Friday Favorites

Heyyy!

Happy, happy Friday!

I have another round of Friday Favorites comin atcha!

But first…….

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Click image to make larger!

I don’t really like working out my shoulders, but I do feel like I have made the most progress on them! Grow lil’ pumpkins grow!!

I finished off my workout with 25 minutes on the stairmaster. I sprinted for 30 seconds, rested for 30 and so on.

The last five minutes of my HIIT, I did 30 seconds of jumping jack, 30 seconds high knees, 10 decline pushups, 30 seconds burpees, 30 seconds jumping jacks, 30 seconds speed skaters, 10 decline pushups, 30 seconds jump squats, 30 seconds jumping jacks, 10 decline pushups, 30 seconds high knees, 10 decline pushups. No rest until I was finished.

I sat in the sauna for 10 minutes too. I love that thing!

Now, I bring you my favorite things from this week!

I just went and bought a new round of whey protein. Of course I bought more Beverly International Cookies n Cream flavor but this…..

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Dymatize Nutrition ISO-100

….is my ish!!! I bought the birthday cake flavor and it has taken my protein pancakes to another level.

 

This lululemon sports bra.

bra

Yeah, it may be pricey, but with the amount of time I spend at the gym, it’s worth it to me. Plus, it’s light and moves with you so there isn’t chaffing. I have it in bright pink.

 

I am on a meal plan right now that is pretty set in stone. So, when I have cravings, I turn to this amazingness:

gum

Extra Dessert Delights. My favorite flavors are Mint Chocolate Chip and Raspberry Vanilla Cupcake.

 

This shoe.

alex

It belongs to Alex and it is the very shoe that killed the giant ass spider that cornered me in my kitchen earlier this week. I may sound dramatic, but my arachnophobia is the real deal. Plus, I have never seen a creature like this one before, so I was freaked out. This shoe saved me.

 

Mustard. I put it on everything now a days because it doesn’t add any extra calories. I have gone through 3 of these in four weeks.

mustard

Also, thanks to one of my favorite IG accounts, @jazzythings, I have a new way of changing the flavor of mustard, although it’s perfect just the way it is, I need change every now and then.

I take a 1/2 cup of mustard, add 1 tsp stevia, paprika, onion powder, and a little bit of water. Holy yum!! Sounds weird but don’t knock it if you haven’t tried it. Also, I enjoy cheeseburgers with peanut butter (I plan on eating a giant one after my comp). Get over it.

 

Food Network.

burger

I watch a lot of it because I can’t eat a whole lot right now, so why not watch people make delicious food.

Yes, that is a cheeseburger with peanut butter. You’re so drooling right now!

 

There you have it! Have a great day!!!

Ta Ta for now!!

 

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I hope you guys are having a great day so far!

Charlee got a fresh cut and I killed it at the gym today.

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My leg workout left me exhausted and so, so sweaty.

legblaster

Click links below for demonstrations of some of my exercises!

RDL: Romanian Dead Lift

It took me about 45 minutes to get through the workout and I left walking like jello. I have only done RDL’s a few other times and I am still working on my form but my hammies sure feel them!

Yesterday, I did my very first crossfit WOD. I am not familiar with Crossfit and their terms but I caught on fast. Alex joined me and we completed the benchmark WOD, Victoria, and she was tough! Our group was told that no one at this box has completed this workout in under 25 minutes and I took that as a challenge!

Victoria:

5 Rounds

10 thrusters, 14 box jumps, 12 sumo dead lift high pulls, 12 burpees, 27 kettlebell swings

I completed that ish in 23:37. It was challenging. I had to take many water breaks because it was 92 degrees yesterday and it got steamy in that gym. I get over heated fast so standing in front of large fan during my kettlebell swings was the only way to survive. I looked like a lobster at the end but it was fun.

I won’t partake in a whole lot of crossfit WOD’s right now because I am currently training for my competition that is in September but I will definitely be a regular after it’s over!

Off to eat some dinner with Alex!

 

 

 

Supplements

Hey Guys!

cute

I was at the gym yesterday…shocker…and I noticed this guy carrying around this little tub of something. Then he opened it up and poured it in his water and I asked him what it was. He said it was Super HD which burns fat and gives you energy while working out. He said he stacks it with another pre-workout. I just looked at him like he was cray.

I have always been the type of person where I don’t even like to take Tylenol for headaches, so when I entered into this competition I was happy to hear my coach say that she doesn’t recommend a lot of supplements. Phew! The world of supplements is huge and a lot of products out there aren’t even FDA approved. I did my research and I only use products that have been approved and are as natural as possible.

I was scrolling through IG the other night and one of the accounts I followed popped up. She is in to competitions as well and has a pretty big following but sometimes she sounds like a fool when she promotes a companies products. Creatine, Super pump, explosive pre-workout powder, HD HD HD….what?! And then below her picture she starts rambling about energy production through ATP-PC, glycolysis, and how your body uses energy fast through weightlifting and this product is guaranteed to help create more energy through oxidative blah blah blah.

I am pretty sure half of her followers have never studied the NASM textbook so she lost them at the phrase energy production. Get real girl! I unfollowed her ASAP. Such a tool bag being used as an advertising board for this company.

Anyways, my point is, I use two different supplements mainly for my weightlifting. Whey protein and Amino Acids. Amino Acids are the building blocks for muscle growth. I use mine in powder form and sip on it during workouts. No, it doesn’t give me energy but I have noticed a change in my lean body mass. Whey protein is what I use for protein shakes, oatmeal, I put it in my yogurt and my protein pancakes etc. I have even used it in protein brownies, cookies, and muffins. It’s so fun to experiment. The whey protein I use is by NutriForce Sports and Beverly International UMP.

For my pre-workout energy, I just drink coffee and eat oatmeal.

I also take glucosamine-chondroitin for my joints,fish oil and my multivitamin.

I am done rambling but I just thought I would give you my take on supplements. Just do your research and make sure it isn’t something that may be pulled off the shelves in a few months!

Off to lift!!

 

I Don’t Hate Cardio

Today’s workout was a good one but my energy level was off. I was still able to get my leg workout done and finish it all off with the stair master, step mill, stair mill, etc. I don’t care what you call it, it’s evil and delicious at the same time.

stairmaster-stepmill

I owned you.

I  went for 20 minutes at different speeds and stepping variations. Side steps, slow steps with donkey kicks, sprinting….I was shweaty!

I did this workout before the stair master, stepper thing:

legs6

I hit up smooooothie king afterwards for my favorite angel food smoothie with vanilla protein and that peanut butter added in to it! MMMmmmmmmm

FYI: I organize my weekly workouts on a white out board so I stay on top of what muscle groups I train. I don’t want to over do it and not see my gainzzzzz. Everyone needs a little rest now! I do switch it up though and do full body workouts every now and then. Gotta keep the gym interesting!

This was my workout yesterday:

shouldersnchest

I don’t hate cardio but I rarely get on a machine anymore for a lengthy amount of time. My weightlifting keeps my heart rate pumping because I don’t take many breaks and throw in some jumping jacks, jump squats, jumping lunges etc. BUT I do mix it up and yesterday, I did some battle ropes for 4 minutes and that was all I could take. I used my gymboss interval timer to keep me on track.  That ish is hard!! I also ran about a mile outside. Here was my thouight process: I am going to run home from the gym and have Alex take me to my car on his way to the gym. I got about a half mile away and was freezing! I couldn’t warm up…stupid Ohio weather.  So, I turned the wheels around and went back to the gym to grab my car keys. I still ran a mile…oh well.

I also cranked out a 3 minute plank the other day. I don’t know what came over me but I hopped off the couch and just went for it. Charlee provided me with some motivation as she licked my face off for most of it. Anytime I get on the floor she freaks out and becomes this little maniac. Maybe it’s because I am finally on her level?!?

planks

I went to Lululemon yesterday. Day.Made. I wish I could buy the whole store, but instead, I bought a new pair of running capris and a tank. Links for each below!

Tone it Tank

Crops

I’m going to be ordering an athletic swim suit soon because that lap pool has been calling my name lately! I received an Athleta catalogue in the mail and have my eyes on a couple of them!

One last thing…I want a hedgehog…particularly this guy…BIDDY!!

biddy

source: @biddythehedgehog

You should probably follow this little fella on IG…it’s hard not to laugh and smile at this precious thing!

I’m getting HANGRY…I just yelled at my dog for sneezing on me…..poor thang. Off to eat and play with munchkin and possibly study!

 

Monday Tangent

People tend to dread Monday but mine has been pretty stellar so far! Maybe it’s because I am still on my workout high.

I went to the gym and pumped out a leg workout that was almost an hour and a half long. I just kept going! I am starting to fall in love with leg days more and more. #imweird

Workout:

legs5

Jefferson squats were new to me and hard! It felt so good.

Jefferson squats!! <—click it!!

I came home and polished off our chocolate protein.

boo

This weekend the weather was so nice so we spent a lot of time outside taking it all in because tonight…dare I say it…it is supposed to snow. Get your ish together Ohio!

Alex and I meal prepped Sunday so I am about to mow down on some turkey, black beans and veggies…all the things!!

food

That’s a good look right there.

I also ate some raw asparagus when I finished my protein shake. MMMMMMMM……I love you asparagus.

I spent $8 on friggin grapes yesterday. SERIOUSLY!! Apparently, I can’t read signs…I thought it said $2.29 for rainbow grapes BUT they make that damn LB sign so tiny for folks like me to read….trickery….screw you Kroger and your tiny LB signs. They better be some darn good grapes!!

grapes

Also, I received this picture yesterday and it made my heart smile so big!! I love her and Eva and those cute little burrito babes. I can’t wait to see them all again.

fullers

Watch out P and O, I will eat you!!! ❤

Alright, tangent over, I need to study and finish my taxes. Yay!!

Spinning

I took a spin class this morning at my gym and I wasn’t that impressed.

spin

The instructor was not energetic at all and her music choices actually started to piss me off.  Most of it was from the 80’s and slow pace and Kelly Clarkson even debuted a couple times…..BLEH!! How the hell am I supposed to climb a mountain listening to sister christian?!?!  I was so close to grabbing my own headphones and putting them on during the rest of the class. I’ll be sure to skip Wednesday morning spin classes from now on. I have a friend who does the spin classes regularly so I’m going to ask him who the better instructors are for energy and upbeat music!

When I got home I made a super delicious smoothie made with mangoes, blueberries, greek yogurt, protein powder, chia seeds, almond milk and coconut milk. Blueberries and mangoes are my new favorite combo!

smoothie

Gone in minutes!

Yesterday, I worked out my back and shoulders in the AM and went back to the gym with Alex later on to workout my abs and do some cardio.

snb

I also incorporated the face pull mechanical drop set. I used the cable machine with the rope attachment and started at my fore head, then neck, then chest for 3 sets of 10. My rear delts are so sore today!

For my ab workout, I completed 4 sets of however many I could do of each exercise. There are some days I like to just go until failure with my ab workouts and yesterday I was feeling it!

  • Leg Raises on pull-up bar
  • Toe Touches on Pull-up bar
  • TRX Mountain Climbers on BOSU
  • TRX Knee pulls on BOSU
  • Oblique Plank: held for 30 seconds each side
  • Leg Raises on bench
  • V-ups balanced on bench with 5# weight
  • Cable Pull Down
  • Wood Choppers

Afterwards, I decided to not get on a cardio machine because it was too nice out so I ran home. Alex ran on the treadmill so I grabbed the house key and booked it. We live a little over 2 miles from our gym and I felt so good on my run! Nice weather is upon us….hopefully!! When I got home, I brought Charlee outside with me and we ran around like maniacs for a little bit.

sunset

For dinner, Alex and I made scrumptious taco salads. In them went: chopped ice burg lettuce, low-fat cottage cheese, lean turkey meat, black beans, tomatillo salsa, low-fat shredded cheese, and pico de gallo. So satisfying!  No picture was taken because by the time I thought about it, my salad was just about gone.

 

Have a great day!!

 

 

 

 

 

 

Mixing Up My Workouts

I went and worked out with a friend of mine today and we targeted legs and finished off with some cardio. We superset all of our exercises which kept the heart rate up, so with that, not much cardio was needed at the end of this workout. Plus, my legs are still sore from Mondays workout!

 

legs2

We got on the stair master for 10 minutes afterwards and I was dripping sweat!

stair

Seriously, the last minute was the longest. minute. ever.

We recently signed up for an actual gym membership..thank goodness!! I was getting a little tired of our gym at our apartment complex. It is super tiny and has very limited options as far as machines, cardio, etc and if you went during a busier time, good luck getting your workout done in a timely manner. I love our new gym! It’s large and offers so many fun sounding group classes which I was really starting to miss in my workouts. I am excited to try some out and give my feedback. Also, the trainers are super friendly and always willing to give pointers and suggestions.

It also has a rogue fitness “jungle gym” which is basically where I spend most of my time when I am there. Super fun and interesting.

Classes that peak my interest: pilates, YOGA!, spin, cardio kickboxing, bootcamp.

I would like to incorporate 1-2 of these classes in my weekly workouts. It will mix things up and confuse my muscles which is a good thing.

I have also set up a challenge for myself this month: 50 pull ups a day with different grip variations; 25 in the AM and 25 in the PM. I would like to be able to do 25 in a row at the end of this month. Keep ya posted!

pups

Picture taken from my Instagram: @ashleynicole_fitbliss

 

Have a great rest of your Thursday!