Muscle Building – Biceps & Triceps (Guest Post)

 

Muscle Building: Bicep Arm Exercises 
(OR: Muscle Building Exercise for Bicep Arm Muscles)
The logic of working on smaller groups of muscles like biceps after the group of larger muscles like shoulders, back, and triceps is taught by the workout experts since long the masses have been building their bodies.
It ca be sensible teach if without working on your large muscles you have ever worked on your arm muscles.  Such intensive workouts can pump up your arms if you train them exclusively.
Bicep – Tricep Arm Symmetry
Through the development of bices, triceps are equally important to minimize injuries and
optimize performance even if they are opposite muscle groups.  Still fitness enthusiasts and
bodybuilders usually focus on developing biceps more than triceps.  The reason behind this differentiation is that being on the front and centre of the arm, biceps are more viewed than triceps. But the development of triceps can also not be ignored as their weakness can cause problems for shoulders and arms.  So while doing exercises you will have to maintain a balance between bicep arm exercises and triceps exercises. You can emphasise slightly more on biceps than triceps.
Use of good form, alternate use of workout order, concentrating on feeling the work of
the muscles are some of the points to be focused upon while performing bicep arm
exercises for few days and then doing triceps exercises.  You can also avoid doing chest, back, leg and shoulder exercises before and after doing bicep workouts. You should select suitable weights for each exercise so that you can use them in all the reps without fail. You should also take a break for 1-2 minutes between two sets of exercises.
Make sure to have your bicep – triceps symmetry (this article will only focus on
some of the intensive biceps arm).
Bicep Arm Exercises
1. Barbell curl:
While using the EZ-bar for these exercises you should ensure to squeeze the bar to
your optimum power to activate every fibre of your muscles all-through the sets.
Lower the weight after each repetition instead of allowing them to fall.
Barbell
You should use your entire potential to perform the next rep after once lowering the
weight. You can leave the barbell after completing 8 repetitions.
2. Dumbbell Curl:
This exercise will be performed by each arm one-by-one to focus on the biceps of
individual arm. This training schedule will help in providing you a balanced
appearance along with preventing the imbalance in the strength of both the arms.
barbell2
While lowering the dumbbells you should take your time as you will have to move
your body eccentric.
3. Biceps Cable Hammer Curl:
In order to providing constant tension to the muscles you are working, you may not
spare any fibre of your muscles. You should not allow your elbows to come forward
or flare out while starting to lift the cable hammer.
Bands
The upper-arms should be kept confined where they are. The ends of the rope should
be separated after curling the rope fully and take a pause before performing for the
second time.  You can reduce the weight after completing these sets at least for minimum of two times.
4. Incline Inner-Biceps Curl:
Your biceps are actually two heads with different points of attachment. The
longer head is attached over the joint of your shoulder to keep your upper arm
in proper position as compared to your body while doing curl exercises for biceps.
Press
During this exercise your bone forming joint at the elbow and shoulder will get behind
your body while providing maximum stretch to the longer head. The longer head of
the biceps will be stretched more if your bench is more horizontal.
5. Squat Concentration Curl:
While working on energy hungry larger muscles of your lower body, this exercise will
hit your biceps to reveal chiselled arms by helping in burning your calories. You can
use a pair of not so heavy dumbbells while standing with your feet apart to shoulder
width.
Kettle
Now, squat by pushing your hips back so that your thighs become parallel to the floor.
You should press your elbows against your inner thighs while keeping your bodyweight on your heels and your palms should face each other. Now lower the weight for 30-60 seconds and curl.
Conclusion
These bicep arm exercises can help you in building your bicep muscles more effectively. If you have weaker arms, then you should do some harder and more intensive bicep and triceps exercises twice a week to instigate new growth in them.
References:
Images: stock from Bigstockphoto.com
1. ID: 178380595
2. ID: 153169523
3. ID: 118992017
4. ID: 149286740
5. ID: 167393702
Bio:

Douglass2

Douglass Hameldon

CEO/Editor in Chief of FitnessPurity®.

Hi, I’m Doug. My job is to help people reach their fitness goals with easy-to-follow guides, and to overcome any obstacles along the way. Visit my site for more information.

http://www.fitnesspurity.com

Finding Inspiration

I grew up in the 80’s and 90’s.  And back then, we didn’t have cable at home.  And certainly, we didn’t have overwhelming channels that today’s folks have to choose from.  But, we had a few staple television shows that were watched – The Cosby Show, Who’s the Boss? (my favorite), Growing Pains, etc.  And I was obsessed with teeny-bopper magazines that showcased all my crushes (Kirk Cameron and Michael J. Fox), and potential best-friends (Alyssa Milano).  The famous were beautiful.

When Full House made its way to my television. I instantly was in awe of Candace Cameron.  Aside from the fact that she was Kirk Cameron’s little sister AND had had a small guest appearance on Who’s the Boss?, she was the first girl I’d seen on TV that looked like me: cute curls, a little chubby, and with the “Charlie Brown cheeks” that she referred to in a later episode*.  It was wonderful that I could finally identify with someone on TV and in magazines.  I was elated.

young-cc

How cute was she?

Although Candace said she never had an issue with her weight while filming early in the seasons, season 4 of Full House aired an episode called *”Shape Up”, in which DJ goes on a crash diet to slim down for a pool party.  This was an emotional episode for me for me to watch.  Although my eating disorders didn’t begin until a year or two later, I could completely relate to how DJ was feeling and could already see my own disordered eating and outlook.  (Note: While preparing this post, I re-watched the episode for the first time in likely 20 years and had the same emotional response I had the first time it aired.  To this day, it breaks my heart because I know the struggle and I know that most little girls have and will continue to have this struggle at some point in life.)

Later on, Ms. Cameron Bure declared she developed eating disorders a few years after the show had finished filming.  (Although, she states that it had less to do with her weight and more to do with where she was in her life, emotionally and physically.)

Since her days of self-destruction, Candace Cameron Bure has completely changed her body and her health.  She has an incredible workout regime, and one of the best (celebrity) trainers, Kira Stokes, as her own.  And I have found inspiration in them both.

These two have some of the best workouts I have seen.  As a trainer – and a trainee – I am often looking for ways to keep workouts fresh, innovative, and fun.  And these two ladies sometimes help me get there.

candace-and-kira

Candace Cameron Bure and trainer Kira Stokes (photo via Cameron Bure’s Instagram)

 Aside from gaining inspiration for my workouts, I have found inspiration in Candace  herself, from how she approaches fitness and clean eating and even spiritual health.  Three topics I already have in common with her.  Her approach to how she keeps her body lean and how she looks at her muscle and her strength is refreshing and it’s nice to actually see and hear a celebrity talk about it all and show how much dedication it takes her to keep her body in tip-top shape.  Especially when so many celebrities make the claim “I eat whatever I want and don’t work out.”  Pffftt!!

candace-cameron-3-times

Via US

Although Candace Cameron Bure is a celebrity and she has personal trainers and has appeared on Dancing with the Stars where she spent endless hours each day for endless months dancing non-stop, she is also a woman who has worked incredibly hard to get to get and keep a strong, toned, lean body.  Believe me – that takes work!  And, again, I find it inspiring that she has been so inclined to share her journeys with us, the public.  Through her books and her social media accounts and her television appearances, she has been delightful in showing us that if you set a  goal – and work for it – it can be reached.

And what’s even more delightful, and something I have found truly inspiring since I was a pre-teen, is that when she was a young actress and already a very public figure, she never had issue with her body – even, as it has been stated, when other people had. She was a great role model in childhood and continues to be a role model in adulthood.

I will continue to find inspiration from her.  Where do you find yours?

~FB

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.

Boot Camp Fitness

When I advertise for my classes I get a lot of “what is boot camp?” questions.  I didn’t realize that many people are unaware of this type of training (but I suppose, once upon a time I asked “what is boot camp?”) and so I’ve decided to use this forum to explain to you what exactly my boot camp classes are like.

via Yahoo

via Yahoo

The purpose of fitness boot camp – aside from whipping your butt into shape – is to build strength and endurance.  My classes are jam-packed with cardio (cray-zee cardio) and strength.  And because my classes are based on body weight training I don’t require any equipment (save for a yoga mat so you don’t have to be/sit/lay on the ground or floor).

When most people hear the term “boot camp” they instantly think of the military.  New recruits go off to basic training and boot camp and go through some pretty intense training in order to get their bodies in tip-top shape.  Boot camp is pretty hard core – and so are my classes.

..this ain't no princess-in-training camp.

..this ain’t no princess-in-training camp.

As I said above, my classes are a combo of cardio and strength.  I start with a warm up, we work our asses off for the majority of the hour, and I finish with a cool down/stretching.

I am always coming up with new exercises so that the classes don’t get boring – and I also have some old tried and trusted faves.  I will make you squat.  I will make you burpee.  I will definitely make you sweat!

via Yahoo

via Yahoo

Your abs will be sore and you’ll have difficulty getting up those stairs the next few days.  But it will get easier.  No, scratch that!  YOU WILL GET STRONGER.  You will build up your cardio and your endurance.  You will need to take less breaks to catch your breath.  And you’ll be able to push up through the entire interval without having to take a knee.

You’ll leave class with your head held higher (I applaud you just for coming) and you’ll walk with a little swagger.  And so you should.

Via Yahoo

Via Yahoo

Here are a few things to remember when taking my class:

Gear. Come to class prepared, man.  You need sneakers, a mat, and water (and maybe a sweat towel).  You CANNOT do my class without proper footwear.  It’s dangerous and it’s reckless (for you as a participant and for me as a trainer). You need proper footwear in order to prevent injury.  I want your ass to be sore; I don’t want to kill you.
Water.  Hydration is key to good, everyday health.  But it’s really important to stay hydrated during an intense class – or if you’re an extensive sweater.  Boot camps are designed to get your heart rate up and make you break – and keep – a sweat, so replenishing those electrolytes is important.  Even more important when taking class in the summer.  Which just about kills even me.  Blah.
Disclose of any medical information, etc.  Good Lord people! I can’t even stress how important this is.  Please be sure  to disclose any medical or health issues to any fitness professional you’ll be working with.  I have my clients fill out a lengthy health history form as well as a liability waiver.  And I’m well aware that people lie.  But seriously, this is something that could save your life.  I am the first one to tell my clients that I have a heart condition (I mean, really, how often do you hear that your trainer has a heart condition) so please be truthful with me.
Carb up.  Yep.  You heard it.  Carbohydrate is what fuels your body and without it I expect you’ll be laying in a puddle on the floor in a corner.  I tell my clients to eat something carby (an apple, whole grain toast) at least an hour before my class.  (If you eat too close to class time you’re likely to puke).
Throwing up is okay.  Seriously.  You’re not the first.  You won’t be the last.
Boot camp classes are intense.  I’m not gonna lie.  Be prepared to work your butt off and to do things you didn’t think you were capable of.  Your body will hate you, you’ll hate me.  But you’ll be fine.
Don’t insult the instructor.  Don’t be a dick.  I had a dude come to my class recently.  He’d spent some time in the military and during a conversation after class he said to me “It was a good class.  It’s not boot camp though.”  No, it’s not (military) boot camp.  I’m not wielding a rifle and screaming profanities all whilst preparing you for battle.  It’s a fitness class.  He signed up for a fitness class – he got a fitness class.  He was an ass.  And really – if you’re going to participate just to be an ass, please stay home.
Don’t be afraid to dig deeper (or go lighter).  I tell my clients before and during their workouts “your body will tell you what you’re capable of.”  Don’t be afraid to push your limits (or at least try).  And certainly don’t be ashamed to modify if you need to.  Your body is your temple.  Do what’s best for it.
Don’t forget to pay the lady.  Unless you have made arrangements with me – or if I’ve stated otherwise – come to class prepared to pay.  It irks me to no end when people come to my class and don’t pay.  The same ass from above came to my class and said “I don’t have any money for you tonight.”  WTF??  I specifically told this person – as I’ve told everyone – what the cost is and my methods of payment.  This is a grown ass man!!   And it happens way too often.  It’s not fair to me and it’s not fair to the rest of the participants who’ve paid for the classes.  I mean, when you go to the grocery store do you tell the cashier “I’m taking the milk but I don’t have any money for you”???
I happily offer free classes on occasion.  Unfortunately this is not something I can offer constantly as I have rental fees, insurance, education, dues, and travel expenses to cover during the session runs.  To show up for a class AND participate without intention to pay is disrespectful and, as far as I’m concerned, the same as stealing.  Asshat from above made me so angry that I’ve decided that I will no longer be offering people the benefit of the doubt and will be turning people away at the door.  “Sorry you traveled all this way but if you don’t pay you don’t play.”  It may be bad for business, but that’s exactly what it is…a business.  I’m offering you a service.  It’s not free.  Please keep this in mind when you are intending on attending any type of class.  {End rant.}
Have Fun!  Remember, this is a fitness class.  It’s not military basic training.  It’s supposed to be fun. Try it out.  Don’t take yourself too seriously.  Laugh at me.  Laugh at yourself.  As long as you’re working it at the same time.  Exercise shouldn’t feel like a chore.  There is a lot of camaraderie among the participants.  We have fun.  Come with the right attitude and you will too.
~Fit Bitch

Commitment

COMMITMENT

If you’ve been following this blog for any amount of time, you will know that I take my fitness regime seriously.  But, as I continue to work at getting beyond my workout addiction (yes, that’s a thing), and struggle with a few health issues, I’ve weened myself off of my every-single-day workout habit. There are days that I am still at the gym much longer than I need to be, and there are days when I still exercise because I feel like I “have to”, but for the most part, I am very happy with where I am today compared to where I was a year ago.

That being said, I have certain days that I commit myself to working out, and as I’ve mentioned in a recent post or two, I’ve committed myself to running at the gym) several times a week (once I’m running outside it won’t be a commitment, but a pleasure) so I’ve had to dedicate myself to this schedule and staying on track.

That means I’m at the gym whether I want to be or not. That means that Friday nights I’m at the gym.  That means that Saturday afternoons or Sunday mornings I’m a the gym.  That means that aside from teaching boot camp and participating in other classes, I’m at the gym.  I’m running and I’m lifting and I’m sweating and I’m loving it.

InstallingMuscles.

I still feel that exhilaration when I’m working out.  I feel accomplished when I’m completed my fitness task for the day.  A long time ago I committed myself to a better life.  I made the commitment to get fit and be healthy and stay active.  Sometimes that means sacrifices.  There are still a good many days that I want to come home after work and schlump on the couch or Friday nights when I want to just get the freakin’ weekend started.  But, like I said, I committed myself to these goals and really, what’s another hour or two?  Friday night will still be there when my run is complete.  Sunday coffee dates will wait until I’ve finished in the weight room.  There is room in my life for sacrifice.

~Fit Bitch

CERTIFIED!!

I am now OFFICIALLY a CanFitPro certified Personal Training Specialist!!  FINALLY!!

via canfitpro

via canfitpro

It has been a long 6 months and I’ve spent more than my fair share of time studying and practicing and I am thankful that this process is over with (because it’s been very stressful) and I’m proud to be a certified member of the fitness community!

My cousin Eliza sent me this lovely little e-card a few days ago:

I am so proud of you. You have reached for the stars and finally, your dream is within grasp. You are going to do so well on your final exam. I have complete faith in you. You are someone I look up to and you make me want to be better than I am. You inspire me to workout harder and become a healthier person. I wish you all the best luck for your final piece in your puzzle of life. Lots of love and prayers from me to you.

Unfortunately, because I haven’t done anything but work and study for the last two weeks I really didn’t look at the card the other day…..so, upon opening it just a little while ago and really reading it, it’s touched my heart and I am thankful to her for such lovely and kind words.

When I decided to pursue my fitness certification it really was just for me….the idea that I’ve inspired someone along the way is still a little weird to me but at the same time I find inspiration in that.

I really am looking forward to seeing where this will take me.  And I truly am proud to be part of this community – which includes all of you!!  Thank you for your support in this journey.

Cheers!

~Fit Bitch

Confessions

I don’t ever remember being comfortable in my body.  Not even as a little girl. I remember being 3 years old and having an uncle call me “fatty”, and my entire life my brother has tormented me about my weight. 

via Yahoo

via Yahoo

When I was in high school I started skipping meals and eventually developed full-fledged eating disorders. I initially thought I had the control but in reality, the disorders were controlling me.  And so the struggle continued.  My weight has almost always fluctuated – up and down, up and down – until I discovered fitness those years ago.  I changed my lifestyle completely – exercising regularly and eating differently, and I saw the payoff quickly – losing close to 60 lbs in just about 3 months.  I’d gained around 30 lbs after college and the extra weight that came off was bonus.  I was quite thin for my frame and certain bones poked out here and there.  I loved it.  But I still wasn’t comfortable in my body.

Starting off my exercise routine was pretty basic – a few times a week.  Then, about 4 years ago I started doing Shaun T’s Insanity routine again.  It’s a 60 days program where you work out 6 days a week.  I did this program twice, back-to-back, rarely taking that scheduled day off, therefore working out nearly 120 days straight.  I did another 30 day program, twice, back-to-back, not taking a single day off.  Somewhere in and around these times is when I developed my exercise addiction.

via Yahoo

via Yahoo

I didn’t realize at the time that I was actually doing a disservice to my body (and mind and soul).  I was proud of my commitment to physical activity.  I was excited that I had fallen so deeply in love with exercise and I craved it.  I planned my days, no, my life around my workouts as they were the most important thing.  I missed out on social events because they conflicted with my exercise time, If I had to travel I ensured the hotel had a fitness center and was certain to pack my gym clothes, and sometimes, many times, I’d double up on workouts the few days before just to ensure I had met my own personal quota.  For a little while, it got to the point where I was working out two and three times a day just for the hell of it.  I still didn’t see any issue with my exercise addiction.  

I worked through injuries – a torn rotator cuff, a sprained ankle, and a stress fracture in my foot – refusing to give up on my exercising.  Two years ago when my eye surgery was confirmed and the surgeon told me no exercise for 6-8 weeks my initial reaction was a full blown panic attack with sobbing and tears and partial hyperventilating because the mere thought of not exercising (especially for that amount of time) stressed me out, gave me guilt and, literally scared the crap out of me.  I considered not having the surgery so that I could continue my workouts. I still did not see a problem with my exercise addiction.  I often said that “it’s a healthy addiction.”

Then my weight started creeping back up. I didn’t understand it because I was exercising every day.  So I increased my workouts and my exercise time.  And my weight continued to climb, not a lot but enough to really piss me off – and confuse me.  How was it possible that I was working out every single day; sometimes spending 3-4 hours at the gym, taking tons of fitness classes, running, strength training, you name it, yet my weight was still climbing.  I was beyond frustrated.  Every time I went to my doctor about anything, the subject of my weight came up and I’d end up in tears.

One day this past winter I was having a conversation with a cousin and the subject of my fitness addiction came up and I got really emotional – choked up, teary eyed, cracking voice.  It was the first time I realized that my love of fitness had gone beyond that and once again, something I thought I controlled was, in fact, controlling me.  Unfortunately, I tried to ignore it.  For me, the guilt of not exercising was so overwhelming that I just couldn’t fathom the idea of taking days off. So I didn’t.  And I continued to struggle with my weight climb over the winter and spring.

Then at the very start of summer I went to see a nutritionist.  Although the offer for dietitians and nutritionists have always been there, it was the first time since my eating disorder days that I decided to speak to someone.  And to be honest, the only reason I sought to speak to someone this time around is because it was my fitness instructor who’d just completed her nutrition course and, although somewhat intimidated, I also felt (semi) comfortable with her.  She knew about my whacked out exercise habits – at least to some extent – and I told her that my weight was ever-increasing and I wanted to bring it down, especially since I was working toward my certification as a trainer.  I wanted to get back to looking the part.

She and I discussed my routines and I disclosed to her that, over the last four years I’d logged every single workout I’d done – I accounted for every exercise, every class, and the amount of time I’d put into the workout.  She said to me “So, you can tell me, for the last four years, how many days you’ve worked out and how many days you’ve taken off??”  Of course I can.  (And I’m certain the number of days I’ve taken off from working out can be counted on maybe 3 or 4 hands.)

After a little more discussion (and soul-baring) she determined that I have adrenal fatigue syndrome and over-training syndrome.  That, because my body has been under constant stress for the last 4 years – with little or no rest – my cortisol levels have been elevated for so long and it’s the reason for my weight gain.  She told me I had to start resting and with rest, eventually my weight should start to decrease.  Coincidentally I had an appointment with my doctor the next day, discussed this all with her and she concurred. 

So I started taking rest days.  And I felt no guilt.  I feel no guilt.  What’s really sad – really sad – is that, deep down I knew what the problem was.  Hell, I’d JUST taken the PTS course and read over and over that one only need exercise 3-5 times a week.  Yet, I did not allow myself off the hook that easy.  I think maybe I needed someone to actually tell me that my over-exercising was the root cause of my weight gain but until that happened I wasn’t ready to let go of my addiction.

When it comes right down to it, addiction is addiction.  If I were hooked on heroin or an alcoholic I wouldn’t be able to just quit in the instant because I knew it was bad for me.  And even though exercise is wonderful and so good for your health, I couldn’t – no, I wouldn’t – allow myself to grasp that my over-training was detrimental to my health.  I was so proud of my lifestyle change over the years and my successes that I was determined to keep going, to keep striving for this stupid idea of perfection, to finally feel comfortable in my body.  I still haven’t reached that point yet.  I have a feeling that this will be a lifelong journey and struggle, and although fitness and healthy living has become such a huge and important part of my life, that one little meeting back at the start of summer helped me realize that it doesn’t have to be my whole life.

~Fit Bitch

Rain or Shine

I have news:  I started teaching outdoors boot camp this summer. Yay me!  There’s more to it (my news, I mean) but very quickly I’m going to leave you with this:

This summer has been crazy hot.  I mean, sizzling hot. And sticky. And gross. But my boot camp troops have hung in there and worked out with me in 32 degree heat. (Water people, drink lots and lots and lots of water!!)

AND

We’re worked out in the piss-pouring rain, too.  Nothing has stopped us.  We’ve found shelter when we needed it and we’ve trudged through.  And we’ve had a B.L.A.S.T.!!!  

Bad Weather

 

Lose the excuses.  When you’re willing to put in the time and effort (without making excuses), you’ll be ready to change your life.

🙂

~Fit Bitch

 

I’m Not the Superhero…

Hello my dearies! Listen (re. Read), I know I’ve been a little slacky in the posting department but the bane of my existence lately has been studying.
My CanFitPro Personal Training (written) exam is in one week and aside from my full-time job, fitness classes and regular gym routine, my life has primarily revolved around studying. Bah! Do you KNOW how long it’s been since I’ve been in school? I did not expect a 6 week cram session. (On top of all this I’m also the Maid-of-Honor in my friend’s wedding the week following my exam so seriously, my life is beyond busy right now. But I’m a trooper, dammit!)

I’ve been working my butt off at the gym – my running is going so great – except that I lost my iPod and therefore my running music so I’m now using a cheesy MP3 player that is going to be smashed to bits when I get a new/find my iPod – and the increased strength training even better. I’ve been trying out new things too – new exercises and moves and, I’m just loving it all.

Construction

I’m always excited to try new workouts and new exercises. And this past week I’ve been experimenting a little bit here and there and am absolutely loving the way I feel. I like to feel accomplished at the end of my workouts and these new one leave me feeling just that.

In other news – as some of you (who’ve been reading for a while) may recall, I’ve been dealing with some minor health issues for a while and trying to pinpoint certain things to see what’s the cause of this and that – and for me, most of all, what’s the cause of my weight gain. Last Tuesday I had blood work done on two requisitions. On Wednesday my doctor phoned and said my liver functions were way up and she sent me back for more blood work on Thursday. Now, I have already been diagnosed (several years back) with Gilberts Symdromeso we weren’t surprised that my levels were up and my bilirubin was acting cray-cray. But, when I saw my doctor this week she advised that she is quite concerned about other functions being up and with no explanation. So she gave me another requisition for more blood work. And yesterday she phoned AGAIN and sent over yet another requisition for MORE blood work. At the rate I’m going with these damn vampires I’m not going to have any blood left. I also have an appointment with a liver specialist who can hopefully identify what’s going on within my body. Truth be told, I feel fan-friggin’-tastic!! So, at this point I’m really not that worried.

And stay-tuned…Batman is still coming!

~Fit Bitch

Stepping Out of My Comfort Zone

I finished my CanFitPro certification course this past weekend.  Whoo hoo!  It was an overwhelming couple of weeks with tons and tons of information to take in (bioenergetics, biomechanics, etc.) and I have tons and tons of studying and prepping to do before I complete my exams.  Thankfully I have about 5 weeks before the written exam and then from there I have to schedule the practical.  Fortunately, I had a friend who’s taken the course and is already training (she’s the person responsible for me going for this!) so I’m able to shadow with her and ask questions.  And my gym and class buddy has “volunteered” to be my guinea pig so I’m able to work with her the way I would work with a true life client.  And it’s helping.

This past weekend, during the course, we spent a good amount of time in the gym and getting to know new equipment.   I’ve always been intimidated by some of the equipment in my gym but since I got back from the course I’ve been broadening my horizons and it’s empowering.

One of the big attractions in the course gym, that all the guys and gals were going gaga for, was the Smith Machine.  And guess what?  We have one of those at my gym!  I was so excited to brag about this piece of equipment and get back to my gym to really work with it (I’d tried it once or twice before; it’s still very new to my gym) and I love it.  I’ve been increasing my weights over the last year but this machine I think will really help me build my upper body strength – especially since I’m still dealing with this stupid back injury, this machine should be great in keeping me from preventing more injury (let’s all knock on wood just in case).

If you’re not familiar with the Smith Machine you can check out the Wikipedia page here and the photo below.

Smith Machine

Smith Machine

The really great thing about the Smith Machine is that it has these little jagged teeth where you can sit or rest the weights on AND where you can lock the safety on each side so if you’re doing lifts and lose your balance the weights will only fall to the safety.  Or, if you drop the bar completely, it falls right into the next set of teeth.  I am really looking forward to getting more use out of this piece of equipment.

I’ve also started using other pieces more and plan to continue with them.  If you are like me and don’t feel great outside out of your comfort zone, try taking tiny steps and take full advantage of new equipment (or equipment new to you).  It’ll be worth it in the end.

Cheers.