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Nutrition Challenge
Well the end of week 4 of the Whole30 nutrition challenge has come and today was supposed to be “weigh-in” day, but the lady who does the screening was sick so it’ll have to wait for a few more days. Looks like I’ll be having sweet potatoes for breakfast a little bit longer 🙂
The post-challenge physical benchmark testing is tomorrow & the screening is set for Tuesday evening so hopefully I’ll know my results by then.
I’m thinking of extending the Whole30 for another cycle with some friends from my gym & see what it brings!
If you’re interested in joining let me know!!
Life
This week was a little out of the ordinary due to the holiday, so I was able to relax a bit more & work less!
Things will probably be getting hectic soon at Fashletics, since “boss lady” will be out of town at the CrossFit Games that are happening this upcoming weekend. I just hope I don’t go in one day and Alex & I see that there’s like 500 orders. Haha. While it’s awesome for business, that would be insane.
Only 3 more weeks of summer school & then I get a “break” for a month!!! We had to watch a movie called Lord of War with Nicolas Cage. Very interesting & recommended.
I also have entered the “Summer of the YES!” which basically is a thing between my friends & me where we do things that we normally would’ve said, “I’d never do that!”
Some things will be shared here and some things won’t. 😉
It will basically entail dating & my journey away from Team Single, adventures, spur of the “momentness”, & living life to the fullest!
Should be a fun ride 🙂
A year ago today I decided to cut off all my hair and start “new”. I remember when it was SUPER short and I could barely grab any hair, now it’s a mini-fro and when it’s stretched it reaches down to my eye!
Side by side comparisons are on my instagram @kendraj86
Training
Friday & Saturday were HEAVY volume days!
Friday:
• Clean & Jerk skill work building up from 53lbs to 113lbs, working on getting under the bar and my split jerk. I felt less awkward with the clean so that’s good, the squat is easy for me, the jerk just needs practice.
•WOD:
5 rounds for time of:
9 DB Hang Squat Cleans
200m run with 40lb sandbag
12 Handstand Pushups
305 Challenge:
We had a little challenge at the box for the fastest partner 5K row switching every 500m with a free t-shirt as the prize!
Brings me back to the ol’ glory days….haha. But yeah the competitive energy was flowing and so after the workout I did the challenge too. I was constantly checking the online scoreboard to see the results….Luckily our scores held up and we won for the fastest mixed team @ 305!! Yeah buddy T-shirts!!! LOL
Needless to say after all that I crashed on the couch and barely moved.
Saturday:
• Lifting
Snatch: skill work/progression
I’m working on keeping the bar close to my body and getting a full hip extension & again getting under the bar.
This movement is still new to me so I go light working from 43lbs and up in increments of 5’s.
Front Squats: I’m a lot stronger here just b/c I’ve put more time into it. Goal was to do 4 sets of 4; started at 110 and went up in 20lb increments. I got to rep 2 @ 170 & decided to rack it. Another day!
• WOD: partner 3 min AMRAP of:
Pull ups
Then 1 min rest
Deadlifts (225/185)
Then 1 min rest
Prowler sled push with 90lbs.
• Midline: Hollow rocks and rocking supermans.
Needless to say Sunday rest day was well earned. I thought I would be a lot more sore but I feel good!
Well things will be getting back to “normal” slightly this week, so I’ll see how my energy levels hold up.
Until next time,
Grind Hard Live Fit
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That’s what friends are for

I recently found myself getting into a funk and got some much needed “words” from a few friends. 🙂

One from a guy friend who bluntly put like guys often do, “Girl bring your butt! You need to be training on ALL cylinders like a swim suit bodybuilder!” “I’m here to motivate and be a partner for your goals.” I couldn’t help but laugh & think to myself, “Thank you!”

One from a girl friend: She messaged me frazzled about life and trying to balance it all. I usually can give great advice but if I were to echo my own advice that would be a good start too. I told her, “Try focusing on one area and make small goals within that.”
Our areas of focus are Career, Personal and Physical (Fitness) life. For me I’m planning on focusing on Physical, then Career, then Personal. The amount of confidence you carry when you, “Look good, feel good” might be vain & shallow to most but for me it isn’t.

She then told me her mini-goals within the main goal and asked me mine and I replied, “Oh…. idk.” This was NOT okay…lol. She blurted out NO, you have to know or how else will you know how you’re doing. Touché!

So my mini-physical goal is to lose 10 lbs. by the end of March! That’s 43 days away! I know in order to do this I have to be consistent with my nutrition, training and recovery.

So maybe you’re in a funk of your own or struggling to make your goals a reality. Try breaking them up into mini-goals and setting concrete, tangible goals and then tell someone about them! I really feel the last step is crucial, having others who support you aware of what you’re working on makes you more accountable.

That’s all for now….

Grind Hard Live Fit
-KW-


W.I.A.W.–Couch Bum Edition

So apparently there’s this whole blogging world that exists, where people show their food for a day…so I thought I’d join the party!

My version of W.I.A.W. (What I Ate Wednesday)

This is my food for my lower activity or OFF days where I become a couch bum!!

This is how my day begins….

After I drag myself out of bed & check every social network AND e-mail account possible I eat my first meal of the day

Oatmeal sprinkled w/ a crap ton of cinnamon and banana’s

Whey Protein Shake (Shake, shake Senora)…and yes I drink it straight from the blender with NO shame! It’s MINE, I’m the only one who uses it and it’s one less dish to clean!

Next up it’s time for a “snack”

Chicken and Potatoes! Oh and some fish oil (YUM) 😉 I eat 99.9% of my meals with a spoon 😉

And then about 45 minutes later my stomach is speaking in tongues because I’m hungry AGAIN! what?!!?

I somehow manage to wait it out until my next meal….

 Chicken and Brown rice and some more fish oil! (sorry Nemo)

After I’ve hit the 3 meal mark I always feel like it’s downhill from there & with each passing meal I get a little sadder ;(

Anyways meal 4….

Whey Protein pudding and natural peanut butter! It may look O_o but don’t knock it until you try it!

The day is coming to a close but not before some more delicious-ness!

Meal 5…

 Sirloin steak, green beanies, and almonds! I was looking closely at this pic thinking OMG did I use a real fork?! Nope, plastic all the way!

And the grand finale….

Meal 6…

Egg whites, egg, chedda’ and green beanies!

I tried to be a food blogger and use a real dish instead of my usual plastic “china”

 Deep sigh…..


OOFD–Two-a-day Tuesday

This weeks O.O.F.D. (Outfit of the Day)

Last week I polled my tweeps asking if they are “matchy matchy” when they go to the gym or do they just grab whatever and get their sweat on?!

For the most part people are “matchy matchy”

For me it really depends…most of the time I try not to look like a bum since I’m a frequent visitor but it depends on my mood and whether I’m “feelin” it. If I feel like a baby hippo, I more than likely will rock the t-shirt and b-ball shorts but if I’m feeling “sassy” WATCH OUT! 🙂

And then there’s the other part of my day when I’m not at the gym and in the office and I try to dress “normal” since people mostly see me in spandex and Dri-fit gear.

So I named thisTwo-a-day Tuesday for a few reasons:

  • I sweat twice today
  • I shower twice today
  • I eat twice today times 3 😉

Now let’s get down to the fashion…

So I kinda remembered to photograph my outfits after I already got dressed for work so…the first outfit of the day is borrowed from a previous workout, but you get the gist 🙂

Outfit #1

  • Orange Nike Tank
  • Blue Nike Booty Shorts
  • Bright Orange socks and Blue Nike Free’s

 ^^ Matchy Matchy overload!

Outfit #2

For the most part my outfits are based around the SHOE!

^^ Today’s selection was a fabulous sky high, black patent peep toe stiletto! The higher the heel the closer to Jesus…AMEN!

I knew I wanted to wear my black pencil skirt and the rest of the outfit just sorta came together after that

  • Black Pencil Skirt
  • White Tank top
  • Black & Grey Striped sweater
  • Chunky Black belt <—- It’s VITAL that you pull the belt within an inch of your life, take one last breath and pull a little farther to get the “cinched” waist look!

Fun little accesories to jazz it up a bit!

Necklace!Silver Bangles

The grand finale….

Outfit #3

  • Basic Black Leggings
  • My “Swagga” T-shirt
  • Highlighter/Neon/Bright as he!! sports bra & P!nk HOT SOX
  • Blueish/Purpley Nike Free’s

The look: 


Ch-Ch-Chaaaanges!

Ok, so I think I’m on more of a blogging roll now… 😉 I mentioned in the previous blog: There
have been some “Do something CRAZY” changes!

Every so often I feel it’s a good idea to do one thing that scares the living crap out of you and well I found my next thing!
The whole idea came from my recent visit to meet up with my cousin in Chicago before my vacation….

We were walking through her cute, little neighborhood and it just had this vibe about it. We entered into this little boutique where instantly you were greeted as if we were all long lost friends. We stood around and chatted & shopped for awhile, when all of a sudden this girl came through the door. She walked in confidently with the most amazing hair EVER! She was rockin’ a twisted out FRO! I was literally in awe and a little envious. She joined the conversation and I immediately wanted to know any and everything about her hair. She was more than willing to share her journey, tips and nudges for me to start my own experience. After leaving the store I had this great idea that I was just gonna cut all my hair off and go Natural! I immediately texted my friend back home who’s natural about my crazy idea and this was her response…..

So yeah I went on vacation and came home 2 weeks later and then remembered oh yeah “my hair” ?!?! Normally I would just take my braids down, get a relaxer and then re-braid it later. But then I got to thinking…… <<< this often gets me in “sticky” situations 😉

I had 3 options:
1) Relaxer

2) Braids

3) BIG CHOP

So I once again texted my friend but this time was a little different….

Precisely .5 seconds later she called me! She was like OMG, you can’t just start a convo like that…haha but overall she was really excited for me. So all I had left to do at this point was to make an appointment and actually do it <<<easier said than done!

Check out this video to see if I followed through and stepped outside my comfort box a little further…

Toodles,

-grind hard live fit-


Hate the exercises, but love the results!

LOVE & HATE….. both 4 letter words but with two totally different emotions!

According to Wikipedia:
• Love is an emotion of strong affection and personal attachment.
• Hatred (or hate) is a deep and emotional extreme dislike, directed against a certain object or class of objects.

I was asked to participate in a blog share with some friends and this was the topic of discussion: 5 exercises I love to hate.

Well for most they enjoy training a specific body part for one reason or the other, usually because it either brings the most pain or pleasure. So here’s a rundown of the 5 pesky little exercises that make me want to drop kick em’ in the box!

1)Crossover Step Ups…..I’m sure without a doubt these are some form of torture in a small desolate country where they can’t hear you screaming! Yes it’s that awful to me…haha. Check out the YouTube video if you haven’t had the joy of experiencing this yet!
Upside: it will fire up every muscle fiber in your quad, glute and hamstring. <<>>

2) Walking dumbbell lunges >:-{ It’s not even like I have to do an obscene amount of these. I usually do around 4 sets of 10-12, but for whatever reason when I look at my training journal and see these up next I immediately become a wee bit helluva lot less excited, that is until I hit rep 12 of set 4. Then all is right in the world again!!!

3) Quad Blast…doesn’t it just sound like oodles of fun?!?
It’s a combination exercise that will guarantee you to walk with a lil hitch in your step! It consists of bodyweight squats, bodyweight lunges, bodyweight split squat jumps and bodyweight jump squats all lined up in a lovely row back2back!
Upside: TBD 😉

4) Split lunges or Bulgarian lunges. I think it’s safe to safe any form of lunges will get two thumbs down .

5) Hack Squat…another crowd favorite, if by crowd you mean evil little trolls. I think I was immediately turned off to these once I had to superset them with Romanian Deadlifts. I still remember that day ;(.

So it seems to be any lower body exercise including my quads, hamstrings or glutes will be a part of my LOVE 2 HATE list but oddly enough my legs are uber strong and solid. Heh go figure 🙂

Hate the exercises, but love the results!

I am not alone with loving and hating; check out what Alli, Kari, Tiffany, Dawn, Liz, Jennifer, and Colleen , Donloree love to hate!


ABCs of GrindHardLiveFit

I thought it would be fun to give you the ABC’s on me!

A. Age: 25 (so weird to say!)

B. Bed size: Queen, although it might as well be a twin because I only sleep on one side of the bed because I usually have some huge pile occupying the other side.

C. Chore you hate: Cleaning &/or Laundry

D. Dogs: Yes! Love em & miss mine! R.I.P. Smokey

E. Essential start to your day: Breakfast! Hey I love food!

F. Favorite color: Green

G. Gold or Silver: Silver

H. Height: 5’8″ Legs fo’ ya!

I. Instruments you play: Does the recorder count?!? Hot Cross Buns on deck! I played the clarinet in middle school and high school. Yeah yeah I know, “one time at band camp”

J. Job title: Geez. Rub it in, why dontcha. Confession: im a quarter of a century old and ive never had a legit job title. I’m a chronic part-timer. As of now I’m:
•Graduate Student
•Assistant Rowing Coach
•Events/PR Intern
•Government Lab Researcher
•Brand Ambassador
•Pro Gangsta’ 😉

K. Kids: None right now. In HS I always thought I’d be married and well on my way to baby land by 25. WOW, things couldn’t be more different. Now I’m not sure I even want one!

L. Live: Miami

M. Motto: Good, better, best NEVER let it rest until your good is better than your BEST!

N. Nicknames: Drell Bell, Hockey Puck, Turkey, Squirrel weird??, Kenny, K-Dub, Ken-Ken

O. Over or Under: Under! That’s how I roll

P. Pet peeve: People that are late and don’t call ahead, GAH courtesy people!

Q. Quote from a movie: “Dang girl, I didn’t know Nike made dresses.”
Name that movie.

R. Right or left handed: I’m right handed. I’ve always aspired to be ambidextrious. I practiced for hours and hours growing up, but it always ended up looking like gibberish.

S. Siblings: The Bro. Best bro in the whole wide world. Never appreciated him until now & so glad to have him! As kids he would annoy me and he still does sometimes but now as adults we can lean on each other more!

T. Time you wake up: Too early. Depends on the day, it can range from 4-8AM.

U. Underwear: LOL yes on most occasions. Sometimes commando is works for me.

V. Vegetables you dislike: Okra…blech. It comes out slimy!

W. What makes you run late: Social Media…haha. Thanks Twitter & Facebook for adding an extra 20-30 min to my “get ready” time.

X. X-Rays you’ve had: Ribs–stress fracture and teeth/gums at the dentist

Y. Yummy food you make: Umm…have I mentioned how much I don’t like cooking!?!

Z. Zoo–favorite animal: Giraffes or Tigers!

Tell me…your answer to any 3 of the above! Or all 26 if you’re feelin’ frisky.