How-to: Get Your Back Back After Baby

Hey new moms (and not-so-new moms)!  How is January treating YOU?  Are you considering joining the crowd of “resolutionists” and getting back to fitness after newborn bliss?  That’s awesome!  Strange as it might sound to a brain addled by sleep-deprivation, getting some regular physical activity into (or back into) your routine can actually improve your energy levels and enhance your sleep quality – two very important considerations when you have a tiny human to take care of!

This week I’m going to explore my top five tips for taking on fitness safely and effectively, so that you can look forward to your new #mombod and being #momstrong.  I’ll make it a quick read, too, because I know you’ve got a lot on the go these days.

To make it even faster to take in this material, you could also watch this week’s Instagram series or read the Facebook posts on my post-partum approach.

Continue reading “How-to: Get Your Back Back After Baby”

Advertisements

Five Essential Elements of Efficient and Effective Program Design

Okay ladies and gentlemen, boys and girls…we’re at the mid-way point of January (what?  Already?!).  How are the workouts coming along?  Last week I talked about key exercises to include in your resistance training routine, to increase your muscular strength and endurance.  I’ve also spoken about all of the various other components of fitness, of which muscular capacity is just one component.  I’ve even told you how to make exercises easier or harder, with exercise regressions and progressions.  What could possibly be left for me to talk about?

It’s time to put it all together with efficient and effective program design!  I’ll talk about the five key components of workouts, so you’ll know exactly what to do inside the gym and out, when, why and how (and maybe we can have a silly week to poke some fun at what NOT to do at the gym – incriminating photos and memes abound.  Please tag me on social media – @thegoldengrahamgirl – in any you’ve got to share!).As per usual, I’ve summarized this post in this week’s Instagram series and Facebook posts and I look forward to your questions and comments.

Continue reading “Five Essential Elements of Efficient and Effective Program Design”

How-to Get Your Gym On: Key Tips for Fitness Programs

Here we are, first week of January.  Happy New Year!  How were your holidays?  Totally amazing, right?  You’re well-rested and well-fed and ready to CRUSH your goals for 2019!

How many of you have been to the gym this week?  How many times?  Or do you avoid it because it’s crazy town?  The wait for the squat rack is a lineup longer than a Black Friday sale at Best Buy?  I feel you.

Or maybe you’ve been steering clear of the gym because you’re not exactly sure what you’re supposed to do while you’re there.  Run endlessly on a loop without actually getting anywhere, like a hamster?  Grunt explosively in between taking selfies in the gym mirrors while you practice your posing and search for the best lighting to create muscle definition?

Never fear!  Everyone you see strolling nonchalantly around in spandex (in public!) had a first day in the gym.  The staff at the gym are there to provide guidance and direction (and if they don’t, it might be time to find a new gym!).  Seasoned gym-goers are usually more than happy to help and impart their vast (ahem) wisdom and knowledge.  Just don’t interrupt in the middle of a set to ask questions or for a spot.

To help you ensure that you make the most of your time in the gym, I’ve created this week’s Instagram series and Facebook posts on the foundational exercises that a well-rounded strength training program should include.  Now, ALL of these exercises do not need to be included on each and every day, but they should be distributed fairly evenly across your total workouts for the week.

Are you ready to get your sweat on?  Grab those headbands and legwarmers and let’s get ready to read!

Continue reading “How-to Get Your Gym On: Key Tips for Fitness Programs”

Booked for Bali

I’m excited, and I just can’t hide it!  I’m about to lose control and I think I like it…..whooooooooaaa YEAH!  Um, actually scratch that.  I’m not about to lose control (at least, I hope not).  But I am about to go on vacation (and boy, am I ready for a vacation!).  As I mentioned in this post, I just finished a pretty intense strength training program, not to mention work has been INSANE lately.  Some time soaking up the sun (and maybe even getting a new bikini or two to recognize the positive changes in my body as a result of said strength training program) in a tropical setting is just what the doctor ordered (or what the doctor would order, if I needed to go see one).

So, where am I going?  Drumroll, please! (Man, I love this “jump break” thing to cause suspense – or maybe I’m just losing readers who aren’t interested enough to click through?)

Keep reading

My Sports & Training History

Competition PoolMy chief athletic background is in competitive swimming, up and down the lanes in a regulation competition pool as fast as I could go.  I performed reasonably well at the provincial level but certainly never on a national level and my amateur competitive career fizzled out after less than one semester at the varsity level in university.  I returned to swimming as an “adult” (and I still use the term loosely when describing myself) as part of the Masters program (a sanctioned swimming body for recreational and competitive athletes aged 25+).

I took up running as a sport (as opposed to a cruel & punishing form of cross training for swimming) in my first year of working full time after university graduation.  It seemed like a very “adult” thing to do.  I’m pleased to say that my very first road running race was a full marathon (42.2 km or 26.1 mi for my American visitors) because that’s just really how I do things: go big or go home.  I’ve now done three full marathons, seven half marathons and a handful of ten-mile and ten-kilometre races.  I still enjoy getting out for the occasional jaunt, but I’ve hung up my laces in semi-retirement for the tenure of my assignment in the ROK (Republic of Korea, also known as South Korea and not to be confused with the aptly-named Democratic People’s Republic of Korea, our neighbours to the North).

Keep reading