December 26, 2008

It's a give-away!

You've all read (hopefully) my posts on Dove's Campaign for Real Beauty and how much I love its message...and now I've got something to spread the love!

I was sent 4 t-shirts (2 Mediums and 2 Larges) by the fabulous Mele (hi Mele!) to give away as a means to spread the word about the campaign. I'm happy to send these to 4 lucky people -- within the United States -- as they share at least one positive thing they like about themselves (with a brief mention which size is preferred). You have from now until Sunday, January 4 2009 to post your comment. I'll announce the winners on Monday, January 5 and they'll have 4 days to contact me (via email) with their mailing address. If I'm not contacted, I'll give the shirt away again.

To see the "You're Beautiful" shirt click here.

This isn't something to promote arrogance, but rather a way to see what "inner beauty" entails. I'll choose the winners by drawing their comment number out of a bowl.

I'll start:
Something I like about myself: I like my smile and seeing other people smile as a result.

GO!

Resolution

Exactly one week from today you'll be well into making your New Year Resolution a reality. You'll be mastering self-discipline as you learn to walk away from the thing(s) that deter you from your desired outcome. You’ll be working hard to conquer the roadblocks that may develop.

If there’s one thing I’ve learned over the years regarding New Year’s Resolutions it’s to be prepared for the set-backs and have a plan to overcome them. That plan needs to be in place before your start date. Here are some basics to keep you inline:

Know your goals: What’s your long-term goal? What are your short-term goals that’ll get you to your long term goal? (i.e. long-term goal is lose 25 pounds by June, short-term goals include losing 3-5 pounds/month, eat 6 fruits and veggies daily, 72+ ounces of water daily, etc.) Determine the actions you need to take along your path and write everything down where you will be able to see it often.

Date it: Write your short-term and long-term goals down on your most-used calendar and circle the dates with a colorful marker. Keep it visible so you’ll see it every day.

Journal: Write about your journey to your result daily or weekly. Note the obstacles you overcame or are battling. What motivates you? Be positive as you write, and read your past entries the night before the new week to remind you of your success.

Support: Get support from everyone by telling them your goals. Look for sites or blogs pertaining to your goal and get a group going that will support each other by reporting your daily successes.

As small as these things may seem, they will help you achieve your goals and brighten your outlook when things are looking glum.

Happy Resolutions & Live Well!
~Amy

December 8, 2008

Kids cooking in the kitchen = less picky eaters?

I recently read of a study done by the Teachers College at Columbia University where researchers studied the affects of a child's eating habits when allowed to help cook. Cooking classes were offered to teach children how to cook. "The researchers found that children who had cooked their own foods were more likely to eat those foods in the cafeteria, and even ask for seconds, than children who had not had the cooking class." This included radishes, folks.

I've noticed when I allow my kids to help me prepare desserts, not only do they love the quality time spent together but they're more inclined to try the new treat we've made. [Light-bulb frantically blinking.]

What if I do what was once unthinkable and allow them to help me prepare dinner, scary knives and hot stoves included (but highly supervised and guarded)?

My second child is quite the picky eater. Children #1 and #3 will eat anything I put in front of them, so dinner for child #2 has been a frustrating task for me.

I guess it's time to play a new version of the dinner game??

November 18, 2008

Recipe Time

In lurking around the NYTimes Website I came across this yummy salad and thought I'd share it with you -- maybe in time for an addition to Thanksgiving??

For the salad:
1 quart water, chicken stock or vegetable stock
1 cup wild rice, rinsed
Salt to taste
1/3 cup lightly toasted broken walnut pieces
3 celery stalks, preferably from the heart, thinly sliced on the diagonal (about 1 1/4 cups)
1/2 cup chopped fresh parsley
1 teaspoon finely chopped fresh sage (2 good-size leaves) (optional)

For the dressing:
2 tablespoons freshly squeezed lemon juice
2 teaspoons red wine vinegar, white wine vinegar, or sherry vinegar
1 small garlic clove, minced
Salt and freshly ground pepper to taste
3 tablespoons walnut oil
3 tablespoons extra virgin olive oil
2 tablespoons buttermilk or plain low-fat yogurt

1. Bring the water or stock to a boil in a large saucepan, add salt to taste and the wild rice. Lower the heat, cover and simmer for 40 minutes, or until the rice is tender and splayed. Drain and toss in a large bowl with the remaining salad ingredients.

2. Mix together the lemon juice, vinegar, garlic, salt and pepper. Whisk in the walnut oil, olive oil, and buttermilk or yogurt. Toss with the wild rice mixture. Taste and adjust seasonings, and serve.

Yield: Serves 4 to 6

Enjoy!

November 17, 2008

Muscle Building Monday

Try it three times this week:

Side Squats

To perform this exercise, stand with your feet together, slight bend in the knees, arms relaxed at your sides. Keep your left foot stationary as you take a side-step with your right foot, so your feet are a little more than shoulder-width apart. Squat down, remembering to not go lower than a 90 degree angle in your knees while keeping your knees over your ankles (in other words, stick your rump out).

Push through your heels to return to your beginning position (feet together). Repeat for your left side, keeping your right foot stationary, and return to beginning position. You just did 2 reps of side squats. Complete 3 sets of 12 reps, resting 1.5 to 2 minutes between sets. If you really want a challenge, hold medium-heavy dumbbells in your hands while performing side squats.

November 15, 2008

Latest research from Dove

Dove recently completed a study entitled Real Girls, Real Pressure: A National Report on the State of Self-Esteem. A total of 4,373 girls, ages 8 to 17, were surveyed online and throughout the United States. Some highlights of the findings include:

-Seven in ten girls believe they are not good enough or do not measure up in some way, including their looks, performance in school and relationships with friends and family members
-62% of all girls feel insecure or not sure of themselves
-57% of all girls have a mother who criticizes her own looks
-More than half (57%) of all girls say they don’t always tell their parents certain things about them because they don’t want them to think badly of them
-75% of girls with low self-esteem reported engaging in negative activities, such as disordered eating, cutting, bullying, smoking, or drinking, when feeling badly about themselves (Compared to 25% of girls with high self-esteem)
(For more, see the report at http://www.rocketxl.com/dsef/assets/DSEF_Report.pdf)

For those of us who care about this topic, it's not any news that our society's view of "beautiful" has been severely distorted. “The existing narrow definition of beauty is not only unrealistic and unattainable, but clearly it also creates hang-ups that can lead girls to question their own beauty,” said Philippe Harousseau, U.S. marketing director for Dove. “It’s time to free the next generation from these stereotypes and give girls the tools they need to discover their own definition of beauty.”

Dove is offering free tools to download for moms, girls, and mentors, including "True You and Mirror, Mirror" booklets, Interactive exercises, & Workshop Facilitator Guide DVD (find those tools HERE.)

I could honestly go on and on about the importance of instilling a sense of worth, value, and beauty in not only young girls but in everyone, but this post is already long enough (plus you can also check out my other posts on Dove's campaign here and here). The bottom line is we can't teach this to others unless we can accept ourselves for who we really are. If you need help or want to help, check out Dove's workshops or see what else you can do to help.

I've also pasted this video below; show it to others so they know how a photoshoot actually works!

November 11, 2008

Effects of exercising at a young age

I read this online from the NY Times today and wanted to share. It's a Q&A session with Dr. Barry E. Levin, a neurologist at New Jersey Medical School.

"Q. Does exercise really make a difference?

A. A large group of people in the National Weight Control Registry report doing very heavy amounts of exercise as part of their weight management strategy. And we know that exercise helps overcome the body's natural tendency to lower its resting energy expenditure in response to weight loss. But for most people, exercise in and of itself isn't the answer.

What we are finding is that exercise done very early — immediately after weaning in animals, and probably anywhere from age 2 to 8 in humans — may help prevent someone with an obesity-prone template from becoming fat. We did an experiment in which a running wheel was put in a cage of animals who enjoy using it. They ran on it like crazy, and we found that even animals with a propensity to obesity did not gain weight, even after the wheel was taken away. The effect was incredibly dramatic.

We had never been able to change the set point of the obesity-prone before, and we suspected that exercise done during this early developmental period somehow made their brains more sensitive to leptin signals. We don't know if the effect is permanent, but it certainly is long-lasting. And it's encouraging because it shows that there may be a way to change the obesity genotype with an early intervention."

I'm going out on a limb here, but I bet most of you reading this are not between the ages of 2 and 8 years old. However, you may have children in your life that are between these ages; encourage them to exercise for their future health. Help others live well!

November 3, 2008

Holiday Eating

Keeping the balance of all that holidays offer with healthy living can be difficult. But with some careful advanced planning you can enjoy any holiday while sticking to your healthy living routine.

1). Plan your workouts that week to include the day before the holiday and either the day after the holiday or two days after the holiday. Don't stress about working out on the holiday. There's a very good chance that won't happen anyway. Enjoy your day off!

2). Hosting your own holiday party will ensure that you have plenty of healthy food & beverage choices.

3). If you're not hosting but instead attending a holiday party, offer to bring a dish and make it one of your healthy choices.

4). Assuming the host doesn't need any help or you don't want to offer it, eat a meal before attending so you're not hungry enough to eat everything served.

5). Attending a dinner party where #4 won't work? Watch your portion sizes during dinner and drink water during the meal. Eat very little or completely omit spreads and dips like butter, sour cream, gravies, white sauces (like Alfredo), etc. Load up on the veggies and trim the fat off meat.

6). When confronted with a buffet of desserts, pick your top two and decide if they're worth the calories. If they are, eat half of each one and discard the rest. If not, chose one, eat it slowly, and enjoy every bite. Then discard your dessert plate. Don't go back for more! If one dessert is served, again watch your portion size, and savor the yummy goodness. Drinking water after eating something sweet will help get the flavor out of your mouth and deter you from eating more.

In most cases of life planning ahead really does help you avoid pitfalls. Holidays are meant to be enjoyed. Don't dread the holiday celebrations this year and plan ahead to continue to live well!

September 28, 2008

End of the Push-up Challenge

Okay everyone -- the end is here or near, depending if you started the week of August 18 or had to take a week off due to illness (a few of you contacted me about that). If you've completed your 6 weeks, take a day to do as many push-ups in a row without stopping, and send me the count. You have until October 6 to turn in this number! We'll see who can do the most push-ups and who had the highest percentage of improvement. Also, let me know if you did your push-ups on your toes (boy-style) or knees (girl-style).

September 22, 2008

Muscle-building Monday

This week we're going to rock it Tamilee Webb style by creating our own buns of steel. I have no idea what the "real name" of this exercise is, but I know it tightens your glutes and is a sure winner for some burn!

One Legged Pelvic Lifts

Lie on your back, knees bent, arms at your sides, feet flat on the floor. While keeping your right knee bent, lift your right foot into the air. Now you're ready! Push through your left heel to lift your glutes (and the small of your back) off the floor. Keep your upper body very still. Complete your set and switch legs.

Start with 2 sets of 10 reps for each leg, alternating legs. If this is too difficult, do the same number of sets and reps but with both heels on the ground, remembering to push through your heels to lift your glutes, not your toes.

September 21, 2008

A slacker in blogging.

My apologies to all out there for the lack of posts this past week. Superman was in Hong Kong for 2 weeks on business, and it took everything inside me to stay sane -- including staying away from the computer (go figure)! But I'm back and ready to go. This is my last week (week 6) of the push-up challenge, and I'm excited to see what my final number will be! It'll also be time to test myself for my real goal...(perhaps I won't be too shy next week to post it; I'm quite certain I'll be able to do it now!)

September 15, 2008

Muscle-building Monday

Okay, I'll admit it -- I've been obsessed with push-ups lately. Ever since I started the push-up challenge over at hundredpushups.com, it's all I think about! I've got 2 weeks left to complete my 6 week journey, and I've already tripled my initial testing amount of push-ups. In light of that, here's your Muscle-building Monday idea!

Try this exercise 3 times a week, 4 sets of 6-8 reps, alternating sides.

One Foot Push-ups:

For this variation of the push-up you'll need to be in a formal push-up position; legs straight with toes on the floor (not on bent knees), stomach and chest on the floor, hands under your shoulders. As you push yourself up, keep your right foot in line with your glutes (rump) and shoulders. At the top of the move, your arms will be straight, your left foot (toes) will be on the floor, and your right leg, glutes, and shoulders will all be in a straight line parallel to the floor. Lower down to complete the rep (don't let your right foot touch the floor at all). Finish this set, then switch to complete a set with your right foot on the floor.

Keeping your leg in the air will help you concentrate on your form and help you move slower to really strengthen your chest muscles. For an added burn, squeeze your glutes together during your push-ups. OOOOOOOWEEEEEE!!!! Love that burn! Build your muscle and live well!

Have a great week guys!

September 11, 2008

Ramblings about how to unwind

After having spent the last week (and still have one more week to go) without Superman, playing single parent is seriously not something I ever want to do permanently. (He's away on business.) My hat goes off to all of you single parents out there -- you deserve on amazing vacation!

I've long believed a good dose of "me time" is required for a healthy mind (a.k.a. sanity). Some may find it hard to relax after their day at work, home, etc, turning to the television or a bag of goodies to help ease their mind of current frustrations.

For all things there is a time and a place, right? I won't go into details of when I've absolutely had to sit in front of the television with my Oreos/Chips Ahoy/ice cream (okay you get the point) to wind down and feel better. But more than one night of splurging literally will make me ill, and the feelings of relaxation are replaced with more anxiety of wasting time and calories. Do you ever get this way? Or can you "veg" regularly doing the TV and treat thing (maybe something's wrong with me??)?

After many trials and errors I've discovered how I can relax at the end of the day. As much as I'd love to brag about my deep breathing techniques or explosive kickboxing routine, I can't. What works for my "me time" is simple really; do something I've wanted to do all day but just wasn't able to do. HA!

The level of stress I have once the kids are in bed dictates my activity for the evening. If I didn't get any quiet time (laughing hard because that's just about every day) then yes, I'll do some deep breathing and enjoy the now quiet atmosphere. If I didn't get to exercise, then yes. I'll exercise. If I really want to catch the latest episode of my favorite show with 4 cookies, then yes. I'll do it. But I won't do the same thing every night.

For me it's all about variety to keep it fun. Every minute of my "me time" has got to be enjoyable so I can de-stress and be ready for the next (early) morning. It's not every night that I need some serious unwinding time, but sometimes I need to know that blessed evening will come so I can make it through the day.

After a long day of _______ (fill in your regular responsibilities), how do you unwind/relax/get some "me" time?

September 10, 2008

Laughing hard is so fulfilling!

This isn't very fitness related, but anything that makes us laugh helps us feel better mentally. There's my stretch. I really could be the only one to find this funny, and that's alright because I enjoyed a great laugh.

I was calling this guy (he sounded 20s/30s) about his ad for window well covers. I talked with him yesterday to get details and he wrote down my information. I decided to call him today to order them.

When I called him today he sounded out of it; he was mumbling and fumbling through papers trying to find my information. After asking him to repeat what he had just said for the 2nd time in the 40 seconds we were on the phone, he apologized and said his mind is crazy because his wife is in labor.

Me: "What? Your wife is in labor?"
Him: "Yeah. She's going to deliver in a couple minutes." (I can hear him still fumbling through papers to find my information for window well covers.)
Me: "HANG UP THIS PHONE RIGHT NOW. Then you apologize to your wife for even answering the phone. I'll call you back tomorrow."
Him: "Oh, yeah, okay."

I hung up the phone and thought, seriously, did that phone call just happen?!?!? Did he really just answer his phone listing a number he didn't know right when his wife was about to deliver their child? Really? I'm still laughing about it. I'M SO GRATEFUL FOR SUPERMAN who wouldn't on a really bad day even pull that!

September 1, 2008

Muscle-building Monday

Try this exercise 3 times/week, starting with 8 reps each leg building up to 12, 2-3 sets.

Combo lunges (glutes, quads):

This exercise combines a front lunge, side lunge, and back lunge. First, stand with feet together, hands on hips, left foot prepared to travel. Step forward and lunge with your left foot, keeping your right knee just above the floor and left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step sideways and lunge with your left foot, keeping your left knee in line with your left ankle. Push through your left heel and return to starting position. Take a step backward with your left foot and lunge, keeping your left knee just above the floor and right knee in line with your right ankle. Push through your right heel to come up and return to starting position. Repeat and complete your reps for your left leg, and then complete the same number of reps for your right leg.

To add resistance, hold dumbbells in each hand and add a shoulder press by pressing up while you lower your body into the lunge. Lower your shoulder press to starting position while returning your feet to the lunge starting position.

August 26, 2008

What does your guilty pleasure cost?

I'm a sucker for desserts -- anything sweet really. And if chocolate's involved, count me in!

A few years ago I had the mentality of "I can eat this because I worked out today" and I didn't gain a pound. Sadly, that theory no longer applies.

One thing that motivates me to eat healthy is knowing I will un-do my hard work of exercising if I indulge in something sweet. Here are some examples of how to un-do your hard day's work:



How to burn it off if you weigh...
Guilty pleasure cals. (activity) 145 lbs 175 lbs
Medium glazed donut 200 Run @ 6 mph 20 min 16 min
2 Fig Newtons 110 Casual raquetball 15 min 13 min
1 cup orange sherbet 107 Shoveling snow 17 min 14 min
Brownie (1/16 of 9x13 pan) 165 Moderate jump-roping 15 min 13 min
1 regular package peanut M&Ms 243 Singles tennis 30 min 23 min
4 oz Martini 150 Scrubbing kitchen floor 45 min 30 min
1 can Coca Cola 139 Elliptical level 6-10 moderate 16 min 13 min
1 cup regular chocolate ice cream 273 Box a punching bag 43 min 35 min


Initially looking at these numbers might seem inviting to indulge, but keep in mind these numbers are ON TOP OF what your exercise regimen currently includes. IN ADDITION TO. A LITTLE BIT LONGER ON THE TREADMILL. Think twice before you fill your pie hole with pie!

(Please check out My Calorie Counter to find out how many calories you burn in an activity!)

August 20, 2008

"The Women"

A while ago I posted about Dove's Campaign for Real Beauty and how much I love it. Many women and girls struggle with their own body/self image, thinking they're not perfect; some go to extremes to change what they've been given or hurt their bodies in an attempt to find this so-called perfection. I will always very loudly proclaim that accepting one's imperfections with a smile is what's beautiful! Hollywood/the media prevent women & girls from accepting their imperfections by not explaining how much prep work (air brushing, hours of professional make-up and hair styling, designer clothing, etc) goes into making Hollywood's imperfections momentarily disappear.

"The Women" is a new movie staring Meg Ryan, Annette Bening, Eva Mendes, Debra Messing, Jada Pinkett Smith, Cloris Leachman, Bette Midler and Candice Bergen and opens in theaters September 12, 2008.

Dove was involved by making a mini documentary of the film (found here). This documentary includes a 16 year old journalist interviewing the cast of "The Women," asking them questions like "What do you think is beautiful?" Their answers are far from the Hollywood stereotype! Members of the cast openly admit to having insecurities about their looks. I agree with what they find to be beautiful. Go watch the mini documentary!

I think the best part about this short film was when the 16 year old was able to get her hair and make-up done professionally. What an eye-opener to a teenager. Those hair and make-up artists are just that -- artists. (On top of that, pictures are airbrushed till there's almost no real person left.)

In my opinion, real beauty isn't looks. Real beauty is confidence, wisdom, humor, kindness. It'd be a waste of time to try to be friends with someone who's gorgeous but is completely arrogant and rude to you. The more you see admirable characteristic traits/qualities in a person, the more you want to share a friendship with that person -- regardless of looks (unless you're totally shallow). Do you agree that there's a connection between real beauty and real friendships?

August 18, 2008

Muscle-building Monday

According to hundredpushups.com, here are your push-up choices: Good Form Push-ups or Alternative Push-ups. Check out the link for a definition and pictures.


Thanks to everyone who emailed me with their initial number of push-ups to participate!!! Okay people -- here's the starting line-up:

CM -- 40
RC -- 57
ML -- 2
MC -- 30
CC -- 23
KB -- 7
AM -- 8
NE -- 10
TH -- 20
BH -- 15
AF -- 10
KS -- 15

For all of you listed above, go here with your initial push-up number and follow the specified column you belong in. This is your workout for week 1. Follow the number of sets, reps, and seconds of rest between sets. Don't forget you need a day of rest between your days of push-ups. If you do anything different, you're changing the workout (not recommended). On that page, you'll see to your left a column. In that column are the different weeks listed. Clicking on those weeks (links) will give you that specific week's workout. October 6 is our final test.

"Admission" is still open...until tomorrow, Tuesday August 19 (you'll have to do your initial amount of push-ups today and start the program tomorrow). The program is 3xs/week for 6 weeks. You can do your sets MWF, TTHS, or a different combo where you've got at least one day of rest in between push-up days. Make a post or email me (see the top of the blog page) if you're interested...and make sure to give me your initial amount of push-ups to fatigue (without stopping)!!

"Lift" Well!!! (ha ha -- couldn't resist.)

August 17, 2008

Committed

I watched Michael Phelps do the unthinkable this week swimming in the Beijing Olympics. It was amazing! He's ripped and built like a machine; and yet he seems pretty down-to-earth. He was so committed to swimming; so committed to winning the gold in all eight events. That commitment is what brought him to this record achievement.

During his moments of glory, when the cameras would focus on his mom, I really did have to choke back tears. How many practices did she drive him to? How much time did she spend helping him, supporting him, paying for lessons and coaches? How many meets was she involved in? What strong commitment (and true love for her son) on her part.

What are you committed to?

Americans seem to have a reputation for being lazy. Ugh! I hate laziness, except for that occasional lazy Saturday or rainy day. A break is always nice and rejuvenates me to continue going. (Except for in laundry. If I get a break from my laundry routine I don't want to go back to it. But alas, clean underwear is a necessity.)

I've decided to re-commit myself to a couple things. I'm re-committing to putting my kids first throughout the day; no more whopping bouts of "me-time." This will be easier to do since Kindergarten and preschool start very soon, and I can schedule my "me-time" during that time. I'm also re-committing myself to my health. Sure, I exercise, but it's almost chaotic in the sense that I don't follow the same routine consistently. I get bored very easily with exercise, which sometimes allows me to shrug it off completely.

And BONUS: it's not New Year's Day. I hate New Year's resolutions. I never keep mine when I make them at the beginning of January. I'll keep them if I make them 1/2 way through December, or at the beginning of February. But the beginning of January??? Come on, I'm still recovering from Thanksgiving, Christmas Parties, Birthday, Christmas, Anniversary, New Year's Eve....time to NOT add something new here. :)

I'm curious about what you're committed to. Will you tell me?

August 15, 2008

Accepting the (push-up) challenge

I've decided to do it. I'm following the Hundred push-ups training program. I'm starting on Monday 8-18. I can do my 3 sets of 12 reps, but I think I want an actual challenge. In the past I've steered clear of push-ups. They intimidated me. So I'm going to look push-ups in the face, stare them down, and train to be able to do more.

Anyone else want to do this? Or has anyone already done this?

August 14, 2008

Book review -- Escape Your Shape

Escape Your Shape; How to Work Out Smarter, Not Harder by Edward J. Jackowski, Ph.D.

I appreciate the comments left on my earlier post about this book. In summary, Dr. Jackowski has decided any body can be described as one of four shapes; hourglass, ruler, cone, or spoon, and each shape has a correct way to exercise. (I'm guessing spoon has replaced pear, but where did the apple go?)

Anyway, in his experience if you want to "escape your shape" you've got to do what sounds to me like spot reducing. For instance, if you're a spoon (bigger in your lower half, smaller in your upper half) Dr. Jackowski says you should avoid any exercise that would build muscle in your lower body and concentrate on building muscle in your upper body while burning fat. For this particular shape he gave an example of a woman who could build muscle in her lower body faster than her body could burn fat, hence his reason to not build muscle in her lower body until the fat was gone. This would help her "escape her shape." Once the fat in her lower body was gone, she could then carefully build muscle throughout her body, keeping in mind to keep her upper body in proportion with her lower body.

He has designed different exercise programs for each body shape (found in the book), emphasizing lower weights with high repetitions. Personally, I would be bored following his program for my body type, but that's me. I love a challenge in lifting weights. I could see how a novice could fall in love with this book and, if followed exactly, could find desired results.

Despite my feelings, Escape Your Shape is easy to read and quite motivating (I was almost ready to get out of bed at 11:30pm to start a workout). I do give props to Dr. Jackowski for getting the message out there that not every workout is for every body. I would recommend Escape Your Shape to the novice exerciser looking for a concrete path to follow. As a side note to that, I think anyone can get the results they're desiring if they've got constant help from their observant personal trainer. OBSERVANT is the key word.



August 11, 2008

Muscle-building Monday

Sorry for my absence -- I've been "playing" with my recent house guests.

Hiking mommy-style:

Grab a 25 pound baby, a baby carrier/backpack to put him in, a couple diapers, some wipes, water, snacks, and never forget the bug spray and sunscreen. Find a mountain with an elevation starting at 8100 feet, and start hiking up a dirt path for 2 hours. Did I mention dragging a 5 and 4 year old along too??

This will build your muscles any day of the week AND remind you of muscles you didn't realize you had. Fortunately when you're already in good shape, you won't be feeling it the next day. It will be unfortunate (and pretty sore) if you don't fall into that category*.


(*If you aren't in good shape I'd loudly scream in your face not to try this activity.)

July 25, 2008

Eight weeks

What were you doing eight weeks ago? Go look at a calendar to remind yourself if you've forgotten.

What are you doing eight weeks from now?

Eight weeks ago you could have started one of my exercise programs, and by today you would have already seen results. So why not start now? Eight weeks from now you'll be really glad you did.

Send me an email at thinkwellactwelllivewell@gmail.com and let me know you want to get started. It'll be the best $20 you've spent this month!

***I design a specific program for you, your abilities, your access to equipment/gym/home gym, keeping in mind your desired results.***

July 23, 2008

Right/wrong ways to exercise for a body's shape?

I picked up a book today at my library, "Escape Your Shape" by Edward J. Jackowski, Ph.D. His philosophy is that because all bodies are various shapes, all bodies need a specific/type of workout according to that shape.

I've only read the first 4 pages, and I already have an opinion (probably not the best way to start a book!). I have two questions for you before I continue:

1) Our bodies may be genetically inclined to store fat in certain areas, but are our bodies also genetically inclined to build muscle faster/better in certain areas as well?

2) Say there's a woman who is clearly heavier in her lower body than mid or upper body; do you keep her from strength training her lower body so she doesn't build up more muscle, making her lower body even bigger? (*Now, I know she's not going to bulk up like a body builder by doing 3 sets of squats 2-3 times/week, and I'm totally aware that more muscle = more calories burned. I'm curious as to what you all and Dr. Jackowski have to say about it.)


Please let me know your thoughts/answers to these questions! I'll post a summary of the book when I'm finished reading it.

July 21, 2008

Muscle-building Monday

Try this three times this week:

Dumbbell chest flies

Lie on your back on a bench (or a stack of 2-3 standard sized bed pillows if you don't have a bench), arms straight above you (perpendicular to your or towards the ceiling) with a slight bend in your elbows. Palms should be facing each other while holding your dumbbells.

Take two seconds to open your arms to your sides until your elbows are just about parallel to the floor, pause, and take two seconds to bring your arms back to the starting position.

Make sure you are using your pecs/chest muscles to do the lifting. Otherwise you may strengthen the muscle in your arms instead and see no results in your chest.

Do 3 sets of 12 reps, medium weights, rest for 60 seconds between sets.

One variation is to mix up your second counting. Take one second to open your arms and three seconds to return to starting position.

Happy lifting!

July 19, 2008

Positioning counts!

Here's the scenario: Two guys are attempting to build their chest muscles. They lift the exact same amount of weight, do the exact number of repetitions and sets. After a couple months, Guy A develops a really strong chest; very defined pecs. Guy B doesn't get a defined chest; instead his arms are chiseled. What happened?

Positioning, folks. Positioning counts. Where you put your hands on the barbell, what your back does (arches or stays put), where your shoulders are -- all of this counts in your lift. It's very likely Guy A concentrated on using his chest muscles to complete his lifts, keeping his shoulders down and not letting his lower or upper back arch. Guy B really only used his arms in his chest lifts, probably raised his shoulders when trying to lift heavy weights when they should have been stationary, and I'm guessing his back was moving too.

Concentrate on what body parts are supposed to move throughout your specific lift, and what body parts are intended to be stationary. You'll get the definition and build muscle where you originally wanted it, and not elsewhere. (That's a time consuming and big "oops" to fix.)

If you understand at this point, go ahead and stop reading. If not, here's another example. When you come up from doing a squat, you're supposed to "push through" your heels to stand; do not use the balls of your feet to stand. There is a difference.

When you use your heels, you get the burn in your glutes that you're supposed to feel. When you use your whole foot or the balls of your feet (if you haven't fallen over yet) you feel it in your calves and quads. You're not supposed to feel it there, but it'll strengthen those muscles instead of your glutes -- when your aim was to strengthen your glutes in the first place.

I just see too many people not concentrating on form or positioning, and they're wasting their time! (I do help them when I can.)

(Obviously there are some times when you can move your position to change the angle of muscle you're working, but I'm not referring to that right now; maybe later.)

July 18, 2008

Carpe the weight!

There's something about getting up in the morning and knowing I get to lift weights that day. I guess I can understand why a bunch of guys in the weight room smack talk each other and lift more than they should in front of a mirror (and I'm pretty sure they're not using the mirror to check on their form). It's invigorating and addicting knowing you can lift something someone else can't. And on top of that, you've got definition showing off muscle that allows you to lift something someone else can't.

I love it.

July 17, 2008

Moms + caffeine: Part II

After acknowledging the amount of caffeine people rely on to get through their day, I realized it's probably pretty rude to point it out without offering any suggestions of a replacement.

My personal feeling is people are drinking too much caffeine on a regular basis. I know going through withdraw is a crappy, crappy thing, but it's got to be done. And by all means, don't go cold-turkey . I'd start with eliminating 1-3 drinks daily, depending on how many you routinely take.

Start exercising! "But where do I fit that in?" Trust me, I know all about being the cook, the short-order cook, the maid, the chauffeur, the teacher, the seamstress, an engineer, the personal shopper, the assistant, the referee, the coach, yadda, yadda, yadda (did I mention I work from home too?). And yes, it's all done on around 7 hours of sleep a night (which is not always consecutive).

But guess what. If you want something to be part of your life, you have to make it fit. Like exercise. I make exercise fit into my life because it's a priority, so I have time for it. And after the first two weeks of exercising regularly, you will feel an increase in your energy and stamina.

My second suggestion would be to eat more protein throughout the day. I know carbs give you that quick boost, but people tend to overlook the protein. Simple carbs (your white breads, etc.) will give your blood sugar a quick lift, but then your level will go back down at a pretty quick rate. Eat some protein (with a complex carb if you have to) about every 3-4 hours throughout the day. Not a steak per say, but some nuts, a small piece of grilled chicken from last night's dinner, a protein bar, etc.

Drink water! I know water doesn't offer any nutritional value, but your body won't work well if it's not hydrated properly. And yes, I've heard the notion that caffeinated sodas can add to your daily water intake, but I personally don't think your body will work very well if that's all you drink.

I'll also go ahead and mention a good night's sleep. As a mom of three 5 years old and under, I know this is a luxury. But because I know it's a luxury, I plan to be able to sleep for longer than 7 hours. That way when I only get 6-7 hours of sleep but have been in bed for longer (attempting to get more sleep), I'm still rested when I wake up the following morning.

I'd love to hear of any other suggestions that you know of to help us moms stay energized without the caffeine!! (Especially for my own energy needs!) Tell me what you do to have energy throughout the day!

July 16, 2008

Moms + caffeine

I was perusing cnn.com and found an interesting article, "Caffeinated moms keep up to drink up."

My first reaction to the title was, I totally hear you. But then as I read, I discovered moms are drinking much more caffeine than I had originally thought -- and way more than I drink in a two week time period.

I'm not tooting my own horn here, thinking I'm so grand or healthy or hooray for me. Instead I'm wondering, if they have to ingest that much caffeine to make it through the day, isn't something off here? Shouldn't some part of the day be sacrificed to maintain some of their health (or a moment to catch their breath?)?

The article says, "Caffeine works by suppressing the neurotransmitters in your brain that would normally release nerve impulses that make you tired. This is one reason caffeine is addictive, experts say. People start to depend on the boost of energy it provides. But what effect is that having on your health? Research shows that caffeine can trigger migraines, heartburn, gastrointestinal problems and put women at an increased risk of miscarriage. Caffeine consumption also has an impact on your heart."

Crazy! I know we moms do what we have to do to make it through the day, and I'm not pointing fingers at anyone or saying any mom who drinks any amount of caffeine throughout the day is horrible. I'm only wondering, are we too busy to realize the damage we're doing to our own health?

July 14, 2008

Muscle-building Monday

Try it three times this week:

Counter top push-ups

Position yourself to do a push-up by standing at your counter-top (standard height) with your palms on the ridge of the counter, arms straight, feet/legs making a 45 degree angle with the floor. Push yourself up counting 2 seconds, and lower yourself back down to where your chest is less than an inch from the counter top, counting 2 seconds.

Complete 3 sets of 12 reps, resting for 60 seconds between sets.

*If this is too easy, perform regular push-ups on the floor either using bent knees to prop you up or resting on your toes (I hate to phrase it this way but woman-style or man-style.)

July 9, 2008

Recipe time

Salad Bar Pasta Salad (Weight Watchers)

Makes 6 servings

Ingredients

* 5 oz. whole wheat bow-tie pasta, cooked and drained
* 1 cup shredded carrots
* 1 cup chopped, seeded red or green bell pepper
* 1 cup bean sprouts
* 1 cup chopped cherry tomatoes
* 1/4 cup crumbled feta
* 1/4 cup sliced green olives
* 2 marinated artichoke hearts, chopped
* 2 Tbsp lemon juice
* 4 tsp olive oil
* 1/2 tsp salt
* 1/2 tsp ground black pepper
* Several dashes hot red pepper sauce

Instructions

* Toss all the ingredients in a large salad bowl until well-blended.

* Serving size: 1 1/4 cups.

July 8, 2008

Site Highlight

I came across another fitness blog entitled Fit Bottomed Girls. I was intrigued by the name because of the song by Queen, "Fat Bottomed Girls" and I think it's a hilarious song since it's giving props to junk in the trunk. I love to sing it really loud.

Fit Bottomed Girls shows you how you can "keep a lid on the junk in the trunk" by providing information on healthy nutrition, exercise suggestions, and fitness related articles.

I've put a link for Fit Bottomed Girls in the "Sites for You" section of my blog in the right hand column (you may have to scroll down a bit depending on where you're reading this post). Go check them out and subscribe to their site!

July 7, 2008

Muscle-building Monday

Try it three times this week:

Overhead shoulder press

Stand with your feet hip-width apart, medium weights in hands, hands and weights at shoulder level (elbows bent), palms facing out. Extend your arms straight above your head (count 2 seconds up) and then lower to starting position (2 seconds down).

Complete 3 sets of 12 reps, resting for 60 seconds between sets.

Enjoy some toned shoulders!

July 6, 2008

Holidays

How was your 4th of July? Mine was filled with plenty of outdoor activities and food. Lots of yummy food.

Keeping the balance of all that holidays offer with healthy living can be difficult. But with some careful advanced planning you can enjoy any holiday while sticking to your healthy living routine.

1). Plan your workouts that week to include the day before the holiday and either the day after the holiday or two days after the holiday. Don't stress about working out on the holiday. There's a very good chance that won't happen anyway. Enjoy your day off!

2). Hosting your own holiday party will ensure that you have plenty of healthy food & beverage choices.

3). If you're not hosting but instead attending a holiday party, offer to bring a dish and make it one of your healthy choices.

4). Assuming the host doesn't need any help or you don't want to offer it, eat a meal before attending so you're not hungry enough to eat everything served.

5). Attending a dinner party where #4 won't work? Watch your portion sizes during dinner and drink water during the meal. Eat very little or completely omit spreads and dips like butter, sour cream, gravies, white sauces (like Alfredo), etc. Load up on the veggies and trim the fat off meat.

6). When confronted with a buffet of desserts, pick your top two and decide if they're worth the calories. If they are, eat half of each one and discard the rest. If not, chose one, eat it slowly, and enjoy every bite. Then discard your dessert plate. Don't go back for more! If one dessert is served, again watch your portion size, and savor the yummy goodness. Drinking water after eating something sweet will help get the flavor out of your mouth and deter you from eating more.

In most cases of life planning ahead really does help you avoid pitfalls. Holidays are meant to be enjoyed. Don't dread the holiday celebrations this year and plan ahead to continue to live well!

July 2, 2008

Recipe time

Frozen Strawberry Layer Cake (Weight Watchers)

Ingredients

* 1 1/2 pound strawberries, hulled and sliced (about 6 cups)
* 1/2 cup sugar
* 2 Tbsp fresh lemon juice
* 1/2 tsp table salt
* 12 oz store bought angel food cake, cut into 1/4-inch slices
* 4 cup fat-free vanilla frozen yogurt

Instructions

* To make strawberry sauce, combine strawberries, sugar, lemon juice and salt in a saucepan, stirring over medium heat until the sugar melts and the liquid comes to a simmer. Simmer 15 minutes. Use the back of a wooden spoon to mash about half the berries against the side of the pan. Cool to room temperature and use immediately or refrigerate, covered, up to 2 days.

* Spoon the frozen yogurt into a large bowl and mash it with the back of a wooden spoon until soft and spreadable.

* Line the bottom of a 9-inch round springform pan with one third of the cake slices, cutting any slices to fit the shape of the pan. Top with half the frozen yogurt, spreading it to the sides. Spread 2/3 cup strawberry sauce over the frozen yogurt, then top with half the remaining cake slices, again cutting any to fit. Spread the remainder of the frozen yogurt over the cake, top with 2/3 cup strawberry sauce, and finally seal the top with the remaining cake slices. Cover with plastic wrap and freeze at least 6 hours or up to 3 days. Let the cake stand at room temperature 10 minutes before unmolding. Slice into 12 pieces and serve. Yields 1 piece per serving.

June 30, 2008

Muscle-building Monday

Try it three times this week:

Side Squats:

To perform this exercise, stand with your feet together, slight bend in the knees, arms relaxed at your sides. Keep your left foot stationary as you take a side-step with your right foot, so your feet are a little more than shoulder-width apart. Squat down, remembering to not go lower than a 90 degree angle in your knees while keeping your knees over your ankles (in other words, stick your rump out).

Push through your heels to return to your beginning position (feet together). Repeat for your left side, keeping your right foot stationary, and return to beginning position. You just did 2 reps of side squats. Complete 3 sets of 12 reps, resting 1.5 to 2 minutes between sets. If you really want a challenge, hold medium-heavy dumbbells in your hands while performing side squats.

June 27, 2008

Really gross!!!

I saw this clip on another health promoting site, and I have to wonder, is this real? What do you think???

June 25, 2008

Eight weeks

What were you doing eight weeks ago? Go look at a calendar to remind yourself if you've forgotten.

What are you doing eight weeks from now?

Eight weeks ago you could have started one of my exercise programs, and by today you would have already seen results. So why not start now? Eight weeks from now you'll be really glad you did.

Send me an email at thinkwellactwelllivewell@gmail.com and let me know you want to get started. It'll be the best $20 you've spent this month!

***I design a specific program for you, your abilities, your access to equipment/gym/home gym, keeping in mind your desired results.***

Importance of water

"Water is the only drink for a wise man." -- Henry David Thoreau

Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.

Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.



June 19, 2008

Sun Protection

With summer upon us (and it came at me very hot this year!) I wanted to send out a reminder about the importance of protecting our skin from the sun. In addition to aging our skin (the UVA rays break down our collagen causing wrinkles), it's been discovered that because it reaches deep into the underlying support structure of the skin, UVA is the main culprit for many melanomas.

Block those UVA rays on yourselves and kids (keep their fragile skin covered!!) by using an SPF 30 or higher sunscreen. You'll thank yourself as the years pass by!

June 18, 2008

Recipe time

Berry-Melon Pops (http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=50452)

Ingredients

  • 2 1/2 cup watermelon, seeded and diced
  • 1/2 cup blackberries
  • 2 Tbsp sugar
  • 1 Tbsp fresh lime juice

Instructions

  • Purée ingredients in a blender until smooth. Strain into a 2-cup measuring cup, pressing on remaining solids to extract all the liquid. Pour into 8 Popsicle molds. Freeze until hard, at least 5 hours or overnight.

June 17, 2008

3...2...1...lift-off

There's a really funny skit from SNL (a while ago) about "Mom Jeans." I find it funny for two reasons; 1, seriously, why would anyone knowingly wear those? And 2, you never have to have that posterior. While genetics always play a role in how your body looks, the size of your frame, etc, you can lift your rump a little if you so choose. It'll take some hard work though.

Squats: to me these are absolutely key for a good "lift." Whether it's wall squats, plie squats, walking side squats, or your everyday stationary squat, you'll work your leg and glute muscles; especially that area right under your bum and at the top of the back of your leg (hamstring). Make your squats more difficult by holding heavy dumbbells in each hand, or slow down your count of going up and down (2 seconds down, 2 seconds up or 1 second down, 3 seconds up). Please remember to only go as low as your knees allow -- a 90 degree angle. When coming back up, push through the heels of your feet, not the balls of your feet. It'll burn and give you a "lift"!!!

June 6, 2008

Hershey's Tour de Pink

Designed to spread hope and awareness, the Hershey’s Tour de Pink is a four-day bike ride from Hershey, Pa. to New York City, taking place October 3-6 during Breast Cancer Awareness Month. For you busy readers who would like to get involved but can’t make it to the East Coast, the Hershey’s Tour de Pink Virtual Ride challenges riders to pedal 220 miles from now until October 6 (whether on a stationary bike, quick rides through the neighborhood or even a bicycle built for two), and host their own *YSC (Young Survival Coalition) fundraising effort.


Riders can participate as an individual or as a team, logging miles online and seeking sponsors. Those riders who raise at least $250 will receive an official Hershey’s Tour de Pink jersey, and one-hundred percent of the money raised will go to the *YSC.


If you are interested, please visit Hersheys Pledge to check it out.


*About the Young Survival Coalition
The Young Survival Coalition was founded in 1998 by three women diagnosed with breast cancer under the age of 35 who were discouraged by the lack of information available to young women diagnosed with the disease. With revenues of $2.4 million, over 23,000 constituents, nine staff people and six affiliates, the YSC works to change the face of breast cancer by advocating for more research on young women and breast cancer and providing this underserved population with programs and services specific to them. The YSC also provides a peer-support network of survivors as well as vital resources to decrease the sense of isolation felt by young women affected by breast cancer.

May 22, 2008

Importance of water

"Water is the only drink for a wise man." -- Henry David Thoreau

Especially when you're exercising!! Water fuels the cells of your muscles to break down and build up properly. To determine how much water you need to rehydrate, weigh yourself before you begin your workout. As soon as you've finished exercising, weigh yourself again. You'll notice you've lost a few pounds. Start drinking water and continue to weigh yourself until you're back at your original weight. This ensures you've got the minimum amount of water for your body to recuperate. Continue to drink your 64+ ounces throughout the day.

Although it's nice to see that you've already lost a few pounds after your hard work, in reality you're starving your muscles of what is going to help them. In the long run it's more important to rehydrate than feel like you've instantly lost a couple pounds.

May 21, 2008

Calories are not the enemy

Most people think when trying to lose weight one must cut calories. This is true, but only to a certain point.

Drastic cutting of calories will encourage your body to lose lean body mass (LBM) -- which include your muscles, bones -- anything but fat. This is not good!!! You need your LBM to stay intact so your body works properly. Calories are the fuel that allow your body to function. Calories give your body the protein, carbohydrates and fats it needs to energize your muscles.

Remember that muscle directly effects your metabolism. If you increase your muscle (the strength/size) you increase your metabolism. The opposite is true as well; you decrease your muscle, you decrease your metabolism. (Again - this is not good!!!)

My suggestion mirrors some other personal trainers' suggestions; when you exercise (especially weight train), you need to eat more afterwards. You need to provide fuel to your muscles so they can repair themselves and build strength more efficiently.

One idea is to find out how many calories you need per day to achieve your desired weight (or maintain your current weight) and then add back either a portion of or all of the calories you've burned during that exercise session.

So for example, if you burn 300 calories on the treadmill during your workout, you should add at least 100-200 calories back into your diet (if not all 300). How does this help you lose weight? I swear I'm not crazy. By adding in those calories you are giving your body the energy it needs to continue to repair your muscles stronger, and those muscles continue to burn fat. Again, this is especially true after you've lifted weights. Your muscles crave those nutrients to help build themselves back up again. I'd suggest a protein snack or shake within 30 minutes of finishing your weight training.

You can take my word for it and try this, or you can ignore me. I get tons of weird looks when I tell people my opinion/thoughts about this. But I've seen people follow my advice and drop weight, and I've seen people ignore my advice (which really is fine; it doesn't hurt my feelings) and their body holds on to those last 15 pounds despite their constant efforts at the gym.

Keep in mind how tired you are after a workout. Would you want to workout again, right away, without any rest? That's how your muscles feel afterwards. Not only did you tear their little fibers apart when you lifted weights, but now they have to find the energy to repair themselves to be stronger than they were before. Give them an extra push by feeding them more calories, and they'll work more efficiently for you (increasing your metabolism).

May 14, 2008

Recipe time

The food you consume has SO MUCH to do with your overall health (or weight loss).


This recipe is from Weight Watchers:

Stir-Fried Chicken with Broccoli, Red Peppers and Cashews

Ingredients

  • 2 tsp vegetable oil, divided
  • 1 tsp sesame oil, divided
  • 1 1/2 Tbsp ginger root, finely chopped
  • 3 small garlic clove(s), finely chopped
  • 1 pound uncooked boneless, skinless chicken breast, cut into 1/2-inch pieces
  • 1 large sweet red pepper(s), cut into 1-inch pieces
  • 2 cup broccoli, florets
  • 2 Tbsp low-sodium soy sauce
  • 20 items cashews, roasted, unsalted, roughly chopped

Instructions

  • Heat a large nonstick skillet over high heat. Add 1 teaspoon of vegetable oil, 1/2 teaspoon of sesame oil, ginger and garlic; cook 15 seconds. Add chicken and stir-fry until starting to brown, about 3 to 4 minutes; remove to a plate.

  • Add remaining teaspoon of vegetable oil, pepper and broccoli to same skillet; stir-fry for 3 minutes. Add chicken back to skillet, pour in soy sauce and cook, stirring, until chicken is cooked through, about 2 minutes more; toss with remaining 1/2 teaspoon of sesame oil. Sprinkle on cashews and serve. Yields about 1 3/4 cup per serving.

Notes

  • We chopped the nuts so we could cut back on the total amount used but still sprinkle a lot on the dish.

May 13, 2008

If you're not seeing results...

THEN DO SOMETHING DIFFERENT.

I'll say it again. If you want to see different results, take different actions. This applies to anything in life -- results from your workout, results from your job, results as a parent, results as a student, etc.

If you've tried everything you can think of to change your results and there's only little to no change, it's time to consult a family member, a friend, a professional; someone else to give you a different perspective or idea.

May 9, 2008

Calorie Counter

There's a website that'll help with your calorie counting called The Daily Plate. It'll count your calories FOR FREE!! I'll also put this link in the "Sites for You" section the right hand side of this blog for future reference.

Happy counting!

April 29, 2008

"I really want to lose weight right here."

Have you ever said that while pointing to a certain region (or plural) of your body? I'm sorry to tell you, but Spot Training -- or losing weight in a specific part of your body -- doesn't happen. Usually the body rids itself of fat where it was most recently gained. Or, your body rids itself of fat wherever it decides. You personally don't have control of that. Yes, of course you can train specific parts of your body, but that does not increase the likelihood of the fat going away any faster.

If you've been lifting weights (strength training) then yes, your muscles are getting stronger and shapelier even though you can't see this due to the fat covering them. Think of it like this: cardio burns the fat that is hiding your trained, sculpted muscle. Be patient and continue your cardio and weight training. After some time and hard training, then you can point to that region and say, "I lost weight right here."

Best time for a workout?

A question was posted asking:
"Is there a 'best' time of day to exercise (morning, night, afternoon)?"

You can find all sorts of science to support whatever you want this answer to be. IMO, the best time to exercise is when you can get a great workout in your schedule.

Some people can't/won't exercise at night because the extra energy will keep them up at night. Sleep is an important benefactor to helping you lose weight and build muscle. (However, I do know plenty of people who can workout at night and it helps them sleep better. Every body is different.)

Other people can't/won't exercise in the afternoon due to work, carpooling kids around, etc.

Then there are those who can't/won't exercise in the mornings because they have a hard time getting out of bed or have to go to work super early.

Pick a time that's best for you. My preference is in the morning, but that's because my kids are very self-entertained, if not asleep, at that time. That's when I can get a hard workout with very little interruptions, and I have the rest of the day to utilize that extra surge of energy I get from exercise.

Just make sure when you do exercise, you get plenty of water before and after your workout. If you can drink water during your workout, that's very beneficial as well!

April 26, 2008

Muscle does not weigh more than fat.

Remember in secondary school (jr or sr high) science class learning about weight and mass? Whether on Earth or in space an object's mass is always the same, but its weight varies due to gravity?

Same applies here. There's a common misconception that "muscle weighs more than fat." Think about it -- 5 pounds of ice cream weighs the same as 5 pounds of lead. The difference, however, is the amount of ice cream it takes to make 5 pounds, and the size of lead it takes to make 5 pounds.

I found this picture to explain it a little better:




I think what people mean by "muscle weighs more than fat" is you can pack more muscle in the same space as you can fat, thus making the total amount of muscle in that space weigh more than the amount of fat in that space. Make sense? So tell your friends; muscle does not weigh more than fat. It's a law of science. :)

Full-body weight lifting program

If your exercise plan includes lifting weights three times a week, here's a great workout that's effective on your time and your muscles (don't forget it's 2 seconds up and 2 seconds down):

Push-ups (works chest)
Do as many push-ups as you can, positioned either on your toes or on your knees.

Squats and Rows (works glutes and upper back)
Stand with feet hip-width apart, heavy weights in each hand, palms facing behind you. As you squat down (keep your knees over your ankles and don't go deeper than 90 degrees), bring your fists to your armpits while squeezing your shoulder blades around your spine. Pretend you're trying to get your shoulder blades to touch each other. Release the weights to your side as you stand straight. (3 sets of 10 reps)

Lunges and Curls (works hamstrings, quads, and biceps)
Stand with feet together, heavy weights in each hand. Lunge forward with your right foot (keep your knee over your ankle and at a 90 degree angle). Your left knee should be just above the floor. When lunging down, curl your biceps by bringing your weights to your shoulders. Release your bicep curl as you bring your right foot back to your left foot. Now, step with your right foot backwards and do a backwards lunge as you complete another bicep curl. Return to starting position. 1 rep will include both a front and backwards lunge. (3 sets of 5 reps for each leg)

Plies and Extensions (works glutes, calves, and triceps)
Stand in a very wide stance plie position, toes pointed out, with a little squat. Your elbows are bent and next to your ears, medium weights in your hands, palms facing each other. Extend your weights above your head as you stand on your tiptoes. Return to starting position. (3 sets of 12 reps)

Push-ups (works chest)
Finish this workout with what you started. Take the number of push-ups you did the first time and add at least 3; complete that many push-ups, and then you're done for the day!

An easy way to lose 5 pounds

I lost 5 whole pounds yesterday -- that's right, in one day! Can you believe it??? I had the worse case of the flu I think I've ever experienced in my life.

As "exciting" as it was to see a lower weight on the scale, I don't know that I'd necessarily volunteer to have the flu to lose weight, ever. In reality, that weight loss isn't technically valid. It's mostly water weight, and I'll naturally gain it back over the next week as my body recovers and I can keep foods and fluids down. I can't wait to get my energy and strength back!

April 21, 2008

Dove's campaign for real beauty

The media has tragically distorted our view of what is beautiful. I've loved Dove's campaign for real beauty since it came out a few years ago. Don't let the media fool you into thinking you have to be of their standard stereotype to be beautiful. Live well and be healthy.


April 19, 2008

Interval cardio workout

This is just one option of an interval cardio workout. Remember, intervals shorten your workout and keep you interested!

Choose a method of cardio exercise (bike, walk, jog, elliptical, etc.) that you enjoy, and follow the outlined timed increments and intensity level:

Minutes/ Level of Intensity
5/warm up to medium
2/hard
2/medium
3/hard
3/medium
1/very hard
2/hard
1/very hard
2/medium
2/hard
3/medium
5/medium to easy for your cool down

*If you're interested in something more personalized (i.e. specific mph on a treadmill) post a comment, send an email, etc. and let me know!

April 12, 2008

Basic toned arms

I love toned arms; not necessarily chiseled, but toned. It shows persistence and patience. (*When directions say "count for 2 seconds" it is intended for you to take 2 full seconds to complete the movement; not hold the position still for 2 seconds.)

Twisting biceps curl (biceps)

Stand or sit up tall, arms relaxed, weights in hands by your sides, palms facing each other (hammer curl position). Slowly bring weights to your shoulders, twisting your wrist during the lift to make palms face your shoulders at the top of the move (count 2 seconds to lift). Slowly bring arms to original position, twisting wrists again so palms face each other (count 2 seconds to release).

3 sets
12 reps

Triceps press (triceps)

Stand or sit, bend 45 degrees at your hips, elbows touching your sides and bent at a 90 degree angle, weights in each hand. Extend your arm behind you so your arm is almost straight (count 2 seconds to extend). Return to beginning position (count 2 seconds to release).

3 sets
12 reps

Arm extensions (shoulders)

Stand with feet hip-width apart, knees slightly bent, arms relaxed at your sides, weights in each hand. slowly lift your arms out to your sides until arms are parallel to the floor (count 2 seconds to lift). Slowly return to beginning position (count 2 seconds to release).

3 sets
12 reps

April 10, 2008

Plank Series (abs, glutes)

I recommend completing these exercises as follows: Forearm Plank (1 hold), Half Forearm Plank;Single leg abduction on the right leg, Forearm Plank; Single knee lift on the right leg, Side Forearm Plank Abduction on the right leg, Forearm Plank (1 hold), Half Forearm Plank; Single leg abduction on the left leg, Forearm Plank; Single knee lift on the left leg, Side Forearm Plank Abduction for the left leg.

**Repeat to complete the suggested number of sets as recommended in each plank description.

Forearm Plank

Lay down facing floor, resting on forearms and balls of feet with knees on floor, clasp palms together, keeping elbows in line with your shoulders. Straighten your knees so that your back and neck are parallel to the floor. Contract your ab muscles and hold still.

Hold for 30 seconds, rest by returning knees to floor for 30 seconds. Repeat to complete 6 holds of 30 seconds each. Complete this exercise 4 days a week.

Forearm Plank; Single leg abduction

Lay down facing floor, resting on forearms and balls of feet, clasp palms together and straighten legs (you're in a Forearm Plank position). Flex your right foot and lift it 12 inches off the floor. Slowly move it out to a 45 degree angle, and slowly return. Keep your shoulders down and relaxed and try to keep your hips stationary.

3 sets of 12 reps per leg
4 days/week

Forearm Plank; Single knee lift

Lay down facing floor, resting on forearms and balls of feet, clasp palms together and straighten legs (you're in a Forearm Plank position). Bend right knee so it touches the floor. Flex foot so the arch is facing ceiling. Slowly press foot upward until knee is hip-height; slowly return knee to just above floor. Keep your shoulders and hips stationary.

3 sets of 12 reps per leg
4 days/week

Side Forearm Plank Abduction

Lay on on the floor with your left forearm, left knee, and the inside of your right foot to support you. Your left knee is bent, your right leg is straight. Slowly lift your right leg to a point of slight discomfort; slowly lower to just above the floor. Contract your ab muscles as you lift your leg. Keep all but your lifting leg stationary.

3 sets of 12 reps per leg
4 days/week



April 7, 2008

Explanation

This up-and-coming blog is something I've been thinking of doing for a few years now, but never had the resources to do so (until now, thanks to blogging! I'm a little slow to catch on).

I plan to have different exercises, etc posted for any and all who want different ideas for fitness or nutrition, or how to change a lifestyle to one that is more active/healthy.

Feel free to leave a comment for suggestions, tips or questions that I can make a later post on.

Keep watching!