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 15, 2008
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?
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!
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.
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:
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!)
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?
"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.)
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?
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?
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.
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.
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