NOAHS ARK

So i consider yesterday a good workout! Whenever i did anything i tried to make it in a good workout; In the wave pool i swam around and whenever they started the big waves i would swim against them and pull my friends on the tubes lol. That went on for about 30 mins. Riding on the black anaconda i would use my abs to hold my butt off the bottom of the tube. So it goes to show that you don't need equipment to workout, the experience was fun and im really glad i made the most of it! Todays a new day, and im pretty sure im going to hit the gym after work today, and before helping someone else with work. Ill post workout on here after done with it, but right now i going to cook me some eggs this morning. Motivation game is strong today!

Quote of the day: "Its up to you to decide what kind of workout you have today. Push Today"

I Caribou You

So today by the title you can tell i had my white mocha cooler from Caribou coffee, i haven't had one in like a month so that was a nice little treat :) i didn't workout today with weights but i did get some cardio in. Then took a long nap later lol oops. Yesterday i pre cooked for the week. Fish, turkey burgers with a couple times of broccoli i also did this thing to be able to track how many calories that plate was. Super excited about it, I think im going to be working out with Tony Friday, like 90 percent sure that he will be making me squat the bar so that will be fun. I want to get "pinched" so i can track the fat and if it goes up or down. I haven't weighed myself in a couple weeks, i'm curious but at the same time i dont want to go off the scale. I try and go off clothes, a chunk fits better but i still see the girl from the start. Though i wore a super cute crop top and shorts that i honestly felt super confident in! So i AM getting somewhere and im beyond excited. Tomorrow we are going to Nohas Ark which i'm a little nervous about; but at the same time i shouldnt care what others think about me... August 1st im going to look back at the workouts and compare them and see how things have changed because as Tony said its not JUST about weight. Getting stronger is a factor too, something i should be excited about! For the ones who follow, and are going through the same process as me. Remember to love yourself through it all. Before and during too, there is always room for improvement.


XOXO
Becky

Quote of the day: "Be the girl who decided to go for it"

POOL TIME

So today I got my exercise in(ish) for the day, I walked to work: ended up getting a ride home after walking a little bit. My friend Emma agreed to go to Wakanda Water Park in Menomonie, we tried to make that a workout out of that as well. We swam a little, did fast kicks and tanned (that's working out right) lol I came home made some chicken (still cooking in the crockpot)and did some dance tutorial videos. I might not be in the prime of my dancing anymore, but it still gets your heart rate up. I noticed my shoulders are more sore than i thought! lol Due to the fact i wasn't able to drive to work and i had a time schedule i wasnt able to actually workout in the gym, but my eating habits werent bad. This morning i had a couple fiber bars, during work i had a laura bar. Went with Emma, came home had wheat cereal (not the healthiest but not awful). I took some during pictures again i need to email them to me so i can post them. I see a little bit of a difference yes. So that's exciting :)

Quote of the day: "Remember: Rome wasn't built in a day. Work hard good results will come"

Shoulders

So earlier today i wrote down every workout i did today; but for some reason looking at it now it has deleted. It was hard to put on my makeup after due to the workout so that was awesome yet annoying at the same time lol So from memory this is what i did:

ASSISTED DIPS: weights: 100,90,80 Reps: 12,8,6 (with these the less weight used the harder it is)
CABLE LATERAL FLY: weight: 15,20,20 Reps:12,8,6
CABLE FRONT FLY: weight 15,20,20 Reps: 12,8,6
SHOULDER PRESS (DUMBBELLS) weight: 15,20,25 Reps:12,8,6
FLY MACHINE: Weight:30,40,50 Reps:12,8,6
CHEST PRESS MACHINE: Weight: Cant remember...) Reps:12,8,6
SHOULDER PRESS MACHINE: Weight: Cant remember Reps: 12,8,6

So overall i did shoulders, but i added a little chest and back! Sorry this is so late, i would have posted earlier; but it deleted!

Quote of the day: "Fitness is not about being better than someone else, its about being better than you used to be"

If need be. Take a step back.

So after my internal freak out, Ryan and I dropped 100 dollars on groceries, cleaned up a bit and came back for a come back. I did an all over workout to kind of touch what I've missed throughout the week. And with a little motivational speech with Tony it went a lot better. Here's as follows.

CABLE KICKBACKS: Weight:45,50,60 reps:12,8,6
CABLE SIDEKICKS:Weight:20,30,40 reps:12,8,6
RUSSIAN TWIST: weight: 10 reps: 25
LEG RAISES: 20
ROWS: weight: 15,20,25 reps:12,8,6
GOBLET SQUATS: weight: 55,60 reps: 10,6
PRESSDOWN: weight:30,40,45 reps:12,6,2
LATERAL RAISE: weight: 20 reps: 10
TRX AB HIT THINGY: 12 each side

Now I only touched a little of different muscles I don't think it's enough to make me sore, BUT I did get my heart rate up so I'm happy. I'm also happy that I came back and worked out. 

QUOTE OF THE DAY: "YOU ARE BETTER THAN THAT, NOW ACT LIKE IT!" -TONY ROJAS

Seriously.

I seriously get so frustrated doing squats that aren't on the smith machine. My form gets out of wack. I even loose my form doing just the bar. I WANT to be able to do them but I cant. I know can't is an ugly word and should probably do 5 burpees for it but I got so frustrated I wanted to just throw the bar. I had to just stop my workout all together and I didn't even start  a good one. I got some squats in with Ryan spotting me but he had to catch me a lot. I had to walk out. Tony helped me a lot yesterday, he sees the negativity I bring upon myself; he gets it but he also gets that I'm more than all that. He looks at how FAR I have come. Not looks but healtg, mental heath all that jazz. I just wish I can have that mentality that he brings people. Idk. I'm going to just walk away. Cool of. Get groceries clean a bit and hopefully come back tonight.

XOXO

Becky

Confession Time:

Today: I wasnt able to go to the gym today; i had to be up at 4 am to do my internship and i did get back at an okay time. Though i was just weak and exhausted. Its days that i dont workout that i feel the worst about myself. These past two weeks have been ROUGH and i hate it. Tony tells me not to be so hard on myself; and i try not to i really do. I just cant help it at some points. I will have my ups and downs; i look at people like Lauren Regan and i IDOLIZE her. I know she didnt get that way over night so fellow readers. always remember. Even if it is hard its worth it, "if it was easy everyone would do it". So its just a fall down time for me. Due to my internship i didnt pack the food that needed to be packed and when i came home i had like half a bag of gummy bears, pbj and like 3 glasses of chocolate milk (yum). Ryan brought me subway for dinner; so with my paycheck tomorrow i need to get more food to pre cook. and maybe some quest bars or something of the same sort. im not a hundred percent on this train again and i dont want to keep falling off. I recognize what i am doing; so its a start i give myself credit for that. My goal is to be a changed person in a year; so by graduation time. I want to be able to hold my deploma up and say "I DID IT" and mean that in a couple different ways. Just food for thought tonight, and holding myself accountable .


Quote of the day:"Chin up beautiful. Your mistakes do not define failure. They define your efforts. Even if you stumbled, just take a step forward and keep moving on toward your goals"

Goodnight everyone,

keep going towards your goal

XOXO

Becky

Glutes

So I missed yesterday ( a monday) which is a no no in my book. But trech. I did get a good workout in due to me moving the weights and heavy lifting while working so it's not a total loss. Today was suppose to be shoulder day bit I did glutes again and will double up Saturday (cardiovascular day) to catch up at the end of the week. I also haven't been keeping track of food lately this past few weeks :( but overall I haven't been eating awful so it's okay. I'm maintaining weight and hopefully adding muscle it's a plus. I haven't really been criticising myself in the mirror as much anymore. Today's workout goes as followed

Deadlifts.: weight (eachside) 45,55,60 reps: 12,8,5
Squats: weight (eachside)25,35,40 reps:12,8,6
Cable kickbacks: weight: 40,50,60 reps:12,8,6
Cable sidekick: weight:20,30,40 reps: 10,8,5
Single leg Deadlifts: weights: 20,25 reps: 12,8

Those single leg Deadlifts KILL me for some reason. I really haven't been able to do them well yet. So that's a little goal for me as well along side my big goal

Quote of the day: "smile at the pain. It's the only thing that will make you feel alive"

P.S it was a good workout I ate fairly good this morning and I feel like puking lol

P.P.S Tony sorry but I did the assisted squats. Still scared to do them non assisted while alone. See you tomorrow :)!

Cardio

So yesterday I didnt post because i didnt really go to the gym; and to be accountable i didnt really keep track of what i ate either. I didnt eat really healthy :/ but at the same time an off day is okay.

Today i cleaned the gym for 2 hours which is a cardio activity in itself with all the running and lifting and squating to clean places i didnt even know i existed! Then i did about a 15 min cardio session and later tonight my plan is to do another run or even just walk around the neighborhood with Ryan....

I was craving Caribou when i went to dollar tree so i looked on their nutrition list to find something a little healthier than a cooler and i came across an "Pomegranate Ooloong Ice Tea" and it was 0 everything. So i picked that instead....now i didnt even think to remember that this isnt Texas. They dont just automatically make it a sweet tea. So that first sip was a little unexpected of bitterness..but its good overall. I might not get it again, but there are other options that i look forward to trying out...


Quote of the day: "The hard part isnt getting your body into shape; the hard part is getting your MIND into shape"

Glutes

Well arms where a dud yesterday I needed to do a lot more if I wanted any types of sore. I don't know what's up with me these past few days I'm not feelings it. Today was supposed to be chest day but I skipped it and did some glutes with cardiovascular! After my smores quest bar.
P.s for dinner I had protein french toast with honey as syrup.

Cardio: 15 mind
Glutes:
ASSISTED SQUATS: weights: 20,25,35 reps:12,8,6
CABLE KICKBACKS: weights: 40,50,60 reps: 12,8,6
CABLE SIDEKICKS: weights: 20,30,20 reps:12,8,6
GOBLET SQUATS: weights: 50 reps:8

Gym was empty in the free weight areas so I took it upon myself to turn on supernatural while I worked out lol I might not have the best workouts everyday but I lm proud that I've been going!

Quote of the day: "the best project you can work on is yourself"

Arms

My abs sort of feel it but not as much as I would like. And while we are on the honest train i haven't really tracked my food intake today :/ oops. I had a quest bar this morning. A small bowl of cereal. Then did my internship, came home and had turkey taco meat; honestly probably more than I should have.

Thursday workout
Cardio: 15 mins
Arms:
STANDING BARBELL CURL: weights: 15,20,20 lbs reps: 12,8,6
ASSISTED DIPS: weights: 120, 110, 90 reps: 12,8,6
INCLINED DUMBBELL CURL: weights: 20,25 reps:12,6
BENCH DIPS: weight: none reps: 12,8,6
PULLDOWNS: weight: 50,60,70 reps: 12,8,6
PRESSDOWN: weight: 40,30,40 reps: 8,9,4

Doing the tricep dips i had slight concave feeling in my chest (I've always had that doing the dips) and my arm day today just didn't really seem success full. I wasn't really having a good workout day. Which is a good intro to my "quote of the day",

Quote of the day: "the only bad workout is the one you didn't do"

Everyone including myself will have bad days. Today just happened to be one of mine. 

Abs

So shoulders where sore this morning :)! I've always worked out but I never really had a "routine" so now that I have a sheet telling me the workouts to do and how many is phenomenal! I have to work 2 places again today so I came in early before work to get some kind of a workout in!

CARDIO: 30 mins
ABS: Bicycle Crunches- 3 sets of 20
Hanging Leg Raises- 3 sets of 10
Back Extensions- 3 sets of 10 with 25 weight

(I started to do the bar roll out but I felt a strain in my back so I stopped)

Had a quest bar this morning and coffee. Yes I had creamer! Lol but I packed a lunch/snack for after work then I will honestly probably pick up subway on the way home today!!

Quote of the day: "goodbye excuses. Hello pain sweat and results!"

Shoulders

Well I woke up this morning, and my glutes where killing me! So that is awesome i usually have problems getting those muscles to become sore! So check those out if you want some good butt/leg workouts. :)

After that amazing butt discovery i got myself breakfast french toast with 100 percent whole wheat bread! 300 calories, 20 grams protein 30 grams of carbs, 12 grams fat. Leaving me with 2200 calories, 230 protein, 218 carbs, 44 fats left for the day.

I was able to get a quick (but effective) workout in with shoulders and here is how follows VVVV

UPRIGHT CABLE ROWS: Weights: 30,40,50 Reps: 12,8,6
DUMBBELL SHOULDER PRESS: Weights: 15,20,25 Reps: 12,8,4
REVERSE MACHINE FLY: Weights: 30,40,50 Reps: 12,8,6
FRONT BARBELL RAISE: Weights: 10,15,15 Reps: 12,8,6
LATERAL RAISE: Weights: 8,10 Reps:9,8

Got some protein in with Swai fish. ( I recommend this to people who are not really fish eaters; has an light egg white taste YUM) then i grabbed a protein bar for when i get snacky. (still have yet to get veggies) So something to keep in mind; people say time is a huge factor;<-- scratch that out because if its something you really want you will make time. I know its hard but its worth it i promise. Quote of the day: "Stay dedicated. Its not going to happen over night"

Mid day update

So after working out this morning I started to work; I brought up my confusion to Tony (our trainer) about balancing fats, proteins calories and carbs. Especially since I was having problems figuring out where the heck to get fats from! He told me that avocados are a GREAT source to get them from, oils and nuts as well so i will have to pick some up on the way home from my internship tonight. Anyways so this morning I had 2 large eggs for breakfast, 140 calories, 12 grams protein, 2 grams carbs and 9 grams fat. During work i ate a quest bar: 200 calories 20 grams protein 21 grams carbs 9 grams fat. Leaving me with (for the rest of the day) 2160 calories, 218 grams protein, 227 grams carbs and 38 grams fat. Coming home i ate a "everything bagel" with cream cheese (oops sorry not sorry; hey i was told i can eat whatever i want if it fits in my macros) Bagel: 230 calories, 8 gram proteins, 46 gram carbs and 1 gram fat. Cream Cheese: 120 calories 3 grams protein, 3 gram carbs 10.5 gram fat. Leaving with a grand total for the day left!::::: 1810 calories, 207 gram protein, 178 gram carbs, 26.5 gram fats. By the looks of it im on the right track for the day. Im thinking about taking a protein shake for during my internship and maybe another quest bar. It just stinks because we jut spent 80 dollars in groceries. Eating healthy just sucks money wise. Ryan and i had a long talk last night. Im so frustrated because i feel like im not getting anywhere. I know that ive just started this macro stuff BUT i have been working on myself for a few months. I just see the girl in the first progress picture even if i do look like the 3rd. :/ Its rough but im lucky to have friends like Chels and Victoria, and Ryan, his family, tony, the list really goes on and it nice actually. Persistence is what i need to be, along with confident and patient.

Im hoping to access back before bed tonight depending when i get home if not,

Quote of the day: "Even if you cant see the results in front of you right now, every single effort you do is changing your body from the inside. Never get discouraged"

Leg day!!!

Came in at 9 and did a 35 min. Leg workout. Here it is in order!
DEADLIFTS: 55 each side reps of 12,8, and 6
SINGLE LEG DEADLIFTS:20lbs 12 reps; 25lbs 8 reps; 30lbs 6 reps
SQUATS(ASSISTED): 25lbs 12 reps; 35lbs 8 sets; 45lbs 6 reps
Cable kickback: 30lbs 12 reps; 40lbs 8 reps; 50lbs 6 reps
Cable sidestep: 30lbs 12 reps with squats in between

After that I had to tap out. I had two eggs this morning but something is telling me that isn't enough!

Today was pre cook day, we cooked SWAI fish, turkey taco meat, and Ryan is cooking steaks right now. We went grocery shopping and bought a lot of food. Something ive noticed with all this Maco crap is its hard to find foods that have higher fats in them. A lot of carbs and calories but not as much fat as i thought things would have...its hard. Ryan had a good point of this being a learning process before i got the hang of it but its still really really hard. A frustrating process. Since i wasnt able to workout yesterday; on my off day (today) i did like 16 min of intense cardio; and also walked around town playing pokemon go lmao so its a win win i guess. Im down all my stuff for food for the day but yet im not hungry. Again its a learning process; but im not sure how to learn it i guess. Intense research, and help from the trainers. I think next week i am going to take a progress picture and post it on my blog to see where i am at (good or bad) because there will always be ups and downs in this lifestyle. Quote of the day: "There is no shortcut. It takes time to build a bigger better version of yourself" XOXO Rebecca

Today was a busy day, and kind of an eye opener when it comes to Macros. Today started of with work at anytime, had a quest bar with black iced coffee. Went to Eau Claire to take Jennas senior pictures. Afterwards we went to Perkins (i got a make your own omelet) mushrooms, avocado, and pepper jack with a side of fruit. Ryan dropped me off with Jared so he could tell his parents in WI that him and I where living together. Now this isn't really about working out but this was a moment in our relationship i wont ever be able to shake. Long story short Ryans family refuse to accept the fact we live together due to religious views. Ryan stood his ground and he stood up for me, hearing everything they said to him really broke my heart. But hearing that he told them that I was the one he was going to marry really did something to my emotions. I couldnt really hold the tears in at that point.... I dunno i made a protein shake but wholey cow they are awful. Im still down like 1000 calories for the day! this is so dang hard being able to handle everything; brutal really.... I dont know. I wasnt able to do cardio today so i will do it tomorrow after work! So not much to report today. XOXO becky

FINAL THOUGHTS

Final Thoughts of the night:

Didn't do cardio at all even though i should of. Emma ended up bailing due to homework so Ryan went with me and he isnt much of a cardio dude. At all. lol Anyways So this is how our workout went

1st: Bench Press: Just the bar for warm up: 3 Sets: First one weight of 75, 12 times.: Second time weight of 85, 8 times, and Last rep with weights of 85, 6 times.

2nd: Incline Dumbbell Press: 3 sets: First Set: 20 lbs weight 12X: Second Set: 25lbs weight 8X: Third Set: 30lb weight 6X

3rd: Chest Flys: 3 Sets: First Set: 20lb weight 12X: Second Set: 30lb weight 8X: Third Set: 30lb weight 6X

4th: Close Grip Incline Dumbbell Press: First set: 15lb weight 12X: Second Set: 20lb weight 8X Third Set: 30lb weight to failure


Overall not a bad day...I was obsessed with my butt in my spandex for some reason today. Maybe i do have some gains going on there. hmmmm #wondering.

P.S I weighed myself at 170 today late at night so for me thats actually really good because you are usually your heaviest at night! so BOOOYA!:) I want to train like im doing a competition. Now would i actually do one? Im not sure i have the balls to stand in front of a lot of people half naked. Lol


XOXO

Becky

Today was overall and OK day i guess. i have yet to go to the gym and im loosing motivation....I caved and got me Caribou Coffee Cooler which are REALLY effing bad so im kind of sitting here hating my life on top of all my other problems... Maybe if i run a little it will help with that "fat" feeling i get. I get the feeling of lump in my stomach when i think i eat to much; i dont know sometimes i wonder if i have an light type of eating disorder. I might not physically put the finger in my throat; but i do a lot of times get scared of getting fat by eating things that arent the healthiest....Food for thought i guess.


Quote of the day:

"You will never always be motivated. You will have to learn to discipline"

well isnt that ironic.

Macronutrient

So last night for sleep was rough. I'm wondering if I was so excited about this blog or what I dunno. But this morning my amazing boyfriend made me eggs before I had to take him to work.
Anyways; a lady at the gym told me she loves using macronutrients to help her track (how many carbs, proteins and fats you can have for the day) so I have calculated my macronutrients that I should be getting a day! 165 g of carbs and protein, and 37g of fat! So far I have used 3 carbs 18 protein and 13.5 fats! Not to shabby. I work 10-12 hope to do some cardiovascular then when Emma is done with work it's chest day!!

Got to the gym and talked to Tony about my calorie intake and stuff, learned that's WAY to low. So now I have a new plan, 2500 calories just seems like a lot....

The beginning

My whole life I have been teased. I've done stupid "fad diets", "A.C.E" pills, wraps, etc. You name it chances are I have probably done it. I had people in my life who called me fat, threw my lunch away, told me never to eat (of course this was in my ugly duckling stage) which does scar you for life. I grew up having a self body image loathing! I look(ed) in the mirror before school or work, literally pull at my fat and just wish/imagine what I would look like skinnier or fitter. In college I hit a phase where it was every few months i go through a workout spurt, loose 15 lbs then i fall off the train! Its upsetting, so i kind of want to use this blog as a journal through my struggle like my last resort. Post progress, through my hard days where I just want to eat a whole cake and nothing else. I work at Anytime Fitness, so i get a FREE gym membership; I haven't used it to my fullest potential. The trainers there are AMAZING! So I want to use that to my advantage; I want to be HAPPY. I have the most amazing support, my boyfriend of over a year is big into fitness as well as his family. Before we move to Utah and I graduate college, I want to sit there and say "I did it". I'm not blind of oblivious, I know its going to be a lifelong process. I just want to look at the before picture and the after and say DAMN Rebecca. you. have. come. so. far. I want to be that fit couple with Ryan. Run in a sports bra. and honestly, I want to do a competition. So its not pretty but here is my first before/during picture below. I just hope to look a year later and smile from ear to ear. 

XOXO

Becky 

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