Expanding My Knowledge and Capabilities

This weekend I got the chance to expand my knowledge and certifications in fitness!  I am now officially certified in TRX (suspension training) and Kettle Bells.  Both of these can be used by people of all shapes, sizes, and fitness capabilities.  They are a great way to diversify your workouts and challenge your body in a whole new way.  I especially was drawn in because I love seeing what else I can throw at my body and conquer (probably because of my trainer- she always has some new workout idea that pushes me to a new level I didn't know I had).  They also both speak to my athletic side.  The whole time we were learning about both of these techniques, Friday night and all day Saturday, all these amazing ideas were popping in my mind of what I could do with these to challenge athletes, since I want to become a Strength and Conditiong Coach, eventually.  Now I just can't wait to start teaching both of these :)

Kettle bells: a great addition to anyone's cardio/strength workouts.  It's applicable to people of every shape, size, and ability.

TRX: Another great addition to both cardio and strength training because it challenges your core and balance (LOVED THIS). 

Not only am I expanding my knowledge in fitness, but starting March 1, I will officially begin my triathlon training schedule, which will expand my capabilities in fitness as well.  Since the start of the year I have been running, biking, and swimming, but not according to a strict schedule, distance, or time.  This Wednesday is when I crack down with the help of my trainer's triathlon training schedule.  I am excited because over the next three months I will learn to move my body in a whole new way.  I've already noticed some crazy changes by adding all these different workouts.  I went running when I was visitng my boyfriend out of town and decided to run 6 miles.  Not only did I run it faster, but I also was less fatigued, the hills didn't seem to difficult, and my lung capacity has grown!  I'm loving these changes and can't wait to see what else will change. 

My challege for this week is a couple of things.  Nutritonally I want to try something new, so when I was at the store yesterday I bought kale, star fruit, and mango.  I made kale chips last night and I LOVE them!  They taste just like potato chips, but they're healthy!  I'll let you know how the star fruit and mango go! 

     

Kale chips                                      Star fruit                       

 

Fitness and nutritionally I want to challenge myself to stick to my schedules.  There are some days when I DO NOT want to get up with my alarm to go workout, but this week I don't want to let myself put off my workout because I tend to feel better throughout the day when I get my workout completed before everything else.  I have more energy and then once I'm done for the day I can go home and study instead of worrying about my workout AND studying AND dinner, while still trying to get to bed at a decent hour.  Also, nutritionally I want to stick to my planned out meals every day.  I don't want to allow myself to veer from it because usually I tend eat not as clean foods and then I tend to let myself slack more during that day.  To encourage myself (I know it will seem juvenile, but it works for me) I am going to place stickers on my calendar each day I complete both of these.  I am such a visual person that seeing those stars placed on each day will motivate me to keep working because I don't want to see a blank day. 

Lastly, something that I am noticing becoming more popular that I have a little issue with is seeing kids working out at the gym.  I see them with weights or on the treadmill.  Now I'm talking about a 15 or 16 year old; I mean a little 9, 10, or 12 year old kid working out!!  Now I'm not saying it's bad a thing to see them moving, but working out at the gym like an adult??  Maybe it's because of how I was raised, but my "workouts" growing up was playing basketball, baseball, soccer, kickball, etc. with my older brothers and the neighborhood kids.  Then if it was a rainy day we would play "lava" inside (you weren't allowed to touch the ground because it was lava AND you had to be the last man standing, so you were allowed to push everyone else onto the ground).  We were pushed outside by our parents and ddin't come back home unless we were hungry or it was time for dinner.  I don't know what has changed, but I think people should be encouranging their kids to be active outside with their siblings or friends, not sitting in front of a TV or computer and then going to the gym.  Kids will be A LOT more active and probably workout harder if they think they're playing a game, such as basketball, then if they're forced to get on a treadmill or bike and move.  But I'm not a parent, so I guess I can't tell people what to do, but I know that if I ever have kids they'll be playing tag outside before I let them jump on the elliptical.

Am I the only one that thinks this is wrong?

Til next time and one step closer to a hardbody,

Mo

Challenge Re-Do, Indoor interval training, and an Inner Challenge

Okay, first offs I did not do as well as I wanted with my goal of eating 70-75% of my diet last week plant based.  I was just so insanely busy and a lot of little things came up, so I didn't get it done (even though I know that shouldn't be an excuse).  I really want to do this one and succeed, so I'm going to give it another go this week.  Yesterday, I did a good job of it eating mainly eggs, vegetables, fruit, and salad.  I'm also prepared for today with more veggies and a new fruit that I just tried for the first time last week: Kumquats (YUMMMM).  If you've never tried them before...you should.  It's like an orange, but smaller!

Over the past couple of weeks winter has decided to show up here in Omaha (not that I missed it not arriving).  It has been snowing, dreary, and just plain COLD!  This has driven many, including myself, to doing my cardio inside.  Indoor cardio tends to make me irritable (unless it's my spin class) because I jump on the treadmill and the scenery never changes from the window I stare out of and the smelly, greasy muscle head is constantly huffing and puffing next to me.  I usually end up trying to turn on the TV and somehow zone out, but it never seems to be as good of runs as the ones I have outdoors.  Sunday night I decided to change it up a little.  I jumped on the elliptical and stair master because my knees were on fire from sitting in a car driving all day.  I turned on the TV and during the show I would go my slightly less than comfortable pace, so that I was still working hard and then during the commercials I took the resistance all the way up to 20 and worked as hard as I could to move as fast as my legs would let me during those 4 or 5 min.  I actually ended up enjoying my workout much more and working hard!!  So, hopefully winter will leave as quickly as it came, but until then don't think that your indoor cardio has to lag or become a chore..add some spice and push yourself!!

Lastly, a challenge I am posing for myself along with everyone else that reads this.  I've noticed a lot more (maybe it's because it's the winter and people tend to slack on their workouts and gain weight) that people are beating themselves up and trashing their bodies.  I constantly hear, whether I'm on campus, at work, or at the gym, women (and men) discussing how gross they think they look or how their pants never used to fit this tight.  I also have noticed that if one person says it out loud to their friends or whoever is listening, then the other people feel the need to join in and take a hit at their own body.  SO, my challenge is to change this and set a different example.  Yes, we all have things we want to change about our body, but in order to change we have to accept our bodies and love ourselves.  First off, I am not going to let myself think negative thoughts about myself, only positive.  When a negative one pops up I'm going to stop and remind myself of all the amazing things I have accomplished, like 4 marathons and becoming a spin instructor.  Next, I'm not going to join in the body bashing anymore.  When a friend or someone I know starts talking about how much they hate their body I'll not join in and preferably walk away.  That negativity is going to solve NOTHING..so why feed it?  Also, remember that everything you say falls upon someone's ears and do you really want it falling upon these ears??

Here's a little motivation for this positivity challenge: 

My motivational quote for this week is: You are much stronger than you can imagine.  You are worth it and deserve it! You got this!

Til next time and one step closer to a healthier and happier hardbody,

Mo

PS. Two weeks until my 66 flight climb at the Iowa Fight For Air Climb in honor of my grandpa!

Finding your "fit"

This past week I challenged myself to eat more different types of vegetables and fruit.  I have to say I LOVED it!!  It was amazing discovering new types of foods I hadn't tried before because they intimidated me, like kiwi, grapefruit, and spaghetti squash.  My new obsessions coincidently are kiwi, grapefruit, and spaghetti squash!  In keeping with this new love of fruit and vegetables I am going to challenge myself to eating 70-75% of my diet plant based.

Now to move on to my main topic: finding your "fit."  I know people think I'm crazy when I say that I truly love and enjoy working out.  It's my version of "fun," I love finding what I think are my boundaries and pushing past them.  This year I have already pushed past the most I had ever squatted (170#) before (with multiple reps) and also got into bench pressing into the triple digits (I got 100# for 7 reps this weekend)!  I have NEVER done that before.  I also have added pull-ups (with no assistance) and deadlifts into my workouts on a regular basis.  It's empowering knowing I am lifting or doing things (pull-ups) that no one else will attempt.  I love looking in the mirror at my muscles and knowing that those didn't just pop up overnight.  I worked my ass off (literally) for EVERY SINGLE ONE!  I also have found my passion in teaching spin (any fitness class really).  I love pushing people into a harder workout.  I know how much it helps me to have a trainer or go to a class because it keeps me accountable; I feel like I need to push myself harder because I don't want anyone to think I'm slacking or weak.  Now I know not everyone, like me, lives for picking up the dumbbells or pouring sweat over a bike, but everyone has something they love.  Maybe it's dancing, walking your puppy, running in the backyard with your child, hiking with your family/friends/significant other.  Whatever it is, it IS active; it's exercise.  That is why when a commercial comes on for a certain gym it upsets me.  The speaker says, "Let's admit it, no one likes working out; working out sucks."  Really?!  That's your sell for your gym, everyone there hates being there?!  NO you need to get people to find something they love or are slightly interested in and make it an exercise.  It can be whatever you want as long as it gets you MOVING, SWEATING, and HEALTHY..DO IT.  I can GUARANTEE if you don't like it you WILL think working out sucks, but if you can find something you like not only will you have more fun, enjoy going to the gym (or trail), but I bet you'll lose more weight too because you're working harder.

Okay, so there's my little rant of the week!  Here's a little inspiration for the week and I will be putting this one on my mirror for the week:

Til next time and one more step closer to a hardbody,
Mo