Lil Miss Fitness Freak

"And though she be but little, she is fierce"

Remember When…

57 Comments

…I said that I was a health and FITNESS blogger….

…ooopppsssiies…

Ahem. So I apologize for my lack of fitness related posts for, oh what, the past decade. They just take a while to type up because I like to make them pretty which then leads to my workouts never being posted. Damn OCD perfectionism. I will try to do better…promise.

So since I had a few minutes to spare this morning while my apartment was being taken over for a shoot for Andre, I quickly typed up my shoulder workout for ya. Of course, a workout post is nothing without some pre-workout oatmeal porn

A girl needs her fuel amirite?

20140428-163156.jpgWeeooo for a cookies and cream explosion! With nut butter and melted nanner of course. πŸ˜‰ Party time…In my mouth.

So, yeah, that workout

Fitness background 8Try’er out!

A few notes:

  • I always start my workouts with a core super set to warm it up. Today’s core was a oblique focused so I started with a super set of 30 bicycles on the ground with weighted (35lbs) oblique sit-ups on the decline bench for 3 total rounds.
  • Monday workouts tend to get some lower body randomly thrown into the mix, hence why there are goblet squats and a new-to-me glute exercise (using the assisted dip machine) called the glute pressdown that I have been seein around. Build those buns of steel! Check it out here!

 

Looking for a new exercise to target the
glutes? Look no further than the Chin/Dip Assist Machine. In this
Fit Life episode, Nicole shows you how to use this classic upper
body machine to shape your backside. Check it out!

***When doing this exercise you want to ensure that you are doing full range of motion to really target those glutes. Bring the leg back up so that the knee is higher than parallel before pushing down once again. ***

After my post-workout protein muffin, a few hours later, this graced my plate for lunch.

20140428-163149.jpgI love me a good stuffed squash! This one had a few of my pesto chicken meatballs broken up into the mix along with purple kale, squash flesh, mushies, zucchini, onions, garlic, chili and worchestershire sauce. More kale on the side. Delish!

Still really having fun with shoulder day. This is prolly because I found new exercises to put into the rotation.

Happy Monday Friends!

Favourite shoulder exercise?

Do you eat before you lift weights? My pre-workout is one of my biggest (if not the biggest) meal of the day. Tons of carbs, good amount of protein and a decent amount of fat to keep me going through my long and heavy lifting sessions. It’s also probably my favourite meal of the day. Mmmm proats!

-Chelsea

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57 thoughts on “Remember When…

  1. I actually like how all your posts aren’t just the typical ‘health’ blogger posts- it proves you’re human and are balancing fitness/health with the rest of life- just like ‘us’

  2. THAT OATMEAALLLLL! Cha-ching! I know what I’m having for dinner!

  3. I was looking for an upper body workout- thanks C! However, I’m super embarrassed to admit but your warm up would be my entire workout.!

  4. Hi Chelsea, I normally don’t comment on these things, but I can’t seem to find an answer anywhere. What exactly is a superset? What are the benefits? I’ve tried googling it but can’t find an answer I can actually understand

    • I should have posted about gym terminology, so I apologize. A superset is simply doing 2 or more exercises back to back without a break into between. You could do two exercises working the same muscle group (for example doing a set of bench press then immediately doing a set of pushups without rest. Once you do both of them, you rest then do the routine again) OR you could do exercises that work different muscle groups. For example, from my workouts, I tend to throw in a lot of core work as part of my supersets. SO I might do a set of squats then immediately jump into a plank without rest. So for that, you would say that I’m super setting squats with planks.

      Benefits:
      1. more efficient, you can squeeze more exercises into less time
      2. Keeps you moving and burns more energy as you are not resting in between the two exercises.
      3. I think they are more fun. I get bored resting haha

      Does that help?

  5. I was browsing the pulse’s blog and saw your name/blog, i feel like i’ve met someone one famous πŸ™‚
    your blog is awesome girl! Goodness you have an amazing body, I just may have to be a regular follower after seeing you at the gym over the years

  6. I just found your site and I love all of your suggestions!

  7. Love exercise posts like this!! This is a great quick workout for the arms and I can’t wait to incorporate it into my workouts! Your arms look insane πŸ™‚ Bye bye bat wings! πŸ˜‰ xoxo You should do a butt one next… I’m trying to tone mine FAST for the quickly approaching bathing suit season πŸ™‚

  8. You’re workouts are crazy. At first I read this and was like “yay, I’ll try this tomorrow”…..looked at it more closely…..DAMN GIRL πŸ˜‰

  9. wait….did I read it right! WEIGHTED SIDE PLANK- gurlllllll, you’re so insanely fit- I’m dying!!!!

    • thanks so much! It’s surprising how quickly your core can adapt so you always have to be making core work more challenging. Since I do core every time I workout, you can imagine how many changes I have to make to keep up with it and keep it from plateauing. Try it out, you will see how quickly you see progress…after all, we use our core for really everything we do. It needs to adapt quickly so it can ensure our spine is protected all the time.

  10. I’ve been dying to ask this question…slightly personal…How did you did you and your boyfriend meet?

  11. I actually love working the shoulders! Mainly because my arms are the only place I have SOME definition. And I ALWAYS make sure to eat before the gym- I have to or else I get hungry within 5 minutes of working out. I used to workout on an empty stomach because I was told it burns fat- but there was no point because I couldn’t even workout hungry

    • YAY for eating before a workout and not listening to other info telling the opposite. I would probably pass out if I didn’t eat and despite my preworkout being almost my biggest meal of the day calorie wise, I’m still hungry after my training. Gotta fuel those bodies if you want them to work. Keep it up!

  12. Love this post, so smart and helpful in order to get the right balance. Thanks! I really love you blog and it’s a big inspiration.
    I’m trying to lose a bit of weight and eat better. It’s hard and I have trouble with motivation. but you always seem to give it to me– thanks for sharing xxxxx

  13. Please do a post on your daily routine!!! Also, what are your tips for being productive while living such a hectic life!? So much to do in so little time! I’m dying to know how you do it all and keep your cool. You’re so inspiring and motivating πŸ™‚

  14. Do you have any body insecurities? How do you deal with them, if so?

    What are your struggles in your healthy lifestyle?

    Thanks ❀ πŸ™‚

    • Of course! I have had a kind of rough past with food and body image and still have my struggles today. As much as I tell others to look past things (like if they feel they fell off the wagon for example) and not feel guilty about things, I happen to struggle quite a bit with being easier on myself. It’s a work in progress but I have to continue to challenge myself (there’s where my weekly cheatmeals come in) and hopefully I can better with those negative thoughts too.

      My biggest struggle with my lifestyle right now is balance I would say. I’m quite the extremist (type A personality with a touch of OCD lol) and that can be a problem sometimes. I’m struggling right now to fuel my body enough to gain weight as I’m underweight currently (not intentionally) while also fighting some major digestive issues that I’m still trying to figure out and am patiently waiting to see a specialist about in June. Sleep is another thing I don’t give myself enough of, but is something I’m trying hard to work on.

  15. I tried this with just 5 lb weights & am zoo sore already. but the good, addicting sore πŸ˜‰

    • yes, love that soreness and I’m so glad you enjoyed it! And never say ‘just 5lbs.’ Everyone has to start from their own starting point and you will see how you grow! πŸ˜€ Keep it up lovely!

  16. I feel so lucky to have stumbled across your blog awhile back. Since then, I’ve been addicted!
    P.S. Congrats on your acceptance- keep us updated

    Thanks for your help:)
    Dana

  17. This could not have come at a better time. I totally fell off the eating-well β€œdiet” today due to a few dumb choices but instead of being mad at myself for it- i’m going to remember that i ate really well all this week and will be diligent esp about the next two days (and longer)…

    • I’m so glad you enjoyed this post. I will say that you shouldn’t think about “being super diligent over the next few days..” as that sounds like a punishment. Forget about the weekend treats and just move on. Life happens and you should think twice about it. πŸ™‚

  18. Loved this post Chelsea (like all your posts)! So inspiring!!! Keep up the amazing work. you inspire me in all areas of my life. especially now that i am graduating- you make me want to pursue my own passions like you did despite what degree i’ll soon have. you make me love life every minute of it- living your passion is what makes life beautiful.

  19. Hi πŸ™‚
    Lauryn! I love your blog ❀ I read it religiously ever day. You're my fave!
    I have recently made the decision to commit to a healthy lifestyle (Thanks to your blog!). Just wanted to say-Thanks!

  20. Any tips on losing weight/ eating healthy when you’re constantly at work/ in the office? I’ve gained 10 pounds since starting my desk job and am having a hard time getting rid of it.

    • hmmm as with any weight loss question I always start with mentioning “being prepared”. If you are in the office or at work all the time, do you buy lunches or do you bring your own? Preparing a few meals in advance will always help you stay on track and not give into impulse buying because you have perfectly good food waitin for you that you wouldn’t want to waste.

      Also, do you find that you are eating when you are bored? Make sure you are really hungry when you eat. Desk jobs can be a problem for mindless munching (which generally occurs on the wrong types of things). Drink lots of water and do keep some healthy snacks at your desk for times when you are really are hungry or need an energy boost.

      Another thing, if possible is the reduce the sitting time when at work. I stand all day long by choice, so having a standing desk works wonders. If you have to be seated, try sitting on an exercise ball instead of a chair. This will not only help to make sure you are not slouching, but it will also further engage your core and correct any posture issues. Also, take some walks on your lunch break, take the stairs when you can and just ensure that you are movin once and a while. It will not only stimulate the body but also the mind too!

      Hope that helps!

  21. How do you deal with being sore & yet being able to work out everyday

    Thank You πŸ™‚

    • You just gotta push through it. I would never train the same body part on back to back days so that I can ensure that the main muscle I worked one day can rest and allow for my other workout to not be affected. If my core is sore (which is a happy day for me as that rarely happens anymore lol) then I just deal because I work it every time I’m in the gym (I just switch between upper/lower ab days and oblique days).

      If you find that you are too sore to get a good workout, take a peek at the way you are making your sessions. Are you doing whole body? If so, be mindful of the fact that you need to let a muscle rest so doing 3 days in a row at the gym and doing 1-2 leg exercises for example all three days may be a problem for you body to repair if you are training hard. I do isolation workouts for that very reason (and because I want to burn out a muscle completely). Plan ahead and make sure to give your muscles at least a day to rest after a session before attacking them again (at lease training them as a main body part, supplementary would be very hard).

  22. You’re so inrpsiring. Seriously, because of you I went down to the weight part of the pulse- something I NEVER EVER EVER EVER DO

  23. I really like your blog πŸ™‚

  24. so good! as always, thanks for sharing : )

  25. I’ve learned a lot reading your blog! I was born and raised in the South and grew up on heavy β€œcomfort” food. I now live in a larger city away from home and my family thinks I’ve become a β€œhippie” because I exercise a lot and, thanks to you, I read the ingredients list on everything I buy at the store, I juice 4-5 times/wk, focus on good fats instead of low/no fat and eat healthier/less processed in general. Plus I dropped 3 lbs almost immediately after I started incorporating intervals into my running routine after you posted about it. You’ve inspired me to do research on what I put in my body and how I treat it. Now if I can just be a good influence on my family πŸ™‚ Just thought you’d like to know! Thanks! Can you elaborate a little on how YOU specifically manage your portions, how much food, how often during a day? Wondering just approximately, how often you eat during the day and about how much/what are the sized of the portions? Thanks so much!

    • I’m super happy for you! I’m glad you are gaining more information and using it to your advantage. Keep it up girl!

      As for your questions…
      1. Managing portions: Right now I’m weighing all my food (I DONT RECOMMEND THIS FOR PEOPLE! YOU CAN BECOME OBSESSED WITH NUMBERS). This is only because I need to put on weight and thus need to ensure I don’t skimp on my food subconsciously because I feel it looks like too much. I weigh it and eat it all. That’s that. For everyone individuals who are not on a weight gain or competition prep diet (they would probably be weighing food too), you can check out the portion guide online (for example, salad and veggies being two palm fulls, etc) if you are worried about portions. I would always just recommend the basic idea of filling half your plate with veggies, 1/4 with a protein and 1/4 with a carb or starchier vegetable (sweet tater, squash, etc). Eat slower and enjoy your food and stop when you are satisfied, not stuffed.
      2. How often? I eat 6 times a day currently. It helps to ensure I can get the high number of calories in that I need. For others, I always say to follow your bodies signals. It will tell you when it’s hungry. I would recommend ensuring that you eat a meal first thing in the morning but from then on, do what works for your body. If you like 3 larger meals, go with that. If you find you lack energy between meals, have smaller mains and a few snacks in between to keep that energy from slumping. It’s more trial and error.

      Does that help?

  26. You’re workout is OMG CRAZY. Like girl, I always knew you were so strong, but like really…..weighted side plank, abs with 35 lbs….WOAH! I’d be sleeping with one eye open if I was your boyfriend πŸ˜‰

  27. I used to workout for the weight loss/physical benefits, now I’m slowly shifting towards working out for the benefits it gives me mentally- that feeling of being strong. I can never imagine being as fit as you, but I sure as hell will be fitter and stronger than I used to be.

  28. THIS ROUTINE IS NO JOKE. I read it when you posted it a few days ago & tried it at home with some of my dumbbells yesterday (5 lbs) (well the few ones I could do). I could hardly raise an arm today

  29. …. HELLO ENDORPHINS!!!

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