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9/29/2014

Monday's Workout


Hope Everyone had a lovely weekend and a good start to the week. After work, I squeezed in a much needed snack and a power nap before hitting the box. Here it is Ladies Monday Nite's Crossfit WOD. 

warm up/midline: 3x

2 laps
20 ab mat sit ups
strength: back squats

1) 10-8-6-4-2 working up each set

2) 3 x 10reps
kb dead lifts (70/53)
jumping air squats
plyo lunges
high knee skips
broad jumps
metcon: 12-9-6 (10 min time cap)

thrusters (95/65)rx (115/75)rx+
burpee box jump overs (24/20)rx (30/24)rx+

I'm usually dying after every workout, but this one had me stumped. Hitting the metcon after plyos is no joke so pace yourself ;) 

9/22/2014

Motivation Monday, Push Yourself


Hey everyone, I’ve been thinking a lot about fitness motivation especially in the critical moments when you’re digging deep to make it through. Here are my thoughts on it. How do you stay motivated and energized through the grind? Let me know your thoughts in the comments section.

Its the end of your run and your legs are burning, you’re out of breath, and you’re starting to wonder if you’ll ever make it through.  You’re in deep, and the only way to the finish line, up that hill, or through that last rep is through pure will. This is the moment that counts. When you feel like you just can’t take another step, somehow you manage to move forward, shaky, but still going. This is where the transformation happens. This is where the real change occurs. That bit of grit that comes from your inner driving force, some thought telling you, yes you can, that instant is when your inner athlete is born.

We’re all athletes regardless of physique—it’s all in the mindset. If you bring one thing with you to your training, bring some attitude. Anything is possible if you allow it. Accept that success is possible for you and focus on your goal in the present moment. Use your determination and swagger to knock down your mental blocks and doubt and keep going. Coaches and friends are crucial in encouraging and pushing us through those tough moments, but ultimately, your success is up to you. When we’re in deep, we ‘just do it’ because we know that doing anything less would be unfair to ourselves. We know doing less than our best cheats the progress we have already made. 

To push your limits and fire up your inner athlete, think positively, visualize your intended outcome, focus on the task at hand, remember why you started, think about your family and loved ones depending on and looking up to you, think about how far you’ve come, breathe deep, and just keep going. 





8/26/2014

Will WOD For Food

8AM  I start my days off with a big bowl of oatmeal and muesli. Yummy and filling! Even Jewelz wants some oats! 



NOON  Take a trip to Whole Foods Market for their amazing open salad bar with everything from mediterranean couscous to pot roast!

I also picked up some Aloe Vera Juice--this stuff is amazing! Its a great way to cleanse the body and balance your PH Levels.





630 WOD 
Warm Up: 30 seconds on/off x 3R
-high knees to rig/back pedal back
-slams (30/15)
-push ups
Midline: upside down tabata of air squats
20 seconds of holding the bottom of an air squat/10 seconds of squats
Strength: Back squats
4 sets of 5 reps at 75%
Metcon: 4R4T (15 min time cap)
15 kb swings (53/35)
30 dubz (90 singles)
15 goblet squats
30 ab mat sit ups
No dubs for me yet, but I finished 4 rounds! Then died..

8PM 
Ahhh, don't you just love when you leave and you come back to find your food waiting for you? Yes, I do to, that's why I may hire a chef someday, but until then I cooked up some chicken, rice, and spinach  for dinner. After a long workout, its best to keep it simple and get some protein in asap!


Stay fit my friends,

Erika.

8/20/2014

Superfood Sports Mix


I'm on a superfood kick right now and I'm eating and researching all sorts of yummy super foods to fuel my workouts and long bike rides. Hey, there's other things one can do with their time, but I prefer to geek out on nutrition. 

My latest mixture is a thick superfood smoothie. Yes, it was supposed to be a gel, but it became a smoothie instead. I drank this mixture half way through my 40 mile ride along with plenty of water and 1 honey stinger gu. I survived with plenty of energy left to burn. Check out the ingredients listed below to make your own superfood smoothie mix. I gathered them all  for a group photo. Say "superfood!"



Maca Powder - also known as Peruvian Ginseng, maca is a powerful adaptogen and assists the body balance hormones and increase stamina, immunity, and energy. The powder comes from the maca root grown high in the Andes and is well known for its ability to increase libido in men and fertility in women. It mixes well with coffee and chocolate with an earthy pungent flavor. 

Spirulina Powder - this blue green algae is a complete protein, providing all essential and non essential proteins. (Non essential proteins must be absorbed through the diet as the body cannot manufacture these.) Spirulina is a potent heavy metal detoxer, blood purifier, and antiseptic. Spirulina powder and its vitamins and minerals are quickly and easily absorbed into the body.  


Coconut Oil - This oil is all sorts of good for your skin, hair, nails, digestion, and blood pressure as it is high in unsaturated fats. The lauric acid in coconut oil can kill bacteria, viruses, and fungi so be sure to add some to your daily smoothies.


Coconut Water - a powerful natural electrolyte loaded with potassium and used to cure heat stroke in the caribbean. Just be sure you're getting pure coconut water. Check the label. If you see added sugar, flavorings, hi-temp processing, or anything claiming its fortified, be weary. Ingredients are usually fortified if they have been stripped of their nutrients during production. Stay away from ZICO and Naked Juice, these are both Pepsi Co owned. 

Honey - raw honey from an organic farm. Otherwise, you might as well just use sugar. 

Banana - any banana, i'm not picky :) 

Chia Seeds -  the runners food. These seeds are high in omega 3, fiber, unsaturated fatty acid, and loaded with protien. 4.7 grams per 1 oz!


Directions: 

For this mixture, I ground the chia seeds in a spice grinder since I didn't want them to expand overnight in the liquid and change the consistency of the mix. Once the chia seeds were ground, blend all ingredients together into a liquid that easily squeezes from the sport gel container. 

Easy on the spirulina and maca. Just use 1/2 teaspoon of each. Their flavors can be a bit...overwhelming. Balance with banana or other fruit. 

Enjoy!


8/17/2014

Chia Sport Energy Gels

I practically live on sport energy gels. These yummy, gooey, pack and go gels are what get me through my weekly 40 mile bike rides. I love the feeling of cruisin' on my bike in the early morning to take in the scenery and rev up my endorphins and I especially love cranking out a few sprints to get my heart rate soaring and feel the wind on my face. Why have a road bike if you're not going fast right?

Cranking out sprints and 3 hour rides takes endurance and most importantly, energy. To prepare and recover from every ride, I pack several gels. I'm a sucker for their flavor (can you say salted caramel flavor!!), packaging, and convenience. Yes, I'm a sucker because I spend $1.50 to $3.00 per gel pack and I'm burning through at least 3 packs per ride.

The ingredients in most of these gels are a sugar source and electrolytes--exactly what the body needs for an endurance sport, but if you look into the source of their sugar, you'll see that this isn't the healthiest option. Many use maltodextrin--a nutrient deficient sugar derived from corn or wheat (both notriously known GMO crops) and contains no vitamins or minerals. Once the 'sugar' is derived, its mixed with other filler to form maltodextrin-the key ingredient in some gels.

The good news is, these are not all bad. There are plenty of organic options on the market too like the Honey Stinger Gel's. These little gels are made with honey. They're sweet and easily dissolve into your water if you prefer to sip your gels during a long ride :).




Although there are many vegan and organic options, nothing beats making your own superfood energy gels. 

I found this recipe at the No Meat Athlete check it out here: No Meat Athlete.
  • 1 oz chia seeds 
  • 1 medium seedless orange (I used banana) 
  • 8 oz pineapple (I subbed mixed berries) 
  •  ¾ cup brown rice syrup (honey) 
  •  ½ oz dry fruit pectin  ( I used Knox Gelatin)
  •  1 serving electrolyte mix (below)

For the electrolyte mix, use 1/4 tsp salt substitute (not table salt) + 1/8 tsp baking soda (not baking powder)

Now, I modified the recipe into my own version as I always do because of ingredient restraints, lack of patience or overall inability to follow directions. 

So here is what I did. 
Sub gelatin for the Pectin, honey for the syrup, and mixed berries and banana for the orange and pineapple. Followed the cooking directions from the No Meat Athlete. 

Ta-da! Homemade Chia Energy Gel 



Here's what I learned. 
After setting in the fridge, the gel was only slightly jellified so perhaps I'll try it with the fruit pectin next time, or I might add another teaspoon or so of seeds. Chia seeds naturally gel-ify (yes! new scrabble word!) any liquid they are mixed with. These little babies are loaded with protein, vitamins, and minerals and absorb 10x their weight in liquid.  From my experience, white chia seeds absorb more liquid than black chia seeds. Buy them in little single serving packs at whole foods or in bulk at any natural food store. 

This homemade sport mix is my new secret weapon. Its loaded with nutrition, carbs, electrolytes, and flavor. 
I hope you all like this gel. Try your hand at your own unique mixture and let me know how it goes! 

~Erika


8/10/2014

Its Official--I'm a crossfitter!

Woo hoo! I finally took the next step to 'up' my workout game and get in the best shape of my life--I signed up at Crossfit Redefined! Its a ton of fun and I now I know why there's so many crossfit fanatics out there.


To get started, I took their intro classes to meet everyone, learn the lingo, and practice good form for the lifts. After learning the ropes (and yes, literally climbing a rope), I'm prepped and ready to attack these workouts. The workouts are everything you could want from a total workout. They're challenging,
ever-changing, and there's a lot of partner work and team camaraderie.

After a crossfit workout in a no AC box in Texas heat, I am splayed out flat on the gym floor dying and loving every minute of it. Check out my first WOD:


 After a 5 minute warm up of jogging & rowing, we focused on strength with Hang Cleans then onto
the partner METCON. For partner work, you split the reps with your partner and switch several times if needed, just as long as it gets done. The goal is to go through the workout for 3 minutes, rest 1 minute.
Yes, 1 minute--its timed. After resting, we do it all again for 6 minutes as many reps as possible of:

Clean and Press
Wall Balls
Ab mat sit ups
Box Jumps
Kettlebell Sumodeadlift high pulls
Burpees
I forget what the last one was, but I know we hit the barbell a few more times before dying.

If you're looking to break your workout routine, try a new challenge, and meet some fitness buddies to offer motivation and inspiration, I recommend checking out CrossFit to take your fitness to the next level. Like right now, what are you waiting for? Go find a box now, your future self will thank you later.



7/12/2014

Facing Fears

The only thing standing between you and your 

goal...is fear. 

Fear of the unknown, fear of failure, of success, is all that keeps us from our full potential. For me, the goal is to complete a triathlon, but I'm terrified of the water. You can put me in a boat or even a floatie on the water, but don't put me down for swimming. Well, who wouldn't be afraid to swim 1-3 miles in open water? Yes, miles in a triathlon, not laps….miles of open, cold, deep waters . I’m anxious just thinking about it. 

Now, I know the majority of this fear is in my mind. Sure, there is the very real fear that I am not conditioned to swim,  hell I can barely hold my head underwater for 5 seconds without gasping for air, but if I ever want to hold the title of 'triathlete', then I'll have to start somewhere. My first real attempt at swimming was last year and let's just say it didn't go so well. I jumped in the water with new goggles and a sexy swim cap only to jump right back out freeing cold and gasping for air. 

1 year later, its summertime again, and the triathlon dream is still in sight. Fear is a liar and I was getting pretty tired of its bullshit. I used my fear as motivation to do what I didn't think I could. I signed up at my local YMCA for adult swim classes to face my fear of swimming. Was I nervous? Of course! I didn’t want to be the oldest one taking a swim lessons with a class of 12 year olds. I talked myself out of it many times, and I am the cheapest of cheap people, I didn't want to pay for something that with a little time, I'm sure I could do on my own or with a friend, but I have learned to invest in myself and sometimes, being cheap only sets you back.

Last week, I started my first swim lesson and I did pretty well for myself considering that showing up was a huge step in itself. There were plenty of people my age who were just as anxious as I was, and the instructors were so friendly. They have taught their fair share of nervous swimmers. 

Once I got my head in the water for more than a second and started breathing from side to side smoothly, I forgot all about my ‘fear’ of swimming and focused on my breath, on staying calm, and being in the moment. After awhile, I wasn’t thinking about my 1st failed attempt. All I could think of was miles of open water at my first triathlon. 

Do Tell...Let me know in the comments below.

What is your fear and what did you do to overcome it? 

7/03/2014

A Day in the Fit Life in Pictures

Living the life of a fit chick 

 8 AM  Heading to work 


with pineapple and protein powder smoothie in tow.




10 AM Picked up a free gift card today just for filling out a survey! Yay!



12PM Quick lunch with Jimmy John. 




 6 PM Hittin' the gym





7:30 PM Finally home! 




8PM  Dinner with the family






Oh, and Marley wants to say hi....



Thanks for stopping by. 
Be sure to share a picture from your day in the comments below!


7/02/2014

Making Progress. This is why I love lifting


We're just over the hump and its a great time to review my workouts for the week and share my insights on why I love lifting. 

6/29/2014

Workout Like a Boss





Summer is in full swing and we are headed straight for bikini season. I am bound and determined to fit into my bikini so its time to break out the GYMBOSS and gear up for some serious fat blasting, metabolism boosting workouts. I’m focusing on interval training this summer because it works!  A short tabata session is just as effective as an hour long workout It also ignites the after burn effect —allowing you to burn fat for up to 48 hours after your workout.  Most importantly, for the lifters out there, these short intense tabata workouts burn fat while retaining muscle. 

Tabata Workout:
20 seconds work // 10 seconds rest // repeat 8 X // 4 minutes 
  
Benefits
-burn fat long after your workout      
-retain muscle
-increase VO2 Max
-short and effective 

GymBoss Timer— your new bff

Now, at first, I thought, “Why do I need a timer when I can use my handy smartphone?”.  Well, I soon learned that my new galaxy phone isn't exactly built for the gym. It can barely handle humidity,  much less sweat  or thrashing around with weights. Plus, shoving a tablet sized phone in my bra or in a tight arm band was a hot mess. So I upgraded. Thank you GymBoss! With this little timer, I can time crossfit, circuit, tabata, and other interval style workouts. 


If you’re short on ideas for your Tabata Training, 
check these out below.

Tabata
Pick one exercise: burpees, tuck jumps, squat thrusts, mountain climbers, planks.
Set the timer for 20 seconds of work, 10 seconds of rest and repeat for 8 cycles for a total of 4 minutes.
Repeat again, or select a new exercise and repeat for 8 cycles or 4 minutes.


Max Out! Timed
Use the timer function to see how long it takes you to do 50 burpees. Go!! Test it out with your friends.
Or, set the timer to 3 minutes and see many burpees or pushups you can do without puking. Set!


Circuit
Pick 8 different exercises and rotate after each rest period. Perform all 8 exercises in one set for a total of 4 minutes, then repeat the full circuit. Check out the total body circuit below. These work great for isolating one body part and hitting all areas of the muscle. Try this on ab day and feel the burn! 









The possibilities are endless! Please know, this is an affiliate link, so I make a very small percentage of the sale, if you do decide to order one.  

If you're ready to take your workouts to the next level, grab your timer today! Oh, and don't forget to print the workout or take a screenshot with you. :)





Let me know in the comments below. 
What's your favorite go-to circuit exercise?



If you want it, "You Betta Work! "







Thank you Rue Pal! I couldn't have said it better. I love her show Rue Paul's Drag Race. Its fabulous and filled to the tits with lip synching divas, wigs, makeup galore, and cat fights. I would venture to say its a tasteful version of housewives. haha. Rue Paul's 1st music video introduced him in all her glory while preaching loud and clear. If you want it ladies, "You Betta Work!".  Just for fun check out his music video here on you tube. 


In fitness, success doesn't come easy, progress is earned, so let's face it, those weights aren't gonna lift themselves! We are all incontrol of setting and realizing our goals. It all it boils down to showing up every week. Whether you're in it for the endorphins, longevity, or training for an event, keep moving forward, keep showing up, and get to work! 




We all need a little extra push and when things get tough, we need to reach down and listen to our  fiery inner diva. She's fierce, fiesty, motivated, and won't back down. Use that bold, confidence to fuel the fire. 

Lately, I've been working on my weakness--running. I'm a girl that lifts and cycles so running is definitely the area I need the most work. Here I am after a run and field workout with Marley. Whew! Wait a sec, let me catch my breath....ok, now I can take a selfie.



Do Tell...
Let me know in the comments below. Who is your favorite diva. Which word describes your inner diva?
                       

6/27/2014

Feels Like Its My Birthday Everyday!





Happy Friday Ladies! No today's not my birthday, but it feels like it is everytime I get a package in the mail. After posting the story “Fun Gym Clothes”, the shirt I ordered finally came in!




There’s nothing like coming home after a long day at work and the gym to find a hot pink present waiting for you on the table and smelling the scent of steak on the grill. Mmmm. Lately, I’ve been doing some online shopping and every day I come home I find a new gift waiting for me. It’s a nice little treat--a little gift for myself every day. Inside this pink package is the shirt I purchased from the Etsy shop ‘Hello Fabulous’.  



Too Legit To Quit Gym Tanks from Hello Fabulous

The shop is ran by two sisters who silkscreen their own unique gym tanks. I am a super fan of their shop now. They even sent a nicely designed thank you note with a coupon code. Yes! I work in commercial print so I’m a sucker for printed items.

Speaking of print, I also picked up this hot little number from Charm and Gumption on Etsy.



‘Hustle’ print by Charm and Gumption on Etsy

I think this will work perfectly for my future work space.  I absolutely love fun bold prints. I found this one on Wanelo. Let me warn you, Wanelo is dangerously addictive! Yes, even more than Pintrest. The site allows you to customize your feed by following other boards or users and offers featured items, just posted, trending, and other themes like bohemian and novelty. Once you click on an item you can save or buy it directly from the store’s site. 

The site provides loads of unique finds based on the items you chose and most of these items are from Etsy and other new online shops. You can also create your own collections and create mood boards or stories. Too fun!

Here’s how my Wanelo Print collection is coming along…


Come checkout the board at Wanelo.com here. Right now my user name is ssssssh. With 6 s’s.

I can’t remember how I found Wanelo, but I know I was searching for a new bikini—thus most of my favourited items are bikini and lingerie related. I've always had bikinis that are either too big and droopy on the bottom like a diaper, or too small on top and I risk having a boob pop out. I turned 30 last year so I wanted to upgrade to a sexy one piece, like one you might see by a resort pool or a billionaire’s yacht, hey I can dream, so I began my search. 

I had my heart set on a sexy strappy bikini from Nasty Gal, but by this point, I decided a one piece would leave me with a weird tan line and well let’s be honest, I’ll never be on a billionare’s yacht any time soon, so I toned it down a bit.  Sorry Nasty Gal…next year!


After digging through more collections I finally found the perfect one. It has straps, color, and will give me a little motivation to fit into it J. Once it arrives, I’ll show it in a new post. I hope it fits!

Do Tell....
Let me know in the comments below: 
What is your favorite Etsy shop? What's your favorite print quote? 

6/26/2014

I'm a LUSH and So Can You!

 “You’re a touch overrated, you’re a lush and I hate it.” Taking Back Sundays.


Pay no attention to this band’s swill, did anyone really ever listen to them anyway? We are talking about LUSH Cosmetics and yes they’re absolutely luscious and we love them! If you don’t know about LUSH, allow me to introduce you to your new favorite brand.

I love LUSH because their  beauty and cosmetic products are all made by hand using fresh organic fruit, veggies, essential oils, and herbs. They do not animal test or purchase ingredients from those who do and use very little if any preservatives. Their containers even have a little sticker with a picture of the person mixing your product. I know right! These guys are great!


The best part for me is, unlike other stores that use chemical fragrances and give you a migrane whenever you walk past, LUSH is all organic. Their product packaging and message is bold, sexy, and fun! Makes sense that this would be my favorite brand. ;)

Just a side note here, I’m purely sharing because I like LUSH cosmetics. I don’t work for LUSH or make any commission if you decide to go to the LUSH site. I honestly just love LUSH and wished I had found this sooner so I thought I’d share…Your welcome. :)





After browsing the site, I finally made my selection: 

Fairly Traded Honey Shampoo & 
Ocean Salt Face and Body Scrub. 

Here they are, the happy couple!










Their Honey Shampoo gives you all the wonderfully luxurious benefits of honey but without the stickiness or overly sweet smell. The scent is rich and herbal and left my course curly hair shiny and soft the next morning!  This one is definitely going on re-order status. Oh, yes, they have an option in their shopping cart to add items for reorder in 3month and year increments so when you get low, you’ll automatically receive your new item. LUSH.









The second item I snagged is the Ocean Salt face and body scrub--a much needed upgrade from my usual mix-it-yourself-with-applecider vinegar-aztec -mud-clay-mess. This salt scrub delivered the goods! It’s a smooth scrub that’s not too grainy or rough and has a light refreshing scent. In my experience, many scrubs scrape my skin or just have ‘micro-beads’ that don’t do shit. I’m so glad to have a real scrub in my beauty arsenal.


I also highly recommend visiting their store in person because it’s the only place to buy their homemade, mixed in-store, facial masks.  They won’t ship these out, since they must be refrigerated. The ginger mask is my favorite.

Another reason I buy quality products…
For those of you who make your own homemade products for fun or even if you’re a pro, take the day off and try out LUSH. I used to pride myself in making my own handmade products, but after awhile, making your own products becomes laborious, time consuming, and I never could get the mixture to smell right and the packaging was, well, homemade jars and bottles.  After awhile, I stopped making them at all and just kept a bag of sugar under my bathroom sink for my scrubs. What a mess! I learned the hard way—if you want a handmade quality product you don’t have to stock an apothecary in your house. Honestly, just buy it! Whether from LUSH or another organic and homemade source, you deserve it.

Do tell…

Let me know in the comments below. 

What is your fav LUSH product? Your fav LUSH scent?
Thanks!






6/25/2014

Happy Hump Day



Hump day, pump day, whatever you wanna call it--I hope that you're doing both today. Usually I do a PUMP Day workout, so checkout what I was up to yesterday at Gold's. No good, as usual.. ;) 

WARM UP
1/2 mile run with Sprints!
6.0 incline, 7.2 speed
1 minute sprint, 1 minute rest
X 5

WEIGHTS 
Bicep Curls drop sets starting with 50 lbs. 
Hammer Curls
Bench Press superset with 15 pushups between each set
Incline Bench Press
Shoulder Press
Bicep Curls sitting 
Lateral Shoulder Raises
Bent Elbow shoulder flys 
Tricep dips and cable pull downs

 I just love getting my arms nice and plump after a solid workout--ahh, feeling good. That's all for now!
See you next time. 

Do tell....
Let me know in the comments below. 
What's your favorite arm exercise? 





How to deal with hitting a plateau--stay the course or say Fuck It?




Easier said than done. After 2 years on my fitness journey, I finally reached a breaking point. Yes,I had come face to face with the dreaded wall and found myself firmly stuck on a plateau and seriously questioning my motivation to carry on another day, week, year of grueling workouts. After countless hours in the gym, forcing myself to eat clean, and constantly feeling tired and sore, I was seriously wondering, "Why do I put myself through this?". I wanted to just jump to the after picture already!

By this point, I was mentally exhausted, hangry and about to drop off that plateau!!I felt more and more like a hamster spinning my wheel full force to nowhere and I was ready for a break. I started to talk myself out of my workouts and summer fitness plans. I kept thinking,

"Do I really give a shit if I’m ‘bikini ready’? Why should I give a damn about having a flat 6 pack??"

Oh I was in deep and my mind was trying to talk me out of my all the hard work I was planning to put myself through for the next few months. I wanted out, I had earned it. I kept thinking, “You can’t take it with you, right so what does it matter?” Well, a  few months ago, it mattered. It mattered because of the amount of work I was putting in and the positive effect fitness had on my life. Being fit mattered because it made me feel  amazing, but lately I was feeling drained.

What I didn’t realize or appreciate was the progress I had already made. All I could focus on was the idea that I wasn’t where I wanted to be—physically. The truth was, I wasn’t where I wanted to me mentally and if I could just relax and let go, then I would continue to make progress with ease and without  the impossible standards I had placed on myself. I had to get back to having fun with fitness. So I took a little break to chill out for a bit because living in the past or the future is a sure fire way to destroy your joy in the present moment. 

Living right now is the only moment that matters and right now, I needed to spend time with family, focus on work, sleep in, laugh hard,  and eat a freaking hamburger with icecream!

After a much needed break to rest and rejuvenate, I realized that I do love what I do and I am passionate about fitness and challenge. I know that I don’t really care about the end result and that it is just a bonus for my efforts. I do care about staying active, pushing myself, keeping my word, and having a goal to strive for—to live for. Before fitness I would easily succumb to depression, negative thinking, and just feeling shitty. Being fit makes me feel amazing, alive, and empowered!  Right now, I plan on eating well, working hard, and enjoying the journey, yes even the doubt and fear and second guessing that will come with it.   

So, this week I’m back at it and I’m keeping my gym time down to an hour to make sure I’m working  and constantly challenging my body in a short period of time. This way, I can still get a solid 1 hour workout and I’ll leave the gym feeling refreshed rather than exhausted and have time to spend with my loved ones Andrew(my boyfriend), Jewlez (the cat), and Marley (my dog).

During yesterday’s workout, I definitely felt the challenge. My body actually feels just as strong as it did 1 week ago, but I did notice I was fatiguing faster than usual. The good news is, after my workout I felt lighter and refreshed and focused rather than drained and scattered. It’s a subtle shift between the two, but it is definitely noticeable. 

My goal now is to push hard enough to light the fire, but not burn it out.


Check out Monday's come back workout. 
The Bounce Back Workout

Warm Up
Keep it short, we just want to get warm
 ½ mile run

Quick HIIT
25 Jump Squats
1 minute Rest
X 4
Your legs will be burning! Even if you’re going slowly, keep going.

LEGS
SQUATS with barbell
LEG CURLS
HAMSTRING CURL
LUNGES
SQUATS on smith machine

I a bootcamp class doing lunges with a push press...I’ll have to try that next time. :)

Do Tell….
Where are you in your fitness journey? How do you cope with the dreaded plateau?
Let me know in the comments below…