*CoHost* WOW Linkup 8/20/14

 

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

 

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohostess:
Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

 

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

Videos and Posts I'm Loving



 

Tim always has something interesting to say. Plus its fun to see what other fitness enthusiasts eat.

LOVE THIS. To ANYONE who has told a women, "Don't get too muscular!"

Gluten free and vegan POPTARTS. Yes, you read that correctly.

Love you Linda! I totally think you will reach stardom as a Youtuber.

An InLinkz Link-up

Week of Workouts #27

Check out last week's workouts here.



Monday
30 minute battle ropes!

Tuesday

AM: 16 minute tabata

PM:
Bench: warm up, 70x3

DB row: 30x8,6,6

DB shoulder press: 20sx8,6,6
Single arm chest cable fly: 3x10 10#

T bar row: 75x12, 80x8 82.5x6,6?
Pushups incline: same reps

DB chest press: 25sx3x8
single arm db shoulder press: 3x8 ES 15#

Back rows, hang clean, push press: 65x3 rounds

Wednesday
Back squat: warm up, 110x3-4x2
Deadlift: warmup, 135x4-5x3
Front squat: 45x5, 65x4x3

BSL: 10 ES 60# totalx2

Back lunge, single leg deadlift, side lunge: 2x6 ES 30#

Thursday
I recently tried a tabata style HIIT, and loved it! I did two 16 minute sessions today, one before school and one after. I also did bicep and triceps work and abs.

Friday
AM: 30 minutes yoga

My gal pal Staci was at the gym this afternoon, so we chatted and she showed me a few new movements to add in for future workouts. So sore!

Bench press burnout: AMRAP decreasing weight, 65# down to the bar, wide grip bar AMRAP x2 rounds

10 minute TABATA style:
Attach rope to pully. 35# pull back one arm at a time, release one arm at a time.

Facepulls: 35#x3x10
DB shoulder pess 15# and 20#x 3 rounds

Single arm DB press: 25# dbsx8x2-3
Single arm DB shoulder press: 15#x8x2-3

Single arm
Barbell row: 65-70#x10,10,8,6x4-5?

Saturday
Back squat: 45x5, 65x4, 85x4 90x4 95x3x4
Deadlift: (messy reps!): warmup, 160x2-3, 160x2-3
Front squat: 45x5 65x3x4

I was. so. dead.

Single leg squat with TRX: 2x5 ES

Abs

Sunday
AM: 16 minute Tabata

PM: Light yoga 

How have you worked out this week?

Natalie NGYY

Week of Workouts #26

Check out two weeks ago workouts here.

Monday
Back squat: 45x5, 65x4 85x4 95x4 100x3 105x2x2 110x4x2
Deadlift (pause): warmup, 105x8
Front squat: 45x5 65x2 85x2 95x1 75x3x3-4?

Back lunge to kickback ES:30#x8x3
Single leg deadlift ES:30#x8x3

Single leg ext: 45x8ESx3

Tuesday
Morning yoga

PM 30 minutes of some HIIT.

Wednesday
DB shoulder press: 15# DBS 2x12 17.5#DBS 1x10 20# 1x8
Single arm chest fly 10# 4x10

Bench press: 45x5 55x3 60x3 65x3
DB row: 25# 2x10 30#x8x6

T bar row: 75x12 80x12,10,8

Single arm DB chest press:25#x4x6
Single arm DB shoulder press: 15#x4x6


Tuesday
Back squat: 45x5 65x3 85x3 95x3 100x3 105x3 110x3
Deadlift pause: 95x3 105x2x6
Front squat: 45x5 65x4 70x5x3

BSL: 60# total 2x8ES

30#:
Lunge with kick back: 2x6
Single leg deadlift:2x6
Single leg side lunge:2x6

30 minutes very slow treadmill walk, mixed inclines. This was a freaking joke for me to be seen doing, so anyone in the gym should have given me a round of applause. Or just consider themselves as lucky as someone who saw a unicorn. I just needed some time to listen to music and get my mind off things.

6 minute ab work

Friday
30 minute battle ropes work
1 hour focus on form for Over Head Squats and Hang Cleans!

Saturday

Bench Press: 45x5, 55x3 60x4 65x3,3
DB row: 2x10x25# 8,6x30#

Shoulder press DB: 15#dbsx2x12 17.5#dbsx10 20#dbsx8
Single arm chest cable fly: 2x10esx10# 2x5esx15#

T bar row: 2x12x75#,77.5# 10,8x80#

DB press: 25#dbsx3x5
Hang cleans: 3x5x45#

Hang clean: 50-55#, various reps.

Sunday
Back squat: 45x5 65x5 85x3 95x3 100x3 105x2 110x3,3
Deadlift: 95x3 115x3 135x2 145x2 155x3,2
Front squat: 45x5 65x4 70x5x3

BSL: 60# total 2x10 ES

Lunge to kick back+single leg deadlift+slideing lunge: 2x6each,ES 30#

How did you workout this week?

Natalie

*CoHostess* WOW Linkup 7/23/14

 

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohostess:
Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

   
Posts I'm Loving

I am all for Meatless Monday! Check out this yummy looking Curry Vegetable Brown Rice Buddha Bowl!

HEALTHY, gluten free Fried Calamari!

I was on a swim team for three years so this swim workout hits home!

AWESOME free fitness apps to try out.

An InLinkz Link-up

Week of Workouts #25

Check out last weeks workouts here.

Monday
Bench: 4x4x55#
DB row: 10x2x25# 8x30# 6x2x30#

SS DB shoulder press: 10x15#, 8x20#, 6x2x20#
Single arm chest cable fly ES: 4xsame reps as abovex10#

T bar row: 10x75, 2x8x80 4x6x85

SS Single arm incline DB press:3x8x20
Facepulls: 3x8x35

Finsher:
1 round 54321 DB shoulder press 20# DBS
3x10 ES 20# DB row
3x10 DB floor chest press 20# DBS

Tuesday
Restarting Jonnie Candito's 6 Week Powerlifting Program!

Squat: 45x5, 65x5 85x4 90x4x6
Deadlift: 95x5 115x2x5 130x2x6

Front squat: 45x5, 65x3, 85x2x1, 70x5x3
BSL: 3x8 ES total 60#

Back lunge to kick: 2x8ES 30#
Single leg ext: 2x6ES 40#
Side lunge: 2x8ES 25#

Wednesday
Today I met with a trainer at my gym and worked on form for my powerlifting. It helped a lot.

I also did some sprints in the AM.

Thursday
Bench: 2x10 45# 8,6x55
DB row: 25x10,10 30x,6

DB shoulder press: 15sx12,12 17.5sx10, 20sx8
Single arm chest fly:8x4 10#

T bar row: 75x12,12 77.5x10 80x8

Push press: 45x3x5

Facepull: 35x8x3
Single arm DB chest press:20x8x3

Friday
I loved some battle ropes today, and some biceps and triceps work!

Saturday
Squat:
45x5,65x5,85x4, 90x10, 95x5x3
Pause deadlift:100x8x3
Front squat: 45x5, 65x2x4, 70x2x3, 75x2x2

BSL: 60# total 3x10 ES

Single leg ext: 40x2x8 ES

Sunday
I need to start going back to church, so I went today. I woke up early and got in a workout.

Bench: 2x10 45# 8,6x55

DB row: 25x10,10 30x,6
Single arm chest fly cable: 4x8 10#

DB shoulder press: 15sx12,12 17.5sx10, 20sx8
SS incline pushup 4xsame rep

T bar row: 75x12,12 77.5x10 80x8

3 rounds:
6 face pulls 40#
6 single arm db press ES 20#
6 shoulder press ES 15#

How did you workout this week?

Natalie NGYY

WOW LInkup 7/9/14

 

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohost:

Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

 

Videos and Posts Im Loving

Seriously, Jonnie is always great. I love his take on how to handle a bad workout.

I dig videos like this from Matty Fusaro... it shows clips from their regular life! Watch his brother pull three plates (even though he's never deadlifted in his life. Yeah, I cried too.)

I participated in the first ever Life In Pictures Linkup this week! Check out more about it here!

Wow! Look at all the different workouts Heather checked out at Fitbloggin!

My best gal Abby from Yes To Yummy has worked her magic yet again. Gluten Free and Vegan Cannelloni!

Don't forget to link up with us!

An InLinkz Link-up

WOW Linkup 6/25/14

Hostess: 

Diatta Harris

Femme Fitale Fit Club

Blog:  http://femmefitalefitclub.com

Facebook:  http://facebook.com/femmefitalefitness

Twitter:  http://twitter.com/dstprl

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Cohost:
Jenn

http://comebackmomma.com

http://facebook.com/comebackmomma

http://twitter.com/comebackmomma

http://instagram.com/comebackmomma

Sheila Simmons

The Frugal Exerciser

Blog:  http://thefrugalexerciser.blogspot.com

Facebook:  https://www.facebook.com/TheFrugalExerciser

Twitter:  https://twitter.com/Laurend1985

Amanda

Google+:  https://plus.google.com/u/0/+AmandaH_EatHardWorkHard Twitter:  http://twitter.com/eathardworkhard Instagram:  http://instagram.com/eathard_workhard

 


Last week I did not have any links to posts or videos because I was heading to catch a flight to visit my best friend Abby! A blog post will come soon.

Posts and Videos Im Loving

THIS video, an AWESOME collaboration with some of my favorite fitness Youtubers, including Nick Wright, Bob from Olympus Iron, Matty Fusaro, and more.

10 Mistakes Women Make With Diets... this ain't some magazine article! Nope, none of that broscience, typical bologna. Love this one.  

Why It's Important to buy organic, non GMO tofu. So true! I am a HUGE advocate for sustainable, organic farming.

I always love seeing everything Elise has on her menu!


Don't forget to link up with us!!

An InLinkz Link-up

Get Fit OUTSIDE This Summer

As you know from my recent Week Of Workouts, I have begun to take some of my workouts outside now that the warmer weather is here!

 

 

I think that it is so important to change up your routine every once in a while to keep yourself motivated and to make things interesting.

 

Usually I work out in the gym (or at home), almost always alone. The past week when my friend John invited me for sprints and other hellish cardio outside at a football field, I was so excited!

 

Seriously... just the smallest changes to your exercise schedule can make a HUGE difference. Besides the fact that your body becomes used to the same routine, switching things up is the only way to stay sane and to stay consistent with a fitness lifestyle.

 

Now that summer is rolling in for my American readers... it is the perfect time to get active outside! Go for some sprints at the track, walk your dog around the neighborhood, or meet up with some friends to swim!

 

Today I have a special guest post from DogVacay, bringing you a great workout idea for this summer.

 

Try out the workout and let me know in comments what you thought!

How do you stay fit in summer?

Natlalie

FitCon 2014

A few weekends ago, Saturday was FANTASTIC. Not only did I get to go to the Scarborough Renaissance festival, but I started my day out by going to FitCon 2014 in Waxahachie! 

I actually found out about the event just two days before, by watching this video by Nick Wright.

I truly am blessed that I got to go. I met some of the most humble and intelligent people in the fitness industry (specifically YouTube, lol).

So here is a quick recap with pictures of how things went!

Nick Wright and his girlfriend were the first people I got to meet. They came in from Long Island and I'm so happy to have met them! Both are super friendly. I felt so tiny next to Nick... look at those arms!!



Bob from OlympusIron was very nice and full of energy. He also captured a quick video of us so maybe it will be uploaded to his page if he reviews FitCon.




Of course, Quest Bars had a booth out there and they were snapping pictures of people with their product. The ingredients list isn't exactly my favorite, but compared to other bars out there, these guys win.



Standing in line (yes, a LINE!) to meet I found myself behind Joe from Health4Thought. I talked to him for abit and got to snap a picture.




After waiting a few minutes, I got to meet Chris Jones from Physiques of Greatness!! I tried to be cool and take a flexing picture with him, but I think he kinda beat me. Super funny guy. He lives in Fort Worth so maybe Ill run into him again some time.




Blondie Builder and JPFitness... aka the cutest fitness couple on Youtube!!



The last guys I got to meet were all the way from the UK... The Terrible Twins! They are so, so sweet! If these guys came in from another country, who knows what is in store for next year.

I was dissapointed that I didn't get to meet Furious Pete or Jonnie Candito, but hopefully they will be out there next year!

Who are your favorite fitness icons or Youtubers?
Did you make it to FitCon or will you go next year?

Natalie

Candito Strength Program Week 1

Hey guys! As you know, I recently started Jonnie Candito's 6 Week Strength Program.

So far so good! Here is the video of my week one update.

My Week of Workouts (Skipped a Week) #20

Check out lat weeks workouts here.

Okay guys, so I actually skipped a week of tracking my workouts. Last week was a MESS in my life and I used my workouts as a time to get away from everything. I wasn't concerned about tracking, even though I did hit some new PRs.

Monday
Deadlift day yo.

TRX pull ups, 3x10

54321 deadlifts, 3 rounds 105# 2 rounds 110#
3x3-4 125#, 3x2 135#, 2x1 145#

Tbar row:
75# 2x10, 85# 2x5, 95# 2x3 (a bit too heavy), 2x3 90#

Barbell row:
6x6 65#

Single arm DB row: 1x5 30#, 1x8 25#

Tuesday
Power yoga!

Wednesday

20 min EMOM:
4-5 front squats 45#
4-5 KB swings 30#
4-5 KN jump squats 30#

hangclean to front squat to pushpress 45# x5
jump lunges x5

I finished up with plyometric leg day with some weighted step ups, single leg deadlifts and kettbell swings.

Thursday
I did 30 minutes of HIIT at home and some bicep and triceps

3 rounds each

tricep overhead 20# 8-10
tricep dips

bicep curls 20# drop to 10#

Friday
New PR on squats!!

Back squats: 3x10 75#, 3x10 85#, 2-3x6-8 95# 3x3 105#
Front squats: 5x5 65#

BSS: 2x10 ES 50# total DB
Cable kickback: 2x10 ES 25# ?

Single leg deadlift 2X10 ES 30#
Back lunge to kick 2x10 ES 30#

Leg ext: 3x10 105-110#

Saturday
Shoulders and Chest today!

Pushpress: 3x3 55#, 3x1-2 60#, 3x3 55#

DB chest press: 2x3 60# total , 4x6 50# total

3x10 ES Snatch 20#
3x10 KB highpull 30#

Single arm DB press ES 2x8-10 20#
Single arm cable pull ES 2x10 10#

Hangclean to pushress 2x3-5
pushups incline 3x10

Sunday

Some yoga and 30 minutes of Battle Ropes. Also some tricep (used rope ext this time... 25# and bicep work!)

What It Takes To Be PRETTY MUDDY

On a recent Week of Workouts, I posted a picture from my recent adventure at the Pretty Muddy Dallas Run!



I won the entry from a contest over at FitFul Focus. I couldn't have been happier when Nicole asked if I would like to do a guest post for her about my experience!



Head over to Nicole's blog to read the article!