Category: workout

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 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:

March 15, 2012

Best Free Online Workout Videos

As you know, I was completely devastated to have found out that ExerciseTV was discontinued. Is that what you’d call it, discontinued? I prefer to call it an act of abandonment. Anyway, I would like to share with you some free quality online exercise options that I have found in my voracious quest for a replacement.

1. Exercise.com: the videos here do not offer the same type of interactive experience as ExerciseTV offered, but you’ll still get one heck of a workout. A model will guide you through an exercise for a certain number of repetitions. Sometimes the video just replays a few times to get to the proper number of repetitions. The workout sessions just go from one move to the next. That’s ok with me, because I’m not very good at building on dance moves to form a complete routine. But believe me, I was a hurtin’ the next day.

2. Blogilates and POP Pilates: Cassey Ho’s story is a very inspirational one. She went to school for Biology to pursue the medical degree her parents wanted for her. In college, she started teaching Pilates and fell in love with it. Her blog, fitness accessory line, and YouTube channel have become quite popular. I think it’s great that she offers an extensive number of free Pilates classes online for anyone to access. And these aren’t your traditional Pilates classes; each is filled with a whole different set of innovative moves you probably haven’t tried before. Cassey’s upbeat, down-to-earth, sometimes-goofy attitude endear you to her from the first move. Her and her sister do most of the video recording themselves!

I tried this standing Pilates workout from the Pop Pilates channel this weekend. You might like it too:

Hopefully I can come back with even more free quality workout videos in my search. Stay tuned!

February 6, 2012

Weekly Health Newsletter Subscriptions

I recently read an article about how Kaiser Permanente studies the effects of weekly fitness emails on weight loss. Turns out, weekly emails do have a significant impact on weight loss. Kaiser used a program called ALIVE (A Lifestyle Intervention Via Email) where they sent participants tailored weekly emails with simple lifestyle steps they could take to lose weight, such as walk for 10 minutes during lunch.

Since regular emails are probably a great weight loss strategy, I thought I would share my own personal list of newsletters that I subscribe to. Not all of these are great for everyone, and you may not want to subscribe to this many all at once, but here goes:

1. FabFitFun: easily digestible daily fitness tips for the modern-day, trend-conscious girl. Today’s feature was about hot new youtube fitness stars. E! News’ Giuliana Rancic is the driving force behind this fab website.

2. Prevention: this might sound, um, a little old, but prevention magazine has 12-and-counting great health newsletters, some of which even fit into a younger lifestyle, such as the “Feel Your Best Fitness Newsletter” and the “Eat This, Not That Newsletter.”

3. Real Age: first, I highly recommend taking the Real Age test, which asks you a bunch of personal questions to tell you how old your body actually is. Then, subscribe to the Tip a Day newsletter. Today, for example, there were articles about the evils of soda and the 25 most healthy cities. Dr. Oz is one of the big names behind this site.

4. Whole Living: It all started when I signed up for a New Years’ 30-day challenge. That easily turned into a whole-year-and-beyond challenge. The Challenge of the Day email sounds like it might be somewhat similar to the idea of the Kaiser ALIVE emails. One recent challenge was to give up one processed food today. The emails really do take a Whole Living approach, touching on so many doable mind-body subjects. The spa-worthy pictures and gentle personal-caretaking approach are refreshing.

5. Everwell: touches on subjects from healthy food (Carrot Camouflage Cupcakes) to fitness (at-home workouts) to consumer health tips (dangers of reusing plastic bottles). It’s really a nice well-rounded approach to leading a healthier life.

6. Self: A handful of newsletters are offered by Self Magazine. The Move of the Week and Recipe of the Week newsletters will steadily build your repertoire on the fitness and food fronts. Other monthly newsletters explore news, tips and health topics.

7. ACE: Get tips and research insider information straight from the organization that trains the trainers. They explore fitness trends of the year, healthy food makeovers, fitness product reviews and of course links to exercise move videos. The newsletters also include handy links to thought-provoking conversations in the forums.

8. Sparkpeople: once you open your FREE (yes, no-strings-attached-FREE) account, you can manage your newsletter subscriptions under the Account/E-mail Preferences link at the top left of your home page. They offer 10 great health, diet and inspirational newsletters and 8 condition-specific newsletters (i.e. Seasonal Allergies and Heart Health). I really enjoy the member-written inspirational emails. They are very well-chosen and highly motivational posts, which always strike a chord with me.

Not only do these newsletter provide a wellspring of helpful information, they’re just great reminders throughout the day and week to stay on track. They keep bringing your thoughts back around to getting up and moving, passing on the cupcakes, and taking your kid for a walk when you get home. After all, if studies are showing that daily emails can encourage your weight loss journey, you might as well take advantage of these wonderful, free resources. My theory is that the more knowledge you have about health and fitness, the easier it is to maintain a healthy lifestyle. It can change your whole mindset.

Do you have any other favorites that are not on my list? Please share! And Happy Reading!