savvystephy Member

Agreed. Foam roallers and yoga. I have very tight hips as it is, and running always tightens them up more. Pigeon pose is my ultimate favorite for hips stretch. Stretching after running does help. Include the pigeon (can do it standing), quad, calf, arms, shoulders, etc stretching into your running routine. :smile:

Haha, I figured. Just is sometimes good to point out to beginners. I know when I started I did a lot of high stepping, now I focus on keeping my feet moving and don't high step unless I really have to (hooray yoga & flexibility). :smile: But I prefer a nice heel hook to high stepping any day.

I agree wit this. I just want to also say to follow #4, high feet are good -- but don't think you always need to high step to get them up there. You can walk your feet up bit by bit with smaller movements, which will help with #3. :wink:

Try bouldering --- VB at Earth Treks are easier routes. You can also practice traversing around the gym. Though bouldering is more power movements and route climbing is more endurance.. So there are differences in the grading by the type of climb / moves, if that makes sense. Rough grade conversion (but it depends on the…

Some tips.. 1. Use your feet. Climbing is actually all in your legs. You hands are to help you keep your balance and stay on the wall. 2. Use straight arms.. It will allow you to use your bone structure than tire out your muscles 3. You don't have to death grip the holds. You can relax your grip and it will save energy 4.…

I think it's easier being single.. because all the time I am not having to spend with a boyfriend I am rock climbing, doing yoga, and other things to better myself for me. :smile: Because if I don't have a good relationship with me, than how the heck would I have a good relationship with anyone else? :tongue:

Thanks. I could use support in trying this again. I can cut dairy out if necessary. I don't eat a whole ton now - just some cottage cheese and milk. Only a few servings a day at most.

Hey Cass.. with your prodding and me getting concerned about my diet again / maybe I am not doing something right.. i could try paleo again.. I just am not sure I want to cut out dairy completely again and may need a reminder constantly to eat spinach or some other leafy green. I just wish I could be handed what I am going…

Great job girl! You should be so proud! :smile:

Something that is very suited for lifting won't be suited for running on a treadmill, unless you can safely transition to barefoot running (though they'd probably be fine for cycling or elliptical). That being said, lifting shoes should have very little between you and the ground, so converse classic chucks work well or…

Wonderful progress Heidi!

Yes Ma'am! I am up in Springfield, VA / NOVA area. :-)

Totally normal. Glutes / hamstrings are getting strong. Wait until your shirts don't fit because of broad shoulders. :laugh:

Like many above have said, everyone is different and it's a personal choice. I was strict Paleo for a while, but I have had to incorporate some grains back into my diet (not a whole ton of them, but just one or two grainy items a day) because I was on such a deficiency of some minerals, I got angry all the time, had some…

bumping to play with when I get home. This looks mildly entertaining for my inner nerd. ;)

Damn! Nice job dude!

Oh, you're looking for a DVD lifting program - read that real fast.. P90X2? :P Maybe some bodyrock.tv - it's not strength training, per say, but interval training. There is Supreme 90 - I think. It's on amazon for decently cheap. If you're looking for a real, high quality program, go with a book though. :smile: IMO.

Great program for starting is New Rules of Lifting for Women. It will get you into the weight room in the gym in a less than intimidating way. Or there is Strong Lifts 5x5, which I am starting now to really gain some strength after NROL for Abs.. if you want any advice with lifting, feel free to message me. :smile: I love…

This. :tongue: I have had guys tell me I was going to get hurt lifting so much weight.. while I have had other give me a huge smile when they realize I am not messing around. You'll get both kinds, just smile, say thanks, and continue doing what you're doing.

Haha, I'd have to agree.

This phase is awesome. The metabolic training is super killer. :-)

You look great, girl! Such a big difference! :smile:

Yeah, I definitely agree about strong lifts. I also recently purchased a book on Olympic Lifting that I'm going to look into more for lifting programs. So that should be interesting too. :tongue:

NROL for Abs is a great one. It can be difficult in parts, but I will tell you, my core has never felt so strong. :smile: I think I will probably do Stronglifts 5x5 next for a few months or NROL (plain one) or NROL for Life (preordered, comes out in April). Then in August I am getting another program for lifting heavy and…

New Rules of Lifting for Women is a great book and a great place to start. It tells you why you should lift heavy, etc. :smile:

YESSSS! I have done a lot of activities with them too (obstacle course races, aerial acrobatics, movies, and soon white water rafting). I will hopefully be climbing with some of them soon too. :-)

I LOVE All Pro Science - Bavarian Chocolate. It's 100% Grass Fed Whey Protein, so I know I am getting high quality stuff. :)

I'd only ever use straps for deads because of grip strength.. and I only use them in the last couple of sets if I can't hold on to the bar because dropping the weight is not acceptable at my gym. Can't wait to find a plays with more olympic lifting style or instruction / equipment. :)

I haven't checked in here either and I have been here for a while! I am Stephanie! I live out in Fairfax, VA. Originally from NY but fell in love with DC and am certainly here to stay after I graduate from my Master's program at GMU this May. :D

My 1RM deadlift is 190+. I rep out 150 at 4 sets of 8 reps right now. Great job though. You already know this, but your back is definitely curved on the deads. I try to consciously think about flattening it when lifting, particularly such a heavy lift. Another thing, you might find you lift better with much different…