Tag Archives: Transformation

New Year, New Me!

New Year, New Me!

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Can you believe it? The new year has finally arrived! I feel it in my gut, 2016 will be a great year! (maybe because I’ve gained 10lbs in just 2 months & my gut got a little bigger but we will get to that later)

Ok, I’m not one to make a resolution but I do have some big things I’m ready to commit to in 2016… and maybe I did make a list of a few things I would like to work on too.

1) Compete in BOTH an NPC and WBFF show this year. If you followed along in some of my previous posts, you might know that I trained for my first NPC show in November but came up short due to an injury. I WILL NOT LET THAT HAPPEN AGAIN! So here is the tentative plan (dates and shows are subject to changes due to financial circumstances)…

  • June 11: Chattanooga Battle at the River (NPC)
  • July 23: WFBB Tampa Bay, FL
  • Possible 3rd show in fall (TBD)

2) I commit to weigh my food and log it all in MyFitnessPal. Of course things happen and I realize I may not complete this 100% but at least working toward 6 days a week is my goal. When you log each day and see what you eat, it is easier to reach you goal and stick to your plan. That  400+ calorie Wendy’s Frosty might just have to wait for a special day. (ugh)

3) Workouts will be on point! Following the plan designed by my coach, Theresa (BikiniBossChicks), I will resist temptation to skip. I have two days for that, 5 days a week is totally manageable!

4) Not fitness or health related…. but just one for fun… WEAR MORE LIPSTICK! :-) I don’t wear makeup every day but there is something about a great new lipstick and mascara.

Ok so that is it! I’m so excited to get this year started off with a bang and see where life takes me.

What are your New Year’s “Resolutions”?

 

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Try This: Core Style

Try This: Core Style

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Here is to another week of work, health, and getting our lives into focus! :-)  As I have recently suffered a low back injury (of course 5 days before my first NPC Figure show in Nashville, which of course leaving me devastated I didn’t get to compete. But that is for another post)…. I thought that this week would be perfect for a core exercise workout. Core strength is so important in keeping our bodies healthy and strong. For some of you new to fitness, your core is not just your front abdominal muscles. Your core includes all muscles within the “middle” of your body that help support all limbs and it’s the point where all movement starts; including glutes, hamstrings, quads, low back, abdominal muscles like obliques, rectus, and the forgotten transverse muscles. There are of course more but these are the main ones that most everyone can relate to.

So today, let’s set a workout that you can do each day this week to build both strength and endurance!

  • 50 Jumping Jacks/ 50 Ski Jumps (hop over a line & back = 1 jump)
  • 40 sec Forearm Plank (on your knees if you have pressure in shoulders)
  • 30 Laying Flutter Kicks (head rested on floor and arms by your side, legs at 45 deg)
  • 20 Bicycle Crunch (twist R & L = 1 crunch)
  • 10 V-Sit (hands behind you sitting upright, push legs out and in = 1 crunch)

Start by adding in one set and build your way up throughout the week. See how many you can get to in 15min!

Try it out and tell us what you think!!

**Don’t forget to follow my new Instagram and Pinterest pages where you can like and save the workouts for later use! DeeVineFitness

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Workout Wednesday- UpperBody

Workout Wednesday- UpperBody

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Hope you all had a chance to try out last week’s weekly workout. How did it go? Any thoughts or additions?

This week our focus is more on the upper body. As before, you start with your 50/50 “warm-up” with full-body cardio based exercises then move into the upper body. Complete each full round 2-3 more times for a greater challenge!

  • 50 Jumping Jacks/50 Mountain Climbers
  • 40 Small Arm Circles (20 each direction)
  • 30 Plank Hand Taps
  • 20 Triceps Dips
  • 10 Push-Ups

Be sure that you continue to focus on proper form with each exercise. As the repetitions increase, we tend to have improper form just to get the prescribed number of reps. The focus is NOT the number of reps but to work each exercise properly. If you find that 10 push-ups are a lot, make a change (i.e. drop to your knees and/or decrease the number of repetitions).  If you don’t get all 10, that is OK! You did what your body is ready for and next time you try to do at least 1-2 more. Listen to your body and ALWAYS use proper form. :-)

I’m working on doing some future videos, but until then YouTube is a great resource if you are not sure of an exercise or how to use PROPER FORM (did I mention that enough today, hehe).

Good luck and let us know how it went!

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Journey to the Figure Stage

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Well as I start my website here I have decided to share my journey to the NPC Figure stage. My dream of becoming a competitor has been a long and bumpy road. Starting back in college when an old professor hosted an annual bodybuilding show, I knew that someday I wanted to be among those on stage. After graduating and moving I found myself looking for the right coach to get me there. Meeting various people along the way, 3 new cities, and a few failed attempts, I have finally found the help I needed and I am only 11 weeks away from my first competition!

Follow me in my journey as I go through the ups and downs of contest preparation. Having already begun… here is a fast recap….

1) Started two years ago at 167 pounds and currently stand at 128! (inching closer to my 40 pound goal)

Transformation

I find this embarrassing to share but I almost can’t believe my transformation in just 2 years!!

2) Found a long-distance online coach that got me started on an eating healthy lifestyle.

3) Attended my first bodybuilding show this past summer and met a great team that I just knew I wanted to join. Walked over to the owners and next thing I know, I have a phone number and a future consultation appointment!

4) Now I have committed, found an excellent coach Julie, and preparation has begun.

5) Contest prep officially started a few weeks ago and currently sitting at 128-130 pounds and eating a zero/low carb diet to lean out significantly in the quick coming weeks.

Check back for more this week on my progress and new workout posts!

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My journey!

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Welcome!

Health and fitness has been my passion since I was a young child and truly love passing on my knowledge to others in their pursuit of happiness.

As someone who has struggled every day with weight loss, I have learned some tricks to help others reach their own fitness goals. I hold a B.S. in Exercise Science from Ball State University, certified personal trainer from NASM, and 12 years of group fitness experience with 20+ certifications behind my belt.

My journey has taken me from my highest weight of 167 pounds in 2013 to my current weight of 130 pounds. It is a struggle every day and progress always continues.

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