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! 

Women's Self Defense: Its not a myth!

Let me get one thing out of the way first, I generally hate most women's self defense  programs. I am a woman, a service member, a combatives instructor, a competitor in jiu-jitsu, and I have been practicing Muay Thai for over 7 years. I don't care what your teaching, no single day of training will give you the real possibility of resisting an opponent that is larger and stronger. Don't get me wrong, they are teaching valid techniques but without the repetitive training to engrain the movements and reaction, you will be unsuccessful.

The real key to being able to resist/escape/defeat a larger opponent is having the proper initial reaction when you are attacked. This can only be achieved with repetitive drilling. Being good at self-defense is just like any other sport. Practice. Practice. Practice. You don't go pick up a baseball for the first time, throw it for an hour, and then go tryout for the the Atlanta Braves. If that sounds ridiculous to you, so should a one day self-defense class.

Good self-defense training starts with basic drilling. This includes the correct way to fall and move with someone on top of you. This should then be accompanied by situational drilling and finally 80-90% sparring.
No matter how you train, you will always be scared if you are attacked. But that is good. You should be scared. It gives you drive, helps with alertness, and the adrenalin will give you additional strength you didn't know you had, plus it rids you of the cockiness. You can't defeat everyone but beating the person to a pulp isn't the only way to win. Sometimes not losing is winning. If I am able to hold an attacker in a position where I am not getting hurt and he is having to use energy, this is a win. Most people are not conditioned enough to fight longer than 30 seconds to 1 minute.

Women or men should really look for a self-defense class that is at least once a week and about 1.5 hours. It should incorporate both aggressive defensive and offensive techniques. This is important to developing good posturing. I personally think Jiu-Jitsu and Muay Thai are the best for self defense but they definitely are not the only ones. Find an instructor you are comfortable with and a facility you like. Stepping on the mat is the first step.
Remember there is no fair fight, elbows and knees are your friend. Give yourself the advantage, be a survivor! Fox Fitness offers a women's self defense class every Saturday 9-10:30.

31 Days of Christmas Submissions: Day 7

Triangle Variation: I use this a lot, especially when training with men. If you find yourself in the position where you are trying to finish an arm bar but can't for whatever reason, this is a great move.

Position 1: start from the arm bar, slide your right leg (leg closest to your opponents hips) through your opponents arms and Down to the floor. Make sure that the back of your ankle is flush to the persons neck.

 Position 2: Let your other leg relax and fall to the mat. Reach your left hand under your opponents neck to grab your own ankle.

Position 3: while still holding on to your ankle fall backwards onto your right side, pulling the person with you as you fall. Hook your free leg over your foot. Squeeze your knees together. Note: DO NOT let go of your ankle, holding onto the ankle is what is creating the choking 

effect!!!

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 3

Loop Choke:

Position 1: This choke is initiated from front headlock off of a scramble or snap down. While your opponent turtles, use right arm to over-hook your opponent's arm and have the left hand grab the opponent's chin. Keeping your chest to the the back of your opponent's head will help control your opponent. Use the right arm, over-hooking your opponent's arm, to open up their lapel. The left hand, across the neck, inserts deeply into the collar to grip the lapel.

Position 2: As you pull the person down the left arm that is holding on to the collar should "loop" around the head. This will put you in a headlock position. Your over-hooked right arm then slides palm-up behind the head as you roll to the side of the over-hook. Shoot your arm deeply behind the head as you walk around. (It is similar to if you were standing with you arms crossed across your body. Reach deeply toward your other biceps.)

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.