Tag Archives: Bikini prep

Final Competition Update

26 Apr

For those who have been following my progress, you’ve probably realized that I did not compete yesterday. But, I didn’t just give up! A few weeks ago hubby and I got some very exciting news… we are expecting our first baby! Little one will be joining the world in mid-November.

Glibert Run 1 Starbucks 4While I haven’t been posting much, I have been keeping a list of things I want to write about and I am very excited to share my experience with trying to have a healthy and fit pregnancy! My biggest tip from first trimester… there will be days you literally can’t workout, and that’s okay. I felt so guilty when I first had to miss a couple workouts but missing a few to take care of myself (and the baby) means I can stay as healthy as possible. Plus it made the workouts I have been able to do that much more rewarding.

For those mainly interested in the competition posts, no worries, I fully intend to compete in the future once little one is safely into the world ๐Ÿ™‚

30 Minute Legs

31 Mar

I don’t know about you but this weather back and forth is taking a major toll on my allergies and sinuses! Sunday I was completely knocked on my butt. Thank goodness for other medical friends who come over and confirm you don’t have strep when you can’t swallow but don’t want to go to urgent care. (Times I love being a nurse… check). Because I wasn’t feeling so hot, Sunday and Monday turned into off days and I HATE taking two in a row. I can’t remember the last time I had to do that but, sometimes, you have to listen to your body.

Today I knew I had to get a solid workout in. There was a little confusion with my trainer this morning and we ended up moving that workout but I still took advantage of being at the gym early and got a great leg workout in before having to come home and meet the carpet cleaners. If you’re tight on time I almost always go to timed super sets.

Here it is:

3 sets:

  • 15 walking lunges /leg
  • 15 hamstring curls on balance ball
  • 12 goblet squats

3 sets:

  • 12 Leg press
  • 15 side shuffles/side (stay low!)
  • 12 Straight leg deadlift with upright row

That’s it. Don’t rest more than 45 sec- 1 min in between super sets and try not to rest between exercises. Took about 20-25 min and then later today a friend came over and we took the pups on a hike at one of the state parks around here. All in all, my legs are pretty tired ๐Ÿ™‚

Maia getting used to her harness before the hike

Maia getting used to her harness before the hike… She is not amused.

Working on those legs!

Working on those legs and glutes!

Hello World

26 Mar

Eek… has it really been over a month since I posted? I swear I’ve sat down at least 4-5 times to write updates and post pictures but time has gotten away from me! So, I apologize.

I have had a lot of changes lately. I’ve decided to make a career change. I love my job and my co-workers at the ER, however I have decided that I will love the pediatric ICU even more. I’ve always loved working with kids and with my back problems, I finally decided God was pushing me to make that change sooner rather than later. So, I’ll be taking April off to spend some time with friends and family and then I start my new job at the beginning of May.

I’ve also had a lot of travel and family time. We went back to Minnesota for my nephew’s baptism and a week later I went on my first cruise! It was really fun but not easy to eat healthy while on a cruise :-/ I made it through though and the next couple trips (one to South Carolina and one to Key West) should be a bit more manageable.

The pool area on the ship

The pool area on the ship

Aside from that, I’ve slowly learned to love cardio again (or at least not hate it) and I’ve been busting my tail at the gym. Today I wasn’t able to make it to the gym but got in a leg workout at home that I’ll post below. I was exhausted before I started but I still combined it with a 30 min Barre workout and felt so much better afterwards. It’s amazing how much better a workout can make you feel. I wanted to include some progress pictures and then I’ll post the workout at the end. Hope you’ve had a great last month and will continue to follow moving forward!

3 weeks ago

5.5 weeks ago on the left, 3 weeks ago on the rightย ย 

photo 2(2)

5.5 weeks ago and 3 weeks ago

3 months ago on the left, 1 week ago on the right

3 months ago on the left, 1 week ago on the right

As for the leg workout today…

3 sets:

  • 20 squat to shoulder press with dumbbells
  • 12 lunges/leg
  • 30 shoulder circles forward
  • 30 shoulder circles backward

3 sets:

  • 20 BOSU bridges
  • 12 Deadlift to upright row
  • 45 sec wall sit

30 min barre leg and core workout

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 ๐Ÿ˜‰ 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).

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!