Tag Archives: personal training

Meet My Team

7 Feb

I’m ten weeks out! I still feel more nervous than anything. I guess because I feel so far from where I want to be. But, I am starting to see changes so, trying to focus on that.

The most common question I’ve been getting lately is how I can do all this with a back injury. The simple answer is, with a great team. I’m fortunate to be in a position that allows me to have a full team of people behind me. Not just my hubby and family and friends but people who are experts in their fields.

My coach: Jill Vadala– She’s the one who makes sure I don’t look like an idiot on stage. Diet questions, meal plan, supplements, bikinis, everything in between

My trainer: Mike Brooks @ Sport & Health– He keeps my workouts changing and within the limitations from my physical therapist. Also deals with my insecurities and keeps me pushing forward.

Physical therapist: Patriot Sports Medicine- They’re awesome and Kayla has dealt with more exercise questions and texts than she probably bargained for! All while correcting my form and making sure I stay within my limits to strengthen my back, not injure it further. She’s my exercise voice of reason.

Dietitian: Rebecca Mohning- She makes sure the competition meal plan still allows for proper recovery and falls within my metabolic needs. She’s my nutrition voice of reason.

Not much of a secret. I’m doing everything I can to follow a dream without risking further injury. It’s an intense training and meal plan but I have a team of people making sure I stay on the healthy side of the extreme while in prep time. The farther into this I get, the more people I meet. I try to learn what I can from advice offered and make sure that my prep is working for me- both physically and mentally.

Let me be clear. I am not suggesting that in order to compete you need all of that. Plenty of people compete all the time on their own or with one of the four. This is just what hubby and I decided would work best for me (and for us as a couple, he gets peace of mind).

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Fitness Dates

27 Jun

A couple weeks ago I realized it wasn’t so much motivation to workout that I was missing… I wanted to workout, I made time to workout, but I was so bored with my workouts! I can’t justify paying for a gym membership when our apartment complex has a gym but I don’t really like the apartment gym so it’s harder to make myelf go. The cardio area is fine but the weights area is pretty cramped so, it’s not ideal and I have been doing more workouts at home since we have some weights etc. but I’ve been feeling like I want more.

Enter, Living Social. In Japan I had pretty much forgotten about Living Social and Groupon so, I signed up the other day and noticed all the different boot camps and fitness deals on there! Obviously with my ankle I’m having to be a bit choosy and not just trying everything but what a great way to mix up my workouts at a reasonable price. I bought one that’s for personal training sessions and then I just bought another one for a rock climbing gym in our area. Hubby and I both really enjoy climbing and I love finding active date ideas so I’m optimistic that in a couple months (when he’s back home) with physical therapy and working with this new doctor my foot will be able to hold up for it.

living social logo

Do you go on “fitness dates”? If so, what do you and your significant other do?

couple

My Solution for Cardio

18 Jun

We all know I’ve been having a hard time getting cardio in… mainly because with my ankle I can’t really run intervals and I get bored with machines. But today was one of those days I just needed to do cardio. I hadn’t worked out in a couple days since I’m down visiting hubby and just needed to do something. I’ve discovered it is SO much better if I break up my cardio so today I did 10 min row, 10 min bike, and another 5 min on the rowing machine before knocking out some abs and stretching. I know some people also do 15 min at the start of their workout and 15 min at the end which… I guess if you aren’t trying to build up an endurance could be just as effective?

 

Burpees and other random things

1 Apr

Hope everyone had a wonderful Easter 🙂 We got up and had a light breakfast at the house and then went to church and brunch with some friends before settling in for a movie afternoon (it was pouring rain all morning). We tried making a quinoa crust for pizza and…  it didn’t work out so well. It was fine but nothing worth sharing, if anyone has a good recipe for that I would love it!

Our movers come in two weeks, I feel like there’s s much to do still! It’s very bittersweet leaving after only a few months but I’m so excited to settle down somewhere for a couple years and start the next chapter in our life. Hubby will basically be gone the first couple months we’re there which will make the initial settling in harder but might make it easier to get into a gym routine… we’ll see.

I’ve basically been hitting 4 workouts/week and still volunteering and training a few clients out here so it’s been good.  I’ll post pics next week but I’m slowly getting back to cardio 3 times a week too. My April goal is lifting 3-4 times a week and cardio 4-5 times. I’m losing some definition in my abs and I know its from my decreased cardio… well okay and probably from adding pasta and some other things back into my diet the past few months. For now my solution is upping cardio. My other goal is to not let it stress me out when I’m not doing as well as I should be. I still get really hard on myself after a week off or a week where I don’t feel like I did my best and… that’s probably not for the best so I’m going to work on it.

Random story time for a laugh to start your week. The other day I was training a girl who I’ve been working with for about a month now and she’s made some serious progress. I decided it was time to add some burpees and more dynamic moves into her workouts so I showed her a couple, walking her through each step as I did. When it came time for her I broke it down and we went through the first one slowly. She stood up and I told her “Okay, so that’s 1”. Now if you’ve done burpees you know “1” is actually about a 4 step move… her reaction had me cracking up. Without missing a beat she goes “1?! I think I just saw Jesus… he’s outside the window waiting.” I’ve decided I need the “Burpees don’t really like you either” shirt.

burpees

Upper Body Workout

14 Jan

I realized I hadn’t been posting my workouts lately and well, that’s how this whole blog started. Today I did arms, focusing on weight and form for a lot of these so back to 8-12 reps instead of the 20 I’d been doing to lean out quicker.

3 sets:

  • 12 lateral shoulder raises
  • 12 front shoulder raises
  • 12 chest presses
  • 12 bicep curls

3 sets:

  • 12 Lat pull-downs
  • 12 tricep pull-downs

3 sets:

  • 8 assisted pull-ups (for these I set it to help less for the first set and then bumped back for the rest… I really want to do an unassisted pull-up)
  • 20 leg lifts on Roman Chair

Then I did 2 sets of weighted crunches on a BOSU and ended with some balance work for my ankle.

Working out with a new trainer tomorrow; I’m excited to get some new ideas and have someone push me. It’s easy to slide into working out but not really pushing for it every time so I think this will be good 🙂