Hi all and thanks for reading. I'm so excited to start this new venture.
Out with the old and in with the new! So the blog needs a little work, and it will take time. But I'm OK with that. :)
To start, I thought I would share an article on some really sound nutrition advice. There is so much crappy advice out there, and even for a lot of us Zuzka followers - as super clean as her diet is - many of us just require more food. Check this out:
Pretty reasonable information - right? I recommend checking out bornfitness.com for some of his other info too.
I found another terrific web-site that offers some free and some pay for exercise programs that many of you might be interested in:
Gold Medal Bodies: https://gmb.io/
Anyone want their free tutorial on how to do a handstand?! https://gmb.io/handstand/
Or how to do your first pull-up? https://gmb.io/pull-up/
They also have a tutorial on how to do a pistol squat: https://gmb.io/pistol-squat/
Here is their top 10 bodyweight exercises: https://gmb.io/fundamental-bodyweight-exercises/ and their bodyweight training routine: https://gmb.io/get/bodyweight-training/
They've got a ton more. And much of it is free! :) They do have comprehensive programs to follow for a fee if you want to spend the money.
FYI:
Zuzka posted all of the exercises from her 15 minute slide workout on her FB page yesterday, so if you are not a ZGym member you can see the routine for free.
For whatever reason her 5 minute workout is for ZGym members only this morning, but I am sure she will fix it.
She has the first exercise (a dive bomber into a heel squat with over head clap - kinda silly, LOL) posted on her FB page.
The second exercise is a plow into pistol into jump lunge that looks hard!
The third is mermaid for your obliques.
Z also posted a very interesting article on her we-site about separating cardio and weight training. Many believe you should separate the 2. She believes you should combine the 2. I think it depends on your goals. She says you can build more muscle and get leaner if you combine them. I'm not sure about that. It probably depends largely on the individual. I am sure SHE can. I have tried both. I'll tell you that if I combine cardio and strength I CANNOT lift as much weight. Even if I do circuit training where I combine lifts, I cannot lift as much weight. So if am not getting stronger, am I building more muscle? If I am not building more muscle, am I getting leaner? Hmmmm..... I'll have to look into this some more.
Not to say she is wrong AT ALL. I am now just super curious.
She does have a GREAT point in the fact that her way saves time. I was short on time yesterday so I did more of a circuit style myself, but guess what? I couldn't lift as much weight!
Did any of you see this post from Women's Health?
The author is woman who tried Kate Upton's workout that she does with Ben Bruno.Ben Bruno is one hell of a trainer - Bret Contreras (my favorite in the industry, highly recommends him, and I also recommend you check out his FB page and web-site for some GREAT training info).
Well, she was smoked by Kate's workout and Ben took it easy on her, and didn't give her the full workout he gives Kate!
Give it a read. Just goes to show you what HEAVY strength training can do for you as opposed to cardio. Honestly - if cardio was that good at changing bodies, then everyone you see on the treadmill, elliptical, running marathons, taking kickboxing classes, spin classes, and doing insanity, etc, etc, would be fit, and in great shape. (Not that some people doing these things aren't in shape, but you get my point - many, many people waste much of their time doing these things and are still over weight and do not spend enough time with strength training).
Well, there you have it. I hope you all enjoyed my first post.
I'm actually heading out for vacation tomorrow, but I will try and post while I am away if I can and assuming that I have WIFI availability.
I have so many thoughts on what to post, my head is spinning. I would love to hear from anyone as well if you have thoughts or requests.
Happy eating, exercising and sweating everyone. XO
Very excited about the new site and all that is to come!
ReplyDeleteCJ
Woo-hoo! Thanks. Me too. :)
DeleteI'm sorry things turned out this way I look forward to reading this new blog though. U should post more pics of yourself u look great !
ReplyDeleteThanks!
DeleteBest of luck with your new site. Onward and upward as they say :-) My side comment about Bodyrock: I agree with what you posted a couple days ago about when Lisa first joined Bodyrock. She was quirky, cute & likable. Like the average girl next door. Fast forward a few years and quite a change. I believe she has people's best interests at heart. But, I personally find the whole image thing to outweigh the fitness part of it. I watched Z from the beginning doing workouts in Malta. The beauty of those workouts was the simplicity of it. A little cleavage showing, but she wasn't in your face with the whole image thing, One woman's point of view. Good Luck!!
ReplyDeleteI am slooooowly breaking out of my cardio trap but have been lifting heavier (for me) and love it. I actually get bored during cardio but love lifting weights. I may join a gym soon because my home gym only has so much weight available to me (50-75 pounds, still challenging) but it would be interesting to see just how further things can be taken. Love the Women's Health link, Gina! Congrats on your new blog! I'd love to see some original content, if you can, maybe a WOD a couple of times a week along with your personal insights on trends and comprehensive studies, at home vs in the gym, outside vs inside, and so on. Cheers to you and this new chapter!
ReplyDeleteYay! Gold medal bodies :)
ReplyDeleteI have finished two of their programs and cannot recommend them enough. The free content is really good, too. They have a great article about developing lower body strength with some nice variations of bodyweight-only exercises.
I need to separate cardio and strength training. I simply cannot lift as much if I'm fatigued and frankly, wasting time on cardio. The only cardio I do these days is walk my dog! For me personally, I got leaner through strength training. My diet is pretty atrocious, though. That's my biggest problem. Shift work kills me.
When you're working shift, how hard is it to maintain a healthy lifestyle? I'm currently in college studying to be in the medical field, and most of what I'll be doing is being on call or shift work. I've done 8 hours of shadowing before and I felt incredibly exhausted after that and I just wanted to go sleep when I was done. And all I did was walk around! I think you mentioned working out super early in the morning, and I couldn't believe it, but I can't imagine working out after I get back from everything and not eating cookies.
DeleteIt's quite hard. I do 12hr shifts and the occasional 8. Honestly, at the end of a 12 you want to do nothing. And typically you don't have time to do anything but eat and go to bed, only to get up and do it all again the next day. Then, on your days off you just want to do nothing. But the house has been neglected, or you need groceries, or whatever. I just feel tired most of the time and it gets worse as I get older. The constant change between day shift and night shift wrecks your body. If you can get a routine, either all days or all nights, do it. Life was much easier when I did permanent nights. It just isn't normal. Anyway, I'm rambling. The main thing is to get a routine amongst the chaos, and make exercise and healthy eating a priority. It's so easy to slip into unhealthy habits when you're fatigued. Take advantage of days off.
DeleteI'll try to do that! I really hate cooking in college, but I'm trying to get better at that. I'm trying to work only day shifts, but it'll be a while until I get a Master's. Do you normally work from 7 AM to 7 PM? Almost everyone in my family is a nurse, and they have to work less shifts as they grow older due to how physically taxing it is. Would you ever switch back to either only day shift or night shift?
DeleteYay! Congratulations on your site! You look incredible! You should post your workouts! Personally, after I stopped doing as much cardio (other than dance), I ended up more toned than when I was only doing cardio. I also enjoy working out much more now since I've ALWAYS hated running. I've always been bad at it, and I just don't have the drive to wake up in the morning and go out to run, but I love doing yoga, pilates, or strength training. HIIT used to do it for me, but I might need to add more time. I'll check out Gold Medal Bodies!
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