Warm up: 400 m run, 10 walkout push ups, 15 squats, 15 sit ups
Skill/focus: Bench Press
1 x 10, 1 x 5, 1 x 3
Workout: Bench press 1. 1. 1
bench press bw/80%
dead hang pull ups
5 rds for max reps
3 min btwn rds
Post 1 rm and max reps Don't let your workout blow out your beauty routine
By DANIELA VELÁZQUEZ | The Tampa Tribune
Published: November 02, 2011
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For your runner’s feet:
Miles and miles of pounding the pavement can wreak havoc on your tootsies. To help keep feet in tiptop shape – and make sure they look socially acceptable in open-toed shoes – professional pedicurist Frederic Ho, 31, of T & O Nails on Davis Islands, offers some tips.
Wear something that fits. “Always find the right pair of shoes,” Ho says. Anything too big or too small will create bruised toenails and other unsightly foot blemishes.
Keep your toenails short. “If not, they lift up and can bruise too,” Ho says. “It’s just really gross sometimes.”
Take care of your calluses and corns. “For calluses, we use a liquid callus remover because it doesn’t hurt,” Ho says. Whether you use a chemical or a pumice stone for your corns and calluses, it’s important to not be overzealous.
“We try not to take all of it off because it will hurt there during a run,” Ho says.
Get a regular pedicure. Whether it’s at your preferred salon or spa or at home, making foot maintenance a monthly priority will keep your feet looking and feeling good.
For weightlifter and gym rat hands:
Beauty and brawn aren’t mutually exclusive for personal trainer and CrossFit Jaguar owner Paula Jager, 51. At 5-foot-2 and 115 pounds, she can dead lift 210 pounds and bench press 130 – so you know she takes her strength seriously.
And her beauty routine, too. She’s had a standing nail appointment every two weeks for the past 19 years.
One obvious solution is to wear gloves. It minimizes the calluses, Jager says. But for those who like to feel their steel like Jager, who doesn’t wear gloves, there are some ways to take care of your hands.
Use chalk at the gym. “It solidifies the grip – however, it makes your hands a mess,” Jager says. It also can prevent blisters and calluses from forming by reducing the friction.
Reduce callus size. Use either a file or pumice stone to whittle the calluses down. “You don’t want to file them down too much, you want to keep them somewhere in between,” Jager says. She also recommends moisturizing your hands every night to keep them soft.
Use a brush. For dirty hands and nails (this especially happens after she’s flipped some tires during a CrossFit class), Jager uses a scrub brush in the shower to remove the tiny specks of dirt that can get embedded in her palms.
For swimmer’s hair:
Unless you’re a punk rocker, you’d probably prefer to keep chlorine from turning your locks an unnatural green.
From pool-tinted hair to sun-damaged frizzies, Heather Cancetty, lead hairstylist at Indaba Spa at Innisbrook Resort, sees all the ways a workout can damage a mane. But don’t worry, the runner, swimmer and Zumba fan knows how to tame a ’do.
Clarify your shampoo. If you swim at least twice a week, find a clarifying shampoo to use once a week (or less often depending on your level of activity).
“A clarifying shampoo removes those chlorine and mineral deposits,” Cancetty says. She suggests Paul Mitchell and Moroccan Oil brands, but suggests using anything you find that’s free of sulfates, phosphates and paraben.
Use a swim cap to protect your color. If you dye or highlight your hair, you might also want to use a shampoo and conditioner designed for color-treated hair.
“If you have color or highlights – and blond or grey hair – (swimming) can really strip the color,” Cancetty says.
Condition, condition, condition. Wet and condition your hair before you get in the pool, Cancetty advises. Your hair will absorb more conditioner than chlorine, keeping it healthier.
Rinse right away. “Don’t stop and talk or socialize after you get done,” Cancetty says. “The very first thing you should do is rinse your hair and condition.” This will help maintain your color and keep your hair from getting too dry.” She recommends rinsing with cool water to seal the cuticle.
Prepare for sunny days. “UV-A rays lighten and oxidize color,” Cancetty says. She recommends using a lightweight conditioner or detangler that contains a UV-A protectant.
"If it’s a pool or beach, I always take a bottle of conditioner or the Moroccan Oil spray,” Cancetty says. She also recommends wearing a hat or covering your hair if you’re lounging outside.
The skin(ny) for all athletes:
If your workout is causing breakouts, you’re not alone. Athletes need to be hyper-vigilant about keeping clean and dry.
Acne breakouts. “Acne is a common skin problem that can be triggered by exercise,” says dermatologist and University of South Florida associate professor Kelly Bickle. It’s usually caused by heat, sweating and covered-up skin.
Bickle, who keeps active by practicing yoga, says the most important thing to prevent acne is to keep the skin dry.
“Over-the-counter washes with ingredients like benzoyl peroxide, glycolic acid or salicylic acid may help, too,” Bickle says.
What you wear might create body breakouts, she says.
“Uniforms or protective gear worn by athletes can frequently lead to acne, as well as tight synthetic clothing that many people wear to work out.”
Funky fungus (athlete’s foot and jock itch). Heat, moisture and friction from regular exercise also can increase the risk of various infectious conditions of the skin, including the fungal infections athlete’s foot (tinea pedis) and jock itch (tinea cruris).
“Fungus like heat and moisture, so to prevent it, it is important to try and keep the affected areas as dry as possible,” Bickle says.
She recommends using a powder, such as Zeasorb, and moisture-wicking athletic wear (she’s a fan of Lululemon gear).
If you already have one of these conditions, Bickle says over-the-counter antifungal creams and powders may be helpful, but a prescription-strength remedy may be necessary.
Sun-related skin issues. “For those of us who love to exercise outdoors, as many people in Florida do, regular use of sunscreen is essential,” says Bickle, whose specialty is skin cancer surgery. “I recommend using a sunscreen with an SPF of 30 or higher.”
Bickle says to reapply every two hours.
Because many high-SPF products contain zinc oxide or titanium dioxide, and tend to be thicker and harder to apply all over the body, Bickle uses a zinc oxide or titanium dioxide product on her face sprays on a product that includes avobenzone or helioplex everywhere else.
“For people who tend to be prone to breakouts, it is important to look for sunscreens that are non-comedogenic,” Bickle says.
