So Why Are You Doing It?

I’m anticipating  a lot of questions about why I’m choosing to compete in the Fitness Universe competition this upcoming June. I thought I would just beat ya to it and type out the answers to some of the most common questions.

…Weird day.

  1. Are you trying to lose weight? No. Not at all. I’ve really gotten off track with my workouts lately, and I truly just want a reason to keep myself accountable for exercising and taking care of my body. Yes, I want to clean up my diet, and if some pounds drop in the process so be it. I have gained a few pounds recently, and I want to feel comfortable in my clothes again!
  2. How did you find out about the competition? Through Karena and Katrina at www.toneitup.com! You’ve probably heard me preach about them before, and I’ll keep doing it. I just adore those two girls.
  3. How will you fit this into your schedule? Great question. I have no idea! But I am determined to make it work. Now that I’ve put it out there, it’s too late to back down now! Some steps I’m going to take are to wake up a half hour earlier each morning (5:30 am), complete strength training routines at home while watching my nightly TV shows whenever possible, meal prep on the weekends to avoid breakdowns during the week, and track my progress via the TIU app.

Barney: And stop shouting! You&#8217;re scaring Cottontail.Ted: You&#8230; named the rabbit?Barney: You took longer to get here than I thought, we bonded, I&#8217;m keeping her.<br />
     How I Met Your Mother 6.05 - &#8220;Architect of Destruction&#8221;

  1. How far away is the competition? 121 days (June 27, 2013).
  2. Is your blog going to turn into a strict recap of your training? No way! I’m going to be posting a weekly schedule of workouts and nutrition tips each Sunday in case anyone wants to follow along with me, but other than that everything will be running as it always has Smile
  3. Is this a bodybuilding competition? Not at all. The goal is to be confident and fit in a bikini. That’s it. The bodybuilding competition is something completely separate. I’m going for the long and lean look, haha.

If there’s anything else you can think of, please leave it in the comments below! I’ve been getting some really awesome support from this community, and I am extremely grateful for that. You guys rock.

On a side note, who watched The Bachelor last night?! Holy crap! Ashlee was piiiiiiiiissed. I’m going for Lindsay now. Thoughts?

The 5 Day “Warm-up”

Hello friends! Ready for my (yours too if you want it!) schedule for the next 5 days? If you have no clue what I’m talking about, go ahead and check out this post and get yourself all up to speed.

No beating around the bush, here we go!

Day 1 (Tuesday-cardio):

- 10 minute full-body stretch

- 30 minutes cardio

  • Incline walking on the treadmill
  • Run a 5k!
  • Intervals on the elliptical
  • Your favorite cardio workout DVD (I like Biggest Loser Cardio Max!)

- 10 minute HIIT routine (Do each exercise for 40 seconds, then rest 20 seconds before starting the next one.)

  • Elbow plank
  • Wall sit
  • Side plank w/ leg raise
  • Alternating lunges
  • Swimmers (lay on your stomach, raise head/shoulders and legs, and flutter legs like you’re kicking through water while “swimming your arms”)
  • Push ups
  • Squats w/ front kick
  • Flutter kicks (same as swimmers, but legs only; really squeeze your butt!)
  • Squat thrusts
  • Lateral hops

- 10 minute cool-down

  • 5 minutes easy jump roping + 5 minute stretch
  • 10 minutes meditation
  • 10 minute walk on treadmill or outside

Day 2 (Wednesday-abs):

  • V-sit crunch
  • Mountain climbers
  • Leg lower throw downs
  • Side plank reach under
  • Plank
  • Burpee shuffles
  • Side to side leans
  • Reverse crunch
  • V-sit twists
  • Stability ball crunch

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 2 minutes in between circuits.

This should take you about 35 minutes. Follow it up with 15 minutes cardio (any type you wish!) and a 10 minute cool-down stretch or yoga series.

Day 3 (Thursday-legs/butt):

  • Pendulum lunge with dumbbell curl
  • Plie squat on toes
  • Sumo squat jumping jacks
  • Lunge and lift
  • Kneeling pike kicks
  • Jumping lunges
  • Leg curls with dumbbells
  • Side static lunges with bicep curl
  • High knees
  • Ball squat squeeze

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 2 minutes in between circuits.

  • Booty back kicks
  • One-leg deadlift
  • Booty bridges on toes
  • Core kicks with butt up
  • Yoga squat up’s
  • Kneeling side leg raises

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 1 minute in between circuits.

If you bust your butt, this will take you about exactly 1 hour. You can do it!

Day 4 (Friday-cardio):

A couple of options here:

  • For you runners, why not run for an hour? Cardio, check!
  • For you non-runners, how about running anyway? Just kidding. Kinda.
  • Here’s an option for those of you who don’t want to run. This will take you an hour. Check out this post for a run-down of how to do the exercises if you’re confused.

hour

Day 5 (Saturday-arms/back):

  • Bent over one-arm row
  • 3 way row and rear fly
  • Tricep kick back
  • Front and back arm circles
  • Push-up to side plank

*Repeat each exercise for 40 seconds, resting 20 seconds.

*Repeat entire circuit 3x, resting 1 minute in between circuits.

  • Squats
  • Walking lunges
  • Side lunges
  • Squats with alternating leg lifts
  • Pushups
  • Bent over rows
  • Shoulder presses
  • Tricep dips
  • Bicep curls
  • Stability ball crunches

*Perform 1 minute of each exercise with no rest!

Stretching Circuit

  • Arm cross-overs
  • Wide legged reach down
  • Standing side stretch
  • Warrior 2
  • Child’s pose
  • Downward dog
  • Sitting side stretch
  • Sitting middle stretch
  • Back-bend
  • Cat/cow

Everything today should take you a total of 45 minutes!

Now if you’re a bit confused on how to do some of the exercises, don’t you worry about that! I will be making videos to show you how to do some of the more complicated exercises. Nothing fancy, but just enough to show you how to correctly complete them with good form.

Nutrition Tips for the “5 day warm-up:”

  • No eating after 7 pm. This helps you to sleep better and allows your body the chance to really relax at night without having to work to digest your food.
  • Eat a breakfast rich in protein. This helps you to remain fuller longer and to start your day off on the right foot. Good choices are a veggie omelet, Greek yogurt with fruit and granola, or a protein shake with some fruit on the side.
  • Write it down! If you’re really trying to watch what you eat, writing things down helps to keep you accountable and really see exactly what is going in your mouth.
  • Cut out the non-essentials. I’m not saying by any means to deprive yourself, but I’m just saying to ask yourself if you really want it before you put it in your mouth. I know that I sometimes find myself having a bowl of ice cream at night simply because I am used to doing that, not because I really want it.
  • Be prepared. Meal planning helps, big time. Even if it’s just something you think about in bed before you fall asleep at night, thinking about what you’ll eat the next day helps you to start out with a guideline. Bringing healthy snacks to munch on throughout the day will help you to avoid bad choices, simply because you’re “starving.”

These tips and guidelines are just meant to ease you into this plan I’m developing for myself if you so choose to follow along. Once again, don’t do anything you feel uncomfortable with. Just take this as a guideline! I want to use the blog to motivate myself and keep me accountable, and I’m really hoping that some of you join me in my journey along the way Smile

The Tuesday workout should be pretty self-explanatory, but hopefully I’ll have videos for ya’ll starting tomorrow for the other exercises.

Have any questions for me? About anything? I’m going to be doing a Q&A session tonight, so post them here or e-mail me at [email protected] if you wish Smile

Blank Mind + Surveys

I literally have no thoughts in my mind today. Weird. Nothing exciting is going on, I have the day off work, and I’m sick. Hence, me laying in bed all day watching Magic Mike, drinking tea, and working on some training plans for new clients. Excitement up the WALL.

magic mike

I mean I guess that’s kinda exciting….. ;)

So I thought it would be a perfect day to do this healthy living survey I found over on Carrots N’ Cake the other day. Enjoy!

1. What did you eat for breakfast?

I actually made myself something different for breakfast, rather than my usual yogurt bowl! This is a toasted english muffin with peanut butter and apple.

bfast

2. How much water do you drink a day?

A lot. I usually have 6-8 16 oz. waterbottles, depending on how intense my workouts are. I’ve never really drank pop (except for the occasional diet coke and whiskey….oops), so it’s always just been water.

3. What is your current favorite workout?

I love taking group exercise classes. Whether it is jazzercise, pilates, spin, bootcamp, or hot yoga, I’m obsessed. However, I also like to run outside when the weather is nice. And I love Jillian Michaels workout DVD’s. I’m very versatile :p

4. How many calories do you eat a day?

I have no idea; I don’t count. If you look at my last post though, you’ll see my new plan to get my body back in shape after months of not treating it as I should.

5. What are your favorite healthy snacks?

I am a snack-a-holic. Here we go:

- apple with almond butter
- trail mix (especially any kind from TJ’s)

DSCN1421

- hummus and fresh vegetables
- Whole Foods fruit & nut bars
- Annie’s organic fruit snacks
- homemade smoothies

DSCN1346

- protein pancakes
- fruit salad

DSCN1274

6. What do you usually eat for lunch?

It honestly varies every day, from a PB&J to soup, salad, and breadsticks at Olive Garden and everything in between.

7. What is your favorite body part to strength train?

My legs. I grew up as a dancer, so I love seeing the definition in my muscles when I exercise. I also have super strong legs so I’m able to do things people wouldn’t think I could!

8. What is your least favorite body part to strength train?

My arms. I have a really weak upper body, and I get frustrated when my muscles give out so early on in a workout.

9. What are your “bad” food cravings?

A better question is what don’t I crave? I literally want everything. Ice cream, pizza, candy, french fries, frozen drinks, pancakes, everything. I’m human. It’s sad that that’s what we have become accustomed to.

10. Do you take vitamins or supplements?

Not unless you count the gummy vitamins I eat with breakfast every day like a five year old. I’m on a lot of different medications because I have bad blood and anything can interfere with them, so I’m encouraged by my doctor not to.

11. How often do you eat out?

Way too much. 3 or 4 times a week probably.

12. Do you eat fast food?

Not at all. The one thing I allow myself is ONE shamrock shake every season from McDonald’s. I can’t resist. I do love Panera and Subway, but those aren’t your traditional fast food places.

13. Who is your biggest supporter?

My boyfriend, Luke<3

image

14. Do you have a gym membership?

I do! I actually am a personal trainer at that same gym as well :) Come hang with me if you live in Michigan.

15. How many hours of sleep do you get a night?

7ish during the week, 8ish on the weekends. I think about going to bed as soon as I wake up in the morning. Sleep rocks.

16. Do you have a “cheat” day?

Every day, let’s be real. If I really want something, I eat it.

17. Do you drink alcohol?

I do. Cabernet mostly. Or a gin and soda. Or Labatt blue. Or skinny margaritas. So yes, yes I do.

18. Do you have a workout buddy?

Sometimes! Not usually though. I prefer to do things on my own, at my own pace, with no distractions.

19. What is the best thing that has changed about your life since committing to a Healthy Lifestyle?

I have more knowledge about what I need to do to look and feel my best. I may not always do what I should, but at least I have that background knowledge now. I enjoy teaching others about living a healthy lifestyle and am truly interested in it.

20. What was the last healthy thing you did?

I realized that I’m sick and chose to drop all my planned activities for the day and rest.

Happy almost weekend!

Answer any of these questions in the comments below :)