Yes,You Need A Personal Trainer/Coach.

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B0Man

This is Brian. Brian is a Turd..er Coach.  He makes me laugh, cry, swear and pissed off  He is my greatest advocate, healer, teacher and fitness friend as well.  All of this is for the greater good known as: “Babs Becoming BEAST” 

In case you’ve ever wondered what goes through the mind of anyone with a personal trainer, this sums it up nicely. There is a fine balance between “Oh Yeah…let’s do this shit” and “This may be the reason I’m in a motorized cart for the rest of my life”.

 

My husband battles with understanding the importance and worth of a personal trainer.  Every month. When the billing hits our checking account. Like clockwork.  It’s Battle Royale of the “Why is this necessary?  You don’t get anything from it?!  It’s just time with a trainer?”

Well, my husband of 10 years who should know by now that I remember every single frivolous purchase you’ve made in the past 15 years, Personal Training / Fitness Coaching will be the most Tangible yet Intangible time you will buy.  What you actually get is so much more than time.

I was reading the posts from Fat Girl Wunning and I was hit with one of my “why’s” Why do I put myself through the soreness?  Why do I fork out cold card earned cash every month for my Coach?  This is WHY:

Personal Trainers are Motivators, Dictators, Friends and Mortal Enemies. They are exactly what we need to push ourselves to the new limits required to meet our goals. It may feel like we’re dying, but they would never push us to injury or harm. They will however make you swear like a sailor and sweat like a hooker in church.

Check out Fat Girl Wunnings recent musings with her personal trainer. They are brilliantly hilarious…and real life.

Fat Girl Wunning

So in my last entry, I wrote about how all I do is complain to Franz, and when it really hurts, he doesn’t believe me.  Well, after that blog came out, a loyal reader (Hey, Katie!) suggested that we come up with a safe word to use.  You know, the one word that I’m allowed to use to tell him that NO I’M DEAD SERIOUS, I’M DYING.

When I walked into training on that Wednesday, I proposed this idea to him, and he laughed.  Then we both threw out words to use… at the same time.  His was ‘Nutella’.  Mine was ‘Marshmallow’.  The first thing I thought was, I need a s’more.

After this, he proceeded to kick my ass, and I couldn’t use my legs for two days, and I never did get my s’more.

By the way, when Katie suggested I use a safe word, she also…

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Peanut Butter Bacon Bombs (Keto Recipe)

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Just starting day 5 of my #KetoDiet and so far so good!  I have had a few “sweet” cravings, but so far really the #KetoFlu has been beyond manageable.  I am honestly surprised at how well it’s been going.

If I feel a little bit of a headache or nausea coming on, I just sip some Bouillon Broth and BOOM, gone. It’s all about getting that sodium in.

I’ve had more sodium in the last 4 days then i probably have in the last month, and I have ZERO inflammation and water retention.  what?  What IS this sorcery!?

So, as I dive head first into this #KetoLifestyle, I’ve been scouring for new recipe options.  One of the recipes I found, that I’m obsessing over is for 3 Ingredient Keto Peanut Cookies.  When I have the Stevia/Splenda crystals, it’s gonna be on like Donkey Kong.

I’ve been intrigued by the #FatBombs that everyone raves about, so I took to my own variation from a couple recipes I’ve seen.

Peanut Butter BACON Bombs!

Oh. Mylanta.  Yes.

I hope you like them as much as I do!  Enjoy!

Peanut Butter Bacon Bombs

(Ketogenic Diet Fat Source)

Peanut Butter Bacon Bomb

12 Servings (macros below)
3/4 C.  Coconut Oil (Melted)
9 1/2 T Smuckers Natural Peanut Butter
2 Packets Splenda
8T  Salted Butter (Melted)
6 Strips Farmland Applewood Thick Cut Bacon (crispy & chopped up small)

 

1.  In a Bowl, Mix together the Coconut Oil, Peanut Butter, Splenda and Butter

2.  Pour mixture into a large measuring cup or other dish for easier pouring.

3.  Line a Muffin Tin with Paper Cups

4.  Evenly distribute the mixture between all 12 cups.

5.  Sprinkle the tops with chopped bacon

6.  Freeze until solid.

7.  Transfer to container or ziploc and store in fridge.

The Morning Before The Beast.

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Early Morning…getting ready for three of the busiest days left in 2017. Thanksgiving will be a time of resting my mind from work, but powering up my mind and body for the ME work.

I’m such a technical person that I spent all weekend with my head in a textbook learning about #ATP, #Glucose, #Glucogenesis and every other process the body uses to fuel itself in relation to #Macronutrients.

I’m literally the girl who reads instruction and user manuals. 🤓

So now that’s it’s time to start #ketodiet, I feel ready to battle the change that comes first.

Then all of a sudden…BOOM. I knew everything EXCEPT what to Actually put in my mouth and how much.

Thanks to @ketocounterculture for his guidance I have a foundation in place. #Macros are set in @myfitnesspal and my coach has a copy.

Excited to see my training progress and with the future keto results (fat loss / less inflammation / etc) 2018 is going to be #BEAST.

I’m 6mos out from my first meet with @usapowerlifting (MN Raw June 9th), I’m ready to kick down some body fat and lift some serious weight.

But first…Grocery Shopping and meal prep while enjoy my last empty carb filled cup of joe. Mark tomorrow, NOV 21st, 2017 down. Tomorrow is the start of #BabsLettingTheBeastOut

 

Naked And Afraid – The Before Photos

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Tonight I did something that was at the highest level of anxiety, pit in the stomach, REAL.

I finally got up the courage to take the #BeforePic.

Mentally, we see ourselves so different than the camera does. Subconsciously, I think our brains leave out the dimples, bumps and flaws. Our brains delude us into thinking our 3 Bedroom figure is a studio apartment and we never really get that feeling of what our true canvas looks like.

Tonight I did. Tonight I cried.

I was hit with a harsh reality that I deep down knew existed. If I’m really going to be successful…If I’m going to transform myself to the way, in my heart I feel I need to be, then it needs to be done 100%. These photos were sent to two of my closest fitness friends. Friends who I know won’t judge and will help motivate me. Most of all, they will keep me accountable to the results I’m striving for. This was the single hardest thing I’ve done. I allowed someone else into my reality.

Well, it’s time to change that reality. It’s time to be the woman I know is hiding behind the curtain of bad decisions, eating habits and laziness that shrouds my body. Time to let the Strong Beast that’s inside this skin, out.

Seeing yourself through the lens…is terrifyingly enlightening.

Trust the Process: Pain, Progress and Lessons Learned.

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Trust The Process…even if it seems impossible at times.

October 28th.  I was so incredibly excited to lift that day.  My trainer, Brian, and I were going to lift together for the first time.  Normally, he’s all professional and does the typical trainer/coach thing, but this time he and I were lifting together as partners.

I love this camaraderie.  I love that my gym understands the importance of relationships, not just protocol.  A previous gym of mine didn’t like my trainer lifting with me during sessions. They thought it provided an unprofessional appearance.

Fuck Appearance.

This isn’t a runway show, this is Strength Training…Powerlifting to be exact. It’s gritty, dirty, sweaty, fun, challenging, exhilarating and it’s Family.  Family doesn’t care if you show up in a ripped shirt with a gallon jug.  They just care that you’re there.

At this point I am about 6 weeks into my Powerlifting journey.  I’ve been lifting in general for almost a year and I love every second, but now the goals have changed.  I’ve committed verbally to a meet in June of 2018 and I’m competitive AF.

This day, however, will be remembered for the lesson I learn on my very last rep.  I’m feeling amazing.  Pushing myself harder than usual.  The pump is good and then it happens.

On my last squat rep (5th set. This one is 135×5…my max has been 165lb) I start to power up and in my exhaustion, I lean.  Lean forward.  My mind immediately says, “Oh Shit, straighten out Stephens” and in the process, I feel the pull.  It’s my SI Joint.  I’ve notoriously had issues with an SI Joint that doesn’t just move easily, but moves often. I rack the weight and immediately stretch and figure it’s gonna be fine, just some extra pump. We move to bench.

After some quick bench work, I take to the mats to stretch.  The Rollga is not in sight, and I didn’t have my own with me.  So, I grab a traditional foam roller and start to roll out my glutes.  As I twist to try to hit my piriformis on my right side, the sharp edge of the foam roller along with my heavier body weight decided my fate.

POP.

It happened.  I popped my Right SI joint so far forward it subluxated my right Hip.  AAAAAND I’m out.

Fast forward 14 days.  14 days later, I’m writing this in the backseat of my car as we drive home from a Hockey Weekend.  Currently, I am the most comfortable I’ve been in days. Last night I had my first sleep session that was longer than 2 hours straight and woke up with little to no pain.  This didn’t come from popping pills and sitting on my ass.  This came from 14 days of hard work that wasn’t in the gym.  There were tears, screams of pain, thoughts of anything but success.  It was 14 of the hardest days I’ve had in a very long time.

Injury is not just debilitating but it’s embarrassing, it’s demoralizing and it’s the enemy of motivation. The thoughts that went through my brain included:

“Will people laugh at this?” “Are they all saying ‘I Told You So’?”  “Will I be able to continue?”  “How am I going to explain this one to the ones that already doubted me?”

I stepped back and started to really look at what was happening.  Was I done lifting? Would my coach say, “Well, if that’s how it’s gonna go, let’s just quit.”?  Nope. The next 14 days would prove to be more motivating and introspective than I would have ever guessed.

With every Chiropractic adjustment, even the ones through tears, I felt myself changing.  Physical therapy stretch sessions, multiple daily ice baths and a diet of Advil and water were mixed with one of the busiest weeks my job demands.  Multiple Rollga sessions on my Quads, Hamstrings, IT’s and glutes helped to alleviate the extreme exhaustion my muscles were feeling due to constant contractions with nerve pains.  Heating pad sessions just on my muscles with ice packs on my joints.  Sleep session that only lasted a max of 2 hours due to pain waking me up and telling me to move to my other side.  2am ice showers when my nerve pain in my legs created the most painful restless legs you can imagine.  Young living Pan Away and BioFreeze Professional were my new aromatherapy and every time I wanted to cry and just give up, *Bing* my phone would light up with another notification.  It was my FitFam.  Whether a post notification showing one of my FitFam’s newest accomplishments, a suggestion on recovery for myself or just a general inquiry, I realized I wasn’t alone.  I wasn’t going through this on my own.  This wasn’t an end, it was a bump in the road and it was going to be a major teaching factor in my workouts and how I push my training as my coach and I continue the journey to the USAPL Raw Open in MN June 2018.

As the week continued, I started to see and feel a difference.  10% mobility to 60% in just 5 days.  I started pushing myself for new options of healing so I could ditch the Advil.  Checked out my first Cryogenic Session at Kuhlen Cryo in Grand Forks, North Dakota.  (separate blog post on this) I rested rather than pushed myself and am officially 3 days advil free and my pain has decreased from a 10 to a 3.   This is progress.  Tomorrow I get to see my coach and be back at the gym.  We’ll be heading back into this slowly and working on a lot of accessory work, but I wouldn’t be surprised if I don’t cry when I hug him tomorrow at 3:30pm.

Is my story the worst? Did I suffer the most of anyone? Nope. But when you’re the one in pain, it’s easy to curl up in a ball and give up.  The FitFam I surround myself wouldn’t let me do that.  If you ever feel alone, embarrassed or an outsider in this fitness world, Reach out!  Reach out to me, the guy on the bench next to you, or even a fitness lover that you follow online.  We are REALLY here for you. We get it.  We’ve all been there. I can officially say I have. It’s my turn to help you through the tough times.

Who is this #FitFam?

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Imagine you walk up to a wall…and just start talking.  You talk about everything from your macros for the day to how much weight you just pulled and how many times you’ve already pooped today.  You are deep in the heart of fitness talk…and the wall?  Is your husband.

He has no clue.  He doesn’t care to have a clue.  He just stares blankly until you mention a word that resembles something he understands and cares about. This takes awhile.  Finally he hears the word “dinner” and takes his cue, “YES! Dinner! What’s for Dinner?!” and walks..eh em BOLTS away.

humpfh.

Enter The #FitFam.


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You’ve probably seen fitness posts that include a million hashtags. #Fitness #CleanEating #SWOLmates #WeightLoss #Gains #DoYouEvenLiftBro and of course #FitFam.  Each of those little hashtags represent a connection to an entire world of people who REALLY DO want to talk about your protein poops and post workout pump!  People who find inspiration in your successes and will help you through your struggles.  They are your #FitFam..Your Fitness Family.

These are the people that get genuinely psyched when you succeed.  The people that will offer you any and all advice, shoulders to cry on and squat racks to spot on.  The outpouring of amazing support from my #Fitfam has been unreal. The best part?  Whether you know it or not, you start using those hashtags, and it will make you discoverable.  You too will be motivating and inspiring others in your own unique way.

img_6594-e1500474037479.pngI want to give a shout out to the people that have made such an amazingly positive impact on my journey so far..most of which, I’ve never met, let alone spoken to over the phone.

Ben – St. Cloud.
Ben is one of my original trainers turned Mestie. Man. Bestie.  He and I can literally talk about anything.  Fitness talks are pretty much nothing but passion for the pump. Ben is now an Officer in the U.S. Army and our chats are mostly via Facetime and Text.

Chris – NYC
Chris is a 30-something dad that has been through an amazing journey of his own and is now Power lifting.  He is always good for an extra kick in my ass to get the job done and has already shared so much of his knowledge and experience with me.  I also love watching the videos he sends me of his young daughter that he is teaching to lift. Chris inspires me daily.

Mollie – St. Cloud
Mollie and I actually work together.  We both have a similar mindset for what/where we want to go on this fitness journey and at the same time, the understanding of the grueling demands that radio can have on our fitness schedules and more.  She inspires me with her fearless approach to this journey.  Mollie’s focus in her transformation is Cross-Fit.

Jason – Milwaukee
Jason is a Physical Therapist who travels and is one of the most positive lights on fitness social media.  He’s like a shot of Inspirational Adrenaline in the ass.  He even offers some advice when needed.  He is the one that helped me find my love for KT Tape.

Robin – Iowa
Robin is a student, the mother of Batman the cat and always has the most fun snapchats to watch.  Whether we are showing off our current post workout pics or encouraging each other to get up and do the workout anyway, she’s been fantastic for me.

Vinny – Nashville
Vinny, aka Bigg Vinny has been through some amazing transformations including his appearance on NBC’s The Biggest Loser.  From weight loss to now Power Lifting, Vinny and his wife have always been there when I have questions or just need my butt kicked on the road.

Stephanie – St. Cloud
I work with Stephanie as well. We talk Clean Eating All. The. Time.  She is a great resource for a more holistic approach to fitness and nutrition. Steph’s fitness choice at the moment is Barre and Barre Fusion.

Bodyspace/Instagram Fitfam
I have a profile on Bodyspace and the outpouring of support is amazing.  Special shout outs to:
Stephanie Sanzo / StephFitMum- Austrailia
Kristi Youngdahl / kyoungdahl – Minnesota
Chris McGann – Roanoke,US
Todd Morris – Camp Douglas, US
RedRiverRogue – Florence, US
Jaye – Pearl Harbor, US

There are so many others that I could list, but it would take forever and It’s Leg Day Bitchachos.

Don’t forget to look beyond the wall in front of you, there are always like-minded people looking to share stories, inspiration and more with you.  You just have to seek them out.

Good Luck, FitFam! xoxo

So Much to Catch Up On..Grab a Protein Shake.

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Alright seriously. Where do I even start?

Once Upon A time, on a February day in 2017, The Pretty Princess with a High Body Fat Percentage Met a dashing Prince.  His name was Brian.  He was Blonde, Blue-Eyed and probably talked more than she.  There was something about this Prince that was different.  He just seemed to GET that Pretty Princess.

Prince Brian reached for the Pretty Princess and said, “Come with Me if you want to live..diabetic Free”.  So the Pretty Princess with the High Body Fat Percentage did.  She did squats, deadlifts and skull crushers with Prince Brian and so began the not-so-fairytale known as…

KICKIN’ ASS & TAKIN’ NAMES

I’ve come to the conclusion, that trainers are like shoes..or boyfriends…not all of them them fit YOU.  It’s not just about skill set, it’s about schedule, personalities and camaraderie.  Brian is just that for me.  He’s super psyched about fitness, lifting and since he’s full time, he’s always got a spot for me.  I’ve started to use the Bodyspace App as well (https://bodyspace.bodybuilding.com/) with the Kris Gethin’ 12 Week Program for my days without B-Man (as I affectionately call him)

This round of fitness has not only been productive by way of successful weigh-in’s, but more so about educating me on my body and how it really works, responds and grows.

I’m not looking for the scale to decrease.  I’m looking for my strength to increase, my Body Fat Percentage to Decrease and with that I know that the weight will follow suit.  It’s been a very different approach and so far, it’s been amazing.

Top PR’s Thus Far:

  • Hamstring Curl 200lbs (full sets)
  • Lat Pulldown  100lbs (full sets)
  • Reverse Grip Seated Pulldown 100lbs (full sets)
  • Quad/Leg Extension 125lbs (full sets)
  • Skull Crushers 45lbs (full sets)
  • Tri Pulldown (rope)  45lbs (full sets)
  • Bicep Curl (cable) 105 lbs (3 reps)

Babs’ Top 5 Fitness Observations this week:

  1.  Quiet Gyms are creepy.
    When the gym has ZERO overhead music, it’s creepy AF.  I’m all gruntin’ like an old man in the john after Thanksgiving Dinner, and that shit is echoing. Stop the damned Silence.  Let a Girl Grunt in peace and loud shitty Top 40 Music PLEASE.
  2. No Photos in the Locker Room.  
    Let’s be real.  We’re going to take our pics there.  That’s where we feel the pump. That’s where we feel the most fantastic.  And trust me. The last thing I need is anyone else’s cellulite in my pic.  If you see me takin’ a pic..don’t worry.  You’re NOT in it.
  3. No Child Left Behind….at the gym.
    Seriously.  I had a first hand experience where “trainers”…I will use this term lightly..one was wearing bedroom slipper for cripes sake….you know what..screw that…They are Officially FRAINERS..FAKE TRAINERS.  They are there with all these young kids IN the weights and they say..ok go.  wait what?This is where small mushroom clouds poof out my ears.

    These kids are told to do all these exercises…and THEY ARE DOING THEM WRONG.  Such bad form it’s making MY back hurt!  I bite my lip, til it bleeds, and pump out an extra set of angry skull crushers.  STOP the Insanity! Teach them the correct way from the beginning.

  4. I smell.
    Yup. I Smell.  And look disastrous.  And. I. LOVE. IT.  When I see pretty pretties on the elliptical texting their BFFs about the hot guy over there lifting the weight thingy’s…I want to walk over Slap the Phone outta their hands and scream..GET YOUR ASS TO WORK!But we all know this would just mean running mascara for them and a lawsuit for me.
  5. Nothing Tastes as Good As…
    ANYTHING after a big workout.  You could give me a SHOE and I’d EAT it after a big lift day.  I get why when you’re hoping for muscle gains, you’re eating enough to feed an entire hockey team.  BUT…it’s clean..because why would would I eat crap after a killer workout.  That would be like putting ketchup on a decadent chocolate cake.  Don’t do that. If you do, feel much shame.
  6. BONUS
    KT Tape is your Friend. Seriously.