Gym Rat ♡

GYM RAT → Is it a good term, or a derogatory one?

I would lovingly call my derby wife and I, along with the many regulars I see at the gym (you know who you are!) Gym rats.

Personally I think.. if you are going to be a "rat" at anything.. a gym rat would be the best possible kind.. significantly better then a bar rat, or DQ rat, or office rate right??? Agreed. So.. this got me thinking.. what exactly quantifies one as a quote unquote gym rat? Hours? Commitment? Personality? And here is basically my thoughts.

-time. Bottom line is that if you are not in the gym for a decent amount of time.. the label just doesnt apply. How much time??? Well.. depending on your intensity from 1-3hours a day 4-5 days a week. If you are putting in these numbers you most certainly earn the title. NoW .. if you are not hitting this but the next points speak right to your heart ♡ .. that trumps time in my opinion.

- your thoughts and actions about health, wellness and working out are borderline an addiction and the word "junkie" comes to mind.

- all free time is spent at the gym

-when you cannot be reached, loved ones know exactly where you are.. the free weight room

-you know the best times and the best order to work every machine

-have nicknames for your favorite cardio machines and equipment (see previous post about my crush on Jake)

-know all gym staff by name and possibly know their work schedules

-always bring your gym bag in the car "just in case" you get some extra time through the day

-would prefer a first date (or any date) to start at the gym.. I mean how can you date someone if you dont know what they press?  :P JK on the press.. but not on the date idea ;)

-entire social calender revolves around your workouts

-no need to schedule in your gym time or have a reminder for yourself to go.... its a non-negotiable

-you have more workout cloths in your laundry basket then "regular" ones.

-you constantly youtube exercise videos and for entertainment would rather videos on exercise fails then the latest block buster.

-you bypass the 3000 other magazines with 75lb models and go right to bodybuilding or oxygen mag showing 300lb men, ladies with biceps and round booty s & articles on how to eat more and build lean muscle.

-you know 99% of the other gym goers.. if not by name, then by head nod/smile/ and friendly "hey".

And finally, you know you are a gym rat if you are goal orientated, fast, strong, love pumping serious iron, burning calories and put your own health above all else.

Protein shake CHEERS to my fellow Gym Rats! ☆☆☆☆☆☆ Kara

Fatty Fruits

Sure... its full of fat but AVOCADOS contain the healthy kind (Monounsaturated) and so that 30ish grams actually help you fight the bulge, keep your heart healthy too AND you get to eat their deliciousness without the guilt...all while getting folate, fiber, cholesterol lowering phytosterols, potassium (more then a banana!), and are super filling so you eat less!

Excellent in guacamole of course, mix with egg salad, throw into your chocolate protein shake, I love them so much!!!  ..smashed on toasted rye bread with a little pepper and it couldnt get any better..one of my favorite breakfasts/lunch/treats.. even better with some garlic ;)

They are ripe and ready to eat when the skin is dark but still firm. Cut in half, pop out the seed and scoop out the beautiful green innards!

Thats some healthy snacking :)

Kara

Ladies can lift! Busting Myths :)

Start getting some muscle tone and you will start to hear a lot of things out of a lot of peoples mouths! There are SO many misconceptions surrounding ladies and weight lighting. ...one of the reasons most women focus on the treadmill.  Here are my top 5 womens lifting myths and why they just aren't true!

1- weight training will make you look like a man - 100% not true!!! Women physically do not have enough testosterone to really bulk up.  It is absolutly impossible to see muscle gains like men do. When I say "weight lifting" and if the first thing that comes to mind is the professional level womens body building.. huge mass, square jaw, manly faces.. these ladies are taking synthetic hormones (known as anabolic steroids)  to give them this look. While I admire their commitment and tenacity to the sport, that is not the look im going for and not the norm when it comes to ladies pumping iron. Personally, my natural body shape does allow me to gain and keep decent size muscles, but even at my "biggest" in terms if muscles, I was my smallest in terms of measurments (see first blog post "walking the stage" for a picture of me at my biggest!   women dont get large by lifting weights.. women get large by eating donuts.

2- Weight training will make you Exhausted . WRONG AGAIN! Exercise and weight training gives you energy! Think of Tuesday after the long thanksgiving weekend.. too much food, not enough exercise, the last thing I wanted to do was go to the gym... compare that with regular gym visits and you will be dying to get there! I love being fit and healthy enough to wrestle with my son, play other team sports, help my husband cut and pile wood, and keep up to my daughter on roller skates :) . Do I get sore muscles. Absolutly!!! Do I have energy.. you bet! 

I have known people who overtrain (marathon running with many othe physical activities and little sleep). and/or dont follow a proper diet and are caloric deficit and therefor do get quite exhausted...but this is a diet issue, not a weight training issue. You lift weights, you need to eat.

3-as soon as you stop your muscle will turn to fat . How is this even possible?  That is like saying gold will turn into iron, or blue eyes will turn brown..it is physically not possible as they are two completely different things. If you stop lifting weights, continue the same eating plan and dont replace that exercise yes..100% you will lose your muscle and definition and gain fat..but this is simply becasue you are ingesting more calories then what you are burning and your metabolism is getting kicked in the gut. People..can you expect beautiful clear skin if you dont wash your face? No.. what about if you wash your face for a year..have incredible results..no acne..no wrinkles.. and then stop. .. a year from stopping would you still expect the same glowing healthy skin? I hope not..or you will be leading a life of disappointment. YOU GET WHAT YOU WORK FOR!

4-I Cant work out..I have no time. B.S.. first..we all have time for things we really WANT to do..why? Becasue we make them a priority in our lives and other things have to work around them. Period. 10min warmup, 20min HIIT workout, 30 minutes of weights and cool down or split the cardio and weights.. 30min brisk walk at lunch time and after kids go to bed do some weights...the dishwasher can wait.. One hour a day. You cant squeeze 1 hour a day for your health, wellbeing and sanity? The average canadian spends between 4-6hours a day in front of the TV. Whhhaaatttt????? Prioritize your life. Imagine your body a year from today if you committed to one hour a day.. the days will pass away whether you hit the gym or not so Get. It. Done!

5- The kids are my priority right now. AWESOME. Your kids should be your prioity..but is this your excuse for not hitting the gym?  I cant tell you how many times I hear this as an excuse for so many things!  What exactly are you teaching your kids if you run for them and dont ever put yourself first? Have you noticed that we are slowly creating a world of spoiled brats? Why? Becasue the world has and always does revolve around them. My kids know that I am there for them. They know that I have changed careers to be able to be with them more. But..friends, they also know that I am fiercely independant. .that I am not their maid or servant and that being healthy is of the utmost importance for all of us...not just them. Dont just talk the talk! My daughter came home from school with the student of the month award for... confidence and self esteem... woop woop!! Parent WIN!!! If I can teach her to take care of herself, help lift others up and be exactly who she wants to be..no excuses, then im on the right path. Honestly..I am a much better mom when I can hit the gym..I can handle meltdowns, I can calmly look at situations with an open mind becasue I have worked on myself and my own brain while running my butt off on the treadmill.  There is a reason when on a plane if the oxygen masks come down -you put yours on first.. then your childs...  you are no good to them if you are not healthy or in a state of mind to help. Take care of yourself, set the example, find a sitter for an hour, throw them in the stroller, do sports togther..whatever it takes to get active and show your kid how important it truly is and how you can and should be exercising throughout your entire life.

Activities we do togther: golf, roller derby/scooter/skate park, baseball, soccer,  frisbe, biking, swimming,  dirt bike, living room dancing, road hockey, yoga, park play

Be the example!!! 

Xo Kara

Shoulders, Butt and healthy snack

I ♥♥♥♥♥ Shoulder day :) and when I pair it with glutes, im working two big muscle groups and they are excellent for super setting. I added in some calves too for good measure and becasue I need to trim them.

Starting to see more definition in my arms... awesome, and less jiggle in the tush.. awesomer :)

Warm up on the elliptical 5min then 60sec fast forward, 60 seconds fast backwards..jump off and perform one of the following exercises..10-20reps depending on your fitness level:

Burpees
Mountain climbers
Pushups
Body weight squats
Jump in jacks

Then back on and repeat the 60/60 until you go through the list.  Cool down.

Workout:
Lateral raises **pic
Cable kickbacks
Reverse flys
Calf machine**pic
Shoulder press **pic
Standing calf raises
Step ups
Chest raises
Hip raises

Again, remember that I superset so pic a couple exercises in opposite muscle groups and perform back to back without rest. This keeps the heart rate up and gets you in and out of the gym in record time.  Stretch muscles between groups.

**if you are unsure of theses exercises..a quick google and you will find great descriptions,  videos and pics to help you out.. ive included some below too :)

Also included a great healthy protein rich snack option, awesome post workout for muscle recovery. .and super filling!

-1/2c unsweetened plain Greek yogurt (preferably organic)
-2scoops Arbonne protein powder (vanilla)
-handful of fresh organic berries..these are from my house and I stewd them a little to release their juices.
**mix and top with some sliced raw almonds

Long weekend, Thanksgiving → the aftermath

I can tell you how I didnt make it to gym enough (like since last wednesday :/ ), how the turkey, Mashed potatoes, stuffing and GRAVY, was just too much for my willpower to handle this far out from competitions (two nights in a row) , how the wine, hard cider, liqueurs,  and beer were flowing freely (and how the water was not) and how I feel quite bad about it all..

But it honesty, I don't.

Do I wish I wouldnt have gone back for a second piece of homemade pumpkin pie..sure..that was a little overboard,  but good times were had, and really, it happens twice a year . Thanksgiving and Christmas... well at least the food part anyways!

So..yes, today at the gym I was feeling it. My energy levels were lower, my waist was a little thicker, my motivation, not as high.. but the point is..I was there, getting the reps in, sweating it out on the elliptical, doing the crunches. AND I feel better now then I have all weekend long.

The best things you can do after a binge: 1-drink a ton of water -2workout -3forget about it!

Every day is a new day to make decisions that make you healthier and stronger.  Set your goals and put the plan in place to get it done.  If you interested in competing,  would like more information about what it takes, don't hesitate to ask! I have put my contact info below as well as a pic (thank you interest!) as to what categories and what the "look" is for each.. where you fit in might be personal preference, body shape, or a combination.. lets chat!

Be the light my friends!
Xo
Kara

Kara Johnston
e:karastouchweddings@gmail.com
f:kara.johnston
c:705-622-2111
Comment on The Blog and we can connect!

Measurements. .. own it!

Throw out the scale...honestly..like unless you are preggers, get to of that bloody emotional roller coaster.

First off.... if your lifting weights you are going to gain some muscle and muscle weighs more then fat..so the scale really isn't giving you a true reading of your progress.

Second.... weight can vary in a short period of time...within the same day even.
Third..it is so hard for the mental game when you see an increase in numbers...often giving us the "well im up half a pound, this half a cheesecake wont matter much now" rational. 

There are many great ways of keeping track of your success, with #1 being how you feel, how your cloths fit, and by keeping a journal.

The other two...more scientific ways, are by tracking you BMI or Body Mass Index. Your doctor, chiropractor, personal trainer may be able to help you with this. I personally do measurements as this is convenient,  can be done with your workout buddy, and really lets you know your muscles gain and fat loss.

For men..most are looking for continuous gains until competition time when they are cutting for definition. Myself and most women are looking at losing size, flab and gaining some muscle and definition.

Here are my starting measurements...significantly different from pre knee injury..but im owning them, im proud of myself,  and liv my body and know I will be able to make it even better.

Chest 35 1/5".. yes yes..this is.pretty much the width around my lats and back.. nursing babies really does a number on breast tissue

Biceps 12" . This is non flexing measurement and you tape half way between inner elbow and shoulder. Once I get my curling weight up and I notice an increase I will probably measure non flex and flex

Waist 30 1/4"this is measured right at the belly button

Hips 38" im curvy, what can I say ;)

Thighs 24 1/4" this is my "problem" area... the first place I gain weight and the last place I lose it. Working on it!

Calf 15" I have always had muscular calfs and my goal here is to cut and define so high high reps and low weights are  in order

You xan also weigh yourself if you really MUST. Try to do it at the same tine every day so that you can keep it as consistently as possible , and whatever you do, dont let the read affect your day.

Ok so here is my call to action for everyone:

Grab a friend, a flexible tape, and your journal and record your measurements. You dont need to show a sole..just record and every couple of weeks or I will be doing it monthly, record your progress! Seeing it in black and white will help keep you on goal.

Own your body, own your choices and decisions, own your time, and own your life. Dont make this commitment becasue you are not good enough; make this commitment becasue you deserve to be the best you can be and you want more.

Xoxox
Kara

Find a friend

Workouts are always harder ~ and more fun!! ~ with a friend!!!!

You wont wimp out, you wont "forget" your last set, and you wont notice time flying by when you have someone pumping right beside you :)

IF you find the right match.

I once worked out with someone who didnt like to sweat..it didnt last long :/ . .

I have had some of the most incredible workout partners..My dear friend Debbie Loach is a trainer, competitor, has 6 kids and is an amazing mom, and has taken home more bling from more competitions. .I thi k she has a seperate room now ;) . Deb pushes me past my limits.

Val Kennedy is also a dear friend and one of the most loving open hearted people you will ever meet. We had been talking about competitions for quite some time as she has trained some excellent fitness, figure and body building competitors.

A very new friend, met through Roller Derby, Cider Queen :) is completing her personal training and kick boxing and we have been fast friends since we met. Love being on the Track with Maddy and working in some gym time too.

With these ladies, my time at the gym fly by. Yes, usr I like working out on my own, blaring the music (I almost said Waxman..am I giving away my age ;) ) and ignoring every soul in the place while I hit the iron. .but mostly..I want it to be fun.

Find a buddy..some one you can call when you feel like eating the entire brownie pan, someone who will get you to the gym, who will give you an honest opinion about your progress, and someone you love to be around. Surrounded yourself with positive people my friends!!!

AND if you cant find that person who fits with your beliefs, and your schedules. HIRE SOMEONE! it will be the best money you will ever spend on your journey to a better you. (More about the benefits of a PT in a later post)

..for example my BFF and I are alike on many many ways but gym time isn't one of them..thats ok! Lorna and I hang out and do many other things togther (beer olympics anyone? :) ) including raising our kids side by side..you have many people in your life that fill different roles. .embrace those roles and dont be afraid of dropping a partner to find one that is a better fit.

Love you ladies, and thanks for being in my blog and in my life!!!!

Xo Kara