I don't think I've ever been so busy! But I've been busy in a good way. Mostly.
I was dreading the school year because my kids seem to be perpetually sick when they are in the germ infested school. They were healthy and illness free all summer. Not even a month back in school and they were all sick. Now my husband is sick. I reeeeeally hope I don't get it. So far so good.
I was a little bummed that I couldn't go to customer appreciation day at Courts Plus today because Emma was home with a fever (again). Oh well. I got a lot of work done. There were a ton of photos to go through and edit. I had a photo session with a terrific family last night in Lindenwood park where all the leaves are really in the peak of their beauty. I was absolutely in my element! Nothing makes me happier than being behind the lens. I'm so blessed to finally have a job that I love.
Everything seems to be going so good right now. For once, there are things occupying my mind other than fitness goals. And it's nice. It makes me feel less selfish. Because when you let fitness endeavours rule over your life, it becomes all about YOU all the time. Suddenly, not only your life, but the lives of your family members, revolve around your goal. One day, you wake up and you realize you are starting to plan family vacations to benefit YOUR goal. Those nice family bike rides you take have to be balls to the wall or nothing at all. You leave the kids in your dust because you don't have a slow-down-and-enjoy-life-switch. You live it and breathe it and think it's awesome because your just so much more dedicated than the average person. And it is dedication. It becomes a priority. And it's work. Not only physically but mentally. Because you think about it ALL the time. It's sacrifice. It is a huge part of your life. But it doesn't have to rule your life.
I feel I must apologize to my friends and family, I have been very preoccupied in the past few months preparing to dive into this new career I've made for myself. I've had so much to do that I literally have not had a moment to spare. I hope you all understand. I probably won't be blogging a whole lot anymore, but I will try and keep up my journaling and venting and deep thoughts (oh boy!). [I will get at that menu, Chels!] Also, I want to say thank you SO MUCH to all of you who have supported me and gave me encouragement through this process. Without it, I don't think I would have had the guts to take this leap. I am truly blessed to have such wonderful people in my life! It reminds me of this quote,
"Help others get ahead. You will always stand taller with someone else on your shoulders."
Thank you. I've learned the greatest lesson in selflessness and kindness through you.
Friday, September 28, 2012
Thursday, September 27, 2012
How do you stay so skinny??
This is a question I get a lot. Even from strangers. Especially when I'm out and about with my 3 children. And when they find out that my oldest is almost 15 (exactly one month from today!), they give me a look that says ..... (started pretty young, didn't you?). It's not like I was THAT young. I was 2 weeks away from my 23rd birthday when she was born.
But people wonder how it is that I stay so slim being 2 years from 40. This is about the time when our metabolism slows down and we really have to watch what we eat and make sure to exercise. Of course I attribute my size to eating healthy and working out. But I think there is one key thing that helps me over the average person.
I rarely drink alcohol.
Oh, I love my wine and if I go out for dinner with my husband, I will always have a glass. And I have been known to let it all hang out once or twice a year (but no more than that because I just can't handle hangovers). But I really feel like that helps keep me slim.
Almost everyone I know likes beer. It's fun to drink with friends. Go out to the bar or in the backyard around the campfire, on Sunday's watching the game. Whatever it is - it's a fun and common thing to drink with your buddies. BUT - those empty calories add up. And the more you drink, the less you care about healthy eating. Drinking almost always leads to poor food choices. Plus, you're stressing your liver because now it's got to work hard to rid you of the alcohol. If you drink multiple times per week and wonder why you can't get rid of those extra pounds, that could be why. And shedding some excess weight could be as simple as dropping the alcohol from your diet.
You never want to drink your calories anyway. That includes cocktails of any kind, coffee house coffees, fruit juices, and soda. No nutrients - just sugar and calories. Get rid of the calories laden drinks and you could be on your way to a slimmer you!
But people wonder how it is that I stay so slim being 2 years from 40. This is about the time when our metabolism slows down and we really have to watch what we eat and make sure to exercise. Of course I attribute my size to eating healthy and working out. But I think there is one key thing that helps me over the average person.
I rarely drink alcohol.
Oh, I love my wine and if I go out for dinner with my husband, I will always have a glass. And I have been known to let it all hang out once or twice a year (but no more than that because I just can't handle hangovers). But I really feel like that helps keep me slim.
Almost everyone I know likes beer. It's fun to drink with friends. Go out to the bar or in the backyard around the campfire, on Sunday's watching the game. Whatever it is - it's a fun and common thing to drink with your buddies. BUT - those empty calories add up. And the more you drink, the less you care about healthy eating. Drinking almost always leads to poor food choices. Plus, you're stressing your liver because now it's got to work hard to rid you of the alcohol. If you drink multiple times per week and wonder why you can't get rid of those extra pounds, that could be why. And shedding some excess weight could be as simple as dropping the alcohol from your diet.
You never want to drink your calories anyway. That includes cocktails of any kind, coffee house coffees, fruit juices, and soda. No nutrients - just sugar and calories. Get rid of the calories laden drinks and you could be on your way to a slimmer you!
Monday, September 24, 2012
I love Mondays!!
I say this a lot. People think I'm weird. Most people dread Mondays.
It's so refreshing to me to start another week. It's a chance to start over. I know that you don't need to wait until a Monday to start over if you've been doing things "wrong", but it's always been my reset day.
It's like going to church on Sunday and getting a week's worth of sins forgiven. I always feel so good when I come home from church "sin free". It's a chance to do better the following week. If I haven't been the best friend, mother, daughter, sister, wife, etc., I feel like my mistakes from the past week are just that....in the past, and I can start over fresh and new being a better person.
And that's how it is with my fitness life as well. Mondays always seem like the perfect day to start fresh. New ideas, new motivation, new start.
So the "new" for this week that I am trying out are as follows:
1) I've been doing a LOT more sitting than usual since the launch of my business www.PrintsCharmingND.com (for those of you who haven't checked it out). Feel free to like Prints Charming on Facebook as well ;) But this week, to combat that lazy stiff feeling I get from too much sitting, I plan on setting my timer to go off every hour so that I can get up and do a mini workout to keep the blood flowing. Here it is:
3) Leg lifts every night before bed. I really want to work on strengthening my legs in all ways possible by working muscles in different ways. These are really very easy, but if you do them right, go really slow and controlled, you get a great burn. Especially with ankle weights on.
4) And of course, I'm always wanting to eat better than the previous week. Making sure to get enough veggies and fruit every day. Eating lots of lean protein. And getting two higher carb days in on my two toughest training days.
What do you plan on doing differently this week?
It's so refreshing to me to start another week. It's a chance to start over. I know that you don't need to wait until a Monday to start over if you've been doing things "wrong", but it's always been my reset day.
It's like going to church on Sunday and getting a week's worth of sins forgiven. I always feel so good when I come home from church "sin free". It's a chance to do better the following week. If I haven't been the best friend, mother, daughter, sister, wife, etc., I feel like my mistakes from the past week are just that....in the past, and I can start over fresh and new being a better person.
And that's how it is with my fitness life as well. Mondays always seem like the perfect day to start fresh. New ideas, new motivation, new start.
So the "new" for this week that I am trying out are as follows:
1) I've been doing a LOT more sitting than usual since the launch of my business www.PrintsCharmingND.com (for those of you who haven't checked it out). Feel free to like Prints Charming on Facebook as well ;) But this week, to combat that lazy stiff feeling I get from too much sitting, I plan on setting my timer to go off every hour so that I can get up and do a mini workout to keep the blood flowing. Here it is:
- 10 push ups
- 20 prisoner squats
- 1 minute jumping jacks
- 20 pendulum lunges
- 15 crunches
3) Leg lifts every night before bed. I really want to work on strengthening my legs in all ways possible by working muscles in different ways. These are really very easy, but if you do them right, go really slow and controlled, you get a great burn. Especially with ankle weights on.
4) And of course, I'm always wanting to eat better than the previous week. Making sure to get enough veggies and fruit every day. Eating lots of lean protein. And getting two higher carb days in on my two toughest training days.
What do you plan on doing differently this week?
Thursday, September 20, 2012
How to uncover your abs
QUESTION: How much cardio do I do each week to get these abs?
ANSWER: 20 minutes
Total.
Per week.
Total.
Per week.
You heard me.
It's a common misconception that all you need to do is cardio to bring out your abs. It's also a misconception that if you do a lot of crunches, you'll see your abs. The problem with that is, if you still have a layer of blubber over them, you'll never see the product of all those crunches.
So how can you bring out your inner six-pack goddess? Lift weights at least 3 times per week and stop eating junk. It's really that simple. I NEVER had abs like these until I followed these two rules.
I cycle through my training routines every month or so. So some months I will split up body parts and hit them 4-5 days per week. Then other times, I will work the entire body 3 times per week. Sometimes I will use heavier weight for lower reps and more sets, other times I will use slightly less weight and keep the rep range at 10-12 for 3 sets. I like to mix it up.
One of my favorite methods is the pyramid method. It's like a giant super set, and each set you do, you lower the weight. For example:
I might complete a set of DB military presses with 20lb dumbbells, then right away grab a pair of 15 pounders for another set, then finish off with a set using 12 pounders. No rest in between. After the burn of the first set, picking up a lighter weight feels a bit easier so you can push your muscles further. And further still with an even lighter weight on the last set. This is really good for getting that "pump".
What is your favorite way to train with weights?
Wednesday, September 19, 2012
Why you should lift weights
I'm not sure how I ended up on this blog, but I found the writing to be inspiring and so dead on with how I feel about weight lifting, I just had to share it. I picked out some of the key points that I could really relate to.
"why every man should lift weights" - BrianKim.net
Lifting Weights.
If you are currently not doing this, you’re missing out on one of the biggest investments of your life.
Improved concentration and focus.
When you pick up that weight, you’re focused on completing x number of reps per set. Nothing else matters. Nothing else has your focus. It’s just you and the weight. You lift it once, twice, three times, four times, the muscle is burning, you’re becoming fatigued, five, six, seven, eight, and then you muster everything inside of you to get that last rep, nine, and then you pull even more from within you that you did not think you had possible, ten.
You don’t lift once, twice, stop, get a drink of water, talk with the boys, go to the bathroom, and then do three, four, then change the song on your ipod, five, six, stretch, take a break, seven, eight, make a call, nine, ten. No. You go through the whole set on the spot till you finish period.
You will find this skill to be very useful. A lot of people get distracted when it comes to focusing on a task, but by lifting weights, you learn to cancel out all distractions and focus on you and the weight. That’s it.
Energy
Weight lifting gives me so much energy. Energy to go the extra mile. Energy to take the weights to the next level. Energy to accomplish my goals. Energy to do anything I wish. You can literally feel the energy coursing through your veins throughout the day. It’s a great feeling. It’s like igniting jet fuel. It’s that good.
Happiness
Whenever I feel the blues coming, there’s nothing like hitting the weights to bring me back up. I can thank my endorphins for that. Whenever I feel down, the very first question I ask myself is if I had lifted recently. The answer is always no. The solution? Lift. Problem solved. Works EVERY time. Guaranteed.
Great habit
When you start lifting weights and begin to see all the positive benefits, there’s no going back. The benefits will drive you to keep on doing it, which continues the cycle, which then inevitably installs a great habit. You’ll feel more happy, energetic, focused, tough, accomplished and you won’t want to let go of the cause.
Mental toughness
If you read Teddy Roosevelt’s autobiography, you will see the direct correlation between mental toughness and physical training. He made it a point to exercise every day. He boxed, climbed mountains, lifted weights, etc., on a consistent basis. I urge you to take a look at all the things that Teddy Roosevelt has accomplished. I guarantee you that his dedication to physical training was a major cause of getting them done. Because of his physical conditioning, he was able to focus, he got things done, he was always happy, he woke up early, and he had a ton of energy. Sound familiar?
Another example of mental toughness in one word: Arnold. Enough said.
Lifting weights and upping the resistance every so often builds your ability to handle bigger things. When you can lift a measly 5 pounds more than the last time, it’s a huge accomplishment. It may not seem like a lot, but it is. Every weight lifter knows what I’m talking about.
Lifting strengthens the psychosomatic link between mind and body. When the body is strong, so will the mind be.
Lifting also helps you train your mind to summon all your strength to lift that last rep when you don’t think you can. I cannot tell you how helpful this has been to me when there were times when I didn’t think I could accomplish my goals, even though I was so close to doing it. Lifting has conditioned me to dig deep and go that extra inch, and you will find that in life, it makes all the difference.
That's reason enough for me!! How about you??
"why every man should lift weights" - BrianKim.net
Lifting Weights.
If you are currently not doing this, you’re missing out on one of the biggest investments of your life.
Improved concentration and focus.
When you pick up that weight, you’re focused on completing x number of reps per set. Nothing else matters. Nothing else has your focus. It’s just you and the weight. You lift it once, twice, three times, four times, the muscle is burning, you’re becoming fatigued, five, six, seven, eight, and then you muster everything inside of you to get that last rep, nine, and then you pull even more from within you that you did not think you had possible, ten.
You don’t lift once, twice, stop, get a drink of water, talk with the boys, go to the bathroom, and then do three, four, then change the song on your ipod, five, six, stretch, take a break, seven, eight, make a call, nine, ten. No. You go through the whole set on the spot till you finish period.
You will find this skill to be very useful. A lot of people get distracted when it comes to focusing on a task, but by lifting weights, you learn to cancel out all distractions and focus on you and the weight. That’s it.
Energy
Weight lifting gives me so much energy. Energy to go the extra mile. Energy to take the weights to the next level. Energy to accomplish my goals. Energy to do anything I wish. You can literally feel the energy coursing through your veins throughout the day. It’s a great feeling. It’s like igniting jet fuel. It’s that good.
Happiness
Whenever I feel the blues coming, there’s nothing like hitting the weights to bring me back up. I can thank my endorphins for that. Whenever I feel down, the very first question I ask myself is if I had lifted recently. The answer is always no. The solution? Lift. Problem solved. Works EVERY time. Guaranteed.
Great habit
When you start lifting weights and begin to see all the positive benefits, there’s no going back. The benefits will drive you to keep on doing it, which continues the cycle, which then inevitably installs a great habit. You’ll feel more happy, energetic, focused, tough, accomplished and you won’t want to let go of the cause.
Mental toughness
If you read Teddy Roosevelt’s autobiography, you will see the direct correlation between mental toughness and physical training. He made it a point to exercise every day. He boxed, climbed mountains, lifted weights, etc., on a consistent basis. I urge you to take a look at all the things that Teddy Roosevelt has accomplished. I guarantee you that his dedication to physical training was a major cause of getting them done. Because of his physical conditioning, he was able to focus, he got things done, he was always happy, he woke up early, and he had a ton of energy. Sound familiar?
Another example of mental toughness in one word: Arnold. Enough said.
Lifting weights and upping the resistance every so often builds your ability to handle bigger things. When you can lift a measly 5 pounds more than the last time, it’s a huge accomplishment. It may not seem like a lot, but it is. Every weight lifter knows what I’m talking about.
Lifting strengthens the psychosomatic link between mind and body. When the body is strong, so will the mind be.
Lifting also helps you train your mind to summon all your strength to lift that last rep when you don’t think you can. I cannot tell you how helpful this has been to me when there were times when I didn’t think I could accomplish my goals, even though I was so close to doing it. Lifting has conditioned me to dig deep and go that extra inch, and you will find that in life, it makes all the difference.
That's reason enough for me!! How about you??
Tuesday, September 18, 2012
Seriously, why don't you lift weights?
There is already proof that weight lifting helps prevent osteoperosis and increases resting metabolism, and thus is a better tool for loosing weight then even cardio, so why do most women favor the "c" word? Good question indeed.
My guess is because it's easier. Easy workout = zero results.
The reason most women are unsuccessful in burning fat is because they do not spend enough time lifting weights.
When you lift weights, the muscles in your body are overloaded. They will work harder to do the curls and presses. When you rest after a tiring session, the muscles will repair themselves and grow. This means that your body must burn calories to grow muscles. So when you lift heavy weights, your body is actually working very hard to burn calories so as to repair and grow your muscles, even when you are sleeping.
As your muscles grow bigger, your body will burn more calories to maintain its size and shape. This again causes your body metabolism rate to work overtime to burn fat.
Did you know that 1 pound of muscle is much SMALLER than 1 pound of fat? That's right. Want to slide effortlessly into those skinny jeans? Lift.
Are you aware that if you add muscle to your body, you will be able to eat more without gaining weight? Um, yeah, I'm the POSTER CHILD for this one. Have you SEEN me EAT????
Studies performed by Wayne Westcott, PhD found that the average woman who performs weightlifting 2 to 3 times a week for 2 months will gain nearly 2 pounds of muscle and will lose 3.5 pounds of fat.
If fat loss or creating a more defined physique is your goal, strength training is the essential exercise mode for your success. Not only does each session torch calories, but it helps boost your metabolism in two different ways. Women will build a small amount of muscle mass with consistent resistance training, which helps to create that defined look, but it also increases something called your basal metabolic rate, or the number of calories you burn per day when completely at rest. The second means in which metabolism is increased is through something called EPOC, or excess postexercise oxygen consumption. After a challenging strength training session your body burns calories at an accelerated rate for up to 48 hours after. Add 2-3 sessions a week to your routine and you are now a fat burning machine!
So, why is it that you're not lifting weights again??
My guess is because it's easier. Easy workout = zero results.
The reason most women are unsuccessful in burning fat is because they do not spend enough time lifting weights.
When you lift weights, the muscles in your body are overloaded. They will work harder to do the curls and presses. When you rest after a tiring session, the muscles will repair themselves and grow. This means that your body must burn calories to grow muscles. So when you lift heavy weights, your body is actually working very hard to burn calories so as to repair and grow your muscles, even when you are sleeping.
As your muscles grow bigger, your body will burn more calories to maintain its size and shape. This again causes your body metabolism rate to work overtime to burn fat.
Did you know that 1 pound of muscle is much SMALLER than 1 pound of fat? That's right. Want to slide effortlessly into those skinny jeans? Lift.
Are you aware that if you add muscle to your body, you will be able to eat more without gaining weight? Um, yeah, I'm the POSTER CHILD for this one. Have you SEEN me EAT????
Studies performed by Wayne Westcott, PhD found that the average woman who performs weightlifting 2 to 3 times a week for 2 months will gain nearly 2 pounds of muscle and will lose 3.5 pounds of fat.
If fat loss or creating a more defined physique is your goal, strength training is the essential exercise mode for your success. Not only does each session torch calories, but it helps boost your metabolism in two different ways. Women will build a small amount of muscle mass with consistent resistance training, which helps to create that defined look, but it also increases something called your basal metabolic rate, or the number of calories you burn per day when completely at rest. The second means in which metabolism is increased is through something called EPOC, or excess postexercise oxygen consumption. After a challenging strength training session your body burns calories at an accelerated rate for up to 48 hours after. Add 2-3 sessions a week to your routine and you are now a fat burning machine!
So, why is it that you're not lifting weights again??
Sunday, September 16, 2012
It's what I do
Hey there!
I haven't forgot about you, really I haven't.
.....cricket.....cricket......
Truth be told, I've been busy sitting on my arse all last week. It's because I'm getting ready to launch a business and basically what I will be doing requires a lot of computer time. That part sucks in a way, but I really do love what I will be doing. And that's very important to me. Loving what I do.
This past week was a fairly successful one. I missed one workout (the easiest one though) to go have a beer and a burger with my mom and sister. Well worth it! And ended up having maybe one more cheat than I should have, but I still call the week a success.
Things I need to improve one for next week:
1) Eating more veggies - this always seems to be on my goal list
2) Getting all my workouts done - usually not a problem
3) Taking all my supps
4) Cycle macros
I will tell you that my new training routine seems really easy on paper but it definitely gets me pumped! They are short and to the point - generally 30 to 40 minutes, and twice each week I will get in 10 minutes of intervals immediately following the weight workout. So, at the longest, I'm in the gym 50 minutes.
They are pretty tough because I'm using a tempo that I normally wouldn't. Here's something for you to try: do split squats (as pictured below) but don't just go through the motions, take your time and lower sloooowly for 3 counts, pause for one count at the bottom, then back up for one rep. And do 10 each leg that way. OUCH! WAY HARDER than if you usually use a 1 to 1 lower and raise tempo.
Want a variation that works your shoulders at the same time? Overhead split squat. It looks more like a static lunge.
I haven't forgot about you, really I haven't.
.....cricket.....cricket......
Truth be told, I've been busy sitting on my arse all last week. It's because I'm getting ready to launch a business and basically what I will be doing requires a lot of computer time. That part sucks in a way, but I really do love what I will be doing. And that's very important to me. Loving what I do.
This past week was a fairly successful one. I missed one workout (the easiest one though) to go have a beer and a burger with my mom and sister. Well worth it! And ended up having maybe one more cheat than I should have, but I still call the week a success.
Things I need to improve one for next week:
1) Eating more veggies - this always seems to be on my goal list
2) Getting all my workouts done - usually not a problem
3) Taking all my supps
4) Cycle macros
I will tell you that my new training routine seems really easy on paper but it definitely gets me pumped! They are short and to the point - generally 30 to 40 minutes, and twice each week I will get in 10 minutes of intervals immediately following the weight workout. So, at the longest, I'm in the gym 50 minutes.
They are pretty tough because I'm using a tempo that I normally wouldn't. Here's something for you to try: do split squats (as pictured below) but don't just go through the motions, take your time and lower sloooowly for 3 counts, pause for one count at the bottom, then back up for one rep. And do 10 each leg that way. OUCH! WAY HARDER than if you usually use a 1 to 1 lower and raise tempo.
Want a variation that works your shoulders at the same time? Overhead split squat. It looks more like a static lunge.
Here's what regular overhead squats look like. They are way harder than regular squats and you will really feel it in your shoulders the next day.
Now THAT'S a squat! Look at how low she is. She is obviously very strong.
AND...she's smiling :)
A good lift will do that to you.
It's a tough sport. It's not for the faint at heart. It requires skill, focus and determination. It's hard work. It burns. You will sweat. You will get short of breath. Your heart will race. You will burn calories. You will build muscle. You will get stronger, healthier, and more fit. You will be in an elite group. THIS is a workout. It's not some stroll in the park.
It's what I do.
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