Monday, November 29, 2010

Photo Shoot Prep Training - Post Workout Recipe - Weekly Stefinition Gym Beats

Oh hey, fancy seeing you here.

Did you guys notice the new link at the top of my page? "My Readers Success Stories". Check it out if you haven't already!

So I am getting lots of votes on my poll to write more about fitness, so here you go gym rats!!

I had an awesome back work out this morning. Did a quick high intensity 20 minutes of Shedding (If this is your first time reading my blog; anything purple is defined at the bottom of this entry in the Stephathaurus). Then hit the machines and dumbbells to Shred my back. Back workout is my favorite workout of the week. Then I hit the mats for my daily abs. I still had energy when I was finished so I hit the jump rope for about ten minutes...sooo much fun, and the best form of cardio I might add!

Here are a couple pictures of of me hitting the mat:

The plank - This is like my favorite thing in the world. I plank for just 30 seconds in between sets of crunches (4 sets x 24 reps and plank for 30 seconds in between). In these 30 seconds I text back who ever is blowing me up at the gym. No, my people can't wait. Make sure you perfect your form before becoming a plank texter or else you are going to waste your time and hurt yourself.

I look drunk. I am not drunk. It's hard to take pictures of yourself in this position. My form is better in this photo than the one above. My butt is a bit lower. Perfecto. 

Bout to start my banging out some oblique workouts. Stay makeup free at the gym! This is the only time in life, you should not be wearing makeup. And by makeup free I mean wearing only mascara and lip balm. Obviously.

Sooo since I have a photo shoot coming up next week for a fitness magazine, not only am I cutting a lot of stuff out of my diet to prep my body for the shoot (NOT eating less, in fact, eating more. Cutting the things that will make me bloat and retain water etc - so that you can see better muscle definition), my workout schedule has expanded to two times a day. I will be doing my regular workout in the morning, and then in the afternoon, I am doing a brutal body only (no machines/dumbbells) routine that I will actually record so you guys can try it at home. My video editing skills are a little rusty, so it may be a while till I post it.

My post workout meal:

I invented this recipe today because I get bored of the same tuna all the time:
Try it out after your next workout!
You will need:
 Don't you think the sliced cucumber makes this photo look professional? I'll get there.

1 can of Flaked Light Albacore Tuna
1 teaspoon of fat free Miracle Whip
.5 teaspoon of Mustard
1 teaspoon of Frank's Red Hot Sauce (original)
1 Quarter of an onion
5. teaspoon salt
.5 teaspoon black pepper
4 slices of cucumber
1 whole wheat gluten free hot dog bun

Mix all the ingredients together and put them on the toasted bun. Throw some sliced cucumbers on top and amen sister! Absorb that protein and feed those muscles!!!!!! 

Stefinition Gym Beats
I will be including these section on my blog every Monday to help motivate you guys in the gym, and help you get that 'Stefinion' (see Stephathaurus at bottom of post) you're shedding and shredding for. 
I put together these super hype playlists for myself, so I figured I'd share it with ya'll!


Keep your playlist fresh and sexual. I've read that working out with music can help you to go up to 20 percent longer to burn more calories.

Nov.29.2010 Top Ten Playlist Songs for my Gym Rats
**The ones I have highlighted in red are songs that never leave me playlist. They are permanent workout songs because for one reason or another they just do it for me.**

Cardio and Lifting
1) Brick and Lace - Love is wicked (remix)
2) Rusko ft Amber Coffman - Hold on (Sub Focus Remix)
3) Three 6 Mafia - Lolli Lolli (Pop that body)
4) Black Eyed Peas - The Time (The dirty bit)
5) Wynter Gordon - Dirty Talk
6) Gyptian Feat Nicki Minaj - Hold Yuh
7) Black Eyed Peas - Missing you
8) Danny Fernandes - Automatic
9) Tinie Tempah - Pass Out 
10) Kid Cudi - Day'N'Night Crookers Remix)

Warm up and Cool Down
1) Black Eyed Peas - Alive
2) Vistoso Bosses feat Soulja Boy - Delirious (Remix)
3) Aphex Twin - Windowlicker ............. this is a weird ass it!!!
4) 311 - Amber
5) Skrillex - With Your Friends
6) Mike Posner - Please don't go
7) Young Joc - It's Goin' Down (extended version) 
8) Tupac - Dear Mama
9) Mariah Carey ft The Dream - My Love
10) Nicki Minaj- Still I Rise

Check this little article I found about working out to your favorite beats:

Benefits Reaped From Working Out With Music
"A study conducted by Charles Emery, a clinical psychologist at Ohio State University, revealed that the combination of music and exercise improved mental performance.  With the assistance of a couple of Emery’s colleagues from Ohio State, Evana Hsiao and Scott Hill, and David Frid of Pfizer, Inc., tests were performed using 33 subjects.  The tests revealed that exercising to music resulted in mental stimulation.  When the test subjects worked out without music, there was no noticeable change in mental performance."

If you guys have any favorite workout songs, or playlists, PLEASE PLEASE PLEASE send them over. I am always looking for new music to hype me up at the gym. Hope to get a lot of feedback on this one :) 

(No, not a VGL dinosaur, my version of a thesaurus)

* Stefinition - A nickname my loving family gave me, poking fun at my 'The Situation' attitude towards my abs. 

* Shed and Shred - Shedding and shredding is my way of describing how you should look at your workout. You do your cardio to shed the unwanted fat, and then you weight train to get shredded (more defined/cut).


  1. Hey! Love the blog. Where do you buy your bras/ sports bras?

  2. Hey 'jamesbond'! Thanks for the feedback! The one I am wearing in the photo above I have in every color. It's so comfortable and doesn't lose elasticity in the wash. It's by Champion. They are inexpensive too and I believe Target even carries them now (If you are in the States). Check out the website.

  3. Hi, I don't know you personally but I love your blog and am wondering if you could post something about abs specifically. Abs have been my problem area for a while and would love some tips and advice from you. Thanks and I plan to keep reading as you post more entries!

  4. Freakum Dress - Beyonce
    Power - Kanye
    What it do - Kanye
    Upgrade U - Beyonce
    This is why I'm Hot - MIMS
    She Came Along (Vandalism Mix) - Sharam/Kid Cudi

    These songs have gotten me through more than a few treadmill sessions.

  5. With respect to your tuna sandwich recipe, you exceed the recommended daily sodium intake in one sandwich alone. I dont want to be bloated or get heart disease, thank you

  6. Addressing the last comment from "anonymous'...
    This blog is about what I do - how I train - how I eat. The recipe is just an example of what I eat. No need to worry about getting heart disease. What I eat works for me and that's what I write about. Not trying to kill my readers - promise!

  7. Did I read right? The crunches you do is 25 sets x 4 reps or the other way around? 4 sets x 25 reps. Thanks

  8. Anonymous - Yep you are right! I corrected it. 25 sets of 4 reps would be a little bit strange ! Thank you for pointing that out!!! It was indeed meant to say 4 SETS x 25 REPS! :)

  9. Thanks Chica!! Gonna do this this week!!

  10. Awesome! Let me know how it goes! I am going to be posting my weight training routine for every muscle group soon - More to try!