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walking….talking…. and not listening!

I live in a household with my husband, daughter, my black lab, and golden retriever. They all love me but they certainly don’t listen to me! Maybe I missed the memo that informed me that the words NO, DON’T, STOP, mean something different to these four creatures.I spend 90% of my day saying No, Stop, Don’t do that, Eh Eh! and then the other 10% is repeating those words! I think the most infuriating one is my husband; I mean he is an adult, right?!?! How can I expect the dogs and child to listen when he doesn’t! I know I’m not the only wife and mother who has felt that way so that thought helps!!

My daughter is now 17 months old and I am simply astonished at how fast she picks things up and makes associations with things. Her and I spend basically all day talking, singing, dancing, learning. It is so much fun to see her enjoy learning new things. To her I don’t think she realizes that is what we are even doing. I try to make it fun (usually at my own expense… I’m so glad no one can see or hear me throughout the day making up dances and songs). She has 37 words in her vocabulary, she knows 6 shapes, she can identify 6 shapes, and knows 14 animal sounds.

She is becoming so much more independent or so she thinks she is. I would love to let her walk around but she hasn’t quite grasped the concept of ‘walk this way’ or ‘come here’. Therefore it is easier for me to carry her to the car or to her bedroom, etc. My lovely husband hasn’t figured this out and lets her walk, then when it’s time to pick her up and actually go where we were originally headed she throws a fit…. then guess who gets her… MOI! I know she has to learn by doing and I’m fine with that but I tend to pick better times to allow her to ‘learn’… for example when its not meal time or when we need to go somewhere. She’s feisty and I think we are going to be in trouble with that as she gets older! She is however, for the most part a happy baby and has been really good when we are out in public, which I’m so thankful for. I know it probably won’t last but…. fingers crossed. Every day with her is still the best day I’ve ever had! With each new chapter her and I encounter we will just embrace it and find joy in it…. living in the moment!

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Girls Bench Too

Have you checked out instagram or youtube to search for anything fitness related? Whether for ideas on future workouts or maybe to find some extra motivation one day. Well if you have one thing becomes very clear… Females post about doing leg workouts; specifically glute workouts CONSTANTLY! I get it, everyone wants a JLO booty and some ‘junk in the trunk’. I work my legs as well but it is definitely not my favorite thing to do… it’s more like the necessary evil since I enjoy running. I wish I saw more females showing their chest workout or working on biceps. I personally love doing bicep curls and bench presses. I follow a lot of male fitness pages because that’s where I find a lot of good workout material.

Back day is still by far my favorite and after every back workout I leave the gym feeling like a badass. Chest day isn’t far behind that though. I will admit for the first 5-6 months of working at the gym I avoided bench press; and for a couple of reasons. 1. I didn’t think I was ready for them. I go to the gym on my own so I don’t have a spotter and didn’t want to get caught in a position where I couldn’t lift the weight back up. 2. I was intimidated because everyone in the free weight area were men. And they were fit men for the most part. Fortunately after a while I just sucked it up and did it (ok, the gym was pretty empty so I knew no one would be watching me). From the first set I was hooked. I used to do a lot of the machines for chest or I would do cable crossovers…basically anything except bench. I also didn’t work my chest regularly because it’s not like it would make my breast smaller (which would be awesome). I began to research how chest exercises could benefit women and I found a lot of great material. So I decided to start incorporating a more regular chest day.

I now work chest/triceps/shoulders twice a week [currently I’m on a 3 day split that I repeat twice:

Day 1: legs (I do typically focus on my weakest part; hamstrings/Abs

Day 2: chest/triceps/shoulders

Day 3: back/bicep

Day 4: legs/abs

Day 5: chest/triceps/shoulders

Day 6: back/biceps

Day 7: REST day from gym

I go to the gym after my daughter goes to bed so I’m usually there from 8pm-9:30pm (I take advantage of my ‘me’ time)

I also run 3-4 days a week; usually 2-4 miles a day. I did run 6.5 miles today which is a huge victory as that is the farthest I’ve run EVER! YAY! For anyone that things running pushing a stroller makes it easier; let me tell you it doesn’t, especially uphill.

Anyhow, I am currently able to do 3-4 singles at 115# on flat bench and 3-4 singles at 100# on incline bench. I also love doing dumbbell bench and incline bench which I’m up to 40# dumbbells. It may sound kinda nerdy but I get a kick out of the fact that I go to pick up dumbbells from the second row of dumbbells. It also helps when people give you thumbs up or compliments your form and progress. My bench goal right now is 135#! I want a 45# plate on each side of that bar. I’ll get there in due time.

I’m not by any means the only girl in the free weights area there are a few of us and I hope to see more venture in that area. I’m sure by now you’ve seen or read the quote; “strive for progress, not perfection!” It is one of my favorite quotes because it’s so true in any aspect. Every time I enter the gym I am looking for progress from my last workout. One more rep, one more set, more weight. If someone reads this who is just starting out don’t worry if you are intimidated about a particular exercise, part of the gym, or anything. Just keep doing what you are doing and each time do one new thing to get you closer to whatever you’re nervous about. In my case, I did dumbbell bench/incline bench. These were in the free weights area so I was getting accustomed to the environment. I’d watch those with good form and take pointers. Slowly but surely you’ll get to where you want to be. Remember, every experienced or muscular person in the gym used to be just like you; new, nervous, unsure. Just do you! If someone reads this who is a veteran in the gym use this as a reminder to be less judgmental of ‘newbies’, offer to spot them, encourage them, or just ignore them and let them do their thing. I truly wish people would empower each other more instead of finding something to poke at. I could go on and on about that but I’ll move on.

I hope to see more females lifting heavy weights and to break out of the norm that all you should only do is squats, stair master, or plyo circuits. There are no boy exercises or girl exercises… working out is truly an equal opportunity environment. The weights won’t judge you for being male, female, new, or veteran… they just want to be lifted up and put back down.

my tip: Lift Heavy & Lift Often! :):)

Happy Lifting!

I’ve added a couple pics from my instagram account @tnm_514 of some of my chest workouts. 11247852_1492069081103100_1581588425_n 11349415_396298803914217_441241565_n 11850228_123339781348034_1491797210_n

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NEW GADGET!!!

I’ve been really working on my health and fitness for some time now and I felt that it was time to step up my game when it came to tracking what I’m doing.

I’m very much still for paper/pencil tracking and I will continue to do this probably forever but I am officially in love with my new Fitbit watch. I got the Fitbit charge HR and I couldn’t be more happy with it. After reading reviews I was a little unsure about it but I haven’t noticed any inconsistencies with what I was using before; which was my Polar F4T watch. The best part about the Fitbit is that there is NO chest strap. I couldn’t even begin to tell you how many times I would forget the strap or the watch… or starting the watch when I was working out. With the Fitbit it does it for me! I also love that the app allows me to customize different aspects and monitor things throughout the day.

It really has motivated me to keep moving throughout the day because I want to hit my goals. If you know me at all by now I like checklists and goals; crossing something off my list or meeting a goal gives me such a high! (yes I know I’m strange).

The first time I used it to work out I wore my polar chest strap as well to see how close it was with heartrate and calories burned. After my run I noticed that the difference was less than 5 beats and within 20 calories. That to me is perfectly fine; because there is never going to be a completely accurate device. I love that I can track my water because I am HORRIBLE at drinking enough water. All I drink is water (and coffee… which let’s face it is flavored water) but I just never drink enough. I love that I can connect it to myfitnesspal and it will transfer how many calories I’ve had so I can compare with my daily progress how I’m doing! I just overall love it!

If you are in the market for one I highly recommend the Fitbit Charge HR. image1 (1) image3 (10) image4

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7 years ago today!

It is crazy to believe that 7 years ago today I met my husband. It’s even crazier to sit and think about everything that has happened 7 years. I don’t know if it is normal but the older I get the faster time seems to go by. The past 7 years have not been easy but I wouldn’t trade them for the world. Thinking about this milestone just got me thinking about life, and time in general.

I remember being in younger thinking about when I got older, married, and had children of my own; I used to look at people (who I am now) and wonder what life was like as an adult. It doesn’t seem like that long ago yet it does. It’s bittersweet really. Now I look at younger people (who I used to be) and think that I hope they are enjoying their youth and all that is in front of them. As much as I wish I could go back in time I am also very content being 30, married, with a child of my own.

If you have every sat back and really thought about this journey that we are all on called life; it’s just crazy. We are constantly looking and dreaming of tomorrow and what the future holds. We reminiscence and long to revisit moments and experiences from our younger years. How often though do we just appreciate the now? That’s very very hard to do. Every day I talk with people about yesterdays and tomorrows; not as much of today though! I would like to do that more… appreciate the moment!

I’m so glad my plans changed 7 years ago and I went to that local bar and made eye contact with an attractive man. I’m glad he came up to talk to me. I’m glad I gave him my number. I’m glad he called. I’m glad I moved away from home to be closer to him. I’m glad he asked for my hand in marriage. I’m glad we got married. What I’m most happy about is having our daughter!

I know in comparison to some 7 years isn’t that long but for us it’s the longest relationship we’ve had. I’m looking forward to see what happens in the next 7 years!

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Accidental milestone

Yesterday my daughter turned 13 months old. Still cannot believe I have a one year old. Doesn’t seem possible.

While I was expecting her to start walking that is not the milestone I’m referring to in the title. My daughter has always been timid around new toys and really anything so my husband and I decided to get her a potty so she can get used to it before we start with potty training eventually.

Before her bath tonight I decided to put her on it just for fun and she started peeing within seconds. I was so excited. I called for my husband to tell him! I know she usually pees before her bath so that’s why I put her on it but I wasn’t expecting anything. I actually figured she be scared of it. Maybe all those times she goes with me throughout the day is helping lol.

I know it’s super really to get so excited about something that was more a fluke but hey I will take whatever I can get! Lol!

Oh and while the thought of taking a picture entered my head I did not take one. I won’t be ‘that’ mom!

My little girl is being my big girl a little more every day! #imnotready

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Row row row… Your Dumbbells!!! My favorite back exercises

I have mentioned in previous posts how I am really getting into a new lifestyle of health and fitness. I love seeing all the changes both mentally and physically!

I research related topics constantly by reading articles, watching YouTube channels, etc. I am not an expert in these areas. I am interested in possibly pursuing a personal training cert. in the future as I am really finding this as a passion of mine.

I’d like to share some of my favorite exercises per body part. **disclaimer: everything and anything I post regarding health and fitness is what I’m currently doing and is not intended to show/tell what anyone else should do.

For my first post in this series is like to start with my favorite day: BACK and BICEPS!

My favorite back exercises include (I do 3-5 exercises for 3-5 sets of 6-10 reps):

  • Wide grip pull ups
  • Pull down (PR 100#)
  • Seated cable row (PR42.5#)
  • Bent over barbell row (PR40#)
  • One arm dumbbell row (PR30#)
  • Straight arm pull down (PR40#)
  • Reverse grip pull down(PR70#)
  • Hyperextentions
  • Deadlifts (PR195#)

My favorite bicep exercises include (I will do all five exercises 3-5 sets of 6-10 reps):

  • Bicep curl (dumbbell and/or barbell) (20#)
  • Hammer curls (25#)
  • Incline bicep curls (20#)
  • Preacher curls (35#)

I don’t do anything special for biceps l. I will occasionally do curls with heavy cable to have tension throughout exercise.

Back/bicep day is the first day in my 4 day split. Building my back and getting my biceps to grow seems to be a hard part for me but I always walk out of the gym feeling AMAZING after this workout. And let’s face it isn’t that all that matters!!!

Today I completed 26 minutes of interval running and did strength training for over an hour; according to my polar heart rate monitor (which I absolutely love) I burned over 1000 calories today!!

  
If you want to keep up with my fitness journey feel free to find me on Instagram: tnm_514

Train hard!!!