I twang mai fu king glootes!

Had my second training session of the week - I started off with a 20 minute treadmill run - it feels like the longest time since I did this and then it was down and dirty with Mike's program, firstly using a foam roller to mobilize and stretch all my stiff bits (and there are a few of those), glute firing exercises and hip openers - yeah I was the crazy girl doing a "Walking Spiderman" up and down the gym. I got a few stares - I'm sure a few blokes thought I was going to spin a web and fly into the RPM room but it just didn't happen.

Instead I squared up in front of the mirror and did 5 x 5s of conventional deadlifts, finishing strong with my glutes. Then I gave my glutes the treatment with plate front squats - I did these side onto the mirror and as Mike predicted, my squat technique is so much better - here I am getting my butt lower than my knees, my shoulders lifted and the best part - my feet are solidly on the ground. Yeah Mike!

Then it was onto Single Leg RDLs - can I tell you how much I suck at these - had to use no weight in the end and focus, focus, focus on technique and not losing my balance. Jen Hendershott makes these look so easy in Oxygen Magazine....ugh!

Then onto lunges - on the third set, my tired glutes gave up on me and I felt a "twang" in my left glute - so I stopped, stretched, did my Woodchops and called it a day. I'm just about to get a heat pack to sit on. Ouch!

Shannon and I met up yesterday and we had Vietnamese - totally yum. We had a great time reliving our comp moments and having a good laugh and importantly coming up with a post comp nutrition game plan. She gave me a great box of Lindor chocolates and a gift voucher from Pure Indulgence (to treat the tan-hands: ) ) and I gave her the beginnings of where we are heading post comp. It is great to be able to take someone to a competition in great shape but it's even more important to get back on an even keel nutritionally afterwards and regain weight in a healthy way.

That's about it for me today - teaching CORE tomorrow at Toowong - I learnt last week that short shorts and BOSUs don't mix well - you have to watch out for "BOSU bum".

My "Holy DOMS, Batman" Booty Call

DOMS seems to be the flavour of the week here - did my Quad Dominant Lower Body Workout today - low reps - managed to squat 62.5kg with good technique four times. That's over my bodyweight, so naturally, I'm sore and excited at the same time. I cannot believe how well the old glutes and hips held together - I spent a bit of time on core activation first and I'm sure that helped.

I also got in an interval run - this time increasing the pace on all of my intervals. It's so nice to feel so full of energy and get these improvements on a daily basis! Doing some heavy, heavy weights has been a great change of pace for me as I rarely train my legs - it has certainly kept me interested! The other great thing is that despite no change in weight, a few people have asked me if I'm leaning out for a competition - which is rather flattering - I'm telling them, "no, I'm struggling to lean over at the moment, let alone lean out!"

I'm looking forward to Upper Body Vertical Dominance training tomorrow and adding the DOMS to my upper body - around RPM of course. John hasn't called me to teach yet, but he is carrying an injury now and a class is a real possibility!

Pushing the limits!

I think this pic of Cathe pushing the limits with an incline chest press is a good one! Similar to how I have been lately and also blows apart the theory that exercise DVDs are for pussies.

I've done a backflip and decided not to compete - I feel like it's all a bit much trying to prepare myself, grow a business and look after the clients I am preparing properly. The best part is that I'll really be able to enjoy the shows through their eyes. I also feel like I haven't had enough time to make changes - ideally I'd like to pack on more upper body mass and be able to perform more functional movements such as squats and deadlifts well. My glutes have been giving me trouble so I am indulging in one on one pilates once a week for the next six months. I'm planning on starting this next week.

With my basket too full, I haven't been sleeping too well and have just come down with a cold. However I know I have made the right decision. I am preparing to expand the selection of DVDs I sell in the next few months, the next addition being the Spinervals range which is superb for both general conditioning and cycling technique. That will be awesome once I get them up on the site.

I'm hoping to be back in the gym tomorrow if this cold is on the way out. Unfortunately I think it is settling in for a nice game of bridge. One can hope!

Embracing Discomfort

“Do not fear risk. All exploration, all growth is calculated. Without challenge people cannot reach their higher selves. Only if we are willing to walk over the edge can we become winners.”

Not exactly sure where this quote comes from, but it really sums up how I am feeling today. I came to the realization today when I was running that I could afford to take some risk and push myself that bit harder. Today I ran 5 minute ks and managed an average heart rate of 144. I'm really amazed by my progress and my fitness level - I've never really imagined myself as being that fit, but obviously I am.

Sometimes it takes time for the mind to catch up with the body and to actually see that improvement and challenge is possible.

Sooo today, big improvement in my running (and glutes not too bad) and some bigger lifts with my weights. I am really looking forward to this race and the prospect of competing again next year - I'll be the chick with "bowling ball glutes". A girl can dream, right?

The heart is willing but the body is weak

Whoa! Busy today. I started off with another New Member Orientation, helped out a friend of mine with a revised program gratis. I was glad I did this as she mentioned that it was her birthday tomorrow, so the free session had come as a wonderful surprise. Then I decided to do my workout.
I decided to test out my running and did 10 cycles running 4.45 to 5 min k intervals - felt really, really strong and was maintaining my HR under 145 the entire time. Then all of a sudden my right glute failed. I lay down on the floor and tried to activate it when it occurred to me that my glute function has really gone down the gurgler because I haven't really been focusing on it, thinking "she'll be right mate" as any good Aussie would. I then did some glute activation exercises and decided that I will have to rejig my program to work up to Cosgrove lower body training more effectively. I'm a bit disappointed, but in the end I've never been let down by doing more preparatory work first. I'm going to talk to my physio, Dan and possibly get into the Pilates studio once a week for some one on one help with it. So stay tuned for my new and improved glute program!

Legs and Glutes

Oh, yowsa indeedy! Easter Sunday has seen me tackle Cathe's Legs and Glutes and my glutes were absolutely screaming! I added a run to this as well. I don't use a lot of weight, rather I focus on the actual movement, being as precise as possible. It is amazing how effective you can be training your lower body without using a lot of equipment or heavy weights. Though they have their place of course.

Yesterday I did RPM 28 and had a nice long walk and the combination of these two workouts is giving me a nice steady progression of DOMS.

Today's pic is of Amy Bento's All Pump Extreme which is hitting my mailbox any day now. Amy has an amazing number of "premixes" in her workouts, which means I am getting 6 or 7 different workouts for my $ which is good value. I have "met" Amy via phone and she radiates real energy when she talks about her filming projects. It is amazing what workouts are out there when you dig around enough.

I have enjoyed a couple of solid Easter Eggs with DH and the girls. I think if I hadn't indulged I would have some huge "sense of entitlement" feelings happening. Now I have had my chocolate fix and feel happily satisfied.

I hope everyone has a safe and blessed Easter!

New Month!

Got stuck into Cathe's Butts and Guts this morning and I am feeling some rather pleasant DOMS in my glute medius area. Much much harder second time around know that I know what's coming. Deadlifts and low lunges were killer, but I still enjoyed it.

I am formulating a plan - to get home efficiently and to remove a lot of clutter. I think that getting rid of excess stuff is a huge relief and I've been made more aware of clutter since my grandmother passed away about fifteen years ago. She was not a hoarder by any means, but it was hard knowing what to do with a lot of her stuff. Therefore I have decided that a charity may benefit more from the stuff I am not using.

I chose this pic of Mary Elizabeth Lado to remind me that 1) working my lazy glutes is a good thing and 2) getting my vastus medialis to fire more will help my knee pain. She has great glutes and quads! I love the suit my mate Berns has designed for her - she looks amazing - like a figure athlete but not humunguous as some of the American competitors seem to be going these days.

arrgh!

Tackled the dreaded "Yoga X" this morning which was hard work. I am still pretty woeful at most of the poses but slowly getting much better. It was probably a good day to do yoga as my glutes have been spasming today for no apparent reason. I've done a bit of Muscle Energy Technique on both my glutes and hip flexors to encourage them to relax and it's partially done the job. I am now headed to the local pool for a 30 minute swim whilst Miss G has her swimming lesson. That will help loosen up my hips as well.

I think today's caption is very appropriate - there are things going on in the background which really make me feel exactly that.

Nutrition has been pretty good, though I'm still trying to dream up what to cook for dinner. Sometimes I get really sick of cooking dinner. I have some chicken breast and stir fry vegetables, though am leaning towards making a chicken taco dish - kids love Mexican and I can prepare it so I miss out on the taco part, unless I use corn enchiladas which don't bother the old tummy too much.