Personal Training

Florida, Foxwoods Prep And A Fierce Workout!

Posted on by Naomi
Hey!!
So this has been a crazy busy week! I was in Florida last week and have to say I was super bummed because it was cold and cloudy. The one thing about Florida is that you can never predict the weather! Oh well…my mom and I still had a blast. We enjoyed some amazing meals and got in a few nice workouts outside! 
As some of you know, I am in the midst of training for the Fitness New England show at Foxwoods which is on April 27th in Connecticut.  My diet is beginning to tighten up a bit and because I allowed myself some indulgences while I was in Florida (which I was planning on!) I made sure to get some movement in each day. 4 days away with amazing restaurants at our fingertips was not something I would pass up 8 weeks out from a show.  I made good choices, allowed for some wiggle room and had a blast with my mom! This time two years ago I was training for my first show at Mohegan Sun. I took some time to reflect on the very first show I ever did and then compared that feeling to where I feel now–(comfort level with preparation and ease with the lifestyle) I have realized that things have has changed dramatically! 

I remember when I was competing for my first show, I would have NEVER traveled anywhere for the last 8 weeks beforehand. I was anxious and scared that I would screw something up. I would email my coach constantly asking if ‘this food was okay’ or ‘that workout was okay’  These are all normal feelings while prepping for your very first show. You want to make sure everything is ‘on point’ I remember the feeling that if I had one extra piece of fruit, I would be on a huge guilt trip with myself. It took me a while to realize–this is NO BIG DEAL! This is LIFE! 



When it comes to training and dieting for a show,  one thing I have realized, now being a CSF coach on the  is that there is NO MAGIC FORMULA. My goal with the girls I coach is to have them figure things out on their own (coincided with guidance from me) When I first started competing, asking my coach a gazillion questions I had a light bulb go off one day. My coach will not be by my side every second of my life. When I want to put something on my plate or skip a workout, or have a question about a workout–I am going to have to figure things out. This is my body and I need to above anything, get IN TUNE with myself. What she says should not dictate how I live my life. 

I am so excited to be on the OTHER side, as a coach and mentor to these ladies. I want to provide tools and guidance along the way–as much as they need, but all with a goal of eventually teaching them how to structure things on their ow. I am not going to be there with my girls through all of their trips, personal events, family outings telling them ‘what to eat’ and ‘how to train’ If they ask me questions about certain foods, I simply ask them back ‘why?’ If they are hungry…I have them eat more! If they are full, they don’t have to eat every single thing on their plan. It is about making healthy living and choices a lifestyle. It should not interfere with their day to day routine. 

Now that I have gone on a bit of a tangent…I want to share some awesome pictures from my trip to Florida. I went with my mom for 4 days to the Delray Beach/Boca Raton area. We took two days to hang a bit and then two days to spend with my Grandmother. 
We were so surprised to get a sweet rental. Nice, shiny Mustang 🙂 The major downer of the trip was that the weather was in no way comparable to the ‘normal’ weather down south. It was chilly (mid 50’s) and cloudy for the majority of the trip. Oh well! We still had a blast. We obviously took some extra time to research some delicious restaurants in the area! The first night we went to “Racks” In Delray Beach. We were told this was a brand new restaurant that was really hoppin’ on a Friday night! We were lucky to grab some reservations considering how busy it was.

We started with a dozen oysters and the Arugula salad which caught our attention immediately

Everything was fantastic! For my entree, I ordered grilled sea scallops with a side of Brussels sprouts. I didn’t snap a picture of it because, honestly? I was focused on the eating! It was such a good choice of a restaurant to kick off our Florida trip!
On our way back to the hotel, we spotted an Elvis impersonator. He was a riot!
The following morning started off with breakfast (at the hotel) I had some oatmeal mixed with protein powder, fruit and some almonds. We followed breakfast by a workout. Although it was a bit chilly and cloudy, this weather (to me) is the perfect outdoor workout weather! I took to the streets because I told myself I am NOT going to Florida without a jog alongside the beach. Our hotel was situated right on the beach, so I certainly took advantage After a 20 minute run, I came back to the hotel and went through a body weight circuit. 
  • 10 burpees
  • 10 reverse crunches
  • 10 (each side) mtn climbers
  • 10 push ups with a shoulder tap
  • **Repeat for 20 minutes as many rounds as possible
I always make sure I get in some sort of movement while I am on vacation. Yes, I am a bit more lax about it, but being away almost motivates me more to workout because I get to explore the new area on my jog and I feel better throughout the whole day! 


Here are some snacks that I brought along (I bought the green beans at a local store nearby) I don’t always travel with food, but I do like to make sure that in a pinch I have some extra options
  • turkey jerky
  • tuna packets
  • Protein bar
  • veggies
  • I also had some fruit that I bought at the local store
  • Almonds
  • Whey protein powder
It was time to fuel for lunch later in the day! We took a walk to Bostons on The Beach which is a cute restaurant that is half outdoors, half indoors and well known to be a Boston Bar, boasting pictures of Boston sports teams and memorabilia 


Peel and eat shrimp to start! These were delicious. They were marintated in Old Bay seasoning, fresh and chilled. 

For the main event, I went with the shore chopped salad (minus the bacon and cheese) It was DELISH!
J+Js Seafood is where we arrived for dinner later that evening. This was the cutest little restaurant with only about 12 tables. It had a true Nautical feel that made you feel so welcomed and comfortable, yet still had a ‘gourmet’ feel to it. 
Dinner was seafood again! Can you tell the theme of the trip? I got grilled salmon with asparagus for my entree. For an appetizer my mom and I split a deconstructed Greek Salad that was served on a grilled lavash wrap. It was SO SO GOOD!! 
And then we went to a glasses shop nearby and I got myself some new frames and new sunglasses! 
Got in another quick and dirty workout! This time I went to the small exercise room in the hotel which had a brand new spin bike. I realized it has been SO long since I have spun and thought this would be perfect! I am all about variety, as you know! I put on one of my Spin Playlists and got moving! 

Yes,  more seafood! Grilled scallops and shrimp with broccoli 
Of course the day we were heading back to boston, the sun decides to come out! Although it was still a bit chilly, I made sure to take in some rays
Brunch on Sunday with my Grandmother before heading back to Boston! There was a delicious spread of fruit, oatmeal, homemade muffins, lox and veggies. I couldn’t have asked for anything better! The trip was such a nice little getaway in the middle of winter. We were hoping for sunnier days, but we still managed to have a great time. Now I am back and in serious mode for Foxwoods! These next 7 weeks are going to FLY by! I can’t wait to share the experience and everything that comes along with it!

ENJOY THE WORKOUT BELOW!
——-


MARCH MADNESS TREADMILL HIIT

Part 1
****6 minutes on treadmill, keep the speed between 3.6-4.0 (adjust accordingly. As the incline gets steeper you may want to lower the speed, but whatever you do, DO NOT HOLD ON!!)

0-1

8%

1-1:30

9%

1:30-2

10%

2-2:30

11%

2:30-3

12%

3:00-3:30

13%

3:30-4:00

14%

4:00-4:30

15%

4:30-6

10%

Off the treadmill
  • 5 inchworms in place with push up at the bottom
  • 10 (each side) mountain climbers)
  • 10 (each side) high plank, knee to elbow
  • 10 push ups

Part 2:

ON TREADMILL: Run 5 minutes: 8mph @ 2% incline

  • 25 mountain climbers
  • 25 jump squats

  • 25 bicycle crunches

  • 25 pushups

  • 1 minute plank

Repeat 2x through if you are up for it!!




Naomi
Naomi