I wish I was one of those people that looked cute when working out. š I make weird faces and pull my neck so I have a double chin sometimes. š¤¦š¼āāļø Oh well. Whatever gets the job done!
ā¢Front raises 4 x 10 w/ 25lb plate
ā¢Lateral raise 4 x 10 w/ 10lb DB
ā¢Shoulder press 4 x 10 w/ 15lb DB
ā¢Front cable raise 4 x 10 w/ 10lb weight stack
Obviously you can adjust the weight and reps to cater better to your own body. These are just what I am doing for the week! Happy lifting!
Some people expect to see huge changes and major progress milestones when they start on a new diet and workout. For some this may happen. For others itās a slow progression. I think you should celebrate even the smallest milestone.
These two pictures were taken three months apart. I started back on my daily apple cider vinegar and made a few small changes in my diet. The skin on my stomach (where my pregnant belly was) has tightened a bit and Iāve lost an inch around my hips/waist. An inch may not seem like a lot to most people but for me it is. Iām not exactly a big human. Iām 5ā3 128lbs and have a BMI under 22. Iām what youād consider average size for a fit person. I donāt want to lose a ton of weight. Sure, I have a little I could shave off. But mainly my goal is to build a little more muscle and maintain my size. I try not to focus too much on the scale. Weight can be irrelevant to some of us. On a ānormalā health-line chart, I am considered overweight for someone my height. HOWEVER the general average doesnāt factor in muscle. So my weight may seem heavy on this scale but itās due to the muscle I have āweighing me down.ā Not a bad problem to have!
I always tell friends, be careful when weighing yourself. Your scale isnāt telling you your muscle to fat ratio (unless you have one of those fancy scales š). If youāre working out and eating well, and see the numbers go up, do not freak out!! When your body starts to burn fat, those fat pockets deplete themselves of fat cells and fill up with water till the body shrinks them and they all together disappear (for some). Not to mention youāre probably putting on some muscle which will add to that extra weight. Base your size off your clothing! Are your pants starting to fit a little looser? Maybe they actually fit better now! It all depends on where you started. Everyone is different. Try not to compare yourself to others too much (I know easier said than done). Your body type is different than everyone elseās. No two people are the same. What works for some might not work for all.
Measure yourself, monitor your clothing changes, do whatever helps you to see those small but big changes. Celebrate even the littlest milestone. You deserve it!
These will get your butt and thighs burning. You should feel it in your butt, thighs, back and arms the next day!
ā¢Squat raises (version 1) 4 x 12 w/ 25lb plate
ā¢Cross lunges 4 x 12 w/ 40lb bar
ā¢Teeter Toters (this is what we called them when I was a gymnast) 4 x 10 w/ 20lb KB
ā¢Squat raises (version 2) 4 x 12 w/ 25lb plate
In college after I stopped cheering (yes I was a college cheerleader. Go Tech!), I needed an outlet. I loved to workout but it wasnāt enough at the time. I was so used to the thrill of being on the field during football games in front of 80k people. I wanted that thrill again. A trainer at the gym I was going to approached me and asked if Iād ever competed in a fitness/figure competitions. After talking to him a bit I thought ok this could be the thrill I need! I told a few good friends at the time what my plan was and almost all were supportive. Some were confused and thought I was getting into body building (not that it’s a bad thing, BB just isn’t for me). One friend actually said to me āyou already look like a man with the muscle you have, why make it worse?ā That comment would make a lot of people insecure. Not me. I saw it as a challenge. I thought, Iāll show you worse! And by worse I meant more lean and fit! I had muscle but it was thin muscle. My legs were muscular from tumbling and stunting. My arms were sculpted but not huge. So I used this negative comment as fuel.
I competed in my first figure competition that year and loved it! It was the scariest most exciting feeling ever! Iād never felt anything like that in my life! Itās one thing to stand in front of 80k people in a crop top uniform and tiny skirt and have them all lookin at you. Itās another thing to be in a swimsuit and have them literally judging your body! I remember shaking like a leaf up there. But I was so proud of myself after I finished. I took 9th out of 26. Not great but not horrible for my first time around. Not to mention I knew nothing about diet at the time so I was just winging it!
Looking back on old pictures now I still don’t see where the muscle I had “looked like a man.” I’m bigger now than I was then when I started. I have to think that person was just insecure and jealous themselves.
Now days I donāt compete on a competition stage but I do push myself in the gym like I used to. I love to look in the mirror and see muscle. In my mind I think back to that former friend and the comment they made and it makes me smile. They saw man muscles. Well guess what, my husband loves it. He actually told someone the other day his wife was jacked. To a fitness lover that just makes your heart melt.
Forget the negative Nancyās of the world. Donāt let them tear you down. If youāre like me, use it as fuel! The only thing that matters is what you think, and of course the positive people around you who will lift you up!
Isnāt it crazy how new workout clothes make you feel like you get a better workout? I swear if I could get a new outfit every day Iād have the best workouts! Ok maybe not literally but Iād feel great about how I looked. Positivity in yourself definitely benefits you in so many ways. I used laugh (internally) at people who bought cute or matchy little outfits for the gym. I thought it was so ridiculous to spend a lot of money on something thatās just going to get sweaty and gross. But I understand it now. Those outfits made them feel good about themselves which in turn made them feel like they could do a better workout! Did the outfit change their workout? Maybe a little. They might have been more comfortable and able to move better. But it didnāt help them lift heavier weights or do more reps. Itās all about the mental game. When you feel good about yourself and what youāre wearing, that positivity boosts your mood. A positive mood can give you more energy therefore fueling your workout!
If youāre someone who feels better about themselves when they get a new workout outfit, then treat yourself every so often and get a new one! Make it a reward when you hit certain milestones! It might actually make you work harder and push towards that goal!
I typically change up my workout routine every 6 weeks. If I was able to get to the gym more I would probably change it up every 4 weeks. But 6 is good for someone like me who can only get there a couple times a week. When I change my routine, I rotate in and out different exercises and change the sets of weights I do with them. You never want to do the same workout for too long because your body adjusts and gets used to it. When your body adapts to an exercise it will burn fewer calories because it’s not working as hard. Changing up your workout routine “shocks” your body. It has to work harder therefore you will burn more calories and avoid a fitness rut.
These are 3 of my favorite leg day exercises that I have in my leg day workout routine for the next 6 weeks. None of them is to difficult but they will definitely get your butt and thighs burning!
I had a friend talk me into trying out Orangetheory with her. Sheās had a membership for a while and loves it. Sheās also the one who talked me into going to SoulCycle. I knew nothing about Orangetheory so I figured why not give it a try.
If youāve never been itās basically circuit training. They had us using the rowers, treadmills, bosu balls and free weights. Apparently itās different every class. For the first twenty minutes I would say I hated the class. I like knowing what Iām in for and what to expect. I felt like I was trying to find my way for the first part. After a bit I got into the flow of things and started to relax and get into my workout.
There is a large screen and it shows everyone stats as theyāre going. I like but hate this. I like being able to see my own stats but seeing others compared to mine brought out my competitive side. They have colors for heart rate zones. Grey(lowest), blue, green, orange and red(highest). The goal is to keep your color in the orange. Every so often the instructor calls out everyoneās names who are in the orange to praise them. I didnāt hear my name one of the times which pissed me off. (Thereās my competitive side.) No I wasnāt pissed at her, I was pissed at myself so I pushed harder to get my heart rate in that orange target zone.
After the class ended my friend asked how I liked it. I honestly felt indifferent. I really feel like I need to go again and give it a second chance. The confusion at the beginning, trying to find my way, really threw me off. However, like I said I did start to like it eventually. So it looks like Iām going back to give them another try. That way I can really give them a fair chance now that I know what Iām in for.
As I said before, I HATE group classes. I didnāt love this group setting but it definitely could have been worse. My class was small (8 people) which I didnāt mind too much. Apparently during busy times the class can have up to 20 or so. That would not work well with me. Too many people to ācompeteā against. Lol š At least Iām honest right!?!
If youāre thinking about trying Orangetheory Iād say go for it. Again, Iām indifferent. Hopefully once I give them a second try Iāll be able to decide whether itās something I could continue doing on occasion or just push of to the side as a āwell I tried.ā So for now my opinion of them is to be continued……
Iāve pushed hard at workouts these last few weeks and Iām finally feeling like myself again! My muscles are rebuilding, I feel stronger and Iām more energetic. Iāve been detoxing and clean eating this week so thatās definitely made a big difference! I swear my body is just all around happier!
Looking back at pictures of myself over the years from when I was competing and ārippedā or when I was living at the gym eating minimal and skinny as a rail, I see what look I like best in pictures. I like a balance. Muscle with a little softness. Thatās my look. Itās fitting to my height and frame but also decently easy for a busy mom like me to maintain. There are always going to be challenges like how and when to get to the gym. I have a little one and a husband that works a lot. So I have to be creative with my workouts. Sometimes I can get to the gym, other times Iām up in our guest bedroom squeezing in a quick at home workout while Ryder naps. As for diet, that isnāt always the easiest either. I LOVE food. So for me, I refuse to deprive myself just to have a āgood body.ā I prefer to reward myself. Eat clean during the week, then on the weekend Iām a little more flexible. Itās all about finding your balance (and happiness). Do whatās best for you not what everyone else is claiming you should do. Listen to your body. It talks to you! Maybe not in a verbal way, but your body gives you cues telling you what it needs (rest, fuel, movement, etc). Youāre only given one body in this lifetime. Enjoy it, love it, and fuel it!
Yesterday I went with a friend to try out SoulCycle. I am one of those people who HATES group classes. I am extremely competitive by nature so I am always internally competing with everyone around me in the class. While this sounds like it might be a good thing, itās not. Iām so focused on pushing harder or doing better than the others that I lose sight of the actual workout. I end up being more stressed during the workout than when I actually came in!
Surprisingly this wasnāt the case at SoulCycle! I LOVE how the room is kept very dark. You can just make out figures of people so it can be kind of hard to see how fast or slow others are petaling. This was great for me because not being able to see everyone else forced me to focus on myself! I had a blast! The workout was intense but not draining. I donāt know that Iāve ever sweated that much in my life! I was honestly impressed with myself for keeping up as well as I did. I seriously canāt wait to go back! Itās actually got me wondering if other cycle classes are similar and if Iād like them to! Iām still not into the idea of group classes (due to my own competitiveness) but this style I may stick with! šš
If you’ve never tried SoulCycle, it is a little pricey compared to other cycle classes. It’s because you’re paying for a class and the shower facility. If you use the showers and all the fancy soaps, razors, etc that they have available you are definitely getting your money’s worth. If you just go for the class and leave then yes it’s a bit over priced. I won’t go multiple times a week but a few times a month I would totally do!
My mom used to harp on me the importance of posture. Mind you she was referring to me sitting upright in a chair, not slouching forward. However, some people donāt think about posture when working out. Did you know thereās a right and wrong way to lift in regards to posture?
When you do most exercises, you should have your spine aligned. That means you can draw a straight line from the top of your head down to the lower part of your back. (Mind you this does not relate to EVERY exercise) Youāll often see people in the gym leaning over, lifting weights while looking in the mirror. Their neck will be bent and head turned. This is not good posture/form. You are actually putting strain on your back and neck. I understand looking over to check your form, but donāt watch yourself in the mirror the entire time you lift. Keep your spine aligned and make your muscles work without straining them due to bad posture.
When doing things like a shoulder press or curls, face the mirror so you can see yourself. Are your shoulders square and are you sitting upright in a āproudā stance? Make sure your shoulders arenāt rolled forward with your back hunched. You can feel a major difference when you hunch forward vs sitting upright.
Posture may seem like a minor thing to some but it can drastically affect the success of your workout. Next time youāre in the gym focus on your posture. See if your workout feels any different!
Fit Dallas Mom Blog 