The biggest difference to my body since I've started working with a personal trainer is my hips. I'm convinced that it's because the man has me squatting so much. Just about every single time we work lower body he has me doing some kind of squat. I keep telling him that he's squatting me to death!
I'll be the first to admit that I don't really like squats. Never have. They're hard, and I've always been afraid of injuring myself. The first time I did squats I did them too many times with too much weight and employed bad technique. I literally hurt my whole body. I could barely walk for a week or so. I probably should have gone to the hospital. Ever since then I've been leery of squats. But knowing what I do now, I think squatting should always be included in a lower body workout. Even when you dislike them like I do.
As mentioned in my last blog, my trainer is a power lifter. Therefore, the man knows about squats! Here are some things I've learned from him that might help you:
1. Take a wider stance than you think you need to (shoulder-width apart is usually a little wider than you think it is), and turn your toes slightly OUT. The way most of us learned, with toes pointing forward, isn't necessarily best. After doing some research I discovered that the toes-pointed-out version of the squat is a power-lifting stance. I'd had problems with my knees when I did squats with my toes pointed forward before, but haven't since I've started doing them with my toes out. My guess? The risk of injury to the knees is lessened in this position. I think power lifters, bearing those huge amounts of weight, discovered this long ago.
The other advantage to turning toes out is that it more recruits the inner thigh muscles. This not only involves more muscle in the exercise, therefore giving you more power, but also tones up this area faster than anything else I've tried for inner thigh to date.
2. Stay in your heels! Ross has had to work to drill it through my head to stay far, far back on my heels all the way through the move. This helps to keep the knee from jutting too far out over the toe and puts the emphasis where it needs to be- on the quads and glutes. Lean back hard on your heels on the way down and drive up through them on the way up. I'm so far back on my heels when I squat that my toes are almost lifted off the floor, and Ross often STILL tells me that I'm too much on the front of my foot. He harps on me about heels more than anything else. Evidently, it's a pretty important point to squatting.
3. You aren't going down low enough! I'm sure you've heard of the hard and fast "Don't let your thighs go below parallel to the ground" rule. This is a very valid rule, and you should follow it. However, parallel to the ground is MUCH lower than you think it is! When I finally got myself low enough that Ross approved, I felt like my butt was going to hit the backs of my shins. When I watched Ross do it, I thought it looked like HIS butt was going to hit the backs of his shins! But here's the thing- it's the FRONT of your thigh you are wanting to have parallel to the ground, not the back. If you have thick thighs like me, parallel is a very different thing when you are considering the front of your thighs as opposed to the back. I'll be honest: Coming down low like this is uncomfortable and awkward- especially at first! But it's recruiting more muscle, and therefore giving you a much better workout.
4. Your knees aren't out as far as you think they are. Another thing that I worried about with squatting in the past is the position of my knee over my toe. It's a widely known fact that when doing any kind of exercise your knees should not project past your toes. However, the execution of your heels as described in point #2 above prevents your knees from coming out too far and causing damage. So.... if you employ point #2(heels), it will ensure you don't hurt yourself with point #3(thighs parallel). Make sense?
5. Look strait ahead! This has probably been the hardest habit for Ross to break with me. I thought constantly looking down at my knees to ensure they weren't jutting past my toes was a good thing. But it was throwing me out of alignment, raising my risk of injuring myself. When you look to the side while squatting you subconsciously swing ever so slightly to one side, putting uneven stress on your joints, especially your knees. Pretend your neck is in a brace and look strait ahead!
6. If you are a woman, don't be afraid of squats! They do GREAT things for a woman's rear view!
After a hard squatting workout I always find it interesting that some part of my upper body (usually shoulders) is more sore and feels better worked than it did when I work that same body part specifically. That's because, while generally targeted for the quadricep (front of thigh) and glute (butt) muscles, squats literally involve the whole body, making muscles work in ways they've never been challenged before. And THAT'S a whole lot of bang for your exercise buck!
Wednesday, December 30, 2009
Saturday, December 26, 2009
Hire a personal trainer....
I know I'm a certified personal trainer myself, but I'd hit a rut. I needed ideas and my body was not progressing at the rate it should have been, given the amount of time and effort I was putting into my diet and exercise.
After some time of getting honest with myself, I finally admitted that I needed help. The trainer needed a trainer. So I went searching for one.
I knew I'd need a male, because with my personality I figured I'd take a man more seriously. And I needed someone I felt would treat me with dignity but also challenge me and not be afraid to call me out when I wasn't giving 100%. I wasn't sure such a person existed, but I looked for him and finally found him at Gold's Gym here in Wichita Falls.
Ross has challenged me in ways it would never occur to me to challenge myself. He listened to what I wanted to accomplish, and in a few short weeks I'm seeing a positive and notable change in my body that is in line with my goals and desires. He's actually got me doing some light power lifting moves! Don't tell me an old dog can't learn new tricks- this old dog is learning them daily from a trainer 16 years her junior. And I am loving the results- I couldn't be progressing like I am without Ross' help.
But here's the thing: You have to show actually show up for the sessions (no backing out on the trainer!), and then submit to their plan for you. That was the hard part for me and I struggled with it in the beginning. I like to be in control. And I'm bossy. [I know that's hard to imagine! :-)]
AND you have to give it your all. Hey- if you want results, you gotta put in the hard work. The trainer can give you the tools, but he can't give you the motivation or drive to work your hardest. That part has to come from you.
You also have to feel you can communicate well with the trainer. Not only is there a lot of "dead" time that gets filled with talking while you recover between sets (would be awkward if Ross and I didn't get along well), but sometimes sticky issues come up that need to be discussed. For instance, Ross and I had a talk after a few sessions when I felt like he was underestimating my ability. He listened...... and then he upped the anti the next time. Wow! Did he bring it! And has consistently done so ever since.
One of the many things I really like about working with Ross is that I can progress farther than I was able to on my own. I was afraid to add to my weight load because I feared injuring myself. I know Ross is not going to let me get hurt: He's an excellent spotter and I really believe he'd let a weight fall on himself before he'd let it land on me. It's a huge safety net for me knowing I have a skilled and knowledgeable person right there to rescue me if I need it.
I was able to get a good discount on the regular rate because I paid Ross for a lot of sessions ahead. Most trainers offer this. It's an advantage to the trainer because they don't have to worry about getting paid, and it's an advantage to you not only for the monetary savings, but also because you have the trainers time booked and paid for well in advance and don't have to worry about someone else taking up their available time.
Having said that, here's a tip: At first, just pay the trainer for a few sessions. See how you mesh. You don't want to fork out a lot of money at the start just to find out that your personalities don't click.
And here's a head's up- Usually if you cancel a session, you just lost your money. Ross and I have an understanding that if he cancels (he had to do this once), he makes it up to me. But if I cancel? It's not right I expect him to make it up, because he carved out that time for me and last-minute cancellations are simply impossible to fill. Ross, like any good trainer, gets frustrated when people pay for sessions and then cancel. He has a desire to use his training and education to help others.
My original intent was to just have him through the end of January to get me through the holidays and to my weight goal. But he's done me so much good that now I'm thinking, if he'll have me, that I'd like to keep him around longer. I do better with Ross there. That's a hard thing for this very independent woman to admit.
Yes, I know it's expensive, but if you can at all afford it and want to meet your goals sooner, hire a personal trainer! The rewards are more than worth it.
After some time of getting honest with myself, I finally admitted that I needed help. The trainer needed a trainer. So I went searching for one.
I knew I'd need a male, because with my personality I figured I'd take a man more seriously. And I needed someone I felt would treat me with dignity but also challenge me and not be afraid to call me out when I wasn't giving 100%. I wasn't sure such a person existed, but I looked for him and finally found him at Gold's Gym here in Wichita Falls.
Ross has challenged me in ways it would never occur to me to challenge myself. He listened to what I wanted to accomplish, and in a few short weeks I'm seeing a positive and notable change in my body that is in line with my goals and desires. He's actually got me doing some light power lifting moves! Don't tell me an old dog can't learn new tricks- this old dog is learning them daily from a trainer 16 years her junior. And I am loving the results- I couldn't be progressing like I am without Ross' help.
But here's the thing: You have to show actually show up for the sessions (no backing out on the trainer!), and then submit to their plan for you. That was the hard part for me and I struggled with it in the beginning. I like to be in control. And I'm bossy. [I know that's hard to imagine! :-)]
AND you have to give it your all. Hey- if you want results, you gotta put in the hard work. The trainer can give you the tools, but he can't give you the motivation or drive to work your hardest. That part has to come from you.
You also have to feel you can communicate well with the trainer. Not only is there a lot of "dead" time that gets filled with talking while you recover between sets (would be awkward if Ross and I didn't get along well), but sometimes sticky issues come up that need to be discussed. For instance, Ross and I had a talk after a few sessions when I felt like he was underestimating my ability. He listened...... and then he upped the anti the next time. Wow! Did he bring it! And has consistently done so ever since.
One of the many things I really like about working with Ross is that I can progress farther than I was able to on my own. I was afraid to add to my weight load because I feared injuring myself. I know Ross is not going to let me get hurt: He's an excellent spotter and I really believe he'd let a weight fall on himself before he'd let it land on me. It's a huge safety net for me knowing I have a skilled and knowledgeable person right there to rescue me if I need it.
I was able to get a good discount on the regular rate because I paid Ross for a lot of sessions ahead. Most trainers offer this. It's an advantage to the trainer because they don't have to worry about getting paid, and it's an advantage to you not only for the monetary savings, but also because you have the trainers time booked and paid for well in advance and don't have to worry about someone else taking up their available time.
Having said that, here's a tip: At first, just pay the trainer for a few sessions. See how you mesh. You don't want to fork out a lot of money at the start just to find out that your personalities don't click.
And here's a head's up- Usually if you cancel a session, you just lost your money. Ross and I have an understanding that if he cancels (he had to do this once), he makes it up to me. But if I cancel? It's not right I expect him to make it up, because he carved out that time for me and last-minute cancellations are simply impossible to fill. Ross, like any good trainer, gets frustrated when people pay for sessions and then cancel. He has a desire to use his training and education to help others.
My original intent was to just have him through the end of January to get me through the holidays and to my weight goal. But he's done me so much good that now I'm thinking, if he'll have me, that I'd like to keep him around longer. I do better with Ross there. That's a hard thing for this very independent woman to admit.
Yes, I know it's expensive, but if you can at all afford it and want to meet your goals sooner, hire a personal trainer! The rewards are more than worth it.
Saturday, December 12, 2009
It's never too late!
If you think you are too old to change your physique, think again. It's never too late to make a drastic change for the better.
One of the things I love about the human body is that there are many things we can change about our appearances, and I'm not talking hair color. I' fascinated with the fact that we can drastically alter our bodies to be more of what we'd like them to be: A too-big body can be made smaller, a too-small body can be made bigger, and muscle can be added to change body overall body contours.
The wonderful news is that body you have is not the body you are stuck with. You can change it.
Weight lifting has added size to my shoulders and fat loss has deducted size from my hips. Both exercise and fat reduction have given me a small waistline. This combination has converted my bowling-pin shaped body to an hourglass. This is all by choice and design, friends. I have a very slight build through the upper body without muscle, but with it I look much more proportionate and feminine.
I'm not saying it's easy or quick, but YOU have the power to change yourself, too. You just have to claim it.
You know the old saying "You can't teach an old dog new tricks"? It's just not true. Us old dogs CAN learn new tricks. I'm 43, and I'm still learning new things...... and unlearning old, bad things. (Ask my trainer)
I think it's more that old dogs choose to be set in their ways than that they are not able to learn new tricks. If you want to be set in your ways, that's your business and choice. But don't blame the way you look on an inability to change. Areas of our bodies that are less than perfect are largely the result of our own choices.
The sooner you own the roll of your choices in your appearance, the sooner you'll be ready to start making changes to help yourself out. That's what I'm hoping to accomplish with this blog post: Moving people towards the right place mentally to start becoming healthier.
Not only can you change the shape of your body, but exercise helps to reverse the aging process. As I discussed in an earlier post, weight bearing exercise makes bone more dense, dramatically reducing the risk of broken bones as we age. It helps to keep one's height from shrinking so much with time. Exercise, to include gentle stretching, keeps our muscles and ligaments supple and therefore less prone to injury. And it actually helps us LOOK younger. People see a fit body and they automatically associate it with youth.
And, as I found out a few months ago, it helps you to recover from surgeries and other traumatic things that happen to your body more quickly. (As any woman who's nursed babies knows, there are some things exercise CAN'T fix- for those you need a good surgeon! ) Ask any doctor- the better shape you are in and the better your diet, the faster you heal.
Look, I don't necessarily want to look younger than 43- I just want to look like a really GOOD 43. And the best way to do that is to take care of myself from the inside out.
I don't care if you are 20 or 70, weigh 700 pounds or 115- YOU have the power to change your own body. Your physique is not destiny: It is a choice.
One of the things I love about the human body is that there are many things we can change about our appearances, and I'm not talking hair color. I' fascinated with the fact that we can drastically alter our bodies to be more of what we'd like them to be: A too-big body can be made smaller, a too-small body can be made bigger, and muscle can be added to change body overall body contours.
The wonderful news is that body you have is not the body you are stuck with. You can change it.
Weight lifting has added size to my shoulders and fat loss has deducted size from my hips. Both exercise and fat reduction have given me a small waistline. This combination has converted my bowling-pin shaped body to an hourglass. This is all by choice and design, friends. I have a very slight build through the upper body without muscle, but with it I look much more proportionate and feminine.
I'm not saying it's easy or quick, but YOU have the power to change yourself, too. You just have to claim it.
You know the old saying "You can't teach an old dog new tricks"? It's just not true. Us old dogs CAN learn new tricks. I'm 43, and I'm still learning new things...... and unlearning old, bad things. (Ask my trainer)
I think it's more that old dogs choose to be set in their ways than that they are not able to learn new tricks. If you want to be set in your ways, that's your business and choice. But don't blame the way you look on an inability to change. Areas of our bodies that are less than perfect are largely the result of our own choices.
The sooner you own the roll of your choices in your appearance, the sooner you'll be ready to start making changes to help yourself out. That's what I'm hoping to accomplish with this blog post: Moving people towards the right place mentally to start becoming healthier.
Not only can you change the shape of your body, but exercise helps to reverse the aging process. As I discussed in an earlier post, weight bearing exercise makes bone more dense, dramatically reducing the risk of broken bones as we age. It helps to keep one's height from shrinking so much with time. Exercise, to include gentle stretching, keeps our muscles and ligaments supple and therefore less prone to injury. And it actually helps us LOOK younger. People see a fit body and they automatically associate it with youth.
And, as I found out a few months ago, it helps you to recover from surgeries and other traumatic things that happen to your body more quickly. (As any woman who's nursed babies knows, there are some things exercise CAN'T fix- for those you need a good surgeon! ) Ask any doctor- the better shape you are in and the better your diet, the faster you heal.
Look, I don't necessarily want to look younger than 43- I just want to look like a really GOOD 43. And the best way to do that is to take care of myself from the inside out.
I don't care if you are 20 or 70, weigh 700 pounds or 115- YOU have the power to change your own body. Your physique is not destiny: It is a choice.
Wednesday, December 9, 2009
Surround Yourself With Accountability.
The concept of this blog is really pretty simple, but it's the thing that has been key in me finally being able to make a permanent lifestyle change: I boxed myself in with as much accountability as possible.
It started with going to Weight Watchers meetings. Not the At-Home program. Not on-line meetings. The actual in-person meetings. I knew I needed the accountability of weighing in with an actual human being once a week. And I don't just weigh and leave: I make myself stick around for the meetings. I'll be honest with you- Most of the meetings I feel like I could lead myself. I have the most phenomenal WW leader on the planet (I love you, Jane!), but for me they are largely review. They help keep my head in the game, though, so I attend 'em.
Over time I've added other things: Now I also weigh at home at least twice a week, have a fantastic personal trainer who takes my measurements every four weeks (Ross, I am blessed to have found you!), and have a wonderful man who is helping me distance (thank heavens for the Internet!) with my nutrition and breathes down my neck about anything I eat that gets in my way of my goals (No more iceberg lettuce, Ruben! I promise!). I have started this blog, and I've posted pics of my progression on public sites. If you are reading this, you are part of my accountability network.
Additionally, I have started using SparkPeople.com for more than just motivation and have started to also post my food and workouts there. The more I have to own up to what I am doing, the less likely I am to mess up.
And, I have in mind down the road, after my braces come off and after my daughter is married (about a year and a half from now), to compete in figure and/or bikini competitions. Maybe when it comes right down to it we'll (trainer, nutrionist, and myself) get to the point where I should be competition ready and decide my body isn't right for it. I dunno. But I'm gonna at least look like a figure competitor, even if I don't actually compete.
What's it gonna hurt? Nothing. What's it going to help? Everything.
I plan to have a new goal in front of me, be it a competition, a race, a new body fat level, or adding more muscle, at all times. And I plan to always attend Weight Watchers meetings and weigh in weekly. Why? Because I know if I don't, eventually I'll gain the weight back and go back to what I was. I must ALWAYS be accountable. That's just the way it is.
This is my plan, and I'm sticking to it! What's yours?
It started with going to Weight Watchers meetings. Not the At-Home program. Not on-line meetings. The actual in-person meetings. I knew I needed the accountability of weighing in with an actual human being once a week. And I don't just weigh and leave: I make myself stick around for the meetings. I'll be honest with you- Most of the meetings I feel like I could lead myself. I have the most phenomenal WW leader on the planet (I love you, Jane!), but for me they are largely review. They help keep my head in the game, though, so I attend 'em.
Over time I've added other things: Now I also weigh at home at least twice a week, have a fantastic personal trainer who takes my measurements every four weeks (Ross, I am blessed to have found you!), and have a wonderful man who is helping me distance (thank heavens for the Internet!) with my nutrition and breathes down my neck about anything I eat that gets in my way of my goals (No more iceberg lettuce, Ruben! I promise!). I have started this blog, and I've posted pics of my progression on public sites. If you are reading this, you are part of my accountability network.
Additionally, I have started using SparkPeople.com for more than just motivation and have started to also post my food and workouts there. The more I have to own up to what I am doing, the less likely I am to mess up.
And, I have in mind down the road, after my braces come off and after my daughter is married (about a year and a half from now), to compete in figure and/or bikini competitions. Maybe when it comes right down to it we'll (trainer, nutrionist, and myself) get to the point where I should be competition ready and decide my body isn't right for it. I dunno. But I'm gonna at least look like a figure competitor, even if I don't actually compete.
What's it gonna hurt? Nothing. What's it going to help? Everything.
I plan to have a new goal in front of me, be it a competition, a race, a new body fat level, or adding more muscle, at all times. And I plan to always attend Weight Watchers meetings and weigh in weekly. Why? Because I know if I don't, eventually I'll gain the weight back and go back to what I was. I must ALWAYS be accountable. That's just the way it is.
This is my plan, and I'm sticking to it! What's yours?
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