Saturday, May 22, 2010
Had 1st workout of back/shoulders with 20 min of ss cardio on step mill. Did moderate weight of 8-10 reps of
reverse grip pulldown
rear delt machine
Yesterday did legs with 4 different forms of squats, step ups, hip flexor and hyper-extensions. Always did this as active rest with various abs bw sets. NO cardio....just a 5 min warm up....didn't pass out last night:) My DD's had a birthday party @ Pump it UP. They were exhausted and passed out from all that activity!!
This morning did 40 min of cardio and plyo at home. DD's started working out with me and then just sat and watch and encourage me on. It was cute....they both put on "their" wo outfits on and said they were going to get a wo in too:)
Ready for a fun rest of the weekend with the Mrs Nebraska pageant. It is so fun to see the beautiful gowns and all the bling!!!
Have a Happy and Healthy Weekend!
Monday, May 10, 2010
Deb Gray is a SUPER HERO!!
Deb Gray is a SUPER HERO!! and she’s competing in just a couple days in the FIGURE division at the NANBF Natural Kansas City Golds Classic...so if you are in the area be sure to go see her!! You’ll be blown away by her super hero powers~
I’ve had the honor of getting to know Deb Gray over the past 3 years. 3 years ago I met Deb for the first time when my client and DEB’s best friend was competing in a figure contest in Council Bluffs- the Buff’s Classic. Deb’s youngest daughter was just under a year old at that time and Deb looked like your typical “Mom of 2″….But DEB has proved she is anything but typical!!
She lost all of her baby weight, transformed her body using Hormonal Timing, won several trophies and tiles in NANBF Figure, participated as a testimonial in my Hormonal Timing infomercial and has inspired so many women along the way!!
I love this woman~ She is a true SUPER HERO ! …Please do me a favor and leave a comment here to CHEER her on! I’ll be sure she sees it prior to her contest Saturday!
The signature she shares in our Rally Room I just love!!
FIT and FABULOUS is as easy as your ABC’s
“B”-believing God is with you
Growing up I had always competed in sports. I also enjoyed working out, and that is why I chose to get my degree in Exercise Science. After getting my degree, I started my own business as a personal trainer.
I was fortunate to train a wide variety of clients (female, male, young and old from 9 years to 102 years). I did this for 10 plus years, and then decided on a career change. During this time I had my first daughter. What an amazing and emotional experience. You never think you can love someone so much and then love yourself again after gaining 55#s!! I went back to a "not so healthy" quick fix program. Basically I was starving myself and doing tons of cardio. Well I lost weight, but felt awful. I had no energy, was cranky and it seemed to always be hungry!!! Three years later I was pregnant again and told myself I would not gain 55#'s this time, but I ended up gaining over that! I remember the scale at 160 when I was one month along and then looking for the last time with 2 weeks to delivery at 225!! I am not a math wizard, but I had to of gained 65#'s, if not more. Holy smokes, how would I ever loose all that weight? It was about a year after my second daughter's birth, that a great friend of mine started training for a figure competition. It motivated and inspired me to make a change. I started working out consistently, eating healthy and taking the right supplements.
I followed a training program from BuffMother.com, which is an online support resource. I believe it was a combination of everything that helped me to transform and transform quickly. I work out 6 days a week for 45-90 min max and eat 5 small meals a day. I also take the following supplements from Complete Nutrition: No2, Amplify protein, Creatine, Tone, Joint, Complete Woman Vitamin, 3-in-1, Accelelean, Control and glutamine.
This is an example of a day with supplements, diet and workout.
1 c. oatmeal w/ cinnamon and blueberries
4 egg whites plus 1 whole egg scrambled
Complete Woman Vitamin, Reclaim Joint and Tone, No2, 3-in-1, Accelelean
5 min warm up
Assisted pullups 3 x 6-8 reps
Pulldowns: 3x 6
Rows: 4 x 8
One arm at a time pulldown: 3 x 6 each side
Ez bar curl: 4 sets; 2 wide/2 narrow 6 reps
Hammer curl: 3 x 6 reps
Intervals on treadmill: 4 min warm up
8 intervals for 30 sec hard and 90 sec recovery
Total of 20 minutes
Amplify shake with 2 scoops, 1 teaspoon of peanut butter, 1 teaspoon of glutamine, water and ice; blended
whole wheat tortilla with canned tuna, mayo, almond and celery
No2, Complete Woman Vitamin, 3-in-1, Accelelean
grilled chicken breast on spinach salad
Tone and Control
steak, asparagus with red pepper and sweet potato
Why am I sharing this?
I hope I can motivate and inspire others. You might not want to compete, but I believe everyone wants to feel and look better. I started in January of 2008, weighing 165#'s with 25% body fat. With being more consistent with working out, and then really watching my diet and supplements in February my body began to change. After one month I had big transformations, but by the end of May they were huge, in fact I competed and won the Nebraska and Heartland Open figure classes. I weighed 137 with 17% body fat at competition time. It was not always easy, but it has been worth the hard work and effort.
I believe you can do it too when you decide to make the choice to change. Deb