Posts filed under Women's Fitness

Hard Work, Passion and Getting Things Done

#MondayMotivation

This weekend was a great weekend for my girls. An awesome 800m win and a brutal win for my soccer girl and her team. But the weeks leading up to this weekend included a lot of tears, injuries, breakdowns and good old fashion hard work. They made it and this weekend proved that their passion and hard work would pay off. Now we can move forward with bigger and more challenging goals. Remember to be realistic, believe in yourself and never EVAH give up! Happy Monday!

On a MISSION

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Ok, so you know how you decide you are going to do something, you get started and three days into it, you really think "I am really doing something here!"? That's where I'm at right now. I am so excited to start this new strength training program. I am only doing basic stuff but MAN, I didn't realize how weak I was until I started to throw some real weight around. It's been a minute!

This past week, I have been consistently running, biking (eh?) and strength training. The duathlon season starts next month and I want to be ready.

So, for the next 2 weeks, I will be working on the following...

  • strength
  • endurance 
  • core
  • flexibility

I have completed 4 weeks of functional training with light weights. Now I am in the strength training phase for the few weeks before I graduate to power training. 

When adding strength training to your workout, make sure you stretch, take days off from weight training, eat the right foods and drink plenty of water. Building muscle can be fun but you have to take care of yourself along the way. Meet with a nutritionist who can help you with the right foods to eat before and after a workout. In the upcoming weeks, I will share with you what works for me and as a trainer, suggest meals and snacks to eat as well!

Whether you are a brand new athlete or a seasoned runner, let's keep each other motivated to keep pushing forward!

LOVE YOUR LUNGES

LUNGES:

If you are looking to reshape your glutes, quadriceps, hamstrings and calf muscles you need to do lunges. I have to admit that lunges are not my favorite exercise but the benefits of having a great butt, shapely thighs and faster 5K times has me hooked!

Lunges not only help strengthen your legs but they also help improve overall balance, flexibility and core strength. 

When performing lunges,

  1. Make sure your legs are shoulder width apart
  2. Next, take a nice step straight back from where your foot was placed under your shoulders.
  3. Move downward by bending knees at a 90 degree angle and finally
  4. Push up through your heels for full range of motion. 

Benefits:

  • stronger core
  • improved flexibility
  • better range of motion
  • provides power when sprinting
  • great looking glutes
  • shapely thighs
Posted on March 25, 2018 and filed under Workouts, Women's Fitness, Training, Running, Personal Training.

First 2018 Duathlon_Last In N Out Burger

The Pasadena Triathlon Event has come and gone. I could not wait for this event and what do I do the NIGHT before the race? I have an In N Out BURGER!!! 

Yes...I did.

The trainer that blogs about eating right and exercising 5 times a week broke D O W N and ATE an In N Out burger. Hey, guess what? I am human too, PEOPLE! Guess what? It showed in my performance this weekend.


 When your daughter takes over your iPhone!

When your daughter takes over your iPhone!

The gun goes off, everyone takes off. That's normal. My body feels a little shocked, that's kind of normal. The fast crowd LEAVES ME and I begin to think...that isn't normal and why are they running so fast? We have 3 miles to run and then ANOTHER 3 miles when we're done with the bike? I could not understand WHAT was going on! My body felt fine, nothing was hurting or out of place. My breathing was good but for some reason, I was running SLOW AS A DARN TURTLE!

Now, the Triathlon/Duathlon/5K event took place at the historic Rose Bowl. Participants circled the Rose Bowl over and over and OVER again! Not bad at all. It was a well organized event and everyone was having a good time, except for one female participant who cursed at everyone but HEY, to each their own. EACH TIME I had to start the loop again, on foot or on the bike...I had the hardest time pushing through. I was slow and I felt like something was sucking me back into this huge vortex on nothing!

Fast forward to later that night, I had dinner with a friend of mine. I was telling her about the event and then we started talking about "trainer" stuff, then she said it "...when people eat crap...what do they expect?"! OH MY GOODNESS! That's what was wrong with me!!! I ATE CRAP Friday night (forgive me In N Out) but I did! A #2 In N Out meal as a matter of fact! My daughter warned me but I didn't C A R E. LOL!

That's why I felt like CRAP on race day!

NOTE TO SELF and those reading, if you are going to run or participate in ANYTHING, do NOT eat processed food the night before. Slow down, get a good home cooked meal with plenty of carbs, fresh vegetables and WATER, lots of WATER along with a good nights sleep! Save the processed food for another day or NO DAY AT ALL. 

Needless to say, I did win my age division, (I think I was the only one in my age division) and came in 16th overall in the event.

  • Do I feel guilty about eating that burger? Mentally? Ah, no! That burger satisfied a lot misery from the past week. #HUMAN.
  • Will I do it again? Physically?#HECKNO...the night before "heck no"...maybe a few days before if the week doesn't satisfy me! LOL!

Remember to be good to yourself. It's AOK to splurge, once in a while, but not every day and NOT the day before a race.

VEINS, TRAINS AND AUTOMOBILES

 

#bodyimage

I have these massive veins

in my hands and neck. When I am in tip top shape, they pop up along the front of my arms and legs as well. I get my crazy veins from my mother. Her hands are veiny too. I use to hate them because when I was younger_high school / college the kids would make fun of me. 

Now when I look at my veins, I LOVE THEM! I appreciate my veins. They remind me of all that good blood flowing & pumping through my body!

Think of an area on your body that you don't particularly get excited about BUT if you really think about it, it could be a sign of strength. Maybe you have massive calves or broad shoulders, a wide back or a big butt. Yep, I said it! Something may look off to you but someone else, they are looking at you like your BOSS!

My Granny is BOSS! She is no longer with us but I remember her being top heavy with legs that were KIND OF skinny compared to the rest of her body and guess what, they were veinyI NEVER heard her complain about her body or what she looked like. She would make little jokes here or there but she was very happy being Mattie! My Granny was a big ball of energy and her presence was BOLD! I would look at her and see amazement, strength and joy. She was ALWAYS happy, laughing and EVERYBODY knew her! Men LOVED HER! 

My point is...today, there is so much pressure on women to look our best or look like someone we are not. From the way we dress to how we comb our hair to what we were or don't wear. The pressure is on.  Many go under the knife to find perfection (and there's nothing wrong with that_I could use a boob job! LOL!), I just hope we are truly happy with who we are inside before we start changing what we think is wrong on the outside.  Body shaming is real at every age and stage of our lives. Girls are falling victim and older women are being shamed FOR simply AGING! It's gotta stop and it starts with you and me.

Beating yourself up over your body image will make you crazy OR at least the people around you. Making fun of other women is down right mean and cruel. For me, I have a very small chest, skinny legs, knobby knees, lots of gray hair coming in (thank GOD for hair color) and big feet!!! I think my butt is shrinking too...but THAT'S WHAT I GOT AND THAT'S WHAT I WORK WITH! YEP. If I want to change something about my outward appearance, my motto, I better be happy on the inside first

Remember, it doesn't matter what you look like, what color your skin, what kind of hairstyle you sport, as long as YOU are happy with yourself, it doesn't matter what others say. Make sure you are taking good care of yourself, living a healthy lifestyle and really practicing self care.If you can do those three things, you are on the right track...in fact you are PERFECT!