Strengthen and Conquer
"Motivation to Move & Enjoy Life" -Melissa F., Las Vegas Personal Trainer
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USPF NorCal Powerlifting Event
On Saturday December 12th, I participated in my first powerlifting event in Sacramento, CA. It was a learning experience, a fun filled day of lifting, and it ended with success! It began with my squat attempts. I began with a manageable weight of 220lb and hit it! 2nd attempt, 231.1….miss. The spotters jumped in I [...]
Continue reading...The Big Day
9 December 2009
Saturday s the big event, the one where all the training and preperation comes into light. I am feeling pretty good and confident, but there is still a little bit of nervousness running around. I am so thankful to all that will be coming to show their support and I hope you know how much [...]
Continue reading...Nothing Replaces Intense Training
8 November 2009
Wi Fit….thoughts? I recently read an article about a study that was done on the effectiveness of the Wii Fit and performance levels. Common sense seems to point towards “How can a video game replace performance training?” Well, it can’t. The subjects who were tested using their RPE (rate of percived exertion) and VO2 Max, [...]
Continue reading...Final Week
3 November 2009
Time to step up the training to focus on getting my weights up…. Goal: Deadlift 300#, Squat 250# Current: Deadlift 275#, Squat 225# After squatting 175# today for 21 reps, my legs were feeling like crying (I think they may have). Now we jump into lower rep sessions and get the weights up so by [...]
Continue reading...Short breaks can be momentum killers
2 November 2009
After a long weekend and two days of dumbed down workouts, my body was in recovery mode today. After 3 or so weeks on a schedule to increase my squat & dead lift weights, the break I found was NOT what my body needed. It was like pushing a puppy to play fetch when they are too [...]
Continue reading...Need a good reason to hit the gym?
22 October 2009
Next time you are thinking of skipping that workout, think again. A new study says that getting in a workout actually boosts your brain power! http://abcnews.go.com/GMA/exercise-boost-brainpower/story?id=8840026 As if I didn’t know I was brilliant already!
Continue reading...Don’t limit your goal setting
18 October 2009
It is beneficial to focus on ONE goal and put your heart and energy into achieving it, but…..don’t neglect to look ahead. Though I have been training for the lifting competition in December, focusing on my squat & deadlift, I have another goal of competiting in an O-lifting competition early next year. How do we [...]
Continue reading...The First Day of the Rest of…… HELL!
13 October 2009
Let the training begin….. Today began with the first day, since I had to get back into it yesterday, with the 21 squats @ 115#. I can tell you the weight is light, it should be so simple, but with that volume and LOTS of time since the last 21 reps, it became tough! Workout [...]
Continue reading...New Program (Thanks Angel!)
9 October 2009
6 weeks of Hell ( I don’t doubt this) Mondays Must warm up with oly lifting snatch and clean progressions Snatch deadlifts Hang power snatch Snatch balance to overhead squat Snatch 21 rep squat increasing weight by 5 pounds each set row/endurcance piece finish off with “core” exercises like kte,situps,hollow,handstands etc stretch for 10 minutes [...]
Continue reading...New Week, New Program
9 October 2009
Monday marks the beginning of a new training program, or what I will call a lifestyle improvement. December is coming quickly and that means my competition is creeping up fast. I have spent the past 2 weeks going easy, and I mean easy, so this Monday it all changes. Here’s a breakdown of upcoming months: [...]
Continue reading...It’s time for a half marathon
6 October 2009
Who’s in? Oaklands inaugural marathon and half marathon is coming up in march 2010 and we’re getting a team together of those who have not really participated in a longer run (5K+). My role…I will be devising a training program for the runs, which will also incorporate a couple of days of cross training (strength/resistance) [...]
Continue reading...Free time? RUN.
4 October 2009
Whether you are someone who are on training schedules, training for a specific event, or those who workout to maintain health, YOU can always take that extra step to push your body to a higher calorie burning level. Free for 10 mins? 15 mins? Run, run intervals. Run for time. Run. 9am oatmeal, coffee w/ creamer [...]
Continue reading...Back from the dead…
2 October 2009
Been out of commission for the past week dog sitting, working out, and working. Same old, but need to get back in gear. New program starting within a week or so and I am nervous! 8amyogurtapplekiwi 10:30amspin 40 minutes3 mins jump rope50 situps3X 10 knuckle push ups 2:30pmfootlong turkey subapple
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13 December 2009
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