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Resolutions Smesolutions

I may have mentioned before that I’m not a huge fan of New Year’s resolutions. I think that it’s important to recognize that you are fully capable of making a resolution right this second, this very day of the year, this singular moment before the next bite reaches your mouth. I think that the “I’ll start on Monday” mentality is, please forgive me, lazy. It’s a giant excuse not to take control of your own habits, bodies, responsibilities and health that you have full authority over. I like to keep in the practice of making resolutions the second I think of them. I don’t wait until Monday, I begin with my next meal or transaction.

However, I do appreciate the freshness that the New Year offers. The feeling of vitality all around you, the fresh outlook, that sense of starting over. Plus every business everywhere capitalizes on the New Year, so you might as well take advantage of those gym fee waivers and exercise equipment sales if you’re going that route.

I would like to offer a few tips from my own experience at forming New Year’s resolutions every year since I’ve understood the concept. Hey, just because I don’t agree with waiting until the New Year to tackle your ambitions doesn’t mean that I don’t like to use the date as a great time to re-evaluate where I’m going. So, my advice is to try to:

1. Practice your New Year’s resolutions a week or more in advance. This gives you a chance to work out the kinks, rework your schedule, and adjust the picture before you even start. If you plunge ahead on Jan 1 without any practice, it’s all too easy to fall for the all-or-nothing cop-out. My resolution for 2011 is to read through the Bible and I started in November so that I have plenty of “padding” for those days I know I’ll miss. Given enough time, I was able to find this Bible podcast and these complementary sermons that I can listen to while I’m working. Through this early trial, I also figured out that reading two Bible companions in tandem with the Bible readings is overkill and I know I cannot dedicate myself to that much cross-referencing and reading right now.

2. Jot down every obstacle you can foresee on one side of a piece of paper. On the other side, brainstorm solutions for overcoming those obstacles. Without a Plan B, failure will be that much easier. On the other hand, if you know exactly what your action plan will be, you won’t hesitate to keep going. There WILL be obstacles.

3. Write about your efforts, vocalize your goals, and gather your cheerleaders. If you keep your resolutions inside your head, you have only yourself to hold you accountable. When you put your plan in print, you are solidifying it and making it real. You are reminded of your efforts with every glance where memory may have failed you. Start a blog centered around your resolutions like her, write a few goals on a Post-it® attached to your computer screen, or enlist a friend to check in on you. The more you talk about it, the more concrete the idea will be in your mind.

4. Visualize yourself successfully completely your goals with every inch of your being. Taste the sweat, hear the crowd cheering and those compliments, touch the rope at the finish line, see yourself in your new fitted clothes and experience the entire thing down to the sensory details. If in your mind you’ve already succeeded, then you know for sure that success is not impossible. And once you immerse yourself in that feeling of accomplishment, nothing will stop you from getting there. It feels too good.

5. Do some research. It’s a whole lot easier to jump into something on Jan 1 when you know what will be expected of you. Print off that 5k training plan, read others’ success stories, track your spending for a month or two before implementing a budget, and become familiar with the terms and equipment at the gym so you can nail your resolutions head-on, without hesitation. Know exactly what you’re getting yourself into–or out of!

6. But don’t over-plan! You are not likely to be successful at losing weight if you immediately plan to track every morsel down to the almond, subscribe to three magazines, join every online weight loss community you come across, buy piles of complicated equipment, join a gym and forgo entire food groups unless you have some sort of rare iron-clad dedication. You’re setting yourself up for failure if you plan to form a million new habits at once. The most successful dieters use baby steps to achieve their goals. Implement one new measurable strategy per week such as drinking two extra glasses of water, walking 2,000 extra steps, putting away 25 extra dollars, sending out three extra resumes, or using a smaller dinner plate. Continue with what works, chuck what doesn’t. I can practically guarantee that by December, or maybe even July, you will reap the rewards of all those baby steps put together.

7. Don’t let your imperfections or shortcomings derail your entire plan. Who says you can’t change or rewrite your goals in February to better suit your lifestyle? Certainly not me!

Carrying it All

So, I started ink sketching again. Something I haven’t done since…oh, my college days. I’m not really sure why I ever abandoned it, but some new sources of inspiration have rekindled my desire to put pen to paper. I can even be productive in front of the tube. Wait, did I just say that? I’m not watching TV anymore remember? Anyway… I’ve been going in several other directions lately too, such as a paper bag tag project, the novel-in-progress, word bits and pieces that will one day form a poem, collage art, and so much more.

So, what’s an artist to do? Sometimes on my work lunch breaks I feel like sketching and sometimes I want to write. Reading by the water is another favorite past time. Magazines tell me to keep a gratitude journal, an exercise log, a food tracker and a memory keeper. Writers like to keep journals to stay in the practice of writing and artists carry around sketchbooks whenever the mood strikes. Gurus and life coaches preach the powers of visualization and vision boards. What should an artist/writer/grateful human/dreamer/runner/healthy eater do? Carry around a backpack full of journals that weigh them down instead of lift them off? I think this is why artists always appear fragmented, disheveled and disorganized. It must be!

I can feel the invention wheels rolling in my head again. Something to reel in the restlessness yet fulfill all those roles.

Getting a Little Technical

I received a fun new gadget as of late. Makes me so happy. How could a Heart Rate Monitor make someone so happy? I’m not sure. Anyhow, I don’t need to stop running and risk dizziness for 15 seconds to check my pulse. This thing does it for me. And tracks calories and distance too. This is so perfect for running. I’ve often wondered if I’m running fast enough to get any benefits or even if I’m going too fast. Now I’ll know!

So, I found this fabulous website for determining what heart rate zones I should be in for certain benefits and for how long. I already know the whole 220 minus age calculation that gets me to my maximum heart rate. But what are you supposed to do with the numbers from there? This site takes a closer look. There’s nothing like feeling like you’ve actually done something good for your body after a run!

Perhaps this can move me past the plateau I’ve been in for the last, oh, two years. Oh wait, what’s that you say? Yes, I’m walking over to the bakery to get a cupcake at lunch. So? I am walking…

Sweating it out at the Dinner Table

It was the first time I had ever heard it, and it wasn’t even from my own child. “Yes, you’re embarassing me.” What? I embarass you? You who wears ripped, stained, cutoff clothes on occasion? And what about that shirt with a dog and a cloud coming from its backend that says “blame the dog?” Well, this certainly is a first.

I guess there really is a first time for everything. No one’s ever really been embarassed by me before, at least that have come out and admitted it. I do on occasion accidentally wear toothpaste on my shirt. This time my husband was embarassed to go out to eat with me while I was still wearing my a-bit-sweaty workout clothes. I didn’t stink and there were no visible wet spots. Geez, I guess I can be a bit of a fitness junky sometimes when my own post-workout body doesn’t even bother me anymore.

I have always wondered what fitness instructors, especially celebrity ones like Jillian, do when they have to teach classes or personally train people all day. Do they shower just to take their lunch break? Probably not. And I’ve heard about regular people who work out on their lunch breaks. You can’t tell me that they don’t sweat. Just a little. And then return to work in the same clothes. I wholeheartedly agree that pit stains and skunk smells are totally gross. But I sort of revel in that post-workout glisten and glow.

And it’s not like we were going anywhere fancy.

A run is a run is a run…or not!

I recently had a conversation with someone who was bothered by the time she achieved on a 5k run. It was her PW: personal worst. When you think about it though, there are so many factors that contribute to each and every run that the times may sometimes say little more than how you were doing on that particular day. Next time you come in last place on your own scale, think about all the factors that contribute to your run and try not to get discouraged when you fall behind your PR. After all, you are running, which is a huge accomplishment in itself, and you’re probably running for a very worthy cause. A big pat on the back!

Some of the many factors that determine the speed of your run are:

1. Weather: anything from temperature to humidity levels to wind intensity all affect speed and stamina.

2. Shoes: if they’re not properly fitted, older or even brand-new, the shoes you wear running impact your comfort level and ability to speed.

3. Posture: some days may be better than others. I know that if I don’t mentally check in with my shoulders, abs, ankles and foot bottoms, I don’t run as well.

4. Breathing: holding breath or taking too short of breaths can sometimes knock the stamina right out of you.

5. Outfit: is your sports bra too loose; are your polyester shorts trapping too much heat; are your socks rubbing; do your ipod ear buds keep falling out of your ears? Some attire nuisances are bothersome enough to slow you down.

6. What you’ve eaten: Whether you hit the taco bar the night before or skip breakfast on race day, what you do or don’t put into your body can either fuel it or slow it down.

7. Exertion in the days preceding: There is a reason for tapering just as there’s reason for building endurance. If you don’t follow the guidelines, you’ll feel it.

8. Terrain: Each race takes you from one city or route to the next, and none are the same. Obviously hills and rougher roads are going to chip a few minutes off your best time.

9. Sleep patterns: if you don’t sleep well in the days before the race, you’re probably going to run out of steam. Sleep is essential for healing and energy. Skip the shut-eye and you’ll probably fall behind.

My message to you is: Kudos for taking up running and supporting local charities! And don’t be so hard on yourself when your strides don’t meet your version of personal perfection. There are so many elements that factor into your pace that it’s best if you just take in the sights and sounds and enjoy yourself!

Ten Ways to Ease Muscle Soreness!

I am no doctor or scientist, but I can tell you what works best for me for alleviating pain the day after a kick-a$$ workout leaves me tender to the touch. I will do one or any combination of the below items when I’m feeling the burn the next day. There is a fine line between soreness and injury though to beware of.

1. Stretch well after an intense workout. I did Jillian’s No More Trouble Zones last night and found that the cool-down was kind of lacking. Hence, I am darn sore today and feel like tomorrow will be even worse. It’s always important to stretch all the major muscle groups for at least 30 seconds each.

2. Massage. I had a massage therapist once who said she was removing the lactic acid from my muscles. The next day, I had that internal feeling like I should be sore, but felt no pain. That was amazing to me!

3. Keep Moving. Counter-intuitive as it may seem, it’s important to be active in the days following a tough workout. Even when I’ve worked my butt so hard it hurts to sit, I find it’s best to get up and around the next day up to every half-hour or so. A low-intensity walk or even a gentle yoga workout seems to have a repairing effect. Muscles need a chance to heal to be sure, but they also do best with extra circulation and stretching.

4. Keep stretching. I’m always sure to continue stretching the day after, especially since I’m desk-bound most days. My favorite thing to do is stretch while also rubbing the tender areas–a little massage/stretch treat.

5. Drink lots of water. Dehydration only makes the soreness feel worse to me. I’ve also heard–and don’t know if it’s true–that water helps move the lactic acid through the body and lubricate joints. With all the benefits of water, it can’t hurt to try.

6. Hot or cold pack: Heat increases blood flow to the area while cold reduces inflammation. Both feel nice.

7. OTC relief. WebMD talks about using anti-inflammatory medication. While I abhor popping a pill if I don’t have to, with some of the workouts I’ve done, I probably could have used a little medicated relief.

8. Epsom salt bath: word on this street is that Epsom salts decrease inflammation and draw out toxins, making a wonderful addition to the bathwater. The warm bathwater itself increases circulation, bringing much-needed oxygen to tissues in the process of healing. I usually feel better after a bath anyway.

9. Visualize. Soreness is Mother Nature’s way of letting you feel exactly how hard you’ve worked. It is evidence that your body is building muscle, so visualize it doing so. You’ll begin to bask in the glow of a productive workout! In order to progress, there has to be some soreness.

10. Get enough food and sleep. I always feel like I need to sleep longer after an intense workout and it makes sense. Sleep is restorative and I need an extra dose of it to indeed restore. I also find I’m quite hungry the day following sweat sessions. I have to be careful to eat healthfully and feed my body the nutrients it needs to repair.

Infomercial Maniac

I know one. Someone who has bought multiple products off of infomercials, especially when she worked third shift and infomercials were the only things on the channel-deficient television she was allowed to watch. Some were laughable (everyone knows there’s no cure for stretch marks), some legitimate (I’ve heard good things about Proactiv®). Now I’m starting to bend for some. Namely P90X and Slim in 6. I don’t really know a whole lot about them, but the buzz around me suggests they might be worth a shot.

I adore the idea of a complete fitness plan in one bundle where all the guesswork is removed and workouts are changed up every so often to keep muscles and people from getting bored. I’m not too keen on the price for something I’d like to see/try first. And P90X even sounds a bit hardcore for my athletic taste. There are always mixed reviews from people who have tried it which doesn’t make the decision any easier. I think I’ll wait until my neighbor or someone else close by tries it so I can get a first-hand account. (And maybe borrow a DVD or two just to preview it).

Stott Pilates

I went on a search for sunglasses two days ago at a discount home store and ended up coming across a Stott Pilates DVD for just $4. Naturally, as I’m always on the lookout for something new/different and affordable, I bought it. And last night I worked out along with the video and was pleasantly surprised.

I have tried a whole variety of Pilates DVDs only to be bored with the all-too-familiar repetition of the same old moves. Sometimes it seems like if you’ve seen one, you’ve seen them all. You do the hundred; you do you do the side-lying leg series; you do some single and double leg stretches; you do the saw, etc. However, this Stott Pilates DVD offered a lot of variations and a lot of adjustments that made the moves even more challenging (a bonus for the challenge-seeking non-beginners and beginners alike). You do the hundred on your knees and pump your arms from all different directions. But don’t worry, you can still feel it in the core!

I actually felt rejuvenated after my workout and I felt like I actually worked out my arms. Imagine that–a Pilates routine that works on the arms! There were some isolated upper back moves, a few different kinds of push ups and a few different moves that integrated the biceps and triceps into the movements.

I think I might make a trip back to that store and make a few more selections while supplies last and the price is right!

Is an active job a workout?

I had a small argument with my dad about this. After a trip to the doctor, we was told his chances of having a heart attack were off the charts due to a combination of factors, including smoking, high cholesterol/triglyceride/everything readings, eating a full bag of Cheetos in one sitting and sleeping every hour he wasn’t at work. My dad was previously a construction worker for over 20 years of his life. The man has some pipes. But he also has quite the belly and much-too-high cholesterol levels.

I know construction work can be exhausting. But just because you work in an active job doesn’t mean you earn rights to eat anything you want. Just because you lift heavy objects all day does not give you license to neglect other body parts and your flexibility. Just because you only eat a small amount per day doesn’t mean that calorie allowance should be filled with filth. And just because said lifting builds muscle, it doesn’t mean you are getting any cardiovascular exercise, elevating your heart rate for an extended period of time. There is a HUGE difference. Let’s not even get me started on the smoking, daddy-o!

And dad refuses to switch from white foods to whole grains; refuses to eliminate popcorn drowned in extra butter melted in the microwave; and refuses to eat most foods from the produce section, and that’s just a start. He swears he doesn’t eat that bad, but a real, honest food log would tell an entirely different story. I don’t mean to rip on him, but I just have a hard time not getting mad. Now that I’ve made healthy trades and sort of jumped over to the “healthy” side, I absolutely hate excuses and I am easily saddened by situations where people decide not to take care of themselves. I suppose that’s because I’ve done a lot of reading and research about how certain foods and exercise affect your health. Unhealthy people have probably not done so (or ignore the facts) and don’t really understand what they’re doing to their bodies.

I’ve helped when I’ve been asked. It’s a gentle subject and I know the worst thing I could do is persist. I’ve given him a diagram of exercises to help strengthen his back and alleviate his pain, which I’m pretty sure ended up as a coaster. I made an entire booklet of information for him about healthy nutrition, because he couldn’t afford to go to a nutritionist. Even though I was asked, I was still insulted (basically told I didn’t know anything) and the book was completely ignored (i.e. discarded). Hours and hours of work down the drain is enough to make anyone angry.

When I became a mother, I lived, breathed, spoke, thought, and constantly worried about my health and that of my child. I think that’s a natural reaction for a parent. I can’t imagine losing anyone this close, especially for reasons that are within their control. I can so clearly see this teetering on a tightrope and it nearly makes me sick. I don’t want to see my daddy hurting, especially like this. Please pops, can you do better than this so we can enjoy your presence for much much longer?

Tracey Anderson Method

So, I’ve been reading a lot about celebrity trainer Tracy Anderson lately. Just like other things I’ve written about, it seems once I hear about something, I’ll hear about it a few times. Tracy Anderson popped up in my inbox twice in one day, so I thought it would be worth checking out.

There are devout followers and extreme skeptics of the Tracy Anderson Method. Tracy emphasizes the itsy bitsy dancer body, which of course isn’t for everybody or every body. The claims made are that she has over a decade of research under her belt, but I’m very curious as to what and how trustworthy this research actually is. And some of the nutrition plans of hers that I’ve come across sound sketchy. And who on this Earth, besides Madonna, has two hours six days a week to work out? Just sayin’.

Anyhow, Tracy places a wonderful emphasis on improving strength and sculting a sexy body without worrying about adding bulk. It’s a wonderful high rep/low weight method to try on alternate days from your low rep/high strength training days. Don’t mistake the low weights as a workout for pansies, because some of them can be very hardcore. The method also has some similarities to Pilates, but with a much more diverse set of exercises. For one, Pilates puts focus on the core, while Tracy Anderson chisels out arm and leg muscles as well.

Althought I don’t think the complete plan is sustainable, I am a proponent of variety. So, I have incorporated a few of Tracey’s methods into my workouts this week.

Here are a few places where you can find a few free workouts from Tracy:

1. Daily Candy recently posted four workout videos with Tracy. This is a link to the “Tracy Anderson” search results. There are four different targeted workouts from which to pick and choose. Tracy guides you, but you have to pause the video to eke out the indicated reps by yourself.

2. Just type Tracy Anderson in YouTube to bring up several free 10-minute-ish workouts.

3. The home page of the Tracy Anderson Method Website offers a free workout video if you enter your email address. No gimmicks or hassle, or I wouldn’t have signed up myself.

4. Self Magazine published a wonderful arm workout by Tracy several months ago. Print the slide show and do in your living room.

Check out Tracy’s website and studio images. People are paying $900 a month to work out with her on funky pully systems and cube-shaped frames. She also made a series of workout DVDs you can get on her website or Amazon. For now, I’ll just take advantage of the free online workouts, thanks.