I think I mentioned last time that my 7 year old son is running with me, but never in a million years did I envision my daughter, who’s almost 10, to really get into it too!  This is a kid who, up to this point, has prided herself on her love of the indoors and mastering the various online games she subscribes to.  When she said she’d run a mile with us one day two weeks ago, I thought it would be recipe for disaster; surely she’d run about a block and we’d see the tears start to flow as she got frustrated and couldn’t keep up, right?  Boy was I wrong!  I dare say she DUSTED US and maintained speed the whole mile.  I was instantly impressed, astounded & proud. 

Since that first run as a threesome, both kids have stayed motivated to run with me three days a week and we’re now up to 2 miles a day, training for the 5k we registered for on September 19.  I can’t help but think that had I not found the motivation to start running myself, I may never have realized that this is a natural talent for my daughter and we may have really missed out on something great.  I have already witnessed the self-esteem boost that running has given her, which is invaluable for a ten year old girl. 

 While we still have roughly four more weeks to ‘train’ before our first road race, my son is thrilled to see that he is the youngest one registered for the race, to date, out of 300 participants.  Of course, he’s also giddy with excitement over the fact that he’ll get an official number pinned to him that morning, so it really doesn’t take much when you’re seven.  Our plan for the next few weeks is to add fractional mileage to our runs and work on our consistent pace. 

 One of the best things about running with my kids? They do quite a bit of talking during our runs and now that I’m not huffing and puffing my way through the workout, it’s really becoming a nice way to catch up on our day & spend time as a family.  So turn off the TV, step away from the computer, and get running!

Most of us have the best of intentions when beginning a new diet or workout routine, and go at it like gangbusters for the first week or two and then something happens. It may be that one day that the kids are running late for school, or you had to work late at the office, or your legs are just a bit sore or something that will put you off your game just enough to say, I’ll just work twice as hard tomorrow. Three weeks and 10 pounds later you are wondering what happened yet keep delaying getting back into the flow. We’ve all been there, and have all tried to figure out how the other guy can keep it going while you are struggling.
Well, a group of P90X coaches and clients have figured out a great way to not only keep you on track but bring in others who either don’t know how, or are having trouble keeping it going. The Miami Beach Bodycoaches have created the Friday Night Fit Club.

For those of you who don’t know what P90X is, or have not seen late night TV with the amazing Tony Horton (51+ years old!) putting a varied group of P90X devotees through their paces, it is a set of DVD’s that is designed to work each and every muscle group in your body. It is a system that can be done in your home with relatively little or no equipment and uses a concept known as muscle confusion which by varying the workouts slightly your body will not get used the same routines working the same body parts over and over, thus eliminating what is know as the plateau effect. This combined with a nutritional routine can have some amazing results.

So how does this Friday night Fit club work into the equation? Many of us get bored doing our routines night after night. These routines are tough, and after a while we get weary of our friends calling to go out for the evening and we have not yet done our workouts, which ultimately leads to blowing off one or two routines or even the entire workout, thus pretty much negating all the previous hard work we have put in. The Friday night fit club is as much of a social experience as a workout. Being a P90X’er myself I was getting a bit bored and found myself on that slippery slope of making excuses to blow off a routine. My good friend Jack Hays a Beach Body Coach (the people who bring you P90x) asked me to come to a new program he and some other coaches have put together on Friday Nights, in which they invite those who are active in the Beach Body fitness programs, or just curious, to join in on a group workout at a local venue they rent for the evening. When I showed up there were about 20 people there from all stages of fitness, beginners to those who where ripped and lean. To make a long story short, It was a blast! Not only did I get an incredible cardio workout that night, I got to try some of the products that are available from the Beach Body Fitness team. At no point was I treated like a customer, but as a long lost friend. I made lots of other new friends that night and am looking forward to the next Friday Fit club meeting. Although to the coaches, this is a business as well as a lifestyle, in this great social atmosphere it feels like an event, with raffles and sharing of stories and lots of great information. To this group of coaches, it’s as much community service as it is a business.

If you find yourself in Miami one Friday night and need a great workout the Friday Night Fit club is free, fun and an incredible workout. It will also help keep you off that slippery slope of justifying missed work outs.

Just get out and go!

It is said that every journey begins with a single step, but never more so than when you’re starting a new fitness regimen.  Specifically, for me, this adage has a literal meaning given the fact I’ve decided to try my hand (or foot, as the case may be) at running.  I know what you’re thinking; you’re imagining that I’m some Skinny Minnie who has decided to merely expand her fitness horizons. NOT the case! I’ve been everything from a size 8 (quite respectable for a girl of 5’10”) to a size that is divisible by 8.  I’m currently in what I would refer to as a state of transformation: transforming my mind, body and spirit in order to live a healthier, happier life.  Am I starting out ready to run my first road race? Not in any way, shape or form.  I am at the very beginning stages and if I’m brutally honest with you, I’ll even share the fact that I can’t run so much as a half mile today without having to downshift to a brisk walk.  In order to show you that I’m an ‘every woman’, perhaps some background is needed here.

 In various points in my life, I’ve been a Weight Watcher, a member of Nutrisystem, a close and not-so-personal friend to Jenny Craig, an Atkins protein fiend and I’ve was even prescribed Meridia to aid in my battle of the bulge.  While they all worked, on some level, the results are obviously not a long term solution to the bigger problem.  What IS the ‘bigger problem’? I didn’t have a steady support plan in place to help me to maintain my goals once they were reached.  This is where I think running really comes in to play.

 Why choose running? Well, that’s a great question since I admit my knees are not the best and my cardiovascular endurance isn’t exactly stellar right now… running is something that doesn’t cost any money (important for a single mom), you can do it virtually anywhere, and the health benefits far outweigh the possibility of knee injury, in my mind at least.  Let’s face it: I’m not looking to have the best form, and anyone that has seen me running the indoor track at my gym lately would agree that I may not score high points for grace & form, but for now, shuffling along as I build up some endurance already has me feeling loads better. 

 Prior to starting my little foray into the world of running, I had a hard time getting to sleep, an even harder time getting up in the morning, and a general lack of energy.  Making some adjustments to my diet (I currently love the Fat Shredder diet through Beachbody’s P90x) so I can lose weight while exercising more, I’m already feeling a big difference in my mood, attitude and energy levels.  My thought is this: I’m currently only able to ‘run’ (I use the term loosely) a 15 min mile.  If I stick with this, my time and stamina can only improve.  Once I see improvement, chances are good that I’m not going to quit. 

 Don’t think you can do it alone? Grab a buddy.  My buddy happens to be my 7 yr old son who motivates me in ways perhaps my peers would not.  I’ll be darned if I’m going to let my kids see me quit!  Would I slow down and cop out on a friend running with me? Yes, sadly, the odds are much greater.  If my little squirt is determined to run his first road race with me, I know I can’t let him down.  He has stuck right by my side during our first few 1 mile runs and I hope to keep you posted on how we progress in the coming weeks. If those little legs can do it, so can I!

Think before you plunge!

Whether we want to face it or not, Halloween is the real kick-off to the holiday season and Halloween is now upon us. Whether you consider yourself to have substantial willpower or not, this is the time of year when eating seasonal confections and festive meals become social events, often sabotaging all the hard work you put into your fitness plan the rest of the year. While people tend to blame the month of December as being the month where they gain a few pounds, it truly starts in October, with those little ‘fun size’ candy bars hanging around at the end of the month. That being said, here are some tips to reduce your chances of negating your good efforts.
We all know that retailers start putting seasonal items out earlier and earlier every year. While it’s tempting to be prepared early and stock up on bags of candy and those ‘bite size’ bars for your trick or treaters, hold off on bringing the candy into the house! I’ve never seen a store run out of candy, so by waiting until Halloween is closer, you are not gaining anything special that will disappear from the shelves, but you WILL be making it all available to you when you have a craving for a ‘little something sweet’ . Somehow, those smaller sized bars seem easier to rationalize and leave us feeling much less guilt. The reality is that even two of these small candies are two more than you usually have, and will catch up to you eventually. If you plan to indulge in Halloween sweets, approach November with a plan to add some extra time to your workout to keep a balanced approach to your health.

Substitute Sweeteners where possible

Try to use healthy substitutes in baked goods. Whether you surf the Web and find healthy fruits (and even veggies, believe it or not!) to use in lieu of cups of sugar or condensed milk, or you experiment on your own to find healthier alternatives. Taking some extra time at the supermarket to seek out alternatives (usually located in the direct vicinity of the original higher calorie/fat ingredient) will yield some guilt-free dishes that are still palate pleasing. Think seasonal produce and creative ways to use it rather than seasonal desserts and giving-in to your sweet tooth.
Continue to drink plenty of water during the holiday months. With cooler weather, no matter where you live, it doesn’t seem as easy to remember to hydrate during this time compared to summer months. Drinking water will maintain your metabolism and the assimilation of nutrients, also keeping your hunger at bay as you pass by that dessert table.
Don’t forget that while the holidays are a time of celebration, too many libations will add up in the way of calories; something we all tend to overlook when it comes to analyzing our dietary intake. Mixed drinks often hold a lot of sugar, as do seasonal beverages like hot buttered rum. So while you may be thinking back on a bad week where you gained a few pounds, scratching your head as to how salad, fresh fruit and sensible eating caused you a weight gain, think back to how many glasses of alcohol you may have had at that last holiday party and you’ll find your answer.

C

While some of the seasonal treats we like to partake in only come around during the holidays, make this a time when you also commit to maintaining your good health (or starting a health plan, if that be the case) in the coming new year. Most of all, make the holidays a time to celebrate friends, family and all that you have to be thankful for, including the choice to live a healthy lifestyle.

Even on a treadmill, proper shoes are essential

If you work out at a gym and opt to use the weight machines, DO make an appointment with one of the trainers to go through each machine with you. Many times there are plenty of people on staff where an appointment may not be necessary, but someone can go around with you and show you the different settings you may not even be aware of. Something as ‘small’ as not adjusting the seat to your own height will completely change how the exercise is done, most likely causing you frustration and possible injury. Also, a trainer can give you an idea of how heavy to start off, or ‘where you should be’; more weight does NOT always yield better results and will only cause you to be sore and more likely to quit! Up your reps before you increase the weight you’re lifting and be sure to see a gym staffer with any questions.
Running is great and provides an excellent outlet after a rough day at work, while allowing you to be ‘out and about’ your local area. Again, the biggest thing is to stretch a good 10 minutes prior to your run, and make sure you have properly fitting running shoes on. Running doesn’t just require ‘sneakers’; there are too many to choose from and if you think it will be no different to run in tennis shoes or walking shoes, think again. They are not meant for running; you need a strong, yet flexible sole with an appropriate amount of cushion and shock absorption. Be sure when you shop for sneakers, you tell the salesperson you are specifically looking for running shoes since some are even styled to have the look but not the benefits.
If you choose to enjoy the outdoors, whether running or hiking in the woods, wear reflective, light colored clothing. Out on the road, you want to be seen, and if you’re in the woods, the last thing you want is to be mistaken for a deer on a beautiful fall day. Even an orange bandana or the like will help. Running wooded trails makes for a nice relaxing activity, but I can absolutely say from my own experience, watch out for any roots exposed on the trail! This goes for hiking too; many a hiker has slipped on a wet root on the decline only to find themselves immediately knocked to the ground before they knew what hit them. Don’t let this be you; the potential to fall and hit a rock, or twist an ankle is too great. Take it slow on the decline, no matter what the weather, and keep it at a steady pace going up, with rest stops along the way.

Don

Lastly, I can’t stress enough the importance of drinking plenty of water while exercising; your body is being depleted of important electrolytes and is losing water like crazy! Hydrate those cells by keeping a water bottle on hand and drink plenty of water once you’re home as well.
Taking the time to give a few simple considerations some thought before exercising will keep you safe, injury-free and motivated when you see the results of all your hard work!

It has been estimated that Americans spend approximately $50 BILLION on the best diet programs each year.  My first question of course, is where the heck all this money is coming from, but then of course to get to the ‘meat and potatoes’ (pardon the reference) of the issue, isn’t this a lot?  One has to question the effectiveness of the best diet programs, since logic would indicate that people are obviously trying more than one program.   $50 billion spent on the government level makes me feel sick enough, but to think that average citizens are spending their hard earned cash, especially in this economy, is downright unbelievable.    

Before I even sat down to write this piece, I knew exactly the way I feel about the cost of the best diet programs and the ramifications of how the cost combined with non-guaranteed results, feels.  Rather than just writing this based on my own experience, let’s take a look at an example; one most of us are familiar with.  No matter where you live, chances are you either drive by a local Jenny Craig location or you see/hear the commercials every day.  Most notably, Jenny Craig got a big boost in business and reputability when celebrity Kirstie Alley lost so much weigh on the system.  It was inspiring to see the monthly updated commercials touting Kristie’s progress, causing women and men alike to jump off their couches, bypass the stop at the McDonalds’ drive-thru and head directly to Jenny Craig so that they too, could start shedding the pounds.  The sad thing is that Kirstie Alley is now being featured on every gossip mag out there, being exploited and ridiculed for all the weight (plus some) that she gained back.  In this case, the diet plan obviously worked (along with the personal trainer she could afford to work out with for hours each day), but the diet program was not effective for long-term weight loss.

I myself have tried the best diet programs such as NutriSystem, Weight Watchers, Diet Workshop, SlimFast, Dexatrim, TrimSpa, I’ve been prescribed Meridia, and I’ve done the cabbage soup diet, the Atkins Diet, The Zone and the South Beach Diet.  How much money did I contribute toward our $50 billion?  Probably more than I could afford now that I think about it, but such is the beast of desperation when you feel trapped inside a body you never intended to be in.  While each of the programs I’ve referenced each has their own merits (obviously, or they wouldn’t still be in business), I will say a few of them gave me a jump start toward the weight loss I eventually achieved.  In the end, it was good ole fashioned ‘reduce the portions and increase the exercise’ that helped me shed over 85 pounds.

Everyone is always looking for the silver bullet; the magic pill or best diet program where you pay your money and they will take the weight off FOR you.  I’m here to tell you that the only person that can do that is a plastic surgeon and even HE sees people put the weight right back on after sucking it off their hips and thighs.   While it may be a slower process, it’s my opinion (and I realize it’s my opinion only, so feel free to comment if you feel differently) that diet programs are NOT worth the money.  Many of them have you eating unnatural, processed, dehydrated foods that you must purchase from them, when your body is meant to have fresh whole grains, fruits and vegetables. Do yourself a favor… the next time a NutriSystem or Jenny Craig commercial comes on, hand someone else your checkbook and insist that they do NOT give it back to you until the urge to run out and join these programs has passed.

Now go find yourself a fresh, healthy snack and drink plenty of water! And by the way, I’m sure the dog needs a good long walk too.

An Iicredible workout with fun people

First of all, for those considering starting a spinning class, or those not familiar, you ARE in fact, on a stationary bike and there is a motivational instructor to lead the class through a series of exercises that work the major muscle groups and muscles you probably didn’t know you had as well. Even if you have bad knees and think biking will be tough on them, there are ways you can adjust the bike, seat and resistance (ask your instructor for help prior to class time) where any affects should be minimal, if at all. The spinning classes are generally accompanied by some real loud, fast music, so if you’re not a lover of some heavier rock or even some metal, there may be a ‘slower’ class that incorporates music more your speed, as well as slower motions. There’s a lot of standing up, sitting down, hovering over your seat and altering your resistance levels, so be prepared to move around much more than you may first think.
So in I walk, already breathless from running from parking lot to gym, up the stairs to the spinning class room, thinking I was late. I purposely chose a bike against the back wall so no one had to face the possibility of watching me fall off the bike or suffer some unfortunate accident; let’s face it; if it’s gonna happen, it’s gonna happen to me. It’s 9:15am and Metallica is blaring from the speakers in the darkened room (why they typically keep it dark in spinning classes, I’ll never know since the experience is anything but soothing…) Now I’m on my bike, behind an attractive woman in her 60’s (maybe even 70’s but she was so fit it’s hard to say), thinking I can probably keep up with her and she looks like she knows what she’s doing. She helps me adjust my bike height and then says “you think you’re ready for this?” and gives me a wink. Oh no, I’m thinking this can’t be good.
The instructor came in shortly thereafter, with the happy, springing jog of a high school cheerleader, clapping her hands and asking us if we’re ready to Psycho Cycle. Psycho Cycle? (whimper…) guess I didn’t read the NAME of the class… just that it was a spinning class. Darn. There’s no turning back now. All the bikes are full and we’re told to start pedaling for warm-ups. Let me just say here and now that the ‘warm-up’ was what I would have felt comfortable pedaling the whole time, and I have very muscular legs. Soon, the music transitions to a techno beat and we’re pedaling our hearts out, told to increase the resistance. Then we’re pedaling while standing up for 6 turns around, then down for 6 turns around, then up and down every 3rd rotation, then before I know it, it’s up a rotation, down a rotation and had I not been the one doing the work, I would have thought I was on some crazy amusement park ride. Next came ‘hovering’, being back far enough so your bottom is hovering just over the seat of the bike; the more you lean back, the more you feel it. This was described as one of the more difficult spinning class exercises, but I actually found it quite easy; guess all that work on the quad machines and strengthening my hamstrings has served me well.

Typical Spinning Bike

Now for the ‘psycho’ part… (thank goodness it was optional) we had to pedal like mad for 3 minutes on a high resistance, then jump off our bikes, sprint a lap around the indoor track (which is just outside the doorway), stop in the hallway and do 10 jumping jacks followed by 10 squat thrusts, then 3 more minutes back on the back, run, jump, squat, ride… you get the idea. Yeah, whoever names the spinning classes knew what they were doing with that one! I tried the full regimen once and barely made it back to my bike. Oh yeah, and I almost forgot to mention, the 70ish woman in front of me? Barely breaking a sweat and doing the whole thing like an Olympian in full makeup.
I have to say, the one hour really DID fly by, the instructor kept things interesting, the music was really great and although I got an intense work out, I will definitely go back again for another ‘psycho’ Spinning class adventure.

** For those of you that are experts on spinning, please feel free to comment about other important  facts such as equipment, etc, in order to help those of us who are just thinking about starting spinning.

Take the stairs

Ever have one of ‘those days’, where it’s not enough that you had a chaotic morning at home, heavy demands at work, you spilled coffee on your shirt, then you found out your bank account somehow got overdrawn? Sure, we all have, but did you know that its days like this where fitting some cardio activity into your day can be particularly beneficial? While a day like this may make you FEEL like you’ve already run a marathon by lunchtime, take a step back and make an effort to work off some pent-up steam.
Whenever presented with the choice, no matter where you are, opt to take the stairs! If stairs aren’t ‘your thing’ and you find yourself becoming winded, take your time but keep going at a steady pace. Over time, this will become a much easier task, give your quads a great workout, get your heartbeat right into your target zone, and you may even see the added benefit of some lift in your derriere. When I first started taking the stairs in lieu of the elevator at work, I’ll admit it wasn’t easy but within just a few short weeks, I could engage in a normal conversation going up multiple flights, didn’t have to rest on a landing any longer, and even found myself taking it to the next level and taking two steps at a time as I jogged up to my office. As with any other exercise, it’s all about conditioning; the more you do it, the easier it will get.

Walk across the parking lot

Another way to sneak in a bit of additional cardio time in your day is to resist the urge to pull into a ‘prime’ parking spot at the mall or your local supermarket. As a culture, it seems we are conditioned to seek out the best place to park our cars, allowing it to become a game that I’ve even seen turn into road rage as two drivers battle it out for the same spot! Whether you have the newest sports sedan (seems those are the only ones that prefer to park out in ‘no man’s land’ where their car is less apt to be damaged) or a 20 yr old beater, go ahead and park out in a spot that is furthest away from the entrance. You will rack up some additional steps on the pedometer for the day (you ARE wearing a pedometer, aren’t you??) and if you run your errands ‘briskly’, you’ll get your heart pumping in no time.
Use your lunchtime to take a walk, even if just around your office building or the surrounding area outside. Keep a pair of extra sneakers at your workplace to make it easier and have no excuses for not taking your daily walk; it will get your heart pumping, burn some calories from all those office treats that are always being dangled in front of you (that you are hopefully politely declining on a majority of the occasions) but an afternoon mid-day walk allows you to clear your head and return to your job feeling refreshed with a lower stress level. Try it once and you’ll see exactly what I mean; it’s amazing the benefits you feel from taking just a 15-30 min ‘timeout’ to do something good for yourself.

What dog doesn

Take your dog for a walk! There isn’t a dog on the planet that ever gets sick of being walked and the benefits to you are obvious. What’s better than bonding with Man’s Best Friend while getting some exercise for both of you?
Join an exercise class, whether it is a formal class at your local gym, or a runner’s club, a biking group… anything that will help keep you accountable for getting some cardiovascular exercise in your day. Working out with others is motivating and keeps you honest, providing opportunities to make new friends that may be in the same boat you are. It’s good to hear someone else say the dog threw up as they were headed out the door on the way to work and they spilled coffee on their shirt before they even arrived at the office.

Ways to get healthy on a budget…You Can’t Afford Not To

I know in the past I’ve written about how to eat healthy on a budget, which is a struggle for many people, but in today’s economy, it is also tough for many of us to afford belonging to a gym, investing in fitness equipment or purchasing diet programs.  For those that don’t know, I myself am a single mom with very limited income since losing my job last December, so I speak from experience when I say that there ARE ways around financial limitations when it comes to working out.  Just DON’T allow the budget to be an excuse as to why one can’t get (or stay) fit.  A family can also be eating healthy on a budget. There are so many options out there and while I’ll touch on a few, the possibilities are endless, so try to keep an open mind and think creatively, you may surprise yourself with what some ingenuity can come up with!

We all choose different approaches when it comes to exercise and eating healthy on a budget, but for me, going to a gym has always been my preference for keeping fit.  I am a competitive person, so when I see a 60+ year old leaving me in the dust on the elliptical next to mine, it’s ‘game on’ in my mind!  For those of out there that have ever dealt with depression, like I have (if you’ve ever lost a job, you know what I mean), belonging to a gym gets a person out amongst “the living” and provides an outlet for anxiety, releasing endorphins and serotonin that will help fight off the depression that drags one down.  However, when a job is lost, how can a single mom afford to pay the membership, let along be eating healthy on a budget?  This was a big concern for me, knowing how much my kids love our local YMCA and how much we gain from hanging out there on a routine basis.  One day, not too long after I found myself scouring the job ads, a friend suggested that I apply for financial aid through the Y, allowing us to continue our routine.  What a revelation!  While I’d made charitable contributions in the past to the Y Scholarship Fund, I had no idea I would ever be the one to have to use it.  Good example of karma at its best, don’t you think?  The application was very simple and I just had to show proof of income (my unemployment verification) and within a week or two my letter arrived in the mail saying the kids and I were approved for full membership! In addition to eating healthy on a budget we were able to get fit on a budget as well.  It was like someone handed me an early holiday gift.  If you don’t have a local YMCA, ask about financial assistance at a local gym; it’s not something that is highly advertised obviously, but there are plenty of generous members out there who are willing to give the gift of health to those in need.  I never thought I’d be one of them, but I’m glad I paid it forward in this instance, and once I’m back on my feet again, I do plan on giving annual donations to the YMCA.  The gym may also have opportunities to volunteer to help out at the facility in exchange for a reduced membership rate. 

If working out at a gym seems intimidating, or you just would rather not be around crowds, really look for ways to get the body in motion; ditch the car for a weekend and only walk places you need to go, hike the woods with a camera (one never knows what they will find), swim at a local beach or lake, play tag with the kids in the backyard… the list goes on and on. Eating healthy on a budget is only part of an overall fitness routine.  When my kids were babies, I would use them as weights and they thought it was fantastic fun while it was giving me an additional workout to have them lying on my chest while I did sit ups or gave them ‘airplane rides’ on my legs.  No kids? No problem.  Use cans of vegetables for light weights or gallons of water for heavier ones.  Take the stairs whenever there is the choice and don’t put off reaching up high and getting a good stretch while cleaning those cobwebs from the corners of the living room.  Gardening is also good exercise, particularly if a person older or have health problems that may preclude them from more aggressive workouts.  Reaching and bending for those weeds works major muscle groups and benefits health while also providing much joy as the garden blooms. Financial hardships can hit anyone at any time of there lives, but it is possible to be eating healthy on a budget and keep one’s spirits and activities up as well.

Don’t let the economic crunch or any personal situation deter you from getting in some daily exercise; a person will feel energized, more alert, happier, and you’ll see results at the next checkup. In these uncertain economic times eating healthy on a budget or getting fit on a budget is still possible.   You can’t afford NOT to.