Goals on Goals

After careful consideration and with encouragement from my very favorite guy (aka #beefcake, but better know as Jeff, my husband) I have decided to compete in the Clarity Skin Championships again in June.  This year the show just happens to be on June 4th, my 40th birthday! I will already be show ready at the end of April (since I've entered the Utah FitCon Model search), so I'll be ready to go and have a little time to tweak things if need be. So there you have it!  Plans for the first half of 2016!  2016 is going to be GREAT! 

With my goals lined up I decided it was time for a good set of progress pictures, so here we go!  I'm sitting at about 143lbs and 13% body fat.   

Stats

Weekly check in with coach Jerry today! After a week of drop sets I'm down from 10.8% to 10.5% body fat! Not exactly sure about my weight because I forgot to step on the scale until after my breakfast and workout. Those drop sets are brutal, but they're paying off!

Progress Report

September 20, 2013
Body fat 19%

November 4, 2013
134.4 lbs
Waist at belly button 33"
Waist at smallest 30"
Mid-thigh 18.5"
Thigh at biggest point 20"
Arm (not flexed, right) 10.5"

November 10, 2013
133 lbs
Waist at belly button 32"
Waist at smallest 29.5"
Chest 35"
Mid-thigh 18"
Thigh at biggest point 19.5"

December 8, 2013
131.8 lbs
Waist at belly button: 31"
Waist at smallest 29"
Body fat 18.5%

January 3, 2014
133.2 lbs
Waist at belly button 30"
Waist at smallest 28.5"
Mid-thigh 18 3/4"
Thigh at biggest 20"
Arm 10.5"
Body Fat 17.7%

February 19, 2014
136 lbs
Waist at belly button 30"
Waist at smallest 28.5"
Mid-thigh 19 1/4"
Thigh at biggest 20 1/4"
Bicep (flexed) 11.5"
Arm (not flexed) 11"
Body Fat 14.5%

A reminder to us ladies that lower body weight doesn't always equal more fitness!

Caliper body fat

How to not squash yourself with a barbell

Two notable things happened on Monday. One is that I almost don't need assistance on tricep dips anymore.  I'm down to the 6 pin, which is really cool.  The other is that for the first time ever while doing a bench press, I had to set the barbell on it's end and sit up because I couldn't get the bar back up after my last rep.  I just calmly set the barbell on it's end, sat up and put it back on the rack. This was actually not nearly as embarrassing as I had always envisioned it.  I was nearing the end of my routine and had pushed myself to failure.  That is a good thing.  At least I didn't drop it on myself, which would have been highly embarrassing!  

Bench press

Narrow grip triceps dips

Dumbbell press

Dumbbell seated overhead tricep extension

Decline bench press 

Triceps cable pull down

2 mile (long slow and agonizing two mile) dreadmill run 

I can almost do triceps dips without assistance!

Triceps are filling out!  That's worth a smile!

Flex Friday

First off, you should know that I can barely walk today.  Leg day yesterday was awesome! Yoga this morning was also a killer. I've pretty much spent the rest of my day sitting around, foam rolling and eating! Ouch!  But, you know what I always say?  Pain you enjoy.  

Since the first of the year I've really been focusing on nutrition. I've upped my protein intake, completely cut out sugar and have been limiting prepackaged foods to a very small percentage of my diet. I've also been including lots more healthy fats: avocado, olive oil, eggs, nuts and seeds. I'm really determined to a.) build muscle b.) lose fat, and therefore c.) have totally visible abs!  

My weight loss goal has also shifted.  I was focusing on losing weight with the mindset that less weight would equal less fat.  However, after getting down to, and maintaining 132-133lbs I realize that with a goal of less fat, more muscle I will weigh more, not less.  So, I'm watching the scale less and watching what I put in my mouth more.  I've gotten down to 17.7% body fat (down from 23% in June 2012 & 19% in September 2013) which means less fat, more muscle!  

Now, for the fun part where I act like a self absorbed nerd and post pictures of myself flexing.  Enjoy!

WOD Part 2: I Heart Leg Day

I love leg day!  Last night Jeff and I went to my gym and had a grand time beefing up the stems.  I was thrilled that I can now do the hack squat machine.  The last time I stepped into it I couldn't even push the sled up once!  Yesterday I did four whole sets!  Plus, I upped my squat PR by ten pounds (75#)!

The routine:

Warm up: 12 minutes on the stair machine

Leg extension

Leg curl

Sumo barbell squat

Hack Squat

Donkey calf raise

My increased strength propelled me to go looking through some photos and lookie, lookie!  

You can see the strength increase!!  

Now that's what I call hard work paying off!

2 Month Progress- Gaining Muscle!

November 4, 2013
134.4 lbs
Waist at belly button 33"
True Waist 30"
Mid-thigh 18.5"
Thigh at biggest point 20"
Arms 10.5"

November 10, 2013
133 lbs
Waist at belly button 32"
True Waist 29.5"
Chest 35"
Mid-thigh 18"
Thigh at biggest point 19.5"

December 8, 2013
131.8 lbs
Waist at belly button: 31"
True waist 29"
Body fat 18.5%

January 3, 2014
133.2 lbs
Waist at belly button 30"
True waist 28.5"
Mid-thigh 18 3/4"
Thigh at biggest 20"
Arm 10.5"
Body Fat 17.7%

'Nuff said.

Week in Review

Monday Weight Lifting & elliptical
Tuesday HIIT, Butt Cardio Boot Camp, Weight Lifting
Wednesday Rest
Thursday Weight Lifting & Abs
Friday Yoga, HIIT, Abs
Saturday HIIT
Sunday Run 4.66 miles


My progress, starting with the Thin for Thanksgiving Challenge measurements:
November 4, 2013:
134.4 lbs
Waist at belly button 33"
True waist 30"

November 10, 2013:
133 lbs
Waist at belly button 32"
True waist 29.5"

Today, December 8, 2013:
131.8 lbs
Waist at belly button: 31"
True waist 29"
Current body fat 18.5%
Toda