W O D 08 13 2014 Back Day

Like most days when I go to the gym I already have my plan on what part of the body I am going to work on.  Having a plan for the day allows me to be able to go into the gym and get down to business and not be one of these people walking around.  Not usually I will add little things here and there to keep myself moving and burning calories unless I am going really heavy and need a full rest.

At this point in my workouts my goal is to drop some weight and tone up.  I am not looking to get bigger in any area just more toned.  So my workouts are medium weight tolerance for me and high reps.

Today is back day:

Pull-Up-machine assisted: 

80lbs X 15 -4 sets

Wide-Grip Lat Pull-Down: 

50lbs X 15, 90 lbs X 12, 90lbs X 12, 90lbs X 12, 50 lbs X Failure

Wide-Grip Seated Cable Row:

50lbs X 15, 50lbs X 15, 50lbs X 15, 50lbs X 15

Dumbbell Rows: (each arm)

15lbs X 12, 15lbs X 12, 15lbs X12, 15lbs X 12

Hyperextension: 

20 X 4 sets

W O D 08 12 2014

Here was my workout for that day of 08 12 2014

Straight Bar Curls

25lb bar X 15, 25lb bar X 15, 40lb bar X 8, 40lb bar X 8, 40lb bar X 8


Tricep Dip Machine
90 lbs X 15, 90 lbs X15, 90lbs X 15, 90lbs X 15

Dumbbell Arm Curls + Overhead Tricep Raises

15lbs X 10(each arm) + 25lbs X 15, 15lbs X 10 (each arm) + 25lbs X 10, 15lbs X 10 (each arm) + 25 lbs X 10


Wide Grip Straight bar curl

25lbs X 10, 25lbs X 10, 25lbs X10, 25lbs X 10


Rope Extensions 

50lbs X 15, 50lbs X 15, 70lbs X 10, 70lbs X 10, 50lbs X 15

Wide Grip Cable Curls 

30 lbs X 15, 30lbs X 15, 50lbs X 10, 50lbs X 10, Empty X Failure

Isolated Dumbbell Curls + EZ Bar Curls

15lbs X 10 (each arm) + 35lbs X10, 15lbs X 10 (each arm) + 35lbs X 10, 15lbs X 10 (each arm) + 35lbs X 10

Menu for a freind who has started her journey with me.

I was a personal trainer for over two years.  I helped people get healthy, change their lifestyles and really understand how their bodies work.  I never push products that are dehydrated foods or shakes that you only drink because they do not teach you how to eat in the real world.  I am all about educating and helping each person, becuase it is different for everyone, how to REALLY change their lives and make the most of it.  I am all about helping you start living the life you were meant to live.

One of my clients, who is now a freind, did an excellent job on my program and with my guidance.  However, she alloowed herself to slip back into old habits and allowed her mind to take over her heart and desires for her new life.  Needless to say she gained her weight back and went back to eating for comfort rather than fuel.

I am very excited, and honored, that she has approached me again needing my help and understands what she gave up and how she gave up on herself.

This is her menu for her first week.  I am sharing this with the world so that if you find youself in the same boat and need help.... you can follow along or you can reach out and I can help get you where you want to be.

Breakfast:

Yogurt with ricotta cheese, fruit and nuts (see recipe)

Green Tea, no sugar of any kind added

Am Snack:

1 Medium size apple

½ cup of organic low fat cottage cheese

Green Tea, no sugar of any kind added

Lunch:

Greek Salad with chicken  (see recipe)

Green Tea, no sugar of any kind added

PM Snack:

2 oz. Albacore tuna in spring water

2 celery sticks

Green Tea, no sugar of any kind added

Dinner:

Mediterranean Turkey Burger  (see recipe)

Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

½ cup of Organic cottage cheese low fat

Yogurt with ricotta cheese, fruit and nuts

Ingredients:

3/4 cup Plain Low Fat Yogurt

1/3 cup Ricotta Part-skim

1/3 cup blueberries

1/8 cup Unsalted Walnuts Halves & Pieces

Directions:

Mix together in a bowl.

Greek Salad with chicken

Serves 1

Ingredients:

1 ½ cups red leaf lettuce, chopped

5 large pitted black olives

1 Tbsp. crumbled feta cheese

3 oz. boneless, skinless chicken breast (grilled or baked)

1 tsp. olive oil

2 Tbsp. balsamic vinegar

Directions:

Mix all ingredients together.

Mediterranean Turkey Burger

Serves 2

Ingredients:

2 large red leaf lettuce leaves

3 ounces ground turkey breast

2 Tbsp. goat cheese

1 roasted red pepper, halved

½ cup BroccoSprouts or other types of sprouts

½ cup baby spinach leaves

Directions:

Place the lettuce leaves onto a work surface, with the long sides facing you. With your fingers, press lightly to flatten the center of each.

Prepare the ground turkey into a burger and grill or bake till cooked.

Place one patty on the center of each lettuce leaf.  Top each half of the cheese, red pepper, sprouts, and spinach.  Fold each bottom and sides of each lettuce leaf to enclose the burgers, Serve immediately.

I like to throw in these pictures because this was me when I started my journey and the last pictures was me when I reached my goals..... it is good to be able to look back on where you where and see how far you have came.  I will find the pictures of my friend to show the before and afters of her as well so she can see where she once was!

WOD 08 11 2014

I do NOT like to fail... I will keep at something over and over again until I get where I want to be or until there is no more left in me to give.  I have reached the point of having no more to give several times in many areas of my life over the years.  I have reached this point with conditioning my own body as well.  I find that if I walk  away for awhile and just allow my mind to clear I can allow myself to be able to let go of the nonsense in my head and start with a new dedication and focus.  This is where I am today with my body.  I have a new dedication to achieve what I need to achieve for MY goals. 

Yesterday it was hot in Oregon.  Not only was it hot it was humid like the Southern states get.  When I walked into that gym I was sweating just from the walk from my car to the door.  When I opened the door to the gym a wave of cool air hit me and I felt relieved to know the AC was working.  However, walking onto the weight room floor you could cut the humidity and heat with a knife it was so hot.  I stood there and for 30 seconds debated if I was going to workout or just go home and make it back the next day. 

At that very moment I heard these words in my mind:  "You don't get what you wish for, you get what you work for."

Here was my workout for that day of 08 11 2014

Good Morning with Straight bar + 25lbs Sumo Squats X15

30lb bar X 15, 30lb bar X 15, 50lb bar X 15,  50lb bar X 15, 50lb bar X 15,

Incline Leg Press


45lb plates each side X 10, 45lb plates each side X 10, 45lb plates each side X 10, 45lb plates each side X 10

Leg Extension Machine

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs,

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs,

35lbs X 10 Both legs + 35lbs X10 Left Leg + 35lbs X 10 Right Leg + 35lbs X10 both legs
Seated Leg Press Machine- Calf raises

90lbs X 15, 110 lbs X 10, 110 lbs X 10, 110 lbs X 10, 70 lbs X Failure


Straight Leg Dead Lifts

35lbs X 15,  35lbs X 15, 35lbs X 15, 35lbs X 15

WOD 08 08 2014 Butt Day!!!!!!

http://youtu.be/reTx5sqvVJ4

One of my favorite pictures going around is this one: 

 Today's workout is going to be all about the butt!

Good Morning with Straight bar

35lb bar X 15, 35lb bar X 15, 55lb bar X 8, 55lb bar X 8, 55lb bar X 8, 30lb bar X Failure

Straight Leg Deadlift

 Empty bar X 15, Empty bar X 15, 65lb bar X 10, 65lb bar X 10, 65lb bar X 10, Empty bar X Failure

Leg Press

50lbs X 15, 50lbs X 15, 90lbs X 10, 90lbs X 10, 90lbs X 10, 40lbs X Failure

Smith Machine Rear Lunges

Empty bar X 15 (each leg), 20lb weight plates X 10 (each leg), 20lb weight plates X 10 (each leg), 20lb weight plates X 10 (each leg), Empty bar X Failure

Finish with Cardio for 10 minutes!