Workout Wednesday // Burn Your Abs

Hi loves and welcome back to another workout Wednesday! I hope you are all enjoying these weekly workouts I've provided you with over the last month or so. Today's workout is going to be making you say OH MY GOSH MY ABS! I put this workout together one evening at home. That is the best part about this workout is that you can do it anywhere! Traveling? You can do this in your hotel room. Don't feel like going to the gym? Great do this routine in your bedroom. It's great to add to any day of the week's workout. Doing legs today throw this routine in at the end and you will saying wow today was an AWESOME workout! 

Okay...let's get to it! Sorry in advance because you will be feeling the burn from this routine. 

5 sets:

Crunches: 100 reps

30 second side plank each side

Leg lifts: 45 reps

Bicycle crunches: 1 minute

Rest: 45 seconds

Crunches: 50 reps

1 minute plank

Leg lifts: 35 reps

Bicycle crunches: 30 seconds

Rest: 45 seconds

Crunches: 25 reps

30 second side plank each side

Leg lifts: 25 reps

Bicycle crunches: 30 seconds

Rest 45 seconds

Okay thats 1 set! 4 more to go! You got this! Don't give up. It will be challenging but you will be feeling proud of yourself after you complete this routine. Remember pair this routine at the end of a lifting session to get maximum results. I like doing this routine at least 2 times during the week. 

Until next week! 

Xoxo,

Shelby

Workout Wednesday // Bubble Butt

Hi loves! W E L C O M E  B A C K to another workout Wednesday! Who's ready? I know I am because today is all about them glutes. Ladies, I know you are all wanting to have a more toned sexier booty, and there is no better way to get that "bubble butt" than by following this simple routine a few times a week. Really focus on the muscle threw every movement and squeeze those muscles at the top of every motion.

My booty could use a lot more toning, especially around where my hamstrings and glutes connect. I love doing this routine, so I hope you do too! Enjoy this workout and I hope your booty feels the burn.

Bubble Butt Routine

Lying hamstring curls single leg then superset with both legs 

4 sets of 15 reps each leg then 4 sets of 20 reps both legs

Squats 

Start out with one warm-up set then move to heavier weight

(5 sets of 10 reps) 1 warm-up and 4 regular sets

Front squats

4 sets of 10 reps

Sumo squats with dumbbell

4 sets of 20 reps

Cable kickbacks 

4 sets of 20 reps

 Dumbbell stiff legs

4 sets of 20 reps

Plate hip thrusts, squeeze at the top

4 sets of 20 reps

This workout is super quick and effective! I love doing this routine 2 times a week. I like to split up my leg day into two days during the week. I usually do more hamstring & glute work and then I will fully focus on the guards on another day. Be on the lookout for a leg day workout that will have you saying..."holy cow that was a killer workout"

Xoxo,

Shelby

Workout Wednesday // I'm Bringing Sexy BACK!

Ahhh...it's Wednesday which means it's time for another WORKOUT WEDNESDAY.

Hope you got a clue from the title what today's workout will be. We will be working out our backs, let's give them something to talk about with this amazing back routine. 

This picture is over a year old but it was way back in the beginning when I first started weight training consistently. I haven't taken a progress picture in a long time so maybe that's something I can add onto my to-do lists. I hope that you all enjoy this routine. It isn't loaded with a ton of moves and I've tried to set it up so it flows from one exercise to another. Let's here your feedback on this routine down below in the comments! 

One thing you will notice each week with these new weekly routines is that I love to add in isolation moves. These have helped me build the shape and definition in my muscles. Overtime you'll gain strength as well.

Okay let's get to your workout! 

Saturday Goodies

Thank you GYMSHARK 💙 this is by far one of the biggest packages I've ever received and I was so excited to see it waiting for me. 

Workout Wednesday // Arm & Shoulder Routine

Hey Loves! Hope you all are having a fabulous Wednesday. Today's blog post is going to be a short 30 minute arm and shoulder workout routine. I ran threw this routine yesterday while I was at the gym and I loved it! Just made it up as I went along and I had my mind set on getting out of the gym at 6. It is nice if you are in a time crunch and need something quick and effective. So enough chat and let's get to the workout. 

Superset

3 sets of 12 reps 

Bicep curls followed by Hammer curls

( I used 10 lb dumbbells and at first it was easy but wait until the last few reps)

Lateral raises (7.5 lbs) 

Superset

3 sets of 15 reps

Upright row followed by Alternative front raises (15 reps each arm)

(I used 8 lbs for both exercises)

Shoulder press 

3 sets of 12 reps using 15 lbs 

(again these were difficult, so if you need to drop down in weight that's okay, you'll eventually work your way up as you get stronger)

Arnold press

3 sets of 12 reps

Superset

3 sets of 12 reps

Tricep push downs followed by tricep pull downs ( I used the cable machines with a straight bar attachment) 

Tricep extensions

3 sets of 12 reps

That's it! You'll be rocking those sexy arms before no time if you do this routine 2-3 times a week!

Xoxo,
Shelby

Chest Workout: 6 Moves to Perk Up Your Boobs

Hi loves and happy Monday!

Today's post is going to be all about the chest...chest workout that is. This muscle group has started to become a favorite of mine lately. I notice when I do work on my chest muscles my boobs start to look a little more lifted and perky. (TMI...oops) What lady out there wouldn't love to add a little lift to their chest though..

Okay, okay, so now I have you wondering what types of exercises will give you that lift I'm talking about. Well here are my favorite exercises to perform.

Bench Press (Do what weight your comfortable with)

10 reps for 4 sets

Seated Incline Press 

12-15 reps for 4 sets

Chest Dumbbell Flys

12-15 reps for 4 sets

Machine Flys

10-12 reps for 3 sets

Cable Flys 

10-12 reps for 3 sets

Exercise Ball Pushups

Roll out on the ball so that your legs are resting on the ball and your hands are shoulder width apart. Perform pushups like normal. 

12-15 reps for 4 sets

Do this routine 2 times a week or however often you feel the need to. I would love to hear back from you all to see how this workout helps perk up your boobs! 

xoxo,

Shelby

Working on that BOOTY!

Welcome back to the blog! Today I have for you a FREE workout I did today in the gym. It focused mainly on hamstrings and glutes with a little bit of quad action. You will definitely feel the burn during this workout. And at the end of the workout I followed it with 30 minutes of cardio. Talk about a hot mess.

Here is what the workout looked like today...

Lying Hamstring Curls 4 sets of 15 each leg (isolation) followed by negative reps with both legs for 10 reps. 

For me I started out with lighter weight for the isolation and increased my weight by 20 pounds when I moved to negative reps. You will definitely feel these working after the first set! 

Donkey Kickbacks on Cable Machine 4 sets of 15 each side superset with pushdowns on pull-up assisted machine. 

Make sure to squeeze at the top to activate your glutes. On the pull-up machine step on with one foot and center your heal in the middle of the step. Chose a weight with enough resistance and push down the step and squeeze your booty. You will see a little "booty pump" after doing these. :)

Quadricep Extension 4 sets of 10 each leg (isolation) followed by both legs for another 10 reps.

Seated calf raises 4 sets of 15, regular followed by toes in then followed by toes pointed out. This counts as 1 set. 

Your calfs will be burning from this combination, but it's a great way to mix it up. 

Hip Thrusts with smith machine 4 sets of 15.

These are a little different. First get a mat and place it on the floor. Pick a comfortable weight then kneel down on your knees. Place the bar behind your head like you would for squats. Sit back pushing your butt towards your feet. Using your glutes push yourself back up and squeeze at the top. Be careful to not put stress on your lower back as well! 

THIS COMPLETES YOUR BOOTY WORKOUT!!! NOW TIME FOR CARDIO!!! 

Your cardio is 30 minutes of 15% incline on the treadmill at a pace of 3.5-4.0 depending on your preference. When you hit 25 minutes take your incline down to 7% and your speed to 3.0. Then finally when you have 2 minutes left take your incline all the way down to 0% and walk it out! 

Give me some feedback on how you liked this routine. Let me know if you'd like to see more of these posts as well :) Comment below if you completed this routine! 

xoxo,

Shelby

Chest Workout

Today was chest day for my workout, and I wanted to share with you all what it consisted of.

WOD

Bench Press (5 sets)
Warm up of 10 reps (chose comfortable weight)
I did 75 lbs for 8 reps

Chest Flys (4 sets)
I used 12 lb dumbbells and did 12 reps

Chest Press Machine (4 sets)
37.5 lbs for 12 reps

Cable Flys (4 sets)
Not sure how much weight but used the 3rd notch.
12 reps

 Superset Tricep push downs & Tricep kickbacks (5 sets)
Used a straight bar attachment for cable machine and the cable wire
Tricep push downs used 5th notch and did 12 reps then went to cable wire set it for lowest weight and did isolation moves. One arm did 12 reps then switched to other arm and did the same.

Tricep Push Downs w/ rope attachement (4 sets)
Used 4th notch and did 12 reps

Lying Overhead Extensions (4 sets)
This exercise works chest muscles. I chose a 15 lb dumbbell for this exercise. Lie down on flat bench, position dumbbell over chest and extend arms straight over you head and then bring them back to your chest. *Hint* When you do this move squeeze your chest together when coming back to center.
Do 12 reps for 4 sets

Overhead Tricep Extensions (4 sets)
I chose two 10 lb dumbbells and did 12 reps.

Hope you all enjoy this workout! I know I did and my triceps were on FIRE! Lookout for more FREE workouts! 

New Year, New You, 2014!

Stop wishing and start doing! 2014 is the year to reach those unfinished goals you had set for yourself in the year of 2013. Well if your like me your ready for a new year and a new YOU! The year of 2014 will be one of my best years yet. Many of us will make resolutions to eat healthier, workout more, and lose weight, but reflect back on your resolutions from last year. Were they the same as what you are making resolutions for this year? If so, think about what went wrong at either the beginning of 2013 or in the middle of the year and why things didn't go as you wanted them to. Most resolutions don't make it past the first month into the new year, so find what is going to work best for you and stick to it!

One thing I am going to try doing differently this year is adding in a new resolution each month so by the time next year rolls around I will have completed 12 resolutions to make myself a better person. Many of us are already planning out our next year, but I am soaking up 2013 because I am really going to miss it! So much happened this year that is going to change the future of my life for me and I am so excited for the years ahead. Changes were made and they stuck, so now I am ready to impact others around me!

This little video is some of my most popular moments of 2013, so I figured I would share with you all.

Enjoy 2013 and say HELLO to 2014 and make it your best!

Motivational Monday!

It's that time again for another motivational monday! 

This quote is a perfect one for this week. In the beginning of my journey I really struggled with seeing progress. There were times that I really wanted to just give up and quit, but because of the people around me I kept going strong. I would find myself getting discouraged because I had a ways to go to reach my goal. 

Just remember when you are achieving any goal to just remember how far you have come, because most people are still waiting at the starting line to even get motivated. 

Have a great week and take today to look back on your journey. Reward yourself for how far you have come and don't dwell on how far you have to go.

Motivational Monday

It's that dreaded Monday many of us hate! Especially when we are trying to reach those fitness goals that many of us set out for at the beginning of 2013. I found a quote I wanted to share with you all because it's a great way to remember why we made certain changes to our lives. 

This quote really hit home for me because I struggle with many temptations. I always tell myself it will get easier. You just have to remember why you're doing it! 

We can't let our battles defeat us. If it knocks you down get back up and keep trying. Nobody's perfect but with practice and dedication you will perfect it and make yourself better than you could ever imagine! 

For me personally my life started going so fast and the days flew by that I forgot the important things in my life. I needed to really take a step back or two and enjoy every moment in life and not worry about the small things. For me right now I am really struggling with getting off those last few pounds. In the beginning the weight just came off, but lately I haven't seen any progress. It's a little discouraging but I know if I keep pushing I can do it! I will do it! 

Today is the day to make changes for the rest of your week so get that booty to the gym, go hard, and remember why you started! 

Weeks 9-12

Your final set of workouts! These have the exact same concept as the workouts to previous weeks. Again when your ready for this set of weeks you can start them anytime :)

Weeks 9-12

Weeks 5-8

Here are your next set of workouts when you are ready for them! Hope you enjoy & if you have any questions about a certain lift comment below & I will give further instructions! :)

Weeks 5-8

Weeks 1-4 Workout Plan

A good friend of mine sent me this workout plan & I thought I would share it with you all. It's pretty basic and simple. You repeat these four workouts for four weeks then you will move on to new workouts on week five. I am putting them all in one post so you can all find them in one place!

Weeks 1-4

A little side note: When lifting if you find that getting 12 reps is easy you will need to increase your weight, and if you are having a hard time getting in 8 reps you will need to decrease your weight. When increasing your weight find your medium so you are working your muscles to their fullest potential.

It's Prep Time!

Getting my prepping on for a very successful workout week is what I have spent the last hour doing. I have my list made out of my workouts and have my recipes planned now just ready to put it all into action. I am doing a 8 week challenge from TONE IT UP! It is called the Bikini Series and so far I am in love <3 These two trainers are so inspirational and motivating, I cant wait to see my results at the end of my 8 weeks. I will be accompanying their workouts with my AdvoCare nutrition plan, so I hope to see really great results! :)

Here is my workout for today and I am so ready to head back home from school to complete it. 

This is from toneitup.com

After I complete this workout I will be doing my Jillian Michaels Shred DVD that I am in L<3VE with! 

Hope you all find some inspiration or motivation from today's post and join in with me and millions of others who are taking on Katrina and Karena's Bikini Series Challenge!

Happy MONDAY!

Making Progress!

Wow!! I can't believe how far I have come on my weight loss journey, and looking back at my before and afters I am really seeing the results all my friends and family have been seeing for months. My hard work and dedication has payed off so far now I just need to keep the momentum going.

Where my journey began was quite comical now looking back. It all started when I was putting on a pair of business casual pants and let me tell you I had the hardest time getting those suckers on. I think right then and there I knew I needed change but it wasn't until I had finished pulling them up it clicked when I ripped the belt loop. I got so upset because these pants at one time where actually to big to even wear. My emotions basically took over from there when I was frantically pissed off the whole evening.

From there I told my mom I needed to change something and she was there for every step of the way. I had heard about AdvoCare but just never had the money to purchase it. I eventually said hell with it and started doing products within a week after my breakdown. I had a great coach through the whole process she kept up with me and made sure I was seeing results the whole time I was on my 24 Day Challenge from AdvoCare. I had lost 10 lbs and 10 inches and finally gained some confidence back in myself.

It's been 4 months since I made my lifestyle change and I couldn't be happier with how everything is going. There are times when I dread going to the gym but after my time there I feel great! I have lost a total of 17 lbs since I started my journey and I will be continuing on until I reach my ideal self. Setting a weight for myself was my goal but now I have realized its not about the number it's about how you feel. Since I have cut so much out of my diet I have noticed extreme differences in my energy, appetite, and skin appearance. It's been overall amazing!

If you are someone like me who just needs that boost to get them motivated and going, shoot me and email and I would love to share more with you of what I'm doing!

Trying New Things

So yesterday I decided to try a new workout class at my gym. It was called body sculpting and I loved it!!! Definitely felt my muscles working the whole time and can't wait to go back! It was great because it helps with toning, which is something I'm lacking big time. After body sculpting I waited about an hour before my Zumba class and that was another great workout. My heart rate is always racing at high speeds in those classes and I'm burning so many calories when I go, another big plus!! Well that was my workout for Wednesday now on to what I ate I had a lot of fruit yesterday. Never can go wrong with eating fresh fruit.

What's on the menu?

Breakfast: Greek mango yogurt

Snack: cuties orange and sting cheese

Lunch: Honey ham sandwich on whole wheat with light mayo and spinach with some baby carrots.

Snack: apple with almonds

Dinner: pork chops, corn, mashed potatoes, and cottage cheese with peaches.

Water consumption 75 oz

Workout of the day: Eliptical, abs, and biking!

Today was a very productive day! I got up went to work and worked my tail off. After work I hit up the gym with my friend, aka the best workout buddy ever, and we hit the gym hard today. It started off by briskly walking around the track for a warm up and then abs was next on the agenda! I used a stability ball and did crunches on it. By 30 I was feeling the burn. After getting in some abs we went on to the Eliptical. This is one of my favorite machines in the gym. Today I set it to one of the programs for 35 mins and that has got to of been one of the best workouts I have done on the Eliptical. After my time was up I went straight to the bike and did that for only 15 mins. My legs were so tired that if I did anymore I probably wouldn't have made it down the stairs. Well that was my workout in a nutshell today along with working out my eating habits have been so much better and I am so proud of the changes I have made along the way. So here's today's menu....

Whatcha got cooking!?

Breakfast: banana

Snack: orange, 1 oz of almonds, and water 

Lunch: spinach salad and carrots with water 

Snack: apple

Dinner: 5 scallops, 1 cup green beans, 1 baked potato, and 1/2 cup of pasta noodles. I also had some of my freshly brewed green tea with honey! 

Zumba...Shake Yo Booty

Oh the joy of getting up to a 6 am alarm on my spring break for work. I was asked many times today why I wasn't in Florida.. Ha my smart ass comes back with something very snappy. I can't afford that I'm a broke college kid that's why my ass is working here. Wasn't a bad days of work though thank goodness. After work though I hit the gym for some Zumba. Ah I love dancing my booty off to some good tunes. My instructor is so fun and up beat with the dances she chooses and the songs she plays, so glad she gives us a nice sweaty workout.  My friend and cousin came with me tonight to class so that was a lot of fun too minus the wacking each others flapping arms and running into one another because we didn't know the dance very well. But to me that's the most fun part about it, you don't have to be the best dancer and know all the moves but as long as your having fun and moving around is really all that matters! I wish I had some post workout pictures because I was looking pretty good afterwards I must say haha. 

Whatcha got cooking?
Breakfast: Advocare meal replacement bar
Snack: apple and 1 oz of almonds
Lunch: rice and baby carrots 
Dinner: tacos! We have been having these a lot lately. 
Snack: sun chips (harvest cheddar) ahh I just couldn't eat one :( 
Water consumption: 85oz of fluids (I so had to pee a gazillion times today, the only downfall of drinking so much water) 

What have you all be doing to change your lifestyle? 

Shredding the Fat Away!

It's incredible to see how much more endurance I have from just day 1 to day 4 when I do Jillian's Shred DVD. On day 1 I couldn't even make it through the whole workout without feeling light headed, but now I'm powering through the workout like it's no one's business. Don't get me wrong it's still hard as hell. I'm exhausted when I get done, but if I want to see change I have to stick to a plan! Hopefully by day 30 I have shredded at least 10 pounds off, but we will see. With a well balanced diet and working out everyday I hope I can get to my goal.
Whatcha got cooking?!
Breakfast: strawberries and apples
Lunch: cottage cheese and pineapples
Dinner: baked spaghetti
Snacks: root beer float :/