Being Grateful

I'm a bit delayed on this post, but with the holiday season upon us, it makes me think about all I am thankful for. It seems these days that people get so caught up with things that they forget to take a step back and see the good in what they can only see as negative. Sometimes I find myself listening to other people's conversations and they all sound so similar, some of the most common complaints I hear:

1. Ugh, I have to go workout today when I'd rather just lay on the couch
2. I hate my job
3. I wish I was thinner
4. I wish I could change how I look without working for it
5. I wish I didn't have to get up so early
6. Life would be better if I wasn't so busy all the time

These are just a few examples of the endless amount of complaints people have. Now don't get me wrong, I myself am very guilty of complaining about some of this stuff as well. It's so easy to let a little complaint slip here and there and before you know it you find yourself wishing you could change every little thing about your life. The last couple weeks I've been thinking long and hard about my life. I am unbelievably blessed; I have a great life, I have two good jobs that allow me to pay the bills comfortably and still leave me enough to have a savings. I have a wonderful family who would do anything for me; the positives in my life are endless! Sure, I still have complaints, but why not find the good and be thankful even for the things I want to change?

1. I'm thankful that I can go workout because it means I'm healthy, strong and one day closer to achieving my goals
2. I'm thankful for my jobs, because it means I'm not only making money to support myself and my future, but it means I'm meeting new people and learning new things (and helping people get in shape to improve their lives at one of my jobs!)
3. I'm thankful that my thighs are a little bit thick, because that means I have strong, powerful legs that allow me to lift heavy weights and take me where I need to go
4. I'm thankful that I get up early every day, because there are so many people in the world suffering from an illness that won't be able to get out of bed today
5. I'm thankful for all the hard work I put into my workouts each day because that means God gave me a good work ethic
6. I'm thankful for the bills I pay because that means I have a roof over my head, electricity for heat and light, and a reliable vehicle to get me from point A to point B.
7. I'm thankful for the struggles I've encountered because it means God has made me a strong enough person to always see the bright side of life

I could go on and on with what I am thankful for. Life is beautiful. We all need to appreciate the greatness of the little things each day brings us. Sure, there might be things you want to change, but just remember; the grass isn't always greener on the other side. There is always good; never over look it :)

Recent Workout Successes

Hello again! It seems that due to the hectic-ness of life I haven't been posting nearly as much as I'd like. Rest assured, even though I have been neglecting my blog I have certainly not been neglecting my workouts!! I can feel myself getting stronger with each workout and have recently been able to acheive two PR's! The first one came a couple weeks ago when I bench pressed 90 lbs for 7 reps; definitely an all time high for me! The second one happened just earlier today when I deadlifted 170 lbs for 5 reps. There's still quite a long road ahead of me to get the numbers that I have set for my goals, but knowing that I am making progress is a fantastic feeling. I've been working more on my glutes lately and I do believe that is one of the big reasons my deadlift (as well as my squat) is improving.

On my off days I have been using my sled outside as well as my new kettlebell that Brandon bought me for my birthday a couple weeks back. I love using both of those things and have found plenty of fun ways to torture myself (haha). All in all the workouts are awesome and I can't wait to keep progressing! With the holidays starting up I'll be getting a few days off from work which will give me some time to catch up on here :D

Until next time,

 

Lazy Girl Fitness...?

In my free time I really enjoy to browse through the website Pintrest. I'm sure most of you (females especially) are familiar with this site. Making crafts for the home and trying interesting new recipes is something that I've always enjoyed trying my hand at. Although my attempts at crafting like Martha Stewart and cooking like Emril typically fail, it's still a website I find myself on just about every evening for a few minutes. I usually scroll through the Health and Fitness page, just to see what they have to say about the topic. I always find your typically workouts that are obviously geared toward girls; things like "Eat Yourself Skinny," "Tush Toning Interval Workout," and "Pop Pilates Butt Blaster" just to name a few. I usually just chuckle to myself and dismiss these silly-named workouts while I continue to browse the massive selection of awesome Nike shoes and Under Armour workout pants that I want in my closet in every color. However, last night I stumbled upon an article that really caught my attention and couldn't help but look at: "Lazy Girl Fitness."

Lazy Girl Fitness, as it turns out is an entire blog with workouts that had titles such as "Microwave Abs" "3 Minute Arms" and "Read a Book." I'll admit, some of her ideas were decent. I, too, like lunges and mountain climbers are okay from time to time. Some of her other exercises included ideas such as doing a standing torso rotation while you wait for your food to cook in the microwave, doing calf raises while brushing your teeth, and using your milk jug to do a few bicep curls while you cook.

That blog epitomizes everything I dislike about the view on female fitness. I understand that beginner exercisers might be scared/intimidated to join a gym and at home workouts can be a great alternative, but only if done correctly. Being in good shape and in optimum health is not something that you can be lazy with. It is something that takes hard work, dedication, and a whole lot of sweat and effort. Being the best you is not something you can achieve during commercial breaks or while you fold the laundry.

So many people have the misconception that girls shouldn't use anything heavier than a 10 pound dumbbell and should just spend some time on the elliptical and call it a day. Girls who want to get in shape and be healthy but do not have the knowledge on the topic see things like Lazy Girl Fitness and think things like that are all they need to do. They stick with it for awhile, don't see any changes, and inevitably get discouraged and quit. Girls need to get over the mindset that they should not lift heavy weight because they will "bulk up." Females need to see less websites like Lazy Girl Fitness and more like girlsgonestrong.com. Girls need to read articles that teach them the benefits of lifting heavy weights rather than reading things that make them think it is okay to be "lazy" about their workouts and take the easy way out. I know from experience that there is no easy way out when it comes to reaching your fitness goals, but once you start seeing results, you immediately see that all the hard work was more than worth it.

I will continue to post things on here that will hopefully be helpful and beneficial to females; however, in the meantime, here are the links to a couple of my favorite sites that always have great articles:

http://www.girlsgonestrong.com/ (they also have really awesome clothes!!!)
http://www.jencomaskeck.com/
http://julialadewski.com/

Just remember to work hard whether you workout at a gym or at home; give it your best effort and never take the easy way out.

Workout Log 10-27-12: Lower Body/Sled Work

I had a great workout on Saturday and I got to finally try out my new sled! Saturday was my deadlift day, something that I think is really starting to improve! I went down to Brazil for this workout and got some great help from Brandon; I had never really tried sumo deadlifting before so Brandon showed me how to do it and I played around with it for quite awhile. It felt a lot more natural to me than conventional deadlifts so it's definitely something I want to work on more and incorporate into my workouts from now on, and we had a blast playing with the sled at the end. Here's an overview of the workout:

Warm-Up: Foam Rolling
Deadlifts/Sumo: Followed the 5-3-1 and worked up to 160 and got 7 reps
Band Sumo Deadlifts: 8 singles with less than a minute rest
Safety Bar Box Squats: 4x8-10
Glute Bridges: 4x10 (drop set on the last one) OW!!!
GHR: 3x10
Blast Strap Pikes: 2x8
Sled Work: Not really sure how much we did but it left me panting so I'd say it was a good amount!
Cool-Down: Foam Rolling

My big focus is building my glute strength. I was way weaker on the bridges than I should have been and strengthening the glutes will help me immensely with my deadlifts and squats. I am also going to incorporate sled work into my off days to help strengthen my lower half and also just because it's fun :) After the workout Brandon and I went out for Mexican (my favorite) Those free chips and salsa might be the best thing ever after a hard workout! When we were about done eating, the words "ice cream" were somehow thrown into the conversation (thanks, Brandon) we then attempted to go to Dairy Queen for a cool treat but alas, they flipped the sign to closed as soon as we pulled in. Today is my bench day so I'm anxious to see how that goes. Have a great Tuesday, everyone!!

In honor of the incredibly chilly and windy day that has hit Indiana, I will leave you with this pic...maybe the dogs want to hit the gym?

Workout Updates

Well as you can see, I am VERY behind on sharing my workout logs! Rather than writing out every exercise I've done I'll just share a little update. Last week was my deload week; much needed, I  might add. I'm feeling a lot more refreshed and today I start heavy lifting again with deadlifts.

My exciting new purchase for the last week was a sled! I am so excited to use it for the first time later today! It should make for a really great workout and will hopefully really kick my butt.


A picture of my new workout toy

After reviewing my workouts and my numbers I definitely need to focus on bench. Those numbers just are not what they should be. Last week during my deload I lessened the load and really focused on my heel drive and back tightness.

Overall, I'm pretty happy with my overhead press and my squat. I definitely want to improve more on them but I think I'm making the most progress on those two.

In terms of nutrition, I am quite pleased with how I've been doing. I do carb backloading (eating carbs post workout) This fits so well with my lifestyle and still lets me enjoy my ice cream and all the other yummy foods I love. I've been eating gluten free for about a month now and I can tell such a difference in my energy levels and how I look, too. I bought gluten free flour so I can still eat basically what I would before, I just have to take the time to make it a little differently. I'll write more about my diet later, as it is quite a bit different from how most people eat.

That is all for now! I will leave you with a bit of gym humor:

The Value of a Shoe

I love shoes. Tennis shoes, to be exact. I never pass up the front door to Finish Line and just can't resist the temptation of a good sale on neat shoes; because of this I own a pair of Nike's in just about every color, a couple pairs of Brooks and Mizunos left from my long distance running days, a pair of Chuck Taylor's, some Puma's, and probably lots others but it's really embarrassing to think about how many pairs I own. In the midst of all my sweet looking Nike's and made for the pavement Brooks, one pair stands out among the rest as my very favorite: my New Balance Minimus-a great shoe for weight lifting.

Wearing proper shoes while weight training is more important that most people realize. Sure, your typical sneakers are certainly very cushioned and comfortable; not such a good thing in the weight room. When cushioned shoes are worn, it's basically like standing an a giant marshmallow. These "marshmallows" or cushions in the soles absorb much of the force being generated against the floor that should be directed toward moving the weight; therefore, you will not be able to lift as much weight as you would in the proper footwear.

Another con of lifting in running shoes is the instability that is created. The cushy soles create a good amount of instability which makes it very difficult to control your technique and lift with proper form. It will also put you at greater risk for injury since the soles cause an imbalance and you will not be able to steady yourself as you would be able to with correct shoes.

 Wearing proper footwear will help your form tremendously, especially with squats and deadlifts. The high arches that are found in most sneakers make it hard for lifters to sit back as much as needed in these two lifts; flat shoes will help you sit back more and help you get deeper; two great things to have happen! Some other advantages in terms of form are lifting shoes will help keep your heels on the floor, whereas running shoes make your heels much more susceptible to coming off the floor as you lift. Ever struggle with deadlifts? I sure have. Try some flat soled shoes! Running shoes are going to give you a little added height due to the cushioned soles. Therefore, when deadlifting, you want your feet as close to the ground as possible. The closer your feet are to the floor, the less distance the bar has to travel, thus increasing your pull.

Now that we've covered a few advantages of wearing proper shoes I'm sure you're all wondering what kind of shoes you should be wearing! Well, I'll tell you! There are several different options and brands to choose from. Here are the main things to look for when shopping for the perfect lifting shoe:

• Flat soles
• Lightweight is great
• Proper fit
• Hard soles
• Good traction: You don't want your feet to be slip sliding all around
• Comfortable

You don't have to spend an arm and a leg for good shoes. Here are a few very affordable examples:

• New Balance Minimus: What I have :)
• Chuck Taylor's
• Nike Frees

This is what mine look like:


I can tell a big difference since I made the shoe switch. I still love my other shoes for every day wear, but in terms of lifting, I will never go back! These shoes are very lightweight and flat; after I wore them the first few times my heels were very sore due to the barefoot simulation they give. I can tell a difference in my form, especially for my deadlifts! Who would think that such a small change could make such a big difference? I will leave you with this picture...Chuck's-great lifting shoes :)

Workout Log 10-16-12 Lower Body

Good afternoon! I'm a bit behind, but here is my workout from a couple days ago. Squat day is typically my favorite but I had some struggles with my squats today. I wasn't overly pleased with my numbers but it just gives me something to work towards. Here's the workout:

Warm Up: The usual foam rolling
Back Squats (45x5) (65x5) (85x5) (100x3) (125x5) (130x3) (155x3)
Front Squats 3x8
Good Mornings 4x6 (used more weight than I ever have on these!)
DB Step Ups 4x12
Stability Ball Leg Curl 3x24 (I did 8 with both legs and then 8 single leg x3)
Ab Wheel 3x12
Planks 3x45 sec
Kettlebell Swings 1x50

The workout started off a little rough because I wasn't very pleased with my squats but it turned around and ended up being great! Definitely felt the soreness! I've got overhead press today so I'll let you know how it goes :) For now, I will leave you with a little gym humor:

Workout Logs 10-13-2012: Bench Press

Saturday evening is probably my favorite time of the week to workout. The gym is practically empty so there is no wait for equipment and I can focus on what I'm doing with no interruptions. This past Saturday's workout was especially good because Brandon came up to join me and gave me tips and extra motivation. Here's what the workout looked like:

Bench Press: (45x5) (50x5) (60x3) (75x5) (80x3) (95x3)

Incline Close Grip Bench Press 4x6

DB Shoulder Press: 4x6
1 Arm DB Rows: 4x15

Inverted Rows: 4x10
Face Pulls (with bands) 3x12

Tricep Pushdowns (with bands) 3x12
Bicep Curls (with bands) 3x12
Chest Flys (with bands) 1x15

Really good workout! The last set of bech press was very tough. I really need to focus on keeping my shoulder blades pulled together and also work on my heel drive as I come back up. I do feel like I'm making progress on my bench though. My arms were spaghetti after this but didn't feel much soreness the next day. I've been trying to focus more on getting an adequate amount of sleep, which will help me tremendoulsy in terms of recovery. I will leave you with another motivation picture:

Why I Love being a Personal Trainer

I've been working at my current personal training job for about 2 months; typically, I work early of a morning but I'm there of an evening about 3 times a week as well. Almost every evening I've been there I've taken notice of one man who is always there and appears to be giving it his all. I'm not really sure why he jumped out at me, as there are always multiple familliar faces.  Maybe it's because he always has a certain look of determination on his face as he goes through the selectorized machines in a circuit style. Maybe it's because he's always there in his jeans and boots, clearly having just finished a hard day's work at a physically demanding job. I can't really put my finger on why he has stuck out in my mind, but he definitely has.

About a month or so ago, I struck up a conversation with him one evening. I found out his name is Bill, and he'd been coming in for his workouts since February. We had a nice little conversation and he mentioned that he does the exact same workout 3-4 times a week. He said he would like to do something different he's just unsure what to do or how to do it. I asked him if he would be interested in a free personal training session with me and I could show him how to switch up his routine a bit. Bill quickly and whole heartedly agreed to this and we set up a session time for this past Thursday.

Our sesion was set to start at 5:00 pm. I got to the gym around 4:45 and Bill was there waiting on me with a big smile and told me he was ready to start! While he warmed up, I asked him a few basic questions. He said his main goal is to lose about 20 pounds and basically just stay in good health as he is starting to age a bit. I asked him if he had any experience using free weights and he got a sort of scared look on his face and shook his head no. I told him I would take him through a basic free weight workout just to see what he thought of it. Bill seemed a little hesitant; he had thought I would just show him a few of the machines that he had never used, but he agreed to try out a free weight workout. Due to his jeans being rather restrictive, we stuck to upper body for the workout. I took him through basic dumbbell exercises for chest, shoulders, back, biceps, and triceps and he loved it! When we were done he said his arms were spaghetti; he'd never felt that way from his other workouts. He couldn't believe how much he was sweating or how his muscles felt. We wrapped up the session and he thanked me and said "I can't believe how much better of a workout that was; I can't wait to do that again!" We sat down and I put together a new workout plan for his that would incoprorate the machines as well as the exercises he had just learned. He was thrilled!

Bill left the gym that night with a renewed motivation to workout and I left the gym that night with a great feeling that I had helped someone to better themselves. How funny is it that something that seems like such a minor thing, like showing someone a few new exercises can make such a difference? Not only do I feel good about helping Bill and hopefully putting him on a faster track to reaching his goals, but I also feel like I have made a new friend, and both of those feelings are simply priceless.

Workout Log: 10-11-12 Deadlifts

My deadlifts are improving!!! This used to be my most dreaded workout simply because I felt like I wasn't good at it. I've made this a main focus the last few months and I can tell a huge difference. Here's what the whole workout looked like:

Deadlifts: (85x5) (95x5) (110x3) (145x3) (155x3) (165x7)
RDL: 4x6 (90 lbs)
Leg Press: 3x10 (230 lbs)
Foot Elevated Reverse Lunge: 3x8 (w/ 25 lb DBs)
Stability Ball Leg Curl/Ab Wheel Superset: 4x15

Looking at it on paper, it doesn't really look like that much but those deadlifts wiped me out! My whole posterior chain is yelling at my today...and my abs a little bit. It was a really fun workout. Sadly, my lifting took a little longer than expected so I didn't have time to do my conditioning before I had to be at work. That means, I'll have to make up for it later this afternoon.

Workout Log: 10-8-2012 Overhead Press

Here's what my workout from Monday looked like; overhead press day...definitely my weakest lift!

Overhead Press: (25 lbs x5) (30x5) (35x3) (45x3) (50x3) (50x6)

Close Grip Incline Bench Press: (55 lbs x6)x4

DB Floor Press: (25 lbs x10)x4
Band Assisted Pullups: (4x10)

Lat Pulldowns: (70 lbs x12)x4
Face Pulls: (40 lbs x10)x3

Incline Tricep Ext.: (30 lbs x10)x4
Zottoman Curls: (15 lbs x10)x4

This was a really good workout! I finished it off by teaching my weekely TRX class at work which is always good to get my heart pumping. After my class I stretched and foam rolled a bit.

Workout Tips: Part 1

Good morning! Today I want to share with you all some workout tips I've picked up over the years that have worked really well for me. Some of these tips are things that I've been taught by other, more advanced lifters, some of them are things I've picked up from reading articles, and some of them are just things I've discovered by my own process of trial and error.

Tip #1: The big one!!
Don't be afraid to lift heavy weights! This is something I've definitley noticed with girls in the gym. Most girls either stick with the weight machines or they only do very basic arm exercises with very light weight dumbbells. I'm not saying there isn't a time and place for some machines; however, I would strongly argue that females need to gravitate more towards free weights...and they don't need to be afarid to make it heavy. Contrary to popular belief, this will not make you bulky. It will help make your muscles more defined and will increase your resting metabolic weight. The benefits are endless. Once I started lifting heavy weight, I noticed a huge difference not only in how I looked but also in how I felt. My clothes were looser, I wasn't nearly as tired, and the increase in self confidence I felt was amazing.

Tip #2: Don't spend so much time on the treadmill, eliptical, etc.
http://articles.elitefts.com/training-articles/women-running-into-trouble/ This article, which was written by John Keifer and posted on EliteFTS.com about a year ago perfectly sums up my second tip. Day in and day out while I'm at the gym, whether I be working or doing my own workouts, the scene is the same: The exact same people on the exact same cardio machine every single day. They work hard, they sweat buckets, they're red in the face, but their physique never changes, if anything, they only look a little pudgier around the midsection. Not too long ago I was one of those people. I ran anywhere from 5-10 miles a day, but yet I found as my miles increase, my waistline did the same. Of course, I lived in denial for awhile and told myself the dryer was simply shrinking my clothes, but that wasn't the case. It was as simple as this: all the steady state cardio had destroyed my metabolism. Of course I still beleive everyone should partake in cardiovascular activity, which brings me to point #3.

Tip #3: Try shorter bursts of high intensity cardio (Conditioning)
Instead of the treadmill, I do different things to get my heart pumping. By doing conditiong drills rather than steady state cardio, you can get a more effective workout in a fraction of the time. Conditioning drills will let you think outside the box far more than doing cardio on the machines. Try things like hill sprints, sled pushes/pulls, battle ropes, try some kettlebell swings. There are so many fun and unique things to do and your metabolism will certainly thank you for it!

Tip #4: Don't forget the big 3
The big 3 lifts: squat, deadlift, and bench press. Do them. This is not to be interpreted as leg press, machine chest press, and using only the bar for a couple attempted deadlifts. These 3 lifts have done more for how I look and how much stronger I am than anything; especially the squats and deadlifts. If you don't know how to properly perform these lifts that's completely okay! Don't be afraid to ask someone for help. Ask someone who works at your gym for a few pointers, or seek out a knowledgeable workout partner, or, if your finances allow, hire a personal trainer. Learning how to properly do these lifts will make you progress by leaps and bounds. Also, I'll write a post here soon that maps out the proper form and technique for them as well. In the meantime, here is an article from T Nation that gives you the 15 Commandements for the Big 3: http://www.t-nation.com/free_online_article/most_recent/15_commandments_for_the_big_3_lifts

Tip #5: Watch your diet
Nutrition is a huge factor in this whole equation. I have recently decided to go with a gluten free lifestyle and am really liking it so far. Eating right can be a struggle for many. So many people will go on some sort of diet--and get great results. But "diets" end and once they end the majority of people gain back all the weight they lost, if not more. For me, the biggest thing that helped was realizing that I wasn't going on a diet, I was changing my lifestyle. By calling it a lifestyle change you make it more permanent; it's not something that you're going to quit once you get certain results. It's a change you're making to feel better, look better, and live a long and healthy life. I'm not saying you can never eat that sweet treat you crave, you just have to do it in extreme moderation. If you are going to splurge, the best time to do it is immediately following an intense weight training session. This doesn't mean go whole hog and eat whatever; it means occasionally you can treat yourself to a portion of what you are craving. Also, on a side note, avoid drinking soda! It is not only packed with sugar and empty calories, it is also a health hazard; this also includes diet soda. My advice is to completely stay away from all of it. I used to indulge occasionally with a Dr. Pepper or Cherry Coke, but after reading this article I have not touched one since: http://www.projectswole.com/diet/20-reasons-to-never-drink-soda-or-diet-soda-again/

Tip #6: Find things you enjoy
Enjoying your workouts and making it something you look forward to is so important. If you despise everything you do in the gym you either won't give it your best effort or you'll fall off the wagon...two things that will hamper your progress big time. I do think there are certain exercises that should be done even if they're not necessarily your favorite (i.e. the big 3, assisted or regular pull-ups, some form of rows) But just remember there are variations to things. If you're a beginner and find that you aren't quite ready to use the bar for bench press that's ok; try dumbbells! It's a great alternative and is most definitely beneficial. Don't like doing seated rows? Try bent over bar rows or one arm dumbbell rows. There are lots of exercise variations. You shouldn't torture yourself every workout by doing things you really don't enjoy. Do some research and just experiment in the gym and find exercises that you find fun and challenging.

Tip #7: Please never do crunches!!
Ohh crunches. The miracle exercise. Do 500 a day and in two weeks you'll be able to wash your clothes on your stomach. Not so much. Here is an article called "7 Ab Exercises that Actually Work" http://www.t-nation.com/free_online_article/most_recent/7_ab_exercises_that_actually_work
Crunches are not only harmful for your lower back, but they fail to actually work your abs effectively. Try some of the exercises in the article; they get down deep and work the transverse abdominis, which is going to give you maximun results.

Tip #8: Always remember to recover
Recovery is huge. I've talked to people who say they train hard 6-7 days a week. For me, lifting heavy 4 days a week is plenty challenging. Take time to stretch and let your muscles recover. You'll be amazed at how much better you feel and the increase in results. I love foam rolling as part of my recovery. If you have never used one I would highly reccomend trying! It will hurt but you'll be able to immediately feel the kinks being worked out of your muscles. Stretching is also something that seems to be very neglected. I, too, am very guilty of this. I've been getting better because I can see such a major difference when I actually do it. It only takes a few minutes to do recovery and I promise it will help you. It will not only increase your flexibility but you'll see improvements in your lifts as well. In addition to stretching and foam rolling, I reccomend taking salt baths and using a massage stick. These will both leave you feeling very relaxed and refreshed!

Alright, kids! That's all for now. Remember these 8 tips when you workout (and after you workout, too!) If you have any questions or comments please let me know. I always love your feedback. I will leave you with a motivational quote that I really like; enjoy!!

Workout: 10-7-2012 (Legs)

Yestrday was my favorite....leg day!! I was lucky enough to do this workout with Brandon, who has helped me so much with my workouts and gives me so many tips and advice. I owe so much of what I know to him and don't know what I would do without him in my life. Anyway, we did this workout at Peak Performanc in Brazil, where Brandon now works. It's a garage gym and was an awesome facility! I was quite impressed. Here is what the workout looked like:

Warm up: foam rolling (foucusing especially on the glutes and hamstrings)
Squats: (45x8) (85x5) (100x3) (130x3) (140x3) (150x5)
Safety Bar Box Squats: (65x6) (70x6) (80x6) (80x6)
Safety Bar Good Mornings: (65x8) (65x8) (65x8) (65x8)
Kettlebell Walking Lunges: Held a 25 lb kettlebell in each hand: 25 lunges on each leg
Seated Squat Machine (not sure if this is the exact name, it was the first time I'd ever used anything like this and it was KILLER!!): (120x10) (120x10) (120x10)
Glute Ham Raises: (bodyweight x8) (bodyweight x10)
Prowler Pushes/Pulls: This was our conditioning, I'm not sure how many rounds we did...we just kept going until we were beat
Blast Strap Fallouts: (4x12)

After the workout we made sure to foam roll and then we were done! Overall, it was a great workout and I'm certainly felling the soreness today! This was the first time I'd used a safety bar, as the gym I work in does not have one. I really liked it; definitely a good way to switch things up. Brandon gave me some good squat tips so by putting those tips to good use I hope to see my squat numbers go up. We used the prowler for conditioning. I wish I had access to one of those! It really got my heart pumping but was tons of fun.We ended the workout with abs on the balst straps and more foam rolling. After the workout we went out for Mexican, thank you carb backloading (I'll talk about that more later) In honor of lower body day and the fact that my butt is super sore, I'll leave you all with this:

            

A Little about ME!

Hello and thanks for joining me! I started this blog to give you all a little extra insight into the world of working out. I'll post my workouts as well as tips and tricks to hopefully increase your results and knowledge of exercise. Just so you can know a little about me, here is a little background information: I graduated from Purdue University in December 2011 with a degree in Health and Fitness and an also an ACSM Certified Personal Trainer. While at Purdue, I was avidly involved at the Rec Center where I gained experience working as a Personal Trainer, Group Exercise Insturctor, and Fitness Center Supervisor. After college, I found myslef struggling to break into a fitness career. I spent a few months working as a "trainer" at Planet Fitness (please don't judge me for this) After that job crashed and burned rather quickly, I struggled finding another fitness related job so I took a job as a Leasing Agent for a Property Management company. This job was completely different than anything I had ever done. I am still employed here part time and have definitely gained a lot of knowledge and skills that I never expected to have.

Last April, I finally stumbled upon another fitness opportunity when I was hired as a part time trainer at the LA Fitness where I worked out. I was thrilled to finally be doing what I enjoyed again. The big, commercical, health club atmposphere of LA Fitness wasn't exactly ideal for me, but I still loved being able to train and teach people about lifting weights again. I worked at LA about four months when a personal training job at the new YMCA became available. I had been trying to get hired there since I graduated so I immediately took hold of that opportunity and have been working there part time sice August.

I not only enjoy training others, but I also make my own workouts a top priority. As a former "cardio queen" I used to rely soley on cardio for my workouts. I was an avid runner and participated in multiple half marathons and other running events. All the cardio was not giving me the physique results I desired so a couple years ago I decided to try my hand at weight lifting and loved the results it gave me.

Currently, my workouts consist of heavy weight lifting four times a week, conditioning three times a week, and 1-2 days a week of light cardio (walking, usually) this regimine has given me fantastic results! Since the beginning of summer, I have dropped about 12 pounds and 7% body fat...and the best part: I get so excited for my workouts and no longer have to dread the thought of running mile upon mile :)

So, basically, this blog is going to focus on the benefits of lifting heavy weights. Most females I see in the gym tend to shy away from the weights; or if they do strenght training, they gravitate toward the machines or don't use anything heavier than a 10 lb dumbbell. I'll provide tips, articles, and workouts for females (and males are more than welcome to read too!) to show you how to get the most from your strength training and I promise we'll have lots of fun along the way!!