Tag Archives: Bikini Competition

Being mentally strong..

is just as important, if not more, than being physically strong. Or, its at least, its beginning stepping stone…

photo 1 copy

I am a few days out from a few girls and I’s challenge of a 4 week no cheat. Yes, I’ve done it before but I chose to do it again. This time, I understand how even the slightest mention of something satisfyingly saturated, could immediately be followed with singles to the brain that its craving something crazy! I actually think that’s a fact. That seeing something could stimulate the mind to want/ or desire it. Which clearly makes sense. This month though, was tough. I did have a few oreos last night (I don’t know what got into me! they were even in the house for 3 days before I CAVED!!!!), but that was the extent of it. I want to go just another day longer to make up for it. I feel like I cheated. Maybe I’ll do it again one day. However, I have learned my lesson.

Everything in moderation.

I did have a quite an easy time “adapting”.. I kept on making those muffins I posted earlier. All sorts of flavors. This time, I “frosted” one. I found cinnamon cream cheese from laughing cow and KNEW I had to put them together. I should have played with the frosting a bit more, or at least adding another LC wedge. Even so, a few co workers of mine loved them. Hopefully lol. But I enjoyed them. So it was nice being able to eat something that didn’t consist of chicken.

Pumpkin Chocolate Chip with Cinnamon Laughing Cow Cream Cheese and a Greek Yogurt "Frosting". Thinking about adding raisins instead of chocolate chips.. Or... maybe both ;)

Pumpkin Chocolate Chip with Cinnamon Laughing Cow Cream Cheese and a Greek Yogurt “Frosting”. Thinking about adding raisins instead of chocolate chips.. Or… maybe both 😉

My shopping cart for the week. You see the laughing cow over there to the upper right. Clearly a bunch of essentials like chicken greek yogurt unsweetened apple sauce bananas apples eggs ext. The flavored yogurt however, is when I really am craving something sweet. I def always look at the back of the labels and compare how many calories/sugars/protein they have. For being flavored, light and fit brand is a great choice at only 80 calories and 1/2 of the grams of sugar per any other flavored GY out there.

My shopping cart for the week. You see the laughing cow over there to the upper right. Clearly a bunch of essentials like chicken greek yogurt unsweetened apple sauce bananas apples eggs ext. The flavored yogurt however, is when I really am craving something sweet. I def always look at the back of the labels and compare how many calories/sugars/protein they have. For being flavored, light and fit brand is a great choice at only 80 calories and 1/2 of the grams of sugar per any other flavored GY out there.

Ideas to curb those cravings:

Another way to curb cravings, QUEST BARS! Please, whoever is reading this. Please do yourself a favor and invest in these bad boys. They are extremely guilt free with every bite feeling like youre cheating on your diet. I have recently starting baking them and they are A M A Z I N G! Bake at 400 dedgrees for about 7-8 minutes, flipping half way through!

QUEST BARS! Please, whoever is reading this. Please do yourself a favor and invest in these bad boys. They are extremely guilt free with every bite feeling like youre cheating on your diet. I have recently starting baking them and they are A M A Z I N G! Bake at 400 dedgrees for about 7-8 minutes, flipping half way through!

Hmmm.. Yet ANOTHER quest bar. Imagine that.. This one is the Apple Pie. I baked it and..... my lanta it was even better than the Brownie, and that is by far my favorite far hands down.. SO YOU KNOW ITS GOOD! Haha.. and would you look at that.. More cinnamon cream cheese from the Laughing Cow. Lol #addicted.

Hmmm.. Yet ANOTHER quest bar. Imagine that.. This one is the Apple Pie. I baked it and….. my lanta it was even better than the Brownie, and that is by far my favorite far hands down.. SO YOU KNOW ITS GOOD! Haha.. and would you look at that.. More cinnamon cream cheese from the Laughing Cow. Lol #addicted.

I made these twice now. They are sweet potato protein pancakes. Yep. 1/4c whole wheat flour (can use any one if trying to go gluten free), 1/4-1/2 sweet potato, 2TBS brown rice protein powder, 1/4teaspoon both baking powder/soda, 1 egg, and milk (or water) till it hits the consistency of pancake batter. Proceed like normal pancakes. I then layered the pancakes with... YUP! The Laughing Cow CC lol. I had to heat the cheese up just a bit so it could spread more evenly. I added a few more CC to each layer as well. The chocolate I used was 70% cacao, 32 cc per serving.

I made these twice now. They are sweet potato protein pancakes. Yep. 1/4c whole wheat flour (can use any one if trying to go gluten free), 1/4-1/2 sweet potato, 2TBS brown rice protein powder, 1/4teaspoon both baking powder/soda, 1 egg, and milk (or water) till it hits the consistency of pancake batter. Proceed like normal pancakes. I then layered the pancakes with… YUP! The Laughing Cow CC lol. I had to heat the cheese up just a bit so it could spread more evenly. I added a few more CC to each layer as well. The chocolate I used was 70% cacao, 32 cc per serving.

Ooops.. ;P

Ooops.. ;P

 

Back to Road to Ripped progress thus far..

I doubt I will compete in bikini in November but I am going to keep training like I do have a goal in mind lol. I just got done with a work out. I actually worked out this morning at around 730am. The boy was sleeping and I had been up with the puppy going the bathroom since 4am. I could not fall back asleep, so I figured why waste time and creep instagram when I could be doing something productive. I finished 45 minutes of interval training and ended up going to breakfast for my post work out which was nice. I did, just get back from a lifting session though. I took Marley to the doctor and 3 hours later, decided I needed to hit shoulders, or lift s o m e t h i n g. I tried to go heavy but a spot would have been nice. Before I finished 15 minutes of cardio, I took progress pictures.. so hopefully I can get all that put together b speaking of pictures, I need to go to CVS or something to pick up a disposal camera. I want to start photographing clients. I need to track their progress more than just a lousy scale and a huge measuring tape. I want to get serious, especially with everything happening with the “promotion”. I mean, don’t take that the wrong way, I give a shit. Trust me.. but I don’t know. That’s a whole nother story that I don’t think I am ready to write yet. More so, because it hasn’t been taken care of/solved yet, so this is the last place I want to risk my job at/for… haha… Besides, how many people click the link from my instagram account? Though I did delete FB the other day… yes… Don’t miss it though, phew!

Marley always getting spoiled. Turns out she was or is having a false pregnancy. A little scary but nothing as scary as having to leave the room while they cut her nails. :(:(:( My poor baby!

Marley always getting spoiled. Turns out she was or is having a false pregnancy. A little scary but nothing as scary as having to leave the room while they cut her nails. :(:(:( My poor baby!

Sorry, ADD.

Progress. Yes. I feel like, with the meaning behind this post title, that I have become something I have never been before. I am hoping that not only does my body change, but that I do to, inside. I need some light shed upon this dark cloud above my head…

Physically, I stepped my cardio game up. In a few days I will start tracking calorie intake and out (via my Heart Rate Monitor) and see how things play out. I can say though, that I have hit some new highs in regards to weight and I am loving it. I hurt my wrist a bit (got wrist wraps now) trying to go heavy on my vertical press (but was really hurt doing wheel barrels up the stairs and hand stands) and took a few days off from upper body. I couldn’t even do a push up.. However, in the few short days or weeks, I don’t even know when that was, I hit 105lb for 5(ish) reps (more like 3) on the incline. I also managed over 300lbs for about 10 reps on the leg press and 205lb dead lift for 5 reps.

I really like where all this is going.

Justine (my work out partner) trying out the Leg Ext machine a rather different way. Amazing and one of my new favorite exercises.

Justine (my work out partner) trying out the Leg Ext machine a rather different way. Amazing and one of my new favorite exercises.

Just now, after posting this picture, I receive a text from Justine. I feel like we are both on the same path traveling together on this road to ripped, we have played out in our minds. She is a great girl and has the drive of any one else there willing to put blood sweat and tears in this sport. What gets us all, and has everything to do with the title of this post, is that our minds seem to work against us in some situations. Comparing oneself to anyone else is one of them, and something Justine and I both struggle with. The idea that we will just keep traveling the same path with no added benefits sure sounds like hell to me.. but that’s because we haven’t had that positive mind set. Anyone can tell us anything, but until we believe it, its in one ear out the other. This low self-esteem results in constantly pick ourselves apart..

We need to have faith that what we are doing will ONE DAY pay off.. so why not take it ONE DAY at a time and enjoy the ride, instead of wanting to get off and not ride it at all… I for one, love roller coasters.. and although the ups right now aren’t exactly what I would like, I need to finish one ride before I can try another one out. So, I am sticking to this game plan. Justine. We got this. Lets go another 4 weeks top-notch, system in full gear, and after those 4 weeks well reevaluate the plan again? Okay? I promise.. time will tell and trust me, this sport you NEED patience. We all need patience.

Every single one of us.

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Birthday Body!

So.. it’s 2 months till my birthday, and I think I am going to do a little 8 week “challenge“.
..considering it has officially been 4 weeks since my bikini competition and I look like I shouldn’t be in one, lol. I figured this is a great way to start contest prep (I will start training for competition the week after my birthday), but I want to feel fucking fantastic for my birthday 🙂
..nothing too strenuous, nothing too life changing. Just a simple 8 week BIRTHDAY BODY challenge, YEP!!!
It will consist of:
1-2 cheat meals.
6 training days, 5 cardio days, and 1 off day.
1 yoga, 3x sauna.
A SHIT TON OF FUCKING WATER!
It will NOT consist of:
Added salt.
Added sugar.
Energy Drinks.
or Processed Foods (except Cheat Meals).
Pot Smoking <– (I KNOW!.. ugh!).
This is something that everyone can do. It’s simple yet SO effective. I took a before picture so I can track my progress. I don’t know if I’ll do a weekly progress shot but definitely before and after. Just watch what a few simple tricks can do for someone. Yes I am not “fat” or overweight by any means but 1. this will kick start ANY ones progress, and 2. you will feel fantastic! No joke.
The easiest thing to do is to just start by taking 1 thing away at a time. See how you adjust. See how you feel hour to hour, day to day. If you want to change your life, you have to understand it will NOT happen in a day. So take your time and be patient. If you want something enough, there will always be a way to get it.

 

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Day 26 only cheating myself.

My pants from gap, that didnt fit now fit. Ok they dont “fit”: but I’m wearing them . HAHA.. anyways been pretty busy. I ate 2 cookies last night. I was going to eat more but I feel asleep (THANK YOU GOD SO MUCH). It’s either bc of my period or the fact that I smoked pot. Yes I smoke pot and Yes I am thinking of quitting. Right now this is where I need full dedication/motivation and I don’t think I’m all there yet. I will be, this is a work in progress and I will take it one day at a time.

I should be upset. I’m not. I went almost 30 days without “cheating.” I am SO so proud of myself.

I didn’t even really put much thought into this title, until now. Realizing that I should of put it for (what really is tomorrows blog) but noticing I kind of fucked up today (yesterday LOL) too. The reason I am not emphasizing on my bad days is because the more that I sit there and ask myself why, the more that I feel like I have a problem. I am overcoming it even if I do have one. But I need to fucking learn how to forgive myself. I can’t take back the food I eat (NO ED!), I can only r e s o l v e the issue. Work it off, hate myself for it, or nothing. I would usually hate myself for it AND do nothing. That obvious’y didn’t work. I realize that when or what I do only cheats myself. No one else is going to care so I have to. I have to CARE about myself. If only you were taught these things at a younger age … :/

930am Protein shake

1030am Lara Bar

1230-1pm Whole foods?

2pm Haven’t eaten yet. Not having a good day.

Oh and officially broke the zipper off to these pants.

230pm 1/2 chicken breast

300pm other 1/2 of the chicken breast

Black Bean Brownies Recipe

Nutritional Info: 85 calories, 1g fat, 16g carbs, 4g protein (without optional sugar)

Servings: 9

Description:

Dense, fudge-y and ultra-healthy, these brownies are a great alternative to traditional brownies! It’s amazing how they taste like chocolate and fudge and not beans! Chef’s Notes: Rolled oats run through the food processor may substituted for the instant oats. Use optional sugar if your bananas are still green and not very ripe.

Ingredients:

  • 15 ounces black beans, drained and rinsed
  • 2 whole bananas
  • cup agave nectar
  • ¼ cup unsweetened cocoa
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • ¼ cup raw sugar (optional)
  • ¼ cup instant oats

Instructions:

Preheat oven to 350 F. Grease an 8×8″ pan and set aside. Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. Stir in the oats and pour batter into the pan. Bake approximately 30 minutes or until a toothpick inserted in the center comes out clean. Allow to cool before slicing. Chef’s Note: if you find these brownies are too soft or too fudge-y, add another 1/4 cup oats or flour.

and I am making this as soon as I get home from Cardio – From ChocolateCoveredKatie (whom I love)..

Pumpkin Chocolate-Chip Pizookie

(gluten free!)

Obviously inspired by the Deep-Dish Cookie Pie.

  • 2 cans white beans or garbanzos (drained and rinsed) (500g total, once drained)
  • 1 cup quick oats
  • 1/4 cup pureed pumpkin (or butternut squash or sweet potato)
  • 2 tsp pure vanilla extract
  • 1/2 tsp baking soda
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 1 and 1/2 tsp cinnamon
  • 3 T canola oil (or coconut oil)
  • 1 and 1/2 cups brown sugar (You can try adding less sugar, if you’re used to healthy desserts; I chose to use this much because the people to whom I served it are used to “normal” desserts. Also, white sugar will work if you don’t have brown. Also: I know some readers have successfully made my original pie with agave.)
  • 1 cup chocolate chips

Blend everything (except the chips) very well in a food processor. (Blend until it’s super-smooth.) Mix in chips, and pour into a pan. (I used a 10-inch springform pan, but you can use a smaller pan if you want a really deep-dish pie.) Cook at 350F for 35 minutes. Let stand at least 10 minutes before removing from the pan.

If desired, you can top this pie with Vanilla Ice Milk.

&

Vanilla Ice Milk :

  • 1/4 tsp pure vanilla extract
  • very scant 1/16 tsp salt (don’t omit)
  • sweetener (such as 1 stevia packet or 1T sugar)
  • 1 cup almond milk (I used unsweetened Silk. See below for substitution notes.)
  • optional: add-ins such as fruit, peanut butter, or extracts

Mix the ingredients together in 1 or 2 shallow plastic containers. Freeze. (You could also use an ice cube tray.) Once frozen, pop the blocks out of the container (I thaw for 30 seconds in the microwave first) and blend in your Vita-Mix. (If you don’t have a vita-mix, you’ll probably have to thaw longer, but you can still get a yummy ice milk.)

This ice cream—when made with almond milk—has a very light texture (perfect for summer). For a creamier texture that’s more like real ice cream, try using at least 1/4c canned coconut milk (or maybe even creamer?). You can, of course, also sub other non-dairy milks for the almond. But if you do this, play around with the amount of vanilla extract, sweetener, and add-ins. (For example, an already-sweetened milk will probably need less added sweetener.) To make it look like real ice cream, see the “ice cream trick” link at the very bottom of this post.

Nutritional Info:

  • Calories: 40
  • Fat grams: 3
  • Sugar grams: 0

Probably gonna make all this tomorrow.

I passed out last night after I went to Whole Foods and jewel last night. Spent $100. 😦 lol. then came home and literally didn’t really do anything. Just passed out. So I’m writing this today lol.

But for my blogging experience,

Goodnight ❤

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Day 6 Blondie Recipe (made w/ chickpeas ;)

So its 9:19am. I AM STARVING already but I decided to hop on the computer for a bit.

So about self discipline and what it means to me. Well, I think I will quote Albert Einstein on this one:

“If you can’t explain it simply, you don’t understand it well enough”.

And well that’s that. I have yet to have complete control.As I’m sitting here pondering answers to this question I looked at the word itself.

SelfDiscipline is the ability to get yourself to take action regardless of your emotional state.

dis·ci·pline/ˈdisəplin/

Noun:
The practice of training people to obey rules or a code of behavior, using punishment to correct disobedience.
Verb:
Train (someone) to obey rules or a code of behavior, using punishment to correct disobedience.
Synonyms:
noun.  order – punishment
verb.  punish – school – castigate – train – correct – chastise

Hmmm.. so self discipline…… and in regards to food? To me?…Oh okay.. so maybe I can explain it simply;

Self Discipline:

“Punishing thy self with thy food” – MC.

That’s the only thing that I can possibly say about any kind of discipline” in my life. I fell off for a bit, and didn’t practice what I preached. Even now, I can see how this is going to be a struggle but as long as I’m h o n e s t, most importantly with myself, I think I can ultimately gain control back.

So lets start with how I ate some wafers last night with some PB.. lol. it wasn’t SO bad but it obviously wasn’t on plan. See? I can admit I fuck up.. and you need to too, because if you aren’t, who will? I mean come on I knew when my clients were lying 95% of the time especially if you don’t see results.. well.. it’s clearly the diet. Doesn’t matter if you walk in the gym or around the house, your body is constantly moving and burning but YOU CHOOSE WHAT YOU PUT IN YOUR BODY! So guess what Ill be doing today………

How awesome would it be to have these stairs… MUST BE NICE!

Anywho on a yummier note, I just fell back in love with http://chocolatecoveredkatie.com..(not that I fell OUT of love I just forgot about her ): I’m gonna try her blondies or the cookie dough recipe today, both made with chickpeas.

Chocolate Covered Katie

Genius Blondies

(makes 15-20 squares)

  • 1 1/2 cups chickpeas (1 can, drained and rinsed) (250g)
  • 3/4 tsp baking powder
  • 1/8 tsp baking soda
  • heaping 1/8 tsp salt
  • 3/4 cup brown sugar*
  • 1-2 tsp vanilla extract
  • 1/4 cup ground flax (20g) (see nutrition-info link below, for substitution ideas)
  • 1/4 cup peanut butter (or other fat source) (see nutrition-info link below, for lower-cal options)
  • optional: 1/3 cup chocolate chips (Not “optional” if you’re CCK!)

Preheat oven to 350 degrees. Blend all ingredients (except chips) until very smooth. Mix in chips, and scoop into a greased (or tinfoil-lined) 8×8 pan. Bake for 38-40 minutes. You want the blondies to look a little undercooked when you take them out, because they’ll firm up as they cool, and you don’t want them to get hard. (Note: you can probably sub any white bean for the chickpeas)

10:24am I STILL HAVE NOT EATEN. Time just slipped away! Darn you chocolate covered lil girl. and I actually do mean that.. I’m not trying to be mean but I would love to know how old she is.. For someone to know all these INCREDIBLE recipes has to be legal right? lol she looks 12.. Sorry.. Maybe that was mean. Anywho.. I need to go grocery shopping.

Don’t mind me I’m just gonna write out my grocery list.

  • Chickpeas (blondies)
  • Oatmeal
  • Bananas
  • Coconut Oil
  • Ground Turkey/Beef
  • Black Beans (black bean brownies 🙂
  • Cauliflower (pizza again 🙂
  • PRECHOPPED tomatoes lol
  • Onions
  • Sweet Potatoes
  • Earth Balance
  • Peppers
  • Brown Rice
  • LF Cheese
  • Blueberries

Darn it.. I swear and this is what I need to get but I know Ill spend a shit ton of money like I always do. The fucking money I spend on eating healthy is fucking stupid. Seriously. and I don’t even shop at Whole Foods for day to day stuff.. I go there for weird items I can’t find anywhere else and there BLACKENED CHICKEN lol….

12:20pm I just made the best shake in the world and finally made kale chips. HOLY FUCK.

  • Go Follow sweetlyvegan.com I know her from Facebook and she is probably the cutest prego chick I have ever seen. She has a cute little blog and she is just darling.
  • http://sweetlyvegan.com/

I saw she posted about a mango strawberry and banana shake and I HAD ALL OF THOSE FRUITS. So I was excited to try it.. and just got carried away. I started with orange juice  (its the weekend!) and 2 TBS L-CARNITINE*  as the liquids, threw in spinach and kale, flaxseed, fiber, a small banana (like seriously the 3 inch ones lol) 3 strawberries and about a 1/3c mangoes. And it was simply amazing.. ran upstairs and showed my mom and she asked if I could make her one.. So I did.. Lol.. I really think the L- carnintine was a great add. It was from GNC lemon ice tea flavor. For all of you who don’t know:

L-carnitine*:

aids in the release of stored body fat, tryglycerides, into the bloodstream for energy. L-carnitine allows the body to burn more fat, save more glycogen, and ultimately boost stamina and endurance. By providing more fat to the muscles, carnitine makes accessible an otherwise unavailable energy source. (Fat + Oxygen + L-carnitine = Energy). http://www.mm2k.com

Eat your greens!

and so @jenn from sweetly vegan posted about how spinach may rid of the calcium and how kale would be better.. well I mixed it all in (she needs it though for her lil one on the way! Wish her well!!) but spinach also has protein in it so figured 1 outta 2 aint bad 😉 So onto the kale chips. Again I just googled Kale Chips  instead of searching pinterest & here is the recipe:

http://allrecipes.com/recipe/baked-kale-chips/

Ingredients

  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon seasoned salt

Directions

  1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment paper.
  2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt.
  3. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Nutritional Information open nutritional information

Amount Per Serving  Calories: 58 | Total Fat: 2.8g | Cholesterol: 0mg

So I guess I got carried away but I suppose I was just in the mood.. Was going to take Marley to the dog park but it’s not very nice outside. I have some homework I need to get started on and I need to finish up grocery shopping and possibly making those chickpea blondies lol.. I do know that some time soon I need to pick up a vanilla casein protein, chocolate myofusion and I only have a little bit of the L-carnitine left and need a new multivitamin. I swear, I spend so much on supplements lol.

7:48pm haven’t even gone to the grocery store yet. ate some wafer crackers.. I suppose I’m making this a cheat day? lol it again wasnt horrible but its still sugar and I really hope that I can ween myself off sugar and overall diet pops. Ughhh one day at a time! I did however get my room completely spotless and finished some hw. I’m gonna be a bum for the rest of the night and get up early for church tomorrow. Errands will be completed tomorrow 😉

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Day 4 SQQQUATS!

8:00am Protein Shake like usual (myofusion, flax,fiber,strawberries and ice)- YES it IS the same thing I have been eating day to day for breakfast, and NO I do not get sick of it. If I was sick of it Id change it 😉 Feel free to change it up. I just don’t have any time in the mornings, (besides fri sat sun) to make a full meal..

Still feel uncomfortable in clothing which is usually tight. yeah my muffin top is probably showing lol. omggggg. I feel so disgusting. but I have to push thru, these are the thoughts I get and I know others do as well.. Its like off season you gain weight, should be healthy weight, but no not for marissa (I AM THE ONLY ONE TO BLAME FOR THIS, and maybe a broken heart).. well anyways it TAKES TIME! it will not happen over night BELIEVE ME!. So please just keep going, think positive, and know theres only better days to come. I am however skipping my cheat meal this weekend because of how disgusted I am with myself. **Cheat meals will be discussed this weekend** Just concentrate eating HEALTHY, concentrate on today not tomorrow, not what you did yesterday..  on a lighter note.. you should of saw what I ate the last day, I looked prego. I wont sugarcoat anything I LOVE SWEETS. Desserts. brownies. ANYTHING cake. DOUGHNUTS. anything with frosting.. lol TWIX bars (lol nikki…cheddaaaah…everyone that knows me).. kit kats, snickers..I could keep going but Ill probably sound like a fucking weirdo. and thats because you havent seen my phone lol. I have food porn FERSURE. sometimes it helps sometimes it works against you… (**These cravings usually happen VERY badly during the last 4 weeks of contest prep**) Anyways I’m fine. Cravings for a cig are SLOWWWWLYYYYY leaving.. I’m chewing a lot more gum and keeping a liquid on me at all times.

It’s 9:40am and I just got to work. I’m posting of pic and TRYING to post a video of the accident this morning. It took me 50 minutes to go 10 miles. And to think I was actually going to be on time today (well I always am but I mean 15 or more minutes lol). I did get up early and finish my day 3 blog oops =D. I got home late had every intention of doing so, then apple had to download something and it was taking forever so I feel asleep…. at 1:45am!. For all of you who DON’T know me.. I’m in bed by 10pm or at least finishing up work on the computer and IN bed. You’ll notice I don’t go out much and that’s because there are too many distractions especially during contest prep.. besides I have too much going on anyways.. sat and sun are my days to get a great workout in without worrying about time..I also cook all my food for the week on sunday and any “special” recipes as well. I do my errands and do any laundry or cleaning that needs to be done. Mon-fri Im at work for 10 hours I go to school mondays and wednesdays and work out an hour to an hour and half, and that’s just because i’m STARTING contest prep.. You’ll see how RIDIC training gets when the days start lessening. 5am cardio sessions followed by a night workout as well ext So being hungover isn’t an option.. the calories aren’t worth it.. Like I always say when it comes to drinking I rather have a cupcake then a couple beers lol (and we all know I cant have 1 cupcake, so I don’t do either haha) .. lol..

At about 12ish I had a stuffed tomato my mom made me last night, (she made 2 but Ill space them out bc they are made with mayo, but idc its LEG DAY TODAY) and I got a banana at the gas station (yes the banana was eaten in “pm” hours which I say eat your fruits in the “am” but It looked good, I have legs today, and I dont think Ill put a restriction on healthy foods right now. A month before my last show I was scared to even eat carrots because of the carbs in them. EAT HEALTHY FOOD. CASE AND POINT! You will develop ISSUES, if you dont allow yourself to eat, especially if its good for you).

3pm– I have another blackened chicken breast I got from whole foods. (DELISHHHHHHHHHHH). Pretty hungry after my chicken 😦 I have another tomato I might eat.

Leg Day I usually focus on SQUATS LUNGES and DEADLIFTS

5pm-6pm Sit in traffic for an hour. Get home walk marley, eat, finish up homework or just chill. Wait for my mom to get home (so she can watch Marley). I’d really want sweet potatoes or oatmeal before legs but I may just make a shake and go to the grocery store after but gym. Taking NINJA (pre workout)- Currently waiting for my mom, its 6:51 and Marley is passed out on my shoulder. Figured I needed to clean my blog up a bit, I’m starting to get a few followers (:

7pm – 10pm Hopefully I can lift HEAVY (always lift heavy*), and I have a goal of min. 100 squats tonight. I WONT do cardio because I will only be doing the stair master and I don’t do the stair master after a leg workout (hence the plyo work in lift session) I’ll finish with a protein shake and head to bed at about 10pm. (Taking a shower tomorrow am bc I get to go into work an hour later on fridays). I will post a “mock” leg workout of what I usually do. Please GOOGLE anything you don’t understand (which machines, exercises ext. I can explain as best as I can but it would be better to watch a video or something instructional ).

              The Squat:

  • Stand up with your feet shoulder-width apart, feet pointing out slightly.
  • Place your hands on your shoulders. Depending on your strength you can include weights. See below.
  • Lower your body slowly while leaning your buttocks behind you as though you were about to sit. Bend your knees and move down until your hips are just below knee height.
  • Move back up slowly.
  • Keep your back arched up and your head up looking straight ahead.

Lunges: with/without dumbbells ( are excellent leg workouts because you do not need a spotter.  You can really concentrate on each leg as you do them separately).

  • Stand with your feet together and I usually have a light dumbell in each hand.
  • Lunge forward with your left leg until your left leg is 90 degrees and back knee almost touches the ground.
  • Keep your upper body straight without leaning forward
  • Keep your left knee over your left ankle and your weight firmly on the heel of your foot
  • Return to your starting position and repeat switching sides

Leg Curls:

  • Load up and sit on the bench wedging your ankles under the pads.
  • Slowly bring your legs up straight in front of you and hold.
  • Control the weight on the way back down.
  • Repeat as you can, not much risk of injury here.

DeadLifts:

  • Stand with the bar above the center of your feet – your stance should be a bit more narrow than shoulder-width to give your arms room.
  • Grab the bar overhand so your arms are vertical to the floor – if your hamstrings are tight, do Squat 2 stands to boost your hip flexibility.
  • Bend through your knees until your shins hit the bar which must remain above the middle of your feet. Shoulder-blades directly over the bar.
  • Lift your chest but don’t squeeze your shoulder-blades like on Squats. Just put your shoulders back & down, head inline with rest of your spine.
  • Pull – keep the bar close to your body, roll it over your knees and thighs until your hips and knees are locked. Do not lean back at the top.

Leg Workouts Conclusion:

  • Perform leg workouts slowly and in a controlled way.
  • Leg exercises can be done without weights.  Form is more important and explosion on each set is more important.
  • Your legs, thighs and calves can take a lot of work.  Do not be afraid of being sore after your leg workouts.
  • http://www.leg-workouts.com/
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Function of the Leg Muscles

The upper legs are a large and complex group of muscles, which are interconnected with the knee and hip joints. This high level of complexity is necessary for all of the movement done using with the lower body muscles…

…We can move and rotate our legs and pelvis in any direction, and through a large range of motion. Thus we have the ability (or potential ability) for diverse movements such as squats, running, doing the splits, performing acrobatics, hula dancing and more.

Quadriceps (AKA “Quads”)

The quadriceps are the prominent leg muscles that make up the front of your thigh. The quads’ most essential role is knee extension, which entails straightening your leg from a bent-leg position. Jumping is a perfect example of knee extension.

It’s secondary purpose is hip flexion, which refers to the movement of bringing your thighs or knees towards your chest. A hip flexion example is the knee-ing strike perfomed in MMA.

Hamstrings (AKA “Hams” or “Hammies”)

The hamstring muscle group makes up the back of the thigh. The functions of these leg muscles are the exact opposite of those of the quadriceps. Their primary hamstrings role is knee flexion, which is characterized by curling your leg backward as if you’re trying to kick your ass with your heel.

The second basic funtion of the hamstring muscle group is hip extension. This is most easily displayed by the “pelvic thrust” motion [Insert your own joke here].

Glutes/Gluteal Muscles (AKA “Butt,” etc…)

The gluteal muscles include the gluteus maximus, medius and minimus. The glutes are powerful muscles, whose role is hip extension and adduction. As explained directly above, hip extension is characterized by either moving your hips forwards, or bringing your leg backwards.

Abduction constitutes sideways motion of moving your leg away from your body. This can be experienced when performing an outward sweeping motion with one of your legs.

Hip Abductors (AKA “Outter Thighs”)

The hip abductors are located on the outter thigh area of your leg muscle. And as you might have guessed, this muscle group’s function is abduction – in conjunction with the glutes (see above).

Hip Adductors (AKA “Inner Thighs”)

The hip adductors are to hip abductors as the quads are to the hams; they are essentially opposites. While the abductors work to move the leg outward, the abductors work to bring the leg inwards. Also known as the inner thighs, the easiest way to “feel” your adductors working is by squeezing your legs together and flexing.

Hip Flexors

The hip flexors are a group of muscles in the upper-thigh to frontal-hip area. Their name gives away their purpose: hip flexion. As explained in the quadriceps subsection, hip flexion is demonstrated by lifting your knee or leg up towards your chest (or lowering chest towards legs).

People who do too much sitting (i.e. most people in developed nations) have flexibility or pain issues due to shortened and inflexible hip flexors. The solution? The short answer is to stretch the hip flexors more and take breaks when sitting for long periods.

http://www.myweightlifting.com/leg-exercises.html

The Best Leg Exercises

Top 5 Leg Exercises. Here’s my top 5 pick for the most effective leg exercises:

  1. Squats

  2. Deadlifts

  3. Dumbbell Lunges

  4. Step Ups

  5. Leg Press

I love doing legs and I will not post my reps or sets because I personally get discouraged when I cant hit my best or someone elses best. I usually just go to failure, or switch up the sets ext ext whatever you can do to make your gym experience better, Id advise you to do it. Ive cried at the leg press machine and walked out of gyms many times.. It’s all mental, here on out.

OH && if you want a good website to give you workouts check out: http://www.divine.ca/en/health/exercise-finder/c_266/

^ Found the website off PINTEREST (myotheraddiction). Follow me: shititsmar

Oh you may also realize that I didn’t work out yesterday, I would perfer everyone work out ATLEAST 30 min miniumum per day.. Once it gets closer I will workout in the am on mondays and wednesdays (before class).. but I’m not trying to consume my schedule with too much right now.. I’m still  more then 12 weeks out.. But my break down for lifting goes as follows:

  • Monday: Legs
  • Tuesday: Shoulders
  • Wednesday: OFF (for now)
  • Thursday: Back
  • Friday: Legs w calves
  • Saturday: Arms
  • Sunday: Cardio/Plyo.

Take one day off COMPLETELY, so your body can grow. ITS OKAY! and remember a MINIMUM of 30 min cardio/activity everyday.

I will also start posting progress pictures, but I’m have a difficulty doing it the way I want.. So bare with me.. You should be taking pictures too, it will track progress that you wont see on the scale.**

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