Blogging Sucks (Sometimes)

I recently published my 200th blog post. Which hey, is an AMAZING achievement for me! I never would have thought that I would be where I am now when I first started this blog.

Speaking of which... I looked back to my first post, and realized it was just over a week and TWO YEARS ago that I began writing on Clean Eating Teen.

Two. Years. 200 posts.

I don't want to sound like little miss perfect or "oh, pity me!" but lets be real. As of right now, I hardly have 150 comments TOTAL for all my posts. Most of the blogs I read easily get that many on ONE post. I'm lucky to maybe get a hundred or so views per post. I don't even have a thousand Facebook likes, despite my effort.

So... what gives? Why am I spending so much time and effort writing to an empty audience? I want to help people, inspire and enlighten others. I feel like I am working towards no real goal sometimes.

But on the other end, I really do enjoy writing. Up until I became interested in health, I actually wanted to be an author. Blogging allows me to get the best of both worlds: I still get to write, but I also am immersed in the fitness and health world.

I also like the fact that blogging sets me apart from the crowd. How many people can tell others, "Hey, you should check out my blog!" Not many.

I guess I just get frustrated. It would be a dream to have a highly popular blog or YouTube channel (just like Linda wants!) But how realistic is this? Can it be done? Successful people say they got where they did through hard work and never giving up. Well... it's been two years. 200 posts. This is an everyday activity for me, and I share it publicly. Why does it seem as if little progress is being made?

Just some thoughts. Please don't look badly upon me or be offended by any of this.

Do you get frustrated by blogging, or any other dream you
pursue?

Natalie

Take A Freaking Break *200th Post!*

WOW GUYS. Remember when I posted my 100th post? Well. This marks my 200th post! So exciting. 

Seriously. Take a break... from your workout routine.

In line with my past few posts of eating disorders, just taking a break from a rigid workout schedule seemed like a bizarre idea only a year ago.

Sick, sore, tired, busy? Nope. "Hit the gym or else you are a failure." This use to be my mindset.

My view on the idea of rest days has changed dramatically recently. I remember reading a post from Tara at Sweat Like A Pig (a fellow lifter! Heck yeah!) about rest days, and only now do I fully understand why they are so important.

• Your muscles need time to recover. When you work out your muscles through either resistance training or cardio, tissue is naturally broken down and needs time to repair in order to become stronger (and bigger, if you are looking for hypertrophy.) Working out also depletes glycogen stores (basically your muscle's energy stores) which need adequate time- and nutrition- in order to replenish their selves.
• Working out puts your body under stress. While you do produce those "feel good" hormones during exercise, stress hormones are also released (this is one of the reasons long, steady state cardio can be very taxing on the adrenal glands and your body in general.) Taking a rest day can aid in lessening the strain put on your body during working out. Here is a great bit from an article on overtraining***:

"The body has an intricate system of checks and balances in place to help manage stress. The adrenal glands selectively prepare the muscles for physical activity. Thyroxine is secreted by the thyroid gland, which increases the rate at which cells burn glucose for energy. Growth hormone is produced by the pituitary gland and plays an essential role in the elevation of blood glucose. Insulin, secreted by the pancreas, is concerned with glucose metabolism."

• You need to remain somewhat sane. Working out every. single. day can not only be taxing on the body, but also on the mind. Usually a day off is all I need to become motivated again to workout.

***A note about OVERTRAINING...I don't really think there is such a thing. Krissy Cagney put it perfectly... there is such a thing as UNDER eating, and UNDER recovering. Not overtraining!

So, when should I take rests, and how long should they be?

Take at least one full rest day a week. You can do light activity like walking, stretching, yoga, or work a small muscle like abs. This is what I do.

Rest when you FEEL the need to, not simply because it is programmed into your routine. If you are feeling great and energetic on a "rest" day, go for it and workout! Use the rest day when you are super sore, tired, or busy.

That being said... you could also utilize the rest day (or days, if needed) into your schedule so you can work in things like vacations and parties.

You should not train the same muscle group within 24-48 hours. Instead, program your workouts so that you work different muscle groups on different days. Right now, my routine looks like this: Upper body, Lower Body, Cardio, repeat. Rest day when needed.

Overall, rest days are essential to a healthy body AND mind.

Do you take rest days?

Natalie

*Cohost* LIP Linkup #4

I am so honored to be co hosting the LIP Linkup for the month of August! Thank you Linda for the opportunity :)

From Linda's blog:

What is “Life In Pictures”?

Take as many pictures as you want throughout the week or day to recount the things you did avoiding as much text as possible. Your job is to guess what happened!

 

 

 

 

 

 

Fall Out Boy concert was very wet.

 

 

Jonnie Candito liked my video. Not upset.

 

Rangers game

 

 

 

An InLinkz Link-up

My Battle With Eating Disorders

This is a lengthy post. I mentioned in my previous post about not counting calories that I would write a detailed story on my eating disorder... here it is.
Feel free to skip this post if you find it triggering, boring, or just not something you're interested in.

Looking back, it is difficult to piece together the parts of this story. Half of me feels this is because the story is so complex- yet maybe it is because I have suppressed these thoughts and emotions. In any case, I will try my best to detail the tale in chronological order.

I was not health conscious growing up. School lunches were sandwiches, packaged chips and cakes. My favorite thing that I looked forward to was getting to buy my lunch on Fridays and get a popular school dessert- two cookies with a giant icing blob in between.


Me in 6th grade vs. me a few months ago, when I first started lifting. 

I admit, I ate better than most. My parents did not rely on frozen meals and we didnt eat out often. I did not obsess over sweets and soda wasn't a big deal (that is, until 4th or 5th grade came around and my mother and I discovered Sonic happy hour. Enter a daily 44oz coke and an extra 10lbs.)

While I never felt "fat", I remember being 9 or 10 and always "checking" myself in the mirror at school, looking at my side view and not liking my reflection. It wasn't until 6th-7th grade that I decided to take action and control my weight.

I began to use workouts from YouTube and magazines a few times a week. Exercise made me feel great and accomplished! No one in my family is very athletic, so my parents were doubtful I would stay with it. However, after they saw my commitment, they were very proud.

I read so many magazines with vague (and false) information regarding food and weight loss. Calories slowly became something I was aware of, and I very loosely watched what I ate.

Now here is when things become fuzzy. I remember stepping on the scale for fun, and seeing I had lost 12lbs. I think it was shortly after that when I really became passionate to lose weight.

At this time, my parents had yet to divorce. I was still in my own house, and already cut out red meat in 4th grade due to my sensitive stomach. I started to monitor what I ate, buying stupid "100 calorie packs" and special cereals. I worked out way too much and probably didn't eat enough, and my period had stopped.




Camping NOW vs THEN. I have curves people!! Get over it. The bottom picture was from a post I wrote last summer. Way too thin.

Things got really bad for me with my eating disorder once my mom left my dad (we went with her) and we were living with my aunt and cousins for nearly 6 months. My wonderful, tall, lean, beautiful cousin- whom gets compliments on her tiny waist, height, great curves and bright eyes EVERYWHERE she goes- was with me 24/7. I LOVE my cousin. But I also was (and still am) jealous of her great genetics. It was so hard for me to A) Already be under stress from my parents situation B) Have tons of school work and C) Be around someone who was taller, leaner, and (I thought) prettier than me although she didnt workout or care what she ate.

(DISCLAIMER: My eating disorder was NOT caused by my cousin, my parents or their divorce. It was my own, personal issues.)

This time was filled with lots of fake food, accompanied with exercise as compensation for eating. Not to mention binging on things like Nutella, cereal and birthday cake. My relationship with food was ruined. I associated food with being ugly, stressed and depressed.

After moving back into my house, I educated myself on the topic of "clean eating." I significantly improved the quality of my diet, but my broken relationship with food prevented me from really understanding the "clean" concept. Soon, I developed orthorexia. Divorce stress, school difficulties and personal insecurities- all paired with a very restrictive eating pattern- caused my weight (and health) to plummet.


Me at near my lowest weight. Smiling on the outside, dying on the inside. 

Going into my freshman year of highschool, I was nearly 90lbs (keep in mind I am 5' 5.5") My period was long gone, and had been for around 2.5 years. My hair was falling out, I wore two jackets because I was FREEZING all the time, I had zero energy and I was always moody.

I had been going to the doctor at least once a month, getting blood tests and asking why I was having awful stomach pains. My doctor finally told me she was sending me to the hospital... she was tired of seeing my weight drop with each checkup. I begged for one last chance to gain weight, and I also agreed to go to therapy.

My mother knew I wanted to do this the natural way, so she let me purchase a Hemp protein powder (I used the one from Manitoba Harvest... thanks guys, you kinda saved my life!) I made smoothies with them twice a day, and focused on eating more in general and getting over my "food fears" (oils, salt, sugar, ext) This was SO hard. I remember days that I would break down and cry because I did not want to eat. Some days, I would skip lunch at school and not tell anyone.


Me now. I feel SO much happier and healthier. 

Therapy, although humiliating at first, was the best decision I have ever made. I refused to take medication and my therapist completely supported that. She was so calm, understanding and really helped me see the subliminal and underlying causes of my food fears, body hatred, and my thoughts in general. I saw her for a year, and decided to stop going once I felt I had learned enough to help myself. I honestly don't think I would have ever "recovered"-I use that term loosely- without therapy.

During this time, I educated myself on REAL food and nutrition. I realized that most magazines, TV shows, books and conventional wisdom was completely false. I am still learning, but what I know now is far more accurate than what I knew two years ago.

Through SO much pain, trial and error and hardship, I feel better now than I have in a very long time. I recently stopped counting calories and my entire outlook on eating has shifted. I dont feel the urge to overeat nearly as often, and I experience much less "food guilt." I eat wholesome food. I eat when I am hungry, and if I crave something I am not afraid to have it.

Thank the lord for powerlifting. It has given me a new purpose.

Another factor that has greatly aided in my recovery is lifting weights. For quite a while I was a boney size 00, NOT due to genetics but from an eating disorder. Naturally, my body has always been a slender yet womanly shape just like my mother and grandmother.

In December I paid for my first gym membership and now have taken up powerlifting. My body changed quickly. Seriously, if you look at images from January to February, there is a difference! It has been difficult having to buy all new clothes and visually seeing myself as "bigger." But in truth, I have never felt or looked better.

Now I have muscle. I feel strong for the first time ever! Lifting weights has set me apart from the crowd in a wonderful, fullfilling way. I proudly broke up with the scale AND calories months ago, and now I focus on the weight on the barbell.

I dont want to say I am recovered, because I am not sure if that is possible. Dealing with my food issues and body dyspmorphia is a daily task. I do know that each day I can tell myself to STOP the disordered thoughts, is a success. I am not perfect, but I try my best and that is what counts.


Source

In the words of Brittany Dawn, I am an ED Solider.

Now I want to be a sponge and absorb factual information on wholesome, holistic nutrition as well as weight lifting. I want to educate others on how to properly eat and train-or, tell them how they SHOULDN'T do so- so that they won't have to learn the hard way like I did.

I will be pushed down. Sometimes I will be my own worst enemy. But I know that at the end of the tunnel, there is a bright light and a successful future that I will attain.

So that is my story. If anyone would like me to add detail to a specific area or has any questions, please tell me. I am not ashamed of my past.

Also, PLEASE feel free to message me if you or anyone you know is struggling with food or body issues.

Natalie

You Need to Fail

Source

Long story short: I failed my driving test. Whoops. Apparently, I like to run over people on my left turns...

I was so upset after I left the DPS last week. Not only did I feel stupid, I was so embarrassed and it really made me feel like a baby. I already told my friends I would be driving! All I could think was, "How can I fail DRIVING? I'm such a child. My mom can't drive me around forever! I want a job. I want to see my friends, travel to and from school, pick up things from the store, ext..."

But after I calmed down, I realized that failing this test was not the end of the world. Okay, things have been made very inconvenient now that I have to wait to drive. But what did I learn?

I'm not perfect. I make mistakes. I have learned from these mistakes, and next time will do better.

My driving test is only one example out of many. Because this idea of failure as a good thing should be applied to all areas of life, your training especially.

I can not tell you how many attempts I have missed a lift. Or all the times I could hardly rep half of what I did a few days ago, just because I felt off.


I am not perfect, but I have grown stronger (physically, and mentally) through lots and lots of epic FAILS.

It is okay to not be able to give 100% effort in all your workouts, every single session, for the rest of your life. What people often forget is that this lifestyle of fitness that we chose is exactly that- a LIFESTYLE. Are you in a good mood EVERY day? Do your clothes fit right EVERY day, is your hair always looking good, do you never get stuck in traffic, do you always get along with your spouse?

Of course not! So why do so many of us expect that out of our gym life? What is important is not the few times you fail per say, but the fact that you succeed (or at least give it your all) MOST of the time.

It is perfectly fine to fail. In fact, it is even healthy... not getting what we want sometimes brings us back down to earth to enjoy a big slice of humble pie.

Stay motivated. Stay sane. And yes... fail a few times.

Have you ever failed, in training or otherwise?

Natalie

Why I Stopped Counting Calories

I've always been a perfectionist. I still am. For the most part, I think it is a good thing. It motivates me to work hard and usually, succeed at my goals.

But other times, being a perfectionist is a curse. That is what I want to talk about today... how my never ending battle to become fault-less easily turned into something that damaged me both mentally and physically.

I started to count calories around age 11. Looking back on this, it sounds so depressing. An 11 year old shouldn't be worried about calories, she should be focused on school, friends, and having fun.

Around this time, I also started to work out. I found simple workout videos on YouTube and did a few each week. I lost weight, and was so proud.

Now, I don't think counting calories is necessarily a bad thing. If someone is very over weight or has a specific goal, counting and tracking food intake can be very useful and sometimes even mandatory. However, I was doing this task in a very wrong way.

1) I ate processed, fake food. Special K, Yoplait, and 100 calorie packs were my friends. I cared only about calories, not food quality.

2) I restricted way too much. Counting became obsessive, and soon I was eating below 1000 calories.

3) I thought I could "reverse" eating with working out. Ate an extra bowl of cereal? Time to walk on the treadmill for an hour.

4) In relation to the above, I would over eat "bad" foods (like cake, cookies, candy) as a reward, or because I felt so restricted and let wanted to let myself "loosen up."

This was a bad phase in my life. My parents were divorcing, I was not living in my own home, and school was becoming very difficult for me. I used food as my only means of control in this hectic time.

About two years ago, I was at my lowest weight ever. I might make a different post addressing this area in my life, because so much happened then. I was dangerously sick with an eating disorder. However, I will not go into great detail in this post.


Powerlifting saved my life, seriously. This was last year when I first dipped my toes in the world of weight lifting. Still very underweight.

With much struggle, I gained back a healthy portion of weight. Along with outside support, I found it easier to gain weight through heavy lifting/ powerlifting. Eventually I stopped weighing myself all together (I have not been on the scale for months.)

About three weeks after I posted that I was going to start counting macros, I quit counting calories entirely. One day at lunch, I felt weighed down by the fact I was going to have to track what I just ate. I looked at my mother sitting across from me, and simply said, "I'm done."

I have never felt so free. No longer am I bound to a railroad track by the ropes of food restriction- because, honestly, counting calories/macros is exactly that. A form of restriction. (This is just my opinion. If you have a different one, feel free to share, but don't bash me just for thinking differently than you might.)

As I mentioned before, I developed a very bad relationship with eating. Hunger cues were (and still are) all over the place, and the horrible cycle of "restrict/binge" happened a lot. Since I have stopped counting calories entirely, I have improved in the area DRASTICALLY. If I want something sweet, for instance, I will make a batch of healthy, gluten free cookies and have one or two and be done. I never could have done that just a year ago.


My best friend Abby and I, enjoying some fresh cookies before I left to return home to Texas. I act and look so much happier now that I don't count calories!

So, why did I stop counting calories?

To reshape my relationship with food.

To stop over eating.

To stop hating my body or feeling guilty for eating.

For freedom.

Do you count calories? Why or why not?

Natalie

Food Bullying Needs To STOP

 

BULLYING.

It's a word we all know, an action that most of us have probably endured (or even caused.)

But what about when bullying goes beyond the playground? When it is more than pushing or shoving, calling someone fat or ugly, or talking about people behind their back?

What happens when you go to a party and people laugh at you for not eating something?

Or when your friends and family tease you because you are passionate about supporting organic farming, and a healthy environment?

How about if someone forces you to hold or be around food you don't eat, just to poke fun at you?

FOOD BULLYING comes in many shapes, but it all boils down to this:

We feel BAD for eating foods that make us feel and look GOOD.


My best friend Abby, who is also a clean eating foodie, and I drinking some yummy tea when I visited her. We are proud to be different than others our age, or otherwise.

Especially being a teenage girl, I get picked on all the time for not chowing down on store bought pizza and ice cream and candy.

It's become easier to handle these people because now I know how to approach the situation when it happens.

No longer am I ashamed to eat healthy, or in a way that makes me feel good about myself and the healthy environment I am supporting.

Have you ever experienced "food bullying?"

Natalie NGYY

LIP Linkup 2

Check out previous LIP linkups here:
1

From Linda's blog:

What is “Life In Pictures”?

Take as many pictures as you want throughout the week or day to recount the things you did avoiding as much text as possible. Your job is to guess what happened!

 

 

 

 

Before and after...







Head to Linda's blog and join the fun!!

Natalie

My Life Lately: More Iron, Less Yoga, and NEW PANTS!

I haven't updated you guys on my general life in a while. I figured it was time!

Where to even start? 2014 has already brought a ton of changes, mostly for the better.

• To start things off, I am so happy to have become best friends with Abby from Yes To Yummy over the past year. I just returned home from an AMAZING trip with her! Besides the fact that she is a constant motivation for me to be creative in the kitchen, she is one of the most caring, loving, giving, and intelligent people I have ever met. I am blessed beyond belief to have her in my life. How awesome would it be if we could go to college together in the future!

• A while back I posted about starting to count macros. Well... let's just say that's out the window now. Not that I think it couldn't have worked. But I tried it for about three weeks, and while I found it new and interesting, I also became enlightened. I have been counting calories for years. I am only 16! This... I'm sorry, but it is NO WAY to live.

I train hard. And honestly, I have little desire to ever eat something that I would consider processed, fake, or filled with man-made who knows what. So as long as I am eating healthy and pushing myself in the gym, why on earth do I need to count calories (at least at this time in my life)? I want to focus again on eating mindfully, and hopefully that will provide my mind and body with peace.


This was taken back in December! 

• This past year especially, I have cut way back on yoga. I almost say this with regret, because I love yoga and still hope to be able to teach one day. But right now, my heart is in weight lifting. 

I have never been so thrilled to go to sleep, knowing that when I wake up I have an hour to myself... I have never been a competitive person with others, and power lifting/weight training is ALL about personal competition (which I love!) 

I am proud to be able to SHAPE MY BODY the way I have always wanted it to look. It's a mental game for sure, but it is worth every tear and drop of sweat shed. Some teenage girls want makeup and boys...all I want is lifting gloves and a barbell across my back. It's fun to be the only girl in the weight room at times!

 

HUGE thanks to the girls Carrie, Tara, and Staci for motivating me to lift heavy, eat more, and not be afraid of "getting bulky:" (because thats not gonna happen!!) I may not know you personally, but following your blog posts and advice make me feel as if your a friend. I really hope this doesn't make me sound like a giant creeper. 

 

You've probably noticed my increase in lifting if you've been reading my Week of Workouts posts. I have for sure seen improvement since starting this past December when I got a gym membership. I plan to keep you guys updated with any other achievements I make fitness wise. 

 

• Speaking of weight training... I now have grown a butt. Six months of squats, deadlifts, and other heavy work has given me a behind that I never have had! Lol. 

In celebration of my new butt, I have cleaned out my closet and gotten new pants... actually, new clothes!

Okay, well, maybe I was *forced* to do this because none of my clothes fit correctly anymore...

• I am still working on healing my gut, but am more lenient. I think this (getting rid of food stress) has helped ALOT. 

I recently read a post on Marks Daily Apple that made a ton of sense. It talked about a study that was done that proved people's bodies will react differently to food according to how they think about the food. It makes sense! If I THINK my body will feel bad eating something, it probably will.

I still sprout my beans and such, but I am in cooperating more non sprouted beans and have had no nasty reactions. I also eat quality Greek yogurt a occasionally with (USUALLY) no awful side effects.

• I get to DRIVE legally soon! Lol. I get my drivers license in a month!! 

What have you been up to lately?

Natalie 

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.

WOW Linkup 5/14/14

 

 

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

Is Cardio Really That Bad? I adore Tara and this is such a truthful and insightful post!

This new banana bread recipe from Elise looks SUPER simple and great.

HEALTHY DONUTS? I always adore Gigi and her humor!

I love watching these videos! And Michael Kory is never disappointing. 

Don't forget to link up with us!

An InLinkz Link-up

My Week of Workouts #18

Check out last weeks workouts here.

Monday
Back day! Switched things up a bit.

54321 Deadlifts, 6 rounds 110#, 2x2 115#, 2x1 135#

T bar row, 2x10-12 70#, 2x6-7 75#, 2x4 80#, 2x2 85#, 2xAMRAP 70#

Single arm row 25# 2x8 ES
single arm cable pulse 15# xx4 ES

Seated straight arm lat pulldown 15# 3x12
Lat pull down 3x10 30#

Cable pullback 2xdropset max 60#



Tuesday
I wasn't feeling sore until this morning, so I decided some yoga was in order.

Wednesday

Similar to last week... I did a total of SIX circuits.

I basically put together 3-4 moves of a leg-focused exercise, and did 10 reps of the move. I moved through each circuit 3 times.

Thursday

Battle ropes and CHEST today!

DB press: 1x2 (failed on 2) 30#, 4x6 25# each DB

Single arm incline press ES: 4x 6-8 ES 20#
Single arm middle cable fly ES: 4x 15 5#
Incline pushup: 4x 10

Friday
LEGS LEGS LEGS

54321 squat: 4 rounds with 75#
85# 3x3

Front squats: 3x3 65#

65# squat holds 3x10, 55#3x10

BSS: 2X10 ES 50# total
TRX single leg squat ES: 2x10
single leg cable kickback: 3x10 15#

Single Leg Deadlift: 3x10-12 25#
Single leg lunge and kick: 3x10-12 25#
single leg cable: 3x10 15#

Leg Ext dropset max 160#



Saturday
I did 30 minutes of HIIT with burpee variations and other plyometric movements... Then I headed to Canton (basically a GIANT garage sale here in TX).

Sunday

Yes for SHOULDERS! Hit a new PR pushpress!!

Pushpress barbell: 60# 2x1, 55# 3x2-3, 50# 3x4-6, 45#3x8-10

KB high pull: 3x10 30#
Single arm snatch ES: 3x10 #15-18
DB burnout 10 ES 10# DBS

barell pushpress: 3x7-10 45#
frontal raise burnout 10 ES 10# DBS
leaning side raise 15# 3x12 ES

Facepulls: 3x10 35-30
Fly: 3x12 12# DBS


What did you do to stay active this week?

Natalie