Wednesday, December 12, 2012

The Benefits of Weightlifting During Pregnancy

 http://www.liftbigeatbig.com/2011/11/benefits-of-weightlifting-during.html

 

The Benefits of Weightlifting During Pregnancy

Thanks to CrossfitThreshold.com for the photo.
When one thinks of a pregnant woman, images may come to one's mind of fragility, weakness, and cravings for pickles and ice cream. You can thank the early 20th century for this change in the course of human events. Up until the beginning of mega-hospitals, woman engaged in physical activity usually right up to the day of labor if they were part of the working class. My grandfather grew up in Africa, and he told me that the women in his village would literally be working in their gardens and giving birth while holding a third-world squat. That is in a bit of a contrast to the present mindset, is it not?

But is exercise and weightlifting harmful to the unborn baby and the mother? Or, can it be incredibly beneficial to both parties? This article will attempt to draw a conclusion on the topic of weightlifting during pregnancy.

Erin from Xplore Crossfit, 14lb strict press @ 8 months pregnant!
Like with most physical warnings from the 20th century, they are now slowly being reversed, and science is slowly beginning to crawl out of the hole that it dug itself. The science has begun to reverse itself from previous recommendations that women stay off their feet during pregnancy, and rather than suggesting very light cardio, it now suggests moderate weight training. This was once thought that of as a strenuous activity that would result in a premature birth and lower birth weight. Tell that to the hordes of pregnant warriors currently backsquatting at your local gym. It's simply not the case.

In every study I have read thus far, pregnancy outcomes were more favorable in the groups of pregnant woman who participated in exercise vs. non-exercise. In one particular study, significant data included a shorter length of hospitalization, lower incidence of C-section, and an overall improved AGPAR score.

Xplorecrossfit.com
I have talked before about the hormonal response you will get from weightlifting and it relates directly to this current topic of pregnancy. If flooding your body with beneficial hormones like testosterone, HGH, and IGF-1 is beneficial without being pregnant, imagine the positive effects it will have on your baby. I am talking lifelong effects; things like a healthier birth weight, less chance for allergies, stronger bones, and possibly even a lowered risk of depression or other mental disorders. Some research has also shown that physical activity during pregnancy can help lower the risk of gestational diabetes.

If that isn't enough for you, research has also shown that women who continue to train through their pregnancy put on less extra weight than those who do not exercise.  Women who train through their pregnancy also have an easier time losing weight after the pregnancy. This is good information for all mothers who fear the extra weight that pregnancy may leave you with.

Get those heels down!
In closing, I am not suggesting that you hit your training with the same intensity you had during pre-pregnancy, but maintaining a modified version of your current training, under the eyes of an EXPERIENCED strength coach will help you and your child reap the benefits of proper strength training. Think about the long-term positive effects that your training will have on your child's future.

Monday, December 10, 2012

What to expect while I am expecting :)

Sorry I took a little hiatus. I needed some time to balance some things in my life and get back into the groove of things. A little update, I am currently 15 weeks pregnant and experienced quite a few problems in my first trimester. 

Intense athletic training can lower progesterone levels in women. This is why women athletes have a hard time getting pregnant and some do not have a menstrual cycle. For those that don't know anything about this, Ive included the information I have gathered about progesterone and pregnancy. I almost lost my baby, from my first appointment I was high risk and  having to go in every two weeks. The doctor put me on a high dose of oral progesterone with possibility of shots if it didn't work. It made me very. Twice we heard no heart beat...I can't explain the state of panic that puts a pregnant mother in. Low progesterone if the LEADING cause of miscarriage in early pregnancy. Some women can't even conceive because of low hormone levels. Luckily my doctor caught it in time and I am finally out of high risk and can continue normal activity. After taking time off in the gym I am slowly working my way up to 5 days a week. Limited cardio because during pregnancy your heart rate shouldnt be high for longer than 15 minutes at a time with a 10 minute cool down. Makes the cardio classes I was going to like BODYCOMBAT or BODYATTACK impossible to do during pregnancy. Im going to have help keeping this up during the pregnancy. 

What to expect when I am expecting....
1) Meal plans. Im determined to NOT gain 65 pounds like I did with Nolan. The unhealthy weight gain lead to many other problems that could have been dangerous for me and my unborn child. I will keep up with my meals on MyFitnessPal like before and share. Now I will be eating good calories and not trying to burn more than I eat. 

2) Weight gain and photos- as much as I DON'T want to do that part its important that you see the progress. Mainly for the purpose of seeing that it is possible to stay fit while pregnant, maintain a healthy weight, and also how long it takes to bounce back when you take care of yourself pregnant. 

3) Pregnancy Fitness- you cannot do some exercises while pregnant so I will give you alternatives to nail the same muscle group but not endanger yourself or growing baby. 

4) Humor- Why should the funny stories or experiences stop during the pregnancy? Might get even more entertaining for followers. 

5) Tips from experts- I would never want to put false information out there so I will continue to get information from trainers, instructors, certified professionals. 


Information on Low Progesterone: 
taken from : www.squidoo.com/progesteronemiscarriage

  

Why is Progesterone so Important during Pregnancy?

As a result of talking to many women going through miscarriage scares. I have learned a bit about the importance of progesterone and how this hormone affects pregnancies.  As a result, I believe that a number of doctors downplay the significance of supplements during the first trimester.

I am hoping the information on this page will educate women on the importance of progesterone, whether it might be an issue in their own pregnancy and whether they should discuss this issue with their physicians.

I am not a medical professional. The information I share is meant to supplement the information given you by your doctor. If you feel your doctor is not doing enough for you or not willing to listen to your concerns, I strongly encourage you to take what you've learned here and get a second opinion.
Progesterone, Why is it so Important?

the keep-it-simple version

After reading the stories at Saving Babies Online I am really interested in the role progesterone plays in miscarriage. I would just like to pass on a bit of what I've learned in hopes it may help somebody else.

The Importance of Progesterone:
Progesterone is important not only to keeping a pregnancy but also may determine whether or not you conceive. During your cycle, the uterine lining grows thicker in anticiption of a fertilized egg and progesterone helps ensure the endometrium (lining) is ready. Progesterone is responsible for preparing the uterus for implantation. If you have low progesterone, chances are the baby will not be able to implant which may result in a chemical pregnancy. And, low progesterone may keep you from ovulating. Keep in mind that once both estrogen and progesterone levels drop, your body prepares to break down the lining and thus your period begins. If your progesterone is dropping during pregnancy, you are in danger of losing the baby.

Some symptoms of low progesterone:
If you have short cycles (25 days or under), you may have low progesterone. As women age, progesterone may decrease as well. Other symptoms may be severe PMS and weight gain. Stress, whichs stimulates cortisol production, will also decrease progesterone production making conception more difficult and could jeopardize a pregnancy. Progesterone actually produces a more calming effect than cortisol which increases stress. INTENSE ATHLETIC TRAINING CAN LOWER THESE HORMONE LEVELS!

Natural or Synthetic (man-made) Progesterone:
Although I'm reading alot on the benefits of both synthetic and natural progesterone in maintaining a pregnancy, there does seem to be some consensus that synthetic progesterone may cause some birth defects. I haven't really seen that those studies are reproduceable and am unsure how valid they are, but the risk of birth defects should be taken into consideration. Natural progesterone, however, looks to be much safer with no side effects as long as you don't overload yourself with it. Also topical progesterone and injected progesterone seems to be more effective than progesterone taken orally.

Hope this helps

Friday, September 7, 2012

9 steps to eliminating a plateau


Frustrated with your progress? Do you pump iron week after week, only to see the same physique time and time again? You may have hit a plateau.
Are you frustrated with your progress at the gym? Do you pump iron week after week, only to see the same physique time and time again? Do you feel discouraged and disheartened by your progress? You may just have hit a plateau!
PlateauThe human body is incredibly effective at adapting to change. This applies to all types of scenarios and situations, working out is no different. Following the same routine for a prolonged period of time will have nothing but toxic consequences to one's mind, spirit and progress.
A plateau is literally the end result of a fitness rut that no one is immune to. The best way to get over a plateau is to look for signs of one. The most obvious of these signs is the inability to progress at one's goals, regardless of whether its weight loss, weight gain, muscle growth or strength gains. Another sign is fatigue and low motivation. Both of these symptoms go hand in hand, as they are psychological responses by our body. They are a direct result of our inability to progress and to a lesser extent, are caused by over training.
There are several ways to prevent and get over a plateau. The following will provide you with 9 simple steps to do just that!

#1) Rest! Rest! Rest!

If you have reached a plateau or think you have it is important to rest. Taking a week to ten days off from the gym can work wonders. You will come back feeling refreshed and rejuvenated. This is especially important for those individuals who feel tired and unmotivated. Remember, don't just plant your butt in front of the couch and eat wedges – go for walks, spend time with family, do some yoga etc. This is called active resting and relaxation. Use this additional free time to do relaxing, enjoyable and constructive activities. It is important to take short breaks from working out, when one has been consistently training for 3 to 4months. These breaks should last about a week and will assist in preventing a plateau.

#2) Eating Habits:

As you increase your physical activity your body's caloric requirements will rise. This will probably be accompanied by an increase in one's metabolism. 3 square meals a day will not cut it. Even if you’re eating 5 to 7meals/day you have to examine the nutritional value of these foods. If you find that you are hungry in between meals or throughout the day, you are seeing a clear sign of inadequate food consumption. It is also important to make sure that you are meeting your daily protein requirements. If you are looking to pack on some heavy muscle, a rule of thumb is to eat about 1 gram of protein per pound of bodyweight. Remember to eat moderately sized meals, every 2 to 3 hours throughout the day.

#3) Change the Routine

Many people are skeptical about changing their routine. It is a norm to be hesitant of change, especially when things have gone so well in the past. The body is a beautiful object that adapts easily to the stresses it is exposed to. This is the main reason why it is important to modify one's routine every now and then. Changing the routine doesn't mean starting from scratch. All you have to do is take out one exercise, for a particular workout and replace it with another. You should also change the order in which you perform exercises. These two changes, though small, will shock the body and promote greater muscle growth.
A great way to prevent gains from diminishing is to systematically change one's routine at certain fixed intervals. Changing one's routine every 4 to 6 weeks is a great way to prevent the halting of one's progress.

#4) Stay F.I.T.

It is important to not only modify the exercises one does, but also change how one exercises. F.I.T. stands for frequency, intensity and time. These words are golden when it comes to breaking out of a plateau. They can be used to modify one's cardio and resistance training program. Lets run through them quickly:
Frequency: It is important to increase or decrease how often you workout.
Intensity: You should try and increase or decrease the level at which you train.
Time: You should also change the length of time you train for.

#5) Sleep Enough!

Working out and eating a healthy diet are very important when it comes to staying fit and building muscle, but there not your only concern. Your body regenerates and repairs muscle tissue the fastest when your sleeping. It is therefore important to get an ample amount of sleep every night. The average adult should strive for 7 to 8 hours of sleep to ensure that the body is properly rested. The amount of sleep you get has a direct effect on your energy levels as well as how you train. This is very important when it comes to building muscle, so sleep enough!

#6) Keep Workouts Under an Hour

The goal of weight training is to train your muscles to stimulate growth, not murder them. When we put intense pressure on our muscles for prolonged periods of time, our bodies go into a state of catabolism (muscle breakdown). This will usually begin to happen if weight training is done for more than an hour and a half. Consistently working-out for more than an hour will result in over-training. This will lead to the weakening of one's muscles. Studies have shown that the growth assisting hormones the body releases, peak within 30mins of exercise and decline shortly after. Always keep workouts under an hour and if you must, never train more than an hour and fifteen minutes!

#7) Challenge Yourself!

Overloading our muscles results in growth and strength. It is therefore important to assess our ability to challenge ourselves. When we are working out, we must pay attention to the number of reps we perform per set, for a given exercise. If you are able to do 7 to 8 reps on the last set of a specific exercise, you are lifting too light. If you are able to get less than 4 reps, you are lifting too heavy. You must consistently increase weight whenever possible, but strive for 4 to 6 reps on the last set of an exercise.

#8) Don't Over Do It!

The only time our muscles grow is when they rest. It is important to have ample rest before working the same muscle group again. If you did an intense workout you should leave a gap of 7 days before you work that muscle group again. If your muscles are not well rested, they will become overworked and you will become weaker as a result.

#9) When Building Muscle, Don't Go All Out on the Cardio!

When we are training our muscles, we should be doing just that – training them. A common mistake people make when trying to build muscle is to burn fat at the same time. This unfortunately does not work. Keep your cardio limited to 20 to 30mins per session and limit yourself to 3 to 4 sessions per week. Cardio sessions that are too long will negatively affect the body's muscle building abilities. Studies have also shown that prolonged cardio sessions reduce testosterone production.
A plateau is never an enjoyable experience. It can be frustrating and emotionally draining. By paying closer attention to our bodies and the things we do, we can limit or eliminate the potential for hitting a plateau. We all face challenges in this world, working out is no different. By staying motivated, listening to our bodies and consistently pushing ourselves harder, we can accomplish anything!

 http://www.muscleandstrength.com/articles/9-steps-to-eliminating-a-plateau.html

Tuesday, August 14, 2012

Jen Rankin Fitness 360

Jen Rankin Fitness 360

Felicia Romero

Felicia Romero Muscle Building Program

Felicia Romero is an Athlete turned cover model whose looks can swivel heads at break-neck speed. Try her muscle building regimen today!
Felicia Romero is no stranger to hard work. And when sculpting her goddess-like physique she puts her nose to the grindstone until she gets the results she demands.
That's right, DEMANDS. Felicia is kind of a diva when it comes to building her (and every dude's) dream body. She won't accept anything but the best.
Plus, she is extremely picky about form. Felicia would rather go lighter in weight and isolate directly to the muscle than lift like a big brut. And as a 3-time cover model and with four pro wins, she may know what she's talking about - they don't just hand those out on the street corner, people!
If you have the drive of a Mack truck like Felicia Romero and a mantle void of fitness bling, delve into her muscle building program ASAP.

Felicia Romero's Fitness Program





Muscle Building Regimen

When building muscle I increase my intake of carbs and healthy fats, as well as the overall calories that I consume.

Nutrition

Total Calories: 1311   |  Fat: 25g  |  Carbs: 128g  |  Protein: 137g
Meal 1
  • oats

    Oats

    1/2 cup
    Fats: 2 Grams| Protein 4 Grams| Carbs 18 Grams
  • egg whites

    Egg Whites

    5
    Fats: 0 Grams| Protein 12 Grams| Carbs 0 Grams
  • egg

    Whole Egg

    1
    Fats: 4 Grams| Protein 4 Grams| Carbs 0 Grams

Total Calories For Meal 1: 217

Meal 2
  • whey protein

    Whey Protein

    1 scoop
    Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams
  • almonds

    Almonds

    20
    Fats: 13 Grams| Protein 5 Grams| Carbs 5 Grams

Total Calories For Meal 2: 280

Meal 3
  • tilapia

    Tilapia

    5oz
    Fats: 2 Grams| Protein 28 Grams| Carbs 0 Grams
  • Broccoli

    Broccoli

    1 cup
    Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams
  • oats

    Oats

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 3: 233

Meal 4: Post Workout
  • whey protein

    Whey Protein

    1 scoop
    Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams
  • oats

    Oats

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams
  • banana

    Banana

    1/3 cup
    Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 4: 305

Meal 5
  • chicken

    Chicken

    5oz
    Fats: 1 Grams| Protein 37 Grams| Carbs 12 Grams
  • Green Beans

    Green Beans

    1 cup
    Fats: 0 Grams| Protein 3 Grams| Carbs 14 Grams
  • yam

    Yam

    3oz
    Fats: 0 Grams| Protein 1 Grams| Carbs 23 Grams

Total Calories For Meal 5: 276

Note: I drink up to a gallon and a half of water every day.

Training

Day 1: Heavy Shoulders
Day 2: Back/Calves
Day 3: Hamstrings/Glutes
Day 4: Rest
Day 5: Light Shoulders
Day 6: Rest
Day 7: Heavy Quads