HEY FRIENDS… For those of you who receive my blog posts via email, you won’t be able to see the videos, so click on this link to see the full blog post Fit Mama G.
Happy Tuesday! Although it’s gloomy, cold and wet outside, I feel so alive! I feel full of energy and so happy. I don’t know what’s got into me, but I will take it. I’ve been so tired lately, and sort of eh. You know the feeling mom’s, right? The winter sort of brings me down simply because of the bare naked trees, the bitter cold, the gray skies and to be honest, I don’t like winter at all. Maybe my vitamin D is kicking in! I am taking 10,000 Iu’s per day, which is one tiny little capsule, but does a world of wonders for our bodies!
My little lovie is feeling so much better, so I sent her to school. Her school is two minutes from my gym, so I rush over there and workout, and then get right back to the school to pick her up.
I haven’t really done serious cardio all winter long. For me, serious cardio means I am running for a long period of time, climbing the stair monster for over 25 minutes or doing the rower for more than 1500 meters. With vacation coming up in less than two weeks, I have been incorporating more cardio into my workouts for a little more fat loss. Most important to me is that I maintain the lean muscle that my coach has helped me put on. I still can’t believe the amount of strength I have gained and the lean muscle he has put on me in less than four months! Holy crap! That’s what happens when you train with a STRENGTH TRAINING COACH. A coach that knows his stuff.
SO I finished this insane run in 31.26 … Nowhere NEAR the time, I used to run a three-mile treadmill run, but I will take it… I used to crush three miles in 23-24 minutes… Ahh, the good old days! I was dripping! I sweat today and my face was on fire, like super red. It made me feel incredible! To know I still have that fire in me to accomplish what I set out to do. I still have that drive, that determination, and the WANT. DO you know what that is? EMPOWERMENT! If you look up that word, you will see that empowerment means: the process of becoming stronger and more confident, especially in controlling one’s life and claiming one’s rights. SO you see, YOU have the power to make things happen in your life. If you aren’t happy with where you are RIGHT NOW, then do something about it. When I set goals for myself and accomplish them, it truly empowers me to take it one step further, because I am stronger and more confident.
Once I was done with that run, I felt so high- my endorphins kicked in and I did this:
Round 1: 3 sets
- Pull ups: 3 x’s 5 reps
- Skul crushers: 30-pound barbell x’s 12 reps
- Russian twists: 10-pound ball x’s 30 reps
Round 2: 3 sets
- Close grip standing lat pull: 50 pounds x’s 12 reps
- Dumb bell kickbacks: 5 pounds x’s 15 reps
- Ab wheel rollout: 10 reps
Round 3: 3 sets
- Low cable row: 40 pounds x’s 15 reps
- Dips: 10 reps
- Side obliques off a bench: 12 reps
Round 4: 2 sets
- Back extension: focus on lower back- 12 reps
- Dbell (and light band around wrists) pull over into a triceps press: used 3-pound dumbells x’s 8 reps
- 2 count crunches: 20 reps
I’ve attached some videos from previous workouts to show you form and exactly how to do the movements.
Some of you know how and others are new to my blog and to working out. I hope these help!
low cable row