If not for the skinny jeans…

Posts Tagged ‘lifting

Well, I’m coming up on being on phentermine for a week now. I’ve lost about 7 pounds. That’s honestly a little too quick for me, so I’m going to start taking a half dose everyday. It has seriously curbed my appetite, which is good and bad. I don’t snack at all anymore, which is good. But I also have next to no appetite so I’m not eating enough at each meal either. That latter reason is more of the reason I’m going to drop the dosage to half.

I still haven’t made it into a gym and to be completely honest I doubt I will go to the gym before school starts. On a plus side though, UTSA has a great weight room!!! I’m looking forward to getting back in there! I have set up a little fitness area in my bedroom that include a yoga mat, resistance bands, two different size stability balls, a Pilates circle, two jump ropes, numerous DVDs, and my foam roller. I’ve been getting some sort of workout in a few days a week, but nothing like I was before. I can already see and feel a difference in my body from not lifting, and it sucks. At this point though, something is better than nothing, and since I can’t really attack my workouts like I want to, I’ve put a lot of focus on my nutrition and making sure I’m eating as clean as I can.

In other news:
1. A coral snake decided to join my daughters and I yesterday morning while we were enjoying the morning outside. For those of you who don’t know what a coral snake is, it’s venomous. It’s often mistaken for the king snake because they are patterned similarly. Red, yellow and black rings. Thank god I remembered the old rhyme! “If red touches yellow, you’re a dead fellow. If red touches black, it’s a friend of jack.” Animal control wasn’t able to get it out of its hiding spot, so I’m still in no rush to go in our backyard.
2. The goob is all signed up for kindergarten. Where have the last almost SIX YEARS gone?!
3. Link will be coming home soon. Not super soon, but the countdown has started!

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For a change I’m not going to talk about the food. ¬†I want to talk fitness for a change ūüôā

More specifically, resting and recovery. ¬†When I am at the gym, I put everything I can into every set, every rep. ¬†I’m not going there to waste my time. ¬†It’s too valuable. ¬†Sometimes, I do have a problem when it comes to resting.

The rational side of my brain says “yes, you need to rest. ¬†You can barely walk up the stairs because it feels like someone used your bum as a punching bag.” ¬†The motivated, goal-oriente side counters it with something like, “Oh, it’s just lactic acid, you can work through that. ¬†The harder you work the faster you’ll get to where you want to be.”

I can’t honestly say what split I’m doing in the gym because Nick seems to always switch it up. ¬†Nothing drastic, but enough for me to not be positive what’s coming next. ¬†He knows what needs to be done to get results, and results we are getting. ¬†One thing he is always telling me “use your foam roller, and rest!” ¬†What I try to do is get my gym time in during a typical work work, then use my weekends for a long run, active rests, or strict recovery. ¬†

As for the foam roller, I love that thing. ¬†So much so that I’ll make a separate post just for it!!

Back to the rest.  There are different kinds of rest, all of which need to be considered when trying to get to your fitness goals.

The most obvious is the complete rest day. ¬†It’s a day that you are literally resting… lounging. This is also happening while your sleep, which is why it is so important to get your 8-9 hours a night! ¬†There is also active rest, in which you are doing things but at a very low intensity. ¬†Grocery shopping, walking around the mall, basic clean up around the house, etc. ¬†Then there is the rest you take DURING your training, between sets and exercises. ¬†This is probably my favorite rest. ¬†I love every single second of this rest! ¬†And yes, I will stall to make it a bit longer sometimes. ¬†During this rest, your body is coming back down from the effort exerted, it’s getting prepared and pumped for another go-round, and steadily building. ¬†You need to take your rest during training in order to train more efficiently, especially if you’re training for strength.

Now some of the benefits to resting/recovery:

– replenishes glycogen stores

– repairs tissue damage

– lessens the chance for injury

– body starts to learn adaptations to certain exercises, making it more proficient

– muscle recover faster from fatigue

– muscles build endurance

The list goes on, but really, after you’ve put 110% into your workout during the week, don’t you think your body deserves a day off?! ¬†

I don’t get to post many of these because, well, I’m the one working out! ¬†Nick was nice enough to get these for me. ¬†I did have a slight injury to my left groin area after working out on Saturday. ¬†It was bad enough I had to cut the training short, but it’s doing much better now. ¬†At my training I made sure to tell Nick if it was being bothered or not and we adjusted the exercise as necessary.

He’s got me doing all sorts of exercises, but the pictured ones below are just a straight leg dead lift and lunges. ¬†The step is there because I can ¬†go further than my toes and deeper in my lunges thanks to my flexibility. ¬†And thanks to my flexibility and Nick knowing how flexible I am, he makes me get the FULL range of motion when working out. ¬†I hear “go deeper” or “further down” almost every time I train with him. ¬†(Keep your dirty thoughts to yourself!!)

In any case, here are the pictures as promised!

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Wanna know what else is cool?? ¬†Or at least I think it is…

See the bulge in the middle of my hamstring? ¬†That is apparently the “bicep femoris.” ¬†Bicep makes you think of your arm right? ¬†Two and two together… ¬†That muscle basically reacts like your arm bicep! ¬†And you can see mine now!! ¬†Yay.

And just for reference:

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I have been taking before and after shots since I started working with Nick. ¬†Just recently I had a meltdown because I wasn’t seeing/feeling any different. ¬†I knew I was getting stronger, but I didn’t feel like I was getting any leaner. ¬†I was frustrated and complaining to both Link and Nick about it. ¬†Frustrated doesn’t even really come close to how I felt to be honest.

I am all for getting stronger. ¬†I have been promoting the benefits of lifting for some time now. ¬†I love the benefits I’ve been reaping thanks to lifting. ¬†I apparently still need some help to get over my mental road blocks. ¬†I still find myself turning to food to help deal with stress. ¬†I still see myself as “chubby” and I am very critical of myself.

Here are my original before and afters:

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It took Tom pointing out the difference because I honestly could not see them. ¬†I see them now and feel crazy for not having seen it before. ¬†No, they’re not drastic, but they don’t need to be! ¬†It’s progress and that’s what I need to be concerned with!

I showed them to Nick as well. ¬†He made a valid point… I need to get out of the shorts! ¬†How am I going to see the progress in my legs if I’ve covered them up? ¬†I have always had major insecurities with the “thickness” of my legs and booty, which is why I put the shorts on. ¬†So, I’ve got¬†new before pictures. ¬†In a triangle bikini no less. ¬†I took them last night and it was like some weird form of torture. ¬†I like being on the seeing side of the camera, not the seen. ¬†I cannot thank Link enough for helping me with them. ¬†I felt awkward and exposed. ¬†Not the best feeling in the world, let me tell you.

But, after looking at them, I can see even without pictures to compare them to, I know I’ve made progress. ¬†Of course there are things I don’t like. ¬†I’m trying¬†really hard to not focus on those parts. ¬†In order to keep with the whole honesty idea of this blog, I’m sharing these pictures with you. ¬†And I may or may not be planning to compete in an ACTUAL fitness competition come September which is where the poses are coming from.

oh, and um, don’t mind my crazy, it’s way past my bedtime hair ūüėČ

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First and foremost: LINK IS HOME!!! His two week “vacation” started this morning, so I was crazy getting the house and kids ready, which is more or less the reason I haven’t posted much in the past week (ish).

Now, onto blog business. A quick update with my “no scale” challenge. It’s been hard. Honestly. I hate not knowing how much I weigh. At one point, a couple of weeks ago, Nick wanted to get my stats, so I found out then what my weight was, and seriously, it was like getting taking a huge breath after you’ve been underwater to that point just before you know you might want to consider coming up for air. I haven’t looked since though. I’m starting to feel the “itch” though. LOL May 4th is the day my scale comes back out. One more week.

On Friday Nick decided it was a good day to work my entire back half. Wow. Lots of dead lifts. Lots and lots of dead lifts. I was actually able to do 185 pounds, whereas last week I could only do 165 pounds. 20 pound difference in a week? I’ll take it! I try to tell myself those are the numbers that matter, even if it doesn’t sink in every time.

We also did some ab work on the TRX. It’s a great training area/device/contraption/torture device if you can find the right form. Some of the exercises are a bit hard to find the right form, at least for me they are, but I think that’s what I’m going to start working on because I really do like how it works.

I’ve included a couple of pictures that Nick took while I was working with cables and while on the TRX.

—Take care of your body, it’s the only one you have!

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I’m sure y’all have figured out that I really like lifting weights now. Well, while Link is off in LaLa land, he and his buddies created a weightlifting challenge of sorts. They have a reward system but I honestly can’t remember how it’s set up. The events are dead lift, squat and bench press. ¬†To get the lowest reward, their combined weight has to reach 500 pounds, the second reward is 800 pounds, and the top reward is for a combine weight of 1000 pounds. ¬†Crazy right?! ¬†I asked him what the standards were for women since there are women over there too (I’m all about EO)!¬† He said he¬†thinks¬†the numbers are 300, 400 and 600 pounds.

I don’t have any idea what possessed me to tell Nick about this challenge but I did. ¬†The immediate effect I had after seeing his reaction was “uh oh!” ¬†Of course we wanted me to do it! ¬†I was thinking okay, I know I can get the 300 pound mark, but the others are way too far off… at least for now. ¬†Nick, being the awesome trainer that he is, said we’re gonna skip right over that 300 mark, and shoot straight for 400. ¬†I told him he was crazy! ¬†I started thinking either he’s seriously overestimating my ability, or I’m seriously underestimating them. ¬†We planned to go through it this past Friday. ¬†Well, between the squat and the deadlift, I was 325. ¬†So maybe I was underestimating myself a bit… ¬†The bench press proved to be really hard for me though.

during the warm up... 45's on each side

during the warm up… 45’s on each side

There is apparently a proper way to do a bench press that quite literally engages all your muscles, not just your chest. ¬†It was a very awkward feeling, and he thinks that is the reason I didn’t lift more. ¬†I lifted 65 pounds. ¬†Here is an article that explains “proper” form.

I was really surprised at my weights! ¬†And we didn’t do the math until after we were done to figure out exactly where I was. ¬†Also, the chest press wasn’t my max because I was able to do six reps, as well as the squat, which I did three of. ¬†After he did his max calculations, he said that it would technically be 407 pounds. ¬†So, I¬†actually¬†lifted 390 pounds but maxed out at 407 pounds! ¬†I’ll take it! ¬†These are the measurements that really matter. ¬†Not just how much I weigh! ¬†There are so many other indicators to put my focus on to measure my health and fitness.

Nick warned me I’d be sore. ¬†He didn’t lie. ¬†Today I had a long run planned but once I woke up this morning I realized very quickly there would be no running. ¬†Today was definitely taken as a rest day! ¬†I will get my run in tomorrow morning!

I’ve been raving about Nick my trainer (and if I can convince him, I’m going to try to get a picture with him next week so you can put a face with the name) and I thought maybe at some point I should inform the blog reading world what it is I actually do when I’m with him. ¬†Here are just some examples:

warm up (10 minutes) –

walk (2.5 mph) walking lunges (1.5 mph) side skip lunges right side (1.5 mph) walk backwards (1.5 mph) side skip lunges left side (1.5 mph); repeat

“prehab” – ¬†(otherwise known as preventative exercises)

bird dogs, dead bugs, and supine bridges on bosu ball

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THE PAIN¬†–

squats, lots and lots of squats. ¬†we started on the smith machine and have since moved onto what Nick calls “the big boy” . ¬†We’ve done a couple of different versions of squats, but the “Linda” squat is by far the most, uh, challenging. ¬†Its like a one-legged hip check squat thing lol (note: I tried to find a picture, but I can’t. ¬†It may have a different name, and if it does I’ll post a correction.)

Lunges! ¬†Oh my god, Nick loves lunges. ¬†I’m sure it’s because I made it known how much I despise them! ¬†LOL ¬†Unfortunately, they give very quick results…

Superset Lat Pulldown with BillyJacks. ¬†I didn’t think they would effect me like the do but wow, my arms burn after the BillyJacks.

For chest/shoulders, we start on an inclined bench, do a set of presses and flyes, then go down one notch, repeat. ¬†We do this until I’m one notch away from flat. ¬†All with a natural grip, arms at a 45, instead of out to the side. ¬†Those little changes have made a big difference.

Lots of Kettle Ball exercise, to include: Double Arm swing, Single Arm swing, squats, deadlift into a row, around the worlds, suitcase grabs, figure 8’s and windmills.

Sometimes he’ll add some plyometrics or the dreaded rope!

And we normally finish up with 20-30 minutes of cardio depending on what I actually did.  And cardio is almost always interval training.

So as I said at the beginning, these are just SOME of the examples, but this is not a typical day’s workout, except for the warm-up, “prehab” and cardio. ¬†The stuff in the middle alternates.

I honestly love¬†my workouts with Nick. ¬†I’ve got that “hurts so good” feeling while I’m doing it. ¬†He’s always conscious of my right shoulder (which I really need to get checked out). ¬†He’s always pushing me. ¬†He’s always available for questions outside of training sessions. ¬†I hope you enjoyed reading about “the pain!”


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