tag:blogger.com,1999:blog-32212181925543506222024-03-14T02:34:05.352-07:00Fitness Over FortyFitness help and advice geared toward women over 40.Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.comBlogger16125tag:blogger.com,1999:blog-3221218192554350622.post-28211926215213507792013-07-30T08:29:00.000-07:002013-07-30T08:29:17.175-07:00The things in your head...<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">OK, It's been a good long time and that's on me. Spring break I put on a few pounds but I got those off only to start gaining weight at about a pound a week. Wait! What is going on? How can a person that works out 4 days a week and eats good be gaining that fast?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The first thing I did was freak out, have a good cry and whine to my husband. Just the normal stuff. Then I made a Doctor appointment. That turned out to be one of the best things I have done. Some blood work later and I found out I had an underactive thyroid and high blood sugar. There was no way I was going to lose weight no matter how hard I worked at it.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Some prescriptions and a week later, I was feeling great. I had no idea how bad I had felt because it sneaks up on you. Now I have gotten back a ton of energy and feel like a new person. I have to be really careful what I eat because if my blood sugar goes up I feel like crap for a few days but things are getting better.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So I'm back on track and hitting the weights hard again. But I still have body image issues that make no logical sense.It's like chasing the rabbit down the hole. No matter how you look to everyone else, in your mind, you never look good enough. That next 5 pounds is going to make all the difference. But when you get there it's not enough. My mirror is the fun house one.Face it, I'm short and have a small torso. I'm never going to look like a model or have a waist. My ribs stop about 2 inches above my hip bones so where would that waist be? Either I have a few ribs removed or start facing reality. Reality seems a lot cheaper and less painful. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I started taking an online class to deal with my issues with food and body image. It's only been a week but I can see progress. To start with, I try telling myself every day that I look darn good for an almost 46 year old women with two kids. It's more important that I eat clean for my health than my weight. I'm trying to move my focus away from that extra fat on my stomach to the fact that I can pick up over 200lbs. Be happy with the fact my husband thinks I look sexy doing an overhead press. I should be proud that my daughter tells all her friends that her mom is a power lifter at the coolest gym around. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Lots of people have these issues, even men. We have to deal with them or it becomes the monster that eats your life. Is everyone telling you that you look great but inside you don't believe them? Then you probably have the same problem. Start listening to them. They might be telling you the truth.</span>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-48898567195546994752013-03-22T05:41:00.000-07:002013-03-22T05:41:56.970-07:00Follow the bouncing scale<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDCvaN9aKTCNgbyrIMI33VYIBMJJQnfH1gdGF9AiaNxwWQe6RrOdyWDU7UBrmWZqP7NaDiiIZBzxcTOLicXZuCdyiEolgUZDSZIJhXLLlH0g7RKLHDy1Mzv9kuGtjQL7L-9AV_3kxXg4Bo/s1600/scales.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDCvaN9aKTCNgbyrIMI33VYIBMJJQnfH1gdGF9AiaNxwWQe6RrOdyWDU7UBrmWZqP7NaDiiIZBzxcTOLicXZuCdyiEolgUZDSZIJhXLLlH0g7RKLHDy1Mzv9kuGtjQL7L-9AV_3kxXg4Bo/s1600/scales.jpg" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Spring break has come and gone and with it lots of eating out in yummy restaurants with dessert. Not to mention a few adult beverages. So the result of this fun is a few extra pounds. Not that I didn't have a few extra anyway, but now I have a few more. With Summer looming on the horizon, I need to get back on the clean eating bandwagon. I basically know what I have to do but, staying on point is always a challenge. If you don't mind I'm going to use this blog to stay on track for a bit.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Here is what I need to do:</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> 1. Eat at least 100 grams of protein a day. 120 would be optimal</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> 2. Keep carbs below 100 grams a day.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> 3. Get two sessions of HIIT on top of my normal 4 workout sessions.</span><br />
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"> 4. Don't stress</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">While number one will be difficult, it is really number four that will cause me the most issue. Like most people in today's would, I want results instantly. If I can get information from Google in seconds and watch 3 TV shows, then I am geared to have activities move fast. But weight loss is not fast. It is a slow grind where small changes slowly add up. There is where I start to fall. No one wants slow. Boo on slow.</span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Luckily I have a few people I can look to for support. One is my husband, who has dropped about 20 pounds this year. I also have some good friends at my gym that are excellent examples. They pack their food and watch everything they eat. And boy do they look amazing. </span><br />
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">So dear readers, I hope you will cheer me on, hold me accountable, and follow along. I'll be reporting what is working, what is not, and what I have to change. Wish me luck!</span><br />
<br />Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-78105153711162962142013-02-24T16:10:00.001-08:002013-02-24T17:08:07.446-08:00Women vs Men in Training<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH575SPdriiBoEEgm0x_4lGqVGM5EDFihfVB_rRejcVsz6_Tsbnr6btJbFh2U64qhwRKIdGp5lcwVtaMaHOmfFr0lCYeVIGNe6j98DwnkAcTz4Q2iOVaBAXoTqR6ouLFfUHxiARu16XNkf/s1600/ww.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjH575SPdriiBoEEgm0x_4lGqVGM5EDFihfVB_rRejcVsz6_Tsbnr6btJbFh2U64qhwRKIdGp5lcwVtaMaHOmfFr0lCYeVIGNe6j98DwnkAcTz4Q2iOVaBAXoTqR6ouLFfUHxiARu16XNkf/s1600/ww.jpg" /></a></div>
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<span style="font-family: Verdana, sans-serif;">I train with my husband. We do all the same exercises. Granted my weights are lower but basically we train the same. So when I would read about how women needed to be trained differently, I scoffed. However, recently one of my favorite fitness professionals, Bret Contreras, did a post on differences he had found in training women. When Bret writes something I read it and pay attention. He is one of my must read blogs.</span><br />
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<span style="font-family: Verdana, sans-serif;">The list is rather long but I highly recommend reading it. Just remember it is written for other trainers and not everything is true of every women.</span><br />
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<span style="font-family: Verdana, sans-serif;">Here are a few of the items that made me stop and think:</span><br />
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1."<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>Women utilize a variety of lumbar-pelvic strategies when lifting and often resort to overarching (excessive hyperextension) the spine during planks, push-ups, pull-ups, and deadlifts</i>." </span><span style="font-family: Verdana, sans-serif;">I notice myself doing this on Glute Ham Raises. If I'm not careful I arch my back to get up rather than using my hamstrings.</span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">2. "</span><span style="background-color: white;"><i style="color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">Bodyweight exercises for the upper body are much harder for women compared to men." </i></span><span style="font-family: Verdana, sans-serif;">As a person that has struggled to do an unassisted pull-up, it was good to hear that I'm not just a weak person. It took me a year to do a Chin-up and I hope to get a pull-up under my belt this year. </span><br />
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<span style="color: #555555; font-family: Arial, sans-serif;"><span style="line-height: 27px;"><span style="background-color: white;">3.<i> </i></span></span></span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>The vast majority of women will never have “too much booty” as in gluteus maximus musculature no matter how much resistance training they perform. </i></span><span style="font-family: Verdana, sans-serif;">I was glad to read this as I don't find the Kim Kardasian look attractive. Plus, I don't want to have that much trouble finding jeans/pants. </span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">4. </span><span style="background-color: white;"><i style="color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">It is common for women, however, to have poor ankle mobility – just as it is for men.</i></span><span style="font-family: Verdana, sans-serif;"> I have noticed this and think it is directly related to wearing heels. I love my 4 inch heels but they leave you in a position that shortens the Achilles for long period of times. </span><br />
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<span style="background-color: white;"><span style="color: #555555; font-family: Arial, sans-serif;"><span style="line-height: 27px;">5. </span></span></span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>Women often struggle to load and unload plates off of barbells properly due to pulling or positioning them off-track rather than centering them perfectly and pushing/pulling straight-on. </i></span><span style="font-family: Verdana, sans-serif;">Being short as well, this is always an issue for me and probably why I dropped that weight. I now ask for help with larger plates above my waist. </span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">6. </span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>Some women experience urinary incontinence when exercising, and the likelihood increases after giving birth. </i></span><span style="font-family: Verdana, sans-serif;">Ladies, go to the bathroom before maximum lifts. Contrary to some people's belief it is not cool to pee while lifting!</span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">7. </span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>Women tend to prefer different training music than men. </i></span><span style="font-family: Verdana, sans-serif;">While I understand the love of rap and death metal the guys have while working out, it would be fun to hear some dance music sometimes. </span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">8. </span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>More women than men attempt to chat during lifts, and they’ll even do so with maximal attempts (men instinctively shut their traps and focus on the task at hand when maxing out). </i></span><span style="font-family: Verdana, sans-serif;">I'm trying really hard to stop this as it drives my husband nuts. But I really don't understand what the problem is with it.</span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">9. </span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>If you let them, many women would perform their entire workout as one giant circuit (therefore you have to teach them to rest adequately for strength gains) </i></span><span style="font-family: Verdana, sans-serif;">This is totally me! I have to set a timer to slow down. I think it has to do with thinking I should be exhausted at the end.</span><br />
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<span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;">10. </span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><i>Women require smaller jumps in progressive overload – smaller plates are therefore critical (example 1.25-2.5lbs), as are smaller barbells (and smaller jumps in db’s, kb’s, and bands).</i></span><span style="font-family: Verdana, sans-serif;"> I quickly found this to be true and got a set of Fractional weights. They have been very helpful and I highly recommend them. </span><br />
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<span style="font-family: Verdana, sans-serif;">There are many observations that I don't necessarily agree with. I think most men tend to start out with more knowledge then women, so women appear to have a steeper learning curve. If you took a man that had never been exposed to weight training and put them in the gym, I think most of the observations would be the same. Well, maybe not the stress incontinence </span><br />
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<span style="font-family: Verdana, sans-serif;">Have you noticed any way women are different?</span><span style="background-color: white; color: #555555; font-family: Arial, sans-serif; font-size: 16px; line-height: 27px;"><br /></span>
<span style="color: #555555; font-family: Arial, sans-serif;"><span style="line-height: 27px;">Here is Bret's article: <a href="http://bretcontreras.com/strength-training-for-women/" target="_blank">Strength Training for Women</a></span></span><br />
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Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-38109688500706421382013-01-22T16:48:00.000-08:002013-01-22T16:48:48.662-08:00Fitspirational - NOT!<b id="internal-source-marker_0.9741767749655992" style="font-weight: normal;"><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">With the popularity of Crossfit and fitness in the media, there have popped up many tumblr and other websites with inspirational pictures. The term “Fitspirational” has been coined to cover these. </span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">But I’ve noticed a disturbing trend. While the wording may be promoting fitness, the pictures often times are not. It’s an insidious cross message that is harmful to young women and propagating the existing stereotypes of women in the media. </span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">Here are a few examples: </span></b><br />
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<img src="https://lh5.googleusercontent.com/KRrxejo3j1OMnPk9jUfAvD1-a09BlarPjIRV4iOu-Vb3-e-GhOpd6hzEZzbkFB9Oj0DmaYuIQoDUqeJEckzxzpC7_IzoGbdnc7PgR3R7_N5ZwKaM8Jtb" /><br />
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<b id="internal-source-marker_0.9741767749655992" style="font-weight: normal;"><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">While the sentiment is implying that you should workout hard, look at the girl in the picture. She is skinny and has no muscle definition. If she was really working that hard to be fit, she would build some muscle tone.</span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">Here is another that caught my eye:</span></b><br />
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<img src="https://lh5.googleusercontent.com/LjgcG_0EG45Bh_vZJT3JGln9G_O83JSRn4Ivp60AL48h8WEnVSdfBlCEOy7VB4l1N9CDTc0AdhRapCuZIWR40nfIN8ToZvoGbjsvekrohUB5hzAp6_oS" /><br />
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<b id="internal-source-marker_0.9741767749655992" style="font-weight: normal;"><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">This one is especially egregious. This is just a skinny girl with some boxing gloves and fake sweat. Her legs are tiny with no muscle and so are her arms. Again, </span><span style="font-family: Arial; font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">thin</span><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"> is being portrayed as </span><span style="font-family: Arial; font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">fit</span><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">. The part “This is not what fashion models look like” almost made me laugh. This is exactly what fashion models look like if you throw some water on them to look like sweat.</span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">By using models such as these, the idea that girls must be uber thin and have no actual muscle mass is being shown as the ideal. That is what we as fitness lovers want to get away from. I don’t want my daughter to think that just being skinny is healthy. I want her to understand that it is OK to have some muscle. That she should be proud of the hard work she is doing and it is alright to have visible signs of it. </span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">There are real fitness models out there. Think Jamie Eason or Dana Linn Bailey or Annie Thorisdottir.These women have real figures from years of hard work. (Yes, I know Jamie had a boob job, but give her a break she had breast cancer first). These are the images we should be promoting to girls. </span></b><b style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;">Notice Jamie has definition in her arms and back. You can't really see her legs well but her quads are awesome.</span></b><br />
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<img height="320" src="http://kdmag.files.wordpress.com/2012/11/jamie-eason-34.jpg" width="232" /><b style="font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br /></span></span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span></b><b id="internal-source-marker_0.9741767749655992" style="font-weight: normal;"><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b><br />
<b style="font-weight: normal;"><span style="font-family: Arial; vertical-align: baseline; white-space: pre-wrap;">Too many are indoctrinated to the ones above and are “grossed out” by actual fit women. They have been told that being strong is manly or unattractive. It’s time to stop that ridiculous line of thought. Stop promoting unhealthy body images to our daughters.</span></b><b style="font-weight: normal;"><br /><span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="vertical-align: baseline; white-space: pre-wrap;">That doesn’t even cover the fact that our sons are bombarded by the images as well and brainwashed into thinking that women should be weak, thin, and inactive.</span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;">So if you see these “Fitspirational” photos, pay attention to what they are really saying and not just the words. We need to become critics of advertising to put an end to the insanity of crazy beauty ideals.</span></span></b>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-35234720710430349432013-01-16T06:29:00.000-08:002013-01-16T06:29:18.562-08:00Starting Out the New Year<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCoyyQEd_g06LReUWfczcHjuCP2eJ6jSFjP5eLmLshp6rtDOQHl487Sl8q8wlXlIz6dRqCsJs8b9NiIPvKRMkc0jnZO9wN8ZibDBs7-G-ZI0JHj9fCvc5o7bGN6P5NCXcPMrIe6lqZzwo/s1600/newyear.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpCoyyQEd_g06LReUWfczcHjuCP2eJ6jSFjP5eLmLshp6rtDOQHl487Sl8q8wlXlIz6dRqCsJs8b9NiIPvKRMkc0jnZO9wN8ZibDBs7-G-ZI0JHj9fCvc5o7bGN6P5NCXcPMrIe6lqZzwo/s1600/newyear.jpg" /></a></div>
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<span id="internal-source-marker_0.9115595874709885" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">A
New Year has started and the gyms are packed with people hoping to
quickly lose weight and change their lives. I admit I’m guilty of being
irritated by the lack of parking and equipment at this time of year.
Sadly, the influx of new people will only last a few weeks. Then, they
will get discouraged by the lack of progress and turn back to their old
habits. I recently read two great articles on why people don’t see
progress. I will briefly sum them up and also provide links to the
original articles. Hopefully, someone will find something they can use.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Group Fitness Classes Don't Work</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: super;">1</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">How
many people do you know that faithfully show up for Zumba or Jazzercise
week after week and never see progress. They are putting in the effort,
not seeing results, but keep thinking just a few more classes will get
them that six pack they want. These classes are missing two of the main
principles needed to see progress. </span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Overload-
Basically, you have to give the muscles in your body a reason to
change. In weight lifting you can do this by increasing the weight or
tempo. But in these classes, people tend to use the same weights week
after week. The instructor tends to do the same reps or moves at the
same tempo and may not encourage the students to progress. </span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Progression-
How many of these classes are trying to progress the participants from
week to week? It’s difficult to make the class progressively more
challenging if new people are constantly showing up. So, they end up
changing the sound track but not the moves.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">What
they don’t tell the participants is the truths of fitness: (1)
Sometimes reaching goals is not going to be fun, (2) Following the crowd
won’t always get you where you want to be, (3) Don’t waste your most
precious resource, time. </span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Lastly,
this is not to say that group classes never work. If you go from doing
nothing to taking classes, there will be some improvement but you
probably won’t reach your final goal. </span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: baseline;">Running and Women</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 9px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: underline; vertical-align: super;">2</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Women
tend to use running as a means to lose weight. This is for many
reasons. Women are often highly recruited for fund raisers that involve
running. These seem fun and easy to participate in. Not to mention make
one feel good about supporting a cause. Many coaches recommend huge
amounts of cardio to lose weight. However, steady-state cardio can
devastate a woman's metabolism. It can do it to men as well, but not as
often. The last trap is that we so often hear that to lose weight we
just need to do more cardio. But this only seems to work if you have no
base cardio rate.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">T3
is a hormone produced by the thyroid. I,t along with the T4 hormone, are
responsible for regulation of the metabolism. It is very important for
weight management that this remain stable. </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"> </span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">It
has been shown, that in women, T3 rates can soar due to cardio
overwork, causing fat gain just when the people are trying do the
opposite. It can also start to burn muscle and cause excessive bone
loss. Things that no one wants. </span></span><br />
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<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Conclusion
- Both articles go much more into depth and I hope you will read them.
The idea behind them can benefit not just women but anyone trying to
meet a fitness goal. Good luck to anyone with a fitness goal in the New
Year! Here are links to both articles.</span></span></span><br />
<br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><a href="http://articles.elitefts.com/training-articles/group-fitness-are-you-serious/" target="_blank">1.Group Fitness</a></span></span></span><br />
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><a href="http://articles.elitefts.com/training-articles/women-running-into-trouble/" target="_blank">2.Women Running Into Trouble</a></span>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-20730939629880314292012-12-29T07:22:00.001-08:002012-12-29T07:22:42.004-08:00Motivation<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc2xcD4hPrIsLgTOQsTdQTVi1R_O556cyFWH2kyI3lCVfUH7GhgZYRgu1Vju2RLIWX0wKW_aN_lac6mDnax0ybrKksUyfZKhgnlY1Ew62WqIad4cwRW5D9szJDS6feXBxrVzGB2oavnHmV/s1600/tumblr_lz4qg8zNAc1qak1oxo1_500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc2xcD4hPrIsLgTOQsTdQTVi1R_O556cyFWH2kyI3lCVfUH7GhgZYRgu1Vju2RLIWX0wKW_aN_lac6mDnax0ybrKksUyfZKhgnlY1Ew62WqIad4cwRW5D9szJDS6feXBxrVzGB2oavnHmV/s1600/tumblr_lz4qg8zNAc1qak1oxo1_500.jpg" height="214" width="320" /></a></div>
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<b id="internal-source-marker_0.3572707555722445" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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 <a href="%2Ehttp://articles.elitefts.com/training-articles/making-the-transition/" target="_blank">HERE</a>.</span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"> 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.</span></b>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-24926066683523244402012-12-10T10:01:00.000-08:002012-12-10T10:01:17.047-08:00How did this happen?<br />
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<a href="http://3.bp.blogspot.com/-a1VyOMRa-68/UK7HnoZhIXI/AAAAAAAACSM/xYXqK9j6m4c/s1600/2012-11-22_13-32-31_18.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-a1VyOMRa-68/UK7HnoZhIXI/AAAAAAAACSM/xYXqK9j6m4c/s1600/2012-11-22_13-32-31_18.jpg" height="320" width="180" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">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.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">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.</span> <span style="font-family: Arial, Helvetica, sans-serif;">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.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSHMk-HoiWfMHTR1ycGXxk2XB_C0ACYxLkdcvE8-BERUDSfXO5XQbxcleHJB0bkZgz5rh7rnHnI7Ku7YwNTOFfpcTsh8LPLP4rM1N-KSNfCwsY_jjJYsmItq3rzZLld1b7V3Fiy6N8MVLz/s1600/image.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSHMk-HoiWfMHTR1ycGXxk2XB_C0ACYxLkdcvE8-BERUDSfXO5XQbxcleHJB0bkZgz5rh7rnHnI7Ku7YwNTOFfpcTsh8LPLP4rM1N-KSNfCwsY_jjJYsmItq3rzZLld1b7V3Fiy6N8MVLz/s1600/image.jpeg" height="320" width="240" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">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.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">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.”</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> </span>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com3tag:blogger.com,1999:blog-3221218192554350622.post-85062986076264428492012-11-14T10:18:00.000-08:002012-11-14T10:18:03.651-08:00Ouch! That Hurt!<div class="separator" style="clear: both; text-align: center;">
<a href="https://lh5.googleusercontent.com/WCmImUg2gHbRseUDlS3rDp9_oGpsEUWxEs_06bZAdzKFLNKdd_kdqgWo7F3B_k75PjndPR-6_Syz1wXTqXdvKWZP5ukVA3eWmtG-x17Zgf8B8yWDUk8j" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh5.googleusercontent.com/WCmImUg2gHbRseUDlS3rDp9_oGpsEUWxEs_06bZAdzKFLNKdd_kdqgWo7F3B_k75PjndPR-6_Syz1wXTqXdvKWZP5ukVA3eWmtG-x17Zgf8B8yWDUk8j" style="height: 259px; width: 345px;" /></a></div>
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<span id="internal-source-marker_0.46786478477362015" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. <a href="http://www.ericcressey.com/when-did-just-rest-become-a-viable-recommendation" target="_blank">When Did Just Rest Become a Viable Recommendation?</a></span><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"><span id="internal-source-marker_0.46786478477362015" style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">The money line is this: “</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">When a healthcare practitioner says it </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">[it meaning complete rest]</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: italic; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">,
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.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">”</span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-family: Arial; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span><br /> </span>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com1tag:blogger.com,1999:blog-3221218192554350622.post-31978510579969891922012-11-01T08:19:00.000-07:002012-11-01T08:19:20.799-07:00Get off the Scale<b id="internal-source-marker_0.3619965179823339" style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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?</span><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span></span></b><br />
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<b id="internal-source-marker_0.3619965179823339" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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 <a href="http://www.rachelcosgrove.com/" target="_blank">HERE</a> and </span></b><b id="internal-source-marker_0.3619965179823339" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">and Nia Shanks wrote this one <a href="http://www.niashanks.com/2012/07/stop-weighing-on-the-scale-for-weight-loss/" target="_blank">HERE</a>. </span></b><b id="internal-source-marker_0.3619965179823339" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Both are great reads on the subject. Even famous trainers struggle with this issue. We have all been brainwashed.</span></b><br />
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<b id="internal-source-marker_0.3619965179823339" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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?</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span></b>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-54347245196738540742012-10-19T13:33:00.003-07:002012-10-19T14:13:17.709-07:00Girl Push-ups? Who needs them!<div class="separator" style="clear: both; text-align: center;">
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<b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;">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.</span></span></b><br />
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<b style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">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.</span></span></b><br />
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<b style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;">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.</span></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDT9u9Svp9hZvBFlPQgSSWdadT0tKfjYvt0C5hiURFDh2mmEAcFmYTqBqTtLEVdTeQCo5Cfx-cewzfv9RNy29Dfm0qCV59P9I_wJL9RNoedyKVf65jhdu0vDNAU98u_IzR18X1ymeH0orv/s1600/wall+push+ups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDT9u9Svp9hZvBFlPQgSSWdadT0tKfjYvt0C5hiURFDh2mmEAcFmYTqBqTtLEVdTeQCo5Cfx-cewzfv9RNy29Dfm0qCV59P9I_wJL9RNoedyKVf65jhdu0vDNAU98u_IzR18X1ymeH0orv/s1600/wall+push+ups.jpg" /></a><br /><br /><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">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. </span></span></b><br /><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8X6WYfxpmLAVgaiW7sYKf5TpdXJOTxQPGSqWXAAzFvdJQRl-_ztm9HzevBgJAn3StsvlSsl53vHflRfDZ9BzSTDZWZDzZkMF-TjTMri4ueid4ddJgKJbaYm6umy7ckdXl4s7bb-qcY0RJ/s1600/Push2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8X6WYfxpmLAVgaiW7sYKf5TpdXJOTxQPGSqWXAAzFvdJQRl-_ztm9HzevBgJAn3StsvlSsl53vHflRfDZ9BzSTDZWZDzZkMF-TjTMri4ueid4ddJgKJbaYm6umy7ckdXl4s7bb-qcY0RJ/s1600/Push2.jpg" /></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span></span><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">Your next progression could be to a couple of steps. So that you are slowly lowering the angle as your strength increases.</span></span></b><span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><br /><span style="vertical-align: baseline; white-space: pre-wrap;">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. </span></span></b><br />
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<b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">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. </span></span></b><b style="font-weight: normal;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;">What other things do you need for a quality push-up? It is all about form:</span></span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span></b><br />
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<li style="font-family: Arial; font-size: 15px; list-style-type: disc; margin-left: -1px; vertical-align: baseline;"><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="background-color: white; font-family: Calibri; vertical-align: baseline; white-space: pre-wrap;">Keep your shoulders over your hands</span></b></li>
<li style="font-family: Arial; font-size: 15px; list-style-type: disc; margin-left: -1px; vertical-align: baseline;"><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="background-color: white; font-family: Calibri; vertical-align: baseline; white-space: pre-wrap;">Tighten the core</span></b></li>
<li style="font-family: Arial; font-size: 15px; list-style-type: disc; margin-left: -1px; vertical-align: baseline;"><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="background-color: white; font-family: Calibri; vertical-align: baseline; white-space: pre-wrap;">Get a nice straight line from head to foot </span></b></li>
<li style="font-family: Arial; font-size: 15px; list-style-type: disc; margin-left: -1px; vertical-align: baseline;"><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="background-color: white; font-family: Calibri; vertical-align: baseline; white-space: pre-wrap;">Lower to the ground under control</span></b></li>
<li style="font-family: Arial; font-size: 15px; list-style-type: disc; margin-left: -1px; vertical-align: baseline;"><b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="background-color: white; font-family: Calibri; vertical-align: baseline; white-space: pre-wrap;">Press off the ground forcefully</span></b></li>
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<b id="internal-source-marker_0.10171968978829682" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial, Helvetica, sans-serif;"><br /><span style="vertical-align: baseline; white-space: pre-wrap;">There are many variations you can use as well once you can do a standard one. Just a few examples are: </span><br /><span style="font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">Diamond or Heart</span><span style="vertical-align: baseline; white-space: pre-wrap;">- 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.</span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">Feet Elevated</span><span style="vertical-align: baseline; white-space: pre-wrap;">- 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. </span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">Clap</span><span style="vertical-align: baseline; white-space: pre-wrap;"> - 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.</span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="vertical-align: baseline; white-space: pre-wrap;">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. </span></span></b>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-57055230068255166402012-10-08T08:36:00.000-07:002012-10-08T08:36:31.540-07:00What is that thing?<span id="internal-source-marker_0.43494837265461683"><span style="vertical-align: baseline;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">OK<b style="font-weight: normal;">, </b></span></span><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">I've</span></span><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><b style="font-weight: normal;"> </b>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.</span></span></span><br /><b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span></b><br /><span style="font-family: Arial; font-size: 15px; font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">The Power Rack</span><span style="font-family: Arial; font-size: 15px; font-weight: bold; vertical-align: baseline; white-space: pre-wrap;">.- </span><b id="internal-source-marker_0.43494837265461683" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">The most useful thing in the gym:</span></b></span><br />
<b style="font-weight: normal;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br /></span></span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Below are pictures are two different types. </span><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">This one is very basic one.</span></b><br />
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<b id="internal-source-marker_0.43494837265461683" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">This one is much more advanced and you could do Pull-ups, as well as several other exercises with this type. </span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHSlSFcKYAMOelZevK8LhwmpIc2a4RrlpGdU5x6cgut97BZyw8u006hwt4ugQG3O0HHl6R7sx93lHyUF8LmmzJ35Uunr0WVmUrxs7nlmUK76s4-aKyZ5S5fUmKVG1cevhZXo0uoj4IQmw/s1600/2012-10-01_16-49-33_285.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUHSlSFcKYAMOelZevK8LhwmpIc2a4RrlpGdU5x6cgut97BZyw8u006hwt4ugQG3O0HHl6R7sx93lHyUF8LmmzJ35Uunr0WVmUrxs7nlmUK76s4-aKyZ5S5fUmKVG1cevhZXo0uoj4IQmw/s320/2012-10-01_16-49-33_285.jpg" width="180" /></a></div>
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<b id="internal-source-marker_0.43494837265461683" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">The type you see will depends on the gym and there are some other variations. </span></b></div>
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<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Pre-loaded Barbells:</span></b></div>
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWdiKc9sRXlssesC5qtmr8lg6Scn-BhM9ucUZSB2VFx9KN3ofmmqtWKKf02gyTwi7vP7TahQf7HKu6f_cCNpbu7j9yu8SdOCRzmZFDJF5ogQoW3z3hv2kH7sRDVzzhhI6kR2knK19OQm5y/s1600/IMG_20120929_114112.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWdiKc9sRXlssesC5qtmr8lg6Scn-BhM9ucUZSB2VFx9KN3ofmmqtWKKf02gyTwi7vP7TahQf7HKu6f_cCNpbu7j9yu8SdOCRzmZFDJF5ogQoW3z3hv2kH7sRDVzzhhI6kR2knK19OQm5y/s320/IMG_20120929_114112.jpg" width="240" /></a></div>
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">They usually start at 20 pounds and go up to around 110 pounds in 10 pound increments.</span></b></div>
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<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Trap or Hex Bar:</span></b></div>
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">These can be used for Trap Bar deadlifts, shrugs, or farmers walks.</span></b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-jKKbN-DWZ23rP-rdsPht8ZcNDNITiBpNeFxrtQDyQTumgm7qZyTt3iNFgx3YIU0CURGwBcBZAf79FV4d-gDBE4JO7NofoIRCkeEHNgCDQ0pHr3bj_XL6YTwl1e9pwnDpKj1sEvZiKzRT/s1600/IMG_20120929_114122.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-jKKbN-DWZ23rP-rdsPht8ZcNDNITiBpNeFxrtQDyQTumgm7qZyTt3iNFgx3YIU0CURGwBcBZAf79FV4d-gDBE4JO7NofoIRCkeEHNgCDQ0pHr3bj_XL6YTwl1e9pwnDpKj1sEvZiKzRT/s320/IMG_20120929_114122.jpg" width="240" /></a></div>
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<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Leg Press:</span></b></div>
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Used for Single or Double leg presses in different positions. </span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimqsxGlksLYDkUgzDlnuRc8Gh4eChHzcGxFNoCj5M05RsSCzJiB_KvZ6kBNY5J0aSj2QXNv2XdGlY8KKzgzwqRIFQoPTkGKCImK2kl7PfBArZiGNGuNeQhJBig1uemYc0PCumZUK2qz_Xx/s1600/IMG_20120929_114242.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimqsxGlksLYDkUgzDlnuRc8Gh4eChHzcGxFNoCj5M05RsSCzJiB_KvZ6kBNY5J0aSj2QXNv2XdGlY8KKzgzwqRIFQoPTkGKCImK2kl7PfBArZiGNGuNeQhJBig1uemYc0PCumZUK2qz_Xx/s320/IMG_20120929_114242.jpg" width="240" /></a></div>
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Just don't leave the plates on when you are done as someone has done here.</span></b><br />
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<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Bench Press :</span></b><br />
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">These come in several variations as well. Pictured is a basic one. </span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqxASGinYvQp2A-kQgzg1k4omcdXqB9AAyTa_31XUh2oW85FIeQz9-gi-L1sPZOpCLzxB3i5rGC0JdSS8cUX6lMdE3dsuos7lhyphenhyphen6J5t9fbece_qLfJ7t64-wMsyrH8XZv38HtAz0chVS2c/s1600/IMG_20120929_114159.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqxASGinYvQp2A-kQgzg1k4omcdXqB9AAyTa_31XUh2oW85FIeQz9-gi-L1sPZOpCLzxB3i5rGC0JdSS8cUX6lMdE3dsuos7lhyphenhyphen6J5t9fbece_qLfJ7t64-wMsyrH8XZv38HtAz0chVS2c/s320/IMG_20120929_114159.jpg" width="240" /></a></div>
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<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Incline Bench Press:</span></b><br />
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Not much explanation needed. But I also use the platform on back for step ups when needed.</span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbhdf_X_wTcvNdMZvlavHOVH01ov8F4ciHh4IXXClNBONyM2kIN3ctonxXXndQ_rpP5XjIGST3nZ4gs-bWEt-C_Ffgxwp4fSfDAEkKXeR3DzrYkwEe16a_aS_R-gZDrK1eUqyv1cZw7mj/s1600/IMG_20120929_114227.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhwbhdf_X_wTcvNdMZvlavHOVH01ov8F4ciHh4IXXClNBONyM2kIN3ctonxXXndQ_rpP5XjIGST3nZ4gs-bWEt-C_Ffgxwp4fSfDAEkKXeR3DzrYkwEe16a_aS_R-gZDrK1eUqyv1cZw7mj/s320/IMG_20120929_114227.jpg" width="240" /></a></div>
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<b><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Deadlift Platform with loader:</span></b><br />
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span></b><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-xUma9BJU09cgpIicj7U74Y8OuieBOcVHBq50uUphmQMqzNGdnuSGJSd2SisG3fqlHV1DcgQt5GN7yXDzobPxVwUQ4S88wSaq0Phd93kWFxFlIwNesgd1sSYbvnSyYmywG57Ox57rcmmr/s1600/2012-10-01_16-49-48_434.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-xUma9BJU09cgpIicj7U74Y8OuieBOcVHBq50uUphmQMqzNGdnuSGJSd2SisG3fqlHV1DcgQt5GN7yXDzobPxVwUQ4S88wSaq0Phd93kWFxFlIwNesgd1sSYbvnSyYmywG57Ox57rcmmr/s320/2012-10-01_16-49-48_434.jpg" width="320" /></a></div>
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<span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><b>The Smith Machine.</b>- the dumbest thing in the gym</span></span><br />
<span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"><br /></span></span>
<span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">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.</span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2M-3BMEaF0t1Fjb307sIdi-ApN3fs4GoYWCHxquNSJkiuvl-k1XVNDnSGd1RoLLfM9gnlQKYyqu6gjvGHDOkG0XstfBpTJZnvKNS5Lopd02x_vqIPuTI-FTNdLLrT0VSme5RTWc9AXcc8/s1600/IMG_20120929_114255.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2M-3BMEaF0t1Fjb307sIdi-ApN3fs4GoYWCHxquNSJkiuvl-k1XVNDnSGd1RoLLfM9gnlQKYyqu6gjvGHDOkG0XstfBpTJZnvKNS5Lopd02x_vqIPuTI-FTNdLLrT0VSme5RTWc9AXcc8/s320/IMG_20120929_114255.jpg" width="240" /></a></div>
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span></b><br />
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<span style="vertical-align: baseline;"><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">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 </span></span><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;">unfamiliar</span></span><span style="font-family: Arial;"><span style="font-size: 15px; white-space: pre-wrap;"> 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.</span></span></span><br />
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<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Hope to see you all next week! </span></b><br />
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com2tag:blogger.com,1999:blog-3221218192554350622.post-23293678740419214022012-09-27T07:16:00.000-07:002012-09-27T07:26:34.233-07:00Starting at the Gym Pt.2<span style="font-family: Verdana,sans-serif;"><span id="internal-source-marker_0.32889997102939483" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><b><u><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; vertical-align: baseline;">What to wear</span><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">:</span></u></b><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span></span><br />
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<span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg9d9jW75xGyYoyNbTZdz-wWkeObicrraD0L_OBFugdB0t1JhX6HJAuizH6izVYaV5tKRRhIneKAFlq-k3t8gLLyMaK3Cn5Ti6a_TCo3mjZQTVtySi1oORK_vizwQBTUfGKpzbaGaAqgTW/s1600/logo-michelin-tire.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhg9d9jW75xGyYoyNbTZdz-wWkeObicrraD0L_OBFugdB0t1JhX6HJAuizH6izVYaV5tKRRhIneKAFlq-k3t8gLLyMaK3Cn5Ti6a_TCo3mjZQTVtySi1oORK_vizwQBTUfGKpzbaGaAqgTW/s1600/logo-michelin-tire.jpg" /></a></span></div>
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<span style="font-family: Verdana,sans-serif;"><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span></span><br />
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<tr><td style="text-align: center;"><span style="font-family: Verdana,sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjAEEsmdEnvb5T_lLtnkBQ7juDnmmjKeEF11063BkQFxwih4PlNH9dtRPXBvEKzovU6LRc6oT-jiU5W-InaO5POCJcRCUnY4mrFXkpvkUGFSaaiJ3PdH0xmps5nsRbIxL_6u9CgbKGx1f3/s1600/if-deadlifts-were-easy_design.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjAEEsmdEnvb5T_lLtnkBQ7juDnmmjKeEF11063BkQFxwih4PlNH9dtRPXBvEKzovU6LRc6oT-jiU5W-InaO5POCJcRCUnY4mrFXkpvkUGFSaaiJ3PdH0xmps5nsRbIxL_6u9CgbKGx1f3/s1600/if-deadlifts-were-easy_design.png" /></a></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana,sans-serif;">This is one of my favorite shirts. <a href="http://www.liftbigeatbig.com/" target="_blank">Get it here.</a> </span></td></tr>
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<span style="font-family: Verdana,sans-serif;"><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></span>
<span style="font-family: Verdana,sans-serif;"><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span></span><br />
<span style="font-family: Verdana,sans-serif;"><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span></span>
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<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Verdana,sans-serif;"><a href="http://1.bp.blogspot.com/-zsoKyZj_Sm8/UFTAZcxki7I/AAAAAAAAB_w/JOOB1YH8T3o/s1600/2012-09-15_11-10-21_865.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="http://1.bp.blogspot.com/-zsoKyZj_Sm8/UFTAZcxki7I/AAAAAAAAB_w/JOOB1YH8T3o/s320/2012-09-15_11-10-21_865.jpg" width="320" /></a></span></div>
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<span style="font-family: Verdana,sans-serif;"><b><u><span id="internal-source-marker_0.32889997102939483" style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; vertical-align: baseline;">Gym Etiquette:</span></u></b><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">Ok, what are the rules of this place? Because no one wants to look like an idiot stumbling around and making people mad. </span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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.</span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">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. </span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;"></span><br /><span style="background-color: transparent; color: black; font-size: 15px; font-style: normal; font-variant: normal; font-weight: normal; text-decoration: none; vertical-align: baseline;">As always, thanks for reading and please come back and share.</span></span>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com1tag:blogger.com,1999:blog-3221218192554350622.post-56649175860576477992012-09-19T17:31:00.000-07:002012-09-19T17:43:59.633-07:00Rest Week <b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb0uBQaG-1YXVmMOTZkBVeQEQmhQFkvfLl5nj_KpPWDxwL4qK4pGE8vhp1LvH0Z7U_hyphenhyphent1cyUGiIPjgX4KYwRqX4I3L19lVZthA0TwIKC4zeCMjD56Q4g4eyAUp2jRc2CuKD21-LP19XxK/s1600/relaxation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjb0uBQaG-1YXVmMOTZkBVeQEQmhQFkvfLl5nj_KpPWDxwL4qK4pGE8vhp1LvH0Z7U_hyphenhyphent1cyUGiIPjgX4KYwRqX4I3L19lVZthA0TwIKC4zeCMjD56Q4g4eyAUp2jRc2CuKD21-LP19XxK/s1600/relaxation.jpg" /></a></div>
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>
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<b id="internal-source-marker_0.3586733662523329" style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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. </span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">Here is a link to an article that probably does a much better job at explaining why you should rest than I do: </span></b><br />
<b style="font-weight: normal;"><br /></b>
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.livestrong.com/article/327918-how-often-should-you-take-a-break-from-lifting-weights/" target="_blank">When to take a break?</a></span><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"></span><br /><br /><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">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.</span></b><br />
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></b>
<b style="font-weight: normal;"><span style="font-family: Arial; font-size: 15px; vertical-align: baseline; white-space: pre-wrap;">But at the end, get back to the gym. I know I’ll be counting down the days until I see everyone again.</span></b>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com0tag:blogger.com,1999:blog-3221218192554350622.post-30640292429834480722012-09-13T09:57:00.000-07:002012-09-13T09:57:04.270-07:00Getting Started at a Gym<br />
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<span style="font-family: Arial, Helvetica, sans-serif;">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.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVs56BON0wIm1ulGc5DcmprrZqJ0_iqJKdVeeX9Wz7KbLsAuoDwPVCuNrnvtX5UeE8Jm5W_IPte1k4fB2qTt9iPPf8f4azRLDhvmt5klvvDQj8hic9HmtucAKYjynZuWmQVHK-7dc9k_2l/s1600/fitnesscenter1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="124" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVs56BON0wIm1ulGc5DcmprrZqJ0_iqJKdVeeX9Wz7KbLsAuoDwPVCuNrnvtX5UeE8Jm5W_IPte1k4fB2qTt9iPPf8f4azRLDhvmt5klvvDQj8hic9HmtucAKYjynZuWmQVHK-7dc9k_2l/s320/fitnesscenter1.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Those are the easy options. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The safe options.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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.</span></div>
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<a href="http://3.bp.blogspot.com/-2hTynmuV__I/UFIK8BvkykI/AAAAAAAAB6U/wLZ8cYocqIg/s1600/weights2.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://3.bp.blogspot.com/-2hTynmuV__I/UFIK8BvkykI/AAAAAAAAB6U/wLZ8cYocqIg/s320/weights2.gif" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">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.</span></div>
Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com4tag:blogger.com,1999:blog-3221218192554350622.post-14135909617091237982012-09-08T13:30:00.002-07:002012-09-08T13:30:15.693-07:00Work Out of the Day<span style="font-family: Arial, Helvetica, sans-serif;">Here is my workout today. It is mainly accessory work for arms.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Disclaimer</b>: 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.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Mobility Warm Up and Foam Rolling</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Bench press:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 73lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 73lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 73lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 73lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><u><b>SuperSet #1</b></u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><u><b><br /></b></u></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Incline Dumbbell press</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 20lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 20lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 20lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Dumbell Curl to Overhead Press</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 10lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 10lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 10lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Tricep Press with plate</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 15lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 15lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 15lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><u><b>SuperSet #2</b></u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><u><b><br /></b></u></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Overhand Lat Pulldown</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">7 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">7 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Underhand Lat Pulldown</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">7 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">7 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">7 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Face Pull</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 60lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 60lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><u><b>Superset #3</b></u></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Bent Over Dumbell Row</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 20lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 20lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 20lbs</span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Scarecrows</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 3lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 3lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 5lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><b><u>Extras</u></b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Goodmornings</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 65lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 70lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">10 x 70lbs</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Toe Touches</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets of 10</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;">Reverse Crunch</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 sets of 10</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span>Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com1tag:blogger.com,1999:blog-3221218192554350622.post-5740358861696325482012-09-07T18:49:00.002-07:002012-09-08T12:17:38.623-07:00Introduction<br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> My Name is <b>Linda
Baxter</b>. 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.</span></div>
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<u><span style="font-size: 16.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Early Years<o:p></o:p></span></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> 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. </span></div>
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<u><span style="font-size: 16.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">40’s<o:p></o:p></span></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> 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 <i>New Rules of Lifting for Women</i>
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.</span></div>
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<u><span style="font-size: 14.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Plateau<o:p></o:p></span></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> 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.</span></div>
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<u><span style="font-size: 16.0pt; line-height: 115%;"><span style="font-family: Arial, Helvetica, sans-serif;">Progress<o:p></o:p></span></span></u></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> 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. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"> 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.</span><br />
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<a href="http://2.bp.blogspot.com/-c73ysq7VDVw/UEflpZ-pj1I/AAAAAAAABzw/17kyWaisRps/s1600/2012-09-05_15-43-18_626.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="180" src="http://2.bp.blogspot.com/-c73ysq7VDVw/UEflpZ-pj1I/AAAAAAAABzw/17kyWaisRps/s320/2012-09-05_15-43-18_626.jpg" width="320" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"> 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</span></div>
Linda Baxterhttp://www.blogger.com/profile/09861491918479747515noreply@blogger.com2