16 - 12 WEEKS OUT PLAN
A lot of people really enjoyed me sharing my comp prep plans last year in detail so I thought I’d do the same this year! I’m really excited to be making and seeing changes already at 14 weeks out so I know my plan is working. I’m losing about .5 - 1# a week right now which is exactly what I want.
1600kcal with 30% protein, 35% carbs, and 35% fats
BAM! Adjust everything to meet your needs people <3 I have a really fairly low BMR and off season kcal maintenance, and that may vary between person to person.
lifting 5x / week and cardio 4x / week for 20 - 30min
CROSSFIT STYLE WORKOUT =D
Warm up: 5min cycling increasing resistance by 1 every minute
Stength: 6 sets x 4 reps of split jerks starting with the bar and increasing by 10# every set till I reached 40# total added.
50 reps (first set) - 40 - 30 - 20 - 10 reps (last set)
OH plated walking lunges (I used 35#)
BB Squats (started with 30# and added 10# each set ending with 70#)
Weighted V ups (I used 10#)
PHIL HEATH CLASSIC 2014 HERE I COME!
Here’s a little summary of my current exercise and nutrition routine I’m following :) If you guys have any questions, comments, or whatever just let me know! Enjoy <3!
Leave a comment below with your top 5 favorite shows! Or heck just name them all like I did ha ;D
Nearly half these shows can be found on netflix.com
& if you don’t have netflix or if the show isn’t on it google the amazing website “project free tv” ;D
What are your favorite shows!?
Shit…any suggestions you guys?!
I ran this race back in 2012 (see race post here!) and when I saw I was working this race today I got excited. They have improved this race for SURE from the first time that I ran it. The porter potties still had lines, but that’s pretty much always expected haha.
They had so many sponsors though it was amazing! Muscle milk was there, Menchies ice cream was there, Kolache Factory, and more! This is something I really notice now that I work for muscle milk. I love when races have tons of people backing them up and supporting their cause.
This run is called Run For Recovery because…
In this National Recovery Month Celebration, the faces of recovery will be present. We would like to have a greater Houston presence this year as we join our neighbors, leaders and families whose lives have been transformed through recovery
& since my uncle is a recovering addict himself I decided to jump in for the cause as well :) I was hyped up on coffee too so that’s probably what made me decide to just go for it haha. I asked the race sponsor if I could join in and run and she got me a bib, race number, and told me kick some butt! I was really excited and am kind of motivated to run more 5k races that I work now.
They had great music playing and an amazing DJ as well! I joined in for a couple of songs to dance lol ;D Spy me?! This was before I ran and when the coffee pump was really starting up haha.
I ended up placing fourth in my age group with a time of 26:09 ha! It wasn’t a PR (I’d ran it faster the year before) BUT! I did set a one mile PR of 7:14 =D Score! Then it was back to work haha! I’m really glad that I ended up joining in on this race though and setting a new PR :)
Josh scheduled a boat ride for us all to go on this day which was perfect! They served us breakfast, took us several places snorkeling, talked about Hawaii history, and served us lunch as well! We had to be there at 6:30am to make the boat and get everywhere before the huge crowds got out there.
Sadly we didn’t see any whales…or dolphins…but we did see a ton of fish and turtles! My camera isn’t waterproof though so majority of what we did and saw today is on video (which will be on the Vlog).
Not only did Redline Rafting (who I HIGHLY recommend) provide those who didn’t bring snorkeling gear some, but they also provided us wet suits for when it got chilly in the water! Talk about thinking ahead for us haha. I’m so glad they brought those because even with them on in the water I was STILL chilly!
We did the Forbidden Coast tour which took us to the beautiful Molokini crater! They even took us around to the back side of Molokini crater which few snorkelers get to do just because there’s no place to put anchor for the boats. There was a really cool place here called the elevator where you could get right up against the wall of the crater and have the waves take you up like riding an elevator!
We went to a few other locations as well, but we ended the tour with Turtle Cove where all the local sea turtles make home. Josh got a few of them on video camera prior to his GoPro dying! This was the only stop that I chose not to do, but I saw the turtles swimming around the boat coming up for air! It was a really cool sight to see.
After spending day 4 just relaxing and exploring nearby areas we spent day five doing far exploring ha! & when I mean far I mean we woke up at like 4am and didn’t get back to the hotel until 6/7pm. We left before the sun came up and got back to the hotel when it was down lol! It was well worth everything we got to see though! Here’s a play by play of our road to Hana! I’ll be posting links as well for those of you interested or who might be taking the road soon so you can make these stops!
We started off the day watching the morning surfers catch some waves at Hookipa Beach Park. There were some really good kids in there as well! It’s always awesome to see young kids waking up so early (on a school day I just realized!) to catch some morning waves. Now that’s some serious young passion.
After that was a drive to a place off Pauwela Point known as Jaws for the MONSTER swells of waves. Sadly on the drive there a local told us there weren’t any swells and it was kind of pointless to drive that far. He told us about this website he runs (can’t remember the name) so that we can see the swells when they come in during the winter. He was telling us how they’re like 60ft and the surfers have to be pulled in by Jet Skis from the back or else it’s too dangerous!
We made a pit stop at Waikamoi Ridge which had a beautiful view of the sun over the ocean. We didn’t walk the trail because there’s no waterfalls just a bunch of forest, but it’s still pretty to walk around!
A few miles later the Keanae Peninsula lookout popped up showing the black sand beach (lava rock!) and fields of Taro. We didn’t go down to the Keanae sand itself (couldn’t find out how ha!) but if you’re not in a rush we highly recommend trying to find it then telling/showing us how for next time lol!
Pua‘a Ka‘a State Wayside had to be my favorite stop on the drive to Hana for two reasons. 1) it wasn’t raining when we stopped there unlike our entire drive to Hana ha! 2) nobody else was there because it was hidden! This was where I took the pictures telling you guys about my new sponsor on my instagram (follow me if you’re not already!).
There were a TON of fruit stands you guys can NOT pass up along the road! Some worked on an honorary system (nobody guarding it) where you just put money in a jar type thing, and others had people actually working them. Either way I tried so many new foods like Moloka’i sweet potatoes (they’re PURPLE!), starfruit, and lilokoi (my favorite!). There was also a few spots where we picked fresh mangos out of trees :)
Next waterfall (idk the name of this stop..but don’t pass it up!) we saw a waterfall and a parking area after crossing over a bridge. There was a local there who told us where there was a trail to hike down to the waterfall and swim in it. Which of course we did ha! The rain wasn’t going to hold us back!
We eventually reached our goal at the end of the Road to Hana! Which is the Pipiwai Trail which has the seven sacred pools, bamboo forest, and a hugeee 300ft waterfall. I sadly didn’t get any pictures of the huge waterfall because it was raining REALLY bad once we finally reached it after the 2 mile hike there. Josh though had a waterproof gopro and got some great footage of it (as well as me freezing in the cold rain ha).
At the end of the trail on the way out I met freaking Michael Sandler and Jessica Lee! The authors of Barefoot Running and Barefoot Walking! They started telling me about how your feet are meant to be bare, why, and they were so humble! It was really cool just randomly meeting them out there literally in the middle of the woods. They told me how they only wear shoes when necessary in restaurants! They actually only live a mile from where I was hiking! Too cool :) I also saw a guy who looked exactly like Kris Holden Reid on the trail and when I told him he said, “Maybe I am.” But walked off too fast for me to get a second look haha.
I met famous peoplee =D
The day after the marathon we mainly spent just relaxing and chilling. I personally could barely walk right even with a morning yoga session and night time foam rolling session. Damn IT band problems are no joke people. So we went snorkling at a few places we discovered on day two but only saw from above and never really went down to explore.
The first was Honolua Bay where a local was sitting outside telling every person, “Don’t put any sunblock or sun lotion on. It gives the turtles cysts, kills the coral, etc.” Yet when we got down there people were still doing it? REALLY PEOPLE?! Josh and I made sure to go, “Hey, just so you guys know we’re not supposed to wear it here because it harms the marine life.” One family was actually nice enough to use a towel to wipe it all off after applying.
Josh got some REALLY cool GoPro footage of a sea turtle here! Be looking out for an entire Vlog of the trip when I get home (hopefully!). On the way back to the car we took pictures by what I referred to as The Tree Of Life it was so freaking big ha! This place is beyond beautiful.
After that it was a hike back to the car and on to the next place we heard about! It was right down the road in another little cove. A woman at Honolua bay told us how she’d met a lady who swam with dolphins a few days ago in the same cove so we thought it’d be cool to check out!
Sadly there weren’t any dolphins…or sea turtles…or anything really ha. It was still gorgeous though and had great waves where Josh and some others were body surfing!
& BAM! Day Four was done! Not pictured: chilling by the pool side for several hours while momma sipped on her hot lava. Josh snorkeling some more. & the delicious turkey burgers that we had for dinner!
Tomorrow’s post = Road to Hana!