WEEK 2 — Time to Start Sweating
1) Start a strength training program. Aim for a sweat session 6 times per week with a minimum of 5.
2) Keep up with previous challenges from the first week.
Figure out what your goal is for Christmas morning. A simple goal is an ending weight– but if you’re gaining muscle and losing fat it may not be a clear indication of your progress. I will be setting a goal BODY. My personal fitspo page is kind of what I’m going for– though I know it may take longer than 10 weeks to achieve some of those physiques I’d like to get as close as possible. If you’re a beginner stick to bodyweight workouts and avoid interval training– you can use the below workout schedule.
1) Diana Dahlgren — She’s one of my favorites. So glad she took first. She co-hosts Muscle Girls Inc. so I’m a little biased but just look at her body! It speaks for itself.
2) Justine Munro — Wow. Look at those abs and legs! Just wow.
3) Tawna Eubanks — Not sure what it is but she just doesn’t stand out to me. Kinda surprised she took third. Maybe it’s the legs.
4) Ashley LeBlanc — She’s pretty amazing; the only thing I’d change is more booty. Would have preferred her in third place.
5) Ashley Kaltwasser — A little softer than the others in the top 5 but very nice physique (and booty!)
7) Vida Guerra — This girl has an ass to die for.
12) Adrienne Crenshaw — Stunning abs and legs.
17) Bianca Berry — Her first pro show. Love her. She’s got abs, booty and just an amazing overall physique. Wish she woulda placed higher.
When it comes down to what rules and guidelines to follow in fitness and food it really boils down to one thing: what you want your body to look like.
For the length of my fitness journey I’ve generally avoided straight cardio due to my persistent stress fracture in my left foot. Most cardio requires moderate to high impact and it speeds up the time I have before my fracture lands me in another cast. I generally work my cardio in with my strength workouts using HIIT style workouts. But let’s face it- if I want to look like my fitness heroes I need to acknowledge that they ALL do a form of straight cardio aside from their strength training. If I want to look like I stepped off a IFBB Bikini stage then there is no more avoiding it.
In the past I’ve used running, elliptical and jump rope skipping. Running is enjoyable to me– but it has it’s time constraints. If you live in a rough neighborhood (and don’t they all feel like that nowadays) you can’t really go running at night and feel safe about it. Even if it’s not night you have to worry about secluded areas where you can get snatched. I tend to workout at night so running is generally out of the question for me. The elliptical is great and low-impact but it requires a) the money to buy a machine for home or b) a gym membership. I’m not a huge fan of gyms. They are expensive and I don’t really like the idea of driving anywhere to workout. That leaves skipping which is my absolute favorite of the three. It’s cheap, compact, and you can do it pretty much anywhere. Skipping is what I do the most of when I do straight cardio.
I’ve got a 5k coming up in December (my first actually!). Which means I’ve got to work on my cardiovascular endurance. If I can’t run; I’m going to skip. Due to my injuries I have to take it easy so for now my goal is to do at least 2 straight cardio sessions per week. Wish me luck!
Click on the photo to be taken to their individual websites.
Ronda Rousey — She’s an MMA icon. She’s mean and she doesn’t mess around. I don’t even watch MMA and I love her; that’s how amazing she is.
Zuzana Light — If you know me at all you know she’s my hero. Her workouts kill and her coffee talks are always what I need. Hero worship anyone?
Krissy Mae Cagney — This girl is a beast and her approach to nutrition is similar to what I believe in. She’s the most inspirational person in my Instagram feed. I would kill to participate in one of her bootcamps.