Beachbody Coaching

"If I could do anything, what would that be?"

"If money was no object, what would I want to do? How would I fill my time?"

"What is my dream job? That place where my passions and pursuits come together and fulfill what I believe I'm meant to do?"

 Have you ever asked yourself those questions? I have! Ever since I sat down in my college adviser's chair where he asked, "So what do you want to do?" I've been trying to figure it out. Life doesn't always go the way we plan and sometimes dreams get pushed aside. At the beginning of this year, I began researching online personal training / nutrition certifications knowing that I would like to set myself up to do some type of coaching. I really wanted to help the people around me get healthy. Friends, family, co-workers. I've had various people over the years approach me wanting help with a workout or eating plan but with my personal training certification long expired and little time outside of work and being a mom, I never could quite figure out the HOW. I needed structure and an avenue to do the work I was longing to do.

I had joined a couple of businesses over the years for one reason or another - products, opportunity, etc. but they never felt completely right. It just wasn't a fit and I dreaded the "work" it would take to be successful. I've always felt the need to be 100% behind whatever I'm doing. That's just who I am. I can only fake it for so long before it's evident that my heart just isn't in it. I knew that if I ever found something I believed in wholeheartedly and that fit what I was trying to do all this time on my own - sparks would fly!

Timing is everything, they say. I accepted a new position at my current company back in March only to find out mid-transition that I was pregnant. woo hoo! Needless to say, plans changed and I began thinking about what the next few months and years might look like. I was introduced to an amazing mom who was doing this "coaching thing" from home and was actually after about seven months, quitting her full-time teaching job to stay home with her kids and help others get fit and healthy. I learned more about what she did and got really excited!

You mean I can do what I love - what I'm already doing - working out, eating right, and showing others how to do the same - and make money at the same time?

Sign me up! I have always had a desire to make a difference in the lives of those around me. Since college, I've had a passion for healthy living and after going through numerous health challenges of my own, am even more on fire to show those around me that getting and staying in shape can be fun! It can be rewarding and there are a multitude of reasons to make your health a priority.  It's not about looking a certain way. It's about true health - from the inside out - that makes you a better wife, mom, co-worker and friend. With energy and vitality to spare!

I hope to have support on this journey but don't worry. I promise not to blow up your news feed with annoying ads or sales pitches. :-) Seriously. Nobody wants that. Instead, I want to share what's working for me, what some of the new tools are that I've been introduced to that are making a difference in my life and helping me to be the best version of myself I can possibly be.

My goal is to help YOU become the best version of yourself and live the full and healthy life you were designed to. 

If you'd like more information NOW - check out my website here. I've added a "Coaching" tab at the top of my blog for quick access as well. You can also follow me on Instagram @ iveyleaguefit

More to come...and thanks for reading!

5 Reasons To Workout When You Don't Feel Like It

awkward gym selfie

I headed up to the gym yesterday for a quick workout and after about five minutes texted Ryan, "I'm not feelin' this." I usually take Sundays off but every now and then I'll go. I frequently hit a wall though, especially if I didn't get a nap beforehand and think, why did I come up here? All this got me thinking about when you should and should not push yourself to workout. Here's what I came up with.

5 Reasons To Workout When You Don't Feel Like It

1. You'll feel better afterwards! Endorphins, your brain's feel good neurotransmitters (or opiate-like chemicals) kick in and can give you that "runner's high" - even if you're just lifting weights! I did learn something new though.

Researchers have found that light-to-moderate weight training or cardiovascular exercise doesn't produce endorphins, only heavy weights or training that incorporates sprinting or other anaerobic exertion. 

When your body crosses over from an aerobic state to an anaerobic state, it's suddenly operating without enough oxygen to satisfy the muscles and cells screaming out for it. This is when the "runner's high" occurs. Source. 

Even if endorphins aren't the end result of your gym time, you will at least leave with a sense of accomplishment. The knowledge that you did something.

2. Your schedule demands it. As a busy wife and mom, time gets away from me. I knew it had been a few days since I'd been and that I wouldn't be able to go today. Likely not tomorrow either. If I didn't get a workout in, a whole week could easily pass and with it my attempts at muscle-building. Sometimes your schedule will dictate whether or not you push through "I don't feel like it" and do it anyways.

3. You've set goals to reach. Staying physically active on the tough days, even if it's not your best workout helps maintain strength levels and keeps momentum up. It's the old, "something is better than nothing." It you're actively striving to make progress in the gym or on a certain body part, knowing you are putting in the time and effort means you'll meet that goal that much sooner. Muscle maintenance trumps muscle loss.

4. You're sore from a previous workout. No, this isn't necessarily a reason to workout but moving your body will help work the lactic acid and soreness out that accumulated from your last session. Experience has shown me that it's really easy to let a day or two of rest due to extreme soreness turn into more than that so sometimes it really is best to get moving again. End with some stretching/foam rolling and you're golden!

5. You're striving for self-discipline. You are training your body to do the thing it doesn't want to do. How many times in our day-to-day life must we do things we don't really FEEL like doing? All the time. I get tired of doing dishes but I continue to do them because I like to cook my own food. I feel better when I wake up to a clean kitchen but I don't always feel like tidying up the night before. Each time do you make a choice to "do it anyways" your resolve grows. Flex those muscles and improve your mental toughness at the same time.

All that being said, I think there are a few times when it might not be in your best interest to workout.

1. Are you sick? Like sick sick? Stay home and rest.
2. Are you so tired you can hardly keep your eyes open? Sleep. Don't sweat.
3. Are you super burnt out on the type of workout you've been doing? Does the thought of the gym make you want to spew expletives? Maybe you should re-think your routine. Do you genuinely need some time off and a fresh outlook? Do you need a new activity? 

I've found that if I'll listen to my body, I can usually determine what the right choice is for that day. Only you can decide and only YOU know whether or not a workout will leave you better off in the long run OR leave you depleted and at risk of burnout.

What does your inner dialogue sound like surrounding the gym and workouts? I'd love to hear your thoughts!

Ramblings on NPC Prep

The longer I go between posts, the harder it is to start writing. I've been a little preoccupied with training for an upcoming NPC bikini competition. Basically going to work, going to the gym, coming home and cooking/prepping food for the week. Reading articles. I even went to two different posing help sessions. And I think I've made a decision. I AM going to compete. That is my goal. But it's not going to be on September 13th like I'd originally planned. There is a slight chance I could decide to compete the week before that, on September 6th but I think my gut is telling me to pick a show further out. (I know that doesn't make much sense but that weekend just won't work for me - read into that as you will!) Before I started this process, I tried to get feedback from people in the industry that I respected. More than one person suggested that I take the time to gain more weight/muscle first before I do this. Someone else told me I might be 8-10 weeks out. So I got different opinions. I ordered a suit and some heels! Eek. Competing is not cheap, as I mentioned before and if I'm going to shell out the money that show day requires, I want to feel ready. Really ready. I want to feel like I could actually compete up there which is kind of the point. Even though - YES - it's me vs. me in that this sport is about bettering yourself and learning/growing through the process, not just winning a trophy or medal, or beating someone else. It's about lifting more than you could the week before and proving to yourself that you're stronger than you think you are. It's a lot of mental + a heck of a lot of physical.

I'm learning just how much food it takes to support regular intense lifting sessions AND to grow. A lot. I've learned that I can count calories for only so long before I need a break. I hate counting calories or macros which is why I've never done it before...which is why over and over I've had a goal to grow but haven't seen it happen. (side note: My Fitness Pal rocks for this! Makes it easy to log.) But I'm still anti-measuring for the most part...something I have to get over and just do. I don't think counting/logging is a forever thing - gosh no - but when you have a goal it can be quite eye-opening and at the least for a few days can give you some insight. I'm learning you have to be consistent in the gym and pick a heavier weight. Do more reps. Do an extra set. And then eat. More. Repeat. I've gotten really excited about seeing some results but when I stack myself up, see just how far I have to go.

I know everyone starts somewhere and I have to remind myself that I HAVE made progress. I'm stronger than I was five weeks ago and stronger than I was in January. Back at the beginning of the year, I signed up for two months to work with an online personal coach. I've gained five pounds since then which for me is a lot! I wasn't working out at the time (January) and my appetite was definitely lower due to that. I want to put on more weight / more muscle. I want to practice walking in my heels and learning the poses until it comes naturally. (Soooo much harder than it looks) If that means competing in December or later next Spring, so be it. But at least I'll know I've put in my time.

That's all I got. =)

Competing

So...when I last left you, we had an appointment with an RE and I said I wasn't giving up on the whole baby thing. And I'm still not. But I might be taking a slight detour.

Our appointment got moved and it's actually now next week. But in the meantime...

See. I've had this "thing" on my bucket list so to speak for several years now. Before Ryan and I started dating, I would read Oxygen magazine and was in awe of the girls on those pages. They were figure and fitness competitors and they trained HARD to look the way they did. Off and on over the past few years, and somewhere in the back of my head I kept this idea. Fast forward to now. We have an almost 3.5 year old and in a lot of ways, that's pretty darn easy. No newborn, no nighttime feedings. For the most part, I get enough sleep each night and have energy to make it through the day. Karlyn's a good kid and the fact that NOW is easy compared to what life might look like later is not lost on me.

So. I think I might do it. There is an NPC show 15 weeks from tomorrow, on September 13th. Instead of just figure and fitness though now, they've added the bikini category. It's less muscle-y than figure and doesn't require a crazy routine like fitness. I feel silly, crazy, and way in over my head to even be thinking about this. There's not a lot of crazy things I want to do or feel driven to do, but for some reason, this is on my list. Stepping on stage in a bikini? Yes, that frightens me a little. But it's the training and challenge that appeals to me.

Most girls get a coach. And that's where the $$ starts. Add to it: a suit, shoes, jewelry, tanning, posing lessons, extra food, supplements, travel costs, etc. and it's easy to see that this sport can get pricey quickly. That's why I'm thinking about doing it sans coach. I have a fitness background and I know how to eat, but I'm still worried I won't be able to dial things in the way I need to. BUT if I can save that money and put it towards the other things, it might make this more doable. And seriously. I don't expect to place. Would that be awesome? Of course. But I'm doing this for the fun of it. And the challenge. So maybe I can pull it off on my own?

I know that if and when we have another kid, this is going to be almost impossible to take on. Not that I couldn't because moms of more than one kid I'm sure do it all the time! But I know that now would be easier. And to be honest, after a year of heartache, stress, and trying to have a baby, my brain and heart could use a little diversion. A little bit of "known" instead of unknown as one friend put it. As in, I do this = I get this.

I know some people won't get this and that's totally OK. I think with *kinda crazy* things like this, if you're not doing it for yourself, you probably shouldn't be doing it. I haven't 100% decided that I am going to do it but I have plenty of time to register. 15 weeks really isn't that far out though so I plan to make a final decision in the next few days.

Eek!

Cleansing

February 23rd. Where has this month gone? 

I'm really looking forward to March. My brother is getting married! This is the first of my siblings to get married and we're very excited to welcome Kristen into our family. Ryan and I will celebrate our 7th wedding anniversary. I'll turn a number past 30. It's the beginning of SPRING. I've always liked March. 

There are some approaching memories though that make me sad too. March 4th, 2013 Ryan and I headed to the doctor for a sonogram. It was an awful, horrible, no-good day. A day that will haunt me for the rest of my life as we heard the words, "Guys I'm not finding a heartbeat." March 6th, two days later I had a d&c. And no more nursery plans. No more sonograms. Our second loss. 

What to say...

A few weeks ago I laid in bed and sobbed. I hadn't done that in a long time and it felt very cleansing. I started off sharing something Karlyn had said with Ryan and ended up deeply mourning the loss of our babies. I miss them.

I told someone, I wish I could hear from God. I wish I heard His audible voice saying, go this way. No, wait. Run this test. Take this supplement. Don't do that anymore. Rest. Carry on like normal. Try this drug. Stop trying. Keep trying.

That would really be helpful. But I'm left trying to wade through this on my own. Researching. Reading. Trial and error. I don't think I've shared this before on my blog - in fact I'm sure I haven't - but I've been dealing with some chronic pain we'll call it, again. I've dealt with this off and on since Ryan and I got married. It went away after Karlyn was born but came back with the first miscarriage. It's awful. It makes me feel crummy and it hurts. HALF THE TIME. That's how often it's occurring and I'm so tired of it. I've tried so many things, talked to so many doctors and here I am still. It's partly genetic. But - I am trying something new in March.

A cleanse.

I've never been high on cleansing. It sounds kinda...uh...fake. And for the most part, I think a cleanse of sorts can be done by cutting out a lot of the crap in our diets and eating/exercising well. But, I'm going to try it. Both to deal with the issue I'm having and to see if it helps us on our journey.

It's a fertility cleanse. And I'm really excited about it. I read some amazing testimonials and reviews and I've gained a lot of insightful information from their website. I'm going to couple the cleanse with a few other things...trading in some weights for cardiovascular exercise, vitamins, maybe less meat. The cleanse wasn't cheap! But I'm so ready to feel better. This pain drives me crazy and honestly interferes with life in general.

So. We shall see.

*****

I DID finish up 8 weeks of heavy weight lifting! And I'm proud of that. The last week I kind of slacked off but still managed to work out twice. I am definitely STRONGER than when I started as I watched the amount of weight I could lift go up each week. And I gained about 4 lbs. That makes me very happy.  :) I needed to and still want to gain some more. Here are some before/after pictures. 

I think my lats grew?

December 30 - February 22

Here's a couple more just for fun. :>

No, I haven't turned into the incredible hulk. 

I'm going to keep lifting. It's fun. I enjoy it and it's a stress-reliever. I just need to add in some cardio. Not because I love it (I don't) but because I need to move. 

Month 1

This is going to be a quick post because my old lady bedtime is rapidly approaching. But. I felt the need to document this day. Today is January 30th - one month since I began working out again in any kind of organized fashion. I've been lifting weights - usually for about an hour (more or less) three days a week and am now beginning a four days a week schedule. I'm enjoying it. I don't always WANT to go do it. I don't always FEEL like it, but I've been trying to make myself because usually once I get started, I've forgotten about the bad day I had or how tired I felt, and all I am is pumped to be squatting a heavier weight than the time before. I know this isn't a huge deal. Lots of people lift weights. But for me this past month has meant something.

It's the first month in a LONG time that I haven't focused on wanting a baby, trying to have a baby. And that my friends is huge. It's given me something else to do. Something else to feel passion towards. Something else to think about, to be excited about. It's the first time in a long time that I feel like adding to our family isn't the only thing out there. In fact, January 18th was one year since we found out we were pregnant last. And it didn't even hit me that day. I've thought about it, yes, but that day I didn't. I think we kind of forgot. 

So yeah. I'm proud of myself because I've tried to be consistent. Today was my 15th weights workout over the past month. I'm excited to see even MORE progress to come!

And P.S. My goal is to eventually look like this without flexing. ;-)

Progress

I'm really thankful for Google. This morning I woke up early and thought hey, maybe I'll blog but my computer wouldn't let me sign on. A quick Google search on my phone gave me the solution of starting the computer in safe mode and then restoring it to a past date. Bingo! I don't know what the deal was but I'm in now. Thank you world wide web!

I haven't been doing very well on my 2014 goal to blog more. One idea I read was to set aside a designated amount of time every day to sit down and write. Don't overthink  it; just write. So...I may do that. As soon as I have time. ha. I have been using Instagram more! I had no idea that was such a big thing in the fitness arena. It is. There is so much out there and it's really motivating to find others working on the same thing you are and gleaning from their wisdom/inspiration. 

Speaking of, I've completed my third week of training. I say "training" although I'm not getting ready for a specific event right now. Though I may in the future :> but I really just mean I've been lifting weights *HARD* for three weeks now. Nine lifting sessions since December 30th. And I'm seeing progress! I'm so happy I decided to work with a coach. I see why people like to work with personal trainers. Someone else does the thinking and then hands you the workout? Yes please. I love it. And the app I'm using to log my workouts rocks. If I'm doing an exercise I've done before, it automatically tells me what weight I used last time so mentally I'm challenged from the start to increase it. I also am enjoying the Mon/Wed/Fri schedule because that day off in-between gives needed rest and after the weekend, I'm ready to hit it again Monday. I'm excited to enter week four and then see what's to come after that. Here's a pic from yesterday I shared. I had just finished my Friday Back & Bi's workout and was feeling pumped. I've also officially gained two pounds since I started. I know that might not seem like a big deal and more of a normal fluctuation but I've watched and seen that it's not. It tells me I'm moving in the right direction!

I don't obsessively weigh. When we lived with Ryan's parents I pretty much never hopped on a scale. Ryan and I typically have one just to keep tabs on where we're at as we've both found ourselves maintaining weight easily and somewhat hard gainers. Now I'm using it to see that number go UP in a steady, healthy muscle building fashion. The scale gives you a number, but no other information. Measurements are a great way to track progress whether you're wanting to lose, gain, or maintain. I haven't taken them yet but am trying to take pictures to track things as well because in the end, as my coach said, it's really about loving what you see in the mirror. If you love that, nothing else matters!

I'm not tracking calories either. I LOATHE the thought of counting and unless you're prepping for a specific event, I don't know that it's necessary. Yes in some cases it might be helpful to track a day or two just to see what you're taking in but for right now, I'm simply trying to eat more (quantity) and more often (frequency). That includes the flavor of the day at Culver's if I so please.

Salted Caramel Banana Nut. I die.

On top of all of this, I've been thinking a little about getting my personal trainer certification. I was certified through the Cooper Fitness Center years ago but that has long expired. I don't want to train full-time but I think I might enjoy doing it on the side. And, I'd enjoy refreshing my knowledge on all aspects of training so that my writing was further backed up by my education. I know the certs range in price and style so I need to do some research and decide if that's something I really want to do. For now, it's rolling around in my head. I love this subject and I want to help people achieve better health so more education certainly couldn't hurt with that end in mind. 2014, we'll see what you have in store. :-)

Crafty Craft: T-Shirt to Workout Tank

So...Ryan and I have been trying to organize our clothes and get our closet and drawers all arranged. In the process, I gathered up all my t-shirts for a little project I'd been eyeing. 

T-Shirt turned Workout Tank

It took me an hour to make one last night but in the end, I decided it was good enough for the gym. It was kinda fun! And I plan on making a few more. I used the tutorial off this site. I think better scissors would help (read: not Dollar General) so maybe I'll invest in some. Ryan was giving his input but that can't be 100% trusted while football is also on. (Read: while the Cowboys lost).

Excuse the toilet please.

Looking forward to hitting the GYM today but I don't think I'll be selling these on Etsy anytime soon. :>

Back to Yoga...Namaste!

I am so happy for the weekend. From here on out - at least for the next 2 weeks - things are going to be crazy. Good crazy, but crazy. And sad. OK. That's all I can say for now.

Anyways, I think I'm going to do yoga again. Let me back up though. I used to think yoga was for pansies. Definitely not a real workout or anything that would increase physical fitness. Then I tried hot yoga, or Bikram. I LOVED IT. It was an hour to an hour and a half of intense poses, holding stretches, planks, squatting, bending. I felt amazing when I left. But I stopped because the classes were long, usually after 5:00 pm, and it was super pricey. I was going at the time with my female co-workers.

Well the studio is now offering a special for those who can make a lunch time class during the work day and I'm think I'm going to do it! The price is right, I have at least two other co-workers going with me, and I'm in desperate need of workout motivation. Plus this option is tons cheaper than the $150/month kettle bell gym-type-place I wanted to join. I realllly wanted to do that but I think I'll have to wait until we're rich. 

In other health-related news, this is sometimes how my brain works.

I eat too much sugar.

I need to go on a sugar fast.

I'd probably feel better if I didn't eat as much sugar.

I think I'm going to do that.

As soon as this batch of cookies is gone.

Happy Weekend!

**20 Minute Workout**

So...recently I promised a group of ladies that I would come up with a 20 minute workout they could easily do at home, in the comfort of their own living room. Life has been crazy lately but this morning I bit the bullet and did it. It was pretty quick and off the cuff so to speak but I went through it as I wrote it down and I was out of breath! I thought it was a pretty good workout and one you could easily scale to wherever you are fitness-wise. You can start out using body-weight only and add weights as you get stronger. Give it a TRY!

**20 MINUTE WORKOUT** (You can do at home!)

Warm-up~ 

1 min: Arm Swings - across your body / forwards and backwards windmill

1 min: Jumping Jacks / March or Jog in place

1 min: Push-ups - regular or on knees OR against counter

1 min: Squats - Squat down and stand back up OR sit and stand back up using a chair or bench

1 min: Jumping Jacks / March or Jog in place

1 min: REST

10 repetitions: Shoulder Press - use dumbbells or canned foods OR anything around house you can lift over your head - start at shoulders, extend your arms up

30 seconds: Wall Sit - squat/sit against wall with back flat and knees bent at 90 degrees

REPEAT Shoulder Press/Wall Sit for 1 more round

1 min: Jumping Jacks / March or Jog in place

1 min: REST

1 min: Push-ups - regular or on knees OR against counter

1 min: Squats - Squat down and stand back up OR sit and stand back up using a chair or bench

1 min: Abdominal Crunch - OR whatever core move you like

1 min: REST

1 min: Dumbbell Row - use dumbbells or canned foods or anything around house - squat with flat back, slightly bent over and PULL the weights up to your arm pits

1 min: Jumping Jacks / March or Jog in place

1 min: Abdominal Crunch - OR whatever core move you like

1 min: REST

1 min: Walking Lunge - Google lunge if you aren't sure how...basically take a step in front of you and bend your front leg as if doing a split squat - do this around your house while walking

1 min: Dumbbell Row - use dumbbells or canned foods or anything around house - squat with flat back, slightly bent over and PULL the weights up to your arm pits

That's it! You don't have to keep doing the designated movement for the full minute if it is too much. Go at your own pace and you can easily work up to going the full minute and then to using weights if you start out with none.

Thoughts? Comments? Let me know what you think and if you try this at home!

That day I bought shoes

Sometimes I'm spontaneous. And impulsive.

Sometimes I tell myself I'm going to work out for "X" number of days and reward myself with cool new shoes but then I decide I need new shoes now, so I go try them on right after work even though I'm wearing a dress.

I'm cool like that.

Sometimes you gotta follow your heart urge. And my urge was telling me I would have far more productive/FUN workouts with new shoes.

The sales guy was super helpful and after I explained what I was looking for (NOT a pure running shoe but more of a light cross-trainer) he watched me walk and then pulled out a few pairs for me to try on. Amazingly enough, it only took about thirty minutes and five-ish pairs to decide what I wanted. Eek!

I was leaving the area but saw a store called "Natural Grocers" that a friend had recommended so I thought I might as well stop in. It was a nice sized health food store essentially and I picked up several items.

protein powder-macaroons-bean burrito-protein bars-tortillas-cereal

Karlyn and I sampled a macaroon and while I thought they were really yummy, she wasn't convinced. I think it was the coconut texture. I had heard of the "Hail Merry" brand before and Natural Grocers had more of their products that I'd love to try! Check out the ingredients~ NOM NOM.

I guess I should show you the shoes huh?! I really like 'em and today I broke them in with their first gym workout. They did well. :>

A bit LOUD aren't they? =) That's what I wanted though so they fit the bill. They're actually the same brand of the last shoes I bought - Saucony. I know some people might think it's silly to get fitted for gym shoes but since I have the highest arches known to man and I want to make sure I'm getting exactly what I want/need for the money I'm going to pay, it makes sense. Jeans shopping and shoe shopping...I take both seriously.

Today was August workout #3 for me. It felt good.

Here's to keepin' on!

Be Balanced Wellness

I'm crazy. I should be in bed right now but I couldn't help myself. I got on a roll and Karlyn went to bed and the house was so dang quiet.

EEEEEkkk!

My new blog baby :-)

This has been in the works for just a few weeks and I can't wait to see where it leads. Go check it out!

www.bebalancedwellness.com

My mad gym face

Guess where I went today?!

My husband told me I made a mean face. :)  And...uh...normally I don't take pictures of myself while at the gym.  Just so we're clear on that.  The afternoon crowd was sparse though and I needed blog material!  I worked out for 30 minutes.  I figured I'd start slow and honestly, 30 minutes is about all you need when you're working hard.  Today's workout definitely wasn't killer but since I haven't done much for a while I wanted to be able to walk tomorrow.

10 air squats to warm up~

1) Squats - 3x8 with 10 lb. dumbbells
2) Overhand pull-ups - 3x8 with 95 lbs. (assisted machine)
3) Walking lunges - 40 total (1 step = 1 lunge) no weight
4) Shoulder press - 3x10 with 15 lb. dumbbells

*10 minute treadmill walk - 2.0 incline - 4.0-4.5 speed

Yay!  It felt so good to be back.  And I've been HUNGRY ever since I got home.  I know it really wasn't much but I can't wait to work back up to heavier weights. 

I have to leave you with this funny :>  Karlyn was sitting on the fireplace brick tonight with her play spoon and bowl.  Spoon after spoonful and leaning her head back with every bite.

"Karlyn, what are you eating?"

"Supper."

:-)

Fitness Friday: Squat. It does a booty good.

I think a lot of people have a love/hate relationship with squats.  They're not exactly fun to do but they're an incredible exercise that can give you amazing looking legs!

Squats recruit most of your muscle fibers and burn a ton of calories even after you're done working out.  They are an exercise you can do in the gym using a squat rack and barbell or in your living room holding a pair of dumbbells.  There are many variations of the squat but you don't need to get all fancy, especially at first.  If you've never done them before, it's a good idea to find someone who knows how to properly perform one (like a personal trainer!) who can show you good form, then watch and correct as you practice.  Never, ever done a squat before?  Sit down in a chair.  Now stand up.  That's sort of what it should feel like.

And don't buy into the whole mini-squat, knees should not even come within an inch of your toes business.  Learn to do a full squat.  Get low.

Benefits to Squatting?  Read on!

*Your core will become stronger from squatting as you support the bar on your shoulders.  6 pack anyone?

*Defined legs.  Strong low back. 

*Improved stability around the joints of the lower body.  Believe it or not, squatting can actually improve the health of your knee and hip joints.  While squatting may be contraindicated for certain populations, the benefits are vast for healthy people.  With proper form, the muscles surrounding the knee joint will strengthen and protect.

Here is a great article on FULL SQUATTING like I talked about above.  Progression comes pretty quickly with squats also.  It is fairly easy to move up in weight every time you do them but be sure and give yourself a day of rest in between workouts.

Right now I'm doing squats 3 times a week: back squats twice and front squats once.  Here are excellent videos on how to set up either movement!  Yesterday I did back squats and here was my progression.  I know, it's not much at all but I am just now getting back into it.

• 6 x bar (45 lbs.) - warm up
• 5 x 55 lbs.
• 5 x 65
• 5 x 70
• 5 x 70
• 5 x 70

I was actually feeling happy and proud to hit 70 lbs. yesterday when miss soccer player showed up and starting throwing multiple 25's onto her barbell.  She was so strong!  It inspired me though...I'll get there.  My first goal is to be able to squat my body weight.

I took information from this site for today's Fitness Friday.  Go forth and squat!