I took this last week to focus on my needed "To Do" list once I prioritized it. A simple list with 2 columns: Necessary Now/Necessary Right After Now. Since I travel so often between Northern California and Vegas, I usually get a little frazzled with my schedule and making sure everything is done in both locations. However, this time I was more overwhelmed than I can recall in a long time. I started with the simply making sure my food was prepped for my travel day because I knew I would go to the store as soon as I arrived and prepped my work list with what I could tackle at the airport and on the plane, idle time to sit around and catch up on emails and reading. I also made the calls and decisions on my competition suit and costume as soon as I arrived in Vegas. Even though I arrived early into Vegas, I had already decided it was my day to accomplish the "To Do" list and there would be no internal arguments regarding not training. So Friday was a huge day of scratching items off on that list leaving me with my morning workout and clothes shopping on my brain as I placed my head on the pillow. I finally let out a little sigh of relief. Sometime it takes a little prioritizing goes a long way.
Saturday morning I was up early and anxiously awaiting my workout with my trainer/training partner, Willie. Willie has been torturing and mentoring me for over 6 years. I always know a great sweat is in store and probably a few curse words mixed in the session. Forgetting Willie hasn't seen me since the holidays, it was great to see his face when he noticed my transformation. He said he was amazed at how ripped I looked, something I can't get tired of hearing. He was even more surprised when he asked me my cardio routines these days. He assumed I had increased my mileage and was back to being "Crazy Cardio" girl with just some different weight lifting routine. When I told him I had cut my cardio down significantly and restructured my cardio sessions to more effective fat burning rather than muscle burning. I even had to refresh my memory that he told me years ago I was burning my muscle off with my insane running, biking, elliptical and boot camp schedules. Well, Willie had a killer workout in store and I even got some of it on video which I have to figure out how to download on here. Here's what it looked like:
Started with a 10 minute warm-up run
Stretch
2 minutes standing climb bike
2 minutes jump rope
Suicide/burpies/sprints
Kettle bell swings with leap frog
Pull ups straight to TRX push ups/knee ins, TRX bicycles to TRX planks
Repeat 4x
Sunday was a very long day. A fantastic and well known boudoir photographer, Critsey Rowe, from Charlotte, NC had contacted me about modeling for her boudoir seminar she was teaching in Vegas. I showed up for hair and makeup at 11am at the MGM Grand and spent the next 7 hours posing and attempting to be sexy, natural, pretty, excited, demur, funny, exotic and comfortable. I have to say it was actually a lot of fun posing for Critsey and all the photographers she was training. Each photographer had different and unique ideas/poses that made it fun and almost like a workout from twisting, turning, squatting and stretching. You can check out her website at http://www.coutureboudoir.com/. Hopefully I can post some pics soon. After the shoot, I was exhausted and just grabbed some food and hit the couch. I had to rest up for another fun session with Willie Monday morning.
I started Monday off with a brisk 55 minute run and then a workout with Willie. I contacted Coach Doug first thing to see what my target muscle group of the day should be since I wasn't training with my team. Coach wanted me to hit heavy legs/booty with sprints and abs. Willie was more than happy to help with my Coach's daily workout plan. Here is what it looked like:
10 minute warm-up run
Stretch
Heavy Squats-5x
Heavy Plea Squats-5x
Heavy Lunges-5x
Deadlift-5x
Leg Extensions-5x
Hamstring Curls-5x
Weighted Squat jumps-3x
20 yard monster squat walk with bands on ankles-3x
Sprints-3x
100 hanging raises for abs
First thing Tuesday morning was another workout with Willie. This time I let him put his twist on things and do full body. This workout lasted about 1.5 hours.
10 minute warm-up run
Stretch
Cardio Round
7 Half Burpies
7 Squats
7 Burpie to stand
7 Burpie to jump
7 Burpie/Pushup/Knee In to Jump
3x
Shoulder/leg/cardio round
20/15/10/5 squats with 25lb weight
20/15/10/5 squat with shoulder press 15lbs (nailed my nose on first round)
20/15/10/5 15lb jumping jack shoulder press
20/15/10/5 15lb overhead tricep press
20/15/10/5 15lb front lateral jumping jacks
Upper Body Circuit
20/15/10/5 Pull ups
20/15/10/5 Dips
20/15/10/5 push ups
20/15/10/5 pour the cup (shoulders)
20/15/10/5 flies (shoulders)
Leg Circuit
20/15/10/5 Squat jumps on step
20/15/10/5 Butt kicks over bag
20/15/10/5 Squat with 8lb weighted ball with shoulder press
20/15/10/5 box jumps (probably 3ft high)
Abs
1 min plank
1 min sit ups
30 second right/left side plank with hip raises
1 min bicycle
3x
Wednesday I was back in Northern Cali and ready for a team workout and posing practice. I was feeling a little off though because although I was prepared with my food while out of town, I still didn't get in all my carbs and had a few protein bars when there was no other options. I wondered how far back that had put me. When I arrived at the gym, Coach said I looked really good and that I had obviously stayed disciplined while away. He then decided to do my body fat which I was dreading............What did he come up with??? 6.5%. Holy cow! That's like 2 percent in a week and half. Guess my hard work was paying off. After hitting the biceps and triceps hard, I threw on my suit to strut my stuff for posing practice. I still don't have the strut down but I'm getting there. After refueling, I went for a nice hour and half run with the puppy. Keep in mind some of this was walking up hills and lowering the heart rate so I don't burn the muscle.
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