FITNESS BLOG: WEEK THREE & FOUR

Hey everyone!

Sorry for not having a blog post last week!  So crazy, I can’t even begin to explain.  I kinda decided to make that the subject of this weeks post…Realistic and unrealistic expectations.  The last couple of weeks have been a roller coaster of “life” stuff.  You know, all that clutter that gets in the way of taking care of your self?  School, work, kids?  Yup, that’s what I’m talking about.  It’s been so difficult to try to maintain goals when having to improvise.  In a perfect world, we would all have a set little schedule where we got up at the same time each day, knew exactly what we were going to eat for breakfast, took time out for ourselves, always felt amazing and always accomplished everything on our ‘to do’ lists.  But that doesn’t alway happen.  Nor should it, since the unpredictable is what makes life so interesting and full of surprises.  So how do we maintain goals in an unpredictable world?  The answer simply is being realistic with ones self.  Sometimes our motivation and the will that drives us, can also make us become unrealistic about our expectations.  Hold the phone!  I’m not saying that we shouldn’t reach for the sky and strive to be the very best that we can be, but I’m saying that we shouldn’t be so narrow minded in our goals that the littlest stone in our path makes us completely derail. I’m sure like me, you can all relate to this…unless you’re a Cylon or a Cyber Man and completely robot like in everything that you do.

I know in a previous post I had talked a little bit about consistency.  How in order to get the results you want you need to be consistent on a weekly basis.  While I still stick to that philosophy, I’m learning that even the best made plans, the greatest intentions, and all the drive in the world sometimes is no match for everyday wonderful life.  For myself, I’ve set a pretty high bar.  A lot of that is due in part to a time clock…I’ve only got so much time before shooting this project.  Six weeks, that’s it.  Six weeks to dramatically physically change.  Sounds a little unrealistic right???? Yeah, because it is.  It hit me a week ago that even if I stayed as strict as possible with training and dieting there was no way my body would have enough time to change as much as I projected it would.  It’s just impossible.   It takes months not weeks to do what I want to do.  On top of that, these last two weeks have been a barrage of ups and downs with work, extracurricular, and personal stuff that has affected my training schedule and my dieting, which in turn has made everything a little less consistent. Rileah = Sad Panda:(  What happens when we set unrealistic goals and don’t end up achieving them??  We start to judge ourselves.  It takes the wind out of our sails and  makes us start to question our process and the need to continue with it.  Remember that tiny little evil gnome that I talked about previously???  He LOVES it when this happens because we start to listen to him.  It’s easier for him to convince us that we don’t have to keep killing ourselves…I mean, what’s it for if you aren’t going to get the results you want.  You couldn’t go to the gym the last two days so maybe you should just take the week off.  You dieted all week but you gained three pounds so maybe you should just eat whatever you want since it doesn’t really matter..these are the things that start to go through our minds when we are too unrealistic with ourselves.  However, we can change these thoughts by taking a breath, and really taking measure of what we’ve already accomplished and  re-evaluating our goals and making them fit more realistically into our lives.  It may take more time than first thought, but It’s better than completely derailing.

Even with being disappointed at myself for not staying on target these past two weeks, I’m still seeing a lot of progress!  Definitely seeing much more definition in my arms and abs, and I feel like my legs are so much more toned.  I think I may have to cut out most of my cardio though since my metabolism has been on fire lately.  I genetically have always had great metabolism, which has keep me relatively slim most of my life, but now I’m burning fat but it’s in the weirdest places.  First of all, my boobs are basically gone.  Totes gonna talk about my boobs now!  Sadly, I already didn’t have much there to begin with, but now I’m basically a pancake haha!  I’m starting to understand why fitness models and female body builders almost all have fake boobs, that’s the first place your body wants to burn fat.  SO, unfair!  Sob!  I mean, I’ve got some thighs that could use a little more trimming, why the boobs?!  I need those!  Ladies, I’m sure you can relate.  Also, the bones in my chest plate and sternum are starting to become more pronounced which just isn’t sexy, I feel like I’m starting to look like a weird alien creature…So no more cardio for a while, just weight training.  Hopefully that helps, or I’m going to have to start shopping for training bras!  I also started a different rotation in my six day schedule at the gym.  Instead of doing two days of each muscle group I’m alternating Arm/Shoulders and Leg/Butt day to every other day.  That way I get three days a week for both of those groups and throw in two days of abs on top a week.  Hoping to see a bigger change at the end by trying to push a little harder these last  couple of weeks.

I’ll leave you guys with a couple “before” and “after” pictures so you can kinda see where I’m at!  Have a great week everybody and good luck with your goals!  Oh yeah, and BOOBS!!!!!!

Week one and week four for abs…

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Week one and week four for thighs…look my inner thighs don’t touch anymore!!  Wahoooooo!

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Week one and week four four arms and shoulders…so exciting to actually not have “lunch lady arm” anymore;)

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GAME OF THRONES RECAP PODCAST WITH TIFFANY SMITH!

So fun hanging out with other GoT enthusiasts, and dishing on last night’s GAME OF THRONES! Thanks to Tiffany Smith and Geek Nation for being such hospitable hosts:) Also, a shout out to my co-guest Keahu Kahuanui for spoiling a major element for Tiffany! Haha;)

FITNESS BLOG: WEEK TWO

Hey everyone!  Welcome back to week two of my fitness blog.  About four weeks left to go until filming so time to focus even more!  This week was kinda tough guys.  Unlike the week before, this week I was pretty busy so it was difficult to reach my goals because I’m so used to an “out the door” lifestyle.  You know, the one where you wake up throw some clothes on and are in the car before you remember to brush your teeth?  Where you will cancel your gym time because something “more important” comes up.  Yup, that’s the one I’m talking about.  I don’t have a set schedule like a nine to five job so for me I’m re-learning how make my fitness needs part of a daily routine opposed to the “where ever the wind may take me” kind of approach.  It’s hard!!!  The biggest challenge has been eating when I’m supposed to eat.  I have the alerts set on my phone to go off at two to three hour intervals to let me know when I’m supposed to be eating but telling my brain to stop everything that it’s doing to go find food is something else entirely.  There’s that evil little gnome that lives in my brain that continually tells me that I can skip a meal.  It’s the same one as a matter of fact, that tells me that I can skip sets at the gym of go less time on the elliptical.  That little shit is an asshole!  Isn’t it funny that most of the time our first thought process is always how to justify getting out of doing something that is good for us?  WHAT IS THAT???  Luckily, for me my motivation to get in shape is stronger than the ugly evil gnome living in my brain so I’m slowly learning how to ignore his incessant whining:)

Food prep has helped with that aspect A LOT.  When you don’t really have to worry about making your meals everyday, its a blessing.  I don’t think I could do this without food prep.  Now, I just have to train myself to eat the food I’ve prepped when I need to eat it, and I’ll be good!  God, I would make a lousy Hobbit! Haha!  The reason it’s so important, is that if you are focused on putting on lean muscle mass you need feed your muscles.  Just like a garden.  If you don’t give your soil the nutrients that it needs, your garden is going to kinda suck.  Yeah, you did all the hard work of planting the seeds but if you don’t maintain that soil and water it and make sure it’s fertilized you aren’t going to get the results  you want to achieve.  That’s why you also can’t starve yourself and expect to get fit.  Eventually your body is not only going to eat the fat, but it’s going to eat the muscle as well.  Protein is key is growing those muscles so make sure that all your meals have a good ration of protein in them!

This weeks meal plan was pretty much the same as last weeks.  However, I did find myself at times substituting a couple of those meals for a protein bar if I was out and hadn’t planned to have any food with me.  Note to self: Bring food with you everywhere!  You never know where you’ll end up during the course of your day and you don’t want to be stuck somewhere with no food so plan ahead.

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 Food Preppin’!

7am – Small bowl of Go Lean Kashi cereal with almond milk.  Orange pre-sliced.

9am – Egg whites, baby spinach and ground turkey (pre-cooked). With pico de gallo and a little feta cheese.

11am – 1/2 cup canned tuna, carrots, and a hard boiled egg.

2pm – 1/2 chicken breast (pre-cooked…so much easier), black bean quinoa (pre-made).

5pm – Turkey meatballs (pre-made) with steamed green beans (pre-steamed), and roasted red potatoes (pre-cooked).

8pm – Turkey patty, steamed spinach, and brown rice (pre-made).

For in-between cravings I have almonds, carrots, protein bar, protein shake, cottage cheese and rice chips.

The times in bold above are when my alerts on my phone go off.  Been trying to get up early so I can eat with this schedule but sometimes I’m missing my times in the morning.  If this happens, just start as soon as you wake up!  If you wake up at 9am instead of 7am eat your earliest set meal and so on!

Also, want to point out eating right before your workout and right after is super important as well.  In order for your body to do work, it needs fuel.  I suggest scheduling one of your meals right before gym time.  If you can’t do that, then carry protein bars with you…just make sure they don’t have a ton of sugar in them.  I really like the Think Thin bars.  They have zero sugar and have twenty grams of protein.  Perfect for keeping your energy up at the gym!  Afterwards, I’d recommend finding a really great protein shake.  I use the Pre/post Workout Performance dotFit protein powder.  It maximizes your energy and boosts muscle protein synthesis.  This shake also acts as a meal replacement if you don’t have time to make a meal.

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Pre/Post Workout Fuel

 The big thing about working out is consistency.  Doesn’t matter if your goals are to work out three days a week or six days a week.  In order to see results you have to stay consistent.  You can’t just go a six day week for a couple of weeks and then decide that your only going to go two days the next and three days after that.  Your body isn’t going to give you what you want if you don’t stay strict with it, so come up with a plan and then stick with it!  Also, know that your body is going to want to plateau every couple of weeks as it gets bored with the same old routine, just like us!  Make sure to change it up regularly.  Even changing up the order of your exercises helps to keep the body guessing.

Monday:

Cardio: (40 min) Fancy elliptical.  Back at it again this week!  Can’t wait to really start seeing results:)

Weight Training: (Arms) Didn’t change much this week, but did find myself playing around with number of sets and some weight.  Anything different is highlighted below.

-Alternating hammer curls: 10 lb. 4 sets of 15 reps

-Front and side raises: 5 lb. 3 sets of 15 reps

-Rotating shoulder press: 10 lb. 3 sets of 15 reps

-Barbell rows: 30 lb. 4 sets of 15 reps

-Alternating bicep curl 10 lb. 3 sets of 15 reps

-Dips: 4 sets of 15 reps

-Tricep extension: 10 lb. 4 sets of 10 reps

Tuesday:

Cardio: Sadly I didn’t get a chance to fit in any cardio today:(  I know, totally breaking my rule about staying consistent, but unfortunately I was in-between meetings all day so I had to sacrifice that or weight training.

Weight Training: (Legs/Booty)

-Bridges: 4 sets of 20 reps

-One legged bridges: 3 sets of 15 reps (each leg)

Squats w/12 lb. ball: 3 sets of 15 reps

-Lunges: 3 sets of 15 reps (each leg)

Step ups w/leg kick: 3 sets of 15 reps (each leg)

-Straight legged dead lifts w/20 lb. barbell: 3 sets of 15 reps

One legged dead lifts w/8 kg. kettle bell: 3 sets of 15 reps (each leg) these are really hard!!  This one definitely challenges your balance.

Wednesday:

Cardio: (30 min)Row Machine.  Wanted to change up my cardio a bit in order to focus on my upper body.  This is great for sculpting those hard to get to back muscles and I was definitely feeling it the next day.

Weight Training: (Abs) For some reason, even though I’m doing all these ab exercises, I’m not really getting the “muscle burn” feel that I wanted.  This week I decided to go through all the sets with minimum rest (if any) in between so I could really fatigue the muscles more.

-Crunches: 4 sets of 20 reps

-Bicycle crunches: 4 sets of 20 reps

-Reverse crunches: 4 sets of 20 reps

-Planks: 3 sets (30 seconds each)

-Russian twists: 3 sets of 20 reps w/12 lb. ball

-Scissor kicks: 4 sets of 20 reps

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Since I’d been doing so well, I decided to treat myself to something special.  I couldn’t have ice cream so I opted for the next best thing…Victoria’s Secret of course;)  Justifying shopping sprees are one of my most favorite pastimes!

Thursday:

Cardio: (1 hour) Zumba.

Weight Training: (Arms/Shoulders) Rowing on Wednesday REALLY fatigued my arms and training today was super hard.  Everything felt heavier than it was.

-Alternating hammer curls: 10 lb. 3 sets of 15 reps

-Front and side raises: 5 lb. 2 sets of 15 reps

-Rotating shoulder press: 10 lb. 2 sets of 15 reps

-Barbell rows: 20 lb. 3 sets of 15 reps

-Alternating bicep curl 10 lb. 3 sets of 15 reps

-Dips: 4 sets of 15 reps

-Tricep extension: 10 lb. 3 sets of 10 reps

Friday:

Cardio: (40 min) Fancy elliptical.  Today was one of those days where that ugly little gnome kept trying to get me to cheat on my time…I didn’t though!  Yay for small victories!!  Another reason to celebrate was that I found out that my show that I developed for Adult Swim got picked up for pilot…double yay!!!

Weight Training: (Legs/Booty)

-Bridges: 4 sets of 20 reps

-One legged bridges: 3 sets of 15 reps (each leg)

-Squats w/12 lb. ball: 3 sets of 15 reps

-Lunges: 3 sets of 15 reps (each leg)

-Step ups w/leg kick: 3 sets of 15 reps (each leg)

-Straight legged dead lifts w/20 lb. barbell: 3 sets of 15 reps

-One legged dead lifts w/8 kg. kettle bell: 3 sets of 15 reps (each leg)

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Ran my workout/diet program by my friend Alicia Marie this evening.  She’s an incredible fitness model, celebrity trainer, and author of the “Booty Bible”.  Surprisingly, she was pretty impressed with what I came up with on my own and only added a couple of suggestions.  We are picking a day next week to team up and work out together so she can teach me some extra exercises!!!  Ps: Her ass is incredible…I totally want one!!!!

Saturday: 

Cardio: (40 min)Fancy elliptical.  So there’s this trainer at my gym who looks just like Clark Kent…I mean, it’s uncanny really.  6’2, piercing blue eyes, jet black hair, muscles.  He even has the same adorable little curl of hair on his forehead!  Today, on my machine I literally stared at him the entire time day dreaming how cool it would be if right at that moment the world was in danger and he had to fly off and save it.  Like, how’s he going to change? Where’s the nearest phone booth??  Do they even have phone booths anymore?  Guess he could use the locker room, but then everybody would know his secret…hmmmmm. The inner workings of my mind everybody!!  Haha! At least it got me through the boredom of my cardio session.  Thought about trying to sneak a picture of him, but I think that would put me somewhere in the “creepy” zone;)

Weight Training: (Abs) Really worked hard on trying to engage my abs as much as possible by keeping them  pulled down to the floor with each crunch.  Seemed to help a lot!

-Crunches: 4 sets of 20 reps

-Bicycle crunches: 4 sets of 20 reps

-Reverse crunches: 4 sets of 20 reps

-Planks: 3 sets (30 seconds each)

-Russian twists: 3 sets of 20 reps w/12 lb. ball

-Scissor kicks: 4 sets of 20 reps

Sunday: Today is my rest day.  It’s super important not to over do it.  Your muscles grow when you are resting, not when you are working out.  We work out in order to shred the muscles, but the rest in between is what makes your muscles grow…kinda like calluses!  If you’re really sore in a certain area you should wait until you aren’t so you can allow the muscle tissue to heal:)  I also spend my Sunday’s doing meal prep for the next week!

That’s it guys!  No before/after picture this week since I don’t really think I can see a huge difference.  They say it takes about three to four weeks to start to see changes in your body so I’ll hopefully have a pic for you next week of my progress.  On that note, I’ll leave you my friend Todd Roy’s recipe for turkey/chicken meatballs.  See you guys next week!!!

TURKEY/CHICKEN MEATBALLS

MIX IN A BOW1cup oatmeal1 tsp of Sal1 tsp of Pepper

1/2 tsp of Cumin
1/2 tsp of Tyme
2 tsp of yellow mustard
2 tsp of Chipote powder.

MIX TOGETHER.

Now it gets messy!!

Dump in 2 packets of ground chicken (or turkey)
4 egg whites

Now mix all that together.

In a muffin tray, (spray it with non-stick stray)  Dump in racketball sized gooey balls of the mixture.  Should make about 12.

Oven on bake 375 for 35 mins.  ENJOY.

 

 

 

 

 

 

 

ADULT SWIM PICKS UP NEW TEAM UNICORN PILOT!!

So excited to announce that Adult Swim is officially making our Team Unicorn pilot!  It was announced in Deadline Hollywood yesterday!  Read below for more:)

Deadline Hollywood Announcement

UPDATED: Ahead of Adult Swim‘s upfront next Wednesday, which will feature a performance by Kanye West, the network has set a slate of new animated and live-action series, pilots and specials. It includes previously announced new half-hour animated comedy series Rick And Morty, from Community creator Dan Harmon and Justin Roiland, which is set to premiere in primetime later this year; a Mike Tyson quarter-hour animated series featuring the former boxer as a mystery solver; and off-network acquisition Bob’s Burgers, which launches this summer. 2013 marks Adult Swim’s most-watched year to date among adults and males 18-24, 18-34, and 18-49. Here are details about the network’s new original series, specials and pilots:

Related: Adult Swim Acquires Off-Network Rights To ‘Bob’s Burgers’

New original series and specials:

RICK AND MORTY – Rick and Morty is about a genius inventor grandfather and his less than genius grandson, and the journeys in life they share. From Dan Harmon (Community, Channel 101) and Justin Roiland. Animated half-hour.

MR. PICKLES – In Mr. Pickles, the urban sprawl of modern society pollutes the old-fashioned town where the Goodman family lives with their lovable pet dog, Mr. Pickles, a deviant border collie with a secret satanic streak. From creators Will Carsola and Dave Stewart (Funny Or Die Presents Nick Swardson’s Pretend Time). Animated quarter-hour.

MIKE TYSON MYSTERIES – In the new animated comedy series Mike Tyson Mysteries, Mike Tyson is taking the fight from the boxing ring to the streets… by solving mysteries! Armed with a magical tattoo on his face and a trusty associate by his side — a talking pigeon — if you have a problem that needs solving, Iron Mike is in your corner. The series incorporates live-action appearances featuring Mighty Mike himself, and the gloves come off as the former heavyweight champ and his fowl-mouthed partner gear up for weekly adventures as they put unsolved mysteries — like how to defeat a super computer at chess or why a famous author/werewolf can’t finish his novel — down for the count. Animated quarter-hour from Warner Bros Animation.

KING STAR KING – King Star Kingfeatures a punk rock, modern day he-man who falls from the realm of the gods to land as a fry cook in a slummy waffle joint. King Star King must regain his memory to defeat the evil (and adorable) Spring Bunny and rescue his love, the megababe Princess Snow White. Only then will King Star King regain his rightful place in the heavens. From artist JJ Villard (Monsters Vs. Aliens). Animated quarter-hour.

YOUR PRETTY FACE IS GOING TO HELL – This new live-action series from Adult Swim is a workplace comedy about Gary, an associate demon, as he attempts to capture souls on earth in order to climb the corporate ladder of the underworld. Gary hopes to advance in Hell, but he may be too stupid, lazy and kind-hearted to realize his dreams of promotion. Meanwhile, Gary’s intern Claude is more talented, more devious and will do whatever it takes to impress Satan. A Williams Street production, the show is created and directed by Dave Willis(Squidbillies, Aqua Teen Hunger Force) and Casper Kelly (Squidbillies, Harvey Birdman: Attorney at Law, Stroker & Hoop).  The series is currently presenting premiere episodes on Thursday nights at Midnight ET/PT on Adult Swim. Live-action quarter-hour.

ROBOT CHICKEN DC COMICS SPECIAL II– Faster than a speeding bullet! Well, maybe not but quality takes time. Stoopid Buddy Stoodios, in partnership with DC Entertainment and Warner Bros. Animation, will premiere a sequel to their acclaimed Annie Award-winning Robot Chicken DC Comics Special in 2014.Robot Chicken DC Comics Special II brings you the awesomeness of the DC Comics universe of characters as only Robot Chicken can, with amazing guest stars and the stop-motion sketch comedy you’ve come to love after six seasons of the popular Adult Swim series. Executive producers for the second Robot Chicken DC Comics Special include Stoopid Monkey’s Seth Green and Matthew Senreich, DC Entertainment Chief Creative Officer Geoff Johns, Warner Bros. Animation’s Executive Vice President, Creative Affairs Sam Register, and Stoopid Buddy Stoodios’ John Harvatine IV and Eric Towner.

METALOCALPYSE: THE DOOM STAR REQUIEM– In Metalocalypse: The Doom Star Requiem, we pick up directly after the abduction of Dethklok guitarist Toki Wartooth in the season 4 finale. With his life in danger his only salvation can come from the four most selfish human celebrities on earth—his bandmates, extreme metal band DETHKLOK. Will they be able to get past their own egos to help someone besides themselves? Find out in this one-hour heavy metal rock opera special with a completely original score. Created by Brendon Small,Metalocalypse: The Doom Star Requiem airs in October. Animated one-hour special.

HOT PACKAGE – Premiering in October on Adult Swim, Hot Package is a live-action fictional Canadian entertainment news program in vein of “Entertainment Tonight,” “EXTRA,” or “E! News.” Hot Package is created by and stars Derrick Beckles (TV Carnage), produced by Abso Lutely, with Derrick Beckles and Dave Kneebone as executive producers. Live-action quarter-hour.

Pilots:

Aaron McGruder Pilots
Two new live-action pilots from the creator of The Boondocks. Live-action quarter-hour and half-hour:

Tim & Eric’s Bedtime Stories: Zach’s Haunted House – Tim, Eric and Zach are elated to learn their grandfather has left them each $1,000 in his will. However, there’s a catch. In order to collect the money, they must live in his haunted mansion for the rest of their lives. Are the three of them up for it? This Halloween special is written, directed and stars Tim Heidecker and Eric Wareheim (Tim and Eric Awesome Show, Great Job!) with Zach Galifianakis (The Hangover).Live-action half-hour.

Ghostbags– These three frat guys were douchebags while they lived, but now that they’ve died in a horrible car accident, absolutely nothing has changed. Created by Hayes Davenport (Eastbound and Down) and Guy Endore-Kaiser (Allen Gregory). Animated quarter-hour.

Hole to Holefollows – the fabulous exploits of Ashleigh and Amelia Dangerhole, America’s sexiest billionaire detectives in a parody of ‘80s detective shows. From Pam Brady (South Park, Neighbors from Hell) and Arden Myrin (MADtv, Chelsea Lately). Live-action quarter-hour.

Filthy Sexy Teen$– Filthy Sexy Teen$ follows the exploits of a group of teens (and one high school principal) as they attempt to climb the social ladder by any means possible, even if they have to use sex, lies, and murder to get there. It won’t be easy in a school where everyone has a dark secret, and one mysterious teen is out to expose every one of them. Created by Curtis Gwinn (Walking Dead), Paul Scheer (The League, Human Giant) and Jonathan Stern (Childrens Hospital, Burning Love). Live-action quarter-hour.

Team Unicorn– Team Unicorn is a modern send-up of Saturday morning kids’ shows featuring a team of four sexy, culture-obsessed heroines who present darkly ironic twists on 80′s cartoon tropes. From the creators of Space Ghost Coast toCoast) Live-action quarter-hour.

GEEK NATION’S OUT OF THE BLUE PODCAST!

Check out my husband Adam and I as we drop by Geek Nation for David Blue’s podcast Out of the Blue!  We talk about being a couple in the industry and answer some fun and interesting  questions:)

FITNESS BLOG: WEEK ONE

About a week ago, I posted on my Facebook page that I had a really awesome project coming up.  I can’t say what it is yet, but trust me when I say it’s geektastic!  It requires me to lean out and put on a little bit of muscle and i’ve got about six weeks to do it in, eek!  Not an impossible task, but definitely one that is pretty intimidating.  I asked you guys on facebook if you’d be interested in actually following my progress if I wrote a blog about my fitness regimen for the project and you guys said yes, so here’s my first week’s post!  Writing this blog is two fold for me, one is to actually keep me dedicated to the task at hand and the second is to hopefully inspire others out there to reach their fitness goals as well.  I will be posting once a week for the duration, It’s going to be hard and not that fun at times, but no pain no gain, right??  Haha!  Also, for the record I just want to mention that I am NOT a fitness expert by any stretch of the imagination.  My routine that I’ve picked out for myself is based off of internet research and advice from friends that are fitness experts:)  With that in mind welcome to week one of my training!!

Did you know that eighty percent of being fit is actually diet and only twenty percent is exercise??  Crazy, right?  I started off my week researching HOW to eat in order to get the body I wanted.  Now, I’m not talking about starving myself, I’m talking about creating meals that fuel the body and help accommodate lean muscle growth.  This for me, like with most people out there is the hardest thing to get in the habit of.  Why?  Because eating healthy requires a lot of frakking cooking!  Then there’s the dishes…the evil mountain of dishes!!  Most of us will eat if food is readily available, but if we have to cook it when there’s something more convenient like a drive-thru we will take the easy road and…EPIC FAIL.  Knowing that this was my first and most challenging obstacle I started researching meal prep.

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Ladies who love those tupperware parties get ready, cause this is for you:)  Meal prep is in my opinion, really is the only way to stay on a healthy clean diet.  Food prep only requires you to spend a few hours a week prepping meals for you entire week!  So much easier than having to worry about what you are supposed to be eating each and every day.  Knowing what you need to be eating is also very important.  Prepping bags full of potato chips is just not going to get it done my friend.  Your meals need to consist of clean foods!  Also, I found out there’s actually a correct technique to how we eat our food which is actually pretty important when you want to see results.  We all plan our day around breakfast, lunch, and dinner, but what if I told you that our bodies would have a higher metabolism rate if you were to eat SIX small meals a day?  I call it the Hobbit technique, does that exist?  Because if not, I’m coining it;) Basically, our bodies are always in survival mode, the longer your body goes without food the more it thinks it has to store up all that fat.  If you feed it more it will let go of storing the bad things and only keep the nutrients that it needs.  Getting used to this new way of eating is also a challenge but one that is really important in helping fuel a good fitness program.

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A lot of us “forget” to eat because we are so busy during our day, I know I do! What helps me is setting alerts/alarms on my phone that help me remember when I should be stuffing something into my pie hole:)  Use whatever schedule works best for you, but you shouldn’t be going more than three hours without eating.

Another tip: Get rid of salt and sugar!!  I’m shedding tears as I write this as I am also a sugar/salt addict.  You only need about 500mg of salt a day to survive, on average we take in over 5000mg a day!  Think of all that water retention…Yuck!  Sugar is basically the most evil villain there is when it comes to a healthy diet.  It drives you to crave bad food, pulls the strings of your blood sugar levels and is nasty to your energy levels.  You just don’t need it. You get plenty of sugar from fruits and vegetables.  The detox sucks, but if you are really serious on changing your fitness outlook you need to “x” the sugar.  DO NOT CHANGE OUT SUGAR FOR ARTIFICIAL SWEETENER!  Just as bad for you.  If you can’t take not eating sugar try honey or stevia…all natural and much better for you in the grand scheme of things.

photoMy alts to salt/sugar. Mrs. Dash comes in a whole bunch of different flavors and is salt free.  Stevia is new to me, I love sugar so much it’s hard for me to get on board with a alternative, but if I’m craving something with sugar in it, i’ll either use this or eat some fruit.

DRINK A LOT OF WATER!  I hate water.  I mean honestly it has no taste and if it’s too cold it’s painful to drink.  During the next six weeks I’m going to try to change my view point on this, by telling myself how much I LOVE water.  I’m trying to drink at least eighty ounces a day.  Water is amazing for cleaning toxins from the body, is AMAZING for the skin, helps to flush that camel bag water bloat…put on by all that salt I might add, and overall helps your body run as efficiently as possible.

With the above in mind this is my week #1 meal plan:

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7am – Small bowl of Go Lean Kashi cereal with almond milk.  Apple with a teaspoon of almond butter.

9am – Egg whites with baby spinach and ground turkey (pre-cooked). I put a little store bought pico de gallo on top and drown it in Mrs. Dash for taste.

11am – 1/2 cup canned tuna (so expensive right?) carrots, and a hard boiled egg.

2pm – 1/2 chicken breast (pre-cooked…so much easier), asparagus and 1/4 cup brown rice.

5pm – Turkey meatballs (pre-made) with steamed green beans (pre-steamed).

8pm – Turkey patty, steamed spinach, and quinoa (pre-made).

For in-between cravings I have almonds, carrots, protein shake, and cottage cheese.

Now about exercise!!!  Just like most of you, I’m not SUPER good about going to the gym.  Last year I probably went to the gym less times than most of you get Starbuck’s in a week…this is embarrassingly true.  Thanks to my momma and the powers that be, i’ve been genetically blessed with a pretty great set of genes and for the most part have had to do very little to maintain my body type.  Guess what?  I’ve totally been cheating myself.  By not staying active and eating a healthy diet I am taking such a great gift for granted!  I’m  cheating myself out of being the best version of me possible, because I’m relying on my genes to get me through life.  Who does that?  ::raises hand:: this asshole.  Oh of course, I ALWAYS say that I want to be better, but as many of you can probably relate, being better requires work and who wants to do that??  Well it’s time to cowboy up boys and girls, cause we are going to stop making excuses for ourselves!!!  Motivation is definitely key for me.  Getting this upcoming part made me really realize that I need to physically inhabit this character…I can’t just look like her, I have to have the physical body of her as well or it’s just not going to work.  Ultimately, I’m really hoping that this “experiment” over the next six weeks and the motivation of this role will propel me to keep maintaining a healthy fitness routine into the future.

So nobody is confused, my goals are to put on muscle, and lean out.  I’m not trying to lose weight.  In fact, if anything I’m probably going to be gaining weight as I put on muscle.  At the beginning of last week, I had a trainer at my gym measure my body fat.  Anyone have a guess as to what it was???  Bueller…Bueller…?  28%.  Almost a third of my body is fat!!  That was crazy to hear, and showed just how out of shape I really am!  My goal is to cut that ugly number down to 16%…here’s to hoping!  In order to do this is six weeks i’m going to have to eat clean, and train mean!  That means no cheating and a ton of time at the gym. (tears!!!!)  Based on that, I created a workout routine where hopefully I’ll see the results I’m looking for.  Six days of cardio to burn that fat off, two days of arms/shoulders/back, two days of legs/booty, and two days of abs.  One day of rest.

Monday:

Cardio: (40 min) Fancy eliptical…this is not the technically name for it of course, but you know the one I’m talking about!  It’s got a little more up and down action than the older ones.  I have bad knees so I usually look for cardio that is lower impact.  BTW, out of everything at the gym, cardio for me is the worst thing ever.  I hate it!  Mostly if it’s on a machine.  I usually like to do my cardio in a dance class form.  Unfortunately, today I missed my Zumba class because it was ass early and there was just no way I was going to start my morning before 7am…sigh.

Weight Training: (Arms) For me, arms/shoulders/back are my main focus.  I hadn’t had a chance to really research the right type of exercises to work the muscle groups that I wanted so I used some of the machines at the gym over any free weights.  Ultimately, kinda feel like I half assed it by not knowing exactly what I needed:/  Wish I would have done more.

Tuesday:

Cardio: (40 min) Fancy eliptical.

Weight Training: (Legs/Booty) Pissed at myself for not having a really great game plan in place on Monday, I went home that night and found some amazing butt/leg exercises to try.  Most of them come from my friend Alicia Marie who is a former fitness model and trainer.  She has a very insightful book out called “The Booty Bible”.  It’s chalked full with awesome exercises that everybody should try if they want a firmer rounder backside. I refer to my butt as “really high upper leg” as it has no definition and is as flat as a pancake!  Hopefully, these exercises help with that;)

IMG_0062Look how sad it is!!!!!!!! Poor lil’ booty! 🙁

-Bridges: 4 sets of 20 reps

-One legged bridges: 2 sets of 15 reps (each leg)

-Squats w/6 lb. ball: 3 sets of 15 reps

-Lunges: 3 sets of 15 reps (each leg)

-Step ups: 3 sets of 15 reps (each leg)

-Straight legged dead lifts w/20 lb. barbell: 3 sets of 15 reps

-One legged dead lifts w/8 lb. dumbbell: 1 set of 15 reps (each leg) these are really hard!!

Wednesday:

Cardio: (1 hour) Zumba.  Zumba is a super fun dance class that combines cardio with latin dance.  I love it, it never feels like an hour of work and I come out of there dripping sweat!  I highly recommend it to anyone who has it at their gym or anyone who hates cardio on machines like me!

Weight Training: (Abs)

-Crunches: 3 sets of 20 reps

-Bicycle crunches: 3 sets of 20 reps

-Reverse crunches: 3 sets of 20 reps

-Planks: 3 sets (30 seconds each)

-Ab machine: 3 sets of 20 reps

-Russian twists: 3 sets of 20 reps w/6 lb. ball

-Hanging reverse crunches: 3 sets of 15 reps

-Scissor kicks: 3 sets of 20 reps

-Ab slider machine: 3 sets of 20 reps

Thursday:

Cardio: (3o min) Fancy eliptical.  Missing my Zumba due to a dinner!  Stupid social life!  Went less time today because my legs were so tired from their workout on Tuesday.

Weight Training: (Arms) Finally found a pretty good arm routine ( I think;)

-Alternating hammer curls: 10 lbs. 3 sets of 15 reps

-Front and side raises: 5 lbs. 3 sets of 15 reps

-Rotating shoulder press: 10 lbs. 3 sets of 15 reps

-Barbell rows: 20 lbs. 3 sets of 15 reps

-Alternating bicep curl 10 lbs. 3 sets of 15 reps

-Dips: 3 sets of 15 reps

-Tricep extension: 10 lbs. 3 sets of 10 reps

Friday:

Cardio: (1 hour) Zumba.  Decided to try doing my cardio AFTER my weight training since there were a couple of people saying that it’s the best way, but I was so exhausted from working on legs prior that this class just took all the energy out of me.  I don’t think i’ve ever been so uncoordinated in a class before because of tired muscles.  Definitely going to go back to cardio first then weight training…works best for me.

Weight Training: (Legs/booty) I could definitely tell that the week was catching up to me, friday was one of the hardest days to work out.

-Bridges: 4 sets of 20 reps

-One legged bridges: 2 sets of 15 reps (each leg)

-Squats w/ 8 lb. ball: 3 sets of 15 reps

-Lunges: 2 sets of 15 reps. (each leg)

-Step ups: 3 sets of 15 reps. (each leg)

-Straight leg dead lifts w/ 20 lb. barbell: 3 sets of 15 reps

-One leg dead lifts w/8 lbs: 1 set of 10 reps (each leg)

-abductor/adduction machine: 3 sets of 15 reps (inner and outer thigh)

Saturday:

Cardio: (20 min) Fancy eliptical.  SO TIRED.

Weight Training: (Abs)

-Crunches: 4 sets of 20 reps

-Bicycle crunches: 3 sets of 50 reps

-Reverse crunches: 3 sets of 20 reps

-Planks: 3 sets (30 seconds each)

-Ab machine: 3 sets of 20 reps

-Russian twists: 3 sets of 20 reps w/6 lb. ball

-Hanging reverse crunches: 3 sets of 15 reps

-Scissor kicks: 3 sets of 20 reps

photo

 Saturday was Star Wars Day so I had to show a little pride at the gym;)

AND ON THE SEVENTH DAY SHE RESTED!!!!!!

That’s a wrap on week one!  Hoping that my future blogs aren’t so long and just more a diary of how the week went, but I felt it was important that you guys got a little more information is this one:)  Let me know if you guys have any questions, or you can also leave me motivational comments too!  Lord knows I need them…at this moment all I can think about is a hot fudge sundae….eeeeeek!  I’ll leave you with a final “before &  after picture” so you can see the progress I’m making…It’s not a ton this week, but I feel so much better and can see those muscles coming in! Til’ next week ciao!

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Please forgive the half naked pics, guys it’s really the only way to judge any results.  Left is my beginning pic and on the right is after one week!  Five more to go!

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