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Monthly Archives: May 2012

Stay Motivated


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Heart Rate Monitor Watch


About 3 weeks ago I posted about losing my beloved Sportline heart rate monitor.  I have no idea how I lost it.   I went running with a friend from college, documented my workout in Runkeeper and then went to the grocery store.  We returned, we made smoothies and then she was on her way.  Well I looked high and low for that puppy and could not locate it.  So I broke down and bought me another one from Best Buys.

And honey…I am as happy as a pig in slop!  First off I like the fact it can record the distance I have travelled when running outside.  It also calculates calories burned, average and maximum heart rate and beeps if you go above or below the heart rate range set.  Of course you can turn off all of these beeps but I have learned that if you exceed your MHR it will beep at you regardless!  No way to turn that off but I have gotten used to hearing it.

It comes with a chest strap which is easy to fasten now that I got used to it.  At first I felt a little “challenged”.  Make sure to wet the piece that touches your skin in order to get the watch to pick up your heart rate right away.  Silly me put it on dry and wondered why it took 30 minutes for it to register my heart rate after I started working out.  Took time for the sweat to trickle down to help register everything.  LOL.

Other features it has I currently do not use include:

  • Pedometer
  • Interval training
  • Timer
  • Finger touch heart rate acquisition
  • Plus the regular features of a typical watch

I have a feeling I will want to graduate to a Garmin or Polar HRM but I am not there yet and not willing to make the investment.  One day…just not right now.  What type of HRM do you own and what features do you like most about it?


Is It Over Yet Workout


I recently started running the neighborhood with one of my neighbors.  The entire run is 3.65 miles and includes hills with varying grades.  The first hill is extremely STEEP!  Anywho we both workout with trainers on Tuesday and Thursday and decided to run together on Wednesdays and Fridays.  Well she texted (sp?) me last night wanting to know if I was up to a run this morning before my 5:30 am workout with the trainer!  EEK!  I almost passed out just thinking about it.  I declined but will try to run before the 6 am workout on Tuesday.

Thank goodness I did decline because my trainer had no mercy today.  Try the routine and let me know how you feel afterwards.

Equipment needed:

  • Dumbbells
  • Mat

Is It Over Yet Workout

Exercise

Reps

Weight in   Pounds

Walking lunges shoulder presses

20

25 lbs

Wall sit with bicep curls

1 min.

25 lbs

Walking lunges shoulder presses

20

25 lbs

Calf raises

1 min.

25 lbs

Side squat walk – left

20

25 lbs

Push up alternating arm row

12

12.5 lbs

Mountain climbers

1 min.

NA

Squat thrusts with jump

1 min.

NA

Walking lunges shoulder presses

20

25 lbs

Wall sit with bicep curls

1 min.

25 lbs

Walking lunges shoulder presses

20

25 lbs

Calf raises

1 min.

25 lbs

Side squat walk – right

20

25 lbs

Push up alternating arm row

20

12.5 lbs

Mountain climbers

1 min.

NA

Squat thrusts with jump

1 min.

NA

Plank

1 min.

NA

DONE in 30   minutes

Disclaimer:  This workout was created by a certified trainer based for my current fitness level.  Please adjust weight or motion based upon your fitness level.   Always consult a physician before starting any new training program

So let’s GO!  Please leave a comment if you decide to perform this workout and please rate this workout.  My trainer wants to know.  🙂


In The Gym with Jaquelyn Kastelic


I first read about Jaquelyn in a fitness magazine.  It was near the end of last year and there was this article about a petite woman who lifts MASSIVE weights so I read her story.  I was impressed with her ever since.  I have “liked” her page on Facebook, figured out when I will be able to try her Crossfit “box” located in Virginia (haven’t gotten up the nerve or made up my mind yet) and she has been gracious enough to provide an interview to Femme Fitale Fitness.  I am sure once you read her interview you will be as impressed with her as I am.

FFF:  Please introduce yourself to our readers.

Jaquelyn:  Hi I am Jaquelyn Kastelic, gym owner, fitness model, Optimum Nutrition and Bodybuilding.com athlete.

 

FFF:  How did you get interested in fitness?

Jaquelyn:  I began to love working out when I was in college, about 2004 I would say.

 

FFF:  What prompted you to make this your career?

Jaquelyn:  I ran track and cross country during high school so I missed working toward a goal and having competition to keep me motivated. So I began to train for a fitness competition through inspiration from a friend. My first show was Women’s Tri Fitness which consists of an obstacle course, bench press, box jumps, shuttle runs, fitness routine and a bikini portion. I was HOOKED! I competed in many fitness, figure and bikini competitions from 2005-2011. In 2001 I opened my own gym and now just really like to focus on helping others reach their goals. I have still done some fitness modeling but no competitions this year so far.

 

FFF:  What is your favorite exercise routine?

Jaquelyn:  What I love about my routine is that there really is no routine. Routine is the enemy, your body gets used to it and thus will begin to show no more progress. I do CrossFit, I train heavy power lifts and have a different routine everyday. My favorite thing to do are the Olympic lifts because they are so technical.

 

FFF:  What do you consider the most useful workout equipment?

Jaquelyn:  The most useful piece of equipment I use is the barbell! It can be used for so many things:squats, deadlifts, snatches, cleans, presses, jerks, evil wheels (this is a core movement), ect. It is very versatile!

 

FFF:  What do you think is the biggest misconception about this field and what you do?

Jaquelyn:  The biggest misconception is that Women are going to get big and bulky from lifting heavy weight. I HATE when I hear a woman say this. It is far from the truth! I train very heavy and am very petite. Lifting weights will help gain muscle mass which in turn burns more calories. That is what is going to help women lose weight! Plus muscle takes up MUCH less space than fat…huge bonus!

 

 

FFF:  What general tips do you have for the average woman balancing family, career with health and fitness?

Jaquelyn:  What I love about CrossFit is that you don’t have to spend hours in the gym, you get everything in within an hour. The high intensity training burns more calories, more fat and with less time! So this is great for people with very busy schedules!

 

FFF:  How can our readers find you on the web or inquire about your services?

Jaquelyn:  You can find out about my gym at www.crossfitunrivaled.com I am located in Chesapeake, VA so if you are in the area come and check us out!

www.crossfitunrivaled.com

 

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HIIT the Hills Routine


Ok I am not going to lie..you will be WHIPPED after this one but it will be all worth it!  If anyone is like me (I’m currently working on Operation Bikini Bahamas) then to achieve my current fitness goals will require some heavy-handed workouts!  If you are with me, and have your own personal fitness mission for the summer leave a comment and tell me about it.  Otherwise – try this workout routine and tell me ALL about it!

Time (in   minutes)

Speed

Incline

0-3

3 mph

0

3-5

4 mph

0

5-9

4.5 mph

0

9-12

5 mph

0

12-16

8.5 mph

3

16-19

3 mph

4

19-21

9 mph

3

21-23

3 mph

0

24-28

4 mph

0

28-32

9 mph

3

32-36

3.5 mph

10

36-40

9 mph

3

40-45

3 mph

0


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