This has been a great week, from my diet to my workouts just really solid. I would think by now, after 12 years of gymnastics, 6 years of swimming and 10 years of weight lifting that I would not get sore from working out anymore… that is not the case. I was sore from every single workout this week! It is so important to progress your workout in weight or intensity to continue to see progress in the gym and in your body. Also working out with people that push you and motivate you makes a huge difference too! Nicole, Angie and I all lift around the same amount of weight so we can really push each other to the next level and the three of us combined come up with some triple sets that leave us crawling out of the gym each day. I look forward to my workouts with them every day so if you are someone that dreads going to the gym or lacks motivation try finding a workout partner (or a personal trainer) to keep you motivated and accountable at the gym. Monday was our legs day, see Nicole’s blog for that workout. Tuesday was a killer shoulder and core hypertrophy workout with Matt consisting of:
6 x 8 Hang Cleans with 30 seconds rest between sets
6 x 10 double landmine explosive shoulder press, also with 30 seconds rest between sets
4×10 Cable Lateral raise from behind the body
4×10 Cable Lateral raise from in front of the body
4×10 V-sit front raises
3×12 DB plank ups on small plyo box
3×24 Water Ball Russian twists
My shoulders rarely get sore… but this one did it! Wednesday was a back and tri workout and as I am sitting here typing this I am still feeling it a little in my lats. Thursday was another insane Leg workout with Matt Pirtle; see next weeks posting for that workout. Friday was chest and bi’s and yesterday was another shoulder workout. This week we had 4 days of 30 minutes of cardio. I have been making it a priority to space the cardio and workout out in my day to give my metabolism an extra boost rather than doing them back to back.
Because our workouts are so intense it is so important to have the right post workout recovery shake. My boyfriend, Brian is one of the smartest people I know when it comes to supplements so between the two of us we have come up with the optimal post workout shake for me- 1 scoop whey isolate, 1/2 scoop of dextrose (a simple sugar to replenish glycogen stores allowing the whey isolate to repair the muscle tissue you have broken down in the workout), creatine and glutamine. I drink this IMMEDIATELY after the workout and then eat a meal 60 to 90 mins after the shake. I also got at least 8 hours of sleep each night this week, which is also very important in muscle recovery and fat loss.
My diet this week has been perfect! Here is a typical day for me this week:
Meal #1- 2 whole eggs, 1/2 cup old fashioned rolled oats made using unsweetened vanilla almond milk and a little cinnamon
Meal#2- pre-workout 2 slices Ezekiel 4:9 bread with 2 tbsp organic strawberry preserves
Meal #3- post workout protein shake
Meal #4- 1/2 cup egg white omelet with salsa and avocado, 1/2 cup oats
Meal #5- 4oz Orange Roughy, 1 cup oven roasted baby red potatoes, 2 cups spring mix salad with 2 tbsp Good seasonings Italian dressing made with red wine vinegar and grape seed oil
Meal #6- Chobani Greek yogurt with 1/2 cup Ezekiel 4:9 cereal mixed in
My new years resolution this year is to start eating fish and turkey so Brian has been preparing some fantastic meals for me 🙂 I am one lucky girl to have a man that can cook! The last show preps I have done, I ate nothing but grilled chicken and lean ground beef because they taste good and I know how to cook them. These are both a lot harder for your body to digest and they are filled with hormones/anti-biotics that are not good for you so I am excited to see the difference in my body eating fish and turkey being that they are much leaner and cleaner choices of protein. I didn’t grow up eating a lot of turkey or fish so I think that is why I am not a huge fan of it… the texture and the smell of fish is what is the hardest for me to get over but Brian has prepared some great dishes that I actually enjoyed eating. On the flip side of that… I have had to watch him eat an entire Pepperoni Pizza, a couple boxes of sour patch kids and then on top of that he asked if I would bake him some chocolate chip cookies… let me just say, baking is not nearly as fun when you can’t eat any of it!!! It may sound weird but I enjoy the challenge he gives me in a way because I know my goal is much more important to me that a cookie or a slice of pizza, I know how much better I feel when I eat a clean diet and I have a sense of accomplishment each time I resist temptation knowing that I made good choices that will get me one step closer to first place… so at the end of week 2, I have lost 1lb of fat (I am retaining some water so we will see more accurately next week if I lost more than 1lb this week) puting me to 4lbs total fat loss!