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I forgot to post yesterday's workout. So, here it is followed by today's workout.

Wednesday December 16, 2009:

Shoulders:

3 sets of each

- db shoulder press x 20 reps

- front raise x 15 reps

- lat raises x 15 reps

- bent over rear delts x 15 reps

I did abs at home in the morning as well

Thursday December 17, 2009:

Cardio:

30 mins on Treadmill

- intervals changing inclines and fast walks and sprinting

Abs at home in the morning.

The momentum is building and I look forward to hitting the gym tomorrow :-)

What a difference a day makes! 

Today was so much better than yesterday.  I scaled my calories back a bit.  And, was also able to get both my Chest workout in as well as my cardio.

Chest workout:

Incline db press - 3 sets x 15 reps

Flat db press - 3 sets x 12 reps

db Flys - 3 sets x 12 reps

Cable Cross Overs - 3 sets x 12 reps

Cardio was 40 minutes long and consisted of full body circuit training.

It was a bit of a typical Monday.  The weather sucked - -35 is not exactly ideal.  Things also started off a bit rough which seemed to set the tone for the day. Yes - these are all excuses.  And, I'm not going to lie, I didn't get my workout in today.

With the new program - weight training and cardio - that I developed for myself, I have the week to finish 5-6 cardio sessions and 4 weight training days.  So, as long as I reset my headspace for tomorrow and jump on the healthy habits bandwagon - the rest of the week should be smooth sailing.

On a positive note, I stuck to my new meal plan.  That is crucial.  And, one of my clients showed me a website today - http://www.myfitnesspal.com - it's a great place to track progress and keep yourself on the right path to the goals you set out to achieve.  You record your food and drink intake as well as your exercise activities.  All of this is tracked along with your weight and measurements...very cool tool to use.

The great luxury of training in the "off season" is that if I change my mind about what I want train in a given day or how I want to go about working on specific area of my physique - then I can go with the flow.

Today was one of those days.  I went to the gym with the initial intentions of doing heavy weight training for legs.  Then, once I got there - I decided to do more dynamic types of exercises.

Here's how it went:

- 5 mins. warm up on treadmill

- few minutes of working on the foam roller

- 3 x super setted Lunge squats with back foot on bench holding 15lbs db for 15 reps w/

bench hop overs - 30 reps w/

walking lunges - length of the hallway and back

- plie squats with 90lbs db - 3 sets x 15 reps

- ham ball curls 3 sets x 20 reps

- 5 mins treadmill cool down

- 15 mins laying on massage chair (it was beautiful!)

As one year comes to an end, another one is upon us. And, that means the 2010 Season is just around the corner. I’m using this downtime to my advantage.  Now is the best time to map out my goals and the steps I need to take to exceed everything I want to accomplish.

Generally, with a new competition schedule on the horizon, I take a step back.  Seeing what I did well and also addressing my weaknesses is an excellent strategy for making The 2010 WBFF World Championships the best show ever!

I want to step on stage and hold my head high.  I want my fiancé James to be there in the audience cheering me on.  And, I want to be in the Top 5 in the Pro Figure Division.  All of these things arepossible if I stick to a plan that is carefully articulated and carried out. 

In addition to competing, I want to be in even more Fitness Publications than I was thisyear.  I love to write.  So having some of my pieces featured inmagazines is another item I’m adding to the List of Things I Want To Get Done. 

Being a Pro Figure Athlete as well as a Fitness Model is very rewarding.  All of the hard work, dedication and sacrifice is well worth it when you know you’re inspiring and motivating peopleto become healthier and happier.

Goals are dreams with deadlines.  Set your own goals today!

Yours in Health & Fitness,

Karma Schopp

PersonalTrainer, Cellucor sponsored Athlete, WBFF Pro Figure

Email: karmafitness@rocketmail.com

Today was another workout at home day.  In the morning, I did a 10 mins routine that consisted of:

- marching on the spot

- 10 sec. high knee sprint on the spot

- 10 sec. butt kicks running on the spot

- jumping jacks - 30

- march

- burpees with scissor kickbacks - 15 (and yes, I do burpees!)

- march

- push ups - 20

- march

- mountain climbers

- march

- Boxers, bob and weave motion with knee up and across on each side - 20

- march

- alternating lunges on the spot - 30

- march

- football sprints - 15 sec.

I think tomorrow morning, I'm going to kick things up a notch and do this routine twice and replace the marching with jumping lunges

I had full intentions of going to the gym in the evening.  However, I saw the 5pm news and the traffic reports were talking about how many accidents there were due to all of the new snow.  I stayed home and did the following:

- all exercises were done for one set each, 20 reps and with 10lbs dumbbells as those are the only weights I have at home

- shoulder press

- lat raises

- front raises

- bicep curls

- hammer curls

- overhead tricep extensions

- tricep kickbacks

- one arm rows

- lunge squats - 20 on each leg forward

- shoulder press and down to squat

So another day passes in this semi-arctic type weather. It can put adamper on ones enthusiasm to get to the gym. Who really wants to bundleup in a million layers, scrape the ice off the car, get into the frozenbox on wheels...only minutes later have to peel all of those layers off- all of this just to workout.

Today - I decided to try out a new workout video from home. I waspleasantly surprised. S.W.A.T. Workout - Ultimate Body Definition. Itwas approx 45 minutes long. I enjoyed it...got kind of sweaty and myheart rate went up...just what I needed.

I also do a 3 exercise ab routine for 3 sets every weekday morningbefore I head out the door to work. Today I did regular crunches,reverse crunches and side to side reach.