Programming Your Workouts - Custom Fit Fitness

People at my gym have asked about the tattoo on my left wrist. When I show them that it's just pen mark, I have to explain that it's my workout written out. Usually the night before I go to the gym, I plan out what I'm going to work on and create a workout for myself. Right before I leave for the gym, I write down the workout on my wrist- if I don't think I can remember the whole thing. This is programming your workout (though you don't have to write yours on your wrist.)  And I'm about to help you program your workouts, focusing on functionality, simplicity and and frequency.

One day a week needs to HURT. One of my favorite things is to turn my face bright red and leave the gym dripping in sweat. Hense, I created a "Red Face Friday" contract with my body. This means that on Fridays, I do whatever is necessary to make my face red during and after my workout. Since speed usually does the trick- then sprints, burpees and intensity are part of my Friday workout prescription. Pushing past barriers no matter what your mindset or circumstances, creates mental toughness. There is no optional Red Face Friday for me, I just know I have to do it.

Work Your Weakness: The most obvious benefit to programming your workouts for yourself, is that you can attack your weaknesses head on. For instance, my weaknesses, which are posted on my fridge, are double unders and muscle ups. It's up to me (and only me) to add those into my workouts and get them off my weakness list.  I am not saying it's easy by any means, it requires work, but the rewards are huge. Working your weaknesses will improve other areas of your fitness through skill transfer. This means if you can improve one weakness, your hard work will show itself somewhere else in another move.

Add Variance (Pretty) Please: Who wants to have the same hair style for 40 years, Hell No. Life is about change and flow, Life is a river, it's not the rock. Variance instills the unconditional love of working out, because nothing stays the same so you are constantly drawn back in. There's a yoga class at my gym that I loved going to but once I memorized the program and realized we were doing exactly the same moves, in the same order, every week - I lost interest. Design your workout to use different machines and do different moves, even if it takes planning and feels a little uncomfortable. What's easy is hopping on the same cardio machine and doing the same workout every time you hit the gym. But that bores me. Routine bores most of us...eventually, but it is comfortable. Remember, comfort and growth are mortal enemies. If you want to be comfortable in the gym, that's fine; do that for a while until you are ready to blossom. When you're ready to see physical changes that will knock your socks off, get yourself out of a gym routine.

Frequency: If you need a little assistance, a cheat sheet from Crossfit which helps if you are looking to improve ALL areas of fitness: Cardio, Strength and Skill simultaneously. It essentially means that your week would be working out 3 days on, then 1 day off, and then repeat. This works best for you die hards because it pushes your body to it's peak ability by the 3rd day. By the 4th day, you would not be able to give it 100% so that becomes a rest day. Others like me who need to split their mornings equally between fitness and family time have to change it up. My workout schedule is more like M-W-F for morning solo workouts. I like to think of the other days as rest days but I'm not actually resting. Usually on the other days the intensity is less or I'm playing racquetball without training.


Keep it simple. Sure, you can bring your fitness magazine and start doing all the strange moves the beautiful models are doing. But I only ask that you make sure to focus on the functional movements. Two of my fitness besties are squats and push ups which are super functional and have unlimited variations. What are functional moves? Every time you go to the bathroom, you are squatting - so that makes squats functional. When you lean over to pick up something, you are deadlifting, so deadlifting is functional. Functional is your friend that keeps you from getting hurt in the real world. Because you shouldn't have a heart attack from snow shoveling, and you shouldn't break your back when you lift something heavy. Your body should be treated well by lifting heavy things and by teaching how to move properly.

Programming help from Crossfit's methodology:

Crossfit Modalities:
G = Gymnastics/bodyweight
M= Metabolic Conditioning
W= Weightlifting

G. Body Weight/Gymnastics:         

Squats - pistol squats or two legged
Pull-ups - assisted, strict, kipping, butterfly, with weight belt
Push-ups -diamond, wide grip, decline, on your knees, one handed
Dips - on a box, on rings, assisted
Handstands - against the wall, free standing, facing wall
Sit-ups/ V- Ups/toes to bar/knees to elbow
Jumps - broad, vertical, box
Lunges - with weight plate, with barbell, frontwards/backwards, with kettlebells
Hollow holds - hand in air or hands by your side
Planks - high/low

M. Plus one of these:

Run - sprints, intervals, slow, fast
Bike -  sprints, intervals, slow, fast
Row - sprints, intervals, slow, fast
Jump Rope - double/single, running, backwards

W. Then work on one of these:

Deadlifts - sumo, deficit, Romanian, snatch grip
Cleans - hang, power, squat
Presses - push, bench
Squats - front, back, overhead
Snatch - power, squat
Clean and Jerk - barbell or kettlebell
Kettlebells - swings, snatches, around the world

For some sample workouts, go here or here. Otherwise, start getting creative with the lists above.
W+M one day, then M alone one day, then G + W + M one day. It's endless.

Hope that helps! Best of luck in your programming and don't forget to add in your weaknesses. Feel free to Red-Face-Friday with me, company is always welcome!

Post Holiday Party Mayhem...Recovery & Prevention

The curve balls of life. Just when you are feeling like you're on track and taking good care of yourself, eating an ideal diet and thinking maybe you are going to keep your slim figure, a punch to the gut comes. Welcome The Holidays, and the Christmas cheer, food galore, delicious sugar desserts then spiked egg nog to lower your standards of eating. 'Tis the Season.

This little guy never had a chance

Someone told me recently that Tiger moms eat their first born litter tiger cubs. They eat them in order to build up their strength. Did you just lose a little respect for tigers? Me too. The idea of a Mom Tiger eating children tigers DOES make me feel  less guilty about all the dessert I consumed this past weekend; see - at least I didn't eat any babies.

This Saturday night, I decided to throw in the towel and have some cocktails; lemon drop martinis and Crown Royal were calling my name. Fast forward to 5 drinks later, I found myself with the remnants of chocolate cake and ice cream on my plate. And then shortly after that, creme brulee and chocolate pieces were thrown on top like a pretty little insulin bow in my gut.

Our dog Carmen, less than enthusiastic about becoming our reindeer

And oh did I pay the price the next day. All day yesterday had me feeling like a fallen mistletoe that had been ran over by a reindeer. Santa was watching and he was not happy my food and beverage choices. Here's what hindsight has enlightened me with:

Holiday Party Basics:

1. Before you go out, agree on the number of drinks (2-3 is a respected number). Don't be 'THAT GUY or GAL' who drank before they arrived and is super touchy-feely in front of their co workers AND their spouse.
2. Get your sweat on before you 'hit the streets.' There's a reason that people were crowding the gym up on Thanksgiving morning, get your burn on before you feast
3. Move. The worst you can do after too much food is be stationary. Go for a walk, even just to the bathroom a couple times. Movement works towards lowering insulin. Remember insulin is your enemy when it comes to fat loss.
4. Live a little. If skipping dessert is an option, do it IF you can be happy by it. If you are going to feel deprived then eat the (damn) dessert. Anytime I feel angry about missing out on foods, I usually end up making up for it later by eating more of something else, so you might as well enjoy the moment with everyone. Really enjoy it by eating small bites and eating slowly
5. The next morning consider doing some detox and eating lots of salads to get your fiber and nutrients
6. By all means, enjoy the holidays and don't eat any baby tigers, mmmkay. Thanks.

My fav ugly sweater with shoulder pads. It's not for sale, people

Hold on For Dear Life, Grip Strength 101 To The Rescue

You learn the importance of grip strength real fast when you are hanging from a pull up bar. It seems your big muscles have no problem keeping you up on the bar but it's your (damn) hands that can't seem to hold you up there. Where's the glue when you need it. Sigh. Us ladies have less grip strength than men, this could be a bummer but we also have lighter bodies to pull, so it's all good here, no evil thoughts.

Why you want to improve your Grip Strength:

1. Lift heavier weights - Ever do deadlifts? I bet you do. Want to go heavier? Me too.
2. More trust for yourself when hanging 
3. Because what good are strong biceps if you can't hold anything up. duh.
4. Strong is beautiful. Strong AND functional is sexy ** Blogger's Favorite **
5. Does a 75% increase in performance entice you? So says Aush Chatman, in this article 

Sexy? Um, Over the line.

Grip Strength Builders:

Your grip is the strongest when it's in a fist. The further from that fist your fingers go, the further from strength your grip goes. When your hands are holding a basketball, there's less grip than if you were holding a key. Now that we are on the same page, feel free to think of me as you incorporate these into your workout. (Big confident smile here.)  

1. Hang a towel from a pull up bar. Hang it so it's wrapped like a rope (or make things easier & use a rope) My gym has lots of towels but no hanging ropes, so I make do. Next, pull yourself up, if you can. If you can't pull up all the way, just pull. Put as much weight on there as you can. Hang for time, 10 seconds to start and increase it as you do multiple sets.

2. Arm wrestling. You will need a partner but I bet this could be fun. Grip on and send me a vid of this. The world needs more arm wrestling. If we could solve the problems with politicians and terrorists by a good arm wrestle, I would be a happy girl.

3. Wrap a towel to any medium: kettlebell, dumbell, barbell and train with that. The harder it is to grip, the better. It just means when you take the towel away, it will be that much easier. Just don't do anything crazy like lift the weight overhead. Farmers carries would be ideal for this, as would deadlifts. 

4. Avoid the mixed grip when deadlifting. I wrote this and a tear fell from my eye, I love mixed grip. Switching the direction of your hands doesn't do any favors for training your hands. The mixed grip is great for super heavy, so save it for your PR's. 

5. Squeeze a tennis ball. This is so easy you can do it while watching The Walking Dead. Hold it every time a zombie comes on screen. 

6. Push ups on your finger tips - I do love push ups of all variations, this one is a good one to add to your collection

7. Hang from the pull up bar on one hand - Keep a straight face if you can. 

Grip on. 

Gratitude, Reflection and Pause on Thanksgiving. RIP Justin.

A great man left this world on Monday. Justin, a friend and one hell of a person passed away this week. He was my girlfriend's brother and I ache for his loss as well as his family's. The questions in my mind have been rolling out by the moment; how did it happen, who was there, what were the circumstances? But in the end, the answers to those questions won't change the fact that he is gone now. The answers to those questions won't let him sit down and eat Thanksgiving dinner today. The answers won't let him take more breaths or hold his nephew and niece.

At a time when you experience loss, I find it important that we allow time for serious, focused reflection in our own lives. Are we where we want to be and doing the things we want? Are we living a life to be proud of, one that makes our ancestors and loved ones proud of us? Are we being true to ourselves? Are we cherishing each precious moment or are we just moseying around in life without being present and relishing in the joy of now.

So on a day when my heart aches for such a terrible loss, and on a day when tears and hugs can not ease the pain - I wish to be grateful for the moment I live in now. Here is what I am grateful for on Thanksgiving:

My Graditude List for Thanksgiving 2014

1. My two daughters; a walking example of living in the moment and who teach me to relish the small things in life. Yesterday at Whole Foods, we found the bubble button where the kids can push the button and bubbles fall from the ceiling. My girls you would have thought had just met Santa and the easter bunny - they screeched and smiled bigger than I've ever seen as they tried to pop the bubbles and let them fall on their heads. Those moments of pure joy will be etched in my mind forever and it's my privilege to be surrounded by two girls that can offer that joy to me. I'm a lucky Mom.
   
2. For a hubby who can keep me focused and on track when I start slipping. Rick is my rock - how he can always stay on track with my crazy shenanigans astounds me regularly. He has always been able to see the big picture- when I can sometimes only see one step ahead somehow he sees the stars. He has amazing clarity. And it is Rick who can make me laugh as hard as my Dad does- and that's no easy task.
   
   
   
   
3. For the ability to LOVE and to FEEL LOVE. Also for the ability to breath and have control of my body. The ability to feel raw emotions no matter how good or bad.
   
4. For being blessed in a body that let's me do the things I love. And a body that has dealt with years of mistreatment and too much judgment. A body that let's me learn new skills. Our bodies are amazing machines I am honored to be able to tap into its abilities.

And for today, on Thanksgiving, it's my goal to enjoy each moment, live inside each moment and give big tight hugs to those I love. To eat and not feel guilt about the foods I chose to enjoy. To get subsistence from the people I will be surrounded by today instead of trying to get it  from food. Keeping food as the "icing on the cake" and letting my loved ones be my cake. Happy Turkey Day, make a it good one folks!

The Stomach Flu. You Should Be So Lucky.

Though I did not intentionally get the stomach flu, I have several reasons you might wanna go out and get some. It began with my 3-year old daughter, and got passed to every person in our house, and now Grandpa, a cousin and my brother-in-law all have it. Yes, my family has mastered spreading our love through the gut.

Stomach Flu Incentives:

1. For the first time in my life I have a super power:  Super Power Burps! These burps are so frightening, no one will come close.
   Stand back evil-doers.
2. My weekend was spent in my PJ pants. Did YOU get to do that? I even had a tiny bit of puke on my pant bottoms, but did I let that bother me...nope. I was dwelling in my jammies guilt free.
3. Catching up on all your reading. 574 trips to the bathroom will do that for you, too. The gift of more leisure time
4. A complete new start. Weight loss guaranteed. Those expensive detox programs have nothing on mama nature! 
5. Carbs on Carbs on Carbs. Eat to your hearts content because everything will be kicked out momentarily. Treat this as carbohydrate martial law.
6. Clean sheets! There are perks to having vomit in your bed

I suggest you time your stomach flu wisely. Mine occurred on Halloween night. I considered it a gift from the switch witch. She took all the evil, rotten candy I ingested, twirled it around in her wicked little brew bowl and magically expelled it  from my gut. Thank you switch witch. Although, I think maybe thanksgiving might have been a better choice looking back. Well, I guess any gluttonous holiday will do. Go get yours.  

"Its Not Called Gym-nice-stics!" Movie Quote Trivia

Oranche, owner at Awaken Gymnastics

Remember when you were a kid holding money for the ice cream truck and you stood there looking at the ice cream pictures, deciding which one you would devour. You knew whatever you got would be yummy and you couldn't lose! That's how thrilled I am to find an adult gymnastics facility only 15min away from me. There I am last week looking at Awaken Gymnastics knowing it's going to be delicious! A place where back flips, muscle ups, hand stand walks and the human flag are on the agenda, ummm.. hell ya, bring it.

It All Starts With Goal Assessment...  What an opportunity to share my biggest fitness intentions in a structured class! Goals assessment class is mandatory for everyone starting off. We also got to show off a few of our skills, or in my case our almost-skills. This is also when the coaches get to watch specific movements and identify mobility issues. There were a lot of shoulder, ankle and hip issues that could limit full expression of the moves. Oranche (Awaken owner) and his team were there to call out those weak spots. My shoulder issue was no exception, it could hide no more.


Genius concepts introduced during my first visit:

Totally Busted. My shoulder issue can hide no more

1. Hip/Shoulder Prehab - When my wayward shoulder was pointed out during the goal assessment, they didn't send me away with instructions to contact my local chiropractor. Instead I was given an order for mandatory shoulder pre-hab which will help mend my rogue shoulder and prep it for my new gymnastics skills
2. Deloading - Their weeks are structured by varying levels of intensity. Each week gets more difficult until deload week comes along and reduces your reps to keep you out of the red zone  (prevents you from getting adrenal fatigue and injured)

My goals? Oh, so glad you asked. Is a double back flip too huge of a goal? Nothing wrong with aiming high. I am interested in all of it! Back flips, muscle ups, ring handstands, and the beautiful and the all-powerful, strong and flexible gymnastics body. Bring it! 

"Stick It"

Now for your movie quote trivia...It's from a gymnastics movie called "Stick It" which I had never watched until last week. It all started when I was partial to a conversation at Crossfit and they discussed the movie. Someone I know (not naming names!) is the husband of a stunt double for one of the actresses. I felt like the outsider in the conversation (total dork) because I had never seen the movie which was made in 2006. So I made it a point to watch it, so I could be part of the cool kids group. However, after I watched it, I realized I might have become even more of dork for watching it because it was really something special. My 3-year old daughter watched the movie also and wanted to watch it a second time, if that properly rates the movie for you.  Still, a good movie for some intense gymnastics moves and glad I watched it just to get to use the quote above as my title. 

Here's to my gymnastics world which just opened up, stay tuned for updates. Maybe the Olympics in my future? Never know. Maybe I'll work on my back flips first.