Lifting Heavy and Fueling My Body

I’m working harder in the gym.  Increasing the load volume and increasing my time under tension.  My muscles are sore and I’m focusing on listening to my body and taking much needed rest days.  Fueling my body correctly to avoid overeating as well as illness is important.  I’m making sure I am eating good carbohydrates like oatmeal, oat bran, sweet potatoes and brown rice.    Don’t be afraid of carbohydrates, they are an important energy source for the body.  It is important to understand a healthy balance of carbohydrates, protein and good fats.  Our brains use carbohydrates to function and send messages throughout our body for our systems to work.  Depleting carbohydrates for long periods of time can increase health risks.  During the final stages before a competition carbohydrates will begin being tapered down. This is for the competition and once it’s over carbohydrates are consumed again. Understand sustaining extremely low carbohydrate intake for really long periods of time is not healthy.  Muscle growth requires a greater percentage of carbohydrates than protein. 

Wednesday Workout

Single Leg Deadlift	Set 1/ 12 Rep/ 88 lb.	Set 2/ 12 Rep/ 88 lb.	Set 3/ 8 Rep/ 97 lb.	Set 4/ XX
Double KB Front Squats	Set 1/ 12 Rep/ 77 lb.	Set 2/ 10 Rep/ 79 lb.	Set 3/ 8 Rep /88 lb.	Set 4/ 7 Rep/ 97lb.
Skaters	Set 1/ 12 Rep	Set 2 / 12 Rep	Set 3/ 12 Rep	XXXX
Strict Pull-up SS Narrow Grip Ring Rows	Set 1/ 4 Rep SS 12 Rep	Set 2/ 2 Rep SS 10Rep	Set 3/ 6 Rep (Band Assisted) SS 5 Rep	XXXX
Bicep Curls BB	Set 1/ 12 Rep/ 45 lb.	Set 2/ 10 Rep/ 55 lb.	Set 3/ 9 Rep/ 55 lb.	XXX
Tricep Dips Plate Loaded	Set 1/ 12 Rep/ 25 lb.	Set 2/ 8 Rep/ 35 lb.	Set 3/ 10 Rep/ 45 lb.	XXX

 Rest time between each set :60 to :90 seconds and :20 seconds between Skater sets.  

Journey to Competition

In six years I've managed to set several fitness goals.  Goals I set and achieved include;

• Losing 60 plus pounds

• Learning Muay Thai

• Complete a half marathon (2)

• Complete a 15K Trail Run

• Master Pull-ups

• Become an RKC

My goals for 2015-2016:

1. Graduate January 2016 with my Bachelors in Kinesiology Major Fitness Management and Personal Training and Minor Health Education. Can't wait! Only three more classes remaining plus my internship.

2. Compete in April 2016 in my first Bikini competition.  

It's important to have goals in order to keep you motivated.  Is it necessary for them to be something big?  NO! Goals can be as simple as; I will train four days a week.  This is a simple goal for someone who wants to see more results but only goes to the gym once a week.  Goals are prioritizing something you want and working towards it with a plan.   "I want to go on vacation to Europe."  When do you want to go?  How are you going to pay for it?  Set the plan and put yourself into action to achieve the goal.  

My goals aren't for everyone and that is okay.  Don't discourage anyone if they tell you something they desire to achieve.  If you don't agree with their goal it's okay.  Be there to support them and give them encouraging words.  Listen don't speak.  Sometimes people just need you to listen without giving input.  I am putting my goal out there because if I don't I won't do it.  I will bail out because I am terrified or don't believe I can get myself ready.  

Road to training Workout

Hex Bar Deadlifts     Set 1 195#/12 Rep

            Set 2 - 205#/10 Rep

            Set 3- 21115#/10 Rep

Step-Ups         Set 1 - 88#/ 12 Rep

            Set 2 - 88#/11 Rep

            Set 3- 97#/ 8 Rep

Renegade Rows    Set 1- 35#/ 12 Rep Rt/Lt

            Set 2- 44#/12 Rep

            Set 3- 53#/ 8 Rep

Floor Press        Set 1- 35#/12 Rep Rt/Lt

            Set 2 - 44#/ 8 Rep

            Set 3- 44#/8 L/ 9R Rep

Double Kettlebell Cleans

            Set 1- Dbl 35# / 12 Rep

            Set 2- Dbl 44#/8 Rep

            Set 3- Dbl 53#/6 Rep

Single Kettlebell Press

            Set 1- 35#/12 Rep Rt/Lt

            Set 2- 44# / 8 Rep Rt/Lt

            Set 3 - 44#/ 8 Rep Rt/Lt

Cardio- 53# Kettlebell One Arm Swings 100 Reps in 5:00 minutes

Skill- Turkish Get-up 10 minutes 1 R + 1 L , 5 Sets with 5 second pause each transition

30# Kettlebell

Preworkout- 8 oz coffee

Post Workout- Beverly International Muscle Provider (1 Scoop) 8 oz water

1 Small apple

Coaching Available

Lifestyle and Fitness Coaching

Are you training hard but just don’t see the results you want? Have you tried all those yo-yo diets? Learn why how you eat is more important than your training.  Learn how to make the most of your training.

This 90 Day Challenge will teach you:

·          The psychology behind eating

·          How to effectively eat to get the most from your training

·          Break poor eating habits in a manageable way

·          How to eat for your body type

·          Learn why macronutrients (carbohydrates, proteins and fats) are important         

How Do I Start?

·          Sign-up Online

·          Initial Weigh & Measure

·          Before Photos

·          Monthly Weigh & Measure

·          Daily Support via private Facebook Group Page 

·          Weekly Goal Setting 

o    Lifestyle Goal

o    Nutrition Goal

o    Fitness Goal

Cost?

·          $20 for School of Strength Members Includes weigh/measurement appointments at the School of Strength 

·          $50 non School of Strength Members Register HERE

·          Consultations by appointment $20 per half hour

·          Emails consultations are FREE

·          Personal Training $50 an hour M/W/F Inquirer Here

·          Bring a Buddy Personal Training $100 an hour or Sign up for 6 weeks for discounted rates

 Group Fitness Class available June 9:30-10:30 a.m. M/W/F and Cost $99.00 REGISTER HERE 

Stop Violence Against Women

I know this is off topic from many of my posts but I do believe it has a great deal to do with women’s health.  Domestic violence is a serious matter! Interestingly two serious domestic violence stories have come across my news feed in the last two days.    The first story is the case of Christy Mack  23 year old ex-porn star.  Which unbeknownst to me grew up in the small town of Edinburgh where I spent thirteen years of my life.  I don’t know Christy nor even remember her since she’s fifteen years younger.  The other story is a young 19 year old girl viciously gang raped, in broad daylight with hundreds of people watching. This act of violence was even videotaped and nobody stopped it.  It brings me to this question what are women worth to our society?

I ask this question because in the case of Christy Mack, she has received so many hate messages and notes saying she deserved it.  Why? Is it because of her profession?  Does any women, girl or child deserve sexual or physical violence?  As a society we have really lost our humanity.  Christy Mack was allegedly beaten within an inch of her life by former MMA fighter War Machine.  I say allegedly because his trial is in September 2015.  Her injuries included a ruptured liver, broken teeth, and eighteen broken bones.  However because of her profession she is blamed for the beating. 

The young girl raped on spring break in Florida, fortunately doesn't remember the incident but it is on video.  I’m sure during the trial she will eventually have to see the brutal attack that occurred against her.  Two college guys have recently been arrested and several others arrests are expected to occur.   What is concerning to me, as a mother of two girls; why didn’t anyone stop this from occurring.  Where is our humanity?  This girl was brutally raped my multiple people.  The video is long and nobody called the police. 

Domestic violence and sexual assault rates are increasingly high.  These stories are coming across our news in such high rates.  If you witness domestic abuse or sexual assault speak up.  Don’t let things continue to happen and watch.  If you are afraid for your safety, find a safe location and call the police.  Think about your sister, mother, daughter or any other female you know and take action. 

If you are being physically or sexually abused then contact the National Domestic Violence Hotline .  or if you live in Indiana contact the  Indiana Coalition Against Domestic Violence. 

Get involved! Take a stand and stop violence against women and children.  

Lose 10 Pounds in Seven Days! B.S.

Today as I scrolled through Facebook, I happened to see a story with the headline, “Lose 10 pounds in Seven Days."  First thought, idiotic! If I could have lost 10 pounds in seven days I would have been all over that crap when I was losing weight.   Instead I did it the healthy way; increasing my daily exercise to include cardiovascular training and resistance training as well as cleaning up my diet.  I didn't have a clue what I was doing but that wasn't going to stop me.  

These fad diets are ridiculous!  It is unhealthy to lose that kind of weight in a seven day period, not to mention this diet called for eating grapefruits only.  No thanks! I think I would like to keep my teeth.  Additionally, when you lose that much weight it isn't fat!  Come on do you think you will lose fat that fast??  NO! Instead you lose  water and muscle.  I don't know about you but I'd like to keep my muscle so I am capable of walking, standing from a seated position, eating and playing with my kids.  Muscle mass begins to decrease at the early age of 30.  This is called Sarcopenia, physically inactive people can lose up to 3-5% of muscle mass per decade! Imagine how much more muscle mass is lost when doing these crazy diets on top of avoiding exercise.  Can you stop sarcopenia from occurring? No, but it can be slowed down greatly by adding a resistance training program and doing it for the remainder of your life.    These rapid weight loss promises set people up for eating disorders.  

How to safely lose weight:

• Think about genetics, instead of comparing your body to ridiculous models or fitness magazines look at your family.  If you have shorter, thicker family members you cannot change genetics.  If you have long, lean family members and you want to put on mass, be realistic about how large you can get.  
• Eat a well-balanced diet- If you avoid eating foods then you become a fat storing machine.  I'm positive you don't want that and it won't help you achieve your goals.  
• Consume your Macro-nutrients; Carbohydrates, Proteins and Fats.  Yes fats!  Good fats; nuts, avocados and natural peanut butters are a few.
• Caloric Restriction needs to be at a maximum of 1000 k/cal a day but if you train then stick to 500.  We do rigorous training and I couldn't perform if I cut my calories to some unimaginable amount.  
• Gain muscle by avoiding alcohol, eating lean proteins, consuming good carbohydrates (lots of vegetables) and resistance exercises (6-12 reps at 67-85% 1RM).  This will allow for muscle hypertrophy.  
• If you want substantial amounts of body mass lost quickly the consequence is substantial amounts of lean muscle lost.  
• Gradual weight loss allows for maximum fat loss and maintaining lean muscle mass. 
• Do not cut calories lower than 1800 to 2000 if you train frequently.  
• Avoid Low Energy Density foods- Like chicken broths, fruits, and don't eat salads every day!
• Record how you feel before, during and after a meal.  Also journal if you are a binge eater or stress eater.  

New Beginnings

This week has been a struggle to say the least.  Tonight as I prepare dinner a sense of peace comes over me.  I should be struck by panic but for the first time it's not there.  As I prepare dinner and watch my boys an their dad in the yard I'm happy.  I feel blessed!   This week I found out that I lost a great opportunity for an internship and possibly a job.  I spent two days crying and completely upset.  I cried mainly because I was already stressed about my husband possibly losing his job.   I realized today what I want to do with my life.  I graduate shortly with a Bachelors of Science in Kinesiology, Major in Fitness Management and Personal Training and a Minor in Health Promotion.  What do I want to do when I grow up?? Wellness Coaching!  I love what I currently do with our members at the School of Strength and I think we could grow to so much more and help so many in our community.  Not only do we train our clients, offer community, build friendships but we help them lose weight and reach their goals.  

Today, April Fools Day my husband begins a new journey as he resigned from his position after 8 years with a family owned business.  The terror wasn't there instead peace and relief.  He is taking these last days of our childrens spring break to spend time with the kids.  This is something he hasn't been able to do in a long time.  Am I scared? A little but he's already getting offers so I know this will pass quickly.    

The me before would have grabbed a bottle of wine and maybe a quart of ice cream to drown myself  and feel numb.  Seven years after I said good-bye to that person I refuse to let her creep back into my life.  If you are struggling with life and deal with stress by using food as your drug, I can assure you it gets better but only when you take the first step.  

Enjoy this beautiful day with your family.  Stop, enjoy life and most importantly LIVE!! 

Oh yeah dinner tonight is baked chicken and steak fajitas! Easy breezy clean Figher Diet food! 

Start Your Journey

Since 2009 I have met so many fitness minded people.  I’ve had the opportunity to meet fitness greats like; Lou Ferrigno, Amanda Latona and Tosca Reno.  I have trained with incredible coaches. I made lasting friendships with new likeminded friends.  I’ve been blessed to go to school to receive a degree in exercise science.  I get to do what I love! 

I met a woman yesterday, she asked me about kettlebell training.  She knows I’m an RKC and that I coach at the School of Strength .  This woman isn’t in the best shape and wants to lose about forty pounds.  Her fear about trying our program is she is too deconditioned and will fail.  All too often people don’t begin an exercise program for this reason.  It’s hard to be vulnerable, scared and intimidated by everyone and everything.  This stops so many people from joining a gym or a fitness class.  We as society are critical of ourselves and this leads us to believe everyone else is criticizing us too. 

Our program is community based.  We have people of every fitness level and it’s great!  Our focus is to provide a healthy, safe, fun and non-intimidating program for all ages and physical abilities.  Our members are friendly and have built great friendships along their journey to good health.  This morning in class one of our coaches asked a member how old she is, she said 59.  How awesome is that???? We have members that through our program and coaching have lost over 80 pounds.  How do they do it? They lose weight because they love what we do and it keeps them engaged.  They love it so much they hate to miss a class.  Next week is our “off week” until our new session and our members hate it.  They want to continue with their training.  It’s important when trying to make a lifestyle change to find something you love to do.  It doesn’t have to be kettlebell training.  It could be body building, CrossFit, Zumba, spinning, Group Fitness Classes or swimming.  Once the passion is found the changes will begin. 

The best part about our program is we offer weight loss coaching.  Our program provides accountability and tools to help our members successfully lose weight while training.  This is important because the way we eat dictates how we feel and how we perform during training.  If bad eating habits are continued even with exercise your body won’t change.  The rule 80% diet and 20% training is important.  What you eat shows in your appearance, energy and exercise performance. 

Our new program begins April 6 –May 30, 2015 and the cost is $99 unlimited classes.  Come try it for yourself.  We would love to see you!  REGISTER NOW!

Kim- member since June 2015 Lost 80+ pounds

Mika- Momma of 5! 

Saturday training