ShredFit Fitness Vlog: Do You Plan Your Workouts?

Do you plan your workouts before you go to the gym? I totally do to avoid wasted time once I get there. Here is how I do it.

People will always have an opinion....Keep doin' YOU!!

 When you see me on the weight floor, I'm pretty focused. If you try to get my attention, I usually smile, tip my hat and continue on with my lifting.

Not today. Today I came in to sub a class and figured while I was there, I'd hit some chest and back. Just as I was making my way the pull up bar, I ran into an old lifting comrade of mine from a year or so ago, that always motivated me to push harder. I had  to stop and say hi!! I'm glad I did! We chatted it up for about 40 minutes! What a great conversation!! 

Isn't it funny how we remember things that were said to, or about us for a life time?  Most of us, by nature want to please. We want to be accepted, liked, respected, valued, and validated.

 I'll never forget....my son was 5 years old (he is now 19) and it was close to Christmas. We had just finished Christmas shopping and decided to go to Baskin Robins (in the mall) for a scoop of our favorite holiday flavor, peppermint candy!! We took our packages and ice cream to a mall table just outside the shop and enjoyed our treat, while talking about how much the people would love the gifts we had picked out. A man walking toward us stopped and interrupted this innocent mommy/son moment to inform me, that  I wouldn't be nearly this heavy if I didn't eat crap like ice cream. JERK!! I wanted to cry. Was that what people saw when they looked at me? A fat cow eating ice cream and getting fatter? He didn't see a mom having a holiday treat with her kid, he saw a fat cow eating ice cream.

" We don't see things as they are. 

We see them as we are."

~Anais Nin

It wasn't until years  later that I would understand what Anais meant.

Later in life, when I made the choice to get healthy (By the way,I still eat ice cream!)  I began lifting weights and body building. I love it!! I love the way I look! The way my chest ripples, the way my triceps cut into my delts!! I love the way I feel! So healthy and willing to feed my body the nutrients it needs to give me what it's giving me! I love feeling strong! My husband calls me Pops (short for Popeye), and I work hard to keep that title. Well, last year our best friends (husband and wife team) came to our house to play cards. The husband pulled my husband aside and told him I was starting to look a bit masculine. Kind of like Jillian Michaels. When my husband told me this, I didn't cry.... I grinned from ear to ear! Not because I want to look masculine, and I don't think I do. But, because what our friend perceived as masculine, I perceived as having reached a goal I had worked so hard to reach......and it was noticed.

Back at the gym this morning, my friend had told me she had given up body building because of how she felt other's were perceiving her. Her husband had expressed concern about her arms getting too big. I told her my hubbs had said that about my arms as well, and laughed. Then she told me, after dressing up and putting on some pretty high heals to go out, she overheard someone say, "yeah, Billy will probably get about as tall as that woman" and pointed in her direction. The guy next to him then replied, "That might be a guy (dressed as woman)."  From that point on my friend decided to just exercise lightly, and stop body building. That decision wasn't based soley on the those comments, life kind of got busy as well, but it had an effect on how she saw herself.

 She is now back in the gym, and misses how she felt and looked.

 Now, I can tell you first  hand that my friend got WAAAAAY more positive attention from her bodybuilding than negative! She is incredibly good looking and does not, at all resemble a guy. And most people in the gym marveled at her beauty and physique. But, what does she remember? What made her want to quit? The same thing that sticks in most of our heads.... the negative.

 I'll never forget the man in the mall. Most of us will hold onto moments like that for a life time, but the guy in the mall, probably doesn't at all remember meeting me that day. 

Why focus on what others think? What difference will it make? Everyone will always have an opinion, no matter what we do. But if we understand that their opinion ( good or bad ) is a reflection of them, and not us, we will be free to live and not worry about the judgement that others are trying to place on us. 

The second moral to this story?.... Choose your words carefully  when speaking to or about others. We are all swimming up stream with our own life struggles. Why make it harder on someone by degrading what they do, or why they  do it. 

My body is grateful for another day of rest and my soul was thankful for a moment with an ol' gym friend and thought provoking conversation. 

Thanks friend!!

STRONG IS BEAUTIFUL!

MY STRENGTH IS BEAUTIFUL BECAUSE:

1. I stand strong in the face of adversity
2. I am not afraid to sweat...it brings results
3. I lift heavy and have slammin' shoulders and triceps
4. My abs are made of steel....but so are my obliques and back
5. I'm not afraid of limitations, I honor them....or at least I am learning to...
6. I don't diet! I don't fall for food plan gimmicks and fads! I use common sense, basic nutritional knowledge, clean eating, and I fuel my body to give back what it gives me. I allow myself wiggle room with no guilt.
7. I love all of my imperfections!
8. I am a realist. I don't buy into magic pills or products that promise results with little to no work. I'm smart enough to know there are long term consequences to using those. You can keep your Shape Up shoes and fat burners! The only results I want are the ones I worked my ass off for.
9. I believe competition is with-in and that enables me to admire and learn from those who have succeeded before me
10. I use my success to push people closer to their goals
11. I can rap Salt n Pepa's Shoop in a Karaoke bar, but giggle every time I have to sing," They want my bod, here's the hot rod. Twelve inches to a yard and have ya soundin' like a ......" when I can't find a guy to rap it with me!.... hehehe
12. I can laugh at myself (see #11)
13. I bench 135 (and climbing)
14. I am an open book and live out loud
15. I control my destiny and make no excuses
16. I'm not everyone's cup-o-Joe.....and I'm okay with that
17. My quietness is confidence observing
18. My Christmas wish list consists of kettlebells, boxing gloves, and A LIFT KIT FOR MY JEEP!... No frills, just the bare essentials...
19. When a friend told my husband he thought I was looking too masculine....it made me laugh...then smile ;)~
20. Whether I am in a fully stocked gym or I have nothing but my body weight, I can devise a brutally effective training session!

Even though my body reflects my strength, only when you look past my physique, will you ever see my true strength.

Get Those Shoulders and Tris POPPIN'!

People ask me how I get my shoulders....Here is a sample of what I do on my shoulder/Triceps/Ab day!


Yesterday's WOD
Shoulders/Triceps/Abs
~~~~~Plus~~~~~~~~
Taught 1 hour Kickbox Class

3 Rounds of each Circuit!

(DISCLAIMER: Weights will vary by individual. Do not try my weights! Test your own. Your last 2-3 reps should be very difficult)


3 Rounds of each Circuit!


CIRCUIT # 1:


Shoulder Press Machine Weight/Reps = 50, 60, 60/10 ,10 ,9
Triceps Ext. Machine W/R = 50, 60, 60/12, 10, 8
Decline Abs R= 15, 15, 15

CIRCUIT # 2

{Superset #1}
Barbell Overhead Press W/R = 50, 50, 50 / 10, 10, 8
Barbell Upright Row W/R = 50, 50, 50 / 10, 8, 10
{superset #2}
Bench Triceps Dip (feet on ball/plate in lap) W/R = 35, 35 ,35 / 16,16,16
Full plank Triceps Push-up R= 6, 5, 5
Bench Abs w/ Plate W/R = 25, 25, 25 / 25, 25, 25

CIRCUIT #3

Dumbbell Single lateral Raise W/R = 15, 15, 15 / 12, 12, 12
Dumbbell Single Triceps Kickback W/R = 15 ,15, 15 / 12, 12, 12
Incline Ab Leg Raise to 6" R= 12, 12, 12

Creating a Weight Lifting Split Does Not Have to be Complicating...Here are my tips...

I am a huge advocate for weight lifting! (More blogs to come, as to why). Those who know me locally and on Facebook have been following my weight lifting rants for over a year, which is why (at the request of a friend) I' am blogging about splits before the benefits of lifting, so please bear with me.

Most people have a hard time structuring their weight lifting routine. Cardio is easy, right? Spin class, running, eliptical, or boxing. It's just one hour you don't have to really plan out. Weight lifting on the other hand, you have to plan out each day your doing and figure out what machines and weights your going to use and which muscle groups to work....ugh! That's a lot of thought every week, right? Wrong! Once you have one week planned, you should not have to do it again. There are a few ways to approach creating your own personalized workout. Here are some tips, and split options to get you started.

TIPS:

** After choosing a split schedule,take a day to scope out the exercise possibilities for your routine(s). Maybe even ask for a free training session(most gyms offer at least 1-2) to gather good ideas, technique, and proper form. Take notes.

** Don't leave the house without a plan. Unless you have the memory of an elephant, you will not remember your routine and weights used until it becomes habit. I carry a small notebook and plan my workout in advanced, then record weights and reps as bench marks and goal setters during my session.

** Steps 1-2 will take some time, so don't get discouraged and give up. Just set it up in your mind, that it will take some time and it may be another week or so before you are really feeling productive in your new workout. It's part of the process.

** No matter what split you choose, always factor in rest days. If I hit shoulders today, I won't touch upper body tomorrow, I'll hit lower instead. If I'm using the "Full Meal Deal" split, I'll space them out with a rest day in between each (Mon./Wed./Fri.).

SCHEDULING SPLIT OPTIONS:

#1. The 3 day Full Meal Deal!

This is the easiest to set up and takes the least amount of planning. A great place to start. Once you create your weight lifting habit and are consistent it becomes easier to create more complicated "splits".

To start, don't over think it. Plan 1 weight routine that gives 1-2 exercises on each muscle group to perform 2-3 sets of 10-12 reps (weight will depend on level, but you want your last few reps to be VERY difficult) I like to save time, circuiting through these quickly by resting upper while working lower). Keep this same workout to do 3 days a week, bumping up the weights lifted every 6 weeks or so. Yes, eventually you'll want to mix it up, but right now you are focusing on creating a habit. It won't last if you overwhelm yourself by too much planning. And you will progress, even using the same routine.

#2. 3 Day Split

Depending on your goals, there a few combinations to this wonderful technique!

~2 day upper body/1 day lower
~2 day lower /1 day upper
~1 upper/1 lower/ 1 full meal deal (above)

Keep it simple as above. Plan one workout per day of your split, and keep with that same workout routine every week until you become comfortable in your split. Once that happens, you can add or trade for new exercises. On a split, I create 3 circuits alternating the muscle groups of that day. I also always add a core group to my split. Abs on one day, obliques on another, and low back on the last.

Sample Split:

Monday:
Shoulders / Triceps / Abs

Wednesday:
Glutes / Hamstrings / Quads / Low Back
NOTE: Lower body is easy to set up because a lunge can hit all 3 areas at once!!)

Friday:
Chest / Back-Lats / Obliques

Sample WOD for shoulders/triceps/ abs day:
Circuit #1 = 3 Rounds of:
*Shoulder Press Machine
*Triceps Extension Machine
*Decline Sit-ups
Circuit #2 = 3 rounds of:
*Dumbbell Arnold Press
*Triceps bench dip (feet on ball)
*Bench ab rotation
Circuit #3 = 3 rounds of:
Dumbbell lateral raise
Dumbbell triceps kickback
Incline Ab Leg/Hip Raise

#3. 4 Day Split:

Same as a 3 day, but now you have the option of :
~2 lower/ 2 upper
~1 lower/ 2 upper / 1 core (ab-low back-oblique)
~2 lower/ 1 upper/ 1 core

Sample Split:

Monday:
Shoulders / Triceps / Abs

Wednesday:
Glutes / Hamstrings / Quads / Low Back

Friday:
Chest / Back-Lats / Obliques

Saturday:
Abductors / Adductors / Glutes / Abs


Of course life happens and I don't always meet my split perfectly, but I try to be as consistent as I can and that pays off. It's not about being perfect. Half the battle is finding the balance between being consistent enough to progress, yet forgiving enough on yourself when you were able to only hit 2 out of three days.

There are splits I have not touched on, like the push/pull. Today I am focusing on how I have tackled this journey without overwhelming you (or me) with all the other options out there.

All in all, whatever you decide, keep it simple to start. You can complicate it later, but for now, just creating the habit should be your primary focus.

Happy Lifting!

Choosing a Trainer

Like choosing any type of service, there are good ones and bad ones. I've had 4 total. Two were bad, two were great! In sharing my experiences, I want to express the importance of knowing good form and technique while exercising. Many injuries can occur without this knowledge. I highly recommend finding a good trainer to help pave the road for a healthy, safe program to fit your needs. If you cannot afford one, group fitness classes are a great place to learn proper form and technique as well, that can be carried onto the weight floor. That said, by request, I will share my experiences with you and things to look for in a trainer.

Here were my first trainers....

THE OVERZEALOUS CHEERLEADER:

My first trainer pushed me beyond my limits. I was an overweight beginner on a 45 degree decline bench doing a sit up with a 10 lb. medicine ball toss. On my 12th rep I locked up mid way, felt a strain on my ab and asked my trainer for help. He verbally cheered for me to finish that last rep and offered no spotting. I finished the rep and pulled an ab muscle in the process. That's when I learned how you use your core for every exercise you do! I was an overweight injured client on my first session and had to nix the idea of being on the weight floor. I couldn't even do a leg press without re-injury. Very disheartening for someone who was motivated to reach some goals. It was about 6 months before I was right again.

THE SLIMY SALES TRAINER:


After healing, I decided to try a different trainer, but was very apprehensive. I went in to talk to trainer who took my measurements, weight, and info and gave me a small, free, sample workout. It was okay, but again, I was very apprehensive about putting my money into this, so I oppted to wait. I took some weight classes in group fitness and was able to take what I learned in class and apply it to the weight floor. After a few months, a few lost pounds, and a pant size smaller, I decided I was ready to expand my knowledge with a trainer. Although still apprehensive, I talked to the trainer who last took my measurements. He was happy to reassess my weight and messurements and informed me that while I lost weight, I had gained inches. "Whaaaat??? But I'm a size down!!!" I argued. He showed me on the tape measure how I had added a few inches and stressed the importance of signing up today because his sales promotion was ending at 5pm that evening. That slimy &*%@ was trying to play on my emotions, stating I had gained inches because I didn't know what I was doing without the knowledge of a trainer with his expertise.

THE KNOWLEDGEABLE /FUN TRAINER!


A year had passed and I was chugging along on my own and doing great! Got myself certified to teach my all time passion, kickbox...(thank you Billy Blanks and all the instructors that fueled that passion). One day I was on the weight floor and spotted this awesome trainer (Jeff) with a client! He was giving her a workout that included some mit work, and weight lifting. He was totally into it. I had to have him!! I got to train with him twice before he left to persue his career as a fire fighter. He was awesome! Educated, and knew how to put together a well rounded workout that could hold the intrest of his client and make them want to come back! No slimy sales tactic needed here!! I was so sad to see him go! I later got to play with another trainer (Chuck) of the same caliber and learn the TRX system! He also moved on to bigger and better, but I was lucky to fit in a workout or 2 with him before he left!

I no longer really need a trainer. But I closely watch the trainers in my clubs to see which ones I would recommend to my club members. Here is what I look for in a trainer:



** listens and creates a safe, effective workout that meets the needs and holds the interest of
their client causing them to be excited about their next session.

** Attentive and present! If a trainer is gazing out at the sea of people on the weight floor while counting out your reps, or worse texting (don't laugh, Ive seen it happen), or checking out the hottie doing squats....Don't bother! He/She wants your $$ and doesn't care about your goals.

** Encouraging and Motivating! Mindfully pushes you past what you thought you could do. Challenges you to improve while boosting your confidence.

** Spotting when needed and correcting form, both physically and verbally. Giving repetitive cues to create second nature form.

** Shows intrest in your personal life, (stresses, struggles, and accomplishments) and gives tips to reach goals outside of the gym as well.

** Offers a balanced workout that includes or encourages a warm up, and post workout stretch.

I know a few really good trainers if you know me locally and attend a local gym. If not, while working out or stretching out on the floor, watch your trainers and clients. The best way to find a good one is by watching them and asking around. Make your trainer earn your trust before putting your time and money into them. Ask yourself, "Are they getting me excited about reaching my goals or pressuring me to sign papers?", "What are the other members saying about them?", and "Are they attentive and present when working with their clients?"

Happy hunting and Safe Training Adventures!

Worst advice I ever recieved from a trainer?..."Keep your eyes on the prize!"

"Keep your eye on the prize!"

Here's the thing, the prize never came! Oh, I'd get close...maybe even hit it a time or two. But it was so short lived I didn't get the satisfaction of getting to my prize! It wasn't until I slowed down and experienced the journey that things really started to happen for me.

Remember the vinyl days? You'd put a record on and play your favorite song and then it would skip in the middle of your favorite part. What happened when you put the needle back to the beginning to try it again? It would skip again! Well, for me, keeping my eye on the prize worked the same way. I'd buy a journal and begin logging as I started my weight loss plan. Something would happen and I'd fall off track. When I was ready to get back on track, I'd buy a new journal and restart my goals. I'd just put the needle back to the beginning and try again. Now, maybe it's just me...I could be a really slow learner and you guys are just shaking your heads in shame, but I suspect many can relate to what I'm saying....I hope. It never dawned on me to continue journaling through that time of recklessness and learn from it. To continue to count my calories while I was eating all the things I knew I shouldn't,to learn just what damage I was doing. To even go to the gym after eating that poorly because, let's face it, the damage was already done. Nope! I would just put the needle back to the beginning and play it again Sam! I can't even tell you how many old journals I have with only 3-4 weeks logged in them...."Eye on the prize?"....Nope that didn't work for me.

Here is what

did!

PHASE 1:

I committed to keeping a journal and counting calories even during those times where I had fallen off track. That was goal number one. Even if I failed at my exercise and food goals, I would continue counting, journaling, and learning about myself. I stayed in this phase until really had it solidified......Solidify......I like that word. It goes hand and hand with success! Before, (with me eye on the prize) I never gave anything time to solidify. To sink in and become second nature. I would do it all at once, overwhelming myself until I gave up. This was my only goal until I got it. Once I got it, I'd move onto the next.

PHASE 2:

Still recording, it was time to perfect calories in vs. calories out. I used Calorie King at the time and recorded every calorie I ate and subtracted calories burned in a workout until my numbers were consistently where I wanted them. I stayed in this phase for a long time! In this phase I would add challenges like, decreasing my lattes to two a week instead of 5, going out to dinner 1-2 times a week instead of 3-4.

PHASE 3:

I added light weight lifting to my exercise plan. This was hard because that meant more time in the gym, and money for a trainer. The trainer didn't work well for me (a whole other blog) so I learned by reading machines and following directions along with taking what I learned in classes and applying them to the weight floor. I stayed in this phase for about a year with great success. Weight loss was occurring! Body comp was changing.

PHASE 4:

I started scrutinizing the things I ate. Thanks to my son, I gave up fast food completely, with the exception of Subway and occasional (healthier) pizza. No more burger joints, or Taco Bells for me. I split meals with my husband when we ate out at restaurants. I added more fruit and vegies to my diet. I was feeling healthier...less weighed down.

PHASE 5:

"GO BIG OR GO HOME!" After seeing some new muscles and some definition, I began my love affair with heavy weights. I created a weight lifting split for myself (being a fitness instructor made this easier but I still had to do some research). I had a 3 day split and worked 2 muscle groups, plus one core focus each of the 3 days. WOW!! BINGO!! Whomp! THERE IT IS!! This set the gears in motion for phase 6 and really changed the way I thought about food!! When a friend gives you something so special, it is life changing, it makes you want to give back! My body was that friend! (Yeah I know...CHEESY!!)

PHASE 6:

Thank you Tosca Reno!! I bought her book, "The Eat Clean Diet" and read it cover to cover. Phase 6 took a long time!! I took one meal at a time and made it clean. I started with snacks. no more crackers and single serving size chips. I ate raw almonds, apples, Greek yogurt,and hard egg whites. Once that became second nature, I attacked my lunches! No more lean cuisines and creamy canned soups! I packed fresh salads, salmon, quinoa, and wheat pastas. Everything was balanced with a proper amount of carbs and proteins! (I will blog more on this phase again in a later post). My next meal was breakfast. Oatmeal and Kashi, and egg whites with vegies replaced quick sugary cereals. And finally dinners. Phase 6 was the most challenging, rewarding, life changing phase of all, but it took phases 1-5 to get here! I was the worst junk food/sugar addict I'd ever known. This phase not only had the obvious health effects of fueling my body with clean foods (more blogging to come on this one), but also forever changed my relationship with myself! And changed my relationship with food. I am still in phase 6 and feeling great about phase 7 which is acquiring more balance through beginning my yoga journey.

Through out all of these phases, I had to linger in the journey of one. Each phase had to become a way of life...second nature, before I could really move on to the next. I couldn't think about a size 6....I had to think about a healthy mind and body. It was happening. I didn't need my eye on the prize (size 6) I needed my eye on the journey of healthy living.

So many ask me how I got here. When you look at me, I don't want you to see a size 6, muscular, fit, body. I want you to see my journey of healthy living. It is on going, always learning, adjusting, and improving. I am not done. I will never be done. I don't want the size __, or 0% fat body comp. I want a strong, healthy mind and body. That is my life long journey, not my neatly wrapped size __ prize.

Now,"put the needle on the record....and dance!!" When it skips, fix it, solidify it, make it second nature...and then move onto the next song!=]
THE PRIZE ISN'T IN THE SIZE, IT'S IN THE JOURNEY!

Don't Spill the Beans!

Remember that game? You role the dice and take turns putting beans in your scale hoping it doesn't tip on you first?....

Well, school starts in 2 weeks, which for me means back to work. I love my job and I'm looking forward to going back, but with that means endlessly chasing my tail. Healthy living can be very time consuming. Between 2 jobs, planning classes for both, my family, the house and yard..... taking care of me tends to tip the bean scale. Everything takes precise planning to make sure I have healthy, prepped food for the week's lunches and snacks, plenty of time for my personal workouts, some down time for yoga or stretching, family time, chores, and Shoot!!! Did I set up tomorrow's coffee!??!! This is the part of healthy living that seems to detour most from even trying. Yet it is worth every blood, sweat, and tear!

So today I plan. I plan for a more successful year of minimizing time spent planning. If I stock my work fridg with my prepped food for the week, it will decrease time spent packing lunches in the morning. If I write out my workouts for the week every Friday for the following week, that will decrease daily planning time for my personal workouts. If I use one lunch break a week to shop for work lunch and snack items, that will decrease down time, spent on shopping. I could also use my lunch breaks for stretching or yoga breath sessions in the library as well!

Yes, it is a balancing act of Don't Spill the Beans every year. But I feel good! Reaping the benefits of fresh, clean, healthy food instead of the frozen Lean Cuisines I use to eat, having a strong, fit, young body at 41 instead of the tired, lagging, fat body I had in my 30's causing me to feel old and unhealthy.

I still have areas I'm working on, like relaxing on trying to be a perfectionist all the time. If a bed goes unmade or I use re-run classes now and then to hold onto a bit of sanity, I am working on not feeling bad about it. It's okay to ask for help, let go a bit and be forgiving of all of my imperfections. After all, it's more important to perfect the art of relaxing then it is to maintain all the stress....

So this school year my goal is to find the more efficient ways to live a healthy lifestyle, while maintaining my sanity. Everyone has the time to be healthy. For me this is a choice and I have ZERO regrets! =] It's all a journey and I enjoy the challenge of learning and growing with-in it! ((Holding my bean cup high)) Here's to finding my Zen this year by putting less beans in the cup! =]