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...

Gym: Final Round Boxing & Fitness Center Whippany, NJ

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!"

HAHA

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!!!

KEEP WORKING HARD!!!!!!!!!! YOU CAN DO ANYTHING...GO HARD!

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!

CAN YOU DO IT?!?!?

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

Then:

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...

Lots of exciting stuff happening this week and it's only Tuesday!

Hello! Been a while since I updated so here I am. Still plugging away and putting in the time and energy. 5 weeks to go until Atlantic States...and then I think I might take a break for a while. I need to focus on running my personal training business and getting that to where I would like it to be. But, competing is in my blood so it won't be a long break...trust me!

So this week a lot of exciting things happened:

1) I was sent interview questions by Jimmy Smith to be highlighted on his website! That's exciting...so once that's up I will post up the link for everyone to see!

2) My latest interview is up on Fitness All Access. This interview with Jeff was after my last competition in NYC. You'll have to do a little searching but it should be under videos on the 2nd page and look for "Jennifer Nash 2009 NPC NY Metropolitan Championships."

3) I sent over a testimonial to Natural Synergy thanking them for the BCAAs I purchased from them early in my training and they wrote me back saying they were going to post my testimonial and my before and after pics on their on-line store's website as well as send me 10 bottles of BCAAs to help me continue my training!

4) Finally, I got invited by Tom Richardson to join the Tight Curves Team!!! WAHOO... That's some AWESOME news. Of course I am going to take the offer! That's so exciting. I think this might really help me...as well as keep in very good shape in the off season...especially since I will be representing a product and may also be working booths at shows and other events, so I will have to stay in shape. I will also get product through out the year to help me with my contest prep, (and to just remain healthy in the off season too.) I will also have a profile on their website. Once that is set up I will also share!!!

Besides that...I found that Body Sport Radio not only does the Fitness & Figure Talk radio with Terry and Elaine, but Terry does a show with Ana Tigre called The Fizeek Show and it's all about NPC competitors/shows/rules and not IFBB pros. HOW EXCITING!!! So, I've been listening to those shows the last day and a half. If you haven't heard and you compete amature or think you want to LISTEN TO IT. It's a wealth of info!

So, between all of the good news I've gotten...the new podcast I've found...oh, and also reading Tosta Reno's book "The Eat Clean Diet"...I'm super pumped and excited for training this week. Good thing too because sometimes it all gets too stale.

Time for a Tight Curves shake...have to take my chicken out of the oven...and head off to the gym...

Until Next Time....