Free example of my full body workout and meal plan

Here are some examples of workout plans I have done in the when I first started training! They worked great! My body has since transformed and I am dialing in specific muscle groups as I compete this summer but enjoy!


Keep in mind my weight is 98lb. So life heavy and push yourself!


Full Body Workout


For example of exercises, I always check out bodybuilding.com


Chin ups- 2 sets of bodyweight, as many reps as possible, 90" rest Beast Mode Y'all!!!! Or get real fancy and get on those 2 finger pull ups! Send me video challenges- I'm up for it!


Negative Chins, 3 sets with 10lb weight between thighs, 3-4 reps, 60" rest


Shoulder Press, 4 sets,  8-10 reps, 60" rest, about 20-25lbs


Lateral Raises, 4-5 sets, 10-12 reps, 60' rest, 10lbs

Seated Row, 3 sets, 8-10 reps, 60" rest, 40-60lb


Barbell Curl, 3 sets, 10-12 reps, 60" rest, 35-45lbs
superset
Tricep dips, 3 sets of 20


Squats, 5 sets of 5-6 reps, 90-120" rest, ~95-110lbs

Bulgarian Split Squats, 3 sets of 10-12 reps, 30" rest between each leg (12lb dumbbells) Sometimes I also like to use a smith machine and bench to really lift heavy on these. Usually I put 25lb on each end of the smith machine

Leg Press- 5 sets- 8-10 reps, 180lbs

Leg extensions- 5 sets, 10-12 reps, 90-100lbs

superset

Hamstring curls- 5 sets, 10-12 reps, 50lb

I started out doing cardio about 3 days a week. My favorite machine is the step mill. I would just jump on and hit it hard for about 20-40min! I also love the high incline trainer as well as a 15 min HIIT session on the treadmill. 

My Typical Day's MealplanI don't really stray from this meal plan! Sorry I am boring but I am also busy so this works!


Meal 1 (around 6:00am): Trader Joe's Steel Cut Quick Cook Oats & 4-6 egg whites with green onions and a sprinkle of fat free feta cheese, 1 cup of black coffee (if you need creamer use OhYeah! Vanilla or Chocolate Ready-to-drink shakes) I take a multivitamin and ISS Research's BCAA supplement

Meal 2 (around 9:00am): OhYeah! Cookies & Cream Total Protein System with ISS Research L-Glutamine added in, 10 almonds

Meal 3 (around 12:00pm): 4oz Trader Joe's Balsamic & Rosemary Grilled chicken, 3 oz. sweet potato, and 3-4 oz. of Trader Joe's microwaveable green beans

Meal 4 (around 3:00pm):  4 oz Trader Joe's grilled chicken breasts in an ezekial wrap, sprinkle a little fat free feta cheese on and microwave for 1min 15sec... top with a ton of spinach! Mmmmm delicious and quick wrap!

Meal 5 (usually around 6:00pm and my pre workout meal on my work days): OhYeah! Protein Shake, apple slices and almond butter

Pre-workout drink: I always take MPR Pump as a pre-workout drink. I also take micronized creatine as I am trying to put on a little more muscle and weight. I mix these two together 30 min before I workout!

Post-workout drink: I either have an OhYeah! protein shake with L-Glutamine added in OR I take a post workout shake made specifically for post training.

Meal 6 (around 8-9:00pm)- Tilapia Veracruz (adapted from bodybuilding.com's recipe) and broccoli (see recipe section) Dinner time I usually always have fish and lots of green veggies.

Pre-bedtime: OhYeah! TPS or plain casein shake (the TPS is a whey & casein blend, casein takes approx 6 hours for your body to digests making it ideal for a pre-bedtime shake... keep that metabolism burning y'all!!) and I am trying ZMA. A representative from ISS Research stated via email, "ZMA is completely safe for women.  It is a natural supplement and consists of Zinc, Magnesium and Vitamin B-6.  The best time to take it is right before bed, it will help you sleep deeper and better.  This, in turn, will help your muscles grow, strength to go up and give you some more energy the following day."

 Sorry I'm boring, but I'm also very busy so this works great!

United We Stand!

Good morning all you fit guys and gals on the go! I hope your week/weekend was amazing, productive, and full of happiness and opportunities. Happy Cinco de Mayo and HAPPY NURSES DAY! I have been working all weekend and I know I say it all the time, but I LOVE my job. Yesterday I discharged one of the babies I loved who was on the unit for 55 days!! As a NICU nurse, we get really attached to these little ones as well as their families. Its bittersweet- I don’t get to see his cute little face this morning and I wont get to hear his mom laugh when he pees all over the bed AGAIN, but I know they are home together, and I have seen him going from being teensy tiny to this chubby adorable healthy little guy. So happy for them- Congrats and all the best if youre reading this ;) Thank you to all of you nurses who rock at what you do! A very special thank you and happy birthday to the Navy Nurse Corps!

A pic from when I was active duty during the Navy Nurse Corps 100^th birthday! A few of us were selected to wear vintage nursing uniforms. I LOVED the one I was in- I cant imagine what it was like to be a nursing during those time but thank you!

So as ya’ll can tell the military is VERY important to me. I grew up in a family where my grandfather, father, and brother were all in the Navy. With a little encouragement, and slight resistance, I joined as well. I did NROTC at Old Dominion University and was commissioned as a Navy Nurse Corps officer upon graduation. It was such an exciting feeling. Long story short, the Navy has been amazing to me and there have been several factors and individuals throughout my career who have helped me to realize not to take health and wellness for granted, which is why I strive so hard to be as healthy and fit as I can be NOW. You never know when it can be taken away from you.

This last week I had the opportunity to attend the event Martinis and Makeovers, hosted by the Got Your Back Network (gotyourbacknetwork.org) which supports surviving spouses and their families. It was amazing, and eye-opening to see these strong women come together to support one another. They were so happy to be pampered and have a night on the town! One of them said something that stuck with me, she said she sometimes felt ostracized in the community by being tagged a “widow” or having the scarlet “W” on her back. People either did not know what to say so they did not approach her, OR that was the only thing they wanted to talk about. These are just normal, everyday women who unfortunately have had to face a time of tragedy that most of us cannot fathom- but they still want to have fun and have a life and heal! I just thought this was so eye-opening for me. I cracked up when one said, “we don’t put our husbands on a pedestal. My husband farted in the bathtub just like everyone else!” The sense of humor, the will, the strength, and the love and support these women had for each other was inspirational and I am looking forward to connecting with them for adventures and fun through Got Your Back Network.

I also had the opportunity to catch up with an old friend, a marine corps veteran, who has been affected both physically and emotionally by war. I had no idea. As we caught up, we both expressed having a huge desire to make a contribution to the wounded warriors and the military families that need it most. You better know for sure, no matter where this fit world takes me, I will always be an advocate and supporter of our military and can only hope I am fortunate enough to make a huge difference! Check out Jason’s blog USMCrazy.blogspot.com and stay tuned for opportunities to give back! Oh how convenient, here’s an opportunity- for ONLY $2 YOU can by a raffle ticket for the 1^st Life After War raffle where all proceeds go to Semper Fi Fund, K9s for Warriors, and Wounded Warrior Project. Follow this link to give back!

Fitness: Training hard for Bodybuilding.Com FIT USA, WBFF California, and WBFF WORLDS! I have been alternating upper and lower body days really focusing on my shoulders and glutes per usual. I have been doing 5 heavy sets of 8-10reps per exercise. Eating clean, most of the time. Mentally I think I am just waiting to get the word from BB.com before my diet is super on point again but believe me, I am training for the win! I just feel there is so much I can bring to bodybuilding.com!

Modeling: Had the opportunity to finally shoot with the WONDERFUL Harry Grigsby from LHGFX! Jen Jewell was by my side the whole time and it was just a fun day overall! I love the looks we got but mostly I loved that it felt like just an amazing day hanging out with friends in Malibu (ok, and grocery shopping, "surfing", NOT hottubbing, freezing, and walking in goo, hiking Jen Jewell style...lol) So as you can see, it was a very positive experience!

Faith: Its Sunday Yall!!! I am working so can not attend my usual service but that will not stop me from watching it online tonight! Check out Pastor Miles at www.SDRock.com

Love: I’ve been listening to Ed Sheeran’s song Give me love over and over (as well as his entire album) and am getting a giddy, hopeless romantic feeling again which I thought had been taken away from me. Never looking, but always hoping!

Today’s devotional is about never making a decision without prayer. So many times we make HUGE decisions based on gut and emotion, but take a second to pray and ask if this is what God would asks of you, and you will be surprised at the difference it makes!

Lord, please remind me to pray before I make any decisions. My life is Yours, and I want to do and serve how and where You want me to. Amen.

BLOG FOLLOWER GIVE-A-WAY WINNER:

CONGRATULATIONS EMILY KNIGHT FOR WINNING MY BLOG GIVE-A-WAY! 

MPR Pump is my favorite pre workout drink! Thank you ISS Research for sponsoring this give-a-way!

Whew- so life has been a whirlwind and as you can see I have not even had a second to blog. I am sorry its so sporadic- I will start doing one blog a week and bimonthly progress pics. Sunday nights more than likely, which means stay tuned for pictures and a blog tomorrow night!

First off, the biggest change since my last blog is that I attended FMI which was LIFE CHANGING! The friendships, networks, knowledge, photos, and ideas you obtain from this conference are seriously priceless. Thank you so much to Clark Bartram and Gary Augustine Warren!!

I had the pleasure of getting to know and shooting with James Patrick! Here is one of my images:

http://www.jamesmpatrick.com/

http://jamesmpatrick.com/blog/

Definitely look at this blog. There is a great post about important roundtable discussions we had at FMI as well as an amazing quick video of James asking Jamie Eason a simple question with an answer that possesses a concept so amazingly important to understand. 

If you haven't already checked out my youtube channel, there is a little video explaining the next chapter in my life which is what I am so excited and thrilled about right now:

www.youtube.com/fitgirlonthego

So bear with me as I organize myself on this venture while maintaining a full time nursing career and preparing for a cross country move (duh, duh DUH). Thank you all so much for your support and I can't wait to get myself prepared to be a great fitness leader and resource for you guys. STAY TUNED!!

Fitness: Fit Girl On The Go: The female face of outdoor and adventure fitness taking YOU on an adventure to a healthy, fit, and happy life! Pretty much I am getting all of my ducks in a row! Training wise I am training to WIN the bodybuilding.com FIT USA competition. Finalists are announced this week so keep the positive vibes coming.

Faith: In short, feeling blessed and close with the Lord. I had a conversation with friend yesterday who said things like this don't JUST happen, and it reaffirmed to me that I am trusting God's plan for my life. The path has been windy, surprising, and WONDERFUL!

Love- Also..windy, surprising, and wonderful

Today's prayer from Elizabeth George's A Woman After God's Own Heart is about gossip. I personally find it very easy to see the positive in everyone. I don't have an issue keeping anyone's name out of my mouth, but it seems that as my love for fitness, business, and faith grows, so does the popularity of my name in other peoples mouths. I hope that most of what is being said is positive, but I am not naive enough to believe there are no naysayers- I just pray they take the time to understand why this is important to me and what I stand for. I am an open book- feel free to ask me any questions if you have a hard time understanding my message :) Love you guys!

Lord Jesus, it's easy to get caught up in hearing negatives about other people and sharing them with others... sometimes in the guise of "pray for so and so." Help me focus on building others up...not tearing anyone down. Amen.

A day in the life of Christy Clark

First off- I hope you guys have had a wonderful weekend and a chance to see some of my new photos on my facebook page (www.facebook.com/fitnesschristy) Thank you for all of the nice compliments- it makes me feel so nice to see all this hard work paying off. I am also SO excited for my friends who competed this weekend, and a special shoutout to feelow OhYeah! Girl Kelly Smith for getting her WBFF Bikini Diva PRO CARD this weekend! So exciting and she is SO deserving- what a sweetheart!

I get a lot of questions about what my typical day looks like so I will share with you what today will look like for me (and all training days that I work)

0415: Wake up call! Grab my coffee, take my am supplements/vitamins, and head off to the gym
0500: Arrive at the gym (alternate arm and back day with lower body and abs). I have exactly one hour to workout before work. I have begun to lift heavier for 4 sets and do a drop set on my last set of each exercise. BRING IT!
0600: Shower get ready for work
0630: Stop by the galley and grab 4 hard boiled eggs and 1/4 cup of oats (yumm)
0645: Report to the unit, take report on my patients, get the day started (NICU Nurses ROCK)
0915: AM snack- today I had 4 more egg whites, 1/2 cup green yogurt with a spoonfull of granola, banana
1215: Lunch- Today I will be having left over salmon, brown rice, and asparagus
1515: Snack- Today I will have 4 oz grilled chicken, rice, and broccoli
1815: Protein shake & 10 almonds  prior to getting ready to leave work
2015: Dinner- Usually I have fish but today I will have the remainder of my grilled chicken and broccoli
After dinner, and while making dinner, I relax with my girlfriends, skype with friends who are far away, and play with my puppy!
2130: Quiet time then bedtime! I take my PM supplements, a casein shake, stretch, and then spend a little time in God's word!

So as you can tell... I have like an hour of free time on the days that I work, and by that time I am BEAT tired from my day. It is all worth it though. When you want something bad enough, you make time to train and follow your dreams. My schedule this summer is hectic and crazy but I wouldn't trade one fun second of it!

Training: Like I mentioned above, I am starting to lift heavier for more reps, 4 sets, then 1 set of drop sets with each exercise Jen gives me

Modeling: FMI THIS WEEKEND!!!!!!!!!! SO STINKIN' EXCITED!

Love: ;)

Faith: Feeling so thankful for all of the Lord's blessings!!! I am feeling really really appreciative of my family and their love and support. I truly got lucky with amazing parents, awesome, smart, and talented siblings, and the most supportive and proud extended family a girl can ask for!

Daily Devotional Prayer:
Lord, I want to be your woman... a woman who loves and serves You. Give me the wisdom and perseverence to grow in my relationship with You. Thank You for giving me this opportunity. Amen.

"Waiting, Wishing...'

My newest Satio shot:

Good morning!!! So its my my last 12 hour shift before the weekend and I feel just AWESOME! I am so excited to go to Zac Brown Band tomorrow with so many amazing people and then celebrate my amazing friend Kara's birthday on Saturday. Its actually a brewery tour.  Both events involve alcohol which I will just say no to and enjoy the entertainment of others :)

I might have had a beverage or two saturday but then it hit me... which is where the "waiting, wishing" comes in...if my dream to compete at Bodybuilding.com FIT USA Competition comes true, then I am 8 weeks out from competition. Oh my bagezes! An internal pan of judges only picks 10 females and 10 males to compete at this event so I am just going to keep my thoughts positive and train as though my wish came true! "May the oddddds be ever in your favor..." (Pop culture, circa 2012 lol) I feel comfortable walking a stage right now, I make sure I maintain year round so that I can be a well-oiled machine, prepared for any opportunity that might come my way :)

However things turn out, I am shooting with Wendi Satio again on June 1st which is a week before the show! I will be feeling confident and ready to kick butt at this shoot. I am definitely starting to get more comfortable in front of the camera but I hope you guys understand that this is all BRAND NEW for me. I grew up very, very insecure and lacked true happiness, confidence, and faith until the last few years. Feeling healthy and happy is something that should not be taken for granted. So with that being said, everything is happening so quickly, its the best whirlwind of my life, but know that I am learning and growing in the fitness industry every day. I haven't been in shape my whole life, hence going from "skinny fat to skinny fit", but I always wanted to be right where I am now. There is so much more to my story that I will slowly share with my followers but I'd love the opportunity to share my full story on stage in June.

Training- WBFF Pro Jen Jewell, as always, takes the reighns on my nutritition and training. She looks at my progress pics and then tweeks things from there. So far my training is pretty steady... no big gains right now but planning on pushing my little bikini booty to the limit this month.

Fitness modeling- SO excited that HTFU reached out to me to shoot in May. I have been so fortunate to work with photographers that believe in me and that take the time to understand who I am as a person and what my goals are in the industry. Talking with Mark Gingrich, the founder of HTFU, has been excellent- what an awesome person. I love his work and the brand, he said to me "HTFU is honestly a personification of my life. A continuous effort to overome what sometimes feels like the impossible". I love that and feel that.  The nicest thing was that he took the time to read my blog and understand what is important to me and he made sure I knew what the letters "HTFU" stood for..google it ;)... I stated that I did but that I just think of it as "Harden The 'Freak' Up". I am about what the company and brand stands for and I think this will be a really really fun shoot! Oh yes did I mention my fit pals Cherish and Jen will be joining?! Trouble in Hollywood!

Also, FMI Spring Conference is NEXT WEEKEND! I am sooooo pumped and excited to learn and grow and meet and shoot with so many wonderful people! My fit pals and role models Jen Jewell and Chady Dunmore will be attending as well so I can imagine it will be a fun weekend!

Love- Let's just say the love of my life is the gym this summer. I have to stay focused on my goals and my keep my faith at the forefront, the rest will fall in to place! In this department I am also "sitting, waiting, wishing..." but enjoying life's little surprises.

Faith- Last blog post I was saying how I was feeling a little distant. It was important for me to take more quiet time this week... sometimes I wonder if people think I am being antisocial if I am keeping to myself a bit but when I am alone I am mostly meditating in prayer and thought (ok and also a little bit on facebook, blogging, and twitter lol). I am learning so much about myself, God's plan for my life, and trusting it. I am growing so much in so many ways :)

Ending with our next devotional prayer from A Woman After God's Own Heart (the daily devotional was titled "The Perfect Diet"- how appropriate)

Lord, my love affair with food will be hard to break. Although everyone needs food, help me to see that Your Word is what is truly life giving. Today I purpose to spend some time each day in Your Word. Amen.

I love that for so many reasons. Obviously that it pertains to "diet" but what I really got out of this is that the the Lord IS my daily bread and it is important to my own personal faith that I spend that quiet time in His Word and in prayer and worship of Him.

Thanks for following~ I have been flooded with kind, inspiring, and supportive messages and it's just incredible. I don't know what I have done to be so deserving of so many wonderful and healthy opportunities and relationships, but I certainly count my blessings daily.

XoXo,
Christy LeAnn
Make sure you "FOLLOW" the blog because my followers from blogspot will be entered in a give-a-way from ISS Research & MPR on May 1st!

Happy Easter! Recipe: Angeled Eggs

Happy Easter everyone! I am working the holiday away and taking care of my favorite little preemies (I even stuck cotton balls on their diapers so when their parents come in they will see their little cotton tails). I love my job and am so thankful for it, I dont know if I mention that enough :) So I was bad today. Parents brought us an easter basket and I had a few pieces of chocolate. I had my healthy breakfast and my OhYeah! Protein shake and almonds for a snack, but at lunch I had my grilled chicken, green beans, AND mac n cheese and mashed potatoes that were ordered for our unit for Easter lunch. I feel totally guilty BUT I will consider it my cheat for the week. Easter, and the meaning behind it, is definitely a reason to celebrate :) Maybe I will do my first round of cardio since September tomorrow! lol

In the spirit of Easter feasting and how to make use of all your leftover dyed Easter Eggs, I wanted to share a recipe for clean eating deviled eggs.... ANGELED EGGS. Also, enjoy the protein packed egg whites for quick on the go fuel :)

Angeled Eggs
Ingredients:
6 eggs, hard boiled
6-oz can tuna
4 tbsp Greek yogurt
1 tbsp Dijon mustard
1 tbsp fresh squeezed lemon juice
1 tbsp fresh chopped dill
Paprika, to garnish

Directions:
1. Slice eggs into halves lengthwise. Scoop out yokes and set aside.
2. In a medium-sized mixing bowl, finely mash 2 egg yolks with a fork. Discard remaining yolks.
3. In another bowl, finely mash tuna with a fork.
4. Combine tuna and egg yolks into one bowl. Add remaining ingredients and mix well.
5. Spoon mixture into hollowed-out egg whites. Sprinkle with paprika. Serve immedietly or chill to allow flavors to meld.

*Recipe from Oxygen Magazine, "Eat Eggs Get Lean," October 2011.


I hope yall are enjoying the holiday with your family, friends, and loved ones. Cherish every second you have with these special people and make every moment count. Being in the military and now working for the military, I do not get very many holidays off to spend with my family. It really makes me treasure the small amounts of time we do share together.

To end with our daily devotional prayer from A Woman After God's Own Heart:

Lord, I hesitate to dream because I'm afraid of commitment and failure. What if I start out and then get tired or forget? But, Lord, I want to grown in You. I want to become the person You want me to be. Give me a dream...and the strength and passion to carry it out. Amen.
God Bless, and Happy Easter!

Xoxo,
Christy LeAnn

Just for fun- Some Cute, Some Sweet, and Some Awkward Easter photos:

See It, Say It Saturday! Motivational pics and quotes

See It, Say It, Be it, Believe It, DO IT!

xoxo,
Christy LeAnn