Awaken The Athlete Fitness Competition 2016

Fitness Business
This week my posts slowed a bit because I have been busy progressing ahead with my studio transitioning it into a fresh new flow.
I have not forgotten the BB workout and I promise it will be posted, but gimme a few days to catch my tail!  LOL  I will try to post it next week with some recipes too!!

BodyCo East Van
On the home front, my gym is coming along and now I am looking at a second location in my hood which was always my goal since I first became a trainer.  Of course I would love to have one in LA too but hey, one step at time.  Owning a studio is all about business, not fitness or personal training so there has been a few bits of learning involved with me having only been a mobile independent trainer now since I began in 1994.
I only had me to worry about, now I have others to lead which is alike wrangling children at times.  LOL
I am so excited and will be looking at the East Van location next week.  You know I will post more once I am sure about the direction I will take with this but it seems a go and my business partner is pretty reliable.

I hope those of you following have been able to make some adjustments to fitness and nutrition at least, and the keeners well you would have been well into things by now with some results to show for it!!

My Fitness Update
I am happy to say my body is filling in better with the training, even so its been twice per week short hits of weights as outlined in the beginning of this series with 2-3 30-45 min spin sessions, varied in intensity.  Some days I went hard and other days I did less intense spin work.

I am hungry again, more often and can eat, more and more often.  That’s huge.  There is improvement in my tummy issues and there will be more, its not quite where I would like it.  Its taking time to properly process food again but after 3 years of abuse I can't expect a turn around in just days or weeks.

Water intake has been a total fail!  Back at it!!!!  I have not implemented supplements yet until the eating is in better consistency.  I still have days I am ruled by the tummy and days I can eat more like a competitor in the off season which is my goal.

Soon I am looking at pre comp prep.  I have 5 months to get it together to hit stage for Provincials beginning of July.
My focus is mainly going to be inner function and getting the lower body back to par.  Upper body is ok and fills in fast but the knee surgery atrophy takes a bit more work due to the coupling of conditioning that if not needed could be more focused time and strength toward size and sculpt rather than the rehab component.

My weight has finally hit 120 again, its been a couple years now since I saw that and its still low so I am still working on it.  I am quite lean so that won't be an issue pre comp, its more about filling in for me and symmetry now.  Being able to eat what I need at the frequency I need is the biggest component that needs focus, without that I will not look like I need for comp and could not perform as needed.

In one of the next posts I am going to bring up the subject of IBS, an elusive problem that has been misdiagnosed for years now and has finally been recognized with more attention.  I have been researching the FODMAP Diet and will talk more about that as well.  IBS sufferers do not follow the same issues or causes but there is a general overall feel for how this all works which I plan to get into.

Awaken the Competitor
Nationals will be here this year so I am very interested in getting first place and overall at the BC level which will give me a lifetime by into Nationals going forward.  This means I can do Nationals anytime I choose without pre qualifying.  That flexibility is my desire so that I can focus on local Nationals for the next few years without the hassle of travel to other parts of Canada especially East.  I do not like going East and the competition experience is much nicer when in your hometown with all the convenience making the registration and competition day easier on you with all the things you already have to balance and worry about.  Little details from color, to water retention and timing is all easier without travel, hotel and those little discomforts compared to being at home.  So here we go!

I was going to run this blog series for 12 weeks and am only halfway through.  Considering I am going to be competing in 5 months for BCs and mid Aug for Nationals, the prepping for this is going forward into March.  I am going to start my comp prep journey into a series itself in the Fitness area of my blog which means I will be ending this series Awaken The Athlete with this last post today.  I hope you follow along and join me for this journey and new series.

That’s is for now folks, have an amazing weekend, and all those Vancouverites, I'M BACK IN DA HOOD and ready to take on some new clients who are ready for some serious results!  I will be available in the North Vancouver Deep Cove studio as well as some days in Vancouver, East Van, Downtown area.  If you are outlying like Burnaby I am still within close reach and look forward to meeting you.  ;)))  Contact me if you wish to set up a consultation, if you are seeking training and nutrition locally or online and I will be happy to connect.

Angel@lindacusmano.com
www.lindacusmano.com

Awaken The Athlete TRX Workout

Suspension training has excellent advantages and is a plus to mix into your training.  Aside the convenience, it trains you in ways that hit your body differerntly than other forms of exercise.  Its helpful to those seeking more body lift strength, balance, core, agility ......
I will show you a workout using the TRX and some video clips to help.  Later I will be posting a full length follow along video of this on youtube.
Start with the basic 2 sets of 10 and work up to higher reps, added weight like ankle weights and creative twists to futher challenge and sculpt the body.

Bridged Ham Curl

 

• Keep the belly button into the lower back.
• Keep hips parallel to the floor.
• Use arms to help stabilize.

TRX Pushup

• Tight Core, belly button into lower back,
• Keep wrists in line with shoulders, 90 degree elbow bend, no more.
• Adjust your angle according to your fitness level, deeper incline is harder.

Pike

• Like the other exercises, tight core.  
• Your goal is to get hips over shoulders but work up to it.
• Control the lowering into plank.

Lat Lift

• Core tight, 
• Reach and touch, then return using extreme control.
• Watch your speed.
• Adjust your angle by your fitness level, more incline is harder.

Tri Dip

• Keep the elbows close to the body and facing back.
• Try to drop to a 90 degree bend in elbows and knees but only if your shoulders allow, work up to it or if you have shoulder issues do partials.
• Legs out if you are at a higher fitness level.  On a ball is another step up.

One Leg Take Off

• Learn balance before you take off, start with out leaping a few times to test it out and get the arm coordination.
• Core must be tight for this or you wobble all over.  This is advanced.
• This is almost like an assisted single leg squat jump, with very little assitance lol
• Use arms to help and drive up with chest, use knee up to help momentum.

Check out bodyrushpersonaltraining.com for your own TRX workout, full pics and workout cards, super affordable program that you click and buy, then get in your email within a day or 2.  Follow and enjoy the results.

All Body TRX workout program $9.99

Awaken The Athlete At Home DB Workout

Here is the AT Home Dumbbell Workout I promised.  I have short clips for you, a full video workout of this which you can follow along will be posted later on my youtube but for now you get some short clips to work with and learn from.

This workout is compact and efficient, combining muscle groups and exercises into a flow.
If you want to fat burn then do light weight, high reps and circuit this with a set per exercise then rest and repeat.

If you are going heavier for gains then do straight sets with rest between sets.

Start off with light dumbbells or none if you are a beginner, just so you can learn the exercise form.
You may not get full ranges at first but work up to that and especially keep it light in this case.   If you have, use a mirror to watch your form and correct.

Each picture will have the tips I want you to pay attention to.  The clip will show you a few reps in full.

DB Front Squat to overhead tricep press

• Sit back, knees over ankles, drive up with chest, raise arms to tricep press keeping elbows over shoulder joints.  Retrurn and repeat.

Walk out to DB Row

• Keep belly button pressed into the lower back, push through shoulders, try not to shift hips while changing arms.

Partial DB Curl to Side Delt

• Keep elbows in front of hips, on hips for curl and forward of hips during lateral raise.  Take curl half way to a 90 degree bend in elbow then do lateral raise and return.

Knees and Toes Weighted Crunch

• When you reach for toes you crunch but when you reach for knees you lift up higher to lower back.  Use control when you return, each one is half a rep, knees toes one, knees toes two.... use the weight to your advantage but don't throw or use much momentum.

Awaken The Athlete Change It Up

When is it time to Change It Up?
We should all be pretty much 80% on by now, getting workouts out in, tweaking the eating habits and some of you may be finding its time for some variety or a change up, others who eased in a bit more slowly will be hitting that point soon.  Exercise and attention to your food intake should be in your awareness now to some degree becoming habit and part of your lifestyle.

This week I am going to throw out a few cool workouts to show you some variety and choices you have both outside and inside the gym.  Tomorrow I am going to show you what you can do at home with minimal, affordable equipment.  This week I will also post a full TRX workout as well as a Barbell workout for you old skool hard cores!

As I had discussed briefly and very simply, plateaus are part of the game in fitness and health.  It shows you are progressing, with the body responding and adapting to the demands.  Nothing to be frustrated over even so you may feel stagnant at that moment, the key is that up to now you were gaining results and its time to implement further changes so that your body knows to get out of the maintain stage its in now and change again.  Celebrate this!

Nutrition for me has been some days on and other days whatever I can get down.  But along the way over the next few weeks I will show you some really cool foods, delicious fit recipes and more ideas you can add to your repertoire.  Most people are looking for healthy, affordable, fast, simple and lean menu options so I will focus on that and share more in that vein.

Not only do we need to change things up for ourselves physically but also mentally.  Most people, even the most complacent who can do the same program forever….. Get bored.  Stimulating the mind with some new shifts every few months continues your momentum forward.  It kills some of the sabotage avenues that can occur when your eating and exercise is left with no direction.

I like the TRX because its popular and trendy so people will use it and get motivated with it.  It can be used anywhere and was created for that.  You can go camping, be on a movie set working, at home or gym when you use this.  It’s a great add to your program and helps you work up to strong body weight exercises that you may be trying to master.  The suspension part is something you cannot get in most traditional exercise options.

Barbells are just plain fun, attractive to many and has been used to gain fitness results since the beginning of time.  Many feel motivated using barbells because it looks and feels strong, you attain joint conditioning that is fast and obvious.  Its also an old skool feel for those who grew up on the old Weider and Olympic or York 'at home' iron gyms.  You 80s kids will recognize these names, I bet you see it at yard sales all the time!  LOL

Bands, mats, balls and small dumbbells along with the popular Bosu can give you all you need if you are an 'at home' exerciser.  This is the only choice for many and it works.  I started my first 2 years at home before I felt comfortable to workout in a gym.  I got amazing gains and a competition body.

The body does not discriminate, you challenge it right and the results will come, its all about the science and knowing your body, not the toys.

Are you ready to try a few new things this week and maybe shock the body with a change up or active rest?  If you do my 3 workouts this week that would be like an active rest especially if its different than what you have been doing.  Are you game?

Awaken The Athlete Food Prep

(This cute tank top by Legare Wear has hand crafted art done by Cindy Legare)

Food prep is very helpful and I fully encourage it for most of your busy typical days.  You can be simple about it or full out like a competitor, whatever works with your personality.  For some cooking and eating is a pain and needs to be simple and easy, others love to cook and try new things with no issues taking time to shop and prep while enjoying the whole process as stress relieving alike a hobby.
I fall between both of these depending on mood and my life at the moment, my days etc.

There are many theories on food containers and storage.  

Whatever your preference is, that is fine.
I use a variety of items.  I have Pyrex containers with lids when I need to rewarm certain meals in the microwave and for longer term storage.  Zip baggies are fine for short term freezing, plastic types  of containers I will use for short term freezer or fridge.

I personally do not do per meal packaging, 6 containers per day weighed out etc.  Even during contest prep I don't go that far.  That is fine for those it works for and I admire that, very cool.  I cook up batches and weigh portions as I go or need and don't weigh unless a pre comp and even then, you get to know by eye - at least I do.  Maybe I pack a meal to bring if I am going to be out and need it on hand but mostly I am able to be a bit more flexible with my set up and availabilities around me.  Even if I were on comp diet, sushi is readily available to me, sashimi of good quality close by all my areas.  I have more than enough choices, not just sushi.

I have prepped on one day for the week, but I have to work with the dictatorship of my tummy issues so its day by day at times, that means keeping what I may think will fly on hand and other times having to go get something at the time according to what I can get down.

For most of us, and if you can and are okay with spending money for foods eating out, you can find a lot of really healthy options, cooked clean, or raw foods available as you go about your day.  For those who prefer to get fresh foods and make it themselves, it is much more affordable at times and you are guaranteed to know what you are eating, you made it.  You have full control over what you like, how it tastes and all aspects of the meals.  I prefer that aspect alone but do have my go to eat outs as well.

Some of the handiest things to make a bulk amount of and keep on hand in the freezer are:

• Protein balls, meat, poultry, fish, legume.
• Grilled chicken servings
• Braised fish (I eat mine over the day or 2 after its cooked and usually use fresh or buy fresh, freeze then defrost some to cook as I need.  I prefer not to eat it after its cooked, frozen then defrosted to eat)
• Roasted chopped yams
• Roasted chopped root veggies
• Oat and protein type bars homemade
• Made Fresh banana peanut butter pops , kept in freezer as treat.  Can add a few chocolate chips.
• Frozen chopped fruits and berries for smoothies
• Frozen yogurt and peanut butter pods for smoothies

Some fresh produce and other items that are healthy and last longer in the fridge which are also great choices:

• Green Apples
• Kale
• Spinach
• Pears
• Lesser ripe Tomato and Cukes
• Melon
• Cottage Cheese
• Yogurt
• Eggs
• Oats
• Cabbage
• Cauliflower (other cruciferous veggies)
• Celery

These are all baseline and can be used in many ways especially if you want to keep it simple and lower maintenance, many can be grab and go.  You can build on these with any fresh items you choose that you feel like that day but if you are in a rush, you have what you need to get by.

Again in keeping things general, a goal I would set for your food macro break downs is half the plate (so to speak) is plant foods.  The other half is protein/fat/starch.  That breakdown can vary but another general would be 1/4 protein, 1/8 fat and 1/8 starch but these can vary between you according to your goals and preferences, if you eat higher fat meats then you get more fats in that section anyways.  I like higher fats intakes and lean toward lower starch for the most part, I have my carb starch days too.  I try to keep protein high but for me that is always something I need to pay attention to or I get too little.  Plants I lean toward fruit…..so I have to pay attention to getting in the veggies ;)))

If I use them the right ways, the ways that make me drool, then no problem but I don’t always go the effort so it is something I have to pay attention to.

Be honest about your taste buds and tendencies and work those considerations into your eating habits and fitness focused nutrition plan.

Awaken The Athlete Push Plateaus

Push Past Plateau
If you have been following this blog series so far and you started playing with your latest program you have been trying it for the past few weeks, adjusting it as you figure out what's fitting and what needs tweaking to fit better.
What happens once you have been doing this for a month or 2, you got some shifts in your body and feel the results but then it starts to slow down or stall?  You are getting bored with the program and the body seems to have mastered it, feeling too simple?
Any of these factors tell you that its time to refresh things.  You want to continue to encourage results so its time to make a change or a few, that will shock the body a little bit.  I would not suggest completing changing it to extreme.  Not at this point anyway.

The direction you want to go in is to make one of these changes progressively every time you hit a plateau, at least for the first few months.  I would only pick one each time and maybe try a different change each time rather than just upping the weight for example, each time a plateau hits yet keeping all else the same.  Weight shifts can happen along the way subtly as part of the norm but can also be used to push past plateau in creative ways as well.

Ways to Beat the Plateau Syndrome

I make changes monthly, to get ahead of the plateau and I know I usually hit it 3-4 weeks in, small ones.
So I plan to change things each month.  Some of the ways to keep it fresh are to:

• Add a few exercises you don't normally do and switch them out for some of the ones you are doing now.
• Change the style, if you are doing straight sets, try super sets, pyramids, ascending, descending, drop sets, giant sets, super slow……the list is extensive.
• If you usually do higher reps, go for lower reps with more weight or visa versa.  Even just a week or 2.
• If you don't have exercise combos in your plan maybe throw in a few of those.  That’s where moves are pulled into one, like a deadlift, clean to overhead press.
• Do an active rest week every 4th week where you do anything you don't normally do and do not do the usual program.  If you never swim, run, do that instead or try boxing that week, anything that’s a shift.
• If you have been diligent and training on point, consistently, 4-5 days per week then take 5 days completely off of exercise.  You can hike or walk but nothing intense or formal.  Some people need this to push past a plateau.

Do not confuse this with lacking in results.  Plateau is a phase, if you feel you lack in results in general then you need to look at other factors starting with sleep and diet.

I did not forget about the meal prep post, its next.  Running a small studio with group classes is definitely keeping me busy wearing my owner/manager hat ;)))

Awaken The Athlete Hydration & Supplements

All the work no matter how much, never hit its best until I started to really hydrate.  Ive never been a water person and had to really work on it.  I wanted the results bad enough and was elluded by that next level in my fitness, so it was part of the game I finally got together around 2008.
It took me years, taking in maybe 2 liters per day on a good day.  When I upped that to a gallon I was amazed.  Once I got 2 gallons in per day I was in the best health and shape of my life.  Everything came faster, stronger and easier.  Efforts showed more results than previously.
Aside that, the health benefit of actually feeling better with health issues that are normally such a pain, in my face, sometimes taking me from normality for weeks…..all better.  I was actually able to decrease some of the Asthma med dosages, it was amazing!  IBS and headaches almost became nonexistent.

Everyone always asks, 'don't you pee a lot?'.  No, I did a bit more at first but my body levelled it all out.  I don't have a 'small girly bladder' lol.  Some people do get that but it does level out to some degree.  Of course the extreme of what I was taking was in reference to my goals, the training intensity and frequency, the higher protein diet, higher amount of supplements and making sure to keep a balance in that extreme with everything by increasing the water too.  You eat for it, drink for it, do what you need.  I would take a gallon per day ideally, if not competing, just on the norm…..ideally. ;P

If you take in sodas, booze and foods that need more water, then it should be increased on those days.

Try to average 2 liters per day, it’s a good goal and safe unless otherwise suggested by the doctor.

Supplements is a huge category but I want to stick with the theme of going general and covering ones I think are safe.  Supplements are not written in stone, you don't HAVE to use them but for those lacking on something, well that’s what it's for no?  Supplement?

Here are a few 'go to' supplements that I really like to use or suggest.

Vitamins / Minerals is a basic, I really feel most of us do not get all we need in our diets unless you are a saint!  I add these and some particular ones that I know I need for my health or for regular exercisers.

Vitamin C which helps aid in repair or everything, it helps recovery and does help keep away colds if used preventative.
Sometimes I add extra vitamin E and a B complex to help with the effects of higher training seasons, when I go harder, the body demands more and I  notice my immunity and fitness build benefits.
Magnesium, helps relax muscles in turn if you get neck issues and headaches or aches, this will alleviate it and help with DOMS, delayed onset muscle soreness.  Water and a lot of the list help with DOMS.
Calcium and potassium, also when I start to diet down or amp up my training hours and intensity. Magnesium, calcium and potassium reduce cramping situations, as a bonus for those who tend to cramp and do not have issues drinking water.  Water is also a help for cramping, it’s a help for all really.
Glutamine, this is a wonder!  It helps muscles repair from training but has also helped people I work with outside of exercise, for health issues that cause muscle pains.
I like creatine, some get upset stomach or bloat, for me its always done what its supposed to, fill muscles holding more water in them, boost in umph for muscle and cardio endurance as well as a bit more push in strength tolerance.  Recovery and lactic acid flushing is another thing I notice with this supplement, but this one can affect everyone a bit different so its up to you.  I do well with monohydrate, there are many types, I tried a few like serum and citrate but I did not notice as much as the monohydrate which is very basic.
I love chromium, kelp and dandelion to help leaning and I get along well with these, not everyone has the same reactions.  My clients who have tried these for their needs had no issues, positive results but were guided to proper dosage in relation to them.
I like to add spirulina to my shakes (plus other things like chlorella and chlorophyll) which is safe unless you have seafood allergies of any kind.  This has pages on its benefits.
Of course I use protein powder, less now than when I began years ago, my diet rotates mainly on food with supplements used as just that, supplement.  I don't live on this stuff instead of food.
Just make sure to do a ton of research before trying anything.

I know there a ton of ones I dabble in and out of, many common ones you probably wonder why are not on the list.  They are not bad, just that these are your bare bones, others start to get personalized.  No right or wrong……. Just what fits your needs at the time.

Awaken The Athlete What and How to Eat?

Nutrients
If you can look at food in a few ways you can really have fun with the benefits and pleasures it can bring.  Food can be a treat, the taste, texture and fun of cooking (for those who enjoy that part) is all superficial benefits of enjoyment and awesome aspects of food.  The social and career aspects of food can all be very exciting.  We need to refocus the 'enemy' attitude toward fitness, nutrition AND our body, to something more positive which will give you better chances at success.

Food looked at as chemicals, nutrients and science can also be of great benefit.  The clarity of a more well rounded understanding can catapult you into a confidence with your health and fitness that eliminates frustration, that feeling of being out of control, lost when it comes to this important part of your daily life.
You have no choice but to deal with eating, it’s a necessity.  The best option is to have fun with this, enjoy that part of your daily life and use it to your advantage all day everyday.  You will hear opposing info, changing data and new study findings all the time when it comes to diet and food but its safest to take it all in with a grain of salt.

Nutrients are pertinent as needed, specific to each individual.  Being in touch with the posts I wrote up until this point will help you understand what I am talking about at a deeper level.  You want to read nutrition info and keep up to date with the science but not to overwhelm yourself and turn you off.  Some things will apply and some are just good to know that could come into play later on.  You are an empty encyclopedia filling in the pages as you live, with some subjects covering a few volumes!  Some of the ideas you learn will become second nature to you and some may already be, the rest is more learning and expanding.

Learning about food benefits, their personal nutrient factors, new science about them, and experimenting new foods, recipes, ethnic takes on foods are the best ways to get your own beat on point.  Many times its not all about flavor profile, there is a lot of science tied to flavor, color, what grows where and who uses what types of foods focused to their part of the world.

Mind and Emotion
I always believe in seeking solutions through fitness and nutrition.  But sometimes I forget, put up with things and don't look at my intake or food solutions because I get used to putting it off as Im moving about into the things that hold 'priority' in my day.  Exactly what I tell people not to do!  For example, I am prone to frequent aura migraines and know how to prevent that but until one comes on and debilitates me I ignore the signs before hand when I can just take in extra magnesium to prevent it.  So then it comes on, Advil to the rescue, and I am grateful for that but had I been on balance I could have skipped it all.  We go through the day with aches, kinda notice them but just ignore it until its too loud to ignore.  Some of us do not even realize you can maybe fix or prevent that with your diet.  Time goes on, you suffer or get worse.  What I want to do is see if we can get you aware earlier on and reassure you that you can do something trying changes in diet first.

Catching it is the key.  Do the best you can, over time I noticed I get better at it and so will you. Now I look at some of the basics as soon as I am aware, usually the culprit for me is 'not enough water'. So Simple yet so impactful.

That alone makes such a difference to all my body functions.  Mental and emotional, motivation, positivity are also hugely affected by what we eat and regular exercise... but getting on the eating right and exercise track if you are in the low place can be hard to catch on to.  If you can jump that gap the rest of it flows, the chemicals do their thing.
As I had referred to in the Edge Effect book, food really can affect your mood, your drive.  Sounds logical and most of us know this but we don't really take it as seriously as we should.  I was amazed at the immediate difference in my emotional state when I increased my gaba intake in mild easy ways. and this was during a time I was exposed to a load of external stresses classified as 'extreme'.
My bodies response to the gaba was likened to what people describe when they are given drugs to balance them and it works for them.  Sometimes we are there so long we don't realize that is not a normal state and that there is better, so you live complacent.  For me, a few extra walks, walnuts and spinach was one of the many easy solutions to increase my gaba balance.  I did get some gaba tablets when I was not eating right, and there were even more easy ideas I could have applied.

There are multiple choices for your multiple personal health needs.  There are many great foods that heal some, yet can kill others.  My body loves nuts, yours may be allergic and it will die exposed to nuts.  Can I drill enough how individual everything is???  No, and I do it to keep you all on the lower end of frustrating yourself.

I am not going to write a book here with lists of foods, their benefits and each situation where it may apply but what I will do is tell you what to look for and how to apply it to you.  Some direction toward what you may want to look at when making choices and tools that work for you.  Of all the listed below, I have highlighted the ones you may want to learn about that are simpler and safer, fitting a variety of personalities.  No bad or good, just what I found are the most generally effective.  I added links so that you can click the diet to direct you to basic details but do not hesitate to search beyond those pages further into each subject that interests you.

Phytochemical dominant diet, plant based diets (flexitarian, ornish, Asian, anti inflammatory, macrobiotic), colors of food or chakra based diet, gluten free, wheat free, raw, vegetarian variations.

Diet types - food combining diet and alkaline diet, separation or Hay diet (colon health specific), Intermittent Fasting (less meals per day), frequent eating,  body type diet (mesomorph, ectomorph, endomorph), Hyper and Hypo caloric diets which are basically low cal (900-1200cals per day) or higher cal (2500+ per day) diets.

Proteins - high protein diets, paleo, Atkins.  Theres a ton of info you can search online for these.

Carb focused diets of simple or complex and best choices for you.

Fats - fat based dieting like atkins or efa focused.   High in nuts, fish, butter, pure fats close to nature but in higher amounts of 30% or more of the diet, to train the body to depend on fats for energy and also for health issues.

Salt, salt load and deplete - I say don't mess with this, try for a natural balance unless you are on restrictive.  We need sodium, its a mineral, we need a balance of minerals on the norm.

Fad diets - lemon or master cleanse diet, cabbage diet, banana diet, liquid diets, Mediterranean diet, French girl diet, grapefruit diet, diabetic diet, plus of course the system type diets such as weight watchers, jenny craig, nutrisystem and the list goes on.  You can search all of these online.  The French Girl and Mediterranean diets are prob the least risk of the bunch.

Awaken The Athlete Nutrition

Nutrition is Everything

With the training plan on the go we can look more closely at nutrition which is the most important piece. Food is the key component to your health and fitness results. This is usually the thing to look at when you feel you are stagnant or not getting the results you think you are putting in the training for.

Frequency of meals, calories in and out, amounts of each meal, macro components of your intake in reference to your goals can be so confusing. As I mentioned before, you will find all types of conflicting information and its not your job to figure out what is valid or not, just to find ideas to try out that feel right for you. If its not then you change it up again but you have to start somewhere and try in order to know. That is your job, to find what works for YOU.

I know for my situation I have to look at this carefully due to added factors that affected my body beyond the weight loss. Its common after an extreme health/life stress to have left over side effects. When you get undernourished for awhile the effects extend to thinner hair and hair loss including the eye lashes, dehydration causing the skin to look more wrinkled and older, nail and bone health to deteriorate, and the brain to barely function. The lack of water intake on my part also caused the present health issues to escalate. My whole digestive function is not working properly and I am hoping I do not have permanent damage but I guess I will find out in a few months if things improve. I hope the health changes bring me back and have faith that fitness and nutrition will be my key, not doctors and medications. Had enough of that for many lifetimes.

I will talk about hydration more deeply this week but I am sure water is something you will need to look at too. Most people do.
If you take in less than a liter per day, you need to start looking at increasing your water intake from whatever it is you drink now.

Not everyone needs supplementation but there are options for those who do, who cannot eat enough to get what they may be short on. Your lifestyle and fitness intensity will also have an impact on this personal formula. Another topic for this week.

I would also like to write about Food Prep since that one is huge. I will touch on the various types of diets such as vegan or paleo.

How goes the training so far? ;)))   My body is responding like a thirsty traveler in the desert....its sucking it up and showing fast results.

Awaken The Athlete The Tweak

After yesterday's stats you may have noticed a few standout things. Most people will have stand out 'things' that coincide with all the conclusions you made so far or add to it to round out the plan of attack.

I made notes by my measurements, knowing well all my previous ones in the past years. If you don't have anything to compare to then good thing you got some now! The pictures can tell you a whole lot! If you can stop focusing on the fact that its you, the imperfections you normally pick on or the 'fat' or whatever issue, you may see some alignment issues that are or could be potential aches, injuries…… pay attention to this. When you train make sure you pay attention to those areas as you move, your form, watch the mirror. These spots usually don't move right when you train but you don't notice because it feels normal. Or it's an area that has been aching or nagging but you ignore it or work through it hoping it leaves, or thinking that this is just how it is for you. That maybe the case but do not just gloss over this stuff, keep it in awareness and always give it proper attention regardless.

The lighter marks on these pics confirm the areas I want to firm or build or shape, the red marks show areas that are not happy right now! These areas I am aware of chronically but have been ignoring and forgot about it until saw these pics. Immediately a few things stood out and I know where it's from and why but it needs additional stuff like special stretching and conditioning components added into my program. My knee will benefit, the imbalances in calve size and legs will improve along with the other areas based on my program and as the program progresses. The shoulder and neck issue will not get better if I ignore it, it will bitch more and hinder daily function, cause discomfort and start to affect sleep but until those things happen I may not notice! I'm on it now.

 
Take a good look at your before pics structurally and look for imbalances that stand out and think about, research how to improve the situation with exercise, stretching and conditioning. Common things are shoulders like mine show in my pics, hips off, twist in stance through the spine which shows more in back shots, side shots can show poke neck, lazy abs. Search postural assessments and you will quickly pick out what you need. Palms naturally facing back means your chest needs stretching and its tight, postural muscles need work. Try it!

Everything is set, get going now. Nutrition will be focused on next week and as we go we touch on the training, exercises and some cool new trends.

Awaken The Athlete Workout Program

Are you ready? Do you have some type of plan idea outlined? Are you mentally prepped and know where your benchmark is? Then lets begin our workouts and start looking at nutrition well over the next few weeks! If not, start reading this series from the beginning ;)))

My plan is going to like this:

Frequency: 3-5 days per week weights choosing 3-6 of the listed exercises, choosing one per session of the ones listed beside the muscle group doing 3-6 muscle groups per session.

Exercises: 

• Squats (Barbell, Sumo, Single Leg or Pistol) (I will pick one of these to do each session, having some flexibility and choice) 
• Glutes (Butt Blast, Hip Extension, Heel Prints, Weighted Hip Lift) 
• Knee (Various inner and outer thigh choices, picking one of each) 
• Shoulders (Single Side Delt Raises, Overhead Press, Rear Delt Pulls or Lifts with Cable or DB) 
• Core (Vsits, Hanging Leg Raises to Head, Pikes on ball or TRX, Crunches) 
• Upper Body (One arm Pushups, Pullups and probably do both) 
• Arms (DB Hammer Curls, Lying DB Tri Extension, Tri Dips feet up with weight, Chins)

Cardio: 0-3 times per week spin very mild for 30-45 mins.

Yoga: daily, specific to heart chakra with added yogic chakra breathing and meditation

Sets & Reps: I have a good idea of the weight I will be using which is moderate relative to me. The sets and reps will fall at 2-3 sets of 10-12 for heavier work and for core and lighter work or conditioning, I will be doing 2-3 sets of 15-25

My umbilicus skinfold reading today came to: 17% bodyfat (I know this is super accurate, and I am fine staying at this until pre comp.)

My weight today sits at: 117lbs (I need to gain at least 10 good lbs of muscle and hydration)

Measurements taken on right side in inches:

• Chest: 36 
• Arm: 11.5 relaxed, 12 flexed (this will go up)
• Waist: 27 (this won't move much)
• Belly Button: 31.5 (this may drop a tad)
• Hip: 35 (I need to gain at least an inch of muscle and firming here)
• Thigh: 20 (here I cry...... 4 inches lost at least, that I need to gain back, the left maybe a tad bigger)
• Calve: 13 (lost an inch here, I don't need to focus on this, it will go up)

Short post today, loaded with raw data. Tomorrow we round out the summary for this week, goals based on this weeks stats and its consistency with the weeks prior.  Does it coincide with the info you put together the weeks previous, blending that info and how to realistically set and achieve your now general, initial goals?

Here is an example of the comparison poses listed in my Body Comp sheet 2 posts ago.  These are my before photos, taken today.  They are raw and real and helpful to see changes over the months when you retake them again.

Front Relaxed

Front Double Bicep

Side

Back Relaxed

Back Double Bicep

Thank you to Cindy Legare for the comfy Legare Wear Shorts.

Awaken The Athlete Assessments

There are a plethora of assessments to choose from, its endless. In reminding you about goals and being realistic, just stick with what fits. We are still keeping this interesting, motivating, personal and focused on consistency. No excuses, no one area will be used for sabotage, only to keep you informed and on track.

Go ahead and search around online, see what's out there. You can assess almost every 'overall to detailed aspect of your body', health and performance no matter if you are sick or injured, athlete, recreational or just seeking wellness.

I had previously mentioned Eric Braverman and his book 'The Edge Effect' which can be pertinent to certain individuals. You can assess your mind physically vs mentally. Assess if the physical make up based on your chemicals due to eating habits is what now affects your mental such as depression, sadness, lack of motivation, feeling lost and so on. Believe it or not even the simplest of times you feel off can first maybe be solved with minor eating and exercise practices including mind quieting work which can be coupled with physical and stretching.

Some of the ideas are great for those of you who are thorough and have the time and interest. Here are some more assessment suggestions you may want to tack onto this journey to make your program holistic. These are geared to hit a variety of people and their interests or lifestyle. Not all of these will interest all of you nor be needed.

I will try to add some links here to take you to online freebies of some tests or where you can purchase the book/tools/info. I cannot promise the links will last over time. Most of the Body assessments can be searched online with numerous choices.


Mind
The Edge Effect (improving mental, emotional and chemical brain state naturally with food)
Test Link http://advancedpsychcare.tripod.com/sitebuildercontent/sitebuilderfiles/braverman.test.pdf
Eric Braverman website and more info http://www.healthilluminationproducts.com/page/neurotransmitters

The Four Agreements (perspective clarity, positive thinking and unconditional living)
Info and site http://www.toltecspirit.com/

6 Steps to a Professional Dreamer (clearing the mind of garbage and refocusing your mind to positive faith in outcomes)
http://professionaldreamer.com/


Body
Strength
Flexibility
Posture
Speed
Vertical Jump
Agility
Naturpathic Food Sensitivity Testing
One Rep Max


Soul
Biological Age Test (age by life experiences not chronology)

Dosha Test (Eastern practice based on body types and your characteristics to assess where you are dominant and how to balance this through exercise and diet)

Chakra Test (assessing blockages through the 7 main energies of the body, using diet, exercise, color, scent and nature influences to balance them)

Reflexology (pressure points in the foot tell about body blockages in your energy or chi and how it affects the organs)

Acupuncture (assess blockages in your meridians)


The last 2 could actually fit under all three categories and are very powerful ideas to check out. I've tested most of these myself and feel most comfortable suggesting ideas I have actually tried.

My protocol will work with testing I did this past few weeks with:
The 'Edge Effect' suggested exercise and food ideas to improve my Gaba intake
Chakra work for the area that had shown needs attention based on my recent Chakra Test. http://www.amazon.ca/Handbook-Chakra-Healing-Spiritual-Practice/dp/1568524722
I am going to set up a few reflexology appointments in the next few weeks to see the feedback while the work is done and match that info up with mine to see if it jives or if there are areas I missed, or maybe have improved and are not showing as an issue. I've never really had this formally.

I love acupuncture and hope to find a new person, until then that is on hold, even so it’s a treatment, each appointment tells me where my body is at.

I tested my strength with some basic jumps for the knee and leg power, flexibility / splits and back bend testing, and these told me about my strength and agility at the moment as they are all great for an overall judgment.

I also like to go in for deep tissue and fascial massage as maintenance and treatment but again those sessions are almost like a test and each appt tells me about the progress.

I have not done the One Rep Max testing on myself since the 90s and 2000s, I don't feel I need this. I think its great for those with less years behind them or need these figures pertinent to your goals for sport etc.

I have found Dosha testing in the past to coincide with the Chakra testing which I did much more in-depth so I just stuck with that, but dosha testing is good for those who do not find basic chakra testing suitable and are not interested in getting into the longer term, more tedious attention involved with well rounded Chakra work, as shown in the book example I used. If you have the will, the time and ability, I highly suggest the Chakra book I list here, I went for a 49 week cycle and it made huge visible changes, improvements that were tangible but I was 88% on point and took the time and effort to commit and follow through and it did take up a lot of my day and evening with full focus on that only. At that time in my life I needed it and had the time to do it.

I think everyone should try the Biological Age test, its very interesting and will tell you a lot I promise. If you stick with the simple body comps and choose not to test yourself even with the basic cardio or strength tests that is fine. As long as you don't look back and say I wish I had at least one to compare to.

I also highly suggest pictures now, based on my body fat sheet in yesterdays post. Trust me on this one. Try to use the same clothes, mirror, room and distance to the mirror etc to keep it really comparable. You can X mark the spot with tape and keep it there for future comparison photos. I know many hate this part especially the before but you will adore them later and its something I always push for with clients. Never yet has any client regretted it no matter how painstaking it was to get agreement at first.

Tomorrow we look at our detailed plan ;)))

Awaken The Athlete Body Measuring

Are you ready for your benchmark statistics? There are several simple to detailed ways to gather this information. If tedious details help you stick with it then by all means, use several of these ideas and thrive. If you need fast, simple, basic and not tedious then go for the basics like I am. I go for a simple umbilicus body fat caliper reading because for me it's pretty accurate in relation to my shape and symmetry. For some of you, you will want to go for a minimal of a 3 site body fat reading. There are protocols that have 7-9 sites, from neck down. There are expensive calipers but the 'Accumeasure' is affordable and great, very accurate.

It's nice if you can be consistent and accurate with each time you measure, doing it exact. Try, or get a professional who has practice to do this for you, there are thousands of links that outline body fat protocols and diagram exactly where to mark the sites and measure. The machines that do your body fat or the body fat by clothing sizes leave a big range but they will work and reflect changes over time. The machines are much less accurate so don't get frustrated with the volatile readings you may get from test to test.

I have a great scale that is pretty accurate with my weight, and know this by trying a few scales to compare. Having your weight is useful, it can go up even if you lose fat but are gaining muscle so don't freak over the ups and down, use it for your progress charting only, to see changes. At times for me I get leaner and it goes up, and I love it! Muscle is very dense and weighs more than fat so someone who looks bigger may actually have less muscle, body composition means fat, muscle, water, bones…….that's why I like to use a combo of these stats to narrow down a more accurate picture of where the physique really sits.

The day before you test, doing the test first thing being best, don't go on a salty food bender or booze.

You can read your scale before or after you pee, morning or night, but whatever you do just make sure it’s the same time each day and repeat the pattern. I like to weigh in first thing upon waking up and after a pee. Wear the same thing each time or go naked, but again just do it the same every time. Monthly is good enough for most of us, with me I change a lot fast and sometimes weigh weekly or bi monthly. Measurements I do not do more than once per month.

Measurement suggestions:

Chest, upper arm, waist circumference, belly button circumference, hips / glutes, thigh and calf with a tape measure. I would do at least the 3 site body fat of back, umbilicus and thigh. Ladies may want to add tricep too.

We will look at some other assessments tomorrow that focus on function, strength and flexibility of your body.

Awaken The Athlete Benchmarking

Welcome to Week 3 of my blog series and welcome back to those who have been reading along ;)))

This week we move into the benchmarking stage. You can keep it basic or detailed, it's up to you. Whatever will motivate you and keep you interested but not deter you.

I use numbers for markers to tell me about progress, not to judge where I am nor get negative feelings over it. So only use the statistics that you feel good about.

Numbers like calories, macros and nutrition labels, measurements, weight, bodyfat, strength/flexibility/posture/cardio tests are all there and you can do it all or work with a few that fit best with your end goals. Things get more specific to certain details if your goals are specific, such as health issues that need attention, weak areas that need conditioning or athletic improvements.

Some type of stats and assessment is needed. If you want to push past plateaus you want to have these benchmarks to help you learn what is working, what needs changing and keep you motivated as those stats improve. These are informational tools not something to obsess over. If you are going to get nuts over numbers then keep the stats general, basic and minimal. I have clients that will not use the scale or weight and although it is very helpful to me as trainer for a tool, I can work without it if it's going to throw my client off. Ironically I personally do not get thrown by weight or body fat too much even so those who have had eating disorders usually are encouraged not to use the scale. Recovery in clinical settings are usually not weighed. I get thrown off more if I don't have info to work with and like to have those benchmarks. Another point made about everyone does not fall under set standards. Lack of clarity for me is worse than any stats. Know yourself going in (referring to week 1 and 2 of this blog series).

We threw around ideas for the foundation of a workout and eating plan and this week we gather the last bits of info to get the program detailed. Refining the goals happens this week as we get your stats together, some summary of an assessment and finalize the first draft of our plan. It’s a draft because the chances are good you will make small adjustments as you test it out the first week.

I will use measurements although most times I use the mirror to see those changes, when I am pre contest it can be harder to see changes without them and because I am looking for specific increases in specific areas I am going to keep up my norm with tape measured areas, body fat and weight. I am starting underweight when normally its leaning I work on so I am not sure what to expect and going up in weight vs down in body fat is something I had not done repeatedly over the years. I played a bit in the gym the past 2 weeks to see where my body is at with strength, energy, flexibility. Stretched and did splits to see where they are at since I need to be very limber for Fitness routine work. I did squats, testing my pullups and a few tricks. This told me about my strength level and tolerance, especially today with the post workout soreness lol!

Most times you will find if you do this, you're not so much weak to lift but more so need to let the joints and connective tissue ease in. You may feel weak or muscle fatigue faster and easier if you’re a restarter or beginner, that goes away. Take a day or 2 off in between or just do stretch/yoga work or some mild cardio to help get that lactic acid out. The water intake will help and added minerals like magnesium are amazing to kill the post workout soreness. Another I suggest is glutamine to help with muscle repairs which come normally with training. Back to back workouts come quick, you won't need drastic days off in between training days once a week or so goes by. Even the areas you know will bark, due to arthritic conditions for example, will get less bitchy as you are training on the regular.

On a personal note it's great to feel the muscles again, the quads, the training soreness, although I may need to install a bar near the toilet to get up! Just the little bit of play this week, especially the squats showed me my knee really wants this. I was feeling the inner side of my knee, meniscus and lateral collateral when I did a bit of spin or stayed on my feet for long terms but doing the squats eliminated that completely just in a few sets, telling me my knee is going to respond happily to the training I am going to impose the coming weeks. I never did rehab it properly after my second repair in 2014 although it's never too late.

Tomorrow we will do the measurements to get you started off and then Wed we will look at some types of assessments to help you round out your data. Thursday I will show you my detailed program and hoping you will have drawn up something of your own to follow. I will supply some forms that you can follow, print out and use for tracking to guide you.

Friday will give us a summary by using the last bits of info we gather this week, solidifying our goals, commitment and the realistic plan toward achieving them. I suggest that some of you journal or blog your journey if you are the type that thrives from writing and enjoys data. It's also a great way to stay accountable, once you start writing or posting it helps drive the consistency. Nutrition will be more focused through the weeks to come. For now just get more water in you, eat every 2-3 hours making sure there's protein in each meal and that is already an amazing start. It will be easier to get the training going first then we can nitpick at the food part.

Awaken The Athlete Outlook

My feedback and outlook at the moment is positive.  The first few training sessions back can mean nausea, feeling weak or light headed especially if you were once fit and forget that you have to progress, going in a bit more pushy with your body than it can take.  My back tends to complain a bit at that stage too until its conditioned again by getting put through the paces.

I have to say that even so I did not get into major detail about my history with specifics I have enjoyed getting some of these things onto this blog. I will touch on a bit more detail in my personal situation. I faded from the fitness scene the past 3 years and it feels good to be getting back to it the way I used to be. It was a much bigger part of my life and day than it is now in reference to my workout, competing and being in Beastmode. I felt strong inside and out, I want that again!

Today I'm going to speak more about my outlook so far.

Up to now it's been touch and go over the past few months with keeping weight on, getting my body to accept food without nausea, double over pain, and headaches. The actual appetite and hunger had been almost nonexistent. For me the hard part here won't be the workouts so much as the eating. Many times I am forcing it because half the day had gone by and it took that long to work up to eat, once I eat the digestive machine is not working properly. There was this tug of war between knowing I needed to eat but my body telling me that if I tried it was coming right back out. Waiting out for times I was not nauseous meant a meal a day maybe? If I force it and it did return, I was a mess for a day or 2, who wants to eat after that? So it would be a fine line.

Last year I had tried a few things that seemed to help, since much of this is tied with stress and the mind. I still was light headed even just to stand up, and my weight lowered to 105. My brain could not function right with no fuel so I was between survival mode and warrior mode all while being in a fog, I made it through and now I am free externally………the next step is freeing the mind and heart. Awakening The Athlete.

I figured out that I am gaba deficient which is a brain chemical, one of a few major ones we have naturally that if off balance can make us feel as though we get stressed out easier, more sensitive, depressed and so on. If you google this, you will see most of us are gaba deficient and many get misdiagnosed with certain mental issues when its simple imbalance. Take the test, Eric Braverman is a doctor who is forefront on this subject, google him and his book the Edge Effect.

Doctors will usually give you prescriptions for these issues, pills that I personally have issues with. I have never taken anything outside Advil and asthma meds but I watched my borderline mother from 1989, when my father died and her doctor gave her benzodiazapines, slowly become an extreme mess of an addict. But this was a closet addict alcoholic, which I care gave for, for half of my life and abused by for the first half of my life from the moment I was born.

This is stuff people never see and would not believe if you told them, there is no help. It was from the point my dad died until she was finally driven to commit suicide by those who wanted to use her to get at my dad's house, for the money, where the addiction became tormenting to her and those around her. She had dementia progressively and different kinds coming from differing issue. This coercion was planned and was done in her end days, before that no one gave a hoot about her but me and no one was around no matter how many close calls she had. I kept her alive all those years and they came in and within months had her deteriorated.

This has a lot of things attached to it, my life was in danger, I was stalked, these people wanted the money and getting me out of the picture next was their objective at almost any cost. My mother had children before she met my dad, I was his only child. Anything legally or illegally was pulled by these individuals, a team of them trying to destroy me just to get money, and not a lot of it either. Its easy to recruit others when the possibility of money in their hands is present. These people did not need it and were expecting a lot more than they got out of the whole ordeal. I am sure there is more in this regarding vengeance for things that came into play before I was even born but now I am dealing with the emotional impacts this can have on someone. Sadly this was relatives by blood but it was non blood who used relatives to orchestrate this, so the battle for me was one against many, against lies and premeditated plans. I was clueless about this for years.

In the past 3 years there were times I had to come up with exorbitant amounts of money just to keep up the fight, I had to sell things, forfeit medications and food just to keep the lawyers getting some retainers so that 'they' would not succeed in making me destitute. I could barely work, but being I love my job and clients, work was a draw not deterrent. My dogs and work was the only thing that kept me from ending it at times.

There is so much more I can tell you that would turn you white……I think that’s enough detail now. You can probably imagine the magnitude of damage this caused my health. So this is why I am at a restarting stage and blessed to have survived this ordeal while making lemonade out of the lemons left over. I know many of you have things that affected you too, extreme stories no one hears about or empathizes with that affect your health and motivation but it's irrelevant, we need to ingrain the fact that….. We are to stand on our own feet so let's do it! One achieves a sense of invincibility when overcoming things, the bigger the 'thing' the more strength you breed.

Back to the gaba, I rather find natural options to help me than go on meds and I know its my answer.

I have tried some appetite options like astragalus tea and getting on the gaba which did start my healing last summer, but fell off the wagon when Diva died. I'm not saying drugs do not have their place and can help but make it the last resort.

Now that things are done and over with the external stresses that were being imposed, the ones inserting themselves into my life and trying to control and manipulate the situations around me for negative purposes, I am working my way back into the world slowly. I still need to spend time alone with constant meditation and quieting of the mind but I know the nutrition and exercise is the next logical step and I'm ready. I still get triggers from the oddest random things and look forward to the progress I know comes with the fitness portion of things. It's huge in helping mental and emotional, and that is a scientific fact!

I keep fluctuating from 115 to 117 and want to gain a bit more to get me to a place of health I am familiar with. I have several nutrition back up plans for my case.

Next week its stats and detailed plan. You get to take a peek into my workout, sets, reps, exercises, and diet plan. Learn new exercises to try, recipes to test and focus on the positive part of this process. I hope in this you are able to personalize my ideas and story to fit your needs.

You should have some draft of your plan at this point, polish it off and join me next week as I get my butt off this desk and into the gym and kitchen!