Wednesday, December 16, 2009

Bring on the Holidays!

It has been a while since my last post!  It hasn't been out of my thoughts, but out of my time!!!
I have definitely been back on the exercise path in the last few weeks, eating has been pretty good, but there are many holiday treats that call my name daily!  This is one of those months that exercise may be a little more for negating the calorie intake rather than for weight loss!  Maintenance is a very important thing though so keep at it!
How about a few tips to help you out at holiday parties:
You're at a party and the food and drinks are coming at you in all directions.  Rather than accept everything offered to you, follow these tips to make wise and waist-friendly choices - and still enjoy a few indulgences along the way:
*If you arrive at a party hungry, try to fill your plate initially with fruits and veggies (this will help fill you so you won't be tempted to eat too many truffles or tarts).
*A soup or salad will also help fill you at the beginning of a meal.
*At a cocktail party, don't stand by the appetizer table or you may find yourself eating mindlessly.
*Decide ahead of time what appetizers and desserts you're going to sample, and stick to your plan.
*Try not to eat from the trays at a buffet table, and limit yourself to only one plate!
*Be attentive to what you eat.  Savour the food and enjoy it but don't just keep your hands busy while mingling.
*Monitor your drinking and remember thirst is often mistaken for hunger.
*Alcoholic drinks can be high in calories. Pace yourself with water.
*The body takes about 20 minutes to feel full.  If you're racing through your plate, you're not giving yourself time to feel full.
*Research shows the first bite and the last bite are the most enjoyable; the rest is filler.  You probably don't need as much as you think!
Enjoy, make good choices and have a plan!

Monday, November 30, 2009

Back on the wagon!!!

I hope you all had a Happy Thanksgiving!!! 
Now the question is did you exercise, did you eat more than your fair share of the grub?  It is difficult when you go away, especially during the holidays, to stay on track!  You get off your schedule, you can't control the food...when it comes or what it is...but you can control how much of it you put in your mouth!
Whether you lost control or you worked hard and stayed on track, it is a new week, a new month for that matter and you can pick back up where you were and carry on!
Confession----I did some exercise, not a ton. I ate a fair bit...I didn't go hog wild, but there was lots of chocolate about...and cheese...and WINE!!!  I tend to enjoy my wine when I am away, and the food consumption really depends on what is present at the location I am at!
Plans for the upcoming holidays---set goals for what I can and cannot do.  Let people know in advance that I am trying to avoid high calorie food...not asking them to take it off the menu, but to have some other options!  A bag of baby carrots to nibble from instead of the bowl of nuts. Some fresh fruit for dessert instead of the double fugde caramel sundae ( I will have a taste though).  And maybe a flavored water in between my glasses of wine ;)
We need to make choices that help us out today and tomorrow, not just this second!  So give yourself a Christmas (or Hanukkah) gift and plan ahead to make good choices over the next month!  Your New Year's Resolution to stay fit will be much easier to keep than the one to start again from scratch!
Happy December!

Saturday, November 21, 2009

Can't lose that belly fat, check out this Q and A!!!

Q: I work out all the time, but I still have belly fat. Please help!


A: Hi J.R.,
It sounds like your flabby middle is due to something called "false" belly fat. False belly fat mostly comes from encrusted fecal matter built-up in your intestines and colon. It may sound gross, but it's what happens when you don't eat enough fiber and drink enough water. Refined foods – which includes almost anything packaged in a box, can bag or carton – are stripped of fiber during processing. And fiber is critical for eliminating waste from your body. During the digestive process, fiber stays mostly in tact and can push foods or build-up out of your body. If you aren't having 1-3 bowel movements per day, then you're not getting enough fiber, which could lead to false belly fat.

I recommend you incorporate two types of fiber into your diet: insoluble and soluble. Insoluble fiber is what you find in grains such as wheat and rice, while soluble fiber is found in fruits and vegetables. Some of the best sources are brown rice, whole wheat bread, oatmeal, and fruits that have lower sugar content, such as blackberries, raspberries and apricots.

Your coach,
Jorge Cruise

Thursday, November 19, 2009

The Rule of the Game: Intensity

OK, so I am borrowing this from Jillian Michael's web page, but it is along the lines of my last posting...

The Rule of the Game: Intensity

If you're looking to shed stubborn pounds, the rule of the game is to increase the intensity of your workouts. I want you to be working out at 85 percent of your maximum heart rate (MHR). However, you may have heard the "fat-burning zone" theory that encourages you to work out at just 70 to 75 percent of your MHR. The outdated assumption is that your body is drawing predominately on fat calories for energy — WRONG! It's completely misleading and it's time to lay the "fat-burning zone" myth to rest.

During physical training, your body has three possible sources of energy: carbs, fat, and protein. Protein is a last resort — of the three energy sources, your body is the most reluctant to draw on your protein stores.

Whether your body takes energy from glucose, which it gets from the breakdown of carbs, or fat depends on the intensity of your workout. Training at a high level of intensity forces your body to draw on carb calories for energy — they are a more efficient source of energy, and your body goes for its premium fuel when you're working hard. If you are training at a low level of intensity, your body doesn't need to be as efficient, so it will draw on a higher percentage of fat calories for fuel.

Sounds like low-intensity training would be more effective when it comes to losing fat, right? Wrong. These physiological facts are the ones that spawned the mistaken belief that low-intensity activity is better than high-intensity activity when it comes to burning fat and losing weight. These days we know that even though the ratio of fat-to-carb calories might be higher during low-intensity exercise, fewer calories are used up overall. High-intensity exercise burns the biggest number of calories.

Monday, November 16, 2009

Why aren't you seeing any results?

I know why I'm not seeing instant would be my love affair with food!  I have a nice balance right now of hard exercise and healthy eating...but ice cream, red wine and chocolate are never too far away!!!  In one sense it is OK.  My weight is stable, my clothes fit and I feel good...BUT  I would still like to tone out my mid section and lose a little of my lower booty so my new pants aren't quite as snug.  It is time to cut out back on my treats until I reach some goals I think...then I can add them back in moderation!

Now why aren't YOU seeing results? 
How is your food intake?  Is there a time of day when your resistence is low?  Are you eating three solid meals a day or cutting back so much that you are STARVING by the end of the day and end up eating enough for 4 people?  Experts are recommending we eat 5-6 times a day to keep our metabolism active at all times.  3 meals and 2-3 snacks.  The hard part about that is cutting back on each meal a bit so our calorie intake stays the same when we add in the snacks.  and DON'T FORGET BREAKFAST!!! 
Are you drinking enough water?  Water gets everything moving in our body, it helps us feel fuller, and it is so much better for you than soda, diet soda, juice, coffee...carry a bottle with you all day long!
Are you really exercising?  Unless you have an injury, are just starting on your exercise journey or are cooling down, there is no reason to be walking on the treadmill and watching TV!  If you want to lose you need to MOVE!  Running, pushing hard on the elliptical, riding a bike with high resistance...there are lots of ways to do it.  In order to make it fun though you really need to mix it up.  Have you tried any classes at the gym?  TurboKick would be my favorite cardio-works the core, great music, fun moves...but spinning is another great one for cardio.  A PUMP class for weight lifting.  A cross training class with weights and cardio is awesome...keep the heart rate up to get even more fat burning going on and you don't usually lift as long for each set so you can go HEAVY!!!  When you work though you need to work HARD!  Work up a sweat, go so hard you are panting...if you start getting light headed slow down, but kick it up again when you can.  Your muscles are supposed to burn when you are lifting, just work through it and you will be rewarded with stronger muscles.--You will quickly learn the difference between a muscle burn and PAIN!  Pain is bad...stop what you are doing and make sure your form is correct and ask for help!
Ask yourself these questions when you feel the need to rest---Am I about to pass out?  Have I seen anyone else pass out who is doing the same exercise as me?  Can I keep going a little bit longer?  The answers are probably No, No and Yes!!!!!
The harder you work out in the time you have the more results you will see....I promise you!  As long as you don't have two bowls of ice cream for dessert to celebrate of course ;)

Thursday, November 12, 2009

Exercise doesn't have to be in the gym!!!

sI do tend to focus on gym type exercise, but there are many many things you can do to work up a sweat outside of the gym...OTHER than running.
A bike ride through the park, down the bike trail, through the countryside. Road bike or mountain bike, they both do the trick. Speed isn't everything, just getting those legs moving is what matters!
A walk around the block with your dog...a little further is good, a little faster than you used to maybe, it is good for you AND your dog :)
A hike up that beautiful may have to drive to that mountain if you live in Bakersfield but a lot of you have mountains not too far away. Get your children used to hiking and biking and walking and moving. I remember everything always seemed so far away...we need to get the kids to learn to love to move from early on so it just becomes part of life...and a fun part of life at that.
Rock climbing, skiing, snow shoeing, swimming, bouncing on the trampoline....they are all exercise! A little gym exercise to go along with these will make them even more fun...just think, your quads might not be burning quite so much when you get to the bottom of that ski hill if you add squats into your exercise regimen. You might be able to make it a little further up that rock wall if you add pull ups, pull downs and a few other upper body strengtheners in. And you won't be quite as quick to get double bounced off the trampoline if you add in some high energy cardio more often!
Exercise can be fun even if you don't like to hit the can also make that fun exercise MORE fun and less tiring if you do hit the gym and build up the appropriate muscles and your endurance!
It is almost time to look for sledding hills----but every time you slide down you need to climb back up to the top, so why not get prepared! squats, lunges, stair climbing, running....and why not throw in some TurboKick :)

Thursday, November 5, 2009

Weights are our friends!!!!

Including weight lifting in your work out regimen is a must!!!  Whether you are trying to lose a lot of weight, a little bit of weight or just to tone up!
First off, muscle burns calories even while you sit and watch TV.  The more muscle you have on your body, the more calories you are burning every second of every day.  Regardless of what you are trying to do to your body you typically need to lose a little bit of fat and you want to give your muscles a little bit of definition.  Women rarely get "big" when they lift weights.  Some will put on muscle faster, but there is no reason to lift light weights...go as heavy as you can 10 reps, take a 45 second break then do 10 more!
The only way muscle will make you look bigger is if you don't lose some fat at the same time, and how do we do that you ask? We lift weights...we elevate our heart rate with cardio (TurboKick is great for this :))...and we watch what we eat!!!!  If you are trying to lose weight, NEVER reward yourself with food!  Don't get the mentality that you EARNED IT because you worked so hard at the need to change that mentality and find a new reward.  Some new clothes for the gym to show off those muscles, some new songs for your iPod to inspire you to work harder, a new book or magazine to read before bed.  Studies have shown that exercise doesn't help a large number of people lose weight...this is because they think exercising means they should be eating more.  Usually you didn't get to the point where you need to lose weight unless you were eating more than you already should sometimes you still need to cut calories.  Look to whole grains, vegetables and lean meats, add some fruit and you are set!  There are some great books and magazines out there that can help you with eating and exercise ideas!  "Clean Eating" is touted as a great way to get that last layer of fat off your belly.  Tosca Reno has 2 or 3 great cookbooks out to give you ideas on this, as well there is a Clean Eating magazine.  My favorite exercise magazine is Oxygen....a LOT about the weights.  Also Women's Health is great too!  These magazines also have web sites so you can check out their info online!  If you are looking for a TV show to inspire you turn on the Biggest Loser next week-Tuesday night at 8pm on NBC----the most important part is at 9:55 when they show how much the contestant voted off lost once they returned home...before and after photos...very impressive!
Have you made some goals yet?  Where you would like to be by the end of 2009, where you would like to be by 6 months from now.  Remember to keep those goals in mind as we head into Thanksgiving and then the holiday season!  How about a new sleeveless dress for that office holiday party....wouldn't it be nice to show off a little muscles definition on those biceps and triceps ;)
I started lifting weights more again in the past two weeks and the scale revealed this morning that I have dropped 2 pounds.  More muscle combined with some hard cardio and reduced calories and you will see some changes! 

Monday, November 2, 2009

Vitamin D

Did you know how important Vitamin D is?  
Low Vitamin D levels have been associated with increased incidence of Cancer, Heart Disease, Multiple Sclerosis, High Blood Pressure, Depression, Schizophrenia and even Autism.  A lot of the research is based on higher incidence of these health issues in areas with less sunlight in the winter months...a combo of the angle of the sun and the cold weather.
Your body can make Vitamin D, but only in the presence of sunshine. This is affected by: where you live on the planet...if you live in northern USA or anywhere in Canada the angle of the sun is too low for 5 months of the year to allow for Vitamin D synethesis, plus it is probably too cold to have short sleeves on anyway; we spend a lot of time indoors working, learning, playing; we wear sunscreen which inhibits the UVB rays from reaching our skin; the older we are the less we are able make; we are overweight and as Vit D is fat soluble it tends to sit in the fat rather than being available for use by our body...we tend to avoid too much sun for so many reasons that we limit this natural production.
Solutions: Spend 20 minutes in the sun every day or supplement.  Vitamin D is in milk, orange juice (which states added D), fatty salmon, mackerel and other fatty fish.  Vitamin D3 is recommended, also seen as cholecalciferol on the back of the label.  A maintenance level is 2,000U a day for adults, 7,000U for nursing mamas, 5,000U for elderly and heavier adults.  You can even get a blood test to see where your blood levels are to start as the goal is to keep your blood level at 50-60 ng all the times.
Vitamin D deficiency has also been related to muscle power and force and can affect the various ways muscles work!

Reference: Whitcomb, John E.,Vitamin D: An Introductory Guide. AFAA CEU Express. July 2009

Too many distractions, not enough time for exercise!

It is amazing how you can have plans to get to the gym and three days later (sometimes two weeks later), you still haven't made it.  Husband working, kids are sick, dogs need walking, no groceries in the house, house needs cleaning, it's is amazing the number of excuses I can come up with!  The biggest issue for a lot of people at this time of year is weather and health!
It is getting colder out and everyone seems to be getting sick!  The neighbors, the lady at the cash register at Target, the teacher, my kids....ME!!!  This is the season that can mess with your workout routine for many reasons, but a big one is ILLNESS!  If your kids aren't sick and you aren't sick, you are probably worried about getting sick!  The best way to stay healthy is not hiding out in your house, but keeping going while using a little caution and common sense. 
At the store take advantage of those sani wipes by the door and wipe off the cart handles, keep your hands off your face at ALL times and buy some of that alcohol hand wash to keep in your car to clean off your hands every time you sit back in the driver's seat (do your kid's hands too). 
Get enough sleep.  8 hours of sleep can be difficult to get some nights, but sleep can help keep you healthy AND it can also help you see more results from exercise!!!
Eat nutritiously!  Fruits and veggies may get more expensive at this time of year, but keep them front and center in your diet!  You can add in a multivitamin and a big dose of Vitamin C!  Vitamin D is also a big one for health and fitness-if you don't get much sun make sure you are getting some in your diet!  I will give you the low down on D in my next blog!  Take it easy on the sugar, the white flour and rice...stick with whole grains...if it is a brown carb it is probably better for you than the white one....especially the white one smothered in cheese or butter and brown sugar :)
If you do get sick make sure you let your body rest a bit!  If you want to keep moving take it easy, maybe some walking, some lighter than usual weights, but listen to your body...not the part that says chocolate will help me feel better, but the part that says it needs more time to get better!!! 
If you are fit, eating and sleeping well and enjoying your life you are less likely to get sick!  Positive attitude is an amazing thing!
Keep up the hard work...have you done your pushups yet today?

Wednesday, October 28, 2009

Keep it moving but don't hurt yourselves ;)

So my official injury seems to be a pulled or torn quadratis femoris muscle.  It is a deep and small muscle that connects between the femur and the ischial tuberosity (pelvis).  The physical therapist has me building up the hip muscles around it as it is responsible for lateral rotation and helping adduct the thigh at the hip.  It was feeling better after my half marthon (maybe the other pains minimized this pain ;)), but after my last session my butt started aching again.  Could have something to do with all that kicking in don't say!
Well, after my half marathon I was inspired to not slow on my exercise, so I taught my two TK classes, added a day of heavy have I missed that, then I went running on Saturday.  What did that Nike blog say to do post racing...take a week off...oh right!!!
But, I accepted a challenge to run 10K on Saturday...can't back down to a challenge can I?  My only free time was at 8am while my son played soccer, so I hit the bike trail and ran my 10K and was able to catch the end of the game.  But by later in the day I had new lower inner hamstring and upper calf...hobble hobble hobble.  Rolled it out on my foam roller...a great tool for sore muscles I might add and carried on.  I postponed my Monday therapist appointment so see if I would improve by Wednesday.  Taught TK on Tuesday without a problem, and went to therapy today...for my leg not my mental stability Elizabeth ;)  Different therapist massaged into my hip and butt and was able to loosen that quadratis femoris muscle, feels amazing right now...and the new injuries are easing up.  They haven't told me to slow my exercising so as long as I can move it's all good...I think :) 
Sooooo, work through pains and pulls but take it easy.  You will get sore as you add new exercises so add moderately, but don't be a wimp.  A little burning while you lift is good...shooting pain is not...this should always tell you to stop!!!!!  The day or two after new or hard exercise may lead to aching muscles...stretch, walk, work through it.  You need to help the lactic acid get out of your muscles so sitting still isn't going to speed up your recovery.  Have a hot shower or bath to loosen up and get moving again!
Keep working towards those goals you have set!

Monday, October 26, 2009

Are you training for a the Boston Marathon or Boston Cream Pie?

I was reading the comics a few weeks ago and there was a man and a woman jogging.  The woman said to the man, what are you training for, he responded "the Boston Marathon", she fell back, then caught up and said "I am training for Boston Cream Pie".
Your goals don't always have to be to be 'getting more toned' or to 'run a marathon', they can be as simple as 'to be able to eat what I want'.  But you should keep it reasonable.  A piece of Boston Cream Pie instead of the whole pie, a bowl of ice cream instead of the whole container...don't keep things in the house that you cannot resist.  I remember this wisdom when I make a batch of cookies.  Some days I am strong and can turn down pizza and cake at a birthday party, today I ate at least 3 cookies while I was preparing dinner, then another 3 more for dessert.  Some days we can resist, somedays temptation wins over.  Will I go eat the rest of the cookies???  NO!  I can carry on and know that if I continue my exercise and limit my cookies to 1 next time I have nothing to worry about.  One screw up doesn't blow the day, the week, the goals, it just hits us with the dose of reality.  I will just have to work a little harder tomorrow to burn off those 5 extra cookies ;)
You can also plan ahead for those weak moments.  Have gum in your cupboard to chew on when you have a sweet craving.  Pull out some carrots to crunch while you prepare dinner.  Add a walk or some physical exercise in the afternoon if you have some down time as down time is usually when you cave in...when you are bored or distracted.
I am going to try some yoga and watch Dancing with the Stars...the rest of the cookies are going in the freezer where I MAY forget about them!

Wednesday, October 21, 2009

Self Control

My son is working on self control as one of this month's "core virtues" at school right now!  He is doing well...he is making such good choices that the girls are even enjoying playing with him...and they have even mentioned it to his teacher...YAY for my son!
Well, his self control got me thinking...I am practicing self control with my exercising, I am working hard on self control when it comes to why can't I get the rest of my life in order too?  I have determined to set some goals up outside of exercise so I have more time to exercise and do the things I ENJOY doing.  Setting an appointment to clean my house, setting an appointment to walk my dogs, setting an appointment to use the computer and pay my bills.  Get it done at that time, then you can fit the "fun" appointments in!
It is all about self control...controlling yourself away from the useless and/or destructive patterns of your life and directing yourself towards what is important!  Destructive time may include idle snacking while you watch TV...drinking soda while you mess around on facebook (do you really care what that on again off again friend from 7th grade is doing this weekend anyways?)...Focus your time wisely and make more time for what is important, or what needs to be important to you! 
How are those pushups going?  Have you reached 10 on your toes?  After you get those 10 hold that position in a plank for 1 minute!!! If that is easy, raise one leg up in the air while in that plank.  Everytime something starts getting easy it is time to take it up a notch...your body gets bored and needs more to improve challenge yourself!  Good luck!

Monday, October 19, 2009

What a rush!

Yesterday I ran my first half marathon-the Nike women's half in San Francisco!  My furthest training run was 8 miles...over 5 short of the 13.1 mile race, I had heard there may be a few hills, but oddly enough I was excited and not really that nervous.  There were 20,000 participants!!!! The whole area around Union square was pulsing with excitement on Saturday morning...some were excited about running, some were excited about just being there, and some were excited about the Tiffany necklace they were going to receive when they crossed the finish line :)
My friend and I joined the group in our pace section (the groups are divided based on how fast you run, so the faster folks can start first and not have to weave around all the walkers and slower runners in the congested first few miles).  We enjoyed the music and the energy of the crowd, and at 7am, the race began.  We crossed the start line at 7:10...I'm sure the slowest pace group didn't cross until at least 7:20.  Running through the streets of San Fran was neat, looking up at all the tall buildings, no cars to contend with.  We then ran along the waterfront and Fisherman's wharf...not too crowded at 7:30 in the morning!  Along the waterfront, winding up and down and around until we reached Golden Gate Park!  Back to those hills...they were oddly enjoyable!  I didn't train for hills, there sure aren't any to train on in Bakersfield, but I didn't walk up any of them...I was winded by the top of them, but had the downhill section to get me back on course.  Amazingly it was the downhill sections that hurt me the most.  I had shooting pain down the outside of my left leg...that IT band I believe it would be.  My stubborn side and the knowledge that I was making good time kept me from pulling over to massage it out, and also the fear that if I stopped it might be difficult to get moving again!
As I came around the corner at Point Lobos, there was the crashing waves of the ocean, the fresh breeze blowing in and Beyonce singing Halo on my iPod...and then the tents at the finish line came into view!  There was still 2 miles in the park but it was enough to drive me on! 
I crossed the finish line at 2:28 on their clock, so that would put me at 2:18 as my time didn't start until I crossed the start line!  Official results will be posted soon.  The relief of crossing the line and the sense of accomplishment for finishing brought a few tears to my eyes...truly worth the hard work!
After receiving my beautiful necklace and race shirt, I headed to the massage tent!  Enjoyable, but when I returned to the windy waterfront air with my sweaty clothes I was FREEZING and my muscles knotted right back up, and then I saw the line up for the buses back to Union Square...20,000 people + spectators, makes for a LONG line up.  I looked for my friends who had been running too, and realized the line went even further than I had thought...I then noticed people from the line getting samples from a booth, and I merged back into the line with them...I was COLD and alone...what is a girl to do ;)  Apparently I would have waited for almost an hour had I not done that.  Not my proudest moment, but would I do it betcha!
A quick shower at the hotel and we were in the car headed home.  4 hours of sitting after all that running leads to some extra stiffness!  When we got home, it was a slow hobble into the house, some rolling of muscles on the foam roller, and a wonderful dinner my husband had cooked!  A nice hot bath - not so easy in my current home as my body can not all be submerged at the same time in the little tub, but it helped!  Then bedtime...I love my bed!!!! 
Today I can walk again, the shoulder stiffness is easing, but I am ready for Carlsbad in January!!!!  Next time 2 hours :)

Thursday, October 15, 2009

Reaching a big goal

I am headed to San Francisco in 36 hours for my 1/2 marathon!  I'm excited, and comfortable in my naivety  that this won't be too bad...hills couldn't possibly be insurmountable, could they?  I have done ZERO hill training, I have even cut back on the weights due to a pulled muscle in my ham string that will not heal...could be all those kicks in Turbo Kick too I should think!  I will deal with that AFTER the race!  I am looking forward to spending some time with a few friends, no kid responsibilities, some shopping (we have about 4 hours after we get there before early bedtime), up at 5ish am, run, then a painful drive home.  I will make time for the massage booth before we hit the road though!!!

Injuries are of course another set back in exercise!  I let my muscle injury go for 3 months before finally realizing it was time to get it checked out.  I am now at physical therapy a couple of times a hasn't improved much, but hopefully next week we can cut out some activities...although I will not go down without a fight ;)  Maybe a 13.1 mile run will knock some sense into my hamstring to fix itself!  That has been my hope all along...magical recovery!

How is the walking going?  Running?  Biking? 3 to 5 times per week.  Make time for it, it is important time for you!  Next week I'm planning a "being selfish" blog!  Sometimes you need to be selfish to fit in what "you" need.  Just like haircuts, clothes shopping, eyebrow plucking...we need to find time for it!  Balance in our lives through work and play, parenting and volunteering and family...we need to fit what we can where we can and prioritize what comes first!

Now get out and exercise...I am going to stretch out my hamstring!!!

Monday, October 12, 2009

Step one Make Goals...Step two Work on making them HAPPEN!!!

Goals are a great first step...the next step is to get moving!

I ran into my limitation of "childhood sicknesses" this week!  My son is home from school today so I cannot hit the gym, but I can go do some dips on the coffee table while I help him with his puzzle!!!  Then maybe a few pushups!  Speaking of pushups, most women write off pushups on their toes as too hard!  But guess what...if you keep working at it, it is possible!  Make a goal of trying one on your toes every time you hit the floor for pushups.  Next time add one more.  The more you do them, the easier it gets.  So maybe aim for 10 every morning when you hop (or crawl) out of bed!  10 before you are allowed to sit on the couch and watch a TV show!  OR 10 before you get to have dessert!

So head out for that walk, that run or that workout at the gym.  It is the start of a new week, this could be the week you start exercising regularly! 
I would love to hear how you are doing, what you are doing, if you would like any extra encouragement... Just let me know!

Thursday, October 8, 2009


The best way to get yourself rolling on a new exercise plan is to set yourself some goals! 

I have set a few exercise goals over the past few years:  In November of 2006 my friend Shelley suggested we join the gym to work off the weight of two pregnancies, I jumped at the encouragement and we set the goal of "going to the gym" and seeing where it got us.  It wasn't long before we challenged all of our friends to a weight loss competition.  Who can lose the highest percentage of weight in 2 months.  I narrowly beat out my competition, but that was just the beginning.  I set a lofty goal of reaching 170 pounds, 10 pounds less than I have ever been in my adult life.  I dropped 25 pounds within 8 months of starting my journey at the gym and have maintained that weight for over 2 years now. ( Note-I am 6 feet tall )

Last spring I signed up to run a half marathon (13.1 miles) on October 18th.  That would be in a week and a half from now, yikes!!!  I have continued my regular exercise program which is TurboKick twice a week, plus a class with weights when I can fit it in.  I have added some running when I can and pulled out 8 miles last weekend.  Finishing that half marathon will be another goal attained.  I have already signed up for my next half marathon in January....anyone want to join me in Carlsbad?
I do have a new goal that I have started working towards.  I would like to get rid of that last roll, the muffin top, that protrudes when I do up my favorite pair of jeans.  So reducing my body fat.  This will take a combination of cardio, which I do a fait amount of, weight training, which I am working on increasing, and healthy eating.  I eat a healthy diet, but I tend to snack with my kids, I rarely say no to a cookie or a piece of chocolate cake, but maybe I can  resist for two months!  Anyone care to join me in a healthy eating, just say no plan for two months?  They say that if you can say no to sugar for a week the rest is easy!

Goals can be big and outrageous, but starting small is always a good idea.  Plan to walk for 30 minutes once a week, once you get that under your belt increase it to 2 days a week...once it becomes habit or something you make time for one your planner you can make it happen.  You make sure you get to work on time, you get your kids to school on time, you get to your doctors or dentist appointments on time, so just treat your exercise the same way.  Work at it for the next month then you can add to it! 
Those of you already active make sure your exercise plan is written down and don't be afraid to mix it up.  Add some extra weight when you weight train-the more muscle you have, the more fat you burn ALL THE TIME!  Running is great, but you need to add some hills, speed it up or run a bit longer if you want so see more positive results.  Your body adapts so you have to keep challenging it!
And if you want a good dose of cardio, come to my TurboKick class-Tuesday mornings at 8:30, Wednesday evenings at 6 at Body Xchange on Calloway and Rosedale.

Wednesday, October 7, 2009

Let's Get Moving

I was looking for a good venue to encourage my fellow mommies, my busy friends and my "girls" from the gym! As I racked my brain on how to inspire it seemed I had a LOT of ideas, so blogging about them on a regular basis seemed like the way to go.

My first post is about "Getting Moving".
It seems like such a simple thing but we are all so busy. Life gets in the way: whether it is sick children, a long day at work, its "that time of the month", my favorite show is on TV, there are all sorts of things holding us back. Find some time to move a little.
Go for a walk or a run with that sick child in a stroller. Do some yoga and stretching before you go to bed to rid the stress of that long day. Research shows that maintaining your regular exercise routine at "that time of the month" can actually reduce symptoms, maybe reduce the demand you put on your body a bit, but push through. Do push ups or sit ups or dips or jumping jacks during the ads while you watch your favorite show.
There are ways around everything. You might not get to that GroupX class you wanted to attend, or get your 30 minutes on the treadmill, but you can get something in there, and that is the place to begin.
Think about why you exercise, how you feel when you exercise and where you want it to take you. Next time I am heading to "goals"...the best way to keep yourself exercising regularly is to set yourself some goals.