<![CDATA[KassLandry.com - Fitness Blog]]>Mon, 28 Dec 2009 14:44:57 +0700Weebly<![CDATA[16 Weeks Out]]>Mon, 30 Nov 2009 17:05:06 +0700http://www.kasslandry.com/1/post/2009/11/16-weeks-out.htmlHey Everyone!! So it was brought to my attention that I really should be blogging again and it is a good time to start since I am 16 weeks out from my first figure competition!  So for those of you who dont know I have had quite the rough year!! I was training for a fitness competition that was supposed to happen on September 12th but while I was training for the show I had some odd sickness that no doctors could figure out that kept me out for months, then I dislocated some ribs, then my inpinchment syndrome came back in my shoulder, and then was in a car accident! So needless to say, its been tough one and competitng just was not in the cards :(!  But ive bounced back and Im ready to go!!!

Today I had a great back work out with my friend, Marius.  Needless to say...I'm going to be very sore tomorrow! haha! Im really focusing on building up my quads, lats, and shoulders.  Shoulders will come quickly (as long as the impinchment syndrome does not come back!)

As for Cardio I am doing an hour a day currently...and since most fitness people know, cardio kind of sucks!  So I'm making it fun by doing boxing, kickboxing, muay tai, hip hop, and biking while watching tv (yes i bought an exercise bike for my house)!

But that is where I am at currently..keep checking back!!! I'm off to boxing :)!

 

Take Care,

Kass!]]><![CDATA[14-11 Weeks Out Plan]]>Fri, 12 Jun 2009 18:10:03 +0700http://www.kasslandry.com/1/post/2009/06/14-11-weeks-out-plan.html*Notice: This diet is created especially for my body, it is not reccommended for the every day person or long duration diet.

Diet Plan

Carb Cycle:

Low: 60g

Medium: 120g

High: 150g

Fat Cycle:

Low: 16g + 4 EFA Tabs

Medium: 8g +1 EFA Tab

High: 0 Fat

High> Leg Day (2x)

Medium> Back/Bi, Chest/Tri, Shoulders (3x)

Low> Off/Cardio (2x)

30g Protein per meal (5 meals)

Carbs

Brown Rice, Yams/Potatoes, Oats, Bulgar, Rice Cake

Protein

Chicken, Whey Isolate (Post), Lean Pro, Red Meat/Salmon (Low days only), Tuna (water packed), Egg Whites, Sashimi, Ground Turkey

Fats

Almond Butter, Almonds, Avocadoes/Olive Oil (if necessary)

Greens

2 Cups

·         No Dairy, No Fruit, No Corn/Peas, No Bread

 

 

Work Out Plan

 

Monday

Back, Biceps, Abs + 45 Min. Cardio (Medium Carb Day)

Tuesday

Legs (Quads/ Calves) + Routine Practice (High Carb Day)

Wednesday

Chest, Tri, Abs + 45 Min. Cardio (Medium Carb Day)

Thursday

45 Min. Cardio (Low Carb Day)

Friday

Legs (Hamstrings/Calves) +45 Min Cardio (High Carb Day)

Saturday

Off (Low Carb Day)

Sunday

Shoulders, Calves, Abs +45 Min Cardio (Medium Carb Day) 

 



 

]]><![CDATA[Post Title.]]>Mon, 08 Jun 2009 12:25:29 +0700http://www.kasslandry.com/1/post/2009/06/post-title-click-and-type-to-edit1.htmlHey all!!!

Well I am 14 weeks out from my very first fitness show!!! I am soooo excited but it is going to be very tough!! I have a lot on my plate right now so my most important thing right now is to stay healthy!  The last thing I need is to get sick!! Here are all the things that I've got going on:

14 Weeks Out Training and Dieting for my Show

USA Summer Camps (lots of traveling)

Moving at the end of June

Summer Practices @ the High School

Training Clients and Studying NASM

 

So lets just say I need to eat right to avoid getting sick! Cross your fingers and keep supportin me :)!

]]><![CDATA[Yesterday's Crazy HIIT]]>Fri, 22 May 2009 06:55:50 +0700http://www.kasslandry.com/1/post/2009/05/yesterdays-crazy-hiit.html20 Minutes Stadium Sprints

Track Work Out (5 sets)

10 Squat with Shoulder Press

10 Alternating Dumbbell Press

20 Jumping Jacks

100 meter Sprint

10 Baby Lunges

10 "Help Me Jesus"

50 meter Sprint

Field Work Out (5 sets)

5 Tuck Jumps

5 Traveling Tuck Jumps

20 meter Jog

1 Minute Up Downs

20 meter Joge

Cool Down...then go lift weights :)!

]]><![CDATA[5 Days]]>Tue, 19 May 2009 08:58:56 +0700http://www.kasslandry.com/1/post/2009/05/5-days.htmlGood Morning Everyone,

Well here it is..5 days till the shoot! Serious cutting time!  I had a terrible day yesterday and I'm still a bit upset from all that happened, but I will say this anger can be the best motivator in the gym!  I pushed my legs so hard yesterday that I think I intimated some of the beastly men in the gym (o wait...that always happens haha) I also attended hot yoga yesterday with my best girl Kara over at Core Power Yoga! I do not think I have ever sweated more in my entire life...I didn't know your shins could drip sweat lol! But the yoga calmed me, I didnt think about the hurtful words that were said to me yesterday or the miles of frustrations I had and I walked out of there feeling like I was walking on clouds! My body felt great and it feels great this morning!! I am going again today :)! It was a nice shock for my muscles since I am not used to yoga!

 I start extreme water loading today and tomorrow and cut it out 3 days out.  Also no more sodium, brocolli, celery, or anything that contains to much water...I even cart oatmeal 3 days out :(! So Hard!!! Gonna burn the muscles for the next 5 days, lighter weight higher reps. I will be killing my abs today and maybe some chest and triceps! I need to do some plyo's as well..thinking of stadiums? Not sure!

Anyways, that is that for today!  Just a reminder to everyone...do what makes you happy!!! Your life is just that...YOUR LIFE...ITS NO ONE ELSE'S LIFE TO LIVE.  You have the right to enhance your life in any which way you see fit and if people can not support you then use their wasteful energy to prove them all wrong!! Last thing...Your opinions on your opinions...THEY WILL NEVER BE A FACT!

XOXO

KASS

]]><![CDATA[Almost 2 weeks!]]>Fri, 08 May 2009 00:06:06 +0700http://www.kasslandry.com/1/post/2009/05/almost-2-weeks.htmlWell its almost 2 weeks out before the shoot...ah!!! scary...14 days is crack down time..yuck!  Sorry if I get moody :( haha.

My girl Michelle put me on my carb cycle that I start tomorrow. Low Low Low High Medium...ahh! PS low days I only get 90 grams of carbs...ummm i love carbs lol should be interesting...oh and I cant have milk or cheese! Gonna be a tough 2 weeks thats for sure lol.

Kinda bummed I didnt get to work out today :(...its been a hectic week...We just had our cheer banquet for the high school tonight...love my cheerleaders :)...

I'm gonna make up for it tomorrow!! Training with Dave tomorrow...wooo he's gonna kick my ass!!!! love it! lol

Alrighty I am exhausted...going to bed...I promise i'll get better at this blog thing :)!

 

Kass Landry

(ps email me if you have questions or need advice :))

]]><![CDATA[Fitday.com]]>Sat, 02 May 2009 13:25:04 +0700http://www.kasslandry.com/1/post/2009/05/fitdaycom.htmlHey guys wanted to shoot a quick post to you all! Check out fitday.com!!!! Its a free program that allows you to track what you eat and how much you burn! You can also make it public so you can share your progress with others.  Set this up for yourselves and send me the link to your profile if you want me to keep an eye on how you are eating and give you some advice :)!!!

XOXO

Kass Landry

]]><![CDATA[Good Night]]>Thu, 30 Apr 2009 21:16:46 +0700http://www.kasslandry.com/1/post/2009/04/good-night.htmlHey everyone!!

Man what a day!!! Since I kind of bailed on stadiums and interval training the other day (because I was sore and my house was a mess) I decided I needed to kick my ass today! I am beat let me tell you!

I woke up at 4:30am, did the dishes put on my running shoes and headed over to the Rock and did stadiums for 30 minutes...5 sets of 5 sprints, 3 sets of 3 hops, and 1 set of sideway jumps...woo wee my glutes were on fire!! After that I walked to the local coffee shop...aka starbucks...and got a venti black coffee..haha! Doesnt sound too appealing huh?

I was supposed to go to class from 8 to 12 but I skipped out on one of my classes...too much to do in such a little amount of time! I did make it through a full day of math :)! go me...

After all of my school tasks were takin care of I hit the gym.  Back and Arms today..killed the shoulders :) Doubled up on cardio as well...Sprinted a mile and 20 minutes on the elliptical..Joy!

Well that was my long and exhausting day...now its time for bed so I can do it all over again :)! 5am wake up call...hittin up Jamie Eason's Plyo Card Routine @ Mission Bay! Cant wait!!!

XOXO

Kass Landry

]]><![CDATA[Good Morning!]]>Wed, 29 Apr 2009 05:13:11 +0700http://www.kasslandry.com/1/post/2009/04/good-morning.htmlGood Morning Friends!!!

Its a beautiful dark 5am morning :)...

Well I was supposed to get up and do stadiums this morning and catch up on some math homework but since my legs are STILL killing me, its no stadiums for me :(...Just gotta do 45 minutes of steady state cardio...probably the elliptical since its easy on my legs!

I've got some killer abs n chest work outs today! Really excited!!!

Also have a math test today...Not Really Excited!!! haha

Well catch ya later...time to make some coffee :)!

XOXO

Kass Landry

]]><![CDATA[Post Title.]]>Tue, 28 Apr 2009 19:43:42 +0700http://www.kasslandry.com/1/post/2009/04/post-title-click-and-type-to-edit.html

Hello Everyone...

I'm just sitting on my couch right now, avoiding homework and waiting for American Idol to come on...thought I would tell you about my plans!

So today I struggled a bit with getting up at 5am so I slept for another 30 minutes and got myself up to go do laps in a pool.  I never realized how hard swimming is...felt good though since I am sooo sore!  Today was supposed to be an intense leg day but I ended up taking the day off because my legs are cramping from my Half Marathon that was on Sunday.

I caught up on a lot of things today since I had a day off from work as well.  I got this website done and made my work out plans for tomorrow and my clients work outs for tomorrow as well! Successful. 

I wish I was able to work out but I could tell that my legs needed the rest...plus I wanted to be ready for intense abs and chest tomorrow with my girl Lindsay!  Gettin her ready for her trip to the lake in a month :)!

Next week I am starting a carb cycle...I will break that down for you guys later! But I've got two photoshoots coming up next month now so I really gotta be in the best shape of my life!!

Time to stay focused!!

Well shoot me so e-mails...I love hearing from you all!!

 

 

]]>