Monthly Archives: May 2016

Fabulyss Fitlife- Day #25 I’M SMALL!

I originally typed “Happy Memorial Day” as a first line to this post…that seemed a bit morbid to call it “happy” so I would like to say “THANK YOU” to those who have made the ultimate sacrifice for our country.  Thank you to those past, present and future who put their lives on the line to protect us and keep us safe.

Today marks the beginning of week TWO of the 28 day fast metabolism plan.  I KNOW you all have been refreshing your facebook feed everyday with hopes of my updated post to show up on your screen!!  So here’s the scoop!

Things I like about the plan-

*The plan does a great job of cutting out all “extras”.  She really wants you to focus on wholesome foods.  Good quality foods that are dense in nutrients make up the whole plan.  You are eating fruits (mostly dark berries, mangos and apples), a variety of veggies (veggies that are higher in sugars like corn, tomatoes, egg plant are not on the approved list.   Wholesome grains like oats, quinoa and brown rice.  Lean, grass-fed proteins like; fish, chicken, nitrate-free deli meats and sausages, grass-fed beef, turkey and eggs.  Healthy fats like nuts, oils, avocados and egg yolks are all on the list of fats that are a green light.

*You have such a HUGE variety of foods to choose from.

*The plan really TEACHES the follower about different foods and their nutrients.  She does not want to you count calories or macro-nutrients but to just eat from the list and let the healthy foods to the work.

*The plan changes every 2-3 days, you are not eating the same things every single day with the risk of the plan getting boring.

*You are totally detoxing your body of artificial sweetners, caffeine and alcohol during this plan.

*Water and decaf tea are your main liquids and it has been really interesting exploring different flavors of teas that are out there.

(Check out some of my high school buddies and their tea company Tiesta Tea for some amazing tea options! )

About Our Teas

*She encourages you to try different sources of activities based on the phases of the plan.  Days that are higher in carbs she suggests a HIIT based workout.  The Friday-Sunday days, she encourages lifting and one day of yoga, swimming or low impact activity

Things I’m still on the fence about

*We are only going into week TWO but my body did not like the first two days of the plan.

(due to the bariatric surgery, the good fats in my diet help with going to the bathroom and keeping things regular.)

The first four days of the plan do not have any fats.  This made bathroom issues arise and made me feel a little bloated and uncomfortable.

*The amount of carbs/sugar the first two days of the plan make me just a bit uncomfortable.  I am super sensitive to carbs and even though they are all good sources of carbs, the lack of protein those two days made me a little worried (this was ALL mental as the only physical feeling I had was the bloatey feeling from not going to the bathroom all the way).

*I am curious how a plan like this will be sustainable as a long-term lifestyle.  In the book she gives details on how to maintain this for long-term use as well as repeating the cycle multiple times for bigger results.

 

Weight has gone down 2 pounds!

I can’t lie, I still chew gum during the day BUT! I went from 1 pack of gum a day to 3 pieces a day!

WEEK TWO….HERE WE COME!

FUN FACT!!!!!  I NOW FIT INTO A SIZE SMALL T-SHIRT!!!!  I HAVE NEVER EVER EVER EVERRRRRRRRRRR NEVERRRRRRRRRR fit into a size SMALL!  I was BORN in a size Medium-Husky T-Shirt!  CHECK IT OUT!!!!  The TRAIN shirt is my work shirt which is a small and the big shirt is an XXXL.  AH!!! SO EXCITING!

I'M SMALL!

I’M SMALL!

 

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UPDATES

  • Contest prep starts June 6th!!!!  YAY!!! I’m competing with the UFE again on October 28th!
  • I’m going to be having surgery again on June 4th for the same issue as before…let’s hope THIS is the winner!  *FINGERS CROSSED*
  • My LyssRemaly.com website is under construction and will be coming to a webpage near you in July!
  • I’m up and running with Bariatric Lifestyle Coaching and am taking on new clients!  Phone, skype, in-home and on-line coaching is all available (email me if you have any questions at all).
  • Personal Training at Equinox in Highland Park is an absolute BLAST!  I’m learning SO much and meeting so many wonderful people!  I love that Equinox puts their trainers though an intense certification and training process that feels like being in college again (it has been so amazing learning and re-learning and practicing the practical aspect of training).

Fabulyss Fitlife- Day #18 and the Fast Metabolism

HAPPY MONDAY!!!!
It’s a BEAUTIFUL DAY to be motivated, inspired and kick some serious ass!
Mondays are a great day for a fresh start.  It’s the beginning of the week, you have just hopefully had an amazing night of quality sleep and you are up and at em like a hungry beast!
Make sure you have a SOLID breakfast this morning.  Take a second to reflect on everything you HAVE and everything that you are grateful for.  THINK about your goals for the day.  What do you want to accomplish?  Write them down if you have to!  Do ONE thing today that will get you one step closer to your goal!  Not even just physically.  Do something that will emotionally, financially, technically, virtually, unstoppablly (did I just make up a new word?!) get you to your goals you have set for yourself.  It’s not going to happen overnight BUT, if you do ONE thing every single day that gets you one step closer… you’ll get there a HELL of a lot faster than someone who just sits and WAITS for it to come to them.
As a coach and a trainer I very much value “practicing what I preach” so to speak.  If I ask something of someone I am working with, I need to be able to do the exact same thing or have done the same thing in the past.  How can I support someone through anything if I have never seen it or done it myself and can encourage them on the journey?  Health, Wellness, Fitness is not a one size fits all selection.  Everyone is different, bodies are different and respond differently to different plans and lifestyles.  That is what I love most about the lifestyle…there are ENDLESS options, answers and possibilities.
There have been a few times where the 28 Day Fast Metabolism Diet has come up in conversation over the past few months and Mama Bear has been participating in this lifestyle for the past few weeks with great success!  I LOVE working with women who are around the same age as my mom and who are going through menopause or have just gone through menopause.  This is an amazing time in someones life when hormones are changing, your body is changing and you get to recreate a whole new lifestyle to support that!  Not just that, but in conversations with the general public, people seem to think that the MORE you deprive yourself of food, the most success you will have losing weight and “getting healthy”.  I can’t disagree with this MORE.  You NEED food, you NEED fuel and your body NEEDs the nutrients to function and survive.  I have decided for the next 30 days to give this lifestyle a try and see for myself how this plan works!  The reviews are all very positive and the creator; Haylie Pomroy is well respected in the wellness industry.  She comes from an agricultural background and the lifestyle is based off of how foods can heal what we do to our bodies when we diet for too hard and for too long.  This plan in intended to repair metabolic damage that can occur when we deprive our bodies for too long and the damage that happens to our thyroid, pancreas, adrenal glands and metabolism.
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I have exactly FOUR weeks until my prep starts for the October 29th show date!  WHOOP WHOOP (oh yeah, I chose an October show!  WHEE!) This is a great time to get my body fully nourished, my metabolism racing and diet cleaned up to be fully prepared for that #preplife.
The diet is broken down into phases
Phase ONE
Monday-Tuesday
Consists of 5 small meals per day of; grains, fruits, veggies and proteins
Phase TWO
Wednesday-Thursday
5 small meals per day of protein and veggies
Phase THREE
Friday-Sunday
5 small meals per day of; fruit, protein, healthy fats, grain and veggies
Caffeine, artificial sweetners, processed foods, processed condiments and sugars are removed from this plan and wholesome, nutrient dense foods are encouraged and listed for each category.
We are going to be eating things like; steel cut oats, quinoa, chicken, fish, avocado, almonds, spinach, kale, cucumbers, squash, sweet potatoes, broccoli, apple cider vinegar, stone ground mustard and BERRIES (I’m so excited I could piddle).  I have made just a FEW modifications for my own personal plan knowing that my body requires additional protein.  During phase one, I have added one serving of protein with each meal.  While meals are determined to have one serving of a grain and one serving of a fruit, I know that I need the protein so for these meals I will select EITHER a grain or a fruit and have that with my protein selection.  For snacks that are designated as fruit, I will keep these as-is and include an additional protein snack for pre and post workout.
My workouts are going to remain the same to the plan I created for myself and mentioned in a previous post.  Three day split, each body part worked twice per week, mixture between heavy lifts and high-volume lifts and different lifting techniques sprinkled on top.  I also am doing varied forms of cardio each day; HIIT, Tabata, Group Fitness Classes, Treadmill, Stationary Bike, Stairmill, Swimming…you name it… i’ll try it!  We do happily accept requests if there is a form of cardio you are scared of trying and would like for me to test run for you!
Here is where I am physically at the start of this plan.  We have 30 days…let’s see how fast we can get this metabolism going and see if we can race it all the way to the stage!
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STAY TUNED!!!!

Fabulyss Fitlife- Day #10 and the cardio dance class

There is never a dull moment in a Fabulyss Fitlife!

I’ve been at Equinox doing the new employee orientation (since I can’t start working with clients until I go through the process and I can’t start making money until I take on clients… DAMN IT)

I am also in the process of working with the special man in my life to convert my home garage into a home gym so that I can also train clients out of my house as well.

Not only that but I am working on a NEW project that I am keeping top secret for now since it is still in the embryo phase of it’s life.  You know when it’s still too early to SAY you’re pregnant because it’s too early but you are SO excited that you want to tell the whole world and are going to BURST out of all of your holes if you don’t tell someone soon??? THAT feeling!  I can’t tell you… BUT… if it works… if we make it work… it could be seriously EPIC!  STAY TUNED!

 

Training has been going really well these weeks:

I had legs on Friday (this is the first time in my training that I can actually DO squats.  The fissures are still there but not AS numbingly horrible as they were before)

Leg day starts with a warm up 3-4 sets of 20 to get everything warm.  This workout was 3 sets of 20 reps for everything

Leg Press (2 plates on each side)  superset with Dumbbell walking lunges

Barbell Squats (at 135) Superset with curtsey lunges with plate

Cable pull throughs superset with leg extentensions

Laying Leg Curls (with iso hold) superset sumo squats

Glute Kick Backs superset adductors

Seated Calf Raise superset standing calf raise

Today (Sunday, May 15th) was BACK ATTACK (I really want to chisel definition into my back before the next show)

Warm Up 4 x 10 seated cable row at 80 lbs

This workout was moderate weight and high volume 4 x 20 for each superset

Wide Grip pull-down behind head superset heavy pull down in front

Assisted Pullup superset seated rows underhand grip

One sided lat pull down with squeeze superset pull overs

Kayak Rows superset cable pullovers

Deadlifts (@135) I did 5 x 8 on these

Good Mornings superset Bent over BB rows

Shrugs until failure

This week cardio was:

30 minutes of Steady state on the stairs (level 9 the whole time)

Sprints on the treadmill (30 seconds full-on balls to the wall sprinting and 1 minute walking) for 30 minutes

I took a cardio dance class called WERQ (this is specific to Equinox but WORTH IT if you can get to a class).  Below is the website!  What a BLAST!  It’s not quite Zumba where you follow the instructor and don’t quite get the move right until they change the move…you know what I am talking about!  You follow the instructor to popular food-tapping beats you hear on the radio that you end up dancing to in your car but can never quite get a beat down when you hear them at a bar.  This class gives you some great options that you can use in everyday “dance” opportunities.  I mean really, who doesn’t love the chance to dance like a fool in public… right??  RIGHT???

We were doing body rolls, jump steps, I have NO idea what these moves were called but I’ll tell you what…I felt SEXY doing them.  Not only that but EVERY single age, color, gender and body type was accounted for in this class.  EVERYONE was having a blast and everyone was able to follow the moves.

http://werqfitness.com/

I’m a big fan of doing all different classes- Zumba, Step, Cardio Kick-Boxing.

 

Let me know what kind of cardio classes you want me to try and I’ll give you the feedback!

 

This week’s meal preps consist of the following:

Hard Boiled Eggs

Rotisserie Chicken, Shredded Adobe Chicken in the Crock Pot.  I also baked chicken with garlic puree (I’ve been making garlic puree a LOT lately and putting it into mason jars for when I cook).

I pulverize garlic cloves in the blender by pulsing, then add a 2 TBSP of olive oil and a pinch of sea salt.  Once it is bitzed, I put it into a mason jar and in the fridge.

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Green Beans and Shredded Cabbage/Kale Mixture

Baked Cod with Lime and Cayenne Pepper

I started eating Nitrate free deli turkey with cucumber slices for snacks in between meals and I am LOVING that snack!

At night, If I’m having a sweet tooth, I have been making egg bread.  This bread has been AMAZING for my sweet tooth.

Separate 7 eggs (whites in a bowl and yokes in a cup)

Whip the egg whites until stiff peaks and add one scoop of protein powder (I’ve been using cinnamon bun protein powder)

In the yolks add 1 TBSP of honey and 1-2 packets of stevia.  I also add a splash of vanilla.  Fold yolks into the whites and protein powder and blend until JUST combined.  Put into a greased bread pan and bake at 350 for 20 minutes or until the top is golden brown.

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I haven’t been as ON TOP of my protein shakes as I should since needing to up my protein intake, so this week that will be my focus.  I am also starting a liver detox this week.  (With the fissures comes horrible, mind boggling pain, with that pain comes the use of narcotic pain killers…with those comes the unneeded toxic chemicals that make up those painkillers into my body.  I HATE taking medication if my body doesn’t need it.  The painkillers make me feel tired and drowsy and of course, being my spunky, goofy, energetic self.. I HATE feeling less than overly, annoyingly excited and energetic.  This week I am going to detox my body of those pain killers and go back to the natural way of pain management.  I’m going to keep doing my sitz baths during the day, marijuana as needed at nights before bed when the pain is the worst and INTENSE distraction by staying as busy as possible so I don’t think about it.  *FINGERS CROSSED* this will be the answer!

 

Stay tuned… it’s a Fabulyss Fitlife and I want to share it with you!

 

P.S. Tomorrow is my dad’s birthday!  HAPPY 70TH BIRTHDAY PAPA BEAR!!! I love you SO much and miss you more than you know.  (some of you may know but my father suffers from the last stages of Alzheimer’s.)

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FABULYSS FITLIFE- THROWBACK TO BODYBUILDING.COM FEATURE

Have you ever had one of those days where the ENTIRE day feels like a dream?? You have to keep reminding yourself to REMEMBER every single moment happening that day.  You can’t seen to take enough pictures, you want to soak in everything and as the day goes by you desperately try to figure out how you can invent something to freeze time in the next hour!

Let’s rewind shall we?

In August, I sent an email to Bodybuilding.com to their Transformation division telling them about my story and asking if there was anyone I could talk to about sharing my story on the website.  I have been an active bodybuilding.comer since 2012 and figured I couldn’t lose anything by at least asking right?  The worst they could say is “NO”.  Well actually, the worst they could say is, “How dare you email us asking such a ridiculous request!  You’re BANNED FROM THE SITE AND ANY BODYBUILDING SHOWS IN THE FUTURE.”  Luckily, they didn’t say that so yay! In September, I got an email from one of their writers saying that she found my page and wanted to do an interview with me for a “Transformation of the Month” feature!  AH!  I was SO beyond excited!!

She called me later that week and we had a phone interview where I told her about my journey and experience losing weight and competing.  She asked some great questions and then that was it!  I sent a bunch of photos and asked when the article would run.  She told me it would take about a month or so to write it, edit it, have it approved and then appear on the site.

After a month, I didn’t see anything on the site and decided to reach back out to her and see if she had an idea on timing for the article.  She told me it was being edited and should be another few weeks.  (I’m not very good at waiting).  A few weeks later, I reached out again and got a similar response.  By the time January rolled around there was still no article and no follow up from bodybuilding.com.  I figured maybe they found someone else’s transformation story to run and decided I would just keep badgering them until they run my story!  (subtle right?!)

In February I missed a phone call from a number I didn’t recognize (okay I didn’t miss the call so much as screen the call).  The message beeper beeped and I listed to the voicemail:

Bodybuilding.com was calling ME to let me know that they wanted to do a VIDEO feature about my transformation story and asked if I would be available to come to Boise where their corporate office is for a few days to film?  They would also like to fly out someone very important in my life who has been with me through the process that they can incorporate into the video.

UHM…. WHAT?!??! I had been in my office at the hotel when I listed to the voicemail so I RAN outside and screamed and jumped up and down like a little kid!  *HAPPY DANCE* *HAPPY DANCE*  (followed by a little bit more screaming and a few tears).

I called back and the production manager asked if I would be available towards the end of March.

WOULD I BE AVAILABLE?!  I would run naked across the country if I needed to to MAKE myself available! (I’m not sure how it would come to that but hey, I’ll do whatever it takes people!)

Of course I brought my beautiful mommy with me!  Timing also worked out perfectly that I had quit my job already and would be job-free during that time!

The end of March, mom and I flew out to Boise where we met Jordan Grahm and his girlfriend.  They were also doing a story on Jordan who lost a TON of weight as well and now competes in powerlifting.

This was waiting for us when we walked into the lobby of the building

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I piddled a little when I saw my photo on the wall of Bodybuilding.com

The office is AMAZING!  The staff is so incredibly nice and welcoming and EVERYONE hugged us and said how great it was to meet me and they kept saying how excited THEY were to meet ME!  I was in SHOCK!!  ME???? are you kidding?? I’M EXCITED TO MEET YOU ALL!!!!

They met us with a custom made bag filled with tons of swag and goodies.  They drove us around in the bodybuilding.com hummer which was totally badass and made me feel KIND of like a bodybuilding superhero! Jordan had a full day of filming first and then I had my filming day after him.  The day that he was filming, the Director of Marketing invited me to his office and when I walked in who is sitting there?!?!

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JESSIE HILGENBERG!!!!!

This woman is seriously the FIRST fit chick I started following when I decided to compete!  Not only is she absolutely stunning but she is a total SHE-BEAST in the gym!  I was SHOCKED when she jumped up to surprise me!  We got to work out with her and we all went to dinner together!  She was so unbelievably sweet and SO FUN!  She answered all of my silly questions and was so open and honest about her own journey.

When we were getting ready to lift she goes, “you have a big responsibility now to share your journey and experience with others.  People look up to you and it’s up to you to help inspire others.”

That right there was just another confirmation that I’m doing EXACTLY what I was born to do!

The day of filming was an absolute dream!  Obviously, being in theater for so many years I’m RIGHT at home when I am performing and loved the filming process.  We got our makeup did, we took some B-Roll shots, I got to change costumes, we hung out with the camera crew (who were all freaking hilarious).

The filming part for mom and I was very emotional.  We talked about my history,  my emotional ups and downs and the impact this experience has had on her as my mom and my family.

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After filming was time to head home.  The whole experience went by WAY too fast!  I loved every second of it!

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I’m not 100% sure when the feature will be coming out on the site but I JUST sent the team some more videos and photos of me as a chunky monkey kid.

The experience was so surreal.  I STILL can’t believe that this was an opportunity for me.  Five years ago, if you would have told me that I was going to be filmed for Bodybuilding.com, I would have laughed in your face and gone back to eating my mashed potatoes.

You NEVER know where life is going to take you but I’ll tell you something, just because you never imagined it could happen doesn’t mean it’s impossible.  I can’t WAIT to share the feature with everyone once it comes out!

HAPPY THROWBACKTHURSDAY!!!

 

It’s a FABULYSS FITLIFE- DAY #1

That’s right!  You read that right!  It IS a fabulyss fitlife!

This Fabulyss FItlife has been a bit of a shit-show the last few weeks (not the bad kind of shit-show that you try to delete all of the text messages and destroy any spec of photo or video evidence that may come back to bite you on the ass later- hey we have ALL been there) but the kind of shit-show where you look back and think… where did those weeks go?  THAT went by fast!  It started  with quitting my job, going into an INCREDIBLE opportunity to do a photoshoot with Bodybuilding.com, next a cross-country move back to the burbs of Chicago, followed by a new amazing job opportunity with Equinox and now here we meet again.  Did you miss me?? I missed you!

(Side note- stay tuned on Thursday for a #throwbackthursday post about my amazing experience in Boise with Bodybuilding.com)

It dawned on me during my road-trip from Arizona to Chicago that I want to share more about my day-to-day lifestyle here on the blog…I mean that’s what it’s here for right?! I get a lot of messages on Facebook and Instagram (if I could ever figure out how to use that effing Snapchat thing I may get some on there too) about my diet, training and lifestyle.  We all know that LIFESTYLE is what makes the fitlife and I work REALLY hard and have worked hard in the past to build a lifestyle that I’m really proud of…I want to share that with you dear reader.

Life has taken a really great turn the last few weeks.  I am finally home with my amazing family, I was hired by Equinox in Highland Park as a Personal Trainer and can FINALLY say that I actually look FORWARD to going to work (oh yeah, go ahead and read that again…. and again….one more time just to make sure you got it).  When I was working in the hotel, I was doing hotel business all day everyday and would have to spend what little personal time I had outside of the hotel to learn about fitness, diet and wellness.  NOW, my DAY IS REVOLVED AROUND THOSE THINGS!  THIS IS FREAKING GREAT!!

While I do have a job at the gym, I am building my own business Fabulyss Fitlife which is the Lifestyle Coaching and Personal Training services I offer both on-line and in person.  A lot of the on-line coaching I do is for those who are going to be having or have had bariatric surgery.  When I went through the bariatric surgery process, looking back, I wish I had had a bit more guidance from either the doctors office, a support group or even a mentor type person who was there if I had questions, who had been through the process before and was successful.  I want to offer that support to others.  As a personal trainer, having BEEN obese before, I understand where my clients are coming from.  I know how intimidating it is walking into a gym the first few times, I know how scary it is being asked to do physical movements you aren’t sure you can do and I know what it feels like to be terrified of being judged because you can’t do those movements.  Bottom line…I want to support others on THEIR journey.  EVERYONE deserves to feel good.  Good about their lifestyle, good about themselves, good about their health and well being, good about their abilities…you get the idea!  That is what I want to do, support people on their journey to feel good.

On another note- After the crash and burn from the last contest disaster I have taken some much needed time to rest.  I have still been hitting the gym and hitting it hard but I didn’t realize how burnt out my body was once I finally slowed down.  I figured one weekend of rest, relaxation and relaxed dieting would be plenty to recover and hit the ground running again with training…WRONG.  Maybe I was emotionally drained, physically drained and just all together exhausted from what I had put myself through the last few months.  After Boise, my body just crashed.  NOW….I’m fully recovered, rested and ready to be FABULYSS!

I have decided to compete again.  I know, I know I said I was going to wait until after my next plastic surgery BUT I LOVE competing SO much.  I miss it and I’m itching to get back onto that stage ASAP!  I have picked an October show with UFE (this was the federation I did my first show with).  I have a few more weeks until I start my prep and I have put a plan together in order to stay as lean as possible, while working on the details of my muscles.  I also want to incorporate NEW types of training into my routines and those I will be sharing here in this blog.  For now, below is the basic outline of the plan I put together as well as diet breakdown, training and pictures of where I am now.  I have ONE goal… GET AS SHREDDED AS POSSIBLE.  (don’t judge).

Fabulyss Fitlife Food

(I hadn’t been to the doctor in over 6 months- not having a day off ever will make it very difficult to make an appointment, so that was priority #1 when I got home.  I was semi-terrified to go to the doctor and see what was going on up and inside me especially after the beating I gave myself the months prior.  It definitely was NOT as brutal as I was expecting it to be!  My doc told me that I do need to increase iron consumption both through diet as well as supplements and I also have to increase protein intake.  Don’t have to ask me twice haha)

Protein 200 grams

Fat 58 grams

Carbs 18 grams

Most of my protein sources are coming from the same as I have been doing forever; chicken, eggs, fish, nitrate free turkey breast and I have also had to add-in a protein shake in order to get to the 200 gram mark.  I have to find a protein powder that tastes good, doesn’t have a ton of fillers in it and isn’t a million dollars…I feel like I’m searching for the great pumpkin but stay tuned… I’ll keep you posted on what I DO find and a review on each.

FABULYSS FITLIFE FITNESS 

My split looks like this

Monday- Legs (calves and abs included)

Tuesday- Back/Bis

Wednesday- Shoulders / Chest / Triceps

Thursday- Off from lifting (active rest- yoga, swim, long walk etc)

Friday- Legs (calves and abs included)

Saturday- Back / Bis

Sunday – Shoulders / Triceps

Cardio is something I will be playing with and trying different methods.  It is really important to me to keep challenging myself and my body to see what I am truly capable of- who knows, maybe there is a tough mudder in my future.   ANYTHING is possible.

Sets/Reps/Weights- all of these are going to be something that I try different methods of and keep track here to let you know how they go.

SUPPLEMENTS 

BASIC!  My body needed a break from the fat burners I was taking while prepping.  I am sticking to the basics and will stick with them for a while.

Multi Vitamin, Omega 3s, Calcium, Iron (mucho iron), VItamin D, BCAAs, Creatine, B-Complex, Potassium, Magnesium and Biotin

It’s a Fabulyss Fitlife…Day 1…. Let’s do this!

TODAY

30 minutes on the stairmill at level 10

at the 10 minute mark and the 20 minute mark I did 5 minutes of glute kick-backs at level 4

20 minutes on the treadmill of intervals

1 minute at 6 MPH and 1 minute at 3 MPH for 20 minutes followed by a 5 minute cool-down

LEGS

Barbell Squats- 3 x 15 @ 100# (2 second pause at the bottom)

3 x 8 @ 135# (ATG)

Romanian Deadlift 5 x 10 @ 100#

Superset Curtsey Lunge 5 x 10 w/ 25# plate

Leg Press 4 x 10 (2 plates each side) 3 second lower, 3 second power push

superset walking bodyweight lunges 25 each side

Leg Extensions (I call these sandwiches) 1 set moderate weight at 15 reps

1 set heavy at 8 reps

1 set moderate weight until failure  (I did this for 20 rounds)

Seated Calf Raises 90# 5 quick reps, 5 second hold, 5 slow reps (20 rounds)

Laying Leg Curl sandwiches (20 rounds)

Glute Bridges on leg extension machine 10 x 10 with iso hold at the top

Foam roll at the end!

THANK YOU FOR PLAYING!

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