Fit ‘n Glam

I have recently come across the Scivation books, and feel that I have finally found something that makes sense for me. I have also been following their Scivation threads for the last 2 months, also read all their books. I have started doing the Lifestyle Advanced Training Routine on 8 June 2009. It is a 12-week training program (split routine hitting each body part once per week and allowing recovery.

The routine is divided into three phases:

Phase 1: Conditioning
Phase 2: Growth/Strength
Phase 3: Strength/Growth
Weeks 1-4: Conditioning 

During the Conditioning weeks, the rep ranges are 12-15 and you perform three to four sets for all upper body and lower body work. The goal is to adjust the weight (increase the load (weight) as the volume (reps) decreases) to get 12-15 reps on every exercise. Rest 60 seconds between sets. 

The goal is to handle a weight and rep range that allows for completion of 15 reps for three sets. 

Week 1 – 8 June – 12 June workout  

Monday, 8 June 2009 – Chest
Exercise performed in order
1. Incline Barbell Press - 3 sets 12-15 reps
2. Flat Barbell Press - 3 sets 12-15 reps
3. Dumbbell flys - 3 sets 12-15 reps
– smooth and controlled motion
4. Push Ups - 3 sets to failure
5. Crunches - 3 sets 30 seconds6. Reverse crunches - 3 sets 30 seconds 

Tuesday, 9 June 2009 – Shoulders
1. Dumbbell Military Press - 3 sets 12-15 reps
2. Front Dumbbell Raise
3. Standing Side Lateral Raise - 3 sets 12-15 reps
4. Rear Deltoid Machine
5. Standing Calf Raises - 4 sets 15 reps
6. Seated Calf Raises - 4 sets 15 reps 

Wednesday, 10 June 2009  – Legs
1. Squat - 3 sets 12-15 reps each leg
2. Straight Leg Dead Lift - 3 sets 12-15 reps
3. Leg curl - 3 sets 12-15 reps
4. Leg press - 3 sets 12-15 reps each leg
5. Leg extension - 3 sets 12-15 reps
6. Standing Calf Raises - 3 sets 12-15 reps
7. Seated Calf Raise - 3 sets 12-15 reps 

Thursday, 11 June 2009  – Back
1. Bent Over Barbell row - 3 sets 12-15 reps
2. 1 Arm Dumbbell Rows - 3 sets 12-15 reps
3. Cable Pull Downs - 3 sets 12-15 reps
(like dumbbell pullover but with cable standing)
4. Wide Grip Pull downs - 3 sets 12-15 reps
5. Hyperextensions - 3 sets 12-15 reps – smooth and controlled motion 

Friday, 12 June 2009 – Arms
Exercise to be performed in order
1. Standing Barbell Curls - 3 sets 12-15 reps
2. Preacher Curls - 3 sets 12-15 reps
3. Hammer Curls - 3 sets 12-15 reps
4. Triceps Press Down
with V-Bar or Rope - 3 sets 12-15 reps
5. Over the Head Extensions using rope - 3 sets 12-15 reps
6. Dips - 3 sets 12-15 reps
7. V-ups - 3 sets 30 seconds
8. Leg raises - 3 sets 30 seconds 

I also performed 30 minutes of after weights with heart rate 130-150.   I had a great week, my whole body is sore (in a good way), I am also eating the Scivation “way”, and I don’t feel deprived, and I am not constantly thinking about food. 

My current macros are : Carbs = 50 Protein: 151 Fat = 45g Except for when I carbs almost triple. 

I feel more energetic, stronger and have no cravings with this way of eating So my breakfast is: 8 egg whites, 1 whole 1 cup spinach Half grapefruit 

Current grocery list: Carbs: Sweet potato, oats, grapefruit and oranges Veggies: Broccoli, green beans, spinach, cucumber and lettuce 

Protein: Chicken Breasts, Whey protein, tuna and lotsa eggs 

Fats: Avo, Almonds, peanut butter and olive oil 

I love the peanut butter, avocado, almond nuts…Yum. I am so looking to seeing results.. 

My booty is still sore from Wednesday’s workout, this is what I did:

1. Stationary step ups with weights - 3 x 15
2. SLDL - 3 x 15
3. Plie SquatsHamstring curl on a ball - 3 x 15
4. Squats - 3 x 15
5. Hamstring Curls - 3 x 15
6. Glutes Crunches - 3 x 15

Followed by 30 minutes incline 15% walk.

I am still low carb, high protein and medium fat - I feel very energetic and have no cravings, awesome stuff…

I am on 4 exercises, 2 sets of 15, 12 rep ranges this week. Working one muscle group each day followed by 30 minutes on the elliptical/stepper/recumbent bike. 3 x a week abs, all giant sets.

Legs I do with StephDJ (Bodyspace member) on Wednesday evenings, we started 2 weeks ago and we kick each other’s butts and it is FUN for me because I am not too crazy about leg training. 

My current macros are : Carbs = 50 Protein: 151 Fat = 45g Except for when I carbs almost triple.

I feel more energetic, stronger and have no cravings with this way of eating So my breakfast is: 8 egg whites, 1 whole 1 cup spinach Half grapefruit

Current grocery list: Carbs: Sweet potato, oats, grapefruit and oranges Veggies: Broccoli, green beans, spinach, cucumber and lettuce

Protein: Chicken Breasts, Whey protein, tuna and lotsa eggs

Fats: Avo, Almonds, peanut butter and olive oil

I have just done my measuremets and I am very disappointed. Our business has has a lot of challenges and I have not been as focused on my nutrition and exercise programme.

My cms are the same as I started working out, but I do not look the same as I did 2 and half years though. How is it possible that cms wise, I am the same but I look smaller and more muscular? I thought that the more muscles I have, the leaner look thus less cms? Any insights?

1. Monday: Abs and Cardio
2. Tuesday: Shoulders and Calves
3. Wednesday: Back and Abs
4. Thursday : Biceps and triceps
5. Friday : Cardio
6. Saturday : Legs
7. Sunday : Bootcamp

Thank God–every morning when you get up–that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you a hundred virtues which the idle never know.” ~ Charles Kingsley ~

Freedom Day is a South African public holiday celebrated on April 27. It celebrates freedom and commemorates the first post-apartheid elections held on this day in 1994. The elections were the first non-racial national elections where everyone of voting age of over 18 from any race group was allowed to vote. Previously, under the apartheid regime, non-whites had only limited rights to vote.

So I am just going to chill today, the weather is awesome and we are going to have a braai (barbeque)…

Be thankful that you don’t already have everything you desire, If you did, what would there be to look forward to? Be thankful when you don’t know something For it gives you the opportunity to learn.

Be thankful for the difficult times. During those times you grow.

Be thankful for your limitations Because they give you opportunities for improvement.

Be thankful for each new challenge Because it will build your strength and character.

Be thankful for your mistakes They will teach you valuable lessons.

Be thankful when you’re tired and weary Because it means you’ve made a difference. It is easy to be thankful for the good things. A life of rich fulfillment comes to those who are also thankful for the setbacks. GRATITUDE can turn a negative into a positive. Find a way to be thankful for your troubles and they can become your blessings.

~ Author Unknown ~

Writing gratitude lists helps when you get overcome by stress, anxiety, depression etc. There are so many things to begrateful for, and when you focus on them - it brings out of DARKNESS, or a negative state and back into living with appreciation for the wonderful things you DO have.Gratitude will lead your mind out along the ways by which things come; and it will keep you in close harmony with creative thought and prevent you from falling into competitive thought. Gratitude alone can keep you looking toward the All, and prevent you from falling into the error of thinking of the supply as limited; and to do that would be fatal to your hopes. There is a Law of Gratitude, and it is absolutely necessary that you should observe the law, if you are to get the results you seek. The law of gratitude is the natural principle that action and reaction are always equal, and in opposite directions. The grateful outreaching of your mind in thankful praise to the Supreme is a liberation or expenditure of force; it cannot fail to reach that to which it addressed, and the reaction is an instantaneous movement towards you.” from Wallace Wattle’s “The Science of Getting Rich” It only works if you actually use it. Think about it. How many times have you promised to exercise and not exercised. Exercise only works if you do it. The same is true of gratitude. It’s one thing to think about being grateful; it’s another to powerfully commit to writing a list of what you’re grateful for everyday.

I had a fantastic workout and also getting used to working out on my own…I also received a compliment on my body looking good and that it is nice seeing a "chick" working out hard…I trained much lighter than usual though….

• Bench press - 4 x 15
• Incline Chest Press - 4 x 15
• Cable cross over 4 x 15
• Pushup x 50
• Tricep Kickbacks - 4 x 12
• Tricep pushdowns - 4 x 12
• Seated dips - 3 x 10

Followed by 20 minutes cardio - treadmill @ 15% incline between 3-5mph