4 tips for finding resistance training motivation

mojo mojo where did you go go?

Whether it’s my overzealousnessment (technical term) or just happenstance—people associate me with an unflagging love of resistance training.

When conversation turns to exercise people invariably turn to me & lament a lack of resistance training motivation.

“I want to–I just cant seem to get myself to start.” is the typical refrain.

Or anything and everything along the lines of this comment from last week:

I cant pretend to relate to any of this.

There are myriad things Ive started & ceased (Im a big believer in QUITTING)–but not the weights.

Unlike cardio-mojo–which I never possess–my excitement simply doesnt wane when it comes to weights or bodyweighted-playouts.

Ive sat.

Ive thought.

Ive pondered why I love iron/bands/bod training.

Ive challenged myself to identify *what* keeps me happily motivated unlike cardio where I lament & make excuses daily.

do I have *any* tips to proffer?

Here’s what I realized:

Four tips for finding & maintaining resistance training mojo:

Plan.  Plan. Plan.  These days Im an intuitive exerciser—I was not when I started.  Whether you’re a pen & paper planner or an app-user—plan your workout.  Get specific (sets, reps, rest periods etc).  Next step? Create a Plan A & Plan B for each training session. Whether youre training at home, playground, or gym plan what you’ll do if machines are unavailable etc.  Planning sets you up for success & provides you far less opportunity for excuses.
More muscle = higher metabolism.  Of course Im not saying we *shouldnt* do cardio, but this DEFINITELY motivates me to resistance train (I had a client who hung this as a sign in her home!).  Im not willing to watch what I eat as I age. Im not willing to limit my portions & shift from mindful eating to calorie counting as I age.  Im *very* motivated to resistance train by higher metabolism it provides.It’s fast.  I am not training for competition.  My competition is LIFE.  My workouts are short (some of this is from pre-planning some is they need to fit into my life) and focused.  Twenty minutes.  I can always find (& motivate for) twenty minutes in my day especially when the pay-off is lower stress and higher metabolism.  Nothing would derail *my* mojo faster than and hours long training session.It empowers me.  When I finish cardio—I feel depleted.   When I finish resistance training (be it silly PLAYout with the Tornado or traditional lift) I feel empowered.  I feel strong.  Im reminded I AM MY OWN SUPERHERO.  Weight training helped my find my voice.  It gave me the confidence to demand to be heard & know Im worthy of taking up *space* in the world. Who wouldnt want to make time for something when it feels that amazing & extends into all realms of life?

Now you. 

What’s your best tip for finding or maintaining resistance training mojo?Do you have a fave workout planning/recording smart phone app to share?

Tags: fitness apps, mojo? where you gogo?, resistance training motivation

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Four lessons resistance training taught me about life.

I found my voice in the weight room.

Resistance training, for me, is bigger than something I do to stay fit as I age.

It’s taught me more about life than any other experience and, paradoxically, helps me remain laser-focused on whats important to me outside fitness.

I advocate resistance training for health—but am a resistance training evangelist because of what Ive learned from it about living fully.

1. If you wait for the perfect facility opportunity you’ll always find an excuse not to start.

Ive trained in less than ideal conditions.  Central American gyms stocked with rusty dumbbells.  Dilapidated college weight rooms.  Outdoors in Oakland with homeless on one side & muscle-bound men on the other.  These experiences taught me to expand my definition of “perfect gym.”  They also sparked me to realize when I claimed to be waiting for “perfect timing” in life it was really paralysis by analysis.  It was merely an excuse.

2. Change is how we grow.

Initially I did the same weights routine day after day & plateaued quickly.  I knew what I was doing wasnt working—but the pain I “knew” felt better than the painful risk of change.  Eventually I realized I required a new routine to grow & Ive applied this notion to my life.  Change in routine.  Change in perspective.  Change–in fitness and life—is the only way we wont stagnate.

change. perspective.

3. To succeed you need mind/body connection.

If you’d asked me to flex my biceps 20 years ago–Id not have been capable of making the muscle contract.  After months of lifting Id have struggled to flex on command.  It took time, patience and focus to formulate the mind/muscle connection crucial to successful resistance training.  Only after acquiring that skill did I began to live *in* my body in all aspects of life.  I started to eat intuitively.  I learned to exercise intuitively.  And, very very slowly, I tapped into my ‘gut’ and lived intuitively.

4. We create ourselves and our lives.

I dont have good physical genetics.  My body prefers to be soft/not muscular.  I watched women with better genetics gain muscle swiftly and easily. I came to a crossroads where I could either grow jealous or grow focused.  I chose the latter.  Resistance training taught me I am the sculptor of my body and my life.  I may not achieve goals as rapidly as some— but if I work tenaciously & tirelessly I’m ensured of progress.

MizWorkInProgress

What surprising life-lessons have you learned from fitness pursuits?Did you, too, discover your voice in the weight room?

Tags: life lessons from weight training, mind/body connection, tenacity, we create our lives

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OM yoga teacher training!

The universe whispers us messages and, when we dont listen, they get louder till we do.

Ive googled searched high and low and cannot find who said the quote above.

It isnt original to me (was it OPRAH?!)—but I *am* living it.

Allow me to explain.

The Tornado did not earn her nickname because she was docile & mellow.

First day in TX…shes trapped in sling for a reason.

In fact, at night when she wouldnt slumber, Id often watch as she’d do pull-ups on the side of her crib.

(which earned her other nicknames like Toddler FreakyStrong & General Mayhem.  neither of which flowed well on a blog.)

Toddler FreakyStrong.

General Mayhem The Tornado was a horrible sleeper. 

She ceased napping at age one.

Her typical routine was to fall immediately asleep from all her activity & wake a bit later for her nightly lung workout:

ahhh memories.

As a result we weren’t home from Guatemala very long when I decided to take a Radiant Child Yoga course.

I had zero plans to teach other than my class of one, but LOVED the idea of doing poses before bed as part of a wind-down routine.

Being the overzealous misfit I am, however,  I was so excited by the training I created ToGa (toddler yoga) and dragged friends & their tornadoes into the fun.

Yes. I had to have a logo…

We did poses & frolicked—but I quickly realized—more than anything—the Tornado needed to learn the art of self-soothing. 

For nighttime and beyond.

We both learned a thing or three about that from this guy (pour out some dog food for our fallen homie):

a face only a misfit could love…

Life grew busy & got in the way—but the universe still whispered.

At our photo-shoot for Austin’s Fittest Mom it was *she* who suggested we do yoga poses:

closetotoppling trees.

Namaste.

Still I didnt heed the messaging.

Id head off to yoga solo only to find her like this when I returned:

sweet, sweet limber youth.

Other days she’d spontaneously lead me in a practice:

“Mama do this!”

“0ooh I like!”

In the stress of the move I turned AWAY from yoga instead of toward.

I knew better, but was too exhausted to add another item to my list—even if my hips demanded it it was self-care.

Shortly after we hit OAKtown the Tornado started asking if I would teach yoga at her new school.  She said she’d be my helper.

She made me a coffee cup emblazoned with the image of us doing yoga.

(the universe was shouting)

I do love my coffee…

I picked her up from school one day & instead of the usual OOH MAMA CAN WE GO TO THE PARK? or IT’S HOT CAN WE GO GET A POPSICLE? she announced:

I wanna go right home and do yoga.

DoGa? Deck Yoga?

And we did.

We took turns “teaching” and she shared, again, how she wished I’d teach yoga to her friends at school.

And the universe hit me over the head.

And I listened.

FINALLY.

To bastardize a quote Ive decided to LEAP and *know* the class will appear.

A class of one.  A class of many.  I have no clue…yet.

All I know is I’ll have a tiny helper by my side & am excited to let go and watch this all unfold.

What messages has the universe whispered to you recently? Are you ready to listen?Do you ever leap & “know” resources will appear when you need them?

View the original article here

New Printable: Strength Training Tracker

So, yeah. I whipped up this Strength Training Tracker to use, starting today. Why? Because I need to make sure I’m hitting all major muscles groups at least 2-3 times per week to strengthen and make sexy(er) my body.

click here, or click the image to download/print

For example, it’s no good working the triceps one-time per week and expecting awesome results. Who wants bat wings, right? It’s also no good to be diligent with quad training (front of the thigh), yet barely work the opposing muscle group (the hamstrings – back of the thighs).

Do you have any major muscle groups that you’re NOT training for strength and sexiness on a regular basis?

Remember: Train each area 2-3 times per week (basic/beginners) or a bit more if you’re advanced, but do NOT over-train. Not ever! You could injure yourself and start whining ‘n stuff. You shouldn’t be training the same muscles on consecutive days in a row, or training the same muscle groups too many times per week.

And just a quick work to all the excess-cardio-lovin’ peeps: You have to strength train for a complete body transformation. Cardio will help you lose weight, but your body will mostly stay soft (maybe even saggy for some people) and undefined without putting strength training into the mix.

Transforming your body requires a purposeful, diligent, systematic plan. Being wishy-washy, sometimey, or half-assed with your strength training will not get you there. Work up to your potential. Get crackin’ on the strength.

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Four tips for finding your resistance training mojo.

Ahhh. The empty hotel weights area.

About a week ago Ren Man and I ran away I went to see Joel McHale.

(If you dont know J.McH I highly suggest you check out The Soup.  If youre of a delicate ‘dont make innuendos around me’ nature I highly suggest you skip The Soup)

It was a fantastic evening and, to top it all off, we spent the night away from the Tornado & had the lovely opportunity to sleep past 530a on a Sunday morning.

That said, as anyone who’s a parent, nanny, aunt, uncle, babysitter etc. knows all too well, I was *still* wide awake by 6am.

I had coffee.  I checked my email.  I tried to figure out precisely which room in our hotel The McHale was staying. I skimmed through Twitter and Facebook.

It was 6:20a.

I glanced over at a snoring Ren Man, resisted the urge to wake him & headed to check out the gym and lift.

The hotel gym was crowded (impressive for a Sunday morning).

The hotel gym was fancy (see photo above & that’s only half!).

The hotel gym was filled with women & they were all using the cardio machines (not pictured. I dared not ask.  these women were sweating & serious.).

I happily lifted (enjoying both the empty weights area & being in no hurry) & when I finished four of the women approached me.

They were all exceedingly hungover friends in town for a wedding and, longstoryshort, wanted to know how I motivated myself to lift weights.  They all lamented the same thing:

I want to lift weights. I plan to lift weights. When it comes time to lift weights I bail 95% of the time & just do more cardio.

I hear this frequently from blog readers & friends.

The simple answer is I LOVE RESISTANCE TRAINING.  I enjoy the process of it.  I love the results of it. Who wouldnt look forward to that?

The more comprehensive answer became clear as I early-morning chatted with my four new good lord I felt old. I barely remember 25! friends.

Please to enjoy the fruits of our morning convo.

Four misfit tips for finding & maintaining your resistance training mojo:

Plan.  Plan. Plan.  This is something we all know (I literally saw one woman roll her eyes when I said it) yet few of us do.  Whether youre lifting at home while watching TV (dont knock it till youve BRAVOtried it!) or going to the gym—plan your workout.  Get specific (sets, reps, rest periods etc).  Have a Plan A & B.  Yes the marriage of mind & muscle is important, but sometimes so is the opportunity to NOT to have to think once you begin a workout.  PLAN.  It gives you less of an opportunity for excuses.More muscle = higher metabolism.  Now, I’m in no way saying we *shouldnt* do cardio, but this is DEFINITELY a way I keep myself motivated to hoist the iron.  Im not willing to watch what I eat as I age. Im not willing to limit my portions & shift from mindful eating to calorie counting as the years creep on.  Im *very* motivated to resistance train by the higher metabolism it gives me.It’s fast.  I am not training for an event.  My competition is LIFE.  My workouts are short (some of this is the result of pre-planning some is they need to fit into my life) and focused.  Twenty minutes.  I can always find (& motivate for) twenty minutes in my day especially when the pay-off is lower stress and higher metabolism.It empowers me.  When I finish cardio—I feel depleted.   When I finish resistance training (be it a silly PLAYout with the Tornado or a traditional lift) I feel empowered.  I feel strong.  Im reminded I AM MY OWN SUPERHERO.  Weight training helped my find my voice.  It gave me the confidence to speak up, demand to be heard & know Im worthy of taking up *space* in the world.Who wouldnt want to make time for something when it feels that amazing & extends into all realms of life?

I know.

I realize I can be a weight-training evangelist if  given the merest of opportunities & I do think there’s a small chance the poor dehydrated hungover foursome entirely regretted asking.

So now I throw it back to you (as the four are reading, ready and waiting for all your best tips too):

How do you motivate to resistance train when the call of the cardio is so easy to hear?

How do you track down D-List celebs when you KNOW they are staying at your hotel & you KNOW you must have a photo of you two together?

Please to hit us all up in the comments below.

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Tough Mudder Training Update

REAL Quick tonight. I’m tired and I have an early morning scheduled. Working at home with a 1 year old is proving quite the challenge!

I don’t have a big write up for this weeks Tough Mudder training. We did a lot of kettle bell work and, umm, some unconventional moves with a heavy bag…

LOL I’m sorry but that video cracks me up. We are insane.

Anyway, I did update the training schedule. Click here to check it out.

I shifted a few things around this week. I’ll be running the Ocean City Half Marathon this weekend and yes, the GoPro will be coming with me! :)

View the original article here

Tough Mudder Training Week 7

Trucking a along! I’ve updated my training chart.

I love that every Saturday is completely different than the week before. Here’s what we did this past week…

~1/3 mile runCarry a picnic table (there were 2 of us – each with a side) from one end of the parking lot to the other with 60 extra pounds on top. Then carry it back minus the weight. wow that was HARD. ~1/3 mile runPicnic table carry again this time no extra weight on the way out but with the extra 60lbs on the way back. ~1/3 mile runThis…

then this

Repeat 3 times.

~1/3 mile runthis…

Then a boxing sequence of punches, knees, kicking and driving with trainer.
Repeat 3 times.

~1/3 mile run

Tonight I ran 8 miles on the trails with a friend and tomorrow morning is BodyPump. I’m seriously in training mode now and I’m loving it. Strong doesn’t begin to describe how I feel physically. It’s more of an overall sense of FIT. I just feel fit, in shape and balanced.

In other news…

View the original article here

Tough Mudder Training Week 6

I’m calling this week the Karate Kid workout. Derrick, my trainer friend, was all smitten with himself when I got there and asked what I needed to set up. He said, "Nothing." When I asked him what we were going to be doing he said, "You’ll see" smirked, and sent me on my run.

I knew I was in trouble.

Bear with me the drills are harder to explain this week.

~1/3 mile runStack the 5lb hand weights on top of one another then do 5 pushups and 5 crunches. Repeat with each hand weight up to 75lbs until the gym looked like this…

and this..

Then put everything back. Of course!

~1/3 mile runMove approximately 12 plates (45lbs each) (+some 25s and 10s–Honestly, I can’t remember) from the wrack to the machines and back. Then do 5 sets of 5 pushups and 5 crunches each. ~1/3 mile runBear crawl up the hill, run backwards up the hill, then bear crawl backwards up the hill (half way was all I can make it) – Repeat 3 times. ~1/3 mile runThe Wheel! AKA this…

You probably can’t hear in the video but he wanted me to pull the sand bag back with me kind of like last week but I just could not do it. It was too heavy. Going up and back was workout enough!

~1/3 mile run

That was it! sounds shorter then the other workouts but the drills were much longer. He said he wanted us to be prepared in case some of the obstacles were more time consuming.

I love these style workouts. So much more fun then just going to the gym and using a few machines in my opinion.

I’ve updated my training table. The event feels right around the corner. Time is just flying by.

In other news…

Heading to bed. Tomorrow is an early workout day!

Click here to see all my Tough Mudder Training Posts.

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Tough Mudder Training Week 5

Wow, I’m I already 5 weeks in? That’s crazy!

Remember what I said last week about not feeling like I’m making any progress? Well, I take it back. I’m really starting to feel and see (hello triceps!) results.This week I realized in the middle of my workout that I wasn’t tired, fatigued, or sore. I was just doing it and I felt strong, in shape, even energetic.

This is what we did…

~1/3 mile runRun up a short hill dragging a cinderblock behind with a rope. Repeat 4 times and then return all cinderblocks back to the bottom of the hill. ~1/3 mile run25 JackKnife on exercise ball on the hill. Jackknifes look like this. ~1/3 mile runSand bag pull like this..

Note: I would have more videos but it was raining. :(

~1/3 mile runPushup on tire, flip tire, repeat until I hit a certain distance (around 12-15 total I think)~1/3 mile runPull weighted sled (attached with harness to my back) out and back. (all distances were the length of the rope you see in the sandbag video)~1/3 mile run15 kettle bell swings (like this) with 3 different kettle bells (10lb, 15lb, 20lb)~1/3 mile runHit tire with a sledgehammer 15 times each hand~1/3 mile run

Insane right? I mean really.. I wasn’t tired after this workout either.. I could have kept going! I’m nodding in disbelief myself. It’s amazing how much progress your body can make if you actually challenge it. I don’t think I would have believed it without experiencing it for myself.

I did this routine with my friend Carrie (the Official FitBloggin’ Photographer by the way.) It was nice to have a partner. I asked Derrick to take our picture after we were finished all soaking wet from the rain and the sweat.

You know the first thing I noticed about myself in that shot? My arm and how fat it looks. Isn’t that stupid? Isn’t it utterly ridiculous? I’m crazy and so mad at myself for even letting the thought pop in my brain.

So many people ask me how to get over the body image issue of weight loss and my response is…

IGNORE YOUR INNER NEGATIVE VOICE.

Tell it to shut the hell up and DO what it is you want to do because at the end of the day, it doesn’t matter.

It doesn’t matter how you look before you do it, while you are doing it, or after you did it. It only matters that you did.

Sorry, I didn’t mean to get all preachy there at the end. I just know so many people are listening to inner criticism and letting it cripple them. I did for far too long. I refuse to listen to it anymore.

Anyway, I have some fun running news! I’ve registered for the Ocean City Half Marathon on April 28 which happens to be my 11th Year Wedding Anniversary! The husband and I (with our good friends) are going to make a weekend out of it. I’m super excited! It’s just 2 weeks before the tough mudder so I should be ready. I’m just going to keep doing what I’m doing!

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Tough Mudder Training Week 4

Fourth week of Tough Mudder Training complete! I’m feeling good but not great. Honestly, it doesn’t feel like I’m making any progress. I guess I am. The runs are getting a little easier and I’m able to transition from run to drill pretty seamlessly but time seems to moving faster then I am. If that makes sense.

Anyway, just letting you know what I’m feeling. On to this week’s mudder workout…

~1/3 mile Run3 sets of squat presses and bicep curls with calf raises. ~1/3 mile RunSand bag flipping in seated position and a jump back (like the second half of a burpee) (not sure I’m explaining this one correctly) ~1/3 mile RunStraight Leg Dead Lifts with 35lb kettle bell and then sprint in place (repeat 3 times)~1/3 mile RunThe tires! Repeat this..

5 times and then flip tire back to starting position.

~1/3 mile RunRepeat this…

3 times

~1/3 mile Run

Now that I wrote all that out I’m reconsidering. Maybe I am making progress afterall. :)

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Tough Mudder Training Video 1

I’m getting lots of questions about the mysterious "Tough Mudder" I have listed on my training schedule so I decided to do a little series about it.

Every weekend I workout with my friend, Derrick, "The Trainer." We do an hour of drills in between short 1/4-1/2 mile runs to simulate the event itself. Honestly, it’s my favorite workout of the week. We are outside using tires, cinder blocks, bags of sand, ropes, kettle bells, etc. and nothing makes me feel stronger or more fit. It’s just so FUN.

I can’t believe I just said that either.

Anyway, this past weekend he had me do about 5 drills in between the runs. These are from memory so bear with me.

RunSlide a cinder block with a rope through it backwards up a hill then pick it up run down. I think I did that 3 times with a few bear crawls mixed in. RunRun up said hill holding 2 15lb kettle bells straight up over my head (one in each hand.) Once I got to the top I did 10 pushups. Run back down. Did that 3 times I think. RunWalk on the curb like a tight rope holding 2 weighted bars (I think 6lbs each) up and outwards from my body. When I got to the end I ran back and repeated 3 times. RunRun up hill with one end of the rope, once I got to the top I pulled the rest of the rope up while the trainer gave resistance. Once he got to the top I ran the rope back down and did it again. I think we did that twice and then he made me carry the rope down and wrap it in a circle before running. It made me laugh. RunFinally this drill we decided to record….

I’m not sure if you heard me in the video but at one point I said my legs feel like rubber bands. This drill KILLED my outer thighs.

So that’s it. Now you all think I’m some kind of crazy insane workout person and I guess I am because this hour was one of my favorite parts of the weekend. When I workout doing these style drills time just flies. It’s nothing like staring at the clock on a treadmill.

I’ll get him to record me doing something next week and I’ll try to recap the best I can again.

If you are in the Baltimore area and want to workout with Derrick his training company is called No Limit Training. I highly recommend him and no, he didn’t pay me to say that. ;)

Oh! and I’m sure he’ll correct me in the comments if I messed something up.

Don’t know what the tough mudder is? Click here.

View the original article here

MizFit training: biceps, triceps, & shoulders.

Now I’m curious: do you have a specific arms workout? would you share? I want your arms.

First?  Totally not my plan when I blogged about the sleep question on Monday.

Next? Thank you.

To my parents’ chagrin Im renown for saying what amazing intellectual genetics they gave me but the structural/physical? Not so much.

When I taught swimming lessons for kids I clearly recall a number of them who, at age 4, already had lil emerging muscles (!).  You could just tell that they’d be buff boys & girls merely by virtue of their genetic gifts.

I was never that girl.

For me any muscle I have (arms included) is a result of three things and, if I let one piece of the tripod fall by the wayside (especially as I age. 90 shopping days left People!), then the whole things kindasorta crumbles.

As a result my answer to the question is twofold: the general & the specific.

Overall my biceps, triceps & shoulders are a result of the THREE C’s:

(I know how tempting it is to skip over old linked posts. That said, I really do believe if youre curious at all about my training the two Ive linked above are KEY.)

Ive exercised consistently for the past 17 years.

A little cardio a day.

A little weights a few times a week.

A lot of meditation.

A smattering of stretching.

(lottsa bumbum rolling)

CONSISTENTLY.

Ive eaten clean/intuitively for the past 17 years (which, if you follow me on Twitter, you know includes some intuitive forays to places like Fudruckers & Marble Slab Creamery).

I aim to do cardio 6 days a week (which for me means I end up doing about 5).

I prefer to do less (30 min) more frequently (intervals) rather than longer stints.

When I started lifting weights I quickly learned that, for my body-type, I could possess all the muscle in the proverbial world—but if I carried around a lot of excess bodyfat you couldnt tell.

Do you have a specific arms workout?

I lift arms once a week and, due to time constraints, I tend to break my routine down into little parts.

I want to be finished lifting in 20 minutes (I dont talk. I preplan my workout) so I typically lift biceps one day & triceps/shoulders  another.

Biceps:

The most important piece of my routine is mixing up the way I lift. Each workout includes one free weight (love these), one cable (this one isnt me. Dont rest at the bottom of the movement as this guy does!)& one machine.

For me it is less important what the specific exercises are right now (Im not getting ready to compete) and more important that I keep my muscles confused.

Triceps:

The same principle applies here. I typically do one free weight exercise, one cable or resistance band, and one machine.

Shoulders:

I am a little different on this one and it’s mainly by virtue of how little time I have. I only lift side deltoids. I hit my front deltoids when I lift chest & my rear when I train my back.

**whew. I know, People. That was a longass post & it’s the edited version**

In an arm-shaped nutshell that’s me.

And Ive merely scratched the proverbial surface of all questions which flooded my in-box after Monday’s sleep post.

Now you.

Curious about my opinion on sets & reps?

Want more specifics about my workout?

Have a routine you want to share (pleaseplease!!)?

Beg to differ with my entire arm shebang?

View the original article here

Half Marathon Training – Week 3 & 4 Wrap-Up

Catching up. Vacation last week had me shifting things around a bit. My goal was to stay true to the runs. Here’s a quick overview…

cut short
by a storm.
Got 3 in.
34:41
11:33/miTook a Body
Attack
class
as I’d be traveling
the next day
missing
boot campran the 3.5 today
38:03
10:51/miran the 3.5mi today
40:46
11:37/mi

View the original article here

Half Marathon Training – Week 1 Wrap-Up

Thought it would be fun to post a quick training wrap-up after my long runs on Sundays. (click here for my entire half marathon training schedule)

This week was great! Exactly what I needed to kick my butt in the workout department.

It was hard heading out for the long run tonight. My tummy was bothering me and it was a long day with the kids. But I forced myself out the door–always the hardest part. Once I started I decided a slow trot is better than sitting home on the couch watching TV. Even if I walked I’d get a nice stroll outside on this beautiful day. That alone is worth it.

That’s what kept me going and before I knew it, the run was over. I walked a few times but am happy with my overall time.

Here’s how the rest of the week went…

Kicked my butt! Haven’t done yoga in at least 6 months! Only got 1.5 miles in. Strength training kicked my butt!
17:15
11:36/miBoot Camp was TOUGH! Great workoutFelt great even though it was hard getting out the door.
46:13
11:31/mi

View the original article here

Training for a Summer Race? Don’t Do This (guest post)

Dear MizFit readers,

My name is Chelsea. I blog at AskFitnessCoach, and today I have a confession: I’m tired of hobbling toward my fitness goals.

By hobbling, I don’t mean “moving slowly.” I mean actually limping.

You see, when I leave the house to walk Greta, my dog, I take the hill instead of the stairs (it’s three paces closer). Overeager, I launch onto the slope at a funny angle and twist my ankle.

I limp to the dog park.

I do this every day.

Since this is a community of amazing fitness enthusiasts, I wish my first guest post could be a herald of my own fitness accomplishments. Or that I could be sharing hard-won advice. Instead, I’m humbly confessing one of my biggest fitness mistakes in hopes that you’ll help me stop doing it.

But before you go forgiving me, you should know that my leaping-before-looking doesn’t end with the above mentioned shortcut. I’m also behind in my training for Little Red Riding Hood, an annual bike ride that takes place in Northern Utah every summer.

I got a late start in my training last year, too, and dove in too quickly. Two weeks into my rigorous catch-up training, I shipwrecked, catching a brutal cold and losing two weeks of training time. I never really regained my prior energy and on the day of the ride, I barely crossed the finish line.

Whoever said ‘what doesn’t kill you makes you stronger’ was an idiot. Or at least, he wasn’t talking about exercise. If physical overload doesn’t kill you, it will wear you down slowly and gradually. Or in my case, instantly and epically.

I’m acting like this is big news, but of course it isn’t. You already know it’s important to gradually ramp up your training. I know it too. So why do I always start at FULL SPEED?

Yes, it’s impatience—who wants to be in shape later rather than sooner? But I believe it’s more than that.

Confident that I’m not a total idiot, I set out to pinpoint the reasons it’s so easy to take the crash-n’-burn route. Here they are.

Obstacle #1: The Fitness Epiphany

Fitness ambition does not come in tidy, measured bursts. No. It comes in sudden, overwhelming epiphanies. For example: I’ve been on the couch “Glee”-marathoning for 10 weeks and if I don’t run an actual marathon, my body will turn to sludge between the couch cushions. That sudden, overwhelming wake-up call? It makes it really damn hard to start a fitness regimen “slow and steady.”

Obstacle #2: Pent Up Energy

It seems that exercising in the outdoors taps into some innate desire to be free. After 10-hour days in the cube, what can we do but go crazy and rebound? Some head to the bar and get drunk. Others spring senselessly forth into nature and twist an ankle.

Obstacle #3: The Deadline

Planning ahead isn’t always an option. And when we’re behind, doubling up on training seems more sensible than showing up on the big day half-prepared.

But truthfully, paying that looming deadline too much attention will add physical and mental stress on top of the stress of overtraining (thereby doubling your chances of getting sick). In other words, overtraining never works.

The Solution

Perhaps the better way to reach a sky-high goal is to pretend it isn’t sky-high. By ignoring the deadline (at least at first), you can ease into your groove and use momentum to carry you there—or as close as you can get. Besides, if you feel way too behind, you might just not start at all (not productive).

As for channeling fitness energy, it just takes a bit of self-control. Or a lot. For me, I’m mapping out a concrete training calendar so I can force steady progress rather than just letting my energy fly. It seems to be working. And I’ll be following this training rule of thumb: increase mileage or intensity by NO MORE THAN 10% per week.

Perhaps most importantly, I will enforce the “taper” even if I’m behind. I’ll need that strength stockpile for the big day.

Training oneself ragged is obviously counterproductive, but we do it anyway. From now on, if we fall behind, I say we follow this mantra: overtraining inevitably leads to injury, illness or colossal burnout—regardless of whether or not you’re a wuss.

Acknowledging reality, then, let’s train for our summer 10Ks and bike rides the right way. After all, slow and steady is better than fast… and limping.

So what about you? What big summer goal are you working toward, and how are you getting ready?

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Full Body resistance Training suit that caters to all sports to increase athletic performance. Fully mobile, one size fits all. The MASS suit is a unique patented design used by many professionals to provide resistance training to your entire body by using rubber resistance bands. The MASS Suit increases the resistance to your shoulders, arms, back, core, hip flex, quads, and hamstrings by attaching the MASS sleeves, straps and rubber cords to your body, elbows, hands, knees, and feet. This will create more speed, strength, power, stamina, fast twitch muscles and a more grounded stable balance while cutting calories and losing weight. The unique design of the MASS Suit is ideal for ever type of athlete in every sport to create a more extreme training routine. The MASS Suit is adjustable which will able you to increase or decrease in resistance depending on how strong or fatigued you are. As your body adapts to your workouts and you need to pick up and push your conditioning, the MASS Suit will intensify your training up to 75% by adding more resistance to your punches, elbows, kicks, knees and core. The MASS Suit pushes your entire body to the limit. The fascinating concept of the MASS Suit is that it is mobile. You do not have to stay in one specific area. You can take the MASS Suit to train on the field, gym, MMA studios or your own home while watching workout DVD's. It caters to your specific sport or need at any time and any where. You will be far beyond any athlete in your sport if using the MASS Suit consistently. You will lose more weight than anyone else doing rugular fitness routines without any additional aid. The new Performance Enhancement system of the MASS Suit is the newest way to be the BEST.

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EA Sports Active NFL Training Camp

EA Sports Active NFL Training Camp is an exercise game for Wii that merges the established momentum that the EA Sports Active franchise has created in the genre with realistic NFL training camp routines to create the most challenging and focused exercise game developed to date. Game features include a full range of exercises developed with the input of actual NFL fitness and conditioning trainers, a 60-day exercise challenge, total wireless body tracking via included additional sensors, a built-in heart rate monitor, included resistance bands for strength training, 2-player support and more.

From Average Joe to Playing Like a Pro

Compared to other fitness gaming releases on the Wii, EA Sports Active NFL Training Camp is in a whole other league. Unlike those other games that concentrate on general fitness concepts, EA Sports Active NFL Training Camp focuses on the agility, aerobic, stamina and strength training exercises that NFL players routinely are put through during their pre-season training camps. Developed in collaboration with NFL strength and conditioning coaches, users will experience the thrill of competition while challenging themselves, as well as friends and family in these authentic NFL football drills which are performed in the likeness of user's favorite NFL players.

Get the fitness NFL coaches and pro would envy.
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Total Body Tracking

So, how does one ensure that the exercises that you are doing even come close to the exhaustive work that is done on and NFL gridiron: Total Body Tracking. EA Sports Active NFL Training Camp's Total Body Tracking is measured via an advanced trio of sensors that correspond to points on the user's body. The first of these is a user-supplied Wii Remote held in hand, while the other two consist of the included leg and arm sensors which are strapped in place before training begins. As the user goes through the various drills, challenges and resistance band improved strength training exercises that make up the in-game NFL Combine 60-Day Challenge, the included EA Active USB receiver allows EA Sports Active NFL Training Camp to accurately measure heart rate, calories burned and provide wireless motion tracking. This information is projected on-screen in real-time as the exercises continue and together provide a challenging and progressive workout that delivers the measurable results that users crave and that NFL coaches and pros will envy.

Competitive Motivation and More

Along with fitness, EA Sports Active NFL Training Camp is also about the motivational powers of competition. With that in mind, and assuming a constant internet connection, the game provides for a continuous link to the EA Sports Active online hub. Game data will automatically be uploaded here for users that also have an EA Sports account. Here users can also challenge others to beat their personal best, as well as enjoy other community features. However you choose to play, EA Sports Active NFL Training Camp brings a real NFL training camp experience and its corresponding results right into the living room and into your life. Additional game features include: the ability to align yourself with your favorite team, 2-player support, points and achievements earned in-game and the ability to add new challenges for use on a Nintendo Balance Board. (Sold separately)

Key Game Features

• NFL Approved Challenges and Drills – EA Sports Active NFL Training Camp includes over 70 drills and challenges designed to improve strength, power and conditioning, as well as reaction skills, agility and first step quickness, all key areas NFL players focus on.
• Built-in Heart Rate Monitor – Track your heart rate on screen in real-time with the innovative EA Sports Active NFL Training Camp heart rate monitor to capture intensity and optimize performance over time.
• Wireless Motion Tracking – The EA Sports Active NFL Training Camp Total Body Tracking wireless system uses motion sensors in leg and arm straps along with the Wii remote to register movement and provide complete freedom of motion.
• A Real NFL Experience – Pick your favorite team, step into a stadium and train alongside your favorite players.
• Take Your Workout Online – Track your progress on the web via the EA Sports Active online global community on www.easportsactive.com. EA Sports Active NFL Training Camp tracks your fitness data online via automatic uploads to your online profile and allows you to share your data and connect with other users through workout groups - all while reaching your own personal best.
• The NFL Combine 60-Day Challenge – Designed by certified personal trainers and NFL strength and conditioning coaches, the NFL Combine 60-Day Challenge provides total body conditioning using progressive exercise. Train like the pros do and take on the Combine.
• Wii Balance Board Compatible – Add new challenges to your performance with the Wii Balance Board. (Balance Board not included)

Additional Screenshots

The challenge of real NFL drills. View larger.

Motivational 2-player support. View larger.

A true NFL experience. View larger.

Fun for the whole family. View larger.

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Personal Training With Jackie: Xtreme Timesaver Training

Studio: Tcfhe/anchor Bay/starz Release Date: 10/05/2010 Rating: Nr

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Metabolic Maximization Training ProgramTM - Fat Burning Weight Loss Software - 200% Guarantee By Kotor, LLC

Richard Simmons, the popular and comical exercise and health nut personality, who has shed many pounds himself, operates the "Deal-A-Meal" diet and exercise card game program, sold mainly via TV infomercials/mail order. This food program is based on the American Diabetic Association's exchange list, and categorizes foods into various classes. The dieter moves cards within a wallet, from one side to another, during the day as meals are eaten. When you run out of cards, that's all the food you're allowed for the day. The Deal-a-Meal card game was specifically designed to help obese dieters obtain fast weight loss.

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First Place, The Bible's Way to Weight Loss ~ Leadership Training DVD

Leadership Training DVD with Carole Lewis and Nancy Taylor

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