• Home
  • Privacy Policy
  • Contact Us

Pixie Booth

  • Home
  • Cardio
  • Fitness
  • Health
  • Nutrition
  • Strength
  • Workouts

You’re Tougher Than You Think (How To Get Better Results)

By Pixie

You’re tougher than you think. And I’ll show you.

And when I show you, you’ll get it and understand how knowing this truth will assist you achieve great results from your training.

“I had no concept how tough I was!” That statement doesn’t get old. When I’ve heard a woman voice that at the end of a challenging set or gunning for a new personal best, I’m satisfied.

My preliminary session with a woman over 10 years ago still sticks in my mind. She was squatting 95 pounds for 10 reps. She told me, “I’m stuck. I can’t get past that tenth repetition.” After completing her warm up I loaded her bar to 95. I advised that she not count reps and concentrate on nailing all reps perfectly; I’d let her know when to finish. She seemed confused and worried but I reassured her she was able to stop at any time.

After muttering, “I suppose this is what I’m here for,” she jumped under the bar and got to it. “Don’t count reps. Concentrate on each rep,” I told her. She easily banged out 10 reps. “You’ve got a couple more in the tank,” I encouraged her. 2 more later she stopped to take a breath. “They were smooth and easy. How about a couple more?” She squatted 3 more smoothly.

“That was over 10, wasn’t it?” 

“Actually 5 plus!”

“Seriously? I didn’t know I had that in the tank!”

Move Out of the Way

She had it in her mind that she was immobile at 10 reps with 95 lbs. However by concentrating on individual reps and the way it felt, she understood that she was more than capable continuing past the point she regularly would stop.

The final 5 reps were a challenge however they were attainable, as she showed herself. She was sore following that training session, but that is totally acceptable.

The next day she squatted 95 lbs for twenty repetitions.

This didn’t happen because she got amazingly strong within a short period of time; she pushed herself hard. Instead of stopping when it hurt, she knew she could power forward and crank out another smooth rep. If she was aware that she could always get another repetition — without poor technique — she would go for it.

This was done to demonstrate to her she was tougher than she thought. I did the same thing with other movements such as the Romanian deadlift, and the dumb-bell bench press. She promptly cruised past previous personal bests and made new PB’s.

All because she understood how tough she was, and what she was actually able to do.

Not everyone is able to do this, as there is some pain involved. There is nothing straightforward about a hard set of squats or deadlifts — finishing a set when you only able to complete 1 or 2 more reps. When your head is yelling, “No more, this hurts!” but you feel you’re able to do more, so you continue.

Those that are prepared to push their bodies and minds, to determine what they’re able to do, to accept the discomfort, reap the rewards.

The 3-Movement Workout

After warming up you carry out one all-out set for press-ups, foot-elevated split-squats, then inverted rows.

The Pathway:

  • Carry out two to three warm-up sets to get you ready and help you choose a weight, that permits you to carry out about 12-15 tough reps.
  • Perform one maximal set for each movement.
  • Carry out each set to failure: The main take away here is that you can’t do any more reps. Be honest with yourself! With split squats, your legs will get fatigued and burn, and your head will tell you enough, but chances are you can carry out more volume without sacrificing technique. You need to commit, and focus despite any physical challenges. (Clearly don’t train with an injury or the wrong pain.)
  • Carry out as many reps as you can, and take no more than one to two seconds after the final reps.
  • Every single rep must look as close as possible to the first: Use the same range of motion and technique.

The Exercises

1) Push-up or elevated push-up

You can either carry out regular press-ups or feet up press-ups using a barbell set in a squat rack. For the all-out set you need to figure out a variation that permits you to carry out about 12-15 reps; use the warm-up sets for this purpose. (If normal press-ups are too easy then do deficit press-ups, or increase the height of your feet.)

Carry these out with a controlled and full range of motion. The chest should touch the ground, or bar if doing these in a squat rack, on every rep.

2) Rear-foot-squat

Other variants are regular split squats, or a regular leg press.

I like the split squat or rear-foot-elevated split squat: You can make sure they are tougher by holding dumbbells. Carry out 2-3 warm-ups, add weight as you require so you can carry out around 12-15 reps, and do a single all-out set to technical failure.

3) Inverted row

I recommend the inverted row. Here’s a tutorial for this exercise:

Your chest needs to touch the bar on all reps. Carry out 2-3 warm-ups to select the correct height so you can carry out around 12-15 reps. Then carry out one maximal set.

The above movements were selected as you can quite safely push them maximally.

This three-exercise workout will make it clear to you you’re stronger than you think you are.

Filed Under: Uncategorized

Disliking your body a little less

By Pixie

“Ugh, I hate my thighs.”

“I hate seeing this flab on my stomach.”

“I need to work out more because I hate how my arms look in tank tops.”

Ask almost any woman if there’s a part of her body she’d like to change or improve and you’ll likely receive an immediate reply. Perhaps you’ve said something similar to the comments above about your body at some point (or even today).

Do you want less fat, more muscle definition, to fit into that favorite pair of jeans?

Start by disliking your body a little bit less. Sounds crazy, I know. But it works.

To build a better-looking body, or one you simply feel great occupying, the magic happens when you change your perspective from what most people do to something that’s actually helpful.

When you transition from thinking things like this: “Ugh, I have to work out more and eat better because I hate how my body looks.”

To thinking like this: “I’m going to work out and eat well to feel incredible, to get stronger, and to invest in my health.”

Transitioning from the former mindset to the latter makes the process of building a healthier, better-looking body enjoyable. Working out and eating well becomes something you get to do and is no longer something you have to do. What you do to feel good instead of what you do because you dislike your body.

Many women dive headfirst into a bottomless pool of body hatred — they think hating the fat on their butt or thighs is useful fuel to transform their body. But it’s not. Trying to “hate your way” to a better body turns exercise into punishment and can lead to an unhealthy relationship with food from trying to avoid “bad foods” and vowing to eat only “diet-friendly,” good foods.

Self-improvement is good. Trying to hate your way there is not.

You’re entitled to feel good about yourself. Reaching a particular body shape, size, appearance you desire isn’t a prerequisite.

Remove all disgust and dislike from the equation. Rephrase the statements you make about your body.

Go from this: “I’m very weak.” To this: “I’ve got great potential to get a lot stronger.”

From this: “I need to lose a lot of fat.” To this: “There are a couple changes I can make that will lead me in the direction I want to go.”

From this: “My genetics suck and make achieving any results extremely hard.” To this: “I know it’s tougher for me to get the results I want, but knowing that is good so I can take action. With patience and persistence I can make excellent progress.”

Think about the self-talk you engage in. What do you frequently say to yourself about yourself? How can you rephrase those comments into something helpful and productive? If you’re accustomed to the not-so-nice self-talk, meaning, you’ve been saying unkind things about your body for years, or decades, this isn’t a quick fix. Be vigilant in catching these comments, and immediately rephrase them.

If you feel like you’ve been fighting against your body, adjust your perspective so you can more effectively get positive results. Forget about trying to get rid of the fat on your stomach or legs or other parts you may dislike and focus on doing things that are enjoyable, or at the very least, empowering.

Go to the gym to get stronger, not to burn calories.

Eat more of the foods that make you feel great and give you energy and help you recover from workouts; don’t obsess over foods you should eat less of or vow to avoid foods that can be enjoyed in moderate amounts.

Ditch the avoidance mindset that accompanies most diets (“I shouldn’t eat that”) and choose to focus on eating more lean-protein sources, more lower-calorie, high-volume foods like veggies, fruits, and whole grains.

Celebrate all victories along the way instead of glossing over them and obsessing over how far you still feel like you have to go.

You’ve likely discovered how ineffective fighting against your body can be. Why not try something different? Something empowering.

Filed Under: Health

Latest Vitamin Shoppe Deals

By Pixie

 Vitamin Shoppe 
DealDescriptionSee it
POPSICLE✓Verified
$10 Off Every $50 You Spend
mikes-hand-e1438426938999

Filed Under: Nutrition, Shopping, Strength

Latest Shein Deals

By Pixie

   
DealDescriptionSee it
REVIADD15
✓Verified
Extra 15% Off Sitewide
mikes-hand-e1438426938999
purplejayne15✓Verified
15% Off Your Purchase
mikes-hand-e1438426938999
ALK30✓Verified
$30 Off $169
mikes-hand-e1438426938999

Filed Under: Shopping

Latest Romwe Deals

By Pixie

Romwe Coupon Codes 
DealDescriptionSee it
REVIADDL10✓Verified
10% Off $39+
mikes-hand-e1438426938999
BUYBUY3

✓Verified

$3 Off $29+
mikes-hand-e1438426938999
Get Deal✓Verified
Up to 90% Off With Amazing Sale + Free Gift Sitewide
mikes-hand-e1438426938999

Filed Under: Shopping

Latest Homary Deals & Specials

By Pixie

Homary Coupons & Promo Codes 
DealDescriptionGo
See Deal✓Verified
Free Shipping
mikes-hand-e1438426938999
See Deal✓Verified
Special Offers, Sale Alerts and More
Sign up with your email address to get special offers, sale alerts and more.
mikes-hand-e1438426938999
See Deal✓Verified
Earn 1 Point for Every $1 Spent
mikes-hand-e1438426938999

Filed Under: Shopping

Country Inns & Suites

By Pixie

Country Inn & Suites By Radisson Coupon Codes
 
DealDescriptionSee it Now
See DealUp to 30% Off Bigger Savings Happen When You Book Ahead
mikes-hand-e1438426938999
See DealUp to 20% Off The Standard Rate at Participating Hotelsmikes-hand-e1438426938999
See DealUp to 25% Off When You Book Early
mikes-hand-e1438426938999

Filed Under: Uncategorized

Potpourri Coupon Codes

By Pixie

Potpourri Coupon Codes
 
DealDescriptionGo
Get DealHoliday Shopping 100+ New Arrivals at Back In The Saddle
mikes-hand-e1438426938999
Get DealSerengeti - Over 100 New Items Just in Time For The Holidays
mikes-hand-e1438426938999
Get DealNorthstyle Outlet Sale Save Up to 60%
mikes-hand-e1438426938999
Get DealView All Sale Items Available at Magellans
mikes-hand-e1438426938999
Get DealCatalog Favorites - Save up to 60% off Salemikes-hand-e1438426938999
Get DealGet $20 CASHBACK on any purchase you make today with Potpourri Giftsmikes-hand-e1438426938999
Get DealGet $20 Cashback on Any Purchase You Make Today With In The Company of Dogs ...
mikes-hand-e1438426938999
Get DealUp to 60% Off at Whatever Works Outlet
mikes-hand-e1438426938999
Get DealGet $20 Cashback on Any Purchase You Make Today With Expressions By Trying Savings ...
mikes-hand-e1438426938999
Get Deal100+ New Arrivals at Natures Jewelry
mikes-hand-e1438426938999
Get Deal100+ New Arrivals at Young Explorers
mikes-hand-e1438426938999
Get DealGet $20 Cashback on Any Purchase You Make Today With The Pyramid Collection ...
mikes-hand-e1438426938999
Get Deal60% Off Sale Items at The Stitchery
mikes-hand-e1438426938999
Get DealCountrystore Get $20 Cash Back at Checkout
mikes-hand-e1438426938999

Filed Under: Uncategorized

Wristbandexpress Codes

By Pixie

Wristband Express Coupon Codes
 
DealDescriptionGo Now
See DealExtra 10% Off Your First Purchasemikes-hand-e1438426938999
See DealCheap Tyvek Wristbandsmikes-hand-e1438426938999
See DealFree Shipping
mikes-hand-e1438426938999

Filed Under: Uncategorized

Power Systems Deals

By Pixie

Power Systems Coupon Codes
 
DealDescriptionGo
See Deal15% Off Power Systems Branded Products + Free Ground Shipping
mikes-hand-e1438426938999
See Deal20% Off $99 + Free Shippingmikes-hand-e1438426938999
See DealFree Shipping on Orders Over $99
mikes-hand-e1438426938999

Filed Under: Uncategorized

Next Page »

Sharing

facebooktwittergoogle_plusredditpinterestlinkedinmail

Remarkable “Before & Afters” That Have Nothing to do With Fat Loss

July 13, 2015 By Nia Shanks

What do the majority of women’s fitness before and after photos have in common? They’re all about weight loss—someone was “bigger” in the before photo, and they’re smaller (or at least leaner) in the after. Not that there’s anything wrong with people wanting to lose weight to improve their health, feel more confident, or to […]

The Nocebo Effect: Are You (Unknowingly) Thinking Your Way to Failure?

July 13, 2015 By Nia Shanks

A patient taking part in an experiment is told her new medication may have symptoms such as nausea, stomach pains, and loss of appetite. Four weeks later when she revisits her doctor for a checkup she complains of nausea, stomach pains, and loss of appetite. “The side effects from this medication are terrible,” she groaned. […]

Break Free from the Ugly Side of Health and Fitness

July 13, 2015 By Nia Shanks

The health and fitness industry has done a fantastic job of making women dislike their bodies, and themselves. Browse the health section at your local bookstore, scroll through social media feeds of fitness professionals, glance at fitness magazines in the checkout aisle of the grocery store. It’s abundantly clear what modern health and fitness is […]

The Chocolate Protein Shake That Actually Tastes Like a Milkshake

July 13, 2015 By Nia Shanks

How many times have you tried a “healthy” recipe that boasted it tastes just like the real thing! only to be immensely disappointed…again? My list of never-make-this-food-abomination-again recipes is a lengthy one; I don’t care if it’s healthier than the original recipe it impersonates because if it tastes terrible, it’s not worth eating. Plus, that perpetuates the […]

Squats Don’t Work Your Glutes (Because You’re Squatting Wrong)

July 13, 2015 By Nia Shanks

“I like getting stronger with squats, but they don’t work my glutes,” she said. She went on to perform a set of barbell squats and my initial assumption was correct: she wasn’t squatting correctly. That is why she thinks “squats don’t build glutes.” It wasn’t the exercise that was the problem; it was her execution of the […]

Disordered Eating No Longer Controls Me, But That Doesn’t Mean I Never Struggle

July 13, 2015 By Nia Shanks

I’m no longer captive to disordered eating. But that doesn’t mean I never struggle or feel the tug of old, destructive habits. Like a scar from a sutured wound leaves a permanent reminder of the event, so too did my stint with obsessive eating habits create a lasting mark on me. It fades with time, […]

Here’s the Simple Guide That Shows You How to Eat Healthy

July 13, 2015 By Nia Shanks

Does it ever feel like you spend way more time than you should have to thinking about food? What you should eat and shouldn’t eat; how many meals you should eat; are any foods best for fat loss; what’s best for improving overall health; is there such a thing as an all-you-can-eat peanut butter diet; are total calories or […]

Forget Fat Loss

July 13, 2015 By Nia Shanks

The goal of fat loss isn’t (usually) the problem. It’s the mindset that often evolves from a seemingly never-ending fat loss pursuit. Fat loss isn’t executed as a simple objective, structured process that lasts for a designated time — it gradually morphs into a definitive, emotionally-fueled, all-consuming infinite lifestyle. This unrelenting, long-term focus on fat […]

The Huge Problem With Guilty-Pleasure Foods

July 13, 2015 By Nia Shanks

“What are your favorite guilty-pleasure foods?” the interviewer posed. “I don’t have ‘guilty pleasures,’” I retorted before continuing, “I refuse to experience guilt or shame from eating food.” My answer was received with a stunned silence. Clearly this wasn’t a response she’d ever received to the common, playful question. And I had just sucked all […]

Eating in Moderation: How to Do It Right

July 13, 2015 By Nia Shanks

Eating in moderation is a noble goal. Too bad most people suck at it. What does it mean to “eat in moderation”? We must define it if we’re to practice it properly. The definition varies widely depending on what beliefs someone has about nutrition, but here’s a simplified answer that’s void of stupid nonsense (calling any food […]

Copyright © 2023 · Metro Pro Theme On Genesis Framework · WordPress · Log in