June Updates

June Updates

Happy June everyone!

I know I’ve been MIA, and I’m starting to try to get back in the swing of things. I didn’t realize that after being a night shift workers for 5 years that going into a daytime job was going to be a less than flawless transition. I’ve felt that there isn’t enough hours in the day for me to get enough sleep, get proper nutrition and go to the gym. I can say my diet has improved over the past few months, but my fitness regiment has been less than ideal. I’ve been able to consistently continue to get to the gym 3 days per week, but it doesn’t seem to be enough. I’ve seen very little progress since I started this journey nearly a year ago. I think that should be motivation to try harder, but it’s been discouraging more than anything. I don’t want to turn to supplements but I’m wondering if it’s the extra push my body needs.

What have you guys done when you’ve felt like you’ve hit a plateau?

7 Fitness mistakes you didn’t know you were making

7 Fitness mistakes you didn’t know you were making

7 common fitness mistakes

If you’ve just started on a fitness regiment it’s highly likely you’re making at least one of these mistakes and you didn’t even know it. I know I’ve made not one, but almost all of these at some point.

  1. Thinking more weight is better, yes you do want to gradually increase your weight to see greater results. The important thing to note here is quality over quantity, do not sacrifice good form for more weight.
  2. Cardio = weight loss, while having a good cardio regiment can lead to some weight loss it’s not necessarily the most effective way. If you combine cardio, weight lifting, and a good diet you’re guaranteed to see results faster.
  3. Watching the scale, I have said it before and I will say it again, STOP LOOKING AT THE SCALE. I’m guilty of it too, and it can be discouraging when the numbers aren’t changing or you see them go the opposite way you want them to. What’s more important is how you’re feeling, not what the number on the scale is. If you want to track your progress focus more on taking pictures and measurements.
  4. Thinking supplements will do the work, while supplements can be a good catalyst to push your results along, they can not do all the work for you. If you’re not willing to put in the time at the gym, or focus on a good diet, supplements will do very little for you.
  5. Never taking days off, I understand being motivated to want to see results but days off are important. Your muscles repair themselves while you sleep, and not getting enough rest can be not only harmful to your fitness regiment, but your health in general.
  6. Giving up too soon, a lot of people get discouraged when they don’t see the changes they want. It can take 2-3 months for your body to even start registering you’ve made a major diet or fitness change. Keep going, and the results with soon follow.
  7. Only working on one part of your body, you think your arms are fat, so you only work out your biceps and triceps. You’re going about it the complete wrong way. A lot of people don’t realize that targeted fat loss isn’t a thing, if you want your arms to slim down you need to focus on your diet, not just doing bicep curls every day.
Gym Etiquette 101

Gym Etiquette 101

gym etiquette

For some people gym etiquette is something that comes natural, for others it’s a foreign concept. If you’ve never been in a gym before you’re quite possibly unaware that there’s certain things you can do to make your fellow gym goers happy, or drive them insane. I’m here to make it a bit easier for you to be courteous during your sweat sessions.

  1. Re-rack your weights, for me personally this is one of the biggest things you can do to be polite in the gym, for both the staff and other gym members. If you’re using 45 pound plates in the squat rack, don’t leave them in the squat rack! What happens when the next person that comes along and wants to use the squat rack isn’t as strong as you, and can’t move those plates? If you’re me you say “f*ck it” and find something else to squat with, but that may not always be the case. Also, most of us love our gym staff members, don’t make them have to clean up after you at the end of the day, put your crap back where it goes.
  2. Wipe off your equipment, look around, any gym you go into will have access to paper towels and a sanitizer of some kind. It’s there for a reason. That reason being that nobody wants to use a bench that is soaked with your booty sweat.
  3. Respect others space, don’t start stretching right behind the girl who’s doing kick backs, unless you want your ass to have an awkward encounter with her foot. Not sure if someone’s using a piece of equipment? Ask. It’s not hard to simply say “hey, are you using this?” instead of snagging someones bench and ruining their workout.
  4. Respect the gym, if and when gym equipment is broken or damaged it is really expensive to fix or replace, treat it as if you bought it with your own money. I know, I know, things get real heavy sometimes but do your best to not slam things down on the floor 1. it’s not good for the weights, and 2. it’s not good for the gym floor, let me explain. If you’re working out in a heavyweight gym this likely isn’t as issue but for smaller gyms, dropping heavy weights on the floor can end up being very costly for them. If the floor is only covered in about 1/2″ of that rubbery stuff, and underneath it is just concrete, what do you think is going to happen when heavy weights are repeatedly dropped on it? Yep, that concretes going to crack. So, unless you want your athletic facility to be closed because they have to re-pour concrete, try not to toss your weights on the floor folks.
  5. Use it or get off of it, if you’re doing more texting than lifting on that bench, GTFO.

What are your biggest gym pet peeves? Leave them in the comments below!

Happy Lifting!

-Hailey

 

March Updates

March Updates

Spring is almost here! and that means 2017 is nearly a quarter of the way through already. Whew! If you guys have kept up with me and read my New Years Resolutions post then you know I set some pretty high, but hopefully attainable goals for myself for 2017. Now that we’re a few months into the new year I just wanted to give everyone a quick update on how things are going for me. Here’s a quick look back on the goals I’ve set for myself this year;

  • Run my first 5k – Still haven’t accomplished this, and honestly I think this is going to be the hardest one. I run multiple times a week and I find my lungs are still fighting me. If you have any pointers in the cardio department, I will gladly listen!

 

  • Reach 100 blog followers – Also a work in progress. I’m proud of how far my blog has come so far, but I want to keep building it up to become even bigger and better. I appreciate all the support and love I have gotten from my followers thus far.

 

  • Decrease my body fat percentage by 5% (I currently sit at about 23%)– 23% was an estimate of my body fat percentage when I wrote my New Years Resolution post in late December. I had a Styku done on January 6th and my body fat percentage was at 23.8% I need to get another one soon so I can update this number for you guys. If you don’t know what a Styku is, look into it because it’s really freakin’ bad ass. It’s a 3D body scanner that can basically tell you anything you’d want to know in regards to what kind of progress you’re making in the gym.

 

  • Become an ambassador for a clothing or supplement company– I was offered an Ambassador position for Too Pretty mid-January! If you haven’t already go check out their swag at tooprettybrand.com and use my exclusive discount code TPHLEIBY for %15 off your entire order!

 

  • Reevaluate my career– This is a big one for me. I’ve been a barista for the past 6 years and I started to see in the last year or so that it just wasn’t a good fit for my life anymore. I work crazy night-time hours that prevent me from spending time with my husband, and it’s in a high-volume cafĂ© at that. I tried to leave many times but the timing, or the pay or something was just never quite right. I can happily say that I accepted a receptionist position that I will begin March 16th. It’s quite a change for me but I’m 100% certain it will be in my best interest. I get a normal schedule with nights and weekends off, and my new company offers on site yoga and zumba classes once a week for employees so it aligns perfectly with my fitness goals as well.

That’s just a bit of what’s been going on with me. I also want to connect with you guys though! Did you set any News Years Resolutions? How are they going so far?

 

-Hailey

Running for Beginners

Running for Beginners

A lot of times people wonder how I started getting into running. I was never active, suffered from pretty bad asthma and then suddenly I was running. If you can call jogging for 15 seconds and then gasping for air running, that is. It wasn’t easy getting started. It hurt my lungs. I suffered from shin splints pretty much constantly for months. I don’t want it to suck for you as much as it did for me, so I’m just here to give you a couple little helpful tips for if you’re just getting into running.

  1. Make sure you have the proper shoes for you feet. You can read more about this in my article on why proper running shoes are important.
  2. Set up a training schedule. My goal was to be able to run a 5k so my schedule may look a little different from yours. I started out running 3 days a week for 30 minutes, at different intervals. In my opinion, interval training is one of the best ways to work on your stamina. I used the Zen Labs Couch to 5k app and found it to be incredibly helpful to me. They also have apps for 10k, half marathon, and marathon.
  3. You will be sore at first, especially if you haven’t ran much prior. Please, make sure you always stretch before and after a run. If stretching doesn’t seem to be doing the trick for sore or tight muscles invest in a foam roller or roller stick. Just be sure you know the difference between your muscles being sore and things like shin splints. It’s important to take time off if something doesn’t feel right as pushing yourself too far can result in injuries.

I hope you found this useful, and best of luck to you!

Happy running, Hailey.