RSS Feed

Tag Archives: Strength Training

My New Friend Cathy

Posted on

Wednesday nights are typically later nights at work for me, so when I got home yesterday I knew that I had to have an agenda in order to get to bed early.

While at work, I quickly planned my meals for the day by jotting them down on a small sticky note.  Typically, I try to have a little plan on Sunday for what the week will look like meal wise, but this week has been a little bit different.

These past two weeks, I have been in the process of beginning a training program through Cathy Savage Fitness.  Cathy Savage is a woman who excelled in the fitness competition world, and since then has created a training program for women and men who want to compete in fitness competitions or want to simply be healthy and look great!

source

Being a part of the program gives me my own personal coach whom I can text and e-mail any time with any questions, struggles or concerns that I may have.  In the beginning stages of the program, my coach has been working with me to figure out my customized nutrition and an exercise plan that works for me. It is all like one big giant science experiment, and we are working together to find the perfect formula that works for my body…because everyone is different.

For now, I am eating 6 small meals a day, and this week I am completing around 30 minutes of cardio 5-6 days a week.  The food that I am eating in the meals isn’t any different than what I was eating before, now it is all about the timing and portion sizes.

A huge reason that I joined this program was because of the learning opportunity.  Yes, I am a certified personal trainer, teach several group fitness classes, and I try to stay current with the latest nutrition information, but in the industry I am pretty new, and I am trying to learn from the best.  From this program, I am hoping to learn about a different style of eating (and may adopt it as my own way of eating for good!), find the mix of exercise and nutrition that truly works best for me, and build a bond with people that have similar interests.  Not only will I be learning from these women, but they are all interested in the same things that I am:  health, exercise, and nutrition!

The other big reason why I joined is because of the fitness competition aspect.  I had been reading a lot about it, and every time I would see or hear something about one of these competitions it would peak my interest.  I will not be competing anytime soon, but next year, I would like to have it as an option!

That being said….I am so excited to be starting, and I can’t wait to document and share my journey along the way.

My Meals

So, because of the new plan, I am packing several small meals throughout the day that have a good balance of protein, veggies, fruit, starch, and healthy fat.  Here is what tomorrow looks like:

Meal one is a parfait with half of a baked oatmeal cake topped with plain nonfat Greek yogurt mixed with stevia and vanilla extract, blackberries, and almond butter…yumm! I think this has been my favorite meal so far 🙂

Meal two is protein pancakes (recipe coming soon!) with a pumpkin peanut butter spread.  Meal three is whole wheat pasta with tuna, spinach, tomato, and a little parmesan.  Meal four is a veggie burger topped with tomato, bell pepper, and roasted sweet potato.

It sounds like a lot of food, but it is a little bit of a lot of different kinds of foods.

I am very excited to be starting this training program and can’t wait to see the results!

Tasty BlogiversaryGiveaway Winner

Congratulations to Lindsay over at Lindsay’s List for winning my one year blogiversay giveaway!

Please e-mail me at trebleinthekitchen@gmail.com with your favorite baked goodie and mailing address and I will get your package sent out to you ASAP!!

 

Hope you all have a great Thursday!

It Tasted Like French Toast!

Posted on

Good Morning!

A short week is always a good week in my book.  So, although it feels like Monday today, it is in fact TUESDAY.

Tuesdays are when I teach my 6am spinning class, and although I am a morning person and don’t have trouble getting out of bed before the sun, sometimes I have to do a little self pep talk in order to make sure that I am cheery and peppy for my class.

For whatever reason, driving makes me extremely tired, add to that a lack of sun, a warm sweat shirt, lack of caffeine, and on days like today rain….and by the time I get to the gym I am ready for a snooze!  On days like today, I have to just sit in the car for a couple of minutes, mentally prepare, then enter the gym and say hi to everyone.  Seriously, I don’t know if it is the act of smiling or talking or both, but that is what gets me going!

Workout

After teaching spin, I always like to do a 30 minute strength workout, and today I focused on shoulders.

Upright Row:

source

Arnie Press:

source

Single Arm Dumbbell Front Raise:

source

Shoulder Rotation:

Step 1

Step 2

This workout left my shoulders fatigued.  Each week, I try to increase my weights by just a little bit so that I can keep that burn coming after each workout.

Breakfast

Breakfast this morning was a bit of an experiment.  One of my friends who has similar interests in nutrition and exercising as me told me that she often cooks her oatmeal in the morning with egg whites for an added boost of protein rather than using protein powder.  I thought about trying it, but never actually got around to it…until this morning.

Boy, was that a great decision!  The oats tasted like french toast to me because of the slightly eggy flavor.  I will definitely be doing this again 😉

Egg White Oats

Ingredients:

  • 1/2 cup oats
  • 1/2 cup water
  • 2 egg whites
  • 1 packet stevia
  • a sprinkle of cinnamon
  • 1 tsp of vanilla extract

Directions:

Combine all ingredients together in a microwave safe bowl.  Microwave on high for 1 minute.  Remove from the microwave and stir, then cook for 1 more minute.  Once you are ready to eat, you can eat them as they are or top with your favorite toppings.

Today’s toppings: frozen peaches, and 1 Tbsp of crunchy peanut butter…delish!

*2 egg whites adds in about 8 grams of protein with only around 32 additional calories!!

Of Possible Interest:

4 Moves for Summer Dress-Ready Shoulders

Posted on

Yesterday after teaching my spinning class, I decided that a little shoulder workout was what I needed.  Summer is getting near meaning it is time to expose our arms, and I have always thought that if a woman has toned shoulders it automatically makes the rest of her arms look great!

Shoulders are not my strongest muscle group, but it is one of my favorite muscle groups to workout.  Maybe it is because I reach the fatigue stage so easily!

This workout took me about 20-25 minutes to complete, so it would be a great addition to your regular cardio routine.

Bent Arm Lat. Raise:

source

Shoulder Rotation Step 1:

source

Shoulder Rotation Step 2:

source

Arnie Press:

source

Shoulder Press Machine:

source

Breakfast

This morning I started out with more PB2 Chocolate in my overnight oats.

I swear, I am addicted to this PB2 stuff! I should have ordered more than one.  Now, I am off to volunteer at the Indianapolis Symphony Orchestra, fit in a 3.5 mile run, and sing in the church choir.  Sounds like a great day to me!

Question of the Morning:

  • What is your favorite muscle group to tone and strengthen?

 

Total Body Circuit

Posted on

I hope that your day is going well!

After knocking things off of the ol’ to-do list this morning, I headed over to the gym to substitute teach a class called Core Strength Intensity (CSI).  The class is a total body strength conditioning class that lasts for an hour.  When I walked into the room, I introduced myself to the class and asked if anyone had ever been to the class before.  One woman replied that she had been attending (with the same teacher) for the past 10 years!! Now that is dedication, and a little bit of competition for me.  Change is hard to deal with, and after developing a relationship with a certain routine and instructor after an entire decade I was worried that the class wouldn’t be welcoming of me.  I had never attended this exact class before, but I have taught several strength and toning classes, so after taking the class through an active warm-up, here is what we did!

Everyone said that they enjoyed it, even though it was a change from their usual routine.  Sometimes it’s good to try something new 😉

I then came home and whipped up a salad of romaine lettuce topped with tofu (from last night), broccoli, a radish, cauliflower, celery, onion, tomato, and homemade hummus.  A little bit of everything, all on one plate.

 

Now, I am off to tackle more of that to-do list and head to another gym (I am getting my own class instead of just subbing!!).

 

Enjoy your day!

Women Can’t Bulk Up

Posted on

Seriously, the weather here is completely confusing me.  The first official day of spring is not until tomorrow, so it is technically still winter and here in Indiana we have been having near 80 degree weather for the past week.  Now, I am not complaining by any means, I am just shocked that it is so nice out!

I took a little break from the to-do list at lunch time to go for a quick 3.8 mile run in this beautiful weather, which then made me crave none other than a smoothie for lunch.

Choco-Raz Protein Smoothie

It was completely delicious and cooled me down after my run while filling my belly 🙂
Women and Strength Training

I learned many things while I was traveling and working on board the cruise line as the fitness director.  I learned about different cultures, about what is personally important to me, and more about the body than I ever thought possible in such a short amount of time.

Strength training has always been something that I just sort of “did” because I knew I had to incorporate it into my routine, but there was never a rhyme or a reason as to what I was doing.  I would simply throw it in at the end of an intense cardio workout because, like most women, I was/am a cardio addict.

I must say that part of the reason why I didn’t focus more on strength training in the past was for the fear of “bulking up.”  We see men pumping iron in the gym, going to the designated “boy area” toning specific muscle groups, and we automatically think that if we do the same thing that we are going to look the same.

Nice to look at...but I don't want to look LIKE that

Well guess what ladies, that is not true!  Women physically cannot bulk up the way men do.  

While working on the cruise ship, the other fitness director was a male who was very muscular and had a history of competing in Strong Man competitions.  Was I intimidated?  No, but did I think that the same workout that worked for him would be effective for me?  Of course not.

Eventually, we began training together.  I completed the exact same workouts as him.  We would single out a different muscle group (chest, arms, back, legs, shoulders) and work each group a different day of the week.  We would switch up the way we were lifting and the various exercises every four weeks so that our muscles did not adapt, and I was so happy with the results!

Not only has my strength increased and I am beginning to have different muscle tone than I had ever had before, but it has also helped with my cardiovascular endurance.  The strength in my body allows me to propel through a cardiovascular workout with ease, which gives me motivation to complete another half marathon.

Simple things like push-ups are now easy and something that I enjoy doing.  When before I would always opt for the “female” version.  And did I bulk up?  Absolutely not.

No bulk here!

My biggest worry is that now that I no longer have a gym membership and I cannot complete strength training workouts as regularly, I will lose my muscle strength and tone.  So, now I have the dilemma of getting creative with my strength training routines.

Benefits of Strength Training for Women

Burning More Calories

The more muscle you have in your body, the more calories it takes to feed them.  Your BMR (basal metabolic rate) is the number of calories your muscles require to survive in a comatose state (when  you are doing absolutely nothing!).  When you have more muscles, your body requires more fuel, meaning you are burning more calories without necessarily doing more activity.

When we complete a cardio only workout regiment, often times we are using our muscles for energy rather than our stored fat.  When we use our muscles for energy our body stores more fat.  So the numbers on the scale may go down, but we still have a “soft” appearance in those problem areas that we all want to get rid of.

Increase Bone Density

By putting a slight amount of stress on our bones, it causes our bone density to increase which helps to prevent osteoporosis.  It is never too late and it is never too early to start resistance training.

Decreased Risk of Injury

When you strength train you are also strengthening your connective tissue and stabilizing your joints.  It is important to have strong thigh and leg muscles to prevent knee injuries, and it is important to regularly stretch and strengthen your back in order to prevent lower back injuries and pain.

How to Incorporate Strength Training into your Routine

There are so many ways to incorporate strength training into your regular routine:

  • Attend group fitness classes that focus on teaching participants how to use weights:  Body Pump
  • Incorporate pilates and yoga 2-3 times a week into your regular routine
  • Use free weights
  • Use selectorize machines (the weight machines that focus on specific muscle groups)
  • Body weight exercises
  • See a personal trainer

Other Articles Related to the Topic: