Balance

Leg day was Tuesday and I incorporated pistol squats. I started on the ground then moved to on top a db and then I top of a kb. This takes lots of balance, coordination and focus. You use your hike body to steady you-try it out!

Cellucor Promo!

Last promo for January!
Buy one each of BCAA and C4 and get a free cellucor shirt!
Or
Buy 60count each of CLK and Super HD and get a free shirt!
You must use my code to get this. And you still get free shipping an 20% off!
Code:PeaceLoveFit
You won't see the shirt at checkout-when my code is used, they then add it to the order.
Ends jan 31st.
Get after it!!!

Cellucor Stack

So here be some of my supps from Cellucor:
Preworkout-NO3, C4
Intra-BCAA
Post-Whey protein

I have taken Super HD, NO3 preworkout, CLA, but I cycle through them. I recommend Super HD to someone wanting to cut or lean down. It's amazing and acts like a preworkout-it totally focuses me! NO3 gives me more pump and veinage; it causes vasodilation which allows blood to flow to the muscles. C4 is pure awesomeness! No shaky or itchy feelings like others I have tried.
Any questions about any let me know!

Egg White Oats

I have to prep my meals more so I have been making my EW oats the night before and having it as OOIJ.
3/4 c water
1/3 oats
1tsp chia seeds
1tsp hemp seeds
1tsp flaxmeal
1tsp cocoa powder
Stevia
2 EW
Bring water to simmer, add everything at once continually whisking until fluffy. Let cool and then I layer it up in my jar with nonfat plain Greek yogurt, 1/3 banana and nuts.

I also prep raw EW oats so I can microwave them in the morning.
Same mixture (i change up the flavors and combos everyday) but mix and leave in the fridge. In morning stick in microwave-mine took about 3 mins to get fluffy but I stop and stir every min. Top with whatev. Seriously tastes the same as if made on stove.

New DIY Skull Gym T

I had a boring purple shirt I wanted to revamp so I found a picture of a cut out skull on a pair of leggings on pintrest as my guide. I liked the skull design so I just mimicked it.
I used a sharpie to outline the design the took the scissors am cut away. It took me like 10mins-uber easy.
I cut off my sleeves to so it's a tank.
You can find me on pintrest if you want to see the photo of the skull I used (my creative side board).

Circuit Thursday

This morning I woke up with a kink in my neck, whole bod uber sore, and freakin tired. My baby pits woke me up at 530 to pee and could not fall back asleep. I didn't have any appetite but force fed because I knew my bod needed it. I really didn't feel like going to the gym...but you know I went anyway.
I needed a boost so I took some C4 but that didn't even kick start me.
I warmed up with my boys-we were all dragging...as I handed them the work out routine, we all grunted and was not thrilled. We set up out equipment and stations and off we went.
Once I start a workout, I can't not give it 100% because if you aren't giving it your all then what the point? After the first round I was amped and charged and ready to push myself. I upped my weights every round so I was on the verge of crying at the last reps. Yes indeed crying. During the heavy prowler pushes my workout partner, Dave, was screaming and yelling at me-it was awesome! He defiantly kept me going and helped me push past the pain and strain.
We kept going for an hour and got about 7 rounds in. Ended with a cool down on the bike and stretching.
No Pain, No Gain!!!
So today I was hungry all day after my WOD!
Preworkout- carrot cake protein muffin bake
Postworkout-cellucor protein shake
Lunch-2 eggs in a basket with WW while grain bread topped with black beans
Snack-chopped apple & banana topped with choc protein frosting
Dinner-power bowl of black beans, corn, avocado, bell peppers, tomatoes, jalepenos with WW whole grain bread
Snack-plain nonfat Greek yogurt mixed with molten choc cellucor protein.

So my meals will be changing up come Monday when my last semester if nursing school starts. Less protein powder, more meals since I'll be prepping on Sundays for my week. So that means simplier eat and lots of clean eats!

.Fitness Should Be Fun.

I hope everyone has fun and enjoys themselves during a workout. You can't really strive for something or meet a goal if your heart, mind, and body is not into it right? People question me all the time "How do you do it?" "How can you actually enjoy it?"
I love what I do in or out if the gym for my body-I love the pain, the pump, the sweat, the tears, the soreness, the muscles, the weight, the metal...oh boy I could just go on and on. But each person has to realize what they love about and remember why they do. When you feel on a breaking point or you feel down, remember that reason and remind yourself. Give your goals 100% because why would you give anything less?
I love to help and motivate and inspire any way I can-if needed, I'm always here.

So yesterday was leg day (quads & calfs). Lets just say my legs were wobbling when I was done and this morning I had trouble getting out of bed.
Warm up: bike 10mins
heavy leg extension ss heavy adductors
Light leg extension ss light adductors
Sets: each x3
Overhead squat ss 20 deadlifts
Plié squat ss heavy snatch
Front squat ss 50 single leg calf raises
Leg press on smith machine ss 50 calf raises on smith
Leg press ss calf raises on press
Drop Sets:
Leg extensions
Adductors

Stretch! <-IMPORTANT, don't forget!

Now today was Shoulder & Arms
Warm up: bike 10mins, stretch
Stretch with bands
Sets: first round light, second round heavy
Shoulder press
In & out bi curls
Dips
Pike press
Concentration curls
Tri kick backs
Single arm kb swings
Crouching Cohen curls
Tri ripe extension
Upright Rows
Friendly curls
Weighted dips

Abs: each x2
Oblique cable crunch ss reverse crunches
Decline med ball crunch ss hanging straight leg raises
Decline crunch ss hanging oblique knee raises
Swiss ball feet to arm pass ss forearm to hands plank roll on Swiss ball

We ended our WOD with a plank stack!!!

Today's eats:
Carrot cake protein EW microwave cake
Cellucor protein shake
Chicken, brown rice, steamed carrots, avocado
Chopped apple mixed with 1/4 cup plain nonfat Greek yogurt
2 EW, 1 egg omelet w/mushrooms, spinach, jalepenos, avocado, sriracha
Cellucor protein shake

DLB Chest WOD

"Dana Linn Bailey" Chest Workout today!
Man no wonder she looks the way she does! Though she's been training gnarly for about 7.5 years...
Well I've been MIA for a bit but here I be for the meantime
WOD:
Heavy Bench press x3
Heavy Incline Bench Press x3
Heavy Decline Bench Press x3
Chest press x3
High Cable Chest iso ss push-ups x3
Regular cable Chest iso ss diamond push-ups x3
Low cable chest iso ss dive bombers x3
Incline bench chest iso ss decline push-ups
Strip set bench

Geez the strip set was gnarly hard and even though you are dropping 5lb weight plates on each side but it just feels heavier as you are on like 30 reps! So before I really started the WOD, I had to use a razor to it cause my sleeves were driving me crazy so I sliced down my Cellucor T!
Eats:
Greek yogurt w/flax, raw oats, chia seeds, banana, granola
Apple
Black beans, roasted brussel sprouts, pearl couscous
2 cuties, bell peppers w/hummus
Chicken, brown rice, steamed carrots
Cottage cheese w/ protein

So wit school starting up again, my gym schedule will be changing-back to nights and afternoons with a few mornings. That'll be he'd getting used to but you make time for the gym and do what you gotta do. I'll be going after clinical a and class and before work. Prep will be full blown since my last semester of the nursing program will be taking 6 days out of my week. Geez I'll be crazy busy so sorry in advance for less posts lol

New Years in Vegas

Lets just say I took a few days off, had a few cheats, but had the best New Years ever!
Photo recap:::

New Cellucor C4 Flavors!!!

New year, new flavors!
Use my code for the discount!
Start your new year off with this delicious awesomeness!