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Did you get your New Year’s Eve workout in??? Shoulder day for me today and tried some newer techniques.

Started with basic dumbbell overhead shoulder presses (not video’d).

Then jumped to dumbbell front raises while sitting on an incline bench and then reversing to rear delt raises vertically instead of horizontally. Felt Good!

Next went to dumbbell Arnold presses with a superset to dumbbell lateral raises.

Finished up with my favorite plate raises drop sets!! So you know what’s hard? Starting with the lighter weight and then going up to the heavier weight. That was rough!!!

Overall good workout! Ended the day with 20 min incline walking with the hubby. Enjoy!

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New Year, New Me….No…

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We’ve all heard it- “I’m going to do better next year”  “2018 will be fresh start”  “I’m going to stop eating all the sugary crap and alcohol I drink now”……Are you?  If you are, good job, but don’t just say it.  Every time people tell me they are going to start fresh I ask what they’re game plan is because you can’t make those decisions without a game plan.  Most answers are “well, no.. I was just going to figure it out then”.  Figuring it out after the new year will mean that you’re already too late to the game.  Figure it out as soon as you get the inclination to change.  Don’t wait for a New Year, an event, a doctor to tell you that you need to.  Those reasons a good reasons to start, but don’t wait for them.  If you’ve been even thinking about wanting to cut bad habits, get back to the gym, focus more on you JUST DO IT!

How do you start?

Best way to start is to research people who were in similar places at one point in their lives that have made awesome changes.  For example, I follow JillFit.com because she was once a bodybuilding competitor who felt she needed to always have a show to keep her motivated and slowly weened herself off that mindset to moderation 365.  So even if you’ve never done a bodybuilding competition she is still relate-able.  She loves wine, cheese, heavy lifting and just feeling awesome.  Another awesome person to follow is Kaelin Poulin. She shares her story of losing 65lbs and has a lot of free content on her website about lifestyle change and food cheat sheets.  Both of these women give away free content to help you on your journey.  Granted they also offer paid content, but once you see how their free content works if you follow it, you’ll want to buy it.

So now, when you go to tell someone you’re planning a fresh and healthy start for 2018, have a game plan ready and make it happen!

I hope you all have a wonderful, healthy and safe New Year!

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What Will 2018 Bring?

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This is my year in a nutshell:

I had no clue  what 2017 would bring!  I am not a fan of resolutions. I have seen too many fail.  I like to do everything I set my mind to the best I can and see where life brings me. This is where it brought me. I stopped “dieting”, but focused on making my body a temple that I love to be in without starving and giving up what I want. It is a mental battle more than a physical battle. I tried to reduce stress the best I could. I read more than I have in the past years and feel like I am reading items that will help me grow. I have also taught myself to drink at least a gallon of water every day. Staying hydrated is so important! A lot of people forget to drink water and then wonder why they’re so tired and sluggish. And the best part of all, I have figured out my eczema situation and that is now under control! Overall I would say my 2017 was a pretty good year!

For now, the gym is going to give me my answers to where 2018 will bring me. I created  a workout routine that I will be using to start the new year off right! This past year, I have been focusing on weight loss and strength and have realized that I miss the art of bodybuilding. Can weight loss and strength come from bodybuilding? Of course, but there is a certain art about bodybuilding that I adore. Bodybuilding requires you to focus and sculpt every individual muscle to perfection. I am going to go back to that while in the gym. I have learned a lot from the programs I did in 2017 and will use what I have learned. I am also excited to jump back into bodybuilding because I love blogging about it. I am going to get back to the mindset of why I started blogging in the first place. To help as many people as I can to enjoy a strong healthy life. I can’t wait to continue to share my journey.

CHEERS TO A NEW YEAR! HERE I COME 2018!

Another Met Con!?!

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Yup!! I’m on a roll!!! This one consisted of lower rep count but a bit heavier weight and with a stop clock set to 25 minutes!!!!

Here’s what I did with 20 lb DBs:

  • 10 Thrusters (squat to overheadpress)
  • 10 pushups to renegade rows
  • 10 lunge to bent over rows
  • 15 jump squats with no weight

I GOT THROUGH 5 ROUNDS!!!! My goal was 4 but I finished my 4th with 6 minutes to spare. So I took a 2 minute break and went to town! Awesome part about these circuits is you can rest when you need to. There is nothing wrong with breaking so you can get those last few reps.

In the video below, I have bits if pieces if each exercise except for the jump squats. I included all 15 reps, watch and you’ll see why! ENJOY!

Christmas Met Con 1

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Yesterday I mentioned that I was going to be doing more Metabolic Coniditioning/HIIT workouts.  Well yesterday’s workout was intense.  Here’s a sped up video of all the fun.  My sister in law joined me for the gruesome workout.  We both felt like jello afterwards, but it’s all for good!  Enjoy!

Holiday Season Means Holiday Gains

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Hi Everyone!!!!!  It’s been a little while since I’ve written on here!  I’ve been utilizing another platform a little bit more called SteemIt

This platform is based on a blockchain and you make money via a cryptocurrency called Steem.  I started it a couple months ago for free and I currently have $24 in my account just from posting content, commenting on content, “resteeming” (reposting) content and upvoting (similar to liking) other users content.  It’s a neat concept and it’s been fun so far.

But I have not forgotten about MuscleGirlFusion!

Holiday weight gain is a huge problem for me and for a lot of people I know.  There’s parties with lots of high calorie food and drinks and we’re all mainly inside because it’s too cold to go outside.  Being inside means no games that require a lot of movement.  Boo.  So to fight off the holiday weight gain, I have decided to put my power training program of to the side until January and do solely Met Con/HIIT.   This decision will help me not put on as much weight and will help me to maintain where I’m at so I don’t put on the holiday 15.  DQmeys9ob3cutDbtaK8Lpo2wgHeXekmqZeouvFQemV8ToCA

Today, I will be doing my second Metabolic Conditioning/HIIT program.

The first program I did was in a hotel and it only took 20 minutes.

First 8 minute Circuit

  • Burpee
  • Pushup (went up in reps 1, 2, 3,4 ,5 then back to 1, 2, 3 etc)
  • Jump Up
  • DB Curl (10lbs)
  • DB Overhead Press (10 lbs) (went up in reps 1, 2, 3,4 ,5 then back to 1, 2, 3 etc)

1 Minute Break

Second 8 Minute Circuit

  • Burpee
  • Push Up
  • Renegade Row
  • Jump Up
  • DB Row (10lbs) (went up in reps 1, 2, 3,4 ,5 then back to 1, 2, 3 etc)
  • DB Fly (10lbs)

This may seem easy, but try it.  It is not.  I’ve attempted this with 20 lb dumbbells and had to back down!  LOL

Today’s workout is going to be a similar concept, but instead 10 minute circuits and going up to 10 reps of one exercise in each circuit, and everything is body weight.

(2) sets of 10 Minute Circuits

  • Burpee
  • Pushup
    • first 10 min, these will increase 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 then back to 1, 2, 3… etc
  • Knee Cross Over
  • Stand
  • Jump Squat
    • second 10 min, these will increase 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 then back to 1, 2, 3… etc

So here you have it, the first two Met Con/HIIT circuits.  Help yourself and try them out!!!  Both can be done at home with or without dumbbells!  Enjoy!

 

SMonday……

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All the feels today.  Oye, those days when you feel almost every emotion are rough days.  And since yesterday was pretty much non-stop from 6:30am through 10pm, today is a day of not doing anything except watching TV and chilling.  Show of the day- Marvel’s Agent Carter.  Not too bad, easy to binge.  It’s a continuation of Captain America in the time period he was around (40s? I’m bad at this…).  Everyone needs a day, I typically feel like I need more days than I should… but I may as well take advantage of it now until something else comes along or I start a new weekend adventure.

Tomorrow will bring another day.. enjoy your Smonday.