Bikini Bod Wod
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This video was years ago. It’s an oldie but goodie 😂! My daughter is going against the ! Now that she has graduated from college she is ready to commit to her training and nutrition. I am excited to coach her through this new journey.
14/06/2019
Welp, our snowboarding season has ended sooner than expected. Our recent snowboard trip did not end well. Every time I strap on that board, I recognize that there is a risk for injury especially as I keep pushing towards progressing in the sport. I’ve had some serious falls but I am always grateful that eventually lll work my way back to getting on the slopes. This time the hubby got it good with 2 broken ankles! I love seeing him when he snowboards! I always wonder if one day Ill be able to get to that level. He loves to push the speed but as with all sports, there is always a risk for injury. It’s been tough for us but now we focus on the healing and adjusting to this temporary set back.
12/03/2019
Sometimes it’s mental and sometimes your body is just not there yet. I was going for 5 but it wasn’t happening. Will try again next week.
It’s been 2 weeks since I began my fat loss phase and my body is responding very well. Transformation takes time. It takes doing the hard work over and over again even if you do not feel like it. It will take commitment, discipline, and a high level of being intentional with forming the habits that will help you succeed. The method I have used with my girls and with myself have been the most precise and effective ways of getting us the results we want. We set the proper macro targets and we aim to hit them every day. It’s similar to a financial budget. Overspend in macros and you will end up with a broke body. Underspend in macros and you will end up not paying the bills that your body needs to flourish and thrive.
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The only challenge that will come up is not taking the macro balance seriously. Taking the macro budget seriously will create in you some habits that will help you ! What has helped me stay on track is planning ahead of time and making sure I have all the foods I need. I can eat out and enjoy some of the foods I love too. I just have to make sure to take the extra step and look up menus or set up my day of eating in a way that will avoid me splurging in macros.
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It’s really not that hard. I’ve had times where I decide I won’t track but still I make an effort to be intentional with what I will choose to eat and what will work best for my macro budget.
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It boils down to how bad you really want results and how willing you are to make the changes and sacrifices required. It requires a whole shift of thinking.
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You can find more about my weekly fat loss progress on Grigg Strong
Another look into one of the Bikini Bod Wod training days and how easy it is to individualize it as needed.
23/02/2019
Be at war with yourself!
You are going to want to be soft on yourself. You are going to want to tell yourself that it’s too hard so you try to find easier ways to do things. You are going to try to pump yourself up even though you know you could be doing better. You are going to want to avoid feelings of discouragement so you just stop trying and come up with the excuse that “this just does not work for me”. Woman up, do the work, make the decision, stick to the decision and do what you set out to do even when its hard. Do it even when you do not want to. Fight against yourself because the only one that gets it your way is your little ways of wanting to resort to comfort. You are your own enemy. Do not be afraid to be hard on yourself for your weak excuses. Be a warrior! Be A Bikini Bod Wod warrior.
Take a deeper look into what bikini bod Wod training looks like and a deeper look into the app, Trainerize, that we use to give you the best results possible.
Push Presses.
It’s been a long while but felt pretty good!
95lb
100lb
105lb
Protein waffles! I’ve learned to get creative with my food choices. Today we have a dinner plans. It will be Italian food. Welp, that’s yummy but it’s very hard to fit into my current macro balance. Having higher protein and lower carbs through out the day will help me to enjoy a a good enough portion of the dinner but mostly, I make it about connecting with my friends while there. I have all my day planned out in a way that I will be able to stay on track. The macros for this meal is Protein 40, carbs 12, fat 6 👍🏻
Sometimes it’s just mental!
243 for 5 reps
This was 5 years ago on my 40th birthday when my friend and best training partner ever & Team CrossFit Academy gave me a lifting belt for my birthday! I was on a mission to lift heavy enough to require a belt! It was a good day when I finally earned it. Tomorrow I’ll be 45 and I’m still crushing it hahaha.
Back Squat 3x5 @ 150lb
Last week was 3x5 @ 145lb
Next week will shoot for 155lb
13/02/2019
Plan, track & evaluate⠀
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Today is the first day of my cut! I am so ready!⠀
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For this body fat loss phase, I will be tracking my daily body weight, bi-weekly circumference measurements, & weekly progress pictures to help me evaluate progress. ⠀
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Daily, I will be weighing, measuring, & tracking my food with a specific macronutrient balance. I will prioritize eating foods that are nutritious and satiating while still being able to enjoy some of my favorite foods. ⠀
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If used properly, there is no fear in using the body weight scale for tracking progress. A scale is only a tool that can be used to obtain good info so why cut it out when we can use it as part of the puzzle. ⠀
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One of the strategies I used to prepare myself mentally and physically for this body fat loss phase was to verify the number of calories I needed to maintain my current body weight & it also helped me to get back into the rhythm of being consistent.
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I did this for 14 days while keeping my level of activity around the same & ensuring that I hit my macro targets every day. ⠀⠀
As you can see in my body weight log and my graph I pretty much maintained a body weight of 159 lbs.
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Doing this serves 2 purposes for me
1. I can know pretty accurately what my current calorie base is. This knowledge is golden so I can start the cut successfully without having to unnecessarily cut out more food than I have to ⠀
2. It gives me time to get back to the discipline of following my food plan and just keep that same ball rolling as I move forward with the dieting phase.
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Keep an eye out for other pro-tips and methods that I use during my fat loss phase. ⠀
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Bikini Bod Wod⠀
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The plan is working! I am 2 weeks into my regular routine of training and nutrition. My aim is to train 4-5x a week, dial in my nutrition, sleep an average of 8 hours a night, drink 90 oz of water a day, take a daily 10 minute walk. The first week was tough the second week was better. I still have a few things to dial in but so far training, nutrition and sleep are so much better.
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Follow my journey since I will be entering into a fat loss phase. I have gained some body fat and I am 10ish lbs heavier so I am ready to start the body fat loss process just in time for summer time. Keep an eye out on my stories since ill be sharing with you gals some of the tips, tricks & methods I use to help me through the process as well as my progress.
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I started my fitness journey when I was around 25 years old. Same age as my daughter. Here she is doing one of the Bikini Bod Wod workouts.
Captured Wonder Woman Workout moments. I found this workout in health magazine. It was fun doing it! I’ll be making my version of it and making it a little harder soon! Follow and and stay tuned.
Reflections on how it went
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These skills are hard but there is no reason why you can’t develop the strength and skill to do these.
A chat for the ladies to help you make the move towards making your dreams of becoming healthy and fit a reality.
A short but spicy conditioning WOD!
Check out some of the glute focused movements in the program. Not just for looks but wow...the results are visible and we are loving it!
I captured only some of the training. Wait till the end to see the full program. This is just the lifting part. We still did a long conditioning session.
Videos (show all)
