Hope you all had a wonderful summer. It is hard to believe it has come to an end. But I welcome Labor Day because for me it is a sort of “New Year’s” – a time to reflect on where I am and where I want to be on my PCOS journey. The kids are back in school, the seasons are beginning to change as fall is in the air in New Hampshire – it is a great time to recommit to my PCOS plan.
I have to admit I did get a bit sidetracked with my food plan this summer, as sugar has sneaked back into my diet, so I need to get back to menu planning and Clean Eating . But I am happy to say, I made it to the gym quite regularly this summer, often with 3 kids in tow. And I have focused on strength training. With my boys back in school, I also hope to have a bit of free time to catch up on my blog, Facebook & Twitter posts.
Just realized I still need to post the follow-up to my last article about “Muscle Matters with PCOS“. If you haven’t read about how building muscle mass can help with insulin resistance please take a look. Hopefully you are sold on the importance of strength training for women with PCOS and are ready to give it a whirl.
If you have never worked out with weights before you are probably asking, where do I begin? Well, you could always hire a personal trainer. But if you are like me, personal trainers may not be in your budget. I have been able to lose over 50 pounds of postpartum weight by using these 3 resources:
MY TOP 3 STRENGTH TRAINING RESOURCES
1. OXYGEN Magazine
I have written many times about Clean Eating Magazine and Tosca Reno’s Eat Clean Diet Books . I think they are perfect resources for developing a PCOS food plan. Well, OXYGEN Magazine (also published by Robert Kennedy) is the perfect exercise companion, as the magazine also advocates Clean Eating and Tosca Reno is a contributor. At first, when you pick up this monthly magazine, it may seem a bit intimidating because of all the ripped women in the advertisements. But I assure you, this magazine is really a must for boththe avid gym girl as well as the beginner. I rip out the exercise routines and put them in a 3-ring binder. When I go to the gym, I take a routine out of the binder and I am good to go!
This is my go to guide for exercises. Many of 619 strength training exercises in this book require little more than a pair of dumbbells. I take this book with me to the gym and select an exercise for every major muscle group- glutes, quads, hamstrings, core, upper & lower back, shoulders, triceps, biceps, chest and core. If I have time I will do 3 sets of 12-15 reps after a 5 minute warm-up on the bike or treadmill. I always try to leave at least 5 minutes to stretch and cool down.
If you follow my facebook and tweets, you’ll know how much I love Jillian Michaels books – especially Master Your Metabolism. She really is right on about managing your hormones in order to lose weight – this really resonates if you have PCOS. Her workout videos are terrific because she relies on “circuits” which keep your heart rate up while you build muscle. When I can’t get to the gym, I’ll watch one of her segments on Exercise TV or pop in one of her DVD’s. I have rented several on Netflix and then I purchased my favorites. I love the 30 Day Shred!
Take a few minutes to jot down some ways you are going to recommit to a healthy lifestyle. With these easy to use resources why not add Strength Training to that list!