Get comfortable being uncomfortable

Last week my manager at work told me: 'Get comfortable being uncomfortable'. I shared with here I was having some difficulties bringing a project to the next level, while other projects went very smooth and easy. It is funny how closely this is related to working out. While working out there are always these exercises when doing them, you want to call all bad names to everybody and everything around you. This is where you have to be mentally strong and push yourself. Only than you will improve. 

By getting out of your comfort zone your are developing yourself in areas that you have not explored yet. You can improve yourself in these areas and you will grow. When you will not challenge yourself you will stop learning and growing. 

Never stop learning and growing! 

Get comfortable being uncomfortable. 

Bootcamp - Training for the trainers Part 1

Last Saturday was my first day at the AALO bootcamp training where I will be transformed in a real bootcamp trainer! At the moment I am providing bootcamp classes at my job, where we raise money for charities. The bootcamps go very well and there are a lot of enthusiastic colleagues that want to get in shape while having fun! By doing this training I hope te gain more in-depth knowledge about differentiating exercises, for example basic version of exercise and advanced versions, more ideas for fun group exercises and how to build up a good bootcamp class. 

In this blog post I will share what I have learned so far

What is a bootcamp class? I explained more about bootcamp in a previous post. A bootcamp class is based on the military training technique. With its introduction to civil society it also received a 'fun' factor. It focusses one or more of the following elements: 

Difference in body type muscle fiber type one and two

• Coordination
• Flexibility
• Endurance
• Speed
• Strength

When you look around you to the different body types of persons, you notice that some people have a longer, thinner appearance, while others have a rather short and firm appearance. This is interrelated to the two different muscle fibers we can have. We can train both types of fibers, but because it is also defined by your genes, there is a high chance you will be able to develop one type of muscle better, or easier than the other. 

Type one muscle fibres are mainly used for endurance performance. Take for example marathon runners, they have many developed type one muscle fibers, long and tall fibers. 

Type two muscles fibres are used for explosive performance of a rather short time period. Take for example sprinters. They have relatively more short and firm muscles

Training strength during bootcamp is a very central part of the training and focusses in the type one muscle fibers as the type two muscle fibers. Strength training can be done in different ways:

• Concentric movement: for example when curling your bicep
• Eccentric movement: for example when straighten your arm after curling your bicep
• Static: hold the position for a longer period
• Dynamic: combination of concentric and eccentric movement, for example knee bends. 

One area that can be focussed on during the training is core stability. This is the static strength of the muscles in the area of your navel. What is often said during training is suck in your belly or tilt your pelvis. This is acutaly not sufficient to really tighten your core. In order to do so, you should really contract and focus on your abdominals. Popular exercises to increase core stability are planking, bridging and 'superman'.

During the bootcamp your body will go through different energy systems. There are three main energy systems:
Anearobic alatic (phosphate system): explosive exercise, couple of seconds, high output/performance
Anearobic latic: starts after 30-45 sec, your can feel your muscles getting sour
Aarobic system: low output, long duration of time.
The picture below depicts the three energy systems of your body very nice. You want to take into account this different energy systems when designing a bootcamp. The aim is to have a succesfeeling of the participants of the bootcamp and you want them being able to finish the class. Therefore you need to consider how you build up the class so that it is challenging, but doable.

The body's three energy systems depicted

You want to take into account this different energy systems when designing a bootcamp. The aim is to have a succesfeeling of the participants of the bootcamp and you want them being able to finish the class. Therefore you need to consider how you build up the class so that it is challenging, but doable.

When starting the bootcamp, you can open by welcoming everybody and introduce new members. That you can explain what you will do this bootcamp and ask if there is anybody with injuries that you should take into account. 

The warming up starts with walking exercises, mobility exercises and muscle preparing exercises preparing for the exercises you will focus on during the core training. It is important that the warming up is matched to the class you are going te give that day. Therefore, it is required to have the core of the class clear and prepared for yourself before designing the warming up. 

My key take aways are that it is very important to match the level of the training with your clients. I have the tendency to overestimate the ability of my clients and make the trainings relatively hard and intense. The danger of this is that the performance and technique are not executed well.

The succes perception of the client is very important. Always take into account how they feel an whether they enjoy the class or not. Everybody prefers a different style of teaching, so try to match this to your client. When providing different variations of exercises, start providing the basic version to everybody and give the advanced options as an extra option and not the other way. Try to avoid too many anaerobic latic energy system exercises, because many people don't like this feeling of the muscles getting sour. So aim for exercises not longer than 30-45 sec.

Also, in preparing the next bootcamps I aim to spend more time to focus on muscle preparing warming up, matching the core of the bootcamp training that day. This enables both the body and mind to better prepare for the exercises. 

Excited to the second class already!

AALO Bootcamp training for the trainers

Getting ready to run!

Zevenheuvelenloop

Lately I have been practicing my running very actively. I have two running competitions coming up where I subscribed for: the harbourrun (actually no running competition but an obstacle run) and the 'Zevenheuvenlenloop' (Seven-hills-run) where I will run 15k with a team from the company I work for. As I am not really a long distance runner, especially this 15k run is going to be a challenge for me!

My fastest run

This morning I went for a run and this happened to be the fastest run I have aver ran with my app Runkeeper! I ran more than 12k in 57 minutes! I surprised myself with this time!

I will keep on preparing myself for the competitions by going running next to lifting weights 3 times a week. I love to run in the mornings. If I want to do morning run during the week, this means I am outside at about 5.30 AM. Yes, it is early, but it feels like I own the city. At his time, Rotterdam, one of the largest cities in NL is so quite! Amazing! I normaly run about 5-8k in this early mornings.

On Saturdays I love to do a bit longer challenge, about 10-12k to build up the distance. I aim to do a 15k track next week Satutrday! Excited to see what it feels like!

Vincent and I at the harbourrun 2014

Bootcamp

This Thursday I will be organizing an original Angels of Steel bootcamp for my colleagues at work!

After giving several bootcamps last summer, I got asked by a fellow trainee colleague to organise a bootcamp at work. I really enjoy to motivate others in being active and get more out their trainings, so I decided the go for it! 

What is a bootcamp?

A bootcamp is an outdoor training that is inspired by the military training in the US Army. It has been around for over 25 years by now, but has received more attention by the recreational sportsman among us. The last years, it has been a real trend and bootcamp classes are being organized all over the country. 

The goal of a bootcamp is to reach fast results in minimum required time. It requires people to work together and everybody is pushed a little harder. By doing challenging excersizes, you training your full body to get more strengt, conditioning and flexibility. 

It will get you out of you comfort zone! 

Why do a bootcamp?

It will get you in shape fast. By combining cardio (interval) and strength exersizes this training is perfect to improve your condition and to shape your body.

It pushes you to gain better results. When being in the gym, how hard do you really push yourself to really go to your max? In a group with like-minded individuals you tend to push yourself more. And a bonus: if you will not push youself hard enough, there is a big chance your trainer will!

You will build a support group. When you have made up your mind to live a more active lifestyle, get more fit, or loose or gain weight, doing bootcamps can help! You will find yourself connecting with others and share experiences. Sharing your goals with others, commit to them, will help to reach them!

It is outside! Being outside in the fresh air is a nicer area to work-out than in the smelly hot gym! Especially when you have a job that takes place inside the whole day, training outdoors can really be a blast!

It is fun! Dong bootcamp is a lot of fun! Because of the many different kind of excersizes, by yourself or with a bootcamp-partner or the whole group, the training will keep you fired up!

What are your reasons to join a bootcamp?

Photoshoot results

This Saturday I had an amazing experience during my first fitness photo shoot!

Angels Of Steel

Currently I am 11 weeks out; with 18% fat, so still have some work to do! But I am getting there! 3x a week full-body workout with focus on my glutes and 3x a week high-intensity cardio. For cardio I do mostly indoor-biking, but I will take on a new challenge: walking stairs. If you know Rotterdam, you might know the Maastunnel (a tunnel under the river, de Maas). Think about these stairs... Yes! That is my new cardio challenge!

Thanks to JR Photography I have some amazing photo's to share with you. The pictures definitely show my progression in training. In this blog post I will give you a preview of the photo's. There are still a lot more to come!

Here we go!

Angels Of Steel

Angels Of Steel

Angels Of Steel

Building a great butt

It's what every women wants, right? An nice round butt! But how to get it? What are the right exercises?

There are many articles available on the internet that give advice on how to get this nicely shaped butt. One name that pops up often is Bret Contreras; the so called 'expert in glutes training'. He mainly advises to incorporate the exercise 'hip thrust' in your routine, next to squats, lunges and of course, deadlifts. I think that the main important thing to keep in mind when you want to grow your butt is that you need to focus on exercises that concentrate on your glutes. Therefor, yes, Bret seems right. The hip thrust is a movement with the hips, rather than from the knees, targeting the glutes specifically. 

Two of my favourite exercises I incorporate in my routine are the hip thrust and the glute ham raise. 

Below you can find more info about them. 

The Hip Thrust

Hip thrust

The hip thrust is an exercise focussing on your glutes. I usually make use of the 'hip thrust machine' where I place my shoulders on the bench and my feet on the plateau. Than I use a resistance band in order to make the exercise heavier. But ofcourse you can start by just using your own bodyweight and slightly building up the resistance by using different resistance belts. Make sure to make an explosive upward movement and really focus on the glutes. Then go slowly down. 

The video below shows how this can be done. 

Glute ham raise

The glute ham raise can be done on a special

The Glute ham raise

machine, which I like to make use off. It looks like the back extension machine, however, the ends of your legs are placed higher to focus more on your glutes than on your back. Make sure to fully release your hips from the machine when on the top of your upward movement, squeezing the glutes. Try not to cheat by pointing your toes outward when doing the exercise, but keep your feats close together. Try to do the upward movement rather explosive while going down slowly until bended a bit further than horizontal. The video below illustrates the movement. 

Good luck and let me know if you have any questions!

A weekend away: Preparation is key!

Delicious meals during my weekend away! Chicken salad and asparagus.

This weekend a great time in a bungalow park! Of course I tried to stick to my training scheme and clean and healthy food. Again, it showed preparation is key!

I made sure I had enough healthy food packed with me in order to survive the weekend. I took ingredients for my breakfast and to make a nice tuna salad. I packed enough protein powder, almond milk and eggs.

It’s all about healthy choices.

During the weekend I had plenty of fun swimming, shopping, and relaxing. When I was on the way I always carried a banana and a protein bar in case we didn’t stop for something to eat. We also went out for lunch and diner. For lunch I ordered a ‘Farmers Omelette, eggs, mushrooms, ham, bacon, tomato’s, bell peppers and cheese served with a side salad. Although the dish was high in fats, it was low in carbs and high in protein.

For diner I ordered the local dish asparagus with ham, which was delicious. This dish is pretty clean from itself existing of just the cooked vegetables, ham and herbs from the oven. Also, the next day I enjoyed a delicious chicken salad!

Be creative

Saturday was cardio day, so I took my running gear with park. In the morning that I went running I came across a kids’ playing area. There I did some more exercises like burpees, Bulgarian lunches, squats, and upside down abs workout on the climbing rack. Its fun working out outside and be creative! You can workout with almost anything. Try it!

Creative abs workout at the Playground

Fist things first; The magic 4: training

Get it done B*tch!

Go to the gym, work out, and see results!

When you want to become fit, you have to work for it! The fist step is: find a gym that suits you! I used to train at one of the large commercial trainings centres. Training there was fine, although during peak times is was vey busy and it was like doing the chair dance with others! The equipment was sufficient for me to train every body part and there were plenty of cardio machines. During my search for a coach I came across a local fitness centre, about 10 minutes biking from my house. This training enter has a no-nonsense attitude and had way more unique equipment than at the commercial gym. It felt good to work out there.  That’s where you can find me now, almost every day!

The second step is: go to the gym! When you find the gym that suits you and where you feel good at, you should go there! I personally go to the gym almost 6 days a week. I do weight training 3 times a week and cardio 3 times a week as well. When it is good wheatear I love to do my cardio sessions outside though. Find your own motivation to go to the gym, get inspiration and get it done! It might also help to go to the gym with a training partner. This person should be as motivated as you though, so you could go to the gym together and support each other.

Here you see the typical difference between a marathon
athletes and a sprinter. The sprinter has visible more
muscle development. Training type matters!

The third step is: match your training schedule with your goals! I love the classic example of sprinters and marathon runners. Both sports are amazing and require dedication and commitment. However, the looks of both athletes differ greatly. Marathon runners are very slim and showing few muscles, while sprinters are shredded with muscle development. This example shows how different trainings affect your body differently. Important is to balance weights training and cardio.

Weight training

Like I mentioned I do weight training 3 times a week. I do a full body workout; this means I work all muscle groups during my workout. Another option is to do different body parts on different days. For example, 1 day leg day, 1 day back and triceps, 1 day chest and shoulders. When working out, choose to do the larger muscles (quads, chest, back, shoulders, hamstrings) first, and that one or more smaller muscles (triceps, bicep, calves, forearms, traps). This is recommended because it is mostly the exhausted smaller muscles holding you back doing exercises.

Cardio

I try to keep my cardio and weight trainings separate. If you don’t have the time or opportunity to do that, you can also choose to do your cardio workout after you weight training. It is better to do this afterwards, so you can use your power at the start of the workout for your weight training. For cardio, you could do anything, like running, biking, cross trainer etc.  I perform a short and steady high intensity cardio workout 2 times a week. I prefer the bicycle because it is less destructive for the joints. The other time I like to do sprints outside. Near my house there is a 100 meter training track where I like to go run with friends. This is an interval training (high intensity for 10-60seconds and moderate intensity 30-60seconds). I usually try to keep my cardio sessions short and intense for about 20-30 min (excluding warming up and cooling down). 

Set your goals, plan your trainings, and get it done B*tch!