BEST SELF FITNESS CHALLENGE: WEEK 2 (5/26 - 5/31)

Mentally, week 2 was much harder than week 1.

I got so caught up in wanting to see my body change, that I got stressed over the little things.

I had to tell myself to kick the "quick fix" attitude; I should know better than that!

Naturally, I vented out to Simon about my struggles and he said some very meaningful things that switched my thinking back around. He told me that the woman I was 4 years ago would be so proud of who I am today. It really helped and I'm really glad I have someone to support me emotionally during this contest.

It's really important to have someone or a group of people who will be able to support you emotionally. Because it will get tough and it won't be easy, but it will be worth it!

I truly believe that nutrition is key to losing weight/body fat. I've always ate a clean diet but when this contest started, I switched it up; I'm carb cycling now.
My low carb days are harder and I'm not all sunshine and rainbows. My high carb days are all sunshine and rainbows. However, I'm not miserable on either days because I still eat enough food to fuel my body for workouts. Some days I find myself more hungry than other days, but isn't that anyone who likes to eat?

You'll read in a few moments under my proud moment that I lost 1 pound and 1/2 an inch off my waist, that happened in only 1 week!! My waist has not changed in at least the last 6 months and BAM, it suddenly changes. How? Nutrition, that's how.

Oldie but a goodie: You can't out train a bad diet.

You can see the full workout here: Angel's BodySpace Track Page

What I learned this week:

Set small goals and conquer them. When I conquered small goals I was able to feel proud of myself and keep moving forward towards my big goal!

Proud moment:

Losing 1 pound and 1/2 an inch off my waist! Take that, body fat!

Boxing three, 3 minute rounds (9 minutes total)
Deadlifting 75 lbs.

Personal record:

Running 1 mile at 9 minutes and 12 seconds!
Adding 70 lbs. to my calf raises (180 lbs)
Adding 75 lbs. to my squats (180 lbs)

What I could have improved:
Stretching more after workouts

WEEK 2

Monday: Upperbody (heavy lifting) + Abs + Cardio

• Abs
• Crunches
• Reverse Crunches
• Leg Raises
• Sitting Crunch Machine
• Chest Padded Crunch Machine
• Upperbody
• Bicep Curls
• One Arm Dumbbell Row
• Pushups
• Bent Over Weighted Pick Ups
• Tricep Pull Downs
• Chest Press
• Wide Grip Lat Pull Downs
• Cardio
• Boxing 15-30 minutes

Tuesday: Lowerbody HIIT

• X Jumps
• Weighted Step Ups
• Donkey Kicks
• Deadlifts
• Sumo Jump Squats
• Split Squats
• Goblet Squats
• Burpees

Wednesday: Abs + Cardio

• Abs
• Crunches
• Reverse Crunches
• Leg Raises
• Mountain Climbers
• Planks
• LIIT Cardio, 9 minutes (1 mile)

Thursday: Upperbody (light lifting) + Cardio

• Upperbody
• Push Ups
• Standing Military Press
• Side Lateral Raises
• Reverse Flys
• Incline Dumbbell Curls
• Dropset: Tricep Dumbbell Kickbacks
• Cable Hammer Curl
• Dropset: Overhead Cable Tricep Extensions
• Bicep Curls
• Dropset: Lying Close Grip Barbell Tricep Extension aka Skull Crusher
• HIIT Cardio, 10 minutes

Friday: Lowerbody (heavy lifting) + Abs

• Abs
• Decline Leg Raises
• Chest Padded Crunch Machine
• Decline Reverse Crunches
• Sitting Crunch Machine
• Hanging Leg Raises
• Lowerbody
• Weighted Calf Raises
• Abductor Machine
• Adductor Machine
• Clean Deadlifts
• Padded Squat Machine
• Lying Leg Curls
• Leg Extensions
• Leg Press
• Prowlers

Saturday: Upperbody (HIIT)

• 1:00 minute warm up jog
• Hanging Pull Ups
• 1:00 hour boxing

There you have it, all of my workouts posted for week 2!
I'm ready for week 3 and can't wait to see what other changes I will happen. I have approximately 4 more weeks of this competition.

I'm having a difficult time accepting that progress is progress, no matter how small.
Simon has a favorite quote that says "progress is never swift nor easy."
I'm trying to keep that in mind.

xo,

BEST SELF FITNESS CHALLENGE: WEEK 1 (5/19 - 5/24)

Last week, I announced in this post, that I entered into a competition on BodyBuilding.com

I remember Simon telling me "if it'll help bring you closer to your goals, do it."
He's so supportive and I'm so thankful.
I'm extremely excited & determined.

What I kept thinking about while working out was winning. Not just winning the prize, but fulfilling my goal, which is a toned body. I know that might sound a little self centered, cocky, or materialistic, but I know I'll gain more than just a nice body. It is natural to want a nice body after putting all that effort into working out.

Our workout split changed from what I had posted last week and I'm fine with that. The important thing to me is that I get my daily workout done. It's also good to change things up so that you don't get bored and you keep your muscles guessing.

For the next 6 weeks, I'll be doing a weekly recap of what I did the previous week.
I'll be writing the workouts on the blog each week but if you go to my BodySpace track page you can see the workouts live in action with reps, sets, and pounds (adjust accordingly) and do them too!
If you have a BodySpace, add me as a friend! :)

I make sure that all of my strength and focus goes towards weight training, and then do my cardio last.

WEEK 1

Monday: Upperbody (heavy lifting) + Abs + Cardio

• HIIT Cardio, fasted, 15 minutes
• Abs
• Crunches
• Reverse Crunches
• Stability Ball Crunches
• Knee to Elbow Crunches
• Upperbody
• Preacher Curls
• Barbell Curl
• Elevated Cable Rows
• Incline Dumbbell Press
• One arm Dumbbell Row
• Triceps Cable Pull Down
• Band Assisted Pull Up
• Machine Bench Press
• Machine Preacher Curls

Tuesday: Lowerbody, HIIT

• Weighted Squats
• Donkey Kicks with Resistance Bands
• Weighted Side Lunges
• Weighted Calf Raises
• Weighted Butt Bridges
• Deadlifts
• Jumping Jacks
• Speed Skates
• Burpees

Wednesday: Abs + Cardio

• Abs
• Bicycle Crunches
• Mountain Climbers
• Reverse Crunches
• Heel Taps
• Ab Roll Out
• LIIT Cardio, 11 minutes (1 mile)

Thursday: Lowerbody, heavy lifting

• Hamstring Curl
• Calf Raises
• Smith Machine Squats
• Padded Squat Machine
• Quad curls
• Sprints
• Crab Sprints
• Hops
• Butt Bridges with 10 lb. medicine ball
• Lying Machine Squat

Friday: Upperbody (light lifting) + Abs + Cardio

• Abs
• Bicycle Curls
• Mountain Climbers
• Reverse Crunches
• Heel Taps
• Stability Ball Crunches
• Upperbody
• Wide Grip Lat Pulldowns
• Close Grip Lat Pulldowns
• Tricep Pulldowns
• Seated Cable Rows

Saturday: Full Body (mostly upper body, legs were still recovering from leg day)

• 30 Minute boxing
• Upperbody
• Push Ups
• Bent Over Dumbbell to Chest
• Abs
• Crunches
• Knee to Elbow Crunches
• Leg Raises
• Reverse Crunches
• Bicycle Crunches

Sunday is my off day and I really reccommend a rest day! If you overwork your body you won't be putting 100% into your next workout. You can even do damage to your muscles. It's okay to take a break when you need it.

What I learned this week:

If I believed that I could do something, then I could certainly do it. Don't sell yourself short, you are stronger than you think!

Proud Moment:

When I couldn't do one more rep or felt like I couldn't lift a certain weight, I proved myself otherwise.

Personal Record:

Cut exactly 1 second off from my 10 second prowler run.
Squatted 105 lbs.

What I could have improved:

Going to sleep earlier.