I have lived in my house for just shy of 10 years…and it is amazing the amount of crap you can stash away in closets, basements, attics, etc. I have been doing a MAJOR spring cleaning. I have found hockey skates that are a size 4-6 (my son now wears a 14) and credit card bills from when I lived in London in 1997. I have thrown out, recycled and shredded tremendous quantities of useless stuff…it feels great. Somewhere along the line I got it into my head that it would be a great idea to have a garage sale to unload all the stuff I no longer want or need, but that is too good to throw away. This has turned into a much bigger project than I anticipated, in part because I have cleaned out so thoroughly that I have a massive quantity of stuff to a) get to my garage, b) price and c) set up on Saturday morning. My goal is to UNLOAD stuff, not to make a bunch of money. I will tell you if I am happy with the end result on Monday…assuming I survive the weekend.
Anyway, all this is presented to you to as an apology for relying on others today to do my work for me. However, I am going to give you some links to a few really great pieces…definitely worth reading when you need a break from work, kids, whatever.
First up is a two-part blog post by my strength coach, Tony Gentilcore. Last week Tony interviewed Molly Galbraith, a woman who lifts heavy weights and looks amazing. Tony is on a crusade to convince women that not only is it alright to lift heavy, every woman should be doing it. Molly is an entertaining interview, and there are some great video clips of her lifting some rockin’ weight. She also provided some before and after pics of her in part 2…before she started lifting heavy and after. If you think that lifting heavy is going to make you look like a man, check her out. I WISH I looked like her. Molly also tells a story about pwning some guy in the gym (sorry guys, but you have to admit some guys deserve it):
I try not to crush too many egos but there was a guy in my gym deadlifting several months ago and I walked over to the platform and started to set my stuff down and wait for him to finish. He gave me a look like, “what are YOU doing over here?” After a couple of minutes I asked if I could work in with him (he was only using 135 and his form was HORRIBLE!). He said “sure,” and started to take the weight off. I proceeded to tell him, “Oh that’s fine…you can leave that on. I need to warm-up.” He looked at me in disbelief and of course I pulled 135 for 10 super-fast and clean reps and asked if he was OK with going up to 185.
He said yes and so we put 185 on. He did 4-5 hideous reps and I followed him with 6-8 nice clean, easy reps. Then I asked if we could go up to 225 so I could start my work sets. He promptly told me he was done and I could just have the platform. Thanks Man! =)
Like I said, I don’t do that often… but occasionally it’s fun (and necessary) to put a guy in their place.
I think you will enjoy the interview, which Tony has cleverly titled “High Heels, Deadlifts, and Attitude ~ Oh My! Part I and Part II. Here is a nice video clip of Molly bench pressing 120 lbs for 7 reps…look at her arms…does she look “big and bulky?” 120 lbs for a woman is some serious weight.
The next set of articles I want you to read are from Jen Comas, who writes for elitefts.com…a great site filled with good reads. Jen has written two articles for women, with a third one promised (I will watch for it and link you to it when it’s done). The first article is titled “Strong(her) University: The Female Psyche”. Like Tony and Molly above, Jen is working to educate women about strength training while trying to help them achieve the bodies that they want. Here is an excerpt:
I want you to imagine your body as a car. When you are cranking out a ton of cardio, you are making your body very fuel-efficient. Sounds great, right? Sure. Until you realize that “fuel” is actually body fat. This means that you can do a ton of cardio while using very little fuel (body fat) because your body adapts to it so quickly. Pretty soon you can do hour upon hour of cardio and still not get the results you want.
Sound familiar? Jen is trying to help women get fit and lose weight (body fat) the right way…more weights, less cardio. Same prescription that Alwyn Cosgrove gave in his “Hierarchy of Fat Loss” (see my blog post here). Here is Jen squatting 165 lbs for 5 reps:
Jen’s second article in her series is titled “Strong(her) University Part II: Nutrition 101.” This article is written for women who “need to lose some body fat, want to gain some muscle, get strong(her), improve your health, and feel like a million bucks.” Know anyone like that? This is a great article, really informative. To encourage you to read it, I’m going to give you Jen’s four rules for nutrition…then you need to read the article to learn and understand what she is talking about.
- Rule #1 – Always shoot a bit high when determining your macronutrient needs.
- Rule #2 – Keep a food log.
- Rule #3 – Always consume unprocessed and naturally occurring foods.
- Rule #4 – Eat protein at every meal.
She does go into a fair amount of detail about the calories in fat, protein and carbs, how much you should have of each, and how to determine your total caloric need…a bit more complicated than I usually like, but for some people it might help to start off this way, just to get an idea of what you are eating, and how many calories you really need (understand that Jen does not advocate severe calorie restriction, in fact, just the opposite).
So I have given you FOUR great pieces with which to entertain yourselves until next week. Tell me what you think of them, I love getting feedback. Think of me on Saturday from 9-2 while I am holding my garage sale…and stop by if you need anything! 🙂