Cyndi: Reflection: Physique Challenge

Cyndi: Reflection of the Show

Now that the spray tan has worn off and the professional pictures have been taken, I have had some time to reflect on everything I have learned. I was really nervous about the tan because I didn’t want it to look bad. It didn’t. Actually. It looked great on everyone that did it. Getting the professional pictures done was a special treat and I am glad that I can use them as a comparison now. It’s definitely a rare opportunity.

I thought that everyone was very supportive during the challenge. Nothing compares to the day of the show. All of us really were in this together and were supportive of each other. Even the audience was a great support system.

I also realized that I probably should have practiced the poses more. When I got up there and was nervous I was hoping to rely on muscle memory…unfortunately my muscles and I forgot some of the poses and had to wing it.

Overall though it was an unbelievable rewarding experience and I have since seen my fellow contestants in the gym keeping it up, which keeps me motivated as well.

Photos below by Nevin Brown Photography.

Cyndi: The Road to Body-in-the-Works

Week 9

One of my favorite fall comfort foods is mashed potatoes. I could do red potatoes on my cheat day, but I figured it would be a good time to try mashed cauliflower. It takes less time than potatoes and requires no peeling. The recipe I wanted to try called for almond milk and mozzarella. I was out of almond milk so I used a suggestion from another recipe, which called for Greek yogurt. Not a great idea. The flavor of the Greek yogurt was not what I expected. Now that I think about it I am not sure I like the idea of the almond milk either. It’s a work in progress I guess….

I am still struggling with cardio, but am keeping up with the weights. Some workouts last longer than others. My back work outs seem to be over faster while arms, chest, and biceps take the longest. The introduction of negatives has also had some effects. My abs hurt for days after the pull ups with negatives. No joke – I sneezed and cringed. Guess that’s why they say, “No Pain No Gain”.

Week 10

This past week and a half has been extremely stressful. I was the maid of honor for my friend’s wedding, which has left no time for work outs. On top of that, I am also in the final stretch of a class for my masters and then there’s still chores so my house doesn’t fall apart. 

The wedding came first this week and even though I didn’t make it to the gym, I got a little lifting in with the 30 pumpkins we hauled, moving stuff from car to car, decorating, and general running around. I danced at the wedding and kept my diet up for the most part. I probably could have paid more attention to my macros, but I feel like I did a fairly decent job. My only regret is not making it to the gym, but I had a blast and looked pretty good too. ;-)

I will say, when I finally returned to the gym I felt behind. It’s like my muscles had lost some of their memory. It definitely took a few days to get back on track. 

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.