August 12, 2011: 5 Weeks Left

So, here it is - my posing suit!!!!

5 Weeks left until the competition and so far, so good. I'm down to 12% body fat and 121 lbs.

I'm feeling really good about the progress I've made. I'm gearing up to head back to the states for three weeks with limited access to a gym, but have planned ahead gym spots and time. Not to mention I have countless non-gym related exercises to keep me on track. I'm excited to be in weather circumstances that support outdoor long distance running and my goal is to go back to 100 miles a month. I leave on the 15th and the competition is on the 15th of Sept so 4 weeks- 100 miles- that's the goal.

August 3, 2011: 6 Weeks till GO TIME!!

Hey All-
A friend of mine asked what a typical day for me looks like...so this post is for her. Before I get started though....Happy to report I'm down to 14% Body Fat. Only 4% left to reach my goal.

Since I don't have time for daily updates because of school, work, workouts, and taking care of the house, husband and critters, I thought I'd take a few minutes today and give what a typical day and week looks like. My nutrition during the week is pretty consistant, breakfast, lunch, dinner, and two snacks. Daily totals are 1200-1500 calories, 20-30g fat, 125-150g carbs, ~35g fiber, 125-150g protein. As the competition gets closer these totals will change. I track everything and there is little to no cheating. You and I probably view cheating differently...for me cheating means peanut butter on my toast or a diet soda or an extra peice of fruit past lunch time. Those are cheats. They give me a healthy dose of extra calories when I'm feeling hungry or have a sweet tooth.

Workouts.....
Sunday & Thurday: usually off days...I may do a little something, but I try not to
Monday & Wednesday: These are my big workout days. Usually 3-4 hrs
Tuesday: Home workout
Friday & Saturday: Gym or home workout
+ 2 mile run before bed

Today's workout: No workout is ever the same, but here was today's
AM:
60 min spin class
1) bicep curls: 6 sets, 8-10reps, max weight
2) skull crushers: 6 sets, 8-10reps, max weight
3) single arm bicep curl: 4 sets, 8-10reps, max weight
4) tricep kickbacks: 4 sets, 8-10reps, max weight
>Run 1 mile, 8 min mile<
5) row pull down: 4 sets, 10-12reps, max weight
6) straight arm pull down: 4 sets, 10-12reps, max weight
7) Lat pulldown: 4 sets, 10-12reps, max weight
8) seated row: 4 sets, 10-12reps, max weight
>Run 1 mile, 8 min mile<
9) assisted pullups: 4 sets, 8reps
10) assisted dips: 4 sets, 10reps
11) post delt: 4 sets, 10reps
12) pushups: 3 sets, 10reps
13) single arm row: 3 sets, 8reps ea. arm
14) fly: 3 sets, 10reps
>Run 2 miles, 7:30 min miles<

MIDDAY: 10-15 min high intensity calistetics- always different depending on AM workout
1 min: jump up, plank, pushup
2 min: squat, knee up, back lunge w/ 20lb sandbag
1 min: mnt climbers
2 min: round house kick, curtsy lunge
1 min: jumping squats
2 min: sumo squat, side kick w/ 20lb sandbag
1 min: high knee jumprope
+ab routine: ~340reps: 17 exercises: 20reps ea

PM: run 2 miles w/ top of bridge set. Which means...
run up Hidd Bridge (1 mile)
jumpups: 3 sets, 10 reps
pushups: 3 sets, 10 reps
dips: 3 sets, 10 reps
run down Hidd Bridge (1 mile)

TA-DA!!