Not too shabby!

So, yesterday was my day 2 of week 1 for my half marathon training and I had to run 3 miles. It was all I had to do so I decided I would run it the best and hardest I could...besides, I was interested to see where my "starting point" was anyway.

QUITE SURPRISED! I ran 3 miles in 27:10!!!! Honestly, when I ran X-C (that's cross country if you weren't sure!) in high school...I usually ran in the 26-ish or 27-ish time frame for 3.2 miles...and that was WITH running practice EVERYDAY after school....so I'm happy with a 27:10 starting point! I am just excited to get better and better and faster and faster!


I don't know if you do this...but I do...I constantly look at the treadmill next to me to see how fast the next person is going and I play these stupid mind games with myself...thinking..."Oh no, that girl is NOT going to run faster than ME!"

I'm so weird.

More updates to come!



So, yesterday was day 1 of my first 12 week training for the half marathon...Day 1 = Strength and Stretching. Man...I was so mentally ready to just RUN...

But, I did what I was told...and did the following:

Push ups (10-1)
Unassisted Dip (10-1)
Full Sit Up (10-1)
Reverse Crunch (10-1)

Set 1 = 10 push ups, 10 unassisted dips, 10 full sit ups, and 10 reverse crunches
Set 2 = 9 push ups, 9 unassisted dips, 9 full sit ups, and 9 reverse crunches

I think you see the pattern...it ends up being 55 of everything: 55 push ups, 55 dips, 55 sit ups, and 55 reverse crunch.

My chest is so sore and so are the front part of my shoulders...I would bet from the unassisted dip...I kinda felt it, even during the workout...gotta get back into the swing of things!

Today is just 3 miles...simple...I'll report back with my time. Probably nothing too fast right now...

Until next time...


The first 12 weeks start TODAY!

Ok...don't get excited...I'm not talking about my diet! LOL

This week I am 22 weeks out from the NJ Half Marathon that I plan on running Sunday, May 2, 2010!!!

I plan on training in 2 segments...the first part will be 12 weeks...and then the second part will be 10 weeks. The first 12 weeks I will be following a "Novice" half marathon training program. The next 10 weeks I will jump into an "Intermediate" half marathon training program.

I will begin my fitness competition prep (diet) when I start the 10 week training program. With this first 12 weeks, I hope to be down about 10-12 lbs from now so that when I start dieting around Feb 28th I won't have much more to lose (maybe only 5-7lbs more...considering Feb 28th is 20 weeks out from Team U 2010!!!)

Tonight is day 1 of Half Marathon Training and get this...it's not even running!! My first running day is tomorrow! Haha...today is strength and stretching...ha! I can certainly handle that!

I should be blogging more now that I'll have something specific to write about.

Until next time!!!!!!!


O - M - G!!!

Lots of OMGs! First...I haven't written since 11/8/09! WHAT!!!!!! It's almost December...man I need to keep up....what the heck!

Second OMG...TEAM U MOVED TO JULY!!!!!!!!!!!! AND NJ!!!!!!!!!!! Ok...so my 365 plan just go cut short by 2 months...but it's ok...I can handle it...I already counted back and I have plenty of time to prepare. I still have my goal of running that half marathon...so training will be FINE! Just gotta get back on those routine tricks ASAP! Yoga...ASAP! Eating clean ASA...wait...I'm not eating BAD...but it IS the holidays...and I want all the goodies! Seriously though...Feb 28th is 20 weeks out from Team U...I marked it on my calendar so I know when to start...that means 14 more weeks of "freedom"...but Team U is just 6 weeks AFTER my sister's wedding...hmmmm...wonder if I'll still be allowed a cheat meal that close??? Oh, well...we'll see!

Third OMG...MARY IS COMPETING AT THE ARNOLD!!!!!!!!!!!!!!! That is OMGx10!!! PLEASE cheer her on the next 15 weeks...(even though, I think most of you follow her blog and cheer her on already!)

Ok...I was kindly "tagged" in a list of 10 truths by my friend Genie (You may know her! LOL) and I promised I would follow though! Here it goes:

1) With the exception of my standing back hand spring and my full twisting back flip...I taught myself all of the gymnastics I know on the playground or on my front lawn in 3rd, 4th, 5th, and 6th grade. No mat...no spotter...just a crazy and determined 8 year old...haha

2) I have a black belt in Isshinryu Karate...I don't like to tell people...but my boyfriends always does. It's one of those things people don't REALLY need to know...plus it looks like bragging or something...and I only brag to close friends and family...I consider my blogger friends close...so there...I just bragged...lol

3) My YOUNGER sister (by 5 years) is getting married BEFORE me.

4) I'm only 28 and I'm on my 4th car (is that alot?) I bought my first one with baby sitting money...it was a used 1987 red Hyundai Excel with NO AIR and power NOTHING...the second was a gift from my parent for high school graduation because I got academic and athletic scholarships to college...it was a brand new white Daewoo Hatchback...the 3rd one I bought because my 2nd one died after only 4 years and I bought it on my own with no co-signer...it was a tan Cavalier...and my 4th car I bought...on my own again...because the Cavalier had over 100,000 miles on it and I didn't feel like fixing anything, so I just went and bought a new one! LOL this one is a Blue Hyundai Accent Hatchback.

5) (Wow...I'm only on 5...have you actually read this far?) As I get older I get more and more motion sick on rides...as a kid I could go on roller coasters all day long...now if I look at one too long I get nauseous!

6) I love to melt mini marshmallows and peanut butter together in the microwave and put it on Ritz crackers (the clean up is a MESS, btw if you go and try it!)

7) I didn't have my first alcoholic drink until AFTER college when I was 23.

8) I LOVE Nutella and can probably eat the whole jar with a spoon...but probably shouldn't.

9) My first job was at Papa John's when I was 16 and I worked on the ovens because I was the fastest even though I wasn't really allowed to because I wasn't 18.

10) I hooked up my cousin Joey with my roommate Marisa and now they are married and have a cute little girl, Sophia...just call me MATCH MAKER!

I think I'm supposed to tag 7 people...hopefully you weren't tagged already!!!

2) Brenda - Get In Fit

3) Shannon - 2nd Time Around

4) Krissa - Krissa's Journal

6) Ana - AnaGetsFit

7) Lishia - Lishia Dean



The past week...

This is a catch up post! So, last week I was on a MISSION to run as much as I could...once I finished day 3 I was DEAD! I would have kept running anyway, but I had to go to PA for my Great Uncle's funeral and we stayed over night...no time to run with such a tight schedule, no gym, and not knowing the area (there were no..and I mean NO sidewalks or shoulders to the roads...I didn't want to end up ROAD KILL!!) I meant to run on Fri, but didn't ::sad face:: Honestly, no good excuse for it! But here is what my week looked like:

Sunday 11/1- 4.25 miles (treadmill)

Monday 11/2- 3.75 miles (treadmill)

Tuesday 11/3- 2.5 miles (treadmill) and full body weight workout

Wednesday 11/4 - Off

Thursday 11/5 - Off

Fri 11/6 - Off

Sat 11/7 - around 4 miles (outside) and full body weight workout

Sunday 11/8 - around 4 miles (out side)

On a non workout related note...got a holiday job at Esprit...it's seasonal for right now...but I have more time on my hands lately...and who couldn't use extra cash!?! I get a great discount...so I can't wait to go shopping!!! :-)

What has everyone else been up to last week?



This message is for the person who supposedly follows my blog and keeps trying to join my fan page...and keeps requesting me as a friend on Facebook (yet...posts fake photos, and has no other friends listed)...and now is sending me messages through my website....STOP wasting YOUR TIME...I am NOT going to accept you...I will keep deleting you from my fan page...GIVE IT UP. I don't appreciated being STALKED.


Rants...Raves...and Updates...

Rants - Well, really there is only one...

My e-mail got hacked last week and sent some random link out...AND IT HAPPENED AGAIN TODAY! My best friends told me if I change my password then it should be OK...and I did that....but I think I might make a whole new e-mail...it's so annoying because all my confirmations from bills I pay come there, etc. GRRRR

Raves - A few...

1) CONGRATS TO GENIE!!!!!!!!!!!! That girl is ON FIRE!!! Winning her show from a week or two ago and then winning AGAIN this past weekend...AND THE OVER ALL!!! If you don't follow her blog yet...YOU SHOULD!

2) FINALLY after an almost 4 year engagement...my sister set her date and we are getting MARRIED!!! (Ok...not actually "WE" SHE and HER fiance! LOL) Of course, as you can guess I am the Maid of Honor!!! (Gotta love having only one sister!!!) Below is a cartoon picture of the wedding party...black dresses, red sash...and RED SHOES!!! I actually suggested the red shoes and everyone LOVED the idea...what do you think? The funny thing is..I am NO FASHIONISTA so I don't know how I pulled of such a good suggestion! LOL

3) My b-day was this past week (Oct 28) and it was a REALLY GOOD birthday! My boyfriend got me a whole hair and make up makeover in NYC with professional consultants! I am REALLY excited...seriously I wear sweats all the time and have my hair in a pony tail and usually little to no makeup...this is going to be fun...getting a new look! (And since I don't know how to do any of that, it will be nice to have someone help me!) Here is a photo from my hibachi dinner:
Updates - A few of these as well...

1) In my 28th year of life...I would like to set out to accomplish many new things...so, I plan on writing a list (I was thinking maybe a 100 things) I would like to accomplish this 28th year...I am still working on it...but here are 2 I know for sure and can share with you right now...I'll post the list once I have it complete!

2) Running a Half Maraton...Yep...that's right...13.1 miles!!! I was on the treadmill yesterday running and watching the NYC Marathon on TV...I don't know if I am ready for 26.2 miles...but I think I can tackle 13.1 miles. There is the NJ Marathon close to my house in May and they offer a half...so I think with 7 months to train...I can definitely do it!!! Plus, one of my clients is going to be my training partner...and she's going to run it with me!

3) Compete at NPC Nationals...specifically Team U...ok...no big surprise here...I already wrote in old posts I want to do this...but if I can also compete in one for two other Fitness nationals...that would be sweet too...let's just get this Pro card before I turn 30??? We'll see!

I've already began planning my running and training routine...so I will share that with you...I will also try to get back to Video Blogs...I like doing them....but they take time...not so much to record, but to actually upload...

That's all for now!!! Until next time!


How's this for a workout...

Sooooooo...no video blog today...but I'll post a new one again soon! Last night I gave 'em hell at boot camp...(well, I always do!) Here is how we started class...depending on your fitness level this could take you 12 mins or 20 minutes...here we go:

Here are your exercises:

1) Pop Squats - 10x

2) Push Ups - 10x

3) Mt Climbers - 10x (each leg)

4) Lunges - 10x (each leg)

5) Jumping Jacks - 10x

6) Crunches - 10x

7) Bridge Hip Lifts - 10x

8) Up/Downs - 10x (Get in a push up position then down to a plank then back up to PU position)

9) Rock & Stands - 10x (I just posted that video)

10) Burpees - 10x

Directions...Start with 1...after you do 10 pop squats you then do 1 AND 2...so 10 more pop squats then 10 push ups...then you do 1, 2 AND 3...do you see the pattern? After you finish 1 set of 10 you go back to the top and add the next exercise on...so you are ALWAYS starting from 1. (Let me know if you have questions about this one!!!)


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Bis, Tris, Shoulders, and Cardio

Good productive Monday. Worked out with Brenda and KILLED IT. Kept my weight at 133lbs through the weekend!!! And...picked up my key and set my new schedule for the new location of where I will teach my classes!!! I'm feeling good about this week.

Workout from today. My weights are next to each exercise.

Warm up Treadmill - Incline 4.0/Speed 3.8 5 minutes

1) DB Shoulder press - 15x (30lb Dbs/30lbs/ 25lbs)
2) Alt Bi curls - 15x (20lbs for all sets)
3) Dips w/ feet on bench - 15x (25lb plate on lap)
4) Mt Climbers 30x each leg

Repeat 3 times total

Cardio - Treadmill - Incline 6.0/Speed 5.0 - 5 minutes

1) Up right row on cable column - 15x (65lbs/65lbs/70lbs)
2) Bi curls on cable column - 15x (60lbs for all sets)
3) Tri Push downs on cable - 15x (70lbs for all sets)

Repeat 3 times total

Cardio - Treadmill - Incline 6.0/Speed 5.0 - 5 mins

1) DB Lat Raise - 15x (15lb Dbs all sets)
2) Tricep push ups - 15x (flip 1 DB on it's side and put both hands on 1 DB to perform push ups)
3) Pull ups - 10x (use assist if necessary, neutral grip so palms facing each other not the usual wide over hand grip)

Repeat 3 times total

Cardio - Treadmill - 30 minutes...Incline 4.0...Speeds 3.8 and 5.5. Walk 2 minutes at 3.8 then run 1 minute at 5.5 keeping the incline at 4.0 and do this until you reach 30 minutes.

You will definitely SWEAT with this one!!!

WHERE IS EVERYONE??? It's been lonely this week without everyone updating their blogs!

Until NEXT TIME!!!


$10 sports bras at Target this week!!!

EXCEPT THEY DIDN'T GET THEIR SHIPMENT IN! WTF!!! I got a rain check for 2 though...so that when they DO come in...I can go back and get them! :-)
Today Krystle (a client) and I went to yoga this morning...what a great way to start your day! Plus it was rainy and it's Sunday....so, so perfect!
Tomorrow I meet Brenda at the gym for Bis, Tris, Shoulders and Cardio...
We are all moved out of the location I teach my classes at...moving into the new place this week!
Will check the scale tomorrow...hope I kept it off this weekend!!!
Until Next Time!!!


Yes! I'm down another pound, but can I keep it off through the weekend!?!?

Question of the day: What do you look forward to more after a 2 hour workout? A shower...or food??? Today I chose food...but normally it's a really hard decision!

So AFTER I ate I stepped on the scale before the shower and it said 133lbs! Yippie! I have a wedding next week on Friday...I would like to be UNDER 130...think I can swing that in a week? I might cheat and take water pills next week...now, hear me out...I know that will only be a temp fix...and it'll all comeback but I'm thinking I might only want to do that to avoid looking puffy and/or swollen all dressed up. Your thoughts?

No video today...but hopefully over the weekend. Today was chest and back (push/pull) and cardio. Brenda and I killed it as usual! This one really wears you out...I'm literally BEAT after. Here is what we did:

Warm Up - 5 mins Elliptical Level 10

1) Row Machine - 15x (I did 90lbs all 3 sets)

2) Chest Press Machine - 15x (I did 80lbs all 3 sets)

3) Elliptical 3 mins level 25 (highest level) Really using arms to push and pull


1) Lat Pulldown - 15x (I did 70lbs, 75lbs, 80lbs)

2) Incline DB Flys - 15x (I did 15lbs)

3) Elliptical 3 mins level 25 - PUSH/PULL


1) Push ups

2) Arch Ups

For this one do 15 push ups then 15 arch ups, then 14 and 14, all the way down to 1 and 1 (no rest)

30 minute Elliptical - Start at level 1 and increase 2 levels each minute. Once you reach the highest level hold for 2 minutes then drop down 1 level each minute until you get to 30 minutes.

I still feel this one and I've been home from the gym for over 3 hours!

I have 2 clients tonight and then out for one of my client's birthdays. Maybe I'll take and post pics!

Everyone have a good weekend!

Until Next time!


Thursday, Sept 24, 2009 Weigh In

I plan to take measurements this weekend too so I can update those numbers as well.

Weigh In Video


LEG DAY! And other stuff

Pre-workout video...

So I didn't have time to record another video so I'll just do it the old fashion way!!!

Leg Day is always tough....but it always feels the best when you are done. Brenda kicked MY butt today...and I wrote up the stupid workout! LOL

Here is the work out:

5 minute Warm up - Treadmill - Incline 0/Speed 3.0 (every :30 increase incline by 1 and speed by .2 until 5 mins)

1) Single Leg Split Squat (one foot on bench behind you) 12x each leg 15lb Dbs (Brenda used 20lbs!)

2) Treadmill - incline 8.0, speed 2.0, Walking Lunges 1 min...Keep incline at 8.0, speed 3.0 walk 1 min...Keep incline at 8.0, speed 5.0 jog 1 min


1) Leg Extension Drop Set - 6reps, 8 reps, 10 reps, 12 reps (find a weight you can do 6 reps with then drop down 5 or 10lbs and do 8, etc, etc, etc)

2) 25 Pop Squats


1) Leg Curl Drop Set - 6reps, 8 reps, 10 reps, 12 reps

2) 25 Bench Step Ups each leg



1) Hanging leg raise in Captain's Chair (legs in a pike position) 15x

2) Full Sit up 15x

3) Rock and Stands (I'll have to post a video of this one) 15x


Then we did 30 mins of easy walking cardio.

BTW...The meeting went great with the new location and we will be moving there...if not next week...the week after that. YAY! Lots of work to do to get ready for that...but happy we are going to have somewhere to go!

I'm stinky and need a shower...LOL.

Until Next Time!!!


Drum Roll Please..................

So, I decided to create a video diary...the only thing is, I thought that my video editing program would be much better than it is...so I might have to invest in a better one for the future...for now I have to put this into 3 clips because when I tried importing the video into the editor...only the sound came over and not the video part...so just bare with me! I hope to have it all in ONE video clip at some point...until then, this is how I will do it...

Clip One - Intro (Don't mind the SUPER close up, slicked back sweaty hair, and no makeup look)

Clip Two - The Scale...AHHHHHHHHHHHHH!!!!!!!!

Clip Three - Photos of my Quarter Turns


New Idea!!!!

So, I have this new and exciting (well, exciting to me!!!) idea for my next blog post! This is just a teaser!!! I have to work on it a bit...but will post soon!!!!

In the mean time...today was bi's, tri's, shoulders, and cardio....went with Brenda...and we did awesome!!! Working in cardio in between super, triple, and/or monster sets makes a WORLD of difference...I mean you REALLY feel it. Then tacking on another 30 minutes of interval cardio after....I think it's working for us...we will see in a week or two...I think the girls are changing and feeling (and seeing) a difference in themselves...

How's everyone else getting along???

Until next time!


Team Universe...2010???

This weekend was the BIG weekend...the LAST time all NPC fitness hopefuls had a chance for IFBB status in 2009. I am so happy to say my backstage friend, Ariel, is now the YOUNGEST IFBB pro....it's so exciting...she's only 17!

This leads me to a new long term goal. I will still train and get ready for November...but that will just be a stepping stone to the long term goal of competing at Team U in 2010.

If I were to win my Pro card, I would love to win it there because it's local. Looks like I am on a 365 day count down...
Until next time....


Ugh...Shoulders and Back

But the "Ugh" is not for the workout...I'm glad I got the workout in BEFORE the "Ugh" came...

"Ugh" = "Tom" = "Yuck"

At least it's only for a day or two...but the first day is ALWAYS the worst.

Anyway...workout was good...went with Brenda...it was her first time running the routine...it was hard...but she did good...2nd time around is usually easier...

I'm not really full of excitement today...can't wait til I feel better!

I'll write more this weekend...enjoy your Friday!

Until Next Time...


Just wanted to share the GOOD NEWS!!!

My client Brenda...the one who I asked you to follow her blog...she hit a HUGE milestone today...she has been WORKING HER BUTT OFF...and she is now 60lbs lighter!!! Check her out!!!

Remember...her blog is: http://brendagetinfit.blogspot.com/


Wednesday is Leg Day...

Believe it or not...this is the first time I am writing and following my own program to get ready for an upcoming show. I know I've always had the ability before to do it...but I always liked the idea of being told what to do...even trainers need trainers!

I think what's different this time around is that I am training WITH my team...and not alone...and it's making a WORLD of difference. It gives me MORE motivation to work with them...and get through the crazy programs I put together. (Man, I can write some tough ones!)

So, today was leg day and it's the 2nd time running this leg routine. I wish I had my body bugg on me, because I would LOVE to see the calorie burn after this one. I wrote the program so that you're getting 7 different leg exercises in, plus 30 minutes of cardio...and it only takes about an hour to complete (not counting stretching after.) I know that sounds impossible...but the reps are high, the weight is moderate...and you definitely get the burn (actually this one gets you close to losing your breakfast/lunch!)

Last time I trained for a show I was putting in 2-3 hours EVERYDAY...and don't get me wrong...I looked the BEST I ever have looked...but not EVERYONE can dedicate THAT much time to a training program (ie; many of my clients) so I thought if I could design something and match it with a diet for those who don't have 2-3 hours per day...I would follow it too and see how it works. SO FAR SO GOOD.

Tomorrow, for me is cardio, plyometrics, and routine practice...I'm on my own for this...Tues & Thurs night I run 2.5 hours of class for my team (and other clients) and I don't usually participate.

Friday is Back and Shoulders...will be back then for an update...

My personal goal for November 14th is to be at or below my contest weight from last time...I have about 15lbs to go and less than 10 weeks...this is going to be TOUGH...but with everyone's support...I know I can get there!

Until Next Time!


10 weeks out!

Today I came to my blog and found out that 2 of my clients have either updated or started a blog to write about their journey to the stage. I am so excited and hope that you all follow them and support them like you did to me...you ladies are the best and really make the journey that much easier when times get tough!

One is a Bikini Competitor, Shannon. Her blog is: http://shan-wow.blogspot.com/

The other, Brenda, hopes to compete in Body Building, (but may start off in figure.) Her blog is: http://www.brendagetinfit.blogspot.com/

I told them that I would also keep updating my blog since we all plan to compete in November for Eastern USAs in NYC.

If it goes MY way all 5 of us (pictured) will be ready and on stage!

Until next time!


Workouts, Workouts, and more workouts...

So...here is the program for the next 3 weeks (it's actually a 4 week program, but this week starts week 2 of 4.) 3 heavy lifting programs rotated...separated by a minimum of 2 days off between each other...my girls are getting in 2 heavy lifting days per week in addition to their classes (2.5 hours each on Tues and Thurs and 1 hour on Sat) plus (3) additional :30 minute cardio sessions and (1) Team run or track session per week. A sample week looks like this:

Sun - Heavy lifting, plus a possible cardio day and/or team run

Mon - Cardio

Tues - Classes (CORE Abs & Back, Kickboxing, Body Boot Camp)

Wed - Heavy Lifting, plus a possible cardio day

Thurs - Classes (same as Tues)

Friday - Cardio and/or possible team run

Sat - Class (Kickboxing), plus possible cardio day and/or team run

Here are the workouts.

Program 1 - Legs/Abs

Warm up - 10 minutes

1) Barbell or Smith Machine Squats - as heavy as you can go for 6 reps (ass as low as you can go)
2) Bench Step Ups - 15-20lb DBs - 10 reps each leg
3) Full range sit ups - 15 reps
Complete this Triple set 4 times

*Cardio - 5 minutes on either the Arc (highest incline and resistance at 85) or the Treadmill on the highest incline walking at 3.5 or higher NO HOLDING ON!!! Step mill is ok too if you have access to one.

1) Walking Lunges with 15-20lb DBs - 10 steps each leg
2) Stiff Leg Dead Lift - as heavy as you can go for 6 reps
3) Scissor Kicks - 25 reps each leg
Complete this Triple Set 4 times

* Cardio - 5 minutes on either the Arc (highest incline and resistance at 85) or the Treadmill on the highest incline walking at 3.5 or higher NO HOLDING ON!!! Step Mill is ok too.

Finish with 1 plank hold (1 min) and 1 side plank hold each side (1 min each side)

Cool Down - 10 minutes STRETCH

Program 2 - Shoulders/Chest/Tris

Warm up - 5 mins

1) Military Press - as heavy as you can go for 6 reps
2) Lat Raise - as heavy as you can go for 6 reps
3) Up Right Row on cable - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)

1) DB Flat Bench - as heavy as you can go for 6 reps
2) Decline Push ups (feet up on bench) 10 reps
3) Incline Fly w/ DBs - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)

1) Tricep Push Up - 10 reps
2) Dips on assist machine - if using the assist 10 reps, if not using the assist 6 reps
3) Skull Crushers (with DB or Barbell/E-Z Curl Bar) - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio- Bike 3 minutes (:30sec sprint at low resistance/:30sec hill climb at high resistance)
Cool Down - 5 minutes STRETCH

Program 3 - Back & Bi's

Warm up - 10 minutes
1) Assist Pull Ups - 10 reps
4 sets total

· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks

1) Wide Grip Lat Pull Downs - as heavy as you can go for 6 reps
2) Close Grip Seated Cable Rows - As heavy as you can go for 6 reps
3) Single Arm DB Rows - as heavy as you can go for 6 reps
Complete this triple set 4 times

· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks

1) Alt DB Curl - 15-20lb DBs - 6 reps each side
2) Cable Curl - as heavy as you can go for 6 reps
Repeat this superset 4 times

· Cardio - 25 (each leg) mountain climbers, 15 burpees, 10 jumping jacks

Cool Down - 10 minutes - STRETCH

Here is what I did last week:

Sun 8/2/09 - Program 1

Mon 8/3/09 - Cardio 45 mins Treadmill. Incline: 2% Speeds: 3.5 / 5.5 (Interval walk/jog)

Tues 8/4/09 - Jillian Michaels Boot Metabolism

Wed 8/5/09 - Program 2 & 1 hour of Gymnastics

Thurs 8/6/09 - 20 minutes of Yoga

Fri 8/7/09 - OFF

Sat 8/8/09 - Fitness Trail in the park

Sun 8/9/09 - OFF

Tomorrow I plan to do Program 3 and probably some cardio and yoga.

Let me know if you try any of these and how you do!


Ladies...I'm back! Oh, how I've missed you all!

Let's ROCK AND ROLL. I was looking a head towards November for Eastern USA's...counted the weeks back and figured...CRAP! I have 16 weeks, time to start cleaning up the diet and getting back to a regular workout schedule!

I am training some girls who all hope to compete in November as well...one for Body Building, two for Fitness, one for figure, and one for Bikini...I created their workouts...and then decided to do the program I designed WITH them...all these girls take my classes 3 times a week and we already work well as a team there...so I figured the lifting days should be the same...plus me being there to PUSH them is awesome...and them seeing me train helps motivate me too. I trained all last season without a workout partner and it was tough...so far working out WITH my girls has been AWESOME.

Oh...not to mention, I came home from tumbling/gymnastics last night to a message posted on my Facebook Wall from Adela Garcia....talk about MOTIVATION!!! I think God is telling me it's time to do it again...and I think I'm ready for it...

I will post my workouts, in case you are interested! :-)

Until next time...


I know's it's been a while...I'll be back full speed soon, I promise, but...

In the mean time...I am starting a little challenge/game type thing with my personal training business called "Fitness Jenn Across America." I wanted to post it here in case anyone was interested in participating!!! Let me know if you have any questions!

There are about 2,860 miles from New Jersey to California and Fitness Jenn needs YOU to help get her there!

Bi-weekly prizes will be awarded, so this is the perfect time to get motivated! Grab a friend, sister, co-worker, neighbor and get MOVING! (Winners chosen at random.)

How to participate: Email your name & address to jenn@fitnessjenn.com (just in case you are a prize winner, I know where to send it to.)

Update your mileage each day or each week. Must look like this:

Jane Doe 7/27/09 3.2 miles
Jane Doe 7/28/09 2 miles
Jane Doe 8/1/09 .5 miles

Name…Date…and Miles MUST be included and sent via Face Book, MySpace, MeetUp, or e-mail: jenn@fitnessjenn.com

You may walk, jog, run, or bike your miles.

Any questions please e-mail them to jenn@fitnessjenn.com. Let’s see how many people we can get involved and how long it takes to get across the USA!!!

Invite your friends, family, neighbors, and co-workers. The more the merrier!


Definitely need a shower after this one!

Ok...so I had to go to the food store really quick after the gym (after I did the speed workout below) and can I just tell you I I sweat through my pants...I think it looked like I pee-d myself or something because this one guy was looking at me funny! LOL WHAT! HAVE YOU NEVER SEEN A SWEATY GIRL BEFORE?? GEEZE! How embarrassing!


Unfortunately had to do this on the treadmill since it was raining, but you can do this outside.

Warm up 10 minutes (Walk/Jog) then...

I did all of these at 10.0 on the treadmill. (Find a speed you are comfortable with if you can't do 10.0)

5 x 20 seconds (40 second recover walk/jog)

4 x 30 seconds (60 second recover walk/jog)

3 x 40 seconds (1 min 20 second recover walk/jog)

3 x 30 seconds (60 second recover walk/jog)

3 x 40 seconds (1 min 20 second recover walk/jog)

2 x 50 seconds (1 min 40 second recover walk/jog)

1 x 60 seconds (2 minute recover walk/jog)

Finished the last set at 11.0 on the treadmill

5 x 30 seconds (60 second recover walk/jog)

Cool down Jog/Walk until you reach 60 minutes (I think it's about 6 or 8 minutes)


If you run fast enough...your legs and butt should be killing you the next day!!!

Just had a super yummy protein shake and now I'm ready for a shower...and maybe a nap too!

Update from yesterday & Today's Plans

So, I never made it back on yesterday to update with workouts and the rest of my meals.

I am not quite back on the calorie counting wagon yet...but alot of the theories I've read on clean eating, you don't really HAVE to....plus I'm not going to make myself NUTS. I figure give myself maybe another month or two before I start worrying about counting...either that or judge by the weight on the scale and the way the clothes fit...if things don't start to feel lose or if the number on the scale doesn't go down...then maybe I'll start counting before that...anyway, back to the point of this post...

In addition to my eggs whites, turkey bacon and cottage cheese concoction in the morning, I enjoyed some home made chicken and veggie soup (made by ME!) as well as cucumber salad (just cucumber and some Italian dressing), some walnuts, a DELISH protein shake after the gym (Vanilla protein, water, ice, Greek yogurt, banana, blueberries, and Chocolate PB2) and Chicken with tomato, mango, and sesame seeds (made by ME!) for dinner. I also snacked on this spinach/egg/cheese thing I baked the other day...and then since I didn't really have any "bad" carbs all day I gave in to oatmeal with cinnamon and raisins (not pre-packaged), a few blue chips with sprinkled reduced fat cheese melted, and a Kashi granola bar towards the end of the day. I know I said I wasn't counting...and I'm not being specific...but I did figure out an estimate...and even with erring on the high side (just in case) it was definitely under 2000 calories...which is fine since my Body Bugg said I burned 2624 yesterday in total...so I don't feel like I over ate.

On to yesterday's work out:

First I did my cardio

- 6 mins of a brisk warm up walk (4.0 on the treadmill...I have short legs! So this is brisk for me!!!) Then I did.

-60 seconds of running at 6.0

-90 seconds of walking at 3.8

I repeated the above for 20 minutes for a total of 26 minutes of cardio before my full body circuit. You really DO sweat alot during interval cardio work. Even with the walk I was sweating quite a bit...and the Body Bugg got me up to 8.2 calories per minute burned...which sometimes when I would do steady running I would only get to 10 cals/min so this isn't bad!

After the run/walk cardio I did the following circuit (and I am already feeling it today! Feels good!)

- Step Lunges - 15x each leg with 15lb DBs

- Boxer - 15x each arm with 5lb DBs (click on the word to see what that is...hard to describe in words)

- Isometric Lat Shoulder Hold - :30 seconds each side using the Black resistance band

- Seated Concentration Curls - 15x each arm with 15lb DB

- Standing Overhead Tri Ext - 15x with 30lb DB

- Bench Press - 15x with 65lbs

- Bridges - 15x no weight

- Basic Crunch - 15x no weight

- Crunch with a twist - 15x each side no weight

- Prone Back Ext (aka "hyper extensions") - 15x no weight

I moved from one exercise to the next without rest...I completed the circuit 3x around. I only rested about :30-:60 after each full circuit. After the cardio the calories burned per minute came down a bit, but was still well over 5 calories per minute during the circuit work.

Today it's rainy...I think the actual rain may have stopped...hopefully for good today! I was planning on doing a speed running workout...and I'd rather NOT do it on a treadmill. I also am planning on doing a jump rope workout as well as lots of stretching, mobility movements, and foam rolling. Will let you know how that all turns out later today or tomorrow...

Not gonna lie....I had clients early this morning and stopped for an energy drink (sugar free) and also grabbed a butter roll at 7-11...I KNOW!!! NOTHING NUTRITIOUS involved...that's one thing I HATE about NJ - BUTTERED ROLLS...they're so bad for you, but so good too! After that confession, I should go and take the puppy for his walk so I can burn off that mistake from this morning...

Be back to update soon!!!


On the road again...

A little bump in the road when TOM came to town...but he's gone now and I'm back on the straight and narrow.

Realizing that no working out + eating refined, processed, and packaged foods = Sleepy all the time and no motivation. That is NOT ME...so VACATION'S OVER.

Did a little researching and found a few running work outs that I am excited to try. One site offered more distance training and the other site offered more track/sprint type work outs. I am excited to try both...will post those workouts and how I did after I try them.

Bought a few jump ropes to use with my class clients...so I am looking forward to incorporating that into my workouts too.

Today I ate 4 egg whites + 1 egg yolk and 3 strips of turkey bacon for breakfast and had low-fat cottage cheese + all natural Peanut Butter + 100% Natural Strawberry fruit spread for my late morning snack. Took a 20 minute walk by myself this morning before breakfast and then another 30 minute walk with the puppy after breakfast. Gonna head out in a few for a 20 minute jog and hit up a full body circuit later.

I'll post again this afternoon/this evening to update with my meals and workouts for the rest of the day.

Enjoy this nice, sunny (for now) day!

Until next time....


TOM...I hate him...

Yes...TOM came and I gave in to Chocolate...why can't we crave something like carrots when TOM comes??? Wouldn't that be much easier? Grrrr.


Alright, Alright, I had a Rockstar! But it was Sugar Free!!!

I can not tell a lie!!! Rockstar was not on the plan...BUT....I chose the Sugar Free version...20 calories in the whole can (or at least that's what it says...lol) I also drank Body Well Nutrition's First Order (10 calories) but it's a pre workout drink...so that's when I drank it.

Off to a good start...the weather has been crappy and I went to bed late last night so I didn't get up and take a walk this morning like I wanted to. But, I still got in a good full body workout and plan to go for a walk/jog before I have to teach class tonight.

I've had 64 oz water so far and:

Meal 1 (around 8:30am)
1/2 cup dry oats (mixed with water, cinnamon, and 2 Truvia packets then microwaved)
4 egg whites
2 fish oils

Meal 2 (around 11:30am)
1 scoop Vanilla EAS protein (mixed with water)
1 med banana
1 TBS All natural peanut butter
1 multi vitamin

Meal 3 (around 2pm)
Egg Salad on wheat bread
1 16oz Rockstar (Sugar Free!!)
2 fish oils

Probably around 5pm I'll eat Meal 4 which is 3oz chicken with salsa and 5 oz green beans. Meal 5 will be after class tonight and is scheduled to be the same as Meal 4 and Meal 6 is Cottage Cheese Doubles (Strawberry flavor!)

My work out is the same workout I made my Boot Camp clients do on Tuesday, with one section added that they didn't do. Here's how it went:

Circuit #1
- Walking Lunges with 20lbs DB 10x each leg
- Bear Crawls 10 steps
- 30 crunches
- Crab Crawls 10 steps
- 10 push ups
Complete this circuit 3x around - no break until finished.

Circuit #2
- Renegade Row 5x using 20lb DB (1 rep = 1 push up then in the push up position pull up the right weight like a single arm DB row then pull the left weight up like a single arm DB row)
- "Swims" for 30 seconds (Laying on your stomach arms out in front of you like Superman. Lift arms and legs off the floor and "swim" kicking your legs and feet without letting them hit the floor)
- "Fire Hydrants" 10x lifting the knee to the side, 10x keeping the knee up and kicking out to the side, 10x kicking heel to the ceiling then switch sides
- Plank Holds (:30 hold - :10 rest - :20 hold - :10 rest - :10 hold)
- Push up/Plank "up, up, down, down" 10x (1 rep = start in push up position, then go into a plank position, then back up to push up position)
Complete this circuit 3x around - no break until finished.

Circuit #3
10 Jumping Jacks, 10 Mountain Climbers, 10 push ups, 10 crunches
9 Jumping Jacks, 9 Mountain Climbers, 9 push ups, 9 crunches
9 Jumping Jacks, 8 Mountain Climbers, 8 Push ups, 8 crunches
(I think you see the pattern...10.....all the way down to 1)

Circuit #4
Military Press 15x
Over Head Tricep Ext 15x
Seated Ab twists with feet up 15x
Chest Press 15x
Bicep Curl 15x
Bent Over Row 15x
Squat 15x
Using 1 20lb DB, move from exercise to exercise, completing circuit 3x around - no break until finished.

It's just about 3:30 now and I'm only at 1366 calories burned (according to my Body Bugg) so I'm not sure if I'll end at 2500 like I was hoping...I'll have to let you know tonight (after midnight when it resets) or tomorrow when I update.

Hope this weather gets better!


Back after a short break...

It's been over a week (I think) since I last wrote. Thank you to everyone who read my blog and a big hug out there to everyone who commented. I am back and ready to update what has gone on in the past week or two as well as tell my plans for the future.

Playing Catch Up

So, I went to the competition I was supposed to compete in this past Saturday. My sister competed fitness and placed 3rd out of 6 girls. I am SO PROUD of her...and proud of myself because I am the one who trained her! She came in looking the best she ever has, and she is EXCITED to compete again in a few weeks. Below is a photo of her from last year in season and then this year. What do ya think!?!

To be perfectly honest, I ate as many carbs and sugars, and fats as I wanted over the past 2 weeks with out tracking or moderation. I barely made it to the gym, had an occasional walk in the morning (30-45 mins) and slept in and took naps. I told myself this was ok because I was "dieting" for basically 6 months and hitting the gym HARD. Did my body need all that sugar and garbage? No....but it definitely needed the rest. 2 bad effects I had from doing this: 1) SEVERELY SWOLLEN legs...mostly my ankles. No pain...but I knew right away it was from going from SUPER CLEAN eating to SUPER GARBAGE eating. I didn't panic, although it was depressing to look at. Happy to say no more swelling!!! 2) Very, very, VERY tired almost everyday. Again, another effect from refined sugars and processed foods, as well as not getting my body up and moving at the gym. There were a few times I sat and tried to figure out what new program I wanted to do...and each time I tried to start...it lasted for a day and I was right back to allowing myself to rest and eat with out tracking. I think mentally I wasn't ready to start another program. I do know, however, that I NEED to be on SOME KIND of program. It makes day to day much easier knowing what you have to do, accomplish, eat, etc. Without having a plan it's just a disaster....a complete out of control mess. I am done being a mess! It's such DRAMA and I hate drama!!

My plans

1) My boyfriend bought me a Body Bugg for Christmas so I plan to put that to great use now that I am not on a competition diet and training program. I think knowing my calorie output on a daily basis will help me adjust my calorie intake. Move less, eat less...move more, eat more. I don't plan to eat in a surplus or even at maintenance, but a small deficit...nothing crazy, but enough to help me get back to what I would like to see in a bikini...not a competition bikini...just a regular old "I'm going to the beach" bikini. I'm still holding alot of water from eating like crap this past 2 weeks.

2) Continue to take weekly pictures. This is something I think I need to keep doing. After a few weeks, I'll probably share them here on my blog. I am (as we all are to ourselves) my BIGGEST critic. I will always think I look like crap, but when I can go back and see pictures side by side, it will (hopefully) snap me back into reality.

3) Track my weight and measurements. This one will be for me to spot trends. The measuring will be a bit tricky because I will need someone to help with the tape measure, but weighing everyday shouldn't be a problem. I think I'll measure every 2 weeks....maybe more if it shows on the scale.

4) Update my blog everyday (or every other day) with my successes, my struggles, my good days and bad days to tell you what workouts I did and what my meal plans looked like, etc.

WOW...so I think that's all for now. It's almost 3pm and I need to go pick up my puppy from "grandma's" and bring him home to see "daddy" lol. Besides, I have lots of planning to do, so I can start to update you all with my progress. I hope I can help out many of you who are having the same problems! Please continue to keep in touch...and feel free to reach out to me via e-mail!
Have a great day and week...it's HUMP DAY!!!


Confessions of a Secret Binge Eater...The Dark Side of Competition Dieting

Yes...I am talking about myself. I have been struggling with whether or not to write this post...and finally decided, Damn it...it NEEDS to be written!

No one really talks about the negative effects training and dieting can have on someones mind. I think many people go through it, but no one ever talks about it...why? Out of shame? Maybe...that's why I was struggling with whether I was going to come clean or not with it.

One week out from my next competition and I decide to pull out...WHAT! Yes, I know you are thinking, but you are so close, why would you do that? This brings me to the title of this post.

I actually took notice of very particular habits I was forming and thought for a second..."wait a minute...I think something is wrong here...I think I may be on my way to a serious food addiction and may be developing some body issues..." I say that because I noticed an OVERWHELMING desire to eat all the time...every thought in my head was about food...I constantly looked up food and recipes online, walked up and down the isles in the store looking (and almost drooling) at the different foods I wanted so badly but couldn't have. Now, this probably doesn't sound so bad, right? Maybe a little normal for someone on a competition diet? No, at this point food was controlling my life...and it gets worse...

I'm on a strict eating plan of fish and asparagus...for WEEKS...MONTHS...and I hate fish. Repeat, repeat, repeat....on days I have a craving and want to cheat I don't grab a banana or apple (both of which were NOT on the diet...but would have been a "better" cheat option) I would grab the WORST thing I could find...ice cream...cookies...chocolate...WHATEVER...and eat and eat and eat...until I was feeling guilty...not until I was feeling full...but actually guilty...and I would do it all in secret...yes...this is the part that was a red flag for me...BINGE EATING IN SECRET... HELLO. If that dies not scream "Eating Disorder" then I don't know what does.

I am some what of a "Type - A" personality...I like to be in control...alot...(maybe that's why I became a personal trainer!?!? LOL who knows...) so...when I realized I was totally OUT OF CONTROL in terms of my eating...I knew it was time to put the breaks on...step back...and assess the situation before it went too far.

I have NEVER been one to obsess over food...or even ever had body issues. I've always been pretty happy with my body and never have really dealt with being overweight or hating the way I looked. I had a LOOOONG talk with one of my coaches...many of you know her and/or subscribe to her blog (Lishia Dean) and she really helped me. (What an awesome person she is, I swear.) She told me the story of her competition history...from when she started up until now. I'm not going to go though the whole story, but there was a point in her career where she took some time off and she said it was the best thing she ever did because when she came back she was back 110% and ready to do it. And, many of you know...she is on a journey to get her pro card this year....(which I have no doubt she'll get!!!) So...going from a situation where her head wasn't in it 100% to coming back after a break and now being a contender for an IFBB Pro Card says ALOT about what a break can do for you.

The other thing I thought about was the fact that I am a trainer...I have clients...and I help guide them towards healthy eating...and coach them to have a healthy relationship with food...well how the HELL can I do that if I begin to have a bad relationship with food?!?! I can't...so I decided what was best for me right now was to step back and refocus. If I can mentally wrap my head around doing another contest prep diet in the future WITHOUT having food issues that are out of control...then I will definitely be competing...and for a long time...but if it continues to defeat me and put me in a bad relationship with food and those around me (because I also didn't mention how MISERABLE I was...lying to myself and everyone around me that I was happy when I wasn't...and being annoyed and irritated by stuff that should have never bothered or annoyed me...) then I would rather walk away then struggle with an eating disorder for the rest of my life.

I was very afraid to write this post and come clean. By all my previous posts it looks like I am doing so well...but if you noticed there were DAYS between posts...I only wrote on the days I was kicking ass...but on the bad days....I wasn't writing my struggles...why? I was embarrassed and ashamed....sad, but oh so true.

I will NOT let any of this defeat me. I am taking the steps to regroup and refocus on what I need to do. I will not stop blogging...it's been a great outlet for me so far, and the followers and support from you ladies has been tremendous. I hope to still inspire, even with such a set back as this. I wanted others to know it's OK to step back if you need to. NO COMPETITION AND DIET is worth giving yourself an eating disorder over.


Quick Update on my run today

Weather - Misty Rain

Mood - Not so much in the mood to run, but did it anyway...here is what I did:

1.6 miles - Run
.25 miles - Walk
.25 miles - Run
.25 Miles - Walk
.25 Miles - Run
.25 Miles - Walk
.35 Miles - Run
.25 Miles - Walk
.50 Miles - Run
.25 Miles - Walk
.50 Miles - Run
.10 Miles - Walk

Total mileage today so far: 4.8 Miles

I'm damp from being sweaty & wet from outside, cold, and tired...and I still have to get more cardio in...off to the gym again to finish it up...I guess I'll aim for 8 miles ran today (only 3.2 more to run...then probably just hit the bike after that)...then home to shower & put on some dry clothes...train 2 clients...and home early to rest and relax...

Until next time...


Running, Running, and more running...OUCH I'm in pain...

The upside to all this running for sure is the calorie burn and (for me) they way it brings my legs down in size...the down side??? PAIN, PAIN, and MORE PAIN. I'm 2 weeks out from my show and so I don't have alot of "rest" time to recover from the shin splints and other awful ankle and heel pain I am experiencing. I have the alternative to do other cardio like biking and elliptical, which is a better option than nothing at all...but it's like you have to be on there twice as long to achieve the same calorie burn as running. I guess I'll just have to deal...

This week was a BEAUTIFUL one...so I did all of my cardio OUTSIDE!!! I've been running with a few of my clients and it's great to work WITH them as well as push them!!! (I need some push too every once in a while!!!)

My highlight for the week was...I believe Wednesday...I got in over 9 miles!!! Yes, I know I am shocked too at that! First I ran 5 miles with Brenda (who by the way started her own fitness blog...you should check her out CLICK HERE she's my client and just recently reached her 40lb mark!!! SOOO PROUD of her!) After the 5 mile run/walk (more running than walking) I had to meet up with another client who I did another mile with (again a run/walk...with intervals of exercises every street block) and finally met up with another client for a faster run at night. It was a total of 3.2 miles for the 3rd run of the day, but broken into 2 parts. We fast jogged the 1st 1.6 miles...took about a 5 minute break or so to stretch...then the 2nd 1.6 was an all out "run your ass as fast as you can" run. I am proud to say after all that running I was able to complete 1.6 miles in exactly 12 minutes 30 seconds. I thought that was pretty good!

Soooo....the other day I went to my niece's (ok, soon to be niece....just waiting for the ring and the wedding...LOL) high school track meet. She just started this year doing long jump and triple jump. I use to do both of those events in high school and college, so I went along to watch and coach a little. As soon as I got there I got the itch...seeing the track...the sun was shinning, and I wanted to just RUN...JUMP...HURDLE. One of my good friends from college is a hurdler and he's been to the Olympic trials twice trying to qualify for the Olympics...I texted him asking him how I could get into open meets. He told me I just had to go to USATF NJ online to see a meet calendar and I could just pre-register or register the day of. So, now I am excited!!! I think I may add a few track meets to my 5k running schedule this summer!!! I just want to long jump again sooooooo bad!!! I of course have to get to a pit and practice jumping...as well as practice drills and skills and sprints...but I think I'm gonna do it!!! I'm gonna pull out the old running and jumping spikes (yes...I STILL have them...I knew I would want to pull them out some day after college!!!)

So...after June 6th my blog will take a short detour away from fitness competitions...and focus on my running (for at least the summer months.) I will still post my cardio (since I will be doing ALOT of it) and weight workouts as well as my diet. I hope you still continue to follow and support me!!!


Sunday & Monday Workouts

Sooo...started the week off with some hard and heavy lifts. I feel so strong lately....both in my runs and in my lifts. I love it! So update form yesterday...

DEFINITELY would recommend this gym if you are visiting or live in the area. It's brand new...excellent strength equipment (Cybex) and lots of cardio (Precor) and best of all it's so clean, you can practically eat off the floors...I am not even joking.

Again, I was one of the only few people lifting so no wait for the equipment...while Ryan did his thing in the ring...they had 2 rings going with sparring. (BTW, he did awesome with out head gear...getting ready for the pros!!!) I did get lots of looks from the people there and even complimented by many of the guys there. I guess training like we do...it's pretty impressive...they are probably not sure to seeing girls train like that!

So, I lifted chest. Lots of pushup variations...(I love pushups) DB presses, flys and cable flys (I love cable flys too because you can REALLY see your chest, arm, and shoulder muscles working...so cool. I was at 40lbs each side for 10x - 4 sets)

Ran a little of my routine, but hurt my butt...lol...not bad, but enough to bother me the rest of the day and a little today. It's the top part of the right side, so at least it's not where the hamstring ties in...that would be a nightmare.

Today was back...and I don't know if I've said this in past posts...but I love lifting back because I can go heavy. This is where the problem with grip comes in though...I can probably lift heavier if my grip could handle it...man, I guess I really need to just get some straps!!! I got up to 70lbs barbell for bent over row reverse grip...and that was my last set. I first did 40lbs - 15x then 50lbs - 15x then 60lbs - 15x, and finally 70lbs - 15x. I think I could have probably started at 50 and got up to 80lbs...I'll try that for next time.

DB deadlifts I started at 35lbs each hand for 10x and by the 4th set I was up to 50lbs each hand. (now THAT was hard!)

Between today's back workout and yesterday I had to do burpee/pushups with 15lbs DB I know my back is going to be killing me fora few days (I already feel it)...so I think I might try to get in for a massage for today and/or tomorrow...

Still have to get my runs in today...but that'll be a little later...I think I'm going to do them outside.

I guess that's it for now. If you end up going to Final Round Boxing & Fitness Center please tell them Jenn Nash (Ryan Mick's girlfriend) sent you there!

Until next time...


Rainy Sunday Here in Jersey

Good morning! Today I am going to a gym up north with my boyfriend. He is a boxer and is considering going pro. Must be nice to just DECIDE to go pro!!! He works very hard, so I can not and will not take ANYTHING away from him...but, I've learned alot about boxing since dating him, and apparently you can just decide to go Pro when ever you want. MUCH different than this fitness/figure/bodybuilding sport!!!

It's nice to go to a different gym every once in a while to change up the atmosphere and spice things up, ya know? Last time we went I was the only one lifting and everyone else was there for sparring so NO WAITING FOR EQUIPMENT! Yippee!

So, I got my new plans for lifting/cardio yesterday and Lishia really gave it to me. So my loud mouth telling everyone how I can run at 9.0 is being put to the test! Lots of fast running and hill running this time around. Even a TRACK WORKOUT! AWESOME!!!!!!

On Friday me and 3 of my class girls ran the Manasquan Reservoir (5 miles.) They thought were were going to go for a "leisurely run" LMAO...FAT CHANCE...(and actually that's more if what they were HOPING for...but know it was too good to be true!!!) So here is what we did:

10 mins jog to warm up
3 minute PICK UP THE PACE!
8 min jog break
3 minute PICK UP THE PACE!
6 min jog break
3 minute PICK UP THE PACE!
10 min jog break
2 minute PICK UP THE PACE!
Jog to the end

After about 5-10 minutes at the "finish line" while we were all stretching and talking (about food...LOL MMMM Protein Pancakes!) I actually said "Wow, I feel great...like I can do that 5 mile run again." And...that's when they all were like..."well, we will see you tomorrow at Kickboxing, have fun with that!"


No, I didn't actually run it again! LOL

Ok, time to pack up my food and get ready to rumble (haha, see the boxing reference in there LOL) and wake Ryan up so he can get ready to go too.

I will report back later...have a good SUNDAY!


Never Settle - Strive to be better EVERYDAY

You ladies thought I was nuts for running at 9.0 for 5 minutes, right??? Well today I HAD to do it...I had to either go farther, longer, or faster...it HAD to be done. Today was a great accomplishment...

I started out my cardio with a 3.5 minute walk on a 5% incline...my typical warm up. Than I decided I was going to do 1 mile repeats. I have not done this since high school cross country and after training soooo hard in my adult years, I wanted to see how strong I really am now.

First Mile = 6:47 (I ran at 9.0 the whole way)
5 minute break
Second Mile = 6:45 (I ran at 9.0 the whole way...but I must have started sooner than the first time which is why I shaved 2 seconds off)
5 minute break
Third Mile = 6:45 (again I ran at 9.0 the whole time)

I only came close to MAYBE puking once...on the last run...some where around 5:45. I kept telling myself that I was either going to puke while running,wait until my legs gave out and fall off the treadmill, or just suck it up and finish. I was NOT SLOWING DOWN FOR ANYTHING.

I kept thinking...sh*t...I have been competing for 3 years. This last run represents this year. Am I going to slow the speed down on the treadmill the last minute because I am tired? F!*% NO!!! Even if I don't win a show this year in NY, or go to nationals...or even get my pro card...at least I know I WORKED MY ASS OFF. And I doubt there are many other competitors who can run like me!!!

After this week, I decided to run 5ks this summer. Actually, to be honest I just want to keep running in the off season so I can eat carbs...LOL and not get fat...HAHA.

If anyone is up for a run and you live near me...let me know!!!


Until next time...


Run til it HURTS - Or til you puke...

I didn't really hurt or puke...but this is the hardest cardio challenge I'm posting to date. Please let me know if you tried it and how you made out! If you are on my Facebook you may have already seen this since I posted it there this morning as well. GOOD LUCK!

Have a puke bucket ready for this one...you might need it!

5 minute warm up walk - Incline 5.0 Speed 3.5

Then put the incline to 0 and do this:

Speed 9.0 - 5mins

Speed 8.0 - 6 mins

Speed 7.0 - 7mins

Speed 6.0 - 8 mins

Speed 3.5 - 4 mins

Speed 5.0 - 5 mins

Speed 6.0 - 4 mins

Speed 7.0 - 3 mins

Speed 8.0 - 2 mins

Speed 9.0 - 1 mins

Speed 3.0 - 1 mins

Speed 4.0 - 2 mins

Speed 5.0 - 3 mins

Speed 6.0 - 4 mins

Walk 3-5 mins cool down and then you're DONE!


Until Next Time...


Fish out of water???

Weird title for this blog, huh? Well that's because I am going to be a fish out of water because I am going to turn INTO a fish! My diet has changed to Talipia at EVERY MEAL (well, except for breakfast.) Let's see how this goes since I'm not a huge fan. I'm going to try and get through it though. I have no choice at this point...it's 4 weeks out.

My workouts are great...the running is great but my body is beat to hell from running on the treadmill for an hour straight twice per day. Not to mention my lifts are heavy AND high reps (but that part I don't mind so much!) It's mostly from my knees down that kill...my shins, calves, feet. I think I'm going to have to schedule a few massages per week to help recover from this torture on my body.

Speaking of torture. Try the cardio I did today:

If you can complete this one without modifying it then you get two thumbs up!!!

Warm up walk - Incline 5.0 Speed 3.5


Incline 1.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 2.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 3.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 4.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 5.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 4.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 3.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 2.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 1.0

Speed 3.0 1 min

Speed 4.0 1 min

Speed 5.0 1 min

Speed 6.0 1 min

Speed 7.0 1 min

Incline 0

Walk 5 mins cool down

Until Next Time...