Monday, May 2, 2016
Monday, March 14, 2016
Green Smoothie Cleanse Results
Did I See Improvements?
Ladies and Gentlemen. What a journey this has been! I labored through my ten days and made it to the other side. So, let's jump into these results!Monday, February 29, 2016
What Is The Green Smoothie Cleanse?
...And Why I'm Doing it!
The 10-Day Green Smoothie Cleanse!I had never heard of this until a couple of weeks ago. A few of my coworkers and I talk health and fitness quite often. We share things we're doing and keep each other motivated to stay fit. All of us are trying to lose some type of weight at the moment, so my coworker suggested we give this cleanse a try.
Monday, January 11, 2016
2016 Ambitions
New Beginnings
Of course we all come into new years wanting better things for ourselves. This just so happens to come at the perfect time for me. I'm not a fan of resolutions. I feel like any time is a great time for new beginnings, why wait for the new year? So, first, let's review my goals from 2015.
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Tuesday, March 3, 2015
And We're Off
Getting Back Into Working Out
I haven't written about my workouts since the end of October! What's been going on?!Let me explain.
I work out at home, so my home is my "gym". I have a squat rack in the garage that accommodates any type of working out I need. My main focus is lower body (legs, glutes, etc.). I rarely work out my upper body, or anything else, but if I need to I can. So, coming into 2015 my goal was to buckle down again so I could get back to a healthier lifestyle.
I finally got started and there's only one word I can think of to describe it: TOUGH!! Working out has never been easy, but when I dropped off I was at a good point. This is the challenge I face.
Monday, October 27, 2014
What's In Your Bag?!
What to put in your gym bag in preparation for the gym!
A few weeks ago Femme Fitale Fit Club hosted this link up. I thought this was a great topic...so I wanted to talk about what's in my gym bag!(1) I use this notepad to write down the exercises I do each time I work out. I have every workout I've done since June 2nd (2014). Writing down the exercises allows me to track things like how much weight I'm lifting; how many reps I'm doing with the weight I'm lifting; and it allows me to plan future workouts. I was working out last year before I moved but the notepad I was using definitely got lost in the shuffle. Here's an old post though!
Knee Wraps
(2) When I first started working out, I was playing around with the weights and unintentionally hurt my left knee. Something's out of whack and now and when I lift anything over about 90 pounds I have to wear the wrap around my left knee. When I lift even heavier weights (anything over about 150), I wear the wraps around both knees, for safety measures. The wraps take some pressure and stress of the weights off the tissues around the knees. You kind of have to get a feel for the wraps and learning when it's time for you to wrap. You don't want to wrap too early because you're trying to strengthen your knees/legs. They can't get stronger if you're preventing them from feeling the weight! It's still best to err on the side of caution!
Lifting Belt
(3) Since my max is now over 200 pounds, the belt comes in handy. The purpose of the belt is a few things. First it takes pressure off the spine when lifting. When you wear the belt you have to fasten it so there's no slack. I tighten mine to the eighth loopholes, which is just as far as it sounds! The idea is that "if you increase the pressure in the abdomen, then you better stabilize the whole area which makes for a safer environment for the spine and can increase your ability to lift heavier weights," explains Horton. If you've ever used a belt, then you understand that sentence completely! At the moment I'm using my boyfriend's lifting belt. I was trying to hold out for a pink belt, but I've yet to find one. I'd order one but I don't particularly like online shopping, so it looks like I'm just going to have to suck it up and get a plain, ol' boring black belt! #imsuchagirl
Weight Bar Pad
(4) This is something that I've had to invest in as I started lifting heavier weights. I don't know if it's the position I hold the bar or if my back/shoulders are just not built for that type of weight, but I needed something to take the pressure off my shoulders. After squatting, my shoulders would be the sorest things on my body, not my legs. Before the pad I was putting a towel between the bar and my back, but that wasn't stable enough. So I bought the bar pad, which takes some of that pressure off and has helped me lift more weights! Safety is always key!!
Etc.
~I always bring water and I some times bring a gatorade. Gotta stay hydrated!~When I go to an actual gym, I some times use my iPod. When I'm at home, I use my computer and a Bose speaker. The acoustics in the garage are great. Some use music to get pumped up, but I actually prefer the quiet. I'm a concentrator, so I talk to myself as I'm working out. I don't rely on the music to get my hype. Some times the music distracts me...because I'm too busy dancing...lol!
~I some times drink a pre-workout, but I don't get the "desired effect" from it, so I rarely use it.
~And last but not least, I bring a towel and a washcloth. I don't like sweating, so I'm wiping away sweat as soon as it starts to form!! Again #imsuchagirl
I know it sounds like I'm tugging a lot to and from the gym, but I like to be prepared. It also helps that I work out at home the majority of the time, so things are easily accessible.
What are some things you carry in your bag that aren't in mine?!
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Thursday, October 23, 2014
Exercise Update #3
How has my workout changed?
I was reading some of my posts and thinking to myself, "Mionna! Why are you so wordy?!" So, this post won't be long at all!My updates for this month
(last month's update):
- squats w/ bar: 215 pounds, 1 time
- walking front lunges: 95 pounds, 12 times
- standing side leg raises: 30 pounds, 15 times
- side lunges: 25 pounds, 15 times
- back lunges: 50 pounds, 15 times
As you can see, I've been doing some work. I haven't been to a gym in a while, but I'm still making my squat rack work for me.
I know my next couple of updates will be a little light because the holidays are coming up and I'll be doing a lot of traveling. This is the time of year when I wouldn't be surprised if most people's workouts get a little light when they should be the heaviest! LOL. However, I'm going to keep myself motivated!!
What are some things you do to keep yourself motivated?!
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Monday, September 22, 2014
Exercise Update #2
I must report that I got off track this past month. I've been traveling and entertaining guests, so it's thrown off my workout schedule. That didn't stop my from making gains though!!
Here are my updates (compared to last month's updates):
I took about two weeks off from working out. I can definitely tell a difference. I'm working to get back where I was before I took that unscheduled break. I'm not too far off, so I know if I keep pushing I'll be back in no time! I've also noticed that I need to start some cardio. My endurance has decreased. I'm trying to work through sets as quickly as I can, so I can keep tension on the muscles I'm working out. That means shorter breaks in between each set, but since the break I get winded easier than I did before. I'm even having to pause in the middle of sets to catch my breath. I've never had to do that! So, I jog/walked about a mile yesterday around my neighborhood. I want to get to the point where I can jog the whole mile without having to stop.
I'm still about the same weight (~140 lbs) and my thighs are the same width (24"). I've added in some exercises to try and grow my hip muscles. The muscles I'm focusing on are muscles like the tensor fasciae latae, the gluteus maximus, the gluteus minimus, etc. I'm skeptical about exercises affecting hip size because I feel like that's more of a genetics thing. Regardless of what I think, I'm giving it a try. I should have actually measure my hips to add that in, so I'll probably do add that measurement to this post when I get home this afternoon, so I'll have something to compare in next month's update.
Seeing results from the new workouts will take longer than seeing results from something like squats. Squats are a compound workout. They work out multiple muscles in one movement. A workout like the side leg raises is more of an isolated workout, so it works fewer muscles. The amount of weight I can add on top of those exercises is minimal, which is another downside. When I started squatting I saw results soon after. A muscle has no choice but to grow when you're squatting 185 pounds! Leg raising 185 pounds is not likely to be happening, lol!! I know seeing results from the isolated workouts is going to take longer, so I'm just going to have to take my mind out of it...thinking that I'm not making progress if I don't SEE it!
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Here are my updates (compared to last month's updates):
- squats w/ bar: 185 pounds, 1 time (with a little help at the top)
- horizontal calf (machine): 170 pounds, 10 times
- leg extension (machine): 145 pounds, 10 times
- leg curl (machine): 95 pounds, 8 times
- walking front lunges: 80 pounds, 12 times
- burnout squats: 25 pounds, 15 times
- standing side leg raises: 10 pounds, 15 times
Here's what's new:
- seated leg press (machine): 190 pounds, 12 times
- hip abductor (machine): 105 pounds, 10 times
- deadlift: 95 pounds, 4 times
- back lunges: 20 pounds, 15 times
- side lunges: 10 pounds, 15 times
I took about two weeks off from working out. I can definitely tell a difference. I'm working to get back where I was before I took that unscheduled break. I'm not too far off, so I know if I keep pushing I'll be back in no time! I've also noticed that I need to start some cardio. My endurance has decreased. I'm trying to work through sets as quickly as I can, so I can keep tension on the muscles I'm working out. That means shorter breaks in between each set, but since the break I get winded easier than I did before. I'm even having to pause in the middle of sets to catch my breath. I've never had to do that! So, I jog/walked about a mile yesterday around my neighborhood. I want to get to the point where I can jog the whole mile without having to stop.
I'm still about the same weight (~140 lbs) and my thighs are the same width (24"). I've added in some exercises to try and grow my hip muscles. The muscles I'm focusing on are muscles like the tensor fasciae latae, the gluteus maximus, the gluteus minimus, etc. I'm skeptical about exercises affecting hip size because I feel like that's more of a genetics thing. Regardless of what I think, I'm giving it a try. I should have actually measure my hips to add that in, so I'll probably do add that measurement to this post when I get home this afternoon, so I'll have something to compare in next month's update.
Seeing results from the new workouts will take longer than seeing results from something like squats. Squats are a compound workout. They work out multiple muscles in one movement. A workout like the side leg raises is more of an isolated workout, so it works fewer muscles. The amount of weight I can add on top of those exercises is minimal, which is another downside. When I started squatting I saw results soon after. A muscle has no choice but to grow when you're squatting 185 pounds! Leg raising 185 pounds is not likely to be happening, lol!! I know seeing results from the isolated workouts is going to take longer, so I'm just going to have to take my mind out of it...thinking that I'm not making progress if I don't SEE it!
I'm not a exercise guru, but I've done the research for the areas I'm concentrating on...plus my boyfriend helps me out a lot with the info part! Working out is an ongoing process. I'm going to continue on and hope for the best as I (and my muscles) grow!
#EveryDayIsLegDay!!!!!
#EveryDayIsLegDay!!!!!
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Wednesday, August 20, 2014
First Exercise Update
This is a better time than any to do an exercise update! I've been going hard, but I must report that I've still only been focusing on my legs. I feel like my upper body looks good and I could always work on it later!
Here's what's new:
Squatting 135 pounds...call me Squatzilla! |
- squats w/ bar: 155 pounds, 1 time
- stationary front lunges w/ bar: 95 pounds, 10 times
I had the opportunity to get to an actual gym facility this past week so along with a few exercises I found on YouTube I added a few machines:
Now that I'm doing this first update, I think I should report more than how much weight I'm lifting. I want to increase body mass as well as strength, therefore I'm probably not going to go much higher with the weight lifting, but who knows?! Maybe I'll be lifting 300 pounds before I know it!
I'm not trying to gain weight per se and I'm definitely not trying to lose any weight. I'm actually maintaining a steady weight, so I can't use that. I've measured the width of my thighs as well but they seem to be staying in a stationary position for the time being. I'm at a loss!!
What do you suggest I keep track of along with how much weight I'm lifting??
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- leg extension (machine): 85 pounds, 18 times
- leg curl (machine): 50 pounds, 18 times
- horizontal calf (machine): 150 pounds, 13 times
- burnout leg press (machine): 90 pounds, 25 times
- standing side leg raises: 45 times
- kickbacks: 36 times
- stationary side lunges w/ bar: 55 pounds, 12 times - each leg
- stationary back lunges w/ bar: 45 pounds, 6 times - each leg
Case and point! |
I'm not trying to gain weight per se and I'm definitely not trying to lose any weight. I'm actually maintaining a steady weight, so I can't use that. I've measured the width of my thighs as well but they seem to be staying in a stationary position for the time being. I'm at a loss!!
What do you suggest I keep track of along with how much weight I'm lifting??
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Wednesday, July 16, 2014
Working Out
I've started working out again! I know, I know. I haven't talked about working out in a very long time but that's because it's been a very long time!
Trying to make a long story short. Before I moved, I had a gym membership to a gym close to my house that I used faithfully. I've never been afraid to work out and I would work out alone, on a consistent basis. I kept myself motivated with pictures of the end result in my mind! Transitioning to DC was rough in the gym department. We don't have a gym at my job and there were no gyms in close proximity to my house or job making the search even more difficult!
Now that I've begun working out again, I'm trying to create a steady routine. I started working out for about three weeks straight until I got my hair straightened. That put an immediate halt to any progress I'd made. I always stop working out when I get my hair straightened. What wants to spend $50-100 to get a hairdo only to sweat it out within days?! I know I don't, but this time was different. As the weeks went on, I noticed all the muscles I gained had disappeared. The initial gains are the quickest to come and I had some serious gains I was very proud of. I have this thing called 'skinny girl complex' (where I'll do anything in my power NOT to be skinny or frail, but that's another story for another time) so when I saw all my gains disappear, I knew something had to give!
The weekend before my next hair appointment I decided to get back in the gym. The kicker is I was getting my hair straightened again at the next appointment, but I was going to figure that out when the time came. I decided to keep working out, straight hair and all. I compromised with myself by deciding to only exercise my legs while my hair is straight instead of my whole body. No need to sweat my hair out working on something like arms or back, right?! LOL!! BUT, like I knew it would, my hair severely puffed up at the roots. Working out is just reason #2 why a sew-in is ideal for the summer.
What I'll be doing here is documenting my progress. I'll report the workouts I've done for the time period (most likely once a month) by naming the workout along with the max weight and max number of reps I accomplished for the time period. With that said, here's what I've done so far!
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Trying to make a long story short. Before I moved, I had a gym membership to a gym close to my house that I used faithfully. I've never been afraid to work out and I would work out alone, on a consistent basis. I kept myself motivated with pictures of the end result in my mind! Transitioning to DC was rough in the gym department. We don't have a gym at my job and there were no gyms in close proximity to my house or job making the search even more difficult!
Now that I've begun working out again, I'm trying to create a steady routine. I started working out for about three weeks straight until I got my hair straightened. That put an immediate halt to any progress I'd made. I always stop working out when I get my hair straightened. What wants to spend $50-100 to get a hairdo only to sweat it out within days?! I know I don't, but this time was different. As the weeks went on, I noticed all the muscles I gained had disappeared. The initial gains are the quickest to come and I had some serious gains I was very proud of. I have this thing called 'skinny girl complex' (where I'll do anything in my power NOT to be skinny or frail, but that's another story for another time) so when I saw all my gains disappear, I knew something had to give!
The weekend before my next hair appointment I decided to get back in the gym. The kicker is I was getting my hair straightened again at the next appointment, but I was going to figure that out when the time came. I decided to keep working out, straight hair and all. I compromised with myself by deciding to only exercise my legs while my hair is straight instead of my whole body. No need to sweat my hair out working on something like arms or back, right?! LOL!! BUT, like I knew it would, my hair severely puffed up at the roots. Working out is just reason #2 why a sew-in is ideal for the summer.
What I'll be doing here is documenting my progress. I'll report the workouts I've done for the time period (most likely once a month) by naming the workout along with the max weight and max number of reps I accomplished for the time period. With that said, here's what I've done so far!
- flat bench press: 65 pounds, 4 times
- super set (skull crushers & tricep extensions): 5 pounds, 20 times & 15 times
- squats (w/ bar): 105 pounds, 1 time (I hurt my knee a while back, so I didn't wanna push myself too hard, just wanted to see if I could do it)
- straight leg dead lift: 95 pounds, 12 times
- lunges: 70 pounds, 12 lunges
- burnout squats (w/o bar): 10 pounds, 15 times
- backward curls: 5 pounds, 20 times
- rack pull: 135 pounds, 8 times
- pull-up (assisted): bodyweight, 8 times
- 90 degree rows: 55 pounds, 8 times
- rows: 50 pounds, 10 times
- single arm rows: 25 pounds, 10 times
- shrugs: 70 pounds, 10 times
Pain (and puffy roots) are only temporary! LOL
Monday, February 25, 2013
I Wanna See You Work Out For Me....
I HAVE AN ANNOUNCEMENT TO MAKE and I'm pretty excited about it!
I went to the gym today to work out. I talked a little bit about my gym woes, here, but today I have good news to report. Here was my normal routine for the gym, pre-straightened hair:
NORMAL ROUTINE
Treadmill: Speed 4; Incline 2; 15 mins
Adductor: 90 lbs, 12 reps; 100 lbs, 12 reps; 110 lbs, 12 reps
Abductor: 100 lbs, 110 lbs, 120 lbs (all 12 reps)
Leg Extensions: 50 lbs, 60 lbs, 70 lbs (all 12 reps)
Abdominals: 65 lbs, 70 lbs (both 12 reps)
Simultaneous dumbbell lifts: 12.5 lbs, 3 times, 12 reps each
Alternate dumbbell lifts: 12.5 lbs, 3 times, 12 reps each
Oblique side weight lifts: 30 lbs, 3 times, 12 reps each
Leg press: 160 lbs, 12 reps; 180 lbs, 6 reps; 190 lbs, 5 reps
Since I was out of the gym for 2 weeks, I've been trying to ease my body back into the normal routine with this adjusted routine:
ADJUSTED ROUTINE (changes from normal noted)
Treadmill: minus .2 from speed
Adductor: minus 20 pounds from each
Abductor: minus 10 pounds from each
Leg Extensions: same
Abdominals: same
Simultaneous dumbbell lifts: minus 2.5 lbs
Alternate dumbbell lifts: minus 2.5 lbs
Oblique side weight lifts: same
Leg press: same lbs, minus 2 reps; minus 10 lbs, minus 2 reps; minus 10 lbs, same reps
I felt like a wuss on the adjusted routine, even though there wasn't significant change in my workout. I knew what I was capable of and I wished I wouldn't have stayed out those two weeks. But what was a girl to do?!
The gym is usually jam packed during the week. Because I felt like my body wasn't ready, I didn't want to do my normal routine while there were so many people in there because I didn't want to embarrass myself (in case my body gave out during the workout).
I went to the gym today, and it was heaven. It's usually a lighter crowd in there on the weekends, so I feel I can work out like I want to (see here for some comic relief related to this subject)! I usually go to the gym every Saturday and Sunday I'm in town, but the break did just that to my workout schedule too...broke it! So, along with working on getting my body back to the regular weight sizes, I'm trying to get my motivation back too.
I got tired of the wuss routine and pushed myself today. I was very proud of my accomplishments today! Here's what I did:
TODAY'S ROUTINE
Treadmill: adjusted
Adductor: normal
Abductor: normal
Leg Extensions: 60 lbs, 65 lbs, 70 lbs (all 12 reps)
Abdominals: 70 lbs, 80 lbs (both 12 reps)
Simultaneous dumbbell lifts: adjusted
Alternate dumbbell lifts: adjusted
Oblique side weight lifts: 35 lbs, 3 times, 12 reps each
Leg press: 170 lbs, 10 reps; 180 lbs, 8 reps; 200 lbs, 6 reps!
I lifted 200 pounds with my legs!! That's the most I've lifted ever. I was so happy and excited when I did it. I did it with a type of ease that's not exactly easy but it's not unbearable. I've discovered the best feet placement to give me maximum coverage for lifting the weights, so I'm eager to life more...but again, I will not push my body too hard! I will work up to more weight with time.
In case you haven't noticed, the leg press is where my main focus is with working out. My workout routine is centered around my midsection (stomach, thighs, butt). My goal for the upcoming month is to get all my numbers at least back up to the Normal Routine numbers, then to surpass each of the normal numbers by the end of the March. Also, 250 will be my leg press goal!
I'm excited and I feel I deserve some applause! For those of you who have set workout goals for the year, where are you with those? Share with me; I'd love to hear from you! :-)
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