Before & After | Bender Fitness Lean Muscle Building Challenge

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lean body back3This past weekend I completed the Bender Fitness 4 Week Lean Muscle Building Challenge. I really wasn’t expecting much in just 28 days. I mean, I am a realistic person. However, I was pleasantly surprised with the progress concerning my physique in just 4 weeks!lean body front3

The upper back portion of my body looks tighter, my lower back looks the same. My arms have slight definition and look broader. My legs are definitely leaner and stronger. Best of all, my stomach is shows just a little bit more definition and my “love handles” are a little less pronounced. Overall, I am quite happy with my four weeks of progress.lean body side3

This concludes the second phase of my 90 Day Lean Body Building Plan. The last portion concludes with the 21 Day Challenge. Alas I did not make my DietBet goal, but I’m ok with that. I lost two pounds and probably some inches (I did not track the inches “doh”) My overall goal this year is to obtain a leaner body, not lose lots of weight. I will do more comparison photos at the end of the challenge. On a totally separate note, I’m definitely tan! Gotta love Florida!

Dietbet | Before

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The Dietbet Summer Slim Down Challenge that I am participating in officially began yesterday. I am of course shooting for a more lean physique. That means that I am eating clean with no cheat days. Plus I am  completing the Bender Fitness 30 Day Lean Muscle Building program in the mornings and running 6 days a week (usually in the evenings).  I had to take starting photos for submission, so this is what my body looks like after 30 days of Bender Fitness:IMG_0906 IMG_0909 IMG_0913

I see a little mid section definition and my legs are more toned/shapely. I am really excited to complete this next 30 days because the change in my physique is pretty great in just 30 days! After photos will post in 30 days time. Also, I will post meal prep videos and a menu weekly.

New Home Gym Equipment

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I am slowly building a simple home gym based on equipment that Melissa Bender has listed on her website. Last month I added a ball, a kettle bell and a heavier set of free weights. This month I decided to purchase the Ultimate Body Press Dip Stand.

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I hate having to use a chair to perform dips. I’m always a little hesitant to put my weight on the front end of a chair when it has very little weight on the back. Plus this Dip Stand can be used for pull ups, rows, and more. I ordered from the website, but Amazon.com is about the same price. I picked up the box from the post office, and as soon as I arrived home I opened the package to peek at the contents.

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The first thing I noticed was that most of the work was already done for me. I spied only one page of directions, and upon reading I was beginning to think that I was headed for an IKEA disaster. The directions say to use color coding to put the equipment together, however the directions are in black and white!!!IMG_0834

However, upon closer inspection, I was able to see that the color coding was on the equipment itself and was very simple to assemble. Regardless, the little drawing on the instructions was definitely unhelpful as the parts themselves have no numbers. IMG_0838IMG_0836

I was able to assemble the Dip Stand in less than five minutes, and once complete, I couldn’t resist trying a dip or two (peek the lack of workout clothing). Can we say challenging!!! This equipment is going to be a great muscle builder for me!

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What do you have in your “home gym”?

Current Fitness Routine | Strength and Cardio

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As race season ended, I immediately began to think about spring training. I am running a marathon again in November, along with a few Half Marathons along the way. This means that I need to stay in training shape this Spring and Summer. Plus I want to get more strength training in to reach my goal of a leaner physique this year.

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Along those lines, about a month ago I began to wake up 45 minutes earlier each day to get in a short strength training workout from Melissa Bender of benderfitness.com. I love her workouts as they are short, intense and effective workouts that are meant to be accomplished at home. This means that my home gym  has expanded just a little (more on that in another post). I will finish one of her 30 day challenges this Sunday, take a week to focus solely on core and then I will hit another 30 day challenge to push into summer. These challenges keep me active 5 or 6 mornings a week, which means that I save my running for the evenings.

I am currently in the second week of the Hal Higdon Spring Training program (Intermediate level). I particularly like his schedule because it includes tempo runs, strength training, speed play and long runs. Basically everything I need to stay in shape until I begin Fall training. I am still racing over the summer, but nothing over 6 miles. The Florida heat and humidity is already serious!

 

I signed up for a DietBet challenge, and I plan to post pics of my before and after as well as nutrition along the way. As always, you can see photos of my training on my Instagram (Missmusic12) and through the hashtag #morfitme.