You can do anything you set your mind to, man" Eminem, Lose Yourself
If you gotta run, gotta lift, gotta crunch, are you doing in a spot that is truly deserving of such an feat? Are you surrounding yourself with the motivation to kick those crunches to the curb or are you just laying down in the middle of your living room, pushing aside the morning paper and the toys that the kids didn't put away the night before? Are you running around the neighborhood, dodging trashcans and errant dogs?
These places do serve a purpose; don't get me wrong. Everyone needs to start somewhere, and boy do I know that something is better than nothing. But when do you go to your sweet spot, the one place where you know that motivation runs high and finishing brings such sweet satisfaction?
I recently discovered my sweet spot. At work, no less! Here I can have a Top Gun moment (in running shoes rather than a motorcycle, mind) while I listen to tunes that keep me going. There's nothing like it.
Can you run on a wooded trail? (Keep it safe and run with a friend!) Along a riverfront? How about practicing yoga in a garden, surrounded by the smells of beautiful flowers? Find a sweet spot worthy of your activity, even if you can only go there once or twice a month. Make it a ritual!
19.6.07
100 calorie packet prisons
"I wonder if I take you home, would you still be in love, baby" Black Eyed Peas, Don't Phunk With My Heart
When all of these different companies started coming out with 100 calorie packets of cookies, chips and crackers I was among the first to laden my shopping cart with them, eager to indulge in the sweets that I loved. At last! Guilt-free snacking!
But after countless dollars have been spent and a little more common sense learned, I'm putting my foot down.
It's not these 100 calorie packets that either help or hinder us. It's our own sense of willpower. What's the sense of tossing a few 100 calorie packets into your lunch bag if all you are going to do is end up eating 300 empty calories anyway? Want a better snack? Grab some baby carrots. Or celery sticks and a couple of tablespoons of reduced sodium peanut butter (hello, protein!).
Open that 100 calorie bag and take a good look. How much food is really there? Just enough to leave you wanting more. And more. Call it a little tease. For those of you who have iron clad willpower: I salute you. But the rest of us mere mortals need a little extra help so we don't dive into another packet of cookies. And then another.
Kick these 100 calorie packets to the curb. Nibble on fruit, nuts, granola (the healthy kind, not the "laden with sugar" kind), or fresh veggies...these types of foods not only have the ability to give you a boost over your mid-day slump but they are loaded with fiber to keep you feeling fuller, longer.
See if you can't schedule your snacking: late morning and mid-day, and down to the hour if necessary. Knowing when you are going to get something to snack on may alleviate a sense of panic that can be brought on by new-found structure. I used to freak out if I didn't think I brought enough food to work with me. Now I allow myself two snacks and I space them out so I'm less inclined to hit the dreaded vending machine.
Edamame, anyone?
When all of these different companies started coming out with 100 calorie packets of cookies, chips and crackers I was among the first to laden my shopping cart with them, eager to indulge in the sweets that I loved. At last! Guilt-free snacking!
But after countless dollars have been spent and a little more common sense learned, I'm putting my foot down.
It's not these 100 calorie packets that either help or hinder us. It's our own sense of willpower. What's the sense of tossing a few 100 calorie packets into your lunch bag if all you are going to do is end up eating 300 empty calories anyway? Want a better snack? Grab some baby carrots. Or celery sticks and a couple of tablespoons of reduced sodium peanut butter (hello, protein!).
Open that 100 calorie bag and take a good look. How much food is really there? Just enough to leave you wanting more. And more. Call it a little tease. For those of you who have iron clad willpower: I salute you. But the rest of us mere mortals need a little extra help so we don't dive into another packet of cookies. And then another.
Kick these 100 calorie packets to the curb. Nibble on fruit, nuts, granola (the healthy kind, not the "laden with sugar" kind), or fresh veggies...these types of foods not only have the ability to give you a boost over your mid-day slump but they are loaded with fiber to keep you feeling fuller, longer.
See if you can't schedule your snacking: late morning and mid-day, and down to the hour if necessary. Knowing when you are going to get something to snack on may alleviate a sense of panic that can be brought on by new-found structure. I used to freak out if I didn't think I brought enough food to work with me. Now I allow myself two snacks and I space them out so I'm less inclined to hit the dreaded vending machine.
Edamame, anyone?
In the news
Do TVs, iPods help or hurt your workout?
One more example of Duh, I coulda told you that!Motivation
"Kick on the starter give it all you got" Start Me Up, Rolling Stones
There is a woman, at least sixty years old, who comes to the pool regularly throughout the week. It takes her a while, but she makes it into the pool, leans back and just floats for a moment. Just for a moment, and then she's off. She's walking through the water as if she's plowing through 5 feet of snow. Shoulders forward, legs determined and brows set. She pushes herself, gently, mind, but she pushes herself. Many days you can tell that she's dreading this task, but she's bound and determined.
She's also extremely overweight. Obese, even. When I started teaching classes in the pool a year ago, I had to move out of way so she could get by me on the pool deck...she was that big. She's now easily moving past me. I'd say that she's easily lost one hundred pounds, and probably has one hundred more to go. But she's determined. And she'll make it.
There is a woman, at least sixty years old, who comes to the pool regularly throughout the week. It takes her a while, but she makes it into the pool, leans back and just floats for a moment. Just for a moment, and then she's off. She's walking through the water as if she's plowing through 5 feet of snow. Shoulders forward, legs determined and brows set. She pushes herself, gently, mind, but she pushes herself. Many days you can tell that she's dreading this task, but she's bound and determined.
She's also extremely overweight. Obese, even. When I started teaching classes in the pool a year ago, I had to move out of way so she could get by me on the pool deck...she was that big. She's now easily moving past me. I'd say that she's easily lost one hundred pounds, and probably has one hundred more to go. But she's determined. And she'll make it.
In the news
I love it when someone debunks weight loss myths. It's almost like debunking an internet hoax. Don't forward those, btw.
Body Glide | Bodies in motion
"Cause I bring you that comfort" Black Eyed Peas, Don't Phunk With My Heart
I can't believe that I only just found Body Glide. This stuff is amazing. Really and truly. Lest I convince myself that I'm the only person out there who has the occassional "thighs rubbing together so badly that I'm about to start a fire" issue, allow me to impart my new found wisdom upon the masses.
Body Glide is an "anti skin friction formula". Better put, it's a lubricant. Say it loudly, with me! LUBRICANT! Go on! It's not a dirty word!
LUBRICANT!
Not to be too graphic (ok, wait...so I really don't mind) I applied this stuff to my inner thighs just as I would under my arms. It's Lube on a Stick with almost the consistency of Chapstick. Note to self: Don't mistake this stuff for my Lady Speedstick. Then I ran.
And the clouds parted! The heavens sang! My thighs didn't feel as though I was gearing up for a BBQ! Hallelujah!
I will be buying stock in Body Glide. So go buy some.
Lappin' it up
"The number one question is how could you ignore it" Linkin Park, Nobody's Listening
It's very difficult to ignore a pool. It sits there, deceptively calm, waiting for me to finally get in and get to work. 9 laps in a pool await me in August so I figure that it's about time for me to get in the water and try out these laps.
Back and forth...one...back and forth...two...back and forth...damn, this would have been much easier if I hadn't forgotten my goggles. I think I'm over looking like a dork wearing googles in the pool. I used to be able to leave my eyes open under water but since I'm getting older my eyes have become far more sensitive. So goggles 1, vanity 0.
But for this round of laps I don't have them. I forge ahead, swimming the length of the pool when I quickly discover a few things: I definitely won't be able to do this tri without the goggles. Breathing is going to be harder than I thought. My triceps tired out pretty quickly so I'm going to have to do some overhead presses. Lastly, this is hard work. I tend to forget that swimming is one of the best exercises because it uses all the major muscle groups.
Back and forth...one...back and forth...two...back and forth...three...
In the news
Breathing. Stretching. Finding your inner calm. If it's good enough for Marine Lt. Alan Zarracina and Adm. Tom Steffensthen (retired Navy SEAL) it's probably good enough for you. Check out the story here.
In the news
Could a low calorie, low carbohydrate diet slow Alzheimers? Researchers at Mount Sinai School of Medicine think that just might be the ticket.
In the news
A new study suggests that being forced to stop exercising can induce depression and fatigue. You don't say? Well I coulda told you that! Who's gonna fund my research?!
Motivation
"Take a chance you stupid ho" Gwen Stefani, What You Waiting For?
I gotta hand it to my mother. The woman is completley out of shape. Overweight. Hasn't exercised in YEARS. She's got foot problems so standing and walking can be painful. And yet.
I've got her sitting on a chair with a set of weights. Lifitng, pressing, curling. She's listening to me as I count down the reps, breathing when I remind her to breathe and flexing when I tell her to squeeze. Now we're laying on the floor doing crunches. Up, down, up down. She's ambling onto the elliptical machine, hoping that she doesn't fall off. I see her pushing, sweating, moving, trying to catch her breath. When she makes it on there for 5 minutes I tell her what a great job she's done and she replys that she feels like she's dying. And we'll go again tomorrow. And again. And again. Building up strength and endurance. Burning fat. Building muscle.
Oh, and she just quit smoking. I can't be more proud of her.
I know she can do this. She can do anything she puts her mind to, and I tell her that.
Who have you encouraged today?
I gotta hand it to my mother. The woman is completley out of shape. Overweight. Hasn't exercised in YEARS. She's got foot problems so standing and walking can be painful. And yet.
I've got her sitting on a chair with a set of weights. Lifitng, pressing, curling. She's listening to me as I count down the reps, breathing when I remind her to breathe and flexing when I tell her to squeeze. Now we're laying on the floor doing crunches. Up, down, up down. She's ambling onto the elliptical machine, hoping that she doesn't fall off. I see her pushing, sweating, moving, trying to catch her breath. When she makes it on there for 5 minutes I tell her what a great job she's done and she replys that she feels like she's dying. And we'll go again tomorrow. And again. And again. Building up strength and endurance. Burning fat. Building muscle.
Oh, and she just quit smoking. I can't be more proud of her.
I know she can do this. She can do anything she puts her mind to, and I tell her that.
Who have you encouraged today?
Pull up a chair
"I'm still the king of me" Sheryl Crow, Soak Up The Sun
You can effectively modify just about any exercise and perform it on or with a chair. And that's exactly what I grabbed when I began working with my mom to better her health. Performing exercises from a chair can be especially beneficial if you are recovering from an injury (if you are under the care of a doctor be sure to talk with him/her before starting any exercise regimen!).
Want to work with dumbbells?
No, I'm not talking about your co-workers. Grab a set and sit your butt right down. Give your back a well deserved rest as you curl, row, press and laterally raise those weights.
How about those quads?
Bring that knee up for some knee extensions. Squeeze the quad as you extend the foot.
And the hamstrings?
Grab the back of the chair while standing and do hamstring curls. You can make this exercise harder by using a resistance band around your ankles.
Outer/Inner thighs?
Grab the chair again for side leg lifts. You don't need to lift your leg at a 90 degree angle for this to be effective. Lift the leg slightly and squeeze your thigh. Once you complete a round of those, work the inner thigh. Cross the leg past your standing leg and hold, squeezing the inner thigh.
Don't forget to switch legs, people!
Calves?
Keep a hold of that chair. Raise up on your toes. Squeeze. Instant calf raise.
Abs?
Ok, now your just being lazy. Get down and do some crunches!
Don't forget to stretch! Here are a few stretches that can be done from a chair.
In the news
How's this for a study: starve yourself, live longer? Would any of you consider starving yourself if you were able to prolong your life by, say, one year?
I don't dig being hungry or deprived (depraved, maybe). I hope you'll forgive me if I don' t start emptying my pantry out.
Rules for getting dirty
"Too dirrty to clean my act up" Christina Aguilera, Dirrty
I gotta give it up to A. First the girl can walk into any weight room and command it. And on top of that, she manages to throw together a list of proper etiquette that you should know before walking into any gym. She has kindly allowed me to link that information here. I'm especially pleased because it makes me look like I've done something with my blog this morning.
I'll have you know that I actually broke a sweat typing this entry. And now, being the courteous blogger that I am, I am going to wipe down the keyboard in proper etiquette fashion.
Home Bound
"Ride like the wind at double speed" Rolling Stones, Start Me Up
I won't make it to the gym today. I've got a sick girl home from school. Hopefully ONLY today. But what to do? I had planned on my usual batch of running & lifting at the gym and I don't want to bail on my workout.
I've got a handful of things laying around the house that I can use to get a good workout from. There's an elliptical machine (not mine...it's my best friend's. Long story.) that I can hop on. There's also a Bow Flex (again, my best friend's). So yes, I can get a good workout from those. But what if you don't happen to have something like that lying around the house?
Got stairs?
Run up and down them. Don't trip over the cat.
Got corn?
Grab a couple cans of your favorite vegetable. You've now got yourself a couple of weights.
Got rope?
You've now got something to jump with.
Got a VCR or DVD player?
Bust out those workout vids that are collecting dust.
Got a broom?
You've now got a bar to deadlift & squat with. You can still get an effective workout like this without it being weighted down and you can work on your form.
Got YOU?
If it's just you and you alone then it's your lucky day. Run in place. Do a set of squats. Pushups. Leg lifts. Crunches. Jumping jacks. Then do it all over again. The point is to get moving.
Are you sweating yet?
Back on the wagon
"You never forget the blood, sweat and tears" Linkin Park, Nobody's Listening
Falling off the wagon is easy. Getting back on it is hard. Inaction seems so much more simpler. It requires no effort.
I haven't exercised in a week and I've been eating out of control. I have my list of reasons: a house that needed attention, sick kids, a backwards work schedule, 4 hours spent on an airplane, etc. What I don't have is an excuse.
Stop making excuses for bad choices. Own the fact that you made a conscious decision to do what was easiest and move on. I'm human, you're human. We can't be perfect...all the time anyway. That's just too tiresome.
The easiest way for me to get back on the exercise bandwagon is just to get dressed. If I have my workout gear on I felt like I have to go. My commitment to teach a water aerobics class was just an added bonus yesterday.
You can dive into a better food battle plan at any time during the day. I prefer to set my sights on a brand new day because it's fresh, untainted and full of possibilities. Push back that box of PopTarts and reach for the whole grain bread instead. Don't just pour your liquid creamer into your coffee cup. Grab that measuring spoon and give yourself only 2 tablespoons. Have fruit at the ready for sudden cravings. Prepare yourself.
How far have you come? Have you lost 5 pounds? 10? 20? 3 dress sizes already? Toned up those arms? Ran that mile in under 10 minutes? Are you prepared to ruin those accomplishments by wasting the blood, sweat and tears that went into reaching it? Don't you deserve better?
I know I do.
In the news
Steve Vaught is taking the long, hard road to fitness and weight loss. And I do mean the long, hard road.
In the news
Who says you can't lose weight with yoga? A new study shows that high school kids can and did. Maybe yoga can calm those raging hormones, too. I wouldn't hold your breath, though.
Hamstrings
"I'll be right here waiting on you" Will Smith, Switch
I think the hamstring is one of the most under appreciated muscles of the body. Did you even know that you had that muscle backthere? A well defined hamstring will have a nice roundness on the back of the leg. When you see that roundness you know that a. this person works their tail off or b. this person has great genetics.
In the event you don't have great genetics you can still work those hamstrings. The exercises are wide and varying. You have your lying leg curls, standing leg curls, good mornings and my personal favorite, the deadlift. All are guaranteed to whip that muscle right into shape. One word of caution: be sure to stretch out your hams well and good after working them. They have a tendency to get really tight and you'll be feeling it the next day if you don't.
In the news
Why spot-reduction exercise fails
Oldest fat deposits are the last to go
By JOHN BRILEY
The Washington Post
Reflecting the eternal triumph of hope over experience, many people ask how to target fat loss: “How do I lose flab from my thighs?” “I want to slim down my waist.” “I need to lose these unsightly man-boobs.” That sort of thing.
Alas, we (and that includes you) cannot get rid of fat in specific places. Here’s why:
Abs
"I have the tendency of getting very physical" Maroon 5, Harder to Breathe
When I first tried the ab pull-in I was taking a ball class at my gym. What a versitile thing it is, that ball! At any rate, I got on this exercise ball and did my best to stay on it and not fall off. That in and of itself was working my core for stabilization. Once my arms were in the classic push up position my chest muscles and arms kicked in, doing their part. Now, to pull in. Take it slow and pull in as far as you can without rolling over. When you extend your legs again don't leg your belly sag. Keep your back nice and straight. Knock out as many of these as you can. If you feel too much pressure on your low back then give this one up until your low back muscles are stronger.
In the pool
"I can breathe for the first time" Kelly Clarkson, Since U Been Gone
Lest you think I was feeding you a line of BS about the benefits of taking a water aerobics class, check out this article. Don't worry, I won't say "I told you so". That's just petty and mean spirited, and I am above that kind of childish nonsense.
Motivation
"Hit me, you can't hurt me" Red Hot Chili Peppers, Suck My Kiss
Saturday morning I taught class in the pool. As I'm heading out of the media room into the pool I met a lady coming out of the locker room. She took one look at me and said, with total sincerity, "Oh, no. Not you!"
I smiled at her and said, "Ill take that as a compliment".
That's all she wrote. And it was brilliant.
Healthy Snacking
"Get your hand off my trigger" Kelly Clarkson, Walk Away
I'll admit it: I love to snack. Like crazy. Given free reign I'd fall face first into a bag of salt and vinegar chips or a bag of pretzels with a side of french onion dip. Mmmmm.
*cough*
But that's not gonna happen any time soon. I have to come up with better snack choices. Especially because I sit in front of a computer for 10 hours a day, four days a week. With all the cookies, candy and chips on display, it's enough to drive you mad.
ARM YOURSELF!
Prep your snacks like you would prepare for battle. After all, for many of us it IS an all and out fight. This is like drawing up a battle plan. Time your attacks, um, I mean snacks in advance so that they are spaced out over the course of your day. This has alleviated the sense of panic I've felt when I feel like I've shortchanged myself, and THAT usually leads me to giving into a bad option (think vending machine). And having armed myself with something healthy strengthens my resolve when I politely decline an offered candy bar.
Of course this will only work to your benefit if you make healthy snack choices. Some ideas:
- Fresh fruit--apples, sliced oranges (eliminates that pesky peel problem!), grapes, bananas, & fresh pineapple (OHMIGAWD, have you had fresh cut pineapple? It's insane how delicious it is.)
- A serving of cheese (protein, people!)
- A handful of 'naked' almonds (find these in the baking aisle)
- A single serving bag of baby carrots (awfully convenient)
Try it. Your body will thank you for it, in more ways than one. Trust me.
In the news
Ah Ha! I love it when this type of news circulates. Ladies, pick up those weights!
Funny...I feel validated, in a strange sort of way.
Motivation
"Oh...am I making myself clear?" No Doubt, Just A Girl
I'm a huge fan of the band No Doubt.
Huge.
So when I'm forced to work out at home I'll pop in their Live In The Tragic Kingdom concert DVD and go to town. I am mesmerized by Gwen Stefani's endurance and energy. This woman is all over this stage and she gives it all she's got--and more. If you workout at home and are looking for something motivatiing to move to, I highly recommend it. You'll get motivated and listen to some great tunes at the same time. There is some profanity in it, so exercise caution around children. Exercise...get it?
If No Doubt isn't your bag, go buy a concert video from your favorite band and rock out. Whatever keeps you motivated!
In the news
Are you popping an "energy boosting" health food supplement? Do you really know what's in that pill? Check out these Myths and Facts on these supplements.
Bicep Curls
"'Cause it makes me that much stronger/Makes me work a little bit harder" Christina Aguilera, Fighter
Bicep curls are much like bicycling riding. Very basic, very easy. No offense to any elite riders out there, of course. But my point is that this very simple exercise will give you those poppin biceps that you've always wanted. And even if you don't want poppin biceps, you'll still have a nice round muscle to show off once you've worked at it for a bit. It's easy to vary this exercise, too. Sit, stand, with rubber bands, with barbells, with dumbbells, on a cable machine... you can curl damn near anywhere with anything. Take a look at this gal performing a bicep curl. After the page loads move your cursor over the picture. You'll see the actual movement. For giggles, move it back and forth over the picture really quick. Cheap laugh, but I'm short on material right now.
A Running Commentary
"They say I'm crazy but I have a good time" Joe Walsh, Lifes Been Good
First and foremost, I am not a runner.
Back in my Army days, running was close to the top of my “Least Favorite Things To Do” list, nestled right behind starting IV’s on fellow soldiers during Combat Medic Training. But, as is the way of the Army, I ran. Despite blisters from combat boots, shins splints from trying to do too much, too soon and a pinched sciatic nerve (the highlight of my Basic Training, I assure you), I ran. And I loathed it. It took nearly seven years for me to run again after I left the military.
When I decided to start exercising I never once considered running. Why should I? I would have rather walked barefoot in the snow for a mile rather than run one. Instead I took Step Aerobics and Box n Bag classes to get my cardio workouts. I later supplemented those classes by power walking on the treadmill. As I cruised along at 4.0 mph, it began: a nagging itch, a feeling of wanting to bust out of the cocoon I was happily ensconced in. A little voice in the back of my head began whispering, “Go faster”. Despite repeated attempts, the nagging voice would not be ignored.
I started out slowly. I ran fewer than ten minutes before it became too much. Out of breath and with a stitch in my side that sliced like a knife, I stopped. It’s not as if I’m going to start doing this all the time, I told myself.
Incredibly I kept at it, all the while denying to myself that I was beginning to enjoy my runs. I ran through the stitches and they eventually disappeared altogether. I learned to control my breathing by finding comfortable rhythms in the songs that I listened to on my MP3 player. The first time that I ran a full two miles on the treadmill I gushed about it to anyone who would listen.
Soon I was able to run those same two miles but without the fanfare. My time running allowed me to zone out and reflect on my life. I bought a heart rate monitor so could better understand how hard I was working and how many calories I was burning. It felt awkward at first with this strap wrapped around my chest, but soon it became a part of me and I’d forget that it was there.
I knew that the winds of change were blowing the moment I programmed the treadmill for a 5k just to see if I could do it. I was thrilled when I finished it in about 35 minutes. I started to consider running in an actual 5k race—not to “race” per se, but to be a part of the experience. The last time I participated in a 5k event I was in the Army, stationed at Camp Humphreys, Korea. Eons ago. Could I do it again? I signed up for a race in St. Louis, and despite the terrible weather conditions that made me question what I was thinking, I ran with the masses. I was astonished when I finished in 26 minutes, 4 seconds. My best time on a treadmill had never been better than 30 minutes. I’m now looking forward to participating in more events.
Now that my girls are in school I have had the opportunity to get outside and run in the fresh air. The only time I ever enjoyed running while in the Army was while stationed at Fort Drum, NY, where my unit would occasionally go on a “river run”. This beaten trail ran us in a forest-like setting along Black River, and it was gorgeous. I want to run alongside the Mississippi and explore the trails in the River Bend. And when the weather warms I’ll be eager to get out and run along side the gorgeous spring displays from Mother Nature.
As I continue to wear down the belt on the treadmill—and, more recently the pavement—my mental approach to running has changed. I no longer think in terms of minutes but miles. A quarter mile here, a half-mile there. Can I go just one more? I once jumped on the treadmill without a specific goal in mind, deciding that I would run until I got tired. An hour later I figured that I had better stop so I could get ready for work, and I stepped off of the treadmill with 6 miles under my belt.
I may not be a runner, but I think I’m becoming one.
*My article ran as a column in my local paper on 2/26/06.
What motivates you?
"Pump it, louder come on/Don't stop, and keep it goin'/Do it, lets get it on/Move it!/Come on baby, do it" Black Eyed Peas, Pump It
What motivates you to get in or stay in shape? What motivates you to walk that extra quarter mile? To lift one more set? To hold Tree pose?
Is it your kids? Your lover? Your health? Your vanity?
My motivation lies in the shadows and curves of my life, but I find it each day. Have you found yours?
In the news
We women will try anything to get into shape. Crazy diets. The Thighmaster (remember that one?). The Gazelle (I mean really...just look at it!). Well, if you're looking for a new and interesting way to exercise you can try this. After your feet are done smarting grab your running shoes and get back to the basics.
Yoga
"My vision started to be clear, I watched the sunlight coming near." Lucious Jackson, Naked Eye
When you think of yoga, do you think of bending yourself into some contorted pretzel shape only to be left wondering how you'll ever escape your newfound predicament? If you think that this is what yoga's all about, your are certainly not alone but are most definitely mistaken.
I may be a neophyte but I'm a big fan of yoga. I encourage (read: push!) my friends at every opportunity to try it, hoping against all hope that they'll see the 'inner light' and get to a class pronto. Personally, I would enjoy practicing yoga for two hours a day if I could get away with it. I recently learned something about myself that astonished me: I don't need therapy to calm my spirit, I need more yoga! I have never felt so refreshed, so centered, so calm as I do when I finish practicing yoga. The pretzel thing? Granted, there are many, many yoga poses that look rather... interesting. But no matter the pose (or asana), there's something special about each and every one of them.
Appearances can be deceiving. Take, for example, Downward-Facing Dog (Adho Mukha Svanasana). This is a very basic yoga pose, one that I have been doing for a couple of years. Imagine my surprise when I learned a couple of months ago that I've been doing it wrong for all that time. And it was much harder than I had ever thought it could be. Eagle pose (Garudasana) was perhaps my first real 'twisty pose, but I was pretty happy when I was able to get into it without falling over. My favorite pose that I can do well continues to be Tree pose (Vrksasana). I feel very powerful and balanced in this pose. But the ultimate frosting on the top of the proverbial cake has to be Corpse pose (Savasana). I find myself in this pose at the end of my practice, centering my mind with the help of my breath. I never realized that there were different ways to breath until I started to practice yoga. Cleansing breath, indeed.
The stretching and breathing involved can help a myriad of things within the body. Feel free to to explore Yogajournal.com to find a pose that may help a particular ache or condition you have: Lower back pain? Check. Need something for headache? Here you go. And I found that there was an unintended benefit to yoga that I never expected: my new limber self could perform better while weightlifting. Calmer mind? Better lifting? That is something that I can definitely live with.
In the news
Here's another reason why we should be setting good examples for our kids. This study suggests that fit teens are less likely to have chronic pain. I'm suddenly in the mood to take my kids for a walk. You?
Water Aerobics
"I dare you to stand in my way." Britney Spears, Showdown
When I first started exercising several years after I left the Army I took a water aerobics class with a friend. I didn't really think that it was going to make this huge overall difference but I was wrong. I quickly learned that you got out of it exactly how much you put into it (as is the case generally in life), so I applied myself. And worked my butt off. Literally. In 3 months my bathing suit was seriously sagging (it was rather embarassing, really) and I needed a new one. Of course water aerobics wasn't solely responsible. I had to make sure that I was eating properly as well.
I was fortunate enough that I was approached about a job teaching at my gym. Would I be interested in teaching water aerobics? Um, YEAH! It was a great opportunity and I could fit it into my normal work schedule. I was ready to dive in.
What surprised me straight away was that the class was mostly made up of seniors. These guys and gals put everything they have into this class, and it's amazing. They work so hard. And believe me, I work them. For one hour a week they are mine. I joke with them that the class should be called Elizabeth's Power Hour. They laugh but they know it's true. The first 35 minutes are spent doing warm ups and cardio work, the next 10 working legs, the next 10-15 working arms with resistance paddles and finally stretching. It's a helluva workout.
The motivation that I get from teaching this class is astonishing. Not only do I feel so strong and in control but there's this shared energy with the folks in the pool that makes me work that much harder. I truly believe that this is one of those give and take deals. These people are proud of themselves (and tired!) when they leave one of my classes. I am proud of them, too. I love teaching them.
If you have the opportunity to get into the pool and take a water aerobics class, I recommend it. It can be as high impact or as low impact as you need it to be. Again, you get out of it what you put into it. And maybe you just might get an instructor like me who will convince you that you can do anything one more time.
In the news
Today's indulgences may actually be a health benefit for you. Pass the chocolate!
From chocolate to stress-relieving hormones, this celebrated occasion may contribute to a healthy body
By ERIC SABO
When it comes to holidays, tradition and good health are seldom friends. Christmas is plagued by last minute shopping and anxiety-ridden visits with the folks.
Thanksgiving is for gorging. New Year's Eve? Forget about it.
But Valentine's Day is different. From the beneficial ingredients found in dark chocolate, down to the various stress-relieving hormones that pounce into action with the beat of your heart, this celebrated occasion may contribute to not only a healthy relationship but a healthy body, too. Keep reading...
In Stitches
"Life is short, you're capable." Gwen Stefani, What You Waiting For?
It happened at 1.25 miles this morning. The Stitch. It hit me out of nowhere and nearly caused me to end my run early. I had a few choices: I could stop running, slow down, or try to work through it. I didn't want to stop unless I absolutely had to, and the way I figured it, I didn't have to. So I did what I could to get rid of the stitch: deep, slow and even belly breaths, pressing into my side, and contracting my abs to try to work it out. The pain eased but it didn't fully abate. I'm glad that I was only aiming for a 2-mile run.
Check out what WebMD has to say on the subject.
Lunges
As sadistic as this may sound, I really love to kick my own ass.
My favorite way to induce the burn is a healthy set of lunges. Up, down, up, down. Weights, no weights, it doesn't matter. The point is to work the whole leg, and this exercise really packs a punch. And the ultimate? The "one legged lunge", also known as a single leg split squat. I usually do this bad boy on the Smith Machine. This guarantees an ass whoopin.
Have a comfortable pillow handy the next day, though.
Pull Ups
I'll occassionally get this weird itch to do something. Anything. Challenge myself.
So I up and decided that I wanted to do one pull-up--just one--in good form.
I had tried to do one (or two or three) before and failed brilliantly. Short of an assisted pull-up machine at the gym, I jumped up and grabbed the wide grips that were positioned between the cable machines and swung there, feeling (and looking) like a monkey. My attempt at a pull-up was short lived after I began giggling at how ridiculous I looked.
But then I got serious about it. I made public statements about my goal, and I gave myself 6 months to condition myself enough so I could actually do it. Imagine my surprise when I was able to pull it off in a month.
I recognized my weaknesses--apart from the obvious--and set to work. A little determination will get you to a lot of places. I added more weight to my upper body routine, which included lat pull downs, low rows, bicep curls, chest press, standing cable and machine flys. I knew that in order to pull off a wide armed pull-up my lats had to become much stronger, and that would come in time. But my biceps weren't all that bad.
Using a step to get me high enough to reach up, I gave the close-hand grips a shot and voila! Up I went! I was so surprised that I stayed up there for a few seconds, looking dumbfounded. The view was surprising from up there. I could see lots of possibilities.
Naturally, I tried two. I'll freely admit that two needed work. I discovered that my ability to do a pull-up hinged greatly on when I did them. If I tried them after I had done 3 sets of chest presses I was toast. So I try to get them in right away when I hit the weight room. I'll maybe get two in (right now I can't do more than two in a row), take a break and then try for one or two more. It's plenty of hard work, but I'm committed to keep at it. And if it ever gets to be too much, I can alway get up there and hang like a monkey. I'm pretty good at that!
Pull-up inspiration:
Running
There's a lot to be said for the basic functions of running and walking. I suppose that in days of old it saved more than one fanny from Saber Toothed Tigers and whatnot (the running part, mostly).
Running and walking are two of the most amazing things you can do for your body, a third (but first on my list!) being lifting. But you need to do it with purpose. And that goes for anything you do.
Running doesn't have to be an art form. Get a good pair of shoes on and run. You don't have to go fast, just, well, go. The fast part will come, later, if you want it to. I warn you: it can be addicting. Once you run that extra 5 minutes or that extra mile, you may get hooked because you did it. And did it well.
The basics for running: Good shoes. Good trail/path/treadmill/track/surface. Wear something comfortable. But please, for the love of all that is good and holy, No 80's Spandex. That is just wrong, people.
Remember to breathe. Yes, you just might forget how. Pace yourself. Breathe in and out too rapidly and you are on the fast track to hyperventilation. Try to control your breaths, "in, 2, 3, 4 out 2, 3, 4" or something of the sort. Whatever you do, just breathe.
If you can't run, then walk. Walking is just as effective as running when burning calories. The main difference is the amount of time it takes to burn the same amount of calories. The basics for walking are the same. Good surface, comfy clothes, breathing. You can spice up your walk by pumping your arms, holding weights (but you have to hold them, not dangle them) or wearing ankle weights. Maintain a good posture, suck in your belly and go.
You may want the time you spend running or walking to be spent in quiet reflection. I choose to listen to some really awesome tunes to keep me motivated. It's all about personal preference.
And last but not least: Water. Have it on hand, or close by. It's very important to keep hydrated when your working out. There's no sense in keeling over and dehydrating yourself, is there?
Now get out there and get moving!
Running and walking are two of the most amazing things you can do for your body, a third (but first on my list!) being lifting. But you need to do it with purpose. And that goes for anything you do.
Running doesn't have to be an art form. Get a good pair of shoes on and run. You don't have to go fast, just, well, go. The fast part will come, later, if you want it to. I warn you: it can be addicting. Once you run that extra 5 minutes or that extra mile, you may get hooked because you did it. And did it well.
The basics for running: Good shoes. Good trail/path/treadmill/track/surface. Wear something comfortable. But please, for the love of all that is good and holy, No 80's Spandex. That is just wrong, people.
Remember to breathe. Yes, you just might forget how. Pace yourself. Breathe in and out too rapidly and you are on the fast track to hyperventilation. Try to control your breaths, "in, 2, 3, 4 out 2, 3, 4" or something of the sort. Whatever you do, just breathe.
If you can't run, then walk. Walking is just as effective as running when burning calories. The main difference is the amount of time it takes to burn the same amount of calories. The basics for walking are the same. Good surface, comfy clothes, breathing. You can spice up your walk by pumping your arms, holding weights (but you have to hold them, not dangle them) or wearing ankle weights. Maintain a good posture, suck in your belly and go.
You may want the time you spend running or walking to be spent in quiet reflection. I choose to listen to some really awesome tunes to keep me motivated. It's all about personal preference.
And last but not least: Water. Have it on hand, or close by. It's very important to keep hydrated when your working out. There's no sense in keeling over and dehydrating yourself, is there?
Now get out there and get moving!
Welcome
A lot of people don't like their bodies. Too fat, too skinny, too tall, too short. I'm not especially fond of my own, but that's going to change. Here.
The first step of change is action. First, get off your ass. Yes, that's right. Off. Your. Ass. Next up, Move. Now, Breathe.
So far, pretty simple: Off Your Ass. Move. Breathe. Ok, that's easy.
Now comes the hard part.
Effort.
Dedication.
Motivation.
Stay with me.
The first step of change is action. First, get off your ass. Yes, that's right. Off. Your. Ass. Next up, Move. Now, Breathe.
So far, pretty simple: Off Your Ass. Move. Breathe. Ok, that's easy.
Now comes the hard part.
Effort.
Dedication.
Motivation.
Stay with me.
Soapbox | Guesbook
If you wanna brag about how many pounds you lost this month, how much you can press, how far you ran today, or that you finally were able to get into Eagle pose without falling over, this is the place to do it.
You can also just pop in to say Hello.
You can also just pop in to say Hello.
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