Tag Archives: Get Ripped and Chiseled

TGIFF

13 Oct

Thank Goodness it’s Fitness Friday!

Thanks to Katie over at Talk Less, Say More for hosting a day dedicated to fitness!

Who doesn’t love this idea?

My week in workouts:

  • Monday-taught Core & More and Cycling.
  • Tuesday- 5 mile run & 3 sets of 6 repetitions: 1) clean & press, 2) shoulder press, 3) squats, 4) bent-over rows.
  • Wednesday- NADA!
  • Thursday- taught Abs, Glutes, & Thighs and ran 2 miles on the awful treadmill.
  • Friday- Get Ripped-Slim N’ Lean workout

My morning started out with a tough total body weights workout; since I’ve been incorporating weight training back into my schedule, I’m trying to do one session solely dedicated to weights a week (no cardio included). Because I don’t include cardio, I make it a point to move from exercise to exercise in a quick and efficient manner; this helps keep my heart rate elevated throughout the entire hour!

Back when I relied on DVDs as my workout resource, I loved the Get Ripped! series. They were super challenging at first (because I never lifted in that way before. Scratch that. I never lifted before) but were a great way to track my progress. These DVD series worked more on muscular endurance, training the slow-twitch muscle fibers to be able to sustain longer sets/reps with lighter weights, rather than muscular strength, training fast-twitch muscle fibers for one heavy rep. Another benefit of the Get Ripped series is that each workout utilizes time under tension (TUT); training in a different way than I’m used to always leads to a GREAT workout and I know DOMS is coming to visit :). Nerd alert: I’ve memorized these workouts so I can perform them, sans DVD, in a gym setting.

Slim N’ Lean Mock-Workout:

  1. squats (40lb. barbel)
  2. pendulum lunges (12.5lb. dumbbells)
  3. chest press (12.5lb. dumbbells)
  4. dead lifts & single-leg bent over rows (12.5lb. dumbbells)
  5. push-ups & external rotations (body weight/8lb. dumbbell)
  6. triceps dips & extensions (body weight/ 12lb. dumbbell)
  7. hammer & biceps curls (10 lb. dumbbells)
  8. single-leg squats & plie squats (body weight/15lb. dumbbell)
  9. lateral raises & overhead presses (10 lb. dumbbell)
  10. calf raises (body weight)

AND

Has anyone (Michiganders mainly) tasted Biggby coffee?

life-changing.

Day 21

12 Jun

Thank you Pinterest for your words of wisdom :). An early morning workout was the first to-do on my agenda today; I trained at 8am, so I wanted to push myself and get the weights workout done in an hour-check!

Quick overnight oats with cookie butter for breakfast before I trained; it’s the most portable breakfast I know!  I stole borrowed these tin cans from my parents that, I believe, are used for camping; they come in 5 different sizes with lids which make transporting breakfast, lunch, or dinner so easy. There’s really no excuse to not make your own meals!

I can’t believe it’s already half-way through my internship! My supervisor from NC State had his on-site visit this morning; where does the time go? I gave him a tour of the facility (kinda cool I was able to and knowledgeable enough to lead the tour!) then sat down and discussed everything from I’ve been doing and where I’m going next. I felt extremely blessed and grateful to have this internship and being able to have the freedom to pop into a workout class or shadow a trainer or work at my desk all day long. After hearing some of the other students’ internship experiences, I really have it good; I don’t get assigned biatch busy work (thank you!), I have a schedule but not a schedule at the same time, and I’m getting my toes wet in all areas of fitness; it’s so laid-back yet organized and professional and I enjoy working in this type of environment!

We talked about being a rounded individual and how students these days are so focused on one area that they’re actually limiting their chances of ever working in that specific area because they’re not getting other experiences in a variety of fields. It made me re-realize that, yes I love group fitness and personal training, but I both need and want to get a taste of wellness profiles, rehabilitation and injury, facilities, sports clubs, and on-site services that will make me a more qualified individual.

I swear I ate the last of the mayo-less chicken salad! Peanut butter-filled pretzels with a banana to go with. Strength training for runners and a staff meeting capped off the afternoon. I was supposed to meet with one of the Step instructors to go over Stepping for Dummies (kidding) but couldn’t find her; I guess I’ll have to resort to the high-quality Blu-Ray VHS video to teach me how to instruct Step aerobics!

 Black cherry Greek yogurt with slivered, toasted almonds as an afternoon snack :-P.

Can’t wait for this view tomorrow afternoon..