Fitness Blitz

Some Will Drop Off

From my personal experience… when you start focusing on yourself, friends and family will drop off. They will not understand why or challenge you when you give a reason as to why you are unable to do a “thing”. They will not understand that you do not have time or are simply tired. Me, being a college student, athlete, parent, business owner; I run into this frequently. You start focusing on yourself, making yourself better… you have less time for them. Some friends may not be able to understand that you cannot be there for them during this time, that…

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Full Body Weight Blaster

Modified push up – 4 rounds 25 each crunches – 4 rounds 50 each leg lifts – 4 rounds 25 each leg plank – 4 rounds – hold 1 minute each air squats – 4 rounds – 50 each Treadmill sprints or sprints outside – On treadmill sprint for 45 seconds each for 4 rounds. Outside: 4 rounds 15 yards each

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Post Superbowl Booty Blaster

25 Glute kick backs 15 Glute bridge (the first variation in the video) 25 Fire Hydrants 15 Sumo Squat Kettlebell High Pull 4 rounds and… Go!

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The Not So Pretty Part 1.

Not many people like to talk about the ugly side of fitness: Regardless if you have a weak bladder from having children, or because you were blessed – there is a way to keep from “leaking” while you are in the gym. I know that when I dead-lift or squat, I feel that urge and sometimes “it” (the leaking) happens… regardless of how many “exercises” (you know which ones.) it still happens. U by Kotex makes a small liner (specifically for fitness) to combat this, which has come in handy many times for me. Remembering to put them in my…

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WW10

Monday – 30 min cardio Chest Wall push up – 10 x 5 https://www.livestrong.com/article/6139-need-wall-push-ups/ Standard push up – 6 x 5 incline chest press – 5 x 5 Dumbbell flies – 5 x 5 Tuesday – 30 min cardio Legs Sumo squat – 25 x 3 Squat jumps – 15 x 3 – https://www.youtube.com/watch?v=CVaEhXotL7M Lunges – 12 x 3 Leg extension – 15 x 3 Calf raise – 20 x 3 Wednesday – rest Thursday – 30 min cardio Back Bent over dumbbell row 15 x 4 Smith machine row – 15 x 4 Lat pull down – 15 x 4…

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Bariatric surgery… is it worth it?

Bariatric surgery has done a lot of good for people who have decided to take that step. Bariatric Surgery is a variety of procedures aimed at weight loss, procedures change the size of the stomach therefore achieving the weight loss desired. Different procedures include: gastric band, sleeve, and gastric bypass. Procedures can be grouped in three main categories: blocking, restricting, and mixed. Although gastric surgeries have done a lot of good for those who need it, it also has some negative side effects: vitamin deficiencies, development of gallstones,  irreversible renal failure, other kidney injuries, and linked to seizures.   Personally, I know someone…

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Thanksgiving, Food, and all the Alcohol

So… remember the time when you said you were going to take it easy for Thanksgiving? Don’t forget that. There is nothing more exciting than getting a whole gym to yourself at 11a on Thanksgiving, why? Because no one else wants to go. It’s true though. I mean, it could be that everyone else is cooking… I am not that great at it so I do other things. But it really is cool to go and not have to fight over machines or wait for some guy to finish his text sets. If you are cooking for family and want…

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Making it through the holidays…

So here’s a touchy subject for a few, one of them being me. Not so much fitness related, but making your mind stronger… yes. For the few who are displaced from family, this time of year can be challenging for many reasons. For myself, making it through without feeling sad or trying to treat the sadness through large amounts of alcohol and pastries is challenging in itself… mostly because I love pastries. Coping with these feelings should be the main priority before anything else, if you don’t work through them it will never get better. I no longer feel that…

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WW9

Back – 25x25x25x25 Banded bent over rows – https://www.youtube.com/watch?v=cDwxDv2DlJo Reverse fly’s – https://www.youtube.com/watch?v=WCvRMULhUVU Assisted pull up (wide grip) – https://www.bodybuilding.com/exercises/machine-assisted-pull-up Smith bent over row – https://www.bodybuilding.com/exercises/smith-machine-bent-over-row Smith stiff-legged deadlift – https://www.bodybuilding.com/exercises/smith-machine-stiff-legged-deadlift Arms 20x20x20x20 Hammer curl Preacher curl Isolated curl Tricep pull down Tricep extension Overhead extension Legs 25x25x25x25 Vertical leg press Leg extension Step ups Lunges 4 sets 15 each leg Pause squat – https://www.bodybuilding.com/fun/mdlabs14.htm Chest 25x25x25x25 Dumbbell flies Dumbbell bench press Incline dumbbell bench press Push ups Standing press Core Plank  5 sets, 45 seconds on. 15 off. Mountain climbers 25x25x25    

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I don’t have time.

I mean… It’s a good excuse…..for people who don’t want to commit. I am the queen of not having time. So I make time. Let’s look at my schedule… and after you read below, combine all of that with being a mother, girlfriend, fulltime student. Wake up: 3:45a Fix a shake upon wake up 5:10a leave for work 5:45a arrive work 5:50a eat meal 1 8:30a – 9a fix a snack (4 hard boiled egg whites, some almonds, and beets (because I like them.) 12pm eat meat 3 3p fix a shake preworkout Drive across town to meet my trainer…

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