From Kara: "Hey, I have a couple of questions for you. 1. Am I supposed to do a different workout every other day or do I do the same one for the week? 2. And can I eat my eggs scrambled or fried? (if I use cooking spray) 3. And lastly (for now anyway) I was buying fat free miracle whip and it said there was high fructose as the second ingredient. Is that okay?"
My response (cuz it's the same no matter who asks it):
1. You can do a different workout or the same if you aren't ready to move on...move at your own pace.
2. Scrambled OR fried - wooooooooww!!! - the options you have!!
3. dilemma. The wise, healthy, fit man would say go for the fat not the corn syrup, but I say go for the corn syrup not the fat. Try the fat free for a year or so and then switch back to fat filled. Nothing will kill you. However - No mayo is best - although that WILL kill you! I do no mayo when I'm serious.
BTW - how is everyone? I miss you all. I got up at 3 a.m. the other day and it was cold and snowy and I thought "why am I not driving to Logan today?" And then I remembered it's because you have the videos - and don't need me anymore!!! How great for you and then how sad for me. Miss you all!
Wednesday, January 7, 2009
Tuesday, December 30, 2008
It's out!!!!
Okay everyone....This is Tamera Jensen ....I'm not sure if anyone from the original group is still looking at this blog but I thought you might want to know that the product is out there. Apparently the infomerical ran at 4:00 this morning on the comedy channel. Some people have even seen it! Mary Kaye is trying to get a schedule together so we will know when it's going to air. More info soon.
Monday, June 30, 2008
Surprise visit
I was needed in Logan on Friday, so I couldn't resist stopping by to see a few people. I sneaked up behind Tamera at her desk right during lunch time (I promise I wasn't just trying to be mean) and guess what she was eating? - a grilled chicken breast out of a zip lock bag! I was thoroughly impressed. None of you are surprised I'm sure, but I continue to be amazed and surprised by the level of commitment I see from all of you. Tamera inspires me.
Thursday, June 26, 2008
A word on pain...and more words on how amazing you all are!
I have been focusing on finding answers to your pain questions for the last month. I have asked wonderful coaches, physical therapists, athletes, and researched questions on the internet, in my medical books etc. The more I ask and learn, the more I realize I know so little. But isn’t that how all learning is?
I have a few answers for you. As we’ve discussed, muscle soreness means you worked the area, it needs to recover (rest, good food), the muscle will grow stronger and as it does your body will burn fat and your shape will change (in a good way). Pain, on the other hand, is to be avoided and when it occurs, it should be dealt with quickly.
Many women (not all) who are experiencing knee pain (including myself when I first started) may be doing the movements incorrectly. If you dip forward as you squat, bending at the knee, you are placing too much load on your knees with the repetitive and/or full range of movement. When you dip backward first as you squat, bending at the hips and leaning forward with your shoulders/chest, you are sharing the quadricep load with your glutes/hamstrings and shouldn’t feel knee pain.
One of the best lifters in our Team PINK group was having shoulder pain because of a slightly incorrect position holding the bar overhead. With a minor correction in positioning, it appears we may have eliminated her shoulder pain.
Shelli recently posted a comment I’m adding to the front page: “I have had painful heel spurs for the past year. I had a cortisone shot, shoe inserts and bought elevated blocks to stretch the heel and calf but nothing really helped until now. My main source of exercise has always been walking but I had to stop. I believe everything with the PINK program, the nutrition, stretching and exercising, has helped my feet immensely. I really enjoy the PINK workouts three times a week and I have just realized that I have been without heel pain for the past three weeks. I can actually get out of bed in the morning and walk without any pain.”
Positioning on these lifts is critical. Oh let’s get real, positioning on anything whether your trying to get big arms with bicep curls, or walking down the sidewalk with a bag a groceries, is critical. Improper positioning even in sitting, typing on the computer or sleeping, will create pain and more problems down the road. I see the end result here in the hospital – surgery. Improper positioning in the olympic lifts will be felt quicker than you can say “jerk it”!
Let’s review: Shoulders back (further than that! I can see you!), upper back tight, chest up high, face forward/up, back arched, butt out (further than that – I can still see you!), bend at the hips – stick butt out first as you bend. Do this with every movement – as you approach the snatch, the clean, the jerk, squats, as you sit down to eat, as you bend to get your pencil!
I am so impressed with your commitment level. You have persevered in spite of not only soreness, but pain! You group of ladies are amazing. I thought every one of you would quit when your feet started hurting…then the knees…but when I saw Jodi and Shannon lift in my gym the other night – I was almost in tears. You have really become beautiful olympic-style weightlifters! Absolutely beautiful. There are 4 female olympic lifters in Utah. Probably less than 100 nationwide. I believe it’s because no one has shown us this way to work out - provided a way for us to do this without leaving our families at home - and hidden from us how cool and beautiful these lifts are. You are supporting my theory every day. Your enthusiasm in learning these lifts and then doing them so beautifully – you are truly amazing. So thank you Icon and Scott Watterson for believing that more women than just little ol’ me would fall in love with this type of workout and for putting this program out there for everyone!
I have a few answers for you. As we’ve discussed, muscle soreness means you worked the area, it needs to recover (rest, good food), the muscle will grow stronger and as it does your body will burn fat and your shape will change (in a good way). Pain, on the other hand, is to be avoided and when it occurs, it should be dealt with quickly.
Many women (not all) who are experiencing knee pain (including myself when I first started) may be doing the movements incorrectly. If you dip forward as you squat, bending at the knee, you are placing too much load on your knees with the repetitive and/or full range of movement. When you dip backward first as you squat, bending at the hips and leaning forward with your shoulders/chest, you are sharing the quadricep load with your glutes/hamstrings and shouldn’t feel knee pain.
One of the best lifters in our Team PINK group was having shoulder pain because of a slightly incorrect position holding the bar overhead. With a minor correction in positioning, it appears we may have eliminated her shoulder pain.
Shelli recently posted a comment I’m adding to the front page: “I have had painful heel spurs for the past year. I had a cortisone shot, shoe inserts and bought elevated blocks to stretch the heel and calf but nothing really helped until now. My main source of exercise has always been walking but I had to stop. I believe everything with the PINK program, the nutrition, stretching and exercising, has helped my feet immensely. I really enjoy the PINK workouts three times a week and I have just realized that I have been without heel pain for the past three weeks. I can actually get out of bed in the morning and walk without any pain.”
Positioning on these lifts is critical. Oh let’s get real, positioning on anything whether your trying to get big arms with bicep curls, or walking down the sidewalk with a bag a groceries, is critical. Improper positioning even in sitting, typing on the computer or sleeping, will create pain and more problems down the road. I see the end result here in the hospital – surgery. Improper positioning in the olympic lifts will be felt quicker than you can say “jerk it”!
Let’s review: Shoulders back (further than that! I can see you!), upper back tight, chest up high, face forward/up, back arched, butt out (further than that – I can still see you!), bend at the hips – stick butt out first as you bend. Do this with every movement – as you approach the snatch, the clean, the jerk, squats, as you sit down to eat, as you bend to get your pencil!
I am so impressed with your commitment level. You have persevered in spite of not only soreness, but pain! You group of ladies are amazing. I thought every one of you would quit when your feet started hurting…then the knees…but when I saw Jodi and Shannon lift in my gym the other night – I was almost in tears. You have really become beautiful olympic-style weightlifters! Absolutely beautiful. There are 4 female olympic lifters in Utah. Probably less than 100 nationwide. I believe it’s because no one has shown us this way to work out - provided a way for us to do this without leaving our families at home - and hidden from us how cool and beautiful these lifts are. You are supporting my theory every day. Your enthusiasm in learning these lifts and then doing them so beautifully – you are truly amazing. So thank you Icon and Scott Watterson for believing that more women than just little ol’ me would fall in love with this type of workout and for putting this program out there for everyone!
Monday, June 23, 2008
You are the coach!
You have probably learned how valuable it is to share your knowledge (the K. in P.I.N.K.) with others. It not only helps them, but helps you become aware of what you are doing and why because you are now the coach.
We have a new team member. Here is a comment she made today: "I just did the first workout on the DVD this morning to see how it was. I used a wooden dowel that goes in my sliding door. ;) Okay, so [the workout] was really short, which I LOVE, but I don't think I could have gone longer anyway, my quads were SHAKING!! I had to grip the banister to get downstairs, it was funny. I LOVE IT!" - Beth
You've all been there. What is your advice for her?!
We have a new team member. Here is a comment she made today: "I just did the first workout on the DVD this morning to see how it was. I used a wooden dowel that goes in my sliding door. ;) Okay, so [the workout] was really short, which I LOVE, but I don't think I could have gone longer anyway, my quads were SHAKING!! I had to grip the banister to get downstairs, it was funny. I LOVE IT!" - Beth
You've all been there. What is your advice for her?!
You will love this homework
Now that you are a team of self-disciplined, hard-core weightlifters and have complete control of what you put in your body at every moment, you have developed the control and knowledge necessary to sit in a restaurant, surrounded by lists and plates of amazingly yummy food and make perfect choices for fueling your body. Here is your homework for the week...go out to eat! Here is how I recommend doing it this week:
1. Decide where and when at least one day in advance (2 days even better).
2. Log it in your book in advance.
3. Decide what general protein and what general carb (chicken and greens or fish and brown rice etc.)
4. Decide how much EXACTLY you will eat during the meal and how much you will take to go.
5. Decide in advance that you will not eat the bread/chips that come and how you are going to succeed in doing that.
6. Avoid breaded, fried, marinated meats. Avoid sauces, dressings. Ask for your dressing on the side and dip (ever so gently) your lettuce tips in for flavor.
7. As you look at your food once it comes, think of it as two meals and remember to take home what you have decided you would.
8. Post your comments and let me know how you did!!!
My choice - Ruth's diner up emigration canyon. I order the wonderful BBQ salmon salad that is very smart. Then I have to take the mile high biscuits home with an order of chocolate malt pudding I order off the desert menu and have them on my high-calorie day. Sooooo worth the wait.
1. Decide where and when at least one day in advance (2 days even better).
2. Log it in your book in advance.
3. Decide what general protein and what general carb (chicken and greens or fish and brown rice etc.)
4. Decide how much EXACTLY you will eat during the meal and how much you will take to go.
5. Decide in advance that you will not eat the bread/chips that come and how you are going to succeed in doing that.
6. Avoid breaded, fried, marinated meats. Avoid sauces, dressings. Ask for your dressing on the side and dip (ever so gently) your lettuce tips in for flavor.
7. As you look at your food once it comes, think of it as two meals and remember to take home what you have decided you would.
8. Post your comments and let me know how you did!!!
My choice - Ruth's diner up emigration canyon. I order the wonderful BBQ salmon salad that is very smart. Then I have to take the mile high biscuits home with an order of chocolate malt pudding I order off the desert menu and have them on my high-calorie day. Sooooo worth the wait.
Wednesday, June 18, 2008
You crack me up
I love you guys!!!
First things first - Ryan knows more about hair than anyone, so unfortunately (and I hate giving in to Ryan) I will have to reanalyze the whole mousse thing - or maybe I should just argue with him for the next 2 months - come to think of it that's more my style.
Secondly - I own the place! Shannon your kids are welcome in my gym if you ever have the inclination to bring them! I have a trike, plastic basketball hoop and baseball T, computer/internet and raisinettes on hand at all times. (I have a 3 yr old and a 17 yr old remember - the trike is for the 3, the computer for the 17 - they fight over the raisinettes). Don't leave them behind - include them - kids are why we are designing this workout for your home - they're our babies!
On that note - I can workout either Thursday afternoon before 6:00 p.m. or Friday anytime during the day or into the evening if that works for you all. Please, please all of you come! I love people who are as serious about working out as I am. Let me know soon so I can arrange my day job!
Mary Kaye - I'm not that smart. I really was just talking about Mousse. However, in thinking about it since, I've got even more craziness for you - mousse the food item is overrated as well! I mean really, if you are going to eat a yummy dessert, who wants a puffy, wimpy, barely-there dessert - give me something I can sink my teeth into! I want to be able to chew my chocolate! As you can tell, I take my high-calorie days seriously as well Shannon!
Teresa - keep it up girl!
Maleesa - anyone doing strength training should eat about 1 gram of protein per bodyweight per day - so a 200lb man should be around 40 grms protein per meal. And just like I've told you, he can go crazy on the dark green veggies. He should try to stay around 1 C. of brn rice or sweet potato, etc. for his carb per meal, but supplement with dark veggies. This, and increasing the protein intake should take care of that hunger thing. And don't get mad at him when his body morphs quicker than yours - he has a big metabolism/hormone/and lean muscle mass advantage. But the turtle won that hare/turtle race so you keep it up and beat him in the end.
Mona – I’ve asked Mary Kaye to follow up. You look great! Keep it up!
First things first - Ryan knows more about hair than anyone, so unfortunately (and I hate giving in to Ryan) I will have to reanalyze the whole mousse thing - or maybe I should just argue with him for the next 2 months - come to think of it that's more my style.
Secondly - I own the place! Shannon your kids are welcome in my gym if you ever have the inclination to bring them! I have a trike, plastic basketball hoop and baseball T, computer/internet and raisinettes on hand at all times. (I have a 3 yr old and a 17 yr old remember - the trike is for the 3, the computer for the 17 - they fight over the raisinettes). Don't leave them behind - include them - kids are why we are designing this workout for your home - they're our babies!
On that note - I can workout either Thursday afternoon before 6:00 p.m. or Friday anytime during the day or into the evening if that works for you all. Please, please all of you come! I love people who are as serious about working out as I am. Let me know soon so I can arrange my day job!
Mary Kaye - I'm not that smart. I really was just talking about Mousse. However, in thinking about it since, I've got even more craziness for you - mousse the food item is overrated as well! I mean really, if you are going to eat a yummy dessert, who wants a puffy, wimpy, barely-there dessert - give me something I can sink my teeth into! I want to be able to chew my chocolate! As you can tell, I take my high-calorie days seriously as well Shannon!
Teresa - keep it up girl!
Maleesa - anyone doing strength training should eat about 1 gram of protein per bodyweight per day - so a 200lb man should be around 40 grms protein per meal. And just like I've told you, he can go crazy on the dark green veggies. He should try to stay around 1 C. of brn rice or sweet potato, etc. for his carb per meal, but supplement with dark veggies. This, and increasing the protein intake should take care of that hunger thing. And don't get mad at him when his body morphs quicker than yours - he has a big metabolism/hormone/and lean muscle mass advantage. But the turtle won that hare/turtle race so you keep it up and beat him in the end.
Mona – I’ve asked Mary Kaye to follow up. You look great! Keep it up!
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