I think I am ready for a challenge now. I was thinking to myself today, that I need something new to try. A different workout plan, meal plan, and mind set to follow. I feel like I am doing the same thing with eating and workouts and I am boring myself to death. So I decided to hop on my favorite site which is bodybuilding.com and believe me it has been a long time since I have visited this site.
However, I came across this 8 week summer slimdown plan to follow in order for me to reach my goal and not lose focus. I like that it maps out a eating plan and workout to following which I feel I need right now. Something to follow and say hey Natasha do this today or cook this today to get me going. The article is by Myron Miekle a bodybuilder himself check out his site.
Now, I am contemplating should I start this plan effective tomorrow? Or wait until the 4th of July celebrating is over? I am thinking, I am not going to over eat anyway, because I do not want to screw up my week. So I guess why not start tomorrow? Check this out and if you are up for a challenge join me and we can do it together. Well I better get my grocery list together so that I can have everything ready to get started.
This post is for all of my friends that are getting ready for their next figure or fitness competitions this summer. I was catching up on my reading of my Oxygen magazine which is a awesome resource for womens fitness. Let me tell you I am so behind in my readings. I have already received my August issue and I am currently on June and July’s. Wow!
Anyway on page 28 of the July issue they talked about oral contraceptives and weight gain. What the article talked is as follows:
Studies on physically active women have found that oral contraceptives, when taken as a single fixed dose of estrogen or as multiple does over the entire menstrual cycle, increase body mass and body fat percentage. One study, published in American Journal of Obstetrics and Gynecology, found that women gain almost 4.5 pounds within six month of going on the pill.
I was like what? Now, take it I have been on the pill since I will 16 years of age and after starting the pill I did notice a increase of weight gain over the years the first fews years. Keep in mind I was an active cheerleader, in track and played volleyball for fun over the summer months to keep in shape. I remember going up a dress size going into to my Junior year in high school. Sucks! Anyway the article continues:
They say that the weight gain did not seem to be permanent; once you stop taking the pill the weight appears to drop within a month. So, if you are preparing for a fitness or figure competition maybe consider stopping the pill at least a month prior to going on stage. (Just don’t have sex)
Oxygen Magazine, July issue, page 28
I tend to agree with that part. To this day I am a current pill user and let me tell during the week when I am just taking the placebo pill which is during the time of the month my weight drops big time. I mean like 3-4 pounds in a week with exercise and healthy clean eating. Then when I start popping those pills again the weight begins to creep a bit, but with diet and exercise I can keep it under control. Oh well, I can’t stop having sex and my DH and I are happy with our one child so far, lol.
Tags: nutrisystem, weight loss, weigh gain, bodybuilding, fitness, healthy living
Check out this routine to really get you booty firm this swimsuit season. I was on Oxygen.com my favorite site as you know by now and found this awesome routine to firm the butt. I remember doing these workouts when I had a gym membership and the one workout the comes to mind that really had my butt on fired was this below.
Take a bosu, if you are lucky enough to have a Fitness Quest Bosu Balance Trainer because they cost approx $99, and also gave some few weight 8- 10lbs and start to squat. You really burn some calories doing this because your muscles are trying to stabilize at the same time. Last summer my buns and legs were awesome looking, so I totally recommend this to be added into your strength training routine. I know this winter/spring I will be purchasing one along with a workout DVD too,so that I can have my lower half back, lol. If you don’t have a Bosu try these other butt busters by clicking here.
Hey you!! Are in in weight loss mode or building lean muscle for the summer or your next fitness or figure competition? I was reading my February issue of Oxygen magazine and food this yummy protein shake recipe that I have to share with you all. I just tired it this morning and I loved it!! You have got to try it if you are in need of a new taste!
Ingredients:
1 scoop of your favorite chocolate protein powder (Mine is the BSN Lean dessert)
1 tbsp smooth, natural peanut butter
1 cup or cold water
1/2 cup of ice
instructions:
Add all ingredients to a blender and blend until smooth. For a thicker consistency and more protein, use soy or skim milk instead of water. Add that is what I did just calc the additional calories from doing that. Give it a shot and tell me what you think? Enjoy!!
nutrients per serving;
calories:215, total fats 9g, saturated fat 2g, trans fat 0g, cholesterol 15mg, sodium 146mg, total carbohydrates 9g, dietary fiber 2g, sugars 4g, protein 25g.
I forgot to post yesterday’s workouts. It wasn’t nothing to brag about all I did was;
lounges 3×15
squats 4×15
inner and outer thigh abductions 4×15
abs: crunches, obliques, lower ab 3x 15 per section
I did not get any cardio in which was bad but today I will totally make up for it. Yesterday I just received my order from collage video which is my Jari Love’s DVD Get Ripped 1000 . It included muscle training and cardio. I so can’t wait to workout to it, but I will wait until my hubby gets home so that I can completely concentrate without my little guy distracting me from the workout. I will definitely let you all know how the workout goes. Does anyone of you own this workout? if so let me know your likes and dislikes about it. I saw it in Oxygen and on other sites too and since the reviews were good I ordered it.
My meal plan so far is great. I just need to stick to it without cheating before bedtime. That is what happened last night. I worked late and forgot to pack my last meal for the day which is usually a protein bar or some other snack. So as a result I came home and was hungry and snacked like a pig. I swear I woke up in the middle of the night a felt heartburn from eating too many chips and pizza. I felt sick. Now, after eating a healthy breakfast and lunch I feel better. Thank God the scale was kind to me and did not rebel, lol. So my plan today:
breakfast: protein shake, fruit
lunch: tuna salad, salad 5, and melba crackers
Snack: yogurt, fruit
dinner: chicken, salad, asparagus
snack/dessert: protein shake (My BSN!!!)
Well, I am off for now. I need to go see how my other friends are doing today and get more inspiration too.
Chat later
Tags: Jari Love Get Ripped 1000 DVD, fitness, bodybuilding
I am so excited my BSN Lean Dessert Protein Shake is here and I love it. I ended up ordering it from bodybuilding.com since my local GNC did not carry this item in stock. If you ever need some supplements and other fitness info got to bodybuilding.com. The ordering process so easy!! I ordered it on Friday and it came as fast as Tuesday!! Way cool. So if I need anything else I will definitely order from them again.
The shake I ordered was the chocolate fudge pudding and it is wonderful! To give it a more shake consistency I did add skim milk and 1/2 cup of ice. YUMMY!! I think I will like it much better than the muscle milk. Now don’t get me wrong the muscle milk taste great, however it was too many calories for me especially since I am trying to loss fat still and lean up. The nutrition for the BSN is:
Recommended Use for Females: As a dietary supplement, take 1 heaping scoop of BSN Lean Dessert Protein (equaling 20 grams of protein) with 4-5 oz. of cold water or any beverage or your choice. Vary the amount of liquid to achieve your desired consistency. Drink 2-4 servings daily, or as needed to satisfy your protein or muscle enhancing requirements. To increase your protein intake per serving and to achieve an amazing milk shake taste, use non-fat or low fat milk or your favorite soy beverage.
Supplement Facts
Serving Size 1 Heaping scoop
Servings Per Container 18
Amount Per Serving % DV
Calories 130.00
Calories from Fat 25.00
Total Fat 3.00 g 5%
Saturated Fat 2.00 g 12%
Cholesterol 52.00 mg 17%
Sodium 100.00 mg 4%
Potassium 125.00 mg 4%
Total Carbohydrate 7.00 g 2%
Dietary Fiber 1.00 g 4%
Sugars 3.00 g
Protein 20.00 g 40%
Phosphorus 200.00 mg 20%
Magnesium 40.00 mg 10%
Calcium 320.00 mg 32%
ELG Stimulators (Energy Leaning and Growth Simulators*) 2.80 g **
Glutamine Peptides (Stimulates Muscle Growth and Recovery*) **
Canola Oil (A Source of Omerga Fatty Acids - AKA “Good Fats or Leaning Fats”*) **
MCTs (Medium Chain Triglycerides - As a Source of Energy*) **
Protein Utilization Enzymes (Promotes Optimum Protein Digestion and Absorption*) 70.00 mg **
Aminogen **
Papain **
I was literally getting too big (gaining more weight) and I don’t want to look too muscular like the women bodybuilders. I really just want to lean up like the professional figure pros you see in Oxygen magazine or at bodybuilding.com. So, I am going to give this a trial run for 4 weeks and see what results I get from using this product in addition to cardio, weight training, and healthy eating too. If you are looking for a new protein shake check this one out!
I just finished a great workout on my upper body today. My body feel swollen!! I needs to get pics. I completed:
lat pull downs: 3 x 15 120lbs
biceps curls: 3×15 10lbs
Arnold press: 3×15 with 2 10lbs weights
triceps: 2×15 with 5 and 1×15 with 10lbs
chest press 3×10
butterflies: 3×10 with 10lbs weights in each hand
Dang my arms kill, but that alright because I am looking for cuts!! Later this afternoon if my son will nap otherwise when DH is home will done 45 minutes of cardio with tae bo amped. I really need the cardio to burn more fat.
Tomorrow I am excited to do some grocery shopping, because I am running out of healthy food in the fridge and it is about time. I am so excited to go to GNC to purchase my BSN Dessert protein shake in the chocolate fudge pudding flavor. I have heard so many great reviews and compared to the muscle milk has way less calories more like 130 calories per serving. I hope it is as yummy and give the results I am looking for. I also will be ordering Jari Love’s Get Ripped 1000 calorie workout DVD too.
It’s after noon and I already got my workout in for today. Last night I was able to completely finish my leg workout so I did it today on my bowflex. I did:
leg extensions : 130lbs 4 reps
hamstring curls: 110lbs 4 reps
squats with 10lbs weights in hand
15 minutes of abs work on a stability ball
5 minutes of cardio on the elliptical. ( I will try to do more cardio after I return from work at least 15 more minutes, ugh!)
My meal plan:
Breakfast: south beach wrap with egg and turkey sausage, orange (300 calories)
Lunch: Lean cuisine pizza and salad(370 calories)
Snack: 100 calories pack of musketeers bar (I needed something sweet) (100 cals)
Dinner: Chicken, cauliflower (250 calories)
Dessert: Weight watcher brownie (190 cals)
totals: approx 1300 calories
Water : 70 ounces
Tomorrow I will most likely kick up the cardio and complete Tae bo amped 40 minutes workout and lift with my upper body and Friday I will take the day off and relax.
I had a great Christmas this year!! The joy seeing the excited of our son open his gifts and seeing Santa and playing so hard with all of the new goodies from us and relatives. I am so excited to report that I did get the iPod nano 8GB, Silver for Christmas and my hubby downloaded my favorites songs to it so that I can have 45 minutes of workout music. If you have an mp3 player what songs do you listen to? I have the following loaded, some new and some old.
Bootylicious - Destiny’s Child
Cup of Life - Ricky Martin (gotta of sound latin music)
Da Rockwilder - Method Man & Redman
Get This Party Started (remix) - Pink and Redman
Hella Good - No Doubt
Just Fine - Mary J Blige
Let’s Get Loud - J.Lo
Oye - Gloria Estefan
Pump it Up - Joe Buddens
Sexy Back - Justin Timberlake
Start The Commontion- The Wiseguys
SuperModel - RuPaul (I love the music)
Stronger - Kanye West
Toxic - Brittney Spears ( I know..but it is a good workout song
The Way I are - Timerland
So I am excited to play that and workout.
How am I feeling after the holidays? Very Beefy and FAT!! lol I hopped on the scale for the truth and the scale is way up. Yikes!! I am not panicking, but I thought I was going to wait until Jan 1st to start my plan and workouts, but not anymore!! My scale is at a whopping 170!! I know it is a lot of water retention from TOM, and eating a lot of food high in sugar and sodium, so I will not stress too much. But I figure way wait? I have all of my health foods and supplements ready to drop fat and get lean. Thursdays willnow become my new weigh in day every week and I will post how I am doing moving towards my goal of 160 and then 150.
So with that said I am going to get ready to eat my second meal of the day with will be turkey breast, greens and a orange and gulp down that water and get moving on that elliptical. Later today I will be posting my New Years resolutions. Have you thought about yours yet? If so, what are they? I you haven’t go ahead and think about and be realistic too.
Are you like me and thinking ahead and wanting to get a plan of action together for the new year season? I know I will need to get off some off my holiday gain which is only 5 pounds so far. Not too bad this year!! Then I want to knock of 10 more pounds to bring me to 150 pounds for next summer. I have already got my shopping list together of foods that I will be eating in the new year, supplements ready and I will talk about that later, and the cardio & weight lifting plans together! I am going to be a lean mean bikini machine next summer 2008!! Plus we are planning on going to Walt Disney World too next year and typhoon lagoon here I come!!
But if you are at a lost for where to get started for your plan I found a great fitness tip on youtube by Melissa Hall, I love her!! Check this out and see if this helps you get your plan together for the New Year!
Entries (RSS)