I'm sexy and I know it

Sorry I didn't post yesterday, I worked for 16 hours. FML!!!

Happy Leg Day :)

Today was kind of tough. I just finished my third day of detox and I am exhausted. Don't get me wrong, I feel great, but my body isn't getting sugars and caffeine that it's used to. I took an extra B12 vitamin today and my pre-workout. So far that is what is getting me through the day. lol

     Today I got asked what pre-workout I use. Some of you might not have ever heard of a pre-workout, but for those who havn't it's just a supplement that you take before you workout. It's supposed to give you energy to work harder and longer during your workout. A lot of people don't take pre-workout supplements right however. Like anything, vitamins, birth control, ect., if you take it everyday your body becomes used to it and it stops working correctly. I normally will alternate between two preworkouts and I will cycle them out. For example, One week I use my Jetfuse, the next week I use my razor8, and then the next week I use nothing. I then start over. And yes ladies you read that correctly. If you are on a birth control for too long your body will get used to the hormones and not work correctly. Take a month off and use another form of protection. Sorry that was off topic.

This is the Jetfuse pre-workout I use. Definitly the best tasting pre-workout I've ever tasted.

Look at this dude, his upper body is jacked, but he has little chicken legs. This is such a turn off for me guys. It has been said that by working out your legs your body releases more testosterone which actually helps the muscles on your upper body get bigger as well.

Today my workout consisted of such...

• Squats 12 reps and 4 sets of 115 lbs
• Lunges (I ususally lung back and forth across the gym like 3 times)
• Leg abductors 15 reps, 4 sets of 75 lbs
• Leg adductors 15 reps, 4 sets of 75 lbs
• Single leg extentions 4 sets 12 reps of 20 lbs (each leg)
• Double leg extentions 4 sets 15 reps of 65 lbs
• Leg curls 4 sets of 15 reps with 40 lbs
• Leg press 4 sets 15 reps 100 lbs
• Calf Press 4 sets 15 reps 100 lbs
• Reverse squats 4 sets 10 reps 115 lbs

     I have had a lot of people ask me what a reverse squat is, watch this...

http://youtu.be/vu-PB_LclsI

I finished my workout with a 1 mile cool down run.

and I must say that I am still doing this detox. No I havn't followed it 100% like I should but I'm sorry I cannot go 4 days without meat. I did have a peice of chicken and a cup of cottage cheese. But I am still eating clean and I have practically only eatin fruits and vegetables for 3 days. Tomorrow is banana and yogurt day. I am excited to make some smoothies :) But let me tell you, my complextion has never been so clear in my life. Its like I'm glowing or something!!! YAY!!!

Leg day was the reason they invented these for toilet seats. lol

No Excuses. Train insane or remain the same!

"Your choice!"-Gary Meadows (My favorite personal trainer of all time!"



Today's Workout...

Workout of the day...

Reguardless of what group of muscles I plan on working I always so a little cardio. Maybe a mile warm-up before my workout, or maybe a mile cool-down after my workout. Today specifically, I started with a run to the gym. It's Havelock, nothing is too far away, and you have legs. MOVE THEM!! 

     This is the distance from my house to the gym. Pretty good warm up distance for me. It says I average 9:20min/mile but honestly I just take it slow at first and then naturally pick up speed. When I first started running I averaged a 12min/mile. Speed comes with time and not giving up!

     I get asked a lot what kind of music I listen to when I work out. In most cases it is rap. I find the beats really motivate me, especially while I'm doing cardio. I understand some people don't like the language, you're entitiled to your opinion. I actually find the lyrics commical, and like I said I love the beats. I obviously can't post my entire workout playlist but here is a screenshot of some of them.

Like I said, mostly upbeat stuff!

Right now at the gym I am currently participating in the Atlas challenge. For those who have never heard of it, it's actually a challenge where you lift a million pounds. Not at once silly!!! Pound by pound, rep by rep. It's $10 and proceeds go to the Wounded Veterans. I have currently lifted about 700,000 lbs. I hope to finish by the end of January.

Today I worked triceps, biceps, and shoulders. Ladies, do not worry about getting bulky arms. We physically do not produce the hormones to do it. By doing arm workouts you are just losing fat, toneing, and getting stronger!!! Today my workout consisted of such....

• Tricep extentions with dumbbells 12 reps of 12 lbs each arm
• Tricep dips 10 reps X's 4sets
• Overhead tricep extentions on the cabels 12 reps of 40 lbs
• Pull down tricep extentions on the cabels 12 reps of 40 lbs
• Bicep curls with dumbbells 12 reps of 12 lbs each arm
• Bent over delt raises 12 reps of 20 lbs
• Shoulder lift 15 reps of 10 lbs
• Bar curls 10 reps of 12 lbs

I almost always do 4 sets.

Feel the burn!!!!

Stop and admire yourself every once in a while :)

I worked hard for these legs!!!

         Now my workout is over, time to cool down. For my cool down today I just ran back home. Same distance and route as above. Slowed my pace dramatically and then walked the last half mile. It is important not to just stop. It is bad for your muscles and can cause them to cramp up. Ouch!!!

          And when I got home I stretched.....

Until next time my friends, here is a motivational quote for the day!



Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.


Love, Health, and Fitness :)

My Fitness blog is here!!! :)

     I am going to start by saying that I am horrible with spelling and grammar, do not correct me, I don't care. This blog is simply for me to post my workouts and to motivate others. I am going to start with my personal fitness journey. 

     All through high school I was very into sports. Every season I was doing something, I loved the game. Sports however, came very easy to me. Like second nature. They were never a challenge. Despite routine workouts, I was overweight. I have never been huge, but I was over weight.

     The day I graduated high school I decided that if I didn't start caring about my body and my health, I was going to turn into a whale. I started running. Yes it was hard!!! I'm tired of people telling me they aren't runners because neither was I! I couldn't even make it to the end of the street! One thing that kept me going was motivation and goals. Not huge goals, I make small, realistic goals. Start by running for a minute, and then walking for a minute. When that isn't so hard, add an extra 15 seconds to that run. Little goals people!!!

    I am now to the point that 5 miles is my short run. No I am not perfect and no I do not work out everyday, I am human.

    If you are looking to lose weight and become a healthy individual, diet is so important. Fad diets drive me insane and you will only have temporary success. For weight loss to be successful and to keep the weight off you have to change your lifestyle.

     My future blogs will contain my daily workouts and dieting advice, as well as what I typically eat everyday. I won't lie to you, I am a southern girl, I don't eat perfect! It's all about moderation and how often you eat bad.

     Anyways, once I had a good endurance with my running I started lifting. This is when you will start seeing definition in your muscles.

     My goals for this year are to run in the Disney Princess Half Marathon in February, continue to build my endurance for a long term goal of running a marathon, and look into fitness modeling competitions.

     I am always up for a workout. I typically work out at Snapfitness in Havelock. If you are looking for a workout partner hit me up. Don't plan on chatting the whole time though. If you work out with me, we are working out. Shut ya trap!

     My body is not perfect, this is currently what I look like...

     I still have work to do, but I have the motivation to do it. This is after losing 15lbs since high school. Mind you, weight is just a number, my weight flucuates a lot, especially when I am lifting.

     I am going to leave you with a "detox" diet that I am currently doing. When you eat bad, processed foods, your body craves bad processed foods. I will continue this for 7 days so I can go back to eating clean. Yes, I am a sucker for Christmas cookies just like you. Just don't let those holiday 5 lbs get you down. Stay motivated!!!

Please don't expect to do this as a "diet." Don't expect to lose 10lbs. That isn't why I am doing this. Use it to get all that nastyness out of your system to work towards a healthier future!!!

          I am going to end it there. My next post will contain my specifics on diet and exercise. Good luck ya'll :)