New Diet Plan.....and stuff!

I've always sucked at sticking to a diet plan, because I've never really had one set up for me before. Yes, I understand calorie deficiency and choosing healthier options. But I realize that now I need a plan specifically tuned to my metabolic chemistry and my goals. So, I turned to one of my best buds, Joren, who lives in Washington has an awesome history in bodybuilding competitions. He gave me a plan and a specific lifting/cardio workout that is just going to incinerate fat. Can you say EXCITED?! I sure can!

It's going to be tough, and it's going to take some serious dedication, but now that I have everyone getting on my case about it now, I think it will help. Jake is starting to help "motivate" me by kind of keeping tabs on my eating habits and encouraging me to workout when I don't want to. And I'm so grateful he is! And Joren is doing the same thing (via text and facebook). It's going to be almost impossible to stray with people holding me accountable! And thats one of the biggest factors in have a serious fitness goal, ACCOUNTABILITY. You're held accountable for your motivation and dedication. If you don't workout, and don't eat the right way, you WILL NOT get the results you're wanting!

If you have a major fitness goal (especially one that has a deadline like mine does!) tell your friends and family about it! ONE: So they can help keep you on track and TWO: so that they won't tempt you to stray from your plan! Communication is key!

xoxo,
April

10 Best Workout Songs

This isn't based on a review done by anyone. This is just my top 10 songs on my iPod that I listen to while working out to get me pumped! (and there are 2 different lists, because I have different playlists that I listen to while during Cardio and Weight Training)

My Top 10 Cardio Workout Songs:

1. Blah Blah Blah by: Ke$ha feat. 3OH!3
<iframe width="560" height="349" src="http://www.youtube.com/embed/3taEuL4EHAg" frameborder="0" allowfullscreen></iframe>

2. S&M by Rihanna (apparently the video was too risque for YouTube. It was flagged...lol)
<iframe width="425" height="349" src="http://www.youtube.com/embed/1OOwfBSYV70" frameborder="0" allowfullscreen></iframe>

3. Pokerface by Lady Gaga
<iframe width="425" height="349" src="http://www.youtube.com/embed/bESGLojNYSo" frameborder="0" allowfullscreen></iframe>

4. Lights Out by Letter Kills
<iframe width="425" height="349" src="http://www.youtube.com/embed/w5UGF_FQwi0" frameborder="0" allowfullscreen></iframe>

5. Creep by The Lonely Island (embedding isn't allowed for this video. Just click the link!)
http://youtu.be/tLPZmPaHme0

6. Misery Business by Paramore
<iframe width="425" height="349" src="http://www.youtube.com/embed/aCyGvGEtOwc" frameborder="0" allowfullscreen></iframe>

7. Disconnected by The Red Jumpsuit Apparatus
<iframe width="425" height="349" src="http://www.youtube.com/embed/Vlmba8zHWnE" frameborder="0" allowfullscreen></iframe>

8. My Friends Over You by New Found Glory
<iframe width="425" height="349" src="http://www.youtube.com/embed/QfcLcDBII78" frameborder="0" allowfullscreen></iframe>

9. Body Bag by Hit The Lights (embedding isn't allowed for this video. Just click the link!)
http://youtu.be/EuPvnF6f0yg

10. Beatdown in the Key of Happy by Four Year Stong
<iframe width="425" height="349" src="http://www.youtube.com/embed/fg8BnrZJZVg" frameborder="0" allowfullscreen></iframe>


My Top 10 Weight Training Songs:

1. We Are The End by Alexisonfire
<iframe width="425" height="349" src="http://www.youtube.com/embed/XsgUJOLn_6s" frameborder="0" allowfullscreen></iframe>

2. Weight of the World by Misery Signals
<iframe width="425" height="349" src="http://www.youtube.com/embed/unWRJ39-_co" frameborder="0" allowfullscreen></iframe>

3. Kill the Music by Every Time I Die
<iframe width="425" height="349" src="http://www.youtube.com/embed/rJpuPWkdOr0" frameborder="0" allowfullscreen></iframe>

4. Boy, You Better Save Face by A Girl, A Gun, A Ghost
<iframe width="425" height="349" src="http://www.youtube.com/embed/Dir8-tNLAwc" frameborder="0" allowfullscreen></iframe>

5. The Downfall of Us All by A Day To Remember
<iframe width="425" height="349" src="http://www.youtube.com/embed/Kd-lbg1QQ-Y" frameborder="0" allowfullscreen></iframe>

6. F**k The World by Deez Nuts
<iframe width="425" height="349" src="http://www.youtube.com/embed/F7G_LVc336Q" frameborder="0" allowfullscreen></iframe>

7. Bada Bing Wit' A Pipe by Four Year Strong
<iframe width="425" height="349" src="http://www.youtube.com/embed/-bluR5vXh_8" frameborder="0" allowfullscreen></iframe>

8. Epoch Coda by Emarosa
<iframe width="425" height="349" src="http://www.youtube.com/embed/q_FX93dd6u0" frameborder="0" allowfullscreen></iframe>

9. Echoes by Set Your Goals
<iframe width="560" height="349" src="http://www.youtube.com/embed/FicQ4hBBUV4" frameborder="0" allowfullscreen></iframe>

10. Change Today by It Prevails
<iframe width="560" height="349" src="http://www.youtube.com/embed/UaRsQ3HOBqM" frameborder="0" allowfullscreen></iframe>

Real Women Lift Weights

Miss Marilyn Monroe makes that very clear.

Lifting weights will not make women "bulky" or "massive". If anything, it will accentuate your curves and give you a sexier, more feminine appeal. Just sayin!

Jessica Biel in Blade Trinity

Jennifer Aniston for her SmartWater campaign

Just giving you an idea of some of the well known ladies who lift weights, and still maintain a feminine physique.

My Fitness Pal

With exercise, about 80% of results are going to come from your diet. I am not the best at dieting, but one way to really keep things in check is to track EVERYTHING you consume.

I downloaded a new app on my iPhone to help me track that. It's called "My Fitness Pal". I've heard about this from a hew friends who have used it before, and a lot of people claim that it is fool-proof and very easy to navigate. I downloaded it, and thus far I am satisfied with it. It has a vast database of food selections to select from, or you can even create your own.

You can input your activity/exercises that you have done to track the calories you have burned as well as consumed. I don't really like to input my calories burned because it will automatically up your daily calorie allowance, which I don't like to eat the calories I burned. It almost seems redunant to me. But the program will need you to answer a few questions (height, weight, age, goal weight, how many lbs a week you're wanting to lose, etc.) and it will determine how many calories you need to eat everyday.

You can use it online at: http://www.myfitnesspal.com/



My Fitness Pal is available for download on all Android, iPhone, and Blackberry mobile devices. And the app is FREE!

Two-a Days. Oh boy.

A few days a week I've decided that I'm going to do two-a-days. Call me crazy, but I'm in a time crunch. I've got 12 weeks to lose 20 lbs and shred. And by shredding I mean cutting muscle and look lean! It's totally doable. With them help of my trainer, Nikki, it's going to happen. Here's my routine for the next 10 weeks:

Sunday - 30 minute Swim Session
Monday - 60 minute Cycle Class, 60 minute Circuit Training.
Tuesday - 60 minute Weight Training, 30-40 minute Cardio Session
Wednesday - 60 minute Cycle Class, 60 minute Circuit Training
Thursday - 60 minute Weight Training, 30-40 minute Cardio Session
Friday - 60 minute Cycle Class, 60 minute Circuit Training
Saturday - 30 minute Swim Session

(the next week):

Sunday: 30 minute Swim Session
Monday - 60 minute Weight Training, 30-40 minute Cardio Session
Tuesday - 60 minute Cycle Class, 60 minute Circuit Training.
Wednesday - 60 minute Weight Training, 30-40 minute Cardio Session
Thursday - 60 minute Cycle Class, 60 minute Circuit Training.
Friday - 60 minute Weight Training, 30-40 minute Cardio Session
Saturday - 30 minute Swim Session

Repeat.


It seems a little much, and Sundays and Saturdays are technically rest days, but adding in swimming with lengthen and lean out my muscles so when it comes time to cut, it will be easy to do.

The 12-Week "Burning the Fat" Program

I found a diet and exercise plan that I'm going to start and I am SO excited! The plan was found on bodybuilding.com, one of my personal favorite fitness sites. It has a ridiculous amount of information and articles that covers everything from diet plans, exercises, to selling supplements and clothing.

Here is the link to the 12-Week program I will be starting:

http://www.bodybuilding.com/guides/female-20to39-fat-loss/intro

(NOTE: I'm excited about this workout because my role model and hero, Jamie Eason, helped put this together. And the lovely Tara Heinz is featured in the videos as well! Go Tara!!)

If you are wanting to find a good personalized workout program or dieting program, click on the link below to input you information and find what will work best for you and whatever results you are looking for:

http://www.bodybuilding.com/guides/


And of course, I can help answer any and all questions about these programs. I personally didn't put the programs together (obviously! haha!) but I can help clear up any questions!


xo,
April

Our City Skyline

Just a preview of the pictures I took at the show. This one was actually take on my iPhone rather than my actual camera. These guys did great! I'm so proud of them!

"Like" them on Facebook : www.facebook.com/ourcityskyline

or

Follow them on Twitter: http://twitter.com/#!/ourcityskyline

I'll post more pictures once I get them edited.

P.S. The drummer is a smokin' hot ;-)