...the question of modern day fitness and weight loss. Do you train yourself and risk laziness, lack of intensity, monotony, and no accountability? Or do you get a trainer and pay 100$ a session, get your butt kicked, have your workouts already planned, and have an accountability partner? Having experienced everything the fitness world has to offer, including teams, trainers and training myself, this is a more complex question than picking one option or the other. Obviously everyone feels differently about having a trainer vs. training yourself, but I have a few points that I think people should consider when making this decision.
Trainer
Pros: Trainers are trained professionals that have taken certification courses and gone through school for the sole purpose of designing workouts. You are held accountable because you have to schedule appointments. You just have to show up, they do the planning work for you and record your workouts. Professional cheerleader/motivator.
Cons: SO expensive, running 100$ an hour in the Boston area. Dependability - this is how they make their money, clients begin to depend on them very quickly. Becoming your 'best friend' - training should be just that, not chatting sessions about life happenings, it is distracting. Complacency the more often they train you.
Training yourself
Pros: Free! I think the biggest pro to training yourself is the reward you get out of the investment. While it is more work to write your workout each night, plan your week, and get yourself to the gym, if you can figure out all the logistics then training yourself it is a sustainable life-long plan to staying in shape. There are endless resources available [even for free!] to help write workouts, plan nutritious meals, and even help motivate you. The information is out there, you just have to decide to educate yourself. Training yourself is on your own time schedule - mornings every day? Ok! 9pm workouts more effective for you? Also ok! As long as you get it in, it will work.
Cons: Training yourself requires substantial discipline and focus, you are holding yourself accountable. I don't actually consider this a con, as discipline and focus are skills I find very important in life success, but it certainly is more difficult for many people than signing up for a trainer. You have to work harder to make workouts fun and interesting since you are writing them yourself.
I think there are a couple of situations where hiring a trainer is a great idea: you need a kickstart to your routine after taking some time off, you have a big event coming up and need to look extra hot, you are simply struggling to make it to the gym and need a couple sessions for motivation, or you just got your tax returns and want to invest in your health [I was tempted]. I think trainers can handicap you when your appointments are the only time you get to the gym, you never challenge yourself to work at a similar intensity on your own, you simply can't imagine life without your trainer, and you feel completely dependent on their workouts for your success.
I'm a very firm believer in sustainable, life-long fitness. The more you challenge yourself to be your own advocate, the more sustainable your fitness routine will be. If you are dependent on your own mind for workouts, nutrition etc, you will never be let down. Not only is training yourself a huge money saver, it also helps develop skills such as concentration, confidence and discipline. Group classes are an amazing way to let someone else instruct for an hour, but still be in charge of your own success.
A couple of my favorite resources for my workout and nutrition information are Oxygen Magazine, anything written by Jillian Michaels, Shape Magazine, chatting with friends/coworkers about their routines, and simply watching other fit people at the gym and replicating their moves. I do the occasional google search for new exercises, but I leave it to my own experience and imagination to piece together killer workouts. If I can do it, you can definitely do it. Be your own trainer, the payoff is HUGE!
Thursday, March 31, 2011
Wednesday, March 30, 2011
Drop sets!
Happy hump day, my second favorite day of the week [to Friday of course]! It is downhill from here, and I have a fun weekend of social gatherings and birthday celebrations to partake in. It even feels a little like spring this morning - SHOCKER. I am so ready for warmth, sun and beach time.
I want to share with you my nasty moment of the morning. Hopefully you never experience something similar. At the gym I always drink water between sets. I am probably one of the most hydrated people in the world, I drink water like its my job. So after my first set of skullcrushers this morning, I take a sip of 'water' out of my camelback waterbottle. This 'water' was actually two-month old almond milk protein shake, which had completely spoiled and was stuck in the straw. I inhaled it. It tasted like milk that had rotted 5x over. It was the single grossest thing I have ever tasted. I ran to the locker room and found gum, and luckily recovered, but it was NOT pretty. Dishwasher fail.
Today was my meathead lifting day [because obviously the other days are nothing close to that...]. Biceps and triceps baby. Gun show? Yes please. I have a new favorite way of lifting bis and tris, the method is called drop sets. Drop sets work like this: pick a weight that you can lift for 10 reps, decrease by 10-15% and do as many reps as possible until failure [without rest], decrease by another 10-15% and do as many reps as possible until failure [without rest]. With rest between drop sets, repeat up to three times. So essentially every 'set' is three sets at three different weights. Highly effective, I am already sore. Drop sets fatigue your muscules in a different way than any other lifting method I have used. I just started implementing them in my lifting regiment a couple of weeks ago and I have already seen huge improvements in my muscle strength and tone. Take your favorite lift and try drop sets for something new! They are easiest to do with cable exercises since you can change weight quickly, but also doable with barbell and dumbell exercises, just don't hog the weights during gym rush hour.
Today's workout:
Skullcrusher - 3 x 10 heavy weight. Example: 45lb ez bar
Cable tricep pressdown - 3 x drop sets. Example: 10 x 50lb, 8 x 45lb, 8 x 40lb
Cable tricep rope overhead extension - 3 x drop sets. Example: 10 x 40lb, 8 x 35lb, 6 x 30lb
Bicep curl - 3 x 10 heavy weight. I used 55lb ez bar, can use dumbells also
Double cable bicep curl - 3 x drop sets. Using both sides of a cable machine, stand in the middle and curl both opposing sides in toward your head at the same time. Example: 10 x 25lb, 8 x 20lb, 8 x 15lb.
Wide grip cable curl - 3 x drop sets. Example: 10 x 50lb, 8 x 45lb, 8 x 40lb.
Obviously weights will vary substantially from person to person but I wrote mine out in case it helps for reference. Try this workout, it rocks, I promise.
I want to share with you my nasty moment of the morning. Hopefully you never experience something similar. At the gym I always drink water between sets. I am probably one of the most hydrated people in the world, I drink water like its my job. So after my first set of skullcrushers this morning, I take a sip of 'water' out of my camelback waterbottle. This 'water' was actually two-month old almond milk protein shake, which had completely spoiled and was stuck in the straw. I inhaled it. It tasted like milk that had rotted 5x over. It was the single grossest thing I have ever tasted. I ran to the locker room and found gum, and luckily recovered, but it was NOT pretty. Dishwasher fail.
Today was my meathead lifting day [because obviously the other days are nothing close to that...]. Biceps and triceps baby. Gun show? Yes please. I have a new favorite way of lifting bis and tris, the method is called drop sets. Drop sets work like this: pick a weight that you can lift for 10 reps, decrease by 10-15% and do as many reps as possible until failure [without rest], decrease by another 10-15% and do as many reps as possible until failure [without rest]. With rest between drop sets, repeat up to three times. So essentially every 'set' is three sets at three different weights. Highly effective, I am already sore. Drop sets fatigue your muscules in a different way than any other lifting method I have used. I just started implementing them in my lifting regiment a couple of weeks ago and I have already seen huge improvements in my muscle strength and tone. Take your favorite lift and try drop sets for something new! They are easiest to do with cable exercises since you can change weight quickly, but also doable with barbell and dumbell exercises, just don't hog the weights during gym rush hour.
Today's workout:
Skullcrusher - 3 x 10 heavy weight. Example: 45lb ez bar
Cable tricep pressdown - 3 x drop sets. Example: 10 x 50lb, 8 x 45lb, 8 x 40lb
Cable tricep rope overhead extension - 3 x drop sets. Example: 10 x 40lb, 8 x 35lb, 6 x 30lb
Bicep curl - 3 x 10 heavy weight. I used 55lb ez bar, can use dumbells also
Double cable bicep curl - 3 x drop sets. Using both sides of a cable machine, stand in the middle and curl both opposing sides in toward your head at the same time. Example: 10 x 25lb, 8 x 20lb, 8 x 15lb.
Wide grip cable curl - 3 x drop sets. Example: 10 x 50lb, 8 x 45lb, 8 x 40lb.
Obviously weights will vary substantially from person to person but I wrote mine out in case it helps for reference. Try this workout, it rocks, I promise.
Tuesday, March 29, 2011
Athletes in the work place
One day down, four to go. Ohhh the life of a working woman. Mondays always set the tone for the week and it was a good one. Great workout, solid day at work, Whole Foods, cooking, relaxing, finishing my book. Can't really complain about that. Another great morning at the gym today, spin class was sweaty as usual and we focused on tempo rides, which I find to be the most similar to actually cycling outdoors. I wore too think of socks and my left foot was numb for half the ride but whatever doesn't kill you just make you stronger...right? Mostly I just felt like a dweeb.
As I was on my way into the gym this morning, I saw a message on the digital screen that randomly shows weather and fitness tips. The message said "Athletes perform better and are viewed as harder workers in the work place." I thought this was an awesome message to be posting at 6:00am at an urban gym, encouraging each individual that stepped inside that they were not only improving their physical health, but that physical health extends to success in the work place. This concept is obvious to me, but I think it gets lost to the general masses. Physical fitness is about much more than being able to run 5 miles without dying, it is about how health is reflected in all other aspects in life including work, relationships, self-esteem, social interactions etc...
I have found that the more I focus on fitness and the healthier I am, the more my mind can concentrate on work, the more emotionally stable I am in my relationships, the more giving I am in my friendships. Healthy Shannon = less bitchy Shannon. Better for everyone involved. Bringing this back to the work place, I think that digital screen comment holds a lot of truth. The discipline of daily workouts, the endorphin rushes, and the increased level of activity all bode well for performing better in a work setting. Notice how you can focus much better after a 15 minute walk? Now extend that philosophy to intense daily workouts and the payoff is even greater.
There is also no hiding the fact that people who look fit and healthy are viewed as harder and more efficient workers. There have been many studies looking at the effect of obesity on employment, and the correlation doesn't look good. The healthier you are, the healthier you look. The healthier you look, the more opportunities you will receive [on average]. While this correlation might not be fair depending on your view of the world, I think it holds merit. Fitness requires dedication and discipline, both characteristics that are necessary to succeed in your career.
So next time you step in the gym, pat yourself on the back for bettering your health...and your performance in all other areas of life as well. The Biggest Loser trainers Bob and Jillian have it right, you aren't saving your body, you are saving your life when you dedicate yourself to health.
As I was on my way into the gym this morning, I saw a message on the digital screen that randomly shows weather and fitness tips. The message said "Athletes perform better and are viewed as harder workers in the work place." I thought this was an awesome message to be posting at 6:00am at an urban gym, encouraging each individual that stepped inside that they were not only improving their physical health, but that physical health extends to success in the work place. This concept is obvious to me, but I think it gets lost to the general masses. Physical fitness is about much more than being able to run 5 miles without dying, it is about how health is reflected in all other aspects in life including work, relationships, self-esteem, social interactions etc...
I have found that the more I focus on fitness and the healthier I am, the more my mind can concentrate on work, the more emotionally stable I am in my relationships, the more giving I am in my friendships. Healthy Shannon = less bitchy Shannon. Better for everyone involved. Bringing this back to the work place, I think that digital screen comment holds a lot of truth. The discipline of daily workouts, the endorphin rushes, and the increased level of activity all bode well for performing better in a work setting. Notice how you can focus much better after a 15 minute walk? Now extend that philosophy to intense daily workouts and the payoff is even greater.
There is also no hiding the fact that people who look fit and healthy are viewed as harder and more efficient workers. There have been many studies looking at the effect of obesity on employment, and the correlation doesn't look good. The healthier you are, the healthier you look. The healthier you look, the more opportunities you will receive [on average]. While this correlation might not be fair depending on your view of the world, I think it holds merit. Fitness requires dedication and discipline, both characteristics that are necessary to succeed in your career.
So next time you step in the gym, pat yourself on the back for bettering your health...and your performance in all other areas of life as well. The Biggest Loser trainers Bob and Jillian have it right, you aren't saving your body, you are saving your life when you dedicate yourself to health.
Monday, March 28, 2011
Identity crisis? Not me...
Happy Monday! I hope everyone had a wonderful weekend. Mine was filled with playtime with old HT&F teammates ranging from '07 to '13 [and a visitor from Penn track '08], and a lot of NCAA bball...which was insane this weekend, 2 thumbs up for underdog victories. I don't think I have spent more time talking about sports/fitness in any given weekend in my entire life. If you have read my other blog posts you know that means a lot. Mostly recollections of funny college experiences but also a lot of convo about the passions that D1 varsity graduates pursue after selling themselves to a sport for 4 years.
After hours of chatting, I have realized that my identity is mostly centered around my athletic experiences. Even after graduating from high school and college, no longer part of any sort of organized athletic team, I continue to define myself as an athlete. My old teammates have all gone in different directions. Some continue to train intensely, although inevitably more varied in their day to day workouts [track occasionally gets a bit monotonous if you can imagine], some can only get themselves to go to the gym if they partake in group exercise classes, some have transformed themselves into distance runners [LOUD shoutout to Jill for her new half-marathon PR, you are amazing], and some haven't stepped into a gym since graduating.
Upon graduation, I had no option to cease my athletic pursuits. I found myself running my first half-marathon 4 months after graduation, my second in another 6 months. After deciding that distance may not be the best use of my physical strengths, I have spent the last year getting back into sprinting, plyos and heavy lifting, which caters a lot more to my natural abilities. I am very proud of my athleticism, and I feel like my body is a machine meant to explore different types of physical activity. It is amazing what my body can do: it can sprint over hurdles, run 13 miles, play 90 minutes of soccer, cycle 50 miles, hike the Colorado Rocky Mountains, play hours of tennis, swim laps, squat 300 lbs...and most importantly, it can survive ice cold showers. I love being able to challenge my body to achieve what looks to be impossible and look forward to a life of continuing to push my limits.
Some athletes pursue other passions after college sports end, whether it be their line of work, relationships, marraiges, cooking, tapping into their creative sides etc, but my passion remains in athletics. My dad amazes me every day and has effectively convinced me that athletics is a life-long pursuit. At age 51 he has been a multi-sport college athlete, ran one of the most difficult marathons in the US, killed 150 mile cycling races over three mountain passes, and climbed some of the most dangerous mountains in the world. He uses his body as a body should be used and has been an exemplary role model in doing so. My mom has had her own athletic feats [including marathons, triathlons, long cycling rides, raising 3 kids...], and I am so lucky to have parents who have the passion for adventure, it continues to drive me every day.
With that said...here was my Monday funday workout! I took it easy this weekend, so back on the grind this week
Ass blasting workout #2 - heavy squat day
Back squats w/ barbell, adjust weight as appropriate:
8 x 155 lbs
8 x 175 lbs
6 x 185 lbs
4 x 200 lbs [finally at 200. 225 needs to happen soon. 2 plates > 1 plate]
Split squat w/ dumbell, back foot on elevated surface [I used a plyo box]
3 sets x 10 each leg, 25 lb dumbells
Sideways lunge w/ dumbell
3 sets x 10 each leg, 25 lb dumbells
Hamstring curl, I used the hammy curl machine but you can do it on a physio ball also
3 x 10 reps
Hip circuit - 3 times through
20 x each leg fire hydrant
20 x each leg donkey kick
Your ass will thank you later, I promise.
After hours of chatting, I have realized that my identity is mostly centered around my athletic experiences. Even after graduating from high school and college, no longer part of any sort of organized athletic team, I continue to define myself as an athlete. My old teammates have all gone in different directions. Some continue to train intensely, although inevitably more varied in their day to day workouts [track occasionally gets a bit monotonous if you can imagine], some can only get themselves to go to the gym if they partake in group exercise classes, some have transformed themselves into distance runners [LOUD shoutout to Jill for her new half-marathon PR, you are amazing], and some haven't stepped into a gym since graduating.
Upon graduation, I had no option to cease my athletic pursuits. I found myself running my first half-marathon 4 months after graduation, my second in another 6 months. After deciding that distance may not be the best use of my physical strengths, I have spent the last year getting back into sprinting, plyos and heavy lifting, which caters a lot more to my natural abilities. I am very proud of my athleticism, and I feel like my body is a machine meant to explore different types of physical activity. It is amazing what my body can do: it can sprint over hurdles, run 13 miles, play 90 minutes of soccer, cycle 50 miles, hike the Colorado Rocky Mountains, play hours of tennis, swim laps, squat 300 lbs...and most importantly, it can survive ice cold showers. I love being able to challenge my body to achieve what looks to be impossible and look forward to a life of continuing to push my limits.
Some athletes pursue other passions after college sports end, whether it be their line of work, relationships, marraiges, cooking, tapping into their creative sides etc, but my passion remains in athletics. My dad amazes me every day and has effectively convinced me that athletics is a life-long pursuit. At age 51 he has been a multi-sport college athlete, ran one of the most difficult marathons in the US, killed 150 mile cycling races over three mountain passes, and climbed some of the most dangerous mountains in the world. He uses his body as a body should be used and has been an exemplary role model in doing so. My mom has had her own athletic feats [including marathons, triathlons, long cycling rides, raising 3 kids...], and I am so lucky to have parents who have the passion for adventure, it continues to drive me every day.
With that said...here was my Monday funday workout! I took it easy this weekend, so back on the grind this week
Ass blasting workout #2 - heavy squat day
Back squats w/ barbell, adjust weight as appropriate:
8 x 155 lbs
8 x 175 lbs
6 x 185 lbs
4 x 200 lbs [finally at 200. 225 needs to happen soon. 2 plates > 1 plate]
Split squat w/ dumbell, back foot on elevated surface [I used a plyo box]
3 sets x 10 each leg, 25 lb dumbells
Sideways lunge w/ dumbell
3 sets x 10 each leg, 25 lb dumbells
Hamstring curl, I used the hammy curl machine but you can do it on a physio ball also
3 x 10 reps
Hip circuit - 3 times through
20 x each leg fire hydrant
20 x each leg donkey kick
Your ass will thank you later, I promise.
Friday, March 25, 2011
Friday FUN
Happy happy Friday to all, we have survived another work week!!! [always questionable...] A couple of weeks ago I remembered a song that we used to sing in spanish class in elementary school every Friday, so I have decided to share that with you: "viernes, viernes, viernes es mi dia favorita. lunes es mal, martes asi asi, miercoles mejor, jueves casi alli...pero viernes, viernes, viernes es mi dia favorita." Almost too philosophical and beautiful to handle, I know, but try to embrace it and hold back the tears.
My Friday has definitely started off with a bang. On the menu? Power clean progression, chest, shoulders, and a little taste of core to finish off the morning.
For those of you who don't know me well [at least in the weight room], cleans are my absolute favorite lift. They are raw power and athleticism. I. Love. Power. Cleans. It also doesn't hurt that I'm good at them, which makes everything more fun. I have officially taken about 2 years off of power cleans, so a week ago I decided that reintroduction was necessary. I am so happy to see my old friend. A power clean progression is great if you haven't cleaned in awhile, or have never cleaned. The progression I like is three steps: shrug, high pull, power clean [all with a barbell loaded with as much weight as you feel comfortable with]. I did the full progression 3 times [5 shrugs, 5 pulls, 5 cleans], adding weight each set, and added on an extra set of power cleans at the end for good measure. Girls - I know these look intimidating but they really aren't. Once you do them a couple of times you will feel comfortable, give it a shot!
It can be tough to do power cleans at a 'normal' gym, aka not a college athletic training center. There are generally no olympic lifting platforms, no rubber plates, and the bars aren't designed for cleans [they don't spin]. Butttt.... I made it work, so can you! The bar I used was really rough and I now have scrapes all over my collar bone. It is a really good look for the office. At least it makes me feel intense. Also received the best compliment from a trainer at my gym after I finished with cleans, he came over told me that I had impeccable form and asked who wrote my training program. I smiled, let him know we had great weight coaches in college, and that I write my own programs. I was proud of myself and love being recognized as an athlete.
For chest, I did three sets of incline dumbell press x10 and superset with pushups x10. The duo is killer, give it a shot. Your chest will be screaming [in a good way of course]. Shoulders were cable lateral raise, three sets of 10 each side, which was a new exercise for me and really isolate the shoulders, I loved it. Dessert, aka core, was 5 sets of 15 med ball bench crunches. You sit on the very end of a bench, hold a heavy med ball between your knees and crunch your upper and lower body together, grabbing each side of the bench for balance. These should hurt, a lot, deep in your core. They are awesome.
Daily anecdote: I had forgotten my wallet at home, so I had to trek home from the gym before going to work this morning. I was greeted to ice cold water during my shower, not luke warm...ice cold. I have never been in more pain. It is 25 degrees outside this morning and that felt warm compared to my shower. I tried to pretend I was in some really extreme circumstance where showering in glacier water was my only option. It only sort of worked...and I'm still wearing my puffy coat.
Workout in a nutshell:
10 mins warmup on stairmaster
3 sets clean progression: 5x shrug, 5x high pull, 5x power clean
3 sets 10x incline dumbell bench, 10 pushups
3 sets 10x each cable lateral raise
5 sets 15 reps med ball bench crunches
ENJOY! And TGIF!!!!
My Friday has definitely started off with a bang. On the menu? Power clean progression, chest, shoulders, and a little taste of core to finish off the morning.
For those of you who don't know me well [at least in the weight room], cleans are my absolute favorite lift. They are raw power and athleticism. I. Love. Power. Cleans. It also doesn't hurt that I'm good at them, which makes everything more fun. I have officially taken about 2 years off of power cleans, so a week ago I decided that reintroduction was necessary. I am so happy to see my old friend. A power clean progression is great if you haven't cleaned in awhile, or have never cleaned. The progression I like is three steps: shrug, high pull, power clean [all with a barbell loaded with as much weight as you feel comfortable with]. I did the full progression 3 times [5 shrugs, 5 pulls, 5 cleans], adding weight each set, and added on an extra set of power cleans at the end for good measure. Girls - I know these look intimidating but they really aren't. Once you do them a couple of times you will feel comfortable, give it a shot!
It can be tough to do power cleans at a 'normal' gym, aka not a college athletic training center. There are generally no olympic lifting platforms, no rubber plates, and the bars aren't designed for cleans [they don't spin]. Butttt.... I made it work, so can you! The bar I used was really rough and I now have scrapes all over my collar bone. It is a really good look for the office. At least it makes me feel intense. Also received the best compliment from a trainer at my gym after I finished with cleans, he came over told me that I had impeccable form and asked who wrote my training program. I smiled, let him know we had great weight coaches in college, and that I write my own programs. I was proud of myself and love being recognized as an athlete.
For chest, I did three sets of incline dumbell press x10 and superset with pushups x10. The duo is killer, give it a shot. Your chest will be screaming [in a good way of course]. Shoulders were cable lateral raise, three sets of 10 each side, which was a new exercise for me and really isolate the shoulders, I loved it. Dessert, aka core, was 5 sets of 15 med ball bench crunches. You sit on the very end of a bench, hold a heavy med ball between your knees and crunch your upper and lower body together, grabbing each side of the bench for balance. These should hurt, a lot, deep in your core. They are awesome.
Daily anecdote: I had forgotten my wallet at home, so I had to trek home from the gym before going to work this morning. I was greeted to ice cold water during my shower, not luke warm...ice cold. I have never been in more pain. It is 25 degrees outside this morning and that felt warm compared to my shower. I tried to pretend I was in some really extreme circumstance where showering in glacier water was my only option. It only sort of worked...and I'm still wearing my puffy coat.
Workout in a nutshell:
10 mins warmup on stairmaster
3 sets clean progression: 5x shrug, 5x high pull, 5x power clean
3 sets 10x incline dumbell bench, 10 pushups
3 sets 10x each cable lateral raise
5 sets 15 reps med ball bench crunches
ENJOY! And TGIF!!!!
Thursday, March 24, 2011
Debunking fitness myth #1(and today's workout)
Happy almost FRIDAY! My favorite day of the week, every week. I suppose I will start with today's workout. For reference, my weekly plan is the following: 2 days 1-hr cardio [currently spin class given my foot limitations and the fact that they are FUN], 4 days lifting split into bicep/triceps, shoulders/back/chest and 2 days lower body [1 day focused on heavy squats]. I am a woman driven by routine so this split works for me. My goal is to add another day or 2 of cardio on top of my existing schedule...countdown is closing in for beach body 2011.
Tuesday/Thursdays are the 6:30am spin class at my gym...so today was spin class! The instructor 'forgot' that last Thursday was St Patricks day [ummm how do you forget that when you live in Boston? unclear] so we had a St Patty's day music mix. According to my instructor that means 60 minutes of U2. Michael if you are reading this, please try to contain your excitement. We jammed, we climbed, we sprinted, we sweated. My butt is SO tired after yesterday's workout, so that was fun. Nothing like a little ass kicking to start off your Thursday!!! Will wake you right up...every time. You say you aren't a morning person? Get your butt to spin class [followed by a sbux venti coffee]. Recipe for success.
OK so debunking fitness myth #1: to tone use lighter weights, to put on muscle use heavy weights.
So part of this myth is actually correct, the latter statement. The only way to put muscle on your frame is to lift heavy weights. The only way to tone your muscle is to lift heavy weights. See the pattern? LIFT HEAVIER WEIGHTS. I want to track down and pester whoever publically released the idea of lifting light weights to tone, especially for women.
It pains me to see so many women content with using light weights, in fear of becoming bodybuilder-esque. First, unless you already look like a bodybuilder, it ain't going to happen, that shit is HARD. Shout out to my girl Brittan for having the most amazing muscular physique I know. Second, have you ever watched a really fit [and lean] woman only using 10 lb dumbells? I will answer that for you, and the answer is no. For muscle to show up [to any extent], you need to lose fat. For you to lose fat, you need to burn calories. Lifting heavier weights burns exponentially more calories than lifting light weights. You don't believe me? Try an exercise with light weights and see how much you sweat and lose your breath. Repeat with the heavier weight. My philosophy will win every time.
My challenge to you: take an exercise you have done multiple times. Decrease reps [12 to 8 for example], and increase weight to a point where completing the last several reps of the set is difficult. It is better to get in 6 heavy reps than 10 light reps. You will start to love the feeling of actually lifting weights, not just getting through your sets with ease.
Lifting can be very empowering for women when they start to move around some serious weight. My goal? To know I can beat up anyone that gets in my way. [would I actually fight? no, but knowledge is power].
Tuesday/Thursdays are the 6:30am spin class at my gym...so today was spin class! The instructor 'forgot' that last Thursday was St Patricks day [ummm how do you forget that when you live in Boston? unclear] so we had a St Patty's day music mix. According to my instructor that means 60 minutes of U2. Michael if you are reading this, please try to contain your excitement. We jammed, we climbed, we sprinted, we sweated. My butt is SO tired after yesterday's workout, so that was fun. Nothing like a little ass kicking to start off your Thursday!!! Will wake you right up...every time. You say you aren't a morning person? Get your butt to spin class [followed by a sbux venti coffee]. Recipe for success.
OK so debunking fitness myth #1: to tone use lighter weights, to put on muscle use heavy weights.
So part of this myth is actually correct, the latter statement. The only way to put muscle on your frame is to lift heavy weights. The only way to tone your muscle is to lift heavy weights. See the pattern? LIFT HEAVIER WEIGHTS. I want to track down and pester whoever publically released the idea of lifting light weights to tone, especially for women.
It pains me to see so many women content with using light weights, in fear of becoming bodybuilder-esque. First, unless you already look like a bodybuilder, it ain't going to happen, that shit is HARD. Shout out to my girl Brittan for having the most amazing muscular physique I know. Second, have you ever watched a really fit [and lean] woman only using 10 lb dumbells? I will answer that for you, and the answer is no. For muscle to show up [to any extent], you need to lose fat. For you to lose fat, you need to burn calories. Lifting heavier weights burns exponentially more calories than lifting light weights. You don't believe me? Try an exercise with light weights and see how much you sweat and lose your breath. Repeat with the heavier weight. My philosophy will win every time.
My challenge to you: take an exercise you have done multiple times. Decrease reps [12 to 8 for example], and increase weight to a point where completing the last several reps of the set is difficult. It is better to get in 6 heavy reps than 10 light reps. You will start to love the feeling of actually lifting weights, not just getting through your sets with ease.
Lifting can be very empowering for women when they start to move around some serious weight. My goal? To know I can beat up anyone that gets in my way. [would I actually fight? no, but knowledge is power].
Wednesday, March 23, 2011
Ode to the row machine...and today's ass-blasting workout
The row machine. One month ago this machine terrified me, intimidated me, and frankly looked like a form of cruel and unusual punishment. The only people that go on the row machine are 30-40 year old in shape men [why is that by the way...?]. I've always been more of a treadmill and stairmaster girl myself. All this requires is picking one foot up, and making sure when it comes down, it is still on the machine. So my cardio life ended as I knew it when I fractured my left foot at the end of January. No more running, no more stairmaster, no more endorphins [or so I thought].
After some encouragement from my dad, I finally got on the row machine a month ago for the total experience. My life has changed. Experience #1 turned into 30 minutes of hauling serious ass on this row machine. I love the fluidity of the strokes, the power you feel from your butt, legs, and back, the calluses you build, I love everything about it. Next time you are looking for a quick 10 minute warm-up or a full intensity cardio workout, try the row machine. Just try it, it really isn't that scary. Strap your feet in, grab the handle bar, and row away! My next to-do: try it for real in a boat outside.
After 10 minutes on the row machine, today was ass-blasting day [obviously increase/decrease weight as appropriate]:
Exercise 1 - trap bar deadlift 10 x 145 lb
8 x 165 lb
6 x 185 lb
4 x 195 lb
Keep your butt down, chest and head up, and focus on using your butt and lower back to pick up the weight. It should feel heavy. People should be staring.
Exercise 2 - reverse lunges with barbell on back
4 x 10 each leg with 65 lb barbell
Instead of stepping forward like a traditional lunge, step back as far as possible with each foot, alternating every rep.
Exercise 3 - step-ups with barbell on back
3 x 10 each leg with 25 lb barbell
Find a plyo box that is slightly higher than knee level [probably the highest available at the gym]. Step up with one leg, keeping the other foot on the ground as close to the box as possible to isolate the working leg. Step up completely, come down with both feet and repeat for the other foot. These should be killer, not easy. I may or may not have been grunting.
Exercise 4 - squat and hold
3 x 20 squats, holding last squat for 30 seconds
I used a 25 lb barbell, but this can be done with a heavier barbell if you are feeling aggressive, kettlebells or dumbells. My legs were shaking during the holds [literally], yours should be doing the same or work harder!
This was a serious ass-blasting workout, a great opportunity to challenge yourself! Enjoy!!!
Small side note: after showering, I open my locker to find my gym bag drenched with a dark, semi-clear liquid. Apparently the woman who took the locker above mine had a coke explode in her bag. Example #3245 why no one should drink pop. It is toxic AND it soaked my bag. Dirty looks ensued.
After some encouragement from my dad, I finally got on the row machine a month ago for the total experience. My life has changed. Experience #1 turned into 30 minutes of hauling serious ass on this row machine. I love the fluidity of the strokes, the power you feel from your butt, legs, and back, the calluses you build, I love everything about it. Next time you are looking for a quick 10 minute warm-up or a full intensity cardio workout, try the row machine. Just try it, it really isn't that scary. Strap your feet in, grab the handle bar, and row away! My next to-do: try it for real in a boat outside.
After 10 minutes on the row machine, today was ass-blasting day [obviously increase/decrease weight as appropriate]:
Exercise 1 - trap bar deadlift 10 x 145 lb
8 x 165 lb
6 x 185 lb
4 x 195 lb
Keep your butt down, chest and head up, and focus on using your butt and lower back to pick up the weight. It should feel heavy. People should be staring.
Exercise 2 - reverse lunges with barbell on back
4 x 10 each leg with 65 lb barbell
Instead of stepping forward like a traditional lunge, step back as far as possible with each foot, alternating every rep.
Exercise 3 - step-ups with barbell on back
3 x 10 each leg with 25 lb barbell
Find a plyo box that is slightly higher than knee level [probably the highest available at the gym]. Step up with one leg, keeping the other foot on the ground as close to the box as possible to isolate the working leg. Step up completely, come down with both feet and repeat for the other foot. These should be killer, not easy. I may or may not have been grunting.
Exercise 4 - squat and hold
3 x 20 squats, holding last squat for 30 seconds
I used a 25 lb barbell, but this can be done with a heavier barbell if you are feeling aggressive, kettlebells or dumbells. My legs were shaking during the holds [literally], yours should be doing the same or work harder!
This was a serious ass-blasting workout, a great opportunity to challenge yourself! Enjoy!!!
Small side note: after showering, I open my locker to find my gym bag drenched with a dark, semi-clear liquid. Apparently the woman who took the locker above mine had a coke explode in her bag. Example #3245 why no one should drink pop. It is toxic AND it soaked my bag. Dirty looks ensued.
Tuesday, March 22, 2011
Gym pet peeves
I love the gym. A lot. Enough to go at least 6 times a week. I love the sweat, the grunting, the meatheads, the spandex. It is my happy place. However...I am a demanding gym-goer. A lot of things irritate me and piss me off. I thought it would be fun to share my top 10 [in no particular order] and hear about what your most annoying pet peeves are, so here we go!
1. People who don't sweat. If you don't sweat, you aren't working NEARLY hard enough. Which leads to...
2. People who read on cardio machines. Unless you have laminated your reading, you should be sweating too much to be hovering over a book/article/paper. Also your head shouldn't be that steady [I have always wondered about that aspect...]. Again: work harder.
3. Women who leave their hair down and jewelry on. I promise all the men just think you look retarded. You are failing an IQ test.
4. Anyone who uses an elliptical. Knee problems? Try a spinner, row machine, or stair master. There just is no excuse.
5. BO. Gyms have showers, use one beforehand if necessary.
6. Fans in spin class. I'm TRYING to sweat. Avoiding it is just pathetic.
7. 5 and 10 lb dumbells. Unless you are doing the hardest shoulder exercise on earth, up the weight chicks. You aren't doing yourselves any favors.
8. Men with muscular upper bodies and chicken legs. Ummm no comment needed.
9. People who workout in normal clothing or scrubs. I would like to lend you some spandex. You can take it home with you afterward...
10. Men who leg press >6 plates on each side. Try squatting, its harder.
I dealt with # 1 and 6 today, but I persevered, gritted my teeth, and cranked up the resistance so I could sweat enough for everyone in class.
1. People who don't sweat. If you don't sweat, you aren't working NEARLY hard enough. Which leads to...
2. People who read on cardio machines. Unless you have laminated your reading, you should be sweating too much to be hovering over a book/article/paper. Also your head shouldn't be that steady [I have always wondered about that aspect...]. Again: work harder.
3. Women who leave their hair down and jewelry on. I promise all the men just think you look retarded. You are failing an IQ test.
4. Anyone who uses an elliptical. Knee problems? Try a spinner, row machine, or stair master. There just is no excuse.
5. BO. Gyms have showers, use one beforehand if necessary.
6. Fans in spin class. I'm TRYING to sweat. Avoiding it is just pathetic.
7. 5 and 10 lb dumbells. Unless you are doing the hardest shoulder exercise on earth, up the weight chicks. You aren't doing yourselves any favors.
8. Men with muscular upper bodies and chicken legs. Ummm no comment needed.
9. People who workout in normal clothing or scrubs. I would like to lend you some spandex. You can take it home with you afterward...
10. Men who leg press >6 plates on each side. Try squatting, its harder.
I dealt with # 1 and 6 today, but I persevered, gritted my teeth, and cranked up the resistance so I could sweat enough for everyone in class.
Blogging virgin no more!
Inspired by my friend/coworker Natalie (http://natbarb.blogspot.com/), I am venturing into the blogging world. Pretty easy to decide on content, as there are few things I am continually passionate about. #1 on the list: FITNESS. I'm sure it comes from having the most athletic father known to mankind, a marathoner mother, and growing up in various sports starting at age 4, but my passion for fitness and athletics continues to drive me everyday (and get me up at 6am...).
My biggest fear graduating from Harvard was transitioning to the corporate lifestyle. How does one go from 4 hours of track a day training for the heptathlon to 10 hours of sitting a day? I mean it is not HARD to sit 10 hours a day, but ass expansion is inevitable...and track ass is not exactly small to begin with. Images of a huge ass, thunder thighs, beer belly, and flabby arms infiltrated my brain. I was terrified.
The journey into the corporate world began well, my sister's wedding was 2 short months after I started my job, so Operation: Look Fit was in full effect. Working out 2 hrs a day and eating only tofu really did the trick. However, sustainability was questionable. Into the dreary winter Boston went, and on crept the feared pounds. Somehow, happy hour and bar food became a nightly habit. The workouts continued but no level of intensity can combat that sort of lifestyle. WHAT WAS HAPPENING?!? Well, not being able to fit into work pants is what was happening. It was an entire winter of skirts and dresses.
Over a year later, I am finally understanding how to get this work/fitness balance working for me. It is hard work, a lot of discipline, and makes you look like a total weirdo at times. Packing breakfast, lunch and snacks for work everyday can be irritating and time consuming, but getting up for my 6am workout each morning and seeing all my muscle definition return (and look better than ever) is totally worth it. I read an article from my the new issue of my favorite magazine, Oxygen, last night, and it had a great takeaway: 'Anything that doesn't contibute to your health, detracts from it. There are no neutral decisions.' Challenge yourself to make every decision to benefit your health. You have one body, and one life. Kick ass.
Workout of the day: 60 minute spin class, focused on tempo intervals and short sprints. There was not a single part of my body that wasn't dripping sweat, LOVE IT. Sweating is cleasing and therapeutic. Spinning with others is a nice alternative to my daily lifting sessions...with myself.
My biggest fear graduating from Harvard was transitioning to the corporate lifestyle. How does one go from 4 hours of track a day training for the heptathlon to 10 hours of sitting a day? I mean it is not HARD to sit 10 hours a day, but ass expansion is inevitable...and track ass is not exactly small to begin with. Images of a huge ass, thunder thighs, beer belly, and flabby arms infiltrated my brain. I was terrified.
The journey into the corporate world began well, my sister's wedding was 2 short months after I started my job, so Operation: Look Fit was in full effect. Working out 2 hrs a day and eating only tofu really did the trick. However, sustainability was questionable. Into the dreary winter Boston went, and on crept the feared pounds. Somehow, happy hour and bar food became a nightly habit. The workouts continued but no level of intensity can combat that sort of lifestyle. WHAT WAS HAPPENING?!? Well, not being able to fit into work pants is what was happening. It was an entire winter of skirts and dresses.
Over a year later, I am finally understanding how to get this work/fitness balance working for me. It is hard work, a lot of discipline, and makes you look like a total weirdo at times. Packing breakfast, lunch and snacks for work everyday can be irritating and time consuming, but getting up for my 6am workout each morning and seeing all my muscle definition return (and look better than ever) is totally worth it. I read an article from my the new issue of my favorite magazine, Oxygen, last night, and it had a great takeaway: 'Anything that doesn't contibute to your health, detracts from it. There are no neutral decisions.' Challenge yourself to make every decision to benefit your health. You have one body, and one life. Kick ass.
Workout of the day: 60 minute spin class, focused on tempo intervals and short sprints. There was not a single part of my body that wasn't dripping sweat, LOVE IT. Sweating is cleasing and therapeutic. Spinning with others is a nice alternative to my daily lifting sessions...with myself.
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