Tough Mudder
May 16, 2012 | 
Author We are doing the Tough Mudder in Poplar Bluff in October of 2012. Our team consists of 7 ladies and one brave man. We work out most Saturdays at 8 a.m. at the Perry Park Center Park. These workouts are intense and dirty (meaning wear old clothes). Join us if you want to add some new intensity and ideas to your current workout.
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Meet Trainer Dee Event
Meet Trainer Dee at Perryville Public Library 1:30, Saturday 3-17-12. Discussion about current trends in fitness, health, wellness, and nutrition. Waist to Hip measurments, exercise examples, door prizes and much more. Sponsored by Friends of the Library.
Managing Expectations
I have found most people who begin an exercise program are usually excited about losing weight and getting back in shape. I have also found after a week of good diet changes, quality exercise, at the next weigh in, things change. The weight isn’t coming off as expected, frustration sets in and you’re back in the same boat you were in before you started.
Let me help. Don’t expect to change your body and habits in a few weeks. Yes, you can begin to make very good changes that will lead to healthy weight loss and improved fitness, but it takes time ( I believe it is close to one month for habits to change). I’m guilty of the same thing, and it’s called instant gratification. Listen, lets get real. You didn’t put on 20 lb in a week, it’s not coming off in a week. Add work, kids, family obligations, etc, and trying to add a new diet and fitness routine, one can see why it’s easy to fall off track, get frustrated, and you’re back to square one.
Take one thing at a time. Get in 30 minutes of daily exercise, or a total of 210 minutes a week. Add a weight routine several times a week, make better food choices, and before you know it,( 6 to 8 weeks) you will see definite changes. How you mentally frame your expectations will go a long way toward your success. So get out there with some baby steps. Before you know it, you’ll feel better and have more energy. It won’t matter what the scale says because you will be living a healthier lifestyle that you will maintain for a lifetime.
Polar Bear 5K 2012
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We all finished in our own times and no one got hurt or frostbite
We brough home a little “bling”
2nd Place finish. One of my rivals moved up in the age group catagories, it could be a good year 
Thats the Rookie
Race Season Begins……..I’m sooooo excited!
Last year we started a 5K a month bet. The goal was easy, run a 5K a month for a year. Well we didn’t end up running 12 5K’s but ended up doing 3 triathlons a half marathon and 8 5K’s! Funny how a goal evolves into bigger and better triumphs in your life. This is why I’m soooooo excited about 2012 race season. Yes we will do our 5 K’s and triathlons because we all have the triathlon bug now, but we are adding a new and awesome goal……….TOUGH MUDDER! A team concept that will take at least 3 hours, cover 11 miles and 28 obstacles! How fun is that.
I love that helping people achieve their goals leads to new goals, that leads to bigger successes! This year is going to be awesome!
Shamrock 360 @ Health Point
This is the link to the entry form and description of the event.
http://www.healthpointplaza.com/CalendarDetail.aspx?CalendarID=2352&Start=3/24/2012&End=3/25/2012
Gung-Ho
The following article explains the reasoning for getting enough rest when you are participating in a exercise program. Many of us (myself included) think more is better, but this isn’t necessarily the case for exercise. Now don’t get me wrong, high intensity is a great way to burn those calories, but you also need to give your body time to recover and rebuild. Hope you enjoy this.
http://sportsmedicine.about.com/od/sampleworkouts/a/RestandRecovery.htm
Weekend Warrior
New to exercise or a “Weekend Warrior” this ones for you.
We all know that feeling. Needing to call for help to get down the stairs after starting a new exercise program or picking up your pencil after a pick up game of b-ball over the weekend. Truly this is a normal response your body has to new activities. It is an “alarm reaction” or DOMS, Delayed Onset Muscle Soreness, its real, and no lie, it’s painful. This is a great link for a simple explaination why. It is a phase that alerts the body that new adaptations are coming or maybe you played a bit to hard over the weekend. Take heart, we have been there done that, and will probably do it again. At least I know I will.
Pull ups
I have failed at my Christmas 2011 pull up quest. My goal was to do one (1) pull up. The idea began when I was looking at a Cross-fit video and watching this gal do pull ups over and over again. Wondering if I could do that, I entered the weight room, climbed on the bar and pulled. Going no where, I’m not kidding, not even an inch in elevation, I instantly got frustrated. I jumped off, rang out my hands, because gripping the bar was hard enough, and attempted my second. Well guess what….. nope, nada, not going anywhere. The quest began.
I researched proper pull up technique, consulted my boss, a Physical Therapist, on how to do them, figuring I have missed some very secret bit of information or technique and only needed that special secret to succeed. Well you guess it. I’m weak, there is no secret about it. How embarrassing being a personal trainer and not able to do a pull up. I discovered that my years of being a swimmer, my back muscles had been neglected. I have definitely improved, almost half way up now. These are the exercises I have been using to increase my back strength.
Stability Ball Cobras
Barbell and Dumbell Rows
Reverse pull ups on the Smith Machine
Assisted pull ups with on a machine and with a band.
Eccentric pull ups (starting in a full pull up position and slowing lowering myself down).
I’ll keep you posted on the progress, and feel free to post your thoughts.
