new Mei location…. what?!

Hello all! Got some exciting news for y’all!

Mei Fitness is OPENING A NEW LOCATION IN KEYSTONE!!! The Keystone location is to be a sister replication of Southport’s location. So highly similar to the location I go to if your familiar with it. This is very exciting for anyone in the Broad Ripple, Carmel, Castleton, and even Meridian Hills! The proximity to the Fashion Mall is insane and so close!

I used to work up in the fashion mall for a good period of time which gives me some insight on what the traffic during the day is like. And let me tell y’all, it’s not a terrible area with traffic. I feel it can be a busy area depending on the time of day, but it always moves pretty quickly. There are several office buildings surrounding the gym so it stays pretty quiet during the day!

With construction and renovations of a close hotel going on in the general area of the fitness center people will be flowing into the gym while traveling and visiting! There is a new bridge being constructed looking to be completed in December as well!

Let’s talk about the view real quick though…. The new Mei Fitness has a beautiful lake front facing the gym. BUT not only the lake but a park is also right there! Perfect for meeting someone in the gym and saying, “I have somewhere we can go sit and chat!” If people still do that… (ha) but not kidding! I know after my workouts I’d definitly go sit and enjoy the beautiful view of the lake! Take a second to breath.

Did I mention this location is also 24 hours?? Honestly perfect for hard working people with late shifts in the mall or the office! When I worked at Castleton, I had some shifts that went from either 4am-noon or shits from 6-11ish. The new keystone location would have been amazing if I got off that late… Do I sound jelly…. Yeah, well maybe I am a bit!

I am so excited for the people who live on that side of town cause the gym opening in that area will rock y’alls world! I know how much I love the Mei Fitness on the south side so I’m confident this new location will be a success and a new love for people living/working in that area. Get ready guys! Y’all have a treat coming real soon! I’m talking this coming January, soon!

Enjoy!!

        

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5 Summer Shredding Tips!

We all want that summer bod. Summer time is for the pool, the beach, the lake and so forth! So naturally we want to feel confident and happy in a bathing suit!

While summer shredding is not on my plate, I am doing something a bit unorthodox. My plan this summer is to bulk. I’m doing this because I want to gain as much muscle as possible to shred when school starts back up. I’m doing this because I would really like to compete in a show this coming winter. However, I haven’t worked out all the logistics of it but that doesn’t change my plans for this summer.

For those wanting to shed some and get that bikini bod in shape, here are 5 tips I recommend.

  1. Get in the gym as much as possible, two times a day even. granted we don’t all have time for that…. MAKE TIME.
  2. Mixing cardio in with lifting. Fasted cardio in the am, so your metabolism speeds up through the day and lifting in the evening. Or both at one time. Also work those abs, use weights to do so. This will strain them and push you harder!
  3. Fewer calories but better nutritional value! Substitute that Twinki for nuts and a banana! Make this long lasting. Eat frequently yet, each smaller portions. PROTEIN PROTEIN PROTEIN!!!! This will fill you up, lower your hunger and speed your metabolism some. Keep a record of what you’re eating. Trust me, it keeps ya accountable…
  4. Get your rest! Your body needs time to recover and during the sleep time your body has time to rest.
  5. DO NOT keep track of your weight in numbers. My recommendation? Get rid of that scale you step on every morning and use that handy dandy little phone of yours to take a picture and keep track by how you feel from the beginning to the end. Know your body and recognize the changes. Use anything other than a scale. Weight in numbers isn’t the tell all.

I am not a nutritionalist nor am I a pro at these things but these are things that I do know and have done me wonders in the past!

Enjoy these tips! Enjoy the summer! Enjoy this life!

Houston bound

This will be a quick blog only because there’s not much on this topic. Considering I haven’t even gotten to Houston yet or even on the pane. So we’ll just make it short and sweet!

I got my workout in this morning with a bit of Bis and Tris at Mei Fitness. Great thing about the time I went is that there was barely anyone there! However, with the time I had, it was more of a burn out than anything because I was trying to get in and out. But made for a goodie workout.

Let’s jump into my adventure though, essentially, I’m heading to Houston for a training certification with Total Fit. Its a whole wellness approach meaning connecting the body, mind, and spirit as one in fitness. It’ll definitely be an interesting experience! There are two reasons why I’m excited. One, I’m excited because it’s in Houston, one of my top choices in geographic areas to live one day. Two, because this new experience will expand my knowledge in the fitness realm. I’ve always had a hard time in school. Simply because I don’t learn in that type of setting. However, I’m excited because this will be hands on and actually working more so than sitting back and listening.

I’ve always enjoyed working more than school and with this I’ll say that last year while in school I also worked about 40 hours per week. I learned much at this job and did my job pretty well, (don’t wanna hype myself up too much) but I always enjoyed interacting with humans and having set criteria on the job. Dont get me wrong, School is very important and I appreciate the opportunity to be able to go! But as my father pointed out, I enjoyed working much more.

The Houston trip will be a great experience with learning and experiencing new techniques. I will be broadening my horizons and this will potentially help with my future plans. The nerves though are kicking in big time. I will be in a new setting with several different humans that I am not familiar with. The bright side to that though is that I will make new connections and friends.

I’m sitting at the airport 2 hours early, working on this specific blog. Thank goodness for having a drink while writing it! And DO NOT get me wrong, I’m not much for a day drinker, but when you get here 2 hours early and you have nothing better to do but drink and type out a blog you’re gonna just do it, especially when you’ve been stressing about the trip the last 36 hours….

I’m gonna wrap this blog up and try and get some other stuff done before my flight but I just wanted to fill y’all in on where ill be over the next few days. I plan on writing about the experience I have as I’m there in my free time. But I’m not sure how well that’ll go if I’m trying to sight see as well. It’s an adventure so who the heck knows what I”ll be doing!

Gym Bag Necessities

Easter weekend my gym bag got stollen, which was very upsetting due to the stupid (very stupid) emotional attachment I had to that bag. Now I say it’s stupid because it’s hard to love something that doesn’t love you back. However, I am that person who carries my gym bag all around the gym with me. It’s sort of a comfort thing or security blanket, I suppose. At Mei Fitness though, it’s a normal thing. Where as other gyms it can seem weird to carry my bag around with me because other gyms generally don’t. Well, I’ve never been a trend follower. In this bag I had a few things of importance and expense but the thing about it is, it’s all replaceable and I hope whoever took it finds better use for it than I did. (or just makes the money they need from it.) Material things don’t matter, it’s the hearts of those around you and the happy times with the people who truly love you and you love back.

However, I thought it’d be a great idea to share with y’all what I will be putting in my new bag as I had in my last one.

  1. First things first, a spring snap link for my keys and gym tag!
  2. Beats Solo Wireless Headphones (music is life, but I’ll have to save up for this investment)
  3. Resistance bands (Buffbunny collection coming in May!!!!!!!! EXCITEMENT!)
  4. Mini deodorant (Because sometimes you forget to put it on at home, lets be honest)
  5. Small makeup bag for the little things I carry in my bag
  6. Hair tie (duh, because my dumb butt forgets it every now and then)
  7. Tampons… (sorry men, its nature)
  8. Squat Belt! (Ordered mine from amazon in a size S)
  9. Water bottle. (I generally have one bottle dedicated to water)
  10. An extra set of regular ear buds just in case
  11. Lotion (because flaky legs aren’t cute)

I feel like I’m missing a few things but this is the gist of it all. I never really carry makeup or hair stuff in my bag because I never have felt the need too. It’s the gym, who cares? I also rarely put supplements in my bag, they take up A LOT of space and if those got taken I wouldn’t be too fond of it. Things are all replaceable. memories stay with you even if something is gone.

 

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!

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.