YOU did this to me.

Hello to all 7 of my loyal followers, don't think I don't notice!

...And my sincerest apologies at missing yesterday - life gets in the way sometimes.

I have a confession to make:
I skipped the gym yesterday, thats twice this week! And honestly, I feel good about it.  I think my body is tired of the hell I put it through, and went on strike.  Instead, I played on the boat with babe, and took Molly to explore the water (she was terrified). And went for a run with Sadie.

And... This is where the title comes into play.
Thanks to all of you and your passion for running, and living a far more exciting life than I - I have begun to dabble in running!
Yes, I said it, and I want to thank all of you (even those beautiful runners that I stalk endlessly, but who don't follow me, ehem).  I am even signing up for a 5K this summer! I know, not quite as impressive as the rest of you, but hey, for a girl that NEVER runs, I think a 5K is a good place to start!

Don't get me wrong, my passion is still in weights (and probably always will be), but I'm starting to see the FUN in fitness again - before it was like a job, where a day off (none the less TWO days off) was taboo.  Where I felt awful after skipping a workout and religiously recorded calories (which, by the way, I have vowed to quit).

I want to be happy AND healthy - like all of you!

So that's the plan - stay tuned!
=)

Oh AND, if you're on FB, add me - you are helping to change my life, we should probably be friends!
http://www.facebook.com/nbly

Hi, my name is Nicole, and sometimes I talk to myself.

Happy Thursday (aka one more day to Friday)!

Isn’t that a shame? I need to stop “living for the weekends” and start looking forward to everyday. Except Monday, I don’t know anyone that looks forward to Monday!

Last night, I changed plans and lifted legs paired with some deadlifts.  Babe talked me into lifting at the YMCA across town, which is almost always packed full of “puffy boys” (as we call them), its also 20 minutes out of the way, which tends to shorten the workout window.  They have much better equipment though, and its bigger than the YMCA closer to home; all-in-all, a short but effective workout.  I think the whole thing took 45ish minutes, start to finish.

And I’m starting something new with this… I’m adding a note to self after my workout summary.  Thoughts, room for improvements, etc…

Maybe it will help me get my head in the game if I yell at myself a little from time to time.

Do you ever talk to yourself?

Warm Up: In & Out Squats.  2 sets; 95lbs 20 reps
Squats (below parallel); 4 sets. 115lb for 12 reps, 135 for 8, 115 for 12, 95 for 15
Deadlifts; 3 sets. 115lb for 8 reps, 115 for 5, 95 for 12
Machine Calf Raises; 3 sets. 170lb – toes pointed out – 15 reps, 170lb – toes neutral – 15 reps, 150lb – toes pointed in – 13 reps
Superset: Hip Adductor & Hip Abductor; 3 sets each
Adductor: 90lb for 15 reps, 90 for 15, 90 for 12
Abductor: 70lb for 15, 70 for 15, 70 for 12
Machine Calf Raises; 3 sets. 150lb – toes pointed in – 15 reps, 150lb – toes neutral – 15 reps, 150lb – toes pointed out – 13 reps
Machine Leg Press; Drop Sets (no rest).
130lb for 15 reps, 110 for 12, 90 for 12, 70 for 12, 90 for 12, 110 for 10, 70 for 15

*Note to self: Obviously should’ve started those leg presses with a higher weight, drop sets should never take that long to burn out. Get used to parallel, and kill it next time – 135 for 8 as a max set is beyond lame.  And while we’re at it, everything needs more weight, and an extra set (or 3).

Wanna see my lifting ensemble?

Yes, thats my gallon on the bench =)

Don’t I look sexy in my bandana?! I can’t lift without it… Honestly, forgetting that baby is as bad as forgetting socks or a sports bra! And let’s not even talk about lifting without gloves!
Never. Going. To . Happen.

Have you ever found an old journal, or an old website (I used to be on Xanga in high school – its always a good laugh to look at that thing!), or even better – and old workout journal?!
I found this baby yesterday – its like gold!  Everything from my last show prep is in here! From 11/13/2010 to 3/4/2011 – that’s nearly 4 months of weights, sets, reps, cardio, supplements, and nutrition – I mean EVERYTHING! I am so excited!

P.S. that notebook is where the name of my Blog was born!! See..

Maybe tonight I’ll lift Chest… Unless of course I talk myself out of it and lift arms (can you tell I hate lifting Chest?!); seeing as those are the only options I have for today, I may combine the 2. Or I’ll cave and just do Chest like a good little girl.
Ughhh…
Decisions, decisions.

Love that new car smell..

Thats my new baby!! I don't have her yet though, I had to get a new insurance policy, but I will have her tonight! Isn't she pretty?! Brand new 2011 Chevy Cruze (p.s. I've NEVER had a brand new car before - so excited).

But, I digress..

No gym last night, the car buying extravaganza took a bit longer than I anticipated.. Its probably a good thing though, my body hurts. I think it was grateful for that extra rest day.  I did get quite a bit of cooking done last night though!
I baked my 3-4 day supply of chicken..

Yes, 3 lbs of chicken only lasts me 3-4 days.. And yes, I do LOVE Mrs. Dash.

I packed a fabulous lunch for today..
A beautiful tuna wrap on a Flat Out wrap with regular yellow mustard & sprouts. With a side "salad" of broccoli slaw, diced tomatoes, veggie Parmesan cheese substitute (I try to ONLY use veggie cheeses, I'm lactose intolerant & I try to keep away from the crap fat in real cheese), & more Mrs. Dash (Tomato, Basil, & Garlic is amazing).

And finally, I discovered a brand new recipe for little baby muffins using my favorite go-to ingredients:

Healthy Mini Muffins

1/4 Cup Bob's Red Mill Low-Carb Baking Flour (you can probably sub whole wheat flour)

1/4 Cup Pumpkin Puree

1/4 Cup Egg White Substitute

1 Scoop Protein Powder

1/4 teaspoon Baking Powder

2 Tablespoons PB2

*I didn't use any kind of sweetener and I thought they were fantastic, but add if you feel necessary..

Mix all ingredients & pour into a mini-muffin pan (or anything you see fit).

Bake at 350 degrees for 12-15 minutes (or until a toothpick inserted in one comes out clean).

Enjoy! I used the whole batch (8 minis) as a serving, eat as you see fit.

Stats (using Bob's LC Baking Flour & VPX SRO Zero Carb Graham Cracker):

305 Calories

3.75g Fat, 22.5 Carbs, 9.5g Fiber, 52g Protein, 460 sodium.

Happy Friday!!

I hope you all have a beautiful weekend!

=)

World's Shortest Workout..

OK, so last night..
I attempted to lift legs, but I was still to sore to really feel comfortable killing it, so I combined legs & back (this is a first for me - but it may be a new favorite).  Then, about halfway through my workout (maybe less) my wonderful, amazing, super strong boyfriend informed me that his parents were coming over.  When?  In 15 minutes.  Needless to say, I broke 2 personal records last night: Shortest Workout & Fastest Shower.

Workout was as follows:
Close Grip Pulldowns; one warm up set, 4 working sets.
50lbs 20 reps, 70 lbs 12 reps, 70 lbs 10 reps, 60 lbs 12 reps, 50 lbs 20 reps.
Deadlift; 4 sets.
95lbs 12 reps, 115lbs 6 reps, 105lbs 8 reps, 95lbs 8 reps.
Superset: Wide-Grip Pulldowns & Smith-Machine Squats.
Pulldowns; 5 sets. 50lbs 20 reps, 70lbs 15 reps, 70lbs 12 reps, 60lbs 12 reps, 50lbs 20 reps.
Squats; 4 sets.  135lbs 10 reps, 135lbs 8 reps, 115lbs 12 reps, 115lbs 12 reps.
Cable Low Rows; 5 sets.
70lbs 12 reps, 70lbs 10 reps, 60lbs 15 reps, 60lbs 12 reps, 50lbs 20 reps.

Leg strength is WAY down from Saturday - I maxed out at 180 for 6 reps on the free bar - I miss my 215 squats.. Soon!!

I have a picture of the Casein Ice Cream I had as my snack last night..

Complete with a swirl of PB2 (LOVE this stuff).

Tonight I get to buy my brand new 2011 Chevy Cruze!
OMG I am so excited! I've never had a new car, so expect plenty of pictures!
:-)

Thats about it for now, I'm going on a recipe hunt for later/tomorrow - stay tuned!

Shoulders, goals, and ICE CREAM!

Last night’s Shoulder Workout went well; I weighed in and took some measurements – I know, it’s a bit early (I was waiting until Saturday) but I couldn’t contain myself! I’ll do it again Saturday, with photos, since Saturday starts 12 weeks and GAME TIME.

My measurements (and goals to reach by 6/30):

Weight: 118; Goal 120.
Body fat: 13.5%; Goal 11%.
Bicep (R): 11.5; Goal 12.
Calve (R): 14; Goal 14. (Hell yeah!)
Waist: 27; Goal 25.
Hip: 34; Goal 34. (Again, hell yeah!)
Chest: 32.5; Goal 34.
Forearm: 9.5; Goal 10.

My goals will change on the 30^th, based on where I’m at and where I need to be for the show in September.. I like short term goals (i.e. one month at a time), because they’re much easier to attain build off of.

Shoulder workout was as follows:

3 Arnold Presses to warm-up.  20lb dumbbells, 3 sets, 15-12-9 reps.
EZ-Bar Upright Rows. 5 sets:  45lbs 15 reps, 55lbs 10 reps, 50 lbs 12 reps, 45lbs 15 reps (twice with minimal rest).
Superset Overhead Press & Shrugs; 5 sets Overhead, 4 sets Shrugs.
Overhead: 35lb DBs 5 reps, 30lb 7 reps, 25 lb 10 reps, 20 lb 15 reps, 15 lb (one arm at a time) 15 reps each arm (30 total).
Shrugs: 45lb plates 12 reps, 45lb 10 reps, 35lb 12 reps, 35lb 10 reps.
Standing Rear Delt Fly. 3 sets: 10lb DBs 15 reps, 12lb 12 reps, 10lb 15 reps.
Superset L’s (front raise) & T’s(side raise); 3 sets each.
L’s: 15lb DBs(one in each hand) 12 reps, 10lb 15 reps, 12lb 15 reps.
T’s: 10lb DBs 15 reps, 10 lb 15 reps, 10 lb 15 reps.
Superset Rotator Cuff & Static T’s; 2 sets rotator cuff, 3 Static T’s.
Rotator Cuff: 15 lb DBs 15 reps (both sets).
Static T’s: 10lb DBs 10 sec, 10lb 10 sec, 5lb 30 sec (arm circles).
T’s to failure; 10lb DBs.
Machine Military Presses to Failure: 30lb 20 reps, 15lbs 25 reps.

All in all, a good workout – I need to get those numbers up though, I have some serious building to do!  Legs (hopefully) tonight – I’m still a little sore though, so I may lift back..

No new recipe today L BUT I will share my favorite Pre-bedtime treat:

Casein Ice Cream:
1 scoop Casein Protein (I use double chocolate by ON)
2 egg whites (from real eggs)
Optional: 1 T Peanut Butter, 2 T PB2 Powdered Peanut Butter, 1 T Cocoa Powder, etc… for taste/macros.

Whip the egg whites, fold in casein & optional ingredients, add water to desired consistency.  Freeze for 45 minutes-1 hour; take out and stir once after about 30 min.  Enjoy!!

Its fun to stay at the.. YMCA

I hope you're doing the motions to that lovely song right now, either in your head or right out in the open. That would be great.
Random? No.
Today, I got to work from the comfort of the DuBois YMCA's conference room.. Not from the office, because we have no internet - and not from my house, because we have no power. My only other option? The Y.  Which is very fitting, seeing as I practically live there anyway.. It is, however, very difficult to concentrate on the computer for 8 hours when all I can hear are the weights upstairs.. And all I want to do is throw them around a little...

Anyway, today is a much needed Shoulders & Abs day, after a long 2 day break from the gym due to the immense pain in my legs. I couldn't even walk yesterday, and Leg Day was Saturday.  Needless to say, Rob is a very good trainer :-)

This Friday is 12 weeks out. That means Clean Diet (no more random Peanut Butter binging) and Progress Pictures taken weekly. I'm super excited for this next contest season, I think its going to go very well.  Three shows over the span of a month.. September 2, 10, and October 8. Let's see what this girl can do!

Oh AND I found an amazing PB Oatmeal Cookie Recipe that may be my newest addiction (especially in dough form - who doesn't love cookie dough?!)
Enjoy!

Protein PB Cookies

1 Egg White (preferably from a real egg)

1/8 to 1/4 Cup Pumpkin (see note below)

1/4 Cup Oatmeal (not instant)

1 Scoop Protein Powder

1 Tablespoon Natural Peanut Butter (or any nut butter)

4 drops French Vanilla Stevia (or vanilla extract & sweetener of choice)

1/4 Cup Bob's Red Mill Low-Carb Baking Mix (If you don't have this, you NEED to look into it - amazing Product)

*Note: IF you use Bob's, use 1/4 cup pumpkin, if you don't have Bob's (shame on you!) use 1/2 cup oatmeal & 1/8 cup pumpkin.

Combine all ingredients and eat raw (yum) or bake as one lage cookie, or small cookies, or (as I chose) in little muffins.

Bake at 350 10-25 minutes, depending on the size of your cookie(s). Check frequently.

They make a lovely mid-day snack, and have killer macros for pre-workout:

380 Calories

11.25G Fat, 27.5G Carbs, 8G Fiber, 45G Protein, 485 Sodium

*I used Bob's, and VPX Zero Carb SRO in Graham Cracker.. Stats may very.

And thats my day in a nutshell.
Time to go move so serious weight!!
:-)

Some more fun pictures from the show..

Happy Wednesday!

I think today is a good day to lift chest, seeing as the rest of my body is dying from yesterday's leg day/dead lift extravaganza.

I have a killer recipe for homemade nut butter, that is not anywhere near as fattening as the norm (p.s. I AM ADDICTED. Gimme the jar and a spoon and back away).

..Using my new obsession, PB2 powdered Peanut Butter (http:\\www.bellplantation.com)

12 almonds
2 T Dry PB2
1 T Flax Meal
1/4 Cup Egg Whites
Salt/Sweetener to taste.

-Grind almonds (I use a coffee grinder)
-Combine all ingredients.
-Let sit 30-45 minutes to firm up a bit.
-Enjoy!

Makes 1 serving, stats are amazing!
180 calories
11.25g fat, 10.5g carbs, 5.5g fiber, 15.5g protein.

And some pictures..

My dad, me, and the gun show.

My wonderful mom.

Babe's sleepy, and I'm SUPER tan.

My least favorite part about competing?
The loss of strength.. I am desperately trying to gain some strength/weight after months of dieting, only to find out I have to do a photoshoot on Friday.
Time to drop some water (again), hit the tanning bed, and jump right back on the elliptical.


Fun?
That's what I keep telling myself.
=)

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