Tag Archive | Health

To Snooze, or Not to Snooze…That is the Question

Well, I hope everyone is off to a great 2014.  So far, we’ve had a blizzard and an epic cold front here in NY…which, on top of usual everyday work/life stresses, has made it EXTRA difficult to get up for my 5:20am weekday alarm to get to the gym. I’ve found myself hitting the snooze button more now than in the past, and was trying to figure out why, when I stumbled on a Huffington Post article by osteopathic physician, Robert Rosenberg.

He poses a good question when his patients ask “is it okay to keep hitting the snooze button for those extra zzzz’s?” … He tells them to ask themselves why they need to do that, and does it really make them feel better.

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Naturally, this got me thinking…Why do I feel the need to hit the snooze button? Do I really think an extra 8-10 minutes will make a difference?  Does it?  And furthermore, I had to admit to myself that I actually set my alarm earlier than I tend to get up to accommodate a hit or two of “Snooze.”  Can anyone else relate to this habit?

Dr. Rosenberg goes on to explain:
When you hit the snooze alarm, you are disrupting your current stage of sleep. And unfortunately, in many ways, fragmented sleep is worse than no sleep. As an example, if you are in REM sleep and you interrupt it with the snooze alarm, this can lead to an inability to process and reconcile emotionally laden memories from the previous day. In addition, fragmented sleep can result in moodiness, cognitive problems, and trouble paying attention.

The bottom line is that if you chronically find the need to hit the snooze alarm, something is probably wrong. You may be out of sync with your internal circadian clock. You may be a night owl trying to keep the work schedule of a morning lark. You may be someone who is failing at attempting to burn the candle at both ends. Alternatively, you may have a sleep disorder that unbeknownst to you is disrupting and depriving you of quality sleep. Hitting the snooze button is a poor substitute for healthy sleep

I hated to admit it, but as I read the article, I realized that the doc is right. If I’m feeling the need to hit the snooze button during the week (I don’t even set an alarm on weekends), I’m probably not getting enough sleep. I’m already using a sleep mask, which definitely gives me a sounder sleep by keeping any light out (laptop charging light, the moon, street lights, etc).  And I set my coffee maker up the night before so that I know a fresh, steaming cup of delicious java awaits me when I finally get out of bed…but I am STILL in a snooze button habit!

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Some suggestions that Dr. Rosenberg mentioned include “putting the alarm clock where you cannot reach it; using alarm clocks that work by putting out ever-increasing amounts of light as wake-up time approaches; having a coffee maker with a timer set for ten minutes before wake time and close enough so that you can smell it. Even getting a device that can automatically increase your bedroom temperature about one hour before it is time to get up can be helpful, as rising body temperature is another signal to wake up.”

I think I’m going to try putting my alarm clock out of arms reach and actually set the time for when I want to wake up, not when I want to start hitting snooze, haha.  Moreover, I also need to make sure my phone is in “do not disturb” mode so that my sleep is not disrupted by vibrations and dings letting me know someone wants to chat.

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I’ll report back after a while of trying this and see if I can kick the snooze button habit.  If anyone has any other tips, tricks, or snooze button confessionals, feel free to share!

Ciao for now,

-E

Honey, Aww Sugar Sugar

Due to the craziness that is the holiday season, I’ve been slacking a bit on blogging. Last week I did a bit of a cop-out and re-blogged a post, but I cut myself some slack since it was such a well-written piece. If you missed it, check it out here.

Anyway, I thought that since we are in the thick of the season of sugary indulgences (and you thought it was just about presents! Ha!), we should talk about our friend (and I use that term VERY loosely): SUGAR.

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Looks delicious, right! Everything in moderation 🙂

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The holidays tend to be the sweetest time of the year –candy, cookies, cocktails, and pie…oh my!), and all of those sweet little treats we consume during the holidays might taste great – but the damage they do when consumed in excess is becoming a serious issue. Sugar-related problems range from depression to mood swings to hyperactivity and chronic fatigue. Even worse are such disorders as obesity, heart disease, diabetes, and metabolic syndrome.

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Now, I’m not saying that you should switch over to artificial sweeteners because, as I mentioned in one of my first posts, those are even worse for you! And I’m also not saying to pass up Aunt Mary’s signature holiday brownies or Mom’s homemade apple pie if you truly enjoy eating them.

What I am saying is:

  • Don’t forget to eat a balance of nutritious, whole foods along with a few holiday sweets.
  • Stay on track with your fitness routine as much as possible. Not only will it keep you fit, it can keep you sane!
  • Get plenty of sleep! Lack of it = increased cortisol, less sensitivity to insulin, & more cravings for sweets.
  • Stay hydrated. No elaborate explanation here. Just do it. Water is good for you.
  • Don’t under-eat in anticipation of a holiday party/get-together. When you try to ‘save’ your calories for a party, you are more likely to overeat and go for high carb/high sugar options.
  • Eat mindfully. Savor the taste and texture of each bite, and you won’t need a bunch to feel satisfied.
  • Don’t have an “all or nothing” mentality. Allow yourself to eat and ENJOY some holiday treats, and you’ll be less likely to throw in the towel and eat a whole pan of brownies just because you indulged in one or two. Remember, it takes 3500 extra calories to gain one pound, so a few treats at the holidays really won’t affect you in the grand scheme of things

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Most importantly, while our holiday gatherings do tend to be centered around food and drinks, I like to focus on the joy of the season. I love getting together with family and friends and celebrating that we get to be together. Plus, the more you’re talking with family and friends, the less you’ll be shoveling food into your mouth mindlessly…unless you talk with your mouth full, which of course, you don’t ;-P

If you guys have any tips on how you stay healthy during the holidays, I’d love to hear them!

Merry Christmas, Hanukkah, Chanukah, Kwanza, etc…Wishing you all the happiest of holidays ❤

Ciao for now!

-E

10 Things I Want My (future) Daughter to Know About Working Out

I don’t have a daughter yet, but this is what I want to pass on one day…and for now, I want to pass on to my sisters and friends. xox

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Mid-way through a recent group exercise class, the teacher lost me.  She didn’t lose me because of some complicated step sequence or insanely long set of burpees; I mentally checked out because of a few words she kept saying over and over.  “Come on!  Get that body ready for your winter beach vacation!  Think about how you want to look at those holiday parties!  PICTURE HOW YOU’LL LOOK IN THAT DRESS!

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Sometimes Flu Comes Around and It Knocks You Down

Well, coming off the heels of last week’s gratitude post, I am certainly grateful for my health today! I’m back in action after being knocked down all day Tuesday with a 102h a°F fever, body ache, and chills. Yeah, super fun, right? I spent the whole day (literally) in bed just thinking how I would give anything to have my energy back and be able to do anything…like even walk to the kitchen without pain!

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I swear, when you’re chugging along, working out, with all kinds of energy and pep in your step, you start to feel invincible. Like super-human almost. Until illness or injury affects us personally, we can easily forget that the human body can, at times, be quite fragile.

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On the other hand, the fact that I’m up-and-at-’em today is also a testament to the resiliency of our bodies. I mean, just 48 hours ago, I felt like I was on my death bed, and today, I’m sipping coffee and writing this blog post! I think it certainly helps that I normally do a good job taking care of myself with plenty of rest, regular exercise, good diet, etc. And when I get sick, I take time to rest and let my body heal itself naturally. But still, I’m pretty in awe of the quick turnaround!

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Even though I felt better rather quickly, I have thought to myself about anything I could have done to boost my immune system even more to maybe prevent the next illness (especially now that it’s cold & flu season). Here’s a few I came up with:

  • On top of my typical water intake, drink 16oz extra of water per day (especially if I insist on having an afternoon cup of java!)
  • Be sure to have 4-5 servings of veggies daily, and supplement what I don’t eat with powdered Complete Greens (which actually don’t taste half bad, especially if you add them to a smoothie!)
  • MINIMUM of 6 hours per night of sleep. Not enough sleep = no gym…gotta prioritize!

What do you do to arm yourself against cold & flu season? I always love new tips 🙂

Hoping this finds you all healthy and happy!

Ciao for now!

-E

Gratitude- A Time of Thanks and Giving

Well, it’s that time of year again. The time where the weather gets colder, holidays are upon us, the year is coming to a close, and we take time to reflect on what we are grateful for.  It’s also a reminder that we should take time to express gratitude on a more regular basis, not just when the year comes to an end.

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I love this!

Deepak Chopra says it best that:

“Gratitude is such an important force that we can use to expand our happiness, create loving relationships, and even improve our health…It is a fullness of heart that moves us from limitation and fear to expansion and love. When we’re appreciating something, our ego moves out of the way and we connect with our soul. Gratitude brings our attention into the present, which is the only place where miracles can unfold.”

In the spirit of Thanks and Giving, here is a list of 20 things I’m grateful for…

  1. Having my family alive and healthy
  2. Getting to see my family for the holidaysquotes-for-family
  3. Technology allows me to stay in touch with friends & family when I can’t see them
  4. A roof over my head
  5. My well-decorated house that reflects my style and personality. I love it!
  6. Plenty of food in my fridge and pantry
  7. A reliable vehicle that gets me where I need to go
  8. I stay busy but also take time to appreciate the little things
  9. Coffee…warm, delicious coffee. I love it.
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  10. Hot showers…there’s nothing like it
  11. The drive and desire I have to commit to a healthy lifestyle
  12. Mental and physical strength
  13. Friends who appreciate and value my company and who I feel the same way for in return
  14. Being comfortable in my own skin
  15. Self-confidence and acceptance
  16. Resiliency to handle setbacks gracefully without falling apart
  17. An open mind that allows me to accept others’ ways of thinking and being even if they are not the same as my own
  18. Being able to forgive others even if I do not receive an apology or closure
  19. Faith that things will be alright in the end…if it’s not alright, it’s not the end
  20. Being at a place in my life where I may not have everything I want, but I am content with what I have

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I have to say, making this list really got me into the spirit of being in the present and being thankful. It’s amazing  how just being conscious of the the things you are grateful for can instantly boost your mood. Try making your own thankfulness list!

“Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.” -Melody Beattie

Happy Thanksgiving 🙂

Ciao for now!

 -E

ProGress

We live in a success-driven world whereby “success” is perceived less as a journey and more as an ultimate destination. While this way of thinking can be motivating, it can also be discouraging and rob us of happiness “in the moment.” We think we will finally be successful when we ______________ …fill in the blank: lose 10 lbs, have a six-pack, get a boyfriend/girlfriend, get married, make x amount of money, drive x car… Can you relate? Are you auditing your own list of “I will be successful when’s?”

Rather than having this mindset, I’m reminded lately how much more beneficial it is to focus on and celebrate progress, rather than waiting for whatever finite parameters of success we have in mind.

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By definition:

prog·ress (n.)

1. Movement, as toward a goal; advance.

2. Development or growth

3. Steady improvement

pro·gress (pr-grs) pro·gressed, pro·gress·ing, pro·gress·es  (intr.v.)

1. To advance; proceed: Work on the new building progressed at a rapid rate.

2. To advance toward a higher or better stage; improve steadily

This means that every little step we take in an overall forward direction is progress. Your goal is to lose 10 lbs? Great! Celebrate each pound lost. Celebrate new, good habits of eating more healthfully.  Your goal is to go to the gym 5 days a week? Great! Celebrate each time you get yourself there.  Is your goal to make six figures?  Fantastic! In the meantime, celebrate the progress of getting a raise

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On top of that, research shows that positive reinforcement (i.e. celebrating progress) is more powerful than negative reinforcement (i.e. beating yourself up for not being exactly where you want to be). So, a kick in the ass may be necessary at times to get you going, but periodic self pats on the back will keep you going longer. 😉

 “Our ambition should be to rule ourselves, the true kingdom for each one of us; and true progress is to know more, and be more, and to do more.” – Oscar Wilde

 Ciao for now!

 -E

Awaken Your Inner Tiger

When we all have to balance work, family, errands, laundry, and trying to have some sort of social life, it can be challenging to get yourself to the gym. And it can be especially difficult to stay motivated if you’ve been logging in the hours but not seeing progress as quickly as you had hoped.

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On days like this you’ve got to dig deep and awaken your inner tiger, so to speak.

Motivational quotes always do it for me (those who know me know I always recite them, haha). So I’m going to share a few of my favorites to help keep you going through the mid-week hurdle…And if you haven’t gotten going yet this week, hopefully these light a fire under your tushy!

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I love this one (I touched on this topic in last week’s post).  On days where I’m just not feeling up to working out, I think about people who have loftier fitness goals…who maybe are just getting started and haven’t yet hit a stride…who are recovering from an injury…or who are struggling with depression or anxiety, making it hard for them to get out of bed.  Some days, when I do my workout, it’s for those people who may need an extra boost to get going.

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Another fantastic one.  So many times we sabotage ourselves by saying things like, “well, since I can’t do an 60 or 90 minute workout, it’s just not worth it.”  Or “I have so far to go…what’s the point?”  The point is, every little bit you do adds up. Success is a journey, not a destination (see, another quote…I just can’t help myself! haha). A friend of mine who was recently struggling with getting back on track finally had an Ahah! moment and she said to me just yesterday, “Taking it one day at a time.. My goal is to merely feel good; I am not focusing on the distance.” I was beaming because I know this is the mindset that will turn things around for her 🙂

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I am reminded of this quote almost every time I step in the gym.  Yes, there are people there who are real powerhouses…strong as an ox.  It’s impressive of course, but just as much as they inspire me, so do the people who I see consistently…week after week.  It doesn’t matter where they are on their journey or how far they have to go…what matters is their will and commitment to getting there, and THAT is inspiring.

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YES, YES, YESSSSS!  This is the difference between looking in the mirror and seeing a kitten…or a tiger!  If you think negatively or lack belief in yourself, it will hold you back…in life, and with your fitness goals.  But if you believe that deep inside you is a strong, fit, capable person, then that my friend is what you will become!

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Is your goal to lose 50 pounds? 20 pounds? 5 pounds?  Do you want to gain 20 pounds of muscle? 10 pounds?  Training for a marathon?  No matter where you’re going, or how long it will take you to get there, it starts with lacing up those sneakers and taking the first step. If you’re just starting out or just getting back into it, you may have to start slow.  Do what you can, and remind yourself that this is just a jumping off point, and you’ll get better and better every day.

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And finally, once you get started, don’t quit.  Remember why you started in the first place. It’s about feeling good, being healthier, and living better. Motivation is what gets you started, but habit is what keeps you going. (Yep just packed in a few more quotes for you!)

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I hope this gets you going or keeps you going this week! xox

Ciao for now!

-E

Paying It Forward

Recently, a dear friend of mine (who I didn’t even realize was reading my blogs) reached out to me and candidly and bravely confessed that she had been feeling at rock bottom. Down and out, stressed, not taking care of her health (physical and mental), and just not feeling her usually cheerful and awesome self. It broke my heart but also really inspired me because so many of us can be prideful when we are feeling down…we think no one will understand, we don’t want to burden others with our problems…What we often forget is that almost everyone feels this way at one point or another. And I think that it’s our duty as human beings to lift others up when we are feeling strong and positive, because we never know when WE might need some lifting up.

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Take yesterday for example. I took Sunday off from the gym (which I rarely do…I prefer taking rest days during the week) and woke up Monday on the wrong side of the bed. I didn’t go for my usual morning workout, just felt “off” all day, and kind of in a funk.  My friends who follow astrology were posing on Facebook about Mercury being in retrograde, and apparently that can lead to this type of stuff…who knows, haha, but it sounds good.

Anyway, amidst my funky mood, I received the most awesome message from that same friend of mine I mentioned above…She was proudly reporting that she’s been hitting the gym, found a workout buddy, and has been practicing some really great self-care. I mean, wow, if that’s not inspiring I don’t know what is. It takes guts to 1. ask for help/encouragement and 2. actually take the steps to pull yourself out of a rut.

What this friend of mine didn’t know is that SHE was my source of inspiration yesterday. After a long day of work and feeling really blah, I didn’t really feel like working out. I was kind of in the mood to do some self-loathing (lame, but it happens to the best of us, haha), but then I thought of my friend, and how proud of her I was that she dug deep for the motivation to get herself back on track…and I dragged my grouchy butt to the gym!

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While I marched on the StairMaster and slung some weights around, I thought of her and how she feels on days where she doesn’t feel up to working out, but she does it anyway. And when I got up this morning and resumed my morning workout, I looked around at all of the other people who got themselves out of bed to do something positive for their health, and I was so inspired.

On days where we’re feeling upbeat, strong, and capable, we have the opportunity to lift someone else up who might be feeling down that day. And in turn, we may inspire them to do the same when they get back on track.

“There is no exercise better for the heart than reaching down and lifting people up.” ― John Holmes

Ciao for now!

-E

Hittin’ Records Baby, Yeah!

As I write this I’m on a massive adrenaline rush from 1. Not enough sleep 2. The Grande Starbucks coffee I had before the gym and 3. Hitting some sweet personal records at the gym today.

I took a rest day yesterday and ended up staying up way too late talking and texting some friends while drinking some red wine (some well-deserved red wine I might add), so when my alarm went off at 5:15 this morning, I wanted to cry. I must confess that I shut my alarm off and set a new one for 7:15 when I’d have to start getting ready for work…and then I laid in bed. At this point I began a mental battle with myself that went something like this:

Emily, you didn’t go to the gym yesterday, so get your butt in gear. But maybe I could squeeze in a gym sesh after work and before my 7:30 meeting tonight with a client. Yeah right, you’re not going to have time, plus by then you’re not gonna feel like going, so get your booty out of this bed right now missy! Uhhh but I don’t waaaannnnna…my bed is warm and I’m tiiiiirrrreeeedddd. Oh stop it you little nancy…you can go to bed early tonight, and you know you’ll feel better after you go. You have a point there…but I’m still tireddddd. If you get up right this minute you can stop at Starbucks on the way and grab a coffee. Okay, deal. I’m getting up!

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Haha this little convo lasted about 15 minutes, so I was out the door at 5:40 and at the gym by 5:50, coffee in hand. When I saw all the other diehards that got their butts out of bed early too, I was glad I’d done the same.

After 30 minutes on the elliptical (incline 9/ resistance 9), I went over do a circuit of seated leg extensions and curls. I alternate sets on the two machines, going back and forth on them until I do 3 or 4 sets of each. It’s kind of being a machine hog, but at 6:30am I can get away with it.

In the past, the most I’d ever attempted was 70 lbs on both, so today, my sets went:

15 reps @ 55 lbs
15 reps @ 70 lbs
15 reps @ 80 lbs
5 reps @ 90 lbs

Awesomeness!

From there I went over to the standing glute kickback machine. On Saturday I was able to do clear 2 reps on each leg at 120 lbs, so today I was aiming for a little more. I alternate legs so each set includes x number of reps on the right leg followed by the same number of reps on the left leg. My sets went:

15 reps @ 75 lbs
15 reps @ 90 lbs
10 reps @ 115 lbs
5 reps @ 130 lbs

Wheeeeee!

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Next, I marched upstairs to do some deadlifts (which sometimes I do with back, but sometimes with legs, depending on how I feel). In the past, I’d always done them with dumbbells and the most weight I’ve ever used is 50 lbs, but I wanted to graduate to using a bar. Since I was on a friggin’ endorphin and caffeine rush at this point, I decided to start with a weight that would be challenging but realistic (I didn’t want to start lifting like a nut and hurt myself of course)…so here’s how the sets went:

15 reps @ 70 lbs
15 reps @ 80 lbs
15 reps @ 90 lbs

At this point I was coming out of my skin with excitement because I found these challenging, but not as much as I thought. There were a couple of guys doing biceps and shoulders near me and as I was basking in my glory one of them says to me: “Wow, you’re pretty strong! Not like ‘for a girl’ either…like just STRONG!” That felt awesome to hear! And I told them both that before today, I’d only used 50 lb dumbbells and wanted to see what I could lift if I actually pushed myself. I told them I just wanted to see if I could do at least 1 rep at 100 lbs (cuz at this point I was feeling a little fatigued and didn’t want to overdo it) and they were cheering me on like “Yeah, you can do it!!” So I picked up the 100 lb bar and to my surprise, I knocked out:

5 reps @ 100 lbs!

This isn’t actually THAT much, in terms of weight lifting strength standards (according to ExRx.net, an untrained woman of my weight should be able to do 70 lbs, a novice – 130 lbs, and intermediate – 150 lbs)…And by definition: Untrained = An individual who has not trained on the exercises before but can perform them correctly.  Novice= An individual who has trained regularly for up to several monthsIntermediate = An individual who has trained regularly for up to a couple years.  But considering that I’m relatively new to strength training (about a month), I’m happy to be halfway to novice…plus now I have some higher goals for the next month!

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I  practically skipped over to the mat to finish up with some kettlebell swings (which I’ve only recently started doing, but love them for the combo cardio/strength training they provide):

15 reps @ 20 lbs
15 reps @ 20 lbs
15 reps @ 25 lbs

At this point I was both high on endorphins and fatigued like I’d just been in a competition (which I was, with myself! And I think I won! Haha). Before I left the gym I scribbled down my numbers on the back of a class schedule sheet because I knew I wanted to write a post about it and share it with you all!

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I’m amazed at how much more I can do and how much better I feel when I focus on strength and setting goals around health and getting stronger rather than on losing or maintaining weight. And if these posts and inspire even a single one of you to push yourself just a little harder, get out of bed a little earlier to make your health a priority, or to just set some new goals for yourself (in or out of the gym), then that makes me feel awesome 🙂

Time for a second cup of coffee 😉

When I need to push myself, I think of all those nicely polished trophies waiting to be lifted up by the winner – and how that winner might be me. -Maria Sharapova

Ciao for now!

-E

Squat Rack City, Chick

Ok, yes, this title is a play on the Tyga song “Rack City,” but I thought it was clever and I’m going with it.  As you may have read in my birthday workout post, I have recently graduated from doing squats with the Smith Machine (which is nothing to scoff at, but in the workout world I hear they aren’t considered the “real deal”) and put my big girl pants on to mosey over to the power rack (which is like, legit squatting).

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So Monday (my birthday) I did a few sets of squats at the power rack, using (2)10lb plates on each side…so altogether, about 80lbs with the bar. I was mainly trying to focus on good form since, without the gliding track that the Smith Machine provides, you can really hurt yourself if you don’t have everything in the right place.

Tuesday I did back and biceps, and Wednesday I did triceps, cardio and abs, so when I woke up this morning I was itching to do some more leg workouts (I love working legs, in case you can’t tell). I woke up nice and early this morning, stopped by Starbucks for a grande blonde roast with cream and sugar (no fake stuff for me…if I’m gonna drink coffee, I want the real deal), and I headed to the gym.

I like to start with cardio (today I did 30 mins on the elliptical at a 10 incline with a level 8 resistance). I know some people say you should do cardio after weights, but I’ve tried it and it doesn’t really do it for me. Something about starting with a burst of cardio gets my blood pumping and puts me in “gym mode.”

Alright so now for the highlight of the gym session…

After cardio I was itching to get back to the power rack. I marched upstairs and went straight to setting up the bar with the same weight I squatted Monday. Then I stretched my chest a bit and I did a few squats sans bar/weight just to get my muscles fired up and make sure my form felt good. At this point I noticed a few of the guys upstairs watching (probably to see what I was going to do next), and then I did something a bit out of character…

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Before starting my first set, I walked over to one of the guys that was watching me set up. I’d seen him squatting in the gym before and noticed he had good form. And I told him that I recently “graduated” from the Smith Machine and am focusing on getting my form right on the power rack before increasing weight and wondered if he would mind coming over for my first set to give me feedback on my form.

Of course, he said yes, and he came over and watched me do my first set of 10 reps. His only critique was that I could lift my head up just a tad to keep it in line with my spine. I was being extra cautious not to hyper-extend my neck, as I’ve read that’s a big no-no, so I think I was overestimating how much to keep my head down for it to be in neutral position.  For positive feedback, he said he was very impressed that I kept didn’t let my knees bow in, that I didn’t let my knees go past my toes, and that I was able to get great squat depth. He also commended the nice shelf I created for the bar with my traps and that I didn’t use the sissy pad (woo-hoo Tara would be proud ;)).

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After I finished the rest of my workout, I stopped back over to my “squat supervisor” and thanked him for taking time to come make sure I was doing things right. He said that he was impressed to see a girl using the power rack, and even more impressed that I could put my ego aside and actually request criticism. He told me that while I was doing some ab work in the back of the room, another guy who had been watching me ask for feedback came over to him and asked him to give him feedback too. It was great to see even the manliest men put aside their egos and make sure their form is proper. It makes all the difference in being able to gain strength without injuring yourself, and if I was able to inspire someone to ask for help, then that’s great!

Needless to say, I felt awesome. It was one of the best workouts I had in a while, and really boosted my confidence about trying new workouts. And to top it all off, I felt like I earned some gym cred with the boys 😉  Next leg day I plan on bumping up the weight…Stay tuned 🙂

“The strong individual is the one who asks for help when [s]he needs it.” – Rona Barrett, columnist and businesswoman.

Ciao for now!

-E