Body Fat Confusion

I apologize once again for being M.I.A., life just gets busy sometimes!Β 

What have I been up to?!

Church, youth group, the gym–of course, school, studying, the gym, cleaning, the gym.

Did I mention the gym? πŸ˜‰

I’ve still been following the same workout plan. I wanted to switch it up this week, but I did not have time to learn a new workout with everything else going on in my life. This next week, however, I will be doing a new workout off of muscleandstrength.com. I am excited for the new workout because it’s something completely different than what I am use to.Β 

I’ve also recently gained some body fat. I was trying to gain weight because my body fat percentage was way too low to live on. (I was probably about 9 to 10%) The last time I checked I was around 13% about two or three weeks ago. I feel as though it went up now to maybe 14 or 15%. I’d like to remain around 14% to be healthy. It’s hard gaining weight though because I feel like all my progress is going down the drain, but I know I’m making myself healthier. Does anyone else feel this way about gaining weight?

What do all of you think about body fat? What do you think a healthy percentage is?

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Have an awesome day πŸ™‚ work hard, and see results. You only live this life once, so live your best life!

Motivational quote of the day:Β 

β€œThe lesson I learned is that we too easily deceive ourselves into thinking we’re exerting enough effort. To take ourselves over the top, enough is never enough. Only more than we ever thought possible is enough.”

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Hard work pays off

So, I have a confession to make! I lied yesterday ! I never ended up goig to the gym 😦 . I was still feeling under the weather. However, I woke up today with a vengeance! I hit the stair master for 35 minutes. I did intervals of a work rate of 99 and rest rate of 89, but every other I upped the speed to sprint at 130. I completed a total of 4.5 miles and was dying by the end of it, but the good news is I think I sweated out my cold ! πŸ™‚ hard work always pays off.

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Quote of the day: “Now if you are going to win any battle you have to do one thing. You have to make the mind run the
body. Never let the body tell the mind what to do. The body will always give up. It is always
tired morning, noon, and night. But the body is never tired if the mind is not tired. When you were
younger the mind could make you dance all night, and the body was never tired…You’ve always
got to make the mind take over and keep going.”

Sunday Funday!

Hello beautiful people πŸ™‚ Happy Sunday!!! Sunday is most definitely my favorite day of the week. It’s always a nice, calm morning spent with the people I love — my family. I also love attending my church every Sunday. It’s always uplifting. So, I’ve been sick the last few days. However, I some how managed to still make it to the gym, besides taking off yesterday. Sunday is usually my rest day, but I am going to go to the gym today in order to make up for yesterday. Apparently light exercise is good for boosting the immune system. Plus, I am feeling a lot better today ! πŸ™‚ Thank you baby Jesus ❀ Here are a few pics of my life over the last few days!

I LOVE THESE EGGS! .. (okay so the caps were a little much) .. but they are just so convenient. No need to hard-boil or peel them because they’re already ready to go in the bag! When life gets hectic these babies come in handy.

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I’ve also been loving dates! They are nature’s candy. Yum.

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I tried to convince these two guys that I could do more pushups then them, and I almost did! Push up contests on a Friday night? My kind of Friday πŸ˜‰

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I want this puppy. It was so adorable! My momma didn’t want another dog though. It’s a cockapoo pup.

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Good ol’ beautiful Philly again! πŸ™‚

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and this cute little thing right here is my puppy. She’s the cutest maltese you’ll ever come across πŸ™‚

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I’m also thinking of starting a vegetable garden in my backyard because I go through spinach like its going out of style. Does anyone else have a garden? Any tips?!

Have a blessed Sunday! Take some time out to show some love to family and friends on this beautiful day!

Sweaty Girl Swag

Hello loves πŸ™‚ I apologize for being MIA for the past few days. School started back up and things have just been a bit hectic. I’m continuing to follow the same workout plan from last week, and after this second week of completing the plan I’m going to be switching it up again to a new workout plan! Got to keep the body guessing πŸ˜‰ It’s never good to get too comfortable in a routine–change is good! However, in addition to continuing the workout plan from last week, I’ve also been adding in some HITT cardio! I’ve been doing sprints on the treadmill and stair master. Stair master sprints BURN, and I work up quite the sweat. But I love to sweat! If I don’t sweat enough during a workout, I feel as though it wasn’t such a great workout. Silly, right? Does anyone else love to sweat?! —endorphin addiction!

I also have a few pics to share with you guys!

All of the Eagles football players were at my gym! –Well not all of them. They were playing basketball. That’s vick shooting in the picture. Sorry its blurry, I was trying to be discrete.20120322-103835.jpg

Philly at night from up on top of a building!20120322-103852.jpg

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Celebrated my daddy’s birthday!20120322-103945.jpg

Made homemade pizza!20120322-103958.jpg

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And a perfect omlet! Skills πŸ˜‰20120322-104025.jpg

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No pain, no gain!

TGIF ! Happy Friday to you all πŸ™‚ Today I will be continuing with the workout program that I have been doing for the last 4 days. Today will be hamstring/deadlift day! I am now hitting legs twice a week– why, you may ask? Because my legs are probably the weakest part of my body/ hardest part to build for me. And when something is weak or you don’t like doing it, you should do it more! Hey, what doesn’t kill you makes you stronger and a little pain now will beget big gains later. πŸ˜‰

Learn to love the pain!Β β™₯ Here’s the workout for today, plus I may add in a few extras if I still feel good. The deadlifts are making me a little nervous because the last time I attempted to do them things didn’t go so well. I decided my body just wasn’t meant for deadlifts because my arms just didn’t seem to be long enough. BUT I will be giving it my best shot. I want to do the deadlifts–they’re a great workout for multiple muscles!

Today’s motivational quote:

β€œThe good Lord gave you a body that can stand most anything. It’s your mind you have to convince.” – Vince Lombardi

Deadlift and Hamstrings
Deadlift and Hamstrings
Exercise Sets Reps
DeadliftΒ – Power 2-4 3 to 5
Romanian DeadliftΒ – Muscle 3-4 6 to 12
Leg CurlΒ  – Muscle 3-4 6 to 12
Leg CurlΒ – Burn 1 40

Just keep swimming

Blogging to you live from my gym ! La Fitness — aka best gym ever. ( well I’ve only ever been to one other gym, so what do I know!?) but today that ab workout was weak ! So I did a lot of my own stuff . And for cardio I just got done swimming ! I swam for 12 years when I was younger and I absolutely love it ! It’s a love hate relationship. I hated it after 12 years but now I love doing it in my free time. I love the smell of chlorine , brings back memories ! I’m like a fish πŸ˜‰ could spend all day in the pool haha. Got to have your swimming essentials !

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Swimming is so great for you! It’s a full body workout and easy on the joints πŸ™‚ do any of you swim? Favorite stroke ?