Cardio vs Weights

Pretty proud of the progress in these pics. The one on the left is from 2014. I did two hours of cardio a day (one in the gym and one walking the dog), little to no weights and was super restrictive with my diet. I weighed my food, counted calories and avoided oils, salts, sugar, etc.

The picture on the right is current. I do all weights, very little cardio (used as a cool down) and eat what I want (within reason.) Plus add in taking care of an infant and chasing around a toddler as my extra exercise. My diet consists of lots of protein, veggies, fruit, carbs, etc. I don’t avoid anything. I have something sweet maybe twice a week. I don’t drink sodas or juice like drinks, but honestly I’ve never been a fan of them so that makes it a bit easier.

My degree is in Sports Sciences. I took nutrition and biomechanics classes for years. I knew better than to do two hours of cardio and diet restrict. But I still did it. When I was in my 20’s I was impatient. I wanted quick results. Now at 34, I’ve learned when it comes to health and fitness you have to be patient. I’m finally taking my own advice. The advice I gave to people for years but ignored myself. Better late than never! Lol

Making time for the doctor

Something I’m trying to get better about is doctors visits. Especially ones to my dermatologist. Last week I went to the dermatologist for my yearly skin check. She told me I had 3 spot on my body she was worried about. One was on my shoulder, one on my back and the other on my arm. They did a biopsy on all 3 and sent it off to the lab to check.

I’ll be honest, I had a tinge if fear in the back of my mind. I know I’ve done a number on my skin over the last few years. Especially in my teens and early twenties. I was an idiot back then about skin care. You couldn’t pay me to wear sun screen and I went to the tanning bed religiously. I was so stupid. 🤦🏼‍♀️ It wasn’t till I heard about a girl I went to college with getting skin cancer (she was in her 20’s) that I had a major reality check! If someone that young could get it, I obviously wasn’t in the clear! No joke, the day I heard about her, I went to the store and bought spf 50 and a face lotion that included spf for every day wear. I also stopped going to tanning beds. I switched over to self tanner and airbrush tans instead!

Last week when the doctor said she was worried about some spots, a little voice in my head said “you have no one to blame but yourself.” (Lol I’m pretty hard on myself) Worst case scenario ran through my head. What if I had skin cancer? Will it be curable? Is this how I go? What will happen to my family if I die? Will they be ok without me? Literally this all ran through my head in a matter of seconds. However, I made my attempt at pushing the thoughts out and just focusing on my kids in that moment. They’re always a happy thought for me. I didn’t want to let results of a test that I had no control over and knew nothing about yet consume me.

Luckily for me my biopsy results came back negative for skin cancer! THANK YOU JESUS! While I know the treatment of cancers have advanced, it’s still a scary thought. I do wish I’d been smarter about skin care when I was younger. However, what’s done is done. No take backs unfortunately. Lol So I’ll do the best I can now to prevent any further damage. I’m also attempting to instill positive habits in my kids regarding skin care. I don’t want them to ever have a scare like I did. I want them to be perfectly happy and healthy! 💙

You can’t catch a cold from being cold

Did you know you can’t actually catch a cold from being cold….. 🥶

Viruses, such as rhinoviruses and influenza, cause colds and the flu, not the weather. Although, exposure to cold weather can increase your risk of catching a virus, especially if you have a weak immune system. 😷

Study’s done have shown that cold weather reduces the immune response and makes it harder for the body to fight off illness. That’s why people are more commonly sick in the winter months than summer!

Protect yourself this winter by taking your vitamins, drink lots of water, exercise, eat plenty of fruits, veggies and lean protein, and wash your hands regularly! 🖐🏻

TRX Map

My gym got this machine called a TRX map. I’d watched people use it every so often and they looked ridiculous. But it peaked my curiosity. So with a little push from my husband I tried it.

The machine has you stand in place and do three squats. While doing this it measures your balance, flexibility, etc. When I got my results I was shocked but things made sense.

The results literally told me I’m standing crooked. It’s not obvious to any person looking at me but the machine picked it up. My right shoulder sits higher than my left and my left hip is higher than my right. When I brought my results to the head trainer at my gym he explained them to me. The imbalance is likely due to how I carry my kids. I ALWAYS carry them on my left hip. Hence why my left hip is up more than my right. I’m constantly pushing it up and out. My right shoulder is higher than my left because my spine is out of alignment. This is due to the muscles on my left side being stronger than my right due to the way I hold my kids! So crazy but it makes sense!

The trainer recommended that I foam roll my hips, back, and glutes more regularly. He also recommended I try to use my right side more when carrying the kids and stretch after workouts.

I’ve been foam rolling daily and alternating sides when I carry the kids. I’m not the best about stretching but I’ve been trying to squeeze it in here and there. I could actually feel a difference in my hips within two days of making the change.

I’m going to retest myself on the machine in exactly a month and see if there’s much of a difference in my results. I’d assume there would be since I can already feel a difference but we shall see! 💪🏻

Post baby

2 months pregnant vs 2 months post delivery. 💃🏼

I did all weights and little cardio this time around. It made a HUGE difference! With Ryder I did mainly cardio. I was tired a lot and it took me a good 6 months to really get my body “back.” This time around I focused mainly on weights and did a little cardio here and there. I had so much more energy this time around and I could feel a difference in my strength. I was heavier, weight wise, but visually looked thinner. That’s because I put on more muscle instead of fat this time so I was leaner in my pregnancy. (Muscle weighs more than fat!) Because of the added muscle and weight routine, it’s been easier to get the extra baby weight off. I still have some lingering weight but it’s not as obvious as it was the first time around. 💪🏻

This second pregnancy, I was back in the gym working out (light workout) at 4 weeks. With Ryder I struggled to get myself into the gym at 2 months! Before anyone goes off telling me I should have waited till 6 weeks to start working out, let me just tell you that that is old school thinking. My doctor agreed. She told me if I worked out up until the day I gave birth, that I should be perfectly fine to go back to workouts whenever I felt I was ready after birth. With that being said, she did say don’t try to workout the day after labor! But come on, I’m not that much of an idiot! Lol I let my body heal for 4 weeks. When I felt I had strength and energy I started back but very slow and with light weights. 🏋️‍♀️

I can honestly say I’m in better shape at 34 after two kids than I was in my 20’s. Don’t get me wrong, I had a few years where I looked amazing in my 20’s. But I didn’t have the muscle I have now. That just goes to show that it’s not to late to get the body you want. It just takes a little hard work and focus! 👍🏻

Coaching…..

I was reading an article the other day about a coach who got reprimanded for the way they treated an athlete. It’s crazy to me thinking about how far we have come. When I was younger, coaches could pretty much say and do whatever they wanted and little to no one called them out or reported them. So much went unsaid that should have been brought to others attention for the safety of the athlete/s. 🙌🏻

I had one coach who expected perfection every time we walked into the gym. If you weren’t perfectly tight while performing a skill you could expect to get slapped. And it was a hard slap. Normally it left a red mark where you got hit and sometimes a bruise. She typically hit in the arm or leg but on the occasion you could expect her to pop you under the chin.

When doing a beam routine if she didn’t like what she was seeing she would actually walk up to you mid skill and shove you off the beam. You could be upside down, in the middle of a turn, etc, it didn’t matter. She would shove you right off. We had to be alert at all times in case she did this. If we weren’t paying attention and she pushed us, we ran the risk of falling on to another beam that was close to the one we were on, rolling ankle when hitting the floor or landing some other way that could cause injury. 🤸‍♂️

Another coach would hit us upside the head if he felt we weren’t focused. As if hitting someone in the head is going to make them focus! Sometimes if he hit you just right you would see stars for a few seconds.

If he didn’t think our flexibility was where it needed to be, he would make us get into the splits, prop our front leg on a raised mat and sit on us forcing our legs to the ground while one was inclined. It was painful and dangerous. You run the risk of tearing a muscle or ligament doing this to an athlete. When working flexibility you should always ease an athlete into things.

I’ve had people ask me why I didn’t tell my parents this was going on. What was there to tell?? At the time I thought this was normal. I thought this was how coaches made their athletes better. I thought this is how everyone was coached. I didn’t know any different at the time!

Having been a coach for over 15 years now myself, I realize this is NOT a healthy or safe way to coach an athlete. It’s actually considered abusive. It’s not an extreme form but it definitely falls into that category.

While I think a lot of people are too overly sensitive about coaching styles, I do think there are some old school coaching “techniques” that need to be done away with. For example, you don’t need to “lay a hand” on an athlete to push them to be better. Nor should you have to verbally attack an athlete to “light a fire” under them. If you want to push an athlete, encourage them and work with them. An athlete should never fear their coach and you shouldn’t try to make an athlete fear you to respect you. If you want respect from your athlete, earn it. Same as you’d expect of them!👍🏻

3 weeks post delivery

Almost 3 weeks post delivery. My body isn’t ready for regular workouts yet but I had been itching to just get out and move. Camden and I have started coming up to our golf club and just walking the track. It’s nothing major but gets me out of the house and moving! 🏃‍♀️

I’m not in a huge rush to lose the baby weight this time. With Ryder I was so panicked about the extra weight and wanted to get in the gym the day after I had him to start working it off. (I didn’t but I wanted to)💪🏻

This time around I’m taking it slow. I know I can get the weight off. So rather than pushing myself like a crazy person, I’m just taking my time and easing into everything. The weight will come off in due time. I’m more focused on making sure I get in enough calories daily and am eating good foods to fuel Camden! 🍎