Saturday Night in Brisvegas!

It's Saturday night in Brisvegas and true to form, I'm relaxing in front of the computer having a giggle at some lol-cats. I think today's installment is hilarious. I had written on Facebook that I'm craving a feline in the house - I think it's Rae's Bengal kitties that are having that effect on me, they are just gorgeous. I did own a kitty cat - a Burmese - who went by the name of Secret because she was a "secret surprise" for my 21st birthday and she was amazing and quite trainable (being a coach of all things, I want to train everybody!). The biggest downside is that hubs hates cats. So I'm hoping that this feeling of wanting cats will go away soon - I've even taking to dream about them a few times in the last week or so...subconscious is a strange thing..what gives?

I finally found the chance to throw around a few weights after teaching Step this morning - I don't usually teach Step on Saturdays but the usual instructor was away so John taught my RPM and I filled Step instead - I wasn't as shattered as I usually am post RPM so I did lots of shoulder drills and can feel how weak the muscles on my bad side are - but this will improve. One and a half weeks until school starts again and I can focus more on myself.

Still on the brain topic

Today I had further (unexpected) insights into where I need to go this year. Thank goodness I didn't set any concrete goals - looks like a path is being laid out for me as we speak.

Right now, I'm immersed in school holiday activities. Today I saw "Alvin and the Chipmunks - The Squeakwel" with the girls after doing a Bodystep fill at Jinders this morning. I seem to be doing quite a few fill ins at the moment - I'm sure the reason for that is that I'm being given the opportunity to practice my teaching more often as LMI auditions are on again in May and I'm going to have another tilt at it, all things being good on the injury front.

My shoulder has settled down nicely and I'm hoping to test it with some weights next week. I can't see my way clear this week with another 7 classes to go before the end of the week. I'm sure my big quads have grown even more massive with some decent load being applied in RPM.

Tomorrow's goal involves doing another menu plan up - last week's effort was really successful and being prepared felt pretty good.

Hello legs, did you miss me?

Training today:
Running: Intervals 2:1 cycles 40 minutes (yee-haw!)
Hip flexor stretching and glute activation (let's hope 2010 is not the year of the Cranky Hip Flexor)

Lower Body Strength Training:
1) Rack Pull 4 x 10
2) Leg Press 4 x 10 (back didn't like leg press, so I'll probably squat next week)
3) Plank 2 x 1 minute

Felt good to lift some weight, though it was nowhere near the heavy shit that I had been moving late last year. I'm a big pussy when it comes to leg DOMS, can't stand it!

On a brighter note, guess what's for lunch?

Training Tips to Ponder

I've whacked a shot of Dara Torres, who competed in the Beijing Olympics last year in the 50m freestyle. Dara looks amazing, but from reading more about her, she's a woman that has "trained smart". She has overcome injury to be swimming world class times at 41. She does a lot of stretching and flexibility work, functional training in the gym (ie training to help her move better in the pool) and other strength training I am sure. I aspire to be in tip top shape like Dara and not let my injuries hamper my progress towards good form again.

Here are some tips to help you get the best out of your training:

1) Progress, not Perfection:

All of us, whether we're Olympic athletes like Dara, or fitness enthusiasts like myself need to focus on injury free progression in all of our training. A "niggle" is the body's way of warning us that all is not well, an injury is our body's way of whacking you on the head with a paddle and making you get a grip. When this happens or any other setback occurs you need to look at your progression relative to your situation - for example "Even though I'm not doing a sub 20 minute swim for my triathlon, I'm effecting better movement through my rotator cuff daily and doing all my rehab". The sub 20 minute (if you're talented and nobody kicks you) swim will come in due time. Walk before you run!

2) Rules not Rigidity:

For me this applies to nutrition the most, but can be equally applied to exercise. Your number one concern is when you take a mouthful of food "am I honouring myself by eating this" irrespective of whether it contains fats, carbs, protein or whatever. The drive to eat well should come from an inherent desire to do what's best for you and for most, we tend to thrive on whole food sources, with the odd treat thrown in. Rigidity with nutrition is really an extension of dieting - eliminating whole food groups, only eating certain macronutrients at certain times, being anal at EVERY meal about how your food is prepped (this can be reasonable if you have a finite goal or food allergy, but totally unreasonable if you're at your bestie's wedding as the maid of honour). Many people get caught up in the hype of nutrient timing. For most of us, the pre training meal should be the meal we eat before we go training and the post training meal is the one that you eat afterwards. Does it matter what you eat? Maybe if you're an elite athlete , but if you're a regular person with kids, a 9-5 job and limited time, you are just better off sticking to regular nutritious meals ( and avoid things that come out of packets with a barcode!)

3) Want versus Need:

If it's something you want to do often it's something you don't need to do. This was a common theme with many of my PT clients, especially the boys - who wanted to work all the muscles they could see (eg chest and quadriceps) versus the muscles they needed to develop (ie back, glutes, hamstrings). The best way of getting them to see the light was telling them that we girls dig guys with nice butts. End of story.

4) Planning, Not Paralysis by Analysis

Too many people talk about what they can do in the gym, on the road or on the track and you never actually see them deliver. They get caught up in the minutiae of planning everything down to the last crank of their pedal stroke or the last bicep curl. You do need a plan though if you want to tackle a specific event - if you're not sure get a fantastic Coach and do what they say "follow the plan". My best advice (borrowed from Shelley) is that if you want to add more muscle you need to lift heavy shit and eat protein. Simple, really.

5) Fun, Not Fear

Something we often forget is that fitness should be fun. I've read a few blogs lately about making sacrifices to be a better athlete, about strength, courage and commitment and whilst these are all admirable qualities to have, very often many of the best are motivated because of the adrenalin rush that training can give you. Recently, a few of Australia's swimming greats have retired, the indominitable Libby Lenton and Jodie Henry who made the interesting comment that she got a tremendous buzz from training, but that competing left her cold. I have seen this in some of my clients as well and interestingly enough, a more laid back approach has had nothing short of spectacular results.

So get out there, have a rough plan, train hard and enjoy yourselves!