Tag Archive | gain muscle

Kickstart 4 week plan

Happy Monday!  Time to restart my goals (:  I’m excited to announce that I signed up for the dietbet challenge!  Yee-haw!  I’d never even heard of it, but since Jamie Eason was hosting, I signed up!  I did pretty crappy on my Oxygen Challenge so I’m redeeming myself.  I like it because it’s only 4 weeks.  It started today and will finish on Nov. 22.  She’s already posted workouts and meal plans.  Check it out HERE!

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I really wasn’t doing it for the money, I just like to win!  You pay $30 bucks and then if you lose 4% of your body weight you win your money back by splitting the pot with everyone else who won.  I actually already got my money back because they gave me an MVP shoutout for inviting so many people to join (:  I got an email from Jamie and she told me to pick out whatever I wanted from her supplement line, so I’ll be getting some protein powder in the mail!  Yippee!

Then, to add extra lbs. to my weight loss, I decided to sweeten up the weekend!  Yes, I gained 6 lbs.  Ha ha!  That should be gone by the end of the week though and then I’ll still have 3 weeks to lean out.  Eating treats is fun, and I did it on purpose, but I am NOT a happy camper after too much indulgence.  I’m actually pretty mad at myself.  This will be a pay back week, which I love anyway!!  I like to be on top of my game and sometimes I get a little caught up in perfectionism, not so good really!

Today started out great with a 6 mile run with my friends which I can’t keep up with anymore!!  I would be putting in many CRYING emojis here if I knew how!!  My goal for running will be to run 3 times a week.  One will be with my friends (they push me) and one will be with myself staring at my Garmin so I run faster, and the third will be whatever, treadmill work or another solo run.  I got a new tank today that made me feel pretty cool from one of my favorite fitness gals!  I think she’s detoxing right now too because she just gave a schpill on being perfect and a cool green detox drink!  Her body is my goal and I love her motivational words.

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And here I am in her way cute tank!  It’s a symbol of a track in the shape of an A.  I just finished my weight workout with my friends and I’m eating one of my favorite post workout snacks.  A vanilla or coconut yogurt with a spoonful of cocoa powder in it!  When I got my tank in the mail she even wrote a cute little personalized thank you on the receipt!  Excuse the dirty mirrors.  Right after this I will be turning on Maroon 5 Pandora and cleaning the bathrooms.  I need to get to the yard too.  I better get moving!

This will be a great week!  Keep it simple.  This is what I’ll be focusing on in my diet right now!

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I’m also going to try Amber’s detox drink (:  The ingredients are: spinach, kale, celery, parsley, cucumber, romaine, and lemon.  My mouth is watering!  (: I did feel a cold coming on this morning so I’ll be doing this for sure!

My backyard sounds like it has dinosaurs walking around!  We have some excavating and placements of HUGE rocks goin’ on!  YAY!!  I’ll have to post pictures of that too!  I’ll be back towards the end of the week with an update on my weight loss and more hard core stick to it no matter what words of wisdom!  Thanks for listening to the rambling!  Work Hard Forever.  Always…(:

Cut out these 2 things to shrink and a HIIT workout!

Hello!  Time to mix things up again.  I’m always looking for new and different variations of workouts.  Lately I’ve been working out with my friends.  We decided to do 30 days of NO SUGAR AND NO WHITE FLOUR.  I have to say I’ve been nailing it!  Today is DAY 9 and even with a trip to St. George and 2 family Halloween parties over the weekend, I’ve stayed STRONG!!  My one mess up was buying a bag of kettle corn at the gas station on the way home from our trip.  I’m notorious to fall asleep the second I get in a car so since I was driving for 4-5 hours I had to munch on food almost the entire ride home.  After the carrots, apples, nuts, and protein bar were gone I opted for a Diet Coke (which I don’t really like anyway) and kettle corn.  Not so bad!  Everything really is about FOOD!!  I saw this funny quote on Instagram today.  Ha ha ha ha!

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When it comes to weight loss and muscle gains it’s about what you put in your mouth!  After that it’s about killer HIIT and weight workouts.  Here’s one I’m going to try with my friends this week!  Can’t wait!

Workout #1  This is weird.  I guess you have to click on it to open it up!  Makes it more fun that way.  My binge problem has been fine.  Challenges keep me motivated.  Along with my 30 days of no sugar I want to start a 4 week eat clean plan on Monday that Jamie Eason is hosting.  What better time to get rid of the garbage right before Thanksgiving (:  Next week I’ll post about all the GREAT food you CAN eat.  Sunday night I was looking for a snack and I cut up a pear and had some sweet potato chips with guac.  The pear tasted like candy.  Real good food tastes better when you take out the SUGAR.

Alright!  I’ll end with a couple pics. of my trip.  We saw this rainbow as we turned a corner and it was so bright and perfect.  A little gift of happiness for me to see (:  Have a good one.  Work Hard Always.

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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!

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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!

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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!

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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 (: