INSPIRATION: John Stutz Photo

Monica Brant

Monica Brant

Monica Brant

Monica Brant

Monica Brant

Monica Brant

Maggie Diubaldo

Jenny Lynn

Jenny Lynn

Jamie Eason

Jamie Eason

Jamie Eason???

John Stutz is one of my favorite photographers. He has done some beautiful work with some of my favorite fitness pros. Check out his website! I wish he would do a calendar. I know that he did just put out a book.

INSPIRATION: Fit Celebrities

P!NK usuallly has killer abs

This post is dedicated to buff Hollywood celebrities who have made a strong physique more popular and have chosen to be different than the norm in Hollywood...skinny fat. These celebrities look like they actually have to work out in order to maintain their lean and "buff" look.Jessica Biel is my favorite fit celebrity. I did a separate blog post about her

Evangeline Lilly, on LOST, also has a great physique.
I don't know if she works out but it looks like she must.

She's pretty lean and looks like she's in great shape.

Cameron Diaz

Jennifer Garner


Kelly Ripa

Lisa Rena

Jada Pinkett Smith

Mena Suvari

INSPIRATION: Fit Celebrity JESSICA BIEL

My favorite fit celebrity is Jessica Biel. She has the perfect "off season" body in my opinion. That is the ideal physique that I am seeking to have on a regular basis. She, even, struggles and like all of us looks different each month, depending on where she is her life and her workouts/eating habits. She does work hard for her body though as we can see in the many shots the paparazzi have taken of her working out.

Jessica Biel doing a track workout. Great for the glutes.
I really should take the time to plan some of these into my routine.
Jenny Lynn does them before her competitions to lean out her bottom half.

At the gym

Technical Difficulties

I am having issues with my blog as you can tell. There are no photos!!! My photobucket site when awry so I am having to switch to picasaweb....so my day will be here getting my photos back on my blog. UGH!

JOURNAL: Week 2 carb cycling 1.11.09-1.17.09

Pauline Nordin

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FOOD - Carb Cycling Week 2
****************************
Sunday 1.11.09 - Low Carb Day 1
830am: 6 egg whites, 1 yolk, 1/4 c. oatmeal, 1.5 cups coffee with 2T creamer
1230am: 2 oz beef, 50g yam, salad w/ 1/2T olive oil and balsalmic
230pm: 40g GNC protein
(workout)
500pm: 40g GNC protein, Fiber One bar (totally forgot about carb cycling at this point....That bar put me at about 60g carbs so I'm in the medium carb range)
730pm: Tuna can, salad, 20g GNC protein

Monday 1.12.09 - Low Carb Day 2
730am: 6 egg whites, 1 yolk, 1/4 c. oatmeal, 1 Thermo Burst
1150am: 3.5 oz chicken, salad, 50g yam
115pm: 3 Thermo, 1 L Carn
200pm: 20g GNC protein
(workout)
300pm: 1/4c pecans, 1/8c. raisins, 40g GNC protein
500pm: 4 0z chicken, 2 c spinach

Tuesday 1.13.09 - Low Carb Day 3
730am: 6egg whites, 1yolk, 1/4c oatmeal
800am: coffee and 1T creamer
1045am: 1c cottage cheese
130pm: 4 oz chicken, 50g yam, 2c spinach
430pm: eas shake
600pm: salad with 1/2 T olive oil and balsamic
630pm: 40g GNC protein
800pm: 4oz salmon. Broccoli

Wednesday 1.14.09 - High Carb Day 1
600am: 1/2pack nature valley bar, 4 egg whites, 1yolk, 1/2c oatmeal
920am: Cott cheese 15 wheat thins
100pm: 5 oz chicken, 100g brown rice, salad
300pm: coffee
500pm: 4 oz chicken, 100g brown rice, salad
630pm: EAS

Thursday 1.15.09 - High Carb Day 2
630am: 6 egg whites, 1yolk, 1/2 c oatmeal
800am: 1c coffee
1030: 5oz chicken, 100g rice, salad
1230pm: 3 Thermo 1 LCarn, EAS
(workout)
230: homemade fruit Smoothie
500: 5 oz chicken, 100g rice, 2c spinach
645: 1/4c pecans, 1T raisins

Friday 1.16.09 - High Carb Day 3
630: 6 whites, 1yolk, 1/2 c oatmeal
800: coffee
(workout)
930: 40 g protein, nature valley bar
100: 5 oz steak, 100g rice, salad
**My dog ended up having surgery on this date and my husband and I were emotionally exhausted. We started our free day early and planned to end it early but I was so full on Saturday that I didn't eat a healthy dinner as planned**

**********************************************************************
WORKOUT - Hardgainer...tried 5x5 for my last 2 workouts and loved it!!!
**********************************************************************
Sunday 1.11.09 - Back & Delts
1. Smith Shoulder Press: +20/10, +30/6, +30/6, +30/4
1. Close Grip Pulldown: 110/12, 100/10, 100/7, 100/8
2. Pulldown (backward): 70/12, 80/8, 70/12, 70/10
2. Lat Raise DB: 10e/13, 10e/10, 10e/10, 10e/12
3. Cable Shoulder Pull IN 10e/8, 15e/8, 15e/8, 20e/8
3. Cable Shoulder Pull OUT 20e/8, 20e/8, 20e/6
4. Close grip pull down: 90/6, 80/10, 70/12
5. DB Shoulder Press: 20/12, 15/8, 25/6
TOTALS: 1 hour 10 min, 570 calories

Monday 1.12.09 - Glutes, Hams & Calves
1. Low Back Ext: 0/20, 0/20, 0/20, 0/20, 0/18
1. Leg Press w/ High Feet: 165/10, 165/10, 180/10, 195/10, 210/8 **start heavier
2. Good Mornings: 50/10, 50/10, 50/10, 50/10
2. Seated Calf Raise: 70/10, 70/10, 70/10, 80/10, 80/8
3. Straight Leg Deadlifts: 70/10, 70/8, 70/8
3. 1 Leg DB Standing Calf Raise: 40e/8, 40e/8
4. DB Squats: 35e/10, 40e/10, 40e/8
TOTALS: 1 hour, 400 calories

Thursday 1.15.09 - Chest, Back & Delts
1. 1 Arm Pulldown: 180/5, 200/5, 200/5, 180/5, 200/5
1. Lat Raise DB: 15e/5, 15e/5, 15e/5, 15e/5, 15e/5
2. Press Mach (plate-loaded): 70/5, 80/5, 80/5, 80/5, 70/5
2. DB Shoulder Press: 20/5, 25/5, 25/5, 25/5, 25/5
3. Upright Row Cable: 90/5, 80/5, 80/5, 80/5, 80/3 (neck hurt)
3. Pulldown w/ Med Grip, leaning back: 170/5, 160/5, 160/5, 160/5, 160/5
4. Close grip pulldown: 160/5, 170/5, 170/5, 160/5
4. DB Fly Flat Bench: 15e/6, 20e/5, 15e/5
TOTAL: 1 hour, 430 calories

Friday 1.16.09 - Quads & Abs
Leg Ext: 110/5, 130/5, 150/5, 150/5, 160/5, 160/5 (so heavy it hurt my shins)
Sissy Squats w/ DBs: +25e/5, +30e/5, +40e/4, +30e/4
Smith Bulgarian Lunges: +50/5, +70/5, +90/5, +90/5, +90/5
DB Squat w/elevated heel: +30e/5, +40e/5, +40e/5
Decline Abs 0/10, 0/10
(TMI, but I was cramping really badly this day so I quit on the abs)
TOTALS: 45 min, 300 calories

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MUSIC
********
I need some new workout music. I have been putting my iPod on shuffle recently. I will search on iTunes today for some fresh tunes.

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INSPIRATION & THOUGHTS for the week

******************************************

Pauline Nordin

This week, I did not take a progress pic. I will take them every two or three weeks. We had a rough week/weekend with our sick puppy and having to have him in the hospital for surgery. So, sometimes things ocme up and something has to give. In this case, progress pics weekly had to go so I'll try to take them every 2-3 weeks.

I asked Pauline Nordin for advivce this week and she gave me some!!! She has a line of products AST Sport Science and was willing to give me advice on supplements. She also looked at my progress pics for advice. I have to tell you I am a bit disappointed and also encouraged at the same time from all of hte help that I have recieved. There are so many competitors who have offered me advice and help. I am SO glad that I posted my progress pic becuase I'm getting a lot of great feedback and help, but I'm disappointed at what I'm hearing. Yes, I have the right shape and I'm "lean enough" to compete at 16 weeks out but I'm too tiny for figure right now :(

Again, I appreciate all of the help tremendously! I need the advice of seasoned competitors and bodybuilders to tell me where I'm at and give me advice to get where I want to go. But, I don't want to hear that! We don't always like the truth. I am also encouraged though because I know to get where I want to go, I have to build more muscle. I know what I need to do. I know that it's possible for me to compete and do it well, but I will have a lot of work ahead of me...not just cutting but building muscle as well.

Pauline gave me some great supplement advice and the "truth" that I am too small for figure right now. She also told me, like others have, to eat more! I'll have to eat more protein in order to gain the muscle I need. So, hopefull with her help and the help of others I will be able to put on the muscle mass needed to compete with the big dogs :)

******************
ADVICE NEEDED
******************
I'm working now on trying to decide if I should go ahead and compete in Bikini this year or wai until I have built enough muscle mass to compete in Figure next year. I am not sure if I can truly build enough muscle if I am losing fat at the same time and carb cycling. So, if I am getting leaner or I get lean and stay lean, will I be able to put on as much muscle? I'm not sure. Also, do I know where I need to add muscle if I'm not leaning out. It's hard to think of adding more mass to my lower half when that is the hardest to lean out and that means I'll be going UP sizes of clothes if I don't lean out first. Any advice in this area is really helpful right now. Thank you all who are helping me out!!!

Before and during...not after

Is there ever an after? After for me will be on stage and then there will probably be another competition later that is another after. So, for now this is BEFORE and DURING....I have a lot more work to do. And, thank you to my friends who convinced me to put this online...SO SCARY!!!! You know who you are....

MUST HAVE: Food Scale & Measuring Cups

If you're eating healthy and still not losing weight or you're just not sure how much to be eating...or if you're just like me and you're OCD and need specific directions at all times to follow....MEASURE YOUR FOOD!

I LOVE my scale, it's above. I can measure in grams or ounces. It's helpful because some fitness gurus use the metric system so I can measure in both. I would have no idea how much 100g of yams is without my scale.


If you don't want to use or buy a scale, just use a measuring cup when measuring out your carbs. You can have as many green fibrous carbs as you want. You should be eating a palm-size piece of lean meat. The carbs though is where I see people using heaping spoonfulS of the rice or pasta.....SO if you're going to do nothing else, grab a measuring cup and measure out 1/2 cup of wheat pasta or brown rice tonight :)

MUST HAVE: Coolers, Cooler Packs, Tupperware...

Today, I had to go out in the field for the day, so I packed my meals and yes, I ate them cold...true dedication. :) I honestly never thought I'd do that!! Never!! I have coolers of all sizes and I think you should too; that's why I'm doing this post. This wasn't enough space to put all of my food for the day so I packed my snacks in a separate, much smaller cooler. I love the cooler/freezer packs. They work really well...


I have coolers of all sizes. I travel with my job so when I'm gone for a week, I have a really large cooler I pack with all of my food, all six meals a day. I know some of you will be faced with a time where you have to go out of town, for the day or the week and you can be a freak and take your food or you can be "normal" and eat like everyone else...looking and feeling like everyone else. I plan for a "free" day so that I can be a bit normal at times, but I don't want to be "normal" because I am not average...I am exceptional. I feel I have been given the gifts to be great at whatever it is that I choose to do or have the drive to do. I don't let myself give up or go easy on myself because I feel like I have to give it my all if I'm going to do something. The post about being average is for another day....

As I've said before on this blog, with the up's of working really hard, I usually fall down and fall off the wagon at times as I'm sure all of you can relate. I HOPE this time will be different. I realize that for it to be different I have to remember that the fight is never over to be better, work harder and live a healthy and happy life. For me, I have to be in shape to be happy and to feel healthy and to get the most out of life. I thank you all for your help with this and I didn't mean to get into a rant about all of this with the cooler.

MY POINT is that this all takes planning. If you plan your meals on your "diet" days then you will not get the chance to think about how hungry you are and WHAT you want to eat, just that it is TIME to eat again and you'll go to your cooler for your next meal. It is important not to get too hungry or you may lose your willpower to eat right.

Cooler and water in the front seat with me

MUST READ: Body For Life

This was my first book on nutrition, exercise and health and it's the BEST book on the subjects for those who are seasoned as well as those who are just starting out. It is extremely motivating and it gives the tools necessary to DO IT! There are tons of people who have done it...what better way to convince yourself that YOU CAN DO IT??!! The information on HOW to do it, both including exercise and nutrition is in this guide.

Amazon.com

INSPIRATION: I push myself....

I liked this ad and thought I'd share it. I know some of you can relate to being treated like a freak for your fitness and nutrition dedication. It's always nice to have a reminder that there are other freaks out there pushing themselves daily as well. This is a neat statement. I dig it.

INSPIRATION: Calendar 2009

I just ordered my calendar for 2009...a little late I know. I was trying to find one that would serve as a great inspiration calendar for my first year of competitions for my office. Oxygen magazine put out a great one in 2006 I think but they haven't done one since that I know of. There are a few fitness pros that put out calendars but a lot of their stuff is ultra-sexy and I'm not looking for an exotic calendar but one with other fitness pros on stage to keep me motivated for my goal! So, I made my own. I used apple b/c I'm a mac person. It's really easy and the quality is fantastic on those. It was almost $27 with shipping and tax. I also got an email this morning though that myphotoalbum.com is doing a 20% off sale on calendars so if you're interested in making your own....type in "calendar" at checkout.

PURPOSE OF THIS BLOG

I hope that this blog serves many purposes for me and for you.

I want to inspire others the way I have been inspired to start or to continue any exercise, nutrition or health goal that you wan to set.

I also want to share with you the many years of research I have done on fitness and nutrition and what I am learning daily on both of those as well as on competitions.

This blog serves as a purpose for me, as well, though. I hope to LEARN from YOU! Please, please leave me comments if I am wrong. I want to learn from the research and knowledge that you have on these subjects as well. So, please don't be shy to tell me I'm wrong or to tell me your differing info. There are differing opinions on a lot of these subjects. And, we are all different so what may work for you may not work for me, but PLEASE SHARE WITH ME!!! Or link us to your blog where you have talked about these things.

I'm also looking for accountability to keep this up and inspiration from you all. I read your blogs and get inspired and knowing you're reading mine keeps me going!

I'm also enjoying having my journals online and easily accessible for me to look back. It's a GREAT tool! Also, now that I'm blogging weekly I can go back and look at my food choices and see my weakness and my body's cravings at different times and make changes for next week.

I have started taking progress pics and I have ordered my first POSING SUIT!!! I will blog about that too when I get it. I'm still nervous to put it on here. I'm still working through body issues and I still feel like I'm fat and not good enough. Will I ever be good enough? We'll see. But, hopefully with a little more progress, I will be able to add the weekly pics I am taking to these blogs so that you all can see.

Thank you for your support!!! Let me know if you have any special requests for blog posts!

INSPIRATION: Mary Lado

This is my new background for my work computer. Keep in mind, I work from home, so rarely does anyone see it, BUT even when/if they do....it's GREAT inspiration. I'm finding as I begin to commit to competing in Figure, the more people that know, the greater accountability I have and the greater push I have to keep it up! I also find that looking at my goal every day, both makes me happy and continues my motivation.

This is my new desktop background at work. You can find a ton of them and I'm even thinking, since I can't seem to find a fitness girls calendar that isn't made for men with extremely sexy images, I might make my own "calendar" printing out 2009 calendar images and then "wallpapers" and changing them monthly, or weekly or whenever I feel compelled. I'll let you know how it goes!

Bodybuilding.com has a Wallpaper of the Week. There is a complete archive also full of GREAT inspiration.

http://www.bodybuilding.com/fun/wallpaperoftheweek.htm

Mary Lado is fabulous! She started off winning and hasn't stopped yet! She is from New Orleans and she offers training....hmmmm might be worth $65 to spend on a training session the next time I'm down there for work.

JOURNAL: Week 1 Carb Cycling - 1.4.09-1.10.09

Monica Brant because I featured her workout in my blog and tried it this week.

This was my first week of Carb Cycling! I definitely saw some changes in my physique using both Carb Cycling and the Hardgainer's weightlifting principles. I noticed a HUGE difference in energy after my day off (I took two due to the dentist) in between lifting. Not sure if that was becuase of the "carb load" or the break in training...possibly both.

I still have 17 weeks until the local NPC comp, so we'll see. Every day that passes, I think I might be able to make it in time. We'll see! I should have my first posing suit in a few weeks. It is simple and will be for my progress pics. I'll have to have another made for stage, I'm sure.

*******
FOOD
*******
SUNDAY 1.3.09
900am: 1 c. coffee, 1 T creamer
1145am: 1/4 c. oatmeal, 6 egg whites, 1 yolk
215pm: 3 Thermo Burst, 1 L. Carnatine, 20g GNC protein
(I usually forget to post my supplements) **workout**
415pm: 40g GNC protein, L Glutamine, 1/4 c. raisins, 1/4 c. pecans
830pm: 2 c spinach, 4 oz chicken (at too late, totally forgot to eat)

MONDAY 1.4.09
745am: 1c coffee, 1 T creamer
815am: 6 egg whites, 1 yolk, 1/4 c. oatmeal
1115am: 6 oz chicken, 2 c spinach
20opm: coffee and creamer
330pm: EAS shake (17g protein)
430pm: 4 oz chicken, 2 c. spinach
**workout**
630pm: 40g GNC protein, 1/4c raisins, 1/4c pecans

TUESDAY 1.5.09
**No lifting today**
645am: 20g GNC protein, 1 slimquick, coffee & creamer
9o0am: 4 egg whites, 1 yolk, 1/4 c. oatmeal, 4 oz steak
100pm: 1 slimquick
130pm: cottage cheese, EAS shake
300pm: EAS shake
430pm: Pure Protein Bar (small one)
630pm: 4 oz steak, salad w/ olive oil, balsamic and garlic, 50g yam

WEDNESDAY 1.6.09
730am: 40g GNC protein, 1/2 c. oatmeal, 1 c. coffee & creamer
830am: 2 slimquick
1030am: 1/4 c. pecans, 1T raisins
1230pm: 4 oz steak, 50g yam, salad w/ olive oil, balsamic, garlic,
2 pieces Hershey dark chocolate
**dentist**
410pm: 1/2c. cottage cheese, 1T peanut butter, 12 wheat thins,
1/4 c. pecans & 1 T raisins
600pm: 1/2 c. whole wheat pasta, 4-5 oz chicken with organic spaghetti sauce
630pm: Fiber One Bar (sweet treat day)

THURSDAY 1.7.09
745am: 40g GNC protein, 1/2 c. oatmeal
900am: coffee, creamer
1130am: 1/4c. pecans, 1T raisins
115pm: 4oz chicken, 1/2c. wheat pasta, salad w/ olive oil, balsamic, garlic dressing
230pm: 20g GNC protein
**workout**
430pm: fruit smoothie at home - 40g GNC protein, frozen berries, fat free organic yogurt
700pm: 40g protein, 1T peanut butter, 1/4 c. oats, dash coconut, yogurt

FRIDAY 1.8.09
645am: 1/2c. oatmeal, 20g GNC protein
**workout**
830am: 40g GNC protein, Fiber One Bar
1115am: 5 oz meat (chicken and steak) with organic spaghetti sauce, 1/2 c. wheat pasta
salad with olive oil, balsamic, garlic, 1 t parmesan
230pm: Smoothie King Pineapple Surf w/ 40g Gladiator protein (I thought would be ok but
felt bloated and horrible afterward....not as good as I thought!!!)
430pm: 1/4c. pecans, 1T raisins
545pm: salad with olive oil, balsamic and garlic
700pm: 5oz chicken, brocolli, 1/2 c. brown rice, cream of broccoli soup (98% fat free), 1/2c milk
2 pcs Hershey dark chocolate
1 small powdered donuts
900pm: ***I broke*** I didn't get enough sleep last night and could tell all day with my workout in the morning and my being tired, I was starving and feeling that free day so much I could taste it and then I did....I had a few more powdered donuts before I went to bed.

SATURDAY 1.10.09 FREE DAY
Today was my free day!!!! And, it was awful! The free day is SUCH a good idea on ANY diet! I was so ready for it and less than an hour into it I was miserable!
I ate powdered donuts, Cheese Chex mix, Pan Pizza from Pizza Hut with ranch dressing, breadsticks with marinara sauce, Macaroni Grille Penne Rustica, bread, Almond Cake, a coke.
It was beautiful but mostly it was awful! I'm glad it's over and I'm back drinking my water, trying to wash all of that sugar and gross out of my system. Let me tell you how upset my stomach was from all that garbage and how tired and depressed I was today. Funny the correlation!!!

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WORKOUT
************
Sunday 1.4.09 - Chest, Back, Delts
1. Incline BB Press: bar/10, DB 25#e/10, 30e/8, 30e/6, 25e/10, 25e/10
1. Assisted Pull up: 120#/10, 110/10, 100/10, 90/10, 1000/10, 110/10
2. Wide Grip Pull down: 70#/10, 80/10, 70/10, 80/8
2. Chest Press DB: 25e/10, 30e/8, 30e/7
3. Close Grip Chin Ups: 110/10, 100/8, 110/8
3. DB Shoulder Press: 20e/10, 20e/10, 25e/7
TOTALS: 400 calories in 60 minutes

Monday 1.5.09 - Glutes, Hams, Calves, Abs
1. Lying Leg Curls: 30#/10
1. Stiff Leg Deadlifts: 50#/10, 70/10, 60/10, 70/10
1. St Leg Raises: 0/10, 0/8, 0/6, 0/6, 0/6, 0/6
2. Walking Lunges: 20e/10, 20e/10, 30e/6
3. Glute Kickbacks: 80/6, 80/6, 80/6 (New machine at new gym - awkward)
4. Leg Press: 90/12, 140/8, 140/10 (New machine at new gym - awkward)
TOTALS: 320 calories in 50 minutes

Thursday 1.8.09 - Quads, Calves, Abs
1. DB Squats with heel up 25e#/6 (too much glute, not enough quad)
2. Leg Ext 100/7, 100/10, 100/10, 120/6
2. Oblique Dips with weight: 10#e/30e, 10#e/30e10#e/30e - was really sore after this!!!
3. Sissy Squats 0/8, 0/8, 0/6, 0/6
3. Seated Calf Raise: 70/10, 70/10, 70/10
4. Bulgarian Squat with foot on bench: 0/10 (awkward)
Tried to do regular abs and was still too sore from 3 days ago!
TOTALS: 277 calories in 40 minutes

Friday 1.9.09 - Monica Brant's Back Workout + Delts
1. Cable Rows: 60e/8, 60e/12, 60e/8
1. Upright Cable Row: 80/8, 70/12, 80/8, 70/8
2. Wide Pulldown (leaning back): 120/12, 140/10, 150/10, 150/8 (goes to show that dif gyms..)
3. Cross Grip Pulldown: 150/8, 140/10, 140/8, 130/8 (...feel differently regarding machines)
3. DB Shoulder Press: 20e/10, 25e/9, 25e/8
4. Rear Delt Machine: 50/6, 40/7, 40/6
4. Lat Raise w/ Arnold variation 15e/10, 15e/8, 15e/6
TOTALS: 480 calories in 1 hour and 10 min

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MUSIC
********
I listened to a little bit of Little Big Town this week.

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PROGRESS PICS
*****************
Ok, I'm freaked out to show you all so be nice. I know my posing needs work...this was my first attempt ever and I was taking this picture myself so no mirror. I also need a pair of heels so that I can learn to stand in them and pose with my toes out but in heels. I need a LOT of mass on my shoulders and back. Oh, and I cut my head off because my hair and face were frightening on Sat morning. I did see a lot of change after one week of carb cycling. You can find my before and after pic in a separate post.

Saturday, January 10, 2009

*************
THOUGHTS
*************
I loved this week's cycle. I felt really tired on Tuesday but I felt really strong by Thursday and Friday was an awesome workout! I was really tired though due to my own fault and not getting enough sleep on Thursday night.
I will continue to eat my meals, I have to work on eating on time...I am SO not hungry from all of this food that I'm forgetting to eat!
I will continue to take a day off after each set of 2 workouts!
I will continue another week of carb cycling.
I will work on fine tuning my carb cycling.
Bottom line is that I saw a lot of change after ONE week....took my progress pic on Sat morn and even see more changes after my free day on Sat when I was in the gym on Sun. I'm going to keep it up and I think I can make it to my May 9 comp goal!!!

MUST HAVE: Versa Gripps

I LOVE LOVE LOVE MY VERSA GRIPPS!!! I will NOT lift on a back day without them. I am able to lift SO much more weight with them. I had a problem over a year ago with tendinitis in my right hand from lifting (wide grip lat pulldowns) too heavy, heavier than my hand strength could lift. I originally had the FIT series that I used for a couple of years. I then bought the PRO series, because it was time to move up and get a bigger strap as I increased weight. I love my new Pro series!!

I also got a small in the PRO series like my small in the FIT series and it was too big. I used them for one workout, emailed the company and they agreed to take them back!!! I exchanged them for an XS and I love my new XS. So, not only do they have a GREAT product, but they also have a GREAT company with GREAT customer service. Watch the videos below.

Check out Jenny Lynn below lifting with the Versa Gripps

Jenny Lynn Part 1:

http://www.youtube.com/watch?v=0YsQXkxN6fc

Jenny Lynn Part 2:

http://www.youtube.com/watch?v=bA-D4J9io3Q

You can also check out their website and their blog:

http://versagripps.com/

http://powergripps.blogspot.com/

MUST READ: Hardgainer's Bodybuidling Handbook

This book was recommend to me by Kim Mitchell on her blog. What a great idea!!! I got a lot of great new pointers and ideas on how to build muscle. The main take-away and thing I will be trying is not lifting more than 2 days in a row in order to maximize muscle gains. I may have been "spinning my wheels" and working harder than I needed to in the past and not seen the gains....also the cardio aspect is a huge debate. The Sliced book talks about 45 min of cardio both morning and night and in here it says don't do any more than 25 min of cardio at all if you can help it and don't go above your target heart burning rate at all during that time. So, we'll see if that works for me!

MUST READ: The New Rules of Lifting for Women

This book is GREAT! It gives a lot of pointers for women who are afraid to lift heavy. It explains the benefits to lifting weights and shows you how to do it if you don't know (though I recommend getting a personal trainer for a few weeks/months to learn -that's how I learned). Mainly, it tells you how what you have been doing may have been a total and utter waste of time!!! Even me, who thinks I lift pretty heavy for a chick can push it a little more...you never know if you can lift more unless you try. So, I'm working on increasing weights, gaining muscle mass and working harder in the gym. Check it out on Amazon.com.

MUST READ: Sliced

If you're into competing, which I am beginning my journey toward, this book has some GREAT info on supplementing and my favorite section on Carb Cycling. I've read that section 5 times at least and I'm still learning. That is what I am working on right now....so in the coming weeks you'll see my experimentation with carb cycling. Find it on Amazon.com....GREAT place to find it. I got mine for under $10 including shipping and it was brand new.

JOURNAL: Free Day Sat 1.3.09

Today was my FREE DAY!! Woohoo! I went a little more nuts than I plan to in the coming months because we went out of town for the day - three hour drive for shopping and great food. We don't have a Chipotle where we live so we live for the day we can drive to eat Chipotle!!! I had a chicken biscuit at Chick-fil-a for breakfast on the way...MMMM. A few pieces of fudge on the way to Chipotle also.


The dinner was fabulous...I had CPK, one of my very favorites!!! And, then, we walked over to SPRINKLES for desert! We were so stuffed by the end of the day...we couldn't wait to start eating right on Sunday morning! The beauty of the free day! It was fabulous!

JOURNAL: Fri 1.2.08

Back to life....working today and back to a routine of sorts. I can't tell you how excited I am to have a free day tomorrow!!!!

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FOOD
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800am: 3 egg whites, 1 yolk, 1/2 c. oatmeal, 1/2 c. coffee & 1/2T creamer
945am: 1/2 c. coffee & creamer
1150am: 4 oz baked turkey, 1.5 c. spinach
300pm: 1/4 c. pecans, 1T raisins, EAS protein shake
545pm: (pre-workout) EAS protein shake (L-Carnatine & 3 ThermoBurst)
745pm: (post-workout) 30g GNC protein and water, 1.5 slices of pineapple
10 all bran crackers + 1T Marantha peanut butter, 1 c. milk

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WORKOUT - Chest and Delts
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Today's workout was with my husband and was a bit awkward. We were working together so I didn't keep my heart rate up and we were trying out our new Anytime Fitness that is close to our house and would help me travel. So, new gym, less equipment, add husband to mix and makes a slower paced and mismatched workout....I'll do my best to tell you what all I did.

Decline Bench Press w/ spot 40#/12, 60#/12, 70#/8

Bench Press Cable Mach 75#/10, 90#/8, 90#/8
Upright Rows Cables 60#/12, 80#/10, 80#/10, 90#/8

Chest Fly Mach 60#/8, 60#/8, 75#/5
Shoulder Press Mach (incline) 50#/8, 60#/6, 50#/8

DB Shoulder Press seated 20e#/10, 20e#/10, 20e#/10

Then we tried out a few sets of all kinds of stuff.....

TOTALS: 400 calories burned (including running our dog) and was about an hour of actual workouts.

JOURNAL: Thu 1.1.09 Happy New Year!

It's a brand new year and my New Year's Resolutions began many weeks ago. I'm still on track and doing well with my new diet, workout and plan to compete this year! Skipped another workout today...let the 'blues' get the best of me today with my family troubles. I just felt sad today. But, nothing can be done to fix any of this, so tomorrow I'll get up and "go to work" (my office is in my house) and get back to routine and try to get this off my mind....easier said than done.

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FOOD
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940am: 1 Nutrigrain bar, 1 EAS shake, 1 c. coffee + 1T creamer
(I was starving this morning)
1200pm: 4 egg whites, 1 yolk, 1/2 c. oatmeal, 3 sm squares Hershey bar dark chocolate
230pm: 1/4 c. pecan halves, 1 T raisins
700pm: 5 oz turkey, salad w/ olive oil, balsamic, garlic homemade dressing
830pm: 10 all bran crackers with 1 T Maranatha peanut butter,
1/4 c. low fat cottage cheese, 1 c. skim milk