Usual Workout Week

Hey guys! Today I want to chat about my workout splits, week to week. Before I do however, I need to mention that this is what works for me. This might not actually be the best for you and your body however this is what I do and what benefits my body the best. Plus you could always give it a try, and see how it works for you.

I used to have a very unorganized split week and would kinda just go into the gym thinking… “I don’t know what i’m gonna do today”. I mean that was just chaos! I was tired of not knowing what I wanted to do for the day or what my schedule is. So I created one that incorporated 6-7 days each week, alternating between lower body and upper body. If one day I can not make it to the  gym I use that as my rest day, and everything else will move to the next day scheduled. Are there weeks when I can’t make it every day? Yes. However, it all depends on the week and realistically its not always possible to get into the gym that much due to my schedule with school and other responsibilities.

So let’s jump into this.

Monday- ALWAYS leg day! We all know I love my leg workouts. Monday is my heavy day. I’ll up my weight more than normal, while doing lower reps of 6-8.

Tuesday- Shoulders! I go hard on them and really tear down the muscles. I do a mix of light weight high reps vs heavy weight low reps.

Wednesday- Legs! I’ll do light weight high reps.

Thursday- Back day! I’ll do the same that I do for shoulders, a mix of light weight high reps and heavy weight low reps.

Friday- Final leg day! Mix high weight low reps with low weight high reps.

Saturday- Biceps, triceps & chest! I tend to up my weight every week just a little bit.

Sunday- This is generally my rest day, however if I miss a day during the week this will be the make up day.

You might be thinking that training lower body 3 times a week is crazy, however I have to put in a lot more work to reach my goals. I started training legs that amount a few months back when I could see the results in my upper body but not in my lower body. So, I decided to add another lower body day to my week. I had only been training legs 2 times per week because  I’ve always been advised to “do it this way”, however the results I’ve gotten have proven to me that this training schedule works best for my body.

It’s always good to test out safely what works best for your body keeping in mind that if you are going to be intensifying your workouts, that also keeping up with your protein intake and overall nutrition is very important. My ability to get into the gym also comes from Mei Fitness being a 24 hour fitness center. So, there is no excuses in not being able to go in and get your grind on at any time in the 24 hours we have in a day!

Sooo, GET TO GRINDING YALL!

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Ultimate Lower Body Workout

Hello my beautiful people! So today I’m going to do something a little bit different and share with you my current favorite lower body workout I had at Mei Fitness just the other day. This blog will fill you in on several different pieces of equipment Mei Fitness supplies as well. Let me start by saying, I had NO CLUE what I’d be doing that day. I’d taken about a week off from being in the gym and working out in general while I was away for spring break.

I should say my body needed the rest. Resting is very important and in my case I had been pushing my body for several weeks creating new leg workouts that challenged me and push me to the edge. On a good week, I typically train legs three times. Monday (of course!!), Wednesday (if i’m not sore from Monday), and Friday or Saturday (whichever I feel up for). I’ll go into my workout split for a typical week in my next blog coming up. Anyway, lets get into this killer workout!!

I started my workout off with Glute activation exercises. These are very important!! I use bands in several of my activation exercises, not always only because I switch it up a lot. Glute activation helps with getting the muscles fired up and ready to be used in the main part of the workout. For these I did:

  • 20 Standing Banded Abductor Lifts (each leg)
  • 20 Standing Banded Kickbacks
  • 5 min of light stretching

*First perk to Mei Fitness, they already have bands you can use in all the different strengths! So if you don’t want to spend the extra money to buy them, they are already within reach. However, I like to carry a set, just in case, with me!

To start off the workout I did a few compound movements superset with isolating movements. Compound movements work the whole body. Isolation, well you guessed it. They are specific to one or a couple muscles. Here I did:

  • 3×10 BB Squats superset with Kneeling Leg Curls

*I can’t say I have seen this exact machine at any other gym I’ve worked out in but the kneeling Machine in Mei Fitness is one of my favorites. I did 10 reps on each leg!

Moving onto the next part of the workout, I did another superset, compound movement with an isolation exercise.

  • 3×12 Sumo Deadlifts superset with Single Side Leg Press

* Mei has several different leg presses, all with amazing and smooth mobility.

I then went into a bit more movement to step up my sweat game. Don’t get me wrong I was sweating before but after this triset I was dripping!

  • Triset: 4x 12 Step-ups (using a Pre-Weighted BB), 20 Stiff Leg RDL’s (using the same Pre-Weighted BB), 15 Side-Lying Leg Lifts (using a 10LB plate)

*I did all of these pretty quickly, one after the other, and rested for about a minute in between sets. Again this got my sweat going big time!

My next lift was a superset of two really great basic exercises targeting Glutes. For these I used a 40LB pre-weighted BB.

  • Superset: 4×20 Close Stance DB RDL’s with 10 (each leg) Single Leg RDL’s

I then moved to the Smith Machine which I use for several of my exercises on leg days!

  • 4×10 smith matchine Bulgarian split squats

*Mei Fitness has two of these machines and generally always open!

The next exercise is definitely a favorite! I generally try to do these once a week.

  • 4×10 Cable Pull Throughs

* I used the split rope, each set increasing the weight by 10LB.

To finish off the workout I used “The Tank”, more commonly known as a sled, to push and pull. This was a great finisher because it completely burned me out!

  • 5 pushes with pulls on the way back. So 10 push/pulls in total

*I had three 45LB plates on it and had my sister sit on it for the last two sets. With roughly 30-40 second rest between a full push/pull before the next set.

There ya go guys!! This workout was definitely a killer! I couldn’t walk that night nor two days afterwards! Heck I’m still sore! If you feel brave and need something that will bust your butt, do this and let me know how it goes!! I hope y’all enjoy it!

DRIVE FEAR INTO THE GROUND

Fear and anxiety are inevitable. How you process those feelings makes all the difference. Even I struggle with my own anxieties and fears. Fear is your body and mind trying to protect you from something that can be extremely harmful. However, sometimes the fear or anxiety is geared towards something that could be really good for you. It has a way of shutting yourself down to where your fears control what you know can be healthy and create a better out come of life for you but causes you to steer clear from those things.

I know, in my case, I definitely have some big fears and anxieties. Some of which are very logical and fair based off of experience but other fears are not that way. For instance, the gym. I was terrified when I first walked into a gym. I would get anxiety walking in without knowing anyone and afraid of looking weak or too “not in shape”. I had seen people walking in who were in better shape that I wished I could be in! I mean come on…. how can I, little old A_Jacs, walk in to a place busting with super fit people when I didn’t have a clue how to do most of anything?! That was my anxiety and fear speaking for me.

I used to get knots in my stomach driving to the gym because of the fear that built my anxiety up through the roof into the sky. I hate it because fitness has been one of my passions for some time now. But none the less, I still had that same feeling for almost a year. Let me just say, I might have been “in shape”, however, I didn’t feel that way about myself. Everyone fears something without meaning to. But if it’s not fear, the anxiety can still arise.

Walking into a gym can be stressful. “What will people think of me?”, “Will they judge me for not being in the best of shape?”, or my favorite, “Oh, I’m not going there because there are only little barbies and ken dolls there.”

Alright let me start by saying, your fears could very well be others fears in the gym. Majority people at the gym are worrying about what you think of them or judging them! Well, and if its not that then they are solely focused on their workout! They could care less what you wear, how “in shape” you are and what workouts you are doing! (I’m speaking for me, but Im also speaking for many gym folk I know who are kind and mind their own business.) The answer to the second question one might think, NO ONE CARES! We alllllll started somewhere! No one walks into the gym for the first time chiseled out of their mind unless they had worked out at home or something rather. Either way thats great for them but I know I sure as heck didn’t! Finally…. Here we go… If I ever get called a barbie to my face, I would probably look at them and ask if they were insane. Yes, it may be a complement but to hear “perfect” or “barbie” its like throwing a brick at my face! Not everyone wants to hear that they are perfect. I hear that and my first initial thought is no, no, no, you got that all wrong honey because I’m not. NO ONE is perfect!!!! If you can say that you are, well, God sure as heck did a wonderful thing for you. But in reality we all have flaws or things we wish we could change. It’s human nature. Even though I could go on a whole other rant about this, I’ll spare you all that word blurb for another day.

However, I will say this, insecurities drive fear, which in turn, drives anxiety. Walking into a gym can be terrifying, I felt that. But what if you have the chance to make yourself into who you would like to wake up in the morning one day to be? All I’m saying is this, if there is anxiety and fear in your heart for something that could potentially change your life, wouldn’t it be better to stand up and conquer those feelings and be proud to know you could? If I hadn’t, I never would have come to find Mei Fitness, a home, and another family. I wouldn’t be sitting here typing this post or feel as confident in who I am if I hadn’t told my fears to screw off.

I’ll end with this, if your dealing with those types of fears and anxieties walking into a gym, check out Mei Fitness. I pinky promise you, no one in there will look at you like you don’t belong or make you feel unwelcome. All my time there, I have seen so many people who I now respect and have great appreciation for from watching and talking to them. I have never felt better in a fitness center and I would never want anyone to walk in feeling less than what they truly are.

Take that leap and conquer those fears. You never know what could happen for you if you opened the closed door to your fears. There is a whole world out there. Don’t let your anxiety rule over your life.

 

P.S. all of this is easier said than done. I would know, but as you keep up with what you are doing it becomes something much simpler than fear.

 

 

How Deep Does Your Ocean Go?

So guys, this post is very personal to me. Very raw. I have a lot of emotions about this and it’s something that several men and women deal with every day. I think this post is something I feel I need to write because it weighs on my heart and ties into my fitness journey a bit.

This post can also tie to men as well but I will speak to the ladies out there because that is the only perspective I know.

Ladies, have you ever felt remotely disappointed in someone coming to you and telling you how hot you are or how perfect you are because it seems that that person only sees your skin? I mean let’s be honest, everyone see’s the skin first and decides if that person is attractive to them. That’s a natural human reaction. However, when someone walks up to you and says “Wow, your body is amazing, you’re so hot.” another natural reaction, is a fleeting moment of pride. But for me it turns into sadness. This is because I want to be seen for my heart. I have a big heart that has been let down more times than I can count. I am careful about who I give my heart to in friendships, significant others, and anyone who walks into my life.

I want to be seen for my heart because looks go away. Beauty and fitness levels go down. However, the heart and soul of a person is a beautiful mess that sticks to someone with deeper levels than the skin. The ocean is a good metaphor in this situation. The ocean is deep, with many levels. Creatures live in the different depths of the ocean. This is similar to the human heart and soul. Creatures live in each level of that heart and soul. Although, to see those parts of a person is like pealing back an onion, you have to get through the pain of that stinging in your eyes to be able to cook it into the meal you are making.

The disappointment I feel when men come to me to say such things might be dramatic for some people to hear me speak in this way. But I can tell you it has brought me down in several situations. Part of this is because I have a deep respect for myself and for others. I have worked for every gain in my muscles and I do not ever take that lightly. I can be hard on myself and criticize everything about my body. Which I have found to be very destructive to myself. It can be difficult to hear a man say how hot you are and how much they want to see you body when you know that is not your top asset. You wish the thing they were seeing was the ocean inside of you. And being asked to see your body is a level of disrespect and disregard to how that woman might react to that request.

The amount of pressure in our generation and society tears us as humans apart in several ways. In a relationship, women throw everything at a man who simply doesn’t appreciate the woman in the way they had been created to be appreciated. Now men this goes for you all as well. Men can be seen for their bodies and not their heart as they wish it could be. It’s an all around the world problem. We are all visual creatures. However, the normality of asking to see something so private when you have very little information of people asking, is unfathomable. I think its hard now a days because trust is hard to come by.

In many ways this connects to my fitness journey/love. One reason being that Mei Fitness has dwindled several anxious thoughts while I’m there. The focus I speak about while in the southport location of Mei is very important to me. Those day
s when I’m thrown off guard by a comment of some sorts I am able to go in and zone out the world around me and lift the weights while music blasting. I can cut out the negative thoughts that had clouded my mind and blow into my workout without being distracted. The negative thoughts drip away in the sweat that comes off my brow with each weight I lift. It’s a relief of all things, never a chore.

Ladies you were never made to “fall in line”. You are precious and worth more than life. I tell you my struggles because it’s something I’ve had to deal with and know there are several more out there that might feel the same. I am deeper than skin and I have an ocean inside of me that I know will be seen by someone special.

 

 

YOGA = FRESH START

Flexibility. One of my worst and weakest parts of being in the gym…. However, I’ve been working on changing that. There are several positives for flexibility and stretching in general. Although for me, yoga did the trick.

I love yoga. Its relaxing and surprisingly challenging. I went through a really rough time a while back with a
bunch of personal life problems and started doing yoga. I had worn myself down from being in the gym so much, my immune system was so low to the point where I was sick for about a month with some good days. So this is when I got into yoga. I went to a small juice/yoga shop in Greenwood Indiana where I met an amazing lady who became a confidant and friend. She had told me yoga might be something I should look into, with everything going on and my immune system being so low. At first I hated the idea because I could get my stress out at the gym and I didn’t wanna lose anything that I had gained. Well, my better judgement told me I needed to slow down or else I’d be doing more damage to myself than good if I had kept up the rate I had been going.

I stopped going to the gym for a while and started doing some yoga. The first time I walked out of that studio, I had felt like a huge weight lifted from my shoulders and for once in a while I had been relaxed. I Kept going for a while and learned some new moves. I gained more flexibility and felt better than ever. Once I got back into the gym my body had had enough time to heal and rejuvenate. My body was able to withstand more physical stress and lift heavier weights. My core had gotten much stronger as well! Let me tell y’all, yoga really did the trick.

Now that I’m back in my home gym at Mei Fitness on southport I don’t have as much time for yoga in the studio with an instructor. Thankfully though, this fitness center has a beautiful studio room where I can still practice my moves and find peace in yoga.

I can go long periods with no stretching which I figure, isn’t the best of habits. I’ve committed myself to practice in Mei’s yoga studio each week, at least 3 times along with my workouts. I want to gain more flexibility in my fitness journey. For one I will gain more strength along with less possibility for an injury. My mental and physical performance will improve by miles.

I challenge anyone who has not tried yoga to do so! you won’t regret it at all. I know if I hadn’t tried yoga in the time that I needed it I would be in a different place. I probably wouldn’t have found my motivation or drive to get after my dreams. I am sure I wouldn’t have been able to get back on the horse and ride harder than before. I’d beaten the hell out of that horse and was exhausted. Yoga saved me. To be honest I could be more proud of where I have come. I’ve driven hard and become stronger. Not only physically but mentally as well. I know what I want and I know I’ll get there.

 

I AM STRONG, I AM IMPORTANT, AND I AM BEAUTIFUL IN ME

The most difficult body part for me to build up are my glutes. Is there anyone else out there with that problem? You see, I get so frustrated sometimes because I look at all the beautiful gals on instagram and twitter and think, “Why can I not build these buns faster than its going?”. I let my insecurities of other people all over the internet, get in my way of what I know to be true of myself and what my goals are. Any other ladies out there feel that way?! I mean come on… we all have a type of envy for another woman’s body. It’s natural in this society today. Some days can be worse than others, but it doesn’t change the fact that your goals are only yours and you have complete control over how you accomplish those goals.

When I started going to Mei Fitness at the Southport location, my workouts got better. Reasons being I could focus completely on my goals in the gym and what I wanted out of myself and my body. I know I talk a lot about Mei but like I said, Mei has made my goals much easier to reach.

Lets me just talk about the 8 different squat racks they have for a second. These racks have mirrors that stretch alll the way down the wall. For me this is a number one plus because I get to watch my form and make sure what I’m doing is correct. And the 4 plat forms?! May I just say I have been to Planet Fitness, Get Fit Gym, and LA Fitness and not one has such beautiful platforms. Or platforms at that. Not EVEN 8 racks!! Like geez oh Pete, we all know how busy the gym gets at rush hour! Oh! And not to mention the 6 different types of leg presses…. each other gym I have been to had maybe two to three different types. Let me finish this rant by saying: ladies, if you’re looking to build up those glutes Mei is the place to do it. Men, we know you like gaining the booty and legs up as well so get in there and check it out.

So okay, I kinda told y’all earlier how I had insecurities. Every woman and man has insecurities. If you don’t, you’re a superhuman. End of story. But for me I tend to let the world decide what and how I should look. What I have learned is that no amount of media or what I hear is the ideal look for a woman, is going to sway how I feel when I look in the mirror. Something that has helped me when I’m feeling low and down about my body  is, “you are strong, you are important, and you are beautiful.” It may sound cheesy but sometimes it really helps. Although, more so than not, the gym does the trick for me. It’s a therapy session and a mood booster in so many ways.

Ladies and gents, DO NOT let the world decide how you should act, feel, and be. Don’t let the world decide what the perfect ideal is for what’s okay and not. Who you are and what you look like is not the worlds decision. Feel good in your skin, feel good in who YOU are. Look in the mirror and know you are unique in your own ways and know that that is beautiful.

 

 

 

2019. Bring It On!

We all make goals for the new year. We want to make better decisions and create something that will stick with us through the year. Sometimes they do, sometimes they don’t. Its a hit or miss, and really all depends on the dedication you throw into that goal.

For some of of you and for me its to get into better shape. Now, you might be thinking what the heck A_Jacs, you are in shape!! But there is always more to do. There is always some way to improve.

Mei Fitness makes it easy to stay motivated throughout the year and reach your goals. The price can’t be beat for the service you get! Including tanning! Talk about convenient.

Resolutions can be very frustrating to me if I’m being completely honest. I’ve watched and listened to people all my life saying what they are going to do in the coming year or what they are going to change. The  one thing I have observed is that most of those people do not do as they say or change what was mentioned. That’s the problem for me, with resolutions.

There isn’t much commitment to such sayings. However, telling people who will keep you accountable in such areas that target your specific resolution is very important.

For me I have people everywhere to keep me accountable in my specific resolution of growing in my fitness lifestyle. Making it to the gym when I don’t feel like hitting the weights, as well as actually recording different exercises to reflect on and even post on my social media, which is in fact a big struggle for me.

Even though resolutions are a way to start something new, think of the resolution as a goal to reach. As well as a lifestyle to begin instead of something that comes around every year. This mindset has helped me make strides and improvements towards my goals, ultimately establishing a deep passion for the fitness community.

So bring on the new year with a good support system behind you to help achieve your set goals. Dont be afraid of the challenge that lies ahead, nor failing because in every failure there is success.

Thank y’all for reading, enjoy your New Years!!