No gym, no problem! (At-home workout fun.)

I'm one week out from being able to hit the weights again, thank God. I honestly think the six weeks I am spending away from the gym are harder than the 10 months I spent pregnant. Yes, pregnancy is 10 months, my friends. 40 weeks does not equal 9 months, even a History major like me can figure that one out! :)


But anyway, I put my gym membership and trainer on sabbatical to save money while I am home with my baby, and also because for some reason my sweet precious little angel hasn't yet bought into the concept of arranging his sleep around my schedule. So, no 5:00 am workouts for me unless I plan to do them at home.


Good thing that's exactly what I plan to do! Today, I wandered into my home gym to do a little inventory. Now, when I say, "home gym," I mean a random collection of stuff my husband and I have accumulated over 14 years of marriage. Honestly, I'm pretty proud that there aren't more gadgets in here. Although, I think there is an ab wheel thing in a closet somewhere and more ankle weights than I care to admit.

We have a pull-up thingy, some free weights, boxing stuff, a weight bench, yoga mat, exercise ball, and apparently, a rebel fleet trooper helmet left over from when my husband went to Dragon*Con. I also have an elliptical machine but its not in the picture because it's across the room, next to the bar, because everyone likes to stare at half-empty bottles of Kahlua when they're working out and think of the cocktails they can't drink because they're trying to lose their baby belly. :)


Anyway, it's all cool because I don't need half of that stuff. My bye-bye belly workout will consist of, duh, running and a lot of body-weight exercises like burpees, plyometrics, and fun stuff like jumping rope and maybe trying a few rounds on my hubby's boxing stuff. You can read about how to create your own body-weight workout here. 


So. Gym inventory done. Now I just need time to actually workout. :)  No worries, you know I can always find a way. That's what baby monitors are for, right?


Have a healthy day: get out there and get healthy!

Back to work (emphasis on back!)

So I was able to use my  consistency, data, accountability, and intention to not get totally derailed from my fitness over the holidays, and even lose a few pounds (which I am still trying to figure out considering the number of mimosas I drank). But now the holidays are but a memory, my work travel is done, and I am faced with a sobering realization: my muscles have turned to mush.

I ran all through the holidays to maintain my calorie deficit, but I didn't do much in strength training beyond maintenance.  I miss my sculpted deltoids, tear-drop quadriceps, firm hamstrings, and all of the other nice trade-offs of spending quality time in the weight room.  So, it's time to get my rear in gear.

Literally, my rear.  I've spent too much time sitting on it lately and, um, you can tell.

So today was my first real day back hitting the weights, and I told my trainer I was ready to work! He did not disappoint. I haven't sweat (sweated?) and grimaced that much in a long time, and it was so nice.

Here's what I did:
Chest flys on the machine (ugh) and alternating arms while lying on the big exercise ball 
Lat pulls and reverse push-ups
Bicep curls with the resistance band and negatives with a weighted bar
Skull-crushers and tricep dips


I am not nearly as strong as I used to be. But at the end, my friend Jenny told me my biceps are looking good!  Yay!  So I guess everything is back to normal now, right?


Ahhhh, it feels good to be back!  And to not be just going through the motions. 


Bring it on, tank top season! I'm not scared.

Back to the Weights!

I looooove being strong.  Seriously, I love it.  Muscles, yum.  I like seeing them, having them, feeling them, and using them.  Muscles are like my most favoritest thing.

I like muscles, yes I do! I like muscles, how 'bout you?

So it's understandable that I am really excited to finally have time and reason to train them really hard!  It's been such an endurance-heavy summer that my muscle tone has suffered, but just because tank top season is over doesn't mean I don't want bodacious arms.  But remember, folks:

So. First on the agenda: getting my arms back in shape. Heavy shoulders, deltoids, and biceps until I can't drive my car.  Then, glutes and hamstrings.  Bring on the deadlifts!

If you're like me and craving some new workouts for muscle definition, I especially like this shoulders workout from Muscle and Fitness Hers.  Check it out and have fun!

Good day!

Silent But Deadly

I'm back!  And it is gooooood to be back.  After a week of work travel, long days, a crummy hotel "gym," a hotel-room fridge that froze my spinach, and weekends so packed with exercise for other people that I didn't get to train myself, I am very much contented to sit here and write to you on a completely normal day.

I started my completely normal day with a brisk 5-mile run and some ferocious weights with my new trainer, Justin.  Justin doesn't play, yall.  Where Captain Awesome earned his name by being enthusiastic, positive, cocky, athletic, and with confidence to spare, Justin is an altogether different kind of trainer.  He's quiet, thorough, focused, calculating, and methodical.  He quietly explains what he wants you to do, and then he stands there and stares at you until you complete it.  Then he tells you something else, and it is very, very clear that you will do it and you will do it well and there will not be any discussion.

He's right there with the praise on a job well done, but his no-nonsense way reminds me that that's what he expected: a job well done.  I never have a clue what he is going to come up with next, but I always do it and I always survive and I am almost always sure it will make me want to throw up.  In a good way.

So after just a month or so of training together, he's earned his name: Silent But Deadly.  SBD for short.  This morning, SBD had me do some squat/shoulder presses, then step-ups with monster weight, kettlebell deadlifts, and these crazy-painful Bosu ball front-and-back stepping things.  Then jumping back and forth all around a hula hoop, jump squats, forward lunges (in case you're keeping track, I still hate those), and some other stuff I blocked out of my memory.

What I like the most about SBD is that he keeps me moving. My heart rate stays up, I do something new every day, and I have fun.  He tolerates my chatter and laughs at my jokes, which automatically make me a fan.

I think I'll keep him. :) 

Good day!

Holy Major Muscle Loss, Batman!

Well folks, it's been a busy week in Healthy Heather Land. Between work, the mom/wife thing, speaking, and training, I've been as antsy as a long-tailed cat in a room full of rocking chairs.  So it is glad to have a few moments to sit here and write to you.  Ahhhhh.......

But what's been really nice is that throughout all of this craziness happening during the daylight hours, my early am workouts have been stupendous.  Great running, great plyometric training, great interval traininer, just great!  Until I go to lift weights. 

And then....not so great.

In the past few months I have focused so much on endurance training, plyo, agility, etc. that my weight training has really suffered.  I had noticed (and mourned) the lack of definition in my arms and made a mental note to do something about it, but until I actually started incorporating more weights into my workout, I didn't realize how weak I had really gotten.

I am proud of how much I can lift!  I am not super-strong, but I have always gotten a kick out of being able to out-lift the guys and go low reps/heavy weight.  It's fun!  But this week I've had to consistently drop my weight down a notch or two.  Not fun! It has been humbling, let me tell you.  It was a wake-up call that while I've been gallivanting around town running and cycling and whatnot, my muscles haven't exactly stood around waiting for me to get back.  How rude.

So I pretty much have my work cut out for me: hit the weights.  After the half-marathon next month, the weights and I will be making up for lost time.  Dead lifts, squats, pyramids, 21s, shoulder presses....I'm getting all nostalgic just thinking about it.

One of the coolest things about fitness is that there is always a new project, a new goal, a new milestone.  I can't wait to have my bodacious arms back...and then I am going to give them a good talking to! :)

Good day!  And good weekend!

Tri-Fit Friday: Meet Nicole!

It's Tri-Fit Friday!  That means I am focusing on another athlete from the Ultimate Fitness Challenge that inspires me in some way.  This week it is Nicole Rae Spitzack - athlete, fitness model, personal trainer, mom, and all-around nice person. 

Nicole Rae Spitzak.
FYI: This is not part of the Tri-Fitness Obstacle Course.

Nicole trains her clients in her kick-ass garage, sets up obstacles in her yard, and has what looks in pictures like a really dedicated and tight-knit training group.  I admire that, and I try to channel that can-do spirit in my own workouts.  I asked Nicole what drew her to this unique sport.

WWOP: How did you first learn about tri-Fitness?
Nicole: I saw it in Oxygen magazine and was immediately drawn to it. At the time I was a stay at home mom and military wife looking for something to dive into.  I came in contact with a girl in my area that had competed in the competition once before and she was very helpful. The more I researched the organization and started talking with other former competitors the more I realized this was what I wanted to do.

WWOP: Did you have a sports background?  Have you always been athletic?
Nicole: I played basketball in middle school and managed a soccer team in high school. I was very awkward as a student and def more of a book worm than an athlete.  I regret that I didnt get involved more in gymnastics ...that would really come in handy now! lol... I have ZERO athletic background. No gymnastics, dance, track, sports, cheerleading, etc. 

WWOP: So how did you end up in fitness modeling?
Nicole: I started fitness modeling three years ago with Con-Cret Creatine and that really opened a lot of doors for me. Then I started working expos and fitness conventions and meeting different people, networking, and making connections. I landed a gig with Power Systems Fitness Equipment two years ago and that has been really great!

WWOP: Describe a typical training day for you.
Nicole: I wake up every morning at 6 am ...whether I want to or not. I have an internal alarm clock that keeps me running. I get my workout done by 7 am and have breakfast by 7:15. I have my own gym and start training clients around 8 am thru 5 pm on most days. I workout with my husband when he gets home around 6 pm and have dinner by 7pm. Fitness hasn't always been such a huge part of my life, but I am so blessed to be able to say that I turly love what I do and there is never a bad day at work. My daughter is home with me and encouraging clients everyday in the gym! Its so awesome to see her interest in health and nutrition already at the age of 4. I workout 5 days a week with one day of outdoor activity (mow lawn, yard work, etc.) and have one day of rest.


WWOP: Okay, we all know tri-fit is awesome but what is your favorite thing?
Nicole: Definitely has to be the tri-fit "family." Al Rosen is amazing. He is so passionate about Tri Fit...I have never met anyone like him before. His fiance Bernadette couldn't be any sweeter and more genuine. Everyone is all about helping everyone! No matter who you are, where you are from, or what your capabilities are every person involved in Tri Fit is right there pushing you beyond your limits. Al has trained thousands of people on that course, but ask him what your first time was and he will be able to tell you. He sees everyones strengths and weaknesses and does everything he can to help you overcome any obstacle.


WWOP: What message would you send to someone reading this wondering if she should give tri-fit a shot?
Nicole: If I can do this ...you can do this! Never sell yourself short, never doubt your abilities or capibilities, keep pushing forward, and don't be afraid to try new things and make new friends! Right now you may be looking to be inspired .... but one day you could be the inspiration that someone else is leaning on.

Thanks Nicole!  I have to say, she is 100% right about all of that - tri-fit is one of the most supportive and encouraging fitness environments I have ever been in, and as a non-athlete, that is saying a lot.  I am motivated each and every day by seeing her workouts and experiencing the enthusiasm she has for fitness.  Thanks for being such an inspiration.  By the way, you can join her Facebook fan page and get all of that motivational goodness, too!

It just so happens that a tri-fit training camp is coming up in a few weeks in Tampa.  Check it out here (the link is to the right of the page) and consider challenging yourself by attending.  You will not regret it.

Have a great, active weekend!

Good day! :)

Tri-Fit Friday! Meet Mary.

It's Tri-Fit Friday!  

The Women's Tri-Fitness organization hosted the Ultimate Fitness Challenge last weekend in Las Vegas, and that means the countdown to November (the next UFC event) is on!  Since I am cheap and lazy, competing in a locale/season that I can both drive to and not sweat in trumps flying to Vegas and exercising in 100+ heat.  So November it is!

And this year, I am counting down by featuring some of the inspirational women of tri-fit that motivate me to do things that force me to use unladylike language at the gym.   

The first of these lovely ladies is Mary Parrett, a geriatric health services manager by day and tri-fit competitor on the weekends who caught my eye at my first Tri-Fit Camp back in March 2009.  Not only is she a dynamo on the obstacle course, her positive attitude, encouragement, and can-do spirit really helps competitors remember that Tri-Fit is about competing with yourself, which is such a great experience.

And, she does it all as a later-in-life athlete in her 50s.  As someone with no athletic background whatsoever, she really serves as a lesson that we can learn new tricks at any age.

I sat down (virtually) with Mary to find out what drew her to Tri-Fit.  Read more to find out about what motivates her, how she trains, and why she chose such a unique sport.

WWOP: Why do you compete in tri-fitness?
Mary:Tri-fitness is an unusual event which has concrete results and allows you to compete with yourself. Very little is left to judgment. Your time is your time and only YOU can control your growth and development in this sport. The best part is the sisterhood which develops from this sport. We all cheer for each other; we all support each other; we share secrets of self-development and improvement. Tri-fitness is not about competing. It IS about believing in yourself. It IS about setting goals and improving. It IS about recognizing the obstacles in your own life and learning how to hurdle them most efficiently every time.

WWOP: What about tri-fitness caught your attention?
Mary: I learned of Tri-fitness from a girlfriend at the gym (age 38 or 39 at the time). I looked into it and went to visit Al Rosen for a private session (I was 52 at the time and wanted to private intro to be sure I didn't kill myself on the course). After an hour, I immediately joined in the Wednesday evening practice and met a handful of the girls. They were wonderful! I was so taken by the whole experience, I've been there since.

WWOP: Do you have an athletic background? If so, what kinds of sports did you play? Mary: No real sporting background... just girls phys ed in school and some intramural sports after school. Never really made too much on any teams... if I was chosen, it was for my enthusiasm and not skills!

WWOP: What is your typical training program for tri-fit?
Mary: I go to practice with Al and the girls on Saturdays to work on all the obstacles and do lots and lots of conditioning drills for speed and power. In fact, even in the gym, my weight lifting work outs are either power and strength or power and speed. Lots of explosions of power work coupled with either speed work or strength work. I have a wonderful trainer with whom I have worked since 2001. With every new thing I want he changes my training to meet the needs of the sport.

WWOP: What is your favorite part of tri-fit?
Mary: The energy created by the event... lots of cheering and positive pushes to go forward. The people are terrific! Everyone gives 110% and hopes for the best for everyone else. It's a really positive experience.

WWOP: What part of tri-fit is the most challenging for you and why?
Mary: Are you kidding? It's ALL challenging! I love it though and won't quit until I can't do it anymore!

Thanks Mary!  Find out more about Tri-Fitness and the Ultimate Fitness Challenge here or read about my experience here.  And stay tuned for more profiles of uber-inspirational Tri-Fit Ladies!

Gym-Hopping

I've been spending some time away from my "home gym" these last couple of weeks, with more traveling looming in the future.  So it was such a nice treat to get to workout with Captain Awesome this morning.  Some elliptical work and weights circuit at home kicked off my Monday, and then the HIIT treadmill workout followed by some great heart-pumping compound exercises that kept me huffing and puffing.  What a fantastic way to start the week!

Traveling around to different gyms challenges me to be more independent in my workouts.  I really love working with a trainer because it gives my brain a break.  I spend all day solving problems and figuring out stuff for other people to do, so it's nice to have some time when someone else decides things and I just follow.  When I am on the road, I write out my workouts on that little pad of paper they leave you in hotel rooms so when I get down to the "gym," I am not at a loss for what to do.  It's a great accountability tool, as well, because I save the little cocktail-napkin workouts for future trips and remember what worked and didn't work.

They also make me feel guilty when I am thinking about skipping a workout, which is a nice side-benefit. :)

What do you do when you're away from home base?  Traveling doesn't have to mean letting your health and fitness lapse; it's a great chance to try something new and challenge yourself!

Good day!

Happy Birthday to MEEEEEE!

Today is my birthday - woot - so it's my own personal New Year's Day.  I always make new goals and resolutions on my birthday and consider it a clean-slate kind of day.  And, I always try to get the new year started off right with a positive, challenging, and fun workout.  Today, that meant getting up early for some Sparatacus training, then elliptical and trash TV (today it was, "You're Cut Off," on VH1), and then a GetFitPod high-intensity interval training workout on the treadmill at the gym.  Then my wonderful trainer and I did some back, triceps, hamstrings, and calves, including a really fun hamstring exercise I had never done before, which was a fun way to kick off the new year.

But the coolest part about my bday this year is that I don't really feel like there is anything to clean off the slate.  Life is good right now, and I want to keep all of the scribbles and partially-erased parts and little pictures drawn all over the slate that is my little world, and just take today to reflect on all of it and what may be ahead for me.  So thanks to everyone out there who has made this such a wonderful year!  And to answer everyone's question,   NO, I AM NOT EATING CAKE TODAY! :)