Transformation Tuesday

Everyone starts somewhere.  I have been lifting weights since my freshman year of high school (10+ years!) I’ve noticed that only when I start to diet that I notice my results begin to shine through.  In this sense of the word, “Diet” is PROPER NUTRITION. Not a juice cleanse or grapefruit diet, etc.  It means that you are fueling your body with everything it needs to be a well-oiled machine.  Over the past year especially, I have used my knowledge of nutrition and been able to transform my body.The pictures on the left are from exactly 11 months ago.  The pictures on the right are from today…

transform

transform 2

Posing has improved too 🙂 8.5 Weeks out!

I would also like to announce that I recently signed up for the Oxygen magazine ULTIMATE CHALLENGE #TeamErin.  The contest starts July 15 so I will keep posting on that.  It’s a 90 day challenge and I’m hoping the athlete in me will want to take my physique to the next level! The link for more info is here.

team erin

Have a good night 🙂

Michelle

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PREP PARTY!

It’s apparent I haven’t posted in a while.  Oops.

Anyway, I’ve been training harder than I ever have and to me that only means one thing: I AM COMPETING IN ANOTHER SHOW! 

After careful consideration, I have chosen AUGUST 15 as the show date, which means it is 9 weeks, 4 days from today! I am going to use this blog to help keep my moral up, keep me motivated, and hopefully find some supporters along the way! Throughout the next 9.5 weeks I will share my workouts, diet recipes, pictures (lots of pictures), and pretty much everything. I have also decided to do this show without a coach.  This is to test my knowledge, experiment with my body, and really see how far I can push myself. Of course, I will have friends pushing me along the way training with me and helping me with my diet, etc.  But, heck, why not do it while I’m young!?  I had a friend take pictures today and those are below.  I am also posting my workout split and current macros!

9.5 weeks progress pic

 If you have insight, hook it up.  If you have questions, PLEASE ask.  If you just want to say hi, definitely do

WORKOUT SPLIT: 

workout split

For my DIET, I will be following an IIFYM (If It Fits Your Macros) Approach.  I have a pretty fast metabolism and I work out a lot so here is my breakdown FOR NOW (it will change as I get closer to the show)

2178kcal= 250c (~46%), 62f(~26%), 155p (~29%)

I am currently 5’8″ and 155lbs, 21% bodyfat

CURRENT GOALS: 

1. I am aiming to lose ~10lbs of fat (Stage weight- 145lbs) and lose +5% bodyfat. As long as I stay consistent with my diet and tweak as I go, I think I will be fine.

2. Bigger, leaner quads and legs.  Legs have always been my trouble spot.  It’s where I hold most of my fat and the least of my muscle. #Genetics.  During my last show, I did 2 hours of cardio a day. I am afraid that contributed to my lack of leg growth.  This time I am incorporating 2x 30 minute HIIT sessions a week (mostly treadmill work) and 1x 30-45 steady state cardio (going to try to do stairs more, incline walking, and a little running because I love it).  I am also doing legs twice a week and lots o’ booty!

3. Have fun!!! I had a great time my last prep, especially after seeing the end result.  However, I felt like I was always hungry and was always on the treadmill.  It’s not awesome.  I want this DIET/ WORKOUT PARTY to be a blast and I want to share that here!

I’ll be posting pics and workouts throughout the upcoming weeks.  I am also thinking about either making a new instagram account or adding this stuff to my personal account.  Any suggestions? I’m so freaking excited about this I can’t even begin to explain it (I guess I did above, but whatev)!!

Thanks for reading!!! 🙂

Michelle

“She’s pretty big…”

During the hour I spent at the gym today, 3 people commented on how “jacked,” etc. I was looking.

flex1

While my swole was definitely prominent thanks to various factors of water retention, I guess my “jacked-ness” was extra noticeable. The first person to say anything was a man who always says hi to me.  I could take his remark as a compliment. The second was another man who said I have been getting more muscular and segued his remark to ask if I was doing any more shows in the near future. I’m undecided. Maybe he was just trying to have a conversation? I don’t know, I didn’t think about it too seriously.

The third was the kicker. After I had finished my workout I was over by the trainers’ station using the computer and I started talking to another trainer and his potential client. The trainer said something to the woman along the lines of working out and looking like me. Rookie mistake. She just stared at me… So much judgement. He tried to defend me saying that I’m “not huge,” comparatively, and she answered, “…she’s pretty big.” A couple times. She told him she was just gonna go walk on the treadmill. LOL.

Okay here’s my feelings about all of this…
First of all, don’t get me wrong, I love when people compliment or comment on my progress. It means I’m doing something right!
BUT, lady, I can guarantee you will never, ever look “big” like me. Even remotely. Why? Because I have been lifting since I was 15. 10 years of muscle development to get this “big”. I have been on an intense lifting and workout schedule since I was 18 and started collegiate Division 1 track and field. My body has adapted and responded very well to that training. Not to mention my genetics allow me to build muscle pretty well.
Also, if you think that training with a trainer once a week will turn you into the hulk, you’re nuts. He will give you tips and teach you some exercises but doing a couple circuits is probably gonna help you tone up a bit, lean out, not hulk up. So unfortunately, no matter how good of a trainer he is, you’re not gonna be so lucky to be as “bulky” or “big” as I am, sorry to break that to you.
Finally, I hope you enjoy your leisurely walk on the treadmill (While it’s beautiful outside!? What!?) and I hope that burns the fat right up. I can guarantee you won’t get bulky there.

END RANT.

Sometimes it’s hard to receive feedback that may seem negative or unnecessary.  In this particular case, I think I was caught a little off guard. However, over the past year since I’ve been lifting 6x/week and doing some sort of cardio 5x/week I have received a lot more attention regarding my physique.  Mostly positive, but of course some negative.  I think when you don’t fall into the cookie-cutter image portrayed in the media people begin to feel uncomfortable or don’t know how to react.  I also think that people believe that three half hour sessions of cross training workouts and bicep curls  are going to turn them into Arnold Schwarzenegger.  Maybe not, but that’s the vibe this lady gave me.

WHAT MAKES ME HAPPY is that the strong, fit female physique has become desirable amongst the younger female generation.  Visibly, a strong woman is present, one with self-discipline and pride.  The external image that is reflected in internally.  I like that shiz.

What do YOU think?

drake gymI LOVE DRAKE.

Michelle

Injury Prevention. Calm the EF down.

Happy Flex Friday Party People!!

As I sit here on a bag of ice, I will start with a disclaimer: nobody is safe from injuries.  Sometimes, I think I’m superwoman. Like forreal I think I can do anything.  I can’t.  But a reality check like this one is necessary every once in a while.

Anyway, over the past nine months or so I’ve stepped up my lifting and workout game tremendously.  I work out 5-6x/week usually 2x/day (AM lift, PM cardio for time and fueling purposes) and to be honest, I work at two fitness centers so when I have a break, working out is the clear choice in activity.

So this past week’s workouts were as follows:

Monday–  AM Shoulders/ PM HIIT

Tuesday– AM Legs/ PM steady state cardio

Wednesday– AM Back and Bis/PM steady state cardio

Thursday– AM Chest, Tris/ PM Sprints

Well, today is Friday and it’s blank. 

Why? Well, note how it says “sprints” on Thursday PM. Two days after leg day. I didn’t even think about it.

In case you’ve been uninformed of the weather in the northeast this winter, living in New York (or anywhere near it) has been miserable for the past 5 months.  I’ve been performing all of my HIIT work on the treadmill or just straight up skipping it because sprinting outside on a snowy track in below-freezing temperatures isn’t my idea of a Workout Party.  Anyway, Thursday was SUNNY AND OVER 60 DEGREES. Being a track and field athlete from middle school through college, I was so excited for a track workout. And good weather.  OMG.  Like probably more excited than I should have been, but whatever.

So I walk down to the track (about half a mile) and did a normal workout for me- 8x100m, so walk the curve, sprint the straight.  I could fly.  All my splits were :14-:16 and for repeats, that’s pretty great for me.  My twice a week leg workouts were paying off. Until #8, obviously.  I had about 20 meters to go, almost done, and POP! You see this happen to sprinters at meets all the time, the hamstring goes at the very end of their 55m dash and they grip their leg and fall to the ground in agony.  That didn’t happen to me. Thankfully.  But after hobbling the last couple strides, I realized I effed up.  I wobble-walked the half mile back to my building (which so amazingly comes fully staffed with athletic trainers) and it was clear I strained my hamstring. The trainer gave me a bag of ice and told me to take it easy for a few days.  Superwoman doesn’t “take it easy” so that’s when I realized I was definitely not her.

Long story short, I got lucky.  It wasn’t a BAD injury, I mean it wasn’t good, but it definitely wasn’t bad.  I was also lucky to have an athletic trainer check me out almost immediately.  But nonetheless, I effed up.

Like I stated earlier, I’ve been stepping up my workout game for almost a year now which means bigger, tighter muscles. Also, the weather has sucked so that means I wasn’t doing all-out-sprints like I do in the spring and summer.  AND, a :30-:45 “sprint” on the treadmill is tough, but an all-out 100m dash blows it out of the water.  I took a bite bigger than I could chew.

Stretching

So YOU. Yes, you. Before you go out Usain Bolting all over the track, help yourself out and make an effort to prevent possible future injuries…

1. Warming up- Like duh.  Everyone’s body is different but apparently a half mile walk wasn’t enough of a warmup for me.  And 60 degrees may have been a little too cold for my muscles. Who knows, but a warmup is a good idea.

2. Be mindful of your workouts that week-  I should have realized that the Delayed Onset Muscle Soreness (DOMS) after my leg workout two days prior would have had an effect on my sprints.  But you live and you learn.  If your body is sore or tight from a workout, you don’t have to hit the same muscle groups immediately after.

3. Ease yourself into it. It’s okay.  I have to remember that explosive work like sprints uses fast twitch muscle fibers that haven’t been activated in that way for a while.  If you’re starting a new kind of workout, or re-starting it after an extended period of time off, don’t think you can be 100% the first time you do it, intense stuff takes practice.

4. Stretch. I definitely don’t do enough of this.  I love my foam roller but it hurts.  Like a lot.  From here on out, I vow to cut down my PM cardio on leg days down and replace it with 30 minutes of dynamic and static stretching and foam rolling.  Hopefully this will help me in the future.

5. Rest. If your body feels like it needs some rest, it probably does.

So in conclusion, don’t try to be a superhero or an Olympic athlete.  Unless you are one.  Then you do you, boo. Be mindful of your body and take all preventative measures so that this kind of stuff doesn’t happen to you.  It’s all good in the hood but missing my second leg workout this week was a bummer.  On the bright side, my arms are gonna look so sick next week ;).  Have a happy and healthy (and injury-free) weekend!

Michelle