Hello Hello, How is everyone’s Friday going???
So far, fantastic Friday for me! A few things to start… I have figured out how to post the URL for the podcasts so you can now either call in with the number and access code, if you are driving or on the go, OR click the URL. You can even download the podcast for future reference or put it on your ipod!! 🙂
We are in the midst of re organizing this network so things will be easier to locate, etc. There will be a section dedicated to podcasts so no worries, they will all be consolidated here in a bit! 🙂 I am excited about this new option!!!
The URL is posted in the initial post but here it is again: PODCAST
SO the workout of the day was the following:
started off with some nice stretching then…
ALL 3 sets of 16 (why 16, I don’t know, just because;) )
-shoulder press with 15# dumbbells
-Arnold press with 15# dumbbells
-side laterals super set with front raises with only 5# dumbbells
-front raises with 25# ez bar
-50 thrusters with 25# ez bar (squat press)
-50 GHD’s (sit ups on the glute/ham developer)
-50 hyper extensions
10 hill sprints 🙂
Awesome workout and great way to end the month of April and begin the weekend!
So far I am a meal behind, hitting my 3rd meal now…
Meal 1: 1 scoop protein shake, 1/2 c. oats, 1 tbsp Chia seed 🙂
Meal 2: (see photo below 😉 ) Awesome big egg white scramble with 1 Whole Grain, High Fiber Tortilla
Egg white Scramble:
4 egg whites
green beans, mushrooms, bell pepper, asparagus, 1/2 c. quinoa
Meal 3: Meal 2 was so good, going for the scramble again! 🙂
Uploaded with ImageShack.us
Off to enjoy the rest of the day!! Enjoy catching up on all the posts, podcast, articles and forum topics!
Happy Friday everyone!! xoxo
~G
OMG that podcast was just what i needed to listen to it actually brought a tear to my eye. ABSOLUTELY LOVED IT. You are right on the money!!! Last year was my first year of competeing and yes didn’t know hat to do once i finished competing and went crazy with the food. It was so out of character. I gained so much weight and actually was the heaviest I have ever been, non of my clothes fit me and I was so embarassed and ashamed of my self. I too felt like I had to get back into comp mode to get back on track. But really what i need is to balance my life style again. I am so grateful to be part of your site it really has helped me so much and just to interact with all of the other ladies and to share all our experiences together, just awesome. Thank you so much. Nat xox
By the way that scramble looks awesome YUM!
OH Nat, So happy this came in perfect timing! I am glad it hit home and that is exactly what I wanted it to do. This is such a common issue and people just are in the dark about it! More the prepping for a show, this is where the knowledge and expertise needs to kick in with the tools on how to cope, what to expect, how to avoid and how to easily transition from 150 mph and complete focus back to the reality of lifestyle, maintenance and a realistic approach! You see how these “so out of Character” episodes occur, but why… ?? You do things you may have never done in the past, with your habits, why??? It causes you to be embarrassed and ashamed, as you mentioned not only because your where you are after the episodes but that you did something totally out of your character and from who you use to be, prior to stepping on stage!!! You fell into that trap that I am speaking about, a contest will solve the problem but nooooooooooooooooo you are right, what you needed was to get your life on track again and find that balance you once had! I am so happy to be able to help Nat! YOU ARE NOT ALONE, just know that. The fact that you are open to listen and see that balance is where the focus needs to be is a huge step. You are right on!! xo
by the way— the scramble was yummy!!! 🙂
happy saturday!!
Thanks G, balance is going to be the key to my success thanks to your help and all of the other members, love your work xox
NAT, You ARE already a success for acknowledging this!!! You stated it, you WILL find it!! hugs!! xo