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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Supplement Guide: Glutamine

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What is it?

  • Glutamine is an amino acid that helps with the production of muscle. Its a naturally occurring amino that’s already in your body. Not just glutamine, but all amino acids are the building blocks of protein. Its mainly known as a sport supplement to help with recovery, but has been show to improve the immune system, help with illnesses and help wit people who have gone through surgeries.

Some foods Glutamine is in include:

  • Milk
  • Beef
  • Peanuts
  • Pork
  • Cabbage
  •  Spinach
  • Soy
  • Yogurt
  • Chicken
  • Parsley
  • Egg Whites

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Using it for Sports Performance:

  • When you start training or even working out a lot, your body’s natural stores of glutamine begin to diminish. Therefor supplementation will help your replenish that amino along with aiding in recovery.  Its also been shown to help with cortisol levels, because cortisol has been known to break down muscles. So replenishing glutamine if you’re working out a lot is ideal.

How much should I take?

  • There are many types to take including pills, liquid, and powder forms. There also is usually BCAA (Branch Chain Amino Acids) and Glutamine in protein powders already, so depending on how much your working, how clean your eating and your lifestyle … the amount in their might be enough. The average recommendation is around 5 grams 2 or 3 times a day.
  • Personally I would judge it on how you feel too, if your SUPER sore, take a little extra and so on so forth.

I like to take it with every protein shake I make within the day (usually 2-3 shakes a day…and I use the powder form for this and just mix it in). I also take 3 grams at night (capsule form). When you’re sleeping or resting, its easier for your body to heal and recover.. that’s why its good to take towards the end of the day. =)

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All About Creatine

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So many of you know what creatine (also known as creatine phosphate) is, but some of you may be asking what is that?! I’m gonna give ya the details.. its kind of a process to explain so I hope I do an alright job at it hahahah! =)

What is it?

Your body naturally produces creatine (about 2 grams a day) through the pancreases, liver and kidneys. You also can get it through eating meat (mainly red meat) or through supplementation. Its an amino acid derived from arginine, glycine and methionine.

Why you may or may not need it?

Creatine has shown effectiveness for overall athletic performance, muscle growth, size and strength and just overall health benefits too. Without getting too complicated, creatine is the resynthesis of ATP (adenosine tri-phosphate) and ATP is used as energy for muscle contraction (mainly weight lifting exercises). When your muscles contract the molecule of the ATP split making ADP (adenosine di-phosphate). So basically you lose the one ATP and gain two ADP. . . .this is where creatine phosphate comes in! So when you supplement with creatine, it gives up, or bonds to a phosphate of ADP therefore converting it back into ATP. With that, creatine can get to the muscle faster, allowing it to regenerate faster, leaving you with higher intensity workouts, heavier lifts and a better performance throughout your workout. But your ability to store creatine is a limited time and your body will soon search for other ways of obtaining your ATP.

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Are there side effects?

YUP! just like anything basically… some include headache, upset stomach, and diarrhea (but that’s usually when the person is taking WAYYY over the limits suggested).

Also creatine is more so used by men because ..well not only does it help with muscle mass but it can also make you retain water in some ways .. so not very many women are wanting to gain weight, especially water weight. . . but also keep in mind that a lot of it is water weight that you do gain and its easy to shed too once you’ve built the structure of muscle you may be shooting for.

How much?

Depends on the person, but they recommend:

  • 3-5g a day. (maintenance phase)
  • 20g for 5 to 7 days (loading phase)
  • Be sure to cycle off creatine around every 2-3 months.

During the loading phase and why they recommend it is so that you can start gaining the benefits of the creatine in the shortest amount of time. But taking a smaller dosage has shown to be beneficial as well.

Also, when taking creatine, its best to take it 30 min before and after a workout to reap the most benefits. Its also to take with a high-glycemic carb. . . so a protein shake or sports drink with a decent amount of carbs is two of the best options.

Now obviously you cant just sit around taking supplement expecting to “gain muscle growth” because your taking creatine. Creatine (like any other sport supplement) works best when your eat a clean, healthy diet full of vitamins, minerals and nutrients and you’re getting a good amount of exercise in.

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Tip of the Week #14 Pace Yourself

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Whether you’re starting to workout more or eating healthy, you have to know how you function….. You cant expect to do a 180 switch over night, its just not going to happen. And you cant expect miracles to happen in a week either, sure you may drop some weight the first month, but its not going to be super fast. Besides, studies have shown that the slower you actually do loose weight, the easier it will be to keep it off.

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  • Fitness- So when beginning a new workout or just beginning to workout, you have to learn to read your body. You cant just go from not working out to hitting the gym six times a week, you wont last and you’ll be exhausted. Start off small and then work your way up. Also don’t train a muscle group more that 3 times a week, you’ll over work it and to build and form muscle, they need rest. Muscles form when your actually resting rather than your actually working them. When you work a certain muscle group, it tears the muscle and with the proper recovery time the muscle will rebuild itself making it stronger, leaving you leaner too… hence building muscle. Working out for 4 hours a day is also a big no-no! No more than 2 hours a day of intense exercise is really needed and is really even possible. Sure you may be able to workout for 4 hours but by the second hour your body is going to be  drained, overworked and it may even be counterproductive. When you workout that much at an intense level, your body may begin to actually burn off the muscle you just spent time creating because its searching for an energy source (which is usually fat).

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  • Diet – You cant just go from eating Lucky Charms, foot long subs on white bread with gobs of mayo and mac n cheese with hotdogs to eating healthy overnight as well. Its not that easy, your going to get bored and feel deprived of everything you used to eat. again, take baby steps. Switch out your Lucky Charms for some classic oatmeal, or a new kashi cereal. Then work on getting your sandwiches on whole wheat bread and adding more veggies. Plus, if you explore with foods you’ve never had, or even hated in the past, once you start to switch up your diet, you’ll notice your taste buds start to change. I used to hate… not LOATH grapefruit… I love it now. Same thing with onion, artichoke, and game meats. . . Get on google, pinterest, instagram or even blog to find fun new recipes. =)

Running Outside Vs. on a Treadmill

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So you may think they are the same and that your burning the same amount of calories and whatnot, but they are very different. Here are the differences, but both are great for whatever kind of workout you decide to do.

Inside:

  • Since the treadmill belt id moving, it takes less to run, making you run faster.
  • Can be great when weather conditions aren’t ideal for running outside (rain, hail, snow etc.. )
  • At night time, if you don’t live in the most ideal neighborhoods. – safety
  • Air conditioning can make it easier to run faster.
  • You can create “hills” using incline. Or using one of the programmed workouts on the treadmill.
  • Reduces impact on knees, ankles, feet and joints.
  • Running on a treadmill you use more of your quad muscle.
  • Can stop any time you want or need too (with the touch of a button)
  • You can watch TV while you do it
  • If you have kids, this might be easier to be able to watch them while you still get in a workout.

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Outside:

  • Natural inclines and weather conditions, make it harder, so you work harder that if you were inside.
  • Engages more muscles and requires more energy.
  • Running outside you use more of your hamstring muscle.
  • You get different sights and views of wherever you are.
  • Burn more calories.
  • Sweat more (usually) since it takes more energy.
  • Cant really stop till you either get to your destination or back to where you started (this is why I mostly run outdoors haha)
  • You can go anywhere pretty much, for as long as you want.
  • More motivating. I like to set goals on either distance or how long I can go without taking a quick rest.
  • You can make fun new routes! (I got the “map my run” app, love it, it tracks distance, how long you go, all kinds of things).

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Abs Workout #1

The Roll up – place yoga ball under thighs so that your basically in a downward plank pose. Keeping hand in same spot, roll body upward using your abs as the main driving force and stop when toes are on the ball. Roll back out and repeat. 3 sets 15 reps.

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Side Bent Twist Plank – Doing a side plank, take opposite arm (the on your not resting on) and twist toward other shoulder. Keep abs tight and contact them every twist. 3 sets 11-15 reps. The slower you go the better the workout will be.

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Standing Crunches – stand tall, hands can either be behind your head like in the picture or tight at your sides with fists by cheeks and elbows in by the ribs. (almost in a boxing stance) and your going to crunch to the side. alternating sides each move. Make sure your using core as the main force of movement. 3 sets. 20 reps.

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Dolphin Toes- kind of like before but without the ball. I want you to do the same thing but arching your back. Hold both positions for 30 seconds. Do as many as you can!

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Yoga Boat– Lying down, lift both begs just above the ground to they aren’t touching as well as your neck and head. Using mainly your core, lift body up so that your sitting in a V position and hold for 30 seconds. lower body back down, but go to starting position so that your legs ad neck aren’t hitting the ground. During this whole exercise, the only thing that should be touching the ground is your back. 3 Sets, 15 reps.

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Rotating Ball Plank-  Keeping shins on yoga ball and arms straight out on floor, using core, twist body to the left and right making sure to keep abs tight and contracted. Do 3 sets. 20 twists on each side (making it 40 twists total per set)

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Sore Muscles???

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So if your new to workouts, or even very experienced in the fitness world, sore muscles is just something your not going to be able to avoid. And if you have avoided it… please tell me your secret lol. . . . either that, or you’re doing something wrong.

 

To prevent:

  • Take a non-steroidal anti-inflammatory drug before your workout. (AKA Aspirin or Ibuprofen)
  • Stretch and warm up before your workouts.
  • Drink a shit ton of water – all day, everyday!
  • Get a good nights sleep
  • Make sure your diet is in check

 

To sooth:

  • Epsom Salt bath
  • Icy Hot
  • More exercise, when the muscle tissue is warn its less sore rather than when its cold.
  • Good nutrition
  • Ice your muscles
  • Hot/cold shower
  • Get a massage
  • WATER WATER WATER