texas house of strength

Leg Day; En Minor

Tri-Set 1:

Glute Cable Kickbacks, DB Walking Lunges, Hanging Leg Raises

Tri-Set 2:

1-leg Leg Extensions, Single-Leg Deadlifts, Banded Bicycles

Tri-Set 3:

1-leg Step Ups, Banded Adductors, Band Reach Hip Thrusts

Tri-Set 4:

Low Squat Pulse Goblet Squats, Banded Clam Shells, Flutter Kicks

Hellloooo legzzzzz! Another successful day of leaving the gym with Bambi legs! I really enjoy pairing multiple exercises to create a working set. I aimed for a higher rep range of 15-25 with 3 sets of everything. When working with a higher rep range I keep rest times minimal, about 30sec in between each set but no rest in between exercises. This keeps the burn going! I like throwing in a core exercise to give the legs a little rest AND to get some core work done in a short amount of time. I think it only took about an hour to complete this workout =)

Hope you got some cool exercise ideas out of this!

Have a killer day!

Elda

Everyday Yoga

It’s been my new favorite daily routine to begin each day with some stretches in yoga…some days I’m on fire, others I need a super chill flow.

I feel like it kickstarts my energy that is sustained throughout the day! This is a bonus because the real reason I do it is to relieve back pain.

I follow my cousin, a yogi master in my eyes, Saralee on Patreon. This isn’t a promo, I just appreciate how descriptive she is with describing the moves and holding poses. I don’t feel like I need to be in a class to do yoga!

I know of some people who do old school routines like push-ups and crunches right as they get out of bed (or while still in bed!) and I’ve heard others say their morning sex is their way to jumpstart their day. Whatever it is, try finding what works for you and do something different, yet invigorating!

Have a killer day!
Elda

DE Squat Day

Stoked about getting back into training!  I’m about 15 weeks out til my next competition, the Texas State Powerlifting Meet April 18th 2015.  I took a few weeks off after my last (and 5th ) competition of 2014 which was on Dec 7th and it feels like forever ago!

I’m looking forward to a new training program which will incorporate more Dynamic Effort days and working with band tension and chains.  I’ll be strength training on M/W/F/Su as well as Spartan Race training with my team every Saturday morning. Cheers to year #2 of continued strength, breaking records and being a bad ass!!

2014 USPA National Competition in Las Vegas

This event took place weekend of July 18th 2014 in Las Vegas.  I was super stoked to have qualified to compete at this level.  The whole experience was not perfect or close to it for me.  My coach was not able to travel at the last minute so it was just my training partner and I.  We did, however, hook up with an excellent coach and fellow powerlifter named Matthew Barba from Brownsville TX.  I couldn’t have pulled through some of the lifts without his coaching.  Overall, I was not happy with my performance. My goal was qualify for Worlds but I was about 30# short. I’ll try again in September at the Capitol of Tx Open in Austin.  I did place 2nd and brought home a nice big silver medal, not bad for my 3rd meet 🙂 These were the only pics I took from the event. Unfortunately, I did not get any video or pics of my lifts 😦

It’s back to training, 6 weeks til the next meet!

Training videos to come…

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2014 USPA Jill Mills Alamo Classic Powerlifting Meet

I had a great time at this competition! I felt more nervous but more confident going into my 2nd meet. I’d like to acknowledge my family & friends, my training gym & lifting team, Metroflex Austin & Raw Talent Athletics, and sponsors, The Silva Method & All CenTex, for their support in my journey to the 2014 USPA National Competition in Las Vegas on July 19th 2014!

Goal for this meet:
Squat 210#, 220# & 230# – I got the weight up on all 3 but I double dipped on my third lift so the lift was bad.
Bench Press 125#, 135# 150# – 2nd and 3rd lift failed. I don’t know what was with me on the bench because I’ve pressed 135#, 145# & 155# many times in the gym. Bad day to be “off”.
Deadlift 225#, 245# 260# – all 3 lifts were good!

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Team “Texas House of Strength” in the Spartan Race, Burnet TX

I’m so proud to have had an amazing group of people run this race as Team Texas House of Strength! Some of us had run this race before, others have done the Tough Mudder and others have never been through an obstacle course before! We stayed together as a team the entire way and it was such a blast!!! They a natural athletes but man, did they train their asses off for this! We trained by doing daily boot camp classes and running a green belt trail every Saturday morning for months! I couldn’t have asked for a better team! I must say that I very proud of myself for finally conquering that dam rope climb!! Woohoo!!!! More pic to come from the Spartan Race website but here are some photos friends and family took of us! THOS Wall of fame Spartan Mau 2014the girlsthe girls beforerace course 2race course 1gina spartanfire jumpsafter run groupdirty feet Spartan 2014carolafter shower group Spartan 2014 conquered the rope climb 2014

Texas Spartan Sprint in 4 weeks!

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Join Team Texas House of Strength in this years Spartan Sprint Race on Sunday May 18th 2014!!! We’re 4 weeks out so we’re turning up our training a few notches! Team THOS currently trains every Saturday morning at St. Edwards Park on Spicewood Springs Road, an entrance to a running trail we take around Bull Creek.

Currently, I’m the only one in the team who has experienced a Spartan Race in the past. The other registered members are runners, boot camp goers and brave sedentaries! Anyone can FINISH!!! We’re in it together!

Read about my past experience running the Spartan Sprint in 2013 & 2012 in a previous post here. I also list out race day tips and what to pack.

Message me with interest and I’ll email you an invite link!!! Then begin your training with us and/or at the Blockhouse Creek Boot Camp Classes!

Running with a twist

I woke up this morning realizing that I was out of coffee…crap.  Might as well brew up one of the ten or so tea blends I’ve been collecting and wanting to try someday. I experimented with an orange citrus green tea and sprinkled a chai blend over it.

Tasty but it just didn’t do it. I felt blah and had a foggy head all day today.

Since today was a rest day from strength training, I thought I’d go for a nice run to clear my cloudy head.  My friend Stephanie was just telling me about her recent run where she added burpees and jump squats and other exercises at every mile or so that reminded me of what I use to do running my Blockhouse Creek loop. 

I was only planning on a steady 4.5mi run but as soon add I hit the road I immediately felt an amazing energy that encouraged me to go breast mode!

I just got done running 5 miles with 10 burpees, 25 push ups, 25 plank jacks & 25 walking lunges at every mile! It was rough and I went to bitch stitch city, man my sides were cramping but I pushed through it!

EVERY TIME I do not feel like working out, I have THE BEST workouts!

Give it a shot, see where it takes YOU!