Do your workouts wear you out??

 

Cathy recently posted a common question about how to respond when some days you just feel too tired to do what you normally do for your workouts.  I posted my response here as well as this is something I hear quite a bit.  If you have your own advice on how you handle this, please share with the rest of us as we can all benefit from one another’s experiences.

Hope you take some time for you this weekend and celebrate whatever joy is right in front of you!

Steph

 

 

Cathy:
I can totally relate to how you are feeling both from my experience after having my kids and just from talking with a lot of other women. I bet your physician does wish all of his patients were as fit as you are!!

On the aging thing…. I’m 36 years into this life so I can speak from my personal experience of what it was like to go from a 20-something who had all the time in the world to a mom with a full time job, 2 small children and a body that just wouldn’t seem to want to do what it used to for exercise…

I think if you feel that you need to rest – you mention fatique – that you should listen to your body. NOW the trade off on this as I have learned first hand, is that if you take more rest days, nutrition becomes even more important. I went through a phase when I couldn’t do anything that I used to do hardly. I couldn’t even get through some of the workouts that I wrote and led!!

So, I backed down a little bit on my weight training, incorporated more resistance band work and core training, and made sure my nutrition was extra clean. And you know what? I now weigh less than I did when I shot any of my old workouts and I feel much stronger and not so worn out. I also am crazy about splits and rather than trying to do the whole kitchen sink approach by doing all of my muscle groups every workout, I pick apart my body.

I also make sure that I keep up with my supplements and drink plenty of water. I use protein shakes and try to get in more fresh fruits and vegetables.

Now, this is an ever-evolving journey just as I believe fitness should always be. After all, how boring would it be to do the same thing again and again and again? Some days I feel like I can hit the heavy weights full force and others I feel like my body is asking for some gentle core work and stretching. I respect what my body tells me knowing that I’m doing my part on the nutrition end as well.

Keep a log of what you do and how it makes you feel. Figure out which workouts make you feel strong and powerful and those that make you feel uncomfortable or completely exhausted. Working out shouldn’t wear you out!!

I think if you’ll keep a log and then figure out what does YOUR body need, what does it respond to, and change things up accordingly, you’ll see that you can continue to workout as you’re accustomed to doing but that you’ll feel energized. Listen to your body!!

I hope that helps and this is one of those times I wish we could sit down for coffee (with fat free creamer of course!) and really talk in detail. In the mean time, please keep me posted on how you’re doing.

Have a wonderful weekend and thanks for stopping by!
Steph

Don’t forget the planks!!!

I’ve been really focusing on abs lately as I admit that I held off for a while on serious training for that region after my second c-section.  I guess now that Will is 14 months old I can’t use him as my excuse not to train abs hard anymore!

So, I recently started my plank routine full force and I’m noticing that not only are my abdominal muscles coming in with more definition, but I’m feeling much stronger in my back.  Just like many of you, when I’ve done a lot of lifting of kids or moving of stuff, I sometimes feel it in my back.  Since reincorporating planks on a routine basis, this is happening a lot less.

Here is what I’ve been doing as of late and I’m sure over time it will continue to evolve as most of my workouts do

(I usually do these after I’ve done a cardio or power workout, so I’m already warm – but make sure you’re warmed up first!)

Elbow Planks in frontal position – hold for about 20 seconds then release down.  Repeat 3 times.

Side planks on the Right side – elbow support, either on knees, one knee out, or both feet side – stretch top arm up to ceiling – hold steady for about 10 seconds then add movement moving down and up for 8 reps. (Don’t forget that you’re working the side closest to the ground primarily)

Change to the left side.

Do three sets of the Right/Left side planks

Push up plank position – move into push up position – make your body one long plank and hold steady for about 10 seconds.  Add slow alternating leg lifts R/L for 8 reps total.  Release bottom to rest then do this one again.

Wide V plank position – move into push up position but place your feet as wide as you can and hold steady for about 10 seconds.  Add alternating arm lifts R/L for 8 reps total.  Rlease bottom to rest and then do this one again.  (“arm lifts” aren’t a great description – i alternate touching one arm to the same quad – R hand reaches to R quad, left hand to left quad..)  Good gracious I’ll be glad when I have the website up with pictures!!!  This one is hard to explain…

 

Move back into original plank position on elbows – hold steady for 20 seconds then release.

Rest – then add alternating leg lifts R/L for 8 total.  If you do these on your knees, simply extend the leg behind you.

 

I’m trying to get this in three times a week right now and as I mentioned before, I usually do them after cardio or power training when I’m well into my workout and warmed up sufficiently.  Hope you enjoy it!

Happy planking!

Steph

Where is your foundation?

I certainly don’t like seeing the negative news reports about our economy and the sad stories about the financial crisis so many Amercians are facing.  It’s a scary time for our economy and things that were a sure bet just last year now seem up in the air or even gone.  It would be very easy to spend a lot of time worrying about where we’re headed, but instead I’m choosing to remember that especically in uncertain times like these, there is a foundation that cannot be shaken or taken down by a bad day on the stock market.

Isaiah 33:6 says, “He will be the sure foundation for your times, a rich store of salvation and widsom and knowlege, the fear of the Lord is the key to this treasure.”

If you want a solid investment with a guaranteed return, you better be betting on the Lord for your foundation.  This verse was written thousands of years ago, but it speaks loud and clear to us today.  

Take a few minutes to evaluate where your personal foundation is located.  Is it based on a relationship or ownership that is part of your life here on earth?  Or is it based on your relationship with a living God who will be there no matter what is happening on the 5 o’clock news?  Time and time again God has proven that despite what we as humans manage to get ourselves into, He is the one true way out and the only way to live beyond the limitations of today’s headlines.  I hope you’ll spend some time today thanking Him for giving us a solid foundation of grace that allows us to live hopeful lives during what some would say are hopeless times.  Make a point to notice the joy that is in your life today!

Steph

Put some jump in that pump!!

Let me first of all apologize for that headline/title…  As corny as it sounds, it’s actually what I’m going to suggest you do if you want to push yourself harder than you normally would on your heavy leg day. 

Many of us lift weights and do large range of motion lower body moves like squats, dips, plies, etc. and though sometimes it might be a little challenging, we usually get through each set just fine.  What I’m going to ask you to do is during your next workout, stop after you complete a heavy leg set, put down the weights, and do some plyometric training challenging the same muscles.   When you add this component, you’re adding another dimension to your training.  If you do a set of squats with smooth control your muscles fire in that pattern to support your movement.  If you change things up and add in power jumps, you are asking your body to recruit muscle faster and explosively, which is one more way to cross train yourself.

Now, you don’t want to over do it by adding jump training after every single set, but I think if you pick three moves in your average lower body workout and add on 12-20  jumps you’ll feel and see a difference. 

Here’s an example:

Let’s say you start with squats and you do 16-20 reps and then move onto something else.  Before you move onto whatever the “something else” is, put down your weights and do 12 squat jumps as high as you can.  And don’t rush through them like a mad woman!  Take your time to really make yourself go a little higher with each repetition.  Land softly, melting into the floor as you land…After the last one, pick up your weights and keep right on going with whatever you would normally do next.

Some other suggestions are plie jumps after a set of plies, scissor lunges after dips or lunges (you start in lunge position, jump up and switch legs), plyo jumps where you jump out big once and hop in with two little jumps, or jump the legs out and in.

I don’t suggest doing more than three sets of these in one workout as that’s plenty of extra work for one workout.

Have a wonderful week and stay warm!!

Steph

Stop the Night Calories – Watch the weight come off….

I was talking with a friend of mine recently about some of the little things that you can do that will make a huge difference in the fight to lose weight.  One of the easiest to do – once you’re committed to it – is to get rid of eating a late night snack.  Think about it… You certainly need calories in the morning to get your system fired up for the day.  And then throughout the day you need to continue to provide nourishment to your body. 

However, after supper you most likely do not need a huge infusion of calories.  After all, even though you do need a little bit of energy to sustain your body through a night of sleep, you certainly don’t need a bulk of calories.  And one of the best parts about sleep is that if your body doesn’t have an ample supply of glucose from a recent meal, it will start recruiting that essential energy from your fat stores… you literally burn off the fat while you rest if you haven’t stuffed yourself right before you hit the bed.

So take some time to evaluate your night time routine and your eating habits.  I have no doubt that if you start taking away the extra calories at night you’ll see some progress in weight loss.

Take care!

Steph

Update on Production and Website

This is just a quick post to respond to some questions I’ve had  lately.  First of all, looks like April is the date when the five new workouts will be available.  And I’ve heard from some of you that sometimes this blog is hard to read because of the font size.  Please know that plans are in the works for an improved website that will be easier to read and navigate.  And let me know what else you’d like to see – I’m wide open to suggestions!

Have a great week!!!!

Steph

Lean Out Quick in a Bowl….

A woman recently asked me what I would recommend she eat to try to lean out just a little more.  She obviously worked out and was quite fit from what I could tell – she just wanted to see if she could get a little more muscle definition and lean out through the middle (isn’t that what we all want??).

So, I shared this little recipe with her that has worked for me and it’s something I did right before my recent shoot.  I’m not saying that you should eat it for every meal as that would be pretty boring and it wouldn’t give enough additional nutrients.  It’s just a way to get in a lean meal with three things you can prepare in advance so you’ll have them ready to go before you have a chance to get into the cookies…

First of all, buy a pack of chicken breasts or a whole chicken – bone in with the skin.  Get water boling on the stove and then add all of the chicken.  Boil it for 45 minutes and then take it out.  (I actually dump the whole pot in a colander in the sink.)  Let it cool for about 30 minutes and then pull the skin off and pull the meat off the bone.  The reason I do this with chicken that still has the skin on it is that it keeps it more moist and I don’t think it’s enough fat to be a meal deal breaker…   Shred the chicken in a big Tupperware container.   This is part one of the bowl..

Part two is green beans.  Simmer 2 or 3 cans in SODIUM FREE beef broth.  I can NOT stress “sodium free” enough here.  Salt can be a huge hold up to your efforts to lean out – especially through the middle.

Part three is stewed tomatoes.  I was never a huge fan of these until I met my husband.  He’s a great cook and he makes them by putting 2 or 3 cans of tomatoes on the stove and lets them simmer on low for a few hours.  He includes a bay leaf and onion powder and garlic powder.  Normally he would also use salt – but not when his wife is working on leaning out as much as possible.

 

So now you’ve got the three parts.  When I’m really trying to lean out I’ll take out a bowl and put in some chicken, some tomatoes on top and place some green beans on the side.  This will fill me up, it has flavor and it’s SUPER lean…  If I know I’ve got a big workout ahead I’ll sometimes steam some brown rice to add in some carbohydrate, but usually it’s just the chicken and the tomatoes and green beans.

If you want to see if you can get a little more muscle development try substituting these things for a couple of your meals.  I think you’ll be pleased with how your body responds.

Have a wonderful weekend!!

Steph

Request for Back/Biceps from Patti S

Patti S. requested a back/biceps split so I’m going to share one that I did just last week when I didn’t have much time but I knew I needed to do something…Hope you like it and let me know if you have any questions.  Thanks for the request Patti!

 

Warm up 3-5 minutes walking in place, large motions with special attention to back like full form squats and spinal rolls…

 

I use 12 lbs. for this first set on both moves…

16 Double Bent rows – medium weight – starting bottom

16 Biceps curls (palm front, regular positioning) – medium weight

16 Double Bent rows

16 Biceps curls

Rest for one minute (or insert some core work for extra credit)

 

Heavy Up in weights… I use 15-20 for this next set

12 Double bent rows – start top so you get more of a negative contraction

12 Hammer curls (palms in and this should be your heaviest biceps set)

12 Double bent rows

12 Hammer curls

Rest for one minute

 

This next set is actually in my new DVD’s on Back/Biceps day…

Use light weights – 3 to 8 pounds…

12 Posterior Flyes

12 Alternating cross Biceps curls (and that’s 12 PER arm as this is a very light weight for you to use on a curl…you sit up, and bring the forearm across the body angling the dumbbell to the opposite shoulder)

12 Posterior Flyes

12 Alternating cross curls        

And NO rest as you move to the next set….

 

HEAVIEST back weight should be here…I’m talking 15s, 20s, 25s… (think how many of those plastic grocery bags you’ll cram into one hand to save yourself another trip to the car….don’t be shy and lift heavy on lat rows!!)

12 Single arm Lat rows Right –

12 Angled curls – arms angled toward corners of the room – light to medium weight – I use 8’s

12 Single arm Lat rows Left

12 Angle curls

And that should quickly and effectively knock out two muscle groups…don’t forget to eat some lean protein to help those muscles grow back stronger and better!!