Archive | January, 2015

Lunges for Legs

28 Jan

First of all, a little competition update. I’ve found a coach and we decided that for this season I do not have the muscle mass for the figure class but I’m not giving up! I will be competing in the bikini class on April 25. Which means I’m already at 12 weeks out! After my momentary freak out of realizing how close it is, I am now very excited!

leg day

That being said, slight shift in how I’m working out and today was leg day! I haven’t done this many lunges in months. I can’t add in weight on moving lunges yet– have to focus on keeping my core tight a bit longer and get my pain under control– but you can easily add weights to any of the lunge movements.

Warm-up:

10 Walk out push-ups

5 Walk out spidermans

Workout:

  • 2 x walking lunges, run back (lunge down the court one way, run back)
  • 2 x lateral squat walks
  • 2 x grapevines
  • 2 x backward lunges, backwards run back

Superset (3x):

  • 12 squat to ball toss
  • 12 straight leg deadlift with hammer curl

Superset (3x):

  • Walking Lunge to scale (I’ll try to get a video up soon)
  • Walking lunge to balance
  • 20 calf raises

Superset (3x):

  • 12 hamstring bridges
  • 20 core exercises (I alternated in three of my diff. physical therapy exercises, if you’re doing the workout just add in an ab exercise)

Off to a doctor appointment and physical therapy for the day. Hope you are having an awesome week!

Big Announcement

26 Jan

Any readers who have been following since the start (First of all, thank you!) know that when I first started blogging etc. my intent was to compete in a figure competition. Due to life changes, injuries and multiple moves that goal slowly faded away.

I am so excited to announce that after much debate and some soul searching I have decided to compete in my first figure competition! I have decided to compete within NPC but have not selected the specific competition yet, I will also be working with a coach and continue working with the trainer at my gym in order to be as prepared as possible and ensure I am preparing in the healthiest way possible.

I know this is going to come with A LOT of ups and downs so any advice and encouragement will be appreciated. More than anything I hope you continue to follow along through it all.

Sunday Shoulders

25 Jan

It has been too long since I did a straight shoulder and ab workout. After a lazy morning with hubby and the pups, I hit the gym for this overdue workout. Inspired in part by the Jamie Eason LiveFit workout here’s the workout I ended up with:

Plank warm-up

3 x 12

Seated Dumbbell Press

3 x 12

Front Lateral Raise

Superset:

  • 12 Lateral to Front Raise (I didn’t alternate like the video shows, just out-front-down)
  • 20 Straight-Leg Deadlift to Upright Row

3 x 10

Incline Situp with Twist

3 x 12

Lateral Shoulder Raise

3 x 12

Arnold Press

20 Crunches

20 Leg Marches

20 V-ups (Don’t let your feet hit the floor in between reps)

3 x 10

Handstand push-ups

I ended with my physical therapy hamstring and glute exercises for today. The whole workout (including PT) took me right at an hour.

ST 8 Quote

Scott Traczyk Photography

I gave in…

22 Jan

The past few months I feel like I’ve been stuck in cycles where I get back into my workouts and eating well and then re-stress my back and, in an attempt to recover, cut too far back on workouts. Today, I made the decision to hire a trainer. I have high hopes that he’ll be able to work with me to push hard when I’m feeling good but not sacrifice workouts when my back is flared up if I don’t have to. So, at the very least, once a week I’ll be paying someone to kick my butt and watch my form. Form is always key but especially with an injury, I think that extra set of eyes will take away some of my fear of new workouts.

I’m also toying with the idea of trying to compete or, at least, update all of my fitness pictures so it will be great to have a resource to help me reach whatever goal I choose.

Now you know my reasons for hiring a trainer, what about you? Have you ever worked with a trainer? If so, what made you hire them? If not, do you have any specific reason why not?

work out

Don’t Forget the Biceps

21 Jan

Yesterday was another great day. Had coffee with a friend, went to physical therapy and cleaned downstairs (upstairs is scheduled for tomorrow). Plus I had a great biceps and back workout that I am definitely feeling today. I increased my weight on the biceps and did a few other exercises I haven’t done in some time.

Biceps and Back Workout:

3 x 12

  • TRX rows
  • Bicep curls

3 x 12

  • Lat Pull-downs

3 x 12

  •  Cable rows

3 x 12

  • Incline bicep curls

3 x 8

  • Assisted pull-ups

I admit when I was at the gym there was another girl there (also lifting arms) and I noticed I was mentally comparing myself to her. As usual, in my head, she was winning. When I got home I came across this picture posted from Oxygen, it was too perfect to not share. Excellent reminder that you are your fiercest competition.

oxygen

Tank Top Triceps

19 Jan

I hope some of you got to enjoy today to celebrate Martin Luther King Jr. One of my favorite MLK quotes (especially as it applies to fitness) is, “If you can’t fly then run, If you can’t run then walk, if you can’t walk then crawl, but whatever you do, you have to keep moving forward.” It’s so applicable to really any obstacle or goal you may be facing! Aside from the fact that in comparison with his goals and obstacles… I really have no excuses.

MLK quoteAnyway, I worked today so took the day off from the gym but I had a great arm workout yesterday I wanted to share. Really hits triceps and make sure to only rest about 45-60 sec between super/great sets. The workout took me 28 min, almost exactly.

3 x 12

  • Tricep push-ups on BOSU
  • Dumbbell row to tricep kickback
  • Chest Press

3 x

  • 20 Skull crushers
  • 15 Tricep dips

1 x 20

Then I finished with my core physical therapy exercises. Hope you all have an awesome week!

How do you relax?

14 Jan

Today was my last day off before working the next two. It might not mean much if you’re used to a 9-5 schedule but on days I work, I get almost nothing else done. Especially because, lately, I get home and my back hurts so badly I spend the rest of the night on the couch. On the plus side, it seems like things are working out for me to get back into physical therapy so hopefully that will start having a positive effect soon.

My last day off of a stretch is always really busy, luckily today I got everything done on my list. Heck before 11 I had cleaned the whole house, done the budgeting, and updated some Instragram and Twitter settings (@FitAndBusyRN). Then I had physical therapy and a couple other appointments which left only about 30 minutes to workout this afternoon. These are days I love Nike Training Club. 30 minutes, decent sweat and shoulders were BURNING.

At first I was feeling guilty but between cleaning the house, physical therapy, and a short but intense workout my body is tired! Sometimes I forget that even non-workouts (i.e. cleaning today) can be a great way to burn some extra calories. After my appointments I came home and spent another 20 min or so stretching out and now I’m just taking some time to relax before my next two days.

I’m planning a shrimp and quinoa stir-fry for dinner once hubby gets home. If it turns out well I’ll try to post the recipe. I think playing around with recipes and having a nice glass of wine is probably one of my favorite ways to unwind at the end of the day. What about you? Do you cook to relax? Take time to watch a movie? What’s your go to?

Gym Time

13 Jan

Today was a great day. I slept in to make up for the lack of sleep the past couple days, made a delicious breakfast (okay, it was just scrambled eggs and fruit) and then started my day with a massage. My knots and back have gotten so bad that I’ve been waking up with headaches more often than not… It’s not good when a massage therapist is impressed with your knots.

After that I came home and finished some emails and things around the house before heading the gym. There was almost no one there (which really surprised me given the time of year) and I could do all my super-sets basically back to back. I had one of the best leg workouts I’ve had in awhile.

Leg Day Always Pays OffI used more machines than I have been because they’re a bit easier on my back. Here’s what the workout looked like…

3 sets:

  • 12 single leg deadlifts/leg
  • 30 lateral hop overs

3 sets:

  • 12 leg press
  • 20 calf press
  • 20 squats (body weight)

3 sets:

  • 12 leg extensions
  • 12 hamstring curls

2 sets:

The whole thing took about 45 minutes and then I stretched out.

I also tried Quest Nutrition Bars for the first time today. I’d had a bite of one of my co-workers a while back and finally decided to try it for myself. I tried the apple pie, the flavor was good but the texture was a little gritty. I’ve been told to try it warmed up so that’s going to be my next attempt with the cinnamon roll. Have you tried them? Do you have a different favorite protein bar?

photo 2I was not paid or compensated in any way for this post, my review of Quest Bars is solely my own opinion.

Short and Sweet Workout Post

12 Jan

Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights 😉

I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.

Upper body workout looked something like this…

Started with my physical therapy exercises

3 sets:

  • 12 lateral shoulder raises
  • 20 “cherry pickers” with weight
  • 20 leg raises

3 sets:

  • 12 bicep curls
  • 20 rear shoulder squeezes with resistance band

3 sets:

  • 20 skull crushers
  • 12 pilates roll ups

Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?

boxing 1

What People Won’t Tell You

7 Jan

Last re-post, I promise! It’s become a bit of tradition to post this in January for all of those re-starting their fitness routines or those just starting. I know what I said yesterday but if you are making those fitness resolutions (or continued goals 😉 ) here is my advice and encouragement.

What People Won’t Tell You.

fitness-motivational-quotes