The New Man Bicep Move
So Candy and I fell in love with the burpee box jump today. How do you do it? You perform a burpee but instead of just jumping straight up at the top, you jump onto a box. It is tough but wonderful.
Of course the push up/pull up pyramid afterwards wasn’t too fun, but at least we found a cool new move!
Try it!
Get your feet all the way on the box though please!
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?
A “Thank You” to my Man Bicep Males
I’ve loved lifting heavy weights since I was taught power lifting in college. But I do owe my current obsession with heavy lifting to Ryan and Brian.
Me in college when I'd just started the heavy lifting.
After college, I continued to lift. I did higher reps and challenging weights, but I never worked toward increasing my one rep max. I even threw in some P90x and Insanity (I highly recommend the P90x, but Insanity, I’m not a fan of). I was doing lots of cardio (not chronic cardio, but still cardio).
I shed all the weight I had gained since the end of my collegiate athletic career. I also shed a ton of muscle. I was just plain old skinny.
Ryan had also lost a lot of weight on the low-fat diet we did for 90 days and he decided he wanted to stop P90x and get back into heavy lifting. He invited me to tag along.
So Ryan and I began my first round of truly heavy lifting since college. My bench max went back up. My squat and deadlift got stronger. We were doing sets of 5 reps, and I was getting stronger and adding muscle. I gained 15lbs over the next 8 months of lifting with him. Part of it was definitely muscle and some of it was definitely fat. My diet had sort of gone out the window. And I had an excuse for that. I was bulking. HA!
So Ryan and I continued to workout until he hurt his back. He then needed to take time off, and I was left to lift on my own.
I continued our routine, but had hit a plateau and was making only the smallest of gains. It was hard lifting super heavy weights with no one there to spot you. That’s when Brian joined the staff at our gym and we began working out.
Brian worked on my lifting form. He changed the rep scheme. We did sets of 1-5 reps. We worked on increasing my one rep max. And boy did it increase.
Before I was stuck at 205lbs for deadlift. Now I’m up to 265lbs (and that is after reps). My squat and bench have gone up too. I’m at about 110lbs on bench (I’ve only gotten that once) and 205 on squat. Again both of those numbers are after reps so my max weights could actually be a bit higher! And I’m still working on getting those numbers up. I want to deadlift 300lbs, bench my body weight (120lbs) and squat at least 250lbs. I want to be a BEAST! haha
Brian also helped me relearn the snatches and cleans that I hadn’t done since college. Which I now love! There is something about mastering those explosive power movements that makes you feel so good. They are just SO COOL! Also, I’ve needed to work on them to pursue my other fitness passion…crossfit.
I got into crossfit because of Ryan. He introduced me to it when I visited him in California. We did a squat, pull up, push up, sit up workout in his backyard. It was hard and I liked it, but I didn’t fall in love with crossfit until I did the Murph. Yes, I’m a bit sadistic.
The Murph is: Run 1 mile, 100 pull ups, 200 push ups, 300 body-weight squats, run 1 mile. You do it as fast as you can.
That was probably the hardest workout I had ever done before. I got dehydrated and suffered a migraine, but I fell in love with crossfit because of that workout. Is there something wrong with me? Uhm..yes, probably.
But basically to sum up my ramblings today…I just wanted to say a big “THANK YOU” to both Ryan and Brian. Both of you have been such a big support. You two encouraged me to lift and have made me fall in love with heavy weights and grueling workouts. You two have inspired me to try to encourage other women to start lifting heavy weights!
So “Thank You Ryan and Brian, my Man Bicep Males!”
“Just because it’s in a box doesn’t mean it’s not healthy”
Uhm yes it probably does.
Sorry Women’s Health Magazine, but I don’t really agree with your list of “The 125 Best Packaged Foods For Women.”
First off, the “Sweets and Treats.” I love ice cream, but no matter how “low-fat” or “sugar-free” it is, IT ISN’T HEALTHY! Sorry. Save your ice cream for your cheat day and go all out with the full-fat, full-sugar kind.
Secondly, “Cereal and Breads.” No matter how “enriched” a cereal is, it is still just sugary carbs. Eat some fruit or vegetables if you want the vitamins and minerals in your breakfast cereal. And bread…let’s not even get started on bread. You think you are eating whole grains? Take a look at the ingredient list. Strike two Women’s Health Magazine. I’m still looking for the healthy packaged foods.
The third category on the list is “Pasta and Rice.” Even Women’s Health couldn’t make up an excuse as to why packaged rice and pasta is good for you. That is why the list is hidden on the side. Enough said.
This is the first category in which I found something I would actually use! Olive oil! But right after seeing the olive oil, I saw Canola oil. I don’t care how many Omega-3s you put into it, IT STILL ISN’T GOOD FOR YOU!!!!!! CANOLA OIL BAD – END OF STORY! On to the next category.
“Snacks, Crackers and Chips.” So I’m not even going to comment on the crackers and chips. But I was excited to see nuts in this category. Of course they are all flavored or probably cooked in canola oil so I wouldn’t touch them…BUT plain nuts in a package WOULD be good!
Ok…really….”Frozen Meals!?!” I don’t care if the label says “Organic” or “All Natural,” there are still a bazillion other ingredients that are put into that meal to make it taste good? If you want a truly healthy frozen meal, make a meal yourself and freeze it. Otherwise, stick to the fresh stuff. Please.
“Drinks”…..Uhm…drink water? That is a healthy drink. Why isn’t it on the list? Maybe because water isn’t a sugary drink and sugary drinks seem to be the only thing on the magazine’s list.
The next category on their list is “Soups.” I’m sure a couple of these could be decent. Please just read the ingredient list before you purchase them.
So this category worries me a bit…”Fruits and Veggies.” I definitely consume a lot of plain, frozen vegetables and fruits, but the “fruits and veggies” that Women’s Health decide to include on this list…well they look very “if-y.” Fresh is definitely best. And if you get a bag of packaged fruits or vegetables make sure that the fruit or vegetable is the ONLY ingredient on the list.
“Dairy” is the next category on the list. Eggs are good. Added omega-3s are good. But other than the eggs on the list, avoid everything else. Seriously, the rest is crap. If you are going to eat cheese, get the full-fat less processed stuff. And those fake spreadable butter things…death in a dish.
They included chicken nuggets in their “Meat and Seafood” category. Oh…my…god….How are those healthy? Really…please explain. The only redeeming food in this category is potentially the Great Range Bison Pot Roast. My only question is, what is added to it?
So yea…if you pretty much avoid every food listed on Women’s Health Magazine’s 125 Best Packaged Foods, you will probably be following a fairly healthy diet.
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 IÂ 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!
Realizing the benefits
It’s one thing for a client to see her weight dropping when she steps on the scale, and it’s a whole other ballgame when a client realizes how much stronger she feels performing day-to-day life tasks because of her workouts!
Yesterday Lois had that epiphany.
Over the weekend she went to see her granddaughter. She picked her up and carried her. She chased and played with her. She spent almost the whole weekend on her feet – shopping, hiking and playing.
And yesterday while she was warming up for our session, she says to me “It has never been as easy as it was yesterday to pick up my granddaughter. And I had no problem carrying grocery bags up stairs, and I even went for a hike on Sunday and walked faster than I have in a long time!”
The week before Lois had already seen her weight drop 9lbs, but that hadn’t yet convinced her of how much the workouts were helping.
She said she was excited about losing the weight, but felt disappointed that she always felt so out of shape during the workouts. I told her that I was constantly pushing her and challenging her limits, which was why she didn’t necessarily feel like she was doing “better” during the workouts.
I also pointed out to her that she had in fact made great progress during our workouts. She could now hold a full plank for 30 seconds when before she could only hold one from her toes for about 15 seconds. She could now also hold a wall sit for 3 rounds of 30 seconds when before she couldn’t even hold a wall sit for 5 seconds.
She nodded at me, but she said that while that was all wonderful, the first time she truly felt like she was in better shape was this past weekend with her granddaughter.
I can’t help but smile at her statements because I’ve always believed that you workout so that you can enjoy life more.
So what better reason is there to get in a workout today? Start lifting to live a better life!
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 