"The pessimist complains about the wind. The optimist expects it to change. The leader adjusts the sails." ~John Maxwell

Thursday, June 28, 2012

3.5 inches down

Guys, since the start of Summer I have been trying to tighten up my diet and add in more cardio to my weight lifting program.  Wanted to be bikini ready for Summer of course.  Many have asked me if I am going to compete this year and the answer is no, my body is still not what I call stage worthy.  While I eat "healthy" year round, I have slip ups.  I do not eat healthy 100% of the time.  I just had a piece of cake Tuesday for my boss' 60th Birthday party. 

Oh yes, we got him good!
(And yes, that is 900 balloons you see there, I think I blew up about 750 of them!)

Now back to the cake, yes I had a piece, but I scraped as much of the icing off as I could.  (Its the small things)  That is basically how my diet has been all Summer.  I am getting in about 4-5 days a week of 30 min cardio sessions, which I am very happy about.  Even with ALL the ball games I have had this month, I have managed to stay pretty steady to my cardio and have not missed any weight training, which is 6 days a week. 

#42 Rocks!

That's my baby!

So what am I getting to.......
You can lose with small changes.  My diet has been good, but not spot on all the time.  I have been crazy busy the month of June-about 8-15+ ballgames per week between softball and basketball, and I added in more cardio and somehow managed to lose 3.5 inches!
Here is my breakdown:  (These are the only parts I measure)
Chest:  .5 inches lost
Waist:  1 inch lost
Hips:  1.5 inches lost (Much needed :)
Thighs:  .5 inches lost
Total:  3.5 inches
I know that doesn't sound like much, but let me tell you, my skirts, shorts, pants, etc.... fit so much better, looser, more comfortable.  This makes me look forward to July where I will not have such a crazy schedule with my girls and can really knock it out in the gym and on my cardio instead of being rushed through to make it to my next event. 

Last let me leave you with this thought, which I am sure I stole this from someone, but I can't remember who, so whoever it was Thanks! you posting this really helped me through that day!

Make the time!

Friday, June 22, 2012

My Latest Bootay Workout

Squat Press 3 X 12 ss w
Curtsy Lunge 3 X 10
Pile Squat 3 X 15
Giant Set of:
BB Hip Thruster 3 X 15 each followed by 10 half reps for burnout
Hip Adb 3 X 15
Hip Abb 3 X 15
BB Hip Thruster 2 X 15 each followed by 10 half reps
Single Leg Lying Leg Curls 3 X 10 ea

Tuesday, June 19, 2012

Thomas Edison quote~

"Genius is one percent inspiration and 99 percent perspiration.  I never did anything worth doing by accident, nor did any of my inventions come by accident; they came by hard work."

Friday, June 15, 2012

Thoughts in Pictures

As I have had put in my face just this week,
you have to be mentally strong as well as physically strong.

Something I tell my youngest daughter all the time....

Not one plan fits all as I discussed with someone this week.
Find what fits and works for you and DO IT.

Amen!  And they always will.

I love how this picture speaks volumes to me without saying a word....

Thursday, June 14, 2012

Latest back workout and pics

Underhand pulldown 4 X 10
Rev grip cable rows 4 X 10
One arm DB row 3 X 8
Underhand BB row 3 X 12-15
Goodmornings ss w
Reverse hyper 3 X 15 ea

The other day in the gym a guy, who I know is happily married (because that matters), walked over to me and said, "Your back is looking great.  Your upper back is thick!  And you know that is hard to get."  Guys it made my day.

Wanted to do the "rounded off" pose or competition back shot for you guys so you could see my 2 "W's", but I could not hold the camera and take the shot right.  Maybe I can get Harley to take some for me.  :0)

I do apologize for not posting much lately, all has been more of the same.  Both of my girls are playing summer basketball and softball, so lots of games and practices, getting home late and busy weekends.  July should be a little slower for us.

Have a great weekend!  

Friday, June 8, 2012

Interview with Harley

Let me start by saying all of you who have followed my blog for any time know Harley is my jack-of-all-trades; boyfriend, trainer, nutritionist.  He has helped me mold my body over the last 3 years and even more so over this last few months.  There are times when he thinks I do not "hear" what he has to say, but I value his opinion and input so much more than any others.  He is all in this.  He has researched/read/tried/done/experimented with more than most of us have ever even considered.  He can tell you about any exercise/supplement/diet you can think of.  He has read it all and remembers it like he just read it today.  It is impressive.  He is very impressive.

This interview was done last weekend when Harley was 6 weeks out from the Louisiana State Bodybuilding show, July 14th, in Lafayette, La.  When I saw him just now, I could tell he has already changed again.  His hands and arms are more vascular, his face is starting to pull, his waist looks so tiny which is making his shoulders appear even bigger.  He is tired a lot and you can tell the diet and training is wearing on him...

Name:  Harley Ryder
Height:  6'
Weight:  235
Age:  31
Occupation:  Personal Trainer at Built By Don Fields Gym
Pictures taken on a "back" day.....

How did you get started in bodybuilding:  "I started working out for football in high school then I realized I wanted to look strong too, like a professional wrestler.  I picked up a Flex magazine when I was 17 and I became infatuated with how those guys could change their bodies at will.  When I was about 21 there was some guys at my gym that competed and I thought if they can do that I sure could too.  That's when  I decided to look at the competitive side."

What keeps you training consistently after all these years?  "I've literally worked out at least 4 days a week since I was 16.  The longest break being a week, maybe two every several years.  Its such a part of my life, I wouldn't know what to do if I didn't train.  And there's always improvements to be made." 

What is your training split and why?
Monday - Chest
Tuesday - Legs
Wednesday - Shoulders
Thursday - Off
Friday - Back
Saturday - Arms
Sunday - Off
"I do best with one workout for each body part a week.  I tried a (4 on, 1 off) one year and consistently felt over trained.  The parts are split up to wherever the secondary muscles get at least 48 hours or rest before being worked directly or indirectly again."

What is your favorite body part to train and why?  "Surprisingly legs because they need the most improvement and every workout brings that.  I feel I just learned how to work my legs properly this last year, so the workouts are fresh."

Do you do any cardio?  If so, what, how often, and for how long?  "Yes.  It varies.  Currently 45 minutes or 30 minutes either treadmill, elliptical, stair climber, or if I'm really depleted station bike.  I try to keep my heart rate about 120-140."

Tell us about your diet/supplements:  "I supplement with whey protein.  My diet at the moment is high protein, low fat, lower carb with carb up days thrown in.  I eat every 2-3 hours 50 grams of protein each meal.  That's the only constant."

Why do you want to compete?  "I've always wanted to win my weight class at the state championships.  Other than that the actual competition doesn't excite me that much.  I do like the challenge of getting yourself into competitive shape.  I think you learn alot about yourself when your starving, depleted, and exhausted."

What has been your biggest struggle with prepping for this show?  "I have a tendency to want to do too much, over diet and over cardio, so the biggest challenge has been to subjectively monitor my progress and make changes.  My body is alot different than it used to be and the learning process has been miserable at times."

What excites you about being a trainer?  And what is the worst thing about being a trainer?  "That I can have a positive impact on someones life and help them accomplish a goal or even a dream.  The worst thing is lazy clients who want a quick fix and only apply themselves halfway."

What past or present bodybuilder inspires you?  Why?  "Flex Wheeler.  In 1993 he was what I'd consider physical perfection.  If I could get even close to that I'd be happy."

Harley chillin at his pool on Sunday afternoon.  :)

Thank you Harley for doing my very 1st interview and especially for making my 300th post the best yet!  I love you and am so proud of all you have done.  (And I truly appreciate each and every workout you do to make that gorgeous bod)   :)