There’s Always Time :)

Pre-dinner HIIT cardio for the hubs.

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Have you ever done HIIT?? It’s amazing. You burn some amazing fat while preserving that muscle. Win win.

Here are some awesome options from Around the Web:

fitness blender produces simple and effective workouts, tons of options for hiit workouts of varying lengths

jamcore produces some of the toughest hiit workouts I’ve ever done!

zwows by zuzka light are for the advanced exerciser, prepare to fall in love with this inspiring woman

And then lisa marie at dailyhiit who took zuzka’a place at bodyrock is also crush and love worthy- and oh so motivating

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Are there pockets of time that you can squeeze in fitness?

Have you tried doing HIIT for your cardio in lieu of the traditional cardio exercises?

Happy sweating!

XOXO

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Learning From Arnold

Ok so most of my associations with Arnold Schwarzenegger were um, corny at best.

Until I wanted to pack on muscle. Then I got it.

For all his machismo and arrogance, the guy was one of the best at putting on muscle. As an aspiring bodybuilder, I saw him in a whole new light.

Putting on muscle is hard. You gotta respect people who pour sweat and blood into something, and get great results.

Ladies, don’t be afraid of lean mass. This stuff looks good.

Here is an article on the T-Nation website about some lessons from Arnold’s training that are spot-on.

I was particularly interested in the ‘pump’. I love getting a good pump- and apparently that’s a very good thing for muscle growth. So basically training at high weight and low reps and high reps and low weights and then medium weights and reps all deliver benefits.

My favorite muscle group to work, grow, and yeah, pump? Dem glutes.

Here is a great set of glute pumping workouts from Bret Contreras, the ‘Glute Guy.’

The other big take away from the Arnold article is the power of the mind. Do you ever find yourself just going through the motion? Just moving that weight around? Well to really activate that muscle, try visualizing it working, growing. Connect the movement to your goal in doing that movement- this will encourage to squeeze harder, as well as actually improve your minds connection to that muscle, allowing you to lift more.. More lifting means more gains, brah. Here’s an article from psychologytoday that goes into greater detail on how to practice that mind-body connection when lifting.

Who motivates you to get fit? Do you have a strength training hero?

XOXO

New Sneaks

If I had it my way I would have a closet just for sneakers.

And the newest trends in fitness wear are making it harder to resist pouring our savings into the hands of nike and new balance.

I kid, I kid. Kindof.

Here is an awesome slideshow from Self that spotlights some pretty crave worthy offerings this fall in the sneaker department.

Wallets, batten down the hatches. I kindof love all of these- you?

XOXO

What to Do, Leftover Fruit??!

My eggwhites and oats are just not complete without toppings.

I love toppings.

Yes, it’s like a thing for me. Toppings. Maybe it’s growing up in the age of self-serve frozen yogurt shops, but it just makes eating egg whites and oatmeal something fun, like making an ice cream sundae.

So what happens when our fruit gets old? Well, a quick compote of course!

And I mean quick.

My cooking took a distinct turn when I became a mom. I use the microwave all the time.

Munchie never wanted me to put him down so cooking was a challenge to say the least. I tried nursing and stirring- not great results…

So I embraced that enemy of the slow cooking foodist and microwave almost everything. 🙂

Today I had pluots and apples that were a breath away from a sour moldy death. That’s too many pennies wasted for this stay at home mom, thank you.

So I chopped them fruits up, tossed them in a bowl, and ‘sweetened’ ’em up with some raisins and dried mango.

Microwaved that baby for like 6 minutes, stirring every couple.

And here I have a lovely compote, pie like topping for my oats. And no food waste.

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I know ZERO about canning, so I can’t say how safely or longly or howeverly to preserve something like this. I know between my yogurt today and my oats tomorrow this stuff will be gone by the time you read this. 😉

Enjoy!!

XOXO

Training Women CEU’s

Yep!! Love the anecdote at the end about high school girls squatting 215! I Can’t Wait to get there myself. So many women just diet diet diet, but how can you ever grow new muscle?? Right now I’m enjoying a season of energy, food, power and strength. There’s a time to cut down- and a time to power up ladies 🙂

Female Bodybuilding

I think a lot of people aren’t sure what to make of women who lift weights.

Seeing a lady load up a bar with a good amount of iron can still generate a lot of attention at your average gym. At least at the 4 gyms I’ve trained at in the past 6 months, I know my workouts were always watched.

More and more, fortunately, it’s becoming normative, at least it seems, for women to strength train, which is aaaaamazing.

I think really there isn’t a wrong way to workout- I mean, barring anything unsafe. If you want to run a bunch, run. Yogi? Yay!

But I’m really excited that more women, including myself, are dialing in on the awesomeness of heavy lifting.

What I love about it is the focus on building up the body- where so often female fitness is about tearing it down.

As I’ve dived into the world of bodybuilding, however, I see that the sport is trying to redefine itself to be more informed by women’s goals, fitness needs, and tastes. I mean, most people I’ve talked to about bodybuilding think 1) it’s about getting giant and manly and 2) I must be just doing jump squats and using weights under 15lbs because I don’t look big and manly.

Not true! Bodybuilding does for the body what salt does for food- it accentuates it’s natural flavor 😉

Whether you want boulder sized muscles (after years and years of work…) or to be shapely fit and lean, lifting will help get you there.

I stumbled across this awesome manifesto regarding women and bodybuilding. Please go give it a read!

If you’re a bodybuilder, a fitness enthusiast or an insightful outsider, tell me, what do you think? What do you think about the emerging focus on strength training for women in the fitness industry?

Do you think you could embrace female bodybuilding?

XOXO