Archive for May, 2018


Sports Training and the Weight Room

A recent post by Keir Wenham-Flatt discusses training in the weight room versus sports performance. In this article, he compares an athlete training in sport only to an athlete doing weight room training only. Keir deduces that the sport-only training athlete would win “every single day of the week!”

I’ve been thinking lots about this article. While he does go on to say that physical training might be required if a structured sport practice cannot achieve the physical goals, I partially dispute this for some sports.

Who Am I to Comment?

Am I a professional sports athlete? No. Am I a strength and conditioning coach – not yet, but I am working on it.

Recently, I have started helping a rugby team – coaching, training, and first aid stuff. The team ranges in physical condition from thin to heavy, with some strong forwards, and several fast backs. What I have observed, is the cardio-strong players get run over by the opposition because they are unable to anchor themselves to the ground and wrap the opponent. The forwards either have decent leg strength, but lack full range of motion to get down and drive, or they can get deep, but lack the power to drive. The smaller guys also become noticeable weaknesses in scrums, at line outs, or in rucks.

Why the Weight Room Is Important All the Time

I believe that an athlete, such as a rugby or football player, requires a mix of sport and weight training year round. Why? These guys vary in size and so do the people they line up against. If my forward pack weighs a combined 878kg (1935 lbs) and are up against a pack weighing 936kg (2063 lbs), which team will probably be stronger in the scrum? If you don’t prepare individual forwards to front and back squat heavy or push a heavy sled, how will they build the strength to push against the heavier opposition? Maybe a rugby player will eventually develop the strength to push everyone around, but withouts weights as part of the equation, it is going to be difficult for me weighing 150 pounds to develop the strength to knock down someone weighing even just 30 pounds more.

Unfortunately, sports also have off seasons. During this time, I believe it is even more important that the gym and weights be used to maintain/improve for the next season.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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Everyone Needs a Goal

When I started my weight loss journey, I had a simple goal to lose 50 pounds in 8 months. When I hit 50 down in 5 months, I challenged myself to drop an even hundred in under 12 months. It was great. I was motivated and seeing the numbers drop week after week was very rewarding. I hit the 100 in 11 months and am damn proud of myself.

Since dropping my weight over a year ago however, I haven’t really had a goal to keep me moving. I guess you could loosely say my goal was to keep the weight off. I’ve toyed with “I want to do a body weight pull up” and taken steps towards that, but I honestly haven’t scripted a good routine to support it. I think part of it was due to my collar bone injury back in December that limited me on a lot of upper body exercises for almost 4 months. At least, that is my excuse.

Why a New Goal Now?

For me, working out to simply work out is kind of boring. I have found myself looking around the gym at other people more and noticing how most of the people have a robotic look. They look like they are doing the motions for the sake of doing the motions. I am kind of also feeling robotic. This makes it clear to me that I need to pick something and work towards it. August is my target date because that is when my husband and I are celebrating our 15th wedding anniversary and renewing our vows.

My goal is simple. I want to lose body fat and tighten my core. While some people might focus on the scale decreasing, I am focusing on my body weight percentage. I will be following the steps I have already blogged about in previous articles:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

While I might not work in an office any more, my schedule works around people that do, so I need to plan and maximize my days. Where I work is also just over 3 miles from my house, so I will use that distance for my cardio as much as possible.

Am I Vain?

Maybe. I am at the point that I am happy with my body overall. I do have excess skin from being morbidly obese for most of my life, so I know that without surgery I will always have loose skin. I am ok with that for the most part. I simply want to see how tight I can get. I want to feel sexy in a beautiful dress – for me and for my husband. While he has always supported and complemented me, I have honestly never had that feeling. I am close, but not quite there.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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Owning Your Excuses

Poor You

You have excuses. You feel like crap. You are constantly tired. Your kids take up all your time and you can’t make time for you. You do so many things for so many other people. You are not healthy and possibly overweight. During the week, your life revolves around work. Because of your week routine, your diet consists of coffee and pastries for breakfast, burger and fries for lunch, and maybe another form of take out for dinner. If you are having a good day, maybe you prepared your dinner at home.

Over the past few weeks, I have blogged about ways to help you drop the excuses and take steps to make your life healthier during the course of one week. The posts were broken down as follows:

  1. Preparing Healthier Weekly Meals
  2. Working in an Office
  3. Eating on the Road
  4. Planning Multiple Workouts
  5. Maximizing the Commute

These five articles are concepts to help you become a better you. If you want to stop feeling like crap or feeling tired, do something. Change something.

No Excuses

My life didn’t change overnight. Over the course of several weeks I took steps to own me using the concepts in my previous articles. The first part in fixing me was getting me moving. As I got moving more, I really wanted to lose weight and feel better, so I started logging my food to better understand why the weight wasn’t dropping faster. I honestly didn’t think my diet was all that bad. Was I ever wrong. Many meals averaged ~1000 calories and my macronutrient ratios (proteins, carbs, and fats) were terrible. I used this data to make changes.

I might not be a nutritionist, but I have successfully become a healthier person using the tools I have shared. If you are looking for help in getting moving and feeling better, drop the excuses and call me.

Keli Hay is a certified personal trainer using her weight loss success to help others.

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A Week In a Healthier Life Series – Part 5

Maximizing the Commute

In the previous article, I outlined how I used my workdays to incorporate activity including during the commute.

“Workdays in the office, I was up at 4:30am for a 5:56am train. For the walks on either side of the train ride, I always took longer routes than necessary, equaling 2-3 miles. During the end of day commute, I would go directly home, but after dinner go for a 3-4 mile walk.”

I have lived less than a mile from my workplace, but as far as 36 miles away. For the 36 mile commute, I drove or did a combination of walking and public transportation. From an activity aspect, the best commute was not driving. When I did the walk and public transportation combination, I walked almost 4 miles between the morning and evening commutes. When driving, I was mentally drained by the time I got home and did nothing.

Regardless of your situation, there are ways you can get in activity.

Short Commutes

If you are fortunate enough to have a commute of 10 miles are less – use it! Leave earlier and walk, run, or bike it. A 2-3 mile walk can be completed 30-45 minutes and burn over 200 calories.

Long Commutes

Long commutes are mentally and physically tough on anyone. If you must drive, plan around your drive. Most commute time tends to include extra time in traffic because of rush hour. In the Bay Area, most people work between 9am and 6pm. The busiest driving hours are between 6am and 10am and 3pm and 7pm depending on the area. Combining traffic and office time, most people tend to be away from home for 10-16 hours a day. If you need to be in the office for 9am and leave at 5pm, but then sit in traffic for 2 hours on the drive home, why not shift your arrival or departure times? Use the office or join a nearby gym and get a work out in. You could schedule a midday lunch workout and leave the office an hour later or leave your desk at 5pm, go to the gym, and then hit the road at 6pm hitting the end of the rush hour timeframe.

If you work a later day, then do the opposite. Long story short – plan for a 30-60 minute workout instead of sitting in traffic for that time span. Most commute time can be reduce by leaving earlier or later, so why not spend that time being active!

Keli Hay is a certified personal trainer using her weight loss success to help others.

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