Posts

Gym Mistakes That are Keeping you From Getting Results

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Are you frustrated with your lack of results from your workouts? If so, make sure that you're not making one of these all too common mistakes:

1. Not having a plan
If you are going to the gym and wandering aimlessly from machine to machine or exercise to exercise with no purpose, no focus, and no structure, then you are most likely NOT getting the full benefits of weight training. If you go to the gym just to burn calories or to work up a good sweat, then you're most likely not getting the full benefits of weight training.
For the best results, you need to be following a structured workout plan. Everything you do in the gym should have a purpose-just picking random exercises ain't gonna cut it. You want to think of your workouts in the gym as training, not just exercising. Training has a purpose and goals, exercise doesn't. Exercise is just moving your body around, training is moving your body with intention. Anyone who has an admirable physique has most likely spent year…

Workout + WIAW

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It's been a while since I've done a "What I Ate" & Workout Wednesday, so today I thought I'd share a good little upper body and glute workout I did this past Monday. 

It was fun to change things up a bit with some density training. Basically for density training, you pick 2-3 exercises, choose a weight that is about your 10 rep max, and perform sets of 5-6 repetitions. Then you try to simply get as many sets as possible within a certain time frame, anywhere from 10-20 minutes. 

Here's what I did:

10 minutes, as many sets as possible of: 

Bar dips x 5-6 (with 15 lbs added)
Seated cable rows x 6-8
9 rounds

10 minutes, as many sets as possible of:

Underhand grip pulldowns x 6-8
1 arm push press x6
8 rounds

5 minutes: 

Cable pull-throughs x15
Banded clams x10/leg
4 rounds 

5 minutes: 

Back extensions x15(with 25lbs added)
Farmer's walks x distance
4 rounds

What I ate:

Meal 1 8:30 3/4 cup oats, 1 scoop whey protein, 1 spoon of pb , coffee with Stevia and half & half Meal 2…

Thanksgiving 2017

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Happy Monday! I hope you all enjoyed the holiday as we did. Thursday we went to Mom's house for Thanksgiving dinner. I made Matt a keto approved meal, which actually came out pretty good! I made ham and bacon cream cheese rollups, cheese biscuits, and mashed cauliflower. Since we had two Thanksgivings, he splurged a little the next day on pumpkin cake, which is his favorite!
Of course, I loved seeing this adorable little person. I'm glad she will actually let me take pictures now!  Here are a few more pics from Mom's:


She was putting on a show for the camera! Friday we went to my grandma's house for Thanksgiving number two!  Loved seeing all my little cousins, and the newest addition, Sawyer! I got my Christmas decorations up over the weekend, which makes me sooo happy!  In other news, Matt starts his next round of chemo tomorrow. He still is having trouble with Otpune- he keeps getting a rash and blisters every time we put it on, so he hasn't been wearing it much …

Strength & Hypertrophy Weeks 4-6

Happy Sunday! 

As promised, here are my workouts from the last 3 weeks of my strength and hypertrophy program. I tried to up the weights on all the main lifts from the previous 3 weeks. There were some weeks I didn't get all the reps, but that's okay with me! I'll be taking a week off from all the heavy lifts next week and then start a new routine the following week. This was a fun program!

Week 4
Monday
I didn't remember to write down what I did for this workout, so I totally forgot some things...but I THINK this is what I did. My memory is so bad! I think it's time to buy a new training notebook lol.

1)Overhead press: (60%)55x3x5/1x13
2)Some kind of row variation...but I can't remember!
3a)Pushups: 4x10-12
3b)Inverted row: 4x12
4a)Hip thrust on leg extensions machine: 3x15
4b)Standing band abductions: 3x12-15/leg
5a)Split stance RDLs: 3x12/leg
5b)Lateral raises: 15x3x10-12
6a)Reverse hypers: 3x15
6b)Pull-aparts: 4x20
Conditioning:
Off-set Farmer's walks: 70…

Weekend Recap & MRI Results

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Hey guys! It's been so busy the last few days, I'm finally just getting around to posting pics from Matt's birthday weekend!
We went out for PIZZA for his birthday, of course! We went to his favorite place in Louisville-Old School N.Y. Pizza. Now that's a pizza! He enjoyed every bite and then got right back on the keto diet the next day. For his actual birthday Sunday I made him some Keto pumpkin protein muffins, which he really liked.

So last week Matt met with his doctor to discuss his most recent MRI results. I wasn't able to go with him to the appointment, but Matt told me that the first thing the doctor said about the MRI was that it was "confusing". Some spots showed progression and some showed regression...which basically means they don't really know if the chemo is working or not.

So he told him to finish up this cycle of chemo, and then he'll two weeks off and then do another 6 week cycle. At that point, if there is further progression i…

Lessons of The Squat Rack

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Oh, the squat rack. My trusty ol' friend.  We've had some good times over the last 14 years. You've always been there, through the good days and the bad. You've seen me at my best and at my worst.
I've experienced pain here. I've experienced frustration, failure, doubts, fear, and discouragement.... But also many moments of excitement, joy, pride and accomplishment. I've overcome fears in this rack. I've pushed through when I've wanted to give up. When I've felt like I might puke, couldn't breathe, or that my legs would give out...what I've discovered is that I'm almost always stronger than I think. I've learned a lot here in this rack.  I've learned to persevere, to not give up, to push through the pain, and to trust myself...but also to know when it's best to pull back.
You've seen me grow and evolve throughout the years. From when I was squatting 95 pounds years and years ago and feeling SO strong...to now being able to s…

Get Rid of The "Screw It" Mindset

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This is the time of year when it's easy to get into what I call the "screw it" mindset. With all the holidays coming up, it's easy to just say, "Screw it. I'm just going to eat whatever I want and start eating healthier after the holidays." Or ,"I'll start my diet and workout plan on January 1."
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No. Don't be that person. You've probably done that every year before and it hasn't worked for you, right? What's going to be different this time?

Having that mindset is one of the reasons you probably don't have the results you want at this moment...because you're always saying  you'll start on Monday, or next month, or after this event, or that event. You're waiting for the perfect conditions to start eating better...and that just ain't gonna happen!

See, there are will always be holidays and vacations and parties. That's life. There are always going to be things that can throw you off track with y…