Saturday, December 29, 2012

Motivation



I am finally getting to start back working out and a month off means I’ve lost a lot of strength. For me, that is a motivator. Ask anyone that knows me well and they will tell you I’m overly competitive. I like to work out like I have a chance at some imaginary sports career. Yes, I understand I’m 45 and have no hope of being an athlete. But, I’m a Type-A personality, so goals and being #1 are a huge motivator for me.

It’s probably a good thing neither of my children got into sports in any serious way. I would have pushed way too hard for them to be the best.  Not the best look for a parent. This personality disorder has meant I also have a hard time understanding why others don’t want to be as serious as I do about whatever sport I’m into.

When I started playing golf, I played every weekend. I walked the course because pro’s did. I played when it was 100 degrees out. I admit, I hate cold weather so I did stop during the winter. It was fun but frustrating to me. Not because of the game itself, but because I could not improve. I could hit a ball straight as an arrow, but not very far. I could putt fairly well, but not chip. Golf is not a sport you can improve at without lessons and it was just too expensive. So, golf went by the wayside after a few years.

Weight lifting is a sport you can get further on by researching things yourself. I’ve enjoyed trying new programs and learning the technical aspects of lifts. But the commercial gym I was at frustrated me. Not because they were not nice, but because the other people were not serious. No one was pushing themselves or thought I should. Why even show up if you just want to walk around and talk/flirt between doing a few lame exercises. What is the point of being on the treadmill just walk at a snails pace because you are talking on the phone and don’t want to be out of breath. Not to mention the people that came just to tan and took up limited parking spaces.

After finding a gym where people workout to the point of puking and think that is great, I am in my element. I want someone to call me a sissy for not pushing the prowler with more weight. They mean well and want to help me work harder. They appreciate my hard work and want me to do the same. No excuses and No slacking off. Just hard work and fun.

However, I am also learning that environment is not for everyone. The commercial gym can provide a service just a valuable. For many, there is a transition period between sitting on the couch and going all out. There needs to be a transition place. Maybe that person on the treadmill, talking on the phone, will progress to walking faster and finally running. With encouragement, people can move forward.

So there is room for everyone and not all people are competitive and driven by competition. I read a great article by someone else that learned this in his personnel training career. You can find it HERE.  Even if you are not Type-A like me, it’s a good look at how trainers think and what you can find out there. Give it a read.

Monday, December 10, 2012

How did this happen?


OK, I've been MIA for a bit but I have good reasons. It's been a rough couple of weeks. My father passed away just before Thanksgiving and while going to the gym to relieve some stress I dropped a 45lb plate on my foot and totally destroyed my Big toe.(I did finish the workout before going to the emergency room) I had no idea that a Big toe was so important but breaking it in 4 places get you a lovely non-walking cast, crutches, and a lot of trouble. Three weeks in, I am finally in a walking boot that I can't take off even to sleep but believe me that is a huge improvement.

So the point of this post is not to get a bunch of sympathy, although it is welcome, but to examine how I feel sitting on the sidelines. Two years ago when I started exercising on a regular basis and lifting weights, I did it to try and look better and get healthy. It was not something I enjoyed all that much. I made myself go because getting close to 45 and being a wreck was not an option. Each workout was just that, work. 

What I have found out now, is all that changed somewhere along the way. Somehow working-out became one of the most fun things I do. My friends at the gym are a support system and my husband/workout partner, a great asset. Just thinking about how much time I was going to lose for being careless made me angry and I wanted to cry. Losing even a little of my hard won progress was not acceptable. At some point, exercise changed from work to fun. Don't ask me when it happened, because I can't pinpoint the time. But it did happen. Something that was a chore has turned into an activity I enjoy and that makes me feel accomplished. Believe me when I say I never thought that would happen. I was never an athlete when younger.


Even hurt and unable to walk, I went to the gym and watched my husband. I did as much upper-body work as I could and my non-injured leg is probably much stronger now. Who knew it was so much harder to bench press without your legs! Watching my husband hit a 15lb PR on Squat at 325 was bitter sweet. I'm so proud of him, but I wanted to be there with him hitting my own PR. The rush from bettering your last lift is addictive and I'm in withdrawal. I never thought this would happen!

I want to thank all the people at NBS Fitness that have been so supportive and not laughed while I hobbled around doing what I can. Everyone has cheered me on, asked how I was doing, and managed to not trip over my crutches.

The message of this story is that even if you don't like exercising now, you can grow to enjoy it. Sometimes things that start out as work become fun. I try and remember my favorite quote from Coach Bear Bryant (my hero), “There’s a lot of blood, sweat, and guts between dreams and success.”



 

Wednesday, November 14, 2012

Ouch! That Hurt!





Two weeks ago I did a killer Deadlift workout and got really sore. The DOMS (Delayed Onset Muscle Soreness) were really bad and inhibited me all week. That weekend, I tried foam rolling my back to loosen things up, as I had to go out of town on business the next day. Well, wouldn’t you know, I become one of the only people to make things worse by trying to make them better. After rolling out my back for bit I decided to roll onto my side and hit my lats. What followed was excruciating pain and one really bad business trip.

I popped some cartilage between my ribs. This left me unable to walk at all Sunday night and making my way through the airport like a 90 year old on Monday. I could not take a deep breath or twist my torso. You can imagine the fun of flying and renting a car. But I made it and got back to see the doctor. The solution......Time and rest.

Waiting out an injury is one of the hardest things an active person can do. I so wanted to just pick back up with my routine. I missed working out with my husband and all my gym friends. I could feel my entire body turning back into the soft goo it used to be before I started lifting. I practically had a panic attack just thinking about losing my progress. I really missed just being able to get up off the couch without pain. But, sometimes there is no magic cure or pill you can take to get better.

I went to the gym and just did little things. If there was any pain, I stopped. I trained around the worst of my injury. The main thing was to keep moving. Our bodies are not made to just be still. You can actually heal better if you are not immobile. This is a great article by Eric Cressey, who is one of the best trainers around, on why you should keep moving. When Did Just Rest Become a Viable Recommendation?

The money line is this: “When a healthcare practitioner says it [it meaning complete rest], it's because he/she either a) doesn't have the time, intelligence, or network to be able to set you up for a situation where you can benefit from exercise or b) doesn't think you have enough self control to approach exercise in a fashion that doesn't make it more harm than good.

So don’t let an injury keep you on the couch or use it as an excuse to just sit around. There is always a way to work around the injury. Blood flow to the injury can actually help it heal. So do the best you can and keep moving!  You will be glad you did.
 

Thursday, November 1, 2012

Get off the Scale

One of the main things I struggle with while trying to get healthy and strong is the obsession in this country with the number on the scale. Everyone asks what you weigh, not how much you can Deadlift. We are taught from childhood, as women, to watch that number and place all our self worth in that number. Never is it valued how far you can run or how high you can jump. In fact, unlike men, those things are seen as a detriment to us.

Everyday I would get on the scale in fear of what that number would be. If it was a bit lower, I was on cloud nine. If it was a bit higher, I was upset and depressed the rest of the day. That scale controlled my outlook every single day! How sad is that; and how many others are the same way?

Then I started training with heavy weights and reading about weight training. You hear all the time how muscle weighs more than fat. It’s not really true. One pound is one pound. But what is true that 1lb of muscle takes up less space than 1lb of fat. This picture saved my sanity. Look at it closely.




Yes, it is a bit gross but this means you can weigh the same thing and be significantly smaller in size. So, the number on the scale may not tell you the truth.  There are several really good blogs with articles on the scale obsession. A few are Rachel Cosgrove HERE and and Nia Shanks wrote this one HERE. Both are great reads on the subject. Even famous trainers struggle with this issue. We have all been brainwashed.

Basically, I learned that as I build muscle over time my weight may go up. BUT, that does not mean I have gotten bigger. To keep track of it, I now measure myself in inches. instead of getting on the scale. If my belly has not gotten bigger, I know I’m doing OK. And if it gets a bit smaller I’m doing great.  I write it down so I can remember what it was and track changes over time. There is also a device called the Zero Scale that just tells you plus or minus and how many pounds from your starting point. You never see the actual number. Personally, I would just worry over the plus or minus like I did the numbers, but someone might like it.

Another option is to get a good Body Fat test done. The scale ones are not very accurate but they may be able to tell you changes over time. The gold standard is a DEXA scan or the Bod Pod. Both are worth in if you can find one in your area.

You have to be realistic as well. You are not going to build muscle in a week or two. It takes a few months to grow muscle. But, as it does, you will get more compact and firm. Isn’t that what we want?

In closing, don’t let a number control your life. Start to judge yourself on fitness goals you reach and how your clothes fit.  It’s not easy because we have been conditioned to the number but it will make you much happier in the long run.

Friday, October 19, 2012

Girl Push-ups? Who needs them!

Crazy week at the gym where I got to flip some huge tires and push myself in a two hour workout. I learned two things. First, wear long sleeves to flip tires otherwise it will bruise your arms up. Second, at my age a two hour workout will knock you out for the rest of the day. Now on to the topic of the week......Push-ups.

Often, women are told it is Okay to do “Girl push-ups” instead of standard ones. In fact, that is sexist, out of date advice. There is more point to doing a push-up than just to increase your chest strength.


Holding the correct position and using good arm placement improves core strength and tricep strength. Push-ups are often an accessory exercise for the bench press. Not because it makes your chest strong but because it does multiple things at once. To do a good bench press you need core strength, back strength, tricep strength, and chest strength. A proper push-up will hit all these areas. It will also help build the stabilizer muscles in your shoulder, which you are going to need to avoid injury.

If you lower to the knees and do a “girl push-up” then you lose the core stress and, by changing the axis, put more stress on the chest. It is almost impossible to move from a “girl push-up” to a standard one.

A better way to progress if you can’t do a standard push-up, is to increase the angle you are doing it at. For example, start by doing a push-up against the wall as shown below. This will allow you to keep good form while building up the strength needed to progress.




After you can do a number at this angle then lower the angle again to make it harder. So move to doing it on an exercise bench.




Your next progression could be to a couple of steps. So that you are slowly lowering the angle as your strength increases.


Before you know it you will be able to do a standard push up! It is very empowering to drop and knock out a few push-ups. Most people will be understandable impressed and you will help your bench press as well. 


Try not to have your arms too wide so you can work your triceps as well as your chest. Don’t have your butt in the air. Keep a straight line.
What other things do you need for a quality push-up? It is all about form:

  • Keep your shoulders over your hands
  • Tighten the core
  • Get a nice straight line from head to foot
  • Lower to the ground under control
  • Press off the ground forcefully


There are many variations you can use as well once you can do a standard one. Just a few examples are:
Diamond or Heart- These increase the use of the tricep. Your hands should be touching to make a diamond or heart under your chest. These are very advanced and honestly most men can’t even do one.

Feet Elevated- Slightly harder than standard push-ups. The feet can be elevated anywhere from a few inches to a couple of feet. The higher they are the more the difficulty increases.

Clap - These introduce a plyometric element. You must explosively push up from the ground high enough to clap your hands together. Again this is very advanced and takes a lot of strength.


I hope I have convinced you to work on push-ups and that they will benefit you on many levels. It’s an exercise that is worth it’s weight in gold. It’s also one that can be done anywhere with minimal equipment.

Monday, October 8, 2012

What is that thing?

OK, I've convinced you to go to the gym and give the weight room a try. But what in the world are all those strange pieces of equipment and how do I use them. Do I even need them? Never fear, I’m not going to leave you hanging. Here are some of the common things you will see and what they are used for.

The Power Rack.- The most useful thing in the gym:


Below are pictures are two different types. These can be used for Squats of any type, overhead presses, rack pulls, good-mornings, and even bench presses, if you pull in a bench. The adjustable safety bars can be good if you don’t have anyone to spot you. Just please, don’t curl in the Power Rack.

This one is very basic one.




This one is much more advanced and you could do Pull-ups, as well as several other exercises with this type.


The type you see will depends on the gym and there are some other variations.

Pre-loaded Barbells:

These are great for starting out with barbell work at low weights. For the first few months I used these for almost everything. The standard Olympic barbell alone weighs 45 pounds and is quite long. The pre-loaded ones are great while working up to using the Olympic bar.


They usually start at 20 pounds and go up to around 110 pounds in 10 pound increments.



Trap or Hex Bar:

These can be used for Trap Bar deadlifts, shrugs, or farmers walks.




Leg Press:

Used for Single or Double leg presses in different positions.





Just don't leave the plates on when you are done as someone has done here.



Bench Press :

These come in several variations as well. Pictured is a basic one.



Incline Bench Press:

Not much explanation needed. But I also use the platform on back for step ups when needed.



Deadlift Platform with loader:

This is for doing deadlifts and the red bar helps you load the plates on. It makes life much easier and is a must have when doing this. I didn't know how great it was until I used one.




The Smith Machine.- the dumbest thing in the gym

There have been a million blog posts and articles written on why not to use the machine, so I won't go into detail. Run away from anyone that wants you to lift weight on it. I do use it for reverse body weight rows, because you can adjust the bar height to make it more or less easy. But, it is horrible for squats. Just say NO.




That covers most of the things relating to free weights you will see in a commercial gym that does not specialize. I couldn't get a picture of the cable machine because someone was always on it. I want to thank Atoka Fitness and NBS Fitness for letting me take some pictures.


There are lots of other machines I could have covered but I had to stop somewhere. My favorite is the prowler but most gyms won't have one. There is also the Glute-Ham Raise and the T-Bar Row. If you see an unfamiliar piece of equipment just ask someone how to use them before you play around. It is easy to put on too much weight and pull something.

Hope to see you all next week!

Thursday, September 27, 2012

Starting at the Gym Pt.2

Let’s cover a few topics that may come up when you start working with weights. These are just a few things that I worried about and what I found out about it.

What to wear:

We have all seen the pictures of the great looking girl in tights and a sports bra rocking the six pack abs and not an ounce of fat. If I put on that outfit I’d look more like the Michelin guy then those women. Well, maybe that’s a bit harsh, but you get the picture.


Most of us are going to the gym because we don’t look that way. So what do we wear?  You need something you can easily move in, that won’t bunch up and get in your way. I started out in athletic shorts, a sports bra, and a T-shirt. Not glamorous but functional. And hey, there are some really fun T-Shirts out there. Just look around and find one that expresses you. Add in Yoga pants for when it’s cool and you are good to go.


This is one of my favorite shirts. Get it here.


Shoes are another issue. When lifting weights, you don’t need the kind of shock absorption that most athletic shoes are made for. You need something flat and solid. The options range from Converse Chuck Taylors to Vibram Five Fingers to bare foot. Personally, I’ve seen it all. I wear a cheap pair of Converse from Target for Squat days and a nice pair of New Balance Minimalists for other days. And of course there are super expensive shoes just for weight lifting, but unless you are competing, don’t bother.

Accessories you might need are a small towel to wipe down and a water bottle to save you from running to the water fountain. Or you could look at those trips across the gym as extra cardio. A timer can really help with rest periods as clocks are usually few and far between. I use an app on my phone that was free. And lastly, have a pen and a clipboard to write on so you can keep track of the amount of weight you used.

The most important thing is do NOT forget to remove your rings. Here is a shot of my hand when I forgot to take off my wedding ring before Chin-ups. Not a pretty sight. Luckily, it healed fairly quick.




Gym Etiquette:

Ok, what are the rules of this place? Because no one wants to look like an idiot stumbling around and making people mad.

1. Put up the weights you have used. Sadly, this is a huge issue in most gyms. People pack eight 45lbs plates on a leg press, do a few reps, and walk away. Leaving the next person (like me) that only needs two 45lbs plates to unload six of them. Not an easy task for most people that are starting out. Since I’m short, I still feel uncomfortable trying to remove plates over my head. If you need to ask for help to remove heavy plates, that’s okay, but DON’T be the person that causes the problem for the next user.

2. Clean up your station. Different gyms have different ways of cleaning, but at least wipe up the sweat with a towel. Nobody wants to lay back in sweat to do some bench presses.

3. It is OK to ask to work your sets in. “Working in", means, if you need a piece of equipment and someone else is using it, that you share time on it. This usually works best when the other user is taking longer breaks. Pull-up bars are a perfect example.

4. Everyone will miss a lift. That is what Safety Bars are for. Even the biggest guy has done the “roll of shame” when trying a squat without a spotter. You need to push yourself and that is what safety equipment is for. Learn how to use it, set it up and don’t feel bad if you need to use it.

5. Music- Feel free to listen to your own; if you don’t like the gym selection. I like to talk with my partner and the other people, so I generally just ignore the music if I don’t like it. If you need it for motivation, plug in the headphones and go for it.


As always, thanks for reading and please come back and share.

Wednesday, September 19, 2012

Rest Week






It’s been quite for me this week. I’ve taken it off from the gym to give my body a chance to recover. After 16 weeks straight of working out 4 days a week, this old body was starting to complain a bit. An ache here and a strain there were starting to add up to handfuls of Advil. Not good for the liver. So when my husband got a new tattoo and needed to let it heal, we decided to take a week off.

Everyone should work in time for their body to recover and as we get older it may be a bit longer than those 20 year olds. Listen to your body and don’t feel bad when you need to back off a bit. Recovery is how we grow muscle. So if you never rest you can't get stronger. Your days off will benefit you as much as your work days.

Another time to back off would be for illness or a sudden injury.  Or even a big deadline that you have to put time into meeting. Don’t let taking a small break for other things in life ruin your outlook.

I’m not saying it will be easy. I am jonesing to get back in the gym like a crack addict. I’ve had to drop and to push-ups just to not feel so guilty. I know I am not doing anything bad, but breaking my routine is like quitting caffeine when I was pregnant.

Here is a link to an article that probably does a much better job at explaining why you should rest than I do: 


When to take a break?


Just make sure your little break doesn’t turn into a long hiatus. Once you take some down time, it can be easy to start making excuses again. Use the time to do a few things you have put off. Walk your dog more often or just stroll the neighborhood and see what has changed. Clean house even if it is not springtime.


But at the end, get back to the gym. I know I’ll be counting down the days until I see everyone again.

Thursday, September 13, 2012

Getting Started at a Gym


Not everyone is ready to walk into a gym and start lifting weights and I’ll address how to get started if you are not in my next post. But once you are I hope this helps to smooth the way.

I know exactly what you are thinking. “I have no idea what to do in the gym!” Well, I’m here to help you. When you walk into the gym you will see all the ladies in the Cardio section. They are walking on the treadmill, watching TV or listening to music. Some are even talking on the phone or reading. The same thing is happening on the elliptical and recline bikes. There is a sense of safeness in that part of the gym. You can head over there and trudge along and no one will look your way. Or there are the classrooms full of Zumba participants that you could hide in the back behind.

Those are the easy options.

The safe options.

Off in the distance is the unknown area of free weights. There are big guys and big dumbbells. Strange looking bars are racked up. There are no women, or very few. Walking over there seems so scary. You don’t want to be laughed at or stared at. But if you want to make huge difference; this is where you need to be. So take a deep breath and walk in. I’ll tell you about my first time.


I had done P90X at home, so I had some idea of using dumbbells, but I had not used a barbell. I had gotten a list of exercises off the internet for beginners that I wrote on notebook paper stolen from my kids. I went over and got a pair of dumbbells and started doing my exercise. I was really self conscious that first time. Glancing in the wall sized mirror, I noticed to my surprise that NO ONE was watching me. Most had headphones in and others were talking with their friends, but no one was really paying attention to me. It was much more anonymous than feared. For the main part, everyone was polite and helpful. Did I get a few odd looks through the weeks? Yes, I did, but no one said anything discouraging.

Let me give you a big hint. The really serious guys, that are lifting crazy weights, are usually the most helpful ones. They understand how hard it is to lift weights and that you are making an effort. Many will be glad to answer questions. If you can take a friend with you, it will be that much easier. And if you can find a gym that caters to the serious lifter, they will be even more help.  Even if you are a beginner, they can show you form and cheer you on.

I’m now going to a gym that focuses on Powerlifting and it’s the most welcoming place I have ever worked out. I don’t bench 340lbs like some of the guys, but they all greet me when I show up and ask how I’m doing. They cheer my PR’s and joke around. It would not matter to them if I was squatting the bar only. They respect my effort and dedication. That is the environment I hope you can all find when you are ready.

Next post I’ll cover where to start if you are not ready to lift weights right off the bat. Then later we will review the equipment at the gym and what it is for.

Saturday, September 8, 2012

Work Out of the Day

Here is my workout today. It is mainly accessory work for arms.

Disclaimer: These workouts were designed for me and are not meant to be used by others as they focus on my weaknesses and you each may have different needs.

Mobility Warm Up and Foam Rolling

Bench press:
10 x 73lbs
10 x 73lbs
10 x 73lbs
10 x 73lbs

SuperSet #1

Incline Dumbbell press
10 x 20lbs
10 x 20lbs
10 x 20lbs

Dumbell Curl to Overhead Press
10 x 10lbs
10 x 10lbs
10 x 10lbs

Tricep Press with plate
10 x 15lbs
10 x 15lbs
10 x 15lbs

SuperSet #2

Overhand Lat Pulldown
7 x 60lbs
7 x 60lbs
7 x 60lbs

Underhand Lat Pulldown
7 x 60lbs
7 x 60lbs
7 x 60lbs

Face Pull
10 x 60lbs
10 x 60lbs
10 x 60lbs

Superset #3

Bent Over Dumbell Row
10 x 20lbs
10 x 20lbs
10 x 20lbs

Scarecrows
10 x 3lbs
10 x 3lbs
10 x 5lbs

Extras

Goodmornings
10 x 65lbs
10 x 70lbs
10 x 70lbs

Toe Touches
3 sets of 10

Reverse Crunch
3 sets of 10






Friday, September 7, 2012

Introduction




   My Name is Linda Baxter. I’m the 40 something mom of two teenagers with a full time job. I like to lift heavy things, challenge my body, read about fitness and help others move in a new direction.
Early Years
   When I was younger I spent many years on the cardio cycle. I took Jazzercise, Step-classes, ran 5K’s, walked, and Zumba. If it was a new trend, I tried it. But I never looked like Cindy Crawford or Christy Brinkley. Of course it didn’t help that I’m 5’1”. But when I was young it was easy to stay fairly thin with just cardio. Then I had kids. And I don’t have to tell the women reading this what happened to my body. Weight gain, stretch marks, and loose skin showed up and just would not leave. I was never obese but pleasantly plump would not be a stretch. No matter how much I ran on the treadmill or climbed the Elliptical the weight would not budge and my self esteem sank lower. I did starve myself down to close to pre-baby weight once in my 30’s but no one can maintain that type of diet and back it came with a vengeance.

40’s
   At 40 I had a DEXA scan for bone density baseline. At 42, I had another and it showed the expected bone loss women start to develop. Nothing the doctor was worried about but I did not want to be a hunched over old lady. Several friends broke bones just doing routine things. So I started looking for something new to do. At the time there was no gym near me, so I tried P90X. What a revelation that was. I worked out till I almost puked and lifted dumbbells. I realized how sad it was that I could not do a pull up at all or plank for 30 seconds. Tony Horton and crew started me on the road to a new way of looking at fitness. But you can only do DVD’s for so long and luckily a gym opened nearby. I started New Rules of Lifting for Women and found how fun it was to lift weights. I started reading about weight lifting and getting stronger. While I didn’t lose weight I lost inches and my body started to become tighter and look younger. I was the only woman in the free weights section and got lots of strange looks, but I pushed on. Soon I could do a pushup and lift heavier weights.

Plateau
    But after two years I was stuck making no progress. I was unable to increase my squat and my bench press was in slow motion. Sure I looked better and was stronger but I wanted to go further. I did a lot of reading on line and found a gym near my work that focused on strength training. I also found a trainer that would train me like his male clients and he showed me how my form was wrong on practically everything from squats to push-ups. Just a few months in I’m hitting new PR’s and learning to focus on my progression in the gym and not just the scale.

Progress
    Now I measure those problem areas to see progress and try to stay off the scale. I’ve learned to eat a ton more protein and stay away from snacks. I’m also lucky enough to have enlisted my husband into my love of lifting and have a great workout partner in him.

   I went back for a repeat DEXA scan this year and was stunned to find that not only had I reversed my bone loss but it was now better than the baseline. I had gained 7lbs over 5 years but lost 3% of my body fat. The results are amazing. Now I’m training for Powerlifting and having the time of my life.


    Am I an expert in fitness? No, but I love to learn and I hope to share my knowledge and motivate some other over 40’s to get started on a road that can change their life. I hope you will follow along and get answers to some questions and feel more confident about starting weightlifting. Feel free to contact me or ask questions