I Feel Good, da na nanna nana na! So Good, So Good, So Good, I Got You ……..!

 Week One Down with Success! Not only for me, but for some of my clients that are finishing up as well!  

I cannot express to you the gratitude that I feel when I sit down with someone and hear things beginning to "click" with them. When they tell me how they have learned to listen to their bodies and how to self regulate… This is a great gift. 

You may think that this is all about the client and what they are able to achieve, and you are 100% right; however that extra 10%, you know, that little bit we tack on top…. That is for me. That 10% fuels me, that 10% is what propels me to go that extra mile.

What in your life is the extra 10%?  What in your life gives you the strength and desire to keep going? To follow your passion?

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The Clients that I have that are coming to the end of their program, have fueled me for the ones starting in February.  So to all of the clients this quarter that have met and surpassed their goals… I Thank You! 

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Ok, onto…….

Operation Legs!!

So set aside the fact that walking, sitting and standing hurt… week one was awesome! Lol.. Honestly, I welcome the pain. I just keep reminding myself that my muscles are repairing themselves to become even bigger and stronger.

I know some ladies are afraid of ‘lifting weights’ for fear of ‘getting too big’  or   ‘looking like a guy’ .. WHAT?!? No Way… building muscle is SEXY! 

Remember YOU HAVE CONTROL over YOUR BODY!!!  Seriously, name one other thing in your life that you have total control over.

You get to chose what goes into it for fuel. What goes onto it for vanity, and how it is sculpted for aesthetic.

Find a program that works best for you.  I know for me, the moment I can't wear something that I want to because I’m self conscious, its time to change.

This is a great article… please take a moment to read, I promise you that it will squash all off your reasons NOT to lift.  http://weightdownweightloss.wordpress.com/2013/09/10/8-reasons-women-should-lift-heavier-weights/

Monday:… I am posting Monday again because my Weights changed.

Warm up 5-8 min…. I did the stair mill

Leg Press 5 sets of 10 
*1st and 2nd set 90 lb
*3rd and 4th set 100lb
*5th set 120 lb

Sumo Squats 5 sets of 20
*1st set 25 lb
*2nd and 3rd  set 30lb
*4th and 5th set 35 lb

Straight Leg (Single Leg) Dead Lift 5 sets of 10 Each Leg
* 1st set  with 10lb dumbbells
*2nd and 3rd set 15lb
*4th and 5th set 30lb

3 sets per leg of Lunge around the clock

Wednesday:

Standard Warm-Up 5-8 min

3 sets of 10 Ball Pike

3 sets of 10 push-ups

3 sets of 10 bench press

3 sets of 10 standing shoulder press

3 sets of 10 triceps push down

3 sets of 10 suicide plank

3 sets of 30 mountain climbers

Friday:

10 min elliptical

2 sets of 8 dumbbell snatches (per arm)

2 , 1 min plank

2 sets of 10 dead lifts with light weight  (30 lbs)

 5 sets of 5 dead lifts with increasing weight.

                *1st set 50lb

                *2nd set 60lb

                *3rd set 70lb

                *4th and 5th set 80lb

3 sets of 12 reps Assisted pull ups

Super-set:

5 push-ups

10 mountain climbers

20 crunches

30 sec side plank, each side

Repeat 2 times.

1) Ball Pike 2) Sucide Plank 3) One Arm Dumbell Snatch