Workout with your HEART and SOUL!
Stop going to the gym and doing the elliptical on level 0 for 20min. MUSCLES ARE SEXY! It's time to amp up your workout, and start getting excited to see results by doing it all right! Follow me on my journey in becoming even stonger, sexier, and empowered by workingout and eating right!
What's my #1 motivation at the gym- bumpin new music on my ipod! It's so important to know what really pumps you up for your workouts. I download at least 30 songs a week to keep myself updated with awesome music that keeps me excited for my workouts and turn my swag on;) Here are my top 10 songs to workout to:
Hey guys, posting about my booty workout that I did yesterday! Woke up this morning and couldnt move!! SO AMAZING!
I train my glutes (booty) HARD 1x a week..but so it everyday with cardio too. That way, itll get efficient rest to grow and be sexcellent;)
deadlift
Here is what I did-
Leg Press...4 sets of 15 (light to heavy)
Deadlifts...3 sets 30 (light to heavy)
Kicks...50 kicks each leg, 50 pulse each leg, 50sec hold each leg (body weight)
Leg Lifts (up and out)...3 sets of 30 up, 3 sets of 30 out (15lb dumbell in knee crease)
Jump Squats...3 sets of 25 (body weight)
Squats...3 sets 5/10/15 (depending on weight)
Butt Blaster Machine @ gym 5 sets 5 (HEAVY weight)
Hip Abduction machine @ gym (leaned over) 5 sets of 15 (light to heavy)
CARDIO:
20min STAIRS range levels 3-8(pure FAT burn)
22min BIKE intervals...5min level 10 warmup, 2min level 15 high intensity, 3min level 20 low intensity, 5min level 10 high intensity, 5min level 15 med. intensity, 2min level 8 cooldown
if you have any questions about any of these workouts, let me know!
Woke up this morning got my coffee, and did my 45min on the stiarmaster intervals! Man, I feel good!
Off to the beach today.
Just wanted to keep updated with my eating and rate myself because you know what's coming up...MY WEIGH IN! It's actually on the 24th, but It's good for me to make sure I'm ready for it!
Eating Clean-check...
Workingout a lot- check...
On the 24th, I will be perfectly on track if I weigh in at 194! If I weigh 196, that'll be okay too, because that was the original plan! Here is my actual plan...
June 24th-weighed in at 202
SELF RATING(1-10)- eating: 4/10 ..workouts 6/10
July 24th- goal=200 weighed in at 197.6
SELF RATING: eating 5/10..workouts 7/10
Aug 24th- goal= 198, new goal= 194
Im shooting for 3lbs per month. and I know at the end it'll get harder..so I'm starting my strict eating and workout plan asap!
Oh yeh, I was going to mention..DON'T WEIGH YOURSELF EVERYDAY!
I used to...andyou will only disappoint yourself if you do! Weigh yourself 1x every 2 weeks or 1x a month! I find this the best..because before and after you weigh in, you can rate yourself 1-10 on your eating and workout habits! Goal is to make those habits better as time goes on:) 160 here I come!!!!
Happy Monday ya'llll:) Time to start off the week right and talk a little about ourselves and our minds.
Last night, I watched that movie What Women Want with Mel Gibson. It made me really realize, we are ALWAYS having conversation with ourselves in our head. That's why I find people watching so fun..you can ask.."what are these people really thinking right now?"
Most of the time, we don't know what other people are thinking...and sometimes we wish we understood other people a little better. But, what we do know, is what WE are thinking.
It is SO crucial and important to keep positive self-talk.
If one day it seems like nothing is going right, you look in the mirror, and criticize, then do nothing about it...where is that going to get you?
If you think something, take action for it, then you will see results the way you think.
NEGATIVE EXAMPLE...THOUGHT: My ass is too small but my stomach is spilling over my pants. ACTION: Going to the kitchen, grabbing a bag of chips, and watching TV. RESULT: small ass, spilling stomach.
POSITIVE EXAMPLE...THOUGHT: Damn, I look good in these workout clothes! ACTION: Head to the gym with an apple in hand. RESULT: Looking even sexier in your gym clothes.
see?
WHAT YOU FOCUS ON, YOU WILL GET!
I have an challenge for those of you who need some help with becoming more of a positive thinker...Write down 10 things you specifically LOVE about yourself...mental or physical...tape it to the mirror that you look into everyday:) Also, write down 3 things you desire to change about yourself and HOW you will change,The way YOU see yourself..is how you'll reflect on other people too!
Head to the gym, with a smile on, and feel good:D Enjoy you're lovely monday everyone!
Stay BeYOUtiful -Katie
PS- People are taking on my GO GREEN challenge! It's not too late:) Lauren sure knows how it goes!
Every Sunday I will be posting a "diet challenge". I am doing this to not only challenge myself, but to see how my body reacts to different types of foods.
This weeks challenge is to "GO GREEN!"..if it's not green, don't eat it.
I'm not saying to go outside n start eating all of the leaves and mold...I'm saying..for every meal, incooerpeate a green veggie!
(Also try blending some veggies to make power smoothies!)
GO GREEN and feel good! Make sure that you pair your green veggie with a complete protein with each meal. Example- cucumber and chicken...or broccoli and tofu! Snack on greens thru your day, and you'll be feeling better in no time:) Keep it up for the week!
"Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated. The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects. " -http://www.ag.ndsu.edu/pubs/yf/foods/fn595w.htm
One more thing this ^^^^ didn't mention- green veggies WILL make you feel and look SO much better:)
Hey guys:) So, last night I went to the Sunset Dubstep show at the SJ Civic center with Pendelum! It was AWESOME. Even better, woke up this morning suuuuper sore from dancing the night away. Anyhow, I'm still in my house cleaning and wishing that I had more energy to workout. Times like these require COFFEE!! Thank God for it:)
Some days, we dread going to workout because we feel no motivation. In order to keep your motivation going...here are a few suggestions that I have for you:
1) Update your music player! Get some bumpin' new music to workout to. Or add a new pandora station.
2) Drink some coffee! It'll give you that spike of energy needed to get your butt out the door!
3) Have a powersnack!! Berries, fruit, trail mix, yogurt, ect.
4) Drink some water! Or washup, mabye you feel like you need to refresh.
5) Workout to relax ! even if the workout itself may be straining, use it as time to clear your mind of any issues!
6) Vent like I am right now so that you feel like going to the gym, post a comment on my page!:) TIME FOR THE GYM!
Every Thursday, I will feature one of my readers/ friends to be a part of my blog! If anyone has a "before" picture and is working out hard for a goal, or has a before and after from working hard...give them to me so i can put u in my blog for every thursday!!!!! or, if you're just thinking of getting into shape, send me a before, and then in a few months of hard work when ur ready..send me an after:) i wanna promote people's hard work and success..feels so good! let me know!
Featured Success Of The Day! :ALEXANDRA MOSSIEV My friend ALEX, whom I met in middle school , is very dedicated when it comes to working out hard consistently and eating right! here is her story~
She is well on her way to losing that freshman 15 and looks amazing so far! I can really tell that she feels extremely good about herself because she knows how well she's been training and taking care of herself. She will keep us updated with her journey too:) Thank you alex for inspiring all of us!!!
