Let's Do Work!

I passed! I passed! I'm an ACSM Certified Personal Trainer! 

So who's ready to get fitter, faster, and/or stronger?! I'll be picking up a limited number of online training clients starting in February. I will also be making myself available for one on one consults and workouts at your gym (if you can bring a guest) as my schedule allows. Hopefully soon I will have a 'home' gym for the locals to come train with me too! If you are interested then email me at brazentraining@gmail.com and let's get started! 

LiveFit Trainer: Week 5

My second attempt at week 5 went much better than last week. I got in all but one workout (one leg day instead of two) and my nutrition was much better. I did have a pretzel at the mine 5k with Gem but really didn't have too many cheats. 

Baby bis and tris are coming out

My weight has stabilized in the mid-130's but I can tell my clothes are fitting differently. My jeans are looser in the waist and tighter in the butt and thighs. Some of my fitted long sleeve shirts are starting to feel kind of snug around my biceps too. Overall, the changes are more subtle than the first few weeks but definitely there. I'm hopeful that, with three more weeks of adding cardio, I'll really see some definition soon.

That's really about all I have for week 5. So let's hope some big things happen with week 6! 

LiveFit Trainer: FAIL WEEK!

This past week was a complete failure. I only got in two workouts, a back day and a leg day. My diet was awful and my motivation was MIA. Paul and I both had minor but irritating colds. Paul's son had a much worse version of our illness. My oldest had it too and then my youngest started throwing up. To top it off things at work were hectic which left me feeling mentally drained at the end of each day. I ended up gaining back a pound or so and I just feel fluffy and unfit. In the end it's all just excuses but those added up to a lost week.

Sick baby fall asleep in her breakfast

So now it's time to get back on track. I'm starting week 5 over again and getting my diet back on track. Paul and I are also racing running a 5k on Saturday so I have more reason to stick to eating healthy, hydrating, and getting back to my workouts. We won't be racing hard but it should be enjoyable to stick together and run for fun for once. If you have been around for awhile then you probably remember the mine race that I have done the past several years. I really wish I had a GoPro so I could show you all the full experience of running a 5k underground!

One of only two workouts last week

 

Here's to second chances and the ability to turn around a bad day or week. As the saying goes, it's not about perfection. It's about progress!

LiveFit Trainer: Week 4

It's official! I survived Phase 1 of the LiveFit Trainer! So far I have been extremely impressed with the results. It's not easy trying to eat clean and fit in 5 workouts a week but I've been doing it. I've even gone in blizzards and the polar vortex mess or whatever they're calling it this week.

I wasn't the only crazy at the gym!

 

The results for 4 weeks of training have been outstanding. I never expected to see progress this fast and it's not just noticeable to me. Paul is seeing the changes and I just keep lifting more every time I go to the gym. It's almost unbelievable!

 

I've gone up 50 pounds on leg press alone

 

And physically, the changes are visible and show in my measurements too. So here's where I'm at as of the end of Phase 1!

 

Body Part          Start          Phase 1

Neck                 13.5            13.75

Chest                 33               33

Waist                 28               28

Hips                   38               37.5

Biceps               11               10.5

Thigh                 20               22

Calf                   13.5            14.25

Weight             137             134.5

 

 

And that's all for now! As I move into week 5 I will be adding back more cardio with my weight training. Things are about to get more intense as I move into phase two and I'm really looking forward to seeing what happens as I continue to get stronger!

 

 

 

Live Fit Trainer: Week 3

This week was the first week of the program that I lifted 5 days per week. I also went from 3 sets of 12 reps to 3 sets of 10 reps, which meant going heavier. My extra day consists of a second leg day and I think I'm starting to see some results. So needless to say I am a pretty happy girl this week!

Pretty sure that's a bicep beginning to show

My weight still hasn't changed and I don't want to take new measurements until the end of Phase 1. But what has changed is the weight I'm lifting. Some examples:

Leg Curl:

Week 1 - 50 pounds

Week 3 - 80 pounds

Leg Press:

Week 1 - 112 pounds

Week 2 - 160 pounds

Bicep Curls:

Week 1 - 10 pounds

Week 3 - 20 pounds

So overall, I am thrilled. I know the first few months of a strict program I will see big gains because of neurological changes. Your brain begins to tell your muscles to recruit more fibers for each movement and you make more neuron connections. It really has nothing to do with actually getting stronger but it's the precursor to building the body you want.

Shoulders are beginning to get some definition

I'm also experimenting more with ways to make lean protein and veggies exciting. Thankfully Paul is an amazing cook. Here's one of his recent creations for us:

Spicy Baked Cauliflower (and Tilapia)

Ingredients:

1 Head cauliflower
4 Tbsp. coconut oil, melted
5 Cloves garlic, diced or pressed
Chili powder to taste
Paprika to taste
McCormick Fiesta Lime seasoning to taste

1. Preheat oven to 375* F
2. Cut the cauliflower into small florets and spread in 9x11 baking dish
3. Cover with melted coconut oil, garlic, chili powder, paprika, and fiesta lime seasoning
4. Bake for 30-40 minutes until cauliflower is no longer crunchy

And there you have it. My week 3 progress and a recipe! How are you holding out on your 2014 goals?

Live Fit Trainer: Week 2

This week was absolutely crazy. I did really well sticking to my nutrition plan the first half of the week. However, my new job is fairly demanding at the moment and getting to know a new team of people means happy hours and lunches out. I had soda three times this week, Chinese food one day, and some birthday cake too. So it's no wonder that I'm still sitting at the same weight as last week.

Nailed my leg workout in my INB butterfly top and Altra Delilahs.

The good news is I did get all my workouts in again and I went up in weight on my leg press and leg extension. I did substitute some moves again when I didn't have the equipment but overall I nailed the workouts! I also got some bonus points for moving the rest of my stuff into my new place and then remodeling the dining room.

 Before

 

After

So since my week two update is pretty boring how about I share some awesome news?!

I'm returning as an Altra Zero Drop ambassador for 2014! AND Altra has dropped the new Olympus. It's max cushioning in a zero drop shoe with the same foot shaped toe box you love. I can't wait to get my hands on a pair ASAP!




INKnBURN is debuting new designs for 2014. Check out these new additions to the lineup! I am so stoked for the Drifting Petals pullover! Don't forget to use code 'saratoldme' for 15% off when you create an account. (There's no spam!)

 

So there it is! My first week in a new job. Finished moving. Remodeled a room. Did all four of my workouts. Failed at my nutrition plan. Overall I will take it and refocus on doing better for week 3!

 

 

 

 

 

LiveFit Trainer Week 1

Today marks the end of my first week of the LiveFit trainer. Obviously there aren't any huge changes to report but I thought a little update might help with motivation (mine and yours!) as we make our way further into the new year.

I made it through all of the workouts for week 1 with a few modifications. The gym was closed New Year's Eve and New Year's Day (isn't that when they get all their new memberships?!) so I made due with home workouts using bands and body weight exercises for chest and triceps day. I was at Paul's house on back and bicep day so we used his gym, which is fairly limited, and did our best. Leg day and shoulder/ab day both happened at my YMCA and the only thing I had to substitute for was seated calf raises because the Y doesn't have the equipment. And yes, I have been sore from head to toe all week. I love it!

Using my toddler for squats

 

As for the nutrition, I have been doing really well in my own opinion. I cheated with some wine and champagne on New Year's Eve but I saved the calories in my plan so the only damage was the shift in my macros. I had some popcorn and fruit snacks with the kids one day. And I have had Starbucks coffee twice this week but I stuck to a tall and made it a 'skinny' version of my usual order.

A 'skinny' treat

My typical day consists of lots of eggs, chicken, and fish. I get unlimited veggies so Birds Eye Steamfresh bags are my best friend right now. I only get a single serving of starch with each meal so rice cakes and sweet potatoes make up most of my carbs.

As Honest Toddler calls these, Sadness Patties!

I figured I'd be getting bored or sick of this by now but I really don't mind it. I feel more alert and I'm sleeping better (my Fitbit says my sleep efficiency is at 99%). The only thing I really miss is cardio and that will be coming back soon. I may begin to add a few miles warm up pre-lifting in week two. I know I won't get optimal muscle gain but I also have a 5k and 50k that I'm registered for!

I've also improved my overall habits. I upgraded to a 40 oz water bottle to aid with hydration. My Fitbit is motivating me to move more. (I still can't get 5 full lights without cardio!) My grocery bill has actually gone down now that I buy produce, meat, and a small amount of other things and then do an entire week of food prep in a day. Eating out has also become a thing of the past for the most part. The one time I was out for a meal I had a salad with oil and vinegar and then ate my protein and starch when I got home.

40 ounces of awesome!

 

There's really no physical changes to report yet other than being sore. I was up 0.5 pounds when I weighed in today which I expected. Inflammation, better hydration, and being stuffed full of fish and veggies will all add some weight. All in all, I'm excited to keep trying to improve as I go and see what happens over the next few weeks.

 

 

 

How are your goals coming so far this year? Do you have any tips for avoiding temptations?

Planning Ahead

It's a new year and the resolutions are rolling in. We're all either setting goals publicly or bragging about our lack thereof. I've seen it all. "I'm going to run more miles." "I'm going to lose X pounds." "I'm going to do everything everyone else says they're going to do for two weeks then give up and get fat." Blah, blah, blah...

Not me. Not this year. (credit: survivingcollege.com)

I really don't care what you call it: Dreams, resolutions, goals, an action plan....  We all have things we want to accomplish. I've decided on my goals for the coming year and I want to share them here. For accountability, or for inspiration, or for me to laugh at later when life throws me a curve ball and everything I write today goes out the window (again).

Maybe you've heard of Jamie Eason and her LiveFit Trainer. Maybe you haven't. It's a popular (and free program) on Bodybuilding.com designed by one of the top fitness models in the world. It includes exercise plans and nutrition guidelines as well as supplementation advice. It's supposed to be able to transform a normal or average person to fairly fantastic in just 12 weeks.

I've spent the last five years focused purely on running. If I did weights it was to improve my power. If I did plyo it was to improve my speed. If I changed my diet it was to try to reach a 'racing weight'. Everything has been completely centered around running and racing for the last half decade and I'm a little burnt out. So I thought I would try something new and decided this was it.

It's always about the run... and the clock

Don't get me wrong. I'm not giving up running. I'm still going to try to stay in 5k to half marathon shape. And I'm still going to try to walk/jog my way through the 50k I'm signed up for. I'm just not going to make running the center of my world for at least the next 12 weeks.

So on to the embarrassing fun stuff. Where am I starting off on this grand journey?

 

 

Stats:
Neck - 13.5"
Chest - 33"
Waist - 28"
Hips - 38"
Bicep - 11"
Thigh - 20"
Calf - 13.5"
Weight - 137 lbs.

I'd love to get another BodPod reading done before I get too far into this journey but I'm just not sure it will happen. Hopefully the pictures and measurements along the way will show my progress (or lack thereof) just as well.

So I hope you'll follow along and maybe even commit to your own life changing journey. And maybe, just maybe I won't have spaghetti noodle arms by 2015....

Fast in Faas

If you follow me on Facebook or Twitter then you already know I've FINALLY been putting my bike from last Christmas to good use! It's helping me fit in some easy cardio and cross train my legs on my non-running days which is something I should have been doing all along. Plus the CycleOps trainer means I can cycle in front of the TV watching the same crap I'd be watching while NOT working out. ;)

It's been a struggle to keep my motivation up since Sandy has pounded the east coast. We're safe and sound here but the nonstop rain has kept us all indoors. (Keeping NY and NJ in our thoughts!) I don't mind the treadmill so much but it lends to easier distractions: hop off and change laundry, run upstairs to get more water, interrupted by kids 10 times in a half hour, and so on.... Anyway, I got a package in the mail yesterday that drastically improved my chances of actually working out today!

New PUMA gear! I've never tried the brand and I had no clue what to expect so naturally I jumped at the chance to give it a go. My first impression when I opened the box was WOAH! The bright colors really stand out. I'm not normally very 'loud' but these combinations are attractive without being too overbearing. The green and orange shorts with the white shirt don't scream 'Look at me!' And the black jacket with hot pink accents is feminine and bold but not crazy. The shoes are a whole different story with the blue and pink but athletic shoes are supposed to be fun! First thing this morning I tried the ensemble out. I probably should have waited for a run day but I'm too impatient. (I did however clean the mirror before snapping a pic... Bonus points for me!)

Second impression: The FAAS Split shorts are SHORT! I don't usually mind short-shorts but these also don't have a liner. I felt breezes in new places and I'm not sure I liked that. I tried putting on some underwear but cotton under tech shorts felt even worse. I'm not sure that I would risk running in these outside for fear of flashing unsuspecting bystanders. Cycling outdoors would also be iffy because of the risk of exposure. Comfort-wise these shorts feel great on. The elastic is firm but not tight (for reference I got a size Medium) and they didn't chafe. From a quality of material and fit standpoint these are pretty awesome for the MSRP of $35.

The shirt I received is a size small. I think the cut runs on the smaller side because I was having issues with bunching up. Whenever I reached over my head or leaned over the bottom rode up and didn't fall back into place when I straightened up. This usually happens when I order a size too small so I don't believe that it is a cut or quality issue. For a basic tech tee (MSRP $20) this shirt works just fine. It breathes, it doesn't have a fabric neck tag, and it has the silky slide-over-your-skin feel. However, it doesn't have flat seams. This could be a HUGE potential issue on runs over 5 or 6 miles or in the rain. Cycling 6 miles on the trainer in it didn't pose any problems though.

The jacket is the Faas Microfleece Hoody and it is by far my favorite item in this package! The colors, the feel, the fact that it actually has a HOOD all make it superior to many of my other light jackets. This hoody does feel heavier than many of my jackets and I probably wouldn't use it for exercise until the temperature is close to freezing. Obviously it was too warm in my house to wear it on the bike but I'm wearing it now! It is definitely comfortable and I love that it has an iPod-sized breast pocket! The only thing I don't love is the zipper. For a hoody that retails for $90 I expect a sturdy zipper. The zipper on this is cheap plastic and I had trouble with it before I ever put the hoody on. Give me a good quality zipper and this hoody would be on my Christmas list in every color they have!

Lastly, the shoes! The Faas 550's are comfortable! I think they are also sized slightly smaller than my usual brands. I ordered a size 8 (my usual) and I can't wear my thicker socks with these. With thin socks the fit is perfect although the toebox feels tighter (narrower) than I'm used to. I couldn't find the heel to toe drop information on the Puma site but I'd be willing to bet that it is the standard 12mm. It feels a little high to me in the heel since I've been running in 8mm and zero drop shoes lately. The cushion is heavenly though and I think these will be perfect as cross trainer or track shoes. Due to the toe constriction issue (probably should have asked for an 8.5) I don't think I could wear these for a longer run but that's not a quality issue so much as a sizing issue. The upper and laces feel of average quality. The real difference in these shoes is all in the sole. The rubber/foam blend differs in each Faas shoe from the minimalist, lighter 200 to the heavily cushioned 900. The 550 is right in the middle and feels springy enough to absorb the impact of landing but not overly cushioned enough to impact toe off or reduce power. I'll probably give these a few miles on the road as soon as I get a dry day to really get a good feel for what they can do.

Overall, I think PUMA has done a great job making gear that's right in line with the wants and needs of the average runner and athlete. The quality isn't over the top but neither is the price. For an average Joe or weekend warrior this tech tee or these shoes are probably perfect. If trail or ultra running is more your style then this probably isn't the line for you. However, for cross training today these pieces were ultimately comfortable, affordable and attractive. I'd say PUMA scores an 8 out of 10 overall with the Faas line!