Back in the Saddle… again

So spring has officially sprung and everyone is itching for that bikini body again; everyone but me. I’m itching to fix some god-awful compensations and alleviate some workplace injuries attributed to hours on my feet, deteriorating posture and a weakening core. 

It officially started this week on my other blog and my 30 Days of Pilates challenge to turn back the hands of time on my waistline. It also began with my new membership to an LA Fitness in the area with later hours and a crap-load of weights/machines/cardio equip coupled with awesome hours of operation. Literally, I was sold the moment they said closing was at 11 pm. I could have cared less what the cost was; I just need my evening workout night cap to put me sound asleep. And on Monday, that’s exactly what I did. 

Started with 4 sets of Leg Presses

• Seated Leg Press (Foot Plate moves) Pyramids: 6 x 130, 6 x 145, 6 x 160, 6 x 175
• Seated Leg Press (Chair moves) Pyramids: 6 x 130, 6 x 145, 6 x 160, 6 x175

With all the knee issues I’ve had over the years, I wanted to see if my knee would be aggravated in one machine versus the other. Hence the reason why I pressed the same weight on both machines. To my surprise, no issues :)

In my new gym, all the machine are upfront and in the rear are the heavy weights - my favorite place to be. I knew I was beat from being up since 4 am, working since 6 am and working out at 10 pm, so I didn’t want to push it. But I grabbed a 45 and 50 pound dumbbell and Goblet Squatted. 

• Goblet Squat (elbow to thighs): 6 x 45, 6 x 45, 6 x 45, and 6 x 50

As if that wasn’t enough, because I was feeling so damn good, I completed 4 sets of 1 arm rows with the same weights. 

• 1 Arm Row (in “lawnmower” split squat stance): 6 x 45, 6 x 45, 6 x 45 and 5 x 50

I looked up to see a several dudes and few chicks looking at me like whoa. So I gracefully picked up my two 50 lb weights and racked them back, proceeding to the assisted pull-up machine.

My acupuncturist made a point very clear: be conscious of my imbalances while training. My right side is way stronger than my left. So I have to train really hard to make my posture even and hopefully my budget too :), accupuncture is expensive! So when I couldn’t perform 4 pull-ups on the assisted, without muscling it up. I knew I was finished.  I scurried the next day to unknot my back by my fabulous therapist Cynthia Mustafa (MyMeTime.com) and she concluded that the back was way too knotted to endure a hardcore back workout. My hams take a beating for my lower back’s despair. So my prescription is adding a little bit of pre-stretching before heavy lifts, more regularly scheduled deep tissue for realigning and of course more water for hydration. 

BFB TV: New Features/Update

Those of you who’ve been following me since Wordpress know very well that my journey to a better fit body has come with many trial and errors ranging from recipes to products to workout routines. So 3 years later, I finally am giving you new features on this blog called My Favorite Things and My BlendTec Diary. 

My Favorite Things (#MFT) features all the must haves that I recommend to all you on your journey to a Better Fit Body.  Of course, each post will tell you why my favorite thing is my favorite but also why it should be your favorite just the same. 

My BlendTec Diary (#MBD) culminates all my recipes of juices, potions, special sauces and concoctions devised through the use of #MFT, the Blendtec. Honestly, this instrument will be all you ever need if you are just starting out in your journey to a better fit body. Literally, it renders my regular food processor and blender practically obsolete. 

So look forward to these posts hitting BFB TV really soon! That way you and I can make sense of the cooking videos to come this spring. 

*********************news update*********************************

Too often I find competitors stuck in a realm of allowing competitions chose them and dictate how to train and prep instead of the individual train to peak optimization then allowing a chosen event to show case them. So I posted on Twitter, the following revelation. 

Sidenote: I will focus less on a comp & more on optimizing my physique. Let my body pick the comp, not the other way around.12:08 PM Mar 13th on Twitter via HootSuite 

I was amazed at how many athletes (triathletes, cross-fitters and “bodybuilders”) DM’d me about that one comment. Many were training tirelessly for a date that they felt was impossible and considering alternative, possibly deadly methods to reach their event date. Others thanked me for giving them the epiphany they needed to cut the crazy competition diets off and start to tuning into WMBN (What My Body Needs) radio. One prep coach said “People like you are bad for our business.” I responded to him with “I was just thinking the same thing ;-)” as he unfollowed me. 

It goes to show you, that sometimes the fun is taken out of this fitness business and looking fit doesn’t always equate to being fit. One would swear I was practicing Dactylonomy with the amount of folks who asked me about attending the Arnold in Columbus Ohio. I didn’t attend because the supposed iconic event central to all bodybuilders and fanatics thereof, seemed more (#IMO) of a legal drug peddling event and pseudo-pharmaceutical expo. Which doesn’t exactly align with my brand - a better fit body.  

Anywho… here’s two pics posted below from Thursday, the 1st day of spring peaking out from winter’s shadow and the first day my body got a grip on the horrendous cold that just won’t quit. 

Training Day: Week 1 wrap-up

Let’s talk about Muscle Memory y’all!

So I started off super light this week, exactly 60% of 1 rep max and gradually increased resistance with each set. By Saturday, my co-workers were asking me how much weight have I lost, complimenting me on looking “tight”. One client felt my arms and said wow.

I thought everyone was exaggerating but lo and behold, my stats this morning showed inches lost while still maintaining 135.

I’m not mad at all. I guess my muscles do have some semblance of the way I used to be.

This week I’m going in on the weights. I found my back lagging behind during activation week, so I’m changing the sequencing of my program. I’m strength training on alternate days with bouts of intense Cardio between. For optimal results for back building, I’m spacing out back days by 3 days to give them a chance to grow.

Nutritionally, I’m starting up with Myofiber again to fill me up in the mornings. I’m starting to cycle nutrients throughout the day: eating grain/starch heavy in the a.m. and transitioning to veggie and light animal protein in the evening.

Still using Sequels Vega for my morning plant protein with hemp milk and refueling with Nitro-Pro and Coconut Milk after trainings.

Pre-workout is still DotFit Amino Boost XxL: 1 scoop with 16 fl oz of water.

Until next week and hopefully during the week I can’t give you another video about healthy dessert options. ;)