GRIND-spiration: It’s glute isolation day!

GRIND Today, forcing myself off the couch is a struggle. I had a long, hard night at work last night, stayed up ’til 4:00 am and then was woken up by apartment fire alarms going off.

I got home, putt on my gym clothes, and decided to surf around for my gym-spiration today (and I ended up cruising around the internet for an hour), but the point is, some times we all need a little inspiration. I saw a quote similar to the one above and thought- “this could apply anywhere!” Sometimes we have to force ourselves to improve. Me especially- so, RIGHT NOW I’m making a list of things I “don’t feel like doing” and making sure I get them done today. I’m sure I’ll thank myself later.

On that note- part of my internet cruise resulted in making up a new routine for today’s workout- I’m really focusing on the glutes today. I’ve been working on a 12 week program, which I can see lots of gains from. I’m lifting more than every, can see lots more definition, and am training my whole body! (I used to refuse to do chest. . .don’t ask, or do I mean whatever, lol!). However, by lifting heaver in my legs, my quads are really growing. Don’t get me wrong, I love the look of muscular legs. That’s what I’m going for. BUT, I’ve always been athletic and my quads are the one muscle I have that have always been pronounced.

quads
Ok, I’ll go ahead and say they don’t look quite so massive here. Actually, I am ok with this picture, but you can see I’m not flexing and I got them meaty thighs. Let’s call it “athletic”. (Also, pardon the unfinished photo studio! I took this photo when practicing with lighting and a self timer, and thought I could just go ahead and use it for this post.)

Now I am starting to feel like a quad-opotomus. I’m not going to be cutting out  quads completely, just wanting to train the hammies and glutes a little more on one of my leg days now to see if it starts to make a difference.

If you’re wanting to isolate your glutes (and avoid training those quads so much) some good exercises to lay off or go easy on are machine leg curls, leg extension, and leg press.  Here’s today’s booty workout!

week 6, day 38

I hope this helps inspire some of you who want to get that Nikki Nikki Ass. Let me know if you use it  and how your workout goes!

xo Kelli

Advertisements

An Extra Rest Day? The Struggle Is Real.

Go squatThis morning I woke up with a headache, and a bit queezy. I was seriously considering skipping my Monday workout.  (However, I worked a double yesterday, and couldn’t use the evening as workout time because I had crab legs, a bottle of wine and “The Walking Dead” calling my name. ) So there was my rest day. Plus, don’t all gym rats know that you should “NEVER SKIP A MONDAY” because it sets your precedent for the rest of the week?  BLA BLA BLA. Ok. I’ll go.

So to motivate myself, I looked through my little stash (don’t laugh- they really do inspire me!0 of fitspo memes and got myself jazzed. ( I may have also cruised the internet for some pictures of nice booties to get motivated too). Plus it’s my fave day- LEG DAY!!! That ass ain’t gonna work itself out! So, gym it is. I may not be able to go 100% today, but at least I will be able to say I did it.

Just a little Monday reminder for you all that even though it’s Monday and it’s going to be a crazy week with the holiday- YOU CAN DO IT! Squeeze your workout in and you’ll be glad you did! I know I will!

Below is my leg workout for the day. DO IT!!! This is week 4 of the fitness challenge I’ve created for myself (and a few of my workout partners). I modeled it after Jamie Eason’s 12 week challenge, but always alter the workout. I like her set up of muscle groups and the schedule gives me a good template to work off of. I’ve been eating healthy, drinking less and working out faithfully. Although I haven’t lost a lot of weight, I can see gains and tell my clothes are fitting differently. One of my biggest struggles is not looking at that number on the scale. Remember, those numbers don’t necessarily mean anything!

week 4, day 22

Now go get ’em! Kells

Coconut Cream Pie Shakeology- D- LISH!

Coconut Cream pie shakeology

So- I know there are tons of recipes out there for your Shakeology and protein shakes.  But I’ve been drinking a lot of coconut milk and thought- why not use that in my vanilla shakeology? (You can substitute any vanilla protein powder in this recipe too- however the health benefits will differ- obvi.)

I made one, then tasted it.  A-W-E-S-O-M-E! (I just did the cheer that goes along with that.) Immediately I called two of my workout buddies and make them stop by and try one- so I made them each one too!

Here it is:

  • 1 packet or 1 scoop vanilla shakeology
  • 1 cup unsweetened almond milk
  • 1/2 cup coconut milk
  • splash Coconut Extract
  • splash Vanilla Extract
  • 1 tbsp unsweetened raw coconut (optional-this adds textures so if you don’t like that, leave it out!)

Blend with ice! (I like mine with only two cubes- I don’t like that heavy milkshake texture, and it takes me forever to drink it!)

Filling and delicious! I had this for lunch with some veggies  and that was it!

xo Kelli

Something is Better Than Nothing- MOVE IT!

Fitspo 1

PREACH! Just a little bit of hump day motivation!

Get up and do something! Something is better than nothing right? I recently started a fitness challenge group on facebook to inspire me to follow my fitness plan and help others meet their goals too. This morning my school of thought is- moving your body is better than sitting on the couch.  That’s it. Short and sweet for today. Get out there and MOVE IT! Off to the gym for this kitten.

How to Calculate How Much Water You Should Drink Daily

We all know that we should drink more water, right? We’ve been hearing it . . .well, since forever. But exactly how much should you drink a day?

And, do you need to drink as much water as 300 lb. Paul in the cubicle next to you? Probably not.  While it’s important to stay hydrated-  our bodies are, after all made up of approximately 60% water- there are a few things to take into account.

How much do you weigh? How active are you? What beverages do you drink on a daily basis?  Weight, physical activity and daily intake of beverages should all factor into your daily water intake plan.

It is a general recommendation that we should drink 8, 8 ounce servings of water a day, or about 2 Liters.  Here is a guide that will help you determine the exact about for your personal plan:

how much water to drink Drinking water provides many health benefits:

  • Aids in the lubrication of joints and increased circulation
  • Increases metabolism and curbs hunger
  • keeps skin looking radiant and hydrated
  • Staying hydrated helps prevent and reduce pain associated with headaches
  • Can aid in the relief of constipation, kidney stones, and acne
  • One study even showed that dieters who drank 500 ml of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t (U.S. National Library of Medicine)

Other Fluids can help aid in your daily water intake goal too!

However, try to stay away with sugary beverages such as juices and soda! Teas and coffees are fine! (Try to leave out the sweetner!) There is some debate on whether teas and coffees count for your water intake as they are diuretics. However, most experts say that they DO count and try to brew them yourself and leave out all the additives.

Stay hydrated kittens- and drink up!

xoxo Kelli

Should You Do Cardio or Weight Train First?

weights before cardio

At the gym last week,  the training manager who always gives me tips and new workouts asked me why I do my cardio before I weight train.

I explained that I hate cardio and if I don’t do it beforehand, chances are that I probably wont do it. Some cardio is better than none, right?

Now, I studied Exercise Science as my minor in college. I knew it was better to do my cardio before, but I couldn’t remember why, so I decided to refresh my memory and look it up.

I asked Gymboy and also did some of my own research. While the complicated answer to the question of cardio or weight training first is, “it depends” most fitness experts recommend doing cardio after weights.

The main reason experts  recommend cardio AFTER weights is because cardio uses up much of your energy you will need for your anaerobic training (Cardio is aerobic and weight training is anaerobic). This was the most common answer I found. When doing cardio first, your glycogen levels are depleted. When your glycogen levels are low, your energy level goes down and your weight lifting routine is compromised. Simply put- you can’t work as hard or have as an effective weight training session.

The same school of thought says weight raining first will deplete the muscles’ stored carboyhdrates (glycogen and sugar) and therefore will enhance fat burning during cardio, due to lack of fuel. Makes sense to me!

If like me, you HATE cardio, might I recommend circuit training? Incorporate cardio into your weight routine by doing something aerobic in between sets, or go from one set to another with little rest. Keep your heart rate up through out your workout session. My last leg session my heart rate was 170+ almost the entire time, so I opted out for cardio that day. It’s a nice little gym cheat!

Now go get your sweat on!

xo Kelli

Resources: Military.com and BuiltLean.com