Tagged: fitness tips

Why Weights? Part 1

20130813-142957.jpg

Greetings Fitness Friends,

If you would have asked me six years ago if I liked lifting weights. I would have had to tell you occasionally. At this point I would lift here and there and mostly pound the pavement or my treadmill everyday. I would be getting in anywhere from 4-6 miles per day.

It wasn’t until the birth of my first daughter that I was struggling to get back to point A. I kept trying the things I knew had kept me fit in the past and they just didn’t seem to work like they once did. I was flat out discouraged. I began reading, researching, and understanding why it is so easy for people to become stuck in a workout rut. I understood why it was easy to give up and become complacent both physically and spiritually throughout life. If you are currently feeling like this, you aren’t alone and I want you to know that part of the process is believing in yourself and starting with small steps. Don’t let the big picture overwhelm you.

New Years hit that year and I was ready to make some changes. I had a one year old and I was ready to feel good again. To have energy and to live with purpose. I wanted wear something besides the same two outfits I had worn all year!

My husband started giving me some pointers. He encouraged me to start lifting more and I did. Over the past six years I have read and learned so much about the bodies response to weight training. Over the past six months I have especially realized through becoming a certified personal trainer that it is a major component of any workout regimen.

Today I am going to just give you the benefits of why weight lifting is so important:

1. Increases lean body mass, resulting in improved body composition and resting metabolic rate
2. Improves coordination and balance
3. It strengthens muscles and joints so that you can increase the intensity and duration of cardio-vascular work
4. Increases bone density, reduced risk of osteoporosis, musculoskeletal injuries and hip fractures
5. Enhanced athletic performance and functional capacity to perform activities of daily living
6. Reduces back pain

Pregnant women: It can help prepare you for childbirth, help you recover your pre-pregnancy weight, strength and flexibility levels.

The above is taken from:
National Exercise Trainers Association The Fitness Professional’s Manual 3rd Edition
Strength Training for Women, By: Joan Pagano (One of my Favorite Books on Weight Training)

This is a pretty meaty topic. Look for Part’s 2-4 of the Why Weight’s Series over the next three weeks on Live Fit’s Blog.

This information can seem overwhelming, small steps. Small steps are rewarded in both our physical and spiritual walk. The changes you start today on your spiritual and physical walk are an investment in yourself.

“But you, Take Courage! Do not let your hands be weak, for your work shall be rewarded!”
2 Chronicles 15:7

The Lords rewards us for our faithfulness. Physically as we take charge of our physical health we begin to see results on the outside. While on our spiritual journey it’s a matter of the heart and letting God in to help us when we become discouraged in knowing we can’t do this alone and we need him in this life.

Blessings Live Fit,

Michelle

If workout plan A fails: Always have a plan B

20130806-073225.jpg

Hey Fitness Friends,

Yesterday I had this great plan of action in my head for my workout routine. My husband recently moved our weight room around and I needed him to plug in my treadmill before he left for the gym early morning. Which he did not. So, I slept in and fell back to my plan B: Take the girls for a run in the double jogging stroller. I was really hoping for a good 3-4 mile run. I was just feeling the itch. I think it’s this weather. It reminds me of my countless summers training for Cross country season.

I literally unloaded the girls. I had to go to the bathroom. The whole first half-mile was me a twenty week pregnant women sprinting to a bathroom with both kids in tow. It was downhill from this point on. after 1 mile of running I had to go to the bathroom again. Ava my oldest demanded to run on the track. Amelia then climbs out of the stroller and we all are running. The kids had fun and I started to loose motivation. We were off to the playground next to play and to the library to take out a few books for the girls.

Frustrated mid-afternoon because I still hadn’t worked out and I was starting to literally feel sluggish and icky. I stubbed my toe and I think I broke it and my brother shows up with my dads f150 and a truck load of firewood for our log pile. I sighed. Because, honestly if I don’t do it by mid-afternoon I have about a 20% chance of working out before I throw in the towel that day due to: dinner, bath-time, and being a pregnant mom of two under 5, the last thing I want to do at 7:30pm is workout.

I dropped everything grabbed the girls and said we are working out. I put on my music and warmed up. Was it worlds most challenging and creative workout? No. I decided to kill two birds with one stone. I lifted my back and biceps and in between each set did a 30 second cardio drill. I didn’t give myself much rest except to let my heart rate come down a little bit before I moved onto the next set. The girls rocked their babies to the music and I spent a few minutes breaking up heated arguments over mini strollers. I’m telling you when I was done I felt so much better. I had energy to finish my very unorganized and random day.

If you have a hectic schedule or maybe you are a mom like me grant yourself grace. Tomorrow is a new day. Don’t let life’s little interruptions drain your fire. Use them to your advantage to set yourself up for success instead of failure. Let them help you learn quick mindless workouts that give you both Cardio and strength training at once. When we begin to understand more about working out, our muscles and our bodies response to exercise. We can use it in situations were we are pressed for time and still get an effective workout in.

Here are a few tips I have learned over the last five years of child rearing and trying to squeeze in my workout:

1. Have a plan in place the night before. Set up your week on a planner or in your head about what you want to accomplish workout wise throughout the week. If it is planned you can’t use many excuses to avoid it. You won’t have to worry about what you are going to do on that specific day.

2. If plan A falls through have a few quick workouts on the back burner for plan B so you are staying on routine and don’t let it discourage you. We all go through seasons in which things aren’t going to look exactly the way you might expect them to.

3. Know that some sort of activity is better then nothing at all.

4. If you get fitness magazines tear out workouts and store them in a binder. I often refer to these when I feel like I need to beat plateau or am just stuck in a rut. Change is good and it’s easy to forget that when we get set in our working out routine.

Lastly, When these things happen don’t give up! Start fresh the next day.

Whats your Plan B?

Blessings, Michelle

My Blog Vacation

Greetings friends,

I have been away and I am ready to get my blog in order and start sharing with you again! Some exciting things have kept me from keeping up over the last four months!

My husband and I are expecting our 3 baby GIRL!

I have been studying to obtain my personal trainers certification and hopefully passed my test yesterday!

I have been in constant prayer about the direction of my blog, Live Fit’s Local fitness ministry and exactly how I will utilize my training certification when I become certified.

In the meantime here is what you can look for on Live Fit’s Blog in the upcoming months:

The strength training post I never got around to posting:P

New exercise moves to integrate into your routine, fitness tips

Workouts: strength training, cardio and the importance of flexibility

Tips on having a fit and healthy pregnancy

Healthy recipes, tips on eating

Canning 101 – How to effectively can and put clean food away to eat all year long

Money saving tips in fitness and on groceries

Random posts on life as a real life mom and wife

The direction of Live Fit’s Ministry, this blog, and how I will use my training certification

I am looking forward to training our bodies in both the physical and the spiritual together! Here is some encouragement as I have been anxious and nervous over these last few months:

” Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Phillippians 4:6-7

Blessings, Michelle