ALERT: TO GET FIT, LEAVE THE GYM!

So lately I have been slacking a bit on #lifting. Don't get me wrong I love to lift but while on a two-week vacation, one traveling and the other in the Florida Keys I gave my body a rest. Normally, I would feel horrible about missing an ENTIRE TWO WEEKS at the gym. After all, wouldn’t I look like a beached whale at the end of the trip?

Well let me tell you a secret: you won’t look like one ;) In fact, when I did return from vacation and got back to work, I kept receiving comments, “Kel it looks like you’ve lost weight” or “Kel, you look good.” The reason I mention these comments is because prior to my return I was a little hesitant about my physique. After all, the most strenuous workouts I completed were leisure walks with my family! Talk about an amazing, restorative workout, seriously! .

 

My mom and sister walking on the Seven Mile Bridge in Marathon, Florida

The hiatus from the dumbbells and drone of the treadmill were bitter sweet. The second I let go of my guilt it was just sweet. “What? Kelley are you cra-cra -- you are a fitness professional – your job is to live and breathe the gym?!” The fact of the matter is I am human too, and honestly, a break feels great once in a while! In fact, I venture to say it is NEEDED, yes A BREAK FROM GYM ROUTINES IS NEEDED TO GET FITTER!

How can this be? Haven’t you lost strength? Haven’t you lost endurance? Yes, a little. But within a week I was back to doing my sprints up to 10.5 MPH and hitting the moderately heavy dumbbells. I know my strength will get back, and be even stronger. But what are ten, maybe twenty times more durable now is my intrinsic motivation and my own satisfaction of getting in a good day at the gym. I am back to a place of loving it again.

A little sweaty after sprints J!

In closing, I wanted to share the leg workout I completed yesterday (post interval training) We will just call this one Lactic Acid Legs! Inspired by fitness gurus Mike Davies & Jill Coleman, after jumping off of the treadmill I through this puppy together:

LACTIC ACID LEGS

•         You will need at least one, up to three sets of dumbbells & a bench or box to step on
•         Do as many rounds as you can in 25 minutes
•     And an “ BRING IT ON” mindset J

Your tools for magic!

EXERCISE	REPS	WEIGHT
Alternating lunges	12 each leg	Heavy
Bulgarian split squats	13 each leg	Medium
Single leg hip raises (on your back, one leg in air and raise hip – rest weight on hips)	14 each leg	Light to medium
Single leg step up w/ squat at the bottom (when you return to floor)	15 each leg	None to light
Dumbbell deep squats (elbows to knees)	16 total	Medium to heavy
Wide stance deadlifts (dumbbells go down outside of leg – not in front)	17 total

Looking forward to an amazing 2014. Share with me what you do to restore your intrinsic motivation and success on your fitness endeavors on twitter @kelleyvargo or on facebook.

Have an amazing day!

Xo,

Kel

Step Up Your Workout with Paul Holmes

Paul Holmes

This week's post doesn't have to do with wrestling, but it does involve another great person named Paul! I mentioned in a previous post that coming up with my own workouts can be daunting at times. One thing I have learned over 13 years of training is to have an open mind. There are an infinite ways to workout, some more effective than others, but at the end of the day it is being open to new ideas that makes me stronger, efficient, and compliant when it comes to my workouts. Whether you are a coach, athlete, or the working mom, we can all benefit from learning something new when it comes to our workouts.

This is where Paul Holmes comes into the picture, or at least my picture.  I met Paul a few years ago through my brother. Paul is my brother's sevens rugby coach. Paul was born in the middle east, raised in South Africa and went on to play rugby in South Africa, England, Scotland, USA and the Middle East. As for school, Paul has a degree in Exercise Physiology from Loughbourgh and the Sports Science Institute, he holds multiple PT certifications as well. His experience and education have allowed him to run a successful business for 12 years now.

I don't know much about rugby, but I do know that it takes great speed, stamina, strength, and agility to play the game well. After meeting Paul, I was intrigued by his passion, knowledge for fitness, and the successful athletes he has trained. Not to mention, the guys that play sevens are pretty bad ass. Going back to time and efficiency being of the essence, Paul's workouts are intense, fast, and efficient, and most importantly effective.

I had the opportunity to pick Paul's brain a bit regarding his philosophy for training and he was kind enough to give me some of his time and energy.

KV (Me): What is your philosophy when training athletes?  The average person?

PH (Paul Holmes): Athletes need to develop balance in all areas of power, endurance, flexibility, and agility. Many athletes need education on how the body works all together in order to optimize results. The average individual wants to feel good, play sport socially,and look good. It comes down to nutrition and a balanced workout.

KV: What is your favorite exercise?  

PH: Any exercise involving a medicine ball - normally functional,great core and power.

KV: What advice do you have for people with busy schedules and getting in workouts?

PH: Make time, there is no excuse.  All my clients are high level and highly motivated individuals, they make time. If you don't prioritize, then don't train and be unhappy.
 

KV: What are the other main aspects are key for maximizing workouts?

PH:  Sleep,Nutrition , never settle for yesterdays success , always press on to tomorrows highs and be realistic with what level you are at , so as to grow and not hinder your progress. (surround yourself with driven fitness minded people ie Ryan Cochran)

KV: Anything else?

PH: Stay true to the fact you have one body, one life, don't dream it away, do it.

 

Within the past few months I have taken a different spin on training, integrating total body high intensity workouts, a step outside the box from my traditional five day body part slit. Some workouts are longer than others, and if you don't have an hour that's fine, modify! I don't always have access to the equipment Paul uses in his videos, so I switch it up! If I don't have an Olympic Bar, I use dumbbells.  If I don't have a TRX, I modify to a similar exercise without the TRX. You get the picture.

Paul putting us through a medicine ball workout!

One of the great aspects about training with Paul is that he posts his workouts on YouTube (I am in DC and he is in my hometown, Columbus, Ohio). The distance doesn't keep him from kicking my butt. I am realizing more and more, with the constant access we have to the internet, we can have our own trainer at the click of a button.  No more excuses especially, "I don't know what to do." 

So if you are looking for a challenge or a new exercise or two, checkout Paul Holmes and give your workout a boost.  He's inspired me to grow as an athlete and a trainer, and I know he can inspire you too! Thanks Paul!