Work It Out – Tips and Techniques
- 1 1/2s
- 24s
- Back and Triceps (in a hotel gym!)
- Diet Staples – My “No Shit” Diet
- Drop Sets
- Eat for Abs
- Fulls and Partials
- Glutes: Baby Got Back!
- Glutes: Double Your Derrière
- The Gun Show (biceps)
- Hard Core Workout (incorporate core into your sets while lifting)
- Knee Strengthening Exercises
- “I Make Time” (full body, no equipment needed)
- Inclines to Build the Glutes
- Kitchen Workout (’cause abs are made in the kitchen!)
- Legs (just 2 machines – good for those with ankle/foot problems)
- Modified Bicep Curls
- No Excuses NOT to Work It Out (5 fav at-home workouts)
- Super 8’s
- Supersets
- Top 5 Core Exercises
Workouts
- Back and Triceps (in a hotel gym!)
- Biceps + Back + Abs (with sprints built in)
- Biceps and Back (a.k.a. The Gun Show)
- Bike-Elliptical-Treadmill Intervals
- Chest and Biceps
- Core (my top 5 core exercises)
- Core Rotation (incorporate core into your sets while lifting)
- Glutes: Baby Got Back!
- Glutes: Booty Builder
- Glutes: Double Your Derrière
- Knee Strengthening Exercises
- Legs + Core
- Legs, Glutes, and Core
- Legs Like a Puma
- Planks (a.k.a. Bikini Belly Secret)
- Push-Ups
- Shoulders
- Shoulder Strengthener
- Super Shoulders & Back
- Triceps + Chest (with sprints built in)
My Figure Competition Journey
- A New Challenge
- Asparagus – Why I eat so much before a competition
- Colorado Met-RX Rocky NPC 2014
- Complex Carb-Loading
- Eating to Gain Muscle
- Gym Confessions (a.k.a. the augmentation announcement)
- Healthy Eating on the Road, Competition Diet Edition (VERY detailed)
- Jen Hendershott Big Shott Bodybuilding Classic NPC 2012
- Kentucky Muscle NPC 2014
- Meal Prep (for 1 week)
- My Fitness Journey
- Palmetto Classic NPC 2013
- Posing Practice
- Sodium Cutting
- Supplements (My 5 Favorites)
- Vegetarian Competition Prep Meals
- What I Craved on My 1st “Cheat” Day
Related Topics
- 2011 Goals
- 5 Protein Powders Reviewed
- 5 Reasons NOT to Workout in the Morning
- Abs: How to Improve (it doesn’t involve cardio or sit-ups!)
- Adding More Veggies to Your Diet (lots of tips/ideas)
- Benefits of BCAAs (Branch Chain Amino Acids) for Muscles
- Building Muscle/Protein Intake
- Carbohydrate and Protein Intake for Runners
- Clean-Eating Tips
- Complex Carbs
- Detox Foods – 15 I love!
- Digestive Health – Spooky Green Match Sludge (with gelatin)
- EAS Protein Recovery Drinks
- Food Staples
- Healthy Eating on the Road
- Healthy Eating on the Road, Competition Diet Edition (VERY detailed)
- Importance of Strength Training for Women
- Is Fruit Bad? The best time to eat them and a GI guide
- Keeping Your Sweet Tooth in Check
- Late-Morning Pre-Race Routine
- Meal Prep (for 1 week)
- Migraine Quick-Fix
- My Fitness Journey
- Newton Running Shoes (what they are)
- Newton Running Shoes (initial thoughts)
- The “No Shit” Diet
- Overpronation
- Protein: Muscle Fuel for the Normal Person
- Purposeful Lifting + Tips for Improving Workout Focus
- Running Watch/Mileage Tracker
- Sodium Cutting
- Supplements (My 5 Favorites)
- Vegan Protein Sources
- Yoga for Runners
Races
- AIDS Walk & 5K – 5K – 10/17/10
- Gobble Jog – 10K – 11/25/10
- Tough Mudder Atlanta – Adventure Race – 3/13/11
- Miles for Smiles – 5K – 3/26/11
- Beat the Street for Little Feet – 5K – 4/23/11
- Atlanta Children’s Society – 5K – 6/11/11
- Atlanta Pride Run – 5K – 6/25/11
- Peachtree Road Race – 10K – 7/4/11
- People’s Health Day – 5K – 8/1/11
- Free to Breathe – 5K – 8/20/11 (current PR)
- AIDS Walk & 5K – 5K – 10/16/11
- Thanksgiving Half Marathon – 13.1 – 11/24/11
- Resolution Adventure Race – 8 Hour Elite – 1/19/13
- Peachtree Road Race – 10K – 7/4/13
- Atlanta Pride Run – 5K – 6/23/14
- Peachtree Road Race – 10K – 7/4/14
- Tough Mudder San Diego/Temecula – Adventure Race – 11/1/15
- Fit Foodie Race – 5K – 10/22/16
