1000 Rep Challenge

Hey guys!

So, I’ve currently been focusing on weight loss after a pretty successful bulking season. A lot of strength and dense muscle was built. I finished at 142 pounds (I’m 5’6.5″) with a max bench of 140 lbs, 265lb squat and a 360 conventional deadlift (375 sumo). Needless to say I was quite pleased and proud of myself. 

I stayed away from the scale and used my physical appearance (mainly abdominal definition) as a guideline when increasing macros. I started dieting and cutting back slowly at the end of June. As of August 11, I got down to 129lbs. Never starving myself, although I’m always hungry, and not doing endless hours of cardio. 

Since my calories have been restricted, I’m focusing more on endurance and hypertrophy training, rather than strength. Soooo, I woke up Saturday morning feeling rather ambitious. I laid in bed and constructed this plan totaling 1000 reps. Yes, that’s correct, ONE THOUSAND REPS!!  

While doing it, I wanted to quit. I wanted to rest and rest some more…but I didn’t allow it. I made a plan and by golly I was going to see it through. All the while telling myself “don’t die, don’t die, don’t die”! And what do you know?! I survived and in a time much shorter than I thought. 70 minutes, start to finish, including rest and brief interruptions from fellow gym-goers. 

So, without further ado, here is the format as well as a little video of some of the exercises. Please give it a shot if you’re feeling froggy and wanna jump!  And please let me know what you think if you do!!

*If you feel dizzy or have any abnormal pain, please stop the workout immediately. Go at your own pace and do what you’re capable of. But most of all, have fun and be safe!

Snapchat: miss_vail

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Online Training Guide

Hello out there, fellow fitness junkies!! Beautiful rainy South Florida morning here! For those of you new to my page, I’ve been training for quite some time and recently became a certified personal trainer through NASM to expand my knowledge and be able to help people with their goals, as well as share some of the tools I’ve acquired to build and shape my body into what is now the best body I’ve ever had! It takes time, work and a lot of patience but the reward is oh-so worth it!

Lately, I’ve been seeing a lot of requests through social media (Instagram) for online training plans. These seem to be taking over the fitness industry; “trainers” or competitors giving out plans because they competed in their first show and are suddenly experts in training and nutrition. I can assure you, I am NOT one of them. Have you found yourself on Pinterest looking up easy ways and shortcuts to lose weight or shape your body? Let me tell you this, there are no tricks and no shortcuts. You get what you put into it, in the gym and outside of it (in the kitchen).

Girls, you won’t get bulky like a man. That is such a huge misconception and excuse I sadly hear a lot of people use. You can actually use weights to build muscle and shape your body to build amazing curves and round perky glutes. In fact, you need to lift weights to do this! They are our friends, ladies!!! And gents. :)

So, my friends, what is it that you would like to see? Legs and glutes, Sexy Shoulders & Abs, Full Body Circuit or perhaps a high intensity cardio program to help melt the fat away?! I’ll be making user friendly guides to purchase online and have to take with you to the gym. I can even do custom plans, if that’s what you’d like!

Leave a comment below or email me at JennVail.Fitness@gmail.com
. You can also follow me on Instagram @missfit_vail.

I’d love to hear from you so don’t be shy!!
P.S.- I just started my diet again after a long 9 month bulk to gain muscle. Stay tuned for progress pics- the transformation is amazing!
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Greetings from gorgeous Beaver Creek!

It’s official! As of February 26th, I finished my Sports Nutrition course and I’m now a certified personal trainer and sports nutrition specialist! I can’t tell you how excited I am to begin this new career and combine my health and fitness passion with my love of nutrition and cooking.

Oh and hello from Beaver Creek. Surprise!!

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So here I am, relaxed with my feet up on a fire pit enjoying my free time. The others are out hitting the slopes. I only started skiing a few years ago. I’m not the best but I can hold my own on the beginners/Green courses. Lol I think I’m more of an enjoy the surroundings type of person. Can you blame me? I did, for the record, go to the top a few times last year and successfully made it down sans fatalities!

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Even though I’m on vacation, I don’t want to completely sabotage my diet. Especially since I’m at the end of my 8 month bulk/reverse diet. (Trying to put on as little fat as possible here.) Not the easiest thing when you’re on vacation and the smell of hot chocolate and fresh crêpes are looming in the air. It’s an intoxicatingly sweet, delicious smell that’s hard to resist. So, to help any ounce of willpower I may need, I made some chocolatey-peanut butter protein brownies. What a life saver these babies are turning out to be, especially since American Airlines doesn’t give snacks. What kind of poppycock is that?! Every year we fly out here, I’m astounded by it. So I finally came prepared.

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These brownies are quick, easy and a healthy treat you don’t have to feel guilty about. Stay tuned for the recipe. It’ll be posted shortly!

The BEST Clean Cheat EVER!

20130716-215855.jpgQuest Peanut Butter Cup STUFFED Chocolate Chip Cookie Dough Quest Bar Cookie

Say that five times fast!! Better yet, save your breath and get ready to inhale these bad mamma-jammas.

So simple and unbelievably satisfying, without the guilt!!

•Step 1: Cut Cookie Dough quest bar into 1/4s. Microwave for 10 seconds.
•Step 2: Shape all 4 pieces into circular form and press VERY flat in between parchment paper, while still warm!
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•Step 3: Place 1 Peanut butter cup on top of flattened circle and top with another circle; working quickly while still warm.
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•Step 4: Seal edges together making sure no PB Cup is exposed.
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Step 5: Bake in oven at 350 degrees F for 10 mins, on parchment lined baking sheet, flipping after 5 minutes.
* I baked mine in my toaster oven, which cooks faster because it’s smaller. After my first batch of Quest Cookies, I learned 300 is a better temp for the toaster oven, as it browns very quickly!

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Eat and enjoy!!

It’s the weekend! You know what that meanssss….

Let me start by again saying how amazing it is to continuously have people making the choice to follow me!! Every morning when I wake up and see people have pinned my recipes on Pinterest, began following me or like a previous post makes me beyond happy! Thank you, thank you, thank you!!

So, to everyone in the 12+ different countries around the world following me: I took a pole this week from people about what kind of fitness plan they think would be ideal, as I know my personal ones can be a bit daunting. ;) So, I’ve taken into account everyone’s input and will be posting this plan tomorrow. As well as a 30 day eating plan, that a few people have already started, as well as myself. And let me tell you: IT WORKS! I can’t wait to share this with you guys!

So, if you have any last requests, now is the time, family!

Along with the training guide and eating plan, I’ll be giving another cheat recipe and quite possibly a clean eating one as well! It’s the least I can do for the support I’ve been getting thus far!

Progress NOT Perfection

Lately, I feel like I’ve been struggling to find the right balance between maintaining my physique and improving it. By improving, I mean making lean muscle gains. The goal is to do this slowly, so I allow my body to adjust to the changes in my diet and put on a minimal amount of fat. But as a female, I feel like I’m even more susceptible to having a negative body image and focusing on the numbers on the scale, which can hinder you.

Do I feel like the number on the scale is a true representation of what a healthy or ideal weight is or should be? Absolutely NOT! But, when used as a guideline to help keep track of goals and give you a basis to go by, I think it’s a good asset. With that being said, the scale can also hold you back when trying to make gains and you’re focusing on that number going up, as I am doing now.

Last week, I asked people what they thought weighed more: muscle or fat. Do you know what most people said? Muscle Well, folks, a pound is a pound no matter what it’s made up of! No changing that. Muscle is more dense than fat and therefore takes up less space. So, it is possible to be smaller in size and weigh more than someone with a higher body fat or one that is out of shape.

It’s definitely nerve-racking to see the scale go up, even when you know that’s ultimately the goal; to see definition fade away can also mess with your head. There’s definitely trial and error involved in finding what works best for your body. Even people with professional trainers and coaches experience setbacks. I’ve learned my body reacts better to higher (healthy) fats rather than higher carbs. You can’t do both. Lame! Right?! ;)

I’ve been doing high carbs for a while now and today was my first day back carb cycling. Today was hard, not gonna lie. So when most people fuel their bodies with carbs, I strategically plan out my 6 meals for the day with higher fats, at specific times. Three days out of the week I eliminate carbs, not including those from veggies, and bump up my fats; healthy fats, of course. Then, I gradually work carbs back in. Day 4 & 5 low carbs, oats at breakfast only. Day 6, moderate carbs, usually Meals 1 and 3. Then Day 7, high carbs, usually maxing out at 200g. My high carb day is always on leg day because I want to maximize that high carbohydrate intake. I also usually have my cheat meal on this day, as well.

This is what I’ve found works best for me… everyone is different.I don’t feel weaker on my no carb days. Cranky, yes! But as long as I’m constantly fueling my body and providing my muscles with healthy fats, my results are on point and always look & feel better than ever! Most people use carb cycling for cutting, as it’s an awesome way to do it. But I still keep my calories high and only do this for about 8 weeks at a time and I love the results when I do!

So, from here on out, I’m gonna focus hard and make a conscious effort to remember, progress not perfection. And don’t pay (too much)attention to the scale. To hold myself accountable for my own success and remember- I’m the only person holding myself back from the results I want.

This is your body and your fitness journey… do it for you and nobody else!

Eat.Lift.Laugh.Love

The Three W’s of Supplements

Ever wonder What supplements you should take, why you should take them and when?

Some people give supplements a bad rap. I say “nay!” to that! On the contrary, they are essential in helping you achieve the best results when paired with proper diet and a solid training plan. Wouldn’t you want to maximize your all that hard work you put in?!

Through research, tests and trials I’ve come up with what I believe to be my fundamental supplement stack. There are others I take that I have not listed but again, if nothing else, these ones are crucial to me.

Always remember when taking supplements or beginning a new regiment to do your research, ask your doctor and make sure it doesn’t conflict with any medications you may already be taking or allergies you have.

Supplements