Fun treadmill Workout

Hey y'all!
Today I did a treadmill workout that kept me moving in all directions. Just running eats me alive. I hate it. Try this workout and you won't be bored!

Warm up -  5 minutes
Incline @ 3.0, Speed @ 2.5 Side shuffle going left - 1 minute
Incline @ 3.0, Speed @ 2.5 Side shuffle going right - 1 minute
Incline @ 3.0, Speed @ 2.5 Back paddle - 1 minute
Repeat two more times.
Then:
Run @ Incline 3.0, Speed 5.0 - 1 minute
Set off on sides and Squat - 1 minute
Repeat two more times.
Finisher:
Finish by walking @ Incline 8-10, Speed 2.5-3.0, without holding on.

Whew! That's it for me today.

Enjoy!

Upper body circuit plus plyos

Hey Y'all!
Sometimes its hard to get in a workout when you are attending to babies or working full time plus after school or work obligations. Just remember 20 minutes is better then nothing. Today, I am running short on time so I combined Chest, bis, core, tris, and cardio all in one. Took about 45 minutes. I know some of you are saying "only 45 minutes" but my cardio was high intensity. All I need was about 10- 15 minutes and my arm workout. My goal right now is to stay some what lean. So I am not lifting heavy arms right now. If I get pregnant, I want my arms to stay lean, not bulky. Here was my workout today:

Set 1:
Alternating Bicep Curl x 20 reps
DB tricep extensions x 30 reps (15 each arm)
Jump squats for 30 seconds

Set 2:
Hammer Curls x 20 reps
Skull Crushers x 20 reps
High knees for 30 seconds

Set 3:
Pushups for 30 seconds
Plank for 30 Seconds
15 burpees

Set 4:
DB chest press x 20 reps
DB over head tri extension x 20 reps
45 second mountain Climbers

I did this circuit 3 whole times and made it through half way of  # 4. Remember no breaks until you are finished with set # 4. Rest for 1 minute and then start again. Goal is to keep your heart rate up and burn some calories.

Enjoy!

Healthy and fit

As you all know, I just got done competing 2 1/2 weeks ago. It is hard to see yourself so lean and you look wonderful, then within a few days you have gained water weight back and a few pounds. But there is no reason to gain a massive amount of weight after competing. Sure you have been deprived of foods, but if you binge eat everyday, then you will gain what you lost originally and more. Competing is a very hard sport. Its all mental and physical. You sacrifice so much to step on that stage and it feels so good because you accomplished a goal.

I have decided to step down from competing for a little while. Although I will miss it, I have to do what is best for me. I have had difficulty with my hormones this time among other female issues. My gyno doesn't want me to compete, no extreme dieting, no extreme exercise, no supplements, and no baby until I get my body regulated. She just wants me to be fit and healthy. So she recommended me to see a Dietician.

My Dr wants me to work with someone who understands the female body and the crazy hormones and to incorporate foods that will help regulate my hormones. I need to eat organic foods, more fiber, more calcium. I meet with my new dietician on Friday. She is a vegan, which I am kind of nervous about, but she is 55 and looks better then I do. I am open to any suggestions she has. I am desperate at this point. I stay bloated and I deprive myself of foods because I am scared I will bloat. I am hoping that she can turn it all around for me.

I am a very goal oriented person. If I am not competing, then I wanted to focus on having a baby, but because my body is so out of tune right now, my goal is to be healthy. I don't care about having a 6 pack or how much muscle I can put on. I just want my body to heal and get better. Maybe one day, I can step on stage again, but now is not the time.

I wanted to share with you what I am going through. As I near 30, I find that weight, hormones... just being a female in general is getting harder. I want to let all women, moms, or whoever, that it's not about you eating only 1200 calories a day or seeing a 6 pack. If you have to literally almost starve yourself to see these things, it's not worth it. You need to focus on just eating better, healthier, and being fit. You don't have to spend endless hours in the gym. Do 30 minutes of cardio and lift and get out. Most of us who want to be in shape have a family and it is hard, but you have to make time for you too. I personally do not have time to spend 2 hours in the gym., but I make sure to get at least cardio and weights, even if its just a hour. I have a family to feed and a life.

Focus on what matters in your life. Do not worry about what other people are doing. Be healthy, fit, and happy.

Post competition. Do I have a 6 pack back? No. Can you still see my waist? Yes.
I am just happy where I am at with all the things that my body is going through. Still hitting the gym, but not depriving myself of foods either. I am eating more fruit, fiber, and trying new healthy foods.

Being a Mom is HARD

Hey Y'all! Today I am going to talk about how hard it is being a mom whether you are a stay at home mom or full time working mom. I have experienced both and loved both worlds.

Stay at home moms have the challenging task of taking care of a baby all day who can't talk, cries, and screams. Don't worry!! There are some happy moments too:) When I stayed at home, I felt like I lost my social outlet and I was confined to the house. Also, I felt since I didn't contribute to the income, then I needed to cook and clean constantly. I had the job of taking the baby to the doctor if she was sick or taking her on a play date. At times, I caught myself speaking baby gibberish. At that moment, I knew I had to do something about having a social outlet. I found a Mother's day out at church and she went a couple times of week. I went grocery shopping or to the gym. It was just nice to have a few hours to myself. Just because  you are a MOM doesn't mean you have to be confined to the house and never do anything for yourself. Remember, you still have your own life, plus an extra little one:) Fix your hair, do your makeup every now and then. Your husband will appreciate it! He doesn't want to come home to a wife that smells like spit up or has poop on their pants. When people have kids, that's when there relationships are tested. Because once you have kids, there is no me + you time freely anymore. Now your "you + me" time has to be scheduled. Plan a date night once a month or go get a couples massage together. Keep that relationship thriving!!! And remember to treat yourself also. Buy a nice outfit for yourself or get your nails and toes done. Also, remember as the baby gets older, its gets easier. They start making little friends at preschool and you starting making friends as well. Just be patient. It will come!

Full time mom have their work cut out for them for sure! Working a 9-5 job, still getting the house cleaned, laundry done, cooking dinner, doing homework, and getting to the gym. WHEW!!! That's a lot. Whenever, you are this busy, its best to come up with a schedule. For example. I put one load of laundry in in the morning, depending one what cleaning day it is, I will vacuum, dust, etc, and I wash the dishes from breakfast. At lunch, I get my cardio done. When I get off, I pick up Kenzie and head to the gym to lift for about a hour. I get home from the gym and I cook dinner, wash dishes from dinner, fold clothes, and make lunches for the next day. Its a busy day, but I get it in and it's all about prioritizing your time. If you keep up with your house during the week, then on the weekend you don't have to spend cleaning all day. As far as dinner, I like to plan out my week. Something simple, but healthy. It's all about preparation. I love working because I feel like I am at least putting my degree to use, I get to use my brain and be around people. Now that Kenzie is in school, I can work and not pay the day care fees. So it is easier when they start real school.  Although, its 10 times as hard when your husband travels like mine. I have to be the MOM and the DAD, but at the end of the day, its makes me a stronger person and I don't lean on anybody to take care of me or my kid. I am proud of that.


So stay positive and look for events in your neighborhood to get out of the house. And join a gym. Start with some group fitness classes. That's how I met one of my very best friends:)

 

Mixed Berry Oatmeal Muffins

Hey y'all! Sorry I have been MIA. With contest prep, the hubby traveling, and finishing the basement, my life has been a little busy:) Today I made mixed berry oatmeal muffins. They are perfect for on the go breakfast for you or for the kids. 
Here are the Ingredients:
2 c. Oatmeal
Fresh mixed berries
1 c. Egg whites
1 tsp. Baking powder
1 c. Almond Milk
1 tsp.Vanilla
1 tsp. Cinnamon
1 tsp. Nutmeg
Coconut Spray
2 Tbsp. Stevia
Just a dash of Salt
Muffin pan
Muffin wrappers

 Mix all the ingredients together in a bowl. Might need to add just a little bit more almond milk, depends on what type of oats you use. Old fashioned oats tend to soak up liquid a tad more. Use as many berries to your liking.

Next line the muffin pan with the muffin wrappers. Spray the muffin wrappers real good with the coconut spray.

Fill each muffin wrapper 3/4 of the way. At the last minute, I decided to add some smashed pecans to sprinkle on top to give some extra crunch.

Bake the oatmeal muffins at 350 degrees for 30 minutes and until golden brown.

Let them cool before you try one or else the wrapper will take most of the muffin if they are still hot. I hope you enjoy them!

 

Don't be judged by the scale

Ladies don't always go by the scale. The scale does not determine your physical fitness. I go by how my clothes are fitting, if I feel better, etc.  If you are doing your diet at 100% and you are losing inches, but not weight, then it doesn't matter what the scale says. Muscle is more dense than fat. Read this article as it explains why.

http://woman.thenest.com/can-lose-inches-not-pounds-11058.html

Working out and Sensitve Skin

Hey y'all!!!  So I got a few questions about working out and face breaking out. By no means am I a professional. However, I do know what it feels like to have my face breakout from working out. I have a routine that I follow every single day. I go through some face wash:)
There are several factors to why the face breaks out. It could be hormones, the food we eat, the environment, sweat, and dirt. But as far as the face breaking out after a working out, well that is just more sweat and dirt related. If you wear makeup, then the first thing you need to do is wipe the makeup off before you start your workout. Why?!! Well when the skin gets hot, the pore open up. And when the pores open up, all that makeup, dirt, and sweat seeps into those pores. Hence, the break out.

Here is my routine:
Wake up and wash my face and I exfoliate about twice a week.
Before my workout, I use makeup wipes to wipe all the makeup off.
Immediately after my workout, I wash my face.

This also goes for the back. I take a shower as soon as I get home. Because when you sweat, that sweat sits in your sports bra. And the longer you let it sit there with bacteria, the more likely your back is going to break out.  I hope this helps!