Tallahassee Boot Camp

Starting 2016 Feeling Weak as a Kitten

It’s been so long since I’ve added to my blog. I’ve said this before and I’m embarrassed to say it again. I’m dusting off the blog and getting busy again.

I’m realizing that running a business that requires keeping up with social media, emails, newsletters and marketing and that the writing I love to do and that I’m passionate about, falls by the wayside. That has become the case with my blog.

As soon as I received my 2016 Passion Planner in the mail, I sat down and scheduled time each day to write. I made it as important as any other appointment I schedule. I find that I do better when I schedule things in my planner. I’ve scheduled time to work and time to work out as well

I set the timer on my phone for an hour for each and don’t stop until the timer goes off. That means, no Facebook, no chores and no distractions during that sacred time.

This past year has been tough. I have been sidelined by injuries, surgeries and life. I have hardly worked out since July and am now out of shape and carrying an extra 20 pounds.

After my last Powerlifting meet in July, I finally had the thumb surgery that I had put off for a year. Up until my Carpal -Metacarpal Arthroplasty surgery, I had been training in extreme pain. I sucked it up and continued training knowing that my surgery was scheduled the week after my meet.

I had high hopes for that meet but my numbers (weight lifted) went down during the last months of training. My confidence was crushed with each training day. I would look back at my numbers from the previous year and I wasn’t even close. I wanted to back out and use the pain as an excuse, but the real reason was because I knew I would not do well. I also knew I had to compete. The reason was much bigger than me.

My 20-year-old son, who has always lacked confidence and didn’t like to have attention on himself, was competing for the first time. I was so proud that he was finally putting himself out there. I knew it was such an accomplishment for him personally just to register, knowing that he may not be the best.

I had to set the example. I had to show him that I too could step out of my comfort zone knowing that I would not do well. It was important to me because I know that the lack of confidence I’ve had my whole life and my negative self-talk has been his model. I regret that.

He did great. He set PRs and more importantly, ignited a passion within to continue competing

I, on the other hand, have decided not to. It’s not because of my confidence. It’s because I have set other goals that are more important to me; goals that I have put aside so I could focus on my powerlifting.

I got with my coach and set my goal of completing the RKC’s Iron Maiden Challenge. If you’ve read through my posts you’ll see that that has been one of my goals for several years. That is the goal that I am passionate about.

The Iron Maiden is a huge feat of strength, one that requires consistent training and lots of patience. It’s a goal that does not come easy and may take me a year or longer to achieve.

The challenge is to press, pistol squat and do a pull up with a 24 kilo Kettlebell. That is 53 pounds. Fifty- three pounds of iron; a weight that is so far out of reach at this moment. That is why I have to do it.

My goal goes way beyond just the Iron Maiden. I want to do it to prove to myself that nothing is impossible just because I’m 53 years old. More importantly, I want to inspire and ignite passion in women who think that they cannot accomplish big things because of their age.

So, follow me, better yet, join me in setting a big scary goal and let’s show ourselves and the world that we are strong and powerful no matter our age.

Laurel aka, Super Strong Nana, who is weak as a kitten right now.

playful-kitten-6683

 

 

 

 

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A Goal Without a Plan is Just a Wish

This quote by French author, Antoine de Saint-Exupery hits the nail on the head for me and for pretty much everyone I coach and train. One of the things I like to do when I meet with clients is to get them to set a goal. This is what I get, “I need to lose weight”, “I’m going to try and lose weight”, “I would like to exercise more”, “My Doctor said, I need to lose 50 pounds”, “I want to get in shape”, “I want to be more toned” and my personal favorite, “I need to lose (fill in the blank with unrealistic number) for my wedding next month”.

So without a plan of action, these people; without intervention, will continue spinning around in the cycle of diet hopping, changing workout plans and trying every quick fix available on late night TV, only to find themselves right back where they started.

Does this sound like you?

The answer is simple. Set a realistic, specific, exciting goal that when accomplished will have you jumping for joy and feeling so empowered that you are ready to take on the world.

Here are the steps:

1. Make a goal. Be as specific as possible! If you want to lose weight, how much? Is it realistic? Do you want to hike a mountain in a foreign country? Is it realistic? This goal does NOT have to be about weight loss. It can be about anything. The process is the same.

2. Write it down! Get that goal on paper. I prefer good ol’ pen and paper as opposed to the computer. There is something about the person connection of writing that seems to have more power. Having a goal, no matter how good floating around your head with everything else is going to get lost, so write that sucker down.

3. Write it down. Yes, it’s that important. Put it somewhere you can see it throughout the day.

4. Get support. Ask positive people and family members for support. Have them join you. Stay away from those who discourage you with well-meaning comments like, “You don’t need to lose weight, you are fine just the way you are”. Yes, you may be fine, but are YOU happy with where you are? That is all the matters.

5. Set a date. Your goals need to have a sense of urgency or they will never happen. Again, be realistic. If you have a lot of weight to lose, give yourself 6 months to a year. If you reach your goal before that…AWESOME!! If you plan to run a marathon or climb a mountain, make arrangements, pick a race far enough away that you have plenty of time to train without getting injured.

Here is an example of my goals that are written at my gym for all to see. To my surprise, I’ve reached and surpassed a few of them and had to make them bigger.

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Super Fun Workout

I’ve recently let the guys from Tallahassee Strongman use my gym for their training. I decided to join them when I could between my other workouts.

These workouts are tough but so much fun. I leave feeling empowered and proud that this almost 51 year old grandmother can accomplish amazing feats of strength. I know that many women and men my age feel that it’s time to slow down. They are afraid that hard challenging workouts are not in their cards anymore. I’m here to tell you that it’s not true.

With proper progression and a solid program that includes joint mobility and movement prep along with recovery, almost anything is possible.

I am constantly inspired by people my age and older who do not let the aging process slow them down. I am in awe of those people doing Ironman, marathons, powerlifting and other seemingly impossible workouts.

They motivate me to continue to get stronger and more fit. My golden years are going to be my best ever!

Here is a video of Sunday’s workout with the guys. I pulled and SUV and did a 115 pound atlas stone lift. Now that was fun!

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Superstrong Nana Gets a Little Lazy

It’s not what you think. My laziness has to do with keeping up this blog. I am responsible for 3 different blogs, one of which is due once a week for our local paper, The Tallahassee Democrat.

I wrote what I think is a good blog and I decided to repost it here.

It’s Sunday. Thanksgiving was four days ago. It’s time to put down the fork, toss the leftovers and get back to sensible, healthy eating. I write this blog for you, but also for myself.
I would love to tell you that I am one of those trainers whose Thanksgiving dinner consisted of roasted turkey, vegetables and sugar free, fat free pies, but I’m not. I’m normal and yes, I went way, way overboard these past few days. Due to a snafu in my plans of ordering my entire meal online and happily spending my day visiting with family instead of being in the kitchen all day, we ended up with nothing but one Turducken and two pies. That’s what happens when you send your husband out to the grocery store to pick up the meal.
Thank goodness I had the foresight to make stuffing. I threw together some mashed potatoes out of a bag leftover from a week before. That left us with meat, starch and pie. The vegetables I ordered were left deserted at the grocery store as well as the rest of our side dishes.
The only vegetables at our table were the Gerber First Bites green beans that my grand daughter happily gobbled up from the tray of her high chair. Even if I glued the tiny pieces together with maple syrup, it would have given us one green bean a piece.
With a belly full of starch and sugar, I spent the rest of the day on the couch. My carbohydrate coma and lethargy dashed all of my hopes of getting in a good workout. Eating too much of the wrong foods have that effect on me. I know that what I eat and what I put into my body have a direct effect on my energy and my mood. I also know that starches and sugar set me off on a binge much like a drug addict searching for that next high.
My October issue of the IDEA Fitness Journal had an article on food addiction and the effects of sugar on our brain chemistry. Without going into all the science behind these studies, the gist of the article states that hyperpalatables such as sugary, starchy, fatty and salty foods have a direct effect on dopamine; the neurotransmitter that signals when rewards are present, motivates us to seek rewards, promotes exploring and learning about rewards and maintains awareness about reward related cues. It goes on to say that Cocaine and Heroin target and hijack this reward system and so do appetite controlling hormones.
Nora Volkow, MD, director of the National Institue on Drug Abuse used PET scans and radioactive chemicals that bind to dopamine receptors in 2001 and their research revealed that obese people had fewer dopamine receptors in the brain’s striatum (reward center) and therefore had to eat more to experience the same rewards or “high” as people of average weight.
Studies with rats showed that when they were given free access to typical hyperpalatble foods, their brain structure changes the same as if Cocaine were ingested. Functional MRI studies proved that both obese and lean women who demonstrate addictive behavior around food show the same pattern of neural activity as a chronic drug user: high levels of anticipation and low levels of satisfaction after consumption.
There is hope. The book; The Hunger Fix: The Three Stage Detox and Recovery Plan for Overeating and Food Addiction by Pam Peeke, MD, MPH, FACP goes into detail about how reducing stress, regular exercise and a diet rich in Omega-3s can have a positive effect on our brain chemistry. For more detailed information, I recommend you get the book.
One thing we must do however is to detox. Pick a day and make a decision to stop eating those “foods” that keep you in the cycle of addictive eating. Be prepared with lots of healthy foods such as fruits, vegetables, nuts and lean sources of protein. If you aren’t already; start exercising. Even getting out for walks will have a positive influence on your stress levels and mood. Surround yourself with people who will support you in this endeavor and avoid those who sabotage your efforts.

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Super Strong Nana is Getting Stronger

Working out alone is getting easier, obviously the blogging is not. It’s not that I don’t have stuff to write, it’s just that I get lazy when it comes to writing. It’s really a lack of discipline. I’m finally getting more disciplined with my workouts but now I have to carry that over to my home and work life.

A lot has happened since my last blog. I have continued working with Brett Jones. We Facetime every couple of weeks and he sends me workouts based on my goals.

As I have mentioned before, my goals include completing the RKC Iron Maiden Challenge in the next year. That includes a pull up, press and pistol squat with a 24 kilo (53 pound) Kettlebell as well as a double body weight deadlift.

So far I have been doing weight ladders for Turkish Get Ups and pressing. It’s been 4-5 sets of 1 rep using different weights. I’ve also been doing single DL, Squats, pull ups and single leg DLs.

When I received my first workout, I was shocked to see a single get up with a 24 kilo bell. I was directed to just do it as far as I can. I was certain I couldn’t do it, so I chose a lighter weight the first time. The second time, I decided to use the 24k but just do the roll to press and see how that went. I felt pretty solid and I ended up doing a full TGU on both sides!

http://youtu.be/SzNZKej249c

One thing I had to learn about PRs (personal records) is that they are elusive. I just assumed that now I would always be able to do my Get Ups with a 24 kilo and my presses with a 20 kilo. Wrong!!

Some days I can’t even come close and once in a while I can do it with ease.

The next few weeks have me backing off on weight and focusing on reps. One important thing is that you should never train your max all the time. I used to do that and ended up getting hurt. I’m pretty confident that when I go back to the heavy singles, I will be much stronger and my PRs will become my normal.

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Superstrong Nana says, Suck it 50

Just thought I would start a Facebook album with pictures of me defying my age. I hope this inspires you and shows you that age is just a number.

At 50 years young, I am in better shape and much stronger than I have ever been. I am making time for movement prep and proper warm ups so that I can workout for the long haul.

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Super Strong Nana gets a Movement Screen

I can’t believe it’s been over a month since I’ve blogged. To all of my readers, (mom) I apologize.

I’ve committed to writing a weekly blog for the Tallahassee Democrat and have basically neglected this blog. No more! I’m back and I have so much to tell you.

First of all, after having been registered for almost a year, I finally got to attend the Summit of Strength in OK. It’s my favorite workshop and I’ve attended for the past 3 years.

One of the things I did when I got there was to meet with Master RKC and all around awesome guy, Brett Jones for a Functional Movement Screen. I wanted to be assessed by someone who really knows their stuff and Brett is the man. I was nervous and even considered “practicing” the screen so I would get a good score. Yes, it’s dumb but I wanted to make a good impression. Having movement issues when I consider myself in great shape is kind of embarrassing. I thought it would reflect on what kind of person I am.

I know we joke around about having movement issues does not make you a bad person, but I guess I thought it would. God forbid Brett thinks I’m a bad person.

Getting a movement screen was eye opening. I thought my scores would be much higher. I was a bit embarrassed and wanted to argue some of the scoring. But the beauty of the FMS is that it’s standardized and there is very specific criteria. When done by a certified FMS, there is no discussion. It is what it is AND it doesn’t make you a bad person!

So, many of you know I am freakishly flexible. Doing a deep overhead squat is easy for me. Shoulders move well and I can hit rock bottom. That is all great but what happens in a deep squat for me is that one of my feet turn out. Doesn’t seem like a big deal, but that tells me that something is going on with that side of my body. I want to fix it and do my squats without any compensations. Brett tested my ankle mobility which I thought would be off the charts…nada. Maybe that has something to do with my deep squat.

The rest of the screen was ok and we started on my corrective exercises. Brett explained that being hyper-mobile without stability was my problem. It’s important to have both to move well and help prevent injury.

My corrective exercises are pretty simple except for the half kneeling balance drill. That sucks! In a half kneeling position with front foot lined up with the down knee, I have to focus on keeping my pelvis level and centered. I can do just a few seconds before I tip over. When I was doing it my way, with my pelvis tilted, I could balance all day. But that is what we call a compensation and a lack of stability. The other corrective is the posterior rock with a stability ball. That one is great and I can feel my core firing but it’s one of those that looks pretty goofy. No way would I do that one in public or even in front of my workout partner.

I was feeling great and pretty excited until Brett told me not to workout (my regular workouts) for 2-4 weeks while I worked on my corrective exercises. I was deflated. I was just getting in a groove and getting strong and the thought of not working out was upsetting.

So during the Summit, I did my correctives and just a few “green light” exercises such as get ups, and super slow, light goblet squats. I missed out on quite a bit but still enjoyed and learned so much from the instructors.

A lot of the weekend was spent on movement, breathing and honing our skills. I know that the better I move, the stronger I will be. Going for max strength or even fitness with compensations is a set up for injury. Compensations are my enemy. I want to move well, be flexible and stable, strong and durable. I want to be able to workout for the rest of my life and I know if I don’t take the time to fix these issues, I won’t be able to.

Corrective exercises are not fun, not sexy (well, maybe the Posterior Rocking would turn someone on) and certainly not exciting. You won’t see me bragging about my ankle drills on Facebook and you won’t see me tweeting about my Thoracic rotations. But I know if I put in the time now, it won’t be long before I’m back online bragging about big gains in my fitness and strength.

If you are local and would like more information on getting a movement screen and corrective exercises, please leave a comment. I am certified in Functional Movement Screening as well as Z-Health.

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Super Strong Nana is Sticking to a Plan

Yes, it’s worthy of a headline. If you read my last post, you have learned that I have exercise ADD. I spend a lot of time on the internet and I spend a lot of time reading about other people’s workouts and accomplishments. I get distracted and off track. I then end up starting a whole new workout program which may or may not be in synch with MY goals. Part of my problem is that I like to see if I can do something that someone else has done. There are a lot of strong women out there and I aspire to be one of them. My problem is that in the past, I just tried to incorporate random stuff into my workouts and have found that I haven’t improved on my own goals.

That all changed a couple of weeks ago when I made a decision to stick to a plan to help me reach my goals.

I’m entering my 2nd week of sticking to a workout plan. I have to admit, the hardest part is not getting distracted and not adding to it. I can already see improvements in my strength. My max one time Deadlift was 175. I did that once last month. Most of the workout days call for 2 sets of 5 reps so I’ve been using 135 pounds. I know that doesn’t sound like much but for me, it’s pretty tough. I have found that by the middle of the 2nd week, my 135 pound effort does not take as much effort. It’s getting easier. Pressing is still hard for me as well as the pull ups. I did notice strength I did not have before. I have been trying to climb our 12 foot wall with the rope but without using the foot holds. I’ve never been able to do this with just the rope. While doing a demo of wall climbing for our last Adventure Race Camp, I climbed up the wall..without the foot holds! My intent was just to show those who could, how to do it with just the rope and before I knew it, I was at the top of the wall, much to my surprise. So even though, I didn’t think I was making much progress in my pull ups, I was making some serious progress.

Although I am getting bored of doing the same thing, I love that the workouts are quick. The best part is that since I am not maxing out every time, I have energy left over to work on practicing some of the skills I need for strongman competitions.

If you find that your workouts and goals are all over the place, you owe it to yourself to check out Easy Strength.

Since I have energy after all of my workouts, I get to end with some fun skill work.

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10,500 pounds of Kettlebells and 50 pounds of food

I have so many exciting things to share from the last week but today I will focus on the incredible deliveries I received.

Finally after months of waiting, I finally got notice that my 10,500 pound order of Dragon Door Kettlebells were going to arrive today. They gave me a 2 hours window and I did my best to plan my day around that. First thing I had to get done was a quick workout with my buddy, Jane at my gym. Since Jane doesn’t drive, I agreed to take her to her massage appointment, because after all, who wants to have to ride a bike home after getting a massage?? As far as I’m concerned, I probably saved her life.

I dropped her off and went home to await her text telling me she was ready to be picked up. Just as I pulled up my driveway, the Fed-Ex truck pulls up. My first thought was that my husband ordered another box of cigars, but I saw that the driver was getting out a dolly. If that was cigars, my husband would be in big trouble. It was my food order from Meal Movement!! Fifty pounds of fresh, wholesome eggs,vegetables and meat, that are flash frozen and delivered on dry ice. My food woes are solved!

My plan was to clean out my freezer to make room but I forgot, so I had to cram all of that food anywhere and everywhere I could. I took out some of the packets of veggies so you could see how fresh they are.

This is my second order from Meal Movement. I was afraid of trying a food delivery service especially after reading about all the preservatives in other more popular services, but MM impressed me. It’s not loaded with any junk. There are no starches and best of all the food is so good that my husband and teenage son love it. You could order the 28 days of meals for yourself and really expect to lose weight or do as I do, order it to have a ton of healthy meals that take just seconds to heat up.

It saves us from eating crap and ordering out all the time when we get too busy to cook. It takes away all of my “I can’t eat healthy” excuses. The food is delicious, portion controlled and inexpensive. Don’t just take my word for it, check out Meal Movement for yourself.

No sooner did I get my food put away that I got a call from the shipping company that the Kettlebells were on their way to my house! I must add that I did manage to pick up Jane and drop her limp, relaxed body off safely at her home.

So, as you can see, it’s been quite a day!

If you or your gym want the best Kettlebells on the market, please contact me. I’ve got a few ton to sell. If you aren’t sure about the quality of all the different Kettlebells out there, I made a video.

Now to find a bunch of friends to help me unpack crates and store these bells…Anyone? Bueller?

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My Latest Gadget

Those who know me know I love gadgets. The more bells and whistles the better. I feel naked if I don’t have my heart rate monitor, iphone, super duper headphones, iphone case for running, the perfect shoes, socks etc.

On Monday my new Blendtec blender arrived. This thing cost me a small fortune but it will replace the other 5 blenders I have sitting around. This came with an extra jar and lid. Score!!

I automatically assume if I just had all the right gadgets, my workouts will be better, my eating will be cleaner and the extra body fat will just fall off.

I spent a couple of weeks researching blenders. I’ve been through every brand from cheap to what I considered expensive (until this purchase). It never fails, after a few months, the blender will start to leak. I always find out when blending something that is super sticky. I’ve had to clean out too many cabinets and drawers from gooey, sticky messes caused by blender failure.

It was between the Blendtec and the Vitamix. Reviews for both were great. It was a tough decision but in the end I went with the Blendtec because it was shorter and would fit under the cabinet but mainly because it had cooler features such as buttons for blending different things. The blender actually will speed up and slow down depending on what you are blending. Clean up is as simple as adding a drop of dish soap and pressing the pulse button for a few seconds and then rinsing.

I really love the idea of making smoothies for a meal or two during the day. I want to get into making green smoothies and cramming as much healthy stuff into one cup as possible. I am not one who will sit down and eat a meal for lunch. I prefer to blend something and drink it. I like to keep things simple.

My latest smoothies are made with Amasai, 1/2 packet of Advocare Meal Replacement, 1 packet of Advocare Fiber Drink, 2 scoops of Advocare Muscle Gain, 1/2 packet of frozen fruit and ice.

It tastes great and is really filling. Today I added a bit of Spinach and it still tastes good.

Do you make smoothies? What are your favorite recipes?

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