FamilyInShape

Revisiting my fitness routine

Women on Bicycles --- Image by © John Springer Collection/CORBIS

I recently started swimming, although I have not been as comitted to that activity as I would like to be, I have made great improvements in my endurance and form.  Aside from that huge change I basically teach my regular classes; Spinning, Muscle Conditioning, Senior Strength and Intro to Pilates.  The rest of the time I, somehow, find something more important to do at home and "I could always get a workout in later."  Ha! Yeah right!  Who am I kidding, when I'm done cleaning my bathroom I'm going to either take a nap or sit and relax, read, write, whatever, anything not requiring physical activity.

I decided to begin training myself outside of training anyone else.  I realize that the work I put forth in a class or during a training session is mostly adrenalin.  I needed to be challenged by others the same way I challenge those in my class. I find it amazing how I can push hard and work hard when I'm teaching but when I'm the student I feel the urge to quit every once in a while--I don't quit but I sometimes want to!  My teaching partners say the same thing so I know I'm not alone in this.

Anyway, I started taking a class called Total Body Conditioning (TBC) which is like boot camp training and it was then that I saw myself in the sand pitt with my old Marine Corps Drill Instructor at my heels making me do push-ups, mountain climbers, jacks, back to push ups, crunches, back to push ups....oh the nightmare.  This type of cross training is energizing, motivating, invigorating and super hard.  My first day, last Tuesday, was the toughest for me because there were other instructors in the class who are there regularly and expected me to keep up with them, which I did (barely).

I have been sore ever since.  My core muscles are screaming, every time I laugh, cough, sneeze, stand, sit, walk...I can feel everything, everywhere--oh what a feeling.  AND try teaching a class without showing the pain, oh yes, it's a challenge but I have to say, I feel fantastic.

Sometimes we get into our little workout routines and we're just happy to be in a routine at all so we stick with it and go about our business without taking into consideration how we might feel in a month or six weeks from now.  It is so important to switch workouts around from one week to the next and sometimes from day to day to ensure that we are working all the muscles and that we don't get bored with the same old routine.  When one activity becomes boring then we are not being challenged and there really is no point in doing it so we either make it more challenging by adding resistance or distance or we find something else that accomplishes the same goal.

I would strongly suggest to those of you who feel you are stuck in a rut, find a class or an activity that will keep you challanged, motivated and make you work hard.  One that will challenge your strength, cardiovascular endurance AND your mind!  Go for it!

Don’t give up during the holiday season

Many people give up their normal wellness routine or put off starting until after the holidays; the good old New Year's resolutions that start the first week in January and end about 8 weeks later. You know how crazy things get in January when everyone suddenly realizes they ate too much over the holidays and "starting now, I'm going to get my health under control" and it's all high energy, high motivation for a while.

Unfortunately, it doesn't last and then you're back to square one- finding excuses for not exercising. Yes, you're busy with work, the kids, life everyone is busy doing something pretty much all the time. Is that ever going to change? Will you ever have "extra" time? You have to make time, it belongs to you. I've said it before, take care of your body and it will take care of you. How else will you fight disease, seasonal and life threatening?

I do realize we eat more, not just during the holidays but during the cold season. Personally speaking, I sometimes struggle to find warm and cozy meals and snacks that are within the boundaries of healthy nutrition and it can be a bit of a challenge. There are times I give in to a thick, creamy soup or a rich dinner meal just because steaming-hot foods are inviting when I'm cold. Another common threat this time of year is the "cookie exchange parties" I love so much, not just because there are hundreds of delectable, home-made cookies but also because I love the social time with friends. I wouldn't want to hurt someone's feeling by not trying their cookie. Thank goodness I manage to keep those parties far apart. I already know I have to create a deficit of calories and fat intake in my meals and I work extra hard at the gym to keep up with my added caloric intake. It happens.

 

Instead of thinking of this time of year as an opportunity to give up or not start a new routine, let's put a positive spin on the season. If you are already following a wellness plan (eating healthy, exercising, getting enough rest, managing your time) these tips are for you:

1. Continue to manage your time with your to-do list, your family or personal planner. You have to keep the balance and not let yourself fall behind in the name of the holidays.
2. Increase your exercise routine: Add more high intensity exercises, more aerobic and anaerobic activities and increase your weight lifting by a day, a few pounds or a few extra sets. This next six weeks you should be working harder and burning more fat and calories.
3. Find healthy substitutes for your meals and snacks, particularly during the cold days and nights: some ideas for warm snacks are Hot Cocoa with Whipped Cream instead of Marshmallows; hot herbal tea at night; oatmeal; broth soup; cooked vegetables; baked apple with raisins and a little brown sugar and spices makes a very tasty desert, a bowl of whole grain cereal with warm milk….

If you are not following a wellness program and are thinking to start in the New Year—why wait. You deserve to do this for yourself, especially during these busy weeks – getting started means:

1. Prepare a Gym bag and fill it with a water bottle, iPod and headphones, hand fruit (apple, orange), protein bars, a towel and your workout clothes –KEEP IT BY THE FRONT DOOR or in the car!
2. Set aside 1 hour as many times a week as possible, at least 4 times a week, to go to the gym, go for a long, fast walk, to exercise with a video tape at home, to be active in your own back yard. It doesn't matter when but make it happen.
3. Make a list of all the healthy foods you know you need and stock up your pantry with fresh fruit, oatmeal, hot cocoa, pudding, whole grain cereal, granola, brown rice, unsalted nuts. Stock your fridge with 1% or fat free milk, yogurt, cottage cheese, frozen vegetables, 100% fruit juice. You decide, but read that nutrition label and make sure you are not eating foods that are high in salt, sugar, fat, instead opt for high in protein and fiber.

Results – the benefits are obvious but I'll give you a hint—you will, no doubt, feel better, more energized, more alert and in the end you will be one less person talking about a New Year's resolution. Why wait until January or until Monday, START TODAY! Start NOW!

Stay Well,

Fitness, Nutrition, Relaxation - Week 2

Week two of Fitness, Nutrition, and Relaxation.  I hope you had a chance to 'push up', undress your salad and most important, found time to relax.  This week we will add to what we did last week with a lower body exercise, breakfast idea, and another R&R tip. 

Fitness

Squats:  These are what you do when you want to sit but you don't; when you hover, so to speak.  So grab a chair or a stool or a swiss ball to use as your guide or shall we say, as the guide to your gluteus maximus because that's what you'll be working, along with with your quads (thigh muscles), hamstrings, and calve muscles. 

Place your feet about hip width apart, toes and knees pointed forward or slightly outward, keep your abdominals tucked in, back is straight, arms can be either at your side or just hold them out in front for balance. 

Now squat down or guide your buttocks down towards the chair or stability ball, as if you were going to sit, hold that position for a second, then come back up pushing through the heels.  While you're down you will feel that most of the weight is on your heels, you could almost feel your toes lifting a bit.

Things to remember: Control your abdominals by pushing your belly button back (suck it in!)  Exhale on the way down, inhale on the way up. Keep your knees from going over your toes.  If you can't see your toes you need to adjust your position so that your knees are always behind your toes. 

How many?  Well, start with 8, 2-count, squats--that means that you go down for two counts and come back up for two counts.  Take a break, shake out your legs a bit and repeat.  Try going down on four counts and up four counts.  The slower you do them the harder they are.  Don't over do it or you'll be so sore you'll never do them again.

Muscles involved:  glutes, quads, hamstrings and calves---tight! tight! tight! That's the way we like them right?

Nutrition

Photo by framboise

This week I'm focusing on the most important meal of the day; breakfast.  The name says it all--to break the fast.  So why are so many people skipping breakfast?  I know of at least two reasons, lack of time and to loose weight. 

For some odd reason we seem to find time to give to everyone else but ourselves.  Aside from a fire or medical emergency, what can possibly keep you from eating something before leaving your house in the morning?  If you're running late consider a portable breakfast such as a fruit, protein bar, etc. If time is an issue I recommend getting up a wee bit earlier and making time to eat. 

As for those of you who think that starving your body equals weight loss, think again.  You are starving your body which in turn slows your metabolism and in the end you gain weight, yes, you gain.  Your body will know when starvation mode kicks in and it will hold on to every ounce of water, fat and calories you put into it. It's called self preservation!

Tom at  Free Fitness Tips has a series on boosting metabolism in which he shares this: "Just as eating large meals can hurt your metabolism, eating too few meals can have the same effect. To keep your metabolism high you need to feed it."  I agree with Tom and all other fitness and nutrition experts out there.  Does your car run better with less fuel?  Do you think eventually it will stop running?  Your body needs fuel and the fuel comes from nutritious foods.

An article at Ripped Corner has 7 great tips for a better breakfast.  Simply stated, balance your breakfast so that your early morning fuel is the best it can be to take you through the rest of the morning without feeling like you could eat a horse or your babie's PB&J.

Relaxation

Photo by Olivander

Last week I talked about finding time to relax.  That can be difficult when there are kids running in and out of the house or kids that never leave the house, work, chores and other responsibilities. Most of us try to run our lives minute by minute trying to remember everything we need to do and even the things we don't need to do, but want to. 

Now that you've figured out a way to fit in a few minutes for yourself, my next tip is to write things down.  I know, writing while driving is not a great idea so you may have to just turn the radio up and sing out loud therefore avoiding the possibility to retreat into any stressful thoughts. 

But when you're not busy driving, have a small notepad or a planner with a monthly calendar and notes section.  Keep it in your purse, bag, diaper bag, gym bag, the kitchen counter, your night stand..etc., you get the idea, keep it handy.  This is your mini journal where you'll write things you need to remember throughout the day when you're not ready to do them.  If you have some thoughts on any event from your day, write it down, you never know it may turn into a great novel some day.  It's OK to dream a little :-)

I keep a notebook in my kitchen which I use to write my to-do list, grocery list, books I'd like to read, etc.  Sometimes I remember a recipe or see a recipe on TV, I write it in my notebook so I don't forget to go back and look it up. 

Your family calendar is another great tool to have handy, either on the wall or on a desk.  Keep it up to date then you'll never have to try to remember when you have an appointment.  Set some reminders using the computer calendar, your cell phone or home phone.  Many phones have that feature--so why not use it.

I find that keeping a schedule of sorts will help to set the standard for the whole family.  Marilyn Etzel from HubPages writes the following: 

"With a schedule, you and your kids can appreciate that there is a time for everything, a time for going to school and work, a time to do school assignments and chores. Best of all, you can also have a definite a time to relax."

The idea is to keep your mind clear of cluttered so that you CAN relax.  So what are you waiting for, get to work!!

Stay well,

Fitness, Nutrition, Relaxation - Week 1

This week marks the first in my weekly series of The Fitness, Nutrition, and Relaxation program.  These lifestyle changing ideas can be either the beginning of your own plan or added to an already fantastic routine.  I will provide one exercise, one recipe or meal idea, and one relaxation technique.  Together we will begin to add each of these ideas together.  Over the weeks, as we continue to perfect each exercise, change the way we eat, and incorporate some well deserved R&R, we will begin to form habits that are likely to change the way we feel and the way we look.  Who knows, maybe your family will clue into what you’re doing and follow in your healthy living footsteps.

Fitness

Photo by Fanboy30

Get down and give me 20!!

When babies reach a certain age (somewhere between 4 and 8 months- depends on the child) the first physical activity they do is a push up.  Have you ever noticed?  It is the sweetest thing to see them trying to balance that big ol’ head and push up with their tiny little arms.  But they persist and eventually they go from belly to knees. 

Well we, as adults, need to mimic this determination and persistence that babies intuitively show off right from the start.  This week’s exercise is the infamous Push Up.  The push up is one of the most effective exercises because you have to engage many muscles just to hold the proper form.  Push ups test your cardiovascular and muscular endurance as well as your level of fitness. 

In an article on the New York Times, writer Tara Parker-Pope says, “The push-up is the ultimate barometer of fitness. It tests the whole body, engaging muscle groups in the arms, chest, abdomen, hips and legs. It requires the body to be taut like a plank with toes and palms on the floor. The act of lifting and lowering one’s entire weight is taxing even for the very fit.” 

Having been in the US Marines I know all too well the meaning behind ‘get down and give me 20,’ it was never really 20 because we had to do 4 count push ups so we were doing 40 at a time.  If you really want to challenge yourself, give it a shot… count down 1- up 2- down 3- up 4 – that’s your first push up.  Ouch!!!

However, one must first start at the beginning to avoid injury and work your way up to a full push up.  Zandria from Keep Up With Me, writes about graduating from commonly known “girly push ups” to “real” push ups.  “I had established a goal: I wanted to graduate from doing girly pushups on my knees, to being able to do real pushups from my toes. I’m happy to report that I have now accomplished this goal.” So set a goal, start with the “girly push up” and work your way up to real push ups.

Check out Krista at Stumptuous.com, who gives us girls a variety of forms from beginner to advanced, to help us get started.  Men, young adults, yes, you too can adapt these to your body.  The form is the same for everyone and you can start wherever you want depending on your level of fitness. “Some of you might want to start right at stage 1, while others can jump to stage 2 or even 3. Before you move to the next stage, ensure that you can perform the easier exercise with rigid body and a good range of motion.” Who knows, if you keep up the training you may eventually graduate to doing a push up with a monkey on your back, or a 40 lb kid, whichever is easiest. 

The best part of doing push ups:  no equipment or location required!  So what are you waiting for, get down and give me 20!  OK maybe not, but start today with as many as you can, then work your way up from there.

Nutrition

My lunch:  Romaine lettuce, baby spinach, yellow pepper, granny smith apple, craisins, walnuts, egg whites, part-skim mozzarella cheese, olive oil and lemon juice.

Because I love dressing and undressing salads, I will have to start with that meal.  Salads can get a bad reputation from people who tend to ‘over dress’ their salads resulting in no weight loss and even some weight gain.  In an article called Undress Your Salad! posted in the Wellness Junction, and written by yours truly, I describe ways you can make your salad fun, nutritious and delicious without the excess fat. 

The idea is to dress your salad with nutrient rich foods, vegetables, lots of colors, fruits and nuts.  If you feel you must have some kind of dressing, go for something less damaging than the creamy fatties such as Olive Oil and lemon juice or Balsamic Vinaigrette.  Be creative, after all, this is your meal and only you have to like it.   

For this week you are tasked with either adding a salad to an already nutritious meal or replacing a meal with a salad an awesome salad.  Try my lunch above or come up with your own combination and share it with the rest of the world.

Relaxation

Photo by szlea

Ahhhhhhh! Finally, a chance to breathe and engage in some serious self talk.   When I attempt to get a full night’s sleep my mind wonders for hours, inevitably the baby will wake up for no known reason and my 6 hours of sleep suddenly become 3 or 4 if I’m lucky.  My goal is to make the time to rest, nap, or simply relax in an environment that gives me the opportunity to be alone with my own thoughts (not my children’s).   

You don’t have to tell me how busy you are, I know, I have four kids ranging from 18 months to 17 years old—believe me, I’m busy and running (physically or mentally) most of the time.  But I have made it a point, even if it means going to the “grocery store” by myself, to carve out at least ½ hour just for me.

Lately the weather has been splendid so I have been going to one of my favorite places, my garden.  It’s my current hobby and one that my kids usually run away from so that’s actually a good time to be alone.  Jeff Archer at Instant Feel Good writes, “Hobbies are what we all have as kids but only some of us have them when we grow up. It is so good for your health and mind to have something you enjoy in your life as a regular fixture and know that in times of stress, you could escape to do it knowing it will get you back on track.”

Notice the operative word here is ‘escape’.  That’s exactly what I do when I step out back and start pulling weeds or covering up mole holes. Sounds like a lot of work but this is my way to escape from the kids, electronics, and other noise pollution we experience every day.  Sometimes I just say I’m going to pull weeds and if they bug me they will pull weeds too.  They usually withdraw into their rooms like rabbits hiding from their prey.  Instead I go out back and just sit and enjoy the weather. 

Get up a little earlier than the family and if you are having trouble mustering up some energy during the AM hours, read Kavit Haria's 5 things you can do each morning to have more energy on the Wellness Junction.  Kavit writes that "Energy is a source within us that we can increase or decrease not only using the mind, but based on how we utilize our food and drink." If you are a night owl go to bed a little bit later or go for a walk—10 minutes in any direction away from your house will turn into a 20 minute walk since you have to come back at some point.  That’s 20 minutes you didn’t think you had.  The idea is to carve out time just for you to relax, regroup, and get control of your day.

Now, go take a look at your calendar, reorganize what you must, and write it down—I will take time to relax today! I look forward to your comments and updates on how you incorporate these ideas into your daily routine! Don’t forget to share your own ideas with us!

Stay Well,

Know your goals and stay on track

Destination: Goal

Photo by: jaycoxfilm

 

Have you ever bought a magazine because something on the cover peaked your interest, only to find that your $4.99 investment had one page dedicated to that topic and the rest was nothing more than one advertisement after another? As a fitness professional, I love to read different magazines, books, and online articles that relate to fitness, nutrition and overall wellbeing. I get really great ideas that I use in class or on my own as well as tips on nutrition. The most popular fitness magazines come loaded with advice, diet tips, new routines, and new equipment. Unfortunately, they also come filled with advertisements…well most magazines do, that’s where they make most of their money I guess.

The problem I had this week, when I attempted to give myself a break from the “must read” items to focus on a couple of really good articles in my latest fitness magazine, was that every time I turned the page there was an advertisement about the “ultimate” body transformation product, or the “best” fat burner, the “fastest” weight loss product, etc. each with a picture of a chiseled woman and her not so wonderful before shot. No, there’s no jealousy here, well, actually maybe a little…they do look awesome, but I doubt they achieved such physique in 60 days with a pill alone. My issue with these ads is that they are trying to convince us that if we take this product we will also have an awesome after picture to show off in a matter of weeks.

It was very frustrating for me because I was really into the article on exercises to tighten my Abdominals and Obliques, also the article on how to increase my energy in the afternoon, etc. But when I turned the page to continue reading I was met with yet another weight loss, calorie burning, body toning pill. Before I knew what hit me I was reading that article instead. If I was really desperate I would have completely disregarded the articles that were trying to teach me proper fitness techniques and nutrition advice to take the easy way out. It is difficult to stay focused on the real issues and what really works when we are constantly being thrown a curve ball.

I decided that if I wanted to really focus here I was going to have to take matters into my own hands….I tore up the magazine! OK maybe not the whole thing. I simply paged through and ripped every section that had the articles I found to be of value, I stapled those together and now I have a much smaller magazine almost completely ad free. Some sneaked in on the back pages but that’s okay because I don’t have the complete article to the picture so it really doesn’t matter. What matters is that I realized, from the beginning, that the “quick” weight loss articles were getting in the way of my learning and I had to do something to keep me focused.

These advertisements are in magazines, newspapers, the radio, but the worst is on TV infomercials. Pick up the remote and change the channel…do not let yourself get caught up in these idealistic advertisements that promise to shape your muscles and trim the fat in six weeks while you eat what you want and skip the gym. I can guarantee that each and every diet pill bottle will advise you to follow a sensible diet and exercise routine; you just have to read the fine print. While you may lose weight taking diet pills, it is only temporary and you are likely to risk more than just the weight gain that comes back, inevitably, after you stop taking the pills.

Go ahead, pick up the magazine but question every advertisement or better yet, tear it up and keep only the good stuff, after all, you bought it for the recipe or the exercise ideas not to be sold countless bottles of body defining products. Stay on track and don’t lose sight of your ultimate destination: your goals. Here’s an ad-free tip from me to you:

To see changes in your body and the way you feel there are four realistic things you must do every day:

Eat nutritious foods

Exercise

Stay hydrated

Sleep/Rest

Stay Well,

Spin Diva