Category Archives: Uncategorized
Happy Birthday to My Man Bicep Sister
Happy Birthday Candy! In celebration, Candy and I will be spinning and doing yoga today. Yoga…uhm…
I haven’t done yoga in a while. And I should be doing it more often…like almost once a week.
While I don’t think yoga should be the only workout that you ever do, it does have some great benefits!
Here are some benefits:
1. Improved flexibility.
2. Improved strength – Holding warrior one (aka a low lunge) or doing a chataranga (not sure if that is worded correctly but it is essentially a push up) isn’t easy! How could holding a lunge or doing a push up not make you stronger?
3. Improved posture – Stronger and more flexible muscles = better posture.
4. Improved lung capacity – Yoga focuses on deep breathing which can help you relax and increase your lung capacity.
5. Improved mental state – Yoga will help you relax. It will also teach you to relax while holding uncomfortable positions. This is, in my opinion, the second biggest benefit besides improved flexibility. I’ve found that most of my clients give up mentally before their bodies actually have to. Yoga teaches you to be mentally stronger. It can really help you push through those last painful reps during a weight workout.
Ok so enough about the benefits of yoga. HAPPY BIRTHDAY BEAST JR.!!!
Boo for Back to the Grind
Today is the last day of outdoor fun and warm weather. Tonight we head back to Boston, which seems to already have been hit by cool fall weather.
It is so much harder to live an active “primal” lifestyle in a place that isn’t warm year around. More about that tomorrow though.
For now…check out this post about self experimentation on Mark’s Daily Apple. It backs up my Experimentation post.
Is lifting form important?
Why doesn’t there ever seem to be a simple yes or no answer when it comes to exercise?
I constantly worry about my form and I always cringe when I see people (mostly men…yes you men who think you know everything about lifting) lifting heavy weights with improper form. You CAN hurt yourself if you are lifting heavy weights with incorrect form!!!! Your back shouldn’t be rounded when you do a deadlift!
Poor back!!!
If you are just starting to lift or even an experienced lifter, it is always good to have your form checked and to learn correct movement patterns. It will help prevent injuries from occurring. Also, when you use correct form, you will be engaging the correct muscles which will help you lift more!
BUT…yes there always seems to be a BUT…
But while form is important there are going to be times when you need to push through those last couple reps even though your form has broken down. Pushing through those last awful reps is what is going to make you stronger.
As a trainer, I allow some clients to have less than perfect form when they are starting out. I’ll spend part of our session working on their form, which will help them as they get stronger. I want them to develop good movement patterns so that they can prevent injury.
BUT (again with the buts!) I also do sometimes just push them to move even if their form breaks down a little bit. If your client wants to lose weight, they need to move. Plus excess weight could be distorting his or her movement patterns. SO sometimes letting someone work up a sweat is more important than focusing every second on proper form. BUT don’t let them go too heavy if their movement patterns need some work.
I guess a rule that I go by is that it is ok for form to break down when:
A. You are performing the last couple reps of a set. (This means you used a challenging weight!)
B. You are performing a max rep.
C. You are overweight and trying to learn form, but also just starting to become active. (Add weight slowly as your form improves. Using heavy weights with bad form for more than a few reps will put you at risk for injuries.)
Let me know what you think! Is form important?
Love Your Body
I guess I’m on a little Nike kick right now, but I LOVE THESE ADS! I love my muscle!!
They should add something about the cuts from shaving badly as well haha
I'm working on this one...gotta love the kettlebell swings and deadlifts!
Now the Man Bicep sisters definitely have these. And so does my mom!
Be proud of your muscle!!! 🙂
Nike may be on to something – Just Do It
People please just stop with the excuses already and JUST DO IT!
Love it Nike!
Client: “I don’t think I can do another burpee.”
Me: “Take a deep breath and JUST DO IT! You’ve got this. Come on!”
Client2: “I don’t have time to workout on my own.”
Me: “Just try 20 minutes at home.”
Client 2: “But…”
Me: “Just do it!”
I promise I’m not a mean trainer, but sometimes the complaints and excuses get overwhelming. Sometimes I just want to throw up my hands and scream “SHUT UP! STOP THE BULLSHIT AND JUST DO IT!”
But I don’t say that…out loud at least.
But seriously, how do you know you can’t do something or don’t have time for something unless you’ve actually given it a shot? How many times have people said “they can’t” before they’ve even tried?
I know, unfortunately, that I’ve been guilty of this at one time or another. There are definitely weeks when I walk up to the deadlift bar with 200 some pounds on it and think..”I can’t do this.”
Sometimes those four words slip out and then I hear the frustrated tone in Brian’s voice as he says “Yes you can. Just do it. You’re a beast.” I love the “you’re a beast” part by the way….
Anyway, back to the “Just do it” part. I really do think Nike is on to something here. If instead of saying “I can’t” we just said “Just do it,” I wonder how much more we would accomplish? I wonder how much faster we would achieve our goals?
So the next time you are about to say to yourself or your trainer, “I can’t_____” instead say “Just do it.” See what happens. I’ll bet you’ll make a lot more progress toward your goals than you ever thought possible.
Please stop being the person that says “I can’t.”
Also, I thought of you Mom when I wrote this. You always used to tell me “Just do it” when I played matches. 🙂
Bucket List
So this weekend we are being hit by storms from Hurricane Irene. Right now it is just rainy and windy, but since I have no desire to go out in the mess, Ryan and I have been watching movies.
Last night we watched “The Bucket List.” It was cute and entertaining, and it got me thinking about what I would put on a “fitness” bucket list.
Would I put, “Run a marathon?” Would I want to do a triathlon? I mean those are definitely the most popular “bucket list” fitness things for people to do, but I can’t say I have a great desire to do either.
I hate running, and I really don’t think a sprint triathlon would be challenging enough…not to sound cocky.
So what would I want to do? Below are the things I’ve thought of in no particular order. Some are very random, but whatever!
1. Take fitness photos because I’ve gotten my body fat down and have six-pack abs.
2. Enter a fitness competition.
3. Deadlift 300lbs at least.
4. Enter a crossfit competition.
5. Take a long bike ride across numerous states in the U.S. and see the sights.
6. Be in such great shape that I can do any activity that someone invites me to do. (Yes this is very general, but it would be awesome to feel in shape enough to go do a 2 day bike ride at the drop of a hat if someone asked me to.)
7. Help at least one woman go from never lifting to being able to do every power lifting move with a very respectable amount of weight.
8. Experiment with numerous diet and exercise plans and be able to give advice about what works. (Already started on this one!)
9. Own my own gym where women have to lift!
10. Have Man Bicep become a movement and get 1 million views. haha 🙂
Ok so some of these are silly, but they have definitely gotten me to start thinking about what I really want to get out of my workouts and personal training.
What would you put on your fitness bucket list?
Why always “the fastest way?”
And once you start eating again, BOOM! 10lbs gained instantly.
Why are half the fitness articles I see in women’s magazines in someway titled with “The Fastest way to ____________?” Why does it always have to be “the fastest?” Why can’t it be “the BEST?”
I mean who wouldn’t want 6 pack abs in 30 days? I definitely would. But the “quick fix” that will only take you 30 days to get 6 pack abs will then only take you 15 days to put the weight back on. The “quick fix” will fix things quickly and will even more quickly make your situation worse.
So why do people keep seeking out the “quick fix?”
BECAUSE WE WANT IT TO BE EASY! DUH!
BUT…it isn’t. Bummer!
Yep that is the cold hard truth. Getting a lean, toned, sexy body isn’t easy. Go figure.
BUT there is a way that, with a little patience and dedication (yes, you read that correctly…PATIENCE), you can get a beautiful body. With proper diet and exercise you can reach your perfect body (not the perfect body as seen in magazines, but the perfect body based on your genetics).
What do you have to do to get this perfect body? Well there isn’t one general prescription that works for everyone. Some people have trouble gaining muscle. Some people have trouble leaning down. Some people just can’t stand a low carb diet while others can’t stand living without fatty meats. Because everyone is different, the only way to figure out what truly works for you is by experimenting. That is why I help and encourage my clients to experiment.
Try different diets. Or even read about the diet experiments that others do. Do research about low-fat diets, primal diets, paleo diets, ketosis diets and any other diets out there. By researching different diets and even trying them out for about a month, you will be able to find one you that you can stick to for the long haul. If you want some help finding the right diet for you, post your questions in a comment here, and I’ll help you find answers!
And don’t just experiment with your diet. Also, vary up your workout routine. See what works. Experimenting with your workout routine will keep things interesting. Also, changing things up every 4-8 weeks will help keep you from plateauing. Do rounds of heavier lifting and rounds of lighter weights. Throw in some circuits every once in a while. Mix it up and keep your body guessing! You will get the best results that way!
Remember, doing something that says it will get you “the fastest results” can also mean it will also cause the fastest rebound. Try to be patient with your diet and exercise program. If you remain consistently dedicated to an exercise and diet plan (as long as it is a legit plan), you will see results. Just give it time!
Untraditional Workouts
So I read some blogs the last couple of days that had some interesting workouts – and I don’t mean interesting in a negative way.
Hmm...I hope someone doesn't drop the rock on their toes.
Fitbomb blogged about MovNat workouts. MovNat means “natural movement” and re-trains your body to move according to human nature. It unleashes your primal side! Or as Fitbomb says, “MovNat is about moving your body as nature intended, and doing so as efficiently, safely and practically as possible.”
While MovNat would ideally be done out in nature, a playground can also be used. You can do the monkey bars and climb up and down the poles…it isn’t as easy as it was when you were little, but it is a great workout! What better way is there to get in a workout than playing on a jungle gym and soaking up some sun!
Another post on “wacky workouts” was done by Charlotte on The Great Fitness Experiment. While Charlotte wasn’t turning primal, she did take her workout outside the gym.
Charlotte practiced a routine for a flashmob in the gym and then the group actually preformed the dance at her friend’s wedding! While I’m not much of a dancer that sounds like a lot of fun!
I’m not saying that you have to, or even should, try either one of these workouts. My point is that you can find ways to make working out fun! Don’t drop your workout routine because you are getting bored! Find new ways to make working out exciting!
Go paddle boarding; go skiing; go dancing…or maybe even just go outside and climb a tree! Do something fun and new for a workout this week!
Skinny-fat
Yep you can be skinny and fat.
What does it mean to be skinny-fat? It means that while you may have a low body weight, you also have barely any muscle. Because you lack muscle most of your body composition is made up of fat; therefore, making you skinny fat.
I know lots of women who are skinny-fat not because they have a bad diet (although some do) but because they are afraid to lift weights and instead do chronic cardio, which actually only burns the little muscle they do have. AND the worst part is, these women think they are healthy because they are skinny!
BUT THEY AREN’T!
Being skinny doesn’t equate to being healthy. The less muscle you have, the less work your bones do. The less work your bones do, the more likely they are to become fragile!
So could it be that the skinnier you are the more at risk for osteoporosis you become? YEP!
And what can you do to lessen your risk for osteoporosis? LIFT WEIGHTS!
Here are some other reasons to trade in your skinny-fat lifestyle and start lifting.
Are you ready to pump some iron yet?
Man Bicep 