Journey to my summer six pack

Hey!

I just got an iPhone I'm so far behind in technology! I just got the blog app which should allow me to update my favorite blog more frequently! If you don't have the iPhone 5 get ASAP! There are so many amazing health and fitness apps. Also I just switched from an android and everything runs way smoother on the apple software!

 My workouts have been kept to about an hour lately. I have been focusing on a lot of stabilizing strength exercises! For example pistol squats, single leg kettle bell dead lift to clean & press and many more! I love single leg exercises because your glutes have to fire the whole time!! Woo! 

Keep up the good work on your personal  journey! 

Journey to my summer six pack, Say NO to Plateaus!

Everyone will inadvertently hit a frustrating plateau in their training at one time or 
another. You’re cruising along for a while, gaining strength, losing fat, looking 
better, and then all of the sudden it hits. Suddenly, you find yourself even weaker 
than before on your lifts, or you find that you’ve gained back a couple of pounds. It 
happens to everyone. Most of the time, these plateaus occur because people 
rarely change their training variables over time. Many people stick to the same 
types of exercises for the same basic sets and reps and rest periods with the same 
boring cardio routine. Well, I hope to open your mind and bring some creativity to 
your workouts with this section! 

There are many ways that you can strategically modify your training variables to 
assure that you maximize your fat loss and/or muscle building response to 
exercise. Most people only think about changing their sets and reps performed, if 
they even think about changing their routine at all. However, other variables that 
can dramatically affect your results are changing the order of exercises 
(sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), 
exercise type (multi-joint or single joint, free-weight or machine based), the number 
of exercises per workout, the amount of resistance, the time under tension, the 
base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of 
work (sets x reps x distance moved), rest periods between sets, repetition speed, 
range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), 
training duration per workout, and training frequency per week. Sounds like a lot of 
different training aspects to consider in order to achieve the best results from your 
workouts, doesn’t it? Well, that’s where a knowledgeable personal trainer can 
make sense of all of this for you to make sure that your training doesn’t get stale. 
Below are a few examples to get your mind working to come up with more creative 
and result producing workouts



Most people stick to workouts where they do something along the lines of 3 sets of 
10-12 reps per exercise, with 2-3 minutes rest between sets. Booooorrrrring!!!! 

Here are a few examples of different methods to spice up your routine. 

• Try 10 sets of 3, with only 20 seconds rest between sets. 
• Try using a fairly heavy weight and complete 6 sets of 6 reps, doing a 3 
minute treadmill sprint between each weight lifting set. 
• Try using a near maximum weight and do 10 sets of 1 rep, with only 30 
seconds rest between sets. 
• Try using a lighter than normal weight and do 1 set of 50 reps for each 
exercise 
• Try a workout based on only one full body exercise, such as barbell clean & 
presses or dumbbell squat & presses, and do nothing but that exercise for 
an intense 20 minutes. 
• Try a workout based on all bodyweight exercises such as pushups, pull-ups, 
chin-ups, dips, bodyweight squats, lunges, up and down stairs, etc. 
• Try a circuit of 12 different exercises covering the entire body without any 
rest between exercises. 
• Try that same 12 exercise circuit on your subsequent workout, but do the 
entire circuit in the reverse order. 
• Try your usual exercises at a faster repetition speed on one workout and 
then at a super-slow speed on your next workout. 
• Try completing six 30 minute workouts one week, followed by three 1-hr 
workouts the next week. This will keep your body guessing. 
• Try doing drop sets of all of your exercises, where you drop the weight 
between each set and keep doing repetitions without any rest until complete 
muscular fatigue (usually about 5-6 sets in a row). 
There are many more ways to continue to change your training variables. This was 
just a taste of your possibilities. Be creative and get results! 

Journey to my summer sick pack!!

Best my stomach has ever looked!!

Journey to my summer sick pack

Core Tip Time



Women can get nice abs that are sleek and toned if they use a balanced and sensible approach. Just performing crunches doesn't work because you can't spot reduce your stomach fat. "Without making changes to your diet and engaging in total-body workouts that promote fat loss, no amount of ab training will miraculously melt away that spare tire," says James Villepigue in his book "The Body Sculpting Bible for Abs: Women's Edition." Focus on workouts for your entire body to burn fat, tone muscle and reveal a trimmer tummy.


Nourish your abs. Starving yourself will not produce nice abs. Nourish them--and the rest of your body--with nutrient-dense foods. Use an online source to determine your caloric requirements and stick with that number on a consistent basis. Balance your nutrients between lean protein, complex carbs and whole grains, and healthy fats. Get at least 25 grams of fiber every day and limit your sodium intake.

Strength train your entire body--arms, legs, upper body and lower body, in addition to your abs--for the best results in your search for nice abs. Increase your total body muscle mass to accelerate your metabolism and burn more fat. This lets your toned, tight ab muscles shine through, rather than being hidden under a layer of fat. Strength train your body at least twice a week.

http://www.livestrong.com/article/180038-how-to-get-nice-abs-for-women/

Journey To My Summer Six Pack DAY ??

Journey To My Summer Six Pack Day ??

Hows your summer body coming?

Remember diet is 80%! There are 168 hours in a week even if you work out every day for an hour(7/168)......  it will not make up for your poor eating choices! What you do outside the gym will impact your progress immensely!

Journey to my summer six pack day????

Journey to my summer six pack day ??? (I suck at updating lately)

I have been terrible about keeping this updated! No excuses......I will do better :)

I recently updated my bio at work!! I want to train myself every time I read this mater piece! 

If you were to ask me four years ago if I thought I would be a personal trainer, I would have laughed. I went through some life changing events and found myself at the gym all the time. Fitness gave me the gift of strength, confidence, willpower, and of course health! I wanted to start personal training to share those gifts with everyone. I am a certified through the National Academy of Sports and Medicine, International Sports and science association, yoga and Pilates.

I live to challenge people to stray from their normal, never-changing routine, and participate in a functional training program that is constantly changing to elicit continual results .An average session with me is going to be fun while challenging strength and building endurance.

I specialize in corrective exercise.I formulate fitness plans for individuals with physical and medical disabilities including high blood pressure, diabetes, arthritis, herniated discs, scoliosis, spontaneous cerebrospinal fluid leak syndrome, and joint limitation from injury.

Get out of your own way! You are capable of far more then you have ever dreamed!! Let me help you reach your full potential! Know that there is no magic pill to get into great physical shape, just hard work and a great attitude!

Journey To My Summer Six Pack DAY 27

Day 27

 I have been killing it at my new job! Down Side- Little time to blog! HEY HEY...... Family first, Work 2nd, Health and Fitness third, if your lucky to be included in my circle of close friends fourth and blogging is in last place! I have not been slacking in my work outs and my diet has been pretty clean! I think my summer body is coming along very well! I tell my clients this all the time....... Do you want to look back and think you "peaked" at 17-20!?!?! HELL NO!!!!!! Think about it...............It is never too late to get involved in a fitness program!!!

Day 27!!

Journey To My Summer Six Pack DAY 11

DAY 11

Day 11

Confession .........I totally had a horrible weekend and ate like SHIT!!!! Absolute garbage ...........I am ashamed of myself! Please issue me my Hail Marys so I can chant away my caloric sins! :) Yup........so I biffed it pretty hard but that won't stop me I am back on track and eating healthy again! I enjoyed eggs and a banana for breakfast...... YUMMY!! I will update workout later!!!


Workout

OMG I wish I would have recorded this work out!!!! I did this spiritual yoga which had like this crazy Indian rain dance music playing. Bonus you chanted primitive noises! Like the sound HURGHA ( sound that noise out and that was what i was chanting!) OH BOY.... did I get into it?!?! I was so into it I started laughchanting! ( which is apparently frowned upon and it is not fun when you figure that out the hard way :) oops my bad! lol) Next time I will be more mentally prepared and will try really hard not to make an ass out of myself!

Journey To My Summer Six Pack Day 10ish :/

Day 10ish
Sorry I have been M.I.A.! I have been getting a new job set up and important grown-up responsibilities taken care of .......BOOOOO!!!! I almost 100% settled from the move now ...... WOOOO!!!

Pic to come!

Work out-
I did this exact video today.... It is very Stephaniesque!
Since I know so many of my (past&present) clients like my blog I hope you do this workout.....NOW!

Journey To My Summer Six Pack DAY 9

DAY 9-

Day 8 got scratched because I had a hair melt down!!

Day 9

Workout-

Foam Roll BEFORE every work out

SandBaggin it all day everyday! (do not take literally)

I found images to match my workout today on http://www.ultimatebodypress.com/sand-bag-exercise-guide.html .

Burpee

"Shouldering"

Lunge

Clean to press to squat

Food

I suck I didn't track today. I ate really well but the steamed broccoli with lunch today has had me rather stinky! What are your favorite healthy meals!?!?

Journey To My Summer Six Pack Day 7

Day 7 

Super Bowl Sunday!!

Day 7 

Workout-

Today I grabbed my old Jackie Warner DVD and did her video twice through and for weights I used my 40lb versalog! It was about an hour and 15 min! 

Food-

8:00 am Nutri bar and coffee

1130 protein shake and banana

12:30 chicken soup 

I just got to my super bowl destination and man am up against a lot of temptation!

3:30 I ran and got myself some energy ( rare treat!) I also ate some carrots

5:30Green bean casserole, an orange ( I skipped on ribs ) one roll 

8:30 small spinach salad with chicken breast

Journey To My Summer Six Pack Day 6

Day 6

 Work Out-

• Recovery Day WOO HOO 

FOOD-

First of all WTF is a "Fish Mcbite"? I saw a sign for this when I was out running errands and threw up a little just at the thought! I was really busy so I had a bunch of random food at random times! 

• 1 banana 
• nutribar 
• Two oranges 
• 2 celery sticks 
• yogurt 
• string cheese 
• medium salad (no meat) 
• 1 chewy bar 
• baked chicken breast and mixed greens
• plain carrot sticks

I will be having Day 7 on Super Bowl Sunday! I will be working out and behaving myself! Good Luck and BE STRONG!

Journey To My Summer Six Pack Day 5

Diet is 80%.....Abs are for the majority made in the kitchen!!

DAY 5 (SEEING SOME(SMALL) CHANGES)

DAY 5  (I haven't decided how long this journey should take)



Workout

Guilty, I keep mine in my room!

Foam Roll with my Rumble Roller!



I started out by trying some dance-ish work out video (that I will leave nameless) that was recommended to me by a friend (that I will also leave nameless(yes, you are very lucky)).  That lasted a whopping 10 minutes before I threw in the towel! I don't know how those videos make so much money! I personally suck at multi-step graceful coordinated movements. I can pick heavy things up and put them down! ( If you got that joke, pat yourself on the back) Moving on I quickly switched to something new not wanting the poor beginning to effect my workout.

Next 

I did a Pilates DVD......I love Kristen Mcgee! Here's a clip of her in action!! http://youtu.be/qePxY46ciCA
If I could have get a personal session in with her I would DIE!  I like to throw in a work out video from time to time! It can be so mindless and relaxing!! Also every instructor or trainer has a different approach so sometimes you can find things you will incorporate in your personal routine. 45 min

THIS IS SO YUMMY...........

FOOD

                     

                                EGG SALAD WRAP...NO FUN

• 6:30 am Yogurt coffee 
• 10:00 am  banana 2 pieces of lunch meat string cheese

• 2:00 pm egg salad wrap (I always buy 2 dozen eggs and immediately hard boil one package, a hard boiled egg  can be made into a great snack or meal) I diced  up celery 1 tbsp of mustard & Mayo (I usually use pickle juice instead of Mayo but I'm out ) to put in my egg salad.I also add spinach leafs for a little extra ruffage. 

• 5:00 snacked on popcorn ( its not terrible and it can cure your salt fix)

• 7:00 orange, cucumber sandwich low-fat mozzarella cheese sliced chicken and a single line of low fat ranch I wish I had red onion or sprouts to add to this! 

• 11:00 pm ....... 1 soft taco from taco bell :( but only drank water while out!

CUCUMBER SANDWICH

Journey To My Summer Six Pack DAY 4

DAY 4

Day 4:
-Morning Yoga Sequence (love when I can fit this in)15 min
-Workout at home for a hour-
-Equipment used - gliders, versalog, equalizers, strength bands..... I got all this equipment from Powersystems.com

-Workout
Foam Rolled  Full Body with my Rumble Roller <-----WARNING:AMAZING BUT MEAN!!
-Strength Band Rotator Cuff exercises 10 reps 3 Rounds
-Equalizer Tri Push Ups with Straight Leg Raises 10 reps of each exercise 3 Rounds
-Equalizer Static "egg" pull up 10 count hold 3 rounds
-Equalizer Inverted Row
-Versalog complex- deadlift/clean/squat/press Repeat in sequence 6-10 reps  3 rounds
-Gliders Inchworm 15 reps 3 rounds

My Wrap....MMMMMM

-Food-
7 am:Emergen-c Two eggs 1pc wheat toast (70 Cal for 1 piece)
10 am banana
12 am apple 2pm whole wheat tortilla baby spinach 4 PC of Turkey low fat mozzarella string cheese... no  dressing ( yes, it is plain and blah but guess what? You have probably drank terrible alcohol to get drunk, RIGHT?  So ...... you can suck it up and eat bland food to look and feel Amazing!)
4:00 pm 3 celery sticks
6:00 Spicy chicken soup mmmmm :) about 380
8:30 sugarfree jello cup under 50 calories

Journey To My Summer Six Pack

Day1- Solid Hour Work Out, Eating Was Super Clean

Day 1

Day 2

Day2-Had a super BUSY day and fell off the wagon. Definitely blaming the spouse.

Day 3

Day3- Decided To get SERIOUS started recording food intake and brought out the A game.
Yogurt 170 Cal banana 2celery sticks 2 hard boiled egg whites cutie apple 2 celery sticks chicken breast. Avacado dip and wheat thins ( I got carried away with this and it became my dinner)................. andtwobitesof myhubby'scocopuffscereal

I worked out each day for about 45 min to an hour.
I will keep you updated until I have my bikini bod!