Wednesday, April 7, 2010

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

Saturday, April 3, 2010

" 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

Friday, April 2, 2010

" 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