Hello my little bloggy blog!!
It's been oh so long since I've written on this little blog but I've been a busy lady! I had a trip to go visit my mom and family, I'm in the middle of applying to go back to school again, I'm quitting my job and switching to a part time job (yay for holidays and weekends off!), I've had family in town for a short time and I've had my head down grinding through workouts and meals!
While traveling and having family in town I had to resort to eating out at restaurants. The first thing I notice when going to eat out is that it's sometimes difficult to find restaurants that offer even healthy options. But thankfully each restaurant I ate at had a salmon option which is on my meal plan. I looked for brown rice and veggies as side options and substituted so I could get healthy side options. The first thing I noticed about eating out was that even the healthy options have a lot of seasoning and sodium on them. Personally I feel that the best option is not to eat out but there are times when traveling with food or entertaining guests doesn't make it easy. I haven't seen any negative changes to my body because of eating out but I am not interested in continuing to eat out. I enjoy making my meals and being able to use spices in a healthy way to make my food. Mrs. Dash is the most amazing thing pretty much ever! The last thing to keep in mind- restaurants over do the serving size. Even with the brown rice I got well over the 1/2 cup portion I usually eat so I just eyeballed the right amount to eat and leave the rest. Don't think that just because it's on your plate it's fair game or the right about to eat because they are really generous with portions.
There has been some hard moments keeping up with life, traveling, laundry, dishes, cooking, work, trying to start my application process for school and my workouts. I'm trying to keep my food fresh, and interesting, I'm enjoying my cheat meals, getting enough sleep and planning my workouts. I think in August I'll bump my workouts up to two times a week with my trainer and I believe she has plans for me to start doubling up or changing my cardio come September. I am glad that I am transitioning to a part time job. The stress of having to keep up with it all and not having a schedule that allows me much time to spend with my family was getting too much and I'm ready to continue my life in the direction I want even if it takes some time to get there.
I hope that everything is going well for everyone and that when balancing it all gets tough that you still do the things that take care of you. I've had my breakdown moments where I think I can't do it all and I'm wanting too much to happen right now. I've just got to learn to be patient and keep on going!
Cheers,
Ash
Friday, June 28, 2013
Monday, June 17, 2013
Doing workouts, even if you don't want to!
Hello!
I know we all have those day when we are more whiney than usual (or is that just me;) and sometimes during my workouts my inner thoughts just say "ugh.....I wish this was over...." but I don't quit and I do my workout all the way through. I don't skip my workouts and by halfway through it I'm feeling much better and more positive! The hardest thing is to realize is that those negative thoughts can have an affect on your workout so spend your time releasing them and then get to building the positive things.
Here are a few tips on how I try and work through my workouts when I'm not feeling it:
I know we all have those day when we are more whiney than usual (or is that just me;) and sometimes during my workouts my inner thoughts just say "ugh.....I wish this was over...." but I don't quit and I do my workout all the way through. I don't skip my workouts and by halfway through it I'm feeling much better and more positive! The hardest thing is to realize is that those negative thoughts can have an affect on your workout so spend your time releasing them and then get to building the positive things.
Here are a few tips on how I try and work through my workouts when I'm not feeling it:
- I "break down" my workout- Instead of looking at the whole picture, at times when I start adding up ALL the things I feel I have to do for my workout it can feel overwhelming. So I look at my day in sections. When I'm doing cardio all I focus on is cardio, I don't worry about the lifting I have to do afterwards just the cardio. Once I get 15 min into my cardio session my mood instantly picks up!
- I imagine my decisions one at a time building up to my ultimate goal and even though I might be dreading my workout at the moment but the fact that I made the choice to get to the gym shows my dedication and gets me one step closer
- I try and connect my mind and my body in each moment. It's easy to start thinking of what you have to do at work, the errands you have to run, or the worries of your day but push all that away. Spend your time focusing on yourself and what the task at hand is. It isn't just about picking things up and putting them down, it's about the quality of lifting, the form you are using and the focus on the muscle you are training. When I focus in on those things I find that all the worries of my life fade away and I'm in the moment.
- I superset my lifts. By doing two lifting moves back to back I can save some time while exhausting a muscle group. This can really help wear down my muscles and get my muscles all pumped! I always feel like my time is productive when I can walk out of the gym with my muscles tired and sore.
- This might be a strange one but I do my workouts during the morning and I always look forward to breakfast (FAV meal of the day!!) so I save any shows I want to watch from hulu and enjoy them while I'm cooking breakfast! Then I sit down with my water or tea, watch hulu and eat my pancakes in pure joy that I've finished my workout and can enjoy the rest of my day!
- New music on my playlist, it gets me pumped and sets the intensity of the workout and can make me go into beast mode for my workout!
Whatever works for you and however you can break it down to make it through your workout, just do it! You will feel better afterwards which is how I feel once it's all done! That's why I enjoy my workouts in the morning, because when I make my way into work I know I've already taken care of my workouts and when my work day is done I can come home and spend time with my family! I hope that today you can turn worries and stress around and create positive things in your life, even if it takes more effort, because it's totally worth it!
Cheers,
Ash
Wednesday, June 5, 2013
Wed- Changed my schedule
Hello all!!!
Normally I train with my trainer on Wed but because my work schedule needed to be changed around I won't be training with coach until Friday bright and early! So today I did cardio and shoulders!!! (quickly becoming one of my favorite muscle groups!) My day started early and I had to work late on Tuesday so I decided to do my cardio and my lifting tonight because I wanted to make sure I got more than 6 hours of sleep. Very important part of training is to get enough rest for your body just normally but especially if you are adding more activities in your life too! So here's what I spent my time doing at the gym:
Cardio
I did 45 min on the stair master I didn't pick a program or anything I just did a manual setting and increased the level every few minutes and then I would drop it back down for a few minutes and build back up. The stair master is one cardio machine that can really make me sweat!
Shoulders
I couldn't find the dumbbells I wanted so I had to go up in weight so I dropped the amount of reps down. for this move:
Standing overhead DB press: 17.5 dumbbells, 4 sets 12 reps each
Barbell upright rows: 40 lbs. 4 sets x 15 reps each
Dumbbell lateral raises combo with kickbacks (leaning forward just a little bit raising arms out to the side, then down and then pushing your arms straight back) you have to do each one for them to count as one. 4 sets 15 reps each 10 lb. DB
Front raises: I keep the DB's up and down as if I'm holding candle sticks and raise them until my arms are parallel to the floor. These are SUPERSET with the previous move (I do the DB lateral raises and kickbacks and then head straight into this move) 8 lb. DB 4 sets at 12 reps each
Lateral raises on machine- 30 lbs. 4 sets at 15 reps each I LOVE this move!!! I can really feel the burn in my shoulders and I swear I can feel them pumping up with each rep! Make sure you aren't flexing your neck or delts too much and really focus on the shoulder. Keep your posture too, it's easy to start dropping your shoulders forward.
And that's all I did! Took me maybe an hour and a half for everything. Lifting heavy and keeping myself moving from one move to the other allow me to build the shape I want without being glued to the gym all day! I hope that you are doing well and got up and moving wherever you are in the world!! Time for me to go catch some sleep before my early morning tomorrow!
Cheers and sweet fitness dreams!
Ash
Normally I train with my trainer on Wed but because my work schedule needed to be changed around I won't be training with coach until Friday bright and early! So today I did cardio and shoulders!!! (quickly becoming one of my favorite muscle groups!) My day started early and I had to work late on Tuesday so I decided to do my cardio and my lifting tonight because I wanted to make sure I got more than 6 hours of sleep. Very important part of training is to get enough rest for your body just normally but especially if you are adding more activities in your life too! So here's what I spent my time doing at the gym:
Cardio
I did 45 min on the stair master I didn't pick a program or anything I just did a manual setting and increased the level every few minutes and then I would drop it back down for a few minutes and build back up. The stair master is one cardio machine that can really make me sweat!
Shoulders
I couldn't find the dumbbells I wanted so I had to go up in weight so I dropped the amount of reps down. for this move:
Standing overhead DB press: 17.5 dumbbells, 4 sets 12 reps each
Barbell upright rows: 40 lbs. 4 sets x 15 reps each
Dumbbell lateral raises combo with kickbacks (leaning forward just a little bit raising arms out to the side, then down and then pushing your arms straight back) you have to do each one for them to count as one. 4 sets 15 reps each 10 lb. DB
Front raises: I keep the DB's up and down as if I'm holding candle sticks and raise them until my arms are parallel to the floor. These are SUPERSET with the previous move (I do the DB lateral raises and kickbacks and then head straight into this move) 8 lb. DB 4 sets at 12 reps each
Lateral raises on machine- 30 lbs. 4 sets at 15 reps each I LOVE this move!!! I can really feel the burn in my shoulders and I swear I can feel them pumping up with each rep! Make sure you aren't flexing your neck or delts too much and really focus on the shoulder. Keep your posture too, it's easy to start dropping your shoulders forward.
And that's all I did! Took me maybe an hour and a half for everything. Lifting heavy and keeping myself moving from one move to the other allow me to build the shape I want without being glued to the gym all day! I hope that you are doing well and got up and moving wherever you are in the world!! Time for me to go catch some sleep before my early morning tomorrow!
Cheers and sweet fitness dreams!
Ash
Tuesday, June 4, 2013
Tuesday: Cardio, Chest and Ab day!
Hello all!
So I've just eaten my breakfast after getting back from the gym where I did my cardio, chest and ab exercises!!! Total time the workout took me was an hour and a half. I moved through the workout pretty efficiently too, I don't like to waste time at all! Here's a small breakdown of my workout!
Cardio:
Treadmill- I go through each round starting at incline of 1 and then continue increasing the incline (2, 3, 4, 5, 6, 7, 8)
2 min running at 5.5
2 min walking lunges at 1.6
1 min walking at 3.0
The last 6 minutes are broken down like this: 1 min at incline of 1 walking at 3.0 then 5 min at an incline of 1 running at 6.0
Then I wipe the sweat off my forehead and smile, and then drink a ton of water :)
Chest:
Superset:
Incline DB flyes- 12.5 lbs. dumbbells- 4 sets with 15 reps each set
Push-ups- 4 sets with 10 reps each
Incline DB chest press- 15 lbs. dumbbells- 4 sets with 15 reps each
Cable Flyes- 30 lbs on each side- 4 sets with 12 reps each set
Alternating medicine ball push-ups- 3 sets at 10 reps each set (20 total because of switching from one hand to the other)
Abs:
Spider-Man on Buso ball (put the buso ball with the ball side down, position yourself in a push up position holding the buso ball. Alternate bringing knee to elbow on each side) 4 sets- 15 reps
Leg lifts (laying down on your back, lift legs up and keeping feet flexed and hands under hips. Push heels up and then lower back down) 4 sets for 15 reps each
Toe touchers (keep legs up with feet flexed and reach hands towards feet aiming to touch your toes) 4 sets with 15 reps each
V-ups (laying on back with arms above head reach up and bring straight legs up too creating a V shape to your body. These are really tough!) 4 sets of 10 reps
I know it's hard to explain each move and I hope I've done an okay job of it but I don't really have anyone to take pics of each move or record it since I work out solo!!! It shouldn't take hours and hours of cardio and hours of lifting, when you keep your diet on point and the workouts focused then it all adds up to being awesome changes!
Cheers and happy lifting!
Ash
So I've just eaten my breakfast after getting back from the gym where I did my cardio, chest and ab exercises!!! Total time the workout took me was an hour and a half. I moved through the workout pretty efficiently too, I don't like to waste time at all! Here's a small breakdown of my workout!
Cardio:
Treadmill- I go through each round starting at incline of 1 and then continue increasing the incline (2, 3, 4, 5, 6, 7, 8)
2 min running at 5.5
2 min walking lunges at 1.6
1 min walking at 3.0
The last 6 minutes are broken down like this: 1 min at incline of 1 walking at 3.0 then 5 min at an incline of 1 running at 6.0
Then I wipe the sweat off my forehead and smile, and then drink a ton of water :)
Chest:
Superset:
Incline DB flyes- 12.5 lbs. dumbbells- 4 sets with 15 reps each set
Push-ups- 4 sets with 10 reps each
Incline DB chest press- 15 lbs. dumbbells- 4 sets with 15 reps each
Cable Flyes- 30 lbs on each side- 4 sets with 12 reps each set
Alternating medicine ball push-ups- 3 sets at 10 reps each set (20 total because of switching from one hand to the other)
Abs:
Spider-Man on Buso ball (put the buso ball with the ball side down, position yourself in a push up position holding the buso ball. Alternate bringing knee to elbow on each side) 4 sets- 15 reps
Leg lifts (laying down on your back, lift legs up and keeping feet flexed and hands under hips. Push heels up and then lower back down) 4 sets for 15 reps each
Toe touchers (keep legs up with feet flexed and reach hands towards feet aiming to touch your toes) 4 sets with 15 reps each
V-ups (laying on back with arms above head reach up and bring straight legs up too creating a V shape to your body. These are really tough!) 4 sets of 10 reps
I know it's hard to explain each move and I hope I've done an okay job of it but I don't really have anyone to take pics of each move or record it since I work out solo!!! It shouldn't take hours and hours of cardio and hours of lifting, when you keep your diet on point and the workouts focused then it all adds up to being awesome changes!
Cheers and happy lifting!
Ash
Monday, June 3, 2013
It's a Leg day!!!
Hello all!!!
Today is Monday and you know what that means......Leg Day!!! Today I did plenty of squats!
So just a quick note about today's workout! I did 4 sets on the smith machine squat rack today 15 reps per set. The key to these is to set your feet a little more in front of you so you can sit back into the squat and you have to get LOW! The lower the better because it will really build up your glutes and round up your backside. I don't know a lot of weight on the bar, 40 lbs plus the bar weight. It's just the getting low that really starts the muscle burn! I also did Sumo squats combo with bench hop overs and finished my leg day off with single leg squats on a machine! I don't like to waste time in the gym so the more I can combo or super set the better, the heavier the weight the better and I always do about 4-5 sets with 15 reps each per exercise.
Today is Monday and you know what that means......Leg Day!!! Today I did plenty of squats!
 |
| My friend and enemy, the squat rack! |
I hope everyone is having an awesome day no matter what you are doing! And if it's a leg day enjoy it, because tomorrow you might just be a little sore ;)
Cheers,
Ash
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