Five Ways to Be A Boss at the Gym

I think the majority of us want to have an active, healthy lifestyle. We want to feel good, we want to look good, and we want to have awesome self confidence that generally comes with the feeling and looking good. But, there's this little problem - you hate the gym. Or maybe you just hate working out or you just can't seem to find whatever kind of activity is best suited for your needs and schedule.

Well, I'm here to help. Here are five ways to be a boss in the gym (or anywhere you want to get active). 

1. HAVE A PLAN

This is probably key to having an "enjoyable" time at the gym. When I first started working out (over three years ago - wow!) I would kind of wonder aimlessly around the gym sitting on whichever machine looked good/wasn't occupied. This was terrible! I felt lost, like I wasn't being productive, and like everyone was staring at me. 

As soon as I came up with a workout plan, I felt more confident, more productive, and like an overall bad ass when I went to the gym. 

You may like: Four-Day Workout Plan 

2. FIGURE OUT A TIME THAT WORKS BEST FOR YOU

Some people are early risers, some people are night owls. Maybe you've been going to the gym after work and find yourself counting down the minutes or scrolling through your phone until it's time to leave. Perhaps it could be time to try going in the morning before work, so that you can have more free time in the afternoon to lounge around or get household chores accomplished. The same can be said for going in the mornings if you constantly find yourself snoozing the alarm and missing workouts. 

It's also great to have a schedule. Are you planning on 3-4 workouts a week? Try working out on Saturday or Sunday instead of four weekdays (hello more mornings to sleep in!) or alternating the days you go each week. 

Check out How I Became a Morning Person if you're thinking about making the switch to going before work. 

3. FIND WORKOUTS YOU'RE COMFORTABLE WITH AND MAKE YOU FEEL GOOD

If you're not in to weight lifting, that's okay! If you're not into cardio, that's okay too! There are literally hundreds (and hundreds) of ways to be active and stay in shape. I prefer a mix of cardio, weight lifting, and HIIT just to keep my workouts from getting monotonous. 

If you're lost, I would recommend starting with pinterest or just google "workouts for people who don't like ___" and see what you come up with. Try something for at least a week before you totally give it up and don't be afraid to try new things. A coworker convinced me to try Zumba with her one day (something I thought at which I thought I'd fail miserably) and I love it. I try to do a class a few times a month now. 

4. PUMP UP THE JAMZ

Whether you're into listening to gangsa rap (my favorite leg day music is my Booty Wurk station on Pandora) or techno, create a playlist/Pandora/spotify station that will get you in the mood to move. Days where I forget my headphones are the worst days at the gym. 

Invest in some quality headphones or earbuds - the ones that came with your phone usually wont cut it. I currently use this style, and I love that the earbud is shaped to my ear rather than just a round piece of rubber, and they aren't totally noise cancelling so I feel comfortable running on the road because I'm able to hear an approaching car.

5. HAVE FUN

Don't worry about what the people around you are doing. Or thinking. Or looking at. They are probably as self conscious as you are - or at least they were at some point. Let loose and have fun with your workouts, after all, this is about building yourself up and creating a better YOU! 

So now I want to hear - what helps you be a boss at the gym? 

What a Mud Race Taught Me about Myself

If you follow me on twitter or instagram, you may have seen that I participated in my very first mud race a few weekends ago in Auburn. I talked about the importance of trying new things to keep yourself on your toes, and this did exactly that.



Before the race - so clean!



 

 

Thanks to Autosport Bodyworks of Opelika for the finish line photos!

It was a 5k (3.2 mile) race held at The Great American Park in Auburn, Alabama with over 20 obstacles, including multiple mud pits, a water slide, hay bales, and 10 foot walls to climb (photos slideshow here). To say it was a test is an understatement. My awesome husband ran the race with me for moral (and physical) support and I was so glad he did! It definitely helped to have a partner for encouragement.

 

Running this kind of race will help you to learn a few things about yourself along the way:

 

+Just because you're a "runner" doesn't mean a mud race won't be difficult for you! (My time was almost doubled from what it takes me to run a "normal" 5k.)

 

+It's a great test for a relationship. Need to know if someone will really be there for you? Have them run a mud race with you!

 

+If you didn't know your calves were there before, you'll definitely be able to find and feel them then next day.

 

+Wear clothes you don't care about getting ruined. When they say "mud pits" they mean up-to-your-chest-sink-holes filled with watery mud that you may or may not need to be pulled out of.

 

+There are two types of people in a mud race: the tiptoe-around-the-edge type and the hurl-yourself-in-the-middle type.

 

+You can probably jump over two hay bales, but not three (okay, maybe that's just me) and you'll need some help.

 

+Climbing over a 10 foot wall is a lot less scary than than you think.

 

+There's no feeling like finally seeing the finish line... until you see the small bonfire you have to jump over to get there.

 

+But really, the feeling of accomplishment at the end is awesome!

 

+You'll start looking up upcoming mud races in the area as soon as you get home (and get showered) because you're already pumped about doing another.

 

Watching the races was almost as fun as participating!

 

So if you've got an upcoming race (check out this website for races in your area) and you're on the fence about whether or not you want to participate, I'm just going to go ahead and say DO IT! I have done tons of races (for competition and for fun) over the years and I can say this was one of the most fun. There were participants of all ages, sizes, and anything in between and each and every one had the biggest smile on their faces crossing the finish line.

Have you ever ran in a mud or obstacle race? Do any of these resonate with you too?

 

Making fitness a priority

I discovered Cassie's blog, Sage, several months ago and knew immediately that I liked her. She's down to earth, is passionate about her health, and has some killer wedding photos and inspiration. After discovering that we were both triathletes, we started talking about fitness in general and how tough it can be to make it a priority. So... we decided to put together a some tips/tricks/pointers for anyone who has thought about making health a priority in their life but doesn't exactly know where to start.

I'm too busy to work out-- how do I fit it into my schedule along with all the other things I have to get done during the week?

K: When I started to get serious about my health and working out, I realized I would have to make some sacrifices. If you continue to say you are "too busy" then you will always be too busy to make fitness an important part of your life. The most important factor was deciding to make fitness a priority. Once it was important to me, I was able to make time for it in my busy schedule. 

C: Change your perspective. Are you too busy to eat or sleep? No? Then you're not too busy to work out. I started seeing it as a necessity instead of just something I would do when I had the time. If I don't have time in my schedule, I make time by getting up earlier or going for a run on my lunch break. 

Cassie before a triathlon she competed in!

What little things can I do during the day when I don't have time to make it to the gym or get outside?

K: If you have a "desk job" then I highly suggest taking breaks. Set a timer for every hour and get up and take a walk - whether to the bathroom, the break room, or just around the office and back. It will (firstly) get your blood flowing and your metabolism going and (secondly) ease the monotony of the work day.

C: The most important thing you can do to incorporate exercise into your day is to make little changes. I always try to walk when when I can instead of drive (even if that means just parking further away to run into a store), take the stairs instead of the elevator, and stand instead of sit when it is an option. When the weather is nice, my husband and I commute to work on our bikes. It's a built-in workout that has a purpose!

What's the best way to ensure I have healthy meals even on the busiest of days?

K: For me, the most important step is to not buy the icky foods. If I don't have them laying around, I don't eat them. Additionally, when I cook dinner I usually try to make enough extra to take to work the next day. Some people "meal plan" and cook all their meals for the week on the weekends. This can be really beneficial, however there's a lot of time and planning that goes in to it. There are many resources out there for meal planning, prepping, etc, along with other tips and tricks for eating healthy, but I think the main focus should be to be prepared for each day. I try to do this by bringing meals/snacks so I don't find myself in front of the vending machine eying that snickers bar.

C: I don't even buy the unhealthy food in the first place because I know if I have chips in the house they will only last maybe 48 hours. My husband and I also meal plan for the entire month and try to make extra for lunch the next day. I would say 99% of the time we pack our lunches. Making your own lunch is HUGE; otherwise, it's too easy to go eat out which adds about 2x the calories to your meal if you're not careful. Preparation is key and that looks different for everyone. 

I'm tired of the treadmill and the elliptical machine, but I still want to stay active and do cardio a few times a week, what are your suggestions?

​

K: Get outside! Taking my workout to mother nature is one of my most favorite things to do. A simple change of scenery can work wonders. Other things to do for cardio: swimming, biking, or even an aerobics class.

Me and my husband after biking to the top of a mountain.

C: I would also suggest getting outside or trying a group fitness class. Even just grabbing coffee with a friend on Saturday morning and then going for a walk or hike can help get in some cardio for the day. I'm easily bored so I keep a constant rotation of HIIT (high intensity interval training) workouts, swimming, running, cycling, and hiking. 

Cassie and her husband, Matt, doing some zip lining - I'm totally jealous, I've never done it! 

Do you go to the gym in the mornings or the evenings (or use a home gym, etc.) and why does that work best for you?

K: ​I go (almost) every morning before work - wake up sometime between 5 and 5:30 and go to the gym before I have to be at work at 8:30. When I first decided to join a gym I was working 12 hour shifts and I knew I would want to go straight home and to bed instead of going to the gym and not getting home until 9 or 10 at night. I just carried this on to my current job and now I have whole evenings free to do whatever I like.​

C: I know that if I don't get my workout in before work, I am FAR less likely to work out at all. Since it can be challenging to get up early, I try to make it as easy as possible by packing my gym bag and clothes for the next day the night before, having my lunch ready to go, and making sure my husband knows to harass me when I try to make excuses. If I can't get my workout in before work, I will try to go after or just do a workout video at home. Or just take the day off, because that's PERFECTLY ACCEPTABLE.

How do you avoid "workout burnout" and keep yourself motivated to go to the gym or work out after the New Year's resolution phase has worn off?

K: I try to change it up! As I've mentioned, I go to the gym 4-5 times per week and usually I stick to the same routine, but as we all know, routines can get boring so I try to keep a few things in my back pocket for those days when I don't feel like doing my "usual" thing that day. I'll go to a class (such as cx works or zumba), do a fun HIIT treadmill workout, or even *gasp* skip that day. My theory is, if you continually do something that you aren't enjoying, you'll make yourself hate it so much that you never go again.

After completing my very first triathlon last spring.

C: Variety and perspective are absolutely key. I don't use exercise as punishment or to "earn" things (and I believe in moderation over restriction) and I am constantly switching up my workouts. Even though I am training for a half marathon right now, I am also doing strength and speed swim workouts, weight lifting, yoga/pilates, cycling, and basic hiking with my husband and friends. I try to remind myself of my goals frequently and not be too hard on myself if I fall short. After all, exercise should be fun!


What are things you do to keep yourself motivated and on track with your fitness and health goals?

The treadmill workout that will kick your ass

The other day, after I finished my workout, I still had about 20 minutes until I needed to leave the gym and i wanted to save 10 minutes for stretching, so I decided to hit up the treadmill. I didn't want to do a boring 10 minute run or even a run/walk so I decided to change it up a bit and did a 10 minute ass-kicking interval workout.

Since I only had 10 minutes, I wanted to do something that packed a big punch and that really got my heart rate up and, most importantly, something that kept my mind from wandering off in to lala land.

Minute 1 - Walking Lunges
Speed: 0.5-1.5 mph

Minute 2 & 3 - Side Shuffles (one minute with each leg forward)
Speed: 2-3 mph

Minute 4 - Fast paced walk @ incline
Speed: 3-4 mph
Incline: 9-12

Minute 5 - Sprint
Speed 6-7 mph

Minute 6 - Walking lunges
Speed 0.5-1.5 mph

Minute 7 - Side Shuffle (30 seconds with each leg forward)
Speed: 2-3 mph

Minute 8 - Fast paced walk at an incline
Speed: 3-4 mph

Minutes 9 & 10 - Run at a moderate pace
Speed 5-6 mph

Cool down after with a 3-5 minute walk.

When I say that this workout will kick your ass, I mean this workout will kick your ass. Literally, my butt cheeks were so sore the next morning. I don't plan on replacing any workout with this treadmill routine, but I will definitely be doing it at the end of shorter workouts just to pack an extra punch and get a little more sweaty.

What kind of cardio do you add in to your routine workouts?

Body Talk: Loving yourself no matter what

If you follow me on instagram (how many times have a led a post with that?) then you'll notice that I occasionally post some type of "progress picture" or "gym selfie" in which less of my body is covered than not. Not because I love showing off or talking about my body, because that part actually gives me heart palpitations, and not the good kind. But I do like to talk about loving myself, and not in a big headed, egotistical kind of way, but the soul-fulfilling, confidence-boosting, heart-warming kind of way. 

Because don't they say, If you don't love yourself, then no one else can either? Or something like that.

Loving ourselves is something that doesn't come easy. In fact, I think it's one of the hardest things we can do, and it took me a long time to get where I am today. And today I am nowhere near perfect.

When I say I love my body, it doesn't always mean I'm happy with it. I think people think that when they "love themselves" that they are settling for what they already have. I think people assume that when you work out or want to lose weight or become healthier, it means we can't love our body - because we're trying to change it. I completely disagree with this notion.

I feel that we can love our body before, during, and after changing it. I feel that we should actually love our body no matter what, not because of how it looks, but because of what it can do. I wrote earlier this year about going on a diet for my soul. It's been hard work, but I think I've finally arrived at a place of contentedness. I wrote the following:

We sit here day after day and beat ourselves up and compare ourselves to others, always thinking we could do better. Look better. Be better. But in reality, we need to focus on the ways that we are already beautiful. Instead of focusing on ways we can improve, lets focus on the things we have already mastered. 

I really have tried over the past few months to focus on the good instead of the bad, and to feed my soul the things it needs for happiness. Loving myself is hard. It doesn't mean I'm always happy, or that I don't strive to be better, it means that no matter what, at the end of the day I can still look at my body, know that I have worked hard for it and I can still love it.

Those pictures were taken only a few days apart, yet they look significantly different from each other. But you know what, I love both of those bodies. I love the one on the left: the bloated from good food, fish catching, bare footed, hasn't-showered-dirty-haired and ready to take a nap body. I love the one on the right: the lean, clean, swimming and running machine, fresh out of the shower and ready to take on the day body. Though they are different, they are the same. Though they have different stories to tell, the ending remains unified: they are both mine, they are both healthy, and they are both something I've worked hard for.

In what ways do you love yourself and your body?

Treating myself with Treasure Tromp!

I'm running a triathlon tomorrow

If you've been around for a while, then you'll know that I've signed up to run a sprint triathlon. I also signed up to participate in one last fall, but I broke my arm shortly before the race and was unable to participate.

You guys. I'm so nervous. 
I've been practicing these rules and training since January/February, but I still feel like I should be better prepared. I've been swimming in a pool but we are JUMPING OFF A BOAT into the river. Not that I'm not acclimated to river life, but usually we're on a lot smaller boat with a fishing pole and book (an an occasional adult beverage) in hand. Not jumping off the back of one to swim 400 meters to shore. 
Not only is this the first race (of any kind) that I've participated in since I was 16 or so, but this is the most challenging thing I've ever done. My best 5k time was under 29 minutes, when I was 13 years old. That was eleven years ago!
Now, at 24, I feel unsure of myself. I feel slow on my feet. I feel unsure of my biking skills, and I'm really praying my goggles don't come off my face when I dive in the water.
All of these things are kind of making me not want to get up in the morning.
But I will. I'll be up at the ass crack of dawn to put myself through the biggest physical test I've ever put my body through. And you know what, I may crawl across the finish line, but I will finish. I know none of you will be there, physically, to cheer me on. But if there's one thing I could ask of you, it would be for words of encouragement and prayers for strength of body and strength of mind (especially strength of mind) because I know this is going to be HARD. 
I'll be back next week to let you know if I lived through it or not. Also I'll be one of those assholes with a sticker on the back of my car, informing everyone that I've done a triathlon. 

You have to have the right mindset

If you're new around here, then you may not know that I kind of enjoy being in the gym. Do I enjoy waking up at 4:30 in the morning (on days when I have to work 7a to 7p) sleepily getting dressed and driving in the dark while eating a banana just so I have time to make it to the gym befor 5:30? Not exactly. Do I enjoy nearly killing myself five days a week? I wouldn't say it in those words.

So what do I mean when I say I enjoy the gym/working out? I enjoy the feeling of accomplishment. I enjoy feeling my muscles get stronger. I enjoy doing more this week than I did last week. I enjoy watching my body change (for the better) week by week. I guess you can say we have a love-hate relationship, me and the gym (unlike me and cardio which is a strictly hate-hate relationship). I don't necessarily enjoy the act of going to the gym, but I sure as hell enjoy the results. 

I think the problem with a lot of women (and men) (really just a lot of people in general) is that they have this mentality about the gym - that working out it punishment. We have to go to the gym and repent - for being lazy over the weekend, for eating those four donuts when someone brought them to the office. This mentality is so wrong in so many ways. First, we shouldn't think of food as the enemy. Second, we shouldn't think of the gym as punishment.

The gym is a place where you go to enhance your body and food is the fuel you need to get it there. 

With the new year (yeah I know we're already a month into it) there are a lot of people who resolve to "get in better shape" or "change their lifestyle" but neither of these things can happen without the proper attitude. So if you're one of those people who hates the gym but thinks you "have to go" because you ate that donut, do yourself a favor and QUIT thinking that way. (No I'm not saying eat as many donuts as you want and then skip the gym) but don't punish yourself. 

I'm not saying it's easy, or that it even comes naturally to me. I'm not saying I don't eat donuts or other crap (because I do). It take time, and energy, to train your mind to not hate the gym. But I promise that once you do, you'll open up so many doors for yourself and your body.  

Lies in the gym: lifting weights will make you (women) bulky

Now that we've gotten over our fear of stepping into the weight room, we need to talk about actually lifting those weights. Many women I know are under the impression that if you lift weights you will get "big" or "bulky." Let me tell you right now, THIS WILL NOT HAPPEN. I have been lifting weights for almost a year straight (and for several years when I played competition sports) and I have never gained enough muscle to qualify for a body building competition.

In general, women are not able to build muscle like men, strictly because of genetics and hormones. To become that woman on the left it takes years and years of training and HEAVY lifting, strict diet, and supplements (whether legal or illegal). The woman on the right accurately portrays what will normally happen to your body with a consistent training program and clean diet. So where do you find a training program? My recommendation, if you have never stepped foot into a gym, is to hire a personal trianer for at least one week, or five sessions. Not only will the trainer help you build a program that is specific to your body and your needs, he or she will teach you proper technique and help you become acclimated to the gym and the equipment itself.

If you've been going to the gym for a while and you're ready to get serious with your wieght training, I recommend going to a site like Livestrong and searching something along the lines of "5 day weight training for women" and you'll get a whole caboodle of results. If you're interested, here is my usual routine:

If I have time, I try to do 10-15 minutes of cardio as a warm up and I always end each work out with a 10-15 minute foam rolling/stretching session. On the fifth day, I try to to some kind of class at the gym such as BodyPump or spin. If it's a nice day, I'll ride 10-15 miles on my bike at home or do a "crossfit style" workout at the gym - just something to change it up a little.

What is your workout routine?

Lies in the gym: The weight room is "no girls allowed"

If you frequent the gym (heck even if you've only been a handful of times), you don't have to be a rocket scientist to notice that there aren't very many women/girls in the free weight area. When I work out, I am usually the only girl in sight while in the weight room. Occasionally there will be another woman in there, but it isn't often. This is partially because I go to the gym at a time when there are less people in general, but I would say it mostly has to to with the fact that many women are intimidated by the weight room.

I get it, I really do. When I first started going to the gym regularly I stayed far, far away from the area in the back of the gym with the free weight and sweaty grunting men. The area is more of a separate "room" in the back of the gym, it is secluded, therefore it seems as if you need permission to enter. There are men in there with huge muscles throwing around heavy weights and giving you side eyes, daring you to get in their way. The free weight room is intimidating, there really isn't any way around it.

Source

Now though, looking back, I almost laugh at myself for being so silly. The weight room is open to anyone, I don't need permission to go in there. And those guys? They never gave me a second thought (well there was one guy but that's another story). It definitely took a few weeks of consistantly using the weight room by myself before my self-conciousness went away. If you just joined a gym, or have been a member for a while but are a little unsure about venturing into the weight room, here are some things you can do to make the transition:

Have a plan
I cannot stress the importance of this one point enough. With anything we do, we always feel more confident when we know what we're doing, right? The same goes for in the gym. You're going to have a much better time (and better workout) if you go in there with an agenda instead of wondering around trying to figure out what to do next. You can write it down, save it on your phone, or (if you're good enough) commit it to memory.

Source

Familiarize yourself
Along with having a plan, you need to know the layout of your gym and the weight room itself. You need to know which end the lighter weights are on versus the heavier weights. You need to know where the leg press machine is, or if there's more than one. Having a plan isn't going to help you any if you aren't able to find your way around.

Go with a friend
Working out next to a bunch of guys is intimidating, and when you're doing it alone you feel like EVERYONE is staring at you (they really aren't). But it helps to have a partner, whether it is your boyfriend or another girl, to chat with between sets and to spot you so you won't have to ask a stranger!

Wear headphones
Personally, I don't work out with headphones. They get in my way and I don't have one of those cool arm band things and stuffing my phone in my bra isn't that much fun. BUT I think more people work out with music than without. Not only will the music help pump you up, but wearing headphones is the easiest way to convey the message that you aren't here for chit chat.

Get in the zone (aka ignore everyone)
Not saying you have to be rude and not speak when spoken to, but the less you watch other people, the less you'll think about them. When I am working out the last thing I'm worried about is anyone else. I'm usually staring off in to space or at myself in the mirror, and guess what? So are all of those sweaty, grunting men. Unless you are dressed scandalously or doing some thing really crazy awesome, they aren't giving you a second thought. I am continuously repeating myself to guys in the weight room ("Excuse me, are you using this bench?") because they aren't paying any attention to me at all.

Source

Just remember that everyone is at the gym for the same reason, to work on their personal fitness. If you've never stepped foot into the free weight room then I challenge you to give it a try the next time you're at the gym instead of spending that hour on the elliptical machine.

 

Weekend/September Goals Update

Hey-oh just posting about my weekend on a Tuesday, no big. I do what I want. This weekend was the first in about three weeks that I've actually done something worth blogging about. Friday night, we took it easy and watched about five a few episodes of Breaking Bad.

Saturday was essentially the same as Friday, plus a nice mule ride around the neighborhood to enjoy the gorgeous weather we had going on. No pictures were taken because I'm practicing enjoying life without my phone/camera in my face. I feel like I'm doing better, but I'm sure Derek would disagree.

Sunday we ventured up to the lake and hosted our newlywed friends (we went to their wedding in August) for an afternoon of boat riding and jet-skiing.

A good time was had by all and I really enjoyed getting to know Drew's wife, Christina, who has also been a nurse about as long as I have.

On to more important things.... Since today is the first of October, I figured I would recap my September goals and add my October goals. I'm going to try to make this into a monthly thing to "hold myself accountable" as the kids bloggers are saying these days.

1. Add an additional 1500 to my savings account. In progress.
I think I aimed just a leeetttle too high on this one, forgetting that at the end of August (when school started back) I went back to part time hours instead of full time and my paycheck was cut in half again. New goal: Add $800 to my savings by October 31.

2. Change my hair. Check and double check.

I got about five inches cut off and all over highlights (nothing too drastic) to even out the color. As you can see, I had some accidental ombre going on.

3. Get back into the swing of things. Check
I've started going back to the gym exactly three weeks after I broke my arm, it was challenging at first, trying to figure out what I could handle and what I couldn't. That was three weeks ago and now I'm pretty much feeling like my old self.

April 2012 vs. June 2013 vs. September 2013

New Goal: Five strict pull ups.
Before I broke my arm I was just getting to where I could do pull ups without dying. I've done a few assisted pull ups since then, but I'm really trying to work hard and get to five in a row by the end of the month.

4. Create a budget. Fail.
This one I blame totally on myself. I've never set a "strict budget" for myself before. I always stick to roundabout numbers and I'm usually not scraping pennies the week before my next payday. However with goal number one being a priority right now,  a budget as a must. New goal: SET A BUDGET.

5. Study hard and make good grades. In progress.
I made a good grade on my first exam of the semester, however the second one wasn't so hot. I'm averaging a high C right now, which I'm not too proud to admit but it is what it is. If I continue to study like I should then obviously my grade will reflect. New goal: Study 8 hours a week, divided according to my schedule.

 

Wish me luck! What are your goals for October?  

Why YOU should try swimming

A few days ago Tami wrote about going for a swim in her neighborhood pool and what a great workout it was. It got me thinking, why don't more people swim? It's one of the best exercises out there. Well, Kalyn, not everyone knows that. (And not everyone knows how to swim but that's a different soap box). Here's some reasons you should give lap swimming a try.

Cardio First and foremost, swimming is a form of cardio, or aerobic exercise. Aerobic exercise is any exercise that you perform over an extended length of time (3+ minutes) that causes your heart rate and your respirations to increase, thus leading to more oxygenation in the muscles. Cardio essentially strengthens the heart muscles, and your heart can pump more oxygenated blood through your body with less effort. This is why athletes generally have lower heart rates (around 50-60 bpm) because their heart can pump more blood with each contraction. Neat, huh?
Another neat thing about cardio is that it helps you burn fat. There are two types of "fuel" our muscles can use, fat or carbs. It is easier for them to use carbs because they  are less dense and require less oxygen. So when you're doing cardio, you're pumping more blood (more oxygen) to your muscles, so they can break down fat easier.
Easy on your joints If you've been an athlete for a long time, you probably have osteoarthritis, or degenerative joint disease (DJD). Basically your knees, elbows, ankles prematurely deteriorate from overuse. So if running hurts your knees or kickboxing hurts your hands, try swimming instead. The buoyancy of the water supports your body weight, therefore alleviating the stress on your joints.
All-over Workout When you swim, you use muscles all over your body. Your legs, arms, back, and core are all used to propel you and keep you floating. To really make sure you utilize all of your muscles, practice different strokes.
Regulates Breathing & Improves Lung Control Obvs if your going to be swimming with your face under water, you aren't going to be panting like you would be when you are running/biking/walking/etc. Because we need to hold our breath, swimming allows us to regulate our breathing pattern and gain lung control. This is helpful if you are a runner that might have a hard time catching her breath. 
Relaxing This may be more of a personal opinion, but I think swimming is one of the most relaxing forms of exercise there is. Maybe because I'm good at it? I'm not trying to be cocky (promise) because I know there are people out there that don't swim well, or those that are even afraid of the water. And if you are one of those people, pleeeease please (with sugar on top) just give it a try? I promise you won't regret it! 
*One thing I feel like I should mention about swimming is that unfortunately, it is not the best exercise for weight loss. But Kalyn, didn't you just get through saying that swimming was one of the best exercises everrr?? Yes. And it still is. But because swimming only burns about 500 kcals per hour, you aren't going to be losing much weight. If your goal is to lose weight, then I would reccomend using swimming as an adjunct form of exercise because it can still be beneficial. Here are some things swimming IS good for (aka the short ans sweet version of this whole post): -muscle development -heart strength -lung capacity -endurance -joint therapy -stress relief
Are you a swimmer/do you swim for exercise? Have you considered it or would you?
Lets back that azz up with Whitney now! (if this song doesn't get you crunk then I don't know what will) (do people say crunk anymore?)
Linking up with Sarah for Fan Friday!

What to eat before a triathlon

Last night Derek and I were discussing my upcoming triathlon, and how I should be preparing. I'm pretty happy with my training schedule (biking/running 3x a week) but I was a little concerned about my diet. I'm no nutritionist or dietician (though I work with a few) so I wasn't sure exactly what my body would need for fuel in the weeks and days leading up to the triathlon.

 

 

 

After some reading and research, there's a basic consensus among the experts: carbs. That's right, its okay to carb-load if you're training for a big event (lasting 1+ hours or more). So here are some tips I've accumulated that I decided to share:

 

One week before the event:

-Avoid the consumption of alcohol. Since alcohol metabolizes slowly in our bodies, it can leave us feeling fatigued and worn down during the event. It's best to save the beer for after-celebrations. You'll deserve it!

 

-Don't try anything new. Stick to meals/restaurants/snacks that are familiar to you and that you know won't give you any "tummy troubles." You wouldn't want to go into a race feeling sick and/or dehydrated because of the runs after going to the new Thai place.

 

-Eat carbs before your training sessions and protein after. Carbs metabolize into glycogen, which is like super unleaded gas for our bodies. Protein after the event/training session helps to restore and heal our muscles.

 

-Hydrate. Le duh, you want to stay properly hydrated every day but it is essential to stay hydrated the week before a race or event.

 

The day before:

-Eat a high carb, low fat, low fiber (don't wanna have to stop in a porta potty on race morning) early dinner, about 12 hours before the race is scheduled to begin. Drink an electrolyte drink along with dinner. A good example is spaghetti with a low-fat meat sauce, but remember, eat only what you're used to.

 

-Don't drink too much water or Gatorade. You are not a camel and unfortunately cannot store water for later.

 

-Go to bed early and get a good night's sleep

 

The morning of:

-Eat a light breakfast such as a bagel or whole wheat toast with peanut butter. A high-carb, low residue breakfast will restore glycogen and go easy on your tummy.

 

-About an hour before the event, sip on a Gatorade to keep glucose levels steady.

 

-Pack a carb drink or gel for about midway through the race to restore glycogen and energy to the body. Be sure to pack plenty of water (I suggest a camelbak or something similar) and at least one sports drink for the bike.

 

After the race:

-Refuel with carbs and protein (a banana plus nut butter) to help restore muscle energy.

 

-Go have that beer you've been craving and celebrate that you just finished your tri (or other event)!

 

If you've ever participated in a tri or other event, what was your race week diet? I'd love to hear any tips or opinions you have!

 

If you live in the area, it's still not too late to sign up! Read more about the event here and here.

 

  Linking up with Ashley and Jessica for Taste of Tuesday!

Valleys and Peaks

Valleys and peaks are something we deal with every day. Some days we feel like we're on top of the world and other days, we're in the deepest valley struggling to get up. Whether it's with school, work, our self concept, our relationships, we've all been there.

 

Right now I'm most definitely in a valley. A month ago, I was at the lowest weight I'd been in a couple of years and I was feeling awesome. I was so proud of myself for working so hard and reaching my goal. If you've been reading a while, you know I frequent the gym often (5 out of 7 days) and I work hard to stay in shape.

 

I shared the following pictures at the end of June, when I had nearly reached my goal weight:

April 2012 vs. June 2013 (-16 lbs) 

 

What I didn't share with you readers is that I was in a weight-loss competition at work. I wanted some motivation to lose the last 10 lbs. There were women twice my size in the competition so I knew I had no chance of winning, being that the person organizing the competition said we were basing the score on total lbs lost instead of % body weight. Well, I won. I know, I was as shocked as the next person, being that I only lost 7 lbs. I mean there were women that could have easily lost 20-30 lbs, if they put their mind to it.

 

I guess what I'm saying is that during the competition, I had a goal. I had motivation. I had something to lose for. The end of the competition was July 3rd and since then I have gained almost all of the weight back. I've indulged in cookies, brownies, and extra helpings, not thinking of the consequences. And since I've started my new job, I sit at a desk all day instead of being up on my feet for 12 hours. Sure, it doesn't seem like a lot, but on my smaller frame, 6 lbs shows.

So today I am making a change. I'm climbing out of the valley I'm in and I'm going to eat and work like I am competing for something. Because I want to be healthy, I want to look good and feel good and I want others to see the confidence I carry around when I feel good about myself. I want to get back to the top of the mountain.

Are there valleys and peaks you struggle with?

 

Curing NOtivation

Oh hey there, its me, posting in the middle of the afternoon like it ain't no thang.

 

I hate to call this a "weight loss" journey, so I'm not. I'm going to call it "I wasn't happy with myself, so I made some changes in my life." Throughout high school, I was fit, had a high metabolism, and could get away with eating pretty much whatever I wanted. Maybe because this was because I played sports year round and was constantly active. The point is, after high school, my body did some more growing. And not the kind I liked.

 

Throughout college, my weight bounced around, losing 5 here, gaining a few there. I went to the gym irregularly, or would run a mile or two when I felt like it, which wasn't too often. And last year I was weighing the highest I'd ever weighed, and feeling the lowest I'd ever felt. I was unhappy with the way I looked, and furthermore I was unhappy with myself for not taking care of me. It was time to make some changes.

 

April 2012 vs. June 2013 (-16 lbs)

 

I made the mistake of not taking pre-lifestyle change measurements. Whoops. But I do know what I weighed. And I do know what size clothes I wore. I do know what dresses/pants/tops I couldn't fit into anymore because of the weight I'd gained.

I became serious about going to the gym. I changed my eating habits. I slept more, drank less soda and more water, ate more fruits and less bacon. I will never say I'm on a diet, you will never hear me utter the words "I don't eat carbs." But I do moderate what I eat, I compromise, I substitute. If I'm reeeaaally craving a pizza, instead of going to Pizza Hut or the next greasy chain, I make myself a homemade veggie pizza with wheat crust, fresh peppers, mushrooms, onions, and tomatoes (now my mouth is watering).

These changes are all about what YOU are comfortable with. If you can say "I'm not going to drink soda again, ever" and you can stick to that, by all means, do it! I don't have a "goal" per say, except to remain healthy and to always feel good about myself. And if I can lose a couple pounds/inches in the process, I'll take that too!