Personal Health Intiative Training

Archive for September 20, 2011

Burn, Baby Burn

Okay, so I know that I have to work into the burn. This is something that I have always struggled with. You see, I am not a big fan of pain but in this case it is not so much pain but a burn that you feel when you are really lifting and working hard. I have improved in this area so much over the past few months but I know I still have work to do. If you don’t feel the burn, you aren’t working hard enough! I feel it! The problem is sometimes I stop! Lol. But this is one of the things I will work on in my training sessions. I think I have done a good job so far, so I can only imagine how I will look in a few months! Whoa! LOL!

During my lunch today, I watched my weekly figure e-course that is sent to my email. (Okay, see that proves I am addicted…:)

The lesson was on body symmetry. In figure competitions, symmetry is very important. The main difference between body building and figure is that the judges are not looking for bulky muscles and striations. They want to see a well-rounded body that is still feminine. It is a step up from the bikini class because you need to be in athletic shape and have muscle tone. Figure competitor bodies should be athletic and look similar to that of a fitness competitor. You have to maintain your femininity and one of the first places this will be evaluated is in the face. If your face is too thin, then you are considered to lean for the figure class. The focus is on a total package, not individual muscle development. Learned something today!

The workout this morning was great and I tried my best to work into the burn! My abs are screaming. I have Zumba class tonight. Here are my eats:


Protein pancakes topped with organic unsweetened applesauce and chocolate PB2






Snack 1:

Chocolate Shakeology and organic oatmeal


5 oz of  chicken breast

3 cups of spinach (raw)

2 tbs of organic mild salsa

1 slice of Food for Life Wheat and Gluten-Free Brown Rice Bread






Snack 2

Fage 0% Total Greek Yogurt

5 strawberries


High Protein Bar


Egg whites

2 cups of green beans

Bedtime Snack

1 scoop of Casein protein with water

Good Monday

Today was a pretty good day for a Monday. I was a little tired waking up this morning but once I got up I was good. My cat didn’t even want to wake up this morning. He just looked at me like, “I’m not gettin up off this couch,” and closed his eyes! Guess he is still recovering from his weekend of bird watching. 🙂 This morning’s workout went well. This is what I did:

Chest and Back

  • Barbell Bench Press
  • Dumbell Alternate Bench Press
  • Chest Fly (Cables)
  • Wide Grip Lat Pull Down
  • Pull Downs with the Band
  • Lat Rows with the Band
  • Dumbell Bicep Curls
  • Barbell Bicep Curls
  • Elliptical (30 minutes)

Clean Eats

Pre-Workout Snack

  • Pure Protein Bar (Chocolate Deluxe)…I wake up thinking about this bar….it tastes sooooo goooood! Low sugar and low-fat!







  • Chocolate Shakeology and oatmeal with half a banana






Snack 1


  • Jennie-O Extra Lean Ground Turkey (5 oz)
  • 3 cups of raw spinach
  • 2 tablespoons of Nature’s Place Organic Mild Salsa
  • 1 serving of quinoa

    Lunch and 2 Snacks







Snack 2

  • canned tuna (1 can)
  • 1 cup of cucumber/tomato/onion salad
  • 1 cup of sliced sweet potatoes

Dinner (Not Pictured)

  • 4 oz of Extra Lean Ground Turkey
  • 2 cups of steamed green beans
  • scant handful of pumpkin seeds

Bedtime Snack (Not Pictured)

  • Chocolate casein protein with unsweetened almond milk

I also met with a trainer who is a figure competitor and had a great conversation. She gave me some insight into the different classes and we discussed how she can help me. I will give her my food diary from the last couple of weeks and a detailed description of my workouts…amount of weight lifted, amount of cardio, how many reps and the specific exercises. She will also help with posing, walking and other competition activities. Can’t wait!

Next on my list…buy my competition shoes. 🙂

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