I know, that seems like an odd combination of subjects for a title…but you shall see how it unfolds 
Alright so I have to get a bit sentimental before getting into this focus on exercise post tonight.. please bear with me.
I am not going to talk about what blogging has done for me right now, as this could lead to a full-on book. However, I will say that the comments, input, and support regarding yesterday’s post was both beyond welcome and remarkable. I know I am honest on this blog, and I really don’t hold anything back. But for some reason yesterday, I was reluctant to write about that sincere experience I had. I suppose I was afraid of people judging me, or telling me to suck it up (or something lovely along those lines), that who cares, I need it anyway and all of that.
If someone had written a comment along those lines, it would have been alright. I mean this when I say I welcome ALL input… positive, negative, nice, bitchy, whatever. Even if a comment is mean, if you are writing something legitimate, I see no reason in not considering what you are writing to me and if I could apply it to my own life in some way (of course if someone were to write, you are a poop head or something unintelligent like that, then I probably would not be too thrilled).
What I am trying to say here is that I offer my genuine thanks to everyone’s words yesterday. I am able to look at the comments and know I am far from being alone in this struggle, and that there are plenty of people out there that have experienced a similar situation as I did.
The advice that was offered is priceless as well, and when i need encouragement or an extra kick in the butt, I am going to look back on what you all wrote and know that I will get better. Although it seems impossible right now, one day, and I believe this with all of my heart, I will escape from all of this.
Okay phew, mushy stuff is out of the way Oh and p.s. y’all know how to make me smile, thank you for the compliments on my hair-do! I am naturally curly btw, a few people asked!
In the words of Trey from Sex and the City, Alllrightyyyy let’s move on!
It’s time for some strength training chit chat.
I began adopting this style of working out into my life last summer through research, taking different classes, and searching the Internet for articles and information on strength training. I wanted all of those benefits I had been reading about for myself and therefore began incorporating ST into my weekly workouts. I could not wait to gain muscle, get the “toned” look that was so desirable, and also improve my running!
However, I was pumping iron, while simultaneously cutting back on my food consumption. Guess what does NOT happen when you lift weights and eat basically no protein, zero grams of fat and practically all produce? Well lots of terrible things, but in this case, you sure as heck do not build muscle.
I could not understand it, I was doing all the workouts correctly and seeing no muscle growth… what gives? Oh right, that whole eating thing is kind of important. I know a lot of us are pretty familiar with why strength training is beneficial for you and what actually happens when you use weights… so I am not going to go into in much detail. However, I believe it’s important to understand WHY I was putting on zero muscle and the serious damage I was causing on my body.
- You break down muscle when you lift.
- The body repairs the damage to your muscles and begins to adapt to the stresses of a workout.
- When you give yourself proper REST, the muscles are repaired and the small fibers grow to be bigger and stronger- yay for getting that toned, athletic bod!
- This process requires protein, and also a sufficient number of calories to make up for the physical work you just put yourself through. After strength training, your muscles are in need of protein or, more specifically, the amino acids found within protein foods.
I certainly did not listen to this during the worst times. In fact I would refuel with about a pound of fruit. That is what my “recovery meals” would consist of… fruit, some more fruit, oh and how about another bowl of fruit. It kept me full (hello food baby after every single meal) so my illogical, sick thinking assumed those calories were going to my muscles and that the weight I was steadily losing was pure, ugly fat.
I truly believed I had the perfect formula going… that I had found the routine that allows me to lose fat and build muscle. In fact, I was eating just enough to keep my weight at a semi-sustainable level, but I was slowly but surely becoming a shriveled bean pole, wasting away precious muscle, rather than allowing myself to have the body of an athlete.
Working is out is incredibly important and as cliche as this sounds…it’s a passion.
Yes, for a very long time now it has been used as a means to burn calories and lose weight. Though, now that I am finally getting better, I understand the true elated feeling you can earn during and after a fantastic workout. In fact, I would certainly attribute a large portion of my determination to recover because exercise is a staple in my life, and I want to continue treating my body correctly so I can take my level of fitness to the next level.
My focus on strength training has intensified as my running has decreased these last few weeks… and it’s been wonderful! I genuinely look forward to my ST days, Monday, Wednesdays, and Fridays, as I know I am going to work my body hard, but intelligently as well. That is the thrilling part right there- I am finally lifting the way I “should” in regards to proper nutrition.
Seeing the benefits and the progress certainly is a huge motivation factor to continue making the choices that will benefit my body. I don’t really record how much weight I have lifted probably as much as I should, but I am able to clearly notice that I am in fact stronger. For example, one of my favorite moves is a backward lunge with bicep curl. When I first began these, I would use 10 pound dumb bells… now I challenge myself with 20 and sometimes even 25 weights in each hand. I mean… that’s a huge difference.
And you know that shaky feeling you get after a kick-ass workout? I.love.it. I love it even more when I go home and refuel with exactly what my body needs to build up the muscle I so easily let waste away. That sore I-can’t-sit-down-properly/lift-my-arms-up-without-pain feeling the next day? I thrive from it… yes that probably sounds pretty messed up… but I just know what wonders I am finally doing for myself, and it just feels fantastic.
I want to share a workout I did yesterday, that left me fatigued, yet empowered and full of strength.
Set 1- with Bosu- Arms and Core (2x total)
Go through the entire set without a break in between, rest for 1 minute at the end, and repeat one more time through for a total of TWO times.
- Chestflys on bosu, 15 pds in each hand- 15 total
- Renegade Row, 20 pds in each hand- 10 on each side, 20 total
- Standing Row, 20 pd DB each hand- 10 total
- Tricep dips, body weight- 15 total
- Cardio blast- 10 burpees with pushup, plank (hold for 1 minute), 10 burpees with pushup, up/down elbow planks until failure
Set 2- with Medicine Ball and Physio Ball
Go through the entire set without a break in between, rest for 1 minute at the end, and repeat one more time through for a total of TWO times.
- Later lunge holding one 15 pound DB- 12 on each leg
- Squats with shoulder raise, 15 pd DB in each hand- 12 total
- One leg dead lift holding 15 pd DB in each hand- 15 each leg
- Cardio blast- mountain climbers (2o on each leg, 40 total), plank of physio ball (45 seconds), mountain climbers (40 total), plank on physio ball (45 seconds)
Finish with a bit (more) of core!
Go through the entire set without a break in between, rest for 1 minute at the end, and repeat one more time through for a total of TWO times.
- Oblique v-ups, 15 each side
- Reverse crunch- 25 total
- Supermans- 10 just legs, 10 just arms, 15 full body
- Bicycle crunches- 50 total
STRETCH! And recover with proper food of course
I know I am struggling right now- getting enough calories in, feeling “fat” on a daily basis, simply frustrated that I have allowed this to go on for so long. However, my eating disorder is going to be there, kicking and screaming like an annoying brat, as I continue to implement the changes that make the illness rather uncomfortable.
I am choosing to ignore it as best as I can for many reasons of course, but in regards to this post, working out must continue to be a huge part of my life and I can’t expect it to be if i don’t care for my body the way it deserves.
I would most certainly love to have your input…
-Do you strength train? If so, how many days per week? Do you split it by doing upper body/lower body days?
-What are your current favorite ST moves? Burpees with a pushup- love/hate right there. Renegade rows are also a classic favorite of mine!
-If you have been lifting for a long time, have you increased the weight you use? How often do you try heavier weights?
-Yay for Thursday! Any plans for the weekend yet?
I think I mayyyy be going to NYC for tomorrow night! I shall let you know tomorrow for sure If I am, do any NYC bloggers want to try and meet up at some point on Friday evening? Let me know!
I know, that seems like an odd combination of subjects for a title…but you shall see how it unfolds
Alright so I have to get a bit sentimental before getting into this focus on exercise post tonight.. please bear with me.
I am not going to talk about what blogging has done for me right now, as this could lead to a full-on book. However, I will say that the comments, input, and support regarding yesterday’s post was both beyond welcome and remarkable. I know I am honest on this blog, and I really don’t hold anything back. But for some reason yesterday, I was reluctant to write about that sincere experience I had. I suppose I was afraid of people judging me, or telling me to suck it up (or something lovely along those lines), that who cares, I need it anyway and all of that.
If someone had written a comment along those lines, it would have been alright. I mean this when I say I welcome ALL input… positive, negative, nice, bitchy, whatever. Even if a comment is mean, if you are writing something legitimate, I see no reason in not considering what you are writing to me and if I could apply it to my own life in some way (of course if someone were to write, you are a poop head or something unintelligent like that, then I probably would not be too thrilled).
What I am trying to say here is that I offer my genuine thanks to everyone’s words yesterday. I am able to look at the comments and know I am far from being alone in this struggle, and that there are plenty of people out there that have experienced a similar situation as I did.
The advice that was offered is priceless as well, and when i need encouragement or an extra kick in the butt, I am going to look back on what you all wrote and know that I will get better. Although it seems impossible right now, one day, and I believe this with all of my heart, I will escape from all of this.
Okay phew, mushy stuff is out of the way
Oh and p.s. y’all know how to make me smile, thank you for the compliments on my hair-do! I am naturally curly btw, a few people asked!
In the words of Trey from Sex and the City, Alllrightyyyy let’s move on!
It’s time for some strength training chit chat.
I began adopting this style of working out into my life last summer through research, taking different classes, and searching the Internet for articles and information on strength training. I wanted all of those benefits I had been reading about for myself and therefore began incorporating ST into my weekly workouts. I could not wait to gain muscle, get the “toned” look that was so desirable, and also improve my running!
However, I was pumping iron, while simultaneously cutting back on my food consumption. Guess what does NOT happen when you lift weights and eat basically no protein, zero grams of fat and practically all produce? Well lots of terrible things, but in this case, you sure as heck do not build muscle.
I could not understand it, I was doing all the workouts correctly and seeing no muscle growth… what gives? Oh right, that whole eating thing is kind of important. I know a lot of us are pretty familiar with why strength training is beneficial for you and what actually happens when you use weights… so I am not going to go into in much detail. However, I believe it’s important to understand WHY I was putting on zero muscle and the serious damage I was causing on my body.
I certainly did not listen to this during the worst times. In fact I would refuel with about a pound of fruit. That is what my “recovery meals” would consist of… fruit, some more fruit, oh and how about another bowl of fruit. It kept me full (hello food baby after every single meal) so my illogical, sick thinking assumed those calories were going to my muscles and that the weight I was steadily losing was pure, ugly fat.
I truly believed I had the perfect formula going… that I had found the routine that allows me to lose fat and build muscle. In fact, I was eating just enough to keep my weight at a semi-sustainable level, but I was slowly but surely becoming a shriveled bean pole, wasting away precious muscle, rather than allowing myself to have the body of an athlete.
Working is out is incredibly important and as cliche as this sounds…it’s a passion.
Yes, for a very long time now it has been used as a means to burn calories and lose weight. Though, now that I am finally getting better, I understand the true elated feeling you can earn during and after a fantastic workout. In fact, I would certainly attribute a large portion of my determination to recover because exercise is a staple in my life, and I want to continue treating my body correctly so I can take my level of fitness to the next level.
My focus on strength training has intensified as my running has decreased these last few weeks… and it’s been wonderful! I genuinely look forward to my ST days, Monday, Wednesdays, and Fridays, as I know I am going to work my body hard, but intelligently as well. That is the thrilling part right there- I am finally lifting the way I “should” in regards to proper nutrition.
Seeing the benefits and the progress certainly is a huge motivation factor to continue making the choices that will benefit my body. I don’t really record how much weight I have lifted probably as much as I should, but I am able to clearly notice that I am in fact stronger. For example, one of my favorite moves is a backward lunge with bicep curl. When I first began these, I would use 10 pound dumb bells… now I challenge myself with 20 and sometimes even 25 weights in each hand. I mean… that’s a huge difference.
And you know that shaky feeling you get after a kick-ass workout? I.love.it. I love it even more when I go home and refuel with exactly what my body needs to build up the muscle I so easily let waste away. That sore I-can’t-sit-down-properly/lift-my-arms-up-without-pain feeling the next day? I thrive from it… yes that probably sounds pretty messed up… but I just know what wonders I am finally doing for myself, and it just feels fantastic.
I want to share a workout I did yesterday, that left me fatigued, yet empowered and full of strength.
Set 1- with Bosu- Arms and Core (2x total)
Go through the entire set without a break in between, rest for 1 minute at the end, and repeat one more time through for a total of TWO times.
Set 2- with Medicine Ball and Physio Ball
Go through the entire set without a break in between, rest for 1 minute at the end, and repeat one more time through for a total of TWO times.
Finish with a bit (more) of core!
Go through the entire set without a break in between, rest for 1 minute at the end, and repeat one more time through for a total of TWO times.
STRETCH! And recover with proper food of course
I know I am struggling right now- getting enough calories in, feeling “fat” on a daily basis, simply frustrated that I have allowed this to go on for so long. However, my eating disorder is going to be there, kicking and screaming like an annoying brat, as I continue to implement the changes that make the illness rather uncomfortable.
I am choosing to ignore it as best as I can for many reasons of course, but in regards to this post, working out must continue to be a huge part of my life and I can’t expect it to be if i don’t care for my body the way it deserves.
I would most certainly love to have your input…
-Do you strength train? If so, how many days per week? Do you split it by doing upper body/lower body days?
-What are your current favorite ST moves? Burpees with a pushup- love/hate right there. Renegade rows are also a classic favorite of mine!
-If you have been lifting for a long time, have you increased the weight you use? How often do you try heavier weights?
-Yay for Thursday! Any plans for the weekend yet?
I think I mayyyy be going to NYC for tomorrow night! I shall let you know tomorrow for sure
If I am, do any NYC bloggers want to try and meet up at some point on Friday evening? Let me know!