“Effort is only effort when it begins to hurt.”

I think it is better to train with a certain rep scheme, just because it is easier to count.  Now for instance if I am going to do it by the amount of time then I think I would go for a 3 second eccentric contraction and a 1 to 2 second concentric contraction.  If my rep range was 8-12 reps then I know I need to lift between 32 seconds and 48 seconds per set.  I think both ways are good, especially when we look into more advanced training techniques like drop sets.  If i were doing drop sets then i might set my first set at 4-6 reps and on the continuing reps I might only get two or three before I drop again but as long as I stay within my TUT (Time Under Tension) then I feel that I accomplished my goal.  I am sure there will be many people who disagree with my theory but this has been what has worked for me and that is what I stick to.  I always take more of a contemporary look at training rather than a scientific way.  The scientific way is always changing and there are new ways that come out on how to build muscle.  I feel that there is only two things that a muscle can do, and that is either grow or shrink.  The only way to make a muscle grow is to train it like it has never been trained before and see how your body responds to that particular training.  If you are not growing and you are getting plenty of nutrients, then it is time to change things up and shock your body.  For more information on training programs or dieting programs, you can reach me at offchallengecamp@aol.com or go to my website at www.adelafitness.com and we can set something up for you.

P.S.  My guest posing in Laredo Texas went great and I have posted the you tube link for you guys to check it out.  Hope you enjoy.

http://www.youtube.com/watch?v=lyFEvHDVjfg

Hope you guys have a wonderful night!!!

“We Work Harder”

Chica signing off!!!

“Yesterday is gone. Tomorrow has not yet come. We have only today. Let us begin.”

Is it better to train in a certain rep scheme or is it better to train for a certain amount of time?

Check back tomorrow for my thoughts on the question above.

Love you guys.

Chica signing off.

“Write it on your heart that every day is the best day in the year.”

Hola Friends,

It has been a rough past couple of days for me but today is looking a little brighter.  I have been strucken by the flu bug and haven’t been feeling very well this past week.  This couldn’t have happened at a worst time, but it seems that sickness always hits you when have something to do.  I planned on practicing my routine all of this week but my energy levels are so low right now that I know my body just needs the rest.  I will be getting to the gym early tomorrow to practice my routine so I know it will be perfected for Saturday.  I am so excited about this weekend and can’t wait to see everyone out at the show.

So what do you think…Should you push through your training when you are sick or just let your body rest?  I know everyone would like to hear your thoughts on this.  We have all pushed through our training when we are sick but is it really beneficial for our bodies?

Can’t wait to see everyone this weekend.

I also want to say good luck to my girl’s who are competing at The IFBB Ft. Lauderdale Pro Fitness and Figure Cup
Come by my booth where I will be selling pictures, hats, and shirts.

Until next time this is your chica signing off.

I received a quote today that I really liked and thought I would share it with you guys.  It also gave me a thought to start posting a quote of the day to my blog.  I love motivational quotes, there is always something about them that gets you going and gives you a fresh outlook on whatever you are doing.  So here is the first Quote of The Day!

” The way to get started is to stop talking and start doing.” Walt Disney

I think this quote holds true for a lot of us and if we acted on everything that we talked about we would all be very successful.  I know I get caught up in talking about things but never acting on them.  Well from this day forward I am going to try to start acting on what I say.  We all have a lot of great ideas and we love to talk about them but it is time to act on them.  This goes for anything that you want to do as well.  Maybe you have been thinking about entering a fitness, figure, or bikini show.  Well stop thinking about it and just act on those thoughts.  Start doing the things that you need to do to compete in a show.  I guarantee that it will be a great experience and you will come away with great memories.  You will have accomplished a desired goal and at the same time you will have inspired many to do the same.  I encourage all of you to go after what you want.  We are only given one life and I hope you take advantage of every opportunity.
If you haven’t ever been to a show, or if you have and want to come out and watch me guest pose then I will be guest posing this weekend in Laredo, Texas at The NPC Rock Fitness Extravaganza.  You can get more details about the show at http://npcrockfitnessextravaganza.net/.  If you aren’t doing anything on Saturday I would love to see everyone out at the show and enjoy some great entertainment.

Tomorrow I will be practicing my routine at gymnastics so I have it perfected for this weekend.  I am very excited about this weekend and will be working very hard this week so I can put on a great show for you guys.

As always thank you for all of your support!

See you guys tomorrow!

Your Chica signing off.

Ingredients:

Old Fashioned Oatmeal

Water

Splenda

Cinnamon

Spray Butter

Pour a serving of oatmeal in a glass bowl.  Add a little bit of water until you have the oatmeal at a soggy consistency.  Make sure that there is not any standing water at the bottom, just enough to make the oatmeal thick.  Put in the microwave for two minutes.  After those two minutes are up take oatmeal out and stir around.  Put back in the microwave for another two minutes and repeat until you have the oatmeal at a granola consistency.   Once finished, add splenda and cinnamon to taste and top off with spray butter.  You now have a great snack or pre-workout meal.

WE WORK HARDER!

ADELA

Ingredients:

1 scoop Waxy Maize

1 scoop vanilla protein

4 Spenda Packets

4 egg whites

Mix all ingredients together and cook them in a pan like you would make a pancake.  Once completley cooked sprinkle with splenda and cinnamon and spray butter and you have yourself a great tasting post workout treat.

Try it!!!

“We Work Harder”

This past week I have been recuperating from the stress that i put on my body from the Europa show.  I have been so dead tired that i took the whole week off from training and just did some cardio.  I mostly ate and relaxed, focusing my mind on the big show coming up in a few weeks.  I was able to finally reward myself for a big Europa win for me with a nice dinner at The Cheesecake Factory with a few of my close friends.  I shared a Hibachi Steak with my boyfriend and nibbled off of one of my girlfriends turtle cheesecakes that she got.  I was supposed to bring a dump cake to the dinner but when i prepared it on Friday night it looked so good that i ate the whole thing and didn’t feel like making another one.

I want to congratulate my client and close friend Dana Mckee on a huge win at the Europa last weekend.  She really showed what hard work and determination is all about.  When i first started training with her she was 97 lbs and didn’t have an ounce of muscle on her.  It is so amazing to see where she has come in the past year.

I also want to congratulate Crystal Vargas on a great showing at the Europa.  She placed 4th in a very tough class.

This past weekend my client Caroly from Bermuda placed first at her show in fitness.  She fought off not only a tough competitor class but also Hurricane Bill.  Way to go Caroly, keep up the hard work!!!
As for me it is time for me to hit the sack…I have a tough day tomorrow.  I start hardcore on my routine training and diet.

This is the chica signing off.

“We Work Harder”