Melinda F’s BodyBlog

There is a stunning woman at the gym, beautiful legs, good tone in arms, she’s 50 and has 2 kids - seriously gorgeous woman. The thing is that every time I see her shé gets ready to fire off why she is just not looking her best, she’s very unhappy with the body, especially the legs, which to me are her best asset, of course I never miss an opportunity to remind her of how wrong she is, but it seems my honest and sincere attempts are useless. You see I feel quite guilty, this morning I saw her coming and found the quickest exit to make sure I didnt have to have the same old talk.

So I’m thinking that some people just like to complain, its as if they didnt complain then they just wouldnt have anything to say - dont they realise that they create more of that circumstance every time they talk about it, or do they just want to hear reassurance that they look great? She genuinely seems upset about her lovely body. I have loved my body even when I didnt have tone and muscle, this body gives me life, it gave me 2 beautiful children, it allows me to walk and breathe - its disrespectful to not love your body no matter what shape, love it enough to let it reward you with the changes you want to make.

I’m obviously going to try to stay away from her as I truly believe that if you hang out with negative people - they rub off on you - stay around people that inspire and motivate and challenge you, stay away from people that belittle you or make you feel insecure. I feel like its my destiny to uplift people - I had an encounter recently when someone from this site said some pretty mean stuff to me - it hit me like a shock wave cause I’m just generally a very happy true person and I couldnt believe the switch in character, I had two ways I could deal with it, either be resentful and let that rob me off my character and all the muscle that is due my way or I could let it go and be thankful for the wonderful friends and family I do have that would never say hurtful things to me - in a way I turned the negative experience into something positive as I remembered to be thankful for the brilliant people in my life that I sometimes forget to always appreciate. Anyway apologies have since been received and I have truly forgiven as I believe life is too short to hold resentment.

So keep far away from complaining people, if we solved all their problems they would propably complain about that too - its their security to hold unto excuses as to why they cannot raise the bar.

So heres my tasty workout - yum.

Back day babe.

3 sets of 6 pull ups - oh yeah I’m a mean strong tough chick(ok thats what I say to myself when I’m done!)

deadlifts………..55kg barbell x 3 sets x 10 reps

t bar rows………20kgs x 3 sets x 8 really low slow reps.

lat pulldowns………………3 sets x 35kgs x 10 reps SUPERSETTED WITH

lat pulldowns close grip……………3 sets x 10 reps 30kgs

seated cable rows……………….35kgs x 10 reps x 3 sets

dumbell rows……………………17kgs x 3 sets x 10reps each side

back extensions…………….3 sets x 15 reps with 10kg plate.

I always feel a terribly numbing sensation after these extensions but I love it - today someone asked me if I ever get sore - Do I ever not??????????????? But the truth is that I live for sore, if sore aint there - I missed the boat, sore and me, we are one, I need sore, I want sore. Sore..be mine now and every day after but I need variety sore so I need you in different places.

Smile today, its the best supplement out there! 

There are so many theories about cables, dumbells and barbells out there, almost everybody has a different view point but I wonder what the facts are. I used mainly the barbell to do presses, flat and incline, but I have since changed on good advice from a friend, he said in order to increase the weight on my presses, use dumbells for a while - gotta say it has worked, managed to increase my weights nicely on chest day. Iam also doing more incline presses than before, love the upper chest definition that I believe comes with inclines. A guy with an awesome chest in the gym the other day told me that he mainly uses cables to get striations on his chest - so I’ll give that more consideration in my chest workouts. I like using dumbells as I feel less pain during heavy presses and feel a better range of motion. So what I’m about to say may sound weird - when I see a really ripped and built guy in the gym - man I just want to rip those triceps off and fit them on my arm! Wow people that are well defined with good mass really inspire me, those next few sets - I put the mean ugly face on and really work my *ss off, visualising me with my bigger biceps and triceps, quads, yeah the list goes on and on!

So heres my chest workout:-

Pushups:- 3 sets of 20 - burn burn burn.

incline dumbell press……….12kgs each x 3 sets x 10 reps

incline dumbell flyes…………10kgs each x 3 sets x 10 reps

machine flyes………………25kgs x 3 sets x 10reps

machine press………………25kgs x 3 sets x 10 reps

cable flyes…………..15kgs x 3 sets x 10 reps

standing calf raises…………..3 sets x 30 reps of 50kgs (10in 10 out 10 straight)

seated calf raises……………..3 sets x 50kgs x 15reps, 2 sets x 40kgs x 20 reps.

Had a great workout, I guess any workout makes me feel awesome - love the feeling of strength, it feels so progressive when I lift, its like advancing myself in some aspect every single day of my life - I never have to look back at the end of a day and wonder what I accomplished - I know exactly what that is everytime I leave the gym because I give all that I have.

Awesome day to you and yours!

I was in the ladies change rooms in the gym today and noticed a lady passed out on the floor……..she was sweaty and red, normal for after gym but she was seriously out, after trying to assist, she finally came to and told me that she had just finished an aerobic class and got dizzy and cant remember much else, the interesting thing she mentioned is that she didnt eat before the class so that she could burn some fat!

So I thought I’d blog this for anyone else doing the same, I learnt this a long time ago, in order to burn fat and build muscle you have to fuel your workouts sufficiently, its called respecting your body - if you want your body to give you maximum performance then you have to fill up with energy giving fuel - food. I used to believe the myth that the less I ate the more fat I’d burn, the fact is that your body will hold on even harder to your fat stores if it senses deprivation, you have to eat well to rev up your metabolism to actually burn extra calories, also muscle cannot grow without sufficient protein and carbs - actually no organism can grow without nourishment. If theres ever two times that you need to eat in excess it would have to be pre and post workout especially when doing weights. I even drink half a whey before cardio if its first thing in the morning, theres no way I’d burn the muscle I work so hard for, if you must do cardio on an empty stomach then take bcaas to prevent catabolism.

If you eat well before and after workouts then you refuel sufficeiently to be even greater at tomorrows session. you have to give back to your body what it gives you. If you eat well at these two times, then you will also splurge less during the rest of the day - if you dont do this then you will notice that you tend to get terrible cravings later on - this is your bodies way of trying to heal itself - research these facts, ever since I changed my mentality about the healing factor of nutrition I have become stronger, leaner and more able to lift even heavier. Respect yourself enough to feed the body that gives you life. As for the lady I tried to help by giving her as much info as possible but by time I was done I realsied that I had a very short time left to my legs! So heres my short but painful workout!

Barbell squats…………………30kgs x 12reps, 40kgs x 10 reps, 50kgs x 10reps. man that hurt…seriously hurt.

leg press…………100kgs x 3 sets x 12 reps, all the way down to chest.

hack squat……..45kgs x 3 sets x 15rep, 16reps, 20reps, really low down.

bulgarian squat……..26kgs dumbells………….3 sets x 10reps per leg, this is by far the most painful exercise I have evr done.

step ups ……………16kgs x 3 sets of 20 reps.

No time for walking lunges today or leg curls, will try to make up during the week, feel good about helping the lady tho. Its the most beautiful weather outside and I promised both my kids that we would build castles this evening on the beach, so I’ll walk on my hands cause my legs are dead! Have a wonderful blessed day!

In my eyes fear is the most powerful obstacle to growth both mentally and physically.Human beings do not have a spirit of fear, we were born with a spirit of faith. My husband often calls me an eternal optimist, I believe its my faith that makes me so determined to ‘try’.

I often tell myself myself that ‘trying’ is 50% of the game won, the other 50% is faith… not talent, genetics or wishful thinking). Dont let fear stop you from attaining the body you want or the life you desire. Sometimes its the fear of failure or ridicule that stops us from truly enjoying every aspect of our lives……..I dont want to be just another statistic, I want to deadlift fear…..I want to make fear so scared of me that it wont dare interfere with my dreams.

Maybe you’re scared to venture into the ’strongman dominated side of the gym’so instead you go in and do a bit of cardio and settle for half best - hey atleast I exercised! you tell yourself, yet as you leave you look longingly as that incredibly toned women as she lifts for another rep and you think..’wow I’d like to look like her!’. Fear of looking silly, not being sure what to do, dropping a weight, looking like an amateur…….all these things are what that little devil called FEAR, perched on your shoulders is telling you. Well I put a barbell on him a long time ago and crushed him like the nothing he was.

You’ve been given this wonderful gift of life, dont share this with fear, your life belongs only to you - share your life with FAITH, yeah I have her perched on my shoulders these days and man does she inspire me to lift heavier, run stronger, smile harder…..she inspires me to live and love. 

Learn to humble yourself enough to ‘ask’if you’re feeling lost in the gym, this is how I learnt, and even the biggest most experienced guy in the gym will drop everything to show you an exercise properly……….because people that love to lift also love to help others because they are passionate about their Iron. Dont determine your self worth by other people opinions, looks, or ridicule, remember that everybody started just like you……..also that everybody goes to the toilet no matter how glamorous and smart they look and does the same thing in there that you do……..and no they dont make ice cream in there - so no they’re not any better than you - we were all made from one creator and we all deserve to be happy and free and smiling.When I see someone do an exercise I dont know I’m humble enough to ask and learn and then to decide if that fits in with my goals. Life requires you to learn in order to live better - in all aspects, lifting is no different - you wouldnt get into a car and just drive without atleast knowing the basics - so empower yourself - firstly buy getting rid of Fear and inviting in Faith.

So remember this..there are two evils that can take occuption on your shoulders, Fear and Laziness…………kick them out. Replace them with the two angels that sit on my shoulders, Faith and Smile. Those two will get you everywhere.

So heres my delicious workout today:-

Biceps and triceps

barbell curls…………….23 kgs x 3 sets x 8 reps

seated inclined dumbell curls…………………10kgs each x 3 sets x 8 reps

standing dumbell curls……………………11kgs each x 3 sets x 10 reps, 12 kgs each x 8 reps.

seated inclined hammer curls……………8kgs each x 3 sets x 10 reps

tricep dips with 10kg plate……………………3 sets x 20

dumbell pullovers…………………15kgs x 3 sets x 10 reps

skull crushers…………………..12kgs x 3 sets x 12 reps barbell.

tricep pushdowns……………3 sets 25, 25, 30kgs x 12 reps.

behind the head rope…………….3 sets x 25kgs x 10 reps, 30kgs x 8 reps.

I ran out of time today, would have liked to have done preacher curls and some cable curls, but had to do what I could with the time I had. I love bicep training, actually there is no body part that I dont like training - love em all - didnt eat so clean this weekend - took a break and it felt good to  load up on some extra carbs, I think it’ll do my body some good, its been good to me…so I lovingly fed it more than normal without any guilty feelings! Have  super awesome rocking day!

I have a friend who is always asking for nutrional advice and I always dish out whatever I can do to help…year after year its the same questions but somehow she just never gets around to actually putting into action what she seems so intent on doing. So I’ve come to realise that perhaps she justs wants me to empathise and provide a ear to her problems but she will propably not heed any advice, after 9 years she is still fighting the same battles, unable to aviod temptations and never really sticking to any exercise programme. Her excuses are…’theres just no time’or ‘the kids are eating it and I cant resist'’my thyroid’ or  ‘ someone else told me that this would work better’or the worst one of all ‘you’re so lucky to have good genes’.

The truth is that we all have the same amount of hours in the day, with children devouring some temptation in front our salivating mouths and these days everyone is a fitness or health expert even if their idea of a clean diet means starvation.

One cannot plead ignorance any longer, there are so many websites available with excellent information, bodybuilding.com is an excellent example, so empower yourself, all the information you need is on this site, the articles are extensive and researched, everything you need to live your best life is a click away. If you still cant progress from there………then you just dont want it bad enough.It is easier to play the victim than it is to be the survivor. I dont like to judge, I believe in supporting but I know passion from complacency - huge difference.

If your goal is a six pack - then sacrifice has to be part and parcel, a long time ago I was on a mission to have this six pack and felt that I was doing everything and still no six pack, after closer inspection, my diet wasnt as clean as I had convinced myself and I havent even tuly reached half my potential in the gym. As I get closer I realise that this is not an easy road but it is a road that is worth every minute of my time, it is a road that is worth taking and this time I have empowered myself with the correct map.

If you want something bad enough - research and research again, read reviews, find people that have already attained similar and study their habits - read everyhing you can on the subject - become insatiable and discipline to achieve will follow. You were not born to lead an ordinary life - there is nothing ordinary about our creator and since we are made in his image - there is nothing ordinary about YOU. Lead your best life now - excuses in the bin, choose to be brilliant.

I worked my shoulders today - had an awesome workout.

warmed up with 12kgs barbell military press - 25 reps.

Dumbell shoulder press……………..10kgs each x 3 sets x 10 reps

side lateral raises…………………….7kgseach x 3 sets x 10 reps, 8kgs x 8 reps.

bent over lateral raises…………….7kgs each x 3 sets x 10 reps.

arnold press………………….8kgs each, 3 sets x 10 reps (1 rep = seperate arms, then together)

front raises……………….7kgseach..3 sets x 10reps

side lateral and front raises together……………..5kgs each………5 reps each exercise 10 reps = 1 set.

upright rows barbell…………………..20kgs x 3 sets x 10 reps.

Did my sets with very little rest but felt strong and awesome, started plasmajet yesterday so maybe thats why, will keep you posted on performance.

Have a wonderful inspiring smiling happy day - its yours to own!

I’d love more hours in the day….each day should be 48 hours - I really dont want to leave the gym after an hour but commitments call so I sulkily pack up and leave. I did my back today, after yesterdays leg workout I have to say that extreme pain took on a different dimension in my brain, my legs, glutes shoulders, everything is just so sore but theres no way pain will stop me so off I went to kill my back too.

Started with 20kg deadlifts to warmup - 50 reps

deadlifts……………………..55kgs x 3 sets x 10 reps

lat pull downs (wide)………..40kgs x 3 sets x 10 reps

cable rows seated………………..35kgs x 3 sets x 10 reps

close grip lat pulldowns………….30kgs x 3 sets x 10 reps

t bar rows………….20kgs x 3 sets x 10 reps

one arm dumbell rows………19kgs x 3 sets x 5 reps per arm.

standing cable rows - both arms…………….35kgs x 10 reps x 3 sets

hanging leg raises with 5 kgs dumbell inbetween legs…………3 sets x 10 reps.

hanging leg raises with arm bands………………….3 sets x 12 reps

crunches on extension machine…………………..10kgs x 3 sets x 12 reps.

That was it but I had more to give just no time - so have an awesome day..choose to be happy and just laugh………you dont even need a reason to laugh, it’ll just make you feel better to act a bit silly sometimes - natures happiness tonic!

I feel like I had a killer leg day, I guess I always feel like this but today I felt like an animal, pain took on a whole different dimension today - these legs were crying…mercy Melinda!!! have  mercy!!!. So enough bragging…..

Started with 10kg plie squat as a warm up…………..100 reps.

barbell squat - record here baby……………………50kgs x 3 sets x 8 reps - man I weigh 50 kgs! I have waited for this day for 6 months! Perfect form - no cheat, oh yeah I’m the main cahuna - is that how you spell? I did it oh yeah I did it!!

Hack squat………………..55kgs x 3 sets x 15 reps

leg press…………………….95kgs x 3 sets x 15 reps taking it all the way to my chest - no half measures with this chica.

Bulgarian squat but bent over……………13kg dumbells each x 3 sets x 20 reps - I was crying silent tears here - pride left the building.

step ups………………….16kgs x 20 reps x 3 sets

walking lunges………………………20kg barbell x 28 steps x 3 sets.

Lying leg curls……………………20kgs x 3 sets x 10 reps.

As I write this my legs ache even without me moving them - I live for these moments - I love this pain - bring it on.

So I just see muscle muscle muscle

I have eaten a house full and gearing up to get going tomorrow again - when I have days like this - I just want to go back to the gym and punish another bodypart - addicted truly. I realise that I can push these legs so much further than I originally thought.

We are precious, every single one of us. We are magnificent human beings who have been given an almighty gift - the ability to create our own lives, without any limits.

Yeah I’d really love some testosterone, I see my workout partner who has not been working out for as long as me and who definately doesnt eat as clean as me make so much progress with regards to size. I can only attribute this to his male genes. It seems like its so much easier for a male to sport a six pack than for a woman, when you see a woman with a six pack, you have to know she’s worked really hard to fight all the fat storing estrogen in her body. Anyway its coming……..slowly but I’ll have it - my hard chiselled six pack.

So I did chest today - actally managed to do dips, 3 sets of five to warm up and 20 pushups.

Incline dumbells - 12kgs each each x 5 sets x  reps

incline flyes - 11kgs each x 5 sets x 5 reps

flat dumbell press - 12kgs each x 5 sets x 5 reps

cable flyes - 20kgs x 3 sets x 10 reps

cable crossovers - 20kgs x 3 sets x 10 reps

abs -cable crunches - 4 sets x 45kgs x 12-15 reps

jacknife - 3 sets of 10 reps

swiss ball-dumbell behind head - 3 sets x 15 reps

swiss ball - medicine ball 7kgs x 3 sets x 15 reps

Had a great workout, have had a very tiring day and need some good rest - oh I’m trying syntha six BSN mocachino - well I’ve died and gone to heaven.

Have the best day ever - smile - its free and it is truly a gift.

Ok so I sing this one very often ‘Be your biggest Fan’…or ‘Be your best Friend’ in other words. Think about it in this context: - When we have a new friend, we’re patient, loving, accommodating, motivating and encouraging. Maybe we do these things at first to gain acceptance, to show our worthiness and to esteem ourselves but also because it’s wonderful to show another human being compassion and kindness.
 
My feelings are this………..if you’re doing this for other people and not giving yourself the same respect then you’re being quite false. Hard to hear but true. We have to respect our bodies to in order to nourish it, to create growth and to burn fat.
 
When we respect ourselves we are patient enough to be persistent and consistent without giving up…the same, as you would do for a friend or family member. We are also forgiving of slip-ups and yet encouraging to get back on the ‘horse’. We learn to love ourselves at every stage of our transformations remembering to be grateful for the breathe we have and not stay negatively  focused on the extra fat we have – this we would do for our friends too. When we see our friends we wouldn’t go on about how much extra fat they’re carrying on their belly or thighs, we would instead say how far they have come and how well they have done.
 
When our friends are battling to eat a clean diet – we wouldn’t say ‘you’re useless, you’ll never do it!’ we would instead encourage them and support them, stand by them and help them get over the hurdle – this you have to do for your self first.
 
Have you ever heard the saying, ‘sometimes you have to give yourself what you wish others would give you’.
 
I choose to love me and give me enough support to live a life of fulfillment, I trust me to excel and achieve my goals, I support me and understand when I am not strong or feeling 100% and in these times I am my biggest fan…this is what gets me through, this is where I get my positive outlook on life – no book, no friend, no family can give me this kind of love better than me – in turn I make sure to radiate all my love and positivity onto my family and friends and trust me they give it back, because what you put out is what you get back!
 
 Can you be your best friend? Choose to be valuable enough.
 
 
 

Had a great workout today, did my shoulders….

Warmed up with light weight front raises, side laterals and shoulder presses.

dumbell shoulder press…………….10kgs each x 5 sets x 5 reps

side lateral raises…………………8kgs eachx 5 reps x 5 sets

bent over raises……………………8kgs eachx 5 reps x sets

front raises………………………7kgseach x 5 reps x 5sets.

arnold press…………………….9kgseach x 5 sets x 5 reps

upright rows………………….23kgs x 5 sets x 5 reps

shrugs……………………….18kgs each x 5 sets x 5 sets.

Ok so they were on fire by now! proceeded to fry my calves!!!

standing calf raises…………………50kgs x 5 sets x 30 reps(10, in10 out, 10 straight)

seated calf raises………………….50kgs x 5 sets 15 reps, 20 kgs x 2 sets x 20 reps

So maybe I cheated to get some reps done but I tried my best not to and hope to have gotten some excellent growth started in those calves of mine - I figured its time I shocked them!

I’ll blog later…..have some thoughts.