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 #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

Claudia's BROWNIES: Raw and Chickpea options!

Today the beautiful Claudia is back with two healthy and yummy recipes!!

 

Hi everyone!

 

It’s been a while, but I’m happy to be back around here so thanks so much Nat for letting me share some yummy recipes in your amazing blog J

 

Are you ready? Today I’ll share not just one, but two amazing brownies recipes!!! They are easy to make, delicious and 100% guilt-free!

 

 

RAW BROWNIES

 

Another blogger friend shared this recipe with me and it blew my mind. The result is a very rich and intense chocolate brownie, perfect for those days when too sweet is not sweet enough!

 

Ingredients:

 

-       1 cup of date paste

-       1 1/4 cup raw almond butter or any nut butter you like

-       1/3 cup honey, organic maple syrup or agave

-       1 1/4 cup raw cacao powder.

 

Directions:

 

Mix all the ingredients with your hands and press into a 9x9 square glass Pyrex pan. Refrigerate at least one hour, cut into squares and enjoy!

 

If you can't find date paste just make your own.: for one cup, soak 20 pitted dates in warm water until they are soft. Combine them in a food processor with a tbsp of water until they've become a thick whipped and creamy texture. Yummmm!

 

 

CHICKPEAS BROWNIES

 

These deliciousness will satisfy your chocolate cravings in a matter of seconds! I got the recipe a loooong time ago… I think from somewhere on Instagram!

 

Ingredients:

 

-       1 1/2 cup of chick peas

-       2 eggs

-       2 tablespoons of coconut oil

-       3 tablespoons of xylitol or brown sugar

-       3 tablespoons of cocoa powder

-       1/2 a bar of 85% dark chocolate

-        

Directions

 

Mix everything in a blender and then put the mix in a glass container and into the oven at 350 degrees for around 28 min. I always top them with all some nut butter, for example natural sunflower seed butter… out of this world!!

 

www.chicaloverde.com

 

Twitter-Instagram-Facebook: @chicaloverde

 

 

WOW Link Up 5/7/14

 

 

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 I've Been Loving

Emily posted another QNA video!

Top 10 Fat Burning Foods Thank you!! Finally a REAL, TRUTHFUL post about what "burns fat".

You Can't Fake Sweat SO true.

Vegan GF Chocolate Chip Cookies How does Abby manage to make everything she touches turn to gold?

Don't forget to link up with us!!

An InLinkz Link-up

Natalie

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

The REAL Secret of Eating Disorders

This post is rather personal to me. I have not discussed the issue on the blog, but like others, I have struggled with disordered eating and body image issues. I wrote this post to explain some issues going through my head and my thoughts on eating disorders.

When talking about eating disorders today, usually we hear the same things. Or at least, people ASSUME the same things.

Predominately female

Someone just "stops eating"

Someone "throws up their food"

Someone eats "way too much food"

Teenage girls

It's all the media's fault

...Sure, I won't deny that these ideas CAN be true. But what are we REALLY missing here? These statements are so vague, so generalized... and honestly, they anger me. 

Because an eating disorder is so much more than those things. 

What I have come to understand is that people who have never personally experienced an eating disorder really can't grasp the idea of it, what it really is. Even family or friends of someone with an ED can't ever truly know what it is. This isn't their fault... it is impossible for them to ever be inside the head of a person with disordered eating.

So what is an eating disorder? Why can't it just be classified as those simple statements above?

An ED is so complex... and it is really NEVER about the food directly.  Food is simply a way for an ED person to express how they are feeling. Controlling food is an outlet when other things in life CAN'T be controlled.

Yes, most EDs start with something to due with an "ideal" body... people start out doing a good thing, restricting food intake for weight loss, or making healthier food choices,ext... but soon, it simply gets out of control. Obsessive. Soon, ALL food is bad. Someone can only eat"clean" foods. One must purge so they can feel better, to relive anxiety or guilt after eating, or so they can again eat and repeat the cycle.

What alot of people don't realize is that binge cycles are a huge part in ALL eating disorders, not just BED. The horrible pattern of restrictive food intake, then a binge, and food guilt is repeated countless times.

An eating disorder is too complicated to be classified by a simple dictionary definition. 

Here are some of the secrets of an eating disorder... these are things that are not told when one "generalizes" the issue, or when a talk show discusses it, or when a magazine promotes "ED awareness". 

These things can only be understood fully by someone who has first hand experience with an ED.

An ED haunts you day and night. You can laugh at a joke or smile at a movie, but deep inside you ache.

They are selfish. They don't just take the ED person down, but their family, close friends, hobbies, and even grades. An ED effects more than just one person.

Why does no one ever mention how COLD you get with an ED? The lack of body fat, nutrients, calories, or the combination of the three causes you to be freezing all. the. time.

There is also chronic fatigue associated with having an ED. Oh my gosh, talk about not even being able to make it up a flight of stairs at school without a dizzy head!

An ED takes away your beauty, in a physical sense. You loose your hair, your cheeks become hallow, your bones protrude, your nails become brittle...

More thievery!! For the girls out there, be warned. There is a HIGH chance you will loose your menstrual cycle... and even after recovery from an ED, you might have problems getting it back. 

They go into hibernation, and come back stronger than ever. You can go weeks feeling great, and all a sudden you hit a wall and break your bones all over again. 

Having an ED isolates you. Without realizing it, you start to favor your house, the safety of your kitchen and your own "area" for time with friends, the movies, or a restaurant.

You get angry with an ED, sometimes for no real reason. Your mind and body is so consumed with ideas of your body and food, and little things can tick you off randomly.

Depression is similar to the above. You find yourself deep into depression, a sadness that always lingers. Some days are better than others, but there is almost always some form of sadness and being upset even if everything in your life is otherwise fine.


Do you know any other secrets of Eating Disorders?

Natalie 

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