suzybelle-blog

[suzybelle-blog]

Spencer kicked my ass tonight @beatbike! I'm rich bitch! I mean, at least that's how I feel when I place #1!

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#juicing is getting addicting. Delicious beet, ginger, apple, pineapple, cucumber and kale concoction post hot yoga!

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First look at my @beatbike photo shoot! Massive thanks to @jaketron87 for capturing my feminine side!

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I'm on the schedule! 4 opportunities this week to get sweaty and one step closer to a fitter and healthier you! First class is free! Shoe rental is free.

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12 spots left in my FREE #communityride at @beatbike tonight! Come #ridethesound and sweat it out!

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Chest, Back and Abs

Repeat each round for 3 sets for a killer workout.

Round 1 Classic push-ups x12-20 reps Back fly x10-12reps In and out crunches x24 reps

Round 2 Close grip bench press x10-12 reps Lawn mowers x12 reps each side Scissor kicks x24 reps

Round 3 Dumbbell bench press x10-12 reps Bent over row x10-12 reps Plank with spider crawl x24 reps

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Finished my first mock ride with an audience! So excited to start teaching @beatbike soon!

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Full Body Circuit

This week I'll be trying something new. I'm in a program to become a spin instructor (recently became a Schwinn certified) and will be doing a lot of cycling. I don't want to over-train my body so I'm starting 25-30 minute full body workouts. This is what I did today: Overhead squats (25lb plate) x 12 reps Reverse crunches x 15 reps Deep prayer squats (body weight only) x 12 Dumbbell back flys x 12 Upright row x 12 Dumbbell chest press x 12 Repeat 3x There's no need to rest between sets since you're utilizing different muscle groups, but I definitely needed a breather after each circuit. This will kick your butt! Simple, quick and effective.

[suzybelle-blog]

CHEST & TRICEPS

There are two ways you can do this routine, the first is by first doing all of the chest exercises back to back and then doing the tricep exercises, or you can circuit train (turning this into a metabolic workout) by doing chest-triceps-abs and circling back around with minimal rest inbetween. You can add plank with spider-crawl for abs/obliques to really tear your shit up.

Incline Dumbbell Chest Press 12 reps, 3 sets, 90 sec. rest 

Pectoral (Chest) Fly 12 reps, 3 sets, 90 sec. rest

Dumbbell Chest Press 10-12 reps,  3 sets, 90 sec. rest

Skullcrushers 8 reps, 4 sets, 90 sec. rest

Dumbbell Overhead Extension 12 reps, 3 sets, 90 sec. rest

Tricep Kickbacks 12 reps, 3 sets, 60 sec. rest

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The left was taken 8/15/13 and the right taken today. It's amazing what is possible when you change your lifestyle. I stopped exercising and I started training, I stopped dieting and I started eating for my goals, I stopped crying about not getting results and I trusted the process. I'm not done yet, but it's a lifestyle.

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Teaching my nephews how to deadlift. Too exhausted from two-a-days to have a proper leg day, but at least I get to pass on a bit of technique.

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Simplicity is key. Sweet potato, grilled zucchini and chicken.

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#ridethesound and torch those calories. Seriously killed it this morning. Glad I didn't puke. #1 in class and personal best! @beatbike

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Creamy kale salad! With apples, raisins and a creamy goat cheese dressing. Dressing: 1 oz. soft goat cheese 1/2 cup fat free plain Greek yogurt 2 tbsp. Balsamic vinegar 2 tbsp. Lemon juice 1 oz. walnuts (optional)

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Decided to get a little Mexican with my post work-out meal. Added some cactus and salsa for some of that sabór!

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Chicken, brown rice and black bean salads prepped for lunch this week!

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I feel like I just realized I'm stuck in The Matrix. #mindblown, #yogiwisdom, #quotesattributedtojesus, #isthisreallife