high intensity stepmill workout

Love doing hiit for workouts they are fast but HARD and torch cals like a mofo-here’s my most recent!! Also great for your glutes and hams!!!

Give it the ole college try and lemme know how you like it!!

STEPMILL HIIT work out: doing 10 rounds- if you’re new to stepmill aim for 6–8 rounds and work up to 10 rounds

3 min warmup at level 5-6
1 min- level 15-20 (20 is basically jogging BE CAREFUL- level 20 is for advanced if not used to stepmill or just starting out level 12-15 is fine and work up to 20
1-minute- level 6-8 (4-6 for beginner)
1 minute level 20 skipping steps (12-15 for beginner)
1 minute level 6-8 (4-6 for beginner)
1 minute level 20 (12-15 for beginner)
1 minute level 6-8 (4-6 for beginner)
1 minute level 20 skipping steps (12-15 for beginner)
1 minute level 6 (4-6 for beginner)
1 minute level 20 (12-15 for beginner)
1 minute level 6-8 (4-6 for beginner)
1 minute level 20 skipping steps (12-15 for beginner)
1 minute level 6-8 (4-6 for beginner)
WIPE THOSE TEARS WE ARE ALMOST DONE
1 minute level 20 (12-15 for beginner)
1 minute level 6-8 (4-6 for beginner)
1 minute level 20 skipping steps (12-15 for beginner)
Okay might be feeling a little pukey now but almost DONE
1 minute level 6-8 (4-6 for beginner)
1 minute 20 (12-15 for beginner)
1 minute level 6-8 (4-6 for beginner)
LAST ONE!! PUSH!
1 minute level 20 (12-15 for beginner)

Cool down 3-5 minutes- Drink plenty of water!!!

Gym field trip

I love checking out new places!! Keeps it new and seeing the atmosphere keeps me motivated! Also got to see some friends 🙂 bonus- when your bored or sick of same old- get In your car and take a drive!! Check out a new place!!

6 weeks out

Man haven’t been in here for awhile but here I am now… Started my next prep! I’m slowly making progress and feeling much happier and healthier this year! I’m enjoying the process much more and have learned soo much!! I just bought 2 new suits! Stalking ups to see where they are!! So excited!! Ive been religiously practicing my posing too- that you can never practice enough!! Right now doing cardio mainly HIIT and carb cycle style dieting- lower carb on low days (cardio only) and higher carb on heavy days with lifting legs.. I’m trying to lose some size in my upper body so not lifting upper and haven’t for 3 months.. I have a wider upper body and prefer bikini over figure so that’s why I am trying to lose some size 🙂 My cardio of choice is HIIT workouts!! They are fast and well they work! Here is todays!! STEPMILL HIIT work out: doing 10 rounds- if you’re new to stepmill aim for 6–8 rounds and work up to 10 rounds 3 min warmup at level 5-6 1 min- level 15-20 (20 is basically jogging BE CAREFUL- level 20 is for advanced if not used to stepmill or just starting out level 12-15 is fine and work up to 20 1-minute- level 6-8 (4-6 for beginner) 1 minute level 20 skipping steps (12-15 for beginner) 1 minute level 6-8 (4-6 for beginner) 1 minute level 20 (12-15 for beginner) 1 minute level 6-8 (4-6 for beginner) 1 minute level 20 skipping steps (12-15 for beginner) 1 minute level 6 (4-6 for beginner) 1 minute level 20 (12-15 for beginner) 1 minute level 6-8 (4-6 for beginner) 1 minute level 20 skipping steps (12-15 for beginner) 1 minute level 6-8 (4-6 for beginner) WIPE THOSE TEARS WE ARE ALMOST DONE 1 minute level 20 (12-15 for beginner) 1 minute level 6-8 (4-6 for beginner) 1 minute level 20 skipping steps (12-15 for beginner) Okay might be feeling a little pukey now but almost DONE 1 minute level 6-8 (4-6 for beginner) 1 minute 20 (12-15 for beginner) 1 minute level 6-8 (4-6 for beginner) LAST ONE!! PUSH! 1 minute level 20 (12-15 for beginner) Cool down 3-5 minutes- Drink plenty of water!!! 

Bikini prep offseason

Haven’t been on here in forever! Recapping my last shows.. I did pretty good! My first show I placed 3rd in my height class and 1s place in Masters+35- and in my 2nd show I placed 5th in Masters and 6th in bikini class C- although I didn’t place as well I had a lot more competition- great for me to see how to gauge the athletes and incorporate into my goals for this year!

I reversed dieted out and will stick around 6-10 pounds above stage weight.. Reverse dieting is soooo important and also challenging but have a plan post comp!

My cals are back up now and I’m am weight training 5 days a week-  then some cardio- not a lot just enough to keep my weight down and Cardio benefits.. Weekends if I feel like it which I usually do, I try fun classes-play around w different exercises and equipment etc. I call it my gym play days!

I continue to food prep and eat clean w occasional indulgences 🙂 lookin forward to improving this year and doing a few shows!

Learned so much doing this prep and hope for a much happier, healthier prep this year!

Competition suit is here

After months of contemplation I choose my suit, it’s here and I love it 🙂

Prioritizing for the gym! 40 days til Bikini Competition

So this summer my son wasn’t with me as much so to keep busy I spent a lot of long hours in at the gym.. I was trying to figure out how I could still get my workouts in without affecting his life too much.. I mean I don’t see my little guy all day so the nights are really for him.. So I’m doing EARLY workouts I’m up at 4:20a.m and at the gym by 4:45-5a.m- I switched weight lifting to the morning and at night we can do more cardio together which I gear to make fun for him and I so he isn’t bored.. So far it’s working, he loves it 🙂 it was hard for a few days getting on schedule but now I’m used to it! I think being on this schedule really helps us! I make everything for lunch the night before and lay our clothes out for work and the gym.. So I don’t dilly dally trying to find my stuff in the morning.. I may go as far to say, becoming a little more organized because this is important to me so I’m going to make it happen 🙂

Posing practice 101

I started practicing posing today, god if I could look anymore dumb! I need to practice A LOT! I feel so self conscious and weird! I worked with my coach and wrote down all the steps so I need to do it every day.. I think as my body shapes up I will feel better too- takes time :).

41 days out Bikini competition prep

I haven’t been on here in weeks! The last few have been hard! I was sick for almost 2 weeks.. I worked out but it was pretty tough! Finally went to the Dr and found my iron was low- made sense why I was so drained.. I knew prep was hard but how I was feeling didn’t seem right.. So taking extra iron and adding a little more red meat to my diet.. I’ve felt better every day and I think even though I lost a little muscle being sick I will be okay with prep.. Had a cookout today with cake and didn’t even have a nibble 🙂 i wanted to but I was good! I feel proud of my discipline and with less than 6 weeks to go now have the adrenaline to push me through!

Bikini competition progress NPC

Quality wasn’t the best but here I am 9 weeks out from bikini competition

Competition prep

Sorry haven’t posted in so long!
Vacation blah blah blah! Anyway prep has been going well- Now anyway! I hadn’t been losing for weeks and couldn’t figure it out! I evaluated my diet- knew I was measuring all my food so I wasn’t going over at (1200 K right now) I am working out 5-7 days a week both on weights and cardio- I was not only frustrated but STUMPED! I started reading and researching and low and behold came across a site discussing liver function.. I was Not drinking enough water! When dehydrated liver takes over function of kidneys to compensate dehydration. Thus- Not metabolizing fat like its supposed to.. As a response to that excess water weight is stored in the organs as body goes into dehydration mode. I looked at my water intake and am way under.. I’m likely not drinking enough.. -anyway once body is fully hydrated liver can do its job again burn FAT and kidneys theirs- flush fat and toxins..And also once hydrated the body will also dump the water it’s storing in “reserve”
anyway guess who’s upping their water! Well since I did that I lost 6 pounds! So happy to see some progress!

http://www.liverguru.com/dehydration.html