fitmamachelsea-blog

[fitmamachelsea-blog]

From this... to that! So a LOT has changed since I posted last which was roughly 9 months ago. If you’ve been following me on my journey you know I was working my ass off in the gym, I’d dropped a bunch of weight, I loved what I saw in the mirror, and my fitness and well being was my main focus. All that changed though in June when I found out I was roughly 3 months pregnant. I spent the first 3 months KILLING myself in the gym, working out three times a day, watching every little thing I ate... but no matter what I did I couldn’t lose the lower belly fat (aka the beginning of my bump). I stayed fit and active from June to August when I headed back to work at the school 6 months pregnant and feeling large. Sure I hit the gym a few days in September but eventually I was forced to cancel my gym membership so I could move and at that point I was 7 months pregnant and doing nothing but yoga occasionally because I was so uncomfortable 90% of the time. I gained a healthy amount of weight for my body size to make sure my baby was getting the nutrients she needed. On December 4th I welcomed my little girl who is the light of my whole life 💜. Now I’m here on the other side 6 weeks postpartum and once again struggling to love what I see in the mirror. Pregnancy changed your body in ways you could never imagine unless you’ve gone through it and while I’ve never been happier emotionally than I am now being a mom my self confidence and body image have suffered. I can’t help but look at the photo on the left and wish I looked like that again... but wishing doesn’t get you anywhere working hard does!! Since I had a C- Section my recovery has been longer than anticipated but I’m finally able to start light workouts again such as yoga and Pilates. Come February I hope to be getting back into a new gym, reviving my rigorous fitness routine that I enjoyed so much pre-baby, and keeping my nutrition on point so I can achieve my goals. I won’t quit until I’m a Fit Mom. LETS DO THIS!!!

[fitmamachelsea-blog]

HUMP DAY 🐪

There’s two things that are certain in my life about Wednesdays: we wear pink and we ALAWAYS train lower body. I just LOVE leg day, never do I feel stronger or more like a bad ass than on leg day. If I had to pick a favorite part of my body, I’d say my legs. They’ve carried me thousands upon thousands of places and I plan to have them carry me a hundred thousand more. I don’t consider it a leg day well done unless I leave the gym walking like a newborn giraffe. Today was overall a weird day for me personally and professionally so it was nice to get into my comfort zone: the gym. It’s time to get funky so buckle in cause here we goooooo.

30 minute warm up run

Leg Press

130 lbs, 12 reps, 3 sets

Smith Machine Calf Raise

170 lbs, 12 reps, 3 sets

Barbell Deadlift

95 lbs, 12 reps, 3 sets

Barbell Hip Thrust

80 lbs, 12 reps, 3 sets

Barbell Side Split Squat

18 lbs, 12 reps, 3 sets

Calf Press On Leg Press Machine

110 lbs, 12 reps, 3 sets

Super Set: 12 reps, 3 sets each

Clam

Fire Hydrant

Sumo Squat 15 lb Kettlebell

[fitmamachelsea-blog]

Abs, Shoulders, and Chest

Oh Tuesday. I spend my day dreaming of tacos and my afternoons running and lifting like a beast so I can enjoy those delicious little morsels. I’m a foodie through and through so most people think I workout just to be able to indulge every now and then. The truth is I working because I LOVE seeing how strong my body is and can become, I LOVE pushing myself, and I LOVE that uninterrupted time I can spend working by myself, on myself, for myself. I truly enjoy eating healthy as opposed to indulging and eating junky/processed/packaged food and would much rather eat healthy, not just because it fits with my goals but because I FEEL better when my body is nourished. If I could go back and tell myself one thing when I was first starting my journey it would be to keep going until you find what fits because when you do, you’ll be unstoppable. Today I conquered abs, shoulders, and chest (and made green chile/beef enchiladas for dinner which I devoured)... let’s get into this!

Warm Up 20 Minite Run

Superset 12 reps each, 3 sets:

Decline Oblique Crunch

Russian Twist

Otis-Up

Around The Worlds

5 lbs, 12 reps, 3 sets

Arnold Dumbbell Press

12 lbs, 12 reps, 3 sets

Smith Machine Bar Push-Ups Incline

2 min reps, 3 sets

Smith Machine Shoulde Press

40 lbs, 12 reps, 3 sets

Barbell Bench Press

12 lbs, 12 reps, 3 sets

Barbell Rear Delt Row

18 lbs, 12 reps, 3 sets

Cable Crossover

20 lbs, 12 reps, 3 sets

Dumbbell Shoulder Press

8 lbs, 12 reps, 3 sets

[fitmamachelsea-blog]

Bi’s, Tri’s, and dreaming of fries.

Monday is always a hard day for me. I usually end up staying up later than planned on Sunday and literally having to drag my butt out of bed in the morning (anyone else waking up thinking about the next time you can get into bed?? 🙋🏼‍♀️🙋🏼‍♀️I do!!), cutting it WAY to close when it comes to the time I need to leave at, and of course opting for a Machiato instead of an Americano just get get a little extra oomf. Yea Monday’s are hard but they also set the tone for your week. Long ago I set the goal to NEVER miss a Monday because I think it’s so important to start off your week on the right foot. I focused on Bi’s and Tri’s this Monday and the gym was exactly what I needed it to be. Thanks for following along, now here we go.

Warm-up: 20 minute run

Close Grip EZ Bar Curl

35 lbs, 12 reps, 3 sets

Tricep Bench Press

30 lbs, 12 reps, 3 sets

Concentration Curls

12 lbs, 12 reps, 3 sets

Dumbbell One Arm Tricep Extension

8 lbs, 12 reps, 2 sets

10 lbs, 12 reps, 1 set* (PR Weight)

Preacher Curl

20 lbs, 12 reps, 1 set

25 lbs, 12 reps, 2 sets* (PR Weight)

One Arm Supine Dumbbell Tricep Extension

8 lbs, 12 reps, 3 sets

Standing One Arm Dumbbell Curl Over Incline Bench

8 lbs, 12 reps, 3 sets

Dip Machine

60 lbs, 12 reps, 3 sets

[fitmamachelsea-blog]

Greatness has no peak.

[fitmamachelsea-blog]

Daily reminder: YOU GOT THIS!

[fitmamachelsea-blog]

Traps, Lats, and Back!

To celebrate my first week back at the gym the moment we’ve all been waiting for has come I FOCUSED ON BACK... and traps and lats of course. Had an amazing day at the gym and I was feeling myself for sure. Are you ready cause here we go:

Run 20 mins

Assisted Chin-Up

12 reps, 3 sets

One Arm Dumbell Row

15 lbs, 12 reps, 3 sets

Weighted Hypterextensions

25 lbs, 12 reps, 3 sets

Smith Machine Shrug

105 lbs, 12 reps, 3 sets

Close Grip Lat Pulldown*

70 lbs, 12 reps, 3 sets (PR weight)

Bent Over Two-Arm Long Bar Row

60 lbs, 12 reps, 3 sets

Smith Machine Behind The Back Shrug*

70 lbs, 12 reps, 3 sets (PR weight)

Rack Pulls

75 lbs, 12 reps, 3 sets

One Arm Lat Pulldown

30 lbs, 12 reps, 3 sets

[fitmamachelsea-blog]

Hump Day 🐪

On Wednesday’s folks we ALWAYS wear pink and we always train legs. Don’t forget, you can’t spell LEGENDARY without leg day. I really pushed myself today and I left the gym walking like a baby giraffe but feeling amazing! I absolutely love leg day in case you couldn’t tell. Ok let’s get into it...

25 min cycle

Leg Press*

130 lbs, 12 reps, 3 sets

Calf Raise

170 lbs, 12 reps, 3 sets

Deadlift

95 lbs, 12 reps, 3 sets

Barbell Hip Thrust*

80 lbs, 12 reps, 3 sets (PR Weight)

Barbell Side Split Squat

18 lbs, 12 reps, 3 sets

Calf Press On Leg Press Machine

110 lbs, 12 reps, 3 sets

Super Set: 12 reps, 3 sets EACH

Side Lying Clam

Fire Hydrant

Kettlebell Goblet Squat 15 lbs

[fitmamachelsea-blog]

Tuesday Bi’s and Tri’s

Tuesday I hit it hard with Biceps and Triceps and tried out some new lifts.

25 min run

Narrow Grip Barbell Curl

35 lbs, 12 reps, 3 sets

Tricep Bench Press

30 lbs, 12 reps, 3 sets

Concentration Curls*

12 lbs, 12 reps, 3 sets (PR Weight)

Supined Dumbell Tricep Extension*

8lbs, 12 reps, 3 sets (PR Weight)

Drag Curl*

20 lbs, 12 reps, 3 sets (PR Weight)

Dip machine

60 lbs, 12 reps, 3 sets

Reverse Cable Curl

50 lbs, 12 reps, 3 sets

Reverse Grip Tricep Pushdown*

100 lbs, 12 reps, 3 sets (PR Weight)

[fitmamachelsea-blog]

I’m Baaaaaaack... but it was Shoulders and Chest day.

I’m back in the gym after taking a little over a week off due to illness. I can’t tell you how happy I was to get into the gym on Monday. This is my workout from Monday and I focused on shoulders and chest.

15 minutes Nordic Track Warm Up

15 minutes Running

Smith Machine Bar Push-up

12 reps, 3 sets

Smith Machine Shoulder Press

40 lbs, 12 reps, 3 sets

Leverage Chest Press*

60 lbs, 12 reps, 3 sets (PR weight)

Standing Dumbell Press

12 lbs, 12 reps, 3 sets

Barbell Bench Press

30 lbs, 12 reps, 3 sets

Dumbell Deltoid Raise

8lbs, 12 reps, 3 sets

Around The World

5 lbs, 12 reps, 3 sets

Front Dumbell Raise

10 lbs, 12 reps, 3 sets

Butterfly

25 lbs, 12 reps, 3 sets

[fitmamachelsea-blog]

Keep your squats low and your standards high.

[fitmamachelsea-blog]

If you’re regretting, you are living in the past.

If you’re at peace, you are living in the present.

https://www.instagram.com/saxofficial/

[fitmamachelsea-blog]

HUMP DAY

On Wednesday’s we wear pink and we train legs!! Focused on quads, glutes, calves, and hamstrings. Workout below.

Elliptical

30 minutes

Leg Press *

110 lbs, 12 reps, 3 sets

120 lbs, 12 reps, 3 sets (PR Weight)

Smith Machine Calf Raise

170 lbs, 12 reps, 6 sets

Smith Machine Glute Kickback

40 lbs, 12 reps, 3 sets

Deadlift

95 lbs, 12 reps, 3 sets

Leg Extensions

70 lbs, 12 reps, 3 sets

[fitmamachelsea-blog]

Tuesday: Traps, Lats, Back

On Tuesday I targeted traps, lats, and back. Here’s my workout!

Bike

30 minutes

Assisted Chin-Up

12 reps, 3 sets

Bent Over Two Arm Long Bar Row

60 lbs, 12 reps, 3 sets

Smith Machibe Shrug

105 lbs, 12 reps, 3 sets

Elevated Cable Row

70 lbs, 12 reps, 3 sets

Upright Row

55 lbs, 12 reps, 3 sets

Bent Over Row

55 lbs, 12 reps, 3 sets.

[fitmamachelsea-blog]

Monday: Bi’s/Tri’s and Shoulders/Chest

Decided to do a combo day today to amp up my workout. I focused on upper body today and started my session off with cardio as always.

5 min warm up jog

30 min run

Alternate Hammer Curl

15 lbs, 12 reps, 3 sets

Tricep Bench Press

30 lbs, 12 reps, 3 sets

Arnold Dumbell Press

12 lbs, 12 sets, 3 reps

Barbell Bench Press, Medium Grip

30 lbs, 12 sets, 3 reps

Concentration Curls

10 lbs, 12 sets, 3 reps

Barbell Shoulder Press* (PR on weight)

40 lbs, 12 sets 1 rep

50 lbs, 8 sets, 2 reps

Machine Butterfly

25 lbs, 12 sets, 3 reps

Machine Preacher Curls

25 lbs, 12 sets, 3 reps

Dip Machine

60 lbs, 12 sets, 3 reps

[fitmamachelsea-blog]

Success doesn’t come from what you do occasionally. It comes from what you do consistently.

[fitmamachelsea-blog]

There Are A Lot Of Things In Life That You Can’t Control

But your mind and body can be shaped by your habits.

https://www.gymaholic.co