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Welcome to the world of maturing females! I swear someone just yelled that at me!!!

I came to realize a few months ago, that each year my body changes, whether i like it or not! It changes in weight. it changes in shape, and it changes in almost every aspect it can change. I keep asking myself the same question… WHY ME?!!

Well, lets see….

1. I’m almost 28. which means my bone structure is changing.

2. It’s not just me, it’s every woman changing from pre 20s to later 20′s early 30s. (and so on!)

I guess i knew this would happen, as I work with clients/athletes of all ages and sizes and go through the same things as them. They’ll say “emily I fit into these pants a few years back, and I can’t seem to fit in them now, but i’m leaner” … Yes… it’s all too familiar! I ask Matt the same question “Matt.. why aren’t these pants fitting me anymore! I wore them last year in off season” clearly realizing i’m setting myself and him up for an answer that is probably not going to go over well with any female or spouse! Of course i’m going to tell my clients something along the lines of “you shouldn’t be trying to fit into clothes you did a few years ago, or try to aim for the same weight as you were when you were 18! Its unrealistic” Yet why i do I sit back and expect myself to stay the same for ever? Disbelief? Perhaps, denial is more accurate i think!

As youthful yet maturing PRO figure competitor, i think it’s completely natural for the body to take this course of action, and completely natural for me to feel this way! I’m getting a more mature, feminine frame. My body is finally holding dense hard muscle, and i’m sure my bones are shifting to bring me into a normal “woman” stage of life. Not that it means that I’ll be ready to be pushing out babies, it’s just that my body is ready! Mentally is a different story, however i think we as women get way to hooked up on a “number” or a “size” instead of just clearly looking at ourselves in the mirror naked and accepting our body looks great as it is.

I focused last year on a number for show time, and it completely threw me off. A number i wanted to try to beat in my own weight. Was it smart? Absolutely not! Was it a learning experience.. absolutely! As my body matures, it’s going to change. That’s a fact!

It wasn’t until i looked in the mirror today (actually just a few moments ago) that i completely accepted “hey i look good” no matter what weight i am! (which btw, i am leaner than last years off season, but some how weigh more!!! hrmmmm!!) and am actually completely happy with my current state! It’s taken me a few years to learn to accept and actually like being “thick” as some of my friends call it! lol! Clearly meaning they like me with a little more weight. Something i would once take an offence to is now a compliment, as i can’t expect to look like “SHREDDER” all year long!  (want and expect are two different things here!!)

I think a big thing for young women who might be going through this same stage as myself right now is to know that its common, and no matter what weight you are, you need to be able to look at yourself in the mirror with little to no clothes on and be satisfied. If your old clothes dont fit you, go buy new ones to flatter and compliment your shape! I can’t tell you how many pairs of pants i have to buy 2 sizes bigger to fit my legs, and get every other aspect of them altered! Find a good seamstress.. she’ll be your best friend, and make the world of a difference! As time changes, so do people, bodies, fashion and your perception on your image!

Whether you have thick legs, wide hips, or a full booty that’s hard to fit into any pants… these are our genetics as women, and there is only one thing we can do about it, which is make the best of it, bring it’s full potential and accept the curves! Body image is huge in society, male or female. By learning to accept these changes, we’ll only become more aware of our bodies and accepting of changes to happen in the future!

Emily Sterling

Most people’s issue with exercise is mustering the motivation to go to the gym, start running and show up for a trainer on time. Everyone knows how much better they feel afterwards, but that still doesn’t always get us off the couch and into our workout clothes.

Obviously, we need to find out what works for us. Can we wake up in the morning? Will we be too tired after work? These things are no news to anyone. However, we are going about the whole process in the wrong way.

Like dieting, if exercise becomes something “we have to start tomorrow” or we have to drag ourselves to do because the doctor said so or to be thin and in shape, we’ll never incorporate it into our lives on a long term basis. No one likes “having” to do something.

The answer is to do exercise for the sole purpose of feeling better. Don’t make it something about counting calories or counting minutes on a treadmill. Find something that you can manage and that makes you feel better. Wouldn’t we all love to live on a beach so walking every day would be joyful instead of something we dread.

Like eating, exercise can’t be your best friend or your enemy. You weren’t “good” because you worked out, and you weren’t “bad” if you didn’t. Somehow, find a healthy relationship with exercise so you are happy to have it in your life. For me, yoga is my salvation. I used to spend hours on the treadmill or spinning class which made me manic, anything but relaxed, and I ate much more than usual because of the intense workout. Many people gain weight when they are working out like this because the increase in calories consumed exceed those burned.

This isn’t to say not to do cardio. It is only to say that what works for one may not work for another. Perhaps you enjoy swimming or walking to work. If you can commit to that a few days a week, you are bettering your life and not stressing because you can’t do something 5 days a week.

This week I did yoga almost every day. I’ve been under a lot of stress lately, and I actually crave it. Yoga is an inexpensive massage that gets your body leaner and more healthy than anything else I can think of. I like that I do it as a gift to myself and not a chore.

After a year of not getting on a bike, I took a spinning class the other day. I had so much extra energy, wanted to enjoy dance music and simply felt like it. Although it isn’t my exercise of choice, on that day it gave me what I needed. On vacation, I sometimes surf, snowboard or hike. Some weeks I’ll do nothing at all and let my body rest. I can handle these breaks because I have a healthy relationship with exercise and will always go back.

Find what works for you, makes you happy, isn’t a chore and that you can really incorporate into your life long term.

She completed the following:

• 20 body squats
• Run 100yrd
• Walk 50yrds
• Carry 2 buckets of water 40 yrds
• 20 jumping jacks
• Carry buckets back to start
• Lunges up hill with 20lbs
• 10 burpees
• Lunge back
• Sled squat 2 row w/25lbs for 40 yd
• Wall Ball bounces for 20 and then a rope drill

She did amazing and even ran faster than me at one point! She was  super focused and is probably ready to do it again!

Sorry for the late update but I have been so busy that I can only seem to find a time to update about once a week so y’all get the whole kit and kaboodle in one of two posts. Here are some good work outs for you that only take about 30-45 minutes. I have Rita do these plus cardio and diet. Join her on her blog – she has her daily updates and little tid bits for y’all!

Chest, shouders and triceps: All sets are done 3 times

Super set:
- Machine Chest press: 35lbs x 15 reps
- Lunges with back leg lift: 30 reps

Superset:
- Side/front lateral raises: 5 lbs x 20 reps
- Bench step ups: 20 reps

Superset:
- V-Bar tricep extensions: 40lbs x 15 reps
- Bench sit ups: x 15 reps

On Another day you can do this leg work out!

Legs:
Single Leg extension with both leg leg extension: 30 lbs x 12 reps on each side and then both legs together at 60 lbs for 10 reps.

Machine Glute extension: 45 lbs x 15 reps

Superset:
- 3 time squats: Sumo squats for 10 reps, shoulder width squat for 10 reps, close stance squat for 10 reps. 15 lbs used
- Bench abs: 10lbs x 10

Jump squats onto step : 10 reps

Superset:
- Lat pull downs: 50lbs x 15 reps
- Dumbbell Bicep curls: 12 lbs x 20 reps

Superset:
- Rope Face pulls: 40lbs x 15 reps
- Rope Bicep Curls: 20 lbs x 20 reps

Triple Set:
- TRX close row straight into TRX underhand row: 20reps
- Squat Kicks on punching bag: 20 reps

Bicycle crunches on the floor: 30 reps

Drop sets:
- Seated Dumbbell Bicep curl: 12, 10, 7.5 lbs till failure
- Seated Dumbbell Row: 12, 10, 7.5 lbs till failure

Here is Rita’s work out; she went through this well but her triceps gave out at the end.  She also did cardio before hand and you can read that on her blog as well. If you have any questions don’t hesitate to ask.

Rita’s Work out: 4 sets of each exercise!

Superset:
- Dumbbell chest press: 12.5lbs x 15
- Jumping jacks: 15 reps

Superset:
- Pushups on the smith machine: 15 reps
- Ski Jumpers: 20 reps

Superset:
- One arm arnold presses: 7.5lbs x 20 reps
- Double Crunch on the bench: 15 reps

Superset:
- Rope tricep extension: 20 lbs x 15 reps
- Rope overhead extension: 20 lbs x 15 reps

Precor ab machine: 40,50,60 lbs x 10 reps

I hope the day is treating you well! I am just catching up on the free work out posts for the KSAT 12 Fit For Life Challenge with my best friend and client Rita!

Day 3:

Superset:
- Dumbbell Row: 15 X 15lbs X 3 sets
- Cable Bar push down: 15 x 30lbs x 3 sets

Superset:
- Lat pull downs: 15 x 50 lbs x 3 sets
- Seated close grip row: 15 x 30lbs x 3 sets

Superset:
- Rope face pull row: 15 x 60 lbs x 4 sets
- V-bar curl: 15 x 30lbs x 4 sets

Superset:
- C-bar curl: 15 x 20lbs x 3 sets
- Dumbbell curl: 10 lbs x 3 sets

This training process is best done by super-setting exercises – such as a ball squat and a dumbbell shoulder press or bicep curl – keeping the mind and body responding quickly and to keep the heart rate up. Functional training also helps with balance and coordination; as people age they tend to lose these skills slowly, but by mimicking certain skills and activities they have an effective way of maintaining or even surpassing their previous balancing and coordination abilities.

Functional training is also important because these exercises promote core strength which not only helps with stability, but also posture and alignment. The core is an integral part of the body that sometimes gets neglected in exercise programs. Functional training is a double whammy so to speak – it builds strength in your core while in the same movement building strength in the targeted areas. People often hurt themselves by straining to pick up a heavy item, or twisting their backs. Functional training helps train your muscles in these similar movements, constantly working your abdominal muscles to assist with stabilizing your spine – helping to prevent injury!

Most women are not looking for big muscles or to be stage ready; they want to be lean, strong, and healthy.  Functional training provides just that if done correctly and with a sensible, clean eating plan.

If you’re looking to begin this type of personal training, let me know how I can get you started on the right path.