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Progress & Goals
84.8 Lbs.
LEAN BODY MASS
21.2 Lbs.
BODY FAT
PROGRESS HISTORY
Philosophy
My Workout Philosophy View My Full Workout Philosophy
My Workout Program
My new program I just wrote up:
Legs Day-3 sets:
-Hamstring Curls
-Plie Squat
-Calf Raises
-Barbell Squat
-Leg Extension
-Lunges
-Calf Raises
-Deadlift (straight leg)
-Leg press
-Russian Twist
-Plank
Cardio Day- 40 Minutes HIIT
Chest/ Tri Day- 3 sets
-Tricep Extension
-Push ups
-Bench Dips
-Incline Barbell Press
-Overhead Rope Tri Extension
-Butterfly
-Tricep Pushdown
-1/2 Ball Push up
20 Min Cardio HIIT
Back/Legs Day -3 sets:
-Deadlifts
-One arm dumbell row
-Plie Squat
-Bent over row
-Leg Extension
-Leg raises
-Back Extension
-calf raises
-Lat pulldown
-Seated row
-Oblique Crunch
-Lunges
Shoulders/Bi- 3 sets:
-dumbell shoulder press
-Bicep curls (straight bar)
-barbell shoulder press
-Revere delt fly
-Lateral Raise
-Hammer curl
-front raise
- ez bar curl
20 min cardio HIIT
My Nutrition Philosophy View My Full Nutrition Philosophy
Lots of fruit, no dairy, very little grains..
My program is pretty simple. I dont count calories or carbs...I eat clean and eat when I am hungry. I dont eat any dairy at all. Being Lactose intolerant helps with that. I dont eat alot of carbs(rice, pasta, breads) because I find they make me bloat really badly and Im not sure if its from gluten or not so my next experiment will be the non-gluten carbs and seeing if that makes a difference. If i dont eat a type of grain carb i find i get very tired and have a hard time concentrating, so i am still trying to find a balance for myself. I eat A LOT of fruit, usually with breakfast, lunch and snacks. Im bad for not eating much for veggies. I do eat veggies with dinner and sometimes as snacks. I definitly like fresh over cooked though.
My Supplement Philosophy View My Full Supplement Philosophy
My supplement program that works for ME
My supplements for everyday are:
Multi-vitamin
Fish Oils
Calcium
Iron
Vitamin C
CLA
Maca
I take these every single day. My reasoning for the added calcium is i dont eat or drink any dairy being Lactose intolerant. The iron is because I have low blood pressure, and without it I have dizzy spells and moments where I black out, the vitamin C is to help absorb the iron. Maca is really good for overall health, but i mainly take it for my insomnia and for emotional support from stress.
When i am training I like to take BCAAs after my workouts and as of right now, i have not been able to find a protein powder that i can stomach and like the taste of. I have tried many different protein powders and for some reason they upset my stomach and end up coming back up.
My Motivation Philosophy View My Full Motivation Philosophy
Supportive people
My husband keeps me motivated to stay active, he's extremely supportive of wha I want and need.
My kids keep me on track with the eating clean, I want them to live healthy lives
Looking in the mirror
Crazy_n_TX! Always full of support :)
Ndalke added a new post to her FitBoard.
Ndalke Well ive been AWOL for a little while! Been enjoying the sunshine fishing and doing renos to the yard..havent been to the gym much. Bad!
May 14, 2013 | Like
Ndalke Yay everyone is healthy again! lol thanks everyone for the support. Had one scare with the little guy but all's good :)
Apr 26, 2013 | Like
Ndalke So tired, both kids are sick. So I am not getting much in for sleep lately
Apr 18, 2013 | Like
Ndalke Went for a hike yesterday with my little guy on my back and did my squats. Today is rest from squats
Apr 9, 2013 | Like
Ndalke Day one of the Squat Challenge done! Day 2 today
Apr 7, 2013 | LikeVisitor Comments
Ndalke added 4 new posts to her FitBoard.