I cannot stress it enough, how important it is to log your meals when you are training for a specific goal that has to deal with weight loss, muscle gain, body fat loss or maintenance.
Most of the time people will think they are eating perfectly healthy, they don't understand what they are doing wrong when they aren't meeting their goals. To them, they are doing everything right. At this point I ask if they are tracking their mealsÃ¢â¬Â¦.of course not.
It takes further investigation on where things can change, but only when every single thing is logged or written down. Specific measurements and amounts will determine where things are going wrong.
Most people don't realize that it makes a difference. My clients will tell me they are eating fruits, veggies, sweet potatoes, and lean meats but haven't budged. Once I see their meal plans written down for a week I see they are eating way too many fruits, way too much sweet potato right before bed time and only one lean meat or protein source per day. So as far as what they are putting into their body they are eating healthy, they aren't eating junk food or cheating on their dietsÃ¢â¬Â¦they just aren't eating correctly. Too much of some things and not enough of other thingsÃ¢â¬Â¦.it does get confusing on how to structure meals but if you have a good coach or trainer they should really be able to help you.
If you don't, bodybuilding.com does have a ton of great articles. But I also recommend The Nutritionist App, it's easy to log and you can scan foods in that aren't on the database. You will be able to see how much fat, carbohydrates and protein you are consuming. You need all three, this is very important for any goal that you may have. Even for fat loss. Most people fail there. They think they need to eat fat free when in reality they need fat. Healthy fats helps our bodies NOT store the unwanted fat. So don't be scared of fat Anyway, check the app out. It's available for iPhone and samsung users!
I wanted to take a minute here to talk about overuse injuries, most commonly tendonitis! For those of you (and me), who are doing a lot of barbell work, a lot of heavy gripping and not enough stretching or working on mobility tendonitis will creep right on into, usually the elbows, but it can also lead into the shoulder. I know this because I've dealt with it and am currently dealing with it. If you've ever had it you know how painful it can be. To the point where you cannot even hold a coffee mug up in front of your face, which you and I both know that's unacceptable. That coffee NEEDS to get into our mouths! HA!
About two years ago I had it in my right elbow, so bad I couldn't hold my coffee mug, squeeze my shampoo bottle, or even buckle my seat belt. It came on slowly but then got pretty bad, pretty quickly. When you are (which I do) consistently gripping on barbells, the tendons get overworked, not a lot of rest time because the muscles surrounding get so tight that the tendon never actually releases all the way. This is where STRETCHING becomes so important. You really need to spend time stretching and also using mobility tools such as a lacrosse ball to really dig in there and release the knots! Well eventually it went away, but it took about 9 months. The root of the problem wasn't taken care of, it started in my neck and traps and I had no idea. I was focusing on my forearms. So once it went away in the elbow it worked it's way to the shoulder. I really focused on using the lacrosse ball to work out my traps and my neck during my warm up and after my workouts, I also focused on my upper back and opening up my shoulder blade to get the ball underneath where all the knots hang out!
About 9 months later, it's now hiding out in my opposite elbow. Sometimes I feel like I can't catch a break! So I like to blame it on getting old..HAH! However the truth is that we (I) forget to work on stretching and mobility when we feel great Once we are in pain it's like we never stop working on it.
So my point here is, take care of your body while it feels good (even through it's hard to remember because we don't have pain poking at us) to prevent this pesky overuse injury!
Do you have a training schedule?
Did you know that having a set schedule is beneficial to your success? Just like we have a schedule at work or school, we know when we are supposed to be there, give our time and dedication and when we are finished we get to relax. It's in our daily routine and just something we must do.
Now, think about doing this with your training. Plan and schedule it into your day. Make it a part of your routine and life. Othwise you will begin to make excuses "I don't have time" "Well, after work I was too tired" and the excuse list will go on and on and ON.
If you schedule it and have set days and times then you are less likely to skip because you know that if you work hard in the gym Mon-Wed, that on Thursday you get to relax. And then on that day you can schedule other things for yourself like dinner dates, or salon appts. No excuses!
Make it a routine! You got this!
Wow. That was brutal. But at least I can say now that I have done a 1/2 marathon and it does feel great to accomplish that.
Yesterday all of the CrossFit gyms in our community came together to honor the men, and dog, that we lost last month in the chinook crash. It was called the 31 Heroes WOD, a huge fundraiser where gyms across the US gathered and raised almost 300,000$ for the families of the fallen HEROES. I didnt feel sore this morning, but I am pretty sure that the 105# thrusters, and 25# sand bag 400s are the reason my legs felt like cement bricks today!
Needless to say, I just ran. I wasn't trying to run my heart out but I also was not trying to be a slacker! My only goal was to break 2hrs. and I did! 1:59:49! I have no desire to do another one!
I am in some serious pain tonight, icing my entire body and staying on the couch!! REST AND RECOVERY time, so I can get back to training this week!
Sometimes...well most of the time, its tough to keep up on the social media, take care of my kids ( 2 doggies ), a house, and run a gym. So I know I am not on here nearly enough to answer everyones questions. I thought I would take the time to answer one of the comments on my page because it was a good question and I am sure more than one of you are wondering. "How did you get where you are today, professionally and physically" I think I will address the "professionally" aspect in a different post
It did NOT happen over night, thats for sure!
I ran track and cross-country when I was in highschool, I ate cereal, macaroni and a lot of PB and J! I drank soda, and ate ice cream....typical kid!
When I started college, I went to the gym maybe once a week as a social hour. I ate boxed noodles everyday and my breakfast staple was Cinnamon Toast Crunch.
In 2004, I watched a video of my friend competing in Womens Tri Fitness and was "wowed" I wanted to do that! What I did realize was I would need to change my eating habits A LOT and start working out EVERYDAY. I remember GAGGING down protein shakes, and taking an HOUR to eat my food and gagging on that too. It was awful. But I stuck with it and somewhere along the way I stopped gagging, it didn't take as gross anymore and I began to enjoy it. I felt better, healthier!
Finally in Nov 2005 I competed in my first Womens Tri Fitness event! I was proud for accomplishing a goal, and I loved the thrill of competing. But of course I missed my crappy food so I fell off the bandwagon, just like anyone else did. After so long of eating so well I got really sick from all the "normal" foods.
Over the years I have realized there is no "off season" and you will only feel good if you just eat clean all the time. Of course I like to indulge once in a while but being consistent with healthy eating makes me feel good, perform well in my workouts and stay lean. I enjoy creating new recipes to keep it interesting so I never get bored with my meals! Finally, 6 years later am at the point where I rarely crave bad foods/junk foods and if I do, then I allow a cheat now and again. If you stick with it, it gets easier, eventually. But remember, I have been doing this 6 years now....and in the beginning it WASNT as easy! Write down your list or pros and cons to a healthy lifestyle and stick in on your fridge as a daily reminder to make healthy choices!
Life is hard. Goals are hard. Thats just a fact.
You have to work hard to make money to pay your bills, keep a roof over your house and food on your table. The same thing goes for accomplishing goals: HARD WORK. No matter what the goal might be; maybe you have a long list of "to-dos" before the day is over, or maybe you have a long term goal of loosing 20 pounds. Either way, there is going to be work involved, planning, prepping and executing.
The more routine you get with this, the "easier" it will feel because its just something you are used to doing. It will become part of your life therefore it will not feel as hard but to other people looking in they will see how hard you work.
Sometimes I have to step back and think about all the things I do to stay in shape and be healthy. To someone starting out I am sure it looks crazy- but to me, now that I have been doing it so long its so routine and feels so natural and easy now. But really it is a lot of hard work- I am just so used to it!
So for everyone out there who has a goal, whatever it may be...my advise is to never give up, keep working as hard as you possibly can, because eventually it will become part of you, your routine, and it will feel "easy"-- that is when you start really achieving some great things! So stay positive and get through the tough moments just like the saying " Nothing ever gets easier, until it gets harder" so true for everything!
Not feeling as motivated today? Maybe a week has passed and you are really feeling under the weather. Sometimes we just need a BREAK.
It is okay to take a break from training. Especially if you are feeling more tired, emotional, on edge, more sore than normal or just down right not feeling it!
There is such a thing called over training and usually if you are feeling these symptoms it is either from 1. over training 2. diet or 3. stress (and yes, not getting enough sleep is a stress).
All three of these things that I listed can derail your health and fitness goals; weight loss, and muscle gain.
So if you begin to feel more tired, cranky, and just down right not into your training then I say, TAKE A BREAK. One or two days off to regain yourself, rest up, refuel, and rehydrate is NOT going to kill you. And its going to set you back much less than if you continue to overtrain and not see results.
I wish that I could personally go to everyones bodyspace that has listed me as inspirational and let them know that they are inspiring me!!! But that would just take WAY too long, so for those of you out there who do have me listed....THANK YOU! When I get the email in my inbox that a new person has listed me, first I SMILE...really big! Then I think "wow"....thats one more person that is looking up to ME for inspiration so I better keep on working hard, dig deep in those workouts, think twice about wanting a cheat meal, and get in that extra rep when I THINK I need a rest break! You guys are encouraging me to be better at everything so that I can continue to inspire YOU! THANK YOU THANK YOU for keeping me on my toes!! Danny J, Aubrie Richeson and I have been challenging each other to weekly workouts. Now, because we have been doing them through videos and notes on FB, SO MANY others that are apart of our pages are becoming inspired and actually DOING the workouts a long with us!! I love it. I love hearing how they fell on the gym floor when they finished, how they said it was the hardest workout they have ever done....thats HARD work, thats PUSHING yourself.....just another example of the "wild fire" effect that INSPIRATION has on us!! Make sure you add all of our FB pages if you want to "play" along in our challenges Danny: http://www.facebook.com/DannyJNoExcuses Aubrie: http://www.facebook.com/AubrieRichesonFit And ME! http://www.facebook.com/jaquelyn.kay.kastelic Lets all keep on, keepin on with the spread of the infection INSPIRATION!
As you all know my love/addiction for CrossFit....I am a complete junkie for it
I train all of my clients from home out of our garage gym, which is completely outfitted for anything and everything CF style!
My husband I both have had a goal to open and run our own CF gym. At first we thought this may be years and years down the road but recently realized that our love has been spreading like wild fire and now I am to the point that I have enough clients that we need to get the heck out of the garage and move into a space. More space is going to allow the clients to have more room to work on their olympic lifting which is such an important part of CF. Not only that but to get more people in the door and continue to build a great, motivating family. A couple of weeks ago we decided to go for it. We sent in our affiliate application, started looking for warehouse space and wrote up a business plan in hopes to get a SBL for the rest of the funding needed to start up. We just hear back yesterday that CrossFit Unrivaled as been approved (of course we still have to pay the affiliation fee/provide insurance/business license before its OFFICIAL) and are SO excited!!! Our business plan is still currently under review.....waiting is so nerve wrecking! But we think we are getting closer and closer to this reality!!!
We are hoping in the next couple of months to be opening up. Please pray, cross your fingers, whatever you do to send people good luck We appreciate it!!
And if you are ever in the Virginia Beach area come and visit!
Check out my site: www.kscgaragegym.com
What I mean is this....
Crossfit is scalable for every person, young and old, in shape, or very out of shape. A good coach will help any person, no matter what their age or activity level find the correct movements and start them out slowly enough so that they gain control of their bodies, learn the movements correctly yet are still able to challenge themselves.
Now....everybody isn't for Crossfit means: some people just DO NOT like to sweat, do NOT like to work hard, do NOT like to push themselves. Or they don't care to get stronger, faster, more fit...they just want to LOOK fit (there is a difference).
When finding a good Crossfit gym:
The coaches will make you go through a fundamentals course first, before letting you jump right in. They might let you do a free intro class, but this workout will consist of movements that they can teach you quickly and easily. They will not let you do a movement that you are doing with wrong/bad form. And most definitely will not let you just jump into a workout with movements that you have never done or never been coached on.
A good coach will focus on form over speed.
A good coach will make you feel welcome, be friendly and excited for your new journey in their gym!
I recommend testing out a couple of gyms before you decide which one to make home.
Crossfit will hurt me.
Not necessarily. Now, doing ANY sport, or any exercise regime there is always a RISK of something happening. But even in our daily regime of life, we have that risk as well. People are TOO quick to blame Crossfit. If you have a good coach, they will watch you like an eagle to make sure your form is the best that it can be. Good form, good hydration, and a clean diet are all keys to staying injury free.
We can slip, trip, and fall anywhere....in our kitchen, on our stairs, outside.....one day it just may happen at your Crossfit gym....that doesn't mean Crossfit did it to you! lol.
This is my favorite:
Crossfit is just cardio.
Yes, most workouts are high intensity. And yes, we get our "cardio" in with our workout and all in less than 20 minutes so we don't have to do useless, boring, hour long cardio on a treadmill 2x a day, everyday. I think we can ALL (even if you do not Crossfit) vouch that we could be doing better things than wasting 1-2 hours on the treadmill at the gym.
Our workouts are mixed with heavy lifts and bodyweight movements. And there is a great amount of focus on powerlifting and olympic lifting a lone. Which means- we use these lifts as strength training without intensity factored in as well.
But I don't want to loose my muscle?
Okay, I am trying not to laugh right now....
Try searching for the top Crossfitters, since they are the ones all over the media- they are RIPPED, some smaller than others but there are some HUGE dudes and they are fire-breathers!
My experience with it:
I became more muscular, my abs became more defined, strong, my hamstrings finally grew....using your body the way it was meant to be used makes a huge difference on the muscle growth (of course you need the diet to promote it).
If you you want any questions answered, just ask!
I have been solely Crossfitting for two years (on April 4th, 2011- my CF anny! haha)
As most of you know I competed in the Garage Games back in Feb (early). I was training 2x a day 5-6 days a week...it was intense, I loved it and my cardio endurance was through the roof! I placed 2nd in my division.
Once I got home I only took off 2 days- started to get back into my regular 1x a day training and ended up hurting myself (strained chest muscles) on my 4th day in. I probably should have taken off an extra day or two. We learn lessons.....
I ended up catching the flu shortly after that, so needless to say I took off a full week. I recovered and had to slowly ease my way back into workouts so they were nowhere near the intensity that I had been at.
Then along came the Arnold...and with the Arnold came the nasty aftermath that Ilike to call the Ohio diease. It happened to me last year, and actually- this year allllll my friends got sick after it too! I was out for another week!!!
Now I was going crazy. Me and weights--we are like best friends--lol. When I cant lift, I get a little stir crazy!
So that brings me to THIS week. I slowly got back into it. I hadn't touched a barbell in so long that my first workout was just awful, my forearms did NOT want to hold onto that bar. As for the rest of my workouts this week I have done two sprint workouts and one row interval workout and other than that just played around practicing handstands, and handstand walks.
So, with inconsistent training why in the world did I just sign up for the Open?! LOL. Peer Pressure? Maybe...
I knew I would follow along anyway, but I guess when you sign up it MAKES you work harder, push harder...and actually I wanted to stay away from that because I am ALSO training for bikini nationals and I wanted to back off the heavy weights and focus more on lighter weight, and running...looks like this crossfit chic is walking on stage with a crossfit bod- LOL!!! My TRUE self is pulling ahead: athlete vs. bikini competitor.
I am doing what I enjoy--and apparently that means I am a glutton for punishment!
What a success!
A great long weekend at the expo @ the bodybuilding.com booth. The new team is wonderful, and it was great to get to know more of them! A lot of personality going on and I have to say I am so happy for all the silliness- I myself like to be silly, so its nice to see there are other sillies (lol) in the group. It sure makes it fun!
I loved that we were giving out the Body By Design book, I really hope that people sit down and read it. There are great motivational tips and stories in there, and its very helpful for beginners!
I would have to say that the highlight of my trip was not only meeting new online clients in person at the show, but being able to present the 4th place pro bikini trophy and the 3rd place pro bodybuilding trophy. WHAT AN EXPERIENCE!!! Not only that but I was able to experience watching it all.....what a great night! I have to say thank you to bodybuilding.com for letting me be apart of it all!
I realized that I had not posted anything other than my results and my highlight reel from the 2011 Garage Games- if you missed it I posted the youtube link to my bodyspace- I placed 2nd overall in the scaled division out of 63 women. I was proud of myself for doing so well, I trained harder than I ever have before and my goal was to go in and do my best, to push myself and see what my body can do!
The two divisions are RX and scaled. RX is much heavier weight, I can do the weight but because of my size I cant do it at a competitive pace. I also cannot snatch 95lbs which is a RX weight (my max is 90) and that is why I chose scaled.
We completed 6 events over the two day weekend, 4 on Saturday and 2 on Sunday. It was hard, tiring, FREEZING....between events I would go sit in the car with the heat on full blast and wrap myself in blankets. It didn't help that the first two events we got wet and muddy
I think the toughest part of the weekend was waiting for each event, my nerves were THROUGH the roof. I had a hard time eating, I needed the fuel....so I had to force myself, but it was hard because my stomach was in knots and had that feeling of wanting to throw it back up
And the second hardest part was being in "battle." You are pushing yourself as hard as you can, because of course you want to do your best and wanting to win doesn't hurt either......well it "hurts" Your body feels like a thousand pounds, the weight feels 2/3x heavier than it really is, your legs don't want to move anymore....you have to MENTALLY BE STRONG. Tell yourself, COME ON, MOVE, PUSH , GO FASTER....THIS IS ONLY 7 MIN (or however long the event is) OF YOUR LIFE, YOU CAN REST WHEN YOU FINISH!!!
I did a lot of talking to myself through the events, luckily I have a very positive mentality and a husband with loud vocal cords!! I really pushed it.....and Sunday afternoon when it was all said and done it was all worth it: the pain, the sweat, the cold, the nerves....it was a great experience!!!