I know I have told you before on here that strength training is the key to weight loss. I train people via the many distance-based tools available: telephone, Skype, internet, email, webcam, etc. How do I make sure that you are doing what I say?
First, I send you a workout. Second, I make you Skype or turn on a webcam. You get to show me how you intend to do the basic moves in your workout before weight is applied. We work this way to make sure that you know the key parts of good form, and the critical things not to do.
Now, I have added something for those of you who do not train with me. Next month I will be adding some items to my Go To Training account for everyone! :) Please clap excitedly now...
I will go through the bodybuilding bible, otherwise known as Strength Training Anatomy, and demonstrate the moves discussing form. I will also put up a fun little contraindications to exercise quiz that you may take for free...or, maybe I'll make you at least subscribe to this blog...or something. We will see when it is up.
If you want a chance to get your BCA completed for free, email your questions to information@haneylifestylemanagement.com with a subject of "Wednesday Question" or similar so that I can figure out that is what you want. I answer one question the next week, and that submitter gets a free Warrior caliper and Orbi-Tape set!
Until then, keep training and send me your questions!
OOh, and I have some good journal review items for tomorrow...
Showing posts with label #workout. Show all posts
Showing posts with label #workout. Show all posts
13.7.12
19.5.12
Meet Our Workout Buddies
Trainers don't typically workout alone in a dark corner of the gym...and neither do we. So, to round out our posts even more, we have given our gym rat workout buddies ability to post. At least until they embarass us too much. ;)
These are not people who pay us or who we pay. They are the friends and family who inspired this company and are still there pumping the iron and logging the miles with us. So, enjoy what they post...if they do...we caught them off guard with this! Heehee
Since they are not part of the company (Haney Lifestyle Management), anything they say is not to be construed as advice by the company, representation of the company or anything other than anthor person's opinion...take it or leave it at your own discretion. None of us, nor them, are liable for your decisions. :D Hey, we have to keep the frivolous lawsuits at bay somehow.
To a happy and healthy weekend!
These are not people who pay us or who we pay. They are the friends and family who inspired this company and are still there pumping the iron and logging the miles with us. So, enjoy what they post...if they do...we caught them off guard with this! Heehee
Since they are not part of the company (Haney Lifestyle Management), anything they say is not to be construed as advice by the company, representation of the company or anything other than anthor person's opinion...take it or leave it at your own discretion. None of us, nor them, are liable for your decisions. :D Hey, we have to keep the frivolous lawsuits at bay somehow.
To a happy and healthy weekend!
7.12.11
Lab Rat 1.1a - Week 1 Re-Do
Here is the quick and dirty workout (as always, use at your own risk...provided for informational purposes only), with my notes below. The TRX moves are my design (may be the same as someone else, but inadvertently), and I will post pictures in the morning. Sorry for the delay, but had an emergency and wanted to make sure this was published.
1. Run - 10 minute warmup, 8x45 second sprints with 45 seconds jogging/walking recovery, 10 minute walking cooldown.
2. TRX - Front squat (single leg), Power squat (single leg), Leg curls, Bent row, Incline press, Bent lateral raise, Arm Curls, Reverse crunch, Side crunch (single leg)
3. Run - 30 mintues easy.
4. TRX
5. Run - 10 minute warmup, 4x90 second hill climbs with 90 second descents, 10 minute jogging cooldown.
Alright, so what does that mean?
1. I jogged until I was comfortable (about 8 minutes), then sprinted for 45 seconds...a comfortable sprint, not something I was out of breath after 5 seconds with...I managed to jog between the first 5. After this, I was walking between them, which led me to modify the end to walking. I was looking for 125 HR on my monitor within 30 seconds of recovery. It hurts the next day but feels good. I am working on increasing my 5k speed.
2. Hard to describe without the pictures. I did 10 each (10 each side for singles), and will up for week two. I think it hit most of the full body. Try not to stop during it. If single leg stuff is too hard, start with both feet on the ground, and build.
3. Uhm, yes. HR should be kept well below 80% of your max for this one.
4. Repeat 2.
5. Ok. This is the big one. I kept the same pace throughout. Do not plan on slowing on the hills, so start at a slow pace. I kept the same pace on the downhill. This is not a use your neighborhood and go up and down bumps. If you can't go a steady 90 seconds up, find a new hill. Keep the same pace on the cooldown. If you practice at a steady pace, hills on races will be inconsequential...except on the California 70.3...but that is another story.
Do not put more than one workout in a day, and you get two days off in the week. This will help you; took my extra one the day after the first run as it beat me up! Use your equipment, HR monitors are a must, and if you don't have a great Suunto set-up like I do, there are plenty of ways to track your pace on your smartphone. Make sure that you drink enough water...64 oz to 80 oz a day plus extra to replace sweat while working out.
Keep a log of your feeling during the run and the next morning. Are you having trouble controlling your HR or are your muscles setting the pace? This is especially important to discern during the 5th workout with the steady pace. If you are having to work to keep your HR down, even when breathing easy, you need to focus on cardio during your recovery. If you are feeling the fatigue in muscles first, more TRX for you! Now, do you see why it is hard to post a generic workout? Nothing is a perfect fit...but, my hope is two-fold:
-Most importantly, get out and do something. If you can follow a workout, any workout (almost), is better than none.
-Hopefully, you will see the need for a personalized plan to get you to your goals. If not through our company, find a trainer at a local gym. It's worth the money.
If you have questions, please post them here so that all may see, and I will respond.
See you next week.
1. Run - 10 minute warmup, 8x45 second sprints with 45 seconds jogging/walking recovery, 10 minute walking cooldown.
2. TRX - Front squat (single leg), Power squat (single leg), Leg curls, Bent row, Incline press, Bent lateral raise, Arm Curls, Reverse crunch, Side crunch (single leg)
3. Run - 30 mintues easy.
4. TRX
5. Run - 10 minute warmup, 4x90 second hill climbs with 90 second descents, 10 minute jogging cooldown.
Alright, so what does that mean?
1. I jogged until I was comfortable (about 8 minutes), then sprinted for 45 seconds...a comfortable sprint, not something I was out of breath after 5 seconds with...I managed to jog between the first 5. After this, I was walking between them, which led me to modify the end to walking. I was looking for 125 HR on my monitor within 30 seconds of recovery. It hurts the next day but feels good. I am working on increasing my 5k speed.
2. Hard to describe without the pictures. I did 10 each (10 each side for singles), and will up for week two. I think it hit most of the full body. Try not to stop during it. If single leg stuff is too hard, start with both feet on the ground, and build.
3. Uhm, yes. HR should be kept well below 80% of your max for this one.
4. Repeat 2.
5. Ok. This is the big one. I kept the same pace throughout. Do not plan on slowing on the hills, so start at a slow pace. I kept the same pace on the downhill. This is not a use your neighborhood and go up and down bumps. If you can't go a steady 90 seconds up, find a new hill. Keep the same pace on the cooldown. If you practice at a steady pace, hills on races will be inconsequential...except on the California 70.3...but that is another story.
Do not put more than one workout in a day, and you get two days off in the week. This will help you; took my extra one the day after the first run as it beat me up! Use your equipment, HR monitors are a must, and if you don't have a great Suunto set-up like I do, there are plenty of ways to track your pace on your smartphone. Make sure that you drink enough water...64 oz to 80 oz a day plus extra to replace sweat while working out.
Keep a log of your feeling during the run and the next morning. Are you having trouble controlling your HR or are your muscles setting the pace? This is especially important to discern during the 5th workout with the steady pace. If you are having to work to keep your HR down, even when breathing easy, you need to focus on cardio during your recovery. If you are feeling the fatigue in muscles first, more TRX for you! Now, do you see why it is hard to post a generic workout? Nothing is a perfect fit...but, my hope is two-fold:
-Most importantly, get out and do something. If you can follow a workout, any workout (almost), is better than none.
-Hopefully, you will see the need for a personalized plan to get you to your goals. If not through our company, find a trainer at a local gym. It's worth the money.
If you have questions, please post them here so that all may see, and I will respond.
See you next week.
22.11.11
Lab Rat 1.1 - Do NOT Try This at Home
Ok. So, my short version of advice: Do not plan on using either of these unmodified for strength/resistance training post-partum. The core workout from The Complete Book of Core Training (c) 2006 is an excellent core workout, but not strength. If you follow another strength program, I could recommend it for the core portion (if not provided). It starts extremely easy. This is probably another reason why I don't like it. :) TRX - Military Fitness Guide (c) 2007 is a decent attempt at getting your full body moving. The moves are too complicated or require too much starting balance for new mothers, especially those who haven't worked out much in the past. For the complexity, they don't address enough of the major muscle groups effectively. So, we will call this my experiment week. No need for you to repeat. I will add in an extra week at the end, so the nine week program will be 10 weeks of posting.
The up-side is that if you try to combine these, you will feel a lot of solid core work. They do provide balance and stability training (almost to excess); what I really wanted to ensure made it into the end workout. I like the TRX very, very much. It will continue to be the focus of the workouts because of one simple thing: body mass. The workouts themselves are getting scrapped completely, and I am writing new ones. I am trying to give you a strength workout from home. This allows anyone with a door or outside on a tree...I live on a boat...no excuses...to manipulate their body weight into dead weight (i.e. your resistance). (Picture of my setup at the end.)
Since I am changing the workout so drastically, I am going to post it at the end, vice beginning, of the week. I will let you know how the lab rat fares, and you can follow along a week behind (at your own risk, provided for informational purposes only, I am not liable for your actions...you get the picture). Please comment all you want. I will approve them all as long as you would let your child read them. :)
Lab Rat's Top 10:
1. Lots of core = sore abdominals = happy rat.
2. Difficult moves for a short door.
3. Not enough leg muscle recruitment.
4. Good arm strength requirements.
5. More strength was maintained than I expected through the past two months.
6. More stamina is gone than I had hoped.
7. My body is craving cardio (not normal for me).
8. Body feels tighter (that annoying just had a child squishy feeling is gone). (MY FAVORITE!)
9. Was excited that the 2-month old liked watching and the 2-year old tried to work out.
10. Have to watch not pushing too hard too fast. This is the big one if you were active as late as possible in pregnancy. My body now has a taste of working out and wants to "go, go, go!" in the words of my 2-year old. For me, completing a workout that I want any of you to be able to use (assuming you are in reasonable health) will keep me grounded. Find something that will do the same for you. Otherwise, I can see injury trying to crop up just when we take off.
To New Moms!
-Crystal
The up-side is that if you try to combine these, you will feel a lot of solid core work. They do provide balance and stability training (almost to excess); what I really wanted to ensure made it into the end workout. I like the TRX very, very much. It will continue to be the focus of the workouts because of one simple thing: body mass. The workouts themselves are getting scrapped completely, and I am writing new ones. I am trying to give you a strength workout from home. This allows anyone with a door or outside on a tree...I live on a boat...no excuses...to manipulate their body weight into dead weight (i.e. your resistance). (Picture of my setup at the end.)
Since I am changing the workout so drastically, I am going to post it at the end, vice beginning, of the week. I will let you know how the lab rat fares, and you can follow along a week behind (at your own risk, provided for informational purposes only, I am not liable for your actions...you get the picture). Please comment all you want. I will approve them all as long as you would let your child read them. :)
Lab Rat's Top 10:
1. Lots of core = sore abdominals = happy rat.
2. Difficult moves for a short door.
3. Not enough leg muscle recruitment.
4. Good arm strength requirements.
5. More strength was maintained than I expected through the past two months.
6. More stamina is gone than I had hoped.
7. My body is craving cardio (not normal for me).
8. Body feels tighter (that annoying just had a child squishy feeling is gone). (MY FAVORITE!)
9. Was excited that the 2-month old liked watching and the 2-year old tried to work out.
10. Have to watch not pushing too hard too fast. This is the big one if you were active as late as possible in pregnancy. My body now has a taste of working out and wants to "go, go, go!" in the words of my 2-year old. For me, completing a workout that I want any of you to be able to use (assuming you are in reasonable health) will keep me grounded. Find something that will do the same for you. Otherwise, I can see injury trying to crop up just when we take off.
To New Moms!
-Crystal
15.11.11
Lab Rat 1.0: 9 Week Post-Partum Plan
Here is the plan:
NOTE: This LabRat will be published weekly at the end of the week and labeled by week. There is not enough day to day difference to require me taking up room here.
I was 7 weeks post-partum at the beginning of week one (picture below from the past week), have hiked twice, walked a bunch and rode a bike once in the interim. I was going to do nothing, but that would have driven me totally batty. I feel the most out of shape I have in a long time. The picture may not show it, but I have lost muscle strength and cardiovascular ability. Hiking was a chore. I must assume I have traded it for fat.
So, below is my BCA. This will also show you what BCA means to our company, though yours will be prettier and have an explanation of how to apply the details. I have also included the texts I am using as a jumping off point.
1. BCA: DO NOT use my numbers. They are very different from most as I run a 5 meal/day athletic program for a ridiculously fast metabolism plus breastfeeding. All of these things get taken into account in your personalized one. You get one full page with the numbers and what they mean (even more than I put here), and a second page of what you need ot do with them to support your goals.
132.5 # (10# heavier than at conception)
11% body fat (5-6% more than at conception)
117.9# lean muscle mass
2287.5 Total Calories per day
86.4g Carb per meal
5.5g Fat per meal
15.6g Protein per meal
2: Texts: TRX - Military Fitness Guide (c) 2007 and The Complete Book of Core Training (c) 2006 First Ed. As I have said, these are my jumping off point. I will complete the first week using the texts verbatim and let you know how it goes. After that, I will borrow from them, but create my own plan that adds in cardio and focuses on items I think are important. You may be asking one of two questions now: (a) Why not just follow them? (b) Why wait for cardio?
(a) Published plans are great tools to start with. However, the same rule for why each of our plans is different for our clients applies: Each of us is different. So while the are many assets out there to aid in our planning, the plan is going to be tailored to meet my changing needs. The only reason I am not tailoring it from day one is to get an idea (in a week) of how the average person would do if they used these un-tailored for the full time. I will provide my recommendations so that, in case you don't want to pay us to train you, you have something that is more useful than the plans alone.
(b) I want to have an accurate assessment of my basic muscular strength at the beginning and end of the week to help with "(a)" above. If it weren't for this, I wouldn't skip it. This is important to me as it will help my recommendations. (And, I have done some little cardio bouts as listed, so have an idea of their general impact.)
To Fitness!
-Crystal
NOTE: This LabRat will be published weekly at the end of the week and labeled by week. There is not enough day to day difference to require me taking up room here.
I was 7 weeks post-partum at the beginning of week one (picture below from the past week), have hiked twice, walked a bunch and rode a bike once in the interim. I was going to do nothing, but that would have driven me totally batty. I feel the most out of shape I have in a long time. The picture may not show it, but I have lost muscle strength and cardiovascular ability. Hiking was a chore. I must assume I have traded it for fat.
So, below is my BCA. This will also show you what BCA means to our company, though yours will be prettier and have an explanation of how to apply the details. I have also included the texts I am using as a jumping off point.
1. BCA: DO NOT use my numbers. They are very different from most as I run a 5 meal/day athletic program for a ridiculously fast metabolism plus breastfeeding. All of these things get taken into account in your personalized one. You get one full page with the numbers and what they mean (even more than I put here), and a second page of what you need ot do with them to support your goals.
132.5 # (10# heavier than at conception)
11% body fat (5-6% more than at conception)
117.9# lean muscle mass
2287.5 Total Calories per day
86.4g Carb per meal
5.5g Fat per meal
15.6g Protein per meal
2: Texts: TRX - Military Fitness Guide (c) 2007 and The Complete Book of Core Training (c) 2006 First Ed. As I have said, these are my jumping off point. I will complete the first week using the texts verbatim and let you know how it goes. After that, I will borrow from them, but create my own plan that adds in cardio and focuses on items I think are important. You may be asking one of two questions now: (a) Why not just follow them? (b) Why wait for cardio?
(a) Published plans are great tools to start with. However, the same rule for why each of our plans is different for our clients applies: Each of us is different. So while the are many assets out there to aid in our planning, the plan is going to be tailored to meet my changing needs. The only reason I am not tailoring it from day one is to get an idea (in a week) of how the average person would do if they used these un-tailored for the full time. I will provide my recommendations so that, in case you don't want to pay us to train you, you have something that is more useful than the plans alone.
(b) I want to have an accurate assessment of my basic muscular strength at the beginning and end of the week to help with "(a)" above. If it weren't for this, I wouldn't skip it. This is important to me as it will help my recommendations. (And, I have done some little cardio bouts as listed, so have an idea of their general impact.)
To Fitness!
-Crystal
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