Welcome to 2018, loves! A fresh year and a new chapter to start. I haven’t had a fitness post/update in a while and I am so excited to re-encorporate it into Vida Noel. Fitness was one of the main reasons I wanted to start blogging. I fell in love with fitness and the lifestyle about 6 years ago when I met my husband, Brody. From there I have never looked back! I have since competed in 3 fitness shows and one being only 11 months after I had my daughter.
I truly believe in quality or quantity content for my readers which is why I have held the fitness portion of my blog off. Where do I want to take this? What do I want to teach? Who is my audience? How can I virtually demonstrate effectively? These are all questions I have been meditating on the past few months. I receive multitudes of questions on fitness and health that there was no way I could stop! My goal is to educated and to help. A goal that will always evolve as I evolve and as my audience evolves.
So, what’s my next step?
A Challenge. A challenge to myself. I haven’t done a structured program since I have done a fitness show and that was back in late 2016. I have still worked out 6 days a week and intuitively ate my macros, but just like you, I am ready for a change. I want to show myself that I don’t need the goal of a fitness show to completely motivate me. I don’t need a coach. I don’t need a fancy gym. All I need is the knowledge I already have, equipment, and my own motivation. If I can do it, so can you! We all have the same 24 hours in a day and there is no room for excuses. I am the only person that accomplish my goals, and you are the only person that an accomplish yours.
I am going to be tracking my weight, my water, my macros every single day for the next 16 weeks and documenting it for you all to follow. I want you all to be my accountability! I am super nervous to show you the journey…for the honest fear of failing. The fear of you seeing my progress pictures and for them to not look any different from week 1 to week 5…but I will not let that fear win! I know in my heart that this challenge will help many, so I ask that you follow along and join in your own way. Please do not take these macros and use them for yourself if 1. You have never tracked before, 2. You are unsure of your maintenance calories. This can cause either a calorie deficit or too much of a surplus.
Monday- Back, biceps, HIIT
Tuesday- Legs (low impact, high rep), shoulders
Wednesday- chest, triceps/bicep supersets, HIIT
Thursday- Legs (dead lift day/hamstring&Glute focus), back
Friday- Shoulders, triceps
Saturday- Legs (heavy and high volume day), HIIT
Training day(Medium) 120p, 300 carbs, 50 fats= 2130 cals
OFF day(Low) 120p, 200 carbs, 50 fats=1730 cals
High Carb day(High) 120p, 400 carbs, 40 fats=2440 cals
**Macros will either increase or decrease depending on my weight average at the end of each week**
**Progress pictures will be taken every Saturday morning before all food/water**
Monday– This is a hypertrophy day (high rep) day for back and biceps. 4 exercises with 4 sets of 12-20 rep range for back. 3 exercises with 4 sets of 12-20 rep range for biceps. HIIT will be 3 minutes (30 secs on 30 secs off) on assault air bike.
Tuesday– This is a hypertrophy day (low impact and high rep) day for legs as well as high rep for shoulders. You will do 4 exercises with 4 sets of 12-20 reps for legs. Pick two exercises that focus on quads and two that focus on glutes and hamstrings. Then do 4 exercises with 4 sets of 12-20 rep range for shoulders.
Wednesday- Choose 4 exercises with 4 sets of 16, 12, 8, 6 reps for chest. Then 3 superset exercises with 3 sets of 10 reps for biceps and triceps. HIIT will be 3 minutes (30 secs on 30 secs off) of stair master.
Thursday– Choose 4 exercises with 4 sets of 10 reps(except for deadlift) for legs. Today will be solely focus on glutes and hamstrings. I want you to start with heavy deadlift. Warm up with lighter weight then do 4 working sets of 5. I want you to pick 3 exercises for legs next. Then move in a heavy day for back. Choose 4 exercises with 4 sets of 5-10 rep range.
Friday- This will be a heavy shoulder day. Start with military press and do 4 sets of 5. Then choose 3 other shoulder exercises with 4 sets of 5-10 rep range( for any lateral raises stick to 10 reps). Then finish the day with 3 exercises with 3 sets of 10 for triceps.
Saturday- This will be your heavy and high volume leg day. You are going to pick 5 exercises with 5 sets with this amount of reps, 10, 8, 5, 5, 5. Then we will end the week with HIIT in the form of RUNNING sprints. While it is cold we will run on the treadmill. For this HIIT it will be 15 secs on 45 secs off for 3 minutes.
I will be taking two weeks to get back to strictly tracking my food and weeding back on the higher sugar foods I was eating prior. I hit the ground running on January 15th!