14 Days of Love: Pullups

What's the one exercise I do every single upper body day? If you said pullups, you would be correct! I've worked in several gyms over the years and I've taken note that pullups are one of the exercises that females tend to shy away from. Can't do body weight pullups? No problem. Your gym doesn't have an assisted pullup machine? Still not a problem! Stick with me here and I'll tell you how you can be doing pullups basically anywhere as long as you have a band.

Pullups work a multitude of muscles. They are a fantastic way to build your lats, upper back, and if done correctly, they will engage your low abs as well. (Just to name some)

So what are the benefits of doing pullups? Well, if done correctly and regularly, they will help you increase your weights on your big three lifts and make you have a really nice looking back. Pullups primarily work your lats, your lats are spinal stabilizers, and working your stabilizers will increase core stability which will assist greatly with your squat and deadlift. The lats are also activated during the bench press; therefore, increased lat strength helps lead to a stronger bench press.

One of my ultimate training goals is to be able to rep out body weight pullups like it's nobody's business. Until I reach that point, I have to do modified pullups. So what are some ways to modify the exercise to add some assistance? Well, the easiest option is to use the assisted pullup machine. However, the gym where I train does not have this machine (word on the street is we are about to get one because of popular demand). However, I have found another easy, and in my opinion, more effective alternative: band assisted pullups.

Band assisted pullups create a great deal more instability as opposed to the pullup machine. The band forces you to stabilize yourself (there you go, working those stabilizers we talked about earlier). Plus using a band makes me feel like much more of a badass because it kind of makes you feel like you're doing straight body weight pullups.

So what kind of band do you need? I purchased mine from elitefts.com. I bit the bullet and got the Mountain Dog Training pack. It might seem a bit costly but you get a band for literally everything you could ever need a band for. It is by far one of the best purchases I have made for some time. I use at least one of those bands every time I lift.


Mountain Dog Training Pack


This is the elitefts pro average band, another great choice that will give a bit more resistance

It can be tough to know exactly how much assistance you need. When I first started doing bad pullups, I used one of the gray bands pictured above. As I have continued to get stronger, I have begin to use some of the bands in the Mountain Dog pack. You can always use more than one band at a time if you find one band is too easy and one is too difficult.

To perform the exercise, all you have to do is loop the band around a pullup bar, and you then put one knee in the band, grab the bar and simply perform a pullup.

Here are a few technique tips to make sure you get the most from your pullups and perform them correctly:

• Don't cheat your range of motion: Make sure you're pulling yourself all the way up and getting your chin above the bar
• Make sure you're not relying on momentum: Don't do a kiping pullup. This is not Crossfit. Keep yourself controlled and don't swing your legs to help get yourself up.
• Squeeze your pinkies: I know this sounds really silly, but squeezing the bar extra hard with your pinkies helps activates the lats.
• Keep your core and glutes tight
• Practice, practice, practice: The best way to improve at anything is repetition, repetition, repitition (catch my drift?) Don't make pullups something you do just every now and then. I, personally, do them 2-3 times a week and usually do 4 sets of anywhere from 6-12 reps depending on the band I'm using.

Pullups are an essential exercise for overall training performance, and they're just a fun exercise to perform in general. Add in pullups and you'll be amazed with the results in no time!

14 Days of Love: Having a Rockin' Workout Partner

I've discovered something this week...trying to do a series of blog posts in a difficult task when one does not actually own a computer, thus, I am behind. So here I am, at work, blogging. Hoping to get my series caught up.Working hard for a buck at the moment.

Anyway.

A workout partner can be either be the strongest component to your workouts or it can be a recipe for disaster. Usually, I prefer to workout alone; however, there are a couple exceptions to the rule. I love a good, solid workout partner who can push me past the limits I set for myself.

 I really enjoy working out with my sister. I'm usually the one giving her that extra push but I feel like we complement each other well. Plus she knows what she's doing and has a good amount of strength so our workouts are always a really great time and I love when we are able to spend that time together as our busy schedules often make it difficult.

So what makes a worthy workout partner? For me, it's someone who has a level of determination and motivation that matches mine, someone who has a vast knowledge of lifting, and someone who cares about helping me reach my goals.

Typically, hitting the weights is my "me" time and I love having that time to myself to concentrate on the weights and contemplate life in general. But every so often, I love having that extra push from someone who cares about helping me achieve greatness.

14 Days of Love: Hitting PR's

Good afternoon, everyone! I hope the week is off to a great start for you all. For day 3, I'm going to talk about something different than I had originally planned. I had an awesome weekend of training; quite possibly the best I've ever had. In honor of that, my love for today is setting PR's.

I have been working on my big three lifts (squat, bench, and deadlift) for several months. In September, we tested my 1 rep max for them and this is where I stood at that time:

• Squat: 185 lbs.
• Deadlift: 190 lbs.
• Bench Press 105 lbs.  

Since then, I have done several cycles of the 5/3/1 program. That, coupled with carb backloading has given me a decreased body weight and increased strength. Saturday evening was my bench day. I was feeling really strong and the weight just kept flying up almost effortlessly. When all was said and done, I ended up doing 110 lbs x 3 reps! What a great feeling that was! When I did 105 lbs. in September, I was really squirming so being able to do 110 for multiple reps made me feel very accomplished! After the training session, I had my backload (french fries and chicken strips) then went home and rested up for deadlifts on Sunday.

Sunday is hands down my favorite day of the week to workout. I workout at a YMCA and they do not open until 11 on Sundays in order to give all employees a chance to attend church if they so desire. I get there between 11-12 on Sundays and it's usually pretty empty. I love going there on Sunday because I rarely have to wait on equipment and I don't have people waiting around for me to finish so they can use the equipment. I did my warmup and immediately started with my deadlifts. The week before, I had pulled 205 and was quite pleased with that. I worked up to 205 and felt like I still had a lot left in the tank. I had no intentions of maxing, but found myself putting two plates on each side and thought "what the heck, I may as well see what happens."  I got ready and the next thing I knew I had pulled 225 off the floor for the first time ever!

Hitting two PR's in one weekend made me feel like all my hard work really is paying off. And of course, a huge thank you to my awesome coach Brandon who helps me every step of the way. Next up is my first powerlifting meet hopefully in April. I hope to compete in the 132 weight class and my goal is to have a combined total of 550 lbs for the three lifts.

Weight training is by far my favorite pastime. I put it above a lot of other things in my life; it's not just a hobby but something that I need in my life. It's the best stress reliever, confidence booster, and relationship builder that I have ever found. I'm so thankful that I discovered it and I'm so thankful that I am able to work hard and excel at it. I hope to set much bigger PR's in the future because there is no greater feeling than doing something you never thought you could.

I took a picture of the bar with 225 after I was done (I pulled it without the bands)

14 Days of Love: Workout Clothes

I love workout clothes. Anyone who knows me at all would tell you I would wear nothing but workout clothes if my lifestyle permitted. So today, rather than talk about an exercise I love or equipment I love, we're going to shift gears a little and talk about what I'm most comfortable wearing when I workout because let's face it, if you're not comfortable in what you have on, chances are it's going to negatively affect your workout at least a little.

I'm actually pretty picky when it comes to workout gear. I hate squatting and deadlifting in shorts or full length pants; I have to have capri pants for those two lifts. My very favorite are Under Armour capri length compression pants. These are a bit on the pricey side for my liking but I've found a lot of times with workout clothes you really do get what you pay for. These come in a lot of different colors and styles. I really like them because they stay in place really well and they don't slip down on my waist like a lot of brands I've tried.


Under Armour Capri Length Compression Pants

While I don't like to squat or deadlift in sweatpants, I do still like to wear sweats when I workout if I'm doing upper body or if I'm doing an outdoor workout on a cold day. I have two pairs of sweats that are my favorite for those activities. My first favorite are my beloved black Jansport Purdue sweatpants that I got about 4 years ago while I was in school there. They've certainly seen better days but are by far the most wonderful pair of pants I have ever owned. The second favorite are my Under Armour warm up pants that I just got this past Christmas. Finding sweatpants is difficult because I have pretty long legs and most sweats I find make me look like I'm expecting a flood.

                        

Under Armour Warm-Up Pants                                                                     Purdue Zebra Sweats

I rarely wear shorts when I workout unless it's summertime and I'm doing outdoor activities. I have a lot of trouble with shorts not staying in place and I hate having to fix them every two seconds while I'm exercising. I do like Nike running shorts and Champion makes some really nice mesh shorts that I wear from time to time.

The gym where I work/workout is always super cold so recently I've had to wear sweatshirts or a jacket of some type at least until I get warmed up. I have a couple of Old Navy fleece quarter zips that I really like to wear. The best part about these jackets are they're really inexpensive. I got mine on sale for $8. I've definitely gotten my money's worth and then some!


Old Navy Fleece Pullover

In terms of t-shirts, I'm not very picky at all. I'm perfectly happy going to Goodwill and buying some $1.00 shirts and calling it a day. But of course every time I walk into Finish Line or Dick's I'm captivated by all the awesome workout tops they have and just can't resist to buy one every now and then. I love the Nike Dri Fit line. They fit me really well and are very breathable. Under Armour also makes a very basic workout top that I have in a variety of colors. I've also found if you go to Kohl's or TJ Maxx they have really great lines as well. I've gotten tons of stuff from those stores and saved so much money. TJ Maxx typically even carries Nike, Adidas, and Under Armour for just a fraction of the price that you would pay elsewhere.

                                                
                                                                                                        Nike Dri Fit
Under Armour Basic Workout T

If you have never checked out elitefts.com or girlsgonestrong.com then you're missing out! Elite has clothes for both males and females while girls gone strong caters strictly to girls. I have clothes from both these sites and love them! They have unique clothes that you wouldn't be able to find in any store.


Elite FTS Shirt



Girls Gone Strong Shirt

You all probably think I'm obsessed with workout clothes by now. If that's the case then we won't even discuss shoes!! (haha). I'm also a huge fan of headbands. I get those silly little fly aways really bad so I always keep headbands in my bag to tame those things. I have a variety of headbands I really like. WalMart sells a three pack of the thick bands if that's what you prefer. I also have really thin Adidas headbands that work really well and some medium thickness Under Armour ones that are great. Some people say they have problems with them slipping on their heads but I've never had that issue with any of those three listed above.

If you like the stuff I've talked about but are worried about cost, don't be! Trust me, I'm one of the cheapest people ever (yes, I'm slightly proud of this fact). I'm very careful with what I spend my money on but there are ways to get these clothes at a cheaper price. Goodwill is one of my favorite stores and every Sunday they have "99 cent Sunday" this is where they feature a tag color and everything with that tag is 99 cents. I know most Goodwill's in the Indianapolis area do this but I'm unsure of elsewhere. I've gotten some real steals on 99 cent day, that's for sure. Also, check to see if there is an outlet mall near you. There's one about an hour from where I live that has Nike, Reebok, Champion, Adidas, and Under Armour outlet stores. Their clearance section is usually amazing. It's hard for me to keep my composure at those places. (kidding...sort of).

Let's not forget, the most important part of a workout is the actual exercises you're doing, but who doesn't like to have fun clothes to complement an awesome lifting session? Thanks for reading and join me tomorrow for day 3 of the 14 days of things I love!

14 Days of Love: The Deadlift

Happy February! In honor of February being the month of Valentine's Day, I've decided to do a 14 day special on workout things I love leading up to the big day. Each day will feature something workout related that I love, whether it be an exercise, workout equipment, or even my favorite workout clothes. Day one's topic (yes, I'm already a day behind) is the exercise I love the most: The Deadlift!

I'll be honest, I used to hate deadlifting. Maybe I hated it because I just didn't have much practice with it and it kind of scared me. Once I got over that fear and saw what an awesome exercise it is it quickly surpassed squats as my very favorite thing to do in the gym. I deadlift 1-2 times a week; I have a day once a week where it is my main lift and sometimes on my squat day I'll add in some sumo pulls or band pulls just for a little extra practice. I've been getting serious about deadlifting for about a year now and I've seen fantastic results. The improvement that my posterior chain has seen is just tremendous. My glutes are infinitely stronger and my butt has taken on a shape that I did not even know it was capable of. So do you think the deadlift is something you might want to try? Here are a few tips that have helped me to be successful at this essential lift:

1. Don't be afraid to scrape your shins: This was a tough one for me. When deadlifting, you want to stand close to the bar and that means the bar might drag across your shins from time to time. It's really not painful, I promise. You might have some battle wounds or bruises left behind, but hey, that just means you're probably doing it right!

2. It's not a squat: Make sure your hips are low, but not too low. You don't want to squat the weight off the floor. Keep your hips close to the bar and shoulders behind the bar. By keeping your hips too close to the floor, you're only wasting energy because your hips will have to move several inches before the weight even leaves the floor. You just have to find the place that is your happy medium.

3. Breathe: This is the biggest thing I'm still working on. Of course we all know not to hold our breath during exercise but those big deep breaths can sometimes be the difference between whether or not you're able to get that PR. As you pull the weight off the floor, let out small bursts of air. You'll be amazed at how much this will help you complete the pull. The small bursts of air will help you keep your form as well. Note: Make sure your air is in your stomach. When you first breath in, you should be able to see the air entering your stomach.

4. Be mindful of your back: About six months ago I started experiencing a little low back pain. I didn't really think much of it. Then one day I was warming up my deadlift with 95 pounds on the bar and I felt the low back just give out. I had to take a few weeks of rest but once I was better I focused on strengthening the low back and making sure it never rounded during the deadlift. Rounding the low back will make the bar go away from the legs-something that you never want to happen due to the position it puts your body in throughout the lift. Every time I pull, I still tell myself to tighten my low back; that along with the strengthening exercises and I have had zero back pain since!

5. Don't take too long between the set up and the actual pull: This is something I've been very guilty of. I would always fidget around and make sure everything was just so. By the time I was actually ready to lift I forgot what I was supposed to be doing. Instead, think of everything you need to do before you actually step up to the bar. Once you have your head straight, set up to the bar and get going. This will keep you from losing all your energy and bearrings before the pull.

The list of deadlift tips could go on and on. Hopefully those five will help get you on the right track. If you feel like you're guilty of #4, try out some reverse hypers or good mornings (also great for the hammies). So don't be afraid to deadlift. It won't make you bulky, I promise. Give it a shot and follow these tips and I know in no time it'll be your number one exercise too!

Be sure to stay tuned for the rest of the things I love. Since it's snowing today I'll leave you with the workout snowman :)