Tag Archives: motivation

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.

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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.

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!

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