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TheFitnessGirla

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Everything posted by TheFitnessGirla

  1. Thanks! I dream of being profiled as a vegan athlete on the VB page! Working hard on achieving my goals to get there!
  2. Today I trained arms and abs. Here's my workout: Narrow pushups 4/15 Seated tricep press 4/8-25lbs Supersets Cable one arm tricep extension 3/8-20lbs One arm reverse grip tricep pushdown 3/8-20lbs Skullcrusher 3/8-5lbs discs EZ bar Close grip bb bench press 3/8-15 lbs discs EZ. Bar Regular sets Incline alternate bicep curl 4/8-15lbs BB curl 21's (2 sets)-EZ bar, 5lbs discs Stability ball crunch 3/25 Jacknife sit ups with ball 3/15 (holding ball overhead) 3/15 Stability ball reverse crunches (ball between feet) 3/15 I feel I have lost strength. I'm not eating well (have lost my appetite) and those days in which I was feeling under the weather really took their toll. But I know I can gain the lost ground back. I'm no quitter! If I was, I wouldn't be where I am todaay, which reminds me: my fitness success story was published by activeLife Guide magazine. Those who wish can read about it in the link below, it's on page 20 http://issuu.com/eduardopena/docs/printing_alg_feb12_32pages?mode=a_p
  3. Hi! Welcome! Just two things: don't worry about the mealplans having too many calories, you need them for growing and, I understand training each muscle group once a week is enough. You tear muscle tissue during training and it is restored during rest. That's how muscles grow. Anyway, welcome aboard!
  4. Today I worked legs. Since I've been having all kinds of issues with my knees, I decided to restructure my whole leg workout and reduce the weight, (sometimes using no weight at all) and increasing the number of reps. I will continue training legs twice a week. Here's what I did today: Lying leg curl 1/35-20lbs 3/25-30lbs Leg extension 1/35-20lbs 3/25-30lbs Lying leg press 4/25-30lbs Squat machine 4/15 empty Standing calf raise 4/25 15lbs Seated calf raise 4/25 50lbs
  5. Sunday was rest day for me. But I couldn't resist the temptation and did the "Pull Day" routine from Jamie Eason's LiveFit trainer. It goes as follows: Bent over dumbbell back row Straight arm DB pullover (used a chair as bench) Seated DB curl Preacher Curl (with a beach ball) Wide stance bodyweight squat (static holds) 10 reps/30secs hold Hip extensions with DB (on the knees) Single leg deadlift with DB Regular planks (3 reps/60secs holds, 1 rep to failure) Side planks (3 reps/60secs hold on each side) Today I performed de "Push Day) Standing one arm (hand facing in) shoulder press Front/side lateral raise Rear delt raise Chest press Wide pushups Wall sit 10 reps/30secs hold Static hold lunges 10 reps/30secs hold Single leg squat (static hold) 10 reps/30sec hold Standing calf raises If it isn't otherwise specified, all exercises where 3 sets of 12 reps I'm BACK!!!
  6. Well, I started veganism for weight loss, I confess I became vegan by accident. Of course, I started reading and researching, onne thing led to the other, and after watching many documentaries I can honestly say I've stayed vegan for humane reasons. I wouldn't have lasted with such shallow reasons as vanity. You should not be so defensive. But you should also know that most of us here love animals. Try to stay open to this lifestyle, listen and observe without judging or building a wall. I preach kindness to all, that includes other people wwhose opinions and beliefs might differ from mine.
  7. Welcome aboard! Pretty cool that you live in the forest!
  8. I am participating in a contest called "Create an Inspiration" organized by Fierce Forward. One has to submit a picture that pretty much represents your "fitness you" and write a message that will inspire others to take up a healthier lifestyle. To vote for me, you just need to like my picture. I'm not much into popularity contests, and gave some serious thoughts to even entering this one, it is not my usual move, but one of my goals this 2012 is to move out of my confort zone and "do stuff" that makes me "antsy" to gain confidence. The weight came off, but confidence it's taking its time to surface. Anyway, I need my #veganfamily to support me on this one. To win means a lot for I think I have a powerful message to spread. To support me and back me up on this one, just go to the link below and like my picture. If you wish to leave an encouraging comment, feel free to do so. You may also support me by sharing the picture on your wall and encouraging your friends to like it as well. Thank you all for your time and support. Being part of this community has positively impacted my life in MANY ways. I want to emulate Robert Cheeke by providing a positive example others can relate to: a real person losing weight and getting fit in a healthy way. Again, thank you for supporting my cause! @TheFitnessGirla https://m.facebook.com/photo.php?fbid=337883149568508&id=109129772443848&set=a.337882852901871.78243.109129772443848&refid=0&_rdr
  9. I am participating in a contest called "Create an Inspiration" organized by Fierce Forward. One has to submit a picture that pretty much represents your "fitness you" and write a message that will inspire others to take up a healthier lifestyle. To vote for me, you just need to like my picture. I'm not much into popularity contests, and gave some serious thoughts to even entering this one, it is not my usual move, but one of my goals this 2012 is to move out of my confort zone and "do stuff" that makes me "antsy" to gain confidence. The weight came off, but confidence it's taking its time to surface. Anyway, I need my #veganfamily to support me on this one. To win means a lot for I think I have a powerful message to spread. To support me and back me up on this one, just go to the link below and like my picture. If you wish to leave an encouraging comment, feel free to do so. You may also support me by sharing the picture on your wall and encouraging your friends to like it as well. Thank you all for your time and support. Being part of this community has positively impacted my life in MANY ways. I want to emulate Robert Cheeke by providing a positive example others can relate to: a real person losing weight and getting fit in a healthy way. Again, thank you for supporting my cause! @TheFitnessGirla https://m.facebook.com/photo.php?fbid=337883149568508&id=109129772443848&set=a.337882852901871.78243.109129772443848&refid=0&_rdr
  10. I am participating in a contest called "Create an Inspiration" organized by Fierce Forward. One has to submit a picture that pretty much represents your "fitness you" and write a message that will inspire others to take up a healthier lifestyle. To vote for me, you just need to like my picture. I'm not much into popularity contests, and gave some serious thoughts to even entering this one, it is not my usual move, but one of my goals this 2012 is to move out of my confort zone and "do stuff" that makes me "antsy" to gain confidence. The weight came off, but confidence it's taking its time to surface. Anyway, I need my #veganfamily to support me on this one. To win means a lot for I think I have a powerful message to spread. To support me and back me up on this one, just go to the link below and like my picture. If you wish to leave an encouraging comment, feel free to do so. You may also support me by sharing the picture on your wall and encouraging your friends to like it as well. Thank you all for your time and support. Being part of this community has positively impacted my life in MANY ways. I want to emulate Robert Cheeke by providing a positive example others can relate to: a real person losing weight and getting fit in a healthy way. Again, thank you for supporting my cause! @TheFitnessGirla https://m.facebook.com/photo.php?fbid=337883149568508&id=109129772443848&set=a.337882852901871.78243.109129772443848&refid=0&_rdr
  11. I am participating in a contest called "Create an Inspiration" organized by Fierce Forward. One has to submit a picture that pretty much represents your "fitness you" and write a message that will inspire others to take up a healthier lifestyle. To vote for me, you. Just need to like my picture. I'm not much into popularity contests, and gave some serious thoughts to even entering this one, it is not my usual move, but one of my goals this 2012 is to move out of my confort zone and "do stuff" that makes me "antsy" to gain confidence. The weight came off, but confidence it's taking its time to surface. Anyway, I need my #veganfamily to support me on this one. To win means a lot for I think I have a powerful message to spread. To support me and back me up on this one, just go to the link below and like my picture. If you wish to leave an encouraging comment, feel free to do so. You may also support me by sharing the picture on your wall and encouraging your friends to like it as well. Thank you all for your time and support. Being part of this community has positively impacted my life in MANY ways. I want to emulate Robert Cheeke by providing a positive example others can relate to: a real person losing weight and getting fit in a healthy way. Again, thank you for supporting my cause! @TheFitnessGirla https://m.facebook.com/photo.php?fbid=337883149568508&id=109129772443848&set=a.337882852901871.78243.109129772443848&refid=0&_rdr
  12. Saturday was leg day. Gym opens late on Saturdays and I had a lecture/conference to attend so I did it at home: Body weight squats static holds 10reps of 30sec hold Body weight lunges static holds 10reps of 30sec hold each leg - alternating Wall sits 10reps of 30sec hold Single leg squat (foot on chair) static holds 10reps of 30sec hold-alternating Weighted Glute bridges 25lbs 4/15 reps Glute kickbacks (on the knees) 4/25 Hip extensions with DB- 15 lbs One leg bb deadlift - 10 lbs discs-4/8
  13. Friday was back day, one of my faves, yey! BB stiff leg deadlift 4/8-25 EZ bar Lying T-bar row 4/8- 25lbs disc Wide grip lat pulldown 4/8 (last a drop set)-50lbs Seated cable rows 4/8 (last a drop set)-60lbs Straight Arm Pull. Down 4/8-40lbs One arm DB row 4/8-25 lbs
  14. Thursday was Shoulder day Cardio for warm up-Spinning bike for 10 minutes moderate intensity Arnold DB Press 4/8-15 lbs Seated bent over delt raise 4/8 last to failure -10 lbs Standing Palm In, one-arm DB Press 4/8-20 lbs Superset Front DB raise 4/8- 8lbs Standing DB upright row 4/8- 15lbs Side lateral raise 4/8-10lbs Reverse Flyes (face down on inclined bench)- 20lbs Cardio for cool down- 10mins on spinning bike moderate intensity
  15. Wednesday was chest and abs BB bench press medium grip 5/8 (1st empty 45lbs bar- 2 sets 5lbs discs- 2 sets 10lbs discs) Reverse tricep bench press 4/8 (empty 45lbs bar) Superset DB flyes 4/8- 20lbs DB bench press 4/8-20lbs Incline. DB press 4/8-20 lbs Bench dips 4/8- bodyweight Regular sets Cable crossover 4/8-20lbs Abs: I did the #plankanhour challenge, planking for 60secs every hour for 12 hours. This is how I did it: 6regular planks for 60sec (1 every hour, for 6 hours) 6side planks on each side, 60secs each (1each side, every hour for 6 hours) The remaining 6. (6 regulars, 6side for each side) performed at the gym as follows: Regular-right side-left side 60secs each, no rest. Then rest 60secs and perform the next set Other abs exercises: Inclined crunch 3/25 Bent knee leg raise on bench 3/25 Stability ball crunch 3/15 Incinerated my abs!
  16. Tuesday was Legs Wide stance barbell squat (empty 45lbs bar) 4/8 last to failure Leg extensions 4/25, last to failure (light) 30 lbs Lying leg curl 4/25, last to failure (light) 30 lbs Single leg squat, body weight(foot on bench) 4/10 Single legged DB deadlift-10lbs 4/10 Standing calf raise- 15 lbs 4/15 (holding last rep) Seated calf raise- 45lbs 4/12
  17. Monday was arms and abs Narrow pushups 4/10 Seated tricep press 4/8-20lbs Supersets Cable one arm tricep extension 3/8-20lbs One arm reverse grip tricep pushdown 3/8-20lbs Skullcrusher 3/8-5lbs discs EZ bar Close grip bb bench press 3/8-15 lbs discs EZ. Bar Regular sets Incline alternate bicep curl 4/8-15lbs BB curl 21's (2 sets)-EZ bar, 5lbs discs Reverse crunches 3/25 Decline crunches 3/25 Roman chair bent knee leg raise 3/15
  18. I have been PRETTY bad at updating my fitness log here. I know there shouldn't be excuses for it, but I truly have been under the weather. I feel pretty bad about my lack of updating because it is my intention to inspire others into taking up a healthier life style, especially those who have been overweight their whole lives, just like I was. I know that there's always that one person watching and that every word counts. One never knows how liives can be touched by the actions we perform. That is what keeps me going in times when frustration gets the best of me. I don't want those who see me as a role model to quit, so I don't. That alone keeps me going. So you that are reading this, if you're thinking about quiting, DON'T. If lack of results and frustration are getting the best of you, keep charging, keep pushing, keep fighting for your dreams, for the life and body you've never had but that is rightfully yours! STAY in the battle. Take time to regroup iif you need to, but DON'T quit! I started my regular workouts last Monday, I've been pretty disciplined about it. I added planks to my regular abs workout, and I'm randomly planking during the day. The other day I participated in the #plankanhour challenge, in which I performed a regular plank and a side plank for each side, one minute each, every hour for 12 hours Not bad, huh? Gonna post everything I did during the week! Been a good girl when it comes to food too, no crackers whatsoever, lol!
  19. Chest and biceps. It makes me feel STRONG!!! My goal is to bench press my body weight or a little more! Increasing physical strength increases spiritual strength. It does to me.
  20. Yesterday and today I made them rest days... My body is still weak from the flu-like virus thing. And surprise surprise, I've lost 4lbs! I look positively scrawny! I'm tired and weak, so I'm. Just gonna rest for the weekend and try to eat the best I can. I got some vitamin vials with ginseng from my doctor. They are supposed to give me energy. I prefer real food. So I'm jusst gonna list what I had yesterday and today, and will do the same for saturday and sunday. Thursday: Meal#1: Soy latte and whole grain raisin bread Meal#2: banana, tangerine orange and peanuts Meal#3: quinoa sprinkled with nut yeast, roasted tofu, raw veggies, beans Meal#4: soy protein shake Meal#5: whole grain pasta and raw veggies salad w/ vegenaise Friday Meal#1: whole grain raisin bread with peanut butter, cup of chai Meal#2: soy protein shake, peanuts Meal#3: quinoa sprinkled with nutritional yeast, tempeh, raw veggies Meal#4: pineapple, banana, almonds Meal#5: warm soymilk with 2 tbs of milled flaxseeds, wholegrain raisin bread, peanut butter I hope I feel better on Monday, I do need to workout! Fitness keeps me sane and happy!
  21. For some reason I couldn't upload my last post, and I find out TODAY!!! > Anyway, it's too late for regrets, besides being in a foul mood serves no one! I've been sick with some flu-like virus for two days, I haven't been able to even go to work, let alone workout. I have been so active and charging in full force towards achieving my goals, I enter this challenge and BAM! all sorts of things happen! The irony here being that I take pride of being super healthy, of not getting sick EVER!!! So all this has me a little (ok, A LOT) under the weather, not only physically, but emotionally. This is more ranting than describing my meal plans or workout, but this is a real person here, with real problems, one that's going through a very low moment in her life right now. Anyways, I felt a little better in the afternoon, so I did some power yoga, more for stretching my muscles and flexing my joints than for the mindfulness. Turns out I felt a little better afterwards. So much is going on in my personal life right now, some goals I wanted to tackle have moved further away from my reach. I guess that's what has me in such a foul mood. I guess lots of you out there go through the same thing, maybe different situations, but just as discouraging. I guess we make a difference by getting up, dusting off and keep walking. Emotions got the best of me today, so I basically had gallons of coffee avec bread (whole grain, at least it wasn't white). At least I had my vites! Tomorrow is another day. Tomorrow I will try harder. Tomorrow I will look at the sky instead of the floor....
  22. I workout because becoming stronger feels good. Physical achievements were never my thing, I was obese and inactive most of my life. Being able to achieve fitness goals and setting the standard higher everytime keeps me going. And the mindset of "push harder/one more rep" translates to every aspect in life.
  23. Today I couldn't go to the gym, because my little one kept me up all night with nightmares. My only available time to go to the gym is in the early A.M. Today I performed a full body routine plus cardio (Taebo). I used one of the routines I made up during my trip: Chest and triceps (supersets) Wide pushups (warm up) 3/15 DB lying press 4/12-15 lbs Bendh dips 4/12-15 lbs Flys 4/12 -15 lbs Tricep kickback 4/12- 15lbs Back and biceps (supersets) DB rows 4/to failure -15 lbs Alternate curls 4/12-15 lbs Renegade Rows 4/8-15 lbs Hammer Curls 4/12 -15 lbs Shoulders and abs Arnold Press 4/12 (15 lbs) Floor Crunches 4/25 Front Raise 4/to failure (5lbs) Jack Knife crunches 4/25 Bent over delt raise 4/ to failure (5lbs DB) DB side bend (15 lbs DB) Glute bridges 3/to failure (boodyweight) Static squats against the wall. 3/8 Taebow-adapting when the moves were hard on my knees. As for food, this was today's meal plan: Meal#1: soy milk latte. (Soy milk and a little instant decaf, vanilla, cinnamon and nutmeg) 2 dry toasts Meal#2: 1 banana, peanuts .Meal#3: whole grain pasta salad (pasta, grated carrots, tomatoes, basil and cabbage) plain red beans Meal. #4: apple and almonds .Meal#5: protein shake Meal#6: sandwich made with whole grain bread, vegenaise, tomatoes, cabbage, onions, black olives, pickles and 2 slices of veggie deli cuts
  24. So I tried to rest as much as I could today to be in tip top shape tomorrow. Not being able to workout has affected my mood! but tomorrow I'm back! Ready to rumble! Since I'm not working out I've tried to avoid overeating, which I tend to do when under stress. This is what today looked like: Meal #1: Soy latte and dry toast Meal #2: apple sauce with milled flaxseeds and almonds Meal#3: pasta with herbs, olive oil and nutritional yeast Meal #4: yams with salsa and tofu Meal#5: shake made fr soymilk, banana and hemp seeds I've tried to stay on track, as much as I could, but my portioons have been sometimes too big, so I'm reducing portions starting tomorrow, and cutting a little on starchy carbs, eating more veggies and beans.
  25. This is SO wonderful! My body has betrayed me lately, but I'm faithful that a lot of good will come from this challenge. As a matter of fact, it already has, I've had the wonderful opportunity to meet wonderful people when I needed it the most. I don't know any vegans in person, so this helps a lot!
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