Workout

Sculpting the Body as a Masterpiece, Sweating Against the “Masculine Domination”

La Bèstia, FFG and Fitbabe met for Lift and Bitch on a Friday night...the last lift together before Christmas. #fridaynightfreakparty We decided to train legs...and normally, for anyone to SQUAT heavy after a long day , and week, one needs to dig bit deeper to muster up the energy for a successful workout.

We managed to get it all done before the gym closed early..

Here's the workout: ( we only had 45 minutes to smash this workout)

#quadzilla

A1) Squats 5x5/5/3/3/3 - we added weight every set. Isa topped out at 185lb and Deanna was happy with 135lb for 3 - Lianne did 115lb Earlier in the week with Dr. Ironcore (Andrea) so she didn’t feel like doing heavy squats tonight! 🏋🏻‍♀️

A2) Kettlebell goblet squats 4 x12- heels elevated - for the pump

B1) Split Squats 4x10 each leg B2) SS with Leg Extensions 4 x 12-15

C1)Dumbbell Squat jumps 3x20- holding the dumbbell between your legs

D1) Barbell walking lunges progressively adding weight- x15 each leg x 12 x10 x8

50/60/70/80lb

Converstaion included our thoughts on our collaboration that we Filmed at the University of Alberta on Wednesday. We were super happy with the way the video's were taken by an amazing and talented Canadian Visual Artist and Filmmaker called Kyle Terrence. http://www.kyleterrence.com/

We were able to show case the beauty and the beast like qualities a female depicts in the weight room. We demonstrated intense, heavy exercises while reciting quotes chosen by Isa.

Lifting heavy weights is not pretty. In fact, many of the images portray ugly faces, sweaty bodies, creases and curves of our bodies in unflattering positions.

There will be no editing, no photo-shopping, no filters.

I know that this performance will not interest the general population. I am aware that the physical culture is deemed weird, strange, and narcissistic.

If you find it gross, you simply are not our audience and this performance IS NOT FOR YOU!

We are only expressing the love we have for lifting weights. It’s about the journey to gaining muscle. It’s about the discipline and dedication it takes and we do not really care if we look weird. We are not trying to look pretty while doing so. 😂

I will leave you with a quote that I feel will resonate with many women. This quote was being read out loud while Isa performed HEAVY LATERAL RAISES TO FAILURE. I call them "reps to death"..... "A woman’s face must be made up, that is to say, made over, and so must her body: she is ten pounds overweight; her lips must be made more kissable, her complexion dewier, her eyes more mysterious. The “art” of makeup is the art of disguise, but this presupposes that a woman’s face, unpainted, is defective […] The strategy of much beauty-related advertising is to suggest to women that their bodies are deficient; but even without such more or less explicit teaching, the media images of perfect female beauty that bombard us daily leave no doubt in the minds of most women that they fail to measure up. The technologies for femininity are taken up and practiced by women against the background of a pervasive sense of bodily deficiency; this accounts for what is often their compulsive or even ritualistic character. The disciplinary project of femininity is a “setup”: it requires such radical and extensive measures of bodily transformation that virtually every woman who gives herself to it is destined in some degree to fail"

Schicktanz, Silke (2007) “Why the way we consider the body matters– Reflections on four bioethical perspectives on the human body”

I am not sorry I began my career in the weight room...it has given me such a gift. Competing in bodybuilding taught me so many lessons in which I use daily, and most of all, it brought Isa and Lianne into my life, which is the best gift one could have. Female bodybuilders have a special bond.

We will resume Lift and Bitch Sunday, Dec 30.

We hope you enjoy the workouts if you are doing them with us.

Merry Christmas.

Feminist Figure Girl, La Bestia, and Fitbabe

“Say yes and you'll figure it out afterwards.” ― Tina Fey

Quick little check in over here at Deanna Harder Fitness. So, I am saying yes. But first, HYPERRRRTROPHY.

"Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. The most common type of muscular hypertrophy occurs as a result of physical exercise such as weight lifting, and the term is often associated with weight training."

I obviously like the sound of that. So, why is it so scary and embarrassing for many women to tell others that they want to get bigger, like, ON PURPOSE?

I was the girl who did cardio ON PURPOSE to get and stay smaller for 20 years, almost half my life. I see dozens of women and men in the cardio section of the gym still doing that, staring at their phones, counting the minutes and calories they have burned until they are allowed to stop. I am done with that.

I stepped away from the dreaded cardio machines in 2014 and never looked back. The most time I spend on any cardio machine now is 20 minutes, and even that feels long. If I was to train for endurance again, it would be cycling or rowing as they are actually sports. Treadmill intervals for 60 minutes and weird elliptical machines that make my feet fall asleep are not very "sporty". They were used by myself to expend precious calories which by the way, my poor aching body had very little of for a very long time. Putting my body through that seems so cruel and unusual now.

So, HYPERRRRRTROPHY.. is the word that sounds so very sweet rolling off my tongue. Just say it with me...purrrrrrrrtrophy. Thanks Jen Sinkler. https://www.jensinkler.com/queen-accessories/

I am doing a 5 day split for the next 3 months. It will look something like this.

Day 1: Legs * squat focus

Day 2: Delts

Day 3: Back -biceps

Day 4: Legs again- *deadlift focus

Day 5: PEXX-triceps

Day 6: Sprints or Met CON

Day 7: Rest and float tank.

Let me BUILD THIS BODY and see what I can do!

Oh yeah, the float tank! I started FLOATING. It is amazing. As a woman who can't shut her brain off, ( I have ADHD) it was something I was really interested to try. You experience, well, NOTHING. People float to relieve stress, recover from injuries, eliminate chronic pain, and lower blood pressure.

They say everything you experience from floating comes from within yourself. Your mind is actually able to be free to explore your thoughts and creativity. With nothing to distract you, many personal insights may occur.

DID THEY EVER!

I left the float tank and had a revelation to sell my condo. I need a change. I am turning 40 in 6 months and I can't be living where I am. I feel stuck and have been for a while. I just couldn't seem to get out of my own way. I do not know where I am going to live, but I am taking the advice of the inspiring actress and comedian Tina Fey and am saying yes and figuring it out later. I had a realtor who is also my awesome client Deidre come over to make some suggestions. I have an appointment with the bank to talk about my mortgage, and am now going to start cleaning, sorting and staging my condo for sale. That is THAT!

So, if you are in the Edmonton, Canada area and need a downtown 1 bedroom condo, let me know!

So, there is a little update. I am still smashing the weights, eating my protein, and training the most amazing bad ass clients ever. I have my goals for the next 3 months to get jacked up and then turn 40 with a healthy mind and body...and to be living in a fabulous new home!

Have you ever just said yes without a plan? What are some scary things you are trying to accomplish right now? Hit reply and fill me in. I would love to know!

xFitbabe

“Say yes and you'll figure it out afterwards.”

Tina Fey

#SSIF How I do Fitness Plans!

I posted this on my Facebook page earlier this week and felt it needed to be shared over here on my blog! I love it when I hit "send" on a new program design for a client. I sit back, take a big breath and sigh....YESSSS! I vision the client opening his inbox and reading over his new workout and I know he will be stoked to see his new challenges.

When I design a workout...depending on the client I keep the following in mind..#SSIF...

The plan should be SSIF.... S-Safe- individual to the client, adaptable, injury prevention, progressive S-Short- most people do not have hours to train, so I take make sure they are in and out in under an hour. For this plan he would be done in 45 minutes. I also have designed 20 min home workouts for many clients..**who doesn't have 20 min- 3 days a week to devote to exercise? You do, you know you do.... I-Intense...if the workout is short, it better be INTENSE. I want you breathless, I want you to feel the burn...I need you to get a metabolic response. and finally F- FUN. If you look forward and enjoy your workouts you will be more likely to show up. I know after 20 years of coaching and leading people through workouts, fun is why they keep coming back....and also, I am FUNNY as Fuxk so that helps right??? lol

Let's GO!

#deannaharderfitness #privatecoaching #onlinecoach #yegfitness #customfit#programdesign #actionoveranxiety #SSIF #lovehowyoutrain #actionacademy