Leg day exercises

Leg day! These are 3 of my favorite exercises to do on leg day. Really easy and sure to get your butt and inner thigh sore the next day!

•Side step squats with plate

•Front lunges

•Barbell deadlift

The side squats take a little coordination since you’re squatting then lifting the plate. Sometimes I look funny because I zone out, get off on my squat/lift and get myself all confused. 😂

I typically do 4 sets of 12 for each. But you can adjust to what’s best for you! Happy lifting!

The secret to losing weight

I want to lose weight, how did you do it?” This is a common question I get from my friends and former athletes (I’m a cheer coach). There isn’t this huge secret of how to do it. I’m not wasting money on products that claim to make you lose weight. I just watch what I eat and I make sure to workout. That’s literally it!

If you aren’t losing weight and you have been trying, these are some reasons that may be affecting you!…..

1. You aren’t being patient. Losing weight won’t happen over night. It would be awesome if it did, but that’s unfortunately not how the body works. For some it takes weeks, others months. Everyone’s body is different.

2. You are comparing yourself to others rather than comparing yourself to where YOU started.

3. Too many cheat meals. Are you eating good during the week then eating everything in sight on the weekend? Or are you adding in too many cheat meals during the week? Cheat meals are great! They’re a good shock for your body. They’re also a great reward for yourself. However doing too many that are too high in fat and calorie will set you back.

4. Water retention. I’ve explained it before in a past post. When you lose weight your body depletes itself of fat cells. However the fat pockets that held the fat cells take a while to diminish so your body fills them with water till it can get rid of them.

5. Eating the wrong things. Some foods are deceiving. We claim them as healthy but in too big of amounts they can actually have reverse effects

6. You’re only doing cardio and not building muscle to burn fat. Cardio burns both fat and muscle. Cardio is fantastic for building endurance but it’s not the only thing you should be doing in your workout routine. Weight training builds lean muscle mass, which elevates your metabolism and burns more fat, even when you’re not exercising!

7. Calorie Deficit. By definition this is reducing the amount of calories consumed relative to the amount of calories required for maintenance of body weight. Multiple your body weight by 10-12 (depending on your activity level. I do 12 since I lift and do cardio weekly) Recalculate every 2-4 weeks as you lose weight.

If you’re struggling to lose weight, don’t give in and go buy diet pills or the teas that claim you’ll lose a ton of weight fast. Work with your body. You’ll be amazed what it can do on its own when you fuel it properly and workout!

Small changes

Some people expect to see huge changes and major progress milestones when they start on a new diet and workout. For some this may happen. For others it’s a slow progression. I think you should celebrate even the smallest milestone.

These two pictures were taken three months apart. I started back on my daily apple cider vinegar and made a few small changes in my diet. The skin on my stomach (where my pregnant belly was) has tightened a bit and I’ve lost an inch around my hips/waist. An inch may not seem like a lot to most people but for me it is. I’m not exactly a big human. I’m 5’3 128lbs and have a BMI under 22. I’m what you’d consider average size for a fit person. I don’t want to lose a ton of weight. Sure, I have a little I could shave off. But mainly my goal is to build a little more muscle and maintain my size. I try not to focus too much on the scale. Weight can be irrelevant to some of us. On a “normal” health-line chart, I am considered overweight for someone my height. HOWEVER the general average doesn’t factor in muscle. So my weight may seem heavy on this scale but it’s due to the muscle I have “weighing me down.” Not a bad problem to have!

I always tell friends, be careful when weighing yourself. Your scale isn’t telling you your muscle to fat ratio (unless you have one of those fancy scales 😂). If you’re working out and eating well, and see the numbers go up, do not freak out!! When your body starts to burn fat, those fat pockets deplete themselves of fat cells and fill up with water till the body shrinks them and they all together disappear (for some). Not to mention you’re probably putting on some muscle which will add to that extra weight. Base your size off your clothing! Are your pants starting to fit a little looser? Maybe they actually fit better now! It all depends on where you started. Everyone is different. Try not to compare yourself to others too much (I know easier said than done). Your body type is different than everyone else’s. No two people are the same. What works for some might not work for all.

Measure yourself, monitor your clothing changes, do whatever helps you to see those small but big changes. Celebrate even the littlest milestone. You deserve it!

My first attempt at Orangetheory

I had a friend talk me into trying out Orangetheory with her. She’s had a membership for a while and loves it. She’s also the one who talked me into going to SoulCycle. I knew nothing about Orangetheory so I figured why not give it a try.

If you’ve never been it’s basically circuit training. They had us using the rowers, treadmills, bosu balls and free weights. Apparently it’s different every class. For the first twenty minutes I would say I hated the class. I like knowing what I’m in for and what to expect. I felt like I was trying to find my way for the first part. After a bit I got into the flow of things and started to relax and get into my workout.

There is a large screen and it shows everyone stats as they’re going. I like but hate this. I like being able to see my own stats but seeing others compared to mine brought out my competitive side. They have colors for heart rate zones. Grey(lowest), blue, green, orange and red(highest). The goal is to keep your color in the orange. Every so often the instructor calls out everyone’s names who are in the orange to praise them. I didn’t hear my name one of the times which pissed me off. (There’s my competitive side.) No I wasn’t pissed at her, I was pissed at myself so I pushed harder to get my heart rate in that orange target zone.

After the class ended my friend asked how I liked it. I honestly felt indifferent. I really feel like I need to go again and give it a second chance. The confusion at the beginning, trying to find my way, really threw me off. However, like I said I did start to like it eventually. So it looks like I’m going back to give them another try. That way I can really give them a fair chance now that I know what I’m in for.

As I said before, I HATE group classes. I didn’t love this group setting but it definitely could have been worse. My class was small (8 people) which I didn’t mind too much. Apparently during busy times the class can have up to 20 or so. That would not work well with me. Too many people to “compete” against. Lol 😂 At least I’m honest right!?!

If you’re thinking about trying Orangetheory I’d say go for it. Again, I’m indifferent. Hopefully once I give them a second try I’ll be able to decide whether it’s something I could continue doing on occasion or just push of to the side as a “well I tried.” So for now my opinion of them is to be continued……

Don’t let someone tell you you can’t

There is a difference of about 5 years between these two pictures yet I’m rocking the same shorts in both! When I got pregnant everyone (literally almost everyone) told me to get ready for a new closet. They said after having a baby my body would never be the same and none of my old clothes would fit. I found the comments to be discouraging, then after a while it was like I was being challenged. Having people tell me I’d never get back to my old size just made me mad. So I worked hard every day to push myself past their comments and get back to close to my old size. Yes they were correct when they say your body will never be the same again. Things definitely change. But that doesn’t mean you can’t get back to where you were or make yourself better. It may just take a little more time and effort than before! I’m proud to say almost all of my old clothes fit again! There are a few items that don’t fit but in all honesty I probably shouldn’t have been squeezing myself into them before. 😂 Don’t ever let anyone tell you you can’t do something. Negativity breeds negativity. Surround yourself with people who are going to encourage you and help you try to meet your goals!