Long weekend, Thanksgiving → the aftermath

I can tell you how I didnt make it to gym enough (like since last wednesday :/ ), how the turkey, Mashed potatoes, stuffing and GRAVY, was just too much for my willpower to handle this far out from competitions (two nights in a row) , how the wine, hard cider, liqueurs,  and beer were flowing freely (and how the water was not) and how I feel quite bad about it all..

But it honesty, I don't.

Do I wish I wouldnt have gone back for a second piece of homemade pumpkin pie..sure..that was a little overboard,  but good times were had, and really, it happens twice a year . Thanksgiving and Christmas... well at least the food part anyways!

So..yes, today at the gym I was feeling it. My energy levels were lower, my waist was a little thicker, my motivation, not as high.. but the point is..I was there, getting the reps in, sweating it out on the elliptical, doing the crunches. AND I feel better now then I have all weekend long.

The best things you can do after a binge: 1-drink a ton of water -2workout -3forget about it!

Every day is a new day to make decisions that make you healthier and stronger.  Set your goals and put the plan in place to get it done.  If you interested in competing,  would like more information about what it takes, don't hesitate to ask! I have put my contact info below as well as a pic (thank you interest!) as to what categories and what the "look" is for each.. where you fit in might be personal preference, body shape, or a combination.. lets chat!

Be the light my friends!
Xo
Kara

Kara Johnston
e:karastouchweddings@gmail.com
f:kara.johnston
c:705-622-2111
Comment on The Blog and we can connect!

Clean Eats

Clean eating is a term that is thrown around often but what exactly are the rules?

I have included Tosca Reno's rules below..simple it out and carry with you as a reminder. She is the Queen Bee of clean eating and though it has been around a very Lon time, Tosca realky brought it forward to Joe blo Public to grasp and run with.

Here are my top rules, Tosca has a few more below:

1-the produce section is your new BFF. And yes.. not just BF.... but Best Friend FOREVER.. get rid of the nasty "D" work my friends..this is not a diet..this is a lifestyle change you will make from this day forevermore. Vegetables gov you the vitamins, fiber and nutrients your body needs. Adding a greens supplement (yah Arbonne!) Helps to make sure you are getting everything you should be...just make sure you dont take the supplement INSTEAD of eating properly... high quality supplements are made to add and enhance your diet plan... not to be an excuse not to follow it.

2-ditch the sugar. Every product found in thise middle isles of the grocery store contain extra, added, unnecessary sugars. We are so used to consuming incredibky high quantities that this os often the hardest part for people starting to eat clean.... over time, your body will adjust admins not crave that legal cocaine.. shop the perimeter of the grocery store and keep your sugar intake in check.

3- water water water 2-3+ litres a day!

4-balanced meals..no exclusions. Their is nothing in a clean eating diet plan that says to completely eliminate carbs, dairy, fats, gluten, etc etc and any other fad diet elimination diet going.  It is abiut choosing the right ones..plain and simple!  Again,  this is a lifestyle and food is pleasure.. so swap out bleached and refine white flour or oat,  coconut, or brown rice flour.  Swap out the margarine (please please.please do this!!!!! Margarine is closer in composition to plastic then it is to food) for cold pressed extra virgin olive oil or real butter.  Your plate should have protein, complex cards and verges..

**for example lean chicken breast with basil and garlic pesto, quinoa salad, steamed asparagus.

-pass on takeout.  Find the time, make the time to cook and eat at home. Sit with your family, enjoy your meal, eat slowly and stop when full. Looking at that takeout burger, there is nothing of value in it...every part has been made in a lab, with very little standards on ingredients and additives.

If you eat clean 90% of the time your body will flush toxins and fat, you will have more energy and you will lose weight without even seeing the inside of a gym. It is time to stop this obesity epidemic..and we can only control ourselves... it starts right here, right now, with ourselves.

Eat, exercise, inspire,
Xo
Kara

Cheater, cheater

So after a weekend of indulgent dinners and drinks, I wanted to hit the gym to sweat as much as possible.

Mondays can be tough getting back in the groove and I find if I dont start the week right..things can go off the rails pretty quickly.

Today's focus was intervals, high intensity, short bursts of 100% effort..and then stretching it all out.

Brisk walk on the treadmill to start and get things loose and limber then 4sets of the following  with no rest between exercises but about a min rest between sets.

15 mountain climbers, skipping rope 45sec count, 6 burpees,  6 kettle ball lunges each leg, kettle ball swings x5, walk in plank x10

20step ups, 6 kettle ball swings, bent iver double knee jumps x12, jab then hook on the punch in bag x10 per side... repeat two times to count as one set.

Crunches on body ball x20, oblique crunches with 6lb weight x20, plank 30seconds repeat two times to count as one set

I followed this up with some super high rep legs

-150leg extensions no weight
-100inner and outer thigh machine . Low weight
-3 sets of 20 leg raises with hip up

I then took a long time to foam roll out ny legs, IT band, glutes as they were still sore from last week. I also had some time and got into a conversation  with a local power lifter who gave me some great tip on opening up the hipflexors and proper squatting techniques.  ***always be open to hearing advice....up to you to decide whether it is valid, whether to take it or not, but if you want to progress as an athlete (and as a person for that matter!) Being open to advice is critical..how else do we learn?

I will do a full foam roller blog post soon as this is an excellent way to really work your muscles, have them recover better and faster, to ease body pain, and to realign your posture.

Also a note on the indulgent weekend :/  .. a little overboard with the food and alcohol consumption.  Yes.  Will I get down on myself, ruin this weeks diet and exercise plan, and basically call off my figure competition plans.. NO WAY! We often let one slip up ruin so much... would you slash your other three tires hust becasue one is? Of course not....why do we do this when it comes to diet and exersices?

Just start again.

Attached below is some examples of intervals you can do at home! No excuses!!!

Xo
Kara

Shoulders with Brad Gaines ;)

Shoulders today !!! I have to admit, I also do love working muscles that you can see in the mirror. . See progress, see different muscle groups, see exactly what you are working.. (is that the muscle you are supposed to be working??? )

I was looking for some.inspiration and crewmember an athlete I would occasionally youtube.. Brad Gaines.  Seriously... LADIES... you need to look him up.. I have attached his youtube video below that I followed for my work out today... your welcome ;)

Started with 40min of cardio.. first time running on the treadmill!! Wooohoooo . O felt a little shaky and so after some advice from a good friend not to push it with my knee (thanks Jeff!) I decided to go 30sec walk, 30sec fast walk, 30sec jog (level9) 30sec run (level 10.5) . After a good warm up I completed this set of 4 -10times..then cool down.

I picked 7 of the exercises and did 3x sets of 12-15reps.  I attached a couple.pics... one of the "around the world" and the "steering wheels" .. ya ya.. I dont go to the gym to look pretty either.. red face, sweat, and my favorite t-shirt :) .. another post about gear, gym outfits, and what you need to workout coming soon..hint..its not much!

Stretch and cool down, sauna, shower and ready for a good weekend !!!

Xoxo enjoy the video but dont get caught up on youtube..watch it then go to the gym, or grab some soup cans and get the exercises done!!!

Kara

13 Killer Shoulder Exercises for your Shoulder Wo…: http://youtu.be/ch07ZvNN6L4

Baby got Back (_!_)

A**, booty, bum, keister, tush, badonkadonk, behind, booty, caboose, derriere,  unit, duff, funny, moneymaker, rear, rump, trunk, hiney, arse, butt, bottom, glutes, shelf

They all mean the same thing...  your gluteus maximus is a major player when it comes to building muscle and losing fat.

Your bum is the largest muscle in your body and so..the more calories it will make your body burn.  You cannot shape fat but you can work on building muscle to give you that round booty.

Genetics does play a role in muscle development but remember, super skinny can still have a flabby butt!

Also.. have a strong gluteus can help with hip and back problems. Weak glutes really impact your entire muscular system.

Women tend to be more in tune with the look of their bum.. i guess partly because men are as well :/ . It is a very sexy part of a womens body and for better or worse , it will be pinched, slapped, and stared at for eternity. Men, on the other hand tend to workout the things they see in the mirror..namely chest and biceps....

Leg day is a pretty long workout butt (ha!) worth the work to build a balanced figure, round, strong booty, and solid core.

Here's what today's workout looked like:

Warm up - recumbent bike 20min

All exercises are super set - 3x sets of 15 reps unless noted

Sumo squats (inner thigh) with kettle ball
Outer thigh leg lifts

Body weight squats
Bridge extensions with plate (22lbs)

Walking lunges 25reps
Calf raises 25 reps

Hamstring curl machine (50lbs)
Leg extension machine (no weight yet :( working on it :) )

Glute kick back machine (50lbs)
Leg press (110lbs)

Finished up with a big compound exercise using the easy curl bar
-dead lift→row x3 then dead lift →row→shoulder press repeating each set of 4 moves 4ish times to count as one set.. rest repeat for 4sets.. Wheff!!!

Finished with some crunches and lots of stretching... may not be able to sit on the toilet seat tomorrow...always a sign of a good leg day ;) .

Keep pushing, keep shining!!! Xoxox
Kara