leg day workout awesomeness!!

Sunday, July 03, 2011

Today's workout was one of the best leg days EVER!!!
--Hack squat machine 4 sets of 10 with increasing weights... 180, 210, 230, 250!!!
--Walking lunges with 50lbs barbell on my shoulders walk the length of gym ~ 20 lunges then 10 squats at each end of the gym, did this 2x
--Leg extension 10 reps @100lbs then 10 on each leg @ 25lbs with a 2 second hold at the top. 3 sets each
--Hamstring curl 12 reps @ 65 then a round of walking lunges around the perimeter of the weight area ~ 45 lunges... 3 sets of each!
-- single leg hamstring curl 3 sets of 10 on each leg @ 30lbs
--glute kickback machine 3 sets of 10 on each side @ 100lbs
--seated calf raise 50lbs 5 sets of 25
--calf extension machine( don't know the real name) 5 sets 25 @ 130lbs!

D E S T R O Y E D T H E L E G S !!!

ABS BY SUMMER....

Friday, January 21, 2011

My personal trainer posted this on her Facebook account and I thought I would share it with all of you fine sparkers!

U want to get ur six pack? You can do it by summer! It will take work and dedication- you have to understand- and I am totally serious- that 80% of ur flabby waist is due to poor eating. First and foremost is the nutrition. Starting today, u need to get the sugar our of your house and out of your body! Sugar is like cocaine. Its a white powder that both addictive and daedly! The only difference is that sugar is legal. You can use unsweetened applesauce or sliced bananas, berries, or honey. Dont worry, ull get all the sugars you need from fresh fruit and other natural foods. You have to eat clean! NO MORE JUNK! Ull b healthier, have more enrgy, lose your flab, and even increase your chances of living longer than u wud if u kep up with the junk-eating lifestyle.



Once man becomes involved with the manufacturing of food its not longer worth eating. For the most part, u have to stay away from all that packaged, processed junk that u see in grocery stores. Keep ur food intake to lean meats, fish, oatmeal, egg whites, whole grains, natural yogurt, sweet potatos, brown rice, fruits, and veggies! No cookie tastes as good as lean and healthy feels, unless of course, that cookie is made of whole grain flour and is sugar free!

If u work hard in the gym, cant you have a cheat meal every once in awhile? Absolutely not. A cheat meal may be acceptable once every two weeks, but a whole day of cheating will just serve to keep that fat on your body. You cant negate the bad effects of eating junk foods with any amount of training. Look around any gym...there are devoted members who never miss a workout. They are still overweight...why?! Because they think that going ot the gym earns them the right to eat junk that u find in fast food establishments n most homes. Ull never get a six pack unless u wise up to clean eating. It just wont happen! U can only eat foods that actively contribute to keepin u lean, n when nature gives u a perfect recipe u dont mess with it!



Now get ur butt moving!!! :)

.

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35 lbs to disney world!

Sunday, January 16, 2011

I have been working toward losing weight for 4 years on and off. The past 6 months has been my longest lasting streak and its a permanent one. I will not fail this time even through my 4 month long plateau I refused to give up. Instead I switched gyms and enlisted a new trainer which turned to be the thing for me. She had worked me harder than any trainer I had worked with in the past which really helped me realize my potential in the gym. What I really like about her program is that not only does she train you on the machines in the gym she also gives you a food plan (unlike the other gym i used to go to) which really helped. She requires that your complete weekly food journals and send them to her to go over and point out what should be cut out or reduced or substituted. My eating is much better now after doing this. And as she said weight loss is 80% nutrition 20% fitness. I firmly believe this now because honestly I lost more weight in the month of december and this first couple weeks in january when i have barely even hit the gym due to hectic schedule with vacation and work and holidays than i had in the previous 4 months of constant gym time and half assed healthy eating. So as my pounds have been melting off me and making me smile as I jump on the scale I told my trainer where I was weight wise the other day and then we went over my short term and long terms goals. Well I am now only 14 lbs away from being under 200lbs for the first time since i was in 7th grade. My goal is to hit that weight by march 1st. After that I am then only 20 more lbs away from reaching my goal of 100 pounds of weight loss. I hope to achieve that weight by June. My trainer and now friend and I have made a deal that if I reach my 100 pound weight loss goal we are going to go to Disney world to celebrate! Talk about something to look forward to besides a new me!

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I RAN MY FIRST....

Tuesday, November 16, 2010

Half a mile!!! may not sound like much but for me it was awesome!! I have never been able to run before. I tried a few months back but only got in a full minute before my lungs felt like they were going to collapse on me and i was going to die. I am used to using the elliptical, that's no problem for me i can go on that thing for hours and keep my heart rate above 150 the whole time. So this morning I decided to jump on the treadmill for the first time in about 6 months and I went right into running and kept on going and was soo amazed that I didn't feel like dying.. until about 6 minutes later at the half mile mark i had to stop. But i am very proud of myself for being able to get in half a mile right off the bat like that! I should also mention that i had spent 18 minutes on the stairmaster right before so some of my energy was depleted. Running made me feel great even though i could feel all of my fatness shifting around and probably looked really gross to watch. I think the elliptical is my gateway drug to which primed me for a possible addiction to running! My goal now is to run a full mile by the end of the month!

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the scale is not my friend. my baggy clothes are (~!

Wednesday, August 11, 2010

I am having trouble realizing that I am losing weight with all the hours clocked in at the gym over the past month and a half and its really been eating at me that the scale is not moving. I do notice that there is a difference in my clothing. I have gone down a whole size and maybe a little more! But I also want to see it in the scale and that is not showing. The first half of the year was fine, I lost 25 lbs mostly by cutting what i eat rather than the working out. Thats really started in the past month and a half and will continue as long as I don't get discouraged again like 3 years ago... I think what helped me realize my success was doing a photoshop comparison last night of what I looked like 3 years ago to what I look like today. That right there made me realize that what I am doing is working even if i dont see the scale dipping as quickly as I want it too.

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