Personal Training
Updates, Articles, Recipes AND a HIIT Workout
Feeling Good:
Officially 16 days out from my show and I have to say I am feeling great. Right now I am really just trying to stay focused when it comes to my diet. This is by far the most disciplined aspect (I believe) of prepping for any sort of physique competition. In these last two weeks, this is when “the magic starts to happen” and the diet really tightens up. I am excited and see nothing to stop me in my path from getting to that show date. Laser vision
New Discoveries
I have re-discovered kiwis! I love this fruit and one of my goals this week was to ‘try a new fruit’ in my diet. Kiwi’s it was! Don’t forget about the skin when you eat this fruit. most all of the fiber that is packed into this little fruit is found in the furry skin. Kiwi is known as a super fruit and packs more vitamin C than an orange. A medium sized kiwi also carries nearly the same amount as a small banana. When it comes to food…VARIETY. I challenge you to try a new fruit, veggie or carbohydrate this week!
LISTENING to my body:
My workouts these days have been great. During the training for my 2nd competition last year, I hit a period of severe over training. I overworked my body and was not eating properly. I was not allowing my body enough recovery time and therefore had an overall feeling of fatigue when I was close to the show. It is the WORST feeling. I felt weak, tired, frustrated and unmotivated. These days, I am really taking time to not push my body to a place that I know I shouldn’t. Let be honest, we all know our bodies very well. We know when we are pushing to a ‘good’ place and when we are overdoing it. I want to live a long life and be able to walk with no pain, complete all of my activities of daily living without fatigue and stay strong. In order to do this, now is the crucial time to eat well, listen to your body and feel good. I am taking the extra step to really stay in tune with myself and not just PUSH PUSH PUSH. I am on just 3 days of cardio right now for 30 minutes and 4 days of lifting. Every one’s show prep is different because every one’s body responds differently to foods, workouts etc. This works for me. Because my nutrition is staying so on point, there is no need to overstress the body with double sessions of cardio. This will cause the adrenal system to weaken and put the body in overstress mode, causing it to hold onto excess fat.
I completed a great back/abs workout today that I have shared below:
A1) Compound barbell back rows: 4×8
A2) decline push ups 4×10
B1) Cable back rows 4×8
B2) 1 arm DB rows 4×5
C1) TRX LOW rows 4×8D1) Lat pull down 4×8
ABS!
Stability ball pikes 3×15
Windmills (18lb kb) 3×10 each side
Stability ball roll outs 3×15
For the compound barbell back rows, I used Nick Tumminello’s method that he shares in this video with the compound back rows. I was able to 100% focus on form and because this was a ”new to me” method of performing the rows, I took the extra time to really feel and engage each movement. This was a GREAT variation that was an amazing change from the norm. I suggest you give it all a try!
Reading Fabulous Articles such as these
“Busting the top 5 Strength training myths for women” which is similar to my post “5 fitness rants“
“Take 5 Strength Series” From Kellie Davis, where she puts together a great workout consisting of only 5 exercises!
“The best abs exercises you’ve never seen” from Shape Magazine
“7 for 27” Article on T-nation from Ben Bruno.
“27 more ways to get sh!t done” from The Greatist.
“12 reasons your not losing fat” By Jason Ferrugia
Making New Turkey Meatballs
I picked up some lean ground turkey from Whole Foods this past weekend and knew that I wanted to make some sort of meatballs. To be honest, I was feeling lazy and didn’t want to look up a recipe. When this happens, I turn to my spice cabinet and try to look for inspiration. I literally threw this recipe together but it was SO delicious!
COMPETITION FRIENDLY TURKEY MEATBALLS
ingredients:
- 1 lb lean ground turkey breast (can use lean beef)
- 1/2 T oregano
- 1/2 T basil
- 1 tsp black pepper
- 1/2 T TJ’s 21 seasoning salute (or any no salt mixed seasoning)
- 1 T Dijon mustard
- 1 T grainy mustard
Directions
- Add all ingredients into a bow with the ground turkey. Mix well until all of the ingredients are evenly distributed into the meat.
- Form into evenly sized balls (about 1 inch in diameter)
- Bake at 350 for about 30 minutes or until cooked through (flipping halfway)
Trying out this amazing HIIT Cardio workout! (You should too!)
This is a 2 part workout. The first part, you will be on the treadmill performing short and intense 30 second sprints with a minute recovery. You should be going ALL OUT on those 30 seconds. At the end of each 30 second ‘work’ period, jump to the sides of the treadmill and then slow it down to your recovery speed. Part 2 of this workout consists of 2 treadmill flat sprints and some upper body and core work.
ENJOY!
TOTAL TREADMILL TORTURE
Part 1
|
Time
|
Incline
|
Speed
|
|
0-3
|
1.0%
|
6.0 (warm up)
|
|
3:00-4:00
|
1.0%
|
9.0
|
|
4:00-5:00
|
1.0%
|
3.0
|
|
5:00-5:30
|
5%
|
8.8
|
|
5:30-6:30
|
5%
|
3.0
|
|
6:30-7:00
|
8%
|
8.5
|
|
7:00-8:00
|
8%
|
3.0
|
|
8:00-8:30
|
11%
|
7.8
|
|
8:30-9:30
|
11%
|
3.0
|
|
9:30-10:00
|
13%
|
7.0
|
|
10:00-11:00
|
13%
|
3.0
|
|
11:00-11:30
|
15%
|
6.2
|
|
11:30-12:30
|
10%
|
3.0
|
|
12:30-13:00
|
10%
|
8.0
|
**Repeat minutes 3-13 for a total of 23 minutes,
**Come off the treadmill and perform 10 jump squats, 10 burpees, 10 (each side) walking lunges
PART 2
|
1 min sprint (1%, 10.0 speed)
|
|
10 push ups
|
|
10 shoulder taps
|
|
10 (each side) mountain climbers
|
|
1 min sprint (1%, 10.0 speed)
|
|
10 straight leg sit ups
|
|
10 elbow plank knee to elbow (each side)
|
|
10 single leg leg lifts (keep back flat on the ground, hands by your side)
|
|
10 sprinter sit ups
|
**Repeat 2x through if you’re up for it!
Still finding myself obsessed with e-cards:
WHAT HAVE YOU BEEN UP TO LATELY?
