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TRAINING:
8:30 AM GROUP CORE 25MIN 45% EFFORT
9:15AM GROUP BLAST PRACTICE 45MIN 65% EFFORT
4:45 RUN/STAIRS/SWING (16KG) CIRCUITS 35MIN 85% EFFORT
7:30PM DL'S 215X2 195X3<-------WEAK REP NUMBERS 80 SWINGS 20KG 4 GU'S 16X1 20X3
NUTRITION:
I AM TRYING TO ADD SOME CHIA PUDDING I AM MAKING. JUST DID NOT WANT ANYTHING ELSE.…
Added by AK (Ashley Kate) Whittaker on December 4, 2014 at 11:42pm — 1 Comment
TRAINING:
10AM 3 G/U'S 16KGX1 20KGX2
5PM INSANITY 50MIN 65% EFFORT
8:30PM INSANITY 25MIN 55% EFFORT
NUTRITION:
THE LONGER I PUT OFF EATING DURING THE DAY, THE LESS HUNGRY I AM AT DINNER LOL! HAD A HUGE LUNCH AND THEN NOTHING UNTIL THIS EVENING AND I AM JUST NOT VERY HUNGRY.....
AT SOMETHING SUPER LOW AGAIN LIKE 20 NET CARBS!
NO SNACKS, NO CARBS (EXCEPT 3 GRAMS) DURING THE DAY. I AM FEELING SOOOOO MUCH…
ContinueAdded by AK (Ashley Kate) Whittaker on December 3, 2014 at 11:20pm — 1 Comment
TRAINING:
8:30AM GROUP CORE 60% EFFORT 25MIN
9:15AM GROUP BLAST PRACTICE 40% EFFORT 45MIN
10:15 JOG/STAIRS 40MIN 80-85% EFFORT
7:30PM 210X5, 190X5 DL'S
2 G/U'S 16 & 20KG
NUTRITION: A LITTLE LOWER ON MY FIBER THAN ID LIKE TO BE. ONLY 38G FIBER. 79 G CARBS -38 PUTS ME AT 41 NET CARBS. GETTING THIS KEYED IN MUCH BETTER!!! A LITTLE OVERBOARD ON THE ALMOND MILK, BUT I USUALLY DO THAT ON A "NEW FIND" LOL ;)…
ContinueAdded by AK (Ashley Kate) Whittaker on December 3, 2014 at 12:13am — 1 Comment
TRAINING
10:15AM 200 SWINGS 16-24KG
1 G/U 14KG
5PM INSANITY 50MIN 60% EFFORT
7:30 PM 45MIN JOG/SKIP/SASHEE WITH 20 FLIGHTS STAIRS 75-80% EFFORT
A FEW HANDSTANDS, JUST FOR BALANCE/STRENGTH
10# "PASS BACKS" 5 MIN 90% EFFORT.
NUTRITION:
LOL SO EVERYTIME I GO TO MAKE MY LUNCH, I THINK I AM GOING TO EAT WAAAAAYYYYY MORE THAN I DO LOL. :) CALORIES HIGHER TODAY, BUT CARBS SOOOOO LOW!! YES! SUCCESSFUL…
ContinueAdded by AK (Ashley Kate) Whittaker on December 1, 2014 at 11:37pm — 1 Comment
TRAINING:
12:15PM BOKWA 45MIN 50% EFFORT
1:15PM GROUP CORE 65% EFFORT
3PM DEADLIFTS 205x5 185x5
60 BURPEES 40 SUITCASE DEADLIFTS WITH 55#db EACH HAND 20 BURPEE UPRIGHT ROWS
NUTRITION:
NOT HUNGRY MOST OF THE DAY UNTIL I GOT HOME FOR DINNER. FIGURED OUT HOW TO MAKE MY OWN PALEO DEVILED EGGS!! OUT OF EGGS, VINEGAR, OLIVE OIL AND SOME SPICES!!!! SOOOOOO YUMMY!!!
YES, AN EXTRA SMALL CHEAT THIS WEEK :( ON MY WAY…
ContinueAdded by AK (Ashley Kate) Whittaker on November 30, 2014 at 9:23pm — 1 Comment
TRAINING:
10:30AM
100 BURPEE RING PULL UPS
10X7 RING DIPS
3PM
200X5, 185X5 DEADLIFTS
MISC EXERCISES AT GYM, SQUATS AND TRX ROWS (I DID THEM AS CLOSE TO RING ROWS AS I COULD FIGURE OUT HOW) AND SOME PULL UP KNEE RAISES.
NUTRITION:
I REAAAAAAALLLLLYYY WANTED TO HAVE A CHEAT TODAY :( IT WAS A SUPER HARD DAY TO STAY RIGHT. I NEED HOLIDAYS TO LAND ONLY ON SAT OR SUN LOL!! THEN THEY WILL COINCIDE WITH MY CHEAT DAY…
ContinueAdded by AK (Ashley Kate) Whittaker on November 29, 2014 at 11:16pm — 2 Comments
TRAINING:
11AM 20 ROUNDS 5 DFS W/16KG AND 5 BURPEES
6PM 195X5 175X5 DL'S
RANDOM LIFTING IN THE SQUAT BOX, HACK SQUAT, LEG RAISES. MAXED OUT SAFELY AT 185# BARBELL BACK SQUAT WITH 3 CLEAN REPS!! FEELING PRETTY STRONG NOW...........
NUTRITION: MOST OF WHAT I ATE TODAY WAS JUST TONIGHT. 106 CARBS TOTAL WITH 66G FIBER=40 NET CARBS. IM GOOD WITH THAT! MIGHT EAT SOME MORE CHIA SEEDS BEFORE I HOT THE BED.......…
ContinueAdded by AK (Ashley Kate) Whittaker on November 28, 2014 at 11:07pm — 1 Comment
TRAINING:
6.2 MILE JOG (TRAIL AND ROAD) 50MIN- 65-80% EFFORT THIS FELT AMAZING. I HAVE MISSED RUNNING.
100 BURPEE SUITCASE DEADLIFT TO BICEP CURLS STARTED WITH 25# DB'S LADDER DOWN AND BACK UP TO 30#'S
NUTRITION:
STILL TOOK MY USUAL SUPPS AND DRANK PLENTY OF WATER BUT I AM NOT EVEN GOING TO TRY TO GO THERE TODAY. I ATE: ALL. DAY. LONG. NO JOKE. I AM FULL SO FULL I CANNOT EVEN STAND MYSELF BUT HAD A GREAT HOLIDAY WITH FRIENDS/CHURCH FAMILY THAT MEANT THE…
ContinueAdded by AK (Ashley Kate) Whittaker on November 27, 2014 at 11:11pm — 2 Comments
TRAINING:
5PM INSANITY 45MIN 55% EFFORT
7:15PM 190x5 175x5 DEADLIFTS 100 BURPEE WITH UPRIGHT ROWS 50# BARBELL
A FEW DIPS WITH A 35# PLATE STRAPPED TO ME, JUST FOR FUN I DID SOME WEIGHTED ROWS LADDER UP TO 120#!!!! A TOTALL PR FOR ME!!
8:30PM INSANITY 25MIN 55% EFFORT
9:30PM PUSH UP CONTEST WITH A MARINE (YEAH, TOTAL TIE!! AFTER ALL I DID TODAY, I AM PLEASED!)
NUTRITION:
TOTALLY CHEATED AFTER ALL THAT TODAY LOL!! I…
ContinueAdded by AK (Ashley Kate) Whittaker on November 27, 2014 at 12:30am — No Comments
TRAINING:
8:30AM GROUP CORE 25 MIN 55% EFFORT
9:30AM GROUP BLAST PRACTICE (CARDIO MOSTLY, SOME PLYOMETIRICS) 50MIN 65-70% EFFRORT
5:30PM TRX 20MIN 50% EFFORT
7:30PM DL'S 185X5, 170X5 100 BURPEE RING PULL UPS
NUTRITION: OMG. I SOAKED CHIA SEEDS TONIGHT AND THEN MIXED THEM WITH SOME STEVIA AND HEATED THEM UP AND PUT A COUPLE TBSPNS OF ORGANIC CREAM, ON THEM......IT WAS LIKE EATING ICE CREAM. NO JOKE SOOOOOOOOOOOOOOOOO GOOD. I ONLY INTENDED TO EAT…
ContinueAdded by AK (Ashley Kate) Whittaker on November 25, 2014 at 11:05pm — 2 Comments
TRAINING:
10:30AM DL'S 180x5 165x5, ROLLS
INSANITY 5PM 60% EFFORT
NUTRITION:
JUST NOT FEELING LIKE EATING MUCH TONIGHT. DIDN'T HIT THE FIBER COUNT I LIKE, BUT CANNOT REALLY FIGURE OUT ANYTHING TO EAT- I ALREADY ATE BROCCOLLI AND WASNT SUPER KEEN ON IT TONIGHT :/…
Added by AK (Ashley Kate) Whittaker on November 24, 2014 at 10:14pm — 1 Comment
TRAINING:
LAST DAY OF GROUP BLAST TRAINING- A LITTLE MORE PHYSICALLY DEMANDING THEN YESTERDAY LOL!!!
NUTRITION:
HARDLY NEEDED TO EAT ANYTHING AT ALL TODAY- DID SPLURGE ON SOME ORGANIC HEAVY WHIPPING CREAM FOIR MY COFFEE DURING TRAINING TODAY. THEN SCHEDULED CHEAT ICE CREAM/CANDY/CHINESE DINNER!!!! I AM................................COMA-TOS NOW..............…
Added by AK (Ashley Kate) Whittaker on November 23, 2014 at 9:55pm — 1 Comment
TRAINING:
BIG GROUP BLAST TRAINING TODAY. HIGHLY ACTIVE ALL DAY.
NUTRITION:
HAD CHICKEN AND ICE CREAM AFTER TRAINING SEMINAR ;) …
Added by AK (Ashley Kate) Whittaker on November 22, 2014 at 10:39pm — 1 Comment
TRAINING:
I DID IT!! A REST(ISH) DAY. JUST THE STUFF I DID TO SHOW CLIENTS WHAT TO DO!! A FEW HACK SQUATS, SMITHS, BURPEE BOX JUMP PULL UPS (JUST A FEW EXAMPLES). I DID NOT DO BURPEES, NOTHING. AND I THINK MY BODY WILL THANK ME AFTER TOMORROW LOL!
SO WHEN I WAS TRYING TO CARB BACK LOAD I COULD BARELY HIT 150G BUT THEN TODAY, NOT EVEN TRYING I HIT 120G WITHOUT REALIZING IT.... :/ I THINK A LOT OF IT WAS THE CHIA SEEDS AND COCONUT FLAKES BUT STILL!! SO WAS NOT…
ContinueAdded by AK (Ashley Kate) Whittaker on November 21, 2014 at 10:33pm — 2 Comments
TRAINING:
8:30AM GROUP CORE 25MIN 60% EFFORT
9:30AM
SUPERSETS
6 DFS 16KG EACH SIDE
50FT LOADED LUNGES W/25# DB'S
50FTFRONT LEAPORD CRAWL
8 ROUNDS
7:30PM
100 BURPEE BOX JUMPS
75 STRICT HANGING LEG RAISES
4x8 LAT LUNGES 1 ROUND W/24KG 3 W/20KG
NUTRITION: A LITTLE MORE SPORADIC THAN ID HAVE LIKED, BUT STILL A GOOD DAY. I AM REALLY FULL. VERY THIRSTY LOL, AND STILL DID NOT EVEN HIT 150G CARBS ON…
ContinueAdded by AK (Ashley Kate) Whittaker on November 21, 2014 at 12:00am — 5 Comments
TRAINING:
10:30 AM
100 BURPEE RING PULL UPS
10X6 RING DIPS
12-10-8-6-4-2 RING ROW PYRAMID
5PM
INSANITY 60% EFFORT
8:30PM
INSANITY 45% EFFORT
Added by AK (Ashley Kate) Whittaker on November 19, 2014 at 11:29pm — 2 Comments
TRAINING:
10AM FOAM ROLLING
7:15PM
DL'S 210X3 190X5
100 BURPEE EXPLOSIONS
SO I WAS A LITTLE MORE FOCUSSED ON MY FIBER GRAMS TODAY AND TOTALLY LET MY CARBS GET A LITTLE OUT OF CONTROL......?? 140 - 42 FIBER IS 98 NET........ :/
Added by AK (Ashley Kate) Whittaker on November 18, 2014 at 11:11pm — 3 Comments
TRAINING:
10AM DEADLIFTS 205X5 185X5
YEAHHHHH THATS GETTING HEAVY NOW LOL!!!!
100 BURPEES 20 SUITCASE W/20KG 10 W/16KG
50 WITH JUST KB PUSHUP
20 W/"TUCK UPS"
5PM INSANITY 45MIN 50% EFFORT
7:30PM UPPER BODY
10X5 PULL UPS
10X6 RING DIPS
10X7 RING ROWS
5MIN WORK CURL TO PRESSES (60SEC WORK 60 SEC REST) 1X20#DB'S 4X25#DB'S
NUTRITION:…
ContinueAdded by AK (Ashley Kate) Whittaker on November 17, 2014 at 10:48pm — 3 Comments
TRAINING: 10:15AM
DL'S 200 X 5 185 X 5'
100 BURPEES
12:15 PM BOKWA 50% EFFORT 40MIN
1:15 PM GROUP CORE 25 MIN 50- 60% EFFORT
NUTRITION
REALLY FOUGHT CRAVINGS TODAY BUT FEEL PRETTY OKAY WITH THE DAY. 112 G CARBS TOTAL 38 FIBER SO 74 NET.
Added by AK (Ashley Kate) Whittaker on November 16, 2014 at 11:17pm — 3 Comments
10:30am
DL's 195X5 175X5
10 Round 12 swings 8 w/24kg 2w/16kg
100 Suitcase Deadlift Burpees
100ft loaded lunges 25#
5:30pm
a few fun split lunges on the smith Machine ;)
NUTRITION:…
Added by AK (Ashley Kate) Whittaker on November 15, 2014 at 10:57pm — 2 Comments
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