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.