HIIT Workout Wednesday!

IMG_3760-0Wednesday–half way through your work week–you’re almost there!  What’s one way of helping you energize and push through your hump day?  A high intensity interval workout!  I always feel extremely energized and motivated after completing a good HIIT workout.  This week we will perform each exercise for a total of 1 minute, then rest for 30 seconds.  Move on to next exercise once finished with the rest, complete the cycle 1-3 times through!!  Rest for 1:30 between the three cycles if needed!!  Each cycle should take 9:00 minutes total with rest.

1:00 on, 0:30 rest

  • Tuck Jumps
  • Burpees
  • Goblet Squats (with med ball, dumbell, or kettlebell —weight as heavy or light as you wish)
  • Mountain Climbers
  • Lunges
  • Skaters

If this is too intense for you, feel free to scale down to a 1:1 rest,  either work 0:30 and rest 0:30 or work 1:00 and rest for 1:00.  That will allow yourself more recovery time.  Listen to your body, you know it best!  Hope you enjoy this one!  It is a burner.  Embrace the burn and sweat.  You’ll feel great after the suck!  Plus, HIIT workouts are great fat burners 🙂  Get After it!  Any workouts or questions that you have and would like me to post or include in future blog posts– please comment below!! I love the feedback! 🙂 

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Show Day Reflections and Advice for First Time Bikini Competitors

Hey Everyone! The day I had been waiting for finally arrived and went by in a flash! It’s bittersweet feeling! I finally can be less meticulous about diet and training, but I definitely will secretly miss feeling this lean!  I had an amazing time my first competition!  I thought I would be more nervous or awkward, but the day went by so smooth!  All of the alcoholic drinks I turned down while out to dinner, all of the meal preps, all of the cookies refused at work—all worth it!  Be prepared, this is going to be a LONG post. I’m going to reflect on the entire process but add in advice for first timers.

This final week flew by.  I worked 5 of 6 nights, so it was a lot of work, little play.   Luckily I did not need to work out much this final week.   I worked out Sunday through Wednesday and took off completely Thursday, Friday, and Show Day (Saturday)   Nutrition stayed the same, except I tried limiting dairy products.  I didn’t really notice a huge difference, so I am unsure if this was truly necessary.  So, I’ll run you through my competition timeline so any first timers may gain a better idea of what to expect. Continue reading

Monday Motivation: My 6 Month Transformation 

Different Body, Same Mint Green Phone Cover 😛  I do want to mention– Jan 2015 I WAS working out 5x/week.  There has been no change in my workout frequency.  It is true when they say fitness is 70% diet 30% exercise!!

Good Monday readers! I wanted to share with you my transformation–and no, the dates are completely accurate. I also want to share how I did this–no starving, no diet pills, & no cutting carbs. It doesn’t happen overnight, but you may see results quicker than you think!  Once you see results there’s no stopping you! I found this quote while on “Pinterest” :

“It takes 4 weeks for you to notice a difference in your body. 8 weeks for friends and family to notice a difference. And 12 weeks for everyone else”

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Ab circuit 

Doing Ab workouts used to be my least favorite. I actually avoided abs for a long time. It always felt so tedious and I wondered why I wasn’t seeing any results from doing 200 reps of crunches.  And the reason why was just that: I was just doing crunches.  Decline crunches. Normal Crunches. Crunches to the left. Crunches to the right. BORING.  I finally figured out you have to utilize different exercises and engage different muscles if you want to have a strong core.  PS, you DO NOT have to do abs more than once a week if you are ENGAGING and tightening your abs during your weight lifting workouts.  If you were to punch me in the stomach while I am performing a Lat pull-down, strict press, lateral raise, deadlift—you name it, A. you would probably get punched back, but B. you would feel that my core muscles are 100% engaged (WHATS IT LIKE PUNCHING ROCKS ?! 😛 )  This is where the majority of my ab work comes from–and it not only gives you a solid core, but it helps your form while weight lifting as well!  Make a conscious effort next time you pick up weights to engage the core!

One of my favorite circuits for a toned tummy! I do this routine once a week 🙂

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