Sore muscles?

Try foam rolling...

When I get sore muscles I usually stretch....isn't that what we have all done?  Well...sometimes stretching is not enough.  During my workout on Friday I did  some one-leg deadlifts with a heavy kettlebell and that evening I could feel the soreness kicking in.  I knew this weekend was going to be filled with some "ooowww" moments when I sat down or bent over.  I decided to start foam rolling that night before the soreness reached its peak.    I did about 10 minutes each night and it reduced the soreness by 75%.  I won't lie....foam rolling doesn't feel great...but the effects are worth the discomfort.  It is like a deep tissue massage.  Hurts so bad but afterwards feels so good.

Foam rolling has many benefits and I am trying to make it a regular part of my fitness routine...not just when i am sore!

Here is an article with many links to other excellent articles on this subject.

I Can Do This

Read this quote on manbicep.com this morning and had to share it.  

A new member started coming to my classes after the New Year.  She was going hard core and coming at 5:15am.  We all welcomed her.  She told us that she is usually good for 2 weeks and then she quits.  "Well you won't do that this time", we told her...we encouraged her every morning.  What I wish I had said was this:

"You must change your thoughts.  You have already allowed yourself to quit after 2 weeks.  If you want to change that cycle you must change your thoughts...create a new mantra.  You don't have to quit after 2 weeks."

Sure enough we didn't see her again after those 2 weeks.  I bet she loved the way she felt when she was working out.  I bet she hates seeing her bank account each month when $40 is deducted for the gym membership.  I bet she wishes she was still coming.

I have moments when I want to quit.  I struggle to get out of bed some mornings.  My mantra is "I can do this".  When the "i can't" messages start flooding my mind I replace them with "I Can Do This".  

And you can do it too.  Write down all the negative phrases that are keeping you from your goals/dreams and replace them with phrases that will push you forward.  Thoughts lead to action....let's make sure we are going in the right direction.

Spartan Race

Earlier I posted about having a goal.  Something you are training for.  Something to keep your routine changing so your body keeps progressing.  

 Back in November 2011 my client Noelia and I signed up for the Spartan Race.  This gave our workouts a focus.  I based our training on having to pull up, lift heavy objects, crawl, run uphill, etc.

Another benefit was getting our friends and family involved.  If you can get the whole family involved it helps keep you on track.

Here we are after the race....covered in mud and feeling exhilarated! We loved it so much we have already signed up for next year!

Powerlifting

I love this article.  I love reading about women who lift VERY heavy (think 2x their body weight) and aren't bulky.  When I am not teaching extra classes I try to fit in a heavy lifting day once a week.  It was so exhilarating when I was able to deadlift 145lbs...it made me want to lift more!  In a few days I will post other links where you can read about other women who lift heavy...and aren't bulky(gasp!)

I'm a Woman and I Love Powerlifting.

By Dana McMahan for Blisstree.com

I spend four days per week in a gym; on days off, I pine to be there. I lift hundreds of pounds, sport smeary chalk prints on my sweat-soaked clothes and listen to cacophonous music at dangerously loud levels when I train. I attack large, bloody-rare steaks like a caveman. Am I a 275-pound shaved-headed dude with my bench total dangling as a charm from a gold chain around my thick neck?

Nope. I’m a 100-pound, 30-something female food writer who has fallen in love with powerlifting.

keep reading....

Core conditioning and Back pain

My family has a history of back pain....genetically speaking.  My dad and sister are disabled due to spinal issues....so it is always in the back of my mind(no pun intended).  I strive to keep my back 'healthy' with the exercises I choose and activities I pursue.

Lately I have been reading about strengthening the core region and found this article and video very educational.  I don't believe I will be doing anymore crunches with my clients!

I recently put some information on the bulletin board outside the group fitness room about different cardio options.  Every week I see the same people slaving away on the ellipticals...watching the calorie counter....feeling like the 'must' burn a certain amount of calories or their workout won't count.  Some people take Body Pump and then spend time on the elliptical.  Research has shown that although you will burn more calories overall doing the elliptical at a steady pace(steady state cardio)-  a shorter workout consisting of high intensity intervals will burn more calories AFTER the workout is over.   With our busy lives we don't have 60-90 minutes to spend in the gym...so why not maximize our time with some HIIT training!  Keep reading to find out more

Don’t have an hour for cardio?  Good!  

by Marc Perry, CSCS, CPT  www.builtlean.com

When most people think of cardio, they think of long, boring jogs, or endless hours on the elliptical. I’ve got good news for you: there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. It’s called High Intensity Interval Training (HIIT) and this article will give you the basics so you can take your body to a new fitness level.

What is High Intensity Interval Training?

High Intensity Interval Training(HIIT) involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.

Why Is HIIT the Best Cardio to Burn Fat?

Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower. In addition, Interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.

As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). You burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

Sample HIIT workout CARDIO

1. Pick your work:rest ratio.  Beginner?  Start with a lower work time and a longer rest....20:60.  As you get stronger increase your work and decrease your rest. 30:45 
2. Pick your exercise.  Elliptical, treadmill, bike, running, jump rope, box jumps,  jump squats, burpees,etc.
3. Set your timer and GO!  Repeat for 6-10 cycles.  Beginner? start with 3-5 cycles.   

As you get stronger be sure to introduce changes into your routine to keep your body progressing.  

The Race

Love this video.  

Don't ever give up.