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!

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.

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!

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.

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.

 

 

 

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.

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!