Category: fitness

August 2, 2012

Kayaking: My Favorite Way to Work Out

Kayaking is my meditation. It is the most peaceful, in-touch-with-nature, thrilling active sport that I know, at least on our calm local waters. I would take a humble kayak over a fancy yacht any day. I would add that it’s pretty budget-friendly as well. You only pay the initial cost of the boats (around $300 for ours) and minimal equipment for endless summer entertainment. I sometimes forget to chalk up my time in the boat as fitness minutes, because it never feels like working out. It’s blissful, it’s family time, it’s an adventure, and it’s a whole experience as opposed to being just another workout.

I love how you can get into tiny nooks that are inaccessible to other boats. We’ve been down some extremely shallow channels (like 2 inches deep!) that are completely secluded. You can literally drop a kayak in any waters–and by yourself, I might add. I think my kayak only weighs like 35lbs, so I can carry it alone.

On this particular trip, we got to see a lot of wildlife: frogs, red wing blackbirds, turtles, ducks and of course fish. Our love of the sport has carried over to our Peanut, since he came along this time and loved it too. Can you tell?

We went at dusk. Boat traffic was light, the weather was golden, the sun was starting to set. If that isn’t meditative, I don’t know what is. Ohm-ing on a cushion is no match for the steady rhythm of the paddles, the caress of the air, the smell of nature and the peaceful surroundings that kayaking offer.

When they tell you to find an exercise you love, this is what they mean. Kayaking is an “exercise” that I truly love love. What’s yours?

August 1, 2012

Gym Hair: Upside-down Braid with Top Knot

Last week, I tried out another fun gym hair idea. Like I said before, I’m making a concerted effort to not default to a ponytail all the time. I’m bound and determined to pull myself out of a hair rut. However, I’m not keen on dedicating a lot of time to my hair. I’m perpetually running a little late in the morning, trying to get to work on time. I have no time for extra fuss. Also, I’m trying to keep the looks grownup–no Laura Ingalls braids over here.

This style took less time than it would take to blow-dry my hair. And I got tons of compliments on it all day.

This is what it looked like pre-workout. But actually, I had worn it on my bike ride to and from work and to work all day. It really held up.

And this is what it looked like before bed, after an intense gym session. It’s really a durable ‘do.

Here’s the how-to:

All you have to do is form an upside-down French braid halfway down your head. Secure with bobby pins, if you’d like.

Then, gather all your hair into a high ponytail. As you’re wrapping your hair tie around the last time, pull your hair only halfway through and play around with it a little. At this point, you can remove the bobby pins, if you have long hair like mine (or leave them in for shorter hair).

Spray to secure.

July 21, 2012

The Funnest Summer Workout…

…has got to be this:

Kids have it all right, don’t they? Workouts should…

*Be fun. Check.

*Be taken outdoors when possible. Check.

*Involve a workout buddy. Check.

*Make you lose track of time. Check.

*Not feel like you’re working out. Check.

*Have a built-in cool-down system. Check.

*Make you sad when you have to quit. Check times two.

Not to mention, running down the slip and slide is the coolest form of HIIT cardio I’ve ever seen. Someone should invent sprinkler group exercise classes.

What summer “workouts” are your favorite?

May 29, 2012

Gym Hair: Side Bun with a Twist

Do you ever get bored of just wearing your hair in a ponytail for the gym? Well, I do, so as I’m testing out some new gym styles, I thought I’d share what do’s hold up after some pretty intense workouts. Lately I’ve been running HIIT intervals for 40 minutes followed by at least 20 minutes of strength training, to give you an idea of what these hairstyles have to withstand.

This first style was a side twist braid, tucked into a side ponytail. Then, the ponytail was shaped into a messy side bun.

Here are the before pictures:

And here are the after pictures:

The hairdo mostly stayed intact, but the bun could’ve used a few extra bobby pins and spritzes of hairspray.

I will definitely be using this hairstyle again with a few tweaks. It’s so much fun to experiment and change up my style a little bit. It’s especially important to keep my long mane off my back as the temperatures keep rising.

May 12, 2012

Tips for Running with Your Dog

Meet my running partner, Titus. He is a Staffordshire Terrier who likes to sleep under the covers. He is the best running partner ever because he:

1. Is always ready for a run. Only ice in his paws will slow him down (he’s short haired, so winter runs are not ideal). I don’t need to set a date and time. He’s there. He’s ready.

2. Always keeps pace with me. I am never running too fast or too slow for Titus. I have pretty short legs, so 5mph works for both of us.

3. Gives us both a reason to exercise. I am a proponent of Caesar Milan’s advice about exercising your dog. If we can both pump out 3 miles at once, we’ll both feel better afterwards.

4. Makes me feel safe in grittier neighborhoods. No one messes with the pit bull.

5. Except those tiny little people that approach asking to pet him. I just love that!

6. Gives me a bicep workout at the same time. Titus, leave the squirrels alone! But really, guiding him with the leash is a good arm challenge. Look at him. He’s meaty!

7. His happy energy wears off on me. When he sees the running shoes get tied and the leash come out of the basket, he gets downright giddy. It makes me feel a little more excited about running too.

8. Won’t roust up the cat as much when he’s tired. Milan knows that that a tired dog is an obedient dog.

Titus has accompanied us in 5K races and trail hikes. He’s a great sport. I think this is the reason he hasn’t even come close to showing his age yet. He’s 8 (going on 9 in August) and he’s still a solid block of muscle with some sprightly puppy energy still inside him.
If you’re thinking of running with your pup, here are some things to consider:
Will your dog run beside you? If you have a dog that takes you for a walk, you might consider some training to make him a better running partner. Titus stays at my side, so I am never at his mercy. Except when a squirrel crosses right in front of him, but see my comment about built-in bicep work above.
What breed is your dog? It is absolutely necessary that you do some research to make sure that your breed is suited for running. Do not try to run a 10k with a bulldog! Titus is well-suited for brisk, shorter runs. Perfect!
Is he ready to run? Even if you’ve found a breed that is built to run, you still need to build up their endurance just like you built up yours. And check with his doctor just like you checked with yours.

How far are you going? Titus and I usually go 3 miles tops. Any longer than that (or on hot days), and you should probably bring along water for both of you and a collapsible water dish along the lines of this. If the dog is lagging or showing signs of exhaustion, do not push him! It is also best to go when temperatures and sun are not at their peak. We both find that 60 to 70 degrees is pretty ideal for a run.

Where are you running? Be mindful that your dog is not wearing shoes to guard his feet from broken glass, sharp rocks, frostbite or burning-hot pavement. Titus is used to running on sidewalk and trails, which are my normal running routes. Just make sure to keep Bowser’s feet in mind.
What type of leash do you have? I find that a leash that is long enough to allow me to pump my arms and maintain good form, but short enough to keep the dog near my side, is just perfect.

Try not to make running with your dog too difficult though. A doggie workout buddy is ideal because they barely require any fancy gear or training. That’s what makes running with him so great!
I don’t have any advice on what to do with those #2 bags while you’re running. They’re gross and they flop about and make it hard to, well, run. There are other disadvantages, but this is not the place to list them:) If you have any good tips for running with poo or if you’ve invented the perfect disposable bag system, please let me know! I’m in desperate need of something…anything!

May 8, 2012

The Importance of Fitness for Health and Recovery

Today, I proudly present a post from guest blogger David Haas, who has been studying and writing about the positive effects of an active lifestyle on cancer patients. David is a cancer support group and awareness program advocate at the Mesothelioma Cancer Alliance. Take it away David…

When you are dealing with cancer or any other traumatic life occurrence, it might surprise you how much good exercise can do for you. Many people, when they are faced with challenges, want to hide and become very sedentary, but the truth is that in many cases, it is far better for you to stay active. Caring for Cancer states that fitness should be one of your highest priorities if you have cancer, so see what your options might be.

Get Some Advice

If you want to get fit while recovering from cancer, or if you find that fitness for mesothelioma treatment is one of your big goals, you should not start with no information. This is especially true if you are someone who is starting to exercise from a dead stop! If you are invested in making sure that you can start off with a fitness regimen that suits you, consult with your doctor and then see about working with a personal trainer. There are many people out there who find that having someone to guide them through the process helps them stay on top of things.

Right Time, Right Place

If you want to exercise, you need to make it part of your routine, and you will discover that in many cases, you need a special time and place for your exertions. Think about how you feel about working a gym into your routine. For example, are you someone who loves going to a class, or do you just want to head to the weight room to pump some iron? On the other hand, you might be someone who is devoted to simply working out on your own. Learning this about yourself can help you figure out what exercise regimen is right for you.

Get a Workout Buddy

Even if you are dealing with the easy tiring that comes with cancer treatment, you will find that in many cases, the thing that you have to beat is lethargy. Consider how you can make sure that you get off the couch and off to the gym or even out for a walk. Talk to a friend and ask them to keep you motivated. Whether you run on the treadmills side by side or you simply get each other to the gym before going off in your own directions, you will discover that this is something that can get you very motivated. Just be ready to return the favor if your workout buddy is having a rough day.

Have Fun!

If your primary memories of working out and getting fit all have to do with trauma and drama suffered in high school gym class, it can be tough to find the motivation to get fit. The truth is that now you are doing it because you want to do it. No one is forcing you, and there is no reason that exercise can’t be fun. Whether you are interested in a martial art or in rock climbing, you can now tailor your experience to be what you want it to be!

For example, how do you feel about performance? If you love the idea of getting up in front of others, why not consider a dance studio? On the other hand, if you are invested in making sure that you can take care of yourself, why not enroll in a martial art dedicated to self-defense?

Take a moment to consider where you want your health to be when it comes to general fitness and exercise. Find a program that works for you and then stick with it. No matter what your goals are, fitness is important.

April 28, 2012

Fitness Vision Board

Olympic athletes do it. Stylists do it. Walt Disney did it. Martha Stewart employees do it. Seems everyone’s using “vision board” to direct their focus and achieve their goals. Using Pinterest to make a vision board is also a great way to get new fitness and healthy recipe ideas.

This USA Today article has some fantastic tips for using Pinterest to get new fitness ideas. Find inspirational quotes, workouts for each part of the body, full fitness routines, and motivational images. The best tip: categorize the workouts by weekday and build an entire workout routine. We should all try this, sitting down on Sunday to plot out the week’s workouts on Pinterest.

Notice how I don’t have too many image-related pictures on my vision board. My body type is pretty different than most and I don’t want to get caught up in the whole image thing. Mostly, this for me is about feeling, striving, being and looking healthy.

On my Pinboard:

1. Cookie cutter fruit “lollipops.” Play with your food, my friends.

2. Jenn Shelton. The book Born to Run really introduced me to this fabulous runner. She runs ultra marathons that are like 50 to 100 miles!!!?!? And from what I’ve seen, she’s super fast, humble and unpretentious. And she used to study poetry. Love!

3. When You Lose Fat Chart: shows all the statistics about your body and how you reduce the chances of getting a myriad of medical problems by losing weight. If that isn’t motivation, I don’t know what is!

4. Healthy Sandwiches, Six Ways. Makes you look at so-called “diet” food in a whole new way. PB&J isn’t your only option, folks.

5. How to Run Diagram: I like to be cognizant of how I’m running so I can keep getting better, so this poster is a fine reminder.

6. Fruit Rainbow. Makes healthy food look fun, colorful, fresh, new and exciting. I think my Peanut would love these! (Hmmm, remind me about that on his birthday:)

7. Clear Your Mind. Go for a Run. This poster reminds me of how grrrrreat running makes me feel.

8. Fruit Smoothie in a Wine Glass: This picture got clipped off a bit. I just like that idea of serving a healthy “cocktail” of fruits in your finest glassware. Makes it seem like an indulgence rather than an obligation.

Check out this link from Shape Magazine about how Pinterest could change your life. I found this after I decided to do a post about vision boards, and it totally validates where I was going with this. Science is behind the “vision board” idea. Putting your goals in writing has always been a crucial step for actually accomplishing them. Putting your goals into concrete images takes you one step closer to fulfilling them. If you can actually visualize your goal, as in, know what they look like (taste like, feel like, etc), you’ll have a much clearer picture to work with and direct your attention toward.

The article even validates what I said above about not using too many image-related pictures. Adding images of perfect, tanned, airbrushed models is dangerous. Self-sabotage is not what we’re going for here.

What are you waiting for? Check out the Fitness eye-candy over on Pinterest. Or make an inspirational moodboard for other goals in your life with the same concepts in mind: financial, career-related, love-focused, food-minded, etc.

As they say over there, Happy Pinning!

April 19, 2012

Book Pages: Totally 70s Teen Scene

I picked this book up, not for reading pleasure, but simply for gaping at. The visuals are all-too-adorable and the tips are so cutely out-dated, I can hardly stand it. Just look at the title: Teen Scene: 1001 Groovy Hints & Tips. Your New Super-Hip NOW Guide to Everything!!! This book is rated “I” for tuned-in teens. Hee hee!

Being the fitness buff that I am, I couldn’t resist the exercise and diet sections in the book. Oh, the health snobs of today would have a field-day with some of the downright outlandish tips. Here are the best of the best:

Mmmmm. The vegetable bouillon/carrot diet. How healthy is that? Not very!

Remember those side-to-side stretches in gym class?

So that’s how they got such straight, sleek hair. They wore nylon stockings on their heads at night. They never taught us that on Three’s Company, now did they?

Oh, this book is just chock-full of these precious off-kilter gems of advice.

April 16, 2012

My favorite fitness tool: ripped magazine pages

Let me introduce you to one of my favorite collections from my house. It’s not the run-of-the-mill collection. If fact, I don’t know anyone else who collects ripped magazine pages like I do. But I do. Oh, do I.

People, I could practically make an encyclopedia out of these (maybe there’s already an app for that). I’m not normally predisposed to hoarding, except when it comes to magazine workouts. Ok, ok…and workout videos. But you see, the workouts only fill up two file folder envelopes, so don’t call the A&E network on me, ok?

I have been a loyal subscriber to SELF magazine for at least 10 years and Shape magazine for almost as long. Each fitness mag has at least two workouts printed in it each month. That adds up to zero boredom for me!

I love that I have a mix of everything, from cardio to strength. I have workouts for specific body parts and equipment–whatever I’m in the mood for. I have capoiera, yoga, pilates, prenatal and all other different forms of exercise. Some are appropriate to do in front of the big windows at the gym. Some I will only do in my own home. Haha! And I never have to do the same one twice, which is a priority on my list.

And I love to give copies out to friends. Most recently, I made copies of all my prenatal workouts for a pregnant friend. I’ve tried to pare back the bulk of these folders, but…I just can’t. These pulled workouts are such a crucial part of my fitness happiness. Many of these workouts are available on the magazine websites for free. If you don’t already use these valuable, readily-available resources for getting fit, start today!

March 25, 2012

Weekend Family Fitness

The weekends have been very kind to us lately. Although we woke up to clouds and rain this morning, it stopped about mid-morning so we toyed with the idea of a little excursion. Hubster found an article about the rare phenomenon that is sturgeon spawning, happening nearby in New London. Although fish aren’t really my *thing* I thought it would still be nice to be outside and we knew Peanut would love it.

And love it, he did. When he spotted his first sturgeon, he was sure he had spotted something huge. “Look mamma, a whale!” He’s even been to Sea World, so he’d know a whale when he saw one, right?

There were schools of giant fish bumping up very close to shore. The sheer number of people that come to view this phenomenon is amazing. And all the pointing, oohs and ahs, and hushed anticipation are worth the trip in itself. Not only that, but it was a beautiful 60-degrees. Still unheard of for a March in Wisconsin.

See I think those fins make them look more like sharks, but that’s just me. *Wink*

At the assistance of a charming 3-year old, grandma and grandpa were strongly encouraged to ride along. They obliged and had just as much fun as he did.

There were some nice trails and bridge walks in the area that we happily ambled along. It was truly refreshing to be out in that fresh air, walking altogether as a three-generation family, and witnessing a rare phenomenon of nature. Sure, we enjoyed some family fitness, but we barely even noticed! Especially with views like this: