The Teeny Bikini Body

just a girl's struggles of trying to be lean


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DOUBLE -LY DRIVEN

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Hello Peeps.  Probably the longest hiatas in the history of blogging.  What can I say besides the fact that I just got distracted.

It doesn’t matter.  I’m back and I’ll try to write as much as possible to keep you up to date.  After all, we deserve it.  You deserve to hear it and I deserve to write it.

I’ve learned a lot between then and now.  I’ve learned that I’ve become the better by doing something for other people.

That being said, that’s why I’m blogging again. Nothing happens when I write for myself or do things for myself. BOOOORRRING.

For the past year and a half, I’ve been training other people in fitness.  It was exciting, motivating and also exhausting.  Mind you, I am a full time governmental accountant which requires constant learning new laws and regulations, audits, etc.  I got burnt out.  For now, I have cut back to training only at lunch time 3x a week.  That’s all I can handle for now.  Instead, I will blog.

I have to get myself back into the swing of training myself to motivate you. What’s cool is I really know what to do.  I’ve been at it for so long that I know what works and what doesn’t.

Soooooo…. my friends.  I don’t expect anyone to do this.  This is just temporary  and then when I can get back to maintenance mode, this will be tapered down.

This is the current plan:

  1. Morning: Steady state cardio … mainly to burn fat and not muscle.
  2. Mid-day:  30 min low-impact lifting cardio circuits 3x a week/ mixed in with boxing 2x a week.
  3. And finally evening training 2x a  week of what my current trainer Ricky Burk gives me from 24 hour Fitness plus boxing drills from Higley Fit (my boxing classes).
  4. Stretch all the fricken time.
  5. Eat Protein. Eat the right carbs.  Follow macros.
  6. Final Golden rule:  When exhausted, break.
  7. Saturday and Sunday limited to only Steady state and a small portion for additional glute training.

That’s it folks!  More later.

L.

 

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The Training – what up?

It’s been DIFFICULT. As Ricky has gotten to know me, he has pushed, challenged, tracked, taught, and has been a relentless trainer. Although I consider myself advanced, this has been challenging.  

SELF DOUBT. We all feel this way. Ricky takes me to a level that I wouldn’t have ever reached on my own. Why?  He has a belief in me that I don’t have. He’s tough on me. And although I complain, I like it. 

Bad training days. I have it. I feel weak, like I let him down, let myself down. The frustration. I know it’s not supposed to be easy. Changing my attitude meant not talking negative. Hard for me.

The Learning: there’s so much.  My form, the movement of each exercise compared to how I used to do it is so different. New exercises that I’d be to chicken to try on my own. The power cleans. Fixing form on front squats. Concentrating on recovery. Foam rolling. The endless knots on my back, my calves, quads, traps, etc. Ricky has taught me so much.

Progress. It’s cool. I love it. I just look in the mirror. And my muscles look more defined. My abs are getting tighter. Friends are asking me what I’m doing.  “I’m training!” I tell them. 

Losing friends. This part sucks. I’ve motivated some people to start working out and I love that. Other people see it as vain. Is it vain?  Maybe. How else would we keep going, writing, creating, building without some vanity involved. We would be stagnant. It’s not vanity, it’s the will, the confidence to DO. They joke that the only food my friends eat is salad. We are strong not anorexic. I hate stereotypes. What people don’t get is that working out is the thing that makes me feel confident in a cynical world. If you don’t like me, it’s probably because you don’t get me. It hurts but I just have to move on.

I come from a family riddled with chronic illness. Partially why I’m so motivated. I have intermittent asthma that can quickly become severe seasonally. I use an inhaler every day twice a day to prevent attacks. It can’t stop me. I always have to get breathing in check to keep going. When signs of extreme exhaustion hit me like a ton of bricks, it means something is wrong. I have to keep going. 

It’s rewarding. I feel accomplished. I feel influential.

TAKEAWAY. I love training with Ricky. Not all training is good. Mine is good. Really good. I can’t stop! I want more. I’m ready to work!

Thanks for listening.

Later 

L.


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A Perspective on Training Solo vs. Being Trained

Hiring a trainer. I always thought in exercise, I’ve always pushed myself harder than any trainer could. I’m a self-motivated, relentless motivator that doesn’t need help.  That being said I’ve done countless workout plans, classes, watched exercise videos. I’ve told myself… I’m an EXPERT.

Uh, wrong! Don’t let your ego ever get in the way of progress.  I needed to humble myself.  Humility is life’s way of telling you… You are not perfect. My failure is also my motivator.  Remember this: There is no end in progress. Progress is a continuous journey that does not stop. You can set mini goals for yourself so you don’t get discouraged.

I’m somewhat fit. Some people would call me very fit yet I don’t have washboard abs.  I have strong legs, the weakest lats and tri’s but I look strong. Muscle imbalances causes problems later on down the line. I had to admit it. I need help.

Soooooooo I hired Ricky from 24 Hour Fitness Sport Club. Ricky’s training is methodical, slow, heavy and technical lifting.  Difficult. I complain, he pushes me forward.  His knowledge surpasses mine by far. Somehow, I’m always out of place, in the wrong position, and he’s correcting that constantly.  He concentrates on a specific muscle so it’s important I follow.  I have a difficult time feeling comfortable with people in general, but for some reason his professionalism works.  His ability to keep me on task is good since I’m so easily distracted. Then diet.  I’m being held accountable. He’s set up my macros. I know I hate it too. Except for cheat meals which I’m allowing two cheat meals once a week, no bread, pizza, cookies, cake, crackers. I’ve planned my meals which is usually some sort of seafood with salad.  I love seafood so it’s the perfect protein for me. Why? Because I’m being measured, weighed which makes me think about everything I’m putting in my body. I’m not saying it’s easy.   For me, it’s my weak link.

Additionally, I have boxing coach Alex from Higley Fit Martial Arts who keeps me on my toes. Alex covers all my hard core intense fast training. I love the torture, the endless kicks, punches, jumps, push-ups, boxing and combos, tire lunges, and sprints.  This is constantly changing and I love the group training atmosphere.  I train with Alex about 4 -5 times a week.  Alex is also technical, and always keeps me guessing on what he has in store for me next. I love boxing and the social interaction which also keeps me competitive.

The combo of the two trainers gives me my fix. Exercise is my drug.

 

So here’s what I’ve figured out:

  1. You can’t do it yourself.
  2. Trainers make you work harder than yourself.
  3. You are not an expert for everything.
  4. Trainers tells you what you don’t know and can help you reach your goal.
  5. They keep you in check.
  6. They make you do things you would never do on your own.
  7. It’s way more fun with a trainer!

That’s it!   Hearts❤️❤️❤️❤️


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The Best “I don’t have a gym membership”, No Equipment Exercises

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Yes, I’ve heard the excuses.  You quit your gym membership.  You don’t own weights or a treadmill.  I’m going to tell you about the best compound exercises you can do on your own sans equipment.  Make a schedule.  Don’t just make it, write it in your calendar.  Every, Monday, Wednesday and Friday at 6:00 I am going to do these exercises.  Choose a designated location for your workout.  You know that when you go to this designated location, you are here for one purpose: To workout.  Choose somewhere away from kids, boyfriends, and friends who may interrupt you while you are doing it.  Set aside 30 minutes.  Everyone has at least 30 minutes.  If you don’t have 30 minutes at once.  Set aside two 15 minute periods to purely do exercises.

I’m going to give you the best exercises that you can do.

1. The “Pushup”

2.  Burpees

3. Jacknife

4. Mountain Climbers

5. Walking lunges

6. Squats

7. Every version of jumping jacks

8. Planks

9. Jump Lunges

10. Pull ups or assisted pullups


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Revamp it: A retrospect on the challenge of constant exercise

Hello Friends.

What to discuss.  My absence is a given.  In life, we need a break sometimes…from writing, from fitness classes, from friends.  What I found out is this: You must return from your break at some point.  Face the reality of why you are breaking, and what it is you truly need.

The problem is this.  Not everyone will understand.  Some people might get hurt… especially if your break is too long.  Here’s the other thing.  The longer you are away, the harder it is to come back.  You don’t want to miss important events, etc.  No matter what.  You can’t be selfish.  You must be there for important events in peoples lives.  That means birthdays, graduations, anniversaries, etc.

So that being said, I’m back.  In full force, ready to go rogue and fighting every step of the way.

I’ve revamped the work out.  Sometimes we get in a rut, doing the same thing day in and day out.  Sometimes progress seems slow because we can’t see it instantly.

To fight boredom, I am revamping my workout every 6 weeks now.  My workout has no limits.  On my break, I discovered that I had to completely change my routine due to my injury.  I had to be creative, finding ways to make it challenging enough without getting hurt again.

I’ve been working out since I’ve been 18 and boredom is a big thing for me.  I’ve evolved tremendously, experimenting with so many types of workouts and what the results could be.  I know my body’s strengths and limitations.

You have to look for a workout that comes close to what your needs are.  I have a series of workouts I follow from John Romaniello that I’ve been working on for a good year.  Now, I’ve completely revamped it, changed it to challenge me in different ways.  His workout plan by far the best workout plan I’ve encountered.  It’s challenging, exciting and I use it again and again.  Here’s what you do.

1.  Find a workout plan that comes close to your level of fitness.

2.  Adjust it to make it harder or easier (or if you are injured)

3.  Be limitless in your pursuit of fitness: Only you know what would challenge you.

4. Rest accordingly.  Over training can put your body to a complete hault so I take this very seriously.  If you can’t workout one day.  Don’t fret.  This is your rest day.

5.  Be consistent.  You can’t get anywhere if you are only working out once a week.  Commit to at least 3 days a week.

6.  Stop following the rules.  You have to experiment to discover what your body can do.

7.  Feed your muscle.  Make sure you are getting enough protein.  Look at your macros. Don’t starve.

8.  Cheat once a week.  It’s not do or die.  Cheating will keep yourself sane.

9.  Stop hating yourself.  Self-defeat is one of the biggest barriers of success.  Just keep going.  You may not see results, but other people do… and they will tell you.

10.  Remember: Life is a journey.  Make friends, be open, be non-critical and stop the comparisons.

That’s it.  Peace always.

Hearts,

L.

My revamped workout:

Interval Sprints and Running, 3 miles 3x a week

Hill Sprints 1x/Week

Spin 1x/Week

HIIT training 1x/ Week ( box jumps, squats, etc.)

Weight training, Dynamic, Pyramids, etc. ( changing every 6 weeks)

Mixed with Boxing classes, gravity classes etc. to break things up.


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Sleep it off!

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You’re stressed, angry at the world, and your body isn’t recovering.  Have you been sleeping?  Sleep it off baby.

Examine this article on sleep duration:

Is too little sleep a cause of weight gain?

Answers from Donald Hensrud, M.D.

It may be. Recent studies have suggested an association between sleep duration and weight gain. Sleeping less than five hours — or more than nine hours — a night appears to increase the likelihood of weight gain.

In one study, recurrent sleep deprivation in men increased their preferences for high-calorie foods and their overall calorie intake. In another study, women who slept less than six hours a night or more than nine hours were more likely to gain 11 pounds (5 kilograms) compared with women who slept seven hours a night. Other studies have found similar patterns in children and adolescents.

One explanation may be that sleep duration affects hormones regulating hunger — ghrelin and leptin — and stimulates the appetite. Another contributing factor may be that lack of sleep leads to fatigue and results in less physical activity. So now you have another reason to get a good night’s sleep.1

I think each body is different and it’s important to determine what your level of sleep should be.  For myself, I realized that 8 hours is too much because I can’t sleep the next day.  The perfect amount for me is 7 hours.

If you aren’t getting enough, start setting your clock at the same time every day to regulate your wake time and adjust your sleep time until your body gets in a rhythm.

10 signs that you are not getting enough sleep:

1)  You have difficulty concentrating on simple tasks

2) You seem to be making absent minded mistakes at work

3) You are moody and snappy

4) You look tired

5) You are eating too much

6) You are gaining weight

7) You are nodding off at meetings

And that’s it folks!

Get some sleepy in…. your body will thank you.

Happy sleepy time friends!

Hearts, L.

 1. Hensrud, M.D., D. (n.d.). Retrieved January 23, 2015, from http://www.mayoclinic.org/healthy-living/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198


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Back to Basics – Self-Obsession

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When I was younger a no makeup selfie would have been out of the question. We live in a world of selfies, self-obsession, and an ultra-connected, scrutinizing world.  And the more that we scrutinize the celebrities, we inwardly examine ourselves, trying to determine our worth.

Maybe social media allows us to peek into other people’s lives, obsessed, envious, yet competitive.  It’s a new kind of survival of the fittest, where the “have’s” and the “have-nots” become categories.  The haves are the followed, and the have nots are followers.  We follow to be followed.

Yet here we are in our mundane lives, seeking excitement by social media.

Nonetheless, we learn, we read, we share and advancements have taken new strides. We become informed.  No more having to go to the library to read, or wait for the daily paper for yesterday’s news.  Twitter allows immediate news no matter how insignificant posted every second of the day.  We are all being watched.  You cannot commit a crime, make a fool of ourselves, be a bully to someone else in public without being photographed or filmed by phone.  We are the paparazzi.   We cannot speak freely without criticism. Hawkers of racism, inappropriateness, are waiting to tell you why what you did is wrong.

That being said, we are all going back to basics.  The “#nomakeupselfie” is a new trend to show that we are real, we are not photo-shopped, and despite the world of beauty, basic is beautiful as well.

So now what? Narcs of the world are watching and sometimes you have to realize that criticism is good to a point.  Social media keeps us in check in some ways.  Just stay away from the negators, haters, the ones that don’t hold any validity in what they say.

That being said, self-obsession has brought the shy hermits out, allowing them to express themselves with their fingertips.

Here’s some tips to keep sane:

1) Do a #nomakeupselfie

2) Ignore all haters

3) Check yourself.  Sometimes you are wrong.

4) Read, read, read. Information will keep you keen.

5) Who do you admire and why?

6) Selfies say it’s okay to love yourself

7) Always see positivity

8) Be a cheerleader

9) Never be a hater (wasted energy)

That’s it.

Hearts,

L.