{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

{ladies, let’s grow some muscle}

I read a good article the other day {I will share it if I can find it} and it really hit the nail on the head on how women need to change their way of thinking when it comes to building muscle. So many women have this misconception in their mind that if they build muscle they are going to get huge, manly muscles, so they use the word “toned”. “I don’t want big muscles, I just want to be toned.” What does toned even mean? Are you saying you want arms that don’t jiggle,  a nice shapely shoulder? Or maybe you want a butt that isn’t flat or doesn’t jiggle? Do you want lean {tight} legs, and maybe be able to see some abdominal definition? Guess what, to have that “toned” body you are after you have to grow some muscle! It’s your body fat percentage that is going to determine how much of your muscle is going to show. That is, if you have muscle. Go check out the get in shape girl. She wrote a blog post all about this topic. Here is a small excerpt from that post written by Kyra Williams:

First of all, we all have muscles.  Some folks have bigger muscles than others just by their genetic make up.  Some have worked hard to develop some muscles more than others.  If your goal is to have lean muscle tone, then you desire the appearance of muscle with little body fat.  If this is what you want, you must develop your muscles.

 If you have a low body fat with underdeveloped muscle tissue, you are not going to see muscle tone or definition.  Think, skinny arms, flat stomach, skinny legs, little butt, etc.  If you have low body fat with developed muscles you will see a nice round booty, a side sweep of the quad, shoulder caps, abs, etc.  But you have to develop that muscle!

She also explains a scenario of someone who has a larger number of body fat to lose, and how gaining and building muscle is very important. When you gain muscle, it speeds up your metabolism!

Normally I like to keep my blog posts short, but this one got a little longer. I practice what I preach, and here is my muscle building workout I did today, give it a try! I warmed up for 10 minutes on the elliptical in cross country setting, think hills, big hills. Total workout took me under 40 minutes!

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Now let us all embrace the word muscle!

Peace Out,

Nicholle

{goals}

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Do you set goals for yourself? Honestly, I am not much of a goal setter myself. I tend to just take things in stride and go with the flow and let everything just play out, and then go from there. This I am trying to change. Setting goals in my fitness journey, and also just in life in general. Three months ago I set a goal to be able to do five pull-ups. At the time, I could just barely, and quite ugly I might add, squeak out one pull-up. I do pull-ups every week, and today I met my goal and busted out those five pull-ups!!! The last one wasn’t pretty and I almost didn’t get it, but I had that goal in my head and could not give up when I was that close! I know if I wasn’t thinking about meeting that goal, I would have been fine with four pull-ups and stopped. But, I didn’t stop and pushed through to find some inner strength to do just one more.

So, how did I go from one sad pull-up to five in three months. Lots and lots of assisted pull-ups. Love them. Hate them. It doesn’t matter, you just got to do them! That and lots of push-up. I don’t do high reps in push-ups. I would rather do 5 perfect push-ups, instead of 25 half ass push-ups. My next pull-up goal is to be able to do 10!

Goals people. Goals. 
No matter how small, now matter how big. Set them, and try your hardest to reach them!
Peace Out~
Nicholle
ps sorry to be MIA, I had a little set back with my knee acting up. It doesn’t feel 100% yet, but it is getting much better. I haven’t done any kettlebell workouts in two weeks and am getting anxiously to give it a try and see how my knee feels. 

{wod}

It’s kind of crazy right now with harvest season in full swing. AND my allergies or something is making me feel like crap, especially in the morning. Which is when I normally workout. AND my eating hasn’t been as good as I would like it. I am still doing pretty good meeting my macros, but I just feel a bit sluggish the last week or so. I got up yesterday morning at 4am and started getting ready to go to the gym to lift legs, and I just couldn’t do it. I was up, had my workout written out, and went back to bed. Sigh. My throat hurt bad, I wasn’t tired but just didn’t feel good, and I knew I had to have a Remicade transfusion later that day and the last one I had made me even more sluggish.

Instead of just giving up and counting yesterday as a rest day, I had a coffee at 5pm, got the boys to bed, and picked out a  30 minute workout on my nike training app on my phone. I busted out a 230 calorie burner in 30 minutes! No excuses! I have a goal and want to achieve it, I felt great getting that workout in. I woke up this morning and was pumped to hit the gym and finally get my leg workout in.  Here it is, let me know if you try it out. I did 4 sets of each group. It was about a 60 minute workout and a high calorie burner!

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I have a post on coconut water coming soon, and also a recipe for my harvest squash soup…stay tuned for these future posts!
Peace Out~
Nicholle
p.s. that should read 30sec. jog, not 3!