Tag Archives: Deadlifting

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 ❤

Advertisements
Tagged , , , , , , , , , , , , , , , , , , , , , , ,

Day 12 Have no fear; Leg day is here!

DOES MY FAT ASS MAKE ME LOOK LIKE A

FAT ASS?

=D

It’s Friday & It’s Leg Day & I Love It.

I got to wake up an hour later, cuddle with Marley. I’m starting to think its the simple things in life that make it so great!

I made my green smoothie (Mango, Strawberry, Banana, Flax,Fiber,Kale,Almond Milk, OJ, Water, Ice). && about my smoothies, I need to go back to GNC to get the L-carnitine in the Ice T flavor. It MADE my smoothies and now I miss it.

Okay so onto my weekend plans. I have no weekend plans. Besides working out, obviously. But I DO have to study. NOT joking. I have a test Wed and I come home too late on the weekdays to study at night.

Sexy Pair of legs/calves.

So onto  my food for today.. As I was driving here I actually looked at my Lara Bar’s and although they DO only have 4-5 ingredients, its still a little sugar and carbs for my liking. So. I’ll either save my Lara Bars for weekends, or need to control them. Because I love them and I can’t get enough. BUT ON A LIGHTER NOTE!!!!! I’m doing GREAT. The no processed foods is actually going pretty well. I’m pretty surprised actually. I have 1 redbull I’ll drink probably 1 or 2 diet sodas, I have an almond butter packet and MAYBE a lara bar for snacks ( I was excited to have the Lara bar because its chocolate coconut mmmmmm), but I have the rest of last nights dinner (ground beef, brown rice, and broccoli) for my 2 meals at work today.

Look what I just found. :(:( I guess technically I’m not “no processed”

😦 FINE STARTING MONDAY NOTHING BUT WATER AND TEA. AWESOME. just AWESOME. 😦

BOOTY WERK

I think since I’m doing legs 2x a week, my focus on Monday will mainly be Quads, and Friday’s leg day will be Hamstrings.. Both will focus on calves. For example:

Monday:

  • Squats
  • Lunges
  • Back Ext (focus on hams)
  • Leg Ext
  • Leg Press

Friday:

  • Deadlifts
  • Squats (light)
  • Lunges
  • Step Ups
  • Leg Ext (end with these, go heavy)

Like my squats on Monday will be HELLA different then my squats on Friday. Understand? lol.

So I just realized that I may not do BBH this year with Nikki…. 😦 (I’ll post a pic of Nikki and I later when I get home), but that’s really disappointing.. More so because no one told us and they posted pics on their FB of another girl.. LOL.. oh okay….  kinda funny though people are posting that they don’t care because its not Nikki or I. 😦 awwwww…. well.. It was a GREAT 2 years BIG BUCK!

BBH championships

&&  GREAT, now I’m fucking addicted to Tumblr too.. wtf.

Look at these sexy boys.. this is whats up// hah sorry has nothing to do with anything. cept they are fun to look at.

2pm AND I’M JUST NOW EATING!!!! WHAT THE FUCK! I should be having my 3rd meal in an hour not my second. AND I couldn’t find the fucking Lara Bar.. obv I wasn’t meant to eat it today. lol.. So eating a portion of the leftovers and will eat again as soon as I get home.

3:17pm Food was awesome. I was still hungry though, so I’m now eating Justin’s Classic Almond Butter (190 cals) for a “snack”. Also comes in chocolate, honey, and classic. All are AWESOME.

&& QUICK UPDATE:

So.. some “drama” occurred regarding Big Buck Hunter…… Nikki has been sending me convo’s back and forth between her and Dave and something fishy is going on. It wasn’t a definite NO.. but it sure as fuck wasn’t a “yes” regarding whether or not Nikki and I are doing BBH this year :/ which isn’t SO bad.. lol I’m staying positive. My thoughts are either they,

  1. Don’t want any drama (Nikki and I are pretty popular with dem boys, LOL!)
  2. We will be used, but not as much (we get flown everywhere, maybe they are cutting costs).
  3. We still have our job.
  4. They don’t know how to tell us?
  5. They really don’t know?

Regardless of the outcome, I had a BLAST. It was a really cool experience and if I don’t continue, I hope to do something similar. Even though we had a pretty good set up going.. (flown to different states to get paid to party with your best friend?.. yeah. amazing).

530pm I finished the leftovers I had for lunch, and then had Justin’s almond butter for a snack on the way home. I took Marley out and waited for my mom to get home.

715pm I headed to the gym. READY TO FUCKING LIFT! My routine looked a little like this:

Started off with Deadlifts

  • Set 1: 50lbs x 12
  • Set 2: 50lbs x 10
  • Set 3: 60lbs x 10
  • Set 4: 7olbs x 8

But in between each set I did Back ext for 8 to 10 reps.

After deadlifting (which I could of gone heavier, but these kids already took the weight off when I returned). I did Step ups.

It’s literally how it sounds. I have 40lbs (20lbs in each hand) and did each leg 2×10 reps each.

Legs were getting a little wobbly at this point, but was excited for lunges.

Lunges were:

  • Set 1: 40lbs x 25
  • Set 2: 30lbs x25
  • Set 3: BW x 25
  • Set 4: 40lbs x 12
  • Set 5: 30lbs x 12
  • Set 6: BW x 12

I did 4 sets of these abductions adduction machines and followed with Leg Extensions:

  • Set 1: 65lbs x 12
  • Set 2: 80lbs x 12
  • Set 3: 95lbs x 9
  • Set 4: 110lbs x 8

I didn’t do lunges or planks. I was litterally shaking.. and now I’m exhausted. I made a protein shake with myofusion and pb2. I was GOING to make cauliflower pizza, but as I was cutting the cauliflower I decided I wasn’t in the mood lol. So tomorrow I will make blueberry muffins for breakfast (maybe with a ALIVE! green pea smoothie) and the cauliflower pizza. I’m really excited, Sunday I’m going to spend all day making cool dishes. Makes your lifestyle easier when you know how to prepare the foods.

Alright folks! Enjoy your friday night! I’m going to turn my alarms off and sleep in ❤

Tagged , , , , , , , , , , , , , , , , , , , ,

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/
Miss Fit Clothing ❤

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.**

Tagged , , , , , , , , , , , ,