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!
As promised, here is a recipe that is very close and dear to my heart… and stomach.
I’ve recently learned that my skin does not like gluten. And that doesn’t work well with me. I love gluten. And cookies. I need them to feel complete. So, I baked and ate and baked and ate until my favorite soft batch cookie recipe had become a gluten free edition that anyone will enjoy! But, you may just want to keep them all for yourself. Happy baking!!
click the photo for the recipe
As I work on revamping my blog, I figure I’d give my fitness logo a facelift as well. Why not, right? So, here it is; clean and simple, just the way I like things. This may change but here is the first rendering.
Now, as my gift to you…. Drumroll please!
I’ll be posting my insanely delicious, crunchy-chewy, gooey chocolate chip cookies. And they just so happen to be gluten free. But don’t let that scare you! These are better than most recipes with gluten… Scratch that. Not most. ALL! Bold statement, I know. These bad boys even have gluten lovers fooled… and I’ll never tell. ;) Check back later today for the unveiling.
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!