My Intro To Competitive Powerlifting

So, I’m off to my next adventure and that is competitive powerlifting! I’m super excited to try something new and see if/how many gains I get. I’m honestly kind of skeptical just because I have never really done training quite like this. BUT I’ve done a lot of research online and created my own lifting program so I need to have faith and just get after it and trust the process. I’m also sharing this on my blog because there are NOT MANY resources for amateur powerlifters and sometimes the programs can be quite complicated and require equipment (like chains, a training partner) that I just don’t have.

In case you’re wondering what powerlifting is, it is NOT bodybuilding, it’s completely based around strength. You go to a competition and you do bench, deadlift and squat. You have three attempts at each lift and take the highest lift as your score. I chose to do “raw” powerlifting which is no knee wraps or accessories that aid in your lifts. It’s just lifting. Also, I have to get a onesie….

It’s a lot of low rep, high set work in addition to accessory movements rather than constant squats, deadlifts and bench press. But I’m up for the challenge and ready for something new! I also have to lose about 8 pounds to fit into my weight class and I would like to lose 10 to be safe and not have to worry I won’t weigh in to my class. So I figured that was a good goal over the summer to keep me on track and turn more into a lean machine.

I’m actually not certain of my PRs for each lift but I have good educated guesses. My bench is around 115, my squat is just under 200 and my dead is just under 300. I would love to pull over 200 and 300 in the comp!! That’s definitely my goal. That might sound easy but I’ve been stuck under those numbers for months it feels like, I’ve had a hard time breaking through.

Ok, here’s week 1 starting with today’s workout! I started the week a little late but I’ll also be fitting in a bench/chest day and some accessory movements around that lift.

Squat	Set 1	Set 2	Set 3
3X5	65% of 1RM	75% of 1RM	85% of 1RM
	115lbs	135lbs	150lbs
Deadlift	Set 1	Set 2	Set 3
3X5	65% of 1RM	75% of 1RM	85% of 1RM
	175lbs	200lbs	225lbs

Accessory Moves

Lat Pulldown (back)	3 X 8, 8, 10	105lbs
Leg Curls (quads)	3 X 8, 8, 12	70lbs
Leg Extensions (hammies)	3 X 10	80lbs
Hip Adductor (hips/glutes)	3 X 10	175, 205, 235lbs

Stay tuned for hopefully more gains! Also preparing to run a fitness class on the Esplanade for the Big Sister Association in August - which I’m PUMPED about. Lots of fun fitness stuff going on :)

Whole30 Day 14: Some Workouts & Recipes

Wow! I got so many positive responses to my last post - thanks everyone!

In this post, I wanted to share some workouts and recipes I've been doing for the Whole30 challenge, in addition to some progress pics - because I think girls love judging other girls' bodies so JUDGE away if it gets me more page views!

So, I was actually going through some old pictures the other night and found some from a few years ago. I think I look so much happier and healthier these days!! What do you think? I actually remember that day, it was the Bruins parade and I'm pretty sure I there's rum in that soda I'm holding. I was still pretty active, but I was drinking and going out A LOT along with dealing with a lot of crappy stuff like a job I didn't care for, being away from my best friends and dealing with a breakup. Anyways! I am MUCH happier now, and it's amazing how your body can really reflect that, I always seem to be in the best shape when I am emotionally well.

Welp anyways!

I've found some great recipes from stupideasypaleo.com  so I highly recommend that site as a resource. Besides that, I've found most of my recipes from pinterest and searching through paleo or Whole30 boards. Whole30 eating is very similar to paleo, but it's more strict. I think it's because paleo eating is supposed to be sustainable and Whole30 is meant to be only for 30 days. So some paleo recipes will include things like raw honey or something like that, which is not Whole30 approved.

Recipes

I made these two recipes this weekend and so far I really like them! However, I'm sure by the end of the week the thought of chili will make me want to vomit.

• Paleo Sweet Potato Chili: http://www.tastesoflizzyt.com/2014/09/24/paleo-sweet-potato-chili/
• Paleo Plaintain Beef Pie: http://stupideasypaleo.com/2013/04/16/paleo-plantain-beef-pie/

Here are the infamous "chicken and meatballs" recipes from week 1 and 2. Honestly, they're not bad! I just got sick of them

• Buffalo Chicken Fingers: http://stupideasypaleo.com/2014/03/30/crispy-buffalo-chicken-fingers/
• Basil and Artichoke Meatballs (I used meat instead of turkey): http://paleomg.com/turkey-basil-artichoke-meatballs-egg-free-nut-free/

Workouts

I shared in an earlier post that I've been doing a 3-day lifting split with cardio every other day. I've been thinking of switching it up though because I've been doing that for about a month and a half, maybe more.

I haven't been doing very traditional cardio either. I've been doing more circuit training with low weight/body weight exercises. I'm a huge proponent for this because you burn just as many (if not more) calories as running or biking and you create a higher EPOC for yourself. EPOC is excess post-exercise oxygen consumption - which is basically the "afterburn effect", so you continue to burn calories after you've left the gym.

I'm also a crossfitter. I was a member of a box for about 8 months, and have just been utilizing the workouts on my own lately for my cardio. The WODs are fantastic for high intensity cardio sessions. I am DRIPPPPPINGGGG sweat when I'm finished, it's amazing, and way more interesting to me than HIIT (high-intensity interval training) on the treadmill or bike. I make sure to scale down the weight for a more aerobic rather than anaerobic effect.

One of my favorite WODs is how I start any leg day

• 25 front squats
• 25 back squats
• 20 front squats
• 20 back squats
• 15 front squats
• 15 back squats
• 10 front squats
• 10 back squats
• 5 front squats
• 5 back squats
• 1 front squat
• 1 back squat
• RULES: 65 pounds - clean the weight (don't use a squat rack). Any time you put the bar down, 3 burpees.

** Note: if you're not well versed with olympic style lifts, don't clean the weight. If you'd like to learn more on cleaning, here is a video: https://www.youtube.com/watch?v=3wxpHF6N6qk

Here are a few other workouts I've done for cardio:

• 50 double unders (or 100 single under jump rope)
• 40 kettlebell swings (18kg)
• 30 hang power cleans (65lbs - I always use 65lbs as a base for cardio workouts)
• 20 box jumps
• 10 pull ups (or TRX rows)
• 60 Burpees
• do this twice through - you'll be sweatin your @$$ off. 
• rest as little as possible

• 20 pushups
• 20 hanging knee raises
• 20 double unders (40 singles)
• 16 pushups
• 16 hanging knee raises
• 20 double unders
• 18 pushups
• 18 hanging knee raises
• 20 double unders
• keep this pattern until 4 pushups/4 hanging knee raises

• Every Minute on the Minute (also known as EMOM start on the minute, when you finish, take the rest of the minute to rest)
• EMOM for 10 minutes
• 3 burpees
• 4 power cleans (65lbs)
• 2 hang power cleans (65lbs)
• Rest 2 minutes
• EMOM for 10 minutes
• 1 shoulder press (65lbs)
• 2 push press
• 3 push jerk
• 3 burpees
• Rest 2 minutes
• EMOM for 5 minutes
• 5 thrusters (squat to overhead press) 
• 3 burpees
• So, essentially this workout will take exactly 29 minutes.

And lastly, some progress pics. Definitely seems as though I've lost some inches around the stomach area, and my love handles have a little less love to them. I'm also happy because my T n A haven't been affected at all so yeah! I'd like to keep those fat. 

Also I am terrible at taking selfies and back selfies are like really hard. I don't use a filter either so I'm not sure why there is a huge difference in lighting between the pictures. 

Whole30 Challenge: Week 2

So! To follow up on my last post, I wanted to write about how my experience has been so far with the Whole30 Challenge.

To recap what the challenge is: No grains (including quinoa, rice, etc), no sugar, no alcohol, no dairy, no legumes (this includes peanut butter!)

The past couple of days have been particularly "challenging" - but let me start with Week 1.

I mentioned before that I had been weaning myself off of the "no's" so the strictness wasn't a huge shock to my system at all. Once I committed to it, eating grains or sweets, or cheese was just a non option.

Let me also add, I really don't like many fruits or vegetables. HA! Now that makes things interesting. I read somewhere you should have 2 cups (2 cups!!!!) of vegetables per meal. Um yeah definitely not even close to that.

I've been eating a lot of protein to say the least. I workout every day, so I'm still getting carbs from eating fruit in addition to the energy from all of the fat I'm eating.

So - Week 1 - pretty breezy. I made meatballs and chicken as my main meals. I make a DELICIOUS breakfast concoction of a ripe banana plus almond butter and cinnamon that I stick in the microwave for 40 seconds and results in a delicious warm gooey breakfast.

The weekend proved challenging just because I really wanted to drink. I'm so used to having at least ONE drink when I'm out. And I did go out friday and sunday night. And it was even hard when I stayed in on Saturday to not crush a 6 pack or bottle of wine. But I made it.

Week 2: BIG MISTAKES I made the same exact meals of meatballs and chicken and the thought of them literally makes me want to throw up. I CAN NOT eat them anymore. And I haven't been. So that has led to me being very hungry, but I also have no appetite for what is available because I CAN'T STOMACH MEATBALLS AND CHICKEN. I hate chicken, why did I think I was going to like chicken during this challenge?!

And it's all I have! I save the weekend to prep all my meals since I've been super busy at work this month, staying until at least 7pm every night and then going to the gym. I've been turning to eating eggs at home, which surprisingly I am not sick of yet. I'm sure I will be soon though!

I had a minor "moment" last night at 11pm at Walgreens, where I MAY have cried. (I did, I teared up), because I was just sooooo hungry, but I didn't want ANY thing.

I read that Day 10 and 11 are the most likely time for someone to quit if they are going to quit at any point. In that moment I really wanted to quit and just eat a burger (with the bun!!) and fries and milkshake. Luckily my man was with me and was SUPER supportive during my embarrassing Walgreen's meltdown. If he wasn't there I prob would have gotten McDonald's.

I think (hope!!!) I made it through the hump though! I took the night off from the gym just to make some new food so I don't have to stomach those horrible meatballs and chicken anymore (they actually really weren't bad Week 1!). I also spent some time planning some really yummy looking meals for the weekend and next week. Then it's just one more week after that - hurray!!!!

As for the results I'm noticing so far with my bod - pretty good! Especially last week! I think this week I've just been eating such random things I haven't leaned out more than last week at all. My energy levels feel pretty much the same, I'm also drinking a SHITLOAD of coffee because black coffee with pumpkin spice mixed in tastes like DESSERT to me right now....

Here is a progress pic! Guess I have some sorta abs under my layer of fat - sweet!

"Challenged But In Control"

"Challenged But In Control" - This has been my motto on life lately. 

If you're not challenging yourself, life might get boring, or more importantly you're not growing as a person. On the other hand, feeling out of control and stressed is a pretty shitty day to day - been there, done that (then flew away to another country) I'm shooting for a balance of the two. 

I turned 26 yesterday and reflecting on the past year was really crazy! I feel like I've really grown as a person; I took big, serious, risks and finally focused on what I actually wanted to do rather than what society typically asks of you. I HIGHLY condone it. For details on my Central American adventures, check out my other blog here: http://ksmigowski.wordpress.com/

I kind of have a lot going on in my life currently - but I'm quite thrilled about it. I started at Fitbit a little over a month ago with some seriously aggressive goals and my free time has been dedicated to being a Big Sister to my Little on most weekends, working out, nutrition and studying for my NASM CPT, in addition to all of the other nuances of life.

YUP I'm going to be a personal trainer, I'm psyyyycheddd! I was so sick of "fitness" people on Instagram spewing out advice on things they actually have no credible background to share on and honestly might have disordered eating or body image problems. So I thought F it, maybe I will figure ALL of this out myself for the rest of my life. Then I saw an idiot I know get certified and I thought HEY, *I* can be that idiot! I'm doing it. 

Actually my main overarching goal is to get my group youth cert so I can run classes for kids during my free time. I'd love to partner with organizations like Big Brother Big Sister or Boys and Girls Club to do free classes on the weekends and teach underprivileged kids how to be healthy and stay active, etc. This all plays into my life goal of opening up my own gym/doggy day care HA.... but I'm serious............. angel investors may contact me directly........ kidding.....but not.....?

YEAH I've been pretty busy, and I'm excited to share all of my learnings so far during my journey of getting certified. I have some ideas for future blogs.

In addition, starting in October I'll be taking part in the Whole30 Challenge . It's basically a nutritional challenge that is hardcore Paleo for 30 days, i.e. no grains, no sugar, no alcohol. 

I've started weaning myself off of the "no"s and my thoughts so far? It kind of sucks a lot of ass. But it's also do-able. I really want to try it so if I ever have to advise clients on cutting back on carbs/grains/sugar I will have a personal experience of what they are going through. I'm also hoping I magically get ripped in 30 days.......(see awkward indecisive thoughts ellipses above)

Apparently you "stop cravings" about a week or so into it but yeahhhh I don't know about that. I need to get more creative with recipes I think. I've been eating way too many eggs and had only ground turkey for dinner tonight SO fuck*ng BORING. If you have any ideas please comment and let me know. 

It also takes a TON of time to prep, it's just generally a pain in the ass. I was talking to someone about it and explained I chose October because I literally have no plans. I feel like you basically have to have no real life to really commit to this OR have incredible willpower and tons of time to prep every day, like don't have a normal job or something. Oh also my boyfriend's favorite food group is chips and pizza so there's that. 

I've been super focused on the gym, I've been following this routine for the past few weeks and have been liking the split of three days lifting and the rest cardio. It makes planning gym time more flexible. I can tell since I've started that I'm getting stronger. I like to also rotate different exercises in to keep my body uncomfortable with what I am doing to it (it's a good thing, trust me). 

http://www.muscleandstrength.com/workouts/the-super-toning-training-routine.html

(muscle and strength is a great resource for checking out routines, exercises, etc)

Anyways - stay tuned for more updates on the challenge and share in my misery. 

Why I Don't Diet

Yup – those are bacon flowers in that photo. And they were the best Valentine's gift I've ever received.

I can’t stand people talking about every single piece of food they put into their mouth: “ohhhh this is sooooo bad!!” or, “I’m being so good today!!”

First of all, I don’t care how “bad” or “good” you’re being today, and honestly when someone thinks they are eating something healthy they usually aren't, and when someone thinks they are eating something unhealthy it’s just not that big of a fucking deal. Oh, and did I mention I just don’t care what you are eating today?

Let me tell you a story. It’s a story about why I DO NOT DIET and never will. I highly recommend you do the same.

Back in the day (um not all that long ago actually), as a wee college student, I was literally obsessed with dieting and working out. I do not mean the fake version of literally where “literally” literally does not mean “literally”, I mean LITERALLY I was obsessed. My life revolved around it, and it affected my life very negatively at certain points. I won’t get into the details, but you get the drift.

One summer break home on the Cape, I was hanging out with my mom, and she suggested how nice it would be to go grab a pizza and some soft serve ice cream (my fave!). Now, this might shock all of you that have had the pleasure of meeting me post college…….

But I freaked out about it. I ACTUALLY (literally!) started crying.

“OH MY GOD NO I can’t have pizza or ice cream today, are you CRAZY?! Don’t you know how UNHEALTHY that is for you?!! Why would you ever SUGGEST that when you KNOW I can’t even eat it!!!?”

I was so pissed that my mom OFFERED TO BUY ME PIZZA AND ICE CREAM. *face palm*

And you know how she responded?:

“When I had cancer - one day I was laying in bed, and I thought about all of the things I most likely wouldn’t be able to have ever again.

I thought about how if I could just beat this, every time I went to the beach I wouldn’t just sit in the sand, I would always swim in the ocean. I thought about how every day no matter the weather, I would go outside and breathe in the fresh air. I thought about how I wouldn’t hold grudges and I would tell you and your brother I love you every single day.

I thought about how whenever I had the opportunity to eat ice cream - I would eat ice cream.”

That’s all she said, and let me fucking tell you I have NEVER EVER EVER EVER forgotten that.

Here I was, ruining my happiness with my regimented eating (or non-eating) and over-exercising – where others were fighting for their lives, wishing they could have a bite of ice cream every day! Take a quick second and really let that sink in.

So that’s why I don’t diet.

I learned an important lesson that day. It did take me some time to fully implement it into my life, but oh IT’S IMPLEMENTED NOW. It’s imbedded, stuck, you don’t EVER hear me talking about my food, unless about how god damn tasty it is. And yup I order the baconater with extra large fries, I love it and never care – and newsflash, I’m NOT FAT!

So, stop freaking out about your food. Skip the gym to hang out with your best friends sometimes or to do something more fun than working out, it’s OKAY!!!! Get the milkshake, fuck the salad and order the fries! Just live your life!!

Being healthy and working out is great but stop talking about it and have fun! Life is so amazing and awesome and funny, so just lighten the fuck up and forget about the freakin’ twix bar you ate three hours ago. And honestly it’s usually the people that don’t need to care at all, that care the most! That’s mainly who I am directing this post at…if you’re obese you might actually wanna skip right over this and go on a strict diet.

But for most of us, let me tell you something IT DOESN’T MATTER! And I for one, DEFINITELY don’t want to hear about it. Just do you! What does matter is enjoying yourself and enjoying the people in your life, don’t take your time here for granted.

Oh…and I always jump in the ocean when I visit the beach. And even on the rainiest, stormiest days, you’ll find me taking a stroll.

\

Cheers to a Blog Post NOT About Being Engaged, Married or Pregnant.

I’m back. Wow, I can’t believe it’s been almost two and half years since my last post. I am seriously laughing out loud reading all of my 22-year old posts. I turned 25 this week, so now I’m mature, I’ve got it all figured out……dot……dot…..dot……

False. I have nothing figured out necessarily, but that’s ok I’ve got time, I think? I am pretty proud of not getting married or pregnant in the meantime, though.

So – why did it take me so freakin’ long to get my shit together and get back to writing this? As some of my closer friends understand, I’m going through somewhat of a crossroads in my life. Nothing that serious, but enough where I’ve realized I would really like to focus and make more time for the things that make me happy, and that I’m passionate about. Those things happen to include reading, writing and being active, of course.

I’m going to try really hard to update this regularly! Really, really, hard! Unless I get distracted by important things like napping, or watching The Office, or staring blankly at the wall. 

I don’t care who is about to roll their eyes at me right now for saying this, but being in your twenties is fucking WEIRD. Especially mid-twenties. For me, this is a time where I feel the need to explore new interests and goals and focus on a career rather than a job (shall I refer to my previous post about all of  the 16 or so jobs I had growing up…). I feel so young at heart, but I also have to be responsible to a point because I have to pay rent and bills and student loans and my $160/month gym membership! Life is hard! So hard!

But it’s also all so EXCITING too! So many options! I’m not tied down to a family where I have to make joint decisions; I can basically do whatever the fuck I want. I can be so incredibly autonomous in all of my choices.  I am lucky enough to have a job right now where I don’t have to worry about money and affording said rent. I can hide out in my apartment all night drinking boxed wine and watching porn, crappy television if I feel like it.

Sometimes, especially recently, all of these endless choices and options are scary and overwhelming! I wonder if I’m making the right decisions, and I’m afraid of making a mistake, or regretting a certain path I end up taking. I’m probably wrong, but it seems like I don’t have all of the time in the world anymore to figure it out because I’m “growing up” ughhhhhh. UGHHHHHHH.

And then I realize…

I’m an asshole.

 I say things to myself , like “Omg, Katy, what are you going to do next? Wow, all these decisions and options are so HARD, there is so much POTENTIAL in life, what if I end up unsatisfied??” sad face, crying face, frustrated face.

Then I think OH YEAH YOU DUMBASS

You live in a place where you have the opportunity to even have fucking options and choices and make your own decisions and forge a path for your own life. That suuuuucksssss. Oh nooooooo.

People would die for the opportunities I have in front of me, that we all have, the privilege to even make your own decisions when it comes to life and love and beyond. That’s when I remember I am so incredibly lucky and have so many amazing things that others only dream of! Everyone reading this post is blessed, seriously, you are.  Life is about perspective, and there are tons of people in our world struggling to even stay alive, so stop being an ASSHOLE and be grateful for everything you have!! Right now, be grateful! Do it!

One of the most important things I’ve learned about myself over the past couple of years is how far I’ve come from being a young derelict and how I have a strong calling to give back to the world somehow. Don’t ask me how, because I haven’t figured it out yet. But I’ve taken some initiative on the matter so far, and I expect that to continue in some sense over the next few years of my life. We’ll see, who knows. See: strong theme of being confused about what I want to “be when I grow up”.

Well one thing I know for sure! When things are weird, you need to focus on the positive parts of your life that you know make you happy. Whether that’s family, friends, or THE GYM! YEAH!

I have been making sure to carve out time to workout because it is my number one stress reliever. They say home is where the heart is, well my heart is in exercising and whenever I get ready for a workout I am so calm and comfortable and focused. I feel so accomplished once I’m finished, too. There are many things in your life you cannot control, but making time for yourself is something that you can, completely. And then you can eat a cheeseburger, because they are delicious and should make you happy too.

OK, enough about my stupid problems. This was my workout:

- 5 minute warm-up on the TM

- Squats: 5 x 5 @ 225pounds; that’s 90 pounds on each side of a 45lb barbell.

- Deadlifts: 5 x 5 @ 225pounds

- Lunges: 3 x 15 using a 90pound pre-weighted bar (the ones you don’t have to add weights to, they’re just already that heavy)

- (More) Lunges: 3 x 20 holding a 20 pound dumbbell and adding a twist

- Hanging Leg Raises: 3 x 20; no weight just my fat ass (kidding!....)

- Renegade Rows: 3 x 10; using 20 pound dumbbells – this is when you’re performing rows in a plank/pushup position

Then I ran home quickly to avoid the Back Bay molester that’s been hiding out in my neighborhood – creepy!