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
Showing posts with label motivation. Show all posts
Showing posts with label motivation. Show all posts
Friday, August 22, 2014
Tuesday, August 19, 2014
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.
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
Sunday, August 10, 2014
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
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
Friday, August 8, 2014
You Need to Fail
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
Friday, July 25, 2014
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
Monday, May 12, 2014
My Week of Workouts #19
Check out last weeks workouts here.
Monday
Holy. Actual. Heck. I AM HURTING.
54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!!
Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#
Single arm row ES: 3x10
Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10
Tuesday
So. Sore. Power yoga time!!
Wednesday
WHY DID MONDAY MAKE ME SO STIFF AND SORE? Those deadlifts!!
Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:
Thursday
Battle Ropes and CHEST!
DB press: 2x1 30# DBS, 4x6 25# DBS
Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#
Friday
Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!
54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#
BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20
Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#
Leg ext: 3x10 100#, dropset max 160#
Saturday
I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)
Sunday
I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.
Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.
Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8
KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS
barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES
Facepulls: 3x10 35
Fly: 3x10 12# DBS
Monday
Holy. Actual. Heck. I AM HURTING.
54321 Deadlift: 6 rounds at 110#
2x1 115#, 2x1 130#, 1x1 140# !!!
Tbar row: 3x2-3 90#!! 3x2-4 85#, 3x3-4 80# 3x5-8 75#
Single arm row ES: 3x10
Lat pulldown: around 50#, 3x6
straight arm pulldown: went from 15#-25#, 3x8-10
Tuesday
So. Sore. Power yoga time!!
Wednesday
WHY DID MONDAY MAKE ME SO STIFF AND SORE? Those deadlifts!!
Again I did about 6 circuits composed of 3-4 leg and plyometrics moves, for 10 reps each. Then I ended with this blogilates video:
Thursday
Battle Ropes and CHEST!
DB press: 2x1 30# DBS, 4x6 25# DBS
Single arm cable fly: 2x12 up 5#, 2x5 mid 10#
Single arm incline DB press: 4x8-5 20#
Friday
Legs. Today my Polar HRM was acting up (maybe because of the humid weather here in TX?) and it didn't save my workout! Poo. It also was reading that I had only burned around 250kcal after my LEG workout (its usually around 400 on leg day). Not that calories are the issue here, just that I think I was working harder than that!
54321 back squat: 4 rounds 75#
3x5 85#, 3x2-3 95#
Front squats: 1x3 70# 3x3 65#, 2x3 55#
Back squat holds, 1x8 45#
BSL ES: 50# 2x10
Cable kick ES: 15# 2x10
Glute bridge: 25-30# 2x20
Single leg deadlift ES: 1x10 30#
single leg lunge and kick ES 1x10 30#
cable kick ES: 1x10 15#
Leg ext: 3x10 100#, dropset max 160#
Saturday
I did a HIIT circuit and finished up with some biceps and triceps. Like what.
(Note... 3 days later my arms still hurt.)
Sunday
I started my day off with 16 minutes of HIIT intervals, rotating between burpee variations and plyometric moves.
Later I headed to the gym for shoulders... I learned a hang clean, which I've been too scared to try on my own. A friend at the gym helped me.
Pushpress barbell: 60# 3x1, 55# 3x2-3, 50# 3x4-6, 45#3x7-8
KB high pull: 3x10 30#
Single arm snatch ES: 3x10-15 #15-18
DB burnout 3x10 ES 10# DBS
barbell hang clean: 3x5 45#
leaning side raise 15# 3x10 ES
Facepulls: 3x10 35
Fly: 3x10 12# DBS
Tuesday, May 6, 2014
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
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
Friday, May 2, 2014
My Week of Workouts #17
Check out last weeks post here.
My body has changed so much. My muscles are getting bigger.
Monday
Oh back day. 92 deadlifts were in order today.
54321 deadlifts x6 rounds at 110#
1 rep 115# 1 rep 135#
T bar row: 70# 2x10, 75# 2x6-8, 80# 3-4, 85# 2x2, 70# AMRAP
Single arm row3x8,6,6 25#
Single arm cable row pulse: 3x8,6,6 15#
Tuesday
Give me mercy!! Yoga was in store today. Thank the Lord.
Wednesday
I did a new type of workout today! I basically took 10 reps of 3-4 moves and put them in a set, and repeated the set 3 times before moving on to the next. I think I did 6 sets total.
Movements included:
Weighted jump lunge
BW jump lunge
Weighted step up
BSL
DB swings
Back lunge with kickback
DB Single leg deadlift
Deep Squat
Single leg squat
Thursday
Awesome chest and BATTLE ROPE DAYYYY
Chest:
DB Chest press, 1x2 30# DBS, 4x6 25# DBS
Single arm incline press: 4x6 20#
Single arm chest cable fly (1 high, 3 mid): 4x10-15
10 elevated pushups on Smith machine x4
Friday
Got legs for daaaaayz.
54321 low squats: 4 rounds @ 75#
BSL: 2X10 ES 25# DBS
TRX single leg squat ES: 2x10
glute kickback cable strap: 2x15 10#
Back lunge with kickback es: 2x12 25#
single leg deadlift es: 2x12 25#
glute kickback with ankle cable strap: 2x15 10#
Dropset and single leg work on leg ext 3 rounds
DEEP squats with 30# kettlebell for a few rounds of 5 reps
Saturday
I started off my morning with 30 minutes of HIIT. Then I did the Pretty Muddy 5k!! Details to come soon.
Sunday
I did another 30 minutes of HIIT this morning and some ab work.
This afternoon I hit the gym for some shoulders!! I used THIS awesome routine from P Fit.
I also worked on some front squats. Im getting better!
How did you workout this week?
Natalie
My body has changed so much. My muscles are getting bigger.
Monday
Oh back day. 92 deadlifts were in order today.
54321 deadlifts x6 rounds at 110#
1 rep 115# 1 rep 135#
T bar row: 70# 2x10, 75# 2x6-8, 80# 3-4, 85# 2x2, 70# AMRAP
Single arm row3x8,6,6 25#
Single arm cable row pulse: 3x8,6,6 15#
Tuesday
Give me mercy!! Yoga was in store today. Thank the Lord.
Wednesday
I did a new type of workout today! I basically took 10 reps of 3-4 moves and put them in a set, and repeated the set 3 times before moving on to the next. I think I did 6 sets total.
Movements included:
Weighted jump lunge
BW jump lunge
Weighted step up
BSL
DB swings
Back lunge with kickback
DB Single leg deadlift
Deep Squat
Single leg squat
Thursday
Awesome chest and BATTLE ROPE DAYYYY
Chest:
DB Chest press, 1x2 30# DBS, 4x6 25# DBS
Single arm incline press: 4x6 20#
Single arm chest cable fly (1 high, 3 mid): 4x10-15
10 elevated pushups on Smith machine x4
Friday
Got legs for daaaaayz.
54321 low squats: 4 rounds @ 75#
BSL: 2X10 ES 25# DBS
TRX single leg squat ES: 2x10
glute kickback cable strap: 2x15 10#
Back lunge with kickback es: 2x12 25#
single leg deadlift es: 2x12 25#
glute kickback with ankle cable strap: 2x15 10#
Dropset and single leg work on leg ext 3 rounds
DEEP squats with 30# kettlebell for a few rounds of 5 reps
Saturday
I started off my morning with 30 minutes of HIIT. Then I did the Pretty Muddy 5k!! Details to come soon.
Sunday
I did another 30 minutes of HIIT this morning and some ab work.
This afternoon I hit the gym for some shoulders!! I used THIS awesome routine from P Fit.
I also worked on some front squats. Im getting better!
How did you workout this week?
Natalie
Wednesday, April 30, 2014
WOW Linkup 4/30/14
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Hostess:
Diatta Harris
Femme Fitale Fit Club
Facebook: http://facebook.com/femmefitalefitness
Twitter: http://twitter.com/dstprl
Sheila Simmons
The Frugal Exerciser
Twitter: https://twitter.com/Laurend1985
Cohost:
Amanda
Twitter: http://twitter.com/eathardworkhard
Instagram: http://instagram.com/eathard_workhard
|
Videos and Posts I've Been Loving
I adore this new workout from 12 Minute Athlete. No equipment necessary!
An AWESOME post about the benefits of HIIT...plus a workout!!
I also liked this Michael Kory video. I have a fetish for seeing what other people/athletes are eating!
Abby has done it again. A refined sugar free, gluten free, and VEGAN Mississippi Mud Pie!!
A huge CONGRATULATIONS to Tara at Sweat Like A Pig... she recently qualified for the England Strong Woman Championship in September.
Don't forget to link up with us!!
Natalie
Thursday, April 24, 2014
My Week of Workouts #16
Catch up on last weeks workouts here.
Monday
BACK DAAAAY! And new PRS!
BW TRX rows: 3x8-10
54321 method Deadlifts at #110, 6 rounds
2x1 125#, 2x1 135#!!!
T bar row: 2x10 65#, 2x8 70#, 2x5-6 75# 2x3-4 80#, 2x2 85#, AMRAP 65#
I was pooped by this point so added minimal accessory work:
Single Arm DB ROW 2x6 25#
Single arm row cable pullback with pulse: 2x8 15#
Horrible picture but using what I have !
Tuesday
Chest and Battle ropes!
Chest:
1x1 DB chest press 30# DBS (TOTAL 60#) !!
4x6 DB chest press 25# DBS (total 50#)
Single arm flat db chest press: 4x8 20#
Single arm chest fly (2x high 2x mid level) 4x15 5#
10 pushups, some on toes, knees, elevated
ab work
Wednesday
Power yoga and ab work... needed to recovery after 94 deadlifts on monday!!
Thursday
Yay for plyo leg day!!
40 20# DB swings
20 elevated thrusts 20#
x3
20 pass through jump lunges
20 BW jump lunges
x3
DB squat 40# 10
squat jump 10
plie squat 20# 10
plie jump 10
x3
single leg step up ES
single leg side lunge ES 20#
single leg back lunge ES 20#
single leg deadlift ES 20#
10 REPSx5
8 min curcuit legs
Friday
I wasn't sure if I would be up for leg day to day after my leg plyos yesterday. I was off school for good Friday and didn't go to the gym in the AM, instead I did 30 minutes of HIIT to start off my day.
Around 7pm my mom got home from work and I decided to go ahead with legzzzz! So. Sore.
I used the 5-4-3-2-1 set method on my squats after reading a post from Nia Shanks
10 single leg burpees ES 20# total DB
54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 55#
1x15 45#
3x3 front squats 45#
TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#
Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#
Leg ext 7 normal, 7 half up, 7 half down, 7 slow 85# 3 sets
Finished with some DEEP squats, body weight and with a 30# kettle bell. Normal stance and feet together. SS with jump squats and KB swings.
Saterday
Shoulders!
Pushpress
3x1 55#, 4x3-4 50#, 4x6-8 45#
DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds
DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
20 shoulder press jump squats with medicine ball
Sunday
These are some CAGE FREE Easter eggs we dyed Hehe mine is the Harry Potter one :)
Ended the week with a nice round of HIIT and abs before heading to celebrate Easter with family.
What have you done to workout?
Natalie
Monday
BACK DAAAAY! And new PRS!
BW TRX rows: 3x8-10
54321 method Deadlifts at #110, 6 rounds
2x1 125#, 2x1 135#!!!
T bar row: 2x10 65#, 2x8 70#, 2x5-6 75# 2x3-4 80#, 2x2 85#, AMRAP 65#
I was pooped by this point so added minimal accessory work:
Single Arm DB ROW 2x6 25#
Single arm row cable pullback with pulse: 2x8 15#
Horrible picture but using what I have !
Tuesday
Chest and Battle ropes!
Chest:
1x1 DB chest press 30# DBS (TOTAL 60#) !!
4x6 DB chest press 25# DBS (total 50#)
Single arm flat db chest press: 4x8 20#
Single arm chest fly (2x high 2x mid level) 4x15 5#
10 pushups, some on toes, knees, elevated
ab work
Wednesday
Power yoga and ab work... needed to recovery after 94 deadlifts on monday!!
Thursday
Yay for plyo leg day!!
40 20# DB swings
20 elevated thrusts 20#
x3
20 pass through jump lunges
20 BW jump lunges
x3
DB squat 40# 10
squat jump 10
plie squat 20# 10
plie jump 10
x3
single leg step up ES
single leg side lunge ES 20#
single leg back lunge ES 20#
single leg deadlift ES 20#
10 REPSx5
8 min curcuit legs
Friday
I wasn't sure if I would be up for leg day to day after my leg plyos yesterday. I was off school for good Friday and didn't go to the gym in the AM, instead I did 30 minutes of HIIT to start off my day.
Around 7pm my mom got home from work and I decided to go ahead with legzzzz! So. Sore.
I used the 5-4-3-2-1 set method on my squats after reading a post from Nia Shanks
10 single leg burpees ES 20# total DB
54321 method LOW squats, 75# x4 rounds.
1x15 65#
1x15 55#
1x15 45#
3x3 front squats 45#
TRX pistols 3x10 ES
BSL 3x10 ES 50# DB
Feet up hip thrust 3x20 25#
Single leg deadlift 3x12 ES 25#
Single leg back lunge and kick 3x12 ES 25#
Leg ext 7 normal, 7 half up, 7 half down, 7 slow 85# 3 sets
Finished with some DEEP squats, body weight and with a 30# kettle bell. Normal stance and feet together. SS with jump squats and KB swings.
Saterday
Shoulders!
Pushpress
3x1 55#, 4x3-4 50#, 4x6-8 45#
DB corkscrew press x10 (15#)
DB frot raises x10 15# DBS
AMRAP face pulls 35-30# (focused on feeling the move vs weight) x3 rounds
DB shrugs x10 (45#plates, then 35# weights)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
20 shoulder press jump squats with medicine ball
Sunday
These are some CAGE FREE Easter eggs we dyed Hehe mine is the Harry Potter one :)
Ended the week with a nice round of HIIT and abs before heading to celebrate Easter with family.
What have you done to workout?
Natalie
Monday, April 7, 2014
My Week of Workouts #14
Check out last weeks workouts here.
Monday
Yay for back day!
Started out with burpees, YTI, down dog abs, jumping jacks
Low bar reverse push ups with Smith bar: 3x8
Deadlifts
2x12 105#, 1x10? 110#, 3x6 115# 3x3 120#
Tbar row (alt wide and narrow grip):
2x12 #65, 2x8-10 #70, 2x5-6 75#, AMRAP 65#
Single arm row alt btw 25# 20#, 2x8 25#, 2x12 20#
Low cable row alt btw 55# 40# 2x8 55# 2x12 45#
Back ext with 25# plate 4x12
abs!! with woodchops!
Tuesday
I have been LOVING this mashup of Loving Fit workouts! I tweak it a bit each time.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 side chair step ups ES 10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5
4 rounds 35 each
2 way leg hop
side lunge and twist
Wednesday
Felt the need for some yoga. I did 75 minutes of Vinyasa yoga and some Blogilates ab work.
Some ab progress since Counting Macros.
Thursday
25 minutes HIIT Battle Ropes
CHEST!
DB chest press 4x6 25#DBS TOTAL 50#
Single arm cable fly ES 4x10 5#
Single arm flat db press 20# DB 4x8
elevated pushups or on knees 4x10
Alt cable single arm cable fly burnout x2-3 5# ES
Friday
LEGZZZ
Back Squat: 3x8 75#, 3x6 85#, 3x12 65#, 1x15 with pulse end every 5, 45#
Front squat: 2x5,3 45#
(SS each with 12 squat jmp 25# DB)
BSL ES: 3X10 TOTAL 50#db
TRX Single leg squat ES: 3X10
Feet elevated hip thrust 25# DB 3x20
Single leg deadlift ES 3x
Saturday
Barbell Push press: 1x1 #55 3x3-5 50# 3x4-6 45#DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Ended with ab work/woodchops 15#
Sunday
30-35 minutes of HIIT.
Some ab work and yoga after wards.
How did you workout this week?
Natalie
Monday
Yay for back day!
Started out with burpees, YTI, down dog abs, jumping jacks
Low bar reverse push ups with Smith bar: 3x8
Deadlifts
2x12 105#, 1x10? 110#, 3x6 115# 3x3 120#
Tbar row (alt wide and narrow grip):
2x12 #65, 2x8-10 #70, 2x5-6 75#, AMRAP 65#
Single arm row alt btw 25# 20#, 2x8 25#, 2x12 20#
Low cable row alt btw 55# 40# 2x8 55# 2x12 45#
Back ext with 25# plate 4x12
abs!! with woodchops!
Tuesday
I have been LOVING this mashup of Loving Fit workouts! I tweak it a bit each time.
Pass jump lunge 20 w 20# DB
20 bw jump lunges
20 feet elevated hip thrust 20# db
40 20# swings
x3
10 side chair step ups ES 10 back and side lunge ES
10 plie squat 40#
10 plie jumps 20#
10 squat 40#
10 squat jump 20#
x5
4 rounds 35 each
2 way leg hop
side lunge and twist
Wednesday
Felt the need for some yoga. I did 75 minutes of Vinyasa yoga and some Blogilates ab work.
Some ab progress since Counting Macros.
Thursday
25 minutes HIIT Battle Ropes
CHEST!
DB chest press 4x6 25#DBS TOTAL 50#
Single arm cable fly ES 4x10 5#
Single arm flat db press 20# DB 4x8
elevated pushups or on knees 4x10
Alt cable single arm cable fly burnout x2-3 5# ES
Friday
LEGZZZ
Back Squat: 3x8 75#, 3x6 85#, 3x12 65#, 1x15 with pulse end every 5, 45#
Front squat: 2x5,3 45#
(SS each with 12 squat jmp 25# DB)
BSL ES: 3X10 TOTAL 50#db
TRX Single leg squat ES: 3X10
Feet elevated hip thrust 25# DB 3x20
Single leg deadlift ES 3x
Saturday
Barbell Push press: 1x1 #55 3x3-5 50# 3x4-6 45#DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30# (focused on feeling the move vs weight)
x3 rounds
DB shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x13 (30#KB)
DB leaning lateral raises x10 ES (#15)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 12# DBS between each grouping
Ended with ab work/woodchops 15#
Sunday
30-35 minutes of HIIT.
Some ab work and yoga after wards.
How did you workout this week?
Natalie
Monday, March 24, 2014
My Week of Workouts #12
Check out last week's workouts here.
Monday
Jeez! I needed a rest after 4 days of training in a row. I did an hour of power yoga... and not with a video, either! Remember when I did my first self instructed flow? I love the feeling of not having to rely on a video to get me through a yoga session.
Tuesday
Spring break is long gone for me folks! Got up at 4:45 AM again to hit the gym. BACK DAY!
Starter:
Each 30 secx3
Burpee
YTI
Jumping jacks
Mountain climbers/Down dog abs
Reverse push up (aka assisted pull ups) 3x10
Deadlift:
3x10 @ 105#, 2x8 @110# (plus 3 reps when I asked for a coach to spot me. He said my form looked good!)
T bar row:
2x12 65#, 2x8-10 70#, 2x4-5 #75, 1x AMRAP #65
Back ext w weight plate 25# 4x12
Single arm row 4x10 20# DB
Cable pull: 4x6-8 55#
Wednesday
I did pretty much the same workout as last week. A variation of some Loving Fit workouts.
20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20#
20 hip thrusts 20#
x3
12 plie hops 20#
12 plie squats 20#
x3
12 squat hops 20#
12 DB squats 40#
x3
8 side lunges ES 20# DB
8 back lunges ES 20# DB
8 step ups ES 20# DB
12 squat hops 20# DB
x3
35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds
Thursday
Chest and Battle ropes!
20 minute HIIT with battle ropes and tires.
CHEST:
DB chest press: 4x6 25# DBS total 50#
Double arm cable fly 8-10
8 single arm incline press ES 20# DB
15 incline pushups
x4
Single arm cable fly 10 ES 5#
x3
Friday
I woke up with a stomach virus so I did some gentle yoga in the morning, and stayed home from school. But by time my mom got home from work around 7pm, I felt alright. Time for LEGS!
I posted some videos of my last squatting session on Facebook and asked for critique from Tara at Sweat Like a Pig. This girl competes in Strongwoman competitions and overall, is just completely awesome. I took her advice and foam rolled beforehand.
10 single leg burpee ES
Back squat 3x10 75#
Zurcher Squat 3x10 80#, 2x10 85#
Back Squat 1x8 80#
Front squat 1x5 45#
SS with 12 jump squats 25# DB
10 BSS ES total 50# DB
10 TRX single leg squat ES
15 feet elevated hip trust 25# DB
x3
10 back lunge ES 25# DB
10 side lunge ES 25# DB
Leg ext dropset, going down the rack max 150#
x2
Dropset down rack leg curl max 90#
x2
Sunday's HIIT
Saturday
Shoulder day!
Warm up with burpees, jumping jacks, down dog abs
DB Press 1x2 25# DBS (total 50#)
Barbell press 4x6 45#
DB frontal raises x10 (15# DBS)
DB corkscrew press x10 (15#)
AMRAP face pulls 30-40#
x3 rounds
BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x10 (30#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 15# DBS between each grouping
Sunday
HIIT and YOGA!
Did some more HIIT, and ended with a few sets of DB snatches. Then I did a wonderful 30 minutes of power yoga!
How have YOU worked out this week?
Natalie
Monday
Jeez! I needed a rest after 4 days of training in a row. I did an hour of power yoga... and not with a video, either! Remember when I did my first self instructed flow? I love the feeling of not having to rely on a video to get me through a yoga session.
Tuesday
Spring break is long gone for me folks! Got up at 4:45 AM again to hit the gym. BACK DAY!
Starter:
Each 30 secx3
Burpee
YTI
Jumping jacks
Mountain climbers/Down dog abs
Reverse push up (aka assisted pull ups) 3x10
Deadlift:
3x10 @ 105#, 2x8 @110# (plus 3 reps when I asked for a coach to spot me. He said my form looked good!)
T bar row:
2x12 65#, 2x8-10 70#, 2x4-5 #75, 1x AMRAP #65
Back ext w weight plate 25# 4x12
Single arm row 4x10 20# DB
Cable pull: 4x6-8 55#
Wednesday
I did pretty much the same workout as last week. A variation of some Loving Fit workouts.
20 pass under jump lunges 20# DB
20 no weight jump lunge
40 DB swings 20#
20 hip thrusts 20#
x3
12 plie hops 20#
12 plie squats 20#
x3
12 squat hops 20#
12 DB squats 40#
x3
8 side lunges ES 20# DB
8 back lunges ES 20# DB
8 step ups ES 20# DB
12 squat hops 20# DB
x3
35 sec 2 way squat hop each leg
35 sec side luge twist each leg
x 7 rounds
Thursday
Chest and Battle ropes!
20 minute HIIT with battle ropes and tires.
CHEST:
DB chest press: 4x6 25# DBS total 50#
Double arm cable fly 8-10
8 single arm incline press ES 20# DB
15 incline pushups
x4
Single arm cable fly 10 ES 5#
x3
Friday
I woke up with a stomach virus so I did some gentle yoga in the morning, and stayed home from school. But by time my mom got home from work around 7pm, I felt alright. Time for LEGS!
I posted some videos of my last squatting session on Facebook and asked for critique from Tara at Sweat Like a Pig. This girl competes in Strongwoman competitions and overall, is just completely awesome. I took her advice and foam rolled beforehand.
10 single leg burpee ES
Back squat 3x10 75#
Zurcher Squat 3x10 80#, 2x10 85#
Back Squat 1x8 80#
Front squat 1x5 45#
SS with 12 jump squats 25# DB
10 BSS ES total 50# DB
10 TRX single leg squat ES
15 feet elevated hip trust 25# DB
x3
10 back lunge ES 25# DB
10 side lunge ES 25# DB
Leg ext dropset, going down the rack max 150#
x2
Dropset down rack leg curl max 90#
x2
Sunday's HIIT
Saturday
Shoulder day!
Warm up with burpees, jumping jacks, down dog abs
DB Press 1x2 25# DBS (total 50#)
Barbell press 4x6 45#
DB corkscrew press x10 (15#)
AMRAP face pulls 30-40#
x3 rounds
BB behind the back shrugs x10 (40#DBS)
DB should "L" raises (12#DBS)
AMRAP Shoulder pushups
x3
KB high pulls x10 (30#KB)
DB leaning lateral raises x12 ES (#12)
AMRAP DB bent over reverse flys (#12)
x3
*10 burpees with bicep curl 15# DBS between each grouping
Sunday
HIIT and YOGA!
Did some more HIIT, and ended with a few sets of DB snatches. Then I did a wonderful 30 minutes of power yoga!
How have YOU worked out this week?
Natalie
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