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