Pulling It All Together

Completed Workout B of the Turbulence Training 4-Week Bodyweight Program on Monday, including 3 sets of step-ups on to my weight bench (18 inches off the ground).

This was my first attempt at extended step-ups since being hit with my vestibular condition 14 months ago and admittedly, I was a bit nervous heading in to the workout. The step-ups were the first exercise in Monday's workout and it was a good way to kick things off. I got thru the exercise with no problem and completed the full workout within 25 minutes.

My quads are still screaming at me, but they're screaming a happy tune. Steps-ups have always been one of my favorite exercises and I'm looking forward to the point in time whereas I can begin doing weighted step-ups.

Did Scott Sonnon's Intu-Flow yesterday morning to help stretch out my aching muscles and today it will be back to TT Workout A.

My diet is another story. I'm staying with family out in New Jersey for a few days and have had a few too many temptations. Well, that deed is done and while I cannot turn back the clock I can pull things together moving forward.

I'll be heading to Whole Foods this afternoon to pick up a nice selection of fruit (wish there was a farmer's market out here on weekdays, but unfortunately they're only open on Saturday's) and salad fixin's.

On the nutrition front, while I need to limit my caffeine intake (caffeine increases my Tinitus, which is a symptom of the Meniere's) I'm toying with the idea of consuming a small dose of caffeine prior to my Turbulence Training workouts.

Why?

There's research that supports the theory of caffeine enhancing upper body strength in resistance-trained females.

Caffeine has long been thought to act as a central stimulant and to have effects on physical, cognitive, and psychomotor functioning in regards to endurance performance and anaerobic exercise. How caffeine impacts strength-power performance has been met with mixed reviews, but I find this latest research fairly compelling.

Methodology

In a randomized manner, 15 women consumed caffeine (6 mg/kg) or placebo (PL) seven days apart. Sixty min following supplementation, participants performed a one-repetition maximum (1RM) barbell bench press test and repetitions to failure at 60% of 1RM. Heart rate (HR) and blood pressure (BP) were assessed at rest, 60 minutes post-consumption, and immediately following completion of repetitions to failure.

Results

Repeated measures ANOVA indicated a significantly greater bench press maximum with caffeine (p ≤ 0.05) (52.9 ± 11.1 kg vs. 52.1 ± 11.7 kg) with no significant differences between conditions in 60% 1RM repetitions (p = 0.81). Systolic blood pressure was significantly greater post-exercise, with caffeine (p <>

I've been struggling through my push-ups recently. Whereas I used to be able to crunch out 25 - 30 full military push-ups right now I'm struggling to get thru 8 in good form. I'm curious to see if incorporating a moderate dose of caffeine pre-workout helps.

Results to follow.

Train hard; stay strong.

Peace.

Susan

Airex Balance Pad = Great Glutes

Back in August 2009 I wrote a review on the Airex Balance Pad, a training tool I was introduced to when I first started Vestibular Therapy.

The Airex Balance Pad is by far my favorite toy when it comes to unstable surface training as unlike other devices (which will remain nameless here), it mitigates your risk of injury (you're not going to go flying off this thing).

In perusing the piles of research that have piled up in my home office I came across research in the December 2009 issue of the Journal of Strength and Conditioning Research that supports unstable surface training when training the gluteus medius.

The research compared double limb stance squats to single limb squats and not surprisingly, found single limb squats placed more demand on the gluteus medius. The research also found exercises performed on an Airex cushion produced greater EMG values as compared with a firm surface.

If you're a runner experiencing lower limb injuries, weak glutes may be a likely culprit and incorporating single leg squats on an Airex Balance Pad should be a consideration for your workout routine.

Oh, and to keep myself honest, this weekend consisted of Workout A of the Turbulence Training 4-Week Bodyweight Program, Intu-Flow, and a 20-minute stint on the incline trainer.

Train hard; stay strong.

Peace.

Susan

Hello Again

It's hard to believe it has been a month since I said "farewell". Overall, it's been a whirlwind few months with the passing of my Great Aunt (105 years of age!), my Mom taking a fall that has resulted in her moving back up North (at least for now), my having to go back for vestibular therapy, a gas leak in my apartment (I still do not have a kitchen ceiling!) and preparations taking place for a bathroom renovation beginning in September.

In other words, life has been happening.

It's now also 14-months since I was diagnosed with Meneire's disease, which totally threw me for a loop not only in learning to cope with the ups and downs of the condition, but finding a balance with my diet and exercise. Quite frankly, at this moment I'm in pretty bad shape.

So, what better time to dust myself off and kick-start a new beginning?

I'm not certain at this point how much of a role my blog will play in to this. When I launched Catapult Fitness Blog back in April 2008 I was probably the fittest I've ever been, working towards my Fitness Nutrition Certification and quite honestly, feeling alot like Wonder Woman. I entered 2009 with the goal of landing a job as a fitness model.

Clearly, alot has changed since then.

As I said in my last blog posting, life is a series of journeys. I realize now that my journey at this point in time is to pick myself up and start re-focusing on my health and fitness goals.

Dietary changes will definitely be in the works over the next several weeks as will kick-starting my workout regime.

My vestibular therapist won't let me run intervals but we've agreed that walking on the Incline Trainer (2x/week) is a-OK. I'll also be starting the Turbulence Training 4-Week Bodyweight program (3x/week) and Scott Sonnon's Intu-Flow (2x/week).

It may sound like a lot for someone still in 'recovery', but I think it's do-able. Obviously, I may make adjustments based on how this workout impacts my balance therapy.

For now, my starting point is as follows:

Weight - 127 lbs
BF % - ~ 28%

Wish me luck!

Train hard; stay strong.

Peace.

Susan