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
Monday, August 4, 2014
Thursday, July 31, 2014
*CoHostess* LIP Linkup #3
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:
I love, love, LOVE the idea of this Linkup. I think Linda is a genius for creating it. A picture really is worth a thousand words, and I love being nosy and seeing what is going on in people's lives. ;)
Please, join the fun. Link up your post here!
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!
I love, love, LOVE the idea of this Linkup. I think Linda is a genius for creating it. A picture really is worth a thousand words, and I love being nosy and seeing what is going on in people's lives. ;)
Please, join the fun. Link up your post here!
Wednesday, July 30, 2014
*CoHostess* WOW Linkup 7/30/14
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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
Cohostess:
Jenn
Sheila Simmons
The Frugal Exerciser
Twitter: https://twitter.com/Laurend1985
Amanda
Twitter: http://twitter.com/eathardworkhard
Instagram: http://instagram.com/eathard_workhard
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Tuesday, July 29, 2014
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
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
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
Wednesday, July 23, 2014
*CoHostess* WOW Linkup 7/23/14
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
Cohostess:
Jenn
Sheila Simmons
The Frugal Exerciser
Twitter: https://twitter.com/Laurend1985
Amanda
Twitter: http://twitter.com/eathardworkhard
Instagram: http://instagram.com/eathard_workhard
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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.
Tuesday, July 22, 2014
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
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
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