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Wow! It’s been MONTHS!

So, I have majorly slacked on blogging. BIG TIME. I have been so busy with life in general and my new goal of competing. Yes, I said competing. Competing in bodybuilding- Figure to be exact. I spent 2013 bringing my nutrition in check and building muscle. I went through a solid bulk for most of the year (where you up your calories and weight train like mad ) and in December I hired a coach. I have been working with Shane ever since (Shane Heugly and his wife Tiffany) aka Team Heugly. It was the best decision I have ever made, as I would have never been able, as a first timer, to do this contest prep on my own. So many variables to take into consideration and just was not knowledgeable enough to do it on my own. This journey has taught me many MANY things not only about myself, but about dieting/nutrition, weight training and the industry.  It has been a long 5 months so far, but well worth the blood,sweat and tears. I am currently 3 weeks out from my very first competition (I will be competing down in Philly) and things have started to get pretty tough, I won’t lie…this industry is NOT for everyone that is for sure and it certainly takes a HUGE amount of discipline to do it.

 

I get a lot of questions from people asking me how I do it, to..do you really want to look like a man? To which I want to take a few lines to answer to this. First of all, how is it ok to ask a woman if she is ok looking like a man? Really?  First of all, I am VERY feminine and I look NOTHING like a man. I have muscles, does that equal me looking like a man? NO. Second, you are RUDE. Third, how about saying something like “Wow girl, that takes a lot of dedication and hard work, and although the look is not for me, I appreciate the hard work you put in.” Seriously..I just don’t understand people sometimes. My look is NOT for everyone NOR do I look down on people who do NOT look like me, but understand this..I have feelings and they do get hurt, but THANK GOD I do not take it personally or let it get me down. This is a  lifestyle that I chose ON PURPOSE because it’s who I am and it’s what makes ME ME ME feel good. NOT YOU, but ME. So stop knocking on what I eat, how much I work out and how much water I drink (or not drink, I need to work on that water intake BIG time). I don’t bag on you for your intake of fast food and garbage OR lack of exercise do I? No. Alrighty then.  Have a little respect, please and thank you.

Today is my first day of hi/lo cycling (which simply means 2 days of low carb and 1 day with higher carbs and then back down to 2 days etc..) so far so good, but, It’s only my first day. I also had my cheat meals removed from my plan as well (Which means that once  a week I was able to eat whatever I want including dessert for one of my meals) WHICH is HUGE for me, but I can do this. I want to do well and I trust in my coach and his plan for me. Trusting in your coach really is a huge deal and that is why you really have to make sure you do your research when or if you decide to hire one. I have such a great report’ with him and he always makes me feel like I am his only client (which I certainly am not). I really appreciate the fact that he allows for me to give my input and never ever makes me feel like I am being a nuisance. My coach gives me my nutrition plan along with my workout plans, so all I have to do is FOLLOW THE PLAN (which is something he says to me often! lolol). Takes all the guess work out of everything this prep, and one less thing I have to stress or worry about.

 

So What is figure?

http://www.bodybuilding.com/fun/figure_competition_prep.htm

Go have a look for yourself.

 

I work out 6 days a week at about 2.5/3 hours a clip. Depending on what bodypart  and how much cardio I’m doing. Let me preface this by saying that I am a MOM first and foremost. As most of you know I have 3 kids (12,13, and 16) who have VERY busy lifestyles. I also work 3 nights a week – 2/12’s and 1/8 hour shift. So I am VERY busy. It’s about how badly I want this (you or anyone has to decide how much you want it and then make it happen) and how disciplined I need to be to make it happen. It’s the same with running or cycling or any sport you do. It’s about making the time to get it done. No excuses. Period. Am I perfect? NO! Have I had slip ups? MANY!! Have I missed days? YES!! I am human and I make mistakes too. It’s about how you pick yourself up, dust off and keep moving forward. You just have to, as my coach says “MOVE ON” no need to stay stuck in your slip up. Just move the hell on! 

 

Nutrition is so very key in this whole thing. You can go to the gym and workout and do your cardio, BUT, if your nutrition is not spot on, then it really is all for not. Anyone can go and workout, but how willing are you to commit to the dietary changes that need to happen as well? In this day and age there are MANY different options out there to choose from, however, at the end of the day it always is truly about- calories in vs calories out. Plain and simple. Calories are calories. I eat 6 times a day because that is what works for ME. I like eating a lot and my body runs better that way and quite frankly, is used to it at this point. So I typically eat every 6 hours. I have a set plan that I follow that has my portions and food choices on it. I really do like not having to plan out things myself. I am looking forward to when I have a little more wiggle room and can get a little more creative, but, I am ok with things now. 

Well..that’s all for now! Time to eat! 

 

 

 

 

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Days 222-206. I’m still here!

I have just been busy with summer sports, work and getting my yard beautified! It seems like this 2 days a week work thing is really working and jiving with me and my family. Yes! It only took almost 2 years to figure it all out, but thankfully, it’s working itself out. I am very grateful that I have a place of employment that has worked with me and a family that has been so supportive through this big transition.

We are heading into the summer gym schedule (yea!) and we are into baseball and softball season. Sierra has amazed us with her softball skilz! She is a beast out there! Who knew?? For a little thing, she is a monster! We continue to struggle with Legion Ball politics and playing time for our eldest, and we sit on the fence on whether to pull him out or not. I won’t get into that here, since I don’t want to offend anyone. As much as I’d like to and as big of an opinion that I have, it’s shocking I know, but I will refrain on this one topic!

As for me, I’m still plugging along with my weight training and just completed week 4 of Wendler, since coming back from my Oral Surgery. I love the program and have seen gains! This week is my de-load week and then I start up Cycle 2. I’m dealing with a terrible chest cold, but have managed to finish up this weeks workout. I don’t feel like putting in the last 4 weeks of workouts, so I won’t! What I have done is the main lifts for that day and then did 5×10 of the same lift at about 50%, added in a couple assistives and called it a day. I slowly started adding cardio back in and did my first speed session on Thursday. Gabriel and I did 10×100 meter sprints (with a mile warm up and mile cool down). That was tough, especially since I have not done speed in a good few months, probably more. However, it felt good to turn the legs over and see I still have my speed for the most part. I’m not concerned with the mileage at all this go round. I have found that I am much happier in that regard.

I am evolving into this person, that I actually like. I have left some old friendships by the wayside, and have made some news ones and appreciate the old ones even more! I cannot thank them enough for all they have given me in this last 1.5 years. I am more confident in who I am, loving the direction I am taking in life by becoming a Personal Trainer (yes! This makes me feel all giddy to say it!), so many people have encouraged me to do so, and even though it has always been a deep dark secret of mine, it’s finally good to say it out loud and to know that people have felt the same way as I have. I love talking about fitness and I love helping people. Once that is done, I will get my Fitness Nutrition Certification. As for Nursing? It’s still in there, but I’m not sure it gives me the same thrill as Personal Training does when I think of it.  I need to do something that will give me a feeling of accomplishment, of being able to help people, of getting my message out. I have spent far too long hiding under the radar, being afraid to speak of what I know, acting like I am less than I am when around certain people. I know this stuff! I know A LOT about Fitness. I have a lot to learn, but I have a good base. I am always  reading and learning and asking. I look at myself in the mirror and know that what I see, I have done myself. I would love to be able to help others in that same way.

I don’t look like a fitness model or a physique model, but, I don’t look half bad for doing it on my own. I also know that I have not done the whole 9 yards, and if I did, I’m sure I would look even better than I do. Right now, I am taking small steps, because I feel that taking small steps help make the most lasting impressions on your body. I want to be able to get the message out that lifting is good and it is nothing to be afraid of. I want people to know how important and fantastic exercise can be! I want to teach them how to do it right and how to learn to love it. I’ve been doing this now for over 100 days! I’ve stuck by it and have remained committed to it. It has not been easy and I have had some down days, but I keep getting up and getting back to it. I’m no goody two shoes, or do I constantly preach to burn people out, I just sit quietly in the background waiting to help if needed.

I know I said I was not going to post all of the last xx amount of days workouts, but, I will just post  yesterdays. This week is my deload week, like I said.

Day 206 (June 9th)

Main lift is the deadlift

Deadlift (warm up)5×75, 5×91 and 3×111

Actual-5×141, 3×155, and 1+x175 (I did 5) (Last week was 5+) it may be hard to understand this since you are not seeing the previous weeks workout. IF you want to know about it, just look up Wendler’s 5/3/1 and I’m doing the BBB version of it.

Then:

5 x 10 @91 lbs (which is my 50%)

Supersetted with:

Hip Thrusts (alternating single leg and normal) 5×25@30lbs

Ended with 3×10 @ 35lbs of walking lunges.

Yes, I’m still struggling with the eating. I’m getting much better though. I have learned that to build muscle you have to FEED yourself. You CANNOT gain muscle in a deficit. So the theory of cutting calories AND building muscle is not a good one. Pick one, and then go to the other. This is where bulking and cutting come into play. I will do a very  modified version of both at some junction. Which, I will share with you down the road. For now, I’m just focusing on this. I have NOT gained massive amounts of weight by cutting back my cardio either! I have pretty much maintained, with a small gain of lean muscle. I’m ok with that. I track my measurements and scale weight together. We all know the scale is NOT a good indicator of much of anything. It can help you gauge, but anything more than that, don’t go by it’s word alone. I have found that my weight can fluctuate by as much as *GASP* 8 lbs!! Yes, I said that. 8 LBS!! My body loves to hold on to water, especially now with weight training. The key is to drink more, but I have a love hate relationship with water.

I guess I have blabbed enough for now. Talk soon!

 

 

 

292, 291 & Day 290! Whew..

It’s been a busy last few days with work, but I’m off now until Monday and THEN..I’m down to just 24 hours a week! I have been spending a lot of time learning about various different lifting techniques and incorporating some new stuff into my workouts here and there. I may post some of the stuff I write in the form of a question, but for the most part,  I know what it is that I’m doing, how it’s gets done and what I want out of a particular exercise. There are so many various schools of thoughts on fitness, how one should achieve maximum fitness,how one should work out,how heavy one should or should not lift and where cardio fits in. I say read a lot, learn a lot and then do what you feel is best for you. There is no perfect cookie cutter way of getting fit, just so long as you are seeing progress and feeling good!

I personally, don’t like the bulky look and I realize that a lot of women do. That’s fine, but this is my blog, my writing and my opinion. So you may read some stuff that I may post and want to get defensive or defend your beliefs against mine, and that’s fine. Just so long as YOU know that these are MY thoughts. So yes, I think some women get too bulky and end up looking like dudes. There I said it. There is NOTHING wrong with a strong powerful woman! Nothing! I just don’t prefer to be powerful AND LOOK like a dude. I still want the feminitity about me. What I do know is that it does take a LOT to get big and bulky, so one should not be afraid to lift heavier than what your used to. I am slowly upping my weights accordingly to get the desired results I’m looking for. I tend to be a little OCD, so I just need to be careful that this does not consume my life. What I like about only lifting 5 days a week is that it does not give me the opportunity to get so overy involved in it all. It allows me to find the balance between exercise, family, work and the rest of my life. I won’t spend hours at a time working out and I certainly won’t obsess over a missed workout.  I tend to get whatever workout I have planned for a day done in about 20-30 minutes. I get the job done. My running/cardio is probably what takes the most time, but that is fine, because I secretly still try to put the running first. There are people who feel that if your not lifting for at least xx amount of time, you’re doing something wrong, OR you’re not working out hard enough. Bullshit. Seriously. Bullshit.

Anyway..

Day 292

Upright Rows- 3×12@34lbs

SS W/

DB Front Raises (Singles) 3×10@ 15lbs

DB Lat Raises- 3×8@12lbs

SS W/

Bent Over Lat Raises- 3×12@8lbs

Ran 3 miles.

Day 291

REST DAY

Day 290

Woke up and Ran 5 miles

Leg Extensions- 5×5@55lbs

SS W/

Back Squats- 5×5 @60lbs

Modified Pistol Squats (YO! These are hard! It will take me awhile to get to a full pistol)- 5×5 BW (used a chair for the modification)

SS W/

Front Squats (I don’t like these, it’s hard to go heavy with these, definately need a clean grip hold)- 5×5@60lbs

Donkey Squats- 4×15 BW

SS W/

Deadlifts- 5×5@60lbs

Farmers- 4×20@ 25lbs (40 in a row, rest, then 40 in a row)

Oh, my youngest has his State Meet tonight. UGH..I am so very VERY nervous. I can’t even take it.  Sierra performed today as well, she is just so beautiful and elegant. I love watching her!

Meet the Pistol Squat..

Days 323 and 322! Time is NOT of the Essence!

Busy last couple days..better late than never!

February 10th-

Ez bar curls- 3×12 @25lbs

SUPERSETTED with

Hammer Curls-3×10@15lbs

Bicep Curls with Static holds-3×12@12 lbs (these can be a little tough to hold your form with)

SUPERSETTED with

Tricep Dips-3×15

Incline Dumbell Curls-3×12@12lbs

SUPERSETTED with

Lying tricep extension-3×10@8lbs (need to go lighter to keep form)

Close grip tricep extension-2×10@35lbs , last rep was 15lbs (Can go up higher next time)

Ran 2 miles. Not a Hansons planned workout, but a Denise’s planned workout- all I had time for. Work!

February 11th

Woke up and  had to get my boyfriend from the Kennel! (Jake the puppy!!)

Little time left and was EXTREMELY tired.  Only did my back with NO cardio.

Bent Over Rows (Barbell) 4×15@ 25lbs

Single Arm DB Rows-3×15@15lbs

SUPERSETTED with

Seated Back Rows with the band- 2×15@10lbs and 2×15@20lbs

I always run out of back exercises to do. I need to look up more that I can do sans a machine. Any ideas? I’m all ears.

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