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 ♥