If you're a woman who is anything like I was a year ago, you're terrified to enter the scary terrain at the gym known as the "free weights area." However, taking that step across the border between the lady-safe zone and the "man's-area" is not as frightening as it may seem ... let me tell you why:
For me, it was about intimidation. I was scared to lift weights with the boys because I was nervous that they were all starring at me, wondering what business I had in a weight room, and secretly making fun of me for lifting incorrectly or for lifting weights that were not very heavy. The fact of the matter is though, I had to get over it! First of all, the boys could care less about you and your weight training. Second of all, it's about YOUR HEALTH, not about the way others perceive you (although if you're at the gym lifting weights I'm pretty sure the only way they should be perceiving you is "good for her for working hard.") So I thought of it this way: In the beginning I am going to look stupid and weak, but as I progress I will be able to train more seriously and will get stronger. Someday maybe those boys won't be starring at me for looking out of place, but for looking muscular, tone, and fit! I just had to get there first.
Here are some of the reasons why you should stop being intimidated and just get in the weight room!
01
Weight training tones your muscles which looks great! Also, it raises your basal metabolism which causes you to burn more calories 24 hours a day. You'll even burn more calories while you're sleeping!
02
Weight training energizes you.
03
It has a positive effect on almost all of your 650+ muscles.
04
Weight training makes you strong. Strength gives you confidence and makes daily activities easier.
05
It helps to ease aches and pains in your back and shoulders.
06
It decreases your resting blood pressure, which is good for your heart.
07
It decreases your risk of developing adult onset diabetes (along with a healthy diet!)
08
It improves your posture.
09
It improves the functioning of your immune system (less time feeling like crap and more time feeling strong and beautiful!)
10
Weight training improves your balance and coordination (important for walking on stage in heels at pageants :) but also important for your core muscles and your daily life).
11
**Most important**
Weight training elevates your mood.
***********************************
Now, if those weren't good enough reasons for you to hit the weight room, here's my own little recep -- the boys really don't care that you're in there, so suck it up and hit the weights. After all, it's only for your benefit, not theirs! If you practice, you'll eventually get it right and won't look stupid, just awesome. If you're doing a move incorrectly, hopefully some nice boy will help you out and then you'll have a friend.
Plus ... do you really want to do the same boring cardio every day when you can be giving your metabolism a boost with weight training (which will cause you to burn more fat, longer)?!?!
Weight training ... the way to go ... NOW GO GET 'EM GIRLS!!!!
Wednesday, December 16, 2009
Tuesday, December 15, 2009
10-10-10
This workout was shared with me by one of my favorite boot-camp ladies. Kathy, a true master of the 10-10-10 workout has been working her butt off with Toni and I in the gym and has lost TWO PANT SIZES!!!!! I think that's a good reason for you to try out her secret weapon ...
10-10-10 = 10 push ups, 10 sit ups, 10 squats ... 10 times.
Kathy suggests trying to fit it in once a day or once every other day. She varies her activities as well (see below)!
EXAMPLES:
PUSH UPS
1. regular push ups
2. triceps push ups -- keep your elbows close to your body when you push up. They should graze against the side of your body on the way down.
3. wide handed push ups -- place your hands wider than shoulder distance and push up.
4. triangle push ups -- make a triangle out of your thumbs and forefingers on the ground beneath your chest and push up.
5. push ups using a ball -- this one is tough (FYI) ... using a large balance ball put your hands on top and your feet on the floor and push up using the ball. You'll have to really squeeze the ball with your arms to be able to maintain your balance. This push up is great because it works your core to the max!
SIT UPS (there are a million variations, but here are a few to start with)
1. regular crunches
2. bicycle crunches -- keep your shoulders off the ground for more core work
3. side-to-side -- balancing on your rear end with your feet off the ground and legs bent in the air, put your hands together in a fist in front of you and touch to the left, then the right, then repeat ten times.
4. butt lift -- lay flat on the ground with your hands behind your head. Lift your legs straight at a 90 degree angle to your body. Raise them to the ceiling, removing your butt from the ground. *Important ... do not rock!! Go straight up and down for the best work out.
5. pretzels -- move to one side of your body with one of your bootie-cheeks on the ground. Your BOTTOM foot should be cuddled over-top of your top foot so they are linked together. Your TOP arm should go behind your head, and your BOTTOM arm should stay on the floor for support. Crunch your legs and head together up in the air using your abs to crunch and not your supporting arm. Switch sides.
SQUATS
1. regular squats
2. ballet squats
3. side squats
Don't try to do the hard stuff all at once if this is your first time. It's important to ease in to your workouts. Heck ... when I first started boot-camp I couldn't even finish a one minute plank. You just have to keep practicing and you'll get there :)
Good luck!!
10-10-10 = 10 push ups, 10 sit ups, 10 squats ... 10 times.
Kathy suggests trying to fit it in once a day or once every other day. She varies her activities as well (see below)!
EXAMPLES:
PUSH UPS
1. regular push ups
2. triceps push ups -- keep your elbows close to your body when you push up. They should graze against the side of your body on the way down.
3. wide handed push ups -- place your hands wider than shoulder distance and push up.
4. triangle push ups -- make a triangle out of your thumbs and forefingers on the ground beneath your chest and push up.
5. push ups using a ball -- this one is tough (FYI) ... using a large balance ball put your hands on top and your feet on the floor and push up using the ball. You'll have to really squeeze the ball with your arms to be able to maintain your balance. This push up is great because it works your core to the max!
SIT UPS (there are a million variations, but here are a few to start with)
1. regular crunches
2. bicycle crunches -- keep your shoulders off the ground for more core work
3. side-to-side -- balancing on your rear end with your feet off the ground and legs bent in the air, put your hands together in a fist in front of you and touch to the left, then the right, then repeat ten times.
4. butt lift -- lay flat on the ground with your hands behind your head. Lift your legs straight at a 90 degree angle to your body. Raise them to the ceiling, removing your butt from the ground. *Important ... do not rock!! Go straight up and down for the best work out.
5. pretzels -- move to one side of your body with one of your bootie-cheeks on the ground. Your BOTTOM foot should be cuddled over-top of your top foot so they are linked together. Your TOP arm should go behind your head, and your BOTTOM arm should stay on the floor for support. Crunch your legs and head together up in the air using your abs to crunch and not your supporting arm. Switch sides.
SQUATS
1. regular squats
2. ballet squats
3. side squats
Don't try to do the hard stuff all at once if this is your first time. It's important to ease in to your workouts. Heck ... when I first started boot-camp I couldn't even finish a one minute plank. You just have to keep practicing and you'll get there :)
Good luck!!
Monday, December 14, 2009
Miss Iowa USA 2010
Congratulations to my beautiful friend Katie Connors who won the Miss Iowa USA Pageant last night!! I have been rooting for her, and her for I, and we are so so so so so thrilled that we're going to get to be in Vegas together in April! It's going to be awesome to have a friend along the way ... and she's a sweetheart so I know it's going to be lots of fun.
YAY KATIE -- Miss Iowa USA 2010!! We're pageant neighbors! Haha. :)
YAY KATIE -- Miss Iowa USA 2010!! We're pageant neighbors! Haha. :)
Friday, December 11, 2009
Workout
OK I tried the high intensity workout below and it was rough. You just have to keep thinking that it's ONLY three minutes of each level and you can get through it. 15 minutes total. NOT that bad!
I do have another workout though that might make your bones ache:
5 minutes, Run, 3.0 incline, 7.0 speed
5 minutes, Stairs (run REAL stairs (not the machine), preferably TALL ones that make you keep going up and up and up! I use the ones at the local high school's pool in the winter, and at the football stadium in the summer)
5 minutes, Run, 0.0 incline, 7.5-8.0 speed
2 minutes, Jump Rope - QUICK!
1 minute, Squat Jump - It's going to hurt, but keep going! Only 1 minute!
1 minute, Jump Jacks
1 minute, Jump Rope
5 minutes, Run, 5.0 incline, 6.5 speed
5 minutes, Elliptical - FAST!
5 minutes, Bike - MEDIUM
and the best part ... REPEAT!!!
I do have another workout though that might make your bones ache:
5 minutes, Run, 3.0 incline, 7.0 speed
5 minutes, Stairs (run REAL stairs (not the machine), preferably TALL ones that make you keep going up and up and up! I use the ones at the local high school's pool in the winter, and at the football stadium in the summer)
5 minutes, Run, 0.0 incline, 7.5-8.0 speed
2 minutes, Jump Rope - QUICK!
1 minute, Squat Jump - It's going to hurt, but keep going! Only 1 minute!
1 minute, Jump Jacks
1 minute, Jump Rope
5 minutes, Run, 5.0 incline, 6.5 speed
5 minutes, Elliptical - FAST!
5 minutes, Bike - MEDIUM
and the best part ... REPEAT!!!
Wednesday, December 9, 2009
High Intensity Treadmill Workout
3 minutes at 7.3
3 minutes at 7.5
3 minutes at 7.7
3 minutes at 7.9
3 minutes at 8.1
It's only 5 intervals and 15 minutes, but it's FAST. I'm going to give it a shot at the beginning of one of my workouts this week!
3 minutes at 7.5
3 minutes at 7.7
3 minutes at 7.9
3 minutes at 8.1
It's only 5 intervals and 15 minutes, but it's FAST. I'm going to give it a shot at the beginning of one of my workouts this week!
Inspiring Poem
Oddly, I am designing a program for an upcoming Bat Mitzvah, which has been an interesting learning experience for me since I am not Jewish. It has been important for me to learn more about this religion before designing the pieces for the celebration and I can safely say that is has been quite eye opening! I am happy to know more about a religion other than my own and I am now excited to attend the ceremony and reception that is quickly approaching.
While going through the readings for the ceremony I found this poem. I thought I would share it with you, and hope that maybe all of us could take some time to appreciate the good. I certainly forget sometimes ... particularly while I'm walking to work in the rain and cold thinking, "UGH! THIS SUCKS!" Gotta remember to appreciate the fact that I'm walking to my JOB - something that many people wish they had right now. It's the little things, right?
Anyway, enjoy!
SLOW DANCE
Have you ever watch kids play on a merry-go-round?
Or listened to the rain slapping on the ground?
Ever followed a butterfly’s erratic flight?
Or gazed at the sun into the fading night?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Do you run through each day on the fly?
When you ask “How are you?” Do you hear the reply?
When the day is done, do you lie in your bed with the next hundred chores running through your head?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Ever told your child we’ll do it tomorrow? And in your haste not see the sorrow?
Ever lost touch, let a good friendship die,
'cause you never had time to call and say, “Hi”?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
When you run so fast to get somewhere,
you miss half the fun of getting there.
When you worry and hurry through your day,
It’s like an unopened gift . . .thrown away.
Life is not a race.
Do take it slower
Hear the music
Before the song is over.
While going through the readings for the ceremony I found this poem. I thought I would share it with you, and hope that maybe all of us could take some time to appreciate the good. I certainly forget sometimes ... particularly while I'm walking to work in the rain and cold thinking, "UGH! THIS SUCKS!" Gotta remember to appreciate the fact that I'm walking to my JOB - something that many people wish they had right now. It's the little things, right?
Anyway, enjoy!
SLOW DANCE
Have you ever watch kids play on a merry-go-round?
Or listened to the rain slapping on the ground?
Ever followed a butterfly’s erratic flight?
Or gazed at the sun into the fading night?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Do you run through each day on the fly?
When you ask “How are you?” Do you hear the reply?
When the day is done, do you lie in your bed with the next hundred chores running through your head?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
Ever told your child we’ll do it tomorrow? And in your haste not see the sorrow?
Ever lost touch, let a good friendship die,
'cause you never had time to call and say, “Hi”?
You better slow down, don’t dance to fast.
Time is short, the music won’t last.
When you run so fast to get somewhere,
you miss half the fun of getting there.
When you worry and hurry through your day,
It’s like an unopened gift . . .thrown away.
Life is not a race.
Do take it slower
Hear the music
Before the song is over.
My Body Screams "No More Junk!"
I swore to myself that this week I would get back on track to the healthy and fit lifestyle I worked so hard to keep over the past 9 months, but temptation got has gotten the best of me so far -- and I'm angry! (However, anger might be good for the fight I'm about to give back. Are you ready temptation? You're gonna get what's coming to you -- a health kick like you've never seeeeen! Muahahaha).
Sitting at work today my legs are uncomfortable inside my jeans that are fitting just a bit too snug. Also, my stomach hurts -- I can feel it rumbling and burning, eeeek. I am on the fourth day of an overpowering headache, and I'm so tired I can hardly keep my head up. I've taken 4 Advil so far today, which is more than I've taken over the past 6 months combined. I NEVER feel this nasty ... until now. Why?
I am convinced that these horrible symptoms are the cause of a care-free diet that has become practically devoid of any physical activity. My body isn't used to being treated this way and it is screaming at me to stop. My motivation to work out is practically gone, where in the past my body craved a good workout. Instead, I am craving junk food instead of the gym -- it has become an unhealthy addiction that I need to kick! But I can do it. I HAVE to do it if I want to get my energy back! (Not to mention my health and being as fit as I was two weeks ago for the pageant. Yikes!)
That being said, you've heard it here first folks. It's time to get serious. No more yucky processed foods, no more sugary treats, no more over sized meals. It all stops now and you're my witnesses! I've been reading about some tricks to get fit online and I intend to utilize them. I'll keep you posted on what's working and what's not so you can try them too!
I know for many people the new year brings resolutions to get in shape, lose weight, regain our health and become overall better people. But I say ... why wait? January 1st is still weeks away and our lives are happening now! We need to treat our bodies right NOW, and we need to do it the healthy way. So lets go. Are you with me?
Food and workout plans coming tomorrow.
Sitting at work today my legs are uncomfortable inside my jeans that are fitting just a bit too snug. Also, my stomach hurts -- I can feel it rumbling and burning, eeeek. I am on the fourth day of an overpowering headache, and I'm so tired I can hardly keep my head up. I've taken 4 Advil so far today, which is more than I've taken over the past 6 months combined. I NEVER feel this nasty ... until now. Why?
I am convinced that these horrible symptoms are the cause of a care-free diet that has become practically devoid of any physical activity. My body isn't used to being treated this way and it is screaming at me to stop. My motivation to work out is practically gone, where in the past my body craved a good workout. Instead, I am craving junk food instead of the gym -- it has become an unhealthy addiction that I need to kick! But I can do it. I HAVE to do it if I want to get my energy back! (Not to mention my health and being as fit as I was two weeks ago for the pageant. Yikes!)
That being said, you've heard it here first folks. It's time to get serious. No more yucky processed foods, no more sugary treats, no more over sized meals. It all stops now and you're my witnesses! I've been reading about some tricks to get fit online and I intend to utilize them. I'll keep you posted on what's working and what's not so you can try them too!
I know for many people the new year brings resolutions to get in shape, lose weight, regain our health and become overall better people. But I say ... why wait? January 1st is still weeks away and our lives are happening now! We need to treat our bodies right NOW, and we need to do it the healthy way. So lets go. Are you with me?
Food and workout plans coming tomorrow.
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