Thursday, June 5, 2014

Close Grip Lat Pull Down




Have you ever been in the gym and watched those that can pump out chin ups as though there is a ghost boosting them from their feet?  My initial reaction is “Show off”; but you know what? Not fair.  It should be admiration.  I should not be jealous of someone that has obviously put in a lot of effort to achieve this exercise in good form.  My latest goal is to do 5 chin ups, without looking like a wind charm swaying from a tree in Wellington.  (FYI, Wellington New Zealand is currently the windiest city in the world.)  
I must admit the monkey bar fail at ‘True Grit’ event was a prompter for my new chin up goal. How do I achieve this?  I either loose 15kg, (so there is less weight to lift), or I gain more strength, (so I can lift that extra 15kg)?  I figure I’ve got this... no time limit on this goal friends, but I have put it in print, so now I am held accountable.

A few exercises that will assist my ambition:
1.       Isometric chin up
2.       Suspended pull up
3.       Eccentric chin up
4.       Band-assisted chin up
But, I am going to start with the Close Grip Lat Pull Down” 
Reality
   Main Muscle Group: Lats
   Secondary Muscle(s): Biceps, Middle Back
   Exercise Type: Strength
   Equipment Required: Cable
   Mechanics: Compound
   Force Type: Pull
   Experience Level: Intermediate
Now what:
1.            The close grip lat pull down is similar to the regular pull down, but close grip means that you have a close grip, duh… oh, and that your biceps are more involved in the exercise. Set up for the close grip lat pull by attaching a small triangle bar to the machine, (if you are itty bitty and on the short side, ask a trainer to reach it for you), set the weight on the stack (be realistic), and adjust the knee pad, (you don’t want to bob up and down like a toffee apple).
2.            Grasp the handles with determination and grip.
3.            Sit down on the machine with your arms fully outstretched. This is the starting position. This would be a good time to hold onto the bar otherwise you may look a little bit odd at this point with your hands randomly in the air.
4.            Keeping your back and body straight, slowly pull the weight down to your upper chest.  Lucky females, this may be a higher point for you then the men; but you get the general idea.
5.            Pause, and then slowly raise the weight back to the start position. Do not let the stack drop.  If you do, you will get nasty looks from staff and shocked looks from fellow gym goers.
6.            Repeat for desired reps.
 Performance pointer:
1.            Keep your elbows tucked in by your side when pulling the weight down. No chicken wings here please.
2.            Don't lean back at any time. You may find yourself in a slight lean but remember it makes the exercise easier - it's cheating! Shock horror, those grunters who do the lat pull down practically horizontally, not good form!
3.            Control the weight at all times - don't let it drop quickly. Once again you'll get annoying looks from bystanders.
4.            To add extra intensity pause for a count of 2 at the bottom of the movement squeezing through the lats. If you are with a trainer, more than likely we will get you to pause at the bottom, and midway at some stage of the set… (insert evil laugh here, bwa ha ha ha).
5.            Focus on squeezing the lats to move the weight. Your forearms should only be responsible for holding the weight. Breaths out as you pull, grunt if you must, a squeal is not necessary, although a song would be appreciated.

Monday, June 2, 2014

True Grit; "I've got this"

Okay, I take it all back. I do not regret registering for True Grit.

What I got out of the day
  • Self-satisfaction for 'trying' all obstacles
  • Shame for making the team wait for me at some obstacles
  • Empty promises, (I told a client that i would treat him nicer in PT sessions as he passed me up a steep hill; I was obviously telling a lie!)
  • Reminder of my love of water.  I enjoyed the dams, swimming fully clothed, ice baths under barb wire, and slippery dip into muddy dam, (exactly as it sounds).  I loved the water so much in fact that I 'volunteered' not to achieve the monkey bar challenge, dropping on the second rail, purely so I could be the first one in our team fully wet.  Yup, first. Also first to fall on first obstacle.  My firsts turned into lasts very quickly after this point!

I have learnt a few things.  I often joke about my co-ordination, or lack there of, and guess what, today I found out I actually was telling the truth.  I have no co-ordination! Let's just say, if we had a 'go-pro' or a 'filmer' handy, then we would have footage with capability to win ten episodes of funniest home videos.

The following obstacle after my monkey bar fail, saw me slip off the mud, and face plant in the water.  Actually, truth be told, this was not even counted as one of the obstacles, it was 3 mounds of mud, with puddles in-between, and apparently the warm up for the ice bath and barb wire that was to follow.  Now I'm officially first to face plant as well, wow I am really setting all the bench marks for my team early in this race.  $$$$$$ hello Funniest home videos!


Why am I smiling? I can not see a thing, next year I will have a snorkel and goggles.  My glasses keep fogging and I no longer have anything dry or mud free to wipe them with.

I am actually enjoying these horrible things that I am doing to my body.  I start to 'high five' anyone that does not leave me hanging, and say 'well done, good effort' to random people.  Including a volunteer, standing under her dry umbrella, that encouragement was probably not necessary.

One of the competitors in the team had mentioned to me that her friend had participated the day prior.  Her hate was the hills.  So hubby and I spent the first hour and a half saying, "this must be the elusive hill", these words were spoken, or puffed, at least 20 times. The whole course was hills!

So I was trailing.  Surprise, surprise.  "Got your back team!"  Literally because it is all I can see.  I have my boss in front of me and we are running down a steep muddy hill.  He somehow manages to slip, somersault, side slide, does a steam roll for 3 rotations, followed with a double twist half pipe, regains grip, then casually continues his jog down the hill.  It was a total accident, but he looking very 'James Bond'.  At that point of his awesome recovery, I decided, "Come on Cath, you got this, next obstacles, no fear".

Next obstacle was ropes tied randomly at different angles.  Not a hard obstacle but I guess time consuming.  Boss basically dropped to the floor and rolled from one end to the other, being totally negligent of all rocks, boulders and sticks. Wow that was fast, and obviously the easiest way to complete this obstacle.  So what do I do?  I decide that the ropes look like laser beams protecting the precious diamond at the end of the obstacle.  Slowly I try to navigate the ropes without touching them, why? They are not lasers, nor are they electrified.  In my head I hear "Here she comes, Body 2 Soul super spy, super spy, super spy", yup, there was an echo on super spy, (not sure why).   Takes a while but reality does eventually kick in, and I realise that my chosen time to day dream, should not be 3/4 way thru the True Grit challenge!

As I near the end of my super spy challenge, I hear "$#@%" and "*%^&" being yelled by the people in front of me.  What on earth is the problem?  I round the corner.  Oh.  Oh my.  I think I just found the 'elusive hill'. At this point I definitely feel as though I am letting the team down, but I also feel a sense of determination that I know I will get to the top of that hill.  And do you know how I knew that?  Because I looked and there was no way around it!  If I ever wanted to see my family and friends again, then I hd to conquer this hill, mountain if you will.  This hill was at least 60% steep, and 7km long, (slightly embellished on the distance, but that is what it felt like).  I am typing this now, so obviously I did it, Woo Hoo!

I jumped a tiny fire; climbed over a wall, using my husbands knee, hands, shoulder and head as a ladder rung, (sorry hun); face planted and slid down a slanted wall, but managed second try, (I get by with a little help from my friends); and attempt a rope climb.  Unsuccessful, but I tried.  As you cross the line, they throw an apple at you and give you the option of a beer, wine, or sangria. Pretty thirsty at this point so that went down really quickly.

Wow. That was one of the most exhilirating experiences ever.  It took longer than anticipated, but there was a bit of waiting, and now we have a time to try to beat next year. So proud of myself, so proud of my team mates, so proud of everyone that entered and crossed that finish line.  Being proud is a nice feeling.

Saturday, May 31, 2014

Top 5 regrets.... 5th is most important... and perhaps altered...

Taken from 
http://www.forbes.com/sites/ericjackson/2012/10/18/the-25-biggest-regrets-in-life-what-are-yours/

25 Biggest regrets

1. Working so much at the expense of family and friendships.  How do you balance meeting that short-term deadline at work and sitting down for dinner with your family?  It’s tough.  There are always worries. “What will my boss and co-workers think? It’s not a big deal if I stay late this one time.  I’ll make it up with the family this weekend.”  But the “making up” never seems to happen.  Days turn to months and then years and then decades.



 2. Standing up to bullies in school and in life.  Believe it or not, a lot of our biggest regrets in life have to do with things that happened to us in grade 4 or some other early age. We never seem to forget – or forgive ourselves – for not speaking up against the bullies.  We were too scared. We wish we had been more confident.  And by the way most of us have also met up with a bully in our work life.  Maybe he was our boss.  We remember that one time we wish we’d told him off – even if it cost us our job.  We usually take some small solace in hearing that that bully later on made some unfortunate career stumble.



3. Stayed in touch with some good friends from my childhood and youth. There’s usually one childhood or high school friend who we were best buddies with.  Then, one of us moved away.  We might have stayed in touch at first but then got busy.  Sometimes, we thought to pick up the phone, but maybe we don’t have their number or email any more.  We always wonder what it would be like to sit down with them again for a coffee.



4. Turned off my phone more/Left my phone at home.  Many of us can’t get off our phone/email addiction.  We sleep with it next to us. We carry it with us constantly. It’s right next to us in the shower, just in case we see a new email icon light up through the steamed up shower glass.  We know constantly checking email and Twitter in the evenings and on weekends takes us away from quality time with family and friends. Yet, we don’t stop.



5. Joining True Grit... Thinking I am all that.... Many of us know that we like a challenge. Personally I think I am better than I am, (I do not believe in self-doubt, that's a good thing yeh?), I want to complete something.  By the way; I have already decided I can not do this... I have fear of jumping high, oh and also of being electrocuted, (not a stupid fear I am sure, but 31 obstacles may include some bizarre tasks).  But, I deep down know that my thoughts are positive, for myself and others, and my goal is for us to all cross the line...together...let's have nothing but encouragement on all of our efforts.

WHAT THE BEEP, BEEP, BEEP WAS I THINKING!

Watch so I can explain my bruises tomorrow....

True Grit Perth 2014 - Hype Video

Wednesday, May 28, 2014

Stop complaining, start living

Complaining, grumbling, protesting, whining or stating truth, call it what you will. There are some client no-no's that are more than just personality quirks—they're detrimental to both a trainer's and client's success in the gym.  Our role is often confused in the public eye as to what we actually do.

  
No one likes a complainer and, if you're a personal trainer, you really dislike complainers. (Ironic I know, a personal trainer complaining about complaining.) You see, to us, complaining has no logic. If you're paying someone to work you out and push you, then you have to expect to be worked out to your capabilities. Why complain and delay your momentum? Complaining takes up cherished time that a trainer can use for explaining proper form for an exercise or giving general dietary advice. Don’t miss out on that information, or opportunity.

‘I am tired”, “I hate doing that exercise”, “It would be easier if the weight was lighter”, sound familiar? Truth be told, all personal trainers are evil… yup… truth is out! If you complain about something, you are purely giving us ammunition for following sessions. (Insert evil laugh here.) “Bwa ha ha ha!”

In all seriousness, if you are 82 years old, I will not be saying drop and give me 20.... (unless I know you can), after all, we may know your capabilities better than you do!


Tuesday, May 27, 2014

Liar liar pants on fire

Telling a little ‘porky pie’ is part of everyday life, and if you said you never lied, then you would be lying!  Have you ever said any of the following without realising there was no truth?
·             It wasn't me.
·             I'm fine.
·             I never got the message.
·             Your baby looks so beautiful.
·             That looks so good on you.
·             Thank you, dinner was so delicious.
·             I need 5 minutes of your time.
·             I never said that.
·             This hurts me more than it hurts you.
·              I wasn’t feeling well.
·              I was just kidding.
·               I was only trying to help.

I guess this is closely related to our blog "making excuses" except instead of saying that your dog ate your workout program, you fib that you skipped that extra wine and dessert after dinner or you really did squeeze in that early morning jog—when you didn't. Personal trainers understand, surprisingly we too are human. No one wants to look bad or let his or her trainer down, but it's essential to tell us the truth.

“I didn’t have anytime to work out this week”. A valuable personal trainer is consistently revising your program to best suit your needs.  If you're misleading about your workout or eating plan, then a trainer isn't going to be able to adapt your fitness plan to help you reach your goals. And at the end of the day, you're paying a trainer to help you reach your goals, so by lying; you're the one you have to face at the end of the day.

“I’m fine.” Tolerating strenuous workouts when you are in pain will only lead to serious problems. Excuses on the other hand slow down your workout progress. Help us help you.

When training at Body 2 Soul Fitness you are obligated to give your personal trainer accurate information in regards to your medical history, age and current injuries. This information is important because it helps your personal trainer deliver a safe workout session for you.  

Be as honest as possible with your personal trainer if you want to enjoy the experience and achieve the best results.