Tuesday, November 30, 2010

Pull up your panties and get out there!

You've heard me say it before that I love to exercise, yes I need help, and that I am very uncoordinated but will try anything once.  This is my challenge to you, in the next 30 days I want you to try one new activity!  Here are a list of some of the things I've tried, some I loved, some not so much.

Running - Love it! I do it at least twice a week. It's cheap, throw on a pair of sneakers and head out the door. No one knows if you ran 100 meters before you had to walk, its a great cardiovascular activity. Tell someone at work you went for a run and see their face change..that look my friend is a combination of envy and shock..relish in it.

Tennis - I am a horrible tennis player. I played one summer relatively frequently with a friend, it was purely for fun but also a great workout. Check your local city website I bet there are free courts open to the public.

Squash - Awesome! I'm not great with a racket but I love the competitiveness of squash, its kind of loud and angry. Right up my ally. Find a buddy and beat that little ball into submission! If you don't know anyone who plays call your local recreation center, most will have recreational drop-in hours and you can partner with a similar level player.

Kickboxing - I was an embarrassing mess when I first started kickboxing, and still am on occasion.  But I was hooked! Kickboxing has really picked up in popularity in recent years, most martial arts studios offer a kickboxing class for us mere mortals. Give it a try you might find punching that heavy bag so cathartic you may walk in the door to a sink full of dirty dishes and a house full of screaming kids and be blissfully unaware.

Crossfit - If you aren't familiar with Crossfit its pretty intense.  I've just started taking a weekly session with a certified instructor, which I suggest you do as there is a high probability of injury. If you like quick, I'm going to puke on my shoes, workouts this is for you. crossfit.com

Spinning - Cycling is not my favorite activity, I'd rather run but I will say since I've started taking spinning classes on a semi-regular basis I have noticed an improvement in my leg strength and foot turnover which has made me a faster runner.  It's nice to listen to music and an instructor push you through hills and challenge you to try harder. Give it a try, and now that winter is upon us its a great activity to keep you fit until you can get back out on the road.

Cycling - I don't mind going for a long bike ride. If you'd like to do a 40-70km ride along the river, stop and have a snack, enjoy the scenery I'm there. But it won't be that often, who has that kind of time? My husband loves a long ride, so I go with him, secretly to show him that I too am more than capable of biking across Italy. (Which is on my bucket list)

Badminton - I joined a recreational badminton league one year. It was a lot of fun. I hadn't played since Junior High and had forgotten what a good workout it was. Man you really feel the 'ol ass muscles.

Volleyball - I loved playing volleyball, beach and court. It was a great way to meet new friends and sneak in a workout. I played in recreational leagues and then competitive. At 5'1" I was always the setter but that was ok. I'm an extremely competitive person so I realized after a few years of playing I was better suited to sports where I was the only team member. Don't get me wrong I've very supportive and encourage people to do their best but I don't like losing because a couple of people are dialing it in. When I run I know the only reason I didn't set a good pace was because of my effort alone, no one else.

Step Class - Not for me, I am far to uncoordinated for this activity. For the safety of others I keep my distance.

Yoga - I started going to hot yoga a few times a week a couple of years ago and haven't stopped. It's such a nice change from my usual high impact cardio activities. Don't get me wrong it is still knock you on your ass difficult, if you don't think so go stand in a deep lunge for two minutes, if your legs aren't burning then you are a stronger person than I.

TRX - This bad boy will kick your teeth in then ask you if you'd like an apple for lunch. It is hardcore suspension training. I have it set up in my basement after having a training session in Arizona last summer.  I was so sore after my first workout I couldn't actually sit upright.  It's based on core stability and body weight. Check it out! http://www.fitnessanywhere.com/

Plyometrics - I did my first circuit training program based heavily on plyometrics (explosive, quick, jumping activities) this weekend. It was a lot of fun and something I'll add to my workout schedule. You should do this with a professional trainer as there is a high chance of injury...but hey who doesn't like jumping zizzag across the room on one foot while holding a 5kg medicine ball?

So that's the list of some things I've tried, I'm sure there are many more.  The idea I'm trying to convey here is every time a friend tells me they are trying something new I'm game to try it as well.  I might only do it once, I might get hooked or I might only do it a few times a year, the point is I try. So get out there and try something new....ballroom dancing, strippercise, swimming, ping pong...anything!

Monday, November 29, 2010

But I don't have any time to workout!!

We are busy people, the average North American works 39 hours per week, add to that an hour commute and you spend 53 hours a week working and traveling to and from work, then add in the odd business trip, conference, late night in the office we are looking at over 3,000 hours a year of work.

Let's do the math:

Hours in one year:  8,760
Work hours annually (including commute and 10% annual overtime): 3,031.60
Hours slept annually (6.7 hours per night is the North American average):  2,445.50
Hours of Housework annually (average is 15 hours per week): 780
Hours spent watching TV annually (average is 2.5 hours a day): 912.50

Leaving: 1590.4 hours a year, or 4.4 hours a day to take care of the kid's homework, walk the dog, doctor and dentist appointments, a run to the grocery store, god forbid a nap...there just isn't much time left in the day.

So how do you fit in a workout?

First of all we spend over 2 hours a day watching tv! I understand we all need time to unwind and relax after a hectic day but investing in a PVR or a Tivo will save you plenty of viewing time by fast-forwarding through the commercials. Record only the shows you absolutely love and watch them when you have free time.

It's recommended that everyone exercise 30-60 minutes most days of the week. We don't all have 30-60 minute chunks of time set aside, so split your workouts up throughout the day. Maybe you can squeeze in a 20 minute walk at lunch, wake up 30 minutes early and throw in an exercise DVD, instead of sitting in the stands watching the kids play soccer, walk around the perimeter of the field. It all adds up!

Make the most of your time at the gym. Perform compound exercises which work multiple muscle groups at once. Instead of just doing lunges, do a bicep curl or a shoulder press with each lunge.

Focus on the major muscle groups of the body: quads, glutes, hamstrings, chest, back and shoulders. Squats, leg press or lunges will cover the lower body, pushups work the chest as well as the triceps, overhead press works the shoulders and biceps and finally the low row or lat pulldown works the back. Do 2 - 3 sets 12-15 reps of these exercises, jump on a cardio machine for 20-30 minutes and you're done!

Find something you love to do.  It can be anything from ballroom dancing, tennis, hiking, ping pong, anything that you truly enjoy doing you will find the time to fit it into your schedule.

Get a workout buddy.  Find a like minded friend and make a play-date.  If you have to be accountable to someone else you are more apt to stick to it.

Make yourself a priority! We all give so much to our families, our friends, our coworkers, take the time to take care of yourself.

Saturday, November 27, 2010

Does shopping count as Cardio?

As Carrie Bradshaw once said when hit with a financial crisis "I can't give up shopping, it's my cardio!"  As we roll into the holiday shopping season can you count a day at the mall as exercise?  You betcha!

Here are some tips to make your marathon shopping session even more beneficial.

1. Park your car as far as possible from the mall entrance.
2. Every time you have four shopping bags walk back to the car and store them in the trunk.
3. Never take the escalator or elevator always take the stairs.
4. Drink plenty of water, as you get tired you will crave a little energy boost from caffeine or sugar, if you eat a light healthy snack before hitting the shops and drink water you will have enough energy.
5. Distribute heavy bags evenly so you are carrying equal weight in each hand and as you are walking back to your car do bicep curls with the bags.
6. When picking up a heavy parcel remember to squat down and use your legs to lift.

A 130 pound female will burn roughly 150 calories per hour of shopping...sounds to me like a good excuse to spend a few hours at the mall!

Friday, November 26, 2010

Time Savers

Time is a very valuable commodity, we all wish we had more so we could prepare healthy meals for our families every night of the week but sometimes we need to grab what is quick.  Here are a few of my time saving tips that I hope with relieve some meal planning stress in your house.


When you go to the grocery store think convenience, if I hear one more person complain that they can't afford to buy healthy food I will scream.  The average American spends only 13% of their household income on food, 57% of that will be spent on groceries, the rest is on convenience food, take-out, drive-through, restaurants etc.  So lets assume your household income after the dreaded tax man takes his cut is $75,000 a year, you will spend $5,557 at the grocery store and $4,193 for food which is most likely unhealthy and full of fat and sodium! (ref: U.S. Bureau of Labor Statistics


Tip #1: Shop the perimeter of the grocery store where the healthy foods are.  
Tip #2: Buy as many pre-cut, individually sized items as possible.


Grocery List:
 - pre-made salads (no dressing, just vegetables)
 - pre-cut vegetables
- skinless, boneless chicken breast
 - fruit (nature makes them in serving sizes)
- individually sized cheese and yogurts
- small whole wheat tortillas
- whole wheat pasta
 - salsa
- low sodium broth
- low sodium canned tomatoes
- low sodium tomato sauce
- canned beans... get a variety
- frozen vegetables
- brown rice


Tip #3: Take some time on the weekend before you go to the grocery store to plan your meals for the week. 


Tip #4: Think about making large quantities that you can freeze and have on hand when you are running late.


One Week Menu:


Monday - Chili served on salad (make a big pot)


Tuesday - Burritos (fill whole wheat tortillas with chili, salad mix and salsa, serve with a side of veggies, freeze remaining chili)


Wednesday - Asian Inspired Soup http://theworkoutshop.blogspot.com/2010/10/few-of-my-favorite-recipes.html


Thursday - Whole wheat pasta with sauce (add pre cut veggies to tomato sauce, serve with salad)


Friday - Chicken Stir-fry (make extra!) - cook sliced chicken breast add precut veggies and seasonings, serve on brown rice


Saturday - Quesadillas - add stir-fry mixture to whole wheat tortilla, top with salsa and cheese fold over tortilla and bake for 10-15 mins at 350F, serve with salad


Sunday - Baked Chicken with brown rice and veggies (cook extra chicken which you can serve on Monday in wraps or on a salad)

Bon Appetit!

Thursday, November 25, 2010

Pour some sugar on me!!!

I sometimes dream I live in Candyland, where roads are paved with Tootsie Rolls, the trees are made of marzipan and the lakes run with melted chocolate. Then I wake up and fight a daily struggle with my sweet tooth. How bad can sugar be? 


First of all what is sugar?
The white crystalline substance we know of as sugar is produced by industrial processes (mostly from sugar cane or sugar beets) by refining it down to pure sucrose, after stripping away all the vitamins, minerals, proteins, enzymes and other beneficial nutrients.


What effect does sugar have on the body?

  • Sugar can suppress the immune system
  • Sugar can upset the body's mineral balance.
  • Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.
  • Sugar can produce a significant rise in triclycerides
  • Sugar can cause drowsiness and decreased activity in children.
  • Sugar can reduce helpful high density cholesterol (HDLs).
  • Sugar can promote an elevation of harmful cholesterol (LDLs).
  • Sugar can cause hypoglycemia.
  • Sugar contributes to a weakened defense against bacterial infection.
  • Sugar can cause kidney damage.
  • Sugar can increase the risk of coronary heart disease
  • Sugar may lead to chromium deficiency.
  • Sugar can cause copper deficiency.
  • Sugar interferes with absorption of calcium and magnesium.
  • Sugar can increase fasting levels of blood glucose.
  • Sugar can promote tooth decay.
  • Sugar can produce an acidic stomach.
  • Sugar can raise adrenaline levels in children.
  • Sugar can increase total cholesterol.
  • Sugar can contribute to weight gain
  • High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.
  • Sugar can contribute to diabetes
  • Sugar can contribute to osteoporosis
  • Sugar can cause a decrease in insulin sensitivity
  • Sugar leads to decreased glucose tolerance.
  • Sugar can increase systolic blood pressure.
  • Sugar causes food allergies
  • Sugar can cause free radical formation in the bloodstream.
  • Sugar can cause toxemia during pregnancy
  • Sugar can contribute to eczema in children.
  • Sugar can overstress the pancreas, causing damage.
  • Sugar can compromise the lining of the capillaries.
  • Sugar can cause liver cells to divide, increasing the size of the liver.
  • Sugar can increase the amount of fat in the liver
  • Sugar can increase kidney size and produce pathological changes in the kidney
  • Sugar can cause depression
  • Sugar can increase the body's fluid retention.
  • Sugar can cause hormonal imbalance.
  • Sugar can cause hypertension.
  • Sugar can cause headaches, including migraines.
  • Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.
  • Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes
  • Sugar increases bacterial fermentation in the colon



The average American consumes 115-135 lbs of sugar a year!!! 100 years ago we consumed less than 5lbs of sugar per year.  If the above doesn't scare you off of sugar here is one more:

Eating sugary foods can actually contribute to developing wrinkles!

Enough said. 

Tuesday, November 23, 2010

You Are Stressing Me Out!!

I don't know about you but I am a stress eater. When things start to get a little hectic at work or I feel overwhelmed I seek refuge in something sweet...mmmmm brownies.  Some people completely lose their appetites when stressed, I envy them.  Kidding! But I digress, stress on any level is unhealthy!

The facts of what stress does to the body:

Cortisol is a hormone produced in the adrenal cortex. When we are stressed we produce more cortisol than our body requires, and it doesn't have to be work stress, it can be physical, emotional, chemical.  Increased cortisol is linked to weight gain, particularly around the abdomen and to a suppressed immune system.

There are a number of stages the body goes through when reacting to stress.  First the body identifies the stressful situation and releases cortisol into the body, as the cortisol moves through the body the stressful reaction dissipates and you feel a return to a normal state. Meanwhile your adrenal glands remain enlarged and continue to release cortisol, if you remain in a stressed state for an extended period of time your body reaches a level of exhaustion and you may physically crash. Have you ever noticed after a particularly stressful period in your life you seem to catch a cold, or after training very hard for a long period of time you suddenly can't shake the flu?  This is because your body is stressed and it has weakened overtime. Extreme stress for extended periods of time can lead to the physical shut down of organs, cardiovascular ailments and even death.


If you are trying to reach a fitness goal there are a few things to keep in mind;

- Your body needs rest to repair and heal muscle damage. Listen to your body, if you feel tired take a rest day, if you are struggling to get through a workout you are probably over-trained, physical exhaustion will lead to injury, rest does not mean you are lazy it means you are training wisely. Stress on your body due to exercise releases cortisol the same as if you are in an emotionally stressful situation.
 
- If you are experiencing emotional stress due to an unhappy home life, a crazy work schedule etc you are less likely to be taking care of yourself, eating healthfully, exercises and getting an adequate amount of sleep.  Speak with a health care professional on ways to alleviate stress in your life.

- Learn healthy ways to cope with stress. Exercise releases endorphins in the body creating a sense of wellbeing and happiness. Meditation, yoga and Thai Chi are also helpful tools to deal with stress.



Reminder: If you are feeling stressed you should speak with your doctor to learn proper tools to manage stress and maintain your health.

Nameste

Monday, November 22, 2010

The Great Plateau!

It seems no matter how much we exercise, how meticulous we are with our food intake, we will all at some point hit a dreaded plateau! You know the plateau where you get on the scale and the damn thing won't budge, for days, weeks, months!

Our bodies have developed over thousands of years to become very efficient.  It doesn't want to burn calories, it wants to store them. Your muscles adapt to strength training quickly and must be challenged with heavier weights. You need to mix it up!

Here are a few tips to the reduce the occurrences of plateaus:
1. Switch your workout up every 6 - 8 weeks
2. Do a variety of exercises, ie run one day, weight train another, play squash the next.
3. Provide your body with adequate rest for muscle repair
4. Stay hydrated, with water!
5. Be honest about the calories you eat and the amount of exercise you are doing. On average we underestimate our caloric intake by 20% and overestimate the calories burned through exercise creating a perfect storm for a plateau.
6. Increase the intensity of your weight training sessions, train to muscle failure!

Tips to break a plateau:
1. Recalculate your daily caloric intake. (Refer to the post called "How many calories do you need?" http://theworkoutshop.blogspot.com/2010/10/so-how-many-calories-do-you-need.html
2. Track your calories and journal them, weigh your food, measure your servings to make sure your calories are accurate, readjust as needed.
3. Increase the intensity of your cardio workouts, add intervals to blast a large volume of calories quickly
4. Add weight training, muscle burns more calories throughout the day
5. Try a new activity, keep your body guessing as to what is next.  If your activity or choice is running, try a spinning class etc.
6. Be patient, it will pass.  If you get frustrated and fall off the wagon you will find yourself having gained a few pounds..that is not how you want to break your plateau!

Guess where plateaus don't exist? Indoor rock climbing, give it a try!

Saturday, November 20, 2010

What questions do you have about Fitness and Nutrition?

I really enjoy all the feedback you've provided on The Workout Shop blog.  What would you like to see a blog about? Do you have any questions about nutrition, fitness programs, exercise equipment? Send me an email at info.workoutshop@gmail.com or post a comment below.  I'll be writing a post in the coming weeks answering all your questions.

Thanks again for reading!
Regan

Wednesday, November 17, 2010

How to properly beat your scale into submission.

How often do you weigh yourself?

Studies have shown people are more successful with weight loss if they weigh themselves frequently, ideally once a week.  Well I am a crackpot and I weigh myself every day. Every morning as soon as I get up I do my business, strip down, put the scale on the exact same tile on the floor and step on.  But here's the trick, I don't freak out if it's up a little bit!  Our weight fluctuates for so many reasons, stress, water retention (I know the ladies are feeling me on this one), a later than usual supper the night before, a particularly intense workout the day before can show on the scale as your body holds onto fluids.  So don't panic!

Generally I look for a trend, if the scale is around the same weight give or take a half pound its ok. If I get on the scale one morning and the scale is up by 1-2 pounds I know I didn't gain that in one day (unless I ate an extra 7000 calories the day before!) so I assume its water and sure enough the next day its back down. So don't panic!

If you are trying to lose weight feel free to weight yourself everyday and slowly drive yourself insane like me, but pick a day of the week as your weigh-in day. Track your weight on that day of the week only.  I am currently trying to lose 10 pounds so I have a countdown on the fridge and as I lose a half pound I mark it off...again a visual tool.  It looks a little like this:

10
9.5
9
8.5
8
7.5 and so on

It's nice to see the numbers counting down as opposed to starting with "Ugh I want to lose 10 pounds and I've only lost .5". Its just a little trick of the mind but it keeps me on track. I like to cross off the 10 and see I only have 9.5 to go and then 9 and so on.  I also have the same list taped to my desk at work so I'm reminded while at work not to succumb to the kitchen temptations.

Remember slow and steady weight loss is healthy and you are more apt to keep it off long term.

Tuesday, November 16, 2010

Achieving a Fitness Goal

Sometimes we get so bogged down with the number on the scale that we forget our main objective is to get healthy! Setting a fitness goal can take your focus off the scale and turn your attention to becoming physically fit and healthier.

Step #1 - What do you enjoy doing?
With all the recent coverage of the New York City Marathon there is the inevitable post race high of people adding a marathon to their bucket list. Its a great achievement but not necessarily for everyone.  If you don't enjoy running why would you put yourself through a 26 mile run? Maybe you enjoy cycling, martial arts, swimming, tennis etc.

Step #2 - Create a time line
If your goal is to run a race then you have a time line... now until race-day! Be realistic, if you are going from couch to 5km give yourself at least 12 weeks, the longer the distance the more time you'll need.  Maybe your fitness goal is not an event, maybe its to go to the gym three days a week, that is a great goal! Maybe you want to be able to do a chin-up, get a black belt in karate, win a tennis match against a skilled player.  Everyone has a different goal, the point is to choose a goal and make a plan.

Step #3 - Making a plan
If your goal is to run a 5km, you need to start running, join a local running group, pick up a book on beginner running there are a lot of resources out there.  If your goal is to play a sport then you need to join a team, start at a recreational level, incorporate activities that will help you with that sport.  If you want to play racket sports you need to work on explosive moves, lateral moves and upper body strength. Cycling you need to get on a bike, join a spinning class, work on your core and leg strength, foot turn over etc.  Once you have set your goal, research the activities and develop a program to get you there. I highly recommend you ask for professional advice to get the most effective plan possible.

Monday, November 15, 2010

Unique Gift Ideas for the Impossible to Buy for!

We all have people on our list who have everything and claim they don't want anything for Christmas.  Well those people are liars, we all like receiving gifts.  Here are some fun gift ideas!


 
You Bars - Create your own granola bars with their name on them! If they have allergies or food sensitivites you can pick all the ingredients and they will be shipped with their name on the label.  How cool is that? http://www.youbars.com/





Converse - Design your own Chuck Taylors! Show off your mad design skills, I'd put my face on them and give them to all my friends so everytime they looked down they'd see me smiling up at them. lol   http://www.converse.com/








Stuff Them - Take a picture of your friend and have a stuffed animal made in their likeness!  Too funny, just resist the temptation to stick pins in them.  http://www.iamastuffedanimal.com/









 Eat Them - Put their face on  M&M's! I am so vain I would looove this! http://www.mymms.com/gifts/








Cheers - Who wouldn't love a membership to an International Beer of the Month Club? Beer delivered to the door? Seriously! http://www.clubsgalore.com/beer_club.htm









 

USB Drink Chiller/Warmer - I want one of these, it plugs into your computer and keeps your drink cold or hot! Who hasn't had a cup of coffee go cold on their desk as they get bogged down with work. No more my friends no more! http://www.hammacher.com/Product/78359?cm_ven=NewGate&cm_cat=Gifts_com&cm_pla=Datafeed




Save the planet! - Solar battery chargers for your electronics...put it in a window and charge your gadgets! http://www.campmor.com/highgear-solar-pod-solar-charger.shtml?source=CI&srccode=cii_16776730&cpncode=19-51643955-2









Muppets! You can build your own muppet. I saw this at FAO Schwartz in NYC and thought it was so much fun. http://www.fao.com/whatnots/index.jsp








iPhone Gel Skin - Choose from hundreds of designs and get a cool cover for your iPhone. http://www.gelaskins.com/store/skins






Purses and Bags made from tires - These are pretty cool industrial looking pieces, rugged enough for any guy on your list. http://www.uncommongoods.com/product/rubber-briefcase?utm_medium=shopping+sites&utm_source=gifts&utm_campaign=15027








If you can't find something here for that difficult person on your list then perhaps they are right, they don't need a Christmas gift!  Ho Ho Ho

ref: gifts.com

Saturday, November 13, 2010

More Recipes!

Again its the weekend and time to start thinking about the week ahead and preparing some meal ideas.  Here are a few more of my favorite recipes, if you missed the last round they were posted on October 30, just search the Oldies but Goodies section to the left of this blog to find them.

Sweet Potato and Pasta Soup
1tbs canola oil
4 green onions thinly sliced
1 leek thinly sliced
1 large sweet potato in small cubes
1C frozen, shelled edamame
1C cubed firm tofu (can substitute chicken)
1C uncooked whole wheat pasta (fuscilli, penne, etc)
1 large portobello mushroom cap cubed
2 liters vegetable stock

In a large pot sautĂ©e onions and leek in the oil until tender, add 2 liters of vegetable stock and bring to a boil. Add sweet potato, edamame and pasta to boiling water, let simmer for 10 minutes. Add tofu and mushroom and let simmer for 5 minutes.  Serve!

Mushroom and Black Bean Burgers
1 tbs Canola oil
1 tbs chili powder
1 tbs garlic powder
1 tsp cayenne powder
2 tbs bbq sauce
1 tbs Worcestershire sauce
2 portobello mushroom caps chopped
1C red onion chopped
1C bell pepper chopped
1/2 C bread crumbs
1 15oz can of black beans, drained and rinsed
whole wheat buns
burger toppings

In a frying pan sautĂ©e in oil the onions, mushroom and pepper until tender, add chili, garlic and cayenne powders and black beans. Cook for 5 minutes until beans are tender. Place in large bowl, add bbq sauce, Worcestershire sauce and bread crumbs, mash with potato masher until smooth.  Form into patties and cook on the stove in non-stick frying pan. (Makes about 5 patties) Place on bun add, toppings. Yum!


For the non-vegans:

Turkey Burgers
1 package ground turkey (about a pound)
1 egg
1/2 cup bread crumbs
1 tsp cayenne pepper
1 tsp garlic powder
1 tbs chili powder
1 tsp Worcestershire sauce
2 tbsp bbq sauce
dash of salt and pepper

In a large bowl combine all ingredients and mix well, form into 4-5 patties, bbq 8 minutes per side and serve on a whole wheat bun with your favorite condiments, lettuce and tomato.


Bon appétit!

Friday, November 12, 2010

Uniboob: The curse of the sports bra!

Ok ladies this one is for you.  I have bought so many sports bras over the years that I am literally writing a blog about them...literally. I don't have a giant rack but I don't think size matters when you are jumping up and down in a kickboxing class, or running a half-marathon. Things need to be secure!

Nike - I am not a huge fan of their sneakers but they do make a good sports bra...and ladies if you are more generously endowed then I am this bra will hold 'em in and hold 'em up.

Nike Swift Racerback

Under Armour - this one had a bit too much strength for my wee chest but if you are looking to lock and load this is the sports bra for you!
Under Armour Original 2

Champion - I have had 2 Champion bras on rotation for a few years and they are still supportive!
Champion 360 Max Support

Lululemon - http://shop.lululemon.com/store/productslist.aspx?categoryid=520&sort=bestsellers
So far the most expensive sports bras I've purchased and I have to say the best! They change their bra line-up far too often for my likings but here are the best of the bunch this year:
All Sport
Flow y bra
50 Rep



Now get out there and get jumping around!

Thursday, November 11, 2010

Coordination or lack thereof

I am the first to admit I am lacking in the area of coordination.  I have literally left a step class 15 minutes in because I was so confused I ended up on another person's stepper. This is probably why I enjoy sports where there are limited movements, running; I can manage to keep myself moving forward, cycling; I can turn the pedals, walking; have that one nailed...then I added a few others to the mix:

Kickboxing:
I love kickboxing, its an amazing workout, you get to punch and kick, sometimes at the same time. I started kickboxing three years ago and go on average three times a week so you would think by now I would have it down pat.  Not so much. Just the other day I punched myself in the chin doing an uppercut, I routinely topple over while doing a roundhouse kick, I pity the people behind me as I wobble and swing my arms trying to stay upright while doing a front kick.

Yoga:
I love the calming effects of yoga, the mind-body connection...well that hasn't happened for me yet but I am patient.  I like Moksha yoga which is done in a room heated to 39C (102F). It is challenging and sweaty. Imagine sweat pouring from you and hitting your yoga mat like rain drops, now imagine standing on that wet plastic mat on one foot...

Squash:
I love the competitiveness of squash.  I don't play very often and only ever play with my husband, who says he isn't very good but compared to me he's (insert some famous squash player). I try my hardest to hit that little ball, smashing my racket into the floor, the wall, my husband.  I slam full force into the wall bruising my shoulders, I swear, I sweat and I love it, all the while looking like a caged water-buffalo trying to catch a dragonfly.

Tennis:
See above comments about squash but instead of slamming into the walls I run into adjoining courts.

Even though I am aware that sometimes I look a frightful mess I truly enjoy trying new activities.  I've never been able to dance like no one is watching but put me in a group fitness class and I'll be right up front, off-beat, sweaty and smiling.

Wednesday, November 10, 2010

Budda Belly, Saddlebags, Badunkadunk...spot training, does it work?

We all have an area (or many) of our bodies which we would like to change.  I see so many DVDs, articles and products promising to make your butt rock hard and give you a six-pack its no wonder we are all confused about what works and what doesn't.  Here is the ugly truth....you cannot spot train away your problem areas.  I know!!!  But don't shoot the messenger.

Before you give up all hope there are things you can do to make an area look better without resorting to plastic surgery.  Believe me I've considered lipo on more than one occasion.

Abs:
Feel free to do the 6-minute abs, the 7 days to a six pack, crunch master, whatever you need to get you moving, but you will not look like the people in the video.  You cannot get rid of the love handles or the pooch by doing crunches. We all have stomach muscles, most are hidden under a layer of fat...for some it is a very thick layer.  You need to burn off the fat and no matter how many crunches you do you are not going to burn the fat, you need to increase your cardio and watch your caloric intake.  A strong core is a wonderful thing and I strongly encourage you to work on your core muscles but until the padding is gone you aren't going to see a six pack, and brace yourself, you may never see a six pack, genetics play a huge role and if you don't have David Beckham, Jackie Warner or Taylor Lautner in your family tree then I suggest you lower your expectations.

Arms:
Most of us ladies hate the jiggly arms and most guys want bigger arms...the only way to remove the jiggle is to lose the fat and increase the muscle, so again increase your cardio, add weight training and you'll see results.  If you weren't blessed with long thin arms there is a little trick to make them look thinner...increase the size of your shoulder muscles.  You know that lovely round at the top of your arm ...that will make your arm look thinner. Add shoulder exercises to your routine along with a focus on bicep and triceps.

Thighs:
I used to like my thighs, then I hit 35 and they turned to mush.  What to do...you've heard it before, increase the cardio to burn the fat and add lower body weight exercises.  Most of us don't use heavy enough weights when working our lower bodies, these are large muscles, use heavy weights you will see results.

Glutes:
I'll admit it, I have a flat ass...its ok I've accepted it. Would I like a rounder tush?  Of course, so what do I do about it? SQUATS...and hamstring curls, and kicks, lunges etc. Your glutes are huge muscles, I'm not being mean, so use some weight when doing lower body exercises. And of course you know what I'm going to say...increase your cardio to burn the fat.

These are the main areas of concern for most people.  You can train your muscles to get stronger and bigger but you will not see all the efforts of your hard work if they are encased in a layer of fat.

Tuesday, November 9, 2010

Will you be asked to dress like Santa this year?

I read an article the other day that said Americans, on average, gain eight pounds over the holiday season between Thanksgiving and New Years! Eight pounds is 28,000 additional calories consumed!  It's no wonder we all make New Year's resolutions to lose weight, we've all gained weight!

So how do we make it through the holidays without gaining weight?

1. Not every item on the buffet needs to be tasted! Scan the buffet table before you start filling your plate.  Fill it with vegetables first, ideally salads not candied yams, leave a little room for a small portion of turkey or ham and a small amount of potatoes. If there is something you truly enjoy once a year like Aunt June's fudge squares have one, but only one and that is your special treat of the day.

2. Plan ahead, if you know you are spending the day with family and the house will be jam packed with temptations, bring a healthy option with you, I love bringing fruit salad. You will notice a lot of people over the course of the holidays are happy to see a light and healthy option after eating so many heavy meals.

3. Have a cut off time and stick to it! I don't eat after 8pm, not because I think calories consumed later in the day end up on my thighs but because I know if I give myself permission to snack after dinner it turns into an evening of one snack after another.

4. Lay off the booze, do you know what tastes really good with a glass of wine? Everything! If you like to drink have a drink, a single drink, enjoy it.

5. Get some sleep!  As the holidays ramp up we all get a little stressed and as our schedules get busier and busier we start to sacrifice sleep to get everything done in time. There are so many studies which link lack of sleep with obesity, who hasn't woken up after too few hours of sleep and spent the entire day looking for energy sources from caffeine and sugar?

6. Avoid the office kitchen at all costs during the holidays! If your office is like mine it is full of holiday gift baskets for the entire month of December. As soon as I cave into one delightful chocolate I open a floodgate and I'm like a crack addict hiding in my office with a fist full of candy sweating and salivating. Avoidance is the only thing that works for me.

7. Stick to your exercise schedule. I know its seems impossible with so many other things to do to fit in a run or a trip to the gym but it is worth it! Just think if nothing else it will be an hour of time just for you!  No one asking you to run to the store, bake eight dozen cookies, clean the house....set aside the time for you and your sanity!

8. Take some time and just relax. Have a cup of tea and sit in front of the fireplace, take a walk around the neighborhood and look at the lights, call a friend you haven't seen in awhile, book yourself a spa treatment, have a nap!

Happy Holidays!

Monday, November 8, 2010

Heave Ho!

I'm a cardio junkie, you can tell me I have to run for two hours, I'm there, three hour kickboxing class, sign me up!  Tell me I have to lift weights and I am gone faster than the Road Runner. I find weight training tedious and boring. But here is the thing about weight training...you see results quickly!

Three days a week I drag my weary butt to the gym to weight train, casting longing looks at the runners, the cyclists, the power walkers...my heart pleads for them to take me with them but alas I have the attend to the task at hand. Ugh.

The benefits of weight training are endless, improved strength, posture, increased metabolism, improved bone density...need I go on?  So if I want to continue well into my 80's carrying ridiculously large handbags that weight 20lbs I need to lift the weights. So how do I motivate myself to do it?  Here are my tips:

1. Mix it up...I change my weight training program frequently. I may only do the same program twice, maybe only once..as soon as I hear the little Devil on my shoulder say...let's skip this and go for a run I plan something new.
2. Make it efficient...I can commit 30-40 minutes to weight train, after that I'm like a group of 4 year olds at a school  pageant, uninterested, lolly-gagging and getting grumpy. I do compound exercises that target multiple muscle groups at once.
3. Play some music! Music is a huge motivator for me, put on the headphones (does that make me sound old?) and crank it up.
4. Track your progress...I keep track of how much I lift each time, it really helps to see how far I've come.
5. If you can't make it to the gym throw in a DVD.  There are hundreds of DVD's on the market, even if you only do them a handful of times they can give you ideas for the next time you are at the gym.
6. Hire a trainer, no this isn't a plug to hire me, a professional can put a program together for you that will help you see results faster.
7. A pound of muscle weighs the same as a pound of fat, but it takes up less space on your body. Who wants jiggly bits when you can have tight toned bits?
8. When I see that I can curl as much weight as the guy next to me I am pumped for the rest of the day.
9.  Don't fear the bulk, ladies your body is not going to turn into a man's! Muscles are sexy and some studies have shown weight training will only increase a woman's muscle mass 10 - 20%...if you want to be a body builder you will train and eat in a very specific manor, doing bench presses at the gym three days a week isn't going to give you Arnold's pecs.
10. Suck it up! I whine about lifting weights sometimes...but at the end of the day I just suck it up and get it done.

Have fun and ladies the next time you are at the gym and feeling like you shouldn't be in the weight room with all the guys throwing around hundreds of pounds remember this...they are comparing themselves to the guy next to them, they are not even looking at how much weight you are lifting.

Saturday, November 6, 2010

Music to get you moving!

I don't know how people run without music, the sound of my feet hitting the pavement is enough to drive me insane, and its a short drive. Here is a list of some of my favorite songs to workout to, and occasionally clean the house to.

1. Beyoncé ft Jay-Z - Crazy in Love
2. Katy Perry - Hot n' Cold
3. Pink - Funhouse
4. Black Eyed Peas - Pump It
5. Katy Perry - California Girls
6. Justin Timberlake - Sexy Back
7. Ke$ha - Tik Tok
8. Down with Webster - Time to Win
9. Ray Lamontagne - You Are the Best Thing
10. Bruce Springsteen - Johnny 99
11. Lady Gaga - Bad Romance
12. Black Eyed Peas - Boom Boom Pow
13. Britney Spears - Toxic
14. Miley Cyrus -  Party in the USA
15. Jay Z ft Alicia Keyes - Empire State
16. Nelly - Hot in Here
17. Usher - Yeah!
18. Jay-Z - 99 Problems
19. Lady Gaga - Poker Face
20. Ting Tings - What's My Name?

Now I don't want any judgment on my music selection, what ever gets you through a workout.  I know some people who listen to audio books, I don't judge them, but I could.

Friday, November 5, 2010

Is a calorie just a calorie?

If the rule of thumb for weight loss is fewer calories consumed and/or more calories burned will result in pounds lost (3500 calories per pound) can you in theory eat anything you want as long as you end up in a calorie deficit?  Hello cookie diet, cabbage soup diet, grapefruit diet etc?  The similarities between all "diets" are they restrict calories.  So in theory for a certain amount of time you can lose weight eating what ever low calorie food you want.  But there will come a point, and it will come quickly, where your body will be nutrient deficient, calorie deficient and you will crave more food and you will binge on more food.  That is why I hate diets.

We need a mental adjustment people!  We are bombarded with images of food 24/7 and we live in a society of instant gratification. Yes you can have a burger with the buns deep-fried and a ham, wrapped in bacon, stuffed inside a turkey, Oreos crumbled on top of ice cream covered in chocolate sauce and whipped cream.  Here is the point, we want all these things but we don't need all these things. 

When we see a child throwing a tantrum at the grocery store we call them spoiled brats...well folks we are a generation of spoiled brats. I can walk to the corner store in less than a minute and buy a huge assortment of candy, soda, chips etc. there is no one to tell me I am not allowed, I can eat fast food at every meal, who is going to stop me?  We don't think about long term effects we want instant gratification, we order what we want to eat and it better arrive in less than 30 minutes, we want a magic diet pill which will shed 100 pounds in a month, we resort to invasive surgery to reduce our stomachs to the size of peanuts to stop ourselves from over eating!

Thursday, November 4, 2010

OK now let's try 10km!

After successful completion of a 5km race without the need of a defibrillator I signed up for my next challenge, a 10km race!!!

There are so many options for 10km races, almost every weekend you'll find two or three around the city. I decided on the Xerox 10km which would be a combination of paved path and trail run. Sounded delightful!  As I look back now over my running history there is one red flag that I failed to see before every race...I never looked at the route before race day. Even now, of the 5 half-marathons I've run in the last two years I only looked at two of the routes...and funny enough those two were the races I have set personal bests...maybe there is a connection.

Anyway I continued my exhausting outdoor running in preparation for the Xerox 10km, of course only running on flat paved pathways.  I showed up on race day to the beautiful arboretum, surrounded by lakes, beautiful trees, flowers, AND DEAR MOTHER OF GOD WHAT IS THAT HILL?  Denial has been a good friend to me over the years so she and I headed to the start line. Apparently the track was a 3.3km loop, starting out downhill, turning into a flat then at the 2.5 km you had to scale the hill on a gravel and dirt path...good times. I never run a loop, I love an out and back, you know exactly when you've hit half way, and on an out and back you can't get lapped, over and over and over again.

And this is exactly what happened to me.  I swear I hadn't even made it to the hill and some showoff lapped me, then his buddy and then a steady stream. Oh well time to focus and tackle the hill.  Gravel is fun, you take a step and you slide back a little bit, great motivator. After a fair amount of cursing I made it to the top....woohoo only two laps to go!

This race was tough! But I made it to the end, only to discover I was last!  LAST!!!  My friend Teresa tried to convince me someone came in after me but I think she was just being kind. I will say I was discouraged but as the pain of the race finished I started to focus on the positives:
- I ran a 10km race!
- I ran on a trail which I'd never done before
- I could only improve from here!

Wednesday, November 3, 2010

Ready, Set, Go!

I decided on my weight loss journey that running a 5km race would be a good goal for me. There is a big race weekend here and thousands of runners from all over the world come to run the 5km, 10km, half and full marathons.  So I signed up and started to prepare.

Most people would have joined a running club, picked up a book about running, flipped through a running magazine...not me. How hard could it be?  So I got off the treadmill and decided I would run outside.  Well there is an eye-opener! So I ran about 1km and almost died. I had a month to get ready. I set a plan to run 4 days a week until the race, by the end of the month surely I'd be able to run 5km. Well do you know what's really difficult? Running! Do you know what is really hard to motivate yourself to do? Go for a run!  So I dialed it in...ran a handful of times and before I knew it Race Day had arrived! Ugh!

I stood with 10,000 other 5km runners feeling my anxiety levels rise.  I had no idea what my finish time would be so had no idea where I should stand...I figured in the middle would be good. The gun went off and I almost puked. But I was running! The first kilometer I felt like I was all over the map, getting passed by about 9,999 other runners, the second and third kilometers I felt like I had found my rhythm.  The fourth kilometer I was struggling and had to take some walk breaks. I got a second wind for the the last kilometer, woohoo I was going to finish!  Better get ready for my finish line photo, if only this 85 year old man would get out of my way, I can pass him, around him, nope can't quite get enough speed...SNAP!  There is my finish photo half obscured by a senior citizen.  Oh well it was time to check my results...I must have been in the middle of the pack. Ahhh that would be a negative, I had a blistering time of 48 minutes! Out of women aged 25-29 I finished 533rd out of 541, I assume the other ladies were no-shows.

But I ran a 5km race!!!  I'll take it. After that I was hooked and wanted to do better. I've now run countless 5 and 10km races and 5 half marathons.  I look back on that first race and think how far I've come...its not about the finish time its about finishing.

Tuesday, November 2, 2010

Wipe off your #&*%^*% machine!

I think as newbies at a gym we all make some rookie mistakes, so if you look like you just stumbled through the door I'll cut you some slack.  The rest of you need a wake-up call.

Top 10 Most Irritating Gym Behaviours:

1. Get your ass off the weight machine between sets!  For the love of God! You should be resting 60-90 seconds between most weight training sets, 60-90 seconds is ample time for someone else to jump on and do a set.  Besides walking around will increase blood and oxygen flow to your muscles which will help your recovery.

2. Wipe your filthy sweat off the machine! Grab a towel and wipe, its not difficult.

3. Put your weights back on the rack in the correct order!  There is nothing worse than having to hunt along the rack looking for the correct weights. Come on now 5, 8, 10, 12 see a pattern?

4. It's 5pm, you have 30 minutes on the treadmill 30 MINUTES!!! If you want to spend an hour on the treadmill come to the gym at 8pm there won't be a line-up.

5. Don't slam the weights together!  It's annoying, stop it!

6. If I am a woman in the weight room it is not an open invitation to all the muscleheads to come over and help me with my form. I know what I'm doing so back off!
 
7. Step class is tricky, if I accidentally end up on your stepper please know it was not intentional.

8. Gentlemen please keep your shirts on, no matter how ripped your chest and abs are I don't want to see your armpits when you are doing a shoulder press.

9.  Be nice to the gym staff, they get paid very little and have to wash your dirty towels.

10. When you get out of the shower look behind you before you bend over to reach into your gym bag, I don't want your bare ass brushing me.

Monday, November 1, 2010

Sticks and Stones

A lot of people from high school have commented on my blog that they never saw me as obese.  That's probably because I wasn't particularly large in high school. I was of average size maybe a little chubby at best. Right after high school I left town to go to college, travel, work etc and never really went back. This was the time where my weight gain got out of control.

In school I was pretty outgoing, enjoyed playing some sports, was a pretty good student, overall a pretty normal kid.  But I can remember the exact moment when a switch was flipped in my head and I stopped being a carefree kid and became preoccupied with my weight.  It was Grade 8, I was standing in the hall with a group of friends joking around with a popular boy from Grade 9, he had some stubble on his chin and I, in a teasing tone, said "Oh you need to shave!" and he replied, in a flat serious tone "maybe but you need to lose some weight."

I was literally crushed, it felt like a tonne of bricks fell on my head that very moment.  I didn't burst into tears or run away I just tucked that little hurtful tidbit in my mind and brought it up every single day after.  I'm sure he has no recollection of saying those words to me, and to be honest perhaps on a different day at a different time maybe they wouldn't have impacted me so heavily but on that day they did.

From then on, through junior high into high school, I became very aware of my size, always comparing myself to others. I remember doing fitness tests in gym class and comparing my weight to the other girls.  I stopped playing sports and taking gym class because I was too self conscious in the change room.  Sadly like a lot of teenage girls I'd severely restrict my calories for days at a time only to then binge. Thankfully that dangerous routine was short lived. All this behaviour was slowly building until I was out from under the watchful eye of my parents and I could go completely off the rails...which I did, with a bang!

I wonder if most obese people have a moment they can pinpoint which led them to self-destructive behaviours? I'm sure looking back I wasn't aware I had started to sabotage myself. Perhaps for most its a combination of events over a long period of time but for me its date stamped in my DNA.

"Sticks and stones may break my bones but words will never hurt me." How untrue.  Be kind with your words, you never know how the one hearing you will be impacted.