My Weight Loss Neuroses

We always look for quantifiable results in anything we do. Weight loss and fitness are no different, but I find we tend to look at one singular result for proof, the scale. I myself am not immune to this.

 

As a trainer and a woman, I would say 80% of people who talk to me about fitness and weight loss never really give themselves a chance. If your only goal is, “I want to lose weight,” or “I want to tone up,” you will probably never meet your goal. What is enough weight? How will you quantify that you are trim enough? Many of my clients come to me to lose weight, but they stay with me because of the strength gains. I find that most people enjoy the idea of their strength rather than their “skinniness”.

 

The Scale and I have history!

Oh, that damn scale. I see you there judging me.

 

When I was younger I was much heavier, at least 30lbs. I was very active as a kid and teen. I played competitive softball year round. I enjoyed weight training, and preferred staying busy than being a couch potato. But even with all my activity my diet was less than desirable. I didn't know that then, but looking back maybe all the after school Hot Pockets (“Lean”Pockets lol) and cheese sandwiches did little for my health. The funny thing is, I never really realized I was heavy. I don't think I truly understood until I lost weight, the second time.

 

When I turned 18 I decided to join the Army to be a medic. Upon arriving at the military entrance processing station I was told that my body fat percentage was too high. At that time I was 185lbs and 32% body fat. So I did what any person with little knowledge about weight loss would do. I went on a diet and ran, a lot. Two months later I had lost 30lbs and was eligible to join the army. I body looked nothing like what I look now. I had gone from normal fat to skinny fat.

 

Even after basic training and a deployment I managed to creep my way back up to 178lbs. It is crazy to think with mandatory physical exercise and the hard work performed while on deployment to Iraq, I could manage to gain weight. Even though I exercised more and knew a little more about weight training you can't out train a bad diet. It did not help that my days in the weight room were goalless and inefficient. It was more a way to pass the time than a true regimen. It didn’t help that my main way I worked to lose weight was through long cardio sessions. Which I now know is a very inefficient way to lose weight.

 

My lifestyle didn't really change until I met my husband, who like me, was a former fat kid. When I met him he was only 7% body fat and took a Nazi approach to diet and nutrition. Thank God we have met somewhere in the middle over the years. I also made the transition to a 70:30 approach. My workouts are 70% of serious weight training comprised of specific goals and 30% cardio consisting primarily of high intensity intervaltraining and some LSD (long, slow, distance) cardio. This has allowed me to get back down to my initial army weight. The funny thing was even though I weighed the same as when I entered the Army I wore a smaller jean size, I looked leaner,and I was way stronger than when I entered the service. When I joined the Army I could barely do 3 push-ups (the minimum to join). Now I can regularly do 45 push-ups on PT tests.

 

My Body Dysmorphia

 

It's funny I think of myself fat more now, than I ever did when I was fat. I am just like everyone else. I have an image in my head of what I want to look like, and not that the image is unreachable, but sometimes I think we overlook the process in pursuit of the number. I still have not reached what I deem my ideal body, but I do appreciate and find value in my long developed physical strength. And honestly, I would much rather be able to deadlift 300lb (only 60lbs away from that goal) than just be skinny. I have to take a step back sometimes and redirect my effort away from the ideal, which will come with time, and focus on my short-term goals.  It seems that the less I dwell on my size and gear towards strength and power, the more my physique gets closer to that ideal.

 

Don't get me wrong, I have days when I look in the mirror and can only think how fat I am. But I have more days that I look in the mirror and admire how sculpted my shoulders are getting, that I see a nicer butt forming, and that my tummy is a little tighter. I would love to say that I never get down on myself,and every day I workout is easy.  But it's not true. Sometimes I really have to dig deep to get myself to train. But in the end I always feel better after I finish a workout.

 

Often we are our greatest enemy in the gym. Our heads get in the way of achieving personal greatness. In the end, we have to remember that the scale is only a number. It can’t tell you if your body fat percentage has improved (reliably), if you are stronger, if your clothes fit better, if you can run faster, or how much weight you can squat.  When you change the rationale for working out that is when you will see the real 

achievements. Happy training! 

Vacation Fitness

Vacation Fitness: If you end up in a hotel with a workout room from the depression era. Give this a try. Find a 18 hole golf course! Run on the cart track to each hole and preform an exercise at each hole 20 reps per. You'll end up around

3 miles and a 30 minute workout. 

Examples exercises:

Partner triceps dips

Push-ups

Squats

Partner Row

Alternating lunge

Standing side crunch

Standing Twists

Shoulder push-ups

Jumping jacks

Seal Jumps

Squat Jumps

90 Day Challenge Workout: 20-30 Minute Express

This is a great 30 min workout. Complete the workout portion 2x if you want a more challenging set!
Warm-Up
40 Jumping Jacks
30 BW squats
20 Lunges
10 Push-ups

Workout

1. 20-30 Gator walks with Pushup (your knee should be positioned on top of your elbow as you lower yourself into the PU, 5 reps each side)



















2. 20 Mountain Climbers (20 per leg)

3. 10 Cobra Push-ups
REST :30







































4. 10 Walkout Planks with 5 second hold (Start in a standing position, bend over as if you were going to touch your toes. Walk your hands out until you are in a high plank. Hold for 5 seconds. To make this harder after the five second hold lift one hand up and touch a point on the floor about 6inches in front of you. Then bring it back to its original position)

5. 20 Reverse Lunge with knees ( Standing with your feet together step backwards lowering yourself into a lunge as you return to your original position raise your knee up to a 90 Deg angle. This should be done with force as if you were trying to knee someone in the stomach. Then do the other leg)

REST :30

6. 20 Squat Jumps (Remember to land lightly, toes down then heels. Your landing should be quiet)

7. 20 single leg hip raises (20 per leg)

REST :30

ABS

8. 3 x :30 Planks
9. 2 x :20 Side Plank (To make this harder raise one hand perpendicular to the ground and then reach under your body repeat 10 times)
10. 40 Punch Crunch






































11. 10 3-count Jack Knife

90 Day Challenge Workout: Week 2

Pre-Christmas Cardio Blitz: this is going to be a challenging workout. But it will make you feel better about the bonbons you are about to eat.

Warm-Up
20 Jumping Jacks
20 Functional Squat Jump
10 Iron Cross (Stretch)
10 Scorpion (Stretch)
20 Bird Dogs
1:00 Jog in place

Go Time (each set of exercises will be completed 2 times for a total of 4 minutes)
:20 Burpees
:10 Rest
:20 Seal Jumps
:10 Rest
:20 Jumping Jacks
:10 Rest
:20 Mountain Climbers
:10 Rest
Repeat
:90 Active Rest (jog in place)
Set 2
:20 Bodyweight Squat
:10 Rest
:20 Push Up
:10 Rest
:20 Jump Split Squat
:10 Rest
:20 Dive Bomb Push Up
:10 Rest
Repeat
:90 Active Rest
Set 3
:20 Plank
:10 Rest
:20 Jack Knife
:10 Rest
:20 Flutter Kick
:10 Rest
:20 Superman (pulses)
:10 Rest
Repeat
:90 Active Rest
Cool Down/Stretch

Have a healthy, safe, and fun holiday.

31 Days of Christmas Submission: Day 5

Armbar From Guard: This is a very basic submission but I find for new people it sometimes takes the longest to get right. The real key to alot of submissions from your back is lifting your butt up off the ground. You basically stay in a reverse crunch for alot of the time. That reduce the amount of surface area and makes it easier for you to move.

Position 1: Grip the same side wrist and cross grab your opponents triceps.

 Position 2: On the side you have the arm trapped, bring the foot up to the persons hip and apply pressure. Be sure to keep the knee pressed tight to the shoulder this will keep them from pulling their arm out!! (press into the persons hip with your foot, this will aid you in shifting your body to the side)

Position 3: Turn your body to the side placing the opposite leg (the one under the arm) tight accross the back.

 Position 3: Swing your leg over the persons head until it rests tightly against your neck.

 

 

Finally ensure the persons thumb is pointed toward the ceiling and that you have a firm grip on their wrists. Then slowly begin to lift your hips. If you were being attacked do this quickly, you will thank me later.  Oh and don't forget, don't stop till you hear it break... This is why people should not attack Jits women!!!!

 

 

31 Days of Christmas Submissions: Day 4

Anaconda Choke: This is essentially an arm triange from the headlock position. It works well with the snapdown or as an aid to transition to mount.

Position 1: This version will be initiated from the snap down, shoot your L/R arm across the neck to the opposite armpit. Your biceps should be pressed firmly against the side of your opponents neck.

Position 2: Grab your own biceps and cup the persons back, making sure there is no space between your chest and their back. Then tuck your head down.

Position 3: You will roll/fall to your side, head tucked (this keeps them from rolling over your head)

Position 4: As you finish your gator roll start to walk your legs toward your opponents legs, keeping you arms tight. Think about squeezing your elbows together rather than just pulling back on their neck.

Position 5: Wait for gurgling sounds and a feeling of triumph... Then say nanny-nanny-boo-boo!!

 

 

 

31 Days of Christmas Submissions: Day 2

Day 2: Americana From Mount

This is a great submission though sometimes difficult to get, especially if the persons upper body is stronger than yours. It is important that you learn to use your body weight as an aid in these types of situations.

Position 1: Your opponent is in a defensive position after you have achieved mount.

Position2: Choose an arm, go 2 on one to press the arm to the floor. You should keep your arms straight when doing this using the weight of you body to get the arm to the floor.. We like to work smarter not harder.

Position 3: Drop you elbow down to the mat as a brace to keep the persons arm at a 90 degree angle. If the person is trying to roll you, you can also grapevine the opposite leg to maintain your base. 

Position 4: Run your arm underneath the elbow and grab your own wrist (figure 4)

NOTE: To make this easier after you achieve the figure four grip roll your hand forward as if you were revving up a motorcycle. This will put their hand/wrist flat to the mat. 

Position 5: Begin to pull their elbow in to their body as you lift up on the elbow. Their wrist should stay touching the mat as you do this. Keeping their elbow tight to their body will ensure a faster submission. 

31 Days Of Christmas Submissions: Arm-Bar from Side Mount

As always, we are a giving bunch. What better way to give back during the holidays than a little woman on woman submission series? Amanda and myself will be demonstrating a submission series for the holidays.

Day 1:

Armlock from Side Mount - this is one of my favorite armlock. Primarily because I love side mount, it is a great position for a smaller defender or a woman. You can initiate good pressure and control from this position and create a tight armbar. If you're really nasty, you can overhook the arm and sit back with it. (Warning: Do not tuck the arm during training. You may hurt your partner but for self-defense definitely an option. Be ready for the snap, crackle, pop part.) This is especially effective on red heads but not as effective as the the ginger cross-face. 

Position 1: 

Position 2: Raise the inside arm and bring your knee in tight to the persons body. 

Position 3: 

post on your right forearm and bring your right shin/knee up to the armpit/chest. Pull up on the triceps of the trapped arm and swing the left leg over the face. Placing it up against the side of the neck. Holding on to the the opposite shoulder as you sit down into the armbar pulls the person to you keeping the armbar tight. 

Position 4: Finish the Armbar- sit back into the arm bar ensuring the thumb is facing toward the ceiling or in the opposite direction of the elbow. Ensure you squeeze your knees together as you sit back to keep the armbar tight.

Starting An Exercise Program

New to working out? Starting a training regimen can be a daunting task. Especially, if you get to the gym and feel like the odd man out. Remember to start simple. Try doing some type of cardio at least 4x per week. If you are unable to go for 30 min straight, break up the time. Try 15 min in the morning and 15 min in the evening. Generally, when you enroll at a gym you get free personal training sessions. Use those freebies to help you build a base and introduce you to the equipment and the gym. There are also plenty of websites that have already developed weight training programs that you can steal. No need to reinvent the wheel. Finally, if you are looking for specific results, work with a personal trainer. Prices for a personal trainer can be pretty reasonable especially if your only working with them once a week.

Good luck future fitness enthusiast. And remember it won't be easy. But the best things in life rarely come easy.

Fox Fitness 90 days for $90

Transform your body in 90 days. Join Fox Fitness and start your New Year with a change. Whether you want to lose weight, run faster, or jump higher (leap small buildings in a single bound) we are here to help. Start your 90 days with a one on one with a personal trainer to review your goals and develop a plan to get you there. 90 day members will have access to various classes and reduced rate personal training packages. Since everything is more fun when it is competitive we are offering something extra.

Best Body Transformation = $250

Highest Body Fat % Loss = $100 + 1mo Free

Most improved push-ups = 1mo Free

Most Improved Sit-Up =1mo Free

Most Improved 1 mile Run= 1mo Free

(Pair with Body By Vi for additional chances to win)

HOW TO GET THERE
Training: We offer a variety of classes from Brazilian Jiu-Jitsu, Kickboxing, Cardio Conditioning, Women's Self-Defense and Kettlebell Training. Also available are personal training sessions. Please check with us on available times.

Nutrition (option 1): Dieting is a naughty word. The goal is to change your eating style to fit the fitness level you want. Talk with our trainers about proper portion control and nutrition. Planning your meals and caloric intake will be paramount to meeting your goals but don't worry we can help. When you sign up we will talk with you about caloric requirments that match your goals. If this is a little to complicated for your busy lifestyle please refer to option 2.

Nutrition (option 2):
We have partnered with Body By Vi. The Body by Vi Challenge offers a simple program that can be easily incorporated into the busiest lifestyle. When you use these products together, you give your body the best chance for achieving optimal results. When on the Body by Vi Challenge, they recommend using 1 of 4 convenient Challenge Kits to help you reach your goals. We recommend a shake a day for optimal health support. We will have a Body By Vi consultant available for your use.

There are so many ways to win. Starting in December we will begin our 90 day challenge. You can sign up from December 15-January 15 for the 90 day challenge.

Benefits of Couples Fitness

This type of training does not include sitting on a couch talking about your feelings. No, I'm talking about fitness. Using your spouse as your training partner. A Bringham Young University study showed that men with excellent health tended to have wives that were also healthy. The University of Pennsylvania found that working out as couples boosted weight loss. Not to say training with your spouse makes you burn more calories when your doing bench press. (Well unless she/he forgets she/he is spotting you). But there are definite benefits, creating us time, motivation, and improved sex life.

I know when I get to train with Jake (My husband) I tend to train harder than when I am by myself. We also tend to talk more because we are not distracted by other things (TV , Bills, Pets, Housework). We have pretty great conversations at the gym and because we are just casually talking we still get a lot done. There is less stress on the conversation because its not necessarily the focal point.

That additional personal time and iron pumping can also be a fire for the bedroom. Lets be honest all men like watchin a lady do squats and what better job than to be a spotter. Not to mention everyone feels better and sexier when they leave the gym. The improved self confidence and body you get from the gym will be obvious and a boost for the bedroom.

Motivation is an additional plus. Some mornings I can barely drag myself out of bed to make it to the gym. But when my husband and I both have to go it makes it so much easier. Especially because "he" gets out of bed to turn the light on! Generally people have an easier time sticking to a workout plan when they are held accountable by a partner. Plus, you can go harder because you have someone there to push you and spot.

You don't have to train together every day or even for the whole workout. Find what works well for you.