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Hello All!

Wanted to share my passion for nutrition and the macro-nutrient counting system through a video. I went through the process of setting out what prepping all my meals in one day currently looks like. **One note: my macros fluctuate according to my goals. A month ago I was in-taking 225grams of carbs, in this video, I’m in-taking 185grams of carbs. I’m currently “mini-cutting” for a power-lifting meet in which I want to break state records, and that requires I lift really heavy weight in a lower weight class. “Cutting” is not sustainable in practice for losing weight, and is only meant for temporary results. But the flexible-dieting “macro-counting” system IS sustainable, realistic, and supports the consumption ALL types of food in moderation…as long as it fits your macros!

What you’ll see in the video is a pretty consist set of my favorite foods. To clarify:

Meal #1= Oatmeal mixed with Nestle Fat-Free chocolate powder with two pieces of SaraLee 45-calorie bread with a spreading of coconut almond butter

Meal #2= Chicken, apple, yellow squash, tortilla, and Justin’s hazelnut butter

Meal #3= Chicken, apple, brown rice, banana, oatmeal, and Planter’s banana-nut peanut butter

Meal #4= Chicken, apple, brown rice, two International Delight sugar-free french-vanilla coffee creamers, oatmeal, and Planter’s banana-nut peanut butter

Meal #5= Fage yogurt and Nestle Fat-Free chocolate powder with pancakes made from egg beaters, almond flour, Nestle Fat-Free chocolate powder, oatmeal and a pinch of baking powder

My Macro-Nutrient Counting & Daily Meal Prep Process

Progress videos of heavy lifts (more to come!)

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Date: September 27. Video is of a conventional deadlift single rep of 260lbs…no belt! Here is a link to the actual video online 

Date: November 25, 2013. Sumo squat training, 210lbs for working sets! Here is a link to the actual video online

 Date: December 13, 2013. Sumo deadlift AMRAP (as many reps as possible) for 10 at 245lbs. *Never mind my embarrassing Sharapova exertion screams…Here is a link to the actual video online

Week 6 Measurements & Training Progress

It’s been about a month since I posted progress images. This is just about week 6 of my training program for power-lifting, and as promised, I’ve been maintaining measurements to dispel the notion that women bulk when they lift heavy weights. 

As can be seen below, I’ve made little change in the way of measurements, and this image was made after my heaviest carb-meal and after an hour of circuit strength training cardio. 

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Compared to Week 1’s measurements I’ve had…

Growth:

  • 1/4 of an inch across my shoulders
  • 1/2 of an inch for my biceps
  • 1/2 of an inch for my biceps flexed
  • 1/2 an inch around my hips

Loss:

  • 1/2 inch in my waist
  • 1/2 an inch in my quads/thighs (primarily inner thigh, I know muscle growth has increased)

 

Training Progress

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So, dear ladies, I hope this information has thus far confirmed that we won’t, indeed, bulk up if we lift heavier. The progression has been tremendous and empowering but calculated and completely within my body’s capability for adjusting and maintaining the weight. I’m still only participating in up to THREE 45-minute cardio sessions a week, which are usually circuit based and focus on strength building via kettle bells,  marine ropes, TRX, and some compound movement cardio exercises. 

Super shout-out to my knowledgable trainer, Mike Peltz and his gym: Revolution Training System in Tempe, AZ!

TSC: Tactical Strength Challenge

Last Saturday, October 5th, my gym (Revolution Training System) hosted a Tactical Strength Challenge event through the StrongFirst company (which has its origins in military and tactical training.) Many of the gym-regulars showed up to participate, or just cheer everyone else on, which made the day spectacularly fun and supportive despite the pressure of pushing for new Personal Records (PRs), and competing against gyms from across the nation.

The main “events” or challenges in which participants were expected to compete were: max-weight Deadlift, 5 minutes of varied weight Snatches with kettle bells, and (depending on designated class) either a flexed hang from a bar (only women’s Novice group) or pull ups…

TSC "events"

 

For whatever reason, I wasn’t feeling my best that day, and it was more of a mental issue than anything else. I was just foggy in the brain and couldn’t maintain a lot of clear focus and determination. I also hadn’t had my “come-to-Jesus” realizations about putting all my trust in Mike’s recommendations or trusting my own body, so I was nervous about pulling weight for deadlifts that I already had…sitting in that type of doubt was not a good place to be in. As a result, I had some nerves and hesitation, which influenced lighter pulls than Mike and I had previously talked about, and my first deadlift pull was a little shaky, but still successful.

235lbs

I began by deadlifting 235lbs, then 250lbs, the I used a belt for the first time and pulled 265lbs which was a new PR for me! (Mike and I had discussed attempting 275lbs, but I’ll take the 5lbs!) Having entered the gym with almost no kettle bell experience, I entered the “Novice” category so I could use the 26lb kettle bell for the snatch portion of the challenge. I knew I was going to bruise on my wrist/forearms, but the load of the next level (around 36lbs) would’ve been too much at this point. I was able to manage 117 snatches–which was way more than my previous personal record of 90! Lastly, I pulled a flexed arm-hang for 1 minute 6 seconds, and later repped out 10 pull ups (even though they didn’t count). Next Spring, I’m definitely entering the Women’s Open level!

That being said…as far as the results go, guess who placed #1 against all the other women in ALL the other gyms across the nation for the Women’s Novice group?? This girl.

http://tacticalstrengthchallenge.com/result/list   (Click: TSC Women’s Novice> VIew Results to see my listing)

First place! My gym prepped us so well.

First place! My gym prepped us so well; looking forward to maintaining the title!

Moments from the event…

Power, strength and fun

Power, strength and fun

Everyone’s so excited to compete next year…we had a blast!

Revolution Training System<—-click for an inside look into our community…

“Intro & Building Structure” Week

Last week was a really important week to the beginning of my training for powerlifting. Mostly it was explorative in determining some of my current capacities for weight, form, and adaptation to a new routine. Man, I was in for a rude awakening when I signed up to be trained as a heavy-weight-lifting athlete! We didn’t necessarily begin my program, but we went through the motions to “norm” me to the structure, and to provide critical data to Mike Peltz, my trainer. This is a review of my week:

Accidents happen...buck-up and move on.

Accidents happen…buck-up and move on.

Having reflected on this embarrassing moment all week, I’ve come to the conclusion that “dumping” the weight is inevitable for everyone. Seriously, if you don’t push yourself to new levels, and fail…then you probably aren’t lifting enough. …This was my first time, and while it scared the piss out of everyone who witnessed it, I know it will happen again. Now we know to be better prepared, I know to listen to my body when I’m nearing capacity, and I know to humble myself enough to tell Mike when I might lose the weight. Trust is more important than I realized.

Let me be honest...

Let me be honest…

I am writing this post at the beginning of official Week 1 of my training. In trusting Mike, I’ve been getting my suggested 7-8 hours of sleep, I’ve been drinking a ton more water (1-2 gallons minimum), and stretching throughout the day to stay “loose” and ready to lift. Compromising my body by not having planned out my week better really cheated my experience last week. I was anxious to squat again after dumping the weight, and that never should’ve happened in the first place. I learned my lesson, hard, and embarrassingly. I also had to take some time, in a few moments of self-conscious doubt, to realize how much I want this. What I realized? That I really, really do.

In my attempt to track visual progress, this was a series of progress-pics I took on a particularly lean day. In the past few weeks I’ve been averaging 117lbs, but that depends on the last meal I ate the night before, the amount of water I drank, the amount of sleep I got (the longer I sleep, the lighter I wake up scaling-in,) etc. While I think I look muscular, I definitely don’t think I look like the Hulk’s kid-sister!

Intro Week progress images

 

I am so excited that it’s Official Week 1! I’m ready to continue adding volume, adjusting my nutritional plan to add more carbs before squat or deadlift day (haven’t decided,) and just enjoying releasing the strength that I know is within me. It’s a crazy cool experience, and I think I’m really lucky.

P.S. If you’re in the Tempe, AZ area, come visit and train with me/us!

Good people, good laughs, train hard, make progress, get fitness-educated, be part of a great community. What more could you want?

Good people, good laughs, train hard, make progress, get fitness-educated, be part of a great community. What more could you want?

Week 1 Measurements

In the name of debunking the myths that women “bulk up” when powerlifting, I am endeavoring to track visual progress of my body’s changes over the course of this training program, and likely, the entire next year. I’ve included basic data about my physique and current measurements. I’m hoping to continue tracking fluctuations and growth, while also providing information about my nutritional changes, meal content information, and cardio schedule (which is currently 2x a week).

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