Love Out Loud

Love yourself. Love Others. Love Fitness.

Archive for the month “May, 2012”

Wacky Wednesday

This is a new category in the weekly postings…I just have gotten lazy on Wednesdays and haven’t really felt like posting anything. It happens. So on Wednesdays, I’m going to blog about crazy things in the fitness/diet world. I think there are enough things out there to keep me posting for years, but I’ll keep it short. Of course, I’m going to add my two cents (that’s why you read this isn’t it?)

Today’s post is about this new (alright it came out about a month ago) craze for brides. A feeding tube. Really? A feeding tube? Are we really that shallow about fitting into a wedding dress that we are turning to a survival tool for nourishment to lose those extra 10 pounds? The article below interviews a girl who went on the “diet” because she wanted to lose an extra 10 pounds before June. She says, “I don’t have all of the time on the planet just to focus an hour and a half a day to exercise so I came to the doctor, I saw the diet, and I said, ‘You know what? Why not? Let me try it. So I decided to go ahead and give it a shot”  First of all, who says you have to work out for an hour and a half? I have 20 minute work outs that will have you sweating harder and burning more calories than you would even dream of in your “hour and a half” workout (that probably just consists of walking on the elliptical machine and half-assing some weights). I’m sorry, I’m getting a little judgy here. And it doesn’t seem like she did much research…how do you put your body through something like that without even having looked it up?

You only take in 800 calories a day on this thing. That is ridiculously low. I’m surprised these girls can even stand up at their weddings, let alone walk down the aisle. Its all protein and fat and no carbohydrates. Again, how do they have any energy?? “I was tired. I didn’t feel like exercising…I’m a very energetic person, but those days I was a little tired.” No kidding, lady, you weren’t eating anything!! As I’m writing and reading, I’m silently yelling at this woman (silently b/c Little Man is asleep and I don’t want to wake him with my tirade to irritating women.)

I get so mad at women who are out for a quick fix. Why is there a magic number for your wedding anyway? Once you lose weight like this, you put it right back on once you start actually eating, so you’ll go back to looking the same. Your fiance asked you to marry him looking like you do, so why start off the marriage with a lie? Is it so you can look back at your wedding pictures with your kids and say, “Look, honey! Mommy had to go 10 days looking like she belonged in a hospital so she could look “perfect” for one day.” Yeah, that’ll make them proud. Your fiance already thinks you’re perfect for him, otherwise he wouldn’t have asked you to marry him. Don’t get a dress size that’s already too small so you’ll have “motivation.” What if you don’t reach that goal? You’ll feel like a failure and your day is already ruined. Why don’t you get the size you are, exercise to be healthy, and take it in if you need it? That way, you’re not scrambling and hurting your body to fit into a dress you were never supposed to wear in the first place.

The point is, people, lose weight to be healthy and happy….not to fit into some dress you’ll only wear once, on a day that is only one day of your marriage.

Stay sweaty (and safe!), my friends.

Training Tuesday

You have to train your body with exercise and you also have to train it to eat right. Here is a list of foods that will get you eating clean.

Stay sweaty and clean, my friends!

Motivational Monday

I hope everyone had a safe and happy Memorial Day. Please remember what this day is truly about and think about those who gave the ultimate sacrifice for our freedoms.

I hope you were able to get in a good workout today, if not, that’s ok, I didn’t either. I did get my sweat on though…its getting HOT here in TX!!

Stay sweaty, my friends.

Funday Friday

Here’s a fun workout for when you take your kids to the park the next time:

Happy Friday and stay sweaty, my friends!

Motivation Monday

Stay sweaty, my friends!

5/21/12 Workout…Kettlebells!

I found a new kettlebell workout and I LOVE it!! It even has some Tabata training at the end, and y’all know how I love HIIT stuff.

  1. KB Goblet Squat x 15 reps
  2. Two-Handed KB Swing x 30 reps
  3. KB Thruster (right) x 15 reps
  4. KB Thruster (left) x 15 reps
  5. KB Renegade Row x 16 – 20 reps (I had to use 15 lb weights for this bc the gym doesn’t have two kettlebells that weigh the same.)
  6. KB Snatch (right) x 15 reps
  7. KB Snatch (left) x 15 reps
  8. Alternating Single-Leg Hip Thrusts x 30 reps


Do these 8x for 20 sec MAX EFFORT and 10 sec rest. Do the burpees all at once, then move on to the dynamic push-ups, and so on…

  1. Burpees (no push up)
  2. Dynamic Push Ups
  3. Side to Side Step Ups
  4. Mountain Climbers
Here is a link to the workout so you can see how to do each of these moves if you’re confused:
Stay sweaty, my friends!!

Its getting HOT!

Here in Texas, the temps have already reached 90 degrees. Great…let’s get ready for another record breaking summer y’all! Since we are all going to be in full on summer soon, I’m going to give you some tips for training in the hot, hot sun. My best advice to you would be to train in the early morning or after then sun starts to go down, but I know not all of us can do those things. Here are some things to remember about training in the heat:

  • Your sweat needs to evaporate to keep you cool.
  • If you are going to train in the heat, it would be best if you have already attained a high level of fitness (if you haven’t stay inside or start early).
  • Acclimation to heat takes 10-14 days.
  • Since the heart is working harder, some of your blood is shunted to the skin to cool is off, and therefore, less is delivered to your muscles. That’s why we never feel like we are doing the best we can in the heat.
  • Don’t take salt tablets.
  • Clothing should be loose and absorbent (cotton, not spandex) and light in color. Nothing makes me shake my head more than someone wearing all black in the middle of summer. Well, there’s one thing, but I’ll get to that in a minute…
  • Drink water before, during, and after exercise. Match fluid intake to sweat loss during exercise. Do not restrict fluids!
  • Beware of sunburn, it adds heat to the body. And speaking of that, don’t use an oil based sunscreen…they interfere with evaporation of sweat.
  • This is the thing that makes me shake my head, roll my eyes, and want to slap some sense into people: DO NOT WEAR RUBBER OR PLASTIC SUITS EVER!! These are so bad…they keep the sweat locked in and you’ve basically made yourself into a human hotbox (no not that kind). Your sweat can’t evaporate, the heat can’t dissipate, and you will get heat cramps, heat exhaustion, or worse, heat stroke. These things are so stupid, and I STILL see people wearing them. If you’re wearing them to lose weight quickly, all you’re losing is water weight and it will come back.
  • Consider the heat and humidity. Humidity prevents evaporation of sweat.
  • Weigh before and after workout. For every pound lost, put back 24oz of fluid. It is just water weight you lost, so you need to put it back.
  • Just to be safe, work out with a buddy if you have to work out during the hottest part of the day.

If you are at all worried about it being too hot to workout outside, it probably is. Get your sweat on indoors.

Here is the heat index chart to help you out:

Stay sweaty (and safe), my friends!

Thanks to my Cooper’s Institute handy dandy notebook for the info!

5/18/12 Workout…Lower body

Have you ever gotten bored with what you’re doing as a workout? Well, I’m at that point right now. Time to spice it up. Monday, I’m going to try a kick ass kettlebell workout that I found. I will definitely post it and my reaction to it. As for today, I did a little bit of lower body since I worked my upper body yesterday.

  • 10 minute warm-up walk on the treadmill @4.0
  • Squats, 50 lb bar, 3 sets of 15
  • Deadlifts, 50 lb bar, 3 sets of 15
  • Hip abduction w/ cable (works your side butt), 20 lbs, 3 sets of 10
  • Hip adduction w/ cable (works inner thighs), 20 lbs 3 sets of 10
  • Step ups w/ knee, 30 lb bar on back, high platform, 12/ leg
  • 10 min on stair climber, level 7

See? Can you tell by the workout that I’m unmotivated? I need a kick in the butt. What do you use to kick yourself in the butt when you’re feeling blah?

Stay sweaty my friends!

Fun-day Friday

Here’s a little humor for your Friday 🙂

Stay sweaty, my friends!

5/17/12 Workout…a little upper body

Working out without your workout partner sucks. I’m so unmotivated right now. Tracy is under the weather and I have her on strict no work out orders for right now. Its lonely working out alone lol. And you know you go to the gym a lot when everyone who works there asks where you’ve been and where your partner is. I was looking into a training job at our gym and when I was introduced to the owner, he was like, “Yeah, I know who she is.” I like making myself known haha. (FYI, the job isn’t going to work out, but its all good).

So anyway, today’s workout:

  • 10 minutes on the treadmill (5.5 and 6.0)
  • 10 minutes on the bike (I keep my heart rate around 154)
  • Twisted bicep curls, 15 lb dumbbells, 15 reps, 3 sets
  • Tricep pull downs on cable machine, 25 lbs, 15reps, 3 sets
  • Iso-lateral high row machine (works lats, posterior deltoids, rhomboids, and middle trapezius), 70 lbs, 15-12-10 reps (70 lbs was a little heavy since I couldn’t do 3 sets of 15)
  • Chest fly cable machine, 25 lbs, 15, 3 sets
  • Abs: Hanging leg raises, 12, 3 sets
  • 10 minutes on the stair climber

Stay sweaty, my friends!

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