Accepting a New Challenge

In my previous post I stated I was not training for anything specific, well friends, that has changed!  After being asked/encouraged by friends and even approached by strangers at the gym I have committed...in November I will compete in my first all-natural figure competition! AHHH!  I am excited, nervous, and even a bit scared by this new physical and mental challenge! Below I have shared 11 of my recent workouts and the most delicious protein pancake recipe I have come across!  Happy lifting, y'all!

Workout #1: Bi, Tri, Shoulders

Erg x 10 minute (2100m)

45-90-180 bicep curls 3 x 20 w/ 15# db (dumbbell)

Cable tricep ext 3 x 20 w/ 50#

Overhead press 3 x 15 w/ 15# db

L-press 3 x 15 w/ 12.5# bd

ER&IR 3 x 20 w/ 2.5# bd

Preseason training

Bench Dips w/ 25# dumbbell 3 x 20

BW Chin ups 5 x 5

BW dips 5 x 5

Bicep curl 3 x 10 w/ 20-25# db

Forward raises 3 x 10 w/ 10# db

Lateral raises 3 x 10 w/ 7.5# db 

Single arm snatch 3 x 10 w/ 17.5# db

Tricep push ups 3 x 10

Handstand hold 3 x 20 seconds

Bosu push up 2 x 20

Workout #2: Track workout

4 x 800 (2:51, 2:47, 2:49, 2;47)

4 x 100 (16, 14, 14, 13)

Workout #3: Legs, Core

Stair climber x 10 minutes

Single leg squat on Smith Machine 3 x 10, 25# each side

Glute kicker machine x10 @ 90#, 8 x 10 @ 70#

Split squat 3 x 20, 25# db

Single leg Deadlifts 3 x 10, 35#db

Cable hip extension 3 x 20, 40#

Hip thrusters on bench x 50, 45#plate

Smith machine hold reverse crunch x 20, 10, 10

Stability ball arm transfer plank 3 x 10

Weighted squat 3 x 10 @ 135#

Workout #4: Back, Core

Erg x 10 minutes (2119 meters)

Plank row with tricep push up 3 x 10, 20#db

Plank "T" 3 x 10, 10#db

2 sets Med ball decline self ball toss 3 x 10

2 sets Russian twist 3 x 10

Decline crunch 2 x 10 

Decline leg lower pump up 2 x 10

V- up 2 x 10

Plank 2 x 1 minute 

Machine row 3 x 20, 60#

Machine pull down 3 x 20, 60#

Hyperextensions 2 x 50

Reverse fly 3 x 20, 5#db

Bent over row 3 x 20, 15# db

Bent over pull down 2 x 20 - red

Resisted chest press 2 x 20 - red

Serratus punch 2 x 20 - red

Reverse fly single arm - yellow x 15

Workout #5: Legs

10-minute stair climber

Lunge one lap (approximately 100 lunges)

Lunge clock x 10 in each direction (1, 2, 3, 4, 5, 6, 7, 8, 10 o’clock)

Box lunge (small box) 3 x 15, 24#db

Kettle bell swings 3 x 15, 35#

Box hip abduction close chained 3 x 8

Split squat 3 x 10, 25#db

Split jump 3 x 10

Jump lunges 3 x 10

Leg press 20 x 90#, 20 x 90#, 15 x 180#, 15 x 180#, 10 x 230#

Calf press 20 x 90#, 20 x 90#, 15 x 180#, 15 x 180#, 10 x 230#

Cable weighted deadlifts 3 x 10, 90#

Physio ball single arm transfer 3 x 10

Workout #6: Bi, Tri, Shoulders

Erg x 10 minutes (2150m)

45-90-180 3 x 20, 15# db

Dips on bench 3 x 20, 15# db

Overhead press 3 x 20, 15# db

Heavy curls 4 x 10, 20# db

Tricep kickbacks 4 x 10, 15# db

Upright row 4 x 10, 15# db

Band bicep curl 3 x 15 blue 

Band tricep ext 3 x 15 blue 

Band upright row 3 x 10 blue

Band overhead press 3 x 10 blue 

Band forward raise 3 x 10 green

Band lateral raise 3 x 10 green

Inverted bar row 2 x 25

Push ups 2 x 25

Workout #7: Back, Chest

Mile warm up 6:33

Prone on physio ball: Y2.5#, T5#, I5# 3 x 20

Walk out ball push ups 3 x 20

Corner barbell row 3 x 20, 25#+bar

Dumbbell chest press 3 x 20, 20#db

Corner barbell snatch 10#+ 3 x 10

Barbell row 4 x 12 (1st just bar, 2-3 bar + 10# each side)

Bent over rev fly 3 x 20, 7.5# db

Rotator cuff 2 x 50, 2.5#

Single arm kettle bell bent rev fly 3 x 10, 10#

Single arm kettle bell bent over row 3 x 10, 25#

Bosu push ups 3 x 20

Chest limited secondary to thumb injury - difficulty holding weight against gravity

Pull ups 2 x 5

Workout#8: Core

Ball sit ups x 100

Reverse crunch x 100

HS curl on ball 3 x 20

HS walk in bridge 3 x 20

Ball tucks 3 x 20

Ball pikes 3 x 10

On ball reverse crunch w/ handhold 3 x 20

V ups 3 x 20

Toe touch 3 x 20

Rows 3 x 20

Leg lowers 3 x 20

Plank x 2 minutes

Workout #9: Sprints

1 mile warm up

6 x 400 hill sprints

1 mile cool down

Workout #10: Legs

Stair climber x 20 minutes, level 100

Squats 20 @ bar (45#), 3 x 15 (135#),  3 x 8 (155#)

Deadlifts 10 (95#), 4 x 8 (135#)

Straight leg deadlifts 3 x 20 (95#)

Kettle bell swings x 50 (30#)

Jump rope x 5 minutes 

Workout #11: Bi, Tri, Shoulders

Erg x 10 minutes
Pull ups x 2 points - x 10, x 8, x 8
Dips x 1 point - 3 x 20

Dumbbell bi curl into L press 3 x 10, 17.5#
Skull crushers with bridge on bench 3 x 8, 15#

Barbell curl 15, x 10, x 10
Hammer curls 3 x 15, 15#

Tricep kick backs 3 x 15, 15#
Cable tricep extensions 3 x 15, 40#
Calf raises with hips internally rotated 2 x 50 and hips externally rotated 2 x 50

Bent over fly 3 x 15, 15#
Single arm forward raise 3 x 15, 10#
Overhead press 3 x 15, 20#

The Most Delish Banana Protein Pancakes!

INGREDIENTS

• 1 Very Ripe Banana
• 1 Egg (or 2 egg whites)
• 1 scoop Vanilla Whey Protein Powder
• 1 T Ground Flax
• 1/4 t Vanilla

INSTRUCTIONS

Mash the banana and beat the egg, protein powder, flax, and vanilla to make a batter.

Cook over medium-low heat for 2-3 minutes on one side till browned, then flip and repeat.  This recipe makes 3 big pancakes.

Top with peanut butter, almond butter, maple syrup, or fruit.

Food and Fitness: Honey-glazed Chicken Kabobs

At the request of others I am sharing more of my recent workouts.  I am not currently training for anything specific.  My workouts fluctuate according to how I feel, y'all know exactly what I'm talking about...there are days you would spend hours in the gym and days you're utterly exhausted after 5 minutes.  If you're anything like me, you arrive home from the gym completely famished...below I share a delicious summertime meal.

Workout 1:

30 sit ups

30 rows

30 crunches in bridge 

30 bicycle

30 v-ups

30 leg lowers

30 flutter kicks

Lunge clock 1-8 & 10: 10 reps each

100 bosu squats

3 x 20 single leg bosu squats

3 x 20 single leg bosu straight leg deadlifts

3 x 20 split squat

5 x 20 bosu push ups

5 x 10 second handstands 

Workout 2:

10 min stair climb

4 sets 20 leg press 205, 225, 255, 295

4 sets 20 calf raises on leg press 205

3 sets on 24" box: 10 box jumps, 10 single leg explosion from box, 10 double leg jump land single leg on box 

3 x 10 box jumps on to 36” box

5 x 1 minute (20 seconds jump alternating lunges, 20 seconds side to side lunges, 20 seconds jump squats) 30 seconds rest between each set

Smith machine 3 x 10 each leg split squats (first set #25 each side and second/third set #45 each side)

Workout 3:

4 x 400, 4 x 200

Workout 4:

15 minutes on treadmill 3 rounds: (incline @ 15, lunge x 3 minutes at 2.5 mph, walk x 2 minutes at 4 mph)

50 narrow squats 95#

50 plié squats 95#

10 sets x 5 reps jump squats at 95# with 30 seconds rest

Box lunge with 95# 1 x 10, 1 x 25

Good mornings x 10 with 95# (stopped secondary to sunburn location and bar placement)

Squats 3 x 10 at 135#

Straight leg deadlifts 3 x 25 with 25# dumbbells each hand 

Wide leg press 3 x 20 @ 295#

Calf press 3 x 20 @ 205#

100 walking lunges

100 v-sits

Workout 5:

Warm-up

12 x 200s @ 30-32 seconds, walk 200 in between (2-3 minute walking rest)

Workout 6:

Row at level 10 x 10 minutes

5 sets: 20 x 45-90-180 bicep curls, 20 reps triceps cable pull downs at 50#

50 rotator cuff internal/external rotation with 2.5#

4 x 10 rotator cuff internal/external rotation with 5#

Bench press: bar x 20, 5 x 10 at 65#, x 5 at 75#

3 rounds: Hyperextension x 20 reps, reverse fly x 20 with 7.5# dumbbells

Lat pull down 3 x 12 @ 75# 

Seated machine row 3 x 12, 60#, 75#, 90#

100 hanging leg lifts

Alternating unassisted pull-ups and body weighted dips 5 sets x 5 reps

Workout 7:

10 minute warm up on stair climber at level 100

10 x 20 hanging leg raises

4 x 20 single leg bosu squats

4 x 20 single leg straight leg deadlift on bosu

3 x 12 split squats with 20#, 25#, 30# dumbbells

Standing leg press 3 x 20 alternating 3 x 20 standing calf raises on leg press

1-minute front plank

1-minute side plank with hip abduction

2-minute front plank

Workout 8:

1.5 mile run

5 hill repeats

1.5 mile run

Walking lunges

5 rounds: (5 unassisted pull ups, 10 tricep push-ups, 20 air squats)

3 mile run (22 minutes)

Summertime Deliciousness

Consider this my new favorite way to make chicken, honey-glazed!!

Honey-glazed Chicken Kabobs

Ingredients:

• ¼ cup vegetable oil
• 1/3 cup honey
• 1/3 cup soy sauce
• ¼ teaspoon ground black pepper
• 8 skinless, boneless chicken breast halves – cut into 1” cubes
• 2 garlic cloves
• 5 small onions, cut into 2”pieces
• 2 red bell pepper, cut into 2” pieces (I used red, orange, and yellow)

It's a happy meal :) 

1. In a large bowl, whisk together oil, honey, soy sauce, and black pepper.  Reserve a small portion fo the marinade aside to brush over kabobs. 
2. Place chicken, garlic, oinions, and bell peppers into the bowl and marinate for a minimum of 2 hours.
3. Alternate chicken and vegetables when treading onto wood or metal skewers
4. Lightly oil grill grate.  Place skewers onto preheated grill, cook for 12-15 minutes, until chicken juices run clear.
5. Drizzle honey over top the cooked kabobs.

Grilled Pineapple 

Cut a fresh pineapple into thin slices.  Place on grill.  I do not have a specific amount of time to reference for grilling; I cooked each according to its grill marks.

Roasted Green Beans 

Roasted green beans are easily one of my favorite side dishes.  Preheat oven to 400 degrees.  Trim and wash fresh green beans.  Lightly drizzle beans with olive oil, sprinkle with sea salt and ground black pepper, then squeeze half a lemon over the beans.  Toss by hand to make sure each piece is evenly covered.  Place in the oven for 15 minutes.  At 15 minutes use a spatula to move beans around the baking sheet before baking another 5 minutes. Time may vary, keep watch on the beans!

Singleness; it's a stage of life I choose to dance thru

An expert is someone who has a comprehensive and authoritative knowledge in a particular area.  I’m 28, have been a bridesmaid 10 times, invited to well over 50 weddings, my longest relationship is 7 months, and I’ve yet to fall in love.  With my amount of experience I consider myself an expert on being a single lady.

• Singleness is a gift.  Accept it and give thanks.
• Singleness is an opportunity.  Embrace it.
• Singleness offers challenges.  Conquer them.
• Singleness provides hope.  Believe it.
• Singleness opens doors to adventures.  Run thru it.
• Singleness forces you to trust.  Remain hopeful.
• Singleness isn’t about you; it is about the growth of your heart.
• Singleness isn’t about being selfish, but about service in areas you won’t always have access.
• Singleness is not a burden; only an instrument to strengthen you.
• A time will come when I will be married longer than I was ever single, why would I ever wish this time away? 

I’d like to echo the words of one my favorite bloggers, Sara B of Glitter & Grace, wrote “Praising and enjoying singleness is tricky because you're always bordering on the edge of sounding like what you really mean is you love being selfish and only caring about your own needs. But if married people can write status updates like, "MARRIAGE IS SO AWESOME!!" then I should be allowed to claim that "BEING SINGLE IS PRETTY FRICKIN' AWESOME TOO!" Do I always feel that way? Of course not. Am I super excited to be married someday? Absolutely. I am in no way claiming that one stage of life is better than another. I just want to be intentional to love where I'm at, be grateful for every chapter, and not spend my days wishing for ones that lay ahead.”  CAN I GET AN AMEN?!

There appears to be a negative connotation with the term “single,” making singles feel undesired, unworthy, or even as thou something must be wrong with them because they are single.  Listen up single sister; you are worthy and so incredibly loved, regardless of your relationship status.  Please be blessed by the words of Sara B on Glitter and Grace, her post titled “Enough” provides for beautiful insight into the topic. http://www.glitterandgrace.com/2013/02/enough.html

I understand longing and yearning to be in a relationship (oh trust me, I do!), but sweetheart remember it only takes ONE!  There are many “wrong” out there, or perhaps more appropriately phrased, many “wrong for you, right for someone else,” but do not be discouraged for you are someone’s dream girl! 

Encourage your heart with these beautiful reminders:

• God is all-powerful; He has infinite resources and His creativity never lacks. He has access to the best!
• God is all knowing; He knows what is best for you!
• God is crazy in love with you, HE WANTS TO GIVE YOU THE BEST!
• God does NOT withhold greatness and blessings from you!
• God is in complete control!  When I reflect upon where I currently am I see His provision, His blessings, His creativity used in getting me exactly where I need to be, and His faithfulness.  HE HAS NEVER FAILED ME!
• I serve a God who loves to WOW!!!!

Please stop planning and stop wishing for the things you think you ought to have/want and allow yourself to be WOW’d.  I promise you this – His plan is so much greater than yours.  TRUST that God is authoring your love story; allow Him to lead, for your path is mediocre compared to waiting on Him. 

Isaiah 30:18 (MSG)

Shine brightly,
Quinn