Girlwithnoname - Fitness at Home » weight lifting

Computers, New Programs and Coaching, Oh My!

Girlwithnoname — Sun, 13 Sep 2009 02:58:31 +0000

Hey everyone… how’s it going? Summer’s back in Vancouver and I’m racing to the beach for an unexpected hot sunny beach day!! Yippeeeeeee!!!

But, before I head out I thought I’d better catch you up on me a bit. Been super busy with a lot of computer work on a new venture I can’t wait to show you guys (soon… soon… very soon!!), as well as doing a whole bunch of training with clients, both offline here in Vancouver as well as online. If you’re new here and haven’t checked out that banner at the top of the page yet, I invite you to pop in there and check out what I’ve got on offer on my Online Fitness Coaching page! Would love to hear from you.

I’ve changed up my routine again and finally… its OFFICIAL!! I can now chest press my 35lb dumbbells!! Woo Hoo!!! It only took me months to be able to get those babies up 3 sets in a row, for all my reps!! I’m very proud of myself!

…and finally… what’s going on with my computer that’s never worked right since I bought it in April? Don’t get me started… but feel free to check out my latest diatribe below!!

Oh, and today’s Workout Song of the Day has been chosen in honour of the (damn) computer. The thing is Trash, and I want HP to replace it. Seriously. Do not ever buy an HP… you’ll regret it. I know I will never, ever buy another HP. Not so much because the computer is garbage but because while their service is fine… the guy is polite and trying to be helpful, although failing miserably), their PROBLEM RESOLUTION procedures suck like nobody’s business…

So, because the computer is Trash, here’s a SONG called “Trash”… its a great song for weight training OR cardio… it’s full of angst and has a great beat too… enjoy!!

THE WHIP – Trash

Don’t forget, if you love it you can buy it fast by clicking on the “Buy” button on the player widget above.

That’s it for today. Let’s keep our fingers crossed for just… one… more… beach… day… tomorrow!! eeeeeeee!!!! A girl can hope, can’t she??

See ya soon!
Girlwithnoname

Forward Head and Rounded Shoulders

Girlwithnoname — Mon, 24 Aug 2009 23:21:01 +0000

Hey everyone. I’ve been thinking quite a bit lately about a couple of physical syndromes that seem to be more prevalent in today’s society than ever: Forward Head Syndrome and Rounded Shoulders (also known as Kyphosis). My airplane ride a couple of weeks ago really got me focused on these physical issues and the more I remain aware of them the more I see them every where I go. Please watch this video, its an important one:

and oh, sorry, I had a mind-stall while I was recording and couldn’t remember the name of the back muscles in the middle of your back: those are your Trapezius muscles, and Rhomboids. So, yep, work your Latissimus Dorsi (sides of your back) and work your Traps and Rhomboids too, ok? Lots of Dumbbell, Barbell or Cable Rows and Reverse Flyes!! Lets get our shoulders back where they belong by strengthening the muscles that hold them back there. While you’re at it do some stretching for your chest so your chest muscles aren’t too tight and holding your shoulders forward. Stretching the front of your neck and strengthening the back of your neck can’t hurt either!!

Here’s today’s Workout Song of the Day… as usual I do my best to keep the song in line with the post. Anyone I’ve ever seen marching, in a parade or half-time at a football game or wherever, always seem to have great posture. Don’t they? Therefore, today’s song is called “The Marching Song” and its GREAT for cardio. It has a great driving beat to drive you forward!! Enjoy!

THE POINTED STICKS – The Marching Song

Don’t forget: if you love it, go get it. Just click on the Buy button on the player widget and it whisks you off to Amazon’s music area. Super easy!

That’s it for today gang!! Hope you have a great week planned. My computer is getting dissected again tomorrow so I have no idea when I’ll be back, but I hope its soon! Wish me luck!

Girlwithnoname

Blame The Computer

Girlwithnoname — Sat, 22 Aug 2009 21:20:05 +0000

Hey everyone… sorry I’ve been gone as long as I have… as you can read in the Title: you can BLAME THE COMPUTER!!! I’m traumatized really.

Plus I catch you all up on what I’ve been up to with workouts and how my forehead is healing since I banged into the barrier at the pool last week! D’oh!! I also touch on when is an appropriate time to be changing up an average weight-training routine… cuz I’m way overdue to change up my own.

Here’s today’s Workout Song of the Day. While I was running today it came on my mp3 player and while its not a hard driving beat or angst-ridden, its still a good running song for me, just because its so moody it takes my head to places unknown, which seems to have an effect on how hard I run. Plus the title is apropo for working out … if YOU think the minutes drag while you’re working out, they won’t drag as slowly with this awesome song playing! I’ve never met a Love and Rockets song I didn’t love.

LOVE AND ROCKETS – Haunted (When The Minutes Drag)

Don’t forget, if you love it too, you can go get it for yourself by clicking on the buy button on the player widget.

That’s it for today. I’m lucky I got this one out, no thanks to this fabulous (not) computer of mine.

Have a great weekend everyone!
Girlwithnoname

No Rest for the Wicked

Girlwithnoname — Mon, 13 Jul 2009 20:10:16 +0000

Oh Wait!! I got that Title wrong!! It should say “Rest for the Weary” perhaps!!

Sorry I’ve been gone so long everyone. I burned out in a big way last week and went away to recuperate. Rest is AS important to your workout routines (and mental health) as the working out part is… and even though I personally tend to lose sight of that fact and just keep plugging away at my regimes, I hit the wall last week so took several days to recharge.

It felt great, but as of today am officially bouncing off the walls because I’m having endorphin withdrawal, so back to it!! I felt a lot better today while doing my weights routine. So the rest worked well!!

here it is:

and as I mentioned, here’s today’s Workout Song of the Day (its great for both Cardio or Weight Training, full of angst AND a driving beat… perfect!!):

THE OFFSPRING – Gone Away

That’s it for today!!! Hope you all have a fabulous week coming up!! Mine’s going to be hectic, but stimulating!!

See you soon.
Girlwithnoname

And the Doctor says…

Girlwithnoname — Sat, 27 Jun 2009 01:46:52 +0000

Hey Everyone… I had an appointment with the Hand Specialist today. I walked in there feeling a bit terrified he was going to tell me I needed some kind of surgery on my broken finger to correct whatever I’d let heal by itself this past month since I hurt it. Good news is he says I get to keep the finger, no amputation necessary! LOL.

Plus a cute story about my adventures on the hill doing my hillsprints the other day and a quick catch up about the Meetup the other night…!!

oh, and by the way, regarding my (yes, ok.. ROD’s) now world-famous Cottage Cheese Oatmeal Pancake Recipe, @Jay_Sherman on Twitter informs me that it rocks with banana and a little cinnamon whipped into the batter!! I’ll be trying THAT combination next! Sounds fabulous. And I’ve now been through a small stick of butter AND a small bottle of maple syrup all by myself, thanks to these pancakes. Thankfully my metabolism is smokin’ high due to all my workout frenzies, otherwise I might be in a little trouble here. But as long as I’m indulging in these tasty (but highly nutritious, albeit caloric) pancake treats, I know I have no excuse whatsoever to slack the daily workouts…!! HaHa. Dang!!

and as always, here’s our Workout Song of the Day:
KYLIE MINOGUE – Can’t Get You Out Of My Head
(I know!! You guys are shocked aren’t you? It’s not in there with my usual angst-filled head-banging angry stuff… but I’m telling ya, this one is GREAT for running… the beat is the perfect rhythm for a running stride of a fairly good pace. Try it, you’ll see!!)

Also, I’ve discovered a very cool fitness book that is in the throes of being revamped right now and is relaunching in about a month. I have the inside track with the guys who are producing it to getting it before their official launch date… If you’re interested in getting it early too, you definitely need to see this page: The Adonis Effect 2.0 (also currently mentioned over on the sidebar).

That’s it!! You guys all have a fabulolus weekend ok? Supposed to be sunny here. Any guesses on where you’ll find me? (yah, the beach… duh! LOL)

Girlwithnoname

Cable Rows at Home with Fitness Band

Girlwithnoname — Sat, 13 Jun 2009 03:46:32 +0000

Hey everyone… During my weight lifting routine today I was doing cable rows using my fitness bands and realized “HEY! Maybe not everyone knows about this nifty little tool to help expand what you can use your fitness bands for. A simple thing called a Door Anchor can really add to your home workout, so I demo how to get ‘er done for you here.

and here’s today’s Workout Song of the Day! Surprise!! I’m posting an artist you may have actually HEARD of this time!! LOL!

PINK FLOYD – Run Like Hell (and you may have guessed by the song title alone, but this song is GREAT for Cardio, especially for running!!!)

Hump Day is Weights Day

Girlwithnoname — Thu, 11 Jun 2009 02:03:02 +0000

Hey everyone!! Happy Hump Day (and no… sadly, its not what it sounds like! HAHAHAAAA!!!…all it really means to me is that today was the day to sweat it out over my weight stack…alas).

Hope you are all having a fabulous Wednesday. Mine’s been rocking so far!! Very excited about many fun things coming up! But I digress…

Yesterday I did an endurance run with hills (yes, on those hills I showed you in the last video “Walking Tour of my Cardio Path“), and man, I tell ya, that one staircase in the middle of my run never fails to beat the living daylights out of me.

Today I did Day 2 of my new weightlifting program. I love it. I’ve got Muscle Pump today and am feeling hopeful for a case of DOMS tomorrow!! haha!!

Check it out!

And for you guys that are seeing me via RSS I have to apologize profusely, but my song of the day widget does not seem to be translating into my RSS feed properly, so if you want to hear the song of the day today … or any day for the foreseeable future (cuz technically, things progress slowly in my world), please come over to my blog to see my very cool widget (I promise its cool, but you have to come over to see it! ha!)…and on that note, if anyone out there knows how to fix this, I’m all over getting a helping hand from you… please comment or email me at the address in my contact section [see tabs above] and we can connect on Skype or something… and THANKS in advance for THAT!!!)

But anyway, here’s today’s Workout Song of the Day!!

ANTI-FLAG – The Press Corpse (another angst filled song that is totally great for Weight Training)

Also, please don’t forget to sign up for my Inner Circle Newsletter… I found a great article yesterday that I’m not planning to put on the blog, its JUST for my Inner Circle Loyals, so if you wanna see it, ya gotta sign up!! Its coming out later this evening.

Finally, here is a ROCKING article I’ve been tweeting about all day today… its an absolute MUST READ for ANYONE interested in stepping up their game in regards to good nutrition or fat loss. SERIOUSLY!! Tom Venuto fills us in on The Top Ten Weight Loss Foods That Help You Get Six Pack Abs. You guys know how I feel about Tom Venuto. Besides being a God in the Fitness Industry, he’s one of the guys responsible for my own journey to ripped!! Give it a read. You will be glad you did. I am.

oh, and PS, if you want to get Tom’s book (which you guys know I LOOOVE), click here Burn The Fat, Feed The Muscle, or click on the Burn The Fat, Feed the Muscle book over on the sidebar.

Over ‘n out!! See you again very soon!!
xo to all!

Recovery is Different for Different Workouts

Girlwithnoname — Fri, 05 Jun 2009 01:22:27 +0000

Hey you guys… its a beautiful Thursday in Vancouver today. Wow!! Absolutely stunning!! I did cardio today again, even though I did it yesterday. Two days in a row of cardio. Did I get enough recovery time? Yes. You only need one day of recovery for most cardio workouts, but you do need a day of rest between weight lifting workouts (unless you are working completely different muscle groups). So no problem doing cardio two days in a row, but because most of my weight lifting routines work my full body (every muscle group), its not very often you’ll catch me doing a weight lifting routine two days in a row. Recovery IS IMPORTANT.. probably AS important as the workout itself.

Also, another appeal for you guys who signed up to my old mailing list and probably never received a darn thing!! You guys: Please sign up again, I’m using a more reliable service now and would hate for you to be left out inadvertently. If you haven’t signed up at all yet, please do so!! I talk about my plans for the list in the video.

…and continuing with my NEW FEATURE!!!! Today we have a special WARNING: So please take heed and DO NOT PLAY THIS SONG AT WORK OR AROUND CHILDREN… EXTREMELY explicit lyrics alert!!!!!)

Workout Song of the Day – PENNYWISE – F*&k Authority (yes, its got lots of swearing but WOW, its maybe the best song out there for Weight Training… absolutely CHOCK FULL of angst!! LOVE IT!!!)

Love it as much as I do? BUY IT!! LOL!!! add it to your collection and lets work out!!!

Working Out With The Injury Update

Girlwithnoname — Wed, 03 Jun 2009 02:17:50 +0000

Hey everyone. I promised to check back in with you guys about my finger injury and how it went with my weight lifting routine. There’s a small chance I may have broken something. I’m still waiting to see how time heals this wound! ha ha

Plus I also give a shout out to @MattsMedia from Twitter for giving me heck for what he called “the worst workout video ever”… LOL!! Hey Matt, cheat days are important, man!! Its all about adherence ya know!

and finally, I have a NEW FEATURE!!! I’m very excited about my new feature, and a special thanks goes out to @aliciasparks from Twitter for inspiring me to figure out how to make this work (and another thanks to @jarret for pointing me at the resource to make it work). After the video you’ll see what I’m talking about:

NEW FEATURE!!!!

As it happens the last song playing in the background as I signed off of my video today was one of my very FAVOURITE workout songs, so I thought “How fitting” and decided to make it my inaugural song. Check it out. If you like it, you can click thru and buy it for your own collection.

Workout Song of the Day – AND ONE – Panzermensch
(awesome for Cardio because the driving beat makes me want to run faster, but this song also has just enough angst in it for lifting too – I don’t know German but the angst comes from the tone of his voice for me)

Working Out with an Injury?

Girlwithnoname — Sun, 31 May 2009 01:59:09 +0000

Hey gang!! Well, my cheat day was a roaring success … too much so perhaps!! I catch you up on just how much ‘off the program’ misbehaviour I got up to… and admit to the fact that I came home with what is sometimes referred to as a “UPI” (unidentified party injury)… however, this is not “unidentified”… I know full well how I did it!! Now the question remains: how am I going to work out with this injury?

Thankfully its not a larger injury (cuz it very well could have been). But stay tuned, I’ll let you know how it goes over the next few healing days.

cheers!