Category Archives: Routine

Second Trimester [Meal Plan and Workouts]

[Meal Plan Sample]

  • Meal 1: Green Smoothie: (3-4 cups spinach, 1 scoop vanilla protein (or 1/2 C greek yogurt), 1 cup frozen berries or mixed fruit, 1/2 banana, 1 1/2 cup water)
  • Meal 2: 1 Cup Greek yogurt with sliced almonds (about 8-10 almonds) + berries if I needed something sweet
  • Meal 3: Chicken Salad in whole wheat 1/2 pita (with sliced avocado, bean sprouts, pickle bits and peppers)
  • Meal 4: 1 Cup fat free cottage cheese and a small apple (you could sub the apple for wheat thins  OR Apple slices with 1 Tbsp All-natural peanut butter)
  • Meal 5:4-5 Egg whites with veggies
  • Meal 6: Fish and steamed veggies  (or sometimes boiled as a soup)

[Workouts]

I got back to running 5ks and am running one nearly every Saturday! My week typically looks like this:

  • Monday: Legs
  • Tuesday: Back/shoulders/chest + light cardio  (short jog, elliptical, bike, stairmill, or walking)
  • Wednesday: Arms + Run (for distance)
  • Thursday: Legs
  • Friday: Full Body + light cardio (short jog, elliptical, bike, stairmill, or walking)
  • Saturday: 5k Race

Eh, Suck it Up Snap Fairy!

I am switching things up a bit. Hitting more muscle groups each session.  I am having off and on “morning sickness” so this ensures I still hit everything regardless if I go to the gym 3 times this week or 6.  What happened last week was a lot of muscles got left behind.  I need to find some tricks to combat nausea! Not sure if this is typical, but when I get nauseous every food sounds gross and makes it worse to even think about it.  As my grandma would say, “suck it up snap fairy!” just get over it 😛

The Upper Body Workout

Workout from: Fitness RX Feb 2012 issue; Pg 54; Jamie Eason’s 30-Day Knockout

  • Seated DB shoulder press (shoulders/tris) 3 x 10 ;15lbs
  • Super set: Skull crushers + narrow grip bench press (tris/chest) 3 x 10 ;35lb EZ bar
  • DB lateral raise (shoulders) 3 x 10 ;10lbs
  • Cable chest flys 3 x 10 ;40lbs
  • Rear delt cable flys (shoulders/back) 3 x 10 ;15lbs
  • Wide grip lat pulldown (back/biceps) 3 x 10 ;70lbs
  • Reverse grip pulldown (back/biceps) 3 x 10 ;55lbs
  • Super set: Alternating DB curl (biceps) 3 x 10 ;15lbs with
  • Bench reverse crunches 3 x 25

Today I executed this workout, but had to keep taking breaks – not used to that.  My cousin (college student and fitness buff) worked out with me and we both left feeling like we got our workout in – awesome.  She killed it – she was able to keep her pace a little higher than mine.

We completed this workout in 45 minutes. How bout them apples.


Leg Day

Warm up

Walking lunges up and back (length of basketball court)

Double walking lunges up and back (length of basketball court)

Workout

Super Set #1 (3 times)

  • 20R Plie squat with 55lbs db
  • 10R 85lbs leg extension

Super Set #2 (3 times)

  • 20R Straight leg dead lift 25lbs each hand db
  • 10R hamstring curls 50lbs

Set #3 (3 times)

  • 15R Cable squats (70lbs, 110lbs, 130lbs)

Super Set #4 (3 times)

  • 20/20R Single leg box squat -only letting toe touch the floor, but not placing body weight or pushing off the ground. 20R then switch legs
  • 20R Hamstring curls/bridge with swiss ball

Kept the pace high and finished this in 45 minutes.


Total Body Workout

I now have a total body workout day that I do on my own.  If you do not go to the gym very regularly, then a total body workout is what you should do each time you go.  If you are hit or miss at the gym, then you don’t want to waste one whole trip on your biceps and then not get a chance to work them again for another week.  (my opinion…but I’m not an IFBB pro, so 😉 ya know…its just an opinion.)

Warm up

Walking Lunges up and back

Double walking lunges up and back

Russian lunges up and back (Russian lunges, you don’t come up from the 90 degree angle)

2S 3min Jump rope  **LOVE JUMPROPE! ITS SO BRUTAL**

Workout

the key is to not rest between sets.  I rested only during my walking to begin each super set.

Super set #1 (3 times)

  • 20R Straight leg deadlifts with 25lbs dumbbells
  • 20R Cable squat 80lbs

Super set #2 (3 times)

  • 10/10R 3′ step up box
  • 20R lying hamstring curls 35lbs, fast reps

Super set #3 (3 times)

  • 30R bicep curls with 15lbs, fast reps
  • 60R bench dips, fast reps
  • 50R pushups
  • 20R shoulder press 25lbs dumbbells

Super set #4 (3 times) This set I did not rest at all, go back and forth.  I collapsed several times, but just get right back up and keep going.

  • 25R Vups
  • 25R Hanging leg raises

I kept the pace high and finished the above workout in about 50 minutes.

Then I finished with 45 minutes of cardio. Felt great!!


Course Correction

Project All-I-Want-For-Christmas (AKA Project Booty) is in effect.

Cardio:

Last week, I crammed 4 cardio sessions in 2 days because I had not been diligent, but was determined to stick to my commitment.

I will be diligent this week! That was insane!

Diet:

I then started looking at my diet log.  Not doin’ so hot. I thought I was doing better than I am.  Logging tells it like it is.  So I had my cheat meal last night and decided that I am going to focus hard and wait 10 days (instead of 7) to have my next cheat meal. December 16th is my next cheat meal!

Diligence:

Yesterday I forgot my gym bag, so I had to go home.  I was terrified…I KNEW that once I got home I was not going to have any desire to go back out in the cold to do gym.  Donloree told me not to even take off my coat or anything and just get back in my car.  Autopilot! This was the best advice for me last night.

Now I need to work on my sleep, per my commitment.

Stay the course, Faith Keith…steady. 16.5 weeks.

———————————————————————–

The routine I accomplished…

5 minutes warm up

Adductors 4S) 10R each: #70, #90 #80 #80 + ProjectBooty set: Drop set – 10R 80#, 10R 70, 10R 60, 10R 50, 30R 40

Seated curls 5S) 10R each:  #50, 90, 90, 85, 85 + ProjectBooty set: 15R 85#(broken into 7R+5R+3R)

Seated Leg press 5S)  10R #180, 8R #240, #240, #240 + ProjectBooty set: 8R #240 (barely made it!)

Plie Squat 4S) 10R each: #45, 50, 50, 50 + ProjectBooty set: 50#

+ ProjectBooty 3S Plyo: Squat – Negatives with 20#each hand

+ ProjectBooty 3S Plyo: hamstring curl with swiss ball (not really a plyo, but I needed another ham exercise)


[Competition Training] Day 22: Labor Day Solo Round

There was a bit of a misunderstanding and I found myself parked in front of Jerome’s gym staring at the big sign “CLOSED”.  Bummer! Bummer?…I texted Susan (my trainer) and determined, with her permission, that I would not take the day off and instead workout on my own at 24 hour fitness.

I wanted to see if I could challenge and push myself even on a holiday.

Challenge:

I wrote out my workout plan with reps and weight notated and split it into 2 circuits.

Push:

I completed everything just like I would with Susan! I pushed through an entire hour! After my heart rate calmed down and I was nearly home, I was reflecting on my workout and realized that I could have squeezed in a few more exercises that I forgot to include. Doh!

What I learned from this:

I can push myself to complete any challenge, but I HAVE to write it out ahead of time – determine it in my heart that this is what I will do – THEN I can have a very productive workout (with no regrets that I could have done more 🙂 ).

The Workout:

  • Double lunges (up and back)

Circuit 1 (repeat 3 times):

  • jump squats (30 seconds)
  • 20R Lying leg curl (35lb)
  • 30R Squats on platform with dumbbell(25lb)
  • 50R Pushup position alt. leg jump

Circuit 2 (repeat 3 times):

  • 20R Roman dead lifts
  • 10/10 Single-leg step up with bench

Core:

  • 2 minute plank hold
  • plank with knee-up (30 sec)
  • 20R sit-up with leg raise

[Competition Training] Day 17: Bis and Trics and Abs, Oh My!

Love the supersets.  Warmed up with 15,15,15,15,15,15 pullups, dips (assisted).

15R Hammer curls with dumbbells (10# ea hand)

15R Skull-crushers with dumbbells (10# ea hand)

20R Cable Bent-over Triceps Extension (with rope attachment) (30#)

15R Cable one-arm curl (20#)

Instructions: Repeat circuit 3 times, no rest

ABS/CORE

30R crunches (30 sec rest, repeat 3 times)

20R Sit up with single-leg raise

1 minute plank hold

2 minute plank hold

Felt really good after this workout.  Fatigued but not death-fatigue.  I know I am still weak, but I can tell I am getting stronger.  I have a cardio program forthcoming from Groshek. I am expecting nothing less than hell ^_^.


[Figure Training] Day 3: Whaaaa??

Definitely adjusting to the meal plan, although the eggs and oats in the morning get me gagging as I try to swallow.  I think I may make the eggs without salt and pepper to see if they can go down easier.  I love eggs, but 5 egg whites is rough.

Enough of the sissy talk! My workout….

30 min cardio then upper body, 3 rounds of each 2 circuits (no rest between exercises), then abs.

Circuit #1 – Repeat 3 times

  • 15R push ups (15, 15 with feet on bench, 15)
  • 15R seated rows
  • 15R wide grip lat pull down
  • 15R lateral raises [side-front=1 rep] (5lb, 10lb(5)5(10), 10(5)5(10))

Circuit #2 – Repeat 3 times

  • 15R burpees
  • 15R incline bench press
  • 15R high row
  • 15R cable upright row

When she had me doing sit ups, she told me my hands had to hit the top of the counter or it didn’t count.  After working my shoulders and back I could barely lift my arms.  My sit ups ended up being FAST-sit-up, then THROW arms up to counter haha.  It was a bit dangerous driving home.  For those of you in Plano, stay off 75 between 2:30 and 2:45 as I drive home from the gym today :P.

During the second round of Circuit #2 I really thought I was done.  Surely she would see that I could not lift another pound.  As I pushed the last rep on the upright row she said “alright. One more. Let’s do it again.”  I thought “whaaaaaaa?!” But if she said one more, then that means she knew I could keep going.  I actually completed the circuit!! I did feel her give assistance on the bench and high row, but I was still working so hard.  The whole time I thought “my competitors are ahead of me already, they are already training harder than me”.  It’s funny too because part of me is like, “THIS IS AWESOME” while the other part of me is asking, “Why am I doing this??…”

Do a Burpee 🙂


Couch to 5k: Week 5 HALF WAY THERE!!!!!!

HALF WAY THERE!!!!!!motivated woman running

Wow, I am DIGgin’ this schedule.  We are half way there! Stay motivated everyone!!! Let’s rock this!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
5 Brisk five-minute warmup walk, then:* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:* Jog 3/4 mile (or 8 minutes)
* Walk 1/2 mile (or 5 minutes)
* Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Who Wants a Transformation?

*Faith raises hand*

Don’t tell anyone, but…I went for a walk last night. It felt…weird. It was nice to be back in my running shoes again. I am eagerly awaiting the day when I can once again feel the pounding of the ground and the warmth of my muscles coming alive. Ahhh sweet bliss.

I am ready to slowly began rehab to get myself back into running shape. My plan is to spend the next 4 weeks awakening the muscles and slowly build back the strength. It will take a lot longer than 4 weeks, but my plan is to assess over the next 4 weeks. AFTER THAT, I would like to begin the H.I.T transformation routine again! If you were following me last year, I did the Fitness Rx H.I.T transformation in November (but did not post about progress). Stay tuned and you can join me. I’ll post meal plans and workout routines for both home-monkeys and gym-monkeys. If you do not have a gym membership I do recommend you get 3 progressive weights, a jump rope, green level theraband and running shoes (importance).

Hope everyone is eating clean! Diet is 80% of your health & fitness.


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