Happy Thursday! Friday is oh so close. Once I get through Wednesday I sort of already feel like I've won. Apparently life is me vs. the work week. I win Thursday through Sunday. How do you start Thursday off right? A little morning multi-tasking. I have been a social being for the past couple of weeks which has left me with zero time to clean, cook, launder my clothes, workout, or do anything remotely productive. During the week I sleep enough to work, on the weekends I spend all my time at the beach before heading out to play. Summer is tough on my domesticity.
So I decided to do everything at once this morning. I sucked it up, set my alarm for 5:30am and made shit happen. First on the agenda: laundry. I know I need to wash my clothes when I run out of my face washclothes. I like a clean face, and I need fresh washclothes to make that happen. With eyes half open, I put on spandex and trudged to the basement to put in a load of laundry before I headed to the gym. Given the wash cycle is 38 minutes, I figured I had time to fit in 30 mins of cardio between washer and dryer. Epitome of efficiency, thank you very much.
I headed to the gym and got my booty on the stairmaster for a little morning sweatfest. Plugged in a 30 minute "Fat Burning" workout, level 10, headphones blaring, and got the party started. There was an issue of Vogue sitting on the stairmaster next to me, and since I was already on my second activity of the day at 5:45am, I figured what the hell, why not catch up on fashion while I workout? I am a strong advocate of no reading while working out. I just broke my own workout code today. My biggest issue is that you shouldn't be able to focus on words and you should be sweating enough to soak the pages [lamination anyone..?]. If we analyze it to that level, I didn't actually break my workout code. I wasn't reading, I just looked at the pictures, and by the end the magazine was super sweaty. And you know what? My 30 minutes felt like 10. I totally get why women do it. So now I won't judge if 1. you are only looking at the pictures and 2. I can see sweat marks on the pages.
After my booty-shaping stairmaster program [and fashion update], I headed back home and changed my laundry. I made a nice little breakfast, showered, and picked up my laundry from the dryer. I had 10 minutes to watch the news, and then headed to work. I have never had a more productive morning. So, my lesson for today: if you are playing hard and don't have time to get anything done around the house/workout, be extreme, wake up at 5am, and cram it all in. Make it happen!
Thursday, August 4, 2011
Friday, July 29, 2011
Is it raining? Nope, just sweat.
TGIF! Or, like Katy Perry likes to chant, T - G - I - F, T - G - I - F! [love that song, can't hide it]. I hope everyone had a wonderful week and is ready for an action packed, beach filled, active weekend. Forecast points to a pretty perfect weekend so live it up. My good friend from college will be in town all the way from Australia so I look forward to some quality social time with my besties. Little sun, little beach, little exercise, little beverage. Life is good.
Since I have only been making it to the gym 3 or 4 days a week for the past couple of weeks, I have really focused on getting in good lifts. When it comes down to it, cardio makes you feel great but it has no sustainable effect on muscle growth and metabolism boosting. On the days I lift lower body, I have no problem getting a sweat going by the second set of whatever I'm doing. On upper body days...it may or may not happen. There is nothing worse than leaving the gym without being super sweaty. I would feel like a failure. Solution? I always make sure to do like 15 mins of cardio to get a good sweat going before I start my lifting routine.
As the queen of efficiency, the obvious answer to my cardio warmup is to choose the exercise that makes you the sweatiest the fastest. There is one, and only one, answer: the stairmaster. 10 minutes on that baby and I'm fully 'glistening' [because that is what girls do, right?]. This brings me to Tuesday evening. I was about to get my lift on, and hopped on the stairmaster to warm up. Usually I pick a program but I decided to just do 'quick start' to get the party started. The quick start program automatically sets you up for a 20 minute workout, so I got all competitive with myself and wanted to do the whole 20 minutes, increasing speed every couple of minutes. Who competes with themselves on the stairmaster? As a warmup? I'm weird.
Regardless, 20 minutes later I was panting and INCREDIBLY sweaty. Record setting I'm pretty sure. I got off the machine and made my way to the weights area and said hi to one of the trainers who was using a bench next to me. He looks at me and goes, completely seriously, "ooo did it start pouring outside?". My response: "Uh no. I was on the stairmaster." He gave me a pretty serious look, chuckled, and just turned around. I'm almost impressed with myself that someone assumed I was caught in a downpour rain storm. New high. Sweat all your toxins away this weekend - it does the body good!
Since I have only been making it to the gym 3 or 4 days a week for the past couple of weeks, I have really focused on getting in good lifts. When it comes down to it, cardio makes you feel great but it has no sustainable effect on muscle growth and metabolism boosting. On the days I lift lower body, I have no problem getting a sweat going by the second set of whatever I'm doing. On upper body days...it may or may not happen. There is nothing worse than leaving the gym without being super sweaty. I would feel like a failure. Solution? I always make sure to do like 15 mins of cardio to get a good sweat going before I start my lifting routine.
As the queen of efficiency, the obvious answer to my cardio warmup is to choose the exercise that makes you the sweatiest the fastest. There is one, and only one, answer: the stairmaster. 10 minutes on that baby and I'm fully 'glistening' [because that is what girls do, right?]. This brings me to Tuesday evening. I was about to get my lift on, and hopped on the stairmaster to warm up. Usually I pick a program but I decided to just do 'quick start' to get the party started. The quick start program automatically sets you up for a 20 minute workout, so I got all competitive with myself and wanted to do the whole 20 minutes, increasing speed every couple of minutes. Who competes with themselves on the stairmaster? As a warmup? I'm weird.
Regardless, 20 minutes later I was panting and INCREDIBLY sweaty. Record setting I'm pretty sure. I got off the machine and made my way to the weights area and said hi to one of the trainers who was using a bench next to me. He looks at me and goes, completely seriously, "ooo did it start pouring outside?". My response: "Uh no. I was on the stairmaster." He gave me a pretty serious look, chuckled, and just turned around. I'm almost impressed with myself that someone assumed I was caught in a downpour rain storm. New high. Sweat all your toxins away this weekend - it does the body good!
Thursday, July 28, 2011
Happy hour workouts - get CRUNK
Happy Thursday! It is THE perfect morning today in Beantown. Sunny, relatively warm but not hot, no humidity. How lovely. Thank you for starting off my day in the best way possible. I'm looking forward to a beautiful summer weekend, keep the sun coming! After the July 2011 heatwave [which I will admit...I actually enjoyed], it is nice to sleep without the hum of the air conditioner. There is something about fresh air that totally does it for me. Don't get me wrong, I feel blessed that air conditioners exist, but I would prefer to never have to use them.
My new job is totally awesome. I love it. I love the people, the spectrum of projects, the office, the stimulation. On a 'second week of work' high. I hope this honeymoon phase lasts awhile. I've had to make a small adjustment in terms of timing since the office 'opens' at 8:30am daily. I had gotten used to strolling into work at 9:15am, which worked great since I could wake up at 6 and get a good workout in, and miss rush hour on the T. Routine had been fixed. Getting into work at 8:30 changes things up a bit, I have to be out of my house at 8am. I get up at 6:30 as is to have time to make breakfast, shower, prep food for work, etc... so I would have to be up around 5am to get a workout in. It hasn't happened yet...oops.
Enter: getting crunk on happy hour workouts. I have joined the rest of the 20-something mass in my gym going at 6/7pm. Not going to lie...I sort of love it. I feel like part of the 'in' crowd. Obviously the machines and weights are pretty packed compared to the morning crowd, but it is fun to be around your peers getting your sweat on. It also feels SO good to get my blood and endorphins pumping after a day in the office. As I walked to the gym a couple nights this week, I saw loads of people sipping on brews on outdoor patios. This is when the 'evil' Shannon snickered and patted herself on the back for making the healthier decision. Not that I wouldn't [often] rather be sitting on a patio sipping a manhattan, but life is short and your body needs some loving.
I am now officially in love with both morning AND evening workouts. What is a girl to do?!? I'm glad I am digging the happy hour workouts, because it gives me more flexibility to be social at night and not worry about 9pm bedtimes. A good thing for all involved. I am giving you full authority to binge at the gym during happy hour - you will feel like a million bucks.
My new job is totally awesome. I love it. I love the people, the spectrum of projects, the office, the stimulation. On a 'second week of work' high. I hope this honeymoon phase lasts awhile. I've had to make a small adjustment in terms of timing since the office 'opens' at 8:30am daily. I had gotten used to strolling into work at 9:15am, which worked great since I could wake up at 6 and get a good workout in, and miss rush hour on the T. Routine had been fixed. Getting into work at 8:30 changes things up a bit, I have to be out of my house at 8am. I get up at 6:30 as is to have time to make breakfast, shower, prep food for work, etc... so I would have to be up around 5am to get a workout in. It hasn't happened yet...oops.
Enter: getting crunk on happy hour workouts. I have joined the rest of the 20-something mass in my gym going at 6/7pm. Not going to lie...I sort of love it. I feel like part of the 'in' crowd. Obviously the machines and weights are pretty packed compared to the morning crowd, but it is fun to be around your peers getting your sweat on. It also feels SO good to get my blood and endorphins pumping after a day in the office. As I walked to the gym a couple nights this week, I saw loads of people sipping on brews on outdoor patios. This is when the 'evil' Shannon snickered and patted herself on the back for making the healthier decision. Not that I wouldn't [often] rather be sitting on a patio sipping a manhattan, but life is short and your body needs some loving.
I am now officially in love with both morning AND evening workouts. What is a girl to do?!? I'm glad I am digging the happy hour workouts, because it gives me more flexibility to be social at night and not worry about 9pm bedtimes. A good thing for all involved. I am giving you full authority to binge at the gym during happy hour - you will feel like a million bucks.
Thursday, July 21, 2011
Everyone needs a little life balance.
Welcome to the July 2011 heat wave! A little excessive heat advisory? Bring it on! I have gone through complete psychological preparation for 3 days of non-stop sweating. I have never in my life been so happy to ride the T into work...a little thing called air conditioning goes a long way. I'm trying not to gross my new coworkers out too much by keeping the whole 'sweating in biz casual dress' thing under control. So far so good. I sort of think it is funny that the local governments get so serious about the heat. I understand it is dangerous for the elderly and children etc...but we are in Mass. We aren't in the deep south [or apparently Minneapolis] where the heat indices are out of control. We will all be ok. In case you aren't, there are 'cooling centers' that are being set up. I need a cooling center in my life. What a fabulous idea. Air conditioning, cool beverages, why are we waiting for a heat wave to make this happen?!
I know I have been a little MIA in this whole blogging business lately, I hope no one has been missing me too much. I had 11 glorious days home in Denver, followed by 2 days of wrapping things up at my old job, another 10 awesome days off [this time in Boston], and now I am in my first week of work at my new gig! I spent the 10 days off in Boston being outside pretty much 8 hours a day. Biking, running, stadiums, walking, everything you could possibly imagine that takes place outdoors. During that time, I realized that blogging is my outdoors/exercise outlet when I work in an office for that 8 hours of day instead. If I can't experience it, I want to write about it and share my passion with others.
Which brings me to this week! I was very excited to start my new job. I crave routine and by the end of my break I began to miss having an intellectual/business purpose to my day. I decided to take a job in which I have zero experience. I switched from investment consulting to internal operational financial strategy. Mostly that is just a bunch of nerd terms in one sentence, but in reality the two roles have very little to do with each other. Read: I have a LOT of learning to do. I have been in training each day this week which is helping me get an understanding as to what I will actually be doing on a day to day basis. My goal for the week? Absorption. As much as possible.
Starting this new job has taken complete priority over my life for the week. I am spending all my time and energy trying to learn as much as possible, and in the meantime, trying not to get too lost along the way. Exercise, for the first time in awhile, has taken a back seat. I have managed to squeeze in a lift and a run, but I have removed the pressure I usually put on myself to get 6 weekly workouts in. Sometimes [but only sometimes], exercise just can't be my number 1 priority. If you are starting a new job, moving into a new place, or experiencing another significant life change, it is okay to give yourself a little break. Make sure not to use it as an excuse, and I would put the emphasis on 'LITTLE' break, but take a load off for a few days.
I look forward to the next couple weeks of making my work life and my fitness life merge into a new happy lifestyle. A life change is the perfect time to switch up your routine, so I am likely going to implement a couple days of a combo biking to work/gym workout close to the office in the mornings, a couple of evening workouts with friends who live close by, and who knows what else! Change is a beautiful, beautiful thing.
Have a fabulous Thurday...almost TGIF! Don't get heat stroke...
I know I have been a little MIA in this whole blogging business lately, I hope no one has been missing me too much. I had 11 glorious days home in Denver, followed by 2 days of wrapping things up at my old job, another 10 awesome days off [this time in Boston], and now I am in my first week of work at my new gig! I spent the 10 days off in Boston being outside pretty much 8 hours a day. Biking, running, stadiums, walking, everything you could possibly imagine that takes place outdoors. During that time, I realized that blogging is my outdoors/exercise outlet when I work in an office for that 8 hours of day instead. If I can't experience it, I want to write about it and share my passion with others.
Which brings me to this week! I was very excited to start my new job. I crave routine and by the end of my break I began to miss having an intellectual/business purpose to my day. I decided to take a job in which I have zero experience. I switched from investment consulting to internal operational financial strategy. Mostly that is just a bunch of nerd terms in one sentence, but in reality the two roles have very little to do with each other. Read: I have a LOT of learning to do. I have been in training each day this week which is helping me get an understanding as to what I will actually be doing on a day to day basis. My goal for the week? Absorption. As much as possible.
Starting this new job has taken complete priority over my life for the week. I am spending all my time and energy trying to learn as much as possible, and in the meantime, trying not to get too lost along the way. Exercise, for the first time in awhile, has taken a back seat. I have managed to squeeze in a lift and a run, but I have removed the pressure I usually put on myself to get 6 weekly workouts in. Sometimes [but only sometimes], exercise just can't be my number 1 priority. If you are starting a new job, moving into a new place, or experiencing another significant life change, it is okay to give yourself a little break. Make sure not to use it as an excuse, and I would put the emphasis on 'LITTLE' break, but take a load off for a few days.
I look forward to the next couple weeks of making my work life and my fitness life merge into a new happy lifestyle. A life change is the perfect time to switch up your routine, so I am likely going to implement a couple days of a combo biking to work/gym workout close to the office in the mornings, a couple of evening workouts with friends who live close by, and who knows what else! Change is a beautiful, beautiful thing.
Have a fabulous Thurday...almost TGIF! Don't get heat stroke...
Wednesday, July 13, 2011
Bicycle oh bicycle!
I want to ride my bicycle, I want to ride my bike, I want to ride my bicycle, I want to ride it where I liiiiiike. Thanks to Queen for a perfect prelude to today's post. I would like to take a second to thank the inventor of the bicycle [which is actually a difficult subject, many theories/individuals] for creating a pretty perfect form of transportation. Growing up, I looked at bicycles as a method of exercise, probably because my dad has always been a huge cyclist. He does 100 mile rides on a regular basis, pretty incredible. Biking was never my thing as a kid, I didn't have the patience to be on the saddle for hours at a time. Running exhausted you much more quickly and I liked being on my own two feet.
As I've gotten older, I have learned to appreciate the bicycle as a great form of transportation. Through college, a ton of my friends got around campus on old beater bikes. Most of the time I just made fun of the whole bicycle culture, since our campus was at MOST 2 miles from end to end. But there were other times that I was jealous that they got to their destination like 4 times faster than my legs would take me. Recently, the hour walk to and from work is amazing, but I am also very tempted to do the 15 minute bike ride instead. On my to-do list when I start my new job! Just need to figure out the whole showering situation.
I was fortunate enough to go on two European bike tours with my family in 2004 and 2008. The first go around, we toured back country France and Switzerland at the same time the Tour de France was happening, it was really cool. The second trip, we landed in Frankfurt and biked through Germany, Austria and northern Italy. It is amazing to explore countries on bike, it gives you the opportunity to really experience the culture and environment, and it is active and fun. If you ever have the opportunity to tour globally on bicycle, I highly recommend it. Kudos to my father for amazing trip planning.
Enter: my week off. I have been thoroughly enjoying being able to bike everywhere I want to go. The limiting factor to doing this all the time is a little something called perspiration. When I have nowhere important to go and I'm in sports clothes, sweating all day is just great. Being able to get from point A to point B using my own two legs [and the help of two wheels...] is something I really appreciate. I look forward to riding my hot little purple Trek mountain bicycle everywhere I possibly can during the summer months!
Hop on and ride that bike!
Tuesday, July 12, 2011
Under arm jiggle? BE GONE!
Happy Tuesday! I hope everyone survived Monday with flying colors. After such a perfect sunny weekend it is always hard to get back into real life. Lucky for yours truly, I have the week off before starting my new work gig next Monday, so real life can be suspended for now. Being [temporarily] unemployed feels pretty amazing to be honest, my time is 100% under my control and I can eat, workout, nap, and play as I see fit! Sort of the life...if it wasn't for the fact that all my friends work normal jobs and I have no one to play with during the day. Boston is pretty dead during working hours. I was out on the river tanning/reading yesterday and I was legit the only person in sight. Apparently week day tanning isn't a big extracurricular around here. Whatever, I totally enjoyed myself. Trying to get as tan as humanly possible before I assume office job round 2.
I was thrilled to see the August issue of Oxygen in my mailbox this week. Seriously it is like the best mail EVER [except cards from my mom...I love those]. I saved it for my river tanning session yesterday, at which point I settled into my cozy towel and sweated my ass off while reading about buff women working out [it was like 95 and humid, awkward]. Each issue has 3 or 4 new workouts that focus on particular body parts of even specific muscles. This issue focuses on cable exercises for thighs and glutes, fitness testing, and, a personal favorite, how to combat UNDER ARM JIGGLE!
Under arm jiggle scares me. I will be completely honest. There is nothing more uncomfortable than when a woman raises her arm and waves to get someone's attention and your eyes are automatically drawn to the flap of skin/fat that is wiggling in your face. You don't want to stare. But you can't help it. Does she notice it? Are you a bitch for noticing? Unclear across the board. One thing I DO know, is I will never have under arm jiggle. It is a definitely no-go zone for this upper body. The editor of Oxygen, Robert Kennedy, provided a simple 4 move workout to ensure you are never that woman with the impossible-to-ignore under arm jiggle. Robert points out that under arm jiggle is not simply an overweight thing, it can happen to any woman at any weight. It is simply a result of too much body fat.
Try this workout to tone up those under arms, after all, it IS tank top season! Take no rest between exercises 1 and 2, and 3 and 4. Even 30 seconds of rest decreases the effectiveness of the exhaustion effect, which is the driving factor of this workout. Do exercises 1 and 2, rest 60 seconds, and repeat for 3 sets. Take 2 minutes rest, perform exercises 3 and 4, rest 60 seconds, and repeat for 3 sets. I did this workout yesterday and my tris are on fire, woohoo!
Exercise 1: Cable pressdown x 12
Exercise 2: Bench dip [weighted if you are a beast] x 15
Exercise 3: Flat bench dumbbell extension x 12
Exercise 4: Close-grip bench press [narrow grip between 8 and 10 inches] x 15
Kiss that under arm flab goodbye! Paired with a clean diet, you will be golden. Enjoy!
Tuesday, July 5, 2011
Summer holidays are the best!
Last day of Colorado vacation. Sigh. I never want it to end! I feel so blessed that my home feels like a vacation destination regardless of the season. Colorado gave me 11 perfect hot, dry, sunny days. Couldn't ask for anything more. I hope everyone had an amazing Fourth of July yesterday, it is great to have the chance to celebrate this country in true summer fashion. I love the 4th because the celebrations generally include close family and friends, and everything happens outside! Any holiday that can be celebrated with fun outdoor games and grilling is good by me.
This past weekend was glorious on the activity front. On Saturday, I found myself back at my high school track to do some nostalgic interval running. It felt a bit different than it did with my coach and team back in 2004 and 2005, as it was just me and a construction worker on the track. Apparently I am the only psycho that voluntarily goes to a high school track at 9am on Saturdays. It was strangely nice to be back though, and I did some speed work which was fun. I'm pretty sure the track hasn't been resurfaced since I graduated [tough...] but you have to work with what you have. I sort of felt like I was getting back to my roots!
On Sunday we had the second annual family rafting excursion at Echo Canyon Rafting with my brother as our guide. This is his second summer as a rafting guide up in Canon City. We had a BLAST. First of all, rafting is just awesome. The water level is really high which makes for bigger rapids and a faster flowing river = more intense. Perfect 90 degree day, so the water crashing into the raft felt really good. It was such a good time and reminded me what being one with nature feels like. You can get warped sitting in an office 5 days a week. Always make the time to remind yourselves that humans are simply part of nature and experience it in any way you can! Rafting is an awesome activity of choice if you can find something local. If you are in Colorado and want to have a kick ass rafting experience, check out Echo Canyon Rafting, it is the best of the best of the Arkansas River. Request my brother as your guide and I promise you a killer time.
Yesterday, I celebrated the independence of this country with a little 6 mile run first thing in the morning. I went back to the High Line Canal and didn't make a wrong turn this time! Go me! It was already 90 degrees when I started at 9am so needless to say it was a pretty scorching 6 miles. I never need water at that distance and I was approximately 2 seconds away from stopping a random passer-by and asking for a sip of agua. Cotton mouth like I have never experienced, probably due to the heat and the fact I was running on a dirt path. It was a beautiful morning and there were tons of people out and about, so great choice to start off the day.
After a quick dip in the pool, I headed over to Washington Park in Denver to meet up with my best friend from high school and a bunch of her med school friends. Wash Park is a very social young active scene in Denver. I showed up and there were dozens of volleyball nets, corn hole games, badminton nets etc... set up for the enjoyment of all. All of course coupled with coolers of beer and snacks. Our group set up a volleyball net and we spent the next three hours playing game after game of volleyball. It was a total blast! I have a swollen, bruised knee from diving for a serve [diving on hard ground sort of hurts] and broken blood vessels along my forearms from the ball, I feel so hardcore. It hit 100 yesterday so no better way to enjoy the heat than to sweat playing games with your close friends. I need more volleyball in my life!
Finished off the holiday by grilling with close family friends at our house. It was a perfect night outside and nothing better than the company of loved ones. We had a serious meat picnic with salmon, deer and elk. Yum!
I hope everyone had an amazing long weekend and I am excited for more beautiful active summer weekends in the coming weeks!
This past weekend was glorious on the activity front. On Saturday, I found myself back at my high school track to do some nostalgic interval running. It felt a bit different than it did with my coach and team back in 2004 and 2005, as it was just me and a construction worker on the track. Apparently I am the only psycho that voluntarily goes to a high school track at 9am on Saturdays. It was strangely nice to be back though, and I did some speed work which was fun. I'm pretty sure the track hasn't been resurfaced since I graduated [tough...] but you have to work with what you have. I sort of felt like I was getting back to my roots!
On Sunday we had the second annual family rafting excursion at Echo Canyon Rafting with my brother as our guide. This is his second summer as a rafting guide up in Canon City. We had a BLAST. First of all, rafting is just awesome. The water level is really high which makes for bigger rapids and a faster flowing river = more intense. Perfect 90 degree day, so the water crashing into the raft felt really good. It was such a good time and reminded me what being one with nature feels like. You can get warped sitting in an office 5 days a week. Always make the time to remind yourselves that humans are simply part of nature and experience it in any way you can! Rafting is an awesome activity of choice if you can find something local. If you are in Colorado and want to have a kick ass rafting experience, check out Echo Canyon Rafting, it is the best of the best of the Arkansas River. Request my brother as your guide and I promise you a killer time.
Yesterday, I celebrated the independence of this country with a little 6 mile run first thing in the morning. I went back to the High Line Canal and didn't make a wrong turn this time! Go me! It was already 90 degrees when I started at 9am so needless to say it was a pretty scorching 6 miles. I never need water at that distance and I was approximately 2 seconds away from stopping a random passer-by and asking for a sip of agua. Cotton mouth like I have never experienced, probably due to the heat and the fact I was running on a dirt path. It was a beautiful morning and there were tons of people out and about, so great choice to start off the day.
After a quick dip in the pool, I headed over to Washington Park in Denver to meet up with my best friend from high school and a bunch of her med school friends. Wash Park is a very social young active scene in Denver. I showed up and there were dozens of volleyball nets, corn hole games, badminton nets etc... set up for the enjoyment of all. All of course coupled with coolers of beer and snacks. Our group set up a volleyball net and we spent the next three hours playing game after game of volleyball. It was a total blast! I have a swollen, bruised knee from diving for a serve [diving on hard ground sort of hurts] and broken blood vessels along my forearms from the ball, I feel so hardcore. It hit 100 yesterday so no better way to enjoy the heat than to sweat playing games with your close friends. I need more volleyball in my life!
Finished off the holiday by grilling with close family friends at our house. It was a perfect night outside and nothing better than the company of loved ones. We had a serious meat picnic with salmon, deer and elk. Yum!
I hope everyone had an amazing long weekend and I am excited for more beautiful active summer weekends in the coming weeks!
Tuesday, June 28, 2011
The positives of peer pressure
Writing to you again from beautiful Colorado. Took a day of rest today given the unexpected 9 miler yesterday and used my energy to lounge by the pool instead. I did walk the whole half mile to the pool instead of driving...does that count as something? Ha. Vacation is so tough. 85 and sunny every day is also so tough...not. Minus my chronically sunburned nose [I think it extudes more than the average nose or something] it is absolutely perfect here.
Every year my dad participates in the annual 'Extravaganza' with a dozen or so male friends, the 'mutants'. Essentially it is a weekend filled with crazy physical challenges...and booze. An active man's dream. Ok I will admit I want a female version. Anyone else game? The mutants take turns planning the Extravaganza weekends and the activities range from climbing 14ers to hunting wild pigs with spears. He just returned from the 2011 Extravaganza this past weekend and as always had plenty of great stories to share. This time around was pretty tame, consisted of lots of climbing, camping under the stars, personal water bottles of rum [gross] and whiffle ball games. The mutants mounted a peak which they dedicated to three members of the group that have passed in recent years. They placed a plaque at the top of the peak to memorialize their beloved passed mutants. Sounded pretty epic.
In the dozen stories my dad had to offer about the weekend, two really stuck out to me. Both, coincidentally, deal with the topic of peer pressure and cast it in a positive light. I thought that everyone would appreciate the anecdotes I am about the share:
For the first time since 1993, the mutant Dreamer [they all go by nicknames. in a very serious way] attended the annual Extravaganza. This is very special because about a year ago he left the drug and alcohol abuse center he had been at for quite a long time. Due to drug and alcohol abuse, Dreamer lost his family, his job, and his friends. He made the brave decision to enter a recovery facility and spent many grueling years trying to overcome his life-ruining habits. I am happy to report that he has been sober since he left the facility, and it was really special to all the mutants to share this year's Extravaganza with Dreamer. In conversation over the weekend, he discussed the role the mutants played in his motivation to become and remain sober. Losing your friends, and your life, because of substance abuse is preventable. Being able to participate in the annual event with his best friends was, and continues to be, an important motivation to maintain his sober lifestyle. Sometimes peer pressure is exactly what you need to make healthy decisions. His 'rum' water bottle was filled with a non-alcoholic alternative. Good for him. My thoughts and prayers remain with Dreamer and I hope he continues in his new lifestyle with all the support he needs.
Another mutant [I'm spacing on his name] attends every year, and every year he has been 40 pounds overweight. The mutants are a VERY special group. They are all between the ages of 45 and 75 and are in phenomenal shape. In fact, Pops, the oldest mutant, continues to kick everyone's ass on a consistent basis. If you can't hang physically, you won't enjoy this trip. Unfortunately, the extra 40 lbs really hindered the mutant this time around, as he wasn't physically able to mount the peak and partake in the memorialization ceremony for their passed friends. It was really hard for him to sit back and wait for the group as they finished the climb and had the ceremony, but he had no other option. After they descended the mountain later that day, he made a verbal commitment to the other mutants to lose the extra weight by next year's extravaganza. Never again does he want to be left behind.
Peer pressure can be a really wonderful motivation to kick ass, stay in shape, and make healthy positive life decisions. Obviously the first challenge is to surround yourself with amazing peers, but once you do so, you can ride on your relationships for motivation and positivity. Don't back down to peer pressure...ride it to better yourself!
Every year my dad participates in the annual 'Extravaganza' with a dozen or so male friends, the 'mutants'. Essentially it is a weekend filled with crazy physical challenges...and booze. An active man's dream. Ok I will admit I want a female version. Anyone else game? The mutants take turns planning the Extravaganza weekends and the activities range from climbing 14ers to hunting wild pigs with spears. He just returned from the 2011 Extravaganza this past weekend and as always had plenty of great stories to share. This time around was pretty tame, consisted of lots of climbing, camping under the stars, personal water bottles of rum [gross] and whiffle ball games. The mutants mounted a peak which they dedicated to three members of the group that have passed in recent years. They placed a plaque at the top of the peak to memorialize their beloved passed mutants. Sounded pretty epic.
In the dozen stories my dad had to offer about the weekend, two really stuck out to me. Both, coincidentally, deal with the topic of peer pressure and cast it in a positive light. I thought that everyone would appreciate the anecdotes I am about the share:
For the first time since 1993, the mutant Dreamer [they all go by nicknames. in a very serious way] attended the annual Extravaganza. This is very special because about a year ago he left the drug and alcohol abuse center he had been at for quite a long time. Due to drug and alcohol abuse, Dreamer lost his family, his job, and his friends. He made the brave decision to enter a recovery facility and spent many grueling years trying to overcome his life-ruining habits. I am happy to report that he has been sober since he left the facility, and it was really special to all the mutants to share this year's Extravaganza with Dreamer. In conversation over the weekend, he discussed the role the mutants played in his motivation to become and remain sober. Losing your friends, and your life, because of substance abuse is preventable. Being able to participate in the annual event with his best friends was, and continues to be, an important motivation to maintain his sober lifestyle. Sometimes peer pressure is exactly what you need to make healthy decisions. His 'rum' water bottle was filled with a non-alcoholic alternative. Good for him. My thoughts and prayers remain with Dreamer and I hope he continues in his new lifestyle with all the support he needs.
Another mutant [I'm spacing on his name] attends every year, and every year he has been 40 pounds overweight. The mutants are a VERY special group. They are all between the ages of 45 and 75 and are in phenomenal shape. In fact, Pops, the oldest mutant, continues to kick everyone's ass on a consistent basis. If you can't hang physically, you won't enjoy this trip. Unfortunately, the extra 40 lbs really hindered the mutant this time around, as he wasn't physically able to mount the peak and partake in the memorialization ceremony for their passed friends. It was really hard for him to sit back and wait for the group as they finished the climb and had the ceremony, but he had no other option. After they descended the mountain later that day, he made a verbal commitment to the other mutants to lose the extra weight by next year's extravaganza. Never again does he want to be left behind.
Peer pressure can be a really wonderful motivation to kick ass, stay in shape, and make healthy positive life decisions. Obviously the first challenge is to surround yourself with amazing peers, but once you do so, you can ride on your relationships for motivation and positivity. Don't back down to peer pressure...ride it to better yourself!
Monday, June 27, 2011
When you make a wrong turn...literally.
Colorado. Is. Amazing. Just wanted to put that out there first thing. Since I have been home I have done open water swimming, trail running, hours of tennis, and canal running. On the to-do list is cycling and Red Rocks stairs, in addition to anything else we can come up with during my visit. I forgot how amazing this state is...Boston warps your mind into thinking anything but Colorado is acceptable. The outdoor, healthy culture of this state is out of control awesome. Unless you are someone that NEEDS ocean, I can't think of a single downfall of Colorado. Obviously I am in love with my home state. It is hard not to be when every day is 90, dry, sunny and perfect. And within like 30 minutes there is access to every possible physical activity you can dream of. Sigh. I never want to leave. Can't my life in Boston just move here...?
My mom and I have been workout buddies since I arrived home. We are like two peas in a pod exercising together. She has a big tennis match this evening [I'm totally cheering her on with huge obnoxious signs] and has been trying to conserve energy all day, which left me to my own devices for today's workout. I decided to take a drive and do a nice morning run along the High Line Canal, which is essentially a dirt/gravel path that twists and turns and has beautiful, cool tree cover for the majority of the mileage. I used mapmyrun.com [which is awesome if you want to check it out] to map out a couple of run options last night. If I felt ambitious post-coffee in the morning, I had mapped out a 6.5 mile run with a shorter 5 mile option if I decided I was tired mid run.
I felt really good when I started the run. My legs were fresh, it was a cool 65 degrees outside, and I was wearing my new Nike Frees 3.0 so I was super excited to get the party started. I was running at a really good pace and decided 3ish miles in that 5 miles was probably enough for me. Between all the hours of exercise over the weekend and the fact I am running at a mile high, 5 felt good. I got to the point in the run where I could take a turn for the shorter mapped run, and decided to head back to the car. Blonde moment of the day: I turned the wrong direction.
Because the High Line Canal twists and turns, I approached the main road from the opposite direction that I thought I was approaching. I haven't run this route before but I seriously should have realized I was running the wrong direction. Something called the ROCKY MOUNTAINS are in the west, and I was running away from them. My car was west. My legs were moving east. Finally I saw the tennis courts of my old health club and thought to myself 'holy SHIT these are not anywhere close to where I parked'. To be exact, it took me 2 miles in the wrong direction to realize I was going the wrong way. This is the story of how my 5 mile mapped run became 9 miles. 2 miles the wrong way means you have to run those 2 miles back in the correct direction. 5 miles + 4 corrective miles = 9 miles. When I meant to run 5 miles.
It was sort of funny...except that I was super thirsty, and I had been running a 5 mile run pace the whole time. I think I set a new personal record by a TON for a 9 mile run. Funny how you run faster when you aren't planning on running 9 miles. Maybe I need to start playing mental games like this with myself when I start training for my half marathon. Despite the logistical..umm..issues of the morning run, it was really awesome. Perfect weather, legs felt great, some accidental hill work, and I broke in my new shoes! I was really proud of myself for killing a 9 mile run at altitude with zero training. I feel great about the half I am running in Denver with my mom in October!
Conclusion of the day: just roll with the punches. Directionally challenged? Might turn out better than you think!
My mom and I have been workout buddies since I arrived home. We are like two peas in a pod exercising together. She has a big tennis match this evening [I'm totally cheering her on with huge obnoxious signs] and has been trying to conserve energy all day, which left me to my own devices for today's workout. I decided to take a drive and do a nice morning run along the High Line Canal, which is essentially a dirt/gravel path that twists and turns and has beautiful, cool tree cover for the majority of the mileage. I used mapmyrun.com [which is awesome if you want to check it out] to map out a couple of run options last night. If I felt ambitious post-coffee in the morning, I had mapped out a 6.5 mile run with a shorter 5 mile option if I decided I was tired mid run.
I felt really good when I started the run. My legs were fresh, it was a cool 65 degrees outside, and I was wearing my new Nike Frees 3.0 so I was super excited to get the party started. I was running at a really good pace and decided 3ish miles in that 5 miles was probably enough for me. Between all the hours of exercise over the weekend and the fact I am running at a mile high, 5 felt good. I got to the point in the run where I could take a turn for the shorter mapped run, and decided to head back to the car. Blonde moment of the day: I turned the wrong direction.
Because the High Line Canal twists and turns, I approached the main road from the opposite direction that I thought I was approaching. I haven't run this route before but I seriously should have realized I was running the wrong direction. Something called the ROCKY MOUNTAINS are in the west, and I was running away from them. My car was west. My legs were moving east. Finally I saw the tennis courts of my old health club and thought to myself 'holy SHIT these are not anywhere close to where I parked'. To be exact, it took me 2 miles in the wrong direction to realize I was going the wrong way. This is the story of how my 5 mile mapped run became 9 miles. 2 miles the wrong way means you have to run those 2 miles back in the correct direction. 5 miles + 4 corrective miles = 9 miles. When I meant to run 5 miles.
It was sort of funny...except that I was super thirsty, and I had been running a 5 mile run pace the whole time. I think I set a new personal record by a TON for a 9 mile run. Funny how you run faster when you aren't planning on running 9 miles. Maybe I need to start playing mental games like this with myself when I start training for my half marathon. Despite the logistical..umm..issues of the morning run, it was really awesome. Perfect weather, legs felt great, some accidental hill work, and I broke in my new shoes! I was really proud of myself for killing a 9 mile run at altitude with zero training. I feel great about the half I am running in Denver with my mom in October!
Conclusion of the day: just roll with the punches. Directionally challenged? Might turn out better than you think!
Tuesday, June 21, 2011
Welcome summer! And with it comes summer activities...
First day of summer! It feels like real summer here today, gorgeous warm sunny weather. I hope everyone is having a great start to the most wonderful season of the year. Growing up, summer meant, first and foremost, no school, and along with the treasured free time came endless soccer tournaments, track meets, and outdoor games [...and popsicles]. We were never inside during the summer, even through the night we were out playing basketball and running around. Simply, summer meant endless hours of physical activity. My first summer working was difficult, I felt confined to my office and deprived of the glorious aspects of the season. Now I have learned to understand that you just have to condense all the great summer activities to before and after work, and go really hard on the weekends.
I have started to take advantage of the weather by walking the 3 miles to and from work whenever possible. The only disadvantage? A little something called sweating in work clothes. Regardless, the 60 minutes to and from work enjoying the fresh air and clearing my head more than make up for the umm...perspiration effect. I do the strategic 'stop for iced coffee' midway through the walk to break things up if its warm outside. I love nothing more than strutting along to some good music, letting my thoughts wander as I watch the poor souls in their cars sitting in traffic. I feel empowered, healthy and fit. I challenge everyone to walk or bike to work in the next week or so. Logistically it can be a bit of a pain to figure out, but once you get it down it is really wonderful. Give it a shot!
This past weekend was absolutely gorgeous. 80 and sunny both days. Boston finally gave its habitants something to celebrate on Saturday and Sunday! Even beyond the Bruins parade. I took full advantage of the [pre]summer weekend by filling it with as many activities as I could possibly schedule. I spent Saturday doing 3 hours of rock climbing and playing a soccer game, and Sunday I woke up bright and early to tackle the Harvard Stadium, followed by a game of tennis. Then I took a nice leisurely walk to the other end of Cambridge to meet a friend for a BBQ dinner. Essentially, I enjoyed the summer weather in the best way I know how - ACTIVITY!
I occasionally think I am superwoman with no limits. This weekend was one of those times. Reality struck hard on Monday morning as my alarm went off at 5:30am and I tried to get out of bed and head to the gym for a lift. My legs barely made it to the bathroom, much less the gym. I ended up right back in bed for another hour of sleep. It felt great to work myself to such physical exhaustion this weekend that I needed a day off! I love pushing the limits when it comes to my fitness level. I felt good skipping the gym, and decided to walk to and from work to loosen things up, which worked like a charm.
Use this gorgeous weather to GET MOVING! The more you move, the happier you are, I promise you that. Fresh air does wonders for the soul, so get outside and do something fun and new. Welcome summer by greeting it head on with a new physical challenge!!! Happy trails!
I have started to take advantage of the weather by walking the 3 miles to and from work whenever possible. The only disadvantage? A little something called sweating in work clothes. Regardless, the 60 minutes to and from work enjoying the fresh air and clearing my head more than make up for the umm...perspiration effect. I do the strategic 'stop for iced coffee' midway through the walk to break things up if its warm outside. I love nothing more than strutting along to some good music, letting my thoughts wander as I watch the poor souls in their cars sitting in traffic. I feel empowered, healthy and fit. I challenge everyone to walk or bike to work in the next week or so. Logistically it can be a bit of a pain to figure out, but once you get it down it is really wonderful. Give it a shot!
This past weekend was absolutely gorgeous. 80 and sunny both days. Boston finally gave its habitants something to celebrate on Saturday and Sunday! Even beyond the Bruins parade. I took full advantage of the [pre]summer weekend by filling it with as many activities as I could possibly schedule. I spent Saturday doing 3 hours of rock climbing and playing a soccer game, and Sunday I woke up bright and early to tackle the Harvard Stadium, followed by a game of tennis. Then I took a nice leisurely walk to the other end of Cambridge to meet a friend for a BBQ dinner. Essentially, I enjoyed the summer weather in the best way I know how - ACTIVITY!
I occasionally think I am superwoman with no limits. This weekend was one of those times. Reality struck hard on Monday morning as my alarm went off at 5:30am and I tried to get out of bed and head to the gym for a lift. My legs barely made it to the bathroom, much less the gym. I ended up right back in bed for another hour of sleep. It felt great to work myself to such physical exhaustion this weekend that I needed a day off! I love pushing the limits when it comes to my fitness level. I felt good skipping the gym, and decided to walk to and from work to loosen things up, which worked like a charm.
Use this gorgeous weather to GET MOVING! The more you move, the happier you are, I promise you that. Fresh air does wonders for the soul, so get outside and do something fun and new. Welcome summer by greeting it head on with a new physical challenge!!! Happy trails!
Friday, June 17, 2011
Back to basics: Lifting programs
Happy Friday! This week went really fast for me, between busy work days, Mavs winning, Bruins winning, ya know, just greatness in general. I leave for Denver next Friday for a mini summer vacation and couldn't possibly be more excited. I miss home so much, and I only get a chance to go back a couple times a year, so I am thrilled it is coming up soon! Yesterday was absolutely beautiful here in Boston, high 80's and sunny with low humidity. One of my good friends from college took the MCAT yesterday so we celebrated with a drink on the patio of one of my favorite places in Cambridge. Nothing like enjoying a nice cold beer outside on a warm summery evening. Can't help but smile!
I woke up this morning knowing that the next couple of days would bring clouds and rain, but luckily the morning was clear. I did a nice 6 mile loop along the Charles River, it was a beautiful warm morning [although windy] and it is always great to get outside and breath in the fresh air during a morning run. I have been doing 4 mile runs pretty easily lately so I thought I would challenge myself a bit. My body felt great through 6 miles! 13.1 miles on October 9th is my longer term goal. My first couple of half marathons were paced around 8:40 miles so my goal for the Denver Rock & Roll Half Marathon is something closer to 8:00 miles. Time to do work.
I wanted to take this opportunity to touch on some lifting basics. A friend forwarded a lifting program that him and his buddy have been following for the past several weeks. As I went through it, I saw some aspects of the program that I really liked, and some that I would do differently. While everyone has differing opinions on the optimal lifting program, I thought I would share some of my thoughts that came up as I was looking through the program.
1. Full body vs. upper/lower body focus. My general rule is if you lift at least 3 days a week, you should focus on either upper OR lower body each day. I lift 3 to 4 times a week, and do 2 days upper body, 2 days lower body. The more you exhaust any given muscle group, the more it tears down and rebuilds which leads to better muscle growth and development. If you only touch on each muscle group for one lift during your routine, the process of tearing and regenerating is much less intense. If you can only get to the gym to lift 1 or 2 times a week, you are stuck with total body lifts so you can get it all in.
2. Stay away from machines [generally]. Whenever you have the options to use free weights, meaning barbells, dumbells, kettlebells etc... USE THEM. Free weights engage loads of muscle groups that machines do not. Particularly, you engage core muscles and gain balance by choosing to use free weights over a stationary machine. I only use two machines at the gym: the cable machines, and the leg press. Cable machines are arguably more of a free weight exercise than a standard machine. Leg press allows you to load on weight and exhaust your glutes/quads without putting too much pressure on your knees, but if I had to choose between free weight squats and leg press, it would be no question. I only use leg press as an accompanying exercise to free weight squats. Machines are simply the lazier option and engage fewer muscle groups, stay away if you have a free weight equivalent as an option.
3. Variety is your best friend. Doing the same set of exercises week after week does little to challenge your body. You are doing yourself no favor by repeating the same routine for weeks on end. Even if you vary up the weight and repetitions, changing the exercise will do wonders for you body. For example, if you want to integrate lunges into your Wednesday lower body lift, you can switch between forward lunges, reverse lunges, side lunges, split squat lunges, etc... Try to vary your lift up as much as possible to optimally challenge your muscle groups. If you are putting the time in, don't you want the most out of your effort? Changing up your routine is one of the best ways to see results.
4. Rest time. I have always been a believer in short rest. It challenges you cardiovascularly and optimizes your time usage. You can get a great sweat going with lifting [no cardio required] if you take short rest between sets. Even better, if you do circuits or supersets, your 'rest' is an accompanying exercise. If you are maxing out on squats, bench or something similar, you will want a couple of minutes between sets [I actually superset and do pushups, core or something similar in between maxing sets to minimize rest]. However, any other lifting routine can utilize short rest to increase cardiovascular fitness and challenge your muscles even further. Short rest = harder. Again, if you are putting the effort into going to the gym, you want optimal results. Short rest it is, my friend!
There are so many basics when it comes to lifting routines, but these four points came into my head as I was critically analyzing the lifting routine sent along by my friend. Thought I would share in hope that it might help! Have a fabulous Friday!
I woke up this morning knowing that the next couple of days would bring clouds and rain, but luckily the morning was clear. I did a nice 6 mile loop along the Charles River, it was a beautiful warm morning [although windy] and it is always great to get outside and breath in the fresh air during a morning run. I have been doing 4 mile runs pretty easily lately so I thought I would challenge myself a bit. My body felt great through 6 miles! 13.1 miles on October 9th is my longer term goal. My first couple of half marathons were paced around 8:40 miles so my goal for the Denver Rock & Roll Half Marathon is something closer to 8:00 miles. Time to do work.
I wanted to take this opportunity to touch on some lifting basics. A friend forwarded a lifting program that him and his buddy have been following for the past several weeks. As I went through it, I saw some aspects of the program that I really liked, and some that I would do differently. While everyone has differing opinions on the optimal lifting program, I thought I would share some of my thoughts that came up as I was looking through the program.
1. Full body vs. upper/lower body focus. My general rule is if you lift at least 3 days a week, you should focus on either upper OR lower body each day. I lift 3 to 4 times a week, and do 2 days upper body, 2 days lower body. The more you exhaust any given muscle group, the more it tears down and rebuilds which leads to better muscle growth and development. If you only touch on each muscle group for one lift during your routine, the process of tearing and regenerating is much less intense. If you can only get to the gym to lift 1 or 2 times a week, you are stuck with total body lifts so you can get it all in.
2. Stay away from machines [generally]. Whenever you have the options to use free weights, meaning barbells, dumbells, kettlebells etc... USE THEM. Free weights engage loads of muscle groups that machines do not. Particularly, you engage core muscles and gain balance by choosing to use free weights over a stationary machine. I only use two machines at the gym: the cable machines, and the leg press. Cable machines are arguably more of a free weight exercise than a standard machine. Leg press allows you to load on weight and exhaust your glutes/quads without putting too much pressure on your knees, but if I had to choose between free weight squats and leg press, it would be no question. I only use leg press as an accompanying exercise to free weight squats. Machines are simply the lazier option and engage fewer muscle groups, stay away if you have a free weight equivalent as an option.
3. Variety is your best friend. Doing the same set of exercises week after week does little to challenge your body. You are doing yourself no favor by repeating the same routine for weeks on end. Even if you vary up the weight and repetitions, changing the exercise will do wonders for you body. For example, if you want to integrate lunges into your Wednesday lower body lift, you can switch between forward lunges, reverse lunges, side lunges, split squat lunges, etc... Try to vary your lift up as much as possible to optimally challenge your muscle groups. If you are putting the time in, don't you want the most out of your effort? Changing up your routine is one of the best ways to see results.
4. Rest time. I have always been a believer in short rest. It challenges you cardiovascularly and optimizes your time usage. You can get a great sweat going with lifting [no cardio required] if you take short rest between sets. Even better, if you do circuits or supersets, your 'rest' is an accompanying exercise. If you are maxing out on squats, bench or something similar, you will want a couple of minutes between sets [I actually superset and do pushups, core or something similar in between maxing sets to minimize rest]. However, any other lifting routine can utilize short rest to increase cardiovascular fitness and challenge your muscles even further. Short rest = harder. Again, if you are putting the effort into going to the gym, you want optimal results. Short rest it is, my friend!
There are so many basics when it comes to lifting routines, but these four points came into my head as I was critically analyzing the lifting routine sent along by my friend. Thought I would share in hope that it might help! Have a fabulous Friday!
Wednesday, June 15, 2011
Barefoot Lifting: Tested and Approved!
Happy Hump Day/Bruins Game 7 Day/1st sunny day in 5 days Day! Tis a wonderful day. I'm so nervous for tonight it isn't even funny. The tragedy of tonight is that the Bruins have been unable to win when I watch the games in a social setting. So I will be taking one for the team and watching by myself, in my apartment, with no company. One of the biggest sporting events in my lifetime in Boston and I'll be alone. As long as my solitude results in a Bruins victory I will be happy. I'll make sure my imaginary friends keep me company. GO Bs!!!! Beat the dirty Canucks! DO ITTTTTT!
I wanted to report back on the barefoot lifting post from last week. Rainy weekends mean a lot of gym time, play time outdoors will have to commence this weekend. I decided to test the barefoot lifting technique on Sunday when I pulled together a lower body lift. It was AWESOME. I peeled my shoes off when it was time for squats and deadlifts and continued in socks only. Definitely check with your gym before you do this, but I felt comfortable since a trainer [who works at the gym] encouraged me to give it a try. The results are amazing. Every muscle in your body is so much more engaged. You feel your calves, hamstrings, glutes and lower back all work together as a system with the deadlifts more so than I have ever felt doing the lift in shoes. Squats felt a lot different as well, you really have to focus on driving up through the heels to maintain balance. Overall I highly recommend giving barefoot lifting a shot, if you can't do it in socks then buy the dorky Vibrams [that I not so secretly love] and wear them while lifting. The additional muscle engagement you feel starting in your feet, and traveling up through your calves, hamstrings, quads, glutes and back is really remarkable.
I'm starting to feel like I should pretty much live barefoot. There is nothing that is better done in shoes than without shoes. Your body adjusts to its natural posture, walking gait, running stride, and lifting technique. It shows you your physical weaknesses, and then organically builds from the ground up. The only thing I wouldn't want to try barefoot is cycling...it could tear the soles of your feet up pretty badly. Beyond that...try something barefoot! It can't be beat.
I wanted to report back on the barefoot lifting post from last week. Rainy weekends mean a lot of gym time, play time outdoors will have to commence this weekend. I decided to test the barefoot lifting technique on Sunday when I pulled together a lower body lift. It was AWESOME. I peeled my shoes off when it was time for squats and deadlifts and continued in socks only. Definitely check with your gym before you do this, but I felt comfortable since a trainer [who works at the gym] encouraged me to give it a try. The results are amazing. Every muscle in your body is so much more engaged. You feel your calves, hamstrings, glutes and lower back all work together as a system with the deadlifts more so than I have ever felt doing the lift in shoes. Squats felt a lot different as well, you really have to focus on driving up through the heels to maintain balance. Overall I highly recommend giving barefoot lifting a shot, if you can't do it in socks then buy the dorky Vibrams [that I not so secretly love] and wear them while lifting. The additional muscle engagement you feel starting in your feet, and traveling up through your calves, hamstrings, quads, glutes and back is really remarkable.
I'm starting to feel like I should pretty much live barefoot. There is nothing that is better done in shoes than without shoes. Your body adjusts to its natural posture, walking gait, running stride, and lifting technique. It shows you your physical weaknesses, and then organically builds from the ground up. The only thing I wouldn't want to try barefoot is cycling...it could tear the soles of your feet up pretty badly. Beyond that...try something barefoot! It can't be beat.
Tuesday, June 14, 2011
The wonderful world of walking
Good morning to all! I hope everyone had a great weekend. For those of us on the east coast, that was a pretty miserable attempt at a June weekend, but what can ya do. I for one got massive amounts of spring cleaning, laundry, cooking and reading done. If you are looking for an awesome read, check out Cutting For Stone. I am 500 pages in and have a hard time putting it down. In more important news, BRUINS WIN TO FORCE A GAME 7! This has to be one of the top Stanley Cup Playoff finals in history. Seriously. I am so jazzed for tomorrow night, but also a little anxious because the Bruins have completely sucked in Vancouver during the series. Like...how do you win by 5 goals in Boston and then go scoreless on the road and manage to lose every game by a last minute defensive fail? They need to pretend that Vancouver is Boston, but I realize the challenge because Canadians suck. [kidding. sort of ]
Also, I couldn't be happier with the NBA title going to the Mavs. I am SO tired of egotistical Lebron walking around like he owns the world. The King? I'm pretty sure any sort of "king" wouldn't dog the 4th quarter like he did game after game in the series. I was like...grinning from ear to ear watching him lose. It is exactly what he deserves after the public embarassment of 'the decision' [which is a great example of what is wrong with this country]. It is time that he learns a little class, if that is possible at this point. Anyway, I was so happy for the Mavs and what an awesome series to watch. Sports have given us a pretty stellar past month.
After talking about the intensity of hockey and basketball playoff series, I want to bring us back to the topic of the day...walking! Walking has always been an interesting activity to me. As a child and young adult, I thought walking was the worst activity known to man. Walking for fun? Why would you ever do that? My life revolved around a couple hours of intense organized sporting activity, followed by a lot of sitting. I always joke that high level athletes are the laziest creatures on this planet. They focus all their physical energy into 3 hours a day, and then feel victimized if they are required to move for the duration of the day. I 100% lump my [former] self into that category. Throughout college, I maintained that the 1 mile walk to and from the track was the worst part of the day. Why should I have to walk 1 mile so that I can work my ass off at the track and in the weightroom? LIFE IS SO UNFAIR!
I would spend my time at home in the summer and over the holidays, constantly being asked by my father to go on a walk, go hiking, just get moving. I would bitch and moan that I ALREADY did my workout. Wahhhhhh. Call the wahhhhmbulence [dad's personal favorite phrase for my wimpy attitude]. It took me 23 years...but I finally get it. I finally understand why walking is an incredible activity. You can walk for hours and hours, you really digest your surroundings, you enjoy the outdoors, and you get from place to place on your own two legs. One of my good friends enjoys walking home from work during the nice part of the year [so appx 2 months in Boston]. It takes her about 2 hours from start to finish. I figured if she could do it...I could do it.
I live a measly 3.2 miles from work, which takes about 55 minutes at a good pace. I started a couple weeks ago by walking home from work, with no schedule, no deadline, just enjoying the walk. Now that I have walked home a handful of times, I figure, why not walk TO work also? As a result of a couple exciting life changes in the past week, I have a lot of energy in this body of mine. Good anxiety I like to call it. Whatever you want to call it, I am having a hard time sitting still. So fastforward to yesterday morning, I hop on the T and I make it approximately 30 seconds before I needed to get the f*** off that train. First of all, MBTA, do you KNOW WHAT AIR CONDITIONING IS? It was like 80 and humid on this train. I don't understand how no one else is sweating. Regardless, I just couldn't stand still. Even if it was a perfect 68 and nice cool air blowing on my face, I knew I wasn't going to make it past my first stop. So I got off at my first opportunity and just started walking. I arrived at work 45 minutes later, a much happier person. The ability to move my legs, enjoy the fresh morning air, and get myself to work is a wonderful feeling. So today I skipped the nasty T experience all together and walked from my apartment. Glorious. A little spin class to start the day following by a nice hour long walk to work.
You can walk ANYWHERE! While I don't necessarily consider it excercise, I think of walking as a form of transportation, it is a great activity for your health. Why sit on a train when you can move your own caboose? Get walking!!!
Also, I couldn't be happier with the NBA title going to the Mavs. I am SO tired of egotistical Lebron walking around like he owns the world. The King? I'm pretty sure any sort of "king" wouldn't dog the 4th quarter like he did game after game in the series. I was like...grinning from ear to ear watching him lose. It is exactly what he deserves after the public embarassment of 'the decision' [which is a great example of what is wrong with this country]. It is time that he learns a little class, if that is possible at this point. Anyway, I was so happy for the Mavs and what an awesome series to watch. Sports have given us a pretty stellar past month.
After talking about the intensity of hockey and basketball playoff series, I want to bring us back to the topic of the day...walking! Walking has always been an interesting activity to me. As a child and young adult, I thought walking was the worst activity known to man. Walking for fun? Why would you ever do that? My life revolved around a couple hours of intense organized sporting activity, followed by a lot of sitting. I always joke that high level athletes are the laziest creatures on this planet. They focus all their physical energy into 3 hours a day, and then feel victimized if they are required to move for the duration of the day. I 100% lump my [former] self into that category. Throughout college, I maintained that the 1 mile walk to and from the track was the worst part of the day. Why should I have to walk 1 mile so that I can work my ass off at the track and in the weightroom? LIFE IS SO UNFAIR!
I would spend my time at home in the summer and over the holidays, constantly being asked by my father to go on a walk, go hiking, just get moving. I would bitch and moan that I ALREADY did my workout. Wahhhhhh. Call the wahhhhmbulence [dad's personal favorite phrase for my wimpy attitude]. It took me 23 years...but I finally get it. I finally understand why walking is an incredible activity. You can walk for hours and hours, you really digest your surroundings, you enjoy the outdoors, and you get from place to place on your own two legs. One of my good friends enjoys walking home from work during the nice part of the year [so appx 2 months in Boston]. It takes her about 2 hours from start to finish. I figured if she could do it...I could do it.
I live a measly 3.2 miles from work, which takes about 55 minutes at a good pace. I started a couple weeks ago by walking home from work, with no schedule, no deadline, just enjoying the walk. Now that I have walked home a handful of times, I figure, why not walk TO work also? As a result of a couple exciting life changes in the past week, I have a lot of energy in this body of mine. Good anxiety I like to call it. Whatever you want to call it, I am having a hard time sitting still. So fastforward to yesterday morning, I hop on the T and I make it approximately 30 seconds before I needed to get the f*** off that train. First of all, MBTA, do you KNOW WHAT AIR CONDITIONING IS? It was like 80 and humid on this train. I don't understand how no one else is sweating. Regardless, I just couldn't stand still. Even if it was a perfect 68 and nice cool air blowing on my face, I knew I wasn't going to make it past my first stop. So I got off at my first opportunity and just started walking. I arrived at work 45 minutes later, a much happier person. The ability to move my legs, enjoy the fresh morning air, and get myself to work is a wonderful feeling. So today I skipped the nasty T experience all together and walked from my apartment. Glorious. A little spin class to start the day following by a nice hour long walk to work.
You can walk ANYWHERE! While I don't necessarily consider it excercise, I think of walking as a form of transportation, it is a great activity for your health. Why sit on a train when you can move your own caboose? Get walking!!!
Wednesday, June 8, 2011
Barefoot...lifting?
Hump daaaaaay! Looks like there is a heat wave sweeping across pretty much the whole country, so I hope everyone enjoys this beautiful summer-esque Wednesday. And for those of you that don't work in an office, enjoy it for the rest of us. BRUINS GAME TONIGHT. Totally psyched. The combo of hump day, hot sunny weather, and Bruins equate to a pretty awesome day. Glad to see the Mavs pulled it out last night [I was clearly asleep through the second half...9pm tip off, yeah right].
I had an awesome night last night playing tennis with a coworker. We were both a bit mentally and physically exhausted and sore, but went for it anyway. It is amazing how physical activity can actually energize you when you are feeling tired and groggy, sitting on the couch just tends to exacerbate those blah feelings. It was a beautiful summery night and we were able to grab a court and hit balls for an hour. A great way to unwind after a day in the office, and a fun FREE healthy social activity. Yay us!
I was back in the gym this morning for a lower body lift. Warmed up with a split squat and plie squat superset circuit, and then it was on to heavy squats, deadlifts, and glute isolations. Overall great lower body lift. When I was finishing up the glute exercises, one of the female trainers came over to me and goes, "I was watching you deadlift, which I shouldn't have been because I was with my client [hehe], but regardless you have great form EXCEPT you tend to get too much onto your toes and your knees go in a bit as you pick up the bar." She encouraged me to take off my shoes the next time I deadlift, as that forces you to keep your heels on the ground for the duration of the lift or you would topple over. The same holds true with squatting, performing the exercise barefoot requires greater form discipline or you would fall forward.
To be honest, I have never thought about lifting barefoot before. After having spoken with the trainer this morning, I think I will start incorporating barefoot lifting into my routine. The problem with lifting in shoes is that the heel 'support' changes your body posture to an unnatural position [which is honestly the problem with wearing any shoe while running or exercising, it actually just screws up your natural gait/movement/etc...]. The heel of a shoe puts you more on your toes than is natural, instead of concentrating your lifting motion through your heel as it should properly be done. Thus, you have less engagement of the back, glutes and hamstrings than you should if lifting form was perfect. Conclusion: pretty much everything should be done as barefoot as possible. I was even wearing my Nike Frees this morning, and they STILL changed my form enough to screw it up. I'm excited to start squatting, lunging and deadlifting barefoot, I imagine it will make quite a big difference in my muscle engagement.
Give it a shot! Don't be afraid to look dumb, when you end up healthy and balanced I promise you won't care.
I had an awesome night last night playing tennis with a coworker. We were both a bit mentally and physically exhausted and sore, but went for it anyway. It is amazing how physical activity can actually energize you when you are feeling tired and groggy, sitting on the couch just tends to exacerbate those blah feelings. It was a beautiful summery night and we were able to grab a court and hit balls for an hour. A great way to unwind after a day in the office, and a fun FREE healthy social activity. Yay us!
I was back in the gym this morning for a lower body lift. Warmed up with a split squat and plie squat superset circuit, and then it was on to heavy squats, deadlifts, and glute isolations. Overall great lower body lift. When I was finishing up the glute exercises, one of the female trainers came over to me and goes, "I was watching you deadlift, which I shouldn't have been because I was with my client [hehe], but regardless you have great form EXCEPT you tend to get too much onto your toes and your knees go in a bit as you pick up the bar." She encouraged me to take off my shoes the next time I deadlift, as that forces you to keep your heels on the ground for the duration of the lift or you would topple over. The same holds true with squatting, performing the exercise barefoot requires greater form discipline or you would fall forward.
To be honest, I have never thought about lifting barefoot before. After having spoken with the trainer this morning, I think I will start incorporating barefoot lifting into my routine. The problem with lifting in shoes is that the heel 'support' changes your body posture to an unnatural position [which is honestly the problem with wearing any shoe while running or exercising, it actually just screws up your natural gait/movement/etc...]. The heel of a shoe puts you more on your toes than is natural, instead of concentrating your lifting motion through your heel as it should properly be done. Thus, you have less engagement of the back, glutes and hamstrings than you should if lifting form was perfect. Conclusion: pretty much everything should be done as barefoot as possible. I was even wearing my Nike Frees this morning, and they STILL changed my form enough to screw it up. I'm excited to start squatting, lunging and deadlifting barefoot, I imagine it will make quite a big difference in my muscle engagement.
Give it a shot! Don't be afraid to look dumb, when you end up healthy and balanced I promise you won't care.
Tuesday, June 7, 2011
Why feel pleasure when you can feel pain?
Happy Tuesday! It is perfect beach weather outside, I vote we exchange a weekend day for today and all head to the coast. Who is with me??? If only deadlines didn't exist. I hope everyone watched, and enjoyed, the Bruins' slashing last night. I was screaming alone in my apartment. Oh yes, yes I was. The Canucks are such rotten dirty scoundrels, between the biting incident and the nasty hit on Horton, it was all I could do to not run to the rink and join in on the fight. The Bruins NEED to win this series, I am so disgusted with Vancouver. So excited for game 4 tomorrow night. Sidenote: I wish Boston cared more about hockey, it is one of the most exciting sports in existance and their freaking team is in the Stanley Cup Finals. GET WITH THE PROGRAM, BOSTON.
So I have a confession to make. The title of this blog has zero implied sarcasm. I quite literally mean that I enjoy feeling pain more than pleasure...when it comes to my muscules. And of course I mean the good kind of pain. There is nothing better [to me, and maybe me only] than to wake up, get out of bed, and feel USED. If I am not sore or fatigued from yesterday's workout, I did something wrong. I didn't push myself hard enough, not enough speed or intensity, too light of weight, something went wrong. I derive great pleasure from physical fatigue, maybe it is some screwed up biochemical reaction in my body, but I recognize that it is there 100%. Which brings me to this weekend...
There is nothing that excites me more [in terms of small pleasures in life] than seeing a 70 and sunny forecast for the weekend. My train of thought naturally goes to ... "YES I can do endless activities outdoors in my SPORTS BRA!". Being a tanning goddess while kicking my own ass? My two perfect worlds collide. This was one of those absolutely perfect weekends. I woke up at 7am on Saturday ready to take on the world! I pumped my bike tires, put my running clothes on, and headed to the Harvard Stadium for my second full stadium experience. It was even better than the first! Totally didn't hurt that the Boston Cannons [pro lax team] were practicing so I had some...distraction and motivation as I tacked the 37 sections. Nothing like a little shaky leg to get your weekend started! [If you have done stadiums you totally know the shaky leg I reference]
After watching the Bruins lose on Saturday night [tragic but awful defensive play, fault is all theirs], I woke up Sunday morning ready to take on the world...again! My legs were super tired from lower body lift on Friday and stadiums on Saturday but pain ain't gonna stop me now. I headed to the track for a daily dose of intervals. I brought my vibrams along so I could test them out for the first time since the self-induced stress fracture...and it went GREAT! I did 2 x 1 mile intervals in them, more conservative the first mile, and everything felt wonderful. Barefoot running is really the most amazing feeling if you are a runner, so free and natural. I put the Nike Frees back on for the third 1 mile interval, and then finished up with a 400m, a couple 200m and 150m intervals. Felt awesome to be on the track and try out barefoot running again.
Monday morning I decided that my legs needed a break, so I did a muscle beach bicep/tricep workout, which was great. I'm repping 35 lbs for my bicep curls, which gives me a lot of meathead pride. Don't judge. Ok, you can judge, I would too. I decided that one day of rest was plenty for these legs, they are tough! I woke up at 5:30 this morning to get a gorgeous summer morning run in, and .5 miles into it, I realized my legs were completely dead. I'm talking the sort of numb dead feeling you get when you are exhausted. Is that going to stop me? Uhh no! I managed to complete the other 3.5 miles, resulting in what I would call a character building experience. It hurt. Every step of the way. Did I enjoy the pain? Absolutely.
Call me crazy, but I enjoy finding pleasure in pain! The ability to thrive on physical challenges is something you can take with you at every age, in every location, with every activity. My mom kicked some SERIOUS ass in her sprint triathlon this weekend, placing FIRST in her age class! What a STUD! Push yourself into pain, you will be amazed at your capabilities!
So I have a confession to make. The title of this blog has zero implied sarcasm. I quite literally mean that I enjoy feeling pain more than pleasure...when it comes to my muscules. And of course I mean the good kind of pain. There is nothing better [to me, and maybe me only] than to wake up, get out of bed, and feel USED. If I am not sore or fatigued from yesterday's workout, I did something wrong. I didn't push myself hard enough, not enough speed or intensity, too light of weight, something went wrong. I derive great pleasure from physical fatigue, maybe it is some screwed up biochemical reaction in my body, but I recognize that it is there 100%. Which brings me to this weekend...
There is nothing that excites me more [in terms of small pleasures in life] than seeing a 70 and sunny forecast for the weekend. My train of thought naturally goes to ... "YES I can do endless activities outdoors in my SPORTS BRA!". Being a tanning goddess while kicking my own ass? My two perfect worlds collide. This was one of those absolutely perfect weekends. I woke up at 7am on Saturday ready to take on the world! I pumped my bike tires, put my running clothes on, and headed to the Harvard Stadium for my second full stadium experience. It was even better than the first! Totally didn't hurt that the Boston Cannons [pro lax team] were practicing so I had some...distraction and motivation as I tacked the 37 sections. Nothing like a little shaky leg to get your weekend started! [If you have done stadiums you totally know the shaky leg I reference]
After watching the Bruins lose on Saturday night [tragic but awful defensive play, fault is all theirs], I woke up Sunday morning ready to take on the world...again! My legs were super tired from lower body lift on Friday and stadiums on Saturday but pain ain't gonna stop me now. I headed to the track for a daily dose of intervals. I brought my vibrams along so I could test them out for the first time since the self-induced stress fracture...and it went GREAT! I did 2 x 1 mile intervals in them, more conservative the first mile, and everything felt wonderful. Barefoot running is really the most amazing feeling if you are a runner, so free and natural. I put the Nike Frees back on for the third 1 mile interval, and then finished up with a 400m, a couple 200m and 150m intervals. Felt awesome to be on the track and try out barefoot running again.
Monday morning I decided that my legs needed a break, so I did a muscle beach bicep/tricep workout, which was great. I'm repping 35 lbs for my bicep curls, which gives me a lot of meathead pride. Don't judge. Ok, you can judge, I would too. I decided that one day of rest was plenty for these legs, they are tough! I woke up at 5:30 this morning to get a gorgeous summer morning run in, and .5 miles into it, I realized my legs were completely dead. I'm talking the sort of numb dead feeling you get when you are exhausted. Is that going to stop me? Uhh no! I managed to complete the other 3.5 miles, resulting in what I would call a character building experience. It hurt. Every step of the way. Did I enjoy the pain? Absolutely.
Call me crazy, but I enjoy finding pleasure in pain! The ability to thrive on physical challenges is something you can take with you at every age, in every location, with every activity. My mom kicked some SERIOUS ass in her sprint triathlon this weekend, placing FIRST in her age class! What a STUD! Push yourself into pain, you will be amazed at your capabilities!
Friday, June 3, 2011
New goals!
Happy happy happy FRIDAY! I woke up dancing and singing today, I hope everyone is sharing some of that happiness. Loving short weeks, sunshine, spring time, friends, family, life in general. The weekend forecast is glorious for outdoor exercise, so I'm planning on a combination of running, stadiums, track intervals, and biking. The more the better! If anyone is around Boston and wants to join for any of the aformentioned activities, holler at your girl.
I am slightly devastated that I have grandma sleeping habits on occasion, last night was one of those times. I stayed up LATE for me, until 11pm, and then couldn't keep my eyes open so I went to sleep. The Heat were up by 9 at this point. I never would have predicted the amazing comeback by the Mavs to ensure the Heat didn't roll over them in 4. Thank the LORD. My favorite blogger [El Pres on barstoolsports.com] discussed if he would rather the Bruins win OR the Heat lose. He is a Boston sports blogger and chose the latter. I am not upset with that. I hate the Heat. I want the Mavs to win so badly. Difference is I will shed a few tears if the Bruins don't win, I feel so emotionally invested at this point, especially after that completely insane game 1. I am PSYCHED that game 2 is tomorrow night, no better way to spend a Saturday!
Last night was the annual JP Morgan Corporate Challenge. It is such a cool event, 12,000 nerdy finance/consulting/corporate Bostonians come together to run 3.5 miles up and down Comm Ave. Pretty awesome people watching. I was psyched to see so many runners pursuing barefoot running! Vibrams were all over that joint, it was great. I felt all weak and wimpy in my Nike Frees, but still giving my foot a bit of time before I whip those babies out again. [I'm still afraid.] It is just so great to get everyone outside doing something active when a normal day is spent inside an office, behind a computer. I wish more of this happened!
I ran the Corporate Challenge for the first time last year, and it is complete madness. 12,000 people rushing through the narrow streets of downtown feels like cattle being coralled, and I made the mistake of being middle of the pack as a first timer. I completed the race in 30 minutes last year, and I swear I actually ran like 5 miles due to horizontal dodging of slower runners. So...this year, I put myself up in the front with the 5-6 minute mile runners [uhhhh haha] and that was a great decision. I ran with one of my coworkers who is a great runner. She pulled me through the first 2.5 miles a lot faster than I have ever run any sort of distance. At 2.5 miles she sprinted away and I tried to survive, my stomach hurt, my right foot was going numb, overall physical pain. I managed to finish in 26 minutes, splitting 7:25 miles! Whoa! I had no idea I could run that fast for more than like... one mile. Goes to show, all you need is a friend to help you realize your potential! I plan to rope my coworker into more runs, it is a great challenge and a fun way to socialize. Now that I have experienced running at a faster pace than I though I could, I have a new goal of pushing myself to new limits with running!
Another new goal? Complete the Rock & Roll Half Marathon in Denver with my mom to celebrate my 24th birthday in October. I brought up the idea to my mom a couple of days ago, and after some thought, we are both on board. I am SO excited to share this experience with my mom! She is such an incredible role model, and we really share the passion of fitness. She has driven my interest in running, so this is a great opportunity for us to share a special experience together. The race is October 9th, a day after my birthday, and what better way to celebrate a new year of life than a physical challenge?!?
What are YOUR new goals???
I am slightly devastated that I have grandma sleeping habits on occasion, last night was one of those times. I stayed up LATE for me, until 11pm, and then couldn't keep my eyes open so I went to sleep. The Heat were up by 9 at this point. I never would have predicted the amazing comeback by the Mavs to ensure the Heat didn't roll over them in 4. Thank the LORD. My favorite blogger [El Pres on barstoolsports.com] discussed if he would rather the Bruins win OR the Heat lose. He is a Boston sports blogger and chose the latter. I am not upset with that. I hate the Heat. I want the Mavs to win so badly. Difference is I will shed a few tears if the Bruins don't win, I feel so emotionally invested at this point, especially after that completely insane game 1. I am PSYCHED that game 2 is tomorrow night, no better way to spend a Saturday!
Last night was the annual JP Morgan Corporate Challenge. It is such a cool event, 12,000 nerdy finance/consulting/corporate Bostonians come together to run 3.5 miles up and down Comm Ave. Pretty awesome people watching. I was psyched to see so many runners pursuing barefoot running! Vibrams were all over that joint, it was great. I felt all weak and wimpy in my Nike Frees, but still giving my foot a bit of time before I whip those babies out again. [I'm still afraid.] It is just so great to get everyone outside doing something active when a normal day is spent inside an office, behind a computer. I wish more of this happened!
I ran the Corporate Challenge for the first time last year, and it is complete madness. 12,000 people rushing through the narrow streets of downtown feels like cattle being coralled, and I made the mistake of being middle of the pack as a first timer. I completed the race in 30 minutes last year, and I swear I actually ran like 5 miles due to horizontal dodging of slower runners. So...this year, I put myself up in the front with the 5-6 minute mile runners [uhhhh haha] and that was a great decision. I ran with one of my coworkers who is a great runner. She pulled me through the first 2.5 miles a lot faster than I have ever run any sort of distance. At 2.5 miles she sprinted away and I tried to survive, my stomach hurt, my right foot was going numb, overall physical pain. I managed to finish in 26 minutes, splitting 7:25 miles! Whoa! I had no idea I could run that fast for more than like... one mile. Goes to show, all you need is a friend to help you realize your potential! I plan to rope my coworker into more runs, it is a great challenge and a fun way to socialize. Now that I have experienced running at a faster pace than I though I could, I have a new goal of pushing myself to new limits with running!
Another new goal? Complete the Rock & Roll Half Marathon in Denver with my mom to celebrate my 24th birthday in October. I brought up the idea to my mom a couple of days ago, and after some thought, we are both on board. I am SO excited to share this experience with my mom! She is such an incredible role model, and we really share the passion of fitness. She has driven my interest in running, so this is a great opportunity for us to share a special experience together. The race is October 9th, a day after my birthday, and what better way to celebrate a new year of life than a physical challenge?!?
What are YOUR new goals???
Wednesday, June 1, 2011
Workouts on the go!
Happy Hump Day! I love short weeks, Hump Day comes up before you know it. I can't believe it has been a full week since my last post - oops! I spent the long weekend [extended to include Thursday and Friday] in Chicago to celebrate my sister's graduation from medical school. I couldn't possibly be more proud and excited that my very own sister is an MD! WHOA! I'm pretty sure I was more emotional than her for the duration of the weekend. I'm ok with that. Crying at dinner? The new black. The whole family clan was back together for the weekend which was great, it is really hard to get all 5 [6 including bro-in-law] people in the same place at the same time now that we are all adults with independent lives, so I really enjoyed the weekend. Of course, as part of a celebratory weekend we consumed many many meals of amazing [calorie ridden, salty, fatty] food. I'm sure I was not alone in my eating habits for the Memorial Day weekend, it tends to be a weekend of barbeque, beer and ice cream.
Which leads to the topic of the day...working out on the GO! Vacation and travel tend to lend themselves to poor eating and exercise habits. My body can't physically handle more than 2 days without some form of exercise, so I tend to get creative and thought I would share with you my top three ideas:
1. RUN! The single best thing about running is it can happen anywhere, any time, with any weather, as long as your have your shoes [or no shoes if you prefer barefoot!]. Just look at a map or go exploring without one. It is an amazing way to see any city and it is a great workout. If you are staying at a hotel, you can ask the concierge about the best places to go for a run, there are usually some running paths and/or trails nearby.
2. Use whatever equipment is available. You've gotta love when you look at a hotel website and they describe their fitness room as 'state of the art, completely updated' and on and on. That is the same sort of marketing method as the descriptor 'charming' when looking for apartments, which means shitty, old, and overpriced. I walked into the hotel gym this weekend and there were two treadmills, a reclining bike [why do those even exist...?], a rack of dumbells from 5 to 50lbs, a cable machine, and medicine balls. All in a very small room. My reaction? This is PLENTY to get a great workout in! After a warmup on the treadmill, I used the dumbells for lunges, jump squats, squats, RDLs, moved to the cable machine for glute isolations, and to the medballs for core. I was sore for 3 days! Lesson? You don't need anything fancy to get a kickass workout in, just a bit of imagination and drive.
3. Explore the city. You can explore the city running, as mentioned above, or by walking, biking, rollerblading, scootering, really the options are endless. Please never ride a segway. Those are embarassing and I've never even been on one. Use your LEGS! My sister had the great idea of scheduling a bike tour of Chicago. The tour was put on by a boutique company and it was wonderful, so fun and adventurous with a funny tour guide. My bike's name was Brutus, we were a perfect pair. A recreational bike tour is something I never would have scheduled, I really enjoy intense exercise and have a hard time relaxing and doing something like cycling for fun. But I am SO glad we did it! The tour covered 7 miles in 3 hours [yes, I mean that, and yes, I can run 7 miles in 1 hour, but it wasn't about speed] and we saw all the great historical sites of downtown Chicago. Most of all, we laughed the whole time, and we spent 3 hours doing something active instead of sitting on our butts. Conclusion: just MOVE! It doesn't matter in what fashion or how fast, but just move and explore the city.
Next time you travel, realize there are endless options for staying active outside of your normal fitness routine. In fact, use it as an opportunity to get out of the norm and try something new!
Which leads to the topic of the day...working out on the GO! Vacation and travel tend to lend themselves to poor eating and exercise habits. My body can't physically handle more than 2 days without some form of exercise, so I tend to get creative and thought I would share with you my top three ideas:
1. RUN! The single best thing about running is it can happen anywhere, any time, with any weather, as long as your have your shoes [or no shoes if you prefer barefoot!]. Just look at a map or go exploring without one. It is an amazing way to see any city and it is a great workout. If you are staying at a hotel, you can ask the concierge about the best places to go for a run, there are usually some running paths and/or trails nearby.
2. Use whatever equipment is available. You've gotta love when you look at a hotel website and they describe their fitness room as 'state of the art, completely updated' and on and on. That is the same sort of marketing method as the descriptor 'charming' when looking for apartments, which means shitty, old, and overpriced. I walked into the hotel gym this weekend and there were two treadmills, a reclining bike [why do those even exist...?], a rack of dumbells from 5 to 50lbs, a cable machine, and medicine balls. All in a very small room. My reaction? This is PLENTY to get a great workout in! After a warmup on the treadmill, I used the dumbells for lunges, jump squats, squats, RDLs, moved to the cable machine for glute isolations, and to the medballs for core. I was sore for 3 days! Lesson? You don't need anything fancy to get a kickass workout in, just a bit of imagination and drive.
3. Explore the city. You can explore the city running, as mentioned above, or by walking, biking, rollerblading, scootering, really the options are endless. Please never ride a segway. Those are embarassing and I've never even been on one. Use your LEGS! My sister had the great idea of scheduling a bike tour of Chicago. The tour was put on by a boutique company and it was wonderful, so fun and adventurous with a funny tour guide. My bike's name was Brutus, we were a perfect pair. A recreational bike tour is something I never would have scheduled, I really enjoy intense exercise and have a hard time relaxing and doing something like cycling for fun. But I am SO glad we did it! The tour covered 7 miles in 3 hours [yes, I mean that, and yes, I can run 7 miles in 1 hour, but it wasn't about speed] and we saw all the great historical sites of downtown Chicago. Most of all, we laughed the whole time, and we spent 3 hours doing something active instead of sitting on our butts. Conclusion: just MOVE! It doesn't matter in what fashion or how fast, but just move and explore the city.
Next time you travel, realize there are endless options for staying active outside of your normal fitness routine. In fact, use it as an opportunity to get out of the norm and try something new!
Wednesday, May 25, 2011
Hump Day Anecdotes
IT FEELS LIKE SUMMER!!! That on top of hump day [which is actually my Friday this week], I am all smiles. 70 and sunny while walking to work, iced coffee in hand, no jacket. I can't imagine anything better...unless I was walking along the beach and worked full time as a life guard. I will only wish for the small things. I jet off to Chicago tomorrow for a weekend of family celebrations, I couldn't be more excited. I hope this gorgeous weather pulls through for the Windy City, we have plans to catch a Cubs game which should be great.
Today's post is a combination of various anecdotes. Enjoy!
1. Tuesday's spin class with Derek was awesome. Again he took us through a stage of the Giro d'Italia, but put a little spin on it by adding some group intervals. While most of the class was grinding along at race pace [60% resistance, strong cadence], he had two people at a time up in 3rd kicking ass at 90% for 1-2 minutes. The class took turns up in 3rd until everyone had gone. It was actually a really cool way to make the class feel like a team environment. Plus there was the added benefit of killer intervals and being engaged in something new. Another A+ for my fave instructor, he continues to impress me!
2. Last night was the...drum roll please...season 11 Biggest Loser FINALE! One of my favorite days of the year. It is really fun to watch the amaaaazing transformations of these previously hopeless, unhealthy people, into empowered, fit, and incredibly kickass individuals. They all have glowing smiles on their faces and exude confidence like most of them had never experienced. I love every minute of this freaking show. Olivia [opera singer and sister to another finalist, Hannah] lost like 49% of her weight [260's down to 130's] and won $250k, it was super exciting. What wasn't exciting? The fact that ex-tennis player Anna Kournikova is *attempting* to replace Jillian Michaels as the female trainer. Are you KIDDING ME? She walks on the show and looks like she is going to topple over, she is so so thin. Her leg? Size of my bicep. She is a washed out athlete and has no training experience. What these contestants need is a strong, muscular role model with years, if not decades, of training experience. I am not pleased. At all. Uggggggg. Apparently I just need to apply to train on the show if it is this easy to get on.
3. A certain man at the gym took Hump Day quite literally when it came to his workout this morning. He had attached a body band to a squat rack, put it around his waist, and proceeded to squat and hump as hard as possible using the resistance band. I thought I perhaps saw something I wasn't supposed to see, but then I looked back and this was his actual exercise. It is NEVER ok to perform humping exercises at the gym, even on Hump Day. If you feel like you need that as part of your routine, please do it in private. It was nasty.
4. I had to condense my upper body workouts into one morning this week in case I can't get in what I need for the rest of this week [vacation tends to do that to your routine, but I have every intention of kicking ass in Chi Town]. I generally do bis/tris and shoulders/back/chest on different days, but I went ahead and condensed into a single workout, and added core!
Bis/Tris x 3:
Alternating dumbell bicep curls - x10 each [@30lbs]
Standing dumbell tricep extension - x10 [@40lbs]
Chest x 3:
Alternating dumbell chest press [keeping weights at the top as you alternate pressing] - x6 each [@35lbs]
Dumbell fly - x10 [@20lbs]
Shoulders x 3:
Lateral dumbell raise - x 10 [@15lbs]
Core x 3:
Medball atomic crunches - x 15, as heavy of a medball as you can find. If you use a heavy medball, 3 sets are brutal [just the way I like core!]
Today's post is a combination of various anecdotes. Enjoy!
1. Tuesday's spin class with Derek was awesome. Again he took us through a stage of the Giro d'Italia, but put a little spin on it by adding some group intervals. While most of the class was grinding along at race pace [60% resistance, strong cadence], he had two people at a time up in 3rd kicking ass at 90% for 1-2 minutes. The class took turns up in 3rd until everyone had gone. It was actually a really cool way to make the class feel like a team environment. Plus there was the added benefit of killer intervals and being engaged in something new. Another A+ for my fave instructor, he continues to impress me!
2. Last night was the...drum roll please...season 11 Biggest Loser FINALE! One of my favorite days of the year. It is really fun to watch the amaaaazing transformations of these previously hopeless, unhealthy people, into empowered, fit, and incredibly kickass individuals. They all have glowing smiles on their faces and exude confidence like most of them had never experienced. I love every minute of this freaking show. Olivia [opera singer and sister to another finalist, Hannah] lost like 49% of her weight [260's down to 130's] and won $250k, it was super exciting. What wasn't exciting? The fact that ex-tennis player Anna Kournikova is *attempting* to replace Jillian Michaels as the female trainer. Are you KIDDING ME? She walks on the show and looks like she is going to topple over, she is so so thin. Her leg? Size of my bicep. She is a washed out athlete and has no training experience. What these contestants need is a strong, muscular role model with years, if not decades, of training experience. I am not pleased. At all. Uggggggg. Apparently I just need to apply to train on the show if it is this easy to get on.
3. A certain man at the gym took Hump Day quite literally when it came to his workout this morning. He had attached a body band to a squat rack, put it around his waist, and proceeded to squat and hump as hard as possible using the resistance band. I thought I perhaps saw something I wasn't supposed to see, but then I looked back and this was his actual exercise. It is NEVER ok to perform humping exercises at the gym, even on Hump Day. If you feel like you need that as part of your routine, please do it in private. It was nasty.
4. I had to condense my upper body workouts into one morning this week in case I can't get in what I need for the rest of this week [vacation tends to do that to your routine, but I have every intention of kicking ass in Chi Town]. I generally do bis/tris and shoulders/back/chest on different days, but I went ahead and condensed into a single workout, and added core!
Bis/Tris x 3:
Alternating dumbell bicep curls - x10 each [@30lbs]
Standing dumbell tricep extension - x10 [@40lbs]
Chest x 3:
Alternating dumbell chest press [keeping weights at the top as you alternate pressing] - x6 each [@35lbs]
Dumbell fly - x10 [@20lbs]
Shoulders x 3:
Lateral dumbell raise - x 10 [@15lbs]
Core x 3:
Medball atomic crunches - x 15, as heavy of a medball as you can find. If you use a heavy medball, 3 sets are brutal [just the way I like core!]
Monday, May 23, 2011
Limits: Everybody has them!
Happy Monday friends! I hope everyone had a great weekend. I had lots of old friends in town so it was fun [but exhausting]. Saturday was absolutely beautiful, I cherished every single minute of sunshine, knowing I may never see it again [due to Boston's weather pattern, not the impending 'rapture']. A short week at work as I leave Thursday morning to see my amazing sister graduate from medical school in Chicago, actually a double celebration because it is also her birthday. How wonderful! I'm really looking forward to a loooong weekend in the Windy City with my entire fabulous family.
How do I celebrate 65 degree perfectly sunny Saturdays? Why, stadiums of course! After yummy brunch, I hopped on my bike and pedaled my way to Harvard's stadium to enjoy the weather the best way I know how - physical challenges! After a little slap on the ass via text message, I decided I was going to conquer the whole stadium one section at a time. I have done this before [last summer] on the small steps, since my back and legs were not in good enough shape for the big girl stairs a year ago. I am happy to report that my back and legs have since gotten themselves together, and I divided and conquered all 37 sections one at a time! It felt great, and I was proud of myself. All the lifting I have done in the past 6 months or so has obviously benefitted my body a ton, which is great to see. I had to do a bit of weaving around the parents watching their adorable little boys playing youth lax, but it was a welcome distraction. Overall perfect Saturday afternoon of ass kicking and new accomplishments!
With friends in town I didn't have enough time to exercise yesterday, and the 50 degree overcast weather wasn't particularly enticing. I figured given my Saturday feat it would be ok to give myself the day off. And then....I woke up this morning. Per usual, my 6am alarm went off and instead of popping out of bed ready to take on the world, I groaned until I turned my alarm clock off. I was exhausted, my knees and calves are really worn out from stadiums, and I decided that I was going to....GASP...sleep in.
I woke up at 7:30 [still really tired] and after experiencing feelings of remorse throughout my shower, I realized that is it OK to give yourself a break. That is a really hard thing for me to accept, as I feel like I am 'too tough' to need rest or off days. The reality is, everybody has limits. I clearly reached a limit as of this morning, I was physically, mentally and emotionally exhausted. There are times when you need to push past your limits, and there are times when it is ok to cave in to your exhaustion. It is up to each individual to learn how to optimally challenge your body, mind and soul. We all have different limits and it is very important to be able to listen to your body/mind/soul so you give yourself what you need for a long, happy life.
So, for today, I am resting. It is my body's Sabbath. Tomorrow? Double spin class. Git er done.
How do I celebrate 65 degree perfectly sunny Saturdays? Why, stadiums of course! After yummy brunch, I hopped on my bike and pedaled my way to Harvard's stadium to enjoy the weather the best way I know how - physical challenges! After a little slap on the ass via text message, I decided I was going to conquer the whole stadium one section at a time. I have done this before [last summer] on the small steps, since my back and legs were not in good enough shape for the big girl stairs a year ago. I am happy to report that my back and legs have since gotten themselves together, and I divided and conquered all 37 sections one at a time! It felt great, and I was proud of myself. All the lifting I have done in the past 6 months or so has obviously benefitted my body a ton, which is great to see. I had to do a bit of weaving around the parents watching their adorable little boys playing youth lax, but it was a welcome distraction. Overall perfect Saturday afternoon of ass kicking and new accomplishments!
With friends in town I didn't have enough time to exercise yesterday, and the 50 degree overcast weather wasn't particularly enticing. I figured given my Saturday feat it would be ok to give myself the day off. And then....I woke up this morning. Per usual, my 6am alarm went off and instead of popping out of bed ready to take on the world, I groaned until I turned my alarm clock off. I was exhausted, my knees and calves are really worn out from stadiums, and I decided that I was going to....GASP...sleep in.
I woke up at 7:30 [still really tired] and after experiencing feelings of remorse throughout my shower, I realized that is it OK to give yourself a break. That is a really hard thing for me to accept, as I feel like I am 'too tough' to need rest or off days. The reality is, everybody has limits. I clearly reached a limit as of this morning, I was physically, mentally and emotionally exhausted. There are times when you need to push past your limits, and there are times when it is ok to cave in to your exhaustion. It is up to each individual to learn how to optimally challenge your body, mind and soul. We all have different limits and it is very important to be able to listen to your body/mind/soul so you give yourself what you need for a long, happy life.
So, for today, I am resting. It is my body's Sabbath. Tomorrow? Double spin class. Git er done.
Friday, May 20, 2011
Can some addiction be healthy?
HAPPY FRIDAY! We deserve this one [I'm speaking for the collective group here]. I assume everyone has worked as hard as me this week and is ready for a fun filled weekend. I said a little prayer last night for some sun to arrive...still crossing my fingers. A great Bruins win last night, up 2-1 in the series. Great season to be a Bs bandwagon fan, I'll tell you that much. The OKC Thunder tied the series 1-1 last night with a great win. I have a feeling this will be an awesome series until the end.
I hope everyone had an awesome thirsty Thursday experience last night. Spin class was totally kick ass. Besides the fact I could barely cycle at the beginning due to complete leg exhaustion, the muscles pulled through for me once again and gave me an hour of solid effort. Walking home in a straight line was a challenge, but what doesn't kill you makes you stronger. Which brings me to the topic for today....I think I am addicted. To exercise.
Addicted? To exercise? It sounds weird, but upon reflection I think it might be true. One workout a day is no longer enough for me. Two workouts and I feel satisfied. A day off? GASP!!! Don't even threaten me with that. Andrew forced me to take Sunday off this past weekend and I was pouty the whole day. I think about how I will feel once I'm on the spinner, treadmill, holding the weights, under the squat rack and the endorphins that ensue, and I grin. I want it all the time. Multiple times a day. Every day. I think that is probably called addiction, you are never satisfied and want more.
I am 100% ok with being addicted to exercise at this point in my life. If you have to pick an addiction, this is a good one to have. My other addiction is definitely coffee. I can't remember the last time I didn't have coffee in any given day. It is a calorie free happy beverage addiction [with nutritional benefits]. I also find that the healthier I eat, the more addicted I get to a very nutritional, healthy diet. It is a very positive cycle with most people when it comes to diet and exercise, the more you do it, the easier it is to continue and the more motivated you tend to be. The hardest part is getting started and establishing the optimal routine!
My conclusion is that healthy addictions can be okay. If it starts to take over all aspects of your life, perhaps reconsider your balance a bit, but allow yourself to really dive in to your passions! I plan to satisfy this addiction with a Friday happy hour workout before the evening of festivities begin....
Enjoy the weekend!
I hope everyone had an awesome thirsty Thursday experience last night. Spin class was totally kick ass. Besides the fact I could barely cycle at the beginning due to complete leg exhaustion, the muscles pulled through for me once again and gave me an hour of solid effort. Walking home in a straight line was a challenge, but what doesn't kill you makes you stronger. Which brings me to the topic for today....I think I am addicted. To exercise.
Addicted? To exercise? It sounds weird, but upon reflection I think it might be true. One workout a day is no longer enough for me. Two workouts and I feel satisfied. A day off? GASP!!! Don't even threaten me with that. Andrew forced me to take Sunday off this past weekend and I was pouty the whole day. I think about how I will feel once I'm on the spinner, treadmill, holding the weights, under the squat rack and the endorphins that ensue, and I grin. I want it all the time. Multiple times a day. Every day. I think that is probably called addiction, you are never satisfied and want more.
I am 100% ok with being addicted to exercise at this point in my life. If you have to pick an addiction, this is a good one to have. My other addiction is definitely coffee. I can't remember the last time I didn't have coffee in any given day. It is a calorie free happy beverage addiction [with nutritional benefits]. I also find that the healthier I eat, the more addicted I get to a very nutritional, healthy diet. It is a very positive cycle with most people when it comes to diet and exercise, the more you do it, the easier it is to continue and the more motivated you tend to be. The hardest part is getting started and establishing the optimal routine!
My conclusion is that healthy addictions can be okay. If it starts to take over all aspects of your life, perhaps reconsider your balance a bit, but allow yourself to really dive in to your passions! I plan to satisfy this addiction with a Friday happy hour workout before the evening of festivities begin....
Enjoy the weekend!
Thursday, May 19, 2011
Thirsty Thursday...?
Happy Thursday! SO CLOSE TO FRIDAY I can basically taste it. A couple of my great college friends come into town tomorrow so Harvard Womens Track and Field will be taking over Boston for the weekend. I can't wait. Day 6 of rain. I've stopped complaining and just resolved myself to understanding sun as a luxury, not an expectation. It is sort of working! Work has been busy so cloudy rainy days aren't so bad, not much temptation to go outside and play which can be helpful during weeks like this.
So...thirsty Thursday? Mine has been filled with thirst all day. Morning sweat-fest, morning coffee, afternoon coffee, multiple nalgenes of delicious water, and soon I will be doing 'super spin' which will obviously be another sweat-fest. I'm beginning to love my thirsty Thursday dates with spin class. There is a group of young women about my age that all go to the Thursday evening spin class. They have a blast, they laugh, they sing along to the music, they smile, they whoop and holler with excitement...and that makes me really happy. As a working professional, you can easily get sucked in to the happy hour lifestyle. You are surrounded by young single coworkers, tons of downtown bars, and the 'need a drink' mentality you hear coming from everyone toward the end of the week.
I am happy to admit that I totally give in to my thirsty Thursday temptation by joining this group of fun young women at 'super spin.' We satisfy our thirst in a different way by sweating it out and replenishing with water! There is nothing better to boost your mood than exercising with a bunch of other people who love it. The energy is contagious and the endorphins last all night long. Next time your friend or coworker suggests a casual happy hour drink, mention going for a run or even catching a spin class together. The request might result in a strange look, but keep asking around and you are bound to find a peer with similar interests. Workout buddies are great! I love to meet new people at the gym, so I go alone and interact with this group of women that are already clearly besties. I don't think I can consider myself in the 'in crowd' yet but I am wedging my way in week by week.
I challenge you to satisfy your thirsty Thursday with something fun and active! I promise you will be thrilled with the results.
So...thirsty Thursday? Mine has been filled with thirst all day. Morning sweat-fest, morning coffee, afternoon coffee, multiple nalgenes of delicious water, and soon I will be doing 'super spin' which will obviously be another sweat-fest. I'm beginning to love my thirsty Thursday dates with spin class. There is a group of young women about my age that all go to the Thursday evening spin class. They have a blast, they laugh, they sing along to the music, they smile, they whoop and holler with excitement...and that makes me really happy. As a working professional, you can easily get sucked in to the happy hour lifestyle. You are surrounded by young single coworkers, tons of downtown bars, and the 'need a drink' mentality you hear coming from everyone toward the end of the week.
I am happy to admit that I totally give in to my thirsty Thursday temptation by joining this group of fun young women at 'super spin.' We satisfy our thirst in a different way by sweating it out and replenishing with water! There is nothing better to boost your mood than exercising with a bunch of other people who love it. The energy is contagious and the endorphins last all night long. Next time your friend or coworker suggests a casual happy hour drink, mention going for a run or even catching a spin class together. The request might result in a strange look, but keep asking around and you are bound to find a peer with similar interests. Workout buddies are great! I love to meet new people at the gym, so I go alone and interact with this group of women that are already clearly besties. I don't think I can consider myself in the 'in crowd' yet but I am wedging my way in week by week.
I challenge you to satisfy your thirsty Thursday with something fun and active! I promise you will be thrilled with the results.
Wednesday, May 18, 2011
Beware: Do. Not. Bother. Me. [sometimes....]
Happy rainy hump day...afternoon. So we are even further over the hump than this morning, I'll take it! Day 5 of rain in Boston, I honestly feel like I moved to a different region of this earth where sun doesn't exist. Sort of weird and a little depressing. It will clear up for this weekend, so weekend please come faster! Sports update: great Bruins' win last night, what a crazy entertaining game to watch. I was in bed as the basketball game was happening so can't comment on that. Biggest Loser was amazing last night, the two smallest girls lost the highest % of weight and I was super super impressed. There may or may not have been tears on my end, it gets emotional.
I went to bed a little earlier last night [granted my standard bedtime is before 10:30pm so not saying much] because I had an impromptu appointment with a trainer at my gym at 6:15am. I don't really know what it is about me, but trainers love talking to me. What sports I do, my lifting program, technique, you name it and they want to chat with me about it. Anyway, one of the trainers at my gym came up to me last week and asked if he could show me a few new moves so I was like....ok go for it. He showed me these weird cross over pushups and 1-arm dumbell clean and squat. Both were fine but clearly not life-changing. After his little demonstration, he asked if he could do some muscle testing so he could help show me what muscle groups I should focus on going forward. I figured hey ok, he wants to do this for free, I'll let it happen.
Fastforward to 6:15am this morning. I show up at the gym and he asks me to sit in his office, where he proceeds to force me through a 30 minute conversation about my athletic history, future goals, injuries, nutrition, and everything else you could possibly talk about. 1. I was not prepared to talk for 30 minutes, nor did I have any interest in doing so and 2. I was comatose, it was 6:15am. Finally we got to the muscle testing portion of this little free consultation and he was like 'squat', so I squatted and he nodded. 'Do a pushup', so I did a pushup and he nodded. 'Lay down and extend one leg at a time to exhibit your hamstring flexibility', so I did as I was told and he nodded. After 10ish minutes of this routine, he goes 'well, you are very well balanced' at which point I told him that the session had finished because I needed to do my workout.
Ummmm that was SO not worth my time. Not only did I get up an extra 15 minutes early for this, but I also wasted 45 minutes of valuable workout time and SOME of us have to be at work by 9am. UGGGG. I managed to squeeze in a killer lower body circuit in the 20ish minutes I had left, but I did not leave smiling. I understand that his intentions were good, but the actual process and outcome was pretty worthless. Fault is totally mine, I will never accept a 'free fitness consultation' again. I advise you all to pass on the opportunity [unless this process sounded eye opening to you]. I feel like I need to wear a sign 'please don't disturb' around the gym sometimes. Goodness gracious! That is my rant for the day.
If you ever find yourself with an unexpectedly SHORT amount of time to workout, give this circuit a shot. It made my legs exhasuted and I was super sweaty, so I'm sure it did some good:
4-5x through the circuit - 90 to 120 seconds rest between sets
10x each kettlebell front lunges
20x squat jumps
20x weighted leg press
20x kettlebell squats
I went to bed a little earlier last night [granted my standard bedtime is before 10:30pm so not saying much] because I had an impromptu appointment with a trainer at my gym at 6:15am. I don't really know what it is about me, but trainers love talking to me. What sports I do, my lifting program, technique, you name it and they want to chat with me about it. Anyway, one of the trainers at my gym came up to me last week and asked if he could show me a few new moves so I was like....ok go for it. He showed me these weird cross over pushups and 1-arm dumbell clean and squat. Both were fine but clearly not life-changing. After his little demonstration, he asked if he could do some muscle testing so he could help show me what muscle groups I should focus on going forward. I figured hey ok, he wants to do this for free, I'll let it happen.
Fastforward to 6:15am this morning. I show up at the gym and he asks me to sit in his office, where he proceeds to force me through a 30 minute conversation about my athletic history, future goals, injuries, nutrition, and everything else you could possibly talk about. 1. I was not prepared to talk for 30 minutes, nor did I have any interest in doing so and 2. I was comatose, it was 6:15am. Finally we got to the muscle testing portion of this little free consultation and he was like 'squat', so I squatted and he nodded. 'Do a pushup', so I did a pushup and he nodded. 'Lay down and extend one leg at a time to exhibit your hamstring flexibility', so I did as I was told and he nodded. After 10ish minutes of this routine, he goes 'well, you are very well balanced' at which point I told him that the session had finished because I needed to do my workout.
Ummmm that was SO not worth my time. Not only did I get up an extra 15 minutes early for this, but I also wasted 45 minutes of valuable workout time and SOME of us have to be at work by 9am. UGGGG. I managed to squeeze in a killer lower body circuit in the 20ish minutes I had left, but I did not leave smiling. I understand that his intentions were good, but the actual process and outcome was pretty worthless. Fault is totally mine, I will never accept a 'free fitness consultation' again. I advise you all to pass on the opportunity [unless this process sounded eye opening to you]. I feel like I need to wear a sign 'please don't disturb' around the gym sometimes. Goodness gracious! That is my rant for the day.
If you ever find yourself with an unexpectedly SHORT amount of time to workout, give this circuit a shot. It made my legs exhasuted and I was super sweaty, so I'm sure it did some good:
4-5x through the circuit - 90 to 120 seconds rest between sets
10x each kettlebell front lunges
20x squat jumps
20x weighted leg press
20x kettlebell squats
Tuesday, May 17, 2011
Why do you do it?
Happy Tuesday! Didn't get around to posting yesterday, good ol' Monday morning whirlwind at work. For your daily dose of Shannon the Weatherwoman, it is epically bad weather for the latter half of May here in Boston. At several points over the past couple days, there was zero sun in the 10 day forecast. Not just cloudy, but rainy. For 10 days. 10 days of rain. It is opening up a bit but that is pretty pathetic. What happened to April showers bring May flowers? Boston's flowers are drowning. I am trying to embrace the Seattle-esque weather, which is most easily done by reassuring myself that 1. it isn't yet Memorial Day so there is plenty of time for the weather gods to figure their shit out, and 2. rainy days bring gorgeous green trees/grass/flowers! Patience my dear friends...our time for lovely sunny warm weather will come!
For a short recap, yesterday's workouts were muscle beach in the AM and stairmaster + core in the PM. After 1 mile warmup on the treadmill, triceps were barbell skullcrushers [3x10], standing dumbell overhead extension [3x10] and cable pressdowns [3x15]. Biceps were heavy alternating dumbell curls [3x8each] and alternating dumbell hammer curls [3x10each]. Stairmaster was 30 minutes 'fat loss' program followed by 5 x 15 medball atomic crunches. Good day of muscle building and fat burning, what more can you ask for? This morning was another killer spin class by Derek, we did a stage of the Giro d'Italia which climbs a mountain and a volcano [won by none other than Alberto Contador this weekend]. I LOVE that he tries to simulate real rides during class, it is a great workout and gives you an awesome visual. Most instructors simply come up with a schedule of sprints, jumps, climbs, double times, etc with the only purpose being sweating and pumping your legs to the music. Anyone can do the latter, it is really cool that Derek integrates real rides into our classes. Anyway, happy Shannon post Tuesday AM spin class. Planning on spin class #2 this evening. I don't know what it is lately but I just CAN'T GET ENOUGH.
So...why do you do it? Why do you get up at 6 am every morning to workout before heading to the office when sleep looks much more appealing? Why do you spend an hour planning your weekend bikeride when the average American lays on their couch watching crappy TV? Why do you pour so much blood, sweat, and tears into athletics? Why do you say no to happy hour and yes to an hour long sweat-fest of choice at the gym?
I thought a lot about this question last night after I received a text while I was on the stairmaster. I was right in the thick of my fat burning mission when I got a text that read "yay, keeping that tummy flat!." While that was meant to be a positive, supportive comment, it really drove me nuts. I exercise for many reasons, a flat stomach NOT being one of them. A muscular, toned physique is a wonderful result of daily exercise, but that alone won't successfully drive you toward a life-long journey in fitness.
I choose to exercise on a daily basis for the following reasons:
1. Sanity. The realities of a desk job require daily exercise.
2. The physical challenge. I am lucky to LOVE to feeling of lactic acid, muscle burn, sweat, completely physical exhaustion.
3. Long-term health benefits. Having seen family and friends struggle with health problems, the #1 method to combat anything of the sort is daily exercise.
4. Strength. I refuse to be a physically weak woman, I don't need a man to do anything for me. 100% independent, strong [and yes...muscular] woman at your service.
5. I am an athlete. I have always been and will forever be an athlete, it is my job to continue my athletic pursuits long after organized sports have finished.
So what drives you???
For a short recap, yesterday's workouts were muscle beach in the AM and stairmaster + core in the PM. After 1 mile warmup on the treadmill, triceps were barbell skullcrushers [3x10], standing dumbell overhead extension [3x10] and cable pressdowns [3x15]. Biceps were heavy alternating dumbell curls [3x8each] and alternating dumbell hammer curls [3x10each]. Stairmaster was 30 minutes 'fat loss' program followed by 5 x 15 medball atomic crunches. Good day of muscle building and fat burning, what more can you ask for? This morning was another killer spin class by Derek, we did a stage of the Giro d'Italia which climbs a mountain and a volcano [won by none other than Alberto Contador this weekend]. I LOVE that he tries to simulate real rides during class, it is a great workout and gives you an awesome visual. Most instructors simply come up with a schedule of sprints, jumps, climbs, double times, etc with the only purpose being sweating and pumping your legs to the music. Anyone can do the latter, it is really cool that Derek integrates real rides into our classes. Anyway, happy Shannon post Tuesday AM spin class. Planning on spin class #2 this evening. I don't know what it is lately but I just CAN'T GET ENOUGH.
So...why do you do it? Why do you get up at 6 am every morning to workout before heading to the office when sleep looks much more appealing? Why do you spend an hour planning your weekend bikeride when the average American lays on their couch watching crappy TV? Why do you pour so much blood, sweat, and tears into athletics? Why do you say no to happy hour and yes to an hour long sweat-fest of choice at the gym?
I thought a lot about this question last night after I received a text while I was on the stairmaster. I was right in the thick of my fat burning mission when I got a text that read "yay, keeping that tummy flat!." While that was meant to be a positive, supportive comment, it really drove me nuts. I exercise for many reasons, a flat stomach NOT being one of them. A muscular, toned physique is a wonderful result of daily exercise, but that alone won't successfully drive you toward a life-long journey in fitness.
I choose to exercise on a daily basis for the following reasons:
1. Sanity. The realities of a desk job require daily exercise.
2. The physical challenge. I am lucky to LOVE to feeling of lactic acid, muscle burn, sweat, completely physical exhaustion.
3. Long-term health benefits. Having seen family and friends struggle with health problems, the #1 method to combat anything of the sort is daily exercise.
4. Strength. I refuse to be a physically weak woman, I don't need a man to do anything for me. 100% independent, strong [and yes...muscular] woman at your service.
5. I am an athlete. I have always been and will forever be an athlete, it is my job to continue my athletic pursuits long after organized sports have finished.
So what drives you???
Friday, May 13, 2011
Proper gym attire
TGIF!!! Blogspot has been down this morning recovering posts from yesterday so sorry this is an afternoon blog session. Feels sort of weird for me too...usually I'm sitting here coffee in hand ready to take on the blogging WORLD. By the way my coworker sent around this hilarious link about blogging, check it out if you are interested: http://www.liewcf.com/resignation-letter-from-a-blogger-2770/ Mostly I think the whole blogging and getting fat thing is hilarious.
I have spent a sufficient amount of time on this blog discussing gym etiquette. Obviously you can tell that I think it is really important! It can make or break your gym experience and I honestly wish they gave every gym member a tutorial before they are allowed to step foot on the floor. Maybe I need to create that job...look at me stimulating the economy. One issue I haven't discussed is proper gym attire. This isn't as subjective of an issue as some people might imagine, there are some definite dos and don'ts associated with public exercise. I bring this up because in the past week I have seen some things I never hope to see again. They include a 50-something year old woman working out in a sports bra [only], an old man working out in a speed suit [unfortunately stretching when I saw him], and a very hairy man wearing a wifebeater and old school running shorts [read: very short]. All of the above? NOT OK.
I feel like proper gym attire should be pretty obvious. There are a few rules that shouldn't be broken, by anyone, ever:
1. Wear shorts and a shirt. Both. A sports bra is NOT a shirt, I don't care how fit you are.
2. Don't wear anything that has the possibility of flashing your genitals. This mostly includes too-short shorts for men.
3. If you are hairy, cover it up. It is legit unsanitary.
4. Wear gym shoes. As cool as converse or keds might be, they are not for working out.
5. Dress for your age. If you are older and have a little loose skin, perhaps all spandex is not the best choice.
6. No speed suits. Ever. You are IN A GYM.
I feel like that should pretty much cover it. I know it doesn't sound very restrictive, because it is not. I don't understand what some people are thinking about when they get dressed for the gym. There is this guy who shows up every morning wearing a hooded zip-up. He wears the hood for his whole workout. Like...what? It is just very confusing to me. I want to make him do plyos so the damn hood falls off his head.
Girls - please don't bring your skank outfit to the gym. Shirt + shorts. You need both. I know you feel and look hot, just save it for the clubs. It is not appropriate gym attire to done a sports bra and a sports bra only.
If you have problems following these simple guidelines, the solution is to GO OUTSIDE! There are no rules outside, you can wear whatever feels right as long as you don't get arrested for public indecency. I love running shirtless outside, but that is wear it belongs. Men, wear those short shorts outside. Please. I hope to survive the next week without any such sightings...wish me luck and I will do the same for you!
Enjoy the weekend!
Wednesday, May 11, 2011
Explode! It's good for your health.
Hump day! Inching closer and closer to the weekend. I have a lot to look forward to, Andrew is coming to Boston, college friends are arriving for a big wedding weekend [next wknd], spring dinner party, basically overall love and happiness. This has been a crazy week at work so far, so I am very much looking forward to Friday evening for some relax and unwind time. I don't have much for you in the way of sports updates, I definitely watched Biggest Loser last night instead of the Bulls game, it was a lot more interesting. Last night on BL there was the final elimination to determine the final four, who are competing for the huge cash prize at the end of the show. It was an impressive episode, all three women left are in the 150's and posted losses of 4, 5, and 5 lbs. One week, 5 lbs, already weighing 155lbs. KICKING ASS. I get so fired up watching this show, probably not normal. I would like nothing more than to make a guest appearance and get my butt kicked by Jillian and Bob for a couple of days. Shannon's paradise.
Theme of the day: explosion. I realize this could be taken many ways, and do with it as you wish, but my use of the word 'explode' relates to moving explosively during your workouts. I am going strong with 2-a-days this week, upper body Mon AM, running Mon PM, spin Tues AM & PM, so as I sat last night thinking about my morning's workout, I realized I needed some explosiveness in my life. The motion of exploding does WONDERS for your body. It engages your core, back, glutes, thighs all in one exercise. It increases heart rate and burns calories at an insane rate. Essentially, there is nothing better for your body than explosive plyometic exercises. As you probably know by now, slow and steady is not my jam. It really shouldn't be anyone's jam on a consistent basis. Nothing wrong with settling into the occasional long run or bike ride, but intervals, hills, plyos etc are much more effective methods of exercise.
I incorporated a couple of different explosive exercises into this morning's lift, and my body is already thanking me for it! For a frame of reference, I sweat as much lifting as I do while running intervals. If you are lifting hard enough, and explosive enough, it almost counts as cardio [but not really, DO BOTH!].
Hump Day EXPLOSIONNNNN
Circuit of explosion - x3
Kettlebell swings x 20 - get into a deep squat while swinging the ball back between your legs, explode forward with your hips and glutes
Jump squats x 20
Leg press x 20 - slow on the way down, explode up for each rep
Power pulls & cleans
Power pull x 6, power clean x 6 @ 95lbs
Power pull x 5, power clean x 5 @ 115lbs
Power pull x 4, power clean x 4 @ 125lbs
Power clean x 3 @ 135lbs
Deadlift
3 x 8 @ 145lbs
There is no better exercise [maybe other than clean and jerk] for exploding than power cleans. Coupling that with the 'circuit of explosion', you are going to explode right out of the gym! Deadlifts are obviously great for glutes, thighs and back strength. Explode all you want with deadlifts but be careful of jarring your back.
Theme of the day: explosion. I realize this could be taken many ways, and do with it as you wish, but my use of the word 'explode' relates to moving explosively during your workouts. I am going strong with 2-a-days this week, upper body Mon AM, running Mon PM, spin Tues AM & PM, so as I sat last night thinking about my morning's workout, I realized I needed some explosiveness in my life. The motion of exploding does WONDERS for your body. It engages your core, back, glutes, thighs all in one exercise. It increases heart rate and burns calories at an insane rate. Essentially, there is nothing better for your body than explosive plyometic exercises. As you probably know by now, slow and steady is not my jam. It really shouldn't be anyone's jam on a consistent basis. Nothing wrong with settling into the occasional long run or bike ride, but intervals, hills, plyos etc are much more effective methods of exercise.
I incorporated a couple of different explosive exercises into this morning's lift, and my body is already thanking me for it! For a frame of reference, I sweat as much lifting as I do while running intervals. If you are lifting hard enough, and explosive enough, it almost counts as cardio [but not really, DO BOTH!].
Hump Day EXPLOSIONNNNN
Circuit of explosion - x3
Kettlebell swings x 20 - get into a deep squat while swinging the ball back between your legs, explode forward with your hips and glutes
Jump squats x 20
Leg press x 20 - slow on the way down, explode up for each rep
Power pulls & cleans
Power pull x 6, power clean x 6 @ 95lbs
Power pull x 5, power clean x 5 @ 115lbs
Power pull x 4, power clean x 4 @ 125lbs
Power clean x 3 @ 135lbs
Deadlift
3 x 8 @ 145lbs
There is no better exercise [maybe other than clean and jerk] for exploding than power cleans. Coupling that with the 'circuit of explosion', you are going to explode right out of the gym! Deadlifts are obviously great for glutes, thighs and back strength. Explode all you want with deadlifts but be careful of jarring your back.
Tuesday, May 10, 2011
75% diet + 25% exercise = recipe for success
I am feeling particularly blessed on this Tuesday. It definitely is not the cold rainy spring day. I feel happy, healthy, awake, energized, loved, and supported. Spin class is partially responsible for a few of those feelings, it was really awesome this morning when Derek came in with a map of Giro d'Italia stage 5 for our ride this morning [happening tomorrow in real time]. We followed the map of the stage as close as possible and it was a cool feeling of accomplishment that is hard to come by when you are sweating on a stationary bike. He may be one of the best spin instructors of all time, he better not go anywhere! Last night I received my sister's med school graduation announcement in the mail, I am SO PROUD of her. Very excited to spend Memorial Day in Chicago to celebrate her amazing accomplishments [and birthday!]. Friends and family are doing amazing things all around me and I feel very blessed to be part of their lives.
I am currently partaking in a 3 week weight loss challenge with two of my best friends from college. Just for the hell of it. This is what former track athletes do on their free time. Since I already workout like a crazy woman, I had to think about how I was going to be competitive. Obvious answer - diet overhaul [in addition to adding a couple of 30 min cardio sessions a week]. So the other problem is I also eat really healthy. Unfortunately/fortunately I can't just stop eating fast food and drinking pop and drop 10 lbs. My diet is already full of lean protein, veggies and fruit with the occasional complex carb. So I knew this was going to have to be more extreme. Solution? A bodybuilding fat loss diet. Four meals a day consisting of all lean protein [egg whites, chicken breast, white fish, tofu] and dark green veggies. You can sprinkle fruit and a complex carb here and there but very sparingly. No salt, no oil, no dairy, no nuts. You get the general idea. I may be a total weirdo for saying this...but I actually like it. You feel SO incredibly clean and healthy. Tomorrow is our second weigh in so I will see how the diet is working, I'm pretty excited [in a really dorky way].
The reason I bring this competition up is because I think it is really important for everyone to understand the influence of diet on your overall health, especially if you are looking to change your body in any way. Obviously I am passionate about exercise, but that only gets you 25% of the way there. You can exercise for 4 hours a day, but if you don't put the right foods in your body you will be stuck at a plateau...forever. I am a firm believer in putting the right kind of calories in your body. Programs like Weight Watchers encourage simply counting calories, and science suggests that as long as you burn more calories than you consume, you will be fine. I strive for more, I strive for clean, whole foods because in the long run I think that has a huge influence on your health. Nothing packaged, nothing processed, and I eat all organic foods. The standard visual I like to remember is to fill 1/2 your plate with dark green veggies, 1/4 with lean protein, and 1/4 with a complex carb [no bread, pasta, potato etc]. I tend to eat a bit more protein and less carb, but the optimal combination is different for everyone. I also stay away from gluten and dairy, most bodies don't digest these food groups well, so you are only doing yourself a favor.
One of my favorite phrases is 'it takes 2 weeks to create a habit'. Everyone has something they can do better when it comes to eating well. Do this one thing [or multiple things if you feel ambitious] continually for two weeks and I think you will see huge results. Always remember, food is fuel. Only in modern times has food become a leisure activity. We eat to live. Feed your body the best fuel possible, since you only have one shot. My current goal is to eliminate excess salt from my diet, pepper is my new best friend. Flavor with lemon or lime juice, or delicious spices. Salt is the primary cause of many health issues, so why tempt fate?
Next time you are looking to lose a couple of lbs or you just want to feel healthier and happier, look no further than your next meal. Exercise is fabulous for all aspects of your body, mind and soul, but diet can easily outweigh all the work you put in at the gym. If you need some advice on how to eat cleanly and healthy, check out books written by Jillian Michaels or Tosca Reno.
I am currently partaking in a 3 week weight loss challenge with two of my best friends from college. Just for the hell of it. This is what former track athletes do on their free time. Since I already workout like a crazy woman, I had to think about how I was going to be competitive. Obvious answer - diet overhaul [in addition to adding a couple of 30 min cardio sessions a week]. So the other problem is I also eat really healthy. Unfortunately/fortunately I can't just stop eating fast food and drinking pop and drop 10 lbs. My diet is already full of lean protein, veggies and fruit with the occasional complex carb. So I knew this was going to have to be more extreme. Solution? A bodybuilding fat loss diet. Four meals a day consisting of all lean protein [egg whites, chicken breast, white fish, tofu] and dark green veggies. You can sprinkle fruit and a complex carb here and there but very sparingly. No salt, no oil, no dairy, no nuts. You get the general idea. I may be a total weirdo for saying this...but I actually like it. You feel SO incredibly clean and healthy. Tomorrow is our second weigh in so I will see how the diet is working, I'm pretty excited [in a really dorky way].
The reason I bring this competition up is because I think it is really important for everyone to understand the influence of diet on your overall health, especially if you are looking to change your body in any way. Obviously I am passionate about exercise, but that only gets you 25% of the way there. You can exercise for 4 hours a day, but if you don't put the right foods in your body you will be stuck at a plateau...forever. I am a firm believer in putting the right kind of calories in your body. Programs like Weight Watchers encourage simply counting calories, and science suggests that as long as you burn more calories than you consume, you will be fine. I strive for more, I strive for clean, whole foods because in the long run I think that has a huge influence on your health. Nothing packaged, nothing processed, and I eat all organic foods. The standard visual I like to remember is to fill 1/2 your plate with dark green veggies, 1/4 with lean protein, and 1/4 with a complex carb [no bread, pasta, potato etc]. I tend to eat a bit more protein and less carb, but the optimal combination is different for everyone. I also stay away from gluten and dairy, most bodies don't digest these food groups well, so you are only doing yourself a favor.
One of my favorite phrases is 'it takes 2 weeks to create a habit'. Everyone has something they can do better when it comes to eating well. Do this one thing [or multiple things if you feel ambitious] continually for two weeks and I think you will see huge results. Always remember, food is fuel. Only in modern times has food become a leisure activity. We eat to live. Feed your body the best fuel possible, since you only have one shot. My current goal is to eliminate excess salt from my diet, pepper is my new best friend. Flavor with lemon or lime juice, or delicious spices. Salt is the primary cause of many health issues, so why tempt fate?
Next time you are looking to lose a couple of lbs or you just want to feel healthier and happier, look no further than your next meal. Exercise is fabulous for all aspects of your body, mind and soul, but diet can easily outweigh all the work you put in at the gym. If you need some advice on how to eat cleanly and healthy, check out books written by Jillian Michaels or Tosca Reno.
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