I have been interested in the idea of how people schedule fitness into a busy lifestyle. Demanding jobs, family life, and endless distractions mean that a lot of people struggle to find time to make it to the gym. I believe that it is possible to commit to your health and fitness while excelling in other areas of your life, so I wanted to find out how people who manage to do it all well, make it all work! I came across a really impressive woman who not only runs an insanely successful business but is also a wife and mother, and believe it or not, she still finds time to make fitness a priority in her life. I sat down with Racheal Novak to dig into the details and to see what we could learn from her.
I asked Rachael to tell us a little about herself. “I co-own & manage a real estate team specializing in residential real estate in the Pacific Northwest. I am a mom to two beautiful girls, a wonderful son, and one golden retriever (Lucy). I am married to my best friend & business partner Mike, and I am an avid CrossFitter and Weightlifter. Prior to Real Estate, I coached group fitness training classes & I also directed and coached a CrossFit Kids program at a local CrossFit affiliate in Lynnwood. Before all of that, I worked as a licensed Transaction Coordinator for a commercial real estate agent and developer. I absolutely love tossing around barbells, olympic weightlifting specifically. I like running, hiking and yoga once in a while. I very much dislike treadmills, pickles, and kalamata olives”
Other than being a little overwhelmed by how much this woman had on her plate, (and also a little ashamed of any time I have made an excuse not to hit the gym), I was blown away by the positivity and energy coming from Racheal. I asked Racheal, how she finds time to fit lifting and fitness into such a busy lifestyle, without skipping a beat she answered, “Time is an illusion - there's seemingly never enough. I wake up every day at 4am, workout from 5a-6a, I am in the office by 7, so I time-block my days to get things done. It's about pre-planning your days, your workouts, and your food around family time and work priorities. It's a constant juggle, and there are seasons that are more focused than others in each area of life, but I strive for balance. Planning and preparation are huge factors in accomplishing anything and staying productive in all areas.”
I thought it was a lot to juggle her personal and professional life alone, so I asked, “What benefits does working out bring to your life, that has given it enough importance to have room in your busy life?”. Racheal answered, “Working out changed my DNA, to be quite frank. I have a consistent, mindful focus on what goes into my body, I work to stay relatively lean, and I eat well and I still have chocolate or the occasional margarita without "falling off the rails". I workout and lift at least 4 days a week and consider it my personal therapy. The discipline I demonstrate in the gym is a direct reflection of my work ethic, my dedication to getting the job done at work and at home, and staying focused through major life hurdles. How you do something, is how you do everything!”
So Racheal must have been an athlete her whole life right? Or she is superhuman? Turns out, that isn’t true. When I asked Racheal about how she started working out, she told us a really honest, relatable story. “Nine months after I had Mya, I hit a wall physically, emotionally & mentally. My husband gently encouraged me to start focusing on myself and my fitness, so I did. All in all I lost 40 lbs in 7 months and was hooked on this life! Almost 10 years later, I am still an avid crossfitter and weightlifter, and live a very healthy lifestyle. I don't waiver much from the "90/10" rule of eating and have integrated eating well and lifting heavy into my everyday life. It has taken years of CrossFit and weightlifting to understand the cycles of intensity and the importance of rest days, but I'm always a work in progress “
I asked Racheal if she had a message for anyone out there who feels like its too late, or they can’t live a healthy lifestyle. She confidently said, “I truly believe it's never too late to start in life. I am more fit and healthy in my 30's than I was in my teens or my 20's and that is a testament to consistency over time, not a 21-day transformation challenge! Consistency is key. Whatever you decide to do, start slow and just keep at it. The only way you can fail is if you quit!
Racheal is a true inspiration, and I know I am going to work to incorporate not only her ferocious approach to life in my own, but also her positive attitude. Let us know what you think in the comments!
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From the amount of time we spent talking to Juanita, it became exceedingly clear that she was not only passionate about the benefits of massage therapy for weightlifters but extremely knowledgeable. For Juanita (Or Nita as she asked to be called) it all comes down to one thing, Fascia!
Nita explains, “Fascia plays an important role in the support and function of our bodies, because it surrounds and attaches to all structures, including the muscles you are working so hard to build. In the normal healthy state, the fascia is relaxed and wavy in configuration. It has the ability to stretch and move without restriction. When one experiences physical trauma, emotional trauma, scarring, or inflammation, however, the fascia loses its pliability. It becomes tight, restricted, and a source of tension to the rest of the body.”
We wanted to know from Nita, what she meant by trauma, and she said that it’s more nuanced than you might think. “Trauma can be as extreme as a fall, car accident, whiplash, or surgery but can be caused by normal wear and tear on the body, including exercise. repetitive stress and even poor posture.” For most of us after a long workout, the idea of physical trauma does not seem so far fetched, but how does that affect us?
“Trauma like this can have a cumulative effect on the body,” Nita informs us. “The changes trauma causes in the fascial system influences comfort and function of our body.Fascial restrictions can exert excessive pressure causing all kinds of symptoms producing pain, headaches or restriction of motion. Fascial restrictions affect our flexibility and stability, and are a determining factor in our ability to withstand stress and perform daily activities, and can not only impact your effectiveness of your workouts, but even your ability to do them safely”
If you are anything like me, when you read this, you become acutely aware just how impacted your body might be from weightlifting. We all walk around with so much pain, tightness, soreness, and stiffness. It’s pretty easy to tune out your body, and Nita understands this. In an almost motherly tone, Nita tells us that, “Part of a massage therapist’s job is to get people to understand what’s going on in their bodies, and to think about how they move, how they feel, and hopefully give them a taste of how much better they could be living.”
So if are bodies are already a mess, what can we do about it? With a chuckle, Nita explains, “The good news is, we can restore that flexibility to your fascia. While foam rollers are a popular self-help option, it’s benefits are generally short lived and site specific. Nothing compares to massage that is fascia focused, Myofascial massage from a professional massage therapist is the best way to ensure that your entire fascial system is able to support the stress of weight lifting, keeping it flexible and assisting in keeping the body in equilibrium. By making myofascial massage an integral element of your body strengthening you’re reducing the risk of injury and getting the most benefit from weightlifting.”
When we asked Nita, what the best form of exercise was for your body she had to think about it. “I’ve had numerous clients who were active weightlifters- Competitive Builders, Isometric, and Crossfit. Of the three, in my opinion Crossfit training is the healthiest,” she takes a moment to think, “The best results come from strengthening the whole body, rather than focusing all in one area. Whatever you are doing, focus on balance not just in your workout routine, but in your recovery, in your relationships, and in your career.”
When we asked Nita, what her personal recommendations were for massage therapy, she said, “Plan on weekly or bi- weekly visits initially, then every three to four weeks for maintenance. I always encourage my clients to book 90 minute to 2 hour sessions. It varies according to each individual (muscle mass/ previous injuries that may have left scar tissue, and a variety of other contributing factors) Slow and steady is the best approach to achieving long lasting, deep repair of fascia.”
On where to find a great massage therapist, Nita said, “Finding a skilled professional LMT isn’t as difficult as it may sound, MassageBook.com is a great place to start (You can find my listing there as well) You can search for knowledgeable professionals in your area, and don’t be shy about trying more than one out. You need to feel comfortable with the treatment room, as well as the therapists technique, training, and approach to restoring/maintaining your fascial health.”
When we asked Nita if she had any parting messages for readers, she said in a Jan Brady Voice, “Fascia, Fascia, Fascia, It’s always about the Fascia!”
Juanita Dawson is a Licensed Medical/Massage Therapist in Everett, Wa. She lives with her husband and lovable rescue dog Dobby. The best part of her practice is learning more about fascia every day helping my clients learn the importance to their health and well being.
If you live in the greater Seattle/Everett area , you can book book Jaunita Dawson for massage.
]]>When most people think of Cannabis use, they don't think about fitness and weightlifting. Characterization in the media would have you believe that people who smoke weed are lazy, unmotivated, and live in their mom's basements.
In the last decade, marijuana has stepped out of the hazy cloud and into mainstream spotlight. Cannabis use is legal in a dozen states recreationally and medical use is even more prevalent. Pot smokers are able to be more open about their use, and it has forced society to face some of the stereotypes we have had about them.
We wanted to find out if there were cannabis users who worked out, and how it effected them.
We were lucky enough to run into professional journalist and cannabis enthusiast Jon Olsen-Koziol. Jon is an impressive guy by any standards, he has been a a professional journalist and leader in Pacific Northwest cannabis lifestyle juggernaut Respect My Region for 2 years now. He also loves hitting heavy weights and burning through high intensity cardio.
Jon agreed to be interviewed on AdvancedWeightlifting to shed some light on how cannabis effect his fitness.
Jon told us in inspiring fashion about his workouts, "The Physical activities I enjoy the most are heavy weights and intense cardio, especially on my Peloton bike. Intense physical exercise is the ultimate perspective enhancer for me. When you’re battling through a heavy workout, it’s like slaying my inner demons and kicking them right in the nuts."
"I dabbled with a fitness lifestyle since I was 21, but it really became my way of life after I tore the ACL in my right knee Sept. 2014. I had complete ACL reconstruction surgery and had to re-learn how to do simple tasks like standing on one leg and walking up stairs. This radically changed my perspective about the importance of physical well-being in your life."
Jon talked more about his injury and how Cannabis was there to help him through it. The idea of Cannabis as medicine is not uncommon. In fact many people opt for Cannabis instead of narcotics to deal with pain, but what Jon talked about was more than medicine, it was motivation.
"Cannabis was important during the rehab process because anytime I was high and slacking on my physical therapy/rehab, there was a voice in my head saying “hey bitch. Get to work. You wanna walk again? You wanna run again? Shut the fuck up and get to work” Cannabis has always made me ruthlessly self critical and it’s my favorite part about smoking cannabis and being high. It helps me hold myself accountable."
We asked Jon what he thought about the lazy stoner stereotype. He had a nuanced view, "I think some humans are destined to be lazy stoners. Cannabis just reacts with some people differently and maybe they can’t be productive on cannabis, but that’s never been the case with me. And for those people, Cannabis becomes the excuse to be lazy, it’s not the plant’s fault."
Maybe there is more to it than just a yes or no answer to the question. Jon went into more detail. "If anything cannabis helps hold me accountable and responsible in life. If I’m high, it’s hard to avoid things because that voice pops up “hey. Shut the fuck up and get to work” I think it’s important to understand your own personal relationship with cannabis."
Jon has even worked out that Cannabis has different effects on different styles of workouts. "I keep it simple: for cardio I love being high and it absolutely increases my performance. It helps me focus on my breathing and my running form like they’re applications running in the background. When I’m lifting weights, I like being sober. I don’t like holding heavy weights above my head when I’m high, it feels hella sketch. And I’ve never found cannabis to enhance my performance while I’m lifting. I used to just be high for any kind of workout and it took a few years of experimenting to really hammer down how to incorporate cannabis Into my workout routines."
We asked Jon how he manages to stay so committed to fitness while having a full time job, and still finding time to toke up. He answered, "I just make time no matter what. I write down my goals for the week and I hold myself accountable. If I have three weight sessions and three cardio sessions planned, I do them. Even if I have to sacrifice an hour of sleep to get a workout in because I have website and work obligations, I’ll do it. If I have to sacrifice some personal time to get my workouts in, I do it. I’ve developed incredible discipline over the last few years though sacrifice and repetition. The physical and mental benefits are too immediate and worthwhile for me to not work out five to six days a week."
We were blown away, because honestly, we wish half of us were this disciplined. The fact that Jon regularly uses Cannabis, and yet achieves so much in and out of the gym says a lot about who he is, and that Cannabis doesn't have to hold people back from being productive or active.
Jon left us and readers with an inspiring message, "I implore everyone who isn’t physically active to start being physically active. And I’m not talking about doing anything crazy or being a meat-head gym rat like me. Just move your body. Sweat and get your blood pumping. You’ll feel better. Your brain will work better. Your body will move better. Your perspective will be more clear. Whether it’s walking, yoga, racket ball, pick-up basketball or whatever. I believe if you’re a human being, there’s no way exercise/physical activity won’t make your life better. "
We think Jon settles the debate that regardless of your lifestyle choices, you can be as active as you want. Who you are as a person will determine how successful you are in fitness and in business. We could have talked for hours, but Jon had to run because his company is gearing up for the 420 electronic music festival they are putting on in Spokane, WA called EVOLVE, and lets be honest, he probably wanted to get a few squats in!
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We are all guilty of it, you walk into the gym, you pop in your headphones and you systematically break your body down. I don't mean break down your muscle fiber so it can grow back, I mean that you go to the gym and destroy your body.
After a couple months of hitting the gym and getting stronger and stronger, the pain finally gets to you. It hurts to sit, it hurts to stand, it hurts to sleep. So you decide the risk isn't worth the reward and back off for months if not years. I have been at this stage multiple times in my life. I even once convinced myself that no one needs to squat more than 225lbs EVER!
The truth is, that I had no business squatting that much weight at that point in my life. I never stretched, I had terrible mobility, and I lifted with ego. All I cared about was the weight on the bar and not the quality of the movement. I don't even think I understood a different way to approach weightlifting.
If you want to be strong, you have to earn it. Being strong does not mean the weight on the bar, it's the combination of technique, flexibility, and finally strength.
If you don't have good technique, you will shoot your hips up and arch your back to get a heavy squat up. If you don't have good flexibility you will get squat down 2 inches and pop back up like you accomplished something. It would probably be more impressive if you did a fully extended calf raise than a quarter depth squat bro.
Before you add weight to the bar, you better have great technique and exceptional flexibility. That does not mean that you squat the bar for 2 years, but it means you only move your weight up while you can do it with great technique and good flexibility.
Follow this rule of thumb, if you can hit a set of 6 (3 in the olympic lifts) and have your last rep look as good as your first, you can add 1-3% on and then work on getting great at that.
Check your ego at the door, build a solid foundation on technique and mobility, then post on Instagram.
Bodybuilding Exercise Guide - Guides with Videos
Workout Lab Exercise Guide - Guides with Illustrations
Best Weightlifting Straps For Deadlift Technique
RomWod - Range of Motion Workout of the day (this will change your life)
Hip Opener Excercises - Most p[eople struggle with bad hips
Weightlifting shoes for mobility - Helps with poor squat depth and hip mobility by putting you in a better position
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