Search results for: exercise

Exercise: What to do when your schedule gets crazy!

14 Wednesday Jan 2015

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I have been thinking a lot about exercise lately, in my own attempt to be consistent. This week my schedule has gotten crazy with work and I do not know if I will make it to the gym the three days that I need and want to.

In attempt to get movement and something in when and where I can:

  1. Get up and walk the long way around the office to the bathroom once every hour
  2. When in the bathroom, go into the big stall and do as many air squats as you can
  3. If you have access to stairs use them! Walk up and down them a couple of times
  4. If you cannot walk around, stand up at your desk once every hour for a little bit, stretch your body if you can

How many squats do you think you will do in a day if you do them once an hour or even just when you take potty breaks?

Let’s Talk Exercise

08 Thursday Jan 2015

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I am a firm believer that everything in life is about perspective (and definition). This thought also applies to exercise. A person’s perspective on exercise will determine how they approach, mange, execute, and recover from it; ultimately their “success” or “failure” as well (that is where definition comes in – success and failure is relative and subjective).

As with most things exercise is a mental issue. You have to deal with the mental issues before you can deal with the physical part.

My perspective on exercise:

Exercise is not a tool to get you or make you thin (skinny, lean, etc). Exercise can help your body to be insulin sensitive, so your body can put nutrients in to your cells for fuel. Exercise can help your body build muscle so you can move through your days, even as you age. Exercise can help your body to maintain bone density so you do not break a bone under load or force, even as you age. The right types of exercise can help your body maintain good cardiovascular and metabolic health. Exercise is a tool to help you be healthy; a healthy body will result in a non-fat body (I will not say “lean” because again my definition of lean may not be yours.)

Exercise will not create an environment to which you can eat whatever or however much you want to (aka: I will eat this and exercise it away later). You cannot exercise away a poor diet. The biochemical responses within the body from a poor food choice occur and the consequences are done to the body regardless of if you choose subsequently exercise.

More exercise is not better for you, it is just more. It is important to find how much of the right types (see below) of exercise will make you and keep you healthy. Who really wants to exercise hours per day?! If someone tells you that….they are delusional! They think that because that is what they think they have to do to look they way they do so they will be happy. Most people will tell you, if they could be not fat and feel good by not exercising then they would not exercise. Also, sometimes in certain cases less exercise is the right thing for a person to do to be healthier and fit.

Right types of exercise for optimal health and longevity:

It is my researched opinion, that lots of walking per day, lifting heavy weights 2 – 4 times per week, and opposite days of 1 -2 days of HIIT training or sprints for approximately 10 – 15 minutes is all it takes to have optimal health and longevity from exercise (not talking food here, but food is an uber-important component too).

When I say walk a lot – I mean walk as much as you can each day. This will change from day to day and from person to person. The more you can get in the better.

When I say lift heavy weights – I mean as heavy as you can lift with proper form (http://www.bodybuilding.com/exercises/) or (http://jassafit.com/). I will likely elaborate on this subject more in a separate post. I like an every other day regime for lifting, so it will give the body time to rebuild and recover from the lifting sessions (example: Mon., Wed., Fri. or Tues., Thurs., Sat.)

When I say HIIT (High Intensity Interval Training) or sprints – I mean your “all out effort” at the activity. You can do this by running/sprinting that is….jump rope, row machine, bike, stairs, etc. Fast bursts of all out effort followed by slow recovery time till you can do it again. The slow down time in between all out efforts will get shorter and shorter over time as you gain conditioning. I like to start with once per week, every 7 days; if you are feeling good and energetic after your walking and lifting and can easily do another day, do it. If you are too tired and can only do once, that is ok. If you do this consistently over time you will see great fat burning results. Please note: in this case – MORE IS NOT BETTER.

If you do not walk out of the gym feeling better than you did when you walked in; with energy, you might want to rethink your workout program and or assess your food choices.

My general exercise perspectives:

Everyone has to start somewhere. Start where you are, 10 or 15 minutes is better than none. Be consistent; you will not get lasting results being inconsistent. If you miss a step – no worries – start right back up like nothing ever happened; each day is a new opportunity. Do not worry about the other people in they gym – they are not worried about you. They are too concerned about themselves to notice if you have a jiggle or whatever you are worried about them noticing. Fat, unhealthy people belong in the gym! There are trainers in there to help you figure out what each machine does in there….ask for help.  Do not compare yourself with others; you have no idea what their story really is. Everyone’s journey is different. Do not put yourself in a box, there are too many limitations in there. Cut yourself some slack no one is perfect, but do not give yourself excuses or justifications. Make your exercise “you time”, the healthier you are the better you will be for your life and for those in it. Take the “you time” to meditate, think, workout stress, workout worries, and take out your frustrations physically. All of your life will still be out there in 30 – 60 minutes…it can wait.

I could go on and on…but I’m going to make myself stop before everything turns into a bumper sticker…..

If your perspective is outta whack – message me or leave a comment on this post – I am happy to talk you.

On-Going Lifting Commitment to Myself

25 Tuesday Sep 2018

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Now What?

I was thinking about posting all my workouts for a full year, but….I think it is time to move on….

After 8 months of this workout series I am feeling strong and capable. Soooooo now what? I’ve not decided yet if I am going to go back through all 6 programs again with heavier weight and different set and rep schemes or if I am going to design all new workout programs…..but either way….rest assured I’m keeping at it!

keep_keepin

What I’ve Learned

Life Happens

Life Happens frequently.

If I miss a workout for whatever reason it is, I know that it is my choice. I don’t beat myself up, I don’t “make up for it”, I don’t think twice about it…..because the Lord willing…..there is another day for a workout. And if the Lord isn’t willing…..well I’m in heaven and no longer need to lift weights anyway.

Consistancy

Consistency is the key to progression.

You are what you do over and over again.

Make Changes

Changing-up the routine/programming is important.

I change programs every 5 weeks, sometimes 4 weeks. The change keeps interest and engagement high as well as elicits new stimulus to the body to promote body changes and growth.

You can_t out-exercise a bad diet

What you put in your face matters more.

While weight training is important for health (bone density and hormonal response) and capability (muscle mass to get through life with ease), what you put in your face matters more. You can’t out exercise a poor diet. I could talk for a long time on this subject, so I’m going to leave it at that….for now.

Links to All the Programs in One Place

In the past 8 months I’ve completed the following workouts, linked to below. In each post I link to YouTube videos that will show you or teach you proper form for each movement.

Part 1 of Lifting Weights / Resistance Training

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

  • My workouts for weeks 11 – 15
  • Circuit Style
  • Rest Week & Life

Part 4 of Lifting Weights / Resistance Training

  • Life Happens
  • Lifting program weeks 16 – 21
  • Full Body Workouts – Mostly Large Compound Lifts

Part 5 of Lifting Weights / Resistance Training

  • Pyramid Sets/Reps
  • Back from Vacation

Part 6 of Lifting Weights / Resistance Training

  • Still Super Sets
  • Drop Sets

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.

Part 6 of Lifting Weights / Resistance Training

18 Tuesday Sep 2018

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I completed the following five workout programs with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

In each post I link to YouTube videos that will show you or teach you proper form for each movement.

Part 1 of Lifting Weights / Resistance Training

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

  • My workouts for weeks 11 – 15
  • Circuit Style
  • Rest Week & Life

Part 4 of Lifting Weights / Resistance Training

  • Life Happens
  • Lifting program weeks 16 – 21
  • Full Body Workouts – Mostly Large Compound Lifts

Part 5 of Lifting Weights / Resistance Training

  • Pyramid Sets/Reps
  • Back from Vacation

Drop Sets

Throughout the workouts for this past five week, I included drop sets. The drop set rep scheme I used was (6/12/20). What you do is pick a weight that you can lift for only 6 reps, then drop the weight to a weight that you can only lift for 12 reps, and lastly drop the weight again to a weight that you can only achieve 20 reps with.

If you can do any more reps than the designated rep range for each set, then your weight isn’t heavy enough. Most women underestimate how much weight they can actually lift. Don’t do that. This won’t work if you go to light on weight….out of fear! Error on the side of too heavy vs. too light. You can always drop down and start again.

The past 5 weeks of workouts (weeks 28 – 32) are listed below.

Week 28

Tuesday – Full Body Workout (4 Sets)

Life Happens

Don’t beat yourself up for not making it to the gym when life happens. I got sick on Thursday this week and spent about 20 hours sleeping on Friday. All that rest really helped me get on the mend. It is Monday today and I still have symptoms, but I’m feeling better and have energy to get through the day. Hopefully, I feel well enough tomorrow to start Week 29.

Week 29

Tuesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • 3-Way Lunge (Front, Reverse, Curtsy) – Bodyweight
  • Arnold Press (6/12/20)
  • Smith Machine Squat – 2 Set @ 50 lbs +bar / 2 Set @ 70 lbs +bar
  • Inverted Row – Smith Machine
  • Hamstring Curl – 45 lbs
  • Triceps Press-ups – 10 lbs (8/6/4)
  • Front Raises – 10 lbs

Thursday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Assisted Pistol Squats – bodyweight
  • Straight Arm Lat Pull-Down
  • Single Leg Reverse Step-ups – Assisted Pull-up Machine
  • Assisted Pull-up
  • Wide Stance Squats – 55 lbs
  • Triceps Pushdowns (6/12/20) 
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Week 30

Life Happens Frequently 

Wednesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Assisted Pistol Squats – bodyweight
  • Straight Arm Lat Pull-Down
  • Single Leg Reverse Step-ups – Assisted Pull-up Machine
  • Assisted Pull-up
  • Wide Stance Squats – 55 lbs
  • Triceps Pushdowns (6/12/20)
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
  • Stretch

Week 31

Tuesday – Full Body Workout

  • 10 minute warm-up – Revolving Stairs
  • Traditional Leg Press (110 lbs, 130 lbs, 140 lbs, 150 lbs) (4×10)
  • Inverted Row – Smith Machine – Bodyweight (4×10)
  • 3-Way Lunge (Front, Reverse, Curtsy) – Bodyweight (4×18)
  • Incline Push-ups – Bodyweight (4×10)

Thursday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Single Leg Reverse Step-ups – Assisted Pull-up Machine – 130 lbs
  • Assisted Pull-up
  • Wide Stance Squats – 60 lbs
  • Triceps Pushdowns
  • Seated Leg Extensions (varying toe positions) – 45 lbs

Week 32

Tuesday – Full Body Workout (4 Sets)

Friday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Upright Row
  • 3-Way Lunge (Front, Reverse, Curtsy)
  • Front Raises – 10 lbs
  • Incline Push-ups – Bodyweight (4×10
  • Smith Machine Squat
  • Inverted Row – Smith Machine  
  • Hamstring Curl
  • Triceps Press-ups – (6/12/20)
  • Stretch

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.

 

 

Part 5 of Lifting Weights / Resistance Training

16 Thursday Aug 2018

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I completed the following four workout programs with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

In each post I link to YouTube videos that will show you or teach you proper form for each movement.

Part 1 of Lifting Weights / Resistance Training

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

  • My workouts for weeks 11 – 15
  • Circuit Style
  • Rest Week & Life

Part 4 of Lifting Weights / Resistance Training

  • Life Happens
  • Lifting program weeks 16 – 21
  • Full Body Workouts – Mostly Large Compound Lifts

The past 5 weeks of workouts (weeks 23 – 27), I threw in a day of Descending Pyramid Sets/Reps.

The benefit of descending pyramid training is that it builds strength and muscle, which is the name of the game for fat-loss, looking good, and feeling and being capable of making it through life (carrying groceries, not falling down, and if you do…being able to get back up again not injured).

Throwing in different styles of training also prevents plateaus, it switches-up the stimulus on your muscles and bones to allow for continued growth and positive change on the body.

Depending on where you are with your strength will determine how much weight you can handle through this pyramid style training. Some people use the same weight throughout the rep scheme, some folks start with heavy weight getting lighter as needed throughout the rep scheme, and some people start off with lighter weight with the most reps working their way heavier and heavier as the rep scheme progresses down to 1. I suggest you try all three weight schemes to see how your body responds.

This style is also combine with a super-set style to keep the heart-rate up the whole time; you can see via the color groupings below.

Week 23

This was my first lifting session back after vacation; I took my time and rested when I needed to. This was a nice change from my usual set/rep scheme. It was fun and I really enjoyed this workout. I felt really good afterwards. It was difficult and effective. I was quite sore the couple of days following this workout. I took some amino acids, foam rolled, and stretched to help with my soreness.

Saturday – Descending Pyramid Sets/Reps

  • 10 minute warm-up – Revolving Stairs
  • Forward Lunges (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Hammer Curl (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Goblet Squat (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Overhead Press (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Bulgarian Split Squat (4 sets) – starting at 4 reps (3, 2, 1)
  • Front Raise (4 sets) – starting at 4 reps (3, 2, 1)
  • Plank (5 sets) – starting at 30 seconds (reduce by 5 seconds each rep)
  • Push-ups (5 sets) – starting at 15 reps (10, 8, 5, 5)
  • Stretch

Week 24

Tuesday – Full Body Workout (4 Sets)

Thursday – Full Body Workout (4 Sets)

Week 25

Saturday – Descending Pyramid Sets/Reps

  • 50 minute walk – Treadmill (getting in my steps)
  • Forward Lunges (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Hammer Curl (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Goblet Squat (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Overhead Press (7 sets) – starting at 7 reps (6, 5, 4, 3, 2, 1)
  • Bulgarian Split Squat (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Front Raise (6 sets) – starting at 6 reps (5, 4, 3, 2, 1)
  • Plank (5 sets) – starting at 30 seconds (reduce by 5 seconds each rep)
  • Push-ups (5 sets) – starting at 5 reps (4, 3, 2, 1)
  • Stretch

Week 26

Friday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Wide-stance Squat – 50 lb dumbbell
  • Lat Pull-Downs – 50 lbs
  • Barbell Hip Thrusts – 50 lb barbell
  • Dips – 50 lbs
  • Traditional Leg Press – 100 lbs
  • Assisted Pull-Ups
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable
  • Garhammer Raise – bodyweight

Sunday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Under-Hand Grip Bent Over Row – 40 lb barbell
  • Straight Leg Deadlift – 40 lb barbell
  • Bicep Curl – 30 lb barbell
  • Step-Ups
  • Overhead Press – 20 lb dumbells
  • Goblet Squat – 30 lb dumbbell
  • Overhead Triceps Press
  • Hand Walkouts

Week 27

Tuesday – Full Body Workout (4 Sets)

  • 10 minute warm-up – Revolving Stairs
  • Seated Leg Press – 120 lbs, 130 lbs, 140 lbs, 150 lbs
  • Seated Row w/ Short Bar – 40 lbs, 50 lbs
  • Single-Leg Foot Elevated Glute Bridge – Bodyweight
  • Bicep Curl – 30 lb, 40 lb barbells
  • Straight Leg Deadlift – 60 lb barbell
  • Triceps Pushdowns w/ Short Bar – 20 lbs
  • Single Leg Box Squats – bodyweight
  • Overhead Triceps Press – 10 lbs
  • Stretch

Thursday – Full Body Workout (4 Sets)

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.

 

 

Part 4 of Lifting Weights / Resistance Training

28 Thursday Jun 2018

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Previous Posts – Lifting Weights / Resistance Training

Part 1 of Lifting Weights / Resistance Training

  • Why lifting weights is important to me
  • Misconceptions women make about lifting weights
  • Things to-do
  • Lifting program weeks 1 – 5

Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

Part 3 of Lifting Weights / Resistance Training

  • My workouts for weeks 11 – 15
  • Circuit Style
  • Rest Week & Life

I completed the three workout programs linked above with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

Lift Weights Faster

The accomplishment of consistency feels so good.

My next 6 week of life and 5 weeks of workouts (weeks 16 – 21) are now complete, check them out below.

Week 16

Life Happens

It is important to be flexible to accommodate things like seeing your cousin for dinner who you haven’t seen in almost 4 years, so I didn’t work out on Tuesday this week. I was going to work out on Monday instead, but I was still really sore from Saturday….so no biggie.

I woke up Thursday morning to a car that wouldn’t start, so my husband drove me to work and he went to work. So, after work….instead of going to the gym….we are going to figure out what is wrong with my vehicle.

This week I made sure to get my steps in, which is super important movement each day. Over the weekend I did some kayaking with my sister.

Week 17

Tuesday – Full Body Workout

I left town on Thursday evening, so wasn’t able to get in a second day of lifting this week.

Week 18

Friday – Full Body Workout

Sunday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 50 lbs
  • Wide-stance Squat – 50 lb dumbbell
  • Rear Delt Cable Face Pulls – 25 lbs
  • Bulgarian Split Squat – Bodyweight
  • Neutral Grip Chin-Up – Bodyweight
  • Traditional Leg Press – 100 lbs
  • 10 minute Cool-down – Treadmill Walk

Week 19

Tuesday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Feet Elevated Glute Bridge (Single Leg) – Bodyweight
  • Seated Neutral Grip Row – 50 lbs
  • Traditional Deadlift – 50 lb bar
  • Reverse Lunge – 30 lb front loaded barbell
  • Overhead Press – 40 lb barbell
  • Smith Back Squat – Bar +25 lbs

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 65 lbs (I think something is off on this cable weight)
  • Wide-stance Squat – 50 lb dumbbell
  • Neutral Grip Chin-Up – Bodyweight
  • Traditional Leg Press – 100 lbs
  • Rear Delt Cable Face Pulls – 30 lbs
  • Bulgarian Split Squat – Bodyweight
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Week 20

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Seated Leg Press – 120, 130, 140, 150 lbs
  • Seated Neutral Grip Row – 50 lbs
  • Traditional Deadlift – 50 lb bar
  • Bent Over Row, Under-Hand Grip – 50 lb barbell
  • Smith Back Squat – Bar +20 lbs
  • Overhead Press – 40 lb barbell
  • Bicep Curl – 30 lb barbell
  • Triceps Extensions – 10 lb dumbbell

Week 21  

Tuesday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Lat Stretcher w/ Narrow-Grip – 65 lbs
  • Reverse Lunge – Bodyweight
  • Rear Delt Cable Face Pulls – 25 lbs
  • Bulgarian Split Squat – Bodyweight
  • Traditional Leg Press – 100 lbs
  • Bicep Curl – 30 lb barbell
  • Triceps Extensions – 10 lb dumbbell

Thursday – Full Body Workout

  • 10 minute Warm-up – Revolving Stairs
  • Wide-stance Squat – 50 lb dumbbell
  • Seated Neutral Grip Row – 50 lbs
  • Romanian Deadlift – 50 lb bar
  • Upright Row – 30 lb barbell
  • Reverse Lunge – 30 lb front loaded barbell
  • Overhead Press – 40 lb barbell
  • Smith Back Squat – Bar +25 lbs
  • Overhead Palloff Press w/ Oblique Twist – 10 lb Cable

Stay tuned…..next week, I’ll be sharing my vacation body-weight workouts.

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.

3 Steps to Full Body Healing

12 Tuesday Jun 2018

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The body is an incredible creation. Its ability to grow and regenerate is remarkable. I believe that given the correct inputs the body will heal itself. The body is designed to live, it wants to live, and there are feedback loops / built-in mechanisms for the body to use to increase longevity.

A few feedback loops that exist in the body that we consider body dysfunction is actually the body’s way of keep itself alive, for example: insulin resistance, diabetes, reverse T3, hypothyroidism.

I have randomly and repeatedly heard people taking about various examples of changes they made to their diet and lifestyle that allowed their body to heal itself of some pretty serious diseases and dysfunctions.

If you suffer from a dysfunction or disease in your body, my very first suggestion is a food and lifestyle overhaul. 1) Remove the things that are offensive to the body 2) Replace the removed things with new things that promote healing in the body 3) Give your body time, consistency, and grace.

1. Remove

Remove Toxins

We live in a very toxic world. Think about what you put on your skin. What you breathe in your lungs. What you put into your mouth.

Swap out conventional for the least processed forms you can find and afford.

2. Replace

Replace

Super filtered clean water for the inside and the outside of your body.

Few Ingredient Safe Skin Care

Air Filters & Plants

Clean High-Quality Real Whole Food

  • There are lots of resources on my page. Here is a general one.
  • Here is also a post I did talking about growing your own Fresh Produce.

Clean High-Quality Supplements

I’m an affiliate for the three brands listed below, because I believe in them.

  1. Nutreince
  2. Doc Parsley’s Sleep Remedy
  3. Vital Proteins

Other Brands I like: Designs for Health, Biotics, Equip Foods, Paleo Valley, Pure Encapsulations, Thorne

3. Time, Consistency & Grace

Each organ in your body has cell turnover and regeneration; given the correct nutrients and enough time you can build a new healthy body! Not all cells turn over at the same rate so parts of your body will be younger than others….soooo not a completely new body all at once.

Check out these interesting articles:

If you find yourself with a body dysfunction or disease take away the toxins, give your body the things it needs to heal, and give yourself some time (and lot of sleep).  Your body can and will heal.

Consistancy

This day in age we’ve gotten accustomed to instant gratification; this is not how healing works. There is no quick way to do this. It take time and consistency. If you want to be healthy and live a long time you have to change your thinking around what it takes….it takes time and consistency…..day-in-day-out for the length of your life. There is no end point. There is no “when I get there” to arrive at.

Give yourself grace every day on your life journey and health journey, because beating yourself up for something as insignificant as eating a cookie doesn’t do you any good.

do not resist change

I think the most difficult thing that took me forever to accept is that my body has changed and will continue to change as I age. The needs my body has over the span of my life has and will change. This is why no one way of eating or exercising will be the end-all-be-all for the entirety of your life, it will change just as your body changes and the needs of your body changes.

Embrace the change! It occurs weather you embrace it or not.

 

 

 

 

What’s the Point?

07 Thursday Jun 2018

Posted by in General

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I purposefully decided to not post pictures in this post.

In the 1600 to 1700’s the more voluptuous women were the better. The ideal look of femininity and sex was also that of status of wealth and health. Lovely lady lumps and bumps were sought after.

In the early 1900’s the ideal body for women was a dramatic hourglass shape; busty with large hips and a small waist.

By the 1920’s the ideal body for women was shapeless, straight up-and-down with no curves showing. No noticeable bust or waistline.

Curves were back in style by the 1930’s for women. To help in this endeavor the padded bra was inflicted upon us.

This changed yet again in the 1940’s to a more every-day-woman look; slender but no extreme curvature.

Yet again in the 1950’s the hourglass figure was back in style! The Pin-Up Girls were in town.

By the 1960’s American women were throwing back to the 1920’s to an almost pre-pubescent small, slender, no curve having stick-like figure….thanks Twiggy….

Thank goodness for the 1970’s when a more muscular look became the ideal, in my opinion is more attainable for most women in general. Women wanted a tan, and wore natural make-up and hair styles. This is my preference now, minus the consistent desire to be thin.

Somewhere in between these two decades, I’m pretty certain all the cocaine was helping these women out. Don’t do that!!!

In the 1980’s, Jane Fonda took this ideal to a whole new level with her crazy bendy exercise videos. Super tall, thin yet toned (aka: muscular) bodies was all the rage. Again….too bad short girls! I don’t think short girls have ever been socially popular.

In the 1990’s women were once again plagued with an unattainable super thin, hanger-like look. I can’t believe that women wanted to look like they were on heroin! They must have been on heroin to think that heroin-chic was chic.

The 2000’s brought us back to an hourglass look, combine with lean and toned.

Here is article one and two that I pulled information from for the above descriptions.

On a Personal Note

It is interesting observing women…..I just spent three days on an all ladies weekend that I do every year. Every year it is the same thing…..women talking about their weight, their exercise or lack thereof, their diet, their diet pills, how they were on a diet until this weekend and how they are going back on a diet after this weekend.

The continual sizing-up of each other and comparison of one another followed by over compensation driven by underlying insecurities. It makes me sad.

What’s the Point?

Society is fickle…..

Why do women continually jump through hoops in attempts to live-up to a body ideal that is unattainable for most of us? We can’t change our genetics. We can create a healthy body. We can create the best version of ourselves. We can do the best we can with what we were given. Why beat ourselves up? Why starve ourselves? Why workout so much that we don’t have a life?

Because fashion designers create clothes most can’t afford and even less can actually fit into? Because 2% of Hollywood’s rich and famous have managed to do both? Keep in mind that a large number of those folks also have ended up dead from drug overdoses.

As you can see from the above, history repeats itself…..you can also see that society changes its mind A LOT! Dragging us women along with it.

But guess what!? We don’t have to continually play into this cycle. We can choose to say no more of this insanity!

I encourage you to NOT follow society’s lead…..

Be authentic. Be what you are. Do the best you can with what you have. Treat your body like the temple it is. Be healthy. Be happy. Enjoy the diversity among us.

Girls Gone Strong is a fantastic resource for more on this topic.

I also recommend Jason Seib, if you need help changing your mindset.

 

 

What Do I Eat?

24 Thursday May 2018

Posted by in General, Lifestyle

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If you have read much of what I post, you will see I believe the following things:

Diet Mentality

No-Diet-Mentality

Having said that, I also think you do not have to “diet”; you do not have to be “on” or “off” a plan or diet to be healthy or to lose body fat. You do need to be conscience, aware, mindful, and deliberate about what you are putting in your body; thus the list above.

I used to be a dieter. I used to use different ways of eating as a diet. When I found Paleo I was super sick, this way of eating rebounded my health to about as good as it has ever been. When I deviated, my health when down. Over the years, I still struggled with the mental concept of being “on” or “off” a certain way of eating, Paleo, Low Carb etc. As I moved through my most recent health struggles, over the past 4 years (with this last year being pretty good), I was forced to rethink my perspective around food and diets. I found a balance I didn’t know existed. Check out my post: Diet the Short Version.

Pursue Health

mental_vs_physical_copy.png

Something that I knew for a long time, but didn’t put into full practice (until now) is that a healthy body will automatically balance out its own body-fat to a healthy ratio. If you pursue optimal health, you’ll receive the wonderful and lovely side effect of a healthy body-fat percentage.

Side Note: I define “pursue health” as: 7-9 hours of quality sleep every night; lots of vegetables, meats, fruit as the first and most foods taken in; movement (walking, resistance training, sprinting occasionally); drinking adequate amounts of clean water; managing and eliminating stress; spending time with friends and family regularly; getting outside in nature and in the sun; and addressing skin care and other toxins coming in. For more information on this topic check out my posts: here and here.

While I had gotten to a point of carrying approximately 25 – 30 lbs of additional body fat, I also had gotten to a point that I was fed-up with “dieting” and I chose at that point that regardless of my body fat percentage, I was not going to torcher myself with diets anymore. I had to find a different driving factor. For me the #1 is to feel good (health) and #2 is to increase and maintain strong bones and muscles. #2 is particularly important as we age.

Finding a Healthy Balance

balance

I started making small and consistent changes with the items listed above; they add up over time, creating a health pursuing lifestyle.

The balance I found with food is this…..the majority of the time I eat lots of vegetables, meats, fruits, and starchy whole food carbohydrates because it makes me feel good and they are tasty. The starchy carbs I like the most are potatoes, sweet potatoes, and rice. Occasionally…..I intake alcohol, pizza, chocolate, Chick-fil-A, chips etc.

You know what???? I don’t feel bad about it!

It is my choice to do, I enjoy them and move on. I don’t exercise more because I ate something (it doesn’t work that way). Mind you, I’m not “ripped”.…but I enjoy my life and food. I’m not stressing out about any of it.

I’ve lost about 12 lbs of body fat since finding an enjoyable balance. I’ve also increased muscle mass. I know these numbers because my chiropractic office has an InBody. I will get an evaluation done once or twice a year. I could probably get one done every 3 months, but I forget to do it; I do not recommend doing them more frequently than that. I have a little ways to go still for losing fat, but I’d much rather go slowly, enjoying the process than crash-diet, be miserable, and gain it all back later. I’m mentally pursuing health, not fat loss. Health also meaning mental and emotional health, not just physical health.

Suggestion

If you are reading this thinking that you can never get to this point, you can. There is help too; you do not have to do it by yourself. It does take work and consistency on your part. You have to want to change, you have to want it more than you want anything else.

I would like to suggest to you to look into Jason Seib. He is working tirelessly to help women change their perspectives about weight loss. He has a “diet” protocol that is effective. His podcast is awesome too. The first book he wrote The Paleo Coach is what turned me on to his work.

take-care-of-your-body-quote

Soooooo……..My Food & Recipes

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If you have any questions, please leave a comment on this post.

Lifting Weights / Resistance Training (Part 3)

22 Tuesday May 2018

Posted by in Fitness

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Please check-out Part 1 of Lifting Weights / Resistance Training post where I covered:

  1. Why lifting weights is important to me
  2. Misconceptions women make about lifting weights
  3. Things to-do
  4. Lifting program weeks 1 – 5

Then check-out Part 2 of Lifting Weights / Resistance Training

  • My workouts for weeks 6 – 10
  • Articles that discuss general guidelines about training and the menstrual cycle

I completed the 10 weeks of the two workout programs linked above with modifications each week on number of sets, reps, and or weight so that each workout continued to challenge my body to adapt (aka: change).

My next 4 weeks of workouts and 1 rest week (weeks 11 – 15) are now complete and it feels so good!

Side Note: The next 5 weeks will not be as many super-sets as the last 10 weeks, but larger circuits. This means more volume and a little lighter weight (or not). Circuit training is a higher intensity training regime that builds strength and requires more muscular endurance than a super-set does.

The first workout of the week will still be a super-set style training. The next two workouts are circuit style training. As each week progresses, I will still modify the weight to continue to challenge by body to adapt.

Lift Weights Faster

Week 11

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Thursday – Full Body Circuit Training

You can use one set of dumbbells for the whole circuit or you can set-up various weights around you to grab as you change exercises to fit where your current strength is, which is what I like to do.

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

Circuit 2 – (Repeat 2x)

Circuit 3 – Bodyweight (Complete 1x)

Saturday

  • 20 min Walk with Dad
  • 30 min Kayak with Sister

Week 12

I wasn’t feeling very well in the gym this day. I managed to get in 4 sets of the following, but it was really difficult. I still needed steps by the time I got to the gym, so I also warmed up and cooled down with 10 minute treadmill walks.

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell (added reps)
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 4x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell (increased weight)
  • Chest Press – 20 lbs dumbbells
  • Reverse Lunge – Bodyweight (increased reps)
  • Bent-over Row – 20 lb dumbbells
  • Goblet Squat – 35 lb dumbbells (increased weight)
  • Seated Leg Press – 130 – 140 lbs

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 50 lb barbell (increased reps)
  • Bent Over Row – 50 lb barbell (increased reps)
  • Bulgarian Split Squat – Bodyweight
  • Upright Row – 30 lb barbell

Circuit 3 – Bodyweight (Complete 2x)

  • Push-ups – Incline
  • Plank

Week 13 – Rest & Recover

Week 14

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

  • Reverse Lunge – 20lbs front loaded barbell
  • Standing Single-Arm Overhead Press – 15 lb dumbbell 
  • Wide-Stance Squats – 45 lb dumbbell 
  • Standing Cable Rows – 65 lbs (alternating underhand and overhand grip)
  • Alternating Hammer Curls – 15 lb dumbbells 
  • Seated Leg Press – 130 – 140 lbs

I only managed to get one lifting session in this week, which is unfortunate, but ok. I spent the last part of this week preparing for a large and fun Mother’s Day lunch on Saturday.

Week 15

Tuesday – Full Body Workout (4 Sets of 8-12 Reps)

Front Squat (1 Set of 20) – 20 lb barbell

Circuit 1 – (4 Sets of 8-12 Reps)

Circuit 2 – (4 Sets of 8-12 Reps)

  • Seated Row – 50 lbs 
  • Push-ups – Bodyweight 
  • Plank

Goblet Squat (1 Set of 25) – 25 lb dumbbell

Thursday – Full Body Circuit Training

Circuit 1 – (Repeat 3x) – (You need a flat bench for this circuit)

  • Seated Overhead Press – 20 lb dumbbell
  • Step-ups – bodyweight
  • Chest Press – 20 lbs dumbbells 
  • Reverse Lunge – bodyweight
  • Bent-over Row – 40 lb barbell
  • Goblet Squat – 30 lb dumbbells 

Circuit 2 – (Repeat 3x)

  • Straight Leg Deadlift – 40 lb barbell 
  • Upright Row – 30 lb barbell
  • Bulgarian Split Squat – Bodyweight
  • Biceps Curl – 30 lb barbell

Saturday – Full Body Circuit Training

  • Reverse Lunge – 30 lb front loaded barbell
  • Half Kneeling Single-Arm Overhead Press – 15 lb dumbbell
  • Smith Machine Back Squat – 25 lb bar + 2x 25 lb plates
  • Smith Machine Pull-up or Inverted Row – Bodyweight
  • Wide-Stance Squat – 45 lb dumbbell
  • 15 min treadmill walk

Learn How-To Iron

Here are some of my other blog posts that discuss exercise.

If you have any questions please feel free to comment on this post and I’ll get back with you as soon as I can.