Fit Friends
SCHOOL DAY MEMORIES
Remember when mom and dad told you to make a new friend on the first day of school?
We’ll it’s time to flashback.
Today, we want you to again step outside your comfort zone and get out there to make friends with a new person. Someone who’s fit.
In fact, we want you to go meet someone who’s much more fit than you - but who’s in a similar life situation (i.e. close in age, gender, etc).
I know, this seems weird. Like you’re screening your potential friends for a fit body. Well, that’s exactly what you’re doing. You’ll see why in a minute.
Maybe you see the same person during your workout time each day - and it’s clear that they exercise hard, eat right, and look the part.
Maybe you see the another person attend your group fitness class 2 days each week. And they’re in great shape.
Maybe you see the same person running on the trail you run on and they’re a good runner with an excellent physique.
Heck, maybe you even see a fit person at the grocery store each week, at work, at church, wherever.
And maybe you’ve never talked to this person before, fearing that you’d have nothing in common.
Well, today’s the day to approach them. Because you now have something in common with them. Today, your coaches told you to go meet them.
THE MEETING
And that’s exactly what you can say. Something like this:
Hey, I’m (your name).
I’ve seen you around here quite a bit and just wanted to say that I noticed you (have a great physique, seem to work out really hard, always have a grocery cart full of healthy food, always look healthy and active).
I really admire (the quality above) as it’s something I’ve been working on myself.
In fact, I’m part of a coaching group called “The Lean Eating Program.” Our coaches give us these assignments and lessons each day and today’s was to go up and introduce ourselves to someone we don’t know but who we’ve seen around and who inspires us.
For me, that person is you and I just wanted to tell you.
Or something like this anyway. You can tell them that your coaches made you do it - or not. Regardless, simply convey to the person that something about them inspires you.
ONE MORE STEP
After chatting a bit, we want you to go one step further and see if they’d be willing to share some tips with you, to go for a workout with you sometime, etc. Remember, this person is more fit than you and you can learn something from them. So regardless of how you approach the conversation, be sure to convey this…that you’re a life-long learner and always looking for interesting and inspiring people to learn from.
Once you convey this, perhaps exchange email addresses or agree to meet up sometime at the gym, etc. for a workout.
WHAT IF THEY SAY NO
Could you get denied? Absolutely.
However, the chances are good that you won’t get denied - as long as a) you’re really positive and cheerful, b) you come off as a fun and interesting person, and c) you seem like someone who could contribute to their lives.
Remember, if someone approached you and told you that you were inspiring, motivating, and a role model for them, you’d be flattered and you’d feel pretty good about yourself.
Well, that’s exactly how you’re going to make them feel.
With the onset of the 2009 wedding season we’re bringing you a new segment geared at getting all you bride-2-b’s out there in shape and prepared for your big day. To kick this new segment off we’d like to introduce Jenn, Art of Strengths newest employee and one of Punch Kettlebell Gym’s rock star members. Newly engaged with an August 2009 date she’s agreed to let us, and all of you, follow her down the aisle…figuratively of course. We’ll be tracking her progress via Jenn’s Blog, as she trains hard in the gym and eats according to Precision Nutrition. Look for her blog in next week’s Women’s Page. For now check out her wedding day check list. Each week we’ll bring you one item from her list - giving you high price brand name versions and cost effective alternatives. If you can think of a few things that Jenn may be overlooking send her an email at Jenn@artofstrength.com.
Gown (white vs. ivory, off-white, champagne)
Shoes (what works with gown color)
Bra vs. Corset
“Undies” (make it the something blue?)
Stockings
Salon for hair (pricey vs. budget-minded)
Hair products (hair spray, gel mousse…what works best?)
Hair accessories
- Barrettes
- Jewels
Salon for facials vs. dermatologist
Facial regimen
Facial products
- Moisturizers
- Cleansers
- Exfoliates
Salon for mani/pedi
Polish color
Tanning
- Natural light
- Tanning bed
- Spray tanning
Makeup
- Lips: color & brand
- Eyes: color & brand
- Face: foundation
Jewelry
- Earrings
- Necklace
- Bracelet
To help kick-off Jenn’s journey down the aisle we’ve asked Renee Custodio, last year’s bride, to give us a run-down on what she went through getting ready for her big day and how things have been going since.
“When I was in high school I was constantly playing a sport and never had to watch what I ate. I ate whatever I wanted and never gained a pound. But, that all came to a halt when I went away to college and stopped playing sports. I gained the freshman 15 or 20 and then realized that I couldn’t eat what I wanted if I wasn’t going to work out. My college roommate worked out everyday and ate healthy and became my motivation to pay more attention to my health and physique. We started going to the gym every morning together and she taught me how to make working out fun. I began working out with weights and saw a huge difference in myself. It was extremely motivating! But, after a while, I stopped seeing results and was getting bored with lifting. I moved home from college and continued to lift and work out in the mornings, but it was becoming a chore. I loved the feeling after a workout, but I hated that I wasn’t getting stronger and wasn’t seeing the results I wanted.
Well, after my boyfriend proposed and the wedding planning and house hunting began, we noticed the Punch gym that opened up near my house. We signed up for an orientation and bought some classes. We both wanted to get in shape for the big day that was a year away when we started training at Punch. About three months after taking circuit classes two to three times a week we hired Staci to train us. We trained with her once a week and still attended circuit classes about twice a week. We wanted to train with Staci because we knew she would kick our butt, and we both wanted to fine-tune some of the things we were learning in classes. She was awesome. She taught me how to really push myself with kettle bells. When I first started working out I used an 8kg bell for the entire class, which lasted about two weeks. Then I moved to using a 12kg bell for a few months. After I trained with Staci, I have used a 16kg bell ever since. A 16kg is the lowest weight I will use for about 95% of the exercises.
We attended classes about two to three times a week after the training. Then about six months before the wedding I was training at Punch as many days as I could, about four to five days a week. I was seeing my body change like it never had before. I started seeing abs that I never knew existed, shoulder and back muscles that never showed before. When the wedding was closer and the stress was breathing down my neck I was doing circuits about five to six times a week. On the days that I couldn’t get to the gym I would do the Newport and Providence DVDs at home. I trained with Staci one to two times a week doing resolution training on top of circuits, which really made me stronger. I was also following precision nutrition the best I could. There were times that I ate a peanut butter and jelly sandwich when it wasn’t after a workout and ate a burger or pizza when I wasn’t supposed to. But, it all works out. I didn’t stress over it, I just knew that I had to eat less later on in the day to balance the calories. I am not one to follow any strict diet, but I do watch what I eat and make a note when I eat something that I shouldn’t. With the balance of following precision nutrition and working out with kettle bells I was in awesome shape for my wedding. I fit into clothes I that I hadn’t worn since high school. I was so comfortable in a bathing suit on my honeymoon that I would have worn it day and night if I could have.
Since the wedding I have been taking circuit classes three to five times a week and watching what I eat about 80% of the time. I have been able to maintain my weight, for the most part. I am trying now to lean out and gain strength. I would like to move to using a 20kg bell for an entire circuit within the next year.”
We’ve asked Regan from Punch Kettlebell Gym Janesville to help us out this week’s Fit Tip. This is what she had to say…and be sure to check out the flow drill she provided for us!
This is our “Double Dare” Flow Drill that we like to do as a warm-up or cool-down (go through it 2-3x) or as a complete and very quick stand alone workout (go through it 5-6x).
Grab a couple of KB’s of equal weight, make sure that they are a challenging weight for you. Start with the KB’s at your sides, as you would in a farmer’s carry, and do 10 alternating back lunges (5 per side). Then, go straight into 5 squat jumps (still with the KB’s at your sides), followed by 5 double long-cycle clean and presses, and finally 5 double rack squats. Then repeat without dropping the bells, 2-3x for a warm-up/cool-down or 5-6x for a stand alone workout.
Regan Arreola
Punch Kettlebell Gym – Janesville, WI
608-754-7463 (Park Place Chiropractic)
Breakdown:
10 Alternating back lunges with a KB in each hand hanging at your sides
5 Squat Jumps with a KB in each hand hanging at your sides
5 Double Long- Cycle Clean and Presses
5 Double Rack Squats
Repeat
Try it out!!
Post Workout Meal from Precision Nutrition - Rice Pudding
Prelude:
Here’s a tasty little treat that is also well suited for that second jolt of fast-acting carbs and protein after your post exercise shake. Or you can split it up for a couple of desserts for later. Long grain Indian rice - basmati - is used in this recipe. The quality/fragrance/taste of basmati is far superior to most others. Sure the GI is higher than brown rice, but in this case the taste just doesn’t compare. That’s why we recommend eating it for one of the post workout meals.
I will be using brown rice…..fyi
Ingredients:
1 cup dry basmati rice, rinsed and drained
2 cups skim milk
2 scoops vanilla protein powder (try to find a brand that doesn’t taste like powdered chicken feet, and depending on the brand, you might add some Splenda to get the desired sweetness).
2 tablespoons sugar-free instant Jell-O vanilla pudding
Salt, dash
Instead of splenda I will be using sweet leaf
I will also be using revolutionary vanilla protein powder.
This weekend is going to be full of hardcore training so i can’t wait for my post workout meal
Prep Time - 20 minutes, plus refrigeration
Difficulty Level - Easy
Servings - 3
Instructions:
Bring the basmati rice to a boil in the milk, cover and simmer on low heat for 15 minutes, remove from heat and fluff with a fork. Add the protein powder (and Splenda if necessary), and a dash of salt, stir, cover and put in fridge until it cools. Add Jell-O mix to cooled mixture, stir, and you’re all set.
Gourmet Nutrition Section II: Gourmet Recipes - Bars & Snacks
Nutritional Information:
Per Serving
Calories (k/cal) 267
Protein (g) 23
Carbohydrates (g) 39
fiber (g) 1
Sugars (g) 9
Fat (g) 1.3
SFA (g) 0.8
MUFA (g) 0.4
PUFA (g) 0.1
Omega-3 (g) 0
omega-6 (g) 0