Whats Right, Whats Wrong?

Many in this industry want to tell you what is right and what is wrong, what is good for you and what is bad for you.  my goal is to inspire people to move, do what feels right for you.  so if it’s yoga, pilates, “functional training”, traditional lifting, cardio, swimming.  WHATEVER, Nike had it right when they said just do it!

We are talking about a scientific phenomenon of calories in and calories out.  As long as you are burning the calories you need (if that’s your goal) then it is right and “good” for you.

Your workouts should be goal specific.  For example if you want to loose weight, but all you do is Yoga, it would probably take you 6 times the amount of time to do it that way then to incorporate weights and cardio with your workouts

Be careful with too much cardio as that can also inhibit fat loss efforts.  Too much cardio can sacrifice lean tissue, thus lowering your metabolic capacity.  Your muscles are like the engine of a car, to burn more fuel (fat) it takes a more efficient engine.  Would you rather have a v4 or a v10 engine to burn fat?

That being said, be safe, consult with professionals you trust and just GET IT DONE!

Legs – 3/9/09

Here is my leg workout 3/9/09

Squats 

135 – 15 reps, to jump squats (20 alternating wide and narrow jumps)

225 – uh, yeah! got about 6, range was a little limited, can you imagine!, again followed by the same 20 jump squats (almost puked )

205 – range was a little better, got 6 again, same jump squats

185 – did about 8, then dropped to 95 got my range back and went to failure (failure for me in this case is just when my form breaks, that saves my back), same 20 jump squats.  i think i did puke a little in my mouth – PERFECTION!

leg extension & leg curls, supersets of each, drop-sets of each.  starting with leg extensions (110, 90, 70) then curls (85, 70, 55).  I did as many as I could at each weight.  

off to Teach my spin class – 45 mins!

…..and for those of you why say that leg extensions and curls are not “functional” my legs still function!  ;-)

March Leg Training (FCM)

March – Leg Training

March – Leg Training

Check out my article in Fashion Chicago Magazine for a couple of my favorite leg workouts……. Comment if you have questions!

Ugh! Gym Irks

It isn’t often that you get to ramble about the things that really bug you at the gym.  here are a few of my favorites.  What really irks you at the gym?

WORKING IN -”Excuse me, can i please work in”? this question is a polite way to say “if your not going to use the maching, get off of your A$$ and let me use it for 60 seconds.  Please don’t respond to me, i’ve just got one more.  I didn’t ask you how many sets you had left, I asked you if I could use the machine at this moment, while you are NOT using it.

SWEAT PUDDLES – For the love of God, please wipe your sweat off of the machine when you are finished using it.  I don’t think you want to sit in a puddle of someone else’s urine.  I don’t want to sit in or touch yours.  by the way…. Sweat contains the chemicals or odorants 2-methylphenol (o-cresol) and 4-methylphenl (p-cresol), as well as a small amount of urea. (wiki). Uhm… disgusting!

YOU REALLY AREN’T THAT IMPORTANT! – Unless you are Barak Obama and just can’t live without your blackberry, don’t talk on it in the gym.  If you must, that’s why texting was invented to keep annoying people from being loud and obnoxious in public.  The gym should be a place where people are taking time to give back to themselves…. leaving work and home life at the door for that precious time they are in the gym.  Please, if you really need to take a phone call, step out of the workout/exercise area and take your calls.  Besides, if you can carry on a conversation while working out, you really need me to train you because you aren’t working hard enough

Because It’s Hard!!!

Being in and out of gyms all day, I’m sure you can imagine the things I see.  (Many of which I’ll probably share at some point.)  the Standing on the ball thing really gets me!!!! WTF are you training to be, a circus elephant????

When I ask someone why they do it, usually get because it works my core.  Well, how do you know it works your “core”, because it’s hard….. you should try it.  

       first of all because it’s hard is not a good enough reason for me to try it.  Balancing on the balls of my feet off of the edge of a cliff is probably harder than standing on a ball, why don’t you go try that!

Now let’s be serious for a moment, Balance and stability are way over used in this industry.  Most people are not balanced or stable enough to stand on the ground…. the ground moves people, it’s already an unstable surface.  let’s start there.  Balance and stability are most important inside the body, not outside.  Just because you can hold it together long enough to stand on a ball (or another “unstable” apparatus) does not mean that you have balance and stability inside  your body.  Think about it!

 

DISCLAIMER *this is not meant to offend anyone, these are just my thoughts.  This does not mean that standing on a ball or any other balance training protocol is wrong or bad. Just think about it and be safe!

My Training

Here is a great place to start, no BS, just my training schedule. I’ll post details later! You’ll usually find us in the gym from 11 to 1pm daily.  it’s quite a show!

Monday am- 30 mins cardio before my first client

Monday pm- lift legs (ouch on a Monday)

   - 45 minute spin class (75% MHR)

 

Tuesday pm- 20 minutes cardio 

   -lift chest/back

   - 20 minutes cardio

Wednesday am – 30 mins cardio before my first client

Wednesday pm – lift legs & shoulders (legs, different focus and exercises from Monday)

   - 45 minute spin class (75% MHR)

Thursday – my favorite day, REST! 

Friday pm – 20 minutes cardio

   - lift arms & abs

   20 minutes cardio

Saturday – lift ches/back

  - 45 minutes cardio

Sunday – lift shoulders only

  -45 minutes cardio

Figuring It Out

So I did it, buckled down and training for about 12 weeks.  I ready EVERYTHING!  I was stalking women daily, what they looked like, how they training, suits, tanning, makeup, shoes…… EVERYTHING.  After way too much brainstorming (overload) we figured out a plan, stuck to a low calorie diet and trained our tails off.  Not knowing too much, we did it.  talked to people, got help with posing, got advise from other competitors, etc.  All of this work yielded me a 3rd place finish as an amateur in 2007.  

Then I caught the bug, this feeling of ultimate health and fitness.  I have never felt better, my body felt clean (my diet was clean), strong, and lean.  It was awesome!  I wanted to step it up and I knew that one of the keys was nutrition.  So after much STRESS I finally was turned on to a nutritionist named Chuck, we later renamed Chuck as “The Wizard”.  he took my final 8 weeks from last season to a whole new level.  I was amazed and hooked on the Wizard’s diet.  

I took First in my division and the Overall Figure title at a show in IL last year, then I went to Atlanta for a much bigger show with much more competition and placed 7th.  Not bad for my first debut on a large stage.  I’m now training for another big stage, but closer to home.  Please some out and support me on April 25th in Bolingbrook, IL. 

* In case you were wondering about the “we”, I am fortunate to share my life with a wonderful person who is so supportive of me and deals with the craziness and all of the ups & downs of competing.  without him I don’t think i would have gotten this far.  Thanks Babe, for always being there and for pushing and encouraging me daily!

 

 

 

Why on Earth…..

I always get this question, Why in the HELL do you do this to yourself…… It makes me laugh, because when I look at what I am doing, I think the same thing, it’s CRAZY!

 Although I have denied it most of my life, I am pretty competitive!  I enjoy the rush of trying to push myself to be the best at something. Now, being the best for me is subjective, it’s not about the win, but the fact that I did my best. 

I’ve competed in different events mainly in swimming and cheerleading growing up.  Then I took to triathlons and enjoyed that while it lasted.  With triathlons, it was a mental feat, but not something that took complete dedication.  I knew I could slack off, could eat what I wanted, and would still finish.  I also am more of a sprinter…. the instant gratification type.  I want to finish fast and finish in the top.  Triathlons just didn’t give me that thrill, besides they take way too long

 I thought about competing in fitness since I had the gymnastics and dance background.  Being 7 years out of college, I realized that my days of smiling and giving “cheeze” are over.  So I did some more research and learned of a new division in fitness/bodybuilding events, called Figure.  Figure is a competition requiring a feminine, yet fit physique, judged with an overall appearance and stage presence. Imagine a fitness “beauty pageant” this sounded perfect, rock the body without the cheeze, I’m in……. So I entered my first contest just before turning 30 in 2007. 

Read “Figuring It Out” for the beginning of my figure career

A champion in the making

Ha! I’ve titled this “the making of a champion” for a reason, its a little inside joke that i’ll explain later!  I’ve created this blog to give you an insight of my life….. well, at least the next 11 weeks as I prepare for my first competition this year.  This year I have decided to blog my training, diet, and experiences.  Hopefully you’ll see the challenges yet rewarding experience of getting on stage. 

 

Thanks for checking in on me, I hope you enjoy and learn a few things from stopping by.  Please post your comments or email me directly.