You Lift Like a Girl

JUST FOR MY LADIES... I think I have identified the culprit to my constantly stubborn body weight. It seems no matter how regimented my nutrition and cardio/training, I can't shake the weight! Until a few weeks past when I missed my 3 month Depo appt. I let it lapse about two weeks before rescheduling my appt. Sure enough, within that short time frame, I dropped almost immediately. Although, I thought it was the fruit of my own labor...until now. I've had the Depo in my system for a week and a half and guess what else is back? Ugh! The few pounds I had dropped. I'm sure "non-Hormonal" is the answer, just kinda creeped out by forgein objects (if you catch my drift). I've only been on BC for 6 months since the birth of my daughter. Prior to that, I had been 5 years BC-free. Looking for advise, opinions, personal experiences. DISCLAIMER: HOPE THIS DOESN'T REACH A VIEWER WHO FINDS THE CONTENT INAPPROPRIATE. :)

Flickr Tags: Juan Araujo , Charisse Fruge , Flex Fitness , Personal Training , Workout , Weights I promised a sample workout for a sweet friend. So here is an example of what a week's worth of training might look like consisting of only three lifting days Monday: 30-45 min CARDIO Tuesday: LEGS •legs extensions •squats •lunges •lying hamstring curls   Wednesday : 30-45 min CARDIO   Thursday : BACK, BICEPS & TRICEPS Back •lat pull downs •bent-over barbell rows •back extensions Biceps •standing barbell curls •preacher curls •hammer curls Triceps •cable push downs with straight bar •cable reverse pull downs with straight bar •bench dips   Friday : SHOULDERS, CHEST & CALVES Shoulders •lateral dumbbell raises •front dumbbell raises •barbell upright rows Chest •barbell chest presses •dumbbell incline presses •pushups Calves •seated calve press •standing calves raises   Saturday : 30-45 min CARDIO   Sunday : REST   ...

Happy Friday!! I'm trying to step my cardio back up. Since I have brought my weight/body fat back up from my competition in April I have been feeling sluggish and bloated . It's more than just "filling back out". I think my body is trying to tell me that it's having a hard time processing all the protein I've been ingesting. I've read about fasting for a day or two to give my digestive system a rest... increasing my fiber intake ... Dieter's Tea ...It's just so hard for me NOT TO EAT! I have bought the Dieter's Tea and I used it for six days. I will say that I could tell a difference, but it is not recommended for use more than ten days . It's been a week so I'll resume the regimen tonight. I have also increased my fiber with Oat Bran, spinach and broccoli . The only thing left to try is the fast...but I will most likely have to skip the weights on those days. :( And tomorrow we are hitting HAMS !! So I may begin my fast on Sunday... I...

I began my day with the usual 5:00 a.m. cup of coffee (sweetened with Splenda and a splash of Unsweetened Vanilla Almond Milk - YUM)...check my email and I was off to visit the stairclimber for one of our 45 minute "dates". Today was a low-intensity cardio day. My speed was constant @ level 18. Worked up a great sweat! I've put in about five hours with clients...still much business to be handled before the day is up...but now it's time to give the muscles some love. I'm working Back and Biceps today. I start with back typically and always with my pull-up since they take the most energy to execute. Pull-ups (3 sets of 10) Lat pull-downs (75 lbs x 4 sets) Cable Rows (60 - 75 lbs x 4 sets) Single-arm bent over row with dumbbells (27.5 lbs x 4 sets) Bent-over row with barbell (40 lbs x 4 sets) Then it's on to BICEPS! Preacher curls (15 lbs x 4 sets) Cable curls (20 lbs x 4 sets) 21's (25 lbs x 3 sets) Meals have been on point today...Lord knows that's my w...