Fitness at PSU

Motivation over break

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Family time and eating typically come first over break, but finding time to get to the gym is still important. With the conclusion of No Excuses November, I can’t say I was incredibly successful, but I improved from October, which was the goal. Through this break and upcoming breaks, these are my methods for keeping me motivated in a time of sitting around.

11/25: Today was the Gymshark Blackout sale. Gymshark is a fitness apparel brand that sells clothing such as leggings, sports bras, etc. Typically a higher priced online store, their sale made their prices incredibly affordable, even for a poor college student. Additionally, they offer a student discount which takes off an additional 10% from your order. Here are some of the pieces I purchased yesterday.

Shown above is the flex long sleeve crop top in dark ruby/blush nude. The tight fit of this top is sure to be flattering on anybody and the contours accentuate your features. This top is sure to boost your confidence. It was purchased at the sale for $9 and can be found here.

Shown above is the flex strappy sports bra in blue and grey. I purchased this with the leggings shown on the model above to create a cute set to wear to the gym. The subtle contours of this colorway accentuate features without being too dramatic at the gym. I am very excited to sport this look on a leg day. The sports bra was on sale for $10.50 and the leggings for $15.

Shown above is the poise wrap around bralette in pink. This shirt and bra fusion matches with a lot of leggings and shorts that I already own. The uniqueness of this top will make it a standout in the gym, and I am very excited to try it out. It was on sale for $10.50 and can be found here.

 

Also at home, I am lucky enough to still have access to weight rooms and of course, outside. My family is a member of the local Planet Fitness, which means that I can be brought in as a guest and use all the facilities. Additionally, my high school offers open lifting hours which returning students are allowed to take advantage of. With all these opportunities to stay in shape, I have minimal excuses to just sit around. Miraculously, the weather here in my hometown has actually been nice the past couple of days, which means I have been able to run outside. I hope that you consider staying in shape this break instead of pushing it off to the new year. Buy yourself some workout clothes this Black Friday and get yourself to exercise!

No excuses November

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Looking back in October, I (along with a good friend that I usually work out with) realized that we slacked really badly, and our bodies are showing for it. Thus, we are trying to commit to what we call “no excuses November.” Last month, we took excuses like “I’m tired,” “I have a lot of work to do,” and “I just want to do nothing” as valid reasons to skip the gym. Realistically, as long as we aren’t slacking, there should be no reason why we can’t go to the gym at least 4 times a week. I encourage you to find a gym buddy too because it is a lot more motivating when you have someone else along with you for the journey.

Additionally, we have decided to make a few diet changes to help us along. For example, we are going to avoid ice cream and cookies for the month and try and avoid overeating. This is something that should’ve been done a long time ago for me as my lactose intolerance gets triggered at the sight of ice cream, but somehow I still find a reason to sacrifice. These choices are pretty personal, but I am sure there are foods that you can limit or cut out.

Day 1 (as in November 1) was pretty unsuccessful for me as I skipped the first day. My classes did not align with my friends, causing him to go before me, leaving me unmotivated to go alone. However, this month is full of no excuses, but there is always room to forgive yourself for one day in order to stay motivated.

Day 2 was a lot more successful for me. We went at 1:30 on a Saturday and it was great, the most empty I have never seen it. I was feeling good and decided to do arms, something I often avoid because I get intimidated by all the other big guys in the gym. Here is my workout for that day:

4 sets of 12 dumbbell bench press: This exercise targets the chest and can be done with a barbell if that is preferred. I used 20-pound dumbbells.

4 sets of 10 bicep curl: This targets the biceps and can be done with an easy bar, I used 12.5-pound dumbells. 10 bicep curls are to be done on each arm.

4 sets of 16 side lateral raise: This exercise targets the shoulders and should be done with relatively lighter weights. I used 7.5 pounds. Here is an image of the exercise’s proper form.

Image result for side lateral raise

Lateral raise form. Source. 

4 sets of 15 reverse fly: This exercise targets the shoulders and back. There is also proper form that needs to be followed. I would recommend starting with lower weights and then moving up.

Image result for reverse fly

Proper reverse fly form. Source.

3 sets of 15 lateral pull down: This exercise targets the latissimus and biceps. There is a machine in the White Building that you use to do this.

Image result for lateral pull down machine

Lateral pull down machine and form. Source.

3 sets of 20 tricep pull down: This exercise targets the tricep and there is also a machine in the White Building to do this on.

I encourage everyone to at least attempt no excuses November. As the holidays are coming up, you don’t want any of your relatives telling you that you’ve gained weight at school. 🙂

The Power of the Full Body Workout

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It is becoming more and more evident to me that I am only working out once a week specifically for this blog. As per usual, I am slacking. I swear I will walk into the While building at like 11 pm, and there will still be 50 people in there. I am not a morning person, so I would much rather do a midnight showdown than anything before noon. So, when I actually visit the gym on my embarrassing once per week schedule, I have enjoyed and found great power in the full-body workout. Not only does this target a bit of everything, but the constant change in areas being exercised keeps my easily bored mind entertained. Additionally, it has helped my entire body stay in decent shape, instead of targeting one area per week. As I was told as a varsity athlete in high school, 7 days without exercise makes one weak. Generally, I like my full-body workouts to encompass legs, arms, abs, and a bit of cardio. These can be switched up a lot, so here is one version of my full body blow:

Arms:

4 sets of 15 bicep curls (on each arm)-I typically do these with dumbells, but they can also be done with an easy bar. These (clearly) target your biceps.

4 sets of 15 reverse flys-I typically pick a weight between 12.5-17.5 pounds. These target your back and shoulders.

4 sets of 15 tricep pulldowns-These are done with a machine pictured below. I usually use around 20-30 pounds.

Image result for tricep pull downs

Tricep pulldown form & machine. Source

 

Legs:

4 sets of 20 goblet squats with jump-These are basic goblet squats, but when you come up, you are going to jump up and land back into a squat. These target your hamstrings and bring up your heart rate for some cardio.

4 sets of 20 dumbbell split squat jumps-These are dumbbell lunges, but with a jump in between the transition. Likewise, there target hamstrings and can be cardio. I would recommend weighting down from your typical lunging weight.

4 sets of 25 calf raises-With dumbbells in your hands, rise up onto your toes and come back down.

Abs:

Track abs-refer to my abs posts for exactly what this is.

4 sets of 20 single-leg jackknives-these are quite difficult to explain, so the photo below shows the proper form

Image result for single leg jackknife

Single-leg jackknife form. Source

4 sets of 50 flutter kicks-With your hands under your lower back, flutter kick your stright legs up and down, each one counting as one.

This loaded full-body workout really hits hard (especially when you’ve skipped several days at the gym). Many variations of it will hopefully keep us both motivated and entertained, stay tuned!

Dumbbells & Leg Day 2

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I’ll be honest, it been a hot second or two since I have hit the gym. Something about the smell of sweat and grunting males has deterred me from going. I mean that, along with the crazy busy past few weeks and the fact that I have really been enjoying running outside. However, I decided yesterday that it was time to cut the slack. After a few hours of mentally convincing myself, I finally was able to make myself go to the White building. Even though it was a Friday night and I expected it to be less crowded than usual. Unfortunately, I walk in and every squat rack was taken and the same sweaty smell I was avoiding all this time was more prevalent than ever. I was not in the mood to wait, so I improvised my leg workout that usually takes place on a squat rack to just some dumbbells.

I started out with goblet squats. You begin by selecting a singular dumbbell that you can lift with just your legs and without straining your back. Usually, something around the 25-45 pound range is typical. Lift this one dumbbell up with both your hands like the image shown below:

Image result for goblet squat

Source

Then proceed to squat down while keeping your back straight and weight controlled with your arms. A good round and reps to do are 5×12 with weight increase after the first three rounds.

Next, I moved onto dumbbell lunges, which are just like lunges with a barbell, which was mentioned in my previous leg day post. In this exercise, you are using two dumbbells, so I recommend somewhere between 15-25 pounds. I did 5 rounds of 16 lunges, 8 on each leg. The proper form for this exercise is as seen below:

Image result for dumbbell lunge

Source

Finally, I closed out with some calf raises. I used the same dumbbells that I used for my lunges. For this exercise, you go from standing flat-footed to on your toes and back down. I did 5 rounds of 20.

I woke up today, and I can barely stand. I guess that is what I get for skipping so many gym sessions. Honestly, though, I am notorious for not stretching properly before and after exercise, so here are some stretches for both before and after a workout. Additionally, it is important to feed yourself correctly after a workout. I, for instance, enjoy an apple and some greek yogurt after a lift. Here are some other suggestions.

 

 

 

Run Run Run

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As fall weather has shone through the past two weeks with chilly mornings and comfortable afternoons, I have found myself running a lot more than I was before. Fall weather is great for running as the cool and crisp air makes something seemingly painful a lot more comfortable. Running outside has because increasingly beautiful with the new colors that have shown through in nature. These distractions make getting a long run in a lot more enjoyable as you are constantly distracted from the pain your body is going through. I have always enjoyed running outside and refuse to run on a treadmill as it feels too robotic. Running outside puts me in a positive state of mind and is therapeutic in a way.  

With how large campus is, it is very easy to keep changing things up by going on a different running route every time. However, I have found that some routes are easier than others. Last week, I took a path that sent me on a slight uphill for about 2 miles and needless to say, that was a painful one. Here is my general favorite route to take and is about a 4.5 mile loop.  

Running route Google My Maps link 

As with all exercise, the right equipment and technique is important when you decide to do it on a regular basis. This applies to running, despite its simplicity. I have done a lot of research in the different kinds of running shoes that are out in the market, but I have fallen in love with one brand: Saucony. I just ordered a new pair of running shoes as my old ones are wearing down. However, I think it is good for newer runners to try out all different types of shoes before settling in. It is fun and exciting and it is easy to find running shoes on sale for less than $50. Here is a running shoe finder quiz which may get you a head start. Additionally, running form is very important to pay attention to in order to keep your body healthy and rid of any possible injuries. Personally, I find it most helpful to focus on my foot placement and back. You want to try and avoid striking the ground heel first, as it can cause injury. Likewise, you want to keep your back straight to avoid lower back pain after your run.  

Proper running for infograph. Source

Happy running!

Athletic Vacation

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Like many freshmen on campus, I got sick this week. That meant that all gym sessions and runs were canceled as I was struggling to stay alive. Along with my first exam in college being this week (in organic chemistry!!! Ahhhh scary!!!), let’s just say I didn’t do much physically. But that’s okay, as I was out of breath walking to every class and the dreaded stairs cost me the sensation of passing out every time. There was no time to wait for the elevator because I was already running late since I must pry myself out of bed for an 8 am that felt like a 4 am. Being sick on campus is no fun, as your mom isn’t here to take care of you, and the carefree aspect of senior year and “skipping school” isn’t relevant. Additionally, I felt bad for my roommate, as if I were in her shoes, I would want me to get as far away as possible. All this adding up with one of my busiest weeks workload wise, I struggled every day, pushing every assignment off so I could squeeze in some more o chem review.  

This situation gives me a great opportunity to talk about the benefits of an athletic vacation. Situations like this are inevitable, and you (and I) should not stress over not being able to go to the gym. There have been many times in my life, mainly during varsity sports seasons, where I pushed through practices despite being ill. When you desperately need an athletic vacation, but you don’t allow for one, it is mentally and physically draining, and will ultimately kill your motivation in the long run.  

Here are some ways that I use to fuel my athletic vacation and ease me back into working out when the time feels right. These are good for whether you’re sick or not.  

  1. Tea! I know you might not be a tea person, but there are so many types you can try. I like this because I feel like its low-cost fun. The dining halls have various teabags and what fun it is to try a different one every time. They’re also very easy to slip into your pocket if you want it for later. My personal favorites have been green tea and hibiscus.

2. Online shopping: I know this can be dangerous, but I love finding a good deal online. Shopping for athletic clothes and shoes can help motivate you to start using such equipment at the gym. Here are some cute sneakers and shorts that are on sale that I’ve been keeping my eye on.  

3. Planning: I love my agenda and post-it notes. Planning out what events, classes, assignments, etc coming up can make you feel prepared and organized. Perhaps plan in workouts in the future.  

Leg Day 1

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Lifting legs is by far my favorite day in the gym. I was a track athlete in high school, so just about every weightlifting day was leg day. As a result, I have developed many series of leg days that pair well with my running schedule, which muscles I want to target, and what equipment I have. For this leg work out today, it must be done in a gym as there is essential equipment needed. Additionally, I would recommend doing this workout either on its own, or several hours after a run. This is not suitable for right before or right after running, as it will be hard on your knees. Before we begin, I have some recommendations for those who are just beginning leg day. Since there will be weights involved in this workout, I would recommend flat lifting or training shoes to limit potential chances for injury. These offer additional support to your muscles and joints. Also, in terms of clothing, I always prefer lifting in Nike Dri-FIT shorts as they keep me cool while still allowing a full range of motion.  

Here are some stretches to consider doing to loosen up before the workout.  

 

5[rounds] 10,8,8,6,6 [reps] back squats increasing weight 

5 [rounds] 16, 14, 14, 12, 12 [reps] lunges increasing weight  

5 [rounds] 25 [reps] negative calf raises  

 

To do this correctly, you are going to start with back squats, do 10 of them on your starting weight, and then move onto weighted lunges. You are not doing all 5 rounds on back squats in a row, and so on.  

 

Proper back squatting technique:  

First, go to a rack and get a barbell and place it at a height slightly lower than your shoulders. Then, position your body under it and keep your back straight as you lift the weight off the rack. Next, go into a squat position by bending your knees, keeping your back straight and your weight on the center of your feet. Stand back up and set the bar back on the rack. Gauge how much weight you can do and realize that you will be adding weight every time you decrease reps.  

Back squat form. Image taken of author 9/17/2019

Lunging:  

This exercise uses the exact same setup as back squats. Lift the weight on your shoulders, stagger your feet by stepping back or forward, then lower yourself down until just before your knee touches the ground. Likewise, gauge your weight knowing you will be increasing later.  

Lunge form. Photo taken 9/17/2019

Negative calf raises:  

Find two dumbbells, usually ranging between 15-25 pounds, and find a spot where you can stand with a platform below your feet. An example would be a stair or a ledge. Then, while holding one dumbbell in each hand, stand with half your foot on the ledge and half your foot hanging off. Lower your heels down and lift into a tiptoe. Your knees and body should be straight this entire time and your movement should be well controlled.  

Calf raises form. Photo taken 9/17/2019

This small workout should make your quads, hamstrings, and calves very tired and hopefully sore the next day or two.  

Lower Ab Day

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As you may know from my last post, the abdominal region has several muscles that you can target with different exercises. The lower part of your abs is a bit harder to hit, as it is easy to use your lower back or hip flexors in these exercises. Therefore, form and posture are very important in these exercises. Lower abs are easier to target by moving your legs in contrast to upper abs, where you mostly move your upper body. By moving your legs, your hip flexors tend to become exhausted simultaneously with your abs. You want to try and prevent yourself from tiring out due to your legs, rather than to your abs. Thus, I would recommend doing lower abs with light training sneakers and not on your leg day in the gym. Additionally, I would not recommend doing lower abs the same day you plan to or have run. Leg day and running tire out your hip flexors, thus limiting your ability to do a good lower ab day. Here are some hip flexor stretches that will be good to do before your workout. 

The workout is as follows:  

Flutter kicks: 0:20 on 0:10 rest for 3 minutes 

Helicopters: 0:15 on 0:15 rest for 3 minutes 

100 track abs 

4 sets of 20 double leg lifts  

4 sets of 20 crunch ins 

Chances are you don’t know what half of that meant. I will try my best to explain every exercise verbally, but it is best to just try them out yourself and get a feel for it. If you can feel your lower abs working and no strain in your lower back or neck, then you are probably doing it right.  

Flutter kicks?  

Put your hands under your tailbone and press your lower back to the ground. Keep your legs straight and lift them up about a foot off the ground. Then, start doing small kicks and of course, start the timer! For an added challenge, you can try a lift your head and look at your feet.  

Image result for flutter kicks absSource

Helicopters?  

Same setup as flutter kicks, but instead of small kicks, cross one leg over the other and vice versa.  

Track abs?  

If you don’t know what these are, you’re missing out on a good one! Check out my last post to see what these are.  

Double leg lifts?  

Same beginning setup as flutter kicks, but instead of lifting your legs up a foot off the ground, lift them up until the bottom of your shoes are facing the ceiling. Begin to slowly lower both your legs at the same time towards the ground without touching it. When you’re about 6 inches away from the ground, lift them back up. That counts as one.  

Image result for double leg liftsSource

Crunch ins?  

Begin in a crunching position. Then, just like a normal crunch, you are going to engage your core and bring in both your upper and lower body. Your elbows and knees are basically going to “high five” right around the center of your torso.  

 

Here are some well deserved abdominal stretches to finish your workout. Remember that these workouts get easier the more you do them! Best of luck! 

Filed Under: Abs

Upper Ab Day

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Although abs never usually get their own special day in the gym, I like to give ab workouts the recognition they deserve. The abdominal region is generally viewed in several different parts such as upper abs, lower abs, obliques, etc. There are specific workouts that target each region. Some of these workouts pair better when you are sore in other parts of your body. Today I am going to share and explain my upper abs workout.  

1-minute rest in between each exercise 

100 track abs 

100 ab circles on each side 

100 flat leg crunches 

100 straight leg crunches 

100 weighted Russian twists 

100 track abs 

 

Track abs? 

Track abs are named this way because I first learned about this workout at track & field practice. Simply put, it is a crunch circuit. First, you start with 100 normal crunches (knees bent). That is followed by 100 crunches with your legs in a tabletop position. Next, you do 100 side crunches, where you twist your body to the side until your knee touches the ground. You finish with 100 crunches on the other side. This may seem daunting at first as you are doing 400 crunches in a row, but begin with 25 and see how it feels. Over time, it will be easy to increase the number of crunches.  

Image 1: side ab crunches. Photo taken of author: 9/4/2019

 

Ab circles?  

These are very similar to a crunch, but instead of going up and down, you are rotating in a small circle. This is best done by lifting one shoulder blade off the ground at a time while engaging your core. First clockwise, then counterclockwise. Likewise, with track abs, you can alter the amount you can do at first. 

 

Flat leg crunches?  

Just as the name tells: crunches with your legs straight on the ground. You should try and focus on keeping your lower back pressed on the ground.  

 

Straight leg crunches?  

Lift your legs up 90 degrees from the last position and crunch away! 

 

Weighted Russian twists?  

Pick up a weighted plate that you can handle (usually between 5-25 pounds). Balance your body on your tailbone with the weight in your hand. Slowly move the weight from one side to the other.  

Image 2: weighted Russian twists. Photo taken of author: 9/4/2019

 

This entire upper ab workout can be done without any equipment (besides the weight on the Russian twists which can be taken off). Thus, you can do this in your dorm room, or just about anywhere with a clean floor. However, I would recommend doing abs on a yoga mat as it prevents you from injuring your tailbone and keeps your back clean. Additionally, I recommend doing abs in lightweight sneakers, as it is easier on your hip flexors, which play a larger role in my lower ab workouts. That will be further explained next post. 😊  

Filed Under: Abs

Freshman Swim

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I have officially been a college student for just over week today, and it is not surprising that I am already quite busy with schoolwork and extracurricular opportunities. Every day since classes have begun, my schedule has been filled to the brim and I am sure it has been this way for a majority of first year students. However, I still set aside time to work out at least every other day. As a student-athlete year-round in high school, I created a balance between working out and schoolwork that allowed for exercise to feel energizing, rather than tiring. Although my varsity career was officially over once I chose to come to PSU, my love for fitness continued. In college, fitness is just as important as it serves as a healthy way to relieve stress, and of course, prevent the freshman fifteen.  

Yesterday, I worked out at the pool in the White building, which is in South by Atherton. The pool is a 25-meter (in length) lap pool with 5 lanes. 

Image I: White Building pool. Photo taken: 9/3/2019

There were kickboards, pull buoys, paddles, and fins provided to users. Since I am about 5 months out of my swim season and I have never practiced in a meter pool before, I began with a light workout. The workout took about 45 minutes from start to finish and was enough cardio and arm work to make me feel good. The workout is as follows:  

Warm up:  

100 meter freestyle swim 

100 meter freestyle kick with kickboard  

100 meter freestyle pull with pull buoy and paddles 

Main workout:  

25 meter butterfly, get out of pool for 10 pushups  

25 meter backstroke get out of pool for 20 crunches  

25 meter breastroke, get out of pool for 20 air squats 

25 meter freestyle, get out of pool for 30 second wall sit 

1 minute rest  

6×50 meter freestyle sprint on a minute 

Cool down:  

100 meter freestyle swim (easy) 

 

A large concern for me with swimming is the effect of the chemicals, especially chlorine, on my hair and skin. I try and lessen the adverse effects by using what I now call my “holy grail” products. For my hair, this would include the Herbal Essence Argan Oil Repair shampoo and conditioner along with the Aussie 3-Minute Miracle Moist deep conditioner. I use these products in the order listed, and they help keep my hair feeling smooth and healthy. For my skin, I make sure I moisturize after the shower with Neutrogena Hydroboost Body Gel Cream. All these products can be found at the drugstore and are very affordable.  

Image II: Products: (from left) body lotion, deep conditioner, shampoo, conditioner. Photo taken: 9/3/2019

 

 

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