Shoulda Smash

Warm-Up:

• 10 Minutes on elliptical {resistance at least at a 10}

6 Rounds:

• 10x Barbell Shoulder Press {65lbs}
• 5x Lateral Raises {12.5lbs}
• 10x Seated Arnold Press {17.5lbs}
• 5x Y Raises {12.5lbs}
• 10x Easy Bar Upright Row {10lbs on each side of the bar}
• 5x Front Raises {12.5lbs}
• 10x Alternating Holding Hammer Curls each arm {15lbs} - For this exercise start with your arms at 90° and hold one arm there while the other arm does the hammer curl
• 5x Rear Delt Raises {12.5lbs}
• 10x Bicep Rope Curls {55lbs}

3 Rounds:

• 10x Hanging Leg Raises
• 10x Hanging Knees to Chest
• 10x Each Leg Cross Body V Ups
• 10x Each Side Sitting Knees to Chest

5min. Cool Down on Elliptical

"I want to get really lean, so I'm only going to do a bunch of cardio" Said no one ever...

Lean Mean Strong Leg Routine

Warm-Up:

• 5 Min. Jog

5 Rounds:

• 10x Back Squat [75lbs]
• 10x Body Squat
• 10x Leg Extensions [Start @ 50lbs and increase 5lbs every set]
• 10x Body Squat
• 10x Each Leg Split Squat [25lb DB's]
• 10x RDL's [35lb DB's]
• 10x Exercise Ball Leg Curls
• 10x Prone Leg Curls [Start at 55lbs and increase 5lbs every set]
• 10x Exercise Ball Leg Curls
• 10x Calf Press [Start at 110 and increase 10lbs every set]

4 Rounds:

• 24x Bicycle Crunch
• 24x Elbow to Knee Russian Twist [10lbs]
• 12x Each Side Side Bends [10lbs]

The Ugly

Anyone attempt my workout yesterday?  Anyone want to kill me yet?  Probably, but good luck with that because I damn well know you are far too sore to even attempt a kill! 

In other news, I was reading back through old posts and realize thus far everything has been happy go lucky…on here.  Now, don’t get me wrong, things are still fairly easy, but there is one thing I am majorly struggling with…and struggling with besides the fact I’m so incredibly sick of egg whites they make me want to spew.

I am finding that when temptations are put in front of me, I am having a harder time than usual turning them down.  I truly think it’s due to the fact that my competition isn’t for a few months, so subconsciously I know I have time.  Plenty of time as a matter of fact.  I’ve done pretty damn well sticking to my meal plan for the most part, but I have had a few cheats.  Prior to my new plan, I would eat extremely healthy during the week, but the weekends were a cheat free for all.  Then come Monday, it was back to the healthy eating.

Now, I’m still eating uber healthy during the week and the weekends are no longer a free for all.  I don’t have cheat days, but rather a cheat meal and it’s working.  I am also very shocked to see that after I have a few cheats, it only takes around 2 days of me meal plan before I feel good.  And by feel good my stomach is flat and my abs are peeking through.  Prior to me new plan, I was eating drastically less and would do 1-2 cleanses a week because I thought I would get back to the “feel good” stage faster.  Apparently I’m an idiot, because eating more speeds up that process tenfold.

I’m not perfect by any means, but I fully believe once I get much closer to my competition I will have no problem saying no to temptations.  I mean, lesbehonest.  I want to look BANGIN up on that stage and take home some hardware!! 

All I’m getting at is don’t beat yourself up if you slip.  I promise it happens to everyone.

And if somebody claims they’re perfect 100% of the time.

Well, that bitch is lying!

XOXO

Killer Chest & Tricep Workout

Looking for a workout to start your week off right?!?!  Yeah, I was too.  And let me tell you this workout is auhmazinggg...in a way that you'll want to chop your arms off during & after.  Hey, no pain no gain right???  RIGHT!!

Warm-Up:
10 minutes on the stair climber at a brisk, I repeat BRISK pace.  No lollygaggin here people.

6 Round Of:

• 10 Floor DB Chest Press {30lbs}
• 5 Push Ups {& none of those girl push-ups..you're only doing 5, you can tough it out!!}
• 10 Incline DB Chest Flys {17.5lbs}
• 5 Push Ups
• 10 DB Incline Chest Press
• 5 Push Ups
• 10 Rope Push Downs {70lbs}
• 5 Push Ups
• 10 Kick Backs {15lbs}

3 Rounds Of:

• 12 Full Sit Ups {10lbs}
• 12 Crunches with Legs at 90°
• 12 Leg Raises
• 12 Toes to Sky

10 minutes on the stair climber.

Disclaimer:  Don't plan on using your upper body for 2-3 days after completing workout.

Happy Lifting!! :) 

XOXO

I hope everyone had a fantastic Halloween!!  I'm not quite sure what it is about it, but Halloween still remains my FAVORITE!!   I went over to my parents house to carve paint pumpkins with the fam bam {much less messy} and I'd say they were a success!

{my creation}

We then took over candy duty for my mom and I loved it!! It was so fun seeing all of the little kid's costumes and seeing them get soooo excited over candy.  

We also had a costume contest at work and drumroll please.....

I WON!!

My pride and joy!

I decided it would be funny freaking hilarious to dress up as my boss.  And I was correct.

Now, this picture of my boss really doesn't do my costume justice.  When he's not getting his picture taken professionally, he always I repeat ALWAYS wears suspenders.  Even better was the fact that the suspenders I found had blingin' money signs all over them.  Cha Ching!!

Nothing new with my meal plan, other than the fact I'm probably going to start clucking laying eggs sooner rather than later as a result of the mass amount of eggs I'm required to eat.  I'm seriously beginning to get sick of them.. Like I want to vomit every time a fork full comes anywhere in and around my mouth.. Any recipes that incorporates oh 8 egg whites would be greatly appreciated :)  

Seriously.  Please send them to me.  I'm dying over here!!

Anywho, one snack that I am in looooooveeeee with is my Greek yogurt afternoon concoction.

Taaa-daaaaa!!!!!  It's freaking amazing.  Fo real.

It's been known to melt my taste buds off in a totally awesome way.

So what's in this delicious mess you might ask?  Well, it's really quite simple. 

Chelsie's Amazing Secret Greek Yogurt Recipe That Is Sure To Melt Your Taste Buds Off:

1. 6oz Non-fat 0% plain greek yogurt
2. .75oz Vanilla whey protein
3. 2oz Blueberries
4. 1 Tbs. any flavor of sugar free instant jello mix
5. A dash of cinnamon

I went on a bit of a SF instant Jell-o mix shopping spree the other night and I cannot freaking wait to try all of the other flavors.  So far I've tried Lemon, Butterscotch, and Cheesecake and they've all been amazing.  On the list to try are White Chocolate, Pistachio, and Banana Cream.  Bad news is I only get this hot mess once a day. Whomp, whomp.

You're welcome in advance for another great recipe.

XOXO,

Helloooo dolls!  I hope you all had a fantastic weekend.  Mine was jam packed and no where near long enough (are they ever?!).  I’ve got a killer (and by killer I mean you will not want to move a single inch tomorrow morning) workout and a new absolutely delicious recipe for you!!  First off, an hour and 48 minutes of death.

1. Warm up

- 10min run

2. 16-14-12-10-8-6-4-2 (reps)

- over head KB Swing (I used 12kg for sets 16 through 10 and 16kg for sets 8 through 2)
- KB Power Up-Right Row (same weight as above)
- DB Thrusters (I used 20lbs for sets 16-10 and 25lbs for 8-2)
- Scotty Bobs (In push up position holding DB: do one row with each arm fallowed by a push up, that is one rep.) (I used 20lbs for set 16, passed out, used 15lbs for 14-10, then switched back to 20lbs for 8-2)
- Dips (legs elevated)
- Front Loaded Squats (same weight as thrusters)
- Swiss Ball Leg Curl

3. 4 Rounds

-12x Sit up to 4x Russian twist going down from each sit up (use a 10lb med ball)
-10x Burpees (I love burpees!! Said no one ever)
-20/20/20 Plank Complex (20sec of each: Left side plank, front side plank, right side plank) 

DONE!!

Saying I was exhausted would be the understatement of the century.  

As far as the recipe, rather than the almost better than sex zucchini lasagna, I spiced up my ground turkey with an assortment of spices, yes including freshly minced garlic and made them into mini meatballs.  I let them bake in the over for about 10 minutes on 350 and heated up some tomato sauce on the stove.  Once the 10 minutes was up, I plopped the little nuggets into the sauce for about another 15-20 minutes.  In the meantime, microwave your spaghetti squash.  Cut in half, 10 minutes a slice, spoon out the middle and voila!  Healthy spaghetti and meat balls J 

Sorry this post is lacking a bit, but between last night’s and this afternoon’s workout, I. am. exhausted.

In other news, I’m going to start a tumblr.

And Daisi and Moose became friends last night.

Doesn’t that just make your heart happy?!

I know most of you don’t know who Moose is since I have yet to have been putting off a life update from the 3 month blogging hiatus I took.

So sue me.  All you need to know at the moment is he’s the newest addition to our crazy fam bam and had completely stolen our hearts.

Now get off your ass and go do the workout! 

And for those of you who aren't too big of pussies to try it, please don’t come searching for me to hurt me because I promise IT WILL HURT YOU…

In a good way!

XOXO,

  

Today marks the 5^th day of my new meal plan and I feel pretty damn good!!  Yesterday, all of my meals were the same..except for dinner!!  Yes, folks I finally made something other than zucchini lasagna, although I’m fairly certain it will be making its way back into my mouth veryyyy soon.

Not complaining about it.

But, back to the new recipe, which is equally as awesome.  Still using my ground up turkey, I made delish turkey burgers.  The patties consisted of fresh minced garlic (shocking, I know), chopped onions, and a variety of Mrs. Dash seasonings.  I try to add a variety of spices that don’t contain sodium.  Since it was beyonddddd freezing and I didn’t really feel like frostbite last night, I opted for the stovetop.  Add a little coconut oil, a little spray of Pam, and WhaBam!  I had myself quite the little burger.  I chopped it up into pieces and mixed the burger in with a big ole bowl of spinach, a diced tomato, and a smidge of fat free feta.  Top it all off with Walden Farms dressing (also shocking) and your meal is complete!!  Very yummy and extremely filling!!

This morning I did something I shouldn’t have…

I got the scale out, and faced it.

I’ve been terrified of this piece of equipment ever since I’ve started this new meal plan, because healthy or not, food is food and can add lbs.  I’ve been especially terrified because I had finally hit my goal weight about 2 months ago and would be crushed to be above it.  As a side note, for whatever reason my scale at home typically weighs me 4lbs heavier than any other scale I’ve been on whether it be at one of my 2 gyms, my parents house, wherever.  Except for the doctor’s office scale.

That thing is pure E.V.I.L.

But, back to my bravery this morning…I stripped down to my skivvies, stepped on the beast(while squinting my eyes shut I might add), and looked down to see..

 I’m 4 pounds over.. whomp, whomp!  Even though my scale weighs me heavier, it’s still incredibly disappointing to see that number after I’ve worked so hard not only with my meals this week, but also with my workouts.  They have been brutal!

I think my trainer is secretly plotting to kill me.  Or just make me pass out.  Either one.

For now, I’m going to try and not think about it too much and let my meal plan run its course for the full 2 weeks.  Then I can panic/become sad/angry/want to throw the beast into a black hole and not feel sorry about it.

No feeling sorry this weekend.  Why?  Because its FREAKING HALLOWEEN WEEKEND!!!

My absolute favorite!! 

I love getting to dress up and go out with awesome friends {and an awesomely hot boyfriend ;)}Anddd I get to have some drinks this weekend!! [Happy dance]  I’m thinking of it as a reward for doing so well this week!!!  Plus, I love vodka+waters with some lime, so fairly low cal.

Also, because I think I'm actually seeing progress, which is ALWAYS a big fat plus in my book!!

It may just be in my head, but hey, I'll take it!

I hope you all have a spooktacular weekend!

Cheesy?  Yes.  But I had to.

XOXO,