Going heavy Continued ...f.. yeah!

I am in LOVE with my current workout.. and though I will change it up a little from what is written (sorry Jeff!) .. I am totally into the regular set then heavy set.. like love love love. . ♥♥♥♥♥♥♥♥

i have never hit the weights I have been doing these last couple weeks.. like EVER.

Today was chest and back (yep tuesday!!) And so Maddy and i pushed each other and were doing really heavy sh**. SO rewarding when you see such gaines.

Lat pull down we were doing 85 for 12 reps  and then 105 for 6 .. WHAAAAAT!?!?!  I have honestly never done triple digits. Seated row was the same weight. 

Though through all exercises we were up and feeling tired but totally pumped hitting new PB's (personal best) . With anything you do →always strive to better YOUR personal best.. not anyone else's.

What we did today: 

HIIT on the treadmill for 25min

Pull ups ..unassisted still at 6

Pushups

Chest fly machine

Lat pull downs

Chainsaw pulls

Row machine

Barbell row

Core

Keep pushing..in health and happiness :)

♥KARA

And yes.. sometimes I wear pigtails... and yes.. I am 35 ;) :P

Tis the Season

So.. there will be the regular.. how to stay on track at the holidays.... how to fit in your workouts... how to not drink too much eggnog and spiced rum. Etc etc.. but this is just a little post becasue #1 I saw the pic below, love the Grinch and thought it was funny.. and #2 .. for some reason my local gym is all about playing the Christmas tunes. Yeah yeah.. I know .. bahhhumbug :)

Hmmm..   super happy for my ipod!!! I do love Christmas music.. the kids and I sing them in the car all year round. We often google the words to know more then the first verse of many Carols and look forward to the Holiday season and all that goes along with it.... BUT .... there is nothing ... absolutely nothing about "Silent Night" that gets you pumped for a workout.. or how about "Ill be home for Christmas" to get you really amped up for some heavy lifting??? Ya....No.

Stoked I charged up my music... Rancid it is! 

And just as I was finishing up I was treated to a beautiful rendition of "my favorite thibgs"... you know the one.... "raindrops on roses and whiskers on kittens.." .. so.. in honour I created my own "favorite things ~ gym version" .. keepthe tunes and sing along :)

Barbell and Kettlebells and feel in the burn

Intervals and supersets, no taking turns

Walking on stage with bikini and bling

These are a few of my favorite things.

Bulking and cutting and not eating carbs

Forced reps and hard sets in converse high tops

No sugar, white flour and no gin slings

But these are a few of my favorite things! :(

Lean body mass and hitting your peak

Pass on injections and being a juice freak

Racking up.plates and supplement stacking

These are a few of my favorite things!

When the glutes ache

When the calves sting

When my lungs are feeling had

I look at my pipes and know im the king

And then I dont feel so bad

****ya.. im a total geek like that :) enjoy!

~Happy December 1!

Xo
Kara

Tis the Season

So.. there will be the regular.. how to stay on track at the holidays.... how to fit in your workouts... how to not drink too much eggnog and spiced rum. Etc etc.. but this is just a little post becasue #1 I saw the pic below, love the Grinch and thought it was funny.. and #2 .. for some reason my local gym is all about playing the Christmas tunes.

Hmmm..   super happy for my ipod!!! I do love Christmas music.. the kids and I sing them in the car all year round. We often google words to know more then the first verse of many Carols and look forward to the Holiday season and all that goes along with it.... BUT .... there is nothing ... absolutely nothing about "Silent Night" that gets you pumped for a workout.. or how about "Ill be home for Christmas" to get you really amped up for some heavy lifting??? Ya....No.

Stoked I charged up my music... Rancid it is! ~Happy December 1!!

Xo
Kara

Lamily

Have you heard of Lamily?  No? Have you heard of Barbie? Pretty sure thats a yes.

Well..Lamily is the "Barbie" made with the proportions of the average american teenager.

I have included the post below and encourage you to check it out! Did you know it would be physically impossible for a human to ha e the measurements of a barbie doll?

Are our children influenced by this toy? Did you play with them? Is thisnpitting pressure on young women to meet insane standards and how does it affect their body image?

Personally.. I played with them... and i would have played with Lamily too without even thinking about her hips or waist size..especially if it was easier to get thise damn cloths on! Kids look with different eyes..what child doesn't think their mother is beautiful??  It is only when we start putting our ideas of beauty on them that they begin to develope an attitude of what is "perfect" .

If my daughter constantly hears how I hate my hips..my thighs need to be smaller and my boobs need to be bigger.. then of course they are going to also project those ideas on themselves. Do I want my kids to be healthy, eat right, and stay active? Of course! That takes educating them and encouraging them.

Simple negative remarks about ourselves (or them!!!) creates the vision of what beauty is for our kids.

Be a positive influence..teach your kids (and yourself!) What beauty really is → confidence, health, a positive attitude, their smiling face, being active, caring about yourself enough look your best at the same time being happy with your body and whatever journey you are on.

Be the light for your kids to see
♥
Kara

http://www.buzzfeed.com/alisonvingiano/this-normal-barbie-comes-with-cellulite-stretch-marks-acne-a?s=mobile

Stair MASTER

So.. I feel like I have been monopolizing Jacobs time and decided that instead of the ladder I will make a mob to the stair master for my HIIT... and im happy I did!

I love changing things up (im sure you know this by now) and hitting the stair master was a great way to so that.  So basically you set the speed and walk/run/jump up the steps as they come down. You xan how onto the side railings, which if you are a beginner I definitely suggest doing.  Like all cardio type machines, it is a little wierd when you at moving.. but not going anywhere!

Personally i do 5min warm up at a decent pace..  and by that time I am board out of my tree.. even with music so I start doing 1min intervals → looks something like this

1min of each of the following:
Side steps right
Side steps left
Knee lifts before step
Power jump up a step then quick jump up a step (hold the railings!!!!)
Skip a step
Hamstring curl before step
Crank up 3stepping levels

Between each minute I step regular for 30seconds .. repeat these 3times and you will be drenched in sweat, your heart will be pounding, and in a short amount of time you will go into serious calorie burning.. SWEET!

if you at focusing on your minute (or your 30 rest! Ha!) Then the time really doesfly by rather then drag on like typical cardio..

LOVE ME SOME HIIT♥♥♥♥♥♥♥♥

Obviously the stair master hits legs..in a major way - quads, hams, calves, and butt.. and sure.. technically you could do this on the stairs at your house ... so if thats your only option... go to it!!! But we are talking hundreds of steps here so.. the machine is a lot more convenient for that... and it also doesn't give you much choice.. the stairs are coming so can either step or fall off!

Change things up, challenge your body, dont settle, find what works for you and have fun!!

Xo
Kara