Discounts & Deals - Sign Up!
Progress & Goals
129.3 Lbs.
LEAN BODY MASS
45.7 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Cutting Edge Fitness - Brandi Burns
I started a program with a local trainer. She has competed in bodybuilding and judged shows. She is certified trainer and nutrition person.
Right now i am doing a somewhat circuit training weights of 4 separate groups, with each group consisting of 3-4 exercises that are completed in 3-4 sets.
For example: Monday is leg's day:
Group 1:
Hack squats 4 x 12-15
Lying ball exchange 4 x 20
single leg step ups 4 x 10-20
bicycle crunches 4 x 50
I have noticed a dramatic change in my endurance level now that I am in week 5. Also trying to increase weights.
Monday: legs
tuesday: off
Wed: Chest/Biceps
Thursday: Cardio
Friday: back/posterior
Saturday: Shoulders/Triceps
Sunday: off
It's alot of work. Involves 15-20 minutes of stretching at end of workouts and I have noticed a dramatic change in my flexibility...perhaps due to weight loss too. Also start with a 5-10 minutes warm up; which I have been utilizing skipping for the last week.
check out her website. It's great! we contact online and I meet with her every so often. She has sepcific plans as well for competition prep with posing practice lessons available.
My Nutrition Program View My Full Nutrition Program
Eating Clean Chuches!
So I am following a basic program in re: to eating. And that is EATING CLEAN! Lee Labrada has recipes and explains nutrition on the program if you look in more detail. I am really trying this time to see how much nutrition plays a role and I will let you know now ! I NOW KNOW THAT NUTRITION IS TOTALLY 85% OF HEALTH!
Previously with my workouts I would still eat crap (especially junk food /sugars / take out) and expect to lose weight..which I did. But I am honestly lower in weight over these last 2 months than I was in 2010 when I worked out from June - December. I know I need to keep eating well.
So I try to have lots of veggies every day...with at least my 3 of my meals. One salad as well if I can stomach it. I never was a veggie person..only carrots. But now I am finding I am adding cucumbers, tomatoes, even brocolli and cauliflower! Trying to keep eating well.
5-6 smaller meals / day. Depending on my shifts I work (nurse here!) I sometimes have to manage with my 10 hour shifts and as I work in the community I am always on the go and so now make sure I bring my lunch with me at all times!
IF you want more information on eating clean. Obviously look at BB.com, Lee Labrada's program explains in detail his rule of thirds (1/3 protein, 1/3 carbs, 1/3 veggies). I would also suggest you look into Tosca Reno's Eat Clean Diet, which is where I first started with all this information!
I love fries! So now I love sweet potato fries! I need to make the right decisions and realize that food fuels my body and is not solely for enjoyment, which is what I took it as my main source prior to my change!
My Supplement Program View My Full Supplement Program
Protein baby!
I am a pretty simple supp gal
I have yet to try Creatine but I will one day.
I use protein powder post-workout (lifting days) as well as 8 gummy bears for the sugars!
Also began to add X-tend BCAAs as pre workout. Find it really helps push me through the workouts. I have only been on it for about 2 weeks or so and I think I have noticed some differences. Need to see by the end of this last phase of my 12 weeks.
Take a multi-vitamin daily. Omega 3.6.9, Magnesium, Glucosamine, and sometimes melatonin, when i work odd shifts.
I try to not to take magnesium and that every day. I just sorta do it randomly.
I was trying a fat burner previously (Hydroxycut hardcore) which I had taken about a year ago with success. However, I began to experience severe mood swings and almost suicidal thoughts (it was crazy!) so I stopped it. Won't be touching those things again. I am kinda scared of alot of these workout supps (including the X-tend) so I make sure to take caution...as a psychiatric nurse I have seen people present as psychotic after overdoing it with these products :P
My Motivation Program View My Full Motivation Program
My Motivation Program
fmphillips Gave blood this am. First time and they had to stop early bc I was feeling nauseous. Oh well. Guess who got double cookies and juice! Cheat?
May 13, 2013 | Likefmphillips Saw my trainer. Says I'm making good progress in the abdomen area! Time to increase intensity of circuits. Adding some cleans and stuff woot
May 12, 2013 | Likefmphillips updated her weight from 173.4 Lbs. to 175 Lbs., a 1.6 Lb. gain in 5 days.
May 11, 2013 | Likefmphillips Yuck so bloated the last few days. It is disgusting. Hope it goes down by the time I see my trainer on Sunday
May 9, 2013 | Like
fmphillips created a new BodyBlog entry "Sacrifices -- to be made or not to be made?".
I would like to just state... I know before I would complain about how my fiance would never work out with me or want to come to the gym. Now the snow has melted and the sun is up earlier with a vengenace ... this means that now we can go outside and exercise together. And thus arises by issue! I want us to exercise together and enjoy activities and I love when we do. But now we have decided to run together and as I prefer to workout in the morning (i want to relax in the evening... Go to BodyBlog
fmphillips Enjoyed a run outside early this morning with the fiance and sister. We did pretty good! Love the early morning run
May 7, 2013 | Like
fmphillips Yes 10 min mile after my circuit. Was dying but I did it. My goal this week is to run outside during my 5k trainings. Have a great week all!
May 6, 2013 | LikeVisitor Comments
fmphillips updated her motivation level from 10/10 to 9/10.