Fit_Femme’s BodyBlog

It was unplanned, but it is a great blessing.  I’m enjoying the time off (body is healing up nicely!).  Plan to compete in August 2010.

Due date Nov. 3!

Workout #1: Cardio on Treadmill - I did my 2-4-6-8 cardio routine for 3 rounds and followed that with incline walking at 4.0mph, 5.0% incline for 10 minutes. Pretty good workout!

Workout #2: Chest/Triceps/Abs - Had a good upper body workout, although I was a little tired (need to look into some supplements for energy!). Abs killed me. I followed this with 10 minutes of deep, thorough stretching for my hips and hamstrings.

1. Incline DB Bench Press 30sx15; 40sx12; 45sx10; 50sx10
2. Hammer Chest Press 25sx10; 25sx8,2; 25sx9; 25sx10
3. Flat DB Fly 20sx12, 20sx10, 20sx10
4. Lying Triceps Overhead Xtnsn w/ EZ Bar 30×12, 40×9, 40×8
5. Rope Press Down 20×12, 20×12, 20×12

1. Hanging Leg Raise (Straight ss Bent) x10,5; x10,5; x10,5; x10,5
2. BOSU Crunch x15, x15, x15, x20
Total workout=1 hour

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Now that it’s November we can officially kick off the holiday season. This can mean both good and bad things. It’s a great time of year for family, friends, food and fun, but with that often comes a busy schedule, lots of parties with tasty treats, and no time for exercise. That’s why I’m offering the Fit Girl’s Holiday How-To Guide. Part I is “Surviving Thanksgiving.”

Click here to read the article.

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

“Here you’ll find several approaches to machine cardio that will ensure you are continually challenging your body to elicit constant improvement to your heart health while continuing to burn calories that will help in your weight loss or maintenance efforts.”

Everyone knows that cardio is an important part of a balanced fitness routine. It’s recommended that we get thirty minutes of cardiovascular (aerobic) activity at least three days out of the week, at a minimum. But just because you’re logging the time, does that mean you’re getting the benefits? How difficult should it be? How much of an effort is required to ensure you’re burning tons of calories, getting the heart health benefits, and continually challenging your body so it constantly improves?

These are difficult questions that are specific to an individual, but this article offers a great way to get you started in the right direction. Here you’ll find several approaches to machine cardio that will ensure you are continually challenging your body to elicit constant improvement to your heart health while continuing to burn calories that will help in your weight loss or maintenance efforts.

Click here to read entire article.

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

There are many contributing factors to a weakened immune system: stress, nutrient deficiency and exposure to germs are just a few. Fight the cold weather’s attempt at increasing your susceptibility to sickness this season. By taking some defensive measures, you can avoid getting sick or shorten your symptoms and length of cold if you are sick.

Click here to read entire article.

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Anyone who’s ever been on a diet has used them. They come in tiny little pink, blue, yellow or white packets. They’re a sweet lover’s saving grace. But, how healthy are they? Which ones rank best in flavor? How well can you bake with them? Here’s a quick guide to some popular and not-so-popular sweeteners available today.

Saccharin
Aspartame
Sugar Alcohols
Sucralose
Whey Low
Blue Agave
Stevia

Click here for article.

Today’s workout was back, biceps and calves.  I couldn’t hit it as hard as I wanted to because of the darn head cold I’m getting over, but it was still a pretty good workout.  I did lower the number of sets and the intensity was about 95%.

Wide Lat Pulldown 70×25, 90×12, 100×12, 110×10, 120×8
Hammer Iso Underhand Row 25’sx12, 45’sx12, 55’sx10
Flex Seated Row 20’sx12, 25’sx12, 30’sx10
Straight Arm Pulldown 60×15, 65×12, 65×10
Alternating DB Curl 20’sx12ea, 22.5’sx10ea, 25’sx8ea
Incline Double DB Curl 15’sx10, 15’sx10
Donkey Calf Raise 120×18, 180×12, 220×12
Seated Calf Raise 45×20, 72.5×15, 55×12

Total time=1 hour
Back=14 sets
Biceps=5 sets
Calves=6 sets

I’m not a total idiot, but I do some dumb things intentionally on occasion.  Hey, I figure if I don’t feel too bad, and as long as I’m not pushing my workouts to 110%, I’ll be OK.   

As part of this new split, two of my goals are to increase my training volume for abs and calves.  I want to reshape my lower abs and get more definition when I lean out for competition next year, and I’m trying to add some meat to my lower legs!  I hate training both calves and abs, so I guess that’s why they’re a weak point - doh!

Here’s what I did yesterday:

Morning - 25 minutes incline walking on treadmill.  HR b/w 65-75% Max.  Incline 4.0%

Evening - Chest/Triceps/Abs
Hammer Chest Press 25’sx12; 35’sx12; 45’sx7,1; 45’sx6,2
Incline DB Bench Press 40’sx10; 40’sx8; 45’sx8, 35’sx9
Free Motion Fly 15×15; 20×12; 25×10
Reverse Grip Triceps Press Down 50×12; 60×10; 60×8
Lying Tri Extension 30×10; 30×10; 30×9
Hanging Leg Raises (Straight, Bent) 8,7; 8,5; 8,5
Reverse Crunch x7
Stability Ball Crunch 15,5; 12,8

I’m on a new 7-day split (outlined in my previous blog entry) which I just started today.  I chose Back and Bis to start since I’d trained them the furthest out this week and they were well-rested.

Wide Lat Pulldown 40×15-55×15; 85×12; 85×12; 100×8; 90×10
Underhand Iso Lateral Hammer Rows 35’sx12; 45’sx12; 45’sx10; 45’sx12
1-Arm DB Row (R,L) 35×15ea; 45×12ea; 45×12ea
Lat Pulldown Crunches (weight in kg) 50×12; 60×5-50×5; 50×8
Alternating DB Curl 25×8ea; 20×8ea; 20×10ea; 20×6,1,1ea
Incline Double DB Curl (#5, ~60 degree angle) 15’sx9; 15’sx7,3; 15’sx9

Total time=55 minutes
Rest B/W sets=90 seconds
Back=15 sets
Biceps=7 sets

I’ve been working solo on contest training for the past 2 years, but just spontaneously decided to hire a coach for next year.  He wants to start working with me ASAP so he can learn my body and better fine tune the program for when I do begin cutting in 2009.  My split is a 7-day rotation, so I’ll be starting it on Sunday:

Mon-Quads, Abs; Cardio

Tue-Hamstrings, Calves; Cardio

Wed-Chest, Triceps, Abs

Thu-Fitness Routine Practice (counts as Cardio)

Fri-Back, Biceps, Calves; Cardio

Sat-Power Workout with Shoulders

Sun-Rest