KB Single Leg Squat Knee Tuck Combo

Soooo, I’ve been meaning to do this for pretty much a YEAR now.

I really suck at iMovie, video editing, video recording in general, YouTube, you name it. But I’m accepting the challenge to create an Exercise Video Library so you guys have something to reference when I post workouts, and so I don’t have to spend hours scouring YouTube for the right video.

Today is the first day of Spring Quarter so I probably should have been working on this during Spring Break, but whatever, it’s a start! I am vowing to watch less TV during my free time (keyword less, I’m not banning it completely!) so I can focus more on school work, fundraising, volunteer events, and creating a decent size Exercise Video Library for the workouts I write.

Here’s my first exercise video! Details can be found in the video description. I will hopefully be posting more this week so I can have a full workout posted by the weekend. Stay tuned for more, and in the mean time, invest in a 25lb kettlebell!

~Jess

Cardio & Lifting Challenge!

Today I’m going to be trying out this new cardio workout as a warm up to my lifting session. I’ve never tried it before, but it looks like it will get your sweaty, keep your heart rate elevated, and focus on your glutes.

Lately I’ve been using exercise combos during my plyometric warm ups to focus on my glutes and I can tell a HUGE difference! I don’t know if I’m just looking for booty gains and hallucinating, but my butt definitely looks and feels perkier, rounder, and lifted.

For my lift I want to try this Leg Superset. It looks like a challenge, but I’m more than willing to accept so I can reap the benefits of having a stronger lower half and of course a nice booty 🙂 I’ve been a little obsessed with the muscle gains I’ve been making and I’m interested to see where I can take my body physically in strength WHILE….. also maintaining lean body mass and agility.

NLA

Derek and I have decided that we want to run a half marathon on Thanksgiving day before the gluttonous festivities! I haven’t ran outdoors for a few weeks now and the weather has only gotten worse. I will have to take my training indoors soon. We won’t be registering for a race, him and I will run 13.1 miles around our house. Better start training!

Try these workouts if you dare! Has anyone tried incorporating Pistol Squats into their workouts yet? Let me know!

~Jess

Update – 9 Days Out!

Good Morning Fit Fam and Followers!

EEEEEEK! 9 days out, is this real life?! Can time move faster!?

I’m so excited I can barely contain myself. I am feeling a million different emotions; excitement, anxiety, nervousness, confident, a lil’ doubtful but I keep pep talking myself, and very very thankful that I am on the home stretch of this very looooong prep. All my hard work is going to be on display for friends, family, and fellow competitors to see. 9 days to add the finishing touches, 9 days until I can enjoy my reward meal and reflect on the experience.

Top 5 Bikini Class A Gals. I will be meeting them all in 9 days!

Top 5 Bikini Class A Gals. I will be meeting them all in 9 days!

I have been very good about collecting all the information I need, creating a ‘To Do’ list every day, and planning every meal and workout up until the competition day. Last week’s intensive workouts left my body aching. The pool at my gym was closed all week last week, so I had to make due without it. The pool opens today which I’m very excited about! Cardio without the impact, swimming will definitely tone up my package giving me a leaner look. The Competitor List came out last night, so I’ve gotta perfect my look because the competition in my class will be TOUGH!

This past weekend I went to the Vancouver Natural with a gal I met on IG, her name is Ashley and she is competing Figure in Emerald Cup. She’s a really cool chick! It was fun going to the show with a buddy, I’m glad I got to experience one before competing in one. Unfortunately I missed the Bikini pre-judging, Bikini was in the morning show and we ended up going to the night show instead. Tons of fun though, great experience! It was definitely a smaller show from the looks of it, Emerald Cup will be MUCH larger.

Dexter Jackson up close and personal guest performance at Vancouver Natural

Dexter Jackson up close and personal guest performance at Vancouver Natural

I’ve been practicing my posing every day, and guess what? 30 minutes a day really REALLY helps! I’m feeling more and more confident, adding more sass, turning my hips more, hitting my poses strong and mastering my transitions. I’m so thankful I got a Mac Book so I can video myself and play back my routine, it definitely helps to self critique, post online and get feedback.

This weekend is Derek’s birthday! He’s turning 26 this Friday, April 18th! OLD FART! Haha, just kidding 🙂 Saturday night we’re going out to Lot 3, so bummed I can’t drink with him to celebrate. On a positive note, I’ll look smokin’ hot in my itty bitty dress! This weekend I plan on getting my hair cut and picking up make-up samples for the competition, as well as fitting in a couple more tanning sessions and possibly picking up some cheap competition jewelry if mine doesn’t come in the mail soon. I’ll begin depleting water this weekend and exfoliating my skin for my spray tan appointment. Just a few more intense workouts then I can relaaaaax for PEAK WEEK!

I’m so thankful that I’ve had the help from fellow competitors and family to guide me through this entire process! Everything from posing practices, depletion methods, make up advice, meal prep ideas, and moral support. I love being a part of this community, people are so supportive and want to see you succeed! I’ve been extremely blessed during this entire process, despite the down days where I feel so hungry, emotional, and exhausted.

I have even gotten a head start on my IIFYM – Reverse Dieting Plan! I’ll provide the breakdown, I’m very excited:

1) April 27th through May 10th (2 week period) – 
1400 calories a day
50 minutes of cardio 5 days a week
2 weight training days

2) May 11th through May 24th (2 week period) –
1600 calories a day
40 minute of cardio 4 days a week
2-3 weight training days

3) May 25th through June 7th (2 week period) –
1800 calories a day
30 minutes of cardio 4 days a week
3-4 weight training days

4) June 8th through June 21st (2 week period) –
2000 calories a day (will assess my caloric needs)
20 minutes of HIIT cardio 3 days a week
3-4 weight training days

I am feeling extremely prepared 🙂 Bring it on Emerald Cup! Gimme a crown and fat juicy burger!

~Jess

 

 

Murdering Yo’ Legs!

Murdering Yo' Legs!

Killing my legs and burning out my ass as much as possible! With the new diet I’ll have less strength to lift heavy, so fitting in as much weight TODAY before this upcoming week begins.

Low weight, high reps, cardiooooo, and diet restrictions in store! Let’s shed some fat and reveal the muscle that has been building underneath!

~Jess

MMmmm, yummy Shredded Chicken Whole Wheat Wrap

chickenwrap

Just thought I would share my delicious lunch 🙂

I haven’t been feeling well the past few days, so I’ve had to make my own lunch at home since I haven’t been able to eat my free lunch from work. Nothing too elaborate, but freakin’ delicious and filling! Quick, easy, and I could eat it every day.

Ingredients: 

-1 La Factory Low Carb Whole Wheat Tortilla
-3 oz shredded chicken (best cooked in the crock-pot!)
-1 tablespoon Sabra Hummus
-1 oz Eat Smart Kale Salad mix (bought from Costco! No dressing)

Enjoy!

~Jess

 

2 More Weeks…..

2 more weeks of cheat meals, peanut butter, and Quest bars that is! Ughhhh…. I’m dreading it! Sacrifices! I didn’t even get a chance to try to the new ‘Cookies & Cream’ bar by Quest…. waaahhhh! 2 more weeks, maybe I can snag one before then!cookies n cream

I’ve been naughty and haven’t been fulfilling my ‘two-a-day’ goals the past few weeks. Of course Seattle decides to pour rain and snow when I start my new training plan. Last week I only completed one ‘two-a-day’ and this week I will only be completing two ‘two-a-days’. A little disappointed in myself….. In my defense, it’s been crazy with vacation and interviews!

At this point I’m more worried about my posing than I am about my workouts and dieting! I still haven’t set up a practice with a friend, I need, need, NEED to do that ASAP! Hopefully this weekend…. I need to start emailing, Facebooking, and texting friends! EEEEEK!

I also moved my photo shoot to March 1st instead of next weekend. I’m feeling a little bit ‘fluffy’ from the 2 Year Anniversary celebrations, on top of Mother Nature knocking this week. Definitely NOT feeling toned, tight, and camera ready. I need to time look perfect in the new bikini I will be receiving from ‘BellevueDesign’! I’m so excited, Morgan Dickson did a fabulous job and I can’t WAIT to see the purple beauty with bling-bling in the mail! Check out her Etsy! She has multiple colors: Platinum, Ruby Red, Amethyst Purple, and Royal Blue! Great prices and cute connector options. Check out her IG account as well, she recently did a free bikini raffle, keep an eye out for more!

etsy21 I adjusted my macro ratio to allow me more nutrients for the heavy workouts that are about to ensue. Today I will be working out AFTER work (ewwwww, which I hate doing). I have to start getting used to working out after work since either A) I will be moving to the morning shift 6:00am to 2:30pm or B) I will be receiving a promotion (fingers crossed!) that will have me working 9:30am to 6:00pm. Either way, my workout schedule will be adjusted, so I need to grow a pair and learn to suck it up! Plus, March I have to be strict with ‘two-a-days’ anyhow, so it doesn’t matter what my schedule is!

Tonight I plan on doing some cardio on the spin bike, about 30-45 minutes. Really trying to stay within a 500 calorie deficit! I might add some plyo and ab training circuits depending on how much time I have left! Tomorrow I plan on doing my Endurance Day- Running, Biking, Swimming with a couple Zuzka videos in the evening, and Friday I plan on a plyo workout in the morning, and cardio after work. Trying to create a tight lean body by February 22nd so I can take my progress shots.

Happy hump day err’body! We’re almost there! The weekend shall be upon us in no time!

~Jess

Hump Day – Endurance Training

Hump Day - Endurance Training

Good morning, Happy Wednesday! Middle of the week and I’ve never felt better. Sticking with my training plan and completed my ‘Endurance’ workout this morning. Definitely try it out! Great way to start the day.

It’s *FREEEEEZZZIIING* over here, I’m kind of dreading my run home from work tonight! I need to pick up another pair of running gloves and pack a hat. Tomorrow morning I run TO work for the 6:00am to 2:30pm shift, busy, busy, torchin’ calories! I MIGHT just have to do Zuzka videos at home instead, or grow a pair….. Brrrrrrrrrr!

Soooooo I’ve been debating starting my own YouTube channel. I have one right now with 3 videos up, mainly so I flexincould share them on my blog:

Fitness, Health, & Everything Else Channel – Jessica Rose Fitness

I need to figure out what kind of videos I want to post! Is there anything in particular that people like to see? Right now I have posing practice and TRX training. We’ll see what I come up with!

I’ve also decided NOT to compete in Vancouver Natural 😦 For a few reasons like expenses, travel time, finding a hotel to stay at, and the fact that Kaienna will be here that weekend and I don’t want to drag her to two competitions in one month, poor girl. Sooooo I’m just gonna kill Emerald Cup! I might attend Vancouver Natural with some gals so I watch, since I’ve never been to a competition and I want to know how they operate as much as possible!

My progress has been going slooooow and steady. I’ve been working out with more intensity so naturally I’ve been more hungry, that’s been a struggle. I’ve been eating more protein and I feel a lot better, I’ve ditched the weekly batch of protein cookies as well. Sometimes it’s really difficult to gauge my progress unless I take pictures and physically SEE my body change. Otherwise, I get disheartened that none of my bras fit anymore 😦 Boooooo…..

I still want to speed up my weight loss process, so I’ve been researching healthy supplements that aid in speeding up the metabolism and help burn fat. The healthiest and most promising appears to be ‘CLA’ which is ‘Conjugated Linoleic Acid’ which is a naturally occurring fatty acid found in meat, milk, and diary products. CLA helps reduce body fat and for some users, increases lean body mass which helps your body burn more calories. CLA also helps reduce inflammation and allergy symptoms; it also helps prevent cancer such as skin cancer and breast cancer. The best part is that it doesn’t contain any stimulants that will crack you out, make you jittery, and give you high anxiety.

The Benefits of CLA Supplements by Kay Uzoma with LIVETRONG.COM

Conjugated Linoleic Acid by Mike Hajoway with Bodybuilding.com

I’m looking at Muscle Pharm CLA Core or MRM CLA 1250. Hopefully incorporating CLA into my regimen March 1st will speed up the fat burning process to show all my hard work underneath 🙂

11 weeks out! Let’s get work done! ~

~Jess

Motivational Monday

Motivational Monday

Hey Folks!

Hope everyone enjoyed the Super Bowl, Hawks KILLED it! I’m no football fan, but I guess I’m pretty proud of my home team, they deserved the win.

As much as I don’t like football, I was feeling pretty amped and motivated this morning to kill my workout vibin’ off of everybody else’s ‘feel good’ mood. I’m even sharing my workout today! SUPER effective, my body really needed the plyo shock.

Today’s workout consisted of plenty of cardio including: interval incline treadmill sprints, jump rope, and spin bike HIIT intervals. I also added plenty of TRX resistance exercises and abs, abs, ABS! Last week I saw my oblique’s peekin’ out for a milli-second and then they disappeared 😦 Hoping the TRX training will bring ’em back! This morning was a blissful hour and 45 minute workout.

Today also marks the beginning of my ‘two-a-day’ training plan. I will be incorporating three ‘two-a-days’ a week for the remainder of February. The goal is to run home after work, anywhere between 4 to 7 miles on Monday’s, Wednesday’s, and Friday’s.

When March rolls around I will be doing FIVE ‘two-a-days’ a week until comp day. Whewwww, hope I can do it…. I will be EXHAUSTED! I’m pretty pumped to be getting my Polar Fit Watch tomorrow, that way I can really see the hard work I’m putting in.

I know I’ve been playing around with this idea for quite some time now, but I think I’m ready to commit and register for Vancouver Natural. I have Derek’s support, sooooo I think I’m just gonna grow a pair and send the check!

I’ve got some pretty big goals this week:

1) Send the check for Vancouver Natural, April 12th, 2014!
2) Complete ALL my workouts, smash my three ‘two-a-days’
3) Get my training in on the weekend while on vacation
4) Set up posing time
5) PRACTICE, PRACTICE, PRACTICE my posing!
6) No more protein cookies 😦
7) Eat more protein…. from healthier sources
8) BUILD BOOTY! Lift HEAVIER! Been making small gains, make BIGGER gains!
9) Drink more water
10) Have patience, and don’t beat yourself up when you don’t see IMMEDIATE progress

Last week was pretty tough, I was lacking in all areas.

I didn’t do all my workouts that I had planned to. I ate too much peanut butter and was mentally so weak and wanting to cave in and eat from the ‘Goodie Jar’ at work. I was feeling really down on myself and feeling ‘thick’ and ‘sluggish’. Last week was a pretty depressing week overall, but I’m going to do BETTER this week! I’m waking up at 4am every day, Monday through Friday and gettin’ shit done!

Wmotivatehen I was feeling down last week, I reached out to another gal that I’ll be competing with in Emerald Cup and she really brought up my mood and motivated me. It’s really nice hearing that another person has felt the way that I felt and is STILL going strong, smashin’ it, and looking FAB! The best piece of advice I took from her was to be consistent and patient. That has been my struggle lately. I’m not consistent, and then I feel down and out when I don’t see the results I want when it’s my own fault. Time and consistency will show results!

This week is gonna be better, MUCH better, because I’m gonna make it that way.

~Jess

Superbowl Sunday!

Superbowl Sunday!

I think I’m going to be the ONLY person not watching the Superbowl….. you know what that means?! The gym ALL to myself! WHOOP WHOOP! Here’s the workout I’ll be doing while the employees of L.A. Fitness are yelling at the TV and everyone is eating nachoooos!

Hope everyone enjoys the game 🙂 I will be meal preppin!

~Jess

New Toys!

polarfitYipppeeee! I just went on a shopping spreeee!

I’m getting new toys in the mail from Amazon, all thanks to the EBC for giving us bonus visa gift cards! We were super fortunate enough to receive $130 Visa Gift Cards for being with the company for over 6 months. Those who have been with the company for less than 6 months received $65. Soooo naturally I went on Amazon and looked up new workout toys and gear! I should be receiving my new fancy pink Polar Fit Watch, a cable cuff so I can build my booty, aaaaaaand 4 pounds of PB2 and Chocolate PB2! You can imagine the excitement……

pb22

Yesterday’s workout was killer! I did the ‘Derek Formula’ workout incorporating heavy lifting in the squat rack and murdering my whole body! Whewwww, still kills me every time! I was a lazy arse and slept in this morning…. booooo. Beginning to think I might need to switch up my workout schedule to evenings! Haha, no thanks. I’m going to the gym tonight to make up for it though. No excuses! Gotta get that sweat session in!

Today I plan on doing a booty building and ab circuit while incorporating jump roping for cardio. I’m going to see how busy the gym is today, but this is what I have written:

-4 minute treadmill warm up

Warm Up Circuit:

-10 Burpees
-10/10 Side Crunch
-20 Squat with Leg Lift x3

Full Set:

-2 minutes high knees jump rope
-25 Resistance Band Glute Bridges
-8-10-12 Barbell Squats
-8-10-12 Dead Lifts
-12/12 Dumbbell Split Squats x3

-2 minutes high knees jump rope
-15 Swiss Ball V Ups
-15/15 Swiss Ball Windshield Wipers
-15/15 Swiss Ball Oblique Raises x3

Lighter workout, definitely NOT the ‘Derek Formula’ (which I still can’t share, sorry, it’s my secret weapon!). Hoping to add some more weight on the squat rack! I’ve been getting stronger and stronger!

Guess who got their NPC Card in the mail?! This bitch did! Super exciiiiiiiited! Took a month to receive it, I’m glad I ordered it so far in advance. Still playing around with the idea of competing in Vancouver Natural, haven’t decided. Tough decision amongst tax season, paying off credit cards, student loans etc. Apparently spray tan application is over $100 per competition! Might not be able to afford it, but I really REALLY hope so! I’m dying for sponsorships, I would love to get paid or at least get discounts to promote my hobby. quest-bar-nutrition2

Last night I sent in an application and short biography to Quest! Unfortunately no professional pictures, but I let them know I would have some soon. I can’t wait to get my 2 free samples in the mail! I chose Peanut Butter and Strawberry Cheesecake, YUMMMM! I’ve been researching Fitness Expos in Seattle but there aren’t that many, if any at all. Most of the Fitness Expos are directed at hiking, running, and biking; which makes sense considering this IS the Great Pacific North West!

It’s a work in progress, very small humble beginnings 🙂

Excited for this weekend, Kaienna comes to visit and we’re going to take her over to Derek’s parents on Saturday since she hasn’t seen them since BEFORE Christmas. She’s growing up so fast, I’ll have to take plenty of pictures and post them this weekend. Last time she visited I was staring at her while she was standing next to Derek, my jaw dropped at how TALL she is, how long her hair is, how she is looking like a little human, saying words like, “Perhaps!” Geez, where has the time gone?! She’s so beautiful and smart, it’s incredible.

papaowlI miss Derek’s parents as well. I love spending time with them and being at their house. No matter how much stress I might be under, or what thoughts are going through my head, I am immediately calmed when I walk through the door. I find a lot of comfort there spending time with them, I wish we saw them more often. They are some of the greatest people I know 🙂

Anywho, I better start wrapping up the evening! Stay tuned for new recipes for next week! I’m stocking up at Costco and meal prepping on Sunday!

~Jess