Baby Steps!

Thanks to the bus tracker system I can see that my bus won't be here for at least another 15 minutes. I will probably switch to another bus strategy I use that involves making a transfer downtown.

I have added the Turkish Getup to my morning routine. I am only able to do a couple of them. I am more coordinated on my right side than my left! Like anything else, I just need to keep practicing! Initially, I couldn't do the Turkish Getup at all! I progressed doing it with my arm in the air, then with light weight and now with 10lbs. If the only progress you can make is baby steps---then take them!

New Exercises

I have added some information about weighted balls to the Refine & Advance page. Go check it out!

I also bought a new piece of equipment that I really like. You know I don't believe in expensive stuff! And I especially don't want to spend a lot of money on anything that has just one function but I really like the Bicep Bomber from Fitness Factory. I am very committed to developing my arms to the best they can be and that takes an extremely high degree of work for a woman so I need all the help I can get! The Bicep Bomber holds your arms and shoulders in the exact correct position to do the most effective bicep curl. It has a neck strap on it but you do not really need it. The strap is attached with a screw and easily removed. The device is easily held in place as you use it.

A Strategy for Change

As the season is changing, though quite slowly here in Chicago, I got to thinking about how I got to this point of being a CRAZY WORKOUT FREAK. I started with long walks that got progressively longer.

I know it can be very difficult to develop a consistent training plan and even more difficult to reach that level of intensity that is going to get you results. I think SO MANY people train too inconsistently and at too low intensity. Something I've heard Jillian Michaels talk about is how people are conditioned to believe that they cannot do this hard work, that they cannot train intensely. I know what happens when you are able to muster the determination to push yourself through that tough period of getting started. It's SO difficult that people give up too quickly. What can you do?

First of all, we need to stop thinking "No Pain No Gain" is a myth. It's not. It's taken too literally by too many people, even trainers! It's not about the pain of injury. The reality is

YOU MUST PUT STRESS ON YOUR BODY TO FORCE IT TO ADAPT AND CHANGE.

Pushing past your comfort levels into a zone of intense work is the only way to make that happen. If you repeatedly take yourself to just below your limit and stop there, how will you ever move past it? You won't.

Embrace the pain! Embrace the effort and work because that's what it's going to take! Look forward and say BRING IT ON!!! Are you getting the idea that this is as much about your mindset as it is your physical condition? YES IT IS!

I can look back now and realize what was really happening when I started walking. I was changing my mind about my physical abilities. I remember as I got into walking farther and farther, I felt very liberated. I felt set free from my limitations. I was far from home but I had no fear that I was going to be stranded by aching knees and lungs that had given out. I could keep going! But you know what? I WAS tired! I did not fear fatigue anymore. I had started thinking about it in a different way!

Working out can make you feel weak and broken down. It can put a glaring spotlight on your physical limitations. You can feel very discouraged to discover how little you are able to do initially or feel downright distressed at how wiped out and completely exhausted you feel. TURN THIS AROUND!

Reaching your limits is where the excitement starts! You WANT to get there and then GO BEYOND! That's the only way to get the results you want so bad! Your limitations can become your strategy for change.

In Which I Am Pursued By the Evil

I worked just about a 14 hour day. But I got SO MUCH DONE I'm hugely relieved to have it behind me! So no weights tonight. I wanted to get my laundry out of the way. What I did complete today was much more important. And I'm very pleased that I did get a workout in this morning! I will do it again tomorrow!

Working these kinds of days definitely throws off my eating. I get busy, I don't want to get up, I get to snacking if something is around. Today was no exception. Through the course of the afternoon and into the evening I had a frozen yogurt, a Nature Valley Granola bar and a whole bag of Genisoy Soy Crisps. I kept thinking about doughnuts and the Dunkin' Donuts that's right downstairs. Fortunately, I was so engrossed in my work I did not succumb. But I didn't eat anything appropriate either. On the bus home I started going into "Food Fantasy" mode.

Food Fantasy is when my imagination is bigger than my stomach! I get a little hungry and I start to think about the things I'd like to eat. This usually doesn't last very long and can be easily defused! As the bus approached the stop in front of the grocery store at my corner, I thought about getting off. I did not have a taste for anything in particular. That's the strange thing about Food Fantasy. I just imagine wanting to eat! It can be the most odd disconnection! I didn't get off the bus. I started to. Didn't.

Next stop, my house. Next to the pizza place. That sells slices. And of course it was open. Get off the bus. I start walking in that direction. But after a few steps I take a left! I was very happy to discover that I still had some edamame bao from Wow Bao in my freezer! I like having those around. Pop one in the microwave for one minute and they come out almost as good as when they're fresh from the restaurant. About 100 calories, protein, fiber, whole grain, a serving of vegetables. They're PERFECT! Took my night time supplements and I'm all set. Food Fantasy episode over.

Getting washed up and in bed right now. I would have felt like shit if I'd had that pizza.

This new morning routine is off to a very good start! The timing works; the bus tracker works; the nutrition strategy works. Blogging on the bus works! I am really liking the Art of strength workout. It is suitably Kicking my ass. I like it better than all the jumping around of the shred workout. And I think the aos ab work is more intense. Sixty Russian twists will get to you! I do them with 15lbs. I will lift weights tonight. So long from the 136 bus on Lake Shore Drive!

Bus blogging!

Biggest Loser and my favorite workout of the week tonight! The new bus strategy is sound so far. On the bus now! l worked late last night. Good thing I had my workout done!

Art of Strength Workouts

Kettlebells lend themselves really well to circuit-style workouts. There are many places to get great combo workouts. Art of Strength is probably THE ABSOLUTE BEST. And I once got to meet Anthony. It was a THRILL!!

My workout this morning consisted of a circuit of Sumo deadlifts paired with swings, then Getup Situps combined with Russian Twists and finally a clean and press ladder combined with a high pull to a snatch. What's a ladder you ask? You do an increasing then decreasing number of sequences. One on each side, then two, then three, then reverse. Keep taking the ladder higher to increase intensity as you improve.

My own original workout described in this website is this sort of circuit style, done in rounds with timed rest in between. I loved this workout and found I was able to build my momentum as I did it.

Art of Strength has a great collection of workouts to download. This one is just $14.95. You get video demonstrations of the exercises and multiple levels of workouts laid out in a straight-forward, easy to follow manner. This is just the sort of thing to really hook you on kettlebells!!! Find "Workouts on Demand" in the Online Store at ArtofStrength.com

Greetings from the Bus

I LOVE MY PHONE. I got it about a month ago. It uses handwriting recognition for text entry. It even learns how you write and improves its recognition.

So I'm on the bus. Used the bus tracker, no prob. I will be at the office by 7:30 with all supplements consumed and one protein drink down.

I did an Art of Strength kettlebell workout this morning. I'll tell you about it tonight. I feel nicely worked out. It's a great way to start the day! Let's all have a great day!

Different Results: Different Strategy

My week back at work after being sick was fairly tough. I worked some very long days trying to get caught back up and I still feel behind from where I wanted to be by now. And I still seem to have about 10% of this frickin' cold.

Getting sick pushed me completely off track but in the past month I saw my work schedule throw off my training plans. I think that integrating a morning workout into my routine is the way to go.

What has to change to accomplish that:

I found that I did not perform well when I first get up in the morning but of course the goal of training is to condition your body to adapt and change. There's my answer! I have to keep working at it until I force my body to adapt and change.

I have been a freak about getting to the office earlier and earlier! Like I'm pissed the first express bus isn't until 5:45! Oh good lord girl, let it go! Arriving every day at 7:30 is PERFECTLY FINE!! I do like to be there alone in the early morning but I think this is more important. The express bus I take is going to be on the bus tracker starting today. I can see exactly when a bus is going to arrive at my stop. I will plan to be on a bus that will get me to the office by 7:30 every day. I should be able to get up at my usual time, spend about 15 minutes waking up, have about a 30-minute session and be able to get ready for work in the unhurried manner I prefer. I should also have time to send out the early morning commentary I do from home each day.

I need to change my morning nutrition habits. I have long dealt with a tendency for anemia. I get it from my mother. Last year I had reached a level of severe anemia. I was taking an iron supplement but I was taking it incorrectly by consuming things that interfere with iron absorption like calcium supplements and tea. I started taking iron first thing upon waking on an empty stomach. I'd drink a Fuze with vitamin C while I was getting dressed. Vitamin C enhances iron absorption. I am never really hungry in the morning and was never a breakfast eater anyway so I had my first protein drink of the day at the office, giving my body loads of time to absorb the iron before consuming anything that might have interfered. But I got very inconsistent with that. I'd get busy and put it off and put it off and before I knew it, 10:30am would roll around and I had consumed NOTHING since awakening! I need a good morning nutritional plan.

I think I can continue to take my iron first thing upon awakening as I will continue to get up at 4:30am. I could have a protein drink by about 6am and that should be fine. I have let my insistence on leaving for the office before friggin' DAWN get in the way of following a sound morning routine that includes getting something into my stomach besides my various supplements and vitamins.

Iron at 4:30am, everything else at 6am should be fine and I should have more than enough time for everything. I will be due for a blood test in June and that should be enough time to see if I am maintaining good iron levels.

So! I've been doing a little waking up as I've written this! Alright, let's see how this works starting RIGHT NOW....

Emerging and Awakening!

Isn't this so great? I feel loads better and finally downright perky and awake. AT NEARLY ONE AM!!!! Well this is darned convenient. I have been in and out of sleep all day long, now I have to see if I can get BACK to sleep for some semblance of a normal night. Of course, if I get up around 5am that would be fine since that's my usual time during the week.

I would like to work out tomorrow but I am not sure if I should. My arms have been bothering me quite a bit and I'm not sure why they should at this point. I know they won't necessarily feel completely normal yet but the backs of both of my arms where I had lipo have been feeling tight and very tender with weird "crawly" sensations. The fact that both of them feel like that make me think it's because I lifted weights. I'm seeing my doctor on Tuesday. I'll find out what's normal and OK.

Can't Even Hear

Trying to feel a little normal. I am really quite sick. I ran 101 for a while last night but fortunately it didn't last. Good old-fashioned regular ASPIRIN! But I have so much fluid in my head I feel dizzy and even my hearing is a bit dulled. I'd like to have at least a tiny appetite for something but I'm forcing myself to keep sipping Fuze with vitamin C. I had so much I needed to work on over this holiday weekend and I don't even feel much like sitting up. I doubt I'd be able to focus. I'll take a hot shower and see if I can keep myself vertical for a while.

I'm thinking I'm going to have to hit the RESET button on THE SHRED after I'm well again. Drag.

OK, Not Quite!

Whatever this is that I've had is turning into a full-fledged cold. Oh boy, just in time for the long holiday weekend!!! I was planning on working all weekend anyway.

Poop. If the symptoms are well-controlled by the various meds I'm taking I'll do some light working out otherwise, I'll take it easy and probably visit the sauna a few times. I'm SO GRATEFUL I got the soreness worked out of me last night!!

I Am Indestructible!

I feel all fixed. I've been miserable the last couple of days! I woke up Monday morning feeling like I was coming down with something. As the day went on, I felt worse. When I got home yesterday I took my temperature and had a fever. I went to bed with horrible chills and shakes. I woke up several hours later so drenched in sweat my hair was stringy. Being sick is bad enough: I had the usual fever-induced body aches. BUT I also had a high degree of training soreness from the weekend! This turned out to be a vicious combination! The cure to training soreness of course is to lift through it. And I couldn't. I found myself today damn near having trouble walking. I think I groaned every time I tried to get up from my desk chair.

I could feel myself improving throughout the day today so tonight I went ahead and worked out. All the soreness is simply GONE. I could feel it dissipating with each lift. I feel SO MUCH BETTER! I don't know what I have. I can feel that there is some congestion in my chest but it's quite minor. I haven't been severely sick in a long time. I usually fight it off quite well. We'll see this time around.

I was actually really glad that I had as much soreness as I did. It's good to know I can still shock my muscles really hard so that I might be able to see some new gains. I will start back with my trainer in a couple of weeks. I am REALLY looking forward to that!

Compound Your Workout

In Jillian Michaels' Shred workout, she uses three kinds of compound exercises with dumbbells: A squat and shoulder press, side lunge and lateral lift, and a forward lunge with a curl. This type of exercise is extremely powerful and works you very hard! You are working more muscles at once and bringing in an element of cardio. This technique is the key to most kettlebell exercises. The swing is a large body movement with a weight. A combination of compound and isolation exercises should be part of your regimen.

I find that the squat/press combination really works me good! It's also a very natural kind of movement. When you feel the upward momentum of standing up from the squat, keep it going with a good strong press up. Squat with two kettlebells or dumbbells held at shoulder height, where you'd hold the weight normally anyway.

Here's a video to show you how: Learn the Squat/Press

My arms are still bothered somewhat by cardio so I've substituted kettlebell swings during the cardio portion of the Shred workout. Feels really good to be back to swingin'! Knockin' on 7 cals/minute during my workout according to the BodyBugg.

Downloaded a GREAT album this morning: "Wolfgang Amadeus Phoenix" by Phoenix! Definitely recommend it!! They're kinda Modest Mouse-ish with MUCH better vocals. I like MM's songwriting but can't stand their lead singer. OK I'm at a birthday thing all day. I won't overeat!!!

Gettin' All James Brown in Here

I FEEL GOOD. I worked out SO HARD tonight and I feel so fantastic. I had this sense that I wanted to work my shoulders especially, really hard. I benched 35lb dumbbells and curled 20lbs--that's where I was before my time off. I felt very high energy and very strong; I gave each exercise the hardest pump I could! Did calf raises until I was damn near screamin' in pain! Loved it. Did my favorite Swiss ball crunches off the wall---and couldn't get them to hurt!. I did 10. Then 15. Went to TWENTY. How can I be doing that? Clearly I need to find more challenging abs work to do! So I set up my chinning bar to hold while doing reverse crunches on the Swiss ball. That is a very difficult exercise to do correctly. I will certainly keep working at that one. I modify bicycle crunches a bit to make them hurt more. I balance myself on my tail bone and keep my lower legs parallel to the floor while twisting forward. I can start to feel that one pretty good by about the 15th rep. I also did crunches with my legs lifted on the Bosu.

It feels so good to be back working really REALLY hard! Still not sure why I woke up Wednesday feeling very eager to do a workout first thing! I haven't felt that again and didn't work out Thursday or Friday morning. I missed doing the Shred completely on Thursday as I ended up staying at work late and then something I ate that evening made me nauseous. Back at it on Friday after work. I'll be out all day tomorrow; I'll certainly plan to get in a workout before I head out but it won't be at 4:30AM!

Woke up before the alarm today and actually felt like working out! Worked out good and hard! Body Bugg showed 6-7 cals/min. Excellent!