Hello Definition Fitness family! I decided last December that 2015 would be my year of challenges, and so I have begun. My first personal challenge is to “re-start” my running fitness, and my ultimate goal is to run a half marathon in November. That is my 2015 running goal. Currently, I have been inconsisently training 8-9 miles per week, and have already cut down my mile-time from 11:00 minutes to about 9:30….and I plan to shave off a little more as I continue my conditioning. As most of you know, I am a certified Spinning instructor and lead our Definition Cyclepower classes too. Previously, I lead 4-5 classes per week at another facility, and at Definition Fitness I am currently leading 3 classes with more to be added. My point…you’d think that consistently intense leg and lower body Spinning training would make my running a piece of cake. Well, running leg muscles [and movements] are very different than Spinning and cycling muscles, so I am reconditioning and retraining my running muscles differently. After running a couple 5K’s over the past couple months, next up is the Gate Run 15K. If you are considering running or training for a running event, one of the most important things I would advise is to be fitted for proper running shoes. The good ones may be more expensive, but it is definitely worth the investment. They can make a BIG difference for your feet, joints, and back especially when running 5+ miles. My go-to shoes are my Saucony Hurricane 16 and Adidas Turbo Boost.
My second 2015 challenge is a physical body “transformation” challenge that I am currently in week 6 of a 12-week program. This transformation consists of muscle growth, overall weight maintenance, and lowering my bodyfat%. My goal is to drop my bodyfat% to 11% by early April: January 1st, I was 20% and I’m currently 16.5%. January 1st my weight was 193lbs and I’m currently at 185lbs. I have been working out 5-days a week with 1 active rest day (lite day), and 1 full rest day. My nutrition consists of 50/30/20: 50% complex carbs, 30% protein, and 20% fats, per daily. It is not exact every day though, non-workout days I load up more on protein, cardio days I may have a few more carbs. All in all, I am already seeing my transformation goal getting closer. If you have any questions or comments about the program/challenge I am following, just ask me!
My third 2015 challenge is achieving additional nutrition certification. AFPA (American Fitness Professionals & Associates) conducts a master level Nutrition Consultant certification that I am currently researching. This education consists of Nutrition and Wellness Consultant, Holistic Nutritionist, Weight Management Specialist, and Sports Nutritionist. Although this accreditation can not be completed within 2015, I plan on beginning the process this year.
So as you can tell, as a busy trainer in alot of ways, I always make fitness, wellness, and nutrition a priority in my daily life. I try to encourage and inspire everyone I meet and know to follow a healthy life plan. Always remember that “the food you eat can either be the safest and most powerful form of medicine, or the slowest form of poison.”
Scott Winters
So as I’m sure most of you know, I’m pregnant with my first child. While I see most of you at the gym on occasion, I figured I’d give everybody an update into my world and what it’s been like training for two. Also, thoughts and ideas I’m using to stay motivated, things I’m learning to help during pre/post baby, and staying on track with my nutrition. Because let’s be honest, being pregnant doesn’t mean taking a nine-month hiatus from your exercise regimen, nor does getting to use the excuse eating for two. But it does mean taking a gentler approach to exercise and continued healthy eating. I’ve always said, “We’re all on different paths in our training”, and right now for me it’s definitely been different!
I feel genuinely lucky to be going on 28 weeks pregnant and still being able to workout and run as much as I have without any major issues. Current research according to Prenatal & Postpartum Exercise Design Programming, has shown that regular exercise at moderate to somewhat hard levels of intensity during pregnancy has positive benefits. This includes reduced fat deposition/retention, shorter and less complicated labors, higher energy levels during and after pregnancy, greater tolerance of the physiological and psychological stresses of pregnancy, fewer physical complaints, and quicker postpartum recovery.
So as I approached this new stage in my life, I was adamant that I would continue training the way I had been (running/strength training) as long as it wasn’t hindering the development of my baby. When my doctor gave me the ok, I continued running and lifting weights but just listened to my body. During my first and second trimester, nothing really seemed to change. I kept up with my running 4 miles every other day at least 3 times a week. I notice I was getting winded a little easier and slowly watching my time creep up on me for distance. But with that said, I realized that my body was working up to 30% harder than before to keep up with the demand of blood flow/volume and oxygen consumption. At this time, I just based everything on listening to my body, how do I feel, or using the RPE scale (Rate of Perceived Exhaustion). Same thing when it came to strength training. According to what I’ve learned in school and confirmation from my doctor, I was already training in this manner so I continued to maintain the movements I was already doing much like many of you, but just really concentrating on form, modifying, and concentrating on lots of core and yes Burpees!
It’s definitely been hard at times, when I want to push a little harder or do more that I’ve been able to do in the past but just can’t. I, or often times my husband gently reminds me of how I’m growing a little human and need to remember that and train for that. My goals have needed to change, I’m not training to lose weight, run faster, or even maintain. Again, this became tricky considering the fact that inevitably I was getting bigger, slower, and more exhausted somedays. I find that when I’m training with my husband, like I do most often, I always feel better and uplifted. Or when I can get out and walk a few miles with friends, it not only helps me mentally but makes me feel better being active. Much like personal training, sometimes we need that trainer, or that group mentality to help encourage us and get us through a hard workout. That’s why I feel finding that group of people that you can train with, be it your trainer, friends, spouse, family, and especially your gym family, really is just as important as the workout. Having that comradery while you’re trying to achieve that fitness goal is crucial and why I love getting to do my job and watch clients not only achieve their goals but encourage each other, keep tabs on each other- it’s what makes us keep coming back for the torture! Believe me when I say, I’m encouraged to continue on and keep striving because of watching our awesome clients that we have strive to meet goals, its truly empowering and makes me motivated to hang in there till I can get back to where I’d like to be after baby.
Stay tuned as I update you guys on my most recent learning experience from being pregnant…how important it is to keep up with our stretching and rehab exercises!!
Robyn Morris
