Posts Tagged ‘Training



30
Oct
13

Swift Kick In The Pants

My last blog was about the seasonal transition and hibernation of habits.  Today, it’s all about the swift kick in the pants.

I see it already, the slack in attendance during classes.  The “I overslept” excuse for skipping a workout.  The even bigger excuse people tell themselves “no-one will notice that I’ve gained 10 pounds under this sweater”.   News flash, the only person you are disappointing is yourself.

Sure, summer is over and fall is on its way through, but your goals haven’t changed have they?  Don’t allow the dark mornings keep you from being around your peers and making smack talk and workout challenges.  Get your arse out of that bed!!

First the workouts go and then the clean eating follows right afterwards.  The seasonal treats will be there for the next 2 plus months.  Don’t get caught with the winter blues of “I screwed up my whole plan, and don’t know how I got so far off track”.

Keep your mindset positive, sure it’s colder than usual, but get up and go anyway.  You’ll warm-up once you start moving.  For those who workout in the mornings, it’s always dark anyway so that’s not your excuse.

Don’t allow winter to steal away your momentum.  Hold yourself accountable by setting mini-goals over the next two months.  Challenge yourself to maintain your current level of fitness and not fatness.  You know there will be times when clean food is hard to come by so do some pre-planning and keep some jerky, almonds, almond butter, etc. on hand to get you through the feeding frenzies you’ll encounter.  No sense getting caught up in the frenzy when you already know it can and will set you back a few months if you allow it to.

Own your fitness.  Keep your goals in sight and stay the course!

Choices

22
Oct
13

It’s That Time Again

What time?  It’s the bear syndrome time!  People start sleeping in instead of keeping up their morning routine of going to the gym.

It’s feed the bear time as well.  I see it every year, the big sweaters come out and the treats start showing up in the break-room.  Be it Halloween, Football Friday, or the holidays the food starts coming out en masse and all good intentions go straight to the bottom of the priority list.

What can you do to keep yourself on track during the colder months of the year?

Remind yourself of your goals.  Make post it notes to remind yourself of why you don’t need to hit the break-room every time a load of junk shows up.

Be very selective of your picking and choosing.  Have a treat, just don’t have a treat every day or two or three times a day at that.

Bring something healthy to snack, yes, be that girl or guy, you know, the one everyone KNOWS will bring something healthy.  For me, I always try to be the one bringing the protein.  That way at least I know there will be something for me to munch on.  Yep I’m selfish like that.

And lastly, keep yourself moving.  Don’t let the cold weather become your excuse to derail your efforts.

pumpkins

09
Oct
13

Serious Self-Defense

I’ve been sitting on this topic for the last couple of weeks.  Not really sure how to actually write about the topic without freaking my readers out.  I decided to focus on the message at hand and not allow the tools to distract from the message.

I’ve recently attended a series of classes on basic firearms safety and self-defense.  When I have broached the subject to friends or acquaintances I’ve received feedback that covers both ends of the spectrum.

This blog isn’t being written to start a firestorm about what you think is right or wrong about firearms instead it’s about the topic of self-defense.

This is being written in the hopes that someone who is on the fence can make a better judgment call about attending a course themselves. If you are considering owning a firearm, I highly recommend you take a course BEFORE you legally purchase a firearm. Notify the instructors beforehand, they will make arrangements for you to use a firearm if need be.  Then you can make a much better informed decision as to whether you even want to own one.

Am I suggesting you go out and purchase a firearm?  No, I am not.  That is a very personal decision and no one can make that decision but you.  Be responsible and educate yourself on every possible aspect from owning a firearm, getting the proper legal permits and please, get some training.

First let me start by saying I am a proactive person.  I believe in taking care of myself, for myself, by myself.  I don’t leave the responsibly of my health, my fitness, and my nutrition up to other people.  I take full responsibility for myself and my own actions. I also take responsibility for the consequences of my actions. I.E.  If I eat cake, I get fat.

Being the proactive person means I will do what I feel like I need to do to protect myself.  This is usually where someone says “are you paranoid or what?” and my answer is no, not at all.

I’m also not naïve either, bad things happen to good people and I’d rather have training and never  use it than to find myself in a situation where I really needed it but didn’t take the time to get it.

So here we are.  I spent three separate days going through approximately 4.5 hours of training.  Two of the sessions were in the classroom, one was at an outdoor range.

This was one of the best decisions I’ve made as an adult female.  I learned what predators look for when targeting a victim (yes, don’t kid yourself, they look in the day time as well as the dark), and even more importantly I learned how not to look/act like a victim. Some is common sense, some is totally not.

I listened to actual 911 recordings and played through scenarios in my mind, ironically, even in a very safe environment just listening to the sounds of the caller increased my heart rate and made me put myself in the callers shoes.

For those who live in my area, the company I chose to work with is called Self Defense Solutions and I paid for my courses and he did not ask me to write this review.  In fact I asked his permission to mention his company here.

There were only 2 people in the classes I attended and all instruction was given in a fashion that made me feel completely at ease and comfortable. In the firearms world women tend to get brushed off, this is sad but true.  This company and it’s instructors never at any point made me feel less capable, less welcome or less valued than the man in the class with me.  The instructors were thorough and attentive and made sure that I was comfortable and confident by the time my course ended.

There are non-firearms related self-defense courses and I will be taking some of those as well, sooner rather than later.

Again, to stress my point, I’d rather have training and never need it than to need it and not have it.

user-training-signs

02
Oct
13

It’s Been So Long

As I came to my blog to write a bit, I noticed my last blog post was July 1st.  Where did the months go?

I took a mini-hiatus from both blogging and social media to the greater degree.  I needed to get some things together on a personal level.  It’s been a very long and challenge work year, the company I work for during the day is in what I’d call a transition stage which means 100% of the focus must be on making things happen or you might be thrown out with the mop water.

I’ve missed the motivational part of blogging.  I had forgotten how much positive energy I’ve received from sharing the good, the bad, and the funny of a fitness lifestyle.

Don’t mistake the quiet for quitter or slacker or fallen of the wagon or one of 100 other descriptions other folks use to describe when they’ve totally imploded.  I’ve been far from all of that.   Working out is as much a part of my day as brushing my teeth, as is clean eating.  Did that happen overnight?  Heck no.  It took a very long time, but that doesn’t matter, if it hadn’t I wouldn’t be chatting with you all right now.

I’ve had all sorts of stuff pop up in an effort to derail my fitness progress and I’ve prevailed.  Has it always been the way I’d planned to get my workout in or where I’d planned to get my workout in?  Negative Ghost Rider, sometimes that planned pattern is full so you need to buzz the tower instead.

I feel like I’m rambling a little bit, partly because I didn’t sit down with a specific topic to share.  The biggest message I have to deliver today is simply hold on to your goals, even when times are tough.  The only thing certain in this life is change.  Roll with it, adapt to it, stay calm and carry on!

believe

 

 

30
Jul
13

Reach Just One

A little over a year ago I started working out with a woman at work, outside on the parking deck.  She started coming out and working out, never questioning anything she was asked to do, only trusting in the training and the trainer.  Over time another person would ask to join, then another, then another.

DW

My friend has since left the company and her family has moved back to her home state.  Today I am so vividly reminded of her joy and zest for life, her laughter ringing through the air as she pushed through the sometimes very difficult workouts.  People often breeze through our lives, not to stay indefinitely, but to make an impact in a very short period of time.

I continue to teach these classes on the parking deck and each week we seem to have another person join.  It’s so inspiring to me to have a new person slip up the stairs and out in the the open sunshine.  Some days are much harder than others, some days they question why they do what they do but then they always come back for more.

Each one reaches one.  I live by that statement.  I thank my friend Michelle Treichel for sharing that with me, it was a real sticker.

I love working out, love having changed my own life.  I love continuing to change it through fitness and proper nutrition.   All that being said, there is one thing that takes the cake and that is helping others.  It doesn’t matter the shape or size or age or whateva… they are welcome in my little world.

They inspire me.  They bring me joy.  They remind me of being better.  They make me better.

Here’s to the parking deck crew…many, many thanks to you all!  We miss you Daphne!!

Deck Group 4 07-30-13

23
Jul
13

Lazy Arse

This evening my spousal unit and I were driving down the road.  We were talking about health and well-being as we age.  I made a comment about getting my lazy behind up each morning.  He laughed and said “you are far from lazy”.

I haven’t thought about being lazy in a very long time.  Lazy created havoc in my world years ago and I refuse to go back there.  But enough of that.

I have often wondered what drives my desire to get up and keep moving day in and day out.  Maybe it’s simply my joie de vivre that keeps me moving.  Maybe it’s the people I get to see along my path.  The guy in the gym that sometimes beats me there, yet always nods.  The body pump instructor that teaches 5:30am classes and is always smiling even though I don’t take her class.

When it gets down to it, it’s the feeling of the iron in my hands, the strength it brings, the frustration on the days it breaks me.  Iron doesn’t talk back, it just keeps giving more challenge.  Iron doesn’t care if I am weak, it will wait for my strength.  Iron doesn’t care if I’m scared, it will wait for me to overcome my fear.

Lazy doesn’t live here anymore.

cropped-pink-garage-gym-107.jpg

 

24
Jun
13

More Morphing of a Fit Woman

As I read through a few friends blogs this weekend I realized that I could be doing some things a tad bit or even a whole LOT better.

In example over at 43 Fitness she whips out her workout log and shows all of her readers the key points and highlights that she relies on that notebook to remind her of.  I love it.

I have several workout books/logs, but over the past 6 months or so I’ve gotten out of the habit of doing it daily and that has got to change.   It doesn’t matter what the reason is behind not keeping up with it, all that matters is that needs to change.  Today.

Keeping a journal of both food and workouts is the ONLY way a coach or trainer or faithful friends can help you figure out why you’ve hit a plateau or whether you are making excuses.  Accountability.

I am weak.  I need accountability.  I admit it. 

Underneath it all I am as normal as they come.  I want to cheat on my food and so long as no one saw me eat that extra handful of nuts, it doesn’t matter right?  Uh huh.

Oh last week I cleaned 95# 15 times but this week I’m just too tired to clean 85# 10 times.  Uh huh.

As long as it is not written down, it doesn’t matter, right?  Uh huh.

See the pattern?

While watching the video 43 Fitness did, I remembered a time way back when.  Yes, a long time ago.  I was keeping my very first food journal.   I remember making it through the first week with everything nice and tidy.   During the second week things started to change.  One day I ate 4 chocolate covered Oreo cookies.  In my mind they are a whole lot better than they are in my mouth these days.  Now they just taste overly processed.   I digress…

The day I sat with that food journal getting ready to write down those cookies, all sorts of feelings cascaded through my mind.  Shame and guilt were in the front row.  Followed by honesty.  Honesty said “write it down and be uncomfortable with it”.  Shame and guilt applauded the uncomfortable part.

That was the turning point for me with keeping a food journal.  Most of the time I no longer need it.  Seriously, most of the time I’m spot on with both meal planning and portions.  When it is time to set a new goal, it is time to journal.

In reality, I do believe that is just what my fitness goals need to come to fruition.

A journal should be filled with all of the important details of your workouts and your nutrition.  If you lift you want to keep up with the lifting progressions.  Try new things that challenge your body.  Sometimes they don’t work out for you.  If you journal it, you won’t likely make the same mistake twice.

When keeping a food journal, you must have integrity.  I promise you, strong character is built when no one else is watching.  Because the only person you are cheating is yourself.

WRITE IT DOWN.  You may be surprised at patterns that develop.  Patterns that can help you understand whether you sabotage yourself.   Patterns that help you understand if you are a stress eater.   WRITE IT DOWN.  Over time you’ll get stronger because you won’t eat it because you don’t want to WRITE IT DOWN.

I talked to the spousal unit last night and told him it was time for more serious goal setting and record keeping.  He is the best “are you SURE you want to eat that” person on the planet.  Especially when he knows I have a goal set.

As with most everything, I intend to share the new journal process with you all.  Hopefully I can start making a few videos along the way.

Journals

 

 

 

 

 

 

21
Jun
13

Be A Fighter

I read a lot of blogs, a lot of FaceBook posts, and a lot of email asking questions and for help in making lasting change.   I’m honored and humbled by every email I receive because I’m just an ordinary person who has become a fighter.

What does that mean exactly?  It means I have committed to myself everyday to fight for the fitness I want.  It means I refuse to settle for status quo. It means even when I’m not spot on, I press on consistently.  Getting knocked down and getting back up again to go at it another day.  Preventing the decline, slowly creating a fit body and mind for myself.

I don’t have all of the answers, even for myself, but I work hard to educate myself on topics that will assist in my efforts to take things on to the next chapter in my journey.

Often we encounter set-backs, at times it is even possible to be indirectly set-back by another person’s decision.  What do you do?  Become a fighter.  Stay the course, keep training, keep doing what you can with what you have.  Stay true to you.

A little music motivation courtesy of Gym Class Hero’s.

 

17
Jun
13

My Thoughts On Being Strong

My last blog was letting all my blogging friends know I was competing in a strongman competition as a way to honor my father-in-law who is currently battling cancer.

It’s taken me a full week to get my thoughts together and to make a picture video of the event.

Things I learned while competing.  First, I’m stronger than I think I am.  Second, I have some of the best people on this planet in my cheering section.  Third, fear is much bigger in my head than after taking the first step in a competition.

This event has been the highlight over the past month.  I watched friends PR (get a personal record) all day long.  We all got dirty together, we sweat together, encouraged each other and we encouraged total strangers through tough workouts.

If I’m not mistaken, the next closest competitor in my age group was 14 years younger than me, and on average most were 20-25 years younger.  Yes, I questioned my own sanity a time or two for coming out and competing with kids, but it’s not about beating them, it’s about being a better me than I was yesterday.  As you will see by the pictures, I carried heavy things, flipped tires, pulled a sled 50 meters and got a personal record of 240# on my dead-lift.

The best thing I did that day was set an example for a group of young women who now see that aging doesn’t mean you have to stop doing things that challenge you.  Being smart about my fitness, keeping myself healthy and injury free allows me to compete in this environment.

What a great day.

On the mornings I head out to Garagegym107 to row, I see the before pictures hanging on the wall and remember where I was and that I am unwilling to go back there.  It can be done, it is being done. Day in and day out, me vs. me.  I live by the mindset, there is no finish line.

Pictures courtesy of CrossFit Madison

Video: A special thanks to Jason Thompson

Song: The Script-Hall of Fame

31
May
13

Show Me Your Brave

Today’s blog is a bit deep, but hear me out.

My last blog was about stepping up in the face of challenge and adversity.  I blogged about an overwhelming workload etc., however, what I didn’t share with my blogging friends is that my father-in-law over the last 4 weeks has begun a full on war with stage IV cancer.

I don’t share an overwhelming amount of personal information because I don’t want to distract my readers with personal noise.

About 3 months ago, I registered for Beast of the Valley Strongman competition.  Over the past 3 weeks I’ve come up with about 20 excuses to bail out.

Yesterday, while watching my father-in-law struggle to consume an 8 oz nutritional drink I had a complete mindset change.

Tomorrow I will do this competition for him, in honor of his battle, my internal battle will be fought for him.  No excuses, just results.  To all of my super supportive friends, thank you from the bottom of my heart for all of your love and support.   To the athletes of  CrossFit Madison THANK YOU for bringing me joy each morning that I am allowed to coach you through your workouts.

Tomorrow it will be about having the courage to fight this fight along with him.

You see 6 weeks ago, my father-in-law was an avid tennis player at 79 years young and today, 6 short weeks later he has mentally decided to show us his brave.   This could happen to ANY of us.  Don’t take a single day for granted.  Get up and do everything YOU can do to take care of your body and soul because you can.

Thank you to Lifting My Spirits for introducing me to this song.

To all of the strong and beautiful women I know who are competing from all over town tomorrow, I’m so proud to be a part of this community no matter where our home bases are, we are a family built on strong values of supporting one another.