Archive | February, 2015

Valentine’s Workout

14 Feb

Hubby has been gone so today was a very low key Valentine’s Day. Although, I did get an awesome Latte Candle that he had hidden before leaving since chocolate and mochas are not in my meal plan 😉 I only worked 8 hours today so I got up early enough to get my workout in and prep a few meals before work.

ValentineSince last workout was back and biceps, I did triceps, chest and shoulders today. Leg Day is tomorrow! Here’s the workout from this morning:

Warm-Up

  • 10 walk out push-ups
  • 20 push-ups
  • 2 Sun Salutations

3 sets:

  • 20, 12, 12 Skull Crushers (increase weight between first two)
  • 12 Bench Press

3 sets:

  • 12 Lateral to Front shoulder raises
  • 15 Tricep Dips

3 sets:

  • 12, 10, 8 Arnold Press (increasing weight each set)
  • 12 Tricep Rope Pulldowns

3 sets of Cable Flys, 8, 12, 20

Then I got my cardio in and came home to get ready for work. All in all, not a bad Valentine’s Day. Although turning down all the candy at work was not easy!

Encouragement

13 Feb

Yesterday I wasn’t able to get to the gym in the morning so had to go last night. I really prefer getting there in the morning but at least this way I wasn’t as worried about time constraints. I got in a great back and biceps workout plus my cardio. When I was on the treadmill I was next to a girl who was KILLING IT. She was totally in the zone and doing her thing and, heck, she was motivating me! I saw her later and told her she was doing great; this girl’s whole face lit up. I think I’m going to make it a goal to compliment/encourage someone every time I’m at the gym. There’s so much negativity and competition in the world, the gym should be at least one place we all encourage each other.

encourage-one-another1

Here’s the bicep and back workout… the hamstring curls are part of my physical therapy so you could always add in different exercises. I’ve been timing my rests and definitely getting through workouts quicker. Plus, I feel like I get a much better workout!

3 min. rotating planks (30 sec center, 30 sec each side)

3 sets:

  • 20, 12, 8 Bicep Curls
  • 12 Lat Pull Downs

3 sets:

  • 12 TRX rows
  • Physical therapy back exercise

3 sets:

  • 12 Incline bicep curls
  • 12 Cable Rows

3 sets:

  • 12 Reverse Fly

20 Balance ball hamstring curls

20 Crunches

1 min plank

As for my competition update, I’ve had a few hiccups with the diet but all in all I’m doing well. I do mean hiccups! I haven’t had any cheat meals but sometimes I have to settle for a protein shake or bar and get off on my timing etc. during the day. I’m getting better though and I’m confident moving into this week that I’ll be even more consistent.

Meet My Team

7 Feb

I’m ten weeks out! I still feel more nervous than anything. I guess because I feel so far from where I want to be. But, I am starting to see changes so, trying to focus on that.

The most common question I’ve been getting lately is how I can do all this with a back injury. The simple answer is, with a great team. I’m fortunate to be in a position that allows me to have a full team of people behind me. Not just my hubby and family and friends but people who are experts in their fields.

My coach: Jill Vadala– She’s the one who makes sure I don’t look like an idiot on stage. Diet questions, meal plan, supplements, bikinis, everything in between

My trainer: Mike Brooks @ Sport & Health– He keeps my workouts changing and within the limitations from my physical therapist. Also deals with my insecurities and keeps me pushing forward.

Physical therapist: Patriot Sports Medicine- They’re awesome and Kayla has dealt with more exercise questions and texts than she probably bargained for! All while correcting my form and making sure I stay within my limits to strengthen my back, not injure it further. She’s my exercise voice of reason.

Dietitian: Rebecca Mohning- She makes sure the competition meal plan still allows for proper recovery and falls within my metabolic needs. She’s my nutrition voice of reason.

Not much of a secret. I’m doing everything I can to follow a dream without risking further injury. It’s an intense training and meal plan but I have a team of people making sure I stay on the healthy side of the extreme while in prep time. The farther into this I get, the more people I meet. I try to learn what I can from advice offered and make sure that my prep is working for me- both physically and mentally.

Let me be clear. I am not suggesting that in order to compete you need all of that. Plenty of people compete all the time on their own or with one of the four. This is just what hubby and I decided would work best for me (and for us as a couple, he gets peace of mind).