I forgot to take pictures of my meals, but you've seen them all before!! If you need a reminder, go here, here, or here =) I am eating basically the same things. My diet changed a little this week, but only in terms of quantity, and the change was very slight.
I ate breakfast on the road, heading to school: 1 egg, 1/2 cup egg whites, and six ounces of mixed veggies: cauliflower, yellow squash, and broccoli.
My mid-morning snack (during Microbiology) was four ounces of tilapia, a tablespoon of olive oil, and brussels sprouts and diced peppers.
Lunch: Four ounces of chicken, half a tablespoon of olive oil, and okra and cauliflower
Mid-afternoon snack: Repeat lunch, subbing an ounce of avocado for the olive oil
Pre-workout: Half a scoop of protein powder & some BCAAs
Intra-workout: One scoop of protein powder
Post-workout: Five ounces of chicken, half a tablespoon each of coconut oil and olive oil, an apple, some sweet potato, and a ton of veggies!
What I wore (not during the workout ;-)):
And, as promised, here is the lifting video! This move (the upright row) is great for your middle delts and traps. To focus on your medial delts (which help make your upper back look wider, making your waist look smaller), make sure you really focus on not shrugging the weight up.
I tacked this on to the end of a workout - that's why I look so tired! haha.
To perform an upright row, deadlift a barbell up to hip-level using a narrow grip. Then, flexing your middle delts and squeezing (but not shrugging) your traps, row it up to your collarbone. Hold for a moment, then slowly return to the starting position and repeat.
(As always, consult a doctor before beginning or changing any exercise program, and have a qualified trainer watch your form the first few times!)
What's your favorite shoulder move?
I am thinking about either creating a page or a group for the blog on Facebook - a place where we can all communicate and share tips/pics/videos we find throughout the day. Would you guys be interested in that and if so, would you prefer a page or a group?
i love upright rows!! like a lot! but you know what i noticed most in that video? YOUR MUSCLES!! DANG! good job!
ReplyDeletehaha thank you Lindsay!!!! <3
DeleteI just posted a pic of my favorite shoulder move with my WIAW post.
ReplyDeleteYou weren't kidding when you commented that you eat chicken and fish all day long haha!
[Fitness, Health and Happiness]
I saw that!! haha! Great minds =)
DeleteFirst, you look amazing! Glowing, really. :) And recently I have been loving working my shoulders and back. It used to be legs but things change! Upright rows are awesome, but my personal favorite shoulder exercise (and one of my favorites in general) is the reverse flye. LOVE IT! :) I would absolutely love it if you created something for us all on Facebook. I've already learned so much from you and I am hungry for more knowedge! :)
ReplyDeleteAww thank you! I've been super happy with life lately - I love being back in school, a lot of negative influences are out of my life, and I feel like I'm *doing* something, you know? I totally think stuff like that really reflects in how you look.
DeleteYou're looking too fab, Sable...look at those calves especially! You definitely have the figure competitor physique :)! I love upright rows but haven't done them in forever. Right now, I'm loving overhead presses- cliche I know but they make me feel so strong especially as I can see myself getting stronger with each session!
ReplyDeleteThank you so much!!! =)
DeleteI love overhead presses too :D
yeah,what i noticed the most in your video was your legs!
ReplyDeletelooking GREAT!!!!
:D
while i hate working shoulders (just cause thats my weakest part due to multiple injuries) if i had to pick my poison,it would be military press with arnold twists!
i.heart.arnold.
Thank you Melissa!!! :D
DeleteIt's been a LONG time since I've done Arnold presses - but I love them!
I like to work the rotator cuff- since I see so many people with injuries related to their rotator cuff. I'm extra cautious. Cute outfit! :)
ReplyDeleteAbsolutely!!! I think it's very important to strengthen those muscles, ligaments & tendons to prevent injury!!
DeleteNice! You're looking so great! Shows what hard work, sweat, and determination can do! I love those shorts. What brand are they??
ReplyDeleteThank you so much Katie!!! <3
DeleteThose are Kyodan shorts - you can only find them at TJMaxx or Marshalls. Those cost $9.99 at TJMaxx and I seriously LOVE them!
I have a pair of their pant/leggings. They are so comfortable! I should keep an eye out for the shorts. The bad things about TJMaxx is that things go so quickly in and out there.
DeleteI don't do upright rows a ton, only because I tend to get a little bit of anterior impingement with that movement! I know it's only because of my shoulder posture, which I've been working on with tons of upper back stuff, so maybe I'll start adding those in again at some point :) Looking fabulous by the way! (As always) :)
ReplyDeleteYeah they can deeeefinitely cause some impingement issues in those who are prone to them =(
DeleteOh, I love your skirt! You look so cute!
ReplyDeleteAlso upright rows are my favorite; they’ve beaten military press recently!
Plus I love your idea of coming up with a fitness tip page or group (I actually don’t know what would be better?)
Thank you Greta!!! I love getting all dolled up these days ;-)
DeleteThat outfit is so cute. I have been doing a lot of upright rows with p90x which I quite like. That video is awesome! Your calves are looking amazing.
ReplyDeleteThank you so much Hollie! I have been very genetically blessed with calves that are great at retaining muscle haha
Deleteive been loving push presses! and i agree with everyone else that you look fabulous!!!
ReplyDeleteI LOVE push presses!!! Such a powerful movement :D
DeleteYou look awesome! Nice to see you in action ;)
ReplyDeleteI was going to start my FB page this weekend! Seriously, are you my twin?? Haha But then I thought I should wait because I'm going on holiday the week after and won't be around to update it. But it's been on my to-do list for like, a year?
Thank you so much Tara!
DeleteHAHA okay I'll start mine this week then ;-) lol!!! We are such twins.
I agree with some of the commenters above! You look like a fitness competitor - your legs are so long and lean. Also loving the pink button down! It's fun to add pops of color in work outfits - I know I get caught up in lots of black, white and grey.
ReplyDeleteIt felt great! LOL I honestly felt more energetic all day long! :)
DeleteThank you!!!
Super cute skirt!!
ReplyDeleteThanks for the video! One of my shoulder faves is push presses...they are tough for me but I always feel good afterward.
Thank you so much!!!!
DeleteI love push presses too :D
love the skirt - strong girls can still be feminine!
ReplyDeleteDefinitely! :D Thanks Tiana!
DeleteHi there, i have started reading your blog just couple of days ago but i have to say i really like it.
ReplyDeleteI am wondering if you could help me, I have been healthy eating and exercising for a long time now, i can see some changes but it seems i can not lose my 'love handles' any help with that? :)))
Hey Eva! "Trouble areas" are usually caused by diet. :) What have you been eating - how many calories a day, how many grams of protein, carbs, and fat? To lose your love handles you'll have to eat below your caloric requirements while also strengthening your midsection (with deadlifts, planks, chin ups, lying leg raises, etc). If you want more help or to talk in more detail, e-mail me! :) SquatLikeALady@gmail.com
DeleteThank you for quick reply Sable :)You probably right, I might have to get stricter with my diet and consume more protein. Daily I eat chicken and eggs and protein shake but I have never been the one to 'measure' things (if you know what I mean) ! Will do more deadlifts though! Thanks a lot! and Thanks for the e-mail
ReplyDeleteRegards from 'sunny' London :))))
I e-mailed you back! <3 Let me know how it works out!!!
DeleteWow, I love your outfits (both gym and work) - I can never dress myself for anything other than the gym. You've got such a great, laid back and effortless sense of style...I never look 'right' in feminine clothes!
ReplyDeleteI love (and forgive me if the spelling is wrong!) mach raises. Any Body Pump shoulder track that involves those makes me very happy indeed. Also, rear delt cable flies - I actually feel strong and almost confident when doing those, even though my weights aren't that high (I find the move challenging, but really satisfying).
I wanted to comment on your progress pics recently but then I felt a bit uncomfortable because I know you've mentioned how it's a bit unnerving to have everyone and their friend saying how much 'better' you are at one size - I would never want to reinforce the kind of trap some figure competitors fall into whereby they half kill themselves to maintain their competing weight :( I mean, you do look bloody brilliant, but at the same time I've always thought you did (slight girl crush territory, sorry...). The fact that even at your higher percentage of body fat I thought you looked really attractive and strong gave me a bit of hope that I might not always be so judgmental about having uber-low body fat percentage levels to look good, you know? You're just one of those people with an aura of beauty about them, regardless of weight.
xxx
haha don't be too sure! ;-) I only dress well very occasionally haha. Max is embarrassed of my lack of style most of the time.
DeleteI seriously cannot tell you how much I appreciate your comments - I'm *still* getting the "you look better!" comments and it is definitely tricky - it's so easy to start thinking, "well, I can't let myself go up more than 5lb from here or everyone will think I look bad!" Thank you so, so much. Ever since I read this comment I've been keeping it in the back of my mind!
P.S I would love something on Facebook - group or page doesn't matter much to me :)
ReplyDeleteLook at those muscles!! Wowza!!
ReplyDeleteThanks Allie! :D
DeleteMiss Sable Weisman if you really want to build muscles then why don't you get adjustable Neoprene Dumbbells 10 lb equipment dumbbells many female use these dumbbells at home.And i am sure they are fit.
ReplyDelete