10 and 11 Weeks Out

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Less than 70 days till I step on that stage in my hooker heals and sparkly bikini! Oh my gosh guys.. If you ever think about doing this make sure your ready for all the craziness that goes with it haha. A part of it is pretty simple if you think about it, eat super clean 24/7 along with some pretty intense workouts.

But along with the obvious, no one really talks about the mental aspect of it. There will be days you will want to quit, not give it your all, slack off, cheat on your diet, want to eat an entire subway sandwich and oh so many more things. But needless to say were doing this! ( I keep having to tell myself that for some reason).

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So here is my 10 and 11 weeks out pics and I’m not sure if its because I had a really weird dream the other day but I kind of had an epiphany. After all the things I’ve been through with preparing for this and just in life in general (car accident on my birthday, first broken bone, still dealing with getting my settlement and of course some family craziness ..who doesn’t have those haha)  along with weight (gain and loss), struggles with self acceptance, eating habits, knowledge and just learning to believe in myself its kinda ironic that I have to pep talk myself up sometimes.

With that being said I made a short little list ( and I have more than this) but here are some top reasons I keep telling myself WHY I’m doing this. Its always important to have a goal, but more importantly you need to have a WHY. And your Why ideally should almost scare you, make you cry in joy and excite you all in one…

And your “why’s” should be more than the obvious … like to look hot… common everyone wants that but its not deep. Dig deep!!!

  1. To prove to myself and others (more for myself though) that I can do this the healthy way. To be healthy mind, body, soul and to not have any self hate towards myself as a person nor towards the body I live in.
  2. To push myself  ( I’ve always had a good sense of drive with whatever I choose to do) When I think about how hard something is I want to automatically realize that I can accomplish anything. Put in the work, get the results of the work put in. Not easy but it will be worth it.
  3. I can honestly say that I no longer want to be “skinny” nor do I really like that word either… skinny. It rubs me the wrong way now, and for a good reason. I can see a girl walking around who is particularly “Skinny”… That’s not my goal anymore, nor is it honestly attractive to me really (just my opinion). I want to be “FIT” I want people to look at me and tell that I strive for this, that I work for it and I look healthy. A well build physique is attractive to me, no one can buy it or give it to me and it shows that I put in the work to obtain it.
  4. I also like to think of myself in the future. I see so many adults or even people who are younger than me have too many health problems and usually looking and even acting 20 years older than they are. Not only that but they have kids and its hard for them to keep up with their own kids. I want my family to be active, healthy and I want to enjoy that with them when the time comes. I see it as I pay a little extra to take care of myself now so I wont have to pay for it when I get older at the doctors.
  5. .. this one really isn’t a “why” but … when you start to see things in a positive light, more and more positive things start to come to you. You get a promotion, you receive good news from a friend … ect. the more positive vibes if you will that you put out there, the more that will come your way. sounds crazy but its true. … don’t believe me. try it .. just for shits and giggles =)

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wpid-img_20140731_105255.jpgSlow progress but its still progress. Pacience is key here and staying motivated can take its toll.

” Decide you want it more than your afraid of it!!” – Bill Cosby

 

ps.. I also found this gum and its amazing haha. Thought I would share it with ya’ll. Its called Yum Yum Gum. They pretty much have every flavor thought of … when pumpkin pie gets in season … OH ITS ON!!! =P

 

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Workouts #2 (Back, Biceps, Shoulders) Competition Prep (MONTH 1 )

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So as you guys know, I’m training for my first fitness competition! So excited/nervous haha! This is one of my workouts I do on top of an hour or cardio. This usually takes me around an hour to complete too. (meaning 2 hrs total) Try to have minimal rest time between everything too.

You will see a basic workouts and then in italics you’ll see a cardio move. The cardio move is in between each set.  You can do any form of cadio for the 30 seconds, some of my favs include:

  • Jump Rope
  • Kettle bell Swings
  • Jumping Jacks
  • Mountain Climbers (on the floor or in an incline)
  • Jump Squats
  • Step Ups
  • Running in Place

Workout                                                                                                                             Sets X Reps          

1. Lat Pulldown                                                                                                                  3 X 9-11

(Wide pull, Underhand pull and Overhand pull )

Cardio acceleration 30s

2. Cable Face Pulls w/ Rope                                                                                           3 X 12-15

Cardio acceleration 30s

3. Rows                                                                                                                               3 X 12-15

Cardio acceleration 30s

4. DB/ KB Swings                                                                                                                8R X 20s (10s Rest)

5.Preacher Curls                                                                                                                3 X 9-11

Cardio acceleration 30s

6. Cable Rope Hammer Curls                                                                                          3 X 12-15

Cardio acceleration 30s

7. Step Ups                                                                                                                          8R X 20s (10s Rest)

8. Overhead Press with Squat                                                                                         3 X 9-11

Cardio acceleration 30s

9. Standing Military Press                                                                                                  3 X 12- 15

Cardio acceleration 30s

10. Bosu’ Mountain Climbers                                                                                           8R X 20s (10s Rest)

11.Incline Barbell Curls                                                                                                     3 X 12-15

Cardio acceleration 30s

Key:

Reps are the number of times you do the exercise. Example 9 to 11 reps, so lifting 9 to 11 times.

Sets are the number of times you complete the rep. So 3 “sets” of 9-11 “reps”

s = seconds

8R x20s   = 8 rounds (do 8 times) for 20 seconds with only 10 seconds of rest

MB = medicine ball.

Workout #1 (Chest, Legs, Abs, Triceps) Competition Prep (MONTH 1 )

So as you guys know, I’m training for my first fitness competition! So excited/nervous haha! This is one of my workouts I do on top of an hour or cardio. This usually takes me around an hour to complete too. (meaning 2 hrs total) Try to have minimal rest time between everything too.

Also, I mix up the sets too. Like #1 says bench press, then over on the right side, (in the parenthesis is a cardio move), so I do one set of the bench press, 11 “reps”. then Jump rope 30 seconds in between each rep.

So it looks like this basically :

Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. Bench press (11 reps) Jump rope 30s. …. Making 3 “sets”. Next , Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds, Pec Fly (15 reps) Mountain Climbers 30 seconds.. So on and so forth.

Workout                                                                   Sets x Reps                                      Mixed Cardio

1. Bench Press                                                             3 x 9-11                                         (Jump Rope 30s )

2. Pec Fly                                                                       3 x 12-15                                       (Mountain Climbers 30s)

3. Leg Raises                                                                8R x 20s (10s Rest)

4. Smith-Machine Squats                                           3 x 9-11

5. Lying Leg Curls                                                        3 x 9-11                                           (Squat Jumps x 11)

6. Leg Extensions                                                         3 x 12-15                                        (Step Ups 30s)

7. Tight Crunches                                                        8R x 20s (10s Rest)

8. Lying Skull Crushers                                               3 x 9-11                                            (Step Ups 30s)

9. Bench Dips                                                               3 x 12-15                                          (Jump Rope 30s)

10. MB Side Twist                                                        8R x 20s (10s Rest)

Key:

Reps are the number of times you do the exercise. Example 9 to 11 reps, so lifting 9 to 11 times.

Sets are the number of times you complete the rep. So 3 “sets” of 9-11 “reps”

s = seconds

8R x20s   = 8 rounds (do 8 times) for 20 seconds with only 10 seconds of rest

MB = medicine ball.

Quick Update Everyone! FITNESS COMP!!!

Fitness 1 fitness2

So if you follow me on Facebook or Pinterest… You probably already know this.. But, if you don’t. Here’s what’s going on!

So I love feeling healthy, I love making different concoctions with my food and finding the healthiest foods for my body. I’m kinda weird like that, I’d rather read books like The China Study, Fit2Fat2Fit, and The Eat Clean Diet rather than The Hunger Games … I love all my different fitness magazines and the health/diet section is always where I head straight for when I walk into Barns and Noble.

So … what would be more fun/rewarding/insane and exciting thing to do THAN ENTER MYSELF INTO A BIKINI FITNESS COMPETITION  !!!! BAM! hahaha.

So ladies and gents, that’s what I’m up to. So on top of my everyday handy dandy little posts about keeping your metabolism up and awesome, simple recipes, you’ll be going through the journey of preparing for a fitness competition with me for the next 6 months as well. It will be like best of both worlds! One side for the “everyday person who just wants to loose some weight and be healthy”, and then on the other side the “lets tone it up and be lean and amazingly fit” side.

Most of me is SOO READY and excited for this! I cant wait to feel and look amazing, I truly believe this is what I need to give me that drive to push myself to be in the shape I want to be in. Another part of be is sooo nervous and scared as well. haha. Believe me, I’m a honest person, so Ill let you know the ups and downs and everything in between to what goes into it. =) But most of all I’m making a commitment to myself, I’m staying positive and I KNOW I can do this! I look forward on sharing this journey with you guys!

Things to look forward to posting :

  • My diet, and how its going to change with how my body is changing
  • supplementation
  • Workouts, muscle exhaustion
  • carb loading
  • protein 101
  • and much ,much more!!! ( PS if you guys have any questions, comments, or want to know anything I haven’t talked about, ask on my Ask me anything Page!!) link below:

https://fitandfablife.wordpress.com/ask-me-anything/

Come Monday! Training starts!!! WHOOP!

BTW-here is my pinterest link!     http://pinterest.com/amandagiesey   I have a complete board for Fit and Fab Life alone! =)