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

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 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!