The Wednesday Word — fitness survey

Gooood morning!

Holy moly…I am¬†too sore to workout – so I decided I needed to take the day off. {Live Fit Trainer has 3 days off at the end of the week, since I have been super sore, I dispersed them throughout the week this week}Since I was so sore this seemed like a nice alternative! Get those sore muscles stretched out… blood flowing into them and wake up the brain!

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So, along with my fitness goals, I really want to get back into blogging more frequently. Once a week, but more than once would be awesome! I thought a cool way to do that would be to implement something I devised {or thought I did… although I am sure I’m not that clever!}, called the “Wednesday Word”. Soo, I will post a new fitness survey, a new motivational mantra or photo that I’ve found… something to keep me {and hopefully you} going and excited about health and fitness! ūüôā #iwill #whatisbeautiful

This week I have decided to hone in fitness. I’ve seen this fitness survey floating around the ¬†web… {Over at¬†Carrots ‘N Cake, etc.} I am not a fitness guru or health nut, so my answers are pretty bleh. BUT I thought it would be interesting to see how my answers change during each phase of the Live Fit Trainer. Since I’m in Phase 1 – here is posting numero uno!

Hope y’all are having a great and productive week!

Five Fitness Things I Can’t Live Without:

  1. iPhone –¬†I¬†cannot workout without music!
  2. Nike Free 5.0s –¬†favorite shoes¬†ever
  3. H20 –¬†hydration baybee!
  4. Motivation –¬†sometimes that means pulling up Pinterest, thumbing through a fitness magazine really quick or even just turning on some of my favorite workout songs!
  5. My HUSBAND! –¬†He keeps me motivated and wanting to stay fit. I couldn’t imagine having a partner who isn’t¬†motivated¬†to stay fit and healthy! XOXO!

Most Embarrassing Song I Listen To When I Workout:

  • Britney Spears? — I will¬†always love Britney. I grew up with her and love her – she gets my heart pumping!
  • Little Mix – Wings –¬†This popped up on my Pandora and I love the beat!

Favorite Pre-Workout Snack or Meal:

Egg {usually 1} and Dave’s bread, toasted with coffee —¬† I usually workout in the AM around 5ish, so breakfast is the first thing in my belly!

On My Fitness Bucket List:

  • Complete all 3 phases of Live Fit Trainer – and stick to it!
  • Complete a 1/2 marathon
  • Complete a color run – seems fun!
  • Lose fat – gain lean muscle!

Must Have Tech Tools:

  • iPhone! –¬†cannot live without my music playlists – especially Pandora!
  • I don’t currently have but totally want…¬†Polar FT40!

Top Exercise Gear:

Seriously¬†love my Nike Free 5.0s. I had a foot injury {Morton’s neuroma – no fun!} a while back and ever since have difficulty with the way shoes fit, and flare ups.. ever since I started wearing this style of Nike I have had ZERO problems! These are my favorite!

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Motivational Mantras:

I have quite a few but two that are true to where I’m at right now in my journey are…

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Favorite Strength Moves:

  1. Squats!
  2. Leg Press!
  3. Lunges! —¬†I loathe them, but I feel and see results… it’s a love hate relationship! ūüėČ

I love leg days – probably because I have the most strength and so I feel the best when I go up to a heavier weight.

What are you favorite things?! Copy and repost – just tag me back so I can read and comment! Happy Hump Day!

Ciao,

xoxo

A new fitness plan and outlook!

It seems so easy to fall into a rut in your workout routine. Especially if you have been lifting for the better half of your life. That is where my husband was not too long ago. He was looking for a way to switch up his routine, and shock his muscles! He recently bought a book called¬†The New Rules of Lifting. As soon as he started reading it, he was absolutely engrossed in what the author had to say. He read the book in nearly 2 days! He was so excited about everything this plan included, and I wasn’t really interested until a section came up about the difference in metabolisms between men and women. I admit though, I was skeptical. I wasn’t so sure about it. Then, we realized there was a version written specifically for women! So I immediately ordered the book, and when it arrived, I took was taken aback and also read the book quickly, in about 3 days!

I love the subtitle… “Lift like a man, look like a goddess”! Yeahhhhh… Talk about girl power! ūüôā Whoop!

What I liked most about this fitness plan is although the fundamentals are the same between the plan for men and women, there are still variations which recognize the difference between us. The author, Lou Schuler believes that women belong in the weight room, not using the pretty colored, “Barbie Barbells” {as he refers to them}, but using the same equipment {not machines!} that men use. He also believes that lifting muscle groups in isolation {i.e. having specific days for specific muscles, like ‘leg day’, ‘back and biceps day’, etc.}, is an¬†inefficient¬†way to increase strength and build muscle. Rather, he believes lifting should replicate typical movement types that your body goes through on a daily basis.

The fitness plans are what I was most skeptical about at first. I agreed with his theory, that you should increase your strength in order to build more muscle, and you should do so in a way that your body normally moves. But, before we read this book, we were working out 5-6 days a week! We spent 2 hours in the gym on the weekends. It was something that had become a huge portion of our lives. But Lou and Alwyn {Cosgrove, he wrote the fitness plans} only want me working out THREE DAYS A WEEK?! Say what? ¬†This entire book made me second guess how I have been working out and lifting for my entire life. For instance, if you are trying to gain muscle, endurance training is contrary to the goals you are trying to achieve. Wait, I don’t have to spend 45 minutes on the treadmill anymore?! Lou and Alwyn integrate interval training versus long amounts of time on cardio machines. This is not only a fitness plan, but integrates nutrition and meals that are actually tasty and do-able, and include dessert!¬†I could ramble on, and on about it, but I can’t explain it as well or as humorously as Lou. Buy it… do it!

Now, more about the workouts…

This program is approximately 6 months long with varying workouts. The workouts are broken down into 7 stages. Each stage has an A and B workout, which you do for multiple weeks. I am on Stage 1, and completed my second workout yesterday. Let me just preface by saying I have been working out intensely for the past 6 weeks since we started our new health kick. That being said, these two workouts {A and B} have kicked… my… butt {and ham strings, shoulders, abs, etc., etc.}! ¬†Seriously. Obviously it is too soon in the program to tell whether I am seeing gains in muscle tone. But I think the immense amounts of soreness are a great sign!

Cliff’s note version/ultimate favorite things about this program:

1. Focus on strength, and efficiency and recovery time.

2. Well though out, efficient workouts {in and out of the gym in under an hour and I am sweaty!}.

3. Nutrition focused on feeding your body what it needs to compliment the workout and energy expenditure.

4. Written and built especially for women!!

I am already feeling stronger, and successful. Following this plan I am not hungry and feel satisfied. I am more excited than ever and actually feel as though my goals are attainable and I am going to be strong and still look fit and toned!

Now, for an entirely cheesy, yet accurate picture which captures my utter excitement for this new program…

And if that wasn’t enough… here is a goofy, cheesy, duck face picture I took when testing out the lifting¬†for my very cool mirror pictures! ūüôā

Question: What are you super excited about right now? What is your fitness motivation?

I can’t wait to read your answers!

Psst… by the way, if you haven’t liked my official Facebook page, do it {See that handy little Facebook box to the right?}! I have been posting fun and inspiring things nearly daily. Be sure to like the page to get all of the updates that are not available on the blog.

Ciao!