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....

I think it's time for an update...

So I am back from NYC...and it was fun. The gym in the hotel was open 24 hours so I was able to still get my work outs in. Funny story about the gym:

I was on the rowing machine which was next to/behind one of the weight stacks of the cable cross over machine. This guy went to use the weight stack on the other side (not next to me) to do tricep rope push downs (or maybe over head tris with the rope...I didn't really see) Anyhow...as he pulls the weight stack down the cable BREAKS!!! and the weight stack slams down and there the guy is left standing holding the rope and staring in disbelief at what just happened. OH MY GOD...I was so happy it wasn't the weight stack next to me because that cable went FLYING and I can just see it whipping me in the face or something!!! LOL...no one got hurt thank God!!! It was still funny to see the guy standing there with the rope in his hand...LOL

So...today I cranked out alot...45 mins on the bike followed by 15 mins on the Treadmill this morning. Looked like this:

Cardio Workouts:
Cardio #1: Bike 45 Minutes

Time Level
0-10 5
10-13 8
13-17 10
17-22 8
22-25 10
25-29 5
29-34 8
34-37 10
37-45 3

Treadmill 15 minutes

Time Speed Incline

0-3 mins 3.8 0
3min-6min 4.5 5
6min-9min 5.0 0
9min-12min 4.5 5
12min-15min 3.8 0

I was a bit disappointed this one didn't burn as many calories as other cardio workouts. But, what I did learn today was that when you are crunched for time and you need to get in the cardio and calorie burn to walk fast or better yet RUN UP HILL. Way more calorie burn than the bike BY FAR.

Later in the afternoon I did another 30 minute Treadmill workout (combo of fast walks, jogs, and sprints) followed by a KICK ASS leg workout...then another 30 minutes on the Treadmill (Mostly sprint/jogs)

I teach class tonight for 2 1/2 hours (CORE Abs & Back...Kickboxing...and Boot Camp) So I'll get in a little more calorie burn later. Off to a quick shower then back to the studio to teach.

Until next time...

My Latest Creation...

So, I am back to eating Tilapia...not a fan really...I've been covering it in Mustard to get to down, so I wanted to try a new recipe. I took the almonds I'm allowed to eat with the fish meal and chopped them up and added Mrs. Dash No Salt added Garlic Herb seasoning to the mix. Then after covering the fish in egg whites I "breaded" the fish with the mixture I created...Then baked it with some broccoli. Looks good, but I haven't tired it yet. I know I usually list nutritional info, but I don't have time to do that today since we are leaving for NYC in about an hour and still have to pack everything up (even the puppy! He's going to stay with his "Aunt.")

I'll try to update while in NYC. Hope all you NY & NJ people are all enjoying this great weather we are having!

Until Next Time!

Cardio Killer - Run - Bike - Run

Ok, so this one took me longer than an hour...let's see how fast you can do it!!! Try it out and let me know! This one (according to the BodyBugg) burned over 500 calories...

Upright Bike - Level 10 - Ride for 5 miles

Jump off and hit the Treadmill - Incline - 0, Speed 8.0 - 2 minutes (I put on my routine music!)

Upright Bike - Level 5 - Ride for 5 miles

Jump off and hit the Treadmill - Incline - 0, Speed 9.0 - 2 minutes

Upright Bike - Level 1 -Ride for 5 miles

Jump off and hit the Treadmill - Incline - 0, Speed 10.0 - 2 minutes

How do you like them apples???

Good Luck!