Do you have a PLAN?!?!

So far since I landed back in Charlotte this past Saturday from my 18days in CT I have lost 4.5 lbs.

WHAT. . . WHAT?!?!

We're back to 156.5  on CD24 (4 more days until my cycle starts so this weight is good) and I'm happy. I actually told myself this past Sunday I would be at 156-158 by the end of the week no matter what and I've already accomplished that goal with 2 more days remaining . .. YEAH ME!! Now of course I'm still not 100% satisfied but I pleased and this keeps my GAME FACE on. I know where I WANT to be & where I NEED to be and with 6wks & a few days out from my show I'm in a decent position. So I will continue to push on for the remainder of the week and see where I come in at weight wise by Sunday morning which will allow me to set my goals for next week.So it is time to employ one of my FAVORITE motto's

"If you FAIL to PLAN, then you PLAN to FAIL". 

This goes hand & hand with setting GOALS. I have a goal of where I want to be on June 26th so me & and my AWESOME trainer Buffmother have devised a P.O.A. (PLAN of ATTACK) to get me there but in the meantime between time it is a necessity to make small goals to help you attain the BIG ULTIMATE GOAL and those little goals need their own P.O.A. too!! I mean honestly people if you don't know where you're going how in the world are you gonna get there?!?!? Ok, ok, ok get off my soapbox. . . I know I'm gonna sit down and hush and get back to the reason for this blog LOL!!

Soooooooooo anyway all of that is to say I want to be @ 145 or less when I walk across that stage on June 26th and be a lean mean fighting machine. I have even given myself goal measurements for my waist, hips & thighs which will also be truth tellers as to whether I'm on the right path or not. Now I know I've set some lofty goals but I am up for the CHALLENGE. What is life if we don't have Challenges & Obstacles to overcome. If everything was easy and everything came easy then what would we really have to work for. As I said today on my Facebook page . . .ANYTHING WORTH HAVING IS WORTH WORKING FOR! I believe that 110% and that applies to every aspect of my life . . .if I want a well behaved & respectful child, I discipline and teach them the way I want them to behave. . .if I want a good job I get a good education and do what's needed to attain that job so why would wanting a good body be any different. You have to feed it and train it properly and you will reap the benefits and that's what I'm about to do to reach these goals and that's what I want you to do too. 

Set your ULTIMATE GOAL, then create a PLAN of ATTACK and to ensure you reach your ULTIMATE GOAL set some smaller goals and create plans of attack for them too. Remember if you don't know where you're going how in the ham & cheese are you gonna get there?!?! 

Love ya always 

KQ

Today's AWESOME Plyometrics & Olympic Lift workout

MAN O'MAN O'MAN!!! Today's workout was KILLER and something to write home about thus the reason why I'm blogging about it to you guys LOLOLOL!! Since I have an athletic background I love those off the wall functional fitness workouts and that's why I loved what I did today. I know you're gonna think I'm totally crazy but I was so anxious and excited about today's workout I couldn't wait to get to the gym and get my Plyometric and Olympic lift circuit ON & POPPING!!!
As defined by Wikipedia . . . Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities.

But PLEASE understand these types of exercises are not just for past & present athletes these types of exercises help EVERYONE. Anyone can do machines all the time or cardio all the time and possibly go from an apple to a cherry. I mean if you look to your left you see virtually the same shape just a different size. NO, NO, NO, NO NO . . .That's not what we're going for. . . WE WANT TO CHANGE THE BODY! As I was once told you can either carve a block of granite with a spoon or a jack hammer. Now eventually we'll get to the same result but obviously one will take longer than the other so we're trying to use these types of exercises and go from overweight Star Jones to Angela Basset or Madonna.

Now Olympic style lifts are pretty standard and don't really change much or have a lot of variations but when it comes to Plyometrics the sky is the limit. You can do so many different Plyometric moves in so many different ways its almost unimaginable. Click here to read over a sampling of different plyometric & olympic lift exercises and still this doesn't scratch the surface LOLOL. So what did I do today you ask . . . well here goes. I superset (Two different physical exercises performed back-to-back, without a period of rest between them) my exercises 

10min warmup - Arc Trainer

• 1 arm snatch 3 x 5 @ 35lbs
• burpees 3 x 20

• Hang Cleans 3 x 5 @ 95lbs
• Mountain Climbers w/Bosu ball

• Push Press 3 x 5 @ 95lbs
• Box Jumps 3 x 20

• Plie Squats 3 x 15 @ 50lbs
• Layup Hops 3 x 20 (for this one I'll have to take a video for you)

• 1 Legged Squats off bench x 10 each side
• Toe taps (I'll hafta video tap this exercise too b/c I can't find a picture for you anywhere)

•  Bosu ball pushup
• Box Lateral Side Shuffle

Now after all of that I'm going to eat some grilled chicken & TONS of green beans then do some abs before I finally climb in the bed. So that was it for the night and if you have any questions you know how to get me

As always BE FREE UNTIL YOU'RE FOOL!!!

KQ!!


  

Despite today's obstacles . . .

I pushed on and got my 1st workout in with MUCH success!! I'm feeling a bit down on myself for not pushing as hard these last several days since the show ended so I'm "wanting" to do a little extra without going overboard so I decided I'll get in some AM cardio.
Well today started off well with me getting up @ 6am and immediately eating my oatmeal & chicken breast then began getting myself together before I woke Kyndal up. Once I woke her up that's when things started going DOWN HILL!! For starters she's as DRAMATIC as a Soap Opera Star (wonder where she got that) and she was carrying on about being tired and her legs hurting which is what she says every morning cause she wants me to let her lay back down and watch TV. So anyway, we move on past that and its time for me to do something to her hair. Now someone PLEASE tell me if this child slept on top of her head last night b/c it was a WRECK. I was like WHAT IN THE WORLD, URGHHHHHHHHHH!! Needless to say what normally takes me 15-20min to do when I'm restyling in the morning too 45min again I say URGHHHHHHHH!! Now my plans of being to the gym @ 730am are COMPLETELY RUINED!! We finally get off to school and I'm stuck with just a few minutes before time to log into work so I decide to come back home, log in, look over mail talk to my mom then leave for the gym @ 9am. WELLLLLLLLLLLL that plan was spoiled when she told me about my grandmother still having a swollen hand and needing to go to the Dr. Now as ya'll know I live in CHARLOTTE, NC. . . they live in COLUMBIA, SC. . . why was I the one who had to call the Dr. who's also in COLUMBIA, SC.
Now after all that I FINALLY got a workout in. I had to take my lunch break EARLY and hustle to the gym and do the following:

• 10min Arc trainer warmup
• 15min INTENSE PLYOMETRICS
• 15min Stairmill intervals
• 5min cool down

M2 time came right before I left for the gym so I did 1 tbsp peanut butter with celery and once I got back home I ravished my next meal which consisted of 2 sweet potato patties & 1/2 cup turkey and egg white mixture. YUMMMMMMMMMMMM!!! Now I'm working and I'll go back to the gym this afternoon to do my Legs and prolly go stretch in the sauna which will feel like pure HEAVEN!!
KQ