{workout Wednesday}

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Yes, it’s Thursday. I wanted this entry to post yesterday, but I didn’t get it published. Anyway, here are two workouts I did this week. First up, a great Back and Biceps Workout. I did a warm up of hand to hand kettlebell swings, for five minutes with intervals of 20/10 {20 seconds doing the movement with a 10 second rest}. I did five super sets with this workout, so I went a little lighter in weight and really concentrated on the movement. For each super set I did three sets with reps between eight and fifteen. Just because I went down in weight does not mean that this workout was easier, FAR from it! I finished my Back & Bicep workout with some shrugs.

My leg workout yesterday was pretty simple, pretty quick, and very much a burn inducer. I started this workout with 10 minutes on the stair step machine, doing intervals of about 30 seconds medium resistance and 30 seconds high resistance. I then did two super sets and ended with a straight set of squats on the smith machine {the squat rack was in use. I’m not a huge fan of the smith machine for squats, but when need be it will do}. Before moving on to squats, I also did one set of single leg lying leg presses. Oh, and on the sissy squats {body weight with these}, I held onto the bar of the smith machine so that I could get really low and keep good form. Hopefully one day I won’t need to hold onto anything while doing sissy squats. If you haven’t done these before, don’t let the name fool you! They are HARD!

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What at have you workout this week? Let me know if you give either of these workouts a go!

Peace Out,

Nicholle

{what do you weigh?}

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Do you know what you weigh? I can honestly say that I have NO idea what I weigh, I think I could give a pretty close guess but in the end it is just a number. A number that shouldn’t have the ability to determine your mood or how you feel about yourself. Have you seen that commercial that has women get on a scale in the center of Time Square? When they get on the scale it is positive WORDS instead of a number! That is how we need to feel about our bodies, positive! That doesn’t mean that you might not what to change something about your body, but instead of getting caught up in what the scale says get caught up in how you feel! And then work hard to achieve your goals, hard work always pays off!

I was never really one that weighed myself a lot, but I do remember a few times getting caught up in the scale and seeing a lower number made me happier. I ask myself now, why did that number determine that I was happier than before I stepped on the scale? I weighed the same before I saw the number as after. How can one number have so much power over a person? I gave it that power! And now I have taken that power away!! Today I weighed myself in terms of how I feel. I feel STRONG! I feel HAPPY! I feel HEALTHY! I feel GRATEFUL! I feel AMAZING!!!

How do you weigh in today?!

Peace Out~

Nicholle

{lift some weights}

Here are a couple of workouts I put together and did last week. I meant to share them earlier, but time gets the best of me! I’ve been really trying to work on my deltoid muscles, and the shoulder & back workout I did hit them pretty good! As always, legs, legs, legs. I’m slowly seeing some small gains in my quads and hamstrings. I’m being patient and getting stronger! I keep a journal or log of my workouts. I write the date, what I did {reps and sets}, what weight I lifted, and how long the workout took. {If you don’t keep a log or journal on your workouts, I highly recommend you try it}

Looking in the mirror I’m seeing progress in my legs, but not even close to the progress in my upper body. Then the other day I was flipping back through my journal and stumbled to a leg workout from November 2013. I was shocked! Why? Well, back in November I was doing leg presses with 90 pounds, last week I did leg presses with 180 pounds! Dead lifts I was lifting 65 pounds, now I’m up to 115 pounds. Squats I was lifting 55 pounds, last week I did squats with 110 pounds! Although it might not be a lot of weight to be lifting and I have goals to be able to lift heavier, I was in shock to realize I have doubled the amount of weight I could lift just four months ago. FOUR months, let’s just say I’m excited to see what I can do after four more months.

As promised, a couple of workouts to keep you busy at the gym!

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Let me know if you have any questions on the workouts, or if you give them a try let me know how it goes!
Peace Out,
Nicholle