Get it in gear.....

Yesterday I tried to do a "motivational" post. Well if that's what I call motivational then I better try again because I didn't motivate my ass butt AT ALL, so how was that suppose to motivate anyone else? I did have a few good quotes and a funny picture but that really didn't help light the fire under my butt that I so desperately need right now. Monday mornings workout went pretty good and the afternoon cardio was better however this morning I started off great then somewhere I just fizzled... Has that happened to you recently? I know my girl Tenecia at Boobs, Barbells, & Broccoli is going through kinda of the same thing. You start off with great intentions then BOOM someone hits you in the face with a sack of rocks.

We got to the gym at 5am like usual, then I tried something different which I think threw me off (not to mention my playlist is starting to become mundane, theres only so much "shake that butt girl" I cant take), I tried doing part of my circuit first, then spin class, then finish my circuit and 20 mins of cardio. FAIL! I barley made it through spin class and then I had such a stank attitude while finishing my circuit. So I marched my sassy self up to the cardio area and did about 6 mins then thew in the towel.... I havent had a workout like that in a LOOOOONNGGG time. I've been working very hard and my level of enthuiasim has been great, even inspiring to myself, however, today I gave a pitiful performance. I should stayed in bed if that's all the effort I was going to give. I had a ton of excuses starting with: well I'm pms'ing, I'm tired, I got up at 4 am what do I expect, I'm working out twice a day, I haven't had hardly any carbs, yada yada yada.... It reminded me of the days long ago when I hated working out and I would pout and act like a brat because I didnt want to be there. Back then I had no idea what hard work was.

"Having a negative thought is like sitting in a rocking chair. It'll occupy your time, but you won't get anywhere." - David York

So once I took a shower, cooled my jets, and tried to get myself together, I started to feel better but not great by any means. Joshua and I hopped in the car and headed to his office. He then informed me that someone had asked: "how hard do they really work out?" OH this sent me into instant madness!!!!! I mean who would ask such a question?? We kill it in the gym (except today ;-( ) and follow our diets to a T. Joshua told me to chill because he was sure they didn't mean it ugly, just making sure we were doing all we could to get to the top. I on the other hand took it way different. I guess it made me mad because this morning I hadn't given it my all. I let myself get in the way of my own workout. At this point every workout, every piece of food, every bit of sleep counts. It's whats going to make or break us. I'm ready to see the end of all this prep but I need to take full advantage of every min of everyday because in a few short weeks it will all be over and I don't want to be standing on stage with Alligator tears in my eyes having regrets.

I cant take back my sad little workout this morning but I can start fresh. So today I'll follow my meal plan as usual, this afternoon I'll give it my all during cardio with a clear head, I won't beat myself up over this morning because that wont get me anywhere. In the morning I'll wake up with a positive attitude and HIT IT HARD and Ill treat everyday from now until the contest just like this!

"Today I will do the things that other people won't, so tomorrow I can do the things that other people can't" - Unknown

Regardless of weather someone thinks we don't work hard enough or not I don't care. That only pushes me that much more. Maybe that's what I needed. Someone to doubt me for a split second. I'm gonna do me and I'm going to be very proud of myself at the end of all this. No one needs to praise me or pat me on the back with a job well done, I know I'm doing a great job, better than I expected and when all is said and done, Ill (quietly) give myself that "way to go Brit".

To all my readers: Don't doubt yourself. Don't let negative talk and excuses get in your way of your goal. If anyone tells you or even THINKS you cant do something, do it ten times better! My Mamma taught me that.... I'm sure there's lots of Mamma's out there telling their kids the same thing. Even my husband doesn't tell me I can't do something because he know,s that I know, I can do ANYTHING I WANT!

"Tough times don't last. Tough people do." - Unknown

And that's how it is.... Here's to finding your NorthStar.

Motivational Monday

Today I needed a little motivation to get me through the week. I need to get my "mo-jo" going and stop obsessing over food so I found a few quotes & pics, lol, to help me stay sane for the next 32 days. 

"Tough times don't last. Tough people do." - Unknown

"Having a negative thought is like sitting in a rocking chair. It'll occupy your time, but you won't get anywhere." - David York

"Today I will do the things that other people won't, so tomorrow I can do the things that other people can't" - Unknown

Here's to finding your NorthStar...

5 Weeks Out Photos and Update

This week has been really hard. No carbs for a week and then new diets and new workouts. We have amped it up considerable. Cardio still twice a day and now spin class for me twice a week. Joshua is still not getting any carbs right now but im sure in a week or so he will. I am getting carbs now but Im carb cycling and let me tell you how thankful I am to have them! FO SHO! Getting a whole cup of oatmeal is like the biggest treat in the world to me right now, lol. I feel bad for my love but he knows it's all for a purpose and when he was getiing rice a few weeks ago and I wasn't I understood.

Today we had our body fat measured again. Good news!!! I went from 19% to 16% and mister Joshua went from 9% to 7%. That's incredible in just a weeks time. Im feeling great except for the cravings. It hit us really hard I would say probably Wednesday. Its been two weeks since our last refeed so it's to be expected. We already have the next refeed planned out when our trainer says its time :-) So overall were doing great and getting leaner by the day! Im not to happy with this weeks photos but that's partly to do with the fact that I'm very tired and hungry, lol. Oh well. Ill let you all be the judge.

                   6 Weeks                                                   5 Weeks

                     

Its only getting harder... & Good Eatin' Friday!!!!

Today I'm starving, yesterday starving and more than likely tomorrow I'll be, starving... What is a girl to do? It's only getting harder but that's ok because this week I've dropped some lbs and my size 4's are quite lose :-) Yesterday was such a struggle though. I was starving all day even though I was able to have a cup of oatmeal (finally) however I did have a long hard workout day. As follows:

5AM 20 Mins of Cardio

5:30-6:15AM Spin Class

6:20-7AM HIIT Cardio and Weight Circuit

7PM 45 Mins of Cardio (we just walked at quick pace at the marina where we live) 

I was also having terrible food cravings to. I couldn't stop thinking about food. All kinds, I didn't discriminate, lol.  Today is a new day and I highly doubt that those craving's are going to subside but I'm going to fight them like heck. I survived yesterday and I'll survive today.

So this weekend is Easter and I won't be able to participate in any of the festivities or food :-( which is really sad because my Momma ALWAYS buys be an Easter bunny and makes me a small basket for Easter (even though I'm well past the Easter Bunny stage). I am truly going to miss this holiday this year but we're 5 weeks out and there's no time to dwell on it. So if I were going to Easter lunch at my Aunt's house I would bring this recipe I found on Clean Eating Magazine:

Chocolate & Raspberry Bombs

Serving Size: 1/3-cup 

INGREDIENTS:

• 2 cups Chocolate Frozen “Yogurt”
• 3 cups Raspberry Frozen “Yogurt” 
• 1 cup whole raw almonds, toasted and coarsely ground
• 1 pint fresh raspberries

EQUIPMENT:

• 2 pairs disposable plastic gloves

CHOCOLATE FROZEN "YOGURT":

• 1/3 cup dark chocolate (minimum 71% cocoa; 50 g), cut into small chunks
• 1/2 cup low-fat original-flavor soy milk, warmed
• 1 12-oz pkg soft plain silken tofu
• 1/4 cup raw honey
• 1 tsp pure vanilla extract
• Pinch sea salt

RASPBERRY FROZEN "YOGURT":

• 2 cups frozen raspberries
• 1 12-oz pkg soft plain silken tofu
• 1/4 cup raw honey
• 1/4 cup 100% orange juice
• 1 tbsp lemon juice

INSTRUCTIONS:

1. Pull both pairs of gloves onto your hands. This will help eliminate temperature transfer between your hands and the frozen yogurt. Remove Chocolate Frozen “Yogurt” from freezer and allow to rest on countertop to become scoop-able, about 4 to 5 minutes. Scoop into 12 equal-sized balls, about 3 tbsp each, using a small ice-cream scoop. With your hands, pack each ball tightly, place balls back in container and freeze for 15 minutes.
2.  Meanwhile, remove Raspberry Frozen “Yogurt” from freezer and allow to rest on countertop, about 4 to 5 minutes. Scoop into 12 equal-sized balls, about 1/4 cup each, and return each ball to container. Do not pack tightly. Remove chocolate balls from freezer. 
3. Flatten raspberry balls into 1/2-inch thick circles. Carefully pack 1 raspberry circle around 1 chocolate ball, using your hands, gently forming until chocolate ball is no longer visible. Place ball back in container that held raspberry balls. Repeat with all remaining balls. Place them back into freezer, uncovered, for about 15 minutes to solidify.
4. Pour almonds into a small (about 6-inch wide) shallow dish. Remove balls from freezer and, one by one, roll in almonds, gently pressing almonds into balls to adhere. Place assembled balls onto a shallow 9 x 9-inch freezer-safe parchment-lined baking pan. Return to freezer for 15 to 30 minutes, uncovered, to reset. 
5. Remove assembled balls from freezer. Serve whole or cut into 2 or 4 wedges, if desired, and garnish with a few fresh raspberries. Best if consumed within 1 to 2 days. Store covered in a sealable freezer-safe container in the freezer.

CHOCOLATE FROZEN "YOGURT":

1. Melt chocolate slowly in a mixing bowl over a double boiler. Remove bowl from heat, pour milk over chocolate and whisk until smooth. Place all ingredients into a food processor and purée until smooth, about 2 minutes. While puréeing, stop mixer every 30 seconds to scrape down sides of the bowl with a spatula. (At this point, if using a commercial ice-cream machine, freeze mixture according to manufacturer's instructions.)
2. Scoop mixture into a shallow non-reactive freezer-safe container (9 x 9-inch is ideal). Place container into freezer for about 30 minutes, or until mixture begins to freeze slightly around edges. Scrape down edges with a spatula and combine mixture thoroughly with a whisk, blending in ice crystals until creamy again, about 2 to 3 minutes. Place container back in freezer for an additional 30 minutes. Remove from freezer and repeat this procedure 2 more times, for a total of 3 times. Each time the mixture will get a little harder to whisk. After the third mixing, place back into freezer until hardened and ready to eat, about 2 to 3 hours. Best if consumed within 2 to 3 days. Store covered in a sealable freezer-safe container in the freezer.

RASPBERRY FROZEN "YOGURT":

1. Place all ingredients into a food processor and purée until smooth, about 2 minutes. While puréeing, stop mixer every 30 seconds or so to scrape down sides of the bowl with a spatula. (At this point, if using a commercial ice-cream machine, freeze mixture according to manufacturer's instructions.)
2. Scoop mixture into a shallow non-reactive freezer-safe container (9 x 9-inch is ideal). Place container into freezer for about 30 minutes, or until mixture begins to freeze slightly around edges. Scrape down edges with a spatula and combine mixture thoroughly with a whisk, blending in ice crystals until creamy again, about 2 to 3 minutes. Place container back in freezer for an additional 30 minutes. Remove from freezer and repeat this procedure 2 more times, for a total of 3 times. Each time the mixture will get a little harder to whisk. After the third mixing, place back into freezer until hardened and ready to eat, about 2 to 3 hours. Best if consumed within 2 to 3 days. Store covered in a sealable freezer-safe container in the freezer.

Nutrients per 1/3-cup serving: Calories: 140, Total Fat: 7 g, Sat. Fat: 0 g, Carbs: 15 g, Fiber: 3 g, Sugars: 10 g, Protein: 5 g, Sodium: 0 mg, Cholesterol: 0 mg

everyone and here's to finding your NorthStar...

Journaling: Tell yourself about yourself...

A few weeks ago someone asked me about journaling. I've journaled since I was little girl. I love to write so journaling comes quite easy for me and it always makes me feel better. I keep a lot of thoughts and personal opinions to myself so when I journal I let it all out, well most of it lol... When I was younger I think my Mom used to read them however I'm sure they weren't very interesting and being 8 years old I mean what would I have to really talk about, lol. As a teenager I wrote about dumb high school crap and how mean the world was. In my very early twenties (pre-Joshua days) I wrote about how hard it was being on my own. Bills, money, friends, and a solid outlook on life were far and few between. Now-a-days I journal about happier things. My life with Joshua, training for this figure competition, what I want to do after the competition, goals for the future and so forth.

When I look back at past journals I find myself laughing out loud at the ridicules things I worried about. Mostly about losing weight and how I kept telling myself that "this time was it, I was going to lose weight no matter what it took." Yeah right. Four years later and probably 48 McDonald's double cheeseburgers later I finally did it. It took motivation on my part, support and strength to get through the hard times when I just wanted to cheat or eat the worst possible thing I could find. Reading journal entries from the person I used to be has thought me so much. I have learned that I never ever want to go back to those dark days. I was totally miserable. I was sad, I felt useless and lonely most days. No wonder I didn't have that many friends running down to Atlanta to hang out with me, I didn't even want to be around myself. I also have to remember that it took those horrible years to get the place that I am at today. Incredibly happy and a look on life that I wish everyone could have. When I have those days when I just want to be left alone or want to give myself a pity party, I SUCK IT UP and focus on what I do have.

So if you have been thinking about picking up a pen and finding out who you are and what makes you tick I encourage you to do so. Imagine looking at your journal 5 years from now. Will you be surprised at how much you have changed? Will you be sad at how little you've changed? Seeing yourself through your own eye's is amazing. It truly gives you a sense of who YOU are and who YOU want to be. All of things I thought I wanted to be back then are nothing to what I want to be now. It's better!!! And I have the proof from my own personal journals.

Tips for Effective Journaling

Buy a journal that you like. I prefer lined paper. I also prefer big pages because I have huge handwriting. Here are few I found online that might interest you. 

A Womans Journal with blank pages and quotes by Women

Markings C-R-Gibson-Bookbound Journal

Etsy- Handmade Journal

Etsy- Leather Journal for the man in your life

2. Find a pen you really like. I love colored pens or felt pens however they do bleed sometimes, make to sure to get the ones that don't bleed or you wont be able to write on the back of the paper. 

Calligraphy Pen

Or maybe your a pencil kinda girl or guy,lol.

3. Find a quiet place to relax and let your thoughts flow. I like sitting in bed and writing. My room is cozy and comfortable. It's a place I can totally relax.

My Dream Bedroom 

Keep in mind that this is your journal. Keep it in a safe, private place. You can write about anything you want! The possibilities are endless!!!

Here's to finding your NorthStar....

6 Weeks Out Pics

Today we have PICTURES!!! Boy do these show some progress!! I have posted the first pics we took at 22 weeks out back in January and now the 6 weeks out. We are pleased with the progress we have made so far and these next few weeks are going to be the hardest however we are almost there!!!!! Today we start cutting phase and cardio, cardio, cardio! Tune in next week for more!

Good Eatin' Friday!!!

Oh yea, TGIF!!! This weekend Ill be doing a Zumba class for a benefit, going to a cookout (dont worry Im only eating chx) and hmmmm OH YEA working out...

So in light of the cook out I was thinking about what I would eat if I could eat something yummy & low carb....AH HA! So my gift to you is a recipe that will be easy to take with you to a friends and will help you stay on track. Everyone wins!

Greek Spinach Dip

2 1/2 cups (serving size: 1/4 cup)

2 tablespoons olive oil

1/4 cup roughly chopped shallots

4 green onions, chopped

1 tablespoon minced garlic

12 ounces spinach leaves

1/2 teaspoon salt

1/2 teaspoon fresh lemon zest

2 teaspoons fresh lemon juice

1 cup Greek yogurt

2 tablespoons chopped fresh dill

Freshly ground black pepper

1. Heat oil in a large frying pan over high heat. Add shallots, onions, and garlic and cook, stirring often, until fragrant, about 1 minute. Add spinach and cook, stirring often, until wilted, about 2 minutes.
2. Using a slotted spoon, scoop spinach into a food processor; pulse until roughly puréed, about 5 pulses. Add remaining ingredients except pepper, pulse once just to combine, then season to taste with pepper.

Calories: 75

Fat: 2

Protein: 4

End of Week 7 Update

I think I need to take this time to update you all on what's been going on this week. I had a minor breakdown yesterday at the gym however it fueled my workout this morning.

Here's what happened:

Wednesday night were were instructed by our trainer to have our body fat percentages checked at the gym first thing in the morning. So when we arrived at 5:30AM, no one was there to do it for us, so we used our own calipers, and used the formula that the gym's persoanal trainers go by. There are so many differnt ways you can check your body fat you just have to pick one and be consistent. Well Joshua and I took turns measuring all the target points on each others bodies then Joshua did the calculations. Mine came out to 18% and Joshua's was 8%. I figured this was about right and I didn't fret to much, however, I "thought" I was less or maybe hoping I was less... We gave the results to our trainer and he asked us to have one of the trainers do it as well just for good measure. So Thursday morning we had a trainer do it, mine was 19% and Joshua was still 8 almost 9%. For some reason this sent me over the edge. Maybe it's because I had very little sleep the night before and was tired or maybe just cranky in general but when he said 19% I wanted to collapse in the floor and tell him to "DO IT AGAIN BECAUSE YOUR WRONG!!!" Before I even went in his office I had it in my head that I was less and it would play in my favor, but obviouly NOT THE CASE and I was pissed....

Well once we were fininshed with that we headed upstairs for cardio and had to tell our trainers wife what the results were. She is kind of like "the eyes" and liason for our trainer. She's a 6AM workout girl to so if we need help or tips throught our workout she is there for us. She also watches us closely so that we dont hurt ourselves or if we need a little "motivation" she gets us moving. She comepetes as well so she knows what all of this is like.

I dont know what it was, but when I saw her and told her what it was, I just broke down and started to cry..... I just kept thinking and saying how hard this all is and that I thought I was less than that. She and Joshua just patted my back and said to chill out becuase it is hard BUT Im doing great and we still have 6 more weeks. Alot can happen in 6 weeks. I see all the changes in my body and dont get me wrong I have come a lonnnnnggg way! 50 lbs later I'm still pushing myself and that aint no joke but damn... 16 weeks of dieting and working out starts to get to ya after a while and well, that's just what happen to me for a brief moment.

After I had my pity party and let Mama Z and Joshua soothe my ego, I got back on track, jumped on the treadmill, and got busy!!! I reminded myself that I choose to do this and at anytime I can quit, but that's not what I want and I wont be defeated because Ive been challenged a little. What's going to happen in a few weeks after doing cardio for 2 hours a day and having NO CARBS at all? What am I going to feel like then huh? Exactly! SUCK IT UP is what I was told to do and I did just that.

Yesterday I made a new playlist on my Rhaphsody app and looked at tons of figure girls which always get me focused again. Last night I got into bed early and this morning I was ready to "do work"! On our way out of the gym we ran into our trainer. He asked how I was feeling and told me to check my email. When I read his message I instatly felt better about my body fat (He has a way with Joshua and I when we start freaking out, he calmingly says to relax and tell us what's going on with our bodies and what were gonna do to fix it. It always works, lol). He said that overall I was not 19%. It was higher because I still have some fat on my abs and upper thighs and that I need to be at 15% for the contest. Totally do able with the right diet and new cardio plan he has for me. See, all that crying for nothing :-)

Tomorrow we will be 6 weeks out from our show date of May 28th. Ill post our pictures and stats. I know yall are dying to see and Ill deliever as promised ;-)

Here are a few of the new changes that i'll be doing:
- New workout and diet on Monday
- No carbs for the next few weeks. Im putting my body into ketosis to get rid of last bit of fat
- Cardio 2 hours a day EVERYDAY
- One gallon of water. (I already do this now)
- Continue my lifting but the focus will be on form and sculpting. I already have the muscle we just gotta move the fat out of the way to see it!
- Progression pictures every week. We need to document everything so that when we do our next contest we know where we were and have a comparison.


So overall things are moving along awesome. Life is good, I have a new cardio partner (Joshua, lol), I know where my bodyfat is and where it needs to be, and I have plan on to get to that point.

Here is my new playlist for cardio. You might find some songs on there you like to!

Tighten Up- The Black Keys

You Be Killin Em- Fabolous

Peacock- Katy Perry

Pretty Girls- Gucci Mane

On The Floor- J LO

Get Like Me- David Banner

E.T.- Katy Perry

Cryin' Like a Bia- Godsmack 

Ain't it Funny- J Lo

Pretty Girl Rock- Keri Hilson

Raining Men- Nicki Minaj

Freak Like Me- Adina Howard

The Big Bang- Rock Mafia

L.A. SOng- Beth Hart

I Stand Alone- Godsmack

Just Cant Get Enough- The Black Eyed Peas

Moment 4 Life- Nicki Minaj

See yall in the mornin'! Here's to finding your NorthStar....

Week 7 Update

I want to win....

At 4:30am when I woke up that was my very first thought. We are 46 days out and my focus is serious. When we first started this journey at 22 weeks out I just wanted to look like I belonged on stage with the other girls, not the case today. I want to be the best. I woke up super early, took all of my supplements, packed my gym bag, got Joshua's food for the day ready all the while pumping myself up to tackle the gym. Below is brief explanation of why I'm feeling the way that I am.....

So we met with our coach on Friday for our weekly check in and we went through the usual procedure. 1. Check your ego at the door (we may "think" we look hot and sexy but he'll be the judge of that). 2. Give him a break down of whats been going on for the week. i.e. how we've been feeling, what our workouts have been like, if we feel like cheating so forth (we did get a re-feed meal and while it was good, my stomach hurt all the way home and TORE up for two days)... 3. Put on the suit (we've ordered the ones we will be wearing at the show vandellacostumes.com). 4. Pose....This part is getting better. I still need to work on my hand placement and showing my hamstrings. But other than that just keep doing what i'm doing.  Joshua needs to work on his routine with music and really start nailing his poses perfect. He'll be posing almost everyday for about 15-30 mins. I pose about 4-5 times a week for 15 mins each time. I'm feeling more and more confident in my presentation so if I can keep my nerves under control the day of the show then I should be just fine.

This morning I shared with Joshua how I'm truly feeling at this point in the game and I'll do the same with you all as well. I want to WIN. I longer want to be a shadow behind the other confident girls who have been training and dieting just as hard as I have. I want to be in front, leading the way. Joshua and our coach made it clear on Friday that I'm right on track. Now it's up to me weather I'm going to be 6th or 1st. Granted their will be ladies there that have been doing this for many years and this won't be their first rodeo so to speak but I want it just as bad as they do. I've given up my time, money, and friends to do this and by gosh I better give it all I've got. And I will so don't any of you worry about that :-).... There will definitely be women there with more muscle and toner bodies than me since this is my first show and all, but I hope that I shine with stage presence. That I show off what I've been working on for over a year now. Mentally I have to keep this attitude so that I don't lose focus. We are so close at this point that's there's no time for non-sense!!!

This morning I did cardio, chest, back and abs. When I'm training I try to remember everything that our coach has told us and I listen to Joshua when he tells me to squeeze harder or that I have just a few more reps to go. I also concentrate on my form and the muscle that I'm trying to work during that exercise. At this point it's not about how much weight I can lift, it's about pumping blood into the muscle and defining what I already have. Tonight I'll do cardio again, tanning and posing. Cardio, cardio, cardio. It seems to be a figure girl's best friend and enemy at the same time. Those of you that compete and are reading this blog know just what I mean..

On Saturday we will be 6 weeks out. At that point I'll start posting pictures every week of our progress up till the show. This not only let's you all know how we are looking but it keeps us accountable and MOTIVATED!

Knowing is not enough; we must apply.

Willing is not enough; we must do.

Johann Wolfgang von Goethe

Here's to finding your NorthStar....

You Need a Plan.... Let's start with the basics.

I'm just going to dive right into today's post....

  Are You Confused? Your Not Alone

Every time we go to the gym I see so many people (mainly women) trying to workout without a plan. This drives me crazy.  How are you supposed to measure your progress when you just go to the gym and do whatever? Same goes for your meal planning, which is more important than the gym. Today I witnessed 3 women who did the exact same thing. They started out on the treadmill or elliptical for about 20 mins, then came down to where the weights were and did a few leg machines. After they did about 1 set of 10 reps or so they walked around the track for 2-3 laps. Talked to their husbands for a few mins, maybe went and weighed their self and then sat down for 10 mins probably beating themselves up over the number on the scale and then left. First of all I NEVER weigh myself at the gym. I weigh myself first thing in the morning after I relieve myself and brush my teeth. You are the lightest and the most dehydrated when you first wake up. I also NEVER go to the gym without a plan. Some of you may be thinking "well I don't even know where to start with a workout plan that's why I don't have one." Let me help you right now with this one. I've put together a plan for anyone trying to get into a gym routine. This will help you burn fat, build muscle, and build confidence in the gym. Once you've followed this simple plan for a while then make up your own. Get creative. It should be based around your own personal goals. I used to be so intimidated when going to use the weights. Joshua would literally have to hold my hand and tell me what to do next and how to do it, but now I know exactly what I'm doing.

There are few key points that I want you to keep in mind when your working out.

1. Go with a plan!!!
2. Warm up.
3. Learn the exercise and use perfect form. Don't worry about the weight right now.
4. Challenge yourself.
- Don't talk yourself out of the last rep
5. Drink water.
6. Use your time effectively. You don't need to be in the gym for 2 hours and get nothing done.
- Limit talking
- Keep a good pace from exercise to exercise
- Don't be afraid to ask for help
7. I want you to feel accomplished when you walk out of those doors! 


Also keep in mind that you can use these tips outside of the gym as well. Weather it's going for a walk/run alone or with friends, a fitness class, or any number of activities. 

The Plan

Go to this link and look up all the exercises before doing any of them!! 

http://www.bodybuilding.com/exercises/

Monday: Legs & Shoulders

30 mins of steady cardio. Get your heart rate up and a good sweat going but don't over do it.
- Walk on the treadmill. If you can, add some incline at a good pace.
- Use the elliptical if you have bad knees or have a hard time walking.
- The bike is also a great low impact cardio machine

10 mins of light stretching. You just want to get loosened up. We want to prevent injuries.

4 sets of 10-12 reps each exercise

Body Squats (No Weight)

Leg Extensions with a low weight or no weight

One legged curls with a low weight or no weight
Leg Press with a low weight or no weight
Standing Calf raises
Dumbbell Shoulder Press

Dumbbell Lateral Raises

Reverse Pec Deck

Tuesday: Cardio
45-60 mins of purposeful cardio
- Walking or jogging
- Elliptical
- Bike

Wednesday: Chest & Triceps

30 mins of steady cardio. Get your heart rate up and a good sweat going but don't over do it.

- Walk on the treadmill. If you can, add some incline at a good pace.

- Use the elliptical if you have bad knees or have a hard time walking.

- The bike is also a great low impact cardio machine

10 mins of light stretching. You just want to get loosened up. We want to prevent injuries.

4 sets of 10-12 reps each exercise

Push Ups

Incline Bench Dumbbell Press

Flat Bench Dumbbell Flys

Dumbbell Tricep extensions

Bench Dips

Cable pull downs

10-15 mins of stretching

Thursday: REST! Don't do anything

Friday: Back & Biceps

30 mins of steady cardio. Get your heart rate up and a good sweat going but don't over do it.

- Walk on the treadmill. If you can, add some incline at a good pace.

- Use the elliptical if you have bad knees or have a hard time walking.

- The bike is also a great low impact cardio machine

10 mins of light stretching. You just want to get loosened up. We want to prevent injuries.

4 sets of 10-12 reps each exercise

Lat Pulldowns

Bent over barbell rows or bent over dumbbell rows. The barbells might be to heavy for you at first

Seated cable rows

Standing dumbbell curls

Preacher curls on machine

Hammer curls

10-15 mins of stretching

Saturday: Cardio

45-60 mins of purposeful cardio

- Walking or jogging

- Elliptical

- Bike

Sunday: REST! Don't do anything!

Try following this plan for 2 weeks. Be consistent! After the 2 weeks if your feeling more confident (and you will) then start adding some weight, write down the weight, monitor your progress. Make sure you use perfect form and ASK FOR HELP if you need it. No one wants you to hurt yourself and most people are more than willing to help. 

This is a great plan for anyone trying to get back into the gym. Call me, email, text me, whatever, if you have any questions. Keep in mind that MUSCLE BURNS CALORIE'S AND THE MORE CALORIES YOU BURN THE MORE FAT YOU BURN!!!! Check out this article on how your body works.

Sounds pretty awesome to me...... 

Here's to finding your NorthStar.