A Week's Worth of Workouts (Say that five times fast..)

A basic week - loose and flexible, never set in stone. Life happens, workouts get missed, but we get over it and move on. Miss a day at the gym? Focus on your diet for the day! What food and drink are you taking in? Does it fall above or below your BMR? Maybe do a few body-weight exercises before you start your day or go to bed!

Here's a rough skeleton of what KT and I do at the university rec center each week (provided work, school, and life in general don't get in the way). This certainly isn't set in stone, and we frequently introduce different lifts into our routine so we don't plateau. Each exercise is typically 10 reps 3X each OR lifting heavy to fatigue 3X. When it comes to the weight, find what feels good (but challenging) to you!

Sunday - Cardio 30 min
One or more of the following:
Jogging
Sprints
Elliptical
Rowing machine
Any HIIT really!

Monday - Bi/Tri/Shoulder
Incline bicep curls
Alternating deltoid raise
Overhead tricep extensions
Skull crushers
Dumbbell Arnold press
Hammer curls
Assisted dips (someday we'll be able to do real dips!)
Machine preacher curls
Close grip bench press
Overhead shoulder dumbbell press

Tuesday - Chest/Back/Cardio
Standard bench press
Bent over row
Machine chest fly
Incline bench press
Decline bench press
Hyperextensions
Machine back row
Machine back pull down
Bent over two-arm long bar row

Wed - Legs
Dumbbell lunges (forward and reverse)
Weighted bridge
Deadlift
Barbell squat
Barbell wide squat
Standard leg press
Wide leg press
Calves (on the leg press machine - for me and KT it's the most comfortable and feels the most effective than other options like dumbells or that silly machine that sits the weight on your shoulders)
Machine side leg raises and adduction

Thursday - Bi/Tri/Shoulder
See Monday ;)

Friday - Chest/Back/Cardio 
See Tuesday ;)

Saturday - REST

There you have it! A basic and flexible idea of what we do each week, I'm probably forgetting a few things here and there. We might not get to everything on the list depending on the day. A lot of the time we add random new things to mix it up and keep it interesting. If we still feel pretty good after a day of lifting, we do abs prior to cardio. I like to plank before bed, even though the cat gets all up in my business. These days frequently get rearranged. Sometimes rest-day is Friday or Sunday, depending on circumstance. Never feel guilty for missing a workout (or two, or three...you get the idea)! Never feel like you've strayed from your path! And it's never too late to start!

Try just one more time - Happy Lifting!

My Inspiration

Why did I start this journey? What were my goals? What got me going, and keeps me going even now?

In the beginning days of this blog I had an epiphany. I was really unhealthy. I was fooling myself.

"Oh, I'm only 150. It's not that bad" ...then I balloon out to 165, bouncing back and forth. Becoming more and more unhappy, depressed, and physically in pain - I decided that needed to change. Many people in my life attempted to guide me back into a healthy lifestyle, but their concerned suggestions just felt like attacks (they weren't, the people who loved me just wanted to help). So I resisted. It was almost like I was "sticking it to the man" by going against the grain of all the advice I was being given. I was a rebel...a very unhealthy, unhappy rebel.

I finally realized I needed to do this for me. I needed to do this for a better future; for myself, for the ones I love, for the ones I would come to love, even for my future clients in therapy. It would take time, it would be hard - but there was no one who could force me to start but myself. There was a lot of re-starting, straying from the path. It was for good reason I titled my blog after that Edison quote. It was my constant reminder that there was no such thing as failure. I can always try one more time.

Though I was my own kick-starter - there's absolutely no way I could be where I am today if it weren't for so much inspiration and support that surrounds me.

My family, my friends and classmates, my coastie, my gym buddy KT. You have all pushed me, guided me. We've been able to share ideas, you've given me new ones. New workouts, foods to try, and a new mentality on what defines healthy.

Diet is important, but don't let it rule your life!

It's okay to indulge yourself.

Lift heavy. 

One more rep.

You're giving up too easily 

(Yes...yes I was, and I hated you for saying it at the time, but I love you for it now.)

Quality over quantity, in the gym and the kitchen. 

Take time for yourself.

Hey, try this (dear sweet baby jesus, they work)

Mix up your routine.

...and so much more!

You are all so incredible, thank you for being who you are. Thank you for being there for me. For support, inspiration, motivation, and reminding me of how far I've come. You all rock so hard it's not even funny!

There's also a lot of inspiration to be found online. There's a plethora of fitness sites, blogs, instagrams, etc. it's almost out of control! I though I'd share a handful of my favorites with you. 

Bodybuilding.com

I was obsessed with this site when I first started lifting. I still use it today! Their workouts tab is a goldmine of information. You can find muscle specific lifts, and there are even videos to watch so you can learn the correct form. Bodybuilding also has an app you can download on your smartphone for on-the-go!

Rachel's Fit Health

The former roommate of some of my classmates, Rachel has as well-rounded healthy outlook on life. Her blog is full of delicious recipes, exercises, and occasional healthy life-hacks.

Workout Nirvana

A lifestyle blog run by a woman named Suzanne. She posts a combination of workout advice, clean eating, and inspiration for those looking to live healthier. 

Fit Girls Oh Yeah

To be taken with a grain of salt. When you lose weight, your body will reveal itself. Everyone's physique is unique to themselves, so you can't strive to attain someone else's body. But I like visual motivation. I like knowing what is possible and what the human body is capable of. Strong is sexy ;)

Exercise Pinterest Board

My compilation of on-the-go body weight exercises, advice, and silly work out clothes I dream of filling my closet with :) 

Motivation Pinterest Board

Another board of mine that I've filled with inspirational pins. It's a balanced mix of general healthy advice and a few harsh truths to remind me that I need to love my body and to not give up. 

Fit Nanny NY

Last but not least, I wanted to share a blog my friend J and her friend B just started. They are in the beginning motions of making their journey public! I'm so excited to follow their blog and progress as they go along. Check them out and see what you think!

Whoa, if you've made it this far into the post - kudos! You're a trooper ;) Thank you for sticking with me, thank you for inspiring me. I hope this post has helped to inspire you, in any small way. 

Have a great day!!!