What a day.
I was 3 steps behind myself the entire day and just felt rushed. My OCD cannot stand it. I want to be prepared, ready, and as organized as possible. I'm a hoarders' worst nightmare....and the feeling is mutual. But today was just not that kind of day.
Nonetheless, I survived...
Ok, I have to vent for a moment.
I had a client in recent days asking about how I structure her workout. When I get questions like this I try to answer them as concise as possible and not sound like a complete meathead-nerd. Truth is, I enjoy people asking questions and genuinely wanting to know the importance of why they are busting their rear in the gym and cursing my name the next day. It fosters a sense of self-worth and pride in the effort and struggle. SO, I explained in a few sentences why I structure her workout the way I do. She clearly did not look satisfied. She proceeds to ask me when we are going to "focus on specific areas and do hundreds of reps" (as she lifts her leg to the back pointing to her butt and doing mini glute-raises). She went on to explain that's how she used to train.
Uhhh....I was caught between shock, intrigue, and this weird humor/anger combo I still don't understand. What?! Ok, we are NEVER going to do hundreds of reps of anything....because its pointless....because doing 100 glute raises does nothing but create butt cramps and leave you mad that your butt is no "perkier" than it was 100 reps ago.....because if I have to stand there and count out 100 reps I will lose my mind. I don't know if she learned that from another trainer or if she sort of put together her own routine, falling under that whole lie of women must do a bazillion reps to get "toned"....Either way, she is in for a fitness-awakening that will most likely begin with heavy squats. What an interesting interaction...
As far as my workout, today I only had sprints/carido. I was in the mood for short and dirty...so I did 10 seconds sprint, 40 seconds walk for 20 minutes, speed 13.5 - 14. I finished with 15 minutes of walking on an incline and a light jog. It felt "good", and I was thankful my cold was gone so I could actually breathe during the whole dern thing. I was glad to be done.
Tomorrow is back and core. One of my favorite lifting days even though after I do core work I often feel nauseous. There I am doing crunches and 2 minutes later I'm pregnant with morning sickness. Its pretty intense some days to the point that I am tempted to swear-off all abdominal exercises completely....like the day after drinking....minus the drinking...and horrible black X on your hand that lets everyone know for the next 4 days that you were out making bar-appearances like the non-celebrity you are. I don't know where these metaphors come from...
Ok, time for bed. I am pooped and tomorrow is my Friday...yeah buddy!
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Cardio-free Tuesday
Ever have one of those days when you're so tired that actually chewing your dinner sounds exhausting? I sort of feel like that right now. This kale is giving me arthritis of the mouth.
Overall, today was a good day. I was accused of being semi-evil by 9am, learned some Jewish culture from an early afternoon client, and was pinching thigh fat on a 14 year old male swimmer by 5. You will never hear me say my job is boring. It's not. Ever.
One of our former athletes came in to visit today...Kelly Hathorn...excellent soccer player who played at Duke a few years ago. Its interesting to see athletes after their college years. Most of them just want a break from fitness and constantly being told they have to run, have to lift, etc... Makes sense. But at some point they've got to create a healthy, balanced lifestyle. So there she was. Ready to get rolling on a new plan that did not involve 120s or 5am fitness tests. Welcome baaaaack :)
My workout today was chest, quads, and core. Honestly, everything felt great. I did a drop-set style on squats and leg extension which proved to be horrible. And by horrible, I mean great. I'm still keeping my leg exercises in the 15 rep range, which will probably continue for the next several weeks. I'm not crazy about counting to 15....sort of like a 2 year old...11-14 becomes a blur. BUT, its done. Yes! And no sprints or cardio for me today, thank God. I even wrote it in my workout journal:
Cardio: "None. Boom."
Like I was sticking it to someone. What a loser. Ehh, it sort of made my day.
Ok, apparently the dishes will not wash themselves. Dishwasher broke = me washing dishes until I have no finger prints. Excellent.
Have a great night folks....HERE WE COME HUMP DAY!
Overall, today was a good day. I was accused of being semi-evil by 9am, learned some Jewish culture from an early afternoon client, and was pinching thigh fat on a 14 year old male swimmer by 5. You will never hear me say my job is boring. It's not. Ever.
One of our former athletes came in to visit today...Kelly Hathorn...excellent soccer player who played at Duke a few years ago. Its interesting to see athletes after their college years. Most of them just want a break from fitness and constantly being told they have to run, have to lift, etc... Makes sense. But at some point they've got to create a healthy, balanced lifestyle. So there she was. Ready to get rolling on a new plan that did not involve 120s or 5am fitness tests. Welcome baaaaack :)
My workout today was chest, quads, and core. Honestly, everything felt great. I did a drop-set style on squats and leg extension which proved to be horrible. And by horrible, I mean great. I'm still keeping my leg exercises in the 15 rep range, which will probably continue for the next several weeks. I'm not crazy about counting to 15....sort of like a 2 year old...11-14 becomes a blur. BUT, its done. Yes! And no sprints or cardio for me today, thank God. I even wrote it in my workout journal:
Cardio: "None. Boom."
Like I was sticking it to someone. What a loser. Ehh, it sort of made my day.
Ok, apparently the dishes will not wash themselves. Dishwasher broke = me washing dishes until I have no finger prints. Excellent.
Have a great night folks....HERE WE COME HUMP DAY!
Monday, February 27, 2012
Heaping Spoonfuls
Monday MONDAY.
I thought I would feel more rested today, but I couldn't fall asleep until after 10 last night. I'm old. I know. I took a nap at 6pm, which proved to be a bad move. I woke up about 30 minutes later like a child ready for my bottle. And by bottle, I mean protein shake. Next thing I know I'm painting my nails and freaking out over Bradley Cooper having a mustache at the Oscars. Mustaches are creepy. But if he'd just taken off his shirt, I wouldn't have noticed it. Wonder if he ever looks in the mirror and says "Yes, I'm hot"....and then God beams down "Uhhh....you're welcome"...
God: 1. Cooper: 0.
And we are moving on...
Today was a typical Monday, but my body felt like a noodle after that 6 mile run yesterday. Everything felt more heavy than usual. I had shoulders, biceps, and then finished with sprints. The only thing I don't like about training biceps is that my forearms usually go numb after the first 2 exercises. I told Garret today that I wanted bigger biceps....he looked at me like I was nuts. Fine.
Sprints were tough, but doable. Hamstrings are still extremely tight and pulled on every single stride. Boooo. I did 15 seconds on, 30 off, for 20 minutes and then finished with 20 minutes steady-state on the treadmill and eliptical. Pretty pooped by the end. Glad to be done. Tomorrow is chest and quads....better get my mind right.
Random interaction today...
I had a client hand me a "food journal" today so that I could go over some diet changes with her. I've seen dozens and dozens of food journals, but it never ceases to amaze me that people have absolutely no clue what they put in their mouth. It basically looked like this:
Monday:
cereal
manicotti
pistachios
salmon
Ummm...ok....estimated portion? Are we talking 1 measured cup of cereal or 2 bowls? skim milk or 2%? How much manicotti? 20 pistachios or a 10 oz container? Plain salmon or grilled with sauce...6 oz or 10??
Not to say that everyone has to meticulously measure everything, BUT if people took a little time to actually measure a few of their typical food choices, they'd be amazed by how much they're consuming. Here's a little example....say you think you're eating 1 TBSP of peanut butter each night, but you're actually eating 2....that's an extra 95 calories....which is over 34,000 calories per year...equating to an extra 9+ pounds.
And that was just 1 TBSP of peanut butter.
Well, on that note I am heading to bed. Its 9pm and that bed is calling my name.
Question of the night: What's the one food you KNOW you overeat unless you practice some serious will power and portion control??
Mine would fittingly be peanut butter. I love it. Creamy, crunchy, extra crunchy,...I don't discriminate :)
I thought I would feel more rested today, but I couldn't fall asleep until after 10 last night. I'm old. I know. I took a nap at 6pm, which proved to be a bad move. I woke up about 30 minutes later like a child ready for my bottle. And by bottle, I mean protein shake. Next thing I know I'm painting my nails and freaking out over Bradley Cooper having a mustache at the Oscars. Mustaches are creepy. But if he'd just taken off his shirt, I wouldn't have noticed it. Wonder if he ever looks in the mirror and says "Yes, I'm hot"....and then God beams down "Uhhh....you're welcome"...
God: 1. Cooper: 0.
And we are moving on...
Today was a typical Monday, but my body felt like a noodle after that 6 mile run yesterday. Everything felt more heavy than usual. I had shoulders, biceps, and then finished with sprints. The only thing I don't like about training biceps is that my forearms usually go numb after the first 2 exercises. I told Garret today that I wanted bigger biceps....he looked at me like I was nuts. Fine.
Sprints were tough, but doable. Hamstrings are still extremely tight and pulled on every single stride. Boooo. I did 15 seconds on, 30 off, for 20 minutes and then finished with 20 minutes steady-state on the treadmill and eliptical. Pretty pooped by the end. Glad to be done. Tomorrow is chest and quads....better get my mind right.
Random interaction today...
I had a client hand me a "food journal" today so that I could go over some diet changes with her. I've seen dozens and dozens of food journals, but it never ceases to amaze me that people have absolutely no clue what they put in their mouth. It basically looked like this:
Monday:
cereal
manicotti
pistachios
salmon
Ummm...ok....estimated portion? Are we talking 1 measured cup of cereal or 2 bowls? skim milk or 2%? How much manicotti? 20 pistachios or a 10 oz container? Plain salmon or grilled with sauce...6 oz or 10??
Not to say that everyone has to meticulously measure everything, BUT if people took a little time to actually measure a few of their typical food choices, they'd be amazed by how much they're consuming. Here's a little example....say you think you're eating 1 TBSP of peanut butter each night, but you're actually eating 2....that's an extra 95 calories....which is over 34,000 calories per year...equating to an extra 9+ pounds.
And that was just 1 TBSP of peanut butter.
Well, on that note I am heading to bed. Its 9pm and that bed is calling my name.
Question of the night: What's the one food you KNOW you overeat unless you practice some serious will power and portion control??
Mine would fittingly be peanut butter. I love it. Creamy, crunchy, extra crunchy,...I don't discriminate :)
Sunday, February 26, 2012
Breaking out the blender...
Ah yes, hello Sunday.
I was able to sleep in (almost made it all the way to 7am), and then it was straight to the kitchen for my weekly food prep. It takes about 2 hours, but covers my daily meals Monday-Thursday. I boil eggs, bake chicken, make turkey meatballs, cut avocado, cook brussel sprouts, and prepare my husband's dinner for the next couple of nights while I'm knee deep in food. Sounds crazy to some, but think about how much time you spend everyday in the kitchen trying to make dinner/lunches/snacks etc...I just manage to consolidate mine to a couple hours on Sunday morning. Honestly, I'd be fine if I never had to peel another egg. My kitchen smells strange, and I keep Tupperware in business.
My cold is still making breathing hard and my eyes have been watering all day. So naturally, I decided to hit a 6 mile run while I was feeling like crap and it was 45 degrees outside. I don't know what I was thinking...but I made it and had Ryan help stretch me when I was done. My hamstrings and glutes are more sore than they've been in months and sitting on the toilet is inconvenient to the whole situation. I'm practically dehydrated trying to avoid it...perhaps not the best strategy.
The rest of the day is a blur...I am exhausted and have napped a couple of times. Once while watching The Lion King. Hello 1994....where are my Keds? Those were the days...
I'm not really in the mood for solid food for dinner. Looks like its going to be a protein shake kind of night. I've pretty much mastered that art....chocolate protein powder, ice, milk, agave nectar, cocoa powder and peanut butter. Mmmm....protein overload. My kidneys are crying just thinking about it.
New week ahead folks.
Grab it by the horns.
No excuses.
New opportunities.
Go get it!
I was able to sleep in (almost made it all the way to 7am), and then it was straight to the kitchen for my weekly food prep. It takes about 2 hours, but covers my daily meals Monday-Thursday. I boil eggs, bake chicken, make turkey meatballs, cut avocado, cook brussel sprouts, and prepare my husband's dinner for the next couple of nights while I'm knee deep in food. Sounds crazy to some, but think about how much time you spend everyday in the kitchen trying to make dinner/lunches/snacks etc...I just manage to consolidate mine to a couple hours on Sunday morning. Honestly, I'd be fine if I never had to peel another egg. My kitchen smells strange, and I keep Tupperware in business.
My cold is still making breathing hard and my eyes have been watering all day. So naturally, I decided to hit a 6 mile run while I was feeling like crap and it was 45 degrees outside. I don't know what I was thinking...but I made it and had Ryan help stretch me when I was done. My hamstrings and glutes are more sore than they've been in months and sitting on the toilet is inconvenient to the whole situation. I'm practically dehydrated trying to avoid it...perhaps not the best strategy.
The rest of the day is a blur...I am exhausted and have napped a couple of times. Once while watching The Lion King. Hello 1994....where are my Keds? Those were the days...
I'm not really in the mood for solid food for dinner. Looks like its going to be a protein shake kind of night. I've pretty much mastered that art....chocolate protein powder, ice, milk, agave nectar, cocoa powder and peanut butter. Mmmm....protein overload. My kidneys are crying just thinking about it.
New week ahead folks.
Grab it by the horns.
No excuses.
New opportunities.
Go get it!
Friday, February 24, 2012
REFOCUS Friday
First, a thank you to Miss Lauren for the blog title today. She recommended this last Friday after a conversation we had, but I had already posted for that day. So here it is 7 days later, but still great :)
My day began at 6:38. Yes, I slept until 6:38...uninterrupted. Well, sort of....I woke up sweating (because apparently I'm the youngest person with menopause/hot flashes), so I opened a window. That ended up being a bad idea because Oscar is like a moth to a flame with open windows. About 10 minutes later he was on his hind legs meowing like he was about to pull an Evil Knievel move from our second story window. Stupid cat. That was the end of the window-open-because-I-was-hot event at 2am.
Started the day with some cleaning and then worked on my hip-hop routine for tomorrow's class. Thankfully, I was on a roll with that. Looking forward to it...
I think Fridays are the hardest day to workout.
You're tired by the end of the week, ready to relax, and sometimes lose a little bit of focus gearing up for the weekend. I find that Fridays can often be the kick-off to "weekend detours". Wheat I mean is that our schedules are off, and our tendency to veer from the things necessary to achieve our goals increases. Its in those moments we have to remind ourselves why we started this journey in the first place....where we are headed....and that every workout is important. Its tough, I get it. Don't think, just DO.
I often start my Friday workouts in sort of a robot-mode trying not to think about all the wind I'll be sucking moments later. Today was no exception. Due to this sickness crud I'm fighting off, I was sweating profusely and my heartrate was higher than normal. I sounded like a smoker. My music of choice today consisted of Rise Against, The Wanted, Of Monsters and Men, and of course some Linkin Park. As long as I have it loud enough so I cannot hear myself breathe or think I'm good to go.
I had shoulders, hamstrings and glutes. It was a tough hour and 20 minutes...and it was a relief to get in the car and drive home. Protein shake, shower, eat, then off to run errands.
I listened to an excellent blurb today by Todd Durkin. He's an internationally known trainer who works with professional quarterbacks, golfers, bodybuilders, and everyday fitness clients. His enthusiasm and passion is contagious. I admire him because he is real. One thing he talked about today was leadership and the many influences in our life that contribute to each of us as a leader. One thing that stood out to me was our "inner circle." So often we forget that the people we surround ourselves with greatly impact our outlook on the world, the decisions we make, and where we place our time and efforts. I remind our young athletes of this all the time as they navigate the often bumpy road of high school and college athletics. But, when was the last time we stopped to consider those closest to us? Are they supportive, driven, honest, and grounded? Are the relationships draining or empowering? How is this aspect of our lives effecting our overall mental and physical health?
A few powerful questions to consider...
That's it for now, and here's to a little refocus and a great weekend ahead!
My day began at 6:38. Yes, I slept until 6:38...uninterrupted. Well, sort of....I woke up sweating (because apparently I'm the youngest person with menopause/hot flashes), so I opened a window. That ended up being a bad idea because Oscar is like a moth to a flame with open windows. About 10 minutes later he was on his hind legs meowing like he was about to pull an Evil Knievel move from our second story window. Stupid cat. That was the end of the window-open-because-I-was-hot event at 2am.
Started the day with some cleaning and then worked on my hip-hop routine for tomorrow's class. Thankfully, I was on a roll with that. Looking forward to it...
I think Fridays are the hardest day to workout.
You're tired by the end of the week, ready to relax, and sometimes lose a little bit of focus gearing up for the weekend. I find that Fridays can often be the kick-off to "weekend detours". Wheat I mean is that our schedules are off, and our tendency to veer from the things necessary to achieve our goals increases. Its in those moments we have to remind ourselves why we started this journey in the first place....where we are headed....and that every workout is important. Its tough, I get it. Don't think, just DO.
I often start my Friday workouts in sort of a robot-mode trying not to think about all the wind I'll be sucking moments later. Today was no exception. Due to this sickness crud I'm fighting off, I was sweating profusely and my heartrate was higher than normal. I sounded like a smoker. My music of choice today consisted of Rise Against, The Wanted, Of Monsters and Men, and of course some Linkin Park. As long as I have it loud enough so I cannot hear myself breathe or think I'm good to go.
I had shoulders, hamstrings and glutes. It was a tough hour and 20 minutes...and it was a relief to get in the car and drive home. Protein shake, shower, eat, then off to run errands.
I listened to an excellent blurb today by Todd Durkin. He's an internationally known trainer who works with professional quarterbacks, golfers, bodybuilders, and everyday fitness clients. His enthusiasm and passion is contagious. I admire him because he is real. One thing he talked about today was leadership and the many influences in our life that contribute to each of us as a leader. One thing that stood out to me was our "inner circle." So often we forget that the people we surround ourselves with greatly impact our outlook on the world, the decisions we make, and where we place our time and efforts. I remind our young athletes of this all the time as they navigate the often bumpy road of high school and college athletics. But, when was the last time we stopped to consider those closest to us? Are they supportive, driven, honest, and grounded? Are the relationships draining or empowering? How is this aspect of our lives effecting our overall mental and physical health?
A few powerful questions to consider...
That's it for now, and here's to a little refocus and a great weekend ahead!
Thursday, February 23, 2012
Gone in 60 seconds
Thursday night...a quiet Thursday night...ahhh...
This week has worn me pretty thin to say the least. Fighting this cold has been fun...no really...I'll keep telling myself this until its actually true. Seriously though, thank God for night-time medicine...think I went unconscious at some point last night. Slept like a baby until my alarm went off. Then it was time to get rolling. Oh I rolled, believe me...
My day started off pretty normal...well, my definition at least. Steady flow of clients until it was my turn to kick my own rear in a workout. Honestly, I felt weak today. My body felt a little sluggish, with some minor aches (probably due to the cold/sinus mess). I trudged through core, back, and some 1 minute intervals on the treadmill at the end. I know, I can't believe I actually ran today. I figured I might as well kick myself while I was down. No better way than on the treadmill. And while some people prefer 1 minute intervals, I really really dislike them. THIS was not built for anything beyond a 30 second sprint. Which, probably explains why I threw up several times running the 400m in middle/high school. It hated me, and the feeling was pretty mutual. 15 seconds is great, and 8 seconds going all-out is like heaven to me. One minute feels like an eternity. You marathoners laugh,...eh...I think you all are a little nuts anyway. ;)
Needless to say, I was thankful to get through the workout even if it didn't feel exactly how I'd hoped. Some days are like that.
I had a huge break-through moment with a client yesterday that I was truly eager to share...
Long story short, she's been obsessing over her weight the past several months because the scale has not budged much. (She's lost 90 pounds and well within a healthy weight range). A couple of pounds here and there, but not the "ideal" she had in her head. I kept asking her "How are your clothes fitting?....Do you feel differently when you look in the mirror?" She said her clothes were not as tight and that she feels better, but she was still hung up on the scale number. Ugh. I go through this with female clients ALL THE TIME....at some point in your fitness journey, you have to let go of "that number." As you get in better shape, the weight does not just fall off as easily, and in fact, you might put on weight at some point because you're increasing muscle mass.
She couldn't stand it anymore. She needed more validation that what she was doing was working. So she asked me to measure her bodyfat. I honestly think she thought there would be no change since the scale was not moving. Boy was she wrong. Down over 5% body fat, which equated to over 7 pounds.
For the first time in months I saw her confident in herself, believing in what she was doing, and ready to continue forward. I was thrilled,....and reminded once again why I love what I do.
Well, I just finished my cabbage/chicken/cottage cheese concoction...oh so good.
Almost bedtime for me and then some sleeping-in for tomorrow. Looking forward to cleaning, working out, and then some ME-time for the afternoon. A pedicure sounds amazing right now, but there's no way they would want to touch my feet. Its fine. I get it.
9:45...I can hardly think straight. Time for bed. Night!
This week has worn me pretty thin to say the least. Fighting this cold has been fun...no really...I'll keep telling myself this until its actually true. Seriously though, thank God for night-time medicine...think I went unconscious at some point last night. Slept like a baby until my alarm went off. Then it was time to get rolling. Oh I rolled, believe me...
My day started off pretty normal...well, my definition at least. Steady flow of clients until it was my turn to kick my own rear in a workout. Honestly, I felt weak today. My body felt a little sluggish, with some minor aches (probably due to the cold/sinus mess). I trudged through core, back, and some 1 minute intervals on the treadmill at the end. I know, I can't believe I actually ran today. I figured I might as well kick myself while I was down. No better way than on the treadmill. And while some people prefer 1 minute intervals, I really really dislike them. THIS was not built for anything beyond a 30 second sprint. Which, probably explains why I threw up several times running the 400m in middle/high school. It hated me, and the feeling was pretty mutual. 15 seconds is great, and 8 seconds going all-out is like heaven to me. One minute feels like an eternity. You marathoners laugh,...eh...I think you all are a little nuts anyway. ;)
Needless to say, I was thankful to get through the workout even if it didn't feel exactly how I'd hoped. Some days are like that.
I had a huge break-through moment with a client yesterday that I was truly eager to share...
Long story short, she's been obsessing over her weight the past several months because the scale has not budged much. (She's lost 90 pounds and well within a healthy weight range). A couple of pounds here and there, but not the "ideal" she had in her head. I kept asking her "How are your clothes fitting?....Do you feel differently when you look in the mirror?" She said her clothes were not as tight and that she feels better, but she was still hung up on the scale number. Ugh. I go through this with female clients ALL THE TIME....at some point in your fitness journey, you have to let go of "that number." As you get in better shape, the weight does not just fall off as easily, and in fact, you might put on weight at some point because you're increasing muscle mass.
She couldn't stand it anymore. She needed more validation that what she was doing was working. So she asked me to measure her bodyfat. I honestly think she thought there would be no change since the scale was not moving. Boy was she wrong. Down over 5% body fat, which equated to over 7 pounds.
For the first time in months I saw her confident in herself, believing in what she was doing, and ready to continue forward. I was thrilled,....and reminded once again why I love what I do.
Well, I just finished my cabbage/chicken/cottage cheese concoction...oh so good.
Almost bedtime for me and then some sleeping-in for tomorrow. Looking forward to cleaning, working out, and then some ME-time for the afternoon. A pedicure sounds amazing right now, but there's no way they would want to touch my feet. Its fine. I get it.
9:45...I can hardly think straight. Time for bed. Night!
Tuesday, February 21, 2012
...because LIFE is heavy...
It was one of those mornings when I woke up fairly certain that whatever battle went on between me and the sheets last night,...I lost. I had sheet marks all over my face...up and down my arms...my stomach...it was ridiculous. I stumbled to the bathroom and nearly scared myself when I turned on the light. Honestly, 4:30 looks good on no one. One day I'll snap a photo and post it...riiight...then I'll lose half my business and scare the crap out of some 12 year old Russian surfing the net. Yeah, not going to happen...
It was a slow start for me prior to coffee and then I had to hit the ground running. My morning was pretty busy and exciting to welcome back a client of mine who I haven't seen in awhile. Its tough sometimes when clients go on a hiatus because if its for personal or financial reasons you never want to push the envelop. BUT, for others its a matter of simply not making the time and then getting into a bad spiral of "well, I haven't been in 4 weeks, might as well not go this week...". That's crap....and that was me putting it nicely. Every day is a new day, a new opportunity,...treat it as such.
My workout today was chest, quads, and core. What a combo. I started with all my chest lifts and did a nice little 12, 10, 8, 6 rep range on my bigger, compound movements. It felt great to lift heavy. Who am I kidding, it always feels great to lift heavy :) I moved on to quads and kept reps 15 on all my lifts. The superset of leg press and leg extension after my back squats proved to be horrible. And by horrible I mean hurt-so-good. I literally wanted to lay in fetal position after the 4th set. I would have paid money to lay in the fetal position. I finished with 50 squat jumps...5 sets of 10, 15 seconds rest between sets. I was done.
I truly had no desire to do any cardio after that workout, but knew my legs would be extremely sore if I didn't do at least a little something. I started hiking up the incline and settled in after about 8 minutes. I only did 25 minutes, but that's about 25 minutes more than what my legs wanted. And apparently, I don't care what my legs want because I just mutilated them on leg extensions. So twisted...
There's a fine line in pushing yourself and listening to your body,...when it needs to rest or take it easy. I definitely have clients/athletes who will push themselves to the point of overtraining and I literally have to force them to take a day/week off. And then there is the other percentage of people...whose pain threshold is about a 1.5 on a scale of 1-10. I look at them and something starts to hurt. Where sweating is bad, struggle is unbearable, and just the thought of working out makes them want to quit. That's reality. I don't like it,...wish I could change it,...but it is what it is. They need me and in a strange way I need them...to push me as a trainer to understand what motivates and drives them. I think for the most part though, the majority of people fall in the 2nd category. We live in a society of a quick-fix to everything, AND one that loves to blame outside influences for internal problems. So naturally, why would we love to truly work hard in the gym..??....pushing ourselves to the limit and mentally/emotionally confronting the issues that are keeping us from our goals..??... BECAUSE ITS HARD. Its easier to sit back, point the finger, be comfortably uncomfortable, and hope that one day things will just change. That sounds ridiculous, and yet we do it on a daily basis.
Something to ponder. What's holding you back? The answer is yourself.
I get fired up about this.
I think I'm sweating on the keyboard.
Almost 8:00 and I need to head to bed soon. I can feel myself catching a bug and I really cannot afford to get sick...got to recharge the machine.
I just sneezed all over my computer. Perfect timing.
Hump day here we come. Remember, its another opportunity...seize it. No excuses.
It was a slow start for me prior to coffee and then I had to hit the ground running. My morning was pretty busy and exciting to welcome back a client of mine who I haven't seen in awhile. Its tough sometimes when clients go on a hiatus because if its for personal or financial reasons you never want to push the envelop. BUT, for others its a matter of simply not making the time and then getting into a bad spiral of "well, I haven't been in 4 weeks, might as well not go this week...". That's crap....and that was me putting it nicely. Every day is a new day, a new opportunity,...treat it as such.
My workout today was chest, quads, and core. What a combo. I started with all my chest lifts and did a nice little 12, 10, 8, 6 rep range on my bigger, compound movements. It felt great to lift heavy. Who am I kidding, it always feels great to lift heavy :) I moved on to quads and kept reps 15 on all my lifts. The superset of leg press and leg extension after my back squats proved to be horrible. And by horrible I mean hurt-so-good. I literally wanted to lay in fetal position after the 4th set. I would have paid money to lay in the fetal position. I finished with 50 squat jumps...5 sets of 10, 15 seconds rest between sets. I was done.
I truly had no desire to do any cardio after that workout, but knew my legs would be extremely sore if I didn't do at least a little something. I started hiking up the incline and settled in after about 8 minutes. I only did 25 minutes, but that's about 25 minutes more than what my legs wanted. And apparently, I don't care what my legs want because I just mutilated them on leg extensions. So twisted...
There's a fine line in pushing yourself and listening to your body,...when it needs to rest or take it easy. I definitely have clients/athletes who will push themselves to the point of overtraining and I literally have to force them to take a day/week off. And then there is the other percentage of people...whose pain threshold is about a 1.5 on a scale of 1-10. I look at them and something starts to hurt. Where sweating is bad, struggle is unbearable, and just the thought of working out makes them want to quit. That's reality. I don't like it,...wish I could change it,...but it is what it is. They need me and in a strange way I need them...to push me as a trainer to understand what motivates and drives them. I think for the most part though, the majority of people fall in the 2nd category. We live in a society of a quick-fix to everything, AND one that loves to blame outside influences for internal problems. So naturally, why would we love to truly work hard in the gym..??....pushing ourselves to the limit and mentally/emotionally confronting the issues that are keeping us from our goals..??... BECAUSE ITS HARD. Its easier to sit back, point the finger, be comfortably uncomfortable, and hope that one day things will just change. That sounds ridiculous, and yet we do it on a daily basis.
Something to ponder. What's holding you back? The answer is yourself.
I get fired up about this.
I think I'm sweating on the keyboard.
Almost 8:00 and I need to head to bed soon. I can feel myself catching a bug and I really cannot afford to get sick...got to recharge the machine.
I just sneezed all over my computer. Perfect timing.
Hump day here we come. Remember, its another opportunity...seize it. No excuses.
Monday, February 20, 2012
"...eee i eee i ooooo"
Oh Monday, you are like a bad rash...
I was completely thrown off my schedule this morning since I went into work later due to the weather. I would not have thought anything of it except I skidded yesterday about 40yds through a stop sign and into a cement median....sooo I was a little apprehensive about trying to get to work by 5:30. Some of you roll your eyes and that's fine,...apparently you are God's gift to driving in bad weather. Congratulations.
Nonetheless, my day got off to an unusual start and then it was to the grind. I felt a little out of sorts, and then it was time for my workout. Awesome day to forget my biker shorts. Ugh. I jump in the car and head to TJMaxx to grab a pair. This is how well I know that store....
They constantly screw up the NIKE PRO compression shorts and put the womens with the men's underwear, so that's where I headed. I was in and out of that store in 7 minutes with bikers in hand. The only bad thing was that they do not carry the typical 5" inseam shorts that I buy. Nope, had to go with the 2. It was high school volleyball season all over again...but with a greater "landscape" to cover. Dear Lord...doing sprints was no longer the G-rated version. I had glutes flying all over the place. For the record, I am grateful for the extra 3 inches.
I had shoulders/biceps and sprints. Great workout...everything felt a little heavier than normal, but overall I was pleased.
Sooo...a quick recap of my weekend with my sidekick. Payton and I had an amazing time...shopping...baking cookies....playing...eating fro-yo...waking up at 3am....ya know, the usual. I nearly lost my voice singing The Wheels on the Bus and Old McDonald in the car. Apparently, its not a concert...I was on a roll, what can I say...
Yes, I was exhausted by Sunday but definitely worth it....I already miss her...
And finding raisins, animal crackers, and grapes in my backseat has been like a weird treasure hunt...without the hunt...stuff just keeps showing up...
Well, Monday is in the books and Tuesday awaits...
Time for some shut-eye, night!
I was completely thrown off my schedule this morning since I went into work later due to the weather. I would not have thought anything of it except I skidded yesterday about 40yds through a stop sign and into a cement median....sooo I was a little apprehensive about trying to get to work by 5:30. Some of you roll your eyes and that's fine,...apparently you are God's gift to driving in bad weather. Congratulations.
Nonetheless, my day got off to an unusual start and then it was to the grind. I felt a little out of sorts, and then it was time for my workout. Awesome day to forget my biker shorts. Ugh. I jump in the car and head to TJMaxx to grab a pair. This is how well I know that store....
They constantly screw up the NIKE PRO compression shorts and put the womens with the men's underwear, so that's where I headed. I was in and out of that store in 7 minutes with bikers in hand. The only bad thing was that they do not carry the typical 5" inseam shorts that I buy. Nope, had to go with the 2. It was high school volleyball season all over again...but with a greater "landscape" to cover. Dear Lord...doing sprints was no longer the G-rated version. I had glutes flying all over the place. For the record, I am grateful for the extra 3 inches.
I had shoulders/biceps and sprints. Great workout...everything felt a little heavier than normal, but overall I was pleased.
Sooo...a quick recap of my weekend with my sidekick. Payton and I had an amazing time...shopping...baking cookies....playing...eating fro-yo...waking up at 3am....ya know, the usual. I nearly lost my voice singing The Wheels on the Bus and Old McDonald in the car. Apparently, its not a concert...I was on a roll, what can I say...
Yes, I was exhausted by Sunday but definitely worth it....I already miss her...
And finding raisins, animal crackers, and grapes in my backseat has been like a weird treasure hunt...without the hunt...stuff just keeps showing up...
Well, Monday is in the books and Tuesday awaits...
Time for some shut-eye, night!
Friday, February 17, 2012
Starting the morning off RIGHT
Ah yes, Friday.
I slept in until 5:50...highlight of my day thus far. Well that, and the protein pancakes I made. They were pretty much perfection. I am easily pleased, what can I say.
I've already had several people ask me for the recipe, so here it is:
1/2 cup oatmeal
6 egg whites
2 tsp vanilla
1 packet stevia
dash of salt
cinnamon (I don't measure it, sorry)
*if you want to make them pumpkin flavor (which is unbelievably good), add 2 spoon fulls of canned pumpkin, a dash of nutmeg, and pumpkin spice
1. Whisk everything together until you get carpol tunnel or start to break a sweat.
2. Put skillet on medium heat and be sure to use spray oil/olive oil to prevent sticking (they will stick pretty bad if not because they are so lean)...you'll also need to turn the skillet down after each pancake if cooking them individually
3. Whisk batter before pouring each pancake so the oats do not settle at the bottom.
4. I top them with sugar free syrup, but peanut butter is also A-M-A-Z-I-N-G, and it suddenly becomes an almost-better-than-sex breakfast.
Your welcome.
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I could eat 3 more....ok 5. This is probably my favorite breakfast recipe. Hope you enjoy...some people add mashed banana to the batter for a little different flavor. Get creative.
Well, its shoulder/hamstring day. Thankfully, my legs feel good and ready to roll, so we'll see how this goes.
I had someone ask me about how your weight training routine should change while dieting. It shouldn't. What BUILDS muscle, also MAINTAINS it. Muscle provides the shape to your body when you drop body fat. So you want to maintain the muscle you've worked hard to build when you start to drop calories. Truth is, if you're lifting heavy (to failure) AND in a caloric deficit great enough to promote fat loss, you can't really build additional muscle. This phenomenon might occur during the first 6-8 weeks for people who have NEVER worked out before or never seriously anyway. But after that, the more in-shape you become, the more you are fighting to bust plateaus and go through waves of building muscle, losing fat, and then maintaining.
With all that said, its important to continue to lift heavy while dieting. The high rep (20+), low weight stuff is for the birds.
On that note, I've got some laundry to fold, a workout to write up, and then get my mind right for Miss Payton. My niece is staying with us tonight and we're going to party like its 1999....and then be in bed by 8. Ha. Not sure who will fall asleep first, me or a 2 1/2 year old...
I am pumped though :)
Have a great Friday!
I slept in until 5:50...highlight of my day thus far. Well that, and the protein pancakes I made. They were pretty much perfection. I am easily pleased, what can I say.
I've already had several people ask me for the recipe, so here it is:
1/2 cup oatmeal
6 egg whites
2 tsp vanilla
1 packet stevia
dash of salt
cinnamon (I don't measure it, sorry)
*if you want to make them pumpkin flavor (which is unbelievably good), add 2 spoon fulls of canned pumpkin, a dash of nutmeg, and pumpkin spice
1. Whisk everything together until you get carpol tunnel or start to break a sweat.
2. Put skillet on medium heat and be sure to use spray oil/olive oil to prevent sticking (they will stick pretty bad if not because they are so lean)...you'll also need to turn the skillet down after each pancake if cooking them individually
3. Whisk batter before pouring each pancake so the oats do not settle at the bottom.
4. I top them with sugar free syrup, but peanut butter is also A-M-A-Z-I-N-G, and it suddenly becomes an almost-better-than-sex breakfast.
Your welcome.
.jpg)
I could eat 3 more....ok 5. This is probably my favorite breakfast recipe. Hope you enjoy...some people add mashed banana to the batter for a little different flavor. Get creative.
Well, its shoulder/hamstring day. Thankfully, my legs feel good and ready to roll, so we'll see how this goes.
I had someone ask me about how your weight training routine should change while dieting. It shouldn't. What BUILDS muscle, also MAINTAINS it. Muscle provides the shape to your body when you drop body fat. So you want to maintain the muscle you've worked hard to build when you start to drop calories. Truth is, if you're lifting heavy (to failure) AND in a caloric deficit great enough to promote fat loss, you can't really build additional muscle. This phenomenon might occur during the first 6-8 weeks for people who have NEVER worked out before or never seriously anyway. But after that, the more in-shape you become, the more you are fighting to bust plateaus and go through waves of building muscle, losing fat, and then maintaining.
With all that said, its important to continue to lift heavy while dieting. The high rep (20+), low weight stuff is for the birds.
On that note, I've got some laundry to fold, a workout to write up, and then get my mind right for Miss Payton. My niece is staying with us tonight and we're going to party like its 1999....and then be in bed by 8. Ha. Not sure who will fall asleep first, me or a 2 1/2 year old...
I am pumped though :)
Have a great Friday!
Wednesday, February 15, 2012
Hump-day, you win...
I'm staring at a bowl full of kale and I have a feeling it might come back to haunt me. I love me some greens. Some kids eat play-dough or glue,...I remember tasting grass several times. At what point is that concerning for a parent??...
Not sure which is more disturbing, the fact that I ate grass a few times in the 80's or that I rocked a mullet while doing so. Then again, I think they go hand and hand...
Wednesdays kick me in the rear....hard. I was a walking zombie. I was thrilled last night going to bed knowing that I could sleep in just a little longer and get up at 4:48 instead of 4:18. I know I know, its not 4:50 and 4:20. I have a weird thing about setting my alarm on even numbers but not on zero. OCD moment, welcome to my world. Back to the story. I went to bed happy to have a few more minutes of sleep, but daggone if my body did not wake up at 4:18 on the dot. Booooo. Head was pounding, eyes were drooping, and Oscar's standing at the foot of the bed staring at me like a tuna pattie. Hump day had arrived. I literally waddled out of bed.
It was a typical Wednesday at the gym. After my morning crowd it was time for my own workout. The good/bad thing about hump day is that its generally the day I only have cardio. So its over in 40-45 minutes, but its still cardio. Its like a quick punch to the face. It might be quick, but its still a punch to the face.
I was so tired by the time I needed to do sprints that I literally felt dizzy and found it hard to formulate sentences that actually made sense. Did I drink at 9am and not know it? I couldn't sit and think about it, I just had to change clothes, get on the treadmill, and MOVE. I started off with flat sprints and then moved to hill sprints. The only good thing about hill sprints is that your body will instinctively do whatever it takes not to do a face-plant on the treadmill. Given that I had squats and leg press yesterday, I was shocked at how good my legs felt. And by "good" I just mean that every stride didn't hurt. I was no Usain Bolt on that thing, but my white legs were trucking along as best they could.
After sprints I walked at incline 11 for 20 minutes. Longest 20 minutes of my day right there. I was surfing through the 'ol ipod to find any song that would make the time go by quicker. Here's a few that do it for me right now:
Move that body - Nelly, Akon, and T-Pain
Glad you came - The Wanted
Sing - My Chemical Romance
Faint - Linkin Park
Red to Black - Fort Minor
The Cave - Mumford and Sons
Power - Kanye West
...a little variety to keep me going...
Every now and then I have to rock the 90s with some old Nirvana, Cranberries, and Oasis. A handful of you will read this and not know who in the world I am talking about. You are too young and I don't like you at the moment because I feel old and my joints hurt. I'm like a ball of sunshine after 7pm...
On that note, I am done.
I am exhausted.
I need to wash my hair (no need to mention how long its been).
Unpack and repack my gym bag.
Contemplate doing laundry.
Decide not to do laundry.
Go to bed.
That's my list for the next 20 minutes. Have a great night...
Not sure which is more disturbing, the fact that I ate grass a few times in the 80's or that I rocked a mullet while doing so. Then again, I think they go hand and hand...
Wednesdays kick me in the rear....hard. I was a walking zombie. I was thrilled last night going to bed knowing that I could sleep in just a little longer and get up at 4:48 instead of 4:18. I know I know, its not 4:50 and 4:20. I have a weird thing about setting my alarm on even numbers but not on zero. OCD moment, welcome to my world. Back to the story. I went to bed happy to have a few more minutes of sleep, but daggone if my body did not wake up at 4:18 on the dot. Booooo. Head was pounding, eyes were drooping, and Oscar's standing at the foot of the bed staring at me like a tuna pattie. Hump day had arrived. I literally waddled out of bed.
It was a typical Wednesday at the gym. After my morning crowd it was time for my own workout. The good/bad thing about hump day is that its generally the day I only have cardio. So its over in 40-45 minutes, but its still cardio. Its like a quick punch to the face. It might be quick, but its still a punch to the face.
I was so tired by the time I needed to do sprints that I literally felt dizzy and found it hard to formulate sentences that actually made sense. Did I drink at 9am and not know it? I couldn't sit and think about it, I just had to change clothes, get on the treadmill, and MOVE. I started off with flat sprints and then moved to hill sprints. The only good thing about hill sprints is that your body will instinctively do whatever it takes not to do a face-plant on the treadmill. Given that I had squats and leg press yesterday, I was shocked at how good my legs felt. And by "good" I just mean that every stride didn't hurt. I was no Usain Bolt on that thing, but my white legs were trucking along as best they could.
After sprints I walked at incline 11 for 20 minutes. Longest 20 minutes of my day right there. I was surfing through the 'ol ipod to find any song that would make the time go by quicker. Here's a few that do it for me right now:
Move that body - Nelly, Akon, and T-Pain
Glad you came - The Wanted
Sing - My Chemical Romance
Faint - Linkin Park
Red to Black - Fort Minor
The Cave - Mumford and Sons
Power - Kanye West
...a little variety to keep me going...
Every now and then I have to rock the 90s with some old Nirvana, Cranberries, and Oasis. A handful of you will read this and not know who in the world I am talking about. You are too young and I don't like you at the moment because I feel old and my joints hurt. I'm like a ball of sunshine after 7pm...
On that note, I am done.
I am exhausted.
I need to wash my hair (no need to mention how long its been).
Unpack and repack my gym bag.
Contemplate doing laundry.
Decide not to do laundry.
Go to bed.
That's my list for the next 20 minutes. Have a great night...
Tuesday, February 14, 2012
Squats and Roses
Oh Valentine's Day...here we go.
I'll be honest, I am not a huge fan of Valentines...mainly because I know every man dreads it and I spend money buying candy that will ultimately contribute to my husband's waistline and ADD. (Ok, I don't know for certain if he has ADD, but attention deficit occurs fairly often in our house...) And why should it take a holiday for us to show love??...it shouldn't...period.
Nonetheless, I got him a little bit of candy and I have a feeling there will be a pile of wrappers beside the recliner tomorrow morning.
My day started with an obscene amount of coffee, the usual. Happy V-day to me. My first client this morning ran in a 5k last weekend and told me she was so discouraged. I was blown away. She beat her last time by 2 minutes, and was initially proud of herself for marking her calendar with 4 upcoming races...so what was going on??! (She is new to this and is on a journey of losing a little bit of weight). I was so curious as to why she felt discouraged so she went on to explain.... Apparently there were 2 big hills at the end of the race and for the first time in months of running, she had to actually walk to finish. It really threw me off when she said "I felt like a failure!" Wait....what?!! All she could see were the hills, but she didn't think of this logically......what if the hills came at the beginning of the race? What if she knew they would be there and could plan for them? What if this was her 15th race and not her 3rd? She nodded and said it made sense.
I was thankful she opened up about it because I can't imagine her going the next week or two thinking she was a complete failure because she had to walk to finish a race, and yet still managed to beat her last time. But what a reminder that perspective is everything...
My training the last 2 days has been good, but hard. Yesterday I had shoulders, biceps, and then sprints. I honestly had NO desire to do my sprints. I was beyond the point of trying to talk myself into them or use any type of positive self-talk to get this train moving. It was one of those moments when I just told myself to shut-up and get on the treadmill. 20 minutes of sprints, 20 seconds on...30 seconds walk, speed 12....followed by 20 minutes of walking incline 12. My body was completely spent after that. And today was just as tiring...chest and quads. I finished with some cardio and then called it a day.
I am exhausted.
I came home to a 2lb box of sugarfree chocolates...haha...way to go babe. At least its sugar free. I would have taken chicken breasts, but apparently those don't come in a pretty heart-shaped box. Come on Whitman's, get on it.
I can't take myself seriously right now. My mom gave me and my sister-in-law some extremely festive pj's for Valentine's Day. It looks like cupid threw up on my pants. Got to love my mom. She's probably running around with strap-on wings and an bow/arrow....explains a lot...
Well, I am heading to bed. Wednesday is on its way...more sprints await tomorrow, and I better bring my A-game. Night folks :)
I'll be honest, I am not a huge fan of Valentines...mainly because I know every man dreads it and I spend money buying candy that will ultimately contribute to my husband's waistline and ADD. (Ok, I don't know for certain if he has ADD, but attention deficit occurs fairly often in our house...) And why should it take a holiday for us to show love??...it shouldn't...period.
Nonetheless, I got him a little bit of candy and I have a feeling there will be a pile of wrappers beside the recliner tomorrow morning.
My day started with an obscene amount of coffee, the usual. Happy V-day to me. My first client this morning ran in a 5k last weekend and told me she was so discouraged. I was blown away. She beat her last time by 2 minutes, and was initially proud of herself for marking her calendar with 4 upcoming races...so what was going on??! (She is new to this and is on a journey of losing a little bit of weight). I was so curious as to why she felt discouraged so she went on to explain.... Apparently there were 2 big hills at the end of the race and for the first time in months of running, she had to actually walk to finish. It really threw me off when she said "I felt like a failure!" Wait....what?!! All she could see were the hills, but she didn't think of this logically......what if the hills came at the beginning of the race? What if she knew they would be there and could plan for them? What if this was her 15th race and not her 3rd? She nodded and said it made sense.
I was thankful she opened up about it because I can't imagine her going the next week or two thinking she was a complete failure because she had to walk to finish a race, and yet still managed to beat her last time. But what a reminder that perspective is everything...
My training the last 2 days has been good, but hard. Yesterday I had shoulders, biceps, and then sprints. I honestly had NO desire to do my sprints. I was beyond the point of trying to talk myself into them or use any type of positive self-talk to get this train moving. It was one of those moments when I just told myself to shut-up and get on the treadmill. 20 minutes of sprints, 20 seconds on...30 seconds walk, speed 12....followed by 20 minutes of walking incline 12. My body was completely spent after that. And today was just as tiring...chest and quads. I finished with some cardio and then called it a day.
I am exhausted.
I came home to a 2lb box of sugarfree chocolates...haha...way to go babe. At least its sugar free. I would have taken chicken breasts, but apparently those don't come in a pretty heart-shaped box. Come on Whitman's, get on it.
I can't take myself seriously right now. My mom gave me and my sister-in-law some extremely festive pj's for Valentine's Day. It looks like cupid threw up on my pants. Got to love my mom. She's probably running around with strap-on wings and an bow/arrow....explains a lot...
Well, I am heading to bed. Wednesday is on its way...more sprints await tomorrow, and I better bring my A-game. Night folks :)
Saturday, February 11, 2012
Pole dancing and meatballs...
Looks like winter finally decided to show up. Its cold, windy, and pretty much a rude awakening when you walk outside. I just got home from grocery shopping and I literally got tangled in my hair walking from my car. Its all fun and games until you catch a few strands in the eye...
Physically, I am drained. I took one client this morning before teaching hip-hop and then got on the treadmill to top off my Saturday-cardio-extravaganza. Let's be honest, the dancing was more fun. Speaking of, its funny how these cardio-pole-dancing classes are popping up everywhere. I have no doubt its a workout, buuuut I can't take myself seriously trying to "make it rain" while simultaneously trying to avoid a busted hip. And somehow wearing knee pads and a helmet just doesn't seem appropriate.
Needless to say, it was a great morning, great class, and my body is now in much need of REST. Tomorrow is my day off, but I might need to throw some stretching in there...I've got a knot the size of a golf ball in my rear. Nice visual, huh? You get the point, its tight.
I'm getting ready to make my turkey meatballs for the week. I absolutely love these things and they are super healthy. Here's the recipe:
1 pound 99% lean ground turkey
1/2 cup oatmeal
2 egg whites
whatever spices...I use Italian seasoning, garlic/parsley, sea salt, and a dash of oregano
1. Mix everything together and roll into 1.5" balls (makes 12)
2. Place in baking dish and cover with foil
3. Bake at 375 for 30-35 minutes (depends how hot your oven is)
I throw a little bit of avocado on mine when I eat them. Don't ask,...I eat weird combos all the time.
They break down to roughly 55 calories per meatball...can't beat that.
Well, I've got a quiet weekend planned...sort of. A couple of family events, the usual OCD cleaning fix, and then its back to the grind on Monday.
Enjoy your Saturday, get some much needed rest, and make HEALTH a priority!
Physically, I am drained. I took one client this morning before teaching hip-hop and then got on the treadmill to top off my Saturday-cardio-extravaganza. Let's be honest, the dancing was more fun. Speaking of, its funny how these cardio-pole-dancing classes are popping up everywhere. I have no doubt its a workout, buuuut I can't take myself seriously trying to "make it rain" while simultaneously trying to avoid a busted hip. And somehow wearing knee pads and a helmet just doesn't seem appropriate.
Needless to say, it was a great morning, great class, and my body is now in much need of REST. Tomorrow is my day off, but I might need to throw some stretching in there...I've got a knot the size of a golf ball in my rear. Nice visual, huh? You get the point, its tight.
I'm getting ready to make my turkey meatballs for the week. I absolutely love these things and they are super healthy. Here's the recipe:
1 pound 99% lean ground turkey
1/2 cup oatmeal
2 egg whites
whatever spices...I use Italian seasoning, garlic/parsley, sea salt, and a dash of oregano
1. Mix everything together and roll into 1.5" balls (makes 12)
2. Place in baking dish and cover with foil
3. Bake at 375 for 30-35 minutes (depends how hot your oven is)
I throw a little bit of avocado on mine when I eat them. Don't ask,...I eat weird combos all the time.
They break down to roughly 55 calories per meatball...can't beat that.
Well, I've got a quiet weekend planned...sort of. A couple of family events, the usual OCD cleaning fix, and then its back to the grind on Monday.
Enjoy your Saturday, get some much needed rest, and make HEALTH a priority!
Thursday, February 9, 2012
Crying shins...
It's 8:30 on Thursday night and the energy it would require right now to get out of this chair is more than I can muster. I am exhausted. Its the reoccurring theme of my life right now, and my mom would shake her head at me and tell me I need more balance. Yes, I know. I also haven't washed my hair in a few days...congrats mom, you raised an unsanitary child.
I have bags under my eyes, and most days I can fall asleep at a stop light on my way home if I didn't have music blaring in my ear. Its my own mini-concert in which my ear drums suffer but at least I'm awake.
Today was a good day, but I honestly was not looking forward to my entire workout. It was going to be long....and by Thursday, my body is sore, tired, and generally hurting in places that should never hurt. I had back, core, and high intensity intervals to follow. 2 hours later I was on the roller trying to gather enough energy to get my sweaty rear in the shower. I could have stayed on the floor.
Instead of sprints today, I had to get on the eliptical....stupid shin splints. There was no way I could sprint today, do my cardio tomorrow, and then teach hip-hop Saturday morning. I had to take one for the team and get on the college-girls-machine-of-choice. Boooo. I say that because every time I'd go in the gym at Elon it was like a sorority convention on the elipticals. Not much problem-solving going on there...
Another workout in the books. I finished with 20 minutes of intervals and then 20 minutes walking at incline 11. My legs were done.
I'm looking forward to sleeping in until 6am tomorrow. I just realized how ridiculous that sounds....I'm like a 70 year old...minus the need to use butt-pads to fill out my pants. Got that pretty much covered...
Well, I'm done for the night. Friday awaits folks...get on it!!
I have bags under my eyes, and most days I can fall asleep at a stop light on my way home if I didn't have music blaring in my ear. Its my own mini-concert in which my ear drums suffer but at least I'm awake.
Today was a good day, but I honestly was not looking forward to my entire workout. It was going to be long....and by Thursday, my body is sore, tired, and generally hurting in places that should never hurt. I had back, core, and high intensity intervals to follow. 2 hours later I was on the roller trying to gather enough energy to get my sweaty rear in the shower. I could have stayed on the floor.
Instead of sprints today, I had to get on the eliptical....stupid shin splints. There was no way I could sprint today, do my cardio tomorrow, and then teach hip-hop Saturday morning. I had to take one for the team and get on the college-girls-machine-of-choice. Boooo. I say that because every time I'd go in the gym at Elon it was like a sorority convention on the elipticals. Not much problem-solving going on there...
Another workout in the books. I finished with 20 minutes of intervals and then 20 minutes walking at incline 11. My legs were done.
I'm looking forward to sleeping in until 6am tomorrow. I just realized how ridiculous that sounds....I'm like a 70 year old...minus the need to use butt-pads to fill out my pants. Got that pretty much covered...
Well, I'm done for the night. Friday awaits folks...get on it!!
Wednesday, February 8, 2012
Asking WHY??
A client walks in with a huge smile on her face.
"Meredith, you will be so proud of me!" Ah yes, my anticipation of the next sentence was building. Given her goals and conversations of recent struggles, I figured it had something to do with food/diet habits.
"I decided NOT to do that half marathon in April!" Say what?! I was stunned....and proud, yes. Sounds like a strange interaction between a trainer/client, but this was truly a big moment for her. Here was a woman who lost over 90 pounds and was at a point where she couldn't figure out the next step in her fitness journey. Soooo, she mindlessly decided a month ago that "I guess I'll just train for a 1/2 marathon to cross it off my list." I could tell there was no enthusiasm in her voice, but rather this monotone feeling of obligation or something. Today was freedom for her. She was better able to vocalize exactly how she felt about it. To put it simply, she said it was just something everyone does....you get older, you run or do triathlons.
Ummmm....says who?? And where is this committee of decision makers so I can bust up that cardio-addicted-herd?!
It was an amazing moment of clarity for this woman, and perhaps a lesson for all of us...here goes the profound lesson: EVERYONE'S JOURNEY IS UNIQUE. What a cliche statement and yet we often forget its truth. If you are investing hours and hours into something you genuinely do not want, you might "succeed" in the form of winning, setting a personal record, etc.., BUT its worth will be minimal because its internal value was minimal to begin with. Guess what? I've ran 13.1 miles myself. Yes, this meathead. But guess what, my sense of accomplishment/satisfaction was about as big as a grain of sand. It wasn't me. It wasn't something I worked so hard for and wanted to do with passion and a desire that was self-driven. I felt more accomplished the day I leg pressed 515 pounds 4 times.
Every now and then we need to step back and ask ourselves why we are pursuing ______. Because the truth is that we will not give it everything if we are not doing it for ourselves. Perhaps that sounds selfish to some, but when you're exhausted, mentally beat down, an emotional wreck, and facing one of your toughest training days, no one can tell you where to dig deep and muster up any ounce of desire and determination you have left. Only you know that place. Only you can access it.
For the first time in months I saw this woman trust herself, confidently make a decision contrary to "the norm", and feel empowered by it. She's now focused on other goals and knows its what SHE wants for her fitness journey. Very cool moment.
Well, my workout today was only high intensity sprint intervals. My quads were burning after the warm-up...thank you front squats and leg press from yesterday. Oh, and I had hill sprints...even better. I felt myself keeping my core a lot tighter today to keep everything compact and moving as efficiently as possible. No wasted movement...my God, I needed every ounce of energy to stay on that treadmill. It was a hard day. Glad to be done.
After that, I headed to Target to pick up a few things. I made it to the parking lot. That was it. I sat in my car completely immobile. Ridiculous. I slept for 45 minutes in the Target parking lot. Not the first time, and probably won't be the last. I was spent, and with the entire afternoon ahead of me, I needed some shut-eye. I can feel myself dragging by Wednesday afternoon, and sometimes its all I can do to stay awake. This weekend will be about REST.
Well, I am pooped...beyond pooped.
Have a great night folks....and GO DUKE!!!!
"Meredith, you will be so proud of me!" Ah yes, my anticipation of the next sentence was building. Given her goals and conversations of recent struggles, I figured it had something to do with food/diet habits.
"I decided NOT to do that half marathon in April!" Say what?! I was stunned....and proud, yes. Sounds like a strange interaction between a trainer/client, but this was truly a big moment for her. Here was a woman who lost over 90 pounds and was at a point where she couldn't figure out the next step in her fitness journey. Soooo, she mindlessly decided a month ago that "I guess I'll just train for a 1/2 marathon to cross it off my list." I could tell there was no enthusiasm in her voice, but rather this monotone feeling of obligation or something. Today was freedom for her. She was better able to vocalize exactly how she felt about it. To put it simply, she said it was just something everyone does....you get older, you run or do triathlons.
Ummmm....says who?? And where is this committee of decision makers so I can bust up that cardio-addicted-herd?!
It was an amazing moment of clarity for this woman, and perhaps a lesson for all of us...here goes the profound lesson: EVERYONE'S JOURNEY IS UNIQUE. What a cliche statement and yet we often forget its truth. If you are investing hours and hours into something you genuinely do not want, you might "succeed" in the form of winning, setting a personal record, etc.., BUT its worth will be minimal because its internal value was minimal to begin with. Guess what? I've ran 13.1 miles myself. Yes, this meathead. But guess what, my sense of accomplishment/satisfaction was about as big as a grain of sand. It wasn't me. It wasn't something I worked so hard for and wanted to do with passion and a desire that was self-driven. I felt more accomplished the day I leg pressed 515 pounds 4 times.
Every now and then we need to step back and ask ourselves why we are pursuing ______. Because the truth is that we will not give it everything if we are not doing it for ourselves. Perhaps that sounds selfish to some, but when you're exhausted, mentally beat down, an emotional wreck, and facing one of your toughest training days, no one can tell you where to dig deep and muster up any ounce of desire and determination you have left. Only you know that place. Only you can access it.
For the first time in months I saw this woman trust herself, confidently make a decision contrary to "the norm", and feel empowered by it. She's now focused on other goals and knows its what SHE wants for her fitness journey. Very cool moment.
Well, my workout today was only high intensity sprint intervals. My quads were burning after the warm-up...thank you front squats and leg press from yesterday. Oh, and I had hill sprints...even better. I felt myself keeping my core a lot tighter today to keep everything compact and moving as efficiently as possible. No wasted movement...my God, I needed every ounce of energy to stay on that treadmill. It was a hard day. Glad to be done.
After that, I headed to Target to pick up a few things. I made it to the parking lot. That was it. I sat in my car completely immobile. Ridiculous. I slept for 45 minutes in the Target parking lot. Not the first time, and probably won't be the last. I was spent, and with the entire afternoon ahead of me, I needed some shut-eye. I can feel myself dragging by Wednesday afternoon, and sometimes its all I can do to stay awake. This weekend will be about REST.
Well, I am pooped...beyond pooped.
Have a great night folks....and GO DUKE!!!!
Tuesday, February 7, 2012
"There's no crying in baseball!!!"
Ah yes, Tuesday.
I woke up at 4am and relished my last 18 minutes of sleep. I actually like waking up briefly around 1am to find that I have over 3 hours left of sleep. A little strange, but a small highlight in my coma-like state. I was fairly coherent during my drive to work.....with the music blasting and coffee running through my veins, I was in a zone. Its a sick zone, but nonetheless a zone.
My legs were not as sore as I thought they'd be today after my sprint work on Monday. My abs are another story. Its back to the sprinting grind for me. 3 days a week followed by some form of moderate cardio. Sprints are quick and dirty. In and out. They get the job done so I figure 15-20 minutes of torture is doable. Study after study confirms the benefits (especially fat burning) of high intensity cardio. YOUR method is up to you. I choose the treadmill...oh the irony.
Today's workout was chest, quads, and core. I jumped rope for about 15 minutes afterward. By the end of jumping I looked like I'd lost a fight to the rope. I had lashes across my shins, arms, and even manged to hit myself in the face a couple of times. It was attractive. I did front squats today for the first time in a loooong time. I'd conveniently forgotten that the bar leaves great marks across your shoulders and collar bones. Basically, I've got quite a few battle wounds at this point. Overall it was a great workout and I was pleased with the weights.
Its been a great week with clients thus far....typical whining, a few curse words, and lots of hard work. Its interesting to me that clients often apologize for whining. Honestly, I really don't care if they do as long as they get the job done. Whine, cry, complain,...in one ear and out the other...just KEEP MOVING. I'd be lying myself if I said I never complain during my own workout. Every minute is not enjoyable, but that's life in general. Moving forward, bumps in the road, decisions to make, but always focused on moving forward. I think it starts with changing our expectations. If we expect to struggle at times, to feel tired and worn down after working out, and to honestly give it all we have, then we won't be shocked when this becomes our reality. Too often we believe the lie of our current culture that says everything must feel good and make us happy otherwise its BAD. Wake up call: that's completely unrealistic. Truth is, we find/develop strength through struggle,...physically and often emotionally as well. Instead of running from this, we should seize the opportunity for growth. Its time we push ourselves beyond whats comfortable and realize that we'll be FINE. Learn to be ok with confronting your weaknesses and be encouraged that the resounding "I can" derived from sweat and tears permeates every aspect of your life if you dare allow it.
There is my 2 cents for the night.
My bed is calling.
Time to answer.
Night :)
I woke up at 4am and relished my last 18 minutes of sleep. I actually like waking up briefly around 1am to find that I have over 3 hours left of sleep. A little strange, but a small highlight in my coma-like state. I was fairly coherent during my drive to work.....with the music blasting and coffee running through my veins, I was in a zone. Its a sick zone, but nonetheless a zone.
My legs were not as sore as I thought they'd be today after my sprint work on Monday. My abs are another story. Its back to the sprinting grind for me. 3 days a week followed by some form of moderate cardio. Sprints are quick and dirty. In and out. They get the job done so I figure 15-20 minutes of torture is doable. Study after study confirms the benefits (especially fat burning) of high intensity cardio. YOUR method is up to you. I choose the treadmill...oh the irony.
Today's workout was chest, quads, and core. I jumped rope for about 15 minutes afterward. By the end of jumping I looked like I'd lost a fight to the rope. I had lashes across my shins, arms, and even manged to hit myself in the face a couple of times. It was attractive. I did front squats today for the first time in a loooong time. I'd conveniently forgotten that the bar leaves great marks across your shoulders and collar bones. Basically, I've got quite a few battle wounds at this point. Overall it was a great workout and I was pleased with the weights.
Its been a great week with clients thus far....typical whining, a few curse words, and lots of hard work. Its interesting to me that clients often apologize for whining. Honestly, I really don't care if they do as long as they get the job done. Whine, cry, complain,...in one ear and out the other...just KEEP MOVING. I'd be lying myself if I said I never complain during my own workout. Every minute is not enjoyable, but that's life in general. Moving forward, bumps in the road, decisions to make, but always focused on moving forward. I think it starts with changing our expectations. If we expect to struggle at times, to feel tired and worn down after working out, and to honestly give it all we have, then we won't be shocked when this becomes our reality. Too often we believe the lie of our current culture that says everything must feel good and make us happy otherwise its BAD. Wake up call: that's completely unrealistic. Truth is, we find/develop strength through struggle,...physically and often emotionally as well. Instead of running from this, we should seize the opportunity for growth. Its time we push ourselves beyond whats comfortable and realize that we'll be FINE. Learn to be ok with confronting your weaknesses and be encouraged that the resounding "I can" derived from sweat and tears permeates every aspect of your life if you dare allow it.
There is my 2 cents for the night.
My bed is calling.
Time to answer.
Night :)
Saturday, February 4, 2012
Hip to the Hop
Saturday morning and I just woke from a 9 hour slumber. I probably could have slept longer except my obese cat was whining at the foot of the bed and looking at me like I was a handy snack. He's ridiculous. Not going to lie though, I was ready for some coffee myself. Like a moth to a flame baby!
It's 7:45 and I'm on cup number 3...getting my mind right for hip-hop class this morning. My hamstrings are incredibly tight after yesterday's workout so this will be interesting. The routine today will be to Rihanna's Breakn' Dishes. A few years old, but a great beat and we'll rock out like its midnight at a club (after 1am the dancing gets a little questionable....they might be moving, but not realize they're moving). Its fine, we get it. I am pumped about class. I absolutely LOVE teaching hip-hop. Its edgy, I get to be creative, and it helps people break out of their shell a little bit. After the warm-up and a few hip rolls, its game time!
Yesterday's workout ended up being more brutal than I'd expected. I had hamstrings and shoulders. Washing my hair is now a chore...just having to hold my arms over my head is exhausting. It was a great burn yesterday, and now its like a workout-hangover. I have a feeling that I'll be feeling it tomorrow as well. I spent about an hour revamping my diet yesterday. Got to tighten things back up and make a few adjustments here and there. I've started incorporating some greek yogurt, but I am not a huge fan of the taste. It is sooo sour! Excellent protein source and I love that it only has 1-2 ingredients, but my God I have to scarf it down. The texture freaks me out. I like a ton of stuff all mixed together with a variety of textures, which is probably why I love salads and my weird concoctions. But plain yogurt is just gross to me. Is that odd??
I went to the mall yesterday to meet up with a friend for coffee and got my fix of people-watching. Its like a second hobby of mine. My favorite location is the airport....there are a ton of people - tired, stressed, excited, happy, sad, rushed,...its great. The best is the dad carrying the Dora the Explorer back pack in one hand, coffee mug in the other, and slowly losing his mind as he tries to keep up with his 3 daughters and wife. He is literally drowning in estrogen and dealing with the stress of figuring out how to entertain these divas for the next 5 hour plane ride. Truth is, he no longer cares if his neighboring passengers are annoyed with crayons, travel games, or even their whining....he just wants to arrive with a hint of sanity left. What a site. I love it.
Nonetheless, the mall was a great way to get my people-scoping fix. AND I was able to enjoy the company of a friend. Win/win.
Well, its breakfast time and then I've got to polish off my moves for class. Here we gooo!! Happy weekend folks :)
It's 7:45 and I'm on cup number 3...getting my mind right for hip-hop class this morning. My hamstrings are incredibly tight after yesterday's workout so this will be interesting. The routine today will be to Rihanna's Breakn' Dishes. A few years old, but a great beat and we'll rock out like its midnight at a club (after 1am the dancing gets a little questionable....they might be moving, but not realize they're moving). Its fine, we get it. I am pumped about class. I absolutely LOVE teaching hip-hop. Its edgy, I get to be creative, and it helps people break out of their shell a little bit. After the warm-up and a few hip rolls, its game time!
Yesterday's workout ended up being more brutal than I'd expected. I had hamstrings and shoulders. Washing my hair is now a chore...just having to hold my arms over my head is exhausting. It was a great burn yesterday, and now its like a workout-hangover. I have a feeling that I'll be feeling it tomorrow as well. I spent about an hour revamping my diet yesterday. Got to tighten things back up and make a few adjustments here and there. I've started incorporating some greek yogurt, but I am not a huge fan of the taste. It is sooo sour! Excellent protein source and I love that it only has 1-2 ingredients, but my God I have to scarf it down. The texture freaks me out. I like a ton of stuff all mixed together with a variety of textures, which is probably why I love salads and my weird concoctions. But plain yogurt is just gross to me. Is that odd??
I went to the mall yesterday to meet up with a friend for coffee and got my fix of people-watching. Its like a second hobby of mine. My favorite location is the airport....there are a ton of people - tired, stressed, excited, happy, sad, rushed,...its great. The best is the dad carrying the Dora the Explorer back pack in one hand, coffee mug in the other, and slowly losing his mind as he tries to keep up with his 3 daughters and wife. He is literally drowning in estrogen and dealing with the stress of figuring out how to entertain these divas for the next 5 hour plane ride. Truth is, he no longer cares if his neighboring passengers are annoyed with crayons, travel games, or even their whining....he just wants to arrive with a hint of sanity left. What a site. I love it.
Nonetheless, the mall was a great way to get my people-scoping fix. AND I was able to enjoy the company of a friend. Win/win.
Well, its breakfast time and then I've got to polish off my moves for class. Here we gooo!! Happy weekend folks :)
Wednesday, February 1, 2012
What the ???
Its Wednesday.
Hump day.
Groundhog Day.
Beat-you-while-you're-down-and-make-you-cry-for-mama Day.
Wednesdays always seem long. I honestly thought today would be a semi-normal day...well, if there is such a thing for us at the gym. We are a dysfunctional family who gives tough love to willing and unwilling recipients...sounds great, I know.
Brian flowed in the gym today looking about as sick as I've seen him in several days and 2 hours later he's on his way to the ER. Really?! 2 weeks ago he's working out shirtless like this is MTV spring break and now he's short of breath and on his way to the hospital. Turns out that he has pneumonia. Yes, I had to use spell check for that. What a crazy day. I seriously hope he LAYS IN BED AND ACTUALLY RESTS...yes, that is a hint to you Brian. Eat some meat, go crazy, it will be good for you...
All I had for workout today was cardio, so I decided to do TABATA intervals with plyometrics, agility, and core exercises. It was 30 minutes of beating but it was great to sweat and relieve some stress. My legs are pretty shot after yesterdays quad workout combined with tabata overload today. You know your legs are sore when you try to limit your bathroom trips simply because its one less squat. Story of my life.
I had a lady come in tonight who just got 18 staples removed from her foot, in a cast from the knee down, and still wanted to workout. Umm...dedication. We blasted out some upper-body and core exercises, and I was truly impressed with her effort and outlook on the whole thing. Amazing how people who have NO limitations/injuries find every excuse in the book not to workout, and yet here's someone extremely limited but sees no excuse not to get in the gym. Thata girl. Once again, I left work inspired.
Ready for some Modern Family and then some sweet rest.
Thursday awaits folks. Don't just go through the motions,...LIVE IT!!
Goodnight!
Hump day.
Groundhog Day.
Beat-you-while-you're-down-and-make-you-cry-for-mama Day.
Wednesdays always seem long. I honestly thought today would be a semi-normal day...well, if there is such a thing for us at the gym. We are a dysfunctional family who gives tough love to willing and unwilling recipients...sounds great, I know.
Brian flowed in the gym today looking about as sick as I've seen him in several days and 2 hours later he's on his way to the ER. Really?! 2 weeks ago he's working out shirtless like this is MTV spring break and now he's short of breath and on his way to the hospital. Turns out that he has pneumonia. Yes, I had to use spell check for that. What a crazy day. I seriously hope he LAYS IN BED AND ACTUALLY RESTS...yes, that is a hint to you Brian. Eat some meat, go crazy, it will be good for you...
All I had for workout today was cardio, so I decided to do TABATA intervals with plyometrics, agility, and core exercises. It was 30 minutes of beating but it was great to sweat and relieve some stress. My legs are pretty shot after yesterdays quad workout combined with tabata overload today. You know your legs are sore when you try to limit your bathroom trips simply because its one less squat. Story of my life.
I had a lady come in tonight who just got 18 staples removed from her foot, in a cast from the knee down, and still wanted to workout. Umm...dedication. We blasted out some upper-body and core exercises, and I was truly impressed with her effort and outlook on the whole thing. Amazing how people who have NO limitations/injuries find every excuse in the book not to workout, and yet here's someone extremely limited but sees no excuse not to get in the gym. Thata girl. Once again, I left work inspired.
Ready for some Modern Family and then some sweet rest.
Thursday awaits folks. Don't just go through the motions,...LIVE IT!!
Goodnight!
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