abs of steel...

I was asked the other day if I had some of my ab exercises posted on my blog. So... here it is. Here are 6 of my favorite ab exercises.

I hope that you can add a few of these to your routine. You can change the sets and reps to fit your program better if needed.

Straight Leg Raises

3x12

Double Crunch with Weight

(I usually hold a 5 pound plate or kettlebell)

3x12

Plank and Side Plank

30 seconds per side

5 sets

Leg crossed crunch

3x10 per side

Elbow to knee plank

3x10 per side

Bench knee ups

3x15

I hope you will enjoy trying these out. All of these can be done on the floor so if you do not have a bench available that is okay. Please let me know if you have any questions.

HUGE DISCLAIMER: There is no such thing as spot reduction. There is NO need to do ab exercises everyday. They are a muscle group just like any other muscle and need rest. The best way to get results in the midsection is to do your cardio, clean diet, and then abs. Please do not do a million crunches thinking you will get a 6 pack. All this will do is make your abs stronger. Until you burn the layer of fat that is sitting on top don't expect the results you are after. Remember: CARDIO, DIET, STRENGTH TRAINING=RESULTS!

lazy afternoon...

I can't believe Sunday afternoon is already here. Another work week is quickly approaching. I am taking full advantage of not having anything to do right now.

Zach and I have had a great weekend and I am very sad that it is almost over. Our great friends, Jonathan and Stacey, came Friday night. It was so good to see them. We use to see each almost monthly but some how we have managed to let 8 longs months slip by. Needless to say it was a great visit and a lot of catching up was done.

Saturday morning, Zach and I went to the park for a great workout. Or should I say... butt kicking workout... seriously! We are both walking around the house like we have been hit by a train. We worked legs! Quads and glutes are definitely feeling it! I recorded our workout on Zach's phone (we left the flip at the house) and we can not figure out how to convert it from his phone to the computer. I will be sure to bring it next weekend.

After our butt kicking park workout, we spent the day with our great friends. This was the first Saturday in 13 weeks for me, since March for Zach to spend the day at ease about food. We didn't weigh out one meal! When you are so strict for so long a good "carb up" is necessary. Zach and I thoroughly enjoyed this! We are back on the diet today.

After Jonathan and Stacey left, Zach and I enjoyed Parlor Market for our supper. This place is delicious. The menu is full of unique items. We started off our meal with the fruit and cheese platter. Yum! For our meal we both went with the oh-so-good PM Burger! This is probably one of the best burgers in Jackson! When I say it was good... I mean it was good!

Bright and early this morning I was ready for a good workout. Zach put me through a great back routine. The Z&M Powerhouse Gym (aka our garage) was open at 6am and ready for business. I got Zach to take pictures of the exercises I did instead of a video. Please excuse the fuzziness of some of the pictures. My camera kept fogging up. I guess it was too hot for even the camera!

Started off with Deadlifts

1x3 45lb

1x3 95lb

8x3 135lb

Dumbbell Bent over row

25lb

3x12

One arm barbell row

Bar+10lb

2x10

Bar+15lb

1x10

Bent over barbell row

65lb

3x10

After a great workout, Zach and I were non stop doing stuff around the house. Busy bees! We took a break and headed to church. After sitting there for a hour, we REALLY started feeling that leg workout from Saturday. Glutes are so sore but... I love it!

I am working on a core post. It will be pictures of my favorite core exercises. A sweet member asked me about this the other day and I thought it was a great idea. Look out for it!

Hope all of you have had a FABULOUS weekend!

For the rest of the day???

Lazy afternoon.... I will take it!

photo shoot...

For those who don't know, I love taking pictures and especially love taking pictures of the prettiest little model, Brooklee. Here is a little slide show of some pics I took of her last night.

thursday thoughts....

It's Thursday!

Which means tomorrow is FRIDAY!!!

Which also means that my brain is just running all over the place and have a lot of random stuff I would like to share!

1.Favorite shirt...

I got this t-shirt off of elitefts.com and it has become one of my favorite shirts. Not only is it super soft and comfy... I love the message!

"Strong(her)"

Exactly what I am trying to live by these days!

2. The cutest girl ever...

How cute is this??? I took Brooklee shopping with my last Friday when I was off. Yes... I had her in the buggy part and not the seat.... shhhh.... just don't tell her mother. =) I was looking at the clothes and looked over and saw this. She was just a shopping herself. So grown up!

I will be off next 2 Fridays and I can't wait to spend the day with her! I just love her so much!

3. Pinterest....

Still haven't gotten the point but I sure have found some neat things on there. Stay way from the food part... you will be drooling the entire time. That food looks ABSOLUTELY.DELICIOUS! Here is another pic I have found...

SO TRUE... Keep sweating!

4. My inspiration...

I got to work with Katie today! She is such an inspiration to me! Katie did her internship a few semesters ago and I know that God definitely put her in my life for a reason. Check out her awesome blog!

5. Quit Time....

I have started having "quiet time" every morning. I honestly think this stays with me all day. After I get ready every morning, I go to the kitchen, make my breakfast and sit at the bar in silence. I have download this daily Bible app and each day I read the scripture of the day, pray and then eat in silence.... and I enjoy every second of it! Try scheduling in about 15-20 mins each day to just sit in silence.

6. Journal...

I have recently bought a diet/fitness journal. And I love it. It has really helped me this week. Each day I write out what I am going to eat for the next day... calories, fats, carbs, protein and so on.... And that is ALL I eat. Yesterday, we had a party at work. Parties are so much fun but so tempting. I wrote on the top of my page "STAY STRONG-140lb!" Every time I looked at my journal I saw that and it helped me stay on track. It all paid off!!! I was back to 139 this morning!! WHOO-HOO!

7. Date Night...

Zach and I have planned another date night for this weekend and I can't wait. Last weekend we ate an early supper at Julep on Saturday. This weekend we have decided to go to Parlor Market. I love date nights! Just me and Zach!!!

8. Park workout...

Zach and I will be returning to the park early on Saturday morning to do our workout. Been thinking of what I can do different this week. I am very excited about this!

9. Sweet text messages...

Monday my wonderful grandparents sent me a sweet text message that completely MADE.MY.DAY! All it said was "hope you are having a great day." Which I was but that just made it ten times better!

10. Last but not least...

Tomorrow is F-R-I-D-A-Y!!!!

Whoo-hoo!

Hooray!

Yipee!!!!

So excited!

What I ate Wednesday...

Zach (my new diet coach) switched up my diet for the week. This might happen weekly or it might stay right here for a while. This morning I was 140lbs which is fine. If I drop back down that will be fine too! My weight was up a little on Monday so it is dropping back to were it needs to be. Like I said in a previous post... I'm not necessarily trying to lose more weight but if it happens so be it. More calories=More energy!!!! So as long as I stay at 140 or below I am completely fine with that!

Its Wednesday again...

Which means...

What I ate Wednesday....

Meal 1

345am

5 medium eggs

1tbsp of butter

Sorry forgot to take a picture but just picture a plate of some yummy scrambled eggs!

Meal 2

750am

22g of Cake Batter Protein Powder

2 oz of almonds

Meal 3

12pm

60z Rideye

Sauteed peppers and mushrooms

(No oil or butter... just a non stick skillet)

I had already eaten some...

Meal 4

230pm

4.5 oz of Ground beef

1 cup of lettuce

2tbsp of sour cream

2tbsp of salsa

1/2 oz of almond

Meal 5

5pm

20g Cake batter protein powder

58g of Natural Peanut butter

8oz of Almond Milk

Mixed together and made a smoothie

Calories: 2211

Fat: 165

Carbs: 31

Protein: 160

Life is Yours

I started following a new blog today and came across this! Check out Stacey Schaedler's blog for some more health and wellness tips and inspiration.

Life is Yours

Don't wait for someday. This is the day, this is the moment, this is your oppurtunity to live.

Let go of any thoughts of unworthiness or limitation. You absolutely deserve every joy you can imagine and you're fully capable of creating them all.

Stop settling for what's merely easy or comfortable or convenient. Give yourself the respect you deserve and take on the difficult challenges that bring real fulfillment.

Give you life some beautiful, meaningful substance today. Remind yourself of how fortunate you are to have each moment and sincerely, authentically fill those moments with richness.

Acknowledge and be thankful for what you desire to experience, express, to give and to live. Then, fully engage the power of your purpose and make it happen.

The best life is never out of reach. It is yours to fullfill, with richness and substance, right now.

-Ralp Marston

Monday Funday!

This blog post is going to be totally random... but its been a GREAT day and I feel like sharing a bunch of different stuff with you.

1. Who say Monday's are terrible???

I had a pretty great one! Was very busy at work, came home had an awesome workout, and enjoyed a homemade sugar/ calorie free vanilla snow cone. Oh.... and spending the entire afternoon with Zach... couldn't get much better than that.

2. Pinterest.com wagon?

Yep... I have jumped on the wagon and joined pinterest.com. Not really sure if I understand the point of it but I have found some very interesting quotes, art and other odds and ends.

Here are two of the quotes that I have found.

3. Got inspired =)

Today, one of my very sweet clients asked me if she could email me some pictures. She has been a super hard worker in the gym. She started her journey about 6 months ago and wanted to share her before and now pictures. Truly amazing! She started this journey and didn't look back. I was so impressed with her pics. I realized then that it isn't always about the "now" but about how far you have come. Sometimes, I get so caught up in the moment and forget about where I started and how far I have come. I wanted to share my pictures as well.

This pic was taken at my sisters wedding in the Bahamas. This was right after I started my internship in Tunica when I was about 180-185lb range. (4 years ago)

Here is a recent pic of me. This was taken in June while we were vacationing with Zach's family. 140lbs!

I hope you can tell the difference. I am pretty proud of myself as well as my sweet client! Thanks E.F. for inspiring me today!

4. New PR (personal record)

Since Zach and I are changing up my diet, he decided to change up my workout routine as well. Now, I will only be having 2 main lift days, 3 circuit day and 4o mins of cardio a day.

Monday=Deadlift

I don't know what it is about this exercise but I really enjoy doing it. It might be because it is one of my stronger points... I don't know.... I just like it.

I set a new personal record with it today. Zach and I set a goal of 140lbs for 10 times. Well... I guess I need to go back to school because I stopped at 9. My bad!

Here is my video! Still pretty darn proud of my 9 times.

Deadlift weight:140 lbs

Repetitions: 9!

Estimated Max: 181 lbs

WHOO-HOO!

5. Ice cream.... yum yum!

For my last meal I decided to make my protein ice cream. So incredibly easy!

100% Whey Protein (Cake batter flavor)

1 cup of almond milk

Mix these 2 ingredients together and pour into your kitchen aid ice cream bowl. Let it churn until it is ice cream consistency.

Crush 1 oz of almonds and sprinkle one top....

SO GOOD!!!!

I hope you have all had a Happy Monday!

-Mems!