Livefit Day 26

February 25, 2013

On Thursday, 2/21/13, J and I completed day 26 of the livefit trainer. Day 26 is the last day of Phase 1. We worked shoulders and abs.

The work outs…

Seated Dumbbell Press – 3 sets of 10 – (10 lbs)
Dumbbell Front Raise – 3 sets of 10 – (10 lbs)

Seated Arnold Press – 3 sets of 10 reps – (10 lbs)
Dumbbell Lateral Raise – 3 sets of 10 reps – (10 lbs)
Seated Bent-Over Rear Delt Raise – 3 sets of 10 reps – (10 lbs)
Crunches – 3 sets of 10 reps – (body weight)
Roman Chair Leg Raise – 3 sets of 10 reps – (body weight)

Oblique Crunches – On The Floor – 3 sets per side 10 reps – (body weight)
Plank – 3 sets held for 1 minute each.

To end phase 1, J and I took two much needed rest days. I also took off 2 days of work because it is my Birthday. For my birthday, my boyfriend and I went snowboarding. I will post about that tomorrow. I also went on my first run after a 4 week break, (because of the no cardio rule in phase 1.) I ran a 10k and it felt amazing – I will be writing a more detailed post about this run tomorrow. I also have an amazing recipe to share with you. So stay tuned.

Anyway, I am are really excited to start Phase 2 tomorrow. I am also excited that my cousin Colleen has decided to try the Livefit Trainer! I am so proud of her, and can’t wait to hear about her experiences.

What did you do this weekend? What are you excited about??

Livefit, Days 23/24/25

February 21, 2013

The last three days I have completed Days 23, 24, and 25 of the Livefit Trainer. OMG! One more day and I will be done with Phase 1, and moving on to Phase 2, week 5. This is exciting, but things are going to get tricky.

a quick recap of my days…

Phase 1, Week 4, Day 23

Back and Biceps

Wide-Grip Lat Pulldown – 3 sets of 10 (35-40 lbs)
Seated Narrow Grip Cable Rows – 3 sest of 10 – ( 35 lbs first 2 sets brought it up to 40 lbs last set)
T-Bar Row – 3 sets of 10 – ( 20lb bar, 10 lb weight, total 30lbs)
Back Extensions – 3 sets of 10 – (using body weight)
Barbell Curl – 3 sets of 10 reps – (20 lbs)
Incline Dumbbell Curl – 3 sets of 10 reps – (10 lbs)
Alternate Hammer Curl – 3 sets of 10 reps (10 lbs)

Phase 1, Week 4, Day 24

Chest and Triceps

Wide Pushups – 3 sets of 10 reps – (using body weight. )
Incline Dumbbell Press – 3 sets of 10 reps – (10 lbs)
Flat Bench Flyes – 3 sets of 10 reps – (10 lbs)
Decline Flyes – 3 sets of 10 reps – (10 lbs)
Bench Dips – 3 sets of 10 reps – ( using body weight. MY FAVORITE NEW EXERCISE! )
Dumbbell Triceps Kickback – 3 sets of 10 reps – (5 lbs)

Overhead Two Handed Triceps Extension – 3 sets of 10 reps – (15 lbs. Last week I lifted 10lbs this week I am lifting heavier then last week. PROGRESS)

Cable One Arm Triceps Extension – 3 sets of 10 reps – (20 lbs)

Phase 1, Week 4, Day 25

Legs

Leg Extensions – 3 sets of 10 reps – (40 lbs)
Wide Stance Barbell Squat – 3 sets of 10 reps – (70 lbs)
Walking Barbell Lunge – 3 sets of 10 reps – (30 lbs)
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – (15 lbs)
Lying Leg Curls – 3 sets of 10 reps – (35 lbs)
Seated Calf Raise – 3 sets of 10 reps – (70 lbs)
Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

So that is what I have been lifting for the last couple of days…

Challenges…

I have come to the conclusion that my weakness is not clean eating, but rather organization and time management. I have been eating very clean, I just need to make sure I am eating enough. So this next phase, Phase 2, I am really going to work on planning my meals on Friday. I thought about Sunday, but Friday is my day off from work, so I will have more time to get these meals planned. I’ll have time to go grocery shopping, make the meals, and divide them up into their proper portions. I can’t wait to blog about it… so keep your eyes open for more “clean eating” posts!

Also in phase 2, Jamie Eason talks about measuring out your food, and calorie counting. I measure out my food, from time to time, but I never use a kitchen scale. So this will be my next purchase. A kitchen scale is important and helpful to measure all sorts of things, especially meats, in my case fish. Jamie Eason also suggests the app My Fitness Pal, for calorie counting. I have yet to use this app, but I have a client that is using it and he loves it. People can follow you, so they can see what you are eating. In his case, his personal trainer follows him.

This app will help recored calories. You are able to keep track of what you are eating – Maybe at the moment you are eating way to many carbs, but aren’t really aware of it… this app will make you aware. And because others can follow you, you will be motivated to stay on track. Sometimes people just need that little bit of support. Honestly, I am just not that picky, so I have never even thought about counting calories, but I am excited to try this app. I am really curious to see how many calories I consume on a daily basis.

Rest in between sets is more important then you think…

Another helpful app that Jamie Eason suggest is called the GymBoss Timer. In Phase 1, we were lifting 3 sets of 10-12 reps using a minute to rest in between each set. This app has a basic timer on it that times a one minute rest period. It worked perfect. Resting in between sets is especially important in phase 2 when we will be lifting heavier and incorporating supersets into the mix.

“For some exercises, you’ll feel ready to continue after one minute; other exercises might require two. Regardless, the rest period should be long enough to allow you to tackle each set with as much exertion as possible.” – Jamie Eason

Supersets… What is that??

A superset is when you perform an exercise set and immediately after you do a different exercise set with no rest time in between. You will also be “lifting to failure.” This means that on your last set, instead of lifting to your last rep number, you will continue to lift until your muscle is so tired it can not possibly perform another full rep.

Things are going to get tricky…

In the beginning of the post, I mentioned that I am excited about starting phase 2, but I also revealed that things will get tricky… In phase 2, we will start to throw cardio into the mix, which means RUNNING for me. Because I am a runner, this is super exciting for me… finally I will have my runner’s high back. Yay! However, things are going to get tricky, because I am also going to start my half marathon training.

Jamie Eason says it is best to lift weights first and then do your cardio. So the easiest thing to do, would be to hit the gym, lift and then go on the treadmill. But I hate the treadmill. When I am on a treadmill I feel like a hamster on a wheel. So the plan is to do my weight lifting and then go for a run outside. This also means I am going to have to wake up earlier. I am going to have to be in the gym no later than 7:30, and then have L meet me outside my gym, so we can start our runs from there. Or we could even meet up in our regular spot, since my gym is up the street from the running trail.

So what will J do?? She has options… We can do our weight lifting together, and then she can stay in the gym and do her cardio, while I go running with L. Or after weight lifting she can come along with L and I on our run.

Another tricky part…

In phase 2, Jamie Eason, claims that phase 2 is still a building phase. So she only has us doing 30 minutes of cardio… Well there are going to be days when I am just going to have to run longer then that… Sorry I am a long distance runner, training for three races in April.

Ok so that is it for now… Hopefully, I can juggle all of this. As long as I wake up earlier, and plan out everything well… I think I will be good to go.

Also guys, you can now follow me on Daily Mile! The above photo is my profile pic. I had to model my new lululemon running outfit and my newton shoes. But if you are a runner and you are not on Daily Mile you must get on it asap. It is an awesome community for endurance athletes, and a great way to track mileage, share it with others, and get the support you need!! I love it!!

I also joined Fitocracy! This site does not just cater to runners. It is an awesome fitness community that is filled with a very diverse crowd. You will find all sorts of athletes here. It is very easy to track your daily workouts, whatever it may be, including weight lifting. It is also very game like… because the more workouts you track the more points you achieve. You can move up to levels. There are groups you can join, where you can discuss whatever topics your desire. You will find motivation and support here! Join asap and follow me!

I know this post was a long one but…

Things you need to do…

Check out the apps.

Check out the sites… Join and follow me!

Other amazing free fitness apps to check out…

Questions for You…

What is your favorite fitness app?
Are you on dailymile or fitocracy? If so let me know and I will follow you!

New weight lifting gloves…

February 18, 2013

Friday, was a gorgeous day! And because J had class in the morning, we planned to hit the gym in the afternoon. It was an amazing 60 degrees out. Trust me, I was so tempted to go for a run, but I didn’t. I am still in Phase 1 of the Livefit trainer- NO RUNNING just building. So instead, I decided, it would be a perfect morning, to go shopping in George Town.

I immediately hit up City Sports. I haven’t been to City Sports in forever, and I had forgotten how much I love that store. They have everything. I picked up some weight lifting gloves for both J and I.

There are several benefits of using weight lifting gloves, and I have been wanting to buy a pair ever since I started the Livefit trainer.

The benefits are…

When wearing weight lifting gloves you protect the hands from calluses that would other wise form after time.
With weight lifting gloves you are guaranteed to lift to your highest potential, and not bail out of reps or even a whole set do to hand strain.
Weight lifting gloves protect hands from bacteria and germs that could be lingering on sweaty free weights.

Later that day, I hit up the gym to do Day 19 and 22 of the Livefit trainer. This also gave me the opportunity to put my new weight lifting gloves to the test. They ended up working out great. I love my new gloves.

Livefit update…

Phase 1, Week 3, Day 19 -Shoulders and abs

Seated Dumbbell Press – 3 sets 10 reps – (10 lbs)
Rear-Delt Cable Flyes – 3 sets 10 reps (10 lbs)
Dumbbell Front Raise – 3 sets 10 reps (5 lbs)
Seated Arnold Press – 3 sets 10 reps ( 10 lbs)
Dumbbell Lateral Raise – 3 sets 10 reps (5 lbs)

Crunches – 3 sets 10 reps ( holding plank in between each set for 1 minute.)

Roman Chair Leg Raise – 3 sets of 10 reps (body weight)
Oblique Crunches – On The Floor – 3 sets of 10 reps

Phase 1, Week 4, Day 22 – Legs

Leg Extensions – 3 sets of 10 reps – (40 lbs. Note: I started at 30 lbs now I am at 40lbs. I am getting stronger.)
Wide Stance Barbell Squat – 3 sets of 10 reps – (20 lb bar, 40 lb weight, total 60 lbs)
Walking Barbell Lunge – 3 sets of 10 reps – (30 lbs)
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – ( 15 lbs)
Lying Leg Curls – 3 sets of 10 reps – (35 lbs)
Seated Calf Raise – 3 sets of 10 reps – (100 lbs)
Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

As for the diet – Still eating mainly vegetarian clean meals. Getting tons of protein through beans, eggs, yogurt, and lentils. Trying to drink more water and get 5-6 small meals in daily. I am really excited that this is the last week of Phase 1.

Questions for You…

Do you wear weight lifting gloves?
What is in your gym bag?

Happy Valentine’s Day!

February 15, 2013

TO MY RUNNING FOLLOWERS…

who are just as obsessed with Newton Running than I am…

I found this photo floating around facebook. I love Newtons, and I know some of my running followers do too – so I thought I would share this with you.

Happy Valentines Day!

XOXO

Thanks for following my blog!

Missing my RUNNER’S HIGH.

February 14, 2013

Tuesday was Mardi Gras. Wednesday was Ash Wednesday, the first day of Lent. Today, is Valentine’s Day. All of these special days falling in one crazy week. I am so thankful today, although it is everyone’s Thursday, it is my Friday. (If that makes since…)

AT THE SALON

This has been a crazy work week for me. I have had a week full of hair color transformations. It is only mid February, but for some reason everyone wants to go lighter. I wasn’t expecting to change my brunettes to blonde bombshells until March or April, but it happened this week, which meant long days, and late nights at the salon.

LIVEFIT UPDATE

PHASE 1, WEEK 3, DAYS 16,17,18

DAY 16, Monday, 2/11/13,

BACK and BICEPS

Hammer Strength Lat Pull – 3 sets 10 reps – (50lbs)

Wide-Grip Lat Pulldown – 3 sets 10 reps – (30lbs) alternative work out PULL UPS
Seated Narrow Grip Cable Rows – 3 sets 10 rep – (30lbs)
T-Bar Row – 3 sets 10 reps – (10lb weight, 20lb bar, total 30lbs.
Back Extensions – 3 sets 10 reps – (body weight or hold weight with arm across chest) NOTE: This is my new favorite work out for lower back muscles.
Barbell Curl – 3 sets 10 reps – (20lb straight bar) NOTE: I really felt this worked my biceps. They were super sore the next day.
Incline Dumbbell Curl – 3 sets 10 reps – (started first set with 5 lbs just to work on proper for then went up to 10 lbs for the rest of the sets)
Alternate Hammer Curl – 3 sets 10 reps – (10 lbs)

Tuesday, 2/12/13, REST DAY

The original plan for this day was to hit the gym at night. I am busy all day with an art class and work, so night time is the only time I have to work out. I ended up not being able to get home until 9:00 pm and the gym closes at 11. I decided I didn’t want to be the one closing the gym, so I used this as a rest day and planned to do that day’s work out, Day 17, the next day along with that day’s work out. Double duty. Didn’t want to fall behind.

THE DOUBLE DUTY DAY

DAY 17 & DAY 18, Wednesday, 2/14/13

CHEST, TRICEPS

Incline Dumbbell Press – 3 sets of 10 reps – (10 lbs)
Flat Bench Flyes – 3 sets of 10 reps – (10 lbs)
Decline Flyes – 3 sets of 10 reps – (10 lbs)
Bench Dips – 3 sets of 10 reps – ( using body weight) NOTE: This is one of my new favorites. It is simple but gets the job done.
Lying EZ-Bar Triceps Extension – 3 sets of 10 reps – (20 lbs bar) NOTE: This one was very hard and I needed a spotter.
Dumbbell Triceps Kickback – 3 sets of 10 reps – (5lbs, hopeful my triceps will get strong enough so I can take this one up a bit, and use 10 lbs.)
Overhead Two Handed Triceps Extension – 3 sets of 10 reps – (10 lbs)
Cable One Arm Triceps Extension – 3 sets of 10 reps – (20lbs)

LEGS

Leg Extensions – 3 sets of 10 reps – (30 lbs)
Wide Stance Barbell Squat – 3 sets of 10 reps – (80lbs plus 20 lb bar, total 100 lbs)
Walking Barbell Lunge – 3 sets of 10 reps – (30 lbs)
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – (15 lbs)
Lying Leg Curls – 3 sets of 10 reps – (30 lbs)
Seated Calf Raise – 3 sets of 10 reps – (45 lbs)
Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

Today, Thursday, 2/14/13 is DAY 19 of LIVEFIT. I will be hitting the gym this afternoon, to work on Shoulders & Abs. I will not be taking any more rest days until the end of phase 1. If for some reason I can’t make it to the gym, I will take a rest day and do double duty the following day. But this is only if for some reason I am desperate and can’t make it to the gym. Jamie Eason does have 2 videos of at home work outs just in case, but I’d rather just try to stick to the program as closely as I can.

SEEING RESULTS

First things First. I am desperately missing my RUNNER’S HIGH! But I also can’t believe how fast Phase 1 is flying on by. Today will be the last day of week 3 and then I am moving right on to week 4. 1 more week and then Phase 2 begins, where you can introduce cardio into the program, and for me running. Yippee!! Can’t wait to experience my runner’s high again. However, I will admit that I have really enjoyed focusing on getting stronger. I think that it is super important, and it gave me the opportunity to focus on eating clean as well. Plus, waiting to run, will just make my runner’s high that much sweeter.

I also wanted to tell you, that I am starting to see some results, and feel them too. I didn’t think I would see much results especially this fast, because I am an athlete already in pretty good shape. But, my arms are starting to take shape, and I have began to see even more definition in my legs and abs. As for feeling results, I am feeling stronger. I also have been really tired lately, but I think that has a lot to do with work and not really the Livefit program. I am pretty sore though, everyday. I am also much more hungry, but I think that is because my growing muscles need fuel and my metabolism is fired up.

CHALLENGES

I have already been eating clean for about 9 months now, but I was having challenges with eating enough calories. I am doing much better about preparing my meals, and packing my food. The two things I need to work on now, is drinking more water, and making more protein shakes. But I am still taking my other supplements.

So that sums up my update with the Livefit program. I can’t wait for Phase 2 to begin, in about a week, because during Phase 2 I will also start my half marathon training.

I found this on tumblr… Now she is hardcore!

Oh BTW, I updated my about page, so check it out. I also updated my race times. Please follow me on twitter, athlinks, and instagram.

Questions for You

Do you eat clean? What is your favorite eat clean food/meal?
What challenges do you have it your fitness routine?
To my Runner followers: What is the longest amount of time have you gone with out running?

Falling in love, with NOLA.

February 13, 2013

Happy Mardi Gras!

Last year I was so privileged to have the opportunity to head down to New Orleans for a week long celebration of Mardi Gras… and I fell in love.

This is how it all began….

One of my close family friends, EW, had gone to college at Tulane. She loved New Orleans so much that she continued to live there for a couple years after she graduated. Because now she relocated back in the DC area… I had always deeply regretted the fact that I had never gone down to visit her and the lovely city while she lived there. I thought I had missed my chances. But turns out, for my birthday present she hooked me up with a plane ticket, and told me we were heading down to New Orleans, aka, NOLA for Mardi Gras. I was beyond excited.

As the weeks came closer and closer to our departure date, EW tried to prepare me.

“You know how people say New York, is the city that doesn’t sleep?” She asked.

“Yep. Everyone knows that. “

“Well they are wrong, it’s really New Orleans.” She told me.

She was so right about that one. There were nights in NOLA during our week long Mardi Gras celebration, where we got home by 6am and was leaving the house again by 10 am.

She explained, “A drink will never leave our hands.”

“Ok,” I answered

“Always remember though this is a drinking marathon, not a sprint. Slow and steady wins the race.”

This was a great thing to remember, and because I am a runner I could totally understand this metaphor. You won’t get sick or throw up if you slowly drink. You won’t ever be hung over, if you are still drinking.

So this is why I fell in love with NOLA…

NOLA is beautiful. I love to create beauty and be surrounded by it. The architecture in NOLA is outstanding. There wasn’t one house or building that didn’t have character. Some places had a lot of Southern influence, while others had Spanish and French influences.

NOLA taste good. The food was amazing. I ate grits and shrimp, po’boy sandwiches, cajun spices, fries deep fried in goose fat, gumbo, jambalaya, a craw fish bake, oysters, and beignets. Nothing taste bad, I even tried frog legs.

NOLA quenches your thirst. You don’t have to chug your beer here, because you can ask your bar tender for a to go cup. Drinking in the street is totally legal. There is a bar called BullDog, who lets you take your pint glass home with you. It is a popular place among the locals – I highly recommend it. Hurricanes are NOLA’s signature drink.

NOLA plays Jazz music, or you can karaoke.

NOLA loves to dance, sometimes in the street.

NOLA wears costumes.

NOLA loves giving gifts. Sometimes beads…

sometimes South Park toys…

NOLA will party hard, and then sleep hard…

NOLA is highly influenced by the Catholic traditions, which is the whole point of Mardi Gras anyway. Live it up today, for tomorrow is Ash Wednesday, the start of Lent.

There are so many amazing things about NOLA and it made me a little sad today, that I wasn’t down there, this year celebrating. But I am so happy, I experienced it last year, and was able to share my memories with you.

Happy Fat Tuesday! I hope it treated you well…

Vegan Strawberry Waffles

February 10, 2013

“That’s when I heard part of the secret. What we eat is a matter of life and death. Food is who we are.” – words of wisdom by Scott Jurek

Along with doing Jamie Eason’s, Livefit trainer, I am currently reading Eat and Run, by Scott Jurek. I have to get my run fix in somehow, and because Phase 1 of livefit bands running, I decide to read about ultrarunning.

Eat and Run, is about Scott Jurek’s life as a ultramarathon runner and his transition of becoming a vegan. This book is perfect for me because I too am a runner, who eats mostly a plant based diet. I am always challenging myself to cook as many vegan dishes as possible, and this book is full of amazing recipes.

I plan on trying every recipe in this book, and so far I have tried the Vegan Chili, and the Apple Cinnamon Granola. What I love most about his recipes is how full and satisfied you feel after eating them. When people think of vegan meals, most of the time they think it will be a light meal, lacking protein – but that doesn’t have to be the case. Scott Jurek doesn’t just proof that, but he out does himself with each new recipe I try.

Today, I attended my friend’s baby shower, which in our world, is translated into a vegan brunch. So I woke up early to prepare the food I was bringing. Normally I don’t plan ahead, but because others would be eating my food, I decided to test it first. So earlier this past week I whipped up a batch of Scott Jurek’s Vegan Strawberry Pancakes.

“Then one Sunday morning, after a 20 mile run… I served them my first batch of banana-strawberry vegan pancakes. They were golden brown and sweet dense, and hearty. The fruit flavors met on my tongue, then tangled together in a way fruit flavors had never done before. That is when I decided I could live without butter and eggs. ” – Scott Jurek

INGREDIENTS

1/4 cup spelt flour
1/4 cup buckwheat flour (I didn’t have this one, so I just omitted it and added extra oat flour.)
1/4 cup whole wheat flour
1/4 cup oat flour. (I used a 1/2 a cup of oat flour to make up for the buckwheat flour I didn’t have.)
1/4 cup millet flour
1/4 cup rye flour
1/4 cup barley flour
1/4 cup corn meal (You can use either yellow corn or blue.)
1/4 ground flax seed or chai seed (I used flax seeds and ground them up in food processor.)
2 teaspoons baking powder
1/2 teaspoons sea salt
2 cups of rice milk
3 tablespoons olive oil
2 tablespoons agave nectar
1 tablespoon vanilla extract
strawberries and bananas (I used fresh strawberries not bananas, but you can do any fruit you would like or add nuts.)
wheat germ (I added this, for additional nutrition.)
maple syrup for topping

DIRECTIONS

Combine flours, baking powder, salt, wheat germ, and ground seeds in a large mixing bowl.
Add rice milk, olive oil, agave nectar, and vanilla. Mix well.
Grease a skillet with coconut oil and heat for 3-5 minutes.
Pour 1/2 -3/4 cup of bater onto the skillet for each pancake.
Cook until golden brown and then flip.
Top with strawberry or maple syrup or both. I made strawberry topping by throwing a bunch of strawberries in a food processor.

I was beyond impressed with this batter, however for the baby shower, aka, the vegan brunch, I used the same batter recipe, but made waffles instead. The reason I went for the waffle over the pancake is simply because it looks prettier. I guess it is my artist side coming out, but no matter what I make or create it has to be visually beautiful. And although, Scott Jurek made pancakes, my pancakes always look sloppy, while my waffles always look perfect.

At the brunch everyone loved the waffles.

As for a brunch beverage, I juiced a bunch of minneolas. Minneolas is a fruit that is part of the citrus family. It is a mix between a grapefruit and tangerine. They are very juicy, so they make for a good fruit to juice. I bought them fresh and organic from MOM’s organic market. One of the employes there let me sample one, to make sure it was sweet and not sour. They ended up being very sweet and made a wonderful juice.

Both the batter and the juice are two recipes that you have to try.

Questions for You?

What is your favorite fruit juice?
Do you like pancakes or waffles better?

The truth about… Abs.

February 9, 2013

Update on Livefit…

Today, Friday, 2/8/13 was Phase 1, week 3, day 15 of Livefit. Finally, the first two weeks are over. The reason I am saying, finally is because in the first two weeks there are three full rest days. Although, my body was pretty sore, I don’t like resting for three straight days – I mean come on I am use to working out 5-6 days a week. All of these rest days, made me a little worried, but I just kept telling myself, that the trainer is going to get much more intense.

To start off week 3 of the Livefit trainer. Jamie Eason opens up with an amazing video in which she explains everything about abs.

“Abs are made in the Kitchen.”

Jamie Eason explains that abs are made in the kitchen. She says that you can do all the sit ups in the world, but with out clean eating which helps eliminate your body fat, you will never see them.

Some people have flat shallow abs, while others have really defined abs. Some people have a very defined waste, while others may be straight up and down. If you are more straight up and down, twisting exercises are ones to avoid, because they may enhance that. So when it comes to abs focus on diet and engaging core muscles while performing other exercises. Also remember your abs are the same as any other muscle group, so why treat them different? Give them a day or two of weekly training, just as you would your other muscle.

Jamie promises once you lean out in Phase 3, your abs will be revealed. It is then that you can do some ab work. She even suggests possibly doing some weighted exercises to create some density.

Although, the video was about abs, today’s work out was focused on legs. This week J and I, completed 3 sets of 10 reps of each exercise with a 1 minute rest in between each set.

Leg Extensions – 3 sets of 10 reps
Wide Stance Barbell Squat – 3 sets of 10 reps
Walking Barbell Lunge – 3 sets of 10 reps
Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps. *note: This was my favorite new exercise. I really worked on balance and engaged my core.
Lying Leg Curls – 3 sets of 10 reps
Seated Calf Raise – 3 sets of 10 reps
Standing Calf Raise – 3 sets of 10 reps

As for me, I am still struggling with getting enough calories, and eating on regular intervals. This weekend I am going to spend the time preparing my meals for the week. I also need to continue to drink more water. I never thought eating enough and drinking an adequate amount of water would be such a challenge.

So again, do not forget… Abs are made in the Kitchen….

but… this looks like fun…

Questions for You…

What is your favorite ab exercise?
What is your favorite muscle group to train?

pictures found on tumblr

Protein Bar Recipe

February 4, 2013

Quick update on Livefit…

Today, 2/3/13, was Phase 1, Week 2, day 10. I can’t believe how fast 10 days came and went. Remember this is the muscle building phase. No Cardio for me, which means NO RUNNING. I have missed running, but have been able to tolerate the no cardio rule, because the weather has been so cold and snowy. Anyway, I have been really enjoying the strength training exercises that Jamie Eason has mapped out for us. I have been pretty sore too, so that means I have been working hard, right? The only thing is that in these first 2 weeks there are a total of 3 consecutive rest days. This is a lot of rest days, for me, because I am use to exercising 5-6 times a week. But I know next week there will only be 2 rest days, and later in the trainer there are weeks when I will be working out 6 days a week. So I am just going to cherish this last week of that consists of three consecutive rest days. Your muscles need rest in oder to grow, so these rest days are important.

When it comes to the nutrition plan the only thing I have really struggled with is eating enough – so I am going to work on that.

On Friday, after my gym session, J and I decided to try to bake Jamie Eason’s homemade Protein Bars. This recipe fits in the”Clean Eating” category, and is actually pretty easy to accomplish.

Chocolate Protein Bars

96 calories
1.4 grams fat
12 grams carbs
10 grams protein

INGREDIENTS

1 cup oat flour
2 scoops vanilla protein powder
1/2 tsp baking soda
1/4 tsp salt
3 tbsp baking cocoa
4 egg whites
8 oz berry flavor baby food, or apple sauce
4 oz water
sugar: (splenda, stevia, sugar- which ever one you desire)

DIRECTIONS

Preheat oven to 350 degrees.
Mix all dry ingredients: 1 cup oat flour, 2 scoops vanilla protein powder, baking soda, salt, cocoa.
Mix all wet ingredients: egg whites apple sauce.
Add sugar, (in this recipe I used stevia) to the wet ingredients.
Combine all ingredient together in a big mixing bowl, add water.
Pour mixed ingredients into a class baking pan.
Bake for 25 minutes.
Eat and enjoy

All of the ingredients I used were all natural, and organic.

Dry Ingredients

The bars fresh out of the oven. Tasted like a brownie. YUM!

It is best to cook or bake your own meals/snacks because you know exactly what ingredients are used. You should try these bars! They are easy to make, and will be an awesome snack post work out.

Click here, if you want to watch a video of Jamie Eason making these protein bars.

Questions for You…

What is your favorite protein bar?
Have you ever made your own?

Seated Dumbbell Press – 3 sets 10 reps – (10 lbs)

Rear-Delt Cable Flyes – 3 sets 10 reps (10 lbs)

Seated Narrow Grip Cable Rows – 3 sets 10 rep – (30lbs)

T-Bar Row – 3 sets 10 reps – (10lb weight, 20lb bar, total 30lbs.

Back Extensions – 3 sets 10 reps – (body weight or hold weight with arm across chest) NOTE: This is my new favorite work out for lower back muscles.

Flat Bench Flyes – 3 sets of 10 reps – (10 lbs)

Decline Flyes – 3 sets of 10 reps – (10 lbs)

Bench Dips – 3 sets of 10 reps – ( using body weight) NOTE: This is one of my new favorites. It is simple but gets the job done.

Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps – (15 lbs)

Lying Leg Curls – 3 sets of 10 reps – (30 lbs)

Standing Calf Raises – 3 sets of 10 reps – (90 lbs)

Wide Stance Barbell Squat – 3 sets of 10 reps

Walking Barbell Lunge – 3 sets of 10 reps

Single-Leg Barbell Deadlift (shown with kettlebell) – 3 sets of 10 reps. *note: This was my favorite new exercise. I really worked on balance and engaged my core.

Lying Leg Curls – 3 sets of 10 reps

Seated Calf Raise – 3 sets of 10 reps

Standing Calf Raise – 3 sets of 10 reps