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Fe Fitness

Fe: Iron

"As iron sharpens iron, so one person sharpens another." --Proverbs 27:17

03/20/2023

My very first !

I committed to a Spartan race a little over a year ago. My original race was set for October in Nashville but I felt I wasn’t quite as prepared as I would like on top of straining my lower back the week before. I rescheduled my race to March in Atlanta and knew I had to follow through.

With a little more preparation (still not as much as I would like), I finished! I failed a few obstacles as expected and had to run a few penalty loops but—I finished!

A huge shoutout to who basically held my hand the entire way and slowed himself down so he could hang with me the entire way!

And yes, I’ve already signed up for my next !

02/13/2023

Grow, quads, grow!

Did you know carbs and calorie intake are just as important as protein when it comes to building muscle AND losing weight?

As a woman, I’ve been force-fed the idea that a low calorie, low carb diet is the best diet to “get rid of those chicken wings, tone that b***y, and slim that waist.” While lower calorie, low carb diets CAN and DO have a place for specific goals—i.e.: bodybuilding competitions, making weight for certain sports, etc.—these are extreme examples and to put it plainly, these diets are simply unsustainable for most people. I would even go so far as to say most “diets” are unsustainable for most people! I prefer to toss that term out and replace it with “eating to fuel your goals.”

As someone who has struggled with body dysmorphia, it’s hard to wrap my mind around eating certain types of food or eating more in general to reach goals. My logical brain knows I need food for fuel but thought distortions tell me the less I eat, the better. This is simply not true!

The average woman needs AT LEAST 1400 calories a day to function. Any lower than that can lead to low energy, reduced strength, reduced muscle gain, and makes it harder to make healthy food choices due to sheer exhaustion.

A rule of progress: 90% fuel, 10% exercise. Choosing to fuel your body properly is a huge key in muscle and strength gain!

02/09/2023

A little over a month until my very first (reacheduled by me) race in ATL. I am equal parts nervous and excited.

Thankful for my cardio buddy (Maverick) and encouragement (read: harassment) from . Can’t wait to get addicted to OCR and start running them on a regular basis (so says Micah)! 🤙🏻

09/07/2022

205 # up easy today! Still not the most I’ve lifted but 10 # away. Deadlifts are and always will be my favorite.

Just a NSV (non-scale victory) and an ugly butt squeeze today. 😂 If you want the good angles, you have to be willing to see the not-so-perfect ones. 💪🏻

09/06/2022

Morning run views…and of course my ever-faithful running partner. I have no idea who this dog belongs to but he joins me 9 times out of 10 when I run this loop. He only has three working legs but still outruns me 😅

09/02/2022

95lbs going up easy today! Video angle wasn’t the greatest but I feel weird recording in the gym 😅

Overhead presses have been an issue for me since having these last two babies due to my core strength. It’s hard to hold anything overhead if your core is a hot mess 🤪 I’ve been taking it slow and easy to keep from injuring myself further. I don’t believe you NEED core exercises in your daily routine—once or twice a week should suffice! If you are using correct form on your other exercises, specifically compound lifts such as squats, deadlifts, etc. your core is working for you to begin with.

However, some (like me) need core rehab to strengthen other lifts such as overhead press. If you’ve sustained a core injury or had babies, chances are you need core rehab! Learning how to brace yourself properly is key for success. 🔑 💜

08/31/2022

One month and a difference of maybe 4-5 lbs.

Slowly chipping away and still trying to focus on steady-state cardio. Love lifting so it’s hard to redirect my focus but it has paid off!

185lbs is going up fairly easy for me on deadlifts for reps and 155lbs for squats. I am getting a tad nervous about being ready for the Spartan race in a little over a month but I think just finishing it will be a success!

I cannot wait to see where I am in another month!

08/17/2022

When I started focusing on steady-state cardio three weeks ago, I could barely keep my heart rate below 180 while at level 5 on the stairmaster. Lifting is my go-to but sometimes I forget cardio is so necessary (even if I’m cursing the whole way through).

This past week, I can barely get my heart rate to 160 at the same pace. With only three weeks of consistency, I’ve brought my heart rate down 20bpms. No, I have not been running marathons. Yes, sometimes it’s hard. But consistency, regardless of intensity, will give you results. It doesn’t matter how long, it doesn’t matter how hard, just consistent work.

Last month, I could barely run a mile at a 15’00” pace. Now my pace is down to 11’00” and I can run farther than I could before. My short little legs are going places! Maybe not in the quickest time but I wilI finish the race set out before me. My prayer for you today is for you to find strength to carry you through the race you are running today!

08/11/2022

Not a PR but definitely the most weight I’ve pulled since before I was pregnant with my last two!

I’m not making much progress on the scale—something that is frustrating if you forget to measure your progress in other ways. I am, however: lifting heavier, feeling less out of breath while doing cardio, able to run more without stopping, fitting into my clothes better, and most importantly—feeling strong mentally, physically, and spiritually.

Sure, there are days when I think, “I can’t believe I signed up for a Spartan. I just had twins 10 months ago! I’m still not where I want to be.” But today, I know I am capable. I am healthy. I am better than I was yesterday.

Health is a forever commitment and we aim for progress, not perfection. If you are struggling today, my prayer for you is that you know you are capable. In your weaknesses, you are made strong by the One who breathes life into your lungs. May you hold onto the promise that He will sustain you through whatever trial you are going through—no matter how “small.” Have a blessed weekend!

08/06/2022

Trail run/walk with !

So the first mile was running…the last four, sporadic at best 😅

And he RUNS this trail on a regular basis maintaining an 8’00” mile or lower. 🥴

Nothing humbles you quicker than an uphill trail! I’ve preferred lifting over running for a while now but I think cardio work is definitely needed for the upcoming race! That view was worth the climb!

08/05/2022

✨ Callus Care ✨

Building up calluses from hard work is inevitable. But did you know you should actually take care of them?

Since returning “full time” to lifting heavy, my hands are getting used to the bar. If you’re not careful, calluses can tear thus taking time away from training to heal.

Here are a few tips for callus care:

1. Make sure you are gripping the bar correctly to avoid excessive callus build up. Aim for to grip it closer to your fingers as opposed to the center of your palm.

2. Soak your hands in warm water. Usually, after shower is a good time for the next step
3. Shave your calluses with callus razor. Don’t try to remove the entire callus at once—less is more!
4. Moisturize! Lotion is your friend to avoid dried-out calluses that tear easily.
5. Don’t wear gloves! Your hands can handle the lift, I promise. They will adapt with proper care. And if you need extra grip—use chalk!

A properly callused hand makes for happy lifting!

08/04/2022

I believe we take stretching for granted. Today was the first yoga flow I’ve done in MONTHS and it felt so good to take a break from lifting heavy to lengthen and strengthen those stabilizing muscles which are so very needed for…well, everything!

I was super sweaty by the end (Tennessee heat) and I burned close to 200 calories in 30 minutes! I’m rusty but I’ve missed this!

10 weeks to my first race!

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Conyers, GA
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