allthingssweaty

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

Archive for the month “June, 2012”

6/29/2012 Workout…oh my God, what did I do to my legs?

Today marks the third day of the three day workouts for our legs.  The workout looks a lot like Monday’s although it has lower reps so you have to increase your weight. It also has jump rope sessions. Seriously, our legs were on fire the whole time. I left the gym sore and that never happens. So what I suggest to you, if you’re not used to this type of workout, is start slow. Maybe just one or two sets instead of the full four. Then, as you get more comfortable with it, increase your sets, then increase your weight.  I can’t lie to you…we couldn’t finish the workout today. Our legs were just done-zo. If you go all out the whole time, and can’t finish, don’t consider that a failure. This is a HARD workout. Be proud you are even attempting it.

Remember, lower reps mean higher weight.

  • 4 x 8 Smith Machine Squats
  • 4 x 8 Barbell Deadlift (please make sure you are using proper form for this exercise!)
  • 3 x 20 Long Jumps
  • 4 x 12 Bulgarian Squat/1 minute jump rope/45 seconds rest
  • 4 x 20 Four Point Hops
  • 3 x 20 Reverse Dumbbell Lunges/20 forward lunges/rest 30 seconds (alternate legs)
  • 3 x 2 minutes Plated Speed Skaters/1 minute jump rope/45 seconds rest
  • 4 x 1 minute Line Jumps
  • 4 x 100 Speed Squats/10 X Jumps/45 seconds rest
  • 5 minutes jump roping (use as few rest breaks as possible)

Make sure to do a cool down with lots of stretching!

Now if you’ll excuse me, I have to go ice my booty. Its not very happy with me right now. 🙂

Stay sweaty, my friends!!

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6/27/12 Workout…Second day of Crazy Legs

Today Tracy and I did the second day of the plyo/weight leg routine that I found on http://blog.shareitfitness.com. It was just as intense as Monday’s workout, if not worse since we are both still a little sore from that one. (To combat soreness, see yesterday’s Training Tuesday blog). I really liked the treadmill work at the beginning just because its different from what we’ve been doing. For the sprints, you’re going to have to put your treadmill on whatever number is a sprint for you (ours was 10) and stand to the side and let it get up to that speed. Hold onto the side as you get on the treadmill at that speed or you’ll hurt yourself. Once the 10 sec is up, step to the sides again. If you bring the speed up and down, you’ll be resting more than 15 sec and working more than 10.  With the backwards walking one, you’ll need to start with the speed way down to get the hang of it. We worked at a 3.0 on this one. We still were able to jog backwards at that speed.

  • 20 x 10 second all out sprints/rest 15 second between each sprint
  • 5 x 2 minutes running in reverse (if using a treadmill start slow and gradually increase your speed)
  • 5 x 30 Jumping Lunges
  • 5 x 15 Tuck Jumps
  • 5 x 15 Plated Box Jumps
  • 3 x 10 Quad Extensions
  • 3 x 10 Hamstring Curls
  • 3 x 10 Leg Press Machine (first set feet wide, second set feet close, third set feet shoulder-width)
  • 3 x 40 Calve Raises on Smith Machine
  • 3 x 20 Side Barbell Squats (10 per each side)

Friday, we will be doing the third and final workout of this routine. We will keep this our MWF routine for about 4 weeks to see how our legs and butt change. I’ll let you know 🙂 Just FYI, this workout should give you leaner, stronger looking legs, and a rounded booty. If you don’t want the rounded booty, this workout probably isn’t for you…but who doesn’t want a fantastic looking derriere?

Stay sweaty, my friends!

Training Tuesday

While instructing my boot camp yesterday, I had one of my “campers” ask me how she could avoid the inevitable soreness she was going to feel from the workout.  I told her that you can’t completely avoid soreness, especially after a hard workout like we had yesterday, and because she hasn’t made exercise a steady routine yet. You can, however, do things to reduce that pain.

Before you push yourself during your workout:

  • HYDRATE, HYDRATE, HYDRATE. I know I always talk about water, but it really is nature’s miracle liquid. If you’re adequately hydrated your muscles will be able to bounce back quicker. A good rule of thumb is to drink half an ounce of water per pound of body weight daily. So if you weigh 200 lbs, you need 100 oz of water daily.
  • Get plenty of sleep…just do it. Stop making excuses and get to bed. Your body works a lot better when its rested.
  • Don’t eat crap before you work out. Protein, complex carbs, and good fat.

During your workout:

  • WARM UP!!! I see so many people just head to the weight room as soon as they walk in the door. You need to warm-up your body and muscles!! Lifting with cold muscles is guaranteed to make you sore. A dynamic (or moving) warm-up is the best option. Get on the bike, treadmill, whatever and start slow and gradually increase your intensity. A good warm-up lasts 5-15 minutes.
  • Listen to your body as you work out. Do not go, excuse the expression, balls to the wall the first time out. Push yourself in the gym (or wherever you’re working out), but do not push so hard that you hurt yourself. Your muscles will remind you of that the next day.
  • Cool down. Just as you shouldn’t start as soon as you walk in the gym, you should leave as soon as you’re done lifting. Go back to a cardio machine and cool down. Then STRETCH!!! Stretching your muscles will help.

After workout:

  • Eat a snack with protein and complex carbs within the hour after you work out. You need to refuel your body since it used up a lot of good stuff during your sweat session.
  • A hot/cold shower. Contrasting the temperature will help bloodflow and nutrients get back to your muscles, plus it just feels good to shower after a good workout.
  • A hot bath with Epsom salt. The great thing about baths is they are uber relaxing and your muscles just need to relax a bit after getting ripped (literally).
  • Icing your muscles might help a bit.
  • Get your hubby/wife/bf/gf/kid/whoever to massage the muscles that are aching.  Getting a foam roller and rolling your muscles will help too.
  • Active recovery!!! The next day, you need to walk, bike, take a light jog, something to get your body moving. Don’t just be a slug on the couch because your body hurts. Sitting there all day will make it worse. Get up, get moving.

Now, since soreness is due to tiny tears in your muscles, you can’t completely avoid it. These things will help, but remember nothing is a miracle cure. Once you get into a routine, the extreme soreness will be replaced by slight soreness whenever you up your weight or change your routine a bit.  The soreness might come back when you try something you’ve never tried before, but that’s normal and now you know how to fight it.

Stay sweaty, and maybe little sore, my friends!!

6/25/2012 workout…Back with a vengeance.

Today is the day that Tracy and I try to get back into a good workout routine. There has been so much going on with us lately, that our workouts have been scattered and unmotivated.  So, I started us off with a leg routine I did back on June 11, and we will do the other two days that go with it this time. This work out still sucked, but I’m really proud of us for doing it. I will tell you a little secret…we didn’t do the last two things. It’s all about listening to your bodies and starting with baby steps. Neither one of our bodies felt ready to complete this workout. But you know what, THAT’S OK!! We aren’t failures because we didn’t finish, and neither will you be. You’re successful when you wake up and decide to work out and actually go do it.

Stay sweaty, my friends!!

Motivational Monday

Hey guys! Happy Monday :0) Hope you had a fantastic weekend. Little Man had his 2nd birthday party this weekend, complete with Cars themed food and a blow up water slide. It was so fun! Today starts Tracy’s and my return to hard work outs. Its been a little while since we’ve really pushed ourselves. We definitely needed some motivation today. Here’s some for you guys.

Look for a guest blogger for next week’s Motivational Monday. 🙂

Stay sweaty, my friends!

 

Gladiator Strong!!

The Gladiator Rock n’ Run was PHENOMENAL!!  So much more challenging than the Warrior Dash, and therefore much better in my opinion. Don’t get me wrong, I loved the Warrior Dash, but Nitro knows what he’s doing when he puts together a mud run. (For you kids that didn’t live in the 80’s, Nitro is from American Gladiators…most awesome show ever.)

The obstacles were super challenging, from crawling through underground mud tunnels, to running up a 1/2 mile incline called Hamburger Hill. I”m pretty sure that’s where I strained my quad, but it also could’ve been all the hills we had to run down…probably harder than running up them. Crossing the monkey bars without letting go and dropping into a muddy pit was my personal challenge and I aced it! The absolute worst obstacle, both physical and mental, was not The Beast (12 foot wall covered in mud and water), but the Polar Bear Plunge.  Ducking under three wooden bars and completely submerging myself, face and all, into below freezing water temperatures literally sucked the breath out of me. Even thinking about it now, my lungs ache. When I got out, I had to stop moving just to get my mind right…not the invigorating plunge I thought it was going to be. Other obstacles included a cargo net (staple at any mud run), 14 ft hanging ropes (which I had to skip), logs suspended over a 15 ft pool of water and muck, and many others.

Needless to say, I had a blast. If you are looking for a fun way to challenge yourself, physically and mentally, I highly suggest the Gladiator Rock N’ Run. The bruises, strained/pulled muscles, scrapes and soreness will be totally worth it.

Yes, that’s me, having way too much fun.

Cargo net seriousness

Its all over and we look fabulous!

Gladiator strong, baby!

Stay sweaty and dirty, my friends!

Wacky Wednesday

Let me preface this blog by saying that I totally understand that some people are intimidated by gyms because of a small population of people who might attend (body builders, rude and unfriendly skinny people who need a sandwich, etc). I am all for a non-judgmental attitude when it comes to being at the gym, and people shouldn’t feel embarrassed when they walk through the doors. But at the same time, people of all shapes and sizes attend my gym and we all get along  just fine.

Having said that, let’s talk about Planet Fitness and their “no lunk” policy. A “lunk” is a word that Planet Fitness made up to describe someone who drops weights, grunts while they work out, and judges (how does one assess that someone is judging?). I’m assuming this is to describe the people, mostly men, who lift heavy. There is an alarm that goes off whenever someone makes noise while working out or drops a weight. Its called the “Lunk Alarm.” Now, I am by no means a heavy lifter, but I sometimes make noise while I am lifting, and I’m clumsy and drop things.  I would not appreciate an alarm going off in my face for that. And Planet Fitness has a “no judgment” policy…isn’t this alarm in itself, a judgment? Not letting certain people, say bodybuilders, in a place because they might be annoying every now and then, is discrimination and judgmental.  There is a no deadlift policy and the dumbbells don’t go over 60 pounds. Now, I will never need to lift 60 pound dumbbells…ever…but why put limitations on your clientele? I’ve also read that PF has pizza nights, bagel mornings and candy machines. What? Seriously? I guess that’s a way to keep people coming back to your gym…keep them fat. This gym  just showcases what we seem to be striving for lately here in America…mediocrity.

There is also a gym in Canada, the Body Exchange, who only serves overweight women. Skinny and fit women are told to find somewhere else to work out. This comes from the idea that skinny people are “morale killers” and I guess judge overweight women. Like I said before, I totally understand that a lot of people are intimidated by the gym (this is why I run an outdoor boot camp w/ no gym membership required), but to tell someone they can’t work out somewhere because of what they look like is DISCRIMINATION.  Skinnier (and I hate that word, but it applies here) people aren’t always healthier than larger people, and they come with their own body image issues. I know some people who see someone fit and see them as inspiration, not a morale killer. What happens when the larger women get fit and get smaller? Are they asked to leave their gym that they’ve grown comfortable in? And what about the instructors? Are they large or fit? So many questions.

My point with this post is that gyms should not take it upon themselves to “weed out” people who may or may not make someone else uncomfortable. Gyms should be open to everyone because in our ever-expanding waistline society, we are not in the situation to turn down anyone wanting to make themselves healthier.

Stay sweaty, my friends….just make sure to keep it down 😉

Thirsty Thursday

Let’s talk sports drinks today.

Are sports drinks better than water when you work out?  

Sports drinks, like Gatorade and Powerade, do provide a significant physiological advantage over water during activities when glycogen depletion, dehydration, and significant electrolyte losses are an issue.  This means, over an hour and when profuse sweating is occurring. For the majority of you out there, this does not apply. The majority of us work out for about an hour, and if we do go longer, we probably aren’t profusely sweating the whole time. You know who this applies to? Football players, basketball players, soccer players, long distance runners…pretty much any sport where you go hard and sweat. For the majority of exercisers, cool water should be used to replace fluids…6-12 oz every 15-20 minutes.

Should I drink sports drinks when not exercising?

Sports drinks are low in nutrient density and tend to be high in simple sugars. They are just empty calories, especially to someone who is trying to lose weight. If you’re not exercising to the point of what I described above, I would just stay away from sports drinks. Water is always best.

Stay sweaty, my friends!

Another mud run? Yes I think I will…

So there won’t be a lot of workout postings this week because Tracy and I (and my friend Alexandra) are getting ready for the Gladiator Rock N’ Run, and all we are doing is cardio this week (especially after Monday’s workout, which still has me incredibly sore). The Rock N’ Run is similar to the Warrior Dash but seems to have more challenging and muddy obstacles. We haven’t really trained as hard as we did for the WD, so looks like this run will be all about having fun and getting dirty. Our team name is the Warrior Wolfpack. And yes, I just referenced the Hangover. I’m super excited and can’t wait to tell you guys about it. Expect muddy pictures on Monday! 🙂

Here is the link to the run if you guys want to see if its running in your area:

http://www.gladiatorrocknrun.com/

I’m also a little nervous, not gonna lie, since I’m not as prepared for it. But I did make a gnarly shirt, so that makes up for it, right? lol

That’s right, my nickname is Phoenix…be jealous. 😉 Tracy’s is Sphinx and Alexandra’s is Siren. All awesome mythological creatures…I could get really nerdy on you right now and talk Greek mythology, but I think I’ll just stick to the fitness. Wish us luck and be looking for the pics next week!!

Stay sweaty, my friends!

Wacky Wednesday

Here’s a look at some exercise fads through the years…the craziest to me: the 1940’s: Exercising can damage your uterus! Well, tell that to my son lol. And the vibrating belt of the 1960’s. If you think that the idea of shaking your fat away is gone, just look to the Shake Weight.

http://www.glamour.com/health-fitness/2009/03/fitness-fads#slide=7

What’s the craziest exercise or fad that you’ve tried? I think, for me, it would be Zumba. I know that this has gotten many a person toned and svelt and it was fun to try, but I just felt silly doing it. Maybe our instructors weren’t Zumba-y enough.

Stay sweaty (and a little crazy), my friends!

 

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