So, week one has come to a close on my 12 Week Journey to the best body of my entire life! My goal is to prepare my body for possible figure modeling. I am not looking to be “bullky-man-girl” body, but lean, definition for bikini/underwear/fitness gear modeling. So the following is an over view of the work outs I completed this week and a summary of my current nutrition.

Sunday

• 400 Meter Run
• Bench Press: 3 sets of 12 reps
• 400 Meter Run
• Bent Over Barbell Row: 3 Sets of 12 Reps
• 400 Meter Run
• Dumbbell Shoulder Press: 3 Sets of 12 Reps
• 400 Meter Run
• Skull Crushers : 3 Sets of 12 Reps
• 400 Meter Run
• Barbell Curl : 3 Sets of 12 Reps
• 400 Meter Run
• Ab Crunches on the Ball: 3 Sets of 12 Reps
• Knee-Tuck Cruch on the Ball: 3 Sets of 12 Reps
• Side-Plank Oblique Crunch: 3 Sets of 12 Reps (each side)
• 1-minute Plank
• Flow-Sequences 1 through 4 of #TheCapoKinesisMethod (www.thecapokinesismethod.com)

Monday

• 400 Meter Run
• Barbell Squat: 3 Sets of 12 Reps
• 400 Meter Run
• Stiff leg Dead lift: 3 Sets of 12 Reps
• 400 Meter Run
• Leg Extension: 3 Sets of 12 Reps
• 400 Meter Run
• Lying Leg Curls: 3 Sets of 12 Reps
• 400 Meter Run
• Standing Calf Raises: 3 Sets of 15 Reps
• 400 Meter Run
• Lying Leg Raises: 3 Sets of 12 Reps
• 400 Meter Run
• Lying Leg Raises: 3 Sets of 15 Reps
• Taught a 5:30 PM Zumba Fitness Class

 

Tuesday

• Dumbbell Chest Press: 3 Sets of 15 Reps
• Bent over Dumbbell Row: 3 Sets of 15 Reps
• Dumbbell Shoulder Press: 3 Sets of 15 Reps
• Skull Crushers: 3 Sets of 12 Reps
• Bicep Curls: 3 Sets of 15 Reps
• Lying Leg Raises: 3 Sets of 15 Reps
• Attended Cross Fit Class: Worked on technique for Clean and Press and Snatch
• Taught 2:30 PM ZumbAtomic Kidz Fitness Class
• Taught 6PM Indoor Cycle-Circuit Class

Wednesday

• Cardio Day: 3 Mile Pre-Independence Day Fun Run

Thursday

Cardio Day: Peachtree Road Race in Atlanta: 10K/6.2 Miles in 1:06:26

Friday

Rest Day: Admiring my Results: Dropped from 151 to 148 this week! 😉

Saturday

Double-duty: hitting upper and lower body today!

• 400 Meter Run
• Lateral Raises: 3 Sets of 12 Reps
• 400 Meter Run
• Triceps Push Downs: 3 Sets of 12 Resp
• 400 Meter Run
• Cable Curls: 3 Sets of 12 Reps
• 400 Meter Run
• Deadlift: 3 Sets of 12 Reps
• 400 Meter Run
• Dumbbell Lunges: 3 Sets of 15 Reps
• 400 Meter Run
• Dumbbell Shrugs: 3 Sets of 15 Reps
• 400 Meter Run
• Decline Crunches: 3 Sets of 15 Reps
• 400 Meter Run
• Hyperextensions: 3 Sets of 15 Reps

Total Distance Running this Week: 23.4 K = 14.54 Miles

 

Nutrition

My nutrition this week, consisted of low carb (not no carb), high protein meals. Tons of water and natural fat burners, such as caffeine (black coffee), and a treat I put together called Cayenne-Citrus water. Also, fiber-rich foods were incorporated as well as they keep you feeling full and regular 😉 which helps keep your abdomen from bloating.I also continue to take a multi-vitamin as supplementation for any nutrients I may not receive from my diet. The following are pictures of the types of food I ate:

Panera Bread Special Order: Shrimp Salad w/o the Roll

Zoe’s Kitchen Special Order: Grilled Chicken Sandwich w/o the Sandwich or fixings (Meat and Veggies only)

Pre-Workout Protein Packed Energy NutriBullet

Pantry Protein Pack: Raw Peanuts, Almonds, Pine Nuts, and Cashews

Tuna and Egg White Mash-Up

Cayenne-Citrus Water

The Journey Continue to Week 2

~ Candice “The Wellness RN”

*beijos*