The Teeny Bikini Body

just a girl's struggles of trying to be lean


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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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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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100 is a Good Number…

IMG_3398100 is a good number.  Why?  Because it means something.  100 represents something you’ve accomplished, you’ve reached.  It’s a target, a goal, an accomplishment.  It’s the days it took or the hours spent.

Yesterday, I completed the 100 burpee challenge.  With the help of my gym rat friends, we talked about a challenge and joked about it.  It became a reality.  The best thing about it is our determination, brought others something to shoot for.  So they joined too.  Maybe some didn’t join every single day, but the ones that did, felt motivated, inspired and most of all they did something that they didn’t think they could do.  We posted in Facebook every day how much we did.  It was five, ten, fifteen and so on… until 100.

Mind you, we did all our regular exercises.  I did circuits, others did classes, I boxed and we did 100 burpees.  My friend leading the charge has brought motivation to others. I hope that I could do the same.

The Holidays are here and so it is even more difficult than ever before to keep on tract diet wise.   What can we do? Be vigilant about exercise.  Eat right at least during the week.

Like social drinkers, I am a social eater.  My solution for the rest of the week is to not eat with others the rest of the week, to keep on track.

Here’s what you can do.

  1. Write down what you are going to eat during the week.  If you write it down than you will have a plan.  And plans are meant to work.
  2. Keep pies, desserts, cookies, ice cream and the like out of the house.
  3. Don’t eat the office goodies at all.  (If you have one taste, you will develop the habit of eating).
  4. Walk on your breaks.  If you can’t, every half hour, get up and walk all the way around something and return.
  5. If you get hungry, bring healthy snacks: nuts, protein shakes, fruit, etc.
  6. If you end up cheating, don’t give in entirely.  It’s easy to say, “Well, I’ve already cheated, I might as well keep eating.”   Don’t give up.  One cheat won’t be as bad as stopping altogether.
  7.  Exercise every day, at the same time every day.  Our body is accustomed to habits. (Take a group x class, or join a running group.)
  8. Don’t eat out with people. ( Say you want to get coffee instead.)

Remember, there is going to be Holiday parties and food will be around every day, but losing weight is a whole lot harder then putting it on.

Happiness is not in eating, but in health.

Hearts ❤

L.


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Hot Chocolate with Marshmallows

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Some days with this cooler weather, you start thinking about hot chocolate with marshmallows.  My favorite is Abuelita’s Mexican hot chocolate.

Give yourself a break, and add some marshmallows or a cinnamon stick. Get into your yummy flannel pajamas, and curl up into your favorite chair. I like to get into my writing and research mode, with the help of my Mac.

Today for my burpee challenge, I did 50.  We’ve been increasing by five every day until we get to 100.

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Top: Lululemon, Leggings: Old Navy

Today’s circuit!

10 minutes until time is complete… incline chest press 8-10x, barbell row 8-10x, burpees 8-10, repeat

then, pull-ups 8x ( assisted if necessary) and dips 8x for 10 min until complete

arnold presses 8-10x, bicep curls 8-10x, lateral raises 8-10x – repeat 3x

end with planks (as long as possible), leg raises 8-10x, 3x

Be extraordinary!

Hearts,

L