Friday, August 26, 2016

Quote Of The Week

Things to remember:
You don't have to earn the right to eat.
Exercise is not punishment or atonement.
You burn calories just living your life.
All movement counts.
Getting in shape doesn't have to hurt.
Eating treat foods doesn't make you a bad person.
Your body is your business and no one else's.
So is your weight.
And your diet.
-Amber Rogers

Wednesday, August 24, 2016

Month 3 Training Recap

This past month's training was sets of 3 for the main lifts, and the percentages were based off of the heavy 3 from the previous month. The first couple weeks were somewhat easy, but then it progressively got more challenging.

The workouts looked like this:

Monday-Squat day
Squat 3x3, lunges, good mornings, sled drags

Wednesday-Bench day
Bench 3x3, dumbbell floor press, ring rows, lat pulldowns

Friday-Deadlift day
Deadlift 3x3, single leg RDLs, split leg good mornings, sled drags

Saturday-Overhead press day
Overhead press 3x3, Tabata handstand hold, cable rows, lateral raises

The accessory lifts were either 5x10 or 4x10. The 5x10 lunges killed me, since I never do that much volume for them! They got me sore every single week. And the handstand holds on Saturday were actually super hard. I didn't expect them to be, but you are basically doing a handstand hold for 4 minutes straight!

This last week of the program is one rep max week, which I'm really nervous about! I haven't maxed out on anything in quite a while. I'll post the results next week!

I've enjoyed following a structured program again and having someone else write it out for me. Sometimes I just need a break from planning out my own workouts, or just "winging" it, as I had been doing before this for a while. It was also fun to focus on strength again. I liked that there were some exercises in the program that I had never done before, which I plan on continuing to utilize in my training, like all the deadbug variations and single leg RDLs and good mornings. I definitely feel they have helped me get stronger, especially in my core.

Overall, I enjoyed the program, even though it was different than anything I've done before, But that is what I wanted! I think we can easily get stuck in a rut when we always write out our own workouts-at least I do! I tend to stick with the same workout set up and sets/rep schemes, so it's nice to follow someone else's programming who does things a little differently than you do. That's why even trainer/coaches hire coaches!

Comment below and let me know what your training is looking like lately! Are you trying anything new? Focusing on strength? Hypertrophy? Following a program? What are your goals right now?

Sunday, August 21, 2016

August Currently

You guuuyyyys! Can you believe that August is more than half way over??!! I seriously don't know where the Summer went. Can we just rewind back to May, please?

Well, anyways...onto my August "Currently"!

Currently I'm ....

Loving
Wet 'N Wild's Comfort Zone eyeshadow palette.! I know I've mentioned it in a previous post, but I recently got back to using it more. I love that there are SO many different looks you can do with just this one palette.


Aren't those sooo pretty? I used it last night, and it looked awesome, if I do say so myself. 
Eating
I just bought the new Salted Caramel English muffins for my post workout meal, and I was a little disappointed because they weren't as good as I expected them to be! I mean, they weren't bad, but just not my favorite flavor. I top them with sugar free syrup and banana since I need those CARBS post workout!
I also recently tried the Vanilla Chex. Y'all know I love my post workout cereal! I like it, but I prefer the cinnamon Chex over the vanilla. Right now nothing beats my Honey Bunches of Oats cinnamon clusters or Froot Loops with marshmallows!


Doing
I'm still enjoying doing the Scripture writing plans that I started last Fall. I found a bunch more on Pinterest and saved them all to a board on my page. I like these from Rachel Wojo that are topical.


Feeling-
Very sad that Summer is almost over. Look, I love Fall y'all, but winter comes after it, and I ain't excited about that. I'm actually trying not to think about it... because it's still months away! I will, however, be very happy when the dang humidity goes away, though. This has pretty much summed up the Summer here in Kentucky:

Wearing-
I'm totally not a trendy person whatsoever, but I found this romper at Marshall's, tried it on, and loved it! It's super comfy and super cute!


Watching -
The Olympics, of course! I mostly love watching gymnastics and the sprints. Gymnast's and sprinter's bodies are sick. I totally want their legs and glutes!

Reading-
My goal is to read one Christian non-fiction book per month. Right now I'm reading Tramp For The Lord by Corrie Ten Boom. I thoroughly enjoyed The Hiding Place, so I'm sure this one will be great as well. She has an amazing story.

Thinking about-
How fun it was to meet a longtime online friend in real life! Of course, we had to get a workout in together and get a gym selfie. I mean, that's what  you do, right? I was thinking how much fun it would be to get together like this with a group of my online blogger/Facebook/IG friends some day!

Looking forward to-
My sleepover with Celeste! She has never stayed overnight at my house, but the past few times she's been here she has left in tears because she wants to stay! So I'm going to plan a day for her to stay the night, and I'm super excited! We can swim in the pool, make cookies, play Hide And Seek, color, watch Disney movies, and read bedtime stories! I definitely think I'm more excited than she is!



Listening to-
Love & The Outcome, The God I Know. Absolutely loving this song right now! Puts me in a great mood!

"And Then I Threw My Hands Up
Worries Down
I Remember When He Showed Me How 
To Break Up With My Doubt
Once I was lost but now I'm found
No Strings Attached When He Saved My Soul
I Want You To Know The God I Know 
Oh, You Gotta Know 
Oh, The God I Know"

Thursday, August 11, 2016

New York Trip!

We had a great trip to New York last week to visit the fam!

We always have so much fun with our little nephews. They are just SO cute! I don't want them to grow up. :(

Most of the time was spent playing with them in the pool. They just love Uncle Matt!


 How adorable are they?

Of course, we  had to make a stop at Pizza Land, my hubby's FAVORITE pizza place of all time. I have to admit, it is super delicious.

We also visited Letchworth Park, which was absolutely beautiful.

 We also had to make a stop at MY favorite place-Sprinkles! They make the BEST sundaes, because they put the toppings on the bottom AND the top, so you get all that yummy goodness down to the very last bite. 
 We had a lot of fun being able to train together in my in-law's home gym and take alll the selfies we wanted. Matt let me be his "trainer" for the week, so bossing him around was pretty fun, too. ;)  
Of course, I didn't track macros and had a few more "splurges" than normal, as you do on vacation. I didn't stress about it, though. Because memories and experiences are more important to me than abs. Plus, I am trying to gain a few pounds. ;) 


Tuesday, August 9, 2016

A Friendly Reminder!

You want to transform your body?

You won't do it with a 21 day fix or a 30 day squat challenge.

You don't do with some fat burning pill or juice cleanse.

You won't do it by obsessing over the scale and giving up when the results don't come as quickly as you'd hoped.

You won't do it by staying in your comfort zone.

You won't do it by not being willing to sacrifice some things.

You won't do it by skipping workouts just because you don't "feel like it".

The only way you'll achieve lasting results is a little at a time, consistently doing the right things day after day after day, year after year after year. even when you feel like you see no changes.

It's being patient, consistent, and dedicated. 

It's only when your training becomes a part of your lifestyle, when it becomes a habit, that true transformation occurs.

No, not in 30 days, or 3 months, or even 3 years, but in time it will happen.

Trust the process. Enjoy the journey.

"Changing your body doesn’t happen overnight. It takes weeks, months, years. Ask any top physique athlete and they will tell you that building their body took patience, consistency and discipline over a long period of time. It’s something you must work at day in and day out. It’s the “iron lifestyle.” No instant gratification. No miracle pill. Just old-fashioned GRIT."
 -Jill Coleman



Sunday, August 7, 2016

Month 2 Training Recap

Finished month 2 of my powerlifting program!

Here is what this month looked like:

MONDAY- Lower body, squat day:
Squats, back extensions, Bulgarian split squats, sled drags, deadbugs

WEDNESDAY- Upper body, bench day:
Bench, chest supported rows, single arm tricep pushdowns, face pulls, bicep curls

FRIDAY- Lower body:
Front squat or deadlift, Romanian deadlift, box jumps, glute ham raises, hanging leg raises

SATURDAY -Upper body, press day:
Overhead press, single arm dumbbell row, dips, pull-aparts, prowler pushes

The main lifts this month were sets of 10, 6-8, and then sets of 4. The accessories were usually 4x10 or 5x8.

The last week of the program called for a heavy set of 3 for all the main lifts. My goal for squats was to get at least 200. For some reason, I have a mental block with 200 lbs, and I always feel like I need a spotter. But I did 200 and felt like I could go up, so I went for 205 and got it! I proved to myself that I can handle that weight on my own.


For Deadlifts, I got 225 for 3, which isn't my best, but I had been having some back issues for the previous couple weeks, so I didn't want to push too hard. Thank goodness it's feeling much better now after stretching and getting a massage! Front squats are what really irritates it, so no more of those for a while. Not that I'm complaining. ;)

For bench I got 125 for 3, which also isn't my best. This really wasn't a great training month for me, for whatever reason. I feel that I've been eating MORE than I have in a long time, and I've been sleeping well....But oh well, I'm honestly not worried about it. I know that strength goes up and down. Plus, I'm  not a powerlifter, and this isn't my entire life, so it's like whatever-it's just all for fun! But I'm still hoping for a better month next month!

Monday, July 25, 2016

Currently...(July)

Happy Monday! It's time for my July "currently" post! 

I'm currently...

Loving:
Cold Stone Creamery's new peanut butter cookie batter ice cream. It is SO freaking good. Yes, I ate every single bite of this.


Eating:
I just recently discovered that I actually kind of *like* roasted cauliflower! I have tried roasted broccoli, asparagus, zucchini, squash-hate them ALL. So trying cauliflower this was my last attempt, and I'm glad I tried it!
And I have a new favorite cereal-Froot Loops with marshmallows! They are soooo delicious with MuscleTech's vanilla ice cream protein as the "milk". 

Reading:
I've always been a fan of Chip Ingram, so I picked up this one at the library the other day, and so far I'm really liking it.

I also just finished this book, and it was really good! So far I've read 22 books this year. :)

Excited About:
Going to New York this week and seeing these two little cuties! :) It's gonna be so much fun. It'll also be nice to have a break from this crazy Kentucky humidity!
Watching:
I'm all about people out there who spread the message of HEALTH over aesthetics; people who promote balance and self love and body positivity. Here are a couple of those people on YouTube who are spreading that message:

https://www.youtube.com/watch?v=kThVT46HrAM
https://www.youtube.com/watch?v=1tMznTTpaGw

Listening to:
My current favorite song right now is "Eye Of The Storm" by Ryan Stevenson.

"In the eye of the storm, You remain in control

In the middle of the war, You guard my soul

You alone are the anchor, when my sails are torn

Your love surrounds me, in the eye of the storm"



Thinking about:
How much I love being an aunt! :) I got to see Celeste three times this past week! My sister's boyfriend had to work on one of our cars and so Mindy came over with him and brought Celeste. We had so much fun walking in the creek and playing Hide and Seek. We are going to have a sleepover soon, and I'm so excited!

Have a great week!