Sunday, April 3, 2011
Being Sick Sucks!
I've had the flu for the past week and as a result I have not worked out. It hit me so bad this time that I was actually said that I would consider getting a flu shot next year. Can you believe it! I can't but it was probably the cold medicine I was taking at the time (Theraflu) that caused me to utter those word. Unfortunately, I was too ill to go to the gym and I was unable to train for 8 days. That really sucked, I am training for a competition but I can't train. I am just looking forward to getting back to my routine!
Saturday, March 19, 2011
Things I Noticed at My Gym this Week
After my workout on Thursday, I was waiting for my husband to get out of the men's change room. The workout area at my health club is on the upper level and the change area is on the first level. A couple had recently walked out of the change room and they proceeded to take the elevator instead of the stairs. Who goes to the gym and takes the elevator up 1 flight of stairs? I thought that was unbelievable!
On Tuesday I was walking past the group execise area heading to the cage to do some lifting and one of the trainers says to me that I look like I want to join the room full of females doing some kind of dance cardio (not sure if it was Zumba or whatever). My comment to him was why are you suggesting that I join that group...because I am a female? There were 2 guys walking past and he didn't suggest that they join the females in that class shaking their booties. Hey, there is nothing wrong with those classes and people enjoy them, but they are not for me. Besides most of the women in there had lots of booty to shake! The only group class I would consider doing is a spin class. In addition, I am not a cardio bunny, no thank you!
On Tuesday I was walking past the group execise area heading to the cage to do some lifting and one of the trainers says to me that I look like I want to join the room full of females doing some kind of dance cardio (not sure if it was Zumba or whatever). My comment to him was why are you suggesting that I join that group...because I am a female? There were 2 guys walking past and he didn't suggest that they join the females in that class shaking their booties. Hey, there is nothing wrong with those classes and people enjoy them, but they are not for me. Besides most of the women in there had lots of booty to shake! The only group class I would consider doing is a spin class. In addition, I am not a cardio bunny, no thank you!
Saturday, February 26, 2011
"In order to achieve something greater than the masses, you're going to have to be able to sacrifice more than they can"
Things you never hear people say..."I have a craving for spinach"!
Why is it that we always have craving to eat foods that is not good for us? Yesterday I had a craving for chocolate. Lucky for me, I now have a new acquired taste for dark chocolate and I don't really like milk chocolate anymore. I've never been a fan of those cheap chocolate bar you can get at convenience stores or at the front check out area of grocery stores. There is a CVS right next to my job and I went looking for chocolate. I was unable to find dark chocolate and just left without anything. Trader Joe's have some really delicious dark chocolate (including yummy chocolate truffles) and I thought I would stop on my way home to quench my craving. Guess what? I completely forgot, I guess by the end of the day, my craving was gone!
I read the following statement in an article recently: "Typically, urges to eat are often driven by our emotions, and in some instances, physiologically, by our brain chemicals".
I saw an interview with Janet Jackson recently and she spoke about being an "emotional eater" and how she has had to learn how to overcome those "emotional urges".
The next time you are about to stop at that fast food restaurant and before you bite into that cheese burger and french fries, stop to think if there is an emotional response to that urge!
Why is it that we always have craving to eat foods that is not good for us? Yesterday I had a craving for chocolate. Lucky for me, I now have a new acquired taste for dark chocolate and I don't really like milk chocolate anymore. I've never been a fan of those cheap chocolate bar you can get at convenience stores or at the front check out area of grocery stores. There is a CVS right next to my job and I went looking for chocolate. I was unable to find dark chocolate and just left without anything. Trader Joe's have some really delicious dark chocolate (including yummy chocolate truffles) and I thought I would stop on my way home to quench my craving. Guess what? I completely forgot, I guess by the end of the day, my craving was gone!
I read the following statement in an article recently: "Typically, urges to eat are often driven by our emotions, and in some instances, physiologically, by our brain chemicals".
I saw an interview with Janet Jackson recently and she spoke about being an "emotional eater" and how she has had to learn how to overcome those "emotional urges".
The next time you are about to stop at that fast food restaurant and before you bite into that cheese burger and french fries, stop to think if there is an emotional response to that urge!
Saturday, February 12, 2011
I want to grow up to be like Ernestine
Ernestine Shepherd is 74 years old and is the worlds most mature (notice that I didn't say old) bodybuilder and I want to grow up to be just like her! I saw Ernestine's picture in a magazine a few months ago and of course I was impressed. She looks amazing and looks like she can kick ass!
Last month I made the decision to compete in the Capital Tournament of Champions in Washington DC, and recently found out that Ernestine will be in the same competition. Lucky for me we will not be competiting in the same division or class so I won't have to be concerned about a 75 year young woman kicking my butt and putting me to shame! I can't wait to meet her!
You go girl!
You go girl!
Sunday, January 23, 2011
Never Listen When Someone Fat Talks to You About Nutrition
"Never listen when someone fat talks to you about nutrition". Those words were written in an article I read by Tim Henriques who is the Director of the National Personal Training Institute of VA. I thought it was funny. His thought is that this was common sense - why follow those who don't have the passion to follow their own advice?
I would like to include "never listen when someone fat tells you that they are going to start working out". Chances are they are not going to start anything, or even if they do, they will not continue. Don't tell me what you are going to do, tell me what you have done! I work with this lady who for the last 3 years continues to say that she is going to join a gym or going to start walking and so far nothing. I just want to say to her, I've heard that before! There is always an excuse. People can always find excuses for not exercising but really there is no excuse. Just Do It!
I would like to include "never listen when someone fat tells you that they are going to start working out". Chances are they are not going to start anything, or even if they do, they will not continue. Don't tell me what you are going to do, tell me what you have done! I work with this lady who for the last 3 years continues to say that she is going to join a gym or going to start walking and so far nothing. I just want to say to her, I've heard that before! There is always an excuse. People can always find excuses for not exercising but really there is no excuse. Just Do It!
Saturday, January 22, 2011
Ways to Spot a Useless Personal Trainer
I recently read an article written by Charles Poliquin and the title of the article was 10 Ways to Spot a Useless Personal Trainer. I read the 10 ways and some of them were pretty obvious to me. Of course while I was working out at my gym, sure enough I spotted a useless personal trainer. This woman was training a female client, an older looking client who was overweight and she definitely looked like she needed a personal trainer. She needed a personal trainer who would focus on her workout . I usually zone out and don’t pay too much attention to people at the gym unless they are in my way. Incidentally this trainer was using the seated cable machine that I wanted to use. I stood by waiting for them to finish and they were so much into their conversation taking about Ricky Gervais and the Golden Globes etc, etc, that they didn’t even notice that I was waiting. Of course I left to train another body part, since my patience was wearing thin and came back and they were still using the machine chatting and chatting and chatting. So below is a list of Ways to Spot a Useless Personal Trainer:
1. He never records anything.
2. He is more into entertaining you than training you.
3. Program design is a function of the equipment closest to the person he is interested looking at.
4. He talks to you about random stuff while you are doing your set.
5. He tells you about his personal problems.
6. He uses his cell phone to take calls, make call, or text while you are working out.
7. His video does not match the audio. He doesn’t practice what he preaches!
8. He has never taken a class to expand his horizons and his knowledge on the basics of training: such as anatomy, program design, stretching, etc.
Finally, to me this is one of very important. You have been training with him for but you still see no improvements or gains!
1. He never records anything.
2. He is more into entertaining you than training you.
3. Program design is a function of the equipment closest to the person he is interested looking at.
4. He talks to you about random stuff while you are doing your set.
5. He tells you about his personal problems.
6. He uses his cell phone to take calls, make call, or text while you are working out.
7. His video does not match the audio. He doesn’t practice what he preaches!
8. He has never taken a class to expand his horizons and his knowledge on the basics of training: such as anatomy, program design, stretching, etc.
Finally, to me this is one of very important. You have been training with him for but you still see no improvements or gains!
Sunday, January 16, 2011
Nike Training Club Butt Blaster Workout
I did the Nike Butt Blaster Workout on Thursday. It is a 15 minute butt workout focusing on the glutes. It is a serious workout, my glutes and hamstrings were still sore 2 days later.
This workout included 1 minute intervals of hip lifts, split jumps, side lunge with rotation, cross back lunge and side plank with leg lifts. I did 3 sets of all of the above. Hope this workout gives me a "bubble butt"!
Tuesday, January 11, 2011
The Month After Christmas
Twas the month after Christmas, and all through the house
Nothing would fit me, not even a blouse.
The cookies I'd nibbled, the eggnog I'd taste
At the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I'd remember the marvelous meals I'd prepared;
The gravies and sauces and beef nicely rared,
The wine and the rum balls, the bread and the cheese
And the way I'd never said, "No thank you, please."
As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt---
I said to myself, as I only can "You can't spend a winter
disguised as a man!"
So--away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
"Till all the additional ounces have vanished.
I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore---
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a healthy meal plan!
Nothing would fit me, not even a blouse.
The cookies I'd nibbled, the eggnog I'd taste
At the holiday parties had gone to my waist.
When I got on the scales there arose such a number!
When I walked to the store (less a walk than a lumber).
I'd remember the marvelous meals I'd prepared;
The gravies and sauces and beef nicely rared,
The wine and the rum balls, the bread and the cheese
And the way I'd never said, "No thank you, please."
As I dressed myself in my husband's old shirt
And prepared once again to do battle with dirt---
I said to myself, as I only can "You can't spend a winter
disguised as a man!"
So--away with the last of the sour cream dip,
Get rid of the fruit cake, every cracker and chip
Every last bit of food that I like must be banished
"Till all the additional ounces have vanished.
I won't have a cookie--not even a lick.
I'll want only to chew on a long celery stick.
I won't have hot biscuits, or corn bread, or pie,
I'll munch on a carrot and quietly cry.
I'm hungry, I'm lonesome, and life is a bore---
But isn't that what January is for?
Unable to giggle, no longer a riot.
Happy New Year to all and to all a healthy meal plan!
Saturday, January 8, 2011
Friday, January 7, 2011
New Nike Training App
I recently downloaded the new Nike Training App and I love it. It is a full-body training App and it includes 90 drills of strength, cardio, interval and core training. The App allows you to choose your goals and your level of fitness (beginner, intermediate or advanced) so everyone can do it regardless of fitness level. The length of the workouts varies from 15 to 45 minutes and they include a warm-up at the beginning and stretching at the end. Each workout includes a step by step video demonstration. You can select music from your iTunes Playlist to set to your workout. A Nike professional trainer guides you throughout each step of your workout but you can pause your workout at any time to view the video instruction. Finally, when you are done you get a summary of your workout (which can be posted on Facebook). After completing a series of workouts there is an opportunity to get Rewards! The rewards vary from personal training advice to recipes for smoothies.
I started using the intermediate level and so far have done the 30 minute workouts. The workouts I’ve done so far are certainly challenging. Whenever I don’t feel like going to the gym I do train with my Nike App at home. I basically use them instead of boring cardio machines. In addition to the cool things about this App, the best part is that it is “free”!
I started using the intermediate level and so far have done the 30 minute workouts. The workouts I’ve done so far are certainly challenging. Whenever I don’t feel like going to the gym I do train with my Nike App at home. I basically use them instead of boring cardio machines. In addition to the cool things about this App, the best part is that it is “free”!
Monday, January 3, 2011
Happy New Year
Face it, 2011 isn't going to change shit. You are not going to wake up January 1st with all your problems gone. Everyday is the start of a new year, a new you. So why don't you make your 'fresh start' today ?
My 13 year old nephew had the quote above on his Facebook page and I liked it so I told him that I would use it. I liked it because it is so true. Every year people create New Years Resolutions (NYRs), only to give up on them 3, 4 weeks or months later. NYRs are only goals and they can be set at anytime so why give up on your NYRs half way thoroughout the year? Just set a new GOAL!
I never really create NYRs, but instead I create goals for myself. One of the goals I have this year is to do another competition. I am looking at one in early June. It's a Fitness Universe competition. I think my body is better suited for that federation. Once the promoter provides more information for this event (later this month), I will post details. The countdown starts now!
My 13 year old nephew had the quote above on his Facebook page and I liked it so I told him that I would use it. I liked it because it is so true. Every year people create New Years Resolutions (NYRs), only to give up on them 3, 4 weeks or months later. NYRs are only goals and they can be set at anytime so why give up on your NYRs half way thoroughout the year? Just set a new GOAL!
I never really create NYRs, but instead I create goals for myself. One of the goals I have this year is to do another competition. I am looking at one in early June. It's a Fitness Universe competition. I think my body is better suited for that federation. Once the promoter provides more information for this event (later this month), I will post details. The countdown starts now!
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