One of my goals during this off season, or season of improvements as I like to call it, was to try Olympic weightlifting. In traditional Olympic style weightlifting the athlete's goal is to lift a maximum weight in a single lift. That's not my goal. Although I am aware of the two main lifts- the snatch and the clean & jerk, I felt I needed some guidance in regards to my form and the phases of the lifts. As a trainer and exercise enthusiast I can say with certainty that in order to get better at something you should train with someone who is better at it than you are. When you've been doing something a certain way it's difficult to unlearn it - I see this quite often when working with new clients. So with that in mind I met with my friend and trainer Marios Kyprianou. As a competitive powerlifter, Marios has extensive experience with these lifts and most importantly - he's good at them. You can check out our training session as we run through the different phases of the Clean and Jerk. It was a lot of fun and something different from my usual training. As with any exercise, ensure you have established the basic moves and proper form before adding or increasing your weight.
High Hang Clean
Notice the position of my elbows. The elbows should be higher than the shoulders and tucked in,
From the High Hang Clean we move into the "catch"
Remember to bend the knees, keep the hips back (not under the shoulders) and have the elbows facing forward.
Now we begin from below the knees, in a conventional deadlift position. This is the Low Hang position.
And now the Jerk from the low hang position
Remember come up tall, elbows face forward, bend the knees again. Catch the bar in a deep lunge position.
Bringing it all together - the full Clean and Jerk
The pictures below show some winging in my scapula and left erector hypertonicty.
We will be working on these areas in addition to my tight forearms, glutes/hamstrings and pecs. When meeting with a massage therapist consider the following: 1. During a deep tissue massage ensure you're not holding your breath and tensing your muscles. Doing so may have adverse effects by increasing your chances of further injury or encountering a negative rebound effect on the muscles. Remember to breathe and request less pressure if necessary. 2. In addition to trust and personable interactions, communication between client and therapist is key. This is your time. Feel comfortable enough to say what you would like to focus on during your treatment. This will also help your therapist accommodate your needs and manage the time they have with you. 3. During deep tissue massage, lactic acid and other toxins are released into the blood stream. Similar to DOMS, there is a chance of muscle soreness for up to 48 hours post treatment. In order to assist in the elimination of these toxins make sure to drink plenty of water before and after your treatment. Light exercise, Epsom salt bath or heat will also assist in the removal of these toxins. Not everyone will experience this discomfort and it isn't necessarily a negative side effect - it is completely dependent on the individual and their own system. Either way - it's important to stay hydrated to aid in optimal health! Check in with us as we document my progress and discuss different topics related to your health and wellness in the workplace, gym and life in general! We would love to hear from you too, feel free to leave a comment or suggestions. Enjoy yourself in good health and fitness, Gena & Michelle.
Good morning and happy hump 'n pump day! I'm determined to defy gravity by building and lifting my glutes this season. I've seen a few different variations of the glute bridge so I gave it a shot. Getting into position and foot placement can be a little challenging but hey I'm up for that! Practice makes perfect. Check it out: http://instagram.com/p/rXAck1pqJq/?modal=true
When working on building your body your grip impacts your workout. Here are some pull-up/pull-down grip variations. Take your time with each exercise and practice full range of motion in a controlled manner.
Pull-up with Wide Overhand Grip (Prone)
The pull-up develops the major muscles in the back. The wide overhand grip tends to be the most challenging variation. Contrary to the underhand grip, the biceps do not assist in the movement to the same extent. This, in addition to the proximity of the hands, makes the exercise more challenging. Both these factors put more emphasis on the lats. Keeping the elbows along the side of the body develops width in the back.
Pull-up/Chin-up with Narrow Underhand Grip (Supine)
A pull-up or chin-up with a narrow underhand grip tends to be easier because the biceps are heavily involved in the movement. Having the hands more aligned with the shoulders and in closer proximity to each other also adds more ease.
Close grip (Neutral) Lat Pull-down
Quite often the neutral close grip is easiest for many. In addition to the back and biceps, the forearms (brachioradialis) really come into play.
Achieving a full pull-up is something to celebrate. You can begin by simply hanging from a bar. This will help in developing control and grip strength. Next use a chair for assistance and practice lowering your body in a slow, controlled manner. Avoid shrugging the shoulders or rounding them forward. Keep your chest open. Avoid swinging or jerking the body and never compromise your form.
2. Plan your meals and organize your kitchen. How many times have you come home starving with nothing to eat. It's probably why you're starving in the first place. If you fail to plan, you plan to fail. Each week prepare some go-to food and snacks. Chicken breast, boiled eggs, side dishes, salads, cut up fruits, veggies and nuts in zip loc bags (for portion control). It's not high end cuisine but it's simple, easy and there when you need it. And because life is unpredictable you will need it. This also includes the time necessary to shop for groceries, cook, cleanup, pack etc. If there are items in your cupboards that are just too tempting to eat in moderation get them out of site. The stuff I don't necessarily want to eat I tend to keep in the bottom cupboards, away from eye level. It's difficult to be successful at anything if you are not organized. 3. Know your triggers and break the patterns. Every time I go to my parents' home I want cookies. Often it's the end of the day on my way home from work to pick up the kids. Grandma's house always has cookies. How do I avoid a B line to the cookie jar? I have to remind myself before I even get there. I slow down. I try not to go hungry. I'll ask for an apple. Your mama wants to see you happy so she'll give you what you ask for. Don't ask for cookies. Do you mindlessly go through the cupboards during TV commercials? Do you head to the kitchen before bed? Do you sit at the kitchen table on your computer? A lot of our set patterns and habits lead to mindless eating. Be engaged and aware to determine what mindless actions need to be broken. When you see the pattern you can make the changes. 4. Work with a coach. If you struggle to stay accountable to yourself hire a coach. A coach will offer guidance, support and tough love when needed. Anyone can tell you what you want to hear but a good coach will tell you what you need to hear. Besides, it's not always fun to do things alone. Working with others whether in person, on-line, one-on-one or in a group, makes the process so much more enjoyable. Enjoy yourself in good health and fitness, Gena.
Some moments captured from my 2014 competition season. It's been a great year and I'm happy with what I've accomplished this season. I'm excited for the off season and really looking forward to working on the areas that need improvement. Let's go Nationals 2015!
Working on the abs this morning. Hey I love my Total Gym and if it's good enough for Chuck Norris it's good enough for me! Ha! I picked it up over a decade ago, as a single parent with little time to hit the gym. It's a great way to add diversity to my workouts! Check out my video on Instagram! http://instagram.com/p/qwboGFJqGn/
With my final competition of the year behind me I can officially say - Hello Nationals 2015! What an incredible season of personal victories and growth. Looking back my 2013 off season was about transitioning from Figure to Physique with a goal to qualify for nationals. When prep began the days were short, cold and snowy with 3:45 am workouts. It feels like a lifetime ago! Of course with goals come highs, lows, fears and assurance but it's passion that never fails us. Passion respects the goal and the habits necessary to achieve them. You may feel tired and discouraged but follow through, even when it's not clear why you should. I hope you too have experienced progress and you've stuck with your goals. If not, you can decide right now to take action. If you want it you will do it. I truly believe that. It has to be self driven. Do what you love in whatever capacity you can. It doesn't have to be on the grandest scale. Honour it. I am excited for this off season - my season of improvements. My mind is open, my dreams are big, my willingness to work is solid and my passion is fuel. Cheers to where you are and where you're headed. Congratulations my fellow OPA athletes and to all those off to Nationals 2014 - have a blast! Thank you Mindi O'Brien IFBB Pro and Dennis Beitler, you rock my competition world and to my husband, kids, parents and friends - you are my sunshine!
Here's one of my favourite exercises - The Deadlift Squat Thrust:
-start with a light weight (bar, dumbbell or kettlebell)
-shoulders back
-chest up and open
-arms straight, shoulder width apart
-glutes move back, mentally focus on glutes and hamstrings
-work through the heels
-keep bar close to the body, slide down along quads
-watch that knees don't cave inward
-look ahead while lifting and lowering
Adding the squat thrust to the deadlift increases the intensity and cardiovascular benefits. There is additional upper body work through the arms, chest and midsection. The deadlift also works the upper body and lower body with focus on the posterior chain.
And that's a wrap! Regardless of the sleep deprivation today was a fantastic day! Placing 2nd in Physique, Masters I feel great about where I've come and where I'm going. I love the work involved in transitioning from figure to physique and I cannot wait to take this and continue to build. Yes, I've said it before - I love the art of body building. God willing, I'll be flexing and pumping iron til I'm 102 :)
One size doesn't fit all when it comes to your health and fitness. The only person you should be comparing yourself to is the person you were yesterday. I share my thoughts here.
This weekend has been highlighted by many memorable moments. One thing I know for certain is that when you do something from the heart you will work hard and do your best, no matter the outcome. Often there is no clear end or destination but rather a process of growth, discovery and understanding. As competitive athletes our goals may be different but it's the process that binds us. Congratulations to every The Ontario Physique Association (OPA)Ontario Physique athlete who stood on stage yesterday. Perhaps this was the time you tried something new, overcame a fear, reached new goals or met new challenges. This is the process: take this experience and continue to move forward in a way that is fulfilling and meaningful to you. You worked hard, be proud. The GNC Live Well LUCHKAOBRIEN CLASSIC was a class act and one of the OPA's biggest shows of the season! Thank you Mindi O'Brien IFBB Pro and Nina Luchka Ifbb Pro for putting on such a great event. A huge thank you to a tireless panel of judges who ran a 14hr day (and that was just the show) with 300 athletes! I walked into this competition feeling immense gratitude for the opportunities in my life and I walked away overwhelmed and humbled. I owe much thanks to my brother and sister in law who encouraged me to compete for the first time in 2013. That one show set me on a path to 4 more. They also directed me to my coaches Mindi OBrien and Dennis Beitler who gave me guidance and support to grow as an athlete. I'm part of a team of individuals who care, support and encourage each other. I was thrilled with my placing at this competition with a 1st Place Womens Physique Short, 1st Place Womens Physique Masters and an Overall Win. I'm so excited to be moving on to the Provincials at the end of this month!
What a fantastic weekend! Stephanie Worsfold Classic OPA Natural Qualifier had a great turnout with close to 200 competitors! A great success made possible by so many individuals who pull together and work tirelessly to make these events happen.
Coach Mindi OBrien
Of course anyone who competes or is striving for new goals in their life knows that a support system is invaluable. These events specifically have many sponsors and a great deal of behind the scenes work. Thank you to The Ontario Physique Association (OPA) for continuing to offer a platform where all are welcome. Everyone out there is someone's daughter or son, husband, wife – mom or dad, even grandparent! We all have different reasons for competing but in doing so you have motivated and inspired someone else. Working hard and making it to the stage is something to be proud of. I was fortunate enough for the opportunity to take part in this event yesterday and I'm overwhelmed with gratitude. With the guidance and encouragement of my coaches Mindi O'Brien IFBB ProMindi O'Brien and Dennis Beitler my experience in Womens Physique surpassed what I could have imagined. I placed in both my categories 1st Place in Womens Physique Short, 1st Place in Womens Physique Masters followed by an Overall Win. It was a very exciting day!
"Champions are made, not born."
I have this quote running through my mind this morning after the finale of the Olympic winter games. "Champions are made..."
At the end of the day what we see on
the screen is a moment in an athlete's life. In that moment all
their hard work is on display. What we don't see is everything leading
up to that moment. The discipline, devotion and laser like focus.
The obstacles, challenges and sacrifice. Not just that of the
athlete but of the families too. There is something so powerful
about a win but also a loss. It's amazing and emotional, as is life.
A few years back while training for
another marathon I had to take some time off due to an injury. I was
told to "suck it up", it wasn't a big deal - it wasn't the Olympics. At that
moment it struck me that yes of course it wasn't the Olympics but
this marathon was MY Olympics. Sounds corny I know but it's true.
That's how I saw it. So keeping the Olympic spirit alive think about
something you've always wanted to do – a goal you'd like to attain. It doesn't have to be fitness or health related but it
should be something that challenges you, even scares you. Make it your Olympics and approach it like a champion. Set a plan, do the
work and make it happen!
It's always so exciting to work with people who are motivated to make positive changes in their life!
Tassie and I have been training together to build a strong fitness foundation. Our diverse one to one training sessions include various types of exercises with the TRX, Buddy System, dumbbells, resistance bands, kettlebells and high intensity interval training - to name just a few! Keeping the workouts challenging and fun has helped us make some great progress in all areas of fitness. I'm especially happy to see strength gains in those modified pushups! It's great to revisit an older workout after a few weeks to really recognize the improvements.
The benefits of exercise keep this mom of two feeling strong and energized to tackle the demands of her busy life. In addition to the improvements in her fitness level Tassie decided to take it one step further and shed some weight. Every day is different for this mom on the go so our whole approach to weight loss had to be practical.
We set out a structured plan and after following through we've made some great progress. Our plan consisted of 2-3 training session per week in addition to food changes. These changes were simple but effective; they included flexible meal guidelines, portion control, meal preparation and the practice of mindful eating. Tassie shed 5 pounds in her first two weeks! This is healthy progress for long term sustainable weight loss. No crash diets! Our check-ins and weekly goal setting has really helped keep things on track.
As the year winds down many of us take the opportunity to reflect on the past 12 months and I for one love that about December. When you're in it, you can't always tell that you're moving forward. With reflection we can see growth, we come to appreciate what we have, how far we've come and how much we have to be grateful for. We also come to see where work is still needed.
I came across Alain de Botton's School of Life blog Making Resolutionsand I found it very thought provoking; "A resolution always hovers over a grave inner conflict and constitutes a vow by one part of ourselves against another..." I've resolved in the past to change things I did not like about myself. Today I resolve to improve on the things I do like. The more I work on myself, the less I'm effected by external factors and the less I need from others. When you take care of yourself you can in return take care of others, give freely, love wholly and bring happiness to others lives. Surprisingly enough when we focus on the things we're happy with and continue with them, the things we're not so happy about start to resolve themselves. But while on the path to your best self remember that not everybody else is. And that's really not your business. You can't change others but you can however choose how you react to them - that's all YOU.
No matter what your goals are for the new year I wish you much success. If you're striving to be your best self it won't be easy but it will be worth it.
Happy new year, in good health and fitness. xoxo
Gena.
Have you heard about this one? I've thought about this statement - "What's Your Excuse?" -
When I see those words over that image I wonder; is there a degree of judgement in those three words that has caused a divide? Does it suggest that I should look that way? That I'm not doing enough if I don't look that way? That I'm just full of it? Maybe but I don't think that was truly the intention here. What if it said "You Can Do It!"? Based on the varied comments and feedback how you interpret something may very well depend on where you are in your life and how you feel in your body. It's a little complicated. What I've concluded though is that I don't believe in excuses. I believe we make choices and set priorities. We can all make different ones and still be healthy. You've got a six pack? Awesome. You want a six pack? Go for it. You don't care for one? Enjoy your cake. Health does not come down to how you look. Judging anyone's worth, values, morals, parenting skills or love for their family simply on how they look is very close-minded.
No matter where you stand on this I certainly don't believe in shaming, ridiculing, bashing or hating. I believe in taking care of self so that we can take care of what and who matters to us. A “ripped”, “jacked”, “shredded” body is appealing to some people and they are happy to make the choices necessary to achieve that look. Not everyone wants to make those same choices. There's nothing wrong with that. Health includes body, mind and spirit. In simple words; do what works for you, find your balance and live your life.
Spending some time away from life as
you know it is a good thing. We all need a break from the mundane. A
chance to rest the body from the daily rituals of work, commute,
responsibilities. To stretch the mind, relax and view the world
through rested eyes. Maybe even gain some perspective. This is
summer.
I enjoy vacationing with my family but
being dislodged from my base for too long makes me antsy. Waking up
with the purpose to lounge is a sure way to make this girl restless.
And a little cranky. A successful family vacation requires
compromise. On this family vacation I joined a gym.
While everyone sleeps in, I pump iron. It's a 25 minute walk to the gym which gives me the
opportunity to take in my surroundings. Things I might not notice
while driving I now pay special attention too while walking. I see
everything from a different angle and my senses are full of life. By the
time I get back my gang has wiped the sleep from their eyes and
they're ready for the beach. And I too am ready for a lounge chair. It's great
to be active just as it is to be still - to be aware of everyone and
everything around you - but to be aware without judgement. To simply be present
and mindful. There is beauty in movement as there is in such
stillness. Mindful lounging. I also enjoyed some windsurfing and some early evening runs by the sea. The sun is still
hot and the breeze is warm. I taste salt on my lips, my skin darkens,
my body loosens, my breath quickens and my spirit lightens.
It's wonderful when summer's rituals,
smells and sounds fill the air. We've been surrounded by water, blue skies and mountains. Mother nature is graceful and wild, deep and
humbling. But of course the season goes by so quickly.
Before you know it the days are cooler and the night's are crisper as
the smell of fall fills the air. I love summer perhaps because it is
so short and the essence so distinct. I hope you have been enjoying the season. Take it all in and through movement and stillness - make the best of it.
For the past four months every aspect of
my life was structured. It had to be if I wanted to present my best self at each of the three figure competitions I competed in. My food
was weighed, measured and prepared on a daily basis. Every workout was
intense. Every repetition was a stepping stone in that big picture. But
when it's over it can become tricky mentally and emotionally. Its'
important to keep a level head. Your competition form is just that –
competition form. It's your best self for the sport. Seeing your transformation and grasping the potential of your body is super exciting. I have also experienced this as a mother as I've watched my body take
on a different form over two pregnancies. The human body is truly amazing. But it can also be a little unsettling. Unsettling because what you see in the mirror backstage is not sustainable. Maintaining competition form all year round is not
realistic or even healthy. It's now one week post competition and I'm re-adjusting to my
“new body” and the “new norm”. What's old is new again. The first few days were
definitely challenging. Without a goal and direction for my drive, trying to find my place again outside of that
determination and focus felt a little uncomfortable. Knowing that these feelings are part of the process is important. It's normal. In any sport you take the highs with the lows and quite frankly, that's also the case in the sport of life! So hanging out with loved ones today meant a more relaxed day. It's been some time since I've had a Saturday like this. And I'm still working towards new goals for my next competition.
That's where the excitement now lies. Thoughts and ideas are
stirring in my mind. Stepping out of competition mode I've had the chance to really let it all soak in and I'm happily entering back into my element.
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