Monday, February 28, 2011

Running Down a Dream

I really miss running!!!  And here's how I know for sure: I keep dreaming about it. 

The other night I dreamed I was walking down a country lane.  It was springtime and it was dusk.  It was one of those really pretty evenings; the sky was so pink that it even made the air look pink.  I really wanted to start running but I knew I wasn't supposed to.  But finally I couldn't stand it.  I looked all around to be sure no one saw me, and I took off!  I ran for so long that I got lost and had to call my husband to come pick me up.  (Wouldn't it be nice if dreaming about running burned off calories?)

Next Monday I go back to the orthopaedic surgeon so he can take a look at my knee and see if I can try running on it again.  Keep your fingers crossed for me!

Saturday, February 26, 2011

Random Thoughts

Running up and down the stairs at work 878 times in one day counts as cardio, right? 

And on the home front, how many calories does folding laundry burn?  Because I've done a lot of that this week, too.

Am I the only person in the country who has never heard of the dance called "Swamp Thing"?  We learned it at our ballroom dancing class last night and apparently it is all the rage at weddings.  Who knew?

How many days until spring?  Yes, I'm still counting.  The answer is: too  many.

And yes, in case you're wondering, Annie the Cat is still having weight issues.  But she is also still really cute.


Friday, February 25, 2011

I'd Like to Thank the Academy...

I have seen 9 out of the 10 Oscar nominated movies this year.  My goal was to see all 10 but 127 Hours only played in our town for about 15 minutes and I did not make it to the theater in time.  But I have never gotten so many of them viewed prior to the awards, so I'm pretty excited to see who wins.  If I were a member of the Academy, here is how I would vote (this is not necessarily who I think will win):

Best Picture: Black Swan
Best Director: Black Swan
Best Actor: Colin Firth
Best Actress: (you guessed it) Natalie Portman
Best Supporting Actor: Christian Bale
Best Supporting Actress: Melissa Leo

And now, for your pre-Oscar viewing pleasure, here is an Oscar workout for the weekend. 

OSCAR WORKOUT

You have been nominated for the highest honor, the Oscar, for acting like you love every moment of every workout. Choose one winner from each category. Then match that number to the workout number listed. If you want to make it even more like the Oscars, write out the nominees and put them in envelopes for you and your partner to take turns opening.

I. We get our strength to push and pull and lift, not to mention look good in tank tops, from our upper body. The nominees in the category of upper body are:

1. Muscle Beach Party
2. Iron (Wo)Man
3. Pecs and the City
4. Hannah and her Muscles
5. Pirates of the Caribbean: Dead Man’s Chest

II. It keeps us pumping, helps us love, and keeps the blood flowing. The nominees in the category of cardio are:

1. Jumpin’ Jack Flash
2. The Quick and the Dead
3. Fast Times at Ridgemont High
4. Rush Hour
5. Speed

III. They walk us thousands of miles each year, walk us up the stairs, and generally keep us supported. The nominees in the category of legs are:

1. My Left Foot
2. The Leg and I
3. It’s a Wonderful Leg
4. When Harry Met Sally’s Legs
5. A Few Good Legs

IV. They lift things, grab things, carry things, and if treated right, look good in sleeveless tops. The nominees in the category of arms are:

1. A Farewell to Arms
2. Armed and Dangerous
3. My Big Buff Greek Arms
4. The Sound of Muscles
5. The Whole Nine Arms

V. The most elusive of all prizes, the nominees in the category of tight core muscles are:

1. The Good, the Bad and the Ugly Abs
2. The Firm
3. Bridget Jones’ Workout Diary
4. Flubber
5. Absolute Power

Now take your nominee from each category and see what exercise you need to do.  And be sure to gush and thank the Academy during your acceptance speech.

I. Upper Body Category

1. 25 push-ups and 2 sets of 15 front and lateral raises
2. 3 sets of 12 incline press, reverse incline press and overhead press
3. 3 sets of 10 lat pull down, chest press and overhead press
4. 3 sets of 10 chest press/flyes on bench and seated cable row
5. 2 sets of 15 hay bales, push-ups, and upright row

II. Cardio Category

1. 25 jumping jacks
2. 2 minutes on the stationary bike, PRE 9-10, twice, with a one minute break
3. 1 minute jump rope, three times, with a one minute break between each
4. 2 minutes on the elliptical, PRE 9-10, twice, with a one minute break
5. 2 minutes on the stairstepper, PRE 9-10, twice, with a one minute break

III. Legs Category

1. 2 sets of 15 step-ups and calf press
2. 3 sets of 10 leg press and calf press breakdowns
3. 2 sets of 15 stability ball squats with a thirty second wall sit in between
4. 2 sets of 15 leg curls and leg extensions
5. 20 plie squats, 10 balance moves (per leg), and 10 lunges (per leg)

IV. Arms Category

1. 1 set of triceps pressdown 21’s and 1 set of bicep curl 21’s
2. 2 supersets of 15 push-ups/dips
3. 25 each: triceps extension, dips, alternate curl
s4. 2 sets of 12 skull crunches and 30 second wall sit/bicep curls
5. 2 sets of 15 triceps kickbacks and hammer curls

V. Core Category

1. 100 crunches and a 30 second plank
2. 2 sets of 25 Roman chair
3. 2 sets of 15 reverse crunches
4. 25 bicycle crunches (each side)
5. 2 sets of 25 oblique crunches and 2 sets of 25 crunches

Thursday, February 24, 2011

I Know I Sound Like a Broken Record but...

I don’t care how long you’ve been doing them. I don’t care if you do them every day, once a week, once a month, or once a year. I don’t care if you 5, 25, or 125. Push-ups never fail to make you sore. Add them to the rest of your workout and it is like you have tweaked everything else you did. I threw in just one set of 25 yesterday with the rest of my lifting and I feel them today all the way from my back to my front and down my arms.

A guy came up to me in the gym one day and said, “I used to be in the Marines, and do you know that your push-up form is what they call perfect?” Well, that was news to me. I couldn’t even do one in high school, and failed my Presidential Physical Fitness test. I remember feeling so dismayed, like the president was actually going to be disappointed in my score.

But when I started working out with Becky and I told her I couldn’t do push-ups, she wouldn’t take no for an answer. I said, “I can’t do those,” and she just said, “Sure, you can.” And what do you know? I can.

Start out small. Use a stability ball and roll out only as far as you feel comfortable. I started with my thighs on the ball, then gradually moved out to my knees, and then my ankles before I started doing the “real thing.” And you don’t have to do a whole bunch to feel the results. Try a set of 8. Then when you can do those, bump it up to 10. You may find, as I have, that the number you can do depends on when in the workout you do them. I can do them all day if they are at the beginning of the workout, but throw in a set at the end of the workout and it can be a real struggle. Sometimes for a real challenge we have a push-up contest or do 3 sets of 25; once we even made it to 100 (4 sets of 25). Mix them up, keep at them, and eventually you will grow to love them as much as we do (well, maybe you won’t love them, but you will love what they do for your muscle tone).

Wednesday, February 23, 2011

See If You Believe This One

Last night a representative from the U. S. Olympic Swimming Team was at the Y while I was having my lesson.  Afterwards he approached me and said that, based on my agility, speed, grace, and perfect form, he would like me to join the team.  He is sure that with my participation, we will definitely bring home the gold.

Yeah.

Right.

I'm getting the motions down pat, but I still just can't seem to figure out that old breathing thing!  I like to think I am a reasonably intelligent woman; what is so difficult about this?  So, based upon what I like to call my will power (i.e., stubbornness), I have signed up for extra lessons.  Poor Kaitlyn is going to be stuck with me on Sundays too, until I get this.  Lucky for me, she is also trained in life-saving.

Tuesday, February 22, 2011

Fred & Ginger

For fun and fitness, my husband and I are taking a ballroom dancing class. So that now, instead of just looking like complete geeks on the dance floor, we will kind of know some steps while we look like complete geeks on the dance floor.


Friday night was our first class and we learned the first three parts to the jitterbug. As in all things movement-related, I try to overdo. I take huge steps, fling my arms about wildly, and lean back way too far. So I’m trying to work on that. My husband is trying to work on being the one who leads. He’s not used to that, since he usually lets me boss him around a lot.

Our friend Charlie told us that he and his wife took a ballroom dancing class and it was really romantic. But our friend Kathy and her husband took a ballroom dancing class last year and look what romantic led to in that case (see blog from February 12). That wouldn’t be such a good idea for us. But we are having a lot of fun and meeting some nice people, so even if we never learn how to dance like Fred and Ginger, we’re still having a good time.

Thursday, February 17, 2011

Mixing It Up

I've been in a bit of a rut with my workout routine lately - free weights and basically the same moves each time because I haven't been feeling creative enough to come up with anything different.  But yesterday I was so tired of it that I decided to do my entire workout using machines instead of free weights.  I did my legs, chest, back and shoulders all on machines.  I went back to free weights for my biceps and triceps, did my knee-strengthening exercises and my regular old crunches. 

I want to tell you that today I am sore just about every place on my body!  Even my abs, which didn't do anything differently.  Just a reminder from myself to myself that sometimes you have to change things up to get results.  It made me more interested in the workout and, based on the way I'm feeling today, it was a more effective workout than those I have been getting lately.

So whatever you are doing in your workout routine, try something new today and see if it makes a difference in how you feel tomorrow!

Tuesday, February 15, 2011

It's Really Coming!

The weather has warmed up - the sun is shining - people are not wearing their coats - and my friend Natalie even came to work yesterday in flip flops!  Now we know winter isn't finished with us yet, but isn't it so awesome to get this little taste of spring every year?  It gives us hope!  The gray days are numbered!  Soon the crocuses will be popping up and the birds will be chirping and, out in my neck of the woods, you will even be able to hear the little frogs start their spring cheeping.  I am hearing people talk about signing up for the summer session of the half marathon training and I saw several runners outside this morning on my way to work.  If seeing winter getting ready to leave town won't put a smile on your face, then I just don't know what will.  You may yet have to put your coat back on this winter, but it won't be for much longer, so hang in there!

Monday, February 14, 2011

Sabotage in the Workplace

Your workplace can be a great source of support when it comes to eating right and exercising. Or it can be the source of your greatest downfall. May I present as evidence:

Exhibit A:

My office is a great place to work if you try to maintain a healthy lifestyle. Everybody tries to eat right, most of the time, and exercise on a fairly regular basis. A group of us walk at lunch, at least on the days when the weather is not so bitter cold. The lunch offerings near our building, for those days when we don’t bring something from home, include places where you can find healthy soups or salads, and a deli where they will fix a sandwich any way you want. And we don’t have a vending machine. You have to walk down the block to the pharmacy if you want some junk food, and then you have to be really sure you want it, because there will be commentary from your co-workers.

Exhibit B:

I used to work at a place that was not quite so good for the will power. It was a large office. Someone was having a birthday every time you took a breath, which meant we all brought in treats and cake. Someone brought in donuts at least once a week, usually more. I can’t believe that on a fairly regular basis I used to eat those big glazed honey bun things with chocolate frosting all over the top. Secretaries’ Month (yes, I know some people celebrate Secretaries’ Day, but there we celebrated all month) was a complete breakdown of defenses: lunches out, food brought in, treats to take home, etc. If all else failed, there was a whole bank of vending machines filled with healthy choices like Cheeto’s and M&M’s. No wonder my behind was as wide as an ax handle. It’s hard to say no to a constant barrage of temptations like that.

My point is this:

If you work someplace like Exhibit A, great! Thank whoever is responsible for that and keep up the good work.

But if you work someplace like Exhibit B, it’s going to be a lot tougher. You have to be a lot tougher. Start small, by bringing healthy choices for the pitch-ins. You might find that you are not the only person who wishes they did not have to fight temptation so hard. Try to eat a healthy breakfast so you don’t hear those donuts calling to you quite so loudly. Bring a good healthy lunch to work with you so that you don’t need to hit the vending machine in the afternoon. Try to get some cardio every day. Your workplace may never be Exhibit A, but with a little planning and a LOT of will power, you can make some positive changes in Exhibit B.

Saturday, February 12, 2011

Resolution Update

Last month my friend Kathy, the one who gets our office walking and who worked out for all but her last month of pregnancy, shared her New Year's Resolution, which was to have a bathing suit body by summer. 

Here's what Kathy looked like on Wednesday:


But on Thursday, Kathy did not look like this anymore!  That's right, she had her baby.  Everyone in our office is so happy for her, her husband and their new little boy.

Congratulations!

Wednesday, February 9, 2011

I'M VERY COLD!!!

For the second week in a row, when I got to my swimming lesson last night and was waiting for Kaitlyn, my teacher, one of the other instructors came up to me and said, “Ma’am, we don’t have lap swim at this time. This is just for lessons.” And for the second week in a row I replied, “I know I’m taller than the other kids, but I am here for a lesson, too.” Maybe by the 8th and final week they will be used to me.

It’s been a long time since I have been around a lot of preschoolers. I used to teach preschool and I had a preschooler of my own for a while, until he grew into a grade schooler, dreaded middle schooler, terrifying teenager, and wonderful young man. But it is really fun to watch them jumping around and splashing in the water, learning to do all the things I did not learn when I was their age. They have cute little voices and stylin’ bathing suits. The only thing that makes me a little cross is that they get toy time at the end of their lesson and I do not. And last week they got to ride in a big inflatable boat while the teacher pushed them around the pool and I did not. Totally unfair.

Last night it was 21 degrees and dropping when I went to my swimming lesson. I was dreading the end of the lesson, when I would have to get out of the pool and make my freezing way to the locker room. But I made it through once again without drowning; in fact I came less close to drowning than ever before and even was able to back stroke for a whole length, including over the deep end. I hit Kaitlyn twice and kicked her once but she seemed to take it in stride; I guess they don’t get hazard pay but they probably should.

When I got out of the pool I toweled off as much as possible and hurried as fast as I could to get in a hot shower. While I was in the shower, I heard a woman come into the locker room with her little girl, who had also been in swimming lessons. The little girl said, “I’m very cold!” Then a little louder she said, “I’M VERY COLD!” Then over and over, “I’M VERY COLD!” All in her high-pitched little voice. I was like, “Yeah, little sister, I feel your pain.” She did not stop her complaints until she had been showered, dried, and dressed in her pajamas to go home. I wanted to join her in the complaining and then put on my jammies and go home, but I had to go to a meeting. Totally unfair.

Tuesday, February 8, 2011

What's So Great About Belonging to a Gym?

I'm a regular and faithful member of my gym.  It helps keep me on my fitness path in a lot of ways, such as:
  1. When your physical therapist tells you to do squats with a little squishy ball between your knees because that will strengthen your quads, and you ask the wellness director if she has a little squishy ball you can use, and not only does she have one you can use, you can keep it in her office and go in and get it whenever you want. (It’s red. I bought one yesterday at Target to keep at home for those days I can’t make it to the gym. It has Disney fairy princesses on it. It’s very pretty. Don’t tell my son).  
  2. When you’re used to doing your exercises a certain way and they begin to feel a little boring and your body doesn’t seem to be having much reaction to the work you’re doing, you can look around and find someone doing something a different way and you can try it. For example: yesterday after I finished doing the chest press on the bench, which I do almost every time I lift, in a desperate attempt to keep certain parts of the anatomy from sagging to my knees (who out there is old enough to remember what Carol Burnett would do whenever she dressed up as an old woman?), I noticed one of my son’s workout buddies doing the chest press in a much more challenging and difficult looking way. Translation – it’s probably better than the way I do it. He pressed both arms up, then pressed the left side, then pressed the right side, then pressed both sides, etc. Wow. I’m going to try that tomorrow. 
  3. When you are a regular, you get to know so many people. So that when you are so tired that you don’t feel like you can lift one more weight, even a 3-pound barbell, there is usually someone there to chat with for a minute (or two). That gives you time to catch your breath without looking like you’re just standing around being lazy. Then suddenly you will feel like you can lift some more weight after all. 
  4. They have a lot of posters on the walls, so that even if there isn’t anyone around to talk to for a minute, you can study the poster of the anterior and posterior muscles as if you just want to learn about them. You would think by now that I would know all of them, but I don’t. I just look at the poster.  I don’t think I have learned any of them. Remember, I didn’t even know that your quads were called that because there are 4 muscles in there. Live and learn, huh? 
  5. Encouragement, encouragement, encouragement! When someone tells you that you are looking strong, that is enough to keep you coming back for at least one more day.

 

 

 

Monday, February 7, 2011

41 Days

41 days until spring, according to my At-A-Glance 2011 Yearly Planner.  How are your triceps doing?  Ready for them to see the light of day?  Ready for tank tops, sleeveless dresses, and - dare I say - bathing suits?  Don't let the winter doldrums get you down!  The snow, ice, gray sky and cold air will eventually be gone (honest, I swear) so now is the time for some good advance planning.  Try a new class or just hitting the gym for some regular workout sessions.  You will be so glad once that sun comes back.

Friday, February 4, 2011

Are You Ready for Some Football?

You know what this weekend is, don't you?  That's right, it's time for the Super Bowl commercials, chili, nachos, and whatever else you have at a Super Bowl party.  Oh yeah, and it's also the Super Bowl.  No matter who you are rooting for, you might enjoy our Super Bowl Workout.  It's been one of our traditions for several years and it is a lot of fun.  Throw in some cardio and you might not even have to feel guilty about cocktail wienies and Rotel dip and pizza.

SUPER BOWL WORKOUT


You’ve played hard all year and now you have made it to the playoffs. Warm up for the big game with 1 minute of jump rope. Follow the playbook below to be the champion!

1st Quarter: Recruit Your Team

• For a tight end: 25 stability ball squats, 20 balance moves, and 15 lunges.

 
• For a field goal kicker: one set each of 12 leg extensions and 12 leg curls.

 
• For a running back: 3 sets of 10 breakdowns on the cable row machine.

 
PENALTY! Do one set of 8 assisted pull-ups at the heaviest weight you can.

2nd Quarter: Design Your Plays

• Huddle up and do 3 sets of 12 upright row.

 
• You were tackled. Hit the ground and do 25 push-ups.

 
• Touchdown! Celebrate the kick with 3 sets of 12 triceps kickbacks.

FLAG! OFF SIDES! Do 25 oblique crunches (each side).

 
HALFTIME: Join the cheerleaders in 25 jumping jacks.
(To make it more difficult, perform them using light hand weights)

3rd Quarter: Game Resumes

 
• Keep your three touchdown lead with 1 set of bicep curl 21’s.

 
• You’re stuck on the bench – do a 30-second wall sit.

 
• While you’re stuck on the bench, do 1 set of 12 superset chest press & flyes on the bench.

TIME OUT! Take a water break

CHALLENGE! Triple Triceps (1 set of 15 each: skull crunches, dips, & extensions)

4th Quarter: You’re Almost There
  • Tone up for throwing a completed pass with 2 sets of 10 hay bales.
  • Practice for your post-game Gatorade with 1 set of 8 heaviest alternate curls.
  • Don’t be intercepted as you do 100 crunches.

 GAME OVER! YOU WIN!

 

Wednesday, February 2, 2011

You Missed It

Oh, I wish you could have seen me at my swimming lesson last night. The following phrases would have sprung to your mind:

  • Dolphin-like.
  • As graceful as a swan.
  • Gliding through the water like a magnificent sailing vessel.

Tears would have come to your eyes unbidden, and you would have had thoughts of mermaids…

OK, my fantasy is now over. The following phrases are what really would have sprung to your mind:

  • Wow, is that a manatee?
  • There’s an old shoe floating in the water.
  • Somebody help that lady; I think she’s going to drown!
The only tears coming to anyone’s eyes were my own, as yet again I forgot you can’t breathe through your nose in the water.

Ah well, I kept trying. And it did feel like I did slightly – very slightly – better. I kicked, I back-floated, I worked on learning the breast-stroke kick, I added arms to the back float, and at the very end we worked on free style for as long as I could stand it, which was about 2 minutes. Best of all, for me at least, I did not drown, yet again.

 

 

 

 

 

Tuesday, February 1, 2011

I Love My Physical Therapist!

I'm feeling a little better about my knee trouble today.  I had my first session with the physical therapist yesterday, she talked to me about what caused the problem and what I need to do to strengthen my leg, and then told me I don't have to come back anymore.

Got some education on my quads.  Apparently there are four muscles in there.  Yeah, that might be why they're called quads - duh!  I never knew that.  The littlest muscle likes to hang back and let the other three do all the work.  But then when the little one gets called upon to participate, it isn't strong enough to do what it is supposed to do.  So that is the muscle that now has to be strengthened.  The therapist gave me three strengthening exercises to do daily, and in the meantime, I can do whatever cardio machine I want and lift whatever I want.  She just recommended staying away from anything that would cause impact to the knee until I can see the doctor again.  So no running, no kickboxing, and no jump rope, but anything else is okay. 

I can't tell you how much better I felt emotionally after hearing all this; however, my body seized up in terror as it realized that I would be putting it through its paces once again and it would no longer be able to maniacally store fat all over the place.  That's right, tonight another swimming lesson and some weightlifting, tomorrow some elliptical, oh yes, we're going to have some regular torture sessions.

Saturday, January 29, 2011

Practice, Practice, Practice

Yesterday after I lifted I decided it was time to practice what I had learned at my first swimming lesson.  I went in the locker room, where I sat for 10 minutes trying to woman up and make myself go get in the pool.  Why does that intimidate me so much?

I thought about just going home.  Then I thought about going home and telling my son I was too much of a wuss to get in the pool and try.  Once when he was a teenager and hated acknowledging that he even had parents, someone said something to him about my weight loss.  He replied, "My mom has so much will power and when she makes up her mind to do something, she does it."  It felt really good to know there was actually something he liked about me at that time.  I felt like out of all my parenting mistakes, at least I had taught him one good thing.  Parenting is so fraught with guilt; but sometimes, as in learning to swim, that can be a good motivator.

So rather than go home and admit defeat, I put on my beautiful pink-and-green swimming cap and got in the pool.  While my husband effortlessly swam a mile in the lane next to me, making not drowning look so easy, I paddled a while with my kick board, practiced floating on my back, and got out the styrofoam barbell thing to practice putting my face in the water and trying to do some strokes with my arms.  Well, it was all pretty pathetic, but if life is fair, floundering and flailing and accidentally breathing through your nose should burn off a lot of calories.  More calories than swimming a mile, I should think.  No?  I don't want to hear about it. 

Once I had completely embarrassed myself (though, to her credit, I never once heard the lifeguard snicker), I put on the life belt and jogged in the water.  My swimming teacher had told me that was an option I can use while I wait for my knee to heal.  I felt pretty silly but it actually did get my heart rate up a little bit, so I guess it's better than nothing. 

Tomorrow I will go back and try again.  Maybe I will ask one of the 3-year-olds for some pointers.

Wednesday, January 26, 2011

Good News/Bad News

Had my first swimming lesson last night.


Good news: I went, in spite of my anxiety attack.


Bad news: I continued having an anxiety attack until the lesson was over.

Good news: I didn’t drown.

Bad news: I still might.

Good news: My teacher is really nice, doesn’t make fun of me for sputtering or my fear of drowning, and is a physical therapy major so understands my knee problem.

Bad news: The other people taking lessons at the same time are under 3 feet tall, 45 years younger than I am, and they all swim better than I do.

Good news: I look really stylin’ in my new pink and green swimming cap.

Bad news: I dropped my goggles and when I went back to look for them they were gone, so now I have to buy a new pair. But I did look really stylin’ in them as well.

Good news: I was encouraged when my husband said, “You didn’t learn to run a half-marathon in one night so don’t be discouraged about it taking a while to learn to swim.”

Bad news: I was discouraged when my son said, “Seriously, Mom, who doesn’t know how to swim?”

Good news: I’m going back next week for another lesson.

Bad news: I’m going back next week for another lesson.

Monday, January 24, 2011

The Wall

No, I'm not talking about Pink Floyd.  Nor am I talking about what Humpty Dumpty sat on and from which he subsequently had a great fall.  I am talking about the wall that Becky and I seem to have hit. 

We simply cannot find our motivation.  Is anyone else feeling this way?  We are blaming it on the unending cold, gray, damp days but it could be any number of things.  Becky has been going through some big life changes.  I finally broke down and went to the doctor about my knee, which has been bothering me since the half marathon.  Apparently I have a patella something chrono something something, which basically means I hurt my kneecap.  I have to take naproxen, wear a brace, go to physical therapy, and oh, by the way, no running, no elliptical, no bike, no nothing involving my knee unless the physical therapist says so.  I can already feel my butt getting bigger.  He did say I can continue with my plans for swimming lessons, which start tomorrow, so that is one bit of good news. 

Anyway, Becky and I were supposed to lift together yesterday.  Neither one of us could get the oomph to get to the gym.  So we decided we would lift today.  At first it seemed it was going to be another no-go.  We sat and talked and griped and shared our miseries for about the first half hour of our workout session.  Then as we got up to leave I said, "You know, as long as I'm here..."

We ended up doing about a half hour of lifting, mostly with the Bosu ball, and I will say once again: If you don't have one, GET A WORKOUT PARTNER!  If I had not had Becky waiting for me at the gym, I would not have gone.  If she had not had me to say, "Come on, lift with me a little bit," she would not have lifted.  And miracle of miracles, just like every single other time we think we don't want to exercise but do anyway, we both ended up feeling a little better.  We even laughed a few times!  It wasn't one of our more stellar workouts and I doubt either of us will feel any soreness tomorrow, but we did it.  Sometimes that is enough.

Friday, January 21, 2011

Tennis, Anyone?

I love my DVR, and here's why.  The Australian Open started this week.  That means that every night you can find me plopped and immobile on my couch while I try to decide who I like better: Roger Federer or Rafael Nadal.  They are both incredibly talented players, they are both gentlemen who act like they've got some sense, and let's face it, they're both pretty darn cute.  I'm also starting to lean a little in favor of Gael Monfils, but that might just be because I really like to say his name.

Anyway, in honor of the Australian Open, here is the workout I'm planning to do Sunday with Becky.  We have not tested it out yet so do it at your own risk until I can get back to you with the results.

THE AUSTRALIAN OPEN WORKOUT

Each person gets one of the following:

Challenge - you may challenge your workout partner to do an exercise twice.
Tie Break - you may challenge your workout partner to see who can do more reps in an exercise.
Love - you may take one opportunity to stall.

There is some jumping and hopping in this workout, and that would be because it is the Australian Open and you know what there are lots of in Australia, right?  Kangaroos.  Come on, work with me here.  I know it's dumb but it will be fun.  Also you should make a lot of racquet during this workout.

Circuit #1 - The Game Set - Start with one minute jump rope.  Then do:

1.  15 Push-Ups
2.  30 Stability Ball Squats
3.  40 Oblique Crunches to the left
4.  15 Reverse Crunches
5.  30 Lat Pull Down
6.  40 Oblique Crunches to the right

Circuit #2 - The Set Set - Start with one minute jumping jacks (with weights if you're feeling sassy).  Then do two sets of 15 each:

1.  Leg Curl/Leg Extension Super Set
2.  Roman Chair
3.  Chest Press/Flye Super Set on the stability ball
4.  Triceps Extension
5.  Upright Row/Bicep Curl Super Set

Circuit #3 - The Match Set - Start with one minute jump rope.  Then do 2 sets at 30 seconds each:

Skull Crunches
Overhead press on the stability ball
Triceps Pressdown with rope
Wall sit/bicep curl
Dips

Circuit #4 - Deuce

Get the advantage of 100 crunches.

G'Day, Mates!

Wednesday, January 19, 2011

Octane

There’s a new sheriff in town and I’m aiming to take him down, even if he is kicking and screaming every step of the way. That’s right. The Y has a new machine. It’s called the Octane and I’m totally intrigued.

It looks like an elliptical, but it’s not. Oh no. It is so very much more.

You step on, like an elliptical, and the pedals go around, like an elliptical. But the resemblance ends there. It has all these buttons you can push. I’m the mother of a boy. I know the importance of pushing buttons to see what they do. Some of the buttons are located right on the handles. For coordinated people, that means they can easily make adjustments to the level and stride. For people like me, that adds one more way I can fall off while trying to change songs on my iPod.

First I pushed the buttons to add an arm workout. This meant that ten seconds out of every minute were spent pushing and pulling the arm handles. Sounds easy, right? I could hardly make the handles move, yet I was so sore the next day I could not lift my arms.

Next I pushed the glute buster button. I thought that would turn the arm button off, but no! Fear not! You can work your arms and your glutes, all while having a strenuous cardio workout to boot! It did not seem quite as tough as the arm workout, but I have to tell you, my glutes were pretty sore the next day as well.

Based on the information I had gathered to that point, I decided not to push the button called “Personal Trainer.” I have enough experience working out with Becky to know better than to awaken that beast on my first try. I will save that for another day.

Guess how much time it took the Octane to cause me all this soreness and introspection about how I have been wasting my life so far on minor things like half marathons. Ten minutes. That is all.

Guess how many calories it said I burned. NOT VERY MANY! I think something must be wrong with it. Surely it needs to be adjusted.

Dripping with sweat, I decided I would go get on the regular elliptical, because it is my friend. It doesn’t laugh at me and try to make me cry.

But I will be back.

Tuesday, January 18, 2011

A different kind of workout

I woke up really sore on Saturday morning.  But it wasn't from running or riding or lifting--it was from laughing!  Friday night the infamous swim team had land practice.  We had perfect attendance even though it wasn't designated as mandatory.  Those in attendance had had some tough moments in their week--you know, dealing with deadlines,  juggling hectic schedules and challenging relationships, facing dark days that sometimes had to do with the gloomy weather and other times with life's losses.  But there we were, gathered together to share pizza, beer and some really crazy games. 

There was a moment earlier in that day that I almost cancelled.  I was tired.  It had been a long week.  It just seemed like it might require too much energy.   I am so glad that I chose to attend.  I don't think we had a serious conversation all evening, unless you count talking recipes.  Instead, we all decided (without voicing it) that our Friday time together was going to be purely for fun and a temporary escape from stuff that might have gotten us down in the previous weeks.

We ate, drank and were quite merry.  We played some hilariously funny games, which is why my jaws and smile muscles were aching the next morning.  Wow, are we a funny group!  I loved every moment and will cherish every laugh we shared.

Five hours later we all went our separate ways, knowing we still had stuff to deal with, but maybe feeling a bit more refreshed having been reminded of the  power of joy-filled moments.

So, my advice to you is never underestimate the power of laughter as a workout.  Not only will it have you using muscles you may too often forget to use, but it will enhance your mental health in immeasurable ways.

Monday, January 17, 2011

No Dieting!

It has been several years now since I lost 60 pounds over the course of a year.  I am still asked how I did it, on a fairly regular basis.  But I don't think losing the weight was my biggest challenge.  I think keeping the weight off has been the much bigger challenge and one which, knock on wood, I seem to have figured out. 

I drink a lot of water.  For the most part, I eat very regular meals.  I have breakfast, snack, lunch, snack and dinner almost every day.  I try to keep my meals balanced and healthy, and to cover all the food groups.  I stay away from fried foods, desserts, and white breads and grains.  I'm not saying I never have any of those things; I do.  In fact I think it is a bad idea to deprive yourself of anything.  But if I stick with healthy meals most of the time, the occasional cookie or biscuit is not going to make me put all my weight back on. 

I also exercise very regularly.  Some weeks I do better than others, depending on what else is going on in my life, but I have it in my mind to go to the gym almost every day.  Then even if I can't make it one day for some reason, I still make it most days.  Unless I know for sure that I cannot go, I bring my gym bag to work every day.  Having it in the corner of my office reminds me that I am going to the gym after work. 

Another thing I do is weigh myself every day.  I have heard varying opinions on this; some people say that is focusing too much on a number and that you can get obsessed with what the scale says.  But for me, I like to know if that number is trying to creep up a little bit so that I can make it stop creeping.  You have to do what works for you with weighing. 

And although I keep saying it over and over until you're probably sick of hearing it, I have a workout partner.  It makes me accountable even though we don't always work out together.  It keeps me showing up at the gym even if I don't feel like it, because I know the next time I see her she is going to ask what I've been doing at the gym lately.  Then she will put me in my place by telling me she ran 100 miles on Saturday or whatever.  But it keeps me motivated.

Start small - take little steps to improving your eating habits and exercise - and over time you will have those habits so ingrained that they feel like a natural part of your life and not a "diet". 

Friday, January 14, 2011

Somebody Please Toasted Me

I'm feeling a little obsessed today.  A little consumed with but one thought.  The toasted cheese sandwich at the Borough Market in London.  It has been 4 years since I had it, and I have never forgotten it.  I have tried to recreate it at home but I have not yet come anywhere close to making one that tastes so good.

If you've been to the Borough Market, you know it's an awesome place.  And if you were lucky enough to get the toasted, you know what I'm talking about.  If you haven't been, it's time to add it to your bucket list.  We never would have known about the market, or the sandwich, or for that matter been in London, if not for sister-in-law Keri.  She was on a temporary job assignment and said anyone in the family who wanted to come visit was welcome.  She probably regretted that statement after my husband and I took her up on the offer, but she was very gracious and never acted like she was tired of us.  She was the one who took us to the Borough Market the day we arrived and said we had to eat a grilled cheese sandwich.  All this exotic fare and we're supposed to eat grilled cheese?  But she seemed to know what she was talking about and the line for the sandwiches was really long, which is always a good sign.  Then we finally got our sandwiches and a whole new slice of heaven opened up for me. 

What has me waxing rhapsodic about grilled cheese today?  Keri is back in London.  Her destination tomorrow?  The Borough Market.  Her intent?  A toasted.  Maybe two, if she's smart.  I'm feeling a little consumed with envy.

Becky is quite the grilled cheese connoisseur (yes, I had to look up how to spell that).  If you call her around lunchtime and ask what she's fixing, you can almost be guaranteed that the answer will be, "grilled cheese."  But she is not stuck in a rut, oh no.  For her grilled cheeses are quite creative.  She uses different cheeses and different breads and is constantly coming up with new and delicious combos.  However, she has not yet come up with a toasted. 

Maybe someday someone will give us a big bucket of money so we can fly to London and she can be treated to the grilled cheese of her life.

Thursday, January 13, 2011

A year ago

It  was a year ago today that my 76-year-old father left the house for the very last time.  A year ago today that he said good-bye to his cardiologist and friend and had his defibrilator deactivated.  A year ago that my father, knowing his days here on earth were growing short, announced that he "wouldn't change a thing in his life's script."

It was a year ago today, a day much like this one--cold and gloomy--that Dad shared that most powerful gift---a life with no regrets.  I marvel at that.  And I also know that because of the kind of man Dad was and the kind of life he led, he truly meant what he said--no regrets.

I would like to be able to make that kind of proclamation as I faced the end of my days, but I won't be able to.  But I can learn from Dad, and I can strive to have fewer regrets.  I can learn to make the most of whatever lies ahead in the sunny, as well in as the gloomy days.  I will work to make my life's script one that focuses on the positive, and embraces life with hope and optimism. It is the very least I can do to honor my dad for the gift he gave to me.

Wednesday, January 12, 2011

Ahhhhhhhh!

A couple of years ago I read a magazine article that totally justified my splurging on myself and made me completely happy.  The article was discussing ways to stay healthy all winter long.  In addition to the usual - eat right, wash your hands, exercise, get plenty of sleep - it said that having a monthly massage had also been shown to be beneficial to your health.  What excellent news!  The theory was based on the fact that massage reduces stress, and reducing stress improves your immune system.  I didn't really care what the theory was, though, I just cared that I could stop feeling guilty about spending that money on myself.  In fact, to take this a little further, my family doesn't like it when I'm sick and neither does my employer.  Maybe they should chip in! 

I went yesterday for my monthly health-boosting massage and I just want to tell anyone out there who hasn't ever had a massage, it's time to get started.  And if you've had one but it's been a while, now's the time for another one.  You won't regret it!

Tuesday, January 11, 2011

Grumbling with pride

Ok, so I have been teaching a triathlon training class a couple nights a week for two hours each night.  As I have told the class participants I don't care if you ever do a triathlon or not, my goal is to push you to do things you ordinarily wouldn't do.  In other words, I want everyone to get out of their comfort zone.  Nowhere in that pep talk did I encourage anyone to cause themselves physical harm.

 Yet, I stand accused of that very thing.

I  ask you, was it MY fault a new body part hurt each day of the week after your first class?  Did I  tell you to get a black eye when you hurriedly exited the deep end of the pool and encountered the diving block?  Are you really going to blame ME for the leg cramps you experienced during your swim?  And don't  you dare say it was MY idea to do another set of walking lunges.

Apparently, however, the fingers are being pointed and the thought of blaming me has indeed crossed your mind. And, as I was not so gently reminded by an attorney, I am not legally protected if anyone keeled over after one of my classes.  Hey, I am not asking anyone to do what I wouldn't do.  I'm doing the miles and the crunches right along with you.  I have a few aches and pains, too, ya know. We are all definitelyl getting out of our comfort zone.

The really cool part is that even though there is some whining going on, we keep coming back AND we are getting stronger and tougher with each passing week.  Maybe it's not really whining, but grumbling with pride!

Monday, January 10, 2011

Always Be Prepared

That's the Boy Scout motto.  But it worked pretty well for me yesterday, too.  I must have had some kind of premonition when I packed my gym bag, because for some reason, I put in two pairs of workout pants.  I never do that.  I don't even know why I did it this time.  I just did.

I spent half an hour on the treadmill before meeting up with Becky for a nice hard session of lifting.  So I had worked up a bit of a sweat before she and I even got started.  Then I sweated more as we worked out.  As I stood in front of the mirror to check my form as I did a set of upright rows, I noticed that I appeared to be having a personal problem.  I was wearing gray leggings and a long t-shirt.  But the t-shirt did not hide the fact that I had sweated a lot and it had run down...well, I hate to be rude, so I will just say that it looked like I had wet my pants.  It showed up quite plainly against the gray leggings.  I said, "My!  That's an unfortunate place to sweat!"  This story illustrates yet another good reason to have a workout partner: you have someone to laugh hysterically at you when you do something really dumb, like look like you wet your pants. 

Then I remembered my inexplicable need to pack two pairs of workout pants in my bag.  So I went to the locker room and changed into a nice baggy pair of black sweats.  There are three morals to this story: 
  1. Listen to your intuition.  
  2. Always have a workout partner to help you through the tough times.  
  3. Don't wet your pants.

Saturday, January 8, 2011

Winter Saturday

My husband started training today for the half-marathon coming up in April.  He got up and went for a 4 mile run with the University track team at 7:30 this morning.  It was 19 degrees, with snow on the ground and a nice brisk wind to add to the comfort level. 

But he did it, and guilt being a good motivator, I decided I could do it too.  I waited until the afternoon.  After all, by then it had warmed up to a near-tropical 22 degrees, the sun was shining, and although the wind was still blowing at a pretty good clip, there was no snow on the roads and no real reason not to go.

My husband recently gave me all kinds of equipment to make exercising in the cold a more feasible thing for me to do.  A wicking hat, with a slit in it for my ponytail.  Wicking tights, with zippers at the ankles so you can put them on over your shoes.  A fancy-schmancy jacket with a liner and all kinds of pockets and key holders and even an iPod holder.  The liner has slits in the wrists so you can loop the sleeves around your thumbs.  Wicking gloves, with another key holder.  So I was all set.

When I got outside, the wind hit me right in the face.  I decided I really only needed to go as far as the end of the driveway.  But when I got there I thought I might as well go to the end of the road.  Then I thought as long as I was out and dressed in all my suitable attire, there really wasn't any reason to go the whole 4 mile loop.

Here's the funny thing: once I got going, I really didn't feel all that cold.  And there is so much beauty to see outside on a bright winter day.  The seed heads of grasses waving on the side of the road.  The dried red fruit on the sumac branches, standing out against the snow.  A few brave birds were out flitting around and making racket. 

I was glad I went, and now I'm back home getting ready for a nice hot shower.  I should probably be drinking some hot tea to warm me up as well, but instead I'm having a diet coke.  The only thing on me that's chilled is my face. 

Maybe I need a wicking balaclava.

Friday, January 7, 2011

Snowy Friday

It snowed this morning.  The good kind of snow, the kind that just frosts the trees and makes everything pretty and white and clean looking, but clears off the roads really quickly.  What are the chances that I could get my husband to come home early from work and drink some hot chocolate and look at the snow before it gets dark?  Probably not much better than getting my 22 year old son to help me build a snowman.  With either scenario, I don't have a snowball's chance in July.  So what is a woman to do?  How about the Snowflake Circuit? 

This workout DOES take more than an hour!!!  We estimate about 1 hour 20 minutes.  It is also one of our more difficult workouts.  So if you are new to lifting or don't have 1 hour 20 minutes, feel free to pare down where you need to.  Just try to be sure to cover all the muscle groups and to do the cardio.

Start with an Iditarod Run for 10 minutes (run on the treadmill)

First Circuit - Old Man Winter Muscles:

2 sets of 15 bench press

2 sets of 15 assisted pull-ups

2 sets of 15 overhead press

2 sets of 15 bicep curls

2 sets of 15 triceps pressdowns


Then do an evergreen elliptical ride for 10 minutes (10 minutes on the elliptical)


Second Set - Fitness Flurries:

1 set of 15 step-ups (per leg)

1 set of 15 stability ball push-ups

1 set of 15 lunges (per leg)


Then take a Stairmaster sleigh ride for 5 minutes (5 minutes on the stepper)


Third Set - A wintery mix of muscles:

1 set of 15 lat pull-downs

1 set of 15 stability ball squats

1 set of 15 upright rows

1 set of 15 leg press


Do another Stairmaster sleigh ride for 5 minutes


Final Set - Chilling Challenge:

1 set of 15 hammer curls

1 set of 15 leg extensions

1 set of 15 leg curls

1 set of 15 triceps extension

100 crunches

Your cheeks will be nice and rosy when you finish, even if you haven't spent the afternoon in the snow.

Thursday, January 6, 2011

A Puzzlement

What is it about bodies?  I can't figure them out.  Or at least I can't figure mine out.  I don't have time to worry about anyone else's. 

Why is it that you can eat pretty much the same amount of food every day, get a pretty consistent amount of exercise, and STILL have days where you could eat the paint off the walls and other days where you could just take it or leave it?  And while we're on that subject, why can't we have more of the take it or leave it days and less of the eating paint off the walls days? 

This morning about 8:00 I ate my usual Greek yogurt and fruit.  No more, no less than usual.  And by 8:15 all I could think about was lunch.  What was I going to have?  How much longer until I could have it?  How could I keep my mind off it until then?  What time is it now?  How about now? 

Thank goodness lunchtime finally got here.  But when's dinner?

Wednesday, January 5, 2011

The iPod Blues

Today on the treadmill
I'll be sad and blue
Left my iPod at home
Don't know what I will do

Once when it was broken
I was down and lonely
Then sister in law Keri
Shared an ear bud with me

My husband had fixed it
Fixed it up real good
That iPod was working
Just the way that it should

I walked out this morning
Did not give it a thought
Just realized this moment
That it was not brought

So now I am singin'
I'm singin' the blues
Don't know how I'll last
Don't know how I can't lose

Please check back tomorrow
Is it sunshine or rain
Find out if I'm jamming
Or if tears fall again

Tuesday, January 4, 2011

Another Resolution

This is my friend Kathy.
Kathy is pregnant.  In case you couldn't tell.  A few months back I mentioned that Kathy was the person who got our office fired up to go for daily walks.  And now she is still the one who gets our office fired up to go for daily walks.  She went for a two mile power walk today at lunch.  By herself!  (She couldn't get anyone else fired up).  And it's pretty darn chilly today!  Granted, her walks are not as quick as they once were, but the fact is that she got out and did it.


Kathy's New Year's Resolution?  A bathing suit body by summer.  Here's how I know she will be able to keep her resolution:  Except for her belly, you would hardly even know Kathy is pregnant.  She has gained the amount of weight her doctor recommended, but her face isn't puffy, her fingers aren't swollen, and from behind you can't even tell there's a big belly around front. 

It isn't magic.  It's her daily walks.  It's the fact that she is still participating in Zumba and Brazilian dance class at the gym.  It's the fact that, until very recently, she was still doing some running.  (All this exercise was with her doctor's blessing).  The only exercise she really gave up during pregnancy was lifting weights.  Why wasn't I that smart when I was pregnant?  That kind of self discipline will have Kathy back to bathing suit shape in no time at all.  Whereas it took me 15+ years. 

Monday, January 3, 2011

PHEW!!!

The holidays are over.  Anybody else feeling a sigh of relief coming on? I don't mind telling you, I'm ready for life to get back to normal.  I love seeing family and friends, going out, being busy 24/7...for a few days.  But then I really need to get back in my routine.  I get tired, my body feels out of whack from the rich food and lack of exercise, and I even start craving things like raw carrots.  You know you're vitamin-deficient when that happens! 

Right now spring feels like it's a long time away, but the days are getting just the tiniest bit longer each day.  Tank top season really will come again.  I will have to keep that in mind during January and February, and in the meantime, today I have made good choices about what I have had to eat and this afternoon I will be heading to the gym.  My brilliant husband figured out how to fix my non-functioning iPod so I am ready for a good cardio session and then some weight-lifting. 

Keep your focus and stick with any resolutions you have made - you will be so glad you did!