Family Addition: Two “New” Bikes

With Alana getting a full time job in Longmont, which is roughly 15 miles away from our home, and us only having one car, it looked like I would have to find an alternate form of transportation. With my job being only about a mile(?) from our home, there were a few choices.

Obviously, we could buy another car but that isn’t exactly in the budget, although it might have to be in the winter. The bus takes too long and is too risky for a mile commute. Walking is an option but is still a bit of a waste of time. And I only have my motorcycle permit, not my license… plus they’re expensive too. So it seemed like a good old bicycle (so rare in Boulder!) was the best choice. Unfortunately, on our cross country trip… my Schwinn Frontier, the bike love of my life thus far, is stuck with my sister in Pennsylvania because of a broken bike rack. Obviously, there was only one thing I could do… Craigslist!

Schwinn!

So to make a not-so-long-but-boring-story nice and short, I bought two bikes in the last week. The first one I bought on the way to work Monday so I wouldn’t have to walk, and the second I bought on Tuesday night because it was a much better bike.

Magna– Nickname: Not Given Yet – This is one of the worst bike brands in the U.S. It’s very used with lots of wear and tear, as well as a flimsy kickstand and unstable gears. But is was only $60 cash and it was being sold a block away. The bike is $125-150 ish new from Target, so it’s really not a horrible deal, just an awful bike. But it got me to work two days.

Trek– Nickname: Packhorse– I paid $120 cash for this one and it was well worth it. Trek is arguably the most reliable bike brand around (and still reasonably priced). This one has lots of miles and character to it but it still rides better. It’s got Shimano gears and brakes, along with a mountain rack/splash guard, and a retractable metal grocery bin. The front suspension makes for a very smooth ride and although it doesn’t have a kickstand and the brakes are very squeaky, it has a cute little bell.

Today, Amazon via UPS will deliver my new helmet, light, and two bike locks ( a u-lock and a cable lock). Bikes are very popular in Boulder and although mine are not going to be stolen first, I don’t want to risk it. I also think you’re not being intelligent if you ride with a high risk of injury and do not wear a helmet. The lights are a law after dark in Boulder and ten dollars is much better than hundreds in tickets.

Oh well, I’m getting between 2-8 miles a day commuting from different jobs so it’s been nice but my knees are hurting. I’m not cycling expert but I think it’s either because I have bad knees or because I’m not high enough on the bike. The frame is a little small for me, a 17.5, but I put the seat far enough up to create about a 30 degree angle when my legs are fully extended towards the ground. Adam, any advice?

Thanks everyone and support green transportation!

Sep272012

A Walk to Remember

No, I am not talking about that overly-sentimental book/movie by Nicholas Sparks. I’m talking up uphill, climbing rocks, push to get to a Flatiron. Remember that time I talked about how you can use other exercises than using machines for a good leg workout? Forget that. Climb up to the freaking Flatirons. I may have done a leg workout the day before, but that hike accentuated my leg ache more than I can explain. I was hurting the next day, which is always a great thing (if it’s the good kind of pain).

We climbed up to the one on the right

I had made a date with a friend from the nursing home I work part-time at to go for a hike. She told us about Chautauqua Park (where we saw the Reel Rock Film Festival) and how it had tons of trails. We had never gone there to explore any hiking–we had just adventured there once to see those films. Well, let’s just say it wasn’t what we were expecting or what we were prepared for. I, sadly, forgot water for Chris and I (good job there, bud) and we had bellies full of food eaten at the dining hall at the park.

According to my pedometer, it was 4 miles up. It was a steady slow incline at first, and then at the actual flatiron base, it got rocky and steep. My friend was doing it pretty well (she brought water) and suggested we do this at sundown for an amazing scene. Well, we got pretty amazing views without a beautiful sunset to coat the sky. Since it was a Saturday, there were lots of other people, from a group of twenty college boys to couples to dog walkers. Everyone had great trail etiquette and was very friendly.

View to the East

It took about an hour to get up to the top of the flatiron, winding around it, up rocks, and steep hills. Though we were sucking in oxygen the whole time, having a serious case of dry mouth, and cursing our legs for being so sore, we had a great time.

View to the West

The views were absolutely incredible, and I can’t wait to see it during sunset and also when more leaves change.

Leaves slowly starting to change…

We were exhausted afterwards and pretty sore the next day, but it was definitely worth it and we will do it again very soon.

Made up to the top!

Oh and just to throw in here…Misty’s gotten quite adept at walking on small surfaces. Who doesn’t like a kitty picture at the end of a post?

Help, I’m adorable!

Sep242012

Imitating a Table: How to do the Perfect Plank

I hate nothing more than bad form when people plank. Okay, that previous sentence is ridiculous, I hate many things more, for example, olives (maybe). People do this in all sorts of exercises, rush to try to get the “best pump” or the “longest duration” and completely compromise their form. I don’t know how many times I will tell you this, but this will not be the last.

(taken from this blog)

Form is more important than any other part of the exercise or workout.

You screw up form, you screw up your body. It’s very simple. Yet big meatheads or beginners too will push past that to either try to get heavier weight or have no clue what they’re doing. So this will not be a long post. I just want you to perform a plank (one of the best core exercises, reaching the entire core from the upper thighs to the upper abs and everywhere in between.

1. Don’t wear socks. Just don’t do it, there’s no reason, even if your feet are smelly. Take them off or plunk on some shoes.

2. Put your forearms down flat on the floor, in a comfortable position, lining up with your shoulders

3. Ease your legs back, ‘standing’ on your toes

4. Lower your torso and upper legs, so you’re not making a ‘bridge’ with your body, but a nice flat terrain, hmm, somewhat like a plank a pirate would force you off.

5. Hold for as long as possible. Beginners, 30 seconds. Then move to 1 minute, then 2 minutes, then 3, etc. etc. You get the point.

Other tips:

Don’t stick your butt up
Don’t lower your hips
Don’t lower or raise your head
Keep tight

There are variations, too, like side-plank, watch-dogs, and twists. But remember GOOD FORM IS MORE IMPORTANT THAN ANYTHING ELSE!

Sep222012

How to Get Thor-Like (or Wonder Woman-like) Legs without Machines

Sometimes in life, you don’t have all of the resources you would like. When it comes to fitness and gyms, you may not have all the equipment you would like (or think you may need). This is actually something we’ve stumbled upon as the Boulder Rock Gym doesn’t have many (or any) machines, not counting cables. It is very tough to do a leg workout without machines because it’s difficult to isolate and work each muscle of the leg. But where there’s a will, there’s a way, and honey, we’ve got it!

All you really need is 30 minutes to 1 hour. Not bad! As you might have read in our last post, we’re not in the shape we’re used to, so this was a relatively light workout for our standards, but nonetheless, a good leg workout (without machines). Let’s get started.

1. Start with a warm up. Since this is a workout “without machines,” ignore what we did (biked), and go for a run or use a real bike. Try for 15-20 minutes of moderate intensity cardio.

2. Strength time. Get some weights, a barbell, whatever you have. You can always be flexible and substitute for what you don’t have. It’d be great to pull out a jump rope too.

Start with squats. This can be with dumbbells, barbell, or just with your body. I wanna see 10-15 reps, 3 sets.

Chris performing proper exhalation. VERY IMPORTANT

3. We did a superset (meaning performing a squat and then, with no rest, another exercise), matching squats with jumping rope for however long the other did squats.

4. After that, we did (explosive) step-ups with weights. Get something you can step up onto, at least a foot high. You could use a bench, a chair, whatever. I used our couch the other day (oops). So basically, step onto the platform, weight in hand, and raise your other knee as you do so. Let’s go for 8-15 reps, 3 sets, reps depending on what amount of weights you use.

5. And, for a superset, we did box jumps. You can see the “box” in the left part of the picture above. Basically, do as many jumps over that as you can while the other person finishes their step ups.

6. By this point, we’re feeling pretty tired because most of our exercises have been high-intensity cardio. We move onto plie squats, which I covered here. Turn your feet out with wide horse stance, squat, turn left lunge, then turn right lunge. That’s one rep. Again, look at the other post for more details. Try to get 8-10 reps, 3 sets.

7. Finally, we end with deadlifts. This is basically a squat, but you start at the bottom position. Keep your back straight and form pristine. 8-12 reps, 3 sets.

And there you have it. Afterwards, we were pretty exhausted, but we did bouldering for 25 minutes anyways, making our forearms scream. You just need to push yourself to your potential, you can make something great out of any workout. And you didn’t need any machines for this great leg workout! Remember, this workout does not take long. Again, let us know if you have ANY questions, we would really love to help out.

Cheers!

Sep212012

How We Are Going to Get Back in Shape (and you can too)!

So after figuring out our job situation, for the most part, we finally decided that it was financially reasonable and responsible to sign up for a gym membership. Ideally, as a personal trainer and a swim instructor, it’s a common perk of the job to (depending on where you work) get a free membership. As I work at a small scuba diving and swimming school, there is no fitness facility other than the pool, unlike the YMCA that I worked at before moving. Alana has a free membership to the YMCA that she works at but as it is over fifteen miles from home, it’s not worth me getting a membership, so she has that. As I look for another job for some extra hours on the extended weekends, it would be great to find a place with a lap pool where I can start some swim workouts, but until then it’s going to have to wait.

Looking around Boulder of all places, and trying to maintain a budget, we passed up on what seemed the logical choice in 24 Hour Fitness and joined the Boulder Rock Club. 24 Hour Fitness is not the kind of gym that I like to work out at because I am against that chain-feeling in general. At this location, I really got that feeling and, unless I am travelling and need a week pass to a place with everything, I don’t feel any sense of attachment to a place like that where it seems members are more so a person that is counted as they walk through the door. Again, since we’re in Boulder, we wanted to start climbing, but we also wanted a location with a general gym feeling… a locker room, a fitness center, weights, machines, etc. At a reasonable monthly rate for all these services, we took a chance with the BRC. Obviously I sacrificed a pool for the time being seeing as I am still very much so in a second job hunt.

So, having signed up two days ago we made our first trip yesterday. Time to try to get back into shape. Now, to go a little bit more in depth, there were some other factors that made us decide on the BRC. This location was a bit of a premature impulse decision but, in theory, we have no regrets because one of the best ways for individuals like us who are out of shape, but were once in shape not too too long ago, is easing back into things. We were athletes and we have ton of injuries that have healed and some that haven’t healed.

Joining a climbing club, and this location particularly, motivates us to do more body weight exercises and start to re-develop what really matters: joint strength and the like. You can have the biggest strongest muscles with amazing muscular endurance, but that doesn’t matter if your joints, ligaments, tendons, bones, and everything else supporting and interacting with your muscle systems are not prepared to handle the routines that you put yourself through. I know from experience. So we took yesterday at a snail’s pace as an opportunity to ease back in and make sure nothing was acting up before we start to kick it into higher gears.

Here’s our workout, then we’ll talk some more.

At 8:40 a.m. with an empty stomach I applied some Tiger Balm Muscle Rub to my shoulders, upper back, lower back, and neck.

Then we went through about a 30 minute bouldering session at a relatively light pace, doing novice level routes, and earning massive forearm and hand pumps in the process.

Next we moved to the weight room, which is modest, and went through a short and VERY modest shoulder routine. (I have a superior lesion from anterior to posterior in my left labrum so this is always a cautious day, especially first day back.)

1. Standing Resistance Band Rear Deltoid Flies: 3 sets with a fitting band, 15-20 reps a set

2. Standing Lateral Dumbbell Flies: 3 sets with 15 lb weights, 10-12 reps per set

3. Seated Shoulder Press: 3 sets, ascending weight from 35-45 lbs, 8-12 reps

4. Olympic Bar Shrugs: 3 sets, ascending weight from 95-115 lbs, 16-18 reps

5. Roman Chair Dips: 3 sets, body weight, 6 reps

6. Back Extension Apparatus, 3 sets, body weight, 10 reps

Now obviously, this was more or less our workout. We had to keep it short because we had to get to work and because we wanted to ease back into a fitness routine, and this was very much so easing. We hit most of our major and minor muscle groups in our shoulders, namely neglecting our front delts, scaptions, and rotator cuffs, which I rarely miss. It was not a tough workout because our warm up was not complete so I did not want to risk anything. I always warm up my shoulders before an upper body workout, especially shoulders, in order to prevent injury.

Also, we always try to incorporate some core-specific exercise into every workout, even on isolation days. Here is was the back extensions, because my lower back is very weak right now. The Tiger Balm also acts as a sort of warm up although it’s not meant to be a replacement. Why didn’t we isolate back, chest, arms, or legs first? Because I need to make sure my shoulder can withstand a workout before moving to another body part. It is extremely difficult to properly workout any body part when something is not working properly. Your muscles work tandem with one another. If something is out of whack, your whole body will be screwed up. When I further ripped the tear in my labrum, my squat numbers plummeted because I was no longer able to balance the bar with one shoulder. So that is why we started with shoulders.

A complete weight training workout can be perf...

Weight training, brah

Now that it more or less passed the test we are prepared to hit the other body parts, and once they are all conditioned well enough we will begin complex circuit training routines. So my path I am hoping to follow, if all resources are in place, and always injury pending:

1. Mix isolated muscle group workouts with light bouldering and climbing

2. Increase weight and rep range within isolated muscle workouts

3. Increase duration of isolated muscle workouts

4. Begin to build cardio vascular capacity through cardio based workouts (run and bike)

5. Add cardio to muscle workouts through super sets

6. Begin full body circuit training

The ideal workout week: ( I never allow for enough rest)

Isolated muscle workouts every/every other day, i.e. chest and triceps/back and biceps/lower body/shoulders and forearms
Full body circuit training, i.e. Spartacus workout version 1, three times a week
Bouldering and climbing every day in the gym, with these workouts
Cardio-based workouts (bike and run) three times a week

So that might look like: (in no particular order for each day)

– Monday: Chest and triceps in the gym, circuit training session, bouldering

– Tuesday: Back and biceps in the gym, 20 mile stationary bike ride, top-rope

– Wednesday: Lower body in the gym, circuit training session, bouldering

– Thursday: Shoulder and forearms in the gym, 3 mile treadmill run (probably not), top-rope

– Friday: Core in the gym, basketball in the park

– Saturday: back to the start…

I am never good at following those and I kind of ran through that but more or less we will want to start incorporating everything, easing back into our routines while adapting to our new lifestyle and workout resources. In terms of sleep, I try to get seven a night, and I take my vitamins and minerals and try to eat healthy, lots of fish… and dairy. I try to load carbs in the morning and taper off throughout the day, having a protein filled meal at night. I won’t include the scientific explanation for that process unless it’s requested.

But seriously, feel free to ask any questions about our workout or nutritional plan, and PLEASE feel free to ask for some help finding a way for you to get back into shape. Give us your background, resources, and goals and we can make it work. I love helping people achieve fitness goals.

Email us at alana.ppowell@gmail.com

Sep152012

Cardio X: Worth it or Ditch it?

So, a few days ago, I was feeling in the mood to get my heart pumping, but not necessarily go for a run or go to the gym (time constraints + weather + lack of gym membership AT THE CURRENT TIME). Hmmm…oh right! I bought the P90X set for $4 at a garage sale! Didn’t it have some cardio thing in it? Yes, boys and girls, it did.

Sep112012

Holding on for Dear Life

Yes, that’s us: desperately wedging our chalked, cramped fingers into the cracks of humongous rocks, boulders, and man-made wedges. We have started the awe-inspiring sport of rock climbing (thanks to Marga and Megan). It’s an unreal workout, working your finger tips, to your hips, to your toes and leaves you feeling incredibly sore the next day–especially in the forearms.

Boulder Canyon

One of our first days of just arriving in Boulder, Marga and Megan took us to Boulder Canyon to do our first outdoor climbing. We had both done various indoor climbs, just for fun, and nothing serious. This was a whole different story. The fresh air whipping past you as you’re trying to figure out a reach to your next hold, the incredible view from all sides, the real-life feeling that gets you energized–all on nature’s rock. It’s great. You feel giddy afterwards, even us rookies on easy climbs, once you finish, because you look down from the top and feel pretty awesome that you climbed all that (with amazing belayers).

I think our first climb was a 5’6, a standard ‘easy’ one, and it was a blast. Now, Chris is afraid of heights (pretty much the only thing he’s scared of), and he crossed the tyrolian which is two ropes doubled over secured between either rocks or a tree or rocks and rocks which hangs over a river. And then, he goes ahead and climbs up a freaking mountain. Pretty awesome for facing your fears, I’d say. Anyhow, unfortunately we didn’t get pics of that climb, it was so much fun.

Fred using the tyrolian to cross the river

Our next climbing adventure was indoors at the Boulder Rock Club, a totally immersive climbing gym with tons of walls and a pretty unique gym area too. Tons of levels of climbing from 5’3 to 5’12+ (something I won’t be able to even try for at least a year). We had a chance to do a bunch of them, trying out our skill with no fear of falling. We also got to try out bouldering, an activity Chris really loves. It’s just climbing low to the ground (but still very hard stuff), so you don’t need equipment. It’s a killer workout and really fun to challenge yourself with it.

Chris on the rock wall

And finally, I got out on another trip with Marga, Megan, and Fred. We went to Boulder Canyon again, but this time in Avalon. For me, it was definitely a step-up difficult-wise. The climb was a 5-7+ and it was at a slant with less big boulders and rocks to grab onto and more just flat surface with cracks in the rock to jam your fingers into.

The hike there was pretty nice, too, very steep and climbing up rocks (but not exactly rock-climbing). We got to use the tyrolian there too (as seen in picture above).

So on this climb, I struggled a bit more in where to place my hands and feet. It’s not about grabbing as hard as you can. It’s kind of like an art: it’s about grace, balance, and pressure. You just need to lightly snug your fingers onto a hold (even the smallest of holds) and you will find support. I also found that I definitely need to work on my flexibility as I almost pulled my groin as I was reaching up for another hold. But, again, that feeling when you get to the top is great. And if you know me, I love feeling sore or even having tired muscles the day of.

Marga very generously donated her old climbing shoes to me so I am slowly on my way to getting all the gear (kind of an expensive sport). We’re on the hunt for some shoes for Chris. Also, once we feel steady money-wise, we definitely want a membership to the Boulder Rock Club as they have great climbs but also a cool gym with equipment like rings, finger holds, and a rope. I am so grateful for my family introducing us to this sport, it’s something we will DEFINITELY be pursuing.

Sep072012

Work your Glutes Gracefully — the Plié Squat

We all want to better up our buttocks–whether it be to look nice or to gain a good amount of muscle and strength. Either way, you need a path to get there. And now I give you…the Plié Squat (with turns)! It’s good for anyone wanting to build quad and glutes muscle or simply tone. Trust me, it’s a toughie (I’m still feeling the remnants of muscle fiber tears, three days later).

Your Very Own Gluteus Maximus

Just because it sounds fruity and fluffy, doesn’t mean it won’t kick your glutes into gear. And this is not just a exercise for girls, it helps build great muscle which is where a lot of your leg strength comes from. And, anyways, anyone who knows me, knows that I hate gender restrictions and suggestions. Do what you do and do it for you. Usually, it’s just a Plié squat, pure and simple. However, I like add two lunge turns to one rep (inspired by Women’s Health) to really get the heat burning in my quads and glutes. Want some power? Get ready for a Plié!

The Plié Squat (with lunge turns)

You can choose to do this with or without weights (I typically like using a barbell with weight because it’s easy to control)
Attention! Begin in a wide stance, with your toes pointing away from your body (like horse stance, nice wide stance, but remember that toes point outward!). You will look like you are about to do a very wide-stance Plié.
Squat down as low as you can without compromising your form (back should be straight, knees in line with toes, and neck straight). Make sure your knees do not fall inward.
Turn to your left from the squat position, creating a lunge to your left side
Return to squat
From squat position, turn to your right for a lunge to your right side
Return to starting standing position
Looks below for a picture instruction of these steps

That’s one rep. So I hope that you’re starting to see that maybe this isn’t as easy as the name makes it out to be. I usually go for 12 reps (painfully groaning my way there) and 3-4 sets of those reps. You will definitely feel your legs crying of fatigue after this and most certainly feel those muscle fiber tears the next day (and the day after that…aaand the day after that).

Tell me how this went for you! And as always, if you want free consultation or workout plan, feel free to email me at alana.ppowell@gmail.com

Cheers!

Aug302012

Do NOT Touch that Button!

Dread

Let’s admit it: in this day and age, most people have smartphones. Even if you don’t have one, this still applies to you. Most of our work is often connected to our email, which is often connected to our phone, which is often on our bodies at ALL TIMES. It can get incredibly stressful even when you’re not at work, to check your email and boop! a few work emails slide in, reminding about all the tasks you need to get done. It sucks. But it’s also addicting, wanting to know everything that’s being sent to you at all times, wanting to be on top of it all.

For example, I wake up in the morning and the very first thing I do is lean over (groggily) and press my email. A few seconds later, I hear the familiar short buzz, notifying me that there’s something (or multiple somethings) in my inbox. I see 18 New Emails, and my stomach does a turn, half out of excitement and half out of dread. I know there are some things that could be great potential offers, but also some that task more things on my to-do list. Is that the feeling I want to get right in the start of the morning? I’m starting to think not.

So, as my attempts to observe myself and my reactions towards things, I tried to listen to my stress patterns more. There are sometimes where I don’t mind checking over everything I have to do, getting bombarded with emails from “Stop Animal Cruelty!” to the latest work I need to complete that day, and such. But sometimes, I want to be happy in the moment and do whatever I’m doing whether it be cuddling with the kitties, doing some writing, or spending time with my loved ones.

Thus, in order to demonstrate my learned lesson of understanding myself, I tried to follow not always checking it. For example, we were in the gym yesterday, doing a cardio and leg workout. One of our better workouts since we actually had a facility. Not to say we aren’t out of shape, but hey we’re getting there again. Anyhow, I was enjoying the workout, getting into it, having fun and I felt this itch every time I was resting from a leg press or calf raise. What the heck is that? Oh yeah, it’s an itch to check my email, see if I need to get anything done, who’s contacting me, etc etc etc. But I didn’t press it once! I was pretty proud and I was also happy to be in the moment enjoying myself.