365 Days of Self Discovery: Your Dreams/Wishes/Hopes/Future

5.21.19

Day 41

What are your personal goals?

  • Work on my social anxiety
  • work on building my self worth/confidence
  • travel on my own
  • lose weight (10-15 lbs)
  • build solid relationships with both my siblings that continue to be positive and allow us to stay close
  • learn to forgive myself and others
  • learn to stand up for myself when need be and voice my opinions openly without fear of what others may think or say
I’d say I have more than what is listed, but I think primarily these listed are some of the important ones for now. 
What are your personal goals? 
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“whole 30” Diet & Exercise

This blog post sheds light on the “whole 30” diet itself and how well it works with ongoing exercise & new exercise regimens. I had a client who did this diet plan, along with this wife and expressed how it gave good results but over time they both were getting bored of the concept of eating the same foods daily, he expressed to me how strict the diet was, gave me some insight into the results it produced but wanted to know more information besides what he had researched because now they are both my clients at the gym & are looking to possibly start this diet once again along with starting their new workout agenda (will have been with me for a month now) and he wanted to know 1) my opinion 2) if it will help or hinder while he and his wife exercise 3) is it worth doing 4) is it something that can be adjusted so that they don’t run into the same issue of being bored of the same food 5) where to go from there once the 30 days is over . All of which were good questions and figured, I would post about it so that if others have the same thoughts, or questions, we could solve this together. 

Personally, I have never done this diet & I don’t recommend diets to my clients (out of my scope of practice) but to learn more about nutrition and teach good behaviors would be within my scope and help them prepare for the end of the road with a positive mindset and continued results. Hopefully the research I came up with you find helpful, feel free to also share it among your peers Whole 30 & Exercise

If any of you have more to add about this particular diet, please leave it in the comments — I love hearing personal experiences and stories (who knows, I might consider you writing a guest post about your experience with this diet) 

 

 

BeConfidentFit Blog post #3

Hey everyone, I wanted to share my blog post I made on my personal training website, hopefully all of you enjoy it, feel free to leave comments and feedback! and also share my post, I love when others I haven’t reached out to share my post because everything I write on the website will be useful information at some point and not to mention very interactive! 

Today’s topic was about “Choosing a personal trainer” , how to go about doing so and the things that are important to consider. I figured as a personal trainer, I wanted to help give people insight on what to look for and why I believe certain aspects are more important than others.

Follow & make sure to share my blog post! Choosing a personal trainer to meet your needs

Deadlifts/Squats Week 5

Day Two

Warm up:

  • Alternating stationary lunges: 4 x 15
  • Side leg swings: 4 x 15 each leg
  • Quadruped hip extension: 4 x 15 each leg
Workout:
  • Conventional deadlift: 5 x 5 x 75%, 225 lb
  • Barbell back squat: 5 x 5 x 75%, 170 lb
  • Box squats: 5 x 5, 200 lbs
Superset:
  • Single leg linear leg press: 5 x 5 each leg, 298 lbs
  • Kettlebell one legged deadlift: 5 x 5 each leg, 12 kg
Superset:
  • DB bulgarian squats: 5 x 5 each leg, 50 lbs
  • Weighted hyperextension: 5 x 8, 45 lb weight plate

Success quickly became failure

To start things off, today’s deadlifts I thought were going to go my way, but ends up being I did worse off than I had imagined. I lifted a good lift at 290 & with 305 being my max, I figured lifting 295 afterwards wouldn’t be hard, but boy, I failed that lift 3 times. Not sure why I didn’t get the lift, but it only reached thigh level and the rest of the way, I was weak. I thought to myself, there is no way this is happening — almost like a smack in the face failing like this when your max was 305, and now you are questioning all your training protocols. Maybe it’s the extra cardio I have been doing now 4-5 days a week for about 20-25 minutes, or it could be I haven’t been eating the 5-6 smalls meals like I was or the lack of sleep I have been getting. Worse case scenario, it could be a sign I lost some form of strength — although heavy squats went over well today & that’s what had me most confused, but I will take it as a loss and start back up next week with a clean slate. 

Warm up:

  • Body bar squats: 4 x 25, 3 lbs
  • Hip adduction machine: 4 x 25, 35 lbs
  • Resistance band butt lifts: 4 x 25, red band

Workout:

  • Conventional deadlift: 1 x 290 lbs, Failed attempt at 295 lbs
  • Barbell back squats: 1 x 215 lbs, 1 x 220 lbs

Superset:

  • smith machine rack pulls: 4 x 8-10, 185 lbs
  • Kettlebell stationary lunges: 4 x 8-10, 10 kg

Superset:

  • DB Romanian deadlift: 4 x 8-10, 50 lbs
  • Seated leg extension: 4 x 8-10, 70 lbs

Superset:

  • Wide stance leg press: 4 x 8-10, 100 lbs
  • Seated leg curl: 4 x 8-10, 60 lbs

Feeling a little strong today

10.25.18 workout

Warm Up:

  • seated hip abduction machine: 4 x 25, 40 lbs
  • standing hip abduction: 4 x 25, 40 lbs
  • body bar goodmorning: 4 x 25, 3 lbs

Workout:

  • Sumo Deadlift: 6 x 6-8 (75%) 215 lbs
  • Barbell back squat: 6 x 6-8 (75%) 170 lbs
  • Power cleans: 6 x 3, 80 lbs

Superset:

  • Barbell front squats: 5 x 8-10, 100 lbs
  • Body bar overhead squats: 5 x 8-10, 19 lbs

Tri-sets:

  • Smith machine sissy squats: 5 x 8-10, 115 lbs
  • Kettlebell snatch: 5 x 8-10, 10 kg
  • EZ bar goodmorning: 5 x 8-10, 40 lbs

Cardio: HIIT/ 5 rounds

  1. Kettlebell swings 45 seconds, 10 kg
  2. Box jumps: 30 seconds 

You have to find time & get it done

I started Monday’s workout on a different side of the bed. I say this because normally Monday is my dynamic effort bench day but this Monday, I started with a Heavy bench day. Quite frankly it felt good & turned out well, but the only reason that provoked me to do this was when I missed Wednesday’s heavy bench day because I decided I need sleep (working two jobs can be tough) and rescheduled it for Friday but then decided I wasn’t feeling it and instead did some cardio, so I made Monday the day and got it done. I just knew it had to get done, and with that attitude, I made it priority. 

Warm Up:

  • Cable face pull: 4 x 25, 30 lbs
  • EZ bar narrow grip chest press: 4 x 25, 20 lbs
  • EZ bar row (reverse grip): 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 6 x 2-3 (90%) 110 lbs

Tri-set:

  • Plate press out: 5 x 12-15, 10 lbs
  • DB chest press (neutral grip): 5 x 12-15, 40 lbs
  • DB incline fly: 5 x 12-15, 20 lbs

Tri-set:

  • Smith machine incline chest press: 5 x 5-6, 115 lbs and then back down to 105 lbs
  • Close grip DB chest press: 5 x 5-6, 60 lbs
  • DB front raises: 5 x 5-6, 30 lbs

Tri-set:

  • Seated smith machine shoulder press: 5 x 5-6, 95 lbs
  • Cable front raises: 5 x 5-6, 20 lbs each arm
  • Overhead cable triceps extension: 5 x 5-6, 70 lbs

Cardio:

  • Treadmill: 15 minutes, 3.0 incline, 3.8 speed
  • Stair climber: 5 minutes, level 7

Current Weight: 155.8 lbs

Body fat %: 22.5

BMI: 23.6