Figure Competition is on!

Figure competition is on!  September 8th is the date.  This time I have two motivated woman going on this fitness journey with me!  Over the past 6 weeks, we have been on a consistent weightlifting schedule.  Beginning on Monday, everything must line up.  We are working on our eating plans, weightlifting workouts and schedule, as well as how much cardio we will need.  I expect us each to be 20lbs. lighter if not more (sorry girls!) by Sept. 8.  This week we are working out the kinks to set this plan in motion!  Look for our workouts and diets to follow.

runnning intervals

Tough one today!  I do not enjoy running, but as I mentioned it provides great results.  So, today was running day.  As I was giving myself a peptalk before making my way to the treadmill, a co-worker suggested a new interval training run.  Here it is:

Each interval lasts 1minute.
Start at 3mph, then progress to 4mph, then 5mph, 6mph, 7mph, 8mph, then go back to 5mph, and repeat up to 8mph.  Repeat 2 more times and with the last interval go up to 9mph.  Then cool down.  This interval training lasts 20minutes for a total of 2miles. 

Interval training is excellent for burning calories and building a stronger heart.  If this interval is too difficult, you can lower your speeds or shorten your intervals.  Continue pushing yourself past the comofortable point.  That is when you see results!

workouts

Pressure is off!  Competing is on hold.  Back to normal, healthy life.  Pheww...  Due to change of plans, I have also changed my workouts.  I am now placing emphasis on running (not a favorite, but delivers good results), incorporating more high intensity cardio into my workouts, less weight, more reps with an isometric hold, and intervals.  My current goals are to lose 10lbs, develop more upper body muscle, and lean out my legs.  I will run twice a week about 2-3 miles at a time.
Monday was running and leg day-
3 sets of 10-15 reps
leg extension 35lbs (changed leg positions to targert different parts of quads)
leg curl 20lbs
hip abduction 75lbs
hip adduction 75lbs
50 squats
leg press  180lbs
calf raise 180lbs. AMAP

Tues 30 min or med/high intensity elliptical, back, and biceps
Standing lat pulldown 27.5
kneeling close grip lat pulldown 67.5
seated reverse fly 12lbs
basic bicep curl 20lbs.
reverse grip bicep curl 12lbs.
pilates

Wed- 15min cardio, chest, shoulders, and triceps
3 sets of 15
db press 25lbs dbs
narrow grip db press 20lb dbs
overhead press/ upright row 6,4,2  20lbs/15lbs dbs
mountain climbers 30 seconds
pilates push ups 8,6,4,2

shoulder joys!

I am one happy woman today!  My husband went in to see a shoulder specialist today.  We both expected to hear that surgery would be needed.  Good news is that no surgery is needed.  Also wonderful news is that the doctor told him that exercise is what he needs!!!!  Apparently his build is such that his ball and socket in his shoulder is loose.  According to the doctor, he needs to strengthen his trapezius and work on his posture.  Once again proving that exercise is important to a person's well-being. 

clean eating recipes

This first recipe is for clean granola- delicious!  My 3 year old son helps me make it and loves to eat it with yogurt for lunch.  This tastes better than what you buy at the store and healthier!
Quick and Easy Sunflower Seed Granola- from Clean Eating Magazine
Preheat oven to 300.  In a large bowl, combine
 3/4c. sunflower seeds
1 1/2c oatmeal
1/4c ground flaxseeds
1/2 c dried cranberries
1/2c slivered almonds
1/2 c shredded unsweetened coconut
3TB natural peanut butter
1/2tsp sea salt
1/3c raw honey
1/2tsp pure vanilla extract.
Mix until evenly blended.  Press mixture in a baking pan and bake for 40min. Enjoy 1/2c as a superfood snack!


The next recipe is for chicken pasta.  This tastes good, is filling, and makes 4 servings.  I try to make it on Sunday night and put it in 4 containers so that my husband and I each have 2 for the week.
Chicken Pasta Salad- from Oxygen Magazine
12 oz. cooked chicken breast, cut into small cubes
2c. cooked pasta
1c. kidney beans
2oz low-fat cheddar cheese, cut into small cubes
1c diced tomato
1c chopped broccoli crowns
2TB light Italian dressing
I added balsamic vinegar for more flavor.
calories: 370, total fats: 8g, saturated fat: 3g, trans fat: 0g, cholesterol: 82mg, sodium:  400mg, total carbs:  35g, dietary fiber:  5g, total sugar:  4g, protein:  38g

Ps- I am taking a major step and am going to work out with a trainer tomorrow.  I am a little nervous and excited to have my butt kicked!!

decision day

To be completely honest, I made  my decision on Saturday.  So sorry to keep anyone who might be reading this in suspense.:)  I am not going to be compete in the figure competition on April 14th.  Although I feel more toned, healthier, and my pants for church fit great, I know that I cannot get to where I want to be in 6 just weeks.  I could work my butt off and look ok, but that is not ok with me!  Since I do have this momentum going and a competition in mind, I will compete soon.  I feel good with this decision.  I am currently looking for a local compeition and also looking at hiring someone to help me along, especially with the diet!  I spend so much time putting a diet together every week and I know that I am not hitting the mark of the proper protein/carb/fat combo for the training that I am doing.  So, there you have it.  Not quitting, just planning for success!
ps- i didn't  make my goal either.:(  However, planning my weigh in day on the start of my period was not a good idea.

Leaning towards no

What is this a weekend thing or what??  Here I am on the fence. again... 
Yesterday I noticed that I was feeling and looking smaller!  I went out to dinner with a friend, avoided the bread, wine, rice, and somehow the vegetables!!! There weren't any green veggies on the menu!  That is craziness!  Still, I managed to eat well.  When I returned home, I had a nice dessert of arugula:).  If you haven't tried it, arugula is good!  Not dessert good, but still good. 
Today I had a great workout.  35minutes of cardio, ball hamstring curl and bridge, donkey kicks, and other kneeling butt exercises, and three sets of:
side lunges 30lbs.
50 squats
single leg deadlifts
bulgarian split squats
lateral raise (shoulders need lots of attention):) 15lbs.
oblique extension 25lbs.
I plan to do more squats and butt work throughout the day. 

Today, I looked at myself honestly and don't think that I will not be where I want to be in 6 weeks.  Although, I am making progress, 6 weeks is not enough time to feel good enough to go on stage in a skimpy little bikini!  And believe me, you need to feel good to do that!
I have put a lot of time and effort into this, and don't plan on just quitting.  I am going to look at other shows and consider trying a different one instead.