Maybe it's just me, but aren't the health and fitness "gurus" starting to sound more and more like idiots? Here are the top statements that I've seen or heard lately from the so-called lifestyle experts that get their own TV shows and endorsement deals. It's sad--truly.
1. To lose weight: "Avoid foods with a high glycemic index. Eat vegetables and lean meats, but avoid potatoes and carrots which have a high glycemic index."
When was the last time you over-indulged on carrot sticks? I'm pretty sure it's the crispy cream donuts and super-size cokes that are the problem. Teach me how to stay away from the drive-up sugar-cookie window and maybe I'd be able to get my pants snapped!
2. To lose belly-fat: "Belly fat is caused by hormones that are released when you're stressed. To cut the belly fat, you need to meditate and reduce stresses in your life." See my answer above. Also, I'm generally pulling up to the sugar-cookie drive-in with screaming kids in my car who haven't been fed and are late for football practice. Guess I'll be "mediating" in the parking lot with the rest of the moms.
3. Don't have time to exercise? "Scorch calories in four minutes with the new Tabata workout." How stupid do I look? Okay, that's a dumb question. The ab-lounge was a best-seller too--but...I wouldn't plan on it getting you in shape for that next 5K either.
Share your favorite nuggets of advice that aren't worth the paper they're printed on. At least then we can stop pretending that getting a body like Kate Hudson is achievable. She finally confessed that getting her body back after the baby required 6-hour a day workouts. Unless you're willing to quit your job in the pursuit of perfection, I guess I'll see you at the cookie drive-up window.
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
September 12, 2012
August 27, 2012
Choosing Your Tracy Anderson Workout
I'm almost finished with my Tracy Anderson Method workouts. I've reached level nine and have eight workouts remaining. I haven't seen a lot of change during the program, but I was in good shape when I began the workouts and had already lost quite a bit of weight so I was very pleased that Tracy's method kept me in shape and in my skinny jeans. For the record, I didn't follow her six workouts with one day off schedule and I didn't follow the diet plan. I had lost a significant amount of weight through exercise alone, but I've reached a weight set-point. You will reach a point, like I have, when the only way to lose more weight is to go on a strict diet. I can't decide if I'm ready to weigh nuts, or go naked on my salads. If I decide to jump into the deep end of the diet pool, I'll let you know.
But, what I really wanted to talk about is how to decide which program you should purchase if you decide to try the Tracy Anderson Method. She offers programs to target your hips, abs or butt and she offers an overall workout. Her website has a questionnaire designed to help you chose the right program for you. But, here's the real deal as I see it. You should pick one of the targeted programs if you are already at your target weight and you really want to whittle down a specific body part or if you look in the mirror and it's ridiculously obvious that your hips (or abs, or butt) are completely out of proportion with the rest of your body. I say this because most of us don't really know what our problem area is because, thanks to years of eating kid foods and driving the family taxi, all areas are a problem.
I'm like every woman on the planet. I gain weight everywhere. When I lose weight, I lose it everywhere. I'm definitely pear-shaped, but that doesn't mean that my arms don't need to shed some inches. I picked the hipcentric workout but I'd recommend the omnicentric workout for almost everyone. Tracy's tough and you will get all-over results no matter what you pick, but her targeted programs can get really boring. She works your entire body and then she concentrates on your "problem areas" which is code for making you do hundreds of repetitions targeting the problem spot. In other words, I do so many leg lifts that I've been known to recite the Declaration of Independence in my head while pulsing a single leg in the air. It burns and it's boring. Pick a good playlist because you will need it. Otherwise, get the omincentric workout and, once you shrink down to the size of Tinkerbell, then you can do extra leg-lifts or sit-ups.
But, what I really wanted to talk about is how to decide which program you should purchase if you decide to try the Tracy Anderson Method. She offers programs to target your hips, abs or butt and she offers an overall workout. Her website has a questionnaire designed to help you chose the right program for you. But, here's the real deal as I see it. You should pick one of the targeted programs if you are already at your target weight and you really want to whittle down a specific body part or if you look in the mirror and it's ridiculously obvious that your hips (or abs, or butt) are completely out of proportion with the rest of your body. I say this because most of us don't really know what our problem area is because, thanks to years of eating kid foods and driving the family taxi, all areas are a problem.
I'm like every woman on the planet. I gain weight everywhere. When I lose weight, I lose it everywhere. I'm definitely pear-shaped, but that doesn't mean that my arms don't need to shed some inches. I picked the hipcentric workout but I'd recommend the omnicentric workout for almost everyone. Tracy's tough and you will get all-over results no matter what you pick, but her targeted programs can get really boring. She works your entire body and then she concentrates on your "problem areas" which is code for making you do hundreds of repetitions targeting the problem spot. In other words, I do so many leg lifts that I've been known to recite the Declaration of Independence in my head while pulsing a single leg in the air. It burns and it's boring. Pick a good playlist because you will need it. Otherwise, get the omincentric workout and, once you shrink down to the size of Tinkerbell, then you can do extra leg-lifts or sit-ups.
June 26, 2012
I'll Do It Tomorrow
It's been difficult coming up with a topic today. Probably because I've been drowning in a sea of to-do lists and I can't get my footing. My desk looks like a paper recycling plant run amok and my brain is short circuiting. Today I was actually surprised when my workout ended because I couldn't remember starting it. I was going through the motions on auto-pilot. A stack of cookies mysteriously disappeared off the kitchen counter and I'm pretty sure I was the culpret. Last night I realized at 9:30 that I never actually fed anyone dinner. I was making the kids tuna sandwiches at 10:00.
Some days it's just difficult to focus on your goals. Some days you have to celebrate the meare fact that you made it to the end of the day relatively unscathed. Some days you have to forgive yourself for a "Cheez-it" weakness. Tomorrow I'm going to do better--and that's all anyone can ask.
Some days it's just difficult to focus on your goals. Some days you have to celebrate the meare fact that you made it to the end of the day relatively unscathed. Some days you have to forgive yourself for a "Cheez-it" weakness. Tomorrow I'm going to do better--and that's all anyone can ask.
June 20, 2012
Keep Going
Sometimes you just need to keep going. You have to get tired of the internal dialog. "Do I have any clean workout clothes? I know I swore I was only going to have soda on the weekend, but I really need one today. I'm tired of busting my butt everyday and not seeing any difference--I should just give it up." It's like I'm talking to that obnoxious self-centered distant cousin that I always get stuck standing next to in the family reunion buffet line. I'd rather dunk my head in mashed potatoes than listen, so why listen to whiny self?
Just keep going. You know when you're doing what you're supposed to be doing and when you're not. You know when you're spending more time inventing excuses than walking on the treadmill. Shut her up and start moving. You're worth it.
Just keep going. You know when you're doing what you're supposed to be doing and when you're not. You know when you're spending more time inventing excuses than walking on the treadmill. Shut her up and start moving. You're worth it.
June 18, 2012
Tracy Anderson Method What to Expect
Word has gotten out that I'm doing the Tracy Anderson Method right now and everyone is curious about the results and the type of workout she offers. I started Tracy at the beginning of the year. I work her method 3-4 days per week and then I do a P90X workout the other 2. Her workouts helped me stave off some boredom I was feeling after a year of only P90X. And I don't believe that any one workout is necessarily better than another. The trick is to find something you don't mind doing and to mix it up when you start getting too bored or when you hit a plateau.
Tracy Anderson has some lofty claims. She says that if you follow her method and eating plan that you will not get the best body you've ever had, but you'll get the best body you've never had. She claims that she has the secret to fixing your trouble spots once and for all, and requires that you order the DVD set that targets your problem area. I ordered hipcentric although I'm technically both hipcentric (meaning I have bigger hips) and abcentric (meaning I have a poochy tummy).
The exercise plan involves 30 minutes of muscle toning followed by 30 minutes of dancing everyday. She mixes up the muscle toning every 10 days but the dance routine stays the same. The muscle toning involves quick staccato movements that incorporate lots of muscle groups, especially as you reach levels 6-9. For example, she will combine a push up with a leg lift, or a balancing maneuver with abdominal crunches. The result is lots of sweat and quick toning--especially of the arms. The dance routine involves lots of jumping around. This is not something I can do with my bad knees, but instead of doing nothing I modified by purchasing a rebounder (mini-trampoline) and I do the workout on that. With good music, the workouts fly by.
The eating plan is incredibly strict with very small portions and tiny, but frequent meals. I have no doubt that the calorie restriction alone would result in weight loss. I opted not to follow her diet but instead focused on vegetarian meals three times a day. Other bloggers who have followed the diet report big weight loss. I have experienced a steady weight loss of about 1/2 pound per week. The big news is that the workout shrinks you. I've noticed that my arms and thighs are much smaller. I also think that my habit of drinking lots of water during the day has helped cinch everything in. I'm still the same body type I was before, but I'm still happy with the results.
Tracy Anderson is really just another example of a good workout that can net you results if you do it consistently. It fits the requirements already discussed; it's an hour long, it makes you sweat and it combines cardio with weight training.
Let me know if you have any specific questions about the workout or diet plan.
Tracy Anderson has some lofty claims. She says that if you follow her method and eating plan that you will not get the best body you've ever had, but you'll get the best body you've never had. She claims that she has the secret to fixing your trouble spots once and for all, and requires that you order the DVD set that targets your problem area. I ordered hipcentric although I'm technically both hipcentric (meaning I have bigger hips) and abcentric (meaning I have a poochy tummy).
The exercise plan involves 30 minutes of muscle toning followed by 30 minutes of dancing everyday. She mixes up the muscle toning every 10 days but the dance routine stays the same. The muscle toning involves quick staccato movements that incorporate lots of muscle groups, especially as you reach levels 6-9. For example, she will combine a push up with a leg lift, or a balancing maneuver with abdominal crunches. The result is lots of sweat and quick toning--especially of the arms. The dance routine involves lots of jumping around. This is not something I can do with my bad knees, but instead of doing nothing I modified by purchasing a rebounder (mini-trampoline) and I do the workout on that. With good music, the workouts fly by.
The eating plan is incredibly strict with very small portions and tiny, but frequent meals. I have no doubt that the calorie restriction alone would result in weight loss. I opted not to follow her diet but instead focused on vegetarian meals three times a day. Other bloggers who have followed the diet report big weight loss. I have experienced a steady weight loss of about 1/2 pound per week. The big news is that the workout shrinks you. I've noticed that my arms and thighs are much smaller. I also think that my habit of drinking lots of water during the day has helped cinch everything in. I'm still the same body type I was before, but I'm still happy with the results.
Tracy Anderson is really just another example of a good workout that can net you results if you do it consistently. It fits the requirements already discussed; it's an hour long, it makes you sweat and it combines cardio with weight training.
Let me know if you have any specific questions about the workout or diet plan.
June 12, 2012
Your Body is Giving You Little Gifts
If you started your exercise routine along with my first post on exercising then you have more than a week of working out under your belt. Congratulations! Most people don't make it that far. Now that you're in the minority, don't quit. Not quitting makes you special. Keep getting up, keep putting on your tennis shoes, and keep going. You're probably experiencing some unexpected benefits.
Do you remember when you used to have to watch TV, or read a book to fall asleep? I'm betting you're sleeping better than before you had kids. Exercise resets your body's clock. By the end of the month, you're going to be waking up just as easily as you fell asleep--no alarm required.
You're probably feeling pretty perky too. Although you'd think that sweating through an hour of intense exercise would wear you out, it actually has the exact opposite effect. You feel more focused and alert. You're probably not needing that mid-afternoon soda either. And since you don't really need it, I think you should stop drinking it.
Here I am, blindsiding you with yet another goal. But you wanted a change, didn't you? This is how change works. Now that exercising everyday is routine, it's time to make another healthy change. That soda pop really needs to be kicked to the curb. I know it's hard. I had a 32oz twice a day habit a little more than a year ago, so I know that it can be done. Here's the thing, when you're drinking all that soda you're not drinking something else--water. And your new body really needs to be hydrated with the pure stuff. Once you start really drinking water, your body will thank you. You'll get little gifts like less cellulite and headaches. You won't need chapstick constantly. Best of all, you're going to drop more than a few pounds.
What do you think? Are you going to give it a try? Let me know. I'd love to hear from you.
Do you remember when you used to have to watch TV, or read a book to fall asleep? I'm betting you're sleeping better than before you had kids. Exercise resets your body's clock. By the end of the month, you're going to be waking up just as easily as you fell asleep--no alarm required.
You're probably feeling pretty perky too. Although you'd think that sweating through an hour of intense exercise would wear you out, it actually has the exact opposite effect. You feel more focused and alert. You're probably not needing that mid-afternoon soda either. And since you don't really need it, I think you should stop drinking it.
Here I am, blindsiding you with yet another goal. But you wanted a change, didn't you? This is how change works. Now that exercising everyday is routine, it's time to make another healthy change. That soda pop really needs to be kicked to the curb. I know it's hard. I had a 32oz twice a day habit a little more than a year ago, so I know that it can be done. Here's the thing, when you're drinking all that soda you're not drinking something else--water. And your new body really needs to be hydrated with the pure stuff. Once you start really drinking water, your body will thank you. You'll get little gifts like less cellulite and headaches. You won't need chapstick constantly. Best of all, you're going to drop more than a few pounds.
What do you think? Are you going to give it a try? Let me know. I'd love to hear from you.
June 5, 2012
Exercise: Dealing with Injury or Weakness
I get asked lots of questions about exercising with an injury. It seems like we are all dealing with some sort of pain. I had my knee reconstructed decades ago and I injured my back in an accident, so I'm always having to modify my movement to compensate when I feel pain or weakness. You may have to make some adjustments too. Here are my suggestions.
1. Consult your doctor. If it's been a while since you spoke to a physician about your injury, it might be time for a follow-up. There are new advances every year and that old injury just might be fixable now even if it wasn't before. It might also be time to try out a new physician. When I wasn't getting back relief with my chiropractor, I asked friends about their chiropractors and found that one doctor kept getting high marks from everyone. I made the appointment and discovered a doctor who was excited about new techniques, supported my desire to exercise, and gave me the pain relief I needed.
2. Believe in the power of exercise. It would be so easy to use your injury as an excuse. Everyone thinks that you should rest an injury, but even knee replacement recipients wake up from surgery to find a machine is already exercising their new knee. Exercise is good for your body and has more benefits that you realize.
My mother-in-law has Polymyalgia, which causes severe muscle pain and makes her so stiff that she can barely move. When she was diagnosed, she was given a bunch of pills that masked the symptoms and generally made her feel yucky. She started walking. Before long she learned that if she would walk every morning until the pain subsided (about 3-5 miles) then she was pain free for the rest of the day and could get back to her favorite activity--working in the yard.
Another friend was told that he was borderline diabetic and would soon need insulin shots. His answer was to begin running. By the next appointment, he showed no signs of diabetes.
My husband had been resting an Achilles heel injury for months. He finally took my suggestion to start walking on the treadmill every morning for 30 minutes. A week later he was pain free, and it lowered his blood pressure significantly.
Exercise is so good for you that it's a shame it doesn't come in a pill--since that's what it would take for most Americans to believe me. But you know better. Just believe and get to work.
3. Modify. "Just because you can't do something doesn't mean that you don't do anything. Modify. Make adjustments." That's Tony Horton's advice. He also constantly reminds you to "do your best and forget the rest."
4. Take care of the injury. The beauty of exercise and a good diet is that you start to really listen to your body. Before long, you'll see the signs when you need to give your knee (or elbow, or heel) a rest. I can tell exactly when it's time for a massage before my back gets too stiff to fix. Listen to your body and take care of it.
Do you have other suggestions? Please share them.
1. Consult your doctor. If it's been a while since you spoke to a physician about your injury, it might be time for a follow-up. There are new advances every year and that old injury just might be fixable now even if it wasn't before. It might also be time to try out a new physician. When I wasn't getting back relief with my chiropractor, I asked friends about their chiropractors and found that one doctor kept getting high marks from everyone. I made the appointment and discovered a doctor who was excited about new techniques, supported my desire to exercise, and gave me the pain relief I needed.
2. Believe in the power of exercise. It would be so easy to use your injury as an excuse. Everyone thinks that you should rest an injury, but even knee replacement recipients wake up from surgery to find a machine is already exercising their new knee. Exercise is good for your body and has more benefits that you realize.
My mother-in-law has Polymyalgia, which causes severe muscle pain and makes her so stiff that she can barely move. When she was diagnosed, she was given a bunch of pills that masked the symptoms and generally made her feel yucky. She started walking. Before long she learned that if she would walk every morning until the pain subsided (about 3-5 miles) then she was pain free for the rest of the day and could get back to her favorite activity--working in the yard.
Another friend was told that he was borderline diabetic and would soon need insulin shots. His answer was to begin running. By the next appointment, he showed no signs of diabetes.
My husband had been resting an Achilles heel injury for months. He finally took my suggestion to start walking on the treadmill every morning for 30 minutes. A week later he was pain free, and it lowered his blood pressure significantly.
Exercise is so good for you that it's a shame it doesn't come in a pill--since that's what it would take for most Americans to believe me. But you know better. Just believe and get to work.
3. Modify. "Just because you can't do something doesn't mean that you don't do anything. Modify. Make adjustments." That's Tony Horton's advice. He also constantly reminds you to "do your best and forget the rest."
4. Take care of the injury. The beauty of exercise and a good diet is that you start to really listen to your body. Before long, you'll see the signs when you need to give your knee (or elbow, or heel) a rest. I can tell exactly when it's time for a massage before my back gets too stiff to fix. Listen to your body and take care of it.
Do you have other suggestions? Please share them.
June 4, 2012
What to Do When You Just Don't Feel Like Exercising
To say that this post was inspired is an understatement. I woke up this morning and just couldn't find my exercising mojo. It happens sometimes--lots in the beginning when the routine is new and you're questioning your committment, but less as time rolls on and you've got your workout shoes where you have to trip over them to get out of bed (a big problem if you drank too much water before going to bed.) You have to expect to have a few days here and there where you're just unable to channel your inner LMFAO and party rock at six in the morning.
So what do you do? Well, you don't turn off the alarm clock and vow to do better tomorrow. Believe me, when you start doing that you'll find that sleep-in days begin to outnumber workout days until you're back at square one. If you've been exercising with any frequency for more than a week, then you really don't want to have to start over. Here's what you can do.
1. Exercise, but only halfway. Cut your workout time in half, but still attack it like you would any other day. Push to get the same reps, at the same speed as normal then enjoy a longer shower without guilt.
2. Exercise slowly. Maybe you just need to take it slower. Do half the reps, or run at half the speed of normal. Concentrate on doing the moves more perfectly without the pressure of keeping a normal pace. This is a great trick for making a routine feel new again.
3. Adjust your playlist. Sometimes you just need different tunes. Try exercising to something unexpected like Adelle or Classical music.
4. Take a walk. Yeah, I know that I told you walking on the treadmill while watching "The View" wasn't going to do a thing to your butt. It still won't, but every once in a while you're allowed to take the slow lane. Maybe watching the interview with that cute bad-boy from "The Vampire Diaries" is just what you need to re-commit to your goals. I know, I never watch that show either.
5. Don't beat yourself up. It's hard for women to admit weaknesses. We take care of sick kids while we're sick. We stay up late working on projects that are "due tomorrow." Because we keep going all the time, we're frustrated when we can't exercise at a constant pace. You're going to have "off" days when you're extra-tired, are dealing with unusual stresses, or your hormones are doing somersaults. But if you have more days when you're feeling sluggish than when you're feeling good, it's time to take a look at your diet and possibly check with your doctor to make sure that the tiredness isn't a symptom of a medical condition.
Next time the alarm goes off and you're tempted to go back to sleep, remember that you're worth spending some time on. My workout is generally the only time of the day that's just for me. That fact alone pushes me out of bed, even when I don't feel like it.
Do you have other tips? Please share them!
So what do you do? Well, you don't turn off the alarm clock and vow to do better tomorrow. Believe me, when you start doing that you'll find that sleep-in days begin to outnumber workout days until you're back at square one. If you've been exercising with any frequency for more than a week, then you really don't want to have to start over. Here's what you can do.
1. Exercise, but only halfway. Cut your workout time in half, but still attack it like you would any other day. Push to get the same reps, at the same speed as normal then enjoy a longer shower without guilt.
2. Exercise slowly. Maybe you just need to take it slower. Do half the reps, or run at half the speed of normal. Concentrate on doing the moves more perfectly without the pressure of keeping a normal pace. This is a great trick for making a routine feel new again.
3. Adjust your playlist. Sometimes you just need different tunes. Try exercising to something unexpected like Adelle or Classical music.
4. Take a walk. Yeah, I know that I told you walking on the treadmill while watching "The View" wasn't going to do a thing to your butt. It still won't, but every once in a while you're allowed to take the slow lane. Maybe watching the interview with that cute bad-boy from "The Vampire Diaries" is just what you need to re-commit to your goals. I know, I never watch that show either.
5. Don't beat yourself up. It's hard for women to admit weaknesses. We take care of sick kids while we're sick. We stay up late working on projects that are "due tomorrow." Because we keep going all the time, we're frustrated when we can't exercise at a constant pace. You're going to have "off" days when you're extra-tired, are dealing with unusual stresses, or your hormones are doing somersaults. But if you have more days when you're feeling sluggish than when you're feeling good, it's time to take a look at your diet and possibly check with your doctor to make sure that the tiredness isn't a symptom of a medical condition.
Next time the alarm goes off and you're tempted to go back to sleep, remember that you're worth spending some time on. My workout is generally the only time of the day that's just for me. That fact alone pushes me out of bed, even when I don't feel like it.
Do you have other tips? Please share them!
June 1, 2012
Exercising: Tips for Getting Started
Since I made my weight loss confession earlier this week I've been bombarded by questions. You'd think that I had discovered the secret of Shangri-la, but weight loss is tough for most people and it really does feel as impossible as finding a unicorn grazing in your backyard.
Frankly, it's because we're being lied to. The Ab-Gadget-Express will "give you the best abs of your life in just 10 minutes a day." Don't believe it. Getting in shape and losing weight takes work and consistancy. There are no shortcuts. But there are some truths that should help you get started and keep you on track.
1. GET REAL. You're not going to make any significant changes to your body by strolling on the treadmill while watching "The View" every morning, or walking your dog. You also can't expect much from heading to the gym and flitting from one machine to the next, chatting with the cute personal trainer and grabbing a smoothie. Please don't do stupid stuff and then write me and tell me that you've been working out every day for a month and aren't seeing results.
You have to pick the right workout and you have to work it for a solid hour every weekday to see results. The right workout includes both cardio exercise and weight lifting. You need them both. Your workout needs to change daily or every few days to keep your body challenged and you need to be dripping with sweat by the end of the workout. Yep, I said dripping. No lady-like glistening for you.
2. PICK A WORKOUT AND COMMIT. The choices are astounding--and lots of them work. Get up early on a Saturday and channel surf the infomercials. Most at home DVD workouts cost around $100 and include 6-12 different workouts--perfect! I did P90X, but you can choose Insanity, Zumba, 10 Minute Trainer (which you will be doing for an hour), or anything else that gives you cardio and weight training. Get the treadmill with an incline and pre-programmed workouts and buy some weights or join the gym. But do it knowing that you're going to be working out every day--no excuses.
2. IT'S GOING TO BE HARD, BUT IT WILL GET BETTER. Notice I didn't say it's going to get easier. You don't want your workouts to ever be easy or you'll never see results. You need to do squats; you need to jump. I know in the world of Yoga and Pilates that jumping and squating is out of fashion--but it works. Don't let anyone tell you otherwise. At first you'll think that you'll never be able to make it through the workout--put you will. Modify the moves, do them at half speed, do half the reps--but do them. Before you know it you'll be doing things you never thought your body could do. When I first started, I couldn't do two push-ups and Tony wanted me to do incline push-ups. I was sure I was going to skin my nose on the carpet. I managed to do exactly one incline push up the first time. Two months later I was at 20, now I do 40 or more. It gets better.
3. YOU'RE SUPPOSED TO BE SORE. Soreness is now the new norm. I'm talking about the good kind of sore, not an injury. When you push your muscles they push back--that's how you know that you're making changes. If you're not consistently sore in some place, then you're dogging it. Pick up the pace and keep going.
4. DROP THE EXCUSES. It's so easy for us women to believe that we are too over-scheduled to workout every day. We're moms and our kids need us. True. But they need us to be healthy. It's not selfish for you to block out an hour once a day to get in your workout. I've seen so many women start out and within a month they're down to working out 1-2 days a week because they had parent-teacher conferences one night and their husband worked late another. Those are not good reasons to skip a workout. It's okay to start working out at night at first, but you'll probably have to move it to early mornings before long so that your "committments" don't get in the way. I don't like getting up at 5:30 in the morning either. It just is. Repeat that until you believe it. It just is. When that alarm goes off--get out of bed. It just is. No excuses.
5. DON'T BITE OFF MORE THAN YOU CAN CHEW. You're committing to exercising every day when you used to be commited to watching TV instead. This isn't the time to start a new diet or finally give up your Coke. I know those "90-day before and after" pictures are mesmerizing, but very few people manage that because they have to turn their entire lives upside down to get there. You're in this for the long haul. You'll start to make healthy changes to your eating habits along the way--it's just natural, but don't do it right now. Right now, exercise is enough.
6. CELEBRATE! I'm sorry to say that you're not going to see significant changes to the way your jeans fit in the first month. But you will notice changes. Moves become easier. Your bad knee is no longer giving you much trouble. You can ride your bike to the park with your kids now. Celebrate the little successes. Download some Party Rock Anthem or a cheer to play when you hit a new milestone. Our bodies were meant to move. They will reward you when you make them move.
7. JUST DO IT! What are you waiting for? There's no one right way to get in shape. Pick something and get going. You can always tweak your workout down the road. But today, it's time to get started. Good luck. I'm always rooting for you.
Frankly, it's because we're being lied to. The Ab-Gadget-Express will "give you the best abs of your life in just 10 minutes a day." Don't believe it. Getting in shape and losing weight takes work and consistancy. There are no shortcuts. But there are some truths that should help you get started and keep you on track.
1. GET REAL. You're not going to make any significant changes to your body by strolling on the treadmill while watching "The View" every morning, or walking your dog. You also can't expect much from heading to the gym and flitting from one machine to the next, chatting with the cute personal trainer and grabbing a smoothie. Please don't do stupid stuff and then write me and tell me that you've been working out every day for a month and aren't seeing results.
You have to pick the right workout and you have to work it for a solid hour every weekday to see results. The right workout includes both cardio exercise and weight lifting. You need them both. Your workout needs to change daily or every few days to keep your body challenged and you need to be dripping with sweat by the end of the workout. Yep, I said dripping. No lady-like glistening for you.
2. PICK A WORKOUT AND COMMIT. The choices are astounding--and lots of them work. Get up early on a Saturday and channel surf the infomercials. Most at home DVD workouts cost around $100 and include 6-12 different workouts--perfect! I did P90X, but you can choose Insanity, Zumba, 10 Minute Trainer (which you will be doing for an hour), or anything else that gives you cardio and weight training. Get the treadmill with an incline and pre-programmed workouts and buy some weights or join the gym. But do it knowing that you're going to be working out every day--no excuses.
2. IT'S GOING TO BE HARD, BUT IT WILL GET BETTER. Notice I didn't say it's going to get easier. You don't want your workouts to ever be easy or you'll never see results. You need to do squats; you need to jump. I know in the world of Yoga and Pilates that jumping and squating is out of fashion--but it works. Don't let anyone tell you otherwise. At first you'll think that you'll never be able to make it through the workout--put you will. Modify the moves, do them at half speed, do half the reps--but do them. Before you know it you'll be doing things you never thought your body could do. When I first started, I couldn't do two push-ups and Tony wanted me to do incline push-ups. I was sure I was going to skin my nose on the carpet. I managed to do exactly one incline push up the first time. Two months later I was at 20, now I do 40 or more. It gets better.
3. YOU'RE SUPPOSED TO BE SORE. Soreness is now the new norm. I'm talking about the good kind of sore, not an injury. When you push your muscles they push back--that's how you know that you're making changes. If you're not consistently sore in some place, then you're dogging it. Pick up the pace and keep going.
4. DROP THE EXCUSES. It's so easy for us women to believe that we are too over-scheduled to workout every day. We're moms and our kids need us. True. But they need us to be healthy. It's not selfish for you to block out an hour once a day to get in your workout. I've seen so many women start out and within a month they're down to working out 1-2 days a week because they had parent-teacher conferences one night and their husband worked late another. Those are not good reasons to skip a workout. It's okay to start working out at night at first, but you'll probably have to move it to early mornings before long so that your "committments" don't get in the way. I don't like getting up at 5:30 in the morning either. It just is. Repeat that until you believe it. It just is. When that alarm goes off--get out of bed. It just is. No excuses.
5. DON'T BITE OFF MORE THAN YOU CAN CHEW. You're committing to exercising every day when you used to be commited to watching TV instead. This isn't the time to start a new diet or finally give up your Coke. I know those "90-day before and after" pictures are mesmerizing, but very few people manage that because they have to turn their entire lives upside down to get there. You're in this for the long haul. You'll start to make healthy changes to your eating habits along the way--it's just natural, but don't do it right now. Right now, exercise is enough.
6. CELEBRATE! I'm sorry to say that you're not going to see significant changes to the way your jeans fit in the first month. But you will notice changes. Moves become easier. Your bad knee is no longer giving you much trouble. You can ride your bike to the park with your kids now. Celebrate the little successes. Download some Party Rock Anthem or a cheer to play when you hit a new milestone. Our bodies were meant to move. They will reward you when you make them move.
7. JUST DO IT! What are you waiting for? There's no one right way to get in shape. Pick something and get going. You can always tweak your workout down the road. But today, it's time to get started. Good luck. I'm always rooting for you.
June 25, 2010
Feeling Light
I’ve become somewhat of an infomercial junkie. This will come as a surprise to anyone who knows me because I’ve gone so far as to get rid of my television programming entirely for the summer. But I can’t help myself. I will flip through the channels, watching one weight-loss slash get-in-the-best-shape-of-your-life infomercial after another. I’m especially fascinated by the testimonials where people talk about how much the program has changed their lives. This will also be somewhat of a shock for those who know me because, while the pounds have crept up slowly since I was a teen, I don’t really want to lose weight (okay, ten pounds maybe, if I’m being completely honest). Because in the new western world of diabetes and XXXL t-shirts, I still bear the gold standard of being small—I can wear a dress belted at the waist. And, last I heard, losing weight requires diet and exercise.
So why am I drawn into these infomercials? I had been obsessively thinking about this as my car idled in the drive-thru lane while I waited for my milkshake and I still couldn’t come up with a reason. Then we took our first summer trip to the lake. During the trip, my children begged me to join in on their fun. We jumped off smallish cliffs and I even subjected myself to being pulled behind a speeding boat while clinging to an inflatable tube. But the difference between them and me is that they didn’t hurt their wrists while cliff diving or wake up the next morning unable to lift their arms above their heads thanks to sore muscles. That’s when I realized what I’d been missing in my life that sent me to my remote control and the endless parade of transform-your-body mini-movies that awaited me there. I missed feeling in control.
When I was a young-adult and had no one’s needs to worry about except for my own, I unconsciously structured my life so that I received sufficient rest, exercise, mental stimulation, and time with friends so that my life was balanced. And as a result I felt--light. If we wanted to learn to surf, we would throw on a swimsuit and spend the day having waves pound us until we finally conquered the wave enough to ride it, and I never remember going home feeling sore. If what I needed that day was a bus ride into town for a salad with every yummy topping I could imagine, then I’d go get that salad. Together with my friends we’d spend most nights after class laughing over dinner followed by a trip to our nightly aerobics class and a bedtime snack of a soft-serve ice cream cone. It was so sexy, that feeling that your mind and body are firing on all cylinders. We didn’t know what we had back then, but we know it now because it’s missing completely from our lives. I’ve grown to believe that my brain is firing on all cylinders when I don’t call my kids by the wrong name.
Now that I recognize this, I’m infuriated by the infomercials I once enjoyed. They know that they are appealing to our deepest desires and they also know that they can’t deliver—no matter how many hard-bodied testimonials swear that a standard exercise and eating plan is all we need to achieve all we desire in life. They can’t deliver because, while they promise that we’ll feel light, the only way we can actually feel light is to have balance. And we struggle with balance from the minute that we decide that we are going to align our lives with another—which we all inexplicably desire to do.
I’ve now turned off the television and I’ve packed my yoga-mat, complete with that new-rubber smell, and I’m going to join fifteen other women as we contort our bodies into unnatural headstands in our quest for balance. I might even browse the bookstore afterward. Buying everything online may be convenient, but it might be pleasant to take some time and look. I’ll have to see how I feel. At least this time, I know what’s missing and any Las Vegas bookie would tell you that knowing increases your odds of winning.
So why am I drawn into these infomercials? I had been obsessively thinking about this as my car idled in the drive-thru lane while I waited for my milkshake and I still couldn’t come up with a reason. Then we took our first summer trip to the lake. During the trip, my children begged me to join in on their fun. We jumped off smallish cliffs and I even subjected myself to being pulled behind a speeding boat while clinging to an inflatable tube. But the difference between them and me is that they didn’t hurt their wrists while cliff diving or wake up the next morning unable to lift their arms above their heads thanks to sore muscles. That’s when I realized what I’d been missing in my life that sent me to my remote control and the endless parade of transform-your-body mini-movies that awaited me there. I missed feeling in control.
When I was a young-adult and had no one’s needs to worry about except for my own, I unconsciously structured my life so that I received sufficient rest, exercise, mental stimulation, and time with friends so that my life was balanced. And as a result I felt--light. If we wanted to learn to surf, we would throw on a swimsuit and spend the day having waves pound us until we finally conquered the wave enough to ride it, and I never remember going home feeling sore. If what I needed that day was a bus ride into town for a salad with every yummy topping I could imagine, then I’d go get that salad. Together with my friends we’d spend most nights after class laughing over dinner followed by a trip to our nightly aerobics class and a bedtime snack of a soft-serve ice cream cone. It was so sexy, that feeling that your mind and body are firing on all cylinders. We didn’t know what we had back then, but we know it now because it’s missing completely from our lives. I’ve grown to believe that my brain is firing on all cylinders when I don’t call my kids by the wrong name.
Now that I recognize this, I’m infuriated by the infomercials I once enjoyed. They know that they are appealing to our deepest desires and they also know that they can’t deliver—no matter how many hard-bodied testimonials swear that a standard exercise and eating plan is all we need to achieve all we desire in life. They can’t deliver because, while they promise that we’ll feel light, the only way we can actually feel light is to have balance. And we struggle with balance from the minute that we decide that we are going to align our lives with another—which we all inexplicably desire to do.
I’ve now turned off the television and I’ve packed my yoga-mat, complete with that new-rubber smell, and I’m going to join fifteen other women as we contort our bodies into unnatural headstands in our quest for balance. I might even browse the bookstore afterward. Buying everything online may be convenient, but it might be pleasant to take some time and look. I’ll have to see how I feel. At least this time, I know what’s missing and any Las Vegas bookie would tell you that knowing increases your odds of winning.
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