Switch it up!!!!

So, when doing anything routinely, you're bound to hit a plateau..you have to shake things up to keep it fresh!Workouts are no different! In fact, your body grows accustomed to your routine and you may start to see results begin to wane. Also, when you are working out, you're increasing muscle and strength and so the needs of your body change. You want to make sure you are meeting your body's increasing demands! After all, you've worked for it! I have had to increase and switch up my workout; my workouts didn't feel challenging and it was becoming easy to get through. I've included my revamped work out, courtesy of bodybuilding.com's Jamie Eason.

Target: Back/Biceps/Abs/Sprints
Playlist: Keri Hilson

*Superset:
Wide-grip Lat pulldown: 3 sets of 15 reps
Underhand cable pulldown: 3 sets of 15 reps
**Working Set Active Rest:
One arm dumbbell row: 3 sets of 15 reps, per arm
Exercise Ball pull-in: 3 sets of 15 reps
Working Set Active Rest:
Seated cable row: 3 sets of 15 reps
Jackknife on bench: 3 sets of 15 reps
Working Set Active Rest:
Bent-Over Barbell Row: 3 sets of 15 reps
Mountain climbers: 3 sets of 20 reps
Superset:
Standing Alternating Dumbbell Curl: 3 sets of 20 sets
Bench Dip: 3 sets of 12 reps
Superset:
Preacher Curl: 3 sets of 12 reps
Narrow Push-up: 3 sets of 12 reps
Working Set Active Rest:
Triceps Pushdown-rope attachment: 3 sets of 12 reps
Mountain climbers: 3 sets of 20 reps
Working Set Active Rest:
Cable rope overhead triceps extension: 3 sets of 12 reps
Air bike: 3 sets of 25 reps

Cardio:
30-second sprints on treadmill; Level 8: 30 seconds on/30 seconds off for 30 minutes total

*Superset-Perform the first exercise and then immediately do the next exercise. Only then do you take the 2 minute rest in between before repeating again

**Active Rest-Do the first exercise, and then instead of resting, perform the active-rest movement. Immediately repeat the first exercise

Get moving!!!!

Ok so I'm posting two workouts; yesterday's and today's.

Yesterday's workout: shoulders
Smith machine military press-3x10
SUPERSET-(upright dumbbell rows & standing barbell military press -3x10)
Incline bench front dumbbell delt raises-3x10
Rear delt barbell flyes-3x10
Lateral raises -3x10
Rear delt raises -3x10

Today's workout: Legs

Warm up- leg extensions 2 sets of 30
Wide stance barbell squat ( 2 lighter sets of 15 reps, 2 heavier sets of 15 reps)
Barbell step ups-3x10
Standing calf raises- 3x20
Lying leg curls-3x15
Abductor machine-3x20
Leg press (legs close)-3x20
Leg press (wide stance)- 3x20

Didn't do cardio. First week back to the weights in a while and I want to get my muscles used to being abused! Will resume cardio next week. Have to activate those fast twitch fibers to really build muscle!

Today's workout: Arms
Playlist: Watch the throne
Superset: [barbell curl 3x10 and overhead cable curl 3x10]
Alternate hammer curl -3x10
Bench dips -3x15
Cable hammer curls w/rope attachment-3x10
Skull crushers-3x10
Seated triceps press-3x10
Triceps push down w/rope attachment -3x10

On days that are lighter (usually any days I do upper body workouts) always hit about 20-40 minutes of cardio..no need to plug hours away on cardio; it begins to become counterproductive to building muscle. Always have a carb and protein at every meal as protein helps rebuild muscle that has been broken down by weight lifting.

This morning's breakfast: my usual bowl of oatmeal w/ cinnamon and one scoop of GNC's Extreme 60 Amp protein
I also take CLA, an essential amino acid, twice a day to help aid in weight loss.

Post workout: apple and almonds

Checkout bodybuilding.com to look up any workouts that you're not sure about.

Fitness fact for the day: Summer is here! While you definitely keep it moving in the summer, make sure you hydrate! Wear light colored clothes when you exercise outside and make sure that you replenish fluids that have been lost. If you plan to workout regularly outdoors, keep a running tab of your weight and if you are losing a lot of water, get plenty of fluids and work indoors until water loss has subsided. You don't want to become dehydrated because you could put yourself at risk for heat exhaustion.

Get up, get moving, and get fit!!!

What motivates you to change?

So I had to be real with myself about a few things...I tend to stress about things and feel as though I'm not doing enough when that couldn't be further from the truth. I pack my plate full of responsibilities and get upset with myself for being overwhelmed. I feel like I should just be able to handle it. Sometimes I engage in behaviors that are counterproductive maybe as a mechanism to protect my own ego from from being bruised when I "fail" to meet these ridiculously high expectations of myself. This in turn can affect your motivation, especially when your motivation rest extrinsically, or outside of yourself. A lot of people place their "successes" on external things and focus less on the intrinsic, or internal, motivation process variables. Behavior works this way no matter what it is. How you act in relationships, getting that new promotion at work, even how you go about obtaining fitness. Most persons look at goals they have set, no matter how unrealistic, and feel defeated if they can't reach a predetermined level of success. We are all guilty of it. True behavior change happens when that tangible goal of finding a man/woman, getting that new position, or losing those pounds doesn't determine success but rather how you feel inside. You focus on how much you have gained in your pursuit of your goal. You internalize the process and make it apart of your daily routine ( making daily affirmations to better yourself, putting 110% in on the job, or making better food choices that push you towards a healthier lifestyle). I could get into the method of how behavior is shaped, but I assume your here looking for fitness tips. So here's my tidbits for today: (1)Set realistic goals. Look at your current lifestyle and commit to making small changes in your eating habits. When you set goals too high, it affects your self-efficacy. That is, your belief of actual accomplishment is affected. (2) Determine what "success" is for you. Don't follow the masses and let them decide what is the best mode of transportation to your weight goals. (3) Look at every bit of progress as a step closer to your goal. Don't look at it in terms of how much or how far you have to go but instead of how far you have come.(4) Be REAL with yourself!!! You can't expect to lose weight by having "cheat meals" everyday!! Don't expect to lose 30 pounds in one month and keep it off!! Behavior change is a gradual process and no one gets it right on the first try. Maybe not even the 2nd. But the goal should be to take a little bit away from each attempt and build towards making it better. (5) And finally, realize that it takes time. It took time to accumulate 10, 20, 40 pounds! It's going to take time to take it off!!

A body renewed!

So every now and again I like to give my body what I call "jump start" by going through a week (or more) natural detoxification. Generally, the foods I consume are no different than what I consume on a daily basis, except that I do not allow myself junk food (i.e. chips, cookies, etc.), chicken or fish. I do not consume red meat as a personal preference at all. So basically, my meals go like this: Breakfast- oatmeal, fruit, water; foods high in fiber as a rule of thumb=tons of veggies (spinach, Brussels sprouts, cauliflower, green beans, baked yams, etc), fruit; Lunch= spinach salad topped with veggies( green peppers, red peppers, broccoli, red onions), with a oil based dressing; Dinner= usually just veggies (maybe a baked yam or sweet potato and a green veggie). I flush with tons of water and supplement flushing with drinking several cups of green tea a day. As gross as it may sound, your body reacts instantly by removing large amounts of waste from your body; prepare to frequent the bathroom. I usually go for a week, but sometimes I push it to two weeks as I can sustain on a predominately veggie diet because I love vegetables. You should be mindful however, that long periods without the consumption of protein can have deleterious effects on your body and you should be sure to check with your physician before deciding to engage in detoxification. I supplement with protein shakes if I exceed the one week period as I generally engage in alot of weight training exercises. Once I have completed detoxing, I add the chicken and fish (at which point I am usually craving fish) and carry on in my normal eating regimen. It is similar to "spring cleaning" in that sometimes you have to take inventory of what you have been collecting (eating) and clean house from all the things that is causing clutter and that you don't need.

Mid-afternoon quickie

So instead of having my usual amount of time to spend in the gym today, I opted to do a LITTLE workout, even if it wasn't much. I had about 40 minutes ( this included shower time) to get in and attack the weights..Even if you can't get a full workout in, quickies always do the trick. Remember, something is always better than nothing...since I hate to go without my weights, I hit legs as I can usually get a good workout on that area in a really short period of time...


Today's "quickie" workout:

Stiff leg dead-lifts -3x15
One leg bench squats (alternating legs is one set) -3x 10 (total of 20 altogether)
Smith machine squats- 3x10 superset with plié barbell squats 3x10

Didn't go as hard as I usually do, but hey, life happens!!

Workout notes: Even though its the holiday weekend, fitness goals don't go on vacation! Everything in moderation...for a quick workout that doesn't take you away from friends and family try this at home:

Body squats= 3x20
Reverse lunges= 3x20 (one set of alternating legs for a total of 20)
Jump squats= 3=15

Sit ups= 100 total
30 sec planks (one for each side and facing downward)
25 bicycle kicks
25 jack knifes
25 oblique crunches
25 scissor kicks

Push ups= 100 (10x10)
Bench dips=3x15 (this can be done on a chair, low table, anything low and stable)

Visit http://www.bodybuilding.com/exercises/ for videos and to see how to complete these exercises if you're not sure how to do them

JUST DO IT!!!!!

We all have those things we thought we would never be able to do, but somehow we do it. Instead of making up thousands of excuses about why we CAN'T, think of all the reasons we SHOULD! Everyone has something they are good at and NO ONE is good at everything...just when you think you can't, try. Prove yourself wrong. Sometimes its good to doubt yourself....that way you keep yourself on your toes. This mentality doesn't just apply to fitness, it affects every domain of our lives. We have to challenge our mental, physical and spiritual otherwise we don't grow..The following quote is one I try and keep in mind when I THINK that I can't do something....
" Strength does not come from physical capacity. It comes from an indomitable will"-Mahatma Gandhi