Age: 26 State: WI
Experience: Iron Woman
Age: 46 State: NY
Age: 29 State: NY
Age: 22 State: CO
Age: 26 State: CO
Age: 25 State: WI
Age: 34 State: WI
Age: 32 State: WI
Annie Weiss has found her balance through a healthy combination of fitness and nutrition. As Dirty Girl’s fitness ambassador, she will use this space to lead you through a weekly session of training that will help you not only prepare for your Dirty Girl event, it will help you find a better balance in your own life. Feel free to message her on this blog or email firstname.lastname@example.org
Before Dirty Girl, I checked out the obstacles on the website to see what I was up against. When I rolled my mouse over The Hangover to see tires hanging, I thought, ‘ooooh my goodness, this is ridiculous.’ I wasn’t too sure how this obstacle would work, or really how to prepare for it. I decided building upper body strength would be my best bet. My typical routine is to weight lift, just focusing on my upper body, 3 times per week. It sounds easy, but as a cardio junky, I don’t always get in my weight training. I made a point 3 weeks before DG to weight lift in order to successfully complete this obstacle.
Before picking up a weight to work any muscle in your body, stretch or warm up….5-10 minutes. I would do 1 exercise each for my biceps, triceps, and chest. Typically a bicep curl using a body bar and triceps extensions using a weight machine; but push ups or triceps dips work great too – really efficient and cause a nice burn!
This obstacle seems to use your shoulders and abdominals most. I incorporated 2 different shoulder exercises – an upright row and an overhead lift, both using the body bar. Sets for me are 12-15 for 3 times. If you are not accustomed to weight training, 1-2 sets at 8-12 reps will get your muscles burning and working…ready for the obstacle. Abdominals will help you through this obstacle as well. I like to do side bends using a single weight, basic abdominal crunches on the mat, and the ever so hated PLANK (don’t forget the side plank too!). The plank will work not only your upper abdominals, but the lower abdominals that sit under your belly, which we always forget about. Definitely an intimidating obstacle, but TOTALLY one any DG can overcome.
Vitamins …Do Athletes Need More?
This is one of the top questions I am asked when consulting athletes, because like most people, athletes want to perform at the highest possible level and do their best. Does that mean taking more or higher doses of vitamins/minerals…or supplements? NO. But if you are questioning your vitamin and mineral intake, or have any symptoms you find are a result of lack of nutrients from your diet, you need to consult your doctor.
Many women are health conscience and try to consume a variety of foods. If you eat fruits and vegetables on a regular basis, and are not a vegetarian, you more than likely get enough vitamins and minerals in your diet…you would not need supplements or even a multivitamin. From a consumer point of view, you are better off buying tasty fruits and veggies than a pill or powder! Even as an athlete, vitamins and minerals will be consumed in your food…the idea of “more” or “extra” or “mega dosing” is unnecessary. It will not help your performance. In an earlier blog, I mentioned my top 10 food picks…which are jam packed with vitamins and minerals – super important to the athletes’ body. Eat those foods, and you wouldn’t need a supplement. OK, but what if your doctor says you do? Or you are a vegetarian? Or maybe you just want to know more of the facts….
There are 2 types of vitamins – fat soluble and water soluble. The fat soluble vitamins are: vitamin A, D, E, and K. Right now, the media has made vitamin D the new HOT vitamin to supplement, but there is something you should know….Fat soluble vitamins can cause toxic reactions if taken in excess. Are you taking too much? Well, if you consume foods that are high in, for example, vitamin A and then take a multivitamin and then take vitamin A supplements (because the container for that supplement said it would make you perform better) twice a day, yes, you will see toxic reactions….headache, nausea, vomiting, and in horrible cases, birth defects and changes to your hair, skin, and nails. Vitamin D can be obtained from the sun during certain parts of the year, and is very common in foods….just drink your milk every day! Vitamin K is in your green leafies…so eat a salad or cut up some veggies with dip as a snack, and vitamin E….eat a handful of nuts or toss some seeds on your salad. WHALA! Your fat soluble vitamins, in adequate amounts, without spending the dollars on pills or powders.
On to water soluble vitamins…vitamin C and B-complex vitamins, like B12, niacin, and riboflavin to name a few. Water soluble vitamins, if taken in excess, will not cause toxic reactions; rather, it will be eliminated in your body wastes. Why pay more for vitamin C supplements…cause you think you won’t get a cold, right???…EAT YOUR VITAMIN C….all citrus fruits are high in C, cantaloupe, grape juice, strawberries, and papaya are also among the highest C foods. B-vitamins are your energy producers and typically these are the one athletes toy with in mega doses. If you are a vegetarian, first check out your lab work from your doctor, and then yes, a multi-vitamin or B-complex supplements may be needed. FYI – meats, eggs, milk – your protein sources – are high in B-vitamins, but for the vegetarian, it can be found in legumes and beans and must be paired appropriately with a carbohydrate source such as rice.
Vitamins are SUPER important for the functions of your body, whether you are an athlete or not. Just to name a few….vitamin A is crucial for eye functioning, vitamins A, D, and C help keep your teeth strong, vitamin E aides blood cells, Vitamin K affects blood clotting, and vitamins A, C, B6, niacin, and riboflavin keep your skin healthy. So yes, vitamins are essential for everyone!…but probably not in mega doses. Eat a variety of foods every day and your body will be happy!
September 9th, 2011
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