OHHH Leg Day

Last summer, once I finally got into a routine and fell in love with going to the gym, I preferred some workouts over others. I love focusing on my arms, shoulders, chest, and back. I struggle with ab and leg workouts because they seem to affect me more the next day. Leg workout are especially hard for me because a lot of my weight loss occurred in my butt and legs and now they shake vigorously when I do a hard leg workout. I want to incorporate more leg, ab, and core workouts into my routine because working out only some parts of your body and not others can leave you at higher risk for injury of those neglected muscles.

So this leads me to my next point... soreness. Another reason that many of us slack off at the gym is because we get sore the next day and feel like we can't work out then we skip another day and another day and on and on. Well, here is my talk about the benefits of pre and post workout supplements. I swear by GNC products and their employees have always been very helpful. I have been through a variety of products to see what I like best and I definitely like some more than others. A pre workout blend is used 30-60 minutes prior to hitting the weights and serves to increase stamina, muscle pump, and focus throughout your workout. For a pre workout I prefer Jack 3D micro or Epiq Power (both available in fruit punch flavor). I have completed workouts with and without taking a pre workout and can definitely notice a huge difference. Sometimes when taking a pre workout I feel like the Hulk and could lift all day without getting tired. ** Always pay attention to the ingredients. A lot of pre workouts contain caffeine so avoid these if you are sensitive to caffeine and avoid other caffeinated drinks during the day.

Immediately following a workout you should consume a LOT of protein. Protein breaks down and replenishes the muscle fibers that are torn during workouts and builds the muscle back up stronger. Most serious weight trainers take a protein shake directly after workout. GNC brand Amplified wheybolic protein is my favorite and vanilla tastes the best. Currently I am trying the amplified muscle meal blend of whey(fast breakdown) and casein(slow breakdown) protein. I don't like this vanilla flavor as much so I add 1/4 tsp. of cocoa powder. Adding a protein shake to your post workout routine cuts soreness in half and sometimes even eliminates it completely. It's amazing and has helped me to be more motivated at the gym because my level of soreness had decreased to drastically. 

Helpful hints that I've learned:

*Never buy grape flavored anything at GNC

*Women... do not be scared of lifting heavy weights. It is untrue that light weights with increased reps will give you toned muscles. Lift heavy weights.

*It is impossible for women to get big bulky manly muscles (like female body builders) without the use of testosterone boosters or steroids. Again, do not shy away from lifting heavy weights. Building muscle increases metabolism and burns more fat which also decreases the amount of cardio you have to do to maintain your goal weight.

*Women... do not shy away from creatine. It is a helpful supplement that can increase bursts of energy and muscle pump at the gym. Creatine in not a steroid and you will not have manly muscles or unwanted facial hair!

*When I say muscle pump I don't mean big bulky manly muscles, I mean feeling strong and having more tone/definition in your muscles.

"Accept no ones definition of your life; define yourself."

"First fuel the desire , then the desire will fuel you."

Overcoming Ourselves

About a month ago I found out that I was accepted into a Ph.D program and will be starting in August. This is a very big accomplishment that I am very proud of and have been working toward for years. I had someone approach me the other day and offer her congrats followed by the statement "you are one of the smartest people I know". At first, like always, I said thank you and moved on, acknowledging the compliment but not lingering much on it. I thought about that statement later and came to the conclusion that for most of us who are by no means at genius level, it is not as much about intelligence as it is determination, hard work, and drive. There must be internal motivation, a great sense of focus, and a no quit attitude as the foundation for someone of average intelligence to push through graduate school. I know I do not have an exceptional IQ but I have a tremendous work ethic, strong sense of self, and motivation that sometimes comes from a place that I'm not even aware of. "If you are going to doubt something, doubt your limits."

So I bring this up because I believe that motivation is the key to success however it cannot be taught, only brought out or amplified. You must find it in yourself; that which drives you to accomplish your goals and reach for something beyond what can even be imagined. I have been battling sickness and exhaustion but I have been trying very hard to at least get to the gym and put in a little bit of work. For me, when I skip the gym or eat poorly, I get a sense of guilt and know I would have felt better if I just stuck to my food plan or put in some work at the gym. So I think ahead to the guilt that I would feel then muster the energy to just do some work and I allow myself a sense of accomplishment and pride in pushing through. So what do you need to hear from others to bring out that fight in you? What do you need to tell yourself to push through? Don't let life get in the way of what you want and don't make excuses for yourself to settle of something because its easier.

"Nothing will ever be attempted if all possible objections must first be overcome." -Samuel Johnson

Back In the Swing

I didn't get a chance to blog yesterday but I did get back into the gym! I am fighting off a cold and I often try to find a good balance of "sweating it out" and oh my I'm so sick I shouldn't be exercising. I am certainly struggling to get back into beast mode like I was this summer and I keep reminding myself that it will be a process. My workouts usually consist of a 5 minute cardio warmup followed by 40 minutes of weight lifting and 15 minutes of high intensity cardio to wrap up. If I am in need of weight loss, I would simply increase my cardio by adding more time or getting a 15 minute spinning workout in as well. Cardio is my enemy most days. I am just not into running (especially on a treadmill) and I often suffer from stomach craps while running which is annoying to say the least. I find that my pre workout meal is very important in whether I am prepared for good cardio or not. Ideally, I would eat a fairly light meal but substantial enough to feel perfectly full. This meal should also include high protein (ex. plain chicken breast and vegetables). When I am on the treadmill I always have a reasonable goal in mind... say 15 minutes. I always try to push myself as much as I can for as long as I can but never deny myself a walking break if I need it. When I'm on the treadmill one of the best tricks I've found to be helpful is when getting close to my goal, I bump it up a little bit more. "I can go two more strong minutes" I tell myself. Or if I am at 225 calories burned... "I want to get to 250". So I start with a goal and almost alway end up adding more unless I'm crunched for time. The final trick that really works for me on the treadmill that I read in a Jillian Michaels article is that running or walking on an incline burns a lot more calories in the same amount of time. I always have the incline on at least 5% while running and go up to 15% while walking. Always remember to not do the same thing for 15 minutes straight. Challenge yourself. You will get out of your workout what you put in. "I regret that workout" said no one...ever.

"You can rest when its over. You won't make your goals if you give up now. Determination. Determination. Do not stop or you will never get there."

Goal Setting

Day two starts with about the same limited enthusiasm as yesterday but this creates a strong point on why many of us fail to reach our goals... we can't find the motivation to start! I find that starting is the hardest part, both mentally and physically. Our brain is telling us that we want to make changes, to be healthy, to lose weight. Yet at the same time, we are choosing to eat bad, watch TV instead of exercise, and stay in our routines because it is easier than creating a new one. The other half of this is the fact that we don't see results immediately. To combat this, I tell myself I don't expect to see any results but need to keep working out because I feel better. The last time I approached it with this mentality, I lost 25 pounds and 4 pant sizes. I also always keep motivational quotes on hand and pictures of the body that I strive for.

So last summer I was in the best shape of my life. I weighed less than I did in high school, lifted everyday, and ate cleaner than ever. Over the winter I tried my absolute best not to get out of my routine but it goes without saying that through the winter, we don't always stay in our best shape. I fell victim to comfort foods and slacking at the gym. And even though I only put on a few pounds and struggle with my bench press a bit more, I can feel the difference! I am at the point in my life where I am not longer trying to just lose weight but I am trying to make this my lifestyle to be fit, healthy, and strong all the time.

I would like to outline some goals that I plan to reach by December.

1)  Lose 5-8 pounds
2)  Drop 3-5% body fat
3)  Bench over 130
4)  Deadlift over 100
5)  Build lower body
6)  Participate in some type of physical fitness competition (weightlifting, mud run, etc)

I plan on reaching these goals by getting back into my routine of eating as clean as possible (high fiber, high protein eating and only complex carbs 2x week), cardio daily, weight lifting 6 days per week.

“The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself to the greatest extent possible. When you do that, you have dignity. You have the pride. You can walk about with character and pride no matter in what place you happen to finish.”

The end of procrastination

Day one. I have been talking about starting a fitness/motivational blog for months now and decided to practice procrastination at its best. Well, today is the day. Today, my 4 month wait was over and I found out that I did not get my dream job. I immediately felt like I was at one of my lowest points that I have hit in a long time and after a few hours of moping in my sorrow, I decided to be productive instead. It is not about the "things" that happen to us in life, it is about the view in which we take of them. Our perceptions can lead us to disaster or utter happiness just in the way we view each day, each moment, each second. I choose to be happy. I choose to be successful and measure success by my standards and not those of society. I choose to live every day to its fullest and strive for goals that may sometimes seem out of reach. Even if it may sometimes lead to disappointment, to me, it is never considered failure. "Always aim for the moon. Even if you miss, you'll land among the stars."

And so my blogging journey begins. Tomorrow I will outline some fitness goals I would like to reach by December. For tonight I will keep my head up and remain strong in my belief that everything happens for a reason. Through our experiences, both positive and negative, we gain strength. "No matter what sort of difficulties, how painful experience is, if we lose our hope, that's our real disaster." ― Dalai Lama XIV