Crossfit--Pain or Gain

Crossfit. When I hear the word I immediately relate it to my first time ever trying a class in the Twin Cities. Being an athlete at heart, I love being challenged and pushed, and doing this sort of workout appealed to me the first time I tried it. It was very intense, very sweaty and mentally tough to try to get through the pullups, rowing, burpees and barbell thrusters that myself and my partner had to complete. I loved every minute! What I didn't love was the price tag to become a member. I figured that if I wanted to do a crossfit style workout, I could google some and do them on my own. I still do this from time to time to change things up! Lately, I've been hearing chatter about injuries as a result of completing exercises to exhaustion (or past) to get as many reps as possible in a certain amount of time. In my opinion, Crossfit does teach foundational moves and exercises that are appropriate for multiple levels, but throwing all levels into a competitive workout leaves the door open for injury. One article that I have found to show both sides of the fence of Crossfit is here. Make sure to read the comments at the end of the article...very interesting! Some coming from members and some very great points from owners of Crossfit facilities. I think looking at the scientific background from reliable sources and doctors is a great way to form an opinion. Trying out something new and doing it with an open mind is also a great way to see if it works!

In other news, the stairmaster and I are really hitting it off this week ;-) I took some progress pictures yesterday of some posing practice and am looking forward to seeing more changes happen over the next few weeks! (25 days til the show!!) Posing suit BETTER be here this week or I might freak out...or try to practice my yoga breathing and know that everything will be fine! I'm really feeling like every meal, every minute of lifting, cardio and sleep really count for something. My posing routine needs some work though. I've been turning to many youtube videos of physique routines from the pro's to see how to make transitions smooth and use the stage to my advantage. I'm really looking forward to this show knowing that I really pushed myself out of my comfort zone and am trying something new and exciting! I'm planning to do another physique show this fall and continue working this summer, but making sure to take a few weeks off to enjoy some R&R. I figured I've been working hard for 4 months, why go backwards?! Below a few practice poses: Side Tricep, open palm Front Double Bicep and open palm Back Double Bicep. Fun stuff!

Open palm, front double bicep

Open palm back double bicep

Side Tricep, Leg Extended

People Watching at the Gym

Usually when I go to workout at the gym, I go at around the same time of day based on my schedule. During this time I have noticed "the regulars" who are also working out at the same time as me. These regulars all have their own nicknames that I have given them, or that I have learned nicknames of from my brothers or friends. Although I do not know these people personally, they all provide entertainment: Cali, Wrist doctor, The Pro, The Powerlifters, Crossfit Guy, Ripped Old(er) Lady, The Confederate Flag Biker guys, Brett Michaels, etc etc. Sometimes I wonder if other people are thinking of nicknames for me as well?! Probably! I guess that is the beauty of people watching...making an association with the regulars. I have come to really appreciate these people! My workouts are strength training based, so it's very interesting to see all the variations of lifts (some I have never seen before), facial expressions, form and volumes of grunting and breathing (yikes)!

 The one thing I have noticed about the gym staff, in particular the personal trainers, is that a majority of them do NOT correct form with their clients. Usually I see their heads on a swivel, not paying attention to their client, checking the clock, or writing things down in a workout journal. I realize that this happens a lot and wonder to myself if these trainers have any idea what proper form and technique really is. Sometimes I wonder if they just hire anybody with a personal training certificate...which is really sad!

Now that my mornings will consist of stairclimbing, I am very excited to be silently introduced to the early morning crowd..maybe I'll come up with some even better nicknames and post them on here under comments.

Food and Meal Replacement Rant

Some days I get really fired up inside about certain topics and today is one of them :-) When it comes to health and wellness supplement companies, there are few that I like and others that I despise. First and foremost I believe that actually buying, preparing and cooking my food is the best way to get nutritional value. I use protein supplements when I am pressed for time or immediately after a workout. A lot of companies out there have all of these meal replacement shakes, bars, shots, goos, jellies, fruit snacks, you name it! And although I do see the reasoning behind having those things for situations where life gets hectic....am I really going to keep paying for my 2 shakes/bars per day that promise to help me slim down? Nope. How is something like this realistic for the long term? When has anyone ever said, "no thanks, I'd rather eat this little protein bar than go out for a healthy lunch"? (aka Special K diet...lose X amount of lbs in 2 weeks by only eating cereal and protein bars) Will spending a considerable amount of money on shakes and bars really get you the body you want? Probably not. Can your energy systems work properly if you are only drinking liquids all the time or bars with ingredients you can't pronounce? Probably not!

I admire the people who are trying new recipes, fresh produce, finding other sources of protein and trying to maintain a clean diet and find time for exercise. Lifestyle change! If you've been eating and exercising the same way for how many years and you still look the same, you probably need to completely change what you are doing. How can I get from point A to point B? By making an honest commitment to yourself that you will be better, even if there are small failures along the way. I have experienced failure/success many times with diet and exercise! How did I get into doing figure/physique shows? I decided to surround myself with supportive, positive people who believed I could do it and I changed my habits to get me to my goal. I have learned that there is no quick fix anywhere out there that will get you your "ideal" body. You have to put in the work, effort and find your own inner motivation to get what you want. This is a reminder that I need constantly and in all areas of my life, not just health. Today I accept who I am and keep pressing forward...each day is a new chance to get stronger!

Rant over,

Brittani

Oatmeal, Coffee and Lawn Mowers

I woke up before my alarm clock this morning actually excited for the day! I had one client to train before heading down to the cities to meet my coach with another friend and competitor.  I decided to make my oatmeal in the microwave while simultaneously frying up some egg whites for breakfast. You would think I would be a professional at doing this now, since it is a frequently eaten meal of mine. Old Fashioned Oatmeal: 2-3 minutes in the microwave. I set it at 2, thinking I should be good. At about 30 seconds remaining I peek in the microwave to witness my oatmeal exploded and bubbling all over the place. DANGIT!!!! So what do I do? I grab my spoon and scrape off the blobs of oatmeal on the rotating plate and put them back in my bowl. Why would I waste another few minutes measuring and microwaving another batch?! I had to get going to train! I didn't make time to make coffee so stopped at caribou for one on the way into town. Took my first sip, hit a bump in the road and the coffee spills a decent amount right into my lap. Wearing thin sweatpants was not a good choice. The morning started off with a few more swear words than I anticipated.

Things got better after meeting with my coach. It's unbelievable how motivated and excited I am after meeting with her! We are changing things up again this week with the diet and adding in some early morning cardio sessions to try to drop the body fat lower this week. This is my "womanly-hormonal-I'm happy I'm sad I'm pissed off" week, so hoping that if I can make it through this week my body might be feeling back to its regular self come next friday.

Things are looking good! The sun is finally out today and wanted to get the lawn mowed before heading back to work for the night. It probably would be a great if I actually knew how to re-start a lawn mower. After taking one lap with the mower, the thing stopped completely. Weird? Tried checking the gas...fine. Tried pulling the start cord and the cord was stuck. Tried tightening a few buttons and pushed it back and forth. Pulled the cord again...stuck. WTF?! WHY?! So I wheeled that son of a b back into the garage, and here I now sit. Let's hope I don't burn myself, break anything or cause food explosions for the rest of the day.

On a sidenote, I should be receiving my posing suit this week...pictures to come soon :-D

Brittani

So...what do you do in your free time?

I was asked last night by a client what I do in my free time....
 Hmmm...well I had to pause for a second and actually think about it!
The past 6 months have been a whirlwind of excitement, long hours and hard work. I left my job doing Corporate Wellness in the twin cities area to pursue a full time position working with my family at our fitness studio in Waite Park,MN. Since December I have been teaching fitness classes, personal training and running different incentive programs with the members of our studio. It has been the most rewarding thing I have ever done in my life! Seeing positive changes in people, physically and emotionally, makes me believe that this is my purpose. Jumping in head first with my family makes it that much sweeter. Not only do I get to do what I love, I get a chance to make this a lifetime career.

In response to my client's question, I currently spend my free time outside of the studio mostly thinking and preparing for this upcoming competition. Posing practice happens daily, sometimes multiple times a day. Trying to flex, smile and look feminine all at once is challenging!! And sweaty! Preparing and eating food takes up another chunk of my free time. Lately, I have been searching youtube, itunes and billboard.com charts to discover new and old workout songs that will help motivate me through the next few weeks! I'm a big believer in music motivation and love to find new things to listen to that apply to my moods. In no particular order, here's some current faves that I have on my workout playlist:

Contagious- Saving Abel
No Diggity- Blackstreet
Walk of Shame- Pink
Comin' In Hot- Hollywood Undead
The Phoenix- Fall Out Boy
A Little Party Never Killed Nobody-Fergie
Work- Ciara ft. Missy Elliot
SexyBack-JT (of course)

As far as after this competition...I will be doing several things in my free time to include: golfing, enjoying an ice cold beer on a patio, bonfires, spending money on things I don't need ;), the Tough Mudder and attending concerts!

What are some of your favorite workout songs? Please comment and share!

Stay Classy,
Brittani

Entry Form Submitted

Day 2 of blogging and the day has already been a success! Completed my athlete entry form this morning. If things weren't feeling real before, they are officially official now! Crap. I think I felt a lump form in my stomach when I dropped my blue envelope off in the letter bin today. Walking up to the post office lady I asked to buy some stamps before shipping that form off to Minneapolis and solidifying my spot on the Physique roster....and what kind of stamps did she give me? Ones with Buzz Lightyear and the aliens on them :-). Pretty sure I got teary eyed while watching Toy Story 3 and I immediately thought, "this is such a great sign!". No turning back now!

This week I've decided to channel my inner Rocky Balboa and add some jump rope to my routine in the mornings. What a killer: abs burning, legs and shoulders on fire! The only thing missing was eye of the tiger on my ipod. For diet, today is my "low" day for carbs and I ate them all in my first meal of the day--oats in my protein pancake! I use 5 egg whites, 1/2 cup of oats, stevia, cinnamon and a couple tablespoons of unsweetened almond milk.  Topped it off with some natural peanut butter and I don't think I could have eaten it any faster. Today is one of those days where immediately after I finish a meal, I am thinking about when I can eat again. My brother jokingly said to me the other night, "You sure do appreciate the little things when you're dieting!"...I couldn't agree more. When you can only eat certain foods and prepare things a certain way it's almost as if taste and sense of smell are heightened to astronomical levels. I am a happy camper when I eat that's for sure...who isn't??! I meet with my coach this Thursday and I'm hoping that this week of eating will show results in my measurements for body fat. The next thought that comes to mind is that I have to prepare a 1 minute posing routine for this competition(!!!). My song of choice? SexyBack by Justin Timberlake. Fun, Classy, Sexy. Sidebar: JT's new album is high on my recommendations list.  Time to start composing some sweet moves mixed in with some muscle-y poses and make it look like I know what I'm doing ;-) Send your posing routine suggestions my way if you think of any so I can get some inspiration!

To Infinity and Beyond!
Brittani

Countdown to first Physique Competition

I've been wanting to create a blog for some time to motivate myself and others on healthy lifestyle changes. I also want to provide an inside look into my life as I challenge myself to complete new goals!

 Currently I am about 5 weeks out from competing in the Minnesota State Bodybuilding, Physique, Figure and Bikini Competition in Minneapolis. This will be my third competition and this year I will be trying out the Physique category instead of Figure. The mental aspect of dieting and competing is perhaps one of the hardest things I have ever done! I have always participated in sports and athletics, short and long distance running, but never really got strict and regimented with my diet. I can honestly say without a doubt that diet is the biggest contributor to reshaping the body. Genetics and exercise can only take you so far. It's amazing what the body can do if you start to make changes in what types of foods you eat! As I am nearing the last few weeks of prep, I can feel my energy decreasing and my mind trying to take over. Knowing that when I step onstage I will be solely judged on my physical attributes is a daunting thought, especially when I have no idea who I will be up against. Each day I try to motivate myself and think that somewhere another competitor is in the gym working their butt off for the same goal. I compete and participate in these competitions to prove to myself that I CAN do it and to learn new things about and change my body. Each day I will commit to blogging my thoughts, personal opinions and daily routine to help stay on track and hopefully motivate others to do the same! I've made a decision to not compete to win, but to compete to be the best version of myself each time I step on stage.

Cheers to all those athletes out there busting their butts to follow their dreams and goals!