Wednesday, June 9, 2010

Workout time...

I have been working out in the morning for the past year and even though getting up at 5:30 to go to the gym is a nightmare in itself some mornings, I adjusted. Knowing that my workout was done left my mind at ease the rest of the day. Besides, research studies prove that resistance training in the morning increases metabolic rate for the rest of the day. Nothing better than burning more calories while sitting at your desk!

Well now that I've joined the 8-4:30 working ranks, I thought my AM workouts wouldn't change. Now that I'm in my third week at the J.O.B., I am already experimenting with my workout time. So instead of 6am, I went to the gym at 6 pm. Ugh. It was so crowded but I got in a great workout. The fear I had was that I wouldn't be able to get a good night's sleep. Wrong, I slept like a log.

Rather than get up at 5:30 and do my cardio this morning, I slept and justified another afternoon workout. That was this morning. Now that it's 4:45 pm, my legs feel like jello and I'm not in the mood to sweat. Oh I'm going but I think I'm going to stick with the early AM workouts. I'm more mentally alert throughout the day and it's workout is in.

The moral of my story? Find a workout time that fits your schedule and go for it. Don't make excuses, just do it. Sometimes getting to the gym is the hardest part but once you change into workout clothes and get that body moving, it's on!

High intensity intervals? I don't have the mindset now but we'll see how I feel after a nice warm up.....

Sunday, June 6, 2010

Set point....

I just finished the 28-day Arise and Shine herbal cleanse and I have to say that this year's cleanse was not nearly as life changing, eye opening, or astounding as last year's. Last year, I lost 10 pounds and kept to the overall eating philosophy; fresh fruits and vegetables, minimal meat and dairy, no bread, and no processed foods for the past year. Yes, I fell back to some occasional bad eating habits but I keep those in moderation.

This year, I lost 2 pounds and tightened up. I drank tons of the vegetable mineral broth for electrolyte replacement and found that the veggie mineral broth is as good as caffeine and I am hooked. I love it and plan to continue to drink 20-40 ounces each day this summer. But the cool thing is I learned that I am at the body weight I am supposed to be.

At six feet tall, 164 pounds is my body's set point. I function well, I feel good and I don't eat a whacky diet. For the most part, I'm disciplined and self controlled but truth be told, I indulge. Unfortunately, due to the stress of the semester, I found myself indulging in carbonated caffeinated sugar drinks too much so I knew that it was time to Arise and Shine after the semester, before my internship, and I did good...

This year, I did 'ok' controlling the sweets temptations because I didn't want sweets but found myself TOTALLY craving protein. I wanted steak, eggs, milk, fish, nuts....anything with protein. Because I'm a firm believer in listening to your body for nutritional needs since I usually find myself craving what I need, I supplemented my weights workout days with Amino Hydrate. I love it and it helps repair muscles.

This craving for protein did not shock me because I kept to my CONSISTENT Turbulence training style resistance workouts THREE days a week throughout the cleanse. I love TT because it builds muscle while burning fat. CB's program is outstanding but I did take it easy on the interval style cardio, even skipping some days entirely but overall, I felt strong and focused throughout the four week process.

I love the Arise and Shine cleanse and strongly recommend it for anyone who has been eating a crappy diet for years, is sick and tired of being sick and tired and has the discipline to give this lifestyle change an honest effort. Give it an honest effort and find your set weight point.

Monday, May 3, 2010

First park workout of the season!

May 3, 2010...the weather was perfect, the motivation was there and the timing was perfect for my first park workout of the season! It's in the Mid-80s, slightly breezy, and I had time in my day to hit it.
I rode the bike for a quick warm up to the Sacramento marina then to the store to buy some of my "juice" of those 5-hour energy shots. Today, I drank the whole thing rather than my ususal half. Then I took off to Discovery Park for a park-bench workout....Turbulence training style!

Oh crap, almost forgot; I picked up a 1 liter bottle of water for hydration purposes. Riding my bike and trying to hold the bottle totally challenged my balance skills! It was tough but I did it. I carefully picked the bench for my workout...the perfect amount of sun and shade and proceeded to hit it; Turbulence training style, bodyweight supersets using my body and a dynaband.

Here's what I did on the park bench:
  • Dyna-Squats (15 r/l x3), push-ups on bench (15x3), seated leg tucks (20x3)
  • Bulgarian squats (15 r/l x3), Dyna-row (20+ 15 pulse), Mountain climbers (20 r/l)
  • Dyna-shoulder press (15x3), Plank (45 seconds x3)
  • bicep curl (15x2), Tricep extension w/band (15 r/l x2), dips (12x2)
Oh, and I did it about feeling those ankle and inner foot muscles burning as I did my bulgarians...concentrating on feeling my muscles working. It's all about mind to muscle connection. Love it...
I"m in the 'eccentric killer' phase of my workouts; taking it slow and controlled on the down, PAUSE between 1-4 seconds, tighten the stomach then squeeze the glutes to initiate whatever exercise I'm doing. It really doesn't matter what exercise I'm doing; lower body, upper body, or core, it's all the same: slow controlled down, tighten/squeeze, rise/concentric push. Woo-hoo....first park bench workout of 2010.

Monday, April 26, 2010

Time to celebrate!!!

I am an athlete but first, I am a scholar.
I am in my last semester of classes as a graduate student at California State University at Sacramento and even though I am not taking as many classes as last semester, this is the most stressful semester ever!
Luckily, I have been studying fall risk reduction exercises since 2006. In 2008, I created a 5-day DVD series before heading back to class to finish my masters degree. I have kept my focus the same for both my graduate and undergraduate TR papers and all that research is paying off in my literature review for my thesis. I know what I want to do and I have been establishing myself as the "fall prevention expert" in the Sacramento region.
Today, all my proverbial hoop jumping was recognized by the authorities; the Office of Graduate studies advanced me to candidacy! I have officially met all the requirements for my specialized masters of science in Therapeutic Aging...YAY. Now I can register for my thesis in the Fall 2010.
The greatest news? The Committee for the Protection of Human Subjects at CSUS approved my "at risk" research study! DOUBLE YAY! Now I am officially allowed to gather data for my thesis. Two grants have been awarded to provide the humans for my research (I am the presenter of the workshops and the FAB clinics) and well...what a relief! I AM THRILLED!

This underlying stress has been eating away at me but I've been consistent. I've been miserable, dragging tail, tired, bored, and depressed but now, it's coming together!
To celebrate?
I had a spinach salad with fresh avacado, cherry tomatoes, steamed asparagus and for a treat, 4 oz of grass fed steak and 5 oz of grass fed hamburger. Oh and a glass of white zinfandel. Going to bed early because I'm beat from this morning's workout:

DB squat/Incline DB press/BOSU pushups/BOSU crunch
Compound row/1-leg smith squat/seated tuck
Scaption raise/calf raise
1-arm cable bicep and tricep work
Lateral raise/rear delt machine....

Monday, April 19, 2010

Spring update...'s been forever since I blogged about my personal workouts but I've decided to get back into the swing of things now that the semester is almost over.
School has been busy but not nearly as hectic as last semester. However this semester is three times as stressful. Everything is about planning and waiting; planting seeds, networking, developing and formulating future plans of action. I have learned that I am a quantitative person who appreciates numbers as proof, not theory, not subjective feedback so much.
Think about it; when you're on a fitness or diet plan, you want to see the numbers change. You celebrate difference, especially big number differences! We are all quantitative on that respect. Anyhow, my numbers are holding steady; I'm still at 162 pounds, still six feet tall, and below 13% body fat. However the one number that keeps getting bigger is my age; I'm 42 for the rest of 2010.

I have been following the same routines for nearly two years and am quite pleased with the way my body has adapted to the stress of exercise so when I went to the National Academy of Sports Medicine weekend workshop for CEUs, I hesitantly decided it was time to change it up and follow their advice for a period.
Periodization is important for everyone, especially if your body is feeling exhausted or worn out. I enjoyed the core, balance and reactive part of warming up and found the power phase of training extremely painful! I sweat just as much during my stabilization exercises as I do during my high intensity resistance training. However, like most, I found this stabilization training time consuming; it was taking me almost 2 hours to do the NASM warm up prior to my regular workout. Not my style!
So, I found what works for me! I'm back to my Turbulence training style workouts three times a week and do the NASM workout (core, balance and reactive training) on my cardio days (3 times per week). I didn't realize how weak my glutes can be until I did the one-legged bridges and!
Kelly SAys do this: find a program that works for you and stick with it. NO excuses.

Tuesday, January 26, 2010

Inner drive or inner cruise control???

As a person who lives a fitness lifestyle, I realize there will be ups and downs, highs and lows, and both good and bad days. There are days that I cannot wait to get into the gym and get into my groove and get out. But then there are days like the past two weeks; I contemplate, procrastinate, debate. In other words, I"m thinking too damn much and I need to just do it!
Fortunately, I withstood the pressures and temptations of the holiday season quite well and was actually able to lose 3 pounds during winter break. I was on vacation and when I'm away from home, I find that I can be extremely disciplined because I am not aware of local temptations as I stay focused on my fitness and health. We all know that life can be unpredictable but the one thing that I can (almost always) control is my physical exertion and dietary intake! LOL.
Since returning to California from 17-days in Pennsylvania, I have been consistent with my workouts but it has felt like pulling teeth! Reviewing why, I see that I have not been getting my workout done BEFORE I attend to the other thousand things I need to do each day. For instance, I moved, I got rear-ended, I need major transmission work, the spring semester of graduate school started, and on and on...
For me,the saving grace, my sanity control is my Turbulence Training style workouts and the physical, emotional and mental relief that I feel as a result of the high intensity resistance training or high intensity interval training. I have been consistent to three weights workouts a week and 2-3 sessions of interval style training and it's paying off! Big time.
So why do I procrastinate? Because I"m human and at times, I do not keep my health and wellness the number one priority in my life. What happens then? I"m worthless to those around me!
Kelly Says Do This: Make your health and workouts a number one priority in your life. Make the time to get yours, even if it means getting out of a warm bed at the crack of dawn!

Thursday, January 21, 2010

Best thing I did for myself in 2009....

Last year I did a 28-day cleanse called "Arise and Shine" and other than be consistent to my Turbulence training style workouts, it was the best thing I did for myself in 2009. I have read that it takes three weeks to form a habit and this 28-day cleanse proved that theory right! For four weeks, I ate nothing but organic fruits and vegetables, quinoa, and sprouted almonds. I drank the shakes and took the supplements and that regime showed me that I don't need nearly as much food to exist as I thought.
Unfortunately, we are taught that more is better but that's the power of marketing. In fact, we do not need anything "supersized". We don't need all-you-can-eat-buffets. We don't need processed foods. Heck, we don't need as much food as we eat. Yes, I lost 10 pounds with the cleanse and I have been able to lose another pound or two because I have not returned to my old eating habits.
Yesterday at the doctor, I had to write down what I ate during the past week. I laughed when I realized that I eat (basically) the same stuff, day in/day out. For breakfast, I have fruit. I might add an egg white or some yogurt. NO more cereals that I used to love.
I have salads, with NO DRESSING, for lunch and dinner. I pack my salads with broccolli, spinach, peppers, avacados, tomatoes or whatever else is in season. Or I may just snack on apples, bananas, and almonds. My meals center around vegetables and fruits.
I eat quinoa as my staple and I love to mix in avacado and blueberries or other goodies. I also love butternut squash. I know, it sounds boring with a capital B but I have to say that I do not enjoy heavy sauces, fried foods, or pasta. Keep it simple. It's not so bad because if I crave a steak, I eat steak. If I crave fish, I eat fish. I can eat whatever I want but I choose to eat healthy, 90% of the time.
The other 10%? Is fine in moderation!
Kelly Says Do This: ARISE AND SHINE.