Weighted Abs & 33 Booty Blasting Moves

Here is today's workout post!  I will be doing upper body tonight at the gym but just had to post the booty moves I found thanks to leansecrets Youtube channel.

Weighted Abs Workout by @gymdwellingdiva

• V-ups 
• 3x10 reps
• Laying leg lifts (ankle weights optional)
• 3x10 reps 
• Cable side bends (each side)
• 35lbs. x 15 
• 45lbs. x 15
• 55lbs. x 15
• Cable crunches (with rope)
• 55lbs. x 20
• 70lbs. x 20
• 90lbs. x 15
• 100lbs. x 10
• Planks
• 3 x 1 min.
• Crunch machine
• 40lbs. x 15
• 50lbs. x 15
• 55lbs. x 15

34 Booty Blasting Moves by leansecrets on Youtube

1. Forward lungs
2. Reverse lunges
3. Wall sits
4. One-legged wall sits
5. Donkey kicks (ankle weights optional)
6. Curtsy lunge
7. Romanian squat
8. Smith machine w/ 1 leg on box
9. Lunges with leg lift
10. Dynamic medicine ball with plie squat
11. Squat with side leg raise
12. Plie squat
13. Squat jump
14. Skater jumps
15. Box jumps
16. Split box jumps
17. Alternate height box jumps
18. Side step up 
19. Curtsy step up 
20. Step up and lunge
21. Lunge jumps
22. Hamstring curl on plyoball 
23. Bridge on plyoball
24. Weighted bridge on plyoball
25. Leg lifts on plyoball 
26. Froggers on plyoball
27. Bridge on bench
28. Stiff leg deadlift
29. Bosu squats
30. 1-legged box jumps
31. Static hold lunges
32. 1-legged jump rope
33. Cable kick backs 

Eat. Lift. Run. Sleep. Repeat.

Hi all :)

I'm so excited that I have finally started lifting and I couldn't be more hopeful for how this will sculpt my body.  I have been doing lots of research and looking into multiple different tactics and ways to help shape my body to the way I want it to look.  Basically- eat clean, lift weights, and do some cardio along the way.  I have never really lifted weights at the gym before now.  I used to take an athletic conditioning class in high school, but I was never really serious about actually lifting in the weight room since it was more of a social class for me.  On Sunday I complete my first "upper body" day at the gym and did oblique side-bends, curls, tricep overhead, tricep dips, military press, and then a short "quick core" workout.  Monday night I squatted at a weight rack for the first time ever and also did walking lunges with weights, stiff leg deadlift, leg press, abductor/adductor machine, and squats.  Tuesday was my "rest" day and I ran 2 miles with my mom for the first time since November.  Yes... I didn't run for 8 months but I got it done in 19 minutes! :)

Anyways- since I'm done with the Reset (that post is coming soon) I have decided to start posting more about working out and what I'm doing.  I think I might post progress pictures at the end of summer depending on how much I like them!

Starting next week I'm also going to begin the Insanity/T25 hybrid program that I found the Team Beachbody message boards.  I will be doing that in addition to running and lifting, so I'm going to so sore (and hopefully muscular) for the next few weeks.  Good thing I have my Results & Recovery Formula ;)

I decided to also post some workouts that I have found through fitness accounts and some bodybuilding youtube channels.

Happy Hump Day!!!

Let It Go

No... I haven't seen Frozen.  This post isn't about an adorable snowman or a princess/queen with anger issues or whatever that movie has going on.  It is related to my current struggle in life- to let it go and let God take control.  To accept that he is walking with me, not carrying me through every battle.  Sometimes mind over matter is a little hard to deal with, especially when you're a control freak.

Five years ago if someone would have told me the kind of Christian I would become I probably would have giggled.  I was the type of person who attended church, occasionally prayed to God, and rolled my eyes when we prayed before a meal.  I wasn't understanding, I wasn't very spiritual or faithful either.  Not many events had happened in my life to doubt the power of God, I just hadn't put my life and soul into my beliefs.

I'm not sure if going away to college made it all happen or if it was possibly doing yoga and meditating, but my mind and soul has completely changed.  When I'm angry or struggling with anything, instead of letting my attitude become completely terrible I send it UP.  I pray.  I pray that whatever I'm dealing with will pass, that I can overcome my attitude with God's love, that I can look out into the world and know that there is someone in a situation far worse than mine with a better attitude.  I have learned to take the time to inwardly reflect on what some external stimulus has stirred up.  This has helped me to grow not only as a young adult, but a Christian who loves the Lord more than I ever thought I could.  I look forward to church so I can hear the message that I can apply to my modern lifestyle, I pray multiple times a day for many different reasons, and I give thanks for my food because I'm grateful to even have a meal before me.

With all of that being said, I still have a difficult time letting it go.  Don't get me wrong, I know how much better I will feel and how many miracles God can work in your life... but I feel like I don't get to be in control when I let it go.  That scares me.  Putting the situation out of my hands means that I don't know what the next step will be or where I am going.  It's like letting someone put their hands over your eyes and lead you through an obstacle course.  I suppose that's where the faith and trust comes in.  I'm currently struggling to become more independent and learn how to be financially responsible.  I need a new job, I need money to pay my car payment, and I need to be able to pay for gas.  After next Thursday I don't know if I will have a guaranteed job for the summer and quite frankly- I'm terrified.

This morning on my way to work I silently prayed a few times for a good day with a good attitude and that everything would work out.  I felt better for a few minutes and then the anxiety would creep back in.  It's intimidating how easily God's calm can be disturbed by Satan's anxiety.  The power he has over everyone is enough for me to say another prayer and return to my blissful bubble.  I also read my favorite Bible verse this morning, Jeremiah 29:11.  "For I know the plans I have for you," declared the Lord, "plans to prosper you and not to harm you, plans to give you hope and a future."  Instantly my mind was cleared.  All of the trials and issues I'm facing right now are not much different than obstacles others have faced in the past and all I have to do is know that the Lord has plans for me.  He already has my life planned out and is allowing me to make my mistakes, not to harm me, but to allow me to be hopeful and look towards a future.

Today I will continue to reflect on this verse, pray a little harder, and know that everything will be okay.

Stick around for my Reset update coming later today. :)

Day 14

Today is Day 14 and my last day of the Detox or Release phase.  I'm really excited to get out of this phase, but this next week my meals will only consist of fruits and vegetables.  I'm a little nervous that I'm going to be extremely hungry, but at least I love fruits and vegetables.

I had a really difficult time during phase 2 controlling my cravings for sugars and my hormones definitely did not help.  All I wanted was peanut butter, pancakes, and chocolate.  Two out of the three were located in my kitchen- how convenient.  I did give in to my cravings a few times, but came out of it each time knowing that I would complete phase 3 with no cheats and that my body was doing what it naturally knew how to do.  I had fed it sugars for so long that all it wanted was the sugar it knew.  I accepted this and moved on.

The first picture was of my dinner on Thursday night that was sweet potato and red pepper bisque, along with roasted asparagus and a handful of almonds.   SO delicious I forgot that I was even eating reset foods, so I will definitely be keeping this as a returning item.

Dinner on Friday night was zucchini-cashew soup with baked sweet potato topped with 1 tsp. coconut oil and cinnamon.  Before the reset I didn't like zucchini at all, but I have found that stir frying it AND this soup makes me love some zucchini.  I will also be keeping this is rotation, because I loved it.  The baked potato with cinnamon and coconut oil was practically dessert and I can't wait to eat it again.

Meal-prepping has been the most time consuming aspect of this reset and I've made more trips to the grocery store throughout this than I have in the past six months.  However, I really enjoy buying my own food and the fact that I only have to do my shopping in the produce section for an entire week of meals is really awesome.  

It also has made me more conscious as to how other families in America grocery shop and maintain their households.  As I was waiting in line to check-out all around me I saw carts piled to the top with potato chips, boxed snacks, frozen waffles, pancake mix, syrups, and carts loaded entirely with pop.  It made my heart heavy to know that these individuals don't know how much delicious and healthy food they can prepare within the same budget they have right now.  My cart of groceries for my week cost $67, while the woman next to me had 2 carts full of junk for $360.  I was blown away by the mentality that healthy food is too expensive and also takes too long to prepare.  We live in a society where if it isn't fast and cheap, it's too much of a hassle.  Unfortunately, those are going to be the same individuals who later in their lives are going to be facing surgeries and medications to prolong their life and improve their quality of it.  When all they had to do was take the time to eat healthier and give back to their bodies.  After this reset I'm contemplating creating a program or switching my platform to something that deals with nutrition in America and helping families understand what truly healthy food is.

I hope you have a blessed Sunday and know that He is with you through it all.  

Cheated.

I cheated. I'm sad, disappointed, bloated, and miserable. I also learned my lesson on why you shouldn't binge or cheat while attempting to detox your body. Your insides will blow up like a watermelon and have terrible reactions to the artificial junk you just put into your belly that is now accustomed to fruits and veggies. I'm sad and praying I didn't ruin everything I just worked for. But now I know that I have to complete phase 3 without a single morsel of non-reset food. I am definitely paying for it tonight with a terrible stomachache and I am sure I will have a headache tomorrow. Stupid peanut butter and chocolate has to look so mouthwatering all the time. 

Tomorrow is a new day to start fresh and clean. I'm gonna make the best of it. 

Let's Talk About...... Stress.

First things first- today is Day 11 of the reset.  I ONLY HAVE TEN DAYS LEFT, PEOPLE.  I cannot even express to you how excited I am to get this over with.  I really hope that it does make an impact on my old eating routine and it has definitely given me the tools to come up with some new recipes and ideas.

However, going 21 days without coffee, peanut butter, or chocolate has left me feeling like I have a screw loose.  During the past 11 days I have gone through the thoughts of "I cannot believe I was so dependent on different things" and I'm currently going through the thought process of "I cannot wait to start having coffee in moderation, because this reset is not real life and I could never function like this."

We live in a world where everything is fast, convenient, and deliciously terrible for you.  This reset has made me slow down, prepare my own food 3-4 times a day, and cut out all of those "real world" substances from my life.  Sure it's wonderful right now and doing miraculous things for my body, however, it's not my real world scenario and I can't imagine sticking to it every single day.  People who do-- well I applaud you because you obviously have a magic clock with more time or are some superstar chef who can whip up things in 10 minutes.  And let's not even talk about the cravings I deal with from chocolate.  High fives to the individuals who can go long periods of time without indulging in something a little sugary.  I am not one of those people.

So... I am not only stressed out about this reset (I think it's supposed to do the opposite), but I'm also stressed out about my job situation.  I'm still currently employed at Sun Tan City in Ann Arbor but the expenses I'm paying just to get to work and then work 8 hours a day isn't worth it.  I'm now scheduled to go on leave from here from June-August and hopefully I can find a job at home that will be worth my time.  I have applied to Starbucks and fingers-crossed I get that job, because I know I will absolutely love it.  What beats working in a coffee shop!?  (Possibly tanning... I do love tanning.)

Hopefully this post wasn't filled with too much negativity, as I am trying to get a better grip of my attitudes throughout this 21 day detox as well.  I was never aware how much your emotions affect your physical state of being until this all happened.  I could feel my body literally releasing emotions and stress the first week and it hasn't stopped yet.  My knees and upper back ache from stress release and I have had crazy mood swings and cried for no reason.  I know that this too will pass and once this reset is done I will be feeling like a million bucks.

I cannot wait until day 22. :)

Day 8

First day of detox is in the books! :)

Let me tell you... maybe it's the detox and maybe it isn't but I felt SO much better today.  It could have also been the 12 hours of wonderful sleep I got.  Today I was filled with positivity and got a lot accomplished.

I started off my day by eating a big plate of fruit in hopes that it would help curb my sugar cravings by replacing bad sugar cravings with lots of natural sugars.  It definitely helped as I didn't even look twice at the chocolate on the counter today.  Lunch consisted of a micro green salad, 1/4 avocado, and 1/4 cup pumpkin seeds.  For snack I decided to switch it up and had 1/2 scoop of my tropical strawberry vegan Shakeology to help once again with the cravings I had been having.  First shakeology in about 3 weeks and it was so delicious!!! :)  Finally after some light grocery shopping I had garlic stir-fry veggies, quinoa, and miso soup.  I'm feeling light, lean, and really great overall today.

I have to work 8:30-2:15 tomorrow and already have all of my supplements and meals packed up and ready to go.

Can't wait for this reset to be over, but hoping all of my days are as great as today. :)

Clearing my mind

Written on May 10:

Today has been hard for me.

Not because of Mother's Day necessarily, but the way I have felt all day has been driving me crazy. I have been proud of myself all week for staying committed to my reset meal plan and following the program perfectly. Today I woke up craving the biggest piece of chocolate and a jar of peanut butter and I was grouchy all day long. I annoyed myself with my attitude. 

For a majority of the day I really wanted to quit altogether and try again some other time. My mom wouldn't let me and I knew after reflecting on the money I spent that I couldn't quit. Then, I watched Isabelle and carls video on their week 2 and she really hit home with an answer to a question about cheating. She stated that this wasnt a diet but a reset to cleanse your body. You can't cheat, because there is no punishment and your main objective should be to better your health. Boom... I felt so much better. My desire for other foods wasn't cheating, it's my body adjusting to the detoxing and desire for the additional sugars. I think I will be okay from here on out. If I did 7 days without chocolate, coffee, and sweets I can complete the next 14 days. 

Here's to next week. :) 

Day 5

Finally!

I'm feeling back to normal and like a human again. I'm post-zombie phase. :)

My routines and habits prior to the reset were okay, but not that great. I scarfed down food in 10 minutes out of habit of being rushed to go to class or having minimal breaks at work. I went to Starbucks 4 times a week and had coffee at least once a day, if not more. Some mornings if I could get coffee, I would take headache pills with caffeine to feel awake. How bad is that? 

Since the reset has started I haven't had 1 milligram of caffeine. I had a constant headache for 4 days even though I was drinking 70-80 ounces of water (well over half my body weight) and eating clean. I could literally feel my body getting rid of toxins as my head constantly ached and my legs and hips hurt so bad, even though I definitely had not worked out. 

This morning I woke up just fine at 6:25 AM and have been functioning all day at work A-ok without my daily jolt. If anything- I miss the routine of going to Starbucks and having something to do. I'm replacing that time with cooking...seriously all I do is cook. Which is nice since I can actually witness my food being prepared & I'm more grateful, but it takes SO LONG. 

I'm excited to finish up week 1 and begin week 2 to release all of the toxins and hopefully release some weight as well! :) 

Happy Friday! 

Holy Guacamole

How has almost a month flown by since I have blogged last?! Not that much has happened since then, except that I'm officially on summer break. 

HALLELUJAH :)

I started my Ultimate Reset yesterday and like it so far! The only part I could go without is all of the time it is going to take me to meal prep. But- the food is good so far and I feel just fine. I keep having slight headaches from going without caffeine, and I can't take any ibuprofen or excedrin. So that will be a challenge. 

Hopefully the reset will have me blogging more about my experience! I'm excited to see how my body changes!

Here are Day 1 meals 1 & 2! :) for meal 3 I had baked salmon, steamed asparagus, and boiled potatoes. Yum. 

It's Friday Y'all!

FRIDAY!!!!!! :)

I cannot even explain how happy I am that this stressful week is over!! I turned in my rough draft of my 10 page research paper, turned in my lab report, had a chemistry exam, and a biology lab practical. Oh- and I survived. ;)

I'm super sad that my yoga 180 class is almost over, so I'm starting to experiment yoga studios in my area so I can find somewhere to go when my class is over. The only thing is that it is so expensive!!! 

Today I'm trying out hot yoga for the first time ever and i am terrified. I have been doing power flow yoga for the past 3 months 2 times a week and I'm in love. I've never tried Hatha yoga before so this will be an adventure. 

I'm writing at this work so...gotta go. I will definitely share my first ever hot yoga experience later! :)

Papers, Projects, Practicals- OH MY!

The semester is winding down...which means multiple papers, lab reports, projects, and practicals are being piled on to see if we end up collapsing and hiding in our dorms for the rest of the semester.  It's like professors play Tower Blocks with assignments until we fall off.  Good thing I have plenty of motivation and support (along with coffee) to keep me going until April 28.

This weekend was a nice break from the craziness, although I have a 10-page paper due tomorrow and a lab report & lab practical Tuesday.  I should have devoted more time to those assignments, but my brain hurts.  I spent Saturday work-free at the University of Michigan.  My day started out by having breakfast at 10am with the U of M football team.  I'm thankful and proud of my step-brother, Garrett, for being a part of the team so I can go to "exclusive" events :)  It's such a great bonus.  After breakfast was the annual spring game, but I was so tired and the sun was in my eyes, I could barely pay any attention.  I only really paid attention to when Garrett was on the field and then I would close my eyes and pretend I was laying on the beach (I'm desperate for vacation.)  I wish I could post some pictures, but I didn't take any with my actual camera, just my phone.  Anyway... I worked today from open til four and was more than happy to get back to my dorm to get myself settled and organized for the next week.  I have a process where I have to clean off my desk, sanitize it, and then plan my entire week out including meals before I can begin serious homework time.  I'm not sure where this stemmed from, but it definitely increases my productivity.  As well as turning my phone on airplane mode and putting on Twilight Film Score; Bella's Lullaby pandora radio station (however the subway commercial for Kung Pao pulled pork is getting on my very last nerve.  Maybe I should invest in Pandora One.)

Getting back to what this blog is sort of revolved around--  I'm starting the T25 Beta workouts this week.  And I'm super nervous.  I've never tried Beta yet, but I know it definitely ramps up the intensity and I'm not even in that good of shape.  Hopefully the endorphins afterwards will be worth it so I can get some work done!  I love doing homework after working out, because the endorphin rush after a workout clears my mind better than anything else.  This is also my last week using my Blogilates Fit Journal *tear* so I've been looking up other great tracking journals and I think I'm going to purchase the TurboTracker next.  Created by Chalene Johnson it has tons of awesome reviews, plus it's a Beachbody product! :)  My goals for this week are to complete THREE of the Beta workouts and only have one day of "dirty eating."  Phew... that may kill me since I'm still living on campus.

Also- my verse of the week!  "If God is for us, who can ever be against us?" -Romans 8:31 

Okay... back to homework.  I was actually taking a break from writing my research paper by typing this blog.  Mindless writing increases my ability to properly cite sources and come up with logical points for my paper I suppose!?  

Happy Sunday-- hope you enjoyed God's day!   

Middle of My Monday

Just had a nagging feeling that I NEEDED to blog something really quick. So I've been sitting in my Comp 2 class brainstorming what exactly my brain thinks I need to jot down. Basically I think I have so many things to do my anxiety is telling me to make lists and write down what needs to be done. 

Today I already tackled my Biology exam and surprised myself with how much I knew and remembered. I took a wonderful 45 minute nap afterwards and now have found myself sitting in room 414 listening to oral reports of research papers. 

I would love to stay in this little bubble of attending class and chilling in my room, but I have to work seven hours tonight. And trust me- I love my job @ STC but I am so exhausted lately and just need time to get my stuff done. 

Maybe that's what I needed to say?! I also just miss working out so much but I dont even have time anymore to get anything done. I CANT WAIT FOR SUMMER!!!! :) 

Happy Monday! 

New week, new goals

I'm so tired so this post is going to be short & sweet.  I felt like I needed to at least post something tonight, but I don't have the energy to muster up anything legitimate.  So, I will just write down my goals for the week and also do my verse of the week since it's Sunday.

Goals

1. Complete 2 T25 videos this week
2. Only visit Starbucks ONE TIME this week

Reward: New capris

Yes- I literally have to bribe/reward myself and if you don't have to... congratulations because you're practically an alien.  My Starbucks obsession is out of hand, and I don't just order frappauccinos or something stupid.  I NEED an iced venti nonfat caramel macchiato w/ no caramel drizzle + an extra shot of espresso.  In barista language that's apparently an iced venti triple caramel macchiato w/ no caramel drizzle.  Basically, I just need the espresso.  It's all that I care about.  So I'm cutting myself off/back this week because I'm too dependent on it and my wallet is crying.

Secondly and more importantly, my verse of the week!

-- When anxiety was great within me, your consolation brought me joy.  Psalm 94:19

I cannot even explain how relevant this verse is to me, because anxiety is all I feel in the last few weeks of this semester.  Everything is all piling up at once and I feel like I'm literally neck-deep in water and cannot swim.  

I've never really felt "anxiety" before I came to college and all that helps the feeling is stopping what I'm doing, closing my eyes, taking a deep breath, and praying for a minute or two.  Sure- I repeat this process probably five times an hour but I'm surviving.

I may not survive on less than 6 hours of sleep tomorrow, but I will deal with that tomorrow morning.  Or in a few hours....whatever.

Here is to hoping I have a happy, blissful week! :)

- Mikayla

Hiiiiiii

Welcome to my first ever public blog post :)


I've had plenty of blogs, but always maintained them privately and figured that it was time to create a public one to hold myself accountable to some of the goals that I set for myself. 


I'm also including a disclaimer in this first post.  Here goes.  Disclaimer:  I'm not going to fine-tune my spelling and grammar so don't leave me a million comments letting me know how awful everything was.  I'm more than likely going to be posting at 10pm or later, so I'm going to be slightly grouchy and half brain dead, but excited to write. *As always*  With that, I'm using this blog to post about basically everything from college, work, fitness/nutrition, etc.  If you didn't read my description, I'm Mikayla... I'm 18 and a college freshman who is managing to hold down 16 credit hours + a part time job @ 25 hours a week.  I feel frazzled most of the time but put my faith into God to hold my hand and keep me on the right path.  I'm slightly obsessed with nutrition and health, although I tend to be one that gives the best advice and cannot take her own.  Another main reason for creating this outlet of a blog; maybe writing down what I think will give me some accountability.  As far as college goes, I'm currently a Bio major with Pre-Med in mind for the future with hopes & dreams of being an OB/GYN.  Yes- you heard me right.  I want to be a vagina doctor...the one who delivers children.  If you're offended or disgusted by that idea you might as well exit my page because I will probably post about it in the future.  I find the human body, especially a female's, extremely fascinating and I also think the process of pregnancy and childbirth is INCREDIBLE.  Another tid-bit about me is that I currently work for Sun Tan City, one of the largest tanning corporations in the U.S.  Yes... I know there are risks to tanning because it can cause cancer, blah blah blah.  I give the spiel every day at work, no need to remind me.  :)  

I think that ends my disclaimer... and proves that I get off track so easily because my mind is constantly racing a million miles an hour.  I'm a busy bee and wouldn't have it any other way.

So... the point of this first post was just to basically fill you in on who I am, why I'm making this blog, and basically the fact that every post will be scatter brained and I hope you will follow along.  With that said, I've been continuously debating of whether or not I really want to put up my "before" pictures from November 2013.  After a few months of some "good college eats" I found myself feeling like a complete slob and not like myself whatsoever.  I'm only about 5 feet tall and weighing 120 pounds is just not flattering on my small frame, but that's where I found myself after a few months of school.  I didn't gain the freshman 15, because I put an end to those habits, however I shudder whenever I see the pictures and make sure I don't go back.  To some, the pictures may trigger an "are you kidding me" thought in your head.  That I may look "healthy" and completely fine; but everyone has their own idea of "skinny and healthy" and this was just not mine.  I had never weighed 120 pounds before November 2013 and I don't plan on going back until I'm pregnant (hello....seven years down the road.)  Since then, I've become a Beachbody coach and completed the Alpha circuit of T25, but every time I seem like I'm almost to Beta I lose my motivation and don't workout for a few weeks and then over again.  My bad habits have been nearly inescapable since I still live on campus and still deal with the same food every single day.  No, I'm not near how I was in November, but I'm not in my ideal comfort zone with my body.  Do I shame myself because of this?!  No.  I know that I have the willpower and the tools to help myself when I'm 100% ready, and I'm just not there yet.  So... maybe I will get around to posting those pictures and maybe I won't.  That is a big step for me, because I've never let anyone see me other than being a skinny mini who looks good in a two-piece.


And that is where this post ends.  I open up the salon in the morning and should really be studying for my Biology exam on Monday... but I'm opening up my mind to my first public blog post. 

Hopefully you will stick around for this crazy ride. :)