Exercises for My Raw Fit Challenge

photo by Randee St. Nicholas

I thought it might be a good idea to have a reference fitness body to model my body after. To give you an idea of the size and proportions I'm aiming for.

I actually have two lovely ladies whose bodies I admire, they are co-winners of the 2005 Ms. Muscle & Fitness competition. Alicia Marie and Jennifer Nicole Lee.

I probably will be talking more about these ladies as time goes on.

My husband said that there wasn't any way I could get a body like these ladies in 12 weeks. He said their bodies come from years of training.

Maybe, maybe not. Have you seen the amazing bodies that people get from working out for 12 weeks on Body for Life?

I believe anything is possible and I love the fact that he told me I can't do something. Because when it comes to my drive and tenacity, I LOVE proving him wrong.

Also, I know I'm not going to get an Alicia fitness body or a Jennifer fitness body, I will the proud owner of a Terilynn fitness body. And that is cool with me.

Here is a list of exercises I will be using. If you can think of more, please feel free to pass it along and I'll add it to the list.

Repetitions: x15, 12, x10, x8, x15, x15

My outline is based on the Body for Life weight training program.

For those who aren't familiar with the program, you choose one exercise and conduct five sets with it, starting with a set of (in my case) 15 reps, then increasing the weight and doing 12 reps, adding more weight and doing 10 reps, adding more weight for 8 reps.

Then reduce to a comfortable yet challenging weight and do 15 reps.

Perform another set of 15 reps for that muscle group using the second selected exercise.

Upper Body
Chest
Barbell Bench Presses
Barbell Incline Presses
Dumbbell Bench Presses
Dumbbell Incline Presses
Dumbbell Flyes
Cable Crossovers
Pushups
Decline Chest Press
Decline Chest Fly
Pull Overs
Ball Chest Press
Ball Chest Fly

photo by Natashalatrasha
Back
Pull-Ups
Wide-Grip Lat Pulldowns
One-Arm Dumbbell Rows
Seated Cable Rows
Back Extensions
Straight Arm Pulldowns
Bent over row
Deadlift
Reverse curl

Shoulders
Seated Dumbbell Presses
Front Raises
Lateral Raises
Reverse Flyes
Upright Cable Rows
Upright Barbell Rows
Overhead press
Dumbbell shrugs
Upright Row
Bent Over Lateral Raise
L-Lifts

photo by bartendermagic
Biceps
Alternate Dumbbell Curls
Barbell Curls
Preacher Curls
Concentration Curls
Cable Curls
Hammer Curls
Bicep curls

Triceps
Seated Triceps Presses
Lying Triceps Presses
Triceps Kickbacks
Triceps Pushdowns
Cable Extensions
Bench Dips
Standing tricep presses
Tricep Skullcrushers
Kickbacks, Bent,1-Arm,Dumbbell
Triceps Reverse Grip Push Down

Lower Body

Quadriceps
Barbell Squats
Dumbbell Squats
Leg Presses
Leg Extensions
Jump Squat
Lying Side Leg Raise

Hamstrings
Dumbbell Lunges
Straight-Leg Deadlifts
Lying Leg Curls
Bridge Pose
Bridge Pose On The Ball
Leg Curl
One Legged Bridge

photo by atwood19
Calves
Seated Calf Raises
Standing Heel Raises

Abs
Floor Crunches
Oblique Floor Crunches
Decline Crunches
Decline Oblique
Hanging Knee Raises
Reverse Crunches
Cable Crunches
Cable Oblique Crunches
Oblique twists
Pelvic tilts
The plank
Leg Lowering
Ball crunch
Bicycle
The Hundred
Ball Oblique Crunch
180 Ball Crunch

Something's Always in the Works

photo by subwaytree

Don't you know when you already have 5 balls juggling in the air you really shouldn't add another. Unless of course you just finished a juice feast, have tons of raw energy and have a very,very hard head.

Okay, folks. Just when you thought I might be winding down with this blog and paying more attention to the Daily Raw Cafe, there's another goal I want to achieve.

I got to thinking. Actually, I got to reading Angela Stokes' new book "Raw Emotions."

If you don't have it, I would suggest you get it.

It's very insightful and raw (no pun intended) and it makes you think. I enjoy books that take me out of my comfort zone and forces me to think about my life and the direction I want to take it. And Angela's did that for me this weekend.

Okay, Angela's book got me thinking this weekend and my thoughts guided me to weight training and raw foods. Kind of far-fetched, I know.

photo by cutiepielk69

I have also been in communication with a neat woman my mom works with. She has asked me about juice feasting and weight training. I gave her an answer I thought would be best based on my experience.

photo by Nora CarolI thought further and wondered about a diet of raw foods and weight training for women. Does it exist?

During my research, I didn't really find updated information to the subject and pretty much nothing geared to women, raw foods and weights. There is Kathy Feldman but where is she now?

I know my gal pal Kristen was a former competitive bodybuilder in the past but was she raw back in the day? She weight trains now, but competitive? I don't know, I'll have a chat with her soon.

I'm the guinea pig, I am going to do a little experiment. I know my way around a gym. I know that free weights are the way to go compared to machines.

But I am for certain not a weight training person. My workout of choice would be Bikram Yoga and use my body weight over a dumb bell.

Although, I've always admired the fitness bodies that weight training brings but I had never been disciplined enough to go the distance. Until now. Until my "Raw Fit Challenge"

photo by cutiepielk69

I'm going to develop a menu plan and training schedule as if I were going to compete in a Fitness competition in 12 weeks. Who knows I might find one to compete in.

Maybe, I've got to crawl before I walk.

My first instinct is to use the Body for Life exercise program. I've always been amazed at the progress people have made working with that program. So that just might be mine.

My goal in the process is to prove that you can build a competitive fitness body on a raw food diet.

My start date: Monday March 24

I need help! If you are fitness savvy, share. If I'm eating too many calories (or not enough), let me know.

If you simply must know where I'm getting my protein, visit here.

If this is a stupid idea, hold your tongue and take on a "wait and see" attitude.

Wish me luck!

Terilynn