Don't Be Discouraged 

It's easy to be discouraged.  It's easy to look at all the areas that need work.  It's easy to point out all your flaws.  I could sit here and list all the things I don't like about my body (and the list would be long) but thinking like that is NEVER going to get me to where I want to be.  Negative self-talk will not make those flaws go away and it will not help me stay motivated.  I have met so many wonderful people who have shared their stories with me.  They have shared their struggles, their triumphs, their losses, and their goals.  It's amazing to meet so many people from so many different walks of life who all have a similar goal: to be their best self.  However, almost all of them tell me they will never get there because they "fell off the wagon."  This post is going to be all about learning that it's okay to have an off day or week but what isn't okay, is losing faith in yourself.

No matter how many times you feel like you're starting over, in reality you aren't.  You may have traveled this path a few times and have been derailed but each time you have gained more experience and more knowledge.  You have found what did and didn't work for you.  You never failed.  The fact that you are in the process of making a change and working toward your goals is an accomplishment in itself.  You have finally reached the point where you are no longer afraid, scared, or nervous.  You are no longer letting that fear dictate you and your actions.  You are finally listening to that inner voice of yours that's telling you "this is where we begin." I'm sure most of you have heard the famous quote said by Thomas Edison.  He was the first person to patent the commercially successful light bulb.  He said "I never failed, I just found 10,000 ways that won't work."  Sometimes before we find what works for us we must find all the ways it won't.  Sometimes we have to figure it out the hard way; we must find the answers within ourselves.  For example, I was told a million times that I was going to die if I didn't change my ways.  I was told that I needed to stop listening to my Eating Disorder.  My mom begged me to do it for her but the honest truth is that no one will change unless they truly want to.  It took me a while to listen to my inner-self but I finally did.  I finally took that step to become healthy, happy, better.  I'm not going to lie to you, it will be hard.  You will struggle but you will succeed!  I had days where I sat in my car before leaving the gym wondering if I worked hard enough, if I deserved to eat.  I stumbled up the hill quite a few times, I even fell down it (hitting every single rock and edge) BUT I never stopped.  I never lost sight of my goals, my dreams.

I was just recently asked how I keep going when I'm tired, stressed, sad, angry.  How do I keep going when it seems like the world around me is falling down.  For me I keep going because I love it.  I know that by stopping now or giving up will never get me to that final goal of mine.  Sure you're going to have plenty of days where you'll just want to pull the covers back over your head and disappear for a few days.  Shut everyone out and just sleep until the nightmare is over but you're better than that.  You deserve to be happy and healthy.  You deserve anything and everything you are willing to work for.  Don't stop just because you had a bad day, missed a meal, ate too many kit-kats, or woke up late.  There is always time to start again.  Here are a few of my tips for staying motivated:

1. MUSIC!! Music is a huge motivator for me.  I listen to all genres but I have recently been on a Rob Bailey kick.  He is awesome and if you haven't listened to him, you definitely should!

2. Set an alarm.  Alarms always work for me!  Pick a ringtone that's a little obnoxious so when it goes off you'll definitely hear it.  Also, I used to be awful at getting out of bed in the morning and used to hit the snooze button a million times so I put my alarm on the other side of the room so I HAD to get up to shut it off.

3. Pictures & motivational quotes.  I love quotes and I have a bunch written down in my phone and in my workout log.  Anytime I need a kick in the butt I just read one of my favorite quotes or look at one of my idols.  I think about Dana Linn Bailey and how hard she works every day and if she can do it I can do it.

4. Gym buddies.  I don't usually workout with a friend or trainer but the days where I'm having a hard time I just send a text to one of my friends or my coach and ask if they want to train together.  Gym buddies or personal trainers will be waiting for you at the gym so you can't let them down!

5. Short term & long term goals. Set short term and long term goals to help keep you accountable.  Short term goals can be simple like increasing weight on all your exercises or trying a new workout routine.  Long term goals are a little more specific like losing 10lbs by a certain date or fitting into your old pair of skinny jeans.  Make sure you give yourself a certain date to accomplish these goals.

6. Reward yourself.  Rewards shouldn't be food related.  They should be fun and things you can do to pamper yourself like a massage, a pedicure, a haircut, a new pair of shoes.  Little rewards through out the week will help motivate you to keep going!

7. Support systems.  Support systems are HUGE!! Everyone should have a few people who know about their goals, dreams, and fears so that when you do have a hard time you can go to him/her/them and talk about it.  Everyone needs a pep talk every now and then so make sure you have those people around you!

8. Meal prep.  Last tip that I have that is a MAJOR key to success especially when it comes to fitness, health and proper nutrition and that is...meal prep.  There are a million different ways to do this but what works best for me is cooking all my veggies, sources of protein, and carbs in bulk.  Then I measure/weigh all my food, label it, and put it in tupper ware.  I do about 3-4 days work of prepped meals and then do another 3.  This helps keep me on track and saves SO MUCH time!!  You don't have to be too "scientific" about it but make sure that when you are going to be gone for a few hours at a time that you have healthy meals and options. 

I hope all these tips and tricks will help you stay on track and stay motivated!  I know it can be challenging, scary, and at times over-whelming but I promise it will all be worth it.  Never let those fears get the best of you.  Never doubt yourself and never be afraid to try!  You can do anything you want as long as you have faith in yourself.  Stay strong & lift on!

MONSTER arms

This workout is EXACTLY what it says...pretty self explanatory haha.  I've learned so much this past year it's insane and I want to share my knowledge with all y'all!  If you aren't seeing results you NEED to do 3 things: 1. EAT properly.  Just because you went to the gym for an hour doesn't mean the next 10-12 hours of your day aren't going to matter.  Fuel your body with nutritious and healthy foods that will help build lean muscle and fuel your metabolism 2. Change up your workouts.  Doing the same workout everyday 365 days a year is NOT going to get you results.  I'm not telling you to do a different workout everyday but I would change what you do every 4-6 weeks.  3. Challenge yourself.  Add a little more weight the next time, do an extra set or 15 more minutes on the stairs.  If you get comfortable then so will your body.  With that being said here is a killer arm workout that changes things up with sets and rep ranges.  You do the compact exercises first with heavy weight and short rep ranges and finish with lighter weight and more reps!  Enjoy building those monster arms...I know I will!

Working sets:

close grip bench press 3x6-8

standing barbell curl 3x6-8

seated overhead DB extension 3x8

EZ bar preacher curl 3x8

cable kick back 3x8-10

standing one arm cable curl 3x8-10

rope press down 3x10-12

rope hammer head curl 3x10-12

*once you finish these and you still have some energy you can do what I like to do sometimes and "run the rack".  that means starting with the heaviest weight you can curl and going all the way to 5 or 10lbs. for example I can curl 25lbs for 10 reps so I start there and then hit 20lbs, 15lbs, 10lbs, and then 5lbs* BOOM baby

Boulder Shoulders

One of my goals is to have killer shoulders!  I love working my shoulders; I love the burning feeling I get and how fast they pump up!  I'm going to post two of my favorite shoulder workouts to do!  One is from the one and only Dana Linn Bailey (DLB baby) and the second one is from Bodybuilding.com.  

DLB 

Warm-up:

bent over reverse cable flyes 3x15-20

rope cable face pulls 3x15-20

Working sets:

single arm cable lateral raise 4x10-12

lying cable upright rows 4x10-12

*yup lay down on the ground and keep your shoulder blades on the ground the whole time*

cable upright rows 4x10-12

reverse one arm shoulder press 4x10-12

*sit on the seat backwards so your face is almost touching the pad*

DB lateral raise 4x15, 10, 15

EZ bar underhand drip front raise 4x10-12

*this is the bar that has little peaks or mountains, not the straight across bar*

front plate raise 4x15

*use a relatively heavy plate like 10lbs and on the next set bump up the weight to 20lbs or 25lbs*

front plate raise 4x12

You most likely won't be able to lift your arms at the end of this workout...love it!

Sexy Shoulders

Warm-up: 

use a 5lb plate and do shoulder rotations and lateral raises. don't do a millions sets, just enough to get the blood pumping and feel loose

Working sets:

military DB press 4x6-12

90 degree lateral raises 2x10 AND THEN last 3 sets are drop sets :)

arnold DB press 4x10-15

front raises 4x10-15

DB upright rows 4x10-12

*if you do 12 make sure you do 24 total! 12 on each arm*

lying cable upright row 4x8-12

alternating raises (front, side, bent over) 4x10-12

*burn out set*

Find YOUR Inner STRENGTH

We all have gone through hard times.  We all have had to pick ourselves back up after falling down.  For some, they have fallen down so many times, that it's hard to stand on solid ground because it seems to keep crumbling around them.  I recently have been going through a difficult time.  I lost three people that I cared deeply about and no matter how hard I try I will never be able to get them back.  It triggered something inside me...something dark.  I have been in this dark place far too many times and it's always eager to pull me back in.  It's like a big black hole just waiting for me to let go and succumb to its wrath.  I've dealt with this dark cloud for many, many years.  I won't go into specifics but it took me a very long time to pull myself out of each hole that I've fallen into.  However, the point is that I managed to pull myself back out.  I survived and so will you.  No matter how bad it may be, no matter how tired of fighting you are, never stop.  There is a reason you are going through this bump in the road, even if you don't know what the reason is right now.  I promise it will all be worth it.  Every tear will soon be replaced with a smile, every cry for help will soon become a burst of laughter, and every sad memory will soon be replaced with a happy one.  

When I was diagnosed with Anorexia I didn't think it was real.  I knew what Anorexia was; I learned about it in health class but, I could never have it because I was an athlete.  Well it turns out I was the worst case.  I restricted my caloric in-take and over exercised.  Every treatment center I was admitted to either kicked me out or told my parents and I that I was a chronic case and chances are I would kill myself sooner rather than later.  I tried to get better but I never wanted to get better for me...I tried for my mom, my dad, my sister, and my friends but nothing seemed to trigger my desire to get better until I decided it was time to let go.  The point of this whole ramble is to show you that if I never went through that extremely difficult time, I would have never discovered the world of bodybuilding.  I wouldn't have met so many amazing people or found my passion in life.  I hung on and fought tooth and nail with the voices in my head to get where I am today.  Lord knows I am not perfect (HA! I am FAR from it) but I am much stronger and healthier than I was 8 years ago.  If I gave up every time I thought about it, I wouldn't be here today.  You can't have a rainbow without a little rain.

After losing three people that I care deeply about, that little stubborn girl that is inside me was tired of fighting and just wanted to give up.  It took me a few weeks to realize that I needed to keep going.  I'm not going to lie to you guys, I still cry pretty much every day, and there are days where I can't sleep or eat very well but, I pray I will soon be back on my feet again.  No matter how many people told me that it was okay to be upset I felt guilty for not being the happy, bubbly me.  No matter how many times my mom told me it would soon be better I didn't believe her, I still am having a hard time believing her.  I had so much faith that everything would be okay and workout the way it was supposed to but it's been hard to stay positive when life doesn't seem fair sometimes.  It's okay to be sad, angry, frustrated, confused, or lost but it's NOT okay to give up!  No matter how terrible you may feel right now, have comfort in knowing you are not alone.  Keep faith in the unknown and never lose focus on what truly matters because anything is possible. 

Find that voice inside of you that is screaming for you to fight for what you love and what for feels right.  Don't let fear dictate your life.  Don't give up on something or someone that could be the one thing or the one person you have been waiting for.  Never let those voices of self-doubt keep you from following your dreams or your heart.  Yes taking chances is scary (I have experienced it) but do you want to know what hurts more than being scared?  Regret.  Everything happens for a reason. Stay strong and lift on.

xo  

Amazing Abs!

I'm sure many of you have heard this before but abs are made in the kitchen.  Diet is a HUGE component when it comes to having/obtaining a strong and chiseled midsection.  If you eat poorly or don't eat enough then it's going to be more difficult to have a six pack.  I am NOT saying it isn't obtainable, I'm just letting everyone know that although doing ab and core exercises will HELP make those abs pop and grow, it's not the only factor to this equation.  With that being said...try these gut busters out!

-->Decline bench sit ups 3x12

-->Decline bench oblique twists 3x12

-->Hanging knee raises 3x12

-->Decline bench leg raises 3x12

-->Oblique twists w/ weighted ball 3x30 seconds or 3x1 min

-->Oblique crunches 3x12 per side

-->Leg scissors 3x30 seconds or 3x1 min

*lay on back with knees bent and feet flat on the ground at first.  Engage your core and then slowly straighten your legs.  Raise them about 1 inch off the ground, keeping your core tight, and quickly "scissor" your feet*

-->Yoga ball crunches 3x30 seconds or 3x1 min

FEEL THE BURN!!

Bis & Tris (Arms)

Who doesn't want jacked toned arms?!  Here's one of my favorite arm workouts!  Give it a try!

21's w/ 50lb bar 3x10-12 (Remeber start lighter in weight and work your way up!)

SUPERSET 

DB bicep curls 25lbs 3x10

One arm tricep push down w/ handle 35lbs 3x12

SUPERSET

Tricep push down with bar 80lbs 3x10-12

*I use my gyms cable system for this and just hook in my bar/handle*During these exercises keep your elbows tucked into your body, shoulders back, and core tight*

Hammer head DB curls 20lbs 3x10-12

*similar to a bicep curl but instead of gripping the DB with your fingers on one side and your thumb on the other, put everything on the same side.  Raise the DB straight up like a "hammer" and back down to your side. Repeat*

SUPERSET

Tricep push down with rope 75lbs 3x10-12

Over head tricep extension with DB or Kettle Bell or plate 3x12-16

SUPERSET

One arm concentrated bicep curl 12lb DB 3x10-12

*Use a bench if your gym doesn't already have a preacher curl set up.  Place back of tricep on the bench with your arm fully extended (straight) with the DB in hand.  Curl arm up past 90 degrees and squeeze your bicep.  Repeat 10-12 times on one arm and then switch*

Dips 3x12 (unassisted)

OR

Dips off a bench 3x12

*I've done both and I also use a weighted belt for the unassisted dips and I've laid a 45 lb plate on my legs and done dips for a minute 3 times*

I hope this helps and gives you guys some new workout ideas!  As I said before everyone is at their own fitness level so if you can't do as heavy a weight as written don't be ashamed to go lighter!  When I first started training I had to start small too but you'll get there!  Lift on!

The Thigh Gap

Alright ladies listen up!  I'm going to discuss the elusive thigh gap.  For those of you who don't know what a thigh gap is let me quickly explain it.  A thigh gap is a space between one's thighs so that they don't touch. Almost every woman out there at some point in her life has thought or said, "I wish I had a thigh gap."  It's okay if you have said this because I did too.  In fact, I spent 9 years of my life trying to achieve this "thigh gap."  I did achieve it but I also starved myself and was EXTREMELY unhealthy.  I risked my life to get this sought-after thigh gap and guess what, I still wasn't happy with my body and my appearance.  I was still embarrassed and uncomfortable in my own skin.  I weighed 90 pounds and was a double zero; I worked so hard to be that 1% that had a thigh gap but I was  still miserable.  I have always been athletic and I have always been on the taller side, but during my adolescence I was bigger than a lot of my friends (not saying I was fat) and it really got to me.  I felt embarrassed when I couldn't fit into the same jeans as my 5 foot 100 pound friends.  I felt like I should and I felt like if I didn't I wasn't good enough so I took matters into my own hands.  

I hated feeling my thighs touch and I hated wearing shorts and bikinis because I didn't want people to see my legs.  I have always had a weird "obsession" with my legs and how they look.  I was constantly looking in the mirror at them, constantly measuring them to make sure they weren't getting bigger.  Whenever I wore shorts my every thought was consumed with how they looked.  I also compared my thighs to other peoples; random people, famous people, family, friends, it didn't matter if I knew them personally or if I just saw them on the street.  I complained about my legs and how much I despised them and how they weren't toned enough or skinny enough.  I used to rip out pictures from magazines of models and actresses and make collages of how I wanted my legs to look.  I thought that if I could achieve the thigh gap then I would be happy, sexy, confident but in reality I was still unhappy, sick, and ashamed of my legs.  Yeah, it felt good to be able to buy double zero jeans but that feeling only lasted for a few minutes and then reality came crashing back in.  I now realize that it doesn't matter whether your thighs touch or don't, what matters is that YOU love your body!  Being confident and healthy is far more appealing than having a thigh gap.

I am the most muscular that I have ever been in my life, my thighs touch, but I'm happy and healthy.  I still kind of obsess about my legs but now it's how much weight I can squat with these babies, how toned I can get these wheels.  My perspective has changed completely so I'm hoping that by writing this I can help change at least ONE person's perspective.  I never want someone to loath their body as much as I did because NO ONE deserves that!  I've asked multiple people, male and female, what they think about thigh gaps.  Most of the women said things like, "I wish I had one", "I would be so happy", "I would love my body more and be more confident" and the males said things like, "A what gap?" , "what's a thigh gap."  I came across this picture a few days ago and thought "this would be PERFECT" for my blog!  So you tell me, which one do you think is more attractive?  Which one looks healthier?  Who do you think is happier?

The only three types of people that have a thigh gap are: 1. anorexics 2. anorexic models or  3. people who naturally have wide set hips.  It’s pretty much impossible to have a thigh gap and still be healthy.  So the next time you go to tear yourself apart because you don’t have Gisele Bundchen’s legs I want you to instead think about all the AMAZING things your legs do for you.  They allow you to go for walks on the beach, sprint across a green field during a sporting event, cross the finish line at your first road race, chase after your kids while playing tag, climb that mountain you’ve always wanted to, bounce on the trampoline with your friends.  Your legs allow you to get from point A to point B and MUCH MUCH MORE.  We need to learn to appreciate all the wonderful things our bodies do for us instead of tearing ourselves apart,  Much easier said than done, trust me I know, but little changes will lead to big ones.  Before you can change your body you have to change your mind!  Love you for you and always lift on! 

don't get too BIG

This is probably one of my MOST favorite things a person can say to me...it just makes me so happy... I really hope you are picking up the sarcasm because I'm laying it on pretty damn thick.  Last night I came home from work and had dinner with my mom, dad, and grandparents.  For those of you who know me and my story I'm sure you've heard that my grandmother and I do NOT get a long so you can just imagine how thrilled I was to see her after a long day.  Anyways, I have been trying to be on my "best behavior" for my mom's sake so during dinner I was pleasant, answered all her questions, listened when she spoke, and did my best not to punch her in the throat.  My mom told me to show her my interview that I did a few weeks back with Aesthetics on Fire so I pulled up the website and clicked on my interview.  The picture that I sent them to put on the website is one from my first figure show.  She had never seen that picture before so she was surprised at how muscular I looked (even though I still think I'm tiny) and she actually gave me a compliment!  What?!  She actually said something nice to me!  I think hell froze over after she said it but any who I said thank you but then followed it up with, "I still have a lot of work to do.  I want to be more muscular."  "You want to be moreeeee muscular?" She looked like I spit on her or something.  "Yes" I replied. Uhh yeahhh Nannie I said I want to be more muscular (didn't actually say that but I sure did want to).  Well apparently she didn't like that answer and she replied with my favorite response ever, "Just don't get too big, okay?  You're a very pretty girl and no one finds big muscles attractive.  Too manly."  Okay, I get it.  Not everyone finds big muscles attractive and not everyone wants to look like I do but DO NOT, I repeat DO NOT tell me what I can/should look like!  I spent years believing that being sickly skinny was what I should look like and now I will never go back.  I love muscles.  I love lifting heavy weight.  I love pushing myself physically and mentally.  So sue me for wanting to become stronger and more muscular.  I want to be the best version of myself that I can be, that's why I strive for greatness; that's why I will never settle.  

My lifestyle is just that, mine.  I'm following my passion and I feel like I finally found what I was meant to do. I believe I was meant to become a bodybuilder, I was meant to become a gym rat, and I was meant to become a personal trainer.  I would NEVER EVER belittle someone's dream or tell someone how they should look, act, or talk.  You have to do what feels right for you; you have to listen to your heart.  I tried fitting into the molds of society but guess what, those standards and molds are bullshit.  "Women aren't supposed to lift weights because it will make them manly.  It will cause them to loose their femininity and sexuality and they will no longer be attractive..."  Does this girl look manly to you?!  This is Amanda Latona, a 9 time IFBB professional bikini champion and BSN sponsored athlete.  She curls, benches, squats, and lifts 7 days a week...look at how toned and defined she is!  Look at those curves and dat booty!  If this is manly then y'all need your eyes checked!

I wish no one said this or believed this but then I would be lying.  I've been told "don't get too big" by about 15 people.  It's sad that they don't realize just how hard it is to put on just 5lbs of solid muscle.  It takes a very long time to sculpt the human body so everyone just needs to calm down.  I also have never felt more feminine or more intune with my sexuality than I do now.  Lifting weights has given me confidence and has helped me face some of my biggest fears.  It has helped me embrace the idea of "beauty in strength" and accept myself, flaws and all.  

I'm not saying I want to look "manly" or want to have quads the size of tree trunks but I do and will be more muscular.  I want to be strong, healthy, and fit and I'm going to to do it whether people accept that or not because that's what makes me happy.  It's taken me a long time to stand up for myself and to change my unhealthy views about my body and food so the next time someone tells me "don't get too big" I may just wind up and let em have it!  Saying "don't get too big" would be like telling someone "don't get too fat" after they have ONE cookie.  It's mean and unnecessary.  People are going to do whatever they want to do whether their friends, family, or complete strangers agree with it or accept it.  My dad has always said "basic personalities never change," and I have always been a little bit of a rebel.  I've always pushed the boundaries and tested the limits.  I have always been a little bit of a rebel so why would I change now?  I was the kid who wore polka dotted rain boots, striped tights, and tie dye t shirts.  I never cared about what people thought about me until I got into 7th grade so now I'm just getting back to my roots.  Watch out world cause here I come, tree trunk quads and all ; ) Do what makes you happy and lift on!

Here are a few of my role models enjoy what strong, independent, and sexy as hell looks like!

Ashley Horner

Larissa Reis

Hanna Hallman

Melody Decena Wyatt

Michelle Davis

Follow Your Heart

I know my lifestyle isn't for everyone.  I know that there will be a lot of people that will not like my dedication to the gym or my clean eating habits or my desire to push beyond my limits.  I'm not asking that everyone accepts it or has the desire to follow me on my fitness journey but, I do deserve the same respect everyone else gets, right?  I don't know if it's the way I was brought up or my sincere compassion I have for people but, even when I don't agree or like something, whether it be a picture, a comment, a movie, or a book I would never be little someone's work or say cruel things just to "get a rise" out of them.  I was taught from a very young age that if I didn't have anything nice to say then I should keep my mouth shut.  In fact my sister and I used to yell this to one another after one of us said something mean to the other one.  Both my parents are extremely kind people and would do anything for anyone, until you cross them.  However, I too have adopted this view and never say hurtful things to people because I know how it feels.  

I think we have all been victims of bullying, big or small, but whether it was just a glare across the room, a blatant shove in the hallway, or a terrible rumor spread about you, it all hurts just the same.  I too have been bullied, I too have been called names, and I too know the taste of tears all too well.  Before I embarked on this journey towards better health I was miserable.  I cried on an hourly basis, I fought with my parents, I ruined friendships because of my selfishness and stubborn ways.  I was bitter, tired, and empty inside.  I found no joy in life but the one thing I was good at was faking my happiness and being mean to myself.  I used to grab the skin on my thighs and squeeze until I left little nail indentations.  I used to set my alarm at all hours of the night to sneak out to go running or do crunches in my room. I used to cut myself and I never allowed myself to eat until I was satisfied.  I avoided cameras and hated to wear fitted clothing.  I used to make up excuses when my friends asked me to go out to lunch or dinner.  Not only did I put my healthy in jeopardy, rack up some serious medical bills, and cause pain to those around me, but I spent years self-sabotaging myself.  I wasn't sure if I would ever get better, I wasn't sure if I would be able to ignore those little voices in my head, but I sure as hell was going to try!

It's been almost a year since I started training for bodybuilding competitions and about a year and a half since I threw away food, dumped drinks down the sink, skipped meals, or weighed myself on a daily basis.  So back to my point about deserving the right to share my story or post pictures or motivational quotes...I not only deserve that right but I have that right.  I'm not sorry for choosing my lifestyle and I'm not sorry for wanting to better myself.  I don't ever ridicule people for going out and drinking or eating fast food because people have that right; it's their choice.  Just because I chose a different path, one that is less traveled, doesn't give people the "right" or privilege to judge me.  I've worked very hard to get where I am and although I am no where near where I want to be I know I'll get there.  I was tired of hating myself, I was tired of plotting how I was going to burn off calories, or how I was going to make my food "disappear."  I was tired of being tired all the time and I was tired of listening to those cruel voices in my head telling me over and over how pathetic I was, how fat I was, how disgusting I was.  So instead of following that same self-destructive path I made a change.  I also made a vow to help as many people as I possibly can!  I know this may be a cliche but I truly, from the bottom of my heart, want to help people because it makes me blissfully and eternally happy.  I finally found my calling in life and I will do whatever it takes to get there.  

I have been told that I will never make it, that I will never be a famous fitness model, that I will never get my pro card.  I have been told that my fitness posts and blogs are "annoying" and no one wants to be reminded of that everyday.  I'm not trying to convert everyone to my bodybuilder mold nor am I trying to make people feel bad; in fact, I'm trying to do the exact opposite!  I'm trying to inspire people and help people and prove to people that if I can do it than anyone can!  I'm trying to make a difference.  The moral of this post is to do what makes YOU happy even if it's not everyone else's cup of tea.  Don't be ashamed of your progress or your past because that's what makes you who are; the good and the bad.  So to all the "haters" out there keep on hatin because you aren't going to stop me.  In fact, you fuel my fire to come back bigger, stronger, and better than ever.  Challenge accepted and guess what?!  I'm gonna LIFT ON! 

BEFORE

AFTER

GLUTES & HAMMIE TIME

Larissa Reis

Some people hate doing legs and others love it!  I'm one of the people that actually likes doing legs (for the most part).  I previously stated that I split my legs into two sections:
1. quads 2. hamstrings and glutes.  I'm trying to build my legs so they look like thisssss 

I know this look isn't for everyone and some people may even want to comment below and say things like "eww gross" or "she looks like a man" or my personal favorite "Tori please don't get that big."  But save your little fingers the extra effort andddd DON'T please and thank you : ) Everyone has their own vision of what they want to look like so please don't rain on my parade!  Anywho, enough of the blabbing and here's one of my favorite glute & hammie workouts!  Enjoy!

Warm up

3x16 one leg heel pushes on bench

-one set is doing both legs so do your right leg 16 times then your left leg 16 times and that counts as ONE set

-no rest 

SUPERSET

Straight leg dead lift

3x16

-using a weighted bar or dumb bells (whatever you prefer) stand with feet HIP width apart with the DB or bar in front of you

-next slowly lower your UPPER body with the bar/DB in hands until the bar is about halfway down your shin 

-keeping your core tight come back up to your starting position and squeeze dat booty

**concentrate on your hamstrings and allowing them to stretch all the way and then engage your glutes**

One leg push-downs

3x12

-using an assisted pull-up machine set the weight to whatever you feel comfortable with (should be heavy enough to engage your glutes and hamstrings though!) I used 90 pounds but everyone will be different

-place one foot on the pad and one foot on the peg

-hold on to the pull-up bars

-now push the pad all the way down with just a slight bend to the knee and then slowly allow your foot to bring the pad back up

-do 12 reps on right leg then 12 reps on left leg that counts as ONE set

SUPERSET

Front & reverse lunges
3x12 or 3x24 

-this exercise is mostly about the form of your lunge and your balance so if you aren't great with balancing I would stick with a lighter weight or no weight at all to start

-you can use either a weighted bar across your back OR dumb bells

-stand with feet together and pick which leg is going to go first (I always do my right first) so I would lunge out with my right leg bring it back in and then step backwards into a reverse lunge. -one rep is equivalent to doing BOTH the front and reverse lunge! So I count to 24 on one leg then switch to my other leg

Cable hip thrust
3x12
-this one is a little tricky to explain but I'll do my best!
-using handles or a tricep push down rope go to the free standing cables at your gym
-hook the handles onto cable
-select a weight that will be heavy enough to hold you into place without falling on your face...I used 80 pounds
-stand with your back to the cable, spread your legs (get your mind out of the gutter) and grab onto the handles that are between your legs
-walk yourself out a little bit so it feels like the handles are trying to pull you backwards
-still reaching through your legs you are going to pull the handles towards you and squeeze your glutes like there's no tomorrow! FEEL THE BURN
-slowly let the handles go back through your legs
-repeat

SUPERSET

Smith machine butt-lifts
-this exercise was previously listed in my QUADZILLA leg workout but I'll give a brief description right meow
-you will need a pad to protect your knees and maybe something to bite on cause these babies are a killer
-I would suggest going lighter for this until you have the control and booty strength so start with maybe 5 pounds on each side
-get down on the mat, hands and knees, and lift one leg up to place UNDER the bar
-using that leg ONLY push the bar all the way up and squeeze your booty
-lower to starting position SLOWLY
-repeat 10-12 times then switch legs

Kickbacks on bench
3x10-12
-you'll need a bench and two ankle straps to hook into a free standing cable machine (like the one for the cable hip thrust)
-strap an ankle strap on each leg and get a flat bench
-place the bench next to the hook on the cable
-hook one ankle to the cable
-place other knee on the bench
-use the same arm as the knee that's on the bench to stabilize yourself and engage your core
-the leg that's hooked into the ankle strap is the leg you are using. you're going to kick that leg back into extension and squeeze!
-do 10-12 sets on one leg then switch

**use a weight that has enough resistance to it to make your booty burn but not enough to hurt your low back! remember proper form is more important and more effective than heavy weight**

SUPERSET

Hamstring curl
3x12
-you can chose which machine you would like to use for hamstrings; standing one leg, laying down, or seated.  personally I prefer the standing one leg or the laying down hamstring curl
-if you're using the seated hamstring machine or the lying down machine you should use at least 30 pounds; for the standing machine you'll probably have to go a little lighter since you don't have both legs working together
-now curl those little hammies!!

Yoga ball hamstring curls
3x16-20
-you'll need a yoga ball and a mat or a padded area to do these
-lay on your back with your calves resting on the top of the yoga ball
-raise your hips and low back off the floor so you're balancing on the ball with just your calves. use your arms by your side and your upper back ALONG with your core to stabilize you
-roll in the ball in toward your butt and then back out
-repeat 16-20 times for a higher rep/burn out set

WARNING! Your legs will be sore and they may cramp so after you finish I highly suggest drinking lots of water, foam rolling, and lightly stretching! I hope you enjoy this booty and hammie killer! Lift on y'all : )

P.S. if you want to really torture yourself you can do 15-20 mins on the stair master alternating between skipping steps, kickbacks, and sprints : )

P.S.S. If you need ANY clarification on any of these exercises please feel free to email me or facebook message me! tmbacheller@yahoo.com  For some reason I can't see when you guys comment on here so if you have and I haven't answered I'm SO sorry I'm still trying to figure everything out.  Thanks for your patience and for following my blog : )

Love Yourself

Body acceptance is a very difficult challenge for a lot of us.  We always criticize what we see in the mirror, never satisfied with the reflection staring back at us.  I spent years hating my body.  I used to stare at myself in the mirror before I took a shower at night and tear myself apart.  I never felt comfortable in my own skin.  I was constantly comparing myself to others.  I thought the only way to accept my body and feel confident was to fit the standards of beauty.  I thought that if I squeezed myself into a pair of zero jeans then I would FINALLY be confident enough to wear a bikini in public; then I would finally feel good enough.  The funny thing is, no matter how much weight I lost, no matter what size jeans I wore, and no matter how many people told me I was too skinny...I never once loved my body.  There was always something else that I needed to fix; another flaw that was taunting me in the mirror.  What I've come to realize is it doesn't matter what number the scale says or what size jeans you wear; what matters is your outlook and learning to silence those negative voices in your head.  It's taken me 8 years, 5 treatments centers, 22 pounds, and buckets of tears to finally realize I am beautiful just the way I am and guess what?  So are YOU.

I'm not going to lie to you and tell you that I LOVEEEEE my body now and I never have bad body image days because that is bullpoop!  Of course I do but the difference now is that I know how to tell those negative voices to STFU!  I'm still uncomfortable in shorts and I still have days where I wish it was acceptable to wear moo moos in public (it will never be acceptable) but I am much happier now than I was when I weighed 89 pounds and was a double zero. 

 This bulking season has been challenging both physically and mentally.  At first I was terrified to eat more and I didn't want to follow my meal plan because that went against everything I had been doing before!  I kept telling my coach that I just wanted to be jacked, shredded, and lean and she looked at me and said "how do you think you're going to get bigger muscles if you don't fuel your body?  I want you to stop viewing food as bad and start viewing it as necessary fuel."  She was right.  Food isn't the enemy!  Food is good and damn is it tasty! (get in my belly).  I kept showing her pictures of Michelle Davis, Melody Decena Wyatt, Dana Linn Bailey, and Ashley Hoffmann with their shredded abs and killer quads and she pointed out to me that being competition ready year round isn't healthy!  We cut calories, eat very little carbs, and a lot of times deplete our water intake to look that shredded and vascular.  I've realized that I need to start accepting my body at every stage; the bulking, the leaning out, and the "stage ready" look because my body is MINE!  I need to accept that I'm not going to be jacked little Tori all the time, especially when I want to get stronger and gain more muscle mass.  I'm starting to realize that fluffy Tori is just as good : ) 

To finish off my ramble I just want to touch on a few quick but VERY important topics: 

1. Patience!  I am the worst offender when it comes to being patient with my body but it's the only way to tell if what we are doing is working right?!  I've heard a lot of people say things like "I'm not seeing results and I've been exercises for two weeks..."  Well there's your problem!  You will see results but it takes a while to get there! 

2. Be kind to yourself!  My mom said this to me one day and it's stayed with me ever since.  It was when I was in the midst of a downward spiral and I was refusing to eat.  She was trying to encourage me and I just sat there sullenly looking down at my hands.  She said "You are the most compassionate and caring person I have ever met so I don't understand how you can be this mean to yourself.  Would you be this mean to one of your friends?"  I was taken back, of course I would never ridicule one of my friends or make them inferior just because of their body.  So even though you may get frustrated with yourself and your body, always remember that you only have ONE so take care of it!  

3. There is more to beauty than looks!  I don't care how hot you are, how big your biceps are, or how bootylicious your butt is if you're mean, rude, or insensitive then I am NOT going to give you the time of day because like TLC says.."I don't want no scrub."  People may admire your six pack and drool over your quads or leave comments on your back picture like "damn baby got back" but if you're a straight up mean person no one is going to want to put up with that shizzz!  Let's think about it, how many people say things like "she had such a hot body" at a funeral....pretty sure no one.  People remember others for how they treated them and how they made them feel not how much they could bench press.  So moral of the story be nice!  

I know it may be hard at times to tell those negative voices to shut up but I promise they aren't worth your time.  You are more than a number on the scale, you are more than a pant size.  You are unique and perfect in your own weird little way so embrace it!  There is only one you so do it up!  I hope this helps you in your journey towards better health : ) LIFT ON!

motivation

Motivation; it comes from many resources.  It can come from other people such as our idols and family members, it can come from music or our favorite quotes, or it can come from within.  Those little voices that live inside each and everyone of us play a major role in how we act and who we become.  Those voices either push us forward and help us achieve our goals or they are the only things that stand in our way; the only things that never allow us to reach our goals.  Sometimes they doubt our abilities and they hinder our success by telling us we could have done better.  I spent 7 years listening to those voices telling me I was a failure, that I wasn't good enough, that I should just give up.  It took me a long time to realize that I had the power to control those voices and that I could change the way I thought about myself and the world around me.  And guess what, YOU can too.

Don't get me wrong, I still have those days when I don't like what I see in the mirror, when I am disappointed in myself, and when I just wanted to crawl back into bed and sleep forever.  The difference between the old me and the new me is how I handle those situations now.  When I used to have a bad day I would let it ruin my entire WEEK.  Now, I try to focus on the good things that happened that day and all the things I am grateful for (my family, my friends, my health, my job).  If I have a crappy workout one day I shake it off, refocus, and tell myself that I will do better tomorrow.  I push through the bad because I know that the good is just around the corner.

I've had a lot of people ask me, "what motivates you?", and to be honest the first thing that comes to mind is music.  To me music is not just background noise or a filler instead of awkward silence.  To me every lyric and every note was created for a certain reason.  Music has been a part of my life ever since I started dancing at the age of 3.  I'm not sure what it is exactly about music that gets my blood pumping, my endorphin's soaring, and my mind clear, but whatever it is, I can't live without it.  I am also intrinsically motivated.  I love to push and challenge myself everyday, I love dripping with sweat at the end of a workout, I crave that excitement before you lift, and I'm addicted to that feeling of accomplishment after a tough workout.  I am BEYOND motivated to accomplish my goals...I'm DETERMINED.  Even on the days when I'm exhausted and stressed out, I drag my butt out of bed because I know that no one else is going to do it for me.

To achieve your goals I believe you need to have 3 ingredients; motivation, consistency, and passion.  The motivation is what gets you to the gym everyday, the consistency is what gets you the results, and the passion is what creeps across your face into a smile because you know you did a good job.  There is no "easy way out" and there is no "magic pill".  YOU have to put in the work, YOU have to push through the pain, and YOU have to want to achieve your goals.  It may be a challenge at first and I know you'll think about quitting numerous times because I have too, but I promise it will be worth it.  So even when you're tired, frustrated, stressed out, and angry; NEVER give up.  Giving up won't speed up the process.  YOU can do it, so tell those negative voices to shut up, strap on those gym sneakers, and lift on!