This Is Who I Am

Training and competing are as much me as my flesh and bones.

To me, the weight room is not just a place to train for competition, but rather a temple, a church, a mosque of sorts – I have chosen to commit to grueling personal discipline and the continual challenge to improve myself: I strive to lift heavier weights, complete one more repetition...with better form, jump higher, run faster, add another pound of muscle mass, subtract another pound of body fat, and my reward?

More self-understanding, more humility.

By training, I learn great self-control and self-realization,which I apply to my life. Life is not always easy and may not always go the way I had planned, but my training has taught me that I have the strength to shape the outcome and to improve my life. I have learned to focus on my goals, design a detailed plan of action and complete whatever task I choose. I am responsible for my successes AND my failures. I am accountable for my actions.

Competitive training requires me to turn the eye inward and deepen my understanding of what I am trying to achieve. Training is the daily practice of focused concentration. This means I shut out all negative and/or extraneous thoughts and focus only on what I need to accomplish. No cell phones, no chit-chat, no excuses, no self-doubt.

As with any difficult challenge, there will be sacrifices, disappointments, anxieties and frustrations, and most likely injuries. But these trials continue to make me a stronger and more humble individual.

This is who I am.

Today's Training and Diet:

7 a.m. Wake Up, 1/2 liter water, fat burner, vitamin

Laundry and cleaning

8:00 a.m. MP Protein Gel (90 calories), 1/4 cup grits, 1/4 cup oats, 2 tbsp. chia seeds, 8 almonds, 8 raspberries, water (& Diet Mt. Dew)

9:00 a.m. UXF with Stephanie Martin (Summah's mom)

CHALLENGE ONE:
.5 Mile for time = 3:21

CHALLENGE TWO:
Minute Man (10 Minutes): every minute on the minute
1 push-up w/ 10 prone runners x 4
10 weighted squat jumps

CHALLENGE THREE: 21-15-9

KB Swings (20 kg)
Burpee Box Jumps (28" Box)
BOSU Get-ups (10 kg KB)
Run Fire Lane
Total Time = 13:14

10:00 a.m. 6 egg whites, 1 pear

LEGS AND PULL-UPS
Bulgarian Split Squats: 10 x body weight; 5 x 25 lbs.: 8 sets
Mt. Climber Pull-ups: 12,10, 10, 8, 10, 11

Bulgarian Split Squats (front foot on step - deeper!): 10 x body weight; 5 x 15 lbs.; 5 x 25 lbs.: 8 sets
Chin-ups: 18, 15, 13, 12, 12, 10

Leg Press: 30 x machine; 25 x 90 lbs.; 20 x 180 lbs.: 5 sets
Calf Raises (seated): 30, 28, 25, 25

Leg Extensions: 25 x 50 lbs.: 8 sets; 15 x 80 lbs.:2 sets
Ring Pull-ups: 10, 9, 9, 10, 10

12:30 p.m. 1 cup cottage cheese, 1 cucumber, 2 tbsp. salsa, 1/2 cup grits, 10 raspberries, 8 almonds

Run errands (Diet Mt. Dew)

3:30 p.m. MP Protein gel (90 calories)

Clean house, cook and Prep Files for Monday

6:30 p.m. Protein cake: UMP, 2 eggs, water, unsweetend cocoa

Stop Sucking on Your Thumb and Get to Work

Look at yourself face-to-face in the mirror. Look closely, very closely.

Are you humble enough to admit that you do not work hard enough to reach your goals? Are you brave enough to confess that you are not adequately focused on those very goals? It's time to stop sucking on your thumb and crying about the goals you are failing to meet and finally do something:

FOCUS & WORK HARD
 

Nobody (myself included) works as hard as they think they do. Even those who actually work hard can improve both effort and focus. Working hard isn't about grunting and groaning, nor is it about dropping dumbbells on the floor after exercise sets so you can appear hardcore. That sort of display is for a baby throwing a tantrum.

Working hard, with maximal effort, is about one thing and one thing only: FOCUS. The lifter who is focused has no need for such drama. This individual has the path to his/her goals well thought out and is completely focus on this path AND stays focused during each and every training session.

It's time to stop sucking your thumb and stop training like a baby.

Get HUMBLE and FOCUSED and WORK HARD!

SUNDAY, OCTOBER 6, 2013 (Another day off!)
7 a.m. 1/2 liter water and a fat burner

Do laundry, dishes, and cleaning

8:00 a.m. 6 egg whites, 1/2 cup oatmeal, 2 tbsp, chia seeds, 8 almonds, 1/4 cup raspberries

9:00 a.m. UXF with Stephanie (Summah's mom)

(1) run the fire lane
(2) 5 lateral burpee box jumps + run the fire lane
(3) 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(4) 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(5) 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(6) 17 long-leg sit-ups each side + 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(7) 20 single-arm bent over rows + 17 long-leg sit-ups each side + 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane
(8) 23 rope smashes + 20 single-arm bent over rows + 17 long-leg sit-ups each side + 14 DB swing and presses + 11 skier jumps each side + 8 MB push-ups (each side) + 5 lateral burpee box jumps + run the fire lane

10:10 a.m. 6 egg whites, 1 apple

10:40 a.m. Weight Training

Chin-ups: 17x; 15x; 12x; 10x; 10x; 10x; 8x; 7x; 6x supersetted with BB Biceps Curls: 20 x 35 lbs.; 15 x 45 lbs; 14 x 45 lbs.; 8 x 50 lbs.; 8 x 50 lbs.; 12 x 45 lbs.; 18 x 35 lbs.; 20 x 35 lbs.

DB Curls: 5 sets with 20 lb. DBs; minimal recovery between sets.

DB Skull Crusher and French Press Combo: 8 sets with mixed weights and drop sets.

12:20 p.m. 1 cup cottage cheese, 1 tbsp. salsa, 1 chopped cucumber, 1 small plum

1:30 p.m. Get Massage!

3-5 p.m. Clean and prepare files for work.

4:00 p.m. 6 egg whites, 2 cups broccoli, 1 cup cauliflower

Errands and cook with Brian

6:40 p.m. 6 egg whites, 2 cups broccoli, 1.5 cups butternut squash, 1/2 cup raspberries

Plan for tomorrow and relax

More Muscle? More Work!

More Muscle? More Work!
If you want more muscle, plan on endless hours of dedication, commitment, and really hard training. Adding muscle to your physique requires hundreds of well thought out and consistent hours in the gym. If you are uncertain exactly how to go about this, hire someone who is successful AND educated.
But that isn't enough...

In order to achieve a muscular physique (especially naturally), you need to complement your hours of dedication in the gym with proper nutrition. Training and nutrition are two sides of the same coin, folks!

 I really can't emphasize this enough.

Getting fat is easy: anyone can do it, and most people do. Gaining muscle and staying attractively lean is the holy grail of bodybuilding. Do not just haphazardly increase your caloric intake. The goal is to increase your metabolism through both frequent, healthy feedings AND intense training. Again, if you are uncertain how to do this, hire someone who is educated AND successful at this.

ANOTHER DAY OF TRAINING AND NUTRITION - MONDAY, SEPTEMBER 30, 2013:

4:15 a.m. 1/2 liter water and fat burner
5:00 a.m. - 6:45 a.m. work
6:50 a.m. 6 egg whites, 1/2 cup oatmeal, 2 tbsp. chia seeds, 1/3 cup blackberries
7:00 a.m. 15 minutes heavy biking
7:15 a.m. - 11:30 a.m. work
11:30 a.m. 6 egg whites, 1 sweet potato, 2 cups roasted broccoli

TRAINING SESSION ONE: 12 noon
15 KB Swings (18 kg KB)
10 Burpee Box Jumps
5 Push-ups
5 Ring Pull-ups
20 minutes - 7 rounds + 15 KB Swings

12:30 p.m. 90 calorie protein supplement

TRAINING SESSION TWO: 1 p.m.
Seated Leg Curls: 10 reps heavy (80 lbs.) followed immediately by 15 reps moderate (60-70 lbs.) x 5
MAX RACK Sissy Squats: 2 sets of 20 reps (bar only); 2 sets of 10 reps (bar +20 lbs.); 2 sets of 10 reps (bar + 40 lbs.)
LEG EXTENSIONS: 10 x 50 lbs.; 15 x 50 lbs.; 20 x 50 lbs.; 25 x 50 lbs.; 30 x 50 lbs.
CALF RAISES (Seated): 4 sets of 25 reps
SINGLE LEG DEAD LIFTS: 20 (each leg) x 20 lbs.; 15 (each leg) x 30 lbs.; 10 (each leg) x 40 lbs.

20 minutes of moderate biking

2:00 p.m. 4 oz. tilapia, 2 cups broccoli, 1 peach, 4 strawberries, 1/4 cup brown rice

2:30 p.m. - 6:30 p.m. work

5:30 p.m. 1 cup cottage cheese, 1 cucumber, salsa, 1 cup steamed spinach

7:30 p.m. errands and get ready to be back at work tomorrow 5:30 a.m.!

Losing Body Fat While Staying Strong

I know. That's what everyone wants to hear, right? While it is possible, it takes quite a bit of work and discipline. You will need to time your nutrients to reduce exercise-induced cortisol release.

Sorry, you can't just "diet" and then haphazardly exercise like a maniac.

Eating nutrient-dense carbohydrates (e.g. sweet potatoes or plain oatmeal) prior to training (high intensity) can increase blood glucose levels; therefore reducing the amount of cortisol needed to meet energy demands. Additionally, including carbohydrates post-workout reduces the amount of cortisol needed to break down muscle tissue for gluconeogenesis to replenish muscle and liver glycogen stores.

If you do not eat nutrient-dense carbohydrates pre- and post-workout (high intensity training), cortisol levels will increase AND testosterone levels will decrease.

Not a nerd? What I am saying is: If you do not eat healthy carbs around the time you train (high intensity), you will end up sore, tired, injured and flabby. Get it?

High Cortisol Levels = muscle break down and stress (no recovery)

 

Low Testosterone Levels = no strength and no muscle building (no recovery/growth)

When you are not training, try to get your carbohydrates from broccoli, kale, spinach, green beans, apples, berries, etc.

Please do NOT give up healthy nutrient-dense carbohydrates. They are key to every athlete's success. Even if that athlete would like to get leaner.


SAMPLE TRAINING AND NUTRITION FOR SUNDAY SEPTEMBER 29, 2013

7 a.m. 1 liter water with cucumbers, fat burner

Clean, do laundry and dishes

8 a.m. 6 egg whites, 1/2 cup oatmeal, 2 tbsp. chia seeds, 1/2 cup blueberries

9:00 a.m. UXF with Stephanie Martin (Summah's Mom)

500 Meter Row for time (2:00)

20-minute challenge: (7 rounds + 9 KB Swings)
15 KB Swings (18 kg KB)
10 Burpee Box Jumps (28" Plyobox)
5 Lateral Push-ups (each side)
5 V-sit-ups on the minute every minute

10:00 a.m. 6 egg whites, 1 grapefruit, 10 almonds, 1/2 cup butternut squash, wheatgrass

10:20 a.m. Leg Training
RDL's: 2 warm-up sets, followed by 10 sets of 5 x 135 lbs.
Bulgarian Split Squats: 2 warm-up sets, followed by 8 sets of 5 x 35 lb. DB
Leg Press (wide, bottom-out): 8 sets of 15 x 140 lbs.
Ring Pull-ups supersetted with Cable Biceps Curls: 4 sets non-stop
Bike: 20 minutes Levels 15-20

1:30 p.m. 6 oz. tilapia, apple, 1 cup steamed spinach, 1/2 cup brown rice

Grocery shopping and errands

4:30 p.m. 1 cup cottage cheese, 1 cucumber, 1 tbsp. salsa, 2 cups roasted broccoli

Work

6:30 p.m. 90 calorie protein supplement, 1 green beans

Get ready for work 5:30 a.m. Monday morning!

Work for What You Want

I have never heard an advertisement for a 12-week Ph.D. or M.D., nor for a "become a concert pianist in 12-weeks" program, yet for some reason my field is bombarded with such advertisements. Physical fitness is not cosmetic surgery, folks. There are no instant or easy results. Pick a goal and then...

 

WORK FOR WHAT YOU WANT!

 

I’d like to make the following non-PC statement: Most people train with no knowledge, fear hard work, and eat a diet that would not be fit for the common cockroach. Harsh? Get over it. It's true.

 

Terms such as hard gainer and slow metabolism are copouts. I am a 46 year old woman with scoliosis and a reconstructed right leg and I WIN strength and figure contests. No matter what it is you want in life, humility, education, hard work and determination in abundant quantities will get you there. Just be willing to spend years and years working towards your goal(s).

 

With that said, I post yet another day of training, but remember: It took me many years to get to this level.

 

SESSION ONE (11 a.m.)

 

Circuit 1a:

Curtsey Lunges with High Kicks - 6 sets of 20 reps each leg

Slow Chin-ups: 6 sets of 10 reps

Box Jumps (28") - 6 sets of 10 reps

Circuit 1b:

Wide (standard grip) Pull-ups: 4 sets of 5 reps

Box Jumps (28") - 4 sets of 5 reps

 

 

SESSION TWO (2 p.m.)

Circuit 2:

Treadmill Runs: .5 mile @ 6.5 mph; .25 mile @ 7.0 mph; .25 mile @ 7.5 mph; .25 mile @ 8.0 mph

Walking Lunges (body weight only): 50 each leg; 40 each leg; 30 each leg; 20 each leg

Ring Pull-ups - 4 sets of 5 reps

 

Bike Drill:

Every minute on the minute increase the resistance 1 level until the bike is on the highest level (level 25). Ouch!

 

Back Training:

Wide (neutral grip) Pull-ups: 6 sets of 5 reps
DB Bent-over Rows (single arm on bench): 12 x 40 lb. DB; 10 x 45 lb. DB; 8 x 50 lb. DB; 4 x 55 lb. DB; 5 x 55 lb. DB; 6 x 55 lb. DB; 7 x 55 lb. DB; 8 x 55 lb. DB; 9 x 55 lb. DB; 10 x 55 lb. DB

 

 

 

Sample Day of Training and Food

This post is fairly simple.

THIS WAS MY TRAINING AND FOOD FOR SUNDAY 9/22/13 (This is my only day off from full-time work; so, I make the most of it.):

6:50 a.m. after getting lots of sleep (!): fat burner and 1/2 liter water

7:30 a.m. 6 egg whites, 1/2 cup oatmeal, 1 tbsp. chia seeds, 1/3 cup blueberries, cinnamon, splenda, wheat grass shot

9 a.m. UXF with Stephanie Martin (a.k.a. Summah's mom)

I. 15 minute warm-up

II. 1000 Meter Row for time (4:24)

III. THE CHALLENGE
KB Burpees
KB-loaded Squat Jumps
KB-loaded BOSU Get-ups

15 rounds. Round One: 1 rep each; Round Two: 2 reps each; Round Three: 3 reps each...and so on until you hit 15 reps for each exercise. I used a 12 kg KB and completed the rounds in 20:21.

10:10 a.m. 90 calorie MP Gel (protein supplement; no carbs; no fat)

10:15 a.m.  Leg Training

I. RDLs: 16 sets
20 x 55 lb. (warm-up) x 1 set
10 x 115 lbs. (working sets) x 10 sets
5 x 125 lbs. (working sets) x 5 sets

II. Bulgarian Split Squats (knee to floor, bitches!): 10 sets
10 x body weight; 10 x 10 lb. DB; 10 x 12.5 lb. DB; 10 x 15 lb. DB; 10 x 20 lb. DB; 10 x 25 lb. DB; 5 x 30 lb. DB; 4 x 35 lb. DB; 4 x 35 lb. DB; 10 x body weight

III. Leg Extensions Supersetted with Chin-ups: 8 sets of leg extensions; 5 sets of chin-ups
10 x 50 lbs; 12 x 50 lbs.; 15 x 50 lbs.; 18 x 50 lbs.; 20 x 50 lbs.; 22 x 40 lbs.; 25 x 40 lbs.; 28 x 40 lbs.
Chinups: 15x, 12x, 10x, 13x

12:30 p.m. 6 egg whites, 1 cup butternut squash, 2 cups broccoli

Cleaned entire house, did laundry, cooked, typed programs for clients; emailed, etc.

3:30 p.m. 1 cup cottage cheese with 1 tbsp. salsa, 2 cups broccoli, 1 cup mushrooms

Hosted football party

6:30 p.m. 6 oz. salmon, 1 cup broccoli, 1 sweet potato

8:40 p.m. Clean up and go to bed to be at work at 5 a.m.!

Recovery: Earn It!

Before I go on a week-long rampage about the intensity of my training, let's get one thing straight: IF I DO NOT P.R. (a.k.a. break a personal record at least 2x/week), THEN MY TRAINING IS GOING NOWHERE. The first thing I look to is my recovery protocol to correct this situation.

Recovery is made possible by food, sleep, and stretching.

Proper restorative measures make a huge difference in how fast you can attain your objectives by:

• enhancing the amount of progress made between each session
• greatly reducing the risk of injuries
• allowing you to train more intensely, more often, with more regularity

OK, just one rampage (I promise): The people that worry the most about recovery and overtraining are the ones that don't train hard enough and aren't strong enough to need to worry about it – while the athletes that train like maniacs on a regular basis don't give recovery the respect it warrants and often push themselves beyond their limits.

That's why I, at first, hesitated to discuss the topic of recovery: the wrong people pay attention.

When I first started training I was so anxious to get "bigger, faster, stronger" that I trained almost every day with marathon workouts that would have definitely qualified as "overtraining". Take a guess what happened?

Absolutely nothing.

I actually got a bit "bigger, faster, stronger" and it taught me the true meaning of hard work (or so I thought back then). At that point in my life, I was neither strong enough nor did I push myself hard enough to overtrain.

Let me say this: You must first train hard enough for any of this recovery information to matter for you.

#1 FOOD
Proper nutrition is the best tool to aid in the recovery process. Making poor food choices will result in fatigue, muscle and joint soreness, and injuries. Just because you spend a lot of money doesn't mean you are going to get a lot of return in your restoration budget. Try to do a basic cost to benefit analysis of your training, your lifestyle, and your needs. Do not waste money on expensive supplementation if you can not even follow the nutritional basics. Keep your nutritional plan simple: fish, egg whites, vegetables, berries, apples, grapefruits, oatmeal, sweet potatoes, raw almonds, etc.

In commercial gyms there is this crazy obsession with weightloss ABOVE health and strength. Stop obsessing about the way you look. NOTHING is more appealing than a beautiful squat, dead lift, pull-up, lunge, etc. Eat to be healthy and get stronger. End of story. If you want the results, eat to reach your goal(s). Stop whining. 

 

#2 SLEEP
This is pretty straight forward: Get eight (8) hours per day. No excuses. Get enough sleep. Just do it.

#3 STRETCHING
Here I go again: Go hire a massage therapist and a trainer. There are so many types of stretching to improve ROM (range of motion) and allow the body to move better and the muscles to recover. If words such as "proprioceptive neuromuscular facilitation", "agonists and antagonists", and "myofascial release" are not in your vocabulary, you have no idea what you are doing. Go hire someone who does.