WIAW 8/28/13

Boy has it been a while since my last WIAW!! I'm excited to be back and with lots of goods :D Today was full of new things. New workout, new foods, new people.. :) All of which are good things!

Lets start with the workout since that's where my day began at the ripe hour of 5:30am, cough cough dedication cough cough. I met the ever so lovely Kassandra, aka my lifting buddy, partner in crime, herbalife advocate, fellow bikini competitor in training & BFF, at the gym. We both have finished Jamie Eason's LiveFit trainer and so now to really cut up we are doing Ashley Conrad's 21 day Clutch Cut program. Its only three weeks but man do those three weeks count. It's going to be brutal. I suggest checking out the plan at bodybuilding.com! Today was day one and I feel great about how it went. It's mainly high intensity interval training and ploymetrics. Technically you don't even need a gym for this program. It's fantastic. The workout went as follows:

Warm up for 5 minutes walking at an incline
Stretch
Repeat the following circuit 3-6 times doing each set for 15 reps (30 seconds rest between sets):
Clean & Press
Overhead medicine ball throws
Dumbbell rear lunge
Push ups
Bench dips
Sprint in place (30 seconds)
Bodyweight squat
Wide grip lat pull down/pull ups
Medicine ball jumping jacks
Incline push up
Dumbbell bicep curl
Side lateral raise
One arm dumbbell row
(repeat 3-6x)
Cool down for 5 minutes walking at an incline
Stretch

We were seriously DRIPPING in sweat after this, it was fantastic.

While burning our bums in the gym we came across another fellow competitor. She is competing in Kassandra"s height class and was so incredibly nice! We actually ended up planning a few times to practice posing and working out together. This will be her first time competing too and she looks GREAT. She's actually a trainer at our gym.

Next, for what I ate today:

Meal 1- 1/3 cup oats, 1 tbsp. Justin's chocolate hazelnut butter, 6 egg whites
Meal 2- Buffalo chicken wrap made of 1 Rudi's GF spinach tortilla, 1 can chicken (drained), Frank's Red Hot and 1 Tbsp Oasis Garlic Hummus.
Meal 3- Spinach salad with chopped peppers, onion, 4oz chicken and 1 oz raw almonds
Meal 4- 4 oz ground turkey, 1 cup steamed cauliflower, 1/4 cup brown rice
Meal 5- Balsamic marinated portabella mushroom stuffed with tilapia, chopped asparagus, red onion and 1 tbsp. Oasis Garlic Hummus. (SOOOOO GOOOOOD)
Meal 6- myofusion probiotic protein shake, 1 tbsp. Justin's maple almond butter, and 1/3 cup oats.

My last drill for the night was sprints. Oh sprints. Walk a minute at 3.5 MPH and sprint for 30 seconds at 9.0 MPH. Needless to say, my gams are pooped! As is my brain so I will now be off to bed. I'm one cup of Yogi Bedtime Tea deep and I'm hopeful that it does the trick tonight. 4 out of 5 nights that I have drank it, it seems to have helped. I've noticed if I can make it through the first hour of the night then I can make it through the whole thing. If I wake up after only being asleep for an hour, I'm doomed for the night. Alright, wish me luck!

XOXO
B