#kaycfitfam

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For some reason I saw that I never posted by Week 5 progress photo.

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Looking through some old photos just jolted some energy to do a HIIT workout. It's 12:30am but if you want it bad enough, you'll find a way to push through. I may be comfortable in my own body but that doesn't mean there isn't room for improvement. When people say it's okay to be on the heavier side it doesn't give that reasonable excuse that you need to stay that way. First things first, do it for yourself. If it's not for your well being than your doing it for the wrong reasons. Pushing for improvements not acceptances.

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Mid week update

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Week 4

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Week 3

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The habit of going to the gym is more important then the workout

Terry Crews

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Plan for Success

Planning out your day could be the best thing you ever do.

Be Specific

Be Realistic

Be Honest

Plan your day! However, be honest with yourself on what you can accomplish. We all feel like we can do it all but that's where you're wrong. 24 hours is still 24 hours no matter how you spend your time. Cut it, slice it… it's all in all the same pie. Be realistic on what you can accomplish. Be mindful on your time, manage it accordingly. Be specific with your task. 

I planned my day last night and have already accomplished half of what I told myself I was going to do. I got my HIIT workout done, got the emails and calls that I needed to do out and I'm energized and productive at work.

Keep pushing yourself outside the limits you've secretly created in your mind. Break those barriers and strive to stay driven!

Happy Hump Day!

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If you Cheat, You're only Cheating yourself

You've taken the steps to be better. Don't cheat yourself by giving up. If you fall off track, move on & get back on it! Its the steps to progress that you take that speaks louder than your promises you make and break.

Keep at it! Find that Drive that keeps you going!

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Cut Week 1

First week of my cut! And time is definitely going by fast. My mind set is much better off. I'm portioning my food and not restricting myself on certain things.

That old mentality of what losing weight is out of my mind and I've learned that losing weight is as easy as Calories in vs. Calories out.

My workout routine has been on point! I'm completely sore and feeling every inch of that good ol' pain. No Pain, No Gain! & I want them GAINZ! I am having problems trying to stay with my Calorie intake. When we begin to think diet or cut we go on auto pilot which has us eating less. I don't want to go down that route of lowering my calories so low that eventually I'll binge here and there just to get my fill of satisfaction. Working hard next week to hit my numbers!

As simple as this first week has come and gone, I'm still a long ways to go. Feeling great and can't wait to see the number on the scale drop and see my body transform!

Stay focus!

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This is a late post but here is Day one of my cut! Here we go!!!

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Saturday Lacking Day

Saturday's I've dedicated to groups that I lacked throughout the week and or that I feel I've recovered from and willing to work at.

I tend to run out of time on my Leg days so Saturday's I have a bit of leg exercises along with some arm workouts. And of course Cardio.

Keep pushing!

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Last day of my refeed. Feeling really full this entire week. Didn’t quite reach my goal of hitting 320g of carbs but, I'm focusing on how my body is reacting to the changes I'm implementing. I'm finishing off at 290g of carbs at a weight of 155lbs. Excited for this cut to start! Can’t wait to see my body transform.

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Friday HIIT

Friday is more a full body and HIIT work out day.

Started off with 15 mins on the stair master. Keeping the pace comfortable with intervals every 2 mins or so. From level 6/8 to 14/16.

4 sets of 15 reps

Stiff Leg Deads to Shoulder Press, SS with Leg raises

Jumping Lunges

Rest time: 1 - 2 mins

4 sets of 10

Step ups

Box jumps

Push Ups

Rest time: 1- 1.30 mins

Ended with a nice cool down on the treadmill, walking a steady pace at a speed of 2.

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Thursday Upper

Thursday is Chest and Shoulder Focus. I haven't worked chest for over 2 months and I don't plan on doing a lot of chest workouts throughout this plan. I will probably put 2 incline chest workouts just for maintainance.

Shoulder Press - 4 sets of 10

Cable Lateral Raises - 4 sets of 12

Incline DB Chest Press - 4 sets of 10

Tricep kickbacks - 4 sets of 12

Tricep extensions - 4 sets of 12

Cable Chest Flys - 4 sets of 10

Again with at least 2 warm up sets before each excerise

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Wednesday Lower

Cardio - Swimming (~1 hour to an 1.5 hours)

Today’s split is Quad focus for legs today and as always my Lowers will start with Squats and Deadlifts.

Workout:

Squats ATG - 5 sets of 6-8

Dead Lifts - 5 sets of 6-8 

Sumo Squats with DB - 3 sets of 10

Walking Lunges with plate over head - 3 sets of 10 steps per leg

Leg Extensions - 3 sets of 12

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Monday Lower

Dead Lifts - Traditional & Sumo [5 sets of 5-8]

Squats - ATGs [5 sets of 6-8]

Stiff Leg Deads using DB with Toes up on Plate - [ 3 x 25 - light weights]

**Warming up @ least 2 sets no to little weights for 8-10 reps on each exercise**

Monday's I also swim with the master's class - I didn't have much time to complete my leg workout so I'll probably finish off Hammies on my miscellaneous day (Saturday).