allthingssweaty

…because real women sweat. Not perspire. Not glow. Sweat.

Archive for the month “April, 2012”

Motivation Monday

Starting a new thing on here. Every day will have a theme…Mondays are Motivation Mondays. I will put posters or stories or whatever up that is meant to motivation you guys to be the best you can be 🙂

 

Stay sweaty, my friends!

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Certified!!

I took my CPT test this Saturday and I passed!! I am officially a Certified Personal Trainer now! Woo 🙂 I took the course and test through The Cooper’s Institute…they are pretty legit. Dr. Cooper is one of the reasons we look at exercising the way we do these days. He’s also pretty inspiring because he’s in his 80’s and still looks like he’s in his 50’s and acts like he’s still in his 20’s. Just another example of why age IS JUST A NUMBER. No need to think that your age will hold you back from being a super star. That test was really the hardest test I’ve taken…including the two tests I took to get certified to be a teacher. (Don’t you think they should’ve been the hardest tests I’ve ever taken? I think that if you want to teach America’s youth, the test you take should be incredibly hard…maybe that’s what’s wrong with our education system….ah! I’m digressing. That’s a whole other topic for a whole other blog.)  So I’m pretty pumped that I’m certified. I’m looking into a whole bunch of different trainings now. First one will be boot camps, then possibly cross fit.

Today’s workout looks the same as last Monday’s. Mile and a half run around the neighborhood with Ab Ripper X at the end. I ran the route in 14 minutes again, but I felt a little stronger than last week. The ab workout was just as hard, and Tony Horton was just as annoying, but its so worth it.

Oh, I signed up for the Gladiator Rock n’ Run…another mud/adventure run! This one looks more extreme and even more fun than the Warrior Dash. Check it out!

Stay sweaty, my friends!

4/27/12 Workout…oh the soreness!

Last night as I was crawling into bed, my legs started their revenge on me. This morning, I could barely sit down, or stand up for that matter. Ha, joke’s on them though…I don’t quit working just because I’m sore! I crave more. So, today was a good day for a couple full body exercises and plyos 🙂

  • Warm-up: 15 minutes on treadmill, 5 walking, 10 running
  • Medicine ball slam, 12 lb med ball, 60 sec
  • Kettle bell swing, 20 lb KB, 60 sec
  • Man maker, 12 lb dummbbells, 60 sec
  • One-legged burpee w/ push-up, 10/leg
  • Tuck jumps, 15
  • Jump ups onto platform, 15 (squat jumps for Tracy b/c the jump-ups tweak her knees)
  • Medicine ball drop, 12 lb med ball, 15
  • Lunge jumps, switch legs in air, 10/leg
  • Abs: seated crunchy frog (from P90X), 25
  • Abs: hip rock n’ raise (from P90X), 25
  • Russian twists, 14 lbs, 25

A good workout to complement yesterday’s leg workout. My butt is screaming at me, but I have to remind her that all this is why she looks so darn good 😉

Stay sweaty, my friends!

4/26/12 Workout…my legs want to kill me.

The coolest thing about today’s workout was the amount of women in the weight room. Not where the machines are, the free weight room. We outnumbered the men probably 3:1. Its so awesome to see more and more women building their strength! Even a guy commented on the amount of women, and it wasn’t even a negative comment. Way to go ladies!

Today was all about legs! First exercise we did 12-10-8-6 reps and second exercise, we did 12 reps, and the weight was on our shoulders.

  • Warm-up: 10 minute walk on treadmill @ 3.5

Hamstrings

  • first exercise: step-ups onto a bench w/ a knee up, 40 lb bar
  • second exercise: dead lifts, 40 lb bar

Quads

  • first exercise: Narrow squats, 50 lb bar (remember, your body weight counts for the weight you’re lifting here, too)
  • second exercise: leg extension machine, 90 lbs (if your knees aren’t what they used to be, you might want to avoid this machine)

More hamstrings and quads and butt!

  • first exercise: One legged lunge (elevate your back leg onto a bench, lunge), 40 lb bar
  • second exercise: side lunge (also works inner thighs), 40 lb bar

Calves

  • Calf raise machine, 120 lbs (the great thing about calves is they can do a lot of work, so you feel like a major badass when you can life 120 lbs!)  Only did the one exercise for calves

Major stretching!!! Make sure you’re not forgetting to stretch. Stretching helps with soreness and it helps you with your flexibility. Being more flexible will help you with your range of motion on all your lifting, running, pretty much anything in life. So, STRETCH!

Stay sweaty, my friends!

No gym? No problem!

A lot of the workouts I post on here happen at a gym, but if you’ll notice, only some of them rarely need equipment you’ll only find at a gym. I like to use a lot of body weight exercises like lunges, squats, tricep dips, and push-ups, and I also have a full arsenal of cardio exercises that do not need a treadmill (burpees, high knees, mountain climbers, jumping jacks, running in place, etc). If you incorporate all of those things into a 30 minute workout, 3x a week, you’ll be good to go. If you don’t have time to make one up, here are a couple you can use.

Stay sweaty, my friends!!

4/25/12 Workout…and ABS!!

Mile and a half road run done in 14 minutes…not bad, not bad. The last part was a killer hill, and I was sure that my legs weren’t moving. Apparently they were.  I find that my body just responds now, I don’t even have to force it to keep going…it just does. My calves always burn after a run/jog like this, anyone else?

Side note: I saw an ambulance and fire truck at someone’s house on my run. I hope it wasn’t anything serious, but that just fueled me to keep going and keep my body healthy. I hope no one ever has to call an ambulance for me…or for any of you out there.

When I got home, I did P90X Ab RipperX. This is a 15 minute hardcore ab workout, and I suggest everyone try it!! Here is a link to the video and the explanations of each move:

http://www.freeworkoutguides.com/workoutguides/p90x-ab-ripper-workout

Do this 2-3 times a week and you’ll have some serious ab muscles (make sure you’re doing your cardio so your rockin’ abs aren’t hiding under a layer of fat).

I am now drenched in sweat, and am in serious need of a shower.

Stay sweaty, my friends!

 

Workout 4/24/12-Upper Body Strength

Back at the gym after yesterday’s rest and it felt great! Tracy couldn’t join me today…she went to the doctor to make sure her ribs and wrist weren’t broken. Ribs are probably just bruised and we’re waiting on x-rays for the wrist. She might be out on the lifting part of working out for a while. Boo. We found another adventure run! This one is in June and it called the Gladiator Rock N’ Run. Time to start training again…or still, since we never really stopped. I’m going to change things up just a bit…add more days with straight weights and we are going to run outside more since June in Texas is ridiculously hot and we need to get acclimated to the weather. Anyway, on to the workout:

Warm-up: 3 minute walk @ 3.5, 10 minute jog @5.5 and 6.0

Biceps and Triceps (alternate the exercises, reps are 12-10-8-6-12 and a different exercise for each muscle for 12, use this for each muscle group)

  • Bicep curl, 30 lb bar
  • Tricep Extension, 17.5 lb dumbbell (for 12 and 10), 20 lbs (for the rest)
  • 2nd excercise: low bicep pull-up
  • 2nd excercise: tricep dip

Back and Chest

  • Iso Lateral High Row (this is a “machine” at the gym, modified pull-ups would work if you don’t have access), 35 lbs
  • Dumbbell Chest Press, 20 lb dumbbells
  • 2nd exercise: seated row machine, 50 lbs
  • 2nd exercise: Chest Fly, 25 lbs

Shoulders

  • Side shoulder raise, 15 lbs
  • 2nd exercise:  Arnold press, 15 lbs  (start with your arms out to the side at a 90 degree angle, elbows level with your shoulder, press the weight over your head, rotate your palms inward and bring the weights down until your elbows are at 90 degrees in front of your face, back to starting position)

Don’t forget to stretch it out afterward!

Happy Sweating!

Motivational posters

 

 

 

 

 

 

Warrior Dash Awesomeness!

Climbing cargo nets and 50 ft walls, running through a river, jumping over fire, crawling through mud, oh and doing all of that while running a 5K? Must be the Warrior Dash!!

I am so exhausted right now, but it was totally worth it! If you have never tried a mud/adventure run, I urge you to find the nearest one and DO IT!! You will never look at a 5 or 10k the same ever again. This is my third one and I just want to find more. The only problem is this is about the last month you want to be running outside in Texas. We can start up again in September and not have heat stroke as one of our fears.

So, how did our training pay off? I think it absolutely did what I intended it to do. We had the upper body strength to pull ourselves up walls and over huge floating boxes in the water; we had the leg strength to run almost the whole time; and we had the mental capacity to push through when our fears tried to get the better of us. That last one is important.  When faced with an obstacle that scares you, don’t think about….just push through until you are past it. (Sounds like some inspiring life advice, too, right?)

This was Tracy’s first adventure run and she was nervous about all the high obstacles like the cargo net and wall that we had to climb. Being the rockstar that she is, she just faced those fears head on and said, “Get out of my way!” Another shout out goes to my friend Leah. She did the Jail Break with me (runthejailbreak.com) back in Sept, and had just had a baby four months prior.  That right there earns her rockstar status. She wasn’t able to run the whole thing and was upset with her performance (which she shouldn’t have been since she had just DELIVERED A BABY.) This time, she trained hard, and pushed herself and gave a pretty stellar performance. I”m pretty sure she cut her time by like 20 minutes. Her friend, and now mine, Autumn, was rockin’ it out there, too. I”m pretty sure I heard her say a couple times that she couldn’t do something, and then she’d have that obstacle conquered.  Lastly, I have to give two thumbs way way up to the oldest member of our little group, Linda. I’m not sure how old she is (a lady never tells anyway), but she did not show her age at all! She was right there with us the whole way, proving to herself and others that age is just a number and in no way should hold you back.  My friend Cathy and her boyfriend ran this, too, but they were so far ahead of us that I can only assume they rocked out each obstacle. I am so proud of the ladies I ran with today. The feeling of accomplishment is totally worth the scraped knees, cut hands, aching legs, and (bc Tracy and I are idiots and dove head first into the mud pit) bruised sternums and ribs.

Now to crawl into the shower, put on some comfy pj’s, pour a glass of wine and relax……and sign up for the next one!

Happy sweating!

Setting Goals

I talked about setting goals for yourself in one of my first blogs. It was the one where I talked about six pack abs and the reality of what is needed to get them. This is what I had to say about goals, and might I add, its pretty profound:

You can achieve amazing things, you just have to set attainable and maintainable goals for yourself. Your goals should be specific and personal. “I want a flat stomach,” is too general and hard to quantify. “I want to be able to do 30 sit-ups in one minute,” is better. “I want to lose 50 lbs,” is so overwhelming! How about, “I want to lose 10 lbs in 6 weeks, 25 lbs in 6 months, and 50 lbs in a year.” It’s all about setting goals that aren’t too easy, but not completely out of reach. Making your goals personal makes them easy to achieve as well. For example, “I want to run as fast as so and so,” makes it so that you’re always going to compare yourself to that person. What if you are never as fast as her? Are you a failure? No! A better goal would be, “I can run a mile in this amount of time right now, but in 2 months, I want to run it 10 seconds faster.”  Getting healthy and fit isn’t about coveting what the girl next to you has, its about wanting what’s good for you. Its about making goals for yourself that you can be proud of. Its about being happy with who you are and just making that fantastic person even better!”

I think setting goals is an incredibly important part of the journey to get healthy, so I just wanted to add some things to what I said before.

Can we talk about the scale? If you are going to make yourself a slave to this little box with numbers, make sure you pick a weight that is maintainable for your lifestyle. If getting to that weight causes you to be in the gym for hours on hours when you don’t have that kind of time, or keeps you from consuming at least 1200 calories a day, then it is not maintainable!! Being happy at the same time as being healthy is something I strongly believe in, and if you’re trying that hard to get to some arbitrary number, you’re probably not happy. And if that number is what you weighed in high school…well, give it up now, honey. We all remember a time, whether it was high school or college or some other point in our lives, when we weighed next to nothing.  You are a different person now.  A different person with a different metabolism, lifestyle, and nutrition needs. We could eat anything we wanted to back then with hardly any consequences. I mean, every day during my sophomore year of high school, I ate a quarter pounder from McDonald’s. Then, I went and practiced basketball for three hours, so my weight stayed the same. (But who knows what it did to my heart, and not to mention it makes me want to throw up talking about it now.)  Point being, choose a healthy weight, not some made up number that you think will make you happy.

If you don’t need to watch the scale, choose another way of measuring your success. Why don’t you pay attention to how your clothes are fitting? Are they getting looser? Are they falling off? Odds are you’re losing weight and you don’t have to chain yourself to a box to know it! Can you run farther than you could last week? Can you do more push-ups than you could before? Can you run around with your kids without getting winded? Fantastic! Those are the types of goals I give myself and the types of goals I recommend to my clients.

Love who you are, set some attainable and maintainable goals for yourself, and never look back. 

 

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