Move now

It's not secret that I like fitness.  It's my happy place.  It kind of always has been.  Friends tell me "it's just my thing" and it might not be their thing.  I get that.  We all have our things. 

But that doesn't mean you should forgo fitness.  We all have to do things in life that we dislike.  I despise school.  Going back to school after a 7 year hiatus while having 2 small kids is by far the HARDEST thing I have ever done.  I would take 10 deployments and 50 jumps with combat equipment out of a perfectly good airplane over school any day.  However, this gets me to an outcome that I will love and have always wanted. 

What is my point?  My point is your health.  Your health.  Forget the scale, forget the aesthetic appearance.  Forget the size 4 or 6 or whatever.  I don't care about that stuff for you.  Simply your health.  Movement is health.  As we age, movement will get harder.  That is why movement now is key. 

So I put together a small group of my friends around the globe to do monthly movement challenges.  I created a facebook group for us and each friend will host a different movement challenge.  These are simple movements like the sit ups, the squat, the push up, walking, running, etc.  My intent to to help motivate each other. 

Some might ask "why do I need to squat?"  Well when you perhaps move into a new house and you are moving boxes, you will need to squat down to pick up that box.  "Why would I need to do a push up?"  Well what if you fall, trip, and break your ankle (it could happen) while taking your dog for a walk around the block.  You are laying flat on your stomach and you need to push yourself up in order to be able to sit up to get your cell phone our of your pocket.  Or simply just being able to get up and down to play with your kids.  You want to grow old to see your kids grow up and play with their kids too.  Move MOVE MOVE!!!!!! 

Just go move. 

Be the best you

Ladies, are you wanting to make change in your life physically?  Lose weight, build muscle, tone, get stronger, run faster, move better, or any of the above?

Ask yourself if you are happy?  Are you healthy?  And do you feel good?  Every one's goals are different in this physical game called life.  First and for most, you should be happy with who you are, the body you have, and the life you have.  Never strive to be anyone else.  You should be the best you.  I just want to make sure you are trying for the best you.

How to make some changes.

1) Do you own a scale?  If so, THROW IT AWAY!  Stop obsessing over a number.  The number on the scale is silly and frankly is just going to drive you insane.

Same weight, different body fat percentage.  Stop obsessing over the scale.

2) Have you been doing the same thing (whatever it is) for 'working out' over and over and over again and don't seem to be getting anywhere?  Okay, let's make the change.  I'm sure if you have read this blog before you know what my recommendation would be to kick start a physical change in your life.  Click here to find out.

3) What are you eating habits?  If you eat like (pardon my french) shit, how do you expect to see change?  I'm a firm believer of 80% of your results are from diet and 20% are from working out.  Simple, ladies stop eating crap.  If you need a good meal plan recommendation, click the link on bullet #2.  While you are researching the meal plan, go ahead and figure out how you are going to tackle fitting an hour of gym time in too and start working out.  Here is a sample of how much I eat in a day.

4) Set goals.  Small goals.  Run a mile.  Work out 3 days next week.  Complete a 5K in three months.  Be able to do a pull-up.  Be able to do all your push ups not on your knees.  Whatever.  Without goals, how are you working towards change?

5) Find a partner.  Gather your friends.  Everyone can always use a swift kick in the behind to get things going.  Most of the time fitness is more fun with friends anyway.  And if you are someone who doesn't like to do fitness with others, that's fine to.  JUST DO FITNESS!

Fitness can be aesthetically pleasing, but more importantly I would like to see everyone working on getting fit for their health.  We all want to be in this for the long haul right?  And while we are at it, we want that long haul to be enjoyable, free of pain/illness/sickness, and generally easy.  I promise you if you don't live a fit health life, the long haul will be hard.  You might not think so now, but it will be. 

Summer Workout Plans

I told myself I was going to blog more once school ended for the semester.  And we see how far that got me.  It's been a whirlwind.  Semester #3 of my first year of Physical Therapy school ended, I went right into my 6 week clinical affiliation (loved), that ended.  I had a week here at West Point.  Then the kids, my mom, and I packed up and went to Cape May, NJ for a week with my dad, aunt, uncle, cousins, and even hubby came up for the weekend from Army training in Fort Lee.  I couldn't go an entire week and not workout, so I packed up the barbell, a few weight plates, two kettle bells, and my jump rope.  Each day I worked on my double unders (a skill I suck at) and did a different Crossfit workout.  The week at the beach was amazing and now I'm home.  Depressing. 

WOD at the beach house.  Kettle bell swings, sumo deadlift high pulls, and shoulder to overhead. 

On July 1, I will put my uniform back on for a month for my reserve annual training.  My unit is letting me do home station annual training at West Point.  I'll hang out in the PT clinic and be a helper as well as hang out in my old job at the hospital at West Point.  I'll feel like a normal person again, schedule, pay check and all....at least for a month. 

Fitness wise, where am I?  I [mentally] set a goal for myself to see how much I could push my body this summer.  I don't get to work out as much as I'd like during the school year.  I feel like I can maintain but not make strides.  So with more free time during the summer months off of school, I plan to make strides in strength, speed, skills, physique.  How am I doing this?  A combination of Crossfit and the traditional weight lifting I like to do.  Crossfit gives me the strength I love, want, and need.  Traditional lifting gives me the extra tone and definition that I also love.  Win win.  Plus, who doesn't love an occasional two-a-day workout.   For the traditional weight lifting I'm following the Jamie Eason Livefit trainer and currently on week 3 of phase 1. 

I have some "goats" (things I suck at) in Crossfit.  I would like to get better at and be able to do 1) double unders 2) hand stand push ups 3) kipping pull ups 4) a muscle up.  I set a timeline goal for me to get a ring muscle up by Labor Day.  Now it's in writing, yikes.  

In May, I became Crossfit Level one certificate trained.  :)  That means I can train people in Crossfit now, right?! Wrong.  I need experience first.  I need to learn how to coach.  A new friend and I visited and worked out at some local Crossfit gyms this past week.  We both absolutely fell in love with one of the gyms.  Her and I are both trying to rationalize training there over the summer versus training for free in our garage gyms.  Not to mention she lives just down the street from me a few houses so we can train together and push each other.  I still, however, don't think I'll get better at those things I suck at without an experienced coach.  The owner of the gym has offered to teach us to be coaches if we train at the gym over the summer.  So that's where I am now.  Trying to figure out how to be able to do that while working on active duty for a month as a single parent b/c Matt is on temporary duty in Virginia over the summer.   Just more tools for my tool box. 

I love the people that say this isn't recognized 'nationally.'  No, you're right.  It's recognized WORLD wide at every Crossfit affiliate. 

Of course let's not forget it's sprint triathlon season.  So on top of all of that up above there, I plan to train and do a couple of triathlons.  In the past I've relied on my normal training of Crossfit, weights, and HIIT to carry me in races.  I'd like to actually train (most likely just supplement) on the bike, in the water, and running a time or two a week.  I'm doing one repeat race that I did last year and if possible I plan to shave a couple minutes off of the bike and swim and possibly a minute off the run.  I'm ambitious so let's see if I can actually do it. 

What are you summer workout plans?  Don't let the summer get away from you and wish you would have gotten fit.  Everyone's goals are different what are yours?  Don't know where to start? Ask me.  :)

Flexibility is key. Making it work[out]

I'm trying to get through a handful of questions that a friend had asked me regarding working out, making it work, eating, the whole shabang.  Once I think I have things figured out, something changes.  Inevitably, right? 

When I was in the Army, this whole working out/eating right thing seemed to work so seemlessly.  For all intensive purposes, my last job in the Army I was on a bit of my own schedule.  At the time for me, working out always worked great at lunch time.  If I wasn't able to get it in at lunch b/c something came up, I was able to leave work a little early to knock out the workout just in time to pick up the kids before daycare closed.  All fine and dandy. 

That was a year ago...then school happened.

My workout world was rocked when I started school.  Not that school was the issue, but more than anything the 2 hour [in one direction] commute really put a kink in things.  Every semester I have to make adjustments with my workout schedule as it pertains to my school schedule.  I try to keep the rule that I do not workout (or study) when my kids are awake b/c that is their time. 

During school, if my schedule allows I prefer to workout with the ladies' Crossfit group in the wee hours of the morning.  If that doesn't work, my next option is a mid-day workout if my class schedule that day is only half day.  If that doesn't work, then I probably don't workout b/c studying during the semester always took place from 9pm to midnight which doesn't leave room for working out.  Sleeping takes place from midnight to 5am.

Now, I'm currently working for free in my first clinical.  The clinical is going great by the way.  My hours are 8am-4:30pm.  I have a 45 minute commute in one direction [without traffic] and get home around 6pm.  I leave the house at 6:45 in the morning.  Seeing how my gym doesn't open until 5:30am and I like sleep too much to use my garage gym, I NEVER get in that workout before my clinical.  Luckily, I don't have to come home and study after 'work.'  I'm able to play with the kids, eat dinner with the kids, play a little more with the kids, bathe the kids, and put them to bed.  At which time, I either go to the Cadet gym on post or use our garage gym from 9pm-10/10:30pm. 

Each time my schedule changes, I get stressed about how I'm going to fit in my workouts.  Somehow I always manage to figure it out.  My mom (who is currently staying with me to help b/c Matt is away for Army training) can't understand how I like to workout at 9pm.  The answer is, I DON'T like to workout then.  HOWEVER, the other option is to not workout and that is NOT an option. 

I've learned through this whole process that FLEXIBILITY IS KEY.  I have also learned to survive on less sleep.  This is a learned skill since starting school and being a parent.  The other option is to not workout and that is not an option. 

So my advice to people who think they don't have time, are too tired, are too busy, whatever.....YOU ARE WRONG!   B/c if you understand that not working out is not a viable option, then you will jump on board with me. 

Tonight's workout agenda: 
Location:  Chase garage gym
Chest day:  Push ups, bench press, working on the chest pull strengthen portion of a muscle up on rings.  (I can't do a muscle up, yet....I intend to by the end of the summer!)
HIIT:  35 min of treadmill HIIT. 

Weights - How did it change my body?

When I began this process (changing from a 'runner' to a 'weight lifter') I was post partum 6 months with my second baby.  I had previously lost all my baby weight from the first baby to a somewhat healthy diet, mainly running, and minimal weights. 

Why did I make the change?  I made the change b/c while I enjoy running and am relatively decent at it as a sport, I never achieved physique wise what I thought I could.  So I sought out a different approach.  I've followed certain fitness models for a number of years and have always liked their look.  Not too bulky, nice tone, great shape.  And what do they do?  They LIFT WEIGHTS!  Revelation. 

So how did my physique change? 

The photo on the left is shortly after I ran the Army 10-miler in 2011 at 4 months post partum.  In that photo I weigh about 136 pounds and am 21% body fat.  The photo on the left is April 2012 at 10 months post partum after I spent 90 days doing strict eating clean, following the meal plans from the Jamie Eason Livefit Trainer as well as the workouts from that trainer.  In that photo I weigh approximately 133 pounds and am 14% body fat.  So as you can tell my weight did not change a lot but my body composition did.  What does this mean?  THROW AWAY your scale. I do not weight myself on a regular basis.  Matter of fact, I weigh myself only when I go to the doctor.  I gage my body off of how I feel and what my muscles look like.  When I feel like I need to lean out some, I add in extra cardio in the form of HIIT usually done on a treadmill out of convenience unless my husband drags me to the track.  When I was finishing the trainer, I noticed my clothes were much looser and actually went down roughly 2 sizes when I went shopping for new clothes.  That's always a joy!

In every relationship there is a give and a take.  What did I have to give away to take the tone physique?  Sadly my boobs.  I don't think it was entirely from lifting and probably mostly in part due to nursing and then stopping nursing.  However the two coincided so it feels like it happened from the lifting.  Now I know why a lot of bikini and figure competition ladies get implants.  Sigh

I recommend to anyone wanting to make changes to take progress photos of yourself.  They don't have to be for anyone to see.  It's a good visual tool for you to see how you are doing.  It's encouraging. 

Don't expect to see change right away.  Remember 80% of your results are what you eat and 20% is the workout.  I would give yourself a strict 3 month period of hard core clean eating (keeping your sugars low) and challenging lifting.

A quick down and dirty on what extras I add to my diet now that I lift.  I always take in a post workout protein shake after each workout.  I use the Optimum Nutrition All Natural Whey protein from bodybuilding.com.   I blend this with unsweetened almond milk, ground flax seed, half a banana, and fresh spinach.  I also take a multi-vitamin, calcium, fish oil, BCAA (branch chain amino acids), and a plant derived digestive enzyme. 

What are your questions?

I want you. Yes you!

I'm back from the land of grad school finals.  Ah, it feels so good.  I do have a 6-week clinical ahead of me, but that seems easy compared to 'school'.  I get to come home and actually BE home with my kids.  A glorious next four months this will be.  Two more years and I'll be Dr. Lara Chase! 

I want to give a shout out to SO many people I'm so very proud of.  I have friends near and far who have embarked upon the Jamie Eason 12-week LiveFit trainer.  I have friends who are going to give a whirl this summer.  I have friends who have recently just started.  I have friends who are well into a couple of phases.  I have friends who did it over a year ago.  What I anticipate happening is YOU all will have friends who will do it too, and so on and so forth.  And yes, now I want YOU, yes you, to do it too!  What are you waiting for?

The summer is upon us.  Maybe you are off school for the summer.  Maybe your work slows down a bit in the summer.  Maybe you have a summer vacation you want to get in shape for.  Well try this trainer.  I've written a post a while ago on why I like this trainer so much.  I'll sum it up again:

1.  It's free
2.  It's dumby proof
3.  It's free
4.  It's dumby proof
5.  It's free
6.  It's dumby proof
7.  It's free
8.  It's dumby proof
9.  It's free
10.It's dumby proof

Catch what I'm throwing down?  This training program can be for ANYONE.  And that anyone is you too.  Do you run and not seem to get anywhere you want to be going in terms of your body?  Do you want to lose weight?  Do you want to tone?  Do you want to feel stronger?  Have you always wanted to lift weights but don't know what to do in the weight room?  I could go on.  Truth is if you want to lose weight, stop doing a gazillion hours of cardio!!!!!!!  Trust me.  It's not going to get you anywhere.  If you love running and that's your outlet, then YES keep running.  But I'd also recommend lifting weights.  This program spells out EVERY single day for you.  It has nice photos with exercise descriptions and if you still don't get it, click on the video link.  Walk into the weight room and own it.  Don't worry about what anyone else is thinking.  They don't care what you are doing.  And if they do then they aren't working out hard enough.  Not to mention for the most part, every day is different and the way you are lifting changes after 4 weeks.  You can't get bored with this program. 

What happens after the 3 months have passed and you finish the trainer?  Well you keep going.  You have the tools to do whatever you want.  Re-do the program.  Hang out in Phase 2.  Do a little of this kind of workout and some other kind of workout.  Recommend the program to a friend b/c you love it so much and do the program again with your friend. 

I'll reiterate, this program is for anyone.  My mom (62 years old) has been through it once.  There are countless facebook support pages specifically for this program and ladies [and men] post progress stories all the time.  Small, big, wide, purple, blue...everyone can do this.  It will be life changing.  That is if you also EAT healthy.  80% of your results are what you eat and 20% the exercise.  I'm convinced.  And if you aren't doing either of those, well then you are just plain screwed and you need to start something now.  Don't know where to start?  Grab a friend, a husband, a boyfriend, a whatever, and start here!!!! 

My before and after photos are posted below.  This is from a year ago from start to finish.  I followed the meal plan for this program 90% and allowed one cheat meal per week.  I still follow the meal plan but am not as strict.  I've maintained my physical results +/-.  I go back to the workouts in this program frequently and I dabble in some Crossfit when I'm able to workout in a group setting. 

Before November 2011 vs after April 2012

A Guest Post: Cancer and Wellness

Well it's been a good hot minute since I last posted.  A quick update and then a GUEST blog post!  I'm half way through my 3rd semester of Physical Therapy school.  I'm gearing up for my first clinical rotation at the end of April...scary and exciting.  I'm running a half marathon right before finals week in mid-April.  I have added some distance running, but not a whole lot.  I'm sticking to my weightlifting, Crossfit, HIIT, and getting about 2 runs per week with one of those being long(er) distance.  As one of Matt's good friends said last year after the North Face Bear Mountain 1/2 marathon, that distance can be treated like a no-notice deployment.  For fun, we are 'competing' in the Crossfit Games open.  They announce a weekly WOD and you post your score online after you complete it.  My scores aren't anything to call home about, but it's still fun.  Considering I work out a couple of times per week given my crazy school and life schedule and have only Crossfitted since October/November 2012, I'd say I'm doing pretty well. 

This guest blog post is from Melanie Brown.  We 'met' through virtual blog world and she contacted me about writing a guest post.  The topic is cancer and the importance of staying healthy.  Hopefully this information can be useful to some of you and/or your loved ones.

Cancer Diagnosis: The Necessity of Fitness

The diagnosis of cancer may be the most distressing event ever experienced in a
person’s life. The fear of a future with an unknown outcome may bring on the most
devastating emotions of anxiety, depression and loss of appetite. However, the
person who has been diagnosed can do much in preparation for the life-saving
medical interventions that may ensue. Keeping or pursuing a strong body with good
nutrition, a healthy weight and regular exercise can help those with cancer to
alleviate depression, stave off anxiety, reduce fatigue and safely continue the
process of treatment.

Cancer Treatment and Nutrition

Medical interventions, such as chemotherapies and radiations, can weaken the
muscles and challenge the immune system of the body. A diet in lean high-quality
proteins, fresh vegetables and fruits may help to repair the tissues that are affected
by these therapies. Include plenty of fresh water and juices that may help the body
flush out toxins from noxious chemicals and maintain the healing properties of
hydration. The loss of appetite can cause weight loss that may interfere with the
continuation of cancer treatment therapies. For people who receive radiation
therapies, such as those affected with mesothelioma, protein shakes mixed with fruit
may help to maintain a healthy weight and assure the completion of the course of
treatment.

The Need for Endurance and Fitness

The maintenance of a healthy weight also includes a proportionate amount of
muscle mass. Strength training with even light weights can be beneficial in building
and maintaining muscle mass during treatment. Aerobic exercise can improve
circulation and provide more oxygen to the cells of the body. Walking or jogging can
assist in weight loss for lean and strong muscles. Exercise also boosts the mood by
stimulating brain chemicals that fight off depression, reverse fatigue and decrease
anxiety. Working out as tolerated may also improve or maintain self-confidence and
increase a positive attitude towards life.

Exercise is an Integral Part of Recovery

To prepare for cancer intervention, experts agree that exercise, proper nutrition and
a positive attitude are imperative to prepare and maintain the body. In times of
fatigue and appetite loss, people can be creative and use high-quality supplements
to retain a healthy body weight and the proper balance of protein and nutrients.
According to researchers, cancer patients who exercised on a regular basis
experienced less fatigue and a significant decrease in nausea. Patients also retained
more lean tissue, a higher level of endurance, a more restful sleep and reported a
better overall feeling of wellness.

The apple never falls too far from the tree

I'm going to make a pretty big generalization here.  And it's not all entirely true 100% of the time, but generally I see some trends.  I feel like the apple never falls too far from the tree.  My parents (both of them) have always been active with exercise.  Going to the gym has always been a part of their normal lives.  I don't remember a long period of time ever when either of my parents weren't working out.  Interest in exercise for myself and my brother started at a young age with sports and staying fit in the off seasons. 

So fast forward to adulthood now for me.  Being fit, getting more fit (b/c we all can always be more fit), and hopefully helping others be fit is my life and will play some sort of role in my career.  My brother is still active himself and enjoys running, biking, hiking, and participating in triathlons.  Our parents are 62 years old and they still exercise.  I'm not talking your leisure stroll to the mailbox exercise or even a walk around the block.  I'm talking going to the gym, lifting up and putting down appropriate weights for their strength, using the cardio equipment, going on bike rides, etc. 

My mom recently has been experiencing some discomfort in her knee.  She really enjoys sprints on the treadmill (a HIIT workout), but this bothers her knee.  So after about a year of annoyance, the discomfort got bad enough to warrant a trip to see her friendly PT.  Leading up to her appointment and as her pain worsened she would back off from activities at the gym and even took a few more rest days than normal.  However, she couldn't just quit going to the gym.  Matter of fact I think her exact words were "I just can't NOT go to the gym."  Now I know where I get it from... :)

So she will do the prescribed exercises the PT gives her and refrain from those that bother her and she will heal. 

My dad had double hip replacement a couple months ago.  He was discharged early from PT b/c he was so compliant and so in shape prior to his surgery that the PT just couldn't do more for him.  He was that ready to ease back in to his normal gym routine.  Such a proud daughter!!!

I plan to be the same example for my kids. 

What kind of tree are/were your parents?  What kind of tree are you or do you plan to be?  What kind of apples do you plan to have? 

Time to get back on track

Well, I thought I was going to blog more while on Christmas break from school.  We traveled to the mountains of NC for the week of Christmas and we did not have internet connectivity.  It was actually amazing.  We would like to live in the mountains some day.  Not necessarily in NC b/c it doesn't snow enough, but somewhere in the mountains.  Anyway, so this post is a 'get back on track' post.  For you, me, and everyone. 

I ate a lot A LOT of Christmas cookies.  We ate tons of unauthorized, sugary, non-clean foods.  That is okay.  It was all so good.  I worked out 3 times while in NC and no lifting (sad face).  I had (and still have) a lot of work to do, but I'm getting back on track. 

I don't really set New Year resolutions.  Rather I would like to just better myself from my month long slip up of with minimal physical activity and bad eating starting before finals and lasting through Christmas.  So we are back to clean eating and now that I'm home I'm able to work out.  I'm still off of school so I'm able to work out as freely as I please and even get in a couple two a days.

About a year ago, I declared myself a non-runner.  I have been, what I consider, a runner since high school.  I opted for the change to weights b/c I was never able to achieve the physique I wanted with running.  All of our goals our different.  I've really enjoyed this change.  For 2013, I don't intend to become a runner again, but I do want to have some goals.  Like I want to run a half marathon.  I haven't ran more than 10 miles since probably 2008.  I'd not only like to run a half marathon but run every mile in sub-8's.  That's my goal.  I would like you to set goals too.  Maybe it's to run a 5K (the entire way through, doesn't matter how slow or fast).  Maybe it's simply to join a gym and get started with any form of physical activity.  But please PLEASE do something. 

If you don't know where to start, ask me.  Or start here:

http://www.bodybuilding.com/fun/jamie-eason-livefit-trainer.html.  This is the program I used when I changed from being a runner to lifting weights.  I like this program b/c 1) anyone can do it 2) it's dumby proof...it has every day spelled out for you.  Lifting weights helps you burn fat like nobodies' business.  So if you are in a rut with cardio cardio cardio and not getting the results you want, try this.  :)  It will not disappoint. 

I love leg day.

Yes it's supposed to hurt. (tank: Firedaughter Clothing on etsy; bra: BodyRock Sport)

Super Christmas gifts I'm so excited about.  Smartwool...best socks ever.  Clarisonic Mia-not fitness related, but I love it and can't wait for clearer skin! Garmin running watch (as if the Chase family didn't have enough of these, we have 5!)