Hard work & Determination

Whether You Think You Can Or You Can't...You're Right

Today's workout was designed by my trainer and co-worker, Derrick Berry, also done at the place I work in the picture above, The HIT Center, The photo above is me getting set for a Trap Bar Dead lift, it is not full ROM yet, just getting my hands and feet comfortable :) 

Trap Bar Dead lifts: 145 x 10 x 3

Reverse Grip Pull Ups 10 x 3

Chest Press: 35 x 15 x 3

DB Row: 40 x 12 x 3

Glute/Ham Raise: Bodyweight x 8 x 2

3D Band Pull Aparts: 15 x x

Abs on GHD with 16# Medball x 15 x 2

Total Body Workout!

So as of today i am starting a new workout scheme thanks to my boss at my work (THE HIT CENTER) who has made these workouts! Kudos to you Derrick! Can't wait to see more positive changes! This is a total body lifting routine that targets the main muscle groups in your Chest/Back/Legs! Killer workout that took me about an hour and a half... not to shabby!

Remember these are the weights I used, adjust accordingly - Everything is super set.. meaning one exercise after another.. ex: A1) A2)- A1) A2), A1) A2) -- move on to be.. etc.

A1) Bench Press: 95 x 10-12 x 3
A2) Pull Ups: Assisted weight 160 x 10-12 x 3

B1) Box Squats: 155 x 10 x 3
B2) Bodyweight Rows: BW 12 x 3

C1) Kettlebell front lunges: 2 15lb kettle bells ( like front squat form) 12each leg x 2
C2) Band Pull Aparts: 15 x 2
C3) Straight Leg Sit ups: 10DB over head, sit up with weight over head still.. legs straight out x2

C1-C3 can be done 2-3 rounds if desired :)

Stretch and ENJOY!

Long Time No See!

Sorry for going MIA everyone.. midterms and lots of studying have consumed my life the past few weeks! Straight A's are the goal! anyways hope everyone's been having great workouts and lots of football fun this fall so far!

So Halloween is coming up and my staff at work are going to be superheros while we train our clients. I have chosen to be Wonder Woman haha should be a fun time! Here's a workout for a Wonder Woman Physique ! Weights will very person to person, these are just what i use <3

Flat DB Press (ALT) 35 x 15 x 2
Biceps Curls 20 x 12 x 2

Walking Lunge W/ Plate press 25 x 12 each leg x 2
Box Jumps 24in. 10 x 2

Front Raise/ Upright Row 30 Kettle Bell x 10 x 2
Lateral Raise 12 x 12 x 2

Cardio- 2 miles at 7 mph

Abs- Any mix of 200 reps ... ex 10 sets of 20 reps :)

Little things that give us HOPE

Happy Friday the 13th y'all!

So today's post is not a workout, or anything, but rather things I've been thinking about lately that have just made my heart feel so nice and warm lately.  All day today i had been limping along on my ankle.. which feels much better! i had limped all around campus and people watched, which i normally do! hehe we all do from time to time don't act like you haven't. Anyways, as i was looking around i couldn't help but notice the little things like how people look at each other, friends, significant others and so on. No one is perfect, but to each person our imperfections make us that much more worth the picture. Some had disabilities, some braces, some scars but each smiling or laughing because the other is doing the same.. to me that really is what happiness and love are.  Seeing the other person smiling and laughing and you can't help but do the same just over the simple thought you know that they are happy.

So i personal train at a private gym in my hometown, The HIT Center, in Huntington, WV.  I have clients for an hour each day and of course i get attached to them.  One client in particular and i had a moment.  This moment really made my heart happy when she had opened up to me saying how confident she feels and how beautiful she feels in her own skin now.  She works hard day in and day out and is so determined to live a healthy lifestyle, i mean the transformation is UNREAL! Seeing her open up and be vulnerable about her situation and knowing how much of a turn around she has made really has opened my eyes that anything truly is possible if you are committed.

While working out today at my university rec center, there are intramural basketball games going on and volley ball tournaments on every court in the gym, there's like 4 or 5 courts. One court in the middle was open and i couldn't help but watch this young man in a wheelchair shoot basketball.  I had watching him while i stretched, making and missing shots over and over again and yet he still never got tired of rebounding the basketball no matter how far it bounced away from his reach.  I continued with my workout.. still glancing to the gym to see him never grow tired of shooting that basketball.  I wish more people could be like that, i know plenty of adults and people my age (21) who are even too lazy to get off the couch or their apartment let alone have a disability that would make it that much HARDER.  That kid really made my heart happy just by being that determined to play something that he loved.  That moment i felt true happiness knowing that this guy i didn't even know was perfectly content with shooting and rebounding this basketball where ever it landed on that court.

One last thing, i don't normally watch the X-Factor but a little 13 year old girl, Rion Page, from Jacksonville, Florida was on there a few nights ago i'm guessing and she has a disease called  arthrogryposis multiplex congenita,which causes the joints in her hands to be deformed. She is also almost completely blind in her right eye.  She has the heart of pure gold.  She never once felt sorry for herself nor did she want anyone else in the competition to either.  if you haven't heard her, you definitely need to check her out.  She even brought Simon Cowell to his feet.  Seeing her confidence, you just couldn't help but smile and tear up.  Little things like this are what make life worth living.  Little things like this give us hope, and little things like this are what matter most in this crazy sick world we live in today. Below is the link to hear Rion's Story :) 

http://www.theblaze.com/stories/2013/09/13/watch-a-13-year-old-country-singer-bring-even-simon-cowell-to-his-feet/

Down but not out- No Excuses !

Hey Guys!

Once again it's been a crazy week and a half! I play co-ed slow pitch softball.. since I'm not a college athlete anymore :( (boo), this gives me my fix of still playing the game I love just at a slower pace.  Any who last week on September 5th we had a game, which we kicked butt in by the way :) And my second at bat I hit a triple.  Rounding first I hit the base at a weird angle and knew it wasn't gonna be the prettiest of all runs.  I approached third base, sliding feet first, because I am too competitive to get thrown out if I can help it! Needless to say I slid into the base, jamming my ankle into the side and ended up getting a Grade 2-3 Sprain.  For those of you who don't know there are 3 grades to an ankle sprain.

Grade1 : is mild, with slight stretching of the ligaments.
Grade2: is moderate, partial tearing of the ligament occurs
Grade3: is severe, Complete tear of the ligament occurs

Despite me not being able to put a lot of pressure on my foot to do the leg workouts I have been wanting to do, I have not skipped the gym! It is important to still be cautious but know that when you are in an injured state you have to pay a lot more attention to your diet and still be active where it is comfortable.  I have been doing some rehab and am on the way to recovery!

Today's workout will consist of a 20-30 minute bike ride, along with some upper body and back & every ones favorite, ABS!

Stationary Bike 20-30 min. Add Resistance according
 (Make sure you adjust your seat level so that when your pedal is on the decline, your knee is slightly bent)

DONT FORGET THE FIRST NUMBER IS THE WEIGHT-REPS-SETS
Hammer Curls: 20 x 12-15 x 2
Overhead Triceps Extension: 30 x 12-15 x 2

Back Extension: 25 plate 15 x 2
Lat Pull downs: 42.5 x 10-12 x 2

ABS: 200 (10 sets of 20)

Bye Bye Flabby Arms !

Hey all, sorry once again for the long wait for a post! I hope everyone had a great memorial day weekend, lots of cookouts and great food! Now's time to finish working off those hot dogs and hamburgers eaten over the long weekend! Today was an upper body day for me so I will just run you through what I did this morning :) Hope you can use it as well

Incline chest Press: 30 x 12-15x2
Dumb bell Upright Row: 20 x 12-15x2

Lateral/Front Raises: 10 x 10-15x2
Supine Lat Pullovers: 20 x15x2

Reverse grip pulldowns: 42.5 x 15x2
Rope Hammer Curls: 35 x 10-12x2

Abs: 200-  10 sets of 20 reps ! quick and easy !

Cardio: Run 1 mile on the treadmill at 7.5 mph.

All of this can be done in 45 minutes! SO GO MAKE TIME

College Girl Grind!

Hey All!

 Sorry I have been slackin on the posts this week! Classes started back at my school, Marshall University. We Are Marshall! Go Herd :) So far I really enjoy my courses.  I have Strength & Conditioning.. which will probably be my favorite course. Fitness Assesment & Exercise Prescription.. which will also be a good one that will keep me busy! Math.. ew :( First Aid which is very handy & weights and conditioning. But enough about my classes.. here's an Upper Body workout that you girls who can attend your University Rec Center or workout facility can try!

Note: These are the weights  I used.. adjust accordingly :)

Tricep Pressdown- Flat Bar: 50 x 10-12 x 2
Dumbbell Row: 30 x 10-12x 2

Supine Lat Pullovers- 20 x 15x 2 (lay on bench flat, take weight from behind head- straight arms, lift over head)
Military DB Press- 20 x 10-12 x 2

Flat DB Press- 30 x 10-12 x 2
Wide Lat Pulldown- 90 x 10-12 x 2

Dont forget Cardio & Abs :) ENJOY