Better With Sprinkles

The Colourful Side to Healthy Living.


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SSE: Phase 3

So, this week has continued to reinforce the idea that I need a puppy.

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Leon goes home tomorrow Sad smile We had one bad morning with him (let’s just say that dealing with a dog in digestive distress does not make for a good time) but otherwise, it’s been awesome having a cuddly dog in the apartment.

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So…anyone in need of a dog-sitter? Winking smile

Slim and Sculpt Elite: Phase 3

(review of phase 1 and phase 2)

So, the week before Easter, I finished up with The Slim and Sculpt Elite Training program I bought from Carrie at This Fit Chick. I had worked with her before for her original Slim and Sculpt program, which I enjoyed so much I purchased the Elite program in January. This was the superset phase – girl knows how to finish it with a bang! Almost all supersets, all the time. Due to the layout out of the gym I had to break down some of the workouts into single sets, but I still feel like I got a great workout and saw progress.

The final phase had 5 workouts a week; 5 days of lifting and 4 days of cardio, broken down into steady state, intervals, and HIIT. It was an intense four weeks – no wonder I didn’t feel like hitting up the gym at all last week!

  • Workout A + Cardio: I used to hate working biceps…until I actually developed some semblance of biceps Smile with tongue out Now it’s one of my favourites!
  • Workout B: I freakin’ adore working legs. I had to break down one set of supersets here due to my gym layout, but I thoroughly enjoyed it. Although goblet squats = paaaain. I did make some deadlift progress though, which always makes me happy.
  • Workout C + Cardio: Again, due to gym layout had to break up one of the supersets. It was also my first time doing overhead presses – those are definitely challenging. And a friend of mine pointed out that I was making his (male) roommate look bad for pressing the same weight he was (he was joking, obviously). I took it as a compliment…hells yea I’m strong Open-mouthed smile The HIIT almost left me in tears each week. Definitely challenging.
  • Workout D + Cardio: Nothing really of note here…although for steady state cardio, I would usually just jump on the elliptical for a while.
  • Workout E + Cardio: A pretty simple workout for the weekend, which I appreciated. It had been so long since I’d done planks!

(source)

So definitely a great plan overall. It was a challenge, but it was doable. I saw progress in my lifts,which was my ultimate goal. I’m continuing to put on (muscle) weight, which I’m happy with. I would wholeheartedly recommend it if you’re in the market for a good workout plan to follow!

So between the two plans, I feel a lot more confident in the gym. I’m by no means a personal trainer (or anywhere near that level), but I feel like I’m starting to figure out what combinations work and what makes for an effective routine.

The next phase: no workout plan at all. I’ve been back at the gym this week, which I’ve been enjoying, but I’m still waiting to see where the unplanned month of workouts takes me.

Now, I am off to my AM class – where the professor is treating us to breakfast at Williams Open-mouthed smile The perks of having a class that consists of six people. Hope you guys have an awesome Thursday! 

<— Any “hell yea!” workout moments for you lately? New PR, hit a new yoga pose, things of the sort?

<— Do you follow routines for your workouts, or do you make up your own?

<— Favourite chain coffeeshop? I think mine’s probably Coffee Culture.


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All About the Mexican + Phase 3 Review.

If you ever doubted my love for Mexican food, you won’t after this post.

 

Workout

I headed over to the gym today for a BodyFlow class. If you haven’t taken the class before, it’s a mix of Tai Chi, pilates and yoga.

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Yoga mat, how I’ve missed you.

I was really looking for a bit of stretch today for my Livefit-induced soreness, and Flow delivered. Those hip openers were some of the most painful/awesome things I’ve felt lately.

And for inflexible people that think they can’t do yoga – believe me, you can. I’m the most inflexible person I know (I’ve gotten a little better, but a few years ago, trying to touch my toes I could barely reach my shins) and I’ve benefited so much from it. Before Livefit I was going to a flow yoga class once a week – I think I need to start that up again!

 

Lunch

 

Another rotisserie chicken salad? Don’t mind if I do.

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I went with a Mexican theme – romaine, shredded chicken, salsa, sour cream and guacamole.

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I wanted some crunch on top, so I broke up a couple of whole wheat pretzel sticks. They did the job. Smile

 

My afternoon was spent doing –what else- packing. I swear, when did I amass so much stuff? I don’t even want to try and figure out how many boxes we’re filling.

 

Dinner

There was one of the sweet potato and black bean veggie enchiladas left, and it had my name all over it.

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Topped with more salsa and guacamole, with sour cream on the side.

Definitely more sour cream than I would normally use, but I figured I might as well finish off the container. The most annoying thing in the world is going to pull thing from the cupboard or fridge (milk, cereal, ketchup, ect.) and discovering that there’s like, less than a spoonful left. First world problem.

 

Phase 3

Yesterday I finished Phase 3 of Livefit Trainer. Aka – the program is now done. I’ve done reviews of phase 1 and phase 2, so I figured I’d give a review of phase 3 before doing an overall review of the program.

While phase 2 focuses exclusively on muscle building, the focus of phase 3 is to maintain muscle while burning fat with lots of cardio.

The first 2 weeks killed me, actually killed me a little. Picture lots of supersets, triple sets, and active rests. The cardio portions were 30 minutes of 30 seconds sprints. I did sprints on the treadmill for 2 days and elliptical for the other 2 – I don’t know how anyone could do treadmill/running sprints like that 4 days in one week. My legs would actually give out.

So the first half was not my favourite. I ended up skipping the last cardio workout because I just couldn’t handle it anymore – my body was fatigued and I was mentally burned out. Some of the workouts were taking more than an hour and half to complete, which is way too long for me.

The second half of the phase? I LOVED. It utilized circuit workouts, which I’m a huge fan of. You get an awesome workout in a short amount of time, and it adds a cardio element as well.

The cardio was the participant’s choice, which was a nice change. It was nice to be able to pick and choose what I was feeling that day – sometimes I did intervals, sometimes I did a slow jog. It also utilized one full hour of cardio once a week, which was an awesome way to get in some long runs that I’d been missing for a long time.

Overall, once I got to the second half I loved it. The first half was a huge challenge but I’m proud of myself for managing to get through it.

 

Tonight, I’m enjoying my last night in London and watching The Princess Bride – is it bad that this is my first time seeing this movie?

 

<—What’s a fitness challenge you’ve undertaken lately?

<—Have you ever done Tai Chi before? I thought a Tai Chi-inspired class would be odd the first time I took a BodyFlow class, but I actually really enjoyed it.


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And It Begins.

Phase 3?

Bring it.

 

Workout

Livefit Week 9, Day 57 – legs

Superset

  • 3 x 15 leg press (2 45 lb plates on each side)
  • 3 x 15 jump squats

 

Working set + Active rest

  • 3 x 20 dumbbell squat (20 lb dumbbells)
  • 3 x 1 minute jump rope

 

Superset

  • 3 x 20 walking barbell lunge (40 lbs)
  • 3 x 20 long jump
  • 3 x 20 leg extensions (70 lbs)
  • 3 x 20 lateral bounds

 

Normal sets

  • 3 x 20 barbell squat (85 lbs)

 

Working set + Active rest

  • 3 x 20 standing calf raise (95 lbs)
  • 3 x 1 minute jump rope
  • 3 x 20 calf press on leg press machine (2 45 lb plates each side)
  • 3 x 1 minute jump rope

 

Wow…when I read that phase 3 was intense, people were not kidding. This workout left me in a state of “Ohmygod I’m sweaty and dying!”

I remember doing skip rope a lot when I was a kid – I do NOT remember it being such as intense workout! And the plyometrics…oh goodness, the plyos (explosive jumping movements, such as jump squats or lunges). I haven’t done those in months. Especially with that opening superset, my legs were burning like nothing else.

I think it’s safe to say, when I’m done with this program I am going to be a MACHINE. 🙂

 

Breakfast

Super sweaty workout = super cold breakfast.

 

A green smoothie was definitely in order.

My usual mix: 3/4 cup almond milk, 1 scoop chocolate peanut butter protein powder, 1 frozen banana, and as much spinach as I could squish in the Magic Bullet. Some (sinking) Love Crunch granola on top.

If it ain’t broke, don’t fix it. 🙂

Have a lovely day!

Off course, more Olympics watching today. Canada’s sitting at 3 medals right now – need to bring that number up a bit!

<– Random question: favourite type of music to listen to at the gym? Or do you prefer to workout without it? I was listening to hard rock/punk music today and it was definitely keeping me motivated.