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.