Leg Training 101 for Women

This post is brought to you by popular demand. You guys wanted it, so you guys get it. This is a follow up post to Weight Lifting 101 for Women. This post is of course essential, because what good is a muscular, toned upper body without sexy, sculpted legs to match? Today I listed some of my favorite leg exercises to do. I have always had big, muscular legs. It runs in my family and genetics definitely play apart. To add to that when I was growing up, I danced, did gymnastics, ran track, played volleyball, and was a cheerleader. All of those activities just added more muscle. I hated my legs and butt when I was younger. I constantly wore baggy shirts that were too big for me so they would cover up my butt since it stuck out so much. As I grew older, I learned to embrace it. Now, I love it. For me, legs are a fun group of muscles to push to the limits since they are the strongest part of my body. I know it is important to a LOT of women out there to sculpt beautiful legs, so I hope this post is a reference for you to rely on for ideas and education. 

Snow Dazed / The Hot Mess Express

Well friends, I have been officially snowed in for 24 hours. I live in south Charlotte, NC and we had almost a foot of snow.

When I got home yesterday, Marty was in a trance watching the snow.

I decided to get glamorous, duh. I put on my finest cotton PJ pants that are two sizes too big, a long black and grey cami, and a sweatshirt that has a nice big stain on it. Not to mention my hair has not been washed in two days, no makeup except for a little mascara that did not get washed off the night before, and the purple rubberband holding my hair in a ponytail is from my asparagus. #TheHotMessExpress

I was able to spend a lot of the afternoon working, on two different computers, with a cat that wanted a lot of attention. So that was fun.

Later in the evening I was going crazy and I needed to exercise. However, I had to get creative and improvise. Here is what I came up with, ha...

I moved some of my furniture and made a clear spot so I could get to work.

And I don't know what the hell happened or what exactly I did, but it was an awesome work out. I did it for an hour and 20 minutes. I was drenched is sweat when I finished.

I started with a 13 minute warm up doing "mini suicides". I would then do jump squats, burpees, mountain climbers, kickboxing cardio movies, walking lunges, ran in place - I literally just MOVED. Oh and I also did the Wop dance, Cupid Shuffle, and Cha Cha Slide. Ha!

It definitely was "The Hot Mess Express Workout" (my theme) but it worked. I blasted my music and moved my body.

I am way sore from it! 

Earlier today, I walked was able to walk across the street to Earthfare to get a couple of goodies to last me. Thank you Earthfare for being open!

Around 3PM, the sun finally decided to make an appearance! It melted a lot of the snow, but unfortunately, it will all be turning to ice tonight.

I wanted to go to the gym, but it was closed. My apartment gym was so crowded that nothing was available for use. Thus, I did my home workout again. Man that damn work out is tough. Like I said, no excuses, baby! If you want it, you get it.

I have to be at work at 10 AM tomorrow. Hopefully it will not be too icy, say a little prayer for me. Stay warm you guys and have a great weekend!

My Weekly Nutrition and Training Plan

I used to post this a while back, but I stopped when I really fell off of the bandwagon. Then in November when I started from scratch with a brand new journey to re-establish myself, I did not want to share my eating with you guys, because I did not want any of you to copy it. Initially I kept my carbohydrate intake really low, plus extremely intense training. However, I could do that because of vitamin B12, 6, and 1 shots I was getting twice a week at my doctor. But now I am on a more realistic path and only receiving a B12 shot once a week. 25 pounds lost in the past 8 weeks! This is my nutrition plan I follow Monday through Friday. Saturday and Sunday, I still keep my meals clean, but I will switch it up. I usually have a cheat meal for dinner on Saturday and Sunday as well.

Meal 1 (7:15 AM)

3 egg whites, 2 tablespoons of fat free cottage cheese, a handful of spinach, 2 tablespoons of low fat feta, and Garlic and Wine Seasoning all cooked together via stovetop.

Meal 2 (10:30 AM)

1 Quest Bar (the flavor changes day to day) and a large apple.

Meal 3 (1:30 PM)

GardenIn vegetarian mandarin "chick'n" and fresh asparagus (cooked via stovetop with fat free Parkay butter spray and Garlic and Wine Seasoning)

Meal 4 (4:00 PM) [Pre-workout Meal]

80 calorie Dannon Light and Fit Greek Yogurt with a handful of fresh blueberries and 15 plain almonds

Gym: 5-6:30

Meal 5 (7:00 PM) [Post-workout Meal]

2 Peanut Butter Protein Muffins *This week I made them with coconut flour instead of oats

Meal 6 (8:30 PM) 

Spaghetti squash topped with 3oz of 99% fat free ground turkey, organic tomato sauce, and two tablespoons of low fat Feta.

Bed time: 11 PM

Monday: (Legs) - done! (796 calories burned)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

Tuesday: (Core)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Wednesday: (Weights)

-25 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Tredmill (HIIT: Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Thursday: (Core)

-30 minutes of cardio: StairMill (A mild HIIT: Level is switch between the highest which is 20 and level 5 for my rest. Work is 1 minute, rest is two minutes)

- 3 sets of 30 second planks

- 3 sets of 20 crunches

- 3 sets of 20 heel touches

- 3 sets of  20 elevated leg crunches

-20 minutes of high intensity interval training: Tredmill (Work: 2 minute walk on a speed of 3.2 MPH with an incline of 12 [the highest is 15] Rest: 1 minute walk at 0 incline and a 3.4 MPH speed. Alternate)

Friday: (Weights)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Weight Circuit

   -Shoulders: 3 x 15

   -Back: 3 x 15

   -Biceps: 3 x 15

   -Chest: 3 x 15

   -Triceps: 3 x 15

*It is hard for me to list the exercises I do for my weight circuit. The gym is so crowded when I go that I almost always have to improvise when I left weights. It depends on what is free at the time to be used.

-15 minutes cardio: Elliptical (Incline 9, Resistance 9)

Saturday:

Rest and relaxation

Sunday: (legs)

-30 minutes of cardio: Elliptical (Incline is switched between 1, 9, and 20. Resistance is switched between 9 and 10)

-Leg Workout:

   -Squats (4 x 15. Two sets of 55 pounds and Two sets of 75 pounds)

   - Leg Extension (3 x 15, 50 pounds)

   - Leg Curl (3 x 15, 110 pounds)

   - Leg Press (3 x 15, 270 pounds)

-10 minutes of cardio: Elliptical (Incline, 9 and Resistance, 9)

-Stretch

**I would like to do a Q&A on my blog soon. Is there anything you want to know or curious about? Weight loss, health, fitness, life? You can ask me here. You can be anonymous, but please be nice.**

Battling Gym Insecurities and My Recent Struggle

Who has gym insecurities? Who reading this, truly wants to work out at a gym, but is scared to death? You have so many concerns that you just tell yourself to forget the idea of ever joining one.

I did. I told myself that many, many times.

When I was 15 years old, I joined a gym. I had been working out since I was 13. I was a very overweight child. When I was 13 my exercises were "Denise Austin" videotapes and running laps on my four wheeler track in the backyard (It was nice growing up in the country, ha) but when I started cheerleading my sophomore year of high school, I wanted to really get into more cardio exercise and weight lifting. I was lifting girls constantly as I was a spotter and we wore our cheer outfits on game days to school. I needed to look good. It did not help the bullying I received though. 

Moving on. When I joined my gym I had no idea what I was doing. I mean, come on, I was on 15 years old. But I took initiative and I learned. I worked out religiously from 15-17 years old and I loved it. I looked great, gained a lot of muscle and lost a lot of body fat. Then I graduated high school early, in January of 2007. 

From January of 2007 until September 2008, partying, working, and binge eating consumed my life. I rarely went to the gym during that time period and had forgotten a lot of the things I taught myself about health and fitness. In September of 2008 my weight was reaching an old time high and I visited my doctor to see about my treatment for depression.

My weight had gotten so bad that I would not buy new clothes. I could not handle my reflection in the mirror in the dressing rooms. I would cry. I would sit in the dressing rooms and just cry. I would shower with the lights off so I would not have to see my naked body in the reflection of the big bathroom mirror. I would stop going out with my friends because I felt so ugly compared to them. I would make up excuses so I could just be alone, binge, and feel sorry for myself.

I decided I had to change. My doctor was going to prescribe me a pill (so easily how they do that) to help with my depression. But a light bulb went off in my head and I knew the root of my problem. I had to make a difference in my life. I will never forget that Tuesday afternoon in my doctor's office. I can tell you what I wore. I can tell you what I ate. I can tell you what I did that day. That is how monumental that day was to me.

It was time for me to hit the books and the internet to start teaching myself how to eat and exercise again. Healthy eating was OK to get back into. Sure, I was miserable for a while, but it was easy to go to the grocery store, buy the food, and then prep food and eat it. I did OK with that.

But going back to the gym... I was terrified. I was going to be in front of people that used to know and I was going to be over 100 pounds heavier. What would people say, what would they think? I could not remember how to do half of the exercises I used to do. 

I knew I had to go, though. I had to get over that fear. It's truly just that simple. I had tons of gym clothes at home, so I dressed myself and it was time to go back to the gym. Nothing fit. It was unreal how my work out clothes looked on me. I used to wear them all of the time. And now putting them on, you could see my stomach bulging through, my legs barely fitting in the pants, and it was an disaster. It was enough to make me almost never go back. But I bought new clothes and it was time to make a difference.

Some of my top questions and comments from women since I have started writing and sharing my story and journey is about how they are terrified and intimated they are by a public gym. And I get that. I was there! I am still that way sometimes. But there truly comes a time in life where you have to let go of your fears and excuses and just do it because you need too. Not everyone has the luxury of getting a hard, solid workout from home. Gym memberships are not always expensive either. Planet Fitness, which is almost everywhere now is only $10 a month. And most gyms I have ever seen are no more than $35 a month. The bottom line is, if you WANT something that bad, like to lose weight and get fit, YOU WILL MAKE it happen.

Today I wanted to write about some of the gym insecurities that I dealt with and had to make myself overcome, as well as some of the issues that I know a lot of other women experience as well.

The gym is not a beauty contest

This probably the biggest insecurity that I dealt with personally as I know a lot of other women do. The gym is not a runway. The gym is not a fashion show. The gym is not a beauty contest. Repeat that to yourself 100 times and make yourself believe it. That is what I did. If a women is in the gym with full on makeup and perfect hair, she is doing something VERY wrong. The gym is a place where you come to work out and sweat. I know not one person who works their ass off in the gym and looks glamorous when they finish. Sometimes women think they are doing the right thing by looking like barbie when they are working out in the gym, but you look like a joke. You cannot be taken seriously. If you know me or see my pictures, I am all for makeup, but the gym is not the place for it. I do not wear uber expensive gym clothes in the gym nor do I ensure my make up looks perfect. The gym is a time to work. The time to push your limits, the time to overcome challenges. 

When I feel beautiful in the gym,  I am soaked in sweat. I added one more rep. I did an extra 10 minutes of cardio. I sprinted harder than I have have before. THAT is beautiful in the gym. Your determination and dedication are things of beauty in exercise, not the make up on your face, the label on your clothes, or the style of your hair.

All of the girls in the gym have much better bodies than I do.

This issue continues from the above, and to this I say, SO WHAT? They obtained their fit and muscular bodies from exercise and healthy eating. They were not born that way, we all have to start somewhere. Comparing yourself to other women in the gym will tear you apart. Do not focus on anyone else in there but YOU. Do you want a body like theirs? WORK FOR IT. For me, seeing women in the gym with hot bodies, motivates me even more! I want that, so I am going to push even harder. Try making that negative feeling of jealously or insecurity, and make it positive. If you keep working hard, you will have it too. And every work out is one step closer.

I don't know anything about working out, so I am not going to go. I will look like an idiot.

No one starts out at the gym knowing everything about exercise. No one is born with an expertise in exercise knowledge. Go learn. You are not looking like an idiot if you are reading the directions labeled on a particular exercise machine. That is taking an initiative; that is being motivated. If you take a couple of weeks to get familiar with free weights, exercise machines, and cardio machines, you will gain knowledge to where you do not have to do that forever. 

I took a notebook into the gym. And I did not care if anyone thought I looked crazy or not. I wanted to learn. I could not afford a Person Trainer nor did I want to rely on one. I would take notes about certain machines, tips for myself, and progress I made. I would try each machine and learn the proper form (which is IMPERATIVE). The best way to learn is just try it out. 

I do not want men staring me down.

I think a lot of times our own insecurities get the best of us. We do not feel positive or confident going into the gym so we feel as if the whole facility has their eyes on us and are watching every move we make. Most of the time people in the gym are in their own little world. They are fighting their own inner battles and worried about their own workouts. But sometimes we will get the occasional creeper who is standing there watching you work out. Do not let that keep you from joining a gym or going back to exercise. Weight loss is about YOU. It is not about anyone else. If it is that bad, go tell someone who is employed by the gym or move to another piece of equipment. Or if you are really ballsy, call he/she out on it. I would never let someone who could possibly be "staring" at me, keep me from reaching my goals.

******

Have you overcome gym insecurities? What are you still battling that keeps you from the gym?

Health and Fitness: Get it right, get it TIGHT!

Marquis and I love to travel. It's just our thing. He has lived all across the U.S. (much thanks to the Army) and has been a TON of places. However, all of that was a good 15-20 years ago. Until we began dating in June of 2011 he never went on vacations, travelled, nothing. He has been living in the Queen City since 1997 and has stayed put. After I asked him out (true story) and made him be my boyfriend, we discovered that yet we have another mutual passion; travelling. Myrtle Beach happens to be our favorite. You guys are probably tired of me talking about it. 

Labor Day weekend is usually our favorite weekend to travel. We pick out a new city and go enjoy ourselves. In 2011 we chose Cleveland, Ohio. I loved that city, downtown was fantastic. I miss "The Chocolate Bar" too. In 2012 we chose Myrtle Beach. And last week, I asked to go to Myrtle again. 

Much to my disappointment Marquis said that this year we weren't going to go anywhere. He is really busy with getting a new business started and he is deep into prepping for his Bodybuilding show in October. I had a 30 second pity party then got over it. We have had a lot of fun and adventures this year so it's cool. 

Sunday afternoon, I had to go over to SC to check on my condo. I needed to clean it a little and I decided to get some work done. It's quiet and peaceful so I turned on a movie, checked some blog's, and worked on some office emails. I check one of my emails and it is titled "Surprise!!!" from Marquis. Looks like we are going to Myrtle for Labor Day after all! And staying at a 4-star resort. I feel all fancy and stuff now. How cool!

Then a light bulb went off. I have been so busy with work. I worked late Friday and here I am on a Sunday getting some work done. I thought "the beach is 19 days away. This is the perfect time to give myself another weight loss challenge". I always tell people, giving yourself a mini goal that isn't so drastically far away is a GREAT idea to push yourself in gear, stay motivated, and get into a habit of regular exercise and healthy eating. 

Thus I am dedicating today's blog entry with my weekly plan and fitness agenda, instead of on my weekend recap like I usually do.  I am also linking up with Sara for a "fitness survey" 

My goal for Saturday August 31st is to be down 6 pounds.

Nutrition:

1. Meal 1: 3 egg whites, fresh spinach, and 1/4 cup of turkey bacon bits and 2 slices of Nature's Own double fiber whole wheat toast with calorie free butter spray.
2. Meal 2: Protein Shake (1 cup of Banana creme whey protein, 2 tablespoons of natural peanut butter, 1 tablespoon of vanilla sugar/fat free pudding powder mix, 2 cups of fresh kale, and 1 cup of Unsweetened Vanilla Almond Milk
3. Meal: 3: Turkey and veggie stir fry (Turkey pepperoni, broccoli, carrots, green beans, peppers, mushrooms, water chestnuts, a dash of veggie noddles)
4. Meal 4 (prework): 1/2 cup of oats, 1 tablespoon of sugar/fat free butterscotch pudding mix, and 1/4 cup of Unsweetened Vanilla Almond Milk
5. Meal 5 (post workout): 1 turkey burger patty, 1/2 cup of steamed broccoli, 2 zucchini and reduced fat Feta cakes

Fitness:

• Monday: 20 minutes of lateral cardio + 45 minute spin class
• Tuesday: 15 minutes of later cardio, full upper body weight circuit, 10 minutes on the Elliptical
• Wednesday: Same workout as Monday
• Thursday: 10 minutes on the StairMaster, full upper body weight circuit, 15 minutes of lateral cardio
• Friday: 20 minutes of lateral cardio, full leg work out, 10 minutes on the Elliptical
• Saturday: OFF day or optional 45 minute run/walk at home tredmill
• Sunday: 45 minute spin class + full upper body weight circuit

What is your favorite healthy and filling breakfast?

My favorite breakfast is the one I eat regularly. See meal 1 under nutrition listed above. It is essential to start your day with lean protein and complex carbohydrates. It isn't just fueling your body, but your mind as well.

What keeps your motivated?

Blogging really helps me keep motivated. So does the reflection in the mirror. I constantly want to better myself and overcome challenges. Fitness is not a destination, it's a journey. Plus, it helps that my fiance has been into Bodybuilding for over 20 years. 

What is your favorite way to change up your routine? 

I like incorporating new cardios into my routine. I love to lift weights and do not change that around a lot. That is imperative to lose weight. Women have huge misconceptions when it comes to lifting. I do however like to change up my cardio because it can get boring, even with great music.

What is your go-to "get back on track" tip?

"Today is a new day". A lot of people think that if they have been off of the bandwagon for a day, week, month, even years, to just "forget it. I'm already to far gone". And I say to myself "I may have done horrible this week, but I am alive today. Today I will be better". 

What is your favorite distance to race?

I don't really understand this question. I don't really race. Except for in spin class, my best friend and I are always trying to beat each others miles. My record is 18 in 55 minutes. And that was after 20 minutes on the lateral machine. Boo-yah.

Name one thing on your fitness bucket list.

To compete alongside my fiance. I would not do Bodybuilding like he does, but I would like to be in a Figure competition. I am not sure I will ever get to do it because the dieting gets so extreme but I would like too. 

Best reason for living a healthy lifestyle?

It keeps me sane. Seriously. I feel SO much better about life, dreams, goals, and everything when I stick to eating healthy and exercising.  I think if more people would turn to this instead of pills for anxiety, depression, etc. the world would be a much better place.

Favorite workout at the gym or home?(push ups, crunches,etc)

My favorite work out at the gym is leg day. I love building my booty and the way my legs feel after. I was a gymnast for a long time so I can get really deep into squats and leg pressing - it feels fantastic!

My favorite workout at home is to go upstairs in our "bonus" room that we are slowly turning into a home gym. I like to watch a movie and jog/walk, do heavy stretching, some sit up's, and sometimes even a little dance. :)