Reached My Goals this Week!

Yessss! I reached my goals this week, so happy! I still have to go on my hour-long outdoor run with Derek when he gets back from training his client today.

I didn’t eat terribly either. I know I have been gone the past few days so I haven’t had a chance to write my daily meal plans. My cheat meal was home-made pizza last night AND cinnamon rolls for breakfast. Ha, I guess it was more like a cheat day. I had strong will power at work all week, I allowed myself very minimal sweets, close to none.

Christmas Sugar Cookies from a few years ago at the Frank household

Christmas Sugar Cookies from a few years ago at the Frank household

Next week will be much tougher with Christmas! Derek’s mom LOVES making us treats and goodies! His Dad LOVES pumpkin pie too. You can bet Wednesday will be filled with cookies, stocking stuffer candy, prime rib, decorated sugar cookies, and so much more! I won’t be denying all of it either! I will do my best to eat “healthy” during the rest of the week though.

I GOT MY SUUUUUUIT as you can tellll! So excited, it looks great on too! I can’t wait to get my tan on and LIFT my booty! I’ve actually been debating doing a competition SOONER since I think I’m pretty close to competition shape. April 25th & 26th seems so far away! I can imagine for any competition you’re itching for it to come quicker though. I just really want to get started on dieting and shedding the fat and water weight around my muscles.

I tend to pack on muscle REALLY easily on my upper body, Derek says I need to focus on lifting less weight on top and maintaining my current muscle. I need to start adding more cardio to shed fat down below and tighten up the thighs, legs, and butt. So I’m really excited that we’re going on a run today! The dreadmill is KILLING me! I miss outdoor runs, they seem so much shorter, I can run further and longer, and they are rejuvenating. Running indoors is depressing……

I haven’t checked out the Iron Works gym yet! I called them yesterday to ask if they do free trials for potential members and they said they only do one day free trials. I want to go in Monday morning at 5am when I would usually go to see how busy it is at that time. So that will be tomorrow! Tomorrow I think I’m going to focus on core and BOOTY! I’ve been experimenting in the squat rack and I think I’m ready to squat my own weight. I’m such a newbie in the squat rack, so when I came home Friday and bragged that I squatted 90lbs Derek laughed at me. Ha, I’m laughing at myself now, considering I squatted HIM last night. Yup, I straight picked him up and squatted him once. Not very low, but I went down and came back up!

I’m going to get myself on a tanning schedule as well, I re-instated my Seattle Sun Tan package but have only gone twice since Thanksgiving! I’ll have to go twice this upcoming week, AT LEAST.

Aggghhh, I’m so excited! I can’t wait to start posing. I’ve been practicing this morning in between paragraphs. I’ve included a couple videos I’ve been going off of:

Well, I better get ready for my morning run with the hubby! Wish me luck, hope I don’t DIE. I haven’t ran outdoors since October, OUCH! Bye guysssss!

~Jess ♥

Hardcore Parkour!

JK! I just wanted to say ‘hardcore parkour’. No hardcore parkour today. The only hardcore thing that happened was my workout this morning. SUPER intense, felt freakin’ amaze balls. WTF, why don’t I wakeup every morning at 4am to workout?! Sleeping in is really over rated compared to how awesome I feel during and after a workout.

Adding video for ‘hardcore parkour’ reference:

Anyways, today I hit the biceps, back, and did 45 full minutes of cardio. Man, the ‘dreadmill’ can be such a bore, but I always feel proud of myself when I don’t hop off early! My legs are soooo sore from yesterday’s ZWOW #86! Short intense cardio and leg video that left me out of breathe. I seriously thought my lungs were closing up, LOVE it! That’s how you know it’s working. Not to mention my legs were on FIRE! Here’s the breakdown of her ZWOW #86. You REALLY have to go to her ZGYM and check out the full video, all the exercises are combo exercises, so you’ll have no idea what they look like unless you watch the video.

REPEAT SET TWICE!

  • 10 Reps of Knee Up – Pushup – Tuck [knee up jump with push up tuck]
  • 4 Reps of 10 Static Lunge Jump – Burpee [try to touch your back knee to the ground]
  • 10 Reps of 10 Mini Sumo Squats – High Jump – Burpee [force your hips forward then jump up]

Whew! 200 mini sumo squats total in that 15 minute video! Not to mention the high cardio from the combo movements. Seriously, she’s my idol. I would LOVE to one day do what Zuzka does and create my own online workout videos. OOoooo and guess what?! I stuck with my goal of NO sweets yesterday, pretty damn proud. I didn’t eat anything that I didn’t plan to either.

Today’s workout went awesome, I also ate moderately well. I allowed myself one sweet indulgence. I had about 15 peanut M&M’s at work for my Winter Training presentation. Here is my meal plan for today:

1) Banana
2) Nature’s Bakery Whole Wheat Fig Bar – 220 calories
3) Oatmeal and almond butter (my oatmeal exploded in the microwave! So I only got half… waaaahhh)
4) Steak Caesar Salad
5) 15 Peanut M&M’s and Almond Mix – 180 calories
6) Banana

7) Whole wheat, ground turkey, quinoa, black bean, corn wrap

The week after Christmas I will start taking out packaged foods from my diet, so no more Nature’s Bakery Whole Wheat Fig Bars and candy of course. I want to start eating everything really fresh again, so smoothies (hoping that I get a blender for Christmas!), hard boiled eggs, and fresh fruits and veggies. The closest thing to packaging I will get will be cottage cheese (cause it’s in a tub, duh) and whey protein shakes. I want to start meal prepping chicken breasts, ground turkey breast, quinoa, brown rice, sweet potatoes, asparagus, and broccoli. MMMmm sounds tasty actually!

Anywho, gotta run! Thanks for tuning in! Today I found a lot of bikini competition blogs, girls who are starting their first comp just like me, so I can’t wait to read up on those! See ya…..

~Jess ♥

Saturday ‘At Home Workout’

Hey everybody, hope you all had a great Thanksgiving weekend! I’m kind of sad that the festivities are over and my 5 day weekend is coming to an end. I’m going to look at it in a positive light though! The new week means a fresh start, I can set new goals and challenges for myself!

back

Pretty proud of the back progress!

Today I did an at home workout since I decided to sleep in instead of waking up at the ass crack of dawn. I was also short on travel time to get to and from the gym. I had the perfect amount of space too! All I had to do was move the big love sack onto the couch, sweep up the dog hair, put a mirror in the room and a yoga mat. I used my Valeo jump rope and my heavy resistance bands. Today I did ZWOW #93 to focus on my core and light cardio, and I did a really awesome resistance band circuit for my biceps and back. I threw in a little jump rope in between each set too, I didn’t want to jump rope too much because the sound is kind of loud on the hardwood floor. I didn’t want to disturb any neighbors!

 

It was a really awesome workout! I miss home workouts! They are so quick and effective, and you don’t have to go anywhere or share anything with anyone, it’s the best! There literally is NO excuse not to get a daily sweat session in, you can always do a workout. It doesn’t need to be a long one, it doesn’t need to have crazy equipment, or huge clunky machinery. The best types of workouts are the ones where you can challenge your body WITHOUT all that crazy stuff! I am a HUGE supporter of body weight exercises that raise your heart rate, test your agility, and really test your form and endurance. Some body weight exercises might look really easy, but that’s not always the case. If they do become less of a challenge over time, you can always modify them too. abs

I still love going to the gym, but instead of making an excuse like, “I don’t have enough time” or “I slept in too late today” I’m going to do a home workout. Too often I hear people making excuses, including myself. It seems ridiculous, it doesn’t take much to get in a good workout! It’s really easy, just make yourself do it. You can make time for about anything else, like going out to the bar, going to parties, shopping, hanging out with friends, sitting on your computer for hours, or watching TV. If you are REALLY that strapped for time, wake your ass on up at 4am and do it!

You are NOT allowed to complain if you’re putting in less than half the effort. You have to put in the work, it’s not just going to come to you. You’re not just going to get lucky one day and be in the best shape of your life. It’s tough, it’s grueling, it takes dedication, and you’re one workout away from a great start. Just keep going. Eventually working out will be a habit and for some it will be an addiction. There’s nothing more refreshing than an endorphin high, nothing more liberating than pushing your body and going further every time you try harder.

You don’t need a fancy luxurious gym, you don’t need the crazy machines that are 3 times your size, and you don’t need a thousand dumbbells at your disposal (even though it’s really nice), it’s as simple as working out at home. Seriously.

Apologies for the mini rant! Too often I hear girls talk about how they don’t have time, or how they had other plans and couldn’t fit a measly 45 minute workout in, then complain that they aren’t getting the results they want. You won’t see results if you don’t work hard, end of story. After having a really great home workout today where I challenged myself, and got my muscles going, I realized that there’s no excuse, not even for me, and I’m no longer going to listen to people who complain. Derek has always told me, “Next time you hear a girl complaining that they’re fat, and you know they aren’t doing anything about it, tell them ‘It’s your fault’.” I definitely will NOT say that, but I’m no longer going to be the person they are looking for me to be, “Awwww, you’re not fat, you’re perfect.”

Who’s actually fat that complains that they are anyways? What does that even mean these days? Whole other can of worms!

Anyways guys, hope you enjoy the rest of your evening! Tune in tomorrow, I’m super excited to hit up my gym tomorrow! Remember, you can ALWAYS do a workout at home, doesn’t have to be 2 hours long and doesn’t even need that much equipment! G’nite everybody! XOXO

~Jess ♥

 

Productive Hump Day!

Today was VERY productive, regardless of how late I actually slept in. I know, I know! I said I would get out of bed early to take on the day and have that many more hours blah, blah, blah. I ended up getting out of bed at 9am, enjoyed my coffee, read up on my social media and left the house for the David Barton Gym at 11am. I missed my bus! I literally watched it leave me…. boohoo. The next one wasn’t going to come for another 16 minutes, so I decided to walk there. I beat the bus too! Typically I like to take the bus since 8th street is so damn busy, but in this case it seemed fitting to walk on my day off. Pretty stressful walk! Half the time there weren’t any cross walks or pedestrian lights, so it was a gamble not getting hit by cars coming on and off the freeway ramp. I like to live on the edge…..

Leaning out!

Leaning out!

Had a KILLER workout! Loved it, hamstrings are on FIRE! Incorporating the HIIT cardio plyometric body weight exercises was a plus, just what I needed. Really trying to lean out and keep that bulk at bay. Not to mention, the more out of breathe I feel, the harder I feel like I’m working. I feel I get the best results that way.

After killin’ it at the gym, I went and tanned at Seattle Sun Tan and I actually didn’t burn! Feel like I have a pretty good chance of getting a base color going without frying my skin first. After I went tanning I took a pair of Lululemons I scored at a consignment store into the Lulu store to get hemmed. Finally! I’ve been wanting to do that, I probably never would have if I didn’t do it today. I took the bus home and took Keyda for a walk BACK into Bellevue, this time going down 12th street. I took her to a park for a brief moment, but the owner of another older dog asked me to ‘call my dog’ because his dog likes doing her own thing…. too bad his dog was following mine, not the other way around. That sorta put me in a stink mood. She’s a good dog, sheesh! It’s a public park, other people are going to have their dogs off leash too….

Keyda and I walked back home and stopped by Whole Foods to pick up some apples for the apple pie I’m bringing for Thanksgiving at my Great Grandparents tomorrow. Right now my pie is cooling down, I hope it’s good! I forgot to peel half the apples, so hopefully the skins don’t make a huge difference…. OOoops! I’m excited for tomorrow! Going to stuff my face and spend time with the FamBam! You can bet I’m waking up bright and early to workout too. I actually rearranged my workouts so better suit my mass consumption of Thanksgiving food. Instead of doing chest, shoulders, and back tomorrow I’m picking up the pace and sweating more with cardio, core, and glutes. Yippeeee, make room for mashed tatters!

Anywho, I better call it a night, Happy Thanksgiving everybody! XOXO

~Jess ♥

 

‘Abs are made in the kitchen’

FRIDAAAAAAY YA’LL! We made it, it’s finally here! *WOOT* *WOOT*

Pretty excited for the weekend, I have big plans. Haha, well big plans to plan for next week. I have a lot of changes I want to make to my workouts for next week. I want to incorporate more cardio, lean out my muscle mass since I pack it on so quickly. I also want to incorporate more body weight HIIT training in my warm ups to target more muscles at once, shed fat, and elevate my heart rate. This past week has mostly been focusing on lifting heavy weight in lighter reps. Great workouts this week, I just want something different.

I will admit, this past week I’ve been really bad about eating healthy. I’ve been giving in to pastries at work and delicious macaroon treats from co-workers. Bad Jess! I’ve been really ‘hormonal’, yes, it’s a poor excuse. This weekend is a fresh start for me though! My bad food habits for the week are OVER. I’m not going to give into sweets or carb goodies until next Thursday, Thanksgiving day! I believe that abs are made in the kitchen, I see improved definition when I’m eating healthier. Although this morning my abs were looking pretty good, not gonna lie. Can’t wait to see how much my body transforms when I kick it into high gear January 2013 in preparation for Emerald Cup! WOO HOOO!

So excited for this weekend, hope everyone else has a great weekend too! I might disappear for the next few days! I have Christmas shopping to do, a birthday party to attend, another ‘Friends-Giving’ on Sunday, and plenty of meal planning and workouts to write for next week. Happy Friday, much love… XOXO

~Jess

Must…. lift… HEAVIER!

Today has been pretty good so far, can’t wait for the weekend though!

This morning I went to the gym and trained triceps and biceps. *Whewww* Such a struggle! I want to lift HEAVIER! Why is 15 pounds so heavy?! I don’t understand! Then I thought about it, and I think it’s because I don’t eat in the morning before I lift. I work out fasted. I have always heard that fasted cardio is more effective for fat loss, but I’m guessing when it comes to actual lifting, it’s probably best to have something in your stomach.

So today I bought some protein powder after my workout, and I’m going to drink that in the morning before I head to the gym tomorrow. I bought what I usually get, Muscle Milk. We’ll see if there are any noticeable changes, I can’t wait to report back!

My husband wrote the 'You're Sexy' message on the mirror! NOT my daily affirmation to myself, haha!

My husband wrote the ‘You’re Sexy’ message on the mirror! NOT my daily affirmation to myself, haha!

It’s not that I want to get noticeably bigger, especially my upper body since that’s what I trained today. I just want to lift heavier, less reps, and see if that will help shed the softer layer around my muscles. I’m really proud of my progress thus far! I’m feeling really great! I finally uploaded some progress shots of my legs. Definitely happy with the results. I was afraid by hanging up my running shoes for the rainy season and winter I would pack on fat and layers and lose tone and definition in my legs. NOPE! HIIT training is where it’s at! I feel like my legs are toning and tightening quite nicely.

I think I’m going to rewrite my workout for tomorrow, I don’t want to spend an hour on the treadmill doing steady cardio. I want to take advantage of the Zumba room being empty, do some jump roping, some Zuzka videos and maybe give a little attention to my glutes with resistance band training.

Stay tuned! I will post tomorrow’s workout as soon as I write it. Have an awesome Thursday guys!

~Jess ♥

Feeling Positive Changes!

Happy Hump day! That went by extremely fast, can’t wait for the weekend so I can actually sleep in my big comfy bed!

For those of you who don’t know, I recently lost my California King bed to mold issues in our last home. I don’t want to go into great detail, but I will say that in the 4 1/2 months of living there, mold managed to grow on our clothes in our closets and damaged personal items as well as our WHOLE mattress. There was no way we could save our mattress, the whole bottom was covered in green and black mold. There was very poor circulation in the unit we rented, so our mattress acted like a huge sponge and soaked up all the condensation and moisture.

We got a new mattress last weekend though, got a really good deal on it too! California King Simmons Beautyrest Westbury Plush, free box spring, no sales tax, slight blemish for a discount (little dirt smudge, no tear), and delivery the next day for $1250 flat! You literally sink into the mattress and it hugs you. Best sleep, uninterrupted, no waking up in the middle of the night, but of course it’s more difficult to wake up and get to the gym in the morning!

Thankfully I got out of bed this morning and made it to the gym! Had a great work out with jump roping and plyometrics for my cardio. I worked on lower body today, focusing on hamstrings and glutes. Felt great! I’m getting the hang of writing workouts so they are an hour and a half exactly. Gains

I am feeling a big difference in my body by changing up my diet to be cleaner. My upper body is coming in real nicely too with the plyos, burpees, and lifting heavier. I can’t wait to see major differences in a couple weeks!

 

I’ll keep ya’ posted, have an awesome day!

~Jess ♥