Cheat Days Are Okay, Really.

HAPPY CHEAT DAY!!

Friday of every week is generally my cheat day. I know you constantly hear people saying “There’s no such thing as a cheat day” and that’s fine for them. But for me, I have a cheat day for a couple of reasons.  1) To give my body a day to rest. 2) (The main reason why I cheat) To give my body that small guilty pleasure each week enjoying my favorite meals. It’s large enough to satisfy my cravings and small enough to ensure it doesn't ruin my progress.  I don’t encourage more than one cheat day each week. I’m not saying go out and have fast food for every meal today, I’m just saying you shouldn't feel guilty taking a day off and enjoying one free meal with your family, spouse, or significant other. I mean Friday’s are typically date night, right? So why not splurge just a little bit.

Why should you cheat? When dieting for fat loss, average intake of carbohydrates and calories tend to be low. Over time, your body realizes it is taking in fewer calories than it is burning. In turn, it will try to balance calories-in versus calories-out by becoming more efficient and your metabolism drops. This is not good when fat loss is the goal. Cheat days will trick the body into thinking it is getting enough calories (if not too many) and the body will then ignite its fat burning metabolism. 

Enjoy your day off!  Happy Halloween! :) 

Back and Biceps

Tonight’s workout focused on upper body, mostly back and biceps.  Your back begins with your traps and your rear deltoids. The major muscles of the back are: Traps, Rear Delts, Lats, Rhomboid, and Lower Back. If you are looking to specialize a certain area of your back, here are a few exercises that target each group individually.

 Lats:

·         Lat pull downs

·         Bent over row

·         Pull-ups

·         Cable row

·         Straight arm pull down

Traps:

·         Shrugs ( Dumbbell, Cable, Bar etc.)

·         Upright rows

Rear Delts:

·         Rear delt flys

·         Face pulls

Rhomboid:

·         Negative pull ups  (Video Demonstration Negative Pull Ups)

·         Rowing machine

Lower Back:

·         Back extensions

·         Bar dead lift

·         Superman

·         Good mornings

  You should keep in mind your weekly training schedule. When training your back, be mindful of the exercises that you performed on a shoulder workout- if you complete shoulders the day before. I don’t usually choose to exercise my back the day after shoulders because my shoulder workout includes exercises that require the use of  my rear deltoids and traps. If you perform exercises that incorporate your rear deltoids and traps in your shoulder day, compose a workout that focuses more on your lats and lower back. Reworking muscles without proper time to grow and recover can cause injury of the muscles. Remember muscles grow outside of the gym.  The goal of exercising is to effectively break down the muscle fibers and “tear” them. Then, with proper nutrition and rest, the tears repair themselves and your muscles grow. Optimally, rest a muscle group anywhere from 36-48 hours before reworking it to allow for them to fully recover and grow.  Bonus tip: stretch those muscles during that recovery window and eat properly! Work that lactic acid out of there!

Cardio:

     15 minutes on elliptical Level 7 (Completed 1.84mi)

Circuit  1:

    Upright Row w/ Kettlebell  3 sets 15 reps      Wt: 30lb, 30lb, 20lb
 1 Arm Dumbbell Row 3 sets 15 reps:                Wt: 25lb, 25lb, 20lb
 Bent Over Row w/ Bar 3 sets 15 reps:              Wt: 40lb, 40lb, 30lb

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 2:

   Seated Row  3 sets 12reps           Wt: 60lb, 60lb, 60lb
   Lat Pull Down 3 sets 12 reps       Wt: 55lb, 55lb, 55lb
   Pull Up 3 Sets    Reps: 3, 4, 5

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 3:

Dumbbell push up row: 3 sets 24 reps ( 12 each arm)         Wt: 8lb, 8lb, 8lb
(Video Demonstration Dumbbell Push Up Row

Resistance Band Curls 3 sets 30 reps (15each arm)            Wt: Light Resistance ( Yellow band)

Complete circuit 3 times , rest 30-45 seconds between rounds

Ab Circuit

  Flutterkick: 20reps ( 10 each leg)

  Ball Toss: 15 reps ( Ball to legs and back to arms is 1 rep)

  Leg Raises: 15 reps

 Back Extensions: 20 reps

Complete circuit 3 times , rest 30-45 seconds between rounds

Lean, Luscious Legs

Today’s workout was all about getting those lean, luscious legs.  We all know leg day sucks, A LOT! However, friends’ don’t let friends’ skip leg day. EVER.  This workout contains a large amount of squats. It is EXTREMELY important to have correct form when performing squats. If you don’t feel comfortable squatting without a spotter or don’t feel you that have perfected the form, try using the smith machine. It is a little easier to perform the exercise but at the same time you lessen the risk of injury, and that is always a good thing!

When I first started squatting I was worried about dropping the weight.  The idea is to act like you are sitting down in a chair right before you sit back.  I would take a bench and put it underneath me for two reasons. 1) To make sure I was going down far enough 2) If I became unbalanced, the bench was there to catch my fall.

Be sure to keep your back straight, chest up, and drive through your heels. Do not let your knees go over your toes and ensure your legs come to 90 degree angles. If you find that you are struggling to keep proper form, lower the weight. ( It is okay to lessen the weight!!! I did it in this workout with the Clean and Press.) I've provided some videos to demonstrate the correct technique. Also, your legs will be extremely tight tomorrow. Don't forget to stretch. I find that the best place to stretch is in a hot  shower. But that's just me :)

Time to complete: 1 hr 15 minutes

Cardio:

15 minutes on stationary bike: Level  7

Circuit 1:

Leg extensions: 4 sets 12 reps Wt: 50lb, 60lb, 65lb, 70lb

Super set w/ Leg Curl: 4 Sets 12 reps Wt: 50lb, 60lb, 65lb, 70lb

Circuit 2

Squats:  4 sets 8reps Wt: 65lb, 70lb, 85lb,  85lb  Video Demonstration Squats

Sumo Squats: 4 sets 15 reps: Wt: 25lb, 25lb, 30lb, 30lb

Ski Squats: 4 sets 15 reps Wt: 25lb plate on each arm

Circuit 3:

Clean and Press 4 sets 8 reps Wt: 50lb, 50lb, 40lb, 40lb (form got messy, so I  lowered the weight)

Video Demonstration Clean and Press

Good Mornings: 4 sets 12 reps Wt: 30lb, 30lb, 30lb, 30lb
Video Demonstration Good Mornings

Cool Down:

15 minutes walking on treadmill: 9.0 incline 4.0mph


Happy Lifting! Your legs will be tight:  REMEMBER TO STRETCH!!!

Boulder Shoulders

How do you know when you’ve had a great shoulder workout? It’s obvious; you struggle to wash your hair in the shower after your work out.  No, but really. Tonight my arms feel like jell-o, from the kettlebell swings I did yesterday and this workout today. You should definitely be able to tell that you have worked out hard today! 

 In this workout, Circuit 2 and 3 are used by cables.  I LOVE cables simply because there is always a “tug” after each rep and that comes from the tension of the cable which puts a little more stress on the muscle groups that you are working.  After the completion of the three exercises back to back to back (Triset) rest for 30-45 seconds. There are four exercises (Giant set) for the ab circuit, rest for 30-45 seconds after completing the fourth exercise. I have provided two videos in this blog to demonstrate my two favorite exercises associated with shoulders and upper back area as well as one for the ab circuit. Be sure to watch them to understand the technique.  With each rep remember to breathe, you don’t have to make all those crazy noises like the guys (I mean unless you want to).  Here was today’s workout:

Time to complete: 1 hr 5 minutes

Cardio:
   * 5 minutes jump rope

  * 10 minutes elliptical level 6 ( I completed 1.10mi. How far can you go?)

Circuit 1: On the Bench

  *Military Press 3 sets 8 reps  Wt: 15lb, 20lb, 25lb ( This weight is per arm.To challenge myself, I  increased the weight each round)

         *Tricep Kickbacks 3 sets 8 reps Wt: 10lb

         *Seated Curls 3 sets 8 reps Wt: 10lb

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 2: Cables

  * Face Pulls 3 sets 10 reps Wt: 35lb, 35lb, 40lb ( Increased weight on last set)
(video demonstration Face Pull)

*  Seated Rows 3 sets 10 reps  Wt: 55lb

   *Lateral Pull Down 3 sets 10 reps Wt: 55lb

Complete circuit 3 times , rest 30-45 seconds between rounds

Circuit 3: More Cables

         *Straight Bar Curl 3 sets 10 reps 15lb

         * Overhead Rear Deltoid Fly 3 set 10 reps Wt: 10lb on each cable

        (video demonstration: Overhead Rear Deltoid Fly)
 *High to Low Fly 3 set 10 reps Wt: 10lb on each side

Complete circuit 3 times , rest 30-45 seconds between rounds

Ab Circuit:

       *  20 Russian Twists

         *20 Reverse Crunches

         *10 Stability Ball Pikes (video demonstration Stability Ball Pikes)

         *10 Leg Raises

Complete circuit 3 times , rest 30-45 seconds between rounds

H.I.I.T. Kettlebell Body Workout

After a long weekend celebrating my brother’s 21^st birthday, and no classes or work today, it was EXTREMELY difficult getting out of bed to complete this workout. The main focus in this workout was to keep my heart rate up and honestly to sweat out all the excess alcohol and fatty food from this weekend’s activities.  Cheat days are encouraged because they give us that little satisfaction of cravings each week without completely ruining our fitness goals. I believe a 21^st birthday celebration was a fine reason to cheat.  Here was today’s workout!

Cardio:

15 minute on treadmill 9.0incline, 4.0 pace, 15 minutes.

Circuit 1:

·         10 pushups

·         10 kettleball swings w/ 20lb

·         10 Sumo Squats w/ 20lb

Rest 45 seconds

Circuit 2:

·         15 push ups

·         15 kettle ball swings w/ 20lb

·         15 sumo squats w/ 20 lb

Rest 45 seconds

Circuit 3:

·         20 push ups

·         20 kettleball swings w/ 20lb

·         20 sumo squats w/ 20lb

Rest 45 seconds

Ab Superset:  

·         15 crunches

·         15 flutter kicks

·         15 reverse cruches

·         15 penguins

complete circuit 3 times, resting between sets.

Cardio round 2: (I decided to finish today’s workout with some last minute, second round cardio)

·15 minute jog at 5.5 mph on treadmill.

                                     And this is my baby brother who is finally 21!

A little bit about me :)

I know what you’re all probably thinking,” Great another fitness blog from another health nut.”  In fact, I’m the farthest thing from being a health nut. I’m just an average girl who enjoys working out, being active outdoors, and still eats pizza, wings, and beer every Sunday when my Buffalo Bills play!   As a full time medical student, taking 19 credit hours, residing as president over my program at school and working two jobs, I understand the feeling like there aren’t enough hours in the day! I decided to start writing a blog in an effort to help keep myself on track through my last semester of college (my most stressful semester as I prepare to take my national  MA certification exam.)  I felt that if I recorded my workouts everyday and made myself vulnerable to all of society, I would be more motivated in the gym because I would then be responsible for the workouts posted on my page. YOU ALL hold me accountable. Hopefully, this blog will also help some of you who are struggling to meet your fitness goals or just need to spice up your workout.  I have always been active in lifting and running and naturally athletic. I played lacrosse in both high school and college on school and travel teams, however, I have come to the realization that I am not active as I once was and I can no longer eat the way I once did. (womp)

To give you a little bit of a background on my stats they are as follows starting 10/28/14:

Body Type: Mesomorph click here to learn your body type!

Height: 5’4 ¼      Weight: 142.0 lbs      Shoulder: 41 ¾    Chest: 36 ½         Left arm: 12 1/8                               

Right Arm: 12     Right thigh: 21         Left thigh: 21 ½                 Belly button: 31

Hips: 38               Body Fat: 24.3%            BMI 24.4%

 If you are considering starting a new fitness regimen I highly encourage you to take pictures of your body and/or measurements of body parts prior to starting. Also consider keeping a log of the exercise, weight and reps that you have completed each day.  When you see the numbers increasing throughout the weeks, you are more likely to be motivated in your workouts and your results will reflect that!  Fitness is a slow process. It took more than a day to put it on, it will take more than a day to take it off. With this being said: Don’t weigh yourself every day- when the numbers don’t move it can be discouraging. Also remember that muscle weighs more than fat. Be more concerned with your BF and BMI than your actual weight. In the words of Troy Bolton “We’re all in this together.”♫
Now let’s get moving!