Athletes and Mere Mortals January 11, 2010

I had promised to post my training sessions from last week, but to be honest I think it’s sort of boring, at least from my perspective.  I do realize  that for many people it may prove to be educational to know what I do when I train, so I promise I will get that out soon.

Today, I thought I would discuss something related to something you, my loyal followers, commented on last week.  It was regarding body fat %’s and the comment was and I’m paraphrasing “that’s for elite athletes not mere mortals like ourselves”. Well that got me thinking, what is the difference between elite athletes and us mortals AND why not us?

Why is an elite athlete and elite athlete?  Well first and obvious is genetics.  But genetics will only get you so far,  the other determining factors are that these people, love what they do and they have dedicated their lives to training hard to get where they want to be, whether it’s the NBA, the Olympics or winning the Boston Marathon.

The real difference between elite athletes and the rest of us, is that they TRAIN, they don’t work out.  The difference being that training is hard.  It requires a mental engagement in what you are doing. It is going into the gym, or going for your run or practice with the mindset that you are mentally and physically prepared to give it all you have. You have a plan.

Working out on the other hand is a kin to brushing your teeth.  There is no plan, not a real one.  You may go into the gym and say I’m going to do 3 rounds of the strength circuit but there is no mental engagement.  You just want to get in get it done and be on your way.  You get on the treadmill and read a book or watch a movie while you do your 3 miles or whatever so you don’t have to think about it. ( I know I”m going to catch crap for this comment but it’s the truth)

Now to be fair, walking on a treadmill reading a book at the end of a training session, just to unwind may be perfectly valid BUT if you are looking to make any significant improvements in performance, fat loss etc, walking and reading on a treadmill, stair stepper, elliptical etc. just won’t get the work done.

Training on the other hand, requires mental focus, you to feel what is going on with your body as you move through your workout.  How am I feeling, can I lift more weight on the next round of squats, are my knees tracking properly, where am I feeling this, do I need to make some adjustments in my form etc. What is/are my goals for today’s session: lift more weight, do more reps, run faster, run longer etc.  Training is what athletes do.

So, where does that leave us mere mortals?  Well apart from the genetics thing, the thing that separates us from athletes is drive, determination and dedication to TRAINING and you know what? we can all do that.  Through hard work and dedication and proper training we can all be athletes.  Doesn’t mean we are going to win, or come in first but we can all train like athletes.  Not that we have to train 6 hours a day but when we do train we train hard and with purpose.

Case in point: My sister Stacey has never been athletic.  Out of all 5 of us kids she had the least athletic ability BUT she has other wonderful attributes, she is a great cook, she is kind and generous and she is the best sister and friend anyone could ever ask for.

Now Stacey knows the importance of physical activity for health and wellness and she would participate but she didn’t really enjoy it, at least I don’t think she did. Then a few years ago, she started cycling after my Dad took up cycling.  She really took to it and trained for and completed several 50 mile Tour de Cure rides for Diabetes. She joined a gym and hired a trainer and started doing some strength training but I don’t think she started to think of herself as an athlete.

Then this past year, she emailed me that her gym was starting a group training program for anyone interested in training for a sprint triathlon and should she sign up.  I said absolutely.  She did and she trained and did a great job.  Now she is training for a 1/2 marathon.  My sister is going to do something I never have done, she’s going to run a half marathon.  My sister is an athlete and the one thing that tells me she is training and thinking like an athlete is the fact that she does not let something like bad weather keep her from training.  Stacey lives in Florida and it is currently like 30 something degrees.  the other day her group run was canceled due to the weather, but my sister was not going to let something like a little cold weather come between her and her goal.  Instead she made plans with one of her training buddies and they went out in the cold to run their 10 miles.

Stacey no longer works out, she TRAINS, she has discovered her inner athlete.  She is an inspiration to me.

Now all of you go discover and unleash your inner athletes.

Be well train hard.

Michelle

My 2010 WILL be a better year project December 30, 2009

Wow I’m good 2 posts in as many days, lets see how long this lasts.

Anyway it’s Dec. 28th and I’ve been unemployed since July and who knows how long it’s going to take me to find a job, but as I mentioned on a previous post that doesn’t mean I can’t work on achieving other goals.  In fact now is the timed to do that and now that we are approaching 2010 with the hope that it will bring us greater happiness than 2009 it’s a good time to get it done. Of course Murphy’s Law states that I’ll start the following plan and I’ll find a job right away but that’s all good.

Ok I know that sounded a lot like the beginning of a resolution but it’s really not, it’s just a coincidence of timing.  So here it goes, I’m putting it all out on the table, making it public, subjecting myself to public humiliation if I don’t achieve what I set out to do.  Let’s face it fear of public humiliation can be a very effective motivator.

So what is it that you are going to do?  Good question: I am embarking on a body recomposition project. For those of you not familiar with the term it means that I am embarking on a comprehensive plan to change the way my body looks and feels.  it’s not necessarily about losing weight, although it can encompass that if weight needs to be shed, but it also includes, gaining muscle and strength, improved athletic performance as  one may define it for their particular sport, improved immune function etc.

My official start for the program will be Sat. Jan 2 however, that doesn’t mean I’ll be stuffing my face for the next few days in preparation.  In the contrary, I am spending these last few days mentally preparing.  reading up on the nutrition plan I’ll be following, figuring out my training plan, and starting to be more conscientious of what food I’m putting in my mouth. Basically it’s a sliding start.

I will be posting my stats over the next few days, weight, body fat% and maybe even some starting pics once I figure out what I will wear for this pics. I’m thinking my old bodybuilding posing suit but not sure I want to subject anyone to seeing me in my present condition in posing suit. Not that I’m horrible looking, I’m not but it’s still not a pretty sight.

For my nutrition plan I will be following Dr. John Berardi’s Precision Nutrition.  www.precisionnutrition.com

This is not a diet plan, but a comprehensive eating program.  I already know that the hardest part will be giving up my daily breakfast of 1 slice of Ezekiel bread with pb&J.  I’ve had the plan for several years but have never actually fully committed to following it, but I know it works as long as I follow it.

For my training plan, I’m still working on that, there are so many options, but I’m thinking since I have the time of doing a 4 day lifting split: 2 upper body and 2 lower body days, concentrating on the big movements: bench, squat, deadlifts, pull ups, overhead pressing with bouts of metabolic work in between sets ie: jump rope, kettlebell swings and body weight exercises and then some interval cardio sessions and maybe 1 longer steady state cardio session for a 5th activity day.

Now I just need to come up with some reward for achieving my new body although that will be reward enough, but I also need some sort of punishment for not achieving my goal.  I was thinking that if I don’t achieve my goal by the date that I determine that I have to take the total body conditioning class taught by a particular trainer at my gym that keeps hounding me to take his class. Seriously, believe it or not I so detest total body conditioning classes that the thought of having to subject myself to that is probably enough to keep me on track.

Well that’s it for now, see you in a few days with more details and if anyone wants to join me, the more the merrier.

Michelle

As long as you keep trying December 29, 2009

So I told myself if I started this blogging thing that I would be diligent in blogging but again as in the past, I started strong with 2 posts in a week and then nothing for about a month.

But that’s ok, developing and breaking new and old habits can take time.

As this is the time of year when resolutions abound I think it’s important to remember that the journey is as important as reaching the finish line.  Of course we want to reach the finish line especially if it’s something that will greatly improve the quality of your life such  as losing weight and quit smoking.  However, success does not usually follow a straight line.  In most cases there will be starts, stops, detours, high points and low points but the thing to remember is to keep going.

So with that, I will keep going with this blogging thing.  I may have prolific periods and then periods of very little activity, but as long as I keep trying I haven’t failed.

so here is to all of you who keep trying.  Remember as long as you keep trying, even if you fall down once in a while you haven’t failed.

Hope you have a wonderful New Year Holiday and a more successful 2010 than 2009.

Michelle

to lift or not to lift: I’m just too exhausted November 18, 2009

Today I want to discuss an interesting paradox related to training that I always found intriguing.

That is I’ve had some of my best training sessions on days that I just didn’t feel like going to the gym.  Either physically or mentally exhausted and it took everything I had to drag my sorry ass onto the weight floor.

I have a rule about training, if I’m not sick ie: fever, chills, even a cold, OR as long as the idea of training doesn’t make me want to vomit, because lets face it there are days, where I’m really that emotionally and physically drained that even the thought of picking anything off the floor makes me want to hurl.  Baring all the above, my rule is to at least try.

After a warm up and a few sets, if my mood hasn’t changed for the better I will give myself permission to pack it in for the day but at least I tried.  However, more likely than not I end up having one of my most productive training sessions.

My theory is that because I have to use so much concentration and literally break things down into the smallest parts ie: take each exercise, each set and even each rep at a time, I am putting everything I have into that one moment without any thought as to what will come next.  It’s as if each rep is of singular importance even if I can only do one and do it well.

for example, i’m working on a new program to increase strength, it requires me to squat 3 days a week 5 sets for 5 reps each training session adding 5lbs.  That’s 15lbs by the end of the week, which if you’re a 6ft 240lb guy isn’t a lot but at 110lb and barely 5ft tall female it can be.  Currently I am approaching the upper limit of my ability on the squat.  Friday I was scheduled to do 110lbs for          5 x 5.  This was my second attempt as I was not able to make the reps/set scheme at this weight on my previous attempt.  I was very tired and really wasn’t sure if I would make it this time but I was going to do the best I could.

After doing my warm up sets, I loaded the weight on the bar, got under it and told myself it’s only 5 reps, take it one rep at a time, it’s only 5lbs more than the set I Just did piece of cake. so 1st rep down to the box good, up breath next done and good, 3, 4, 5. excellent.1 set down all 5 reps big smiley face. Next set same thing, 1 rep, 2 etc 5 reps good and I proceeded to talk my way through a full 5 sets for 5 reps and with each exercise thereafter.

The point I’m trying to make is: sometimes the best thing is just break things down into the smallest parts and put 100% behind accomplishing that both in mind and body, without any thought to what comes next, move on to the next thing repeat and at the end you’ll find you have accomplished much.

Now go lift something heavy.

Until next time

Michelle

The Importance of Structure November 16, 2009

I want to talk about the importance of structure in helping to maintain ones sanity during periods of unemployment.

Last night I was talking with a friend and she asked me just that.  She mentioned that she does better with external structure and tends not to do well on the weekends. This made me realize I am the same and understanding this about myself has been key in surviving the last 4 months.

One of the first things I told myself when I lost my job was that I was NOT going to allow myself to fall into the trap of hanging around the house watching TV all day.  Between cable, Netflix and all the shows that are available right on my handy-dandy laptop it would be very easy to fall under the mind numbing spell of the idiot box.  Now don’t get me wrong there have definitely been days where I was sucked in to marathon bouts Season 5 & 6 of Hell’s Kitchen.  These shows are engineered to get you hooked, they are like a visual bag of potato chips, once you eat one you have to keep going until the bag is done.  However, for most of this time I have tried to even artificially set some structure to my day.

One of the most important rules is to get up about the same time each day, for me that is about 7am but no later than 8am.  I found that getting up at a reasonable hour helps me with a positive attitude.  The later I wake up the more likely I am to fall into depression. Once I’m up and while I’m having breakfast I figure out what it is I need to or want to accomplish that day, I set a schedule.

In setting my schedule apart from the obvious such as looking for employment, I also make sure I include activities that will get me out of my house and keep me both physically and emotionally healthy:  going to the gym, meeting with friends, attending low-cost or better free cultural events that are going on in my community.

Taking on a part-time job that is low stress and fun can provide one with structure as well as a sense of self-worth and lets not forget who can’t use the extra cash.  In some cases the job may provide an additional benefit, for example, I’m working at my gym part-time on the front desk therefore besides the money, I’m also getting free membership that’s one less bill I need to pay.

Please check with your unemployment office as to you’re states policy and how additional income will affect your benefits.

Another option is to get involved with volunteer work.

The important thing is to try and develop some sort of structure for yourself and include activities that will give you a sense of accomplishment. Being unemployed is extremely stressful and can wreak havoc on ones self-esteem but if you stay focused and view this time as a chance to be creative and explore, it may turn out in hindsight to have been a blessing.

Until next time

Michelle

Premier Post November 12, 2009

Welcome to A knitted Brow,

I initially conceived the idea of starting a blog 4 months ago when I was laid off from job.  My thought was that I would chronicle my unemployment journey and provide information to help others such as my self with their job search.  But I also knew that I would eventually get bored.  Then I thought I would start a blog about knitting and spinning since I am an avid knitter and have recently taken up spinning my own yarn but again, I thought there wouldn’t be enough to keep me interested.  As a former personal trainer, I also have an interest in speaking on issues of health and fitness but there are so many exceptional  people blogging on these subjects so much better than I, many of them I will eventually get around to mentioning on my blog and linking to their websites as well.

So where does that leave me today,  well, the answer is this blog will be about all the above.  My purpose to discuss topics that are important to me in an informative, fun and humorous manner. You can expect posts on surviving unemployment, job hunting, knitting, spinning, fitness, and basically anything that makes me go huh?

I will also be posting photos of my knit and spin projects as well as links to websites and blogs that I find interesting.

What I will not be doing is jounaling my daily life, because really it’s not that interesting.  In other words, there will be no, got up, made breakfast……etc.  In addition, this blog will not be a bitch fest.  Though I may employ sarcasm in order to get my point across especially when discussing certain issues.

Now you are probably wondering where I came up with the name Knitted Brow.  Well I have to thank my good friend Amy Helfman for suggesting it.  As stated about, there have been many potential focal points for this blog, and the big one was about knitting.  I decided on Knitted Brow because it brings in the word KNIT but the phrase encompasses a wide range of associations depending on ones view-point.  For me, it brings up the concept of “things that make me go huh!”

So thank you for reading my inaugural post.

feel free to comment

until next time

Michelle