Tag Archives: training

New Projects on the Way

Hey Hungry & Fit World,

With everything that’s been going on around the world and in our lives, we’re trying to stay in positive spirits and have some fun. You know… make the best out of everything because that’s really the easiest way to be happy and healthy. We know that there has been a lack of content lately on the blog. That’s going to change quickly and to make sure we always have enough ideas, PLEASE, let us know what you want! You can either leave a comment below or send us a form of direct message. 

How can this not make you smile?!

How can this not make you smile?!

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How to Train in the Winter

It can be not-so-fun to train in the winter. Your skin is dry, your hands are freezing, and your muscles won’t warm up. We’ve teamed up with PowerBar to bring you some much-needed tips and guide points so that you can train in the winter. Team Elite athlete and American long distance Josh Cox has come up with the following:

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Limiting Factors: The Keys to Your Success

In this video, Hungry introduces a concept that has helped him reach high levels of competition and build stronger professional and collegiate athletes. If you ever train with him, you’ll surely hear “limiting factors” be thrown around often, instead of strengths and weaknesses. It’s the key to his strategy to help not only performance athletes, but also the average Jack and Jill. Find out what is preventing you from reaching your goals, target them, and improve drastically. 

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Personal Training: Choosing a Specialty

There are tons of personal trainers and fitness coaches out there. As a health-seeker or enthusiast trying to get in your best shape possible, you need to find someone that has the knowledge to work with you specifically, and the ability to relate to your goals. As an aspiring fitness professional, use a specialty or specialties to increase your marketability and continue to train the clients that you enjoy working with for longevity in the industry.

In this video, Fit addresses all of you looking for the right trainer to reach your goals without spending a ton or wasting money on trainers that aren’t right for you. Hungry uses his experience to explain to new trainers how they can make themselves more desirable by finding area where they excel. 

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Q&A: Training for a Tough Mudder… With an Injury?!

One of our most involved followers asked us for some advice on changing his training program for a Tough Mudder obstacle race in order to take a foot injury into consideration. He has been putting in a lot of work at the gym lately but without the ability to run or jog, can he still be prepared for this huge challenge? Hungry and Fit talk about creating realistic goals, a program to compliment those goals, and taking care of that injury so that it doesn’t become a larger issue down the road. We also tackle what are the most important areas to develop for Spartans, Warrior Dashes, and the like. 

Watch the video here!

We tried to cut it down a bit, but Hungry is so long-winded! Who knows, there might be tips in here that will help you if you’re looking at tackling a big challenge!

Us after a Warrior Dash

Us after a Warrior Dash

My Future Plans (Being Organized, Be Ambitious)

This might not be so inspiring for some people. This definitely won’t be so interesting for most. However, I want you to NOT take this as me talking about myself. I hope that readers get something more out of this post. It will be a quick one that lacks depth and details (about me) so don’t worry about it being painful to read. What I am trying to do is motivate others to keep going, keep pushing and continue to grow. No one is perfect and no one can be perfect. However, there is always an opportunity to increase your abilities and learn more. I could say I am the best swim teacher in the world. I can say that my body is an ancient Grecian sculpture. But that isn’t true and the most important thing (what a great word, right?) is that I know that. ME!

Rawr from H&F

Rawr from H&F

Once upon a time in the great land of fire, Uchiha Itachi told Yakushi Kabuto that “those who can’t acknowledge their real selves are bound to fail.” (My translation. And, yes, I am quoting the manga, Naruto. Uchiha Itachi is my hero! All rights to Kishimoto.) It is important that we know who we are, what we are capable of and that of which we are incapable. Once we can honestly assess this, it is our responsibility to decide whether we want to improve, regress or maintain ourselves. I personally have an obsession with continuing education. I am not a perfectionist, it is too lofty to be called ambitious, I believe. Nevertheless, I strive to improve. For example, I do not “do CrossFit” nor do I have much interest in doing CrossFit. However, as a professional and passionate member of the “fitness community” I want to become a Level 1 CrossFit Coach so I can give a better recommendation, or lack there of, of the program. That’s just an example.

Alana as Lara Croft from Tomb Raider for Halloween...always trying to improve for strength and agility!

Alana as Lara Croft from Tomb Raider for Halloween…always trying to improve for strength and agility!

With that being said, I am going to do myself a favor and outline my future plans. I will be focusing on remainder of 2013 and 2014, without releasing any confidential information. (There may be a lot of… secrets.) I hope that this will urge to do the same. Evaluate where you are and where you want to be. Highlight your strengths and weaknesses, then use those to make plans for yourself! This is an awesome way of staying honest, organized and motivated. So here we go… try to do something like this!

I want to focus on two areas… physical goals and educational goals. I have my college degree and plenty of certifications but I want to be capable of doing more and helping more people. I have a body that I am content with in many ways but I get bored if I don’t push myself. Those are my two categories and I will break those down. (I am very happy with my “family” and I have no desire to change it aside from the addition of another four-legged friend a few months into 2014.)

But ummm look how cute I am

But ummm look how cute I am

Physically, I want to push my body despite a significant labral tear in my left shoulder. I want to actually try counting macronutrients and prepping meals, even if it is only for a few weeks or months. I want to increase strength in my legs and back. I want to hold my human flags for longer and perform muscle ups without using any momentum. I want to exercise my core more and start to improve my cardiovascular system by swimming and biking more. I want to return to the rock gym and really improve my grip strength and relative strength. I also want to increase the size of my upper and lower arms, and my chest. Last but not least, I want to maintain stability and prevent injuries (further injuries) in my shoulders. I’ll experiment with different exercise splits and regiments to achieve these goals. I want to also become a more active ISAFIT coach for iSatori and help Hungry & Fit grow so that it reaches more people.

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For educational goals, I want to continue my education in scuba diving, swim instruction, and personal training. I hope to become a Level II ASCA Coach. I aim to become a Swim Schools International Teacher Trainer as soon as possible. I want to start diving more and eventually, maybe even in 2014, become a Scuba Schools International Dive Instructor. (I need more specialties and to… dive MORE!) I also am interested in becoming a CPR/First Aid/AED instructor! I love teaching. I know they say those who cannot do, teach. I disagree. And that’s the end of that. Those who can do and want others to do well also… teach. Finally I want to expand on my personal training skills and become a USA Weightlifting Coach, at the very least. I know it is a lot on my plate for 2013/2014 but if I focus and allocate my time and money properly, it is possible. I also want to get my motorcycle license; my permit is covered in dust. That might happen as early as next month.

Learning from a master triathlete swimmer!

Learning from a master triathlete swimmer!

In terms of work, I want to make the Swim School of Boulder the cornerstone of the greatest aquatic training center ever! I also want to help the Longmont YMCA grow into an even more necessary part of the community. Obviously, Hungry & Fit is a given. I want to create a Hungry & Fit team that can spread amazing knowledge and motivation to EVERYONE.

Like I said earlier, I will avoid major details and will not even think twice about what I forgot. I could just be content with what I do, but that’s not like me. Life is relatively short and everyone has their own path they want to follow but mine involves learning and spreading that knowledge… always. I will keep you updated on my goals and how I am doing in achieving them but I hope you do too! List some of your goals in the comment section. Let us know areas that you are good at but still want to improve. I respect that. No egos around here. Much love and stay hungry and fit!

Supplements/protein for us to get ready for beast mode

Supplements/protein for us to get ready for beast mode

Packing on the weight

Packing on the weight

Using Olympians as motivation for my own swimming

Using Olympians as motivation for my own swimming

BONUS KITTY PIC

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Never Compare to Others in the Gym

Never ever compare yourself to others in the gym. Heck, don’t compare yourself to others in other parts of life, too! I have always had trouble with this. I’m a competitive person and also a critical person. I’m very tough on myself and expect the best. This can be a deadly combination if you let your focus stray outside yourself. It can initiate a viscous self-hate cycle where you never achieve anything you want to and always harp on yourself for doing something wrong or being weak. Don’t do this. 

Creep shot of Chris' back from last night's workout...spoiler: he's not doing a back exercise

Creep shot of Chris’ back from last night’s workout…spoiler: he’s not doing a back exercise

I typically workout with men…as in Chris and some of our friends. This makes it doubly important not to compare yourself to who you may be working out with. I’m not saying to not draw inspiration or motivation from others–that is most important! It is great to have a partner who works hard and keeps you working hard as well. However, if it comes to a point where you’re comparing your strength, body composition, or speed to that person, it can get rather unhealthy. Even past unhealthy–dangerous. If I tried to compete with Chris on any strength exercise, tried to match his squat, I’d be snapped like a twig from the weight.

Triceps shot from a recent workout

Triceps shot from a recent workout

It’s important to understand your strengths and limitations before you barge into a workout. Are you ready for that heavy weight? Are you reaching too high? You need to re-evaluate why you’re working out and what you’re working out to. Write down your goals and write a healthy, safe way to get there. Sure, I want to get back into lifting heavy, but I’m not going to jump into huge weight right away. That’s a ticket to injury. I may be comparing myself to other strong-lifters and wanting to go farther faster, but I am me, and this is where I’m at right now. I’ve taken long steps to realizing this and saying this to myself. Understand who and where you are and understand how you can go forward.

Back shots, before and after

Back shots, before and after

If I compared myself to all the expert climbers in Boulder, I’d feel absolutely down in the dumps, angry and disappointed. However, I’ve only been climbing for months compared to them. Why on Earth would I compare myself to them? If you let yourself get caught up in the emotion of envy and self-hate, you aren’t going anywhere with your fitness goals. I remember a time when several workouts have been ruined by my bad attitude of comparing to others and my mood goes to the sharks.

Leg shot from a workout a little bit ago

Leg shot from a workout a little bit ago

Learn from this. Don’t compare to others around you. Compare to yourself. What did you do yesterday? What can you do today? Challenge yourself. Work hard. Train with a purpose and never, ever give up. Stay focused on yourself to stay hungry and fit!

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BONUS KITTY PIC

double head kitty pic

double head kitty pic

Fat-Roasting, Glute-Burning Leg Circuit

After a 2 mile run around McIntosh Lake (see the run here), I decided to get my leg workout in the fast, no-break circuit kind of way. For this, it’s best to find yourself in a park, a beach, a backyard–somewhere with some space. But of course, if you’re locked in an apartment in an Alaskan winter, you can always modify it for small space too. This is a great workout for those who have little time and want high intensity. Let’s do it!

Lock n Load Legs Circuit

1. Lunge 20 feet (or for 20 seconds). You’re going to lunge yourself to your first “station” in this circuit.

2. Scorpions until failure. These work the hamstrings. Go on all fours, lifting one bent knee up and down behind you. Do it until you can’t do another rep. Switch to other leg.

Quadruped hip extension

3. Lunge 20 more feet to the next station (or 20 seconds). Think about a triangle as a formation that we’re doing (the stations set up in that way).

4. Plie squat until failure. The link has the best full description. Start in horse stance, squat down, then lunge left and then right! These are killer on the glutes and quads. Do them until you drop.

5. Lunge 20 more feet to next station (or 20 seconds stationary). ‘Nuff said.

6. Step ups until failureFor this, I had a little grassy incline that I used. If you’re at home, you can use a chair, a couch, or a coffee table (just don’t tell your partner!). Or at the beach, build up a little sand incline. You get the idea. Step up and drive the knee up every time. Until you can’t step up another time!

A super blurry older picture of me performing a step up

7. Doggies until failure. For this, you’re on your hands and knees again. Kick your leg back and then a full rotation around back to starting position. This targets your glutes. The more you do, the more those muscles will tighten up. Do them until failure and then right away on the other side.

And repeat as much as you have time for. Again, this can all be done stationary in one place. Just try to keep it non-stop. You can rest and have water in between the whole sets, but to get that burning, cardio effect, just keep going! Have fun and stay hungry and fit!

You Can Train Your Cats Too

I have always been a dog person. Not to say that I was a cat hater, but if given the choice of feline or canine, I would always go with the dogs. I am an animal lover, thus I do enjoy cats as well, but they never seemed as approachable or personable as dogs did. I’m still a huge dog person, but now I’m a cat person too (somehow that makes me sigh). Since I’ve gotten our kittens, I’ve learned to love them. Instantly. And now I see that they aren’t so different from dogs after all. Especially Nymeria.

Sleepy Nymeria

Sleepy Nymeria

If you’ve read about her, you’ll know that she acts like a dog, rough housing, and cuddling, and afraid of nothing. Sajah, our newer kitten, behaves like a dog when it comes to food…and he’s become quite the cuddler as well. I’m drawing the connection between these two species for a reason. Dogs are trained right from when they are of puppy age (if possible) to sit, lie down, come, and so forth. Rarely will you find people training their cats this way. Sure, they might urge them towards a litter box when they’re young (although they are born with the tendency to go to the bathroom in a confined place), but when do you ever hear of someone training their cats as you would dogs?

Rarely. And I ask, why? Why should dogs be trained to do certain tasks or tricks but not felines? It doesn’t make sense to me. It just seems to be a cultural thing to just train dogs and not cats. With Nymeria, we’ve been training her to do pull-ups on her cat tree since she was young. Even though she’s smaller than Sajah (and was smaller than Misty too), she can use her upper body wiry strength to get out of a bind. That was just a little thing.

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Up until the kittens, I’ve only known how to raise a dog. So I am raising the kittens like puppies. I’ve begun a training regimen with both of them, and I try to keep to it every day. And guess what–they’ve learned commands incredibly fast. At the same speed or quicker than dogs that I’ve trained. So there’s to people who think that cats aren’t made for training.

How do you train them? Some might ask. All I do is cut treats into small pieces (we use “Greenies” for good kitty dental health) and have them follow different commands. It can be tough and hectic training them both at the same time, but if one starts interfering just plop them somewhere else. Say the commands and show them what to do until they understand.

Random window pic

Random window pic

Both Sajah and Nymeria know “come” although they don’t always choose to follow that one without treats. Nymeria is an expert at “sit.” She does it on command without treats now and understands the word. How did I get her to understand? I would say, “Nymeria, sit” and then position her body in a seated position. Eventually, she connected it and put it together.

Nymeria, sit!

Nymeria, sit!

Sajah,  on the other hand, is an expert at “up.” He knows even by the hand gesture of patting the couch that he will jump up right beside me. He picked that one up quickly and does it frequently whenever I ask. Of course, he’s hoping for treats, but it’s great that he will do it without them.

Sajah en route to command "up!"

Sajah en route to command “up!”

It takes time and patience, as all thing such as these require, but I think it’s worth it. Some may call it odd or strange, but I believe it’s due to culture that people don’t train their cats. It’s simply not the thing to do. So break the pattern, get with your kittens, and give them a few minutes of training every day so they can become intelligent, task-managing fiends!

Cheers!