Modified Monday Workout

march10workoutHey Guys!

Here’s a modification of my work this morning, hope you guys try it and enjoy it ūüôā Feedback is ALWAYS appreciated! I will be posting the ‘Derek Formula’ next week. In the mean time check out Derek’s and my Facebook page for Vo2 Multi-Fit training. We will be releasing more information on classes shortly! Stay tuned!

Vo2 Mult-Fit

~Jess

Gym Peeves

Alright, here it is.

I’m writing a post about my biggest gym peeves. I usually try to refrain from ‘complaining’ or putting people on blast…. but after 4 years of being an avid ‘gym-goer’, I feel I have the right to share my annoyances:

For starters:

1) To all the people who pick their zits in front of the weight rack mirrors – STAHP IT! #1 It’s freakin’ NASTY! Don’t you know you’re only making it worse? #2 Nobody wants to see that shit….

2) To all the people who do bodyweight exercises or stretching in front of the squat racks…. take that shit to the stretching mats, that’s what they’re there for!

3) To all the people LAYING half your body on the stair master – Wonder why you’re not seeing results after hours spent on that thing? Maybe cause you’re not actually doing anything…. you’re laying on it. Go back to bed.

4) To all the girls doing oblique dips with 25lb plates – That’s NOT going to slim up your waist. Are you trying to look like a box? My guess is ‘no’ if you’re at the gym at 5am with a full face of make-up.

5) To the Janitors and Employee’s of L.A Fitness – Clean shit, and re-rack shit before you go home at night. I expect a SPARLKIN’ gym at 5am. I’m the first person there, I shouldn’t spend 15 minutes taking 8 45lb plates off the squat rack!

6) To the Employee’s IN GENERAL of L.A Fitness – Be more educated. Be on time to open the gym at 5am.

7) To the people who feel they don’t need to wash their gym clothes for a week – Just because you can’t smell your own stench, doesn’t mean that everyone else doesn’t smell your stench. Downy…. make¬†that shit¬†your best friend.

8) To all the tool bags who stare at my ass while I’m doing dead lifts – EFFING STOP IT!

9) To all the people who are at the gym to text – GO HOME.

10) To all the girls workin’ out with their long hurrrr down – You’re not really working out, and chances are, you JUST applied that mascara. O, and your lips are injected, and your boobs….

 

That’s the short list. I’m sure there are many, many, MANY more that will come to mind the second I press ‘Publish’. If you are any of these people….. take heed. There are people like me out there that look at you like you’re crazy. But hey! I’m sure people think I’m a mean, glaring bitch who thinks they own the place…. to each’s own!

~Jess ‚ô•

Weekend Check-In

Good Morning, Happy Sunday!

It’s been a really good weekend so far! I went to the gym yesterday for cardio day. I did 20 minute intervals on each of the treadmill, stairmaster, stationary bike, and elliptical. Today I plan on going to the gym. I have the following work out written for the day:

-10 burpees
-20 swiss ball low back raises
-20 an machine back lifts
-20/20 ab twists x3
 
 
 

-10-10-10 50-40-30lb back drop set
-15 40lb back row/deadlift
-15/15 20lb dumbell row
-15 10lb back fly x3

 

-15 50-75lb smith machine squats
-15/15 15lb split squats
-15/15 15lb stationary lunges
-20 35lb plie squats x3

I still have to write my workouts for next week and set my goals! I will be posting those later in the day. Off the top of my head I know I want to focus on meal prep; having my meals planned to the T for the week so there’s no room for mistakes, and also adding plyometric workouts into my weight lifting. I really want to add more jump roping into my workouts too, if my ankle allows. The cardio machinery is dull but the weather forecast is showing rain all week. I need to suite up for the rainy season…. FAST! I think tomorrow is the only day where there’s minimal rain, I better take advantage of that. I need that fresh air to clean out my lungs!

I’ll be posting more later in the day, have an awesome week ya guys!

~Jess ♥

Official ‘Before Pics’

Before Abs  Happy Friday People!

Yup, that’s my softie¬†lil’ self on the left there. I thought I would dedicate today to taking my ‘official’ before pictures so that I have something to compare my progress to. This has been extremely humbling and is a great first step to my fitness journey. No filter, no¬†flexing, post breakfast, and didn’t work out today. This is probably a raw depiction of what I look like on a day to day basis. I’m not terrible by any means, but the goal is to be chiseled, cut, and bronze of course.

I had plans to work out today, had written everything out for the week, but I deciding sleeping in would be more sufficient. I am embarrassed to admit that I killed a bottle of wine with my husband last night, as well as stuffed my face with Snickers since our Condominium didn’t have any trick-or-treaters. *Le siiiiiigh* One step forward, five steps back. I still have Saturday and Sunday for my cardio and legs day, so I’m not too worried. My head was pounding too hard this morning to even think about picking up heavy things and putting them down repeatedly.

I turned the day around by fulfilling my goal to finally take¬†before pictures! Huge step like¬†I said, but I’m really excited to build on this. This is the true start to my journey, these photos will hold me accountable and remind me where I started and where I want to be. I can’t wait to make those gains and watch my body transform!

I have already sent the pictures to my friend Hilary who is going to compete in Emerald Cup with me. This year she competed in her first competition! August she placed 2nd and continued her journey to finals in Sacramento where she placed 4th in her division. Her transformation has been inspiring, I’m excited to have a partner in this journey!

Before Side ShotThe reason I want to compete is to show myself that I can do anything that I set my mind to. I have wanted to compete for so long, but always told myself, “No, that’s not something you want to do to your body. It’s actually really unhealthy. Your body won’t always look like that, you’ll be depressed.” There are so many things in life that are out of our control, but if we are blessed with a properly functioning body, then we have a gift and we should be constantly trying to better ourselves, improve our health, and stretching the limits to see how far we can go.

That doesn’t necessarily need to be limited to body building or outward fitness and appearance. You can control what you put in your body, how you feel on a day-to-day basis, and your overall mental health. It’s really amazing and something I’m extremely passionate about! I feel like this is just the beginning, there are so many challenges I want to take on!

Before Back_Butt¬† I look at these pictures and I think to myself, “I’m so thankful that I am healthy.” I see areas where I can improve as well as areas I am proud of. At first I was disheartened when I saw the outcome of these photos, but there’s only room for improvement and I have¬†a thankful mindset now.

Thanks for tuning in guys, hang around and watch me work!

I will definitely be shedding fat and building muscle, these pictures will transform over time!

 ~Jess ♥

Update! Pictures, work out, and Snickers!

Biceps Hello folks, thanks for tuning in today!

It’s been a great freakin’ day today, not too shabby, don’t have any complaints! I splurged on a buffalo chicken salad for lunch today at work and had a couple of Fun Size Snickers bars, absolutely delicious, nothing beats a Snickers that isn’t hard as a rock. Makes you really wonder how old candy is when you get that one hard piece…..

I had a fabulous morning, woke up bright and early to book it to the gym. I’m making it a routine to get up at 4am when my husband does, take the bus into downtown around 4:30pm and be at the gym doors a few minutes before they open at 5:00am. It’s been working out pretty successfully so far, definitely need those AM work outs to start the daily grind just right.

Today I hit my goal areas, glutes and hamstrings. Did a lil’ mix up of some functional fitness on the Swiss Ball for the core. I’ll include my work out, pardon my exercise explanations, sometimes they can be a little hard to explain!

Work Out for Tuesday, October 31st:

-20 minutes stair master step ups [Alternate between legs, do 20 SINGLE step ups per leg, I completed 5 sets of 20/20]

Back

-10/10 side plank leg lifts [Side plank position on your hand, not your elbow. Slowly lift your outside leg to be parallel with the ground. Repeat]

-15 Swiss ball crunch [In plank position with your legs on the Swiss Ball, body is parallel with the ground. Slowly bring your legs in towards your chest, contracting your abs]

-15/15 Swiss ball windshield wipers [Lie on your back with your legs straight up in the air to create a 90 degree angle. Have a Swiss ball placed between your legs, have your arms straight out from you on the ground for support. Slowly shift the ball to the left side, do not touch the ground! Slowly shift the ball to the right side. Repeat]

-15/15 Swiss  ball cross over crunch [Sit on Swiss ball with your feet against the wall for minimal support. Hands lightly placed at the sides of your head for minimal support. Lean far back on the ball and bring come up into a crunch, bringing your right elbow across towards you left knee, repeat on other side]  x3

 

-16-8-8-16 Swiss ball hamstring curl [Lie on your back with the Swiss ball placed beneath your calves, arms by your side for support. Lift your body into a plank position off the floor. Slowly bring Swiss ball close to your glutes and roll back out slowly. Repeat 16 reps. Next exercise, same position, but lift on leg straight into the air, use one leg to bring ball towards glutes. Repeat 8 times on each side. Last exercise is modified from the first. After you bring the ball towards your glutes, push up into a bridge position]

-12-12-12-12 5lb donkey kicks [Position yourself on the floor on all fours with your elbows on the ground. Place a 5lb dumbbell securely behind right knee. Hold that leg up and pulse 12 times. Second round, bring that knee in towards your chest and pulse back up 12 times. Third round, bring that leg behind the stationery knee and pulse back up 12 times. Fourth round, combine the first 3 exercises in a fluid motion. Repeat on left leg]

-15/15 10lb reverse lunges [Stand straight up, legs together, taking one 10lb dumbbell in each hand. Slowly bring your right foot back into a backwards lunge, keeping your back straight, hips forward, and left knee at a 90 degree angle. Repeat on left leg. Complete 15 reps per leg]   x3

Whewwwww! That was intense! I hope most of that made sense! It might make complete and total sense to me but be total hogwash for you. I really wish I had the time, resources, and a partner in crime on my gym escapades so I could actually make videos, or have step by step photo break downs for you guys. Awwww well, gotta work with what I got. That’s also the difficulty with any functional fitness exercise. They won’t have a name, and explaining them will hardly make any sense.

Abs¬†Anywhooozer, as you can see I’ve included some pretty decent photos of what I looked like after my work out. Can’t really say if I look like that after Snickers bars and lunch today. I’m not going to be the old grouch who denies the Holiday treats this year. I’ll be that grouch when January rolls around.

I’m pretty stoked about my upper body / bicep progression, especially considering that I’ve only really trained them about twice in the past few weeks, and only twice in the past 3-4 months with marathon training. Zuzka’s bodyweight exercise videos have definitely been a plus. Burpees will keep you pretty toned, especially the burpee pyramids she has you do! Chick is insaaaaane.

My back looks like a freaking BEAST I LOVE it! Definitely want to shed some of the softer layers. I do have pretty big shoulders though, definitely muscle there. If there’s one thing I’m proud of, it’s my shoulders.

My abs are still there, lookin’ good. I would like to see less ‘blocks’ and more oblique definition though, but hey, I’m not complaining at all. I also want to work on the lower back area, shedding fat from everywhere I can, tighten that shit up real good.

Don’t really have anything to report on the legs, it’s getting colder after all so I don’t really work out in shorts, and I’m not about to start posting pictures of me in my bra and underwear. Maybe once my ass is at the elevation I would like it to be, I’ll put on a swim suit for progress shots. Haha, I guess I’d need a picture of my chunky ass for the before picture huh? Not really a progress shot if you’re not comparing it to anything….. we’ll see, we’ll see….

Well, that was my lovely morning! Full of all sorts of sweaty fun, pictures, instagram updates, coffee, Snickers, and walking my lil’ shiba pup. Stay tuned for more! Hope err ‘body has a great Halloween, overload on sugar and enjoy the festivities!

~Jess ‚ô•