Assisted Pull-ups for the Win!

I have spent my entire life wishing I could do pull-ups. But they never seemed to be in the cards whether because my arms are too long, I'm not strong enough, I don't work on them often enough or maybe I'm just not built for it.

Then entered the super band! This amazing product makes it possible for me to do the impossible….or in the words of Barney Stinson, the possimpible.

Pull-ups have been back in my programming this past month and they are hard as heck even with the help from the band. But wow does it feel awesome to pump out 10 reps.

Give it a try in your next workout!


Monday Rehab: Metconmonster……how this challenge changed me!

15 days ago I signed up to be apart of the Metconmonster Challenge with 1000’s of women from all over the world.  The goal, to complete 12 workouts in 15 days.  The workouts are all designed by the awesome Jill Coleman and are focused more on efficiency, pushing hard and also resting as needed.

As I wrote about in the beginning, I tested out some of the workouts before deciding to do the challenge.  I was nervous about pushing my body this hard with exercises that are more focused on a linear plan, especially during golf season.  But, off I went and today I finished the last day!

Here is what I learned:

  • My body needed to be worked in a linear plane.  In fact, it’s where I am most week.  I could do 180 degree jumps all day long but if you ask me to load a dead lift or squat and I am toast!  After two weeks of adding this plane back in, I feel better than I have in years.
  • Fear was keeping me from pushing myself in the gym.
  • There are so many ways to modify these workouts or to create your own versions that make it safe and challenging.
  • I need accountability!
  • These shorter workouts made a huge difference for me even on a tournament day.  Usually I am straying away from intensity in the days leading up to an event, but this actually energized me and made my body feel powerful.  Granted, I still had to modify to an extent to keep it safe, but on one day in particular I busted out the Gym Crusher workout after 18 holes of competitive golf and felt that it sped up my recovery.
  • These positive results may not always be the case and I still have to listen to my body and allow for recovery time when needed.

Will I continue on?  Heck yes!  I’m going to incorporate this style of training into my routine and will absolutely use it on those days when all I can find is 15 minutes to train. And I will for sure be getting my coworkers involved, watch out everyone!

More thoughts coming your way later this week.


A few golf swings!

Today I ventured out to High Cedars Golf Club in Orting, Wa to play my practice round for next week’s USGA Mid Am Qualifier.

Here are a few of my swings from today, Mt. Rainier was on full display!


I could pick apart a million things from these videos, but instead I am embracing them because I am happy.  For once in my life I am not killing myself over my lack of practice this past week, but instead feeling all my new found power and appreciating having a few less clubs into each green.  This course requires a little navigation, which is exactly what I like in a course!

See you all tomorrow for Day 11 of Metconmonster, I’m in the home stretch and feeling great!


When plan A fails, make it work!

Today's lesson is all about rolling with the punches. I've been up early every day for the past, well, 10 years. Seriously though, my alarm keeps going off at 5am. Usually my schedule accommodates me fitting in a workout, today it just didn't. 7 hours with no break training clients usually means I am exhausted, hungry and ready for a nap! But today I didn't take the out, this workout was going to happen. What did it take to summon some motivation? Music, a plan, and accountability. Basically I had to remind myself how great these workouts are making me feel, and how much confidence I have gained in a short period of time. I also remembered that tomorrow is a day off so some hard work today would make the recovery time feel even better.
The truth is, sometimes you just have to make it work. Whether you change up the workout, shorten the duration, or make an embarrassing playlist of guilty pleasure songs, you just have to find your zone.

And honestly, sometimes it's worth skipping the workout and taking the nap!!

Happy Friday!


Sweating out Stress

Today's Metconmonster challenge lesson: working hard and sweating buckets relieves copious amounts of stress and makes the rest of the day better! I didn't realize how relaxed my workouts had become. They were still accomplishing what I wanted, but clearly I had become lax on pushing myself. These intense short duration workouts are energizing the rest of my day and helping a stressful week become bearable.
I only have 3 days left in the challenge, but this has me rethinking my own workout routine, especially my in season one.

More to come……..S

Warm Up Wednesday: A quick activation drill

Need to wake the core up in the morning to make sure you are all set for the day?  Do this simple but effective drill!

A few keys:

  • Set up first with the knees bent and the low back in a neutral position
  • Bring the knee up to a 90 degree angle make sure that it doesn’t ever get closer to you!
  • Place the opposite hand on that knee and push the knee away from you
  •  The goal is to use your abs to resist the knee moving, thus resulting in an activated core
  • Breath out as you push
  • Hold for 5 seconds and switch to the other side!
  • Start with 10 reps on each side
  • Be awesome!

Activating the core stabilizers is essential to warding off back pain throughout the day especially if you sleep in the fetal position at night after along day of sitting.