the importance of strength

Laura here,

Four weeks ago I shared my frustration with not being able to find a strength training program so I designed one of my own. Based on my training and experience I created a program for my “pre-training” training.

Right now I am working on developing the muscles that will carry me through the triathlon by working on endurance and strength.  Some people say bulk reduces endurance. You can argue all you want but strengthening your muscles will help you go further longer.

I just completed four weeks of hypertrophy which is muscle growth though high reps, low weight and a ton of volume. It is time to move into the “max power & strength" portion of the program, which is moderate volume (8-10 reps), moderate sets (4-5), moderate load  and moderate rest (2-3 minutes).

SETS:

·         Decline dumbbell

·         Cable row

·         Chin ups

·         Barbell split squat

·         Barbell split jerk

·         Single leg calf raise

·         Good morning

·         Swiss ball hip raise & leg curl

·         Side plank ( 30 sec hold)

·         Swiss ball jack knife

How many times in the last two weeks have you picked up a weight?

You should be ashamed of yourself.

Strength training is more important than any cardio that you can do. Why? Well, I will tell you why. (I feel like I should bust into either Santa Claus is coming to town or the Mickey Mouse Club)

To start, strength training helps improve the strength of your muscles. Seem obvious? (Ok, that was a bad). How about, resistance training improves the endurance of muscles (better?). Ever hurt your back pulling groceries out of the back of the car (gotcha, you don't drive or own a car because you're New Yorker’s, I get it) or off the floor into the apt? Even carrying the bags home requires muscle endurance. 

I feel like I am about to get on my soap box (oh wait, isn't this all my soapbox?).  Anyway, the number 1 thing you can do for yourself, especially women, is to hit the weights. Having muscular endurance and strength will allow you to perform the daily activities of living as you get older. It will allow you to play better on the weekends in whatever activity you choose to participate (skiing, golf for example).  It even helps prevent osteoporosis in women. 

There is a whole technical paragraph I was about to write but the bottom line is that resistance training, when done consistently, increases oxygen to the muscle and that is a good thing.

Perhaps you ladies think that you don't want to bulk up by lifting weights, trust me, you don't have the proper genes for that to happen.  You will NOT bulk up! And if you get a little definition in those arms, it’s a good thing. It means you have built lean muscle and maybe even reduced body fat.

Perhaps you are intimidated by the "scene" at the gym, I can show you many ways to get your strength in without going to the gym. Or you may want to go the gym but don't know how, I can teach you that as well.

To end, lift weights, they don't have to be heavy (the can be paint cans or gallon jugs half filled with water) but you should feel challenged and maybe even a little sore in the morning. As Martha would say, “it’s a good thing" 

Play hard & be strong!

Laura

scene of the crime

Happy Monday

And I live to tell the tale!

If you read my blog from the start you know how I got here for those of who do not, let me catch you up.

On December 31 of 2010, I tore my ACL & meniscus and sprained my MCL skiing in Killington , VT.

It was the second to last day of our week long stay and the husband and I were out on the slopes with a friend. We started early in the morning and ate breakfast in the dark while our friend's wife slept (she pretending not to be pregnant but we knew) and it felt like we were about to embark on some big adventure.

The morning was glorious! We skied diamonds, double diamonds and, by midmorning, we stopped to warm up and get a new game plan. It was getting warmer and the crazies started to crowd the trails, so the good skiing was coming to an end.  Off to one of our favorite areas we went. It is usually “crazy” free and the snow was getting soft. As I came down the trail called Rime, I caught an edge. From what I remember, I flew through the air (the husband has a different version although similar).

I remember flying, I remember being air born, I remember feeling a "pop" in my knee and you just  know.

Doogie Howser and Marcus Welby took excellent care of me at the clinic on the mountain and confirmed my assumption. They made me walk out of the clinic with a brace (they said it didn’t actually brace anything but made me remember to walk properly).

I had surgery on January 14 (it was supposed to be on Jan 11 but that is a story for another time). They used the patella tendon to repair the ACL. This type of ACL repair limits the possible rejection of donor parts and ultimately a stronger knee although a longer recovery.

I went through months of physical therapy. Of course it was January and I do believe we had record snow fall. I would get myself to PT via taxi (a block and a half ride). Standing on the freezing cold corners waiting for a cabby to have the mercy and pick up the handicapped person is a scary time. Picture this, I have a leg brace that has my leg locked out at zero and I am not allowed to bend it unless in PT. I'm on crutches and the ground is snow and ice covered.

There were many days that I had to fight for a cab. Imagine people who would jump in front of an obviously injured woman hobbling slowly toward a cab (I know, again, another time).  At home, there were 4 hours on CPM machine a day that would bend my knee as much as it could to break up the scar tissue.

Home alone, I cried (a lot). Not feeling sorry for myself but out of pure frustration of not being able to do things for myself. 

Eventually, progress was made. The week before my wedding, I was allowed out of the brace. I will say now, this was even scarier because with the brace everyone knew I was broken. Without it I had to stand on my own two feet and fend for myself on the city streets.

I got married, went back to work, went on my honeymoon and, in August of this year, I was cleared by my surgeon to begin running again.

This past weekend the husband and I went to our home in VT to kick off our ski season.  I had no idea it would be that hard. I have sustained many injuries in my sports activities. None of them have required surgery. To say I was scared isn't accurate; I am not sure what the emotions is just yet but bear with me. Perhaps we will figure out by the end.

The plan was: get to the top and take the green to bottom. The husband dropped me off with the equipment and went to park the car.  I stood in my ski boots waiting (very painful walking for the first time ski boots because they force you to bend your knee). My skis (yes, those skis) were beside me and thoughts about the last time I had them on my feet filled my head. I cried. I stood in the cold and watched all the skiers and riders approaching with anticipation while tears rolled down my cheeks. I too wished for a great day on the mountain. I wanted to go that badly but not sure my body was going to work (at least the way I thought it would).  The husband got me and changed the plan (oh no!). He suggested a flatter area (phew). We walked (and I cried). I procrastinated to put my skis on (and cried) and watched him put on his skis (and cried). Finally the skis were on my feet and started down the small hill. This hill is flatter than the learner hill (and I cried).

I relied on my technique and the quad muscles that I have worked so hard to get back after surgery. They atrophied almost immediately after surgery. I gained a little confidence knowing that my technique remained and moved a little faster. There were no diamonds or double diamonds this day but the achievement was great. I did the thing that I was most afraid to do and that was to go back something that hurt me.

I know I will face additional challenges as we go through the season and probably some pain and definitely some swelling, but I did it (and yes, I am still crying)!

Happy Monday!

Laura

Wish I had thought of it!

It’s Laura,

KUDOS to the 6:00 am spin class attendees at the JCC

Class this morning was slightly larger than usual, I took my usual spot (of course), and watched everyone file in to the room. As they did, they staggered themselves! There was a bike between each and every person in the room.  Aaah! Personal Space! It's almost like they read it here.

Play hard & have a great weekend!

Laura

Baby, its cold outside

A cold Laura here,

To quote the husband (who is probably quoting someone else), " if you fail to plan you plan to fail!"

So yes, I plan everything. I plan what to eat for the entire week, what our activities on the weekends (this is not as unilateral as it sounds or as I would like), my next hair appointment while I am getting my hair done, my next teeth cleaning during the cleaning. Especially what I am going to at the gym, on what days and how (wasn't it just two days ago we were discussing flexibility?).

I plan because:

A.    I am a control freak

B.    I don't like surprises (see A)

C.    When I don't I make poor decisions (again see A)

If I did not plan my meals for the week, I would eat pizza probably every day for all meals and M& M's for dessert (peanut, not plain). If I don’t plan what is going to happen at the gym  I would most likely just get on the treadmill every day and run my 5K.

Benefits come from planning. My goals are lofty and I know I can achieve them. I need to eat well and exercise properly. Planning prepares me to do both.

So imagine my surprise when I left the house for my run on Thursday morning and it was not just cold but windy. I saw the thermometer on the Today Show and it said 39 degrees. I know how to dress for that.

I'm a skier plus I read an article from Runners’ world : 1010 Tips For Running in the Cold which clearly states that if you wear long pants, a technical shirt and a vest you will fine (I do believe everything I read). I walked outside and YOWZA! CHILLY! CHILLY! CHILLY!

I walked to Central Park thinking the whole way that once I get moving I will be ok. I have done this before when I trained for two half marathons and I know once I get inside the wind won't be as bad. My experience tells me to embrace the cocoon of the park (of course that only works when the wind is blowing in a single direction and the trees have leaves).

Up the west side to the big hill and back down to my exit , the wind had me, eyes tearing , nose running desperation to finish so I can get inside where it was quiet ( wind is very noisy BTW)

All of my mental predictions about being ok were wrong but only because I had failed to plan my run in advance. Sure I knew the route but it would have had been a much better experience had I just taken five minutes to turn on the computer and look at the wind chill and the real temperature. At that point I would have chosen long pants (not Capri pants), a slightly thicker technical shirt, gloves and hat that covers my ears. Just so you know, I MADE the husband take his ear muffs before he left with the dog to go to the dog run.

Most planning does not take long, some does but being prepared is worth the effort (fire drills anyone).

Yes I love to run. I may have mentioned that before, but on days like this, it’s just miserable and completely preventable.

Play hard & stay warm!

Laura

Flexible mind and body

Laura here again,

Anyone who knows me, knows that flexibility is not my strongest personality trait. I try (sometimes) but it does not come easy for me. I like my workouts first thing in the morning, my coffee before I go to the gym and lunch at noon (and not 12:15! Call me crazy).

I am back to cranky pants today because I was too tired to go to spin class this morning and now my day is completely thrown off. This caused all kinds of indecision on my part:  should I take the dog out in the rain to the muddy dog run or take the dog around the very wet block? Should I go to the gym in the afternoon or take a nap (napping is always a tempting choice). The latter presents a huge philosophical question since both break my pattern and forces me to flexible.

We as humans love patterns as they make us feel safe and secure but the flexible human can adapt to changes quickly. This makes that person more effective in changing situations or in an evolving relationship.

Having a flexible personality allows us to take into account the special needs of any situation and adapt. Muscle flexibility works the same way. A flexible muscle allows easier movement, increases your range of motion, prevents injury and reduces stress (ever seen an angry yogi?). When muscles are pliable they react quickly to change and will help prevent injuries think about crossing the street

As we get older, our muscles shorten and tighten. Maintaining flexibility allows the muscles to keep their normal range of motion while preventing injury. Keeping a flexible personality allows you to adapt in a situation and perhaps make a few friends (or at least not make a new enemy).

Incorporate flexibility training into your daily routine. Learn (or I can teach you) the difference in the types of stretching whether static or ballistic. Learn when each is appropriate and how often they are to be performed.  Sadly, there is no exercise for a flexible personality other than being aware and making an effort.

I did finally decide to take the dog to the park and do my bike workout in the afternoon (I may still nap though).

Play hard & be flexible!

Laura

reach your goal lately?

Hi! It's Laura.

Happy Monday!

Definition of Goal: "The result or achievement toward which effort is directed; aim end"

I happen to be goal oriented. I did not know this about myself until my mid-thirties when one of my managers pointed it out me, (which of course I denied).  I have come to the reality that it is true and it is a good thing (most days).  Without goals, I tend to wander aimlessly through my days without purpose. This tends to make me feel uncomfortable as a person (not horrible about myself but still not a great feeling). I do love the sense of achievement I feel when I hit my goals. Perhaps it’s an addiction, the same one Warren Buffet has I guess (Ok he may have it worse).

The problem with goal setting is that most people set them way too high which allow us to fail or make excuses for not being able to achieve them. The thing that helps us get there, or as my sensei called it, is discipline. Others call it "stick-to-itivness”, tenacity, doggedness or persistence.

My lofty goal is the triathlon.  The question is how do I get there?  It is no secret that I am new swimmer (of course it was not meant to be a secret).  I learned how to swim in September, yes really!  I mean I could get myself across an above ground pool or wade into the ocean. But to swim for fitness or distance really is not my forte and well I tell you it’s hard (boy o boy I had no idea).

As you well know, I am in the triathlon and I need to swim a mile. So I swim almost every day. I started with one length of the pool on day one. When I reached the wall, I was huffing and puffing for lack of oxygen.  Week two, I was able to do four lengths of the pool (WOOHOOO!) Over the last few weeks, I have been unable to complete my defined distance and it is horribly frustrating. But every day, I go and just swim because the only way to hit my goal is to just do it (Hey, someone should use that as a slogan for a TV ad).

Today I hit my goal of 500 meters.

Whatever lofty goal you set for yourself, you cannot just wake up and achieve it. There is no magic wand (and you are not Harry Potter). There is work and frustration involved and days when you just want to quit.

The best way to get to a BIG goal is by setting and celebrating small goals along the way (eventually I will swim a mile). In your personal life, start with your to do list and complete it today (granted, it needs to be realistic). Want to learn how to run? Start with a short walk and run for one minute, want to lose 10 lbs?  Start with building your healthy eating plan today, don’t worry about tomorrow and at the end of 5 weeks, 10lbs will be gone.

There are plenty of websites out there that can you help you achieve your goals and they are usually focused on those lofty ones.  Try the little ones every day that help you get to the big one and celebrate them.

Play hard & enjoy!
Laura

Recognize the signs

Good morning, Its Laura!

It is amazing what one bad night of sleep can do to you.

I will admit I have been given the gift of sleep. Don't talk to my mother about this. She will launch into tales of what a horrible infant I was and what I hard time I gave her as a kid at bed time.

As an adult though, I sleep deeply most every night. Wednesday night however was a different story.

We (the husband, the dog & the cats) went to bed at normal time only to be awaken several time during the night. This was caused by various animals in the apt and groupies hanging outside the door of The BeaconTheatre across the street. Sleep breaks at Midnight, 3:00 A.M. and 4:30 A.M. (super annoying on the last because the alarm is going to go off any minute)

The alarm did go off at normal time and up and out to the gym I went. If you don't this know already, I like to work out early so I am in the gym by 5:30ish.

Now I am sure this happens to everyone (and I am here to tell you it is normal), half way through my strength training work out I hit the wall. I kept thinking to myself “ I really don't want to swim today “. There is going to the locker room, changing, showering before, actually swimming, showering after, changing again, etc… I seriously did not want to do it, but I did.  I should have listened to myself, I know better.

If you are dreading working out, or feel so tired that you are having difficulty moving your limbs, GO HOME.

There is a difference between making excuses to not go and being tired. Your body needs to rest and dread is one of those ways to identify that you need rest, that and the obvious chest cold (like the husband has).

Sleep/rest is just as important as getting to the gym. Your body cannot rebuild itself if it doesn't take time to heal properly. Adults should be getting between seven and nine hours of sleep per night.

Went to bed / woke up: 10:16 / 4:52
Total time: 6h 36m

Analysis made by the Sleep Cycle iPhone app.

My sleep graph for the entire night:

I am not here to lecture on sleep. But I will say, pay attention to your body. It knows more than you do, listen to it.

Once I got to the pool, I swam four laps and they were miserable. The pool was crowded, which in turn turned me into miss cranky pants.

Not really a fun person.  A little breakfast changed that as well as a trip to the beach with the dog.  I decided not to feel guilty about not finishing my work out and just recognize the signs.

Excellent sleep last night. Back on track today.

Play hard & sleep well!

Laura