jr1517-blog

[jr1517-blog]

Day 22

0830 wake up 0900 CLA's and BCAA's 0915 1hr fasted spin 1020 Quinoa and shrimp 1035 Barbell curl Warm up 2x8/25 1x10/30 2x10/35 1x8/40 Straight bar triceps Warm up 2x8/25 2x10/35 2x10/42.5 DB hammer curls 3x22/20 Underhand triceps on bar 1x10/30 2x10/35

It’s amazing how much I can accomplish before work some days.  I’m on day 22 and my shirt says it all!  I haven’t had a day off in 22 days!  I’m working hard every day to be the best, strongest and balanced version of myself.  I bought this tank from a friend who founded wild/STRONG.  Check them out on Facebook and Instagram. (https://www.facebook.com/wildstronglifestyle/) I love everything #wild/STRONG stands for.  

“We are a brand that believes competition is where we learn about ourselves, become better people and learn what deficiences we have, both mentally and physically - then we attack those deficiences with abandon. We train, we compete and we become better. We don't make excuses. If you feel the same way, we want you in our tribe. If you don't, the headline is pretty clear, get the f*ck out of our way, we don't want you. We don't want you repping our brand, clothes or gear. Wearing the wild/STRONG logo on your chest or back means something - it means you don't give a shit what other people think about you or what rules they live their life by - because you are far too busy becoming better than they are...and you are willing to prove it.”

We all have a wild side, whether we choose to show the world that side is up to you.  I feel like we all have to show our strong side, whether we are actually being strong or not. For me it ends up being more mental than physical.  Some days I fail, but most days I succeed.

I compete against myself everyday.  I have bad, depressed, down and just plain shitty days.  I have to continue to push and motivate myself.  Because at the end of the day, no matter who held my hand or encouraged me - it’s me looking myself in the mirror.  It’s my responsibility to myself to be the best version of me on every level.

[jr1517-blog]

Day 21

Some days start off well and I end up being too tired to get anything else done. I drove 6hrs in the am and went to work for a 9hr shift.  The only thing I did today was a 3 mile run.  But I did eat well!

[jr1517-blog]

Day 20

0930 wake up 1000 vegan protein with berries All vitamins 1230 Walk through snow with dogs 1310 Chicken and curry style zucchini and spinach 1545 Got blackened tilapia out with asparagus and artichokes. But it was so hot I choked on it. Lol. So had to eat a rice cake with almond butter to clear my throat 😂 (I'll only eat it with my carbs from now on)

Seated leg curl Warm up 2x8/60 4x8/90 Leg extensions Warmup 2x8/35 5x8/65 Leg press 3x8/380 1x8/390 1x8/400

[jr1517-blog]

Day 19

0900 wake up Watched inauguration 1030 Fasted cardio BCAA's Multi vitamin CLA Spirulina Turmeric Cherry Adrenal Digestive 1120 Bison Berries (blended with ice and a teaspoon of vegan protein power) 1400 Chicken Artichoke and peas 1700 Chicken and quinoa CLA Multi vitamin Cherry Spirulina Underhand lateral pull downs Warmup 2x8/70 4x8/85 Close grip seated rows 4x8/85 (very challenging) Straight arm rope pull down 4x10/35 Overhand barbell row 1x10/55 1x10/75 1x10/85 1x10/90 Lower back extensions 1x15/65 1x20/80 1x20/95 1x15/95 Standing calf raises 4x20/190 30 mins bike 2030 Vegan protein with berries and ice

[jr1517-blog]

Day 18

Today has proved to be very frustrating!  I may still be losing weight on the scale, slowly but surely - But I just don't look as strong today as I was hoping.  I’m battling with the schedule a competitor needs to be on.  Yes, I’m working hard and eating correctly, but I’m not able to get what is supposed to be done at the correct times.  And there is my failure.  Most people would look at my days and say, he nice job... But even though I’ve seen progress, feel physically good I know I’m still failing in the eyes of my coach.  In tears on the way to the gym trying to figure this out, I spend the first 15 mins in the sauna with my notepad writing down my schedule for the following week.  Begging for guidance to see if it will work and what I’m doing will be enough in the long run... And little things like fasted cardio followed by weights and doing post cardio later in my day (example on break at work).  I want to succeed and I can follow directions, but am I doing enough to make it fit into my schedule to pay off in the end?

Today is also food prep shopping day.  And when I’m upset or emotional, what do I want... What every girl wants, to eat and not see the results of putting shit food in your body.  And of course I crave foods like pizza and cookie dough, knowing they will hurt my stomach, because shifting the pain from your heart and chest to your stomach makes it different...

The best part of my day was eating my post workout meal with my Baby Brutus.  He LOVES blueberries!

0730 wake up 0800 BCAA's 40 mins fasted cardio on elliptical 0845 Protein shake with berries 1015 4oz Chicken 1330 Wild rice / shrimp Incline DB press Warm up 2x8/15 1x812/20 1x8/25 1x12/25 1x12/30 smith machine 4x8/50 Incline DB fly 4x10/15 Peck deck fly 1x12/40 5x12/55 1x6/60 1x6/55 Assisted pull ups 4x8/-70 Abs 25 crunches on ball 1 min planks rest :10 countdown (4:20mins) 25 crunches on ball 10 reverse crunch leg lifts 25 laying crunches 10 reverse crunch leg lifts 25 laying crunches 20 rotating leg drops 1615 Shrimp Berries 1930 Chicken Green beans and broccoli BCAA's Multi vitamin CLA Spirulina

[jr1517-blog]

Day 17

I had a very busy day today and did wake up as early as I needed to to get out the door in time. My fasted cardio was cut in half.  But I stayed on track with my food.  Later afternoon I was lucky enough to work up a sweat, by taking my dogs on a hike through the snow.

I love the look on their faces when I can take them off leash and they are free to run through the snow.

My little black fur ball had her back knees replaced a few years ago. She fills my heart with happiness when she’s out there having a good time because we were able to provide the surgery for her.  

We covered quite a few miles and even my legs were feeling the walk through the snow and up hill.

Today was leg day at the gym.  My favorite!  My vegan protein came in the mail.  I was very hesitant to start using it.  I’m very careful of what I put in my body since I had a food allergen test down and identified the food that cause me inflammation and pain.  Turns out, it’s not too bad and the only thing in it I shouldn’t have is the vanilla (tested positive for my favorite flavor!)  I’ll try this out for a few weeks and see what it does.

I had the opportunity to help out a cousin.  She's suffering and needs a bone marrow transplant.  Everyone in our family and friends have been encouraging others to get online https://bethematch.org and fill out the questionnaire.  They send you some swabs and you send them back - if you can’t be the match for your family - you might be the match for a stranger and save their life!

Reluctantly, I decided to follow everything on the program I was given.  As you know I wanted to do this all natural.  But after talking to my coach and him suggesting I wasn't putting in 100%, I decided to get CLA’s (Conjugated linoleic acids (CLA) are a family of at least 28[1] isomers of linoleic acid found mostly in the meat and dairy products derived from ruminants. CLAs can be either cis- or trans-fats and the double bonds of CLAs are conjugated and separated by a single bond between them.CLA is marketed as a dietary supplement on the basis of its supposed health benefits.[2])(https://en.wikipedia.org/wiki/Conjugated_linoleic_acid)

I’m very hesitant about this because I’m allergic to cows.  I started them today, so see if I can up my results and do everything according to plan and be able to compete in May.

0715 wake up 20 mins fasted cardio BCAA's 0845 Shrimp Berries 1130 Shrimp Cucumber 1500 Chicken and quinoa 1600 BCAA's Leg extension Warmup 2x8/35 1x8/65 2x8/80 1x8/95 Seated leg curl 1x8/80 3x8/90 Lunges 3x20 each leg Smith machine squats 1x10/70 3x10/90 Leg press 3x8/380 1x8/390 1x8/400 Bike 20 mins 1750 Vegan protein shake with berries CLA's Multivitamin Turmeric Cherry Spirulina Digestive

[jr1517-blog]

Day 16

I slept like a baby last night - In a dark room with black out shades.  I was able to wakeup and have my dogs crawl in bed with me and snuggle until we felt like we should get up.

  I started off with my fasted cardio.  As I put vasoburn and a belly wrap on my stomach, I pray this will be enough and work to get rid of all the scar tissue.  since high school, I would go in every few years and have the doctors remove massive amounts of scar tissue.  It’s horrible because I feel like I need to start over again, the recovery time is long and well my belly button goes under the knife once more.

I love the results I’m seeing today, the muscle definition and tone in my upper body is looking good.  Too bad I really only see it while working out.  The goal is to see it all the time!

I had to start food prepping today.  One easy thing for me is to throw chicken in a crockpot so I can shred it.  Today I used cilantro, salt, pepper and a hint of cayenne pepper for spice.  lemon juice and water to cover the chicken and it will be ready in just a few hours.

My post weight training treadmill work was one of my best this month.  I was running intervals between 7 and a 7:30 minute mile.  At one point in my life I was running a 7 minute mile, with a weighted vest, I’m no where near that right now, but I’m working hard and excited that my insides don't feel as if they are gong to fall out on this run.   I’ve gone through that on and off for years.  Doctors don't know why it happens, but I’ll be in so much pain and curl up for an hour or 2 after running.  I never know when it’s going to hit, so when I had a day go as well as it did today - I’m one really happy lady!

0930 wake up Fasted cardio 40mins elliptical BCAA's 1040 Chicken and berries 1500 Started BCAA's 1530 15 cashews 1545 DB military press Warm ups 2x8/35 1x8/50 3x8/65 Seated DB side lats 4x8/10 ez bar front raise 4x8/16 Reverse peck deck 1x10/40 1x10/45 4x10/50 Arnold press 3x10/12lb DB's Upright row 4x10/70 30 mins treadmill 1715 15 cashews 1730 Chicken quinoa and asparagus 2000 Chicken Berries

[jr1517-blog]

Day 15

I woke up feeling amazing today - my stomach was flat and I could finally see some of the tone it used to have.  My top 2 pack of the 6 is always easy to get back, it’s the bottom that stresses me out.  I’m very very self conscious about my belly button, after 5 surgeries through it, it has never quite looked the same. I call it my spare tire and no matter how hard I work, I can always see it staring back at me making me look fat...

  I sweated my ass off in spin.  I always hear people making fun of spin class.  But damn if you do it right and put in all you have, it’s one hell of a work out and pushes me beyond what I would push myself sitting on a bike for 40 mins in the middle of the gym.  It’s cold here so I can’t get outside.  I’ve been loving my time on the bike.  It’s become my meditation.  I’m in the moment with someone in the background telling me what to do.  And I’m fine with that.  All I’m concentrating on is how far and how hard I’m pushing myself.  Because in here, it’s just me against me!  I envision myself out in the world, pushing one pedal after an other.  My mind drifts into the stressful parts of my life, but I can catch it fast.  I hear the music and it pulls me back where I need to be.  My legs need to get stronger, work harder and be able to get me through my Peru trip at the end of May.

[jr1517-blog]

Day 14

After spin and trying to get my protein down, I decided I may have to look into a protein shake.  I went to work and asked around to a few vegan friends what they use.  I’m allergic to anything from a cow and dairy is the worst for me.  I find that vegan protein eliminates all the items my stomach just can’t handle.  After hours of research I finally found one and will start is as soon as amazon ships it!

0730 wake up Took vitamins 0800 started drinking BCAA's 0820 1hr spin class - 337 calories 0930 Trying to force chicken and berries down

Seated leg curl Warm up 2x8/30 2x10/40 2x10/50 Leg extension Warm up 2x8/30 3x8/40 1x8/45 1x8/50 Leg press 1x8/270 1x8/320 1x8/330 1x8/350 1x8/370 Smith machine squats 2x1/50 1x10/60 1x10/70 DB lunges - each leg 3x20/ Standing calf raises 1x12/170 3x12/190 1111 Finishing the 1/2 cup of berries 1500 Chicken and zucchini with a lemon basil sauce and quinoa 1900 Treadmill cardio. 30 mins BCAA 2045 Finished Chicken and zucchini with a lemon basil sauce and quinoa

[jr1517-blog]

Day 13

Saturday morning.... You know what that means?! I have to take photos to send to my trainer, I get to see how my hard work through the week is paying off.  

Well.... I saw some great changes, but still have a looooong way to go.  I decided even though I didn't want to take any supplements, I should.  I’m trying to lose a lot of weight and build muscle in a short amount of time.  So I’m starting with BCAA’s.  I dropped a scoopful into my blender bottle and headed off to the gym.  

The have this thing called ��Alpha” training.  It’s crossfit... And I like the name, but it does bother me a little, bc I feel like they are saying, if you train this way it makes you “Alpha”.  When Alpha is ones own meaning.  Im Alpha in my training even though I’m not doing what they would consider to be Alpha.  They did stamp it at all the squat racks recently and I love it!

I decided to treat myself and my body to a massage.   60 minutes of almost pure bliss.  With all the back issues I have when they work back there it’s painful, but I know I need it.  My favorite part, that scalp massage!

Underhand lateral pull down 3 warm up sets 3x8/40 1x8/70 1x8/75 2x8/85 Seated row 2x8/65 2x8/70 Straight arm rope pull downs 4x10/35 Barbell rows 2x10/65 1x10/75 1x10/85 Lower back extensions 1x20/50 1x20/70 2x20/80 Standing calf raises 3x20/150 1x20/170 Seated calf raises 1x20/45 Legs are soooo sore Assisted pull-ups 4x8/-70

[jr1517-blog]

Day 12

It’s a beautiful sunny day in CO.  I was able to spend most of the day in the mountains snowboarding Copper mountain.  I’m lucky to have such amazing friends that push me outside of my comfort zones.  We shredded the entire mountain, enjoyed some deep snow and worked our butts off. There’s something to be said about the feeling that runs through your body while carving down a mountain.  It’s peaceful, relaxing and my meditation.   After 4 plus hours on the mountain I made it back just in time for hot vinyasa.  After an hour in my board gear stretching every part of my body, I called it a day and went home.  Ate some food and took an epsom salt with a charcoal scrub detox.

[jr1517-blog]

Day 11

Today was not my day - it started off great.  I went through my normal morning routine.  I packed my backpack to run at work.  And I let someone get the best of me.  One thing I’m learning about myself over this year and last that I can’t let others affect my emotions or get the best of me.  And that’s exactly what I let happen today.  I stuck to my diet for the most part.  I cheated with a pack of organic dried mango - hard to say that’s a cheat, but it was.  I’m disappointed in myself for letting this happen.  I went to the gym and worked 3 machines.  

I came home cleaned, bc that’s what I needed.  It was a full moon which explains my extra empath sensitivities.  

Today is the day I thank my friends.  They’re very supportive and tell me they will be mad if I don’t send them a gym selfie proving I went and not letting my emotions and others destroy me.

0520 wake up 0725 Tilapia and asparagus 0940 15 cashews 1100 Chicken 1225 Berries 1530 Quinoa Shrimp 1900 Chestpress 4x8/40 Read delt 4x8/40 Row 4x8/55

[jr1517-blog]

Day 10

Today was a humbling day.  I’ve been trying to find a schedule to stick to and make things work with actual work, life etc....  I met with my trainer and didn’t lose anywhere near what I was hoping for.  

  So back at it and working harder is in order!

0430 wake up 0700 mojito chicken with peas and asparagus 15 cashews 1215 Ran 2 miles 1250 Shrimp Berries 1545 Quinoa and buffalo 1710 Incline DB fly Warm up 2x8/15 1x8/20 2x8/25 1x8/30 Smith machine chest press 3x8/50 1x8/40 Peck deck fly 1x12/40 6x12/45 1800 Hot vinyasa 1930 Shrimp Berries

[jr1517-blog]

Day 9

When you join a new gym, they make you go through all the motions of being “new”.  Like you’ve never worked out before.  I met with a personal trainer as part of my welcome to the gym package.  I told him he could follow me around on leg day and offer any advice he may have to improve my performance.  I’ll admit I was a little annoyed.  I know how to work out.  But it wasn't that bad.  He pushed me to higher weights I didn’t think I could push.  

I prepped more of my food today into ziplocks.  All the bags go into my drawer in the fridge and makes for easy grab for what meals I need to get in through  my day.  This is much easier than what I have been doing.  And the little things, like mixing 3 berries instead of choking down a 1 1/2 cups of blueberries makes eating that much better.

0730

Wake up 0800 4oz buffalo Wild rice 0820 Seated leg curl Warm up 2x8/25 1x10/45 3x10/55 Laying leg curls 1x8/35 1x8/50 2x8/65 Outer thighs 1x12/105 1x12/135 1x12/160 1x12/180 Leg press 1x10/270 3x10/320 Gluten kick back 4x8/70 each leg 0925 Spin class 1115 4oz buffalo Mixed berries 1540 Mojito flavored chicken with peas and asparagus 1840 Intense incline walk Bike 30 mins 1920 15 cashews

[jr1517-blog]

Day 8

I woke up bummed about my friend cancelling on our trip snowboarding today. But now I get to get my workout plan in!

I woke with cramps so as far as intense cardio, ya - it just wasn't going to happen today.

I felt more prepared today.  I prepped differently, used my backpack that I bought at the Arnold’s last year.  It has a fancy cooler on the bottom for my food.  I worked my arms today.  While I was doing triceps, my arms looked amazing in the mirror - so I had someone take a photo for my trainer.  When I looked at the photo I was highly disappointed!  I have  a long road ahead and a lot of work to do!

  One of my favorite things to see is my pile of sweaty clothes on the floor before I hop in the shower.  Weird, yes - but it makes me feel accomplished and as I’m stripping the damp clothes off and they hit the floor, I smile.

  I jumped on the charcoal detox craze.  I’ve been seeing it, so I decided to add the scrub to my nightly routine.

  I’m also really loving hot vinyasa.  I didn’t think I would enjoy yoga as much as I am.  I’ve always sorta hated it.  But it’s helping my back and my flexibility.

Detox tea in the am along with vitamins Fasted cardio 40mins on the bike 1125 15 cashews Shrimp Blueberries 1330 meal 2 Chicken, zucchini and Spinach in a lemon basil sauce   1700 Chicken lemon basil with wild rice 1800 Barbell curl Warm up 2x8/25 1x10/30 3x8/35 Straight bar triceps Warm up 2x8/15 1x8/25 1x8/30 2x8/35 DB hammer curls 1x22/17.5 2x22/20 Underhand triceps on bar 1x10/25 2x10/30 Preacher curl 1x10/30 1x10/35 1x10/40 Overhead triceps rope 1x12/25 2x12/30 1915 Hot vinyasa 2040 4oz ground buffalo Blueberries

[jr1517-blog]

Day 7

It’s Sunday morning and I have to figure out a way to better manage my time, workouts and food.  I head to the gym for my fasted cardio.   I ran for 10mins than did the stair elliptical for 20.  I have to start warming up my legs for Peru! By 1020 I ate 1 1/2 cups blueberries, 15 cashews and tilapia. (in the locker room)

At 1040 I was back at weights Seated leg curl warm up 2x8/20.  Seated leg curl  1x8/40 3x8/50.  Leg extension Warm up 2x8/30.  Leg extension 1x8/50 2x8/55 2x8/60.  Leg press  1x12/180 1x12/200 1x12/220 1x12/240 1x12/260.  Smith machine squats 4x8/85.  Standing calf raises 4x12/130. 1215 Chicken curry with quinoa, peas and zucchini 1415 15 cashews 1630 Lemon basil chicken with spinach

I feel like I had a good workout and day today - I had to work through the evening so spent time catching up on life during my breaks.

[jr1517-blog]

Day 6

I got in over 8hrs of sleep - I needed it and let my mind and body have it.  I continued on with my normal morning routine and headed to the gym.  Today for cardio I did 45 mins of Kick Box.  Kick box is one of my favorite exercises!  The instructor for this class was strong and very motivating.  I followed her down to the “alpha” training after.  Thats what this gym call crossfit.    I fell involve with crossfit a few years ago. I did it 5-6 days a week for a long time.  The parts of crossfit I’m good at is anything with body weight.  My back has always hurt so to do heavy heavy weight, just kills it.  I stayed for 1/2 the class, completing 3 rounds, 1 min each of the assault bike, air squats, banded lat pull downs.  3 rounds of 1 min each walking lunges (was supposed to be overhead lunges, but I just can't with my back - I can’t even raise my arms over my head and lunge!) with 1 min of 25lb db rows.  The next exercise was handstands.  At that time I told the instructor, thanks for having me, I’m going to take off because my back won’t allow me to do those at this time.  Which the rest of my day really made me think about, “What makes you strong” “Is one person better than the next just because they can do over head lunges, but the other is better at leg press?”  So why am I letting it bother me so much?  Why do I feel like such a failure and end up throwing the towel in, just because I can’t do a lot or sometimes anything overhead?  I’m strong in my own ways, my legs are stronger than most and I have pretty good cardio strength, so again, why do I let this bother me so much?!  I can start to answer those questions with, I’m competitive, I don't try anything I know I’m not going to succeed at, I like to be good at everything...  Are those good or bad qualities?  They're both.  Now that I’m older I’m really trying to focus on the fact, it’s ok not to be the best at everything or care how I will be judged based on my overhead squat.  I can do so many other things.  Like climb 14′ers, bike, snowboard, etc....

After eating healthy all day and catching up with my best friend.  I was back at the gym.  I did weights:

Underhand grip lateral pull down 3 warm up sets 1x8/25 2x8/30 2x10/45 2x10/50 Cable rows 1x10/40 3x10/55 Straight arm rope pull downs 1x8/25 3x8/30 Barbell rows 1x10/65 3x10/75 Lower back extensions 1x20/50 1x20/60 1x20/70 1x20/80 Standing calf raises 1x20/90 1x20/110 1x20/130 1x20/150 Seated calf raises 1x20/45 3x20/90