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

i found you ms new booty ..... get it ripe, get it right, get it tight!!!

Hey guys today is catch up day ☺ I have some free time at work so lets get me caught up on the last two days of training…..On Sunday my mom came to watch, im not sure if I mentioned that in Sundays training blog. After I finished legs we walked together on the treadmill and talked about training, life, balancing the two, and what a great opportunity I have being able to train with someone so passionate about the sport of bodybuilding and also his belief in me. She looked at me and said, “you need to take this for all its worth, be positive every time you are here, and do everything he (dave) asks you to do.” She was 100 percent right……I don’t think she knows how much what she said affected me all of Sunday I felt uplifted and excited!! Which leads me to my shoulder workout Monday morning, I dunno what it was but I was HOT PINK!!!! Haha seriously I had an awesome shoulder work out, I knew it before I even got to the gym.

THIS ISNT BODY PUMP!! SHOULDER TRAINING

SET 1

Shoulder press machine
Arnold press with 15s
(shoulder press sets varied did drop set into light weigh high reps at the end)


SET 2
W shoulder Press ( worked up to 25 lbs)
Curl bar Military press in front and behind the head ( 14 reps total)


SET 3
Seated front raise with 20lbs
Lateral raise with 10’s

Cardio was 50 minutes slow and steady on the stairs


This might be the longest blog but I had an awesome workout this am as well!! First off it was Glutes and sprints day and instead of meeting at the gym we bared the cold weather and met at burke (my old stomping grounds ) ☺ I think I might have impressed Dave with my 7th grade track skills hahah !!! The workout was challenging but very motivating I am the type of person to put my all into each workout, i love to be challenged, pushed to the max, and succeed. The feeling you get after completing something you never knew you could do is worth the sweat and the pain! One thing that stood out the most was at the end of the training, ABS (my favorite hahahah riiiightt) I had just finished set three, and my hands felt numb, dave said his brain was frozen he couldn’t even think. I looked at him with that do I have to finish face and said “MY HANDS ARE FREEZING”! he looked at me and said “Don’t think your not gonna finish, you have one more set lets go M! These are the moments that define you, the moments you look back on and remember and say I did everything I could have done.” Such an awesome moment ☺ I finished strong and as we walked together to the car it felt like we had gotten that much closer. I need him and he needs me, perfect match! To top it, I got in the car and whats on the radio…….booty booty booty booty rock`n everywhere, booty booty booty booty rock`n everywhere, rock’n everywhere……..i found you Ms New Booty get it together and bring it back to me. I smiled and said to myself this is my blog title

“get it right , get it right get it tight” glutes and sprint training!!!

10 high knees to full sprint ( across short length of field )

3: 150 meter sprints

5 sets of side shuffle stay low 50 yards (25 each way) stride back


5 sets of 20 frog jumps up stairs, last set all the way up (bout 50 stairs)

Abs : 30 sprinter crunches and 20 push throughs 4 sets

"ITS NOT ABOUT HOW YOU START, ITS ABOUT HOW YOU FINISH"

hey guys im gonna start with yesterdays leg workout and it has everything to do with the title quote. For some reason i was on edge yesterday since the moment i woke up, snappy and grumpy. i even was rude to my mom :( i dont like being that way, i carried it to the gym and dave saw that there was a problem right away. he asked what was wrong....tears in my eyes i said i dunno....YEA RIGHT, again he asked whats wrong, IM GRUMPY i said and i dont feel like the fat is coming off. i feel pressure, tick tick tick...the clock is always ticking. He began to coach me through, YOU CAN do this, remember UR DREAM, remember YOUR PURPOSE, let go pumpkin. Each round i used my frustration to make it through it...and used daves motivation to push harder....I said in my head remember this is what i want, that the pain is good, its only making me better. Every stair i climbed, every lunge i took, every jump i made was getting me that much closer to my goal, my dreams, and my purpose. Each round got better and better and by the end of it i could finally smile....so heres yesterday leg work training

1 minute stair sprint (every other )
25 leg extensions
plie deep squat with 20lb
staggered lunge
daves walking lunges
jump squats
(reps for each thing around 20 to 25)

2 minute stair sprint
repeat set

3 minute stair sprint
repeat set

ballerina squats (15 each side)
split box jumps one minute

ballerina squats
box jumps for two minutes

ballerina squats
2 minutes of split box jumps

remember the quote!!!!!!

"Many will think you've come out of nowhere, that you caught the rest of the field overnight, that you became a winner out of the blue-- but we both know better than that. There are NO cinderellas. no shortcuts. and nothing comes to ANYONE without paying the price." Matt Allen

hey guys long time no talk or at least thats how it feels.

im a few days behind, so so so sorry :) The last couple days have been a little bit of a struggle for me at times. i start thinking too far ahead instead of focusing on the present. I become so overwhelmed by the count down i forget how important it is to take my show prep day by day, meal by meal, and do everything i can in that moment to make it perfect. When life is a bit of a struggle I find strength from the people around me and thank god i have them!!! I just want to say thank you to some special people in my life that are always here to support me, encourage me, and help me find that inner drive i sometimes lose. For one my mom, she is the greatest. The last couple days i have been on edge and she sat me down to tell me I can do this, i can do it all as long as i learn how to balance the things i have going on. a lil tough love goes a long way! Also my friend OWEE, i love ya O i couldnt be doing this without you and i couldnt ask for a better friend or traveling partner/assistant :) xoxo. You truly are an amazing person! also i want to thank matt for the best words of encouragement, every word said hit home, motivated me, and still does every time i read the email. The title quote is just a glimpse of what he wrote, it is truly moving!!

cinderella chest tris and bis

SET ONE
incline chest press
push up on benches

SET TWO
chest press machine
fly on machine

SET THREE
cable tri pulldown with curl bar
bicep curl with rope
sets of 20 reps for each

DAVE IS THAT ALL I DID I CANT REMEMBER!!!

finished with some sprints and jump rope didnt last long shoulder started to bother me a lil

AND TODAY !!! LONG CARDIO DAY !
did 80 minutes with my mom :) thank you chica
and 30 minutes and posing with owee!!! :)
couldnt have done it without you two

“To believe in yourself and to follow your dreams, to have goals in life and a drive to succeed, and to surround yourself with the things and the people that make you happy -
this is success!”

"YOU CANT HAVE NO IN YOUR HEART"

Hey guys,

I’ve been struggling the last couple days with how to balance life as a figure competitor the diet, the training, the food prep, cardio, the days where I don’t get carbs with everyday life…working full time! Its been a challenge some days more than others. There are times where my day starts at 4am and doesn’t end til 10 at night. I asked for this though and I wouldn’t have it any other way. I know that everyone works, we all have to!!! In order for me to be able to chase my dreams I do have to work with hopes that one day I can “live the dream” what’s my dream you ask ? I want to compete in shows, get a pro card, be respected in this industry, and motivate others to live !!! So many girls do exactly what I do everyday but to be honest I live for this!! I want this, this is what I was meant to do. So for now I will be working quietly, training hard, and preparing to breakout into the vast sea of perfect bodies in hopes that I have the “it” factor. The spark that separates you from everyone else, the shine that makes you stand out!!

Yesterday I got an email from a special friend, it couldn’t have come at a better time. I opened right before my first cardio session. What he said was so honest, genuine, and caring…..one of my most favorite lines was: Even the inspiring need inspiration. ☺ it was perfect, the entire email was perfect. Perfect brings me to what was said today by my trainer!!! A perfect workout leads to a perfect day, that leads a perfect week that leads to a perfect month. It made me think, if I do everything I can, put my all towards each day, each workout, each meal in the end all those perfect days will add up to a perfect show!!
Everyday I am more and more excited to compete even with the pressures that come with it, I can see myself on that stage!!! And I cant wait for the day. 9 weeks and two days!!!

Yesterday was my long cardio day I did 45 in the am and 55 in the pm. Mostly stairs with a little bike a elyptical.

Get your Focus Back!!

SET 1
Behind the neck shoulder press with barbell
Lying rear delts

SET 2
Shoulder press palms in

SET 3
Shrug to clean and press (seated )
High row lever pull down

SET 3
Neutral grip cable low row
Single arm lat pull down
Bent over barbell row
Later raise static hold to reps

Back posing exercises and holds.

5 mintues of abs leg extensions, toe touches, pull throughs, bicycle, sprinter crunch
45 minutes of cardio

"dont let yesterday's problems become today's distractions"

hey guys, sorry im posting this so late!! First i just want to say thank you for reading, ive gotten quite a few messages the last couple days and post on my facebook about my blog and i am truly flattered. To be honest this really started out to keep me on track...kinda my own personal diary, well not so personal when you post it for the entire world to see. But i am so happy to share my thoughts, motivation, and journey with all of you :) I hope that even if your not a figure competitor you can relate to this blog in other ways. I know every one has bad days and great days..... i hope my great days pick you up on your bad days!!!

Im not sure how this posting stuff works, if it allows you to comment on my post. If anyone knows shoot me and email (mdmackie@yahoo.com) Im not sure if you have to be registered on the blogger.com website to post a comment. Ill try and check into this. I would really love the feedback and be able to interact with all of you.

I try and post a quote for each days title, todays quotes was said to me by my trainer. Yesterday was a hard day for me, the day didnt quite start out how i wanted it to and ended with some cheetos and peanut butter.....enough said? This morning when i made it to training :) on time (phew!!!!) i said to Dave, yuck i feel terrible for cheating....he said to me "dont let yesterdays problems become today's distractions" i thought that is perfect!! so i did exactly that, i forgot about yesterday and decided to make today a great on track day :)

so here is my workout from this am!! i like to title them based on what was said during training or a funny thing that happened....that being said this is called....

ADORE! ADORE! TELL ME SOME MORE SPRINTS AND GLUTES

sprint work: to be honest i didnt keep very good track of what i did this am, i felt heavy and just ran at whatever dave with changing it to.

i think the incline was at about 8.o did longer slower sprints workin up in speed i think the first set was around 4 minutes second 3 mins then two. not sure tho sorry :/

so for glutes we did what are called C SETS, this means after my last set of an exercise i go straight into a different exercise without a break

PULL THROUGHS ON CABLE: 50 LBS, 70 LB, 70LB, 100LBS TIMED
HAMSTRING CURLS :
30LB FOR 20
40LB FOR 15
50LB FOR 12
HAMSTRING DOUBLE UP ONE DOWN
3 SETS OF 15
HOT PINK LEG EXTENSIONS
DAVES HAMSTRING CURLS
JENNY LYNN PLIET SQUAT!! NEW TO ME :)

that is all for now! remember the quote of the day ! talk to you all soon xoxo
thanks for reading!

"Most athletes have a whole game to warm up and do their best...sports like ours, you have 5 seconds to win what took you months to work for" mick manley

hey guys :) ive missed bloggin it seems like days. so happy to being writing what im feeling. Today started off a little but rough i slept in and missed my training with Dave, you all know that feeling when your heart sinks to your stomach. thats how i felt when i shot up out of bed, looked at my phone and it was 5:44am and i was supposed to be there at 5. I tried to make up for it and brought him the breakfast i promised him, i think i might have won him over a little, enough to get a hug and a chance to train shoulders with him tonight.

For some reason today im really hungry, anything sounds good. on these days is when i go and get a pack of gum and try and take my mind off things. could be hormonal too if you know what i mean , tmi. sorry.

i just wanted to clear up some things about my diet incase neone wasnt sure about the schedule. Mon through wed are low carb then high carb on thursday.....friday and sat low carb and high carb on sunday. Im hoping with my new diet and some higher cardio days more changes will happen quickly so i can see what im working with for this show. my leg days have also gotten split up quads and hammies will be trained on different days. With that said last night was killer!!! It only took 25 minutes to destroy my quads. i worked til failure, dave was right there cheering me on i couldnt have done it without him. We did a giant set three times through, here it is !!! Try it out!!!

THERE'S NOTHIN YOU CANT DO QUAD GIANT SET

LEG EXTENSIONS STATIC HOLD INTO REPS
SISSY SQUAT
PLYO SPLINT JUMPS ON BOX
DAVES SQUAT JUMPS
FROG SQUATS
each exercise was done for 20 25 reps, the last set of leg extensions was a drop set working from 50lbs to 30 to 10 rep range of 15.

Just want to tell everyone thanks for reading :) and never ever ever give up on ur dreams!!

lu lu LEM ON !!! its on:)

Hey guys ☺

You cant go to the gym with without cute workout clothes and when its comes to gym clothes im seriously addicted. They fill up three of out my five drawers! For some reason I always want more, its hard not to when Nike and Lululemon emails haunt me daily. They say BUY ME BUY ME! I go to the website and fall in love with everything!!! Right now I’m loving LuLuLemon! I’m lucky there isn’t a store in Omaha or I would be BROKE! They have the best workout pants on earth, guaranteed to make your butt look good ☺!!! Or so they say!!! Check out their website, they have different stuff that isn’t your basic workout brand. I’m in love with the hot pink gym bag and the turquoise crop pant. I must have them!!! Let me know your favorites!!!



So on to training, its 10 weeks out today!!!! Can you believe it? Dave has completely redone my diet, I have 5 days of low low carb, less then 30 grams and two high carb days, that are right around 170 grams. He has also added in two days of cardio where I do 60 minutes in the am and 40 in the pm. I’m putting my all into this and this is my ONLY FOCUS right now. I have an incredible opportunity to work with Dave, he has already put so much time into this and I need to do everything right!!!! So this is my contract, my promise to myself to do everything I possibly can to make my dreams happen!

Yesterday’s IS IT STILL TOO LIGHT chest, tris, and bis

Incline chest press

Incline flys
Decline pushups

Laying bicep curl on cable
Wide grip curl bar cable curl TUT

Tricep pull down
Body weight dips
Tricep extensions

Today is cardiiiio0o0o0o0 day
am cardio 40 minutes all i had time for 20 on the elyptical 20 on the stairs

pm cardio 25 on stair, 25 on bike and ten minutes of tabatta jump rope.

so tomorrow is sunday which means leg day! this will be my third leg day with dave im excited to hit em hard !!!! leave no doubts im on a frickin mission and i feels great !!! And since its the arnold just want to say go NICOLE WILKINS!!!! she looked great!!! natural and b e a U tiful!!! one day ill be reppin dave and the big NE on the arnold stage !

CANT SLEEP BLOG

ITS EARLY LIKE REALLY EARLY! but i cant sleep so i wanted to hop on here and blog for a couple minutes. so i woke up about 3am and came down to get some water, tried to fall back asleep but couldn't so i'm up for now because i train at 5am!! maybe im just excited to train :) or im hungry , its one of the two.....

I just wanted to share with you what happened last night!!! My sister came over and she had a light in her eye and excitement in her voice that brought a smile to my face. She attended the Summit For Young Professionals yesterday in Omaha and it clearly affected and inspired her! She shared with me the story of Toms shoes. TOMS Shoes was founded on a simple premise: With every pair you purchase, TOMS will give a pair of new shoes to a child in need. One for One. Using the purchasing power of individuals to benefit the greater good is what they are all about. Morgan went on to say she had bought three pairs, and that all women need is a justification for their purchase. haha so cute and so true :) Heres a link to what one man created that has swept across the country and won over so many peoples hearts, including Morg's.


She went on and on about everything she heard, the amazing people that were there, and the buzz of positivity that filled the air. What an incredible event to attend!! It goes to show that ANYTHING IS POSSIBLE! Believe in yourself, your dreams, and that one person CAN MAKE A DIFFERENCE!

That is all for now, thanks for listening!!!! Ill post my training later tonight. Hope you all feel inspired!!

"All our dreams can come true, if we have the courage to pursue them." Walt Disney

The word of the week is PREPERATION.

In my efforts to make this contest prep perfect and go as hard as I can in all aspects of training I am going to PREPARE. This mostly refers to my diet and making sure I have all the foods I need and they are prepared for the next couple days. My daily diet doesn’t change except for that its five days of 1500 hundred cals and 2 days of 1850 cals. The macros on my lower cal days are 45/25/30 and my high day is 30/50/20. Often times I run into the problem of looking in the fridge and realizing I don’t have any chicken breast left! I then substitute this for that, and that for this which isn’t quite what Big Dave is asking me to do. So NO MORE winging it, its time for PREPERATION!

On to training ☺ the most fun part of contest prep! Today I met Dave at Golds Gym for back training. What I love most about his workouts is they are always different and they always HOT PINK!! Ahahah if you read previous entries you’d get this. Anyways me focusing on what I do outside of the gym has only made what I do in the gym ROCK even MORE! Me and Dave were right one today! I just want to give a quick shout to GOLDS GYM on 108th and Maple. I have been to a lot of gyms and this is by far one of the cleanest and most well kept gyms I’ve trained in. The staff is always sweet to me and the variety of equipment is GREAT!

GIANT SET BACK DAY

SET 1 (15 reps)

Lever T-bar row
Low row on cable pull to abdominals
Lever incline row
Body weight row on smith machine
ABS ( sprinter crunch, toe touches, leg extensions)
Front pose

3 times through

SET 2 (15 REPS)
Wide grip row on seated cable (hit rear delts)
Rear delt flys
Dead lift finish squeeze back
Seated high row
ABS ( plank, reach throughs, double up crunch)

SHOULDERS !!
Seated Arnold press
Seated shoulder press
Lateral raise

3 sets, 3rd set was til failure!
Finished my workout with 30 minutes of cardio: 20 on bike (sprints) and 10 on elyptical

Feel free to comment!! Or ask questions ☺

Also I want to say a quick hello0o0o to my girlie Taylor from work! Set her up on a diet a couple days ago and we’ve been doing some full body workouts together as well as cardio on her own for the last couple weeks!! SHE IS KILLIN IT! Keep it up !!!

"NOTHING TASTE AS GOOD AS LOOKING GOOD FEELS "

Hello hello hello!
Today is my day of rest ☺ which is nice but im itching to do some cardio. I might do some light cardio for 30 minutes to loosen up my tight quads. Tight quads are happy quads. After talking with my trainer I’ve realized that my little cheats are only hurting me. What I put into this is what I get out of it. As hard as it is not to have that extra peanut butter or little piece of something something, I HAVE TO RESIST IF I WANT TO WIN. That is my goal….. to win this show!!!! Everyone goes through it, the cravings, but the best don’t cave in! Thoughts of brownies and ice cream will be dancing in my head for the next 10.5 weeks (which might haunt me more then nething) You better believe Im having one post show!!! AND IM NOT SHARING ☺ haha

I feel great today, energized, and well rested and am really excited to train back tomorrow. I look forward to going to bed so I can get up eat my egg white and oatmeal pancake and get to early morning training! Try to impress Dave! Along with back I have 45 minutes of cardio tomorrow. Tonight before I go to sleep im going to set out all the things I need for training, my post workout meal, and my IPOD!!!!

Just wanted to say thanks for reading, sorry its been kinda lame lately. Im going to dedicate more time to posting how I feel and what im doing! Keep my butt on track!

Incase any one was wondering what an egg white and oatmeal pancake is here is my meal 1!

6 egg whites
2/3 cup of dry oats
1 tbsp of flax oil

Put all ingredients in a cup. Use a hand mixer to blend up, spray pan with pam and cook like a big ol pancake. I used to add cinnamon but lately I’ve been liking them plain and a little crispy. Cook to your liking. I also use one pack of equal and one pack of truvia and a little bit of spray butter!! Taste great!! And you get that o so important first meal in. TRY IT OUT !!

x's and o's!

"YOU'RE EITHER IN OR YOU'RE OUT, THERE IS NO SUCH THING AS LIFE IN BETWEEN" PAT RILEY

HOT PINK IS MY READ HOT SPRINT AND GLUTE DAY !!!

So it was up and at em 7am sprint and glute workout!! Just to get Dave and myself excited i sported my hot pink lululemon workout top to the gym......let me tell ya i was on fire :) in more ways then one!! i killed this workout put my heart into it and gave it my all. As hard as i work in the gym i need to take it home with me and to my diet. I wont see the things i want to see if i dont stick to the meal plan and get my rest. So with that being said Im going to promise all of you and myself no more cheating. I love food, but i will love killing it on stage even more!! So Dave if ur reading every time i want to cheat i will be texting you for encouragement support and thoughts of chocolate melting in my mouth.

HOT PINK SPRINTS AND GLUTES

8 30 second sprints 30 seconds on 1 minute rest working my way up to 10.5 incline and 7.5 miles an hour

8 sets of tabatta jump rope regular, jumping jacks, and high knees

SET 1
different variations of Hamstring curls
(regular, two legs on the positive & one leg negative, repeat, daves hammie curls)
single leg dead lift with 25
(sets of 12 -15 last set i did 10) started to get into my lower back)
4 times through

SET 2
Marci's hot pink leg extensions :)

Honestly this was one of the best workout ive had! I feel great and knowing i have the potential, work ethic, and genetics for this sport pushes me at the gym to be the greatest i can be ! now its time to take it home. Like my quote said youre either in or youre out, there is no such think as life in between. its time to be in, 100000000% IN ~!!

talk to you all tomorrow :) xoxo

SHOULDER, TRICEPS, AND ABS

Today was shoulder day which i love!! I thought they were a weakness but Dave made a subtle adjustment in my posing telling me to widen and lengthen across my collar bones. i was sinking in and it made my shoulders not look as wide. So with that fixed i stopped looking at them as a weakness. but i do know there is always room for growth and improvement. These next 11 weeks really excite me and im really looking forward to being on stage. I cant wait to put on my suit and perform and win over those judges!!

SET 1
shoulder press W
shoulder press Y
arnold press

SET 2
lateral hold
lateral raise

SET 3
shoulder press on machine 21s
wide grip upright row

SET 4 for the final burn
front raise with curl bar palms up
front raise across chest

TRICEP SET 1
dips
skull crusher
and db pushups

ABS
toe touches with 10 lbs
sit ups
bicycle
sprinter crunch
4 times through

and finally, seriously longest workout!!!

45 minutes of cardio
25 on the stairs working between level 8-10
20 minutes on the elyptical

Thanks to kurt for the sweatshirt !! A quick shout out to Kurt & Clydes :) if your ever downtown check it out 2202 South 13th Street

SISSY SQUAT LEG DAY

Last night i did legs, to be honest i was really nervous because the first leg training with dave left me pretty sore!!! like my calves were gonna explode sore!!! I literally had butterflies about leg day!! nervous flutters but also excitement flutters :) Working with dave is exciting and im always interested and excited for each workout. He can shock my body my muscles, and make me work like no one else or myself can. We def click, and when i look up because i want to quit he is there cheering me on and reminding me of my purpose. I love that, "remember your purpose" I never thought that i would be given this opportunity to work with someone that completely and 1000 percent believes in me and my dreams. Wants to help me and thinks that this is my purpose!

So on that note it brings us to leeeeeeggggssss!

SET 1
leg extensions
waking lunges
plie squats

SET 2
leg press
power jump split squat onto box
daves walking lunges

SET 3
plie squat on machine (focus on glutes)
"sissy squat"
jump rope

sprints
6 tabatta sprints

This workout kicked my ACE! Def hit my glutes and hips which is the problem area !!

catch up catch up !!!

so im a lil behind this will be a quick update.

friday 45 minutes of cardio: moms killer spin class

sat: light chest, bis and tris
cable kick backs
decline bi curl

cable single arm pull down
cable curl on free motion

tricep pushdown
bi curl (elbows hands out)

narrow grip bench press
incline chest press
incline chest fly

tonight i have leg training with dave....eeeeks im scared last week was killer. its all about the attitude....LEAVE NO DOUBT

will post leg training when i get home.

GET UR RHYTHM BACK DAY

CIRCUIT 1
LAT PULLDOWNS
ROPE PULL BACKS

CIRCUIT 2
LOW ROW
REAR DELT FLYS

CIRCUIT 3
SINGLE ARM ROWS
BACK EXTENSION REAR DELT FLYS

CIRCUIT 4
CLOSE GRIP TWO PART PULLDOWN
STANDING LOW ROW
"GOAL POST " FRONT RAISE
FRONT RAISE ARMS ALL THE WAY UP

KILL ME NOW ABS
PLANK
V-HOLD
PLANK
V-HOLD
V-HOLD BALL TOSS
V-UP
SPRINTER CRUNCH

I SOME HOW FINISHED ABS TWICE THROUGH, WITH SOME MAJOR ENCOURAGEMENT FROM DAVE. TO BE HONEST I NEVER HAVE TRAINED ABS BUT I GOTTA HAVE THE WHOLE PACKAGE!!

ATTITUDE IS THE DISTANCE FROM 'HANGIN ON ' TO 'HANGIN IN'

OK so my calves feel like they are gonna explode and i didnt have time to blog my sprint training/ glute workout yesterday. so here it is today :)

running incline for i think i minute, not sure Dave just tells me when to stop
daves hamstring curl
abduction
pull throughs
straight leg dead lifts

3x through sets of 15

8 sets of tabatta incline sprints

TODAY IS MY DAY OF REST......IT WASNT SCHEDULED BUT ITS MUCH NEEDED!!! THANKS DAVE FOR GIVING ME THE DAY OFF. TOMORROW IS BACK AND REAR DELTS 545 AM ~!

“Some people want it to happen, some wish it would happen, others make it happen.” – Michael Jordan

" My right side is stronger because of cheerleading" .......... "Could it be because your right handed?"

SHOULDERS AND ABS

arnold press
single arm lateral raise sitting
wide grip upright row
21s military press 7 work the bottom 7 work the top 7 full range
cable front raise working the top ss with cable front raise pulling through legs working the bottom

leg extensions holding 25s
jack knife
v-ups
sprinter crunch

45 MINTUES OF STAIRS WORKING BETWEEN LEVEL 8 - 12

OH MY GOD, I AM GOD LEG WORKOUT

HOLY LEGS!!!

circuit one:
isometric (static) wall sit with ball
isometric leg extension into reps

circuit two
leg press
plyo jumping lateral lunge
ballerina squat
daves walking lunges

circuit three
leg extensions
daves hamstring curls
abduction machine (rd two resisting hammie curl)

Today was my first training day with Dave DIckey!!! My legs were rocked and shocked!!! I am so excited for this training session leading up to my show. Btw i have changed shows, Im gonna do the Muscle Mayhem in KC May 15th . This way Dave will be there :) SO ITS TIME TO WORK!!! MAKIN IT HAPPEN!!

"NO MATTER HOW ROUGH THINGS GET IN THE GYM, YOUR HEART AND YOUR MIND WILL CARRY YOU WHEN YOUR MUSCLES ARE TOO WEAK "

Just wanted to update you a little about whats going on! Through my first training cycle for my first show i had little guidance. I started off with a trainer that was able to establish and build a good foundation for me but things ended up not working out. I quit training with him at ten weeks out and decided i would train myself and get diet help from a good friend Michele Cogger. This made the process very hard but with the support of some close people in my life i was able to step on stage.

I think its important to be your own biggest supporter and believer, but i know having great people on your team will only make you achieve greater things. Thats why im so excited about the opportunity i have. Through my job at Prairie Life Fitness i was able to meet Jason Heard. We connected because of his protein company, simplyprotein.net, CHECK IT OUT! From there he introduced me to a local trainer Dave Dickey who just so happen to know a little bit about me. Connections were made and now we are all working together!!! Im very excited for my training and my future in figure !!!

Okay so as for a my workout today, Im not feeling the best :( bummer. But i did have to go in and do my kettle bell workout because my group and i are going to be featured in the Omaha World Herald! I kinda drug ass but made it through. ill post it later i left it in my car, and its freezing and i dont want to go out there to get it.

"ITS SIMPLE, IF IT GIGGLES, ITS FAT" arnold schwarzenegger

hahah this quote is perfect!!!

Good Morning !! Just waking up and drinking some coffee before i do my am cardio. Today im meeting my friend Owee, she is a huge help when it comes to gettin my cardio done :) I couldnt do it without her. Im a cardio HATER !!! id much rather be lifting. Im gonna try and get through about 45 minutes, i usually like to split it up 20 of it high intensity and the other 25 moderate work.

I also have kettle bells today, Ill post the workout after Im done!!

Kettle bells
3 minutes of swings
1 min: two hands
30s right
30 s left
1 min : alternating

7 minute latter
clean
racked squat
press

two minutes of figure eight to hold

work for 7 min: latter
snatch
rev lunge
windmill

two minutes figure eight to hold

work for 7 min : latter
lieing chest press
get up sit up

two min figure 8 to hold

work for 7 min: latter
flip squat
right dead
left dead

three minutes of swings
1 min two hands
30s right
30 s left
1 min alternating

this workout rocked !!! and we rocked it !!!!
thanks nicole :) and my chicas

COUPLE DAYS OF BLOGS :)

"IN ORDER TO GET WHAT YOU WANT, YOU MUST ALREADY BE GRATEFUL FOR WHAT YOU HAVE " natural bb Eric Boser

No blog for the last couple days OOOPPSSS but still got my workouts in :)

SATURDAY
i did some bis, tris, and light legs :) found a couple great new machines at the Prairie Life midtown location!!!

SUNDAY
i went up and did some kettlebells for cardio!! HAPPY LOVE DAY! KETTLE BELL LOVE <3
3 minutes of swings: two hands for min, R side 30s, L side 30s, and one minute alternating
straight into three rounds of stair sprints (took about 3 minutes)

rested for a minute and repeated

rd two was two minutes of work on the left side : high pull, racked squat, swings, snatches (30 s each)
burpees for 30s
right side two minutes of work : snatch, swing, racked squat, high pull
straight to 3 rounds of stairs

rest a minute and repeat!
took me and my momma chica about 35 minutes to finish :) that was the cardio for the day !! high intense !!

MONDAY:
Which brings us to today!!! LEG DAY!!
today i focused on doing some higher rep less rest.

Leg press wide for 20 narrow for 15 4x through

stiff deads with 70 lbs 20 reps ss with one min swings with 40lb kettlE 4x through

lying ham curl 10 left leg 10 right leg 10 both
leg extension 10 left 10 right 10 both
twice through!

50 minutes of cardio: 20 minutes intervals on the stairs, 30 minutes elyptical working around 150 heart rate

"THE DIFFERENCE BETWEEN WINNERS AND LOSERS IS THAT WINNERS DO THINGS THAT LOSERS DONT WANT TO DO" -Dr. Phil

so yesterday i weighed in !!! Yikes not the numbers i wanted to see but helped motivate me and put things into perspective. I weighed in at 144 and 24% body fat. The good news is that since my last show in May i put on like 5-6 pounds of lean muscle which is great :) Today marks 14 weeks out, my goal is to get down to 10% body fat and the only way for that to happen is to really stay on diet and be committed! It is possible though with lots of hard work.

Yesterday i didn't blog bc i took the day off from cardio and weights. Today is kinda a full body day gonna do some secondary muscle work and hit my legs a little with squats and kettlebells. To change it up I'm going down to Prairie Life at Midtown.

http://www.prairielife.com/

Very cool gym, brand new with lots of equipment i want to try out. Ill post what i did later :)

I was surfing the net and ran into a video on rxmuscle.com of IFBB Figure Pro Taylor Waldrop training legs at Armbrust Pro Gym! Loved the work out and def felt inspired!! Im gonna try this workout for a second leg day next week. Her training style for legs is def what i need to do. I have the mass on my legs they just need to be tight and slimmed down. So its gonna be lots of reps back to back to back. Ill let you all know how it goes :)

http://rxmuscle.com/videos/iatraining/1113-taylor-waldrop-trains-legs-at-armbrust-pro-gym.html

kettlebell "flow"

MAN WHO SAYS IT CAN'T BE DONE SHOULDN'T INTERRUPT MAN DOING IT- chinese proverbs

today was just cardio day didnt have enough energy to lift after kettlebells.

Cardio0o0o0o :
30 minutes on the elyptical keeping heart around 140

kettle bell flow! this was a hard one today, and def didnt have the energy level i needed some how i managed to get through it!

rd 1
turkish get up
two minutes of work: 30s high pull, 30s racked squat, 30s swings, 30s snatches
30s bw jump squats
two mintues of work: 30s snatches, 30s swings, 30s squat, 30s high pulls
swing to turkish get down

rd 2-5 is all the same except you add on a bw exercise each round
rd 2 add on working super plank
rd 3 add on figure eight
rd 4 add on ?? forgot exercise :) hahah
rd 5 add on alternating jumping lateral lunge

BIG BACK :)

"Never say never beacause limits, like fears are often just an illusion " Michael Jordan

So today was designated for back but i added in tris as a super set. Worked with higher reps around 15 for four sets

close grip pulldowns ss tri pull down with curl bar

hammer strength low row ss with single arm reverse pulldown

low row cable ss tri cable extension

wide grip lat pull down til burnout ss with assisted dips

Back day felt pretty good today!!! a special thanks to my lifting partner Mitch :) Tonight im gonna hit some cardio 20 minute bike intervals sprints and 20 minutes of stairs at a moderate pace

day one pic

here is the official day one pic i took it just before i left for the gym, lots of work to do !!

cardio today 40 minutes
20 minute intervals on stairs level 8 to level 12
20 min run and walking incline






bootcamp class

40 bw squats
1 lap
40 jump squats
2 laps
40 pushups
3 laps
40 burpies
2 laps
40 ? i forgot
1 lap
1 lap around with plates
1 lap around plate overhead hold

one time stairs
40 bw rows
two times stairs
40 ball back extensions
three times stairs
40 pushup to T
2 times stairs
40 burpies
1 times on stairs
20 squats
1 lap around with plates
1 lap around plate overhead hold

done as fast as you can, took me a little less then 40 minutes to complete

I am 14 weeks and five days out from show day! :) It should be more of a scary face or surprised one :0!!! There we go. I get my body fat tested on Friday so i will post that then, along with maybe a starting pic, MAYBE. I dunno if im ready to post that. YIKES.

Just a little bit about my training: I have four lifting days: legs, shoulders, back, bis and tris. Along with two days that i do kettle bell training :) love it !!!! I try and get cardio in everyday, but lately i havent been as dedicated as i should be. The training part is the easy part for me. Diet is where i struggle the most. I have a friend of mine and past NPC figure competitor, Michelle Cogger, doing my diet for me. I actually got the diet last week and havent been following it as i should be. She has helped me on my previous diet for past shows and ive had great results. I really trust her advice and experience :) couldnt be doing it with out her help.

Today is cardio day!! Ill post later what i do.

But for now ill leave with my diet so here is my 15 weeks out diet !

meal 1

3/4 cup egg whites

whole egg

1/3 cup dry Multi grain hot cereal

meal 2

1 scoop whey protein

1/3 cup of blueberries

1 tbs flax meal

meal 3

4oz chicken

4oz sweet potato

1 cup zucchini or veggies

2 tsp extra virgin olive oil

meal 4

2/3 cup cottage cheese

1/3 cup blueberries

meal 5

5 oz xtra lean ground turkey

mixed veggies

2 tsp extra virgin olive oil

lettuce with 2 tbs light Italian dressing

meal 6
1/2 cup of egg whites
whole egg

postwork out
scoop of protein