Lil Miss Fitness Freak

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


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When Your Man Is Cutting…

I’m backkkkk and I have more time than ever so you all are going to help keep me distracted mmmkkayyy?

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So when you’re a nutrition consultant and your boyfriend asks you to help him cut, you be a good girlfriend and not only help slow his roll with his cutting style, but you track his macros and make sure this cut is more successful than previous cuts.

Most people like to cut crazy fast and so that is actually a challenge all on its own because he wants to drop faster than this ‘Pro’ wants to because #Impatience. But leave it to me and science and he will see I will come out on top in the end. He will be keeping as much of that muscle as possible due to slower cutting.

The numbers are only one part of the equation though, you see, when in the bodybuilding lifestyle there are many a things a girl should do for her man to show her support during the hard times of “Summer Shredding”

You must tell them they are not getting small. 

muscle

There is a fine line between telling them they are getting shredded vs them perceiving you think they are getting small and scrawny. They are getting leaner BUT they are also growing massive shoulders at the same time….Really emphasize that! LOL! Keeps their ego happy while they feel they are starving, despite only a 200 calorie deficit.

Guys can shush it when the are loosing weight at 3000 calories

You have to constantly remind them that if they’re hungry that just means they need more veggies in their life…Or water.

If I ever didn’t have time to help him prep his food for the day, it was missing a certain filling and micronutrient dense addition. He has quickly learned how much veggies help keep his stomach from growling longer.

If they are also doing a caffeine/Pre/Stimulant detox…watch out. 

Oh boy, a cut PLUS no pre-workout. That is fun times. You’re job is to be the motivator and not cave when they say you can look at the protein powder while they “talk to the sales person,” which means they are getting a pre-workout sample.

#ISeeEverything

You should help them with their food…

bro

Or else they will be lazy a bro and just pack chicken and rice…than complain how much they hate chicken and rice and how life sucks.

Work on those wifey skills and help them out. I have taken it upon myself to be on top of his meal prep but MAN I did not realize how much food was needed for 3K calories…

food

Maybe bit off more than I could chew but the creativity is a’ flowing friends.

Here’s some ideas for you based on some of his favourites. 

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Turns out he loves spaghetti squash. Hello volume! Plus he likes how filling it is while saving some extra carbs for later when he gets his fun meal..aka cereal

Cauli “rice” was also a great fine. that whole pot was 4 servings…FOUR and it’s massive.

We experimented and made cannelloni stuffed with Lactaid cottage cheese (higher protein, less fat) + canned crab meat. He liked them but with the amount of protein he needed, he felt like the crab was lost.

Shepherds pie was also a success. Really simple recipe too!

For 4 servings…

~2 large sweet potatoes, roasted and than mashed with rosemary, garlic powder and chili flakes

~around 800g of extra lean ground beef that was sautéed with mushrooms, zucchini and onion + liquid smoke, rosemary, 2 tbsp tomato paste and some fennel seeds.

Plop the beef mixture in the bottom of a sprayed tin and top with the mash and bake at 350 for about 20 minutes or until the top browns a bit (you can add some butter on top, I just sprayed it a bit with some coconut spray)

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He loved his little dairy free mac n’cheese cup. I used a lactose free, skim mozzarella cheese that we recently found at Zehrs and mixed it with some quinoa pasta (again, higher protein) and baked it in a ramekin until the top got nice and toasty. Served with a baked (my tin foil method) turkey breast fillet with steak spice and sautéed snap peas.

 

He was very very happy with his waffle sandwich. I tried to do the whole sweet potato chicken n’waffles thing but it had to be more macro friendly so I made a kabocha squash waffle (lower carbs) with chicken breast meat, his lactose free mozzarella cheese and a runny egg and he quite enjoyed it…

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When the photographer/chef says you have to show the sammich contents while pretending to eat it…

Kabocha Waffle (makes 2 waffles)

Blend together –> 90g cooked and mashed squash + 1/2 cup or 40g oats + 1 tsp baking powder + 1 egg white (32g) + Italian spices + water to make a thick batter. 

Spray your waffle maker (mine is sad and makes flat waffles…) and cook your waffles as directed. 

Annddd these little beauties were a quick and fun lil recipe from The Lean Green Bean that he actually loved.

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I used a lactose free white cheddar in the centre of each meatball (which was made with extra lean ground turkey + some chorizo sausage) and then rolled them in panko + Italian spices. The cheese burst while they were baking and turned out great over zoodles and sauce with spinach (cuz micros…).

And finally…breakfast. He has come to love avocado english muffins with runny eggs and turkey bacon but sometimes breakfasts sammiches sneak in there too…

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His camera makes this food look all glowy and such

Turkey bacon + spinach + Chicken breast + runny egg + sriracha and mustard on a whole wheat bagel. Good to go.

Ladies, if you and your man are into the bodybuilding lifestyle the time between March and summa generally means cutting season. Put your apron on and get your ‘swole’ comments ready because he would do the same for you so make him feel special during this hardship.

Have some fun and surprise him with some fancy feasts that fit his macros and you will win his heart and keep him shredding 😉

And if you don’t do that lifestyle, hope I gave some interesting food prep ideas!

Much love friends! 

Best food prep staples?

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Now We Wait…Thinking Out Loud

Guys.

HOLD UP!

obama-meme

I’m done.

I AM DONE MY APPLICATIONS!

OMG party party!

dance

Such a relief to be done with all of that and now it’s time to wait. At this point, I’m not very anxious about the answers yet because I’m too busy relishing in the fact that my brain has more empty space to use for something else now.

You would think I would be sleeping soundly now…

Sleep brain, sleep…

Don’t you hate when you are all prepped to go to bed early cuz you have an early wakeup and your brain is just like…

nope

Hello 4 hours of sleep and a full day of classes + gym + night class. Le sigh

This is not helping with healing brain. Don’t you get that…

Maybe my insomnia is because ..

I have no idea where my life is going now…

Where will I be in 6 months?

What if I don’t get in…what am I going to do?

What if I get more than one of my top choices (ha thats positive thinking), what will I choose?

Gah so many questions and makes me feel like I’m in limbo.

limbo

I really don’t like not knowing things. I’m a type A personality and like to be in control 24/7 so having no idea where I’m even going to be living in the next few months drives me crazy.

I just signed off my house a week ago. Like guys, I’m practically homeless!

……

Anyways enough about life, what other things caught my attention recently

Wait for it, controversy ahead…

Saw this video this morning and thought it would be a good discussion piece. I’m not trying to push my views on anyone, but I thought this was a good side of the argument to share.

Case in point, cows milk is technically for baby cows. The hormones, the proteins, the nutrients, its for growing a cow…

…not a human.

So in the long term, does this have an effect on us? Who knows (the doctor seems to think so…), but when you think about it, it’s kinda weird. Also, technically, is there anything super important about milk other than calories perhaps? You may argue calcium BUT there’s controversy about that too soo… yeah.

Thoughts?

Who’s bright idea was it to start drink from cow boobs anyways?

Glute gains…

Can I also say why computers and phones still don’t understand what a ‘glute’ is. It gets autocorrected to flute or apparently gluten..

I cannot wait to watch this video

I love Jeff Nippard’s informational videos and this one is on GLUTES! Perfect for pre-leg day tomorrow.

Speaking of my training …

Hopefully I will be kind to myself tomorrow as I anticipate I won’t hit my normal numbers due to still getting over this detox. Can’t say I haven’t gotten a bit frustrated over this week because I get more winded and am overall just more tired.

On top of the fact that I’m so bloated and gassy that I feel like a sausage…

..a few more days…a few more days..

I felt hunger for a moment today. Thats a start.

Try these muffins!

Almond flour is mad expensive but trust, everyone said these were the best muffins I ever brought into the gym and my housemates didn’t want me to take them from them..

gingerbreadmuffins

Wish I could take credit for the recipe but, alas, I cannot. I did do one switch, which was to use half molasses (more gingerbread-y) and half honey.

But trust trust trust, my family at the gym is saying they will buy me almond flour just so I will bring these back to them. They are that good and completely flourless, only a few tbsp of natural sugars and good healthy fats.

Anyone else truly adore the smell of gingerbread?

Also, these cookies…

I did alter these slightly by de-veganizing it by using eggs, used 2 tbsp molasses for the maple syrup (didn’t have any) and only a few tbsp of coconut sugar..

Next recipe I want to try is these..

veganpbjbars6

So easy. So little ingredients and how pretty are they!

…we shall see if mine look anything like that…

I been hearing so much good from this book…

milk-and-honey

I’m not a reader but I have such an urge to get my hands on this one.

I’m on such a motivational and inspirational kick right now and I think this book (even though its apparently poetry..) would be right up my alley.

And finally to finish off with this lil quotation..

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Always be a light. That is all.

Thanks to Running with Spoons for the Thinking Out Loud Thursdays hook-up.

Thinking-Out-Loud-2

-Chelsea


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Winding Down This Wednesday

Trigger Warning. For those who are currently struggling or are triggered by the discussion of exercise, psychological struggles, pictures, food, etc please refrain from reading this lil update. The goal here is to ensure everyone remains in a safe place mentally when on my blog!

My friends.

Do you know how much it has hurt me not to be able to chatter with you much this semester? I have my moments where I wonder if you are feeling let down or frustrated with me thinking that I just don’t enjoy or want to blog anymore but please believe me when I say that is far from the truth.

I miss you all and I miss sharing things with you! 

I have tried to push aside the guilt about not blogging and focus on the fact that I’m finishing up my semester hopefully on a high and that I am actively working to bring back up my health status…

My health. How is that progress now that I mention it?

I owe you an update.

I have been officially been working with my coach, Mike, since the beginning of January. I had brought it up before then but we didn’t really gett’er going for real until then. So I suppose I’m wrapping up my third month with him. So what has that brought?

Weight Gains?

Can’t say really because Mike doesn’t want me weighing myself. I will be honest and say that I was initially weighing myself because I felt as if I needed to know when the scale began to tip up. You heard about my lil meltdown I had previously when it did increase a bit and so I have been forbidden to get on it since. To be rational though, that number really truly DOESN’T matter. Your weight tells you nothing about what is going on with your body really. It doesn’t tell you whether you’ve gained fat, water, muscle and so forth. It doesn’t tell you if your organs are repairing themselves. Whether your hormones are regulating. NOTHING. So really, all it does it make you obsessed with a number for no apparent reason.

So with that in mind,  I do weekly progress pictures with Mike and he makes changes as we go…which is EVERY SINGLE WEEK.

Food Gains?

Duh…

I’m not going to say what my specific current numbers are, but to give you kind of an idea…

I’m almost eating my weight in fat (number of grams to number of pounds).

I’m eating triple my weight in carbohydrates.

And around double my weight in protein.

And this is only the beginning. Pretty much without fail, with each passing week, I get another increase. The struggle is real, ya feel? Guys may not (4000+ cals would get their attention), but ladies, do you know how much food that is. Geesh

What I will say is that is just another piece of evidence to show you that you don’t need to be restricting to 1200 calories to maintain your weight or even loose weight! Yes, everybody’s body is different and they all metabolize and respond to nutrients differently but let me be an example to you. Eating high carbs doesn’t make you fat. Eating more then 1200 calories per day doesn’t make you fat.

I may be 5 feet tall but I train hard and so my metabolism is basically a beast…err efficient. I’m truly learning that I need a lot of food just to keep up with it, let alone, make it grow.

BUT! Even if you don’t train, you need to fuel your body sufficiently.

Strength Gains?

Oh yes my friends!

My pride and joy right now is my squat. Since reading week (mid February) my back squat has increased 25lbs! I’m now squatting more then 1.5 times my body weight which is so exciting as that was a lift that really took a hit when my body basically gave up on me (i.e. my strength took a nose dive) in the gym after the weight loss. I’m pushing so hard to reach that 135 ASAP!

Overall though, I’m much more energetic in the gym, my lifts have been feeling amazing and almost everything is just going up. I PR at least once a week in something and it’s just an amazing feeling.

GIMME ALL DEM GAINZ!…

Please…

Mental Gainz?

Lots! Yes, I have had my share of mini meltdowns throughout this process and things may have taken longer then they should have sometimes, but the point is that I not only have to fight the physical but I’m also fighting back the mental as well and that is tough.

I get frustrated with myself sometimes because I wish I could be like everyone else and be happy to be told to eat more food, but I have to take a step back though and realize what significant barriers I have broken down!

~It may have taken me 3 weeks longer then it was supposed to but I managed to add 4 tbsp of nut butter to my day ON TOP OF what I was already eating in my morning oats. This was huge because I had this ‘rule’ in my head that said I was only allowed to eat 1 serving a day MAX (2 tbsp).

~I still have my treat meals (almost still weekly) despite the increases. That was hard for me because I felt that I should stop eating ice cream every Friday due to my already eating more then normal.

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Jays is back open for the season! Let the spoiling begin!! Homemade Reese’s Pieces Peanut Butter gelato (right) and my ultimate favourite, Salty Caramel (left). All their products are made in store. Drools….

~I realized I still get hungry despite eating more. That was another big thing for me. You see, for me, my struggles surround feelings of fullness. I don’t necessarily freak out over calories per say, but I freak out thinking I’m going to feel more full because when I’m more full my tummy will stick out and that’s when I have issues. When you start to feed your body properly after a time of restriction, your body starts to realize that it’s getting more and with that, it can then allow itself to use those additions and ASK for those additions through hunger or other signals. Often times you may think something is a lot but then the next day your stomach will start growling for that extra food because it wants it. It’s proof that your body is efficient. More food or just enough food means that your metabolism is able to be the most efficient and use those nutrients to the best it can, making you an optimal burning machine.

~I haven’t gotten fat. Despite a fairly big increase (in my opinion) to what I’m eating, I have not gotten fat. Instead I have gotten stronger and I have been getting comments that I look healthier (despite the fact that I still really haven’t gained that much). My coach tries to keep me on the straight and narrow about that whole situation but it’s hard for me not to be negative sometimes. That, my friends, is a work in progress.

Any Negatives?

Any change won’t come without it’s share of some not so nice things. For me, the biggest struggle, other then my mind (I’m looking at you ED!), has been my IBS kicking up a fuss with every damn increase pretty much. If any of you have irritable stomachs you know how moody you can get when your stomach decides to screw with you. It sucks, like hard. I’m learning the very weird limits my stomach has and I have had to adapt and try to work with it or else I will just spend all my days with excessive and painful gas, no hunger (because of said gas) and bloating. Sorry TMI but it just doesn’t make this process any easier physically or mentally.

I’m still pushing though and I have so much love and support plus an amazing coach who is backing me up and having patience with some of my irrational thoughts and whining. I will do this and I will come out on top.

….

So, I don’t know if you have been wondering what I look like at the moment as my selfie game has been weak for the past lil bit…

I was super hesitant to post this because I was afraid of what you might think. I was afraid that you would think I looked gross and too skinny. Well the fact is that I am too skinny but I’m moving in the right direction and I should be proud of the gains that I have made regardless of how small they may be. This is my starting point and I’m full speed ahead towards my goals.

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The left was the first progress picture I sent to Mike. The right was two weeks ago. Again, the changes may be small and I’m still small but I’m making progress and he was super happy to tell me about it by putting this shot together for me to compare. 

If you have continued to stick by me during this dry period that is this semester, I appreciate it so much and I cannot say sorry enough for not bringing you the content you deserve. I hope that I can do better now that this crazy semester is coming to an end.

I love you all and lets hope my blog can be a bit more active once again because lets be real, my chattering and random thoughts just cannot be contained!

-Chelsea


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Motivation Mondays

My Friends,

This is something that makes me quite sad

Screen shot 2015-07-20 at 9.55.25 PMMore so, it makes me angry.

This video (click the picture to go to the link) went viral and I found it on Facebook and I just had to comment on it. Have you seen it?

I have said before that our society is toxic. It seems that people will always have something negative to say about others. This reality is something that is unsettling to me.

This though…

Takes it to a whole other level.

The internet is a place where people can hide, be trolls and just be plain awful to others without repercussion.

Why do we have to use a tool that has so much potential for good things for things that are just so wrong.

Now, I’m not here to preach about the misuse of the internet…

Instead, I’m wanting to comment about the fact that, as I said, people will always have something negative to say about someone else.

Especially when it comes to appearance related things.

You wear too much make-up.

Gah don’t you think you should ‘have your face on’ before you leave the house?

See, people are confusing.

This video is honestly disturbing though. People calling her ugly and making snide comments about the fact that she suffers with acne. BUT when a make-up team comes in and basically plops a movie-ready amount of make-up on her face, she is now deemed flawless.

This is what leads to this..

IMG_7953Is that what we are looking to do?

Are we looking to have young girls feel the need to cover their beautiful youthfulness so early because that is what is right? To fear ever getting one single pimple because apparently the world will turn their backs on them.

Do we want to be in a world where everyone is always self-conscious and chasing after something that is not real?

I would certainly hope not.

So in response to this video and because I was so haunted by it that I really didn’t know what to say (shocker), or rather, how to say the storm of thoughts in my mind in a proper manner, I took my own MAKE-UP LESS selfie…IMG_7935And, yes, I have my own insecurities about myself, I want to motivate and challenge you all to turn those into positives.

Yes I am self-conscious right now because I’m too thin BUT I’m working on it and am happy to say that although it may be at turtle speed, I’m heading in the right direction

Yes, I have dark circles under my eyes but hey my eyes sparkle when I smile so since I smile so much no one will notice.

Yes I have a pimple on my cheek that has taken up residence for like 2 weeks now (thanks mother nature…) but hey it’s way bigger in my own eyes then anyone else and why should I care if someone else sees that my skin isn’t picture perfect. No one’s skin is.

Basically I want to tell you all that you are beautiful. More importantly then the outside though is the fact that you are beautiful on the inside and that is what shines through when people interact with you. I hate the fact that others can be so cruel and dictate how we feel about ourselves. That needs to stop. Pronto!

I am me and you are you. No one looks like the airbrushed cover models and no one ever will. Nature created us differently to keep things interesting and that is how it should be. We are not mannequins.

Remember to always focus on what is inside and when you come to the conclusion that you are a wonderful, smart, talented and happy individual who does amazing things, those negative things that people say to you (because of their own insecurities) will simply not phase you in the slightest.

Happy Monday my beauties.

So tell me, what are 3 things about yourself that you may have felt negatively about in your past but now see their beauty?

-Chelsea


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It Can Bring You Up Or Tear You Down…

The mind.

The mind is quite powerful as I have mentioned before.

With that in mind (no pun intended), you should want to use it’s power for good right?

Sounds easy and logical but in these days where negativity is the norm and it seems like thinking positive just takes too much effort, its actually quite difficult.

My friends, I was told today that I was a pure inspiration this morning as I was beginning my gym sesh.

Where did that stem from?

Let me share part of the conversation I had with a lovely women I tend to start my mornings with as she comes in to train with Jack (her trainer at Goodlife).

Her: Hey how are you?

Me: I’m good thanks, you?

Her: Ugh, it’s Monday. I hate Mondays. Smiles.

Me: Aww, Monday is a fresh start. Don’t think of it as negative…

Her: See this is why you are so inspirational. Geesh, I always say to myself if she can be here then SO CAN I!

I was super flattered by her comment, after all, I love spreading any form of motivation for people to better their health and themselves, but I was also moved by how such a lil statement (stay positive) could make such an impact.

It really made me stop and think whether I take my own advice. I don’t think anyone could say they are 100% peaches and rainbows every day of their life, but maybe if we worked at being just a lil bit more positive on a more daily basis, our moods might be better for it!

After I heard The Online Coach say this…

“Guys, no matter what you know you have to do in a day, start your day saying that today is going to be a good day.”

….

I have been actively trying to do this more often.

If I wake up and I’m tired, I’m going to avoid saying the typical

Uggghhh I’m so tired, this day is going to suck

And replace that with something like…

I can’t wait to train.

OR just simply, as The Online Coach said exactly…

Today is going to be a good day.

As I said, use your powerful mind to your benefit, not to your days demise.

This picture is actually my display picture on my phone. A constant reminder to be happy and positive even if you feel the rest of the world is miserable.

Try it out and watch your mood shift. Set the mood for your day as a positive one. 🙂

Here are some examples of ways you can turn things around if life throws you a curve ball that gives you the urge to be negative.

Work stressing you out…..Obviously I’m good at what I do because people feel they can depend on me. Take things one at a time and I will get them done.

You’re stuck in traffic….The sunrise is beautiful. The day is bright and therefore so will mine.

You failed a test….Okay so I didn’t do as well as I wanted, but now I can take this and figure out the pieces I didn’t understand as well as I thought I did and move forward stronger.

You’re workout sucked…I’m not a machine, I can’t be wonder women every day. So maybe my strength is not there today, but I can work on my endurance and take this opportunity to increase my repetitions to challenge myself in a new way.

You fell off your diet…By me feeling as if I need to eat those ‘restricted’ foods, it means this way of eating is not right for me. I need to educate myself on something that is enjoyable for me and fits my life.

Wow less then 1000 words, now that’s something.

Be you’re own motivation.

In fact motivating and inspiring yourself on this Monday (and every day!) is quite Marvelous.

Thanks to Katie for inspiring me to put a lil bit extra Marvelous in this Monday.

What negative thoughts make an appearance often for you? What would you say instead to put a positive spin on them?

What is one phrase you hear others say that really just irks you?

-Chelsea


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Motivation Comes From Passion

Hey Friends

Guyzzzzz it’s my 200th post! And it’s going to be essentially wordless. How fitting. The chatterbox is silenced, from a words-on-paper…err keyboard… standpoint anyways.

I wanted to thank you for all your comments on my vlog yesterday. It had been a while since I physically chattered at you and I was happy you enjoyed it. With that, I have a follow up lil vloggy for ya. Click on the picture to take you to my video.

Photo on 2015-02-03 at 13.33 #4So I’m breaking the 200s with some motivation.

Enjoy.

🙂

Chelsea


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Progression Is A Wonderful Thing

Hey Friends,

Yesterday morning was one of those mornings in the gym…

You know, those mornings where you’re tired. You’re achy. Your mind just isn’t in that #BeastMode and you are feelin a bit low on motivation.

Yesterday morning was all of the above for me.

Now normally when I’m really tired I can snap out of it once I really get going in the gym but unfortunately that mental fuzziness just did not let up and I was thankful by the end of my lift that I was done for the day. Yes, I have those days too.

So those days are frustrating yes BUT I have to stop myself from coming down on myself because you know what…?

I’m a human being. I’m not a machine. At least, that’s what one of my spotters told me when I complained that I wasn’t lifting to my standards.

It’s true though. We all have our off days and we have to push back that negative self talk and accept the fact that EVERYONE has these days and that it’s not the beginning of a downward spiral of crappy workouts. Plus, be proud that you pulled through the workout despite not feeling up to par!

#RealTalkPeeps!

You know what else helped to reassure me that my strength was not magically disappearing?

Starting a new workout log.

You see, I track my workouts in a lil notebook every day so that I know how my lifts are going. I write down my routine with all my weights and reps so that I can…

  1. Remind myself what weights I’m using
  2. Use those weights and/or reps to compete with myself and see if I can do better
  3. Check out the routines of the past few weeks worth of a given body part so that I don’t end up placing lifts in the same order
  4. Track new PR’s

That last point is what I wanted to share with you today and what gave me some pride after a tough workout, mentally and physically.

Whenever I finish a notebook and start a new one, I always look back at the previous few weeks and write my personal bests (reps and weights) on the first page so I know my starting point in that book and figure out what new goal weights I’m looking to hit that are reasonable given my current lifting status. After completing this current notepad and looking at my PR’s that began that book, I was amazed by the progress I had made in some of my major lifts.

After a substandard workout, this was a nice change of pace for me.

So, I decided to share with you my progress not because I want to boast about strength gains but because I want to always be open and honest with you guys about myself and these kinds of things are truly what make me proud of myself and keep that passion burning in the gym. It’s also a great log for myself too because if I’m ever in that ‘lack of motivation’ state as it shows how hard I have worked and where it has taken me.

So I started the book that I just finished on December 15 2012, which was midway through my final year in undergrad. Now, this seems like a long time ago (this book was quite large as you can probably tell) as it has about a year and a half worth of workout logs in it, but hey, progress is progress and any increase in strength is a win for me.

So without further ado, here are some of my major lifts and the corresponding progression from Dec 15/12 to now.

SquatsSquats. This one is quite a difference for me. I started off using dumbbells for squats because I was afraid of the barbell. I mean come on, I’m five feet tall and I’m pretty sure the bar is greater than that. So yes, I was scared. After making my way up to using 55lbs on each shoulder, I kept being asked by my spotters why I didn’t just go over to the squat rack so that I wouldn’t always need someone to help me with the weights. First response: I would be wobbling all over the place because the bar is so long. Second response: Because of said wobbling issue, I would have to drop my squat weight dramatically and I would loose what I had gained. After a few more weeks of being stubborn about it, I decided to be brave and go on over just to ‘test the waters’ with the bar and you know what? Said wobbles I was so afraid of lasted for only a few sets and I was able to throw a few plates on the bar that first day. Since then, lookee where I have worked up to! I will say that I enjoy being able to easily squat the bar with a 45lb plate on each side because I’m so lil and the weight looks huge. 😉

 Overhead Barbell PressOverhead Barbell Press. Okay this one is meh BUT shoulders are my lagging body part, or that area on my body that seems to respond the slowest to training stimulation. It doesn’t gain muscle or strength very quickly. At some point, I did isolate shoulders out into their own workout because I wanted to work on them and I have really been loving this decision. In fact, shoulders have actually become my favourite workout of the week now.

LungesWalking Lunges. This is another proud moment for me. I have gone from lunging 100lbs to 130lbs for 5 to 6 reps. A 30lb difference is quite a good jump for someone of my size I think. Okay, so size shouldn’t matter but hey, I can be proud that I’m 5 feet tall and can be lunging with these babies on my shoulders!

DipsBench Dips. Huge progress here! Weeeooo. This is one of the lifts I’m known for in my gym (along with lunges and wall sits). I’m super proud of where I have gotten with this lift and now I’m really focusing on slower and lower contractions to hit those tri’s even more.

Chest PressDumbbell Chest Press. I have enjoyed seeing my weights going up for this lift in particular because these weights look massive when I’m lifting them. I’m super proud that I can now rep out about 8 good quality reps with 40’s on decline bench press with no spotter. Chest press makes me feel really strong probably because I have always considered my upper body to be weaker and slow to progress in comparison to my legs (hello captain obvious, legs= bigger muscle which should tell me that they will be faster to see progress, but you know we are all irrational when it comes to critiquing ourselves).

wall sitsWeighted Wall Sits. Now this is not within the same time frame as the other lifts but I wanted to show it because of the HUGE gains I have made with it. So I first started doing wall sits as a super set to another leg exercise back in October of last year as a way of burning out my hamstrings and wow 1 plate to 6 is quite the difference. My spotters now have to put these on my lap in 2 additions, amirite Dean?

So that’s it guys. Those are the major lifts that I had progression stats for and I have to say that I’m pretty happy with my gains. I have also put together a new lil list of new lifts that I have begun to incorporate in my training….

New PRs…and hopefully I can work at these ones as well and see some good strength gains over the duration of my new (much smaller) notebook.

 

To end off this post, I wanted to share with you all the death day lovely leg workout I pushed myself through this past Wednesday. As per usual, it was a doozy and I definitely felt it for the next few days. My body also told me loud and clear that I did not stretch long enough with my clicking hip flexors and tight calves. Opps. Do yo stretches peeps! Don’t be stupid and lazy like me.

squat racksWarmed up doing weighted planks with a 45lb plate on my back for 1:30 for 3 sets. I have added some dynamic movement into these as well through either stepping my feet one by one off the platform OR doing mountain climbers. I super set these planks with weighted (40lbs) decline situps. The situps include a 35lb drop set. ~15 mins to complete.

For the barbell squats, a normal stance was used and I did the last 3 sets with 155lbs for 6 reps, with the final set being a drop set with 135lbs. Due to the focus being on my squats and me just wanting to activate the hams and the glutes, I kept the hip thrusters a touch lighter at 105lbs for 6-7 reps with a final drop set at 95lbs.

Weighted wall sits were at my max of 6 total 45lb plates on zee lap for a whole 1:30 minutes. These were really tiring that day for some reason. I thought perhaps it was because I hadn’t done hip thrusters in a while and because I did glute cable kickbacks during my second working set, my hams and glutes were getting mighty tired at that point.

Lastly, the leg extension burnout round was set at my usual 145lbs for 7-8 reps with a final drop set at 115lbs until fail. I think I got like 3 at this point. These are done in conjunction (super set, no stopping) with goblet squats using a 60lb dumbbell. The goblets also have a final drop set where the goal is to really just die….err I mean burn out the booties through doing both pop squats and pulses.

I then crawled my way to the locker room, ate my post workout muffin, foam rolled, stretched and biked my sorry lil tush home to prep for 8 hours at work. Yeah, fun times. 

The end.

Do you track your progress?

Which body part progresses the fastest for you?

-Chelsea