Alright. This is nothing but a workout post. I had a SICKENING leg workout today, and SMASHED my deadlift goal: 155 pounds. Got 3 reps without straps, then 5 reps WITH straps. I was SO thrilled, and continued to deadlift as heavy as possible after hitting the mark.
Here you go: (Always foam roll/stretch/warm up!)
warm up: 5 minutes on the stair monster, level 70-- skip steps
Find a barbell and a box. I lift the barbell from the ground, using 25 pound plates for full range of motion. Plus, I'm only 5'3.
Warm-up for deads:
stiff legged deads 45lbs/15 reps
deads 95 pounds 12 reps x 2
deads 145 pounds 10 reps
GO TIME: deads 155 pounds 3 reps
add straps: deads 155 pounds 5 reps
reduce: 145lbs 8 reps
115 lbs 10 reps *ss* 15 narrow box squats
115 lbs 8 reps *ss* 15 narrow box squats
115 lbs 6 reps *ss 15 narrow box squats*
115 lbs 4 reps *ss* 15 wide box squats
115 lbs 2 reps *ss* 15 wide box squats
95 lbs 10 reps *ss* 15 wide box squats
95 lbs 8 reps *ss* 20 reverse lunges
95 lbs 6 reps *ss* 20 reverse lunges
95 lbs 4 reps *ss* 20 reverse lunges
De-load bar, finish with stiff deads 45lbs/15 reps
Good mornings SS ATG squats 30lb barbell 3x12
Stair monster 5 minutes level 70 skip steps
circuit: 3x15
reverse hyperextensions feet turned out (glute focus)
Wide plie kettlebell squat 40lb kbell
calf raises parallel/turned out
leg press circuit:
feet wide and high 4x10
feet narrow and high 4x10
calf raises 4x20
Final superset: 4x15
hyperextensions (no weight/10lbs/25lbs/10lbs)
elevated butt plank
hip bridges
SMOKED. walk on the treadmill 5 minutes 3.0mph 8%incline to finish
Talk about SICKENING leg workout. Took close to 90 minutes. Minimal resting, just time to deload and reload plates onto the barbell.
Amazing what a day of feasting on carbs can do for your workout the next day.
Try this out if you're brave!! For deadlifts, figure 155lbs is about 1.25x my current bodyweight. Multiply your weight by 1.25 to see what that would equal for you.
Tuesday, September 25, 2012
Monday, September 24, 2012
Closer and Closer.
I am SO close to my first show. I've been reflecting a lot about how I've taken myself through this journey, with no help. No, not NO help.
I haven't paid anyone to help me. The internet is the world's most fucking amazing resource people. Blogs, scientific articles, fitness pro's facebook pages, twitter, etc--are all available to everyone at NO cost. It takes a certain person to read through the bullshit to find the gems--be that person. Read for pleasure, but with intention. Find bloggers or fitness professionals that are currently doing what you aspire to do. Follow them, subscribe to their updates. LEARN from them.
Wanna have the physique of a competitor? Well, don't you think it's a good idea to find out what the pros do to look that way on stage? It's not stalking, it's LEARNING. WATCH Erin Stern and Nicole Wilkins cheesy little Q+A videos, you might learn something new! You have to be 100% invested in yourself if you want to make any type of transformation, so soak up all of the information available to you, and APPLY some of it. Whether you want to drop 10 pounds, gain 10 pounds, get shredded and become an IFBB pro--you need to do the hard work. Paying someone for a plan isn't going to get you there. If you commit yourself to that plan 110% percent, then yes--YOU will get somewhere.
That is exactly the reason I chose to train and prep myself. I am NOT a team player, and I don't really like being told what to do. I have the self-control to plaster myself to the stairmaster if I slip off my diet. I cried in pain during my prep from pushing myself so hard. No coach was pressuring me, I have such a strong laser focus that I am able to push myself beyond my limits. Sometimes, that's not such a good thing (avoiding tears during prep is a good thing...not a bad thing.) By taking myself through this process, I've also learned a lot about what I WANT for myself after my shows are over. I don't want to gorge on food and go into a forever "off season." This is a new way of life for me. I've become incredibly disciplined during these past couple of months, and have come to understand the notable difference between a real tablespoon and a hungry tablespoon. I look forward to staying lean after my shows, and slowly taking off some muscle and overall size (yes, I've decided I'd like to be a little smaller) and continuing to sculpt my backside. Being smaller is more appealing to me--perhaps since I've been "big" for so LONG! Also, I do see myself competing in the bikini division for a while, so I will continue to bring my shape closer to the bikini "mold."
I've also learned to appreciate the energy that calories give me for my workouts. After my shows are done, I will NOT bring my calorie intake up by 500 calories immediately and stop doing cardio. I want to slowly up my daily calories, while revving my metabolism by performing explosive cardio and hard weight workouts. I've learned that eating between 3-4,000 calories primarily from carbs on the same day as a full body scorcher does not put ANY weight on me if I stick to my diet ALL week, and only do that ONE day. I will continue to do that after my shows, and will definitely be enjoying lots of fall foods....AHEM, PUMPKIN.
I've learned that I can complete intense workouts WITHOUT insane amounts of "fuel" in my body. Um, bodyfat is a pretty good source of fuel, in case you weren't aware. By keeping a steady flow of carbohydrates, and staying really full by eating a veggie feast each night, I've stayed content on my contest diet. Cravings are unleashed on my one day a week to eat super carbs...but I do NOT crave real junk, simply because I didn't really grow up eating any real junk, and its never in my house! Except the occasional leftover birthday cake or home made cookies. I have a pretty clean palate--it craves oatmeal, and boring stuff like that.
I really do LOVE working out, pushing myself, and proving that it IS possible to do it on your own. I understand that many don't know where to start, and that's why I write this blog. Start here. Sort through my posts, understand what I've done to get myself here. Understand the long journey behind this physique that is currently less than 3 weeks away from a National Qualifier NPC bikini show.
So yes, I'm extremely proud of how far I've come. But I am not done. I never will be. Always strive to be the best version of yourself.
Love,
Liz
I haven't paid anyone to help me. The internet is the world's most fucking amazing resource people. Blogs, scientific articles, fitness pro's facebook pages, twitter, etc--are all available to everyone at NO cost. It takes a certain person to read through the bullshit to find the gems--be that person. Read for pleasure, but with intention. Find bloggers or fitness professionals that are currently doing what you aspire to do. Follow them, subscribe to their updates. LEARN from them.
Wanna have the physique of a competitor? Well, don't you think it's a good idea to find out what the pros do to look that way on stage? It's not stalking, it's LEARNING. WATCH Erin Stern and Nicole Wilkins cheesy little Q+A videos, you might learn something new! You have to be 100% invested in yourself if you want to make any type of transformation, so soak up all of the information available to you, and APPLY some of it. Whether you want to drop 10 pounds, gain 10 pounds, get shredded and become an IFBB pro--you need to do the hard work. Paying someone for a plan isn't going to get you there. If you commit yourself to that plan 110% percent, then yes--YOU will get somewhere.
I've also learned to appreciate the energy that calories give me for my workouts. After my shows are done, I will NOT bring my calorie intake up by 500 calories immediately and stop doing cardio. I want to slowly up my daily calories, while revving my metabolism by performing explosive cardio and hard weight workouts. I've learned that eating between 3-4,000 calories primarily from carbs on the same day as a full body scorcher does not put ANY weight on me if I stick to my diet ALL week, and only do that ONE day. I will continue to do that after my shows, and will definitely be enjoying lots of fall foods....AHEM, PUMPKIN.
I've learned that I can complete intense workouts WITHOUT insane amounts of "fuel" in my body. Um, bodyfat is a pretty good source of fuel, in case you weren't aware. By keeping a steady flow of carbohydrates, and staying really full by eating a veggie feast each night, I've stayed content on my contest diet. Cravings are unleashed on my one day a week to eat super carbs...but I do NOT crave real junk, simply because I didn't really grow up eating any real junk, and its never in my house! Except the occasional leftover birthday cake or home made cookies. I have a pretty clean palate--it craves oatmeal, and boring stuff like that.
I really do LOVE working out, pushing myself, and proving that it IS possible to do it on your own. I understand that many don't know where to start, and that's why I write this blog. Start here. Sort through my posts, understand what I've done to get myself here. Understand the long journey behind this physique that is currently less than 3 weeks away from a National Qualifier NPC bikini show.
So yes, I'm extremely proud of how far I've come. But I am not done. I never will be. Always strive to be the best version of yourself.
Love,
Liz
Sunday, September 23, 2012
Get OUT of your GYM!
With 3 weeks left until my first NPC bikini show, its safe to say I've seen a lot of the gym. Oh, and it doesn't help that i WORK at the gym that i WORKOUT at. I absolutely love my gym, hold it very close to my heart. But sometimes, a change of scenery is REALLY what I need. Since school is back in session, I can't hit up the school track anymore because the kids use it during the week. I don't run on the streets, I'm not a roadrunner. So, I've been an absolute gym rat.
Yesterday, I had the opportunity to train with Kelvin Gary at his brand new facility in Manhattan:
Bodyspace Fitness .
First, allow me to rave about the fact that my friend Val and I had the entire gym to ourselves! Kelvin trained us together, and there were no other clients in the gym. Talk about private training! The gym is outfitted with turf, (pretty sure the only turf spot on 14th street...) kettlebells, dumbbells, cables, racks, ropes, a SLED, stationary bikes, treadmills, and LOTS of fun toys.
Kelvin set up some circuits to challenge us involving pretty much every toy possible. Sandbags, kettlebells, sled, dynamax balls, TRX, ropes--you get the idea. I loved the set up, and I was able to use things I'd NEVER worked with before, but have always wanted to.
I know--Personal training can get expensive, but even if you're a seasoned athlete or think you know everything about fitness--you don't. Personal training is NOT only for beginners!! I believe that I am NEVER done learning. I will never know ENOUGH about fitness. Another set of eyes on you is a plus, because you might benefit from a little correction! I learned how to make my kettlebell swings more effective for the hips and glutes, rather than being a knee-driven motion like I had previously been favoring.
Another major benefit of working with Kelvin (or a GOOD trainer): he mindfully planned a workout for me and Val to complete, with timed intervals of rest and work, which kept the workout organized and effective. He also structured the circuits like I do for my own workouts, ensuring that you can keep moving from one exercise to the next without a certain group of muscles being too taxed. Example: first exercise shoulder/back dominant, next exercise leg dominate, next exercise arm/core dominant, next exercise speed/agility focus..etc. Keeps you moving without being to fatigued to complete a number of exercises back to back---maximizing effectivity and calorie burn. That, people...is what I like to call smart training.
Don't try doing a circuit of back squats, lunges, deadlifts, and box jumps. By the second round you might hurt yourself.
Another plus about working with a trainer: They make up the workout for you! Kelvin was creative, and was able to direct Val and I so we didn't really have to THINK at all. JUST WORK OUT.
Reasons BODYSPACE is worth a visit:
--Kelvin (and his trainers) are seriously awesome, and know their stuff. They care about fitness.
--You will leave your comfort zone. If not willingly, you will be pushed.
--Access to some seriously valuable training equipment that might not be available in your gym. Battle ropes and the sled are tools I'd KILL to have regular access to. Let me say---battle ropes are a bitch. Legs hurt but you wanna spike your heart rate? Back away from the elliptical, go find some ropes. Don't stop for 30 seconds.
--You don't have to fear the crazy gym goer or people dropping weights near your feet
--Even if you're a gym snob, it never hurts to have another set of eyes watching you while you perform exercises. Especially for less seasoned athletes, small corrections can change the way an exercise targets a certain bodypart, and save you from injury or unnecessary strains.
--SO. MANY. TOYS!!!!
One thing you can be sure of: I WILL be going back there to train, and maybe shoot some videos with my girl Val.
Yesterday, I had the opportunity to train with Kelvin Gary at his brand new facility in Manhattan:
Bodyspace Fitness .
First, allow me to rave about the fact that my friend Val and I had the entire gym to ourselves! Kelvin trained us together, and there were no other clients in the gym. Talk about private training! The gym is outfitted with turf, (pretty sure the only turf spot on 14th street...) kettlebells, dumbbells, cables, racks, ropes, a SLED, stationary bikes, treadmills, and LOTS of fun toys.
Kelvin set up some circuits to challenge us involving pretty much every toy possible. Sandbags, kettlebells, sled, dynamax balls, TRX, ropes--you get the idea. I loved the set up, and I was able to use things I'd NEVER worked with before, but have always wanted to.
I know--Personal training can get expensive, but even if you're a seasoned athlete or think you know everything about fitness--you don't. Personal training is NOT only for beginners!! I believe that I am NEVER done learning. I will never know ENOUGH about fitness. Another set of eyes on you is a plus, because you might benefit from a little correction! I learned how to make my kettlebell swings more effective for the hips and glutes, rather than being a knee-driven motion like I had previously been favoring.
Another major benefit of working with Kelvin (or a GOOD trainer): he mindfully planned a workout for me and Val to complete, with timed intervals of rest and work, which kept the workout organized and effective. He also structured the circuits like I do for my own workouts, ensuring that you can keep moving from one exercise to the next without a certain group of muscles being too taxed. Example: first exercise shoulder/back dominant, next exercise leg dominate, next exercise arm/core dominant, next exercise speed/agility focus..etc. Keeps you moving without being to fatigued to complete a number of exercises back to back---maximizing effectivity and calorie burn. That, people...is what I like to call smart training.
Don't try doing a circuit of back squats, lunges, deadlifts, and box jumps. By the second round you might hurt yourself.
Another plus about working with a trainer: They make up the workout for you! Kelvin was creative, and was able to direct Val and I so we didn't really have to THINK at all. JUST WORK OUT.
Reasons BODYSPACE is worth a visit:
--Kelvin (and his trainers) are seriously awesome, and know their stuff. They care about fitness.
--You will leave your comfort zone. If not willingly, you will be pushed.
--Access to some seriously valuable training equipment that might not be available in your gym. Battle ropes and the sled are tools I'd KILL to have regular access to. Let me say---battle ropes are a bitch. Legs hurt but you wanna spike your heart rate? Back away from the elliptical, go find some ropes. Don't stop for 30 seconds.
--You don't have to fear the crazy gym goer or people dropping weights near your feet
--Even if you're a gym snob, it never hurts to have another set of eyes watching you while you perform exercises. Especially for less seasoned athletes, small corrections can change the way an exercise targets a certain bodypart, and save you from injury or unnecessary strains.
--SO. MANY. TOYS!!!!
One thing you can be sure of: I WILL be going back there to train, and maybe shoot some videos with my girl Val.
THANK YOU KELVIN!! MORE TO COME.
Dear New York boutique fitness connoisseurs: If you pay upwards of $30 to take a packed class, it might be a good idea for you to miss a class and head over to BODYSPACE for a different approach. They do offer small group classes, but some one on one attention might be just what you need to tap into your inner fitness fiend and wake up those muscles. Yes, I'm quietly insulting boutique-y clique-y pilates/barre/lululemon only studios (too many exist.) Pulsing your foot behind you for 43 minutes before hitting a plank or two and curling 3 pound weights will NOT sculpt the body you've always wanted. Nor burn the calories from your skinny vanilla latte. Go see Kelvin and say Liz sent you to build some muscle.
On that note....GO TRAIN!!! GET OUT OF YOUR COMFORT ZONE!
Tuesday, September 18, 2012
CARBS ARE ENERGY!!!
It makes me sick to think of the number of people out there who blame CARBS for their own inability to lose weight. I'm not in the mood to write an informative post about the difference between rice crispies and brown rice cakes, but I will take a moment to explain how helpful carbs can be for increases in strength and power.
When trying to lean out, drop body fat, lose weight--whatever you call it, a lot of people tend to lower their starchy carbs. By "starchy," I am referring to grains, high glycemic fruits, potatoes, etc. I follow this protocol for contest prep. I eat 1 serving of "starchy" carbs (oat bran) for breakfast, and only have another form (rice cakes) post-workout. On non-weight training days, I have oat bran for breakfast, and rely on broccoli and green beans for carbs for the rest of the day.
However, carbs ARE necessary for ME personally. Most people who train intensely benefit from the presence of carbohydrates in their diet. If you read my blog, you are familiar with my once a week carb up. Once a week (usually monday,) I double my carbohydrate consumption, and eat more starchy carbs as opposed to veggie carbs. This is NOT a "cheat day," because the sole purpose is to replenish glycogen stores, and to provide fuel for my muscles for the following week of workouts. Yesterday, I had over 300g carbs, and it was JUST what I needed.
Benefits of my carb load:
During my leg workout today, I deadlifted much heavier than I have been able to the past few weeks. Since I weigh less and less each week, my workouts and strength have been decreasing slowly as well. The heaviest I'd deadlifted in the past 3 weeks was 115 pounds, usually keeping the weight between 85 and 105 pounds.
Today, after warming up, I killed 8 reps with 135! Did it again. I was feeling strong, so I added a 5 pounder to each side, a conservative load increase of 10 pounds. 145lbs for 8 reps, then 6. I know 145 pounds isn't very heavy, but considering its a lot more than I weigh, I feel pretty good! Also, 155 is my ultimate deadlift, so I wasn't far off today. I probably could have handled 155 with my lifting straps.
And I felt like I could keep going! I had a ton of power throughout the rest of my workout: my step ups, box squats, kettlebell swings, etc--were all explosive! And, I sweat like a monster (another side effect of the carb load.)
I feel STRONG again, like I can take on each workout like a PRO this week.
If you have never played around with your carb intake, I do suggest it if you train hard. The extra carbohydrates in your body will give you the POWER to bust through strength plateaus, and likely result in some of the best workouts you've ever had.
And no, it won't make you fat.
Thank you carbs, for making my week 10 times better.
And thank you Allegra, for helping my allergies immensely.
Hope I inspired some of you to do some deadlifts ;-)
When trying to lean out, drop body fat, lose weight--whatever you call it, a lot of people tend to lower their starchy carbs. By "starchy," I am referring to grains, high glycemic fruits, potatoes, etc. I follow this protocol for contest prep. I eat 1 serving of "starchy" carbs (oat bran) for breakfast, and only have another form (rice cakes) post-workout. On non-weight training days, I have oat bran for breakfast, and rely on broccoli and green beans for carbs for the rest of the day.
However, carbs ARE necessary for ME personally. Most people who train intensely benefit from the presence of carbohydrates in their diet. If you read my blog, you are familiar with my once a week carb up. Once a week (usually monday,) I double my carbohydrate consumption, and eat more starchy carbs as opposed to veggie carbs. This is NOT a "cheat day," because the sole purpose is to replenish glycogen stores, and to provide fuel for my muscles for the following week of workouts. Yesterday, I had over 300g carbs, and it was JUST what I needed.
Benefits of my carb load:
During my leg workout today, I deadlifted much heavier than I have been able to the past few weeks. Since I weigh less and less each week, my workouts and strength have been decreasing slowly as well. The heaviest I'd deadlifted in the past 3 weeks was 115 pounds, usually keeping the weight between 85 and 105 pounds.
Today, after warming up, I killed 8 reps with 135! Did it again. I was feeling strong, so I added a 5 pounder to each side, a conservative load increase of 10 pounds. 145lbs for 8 reps, then 6. I know 145 pounds isn't very heavy, but considering its a lot more than I weigh, I feel pretty good! Also, 155 is my ultimate deadlift, so I wasn't far off today. I probably could have handled 155 with my lifting straps.
And I felt like I could keep going! I had a ton of power throughout the rest of my workout: my step ups, box squats, kettlebell swings, etc--were all explosive! And, I sweat like a monster (another side effect of the carb load.)
I feel STRONG again, like I can take on each workout like a PRO this week.
If you have never played around with your carb intake, I do suggest it if you train hard. The extra carbohydrates in your body will give you the POWER to bust through strength plateaus, and likely result in some of the best workouts you've ever had.
And no, it won't make you fat.
Thank you carbs, for making my week 10 times better.
And thank you Allegra, for helping my allergies immensely.
Hope I inspired some of you to do some deadlifts ;-)
Monday, September 17, 2012
Its a bumpy road.
You know those times where it seems like NOTHING is working in your favor?
Well, I got smacked with allergies, sinuses, and symptoms of calorie depletion AT THE SAME DAMN TIME. My head feels like it weighs 100 pounds, I'm stuffed up, and feel a bit weak--especially during my last few workouts. I'm giving myself a carb repletion today, which will hopefully give me a boost so that I can knock my training out of the park the rest of the week.
Battling fatigue is not fun. I feel like all of my energy is put forth into one of my maniacal workouts, and then I'm DEAD the rest of the day. I never used to have this issue when I was eating "to build muscle."
So now that I'm getting WAY leaner than my body likes to be, it's even harder to push the weight and turn up the cardio. On Saturday, doing 12 reps of military presses with the 40 pound barbell was EXHAUSTING. A couple of months ago, I was throwing a 60 pound bar around NO problem! I was working on my dumbbell shoulder presses with 35's, now I stick to 20s. Oh baby will I have some stuff to work on once my shows are done!
Today was one of those days that I REALLY did not feel well enough to train. BUT I had no fever, just crazy sinuses and allergies. So I WENT, did upper body circuits and ended up lasting 25 minutes on the stair monster after my workout. I worked out for about 75 minutes total, and it DID feel a bit better to sweat it out.
I REALLY hope these carbs wake up my system--I have a show to train for, this is NOT the time to be a wimp.
I made a compromise today. I did not put myself through a typical MONSTROUS workout like I usually would on my carb day. Tomorrow, I want to feel better and have a solid Leg workout, and then I want to continue feeling better each day! I know how to keep my diet super clean, clean enough to make up for lack of caloric expenditure--and might have to make some compromises this week if I can't put forth enough energy for my workouts.
I'll take some good allergy meds, force down tea (i HATE tea without sweetener,) and keep my thoughts positive. Sometimes, its all you can do. By keeping my outlook positive, hopefully my body will be HAPPY and lose some weight this week. I got a big show to be ready for!
I will continue to get EXTRA rest, being that I can barely walk straight since my head feels so gigantic and heavy.
What can YOU take away from this blog? Well, understand the importance of compromise when it comes to training and dieting. When you ask your body to perform at such a high intensity, and don't feed it quite enough, it might retaliate. Environmental factors like bacteria and allergens DO exist, and there's not much to do about them, so you have to work with what you've got! Sickness and allergies are the WORST, but we have to treat them, rest our bodies, and overcome them. Going 70% instead of 110% IS the better decision sometimes, when your body is feeling down. And um, an extra day away from the gym won't kill you. It's about the long run for all of us! Treat your body with care, and remember that it takes a bit of time to HEAL, no matter how small the ailment or sickness. REST and RECOVERY are crucial, and a little bit of icky herbal tea never hurt anyone..
Well, I got smacked with allergies, sinuses, and symptoms of calorie depletion AT THE SAME DAMN TIME. My head feels like it weighs 100 pounds, I'm stuffed up, and feel a bit weak--especially during my last few workouts. I'm giving myself a carb repletion today, which will hopefully give me a boost so that I can knock my training out of the park the rest of the week.
Battling fatigue is not fun. I feel like all of my energy is put forth into one of my maniacal workouts, and then I'm DEAD the rest of the day. I never used to have this issue when I was eating "to build muscle."
So now that I'm getting WAY leaner than my body likes to be, it's even harder to push the weight and turn up the cardio. On Saturday, doing 12 reps of military presses with the 40 pound barbell was EXHAUSTING. A couple of months ago, I was throwing a 60 pound bar around NO problem! I was working on my dumbbell shoulder presses with 35's, now I stick to 20s. Oh baby will I have some stuff to work on once my shows are done!
Today was one of those days that I REALLY did not feel well enough to train. BUT I had no fever, just crazy sinuses and allergies. So I WENT, did upper body circuits and ended up lasting 25 minutes on the stair monster after my workout. I worked out for about 75 minutes total, and it DID feel a bit better to sweat it out.
I REALLY hope these carbs wake up my system--I have a show to train for, this is NOT the time to be a wimp.
I made a compromise today. I did not put myself through a typical MONSTROUS workout like I usually would on my carb day. Tomorrow, I want to feel better and have a solid Leg workout, and then I want to continue feeling better each day! I know how to keep my diet super clean, clean enough to make up for lack of caloric expenditure--and might have to make some compromises this week if I can't put forth enough energy for my workouts.
I'll take some good allergy meds, force down tea (i HATE tea without sweetener,) and keep my thoughts positive. Sometimes, its all you can do. By keeping my outlook positive, hopefully my body will be HAPPY and lose some weight this week. I got a big show to be ready for!
I will continue to get EXTRA rest, being that I can barely walk straight since my head feels so gigantic and heavy.
What can YOU take away from this blog? Well, understand the importance of compromise when it comes to training and dieting. When you ask your body to perform at such a high intensity, and don't feed it quite enough, it might retaliate. Environmental factors like bacteria and allergens DO exist, and there's not much to do about them, so you have to work with what you've got! Sickness and allergies are the WORST, but we have to treat them, rest our bodies, and overcome them. Going 70% instead of 110% IS the better decision sometimes, when your body is feeling down. And um, an extra day away from the gym won't kill you. It's about the long run for all of us! Treat your body with care, and remember that it takes a bit of time to HEAL, no matter how small the ailment or sickness. REST and RECOVERY are crucial, and a little bit of icky herbal tea never hurt anyone..
Saturday, September 15, 2012
Train like a bikini girl...PSYCHE!!!
I'm training for a bikini competition. 4 weeks left until my first show. 7weeks until the 2nd show.
Here's what I'm NOT DOING (nor have I been for the past 2 months of prep):
-regular fasted cardio
-90-120 minutes of cardio each day, plus weight training
-pilates
-lifting light weights
-hitting the gym twice every day. in fact, i rarely go 2x
Get the point? A lot of bikini competitors are notorious for spending HOURS on cardio equipment. (SO ARE THOSE FIGURE GIRLS...)
When I first started preparing for my shows, I knew the fasted cardio thing was OLD SCHOOL! That is NOT to say I HAVENT done fasted cardio during prep. I have! During the summer, I loved waking up early and going to the track before breakfast. But my goal there wasn't specifically to "burn more fat by doing fasted cardio." I don't like to eat before training, it feels amazing to run and do stairs without a bunch of food in your tummy.
A ton of articles I come across advocate HIIT cardio, and suggest that INTENSITY trumps DURATION when it comes to maximizing fat burn. Why shouldn't that apply to contest prep, when fat burn is a SERIOUS priority?
With that said, here's what I HAVE been doing:
-HARD cardio, like incline intervals on the treadmill, sprinting, and killing it on the stair monster.
The major change I made was to get in cardio 5 days a week, REGARDLESS. sometimes 6. Super sore legs are NOT good for sprinting or hauling ass, so THAT is the time that I'll get on the elliptical with an incline. Ellipticals are excellent for NO impact cardio. Perfect for "recovery"cardio.
-No cardio session longer than an hour.
-Either mixing segments of all-out cardio into my circuit workouts, or doing 20-30 minutes of HARD shit after my circuit workout.
-Adding plyometrics ... often. Burpees and squat jumps are my usual choice.
-Utilizing circuit style workouts, as opposed to the heavy heavy weight training I was using before.
-Lifting in the 12-15 rep range (mostly) 3-4 sets of 3-4 exercises backtobacktoback
-full body exhaustion AND cardio every saturday, the day before my REST day. I EARN IT.
So I'm giving you a sample of what I MEAN when I say FULL BODY EXHAUSTION.
***PROCEED AT YOUR OWN RISK***
Here's today's workout:
Stairs 12 minutes:
start level 60, increase each minute until 10 minutes
**60/65/70/75/80/85/90/95/100/105**
Sprint min 10-11
SLOW DOWN min 11-12
circuit 1: 3 sets 12 reps
prone on incline bench bilateral db rows w/25s
stiff deadlift to overhead press w/40lb barbell
Stairs 13 minutes:
same pattern, start at level 65 this time
circuit 2: 4x15 reps
decline abs
decline oblique twist
kbell DEEP squat w/upright row 30lb kettlebell
back to the stairs 15 minutes:
legs started to feel REALLY weak at this point (thank you lower carbs..)
2 mins each level.
**60/70/80/90/repeat until 12min**
sprint/recover until 15 mins
circuit 3: 3 sets
deadlift w/100lbs 10 reps
tricep rope pulldown 15 reps
stiff lat pull down 15 reps
Circuit 4: 3x15, to failure last set
parallel reverse hyperextensions
turned out reverse hyperextensions
dumbbell lateral raises
ALL DONE!!! You should be TOASTED. Looking back at the workout, I realized there's no CHEST involved. I trained my chest super hard the other day, and had ZERO energy for pushups or chest presses or cable flyes today. Not an excuse, but I didn't NEED to train chest anyhow. Usually, I do include pushups in my full body workouts though.
This is a solid 90 minute workout, no questions asked. I was absolutely dead! And THAT is how I AM TRAINING for my bikini competition.
**bonus info: Saturdays I deplete my muscles by working out like this, taper my carbs slightly, then Sunday is day of rest and very low carbs, and MONDAY is CARB DAY, with another upper body circuit workout and cardio. Tuesday, regular carbs resume and I train legs HEAVY on glutes and hamstrings.**
Happy training!!
Here's what I'm NOT DOING (nor have I been for the past 2 months of prep):
-regular fasted cardio
-90-120 minutes of cardio each day, plus weight training
-pilates
-lifting light weights
-hitting the gym twice every day. in fact, i rarely go 2x
Get the point? A lot of bikini competitors are notorious for spending HOURS on cardio equipment. (SO ARE THOSE FIGURE GIRLS...)
When I first started preparing for my shows, I knew the fasted cardio thing was OLD SCHOOL! That is NOT to say I HAVENT done fasted cardio during prep. I have! During the summer, I loved waking up early and going to the track before breakfast. But my goal there wasn't specifically to "burn more fat by doing fasted cardio." I don't like to eat before training, it feels amazing to run and do stairs without a bunch of food in your tummy.
A ton of articles I come across advocate HIIT cardio, and suggest that INTENSITY trumps DURATION when it comes to maximizing fat burn. Why shouldn't that apply to contest prep, when fat burn is a SERIOUS priority?
With that said, here's what I HAVE been doing:
-HARD cardio, like incline intervals on the treadmill, sprinting, and killing it on the stair monster.
The major change I made was to get in cardio 5 days a week, REGARDLESS. sometimes 6. Super sore legs are NOT good for sprinting or hauling ass, so THAT is the time that I'll get on the elliptical with an incline. Ellipticals are excellent for NO impact cardio. Perfect for "recovery"cardio.
-No cardio session longer than an hour.
-Either mixing segments of all-out cardio into my circuit workouts, or doing 20-30 minutes of HARD shit after my circuit workout.
-Adding plyometrics ... often. Burpees and squat jumps are my usual choice.
-Utilizing circuit style workouts, as opposed to the heavy heavy weight training I was using before.
-Lifting in the 12-15 rep range (mostly) 3-4 sets of 3-4 exercises backtobacktoback
-full body exhaustion AND cardio every saturday, the day before my REST day. I EARN IT.
So I'm giving you a sample of what I MEAN when I say FULL BODY EXHAUSTION.
***PROCEED AT YOUR OWN RISK***
Here's today's workout:
Stairs 12 minutes:
start level 60, increase each minute until 10 minutes
**60/65/70/75/80/85/90/95/100/105**
Sprint min 10-11
SLOW DOWN min 11-12
circuit 1: 3 sets 12 reps
prone on incline bench bilateral db rows w/25s
stiff deadlift to overhead press w/40lb barbell
Stairs 13 minutes:
same pattern, start at level 65 this time
circuit 2: 4x15 reps
decline abs
decline oblique twist
kbell DEEP squat w/upright row 30lb kettlebell
back to the stairs 15 minutes:
legs started to feel REALLY weak at this point (thank you lower carbs..)
2 mins each level.
**60/70/80/90/repeat until 12min**
sprint/recover until 15 mins
circuit 3: 3 sets
deadlift w/100lbs 10 reps
tricep rope pulldown 15 reps
stiff lat pull down 15 reps
Circuit 4: 3x15, to failure last set
parallel reverse hyperextensions
turned out reverse hyperextensions
dumbbell lateral raises
ALL DONE!!! You should be TOASTED. Looking back at the workout, I realized there's no CHEST involved. I trained my chest super hard the other day, and had ZERO energy for pushups or chest presses or cable flyes today. Not an excuse, but I didn't NEED to train chest anyhow. Usually, I do include pushups in my full body workouts though.
This is a solid 90 minute workout, no questions asked. I was absolutely dead! And THAT is how I AM TRAINING for my bikini competition.
**bonus info: Saturdays I deplete my muscles by working out like this, taper my carbs slightly, then Sunday is day of rest and very low carbs, and MONDAY is CARB DAY, with another upper body circuit workout and cardio. Tuesday, regular carbs resume and I train legs HEAVY on glutes and hamstrings.**
Happy training!!
Friday, September 14, 2012
Understand Cravings
Surprisingly, I have virtually NO cravings on my contest diet. Do I get "hungry"..of course. However, after I eat my green beans and grilled chicken, and take my dose of fish oil or healthy fats, I am feeling great and satisfied again. One thing you should REALLY think about is WHY you crave a certain thing. Craving Something super fatty? A burger? Candy? Peanut butter?
Let's say you're craving a burger:
think about the last time you ate. What was the meal? Have you consumed enough PROTEIN today? Lacking fats? Just had egg whites and spinach for breakfast, worked out for 2 hours, then had an apple?
Ummm hello, your body might be ready to eat the kitchen sink. Compose a balanced meal complete with PROTEIN, lots of fibrous veggies, and a serving of FAT.
Squash the burger craving with this EXAMPLE: grilled chicken, 1/2 avocado, atop a huge bed of lettuce and chopped cucumbers, bell peppers, etc. Even have quinoa or brown rice or some flax crackers if you're jonesing for carbs. All of that food will STUFF you, AND stabilize your blood sugar for around 400 calories, maybe less-maybe more. But it is NOT about the calories. Let's take a look at the NUTRIENTS your body can utilize from whole foods in that example meal:
Avocado: contain vitamin E, potassium, B-vitamins, Folic Acid. "act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein" Avocado Facts
romaine lettuce: vitamin C, potassium
Bell peppers: Vitamin A (essential for eyesight), Folate, Vitamin K (assists in blood clotting), Antioxidants like lycopene which help to prevent CANCER, and Carotenoids which prevent HEART disease, potassium
cucumbers: Vitamins A, B, C, magnesium, silica, potassium, calcium, folate... and they contain 96% water...so EAT UP!!!
chicken breast: contains niacin, selenium, vitamins A+B, **more important is that you add some form of PROTEIN to this meal to satisfy your body's need for it. If you don't already understand the importance of eating protein to promote stable blood sugar and aid in muscle preservation and repair....Google it! Again, you don't HAVE to eat 400 grams of protein a day. That will not give you muscles. But you should (in my opinion, based on what I've read and what has worked for me) aim to consume .75g-1.5g protein per POUND of bodyweight each day. With that being said, a simple way to break it down is to eat between 20-30g protein in each meal. More if you weigh over 150 pounds.
Let's compare that with eating a burger at a diner or chain restaurant. The most benefit you will find sandwiched between saturated fats and simple sugars is little reprieve from lycopene in the tomato, or some vitamins in the small amount of lettuce on the burger. I'll give you the benefit of the doubt and WONT use McDonald's as a comparison:
I searched typical burger info on the web, Applebee's burger contains 770 cals, 15g saturated fats...yikes.
check out all the fun stuff that could be in the BUN alone:
Let's say you're craving a burger:
think about the last time you ate. What was the meal? Have you consumed enough PROTEIN today? Lacking fats? Just had egg whites and spinach for breakfast, worked out for 2 hours, then had an apple?
Ummm hello, your body might be ready to eat the kitchen sink. Compose a balanced meal complete with PROTEIN, lots of fibrous veggies, and a serving of FAT.
Squash the burger craving with this EXAMPLE: grilled chicken, 1/2 avocado, atop a huge bed of lettuce and chopped cucumbers, bell peppers, etc. Even have quinoa or brown rice or some flax crackers if you're jonesing for carbs. All of that food will STUFF you, AND stabilize your blood sugar for around 400 calories, maybe less-maybe more. But it is NOT about the calories. Let's take a look at the NUTRIENTS your body can utilize from whole foods in that example meal:
Avocado: contain vitamin E, potassium, B-vitamins, Folic Acid. "act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein" Avocado Facts
romaine lettuce: vitamin C, potassium
Bell peppers: Vitamin A (essential for eyesight), Folate, Vitamin K (assists in blood clotting), Antioxidants like lycopene which help to prevent CANCER, and Carotenoids which prevent HEART disease, potassium
cucumbers: Vitamins A, B, C, magnesium, silica, potassium, calcium, folate... and they contain 96% water...so EAT UP!!!
chicken breast: contains niacin, selenium, vitamins A+B, **more important is that you add some form of PROTEIN to this meal to satisfy your body's need for it. If you don't already understand the importance of eating protein to promote stable blood sugar and aid in muscle preservation and repair....Google it! Again, you don't HAVE to eat 400 grams of protein a day. That will not give you muscles. But you should (in my opinion, based on what I've read and what has worked for me) aim to consume .75g-1.5g protein per POUND of bodyweight each day. With that being said, a simple way to break it down is to eat between 20-30g protein in each meal. More if you weigh over 150 pounds.
Let's compare that with eating a burger at a diner or chain restaurant. The most benefit you will find sandwiched between saturated fats and simple sugars is little reprieve from lycopene in the tomato, or some vitamins in the small amount of lettuce on the burger. I'll give you the benefit of the doubt and WONT use McDonald's as a comparison:
I searched typical burger info on the web, Applebee's burger contains 770 cals, 15g saturated fats...yikes.
check out all the fun stuff that could be in the BUN alone:
INGREDIENTS: Enriched Wheat Flour [Flour, Barley Malt, Ferrous Sulfate (Iron), B Vitamins (Niacin, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid)], Water, Sweetener (High Fructose Corn Syrup, Sugar), Yeast, Soybean Oil, Contains 2% or Less of Wheat Gluten, Salt, Calcium Sulfate, Dough Conditioners (May Contain Sodium Stearoyl Lactylate, Tricalcium Phosphate,ethoxylated Mono And Diglycerides, Datem, Dicalcium Phosphate,Mono And Diglycerides, Calcium Dioxide, and/or Sorbic Acid), Vinegar, Soy Flour, Yeast Nutrients (May Contain Ammonium Chloride, Ammonium Phosphate, Diammonium Phosphate,Ammonium Sulfate, Monocalcium Phosphate and/or Calcium Carbonate), Cornstarch, Wheat Starch, Enzymes, Calcium Propionate (to Retain Freshness), Soy Lecithin. If Topped, Also Contains Sesame Seeds, or Corn Meal.
The point of this post is NOT to pick on hamburger lovers. In fact, if you make it a point to eat QUALITY meat (like making the burgers at home..) a burger CAN be a weekly indulgence, as long as you fit your own dietary needs. I used a hamburger because it's a classic "comfort" item to order at a restaurant or diner.
I used to crave lots of CARBS. And if I picked up a jar of peanut butter, 2 tablespoons never happened. know why? Because I would eat eggwhites at breakfast, workout like a MANIAC, snack on cucumbers, celery, and peppers, maybe eat more eggwhites.. Notice lack of something? Um. NO complex carbohydrates either PRE or POST workout, and ZERO fats. Of course my body was craving something. So yes, I was giving my body minerals and vitamins and protein, but no omega-3 or omega-6 essential fatty acids, not enough soluble fiber ( found in oats,) so I would really be LACKING ESSENTIAL nutrients, and was not balancing meals properly. Hense, CRAVE central.
Carbs don't make you fat. Fat doesn't make you fat. Protein doesn't make you fat. The way you choose to combine these three macronutrients is up to you. Everyone is different, but everyone needs SOME food from each group. When you choose carbs, proteins, and fats from WHOLE food sources, it's very hard to go wrong.
Sure, a banana might be high in sugar and carbs, but i will STAND BY my opinion that it won't hurt as much as skittles. Once in a while, skittles are OKAY if you MUST have some! But for everyday food choices, don't you think potassium-filled bananas are a little better for your working muscles?
Think peanut butter is your worst enemy? I beg to differ. Natural nut butters ARE a healthy source of mono and polyunsaturated fats--the kind of fats that have been proven to LOWER your triglyceride and blood cholesterol levels. You're better off with too much pb, or too many macadamia nuts, than with trans fats hidden in pillsbury icing, or saturated fats leaking out of fast food items.
My ultimate goal for this post is to encourage readers to indulge SAFELY. The closer a food is to the ground, the better it is , and the SAFER it is for your body. Do not eat based on calories!! Eat based on what your body needs. Even if you eat a few too many blueberries, or too many almonds--let's get real. How bad could it really be? Not to mention, your body has to work harder to metabolize food in its natural state. Guess what that means? Your body is going to burn more calories digesting that grilled chicken meal example than if you were to eat a processed crap meal. You know how HARD it is to digest all the fiber in good food?! It puts your body to work, and keeps you full (and regular....lol.)
Anyway, next time you want an almond joy and pop tarts and pizza, maybe eat some almonds, strawberries, and fresh mozzarella cheese.
Was that a long enough post?! Wowzers. I probably made you hungry. go eat!!!
I'm about to eat eggwhites with 1/2tb peanut butter and some broccoli! 4 weeks out and YES peanut butter is in my diet for another week or so..4g of fat people. Tastes better than fish oil ;)
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