Work it OUT

Yeah..I workout. I'm usually 'that girl' in the gym that people are wondering 'what the....' when I lift.

I begin every workout with a Active Dynamic Warm Up created by yours truly...with the ideas from the Athletes' Performance and Parisi Speed School systems. This has not only helped with my flexibility and range of motion, but also prevented *knock on wood* injuries.

K-Fed's Active Dynamic Warmup:

mini band glute activation

quick pogos (neural activation)

high skips

Frankensteins

Fwd lunges w/a twist

lateral lunges

marching fwd or lateral--depending on the day

side shuffles

side runs

back pedal

quick pogos into sprint

alternating feet quick steps into sprint

base rotations into sprint

Pillar bridge (1 min)

side pillar bridge (30 sec each side)

Scorpions

All in all--takes about 15-20 minutes...a solid 15 minutes that I have found to be more successful than jumping on a treadmill. By doing this warm up, you are activating your nervous system, turning on your 'pillar' to prepare your body for the upcoming workout. Essentially...waking it up, starting the engine, prepare for the race.

If you have questions--or want pictures on any of these exercises--please e mail me and I'll send them to you!

Now that I've broken into a sweat...lets move on to the workouts...Follow me...

I have done a lot of work studying functional movement and movement from the rehabilitation standpoint. My workouts have always followed protocols for these two types of training ideas...until now. Breaking out of my shell...learning about body building type exercises to prepare myself for the competition.

There is a big difference in the way body builders lift than the way athletes lift. Currently, I am on week 1 of my 3rd month of lifting like a body builder and the changes in my body are evident. My focus is lifting heavy with more time under tension. By doing that I am creating hypertrophy in my muscles to be able to break through along with dieting for the show.

I have still been mixing up my cardio with plyometric training and athletic based drills---yes I'm that girl in LA Fitness running around the group ex room with cones and stair blocks. You feel like a kid again I promise.

Below is my week of lifting: All done in a circuit.

Day 1.

**Chest Press, BarBell, Flat Bench

Chest Press, Dumbbell, PhysioBall, Alternating

Chest Fly, Cable, Standing

**Squat, BB, Mid stance, toes forward

Lunges, DB, Walking 2x

Sissy Squats

Day 2

**Athletic Base Stance Cable Row, Palms Down, Mid Grip

One Arm Row, DB

Eccentric Pull Ups

Deadlift, BB, Sumo

Lunges, DB, Reverse w/ Tap

Single Leg Bridge, PB

Day 3.

Push Press, BB

Triceps Extension, DB, Bench, Face up, One Arm

Biceps Curl, Cable, Rope, Standing

Reverse Flyes, DB, Bent Over, Standing

Triceps, Dips, Bench

Biceps, DB, Concentration Curls, Seated

Day 4.

Single Leg Squat to Row, Cable

Step Up to Overhead Press, DB

Deadlift to Cuban Raise, DB

Gate Swing to Lateral Raise, DB

Pushup Star

Hanging Knee Raises, Oblique

Cardio:

3 days a week I focus on Interval Training: Recently I've been using the treadmill....can't seem to get off of it! 5 min warm up. 7 sets of 1 minute sprint 1 minute recovery.

Right now I'm hitting a 9.5 speed getting my Heart rate to 180+ allowing it to come back down to earth at 130 then repeat.

2 days I'm focusing on 40 min cardio: either bike, swim, run. Yes, I'm training for a triathlon as well...eek!

2 days a week I teach a water aerobics class and a cycle class at LA fitness. Add that into my full time job: Parisi Speed School speed training classes and personal training with the athletes, younger kids and adults...I'm running around (literally) all day.

Deep Breath: **I think I just got tired by reading all of that....what keeps me going?

My large cup of coffee in the morning, eating clean, impacting young athletes, building confidence in them, and knowing that I wake up every morning WANTING to go to work because of how much I learn everyday.

Everyday is different...always a challenge...always something new to learn...always a life to change.

For the first time in my 24 years in this life I have never felt so energetic and alive every day. I promise I do get tired--I do need rest--I do need recovery. By training and eating right I have found a new passion for taking care of my body, learning to listen to it, and understand what it needs.