Holiday Training

You don’t need to wait till New Year’s Day to make resolutions or changes in your life. Set your goals and work then into your lifestyle so that you won’t fall off the “wagon” within a matter of days or months.

Just resolve to be a better you every morning.

Cardio Trade-Off

A lotof people have asked me to break down my sprint video after I posted it on Facebook, so here it is!

After all of the holiday eating and a super sinful cheat meals of soul food by-the-pound, the bf and I knew we had to go extra hard in the gym. We did our strength training first by working all of our muscle groups: arms, legs then core. Then we finished with some super charged cardio. We always do our weight training first and save cardio workouts to end or sessions. Why? Doing cardio beforehand would exhaust the body and cause one to not have as productive of a workout due to a depletion of energy stores (glycogen). Saving cardio for the end of a workout session allows the body to keep burning calories at a higher rate for 4-8 hours afterward. Also, this is a more efficient method for fat loss because it speeds up one’s metabolism and leaves the body feeling more energetic and refreshed throughout the day.

My sprints consisted of walking for 0.25 miles, then sprinting for 0.75 miles at 9.5mph. I did this until I completed one full mile of sprints.  (Usually, on days that are reserved for strictly cardio, I do this for three miles. ) Feeling great and sweating like crazy, I knew this cheat meal was well-earned!

Of course, as I write this post with a gut still full of terrible deliciousness, I know it’s back to my regularly scheduled programming of eating clean and training mean!  (Cue corny outro music)
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Motivated Monday

Several years ago when I first started getting into fitness, I had no idea what I was doing or should be doing in order to lose weight and get in shape. I threw myself into a bunch of cardio classes and got a personal trainer that didn’t properly create a plan that suited my body type or goals. Yes, I lost weight, but I also bulked up like a man because I wasn’t doing the right workouts for my body and my diet was neither practical nor conducive to my goals. After suffering from an injury due to over-training, bulking up (which everyone says is impossible for women to do—au contraire) and having to undo that damage while still on a weight-loss/fat-loss mission, I was forced to understand the science of everything: diet, fitness, nutrition and health. Basically, I have and am still learning how the body works as a whole.

After much research, trial and error, I now know what works for me. My body composition has changed due my mix of cardio and strength training paired with cleaner, more practical eating habits. Even though I’m back to lifting weights, my execution is different now; my body and muscles are not getting bigger, they’re getting leaner. I truly understand what bodybuilding means now and I’m applying it literally by building my body piece by piece.

Also, my mentality has completely changed. No matter how many times I tried to convince myself that it was ok that the numbers on the scale weren’t budging because of the muscle/fat equation, I didn’t believe my own thoughts or the science behind it; I was stuck on societal charts/graphs/”standards”/”norms.” I’ve finally broken away from my weight on the scale, understanding and truly embracing the fact that I am sculpting my body to fit my “norm,” my standards. This keeps me motivated and makes me want to help others understand their bodies more fully.

Am I completely satisfied with where I am right now? No, however I’m not finished; my journey will never end. Yet, please understand that I’m happier with myself and my body than I have ever been, even when I was at my skinniest, because now I’m at my healthiest. When I post pictures or videos of myself or my workouts, it’s not for vanity purposes. They are to keep pushing myself further and whoever else is on a similar mission or is thinking about starting. The more I learn and change, the more I will share my message to those who want to hear it. I’m here to inspire and motivate, while I reap inspiration and motivation from your journeys in turn.
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From Ab to Fab: Part Deux

So, on to the second portion of our workout.

I didn’t do legs this time around because they were already given a good going-over during JAB. So we finished the evening with abs. WordPress won’t let me upload my abs video, so here I am after my first set on the incline bench:

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After two more grueling sets, we were finished and famished.

It’s great having a workout partner; you motivate each other, challenge and push one another and make the time pass quicker. Your partner’s energy feeds you and vice versa. Not only that, it creates an even stronger bond than the one you may already share; it gives you something else in common and you are able to help each other reach your health and fitness goals.

Stay inspired and keep inspiring!

From Ab to Fab

After a hard day’s work that left me feeling drained, I took one of my favorite cardio classes, aptly named JAB (cardio kickboxing), then met up with the bf for some strength training. We started off with arms as we usually do:

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(We did several more exercises, we just didn’t record them all.)
As you can see, we have a lot of fun while we workout, talking crap and making each other laugh.

I’ll post part two right away because, for some reason, WordPress won’t let me publish the rest of my workout…

Weekend Workout

Most Sunday mornings are reserved workout times for me and the bf to exercise together. We do weight training, which he is in charge of dictating. I start of with weighted squats and leg presses, then work all of our upper body muscles (all arm groups, back, chest).

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Then we engage inthe second part of our workout,  core and kettlebell training, also known as my responsibility. This is comprised of all of the ab groups, lower back, some more arms and legs, and cardio. Here’s a quick video of a combined deadlift with a jump squat:

A mix of strength training and cardio keeps you lean, builds muscle, and increases stamina. As with all things, balance is key.

If you’d like to see more videos/workouts or would like more health & fitness posts, please let me know and I’ll be happy to oblige.