ARGH! See What I mean

Ok-  so you'll notice that the last post just kind of randomly and abruptly ended nonsensically.  Shame on me for not re-reading before hitting publish.  But somehow the POS blogging platform wiped out 2 paragraphs of what I wrote.  I was futzing around with adding the dumb picture it, and I'm quite certain that is when the wording disappeared.


ANYWAY-  it was a very worthwhile ancedote.  So *deep breath*  here goes.


Last Friday whilst working out with Brutus, I told him that I wanted to work more on my core because I wanted to lose my gut.  He told me that all of the moves that I am doing are strengthening my core.  I didn't believe him, because well, I suck.  But clearly, if I can do 200 meters worth of Supermans, clearly my core has gotten a workout.

My bad for being a doubting Thomas....

Brutus Answers Your Questions

So-  I received this question from one of our Show Me Your Guns participants:

Do you recommend using the machines or free weights?  What is the difference between the two (in regards to working out)?  Which will provide better results?  


And,  Here is Brutus'  response:

For weight loss I recommend using free weights. A lot of the body's stabilizer muscles are involved during every movement. This will help burn a lot more calories which is key when trying to lose weight. Also, it is easier to transition from one exercise to the next with free weights; again keeping the heart rate elevated and burning a high amount of calories. If free weights are unavailable or you simply do not know how to use them machines if used properly can also aid in weight loss. Grouping several machines and transitioning one to the next. Another option would be doing a set on the machine and then immediately doing an exercise on the feet like jumping jacks or running in place to help keep the heart rate elevated. Hope this helps. Enjoy. You can email me, or post any questions you have for Brutus.  He is as excited about this challenge as I am, and welcomes any [general] questions he can answer to help you on your weightloss journey.

Its Just One Of Those Days

It's just one of those days 

that a girl goes through

When I'm angry inside,

Don't wanna take it out on you.

Just one of them things.

Don't take it personal.

I just wanna be all alone

Ive been sitting here for a while, kind of stewing but not really.  I'm not really pissed per se, but I guess it really it just one of those days when you are your own enemy.  I've been singing the lyrics to Monica's "Just One Of Those Days"  as I took out the garbage cans (usually Mr. Millie does it, but he has class on Wednesday nights, and since I'm just sitting here stewing, staring at a blank screen for my final assignment of the term, unable to think of what I want to say-  I figured well, I'll take the garbage out.)  Since it was my rest day, I didn't do any working out today so it felt good to haul heavy cans down to the curb.  

Where are the yucky feelings coming from?  Well, first-  my yucky pictures for the Show Me Your Guns Challenge.  How I feel inside does not match what I look like.  And taking a good hard look at the pics, its really evident that I seriously took "taking the winter off"  to a whole new level.  :(  Working with Brutus these past whatever its been (6? weeks)  I feel SO different.  Stronger.  Better.  I just thought that it would outwardly be reflected too.  And, maybe it has, but sensible me says "you can't be Giselle Bunchin overnight"  the dreamer in me says "Well, yeah, but I *feel* pretty, I *feel*  strong  I *feel*  badass... why can't I look it?  And I can't tell you how many times today I have wanted to take those pictures down. Especially because that one post has had over   five hundred hits... and I just put it up last night.  The old, less confident me would be afraid that the link from last nights blog would be circulating amongst the mean girls with snarky comments to go along with it.  But,  as soon as the thoughts entered my head-  new Millie said "So what!  You're changing, right?  You put together a challenge to help and inspire people, right?  If you can't even stare at your own picture, how are other people going to feel inspired or less intimidated in ANY way to want to do the same?"  And, new Millie is right.   But, Old Millie has put up quite a fight, and done a number on the inside.

So...  against new Millie screaming and yelling and trying to put the imaginary brakes on the non-imaginary real Millie, I decided to weigh myself.  Thinking "All this working out with Brutus and the new diet, surely has had to have had some effect.  But, its night time.  My muscles are swollen and sore from last nights workout...  I knew it wouldn't end well....  and, it didn't.  Dumb.  Seriously, dumb.  So, three chocolate eggs (*shakes fist* at Mom and Mom 2 for sending us home with Easter Baskets-  and :bang head:  for keeping "just a little bit" for myself before sending it off with Mr Millie to give to his guys at work)  and a whole lot of self-loathing later...  I'm finally ready to acknowledge and accept.

I have no control over bad days, days where I feel ick.  I can control other people making me feel ick  and I can control how I react to people trying to do this.  I also can control how Old Millie creeps into New Millie's life.  

Even though I feel bad about myself-  I know that there have been significant Non-Scale Strides:

1.  I *feel* stronger -  and I have guns.-  small guns... like one of those cute teeny spy movie-like guns that the sexy sidekicks always have hiding in their elegantly bedazzled purses-  but, guns nonetheless

2.  This new way of fueling my body (8 meals, earning carbs, lots of protein and fiber)  is making me feel great.  Truly.  - I mean, aside from the slide into chocolate comfort today-and that it's only day 3- but still I feel like it's something I can really do and stick to.  

3.  The new strength has done amazing things for my swimming.  My stroke return is *amazing*  

AND, I can do 8 laps of Supermans without even batting an eye (  for the headscratchers-  a "Superman"  is a swimming move in which, you swim with your hands extended in front of you [clasped though so not technically spread apart like supermans]  and kick - as if you had a kick board but your arms are acting as your kick board instead.  It sounds easy, but really it's not.  Because you need lots of abdominal strength to keep yourself balanced (not jerking side to side)  as well as upright (and have the ability to lift your head out of the water to breath, or keep it above water for an extended amount of time).  

This move is great for core strength and developing your kicking (because most people improperly kick from the knee instead of from the hip) .   *note-  they might also be called different things with different coaches.  My swimming coach, always called them supermans, so that's what I'm going with.  I'm sure in Michael Phelps-ish elite circles they probably have really impressive technical terms most likely named after the Russian that invented the move  like a yeckchenkov  or something...but in the House of Millie- they're supermans.  

  

I'll Show You Mine If You Show Me Yours

My GUNS that is!  :)
So-  how is everyone doing?  Depending on whether or not you started your workout on Sunday or Monday, you are either one workout into the challenge or two.  For me, I've only done one.

Now I received the question " Do you recommend using the machines or free weights?  What is the difference between the two (in regards to working out)?  Which will provide better results? "


I'm not an expert so Ive forwarded the question on to Brutus, and will post his response as soon as I hear from him.  I can tell you though, that when we workout together, we incorporate both Free Weights and the Weight Machines.    When I worked out on my own for the Show Me Your Guns Callenge  I used the machines solely, but that was because the gym was PACKED  and the free weights that I needed were all being used.


The one thing that I wanted to suggest to all of you that I have found incredibly helpful, is an interval trainer.  I downloaded it to my EVO (Android phone)-  it was free.  I'm not sure if they have an app like that for Blackberry though Im sure they probably do, same with IPhone.  


Anyhow,  the reason I think it's beneficial is because you set the type of intervals you want (they range from 15 seconds to 90 seconds)  and then the rest period (same range)  and it will vibrate and make noise when you are supposed to start your interval and repeat when its time to start your rest. It also changes the color of your screen from Green to Red.  So its perfect for staying on target as your working out-  so as to make sure you aren't over working or over resting.  


So this was my first Show Me Your Guns workout 


I followed workout "A"  


Arms


Barbell Bench Press  -  15 lbs  -  3 sets of 30 seconds each-  30 second rest in between
Barbell Bent Over Row-  I skipped because I couldn't remember how to do it :blush:
Seated Military Press -  20lbs  3 sets of 30 seconds each=  30 second rest in between 
Tricep Kick Back   40lbs  -  3 sets of 30 seconds each-  30 second rest in between
EZ Bar Curls  Started w/ 35 lbs (was too heavy)  so I dropped down to 30 lbs for the next two sets -  3 sets of 30 seconds each-  30 second rest in between


Legs
Squats -  with weighted balance ball -  3 sets of 30 seconds each-  30 second rest in between
Good Mornings-  these scare me.. I'm afraid of doing it incorrectly and hurting myself.   I emailed Brutus to see if he has any other suggestions of moves to do in place of them, until I can run through this one with him.
Leg Extension -  23 lbs  3 sets of 30 seconds each-  30 second rest in between
Leg Curl  -  60lbs (HOLLA!)  3 sets of 30 seconds each-  30 second rest in between
Seated Calf Raise  - 35 lbs  3 sets of 30 seconds each-  30 second rest in between


SO-  that was my workout.  How was yours?  Did you find it easy/hard.  Are you feeling great/sore/inspired?  


I'd love to hear!


Also-  if you haven't given me your photos yet- I need them ASAP.  Anyone who hasn't sent me photos by Friday will be disqualified.




Here are my starting photos, so you guys feel less shy about sharing yours...  plz excuse the hot-messed-ness that I am sporting today :)

I'm A Speedo Girl, Through & Through

This morning was quite the interesting morning. I arrived at the gym intent on getting in a swim workout (since we know its been a long while since Ive been in the pool), I pull into a parking space, turn around to grab my bags and lo and behold,  no swim bag.  ARE YOU KIDDING ME- I'm thinking.  This is just flipping typical.  So I think "well, I packed clothes for tonight's workout for the Show Me Your Guns Challenge , I'll just do that this morning instead".  Problem-  in my clothing bag, I forgot to pack unders, socks AND shoes.

So-  I'm without a towel, goggles, swim cap, kick board, fins, paddles, shampoo, conditioner and soap.  And, I also have a Shirt and Pants but no shoes, no unders, and no socks.  Thankfully,  Lifetime sells swim caps and goggles (never mind the fact that they charge you the "we've got you over the barrel" price of thirty five bucks for the two...).  Typically, I use Speedo Vanquisher Goggles (in hot pink)  and a Speedo Silicone Swimming cap   (also in hot pink)...  I love my Vanquisher Goggles.  Love them.  Seriously, if Speedo ever announced that they were discontinuing the Vanquisher line, I'd cry.  I'd probably go into a mini-depression.  Because seriously, no other goggle works better than that one.

Now, everyone has their own particular tastes for goggles, so you may be saying "Millie you're nuts-  I like (-insert favorite brand here-), but Ive been swimming since I was a kid and I am definitely a Speedo gal through and through.  My gym carries TYR products.  *heavy sigh*  so needless to say it was a frustrating swimming experience.  I am not a fan of TYR goggles, in the slightest (sorry TYR-  but your goggles just don't cut it.  The adjustment straps don't stay, they fog constantly, they don't fit correctly, and if you push off too hard from the wall, they flip up from the cheekbone [as a result of an improper fit in the eye socket].

So, what lesson can you glen from this?  A.  Always check to make sure you have all your bags before leaving your house (lol).  Keep a backup pair of goggles and swim cap in your car, purse, or something else you always carry with you.  (and, when getting a spare-  use the same ones you typically do, otherwise it will be detrimental to your workout.) Be brand loyal.  Once you find something you love...stick with it.

Also-  when picking a gym, take note of the proximity to a big box store that you can grab stuff at in a pinch.  Seriously, Super Target should have a parade in my honor-  I'm there so frequently.  Even Marilyn (the early morning checker-  and yes, we're on a first name basis (case-in-point)  said to me this morning "So, you swam this morning huh?"  lol.

Its nice to be back in the pool though, I sure missed my old friend.  :)  -  but-side note... Lifetime still has yet to warm the damn water up.  They turned the heat up on the pool deck- but godforbid we raise the heat in the pool.  

They should seriously ask a swimmer what happens when they have to take heating up the pool into their own hands... and, I'll leave it at that :)

Motivation Monday- Sarah

My first 5K was on February 27, 2011. Before running the race, I honestly thought that it would be my first and only 5k. But something happened to me…I got HIGH from RUNNING. Me…high from running!

I almost immediately signed up for my second 5K. The social worker in me loves participating in anything that benefits a population I am passionate about. So, when I found the Special Olympics Broadway Bridge Run (in Kansas City), I gave them my money and started training. Since this was only my second 5K, I didn’t expect to be able to run the whole thing yet. My fiancé also signed up for this run with me. We work out together. We definitely are keeping each other motivated.

Again, I didn’t follow any specific training program. I start out by running for as long as I can. I then take a 2 minute “walk break” and then run for 2 minutes, walk for 2 minutes, rinse and repeat. It seems to work for me, but I’d definitely encourage a structured plan. Part of my problem is that I’m a part-time grad school, have a full-time job, am planning my June wedding and planning a move half-way across the country in July. I’m a busy girl. I have a lot of structure in my life. So running…gets done as I see it. I tried to work out 4 days a week, but often it was only 3 days a week.

April 10th was race day! I was pumped. A little nervous, as I had set a goal for myself to beat my time at my first 5K. The first 5K I participated in, I finished in 43 minutes. I didn’t think that was a bad time, considering I was still about 50 pounds overweight and didn’t train a whole lot. I was a little over 10 pounds lighter for the run on April 10th and had been training. I was hoping to finish the race under 40 and I *almost* made that. I finished the race in 40:40.

My most recent race this past weekend on April 30th was my biggest success yet. I finished in 35:38. This was a FIVE minute improvement from just a few weeks ago. I also won first place in my age group, which was an even bigger shock for me. My fiance, who has also been training, improved his time by 12 minutes. Needless to say, we are both pretty proud of ourselves.

So far, I am only signed up for one more 5K this year on May 22nd. I want to sign up for more. I am planning a move to New Jersey this summer, so I hope that once my new husband and I Have settled, I can sign up for at least one more. I do have goals for these races, of course. And I do hope that I can fit more of a structured training program. These races will probably be my last two this year, as I have so much coming up in the next few months. But I do plan to still work out and get these last 40 pounds off of my body. If you need help with your “diet”, I highly recommend Weight Watchers. I have lost 21 pounds since January. It’s teaching me healthy living and for the first time in a long time, I feel healthy. And I look healthy.

A Word From Brutus About Show Me Your Guns!

Hi all. This is “Brutus.”  Millie asked me to give tips and strategies to help you get the most out of the Fitblogger workout. The article providing the workout gives a lot of sound advice and I commend them for encouraging you to incorporate weight training into your weight loss program. I would however like to give some suggestions on ways to utilize the workout prescription outlined in the article.

First you should know that the basic format of the workout is that of a body building routine. The reason why this is because of what the repetition count suggests.  Sets with repetition counts ranging from 8-12 at 70-85% of the maximum amount of weight you can lift will encourage the body to make the working muscles bigger. If that (read: gaining muscle mass or body building) is not your goal, you may want to modify these numbers.

For a fitness /weight loss regimen, you’re going to want to do a high number of reps at an above medium weight intensity. Use a weight that allows you to perform 15 to 20 reps (with difficulty). It’s all a matter of trial and error- if you can’t do five reps, it’s too heavy for your goal. Drop down the weight and try again. After you’ve completed your exercises you will need time to recover before beginning the next set. A good method to how gage how long you should recover is by determining your RPE (rate of perceived exertion).  Your RPE is measured on a scale of one to ten, one being not tired at all, ten being exhausted wait until you’re at a RPE of 6 before you start your next set. Remember, you should not be able to easily do more than 20 reps per exercise per circuit.

 So now that you’ve figured out at what intensity you’re going to work at, you now need to figure out what to do. Below are links demonstrating how to do certain exercises from the FitBlogger workout.  What we want is to work as many muscles as possible continuously in order to maximize what weight training and cardio can do for the body. A perfect example of this would be circuit training. This training method is when you do multiple exercises back to back. When those exercises are finished, that would be one set. A good way to implement this would be to pick six out of the ten exercises listed between upper/lower body A and B. Then grab your necessary weights and dumbbells, run through the 6 exercises you’ve chosen, then rest until your RPE reaches six.  Perform each exercise back to back doing at least 15 to 20 repetitions per exercise. In the beginning, especially if you've never exercised before; take it easy. Perform no more than 2 to 4 sets. Also remember to get good rest between sets.

Hope these tips help. Look forward to more helpful tips in the future. Good luck and have fun.

Bench Press
Lat Pulldown
Barbell Bent Over Row
Military Press
Lateral Raise
Concentration Curls
Tricep Kickbacks
EZ Bar Curl
Bench Dips
Push Up