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During May 2011 Liz Siebenaler Photography photographed me following a figure competition. Here are a few photos of me I am 43 years old:
My Photo Shoot
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Natural Badger Classic Photos
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Biological Age: 44 Physical Age: 20 Something
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Hello everyone!!! This is the last week of my 14 week writing spree on leaning out for summer. I am very excited to say that I have learned a lot about myself over these last few months and have gained strength and confidence in my ability to maintain, and in many ways, improve my overall way of life.
Another big feat this week is that I will be turning 44 on Saturday. I am not afraid nor ashamed to call out my age. I am proud of my age and the way I feel. Age is just a biological thing…not a big deal. The big deal is how I choose to lead my life and how I work to make myself stronger and healthier as I age.
I just read an article this morning about aging and the problem in our society with the increasing levels of obesity in our country. Here is the article. I do recommend that everyone read it since it makes so much sense and has a lot of value as we all work to improve our bodies as we age. This is no easy task!!!! http://health.usnews.com/health-news/articles/2012/05/22/you-really-are-what-you-eat .
In June 2009 (then age 41), I did a physical fitness analysis called “Fit Point” at Life Time Fitness in Woodbury . The fit point test analyzed overall fitness levels such as cardiovascular ability, bicep strength, flexibility, body composition/body fat and overall fitness. Based on the results of my analysis, my physical age was 29. I was thrilled with that number. Today, 3 years later, I feel better than ever and have made so many positive changes in my life (both in diet, exercise, reduced stress etc.), that I feel I have not aged a bit–I actually feel younger.
I have been thinking about the changes I have made since 2009 and I wanted to highlight them below. I also wanted to point out that we all can make positive changes at any age. It makes good sense to do so, especially since the statistics of the middle age and the aging population do not look promising. Here is my 2009 vs 2012 list of changes, improvements, and accomplishments. I have to remember that behind every strong women is a functional network of support. I have many people to thank for being a part of my life and working with me to accomplish so much. For example:
-My husband, Tom (of 17 years on Sunday) encouraged me to eat healthier and increase my exercise many years ago. We joined Life Time Fitness in 2003. In addition, it was Tom who stopped eating red meat first over 14 years ago. I agreed that cutting out red meat would be good for us since both of us had border line cholesterol levels. He is also the one that supports me when I am wanting to run one more lap, get to the gym, or complete one more set of squats.
-My daughter, Autumn (now 16) became a Vegetarian in 5th grade. I always cooked for her, and our family ate 60% or so vegetarian. She encouraged me to go outside of my comfort zone and implement a vegetarian lifestyle as well. It is one of the best things I have done and I have been doing so for 1 full year.
-My son, Forrest (age 14), has become my strength training partner. This is so exciting to see him develop into such a strong and fit young man. The only scary part is that he is developing new muscle so fast….I think he is now stronger than his mother.
My extended family, friends and gym colleagues have also supported and encouraged me as I work to have a healthy lifestyle rather than sabotaging my efforts. This is a really big deal because when people close to you don’t support your lifestyle, it becomes very difficult to continue this more structured (but better) way of life.
Please share your accomplishments too if you would like. I’d love to hear them.
| LIFESTYLE IN 2009 | LIFESTYLE IN 2012 |
| Worked out 4 days a week mostly cardio and almost always stairmaster | Workout 6 days a week, cardio and strength training most days |
| Did not eat as clean as I should, quite a bit of meat and processed foods including beer | I have been a vegetarian since May 2012-challenging but better. Very clean diet and a glass or two of red wine once a week |
| Just starting to jog and doing light weights | Run or walk most days of the week, much heavier weight lifting and strength training for overall body |
| Weighed in at approximately 128 | Weight today varies from 115-120 |
| Body fat: 13.4% | Body Fat: Ranges from 8-12% depending on time of year, competitions, off-season etc. |
| Skipped gym days, claimed I was too busy or tired | Very rarely skip workouts—too valuable to miss |
| Completed workouts, without a real plan | Since the Fall of 2010 competed in 4 fitness competitions: 2 in figure and 2 in Bodybuilding |
| Received my Pro Card in Female Bodybuilding: Oct. 2012. |
Busy Days But Still Getting In My Workouts
The last few weeks have been extremely hectic with the kids’ activities, our business, and life in general. Even though, life has been busy, I still cannot and do not forget the importance of my workouts. I have been outside completing my cardio workouts which is excellent for me because I love the outdoors so much. My lunch time cardio workouts either consist of a 4.5 mile fast paced walk or a 4.5-6 mile run. I try to alternate them to avoid any injuries.
I did complete a fast paced walk at lunch today. Tonight was all about a VERY INTENSE UPPER BODY WORKOUT. Here is what I did:
-10 sets of Push Ups feet elevated 4 feet and hands together in a triangle. I did 20 push ups per set.
-10 sets of Dips (unassisted), 10 dips per set.
-10 sets of Standing Barbell Rows (8-10 reps per set).
THEN ON TO CORE
-3 sets of Rope Crunches (20 reps per set)
-3 sets of Alternating Bicycle Crunches (15 per side is one set)
-3 sets of Side Bends using 25 lb. Dumbbell
There you have it!!!! A pretty intense workout but I loved every minute of it!!!
We are coming to a close on my Weekly Lean Out Posts. I still will be posting and I will talk more about my results and my thoughts on future workouts, nutrition, etc. so stay tuned for more.
I need to spend a little quality time with family so I need to quit writing. I hope everyone has a lovely evening and a wonderful weekend.
Lower Body Workout-Walking Lunges and Squats
This is a quick post. I just wanted to record my evening workout. It was 1 hour in length but not a lot of variety. I completed a 1 hour workout for my legs. It included the following:
10 sets (down the floor and back 12-14 steps each way is one set) with a 35 lb. plate above my head WALKING LUNGES.
Followed by 10 sets (20- reps per set) of BARBELL SQUATS with 70lb. barbell on shoulders.
The topping on the cake–3 sets (15 reps per set) of DECLINE BENCH CRUNCHES.
A simple routine to remember but a difficult one to complete. Enjoy your evening. Give this workout a try, and see what you think.
Upper Body Workout with Lots of Push Ups
I hope everyone had a good start of the week. I had a good day and it wasn’t so crazy like most Mondays. It might have been a crazy day, but I didn’t realize it since I am still feeling the calm following vacation. Like I said in my last post, there is nothing like a vacation to recharge the batteries. No matter what type of vacation you take, be it an afternoon or two weeks, any amount of time away from the “grind” does one a lot of good.
Today’s workout was an Upper Body Workout.
Here is a run down of what I did:
3 Sets of the following (15 reps. per set at the highest weight possible and still keeping good form)
STANDING BARBELL CURLS
SEATED DUMBBELL PREACHER CURLS (alternating Dumbbell)
Followed by:
HANGING LEG RAISES- STRAIGHT LEG (4 sets/15 reps. per set)
LAT PULL DOWNS
3 Sets Medium Grip (10-12 reps.)
3 Sets Reverse Grip (10-12 reps.)
PUSH UPS (I put my feet up on a 4 foot incline and put hands together in a triangle)
7 Sets of 30 push ups per set
LAST NIGHTS WORKOUT: 60 MINUTES STAIR MASTER (Level 12, Fatburner)
Back From Vacation So Now I Can Take Vacation
Isn’t it a funny thing, how you plan for weeks to go on vacation and then vacation comes and goes and it seems as though it never even happened??? At the same time, in many ways, taking a vacation is hard work. Coming back home can sometimes feel like more of a vacation than actually being a thousand miles away on a beautiful sandy beach.
What I know for sure is that vacation is necessary. It recharges my battery and I come home feeling ready for a new day, a new challenge, a better nutrition plan and a new perspective on my workouts and training sessions. So even though vacation can be exhausting, it also has its rewards.
Playa Del Carmen, Mexico
My husband, Tom and I just got back from Playa Del Carmen, Mexico. The beaches were beautiful and the weather was in the high 80′s everyday. I worked hard to stay fairly close to my regular diet but it wasn’t easy. We also didn’t get to the gym at the resort which was ok since my body needed a break. Instead, we spent time everyday walking on the beach.
Tom and I enjoying our daily walks on the beach
There were many food choices at the resort’s restaurants but most of those choices involved meat (actually 99% of them). The chef was kind enough to provide vegetarian meals for us, but I believe vegetarianism is a very misunderstood way of eating. Our evening meals were cooked vegetables mixed with curry powder or soy sauce AND that was it….no rice, beans, cheese, eggs or any type of substantial protein source.
Breakfast was easy for me to eat, enjoy and feel satisfied. Each morning I mixed up the following: hot oatmeal, cottage cheese, some nuts and whatever fruit was available that day.
Lunch was the same each day…vegetable fajitas. We did pack extra nuts and protein bars so that was very helpful. The evening buffets were filled with 5-8 meat choices including numerous seafood options. All of the visitors at the resort that we talked to thought the food was excellent. I guess, for most people it was the ideal spread. I still have to commend the chef because they certainly didn’t have to accommodate our diet at all, but they took the time to make sure we had a meal to eat. One of the waiters even sent bananas and mangos with me back to my room for when I got hungry.
The vacation was relaxing but now I am ready to get back to my regular routine. For me, routine makes me the happiest, and I feel my best when all is in its proper place. Mixing it up every once in a while is still very necessary and a part of my healthy lifestyle.
Me getting a massage on the beach, $20 for 30 minutes
Bicep/Tricep Workout Today and Intense Leg Training Tomorrow
My son, Forrest and I had a great upper body workout today. I picked him up after school, like we generally do two times a week. Today, we worked out primarily, our biceps and triceps. Here is our workout.
-Push Ups (5 sets) using dumbbells. I used 22.5 lb. dumbbells today and 10-12 reps per set.
-Pull Ups (5 sets) all unassisted. Do as many as you can using regular grip.
-Dips (5 sets) again, all unassisted.
Move on to the Cable Machine and complete 5 sets of the following (10-12 reps. of each)
-Tricep Extension using high cable rope, extended behind head
-Bicep Curls using straight bar
-Tricep Pushdowns using straight bar
-Bicep Curls using low rope
That was our workout. We were both feeling like jello when we finished. That is a good sign for new muscle development for sure. We will both have a good sleep tonight.
Tomorrow’s workout will include an Intense Leg Training. Since I won’t have a chance to post tomorrow, here is what it will look like:
Walking Lunges using 35 lb. plate (10 sets/ 1 set is down the floor about 12-14 steps and back)
Standing Calf Raises (5 sets/10-15 reps. per set)
Straight Leg Deadlift (5 sets/10-12 reps. per set)
Ballet Squats using heavy dumbbell (8 sets/10-12 reps. per set)
Hyperextensions using 10 lb. plate across chest (5 sets to exhaustion)
Cooking with Mushrooms Tonight
Hi Everyone! Sorry, it has (once again) been awhile since I have posted in my blog. It has been an extremely busy week. It is hard to believe that I have been writing now regarding leaning out for summer for 10 weeks. I have 4 weeks to go until the process is officially complete. I have been monitoring my food intake as well as my training sessions and feeling very good overall about my progress. I think the biggest challenge is deciding, “should I or shouldn’t I eat that?” For me, doing daily workouts is just part of my routine and something I enjoy and need. On the other hand, eating clean, 80 or 90% of the time can pose a challenge especially on the weekend and late in the afternoon (in my case).
On to food…I have been cooking with mushrooms over the past few days. I don’t know how all of you feel about mushrooms, but I think most either love them or hate them, there seems to be no middle ground. My kids don’t really care for the slimy consistency or in their opinion, the lack of taste. My husband, on the other hand, loves them. I have been learning to like them. Growing up, I don’t think we ever ate mushrooms so it was easy to think that I didn’t like them.
Last night (because I had so many Portobello mushrooms in the refrigerator) I created my very own mushroom soup. My husband had a bowl of Cream of Mushroom soup at David’s Chophouse in Woodbury, MN last weekend and thought it was the best Cream of Mushroom soup he had ever had so I thought I would try to duplicate it and keep it as healthy as possible. The soup at the restaurant was very creamy so I assume there was quite a bit of heavy cream mixed in. My recipe did not include cream. Here are my ingredients:
-2 Tbsp. Olive Oil
-Chopped Garlic (3 Tbsp.)
-Mushrooms (chopped) I used 9 Portobellos
-2 chopped medium onions
-3 Cups (light) Coconut Milk
-1 Cup 40 calorie Almond Milk
-2 Cups Vegetable Broth
-1/4 Cup Brown Rice flour to add to the consistency, stir in until smooth
-Spices included: parsley, thyme, black pepper and lemon juice
This mixture is heated in a large pot on medium heat until in cooks down to half of the original mushrooms. I take it off the heat, let cool a bit then blend in the food processor in batches.
Remove and put back into the pot. Reheat and add between 1/4 and 1/2 Cup Feta Cheese and approximately 1 Tbsp. of your favorite margarine or butter along with about 1 cup of chopped mushrooms (any type).
Serve plain or with bread or crackers. The soup turned out great. It is creamy and tasty.
In addition, tonight I made Portobello Mushroom Burgers on the grill. These were marinaded for about 2 hours in basalmic vinegar, olive oil,dried basil, dried oregano, dill week, garlic and black pepper. I topped the burgers with a piece of smoked cheddar cheese, tomato and onion. This was also a tasty and filling meal.
I like experimenting with new recipes and most of the time, our family enjoys what I cook. Sometimes; however, the recipe can be thrown in the garbage. In both of these cases, the recipes were a success and have been filed away for another day.
Week 9 Of Leaning Out!
We are in our ninth week of the 14 week lean out program. I hope everyone is seeing progress. If you are training hard and eating clean then you are definitely seeing positive changes. You might not see the scale reading lower, but that is not necessarily a bad thing. If you are building muscle, the scale might be reading higher. I think, as women; especially, we want to see a lower number on the scale. We are raised to believe that lower is better. In my opinion, that is not always the case.
If you have a good amount of muscle mass, then you will probably weigh a little more. The real test is how you feel, how your clothes fit and how healthy your body has become-not the number on the scale. Having more muscle mass will carry you through as you age. It will decrease your risk of osteoporosis and also decrease your risk of injuries. All in all, it is a very good thing.
On to tonight’s workout. I completed a 1 hour session. The first part was High Intensity Interval Training and the second part was a leg workout. Give it a try and see what you think.
HIIT TRAINING AND LEG WORKOUT
20 minutes on the treadmill (2 minutes at 6 mph following by 1 minute at 8 mph) continue until finished, cool down for 5 minutes.
FOLLOWED BY LEG WORKOUT:
5 sets of Smith Machine Plie Squats (15 reps. per set)
Walking lunges with 35 lb. Plate Overhead (10 sets, 1 set is down the floor and back. I take approximately 12 steps each way). The lunges take time, but are well worth it!!!
New Shoes Can Mean Bad News
I’m sorry I have been away from my blogging for a few days. At any rate, I am back. I wanted to talk a little about my new shoes and my foot injury. This is the first week in about a month that I have been able to get back to my regular cardio workouts due to my foot injury. I was able to do the Stairmaster on Saturday, Run on the treadmill on Sunday and back to Stairmaster on Monday. It feels so good to get a great cardio session in and a lot of sweating. Cardio is one thing that clears my head like no other. I am very happy to be back to my old self.
After evaluating the reasons for my injury (in addition to getting too excited about the warm weather) I have come to the conclusion that my new tennis shoes were probably the main culprit. I bought a new pair of shoes early this spring. I generally have quite a bit of trouble finding the perfect running shoe. I am a neutral runner so that is not a problem, but I have a high arch and need something that is not so tight at my toes. I found (I thought) the perfect tennis shoe. This shoe was so great I even went out and bought a second pair in a different color just in case the company changed the style like they usually do.
After my injury, I started thinking about the shoe. It was so comfortable and so loose through the top of my foot. This was exactly the problem. The shoe was too loose, allowing my foot to move around too much and not be supported the way it should. I went through all of my older tennis shoes and found a pair that I like so I am now back to these. They have tons of support and cannot be bent at the toe easily. This is the key to a good fitting shoe for me. Now I am back to shopping for a new replacement. At least, I know (I am pretty sure) that the shoe caused the problem. I took back the second pair even though I loved how they felt. They are just not a good choice for running, maybe casual walking, but definitely not running. I’m sure there are others out there that share my problem. Drop me a line if you can relate. I’d like to know that I am not the only one that made a “bad shoe choice!”
On to tonight’s workout:
My son and I completed an Overall Upper Body Workout. Here is what we did:
UPPER BODY WORKOUT
5 sets of the following (10-12 reps. per set)
Pull ups-wide grip (unassisted until you cannot, then add assistance)
Dips (Unassisted)
Hanging Leg Raises (straight legs)
3 sets of the following (10-12 reps. per set)
Standing Barbell Curls (use as heavy of a weight as possible but keep good form)
Seated Barbell Preacher Curls
Lat Pull Downs (3 sets of each of the following (10-12 reps. per set)
-Wide Grip
-Reverse Grip
Back and Tricep Workout in Week 8
Today, was a pretty ordinary day, business as usual. I did increase my protein today, and felt a lot better. Last night, I was feeling pretty sluggish. I don’t know if I had a touch of something, a little worn out or just the change in diet. Needless to say, today was a much better day and my energy levels were good.
This afternoon’s workout (with my son) consisted of a great Back and Tricep Workout. Here is what we did. Sorry for such a short blog tonight, but I need my rest. My In Laws are coming for a visit tomorrow so I have a lot to do to get ready before then.
BACK AND TRICEP WORKOUT
3 Sets of the following (10-12 reps. per set)
Bent Over Barbell Row
Bent Over Reverse Grip Barbell Row
Single Headbanger Standing Tricep (1 dumbbell held with both hands extended behind head)
Bent Over Dumbbell Lateral Raise
Bent Over Dumbbell Tricep Kickback (dumbbell in each hand)
Standing Alternating Extension (dumbbell behind head for tricep extension)
Hanging Leg Raises (ab work)
