I have been trying to access the damage from the show and now be discourage with the weight I gained from eating…oh well all that Russian candy that my mom got. This week is shaping up better, cut out all the sugar, I usually do not eat any unless right after the competition so back on track with that one. But need to make it a point to cook a variety of food again when I get bored that is when I overeat. So today my mom is treating me to a “Borsch” – yammy. Cannot wait.
The goal for this month is to get 3 lower and 2 upper body workouts a week with 20 reps and 3 sets this week, then 4 sets starting next week, and 5 for the last two weeks when performing weightlifting exercise (e.g., squats, deadlift, shoulder press, rows, and etc.)
So here is the lower body workout in the spirit of getting my booty of my hamstrings 🙂 and up up up:
Warm up cardio | duration – 3 songs | gliding from side to side | if you do not not have the glider you can just hop form side to side maintaining low squat position
Glute activation| set up Gymboss time for 2 rounds | 1 min each | 1 min break
Ab wheel bridges
Duck walk | 2 resistance l0op | one around the ankles and one above the knees
Pilates reformer unilateral leg press | no breaks just switch legs
Leg Work for Strength w/ Olympic bar | 3 rounds | 20 reps each | increase weight by 15 % every round until you get to 90% of your max rep range | start at about 60%
It has been so busy. So the competition came and went, it was this past weekend on August 25. I did not place within top five and am waiting on the finals coring to be out to see which place I took. Of course I was upset – I have type A personality – but as not as upset if I was not eating right and let my training be a burden. That for me was a change from last time I competed. I definitely overdid cardio – still cannot make myself to go on a StairMaster :). So staying in shape but still feeling satisfied when I am done eating and training – is a big deal for me. I like competition but at the end of the day I do not want it to be something I have to do, I want it to be enjoyable. I had a great experience, met a lot of people and actually had several spectators who asked me to take pictures with the – a new experience for me 🙂 (click here to see the show pictures).
Come to think about it, when looking at the other girls, I am too muscular comparing to all of Bikini competitors. So not to stay puzzled, I did call the head judge and will have to call back if I do not hear back to see what he tells me but will not be surprised if he tells me to look thinner. My face was a bit dark too now that I see it on the pictures I am waiting to get my pictures from the photographer I go the package so will be posting them as soon as I get them.
Now I am taking this week off. Eating all I have not eaten in the last 6 months but the funny things is not all but a lot of things that I used to like just do not taste as good. That is awesome. That means I will not feel left out when I see other people eating them. But there are a few that still rock my boat – gelato, poppy seed bagels, cheese, and few selected candies from Russia that I always loved – so I will eat them periodically when I have a taste for them.
Well, what is next, I have Pilates training during the fall every other weekend – when done I will be Pilates Level 2 certified. Plus, I am starting training for the Crossfit Open qualifier games which will take place six months from now. I have quite a few things to learn how to do: keeping pull-up, handstand push-ups, muscle-up, and pull-ups. Now writing a program so I can be ready. I am very excited, it was always my dream to participate in an athletic event and hopefully, God willing, I will get a chance. The competition is tough and since I do not have as much experience as last or previous years winners, I know I will not win but it will be awesome to come in the top 60 that is out of 12k people. Hah I would be at the top of the world because that will qualify to go to the next round – Regional games. But in any outcome the experience will be totally worth it.
And, if times allows I am also contemplating going into Figure competition (I will be training with heavier weights Bikini will be out of questions) and Ms. Fit Body (for fit moms).
Well I am getting used to my studio and hopefully the quality of my workouts and videos will improve as I move forward. I am like a routine so it will take time to adjust to this one but I would say today I enjoyed it. Also, have been having a better luck and results with eating every two hours up around 3-4 and then the window is 3 hr but most importantly with making sure I have balanced nutrient intake with every meal instead of a snack. For example, if before I had an apple or peanut butter and rice cake, right now all my meals have protein, fat and carb. I also started Meals Under 500 because I am really seeing result in energy level and especially how full I feel. The ration comes about: 25-30% fat, 35-40% protein, and 30-35% carb. The reason for variance is because on the days when I tend to eat more meat my fat is higher and when I eat fish it lower. But the effect is amazing – my scale was not going under 142 for the longest time and it finally moved. I also did an unplanned experiment were I went back to eating unbalanced and the end result for those few days was a good evidence and proof to stick to balance. Ahh that word that we are all longing for 🙂 Anyway, what happened I ended up overeating and had bad cravings. So even though I talked about POP nutrition before I would like to empathizes the importance of eating balanced meals even when it is s snack it still should have the same ratio of nutrients and your meal, just less in calories. It is the key.
That sad here is your MTRW Of The Day:
4 rounds | 2 supersets | exercises
I am busy to say the least. But making progress. I got two great news this weekend: I passed my Crossfit L 1 instructor certification and RKL coach confirmed me passing my snatch test (final requirement to get RKC L1 isntructor certification).
Plus this coming weekend I am recording the required video to get my Aerial Yoga instructor certification (also a final requirement) and will be sending of my essay for the 200 RYT cert. I got my 200 hr requirement fulfilled through YogaFit. Once I hear back I qulaify to submit my cert to the 200 RYT Yoga Alliance credentials.
My studio is almost there just mostly cleaning and final touches. Things are finally wrapping up so I can focus on figuring out on how to really bring in money so I can open my own facility. Nothing too big but a studio hopefully in two years. You know similar to Crossfit facilities. I am really looking forward toward that. I would like to offer: TACFIT, Crossfit, RKC kettlebell trainings, Aerial Yoga, MTRW Bootcamp, Sandbag Yogi, and Pilates. Uhh that would be really nice. Of course winning the lottery will make it possible right away until then gotta plan 🙂