Hey guys!  Jen and I are delighted to host another Q&A session with the lovely one-time personal trainer and current life coach, MizFit.  I can’t wait, so let’s get right to it!

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Dear MizFit:

You’ve mentioned free weights. I gotta be honest with ya, I say “Gimme a cheeseburger & fries” more than “let’s do free weights.” In fact, just the smell of the testosterone coming from that area intimidates me, never mind the fact that when I do get the courage to enter the area, I feel like all eyes are on me. And let’s face it, beyond bicep curls, I really have NO CLUE what I’m doing. Besides a trainer, any advice?

Answer by MizFit:

Ahhh weights.
How I love ye (and yes, I shall force you to listen to the reasons why I’m Iron Smitten at the end of my answer. I know. But it’s the way I roll).

First, in my opinion, resistance training is nonnegotiable for weight loss & weight loss maintenance.

The muscle you add through resistance training will increase your metabolism, strengthen your bones, make you stronger in daily life, give you more confidence (can I get an AMEN?) and can help you avoid injuries in any other athletic endeavor you might be doing.

(steps off soap box)

That said, you don’t need to hoist ANY IRON if it isn’t your thing!

Have you explored the idea of exercise bands for an at home workout? You can create an at home resistance routine pretty easily with minimal investment (the bands are REALLY inexpensive!) and you’d never have to set foot in a gym!

You could also create your own at home workout using dumbbells as well.

There are a number of weight training videos you can rent (hello Netflix!) but I’m a bigger fan of the book, The New Rules of Lifting for Women (loathe the name) when it comes to learning & devising a basic at home plan.

(cue collective question of what is a basic plan)

Please to insert DIZCLAIMER here.

Were you my client and starting to lift weights for the first time I’d recommend a FULL BODY routine.

Initially, you’d only do it twice a week (remember, we wanna set ourselves up for success!) and do only two sets per exercise at a weight where you can complete 12-15 repetitions the first set without struggle and 10-12 repetitions the last set and feel *challenged* but not in pain.

What would I include in this routine?

• 1 exercise for chest.
• 1 exercise for back.
• 1 exercise for biceps.
• 1 exercise for triceps.
• 1 exercise for shoulders.
• 2-4 for your legs (depending on time available and your current fitness level. I’m being deliberately vague, as I do not know from whence you’re starting—but this will give you a sense of how to set up your program.)

As you become more fit you can increase your workout to three times a week (never on back-to-back days) and, as your fitness level increases still, you may wish to break down your routine into an upper body workout one day and lower body/shoulders on another.

Before I wrap up my rambles (which may or may not have sparked more questions—lay ‘em on me!) I want to share with you my reasons for lifting.

I really do adore it. For how it makes me feel and not how I look in (and out) of my clothes.

When I lift weights I know that I’m not, in that moment, thinking about how I’ll look in my sleeveless top, but focusing upon how powerful I feel.

When I lift weights I know that I’m not, in that moment, ruminating on boosting my metabolism and shedding fat, but on how I am growing stronger and *bigger.*

How, as a result of my iron hoisting, I now take up MORE space in the world. How I’m far less likely to be ignored or overlooked.

Through weight lifting I have shed my insecurities and become more empowered in all areas of my life.

I trust my instincts more, I speak up without fear, and I have learned that saying NO and setting boundaries isn’t going to cause the world to come to an end.

For me weight training is about being heard, feeling empowered and knowing that I am capable.

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First Q&A session with MizFit may be found here.

I don’t know about you guys, but I always feel pumped after hearing the sage advice of MizFit.  Her approach to life and fitness is so energizing and empowering.

I’ll give you guys a little update on my progress with the challenge!  I am working hard.  Insanely hard.  I can’t tell you how many times in the past two weeks I’ve wanted to break down crying at the gym — not from physical exertion or exhaustion, but from being emotionally overwhelmed at being so close to my goal.  It’s been six years of doing a 180 and basically learning from scratch what it means to live in harmony with my body.  I know that may sound lofty or sappy, but, dudes, I’m the one facing the tears here — they do not lie!  I am incredibly grateful to my boyfriend and friends for their support and to all of those who have taken up challenges of their own.  So how are you guys feeling in terms of your personal challenges or where you are heading in terms of your health goals? How much do you love MizFit?

Cheers to our health!

<3 The Cranky One

Tags: exercise, free weights, gym, mizfit, resistance training