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life

Go For It

Taking my own words of advice and putting them to good use… I recently discovered that something in my subconscious was holding me back… and it’s time to just take over, commit to the goals, and get to work.  Very excited to continue working hard and testing my limits.  As we approach the end of 2014, have you figured out what is most important to you?  are you committed to those things?  can you make changes right now to get one step closer?  Think about it, no, really… take some time to reflect. What went as you hoped? What didn’t work out?  and what are you going to do about it?

Go For It.

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Categories
training

Client DOs & DON’Ts in Personal Training

I recently wrote a short piece about things your Trainer SHOULD be doing… Now I put together a quick DOs & DON’Ts for all you fabulous people who work with a Personal Trainer.

DOs

  • Be prepared to workout
  • Have on proper footwear
  • Bring a bottle of water
  • Leave your phone in the locker
  • Ask questions if you are unsure of an exercise or expectation
  • Be honest with your trainer – if the exercise or the weight selected was too easy, tell your trainer.
  • Be patient if your trainer is new and gathering data, getting familiar with you.

DON’Ts

  • Do not start off a relationship with your new trainer by listing off various things you will not do… Please note I said “WILL NOT” not “CANNOT” do.  Big difference here.
  • Do not cancel your session last-minute and expect the trainer not to charge you.  Most trainers/gyms have a 24-hour cancellation policy.
  • Do not complain the entire session.
  • Do not constantly compare your new trainer to an old trainer or compare your current abilities to when you were in your prime (30 years ago).
  • Do not show up to your sessions with the pungent odor of alcohol oozing from your pores or the smell of greasy fast food on your breath.  NOT CUTE.
  • Do not even think about wearing  flip-flops or Crocs to train.
  • Do not wear ear buds with your phone or mp3 player during your session.  You need to hear your trainer’s cues at all times.
Categories
training

Cardio… What’s Your Flavor?

What type of cardiovascular exercise do you enjoy doing?

Living in the Northeast, we have a short season of a few months where we can perform exercise outside (without having to bundle up and face harsh elements)…

I love hitting up trails, hiking some nearby mountains, rollerblading, etc… but when it comes to indoor cardio… I have a two staples in my routine.

1. The Stepmill… yes, that dreaded gauntlet of revolving stairs that causes my heart to thump fast and hard and creates a pool of sweat around me.  This is my favorite piece of equipment to use and lucky for me, the gym where I work (and also do my own training at) has several  of these torture devices.  There is almost always 2 or 3 available at any point in the day to hop on and commence the abuse.

2. Jumping Rope… I aim for 1 or 2 minutes of jumping at a steady pace, followed by 1 minute rest… repeat that several times.  This can be brutal if I have taken a hiatus from jumping rope for a while… it takes me a bit to get back into my groove… I need to consider what I’m wearing from head to do in order for this to be successful.  From the type of sports bra, to the tights to the sneakers.  one wrong choice and the whole jumping episode will be halted quick.  We have to hold everything down and make sure the footwear is light….

Now, I’m not saying other forms of cardio are not effective, these are just my two top choices.  I had a treadmill in my apartment for about 3 years, which was very beneficial when I was in prep for competitions and had to do two-a-days…. I recently gave my treadmill to a friend that was preparing for some races and had a hard time getting her training in at the gym due to her work schedule….

If you would like more details about what type of cardio training and my thoughts on fasted vs. non-fasted… please email me: fitbytiana@gmail.com

Thank You… and Happy Sweating!

Categories
life

Questions

What motivates you to wake up each day and do the things you do?

How will you make today better than yesterday?

Is happiness a choice for you or do you feel like it’s something you must seek out?

Do you have goals and if so, when was the last time you reviewed them or reset them?  Are you getting closer to them?

Do you live each day with a purpose?

What type of impact do you want to leave behind?

What will your legacy tell the world about you?

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Categories
life

Warrior of the Light – excerpt

A Warrior of the Light does not postpone making decisions.

He thinks a great deal before taking action. He considers his training, as well as his responsibilities and duties as a teacher. He tries to remain calm and to analyse each step as if it were of supreme importance.

However, as soon as he has made a decision, the Warrior proceeds: He has no doubts about his chosen action, nor does he change direction if circumstances turn out differently from how he had imagined them.

If his decision is correct, he will win the battle, even if it lasts longer than expected. If his decision is wrong, he will be defeated and he will have to start all over again-only this time with more wisdom.

But once he has started, a Warrior of the Light perseveres until the end.

~ Excerpt from the book Warrior of the Light by Paulo Coelho

Categories
training

what do i do?

Feeling  a little down in the dumps the past few days… What do I need to do?…. HIT THE GYM!

Everyone has their own outlets…. for me, it’s the gym.

Categories
life

Commit

Decide what you want

Commit to it

Budget for it (if you need to)

Stay focused on it

Keep moving forward

No distractions!

Categories
life

Hero

Often times we look for strength outside of ourselves… We search high and low for something to believe in, something greater, something spectacular, something motivational.  Do yourself a favor, and look in the mirror.  Be your own Hero.  You are stronger than you realize… and yes, even I need this reminder once in a while.

Categories
training

Team

I train every Thursday night with a group of people from all walks of life, various ages, different ethnic backgrounds, and all sorts of experiences, battle scars, injuries, and stories that could leave one speechless.  When we join together at the gym, this shift happens, and we are all there to help each other, push each other, and keep improving.  All we see are lifters helping lifters, working hard to get better.

Check out this video to get a taste of what Adrenalin Powerlifting is all about.  I’ve been with the team for 13 weeks and what I have done in that short time is outstanding.  I have surprised myself many times over… Thanks to Steve Adams for creating this video.

Categories
training

Power… Powerlifting

13 weeks ago, I decided to do something new.  A challenge… one I felt I needed in order to get over a huge mental, emotional and physical hump.

After the last Figure competition I did in November, my body was shot.  Adrenal fatigue settled in over the weeks leading up to the holidays.  It started with slight weight gain, insomnia, then exhaustion during the day, then loss of appetite, followed by slurred speech, stuttering, short-term memory loss, extremely dry skin, and severe water retention around my joints.  I was a walking mass of miserable-ness, working at a new gym, trying to build my business, all the while, I could barely piece sentences together because my brain had checked out.  It was like watching a movie.  I knew what was happening, yet, I couldn’t stop it.  Training became near impossible…. For starters, there was no way I was going to be able to lift anything considerable because I was falling asleep standing up… I also had no desire.  All I wanted to do for weeks at a time was lay down and sleep.  Not fun.

In April, I decided that the only way I was going to get myself out of this slump was by pushing myself.  I started going to a different gym, surrounded myself with new people, started training a different way… and after a few days (literally), I decided to take on this new challenge.  So I committed to training for this Powerlifting meet.  Having 17 years of weight training under my belt, the strength foundation I have is solid.  It’s all been a matter of learning technique, not backing down from heavy weight, and pushing myself beyond mental limits.

I’ve been criticized by many people, including some that were outright rude to my face or on my social media posts, telling me things like, “Oh, I guess you don’t want to try to lose weight anymore”… or “Stick with what you’re good at, you don’t want to be manly”… or “You’re gonna get a thick neck and waist and start looking like a man”… Nice supporters, huh?  Little do they know the private battle I deal with day in and day out… How every single day when it is time to  leave my house, getting dressed is a huge ordeal because I have no clue what clothes fit and what doesn’t.  How even now, since I’ve lost over 10 pounds during this prep, I still have moments when I see my reflection and it stings.

Figure competitors typically fluctuate in weight at least 10 pounds… some 15 and some even more than that (which I personally thing is not healthy)… but it is common.  I know what my personal goals are and quite frankly, it’s no one’s business!

What is great about these past 13 weeks for me is that I have shut a lot of people up.  The weights I throw around speak for themselves.  The incredible progress I have made in such a short time is outstanding and I am very proud of myself.  No, I’m not ripped up with striations in my shoulders or lower abs…. Guess what? I really don’t care…. Most women my age and size can’t touch me when it comes to strength and that is something that is not going away anytime soon.

I did this all while treating my body, working with a doctor, a nutritionist, my chiropractor and several friends to get myself back on track… For the first 45 days of this prep, I was on a detox and could not have anything with caffeine or stimulants in it. I also was on a restricted diet, eliminating foods that cause inflammation… and yet still, throwing around weights with the boys that had jaws on the floor.  The interesting part is, I don’t want to go back where I once was… been there, done that… I’m ready for new places, new discoveries, and a new comfortable happy place.

Powerlifting may not be the end all, be all for me, but it certainly will remain my training style for a long time to come.  I have incredible support behind me NOW and for the first time, I’m not too concerned about my abs showing or the tiny bit of fat on the back of my legs showing…. What a world of difference from Figure Shows!

As the meet draws closer, it’s in 3 days, I am remaining calm and focused on what I need to do.  It is so exciting to do something for the very first time.  I know this entry is rather long, but I’ve got a lot to say! Thanks for your time and I will be posting a Post-Meet Blog reflecting on the experience.

Thank You so much for your support!