Thankful for Style

Thankful for Style

Hey guys! Happy Sunday!

Can you believe Thanksgiving is this week? I honestly can’t, but I am truly thankful for a short time to relax, bond with family, and feast on some holiday yummies. Thanksgiving just means we are one step closer to Christmas, aka the best holiday!

While the food may be the main event at your Thanksgiving gathering, no holiday get together would be complete without a bomb outfit to show off to all of your relatives. There’s nothing quite like prancing around the kitchen and grazing on snacks in an outfit that makes you feel like the fashion icon of your family. Your cousins have nothing on this.

So, to help you look your best I have linked some of my Thanksgiving style inspo outfits and accessories from all of my favorite websites! Enjoy!

-Cay

 

This Mascara is a Miracle Worker. Honestly.

This Mascara is a Miracle Worker. Honestly.

Hey guys!

I hope everyone has had a great week! Today, I am going to fill you girls in on how to get long, thick, and defined lashes without having to spend all of your hard earned money on expensive lash extensions!  This post is a MUST READ.

Recently, I one of my Facebook friends reached out to me and urged me to try a new mascara that is part of the Younique brand called Moodstruck Epic Mascara. She swore by it and said that she was selling it in huge volumes just because of how good it is and how high the demand for it was.

I don’t know about you, but I never turn down a great makeup sample. Especially one that has reviews as good as this mascara did. I happily obliged to try out the mascara and patiently waited for my package in the mail. Okay, maybe not patiently waited but excitedly waited. Girls gotta have her mascara. When it finally came in I was ecstatic.

First, can we talk about how cute this packaging is?? Just the little eyelash stickers that are taped on the back make the packaging look so cute and make you feel like you’ve really invested your money in something that’s high quality.

As cute as the outer packaging is, I’ll be honest and say I might have aggressively ripped through it to get to the goods. A worthy cause in my book. The mascara tube is shown above. No weird shaped tube, a simple design, and a really good volume size. Phase 2 of liking this mascara complete. Now on to testing, drumroll pleaseeeee…

Seriously, WOW.  I tried my best to get a really good before and after picture but, if you have ever tried to take a picture of your eyeball with an iphone, it can prove to be quite difficult. However, even if this isn’t the best pic, look how dramatic the difference in my eyelash length and volume is! I was honestly amazed because I did not think that it would be this drastic of a difference.

After wearing this mascara all day, and basically every day since I received it, I have made a list of all of the positive qualities that it has:

  • Super lightweight: a lot of mascara can make your eyelashes feel weighed down and heavy after multiple coats, not this mascara! My eyelashes felt light and feathery even after numerous coat applications.
  • Long Lasting: After a long day of running around town and going to all of my classes my eyelashes looked just as good as they did when I started the day!
  • Sweat and Gym Proof: I took this mascara through multiple high intensity workouts and not once did I deal with mascara running down my face or into my eyes. What a blessing.
  • Easy Removal: Most mascaras that promise to make your lashes thicker and longer are a huge pain when it comes to removing it. Not this mascara, I was able to get my eyelashes completely clean with only one makeup wipe. I love that this saved me a makeup wipe or two and that I didn’t feel like I was damaging my natural eyelashes trying to get it off.
  • Great Price: I will not hesitate to spend money on mascara if it has good reviews. Before I tried this product, I believe I was spending about $45 on a mascara that was pretty good, but definitely not as good as Moonstruck. That’s why when I found out the price of this mascara I was so surprised with how affordable it is! You really can’t afford not to buy it!

Ever since I started wearing this mascara I have received multiple compliments on my eyelashes. Someone even asked me if I had gotten extensions! I rate this product a 10/10 and would definitely recommend that you consider making an investment in yourself by purchasing this product. Everyone wants to be fabulash 🙂

If you would like to get amazing, natural, and beautiful looking lashes visit fabulashsuzanne.com or simply click this link!Have a great week!

-Cay

 

Intermediate Week 3

Intermediate Week 3

Monday: HIIT it

1 mile run on tread

At mat, 4 rounds

  • 12 burpees
  • 20 situps holding 8 lb medicine ball
  • 30 leg raises
  • 1 minute plank

Tuesday: Lit Legs

10 minutes on stairmaster or incline walk at 6.0 doing 4.0 mph

At weights, 3 sets per exercise

  • 16 forward leg lunges (8 per leg) holding 5-10lb dumbbells in each hand
  • 16 weighted step ups (8 per leg) holding 5-10 lb dumbbells in each hand
  • 20 bodyweight squats
  • 16 backward leg lunges (8 per leg) holding 5-10 lb dumbbells

Wednesday: Cardinooo

On Tread

0.10 mile warmup at 3.5 mph

0.5 mile run at 5.5 mph

0.25 mile walk at 3.8 mph

0.15 mile run at 6.0 mph

0.25 mile walk at 3.5 mph

0.5 mile run at 5.0 mph

0.5 mile incline walk at 4.0 mph

*stretch after*

Thursday: Arms

Warm up with 0.5 mile walk on tread

At mat, 3 rounds

  • 15 girl pushups
  • 1 min plank
  • 15 commandos

At weights, 3 sets

  • 10 dumbbell curls (5-10lb weight)
  • 10 tricep kickbacks ( each arm, 5-10lb weight)
  • 10 shoulder raises (each arm, 5-10lb weight)

 Friday: Total Body 

Start with 10 minute row

At mat, 4 sets

  • 12 burpees
  • 20 girl pushups
  • 20 situps
  • 20 leg lunges
  • 1 minute plank

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

Beginner Week 3

Beginner Week 3

Monday: Arms & Cardio

On tread

0.25 mile warmup at 3.5 mph

0.25 mile run at 5.0 mph

0.25 mile walk at 3.5 mph

0.25 mile run 5.0 mph

At mat, 3 rounds

  • 10 girl pushups
  • 30 second plank
  • 10 seated dips
  • 20 jumping jacks

Tuesday: Cardio

20 minutes on Cardio machine of choice! Stretch After!

Wednesday: Legs 

Start with 5-10 minute bike

At mat, 3 sets

  • 20 bodyweight squats
  • 16 front leg lunges (8 per leg)
  • 12 side lunges (6 per leg)
  • 20 high knees

Thursday: Cardio

On tread

0.10 mile warmup at 3.5 mph

0.40 mile run at 5.3 mph

0.25 mile walk at 3.5 mph

0.25 mile run at 5.5 mph

1.0 mile incline walk at 3.5 mph

Friday: Total Body

10 minute row or walk on tread

At mat, 3 rounds

  • 30 jumping jacks
  • 20 high knees
  • 20 bodyweight squats
  • 10 squat jumps
  • 1 minute plank

     

    *disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

 

New Meal Prep Recipes & WOW

New Meal Prep Recipes & WOW

Hey Guys! Happy Monday!

I realize it has been awhile since I said I was going to bless y’all with some new meal prep recipes, so today’s post features two new yummy meals that I’ve started packing in my lunch bag. Enjoy!

Oven Baked Tilapia with White Rice and Green Beans

What you’ll need:

  • fresh or frozen tilapia filets (I always try to choose fresh & always check the origin of fish)
  • 2 Bags of Uncle Bens Ready Rice Original
  • 2 Cans of French Green Beans (french style is a personal preference)
  • garlic powder
  • cajun seasoning
  • light olive garden dressing
  • vegetable oil
  • butter or margarine

Directions:

Preheat oven to 425 degrees. Grease bottom of a 9×13 glass baking dish with vegetable oil and place filets inside. Lightly season the filets with garlic powder and cajun seasoning. (I like a lot of spice so I use a generous amount of cajun seasoning.) Place inside oven and bake for 15 minutes. When the fish is cooked it should flake easily with a fork.

2 minutes before fish is finished cooking, drain your 2 cans of green beans and pour into a microwavable container. Add 1/8 stick of butter, garlic powder to taste, and olive garden dressing to taste. Place in the microwave along with your 2 bags of ready rice and cook for 2 minutes. (be sure to cover green beans with a paper towel so they don’t spill)

Once your tilapia, rice, and green beans are finished cooking place them into your meal prep containers and you’re set for the week! Usually this recipe makes 5 servings for me.

BBQ Pork Chops with Potatoes and English Peas

What you’ll need:

  • 5 boneless pork chops, trimmed
  • 2 bags of Idahoan instant mashed potatoes
  • 2 cans of no salt added english peas
  • Sweet Baby Rays bbq sauce
  • hot sauce
  • garlic powder
  • cajun seasoning

Directions:

Preheat oven to 425 degrees. Grease bottom of glass cooking dish with vegetable oil and place pork chops inside. Season with garlic powder and cajun seasoning to taste. Sprinkle hot sauce amply over pork chops. Run a line of Sweet Baby Rays down each pork chop. (or you could drown them in the bbq sauce but that defeats the health-conscious purpose) Place in the oven and bake for 17-20 minutes.

Prepare instant potatoes as described on the back of the package. (I always choose the stove top option over the microwavable option) If potatoes seem too thick, add in a tablespoon of water.

To prepare the english peas, open and drain each can and empty the peas into a microwavable dish. Season with cajun seasoning to taste. Microwave for 2 minutes.

Once food is cooked, place it into containers and pop them in the fridge!

 

These are the two different meals that I have been switching between each week! I always like to add a side of fruit, whether it’s a banana or a generic fruit cup, to each of my meals to give me some sweetness. I hope you enjoy these recipes and find them as tasty as I do! WOW below!

-Cay

Monday: HIIT Arms 

1 mile run on tread

On mat, 4 sets

  • 20 pushups
  • 20 commandos, 20 reach outs
  • 20 out in plank jumps
  • 20 tricep dips
  • 15 weighted burpees

At weights, 3 sets

  • 12 bicep curls
  • 12 hammer curls
  • 15 tricep kickbacks
  • 15 tricep extensions

Tuesday: Legs get it

15 minute bike

  • 5 sets of 8 smith machine squats, medium difficulty weight
  • 3 sets of 10 close stance smith machine squats, light weight
  • 4 sets of 12 leg press
  • 3 sets of 12 (6 each leg) single leg press
  • 3 sets of 20 weighted leg lunges
  • 3 sets of 10 (each leg) bulgarian split squats

Finish with 10 minute walk on tread

Wednesday: Cardio & Abs 

30 minutes on elliptical

At mat, 4 rounds

  • 15 burpees
  • 40 mountain climbers
  • 20 situps on exercise ball
  • 20 ab ins on exercise ball

Thursday: Upper Body Weights

15 minute row

At weights, 3 sets

  • 12 bicep curl to shoulder press (each arm)
  • 12 shoulder raises (each arm)
  • 15 chest press, superset with 15 pullovers
  • 20 reverse flyes (10 high weight, 10 low weight)
  • 15 cable face pulls
  • 15 cable pulldowns

Friday: Sweat it out

1 mile run, 20 minutes on Stairmaster

On mat, 3 sets

  • 15 out in jumps
  • 20 bodyweight squats
  • 12 burpees
  • 20 pushups

 

 

 

New Meal Prep Recipes & WOW

New Meal Prep Recipes & WOW

Hey Guys! Happy Monday!

I realize it has been awhile since I said I was going to bless y’all with some new meal prep recipes, so today’s post features two new yummy meals that I’ve started packing in my lunch bag. Enjoy!

Oven Baked Tilapia with White Rice and Green Beans

What you’ll need:

  • fresh or frozen tilapia filets (I always try to choose fresh & always check the origin of fish)
  • 2 Bags of Uncle Bens Ready Rice Original
  • 2 Cans of French Green Beans (french style is a personal preference)
  • garlic powder
  • cajun seasoning
  • light olive garden dressing
  • vegetable oil
  • butter or margarine

Directions:

Preheat oven to 425 degrees. Grease bottom of a 9×13 glass baking dish with vegetable oil and place filets inside. Lightly season the filets with garlic powder and cajun seasoning. (I like a lot of spice so I use a generous amount of cajun seasoning.) Place inside oven and bake for 15 minutes. When the fish is cooked it should flake easily with a fork.

2 minutes before fish is finished cooking, drain your 2 cans of green beans and pour into a microwavable container. Add 1/8 stick of butter, garlic powder to taste, and olive garden dressing to taste. Place in the microwave along with your 2 bags of ready rice and cook for 2 minutes. (be sure to cover green beans with a paper towel so they don’t spill)

Once your tilapia, rice, and green beans are finished cooking place them into your meal prep containers and you’re set for the week! Usually this recipe makes 5 servings for me.

BBQ Pork Chops with Potatoes and English Peas

What you’ll need:

  • 5 boneless pork chops, trimmed
  • 2 bags of Idahoan instant mashed potatoes
  • 2 cans of no salt added english peas
  • Sweet Baby Rays bbq sauce
  • hot sauce
  • garlic powder
  • cajun seasoning

Directions:

Preheat oven to 425 degrees. Grease bottom of glass cooking dish with vegetable oil and place pork chops inside. Season with garlic powder and cajun seasoning to taste. Sprinkle hot sauce amply over pork chops. Run a line of Sweet Baby Rays down each pork chop. (or you could drown them in the bbq sauce but that defeats the health-conscious purpose) Place in the oven and bake for 17-20 minutes.

Prepare instant potatoes as described on the back of the package. (I always choose the stove top option over the microwavable option) If potatoes seem too thick, add in a tablespoon of water.

To prepare the english peas, open and drain each can and empty the peas into a microwavable dish. Season with cajun seasoning to taste. Microwave for 2 minutes.

Once food is cooked, place it into containers and pop them in the fridge!

 

These are the two different meals that I have been switching between each week! I always like to add a side of fruit, whether it’s a banana or a generic fruit cup, to each of my meals to give me some sweetness. I hope you enjoy these recipes and find them as tasty as I do! WOW below!

-Cay

 

 

 

 

Raise the Bar.

Raise the Bar.

Hey guys! Happy Monday!

Raising the bar means setting a standard above what you think you can do or what you expect to be given. It means setting tougher goals, challenging your comfort zones, and getting away from what looks easy. Raising the bar means saying goodbye to complacency and hello to a challenge. So today, I want to boldly challenge you guys to raise the bar on every aspect of your life.

“How can I do this? Why should I do this?” is what I can guarantee you are thinking right now. I completely understand, why should you deal with the pressure and discomfort that stems from setting higher goals and standards for yourself when living a mediocre life can be so easy, and at times moderately fulfilling? Let me prove it in 3 bullets.

  • You are constantly being reminded of your ambitions. Setting goals and having dreams are great, but if you do not create a plan to tackle them step by step each day, your goals and ambitions will always be set in the future. Thoughts are just thoughts without action. Making your ambitions a reality takes consistency, a future state of mind, and a lot a lot a lot of determination. As the great Nick Saban, head coach of Alabama football, once said, “There are two pains in life. The pain of discipline and the pain of disappointment. If you can handle the pain of discipline, you’ll never have to deal with the pain of disappointment. ” I could end my post here tbh.
  • You will gain a new sense of self respect. Think about how your grandma thinks of you, now think about having that same mindset for yourself. She thinks you’re the smartest in the crowd and the most intelligent in the room. I mean, my grandmother once told me I had a chance to be on Tyra’s Top Model. LOL. But to piggyback off this mindset, once you set the standards for what you deserve and develop the mentality to achieve it, nothing can stop you. Now I’m not saying to be cocky because Kendrick Lamar says to #sitdown & #stayhumble but I am saying that knowing your standards will lead to a new type of mindset you develop for yourself.
  • A ripple effect will happen. Picture stacking dominos in a row and then knocking one over, the rest will follow right? The same thing happens when you set and achieve a new goal or standard for yourself. The adrenaline you get from getting closer to the peak of success will motivate you to climb even higher.

And that’s my take on why you should raise the bar for yourself! Talk is easy, actions are hard. I get it. But, hopefully this post motivates you to begin thinking about the actions you need to take in order to live a successful and fulfilling life. Below is my WOW! Have a great week! (ALABAMA SHOULD HAVE WON MISS AMERICA)

-Cay

 

Monday: Arm Burner

*1 mile run on tread*

4 circuits, only stop between circuits

  • 15 out in jumps with pushup in between
  • 20 pushups
  • 12 weighted burpees
  • 15 tricep dips
  • 20 commandos

At weights, 3 sets

  • 21s with short bar and your weight choice
  •  12 wide curls
  • 12 tricep kickbacks
  • 15 seated tricep extension

Tuesday: Leggies 

*10 minute bike*

At weights

  • 5 sets of 8 smith machine squats (alternate wide and narrow stance)
  • 3 sets of 10 leg press, wide stance
  • 3 sets of 10 leg press, narrow stance
  • 12 weighted sumo squats

On mat, 3 sets

  • 20 leg lunges, each leg
  • 20 step ups, each leg
  • 15 out and in jumps

Wednesday: Cardinoooo

Long run, and finish with this ab burner!

On mat, 4 rounds

  • 20 situps on bosu ball
  • 20 leg raises
  • 40 butterfly kicks
  • 30 side taps
  • 20 ab ins on bosu

Thursday: Back & Shoulders

15 minute row

At weights, 3 sets

  • 12 wide grip lat pulldowns
  • 12 front cable pulldowns
  • 15 cable face pulls
  • 12 reverse flys
  • 15 single arm row

Friday: Cardio & Chest 

1 mile run, 20 minutes on stairmaster

At weights, 3 sets

  • 8 barbell bench press
  • 12 incline cable fly
  • 20 pushups

 

 

 

 

Accessorize your Selfie

Accessorize your Selfie

Hey guys! Happy Monday!

I hope that everyone had a great weekend and that you are enjoying this extra day off! I spent my weekend in Atlanta cheering on the tide #roadtosabanteen so after cheering my lungs out and celebrating with the best of them, this free day is very much appreciated. Football season is my favorite time of the year with each weekend feeling like it’s own holiday.

Any girl will tell you (if they are being honest) that half the fun of football season is getting all dressed up for the games. From the outfit, to the shoes, to the accessories, each element is crucial to having our best game day. Winning is crucial too, don’t get me wrong, but a good getup will guarantee a good time and a good mood throughout the whole day. As I thought more about this mentality, I realized that it its true for the gym too! Having the right accessories will help you get into the right attitude for the occasion. So, in today’s post I’ve decided to link some of my favorite gym accessories as well as some that are on my current wish list!

  1. Wireless Headphones: One of the best investments in gym accessories I’ve made is in this pair of wireless bluetooth headphones! They fit in my ear like a glove, have a 3-4 day battery life (appx 12 hrs) and this pair includes base so your music sounds super intense! Plus right now they are $20 off, so hurry!
  2. My absolute favorite Brooks: When I seriously got into running, I tried many different brands of shoes looking for comfort, cuteness, and affordability. These Brooks are hands down the winner. Slip them on and you are running on a cloud. Dick’s has all shoes $20 off right now so get those kicks.
  3. Headband: If you see me in the gym chances are I have a high pony and a thick headband holding back my sweat and fly aways. Having your hair pushed back out of your face is one less thing you have to worry about during your workout. The headband also blocks sweat from running down your face & into your eyes. I linked the lulu one, because its boujie. (conair makes ones that are just as good)
  4. Cute Gymbag: This gym bag is on my wishlist and hot diggity its $10 off. I love every piece in Carrie Underwoods athletic wear brand because of the quality and practicality each item possesses.

That’s all for today! Below is my WOW!

-Cay

Monday: Cardio Circuits

*2 mile walk/run on tread*

3 circuits, break at end

  • 15 burpees
  • 15 pushups
  • 30 second spider plank
  • 15 in and out jumps

Finish with 10 minute walk on stairmaster

Tuesday: Legzz on fire

*10 minute bike*

At weights

  • 5 sets of 8 medium weight squats on smith machine
  • 5 sets of 12 leg press (broken up 6 wide stance, 6 inside stance)
  • 20 weighted leg lunges (10 each leg)

At mats or free space, 3 circuits

  • 15 in and out jumps
  • 12 side lunges (each leg)
  • 20 step ups (10 each leg)

Wednesday: Cardio, yet again. 

30 min on cybex machine or elliptical

*on mats 4 circuits*

  • 20 bosu ball situps
  • 30 leg raises
  • 30 heel touches
  • 20 in and outs

Thursday: Upper Body 

10 minute row

At weights 3 sets

  • 10 dumbbell curl to shoulder press
  • 15 chest press with dumbbell
  • 12 upright dumbbell row
  • 12 tricep kickbacks (each arm)
  • 12 reverse flyes

On mat 3 circuits

  • 20 commandos
  • 20 diagonal pushups
  • 30 shoulder taps

Friday: Either a long run or this Booty Day 

*20 minutes on stairmaster*

On mat, 3 sets, grab dumbbells

  • 30 bodyweight squats
  • 20 weighted dumbbell deadlifts
  • 20 weighted sumo squats
  • 20 alternating lunge jumps

 

Weight, what am I doing?

Weight, what am I doing?

Hey guys! Happy Monday!

I hope everyone had a great weekend! My weekend was spent recovering from the classes I had last week and trying to get ahead of all the requirements that are due this week. Since my internship last spring, I haven’t really been in any serious classes until this semester, so it was definitely a reality check remembering how tedious all of the coursework is.  I am definitely a little #stressed. However, one of the best ways I like to deal with stress is in the gym lifting weights. There is something therapeutic about  taking a huge amount of weight and just lifting it off your shoulders–I guess there’s something metaphoric about it too..haha. However, after talking to some of my gal pals I’ve realized that not everyone takes advantage of this awesome type of exercise because they are either extremely intimidated or extremely confused on what to do. That’s why in todays post I’ve decided to share with you guys some common misconceptions women usually have when it comes to lifting weights in the gym.

  1. It’s too intimidating: “Even tho I walk through the valley of the shadow of death I will fear no evil” I remember chanting as I boldly walked to the weights section of the gym for the first time. If you are a strict cardio queen like I used to be, then you can relate to the sense of unbelonging that the weights section of the gym gives you. Everyone’s grunting, weights are being thrown on the ground, and there’s like this half blackout your body experiences because you are so freaked out and not in your element. This might sound dramatic, but you know it’s true. I remember I was a nervous wreck because I had no clue where anything was and I knew I looked like a total newbie. However, these feelings are so normal for your first time using weights and will pass as you get more comfortable with the environment. To make the transition to the weights section easier, I would suggest bringing a friend who normally lifts with you or bring along another gal pal to ease the uncomfortableness.
  2. Everyone will be judging me: No they won’t. Half the time the people working out around you are so invested in their own workout that they don’t even bother looking at their surroundings.  I know this is the case for me haha because by the end of my 3rd set I look like some type of sweaty wildabeast so I definitely am not making eye contact with anyone. Also, despite what you might think (and what I thought before) most people who lift weights are usually really nonjudgemental when it comes to what you are doing in the gym. Everyone started out as a beginner, so if anything they will probably admire your confidence to just begin. No one starts out as a pro & it takes time to learn and grow.
  3. OMG lifting weights will make me ~big~: Hahahah false. Back when I just ran, I thought that touching a weight would cause my arms and legs to beef up like the hulk or something. That’s because the only impression I had of women who lifted were like professional bodybuilders who dedicated their lives to building a muscular physique. What I didn’t realize was that it is extremely hard for women to look like this naturally due to hormones, body fat, etc. If anything, lifting weights will only add to the toned body look that you are wanting. It wasn’t until after I quit strictly running, and began lifting weights that I began to see the type of bodily tone and lean muscle that I had desperately wanted for so long. So weights=more tone=more fat loss.
  4. “I don’t even know what to do”: Hello internet. Hello Pinterest. Hello OhCayLetsGetFitBlog.  Not knowing what to do is not even an excuse anymore with the amount of fitness outlets there are to gain information from. You can literally google “weighted arm workout” or “lower body weights workout” and have a whole workout written out for you with explanations. Or theres also this awesome blog aka mine that gives to workouts each week! #selfpromotion #ad

Hopefully these busted misconceptions will give you the confidence to venture into the weights section of the gym! As a little bit of guidance, I’ve decided that my OhCay WOW this week will be weights specific with a suggested one mile run thrown into each day! Enjoy!

-Cay

Monday: Arms 

*one mile run*

At weights, 3 sets each, your weight choice

  • bicep curl (12)
  • hammer curl (12)
  • wide curls (10)
  • tricep kickback (10 each arm)
  • lying tricep extension (12)
  • seated tricep press (15)
  • bodyweight bench dips (20)

Tuesday: Total Body (werk your way up)

*one mile run*

At weights, 3 sets, your weight choice

  • weighted squat to press (15)
  • weighted reverse lunges (10 each leg)
  • dumbbell deadlift (15)
  • bicep curl to shoulder press (10)
  • shoulder raises (12)

Wednesday: Legzz

*10 min on stairmaster*

  • smith machine squats (5 sets of 8, medium weight)
  • leg press (5 sets of 10: 3 sets wide stance, 2 sets narrow stance)
  • weighted leg lunges (3 sets 10)
  • one leg dumbbell deadlift (3 sets 10)
  • bulgarian split squats (3 sets 10 each leg)
  • finish with 3 sets of 20 squat jumps

Thursday: Total Body (werk your way down)

*one mile run*

at weights, 3 sets, your weight choice

  • cable face pulls
  • seated shoulder press
  • dumbbell upright row
  • bicep curls
  • weighted sumo squats
  • cable kickbacks

Friday: Back

*10 minute row*

At weights, 3 sets, your weight choice

  • upright dumbbell row (12)
  • reverse flyes (10)
  • wide grip lat pulldown (10)
  • incline flyes (10)
  • dumbbell pullover (20)

 

 

 

How to find balance this semester.

How to find balance this semester.

Hey guys, Happy Monday!

Goodbye summer hello school, it’s back to the swing of things for me this week! As much as I’ll miss the slow days of summer, it’s always fun to think about what a new school year has in store. Since it’s my last year in school, I feel like I’ve mastered several tricks on how to make a schedule that maximizes your day in the most efficient way-hey that rhymes lol. So, I’ve decided to share with you guys some easy ways to get everything you want out of your day in today’s post.

  1. Be realistic with your time: Overcommitting to a ton of different obligations is one of the worst things you can do to your schedule when you are trying to get organized. When you overcommit you are unable to fully devote yourself to each task because you have a thousand other things running through your mind at the same time. That’s why I suggest choosing only 3 commitments for the school year. Of course, since this is a fitness blog, I would suggest making one of your big commitments the gym..but other great commitments could be church, a job, or some type of volunteer work!
  2. Plan your day: If you fail to plan, you plan to fail & that’s the honest truth. Now I know you’re probably like “it’s so tedious to plan my day & often my plans change so what’s even the point” & that’s understandable, but I can guarantee you that a lot more of the things you want to get done will get done if you schedule them. Writing a commitment in stone holds you accountable to follow through on them and also makes the chances of you changing plans last minute less likely. & you dont have to plan your day down to the amount of bites you will take at lunch, but you should plan the general gist of how it should go.
  3. Plan your workouts: If you’ve ever been in a college rec center when the school year begins, you’ll agree with me in the fact that it is basically like a line for an amusement park ride with weights thrown in. Everyones crammed together, it smells a little, and you will probably wait more than you get work out. However, there is a way to finesse the system & actually enjoy your time at the gym. & The secret lies within the time you choose to go. Most people normally go from the hours of 3pm-6pm once the day is over. However, if you have the will power to wake up early or to stay up late to workout-the gym is yours. After you have planned the ideal time, you also need to plan the ideal workouts BUT easily enough I’ve already done that below with my WOW so we can just skip to the next tip 😉
  4. Be flexible when things don’t go as planned: You can simplify your schedule until you’re blue in the face & there will still be things that don’t go as planned. When that time comes, just remember that you don’t have to throw your entire schedule  out the window. Reassess, reschedule, and remember that the perfect schedule is made through trial and error. Also, don’t be so strict to your schedule that you miss out on fun spontaneous opportunities thrown your way. Those moments (in moderation) serve as a breather from the habits of daily life.

And that’s all for today! I hope that today’s post inspires you to tackle the school year with enough energy and enthusiasm to get it done. Have a great week! WOW Below

-Cay

Monday: Long Run 

Switching it up this week and making the long run today! Inspired by all of the bad food I ate this weekend..haha

Tuesday: Upper Body HIIT

1 mile run on tread

4 circuits, only pause at end of circuit

  • 30 plank jacks
  • 15 pushups
  • 10 weighted burpees
  • 10 sets of 2 pushups followed by 6 mountain climbers

Weights *optional*

  • 3 sets of 20,15,10 rep drop sets -your weight choices
  • 3 sets 10 tricep kickback
  • 3 sets 15 overhead tricep extension

Wednesday: Booty Focus 

*20 min on powermill*

Grab a pair of moderate weight dumbbells and a heavy weight dumbbell and move to mats. 3 sets.

  • 15 in and out jumps
  • 12 weighted sumo squats with the heavier weight
  • 12 reverse lunges with dumbbells (each leg)
  • 30 bodyweight squat

Thursday: Anotha cardio day 

Choose to do either a long run today, or a mixed up 60 minute session of elliptical, bike, or stairmaster

Friday: Back 

15 minutes on rowing machine

*At weights* 3 sets

  • 12 reverse flyes
  • 15 one arm dumbbell row
  • 12 weighted shoulder press
  • 15 lat pulldown (low weight)
  • 12 weighted cable cross each arm
  • 15 cable pushdown