rockinthemomrole

I'm on the journey called Life, let's travel together


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Princess and the Pea

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I was mopping my floors one day and to make it easier I just stacked the kids beds together.
I turned my back and I find Big Girl perched on top, snoozing in total comfort.
I was immediately reminded of a childhood story, The Princess and the Pea.

Since she didn’t move for hours, I guess there were no peas!

Snort!


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Transformation

A year ago June (which would be 2013) I began my journey to transform my mind and body. I had gotten to a point where I just became – as I like to describe – uncomfortable in my skin . I was overweight, tired and unmotivated. My body was in a state of constant ache and injury, and I was unable to enjoy physical activities with my family and friends. I just felt, well, way older than 50. The thought of being 90 and feeling this way, or worse, was overwhelming. Spurred on by this depressing realization, and on the suggestion of a friend, I went to The Biggest Loser Resort in Chicago for a week which I journaled: Here, here, here, here and wrapped up my experience here. It was the kickstart I needed to get me turned around and headed in the right direction.

Upon returning home, I enthusiastically embraced my new active lifestyle. I started walking 6 miles with my buddy, Big Girl (Little Man had not arrived on the scene yet), as well as putting a few miles on my bicycle. I also began in earnest, training with Ron Hoff, a personal trainer who specializes in Progressive Weight Resistance Training which I mention HERE in a previous blog post.

Well here we are a year later and you are probably wondering where I’m going with this.  And why did I post that grainy photo above?

Transformation.

When I started out, one of the exercises he started me on was the Dead Lift, (see here for an explanation, but DO NOT TRY without a professional to guide and spot you) for which my trainer started me with dumbbells. Very, VERY light dumbbells. Looking back, ridiculously light dumbbells! But, as he coached me, everyone starts at the beginning. As my strength started to build, we progressively worked up to lifting just the bar. Then we began to add weight plates to the bar. The photo above was the first time Ron put the BIG PLATE on the bar. That day was a milestone for me, and a gauge of my accomplishments. That meant that I had gone from holding a couple of weights in my hands probably totaling about 24 pounds to now lifting a bar off the floor that weighed 135 lbs. I was so excited when the ‘big plate’ was put on, I ran upstairs, grabbed my phone and texted the picture to my family!  (It appears iPhotos blown up in wordpress come out grainy, sorry for that! I’m gonna work on figuring out how to get better resolution)

Today, this is my ‘warm up’ weight! I easily lift this for 12 repetitions not only for Dead Lifts, but also Back Squats. After the warmups,  we move up to the higher weights. My heaviest lift has been 185 pounds for 3 reps.

My goal? To lift 200 pounds by Thanksgiving.

And I will achieve that goal!

That is what I mean by ‘transformation’. Not only have I leaned out, built muscle, increased bone density (always good for aging women) and have rockin awesome legs; but I also have discovered that living life is so much more pleasurable! It’s a breeze to haul the summer clothing bins to the basement and heave them on the shelves. Bicycling 40 miles is pleasurable, even up hills. Carrying the 50 pound salt bags to the basement isn’t even work. Carrying 4 loaded grocery bags to the car is a snap. Everything about my life is easier and requires less effort. I don’t feel 90 at 50. I’m 51 feeling better than I did when I was 40, 30 even.

That. Is. Transformative.

Everyone has their favorite exercise, or lack thereof. But I can honestly say that everyone, and I mean EVERYONE would benefit from progressive weight training. Not only does it build bone density for women and men alike, it helps to increase your metabolism by adding muscle, which at a resting rate burns more calories than fat. I love that my body is now actually burning more calories now as I sit and blog! But the primary benefit that keeps me coming back for more is: it is an AMAZING endorphin booster. I live in the arctic tundra where Vitamin D is in short supply for many months. That can lead to the blues and lethargy, a downward spiral none of us needs! Because you use so many muscles in your body to Dead Lift or Back Squat heavy weight, it floods the brain with endorphins. You know, the stuff that makes us ‘happy’ and invokes a pleasurable feeling?  I use my weight training to manage the negative emotional effects of the long winters as well as keeping that ‘fat coat’ off! (Weight training may not look like it burns a lot of calories during the workout; but your body’s metabolism is super charged and you will continue to burn that 300-400 calories/hour for the next 4-7 hours. You also build muscle, which as I mentioned above,  burns more calories than fat at a resting rate.  Now THAT is awesome!)

I mean it when I say that every single human being can benefit from this type of training, because the benefits are NUMEROUS! I will add the following caution: Please consult with a trainer that is educated or very experienced in weight training, specifically Progressive Weight Resistance Training. My trainer is a Power Lifting champion many times over. He has decades of experience as well as certifications in Personal Fitness and Nutrition. You can achieve great results, but only if done properly. Honestly, that means having a professional to ensure your form is correct, you are lifting enough, but not too much. A trainer can watch you as you lift and assess your bodies ability to handle the weight, moving you up only when your body can handle it. They will help prevent injury, which leads to setbacks, and help you maximize the benefit of your workout. (I’ve had a few injuries and setbacks, but my trainer never let me quit. He tailored my workouts around the injury, building up supporting muscles and keeping me motivated)

If you are not familiar with this kind of training, I highly recommend you do some research for yourself. If you take my advice, please, leave me some feedback. If you have had success with weight training, tell us your story in the comment section. If you have had challenges in your fitness journey, please share how you overcame them. And if you happen to be where I was a year and a half ago, looking for support or motivation, reach out and lets make this a community support group.

We only grow older. The clock only moves in one direction. But we do not have to succumb to the effects of time without having a little say about the matter. I intend to have a LOT to say about it…for a lot more years to come!

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(And here we go, moving up in weight! 200 pounds? Here I come!)


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Pumpkin Protein Shake

I’ve been looking to increase my potassium to help combat some muscle fatigue and cramping I’ve been experiencing.
Bananas tend to be the ‘go-to’ source for potassium but also are high in fructose and calories, neither of which I want.
Looking for some natural alternatives, mushrooms and pumpkin caught my eye. While I’ve been adding mushrooms to my morning eggs, I’ve developed this post workout shake to not only keep my potassium levels high enough to help power me through my workouts, but also to increase my fiber, vitamin A, antioxidants and B vitamins.
And of course, with Progressive Weight Training, protein following your workout is critical to repairing and building the muscles you have broken down and stressed.
This shake is perfect year round but I love it for the fall/winter season. Not only is it good for you, but delicious!

Notes: In this Post Workout Protein Shake you can exchange the coconut water for a high protein nut or rice milk or skim milk.
You can also substitute pumpkin pie filling for the plain pumpkin if you don’t want to mess with spices. I like to fiddle with mine, adding lots of cinnamon for blood sugar and appetite control.
Also, I am hooked on the Melaleuca protein powders. The Pro-flex has 20g of protein, the Vitality has 30g. They are rich and yummy tasting as well as formulated, but use your own favorite brand.
You can add a shot of espresso, instant espresso power or instant coffee, or skip altogether.

8-10 oz of Coconut Water
2 scoops of Protein Powder (Vitality = 30grams)
2 tbsp Pumpkin
1 tsp decaf instant Coffee
5 grinds of Nutmeg on the grater
1/2 tsp Cinnamon
Dash of Ginger
Small pinch Allspice
Large handful of Ice

Blend and enjoy!