Training update

Sorry it has been a while since I’ve updated- life has been so busy!  Now it’s the holiday season and it’s just going to get crazier-oh boy.  Anyway, just wanted to update everyone on how my training is going and some thoughts that have been going through my head.

My training has been going really good- MD was pleased with the last set of pictures i sent him- which I was concerned because I just felt a little chubby… he said he was really pleased with my progress so far.  That was a big relief and coming from him meant a lot.  He tells you exactly what he thinks with no sugar coating to it- so those were welcome remarks!  I had been lifting heavy for about 8 weeks and it was starting to take a toll on my body.  My back was aching more and then my arms started to go numb at night and my fingers tingle.  I was thinking- oh great- here we go again with back problems- not what I want to deal with again.  Plus, I am really careful when i go heavy now with my form and even the weight i try to push.  Sometimes it’s just not worth it and you can still get good results from not trying to kill yourself.  I have come to realize this!  So I have gone to see my physical therapist who has stretched the mess out of me but I feel so much better.  My lower back is weak and come to find out so is my shoulder which was causing the numbness.  Time for damage control and to start doing those rotator cuff strengthening exercises like i should have been anyway… and stretching 2-3 times a day to keep my back loose.  Other than those lovely issues, things have been going good.  I can see that I am making progress in the gym.

On another note- I like to check out and see what some of the girls i compete against are planning on doing for the upcoming season.  If you know that someone who has beaten you before is going to compete at a show you were thinking of doing, would you do it or choose another?  I want to think that I can beat them this time- judges will be different, improvements have been made, so why not go for it?  Still, it’s a mental game… I will decide what to do around February or March and talk to Mike to see what he thinks I should do.  I don’t train as hard as i do to think I may come in second.  I train to WIN!!

Hopefully we will be able to shoot another exercise video to post this weekend.  Until then, keep training hard and I’d love to hear your feedback on the above.

Dream - Believe - Become

Sherri

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Chest Workout 10-31-11

Off-season is in full swing.  Training heavy for the past few weeks but changed it up 2 weeks ago to 20 reps then a drop set.  This style really sparks growth for me but at the same time- totally wears me out.  I can only do this for about 3-4 weeks then I have to change it up.  Now that my son’s soccer season is over, i may be able to take Wednesdays off and train on Saturdays.  That rest day in the middle of the week when training heavy really make a difference. I also like to take Sunday’s off to rest.  We’ll see how it goes, hopefully I’ll be able to change it around a bit to keep growing.  Rest makes all the difference.

So- this video is from chest day.  As always, we try to highlight parts of the workout.  Hopefully it will give some of you some new ideas to add to your workouts.  Enjoy and have a great week!  Keep training hard.

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Chest Training – Push Press

Hope you enjoy the video- this is one of my favorites- it’s good to change things up and not many people do this one.

So my off-season is in full swing. I’m feeling pretty good other than the hamstring that still aggrevates me.  It has been hurting for almost 2 months now but I haven’t been taking care of it like I should.  Finding the time to lay down and ice it is almost impossible unless it’s late at night.  I need it to heal so I can work on adding some size to my hammies for next year.  Right now that isn’t happening.  I will get better on icing it and stretching.

Other than that- all my training is going well.  I’m trying to go heavy on everything and pyramid on the compound exercises.  I have certain goals i set for myself on certain exercises so one by one I’m going to mark them off.  I did hit 75 lb dumbells on incline presses Tuesday which was a high for me.  Still working on a few others but it will come in time.  As long as I feel good and stay injury free I think this will be another successful off-season.

The holidays are coming up and we all know what that means–  LOTS OF FOOD!!  I haven’t eaten Halloween candy in years…  this year- I am going to have some i do believe.  I may have to sneak it from my kids bags but…  I think I deserve it.  As long as I keep it in check….  then there is Thanksgiving- pumpkin pie- my favorite… I think I have had everything there is to eat pumpkin- love it- too bad it’s only around this time of year.  So that leaves Christmas- baked goods, parties…  oh boy!  I am going to have a good holiday season but keep everything in perspective and know that if I let it go and not stay within reason then I will hate myself come spring.  I DO NOT want to do that- plus MD will let me know and show no mercy when he tells me how I look!  That I don’t want to hear either.  I don’t want to disappoint myself or him-2012 is going to be it!!  Focused and driven to be my best- I will not settle for anything less!

 

Stay focused and train hard!!

Hope you enjoy the video- this is one of my favorites.

Sherri

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Carrot Cake Protein Bars

I tweeked this a little because I didn’t have the spices or oat flour it called for so I substituted what I had and it turned out pretty good.

1 cup whole wheat flour

2 scoops vanilla protein

2 tsp cinnamon

1/2 tsp. baking soda

1/4 tsp salt

1/4 tsp Pumpkin Pie Spice

4 egg whites

3/4 cup Splenda or Stevia

2 jars- 8 oz Baby food carrots

4 oz. water

Pre-heat oven to 350

Mix egg whites, carrots, and water together

In a separate bowl- mix- flour, protein, cinnamon, splenda, pumpkin pie spice, and baking soda, and salt together.

Add wet ingredients to dry ingredients and mix together.

Spray an 8×8 baking dish.

Bake for 15-20 minutes.  Makes ~16 squares

ENJOY! 

Nutrition Value- approximate since I changed the oat flour to wheat but that really shouldn’t make a difference.

Calories- 53

Fat-0.7

Protein- 5

Carbs- 7

Sodium-69

 

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Shoulder Training – Inverted Laterals

 

I am going to start shooting videos to highlight some of my favorite exercises.  Most are something a little different from the normal or everyday exercise just to add a new twist. Try adding them to your workout in place of something or just add them in. This is the first one- I love training shoulders and this has become one that I love to hate….Try it and let me know what you think!

I hope to be adding a few more workout videos and pictures soon- stay tuned…..

Keep training hard and stay focused on your goals!

 

Sherri

 

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Believe in yourself or no one else will…..

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Summary of my thoughts on North Americans

Well, I have finally had time to sit down and gather my thoughts about North Americans last weekend.  I have to say that I was totally happy with the physique I brought to the stage.  That was the best I have looked so far I think in my years of competing.  MD had dialed me in just right!  That morning when i woke up at 4:00 am…. I was still holding a bit of water under my glutes.  I called Mike and he said I know my body best, you still have 2 more meals to get in you before you go on stage so I think you will dry out and be fine.  He was right again.  Everything tightened up and I was right on point!  I felt great. 

There were 6 women in my class- but I felt pretty good that I would be in the top 3.  By looking around, I knew my conditioning was the best, which I hoped would count for something, it usually makes a BIG difference.  So I was fairly confident. 

Well, prejudging started and when they moved Suzanne to the middle, I knew that was a sign.  I truly thought I had her on symmetry and conditioning. No water on me at all….. she did have more mass to her frame but that was it.  She looked good, don’t get me wrong but, I thought they took the complete package into account but maybe the Canadians judges look at something different. 

Needless to say, I took second in both classes, Masters and Open.  I am a little disappointed considering I felt I was the best I had ever been but I do know you can’t dwell on it and let it bring you down.  You bring your best and hope the judges see it your way.  There is always another show.

So.. with that being said- I have taken this week to eat whatever I have been missing.  I’ll hit a few highlights of my food list-LOL- we had an 11 hour drive back home so we made a few extra stops along the way. First- I had a killer breakfast at the hotel- 2 Belgian waffles with chocolate chips, powdered sugar, Redi Whip and Sugar Free syrup- like that even mattered at that point.  But wait, i’m not done- scrambled eggs, with some cheese, granola, small bowl of oatmeal with granola in it and a few Potatoes with ketchup.  YUM!!!

On the way home, I always crave dry cereal- something crunchy- so we stopped and got a box of Cinnamon Toast Crunch, later a vanilla milk shake and an apple fritter. I  did not eat the whole fritter at once but it didn’t make it home.  Lunch was 2 Arby’s roast beefs and fries- not really what I wanted but the selection was limited around there.  Then I did eat the rest of my flank steak and chicken I had in the cooler for dinner.  We were so ready to be home!! 

This week I have done some cardio and lifted a little but next week- I will be back on schedule and ready to hit the gym and start this off-season with a bang.  I have some food in me so I will be able to push some weight and it will feel good!!  Gonna bring my back up more in width and thickness.  So look out next year- I am coming back with a vengeance. 

I haven’t decided which shows I will do yet- gonna talk to MD next week and get some feedback and see what he thinks.  Also, have to clean up my diet- my poor digestive system can’t take any  more of this….

I’ll try to be better about Blogging- hope everyone has a great weekend and if anyone knows anyone who may want to do some online training or clean up their diet and get a nutrition plan- check out my store. 

I hope to also add a few videos soon and some new pictures.

Have a great day!

Sherri

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13 days to go….

Sent pics to MD on Friday and he is happy with where I am at this point.  I must say I am as well.  My legs have tightened up and i am leaner than I was 4 weeks ago.  Changing up my cardio did it I think.  I knew I had to do it- running!!  That gave me an excuse to buy some NEW SHOES!!  If you didn’t know- I love athletic shoes- I am trying to have some in every color, but I am picky, they do have to be comfortable.  I have my favorites that I like to run in- Saucony’s are the best!! 

Anyway, my training has been going good- there have been a few days I have been a little low on energy but  i push through it. I try to keep my weights up but do drop 5 to 10 pounds on some things just to make sure my form is still good.  I’m still getting a great pump so it’s all good.  I do want to try and video back day soon.  That is one I don’t have up on here yet so I’ll get to work on that. 

I did make a mistake the  other day which is kind  of funny- well kind of… I put Frank’s Red Hot sauce on my fish just to add a little flavor- thinking it would be fine.  Boy was i wrong!!  My stomach the next morning let me know to NEVER do that again.  My whole body felt like it was on fire.  I could feel my body temperature rise from my stomach up to my head then down to my toes. I was miserable!!  I will not make that mistake again!!  But I love hot stuff- even jalapenos, but right now they are not my friends.

I am counting down and have 2 more legs workouts to go.. well official leg workouts. I still do some leg shaping on chest day and plyometrics other days but pushing weight- 2 more!!  Tomorrow is one of those days.  i look forward to it though because I can see things popping!! That keeps me determined and motivated to bring my best!!  I can do it!!

Til next time- train hard and push yourself !

Sherri

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Healthy Snack Bars Recipe

  1. 1/2 cup peanuts or almonds
  2. 1/2 cup sunflower seeds
  3. 1/2 cup dried fruit (ex. raisins or Craisins)
  4. 2 cups oats
  5. 2 cups Whole Grain Cheerios or Special K cereal

Mix first 5 ingredients together

In a separate pot mix the following ingredients:

  1. 1/2 cup peanut butter
  2. 1/3 cup honey or agave nectar
  3. 1/4 cup Torini Sugar Free Syrup (optional)
  4. 1/2 cup Splenda Brown Sugar

Mix these over low heat until melted together- mix in dry ingredients and stir until well blended.

Press into an 8×8 pan and let sit or put in refrigerator to harden. Cut into squares

 These are a good healthy treat that even the kids will enjoy!

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Final Weeks of Prep for North Americans

I’m now 2 1/2 weeks out from North Americans and I feel like I have improved from Masters Nationals.  I guess I can hope that the judges  notice that I have tightened up my legs and am a bit leaner than I was 4 weeks ago.  My training is going good although I I have days where my energy level is a bit lower but I attribute that to lack of sleep.   I have discovered this go around how important getting enough sleep is!  Having to get up early to go train clients, then squeeze in my cardio begins to take a toll on me by the end of the week if Ican’t get to bed early enough.  I try to keep in mind though while I’m training that I have to still go at it hard because the women I will be up against are training as hard as I am.  I have to bring my best!! I am counting down the days and will be ready to hit the stage.  The desire I have in me to win that pro card will not go away til I achieve my goal!

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