3 month mark and feeling a little sick

 First off, thank you to every who reads my blog, I appreciate all the words of encouragement and kind words. I hope that my blog has inspired you all to take the initial step in accomplishing your own fitness goals! So Monday was my 3 month mark on my fitness blog and these are the results:

Day 1 vs. Day 90

I am proud of myself for how hard I have been working in the gym, and taking control of my diet. I feel stronger and healthier than I ever have. The first month was definitely a struggle- especially training myself to eat breakfast (Something I never have done with the exception of elementary school). I have noticed my metabolism is increasing and I am requiring more food to fuel it. As I look back on the first picture, I can honestly say I’m a little embarrassed, however, let me make one point VERY clear: I weigh the same weight as I did in the first picture. If I can stress anything throughout my journey thus far, it is to show that your weight is only a number, it does not define you. My body fat has decreased significantly and that is the only number I am concerned with.  Even though it’s difficult to see the results change day after day, you will be amazed when you look back and see how far you have come. I read somewhere “ It takes 4 weeks for you to see a change in your body, 8 weeks for your friends to see the change, and 12 weeks for the world to see the change. Give it 12 weeks”. Don’t be too hard on yourself. As Jimmy V would say,” Don’t give up. Don’t EVER give up!”  [I'm reppin' my NCSU sweats on the right ;) ]

Tonight I actually have time to post my workouts from earlier this week. I took yesterday off because I was feeling ill, and today after waking up with a swollen throat I figured it’d be in my best interest to take a today off as well after I called my Dr. for a prescription.  I’m more than positive it’s viral and not strep, but I insisted to be put on an antibiotic just in case :)  So here’s Sunday and Monday’s workouts and this chick is heading to bed early!

Sunday:

Leg extensions: 3 sets 12 reps Wt: 70lbs, 75lbs, 80lbs

Leg Curl: 3 sets 12 reps Wt: 65lbs, 70lbs, 75lbs

Air Squats: 3 sets 20 reps

Bosu Lunges each leg: 3 sets 15 reps

ABS

Bosu Ball Crunches: 3 sets 20 reps

Penguins: 3 sets 40reps (individual count)

Bosu Ball Oblique Crunches: 3 sets 20 reps each side

Butterfly Crunches: 3 sets 20 reps

V-Ups:3 sets 20 reps

Monday:

 Circuit 1:

Assisted Pull Ups: 3 sets 8 reps Wt:55lbs

Assisted Dips: 3 sets 8 reps Wt:55lbs

Wide Grip Seated Row: 3 sets 10reps Wt: 80lbs

Narrow Grip Seated Row: 3 sets 10reps Wt:80lbs

Circuit 2:

Overhead Bar Press: 3 sets 10reps Wt:50lbs

Single Arm Bend Over Row: 3 sets 10 reps each arm Wt:30lbs

Wall Push Ups: 3 sets 20 reps

Preacher Curls: 3 set 10reps Wt: 15lbs

Circuit 3:

Overhead Rear Deltoid Fly: 3 sets  15 reps Wt: 10lbs each cable

Cable Bicep Curls: 3 sets 15reps Wt: 5lbs each cable

Flys: 3 sets 20reps Wt: 5lbs each cable

Single Arm Tricep Extension: 3 sets 10 reps Wt: 5lbs each arm

Hit two new maxs', but feeling the burn this morning!

Yesterday I used as my cheat meal but still went to the gym in the afternoon. I was able to hit to new max's for this workout; I'm pretty pumped about that! :D

 I'll be heading to the gym later on this afternoon, but I wanted to share my workout from yesterday! The 26th will be my 3 month mark, so I'll be putting up my stats sometime this next week. I didn't post any for December because well, my 3 month mark was the day after Christmas. So instead, I took my pictures a few days earlier when I wasn't feeling like a whale before the holidays!

Hope you guys are having an awesome weekend :)

Exercise	Set 1 Wt/Rep	Set 2 Wt/Rep	Set 3 Wt/Rep	Set 4 Wt/Rep
Seated Row	55lbs/12reps	70lbs/10reps	80lbs/10reps	90lbs/10reps (New MAX)
Straight Arm Pull Down	30lbs/12reps	35lbs/10reps	40lbs/10reps	42.5lbs/5reps
Wide Grip Row	50lbs/10reps	57.5lbs/12reps	65lbs/12reps	80lbs/10reps (NEW MAX)
Overhead Rear Deltoid Fly	10lbs each cable/10reps	10lbs each cable/10reps	10lbs each cable/10reps	10lbs each cable/10reps
High Pulley Cable Bicep Curls	10lbs each cable/10reps	5lbs each cable/15reps	10lbs each cable/10reps	5lbs each cable/15reps
Double Arm Lateral Cable Push Down	10lbs each cable/10reps	5lbs each cable/15reps	10lbs each cable/10reps	5lbs each cable/15reps
Tricep Extensions w/ Rope	25lbs/10 reps	30lbs/10reps	30lbs/10reps	30lbs/10reps

Double Arm Lateral Cable Push Down:  I couldn't find a video so I’ll try to explain- 
Put the cables up to the very top of the tower, select weight, then complete an adduction motion with your arms to your thighs.  (You are literally flapping your arms like like a bird’s wings.)  You’ll feel tension in your upper back (traps), some in your lats, and in your shoulders.

Wide Grip Row: video demonstration

Slacking on the blogging, but not at the gym

I apologize for being a horrible blogger this week! I have been extremely busy between work, studying and going to clinicals.  I am absolutely exhausted by the time I get home from the gym after a long day at clinical and find myself going to bed earlier and earlier every day, which leaves little to no room for blogging. Again, I apologize! I’m going to try something new next week and hopefully I can fit in posting my workoutsmore than two nights a week! But here is a post on my workouts Sunday-tonight!:

Sunday:

Cardio:

15 minutes treadmill 9.0 incline 4.0mph Completed: 1mi  Burned: 113 Calories

Circuit 1:

Leg extensions: 3 sets 10 reps Wt: 70lbs

Air Squats: 3 sets 15 reps

Leg Curls: 3 sets 10 reps Wt: 50lbs, 60lbs, 65lbs

Dead Lifts:  3 sets 12 reps Wt: 50lbs

Circuit 2:

Abductor machine: 3 sets 15 reps Wt: 5notch

Adductor machine: 3 sets 15 reps Wt: 4 notch

Single Leg Extension : 3 sets 20 reps  Wt: 70lbs

Bulgarian Squats: 3 sets 10 reps Wt: 2(10)lbs dumbbells

Monday:  2 mile walk at the dog park with my sweet girl to stretch out my legs after a heavy leg day yesterday :) It was a beautiful day!

Tuesday: Off Day

Wednesday:

Cardio:

-          15 minutes treadmill 11.0 incline 4.0mph Completed:1mi Burned: 167 Calories

-          Sprints: 10 minutes: 1 minute on, 1 minute off

Circuit 1:

 Tricep dip assisted: 3 sets 8 reps Wt: 45lbs

Pullups assisted: 3 sets 8 reps Wt: 45lbs

Lateral Shoulder Raise: 3 sets 8 reps Wt:10lbs each arm

Circuit 2:

Forward Shoulder Raise: 3 sets 10reps Wt: 10lbs each arm

Bicep Curls: 3 sets 15 reps Wt: 15lbs each arm

Single Arm Bent Over Row: 3 sets 10 reps Wt: 30lbs

Thursday:

Exercise	Set 1: Wt/Rep	Set 2: Wt/Rep	Set 3: Wt/Rep	Set 4: Wt/Rep
Squats	50lbs/8reps	75lbs/8reps	105lbs/8reps	125lbs/8reps
Leg Press	130lbs/12reps	150lbs/10reps	165lbs/12reps	180lbs/10reps
Goblet Squats	40lbs/15reps	40lbs/15reps	40lbs/15reps	40lbs/15reps
Bosu Lunges	10 reps each leg	10 reps each leg	10 reps each leg	10 reps each leg
Donkey Kickbacks w/ Cable	10lbs/20 reps each leg	10lbs/20 reps each leg	10lbs/20 reps each leg	10lbs/20 reps each leg

Abs:

Crunches on Bosu Ball: 2 sets 20 reps

Oblique Crunches on Bosu Ball: 2 sets 20 reps each side

Knee to Chest Stability Ball: 2 sets 20 reps

Flutter Kicks: 2 sets 20 reps

Leg Throws: 1 set 20 reps

2 day post- Both Upper Body

I'm still trying to figure out this whole schedule adjustment working 8am-5pm everyday, going to the gym, eating dinner and completing some homework and still trying to find time to blog. So far it's looking like I won't be blogging everyday. But here was the workout for yesterday and today- both are upper body workouts. Friday the gym was insanely busy so I didn't get to finish the upper body workout that I had written out. There were too many people on the machines, so I just moved on to abs. I completed the other half of the workout that was intended for Friday, today with some added cardio.  I did something to my left hand the other day, I'm not sure how but I was worried about putting pressure on it for push ups. I modified the push-ups and did them on the wall to decrease the pressure, I was still able to feel my triceps and shoulders working.

 Hope everyone has an awesome weekend!

Friday:

Cardio:

30 minutes elliptical level 9  Completed: 2.71mi Burned: 297 Calories

Circuit 1:

Lat Pull Down: 3 sets 10 reps Wt: 55lbs, 55lbs, 65lbs

Seated Row: 3 sets 10 reps Wt: 70lbs, 70lbs, 75lbs

Tricep Extension: 3 sets 10 reps Wt: 30lbs, 30lbs, 35lbs

Military Press: 3 sets 10 reps Wt: (2) 20lbs dumbbells

Abs:

Bosu Ball sit ups: 3 sets 20 reps

Bicycles: 3 sets 50 reps

Butterfly Crunches: 3 sets 50 reps

Flutter Kicks: 3 sets 50 reps

Stability Ball Knee to Chest: 3 sets 20 reps

Stability Ball Oblique Crunches: 3 sets 20 reps

 Saturday:

Cardio:

30 minutes elliptical Level 6 Compelted: 3.25mi Burned 256 calories

Circuit 1:

Overhead Rear Deltoid Fly: 3 sets 12 reps Wt: 10lbs on each cable

Triangle Wall Push ups: 3 sets 20 reps

Bicep Curls: 3 sets 8 reps ( each arm) Wt: (2)- 20lb dumbbells

Cable Flys: 3 sets 12 reps Wt: 10lbs each cable

Overhead Cable Bicep Curls: 3 sets 15 reps Wt: 10lbs each cable video demonstration

Cardio and Lower Body

Yesterday I used as my off day. I was absolutely exhausted by the time I got home from the clinic. I’m finding it difficult to go to work, the gym, come home, eat, shower, blog, and still have time to type my report/ do homework and still have the energy to do it all again the next day. I’m considering decreasing my blogging just because I simply don’t have the time for it. I’ll still be posting my workouts, recipes, and progress, it just won’t be every day. I’ll have to evaluate that this weekend to figure out what I’m going to do. It will only be for a short time, about a month and a half until this externships ends J With that being said, here was tonight workout:

Time to complete: 35minutes

Cardio:

15 minutes elliptical level 9 Completed:  1.42mi   Burned: 151 Calories

Circuit 1:

Squats: 3 sets 10 reps Wt: 65lbs, 85lbs, 95lbs

Goblet Squats: 3 sets 15 reps Wt: 30lbs, 35lbs, 40lbs dumbbell

Bosu Ball Lunges: 3 sets 20 reps each leg

Circuit 2:

 Bosu Ball Crunches: 3 sets 20 reps

Bosu Ball Oblique Crunches: 3 sets 20 reps each side

Bosu Ball Bridge: 3 sets 20 reps

Take your Vitamin C!

I apologize for MIA for the past few days. On Thursday I woke up with a terrible sore throat and a fever of 101*F. I had caught something  from I don’t know where and it knocked me on my butt, but it wasn't strep or the flu because it's gone now! :) I took Thursday through Saturday to break my fever and relax- I had my externship starting today and I didn’t want to be sick going into it! So here was yesterday’s workout and today’s workout. Oh, and remember to take your Vitamin C!!:

Sunday: Time to complete: 30 minutes

Back Extensions: 3 sets 20 reps

Air Squats: 3 sets 20 reps

Flying dogs: 3 sets 40 reps video demonstration

Dirty Dogs: 3 sets 20 reps (Each leg)

Side Lying Leg Lift: 3 sets 20 reps (Each Leg) video demonstration

Monday:  Time to Complete: 30 minutes

TRX BANDS: 30 seconds on, 30 seconds rest – Repeat 4X for each exercise ( 2 min active exercise)

1.       Rows

2.       Chest press

3.       Squats ( Arms extended over head)

4.       Lunges

5.       Bicep Curls

6.      Tricep Extension

= 12 minutes

Speed Bike: 15 minutes

I'm not trying to be short with you but.....Short workout- Short hair

Yep, I said it- I went short (and I mean short!) I took off 8 inches tonight! I'll admit I was extremely nervous throughout the day and at one point considered backing out; I'm so happy I didn't. I absolutely love it! Because of work and my hair appointment today, the workout was only 30 minutes long. It was a much needed walk  to stretch out my hamstrings after legs 2 days ago - You're welcome :)


Cardio:

30 minutes treadmill  5.0incline 4.0mph Completed 2 mi Burned 227 Calories

Gluten Free Oatmeal Muffins!

 I love muffins simply because they are easy to make, you get a large quantity, and they are easy to grab on the go! These muffins came out perfect! I honestly could have sat down and ate all 16 of them, but I settled for 1 and a half. (I let my parents sample the other half!)  These muffins are gluten free, and vegetarian!   I hope you all enjoy them as much as I enjoyed making them!

Serves:16

Prep time:10 mins

Cook time:30 mins

Total time:40 mins

Ingredients

·         2 eggs

·         ¼ cup canola oil

·         1 cup packed brown sugar

·         ½ cup applesauce ( I used 1 cinnamon flavored applesauce. 1 apple sauce is 4oz/ 0.5cup)

·         1½ cups milk ( I drink 2% so that’s what I used)

·         2 tsp. vanilla extract

·         ½ tsp. salt

·         1 tbsp. ground cinnamon

·         3 cups oats ( I used the quaker oats in the canister)

·         2 tsp. baking powder

·         Optional: your favorite topping(s). I used chocolate chips, but you can use fruits or nuts as well!

Instructions

1.      Preheat the oven to 350 degrees. Line a muffin tin with paper or paper/foil muffin liners.

2.      In a large bowl, whisk the eggs, oil, and brown sugar until sugar is dissolved. Add the applesauce, milk, vanilla, salt, and cinnamon. Whisk until well combined. Stir in the oats and baking powder.

3.      Fill the muffin tin with ¼ cup of the oat mixture in each muffin cup. Add your favorite toppings. 

4.      Bake for 30 minutes. Let them cool for 5 minutes before eating. Store in an airtight container or freeze in a zip top storage bag.

Mixing all the ingredients together. I know
it kinda looks like puke, but I promise it's
delicious! 

Adding it to the muffin tin. Don't forget the liners- you'll 
regret it later, I promise.

Your final product! YUMMMMM!

No cardio :) Just upper body and abs!

Got to the gym pretty late tonight after doing last minute errands before my externship begins next week and making a few new meals! They both turned out really great! Stay tuned on my next posts for the recipes!

Tonight’s workout was strictly lifting and abs, I cut out the cardio and spent 10-12 minutes stretching my legs out instead. My legs were surprisingly extremely sore after yesterday’s workout (mostly my hamstrings). Soreness is a great thing in the gym- it means you workout hard! I’m expecting my biceps to be sore tomorrow after tonight’s workout :)

Time to Complete: 1 hour

Single Arm Bent Over Row 3 sets (each arm)  15 reps Wt:25lbs

Reverse Grip Tricep Extension w/ Cable 3 sets 15 reps Wt:25lbs

Overhead Rear Deltoid Fly 3 sets 15 reps Wt: 10lbs each cable

Rope Bicep Curls 3 sets 15 reps Wt:25lbs

Overhead Cable Bicep Curl 3 sets until failure each time ( 26reps, 21reps, 24reps) Video Demonstration

Close Grip Pull Down ( Use the row grip for this exercise or 2 triangle straps) 3 sets 15 reps Wt:55lbs

Bench Dips 3 sets 15 reps

Stability Ball Knee to Chest 3 sets 20reps

Stability Ball Situps 3 sets 20 reps

Stability Ball Penguins 3 sets 20 reps ( 40 individual counts)

Stability Ball Twists 3 sets 20 reps ( 40 individual counts)

Bicycles 3 sets 20 reps  ( 40 individual counts)

Happy Return of the Bachelor :D

Let be honest, your heart was beating a million bpm when Sean was the Bachelor. But now we've got Chris! If he didn't send your heart flying out of your chest, you blood pressure was through the roof after seeing what's to come this season.  Anyways- enough about this show, it's the only TV I watch besides sports.

Today's workout seemed like it took forever to get through even though it was only an hour long. I'm not sure why, it could've been that the gym was a thousand degrees, or the amount of people in there was ridiculous. Tomorrow I plan on hitting the bag for a bit and working in some TRX for arms and abs and adding a new recipe to the blog :) Stay tuned. 

PS: I'm #teambritt already! ;)

Time to complete: 1 hour

Circuit 1:

Single Leg Push Downs 3 sets 12 reps Wt: 80lbs

Dead Lift 3 sets 12 reps Wt: 60lbs

Sumo Squat 3 sets 12 reps Wt: 25lbs

Circuit 2:

Curtsy Lunges  3 sets 12 reps each leg Wt: 2-15lbs dumbbells

Frog Situps 3 sets 20 reps

Leg Raises 3 sets 12 reps

Cardio: 30 minutes total

 Treadmill 5mph 12:00 minutes Completed 1 mi Burned 118 Calories

Stationary Bike 18:00minutes Completed 3.85mi Burned 114 Calories

Yep, I'm a slacker

 Fact: I’ve been a bit of a slacker this week. Okay, I’ve been a REALLY BIG slacker this week! Between Vegas, NYE and seeing Ryan for a few days on his leave, I have managed to make it to the gym 2 times  in 7 days. (Yikes!) My body felt achy this morning, I felt run down (when really I wasn’t) and I almost convinced myself out of the gym again today! But now that Ryan’s back at OCS and the holidays’ are over, it’s time to get my butt back in gear ( I’m just thankful I didn’t gain any weight)!

 I spent an hour at the gym today to get myself back into the swing of things and plan on keeping that momentum going!   I also have my numbers from December weigh ins/ measurements/ pictures. Unfortunately, my phone suffered some damage during the holidays' and I had to get a new one- it will be here tomorrow. I'm hoping to retrieve all that information within the next couple of days from the phone! Until then, here was today’s workout!

Time to complete: 1 hour 

Cardio:

 35 minutes elliptical level 9 Completed: 3.03mi Burned: 342 calories

Circuit:

 Shoulder Raises 3 sets (forward 12 reps, lateral 12 reps, overhead press 12 reps) 36 counts is 1 set.

 Wt: 5lbs

Overhead Rear Deltoid Fly 3 sets 10 reps Wt:  10lbs each cable

Straight Arm Cable Pull Down: 3 sets 10 reps Wt: 30lbs

Single Arm Lateral Pull Down (Cable) 3 sets 10 reps(each arm) Wt: 30lbs

Rope Curls 3 sets 10 reps Wt: 20lbs