I could apologize for being completely non-existent for a good month, but I'm not. I have had great intentions of posting for quite some time now, but life. happens.
And as it so happens life has been totally, insanely, absolutely crazy lately.
Some good, some bad, but mostly good.
I hosted Christmas Eve for the first time. Ever.
I went to Arizona for Grad School Orientation and subsequently started school this past Sunday. Yes, in addition to working full time and training for my first WBFF show I thought getting my MBA would be a grand idea. Yes, I am also totally insane. But, there's no time like the present, right?
Right???
Rightttt???
I spose.
I promise I will try MY BEST to post some workouts this weekend when I can finally breathe again.
Thursday, January 10, 2013
Thursday, December 6, 2012
If you could use a good cry...
If you could use a good cry, just try out one of these workouts. Especially the last one. Leg day.
Oh leg day, how I loathe you, how I despise you. Yet, how I LOVE your effects. I like big butts and I cannot lie. Especially my own. I've owned up to the fact that I will never, ever in this lifetime have a small rear. And I'm okay with that. Now, onto the tear-enducing workouts.
Sidenote: You will also be able to see these under the tab named workouts.
Chest:
10 Minutes on Stair Climber at a BRISK pace
1. Warm Up 3 Rounds
10x KB Swing
10x Push Ups
Lat-Pec Stretch
2. 4 Rounds: 30 sec rest between each round
14x Close Grip Floor Press
12x (each arm) One Arm Med Ball Push Up
10x Wide Grip Decline Pull Over
3. 4 Rounds: 30 sec rest between each round
14x Stability Ball DB Flys
12x Med Ball Diamond Push Up
10x Incline Bench Cable Press
4. 3 Rounds As Fast As Possible
10x Med Ball Burpee (full extension) to Wall Ball
2x Sled Push
10x each arm Sledge Hammer Tire Hit
5. 4 Rounds
10x Elbow to Knee Russian Twist
10x V-Up
10x Knees to Chest
25x each side Fingers to Heel
Back
10 Minutes on Stair Climber at a BRISK pace
1. Warm Up 3 Rounds
10x Inverse Rows
4x each arm Rengade Rows
Cross Body Stretch
2. 4 Rounds: 30 sec rest between each round
14x Bent Over Barbell Row
12x Climbers Pull Ups
10x Flat Bench Hyper Extension
3. 4 Rounds: 30 sec rest between each round
14x Reverse Grip Bent Over Row
12x Narrow Grip Pull Up
10x Cable Chin Pull Downs
4. 3 Rounds As Fast As Possible
10x KB Power Upright Rows
2x Seated Sled Pulls
6x Tire Flips
5. 3 Rounds
10x Bent Knee Hip Raises
10x Roll Outs
10x Kneeling Cable Crunch
10x Jack Knife
Legs
10 Minutes on Stair Climber at a BRISK pace
1. Warm Up 3 Rounds
Band Walks down and back the length of the DB rack
10x Body Squats
Pigeon Stretch
2. 4 Rounds: 30 sec rest between each round
14x Squat
12x Pistol Squat using a band for balance
10x Hack Squat
3. 4 Rounds: 30 sec rest between each round
14x RDL
12x each leg 1 Leg Glute Raises
10x Good Mornings
4. 3 Rounds No Rest
20x Seated Calve Raises
20x Standing Rocking Calve raises
5. 3 Rounds As Fast As Possible
10x Iron Cross Squat with Calf Raises
10x Squat Swing
10x Bicycle Crunch with Band
All of these workouts are compliments of my devil trainer.
Oh leg day, how I loathe you, how I despise you. Yet, how I LOVE your effects. I like big butts and I cannot lie. Especially my own. I've owned up to the fact that I will never, ever in this lifetime have a small rear. And I'm okay with that. Now, onto the tear-enducing workouts.
Sidenote: You will also be able to see these under the tab named workouts.
Chest:
10 Minutes on Stair Climber at a BRISK pace
1. Warm Up 3 Rounds
10x KB Swing
10x Push Ups
Lat-Pec Stretch
2. 4 Rounds: 30 sec rest between each round
14x Close Grip Floor Press
12x (each arm) One Arm Med Ball Push Up
10x Wide Grip Decline Pull Over
3. 4 Rounds: 30 sec rest between each round
14x Stability Ball DB Flys
12x Med Ball Diamond Push Up
10x Incline Bench Cable Press
4. 3 Rounds As Fast As Possible
10x Med Ball Burpee (full extension) to Wall Ball
2x Sled Push
10x each arm Sledge Hammer Tire Hit
5. 4 Rounds
10x Elbow to Knee Russian Twist
10x V-Up
10x Knees to Chest
25x each side Fingers to Heel
Back
10 Minutes on Stair Climber at a BRISK pace
1. Warm Up 3 Rounds
10x Inverse Rows
4x each arm Rengade Rows
Cross Body Stretch
2. 4 Rounds: 30 sec rest between each round
14x Bent Over Barbell Row
12x Climbers Pull Ups
10x Flat Bench Hyper Extension
3. 4 Rounds: 30 sec rest between each round
14x Reverse Grip Bent Over Row
12x Narrow Grip Pull Up
10x Cable Chin Pull Downs
4. 3 Rounds As Fast As Possible
10x KB Power Upright Rows
2x Seated Sled Pulls
6x Tire Flips
5. 3 Rounds
10x Bent Knee Hip Raises
10x Roll Outs
10x Kneeling Cable Crunch
10x Jack Knife
Legs
10 Minutes on Stair Climber at a BRISK pace
1. Warm Up 3 Rounds
Band Walks down and back the length of the DB rack
10x Body Squats
Pigeon Stretch
2. 4 Rounds: 30 sec rest between each round
14x Squat
12x Pistol Squat using a band for balance
10x Hack Squat
3. 4 Rounds: 30 sec rest between each round
14x RDL
12x each leg 1 Leg Glute Raises
10x Good Mornings
4. 3 Rounds No Rest
20x Seated Calve Raises
20x Standing Rocking Calve raises
5. 3 Rounds As Fast As Possible
10x Iron Cross Squat with Calf Raises
10x Squat Swing
10x Bicycle Crunch with Band
All of these workouts are compliments of my devil trainer.
Tuesday, December 4, 2012
The Difference a Little Meat Can Make
Can I just start by saying I loveeeee my new meal plan. Like, I never-ever-ever am getting back
together with my prior one. It shall be treated like one of my ex boyfriends –
hated, despised, never crossing my mind.
Until cutting. Then I
will most likely meet that meal plan's evil ass of a brother. Oh the things I have to look forward to for completion.
It will all be worth it.
It will all be worth it. It
better all be worth it.
My new plan really isn’t that drastic of a difference, but
the small changes have made a world of difference.
For instance:
Prior Meal Plan Breakfast:
Trying to keep down 8 rubbery, no-flavor egg whites Every. Single. Morning.
New Meal Plan Breakfast:
Glorious, delicious and amazing in every way possible breakfast
burrito. It still contains egg whites, but only
3. I’m getting my other protein from
lean ground turkey. Perfecto!
My old breakfast was really the only part I had trouble
with, but some other fabulous additions have been made. I now get to chow down on 96% lean ground
beef and glorious sweet potatoes every day for lunch. Let’s be real. I was born in Nebraska. I currently reside in Nebraska. These 2 facts equal a girl that LOVES her
beef. Its whats for dinner. Not to mention I get 5 entire ounces of
it. That’s like a whole cow on my
plan! And sweet potatoes, oh sweet
potatoes. I’m convinced I have this
morbidly obese girl living inside my body, so getting to eat anything that
somewhat resembles a fry is great in my book.
Plus the health nut in me dies over sweet potatoes. They taste freaking amazing.
Other than that only a few other minor changes have been
made, but all in all…
I’m loving it!
(cue McDonald’s theme song)
In other news, I had a bit of a scare last
night. Moose had his second round of
puppy shots and all was well in the world.
Until I got done working out…
And I noticed his lip was a little puffy, so I decided to
take him to my parent’s so my mom could take a look. Important fact: They live about 5 minutes from where I was
at.
Once I got to my mom’s and got Moose in the light his whole
face was puffy.
10 Minutes later it was much, much worse and red. I freaked out a little bit. The vet warned us that he could possibly have
a reaction, but it wasn’t likely. I
especially didn’t think it was likely and brushed it off due to the fact none
of our other dogs have ever had any sort of allergic reaction to their
shots. Thank God part of my brain was
listening when he said to give him ¼ teaspoon of children’s Benadryl and call
the emergency vet if it did happen.
This picture really doesn’t even do his poor little puffy
face justice. It looked like somebody
beat him up…twice.
I can’t imagine when I have kids someday and something like
this happens to them. It’s enough to
make a person go insane with worry.
But, all is good in the Carson hood now and Moose is back to
his spunky self. Thank God. That little nugget has stolen our hearts
tenfold.
That’s all for now. I’ll
be back tomorrow with some KILLER workouts compliments of my trainer Sean THE
DEVIL Tamisiea.
Friday, November 30, 2012
A Very Special Post
Today is an EXTREMELY special post, because today my little baby sister turns 21!!!
I cannot believe the time has come where she can drink {legally} in bars with me. I am so incredibly proud of the amazing young woman she has become. She inspires me daily and has a heart of solid gold. If you have a minute, hop on over to her Facebook and show some birthday love!! Love you babe!! And remember..
Beer before liquor, never been sicker. Liquor before beer, you're in the clear.
I hope you have the most amazing day.
I cannot believe the time has come where she can drink {legally} in bars with me. I am so incredibly proud of the amazing young woman she has become. She inspires me daily and has a heart of solid gold. If you have a minute, hop on over to her Facebook and show some birthday love!! Love you babe!! And remember..
Beer before liquor, never been sicker. Liquor before beer, you're in the clear.
I hope you have the most amazing day.
XOXO,
Wednesday, November 28, 2012
Happy Hump Day Peeps!!
I apologize I've been a bit MIA nonexistent these past few weeks. Between Thanksgiving, travels, prepping for Maddie's 21st Birthday {yikes!} and all of life's other normal happenings, you could say I've been just a tad busy. Oh and a Brazilian wax. Let's not forget about that little puppy, although I don't think I could if I tried...more on that in a bit.
My workouts have been insane lately. My trainer Sean Satan has been 100% kicking my ass in the gym. I thought TABATA was bad.. pshhh. TABATA has nothing on this shit. We're talking 50 reps of HEAVY weight..of each exercise. When I say I couldn't walk right for 4 days after his leg workout.
I AIN'T LYING.
My meal plan has also changed. Today is my first day on it and so far I am loving it! No more 8, disgusting, plain, tasteless egg-whites every morning.
Can I get a Hallelujah!!
Now, I get to have a freaking awesome breakfast burrito. No, really. It is the bees knees..his arms and his legs!!
It looks a little something like this
And has a little egg white, 99% lean ground turkey, fat-free mozzarella peppers, and low sodium salsa, all wrapped up in a fat free whole wheat tortilla. Mmmm it is tasty. I'm already looking forward to tomorrow's. Yes, I think about food all the time. No, I don't have a problem...Food would consume anyone's mind when it feels like you are constantly eating.
I also got my competition heels in and....
They look like hooker heels.
Ta-Da!!
I'm debating getting an inch shorter of a heel, so I'm not as giantish on stage, but we'll see.
And finally...last week I got my first Brazilian wax. Brazilian as in no-hair-left-behind.
How was it you ask? Well, let me tell you. It hurt like a bitch. It literally felt like my skin was being ripped off along with all my lady parts. Who knew they get into every nook and cranny. (Apologies to any men reading this, but I told you this would include the ugly and that bitch was uglyyyyy)
On the plus side, I am absolutely loving it now!! Totally worth the pain. And I'm pleased to say my touch-up last night was soooooo much less painful. Any of you local gals who are thinking about biting the bullet, I HIGHLY recommend seeing Angie at Shine. I'm 100% certain I would not have gone back had she not done such a wonderful job. Your hoo ha will thank me..
XOXO
Friday, November 16, 2012
You Won't Believe This...
I needed a catchy title in order to get you peeps to actually read my post!
Muahahaha.
But fo real, you won't believe this....unless of course you are friends with me on Facebook. Then, my friends you already know...
Muahahaha.
But fo real, you won't believe this....unless of course you are friends with me on Facebook. Then, my friends you already know...
I did my first EVER unassisted chin-up!!
Happy dance on repeat x a million!!
I never, not once in my entire life have been able to accomplish this feat (& yes to me this is a huge feat) without some sort of assistance AKA someone hoisting me up by my large and in charge ass. So yes, I'm overly excited.
If you're hatin' on it, go rain on someone else's parade, because YOU. CAN'T. TOUCH THIS!!
XOXO
Monday, November 12, 2012
TABATA Translated = Pure Hell
Yes friends, you read that correctly. For anyone who has done a TABATA workout you feel my pain. Quite literally. For anyone that hasn't, you will soon join in on the fun pure and absolute agony.
Will it hurt incredibly? Yes.
Will it be oh so worth it? You betcha.
The worst part about TABATA workouts is they are ever so deceiving. After the first round you mind gets the best of you and you think "This shit is easy peasy!" Then at the drop of a hat and half way through round two, your arms will want to fall off. By the fifth round...well, let's just say I hated my trainer and wanted to punch him in the face if my arms were functioning whatsoever. (Good thing I won't be present for you to take your anger out on! Ha!)
Oh, then it gets wayyyy better. You have a whole other round of exercises!! All at once now, Yayyyyyy...
Smile, you love me!
So friends, if any of you are brave enough to attempt this, I promise you won't be sorry...That is once the pain subsides and you realize you got some hella rock solid muscles!!
Veronica, I fully expect you are one of the brave souls since you got down and dirtay with my Lean Mean Strong Leg Routine :)
Will it hurt incredibly? Yes.
Will it be oh so worth it? You betcha.
The worst part about TABATA workouts is they are ever so deceiving. After the first round you mind gets the best of you and you think "This shit is easy peasy!" Then at the drop of a hat and half way through round two, your arms will want to fall off. By the fifth round...well, let's just say I hated my trainer and wanted to punch him in the face if my arms were functioning whatsoever. (Good thing I won't be present for you to take your anger out on! Ha!)
Oh, then it gets wayyyy better. You have a whole other round of exercises!! All at once now, Yayyyyyy...
Smile, you love me!
So friends, if any of you are brave enough to attempt this, I promise you won't be sorry...That is once the pain subsides and you realize you got some hella rock solid muscles!!
Veronica, I fully expect you are one of the brave souls since you got down and dirtay with my Lean Mean Strong Leg Routine :)
The Warm-Up Before the Warm-Up:
10 Minutes on Stair Stepper at a Brisk Pace (Level 7 on my
machine)
Warm-Up:
- 10x Overhead Kettlebell Swings (26lbs)
- 6x Pull Ups
- 6x Push Ups
Repeat for 4 Rounds
12 Minutes TABATA
(20 Seconds on 10 Second off):
- Alternating DB Floor Press (25lbs)
- DB Fly on Back (15 lbs)
- Overhead DB Tricep extension (25lbs)
- Push Ups with hands on Kettlebell Handles
12 Minutes TABATA
(20 Seconds on 10 Second off):
- Barbell Bent Over Row (65lbs)
- Reverse DB Flys (12.5lbs)
- Straight Bar Curl (25lbs)
- Pull Ups
3 rounds:
- 20x Weighted Sit Ups on Ball (30lbs)
- 20x Weighted Disc Crunches (30lbs)
8 Minute Cool Down on
Stair Stepper
Subscribe to:
Posts (Atom)