Where in the World?

I know.  It's been a long time since my last post.  I've been working on lots of projects at home, at work, at the gym, you name it.  The positive outcome to all of this work is a lot of insight and a whole lot of progress in some areas.

One area I've made a lot of progress in is nutrition.  About 6 weeks ago I started testing and taking some supplements (minerals, vitamins, herbs).  I've converted to as much organic food as I can - I'd say 75% or more.  The results of these two changes is pretty great. 

I had given up hope that I would feel energetic again.  I forgot what it felt like to be comfortable in my skin.  Now that the changes have become normal, my body is responding positively.  My strength is coming back.  I'm sleeping even better.  I don't wake up with hot flashes.

Each week I feel a little better.  Each week I make another positive change or adjustment.  I'm changing my mechanics, my chemistry, and my psychology.  All through biofeedback.  And it really didn't take long to get results.  It just took a willingness to do some work.

So, where in the world have I been?  Working on ME.  That's where.  When will you go there?

Now - There Is Nothing Else

I attended a course on biopsychology taught by The Movement's Frankie Faires this past weekend.  It consisted of two days filled with with listening, absorbing, reflecting, testing, connecting, disconnecting, growing, learning, unlearning, and on and on.

Many lessons swirl around my head at different times, but the one aspect that is the recipient of my attention this week is the power of NOW.

NOW is the only entity we truly have.  Everything else is only a memory of what happened or anticipation of what's to come.  I cannot do anything about either of those.  The events of my past only live on in my memories and my associations to these memories. 

The future is uncertain, and focusing on it, worrying about it, only robs me of the one moment I am certain of - NOW.

What I've already found in a few short days since the biopsych course is that paying attention to the current moment and asking "What can I do now?" changes all my decisions, my actions, and my thoughts. 

How? 

By getting me to slow down my reaction times.  That one change changes the response, the outcome. 

How many times have you jumped to a conclusion about a person or their motives in a split second?  Every day?  Me too.  If you stop yourself from thinking about the past with that person and instead focus on the right now, your usual reaction will change.

Instead of remembering how that person has behaved in the past or how you feel about that person, focus on the moment you are in.  Pretend you've lost all memories of that person.  How does that change your reaction to him/her?

Memories can only hurt us now if we don't change our associations with them.

So, this is just a nugget of what I'm working on - focusing on right now, this moment.  LMK if you have thoughts or questions.

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After a full day of teaching and meetings today, I went to the gym.  I could have easily gone home.  Before starting my car in the parking lot, I asked myself, "Can I do this now?"  The answer - Yes.  I drove to the gym, changed clothes, and went into the training room.

I started testing movements.  Which movements could I do now?  DL, Swings, Burpees, Split Squats.  Cool.  The same drills I did last week. 

I did the same 350 reps workout as below.  Today, I moved the same weight, the same number of reps in 20 minutes, 10 seconds.  That's over 2 minutes faster than last time. 

Seeing a correlation?  I am.

Field of Dreams

"If you build it, they will come."

Actually -

If you move it, PRs will come. 

I'm blown away by how quickly I've made progress once I got my body moving.

I've added 20 lbs. to my deadlift in the past week.  I've been moving more weight and spending more time under load. 

I'm out there, Jerry, and I'm lovin' it!

Seeing the PRs on paper is so rewarding.  I'm glad I keep a log.  If you don't, you need to.  How else can you track your progress?  If you don't see progress, how can you stay motivated?

Here's what I did today.

350 Reps Workout
I did 7 movements, 50 reps of each, and timed how long it took me.  The next time I do this workout, I can see if I complete the 350 reps in less time.  When I do, I'll feel the satisfaction of being better.

Split Squat - Right - 24 kg
Split Squat - Left - 24 kg
Burpees with Jump Up
Sumo DL - 150 lbs.
Ab Chopper
Swing - Right - 24 kg
Swing - Left - 24 kg

Time to complete - 22 min. 20 seconds

I live in Iowa, a state covered in fields.  The most beautiful field, however, is the one I am cultivating, planting, and harvesting of my own.  It's called "Amy."

Twenty and Done

I absolutely love how biofeedback training allows me to focus in my training on exactly what my body needs.  Because of this, I don't waste time doing unnecessary drills. 
Today, I worked for a total of 20 minutes.  It took me about 5 minutes to test movements and determine which ones I would do today.  I also took about 5 minutes between circuits to get set up. 

Factor in the 5 minutes to change into my workout clothes and that's a whopping 35 minutes to train today.  Not much, is it? 

That efficiency is why I am able to train.  It would not be sustainable for me to workout an hour a day 5-6 days a week.  I'm interested in a lifestyle I can manage throughout my life.  Twenty and Done is definitely manageable!

Circuit #1 - 10 minutes
1. One-Arm Press - split stance, torso twist, 12 kg
Left - 16 reps, Right - 19 reps
2. Supergirl Squats
Left - 40 reps, Right - 40 reps

Circuit #2 - 10 minutes
1. Inverted Rows - TRX
50 reps
2. Mountain Climbers
120 reps each leg
3. One-Arm Clean - 20 kg
Left - 40 reps, Right - 40 reps

Training Log - October 3

Snatch - 12 kg - 7 min.
Left - 65
Right - 64
3354 lbs. = 480 lbs. / min
Density and Volume PR

Squat to One Arm Press - 12 kg - 3 min. 30 secs
Left - 18
Right - 18
936 lbs. = 267 lbs./ min.

Goblet Squat - 12 kg - 4 min.
50 reps
1300 lbs. = 325 lbs./min.

Animal Circuit
Bear Crawls - 60 yards
Bunny Hops - 60 yards
Crabs - 60 yards
Star Burpees - 20 reps

Hands All Over Workout

Maroon 5 provided the music for today's training, specifically songs from their album Hands All Over.  This album is perfect for training. 

Below each movement, I've posted the songs I listened to for that part of my training.

Pushups - 3 minutes
47 reps
"Give a Little More"

Swings - 120 lbs. - 10 minutes
140 reps = 16,800 lbs.
"Stutter"
"Never Gonna Leave this Bed"
"I Can't Lie"

Windmills - 12 kg - 7 minutes
40 reps Left, 40 reps Right = 2080 lbs.
"How"
"Just a Feeling"

I set a PR in swings.  I did 20 more reps in the same time frame.  LOVE biofeedback!

Untitled

This is just a boring post.  So boring, in fact, that it doesn't even get a title. 

My training was short today, but it felt great.  I moved some weight around and avoided the elements of effort (straining, slowing down, losing form/posture, holding breath). 

Circuit 1 - 11 minutes
1. Sumo DL - 106 lbs. - 50 reps total = 5300 lbs.
2. Two-Hand KB Swings - 79 lbs. - 50 reps total = 3950 lbs.
3. TRX Pushups - 75 lbs. (?) - 50 reps total = 3750 lbs.

That's 13,000 lbs. in 11 minutes.  Not bad.

Circuit 2 - 6 minutes 30 seconds
1. Rotating One Leg Pushups - 18 reps
2. Sumo Squat Pulses to Jump Up - 21 reps
3. Reverse Lunge to High Kick - 24 reps / leg

I still love the body weight drills.  They work my balance while increasing strength and body awareness.  I need to get back to rolling as well.  Now that I'm 40 I have to use it or lose it!  :)

New PR in the "Body Weight 500"

I'm amazed at myself.  I did the Body Weight 500 workout today and shaved 4 min. 30 seconds off my previous time.  I'm pretty pleased with that performance.  I think the difference was I didn't rest between rounds.  I was able to just keep going continuously.

1. Split Lunge w/ Kick - 140 reps total

2. Plank Jump Backs - 95 reps total
3. Sumo Squat Pulses to Jump Up - 45 reps total
4. Hindu Pushups - 50 reps total
5. Reverse Lunge to Side Lunge - 80 reps total
6. Sumo Squat w/ Twist - 90 reps total

Total Time to 500 reps - 19 minutes 

For a comparison, see my June 8th post below.   

To top off my day, I had a great round of golf - my best all season.  The weather was perfect today for golf.  Finally!

Adaptation and Training Log

I've been doing some training the past week.  I just haven't had a chance to post.  No biggie.  My training has been a bit boring - lots of running, walking, and body weight drills; no exciting 200 lb. swings or 300 lb. deadlifts. 

I'm really enjoying the change of pace in my training.  For so long I've incorporated weights of all types in my training.  Taking a break is good for me.  That means it's good for my head, body, and my soul.

With my summer schedule, I'm just not able to get to the gym where all my kettlebells and other equipment are stored.  I need to be able to workout at a moment's notice.  The running, walking, and body weight drills have given me that flexibility. 

Probably the best part of this change in training is my ability to elegantly adapt.  Adaptation happens, whether we want it or not.  I used to stress out when adaptation happened.  Now I embrace it and learn from it.  There was a time I would have panicked if I couldn't get to my kettlebells three times a week.  I was afraid I would lose strength and gain weight if I didn't do a certain type of workout.

I now know those thoughts are not reality.  I get to choose how I respond.  I choose to respond elegantly and accept the adaptation for what it is.  Then I choose a way to make the most out of the opportunity.

That behavior is good for me.  It makes me better in all aspects of my life.

Training Log
In case you're wondering, I ran in Vibram Five Fingers for 20 minutes followed by 15 minutes of walking on 6-15. (See my post below.)  I walked in VFF for 45 minutes on 6-17.  And I ran in VFF for 20 minutes on 6-19.

Today I did the following body weight circuit:

1. Jumping Jack to Jump Up - 105 reps total
2. Sumo Squat w/ Torso Twist - 140 reps total
3. Split Jump w/ High Kick - 140 reps total
4. Mountain Climber Jumps - 70 reps total

Time - 19 minutes, 15 secs
455 Total Reps - 7 rounds

The mountain climber jumps were new for me.  Basically, you get in the mountain climber position and then jump up during each rep instead of "running" your knees.  I guess it's like doing a split jump with your hands on the floor.  They are really tough to do.

There you have it.  My training.  Not exciting, but it's effective.

Body Weight 500

Like the Indianapolis 500 without race cars, or the pace car, the trophy or the prize money.  Ok, so it's not anything like the Indianapolis 500.  Who am I kidding.

The Body Weight 500 is my name for today's workout.  I did 500 reps of body weight drills.  I timed myself so I can compare the next time I do this workout.  Remember, when it comes to training (or anything), the goal is to get better. 

1. Split Lunge w/ Kick - 115 reps total

2. Plank Jump Backs - 80 reps total
3. Sumo Squat Pulses to Jump Up - 50 reps total
4. Hindu Pushups - 50 reps total
5. Reverse Lunge to Side Lunge - 100 reps total
6. Sumo Squat w/ Twist - 105 reps total

Total Time to 500 reps - 23 min. 30 secs

This was fun and gave my brain something to focus on.  I had to keep a running count so I knew when I was at 500 reps.  Luckily I got it.  I had it figured out so that I could do fewer reps of each drill on the fifth round.  That was great!

Back After It

I made it to the gym to do a real training session.  I am back after it and back to basics.  Nothing works like the simple stuff.  

Perform quality, tested movements within your body's ROM.  Stop at the first Element of Effort.  

It doesn't get any simpler than that. 

Waiter Plate Press - 25 lbs. - 7 min. 
Left - 25 reps, Right - 25 reps = 1250 lbs.
-I stood normal stance and did lateral torso rotation during the press.

1 Arm KB Rows - 35 lbs. - 7 min.
Left - 44 reps, Right - 44 reps = 3080 lbs.

Short Circuit - 9 min. 

1. Reverse Lunge to High Kick - 60 reps total

2. Crabwalk - 90 yards total 

3. Slalom Jumps - 150 L, R total 

I still have irritation in my wrist, so I didn't push it on the body weight stuff.  The only drill I did that put pressure on my wrist was the crabwalk.  

I've set some goals for myself that include deadlift (300 lbs for 3 reps), swings (225 lbs. for 10+ reps), and bodyfat (drop 2%).  My 40th birthday is my goal date (July 7).  Keep me accountable!

Check, Check

Is this thing on?

Testing 1, 2, 3. 

Um, hello.  My name is Amy.  I used to be a faithful blogger.  I fell of the wagon for awhile here.  I know I told you all I'd be back.  Sooooooo, I'm back.  Though, I really don't have much of interest to discuss.

My semester is over; now I have so projects to finish up that are work-related, but don't pertain to the specific classes I taught this spring semester.  The projects will, however, improve my curriculum and instruction.

Now that I'm relatively caught up on life (as much as you can be in four days), I am able to focus on my physical well-being.  I'm taking action to make myself better.  I just stocked up on fresh veggies and fruits, fish, pork, and beef.  My garden will be planted before the week is out, which makes me pretty excited. 

I've found a bunch of new body weight exercises to mix in with my gym training, so I'm really looking forward to getting back into a steady workout program. 

It's all about taking life the best way I can.  Every day is an opportunity to look at my options and make the choices that will lead me to a better place (happier, healthier, wiser, calmer).  My thoughts are with a friend today who has experienced a devastating setback.  I've experienced setbacks; not as serious as his, however, but enough to give me a significant pause.

I've learned that allowing myself to spiral down into the negative mire only makes the situation worse.  It doesn't keep me moving and asking questions.  It only paralyzes me.  My friend's experience reminded me that I cannot allow myself to do that.  Each move in a direction away from my goals is a chance to make a choice.  I CAN control my choices.  I will take action.  That is what I did today.

Thanks Josh for reminding me and always inspiring me!

I'll Be Back

I promise I'll be back to blogging regularly.  I'm in my finals week at the college, so I'm overwhelmed with papers to grade this week. 

Next week will bring big changes to my lifestyle. I will be on summer break, so I'll have time to commit my training.  I've been pondering my new goals, and I'm pretty excited to see how my summer goes.  I've hit some big goals using Gym Movement protocols over the past 15 months, so I know I'll attain even more.

If you want to know more about integrating biofeedback into your training to hit goals, shoot me an email or message me on Facebook.  I'd love to help you realize success.

Get Busy Doing

No one really wants to read another post about how terribly busy I am.  Join the club, right?  Everyone is busy.

What are we all so busy doing?  Really.  What am I so busy with?  Work. (Only 75 essays left to grade in a week's time.)  Family life. (Church activities, school activities, moving into a different summer cabin.) Spring cleaning. (Yeah, filled a dumpster from the attic).  Buying another funeral home.  (Renovations and yard work to come there.)

But, really, am I that busy or do I just BELIEVE I am?

Let's look at the data.
1. I've noticed my thinking and, therefore, my writing has become quite clipped.  I think in small chunks.  My writing is full of fragments and phrases that I pass off for sentences.  Usually I think in complex sentences.  My thoughts are littered with semicolons.  Not lately.
2. Rarely do I pass up an opportunity to dive into a philosophical discussion.  The other day, a few colleagues were debating whether or not believing something makes it true.  I didn't say a word.  Not a word.  ?????  I didn't have any urge to add to the conversation.  That has never happened to me before.
3. I have no guilt about my lack of training over the past several weeks.  I know that I will be better for training in a few weeks when my semester is over and I can focus on setting some goals for myself.  Right now, I have no training goals or physique goals past "Don't gain weight."  I'm confident in my ability to set and meet goals following Gym Movement protocols.  I have proven to myself that I can. 
4. I've been sleeping very soundly and waking before my alarm.  Now there's a phenomenon I haven't experienced since summer.

So what's the verdict?  Am I busy?  Am I too busy? 

It doesn't matter what I THINK.  It only matters what I DO. 

Shift Happens

I've had a few shifts in the past few weeks.  Some changes, albeit small ones, have occurred.  In retrospect, the small changes have allowed me to change trajectory, which has led to a break from routine thinking and actions.

This caused some distress at the time.  For example, throughout March and early April, I was traveling a lot and performing in a local theater production.  All of this had impeded my ability to train consistently.  When the chaos of traveling and performing slowed, I injured my wrist.

Add to that a crazy number of papers to grade, assessments to develop, and a few projects to orchestrate at work, and I have found myself experiencing overload without my usual training there to work out my stress.

All of this has provided me the opportunity to take actions based on the data and to see the results of those actions.  I've seen myself stay calm even though I couldn't train.  I've even decided not to train, even though I've had the time, without feeling guilt.  That is a new one for me.

I've watched first-hand as the world did not come crumbling down because I didn't move over 100,000 lbs. in a week.  I'm really quite shocked at my serenity about it all.

I'm learning more about myself that allows me to take some risks, try some new paths.  As a result, I find my thought processes are shifting.

My thinking can consume me.  I get so wrapped up in my internal workings that I often tune out the external stimuli right in front of me.  Every time I look externally to guide my decisions and get out of the spiraling inward focus, I do better.

Every time I do better, I become better at making changes that are positive.  I can't wait until the newest Gym Movement course Bio Psychology.  Yeah, I'm going to totally eat all of that up.

And come back for seconds and thirds.  Can't wait to see what Frankie Faires is cooking up in Movement Kitchen!

What! No Swings?

Today was the first day in a long time swings did not test well.  Bummer!  I was hoping for a large poundage moved today.  Body weight drills were all the rage with my ROM today. 

Circuit - 4 Rounds - 22 min. 30 secs 

Overhead Lunges - 12 kg 
Left - 32 reps
Right - 32 reps

Jumping Squats  

60 reps

1 Leg TRX Pushups 

40 reps

1 Leg TRX Squats 

Left - 32 reps
Right - 32 reps

1 Arm Inverted TRX Rows
Left - 40 reps
Right - 40 reps

Tomorrow there will be no training.  I'll shoot for Thursday again.  Perhaps I'll get to swing big then!

Sunday Fun Day

My bootcamp gang and I got together again for another fun training session on Sunday.  Two of the guys in the group are in a local weight loss competition.  They are looking so good!  So far, they are in second place for weight loss and third for activity minutes. 

We did a deck of cards workout using four movements that tested well.  Eights were wild cards, as were jokers.  When a wild card comes up, we do an animal or primal movement.

Diamonds - Swings - 170 lbs. 
87 reps = 14,790 lbs.

Hearts - Pushups 
87 reps = 6525 lbs. 

Clubs - Rows - 16 kg 
87 reps each arm = 6090 lbs.

Spades - Burpees  

87 reps = 6525 lbs.

Wild Cards - Animals / Primals  

40 yards of bear crawl, crabwalk, bunny hops, lizard crawls
30 seconds of planks, mountain climbers, pike jump to jump up, falls
175 reps of slalom jumps

Obviously, we put the wild cards back in the deck and did them more than once.  This deck took us 45 minutes to complete.  I moved nearly 34,000 lbs. with the regular drills.  Add the animals and primals and I'm over 40,000 lbs.

That 45 minutes made my whole week.  I needed that workout to feel like myself again.  Thanks to the gang!

On With the Show - This Is It

Overture. Light the lights.  This is it.  We'll hit the heights.

Opening night of the play.  Let the fun begin! I got in a quick training session after work, so now I am ready. 

Circuit - 12 Rounds - 25 minutes

I alternated Swings with other drills.  I'd do 15 swings followed by a set of another drill.  Here's the final tally.

Swings - 170 lbs. 
180 reps = 30,600 lbs. 

1 Arm Rows - 20 kg (44 lbs.) 
Left - 18 reps, Right - 18 reps = 1584 lbs. 

Reverse Lunge to High Kick

Left - 30 reps, Right - 30 reps 

1 Leg Pushups 
36 reps

Windmills - 16 kg (35 lbs.)
Left - 24 reps, Right - 24 reps = 1680 lbs.

Biofeedback Rocks My World

On Friday, I went to the gym after work. I was dog tired after running all week long. I really thought that once I got changed and started testing movements, I would perk up. Boy was I wrong! I tested a dozen different movements only to find they each tested worse than baseline. I packed up and went home. I didn't give it another thought. That's the beauty of biofeedback. I don't need to worry. All I need to do is gather the data and act appropriately.

Today I found out how appropriate that action was yesterday. I went back to the gym after a good night's sleep and a lazy morning. I put together a circuit of heavy swings and bodyweight drills that got me going. I rocked my own world today!

Circuit - 5 Rounds - 26 minutes

1. Swings - 150 lbs.

225 reps = 33,750 lbs.

-I did 15 swings between each of the bodyweight drills.

2. Squat Jumps

75 reps (15 per round)

3. Rotating One Leg Pushups

40 reps (8 per round)

4. Side Burpees

50 reps (10 per round)

This was fun! It confirmed that if my body isn't ready, there is no sense pushing myself. If I had forced myself to train yesterday, I probably wouldn't have had such a good session today. I would wreck myself.

Now I'm in my favorite state again - the state of being present!

Good Day Monday

I had a fabulous afternoon today. Who'd a thunk it? It was Monday, and it was my first day back to work after my college's spring break. The day couldn't have gone better. Plus, it felt like a bonus to get two days of training in a row. I wish every Monday could be this good.

Circuit - 5 Rounds - 23 min. 30 secs

1. Waiter Plate Press - 25 lbs.
Left - 30 reps, Right - 35 reps
- I had a scissors stance, back arched. During some reps I put in a twist. I'm working toward pressing in a neutral position, but for now, my body prefers the altered positioning.

2. Sumo DL - 270 lbs.
48 reps total

3. 1/2 Pistol to Pike Press
Left - 30 reps, Right - 30 reps
-This was a density and movement PR for me. It was a movement PR because my balance and speed were so much better.

My state was definitely better today than it has been in awhile. I felt like a better me. Anything seems possible today. I'm so glad I got to capitalize on optimal training time. The weeks ahead are very busy for me, so getting in meaningful training is crucial. I cherish the time well spent.