Week 2- Julie's Figure Competition Blog

This has been a great week, from my diet to my workouts just really solid. I would think by now, after 12 years of gymnastics, 6 years of swimming and 10 years of weight lifting that I would not get sore from working out anymore… that is not the case. I was sore from every single workout this week! It is so important to progress your workout in weight or intensity to continue to see progress in the gym and in your body. Also working out with people that push you and motivate you makes a huge difference too! Nicole, Angie and I all lift around the same amount of weight so we can really push each other to the next level and the three of us combined come up with some triple sets that leave us crawling out of the gym each day. I look forward to my workouts with them every day so if you are someone that dreads going to the gym or lacks motivation try finding a workout partner (or a personal trainer) to keep you motivated and accountable at the gym. Monday was our legs day, see Nicole’s blog for that workout. Tuesday was a killer shoulder and core hypertrophy workout with Matt consisting of:

 6 x 8 Hang Cleans with 30 seconds rest between sets

6 x 10 double landmine explosive shoulder press, also with 30 seconds rest between sets

Triple Set:                 

4×10 Cable Lateral raise from behind the body

4×10 Cable Lateral raise from in front of the body

4×10 V-sit front raises

Superset:

3×12 DB plank ups on small plyo box

3×24 Water Ball Russian twists

My shoulders rarely get sore… but this one did it! Wednesday was a back and tri workout and as I am sitting here typing this I am still feeling it a little in my lats. Thursday was another insane Leg workout with Matt Pirtle; see next weeks posting for that workout. Friday was chest and bi’s and yesterday was another shoulder workout. This week we had 4 days of 30 minutes of cardio. I have been making it a priority to space the cardio and workout out in my day to give my metabolism an extra boost rather than doing them back to back.

 Because our workouts are so intense it is so important to have the right post workout recovery shake. My boyfriend, Brian is one of the smartest people I know when it comes to supplements so between the two of us we have come up with the optimal post workout shake for me- 1 scoop whey isolate, 1/2 scoop of dextrose (a simple sugar to replenish glycogen stores allowing the whey isolate to repair the muscle tissue you have broken down in the workout), creatine and glutamine. I drink this IMMEDIATELY after the workout and then eat a meal 60 to 90 mins after the shake. I also got at least 8 hours of sleep each night this week, which is also very important in muscle recovery and fat loss.

My diet this week has been perfect! Here is a typical day for me this week:

Meal #1- 2 whole eggs, 1/2 cup old fashioned rolled oats made using unsweetened vanilla almond milk and a little cinnamon

Meal#2- pre-workout 2 slices Ezekiel 4:9 bread with 2 tbsp organic strawberry preserves

Meal #3- post workout protein shake

Meal #4- 1/2 cup egg white omelet with salsa and avocado, 1/2 cup oats

Meal #5- 4oz Orange Roughy, 1 cup oven roasted baby red potatoes, 2 cups spring mix salad with 2 tbsp Good seasonings Italian dressing made with red wine vinegar and grape seed oil

Meal #6- Chobani Greek yogurt with 1/2 cup Ezekiel 4:9 cereal mixed in

 My new years resolution this year is to start eating fish and turkey so Brian has been preparing some fantastic meals for me 🙂 I am one lucky girl to have a man that can cook! The last show preps I have done, I ate nothing but grilled chicken and lean ground beef because they taste good and I know how to cook them. These are both a lot harder for your body to digest and they are filled with hormones/anti-biotics that are not good for you so I am excited to see the difference in my body eating fish and turkey being that they are much leaner and cleaner choices of protein. I didn’t grow up eating a lot of turkey or fish so I think that is why I am not a huge fan of it… the texture and the smell of fish is what is the hardest for me to get over but Brian has prepared some great dishes that I actually enjoyed eating. On the flip side of that… I have had to watch him eat an entire Pepperoni Pizza, a couple boxes of sour patch kids and then on top of that he asked if I would bake him some chocolate chip cookies… let me just say, baking is not nearly as fun when you can’t eat any of it!!! It may sound weird but I enjoy the challenge he gives me in a way because I know my goal is much more important to me that a cookie or a slice of pizza, I know how much better I feel when I eat a clean diet and I have a sense of accomplishment each time I resist temptation knowing that I made good choices that will get me one step closer to first place… so at the end of week 2, I have lost 1lb of fat (I am retaining some water so we will see more accurately next week if I lost more than 1lb this week) puting me to 4lbs total fat loss!

 

Wow, I'm Going to the Olympic Marathon Time Trials in Houston, Texas!

Wow, I’m going to the Olympic Marathon Time Trials in Houston, Texas this weekend! No, I won’t be running in the time trials, but I will be watching. The top 3 female runners to cross the finish will comprise the 3 woman team competing for the USA this summer at the 2012 Olympics in London. There has never been a more competitive field of female distance runners than will be running this year. My strong desire to witness this historical event and my deep passion for running are not the only reasons I am attending this event. I will be cheering on one of our own Emerge Fitness clients, Jackie Pirtle-Hall, who will be competing in the Olympic Time Trial Marathon race. Jackie happens to also be my daughter.

Needless to say, I’m a proud mama but my pride goes far beyond Jackie’s running ability. What makes me most proud of her is that she is not only a runner but also a wife; a mother; and a full time high school teacher along with everything that comes along with these special roles. Knowing that she is up at 4:00 a.m. to train, runs 80 plus miles most weeks, trains with her personal trainer, Matt Pirtle, at Emerge every week – and makes a point of remembering that her husband Jonathan and daughter Sam are the most important in her life is simply amazing to say the least.

If you’ve read my running blogs in the past, you know that I run because it’s fun, it’s hard and I like competing against myself. As I’ve said to several of my clients, it’s one of the best fat burning cardio workouts you can do, and I can personally attest to that. Even better, distance running takes me mentally to the “good place”. Speaking of good places, Houston is where it’s at Saturday, January 14th and I couldn’t be more excited.
Beth Pirtle

Be Cautious When Adding "Supplements" to Your Fitness Plan

One of the most cloudy areas of fitness today is dietary supplementation.  A dietary supplement, as defined by the National Strength and Conditioning Association, is “a catch-all term that includes substances that the FDA does not consider drugs and also do not fall in the category of normal foods or food additives.  Generally, dietary supplements are highly refined products that that would not be confused with a food.”

Unfortunately, most of the information given to consumers is from the supplement company themselves, or from anecdotal evidence from someone using the supplement that espouses its incredible efficacy.  The truth is, very few supplements  are shown to be effective in increasing  performance , boosting testosterone, burning bodyfat,  improving ones quality of life, etc.

Beware the supplement label claiming anything fantastic like a “1000% increase in testosterone” or “incredible fat incinerating power.” There is no scientific evidence for these claims in ANY supplement.

Furthermore, even in vitamin and mineral supplements which may be effective in enhancing fitness in some people with an extreme deficiency , there is no conclusive evidence that doses ABOVE the daily recommendation further enhances health or performance.  A relatively balanced diet (of food) will satisfy most of a persons vitamin and mineral needs.

So, be careful of suspect label claims or claims of peers that seem too good to be true.  They are.  Save your money, eat a balanced diet, and stick to a smart fitness plan.

If you have any questions regarding any component of fitness, call me (636)399-7049 or get in contact with any Emerge trainer.

Matt Pirtle, MA. CSCS

emergefitnesstraining.com

 

Angie Pirtle's Post Pregnancy

I am back and now blogging 2 weeks and 1 day post pregnancy.    Emmet Matthew was born December 20th at 10:08pm weighing 7lb 6oz.  He decided to come 2 weeks early.  He was born a perfect healthy baby boy.    Again I can blog about another wonderful pregnancy from start to end.  I started my pregnancy at 126lbs and ended at 148lb with a 22lb weight gain.  I felt great right up to the end with the normal discomfort of caring a near full term baby but still maintained my normal lifestyle.  I worked up until the day before I delivered him. 

My exercise came to a halt at about 8 months.  I had no more energy to give in my day between work, Charley, and my husband.   I kept my diet very strict  the whole pregnancy which helped keep my weight gain to a minimal.   I saw Dr. Marcy Cooper twice a month for acupuncture up until the end which kept my energy levels high and I saw Dr. Matt Lytle once a week for ART (Active Release Technique).  ART helped me with sciatic nerve and overly recruited tight muscles.  I started with the ART at about 20 weeks and it was a life saver.  All the muscular aches and pains you experience while your body is adjusting and making room for a baby can be controlled with ART. 

My  labor with Emmet was a totally different experience from what I had with my daughter Charley.  With her I did the normal and went to the hospital immediately when my contractions got close.  With my first  I didn’t  know what to expect and with that  kind of pain I thought the baby must be coming any second and I needed to get to the hospital.   Once I got to the hospital I was only dialated to a 4 and from the time I got to the hospital and the time she was born it was 18 hours later.  I believe once I got to the hospital my labor actually slowed down because I couldn’t relax.  I was fighting my contractions and not breathing and relaxing.  I labored as long as I could without the epidural and when I thought I was so far along I had only made it to a 4.5 and couldn’t take it anymore and got the epidural.  From that point on I was pain free and she came about 12 hours later.    Coming into this pregnancy I did lots of research on what I could do differently and with the help of a friend  I was introduced to hypnobirthing.  Hypnobirthing is natural child birth that teaches you imagery, relaxation, and breathing techniques.   It worked!  My plan was to do most of my laboring at home and not rush to the hospital.   I saw my doctor on a Monday morning and I was only dilated to a 1 and she told me I still had two weeks to go and that I was not  ready.  Emmet said differently because that evening my contractions started while training a client but they were very far apart.  I stayed home from work the next day and just relaxed thinking it was false labor and I was going to slow it down.  By 3pm that day I was wrong they were getting closer and closer.  At that point I decided to get in the tub and start watching the clock.  My mom came over and helped with Charley while I was focusing on my breathing and my relaxation techniques in the water with my phone application contraction counter.  By 5pm Matt came home from work and it was time.  My contractions were 2-3 min apart for the last hour and the pain was getting intense.  We were very unprepared for this moment.  With the help of our parents our bags were being packed and the dogs and Charley were being taken care of and we were off to the hospital.  The tub was great because once I got out of the water the contractions got even stronger.  The water helped keep me relaxed and kept the pressure down.   The car ride there was probably one of the worst moments of my life not to mention we got lost in road construction detours and once we made it to the parking garage I could hardly walk.  This was a very intense moment for me because all along my fear is getting to the hospital and only dilating to a 4 again and being so far away.  Once we got to the floor and the nurses were checking me in I wanted to be checked immediately because if I was no where near ready I was needing the epidural immediately.  The best moment of my life when the nurse checked me and said ” You’re at a  7  looks like were having a baby tonight”.   I  started crying  I was so happy for what I did on my own at home.  That is all I wanted was to get to the hospital and be over half way done.  At that point I had to make the decision to keep laboring on my  own with no drugs or get the epidural and I decided to stick with what I was doing because it was working.  Trust me there were lots of moments I didn’t think I was gonna make it and I was loosing my strength but with Matt coaching me and breathing with me and encouraging me I did it!  Emmet was born exactly 2 hours later and it was the most amazing experience to be able to experience his birth.  Matt and I talk everyday how we wish we could do that day all over again.  It was like trying to finish the hardest race of your life and you are just pushing and pushing to make it to the finish line and at the end of my finish line I got to meet my son Emmet.  I wanted to share this story because it was an amazing experience. 

Emmet is a perfect baby, sleeps a lot, and loves when its feeding time.  You are gonna be hearing from me now as I share my experience of what happens after you have a baby and how to get back on track.  As of right now I am just getting as much rest as I can drinking lot of water and making sure I keep my calories up while breast feeding.  As of today I am 6lbs away from my starting weight but can’t wait to get back to my workouts and running.  I will keep you posted on my success.

Angie Pirtle

Emerge Fitness Training

 

 

 

 

 

 

A Submitted "Thank You" for Fido.

This letter was submitted by a family who traveled from Kansas City, MO to attend Get Fit For Fido:

Hi! I’m Angie. I just wanted to thank you so much for the way you and all the staff allowed us to hang out in the gym until Randy Orton did his autograph signings this last Thursday. Some people told us we were crazy for driving there just to meet him but you have no idea the..well basically Christmas gift it was for us *cough* me. We had so much fun and it was great meeting you and some of the other staff. So thank you again and I think someone had said they told Randy that we had come from out of town and when he got there he acknowledged us which was so nice. Long story short thank you, your staff and Randy for making the trip one we won’t forget.  Also congrats on the birth of your baby, when he or she comes into the world!

Happy holidays to you and your staff!

Sincerely, Angie Dupont Currier

Important Info: Get Fit For Fido 12/15/11 with Special Guest Randy Orton

Thursday night’s (12/15) Get Fit For Fido is going to be a very big event!

Due to the large number of people projected to be here, we have to make a few adjustments to cater everyone.

Boot Camp Participants and Training Clients:
We ask that you enter our door to the right (facing Emerge)  that’s normally closed.  Tell the trainer at the door that you are here to take the class or train and proceed to the front desk to sign in and drop off your donations. Towels will be available at a first come/first serve basis.  We do have a water fountain available, as well as we sell water/gatorate for $1 a bottle.

If you have any questions, just ask any of the available trainers.

Autograph signing participants only:
Please form a line at our main door and move the line to the left (facing Emerge).  Randy will begin signing around 7pm.  To control traffic in our gym, we will be allowing only 5 people in at a time.  Please proceed to drop off your donations at the front desk.

* Due to Gym liabilty procedures, Autograph signing participants are not permitted on the gym floor at any time.

As for donations, we have had a GREAT turnout so far! We have received an abundant amount of cleaning products, so we ask everyone to please donate dog/cat food, cat litter.

If you have any questions, please call Emerge at 636-922-7559 or email me at Kimberly@emergetraining.com

 

Thanks for your support and we hope to see you at Emerge Thursday night at 6:30!!!

 

-Kimberly, Emerge Fitness

FOX 2 Has Emerge Fitness to it's studio to talk about FIDO

CLICK ON IMAGE TO VIEW VIDEOfido

Get Fit For Fido 2011 Wish List

 

fido11

 

Formerly known as St. Charles Humane Society

            www.fiveacresanimalshelter.org

           1099 Pralle Lane, St. Charles, MO 63303

            (636) 949-9918

 

We are a NO-KILL SHELTER that relies on private donations.
Thank you for your support!

 

 

Dog and Cat Supplies

  • Scoopable cat litter
  • Dry puppy & kitten food (Purina brand preferred)
  • Dry dog & cat food
    • Purina One, Iams, Royal Canin, Science Diet
    • Prescription Diet dry dog food:  I/D
    • Prescription Diet dry cat food: W/D, C/D
    • Royal Canin Hypo-allergenic H-P
    • Canned Prescription Diet A/D cat/dog food
    • Canned high protein dog food
    • Collars and leashes
    • Towels
    • Nail trimmers
    • Styptic powder
    • Gentle leaders
    • Kongs
    • Dog toys and treats
    • Cat toys and treats
    • Pooper scoopers
    • Pet carriers and crates
    • Stethoscopes
    • Small swimming pools (for the dogs in summer!)
    • Gift cards to PetSmart and PETCO

Cleaning Supplies

  • Bleach
  • Paper towels
  • 13 & 33 gallon trash bags
  • Fabuloso cleaner
  • Dish soap
  • Liquid laundry detergent
  • Liquid dishwasher detergent
  • Empty spray bottles
  • Toilet paper
  • Disinfecting wipes
  • Disposable gloves (medium & large)

Office Supplies

  • Copy paper 8 ½ x 11  
  • Scotch tape 
  • Postage stamps 
  • Gift cards to Office Max or Office Depot 
  • Carbon copy phone message books 
  • Laminating sheets
  • Binder clips (medium & large)
  • Dry Erase markers (small tip)

Miscellaneous

  • Gift cards to Wal-Mart, Target
  • Fuel gift cards
  • Disposable surgical gowns
  • Batteries
  • Ziploc bags
  • Nebulizer
  • CD players
  • Electric can opener
  • Dixie cups

Get Fit For Fido FAQs

We’re less than one week away from starting our 3rd Annual Get Fit for Fido and the interest coming in is HUGE!! I’ve received repetitive questions about the classes, so I hope that this FAQ  page can help! If not, do not hesitate to email me at Kimberly@emergetraining.com

 

1. Do we have to sign up ahead of time to take a class?
    – No, no prior sign up is needed. Just show up a few minutes before class!

2. Can we bring friends/family?
     -ABSOLUTELY!!! 

3. Do we need to fill out any information when we get there?
    – The only form all new participants need to sign is the Liability form at the front desk of Emerge.

4. What do we donate?
     – We have a “Wish List” by the Five Acres Humane Society available on our website. www.emergefitnesstraining.com
        under the “News and Events” tab.

5. Can we take all of the classes or just one?
     – You are more than welcome to take as many classes as you like, we just ask for a donation when ya come!

6. Can Children take the classes? 
     – We would like all participants to be at least 8 years old with a guardian present, 16 without a guardian present.

7. We aren’t able to take a class but can we still donate, and if so, when?
      – YES, YES, and YES!  You can drop off items between now and Friday, December 23rd, at noon.
         We will be dropping off all items on the 23rd.

8.  Who are these “Guest Trainers” that will be appearing during the classes?
      – We’re not telling… Yet… 🙂

9.  Is there a limit to how many people can attend a class? Will we be turned away if the class is too full?
     – There is  no limit, and no, you will not be turned away. We will make room for everyone!

10.  What level of difficulty are the classes going to be?
         – The great thing about boot camps, is that they can be catered to your fitness level. We can make an exercise such
           as pushups can be modified to be easy for beginners or tougher for the  more advanced.  Don’t worry, we’ll make
           sure you get a good sweat going!

I hope to see everyone in the next few weeks at Emerge!

-Kimberly, Emerge Fitness

Get Fit For Fido 2011

Join us for
Emerge Fitness Training’s
3rd Annual

GET FIT FOR FIDO

fido11

Tuesdays at 7pm: Dec. 6th, 13th, 20th
Thursdays at 6:30pm Dec. 8th, 15th 

Get Fit for Fido is a series of boot camps the Emerge staff volunteers to instruct.  The classes are free; however, we do ask you to bring something to donate to the Five Acres Animal Shelter (formerly St. Charles Humane Society), which is a no-kill animal shelter.

(Donation list available at www.emergefitnesstraining.com ) 

Call Emerge at (636) 922-7559 or email Kimberly@emergetraining.com for more information!!! 

Emerge Fitness Training

3839 Mexico Rd, St. Charles, MO 63303