Blog Posts

Today marks my one year anniversary of joining Cole Fusion Fitness here in Denver. So today, I wanted to focus on what I’ve been able to accomplish, fitness-wise, in the last year.

I joined the gym on this day, 2014.  I had already lost 80 pounds and was feeling really good about myself but I knew I wanted and needed to add fitness to my routine.  On New Years Day I looked at Groupon for local gym deals.  I was looking for a smaller gym where I could not only get healthy but socialize.  I wanted the owner to know my name and recognize that I was coming in and say something if I wasn’t.  I wanted a gym with strong athletes, not skinny bitches and meat heads. That’s exactly what I found.

When comparing what I can do now to what I did before, sometimes I have to guess.  I was not very good about recording the beginning process of my journey like I am now.  However, I did take measurements in my first weeks at the gym.  ***Remember, I had already lost a significant amount of weight at this point so you aren’t going to see 100s of inches lost, even though that’s probably where I started!  Also, I’m not very good about taking measurements.  I forget to wear the same outfit each time and I’m not very consistent about how I measure.  If you are taking some beginning measurements, choose the same outfit to wear every time. (bra/no bra, naked/clothes) Also, I’d recommend someone taking a picture of each tape measure placement so you know you’re always measuring in the same place.  Just some advice… Let’s compare!  In case anyone was counting, that’s 35 inches!  That’s almost a yard stick! I was shocked by a few of the measurements like waist and hips!  I had totally forgotten that I wrote these measurements in my food journal but now I’m glad I did!

It’s also important to think about what you want to be able to do when starting a gym.  My gym is very intense and does full body workouts most days that focus on strength, cardio and agility.  Not all gyms have the same focus and vision so you want to look for one that does.  Some gyms, it seems to me anyway, don’t have a focus.  There are lots of ‘big box gyms’ that basically provide the equipment and it’s up to you.  If you are new to working out, I would suggest getting a few personal trainers sessions before trying to figure out what to do on your own.  At this time of year, a lot of gyms offer free sessions when you sign up for this reason.  Gyms can be really intimidating if you’re new so make sure to educate yourself on what to do!

Setting goals is about numbers for me.  Maybe for you it’s distance or just about the weight coming off.  When I started the gym, I wanted to see how far my body could go and what I could do that I never would have imagined.  But when I look at the numbers, that’s when I feel like I can really compare. Here’s another chart of where I started and where I am now:

You’ll see a few question marks because in a few categories, I really don’t know!  I’ve never tried to see how many push ups I can do and I know I can run 33 minutes because of my last 5K, but maybe I could even run longer! It’s crazy to see it in this chart.

So if you’re starting, remember to track where you are and where you want to go!  Below is a more concise list of what was talked about above.

Gym Tips

#1 No what you are looking for   Why are you joining? Do you want to be alone or socialize? Do you just want to do your own thing or be part of a class or group? Cardio fitness? Weights?

#2 Don’t be afraid to shop around Now is the perfect time to try a few places or classes.  Until a company or gym has invested it’s time and money in you, there’s no loyalty.  If one place seems too easy or hard, try another!

#3 if it doesn’t feel right, it probably isn’t  I was looking for a certain feeling at my gym.  I wanted to be part of a group of athletes that would hold me accountable.  I heard a horror story from a friend who joined a yoga studio, where you couldn’t talk……ever!  Obviously, that’s not for me.  So if it doesn’t feel right, go somewhere else!

#4 Start with a trainer If you don’t know what to do in a gym and don’t have a buddy to show you, ask for a free training session.  A lot of gyms offer them when you sign up right now.  They know people need education and you might get some for free!

#5 Buy new clothes  I get excited about anything that I get to buy clothes for.  So don’t forget to buy some super cute new clothes and SHOES for the gym!  Get excited and invest in yourself!

Today I wanted to workout even though it’s a ‘holiday’ just to put my mind at ease about all the junk I’ll be eating!  Also, I feel much better taking tomorrow off since I went today.  I usually attend classes where I just do what I’m told.  Today was a rare occasion where I worked out all alone.  Here’s what I did

Cardio: 15 minutes of running.

Weights:  12 Machines, 12 reps, Twice

Agility:  500 jump ropes

Abs:  50 reps between each 100 jumps

Time: 50 – 55 mins

Cardio: I always start with cardio to get it out of the way.  Also, it raises your heart rate for all the other exercises you are about to do.

Weights: When you’re looking to a full workout, it’s important that you do multiple muscle groups and not concentrate on one area. If you are a consist weight lifter, it’s ok to focus on 1-2 muscle groups at a time, but I’m used to full body workouts.  I did the following machines, some of these names I might have made up:

Leg Press, Box Jumps, Fly, Leg Curl, Leg Extension, Pull Ups, Tricep Dips, Biceps, Triceps, Shoulder Raise, Chest Press, Lateral Pull Down

Again, 12 reps each and 2 rounds on each machine.  I like to do my rounds one at a time and then go through again.  Most gyms have a ‘circuit’ of machines already set up.  Be sure to adjust machines so you don’t injure yourself.  I was lucky enough to be the only person using them so the second round took way less time because each machine was already set up for me.

Agility and Abs: It’s easy to just skip these two things but they make a huge difference.  Remember the Ali quote “Float like a butterfly, sting like a bee?”  Well agility is essential to get the ‘athlete float’.  I love jumping rope because it’s also cardio.  Here’s the ab exercises I did, again, I think I made some of the names up:

50 Pike leg raise (arms and legs straight, raise to touch at the top), 100 Cross body air bike (alternate elbow to knee), 100 Medicine Ball bounce side to side, 50 per side oblique crunch, 3 minute plank.  I did these in between each set of 100 jump ropes.

MODIFIED

Here’s a modified version of my workout.  I work out a lot at a high intensity.  If you are at the beginning of your fitness, the above workout might be too much for you.  Here’s what you could do instead:

Cardio: 20 minutes of walk/run.  Try to alternate intervals at 2, 3 or 5 minutes.

Weights: 10 machines, (cut out pull up and box jumps) 10 reps, twice

Agility: As many jump ropes as you can, if you can’t jump rope yet, standing jumps, as many as you can. Or find something (a can of soup, a shoe, anything) and jump over it side to side for one minute intervals.

Abs:  Plank for as long as you can, 50 crunches, 50 per side oblique crunches

The point is to do what you can and then do it again! Hope this inspires some of you to get a Christmas workout in before the Roast Beast!