Still In It Challenge

Hey there!

Anyone up for an 8 week Sexy to Summer challenge!!  While I was on vacation I received an email from bodybuilding.com about an upcoming challenge that fit right in between two of my vacations!

I’ve been wanting to get seriously strict lately with my eating and fitness and this is the perfect time for me.  I’ve always toyed with the idea of competing in a body competition and I’m taking this as a trial run to see if I have what it takes to stick with it!  The challenge starts on Monday, April 25 and runs through June 19!  I’ve invited many of my friends and family to join me!

Here are the details and my official “rules” that I will be following:

1. 100 oz. water a day
2. 7 hours of sleep each night
3. At least 30 minute workout 7 days a week
4. Keep a daily food diary
5. No eating past 8 p.m.
6. No white sugar or white flour

I’m also asking everyone to ONLY weigh themselves at the beginning and at the end. I am honestly going to tell my husband to take the scale out of the house.  I think it’s great to take before photos and progress photos along the way as well as measurements.  Seeing a dumb number on the scale can be a downfall to progress.

Also, many times I let myself have treat meals or days and with this one, I will be having ZERO cheat days or meals.  I am a sugar addict and to get where I really want to be I need to cut out SUGAR and WHITE FLOUR completely.  I’m also suggesting that everyone choose 1 0r 2 other personal goals that they’d like to work on as well during the 8 weeks!

I’ll be checking in LOTS more often over the next 8 weeks!!  Let’s do this!

 

Nutrition Tips from Arnold

HOWDY!!  I’m doing good here.  Can I just say that I love the first of weeks!  I have tons more energy and I like the routine.  I can’t believe I like to lift weights like I do.  When I was in college, I never set foot in the weight room and now it’s one of my favorite things to do!

Yesterday I was at the gym with my cutie pie friend that just ran a 100 miler!  Here we are AFTER the race!  Can you believe she looks like this!

We had to take a picture because it was Monday morning after her Saturday 100 miler and here she was at the gym!  We of course did upper body and abs (:  I laughed when I saw this picture because my arms look crazy Arnold size!  I promise I wasn’t even flexing, just holding the bar!

So, here’s my ARM shot and a normal pic of me the next day.  Interesting (:  Must be the lighting!

I like having a body that doesn’t look crazy muscley, but when you want to flex, there really is something there.  Like this picture here of a fit chick I follow on Instagram.  Love it!

OK!  Speaking of ARNOLD, I read a great article about his 13 nutrition tips!  Here is a summary of them.  You can read the details at Bodybuilding.com right HERE!

1-Up your nutrition knowledge.  The most successful bodybuilders are those who study and understand nutrition and actively seek out cutting-edge information.

2-Prioritize protein.  The importance of protein for a hard-training lifter can’t be overstated.

3-Calculate your protein intake.  He goes with the 1 gram of protein per pound of body weight daily.  Simple.

4-Don’t trash your yolks.  The yolk contains almost as much protein as the egg white, as well as a majority of an egg’s vitamins and minerals.

5-Don’t fall for fat-free.  Get about 10-15 percent of your daily calories from saturated fat sources, including beef, poultry, dairy, and eggs.

6-Supplement with protein.  Easy to use and whey is an incredibly high-quality protein source.

7-Grab a multi.  If you train hard it’s easy to become deficient in one or more micronutrients.  Take a multivitamin daily.

8-SACK SUGAR.  IF I COULD ENCOURAGE INDIVIDUALS TO MAKE JUST ONE DIETARY CHANGE, IT WOULD BE TO ELIMINATE SUGARY FOODS.

9-Pick your foods carefully.  Today, you hear a number of fitness pros say you can’t out-train a bad diet, and that’s absolutely correct.

10-Make your post-workout meal count.  If you’re training twice a day, it’s especially important to get quick nutrients into your system after a workout.

11-Eat more for mass.  If your training is on point and your diet is clean but you’re still struggling to gain weight, consider adding an extra snack worth 350-500 calories.  (not my problem!)

12-Ditch dessert.  Eat big, but eat smart.  Fill up on protein rich foods instead of sugar.  Again!!

13-Eyeball your portions.  One of the biggest mistakes a bodybuilder can make is never learning how to eyeball a given amount of food.

There you have it!  All the nutrition you need to know.  I gotta go get carpool.  Train hard, work hard, play hard.  SMILE (:

A GEM of a workout!

This week I have been following some NEW workouts.  I found this chick on bodybuilding.com.  Her name is Jen Jewell.  Here she is:

This is a very mild picture of her.  Most of the ones I saw she’s ripped to shreds.  She had a few circuit workouts that looked like my style.  WOW!  Talk about feeling shredded!  I couldn’t get through them and that doesn’t happen very often.  I’m stubborn!  Click HERE to see all 4 workouts.  It’s 4 workouts a week: back, upper body blast, lower body blast, and chest, triceps, and abs.  Perfect amount!

Here is the back workout.

4 SETS

chin ups 12 reps

push up to side plank 12 reps

4 SETS

seated cable row 12 reps

push ups with feet elevated 12 reps

4 SETS

wide grip lat pulldown 12 reps

burpees 15 reps

4 SETS

bent over barbell row 12 reps

200 jumpropes

4 SETS

supermans 15 reps

plank 1 minute

Just typing this makes me tired and awesomely sore!  

Lately, I’ve been researching and compiling my personal training plan!  My mind is on overload.  I have 2 people that are on board already and I haven’t even advertised it yet.  It’s going to be AWESOME!!  In a nutshell, we start our 6 week GET FIT program on MONDAY of course (:  I might make it competition style and have prizes at the end!  I will provide 2 workouts a week, diet plans, and what to do and not to do information.  I’ll be on it too!!

I have lots more on my mind…wishing Halloween were over.  I can only handle so many parties and costumes, and craziness!  However, I am super duper happy that I’m coloring my hair tomorrow!  Happy Halloween to me!!!

I have two options in mind.  Dark with red or dark with caramel.  I’m a little afraid of red because I don’t want it to look fake.  We shall see!  Which one do you like?

Have a happy and safe Halloween!!!  I’ll be back Friday with outfits and new hair.