Tuesday, October 30, 2012
The Whirlwind of Life being a Mommy, Wife , Professional and Hopefully Athlete!: Ladies... Lift the WEIGHTS!
The Whirlwind of Life being a Mommy, Wife , Professional and Hopefully Athlete!: Ladies... Lift the WEIGHTS!: I have been spending a ton of time at the gym in the last few months and even prior to this noticed that the ladies in the gym rarely moved ...
Ladies... Lift the WEIGHTS!
I have been spending a ton of time at the gym in the last few months and even prior to this noticed that the ladies in the gym rarely moved off the cardio machines.... So here they are on the elipitcal or bikes going as HARD as they can sweating all over the place. I noticed there's been one person I see often at the gym... I cant comment on her goals or why she is at the gym however I can comment on the fact that I havent seen a change in her body since March. Maybe she doesn't want to change but seems to me if your going to the gym 3-4 days a week and spending up to an hour on an elipitcal... your looking for some results.
Over the years I've been involved with a few trainers. Most of them prepped me with work outs such as this:
http://tracker.dailyburn.com/workout_programs/34-All-Free-Weights
A lot of dumbbells, lots of reps and not a lot of actual weight. I have NEVER see a lot of change in my body from this. I remember in high school I went to the gym which a competitive body builder ran. He never ever said to train this way... we bench pressed.. we squated.. we leg pressed and it was a THRILL to be able to put a new plate on the bar the next work out.
I noticed that my body hadn't changed from all the cardio and light weight work outs I was putting in for the last 8 months. The only time I saw real change was in the progress of my runs (which was very limited as well) and when I cut out carbohydrates completely. Well we all know how hard this task is.. and that its not overly healthy.
I met with Riley from www.rebirthfitness.co and discussed with him the issues I was facing. I needed a life style meal plan, one that fit with life was easy to work with and didn't uproot my whole family. I needed to continue my 3 runs a week and hit the gym for more. Ok Riley seemed to know exactly what I needed.
When I got my routine from Riley I noticed I would be spending a TON of time in what I call the "Man Zone" of the gym. I do power cleans ( yeah like those insanely large muscled olympians) tons of squats ( which now I'm squating weights over 75 lbs I need a assisted squat rack to work out on ) and box jumps ( trust me.. they suck! but man do they work!!)
Since I started this in August, I have dropped over 10 minutes off my 5 km run time, dropped 10 lbs, 11 inches on my body overall and am squating 3.2 x the amount I started at.....
Ladies... get into the "man zone" as hairdresser would say ( she's a competitive fitness model) just because you train like a man .. doesn't mean you will look like a man! We do not have testosterone and therefore will not "bulk" up.. we will however burn a ton of fat... tone and make those muscles look AMAZING! And slim down like you wouldn't believe. I may have only lost 10 lbs .. but my old tight pants.. now are so big even a belt holding them up makes them look ridiculous.
Ladies Trust me on this.. if you want results... LIFT THE WEIGHTS!
Over the years I've been involved with a few trainers. Most of them prepped me with work outs such as this:
http://tracker.dailyburn.com/workout_programs/34-All-Free-Weights
A lot of dumbbells, lots of reps and not a lot of actual weight. I have NEVER see a lot of change in my body from this. I remember in high school I went to the gym which a competitive body builder ran. He never ever said to train this way... we bench pressed.. we squated.. we leg pressed and it was a THRILL to be able to put a new plate on the bar the next work out.
I noticed that my body hadn't changed from all the cardio and light weight work outs I was putting in for the last 8 months. The only time I saw real change was in the progress of my runs (which was very limited as well) and when I cut out carbohydrates completely. Well we all know how hard this task is.. and that its not overly healthy.
I met with Riley from www.rebirthfitness.co and discussed with him the issues I was facing. I needed a life style meal plan, one that fit with life was easy to work with and didn't uproot my whole family. I needed to continue my 3 runs a week and hit the gym for more. Ok Riley seemed to know exactly what I needed.
When I got my routine from Riley I noticed I would be spending a TON of time in what I call the "Man Zone" of the gym. I do power cleans ( yeah like those insanely large muscled olympians) tons of squats ( which now I'm squating weights over 75 lbs I need a assisted squat rack to work out on ) and box jumps ( trust me.. they suck! but man do they work!!)
Since I started this in August, I have dropped over 10 minutes off my 5 km run time, dropped 10 lbs, 11 inches on my body overall and am squating 3.2 x the amount I started at.....
Ladies... get into the "man zone" as hairdresser would say ( she's a competitive fitness model) just because you train like a man .. doesn't mean you will look like a man! We do not have testosterone and therefore will not "bulk" up.. we will however burn a ton of fat... tone and make those muscles look AMAZING! And slim down like you wouldn't believe. I may have only lost 10 lbs .. but my old tight pants.. now are so big even a belt holding them up makes them look ridiculous.
Ladies Trust me on this.. if you want results... LIFT THE WEIGHTS!
Thursday, October 25, 2012
The Whirlwind of Life being a Mommy, Wife , Professional and Hopefully Athlete!: Motivation.. Lacking and Surpassing!
The Whirlwind of Life being a Mommy, Wife , Professional and Hopefully Athlete!: Motivation.. Lacking and Surpassing!: On this briskly cold morning I sit back with my coffee reflecting on my progress. I have had a lack of motivation the last two weeks after m...
Motivation.. Lacking and Surpassing!
On this briskly cold morning I sit back with my coffee reflecting on my progress. I have had a lack of motivation the last two weeks after my travel and am working quite hard at pulling myself back up this week into the forward motion. Thankfully, I was aware enough of my body and self that when I started to feel like sleeping was way more important than proper eating I started to talk about my lack of motivation. I re framed my thinking, gave myself permission to taking that time off and noted that it is ok to eat how you want sometimes as long as its sometimes!
I was at the gym on Tuesday afternoon and have been noticing a lot more "beef cakes" in the gym at the time I frequent. This can be ok.. but usually tends to be a pain because they often are using EVERY machine and weight in the area. I go to a YMCA so there is alot of room however I don't have friends that I work out with. I enjoy that though... Gym time is ME time not time to chit chat or gossip. But time to sweat, push and get myself going! I am starting to bench over 75 lbs and am concerned I didn't have a spotter and would hurt myself. Its a great joy to see how much weight one can press... especially if theres a man close by who cant do the same!!! I was tipped off to use a assisted squat rack to do my bench press too.. well hell what a grand idea!! So I moved quickly through my warm up and foam rolling when I saw the "beef cakes" so I could grab that machine!
Set myself up with 75 lbs on my press and my 35 lb dumbbells for my row super set. WOOT! 75 lbs that's easy! I love it!!! I love love how I see the change every time I am at the gym.. So I put on another few plates to get myself benching 80 lbs. Thank goodness for the assisted squat rack that's a tad heavy! But pushed through it! I increased all my weight this work out and got through my box jumps with ease. Still not ready to get the box height higher than 10" yet but I'm getting there!
Goals for the next few months
- Bench press 90 lbs by December 1st
- Squat 125 lbs by January 1st/13
- Run 7 kms by January 1st/12
- Get my 5 km run under 40:00 mins
Time and time again.. pushing through the first work out after a few weeks of down time is the HARDEST thing to do.. But as you can see above... The progress continues and proves to you that you have worked hard the past few months and its worth the continue!
Every day I see the following quote on my computer screen and it continues to stand true.
" It is not EASY, but its worth it. Now repeat that every day"
Also, find some blogs that inspire you. Here are a few of my favorites:
http://www.300poundsandrunning.com
http://www.sherylyvette.com/
www.rebirthfitness.co
Please take a look and follow! Wonderful people on a quest for health and fitness!
I was at the gym on Tuesday afternoon and have been noticing a lot more "beef cakes" in the gym at the time I frequent. This can be ok.. but usually tends to be a pain because they often are using EVERY machine and weight in the area. I go to a YMCA so there is alot of room however I don't have friends that I work out with. I enjoy that though... Gym time is ME time not time to chit chat or gossip. But time to sweat, push and get myself going! I am starting to bench over 75 lbs and am concerned I didn't have a spotter and would hurt myself. Its a great joy to see how much weight one can press... especially if theres a man close by who cant do the same!!! I was tipped off to use a assisted squat rack to do my bench press too.. well hell what a grand idea!! So I moved quickly through my warm up and foam rolling when I saw the "beef cakes" so I could grab that machine!
Set myself up with 75 lbs on my press and my 35 lb dumbbells for my row super set. WOOT! 75 lbs that's easy! I love it!!! I love love how I see the change every time I am at the gym.. So I put on another few plates to get myself benching 80 lbs. Thank goodness for the assisted squat rack that's a tad heavy! But pushed through it! I increased all my weight this work out and got through my box jumps with ease. Still not ready to get the box height higher than 10" yet but I'm getting there!
Goals for the next few months
- Bench press 90 lbs by December 1st
- Squat 125 lbs by January 1st/13
- Run 7 kms by January 1st/12
- Get my 5 km run under 40:00 mins
Time and time again.. pushing through the first work out after a few weeks of down time is the HARDEST thing to do.. But as you can see above... The progress continues and proves to you that you have worked hard the past few months and its worth the continue!
Every day I see the following quote on my computer screen and it continues to stand true.
" It is not EASY, but its worth it. Now repeat that every day"
Also, find some blogs that inspire you. Here are a few of my favorites:
http://www.300poundsandrunning.com
http://www.sherylyvette.com/
www.rebirthfitness.co
Please take a look and follow! Wonderful people on a quest for health and fitness!
Tuesday, October 16, 2012
Scales.. OVERRATED
I once read a blog (or numerous times) http://www.rebirthfitness.co/throw-away-your-scale/ about not weighing myself.. Well now you know us women do covet a scale, it's like a piece of our world that validates who we are.This has been embedded in us from the point of entering junior high school and seems to be something that continues for years and years to come. We are always focused on that number.. how it makes us who we are. Even if we went to Scales Anonymous.. we would lie about the number there and go as far as saying we didn't step on a scale in the last week when we all know....We jumped on it at the gym.. or at our friends house in their bathroom.
In the last six weeks, the scale only shows I am down 8 lbs. Ok that's bizarre. I work out at the gym 1-2 days a week ( dependent on travel for work) and hit the trails running 2-3 days a week. I noticed that my size 20 jeans are way to big within an hour of wearing, my size 18 dress pants are all really baggy and my tight XL shirts are actually looking much better and not like I have had to pour myself into them.
So I'm down a total of 17 lbs ( and at the top of those 17 lbs I was barely fitting into my size 18 pants) and my scale has barely moved with the change to nutrition and increase to activity. However, I haven't fit comfortably into a size 16 since I before I was pregnant with my twins. I bought myself the first time ever a size 16 denim skirt and it fits fantastically! I also got myself into one of my favorite pairs of size 16 dress pants. One more inch to go and the other pair of size 16 pants will also fit me quite well.
6 weeks.. total of 17 lbs down in the year 2012 and into my size 16 pants.. When I got pregnant I was 15 lbs lighter than I am now, not near as active or strong and in the same pants I wear now.
Don't throw out your scale that will drive you nuts.. but measure your body for inches changed..measure your progress in a diary.. by increasing the weight at the gym and finding that running most of a 5 km without walking isn't as killer are previously... THOSE are the things that shows your change.. Not the scale!
In the last six weeks, the scale only shows I am down 8 lbs. Ok that's bizarre. I work out at the gym 1-2 days a week ( dependent on travel for work) and hit the trails running 2-3 days a week. I noticed that my size 20 jeans are way to big within an hour of wearing, my size 18 dress pants are all really baggy and my tight XL shirts are actually looking much better and not like I have had to pour myself into them.
So I'm down a total of 17 lbs ( and at the top of those 17 lbs I was barely fitting into my size 18 pants) and my scale has barely moved with the change to nutrition and increase to activity. However, I haven't fit comfortably into a size 16 since I before I was pregnant with my twins. I bought myself the first time ever a size 16 denim skirt and it fits fantastically! I also got myself into one of my favorite pairs of size 16 dress pants. One more inch to go and the other pair of size 16 pants will also fit me quite well.
6 weeks.. total of 17 lbs down in the year 2012 and into my size 16 pants.. When I got pregnant I was 15 lbs lighter than I am now, not near as active or strong and in the same pants I wear now.
Don't throw out your scale that will drive you nuts.. but measure your body for inches changed..measure your progress in a diary.. by increasing the weight at the gym and finding that running most of a 5 km without walking isn't as killer are previously... THOSE are the things that shows your change.. Not the scale!
Monday, October 1, 2012
Road Race!
This was my first ever scheduled race! I had signed up for this in June to keep myself training at my running. I figured it was the best motivation.. no refund to be given if you couldn't make it.. I can't just waste money like that !!
I've been running since May in hopes to finish a 5 km program. It's all I wanted.. was just to run 5 km's, through sweat and tears I made it!
Saturday morning the Regina Road Racer's held their fall Flatlanders Race. Over 600 people were registered in one of the 3 race lengths - half marathon, 10 km or 5 km. It was intense! The amount of people all dressed to run, all athletic the age differences it was a insane atmosphere! I was nervous as hell!!
Rewind back to Thursday now...
Ok I need to run 5 km again.. I haven't ran it since August 28th and I felt horrible about that run even if I completed it. So gear on.. shoes laced out I went. I walked my 5 minute warm up and then I started to run. I was going to run all of this and complete it! Ok.. 2.5 kms done and I need to walk a little.. no big deal... 3 kms done.. and I'm powering down. So I walk hard and fast.. run here and there .. 3.5kms done and I need to finish this hard.. So I start RUNNING HARD! I'm completely out of breathe pushing as hard as I can get..Well this is rough... so I had to stop and slow down.. walk a little bit.. then Run and walk Run and walk. However... I COMPLETED IT! Sweaty out of breath and my time.. here it is ( Remember the first 5 km was 53 + minutes) 47:10 ! That's right! I dropped my time and had energy to sprint at the end!
Ok so now its Saturday morning again..... I warmed up stretched... listened to the Canadian anthem. Getting a tad nervous!!
Here are the 10 km and 1/2 marathoners getting ready to run at 9:30 am. about 500 of them! Insane!
The 5 km runners started 10 minutes after everyone as it was a turn around race. As you can see in the lower picture we would cross paths of the 10 kms to turn around so this way we had extra time to do it without getting in everyone else's way.
I've been running since May in hopes to finish a 5 km program. It's all I wanted.. was just to run 5 km's, through sweat and tears I made it!
Saturday morning the Regina Road Racer's held their fall Flatlanders Race. Over 600 people were registered in one of the 3 race lengths - half marathon, 10 km or 5 km. It was intense! The amount of people all dressed to run, all athletic the age differences it was a insane atmosphere! I was nervous as hell!!
Rewind back to Thursday now...
Ok I need to run 5 km again.. I haven't ran it since August 28th and I felt horrible about that run even if I completed it. So gear on.. shoes laced out I went. I walked my 5 minute warm up and then I started to run. I was going to run all of this and complete it! Ok.. 2.5 kms done and I need to walk a little.. no big deal... 3 kms done.. and I'm powering down. So I walk hard and fast.. run here and there .. 3.5kms done and I need to finish this hard.. So I start RUNNING HARD! I'm completely out of breathe pushing as hard as I can get..Well this is rough... so I had to stop and slow down.. walk a little bit.. then Run and walk Run and walk. However... I COMPLETED IT! Sweaty out of breath and my time.. here it is ( Remember the first 5 km was 53 + minutes) 47:10 ! That's right! I dropped my time and had energy to sprint at the end!
Ok so now its Saturday morning again..... I warmed up stretched... listened to the Canadian anthem. Getting a tad nervous!!
The 5 km runners started 10 minutes after everyone as it was a turn around race. As you can see in the lower picture we would cross paths of the 10 kms to turn around so this way we had extra time to do it without getting in everyone else's way.
I started out the race running.. slowly but running. So obviously I had a ton of people passing me... whatever go do your thing.. I'm doing mine! I get through the brush and leaves and onto the trail. The best part of this whole run is that the trail goes right by my University. What a gorgeous view we had as well!
The trail was paved but very uneven and rather cracked so I paid extra attention to making sure I didn't go over on my ankle or trip. I made it to the 1 km mark and the volunteer Marshall was cheering me on and taking my picture. It was a great boost! I continued on my way.. the 2nd km marker was coming up with a hydration station. There were volunteers handing out Gatorade and water cheering us on with bells! It was enthralling!! The turn around point was at about 2.75 km into the race. It was excellent! I was meeting up with the beginning 10 km crew who were on their way back and were all very positive.. Ok most.. some of them were running so hard they couldn't even talk. GOOD ON THEM! They did awesome!
I had to do a little walking between 3.5 and 4.5 but at the 4 km mark.. I looked and my pace was still at 8.34 or so minutes per kilometre. And I had completed 4 kms at 35 minutes.. OK ! WOW! Lets get moving! This was a huge motivational site for me! I knew I had to get my butt moving to keep my time under 50 minutes at this point!
I started to bust it out.. run hard when I was going and walk hard at the moments I needed the break. So I knew that in about 8-9 minutes I would be done and I just needed to push through... at this point two of my left toes were completely numb and my calves felt like they were so tight I shouldn't be moving. But I couldn't stop to stretch at this point. I got to the street where I needed to cross before hitting the track again. I had to run the North side of the track to get to the finish line and I WAS NOT WALKING THIS!!! I knew my family would be at the finish line so I knew I NEEDED to run hard to get there. I round the last corner of the track before I started to sprint into the finish line, there's kids and families everywhere.. I'm almost at tears knowing that my little girls are likely close by.. I am getting there.. hard and noticed that the clock said 53:32 at the time ( minus 10 minutes as we started later.. holy cow I broke my record of 47 minutes!!) as I cross the finish line I hear my name over the loud speakers and I have a volunteer put my medal around my neck and all the positive " way to go you did awesome"....
As I leave the track I'm wandering around SO proud of myself.. and am wondering where the heck my kids are.. So I text my DH and they are just getting there... Oh my did my heart break. My kids , husband and brother were to late to see me race over the finish line and hear my name being called or see me getting my medal. I was just defeated right there.. No matter the time my race was.. this point broke me :(
But you suck it up! I kicked my personal best out of the water!!! I ran 95% of the race without walking and had a excellent for me time!
It's amazing how no matter your time or success the missing support of your family at that moment can diminish and defeat that all. However, I kept my composure and just went on with my day. Smiling and proud as one can be! My husband wont miss the end of another race.. I can guarantee that. I'm sure the look on my face when I did see them was enough for the family to realize this was INSANELY important to me and for all of us.
I haven't decided on what run I will race next. But I do believe me and the children will be doing the 1 km Jingle Bell for Arthritis run!
Get up off the couch and get moving.. its worth it!
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