Cyndi: This Last Week and a Little Spoiler Alert!

Week 12

This is the last week and I am carb depleting. All of a sudden, everything I was eating during the challenge is now suddenly bad. It took away my oatmealL. While this is very doable for a short period of time, I can’t imagine doing this for a long period of time. I don’t usually eat a lot of meat. I had just gotten used to the chicken, turkey, and fish. But…it’s just for a week and totally worth it.

I was told that I would feel weaker and a little drained. At first I wasn’t sure if I was doing it right because I didn’t really feel too tired. Then I tried to lift what I usually lift and that didn’t work so well. I ended up having to cut my weight down and my reps. Ironically I felt good about it because it meant that it was working.

My final reading was really good too. That always keeps me motivated. I lost a total of 17 lbs. of fat and gained some 7 to 8lbs of muscle. My body fat index dropped 8%. Not only did I reach my goal, I exceeded it. I’m ecstatic.

I hope everyone gets the opportunity to come out and see what everyone in the competition has accomplished. Maybe you’ll decide to do the next one. If you see me around and have any questions, please don’t hesitate to approach me. 

Spoiler alert – I’m going to say DO IT!

Catching Up With Cyndi on the Road to Saturday's Physique Challenge Show

Thanks Cyndi for a view into the time leading up to the Physique Challenge on Saturday, November 15th!  

Week 7

It’s starting to be fall and this is my favorite time of year for food. Good timing; I know. Apple cider, apple cider donuts, apple pie, stews, and all the other good comfort foods. Thankfully I also enjoy apple picking and being outside this time of year. So far I have stuck to the picking and eating of just the apples. I did cave and buy the donuts and pies, but I didn’t eat them. Promise. My husband and friends have been helpful enough to take care of the temptations. 

Luckily I also like squash and have added spaghetti squash to my diet. It’s a great way to have some comfort food without too much “comfort”. I haven’t found a substitute for the pie and donuts, but it’s all for a good cause.

My sacrifices are paying off, which makes it easier to say no. Before this challenge, I wasn’t seeing results and it made it harder to say no. I’m quickly beginning to see all the faults of my previous “diet”. When I reach my goal I will eat a slice of pie now and then, but now I will know how to maintain and indulge now and then.

Week 8

Phase 3 workouts are pretty intense but I like the way they are structured. They are challenging and I can see how each phase has built on each other. I probably couldn’t have done this at the beginning. The leg exercises are my favorite because I know I am working big muscles. Big muscles burn more calories.

I am having hard time getting my cardio in. I know that is one thing that I am really having trouble with. In general I don’t like cardio, I have just always done it because it was necessary. It was always hard and the results were very slow. Since gaining more muscle, cardio has become so much easier. I have improved 100% on my run time and overall endurance with intervals. Before I dreaded cardio and now…it’s not so bad. Still wouldn’t say I love it. It’s a work in progress.

From the Training Studio, a Word from Jasmin: Two Exercises You are Not Doing but Should

Two exercises you are not doing but should

(Not all exercises are appropriate for all.  See a trainer for a specified plan that is appropriate to your needs)

Turkish Get Up is a compound exercise which works your entire body in all three planes of motion. Turkish Get Up re-introduces developmental movement patterns (rolling, bridging, kneeling, squatting, standing) which some of us have lost due to today’s lifestyle (too much sitting and spinal flexion).

It promotes:

a) Lower body stability (knee) and mobility (ankle and hip),

b) Lumbar (lower back) spine stability

c) Thoracic spine rotation and extension,

d) Shoulder closed (“unloaded” arm) and open chain (“loaded” arm) stability;

e) Shoulder stability

f) Balance and Proprioception

g) And yes it does make you Super Strong

h) And yes it does burn a lot of calories

Kettlebell Swing is a ballistic type of exercise which purpose is maximal force production. In addition to maximal force production it develops entire posterior chain musculature (hamstrings, glutes, lower and upper back) and abdominal wall. Kettlebell swing can be also used as a conditioning exercise. If you perform it for high reps (20 or more) it will increase your heart rate and burn about 20 calories per minute, which is equivalent to running at a pace of 6:00 min/mile (10mph)

To learn how to do these 2 powerful exercises sign up for our KB class on Mon-Fri at 7am

#flashbackfridayvideo 

Small Group Training!

Trainer Tips: 5 Reasons You are Not Seeing Results

5 Reasons You are Not Seeing Results By Jasmin Lepir

1. Inconsistency
2. Incorrect Intensity
3. You are suffering from case of F.A.D.D. (Fitness Attention Deficit Disorder)
4. You are doing someone else’s workout
5. You are in Love with your Exercise Selection

1- People who work on achieving a goal on a more consistent basis are more likely to be successful than people who do not. It is as simple as that. Fitness is no different. Consistency is a skill. And, just like any skill, it needs to be practiced on a daily basis. Some people are better at it than others. Hiring a Personal Trainer is a great way to stay consistent with your training.

2- Does the intensity of your workout match your goals? How about your frequency? Many gym goers train at the wrong intensity level. Check with one of our fitness professionals to make sure that you are working at the right intensity and getting the most out of your workout.

3- People are made to believe (by some genius marketing firms) that, if they want to see results, they have to do different things all of the time in order to “Confuse their Muscles.” By doing that, you never give your body enough time to see any of the results. Have a professional design you a simple plan and do it for 8 weeks.

4- Whether you want to lose weight, gain muscle, burn fat, jump higher, run faster or all of the above, you need your own plan. If you are doing something you saw in a magazine or online that promises all of this - you are doing someone else’s plan.

5- We all do this. We tend to do things we are good at. However, they may not necessarily be the most effective or most appropriate way to achieve your goal. More often than not, things we “hate” doing in the gym are the best things for us. Have a fitness professional assess your program and make changes if necessary.  

Sandy: Lunchtime Fitness

Hi all, it's been a while, and I’ve missed you!  

I have had some incredible opportunities to meet some of you in person, slipping into classes here and there, and all I can say is that you are ALL crushing it! 

After speaking with many people, I would have to say that the general consensus is that there just isn’t enough time in the day to squeeze a workout in, then day after day goes by of having no time, then before you know it’s been weeks since you’ve seen the gym.

Well, did you know that you could get a very effective workout during your lunch break!  It’s true!  Even if you can squeeze in 15 minutes of time, it will help keep you on track.

If you only have time to stop in at the Works for a quick workout, check out the Expresso Bikes located in the "Keiser" room at the top of the stairs from the main entrance.  They have some short, yet challenging programs you can choose from that will really get your heart pumping as you climb hills and race the other riders on the screen. 

Are you more familiar with the treadmill or the elliptical?  Do some interval training.  Warm up at a moderate pace for 5 minutes, then do 5 – 8 minutes of intervals, increasing your speed or workload for 15-20 second intervals, and for those 15-20 seconds you give it your all, then rest for the remainder of the minute before you bring it up again, at the end be sure to cool down for 2 to 5 minutes.  All in all you are just doing 5 to 8 challenging, calorie burning intervals that will keep your body burning fuel long after you are done.

Want a full body challenge?  Try rowing on the Concept Ergometer, doing the same interval load I mentioned above.  Rowing utilizes all of the muscles in your body if you pay attention to form.

Time is no excuse for falling off the exercise wagon.  You don’t need hours to get the job done!   Give yourself 15 minutes  if you’re in a crunch for time. 

Rock on my friends!

Cyndi: Week 1, Physique Challenge

Week 1:

So I have just finished week one…well almost. I didn’t get to do my delt exercises or my DB or BB thrusts because I ran out of time. So far every day has taken me about 2 hrs. Hopefully once I start to understand the exercises more it won’t take me as long. I had a hard time with the front squats. I ended up doing a few extra sets once I felt like I had it down. Jason helped me…he also felt comfortable enough to call me out on it, because I was whining about my shoulders. It definitely worked. I pushed through and did my 4 sets of 8 with 75 pounds (including bar).

Other than that, the hardest part about this week was lunges and trying to control my protein. I eat healthy, now it’s about eating the right healthy stuff at the right time. Usually I would just have a bowl of cereal if I came home late, but now I have to make sure I eat plenty of fruits and vegetables. So far I haven’t been that tempted. I did have to make a red velvet cheesecake for my friend’s birthday and I had to have a friend over to help supervise me…lol. She also licked the spoons for me like I would usually do.

I’m very excited about this program because of how much I’m learning, the support I am getting from other participants and the entire works staff. Also, the weight room “usuals” are also very nice and helpful. I haven’t met one person that wasn’t happy to help.

Let’s go week 2!!!!

Introducing Cyndi! Physique Challenge Participant's Journey Through Body-in-the-Works!

Hello,

I’m Cyndi and I struggled with the decision to start the physique fitness challenge. Mainly I was angry with myself because I felt like I shouldn’t need a program and I should be able to educate myself. Turns out - I can’t, but that’s ok. If I really think about it, the concept is ridiculous. Fitness is such a complicated concept between the food and exercise - it is a science after all. The first thing I noticed was the amazing support group. Not just the other challenge participators, but from the others in the weight room in general. I’ve only been made fun of once for my bench press weight…oh and once for my front squats…but it was all in good fun. Overall, all of them are super nice and willing to help.

My overall goal is to lose weight and tone up. Those may seem simple, but I have struggled with losing weigh for a while. I have tried for a while, but always fell off the wagon because I saw no results. I hoping that this program will turn it all around for me.

I hope that my success can be an inspiration for future challenge participants and that I can help motivate the current ones as they motivate me.

Cyndi

Sandy on Embracing 40! (Happy Belated Birthday Sandy!)

Embracing 40

Well, more accurately, 42, but shhhh, don’t tell anyone. 

One day last week was my birthday.  I went into the Works at 5:30am to start my day, and much to my surprise, I was greeted with a “Happy Birthday”.  I was very surprised and delighted that my co-workers were actually going out of their way to track me down to wish me a happy birthday and even give me warm hugs.  I was even more surprised and completely humbled when my friend Susan from the Fitworks program brought me a gift!   

 I have finally defined myself, who I want to be in this world, and what I want to do.  I opened my eyes to all the beauty and kindness that surrounds me.  I couldn’t see it all for a long time because when you dwell on self pity, be it because of age, or aches and pains, then your eyes tend to focus on all the little negatives.  And trust me, there are plenty of negatives that will creep in if you’re in a negative place.

I am overwhelmed by the feeling of gratitude.  I am thankful for my job and all the wonderful people who surround me.  I get a wonderful feeling of kindness and acceptance from fellow employess, and from some of the patrons as well. 

I could sit and dwell in self pity for all the things I have yet to accomplish (and every so often I do) though when I sit back and really take a good look at the big picture I have to say that I am a very lucky lady.  I have my health, I have wonderful friends, I have a fun job and a terrific family.  Life is a journey and we should embrace every day , being grateful for the gifts we are given in one form or another.  We all have so many things to be thankful for, we just need to open our eyes and take a good look. 

Fall is right around the corner, the biggest season of change.  Embrace it my friends, make plans, and set your goals.  It is my favorite time of year and always inspires me to start new things.  I believe it is the perfect time to set short term goals that are to be reached before the end of the year.

It is also a time to set ourselves into high gear with our workouts to prevent the hibernation weight from creeping on.  Buckle up folks, because its going to be a cold one this year.  Don’t let the weather keep you from staying healthy.

As always I wish you the best, and I hope to see you around.   

Jesse: Fall is in the Air!

Sniff, sniff, sniff…. is that fall in the air? It smells like pumpkin spice and everything nice. I love me some pumpkin spice coffee, don’t judge.

Fall is here but where did my summer go? Who knew that dedicating myself to creating a better life would also mean that time would fly by. Summer classes taking away most of my yearly adventure time I feel like I am just getting started and now I have to return back to the books for the fall semester.

It is a lot more quiet now that all the young kids are back in school (don’t pretend you didn’t just nod your head and say ‘Thank Goodness’) so we can all really focus on our health and physiques before the holidays get here and ruin everything.

If only it were that easy, right? I know I have several classes this semester and me being the dedicated student that I am means that most of every day is filled with blocks of study or class time. So full, in fact, that if I am not at the gym by 530 every morning this semester then I can kiss an opportunity to crush a workout goodbye.

Such is the sacrifice I have to make right now. There is no opportunity to say ‘eh, I can do it tomorrow’ and if there was I wouldn’t feel right taking it.

My goals this fall is to continue to lose body fat even in the face of upcoming holidays. My first attainable step for that goal is getting in my workouts even if I have to wake up at the crack of dawn to do it. With this step I know that I will have a good start to the day allowing my body to burn its fuel at peak efficiency thus helping me study/learn better and lower my bodyfat at the same time.

As far as strength goes I still have goals I am going to try and reach. Those still are a 500lb dead lift, 500lb squat and 350lb bench press. Although, I am slowing down the speed at which I reach those goals so I can focus more on the kind of lifting that will help me burn the most fat (that is what I am trying to get rid of after all). Devon (You all know who Devon is right? If not you may want to find her! ) and I have decided to go with a higher repetition, lower rest between sets type of routines. So I will reach these goals but at a slightly slower pace.

So I now invite you to harass, hound, poke, or ridicule me if you do not see me in the gym working out by 530 in the morning. You’re not up at 530? Well that’s ok feel free to find me on Facebook or twitter and ask me if I made it to the gym. 

I’ll be honest.

See you at the gym.

A little blip in the road.... acceptance!

New to our blog?  For now we are sharing a member's journey through the PFP!   Watch her journey unfold and feel free to share, comment, etc!  

10/4/13 – Just when the momentum starts life can slow you down. A lot. Even stop you in your tracks. This morning as I was doing a few things at the same time and my back was thrown out. I had to have my husband come home from work and take me to the chiropractor. My appointment with Lisa was for tomorrow morning at 8:30. I cannot stand up straight. AGH! This is the worst. Probably no ploys for me.

10/8/13 – Spent Friday through Tuesday morning on the couch. 

Taking muscle relaxers, icing my back and cursing this speed bump in my momentum. It is SO frustrating not to be 100%. Lisa has been so helpful through my disappointment. She advised me to focus on the diet. That was where I would be able to participate in my journey. What wonderful advice. It allowed me to take a deep breath and just focus on what I could control, what I put in my mouth, and let go of what I couldn’t, my back. Today I went to the gym and walked 25 minutes on the treadmill and stretched. A far cry from what I normally do. It felt good to start moving and be gentle on myself minus my inner berating monologue! 

Acceptance.