I know it has been a few weeks since I have written. I am still working out, so I have made it almost 2 months! There were some weeks I only got in a couple of workouts because I was sick, but I am still making progress. I'm increasing my weight on strength exercises and doing well on conditioning. Plus, I've conquered the foam roller! (If you haven't heard of foam rolling, look it up. It's a unique way of stretching and working out muscle knots).
We have just started MRT (metabolic resistance training), workouts designed by Arron to rev up the metabolism, burn fat and sculpt the body. The first part of each workout is usually a strength circuit, followed by conditioning and stretching. Sounds hard, and while it has been challenging (and workouts take a little longer, but still under an hour), I've completed the workouts without any problem.
Arron and I have noticed the bodies of our consistent members really changing. On that note, we have been open 1 year! Happy anniversary to our members who have been with us since the beginning, and to my husband Arron who cares so much about helping everyone succeed!
Monday, February 20, 2012
Monday, January 9, 2012
2nd Week Started
According to a recent survey, 50% of people give up on their New Year's Resolutions by week three. Guess I'm well on my way to beating this statistic.
I didn't feel as strong today as I did last week, but I got through it just fine and felt great afterward. I have found that it is really important in order to have a good workout to be well rested, hydrated, and fueled with good nutrition. I think this is where I was lacking today. I feel stronger when I limit caffeine intake, drink water throughout the day, stay away from sugar, and have plenty of protein, fruits & vegetables...all day, not just the pre-or post-workout meal.
Just a quick "soreness" update: last week I was sore the 2nd day, but not sore on the third day, so it really wasn't bad at all.
I didn't feel as strong today as I did last week, but I got through it just fine and felt great afterward. I have found that it is really important in order to have a good workout to be well rested, hydrated, and fueled with good nutrition. I think this is where I was lacking today. I feel stronger when I limit caffeine intake, drink water throughout the day, stay away from sugar, and have plenty of protein, fruits & vegetables...all day, not just the pre-or post-workout meal.
Just a quick "soreness" update: last week I was sore the 2nd day, but not sore on the third day, so it really wasn't bad at all.
Wednesday, January 4, 2012
Workout # 2 with Delayed Onset Muscle Soreness
Not counting Zumba yesterday, I just finished my 2nd White Rock workout. To be honest, I was unsure if I would be able to complete the 5 rounds of metabolic conditioning. I woke up today very stiff and sore, and it made me a little cranky. I remembered what Arron told me before though, "Don't skip workouts because you are sore." Guess he knows what he is talking about after all ; ) I actually felt better and became less sore the more rounds I did. And an added bonus for Arron, I'm not cranky anymore. Ready for tomorrow's workout!
Tuesday, January 3, 2012
Sore?
Yes, I am a little sore and stiff today, but I managed to teach Zumba just fine. Actually, The moving around actually helped with the stiffness.
I quizzed Arron about being sore after a workout and this is what he said:
How sore should I be after a workout? He said Rookies might feel a little pain to the touch, but it shouldn't feel like you have been in a car wreck.
What if I do feel like I've been in a wreck? He said it means you over-did it. The goal isn't to get sore, but it sometimes happens.
How long will I be sore? He said 3 days is average.
What can I do to help with the soreness? Arron said to keep moving, don't skip the next day's workout, take a warm bath and stay hydrated.
What causes soreness? Microscopic muscle tears. These tears are necessary for building stronger muscles. It's important to get enough carbs & protein during this time to promote muscle rebuilding.
I quizzed Arron about being sore after a workout and this is what he said:
How sore should I be after a workout? He said Rookies might feel a little pain to the touch, but it shouldn't feel like you have been in a car wreck.
What if I do feel like I've been in a wreck? He said it means you over-did it. The goal isn't to get sore, but it sometimes happens.
How long will I be sore? He said 3 days is average.
What can I do to help with the soreness? Arron said to keep moving, don't skip the next day's workout, take a warm bath and stay hydrated.
What causes soreness? Microscopic muscle tears. These tears are necessary for building stronger muscles. It's important to get enough carbs & protein during this time to promote muscle rebuilding.
Monday, January 2, 2012
I did it!
I made it through my first White Rock workout! Let me tell you about it: there were 3 others in the class today, all of which have been members for several months. Before class they filled me in on how to record today's workout in my notebook and keep track of my reps and weight so I can track progress. Then, my classmates started breezing through the warm-up written on the board while Rozalin, the trainer took me through it.
Next was the workout. Today was a strength day and although I was a little intimidated by push-ups and pull-ups, it wasn't that bad. I started off on less weight than the others were on, and started with the simplified version of the exercises. I felt challenged, but successful...it didn't kill me, but my arms and legs do feel like jell-o and I know I got a good workout. I especially liked that the trainer walked me through everything and was encouraging, so I wasn't left trying to figure out how to do things on my own.
We did a cool down and stretched at the end. But the best part was the post-exercise feeling: the mood boosting energy rush that makes me feel successful, happier, healthier and motivated to eat better after I workout. Stay tuned to read about how sore I am the next few days.
Next was the workout. Today was a strength day and although I was a little intimidated by push-ups and pull-ups, it wasn't that bad. I started off on less weight than the others were on, and started with the simplified version of the exercises. I felt challenged, but successful...it didn't kill me, but my arms and legs do feel like jell-o and I know I got a good workout. I especially liked that the trainer walked me through everything and was encouraging, so I wasn't left trying to figure out how to do things on my own.
We did a cool down and stretched at the end. But the best part was the post-exercise feeling: the mood boosting energy rush that makes me feel successful, happier, healthier and motivated to eat better after I workout. Stay tuned to read about how sore I am the next few days.
Wednesday, December 28, 2011
Assessment
Before anyone starts working out at White Rock, they have a thorough assessment with Arron. This involves completing a few forms to make sure you are okay to workout without a Dr's approval. (FYI - you can download these from the website and bring with you to shorten your assessment).
The second half of the assessment is a functional movement screen. This takes about 15 minutes and involves a few simple movements that show Arron if he needs to make any modifications to the workouts. As a result of my assessment, I will be starting with modified squats. Arron has promised to pass this info along to the trainer who will be teaching the class I plan to go to.
I was surprised at how easy and quick the assessment was. Discussing my workout concerns with Arron made me feel more assured that my specific needs would be met, and I am more comfortable with starting workouts next week. Check out photos of the assessment at www.facebook.com/whiterockfit.
A word about weights: most assessments include a weight and body fat percentage. However, I am a strong believer that if you eat optimally and get enough physical activity, your body will find its healthy weight naturally. I have seen repeatedly when someone starts working out at WRF they first gain muscle. If they are watching the scale, this might show up at weight gain (because muscle weighs more than fat). When they see the scale, this scares them. However, muscle burns calories. So what happens next is the muscle they built increases their metabolism, burns fat, and then they lose weight (opposed to crash diets which cause sudden weight loss by breaking down lean body mass - this is not healthy and results in eventually gaining more weight than what was lost). I am confident that by increasing my physical activity my body fat is going to decrease and my lean body mass increase, so I chose not to get on the scale. Besides, the scale often causes more harm than good. The numbers can be discouraging and it is easy to forget that you are getting healthier regardless of your weight.
The second half of the assessment is a functional movement screen. This takes about 15 minutes and involves a few simple movements that show Arron if he needs to make any modifications to the workouts. As a result of my assessment, I will be starting with modified squats. Arron has promised to pass this info along to the trainer who will be teaching the class I plan to go to.
I was surprised at how easy and quick the assessment was. Discussing my workout concerns with Arron made me feel more assured that my specific needs would be met, and I am more comfortable with starting workouts next week. Check out photos of the assessment at www.facebook.com/whiterockfit.
A word about weights: most assessments include a weight and body fat percentage. However, I am a strong believer that if you eat optimally and get enough physical activity, your body will find its healthy weight naturally. I have seen repeatedly when someone starts working out at WRF they first gain muscle. If they are watching the scale, this might show up at weight gain (because muscle weighs more than fat). When they see the scale, this scares them. However, muscle burns calories. So what happens next is the muscle they built increases their metabolism, burns fat, and then they lose weight (opposed to crash diets which cause sudden weight loss by breaking down lean body mass - this is not healthy and results in eventually gaining more weight than what was lost). I am confident that by increasing my physical activity my body fat is going to decrease and my lean body mass increase, so I chose not to get on the scale. Besides, the scale often causes more harm than good. The numbers can be discouraging and it is easy to forget that you are getting healthier regardless of your weight.
The Plan
In my first post, "confessions," I talked about why I haven't worked out consistently in the past. When it comes to overcoming obstacles, I think it's important to have a plan. Because time is my number 1 issue, the first step I took was scheduling workouts for the entire upcoming month. By scheduling i mean actually adding it to my calendar in print. White Rock offers Unlimited Classes four days a week. It looks like most weeks I can fit in 3 workouts, although there is a week I can only workout two times, and I won't be able to go at the same time every day, but two or three times a week is better than nothing!
Another issue I have is needing someone to watch our son. We are planning to start Moms Groups at our 3pm & 4pm workouts. These groups will allow Moms to bring the kids to the gym with them. Moms will take turns watching the kids during workouts. Plan B is working out during times that someone, like my husband, is available to watch my son. We have workouts at 7am, 3pm, 4pm, 5:30pm & 6:30pm, so there are plenty of times to choose from.
As far as my worries with health problems, that will be addressed with the Assessment.
Although cost isn't a concern of mine since I own the place : ) I know it is for some of you. An Unlimited membership is $100 for one person and includes free Zumba and a Nutrition Counseling session with yours truly, the Dietitian. If you join with a friend, it brings the total to $87.50 a month. This is a lot less than a bootcamp, which is what I would tell my husband if I was trying to convince him that it's a good investment. Also, everyone gets their first session free to give them a chance to try it out and make sure it's for them. We have no contracts so you don't have to worry about committing to a year or more. So it's really a great value!
Another issue I have is needing someone to watch our son. We are planning to start Moms Groups at our 3pm & 4pm workouts. These groups will allow Moms to bring the kids to the gym with them. Moms will take turns watching the kids during workouts. Plan B is working out during times that someone, like my husband, is available to watch my son. We have workouts at 7am, 3pm, 4pm, 5:30pm & 6:30pm, so there are plenty of times to choose from.
As far as my worries with health problems, that will be addressed with the Assessment.
Although cost isn't a concern of mine since I own the place : ) I know it is for some of you. An Unlimited membership is $100 for one person and includes free Zumba and a Nutrition Counseling session with yours truly, the Dietitian. If you join with a friend, it brings the total to $87.50 a month. This is a lot less than a bootcamp, which is what I would tell my husband if I was trying to convince him that it's a good investment. Also, everyone gets their first session free to give them a chance to try it out and make sure it's for them. We have no contracts so you don't have to worry about committing to a year or more. So it's really a great value!
Subscribe to:
Posts (Atom)