Remember Why You Started

Everyone has their own definition of fitness. The routine that works for me or you may not work for our best friends. Making the decision to become fit or changing your lifestyle is more than just going to the gym and doing thirty minutes of cardio. In order to get the results you have set forth in your head you must become fully committed. I will be the first to tell you it is a complete lifestyle change and results (unfortunately) do not happen over night. I have had several people help me along my journey and a lot of my success has been from their motivation and determination to help me. Some of the information I will share will be advice or routines that they have suggested or written for me. In these cases I will acknowledge them and how they influenced me.

Over the past few years I have competed in local, state, and nationals pageants. Most people think I became healthy and changed my workout regimen due to this, but I also have personal image issues and health problems that have also contributed to my changes. I, just like most people, have cheat days. You will not be able to drop every bad habit like a hot potato. It will take at least two to four weeks to start seeing results and getting into routines and new eating habits. You will have to wake up every morning and continually tell yourself “I can do this”. My main advice I give to everyone is never ever give up and always remember why you started. There have been many days I wanted to throw the towel in and quit but I always remind myself I started for myself and no one else.

I hope these can help you have the motivation when you feel like giving up. It has taken me three years to be where I am today. When I tell you I understand struggling, I truly get it. With that being said we are going to start a four week challenge together. I will post food ideas and workout routines. Remember the ones of you that are just started, you will have to modify your workout to your ability. Please do not get discouraged when you are fatigued or tired after the routines. If you need a workout partner or need a little push please feel free to email me or text me. To the person reading this, I have faith in you and you can do anything you put your mind to.

EVERYONE REPEAT AFTER ME: “I CAN DO THIS!”. Take a post-it note and place this sentence where you can read it every morning when your feet hit the floor. This month’s decision will be your next month’s body! Ready.. Set.. Go!

Before beginning our challenge I want you to take a picture of what you look like now. Every day after your workout take a picture of your progress and in four weeks compare where you began. Taking pictures helps me realize the results I am achieving, especially on down days.

Four Week Challenge : Day One (Leg and Ab Day-find a weight that suits you best) June 1,2014

Warm Up 10 Minutes: Stair Climber, Treadmill, or Spin Bike

LEGS

  • Smith Machine Squats: 15 reps X 4 (keep your back straight, and squat as low as you can)
  • Smith Machine Calf Raises: 15 reps X 4
  • Lunges: 15 reps X 4
  • Leg Adductor: 10 reps X 5
  • Leg Abductor: 10 reps X 5
  • Straight Leg Dead Lifts: 12 reps X 4
  • Hip Thrusters: 35-50 reps X 4 (no weights)
  • Wall Sits: 30 seconds- 1 minute X 4

ABS

  • V-Ups: 15 reps X 4
  • Russian Twists: 50 reps X 3
  • Bicycles: 50 reps X 3
  • Mountain Climbers: 50 X 3
  • Plank: 30 seconds- 1 minute X 3

Four Week Challenge : Day Two (Back and Biceps) June 2,2014

Some of this workout was written by my fiancé Nick

Back

Warm up: 10-15 minutes-cardio

  • Seated Row: least amount of sets it takes to get to 50
  • Lat Pull Down: 12 reps X 4
  • Bent Over Row: 12 reps X 4
  • One Arm Dumbbell Row: 12 reps per arm X 4

Biceps

  • Dumbbell Curls:12 reps X 4
  • Cable Curls: 12 reps X 4
  • Bench Curl: 12 reps X 4
  • Push Up Row: 12 reps per arm X 4

Four Week Challenge : Day Three (Chest, Triceps, and Abs) June 3,2014

Warm Up: 10-15 minutes- cardio

Chest

  • Incline Bench Press: 12 reps X 4
  • Cable Flys: 12 reps X 4
  • Inclined Chest Flys: 12 reps X 4
  • Flat Bench Dumbbell press: 12 reps X 4
  • Push-ups: 15 reps

Triceps

  • Bench Dips: 20 reps X 4 (body weight only)
  • Triceps Pushdown: 12 reps X 4
  • One- Arm Dumbbell Extension: 12 reps per arm X 4
  • One-Arm Dumbbell Kickbacks: 12 reps per arm X 4

Abs

  • V-Ups: 30 reps x 4
  • Bicycles: 15 reps X 4
  • Flutter Kicks: 15 reps X 4
  • Toe Touches: 15 reps X 4
  • Mountain Climbers: 15 reps x 4

 

Four Week Challenge : Day Four ( Cardio Workout) June 4,2014

Cardio

  • Jumping Jacks: 50
  • Burpees: 10
  • Mountain Climbers: 50
  • Knee Highs: 25
  • Push- ups: 10
  • Squats: 15
  • Crunches: 20
  • Butt Kicks: 25
  • Plank: 1 Minute

Repeat routine 3 times

Four Week Challenge : Day Five (Leg and AB Day-find a weight that suits you best) June 5, 2014

Warm Up 10 Minutes: Stair Climber, Treadmill, or Spin Bike

LEGS

  • Smith Machine Squats: 15 reps X 4 (keep your back straight, and squat as low as you can)
  • Smith Machine Calf Raises: 15 reps X 4
  • Lunges: 15 reps X 4
  • Leg Adductor: 10 reps X 5
  • Leg Abductor: 10 reps X 5
  • Straight Leg Dead Lifts: 12 reps X 4
  • Hip Thrusters: 35-50 reps X 4 (no weights)
  • Wall Sits: 30 seconds- 1 minute X 4

ABS

  • V-Ups: 15 reps X 4
  • Russian Twists: 50 reps X 3
  • Bicycles: 50 reps X 3
  • Mountain Climbers: 50 X 3
  • Plank: 30 seconds- 1 minute X 3

Four Week Challenge : Day Six (Back and Biceps) June 6,2014

Some of this workout was written by my fiancé Nick

Back

Warm up: 10-15 minutes-cardio

  • Seated Row: least amount of sets it takes to get to 50
  • Lat Pull Down: 12 reps X 4
  • Bent Over Row: 12 reps X 4
  • One Arm Dumbbell Row: 12 reps per arm X 4

Biceps

  • Dumbbell Curls:12 reps X 4
  • Cable Curls: 12 reps X 4
  • Bench Curl: 12 reps X 4
  • Push Up Row: 12 reps per arm X 4

Four Week Challenge : Day Seven June 7, 2014

 

CONGRATUALITIONS IT REST DAY!!! YOU JUST COMPLETED WEEK ONE OF FOUR! TREAT YOURSELF TODAY

 

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