End of BULK Week Results

This is my LAST week of the BULK phase from Body Beast.

I am excited about my changes this phase the most. The workouts were somewhat shorter than BUILD or phase 1 and it incorporated heavier weights which always makes me a happy girl.

Go heavy or go home 🙂

To give an idea of the changes and progress that were made within the past 5 weeks, I’ll share with you my weight increases and also my pictures to show what has happened. It’s exciting and refreshing to not have to rethink that I’m doing the right thing by following a plan such as this, which is scientifically proven and the proof is in the thousands of success stories everywhere!

Mine is next!

chchchanges

Mondays: Chest day (duh)

Week 1 to Week 5:

*Incline Fly superset with Incline Press:

week 1: 20 lbs (all 5 weeks)  week 5: 20 lbs to 30 lbs (increased 10 lbs per side)

*Chest press with rotation:

week 1: 20 lbs  week 5: 25 lbs (increased 5 lb dumbbells per side)

*Incline Press progressive set:

week 1: 20 lb – 25 lbs – 30 lbs week 5: 25 – 30- 30 (increased 5 lbs for first 2 sets) 

*Close grip press to fly:

week 1: 30 lbs – 25 lbs -20 lbs week 5: 20 lbs – 25 lbs for 8 reps and 20 lbs for 4 reps – 30 lbs (increased 5lbs and 10 lbs)

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Tuesdays: Legs (pretty predictable, right?)

Week 1 to Week 5: 

*Front to back lunge:

week 1: 10 lbs – 15 lbs – 20 lbs week 5:  15 lbs – 20 lbs – 25 lbs (increased 5 lbs each side per set) 

*Squats:

week 1: 20 lbs – 25 lbs – 30 lbs

*Full to 1/2 sumo squat:

week 1: 20 lbs   week 5: 30 lbs (increased 10 lbs)

*Split Squat:

week 1: 20 lbs -25lbs – 30 lbs week 5: 30lbs – 35 lbs- 40 lbs (increased 10 lbs per side per set)

*Deadlift superset with Alternate side squats:

week 1:  15 lbs/20lbs – 20lbs/20lbs – 30 lbs/20 lbs week 5: 20 lbs/15lbs – 25 lbs/15lbs – 40lbs/15lbs (increased 10 lbs)

Calf raises and Abs

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Wednesday (Arms) this one is my favorite 🙂

*Standing bicep curls:

week 1: 10lbs – 15lbs -20lbs   week 5: 10lbs – 18lbs – 20 lbs

*Tricep Extension:

week 1: 15lbs – 20 lbs – 25 lbs   week 5: 20lbs – 30lbs – 40lbs (increased 5lbs and 10lbs)

*Wide curls:  week 1: 20lbs for 5 sets

* Skull crushers:

week 1: 10lbs – 15lbs – 20lbs week 5: 15lbs – 20lbs -25lbs

*Hammer curl:  week 1: 10lbs – 15lbs -20 lbs

*Tricep Kickbacks:   week 1: 10lbs -15lbs- 20lbs

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Thursday:

Beast Cardio and Abs…..OUCH is all I have to say! 🙂

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Friday:  BACK

*Pull over and pullups (resistance band pulls)

week 1: 25lbs – 10 reps week 5: 30lbs – 10 reps (increased 5 lbs total)

*Reverse grip row

week 1: 20 lbs -25 lbs – 30 lbs week 5: 20lbs -30lbs- 40lbs (increased 5 and 10 lbs) 

*One arm rows:

20 lbs for 5 sets (no rest)

*Deadlift:

week 1: 20lbs -25lbs – 30 lbs week 5: 25lbs -30lbs – 50 lbs (increased 5lbs and 20lbs) 

*Reverse Fly and Plank rotations: week 1: 8lbs week 5: 10lbs

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Saturday: Shoulders

*Lateral raises superset with Arnold presses

week 1: 8lbs/15lbs – 10lbs/18lbs – 13lbs/20lbs week 5: 10lbs/20lbs – 13lbs/20lbs – 15lbs/25lbs

*Upright Rows:

week 1: 10lbs -13lbs – 15lbs week 5: 10lbs – 15lbs – 20 lbs (increased 2lbs to 5lbs)

*Alternate Front Rows superset with Dumbbell Twist:

week 1: 8lbs/10lbs – 10lbs/20lbs – 13lbs/20lbs week 5: 8lbs/20lbs – 10lbs/20lbs – 15lbs/20lbs

*Reverse Flyes superset with Superman  week 1: 5lbs – 8lbs – 10lbs

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Homemade Corn Tortillas (EASY)

So yesterday I bragged online about my daughter making us homemade corn tortillas for taco dinner even though she was exhausted.

The story goes like this:

She worked all day and came home extremely tired. I was running out to Costco with my hubby before dinner and asked if she could make up the tortillas while we were out.

She pleaded with me that she was just too tired. My son actually offered to make them up if I would mix up the dough. I was running late so I just announced I’d simply make them up when we got home. They ARE easy, after all!

When we came home, the pile of tortillas, freshly made, were sitting on the kitchen table. My heart was so full and I had to share.

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But now everyone is asking for the recipe and I’m always happy to share some new ways for others to be healthier overall. Creating foods at home instead of purchasing ready made foods is always a better choice! So here is our recipe and hope that you can enjoy it too. Please share with me how your’s turn out.

(I used to roll out homemade corn tortillas when I was younger, using wax paper and then cooking them on the stove…no more! Now, all you need is a handy dandy tortilla press. Order them online and you won’t regret it!)

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Corn Tortillas:

3 1/2 cups flour (all purpose or whatever flour you prefer)

3/4 cup masa harina (you could also use corn meal)

1 tsp. salt

1/2 cup oil

1 cup warm water

Directions:

Heat the tortilla press for about 10 minutes.

Mix all dry ingredients and then measure the wet ingredients and blend together. Knead a few minutes with your hands and form into small balls of dough. (size will determine size and thickness of your tortillas so you can play around with what you prefer)

Press the dough in the machine for a few seconds and let it cook on both sides for about 5-10 seconds and remove to a towel to cool. Repeat with the rest of the dough.

DONE!

Seriously, you will be amazed at how simple this is! Don’t forget to mention my name when you share them! 🙂 🙂 🙂
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5 Weeks to the Stage!

I’m now just 5 weeks out from my next competition and it’s funny how I started out with the hopes of finding the “zone” of this new training phase. I also remember that feeling the first time I competed 2 years ago, and it happened the same way again this time. Both times, I started out with the plans of achieving my goals but not quite 100% confident that I was going to succeed.

Sound familiar to you? Isn’t that how we view all of our big challenges in life?

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I realized the similarities this time around as it’s almost like a deja vu; and in talking to many of my newer clients in their apprehension of being able to succeed long term in their new health and fitness goals, it is one and the same.

We begin with the need to reach new goals. This happens because we are either sick and tired of feeling a certain way and need to make it better; or just want to better ourselves regardless of where we are. Either way, we have to set out to find the solution and then commit to the program.

The success doesn’t just magically appear as we make those decisions, obviously. We need to put in the time, the effort and make the sacrifices that are needed to reach those new heights. Change is never easy but it is up to us to decide whether the sacrifices and struggles are worth the results we want.

If they aren’t important enough to us; we won’t follow through.

It’s really that simple. Think about the last accomplishment you made. Was it 100% easy? I’m betting not. But if you reached the milestones you set out to accomplish in the beginning, it was obviously worth the effort to you at that time. Had it not been more important than giving up or doing what you weren’t quite ready for, it would not have happened. Do you agree?

I’ve been in training now for 8 weeks and this was the first week that I finally seriously reached the zone. For example, I don’t really have to think about what I will do in terms of working hard and eating on plan. It just IS. 

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Have you ever run a race and in the beginning it’s tough and uncomfortable; but if you kept pushing through it just got easier until all of a sudden you hit this ZONE of actually feeling like you were fed some super powers?

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That’s where I am now and it is truly a HIGH! (and all natural, thank you very much!) 😉 My workouts are now more intense and yet I feel like I’m able to power through in bigger and better ways every week. #beastmode 

My meals are on fleek (not sure if I referenced that in the right way but it sounded like the right time to use my kids’ lingo…lol)

If you are confused at what I just meant about my meals, it goes like this:

I wake up in the morning STARVING!!!!  So I eat my breakfast of eggs and oatmeal or just protein in my oatmeal. Then 2-3 hours pass and guess what? I’m STARVING all over again, on cue. And that meal goes down…and on and on we go. But it’s pretty awesome when you think about it because it’s like a machine…haha! Maybe I sound ridiculous but it’s true and amazing how our bodies are able to adapt and change to get better as we progress.

 

 

Now, begins the final week of BULK phase and then we enter BEAST phase…which is where we LEAN out!!!

 

Body Beast; Week 8

New day; new month and new week!

My journey to the Classics in July continues and today marks week 8. The workouts are seriously challenging and although I had not used the Body Beast supplements in their entirety when I completed the program a few years ago, they are calling my name this time around. It’s funny how I always “think” I know better but when the program is a proven plan; actually scientifically so, maybe I should drop me ego at the door and just trust. 

Today is Monday and all weight lifters and gym-goers know that means it must be CHEST day! Yes, on any given Monday, if you were to visit the gym, the bench press benches are always in use. You actually have to wait in line to get your turn under the bar. So why would Sagi change this plan? Yes, even on Body Beast; Monday means CHEST DAY.

Breakfast means that I am sticking to my “usual” of cooked oatmeal with some peanut butter and almond milk; plus egg whites and veggies with salsa. Coffee on the side. This seems to be my staple for month 2’s breakfasts. I’m a creature of habit so I know that I will keep this going until I’m completely SICK of it and then look into a new option. I’ve done breakfast pancakes before; among different omelet choices, but for now, this is making me happy and that is what it takes when kicking my body to the curb in these workouts.

My “after workout” fuel is my Shakeology and in this phase, that means upping the protein by adding in a scoop of the Body Beast Beast Shake. Lunch is usually 2 or 3 hours later and consists of whatever lean protein I have on hand; chicken, tuna, egg whites, etc and veggies. I have an apple to curb my sweet tooth and sprinkle cinnamon on top. I used to scoop out some peanut butter but for all of you recovering addicts, you know that I need to minimize how many times I actually open that peanut butter jar. Who knew it was so habit forming?

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I have to say that I am loving the way this program is going so far. I see noticeable changes in my abs, arms and focusing on working my booty as much as possible with some extra cardio workouts 3 days per week. Today I’ll use the stair climber machine at the gym for 40 minutes at a steady pace. My joints need some tender loving care so I will not do any of the jumping style workouts that I’m used to in my circuit style cardio sweat sessions for a bit. This momma needs to be in the best shape (or at least walk upright across that stage) at the competition.