blacKandi Fitness

Before I get started with this post I’d like to thank all of my blog subscribers and all of my Google Friend Connect subscribers for supporting my blog AND those who follow me on Twitter. This blog is coming up on it’s 2 year anniversary and to be honest, I didn’t think it would have lasted this long. After two years and still going strong with my fitness and nutrition, I can safely say that THIS whole thing I have going here is totally a part of my life and I’m glad I have some awesome people to share it with.  THANK YOU!

In the beginning, THIS blog (writing about living healthy and living it) is what has prompted me to become a better person inside and out, it has helped me to put some major goals (most I have already accomplished) into place and most importantly, I have focused on helping others to change their lives for the better. Thank you to all who have shot me great comments and emails here and there. I appreciate all you have written and I appreciate all of you!

When it comes to fitness and nutrition, I have learned that there is no one way of accomplishing that common goal. There are different ways to becoming fit, there are different ways to lose weight and the journey to accomplishing these things are all different.   I also learned that it takes a great level of motivation, consistency, habit, will and effort to accomplish any goal, especially this one.

I have conducted A LOT of experiments on myself within the past couple of years. Through experimenting I learned that while some things may work for others that many of those things do not work for me. I am always open to advice, suggestions, help…I’m always looking for new ways to make working out easier on myself or to make reaching my fitness goals faster (finding more efficient ways).

Enough rambling!  Now, on to what this post is about…this is my fitness plan for the rest of September and October. As always, I will train to be able to move faster all around (increase speed), be able jump higher (increase agility), run longer (increase endurance) , be able to pump out 100 push ups back to back and be able to pump out pull ups and make it look easy (increase stamina)…call me The Bootcamp Babe when I’m done!  I should get that name trademarked, huh?  Ha!

This particular training is not easy by far, but if done on a consistent basis (which I plan to do) it will transform my look which is what I’m looking into do again. So these are my plans and these plans will take to me right into my 10 day vacation at Walt Disney World (first week of November) in which I will not be working out (woot!)  and I will be treating myself to eat whatever I want on vacation (oh yeah!)…I will talk more about vacationing and eating in another blog post in the near future. Here goes…

blacKandi’s Workout Training for September/October 2010

M/W/F – strength splits using STS Mesocycle #2 (3 sets of dropsets – as in dropping of reps, not weight to failure) + calisthenics (3 supersets of 7 pull/chin variation, 10 pushups, 10 dips / legs add-on will be a barre workouts)

Tuesday – fighting (high intensity boxing and kicking) + weighted ab work

Th/Sun – dynamic training aka bootcamp (60-70 mins bootcamp) or short & intense drills (4-20 mins), or high intensity interval training (HIIT 18-20 mins) + weighted ab work

Saturday – 30 mins of Yoga (to work on my flexibility and balance), barre work (to strengthen and tone my legs) or nothing at all

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OK this may seem like a lot of work every day of the week, but it’s not. My workouts will not exceed 1 hour 20 mins a day. If I’m sick or I feel over worked I will stop and take a rest day or just bring down the intensity. I’m going to write up a few notes about this model I’m following to give you all some idea of how I do them all.

STS – When I do STS I follow Cathe’s pace so that will take up a lot of time because she moves at a moderate pace so I will be spending most of my time performing STS. I like working out in splits verses full body because I get more sets and reps with working different muscle groups on different days. Legs get a day of their own and I work legs very hard (I don’t do step ups because I hate them – fyi). For the month of September I’m doing Meso #2 which focuses on building muscle mass and defining them. For October I’ll be doing Meso #3 which focuses on strength building which is cool because I haven’t trained for strength in a long time using added weight.

Calisthenics – When I do Calisthenics I move from one exercise to the other in supersets. For example, I do one set of 7 pull ups/ chin ups, go into 15 push ups, go into 7 elevated dips and then I go back into all of those exercises until all my sets are done (3 sets each) at a continuous pace, no stopping. Ouch!

Abs – I do my ab work slow because I like to stress out my abs which makes the muscles grow in nicely and bigger. I do something different for abs when I go to work on them. I’ll do some Cathe ab work from Butts and Guts, Core Max, Ab Circuits or I’ll do some freestyle ab work on the pull up bar or dip station (leg lifts, push outs, leg lift twists, static leg holds, etc.). For this model I’m doing, I’m specifically going to be doing weighted ab work and pulls using resistance tubing sinc I work out in my house and not in a gym so cable work is out.

Fighting – I am looking to Ilaria, Tracey Staehle and Michael Olajide, Jr. DVDs to help me out with this. Ilaria is the truth when it comes to martial arts training, Tracey Staehle kickboxing workouts are challenging

Dynamics/Bootcamp – Beating up the body is how I describe it and these types of workouts are long and challenging. Lots of running, jumping, explosive movements, pulling, pushing, throwing and moving of weight. I consider myself an athlete and if you consider yourself to be one then you should always include some type of bootcamp workout into your routine. For example…click here, here and here.  I don’t just want to “look” like I am crazy fit, I want to actually look it and be it. **STRONGER, FITTER, FASTER, STRONGER!!!!**  I might throw in some Tabata here and there.

Yoga, Barre – Two very different workouts, but I use these two types of workouts to improve my balance and flexibility.  Barre work is awesome to me because you’re holding you leg up and working the muscles in the air.  Tough!  Also helps to tone and creates definition.  These two workouts are light workouts depending on what you’re doing in the workouts so this is what I’ll be doing on my rest days.

***To keep up with what workouts I’m doing each day be sure to bookmark this link…HERE!

Nutrition

I will keep the same eating habits I have now which is eating mostly raw, mostly organic foods and eating clean TO THE BEST OF MY ABILITY. I will continue to keep my meals small and eat 5 times a day. I no longer eat a snack before bed. Continue to only drink water (I have been doing very well with this).

And that’s about it!

QUESTION TIME!!!!

: What do you guys have planned, fitness wise, for this month? Make a comment below.