23.11.11
Daily Lifestyle Fact - 22.11.11
Working out at 80% of your maximum yields the same physiological benefits as if you were training at 100%? Train a little less, and save that extra energy for your races!
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
Lab Rat Info
In lieu of today's lifestyle post, we are going to share how the lab rat posts will work:
1. They will be daily throughout the training period, including Monday rest days. The week starts on Tuesday. (This is our lab rat's normal schedule, but can be adjusted for yours.)
2. The posts will be tagged with #LabRat, and with which series followed by the day. So you will see "#LabRat, #1.1" on the first day of the first experiment and "#LabRat, #3.25" on the 25th day of the third experiment. (This is to make it easy to either find or follow if you only want certain items.)
3. General information will come out either the same day or day prior to the start of the Lab, and will be labeled day 0.
4. Enjoy!
1. They will be daily throughout the training period, including Monday rest days. The week starts on Tuesday. (This is our lab rat's normal schedule, but can be adjusted for yours.)
2. The posts will be tagged with #LabRat, and with which series followed by the day. So you will see "#LabRat, #1.1" on the first day of the first experiment and "#LabRat, #3.25" on the 25th day of the third experiment. (This is to make it easy to either find or follow if you only want certain items.)
3. General information will come out either the same day or day prior to the start of the Lab, and will be labeled day 0.
4. Enjoy!
8.11.11
New Special...New Schedule
Alright, it has finally arrived! Our Veteran's Day sale is up and running...please email us (webmaster(at)springhaney.com) if you have any issues.
Our form mail (contact us page) should be working flawlessly. If you sent a request and haven't heard from us, try again. Or, you can call or email anytime!
And, finally, our updated blog schedule (NEW ITEMS!):
1. Daily Lifestyle Fact - Tuesday and Thursday. Whatever random thoughts cross our mind about diet, exercise and lifestyle management.
2. Your Question - Wednesday (NEW!). Submit your question on our website or on Facebook for the trainer to answer! If your question is used, you will receive a 5% off coupon for services! (Non-transferable, one-time use, void where prohibited, must meet training requirements.)
3. Lifestyle Quiz - Friday am through Monday am. The NEW twist? We will draw one of the correct answers for a FREE BCA! We will post the quiz on Facebook to make it easier to track answers and notify the winners. (Fine print to appear every Friday.) First one this weekend!
4. Post-partum Test - Our trainer becomes a guinea pig. Starting Tuesday (15 Nov), she will be blogging daily about a 9-12 week long post-partum workout which you can complete entirely at home. She will be 7 weeks out of the delivery room to start. We'll also see how it works as her off-season triathlon training! :)
Make sure to subscribe if you haven't already to avoid missing anything.
Have a great week!
Our form mail (contact us page) should be working flawlessly. If you sent a request and haven't heard from us, try again. Or, you can call or email anytime!
And, finally, our updated blog schedule (NEW ITEMS!):
1. Daily Lifestyle Fact - Tuesday and Thursday. Whatever random thoughts cross our mind about diet, exercise and lifestyle management.
2. Your Question - Wednesday (NEW!). Submit your question on our website or on Facebook for the trainer to answer! If your question is used, you will receive a 5% off coupon for services! (Non-transferable, one-time use, void where prohibited, must meet training requirements.)
3. Lifestyle Quiz - Friday am through Monday am. The NEW twist? We will draw one of the correct answers for a FREE BCA! We will post the quiz on Facebook to make it easier to track answers and notify the winners. (Fine print to appear every Friday.) First one this weekend!
4. Post-partum Test - Our trainer becomes a guinea pig. Starting Tuesday (15 Nov), she will be blogging daily about a 9-12 week long post-partum workout which you can complete entirely at home. She will be 7 weeks out of the delivery room to start. We'll also see how it works as her off-season triathlon training! :)
Make sure to subscribe if you haven't already to avoid missing anything.
Have a great week!
22.9.11
Daily Lifestyle Fact - 22 Sep 11
Have you been training for an event, or even a season, and started feeling worn out? Or, started "feeling" something in a joint or muscle? STOP. Chances are you are edging in on overtraining. You don't need to be a pro for this to apply. If you are starting to feel any of these, take a week off. Then try one of your weekend workouts at the end. Chances are you will feel better, stronger and rejuvinated. If you don't, something may be injured and you should visit with your physician. Remeber, it takes longer to heal an injury than to slow down for a week and let your body try to adjust to training.
20.9.11
Daily Lifestyle Fact - 20 Sep 11
Afraid to get in the gym and lift weights? Weight lifting not only tones your muscles, it tones your vascular system...the system that moves blood through your body. Start out with low comfortable weights, work on proper from with us, and then build up to a confident, full-body workout. Your bones and joints will thank you too. Weight lifting helps in ways cardiovascular training alone cannot. You need a healthy balance of both, along with stretching and eating correctly to obtain Peak Functional Fitness! What are you "weighting" for? :)
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