Thursday, April 17, 2014

Ready and ReFUELed!

For the last 12 days I have been ReFUELing. What does the mean exactly? 
You can have no:
Caffeine
Alcohol
Dairy
Grains
Sugar
Bell peppers
Eggplant
Nuts 
Beans 
..I think I have covered it all. Many will ask, "what do you eat then?!?" It's simple. You eat vegetables, meat, fish, and some fruits. Eat as clean as possible. Eat as organic as possible. Hard? Not too bad :). The biggest challenge? Food prepping! 
In order to be successful with your eating, you need to be prepared for the day. It's important to set yourself up for success by preparing you breakfast, packing a lunch, and making sure you have a couple snacks on hand for those "I'm not going to make it" moments. 
Now that I am on my last day, I am able to reflect back and see if it actually made a difference. The verdict? It did, and I feel great. 
Things that have improved: 
My sleeping
My skin
My mood 
My energy 
No more headaches 
How my stretchy pants feel around my waist :)
When you get caught up in the world and tell yourself you don't have time to cook at home, you begin grabbing meals to go. This starts out with just that extra coffee, and then it turns into 2 extra coffees, a snack (probably a pastry), and a drive thru lunch. 
It's easy to get out of control with your eating real quick. It's also easy to forget how good you can actually feel. 
My advice? Take 12 days out of your life to get back on track with your nutrition and to remember how awesome it feels to eat well. If I can do it, everyone can. I bake cakes part time for goodness sakes! 

Thursday, March 27, 2014

A quick update on the world of Relentless Boot Camps

A big shout out to my Little Stacy Boot Camp for having perfect attendance. Everyone in the class has stepped up their game and is ready to work! Thank you all for making my evenings so fun. Also, a big welcome to our newest athlete Sam :)


In other Relentless news, our newest corporate boot camp at Dimensional has really taken off. Last week I had 25 athletes! Very happy to welcome them all to our awesome program. These guys are so dedicated that they will even put their hands down on the dirty parking garage :).

Thursday, March 13, 2014

Holler for a Relentless Baller!

I just wanted to give a major shout out to Ms. Paige for being a baller shot caller! Paige is in my Little Stacy Relentless Boot Camp that meets M/W at 6pm. For the last month she has been extremely consistent with her attendance and has really put a focus on her nutrition.
Paige rocking out american swings and goblet squats

With out question, Paige is the definition of mental toughness and determination. She finishes every last rep of a workout even if she is the last one, she stays positive throughout the entire hour, and she always gives it her all. She even left a SXSW event to come to boot camp!
Merely showing up to class will never get you the results you want. It's about showing up, trying hard, and staying focus on your goals. It's one thing to go through the motions, but it's another thing to get the mind right to take yourself to the next level. Thanks Paige for being a great example in class and I can't wait to see where you will be in the next couple months.

YOU GO GIRL!!

Thursday, March 6, 2014

Yum Yum Avocados

                     


Isn't it quite convenient that avocados are nutritious and delicious? So much so that the Nutrition Journal published a study indicating that people who are having trouble with snack cravings and their weight may just need half an avocado in order to make great things happen!
The study involved 26 adults who's BMI ranged between 25-35. The results concluded that by adding avocado at lunch time, there was a 23% increase in satisfaction and a lovely 28% decrease cravings to eat over the next 3-5 hour period.
My advice? Eat avocados. enough said. :)


source: IDEA Fitness Journal, March 2014, pg. 57.

Thursday, February 27, 2014

If only it was as easy as the internet...

The world we live in today is all about fast pace, instant results, and immediate gratification. So thank you technology for letting us think that everything will come and go as easy as a text message. 
Fitness, unfortunately, doesn't work at quite the same tempo. Goals aren't met after the first workout. Clothes don't feel looser after that one run you went on that one time, and you can't get six pack abs by doing one set of 25 sit-ups. Since we cannot get what we want instantly out of exercise and eating healthy, most of us tend to give up. Not only do people give up physically, they give up mentally. 
Exercise is uncomfortable, tough, and tries to break you. Getting to the next level with your exercise goals takes not only consistency, but the mental toughness to push yourself outside of your comfort zone. 
First step? Find yourself a partner in crime. Someone that can hold you accountable for being consistant and showing up to workouts even on they days you don't want to move. I have been fortunate enough to find Ms. Showout Meg Parsons to keep me on track ...literally on the track too. 



What happens when you have the showing up on lock down? Integrity happens. Just showing up isn't going to get you to where you want to be. You have to do work! Hold yourself accountable for counting all your reps, getting full range of motion on every move, and giving every workout a 100% of what you have that day. The minute you loose integrity in a workout is the same minute you start cheating yourself. You might not realize it in that workout, or that week, or that month, but sooner than later you will watch everyone else progress without you. 
My thoughts? Why waste the time to go to the workout if you aren't even going to try. 

Take home message - exercise is hard, reaching goals won't happen overnight, find yourself a workout buddy, and hold yourself accountable by keeping integrity in every workout. 

Now get after it!

Wednesday, February 19, 2014

Mobilize it or loose it!

There are two sides of the coin when it comes to fitness. On one side we have lifting weights, running fast, and getting in as many burpees in as you can. On the other side we have mobility, tissue work, and corrective exercises. This is the side that doesn't get flipped over as often. 
Keeping up with the "boring" stuff, such as the foam roller and dowel rod work is what is going to prevent injury and allow you to continue with the more "fun" stuff. 
One of the key components that I look at in every personal training session as well as Relentless Boot Camp is shoulder mobility. Most clients go from their car, to their full time desk job, back to their car, and then seated at the dinner table or couch. This creates tightness across the chest and forms forward shoulders, which causes bad posture as well as lack of range of motion. If the shoulders are already in a bad position, how do you think they will react when they are loaded with weight?
Here are a couple corrective exercises I utilize to strengthen the shoulder, increase range of motion, and prevent injury. 
Prone cobras - lay facing down, on your stomach, with your hands by your side and palms face up. As you life you chest and your arms, rotate your palms face down. 
                                             
External rotation with a resistance band - attach a resistance to a secure pole. Bend your arm at a 90 degree angle and keep your elbow to your side. With the resistance band secured on the opposite side of your body, pull away from your midline as far as possible without breaking form. 
                          
IYTs - bend over until you torso is parallel to the floor or lay your upper half onto a stability ball (stomach face down). Straighten your arms directly out in front and then move them straight out to the side to make the letter T. Bring them back to the middle and then move them out to make the letter Y. Finally bring them back to the middle and then move them out to make the letter I. Keep your pinkies face the ceiling when you move out to each letter (ignore the thumbs facing up on the image). 
                                             
Pass throughs with a dowel rod - grab a dowel rod or PVC pipe with a wide enough grip that you can pass it over your head and back through without bending the elbows.
         

Sunday, February 16, 2014

Drop it like it's hot in every direction

We all want a good booty, which immediately makes us go straight to the squats and lunges. Although this is the great way to gain strength, are we also gaining the much needed stability? Well, it depends.
Predominately squats and lunges are performed sagittal plane. Meaning they tend to be very unidirectional. This will give us the strength that we are looking for but it also might make it difficult for the surrounding tissue when we have to deal with multidirectional movement.
The butt is made up of muscles and myofascia that run in every direction. This is how the hip is able to secure the leg into the pelvis while keeping it mobile and allowing it to produce force.
Due to the anatomy of the hip complex, promoting multidirectional movements in our squat and lunge sequence can do the following:
  • increase muscle tone
  • strengthen connective tissue in multidirectional movement
  • improve the integrity of the hip as well as the knee and spine
  • allow more load safely and effectively in the squat and lunge
With that said, take your squat to the next level by adding a front cross over squat, back cross over squat, one leg slightly in front of the other, narrow, and wide squat. The options are endless.


                 

Happy Squatting!