Model of Fit’s BodyBlog

Training hard what does that mean to people?  Well to me it means putting in your BEST efforts.  It means not letting anything keep me from getting into the gym.  It means if I can do one more rep, then I will do it even if my face looks like I may pop a forehead vein.  It means constantly trying to lift heavier than I did last week.  It means stay focused on the goal no matter what because that goal WILL be turned into reality by TRAINING HARD, and eating clean.  

Diet is HUGE!!!  I can train like a freak… and I love that expression (thank you BSN)… but if I eat bad, than all my hard work doesn’t mean a thing.  Luckily for me, I like eating clean… it’s easy for me, well it’s a habit.  I don’t know any other way.. Okay, when I do occassionally cheat (because we all do… birthdays, holidays, etc) my stomach hurts, it’s not pretty and not worth it. 

I’m changing up my routine this year, no excuses it all on me.  I am more glute and ab focused than ever before.  Last year even though I ate clean, I did not get in the gym as much as I would of liked.  I let personal things upset me and used it as an excuse not to work out.  Well not this year!  I am not letting ANYTHING take away my "me" time (GYM TIME)!  I am so determined!  I have amazing fitness friends who motivate me and keep me in check.  I just updated my routine and I am positive that I will reach my goals. 

The mind is a powerful tool and we all should use it.  Let’s not get sucked into things we can not change and let’s change the things we can… like our attitude and frame of mind.  No we can’t change the economy over night or any other despressing story we hear it the news or may have going on in our lives.  I have decided to tune it all out because, in my mind, the sun is shining, the sky is blue, and I choose to think about the positive things I can do and change.  No one can change your body, and there is NO magic pill!  Even celebrities have to eat a good diet and workout and Oprah is a great example.  So, make up YOUR mind to change and be a better you.  ONLY YOU can give this amazing gift to yourself and YOU will be glad you did.

Happy Monday.  I hope you all have a great week! 

P.S.  I did back, biceps, and triceps today then ended with some abs and some intense cardio.  I’ll keep you posted and "maybe" post progessions later this year. :)

Good stuff! 

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I get asked a lot about my ab routine.  #1 thing for abs is DIET!  That is huge!

Here is a program I did to create the abs in my profile picture.  I got this from the June 2007 issue of M&F.  I do this sometimes for six weeks and then change it up with weights to get muscles to pop.  I may consider a competition this year IF I can get my body to sculpt up nicely.  I have a feeling I can and I have a few tricks up my sleeve. 

Enjoy your new abs-

                      
              6 Week Six-Pack Routine (Muscle and Fitness, June 2007 issue)
 

Perform these ab routines three times a week at the end of your regular workouts (weight training).  Monday, Wednesday Friday is a great example.  Allow adequate recovery between sessions.  Do 30-60 minutes of cardio after ab routine. 

Week One:

Do each of the following exercises for 10 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 15 minutes:

Reverse Crunch

Standard Crunch

Oblique Crunch

Rope Crunch

Week Two:

Do each of the following exercises for 12 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 20 minutes:

Hanging Knee Raise

Reverse Crunch

Standard Crunch

Oblique Crunch

Rope Crunch

Week Three and Four:

Do each of the following exercises for 15 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 25 minutes:

Hanging Knee Raise

Reverse Crunch

Standard Crunch

Oblique Crunch

Oblique Crossover Crunch

Rope Crunch

Week Five and Six:

Do each of the following exercises for 20 reps (or until you reach failure) in a giant set fashion (doing exercise one after another without resting between each) for 30 minutes:

Hanging Knee Raise

Reverse Crunch

Standard Crunch

Oblique Crunch

Oblique Crossover Crunch

Rope Crunch

It has been a challenge to say the least to get the strength back I had.  Taking time away from the gym sucks because when you finally get back in there, it’s like starting all over.  Last month I only made it in the gym once a week and my strength was weak, I couldn’t believe it.  When I took time away from the gym, I took time away from my supplements, my vitamins and minerals too.  MY diet is like a habit and is clean 99% of the time.  I was looking back at last month, and I decided I need to begin my supplements and vitamins.  This week I got it the gym 4 times and I am so proud of myself for that.  I usually like to do 5 days a week but getting in 4 this week, I’ll take it and I feel, like I am on my way back… also Saturdays are my leg days and last time I did legs I felt weak so this morning I decided to take a little SUPERPUMP, I was taking 2 scoops but since I have been off supplements for (too long) I only took 1/2 of a scoop of SUPERPUMP… Let me just say what a difference it made… I am not where I was yet.. but I have improved my strength so much from last week.  I was shocked and excited.  I am looking forward to my next work out and just may go for 1 full scoop.  Look out, I am on my way back and feeling great!  Thank you SUPERPUMP (Gaspari Nutrition)!

What a great game yesterday huh?  Anyway, I wanted to wish everyone a "HAPPY" February.  It’s a new month… If you didn’t stick to your new years resolution or like me, just did not get in the gym as much as you wanted well… Hello February!  I did get in the gym this morning for Back and Biceps.  I was glad to see it had died down a little bit since January.  It was so packed every time I went last month and unfortunately it was only a handful of times.  

For Biceps I did concentrated curls, hammer curls and dumbbell curls and a few sets of barbell curls

For Back I did a lot of stretching, one arm dumbbell row, and seated row

For Abs I just did 3 sets of incline sit ups (basic)

Cardio (Precor)

As everyone knows when getting back in the gym from taking a hiatus, you need to go slow and not jump back to where you were and that is the hardest part for me.  Lesson here, is don’t take a lot of time off (well more than a week, if you can help it?) from the gym.  Let me back track a little.  My back has been hurting me a little bit and I have been considering incorporating some yoga into my week and most likely will do so.  I started just doing some basic strectches for my back and a week ago I was so stiff I could not touch my toes.  So I just started strectching and then I added a little weight to my back stretch, just got in a position like I was going to do a stiff legged dead lift but kinda let the weights hang a little (10 lbs).  Everyday since then I now bend down and strectch without weight in a relaxed position and sometimes I’ll crawl forward on my hands and then back up.  I am happy to say I can touch my toes onces again and even the floor.  It just reminded me that even though I am in a hurry, I need to stretch more, relax, breathe and enjoy my workouts and the wonderful thing I am doing for myself.  The thing about fitness, it is an amazing gift that only YOU can give to yourself.

Happy February!