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Benefits of Weight Training: Week One

mindfulness

Today I finished my 4th workout, completing my first week of training in my new program (Fierce Definition with coach and mentor Suzanne Digre).

Reflecting on this first week, I’ve already seen benefits of starting back with a structured weightlifting program.

1. Mindfulness training

Mindfulness” is quite a buzzword nowadays. Coming from Buddhist practice, in popular Western culture today, this practice of awareness in the present moment is being used in many different arenas, from psychology and counseling and teaching, to parenting and romantic relationships. The “father” of the introduction of the practice of mindfulness in Western culture, or at least in the United States, is generally accepted to be Jon Kabat-Zinn, originally a student of Vietnamese Buddhist monk Thich Nhat Hanh. Kabat-Zinn, a professor of medicine, is the founder of the Stress Reduction Clinic and the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School.

I doubt that many people would immediately associate weight training with mindfulness practice. And yet, knowing a bit about the practice myself (having nearly graduated with an MSW from University of Washington as well as having practiced Zazen, Zen Buddhist meditation), I can say with certainty that for me, weight training is in fact an excellent mindfulness practice.

Focusing on form, concentrating on the lift, the discipline required to practice and learn different types of lifts: all of these things require you to stop and be very present in the moment. If you’re attempting a heavy deadlift, you certainly don’t want to have your mind wandering. Fact of the matter, frankly, is that the lift itself won’t permit it: you are forced to stay in the moment, be very aware of your body, your surroundings, and your movements.

Weight training brings a very acute awareness to your body in space, what you’re doing in the present moment each second, and the energy required to lift heavy weights means that your mind and body must work together in a concentrated and focused effort. There’s no room then for anxious thoughts, wondering what you’re going to buy at the grocery store, or what appointments you have later in the day. Weight training creates a mental discipline and calming of the mind that I personally find quite similar to meditation.

2. Awareness around using food for fuel

Using My Fitness Pal to track my daily diet has been essential in coordinating my lifting and nutrition efforts. I have a specific macronutrient intake goal to hit each day, so the program calculating this for me is very helpful. In addition, the practice of logging my food after each meal keeps me very aware of what I’m putting into my body, how it affects my overall energy, and how much food I’m consuming. I’m also able to avoid careless late-night snacking when I hold myself accountable this way. Another benefit of food tracking is that you develop a healthier relationship with food. Rather than seeing your diet as a list of “can’t eat” and “have to eat,” you can see clean eating as a lifestyle choice. That way, rather than being totally restrictive which obviously isn’t sustainable in the long run (ie, “I can’t EVER eat X”), you’re able to balance and monitor your overall food intake so that even if you have to go “off plan” for specific occasions or if you eat something processed, etc., you don’t sit there and beat yourself up over it. You see the bigger picture of your diet as an ongoing mechanism for fueling your workouts and your overall energy, rather than a battle of you against food. Something my coach told us regarding a clean-eating mindset, that I really like and think of often, is: Don’t say ‘I can’t eat this’ but rather ‘I don’t eat this.’ I like that because it reminds me that this is a lifestyle choice, not a quick-fix or a temporary restriction. Clean eating is something that is sustainable for the very fact that it’s not restrictive but rather a way to provide your body with the optimum fuel it needs for weight training performance and overall health.

3. Discipline, consistency and routine

In our overly technological and super fast-paced modern world, the idea of doing everything “fast” and being super productive is prevalent everywhere. Connected to the idea of slowing down with mindfulness practice, I find that weight training also brings me an excellent benefit of adding valuable discipline, structure, routine, and consistency to my daily life. The practice of going to the gym on the designated days, following a specific plan, doing things for a specific reason in order to obtain specific results, all of which I won’t see on the same day or the same week or even necessarily the same month: all of this is part of a practice that goes outside of what’s encouraged in our current culture of immediacy. In my view, there’s a lack of “follow through” in our modern society and the way we’re trained by pop culture and the surrounding environment. New models of technology come out all the time and everyone is rushing, rushing, to get the latest gadget, know the latest status update, and the hashtag #FOMO is becoming a cultural concept!

Weight training requires discipline, dedication, and consistency. It’s a day-in, day-out practice. It’s not a quick fix, and it’s not a temporary choice. Although my current program is a 12-week program, I certainly have no intention of stopping this practice at 12 weeks. Rather, that will be a fork in the road where I’ll decide where my next goals lie and how to achieve them.

There’s really something to be said for slow and steady discipline and consistency. I find personally that this practice brings a very healthy mental balance to my overly hectic and fast-paced daily life.

These are just three benefits I’m finding after week one. There are several others but I’ll leave those for a future post.

What benefits do you find from your weight training program and practice? Share in the comments!

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Here I Go Again, On My Own

barbell

First things first: forgive me for getting that song by Whitesnake (yes, that’s the name!) in your head. But, big fluffy 80s hair aside, it’s honestly the first phrase (followed by inevitable song) that came to my mind when I pondered what to name this first post. Well, first post in what we can maybe call “Round Two” of my fitness journey. [hangs head in pseudo-shame while realizing that no one, least of all yours truly, is perfect, and that’s a good thing to acknowledge]

I am resurrecting this blog, my training journal, the heart and soul of my love affair with weight lifting, as I embark on a new, serious (as in very dedicated) 12-week training program this week.

Let me tell you how I found my new Coach. (I don’t know why I’m compelled to Capitalize the word Coach, but I am. I’m not trying to turn my Coach into a deity, but, I feel like that Capital C affords the necessary reverence I must express when I talk about this professional who is going to be involved in my journey of (hopefully no blood) sweat (and probably some tears).

I found Suzanne a.k.a. New Coach, when I “happened upon” an article that she wrote on the popular fitness website Health Habits. I don’t remember how I stumbled upon the article, but the title: The Truth About Feminine Fitness, was glorious in and of itself. After reading the article, I realized that here was a woman who knew her stuff and was passionate about her vocation as a woman lifter, a mentor, and a personal trainer. I sort of timidly found her blog, like a shy kid hiding behind mamma’s coat, started poking around, and began liking more and more what I was seeing. After some initial inquiries and a fantastic positive vibe even through the virtual sphere of the often impersonal online world, Suzanne told me that she was just starting up her Fierce Def training group for intermediate women lifters.

You know how that saying goes, “When you’re ready, the teacher will appear?”

Well, folks, trust me: it’s truth. This isn’t the first time something like this has happened. So, there’s that.

But maybe I should back up just a second. Why is the last blog post dated September 2012? Sigh.

That was the month I started going out more, and met some friends who wanted to “bring me out of my shell” and in socializing more, my clean eating started to slide, and my very admirable water-and-green-tea-only drinking turned into bright orange tumblers full of Aperol and prosecco, a popular drink here in Rome. Meanwhile, a few weeks later, the young woman who was living with me to help me with my children abruptly left, and for various reasons both financial and personal, I decided not to replace her. That left me with a gaping hole where a bit of free time had once been.

As with dedicated weight training, so goes the “falling off the wagon,” at least it did with me: cumulative effect. It doesn’t happen all at once. This might sound silly, but I honestly remember the time I drank that first alcoholic drink that wasn’t part of my weekly “cheat meal” at my new, fun friend’s house. Not like it was taboo because it had alcohol and could possibly procure me a buzz (pshaw, Italians never drink to get drunk anyways), but because I was thinking of the carbs in the mixer and felt sort of strange about drinking it. And then another after that. You see, I hadn’t given up drinking alcohol when I would go out, while I was training. I had just taken to drinking plain vodka on the rocks with a twist of lemon, and that was a guilt-free drink for a fun night out.

Yes, people. This is what I am talking about. This is where I was at.

Like you might have seen on those corny 80s TV ads about the War on Drugs, perhaps that bright orange drink and my Brazilian bombshell friend’s pleas to “Come on! Let’s have fun!” was my gateway into falling off the fitness wagon. I was stressed, overworked, trying to mother my three kids without any help, blah blah blah blah … frankly, it was easy to just let one slip turn into another, let one missed workout become two, and so on and so forth, until after a while, I wasn’t even going to the gym anymore and at that point, what would another few butter cookies with tea before bed matter anyways?

And so, folks, here I am. Nearly two years later (holy crap, how time flies), after having eaten whatever I wanted, basically whenever I wanted, and not really having been to the gym in about at all, with a few stops and starts. Lost. Utterly, completely lost. Lost strength. Lost motivation. Lost pride in my newly-acquired discipline. Lost energy. Lost hope. Lost self-esteem. And the list goes on.

Cumulative. What goes up, comes down in the same manner. Not overnight, but over time, almost imperceptibly, until your awesome outfits are too tight to look nice anymore, and you feel it. You feel that lethargic, “ick” feeling.

But this is what I’m here to say: no matter. Forgiveness is part of this journey. You see, in this two-year hiatus, I had a lot of other “stuff” to work out, especially on the post-divorce psychological/mental well-being/emotional + relationships level. I spent my time dating man after unavailable man, searching for impossible love to fill the gaping wound in my heart and punishing myself by thinking that it was my fault no one “wanted” to give this to me. And so, just like I discovered sides of myself and my deeply-embedded inner strength in the weight room, through these varied and difficult relationship experiences, I discovered sides of myself that I needed to care for and tend to and heal in ways that the weights simply wouldn’t cure.

So here I am, back again to start this journey anew, with more tools under my belt and with ever more humility and compassion, both for myself and for fellow travelers on this path.

We are strong, and we are strong in and out of the weight room, on or off the wagon, so long as we don’t ever forget where we belong. When we fall, we can always get back up. It sounds clichè, I know, but here’s the thing: if you don’t get back up when you fall, you stay down. It’s as simple as that. Excuses can go on a lifetime, but until we make the dedicated choice to make this lifestyle a priority, and until we realize that, if weights are “our thing” and we’ve discovered that, we can leave them and they’ll always be there waiting for us to get back and show them what we can really accomplish… well. That’s where my trust and faith are right now. That’s really all I have at this point are trust and faith. And twelve weeks ahead. Eighty-four days.

Am I nervous? Hell fucking yes. Oh my God. I am intimidated. I feel sort of like a total poser, because even though I was fairly bad ass two years ago, now I’m just back to my good old pre-training softness. I question if I’m ready to embark on this again… you see, now I know what it takes. The mental aspect of this game is almost more crucial than the actual physical output. This is a battle that goes on within the mind, within the realm of what is possible and what I think is possible, within the realm of what I say I want and what I actually go out and do. This is a test of wills between me and myself.

Is that scary? Well, frankly: yes. To me—yes, it is.

But scary in that “I’m nervous for a first date with a guy I really like” way. In that “morning before the 4th grade spelling bee” way, after I spent days studying all the words printed in the newspaper and feel fairly certain I can at least make it through the words bittersweet, and beautify, and barbell.

Week one.  I’m still part of this club. Why? Because: I’m showing up. Sometimes that’s the hardest part. It’s all downhill from here. Join me for the ride.

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And then there was food

Just came across the ol’ Twittersphere, this here kettlebellissima photo, courtesy of two fabulous fitness gurus and professional male models (Stefan Pinto and Shaka Smith), people for whom neglecting the gym is a serious occupational hazard. When they speak, we can listen!

And in the process, discovered this website as well! Bonus!

One of the most frequent questions that people ask me regarding fitness doesn’t actually have anything to do with the gym! Inevitably the conversation starts off with food. “What should I eat?” “When should I eat it?” and on, and on, and on.

Diet and nutrition are HUGE topics to cover. So I’ll be tackling them little by little.

For today, let’s just start with the sentence in this photo: “Work as hard on your diet as you do in the gym.”

It’s the truth. You can’t kill it in the gym and then slack on what you’re eating. Nutrition for strength training goes hand in hand with a specific workout plan–and both require discipline, commitment, and sacrifice. There’s no shortcut, lazy-man’s trick, or easy way around it. But there are ways to make both enjoyable and rewarding.

Start with this mentality; tell yourself daily that you’ll work your diet like you work in the gym.

Then we’ll talk about food.

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Just Get Really Pissed Off Already

Have you ever heard that physical activity (in my case, weight training) is a great anger management tool?

I don’t know if you have, but let me tell you that this has been a very unexpected side benefit to strength training, and produced a total breakthrough for me in terms of my overall well-being and self-esteem.

So here’s the deal. I am afflicted by something called “nice girl syndrome.” Or, rather, at this point in my journey, I prefer to say that I am a recovering “nice girl.” Affliction has a negative connotation. But we’re all a work in progress, and the goal is to accept you for what you are, who you are, right this moment, not in some future parallel universe when you’ve finally become “perfect.” Not gonna happen!

You’re thinking that NGS isn’t real? Oh, silly you! Of course it is! They even wrote a book about it! “They” being the foremost expert in emotional abuse, Beverly Engel. You can also check out this article in the Huffington Post written by the authors of this book. I’ve read the former and found it extremely useful; I haven’t read the latter.

In any case, as it regards me specifically, in my past I’ve always tried to “play nice,” especially when it comes to intimate relationships and men in my life, because deep down I was truly terrified (without consciously admitting it) of being rejected, abandoned, and ultimately left alone. This isn’t psychobabble, people, I’m telling you the God’s honest truth. That fear made me act in ways that subjected me to mistreatment, being manipulated, taken advantage of, and the like.

Ick, right?

Yep, not fun. However, the good news is that once you’re aware of the pattern/cycle, etc., you can unhook yourself and start getting the courage to speak up for yourself and not be afraid of being your own best advocate, even if that might mean pissing some people off, and taking the risk of not being liked. For me that is a true risk, because it pours salt on that fear wound of being left alone and rejected.

But let’s step back a second. What happens to “nice girls” –or guys–who don’t know how to express their needs in a healthy way, and are afraid to ask for what they really want, and are afraid to tell people how they honestly feel, for fear of being rejected, or left alone? What happens is a whole lot of pent-up aggression. Trust me. It’s internally mortifying to always shove your own needs and feelings down, and especially if you aren’t aware that you’re doing it, you’ll probably end up having a bunch of pent-up anger that has no where to go, and no where to blow. If you aren’t venting it in a healthy, conscious way, it’s going to come out somewhere else, in a less healthy way.

The awesome thing about weight training is that I’ve harnessed it as my most powerful tool for discharging my aggression and anger. Although I continually work to state honestly what I want and need from people, I still have a difficult time facing situations that might turn conflictual, and I still feel nervous about not being “liked.” That’s a continual process. But in the meantime, when I feel really angry, especially when it’s a situation I have no control over, I can turn to my strength training exercises to defuse.

Feeling in love with someone who doesn’t treat you right, who doesn’t care about you as a person, who doesn’t give you the consideration and respect you deserve, and yet you persist in trying to “win them over”? That can be a really mortifying feeling. Why not turn away from that person and instead fling some dumbbells over your head?

One day I got super mad about something in this arena, and instead of being dramatic, and indulging in non-productive emotional bullshit, I got really really pissed and took it out in push-ups. I did TWO push-up pyramid relays starting with 8 push ups, one at the beginning of my workout, and one at the end. That means I did 8 push ups, then sprinted back and forth, then did 7 push ups, then sprinted, on down until I got to one, and I did it three times with a short break in between. If you do six sets of this, that’s 218 push ups, people. It’s amazing the kind of super-human strength you come up with when you channel anger into your physical output.

Everyone says that physical activity is a great way to relieve stress, but that’s very generic. Specifically, here’s what I suggest:

First, find out what your particular stressors are. In my case, it has to do with not valuing myself as a person, feeling worthless and rejected when it comes to men, and not being compassionate with myself–yours might be related to your body image, your frustration in not being able to control your eating, or even just day-to-day frustrations like home and work life stressors.

Second, find a physical activity that you enjoy doing, and that allows you to use your body and mind to release the tension that you’ve built up. For me, weights are a very good counter-balance to the “weakness” I feel emotionally. The physical act of just simply lifting heavy shit is really awesome for that poor voice in my head and heart that tells me I don’t deserve to be treated with love and respect.

Third, make a conscious effort to turn to this activity when you feel the tension becoming overwhelming. This is an important step, because often this is the exact time when you’ll make excuses to turn away from physical activity. Instead, use it as a tool to combat the sense of helplessness that comes from frustrating situations and events where you are beating yourself up for something you can’t change.

These steps have helped me to feel healthier about myself both physically and mentally. I’ve realized that people who love me, love me specifically because I speak my thoughts, and because I feel brave and comfortable in my own skin–NOT because I am trying to be something that I think will please them 100% of the time.

So, no more Mrs. Nice Girl. But in her place: Mrs. Strong, Healthy Girl. It’s a great trade-off, and I wish you, both girls and guys, the same!

As inspiration, I am sharing with you my fitness idol. Granted, Body Rock TV is kind of like soft porn, so try not to focus too hard on her boob job. But seriously? You can’t argue with this chick. She kills it, every time. I love when she finishes and goes, “If you can beat this…. then… you’re gonna make me really angry.” Get it!

What are your particular stressors? How has exercise helped you to handle them? Do you have advice for people in your same situation? What’s worked for you?

One Arm + Dumbbell = Exhilaration

When I first learned this exercise, I thought it was insane, and I had scary images dancing through my head. Super clumsy me + a heavy object that I was supposed to launch in “one explosive movement” over my head, was sure to = disaster, a cracked gym mirror, at least 7 years of bad luck, eternal humiliation. The list goes on.

After a bit of practice, however, I’m getting pretty good at it. And while I started out at 10 kilos, I’m now up to 16, and that is pretty exciting. It’s so awesome when you realize that what used to be painstakingly heavy (it was hard for me to get the 10 kilo dumbbell overhead when I first started) is now a lot lighter.

So, I give you the one arm dumbbell snatch. Why not try it in your next workout? Select a dumbbell that you can “explosively” pump into the air over your head, that’s going to feel heavy but obviously not fly out of your hand. You definitely want it to be challenging, but not so heavy that you can’t get it up in a smooth movement.

I like the description here on the Gubernatrix: The Joy of Strength Training site.

Here’s a nice little video I like, because it shows a girl doing what I want to do by the next 3 weeks. (Remember people: goals!) 16 kilos is equivalent to 35.2 pounds. That’s what I’m at right now. So in three weeks I want to get up to 20 kilos, which is 44 pounds. Here she does a warm-up set of 5 with 45 pounds. I am currently working on these with 4 sets of 4 reps, which permits me to lift the heavier weights.

Then, because we always need to set our standards high and keep progressing, here’s a girl doing it with a 60 pound dumbbell. Kick ass.

And, just so that you’re aware that not everything on the Internets is accurate, look at this video of something called the “dumbbell snatch challenge” which isn’t even a dumbbell snatch. The form is totally wrong. Gotta do your homework before you go into the gym, if you don’t have a trustworthy source providing you information about how to perform an exercise. The idea of me trying to lift my arm up straight overhead (like they show in this video) with a 35 pound dumbbell, without the squat at the end to position your weight under it, makes me feel slightly nauseous. Plus: 30 reps? Careful who you turn to when doing your research and building up your tool box of strength training exercises. If your gym has a trainer, perhaps you can ask them to check your form or explain an exercise to you as well, if you are going in unsure. Nothing wrong with the exercise in this video, to be sure, but it’s not what we’re talking about here.

Start at :55 to avoid all the blabbedy blah in the beginning.

Happy lifting! Go kill it!

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Strapping in for Work

When I first starting working out, I had absolutely no gear whatsoever. I’d always just worn “whatever” to the gym. Baggy cut off sweats, old ill-fitting t-shirts. The equivalent of pajamas, now that I think about it. It almost makes me laugh to think back on.

Once I started getting serious, I realized how ill-equipped I was to enjoy a really hard workout in that kind of get-up. Ew. The technology that goes into athletic apparel, like Nike’s Dri-Fit, serves a real purpose if you’re training like an athlete.

I used to think that buying brand-name stuff was just an overpriced marketing scheme, or way to show labels off. Now I realize that it’s necessary.

My beloved Coach even goes so far as to say that you should always wear name-brand matching top and bottom. “What’s the point of that?” I asked him.

“Shell, when you look good, you feel good, and you can do good work. It matters, trust me.”

And he’s right. I might not always match brand names (that’s still a little expensive for me) but I definitely buy the best I can afford and don’t scrimp any more. As G always says, “Quality over quantity.” Good life philosophy, and great philosophy for fitness.

So once I started seriously weightlifting, my hands were getting really calloused! Honestly I had never even thought about this. At first it was cool. Like this sign that, yeah, I’m lifting heavy shit so often that my hands are kind of getting torn up.

But then it just got to be annoying. My hands were rough and sore, and lifting was becoming kind of uncomfortable.

Hence that picture above. My Everlast weight lifting gloves, my virgin pair. Wow.

G had told me to get gloves. He said, “The cool side benefit is that when you’re in the gym and you put them on, it kind of makes you feel like you’re strapping in to work.”

Yeah, it kind of does. And, now when I’m doing burpees, I get some traction on the floor too.

Going to strap in for work now. Get out there and get your training in today.

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I Never See Results

That’s what I hear a lot, from people who have thrown in the towel and given up on their fitness routine. “I didn’t see any results. It’s just not worth it.”

Have you ever said this? Can we unpack this loaded statement for a moment?

Here are, in my experience, some of the most common reasons that people don’t “see results”

1) They’re focused on results.

Sorry to sound tongue-in-cheek, but frankly people, if you are into fitness just for the “results,” and by results I’m assuming you mean something related to a visibly changed body, increased muscle tone, weight loss, and the like, then I’m here to rain on your parade. It’s like when you shoot for a particular number on a scale, and keep telling yourself that once you hit “that number,” everything will be nice and peachy.

Focusing on results can be useful as a motivating tool, but it shouldn’t be the reason you’re investing your time and energy in a fitness regimen.

Fitness at its best is a lifestyle. That means that results will come, because you are going to be engaging in your fitness routine on a consistent and regular basis with forceful effort. Bringing me to:

2) They give up too soon.

Once again, fitness should be a lifestyle. Any lifestyle choice means it is a part of your daily/weekly routine, and doesn’t come and go with the seasons, weather, moods, etc. Just like eating or getting dressed, or going to work or making time for the things you enjoy doing, your fitness routine needs to be a regular and steady part of your life. That means you aren’t working out until you hit “X” size or “X” weight. Get those markers out of your head. You are working out because this is now part of what you do, every day or at least every other day or throughout the week.

3) They don’t modify their diet.

Let’s be honest here. You can lift weights and do burpees until the cows come home, but if you’re eating Krispy Kremes and drinking margaritas, your body won’t respond to your physical activity. Diet and exercise go hand in hand. You already know that. But it takes dedication to eating healthy in order to see consistent and visible results. When I started training I cut out all bread, pasta, non-water drinks, and sugar. For me personally, that strictness wasn’t sustainable long-term (for example I have re-incorporated bread in a limited amount and I do have more than one glass of wine a week), but for my own personal “results,” it took some major, life-altering sacrifices. So if you’re really hung up on results, you have to make drastic changes.

4) They don’t have a clue what they’re doing in the gym.

If you’re going to the gym, I commend you, as that’s more than a lot of people out there. However, what are you doing once you get there? Do you have a plan? Are you working towards specific goals? No? Then don’t complain about not getting results! You have no specific goals, so you wouldn’t even know results if they knocked you over the head, because you don’t know what results you want! Wait, you do? Ok, good. Start with that as a goal. What do you want to achieve? Then, like you would with any other goal in your life, start doing research about how to get there. Maybe you need to hire a personal trainer to get you going. Maybe you can read up and research on the Internet. Maybe a good book will give you the information and workout plans that you need (I really love this one, which I’ve probably mentioned before.) All that to say: don’t just go to the gym so you can catch up on reading a magazine while you mindlessly put one foot in front of the other on a zero-speed treadmill or bike. Going to the gym is work time. Focus, pay attention, concentrate, push yourself. If you aren’t nearly dying and soaking wet with sweat every time you finish your workout, then don’t you dare come to me complaining that you never see results.

5) No one is going to do it for you.

What is this? People often times don’t take responsibility for their lack of seeing results. Honestly. If you are saying “I didn’t see any results,” ask yourself why. Were you in the gym at least 3 times a week doing a structured training regimen with specific goals? Were you closely monitoring your diet to make sure that you were eating foods to support your fitness goals? Results won’t come to you. You have to work for them. That takes time, effort, and dedication.

No one is going to do this for you. You aren’t entitled to results. But if you work for them, you’ll get them, because at the same time, results aren’t only for “special” people. They are for anyone and for everyone — those who are willing to put in the effort, time, and dedication to making fitness their lifestyle and not just a passing fad.

What has been your biggest challenge regarding seeing results in your fitness regimen?

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Body fat percentages


image from Builtlean.com

I didn’t measure my body fat percentage when I started my hard-core training. When I refer to “when I started,” what I mean is, when I finally decided to dedicate myself to a very serious training program and not give in to any excuses before seeing real results. I gave myself six weeks as a goal, to really push it and work the diet and be in the gym training very hard for about an hour 4 to 5 times a week.

That is in fact what I did (and you can read my thoughts on the process if you go back to my first few weeks of posts, from last June/July). And, judging from the photo below of me flexing my little guns, I think that results have been good so far!

So a couple weeks ago I was learning how to measure body fat with skin-fold tests using a caliper. (As a funny aside, the measurement I used is called the “Jackson-Pollock” measurement, which is amusing to me. How is it possible that a Jackson and a Pollock got together to measure body fat? Shouldn’t they have been splattering paint on canvases together?)

I was excited to find out what my body fat percentage was, given my training regimen and modified diet which cuts out a lot of bread, pasta, sugary drinks, and adds a lot of protein.

My percentage was 14%. On a chart, this comes out as “lean” or in the lower range of athletic percentage of body fat. (I’m 35 years old.)

People! In just a matter of like four months, I became an official athlete! Is that cool or what??! Yes. It is.

Coolest part too is like my beloved Coach always said (I sound like an old granny reminiscing on my youth) “Shel, remember. It’s a lot harder to make change than it is to maintain change.”

And he was right. It was damn hard those first couple months to kick ass so constantly. But now that I’ve broken through, it’s a matter of maintaining that change and making continual progress. And as I mentioned in my last post, one of the great satisfactions about fitness, besides the stress relief and overall well-being, is seeing the physical results. That motivates me every time I’m in the gym to keep at it. Once you get it, after such hard work, you sure as hell don’t want to lose it!

Here’s another article about recommended body fat from Livestrong, a great wellness website.

One last thought: it can be very useful to use numbers to gauge your progress. But truly, if you’re going to make fitness a LIFESTYLE, which is what the ultimate goal should be, then just use numbers as occasional baselines to see where you’re at. Perhaps getting a body fat analysis and weighing yourself once in the beginning of your training program, and then maybe every 6 weeks or so after that for the weight, and maybe after 6 months for the body fat. Numbers don’t tell the whole story! Watch how your clothes fit, how you feel, and what people tell you about your mood and your body.

Today’s challenge: What’s one step you can take today to cut down on the sugar in your diet? Maybe give up one can of soda, or skip adding sugar to your coffee?

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Step Off

Step Off

Trainer Nation Photo Shoot. We look mean but we’re really just teddy bears. Except when we train or teach boot camp. Then we are really mean. But only out of love.

Simple Satisfaction

I’m going there. Because frankly, I’ve been working really, really, REALLY hard in the gym for the last three months, and I’m starting to get these. Simple satisfactions. These moments where I’m like, WOW, that’s good stuff.

I always used to get totally annoyed by “fitness” people. I totally do not consider myself one of “them,” not even now that I have some muscles to show for it. Because I always had this idea that “those” people were stuck on themselves, and all into themselves, and vain, and all they cared about was their appearance. I thought the ONLY REASON for going to the gym was to SHOW OFF.

Now. This is totally NOT the reason I go to the gym.

I go because I like to feel super strong and bad ass lifting barbells, dumbbells and the like.

That being said, I’m as human as the next person, and I’m starting to get some seriously satisfying moments from my time spent in the gym.

1) Trust me. Once you start to see physical results, ie, you actually start developing muscles on your arms, back, legs, and abs–it feels good to look at yourself in the mirror. I don’t train specifically for this. But I’m not going to lie to you: when I lift weights and see my muscles doing all that work, it looks cool, and it makes me feel even more motivated to keep going. If you aren’t there yet, all I can say is keep going. Once you get there you are going to feel SO rewarded.

2) Things that used to be heavy, just aren’t anymore. That’s cool. Especially as a girl. It’s nice when you can lift more than the men around you. Makes you feel … well, just good. Strong.

3) Clothes fit differently. It’s nice that my clothes look better on me. Having broader shoulders gives your body a different visual sense of proportion. It makes your waist look thinner. And my waist has lost inches. Weight-wise I haven’t actually lost that much. But the way my clothes fit has totally changed. I’ve lost pretty much two whole sizes.

4) There is nearly no moment quite as satisfying as when you totally kill it in the gym, and then you get to drink that protein shake after. I don’t know why this is so, but it is. Protein shakes aren’t even that tasty, really. But for me, there’s this total sense of satisfaction. It’s part of a ritual. When I drink it, before I even get in the shower, it’s like, YES. I did it again.

I think rituals are totally important, and the whole protein-shake-after-workout one is now sacred for me. I look forward to it.

There’s something meditative about going into the gym, doing your same warm up routine, same stretches.

The rewards of training are so more far-reaching than simply “being in shape.”

The further you go, the more you discover along the way.

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