Booty Workout #2

Figured I hadn’t posted a workout in a while.. this will make your glutes burn! But please during these.. watch your form. Its easy to ingjure your back doing a lot of these.

 

1. Weighted squat -With a DB (dumbbell) or plate hold the weight and let it hang with your arms straight. As you lower into the full squat don’t round your back, arch it and squeeze your butt (glutes) muscles. And come back up! 3 x 15.

booty1

2. Smith Squats – put a desired weight onto the smith machine. As you stand at the bar you want to almost be leaning back into the bar so that when you go down it looks like your sitting in a chair made of air.  Feet at shoulder width apart, lower yourself as low as you can go (lower the better) and always remember to SQUEEZE! =)  As your come back up, don’t lock your knees and stop a the top, go straight back down into the squat until your reps are over. 4×20

booty2

3. Roman Deadlift  – Form… please watch your form! Your back should not be rounded AT ALL! set a desired weight onto the bar, feel shoulder width apart and slowly lower yourself down. Now as you lower yourself down its almost as if your “paint brushing the bar over your legs”. as your bring the bar all the way down to your feet, come back up still keeping that flat back. NO ARCHIG lol. 3 x 15

booty3

4. Cable Kickback – some gyms have a strap specifically for this, some don’t. ( I have my own lol… got it for like $6 bucks at Dicks Sporting Goods …) But you also can use just a basic handle for this too you just have to position your foot so it wont slip out. So strap yourself to the machine, grab ahold of the pole or some cables pulls have a bar you can  hang onto for this purpose. and lean forward almost sticking your butt out a little but and kickback your leg .. hence the name. 10 on each side and repeat for other side. do 3 sets.

booty4

5. Side Hip Extension – lol I like to call this the dog peeing workout hahah … inappropriate? .. maybe lol. But your doing just that. On all fours, back arched your going to lift one leg up like a dog to a fire hydrant would and as you lower it back down, don’t lower it all the way and push it back up so therefor your not stopping in between each rep. 3 x 20

boot5

6. Ball Hip Dips. – LOVE THIS … ok so grab a ball, lay flat on the floor so your in that first position shown. as you lift your hips up it should be an even slope. This (2nd pic) if your actual starting point. Position your feet onto the ball and roll your hips up (its going to feel awkward) but you basically will have a straight line in the air now, don’t dip your butt inwards, keep it squeezed and roll back to that 2nd pic, and repeat. 3 x 20

booty6

sore yet??? =)

Advertisements

Life is hard to balance at times …… (14 and 13 weeks out update)

Oh my gosh guys! Sorry life is definitely busier than usual but I’ll try my best to keep it updated! haha.

Between the training, cooking, eating (all I feel like I do is eat btw haha), work and everything else it is all I can do to just come home and not pass out right away …

Now, if you have been following me on instagram, you’ll know that my weight keep fluctuating and this is something I personally find extremely annoying and I know I need to learn not to let it get to me. … with that being said its a good thing I take measurements now and pictures every week because that’s the only way I’m really seeing a difference. But its a good difference! =)

Week 3 (14 weeks out from show.)

wpid-screenshot_2014-07-10-16-48-33-1.png

 

Going into week 4 (13 weeks out from show)

wpid-img_20140710_144844.jpg

hardest part so far? … cardio on those damn stairs.. I tell ya we have a love/hate relationship right now .. and cravings OMG… I just want a PB and J lol….

MY CRAVING CRUSHERS:

  • Gum – deserts
  • mints
  • sparkling water!!! – look for no sugar/sodium/ nothing…
  • tea
  • spices

ooh that  list looks sad lol.

OH also… I have the best boyfriend ever! we past 4 years on the 4th of july … he got me this!!

oh…so … beautiful….

wpid-img_20140709_115321.jpg

 

 

Supplement Guide: Glutamine

glut

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

glut3

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. =)

glut1

Tip of the Week #14 Pace Yourself

pace

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.

pace1

  • 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).

pace2

  • 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. =)

Workout #2 (Shoulders, Legs, Calves (multi-joint)) Competition Prep (Month 2)

WORKOUT                                                                                          SET X REPS

  •  Machine Overhead Press                                                     4 x 9-11

Cardio acceleration 45 Seconds    

  • BB (Barbell) Upright Row                                                       3 x 9-11

Cardio acceleration 45 Seconds    

  • Smith-Machine Squats                                                           4 x 9-11

Cardio acceleration 45 Seconds    

  • Leg Press                                                                                  3 x 9-11

Cardio acceleration 45 Seconds    

  • Sumo Deadlift                                                                         3 x 9-11

Cardio acceleration 45 Seconds    

  • Standing Calf Raise                                                                3 x MF (Muscle Failure)
  • Seated Calf Raises                                                                  3 x MF

weight

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.

Shoulder and Arm Workout #1

For this workout, Do each exercise with 3 sets, 15 reps each. You can either do all 3 sets in a row, or do one set of each 3x.

Overhead Press

  • Stand with Dumbbells at shoulder height
  • Extend elbows up slowly, and bring back down.
  • (Side note : If you’d like to work your legs while your at it, do a squat too while you extend your arms .. like she in the picture)

Bent-Over Lateral Raise

  • Stand feet width apart , and bend at the waist , with knees slightly bent
  • Keep back straight and neck parallel
  • With dumbbells rise arms so they are extended all the way out and lower back to starting position, (Don’t swing arms, use control)

Upright Row

  • Grip each dumbbell with hands, keeping back straight and palms facing inward.
  • Exhale as you lift dumbbells with shoulders, keeping hands close to body as you rise them up to your neck.
  • exhale as your release your arms back down to starting position ( by your thighs)
  • DONT SWING WEIGHTS!

Triceps Kick Back

  • With dumbbell in each hand, keeping weights close to your sides, and knees slightly bent.
  • Elbows should be at a 90 degree angle when starting and slowly, keeping your upper arm stationary, your going to push forearms back as far as they can go – hold for a second.
  • Then release into starting position.

Bicep Curl

  • (same kind of technique as above) Palms facing outward and at thighs. slowly rise forearm up to shoulders.
  • Hold for a second, and then slowly lower.