This & That...

Sprints on a Rubberized Track!

2010-07-26T11:19:00.000-07:00

I'm a huge fan of sprint work on rubberized tracks when it comes to sculpting the bod! In my travels up & down the west coast, I've found these tracks are not readily available for public use...bummer.

Benefits of running on a rubberized track:
~not as hard on joints as running on cement/pavement
~easy to measure distance
~the flat surface is better for ankles...less likely to roll than on dirt, sand or grass training areas
~can gauge speed during drills
~makes for good plyometric surface: bounding, jumping, skipping, etc

Some of my "favorites" on the track:
~buildups
~sprint corners, jog straight-aways 4 laps
~set up cones (markers) 50-60 meters apart: run down back down back, then take 30sec break and repeat 4-6x
~sprint 200m, jog 100m, walk 100m, repeat 4x

Those are just a few ideas. No matter what my sprint workout is, I always add 2 warm up laps & 2 cool down laps.

Here's the bummer. A lot of tracks are locked up due to vandalism. I also find it odd that so many tracks at California high schools are dirt. Sometimes you can contact the school's Athletic Director or a Track Coach and they can let you know if the track is ever open to the public or where you might find one close by. I've found it's not always and easy task to find an open track though. Good luck!

2010-07-26T11:04:00.000-07:00

Sheesh! It's been a long time since I've taken time to write here. So it's time I get back on the ball! My time has been consumed with studies for the last year. I had to focus by putting the rest of life on the back burner so that I wouldn't get distracted.

Speaking of school I've finished ALL course work for the Meteorology program, but still have the final for this class and a big test over the WHOLE program coming up. I am so looking forward to having it done!!

Figure/Fitness competitions have been on hold, as well as the job search. I have been consistent with workouts, but I look forward to raising the bar again when school is behind me! I'm looking at September to raise intensity levels and start leaning out again...reconfiguring the diet & cardio! I'm excited! I did buy a new competition suit in early 2010, but I'm training in hopes to wear that suit on stage in 2010.

As far as job search goes, I'm looking at different sports and entertainment outlets. I'm fine even working freelance for awhile. We'll see what opens up come September when I'm done with school. I look forward to being back in Southern Cal in the fall and exploring whatever opportunities come my way!!

That's a quick update. The blogs will also come more frequently once school is DONE!

Blogging more...

2009-04-28T00:02:00.000-07:00

Heya! I'm slowly getting caught up. Just finished finals for spring semester an hour ago. Heading to Sacramento tomorrow, SF Wednesday and then So Cal by Thursday. Saturday fly to Reno for a birthday party...I can't keep up with myself.

The goal for me is to get back to my workouts. I've had a good 8-9 days off...too long for me, but I had homework and my body was retaining a too much water from post competition so it actually hurt to try and do cardio. The things I'm learning. I'll write more on that later. Need to catch some sleep.

Night!

The best core workout ever...in my lil opinion!!

2009-04-24T23:59:00.001-07:00

Love this one!! And you look cool if you learn to do it well (: Since the gym is really all about "looking cool" right?! Ok...not really! If your gym has this, play with it a little. Takes a little upper body strength too. You don't want to land on your face.

Good Luck!!

I lied in my last post...oops, sorry!! I was supposed to do Next Blog: Vancouver Prep to Emerald Cup Prep...My Personal Experience. Yeah, yeah...I'll get to it! (:

CUT THE CRAP!!! (Pre-competition diet)

2009-04-24T01:26:00.000-07:00

Learning to Diet as a Figure Athlete!! An ongoing process and experiment!!

Yep...it all started with cutting out the crap! Alcohol - out, pizza - out, white starchy breads - out, almost everything processed - OUT OUT OUT, chocolate - out!!

Remember, I decided I was going to TRY and get my act together to train for this competition and we hadn't even rolled through the holidays yet. Looking back I did well. I think there were three days around New Years where I felt a little guilty about how much I'd eaten. See, since I'd never dieted for competition I didn't know how early I actually needed to start. I didn't hire a nutritionist this year, but I asked a lot of people a lot of questions. I just did a lot of research. I also had my best friend to bounce ideas off of...she's a dietitian. I kept my meal plan super duper basic and it worked for the most part...at least to lean me out. It worked well with the amount of time I trained at the gym and my overall lifestyle. Here's a sample day for me in the Jan/Feb (March/early April much stricter):

breakfast
Oatmeal/egg whites/ grapefruit

midmorning
tuna

lunch
tuna or chicken (plain...no salts)
half sweet potato or brown rice
asparagus or broccoli or spinach w/ apple cidar vinagar as "dressing"

afternoon snack
handful of plain unsalted peanuts/ or scoop of NATURAL peanut butter w/ grapefruit

dinner
tuna or chicken w/ one of the above listed veggies. veggies are all great really...it would change depending on what you're training for

(I'm not giving specific ounces/amounts of anything because I think it's very important you do your research, and do what's best for you...Talk to a professional nutritionist or dietitian)-- Too much of a good thing can also be unhealthy!! (example: high protein intake can be hard on your kidneys)

Remember what works for me as a competitor, won't work for everyone as a competitor. Our bodies are all very different! This probably has too much protein to be an everyday diet for a non-competitor, but it gives you the idea. Now the final month carbs get cut and it's basically fish chicken and several kinds of veggies.

I was so low on energy my last two weeks before Emerald Cup, my workouts were just going through the motions, but I was doing them. I was cutting fat!! Crazy stuff!

Next Blog: Vancouver Prep to Emerald Cup Prep...My Personal Experience

Journey Into Figure Competitions...

2009-04-24T01:03:00.000-07:00

What an awesome experience!!

Well I just finished my first 2 competitions 3 weeks apart and had drastically different results between the two of them. And now people are asking me when I became interested in lifting and competing...here's the story...

A little history on me and sports...I've done it all, or a lot of it anyway. I wasn't the best at all of it, but I had to try a bit of everything. If you've looked over my website you've probably read what I've been involved in over the years.

When I was 14 I became more aware of fitness and health in general. Dad started taking me to the YMCA to workout. THANKS DAD!!! I also started reading "workout" magazines. I was fascinated by an event, the Galaxy Competition. It had a sweet obstacle course as part of it, and I think a swimsuit round as well. I followed a gal named Mia Finnegan. So that's how I got this idea in my head. Then I went on to follow Monica Brant and Tanji Johnson both Fitness/Figure athletes. (I used to rip pictures of Monica out of magazines and to stick on the mirror for motivation. I thought I kind of look like her...so it was easier to picture getting in that kind of shape. And you know what!!! At the Emerald Cup last weekend 3 different people told me I look like her!! What a compliment for my rookie self!!)

Ok...on with my story (:

After my Freshman year of college (and three broken feet), I came home to stay with my parents, and found a little gym where the owner trained me for free over the summer. He told me I had the body to compete and he put the idea back in my head.

In college I played some soccer and became better a lifting. I remember telling some of the football players if I don't make the soccer team, I'm going to train for fitness competitions.

A few years later, in the town where I had my first weather anchor job I was asked again if I competed. No, don't have time was my answer. The guy that asked me this time used to be a judge for Idaho competitions and he told me I should consider it because I have the legs.

So finally in November '08 I went to a workshop IFBB Pro Tanji Johnson held in the Seattle area. And I put it in my head I can get in that kind of shape by March '09. She and her team, Save Fitness have been great mentors!

Next Blog: The Diet!!!!

My reels all over the web...

2009-03-02T00:16:00.000-08:00

...so I thought I'd put it on my own blog as well. Here's some of my past work. My montage was edited off of the second reel by the marketing company who posted them, but you can still learn a little about me and what I do...

How'd it get all over the web??? I wondered the same thing! Then as I kept doing searches for it, I realized it was posted by a marketing company who hired me to Emcee an event a couple weeks ago. I did send my reel when I responded for the job so all the hiring parties could see my personality. It was just weird to see my video all over the web later when I had no idea it had been posted. Oh well (:

Busy Busy Girl!! March Whirlwind!

2009-03-01T22:01:00.000-08:00

I have so much to write about...

Training for the figure competition and it's ONLY 4 weeks away...eeks! A little worried about how my suit is really going to fit after alterations...ah, praying it works out. I've leaned WAY out!! 112lbs now and eating strict. Not sure how to work the final month/peak diet. A little trial and error I guess. I went into this as a learning experience and of course a rockin challenge! If Vancouver goes well, I'm looking at competing in Reno in June.

Still doing my school thing. GRRR! In fact I have midterms this week I should be studying for right now, but my head is spinning with all this other "stuff".

On top of that I was hired to freelance host and produce a "show" for one of the Sacramento TV stations. I am super excited about this opportunity! I'll fill ya in more when it gets rolling. Also helping with a start up internet channel. In April I start personal training at the gym where I've been working out. My life goes from quiet to nutty awfully fast, but I love it. God's in control which is nice to know!!

I've had fun with my little California adventure...meeting some cool people for sure! I went to an event at Pixar Studios which was interesting. Oh, and I finished my website, mostly anyway. The video is being a stinker, but I'll get that ironed out here later this week. www.keelylindquist.com

I'm sure there's more going on that I'm not writing about at the moment, but I've got to get back to midterm studies. Sorry if this is a random note...it's a quick rundown of Keely's life...haa ha! I'll be a little more detailed about all this as I become a better blogger ( : And I should post pictures of the Washington State winter storms. That's where I spent the holidays...crazy! But great snowboarding.

Ok, there will be more to come!! Everything is very exciting and crazy busy...I'm lovin it!

And Let it Begin...

2008-11-25T08:50:00.000-08:00

Oh yeah! I started training yesterday for my first figure competition!! I have 18 weeks minus 2 days now...ha! And there's a lot of work to do. Yesterday I started the 2-a-day cardio...30 min AM and 45 min PM. Little set back this morning...my knees hurt. Anyway need to get cardio up to about 2 hrs. My workouts are probably going to need sprint training because over the years I've learned that's the fastest way for me to cut fat...just to add that in to a run! I had a pretty good day lifting back and bis. Back, Tris and abs will be the toughest to train. Yep, it's going to be an adventure this first time around because I don't know exactly what I'm doing ( :

Contemplating Competition...

2008-11-19T13:04:00.000-08:00

I had a fun weekend in the Seattle/Bellevue area. I attended my first fitness/figure workshop with IFBB Pro Tanji Johnson. I met her during college in Spokane, and it's been fun to see her grace pages of magazines and on the first season of the newer American Gladiators. Anyway her workshop was a blast and I learned so much! I am excited to finally explore this industry more! I've never competed in anything like that, but it's crossed my mind over the years. Oxygen Magazine has had a big part in keeping the idea in my head, oh since about 1995. HA! It was perfect timing. I just flew in from San Francisco a week ago.

Saturday was a geared toward the future of the industry and figure posing. Sunday "Save Fitness" was all strength and flexibility training...along with a little dance! This is the most challenging for me because I have what I call noodle ankles. Sure enough once my shoes were off one of them rolled. I was able to keep going and ice it later. I've never let those injuries stop me, but they scare me sometimes since I spent time in a wheelchair with two broken feet which were the result of rolling ankles. So now I know I need extra gear when I train...tape, braces, or dance shoes. I'm feeling inspired since I've been a gym girl most of my life, but this kind of training is REALLY taking it to a new level with new commitment. There are a lot of things that can be done at home to improve in all these areas...practice, practice, practice!!!

I learned how to stand for the shape of my legs. I know I need to strengthen and tone my triceps and lats! Oh along with much, much more...but at least I have starting point.

I am at a bit of a career crossroads between chasing down a TV job or pursuing fitness/figure...with of course the goal to be pro someday. Both great opportunities for my personality and both challenging. So I think I'm going to sign up for my first figure show for this spring...hold off on fitness a little longer so I can just focus on the one, and then add fitness later.

We had a lot of people talk to us this weekend...nutritionist, posing coaches, personal trainers, a suit designer, an image consultant and a dance coach. It's a pretty penny to hire all these people to prepare you for competition, but some people are able to get sponsors to help out. I think right now, I know enough to get started, but hiring these "experts" would be beneficial especially in reaching the next level and being more competitive. And takes a little stress off the athlete too. Stay tuned...I'll keep ya posted.

This is mainly a learning experience for me at this point ( : But it's a lot of fun!!

Kees (that's me) on Personal Training (Part 1)

2008-10-02T11:31:00.000-07:00

Heya! Well it's been a while...a good long while since I scribbled here. I've been working on some other little projects that I will share in time.

One of my jobs is personal trainer (although not working at the moment) and as a personal trainer I have pet peeves at the gym. Well, I had pet peeves at the gym long before I was a personal trainer. I've been working out at gyms since I was 14 and I feel strongly about certain things in a gym atmosphere. Read on...

Because I care...

For the last two months I've been with my husband in California for his work and we've been working out at a fairly small, busy gym. There are things I notice right away about gyms...cleanliness, attitudes, courtesy and how the trainers work with their clients. The other day I was watching a trainer who I'd seen training clients previously. He was working with two females, a mother and daughter I'm guessing. I'd watch him demonstrate a specific exercise or lift, and then he'd have the two females do the exercise.

The form the women used was awful, but it wasn't their fault. Obviously beginners, they're not aware of form. Poor form is the fault of the trainer not paying attention to detail. My knees were hurting just watching, and I kept waiting to hear him give verbal cues. He did give one. He said "Imagine it as if you were sitting." So they did, but knees were over toes, abs were not held tight so there was a bending of the back. Verbal cues are key when working with newer clients, but should be used with all clients.

Why does this bother me...well, let me explain. People develop bad habits, bad habits lead to injury, injury leads to less working out which ultimately leads to illness, and/or a weak body. Americans already struggle enough with stress and diet in our hurry hurry lifestyles. If someone's actually making time to get to the gym, give them proper training. If you're training someone young and they have bad form it's sometimes because specific muscles haven't developed. The client needs to become more aware of form and posture and taught how to strengthen the weak areas.

Now, I'm a real hands on trainer, and I ask permission to touch my client. I will physically move their leg into the 90 degree position it needs to be in for a lunge or squat, or touch their back when I want them squeezing shoulder blades together and all the while reminding them to keep their core tight to protect their back. A good thing to remember when working with people who are newer to lifting, is 90 degree joint movements and don't let knees go over toes. No need to be hurting joints.

I just wish all trainers took the time to teach the right way in the beginning. I know there are a lot that do, but the few that don't can hurt someone. It may take time, but it saves time in the long run. Plus you end up with happy, healthy clients that will come back to you.

If you are the client...ask your trainer to give you cues as you do your lifts. Sometimes trainers feel rushed especially if they're working with multiple clients in one session so they may save time without even realizing it, by not giving as many cues and letting you get away with poor form. Proper lifting form takes time to learn. Be as educated as possible when seeking a personal trainer. Do you want a man or woman to train you? Do you know how long this person has been personal training? What is their education? And, what kind of shape is he or she in? Have you seen them lift or work out? Don't let someone you're paying to help you create a healthier lifestyle assume you know what you're doing. Ask a lot of questions. It's your body! Your life!

Wicked Weather Pictures...

2007-11-29T10:38:00.000-08:00

I will update these occasionally, but I just found a few on-line that looked cool. Most of these pictures will be from years past, but gives you an idea of the enormity of some of these storms.

Ok, this isn't so much Northwest weather, but that's not my goal here...my goal is to show awesome weather wherever it may be. Imagine looking out your window in your office, or condo, wherever...Sure excitement, but a rush or terror would probably come over me. Tornadoes are mother nature’s most violent storms. They evolve from powerful thunderstorms and can wipe out a neighborhood in seconds killing people in it's path. Scary, but amazing.

Miami Tornado 1997
This image is a work of the National Oceanic and Atmospheric Administration, taken or made during the course of an employee's official duties. As works of the U.S. federal government, all NOAA images are in the public domain.

Let it Snow, Let it Snow...

2007-11-28T21:40:00.000-08:00

Boy we all get so excited, so anxious as winter weather comes rolling in. Now being from the Northwest we see our occasional snow, lots of rain depending on where you're at, but not too much in the way of severe weather.

This week we're seeing what the National Weather Service is calling big weather makers. Through Central Washington that means get those traction tires on and be prepared for emergencies if you're traveling across any of the mountain passes. There are heavy snow warnings and snow advisories issued for Central and Eastern Washington and Oregon. For more information on this storm and as we head toward the weekend you can log onto http://www.wrh.noaa.gov/pdt/

Think safety if you are traveling. Keep your car stocked with essentials. Here is a list by the Red Cross of what to keep in your winter travel survival kit:

Battery-powered radio and extra batteries

Flashlight and extra batteries

Blankets or sleeping bags

Booster cables

Fire extinguisher (5 lb., A-B-C type)

First aid kit and manual

Bottled water and non-perishable high-energy foods, such as granola bars, raisins and peanut butter.

Compass and road maps

Shovel

Tire repair kit and pump

Flares

Extra clothing to keep dry

Sack of sand or cat litter (for tire traction)

Tow rope

Knife

For you and your family's safety know what the following mean

A winter storm WATCH means a winter storm is possible in your area.
A winter storm WARNING means a winter storm is headed for your area.
A blizzard WARNING means strong winds, blinding wind-driven snow, and dangerous wind chill are expected.

These are just a few helpful things I felt necessary to post
for you. Have a very Merry Christmas and safe travels!

Speaking of weather...watch Good Morning America tomorrow. Host & Weather Anchor Sam Champion will be in Leavenworth. Today he was at the AMAZING Coeur d'Alene Resort in Northern Idaho. Just cool stuff in the Northwest!

Picture courtesy http://www.cdaresort.com/