by EM2WL | Nov 26, 2013 | Testimonials, Transformations
Angela’s 1.5 year progress update!!
I can’t thank you enough. I have followed you guys all the way back from MyFitnessPal for a year and a half. You have changed my life.
A little about me:
I have struggled with my weight for most of my life, from middle school until recently. I was a dancer through all these years, so I kept it in check for the most part, but I was still one of the “bigger” girls in dance class. Once dance stopped, so did the whole “keeping it in check.” Luckily it was more of a slow, steady creep up for me. The eating was bad. The movement was minimal.
Following the college weight gain, I got married. I tried different gimmicks to drop the pounds, including the low cal thing, very low cal. I was just spinning my wheels, with no progress and a lot of hard work. A year after I said “I do”, I was pregnant. At that point, I was already 30 pounds heavier than high school. I only gained 18 pounds throughout pregnancy. Not too shabby, right??? Well those pounds fell right off, and then some, after I had my son. Another “woohoo” moment…THEN…the slow, steady creep was back. I gained all the pregnancy weight back. I like to blame it on stress of being a new mother…whatever the excuse…I was UNHAPPY. I was unhappy with every aspect of myself. I was barely in any pictures with my new baby, and the pictures that exist…well, they were screened to assure they looked how I wanted them to. I loved being a mother, but I was exhausted and cranky most of the time (my husband would agree to that). I decided to make a change!!!! A permanent change. A lifestyle change. I needed to do something for the sake of my family, my marriage, and my own happiness.
THE PLAN:
Eat as clean as tolerable (I am a known anti-veggie person)
Eat MORE
MOVE more
Whine less
No more excuses
Be happy
Don’t be discouraged (progress is progress, no matter how small)
Track everything (ACCOUNTABILITY)
Bring others along (the journey is much easier when you have people to encourage you, even if it is just moral support)
Support others (I found that motivating others, in turn, motivates me!)
This was the beginning. Notice I did not say “this IS the beginning.” I wish I would have started a blog from day one. I would have loved to be able to look back and see the emotional changes I have made. I know how I felt, but reading it would have been more powerful.
Fast forward to current…I am 50 pounds lighter. My energy level has grown significantly, and my moods have been on the upswing (my husband BETTER agree this time!). My blood pressure is normal, my knees don’t hurt, and my cholesterol is on its way down. The best thing is, on occasion, I am happy with myself and my progress! (It is still tough to break old mindsets) On that note….Let the journey continue!
Permission to post: Absolutely! Thank you so much. I owe these muscles to you! Now my goal is to motivate and inspire others to get out of their dark places that I know all too much about. You guys started my journey, and I am eternally grateful!
Bicep growth progress! :)
by EM2WL | Nov 21, 2013 | Testimonials
I’ve struggled with disordered thinking, eating, and body image for most of my life. I grew up understanding that “success” meant being thin and “failure” meant gaining weight… and since I was overweight or obese through all of my growing up years, my self-image was pretty bad. I’ve experienced each of the three major eating disorders over the years, most recently 2-3 years of anorexic behavior that left my body in self-destruct mode. After running a half marathon in January things just started falling apart. I had several injuries to my feet and knees, as well as other concerning health issues. I was running almost 40 miles a week, exercising the other days, and netting probably 500-1000 calories a day – and consistently gaining weight. I was pretty sure my body was incapable of being normal. I was terrified to stop running or eat more.
Still, I wanted to do what was “right.” So I gathered a team of people (some professional, and some for moral support) to tell my story and seek help. The most confusing and challenging “help” was with a medical and sports nutritionist, who kept telling me to eat MORE and increase my grains & proteins! She said my metabolism had tanked, but I just didn’t get it. I REALLY wanted her way to be the answer, though. I believe God is generous and life is to be enjoyed fully, so I really wanted to discover that eating ENOUGH and not feeling hungry, weak, and sick all the time was the answer!
I was determined to listen to the nutritionist’s advice, since she has 25 years of experience in the field and is a runner herself. And even though it was scary and hard, the more I followed her advice, the more pleased she was with the results of the body fat and muscle tests I’d take every time I visited her office.
Personally, I wasn’t seeing or feeling results. I was still training for my next half marathon (September) and gaining weight, fighting to understand the logic of what I was being told to do. I did run the half marathon in September, and finished slow and exhausted.
Out of desperation after the race, I decided to search the web for “metabolism reset” – everyone I knew who had done a reset had gone on some sort of juice fast, then slowly added other foods back into their diets. This seemed like torture to me—but like I said, I was desperate to be able to eat without gaining.
Funny enough, every resource I discovered when I Googled “reset” was about eating MORE. I learned what BMR and TDEE meant. And when I landed at the EM2WL website, and started reading, it was like everything the nutritionist had told me to do was being explained fully! It all just clicked together (not to mention, a VERY WORTH-IT e-book is a gazillion times cheaper than a professional sports nutritionist).
So right now, I’m 6 weeks into the full metabolism reset and I just finished Meso 1 of the Cathe STS series. I don’t have much to crow about, YET – as far as results go. Although I’ve definitely noticed that some of my muscle definition is coming back, and I feel SO MUCH HEALTHIER. I’m not exhausted. I’m not starving. I don’t love what I see in the mirror, but at least mentally, I’m at the point where I’d rather feel this way and never look in a mirror again, than be skinny and sick. It’s a walk of faith at this point, but it’s a walk I want to take.
Plus, focusing on weight lifting helps fill the void of running, which I’ve had to almost stop because of my knee. My hope at this point is to enjoy a winter of joyful TDEE eating, heavy lifting, and getting healthy. Then I plan to train for a half marathon next spring (one that I had planned to run this year but was injured).
The best part of it is, I do have hope! I’m 37 years old, and for the first time since I was six (when I was put on my first diet), I see that I have a wonderful body that takes good care of me when I care for it. It wasn’t my body that was betraying me all along. It was the very destructive paradigm that skinny = acceptable.
Thank you ladies so much for what you’re doing. If I get a tank top, I’ll wear it in my race next spring. (:
~Kyle
by | Nov 19, 2013 | Building Muscle, Fat Loss / Cutting, Motivation, Q & A, Strength Training
If you are new to strength training, you may be confused by some of the terms that get thrown around. Questions that we frequently get asked is about the difference between compound vs isolation exercises.
- What is the difference between compound and isolation movements?
- Are compound or isolation exercises preferred?
- When should I incorporate these movements into my strength training regimen?
In general, compound exercises are those weighted movements that involve multiple major muscle groups and involve movement at multiple joints of the body. Generally speaking, they promote “functional fitness” by simulating real life activities. Examples of compound exercises would be the squat, the deadlift, the row, and the bench press. There are multiple versions of each of these exercises.
In contrast, isolation exercises generally work only one muscle group and involve movement at only one joint. Often, isolation exercises are performed on machines. Typical examples include the biceps curl or the quadriceps extension.
A prime example of a compound exercise is the deadlift. Although many people think of the deadlift as a lower body exercise, a number of other muscles are used as stabilizer muscles in this exercise. The biceps, abdominal muscles, and trapezius are a few of the upper body muscles which are targeted. Deadlifts are a prime example of one exercise working nearly every muscle fiber in the body!
Compound Movements have a number of benefits:
- Because more muscle fibers from large muscle groups are being recruited, these movements burn more calories
- Are often seen as a more effective use of time, since a full body workout can be completed with only a few exercises.
- Mimic movements that are used in daily life, thereby enhancing functional fitness.
- Provide cardiovascular conditioning and benefits
- Provide sport-specific benefits such as improved mobility, coordination and balance
- Trigger greater release of muscle-building hormones
- Reduce risk of over-training since fewer training sessions are required to target muscle groups
If your primary goal is fat loss, doing moderate to high repetitions of compound movements will provide a great calorie burn and target your large muscle groups, thereby stimulating the metabolism. It should be stressed that compound movements do prevent a greater risk for injury if done incorrectly. Learning proper form should be a major consideration. If you have access to a personal trainer or someone who is an experienced lifter, perhaps ask them to demonstrate proper form or watch your lifts. Another good idea is to video your lifts and check your form. If you are very new to lifting, checking out examples of exercises on YouTube is a great idea.
For those seeking to gain muscle or increase strength, heavy compound movements in the lower repetition range (3-8) will provide an environment for this as well. However, both those seeking to lose fat or gain muscle will benefit from including some isolation exercises.
Benefits of Isolation Movements:
- reduces risk of injury -increases blood volume to muscle
- initiates growth
- correct imbalances which may result from or lead to injury
- increases size and bulk of muscle, and provide shape to the muscle
After fast-twitch muscle fibers have been depleted through heavy compound work, isolation exercises can be used to maximize blood volume to the muscle, thereby initiating the growth process.
Heavy Lifting Makes us happy!
If you are new to strength training, you will probably want to structure your program around some good, basic compound exercises such as the bench press, row, deadlift and squat. Start light, learn proper form, and gradually increase the weight being lifted. Generally speaking, a well-structured lifting program will focus on compound movements first and then add in complementary isolation exercises to correct imbalances and provide an opportunity for hypertrophy. Even beginners will benefit from adding in some isolation exercises to their strength training program. These exercises should be ones that are directly related to the compound lifts.
Below are some examples of isolation exercises that will have the most carryover to your main lifts.
Bench Press
- triceps extensions
- front raises
- side raises
- rope pull downs
Deadlifts
- bicep curls
- hip thrusts
- leg extensions
- glute ham raise
Squats
- leg extensions
- reverse hyper
- leg curls Rows-bicep curls
For the majority of people looking to lose fat, gain muscle and improve functional fitness, a well rounded lifting program will focus first on compound lifts and then add in isolation movements to increase hypertrophy, prevent injury, and correct imbalances. Using both compound and isolation exercises will get you the results you are seeking! The following example should provide a good idea of how to combine both compound and isolation exercises for an effective workout that will provide an environment for building muscle, burning fat, and increasing strength and overall conditioning. These workouts should be able to be completed in about an hour. For best results, find a weight that challenges you. If you can complete more than the prescribed number of repetitions, you will want to increase the weight.
Monday: Legs and Glutes
Wednesday: Upper Body
Friday: Legs and Back
Becca is a busy wife and homeschooling mother to five children ages 5 to 13. About three years ago, she embarked on a journey to health and fitness that resulted in the loss of approximately 100 pounds. Today, she is a competitive powerlifter and strongwoman who loves ice cream and deadlifts. As an ISSA certified personal trainer, she is passionate about helping women to get started on a lifestyle of strength and fitness.
by EM2WL | Nov 14, 2013 | Testimonials, The Journey
I replied to your post about a week ago on your mental aspect of fitness and health. I had even messaged you prior to that months ago on how upset I had been on not getting anywhere. We were able to relate to each other. Then I saw your status and had just weighed and measured myself the morning of your status and finally busted through my year long — even more — plateau.
Your Facebook status that prompted me to write:
The mental aspect of the journey truly drives or hinders… I went through a mental hump months ago but kept pressing forward… Now I’m seeing the fruits of that press. Stay encouraged because you mentally know the right thing is to fuel your body… Remember that always as you press forward, even when you think nothings happening. When you eat well, get in your protein, lift with some cardio… I guarantee things are happening when you aren’t seeing it just quite yet. Sometimes you have to tweak a little… Switch up the cardio or lifts, macros, change the cut percent, as in my case get a BMF to get true TDEE (I chose wrong activity so I was under eating still), get hormone levels checked… But dropping cals drastically should never be the go to again. That doesn’t work, it just sets you back. If you’re close to goal, then remember your cut should shrink the closer you get to it. Ok, guess I should go do STS legs and stop stalling. Have an amazing day!
My reply with story after your encouragement:
The last time I had messaged with you I was at an all time low. I was depressed and so unhappy I could not budge to get to my goal. I was at a weight loss plateau for over a year. I studied to become a trainer (after 20 years of reading about health and fitness and working out so it was a passion) and was certified last June. I also became a Beachbody coach in July to supplement my business with DVDs for those who could not afford to come to me or schedules were not syncing. Anyway I felt useless as a trainer and was always thinking if I cant get myself to my goal how can I truly encourage and get my clients to where they want to be. I did build muscle and did not want to lose that so I continued lifting 4-5 days a week different body parts. I grew tired of making my own plans and since I love DVDs started following Body Beast as well. I just didn’t want to lose what I gained. I logged everything on MFP minus 250 cals (to lose 1/2 lb a week) sometimes I KNOW I went over and I was finally ok with that. After starting the program the cravings and mental aspect of logging went away and still are 2-3 months later.
I
am finally happy (words cannot describe) as I have reached my goal of 115 lbs. I am only 5’2″ and I was 125 so according to charts to get to my fit BF% I needed to lose 10-15 lbs. And I know most of the muscle stayed on as I lost 13″ inches all over (I measure 10 different areas). I use fat calipers and the mm’s went down. I haven’t calculated BF% yet. I used a HRM during all workouts including any lifting and logged that cal burn. So I was eating 1800-2300 cals a day depending on my activity level that day. I also TRIED to eat well 80/20% of the time but honestly in the last two weeks alone we had to go out to eat due to birthdays and schedules. So I ate at two Mexican places, pizza hut and KFC and had ice cream cake and I was stuffed as I did not hold back. LOL. I do confess I drink coffee every morning and 1 glass of wine most evenings. I give all the glory to God here. Had none of this come into my life I would still be struggling right now and the worst part was the depression and self-loathing. I want others to have the feeling I had this morning of happiness again.
Obviously this is long and I just poured out what came to my mind. Thank you for wanting to hear.
by Trish Adams | Nov 11, 2013 | Home Gym
Kiki’s home gym
Seven years ago my youngest daughter, Olivia, came into the world. With a 4-year old toddler and a newborn to care for, getting to the gym became too challenging and I seemed to miss more sessions than I would make each week. After discovering a few home workouts, I bought some dumbbells and a step to get started. With no dedicated space, I stored everything behind a couch in our family room, but my home gym was born!
Finding time to get to the gym to train isn’t always easy especially when dealing with day-to-day responsibilities like work and family. Additionally, when you take into account travel to and from the gym, the crowds and waiting for equipment once there, not to mention hygienic concerns, it makes you wonder why everyone isn’t setting up a home gym.
Having equipment at home offers a gym alternative, allowing you to train effectively and efficiently as your schedule permits. To help you get started, I put together a list of equipment that I consider essential along with some nice-to-haves that you can add over time.
Dumbbells You’ll want to have both a lighter set and a heavier set to start. The lighter set will be good for overhead exercises like shoulder press. The heavier set of dumbbells will be used for lower body exercises such as squats, deadlifts and lunges. Since you may quickly progress beyond two sets of dumbbells, another option is to buy adjustable dumbbells, which can range from 5 to more than 100 pounds, eliminating the need for multiple dumbbells.
Resistance bands Resistance bands offer resistance throughout both the concentric and eccentric movement of an exercise, unlike free weights, when performing some exercises. While you won’t be able to perform a max lift with bands, they are great for getting a pump by keeping constant tension on the muscle throughout each rep. Additionally, they are a great option to take with you when traveling. Consider buying two or three bands of varying resistance.
Bench or step While you can perform chest presses, flys and such on the floor instead of a bench, you’ll want a bench/step for other exercises such as Bulgarian split squats, box squats, leg presses, dips, seated presses, etc. When selecting a bench, look for a flat bench offering an incline option to add even more variety to your sessions.
The above list is what I’d consider the essentials for your home gym, especially if you are a beginner. If you are more advanced, move the Olympic bar & plates up to the must have list as well. In addition to the many bodyweight exercises that can be performed at home, you’ll add several dozen more with these options. If you are cost conscious be sure to check out Craigslist.org where you’ll find many of these items. A used dumbbell works just as well as a new one!
As my passion for training grew, I slowly added more equipment to my training arsenal and even managed to wrangle a dedicated room for my gym, which I lovingly referred to as a sardine can because it was so tiny. Just recently, I convinced my husband to give up half of our garage space and that is where I train currently. When you are ready to add to your training tool box, below is a list of other equipment you might consider, in my order of importance.
Olympic barbell & plates If you’re short on space, opt for a 5 or 6 foot length rather than the traditional 7 foot version. All of my bars are 6 foot or smaller. As for plates, start off with a set of 100-150 pounds of varying weights, adding additional plates as you progress. This equipment can also be easily stored under a bed, if needed.
Squat/press or power/half rack As your lifts increase you’ll have trouble getting the barbell safely into position for squats and presses. A rack will assist with this, offering safety options if you train alone. If you won’t have a dedicated space, consider a squat stand that can be put away when not in use.
Pull up bar Power and half racks will likely offer a pull up option. However, if you don’t purchase a rack, consider an over-the-door pull up option. You can use your bands for assistance with the pull up bar until you are able to do them on your own or perform negatives by standing on your bench or a chair.
photo credit: .v1ctor Casale. via photopin cc
Kettlebells Again, look to Craigslist as these can be very pricey. Many exercises performed with kettlebells can also be performed with dumbbells. However, exercises, such as the swing, an excellent exercise for the posterior chain, may be better suited for kettlebells.
Suspension Trainer Suspension training systems are super versatile and are a great option for home and for travel. They offer exercises for all major muscle groups and rely on your own body weight for resistance. You will not only develop strength with a suspension trainer, but can improve core stability, flexibility and balance as well.
Lastly, consider buying items that will provide additional comfort to your session such as weight training gloves, barbell pads, yoga mat, etc.
My work-in-progress garage gym
Whether, like me, getting to the gym isn’t an option for you or you simply prefer the comfort of your own home, the items above will take you pretty far. Always consider the amount of space you’ll have to work with, not only for the equipment, but for you to perform the exercises. Start small and add additional equipment over time. With the money you’ll save on your membership, you will pay for your home gym several times over. However, if you prefer the gym vibe, cool, but still consider having a few options at home for when it’s raining, it’s pouring…or life just isn’t cooperating.
Now that my girls are a bit older I could eek out some time for the gym if I really wanted to, but I have everything I need right down stairs. To be further inspired, check out our Pinterest board, showcasing home gyms, and our shop. Already have a home gym? What equipment is at the top of your must-have list? Drop us a note and link to a pic in the comments. We’d love to see your set up!
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