Category Archives: workouts

Oct 04 2012
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workouts

New Gym, New Training

Well, well, well.  After all my bitching about my tiny closet for a gym in Madrid, I have finally hit the mother load.  I joined the snazziest gym I could find when I moved back to Atlanta and I am absolutely LUH-VING IT.
Of course, as I embark on the Ritz-Carlton of gyms, I decide to cut my training schedule down to the basics.  Go figure.  Anyways, I figure some of you all might be interested in this so I thought I would post.

Day 1 (Monday)

  • 5-min walk for warm-up.
  • Deadlift – 3 sets of 5-8 reps
  • Rest 5 mins.
  • Leg extensions – 3 sets of 6-8 reps
  • Rest 5 mins.
  • Chins – 3 sets of 5-8 rep

Day 3 (Wednesday)

  • 5-min walk for warm-up.
  • Bench press 3-4 sets of 5-7 reps
  • Rest 5 mins
  • Inclinde Dumbbell Press 3-4 sets of 5-7 reps
  • Pull-ups 2-3 sets with body weight.
  • Rest 5 mins
  • Weighted Dips (if you feel up to it) 2 sets of 5-7

Day 5 (Friday)

  • Squats 3 sets of 5-7 reps
  • Rest 5 mins
  • Walking lunges 3 sets of 10 reps (per leg)
  • Rest 5 mins
  • Stiff-Legged Deadlifts – 3 sets of 5-7 reps
  • Rest 5 mins
  • Overhead Press 3 sets of 5-7 reps

You’ll notice that I am not really doing that many sets or reps in my sessions.  Not only does it cut my time in the gym practically in half, but it also forces me to load up on some serious weight.  I am not playing around when I walk in that weight room, ladies.  I am puffing and grunting right along with the men (which I’m sure their dirty minds don’t oppose) and getting stronger with each session.

I am doing these sets in a format commonly referred to as Pyramid Style. The strength training pyramid means starting with a lighter weight and higher reps, then as you increase weight you decrease reps.   Pack on the weight people!!!  Remember, the most reps you are doing in one set is about 8 reps.

I am also doing practically NO cardio.  I love a good sprint session at the track, so I still manage to incorporate that on the weekends, but I am basically limiting my cardio to a light walk in the afternoon.  (The treadmill queens are cringing right now, I can feel it)

This is still a new routine for me so I will keep you updated on my progress, but I can already tell the strength gains I am getting from this.  Give it a shot if you are trying to make some muscle gains, whether you are a man or a woman, and I’m sure you won’t be disappointed.

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Feb 08 2012
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challenge yourself, workouts

this is love.

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Jan 31 2012
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Eat Clean, Train Mean

I saw this picture the other day.

I mean, that is a back if I’ve ever seen one….

< still staring >

ANYWAYS.

Since I had so much success with my note card calendar for the 21 Day Sugar Detox, I wanted to do another sort of challenge to myself.  In all honesty, it will essentially be a continuation of my detox this past month but I will be putting more focus on my training in the gym.  During the 21DSD, my training just naturally took a turn for the better, but it was never anything I really planned for.  This next month, I want to really put effort into strategically planning my workouts.  With that being said, more focus needs to be placed on macronutrient timing as well.  Basically, I am going to take everything up a notch!

This month has been inspired by that amazing picture posted above.  However, I love a good rhyme so I have renamed my challenge to The Eat Clean, Train Mean 4-Week Challenge.  This  challenge will focus on continuing my limitation of sugar as well as paying more attention to macronutrients in my meals.  Generally, I just throw some meat and veggies on a plate and go to town.  This month I want to put the extra effort into how I disperse macronutrients in my day according to my workouts.  Also, I will be planning my workouts more, most likely leaning toward a 2-day split schedule: lower body on one day, upper body on the other.  My cardio sessions will be short, but intense.  I will be doing about 20 minutes of interval cardio a day.

Clearly, I haven’t put too much thought into this.  But I love a plan.  And I apparently love little note card calendars.  So here we are, starting a new challenge.  This challenge will become more structured in the next few days, but I wanted to hold myself accountable and post about it.  I also wanted you to see that gorgeous back side. You’re welcome ;)

The Eat Clean, Train Mean challenge can be altered however you want!  It’s all about taking yourself to the next level, whatever level you are at.  We are already approaching February, my friends.  Move it or lose it on those resolutions!!  I would love to know how you are going to take on this challenge!

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Jan 16 2012
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When I Want to be a Gym Rat

My private class cancelled for the evening so I will be enjoying a long, tough weight session at the gym :)   I like to do full-body weight training when I have a lot of time and usually after my rest day.  For me, it just jump starts my motivation for the week of workouts if I start with a really tough one.  The day after a full-body weight training session, I always feel stronger and fitter….which in turn makes me want to workout more!

I like to alternate between lower body and upper body.  That’s about the only extent of my weight training plan.  You can get into more detail about push/pull exercises and what not, but I can’t be bothered.  Use the weights to YOUR level.  If you can only do these exercises using your body weight, that is fine! Do not compromise form!  I can not stress that enough.  You can seriously injure yourself if you are not careful. For each of these exercises, I use a high enough weight that my muscles are a bit shaky towards the last few reps, but no higher!  Only when the sets become easy do I increase my weight.  As always, listen to your body.

My weight routine (full-body):

Leg Press – 4×15

Incline Dumbell Chest Press – 3×12

Dumbbell Deadlift – 4×15 (I am too lazy to set up the bar so I use the dumbbells)

Pullups (assisted) – 3×10  (working towards my New Year’s Resolution)

Weighted Squats (I use dumbbells on my shoulders) – 4×15

Lat Pull Down – 3×12

Quad Extension/Hamstring Curl – 3×12 (I alternate these machines after each set since they are right next to each other)

Back rows – 4×12

Weighted Lunges (dumbbell on shoulder of leg being worked)- 4×20 (each side)

Bicep Curls – 3×15 (each side)

Since this is normally a day when I have a lot of extra time, I will usually follow this weight session with about 20 minutes cardio intervals.  For example, 20 minutes on the stationary bike: 1:30min at a light resistance and fast pace followed by 30 seconds of high resistance as fast as I can manage.  You can change up the interval times or even the machine.  Or go outside and run.  Or just do whatever you want.

The rest of my week generally doesn’t require nearly as much time in the gym, but sometimes I just love being there.

Is that weird??

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Dec 31 2011
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Mile Markers

Nothing is better than when you are in a race and you see the next mile marker.  One step closer to the finish line!  5k, 10k, marathon, ultra marathon….it doesn’t matter.  That mile marker is your friend in that moment.

However, if you have ever run in a race then you will know the feeling when that mile marker is not your friend.  ‘I have how much further???? No way.  That can’t be right!’

Of course it is always right.  The mile markers don’t lie.

There may be an end in sight during a race.  A nice big sign welcoming you to the finish line.
But in the race of life, there is not.  And equally, in our journey of leading healthy lifestyles, there is no finish line.  There is no point in which you can say ‘OK.  I did a great job.  Now I can stop’.  This is your health, people.  We can use our mile markers as our friends, but this is not a race.  Your health is not just until you can wear a bikini or fit into that pair of jeans.  It’s about living our lives to the fullest – as long as we can.

In the turn of the new year, I have decided to document my mile marker.  I know how I felt in years past and which clothes I couldn’t wear.  I am fully aware of various mile markers in the progression of my health, but I have never once documented them.  The day I eliminated gluten from my diet and then proceeded into a Paleo lifestyle, I never knew what would come from that simple choice.  In turn, I never took the ‘before’ pictures that everyone recommends.

I will be posting these pictures as a mile-marker for myself.  We must always strive to achieve better in everything we do, and health is no exception.  I will be focusing more on my diet in 2012  since I have acquired so much knowledge in the past year about what to eat, what not to eat, and even how to cook!  I have other resolutions for 2012, but for the purposes of this blog, my fitness and diet will be the main focus.  I have come a long way, but there are so many goals I have for myself.  As I achieve them (and I will), you all will be the first to know!

So.  Here goes nothin’….

Happy New Year to you and your families!  Thank you all for reading this blog as it is one of my many accomplishments of this year.  I look forward to spending 2012 with all of you and wish the best of luck in all of your endeavors! xx -Sarah

Dec 18 2011
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Dear Women of the World,

Please get off the elliptical machine and get into the weight room with the boys.

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Dec 13 2011
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challenge yourself, workouts

I caved.

I have always been a big proponent of bodyweight workouts.  And I still am.  I mean, I love my salt bag as much as the next person……or maybe the person who owns a real sandbag.

But I felt myself becoming a lot less excited to do my usual bodyweight workout since it has been freezing cold outside and I have to bundle up, walk 3 blocks to the park, and then practically finish my workout before I can feel my fingers again.  However, the one exercise I love doing in the winter time is running.  I become absolutely addicted to running in the winter time.

But my body craves weights.

While I love the infamous “runner’s high” I get, I never feel my fittest when I only run for exercise.  And like I said, I was feeling a lot less motivated to do bodyweight workouts with the weather change.

So I caved and got a gym membership.

I went today for the first time and it was as if I had completely forgotten how to workout at a gym.  I just walked around without a plan and did a whole bunch of random exercises.  Not the best idea.  I always like to go in with a plan.  But let me tell you something: the feeling of doing a squat with a barbell on my back is second to none.  It just feels like the epitome of “strength”.  That might not make sense, but just go with it.

I will continue to run a bit because I love it so much during this time of year, but I am excited to improve my strength back to where it used to be before I moved to Europe.  The only thing I wish I had done was learn how to convert kilograms to pounds before I went in.

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Nov 09 2011
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oh my thank you, workouts

Thanksvember 2011: Thunder Thighs

I am thankful for my muscular legs and the work I put in to sculpt them.  They walk my happy ass all over this city without losing a breath.  Yeah, I might have trouble jean shopping.  But who cares?  Why would I want to cover them up with jeans anyways?  Be thankful for your body and proud of the work you have done to reach your goals.  Thunder thighs are two trophies you can always show off.  So be thankful and let ‘em show, ladies.

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Nov 06 2011
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challenge yourself, oh my thank you, workouts

Thanksvember 2011: Bodyweight

As you might know, I am a huge fan of body weight workouts.  I really think we can get in some serious sweat time using what we have (or maybe adding a salt bag to the mix).  One of my favorite websites for body weight workouts and inspiration is BodyRockTV.  Zuzana and Freddy are incredible athletes and they are doing great things in the fitness world by making exercise accessible and easy to those who don’t believe it can be.  Remember, you don’t need a fancy gym membership or expensive equipment to get ripped!  I am very thankful for this website and the community involved in it.  I hope you check it out and find some inspiration of your own!  The website features almost daily workout routines that can be done at home, recipes, and the most supportive and inspirational group of followers I have ever seen.  Not to mention, Zuzana is absolutely shredded and Freddy is quite the looker.  That is exactly the thing I need to get my ass moving!

click on zuzana's ripped abs to get to BodyRockTV

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Oct 27 2011
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challenge yourself, food, paleo in madrid, teaching, workouts

HEY YOU GUYYYYYYS!

Goonies? Anyone? No? ok.

So, you might be asking yourself, “what has Sarah been up to lately?”  Or not.  That’s fine.  Either way, you are here and I will tell you what I have been up to.

1.  All of my classes are officially in session which means I actually have things to do each day instead of roam around the streets.  Even though the latter is way more exciting, it doesn’t pay very well.  In fact, I usually come back with less money than I started with.  So financially speaking, this is a good thing.

2.  I signed up for a 5K and 10K race here in Madrid.  I know I am a big advocate of HIIT and not distance running, but honestly I needed some sort of goal.  My motivation starting around February is usually the new line of bathing suits from Victoria’s Secret.  That catalog gets me every time!  From the second I open my mailbox, the rays of sunshine and the pages upon pages of abdomens and boobs induce me into a swimsuit coma where I silently repeat to myself “get your ass out of the house and move a little so you can wear these skimpy-and-sexy-yet-nearly-$100 pieces of polyester”.  Speaking of, in case you haven’t noticed (or don’t check every three days like I do) they have already released their 2012 preview of suits even though summer ended like last weekend.

If this cute bathing suit doesn't get you off the couch, I don't know what will

Anyways, since we are quickly making our way through Fall and into Winter, the thought of wearing a bikini not only gives me goosebumps but quickly reminds me of my favorite reason for the season: not shaving my legs.  Yes, boys.  That is the real reason women are so jolly around winter time.  We spend about 8 months out of the year with that damn razor practically glued to our hands and taking twice as long in the shower to make sure that you have something smooth to brush up against.  But where there is cold, there are leggings. And boots.  And boot socks.  And all things that cover up those legs that have now gone pale and prickly.  And for that, we celebrate the Winter season.

OFF TOPIC.

I signed up for the two races to give me a good reason to get out in the cold and do something with myself.  Since I don’t have a gym membership here in Madrid, it gets quite repetitive to workout in my home and I’m sure my neighbors would appreciate me slamming that salt bag somewhere other than above their apartment.  So I decided to incorporate an old love of mine, running, into my workout schedule.

So I’ll keep you all updated with my training.

3.  I have decided to host Thanksgiving Dinner here at my apartment and have wasted spent multiple hours searching for the perfect Paleo recipes.  So far on the menu: some sort of bird (don’t know if I can find a whole turkey here), mashed sweet potatoes, broccoli & cauliflower casserole, herb gravy, and grain-free pun’kin pie ya’ll.  I will be posting my recipes prior to Thanksgiving so you can try them out with your family!  The holidays are not a good reason to let your health slip!  Let everyone else be gluttonous while you stay fit, trim, and sexy.

4.  Also, in lieu of the holiday season, the whole month of November here on Life With a Fork will be dedicated to giving thanks.  Everyday I will be posting about something I am thankful for as well as keeping up with some of my current topics like random things I eat and my crazy European life.  Stay tuned for that!

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