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Posts tagged “Fitness

Embrace Them Thighs

So often women are bombarded by images of super skinny women whose thighs never seem to touch.

And for whatever reason we as women try to achieve this even if it involves unhealthy manners.

Well I’m here to let you know if your thighs touch it’s okay!

My thighs touch, my friend’s thighs touch, my mom’s thighs touch, and probably 99% of women’s THIGHS TOUCH!

The women of Girls Gone Strong

Elisabeth Akinwale– aka badass Crossfitter!

Dove Skincare campaign for Real Beauty

 

Yours truly!

Get the picture?! 🙂

For me it’s easier to embrace that my thighs touch because it represents a strong, powerful base but for others it’s a little more difficult so check out what Juli Bauer of PaleOMG has to say….

Here’s a raw,uncut article I found by Juli on “Embracing Them Thighs

Until Next Time,

Grind Hard Live Fit


Stronger than Yesterday

Nutrition Challenge Results:
Ok so I’ve officially completed the Whole30 Nutrition challenge and below is a look at my results! Going into the final weigh-in I was kind of nervous and felt like a contestant on the biggest loser…hahaha (side-note: I hate that show)
I joked around that I was doing a last chance workout at the office by tap dancing, LOL. It definitely burned atleast 1 calorie!!
Anywho, all jokes aside I was pretty happy with my results and as I’ve stated all along with the challenge my biggest moments were when I started to feel like “Me” again!
I’ve decided to support some friends who wanted to do the challenge for another 30 days, so I’m still in sugar, grain, & dairy rehab until August 10th.
We have started our own blog at 30daystogorgeous.wordpress.com

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Gym
Ok so the fist bump of the week for me comes from today’s workout which was a lovely couplet!

WOD: Rope n Run
1600m run
4 rope climbs – 18ft mark
1200m run
3 rope climbs
800m run
2 rope climbs
400m run
1 rope climb

Ok so I’ve only been doing Crossfit WOD’s at an affiliate for 8 weeks and today was a HOORAH moment for me!
I can remember the day when I was sitting, watching other classes climb the rope with ease. I can also remember the day I tried to climb survive the rope and just ended up holding on for dear life and flailing awkwardly. I can also remember the time I had to scale the workout to the 10ft mark because I got tired so quick and didn’t want to risk plummeting to the ground! Then I started to string together 1-2 climbs to higher marks, 12ft & 15ft. Even here it was quite the challenge for me to do consecutive climbs. So to be where I am today, climbing consecutively to the 18 ft mark is much more than HOORAH it’s a HELL YEAH!!!
By the time of the last climb I scurried up the rope so fast I shocked myself!

So this type of performance progression combined with my physical changes are what keeps me motivated to be STRONGER THAN YESTERDAY!!

Until next time,
Grind Hard Live Fit


Let’s Chat!

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

Link

Challenge(d)- Week 3

Challenge(d)- Week 3

 

Challenge(d):

It’s the end of week 3 for the Whole30 Nutrition Challenge and I definitely have accountability to thank for not faltering on my challenge goal and sticking to the nutritional guidelines. Lots of random cravings some are normal and others are just odd. But…I can honestly say that although it’s definitely been a challenge to not have a treat here or there, it’s allowed me to succeed in other areas. 

1) Going shopping in my own closet! (plus)

2) Seeing small changes! (plus)

3) Accepting & adhering to a challenge! (plus)

Now it’s not all sunshine and rainbows either. There are days when it would be easy to just have some ice cream or trail mix or etc but that’s the easy way and I like knowing I’m  stronger than that. Whatever food item I think I need know will still be there tomorrow, next week, month or year so just keep holding strong!!!

1) saved money watching friends eat at lunches & dinners (plus) 🙂

2) people will call you out if you’re offered junk (plus)

Work Flow:

And so the busy gets busier! Haha not quite sure how I’m going to fit it all in, but I seem to manage somehow so it’ll work out.

I’ll be doing gradschool, working in student affairs at the university, interning with Fashletics, working with the Parks & Rec Dept. doing facilities and special events and doing WERQ in the gym! 🙂

Gym Chats:

I’ve been on a roll in the gym & feeling strong! I’ve done a couple workouts lately where it’s been quite taxing but the feeling of accomplishment is awesome!

1) Josh Taylor WOD

2) SeeFit WOD’s

3) Daily WOD’s 🙂

I got a chance to train with some of the coaches today at my box and that was pretty freaking cool!

We worked on some heavy snatches and then did a WOD.

Goals: I want a triple digit SNATCH!!!!

I was able to push myself in the WOD & I was surprised at how well I did. I stuck with the “big dogs” and was only 2 min off my coach and he competes!

WOD:

1000m row

20 Deadlifts (185/123) I used #125

30 Box Jumps (30″/24″) I used 24″

40 Front Squats (95/65) I used #65

Broad Jumps for 50m

800m run

**For every 5 minute in the gym you must do 10 Burpees & 1 rope climb to 15ft.**

I ended up having to do two rounds (Thank goodness)

Time: 17:43 😉

Give it a shot and see how you can push yourself!!

Until next time,

Grind Hard Live Fit!


Challenge Week Two

See I can update my blog on a consistent basis…haha

Well it’s Week Two of the Whole30 Nutrition Challenge and things are going pretty well. My break-up with oatmeal hasn’t been as painful as I thought it would, primarily because of sweet potatoes. If I had to eat my way through my diet just on vegetables I’m pretty certain I would’ve faltered died.

A part of the challenge is to NOT weigh in for the 30 days….yea this may be the hardest part. Every time I step in my bathroom I see that little scale just calling my name. The smart choice would be to remove the scale but I’ve chosen to keep it there as a test of a different sort.

The workouts have been going really well, I use to remember craving rest days like it was a box of cookies and could never understand how people couldn’t. Well I guess now I do, when you love what you’re doing you crave it daily. But I’m also smart and know the importance of rest & recovery in training so I take it in stride!

So my non-numbers based updates: Clothes that were once too tight and made me feel…well….chunky are loose! (#WIN), I still do mirror checks out of habit and those are revealing a leaner me (#WIN), I’m actually interested in clothes shopping again because I’m not petrified by the idea of being a size ??. (#WIN, except for my bank account 🙂 ).

There’s a lot to say about not focusing on the “numbers” and just enjoying the transformation!

Career:

Last blog I spoke about an internship opportunity that I was waiting to hear about and well….I GOT IT! (#BOOM). Very excited to be working with Sarah & Alex at Fashletics. Check the site out!

I will be doing a variety of tasks (administration, special events, etc.) but ultimately I hope to do as much as possible and learn everything.

Fist-Bumps of the Week:

  • Gaining confidence
  • Getting stronger
  • New internship
  • Tackling Week 1
  • Finishing one of my summer classes!!!! (I think the new free time will leave me wandering like a lost puppy, haha)

Until next time,

Grind Hard Live Fit


Take the Challenge

It seems like every post I make I start off with, “I haven’t written a blog post in forever”. Oh well life happens!

Life is busy, busy, busy

I’m in school, working and hitting the gym.

I have 6 weeks left of summer school in one class and 2 days left in another class….CAN NOT WAIT!

I’m working 40 hours/week at an office (slow death)

I’ll hopefully be starting a new internship soon, which I’m very excited about!! (Details to come)

I train between 5-6 days per week, depending on how my body feels.

Since April I’ve been going to a “new gym” It’s not your typical globo-gym though. I’ve started doing CrossFit and I’m addicted! I’m a member at CrossFit 305 and it’s a perfect fit for me.

For me CrossFit works better than bodybuilding. Lots of people have their opinion on the subject and that’s perfectly fine, but I do what’s best for me 🙂

The thing I like best about CrossFit is that it feeds my competitive, athletic nature. I found with bodybuilding there was more of an aesthetic goal versus a performance goal. I’m challenged daily with a group of people where some are stronger than others but we push each other!

I have several goals with my training and I’m very excited about them. I’m very interested in learning new lifting techniques such as the olympic lifts, gymnastics skill work, and overall strength & endurance and this allows me to do so.

Some people have asked if I will be doing anymore fitness/bodybuilding competitions and the short answer is…not right now. It just doesn’t interest me. It was a fun experience, I met a lot of great people but I just don’t “love” it right now.

I am currently on Day 1 of a nutrition challenge with my box and it adheres to the Whole 30 nutritional guidelines.
It’s a 30 day challenge to change the way you eat and enhance your health.

I’ve been doing nutritional programming for a few weeks now via Leigh Ann Yeagerso the challenge won’t be a huge adjustment for me. I’ll just have to make a few changes, with the main one being grains. I’ve eaten oatmeal for breakfast every day for the better part of 2.5 years so this will be interesting, haha.

I enjoy working with Leigh Ann because she’s supportive of my goals & interests.

The challenge includes a pre & post body scan so it’ll be interesting to see where my numbers fall in July.

Other than that not much else to report…hahaha


BGP’s

Tonight was definitely a BGP session!

BGP = Big Girl Panties 🙂

Some days you gotta suit up and put on your BGP’s and grind it out like someone owes you some money AND just stepped on your dog. 

The squat rack was STILL broke phi broke at the big gym so I had to head to the dungeon —->
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Today I def had a fire lit under my booty during my AM session and needed a little extra push to finish off my sweatastic Tuesday!

Now at the dungeon there are no baby plates (#2.5’s) well there is ONE but that doesn’t bode well for symmetry. Somewhere someone is getting SWOLE with a single #2.5 lb plate. Watch out folks!! 

So I had to make an executive decision in the squat rack either I could finish off with 3 sets of #175 or I could put on some BGP’s and stack em up! 

Well I’m a betting girl so I added the #25 plate and unracked it…

So as I stood there with #185 on my back. I had one speed GO!

Moves like Jagger

I busted out 8 reps!!!
Woohoo flying high only #15 lbs from my goal!!! 

Oh and I wasn’t done yet. By now i had so much freaking adrenaline pumping through my body in conjunction with a bombass playlist I decided to go for BGP’s Round #2 on deadlifts!

Yes Ma’am [#195 X 10] for 3 sets!

In the mix was also a bunch of scintillating quad & hamstring thrashing but these were my “big” lifts!

Anywho needless to say I was one drop of sweat away from filling an Olympic size swimming pool!
Team USA!!

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Shoutout to all my Muscle Building Chica’s out there lifting HEAVY!
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COURAGE

I’m wrapping up week 3 and the theme for this week was COURAGE!

COURAGE

– idiom 1. to act in accordance with one’s beliefs, esp. in spite of criticism

You ever have that day, week, month moment where you feel like others are challenging you’re courage?!

The courage that you convinced yourself you had when you decided to diet, train and live a healthier lifestyle?!? The constant “interview” that takes place when you pull out some protein powder or chicken from your purse? The on-going invitations to have “just one bite”?!

Don’t these people know I am striving for greatness?!?

Well I’ve come to realize that “they know not what they do!”
This is my way of rationalizing that the people in my life wouldn’t try to criticize or de-rail my path and are just overall curious. Haha.

So if you’re on a journey to a better YOU I challenge you to maintain this COURAGE despite criticism. It’s often those who want your courage that will criticize!

Until next time…..
-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!


BELIEVE

I’m on to Week Dos and feeling pretty good!!

If you missed out on Week 1 check it out!

So as expected last week was HARD, I pretty much felt sore every single day and felt like I was on temptation island with all things NOT on my meal plan. Apparently being surrounded by 4 dozen freshly baked bagels, delicious cream cheese and every other food under the sun was the theme of the week.

I came across these messages the other day and I felt it was written just for me.

” I don’t care how hard you train, I don’t care how many metabolic workouts you do, or how much cardio you do, if you can’t nail your diet week in and week out, you’re short-changing yourself of results. You’re working hard in the gym for sub-optimal, or in some cases, no, results.”

So I figured if I’m gonna bust my butt in the gym every day I might as well make it pay off!

So yes that means I can’t have every little treat I see or just take a “nibble”. I have to be laser focused on the end result.

And just in case you like to crunch the numbers and read into the hoopla…

“Everyone wants to throw around these hypothetical percentages… Well, here’s one for you – give 100% to diet, 100% to training and 100% to patience, then genes will matter 0%”

Funny how these things just “pop up” when you need em’!

Typically I do little to no cardio and more metabolic/circuit style training. With this comes a whole lot of praying…haha. The first week or two on a new workout plan is ROUGH. I’m usually bent over, drenched in sweat and wishing that my :60 rest will crawl by BUT the timer goes off and I gotta GO for Round 2!! So this is a little test of patience and persistence, the workout kicks my butt and then I start to KICK BACK!!

It hurt to warm up…I’m not sure my abs, back, and legs have ever felt that sore….lol. But today I’m feeling much better 🙂

I’m pumped to report that I MADE IT through Focus! week. 100% on plan in the gym AND in the kitchen.

The challenge for this week is to BELIEVE…

BELIEVE:

  • You are capable of doing the impossible
  • You are strong when you may feel weak
  • You are destined for greatness
  • You are sacrificing now for the sweet reward later <<<Itty Bitty Bikini anyone?!?>>>

Until next time….

_Grind Hard Live Fit_