Awhile ago I found this website called www.realage.com. You can go to the website and take a test that will tell you the real age of your body based on what you eat, how and when you exercise, your sleep patterns, and other health-related questions. It's really quite interesting. I took the test before I got pregnant and I believe it said I am really 15! Yay! I could never get my husband to take it though. Probably because he knew that, based on his health habits, he would be about a decade older than he really is!
Your body really is affected by the things that you eat and the way that you treat it. Toxins and bad foods can cause the telomeres in our bodies to shorten and fray (according to Dr. Oz, author of You: Staying Young). This, in turn, ages our bodies and damages our cells. When cells become inflamed and/or damaged they cannot fight off all the things that try to come in and attack them. When they can't protect themselves, awful diseases like cancer are allowed to take over our cells and eventually, our bodies.
Go to www.realage.com and see where you stand. Be honest. You will know the truth anyway! If you don't like your real age (and the rate at which your body is actually breaking down), vow to make changes. And who knows, you could score much better than you expect!
You may realize that you do very well in some areas but not so well in others. If I remember correctly I did excellent in the diet and fitness areas at the time, but not so well in the areas of relationships and stress. Everyone has something to work on. This gives you the opportunity to see where you need to commit a little more effort. Take it as constructive criticism!
Have fun with this! Feel free to let me know how old you are on the Real Age test!
Wednesday, April 30, 2008
Monday, April 28, 2008
Weekly Workout
In my inbox this morning I received an email from Shape and Enviga inviting me to try out The Great Burn, which features articles, games, and videos to help us stay in shape. I went to the featured workout video and began to watch. It's about a 10 minute abdominal workout, which would be great to add to the end of your cardio workout every other day. It's super simple and a great beginner ab workout. The video features Cindy Whitmarsh using weights with most of the exercises, but you don't even have to use weights when beginning if you don't want to. Particularly on the side bends, you can lose the weights. Unless, of course, you want your obliques to resemble the instructor's. When you see the video, I'm sure you will be with me on this one. You will NOT want them to resemble hers! I'm sure you have all seen women with beautifully sculpted and sleek six-packs. These abs are not those abs. They look more like man's, in my opinion. But have no fear, your abs won't look like hers at the end of your ten minutes. I promise. There are a few of these exercises that I love in this video, including the side planks, which are more challenging. Also, the seated side twists are great and I use them quite a lot in my own classes. Just remember when doing these to try to lean half of the way back if you can. On these, you could hold one light weight if you wish.
This short, easy workout video (for free) can be found at this website:
http://www.shape.com/2008/enviga/videos.html
Other videos are downloadable for $3.99 at this website:
http://www.exercisetv.tv/whatshot/seriespremieres/player.php
Both websites have other articles and tips you can read up on. I like this idea, given by Jennifer Nicole Lee, who happens to be absolutely gorgeous, one of my favorite fitness model competitors, and a mother of two herself. She says to keep it fresh by adding challenges here and there. If you're running or walking outside look at cars as they pass. When a red car passes by, sprint for 10 seconds. If a black car passes, sprint for 20 seconds. A white car, 30 seconds. Or make up something similar on your own.
Congratulations to those of you who have been sticking to your workout and good eating habits these past few weeks. It's a wonderful feeling, isn't it? Keep it up and have a great week!
This short, easy workout video (for free) can be found at this website:
http://www.shape.com/2008/enviga/videos.html
Other videos are downloadable for $3.99 at this website:
http://www.exercisetv.tv/whatshot/seriespremieres/player.php
Both websites have other articles and tips you can read up on. I like this idea, given by Jennifer Nicole Lee, who happens to be absolutely gorgeous, one of my favorite fitness model competitors, and a mother of two herself. She says to keep it fresh by adding challenges here and there. If you're running or walking outside look at cars as they pass. When a red car passes by, sprint for 10 seconds. If a black car passes, sprint for 20 seconds. A white car, 30 seconds. Or make up something similar on your own.
Congratulations to those of you who have been sticking to your workout and good eating habits these past few weeks. It's a wonderful feeling, isn't it? Keep it up and have a great week!
Sunday, April 27, 2008
Just a note
I just wanted to let you all know today that I haven't forgotten you. I've been sick and tired and sick and tired some more these past few days. But hopefully I will be back in full force soon and have some more interesting and helpful posts for you.
Also, I wanted to inform you that I AM trying to get a new picture because, at the moment, I look NOTHING like the one that you see on my profile! I have almost reached my due date, which most of you know, and look more like a huge whale! I have been pressing the guy who's doing my photos to get me a disk of the latest ones, but so far, I still don't have them. So I apologize. But hopefully you will see the larger, updated version of me soon.
Thanks! Have a great Sunday!
Also, I wanted to inform you that I AM trying to get a new picture because, at the moment, I look NOTHING like the one that you see on my profile! I have almost reached my due date, which most of you know, and look more like a huge whale! I have been pressing the guy who's doing my photos to get me a disk of the latest ones, but so far, I still don't have them. So I apologize. But hopefully you will see the larger, updated version of me soon.
Thanks! Have a great Sunday!
Thursday, April 24, 2008
A Word On Walking
Yesterday I took a good, loooong walk with our dog and it felt absolutely wonderful. My husband took our son to the store with him and I had a good hour to myself to enjoy the warm sun and some relaxing exercise.
Did you know that if every American spent 30 minutes each day either walking or biking then we would, together, burn off over 3 billion pounds of fat.
Now, some people claim that they don't have time to walk, but listen to this. According to a British study, for every minute that you walk you add three minutes to your life. How awesome is that to know? So you're actually creating time for yourself, not wasting it.
Now how many of you want to go for a walk today? If you have somewhere you need to go, walk or bike if you can. It's more difficult in small towns, a breeze in cities. I've lived in both and know. It's actually safer to walk/bike in cities where drivers actually know the pedestrian rules. Plus, many small town areas don't have sidewalks. (I hate that. After all, we walked before we drove. Maybe some of us would still like to walk!)
Walk or bike when you can to get where you need to go. If you can't, don't sweat it. Just go for a leisure walk around your neighborhood. But if you're really concerned, get involved with the local government and organizations that can help to put sidewalks in place.
Remember, for every mile you walk you burn about 100 calories. How many will you walk today?
Did you know that if every American spent 30 minutes each day either walking or biking then we would, together, burn off over 3 billion pounds of fat.
Now, some people claim that they don't have time to walk, but listen to this. According to a British study, for every minute that you walk you add three minutes to your life. How awesome is that to know? So you're actually creating time for yourself, not wasting it.
Now how many of you want to go for a walk today? If you have somewhere you need to go, walk or bike if you can. It's more difficult in small towns, a breeze in cities. I've lived in both and know. It's actually safer to walk/bike in cities where drivers actually know the pedestrian rules. Plus, many small town areas don't have sidewalks. (I hate that. After all, we walked before we drove. Maybe some of us would still like to walk!)
Walk or bike when you can to get where you need to go. If you can't, don't sweat it. Just go for a leisure walk around your neighborhood. But if you're really concerned, get involved with the local government and organizations that can help to put sidewalks in place.
Remember, for every mile you walk you burn about 100 calories. How many will you walk today?
Wednesday, April 23, 2008
Do You Drink Dirty Water?
Yesterday I had to do an assignment for a class on commercial appeals. I chose a commercial that I remembered seeing during Idol Gives Back. If you were tuning in that night you will probably remember it also. It featured Jennifer Connelly carrying big yellow fuel jugs down to a NYC river to get water for her family. Back at her apartment she filled two tall glasses with the dirty brown water and sat them in front of her children.
You may think blah, blah, blah. What an exaggeration. But this commercial shows what it is truly like for many, many people around the world. 1.1 Billion to be exact. And it shows what it would be like if we Americans, even in the most prestigious cities, were to run out of clean water.
Many of us are worrying right now about those ten pounds we want to lose before beach weather sets in. (Or in my case, the baby I have to get out of me before I show anyone any skin.) I wanted to mention this commercial and this cause, not because I want to diminish our own efforts to get healthy, but because I want to reveal that there are differing levels of what it means to be healthy out there. In our country people are unhealthy for very different reasons than the people in, say, Africa. We deal with indulgence diseases like heart disease and Type II diabetes. They deal with disease that results from not having access to fresh, clean water and not being able to protect themselves from disease-carrying mosquitos. Many of them have so few options. They do the best with what is available to them. Do we?
Some of us may. But think about it. Let us think about all that is available to us and use it only how we truly need it, and only in a way that it will be truly advantageous to us.
Charity:water is the organization which produced this commercial. The founder is only 30 years old and has already put in hundreds of water wells in the poor countries of Africa in the few years of the nonprofit's existence. Visit the website if you get the chance. www.charitywater.org
They have amazing videos, photos, and information. I'm not urging you to give, just encouraging you to discover what's going on out there. And again, I'm not belittling your efforts to be/get healthy, but encouraging you to know that if a mom in Uganda can cook with muddy water (seriously, go look at the pictures) tonight, then you can certainly choose grilled fish and veggies over a burger and fries.
Thanks for reading!
You may think blah, blah, blah. What an exaggeration. But this commercial shows what it is truly like for many, many people around the world. 1.1 Billion to be exact. And it shows what it would be like if we Americans, even in the most prestigious cities, were to run out of clean water.
Many of us are worrying right now about those ten pounds we want to lose before beach weather sets in. (Or in my case, the baby I have to get out of me before I show anyone any skin.) I wanted to mention this commercial and this cause, not because I want to diminish our own efforts to get healthy, but because I want to reveal that there are differing levels of what it means to be healthy out there. In our country people are unhealthy for very different reasons than the people in, say, Africa. We deal with indulgence diseases like heart disease and Type II diabetes. They deal with disease that results from not having access to fresh, clean water and not being able to protect themselves from disease-carrying mosquitos. Many of them have so few options. They do the best with what is available to them. Do we?
Some of us may. But think about it. Let us think about all that is available to us and use it only how we truly need it, and only in a way that it will be truly advantageous to us.
Charity:water is the organization which produced this commercial. The founder is only 30 years old and has already put in hundreds of water wells in the poor countries of Africa in the few years of the nonprofit's existence. Visit the website if you get the chance. www.charitywater.org
They have amazing videos, photos, and information. I'm not urging you to give, just encouraging you to discover what's going on out there. And again, I'm not belittling your efforts to be/get healthy, but encouraging you to know that if a mom in Uganda can cook with muddy water (seriously, go look at the pictures) tonight, then you can certainly choose grilled fish and veggies over a burger and fries.
Thanks for reading!
Tuesday, April 22, 2008
Good things to do this Earth Day...
....and everyday!
Beginning today, Whole Foods will use no more plastic shopping bags. What a great idea! (I wonder if other grocery stores will soon follow suit.) If you don't already have one, invest in a reusable grocery bag. Walmart will be selling them for $1, Target carries them, I got a massive one for $1 at Ikea, and even Ellen Degeneres is offering them on her website. You are so behind if you're still using those horrid plastic bags.
I recently read in my local newspaper that if every household replaced just one light bulb with an Energy Star qualified compact flourescent light bulb, it would prevent the amount of pollution equal to ONE MILLION cars driving on the roads! Plus, they last about 10 times longer than your average bulb and you save up to $30 during the lifetime of the bulb.
These are ultra simple things that we can all do. Little things add up to have great impact--whether it's a little action to help the environment, a little extra effort at work, or a small favor you did for someone in need.
Speaking of those in need, I also recently discovered Ethos Water. Owned by Starbucks, Ethos Water donates five cents from every bottle of water sold to the Ethos Water Fund, which helps to provide clean drinking water to children around the world who would otherwise do without. So the next time your fridge needs to be stocked, seek out this water and know you're doing a world of good.
Have a great Earth Day everyone!
"For us to wait for legislation or technology to solve the problem of how we're living our lives suggests we're not really serious about changing--something our politicians cannot fail to notice. They will not move until we do."
Michael Pollan for The New York Times Magazine, Sun. April 20, 2008
Beginning today, Whole Foods will use no more plastic shopping bags. What a great idea! (I wonder if other grocery stores will soon follow suit.) If you don't already have one, invest in a reusable grocery bag. Walmart will be selling them for $1, Target carries them, I got a massive one for $1 at Ikea, and even Ellen Degeneres is offering them on her website. You are so behind if you're still using those horrid plastic bags.
I recently read in my local newspaper that if every household replaced just one light bulb with an Energy Star qualified compact flourescent light bulb, it would prevent the amount of pollution equal to ONE MILLION cars driving on the roads! Plus, they last about 10 times longer than your average bulb and you save up to $30 during the lifetime of the bulb.
These are ultra simple things that we can all do. Little things add up to have great impact--whether it's a little action to help the environment, a little extra effort at work, or a small favor you did for someone in need.
Speaking of those in need, I also recently discovered Ethos Water. Owned by Starbucks, Ethos Water donates five cents from every bottle of water sold to the Ethos Water Fund, which helps to provide clean drinking water to children around the world who would otherwise do without. So the next time your fridge needs to be stocked, seek out this water and know you're doing a world of good.
Have a great Earth Day everyone!
"For us to wait for legislation or technology to solve the problem of how we're living our lives suggests we're not really serious about changing--something our politicians cannot fail to notice. They will not move until we do."
Michael Pollan for The New York Times Magazine, Sun. April 20, 2008
The Best Fat-Burner I Know
Recently, a few of you friends have asked me about a great way to burn off extra fat. First, I would advise you all to examine your diet (remember, I'm not talking of dieting in the sense that you are depriving yourself, but diet in terms of the healthy way in which you eat). Many people think they're doing pretty good when they really aren't doing so well. If you aren't sure if what and how you're eating is the best or not, email me and I will be happy to help you out. Also, if it helps you to write down what you're eating for every meal then do that! I realize it can be time-consuming but it WILL help you to NOT go for those M&Ms when you know you have to write it down. You don't have to continue this forever, but it is a good tool to get you started with your new, healthy habits.
Once you've looked at the way that you eat and the way that you need to eat, you need to look at how you work out. You should be working out most days of the week for at least 30 minutes, according to the American College of Sports Medicine. You should be lifting weights as well as getting cardiovascular exercise, both of which help to burn calories and increase your metabolism. Today I will focus only on the cardio portion and what I believe, through experience as well as the testimonies of others, is probably the best cardio fat-burner out there.
It's easy to grab a magazine, set your treadmill for 40 minutes at a speed of 3.0 and go. Some days you will do that, but some days your body is going to need a HUGE challenge if it is to burn fat quickly.
INTERVALS
Perhaps you have heard this term and perhaps not. Either way, I will explain what you are to do and then I expect to hear back from you with great results!
Choose your torture device (treadmill, elliptical, road or path, etc.). Warm up with an easy jog or a brisk walk (or pace) for five to ten minutes. Where you begin will be determined by what level you are currently at. If you are just beginning, start at a walk. If you have been working out for a while, start at a jog or faster pace.
Where you go from here will also be determined by how accustomed to exercise your body is. If you are warming up at a walk or easier pace, go to a jog for about 2 minutes. If you are warming up at a jog you are now going to RUN for 2 minutes. This should feel hard for you no matter what level you are at. If it doesn't feel difficult, increase your pace! After this two minutes, take it back down to the level you warmed up at for 2 or 3 minutes. Your heart rate should go down, but not quite all the way down. So feel out where you need to be. You will continue this cycle until your machine hits 20 minutes. Understand? Basically you will have a fast pace for a few minutes, then recover at a slower (but still brisk) pace, and so on. By the end you should be sweating, you should be breathing hard, and you should feel like you've done more work than you've done in a long, long time. That's why you only need to go for 20 minutes! Don't forget to cool down afterwards for 5 to 10 minutes. Take it at a slow pace and allow your heart rate to come all the way back down.
Aim to do this 3 times per week. Don't try to do it on back-to-back days. You shouldn't need to if you are working hard enough when you do it. On those off days you can lift weights and/or take a nice, easy walk or jog.
This will get easier every time you do it, so aim to increase your pace and lower your recovery times. (Not both at once, though.) Aim to warm up at a jog and recover at a jog, eventually leaving out the walking altogether. If you get to this point, your body will be burning some major calories and you will see the difference. If you get to this point you can then SPRINT for a minute or so, then recover for about 2 minutes. You can also increase your time to 30 minutes some or all days if it's still getting too easy. Keep challenging your body. That's the key.
Many girls who enter fitness contests now swear by this cardio workout, as it helps you to drop excess fat pretty quickly. The great thing about intervals is that AFTER you have finished your workout, your body continues to burn calories for a longer period of time than it would if you had been jogging at a steady state. Your body had to keep guessing and changing and working during that time, so it takes longer to come back down to that completely relaxed state.
After I had my son (2 1/2 years ago) this is what I did. For me, it worked wonders. Coupled with a super healthy diet, I was able to lose any excess fat that I had faster than I had ever done before.
Make sure you're sweating (heavily!) by the end of each workout. If you have questions feel free to send them my way! Good luck! I know you can do it!
Once you've looked at the way that you eat and the way that you need to eat, you need to look at how you work out. You should be working out most days of the week for at least 30 minutes, according to the American College of Sports Medicine. You should be lifting weights as well as getting cardiovascular exercise, both of which help to burn calories and increase your metabolism. Today I will focus only on the cardio portion and what I believe, through experience as well as the testimonies of others, is probably the best cardio fat-burner out there.
It's easy to grab a magazine, set your treadmill for 40 minutes at a speed of 3.0 and go. Some days you will do that, but some days your body is going to need a HUGE challenge if it is to burn fat quickly.
INTERVALS
Perhaps you have heard this term and perhaps not. Either way, I will explain what you are to do and then I expect to hear back from you with great results!
Choose your torture device (treadmill, elliptical, road or path, etc.). Warm up with an easy jog or a brisk walk (or pace) for five to ten minutes. Where you begin will be determined by what level you are currently at. If you are just beginning, start at a walk. If you have been working out for a while, start at a jog or faster pace.
Where you go from here will also be determined by how accustomed to exercise your body is. If you are warming up at a walk or easier pace, go to a jog for about 2 minutes. If you are warming up at a jog you are now going to RUN for 2 minutes. This should feel hard for you no matter what level you are at. If it doesn't feel difficult, increase your pace! After this two minutes, take it back down to the level you warmed up at for 2 or 3 minutes. Your heart rate should go down, but not quite all the way down. So feel out where you need to be. You will continue this cycle until your machine hits 20 minutes. Understand? Basically you will have a fast pace for a few minutes, then recover at a slower (but still brisk) pace, and so on. By the end you should be sweating, you should be breathing hard, and you should feel like you've done more work than you've done in a long, long time. That's why you only need to go for 20 minutes! Don't forget to cool down afterwards for 5 to 10 minutes. Take it at a slow pace and allow your heart rate to come all the way back down.
Aim to do this 3 times per week. Don't try to do it on back-to-back days. You shouldn't need to if you are working hard enough when you do it. On those off days you can lift weights and/or take a nice, easy walk or jog.
This will get easier every time you do it, so aim to increase your pace and lower your recovery times. (Not both at once, though.) Aim to warm up at a jog and recover at a jog, eventually leaving out the walking altogether. If you get to this point, your body will be burning some major calories and you will see the difference. If you get to this point you can then SPRINT for a minute or so, then recover for about 2 minutes. You can also increase your time to 30 minutes some or all days if it's still getting too easy. Keep challenging your body. That's the key.
Many girls who enter fitness contests now swear by this cardio workout, as it helps you to drop excess fat pretty quickly. The great thing about intervals is that AFTER you have finished your workout, your body continues to burn calories for a longer period of time than it would if you had been jogging at a steady state. Your body had to keep guessing and changing and working during that time, so it takes longer to come back down to that completely relaxed state.
After I had my son (2 1/2 years ago) this is what I did. For me, it worked wonders. Coupled with a super healthy diet, I was able to lose any excess fat that I had faster than I had ever done before.
Make sure you're sweating (heavily!) by the end of each workout. If you have questions feel free to send them my way! Good luck! I know you can do it!
Monday, April 21, 2008
Accept my apologies...
You all will have to bear with me during this time as I may get a little slack. I am about 3 1/2 weeks away from having my little girl, about 2 weeks away from finishing up my semester (which means lots of exams and last projects to work on...yay), and already having contractions. No, these that I had last night were not of the Braxton Hicks sort. They hurt and lasted from about 5pm to about 2:30am. This morning I woke up and lay on the couch as much as I could for the first half of the day. I am just about to leave for a doctor's appointment and they had better tell me that her head is on its way out!
So from this point on I will include a weekly workout (instead of daily) that is more involved and will hopefully include helpful pictures for you to follow. So stay with me. Let's stay on the healthy track!
So from this point on I will include a weekly workout (instead of daily) that is more involved and will hopefully include helpful pictures for you to follow. So stay with me. Let's stay on the healthy track!
Sunday, April 20, 2008
Daily Workout for Sunday, April 20th
Today is Sunday and a day of rest! Aren't you glad? We should take off one day each week to allow our bodies to completely rest and recover from all our hard work. You deserve it. Use this time to enjoy your family, read a good book, or work on some other project you have lined up.
If you'd rather use Sunday to work out, feel free. It doesn't matter at all which day you take off, as long as it works well for you and your schedule. Maybe Wednesday is your busiest day and it would be better for you to leave out exercise altogether on that day. For many people, though, the weekend and particularly Sunday is a day for relaxation. So remember that if you've already taken your day of rest, you probably don't need another one!
Also, some people like to take this day to indulge a little in their favorite food treats. If during the week you are trying to eat healthy and are obstaining from things like pizza and ice cream, you could give yourself a little break long enough to enjoy one of two of those foods. You don't need to eat the whole pizza though! One summer I worked as the personal trainer at a popular weight loss camp and, as counselors, we also were expected to follow the diet of the campers while on the property. During the weekend I had a day off and my paycheck and I would visit a certain shopping center with a certain food court. After spending some time shopping I would then go treat myself to one wonderful slice of pizza followed by a cup of ice cream. I didn't need a whole pizza or even two slices. Just tasting one slice was enough for me. I was satisfied and knew I'd be returning the next week. In the past I have also gone through periods when I told myself that all unhealthy foods were completely off limits. Forever! Needless to say, these foods were never off limits to me for very long. Just the idea of never being able to eat them again made me think about them and crave them and need them....lots of them! For most people, it's not wise to completely outlaw all bad foods from your life. You won't freak out and want them so badly if you know they are there for you occassionally.
If you choose to rest and indulge a little today just remember that you worked hard (or hopefully you did!) over the week. You don't want to sabotage all that you've accomplished.
Have a great Sunday!
If you'd rather use Sunday to work out, feel free. It doesn't matter at all which day you take off, as long as it works well for you and your schedule. Maybe Wednesday is your busiest day and it would be better for you to leave out exercise altogether on that day. For many people, though, the weekend and particularly Sunday is a day for relaxation. So remember that if you've already taken your day of rest, you probably don't need another one!
Also, some people like to take this day to indulge a little in their favorite food treats. If during the week you are trying to eat healthy and are obstaining from things like pizza and ice cream, you could give yourself a little break long enough to enjoy one of two of those foods. You don't need to eat the whole pizza though! One summer I worked as the personal trainer at a popular weight loss camp and, as counselors, we also were expected to follow the diet of the campers while on the property. During the weekend I had a day off and my paycheck and I would visit a certain shopping center with a certain food court. After spending some time shopping I would then go treat myself to one wonderful slice of pizza followed by a cup of ice cream. I didn't need a whole pizza or even two slices. Just tasting one slice was enough for me. I was satisfied and knew I'd be returning the next week. In the past I have also gone through periods when I told myself that all unhealthy foods were completely off limits. Forever! Needless to say, these foods were never off limits to me for very long. Just the idea of never being able to eat them again made me think about them and crave them and need them....lots of them! For most people, it's not wise to completely outlaw all bad foods from your life. You won't freak out and want them so badly if you know they are there for you occassionally.
If you choose to rest and indulge a little today just remember that you worked hard (or hopefully you did!) over the week. You don't want to sabotage all that you've accomplished.
Have a great Sunday!
Saturday, April 19, 2008
Daily Workout for Saturday, April 19th
If you have been following the daily workouts and hadn't yet noticed, I have so far given you very simple workouts. Some days I will challenge you and your body much, much more. But for now, I'm assuming we would like to start simple and work our way up.
Today's workout is similar to the one I gave a few days ago. Instead of a brisk walk, however, we are increasing our speed to a jog. If you run for just 20 minutes through your neighborhood (or on the gym treadmill if conditions in your area aren't good for running) you can burn between 135 and 180 calories (that's based on a 140 pound woman). If you can make it for thirty minutes you could burn between 200 and 270 calories, depending on your speed.
Any type of cardiovascular exercise is great for your heart health, protecting you from heart disease and clogged arteries. If twenty minutes of non-stop jogging is too much for you right now, jog until you can't any longer and then drop it down to a walk (a power walk if you can still breath through it!). Pick up the pace again when you can. Don't do nothing, but do what you can! Enjoy!
Today's workout is similar to the one I gave a few days ago. Instead of a brisk walk, however, we are increasing our speed to a jog. If you run for just 20 minutes through your neighborhood (or on the gym treadmill if conditions in your area aren't good for running) you can burn between 135 and 180 calories (that's based on a 140 pound woman). If you can make it for thirty minutes you could burn between 200 and 270 calories, depending on your speed.
Any type of cardiovascular exercise is great for your heart health, protecting you from heart disease and clogged arteries. If twenty minutes of non-stop jogging is too much for you right now, jog until you can't any longer and then drop it down to a walk (a power walk if you can still breath through it!). Pick up the pace again when you can. Don't do nothing, but do what you can! Enjoy!
Pregnancy and Exercise: They Go Together?
It may be difficult to stick to a workout at some points in your pregnancy, but should you? Absolutely! (Unless told otherwise by your doctor.)
Why, you ask? When labor time comes your body will be used to doing a little work, making it a bit easier and quicker (although trust me, it's no picnic either way). Also, your body will bounce back much quicker from being pregnant and you will be ever so grateful that you listened to Fit Mama!
Talk with your doctor about exercising during your pregnancy. Most recommend that you don't begin anything too intense after becoming pregnant. It's harder to do exercise moves properly once pregnant and done improperly, problems or injuries could result.
If you have been lifting weights and feel you know what you're doing doctors will typically suggest that you continue your routine but lift no more than 25 pounds. But again, talk with your doctor, let them know your exact situation, and find out what the best plan for you is.
When you do begin to exercise in your pregnancy there are a few things to remember.
DO drink lots of water to ensure that your muscles are properly hydrated. During these nine months, our bodies need much more than they usually do.
After the first trimester avoid lying on your stomach or flat on your back. Lying flat on your back with no incline could cut off blood flow to the baby.
Make sure that you don't do any breath-holding or rapid and intense breathing, as some yoga practices include.
Obviously, no deep twists or crazy backbends should be included in your routine. (If you're at the point I'm at you couldn't do them if you wanted to!)
DO modify when needed. Exercise can get tough for some people during pregnancy. Others, they feel just about the same. Don't feel bad if you need to switch to knee pushups or if 5 pounds is all you can handle instead of your regular tens. In my case, I experience low blood pressure and fainting spells when pregnant. I am still learning to cope with the fact that although I hardly missed a workout in the past, my body is just not able to carry a child and do all that as well every single day. Some people can. But we must listen to our bodies and be good to them.
Many people experience high blood pressure, gestational diabetes, and other complications while pregnant. Exercise and a good diet will help to control these problems.
Regular exercise will help you feel better during and after your pregnancy. Aim to do at least a little something every day. I wish you all the best! Let me know how it goes and have a great pregnancy!
Why, you ask? When labor time comes your body will be used to doing a little work, making it a bit easier and quicker (although trust me, it's no picnic either way). Also, your body will bounce back much quicker from being pregnant and you will be ever so grateful that you listened to Fit Mama!
Talk with your doctor about exercising during your pregnancy. Most recommend that you don't begin anything too intense after becoming pregnant. It's harder to do exercise moves properly once pregnant and done improperly, problems or injuries could result.
If you have been lifting weights and feel you know what you're doing doctors will typically suggest that you continue your routine but lift no more than 25 pounds. But again, talk with your doctor, let them know your exact situation, and find out what the best plan for you is.
When you do begin to exercise in your pregnancy there are a few things to remember.
DO drink lots of water to ensure that your muscles are properly hydrated. During these nine months, our bodies need much more than they usually do.
After the first trimester avoid lying on your stomach or flat on your back. Lying flat on your back with no incline could cut off blood flow to the baby.
Make sure that you don't do any breath-holding or rapid and intense breathing, as some yoga practices include.
Obviously, no deep twists or crazy backbends should be included in your routine. (If you're at the point I'm at you couldn't do them if you wanted to!)
DO modify when needed. Exercise can get tough for some people during pregnancy. Others, they feel just about the same. Don't feel bad if you need to switch to knee pushups or if 5 pounds is all you can handle instead of your regular tens. In my case, I experience low blood pressure and fainting spells when pregnant. I am still learning to cope with the fact that although I hardly missed a workout in the past, my body is just not able to carry a child and do all that as well every single day. Some people can. But we must listen to our bodies and be good to them.
Many people experience high blood pressure, gestational diabetes, and other complications while pregnant. Exercise and a good diet will help to control these problems.
Regular exercise will help you feel better during and after your pregnancy. Aim to do at least a little something every day. I wish you all the best! Let me know how it goes and have a great pregnancy!
Friday, April 18, 2008
Daily Workout for Friday, April 18th
Guess what we have the pleasure of doing today? Pushups! Probably no one's favorite but an ultimate test of strength. My classes hate them but I actually love them. Once you realize (and it may take some time and that's fine) that you can do them, I'm sure you will share my feelings.
Do them on your knees if you must, just make sure that you keep your hips in line with your upper body. Don't stick your booty way in the air, but be sure not to let them drop down too far either.
Try at least one on your toes. It may be too difficult and one will be all you can manage. Or it may be that you surprise yourself and have terrific upper body strength. Either way you do them strive to complete three sets. Rest for 45 seconds to a minute in between each set. Within each set, do six to ten pushups. Don't limit yourself to the minimun but do what your body is fully able to do.
That's it. Add this to the end of your workout, add it to the end of yesterday's workout (a nice walk), or do it alone if that's all you have the time for.
With this workout you will strengthen mainly your chest, but also your shoulders and triceps. Let no excuse stand in your way today. You need only yourself and the floor. Let's get moving!
Do them on your knees if you must, just make sure that you keep your hips in line with your upper body. Don't stick your booty way in the air, but be sure not to let them drop down too far either.
Try at least one on your toes. It may be too difficult and one will be all you can manage. Or it may be that you surprise yourself and have terrific upper body strength. Either way you do them strive to complete three sets. Rest for 45 seconds to a minute in between each set. Within each set, do six to ten pushups. Don't limit yourself to the minimun but do what your body is fully able to do.
That's it. Add this to the end of your workout, add it to the end of yesterday's workout (a nice walk), or do it alone if that's all you have the time for.
With this workout you will strengthen mainly your chest, but also your shoulders and triceps. Let no excuse stand in your way today. You need only yourself and the floor. Let's get moving!
Thursday, April 17, 2008
Daily Workout for Thursday, April 17th
Beginning today I will include a new workout (sometimes a full workout, sometimes something to add to the routine you already have, sometimes tips or ideas) for each day. You can choose to include the workout in your day, you can take some of it and leave the rest if your day is an extremely time-pressed one, or you can leave the whole thing here with me if you have other and better ideas!
Today's goal is a simple one: take a brisk walk through your neighborhood. If it's rainy or unpleasant, walk on a treadmill instead if you have one available. If the children are home, take them with you! If your walks with your children are like mine are with my two-year-old, "brisk" would not be the word for them. He has to linger over every pinecone, every ant, and stop to talk with everyone he sees. So if the children come along and your walk is anything but brisk and you feel like you aren't accomplishing much, that's ok. You are. Sometimes we have harder workout days, and sometimes those days are much gentler on our bodies. We need both.
Walking is such a simple (and relaxing) exercise that can be done no matter where you are. So whether you're walking quickly, walking uphill, or taking it slow with the kiddos in tow, know that you are keeping your body in shape by burning roughly 100 calories for each mile you walk (based on a 180 pound person--you will burn less if you weigh less). You're also keeping your heart healthy, which is something each one of us needs to make sure we do every single day. Heart disease is one of the top killers among citizens of the U.S. Now get out there and enjoy that walk!
Today's goal is a simple one: take a brisk walk through your neighborhood. If it's rainy or unpleasant, walk on a treadmill instead if you have one available. If the children are home, take them with you! If your walks with your children are like mine are with my two-year-old, "brisk" would not be the word for them. He has to linger over every pinecone, every ant, and stop to talk with everyone he sees. So if the children come along and your walk is anything but brisk and you feel like you aren't accomplishing much, that's ok. You are. Sometimes we have harder workout days, and sometimes those days are much gentler on our bodies. We need both.
Walking is such a simple (and relaxing) exercise that can be done no matter where you are. So whether you're walking quickly, walking uphill, or taking it slow with the kiddos in tow, know that you are keeping your body in shape by burning roughly 100 calories for each mile you walk (based on a 180 pound person--you will burn less if you weigh less). You're also keeping your heart healthy, which is something each one of us needs to make sure we do every single day. Heart disease is one of the top killers among citizens of the U.S. Now get out there and enjoy that walk!
Wednesday, April 16, 2008
Keep In Mind For Your Old Age
Perhaps you already experience leg cramps or Restless Leg Syndrome. It is common among the elderly but can be experienced by younger people as well.
About a week ago an older client of mine informed me that, for whatever reason, the only thing that helped her Restless Leg was drinking tonic water. Her doctor wasn't sure why but told her that as long as it helped to keep on doing it!
Last night I was reading The New York Times Magazine and came across an article that uncovered the mystery. (No, it wasn't all in her head as I assumed it to be!) Apparently, tonic water (yes, that means a gin and tonic as well, which I first thought this 80+ woman was telling me she drank every night!) has a small amount of quinine in it. Quinine was once used frequently for leg cramps, although it's original purpose was to ward off malaria. Some people were, and still are, known to be highly allergic to quinine. In the past it caused blood pressure to drop drastically, vomiting, and even death among those who revealed an allergy to the powerful drug. Now quinine has been banned by the FDA for the use of leg cramps.
There is still that small amount in tonic water. That small amount, apparently, can still aid those who suffer from leg cramps or discomfort. This may be completely useless information for you now, but one day, you just may get old (gasp!) and need it.
About a week ago an older client of mine informed me that, for whatever reason, the only thing that helped her Restless Leg was drinking tonic water. Her doctor wasn't sure why but told her that as long as it helped to keep on doing it!
Last night I was reading The New York Times Magazine and came across an article that uncovered the mystery. (No, it wasn't all in her head as I assumed it to be!) Apparently, tonic water (yes, that means a gin and tonic as well, which I first thought this 80+ woman was telling me she drank every night!) has a small amount of quinine in it. Quinine was once used frequently for leg cramps, although it's original purpose was to ward off malaria. Some people were, and still are, known to be highly allergic to quinine. In the past it caused blood pressure to drop drastically, vomiting, and even death among those who revealed an allergy to the powerful drug. Now quinine has been banned by the FDA for the use of leg cramps.
There is still that small amount in tonic water. That small amount, apparently, can still aid those who suffer from leg cramps or discomfort. This may be completely useless information for you now, but one day, you just may get old (gasp!) and need it.
Tuesday, April 15, 2008
Are You Thinking of Beginning a Workout Routine?
If so, I have a few tips that I've come to learn through working with my clients and from my own years of exercise experience.
Start small, particularly if you have trouble juggling your time between kids, work, etc.
*Add a daily walk, maybe with the family in the evening or in the early morning before
anyone else is up.
*Some people get on a workout kick for a month or so, but then just end up burnt out and
over it. So pace yourself. Goals take time.
Eat a healthy diet, don't go on a diet.
*Aim to change the way you eat forever, so make it do-able. Don't limit yourself to the
extreme. Add some foods--like fruits, veggies, nuts, lean meats, and whole grains--and
take some out--like cakes, cookies, chips, sodas. You will then be balanced, not deprived!
Figure out what keeps you motivated. Return to that over and over again.
*For some people motivation is seeing others working out around them in a class or gym
setting. For others it's getting outdoors to experience the beauty of nature while nurturing
the body. For some it's influencing the health and livelihood of their children. Whatever it
may be, make sure to maintain that connection.
Know why you need to be healthy and fit in the first place.
*If you're like me, the initial reason is often dissatisfaction with the way your body looks. A
good reason, but as you begin the process of getting fit you'll realize you had also been
dissatisfied with how your body felt. If we hope to keep anything in good working order
we must be sure to maintain it. Our bodies are just the same.
*Here, a few ways that a healthy diet and exercise will benefit your body:
-Your energy level will receive a boost
-Cholesterol levels will be lowered
-Lower blood pressure
-Lower risk of cancer, heart disease, diabetes, and stroke
-Lower risk of injury
-Strength and flexibility will be increased
-Metabolism will be improved
-Stress levels will be lowered!
Remember these tips and make your quest for health an enjoyable one! Good luck!
Start small, particularly if you have trouble juggling your time between kids, work, etc.
*Add a daily walk, maybe with the family in the evening or in the early morning before
anyone else is up.
*Some people get on a workout kick for a month or so, but then just end up burnt out and
over it. So pace yourself. Goals take time.
Eat a healthy diet, don't go on a diet.
*Aim to change the way you eat forever, so make it do-able. Don't limit yourself to the
extreme. Add some foods--like fruits, veggies, nuts, lean meats, and whole grains--and
take some out--like cakes, cookies, chips, sodas. You will then be balanced, not deprived!
Figure out what keeps you motivated. Return to that over and over again.
*For some people motivation is seeing others working out around them in a class or gym
setting. For others it's getting outdoors to experience the beauty of nature while nurturing
the body. For some it's influencing the health and livelihood of their children. Whatever it
may be, make sure to maintain that connection.
Know why you need to be healthy and fit in the first place.
*If you're like me, the initial reason is often dissatisfaction with the way your body looks. A
good reason, but as you begin the process of getting fit you'll realize you had also been
dissatisfied with how your body felt. If we hope to keep anything in good working order
we must be sure to maintain it. Our bodies are just the same.
*Here, a few ways that a healthy diet and exercise will benefit your body:
-Your energy level will receive a boost
-Cholesterol levels will be lowered
-Lower blood pressure
-Lower risk of cancer, heart disease, diabetes, and stroke
-Lower risk of injury
-Strength and flexibility will be increased
-Metabolism will be improved
-Stress levels will be lowered!
Remember these tips and make your quest for health an enjoyable one! Good luck!
Saturday, April 05, 2008
The joys of yoga at 8 1/2 months
So this morning I spent time decluttering my house, helping my son to water our new plants, and watching my husband attempt to hang a picture on the bedroom wall for about 25 minutes afterwhich I decided to do some yoga. I haven't practiced yoga in at least a week and I decided that the pouring rain outside provided the perfect condition for some calming and relaxation.
Ok, so anyone who has really practiced yoga knows that it is not all calm and relaxation. Some days it takes real work! Now add eight months of pregnancy to that work and you have found yourself in something of a pickle.
I am a huge fan of http://www.yogatoday.com/. If you haven't heard of this website and love yoga, go there; you will not be sorry! Well, I looked at the list of classes on Yoga Today and found that all of them sounded like they would be a bit too much for me and my protruding stomach. So I turned on Namaste Yoga, found on FitTV, thinking it would be a little easier. No. It was much too quick-paced and I ended up turning off the tv after about ten minutes (it could have been closer to five).
I went online to see if there were any free downloads for prenatal yoga. (I forgot to mention, Yoga Today's hour-long videos are absolutely free! And there's a new class every single day!) While I did not find anything too worthy to mention, I did find some great information on prenatal yoga, its benefits, and those things which we pregnant women should stear clear of in our practice.
Practicing yoga during pregnancy helps to improve circulation, it relieves tension around the cervix and birth canal (so hopefully that baby will ease on out with our barely realizing anything happened!), relieves fluid retention, helps to calm and relax those who may tend to get a bit hormonal (my husband claims I was always hormonal), raises energy levels, and of course, helps to maintain something of our physical fitness and womanly shape.
While those in their first and second trimesters can do quite a bit more than those of us nearing the end, there are options. We can bring our practice down a notch with simpler poses such as Butterfly, which helps to relieve tension in the inner thighs, and Sleeping Abdominal Stretch, which relieves stiffness in the spine. If we want to stick with our regular practice we can modify and modify some more. Widen the knees when in Hero and Child's pose, and cut out things such as lying on the back or belly, breathing intensely (such as in Breath of Fire), and deep twists and backbends.
While nothing compares to free, I did find a website that offers what look like quality video downloads. For $4.99 and $5.99 you can download about an hour's worth of yoga or Pilates and follow along at home. I will have to try them out and let you know the final review. Or, you can try them yourself and let me know! Enjoy!
Ok, so anyone who has really practiced yoga knows that it is not all calm and relaxation. Some days it takes real work! Now add eight months of pregnancy to that work and you have found yourself in something of a pickle.
I am a huge fan of http://www.yogatoday.com/. If you haven't heard of this website and love yoga, go there; you will not be sorry! Well, I looked at the list of classes on Yoga Today and found that all of them sounded like they would be a bit too much for me and my protruding stomach. So I turned on Namaste Yoga, found on FitTV, thinking it would be a little easier. No. It was much too quick-paced and I ended up turning off the tv after about ten minutes (it could have been closer to five).
I went online to see if there were any free downloads for prenatal yoga. (I forgot to mention, Yoga Today's hour-long videos are absolutely free! And there's a new class every single day!) While I did not find anything too worthy to mention, I did find some great information on prenatal yoga, its benefits, and those things which we pregnant women should stear clear of in our practice.
Practicing yoga during pregnancy helps to improve circulation, it relieves tension around the cervix and birth canal (so hopefully that baby will ease on out with our barely realizing anything happened!), relieves fluid retention, helps to calm and relax those who may tend to get a bit hormonal (my husband claims I was always hormonal), raises energy levels, and of course, helps to maintain something of our physical fitness and womanly shape.
While those in their first and second trimesters can do quite a bit more than those of us nearing the end, there are options. We can bring our practice down a notch with simpler poses such as Butterfly, which helps to relieve tension in the inner thighs, and Sleeping Abdominal Stretch, which relieves stiffness in the spine. If we want to stick with our regular practice we can modify and modify some more. Widen the knees when in Hero and Child's pose, and cut out things such as lying on the back or belly, breathing intensely (such as in Breath of Fire), and deep twists and backbends.
While nothing compares to free, I did find a website that offers what look like quality video downloads. For $4.99 and $5.99 you can download about an hour's worth of yoga or Pilates and follow along at home. I will have to try them out and let you know the final review. Or, you can try them yourself and let me know! Enjoy!
Thursday, April 03, 2008
Daily Insight from Babies and Fainting Spells
It is 3:25 in the afternoon and I have realized two things today. One, I need not fear that which I am. And two, I need not fear the present moment. Whoa, some big realization for a typical Thursday, you say? What must be known, though, is that my day has most certainly not been one of burning bushes or the feeding of the multitudes.
My first realization came when contemplating this darn blog, which has been in the contemplation process for quite some time now. How would I begin? What should I write? Should I attempt to be funny and witty? (I assure you, I am usually neither funny nor witty, though I often wish I knew how to be!) Then I realized that I simply need to stop being afraid of myself, afraid people won't like what I have to say, afraid I won't be popular, and just be what I am! That is what I can do the best anyway!
So, for anyone happening upon my blog, I may not hilarious, but I will do my best to be authentic, honest, insightful, informative, and encouraging.
As for my second illumination of the day, I must inform you that I am six weeks away from my due date. This will be our second child and our first girl. After having a terrible fainting spell scare WHILE DRIVING and THEN hearing all about the great workout my aerobics class is receiving from my replacement instructor (only for a few months, mind you. I will be back!), I actually cried and wished for nothing more than for little Emma to come out right now, this instant!
Shortly after that I was reading Eckhart Tolle's book A New Earth. He encourages that instead of fighting the present moment and whatever circumstances it brings, we embrace it and accept it. Well, he has never been pregnant and suffered fainting spells, has he?
I began to ask myself how I was supposed to be present in the next six weeks when my body is so physically uncomfortable. Then it became very clear. I am to use this time and enjoy this time as it can be used and enjoyed. This is not a time for pushing and working but a time for resting and relaxing. How often do we get that?? I bet all of you are sitting at home wishing for fainting spells to overtake you now!
The most important thing I realized, though, is that this is the last six weeks that my precious son and I have alone together. He is my everything. He is my life. I never knew I would love anyone the way I love him. I have six wonderful weeks to pour my love on him and him alone. For six more weeks it will be Leo, Amanda, and Carver. After that, Leo, Amanda, Carver, and Emma.
My first realization came when contemplating this darn blog, which has been in the contemplation process for quite some time now. How would I begin? What should I write? Should I attempt to be funny and witty? (I assure you, I am usually neither funny nor witty, though I often wish I knew how to be!) Then I realized that I simply need to stop being afraid of myself, afraid people won't like what I have to say, afraid I won't be popular, and just be what I am! That is what I can do the best anyway!
So, for anyone happening upon my blog, I may not hilarious, but I will do my best to be authentic, honest, insightful, informative, and encouraging.
As for my second illumination of the day, I must inform you that I am six weeks away from my due date. This will be our second child and our first girl. After having a terrible fainting spell scare WHILE DRIVING and THEN hearing all about the great workout my aerobics class is receiving from my replacement instructor (only for a few months, mind you. I will be back!), I actually cried and wished for nothing more than for little Emma to come out right now, this instant!
Shortly after that I was reading Eckhart Tolle's book A New Earth. He encourages that instead of fighting the present moment and whatever circumstances it brings, we embrace it and accept it. Well, he has never been pregnant and suffered fainting spells, has he?
I began to ask myself how I was supposed to be present in the next six weeks when my body is so physically uncomfortable. Then it became very clear. I am to use this time and enjoy this time as it can be used and enjoyed. This is not a time for pushing and working but a time for resting and relaxing. How often do we get that?? I bet all of you are sitting at home wishing for fainting spells to overtake you now!
The most important thing I realized, though, is that this is the last six weeks that my precious son and I have alone together. He is my everything. He is my life. I never knew I would love anyone the way I love him. I have six wonderful weeks to pour my love on him and him alone. For six more weeks it will be Leo, Amanda, and Carver. After that, Leo, Amanda, Carver, and Emma.
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