Strength Training

Quote

“Greatness lies not in being strong…But in the right using of strength.  He is the greatest whose strength carries up the most hearts by the attraction of his own.” 

Henry Ward Beechercropped-vflogo-wing.jpg

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images“DID YOU KNOW?

Abdominals make-up only HALF of your core muscles. The core refers to the deep muscles of your torso, the entire cylinder, not just the front! The muscles of your core are: pelvic floor, erector spinae, multifidus, longissimus thoracis, diaphragm, transverse abdominus, internal/external obliques and rectus abdominus. You could have strong abs and a weak core, if you only focus on sit-ups.”

Hey Victory Fitness Fans, to read the rest of this article I published at http://www.Exercise.Answers.Com: click on the link below and get your abs working for you!

 

Got Engaged?

engagement-ringsDid you or anyone you know get engaged over the holidays?  If you are a new bride to be Victory Fitness Online Personal Training offers 6-week “Buff Bridal Party” training packages for you and your maids of honor!

Buff Bridal Party

  • 2 Hour Sessions/Week
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Victory Fitness Loves Brides and Brides Love Us!

Chronicles of Rehab – “Fun Police -the Sequel”

Unknown“For my entire life, I have been a “pusher.” Someone who puts my head down, shoulder into things and doubles my efforts when obstacles arise.  But I reached the point where I physically broke from this way of life.  And now I am discovering as Deepak Chopra says, “The Law of Least Effort.”  If I am more still, gentle and calm with myself I can discover better my true strengths and my own inner voice.  That does not mean that I am not strong.  As an athlete, I look forward to my body being able to be agile and powerful again.  But I don’t have to make up for anything I feel insecure about in this present moment.”

That was a paragraph I wrote while beginning my physical therapy to learn to walk again following a complete tear of my hamstring muscle off the bone.  I’m closing in on the first anniversary of my surgery and with the exception of some minor, stubborn, remnant bruising in my lower calf I am 100% recovered.  And like many, now that I am healthy again, I am tempted to fall right back in to my old habits of driving my body beyond reasonable limits.

View from the sofa

View from the sofa

After having the best New Year’s Eve of my life, I came down January 3rd with the flu, that turned into bronchitis.  So two weeks later, as the penned up squirrels in my brain are starting to gnaw and bite at the confines of bed rest I hear myself say to someone, “Sure I can teach four combo Spin/TRX classes Monday.”  I hang up the phone and then proceed to cough for a full 5 minutes.  The wise grey squirrel who is the voice of my inner buddha gets the others voices to settle down.  And I think, “Did I go through that whole process last winter, only to ignore the lessons I learned?  Do I want to repeat this grade?”  As much as I want to go outside and play, my denial disappears and my over-eager confidence has a reality check.  Wheezing as I walk up the stairs, I envision trying to motivate twenty people over blaring music, the hum of exercise equipment without a microphone.  Honestly, how inspiring is it to be on a bike while your coach is hacking up a lung?  So in the best interest of the paying customers and in acknowledgement of what is truly best for myself, I pass on teaching the classes.

In the past I would have felt disappointed in myself that I didn’t just suck it up and muscle 8648876146_3df3e20120_nthrough.  I would have put pressure on myself and felt guilty about not being able to lead the exercising troops, like I had missed out on my duty and on having fun.  But the lessons of last year stuck; I feel no reluctance to care properly for myself.  Instead, I feel joy that I passed this test with flying colors.

So what this has re-taught me is to find my “victory” today.  If you’ve just worked a 60 hour work week and stayed up late with a sick child, and every minute of your day has been scheduled, why are you taking a kickboxing class?!  Take 1 minute out of each day and really check in with yourself and see HOW AM I?  And make better choices for yourself off of that answer.  Be your own Fun Police and feel blessed in every minute of your day, even in the face of challenge!cropped-vflogo-wing.jpg

“Perfect Practice Makes Perfect”

“Perfect Practice Makes Perfect.” That’s what my coach used to say to me.  And it’s true when working out in the gym.  Yes, we all feel tired; it’s been a long day, the daylight is short, we’re burned out after the holidays.  And easily we can think, getting to the gym and sleepwalking through the workout is better than not working at all, right?

animal-friends-good-score

Well, I would like to suggest an alternative. Be deliberate in your movements.  Yes, it’s easy to imagine not moving from your couch and it is vitally important to get the foot in the door to workout.  But a conscious twenty minute workout is far more effective than being a Scooby-Doo-like zombie sliding from machine to machine.

Even if you’re not tired you’re mind might be racing to the grocery list, the preparation of a post-workout meal and that work call you have to return before the day is out.  Or maybe, you’re having a completely out of body experience and are mentally sitting in the audience of The X Factor, while glazing at the tv screen in front of your treadmill.  All of these scenarios involve “mindless” working out and that is not only far less effective, it’s actually dangerous.  If you’re doing a lunge and you’re mind is on autopilot your knee is likely to drunkenly swagger and you’re foot will go it’s own route from the rest of you and the next thing you know you’re sitting in your orthopedist’s office hearing the words “scope, repair, miniscus tear.”

When I teach my clients how to do a fencer’s lunge I like to use this example.  “Ok, you’re one of the three musketeers and you’re about to challenge someone to a duel. If you sloppily and lethargically lunge at your opponent, you’re gonna just knick them and that’s probably gonna just piss them off and then they’re gonna kick your ass.  If you start something you better mean it.  If you perform a lunge every line in your body should be clean and activated.”

My point: if you’re working out, make it count.  Move with deliberate control and the unison of your mind and body. It’s ok if you workout is short, but make it a perfect practice.