Updated Leg Day Routine

I LOVE leg day. I love working my legs and sweating so much I look like I just got caught in the rain. Leg day is the one day where I push myself so hard that I can barely walk when I'm leaving the gym. If you want to better your butt, hammys, quads, and calves, I can help! But remember, along with training is healthy eating and not stuffing your face with a cheeseburger and fries after you leave the gym. No, you don't "earn" a greasy meal, you'll literally put just as many cals and fat back in faster than you burned them at the gym. A typical leg day for me lasts an hour- and hour and half, and I burn close to 1,000 calories according to my polar FT4. Anyways, on leg day, I burn the most calories and leave the gym technically crippled. 

SO to start, I warm up with lunges.

I do alternating lunges or walking lunges if space permits, I hold a 45lb plate in front of my BUT feel free to start out with a 25 lb plate or 10lb dumbbells (held at your sides) if you haven't really done legs before. Use enough weight to feel the burn but not too much where you can't complete a set.

I'll do 20 lunges (10 on each leg)

rest for 30

20 lunges (10 on each leg)

rest for 30

20 lunges (10 on each leg)

Then I go and grab a 40-45 lb dumbbell (again, go lighter if you're not ready for the heavy weight but at least use 15lb dumbbell) and do sumo squats. They look silly but you'll feel them! I do 3 sets of 10. and I go as low as I can! See pic below..... I usually hold my dumbbell up near my chest so I can go lower with the squats.

Then I head over to the smith machine! I stay here for a while doing a few different exercises. Some people don't believe in using the smith machine for leg work but I like it for certain exercises especially when I don't have a spotter. 

The smith machine squat: looks like this

For exact directions on how to do this squat without hurting yourself, please read this:

http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat

I usually do 4 sets of 10 with 70 to 90lbs on

Another smith machine squat is the split squat, which is done with a bench behind you and similar to a Bulgarian squat.. again go here for exact directions because I don't want any of your killing yourselves. 

http://www.bodybuilding.com/exercises/detail/view/name/smith-single-leg-split-squat

Some people don't like the smith machine so if you don't, don't do these exercises. Plain and simple.

Now I venture over to a rack and motorboat it. JK. Time to squat. 

The barbell squat, probably my favorite and most challenging exercise. How do you think I got such a great ass? It wasn't doing lame "30 day squat challenges" from pinterest I'll tell you that much. It's from plain old barbell squats, ass to the grass, adding weights, and grunting my way back up.

However, squats are not to be taken lightly, they require proper form and usually a spotter. Again, please refer to this site for proper form and technique, I'm not certified and I don't want you to have back or knee problems. http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat

I do 4 sets of 10, starting with 50 lbs, then 70, then 70 again and then 90.

(this weight is added to the barbell, so two 25lb plates, then 35lb plates, etc)

If I don't have a spotter, it really depends on how I feel that day. 

Then I do front squats!

This form is pretty tricky to master and I highly suggest just starting off with the bar to establish technique and proper form. But it's a good squat variation to work your whole leg.

There's two main grips to use while doing this exercise, which can be found at these links

http://www.bodybuilding.com/exercises/detail/view/name/front-barbell-squat

http://www.bodybuilding.com/exercises/detail/view/name/front-squat-clean-grip

I do 4 sets of 10 of these, starting with the bar and gradually adding weight. But as stated before, if you're beginning, start light for proper technique and form.

Time for straight leg dead lifts!

This can be done with either dumbbells or a barbel

As many of the other leg exercises, I do 4 sets of 10

usually started with 50lbs, then 70lbs, 90lbs, then max out at 140

The leg press machine is great
 because you can do it many ways and work your legs pretty damn well. 

I start with a wide stand on this machine, and 135lbs on each side for ten reps then I do the same with a narrow stance, for ten reps.It's really all about what you can do and what you can work yourself up to, don't try pressing more weight than you can handle without the proper form. I lower the weight and continue doing 10 reps of each. Once I get to one plate on each side, I do one legged presses, along with frog leg presses, where only my heels are on the machine and my toes point outwards. You can also do calf raises while on this machine!

I also do random things like donkey kicks on the smith machine, donkey calf raises on the smith machine, wall sits, good mornings, seated calf raises, standing calf rasies, the abductor and adductor machines, hamstring curls, walking on treadmill with steep incline, stairmaster on tip toes, etc.

This is just the basics of my leg workout! I always like to change it up once in awhile 

xoxo

Let's Get Lean!

So, I've been working out pretty steadily for the past 6 months but my diet as always been up and down and all around. Some days I'd eat really well and then the next day I'd binge on beer and fried foods. Not so good for my body. Well, it happens. Now that summer is closer than you may realize, I'm ready to have the body I know I deserve. I'm not going to let my time at the gym go to waste any more. 

I'm not going by a strict workout plan or diet or anything like that. What I am doing is:

-cutting out dairy

-cutting out fast foods
-cutting out pastas/breads/etc (bad carbs)

-no more alcohol (for awhile)

-increasing water intake

-started taking creatine

-increased the amount of BCAAs I consume
(before, during, after workouts)
-Protein shakes 3 times a day 

-take daily vitamins & fish oil

I will be eating "clean" there are a million websites that claim to be clean and tell you what to eat and what not to eat, but I'm keeping my diet very very simple. Lean meats, veggies, egg whites, fruits. No pastas, which I already miss and haven't even fully cut them out yet.  I will be including quinoa in my diet because its's a damn super food! Kind of like a brown rice but not and is pretty high in protein! I'm going to keep my workouts the same, high intensity, high weights, and do cardio 4-5 times a week and abs 4-5 times a week as well. For those of you who think clean eating is foreign and have no idea where to start, read below! Also, here is a site with shopping lists and recipes for beginning a clean eating lifestyle: http://www.thegraciouspantry.com/clean-eating/ 

This is from "Eating Clean For Dummies"

• Eat whole foods: Whole foods are foods that haven’t been tampered with, in the lab or the manufacturing plant. The foods you eat on this plan are straight from the farm: whole fruits and vegetables, whole grains, grass-fed and free-range meats, low fat dairy products, unsalted nuts, and seeds.
• Avoid processed foods: Processed foods are any food that has a label. A label means that more than one ingredient was used to make that food. You don’t have to eliminate all processed foods (like whole grain pasta or natural cheeses), but if you can’t pronounce an ingredient on a label, don’t put that food in your shopping basket.
• Eliminate refined sugar. Refined sugar provides nothing but calories. Other sweeteners can be used, but with all the good foods you add to your diet, refined sugar really has very little place in the eating clean plan.
• Eat five or six small meals a day. By eating smaller meals throughout the day you can help rev up your metabolism and reduce the chance that you’ll eat some Funyuns rather than that whole grain cracker with nut butter and strawberries. You never get so hungry on this plan that you’ll feel deprived or feel the need to cheat.
• Cook your own meals. Instead of buying meals in a box, cook meals from scratch. That’s not as hard as it sounds! Clean, whole foods need little preparation beyond chopping and sautéing to make satisfying, delicious meals your family will love.
• Combine protein with carbs. When you do snack or eat a meal, make sure that meal is balanced. For the most satisfaction from your diet, and so you’ll be less tempted to eat junk food, combine protein with carbs or carbs and fat. This simple act will fuel your body and quash hunger pangs.

On the days I have been clean eating, I've noticed how much better I feel overall. More energy, less tired, more motivated, less bloated, it's great! Sure I'm going to miss some of my favorite foods but this is just to kick start my metabolism and get rid of some fat pounds I've been wanting to see disappear. 

Cardio, okay nobody actually enjoys cardio. And if you do claim to like cardio, you probably shouldn't even bother reading this because this is for those of you who lift heavy to look good and are looking to shred those last few pounds. Cardio has it's benefits, however, it doesn't have the power of squats to build a round ass, and it certainly doesn't have any precedent over weights when it comes to anything. 

Cardio is good for those who are overweight and need to lose poundage before dedicating themselves to a lifting routine. Running is good for those who want to train for marathons and races. Running is not good for those of you who want a sculpted body, neither is the elliptical or crosstrainer. Cardio machines should be used as a supplemental training tool ALONG with weight training.

Cardio queens are notorious for 

flat asses and soft appearance.

Just sayin'

So when trying to cut fat, cardio comes in handy, go hard on the elliptical, crosstrainer, whatever with some resistance for about a half hour. Work your way up, but high intensity cardio training is the way to go to burn fat and maintain muscle. 

Also, DRINK LOTS OF WATER. More water than ever before, track it if you have to! During this blog alone I finished two 17 oz water bottles. I usually drink water out of my 28oz shakers (bodybuilding.com, GNC, amazon) or my camelbak eddy water bottle! (can be found at Target, sports authority, Dick's, etc) I always always always have water on me.

Healing Your Heart Before You Start Something New

Break ups happen. Plain and simple.

HOWEVER, I thoroughly believe one should heal on their own before they dive, heart first, into another relationship. I see it way too often, a break up happens, then less than a month later someone is 'head over heels' with someone else, only to crash and burn again.

This is my theory behind this: When you try to find someone else to fix your broken heart, mistrust, insecurities, etc., you don't learn how to fix yourself or heal on your own time and pace. This may all be mental but it's real. So many people try to find comfort in others after a break up and it only ends up in a disaster (most of the time). The whole saying "get over someone by getting under someone else" is disgusting and should be banned from the mouths of single individuals for eternity. There usually SOME sort of feelings left after a break up and only time can erase those feelings and instill confidence in an individual after a break up.

I'm not saying you HAVE to be single for a certain amount of time. but if you're using other people to attempt to heal your own pain, you're doing it wrong...way wrong. I think a better way to go about things would to be focusing on yourself for a few months, do yo thang, be you, do you, HAVE FUN.

I see girls (and guys alike) get into new relationships a few weeks, days, or even hours, after a break up and I honestly don't believe their intentions are in the right place. Do they seriously think they are genuinely interested, or just happy someone is paying attention to them? If they're doing it to get back at an ex they need to realize they're just stooping REAL LOW. If you're dating someone new and getting into a relationship soon after a break up to get back at an ex you're an idiot. Are you 14? Come on, you're better than that. Instead, better yourself, in every way possible. Make yourself THE BEST PERSON YOU CAN BE. Be the person everybody wants but can't have because YOU'RE NOT READY AND THAT IS SO OKAY.

Emotions are not something to mess with, and you can end up hurting someone else if you use them to attempt to heal yourself. Would you want someone to do that to you? I think not. If someone expresses interest in you, its okay to state that you're no where near ready to start dating again. You'll know when you're ready, and that will be the right time to start dating and finding someone else to devote yourself to. When your heart is healed and there are no more hard feelings, angst, regret, trust issues, etc. When that ex is a mere memory and no longer holds a place in your heart.

Until then, do you. (And not many others because no one likes anyone who sleeps around)

Have a great day! Email me with any questions, comments, or concerns! 

askprfctwoman@gmail.com

xoxo

I am an Unintentional Heart Breaker.

I break hearts. But not on purpose.

I am a very social person, some may call it flirty, I disagree. I'm social. I'm not afraid to strike up a conversation, share my opinions, ask someone how their day is going. It does not matter who, it could be my best friend, someone in my class, a customer at work, whoever. When I'm approached by someone, of course I'm going to hold a conversation, being short would be rude (in my opinion). I don't see a problem in creating friendships with people I meet. 

The problem is that some people, men to be specific, take my friendliness as genuine romantic interest. Since when is having friendly conversation romance? I've had guys express their interest in me, compliment me, the whole nine yards, but I could not see past the 'friendship'. Personally, I cannot make myself like someone. I can't pretend to be interested in someone just because they are interested in me. I believe in an initial spark, which I've felt before so I know it exists, when starting a relationship. 

I feel bad, ultimately telling guys I'm not interested in anything beyond a friendship. I've been specifically told "Well you just broke my heart", but I don't INTEND to. I'm not trying to flaunt that I have guys falling all over me, because I don't, but then ones I have had develop feelings for me and I haven't felt the same, has left things feeling a little awkward upon seeing or talking to them again. I'm not trying to sound stuck up by any means, I really enjoy friendships and of course I want a relationship but I don't want to force one. The term "friendzone" is so annoying to me because, YES I'm going to remain ONLY friends with you if I don't see you as anything more than a friend. I'm not going to pretend I have feelings and like a friend back. The term "friendzone" always has a negative connotation of the one who doesn't have feelings. BUT YOU CAN'T MAKE FEELINGS UP. I'm not going to pretend to like someone, start dating, and be miserable. No thank you. That's not fair to either person. 

So, I break hearts on accident. Not to the point where these guys spiral into depression but just enough for them to feel disappointed, I don't know if it's disappointment in me or what. But it kind of sucks. I don't lead anyone on, I'm always honest from the beginning, but feelings develop and I have to let them down as easy as I can. If you don't know already, I just went through a tough breakup a couple months ago. It was pretty messy and right now I just want to focus on myself, my job, my schoolwork, and me. It's okay to be a little selfish. I've learned a lot and I need a break from relationships, I am not a serial dater. I heal on my own and I don't try to date other people to heal myself. (hint hint, next post)

I'm not ready for a relationship, and if you aren't either, you shouldn't feel like you have to be in one just because someone likes you or because you're trying to get over someone else. So with all of that being said, I'm not anti-relationships by any means. But I thoroughly believe time to one's self after a breakup or life changing event is necessary. I don't feel the need to be in a relationship right now and that is 100% okay with me. I'll be in another relationship again eventually, and I know it will be great, but for now, I'm alone and I'm totally okay with that. I love myself through and through, I'm healing day by day, and soon enough I will love another the way I love myself. 

Update On My Ever-So-Interesting Life, Thankfulness, & Holiday Singleness

Happy November!
I personally cannot wait until Thanksgiving, because family and food are two of my favorite things. With Thanksgiving, comes being 'thankful' for what you have. I think this is an aspect of the Holidays A LOT of people tend to forget, even myself. So I'm going to take the time to remind myself  (and all of you) to be thankful for where you are in life, right now.

For starters, Holidays can be either SUPER cheerful or SUPER depressing. Some feel that if they do not have a significant other, that the holidays are not complete. I've been there, having thoughts that spending the holidays with someone would be so much 'better' than being alone. But is it really better? You still have your friends and family, that alone is worth celebrating. No, it's not someone to kiss underneath the mistletoe, but that is what your pet is for :) You may not have someone to spoil you, buy you jewelry, nice things, and take cute pictures with, but IT'S OKAY. It's not a bad thing to be single during the holidays. For starters, let's remind ourselves how much money we'll be saving (or spending on ourselves instead). I know when I'm in a relationship, I somehow manage to spend hundreds and hundreds and hundreds of dollars on my significant other during the holidays. This year, I've decided to save, volunteer, and spend more time with my family and friends.

Some people have taken my "it's okay to be single" tweets as "being in a relationship is stupid and sucks". Let me clear the air, I never said that. Relationships with the RIGHT person are wonderful, fulfilling, and can change your life. Being single and waiting for the right person is okay too, and that's all I'm really saying. So please STOP putting words into my mouth, if you're happy in your healthy relationship, I'm happy for you! More power to you, you deserve it.

Back to being thankful, I am thankful for what life has taught me. I am forever thankful for life being a twisting, turning, long, and tough path. The lessons I have learned in the past year have been extremely tough on my ego, heart, and mental state, but I'm stronger than ever. I'm thankful for my family, each of my siblings, my awesome parents, and my cute little pup (who is not a pup anymore). I am thankful for my friends who continue to make me laugh until I cry, have slumber parties (Yeah, I'm 22, SO WHAT?!), listen when I need it, and drunkenly dance with me. I am thankful for my college education, I graduate in December! YESSSS! I am thankful for my job(s) and my upcoming opportunities. I am thankful for the tough decisions I have to make in the next few months because at least I have different paths and opportunities to take. I am thankful for every heartbreak I've ever had, because instead of damaging my heart, they've made me stronger and smarter. I am thankful for each and every one of my twitter followers. Even though you may not know what I look like, my first name, or anything else, you still make my day and I seriously enjoy interacting with you. I'm thankful for my motivation to kick my own ass at the gym on pretty much a day-to-day basis. I am thankful to be healthy, alive, and most importantly, happy. I don't worry as much, I look at life as one big opportunity, I don't mope, I'm always smiling. The best part? I've done all of that by myself. Make yourself happy, it's a great start at overall happiness.

Back to a little more update on my life, this semester is wrapping up, and I'm graduating in December! It's been a LONG journey of college credits and terrible professors, but it's all going to be so worth it when I 'Terio' (Oooh Kill 'Em) with my Bachelor's degree. Although I'm not quite sure what I want to do exactly, I'll figure it out! I'm ready to travel the world, live a little before I have to work for the rest of my life. I'm actually looking into being an Au Pair for a family in Europe for a handful of months! So I'm trying to figure out the details of that, and I just picked up a second part-time job because I'm money hungry and have student loans to pay. (I hate you, Sallie Mae). I'm going to Nashville soon and I'm really really really excited, I've never been so it will be a new experience for me. I'm also thankful to be able to travel, especially with my friends. (Time for shots!)

I've really been doing 'me' lately. Not getting caught up in the dating scene, working on myself, bettering myself, and being more independent. I'm really doing my best to set myself up for success. I'm not worried about finding 'the one' tomorrow, I'm not even worried about finding him in the next few years, if it happens, it happens. I'm not going to worry about it. Meanwhile, I'll be doing me, living life to the fullest, and experiencing all I can while I'm still young. I suggest you do the same!

xoxo

Never Sacrifice Your Own Happiness

I may believe in second chances, I do believe that people can change if they really want to, I believe in finding the good in people, but I DO NOT believe in settling for anything less than you deserve. Settling is something that is often overlooked. Sometimes you don't even realize you're settling until you are absolutely miserable, but it's never too late. In relationships, when the other person is not holding up their end, or putting in effort, or even treating you like a decent human being, you're settling.

I'm not saying your boyfriend or girlfriend has to jump through flaming hoops for you, but I am saying that they should give just as much effort and try to make you happy on the regular. If someone claims to love you, they won't be letting you down on a daily basis. Sometimes you won't even realize it, or you'll brush it aside, or try to make the best of it, but you should NEVER EVER have to brush your feelings or your needs aside. It's okay to be a little selfish when it comes to your heart. If someone is really not making you happy anymore, and definitely not putting in the effort, it's time to leave. Nothing good will come of settling for less than decent. Never sacrifice your own happiness.

I'm speaking from both personal experience and what I've learned. I've been through being unhappy first hand, I tried to make the best of it, I tried to fix things, I tried to pretend I was happy. But I wasn't. I was miserable, it was turning me into someone I really wasn't. My relationship needed to end once and for all. That's the cold truth you have to come to terms with. It sucks at first, but once you find your own happy again, and feel that natural smile come over your face, it's amazing. It really is.

I loved him. He told me he loved me. But I don't think he knows what the truth definition of love is, at least to me. To me, love is happiness. Love is finding someone that makes you feel something you never have before, makes you want to do everything you can for that person, share memories with, spend time with, share thoughts and concerns with, have traditions with. Love is a feeling that cannot be forced, but is a word that can be thrown around.

You can't fix someone who does not want to be fixed. You cannot change someone who does not want to change. No matter what you say or do, neither of those things can be successfully accomplished. This is my problem, I always want to fix the broken, help the bad habits. I finally realized that I can only do this for myself. I can only fix me, I can only change myself, I couldn't fix him, I couldn't change him. When things got worse, I finally realized it. I realized he will never change, no matter what he says, and I couldn't be with someone like this anymore. It drained me and stole my happy. I needed out, and that was the best decision I've ever made. Don't try to fix someone. Let them fix themselves.

Once you realize that someone is not right for you, no matter how long you've been with them, no matter how much you love them, no matter how many memories you have with them, it's time to let go. There's this quote I found and I thoroughly agree with it...

"'How do you know when it's over?'

'When you feel more in love with your memories than with the person standing in front of you'"

I could not agree more. I seriously love this. It was so true for me, I was in love with what was, not with was is. (or should I say, 'what was'?). Regardless, once I realized all of this, it was all over. There was no saving anything, no trying to fix anything, nothing left to salvage. Honestly, I'm okay with it. 

How?! Why?! Some may ask...to me it's simple... I know I deserve better. I know I deserve more. I know I deserve to be happy, not to be bent and broken and torn apart. I'm not going to settle. No matter what. I'm too young to be in a shitty relationship. Mediocrity is an epidemic. I will not succumb to a mediocre relationship for the rest of my life. Sure, I poured my heart and soul into that relationship, but it wasn't worth it. I'm not afraid to be alone, I'm not afraid to be single. I'm okay with hanging out with friends and sleeping alone at night. I don't depend on goodnight and good morning text messages. I don't need to text and talk to someone almost all day every day. I'm my own person. Instead, I'm going to focus on me, myself and I. I'm going to invest my time into school, work, and my body. If someone else comes along and things work out, that's great, but I'm not looking. I'm about me. I'm about having fun. I'm not going to give my all to someone who gives nothing in return.

And I have no angst, anger, or bitterness towards my ex. I just hope he finds happiness and peace within himself. Nothing more, nothing less. What's done is done. No use in holding anything against him. Let go. Let it all go. Don't hold on to grudges, you'll only make yourself more angry. I will be someone's perfect girlfriend one day, and they will recognize and appreciate it more than I could ever imagine.

I'm 22, most of my followers range from 15-20something. Whatever age range you're in, realize this: YOU'RE YOUNG AND PROBABLY AREN'T GOING TO MARRY THE NEXT GUY YOU DATE. (or the guy that you're dating, just saying) Things aren't the same anymore, people don't get married and have a family by 23, jeez if that was the truth, I'd be screwed. But live it up, however old you are. Have fun, enjoy yourself and your happiness. Don't be miserable and a psycho in some shitty relationship.

You may say you're over him/her but only you can really know. You'll know you're over them when you don't feel the need to bring them up, when you don't need to bitch about how much they suck, when things don't remind you of them. When they're finally out of your mind. When you're finally at peace with what was, and looking forward to what is and what will be. Leave your relationship and it's issues in the past, move forward, don't dwell.

And for Heaven's sake...stop going back to the toxicity! 

xoxo

Did you miss me?!

It's been forever and a day since I've posted on this blog, and I'm sorry. Been busy, as usual. Finally my last semester of undergrad! WOOOHOOOOOOOOO

Anyways, I just wanted to let you know I updated my skreened.com shop and added some baseball tees and crew necks (sweatshirts), they're made by American Apparel and if you know anything about them you know they make the BEST clothing. The quality is amazing, they shirts are so soft, and so durable. I have a lot of their tanks and v-necks and I love them and wear them all the time. I can't wait to buy my own baseball tee and crew neck! They're unisex sizes so I usually go with a small. I'm 5'4".

SO, I just wanted to let you know whats up. I'm going to be blogging about a new topic of: not settling, not trying to fix someone, and not dealing with other people's bullshit (excuse my French) sometime soon but don't wait up for me. I know I take longer than I always say but I have a lot going on.

Please be patient, and as always, thanks for being amazing!

xoxo