Im a be the flyest chick

Good morning everyone,

I was being lazy yesterday but it was so nice to have the day off from work and be able to relax and do whatever I wanted. I started the day off right training with Dave at Golds in the am. We had an awesome workout, had to be the red top…huh Dave. Things clicked I felt strong even tho I was just finishing my low carb day(40 grams ) My shoulders were capped off wooohooo!! Things are starting to change, I can feel it!!! its go time J For some reason everytime I get done with a great workout I hear the best song on the way home. Yesterday was perfect!! Nothin beats a lil Black Eyed Peas

I'm a be shakin' my hips
You gon' be lickin' your lips
I'm a be takin' them pics
Lookin' all fly and shit
I'm a be the flyest chick, so fly
I'm a be spreadin' my wings
I'm a be doin' my thing (do it do it)
Okay.

FERGIE FERG she rocks!

For the rest of the day I tried to stay busy and get some down time, went to the mall found the cutest swim suit, random…..took the dogs for a loo0o0ong walk with my momma chica! Then layed around til cardio time. Went up to Prairie life and did my cardio stairs and elypitical, wasn’t too bad actually J Im feeling really motivated J The night ended with AMMMMERICAN IDOOOOL and my parents and the dogs J couldn’t have been better. Today is my off day from lifting, Im gonna do 90 minutes of cardio and also its hair cut day!!! Eeekkks! I have had long hair forever but Im really wanting a change, this should be fun…….but I might have a tear in my eye on that first cut!!!

THAT’S WHAT IM TALKING ABOUT
GLUTES AND SHOULDERS

GLUTE SUPERSET
Incline sprint
Lateral shuffle
Back extensions
Abductor
Jump rope intervals

4 times through

SHOULDER SUPER SET
Heavy shoulder press
Lateral raise
Front raise
Upright row
Military shoulder press

Everything for 8-10 reps sometimes 12 3 times through! KILLED

" Your dream, your journey, leave no doubts"

Hey guys I am so inspired right now by Ava Cowan, she is amazing!!! If you havent watched her video series on the Gaspari Nutrition website, YOU MUST!!!!!! Even if you arent a figure competitor her words and attitude can be applied and respected by anyone.

Im finally following the path that ive dreamed of. This is what i want, this is the field i want to be and in with the people i want to surround myself with. These next couple of months are really going to be life changing for me. Not only do i want to compete but i want to start personal training. I have so much passion for what fitness and exercise can bring to someones life, I cant wait to help people. Help them find the happiness being healthy brings, confidence, energy, the feel good you get from stepping into the gym. I want to educate people on how to treat their body, how to use their body, move their body....its just so so so amazing to me!!!! So be on the look out when i make the announcement on my blog that i passed my trainers test. I cant wait to help YOU!!! Im planning on end of May. :)

Today i met dave for shoulders and quads !!! We are doing some serious leg stuff bc i need it badddddd!!!!! Everyday counts. I felt really focused today ready to move some weight and prove to myself I CAN DO THIS.

SHOULDERS:

SET ONE
SHOULDER PRESS DROP SETS

SHOULDER PRESS
ARNOLD PRESS
CABLE UPRIGHT ROW
CABLE REAR DELT ROPE PULL BACKS

3 SETS OF 10 TO 15 REPS

7 SETS OF 10 SHOULDER PRESS TIMED WITH 2O SECOND BREAK

QUADS
LEG PRESS 30 *TWO PLATES
SINGLE LEG PRESS 20 EACH LEG *ONE PLATE

NARROW SQUAT WITH FEET OUT ON FRONT ON SMITH MACHINE
3 SETS OF 20

NARROW SQUATS ON STANDING LEG PRESS
3 SETS OF 15

LEG EXTENSION 30 REPS
SERIOUS OF 4 DIFFERENT PLYOS FOR TIME
THREE TIMES THROUGH

" I dream of it"

Ive had a lot of time the last couple days trying to get rid of this lil bug i caught and have been on the internet probably way too much :) I couldnt help to go back and watch the Gaspari Mini series on Ava Cowan. The things she says and her passion reminds me a lot of myself! One thing that really stood out to me was in her final episode it started off her saying......

“I visualize what I want, I visualize a pro card. I see it, I see it when I go to sleep, I dream about it, I wake up thinking about it. Its everything I want and I make sure its all I can think about. You know when you’re running on empty you gotta find that fire, you gotta find the drive, you gotta find the passion. When I have a goal and I set my mind to it that’s all I can think about. In order for me to keep going I just picture that and that’s been my dream since the day I walked into a gym and started to workout.......to be an IFBB Pro. “ AVA COWAN

WOW! such amazing words that really hit home for me. Dave asked me the other day...."Marci, do you believe in this? How do you know this is what you want to do ?" (or something like that ) And i said to him " I dream of it" It was perfect......thats how i know, Im so passionate about fitness its in my heart, my thoughts, my dreams. I feel like a young, less experienced Ava Cowan :) Big dreams, high hopes, and the work ethic to fulfill all that i want to achieve. So lets make it happen.

To all: reach for your dream
even as hard as it may seem
its up to you
for it to come true
so give it your all
there will be days you might fall
get right back up and believe in you
that you can do nething you set ur mind to!!!

happy Friday :) i will post something later today as well. xoxo

SpUnKy SeXy & sPoNtAnEoUs!!!

Wow its been over a week since ive blogged and you know that means bad news…..i felt a bit off track, hit a couple rough patches but im going to finish this last six weeks of prep hard and strong !!! I have to, this is what I want, its my dream, its my purpose. I need to say those words to myself everyday. I haven’t been 100 percent committed to my diet and I’m only cheating myself. Im one of those people that looks to food for comfort or when im tired or upset……not good. I have to be able to disconnect that emotion from food. Dave is going to be changing up my diet again and also checking in with me on how my day is going…..im going to call him my figuresitter ☺ hhahah

So now that that’s out in the open I feel much better!!! I have a new fire inside me to finish this prep strong, a smile on my face again, a since of relief, and the drive to make things better, hold myself accountable (which is the exact reason I started this blog to begin with ) So there may be days I don’t post my workout, we cant give all daves secrets away!!!! But I will try to write what im feeling how im doing and what went on that day with diet, cardio, and the way I feel.

I have actually taken the last couple days off from training. Monday I didn’t feel that great and had two training sessions shoulders and abs in the am and sprints at burke in the pm. Ive felt a bit under the weather since Monday. So tomorrow Im just going in for cardio on my own with my best friend the stairmill!! Try and sweat out this lil bug I got goin. Its back to training, new diet, and posing Friday. Time to dominate!!! ☺ Sorry about the absence, but im back bitches hahahah!!!

Ive been feeling like a change…..with that being said, I think it may be time for a new hair do. Except that I know my hairdresser loves my hair but Im feeling spunky, sexy, and whats the word……….spontaneous. hahahah I had to look it up!! Hhahah lol. So who here follows figure?? Does an Ava Cowan ring a bell!!! I love love LOVE her hair and her and her attitude. SHE ROCKS!!! So if all goes well I think I might rock a new do!!
Check it out and tell me what you think…….id love the feedback !!!

http://www.gasparinutrition.com/GaspariChannel/tabid/57/Default.aspx

Hope everyone is doing well J Just want to thank you for reading and following!! Ive tried to add some videos of me training but im not sure how to do it…ill try and figure it out tonight otherwise its posted on my facebook page. I’d love to share with you, its hard to tell by just posting the sets the intensity and pace of the workout.

Also I wanted to tell you what has changed about my training. For one my diet has changed from the 3 low carb days and a high day to a carb cycling diet. I rotate high carb(236g) day, low carb (105g) day , and a zero carb (only trace carbs from whey) day. My fats and protein stay constant fat is at 50 g and protein is 163g. I like this diet a lot better than the three low and one high, I have more energy and feel as tired. Not sure how it will change from here but so far so good.

I have also changed my training split to incorporate some more sprint training and glutes!
This is my new schedule! Ive blogged it before my booty is nice for everyday (hahahaha) but not for the stage!!! Time to get it tight! These sprints and plyos will help, they have to!! Im not getting on that stage until they are.

Sunday Legs/Hamstring/glutes/Abs
Monday off Day /Sprints/Cardio (50) p.m
Tuesday Back /shoulders/ Cardio/Abs (50) right after workout
Wednesday Off/cardio / 2 session a.m 50/30 p.m
Thursday/Chest/Shoulders/Abs/cardio (35 right after workout)
Friday off /Cardio 50 a.m /sprints pm
Saturday cardio (50)

"U HAVE IT"

Hey everyone!! So yesterday was just a cardio day woke up and did it in the am as for the rest of the day I spent with my absolute best friend in the world, Owee. She truly is the best and it was so nice to spend the day with her. She some how takes my stresses away and all we do is laugh when we are together. We did some shopping ended up with some random things but did find great earrings for show day!! ☺ I was 8 weeks on this past Saturday and I cant believe its just 2 more months left til my show. Im very, very VERY excited to be competing. When show times come it will have been almost one year since my first show. Ive made lots of great changes, fuller shoulders! More detail in my back, better conditioning in my abs, muscle gains and when my legs and hips come down things are lookin good for me ☺ PRO CARD PRO CARD PRO CARD! It will happen im not setting a deadline just waiting for mytime ☺ I had a report card this am and I think im sitting pretty well just under 17% bf at 8 weeks out, ill continue to lose weekly and hope to come in on stage around 10 for sure. Today was Sunday leg day and one of my favorite songs came on…..all of the above, put a smile on my face as a said “this is my song!”

“You have IT” legs focus on hamstrings

SET ONE

Hamstring curls 30lbs for 15, 40 lbs for 20, 50 lbs for 20
In and out box jump, later box shuffle, toe taps around step for time

Hamstring curls 70lbs for 15, 80?lbs for 15, 100lbs for 15
Plyos

Hamstring curls (variation ) I think 21 into sitting up curls ( lift chest off bench, I used a ball to hold my chest up )
Plyos

Hamstring curl variation
Plyos

SET TWO
Front squat on cable sets of 20 with 55, 65, 75 lbs
Leg extensions for 15, 70lbs, 90 lbs, 110lbs
Three times

SET THREE
leg press with two plates working lower bottom of quads, narrow stance
Single leg press 15 each leg with one plate
Double walking lunges
Two times

SET 4
Jenny lynn exaggerated front plie squat ( set feet in front of you and toes out) on smith machine
Steps ups on smith.

Added 5lbs the second time around.

ive earned my bitch bat ahahhaha!

So its Friday night, im home alone.....its nights like these that you remember most people are out and about having fun. For me going out is not worth the temptation to drink but it sucks not having a life. I train early in the am and tomorrow i finally have the chance to sleep in :) if i can....im kinda programed to get up early these days. I know one thing i need to change. I need go to bed earlier and i wouldnt be so grouchy during the day. Im wide awake when my alarm chimes at 4 am, hit a wall at about two pm...this is when i wish i had a couch in my office..hahaha catch some quick shut eye:) then 9 or ten rolls around and im awake again. 6 hours isnt enough rest. i feel like an old grandma going to bed any earlier....or is this life as a figure competitor? Is this why figure girls date body builders, powerlifters, gym rats? Because no other person in their right mind would want to eat lean ground turkey, eggs, oats, sweet potatoes and flax oil...hahahah over regular dog poo food ? Get to go out and enjoy themselves, have a cookie if they feel like it? I say all this yet for some reason i have this drive inside me that keeps me truckin along, a dream......to be everything i know i can be.

Wednesday you didnt miss much, cardio day 50 minutes on stairs slow and steady and i went on a long dog walk bc it was so nice outside

Thursday was Back day and holy giant sets!!! also worked in some shoulders!!

SET ONE
NARROW PULLUP
REGULAR PULLUP
REGULAR REVERSE GRIP PULL UP
DAVE ASSISTED ME BY HOLDING MY FEET DID TWO SETS THROUGH 12 REPS EACH THEN 10

SET 2
SEATED CABLE
BENT BAR PULL DOWNS
LYING REAR DELTS
3 SETS 12, 15, 20

SET 3
INCLINE V-BAR PULL DOWN
STRAIGHT BAR PULL DOWNS
HAMMER STRENGTH PD ( FOCUS ON LUMBAR)
ARNOLD PRESS
SHOULDER PRESS
UPRIGHT ROW
3 SETS OF 12, 15, 20

best back and shoulder workout ever like evvvveeerrrr!!!!


today was chest and arms
we had a lot of fun in the gym today, smiles and laughs, and my own personal play list from dave:) you know your a true bad ass when you have your own bitch bat!!! dont mess with me.

incline bench
4 sets of 12 12 10 10

cable flys
floor chest press

35 pushups in two minutes

bis: seated curls 15 into seated hammer curls 15

triceps: lying tricep extensions/ rope pull down