This blog has mostly been about exercise and staying active.
Lately however, I've had to come face to face with the unpleasant truth that exercise is just one part of fitness. For me, luckily, it's a part I like. I enjoy moving and being active, and I've always been interested in different types of exercise: dance, yoga, running, weights, kettlebells. And there are so many other things I haven't yet tried! I have not tried TRX, I haven't tried the much talked-about Plana Forma, and although I have been exposed to different forms of yoga, I have never braved the heated room of Bikram. I love the idea that there is still so much to discover.
I wish that loving exercise and being consistent with exercise was enough to stay fit. Sadly, it's not. And the numbers that flash on my digital scale prove to me every day that I am not doing enough to keep the extra pounds from creeping on.
I have long tried to fool myself that I "earned" the chocolate bar, or the chips, or fill-in-the-blank-with-the-treat-of-your-choice by working out hard. As a result, I think I've sabotaged my workouts by not doing enough on the nutrition--oh, heck, I'll just use the word I mean--I haven't done enough on the DIET side.
Exercise is great: it elevates the mood, it's great for cardiovascular health, it strengthens and tones the muscles. But regular, even regular intense workouts, should never be used as an excuse to stuff our faces post-workout. Yes, I'm really talking to myself here. But feel free to feel spoken to as well, if it encourages you to make some important changes to your diet.
I've never been a diet-type of person. I enjoy eating too much, and I hate depriving myself of foods that I enjoy. At one point, I think exercise was enough. But now that I'm getting older (something I plan to do as gracefully as possible), I can feel my metabolism slowing down, and I realize that I can no longer eat the way I do and expect to not gain weight.
The numbers on the scale don't lie. And they aren't pretty. So, it's full steam ahead for Operation: Clean Eating. None of your South Beach or Atkins for me. It will all be about sensible portions, a lot less sugar, a lot less salty snacks, and more fruits, vegetables, and quality protein.
And a little chocolate, now and then. Just a little. I promise.
What's your diet strategy this year?
Monday, January 31, 2011
Tuesday, January 25, 2011
Feel Good Fitness
Although I've never really given it much thought, I guess my fitness philosophy is that it should feel good. I mean, life's too short to do workouts that make you feel miserable, and the truth of the matter is that if your workout doesn't make you feel good, then you probably won't do it enough to get all the benefits.
The only way to reap all the healthy benefits of exercise is if you do it. And the only way you'll do it is if it fits into your schedule, it's fun, and it makes you feel great! Exercise should make you feel energetic, not exhausted. At its very best, exercise should make you feel strong enough to climb a mountain, and it should give you the energy and love for life that will actually get you off your butt and do it! What's the point of exercise if it can't make you fit enough to go on all the great adventures that life has to offer?
There are so many fitness and exercise options available these days, there's absolutely no reason for you to force yourself to do something you hate. People who detested P.E. class in school--getting fit today doesn't have to mean wearing something you feel fat in, and being laughed at because you're the last to be picked for teams, or because you suck at a particular sport. Getting fit can--and should!--be a celebration of the body you were given, and how much it can do for you. After all, you got up out of bed today, right? You're healthy enough to go to work, you've got legs that can carry you all day long--these are all things to be grateful for. Getting fit just means doing a little extra, so you can be strong enough to do a LOT more.
I love it when people try something new, and realize they can do a lot more than they thought they could. I love hearing about people who push past their limits and realize that they're stronger than they thought they were. Fitness should not be about shame or insecurity. Fitness should be empowering!
Feel Good Fitness should mean being able to say, ya, I'm not a size two, but I can do this many push-ups in a minute. Or, I can finish a 5-kilometer race. And I feel great! Feel Good Fitness shouldn't be about competition either. It's cheesy and a cliche, but the only person you should be competing with is yourself. And, there's no way to lose if you're playing by yourself right? So be forgiving, be compassionate, have a sense of humor. Did you miss a day of working out, and eat a whole candy bar by yourself? Don't beat yourself up about it. It's only one day, and you can also get back on the fitness train tomorrow. Besides, maybe your body needed that rest day. (And, hey, chocolate is full of antioxidants, so don't cut it completely out of your diet.)
Of course, I'm not saying that you should be soft on yourself and never do a puke-in-a-bucket type of workout. I'm all for going to your edge, finding that fine line doing something that's INTENSE and doing something that's PAINFUL. But the "edge" is yours, you decide where it is, you decide when you want to play at that edge, and when you want to back off. The only way to do that is by getting to know your body.
Eoin Finn in his DVD, Power Yoga for Happiness, has a bunch of yogis demonstrating all different levels of skill and experience. In his voice-over, he gives suggestions about how far to push yourself. He says you're welcome to hold back, and stay at level 1, but if it feels right, you might want to try stage 2.
Getting fit isn't it easy. Otherwise, everybody would be fit. There will always be days that you don't want to work out, and there will always be days where you feel more tired than usual. But I've never finished a workout and said, "I wish I hadn't done that." Sure, there are days when my workout has me beat, but I always have a great sense of accomplishment after doing it, the sense of having done something good for myself. And, that's a great feeling.
The bottom line for me? Being fit feels good. Being fit feels great! Why should getting fit feel bad?
The only way to reap all the healthy benefits of exercise is if you do it. And the only way you'll do it is if it fits into your schedule, it's fun, and it makes you feel great! Exercise should make you feel energetic, not exhausted. At its very best, exercise should make you feel strong enough to climb a mountain, and it should give you the energy and love for life that will actually get you off your butt and do it! What's the point of exercise if it can't make you fit enough to go on all the great adventures that life has to offer?
There are so many fitness and exercise options available these days, there's absolutely no reason for you to force yourself to do something you hate. People who detested P.E. class in school--getting fit today doesn't have to mean wearing something you feel fat in, and being laughed at because you're the last to be picked for teams, or because you suck at a particular sport. Getting fit can--and should!--be a celebration of the body you were given, and how much it can do for you. After all, you got up out of bed today, right? You're healthy enough to go to work, you've got legs that can carry you all day long--these are all things to be grateful for. Getting fit just means doing a little extra, so you can be strong enough to do a LOT more.
I love it when people try something new, and realize they can do a lot more than they thought they could. I love hearing about people who push past their limits and realize that they're stronger than they thought they were. Fitness should not be about shame or insecurity. Fitness should be empowering!
Feel Good Fitness should mean being able to say, ya, I'm not a size two, but I can do this many push-ups in a minute. Or, I can finish a 5-kilometer race. And I feel great! Feel Good Fitness shouldn't be about competition either. It's cheesy and a cliche, but the only person you should be competing with is yourself. And, there's no way to lose if you're playing by yourself right? So be forgiving, be compassionate, have a sense of humor. Did you miss a day of working out, and eat a whole candy bar by yourself? Don't beat yourself up about it. It's only one day, and you can also get back on the fitness train tomorrow. Besides, maybe your body needed that rest day. (And, hey, chocolate is full of antioxidants, so don't cut it completely out of your diet.)
Of course, I'm not saying that you should be soft on yourself and never do a puke-in-a-bucket type of workout. I'm all for going to your edge, finding that fine line doing something that's INTENSE and doing something that's PAINFUL. But the "edge" is yours, you decide where it is, you decide when you want to play at that edge, and when you want to back off. The only way to do that is by getting to know your body.
Eoin Finn in his DVD, Power Yoga for Happiness, has a bunch of yogis demonstrating all different levels of skill and experience. In his voice-over, he gives suggestions about how far to push yourself. He says you're welcome to hold back, and stay at level 1, but if it feels right, you might want to try stage 2.
he invites you try level 3. I've always appreciated those reminders. Do I have a good reason for wanting to go to level 3? Do I want to do it, because my body thinks, yeah, I think I'm ready for that now! Or, is it just because I want to look like that great, advanced, super bendy, blonde girl in the DVD? If it's the second thing, then...well...is that what Eoin would call a "very good reason" for wanting to go deeper? And, if I did go deeper, would I feel good? Or would it just hurt?And if you want to go deeper, and have a very good reason for wanting to go deeper...
Getting fit isn't it easy. Otherwise, everybody would be fit. There will always be days that you don't want to work out, and there will always be days where you feel more tired than usual. But I've never finished a workout and said, "I wish I hadn't done that." Sure, there are days when my workout has me beat, but I always have a great sense of accomplishment after doing it, the sense of having done something good for myself. And, that's a great feeling.
The bottom line for me? Being fit feels good. Being fit feels great! Why should getting fit feel bad?
Sunday, January 23, 2011
On the Run
Despite my running hiatus, I found I could not resist, and signed up to join my first (and hopefully not my last!) 10K this year.
I was actually set on NOT joining it, until I realized that I had joined the Condura Skyway Marathon every year since it began. Sadly, I won't be going up a race category as I had originally planned. I ran 5K in 2009, 10K in 2010, and should have been ready for a 16K this year. But...you know what they say about even the best laid plans.
I started running probably about 10 years ago, or something like that. I started out walking, then running and walking, then gradually developed enough endurance to run my whole route. I only started joining these so-called "fun runs" in 2007. My office used to be located inside a lovely university campus, making running not only convenient, but also quite refreshing. I found a kindred spirit in the office, who encouraged me to run, and the hour to an hour and half of pounding the pavement was also a time to commiserate with workplace woes or celebrate some office success.
Today however, I find it much more difficult to run, since I moved office and must contend with a one-and-a half hour commute from workplace to home. Theoretically, I could wake up early (and I mean early) to run, but my body will simply not tolerate the idea of running around in the dark. And by the time I've made it home at the end of the day, I'm often simply too tired to think of going out again to run.
Yes, I know, this labels me as "not a serious" runner. I don't mind. It's the truth.
But I enjoy it. And I wish I had the luxury of running more often. It's not the exercise that I miss so much, because I have a lot of other options for exercise. It's the meditative aspect of running that I miss. Unlike others, I don't run with an iPod, I much prefer silence and the sound of my breath to any other soundtrack. Yoga and running seem like twin pursuits to me, since the repetitive motion and the breathing make both these activities seem like meditation in motion.
I am currently reading "What I Talk About When I Talk About Running" by Haruki Murakami. He captures perfectly what I like about running:
I was actually set on NOT joining it, until I realized that I had joined the Condura Skyway Marathon every year since it began. Sadly, I won't be going up a race category as I had originally planned. I ran 5K in 2009, 10K in 2010, and should have been ready for a 16K this year. But...you know what they say about even the best laid plans.
I started running probably about 10 years ago, or something like that. I started out walking, then running and walking, then gradually developed enough endurance to run my whole route. I only started joining these so-called "fun runs" in 2007. My office used to be located inside a lovely university campus, making running not only convenient, but also quite refreshing. I found a kindred spirit in the office, who encouraged me to run, and the hour to an hour and half of pounding the pavement was also a time to commiserate with workplace woes or celebrate some office success.
Today however, I find it much more difficult to run, since I moved office and must contend with a one-and-a half hour commute from workplace to home. Theoretically, I could wake up early (and I mean early) to run, but my body will simply not tolerate the idea of running around in the dark. And by the time I've made it home at the end of the day, I'm often simply too tired to think of going out again to run.
Yes, I know, this labels me as "not a serious" runner. I don't mind. It's the truth.
But I enjoy it. And I wish I had the luxury of running more often. It's not the exercise that I miss so much, because I have a lot of other options for exercise. It's the meditative aspect of running that I miss. Unlike others, I don't run with an iPod, I much prefer silence and the sound of my breath to any other soundtrack. Yoga and running seem like twin pursuits to me, since the repetitive motion and the breathing make both these activities seem like meditation in motion.
I am currently reading "What I Talk About When I Talk About Running" by Haruki Murakami. He captures perfectly what I like about running:
What exactly do I think about when I'm running? I don't have a clue...I just run. I run in a void. Or maybe I should put it the other way: I run in order to acquire a void. But as you might expect, an occasional thought will slip into this void...The thoughts that occur to me while I'm running are like clouds in the sky. Clouds of all different sizes. They come and they go, while the sky remains the same sky as always. The clouds are mere guests in the sky that pass away and vanish, leaving behind the sky...And we merely accept that vast expanse and drink it in.
Have YOU started working out this year?
...If you haven't, this is a perfect chance to start!
Total Fitness DVDs is having it's New Year's Resolution Sale, with over 800 workout DVDs at discounted prices!
So whether you're already a certified "vidiot" or just starting your journey with home-workouts, this is the place for you. Aside from the sale prices and the great selection, Mary is awesome to do business with.
So make sure your credit card's handy and get ready to start working out!
Total Fitness DVDs is having it's New Year's Resolution Sale, with over 800 workout DVDs at discounted prices!
So whether you're already a certified "vidiot" or just starting your journey with home-workouts, this is the place for you. Aside from the sale prices and the great selection, Mary is awesome to do business with.
So make sure your credit card's handy and get ready to start working out!
Monday, January 17, 2011
Ballet Bodies
I paid a visit to a ballet school the other day.
SIGH.
I love ballet. I mean, really love it. I love the music, I love the movement. I love everything about it.
I took ballet for six years, and though I had the coordination and the musicality, I didn't have any of the natural advantages a ballet student should have. I was more athletic than elegant, I was round where I should have been long and lean. And then of course, there's the flat feet.
According to eHow:
I totally understand though the current fascination with ballet-style workouts. I mean, who doesn't want a body that looks like this--
and can do this:
I've got two ballet workouts on tap that I haven't yet tried, but stay tuned for reviews. I hope I get around to trying them, sooner rather than later. (For those who are curious and want to know what exactly these videos are, they are the workouts by Jessica Sherwood, Ballet Boot Camp 1 and 2.)
Barre-style workouts, like Pure Barre, Lotte Berk, and the Core Fusions, are also workouts that I would classify under "ballet-style" or ballet-inspired. Interestingly enough, I have very little patience with barre-style workouts, so I wonder if a more ballet-influenced program, such as Jessica Sherwood's, will fit the bill. I'll let you know.
I love ballet, and I am in awe of those who have pursued their dream of becoming professional dancers. It's a hard life. And the demands of the art and of the audience are almost too much to bear.
As an example, late last year, a review of the New York City Ballet's The Nutcracker raised a furor. Alastair Macaulay said Jenifer Ringer, who played the iconic role of the Sugar Plum Fairy, looked as if she had eaten "one sugarplum too many."
This is what Mr. Macaulay was referring to:
She doesn't seem all that fat to me.
I admire dancers who look strong, who have beautiful expression, who are graceful, elegant, and yes, athletic. I look for spark and fire, for softness and delicacy. I love dancers with great musicality and of course, beautiful, clean technique. And I love the dancers who make it all look so easy.
But...it's a hard life. And dancers make a lot of sacrifices, not just to keep their bodies--their instruments--in shape, but, I imagine, a lot of personal sacrifice too, in order to be able to dance and perform the way they must.
In the documentary, Etoiles: Dancers of the Paris Opera Ballet, an incredibly beautiful dancer makes this this painful comment:
SIGH.
I love ballet. I mean, really love it. I love the music, I love the movement. I love everything about it.
I took ballet for six years, and though I had the coordination and the musicality, I didn't have any of the natural advantages a ballet student should have. I was more athletic than elegant, I was round where I should have been long and lean. And then of course, there's the flat feet.
According to eHow:
If you want a ballerina's body, the facts can be discouraging. A professional ballerina must be between 5-foot-2 and 5-foot-8, slender and limber, have a perfect limb-to-torso ratio, a long neck, a small head and perfectly arched feet with good point.So, I really just wasn't cut out for it.
I totally understand though the current fascination with ballet-style workouts. I mean, who doesn't want a body that looks like this--
 |
| Ashley Bouder of the New York City Ballet |
 |
| Ashley Bouder again, in Four Seasons |
I've got two ballet workouts on tap that I haven't yet tried, but stay tuned for reviews. I hope I get around to trying them, sooner rather than later. (For those who are curious and want to know what exactly these videos are, they are the workouts by Jessica Sherwood, Ballet Boot Camp 1 and 2.)
Barre-style workouts, like Pure Barre, Lotte Berk, and the Core Fusions, are also workouts that I would classify under "ballet-style" or ballet-inspired. Interestingly enough, I have very little patience with barre-style workouts, so I wonder if a more ballet-influenced program, such as Jessica Sherwood's, will fit the bill. I'll let you know.
I love ballet, and I am in awe of those who have pursued their dream of becoming professional dancers. It's a hard life. And the demands of the art and of the audience are almost too much to bear.
As an example, late last year, a review of the New York City Ballet's The Nutcracker raised a furor. Alastair Macaulay said Jenifer Ringer, who played the iconic role of the Sugar Plum Fairy, looked as if she had eaten "one sugarplum too many."
This is what Mr. Macaulay was referring to:
 |
| Jenifer Ringer as The Sugar Plum Fairy |
She doesn't seem all that fat to me.
I admire dancers who look strong, who have beautiful expression, who are graceful, elegant, and yes, athletic. I look for spark and fire, for softness and delicacy. I love dancers with great musicality and of course, beautiful, clean technique. And I love the dancers who make it all look so easy.
But...it's a hard life. And dancers make a lot of sacrifices, not just to keep their bodies--their instruments--in shape, but, I imagine, a lot of personal sacrifice too, in order to be able to dance and perform the way they must.
In the documentary, Etoiles: Dancers of the Paris Opera Ballet, an incredibly beautiful dancer makes this this painful comment:
You are always working before a mirror, always examining what faults to work on. I don't know if a dancer can say "I like myself physically." It's impossible.Many of us are fortunate that we can do these ballet-type workouts in the privacy of our own home, without a dance teacher barking commands at us. Having had that experience though, I can honestly say I have no regrets. And while I wish that I too could wear a tutu and dance on stage, I'm glad that I don't have to live with the pressure of being perfect.
Thursday, January 13, 2011
To Rotate or Not to Rotate--That is the Question!
Many exercise plans and even workout DVDs focus on the idea of a rotation: using specific exercises or workouts in a planned schedule for a fixed period of time. There are some short rotations, usually around 3 or 4 weeks (21-28 days), medium-length ones (around 6 weeks, or 42 days), or long-haul rotations that last up to 3 months (90 days).
Some people need the structure that a rotation offers. And I have to admit, it takes a lot of pressure off to have everything decided for you beforehand. So for some people, it works.
Personally, I don't have the discipline it takes to stick to a rotation. And, I mean, what if I wake up one morning and don't want don't want don't want to do the scheduled workout? So, I am rotationally-challenged that way.
The one time I was able to stick to a rotation though, I have to say I got great results. I did a short one, 4 weeks of Leslie Sansone walking workouts based on her book, Walk Away the Pounds. And walk them away I did, losing seven pounds by the end of the 4 weeks.
Hmm. That was pretty amazing. Hmmm. I might just have to do that again sometime.
The fitness retailer, Beachbody, presents many workout DVDs with these formats. Slim in 6 promised great results in 6 weeks, and who knows, it might have delivered...if I had stuck to the plan. I think I managed up to week 3 or 4...and then I gave up. Tony Horton's Power 90 is a three-month in-home bootcamp for those who have --and he has intermediate and more advanced workouts too, P90 and P90X, for those who want to take their fitness to the next...and then the next...level.
Kelly Coffey-Meyer offers six week rotations, cycling around her different video offerings. With her series of 30-minute videos, this is a great option for the time challenged. Plus, Lauren, one of Kelly's instructors, is a fantastic modifier who gives great options to keep things low-impact or less strenuous, while still getting a serious (and I mean, serious) workout.
Looking back on my patterns then, I guess, I could probably get better results by sticking to a rotation. Doing a rotation would likely give me the kick-in-the-pants I need to work harder and challenge myself more. I will probably do a more flexible type of rotation, with particular kinds of workouts: walking, dancing, weights, and yoga.
Some people experiment with yoga-only, barre-and-dance, classic strength-and-cardio. But in the end, I think the best and most effective workout schedule is the one that you will stick to, rotation or no rotation.
Some people need the structure that a rotation offers. And I have to admit, it takes a lot of pressure off to have everything decided for you beforehand. So for some people, it works.
Personally, I don't have the discipline it takes to stick to a rotation. And, I mean, what if I wake up one morning and don't want don't want don't want to do the scheduled workout? So, I am rotationally-challenged that way.
The one time I was able to stick to a rotation though, I have to say I got great results. I did a short one, 4 weeks of Leslie Sansone walking workouts based on her book, Walk Away the Pounds. And walk them away I did, losing seven pounds by the end of the 4 weeks.
Hmm. That was pretty amazing. Hmmm. I might just have to do that again sometime.
The fitness retailer, Beachbody, presents many workout DVDs with these formats. Slim in 6 promised great results in 6 weeks, and who knows, it might have delivered...if I had stuck to the plan. I think I managed up to week 3 or 4...and then I gave up. Tony Horton's Power 90 is a three-month in-home bootcamp for those who have --and he has intermediate and more advanced workouts too, P90 and P90X, for those who want to take their fitness to the next...and then the next...level.
Looking back on my patterns then, I guess, I could probably get better results by sticking to a rotation. Doing a rotation would likely give me the kick-in-the-pants I need to work harder and challenge myself more. I will probably do a more flexible type of rotation, with particular kinds of workouts: walking, dancing, weights, and yoga.
Some people experiment with yoga-only, barre-and-dance, classic strength-and-cardio. But in the end, I think the best and most effective workout schedule is the one that you will stick to, rotation or no rotation.
Tuesday, January 11, 2011
Yoga-aaaaahhhh
Before I get into my thoughts about yoga, let me first say that my attempt at a plank-a-thon? Total failure.
Knowing I would probably not be able to hold a 5-minute plank, I set my timer for 2 minutes. I completed the 2-minute hold, but only just!
I am humbled. And inspired to keep trying. If anyone's willing to join me on this plank challenge, I will welcome your company.
SO...on to the yoga.
I failed to make my workout a priority yesterday. My new year's resolution should really be to cut out the close-to-midnight workouts. Sacrificing sleep to squeeze in a workout is not the best health and fitness strategy. Last night, with my bed beckoning, and the clock ticking, the only workout that appealed to me was yoga.
So I pulled out Pure and Simple Yoga by Eoin Finn. It's a 40-minute ashtanga-inspired sequence, with slower-than-usual sun salutations (A and B), some standing poses (standing forward bends, triangle, revolved triangle, warrior, extended wide angle pose), a hip opening sequence consisting of high lunges and pigeon pose, seated forward bends, 3 rounds of boat pose, 3 rounds of bridge (half or full-wheel), and then savasana.
It was a perfect workout for me because it reminded me of how yoga can manage to make me feel both stretched out and blissfully relaxed, while still making me aware of how every single muscle fiber in my body is working to hold a particular pose. Eoin adds a breath track, so you can try to match his slow and steady breathing pattern (normally holding each pose for about 5 breaths). His mellow, surfer-dude voice and Zen commentary is also perfect for relaxing your mind.
Yoga is a great workout because it's challenging and relaxing at the same time. It's so low-key and low-impact, but you're muscles are on fire, and your heart rate is up. Learning to keep your breath steady and even is part of what makes the practice so powerful.
I haven't done yoga in a long time, and I didn't realize how tight my muscles were. The long hold in Pigeon pose was painful, but in a good way. Pure and Simple Yoga (originally titled Yoga for Stiffies!) was the perfect re-entry to my yoga practice.
Sweat. Savasana. Shower. Snooze.
Yoga-aaaaaaaaaaahhhhh.
Monday, January 10, 2011
Plank-a-thon!
Got this idea from the Ice Chamber blog.
Sounds scary, but I think I'm going to give it a try.
Hard core! Who's with me?
(crickets)
Sounds scary, but I think I'm going to give it a try.
The exercise: Forearm Plank.
The goal: 5 minutes!
Hard core! Who's with me?
(crickets)
I seriously doubt I can hold plank for 5 minutes. Will test myself later and see how I do.
Sunday, January 9, 2011
Mini DVD Reviews: So-so titles, Challenging workouts
Trying a new workout DVD can be exciting. It can be satisfying. Finding the right workout can, as my sister says, make you feel “victorious”.
Today, I tried parts of two new workout DVDs.
For my cardio, I did the “Metabolic” workout in the Women’s Health “Look Better Naked” DVD.
(I pause here so that you can react to the title.)
It’s not my favorite title. But I chose to ignore it, and the workout—the cardio one anyway—is pretty good.
It’s a HIIT (High Intensity Interval Training) style workout. I say “style”, because I’m sure those who do “puke in a bucket” HIIT will scoff at this DVD. For those of us who are less hardcore, this is a nice, challenging, sweaty 30 minutes. For those who don’t like high impact, there’s a pretty good modifier who gives some low impact options (some of which I did myself; I don’t like plyo lunges, sue me.)
Jessica Smith leads the workout. I’ve got several DVDs of hers, and I like her style. She leans more towards athletic cardio, not dance-y at all. So there’s a lot of jogging, lunging, squat jumps, hops, leaps, and, brace yourself: squat thrusts and mountain climbers. Variations and combinations of these are done in short bursts. She then brings you into active rest, which is usually a low-intensity preview of the next interval. You need space around you, enough to lunge forward and backward, as well as room side-to-side for lateral steps and curtsy lunges. (I didn’t have the space I needed, and that caused some frustration. I have a feeling I’ll get a better workout when I try it in a larger place). You’ll also need space to walk out into a plank (those with wrist problems might have issues with the squat thrusts and mountain climbers).
I previewed the strength section, which looks like it could actually also have a cardio effect. Again, it’s a lot of lunge patterns, usually with an upper body movement, like a chop or a twist.
I also previewed, tried, and yes, chickened out of) Perfect Legs, Glutes & Abs. (another title that’s…meh…)
This is done by Michele Olson, Ph.D., the instructor on the 10-Minute Solution kettlebell-inspired workout (a workout I like a lot actually, even though, again, hard-core kettlebell devotees will probably turn their noses up at it.)
She has two workouts in this DVD. One uses regular strength training exercises, like lunges and squats, with chops and twists, to challenge core strength and balance. The second workout focuses on working the stabilizing muscles in the legs and glutes through exercises that go through different speeds and range of motion.
I tried the plie section of the 2nd workout, and the abs section of the 1st workout.
(whimper.)
Sometimes a new workout makes you cry.
But, sometimes it also makes you look forward to trying it again. And I’ve got to say that both these workouts fall into that category.
Thursday, January 6, 2011
Fitting in Fitness
Although I have been working out regularly since the start of the New Year, I have to admit, I have been unable to get out of bed for early morning workouts, and as a result, I have had to squeeze my workouts in after work, or...I am ashamed to admit, even as late as after dinner...
Not the best way to go about things.
Waking up early is tough, I won't sugar coat it. But working out in the morning is a great habit, and sets the right tone for the day. Another advantage to establishing an A.M. workout schedule is that you won't stress out about having to exercise later in the day. As we all know, things crop up and life gets in the way. You scarfed down a ______ (insert pig-out food of your choice) during the day that you vowed to burn off during your workout, but...it's now 8 p.m. and you're tired. And just like that, despite your best intentions to workout, the day has turned into a TURD (Totally Unplanned Rest Day).
Rest days are important and you should be sure to allow your body to recover from tough workouts, so be sure to plan out your week in terms of exercise and active or total rest.
But on those days that you planned to workout, but never got around to it...that's a TURD.
Two important tips for establishing a morning exercise habit:
There are some great workout options for the times when you have the energy to do a workout late in the day, but don't have the 30, 45, or 60 minutes to devote to your workout. These short workouts are also great for when you manage to get out bed, but much later than you originally planned, and thus have only a short window of time left to work out. Don't knock these small doses of exercise. They still do work, and if your schedule allows you to do 3 or 4 small blocks of exercise throughout the day, they do add up!
The 10-Minute Solution DVDs are a good option, and they have a wide range of titles. As the name implies, each DVD offers 5 10-minute workouts (with warm-up and cool-down) included. The series has cardio and dance offerings (like Latin Dance and Hip Hop), yoga, pilates, kickboxing, and a couple of dvds focused just on ab and core strength.
Keeping Fit with Andrea Metcalf is a series that gives users 10 5-minute segments for cardio, strength, and pilates. Anybody can do 5 minutes, right? (a review of this workout coming soon!)
A 10-minute session in the morning, maybe a 10-minute walk at lunch, and another 10 minutes in the evening before dinner is a great way to fit fitness into a busy schedule. But everyone's different. Some people are naturally more active and awake in the morning, and if that schedule is good for you, great! Others (and I'm afraid I fall into the latter category) are not morning people, and don't have a problem working out in the evening. When I'm forced to workout at night, I usually choose a more low-key workout: a gentle walk, a stretchy kind of yoga, or a pilates workout usually fit the bill.
The bottom line? Whether you do it in the morning, afternoon or evening, make time for fitness. You'll love the results.
Not the best way to go about things.
Waking up early is tough, I won't sugar coat it. But working out in the morning is a great habit, and sets the right tone for the day. Another advantage to establishing an A.M. workout schedule is that you won't stress out about having to exercise later in the day. As we all know, things crop up and life gets in the way. You scarfed down a ______ (insert pig-out food of your choice) during the day that you vowed to burn off during your workout, but...it's now 8 p.m. and you're tired. And just like that, despite your best intentions to workout, the day has turned into a TURD (Totally Unplanned Rest Day).
Rest days are important and you should be sure to allow your body to recover from tough workouts, so be sure to plan out your week in terms of exercise and active or total rest.
But on those days that you planned to workout, but never got around to it...that's a TURD.
Two important tips for establishing a morning exercise habit:
- Prepare. Prepare. Prepare!
- If you are going to do a workout DVD, put it in the player the night before. If you're like me and have an extensive workout DVD library, you may find that it takes FOREVER to choose what to do. Save yourself the decision-making time and select the workout before hand.
- Related to the above, you might want to prepare a schedule, or rotation. Monday-Wednesday-Friday, you might want to limit your workout choices to cardio, and Tuesday-Thursday would be devoted to strength. That's just an example. Some people rotate a lot of different kinds of workouts: cardio, strength, yoga, barre. Again, choose what works for you.
- Set out your clothes, shoes, yoga mat, weights--whatever equipment you might need for your workout. You don't want to be 15 minutes into the routine when you realize that you need a resistance band, and then spend five minutes rummaging around for one.
- Set your alarm, and try (operative word) to get in bed at a decent hour so you can be well rested for your workout.
There are some great workout options for the times when you have the energy to do a workout late in the day, but don't have the 30, 45, or 60 minutes to devote to your workout. These short workouts are also great for when you manage to get out bed, but much later than you originally planned, and thus have only a short window of time left to work out. Don't knock these small doses of exercise. They still do work, and if your schedule allows you to do 3 or 4 small blocks of exercise throughout the day, they do add up!
The 10-Minute Solution DVDs are a good option, and they have a wide range of titles. As the name implies, each DVD offers 5 10-minute workouts (with warm-up and cool-down) included. The series has cardio and dance offerings (like Latin Dance and Hip Hop), yoga, pilates, kickboxing, and a couple of dvds focused just on ab and core strength.
 |
| One of my favorites in the 10-Minute Solution series! |
 | ||
| A 3-DVD pack with short workout segments |
The bottom line? Whether you do it in the morning, afternoon or evening, make time for fitness. You'll love the results.
Wednesday, January 5, 2011
Searching for Senior Fitness
As a fitness instructor, I see a lot of different types of people who come to class.
I see the young and fit and the young and on-the-way-to-fit. I see people who are working out to reach specific weight-loss goals. I see the ones who don't really have fitness goals, but who love the energy and the music in a live class (for those of you who have never attended a live class before because you are intimidated or shy, send me a message. We will have fun, I promise.)
Last night, I had the privilege of having an older lady in my dance-fitness class. She was a wonderful student: smiling, laughing (I told you, my classes are fun!), modifying moves to make them safe and comfortable for her, and in general just dancing and sweating and getting a good workout.
I don't see many older people in my classes. And that's a shame. Perhaps I should have an all-seniors class. (Stay tuned for announcements.)
Fitness is something that people of all ages should enjoy. And there's proof positive that getting older doesn't have to mean getting fatter or run-down.
I mentioned Jane Fonda in my first blog. Truly, she is an amazing woman. We should all be producing fitness videos when we are in our seventies.
Or, how about Margaret Richard of Body Electric fame, who is in her sixties, and still going strong?
The growing (and I do mean, growing) problem of obesity among children is worrying, and I'm sure I'll talk about that more in another post, but I also worry about the seniors, who also need exercise to maintain cardiovascular health, to manage blood sugar (how many people in your extended family are diabetic?), to build and maintain muscle mass and bone density, to boost endorphins (who couldn't use more endorphins?), to remain mobile, and be healthy enough to enjoy their prime-time years.
But what are the fitness options for seniors?
Walking, is of course a great workout, for all ages. Swimming, if you know how to do it, is also wonderful. I know a lot of seniors who enjoy ballroom dancing, and if you like it, go for it!
I am currently searching for workout options for seniors, and have found a number of home workout offerings that may be suitable. Once I've tried them, you'll find out which ones I recommend. I have introduced both my parents to Leslie Sansone, and they can now do three or four miles, no sweat! (Well, not really. They do sweat, of course.) Now, I'm on the lookout for workouts that will help my parents build and maintain muscle mass, which is so important when one is aging.
If you love the seniors in your life, or as my cousins call them, the "OBGs" (Oldies But Goodies), help them to stay active. Don't force them to do anything they don't want to do, but encourage them to get started. Give them the tools they need, whether it's a DVD, a pair of walking shoes, or a membership to a club. Let them know that growing older can really mean getting better.
I see the young and fit and the young and on-the-way-to-fit. I see people who are working out to reach specific weight-loss goals. I see the ones who don't really have fitness goals, but who love the energy and the music in a live class (for those of you who have never attended a live class before because you are intimidated or shy, send me a message. We will have fun, I promise.)
Last night, I had the privilege of having an older lady in my dance-fitness class. She was a wonderful student: smiling, laughing (I told you, my classes are fun!), modifying moves to make them safe and comfortable for her, and in general just dancing and sweating and getting a good workout.
I don't see many older people in my classes. And that's a shame. Perhaps I should have an all-seniors class. (Stay tuned for announcements.)
Fitness is something that people of all ages should enjoy. And there's proof positive that getting older doesn't have to mean getting fatter or run-down.
I mentioned Jane Fonda in my first blog. Truly, she is an amazing woman. We should all be producing fitness videos when we are in our seventies.
Or, how about Margaret Richard of Body Electric fame, who is in her sixties, and still going strong?
The growing (and I do mean, growing) problem of obesity among children is worrying, and I'm sure I'll talk about that more in another post, but I also worry about the seniors, who also need exercise to maintain cardiovascular health, to manage blood sugar (how many people in your extended family are diabetic?), to build and maintain muscle mass and bone density, to boost endorphins (who couldn't use more endorphins?), to remain mobile, and be healthy enough to enjoy their prime-time years.
But what are the fitness options for seniors?
Walking, is of course a great workout, for all ages. Swimming, if you know how to do it, is also wonderful. I know a lot of seniors who enjoy ballroom dancing, and if you like it, go for it!
I am currently searching for workout options for seniors, and have found a number of home workout offerings that may be suitable. Once I've tried them, you'll find out which ones I recommend. I have introduced both my parents to Leslie Sansone, and they can now do three or four miles, no sweat! (Well, not really. They do sweat, of course.) Now, I'm on the lookout for workouts that will help my parents build and maintain muscle mass, which is so important when one is aging.
If you love the seniors in your life, or as my cousins call them, the "OBGs" (Oldies But Goodies), help them to stay active. Don't force them to do anything they don't want to do, but encourage them to get started. Give them the tools they need, whether it's a DVD, a pair of walking shoes, or a membership to a club. Let them know that growing older can really mean getting better.
Walking...At Home? Yes!
In 2004, I made a friend.
We've never met. But by now, I would estimate we've logged hundreds of miles together.
We're so close that I find I can complete her sentences. I sometimes get mad at her, because she makes me workout, but in the end, I am always grateful for her constant badgering me to "Walk, walk, walk...WALK!"
Her name is Leslie Sansone, and she's the creator of a series of fitness DVDs that, unlike other workout programs does not have complicated or fancy choreography. In fact, it's all based on something we do every day (we just don't do enough of it!): walking. She has four basic steps: walking (which is basically marching in place), side steps, knee lifts, and kicks. She also throws in hamstring curls (or a kickbacks) and grapevines once in a while, to keep things interesting.
Now, before you say, "Walking?? That's too easy!", hear me out.
I prided myself on being relatively fit when I first discovered Leslie. But, when I first tried her "4-Mile Super Challenge DVD" (which is an advanced walk, so don't jump into this one if you're new to working out), I had to admit that not only did I get a great workout, I enjoyed myself, I felt good, and I didn't feel drained or exhausted.
Which, for me, is the beauty of the Walk at Home DVDs. My sister and I discovered that in the hustle and bustle of the holiday season, sometimes, you just need to turn your brain off, and get your workout in. You don't want to think about choreography, you don't want to think about perfect technique - I mean, you already know how to walk, right? - you just want a simple workout, that is effective, fat-burning, muscle-building, and health-boosting, right? Walking can do that .
Walking is a great exercise. And if you have a place to walk outside, by all means, do that! But, if you're afraid that stray dogs will attack you, if you live in a neighborhood that isn't pedestrian-friendly, these DVDs will be your lifesaver. Leslie is a chatty, folksy instructor, who encourages you sometimes to "Whoo!" or "Throw up your hands to heaven and say hallelujah!", and her constant banter might get to be too much for some. Me? I actually like it. I find her chatter comforting, and often, very inspiring.
Of course, I love all my other workouts, and there are days when I feel like doing something else. There are days I do want complicated dance steps, and heavy weights. And then there are the days when I say...all I want to do is walk one mile and be done with it. (Usually though, once I get started, I will probably end up doing a second mile. Why not, right?)
And on those days, I'm glad I have a friend like Leslie.
Note: You need supportive shoes to do these workouts. Some people find that marching in place is hard on their knees...feel free to walk around when Leslie is walking in place. Be light on your feet and don't stomp, otherwise, you will definitely hurt yourself. As with all home videos, YOU are the boss. If something doesn't feel right, or causes you pain, do something else!
We've never met. But by now, I would estimate we've logged hundreds of miles together.
We're so close that I find I can complete her sentences. I sometimes get mad at her, because she makes me workout, but in the end, I am always grateful for her constant badgering me to "Walk, walk, walk...WALK!"
Her name is Leslie Sansone, and she's the creator of a series of fitness DVDs that, unlike other workout programs does not have complicated or fancy choreography. In fact, it's all based on something we do every day (we just don't do enough of it!): walking. She has four basic steps: walking (which is basically marching in place), side steps, knee lifts, and kicks. She also throws in hamstring curls (or a kickbacks) and grapevines once in a while, to keep things interesting.
Now, before you say, "Walking?? That's too easy!", hear me out.
I prided myself on being relatively fit when I first discovered Leslie. But, when I first tried her "4-Mile Super Challenge DVD" (which is an advanced walk, so don't jump into this one if you're new to working out), I had to admit that not only did I get a great workout, I enjoyed myself, I felt good, and I didn't feel drained or exhausted.
Which, for me, is the beauty of the Walk at Home DVDs. My sister and I discovered that in the hustle and bustle of the holiday season, sometimes, you just need to turn your brain off, and get your workout in. You don't want to think about choreography, you don't want to think about perfect technique - I mean, you already know how to walk, right? - you just want a simple workout, that is effective, fat-burning, muscle-building, and health-boosting, right? Walking can do that .
Walking is a great exercise. And if you have a place to walk outside, by all means, do that! But, if you're afraid that stray dogs will attack you, if you live in a neighborhood that isn't pedestrian-friendly, these DVDs will be your lifesaver. Leslie is a chatty, folksy instructor, who encourages you sometimes to "Whoo!" or "Throw up your hands to heaven and say hallelujah!", and her constant banter might get to be too much for some. Me? I actually like it. I find her chatter comforting, and often, very inspiring.
Of course, I love all my other workouts, and there are days when I feel like doing something else. There are days I do want complicated dance steps, and heavy weights. And then there are the days when I say...all I want to do is walk one mile and be done with it. (Usually though, once I get started, I will probably end up doing a second mile. Why not, right?)
And on those days, I'm glad I have a friend like Leslie.
Note: You need supportive shoes to do these workouts. Some people find that marching in place is hard on their knees...feel free to walk around when Leslie is walking in place. Be light on your feet and don't stomp, otherwise, you will definitely hurt yourself. As with all home videos, YOU are the boss. If something doesn't feel right, or causes you pain, do something else!
Tuesday, January 4, 2011
Dancing into the New Year
In 2010, my sister and I greeted the New Year with a 2-mile walk.
We ended 2010, with seven miles between us (she did 4, I did 3).
And somewhere in between, I got certified as a dance fitness instructor, I tried Kettlebells, I continued to practice yoga (even though I don't get to a studio as often as I'd like anymore), and basically kept on keeping on.
I'm not obsessed with fitness. Not at all. It's not an obsession. It's just the way I like to live.
I guess my love for fitness began in the 1980s, yes, that time of leotards and leg warmers, and Jane Fonda and her legions of dancers leading everyone on the quest to "Feel the BURN!!!"
She put me to shame then for being able to do more hydrants and donkey kicks than I could, and she puts me to shame today, because in her seventies, she's still at it, still blazing the fitness trail.
Or maybe it started when I enrolled in ballet class. Because after all, what epitomizes strength, fitness, and of course, grace, more than that exquisite athlete: the ballerina.
Whatever it was, it set me on a path that has led me to where I am now. And it's taken me on many exciting adventures.
I first learned the "beauty and benefits" of yoga from Pio Baquiran. I've sun-saluted under the watchful eyes of David Swenson and Paul Dallaghan, and the teachers of Yoga Manila. I learned precision and alignment under the tutelage of Jawahar Bangera and the wonderful teachers at Iyengar Yoga Center Manila. I awakened my kundalini with Maya Fiennes.
I started running. At first, slowly and painfully. Then, less painfully, and more quickly. And then, upon finding brother--and sister--runners to share the road with, I actually learned to love it.
I've taken dance classes--and even performed in a legitimate ballroom dance recital. Salsa, anyone?
I discovered the wonders of exercising at home, and found a seemingly endless world of workout options on DVD. (Don't worry, we'll get into those soon enough.) Not only did I find home workouts, I found a wonderful community of home-exercisers, who generously shared DVDs, opinions, and recommendations, and gave their support via message board when DOMS struck, or when a TURD got the best of your intentions to work out. (Keep checking this blog to find out what those acronyms mean.)
And yes, I got certified as a fitness instructor. I feel very privileged to be able to teach, and I love sharing the dance floor with my students.
So, since now is the time of New Year's Resolutions, why not make one today? To lose weight? If you need to, and want to lose weight, then sure, that's a great resolution. To discover your inner athlete? Why not? You just might surprise yourself. To be strong? Yes, definitely.
In the process, maybe you'll discover an activity you love, and that you want to do, because it feels good and is good for you.
So...what are you waiting for?
We ended 2010, with seven miles between us (she did 4, I did 3).
And somewhere in between, I got certified as a dance fitness instructor, I tried Kettlebells, I continued to practice yoga (even though I don't get to a studio as often as I'd like anymore), and basically kept on keeping on.
I'm not obsessed with fitness. Not at all. It's not an obsession. It's just the way I like to live.
I guess my love for fitness began in the 1980s, yes, that time of leotards and leg warmers, and Jane Fonda and her legions of dancers leading everyone on the quest to "Feel the BURN!!!"
She put me to shame then for being able to do more hydrants and donkey kicks than I could, and she puts me to shame today, because in her seventies, she's still at it, still blazing the fitness trail.
Or maybe it started when I enrolled in ballet class. Because after all, what epitomizes strength, fitness, and of course, grace, more than that exquisite athlete: the ballerina.
Whatever it was, it set me on a path that has led me to where I am now. And it's taken me on many exciting adventures.
I first learned the "beauty and benefits" of yoga from Pio Baquiran. I've sun-saluted under the watchful eyes of David Swenson and Paul Dallaghan, and the teachers of Yoga Manila. I learned precision and alignment under the tutelage of Jawahar Bangera and the wonderful teachers at Iyengar Yoga Center Manila. I awakened my kundalini with Maya Fiennes.
I started running. At first, slowly and painfully. Then, less painfully, and more quickly. And then, upon finding brother--and sister--runners to share the road with, I actually learned to love it.
I've taken dance classes--and even performed in a legitimate ballroom dance recital. Salsa, anyone?
I discovered the wonders of exercising at home, and found a seemingly endless world of workout options on DVD. (Don't worry, we'll get into those soon enough.) Not only did I find home workouts, I found a wonderful community of home-exercisers, who generously shared DVDs, opinions, and recommendations, and gave their support via message board when DOMS struck, or when a TURD got the best of your intentions to work out. (Keep checking this blog to find out what those acronyms mean.)
And yes, I got certified as a fitness instructor. I feel very privileged to be able to teach, and I love sharing the dance floor with my students.
So, since now is the time of New Year's Resolutions, why not make one today? To lose weight? If you need to, and want to lose weight, then sure, that's a great resolution. To discover your inner athlete? Why not? You just might surprise yourself. To be strong? Yes, definitely.
In the process, maybe you'll discover an activity you love, and that you want to do, because it feels good and is good for you.
So...what are you waiting for?
Subscribe to:
Posts (Atom)