Fitness: A Journey Not a Destination

The Fat Girl in the Mirror

2012-01-26T06:53:00.001-08:00

I won't pretend to know what it's like to be 100 lbs overweight, but I do know what it's like to look in the mirror and not recognize the person looking back. It was during my first pregnancy when a combination of taking the phrase "eating for two" a little too literally and retaining what seemed like gallons of fluid caused me to swell up like an inflatable balloon and gain 50 lbs. It might not have been so bad had I not overheard the whispered comments of concerned relatives or had to endure the endless questions about whether I'd been tested for toxemia. (Yes, I had, no I wasn't!) Instead of looking in the mirror and rejoicing about the life growing inside of me all I could do was stare at the stranger, the sad, heavy girl who appeared one day and wouldn't go away.

I couldn't have been more disappointed when I stood on the scale for the first time after my son was born by cesarean section and saw that I'd only lost 12 lbs. More than half of the weight was the baby. I shuffled back to my hospital bed feeling defeated but at the same time motivated to get those pounds off and welcome back the girl I'd been before the pregnancy. While the doctor said no exercising for 6 weeks there was no reason that I couldn't lose weight by watching my diet, or so I thought. On Thanksgiving day, 4 weeks after my son's birth, I hadn't lost a single pound. Talk about discouraging. Eventually, by working out religiously 7 evenings a week I was able to finally say goodbye to the stranger in the mirror.

While it was a relief to say goodbye to the big girl in the mirror, I'll always be grateful that I met her. She taught me compassion. She taught me that words hurt, even the hurtful ones that came after the weight loss. "I was so worried about how big you got." or the lighthearted "My daughter called me yesterday and said, 'I'm retaining so much water, I look like Karen.' " made me recall the pain of feeling less of a person because of my size. You never really get over the hurt that insensitive comments cause.

No, I don't know what it's like to be 100 lbs overweight but I do know what it feels like to be the fat girl in the mirror.

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Getting Comfortable Being Uncomfortable

2012-01-23T05:45:00.001-08:00

The clock this morning said 6:33; my alarm was set for 6:50. The wind, howling like a pack of feral cats, hinted at the frigid temperature outside. In 17 minutes the alarm would blare and I'd have to leave the warmth and comfort of the cocoon that was my bed. How easy it would be, I thought, to slip my arm out from under the comforter and click off the alarm, drift off to sleep, let the day ahead wait for me this time. But I knew from experience that strategy would backfire. I'd sleep for two more hours, wake up groggy and spend the rest of the day playing catchup while simultaneously beating myself up for wasting precious time. In this case, sacrificing comfort was the right choice.

On a journey to lose weight or maintain a healthy lifestyle, disciplining ourselves to make choices that are sometimes uncomfortable is a lot like forcing oneself to get out of bed on a nippy winter's day. Choosing the comfortable route will give temporary pleasure, but it's guaranteed to eventually come back and bite you directly in the tush. Generally, rides on the comfortable path are short ones that lead to dead ends. The pleasure you get from eating those extra cookies or skipping a week's workouts in favor of a date with your remote control can end abruptly when you see the extra pounds on the scale or you are unable to zip your favorite pair of jeans.

I got out of bed at 6:50 when the alarm went off. The room felt chilly and I was still a little sleepy. I slipped on the cozy robe my husband bought me for Christmas last year and opened my bedroom door. My little Murphy, our 10-year-old pug, was waiting outside my door excited to see me. Seconds later the door to my daughter's bedroom opened and she came out, dressed and ready to leave for school. "Hey mama" she said with a smile as she bounded down the stairs in a hurry to warm up her car. It was worth getting out of bed to see those sweet faces, my reward for doing something that was a little bit uncomfortable.

Anything worthwhile requires getting comfortable with discomfort.

Quick and Easy Hummus

2012-01-20T05:00:00.000-08:00

After my last post I had a request to print my hummus recipe. This recipe came from Najah Joseph, the owner of a local restaurant. If you've ever paid $5 for an itty bitty container of hummus from the grocery store you'll never go back after trying this. It's simple and takes only about 10 minutes using a regular blender. Best of all, it makes a huge amount of hummus, enough to take to a party and still have some left over for yourself.

Najah Joseph's Hummus

19 oz can chick peas
1 garlic clove, minced
Pinch of salt
1/2 c. tahini sauce
1/2 c lemon juice

Drain half the water from the chickpeas. Put peas with remaining water and garlic into blender. Blend until you have a smooth puree. Add tahini and blend again to mix well. Add lemon juice and pinch of salt and continue to blend until smooth.

When serving, spoon hummus onto a flat serving dish and pour 1 tablespoon olive oil over. Do not stir olive oil into mixture. (I skip this step as it is delicious without the extra fat and calories.)

Notes:

Tahini sauce, also known as sesame paste, is available in the international food section of most grocery stores.

Try adding hummus to a pita filled with veggies, use it as a substitute for butter or cream cheese on a bagel thin or use it as a dip for fresh vegetable slices. It's a good way to add a little extra protein to your meals or snacks.

Meal Planning that Works for You

2012-01-19T05:00:00.000-08:00

Successful weight loss starts with meal planning and prepping.

A few years back I ran into a friend in the produce section of the grocery store and she showed me her detailed shopping list. As a busy working mom she said that she planned out her meals for the week then made a list of each ingredient she'd need before heading to the store. I was in awe of her organizational skills. She found the system that worked best for her family and it helped make evenings less stressful in their household.

While my friend's plan was a success for her family, it wouldn't work as well for mine. Because my kids both work a few evenings a week and my husband regularly has evening meetings, it's pretty rare that we all sit down for meals any more. What works best for us is having the makings for healthy meals available so that we can eat whenever it's convenient.

My daughter's favorite, Greek salad, is something you'll find regularly in our frig.

As I mentioned in this post Sunday afternoon is the best time for me to get meals ready for the week. If my kids aren't working or with friends they're usually quietly finishing up their homework. My husband can usually be found watching whatever game is on that afternoon. I have the kitchen to myself. I hunt through the pantry, freezer and refrigerator for whatever ingredients are left over from the week that I can prep then to make whipping up meals less time consuming later. Generally, I spend less than 90 minutes a week doing this. This week I clocked in at 1 hour and 15 minutes. Besides the salad pictured above that short time was enough to do all of the things mentioned below:

Make a huge container of hummus and chop up red peppers and cucumbers for dipping.

Saute a large bag of spinach with a small amount of olive oil and garlic.

Section two large grapefruit

-Hard boil a dozen eggs

-Clean and prep a batch of green beans that can be steamed or roasted later

-Peel and chop a cantaloupe

-Clean and chop two bunches of celery

-Slice an orange to add to a pitcher of water (the most effective way I've found to get my kids to drink more water.)

The whole wheat pita on the left (below) could be filled with the Greek salad and a little hummus for a grab-and-go meal. Ditto for a couple hard boiled eggs and some veggie sticks. The grapefruit is a family favorite to eat with any meal of the day. Hummus and veggies are a great snack as is a bowl of cantaloupe. Having the green beans prepped and the spinach ready to reheat for side dishes leaves just the preparation of an entree-something as simple as baked chicken for my meat eating family or a simple pasta dish or tofu for vegetarian me.

Not shown above is the frozen blueberries, strawberries and raspberries that my daughter loves to throw in her after-school smoothies. She uses soy or coconut milk and Greek yogurt to give it a richer taste.

This is the system that works best for our family. It might not work for a family with young children involved in weekend sports or individuals who spend their Sunday afternoon at a house of worship or with extended family. Regardless, if you can create a system and find the time to carve out for meal planning each week your chances for successful weight loss/maintenance becomes increasingly more likely.

Have you developed a meal planning system that works for you?

P.S. Prepping once a week saves time on clean up too!

Speak Up or Shut Up?

2012-01-17T05:00:00.000-08:00

Experts in the area of etiquette state that the only time it's appropriate to correct another person's grammar is if said person is a child and you are his or her parent or teacher. But what about advising someone who has wildly erroneous ideas about what types of food or exercise routines will bring about better health or weight loss?

Before you answer, consider these real scenarios where I kept quiet but inside my head I was saying, "Oh honey...really?"

-Individual whines about inability to lose weight but orders the largest steak on the menu and gobbles down every last morsel along with loaded baked potato. Statement is made that it's a reward for 30 minutes on the elliptical machine earlier in the day.

-Individual has been on one unsuccessful "diet" or another for the past 13 years and just finished describing the diet cookies that Woman's Day magazine claims will help her lose weight.

-Individual states that weight gain is the result of friends' invitations to go out for meals several times per week.

-Individual beams with pride over choice to give up regular lunch of burger and fries and replace with two granola bars.

-Individual has gained weight while on an exercise routine that consists of walking on the treadmill while reading a magazine.

-Individual expresses frustration over steady weight gain while staying vigilant about diet. Is observed on several occasions using two scoops each of powdered coffee creamer and sugar in coffee and slathering copious amounts of mayonnaise on sandwiches. Note: Individual's freezer is never without at least two half gallons of full fat ice cream.

My theory is that etiquette pros would advise me to listen without comment or suggest that the individual seek the assistance of a professional.

What say you? Is it ever okay to give unsolicited advice? What about asking a leading question that could get the person to view their situation from another side?

You Can Lead a Horse to Water...

2012-01-15T06:28:00.001-08:00

I could hear the frustration in my friend's voice as she described to me an argument she had with her husband. Apparently he was quite exercised over the amount of money she had been spending weekly on groceries. He picked up the grocery list she'd prepared for the week and started reading: Red peppers, romaine lettuce, whole wheat bread, organic blueberries...He told her that she was selfishly buying only things that she'd be eating and not considering his needs. He turned the paper over and made his own list of four items: White bread, Beef-a-roni, canned beans and hot dogs.

What made my friend feel defeated more than anything was the fact that her list was a reflection of her desire to help her husband. You see, recently her husband's cholesterol levels were tested and shown to be sky high. When his doctor warned him that if he didn't start exercising and eating right he'd need medication her husband curtly replied, "Just give me a prescription."

Maybe next time her husband complains about the money being spent on food, real food, she should point out that his prescriptions, visits to the doctor and hospital bills for the bypass surgery he'll ultimately need might put a dent in their savings too.

Paula Deen the Next Healthy Lifestyle Advocate?

2012-01-14T05:02:00.001-08:00

Via PaulaDeen.com

It's been rumored that everyone's favorite butter-loving cooking show hostess will soon announce that she suffers from Type II diabetes. Could this be an opportunity for Ms. Deen to find a second career as an advocate for making healthy lifestyle changes? With her larger-than-life personality and contagious laugh you can't help but take notice when she's on the screen.

A clue about what message Paula Deen will be sending in the future?

Paula Deen is in a unique situation where she can influence a great number of people and lead by example using her show as her stage. Will she be ditching the sticks of butter in favor of olive oil? Will baking and grilling take the place of deep frying in Paula's kitchen? Is there a low-fat cookbook in Paula's future?

Will scrambled egg white omelettes be taking the place of bacon burgers served on glazed donuts at Paula's next brunch?

Only time will tell if Paula Deen will find a second career as The Food Network's next healthy meals hostess.

Do you think fans would tune into a show called "Paula's Healthy Kitchen"?

*It's been rumored that Paula Deen has already penned a deal with a drug company to act as a spokesperson for a drug to treat her condition.

Anticipate then act

2012-01-10T05:00:00.000-08:00

My first after school job was hostessing at a local steakhouse. It was your basic cafeteria style restaurant where you make your way down the line and carry your meal to the table on a tray. When I was hired I was pretty confident that I could do the job with my eyes closed. How hard could it be to greet the guests in my station, check in to see if their meals were prepared to their satisfaction and do a couple loops back to refill drinks. By my third week on the job I was quite satisfied with my performance, the job was a breeze. Even on the busiest of Saturday nights I found time to make the occasional pit stop in the kitchen to flirt with the cute dishwasher. But my arrogant attitude quickly changed when I received my first employee review.

Much to my shock and dismay, the manager assigned to review my work performance didn't quite agree with my assessment of the quality of my work. In so many words he told me that while I wasn't a slacker I was missing the ability to anticipate what the customer might need to make his or her visit more pleasant. He gave me a few examples. For instance, he suggested that sometimes guests are enjoying a conversation and let their coffee get cold before consuming even a quarter cup. An exceptional hostess would notice that her guests had been sitting for 20 minutes without a warm up and offer to bring a couple fresh cups. When families with small children arrived I should automatically bring extra napkins for the inevitable blobs of ketchup that needed to be wiped from little faces. It was a humbling experience, but his constructive criticism taught me that providing a guest with an excellent experience is a function of how much you anticipate their needs.

Let me explain why I shared this anecdote. The scenario that happened to my 17-year-old self is a good analogy for how we can achieve success in our efforts to arrive at a healthy weight, progress in our level of fitness or develop healthy eating habits by anticipating situations that might lead to a less than optimal outcome and being prepared to act. Let's say that your goal for losing weight in 2012 hinges on your ability to workout five evenings a week and prepare all of your meals at home instead of relying on take out, have you considered how you'll stick to the goals if you have to work late or will be out of town for business or pleasure? What measures will you take to succeed when you're invited to a party where the menu might not include many healthy options? How would you manage fitness if you twisted your ankle and couldn't get in a power walk or jog?

When you commit to changing some aspect of your lifestyle you have to be prepared for the unexpected. Resolving to eat healthier and move more often may prove to be easier said than done. After all, life has a way of throwing a monkey wrench into even the best plans. The good news is that taking a proactive approach to avoid minor roadblocks along the way gets easier the longer you're traveling on a path to a healthy lifestyle. You begin to come up with solutions the more often you encounter a situation that interrupts your routine. You learn that keeping the pantry stocked with the fixings for some simple dishes to take to parties will help you avoid the chili cheese dip at the Super Bowl party. You keep an eye on the class schedules at the gym to see if you can fit in a morning workout to make up for the one you missed the night before. You buy a set of light weight exercise bands for tossing in a suitcase in the event that a last minute trip pops up.

Inevitably there will be situations that arise that will challenge your desire to eat right or get enough activity into your day. The degree of success you achieve in your efforts to make lifestyle changes is proportional to the thought you put into preparing for the unexpected.

The Vegetarian Project

2012-01-09T05:00:00.000-08:00

Via Strictly-Vegan.com

It has been about 10 years since I read Fast Food Nation, an in depth look at the fast food industry with a heavy focus on the beef industry. Memories of what I read about the process of slaughtering the animals that ultimately become our burgers and steaks still causes a near Pavlovian response whenever I go past the beef section at the grocery store. (I'll spare you the details so as not to thoroughly gross out anyone who would still like to enjoy a juicy burger once in a while.) I even experimented with a vegetarian diet after reading the book. After a steady diet of veggies, fruits, beans and "fake meat" I pronounced my experiment a failure at the 3 month mark and moved back to the world of omnivores.

I was always a smidge disappointed in myself for not giving the vegetarian lifestyle a better chance. My problem was that I didn't do my homework. I didn't look into all of the healthy alternatives to meat, you know, the ones that aren't found in the frozen/processed food section. In late September of 2011 I made a decision to give it a second try, but this time I put some time into researching what I should and shouldn't be eating. I read several books on the topic and borrowed some vegetarian cookbooks from the library. I looked at vegan websites and blogs, cooked some vegan recipes and talked to a few long-time vegetarians before making my final decision. The first week of October the experiment began again.

Now that I'm at the 3 month mark again I thought I'd write a post about my experiences, both pro and con, and what I've learned up to this point.

Pros

-(Let's just get this out of the way) Regularity is not a problem.

-I immediately started feeling "lighter" and didn't experience that heavy feeling I sometimes get after eating certain entrees.

-My skin looks clearer and smoother.

-PMS symptoms were lessened. (Not gone completely but the wrath of Karen was much less pronounced this month, thank you very much.)

-My weekly grocery bills are about $20 lower since I'm no longer purchasing as much meat and using lower cost sources of protein.

-It forced me to be more aware of the protein content in the foods I was consuming.

-As a person who doesn't relish time spent in the kitchen I was more eager to try different recipes rather than the same repertoire of 8-10 entrees I usually fix. (Part of that could be the newness factor.)

-I was able to find a vegetarian choice at every restaurant I dined at during the 3 months, even a steakhouse. (See the con's section)

-Learning how easy it is to make black bean and split pea soup was a pleasant surprise.

-My energy level is off the charts.

Cons

-No weight loss (But no weight gain either, I guess that could be a positive too!)

-Not all cities are created alike when it comes to vegan-friendly dining.

-Reaction of others when you tell them you're vegetarian. (Translation: Some people felt the need to defend their choice to eat meat and I felt as though they thought I was judging them. Not so.)

-The selection of vegetarian entrees is pretty small at most American restaurants. You're often limited to items that contain little protein like salads, soup or pasta coated heavily in sauces or butter.

-Insults to your intelligence from people who ask if you know that you're going to have to watch your protein intake. (That got on my last nerve.)

-Not all vegetarian meals will appeal to every family member. If you are the family cook you must be willing to fix a separate meal for yourself.

-There is virtually no decent vegetarian choice when fast-food is your only option. (Although there's no decent choice for meat lovers either!)

What I learned

-Ethnic restaurants are a good choice when dining out. Asian and Lebanese restaurants are especially good.

-Not all protein is created equal. The faux meats in the freezer section contain preservatives just like its neighbor, the Hungry Man TV Dinner.

-Vegan cheese is apparently an acquired taste. If eating dairy doesn't bother you it might make you consider staying on a vegetarian diet for a longer duration.

-When invited to dine in someone's home it's a good thing to let them know you're limiting yourself to a vegetarian diet and offer to bring your own dish or one to share.

-It is entirely possible to gain weight on a vegetarian diet if you're consuming large portions or limiting your protein consumption to high calorie/high fat sources like cheese.

-Most Americans get more than the daily recommended amount of protein in their diets. There is quality protein in Greek yogurt, vegetables, whole wheat breads and pasta, beans, peas and legumes and plenty of other non-meat sources.

-While you may become BFF's with your container of Bean-o in the beginning you body will eventually adjust to the addition of more beans. Be patient, it won't happen overnight.

Conclusions

When I started the vegetarian diet I planned to reassess my choice after a period of three months. Since my experiment started and ended just before and just after the holidays I was busier than usual and didn't spend as much time as I might otherwise have looking for recipes and reading more about the lifestyle. I was eating a lot of raw produce, salads with beans and other sources of vegetarian protein, Greek yogurt and homemade soups. While I found these foods satisfying I was getting a bit bored with the monotony of eating the same dishes so often but I hung in for the 3 months.

To break up the monotony of eating only vegetarian I considered adding chicken and turkey back to my diet one or two meals per week. However, I changed my mind after consuming a portion of the roasted turkey breast that I prepared for my family this past Thursday evening. Within 30 minutes I felt like I'd swallowed a brick. That "heavy" feeling was back. Over the next hour my stomach started feeling mildly nauseous and the heavy feeling persisted throughout the evening. I assumed that my body wasn't used to digesting animal protein that way it did 3 months prior and that that type of reaction would subside if I continued to consume meat on a regular basis.

Final conclusion: I'm sticking to the vegetarian lifestyle for the time being. As both an animal lover and a health enthusiast it's a lifestyle that I can stand behind.

The 10 minute way to improve your chance of weight loss success

2012-01-06T05:00:00.000-08:00

*As so many start the new year with a desire to make healthy lifestyle changes I will be referring back to some of my old posts that deal with common issues that can stand in the way of weight loss success. This post contains links to two of my most often viewed posts.

The new year has arrived and you're committed to making 2012 the year you lose those extra pounds. You've stocked the refrigerator with plenty of healthy produce and the pantry has been cleared of all the junk food left over from the holidays. You've devised a plan for getting more activity into your life. But have you left something out, a small element, one that will take you only about 10 minutes but that can be the difference between a successful plan and one that falls short?

Have I got your attention? Good. What I'm talking about is including a 10 minute regimen of stretches to your daily routine. Whether you are new to exercise or have been working out for years, stretching is essential for maintaining flexibility and more importantly, for preventing injury. I cannot stress enough how vital stretching is to keeping your joints supple and pain-free. When we workout we shorten our muscles, placing strain on the ligaments and tendons. This can lead to joint pain. Stretching helps alleviate the strain and resulting pain. Pain and injury are two common reasons that individuals give for not exercising.

Taking 10 minutes to stretch after a workout or at the end of the day will keep your body feeling younger and more vibrant. Once you get into a routine of daily stretching you'll find that walking up and down stairs, bending at the waist and squatting to pick something off the floor won't cause those pesky knee and back aches. Best of all, you'll decrease your chances of injuries that prevent you from getting the activity you need to lose those unwanted pounds.

To get you started please refer to these past posts for more information on the importance of stretching and an easy to follow routine to help you avoid back and knee pain:

Stretch it Out: Part I

Stretching Part II: Knees and Back

Let's raise our glass (ice water only!) to staying pain-free in 2012!

Confessions from the Weight Loss Files

2012-01-04T05:00:00.001-08:00

When I get together with my female friends for girls' night out the conversation never fails to turn to our weight and what can be done to keep the pounds off. Someone might share an idea for a low-fat meal they tried that actually didn't taste like cardboard covered in turpentine. Another friend might tells us about the spinning class that whipped her butt the day before yesterday. There's always talk about the frustration of having a junk food eating husband who gobbles down Cheetos and beer on a nightly basis and never gains a pound. Invariably, someone confesses a secret-a weight loss secret-an embarrassing truth about something wacky she did in the name of weight loss.

You're dying to know hear some of those confessions, right? Would you like to eavesdrop on excerpts from some of our conversations? I'll go to my grave denying that I was the one who uttered any of these confessions:

I once had some leftover chocolate birthday cake in my house that I couldn't resist so I threw it in the garbage can in the garage so I wouldn't be tempted to get a fork and eat the frosting off the cake at the top of the kitchen can.

I've thought about doing that too (see above) but knew I WOULD go to the garage to scrape off the part that wasn't touching the other garbage. It ended up down the garbage disposal instead.

Well, since we're relieving our guilt...sometimes to get me through a workout I picture my new svelte self walking into my class reunion and strutting past all the guys who never asked me out in high school.

I put on my tightest pair of jeans whenever I make my favorite dinner for the family-it makes me feel full before I really am.

Once when I was having a sugar craving I made a box of sugar-free cherry Jell-o and ate the entire thing while my kids were at school.

I try to burn extra calories by cleaning my house as fast as I can. Dust is flying!

I do that too (see above) but I wear ankle weights when I do it.

When a lady at work insisted that I try her homemade chocolate chip cookies I took three, wrapped them in a napkin and threw them in the trash as soon as she walked out of my office.

When I'm home alone I wear a belt around my waist to remind me to hold in my stomach muscles.

I've convinced myself that if I constantly bob my foot up and down while watching television I'll burn a few calories.

I might not eat an entire box of Jell-o in a single sitting, but the other confessions are fairly harmless, a little off the wall, but basically harmless.

Two of those confessions are mine, can you guess which ones?

Find me on Facebook

2012-01-03T05:00:00.000-08:00

Happy Tuesday everyone. I finally got around to adding a Facebook page for Fitness: A Journey, Not a Destination. I hope you'll stop by and "like" my page. You can find the badge on my right sidebar. Even on days when I'm not posting here I'll be sharing tips and ideas for simple ways to stay on track during the new year.

It's the first day back to school after winter break. The kids' vacation is over but mama's is just beginning! Not really, a mom's work is never done. I'm taking the day off from blogging to catch up on some things that didn't get attention during the holiday season.

Hope your 2012 is getting off to a splendid start!

Make it count in 2012

2012-01-02T05:00:00.000-08:00

While I'm not one to make new year's resolutions I do like the idea of choosing a personal motto to guide you through the 12 months that follow. This year my motto is "make it count". Whether it's choosing what workout I'll do on a given day or selecting my meals and snacks I plan to strive to make my choices count.

Choose Foods That are Worth the Splurge

The make-it-count approach is nothing new to me. As a matter of fact, It's what helped me successfully lose the 50 lbs I gained with my first pregnancy. During the three months that it took me to lose the weight (About 25 of those pounds were made up by the weight of the baby and fluid.) I viewed choosing calories like withdrawing money from the bank. If I used too many calories at lunch I'd be bankrupt by dinner. I needed to make my calorie intake count. Would I rather snack on an entire cucumber and a serving of hummus or 14 chips that totaled the same calorie count? For me, the chips weren't worth it. I love hummus, chips, eh, not worth the splurge.

While I was pretty good at making healthy choices I did allow myself the occasional splurge, but only splurges that were worth it to me. What helped me was limiting my splurges to three favorites: A slice of pumpkin pie, a sliver of cheesecake or a high quality piece of chocolate. A couple generic Oreos or a Hostess cupcake with it's plastic-like "icing" and grease filled center weren't splurges that left me saying "That was worth every calorie." Now a piece of Godiva dark chocolate, so worth the calories.

Workout Efficiently

If I were independently wealthy and could afford to have someone run my errands, prepare my meals and clean my house I might have time to workout for 2 hours a day. Even if that were the case I think I'd still choose to work out the way I do, in as efficient a fashion as possible. There are plenty of ways to accomplish this. By choosing to do high intensity interval training on cardio days, combining upper and lower bodies moves in a single exercise during strength training or alternating between upper and lower body moves without taking breaks you can work up a major sweat and finish in a time efficient manner.

I can't tell you how many times I've been at the gym and witnessed someone walking on a treadmill at a speed that is consistent with a warm-up for 60 minutes straight. I've even spied more than one gym member reading while pedaling a stationary bike at a snail's pace. While some activity is better than none, these folks basically wasted a trip to the gym. There's no need to spend your life in a gym if you workout smart.

A final note: Always keep the level of intensity of your workout in mind. Check out this post for more ideas.

2012 has arrived, how do you plan to make choices that count this year?

Why I can't hate The Biggest Loser as much as I'd like to

2011-12-31T05:00:00.000-08:00

Once upon a time I wrote a post about all of the reasons why I thought The Biggest Loser was a waste of time to watch. I felt, and still do feel, that the show gives viewers an unrealistic look at weight loss. Who has time to workout 4-6 hours a day much less pay a personal trainer to coach you through the process? Let's do a little math shall we? If we average the time the contestants work out daily that would total 35 hours per week, basically a full time job. Do you know anyone who could work 2 full time jobs, not to mention raise a family, maintain a relationship with a spouse or partner, socialize...? What about the expense of hiring a trainer for five hour sessions? Even an affordable trainer would change roughly $250/day for that kind of commitment.

Okay, unrealistic aspects aside, I will admit (even though it pains me!) The Biggest Loser does have a positive element that I can stand behind.

Getting to the heart of the matter

If you lined up every person who ever applied to be a contestant on TBL and asked them how they got to where they are you would likely hear the same things repeated over and over. Poor lifestyle choices were a family tradition would probably be at the top of the list. But if the contestants were completely honest the #1 answer would no doubt be that unresolved emotional issues have led to using food as a means of comfort. The Biggest Loser addresses this issue with contestants. The trainers encourage the participants to talk openly about what led them to the dark place that brought them to seek help. It's only when a person admits that they have a problem, is willing to honestly work through the issues that led to the problem and agrees that they need to completely revamp their lifestyle choices that permanent change in the form of weight loss and increased fitness can occur.

You can teach a person about healthy food choices and portion control until you're blue in the face but unless a person knows why they made the wrong choices to begin with they're never going to change. One can learn about the importance of strength training, cardiovascular fitness and stretching but that doesn't mean he or she will automatically include movement into their daily lives. What people really need in order to not just lose but maintain weight loss is a healthy level of self-esteem and a desire to take care of their body because they deserve the best. The Biggest Loser encourages contestants to reflect on the painful events in their lives that have reduced their self-esteem and make changes in their attitudes to correct the situation.

While I don't see myself becoming a regular viewer of TBL I do hope that anyone who regularly views the show and relates to the contestants will be moved to meditate on the reasons why they aren't leading the life that they want. If the show can foster change in viewers and result in a person becoming healthy both mentally and physically than perhaps the show should go on.

What are you thoughts about The Biggest Loser? Have you learned anything from watching that has led to positive changes in your life?

12 Months of Motivation for New Year's Resolutioners

2011-12-30T05:00:00.000-08:00

Res-o-lu-tion-er (res-oh-loo-shun-ear),
Part of Speech: noun,
Definition: One who comes to a definite or earnest decision about

I don't claim to be psychic but I can predict two things with some certainty. One, come Sunday morning gyms across America will be filled to capacity with "New Years Resolutioners". Two, on or around March 1 finding an empty treadmill at the aforementioned gyms will not be a challenge.

Please don't take my predictions as a sign that I have no confidence in humankind. On the contrary, I believe that most people who make new year's resolutions fully intend to keep them. My prediction is based completely on human nature. We are creatures of habit; habits become second nature and make life easier-but not necessarily better. Resolutions involve change and change is rarely simple for that average person. New Year's Resolutioners need constant sources of motivation and encouragement to make the changes they desire.

If you are one of the millions of people worldwide who have resolved to start and stay on a path that will lead to weight loss, healthy food choices or a higher degree of fitness you need to arm yourself with new and ever changing supply of motivation in order to achieve success throughout 2012. I'd like to share with you a few of my tried and true sources of inspiration.

Let the Music Move You

Music has a powerful ability to get people moving. Upbeat tunes make great company when you're working out. Fast paced music is like your own personal trainer telling you not to slow down. Put together playlists of your favorite songs, the ones that never fail to get you moving and listen to them during your workouts. You may even want to reward yourself with a new song for every every third or forth workout so that you will have something to look forward to. I keep a dedicated Ipod Shuffle filled with only upbeat music for keeping me moving during my cardio workouts.

Read for motivation

Keeping a supply of current health-related reading material on hand is one of my favorite ways to not only stay informed but also to stay focused. By constantly reading about new and different workouts and healthy recipes I can't help but get inspired to try new things. I borrow new books and the latest fitness magazines from my local library on almost a weekly basis. (The public library in our area allows users to request items online and contacts the users when the material is available to be picked up.) Having the books and magazines lying around is a visual reminder to stay on course as well.

Make New Friends But Keep the Old

Friends can feel like enemies when you're trying to make positive lifestyle changes. Generally, when we get together with friends there is food involved. Even those friends who eat healthfully during the week may encourage you to share a fat laden appetizer or pour you a second or third drink without even asking if you'd like one. The worst case scenario is the friend who sabotages your efforts by offering desserts or tempting you to skip the gym.

Rather than dump your friends, get proactive. Instead of socializing over dinner suggest meeting for a cup of coffee or green tea, shopping at a favorite mall or watching a movie.

If suggesting alternate, non-food related activities doesn't work with your friends it may be time to find some new friends. Look for activities in your community where you're likely to meet new people who share your attitude. For instance, you could volunteer to help a local charity organize a 5K walk, run or a biking event. Contact your local YMCA to inquire about fitness related groups that you could join. They may be able to lead you to a group training for an event like a triathlon. A few years ago I volunteered to chair a committee for our local affiliate of Susan G. Komen for the Cure Race for the Cure, a 5K Walk/Run to benefit breast cancer awareness. I continue to volunteer for the organization and have learned a great deal about the cause and met some really wonderful people.

Variety is the Spice of Life

Monotony is a sure way to lose your resolve to change in the new year. Regularly trying new recipes and workouts can keep the momentum going. Try before you buy by borrowing fitness DVD's from the library or check out one of the many fitness websites online to find new exercises or fitness routines. Ebay and stores that sell used dvd's are affordable sources for purchasing the dvd's you want to own. (My son found me a used copy of Zumba for Playstation just this week!) There are countless books, magazines and websites devoted to healthy cooking where you can locate recipes for healthy versions of your favorite meals. Strive to try one new exercise or recipe each week.

By finding ways to keep your resolutions from turning into a cause for dread, strive to make them a source for providing opportunities to try new things that excite and motivate you 12 months out of the year. By January 1 of 2013 you may feel like a new you.

Breaking Up with Your Exercise Routine

2011-12-28T05:00:00.000-08:00

A friend once described his roommate and his girlfriend as being in "one of those new relationships", you know when everything is rainbows and sunshine and you can't get enough of each other. Each day you spend together you learn something new about the other person, there's always a fresh experience to share or an anecdote about his or her life that's new to you. Slowly, as all relationships do, things start to change. What was once a relationship filled with excitement has become, dare I say it, b-o-r-i-n-g. You start to wonder if there is something out there that could be better.

Just like relationships our exercise routines can become stale if we do nothing to spice them up. With the new year just days away it's the ideal time to get back those lost feelings of excitement. You might need to take a break from your old fitness routine. With every store imaginable offering deals on workout dvd's and fitness equipment there's no better time than now to explore new forms of exercise. How about trying a new class at the gym? Do you generally work out alone? Maybe a fitness buddy is just what you need? Queens of cardio think about taking a pilates class. You, yes you, guy who never ventures out of the free weight area, when was the last time you tried running a mile?

If you want to look forward to your workouts instead of dreading them, you need to keep things constantly changing. Routines that never vary lead to plateaus, confusing the muscles by consistently changing things up leads to progress and satisfaction. When it comes to fitness, breaking up with your routine can be a good thing.

When was the last time you spiced up your fitness routine?

Reason #1: To be a Good Role Model

2011-12-26T08:24:00.001-08:00

We all have our individual reasons for starting or staying on a journey to lead a healthful life. In the coming months I'll be sharing a few of mine.

If you drop in on me on any given Sunday afternoon more often than not you'll find me in the kitchen chopping up veggies and fruit, making salads or hard boiling eggs. Prepping food for the week ahead ensures that I'll be able to get meals on the table even after a busy day. More importantly, my kids always have something nutritious on hand (and won't have to resort to snacking on the chips and Fritos that my husband picks up on his "junk food runs"!) On one such Sunday afternoon my sixteen year-old daughter walked into the kitchen for a drink and said something that made all the afternoons spent prepping worth it: "Mom, you're a good role model."

As any parent of a teenager knows compliments are few and far between so it was a proud moment for me. I'm first to admit that I don't enjoy spending time in the kitchen so it was really nice to know that she appreciated the effort it takes to provide good choices. I've heard complaints from both my daughter and my 21-year-old son over the years about the lack of "good snacks" and soda in our house. My daughter even came home from school one afternoon with hurt feelings after a girl at her lunch table asked her why she didn't, "eat like a normal teenager."

In a society where 30% of our youth are at or near the obese range our family is considered abnormal for sending our kids to school with sandwiches on whole wheat bread with a side of apple slices instead of a bag of Doritos and a can of Red Bull? Seriously? This role model thing is a real challenge.

Comments? Have you or your children ever been questioned or even mildly teased for your food choices?

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Life Doesn't Start on January 1

2011-12-20T07:17:00.003-08:00

Last Monday a friend and I took time out of our holiday schedules to have lunch at our favorite Italian restaurant. We both ended up passing on the pasta and ordering a big salad (topped with salmon for me.) The meal was not about the food, it was a chance to catch up and enjoy the time we spent together. It was refreshing to have a meal with someone who has the same philosophy about diet and fitness during the holiday season. None of this, "I'll start January 1st" business for us. Taking a holiday from healthy habits makes no sense to me.

Every time I hear someone say that they're going to "be good" starting on New Year's day I feel compelled to add another reason to my list of why there is no good excuse, not even the holidays, to give up a healthy lifestyle for 4-6 weeks.

Here are a few of my personal reasons for continuing my every day routine:

I don't want to have to buy a new pair of jeans for the wrong reasons.

Adding several pounds and/or decreasing my level of fitness means more work after the "break."

I want to be a good role model to my children

I'm a mediocre cook; it takes no skill to make a salad to bring to a holiday party.

I get out of baking a half dozen varieties of cookies.

Because restaurants, even fast food restaurants, serve salads and chicken breast during the month of December.

It's possible to wake up a little earlier than usual to workout before your day begins

Because there is no law that says you have to accept every holiday invitation you receive.

Skipping a single workout or not accepting an occasional Christmas cookie won't set you back. It is the attitude that the holidays are an excuse to basically neglect yourself that will cause you to have to walk uphill later. Choose what's worth it, forget the rest and you can start the New Year feeling good about your choices.

What motivates you to stay on track during the holidays?

Have Yourself a Healthy Little Christmas

2011-12-19T05:00:00.000-08:00

You hear the same story this time every year: The average American puts on 5-7 lbs during the holiday season. It's hard not to what with the trays of Christmas cookies at the office, fried appetizers and egg nog at the neighbor's holiday open house and Grandma's special pecan pie on Christmas Eve. Nothing but junk food every time you turn around. To make matters worse, Christmas shopping, gift wrapping, cookie baking and card writing robs us of precious time. That lack of time can lead to giving up our usual fitness routine. It's no wonder that so many of us start the new year with a few extra pounds. If you don't want to be a statistic this year you have to plan ahead and strategize.

As my gift to you this holiday season I'd like to offer a few suggestions that have worked for me.

It's all about alternatives

When appropriate, bring an alternative dish to parties or events you're attending.

A combination of protein and veggies make a black bean salad a perfect choice for holiday potlucks.

These Bite Sized Greek Salads will be on the buffet at my annual Christmas night celebration.

Have an alternative "treat" to enjoy at the office. Inevitably there will be plates of cookies waved under your nose or tempting you in the break room. For instance, a single candy cane has between 40-60 calories. Stash a few in your desk or throw a few in the break room so you can enjoy something with your co-workers. I like to sip herbal peppermint tea throughout the day. It's got a holiday flavor I love and it helps me avoid the temptation to bite the heads off of a gingerbread man.

Start healthy holiday traditions

One of my favorite parts of the holiday season is seeing all the festive lights. Instead of driving through the city to view them, take a Christmas light walk, it's my favorite way to get in a little extra exercise in the evening. Can't get the family to go? Walk the dog, you'll zap calories and Fido gets his exercise. (Download some Christmas music on your Ipod to make the walk more entertaining.)

Host a party that involves activity. A sledding party or snowball fight can be a great way to have fun and work up a sweat. Check out this post for more ideas for hosting a skating party.

Adding pounds doesn't have to become a tradition during the holiday season. Follow these ideas or create your own solutions and you can start 2012 feeling healthy and strong.

Do you have any solutions for staying on course during the holidays?

Driving Through Mud Puddles Will Sabotage Your Efforts

2011-12-15T05:00:00.000-08:00

The gym where I used to work out was located directly beside The-Fast-Food- Establishment-That-Shall-Not-Be-Named. I'd be a wealthy woman if I had a dollar for every time I saw someone walk out of the gym, get in their car and drive straight to the drive through. Maybe they were asking for a big cup of ice water to replenish after all the exertion? I wouldn't bet on it. To use an analogy, eating junk after working out is like washing your car and immediately driving through the biggest mud puddle you can find.

Ask anyone in the fitness industry to analyze diet versus exercise and you will probably hear a statistic stating that fitness is 20% of the equation but that diet makes up the other 80%. You may have heard the quote that great bodies are made in the kitchen, not just the gym. Sad, but true, you can cancel out that 30 minutes of hardcore work on the elliptical with a single bag of fast food. What a waste.

As a very smart man once told me, there's no such thing as junk food, there's only food and junk. What do you want to put in your body after a workout?

Active Television Viewing

2011-12-14T05:00:00.000-08:00

In a video entitled 23 and 1/2 hours, Dr. Mike Evans (no relation!) briefly mentions his surprise to learn that the average American views 6 hours of television on a daily basis. 6 hours, that is 1/4 of a day. Add it up, that is 1 and 3/4 days each week that the average person in this country spends in a relatively motionless state. The intelligent answer to changing this is to put down the remote and get your booty moving, but let's get real, that is probably not going to happen. Are you really ready to completely say good-bye to The Real Housewives or the gang from CSI You-Fill-in-the-City? Is there a way to watch television that won't turn your body completely to goo?

There is some hope for the couch potato. Let's call it Active Television Viewing or ATV for short. ATV can take on many forms and provide you with a way to enjoy your favorite shows while not wasting your entire day or adding to the number on your scale. Here are 3 approaches to try:

The Two-for-One Special

Without a doubt, the two-for-one special is your top method for ATV. A favorite among busy parents and people who work 40+ hours a week, this approach combines working out with tv viewing. Keep a basket by the television with exercise bands or stash your dumb bells nearby and you can strengthen and view at the same time. For you cardio enthusiasts, why not DVR your favorite shows and watch them while running on the treadmill-great for forwarding through the commercials.

The Never-Sit-Down Approach

The never-sit-down approach is probably your second best bet. It involves leaving the television on while completing different activities. Basically, the tv is just keeping you company as you go about your daily household activities. This approach allows you to clean the house, pay the bills, chop up lots of veggies for the fixings for your weekly meals and so on. You can burn calories and keep up with the Kardashians.

The Commercial Break Approach

For those days when you want to watch television but have too much to do, like during the holiday season, try this, it's effective for freeing up time and getting you off the couch. This one takes a bit of discipline. To do this, and do it well, you must commit to activity during each commercial break. It can involve running to the laundry room to toss in a batch, heading to your basement to find the hammer you need for a repair, making a pit stop to your bedroom to make the bed or a variety of other simple tasks that get your bum off the chair. Similar to the two-for-one approach, albeit not nearly as effective in its ability to burn calories or sculpt muscles, this approach won't leave you saying, "Why did I just waste two hours watching that mindless Lifetime movie?!!!"

Add to this approach by getting things done while you're watching too. You can clip coupons while you glance up at the screen, wrap up a few holiday gifts or secure a loose button on your favorite winter jacket. The list is endless.

All joking aside, limiting your viewing is your best bet. It may be easier said than done, but staying mindful of and tracking the hours you spend viewing is similar to keeping a log of what you eat. It helps you see where you can make positive changes.

If you can spare about 9 minutes Dr. Evans YouTube video just might enlighten you. I'd love to hear your reaction.

Sweat Equity

2011-12-13T06:25:00.000-08:00

"Sweat is fat crying."

Hey all, it's been too long and I've missed all of my fitness blog friends. When I saw the quote above I knew I needed to stop back to my old blog home town and share it along with a few thoughts on the value of sweat.

Sweat, what can I say? It smells bad. Generating it results in the need for a shower. Sometimes it drips in our eyes causing a stinging sensation. Those are a few ways to think about it. But sweat tells us we are working hard enough to see results. Sweat is the first step to achieving the exercise high we all crave. Sweat is like a pat on the back for a job well done.

A fellow parent at my child's school once shared with me her frustration with her lack of success in her pursuit to lose weight. She knew the value of a clean diet and regularly worked out at her gym. Her fitness routine involved several days of strength training using the various machines at the club. Okay, good start, right? But I had to bite my tongue when she added two things: No cardio and light weights only, she didn't like to sweat-ever. While some activity is better than no activity her lack of results was very well linked to her adversity to sweat. It must have been so disappointing for her to be putting in the time but not enjoying any success.

"Don't throw in the towel...use it to wipe the sweat and keep going."

Sweat is the body's natural cooling system. Have you ever noticed that you sweat profusely after a workout? Your body is responding to the heat produced as the blood courses through the body. If sweat doesn't result than the action should most likely not be labeled as a workout. If your workout isn't producing moisture take it up a notch. Instead of a brisk walk, take it to a jog. If resting between sets isn't causing a few drips on the forehead try alternating upper body exercises with lower body ones without breaking. (As a bonus, you'll get both a cardio and a strength workout!) Know what your target heart rate should be and work on getting to the appropriate rate.

Sweat builds beautiful, healthy bodies. Sweat is a good thing, embrace it, strive to produce it. You'll thank yourself afterwards.

Have a great day!

*Quotes via Pinterest

Summer Lovin'

2011-06-13T06:02:00.001-07:00

There is nothing like summer to kick start a personal campaign to live a more healthful life. About this time every year I feel a renewed sense of excitement towards clean eating and exercise. The season provides the motivation that's missing during the dreary months between late fall and early spring that tend to zap our energy and leave us wanting nothing more than a baggy pair of sweats, a comfortable couch and the tv remote at the end of the day.

Let it Shine

Study after study indicates that exposure to sunlight has a positive effect on one's mood. I know that this is the case with me. I purposely leave my blinds just slightly cracked at night so that the sunlight can start working it's magic on me from the minute I wake up in the morning. A bright morning gets the day started right and I'm much more likely to be motivated to get chores done around the house rather than lying around in my bathrobe with a cup of coffee and the morning news.

The great outdoors.

When you live in a climate with 4 distinct season like I do, the opportunity to regularly workout outdoors is limited to a few months out of the year. Yes, we can walk outdoors in the winter, but who enjoys that? Exercise shouldn't feel like torture after all. But when I'm taking a morning bike ride, enjoying nature on a brisk walk or spending an afternoon rowing with my husband on a local pond, it doesn't feel like exercise at all; it feels like leisure.

Why not take advantage of the great weather and kill two birds with one stone. Instead of driving on errands that are a short distance from home, bike or walk instead. Make it a family affair if you have kids. Children love it when adults join in their play. A game of tag or an afternoon at the swimming pool benefits everyone.

Even my sweet dog Murphy benefits from the nice weather. Every member of my family enjoys taking him on walks through the neighborhood. A couple daily walks can burn off some extra calories even for our canine friends. To boot, Murph's little nails get worn down so I don't have to take him to get his nails trimmed!

My baby boy, Murphy

Eat up!

If finding foods that you like that are also good for you are an issue then summer is your BFF. An enormous selection of fresh fruits and veggies are in season. As an added bonus, when it's in season prices are lower.

Grilling makes summer cooking fun and quick. Marinated chicken, fish, lean ground beef and veggies are all healthy choices and taste so good when grilled that you'll never miss pizza. Make it a point to chop up veggies and fruit once a week and meal planning is effortless. You'll be able to use your seasonal selection of produce to whip up quick salads, kabobs and even low-calorie desserts. Have you tried grilled pineapple or peaches, yum!

Via KitchenProject.com

For all these reasons, I'm loving summer.

What are your favorite things about the season?

The Naked Truth

2011-06-07T05:00:00.000-07:00

In his book Naked, author David Sedaris includes a hilarious short story about his experience visiting a nudist camp. I wish I could remember the exact quote he used to sum up his recollections of that time, but the gist of it was this: Most people, almost all people, don't look that glorious naked. So why is it that the average American woman is so quick to point out the flaws she sees on her own body?

While I've never been to a nudist camp such as the one Mr. Sedaris described, I have been to vacation destinations where nudity was permitted. (Sorry to disappoint, but I didn't choose to take part and, therefore, have no tales to report .) Surprisingly enough, once I got passed the initial shock of seeing both men and women strolling down the beach or frolicking in the water sans clothing, it didn't take long before the strangeness of it dissipated. My guess is that most of those people walking the beaches in the buff weren't Americans. Why? Because they seemed comfortable in their own skin. (Pun intended!) In many countries nudity is not considered taboo the way it is in America. Nude beaches are commonplace and entire families visit together. In America, dare I say, we are socialized to view our bodies negatively if they don't fit a certain stereotype of the ideal.

I'll admit that at 127 lbs I still find myself the victim of negative self-talk from time-to- time, swimsuit season is a particularly challenging time of the year. Heading into the fitting room there's always that feeling of dread knowing that the cellulite on my thighs will have nowhere to hide in the tankinis or one-piece suits I've selected. While we purchase swimsuits to visit pools and beaches, places that are supposed to be fun, these tiny pieces of clothing have the power to make us miserable.

Could it be that we, American women in particular, should take a cue from the nudists? Embrace our bodies for what they are at the moment. Of course we should nourish them wisely and insist on providing them with daily activity to keep them strong and healthy, but also we should appreciate and respect them for the gifts that they are.

Reflecting on 2010

2010-12-31T06:51:00.000-08:00

The end of a new year is an appropriate time to reflect upon your life and plan ahead for the future. Each December 31st I always take a moment to replay the highlights of the year and ponder what the new year will bring. Will there we any new babies born in our family? Will I meet new people who will impact my life? Will I be fortunate enough to be offered any opportunities that will provide challenges that will make me grow as a person?

Sitting here this morning in the cozy new robe that my husband gave me as a Christmas gift, sipping a cup of coffee, I took a moment to rewind the year like an old-fashioned movie. I recall vividly asking myself the same question on December 31, 2009 that I do each new year, "What will this year bring?" Most years the answer to that question is a mystery. Sadly, I knew at that time that without a miracle our family would be ending 2010 without one of our own, my oldest brother, David. We did, in fact, lose our David on October 5. Thanksgiving and Christmas were not quite as sweet without his presence. Our family loves a good story and no one could tell a story quite like David. He had a gift for finding the funny in the most mundane of events.

David, September 16, 1960-October 5, 2010

The picture above was taken on Thanksgiving of 2009 just before my family left for the evening. I recall David sharing a hilarious account of the time he appeared on a local television show called "Bozo the Clown" which included him not winning the big prize of a table full of toys. Instead, he went home with a consolation prize, a container of Tootsie Rolls. To top it off, he'd told his whole class to watch the show and had to endure their snide comments about his loss and the dorky winter boots and cub scout uniform he was wearing during the taping of the show.

As I reflected on 2010, David's passing was the only event in 2010 that really mattered. I took a moment then and tried to see the future and what I hope I will pinpoint as the highlights of the year on December 31 of 2011. I wish that at that time they will include some of these:

-I never failed to stop and listen when one of my children shared a story about their day.

-I snapped lots of photographs of family and friends so I could recall in years to come the happy times we shared.

-I experienced the joy of giving back by volunteering at The Victory Center, a local non-profit agency that offers alternative, non-invasive therapies to cancer patients.

-I offered help and support to friends and members of my family when they needed a lift.

-I took time to learn a new skill.

-I called out-of-town relatives just to say hi.

-I spent time with a lot of nice people in my life who I'd been neglecting.

-I always took time to count my many blessings and made an attempt to discount the negatives in my life.

My thoughts regarding the new year made me think of a song that never fails to make me stop and think when I hear it, "Live Like You Were Dying" by Tim McGraw. The fact is, we are all dying. I, for one, don't want to have regrets when I take my last breath. In 2011, I plan to live like I was dying.

What are your goals for 2011?

Healthy Habits and Hectic Lives

2010-12-05T06:09:00.000-08:00

Have you ever glanced at your calendar and wondered if someone had swapped it out for the President's agenda? That's how I felt last week when I looked at my calendar for December. There were few days without at least two obligations. When my schedule is crammed full the first thing I do is make my priority list and start dividing and conquering. The priority this past week was tackling my holiday shopping so that I could enjoy the holiday season (and the reason for my lack of posting.)While I did complete the majority of my shopping by Friday afternoon I ended up putting other things, namely exercise, on the bottom of my list, never a good plan.

I'm a big advocate of learning to acclimate to whatever changes, temporary or otherwise, occur in your life. During the holidays when I'm busier than usual this means that I have to find creative ways to fit workouts in to my hectic week. Wanting to get going first thing in the morning, this week I felt like my best bet was to workout in the evening. Unfortunately, by the time I returned from shopping each day it was time to pick my daughter up from school. Every day it was the same, there was a pantry that needed filling , laundry that need washing, a house that need to be cleaned before dinner could be prepared. By the time there was a break to fit in a workout I was exhausted from a day of constant activity, I would decide to put off working out until the next day. By yesterday morning I'd only managed to work out once. The only thing I wanted to do was sit in a chair with my Christmas mug filled with coffee and watch cheesy holiday movies on The Hallmark Channel. The time off from exercise caused a definite drain to my energy and left my joints feeling stiff, exactly the opposite of what a person needs when they are busier than usual.

What I learned this week was that sometimes when life gets busy it's important to retain habits that are going to increase your energy. Finding time to get in a workout, even if it's an abbreviated session, and insisting on healthy meals instead of reaching for the whatever is most convenient goes a long way in taking the stress out of those crazy periods in life when there is more on your plate than usual. For me, sticking to my normal morning workouts is a must. Eating a healthy breakfast before heading out in the morning and bringing bottled water and a snack with me while running errands could help keep my energy up. If all else fails, maybe I could hire a personal shopper!

Problem of the Week: Post Exercise Pain

2010-11-22T05:00:00.000-08:00

You've watched every episode of The Biggest Loser since season 1 and have seen the remarkable results that the contestants are getting. You're motivated, inspired and ready to get moving. Jillian has her team running hills on their very first day on the ranch. Most of the contestants are struggling to put one foot in front of the other, hill running is tough, even for those in moderate to good shape, but Jillian (aka the devil in a sports bra!) is snarling at them to "move their asses!" There is always the token contestant who is shown vomiting. At the end of the episode the contestants weigh in, some losing as much as 15 lbs in a single week. They are crying tears of joy, they never thought they could be successful at weight loss, but here they are. What likely has been edited out is the muscle pain, soreness and stiff, achy joints that come with such intense workouts. (Have you ever noticed how many contestants are wearing compression bands?)

When it comes to exercise, too much to soon inevitably will result in a fair amount of pain. One of the most common complaints heard from those just starting on their journey to improved fitness is that they are sore for days after each workout. It's hard to get motivated to exercise on Wednesday when you are still sore from Sunday's session.

For the novice, honestly, there will be some discomfort. Vigorous exercise can release an avalanche of stored toxins in those unaccustomed to working out. It is not unheard of to have flu-like symptoms on top of the muscle soreness that occurs. What is the solution? Plain and simple, don't be afraid to start out slow and increase the intensity in small increments. Expecting your body to perform after months, even years, of a sedentary lifestyle is like expecting a child to excel in calculus before he or she has mastered basic addition and subtraction. As your body becomes accustomed to your new routine, post workout discomfort begins to subside and becomes manageable. (Slight soreness is normal.)

It's normal to have lofty goals like losing 50 lbs or running a half marathon, but it's best to break down those goals into manageable increments to avoid injury or pain. Instead of focusing on the big picture, focus on reaching attainable milestones on the path to your goal. Literally, learn to walk before you run. Rather than focusing on a number on the scale, for instance, consider instead on improving your performance. If you started out walking one mile each day, work up to walking two or three, upping the speed at which you walk a little each time. When that is no longer a challenge, pick up the pace and try a moderate jog. Don't be afraid to take a step back occasionally if increasing your efforts is causing more than as slight discomfort. (You can expect a greater degree of soreness each time you increase your efforts, but again, it should subside quickly if you are increasing your efforts appropriately.)

It's important to know your current limitations when choosing a type of exercise that will work for you. For example, I suffer from osteoarthritis in my knees and some forms of exercise will exacerbate the condition. Instead of high impact forms of exercise like running, I like to bike, power walk, work out with low-impact cardio DVD's and swim. These types of exercise allow me to get an intense workout without causing pain that will put me on the injured reserve list. Be realistic about what you can without causing injury. (Hiring a fitness professional for a few sessions when you are starting out to help you determine your abilities is money well spent.)

A final thought, don't overlook actions that prevent pain. Preventative measures to reduce or eliminate post-exercise pain can make a huge difference. Warming up before a workout and performing stretches and R.I.C.E. therapy afterward are all methods for avoiding injury and reducing post workout discomfort.

via Live Fitness 101

For more information visit these past posts:

R.I.C.E. Therapy

Stretches for the Knees and Back

Stretch It Out

Problem of the Week: I Can't Find Time to Workout During the Holidays!

2010-11-16T05:00:00.000-08:00

As I mentioned in my Blogiversary post last week, a theme of my blog this coming year will be problem solving. My plan is to choose a common problem related to weight loss/fitness/wellness that most of us can relate to and try to think outside the box to come up with ideas to solve that problem. This week's problem is one I'm sure we've all experienced, how to find time to workout during the busy holiday season.

Thanksgiving is just days away and the holiday season is upon us. Even my friends who do not celebrate Christmas agree that the holiday season involves a lot of stress and loads of social obligations. Who hasn't been invited to a holiday party that had strings attached-bring a $10 present for a gift exchange or bake 3 dozen cookies to swap? While some of these activities are a lot of fun, they steal what's left of the little free time we have. It can seem impossible to find time for a workout. Let's put our heads together and come up with some solutions, I'll start.

When Time is at a Premium, Work Out Smarter.

What does working out smarter entail? It can mean a few things. Let's say, for instance, that you only have 30 minutes 3 days a week to spare for your workouts. You will need to make the quality of those workouts the best that you have to offer. If your plan is to do a session of cardio, intensity is the key to optimizing your workout. If you aren't working out at your target heart rate, you aren't getting the maximum out of your workout. You can find a target heart rate calculator here. When you are exerting yourself to the extent that you are within your target heart rate, your fat burning potential is at its greatest and you'll burn off those Christmas cookies a lot speedier. Be prepared to sweat, working at your target heart rate is challenging, but worth the effort. If you are taking the time to workout, why wouldn't you want to give it your all?

When it comes to strength training, your best bet is to train multiple muscle groups simultaneously. Sometimes referred to as functional training, combining two muscle groups within one exercise cuts your workout time while providing a serious core workout. Devise your own routine, combining upper body moves with lower body moves.

Some examples of combining multiple muscle groups within a single exercise are a deadlift with an upright row, a squat with an shoulder press or performing a tricep kickback while standing on one leg. Excellent examples of exercises that involve multiple muscle groups can be found at sites such as Shape.com.

To get more bang for your buck, move from one combination to the next with little or no rest between moves, this turns your strength training workout into a cardio workout as well.

Evaluate How You Spend Your Free Time

While most of us are busier during the holiday season, we can usually find time for a few pleasurable activities like watching an episode of Modern Family or spending an hour here or there reading our favorite blogs. While these harmless activities might fit into the months that don't start with the letter "D", you may have to make a few accommodations to make time for workouts.

Are you willing to give up a couple of your favorite programs each week in exchange for time for a workout? If not, would you consider working out while watching your fav's? (Bonus: It's hard to snack while working out, it's really easy to consume lots of empty calories while watching tv.) If you spend 60 minutes a day reading your favorite blogs is it possible to cut back to 30 minutes a few days each week in exchange for workout time? Perhaps you could make a list of the blogs that never fail to inspire and stick with just a handful of those to visit during the holiday season.

Make Workouts More Fun

In the words of the illustrious Mary Poppins, "a spoonful of sugar makes the medicine go down." When you find the element of fun in an activity, the "chore" can take on a new meaning. Whether it's downloading some Christmas tunes on your i-pod to listen to during your workout or trading in your sneakers for ice skates, find something, anything, that takes the monotony out of working out.

We've all heard the statistic that the average person gains 5-7 lbs during the holiday season. With a little forethought, you won't be a statistic.

Let's help each other figure out how to solve the problem of gaining weight during the holiday season due to lack of movement. Leave a comment add your best solution to the problem of lack of time for workouts during the holidays. What has worked for you or what do you plan to do differently this year to get through the holiday season while maintaining your fitness?

It's My Blogiversary!

2010-11-09T05:37:00.000-08:00

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One year ago today I published my first post on Fitness: A Journey, Not a Destination. I discovered many well written blogs and developed a number of blogging friendships along the way. It's been a jam packed year of ups and downs. I've gained followers and lost a few along the way. There have been times when the majority of readers have agreed with my random thoughts on achieving fitness, both mentally and physically. Other times, a good deal of readers have disagreed with my assessments and chose to "de-follow" my blog. Most notably, I chose to make a bold move a few months back and announce that I would no longer continue to read or support blogs where the themes were continually negative and the writer took little responsibility for solving his or her own problems.

When I first started blogging about fitness/wellness/weight loss my goal was to share with others what has worked for me. The main themes of my blog during the year were planning ahead, staying positive and accepting no less than your very best. I stick by these principles as I've learned first hand that they are key to long term success.

In the year to come I will be focusing on problem solving. In my estimation, solving the problems that stand in the way of your success is the broad answer to the question, "How can I lead the kind of life that I desire?" Achieving fitness, and wellness in general, is a lifelong process and there will be bumps in the road. This year I'll be addressing what actions have helped me navigate those bumps, discussing the potholes I've encountered along the way and developing theories regarding steps that could lead to a greater sense of accomplishment.

I'd like to thank everyone who has read my blog over the past year. A special thank you to those who have commented regularly, especially those who offered their support during the months leading up to and immediately following the death of my oldest brother. Support and encouragement are the two greatest gifts that I have received from blogging.

Finding a Support System That Works for You

2010-11-03T09:16:00.000-07:00

Like so many others in the fitness/weight loss/wellness blogging community, I find that my physical health is intimately connected to my emotional health. When the sun is shining and my load of worries is light, working out and eating right seems to come naturally. However, when life is dealing me more than my fair share of burdens, mustering the energy to fix a grilled chicken salad or do a 3 mile power walk can feel like a colossal challenge. This is precisely when I need to draw on my support system to help me through.

In recent weeks I've not been experiencing a zest for working out the way I have in the past. As a matter of fact, I've only been averaging 2-3 workouts per week, a record low for me. Usually, giving my self a brief pep talk does the trick. These days, those pep talks have been turning into lengthy lectures! Being a firm believer in taking a proactive approach to problem solving, I have tried to use every coping strategy at my disposal. Personally, I find that when I'm down in the dumps, the main cause of my lack of motivation, what helps most is to talk about my issues with someone who will empathize and let me simply vent. Last week, I found out the hard way that the key is finding the right person to whom I can freely open up and find support.

On the heels of my brother's death, I experienced a loss of another kind, one that will affect the lives of many people who I care for deeply. I opened up to someone about the situation, clearly demonstrating my distress. After discussing the topic for a while I was surprised to hear the words, "Soooooo, what else is going on in your life?" Well, let me see, my brother died within the past month and I just finished explaining about a devastating incident that happened just days prior, that IS my life right now. I left feeling worse than I had when I arrived.

I understand that sometimes people aren't comfortable discussing problems or, perhaps, their perception of a situation is different than yours. I also understand that some individuals like to see the silver lining in every situation. I aspire to be that way myself. Admittedly, I lose patience when someone whines continually about a situation that is clearly within their power to improve. However, there are some instances that call for compassion, patience and an open ear, nothing more. I will use this as a learning moment. If I am ever in a position to provide support to someone in a hopeless situation I hope that I will convey that I am there for them in a way that provides comfort.

The moral of the story: Know who to reach out to depending on the situation you are in at the moment. Some friends can always make us laugh. Some friends listen without judgment. Some friends always know the right thing to say. But it is rare to find a support person who is all of those things wrapped up in one. Choose wisely, and if you don't find the support you need the first time, don't stop trying until you do.

The Junk Food Season

2010-10-26T05:03:00.000-07:00

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Sunday is Halloween and the beginning of what I like to refer to as "The Junk Food Season." You know what I'm talking about, right? The Junk Food Season begins with the bags of Halloween candy that we buy for the trick-or-treaters who will show up at our front doors on October 31and doesn't end until the last of the leftovers from the New Year's day brunches are consumed. In between there will be copious amounts of pumpkin pie, candy canes, egg nog, Christmas cookies, spiked punch, and gingerbread waved under our noses to tempt us. It's not always easy to resist these offerings when they are available at every turn.

So how do you handle the temptation of the leftover fun size candy bars from Halloween sitting in the pantry or the plate of holiday cookies in the break room at work? How do react when Aunt Elsie insists that you try her sweet potato pie on Thanksgiving or when the sweet old lady down the street shows up at your door with a homemade fruitcake? For me, the best answer is to anticipate what you might encounter and have a strategy formed in advance. A few suggestions that work for me:

-If you celebrate Halloween, don't buy candy for trick-or-treaters until the 31st of October. You won't have to worry about those bags of chocolate and licorice calling your name.

-Our church accepts individually wrapped candy on November 1 to put into treat bags for a Thanksgiving day dinner that they host. Again, if it's not in my house, I won't talk myself into eating just a couple candy bars. Even the fun size bars rack up the fat and empty calorie count if you eat several. (You can contact Meals on Wheels, nursing homes, or veteran's homes as well.)

-I host Thanksgiving for my immediate family every year which allows me to control the menu. I do my best to provide healthier versions of the traditional holiday foods. Check out my post from last year on strategies for a healthy Thanksgiving.

Green beans with almonds are a delicious alternative to green bean casserole.

via Shrinking the Planet

-I don't work outside of the home currently, but when I did, I avoided the break room as much as possible during the month of December when clients and co-workers would send in trays of sweets for the staff.

-Christmas is filled with traditions, one of them being the baking of cookies. When my children were small I started the tradition of baking one batch of cookies on Christmas Eve so we could leave them for Santa and save a few for us. My kids usually had plenty of opportunities throughout the holiday season to decorate and eat cookies, this prevented them from having too many sweets at home as well.

Save the cookies for Santa!

-If I don't want to feel deprived when everyone around me is enjoying sweets, hot chocolate or egg nog I will make myself a cup of herbal peppermint tea or one of the holiday blend coffees that Hickory Farms offers during the holiday season. It's even more festive if I drink it from a Christmas mug.

source

-There are always a lot of parties and celebrations during the holiday season and that can pose a problem if you aren't prepared. I like to bring a dish to share, that way I know there will be something healthy to choose. For some ideas, take a look at my post What to Bring to the Party.

A beautiful presentation like this one from Eddie Ross will make veggies and dip the hit of any party.

-I like to keep a glass or bottle of water handy so that if I'm offered something laden with fat and calories at a party, I'll have a built in excuse not to take it-my hands are full! A simple no thank you without explanation usually works too. If someone says, "but it's the holidays!" I'll remind them that I don't want to spend the new year working off what I ate in the old year. Then I high tail it out of there.

What strategies do you use to get through the junk food season?

Mistakes, Grief and the End of the Day

2010-10-14T05:00:00.000-07:00

For the past week our family's routine was upset by the death of my brother on Monday, October 4. My sister flew in from Georgia to stay with us through the weekend. There were arrangements to be made for the funeral and preparations to be made for out of town visitors. All of these things were a welcome distraction and took our minds off of our grief. The last of our visiting relatives left on Sunday. On Monday morning I was alone in our home for the first time in a week. That is when the reality of the situation set in. How would I handle the mourning process? How would I avoid letting grief take over my life, setting me up to developing unhealthy patterns of behavior?

When my father passed away in 1997 I made my share of mistakes during the months, even years, that followed. I stopped exercising regularly. I developed unhealthy patterns of eating, skipping meals some days and choosing unhealthy foods on other occasions. I spent a lot of time alone watching mindless television while my son was at school and my daughter played alone in the basement. Essentially, I let grief take control of my life. I refuse to let that happen again, I have learned from the mistakes I made in the past.

As I sat sipping my morning coffee on Monday I felt exhausted. I didn't want to take care of the piles of laundry that had accumulated over the past few days. The idea of cleaning the house or running errands was less than appealing. If I had my choice, I'd rather sit in my sweats all morning and well into the afternoon sipping coffee and watching the news. Then I asked myself a couple of questions that put things into perspective:

How do you want to feel at the end of the day? How will you feel if you get nothing accomplished today?

I pictured myself, clad in my sweatpants and t-shirt, a used coffee mug perched on the table beside me. I imagined how pathetic I'd feel if I used my grief as an excuse to let life pass me by. I imagined beating myself up and making lame promises to myself that tomorrow would be different. I didn't like the visions floating around in my head. I got off that chair, put down my cup and went to the basement to work out. Later I ran some errands that I'd been putting off and went out to lunch with my husband (who I know has been sorely neglected in the past months since my attention was focused on my brother.) I ordered an enormous grilled chicken salad and saved half to eat as my dinner.

Lying in bed Monday evening I thought back to those questions I'd asked myself in the morning. While I didn't move mountains that day, I did find ways to spend my day productively. More importantly, I didn't allow grief to cause me to wast precious hours. I know that I'll have to take things one day at a time. I'm confident that some days will be more difficult than others. I have no doubt that I will be asking myself those questions again.

2010-10-05T05:02:00.000-07:00

Yesterday afternoon I received the phone call I've been dreading. My older brother, David, passed away after battling stage 4 lung cancer for the past year.

I will be taking some time away from blogging to spend time with my family. Thank you so much to all of those who have asked about my brother over the past months and offered their support and prayers. I truly believe that he is in a better place and at peace.

Stressing In

2010-10-04T05:01:00.000-07:00

Whenever I'm forced to wait in line at the grocery store or pharmacy, I like to play a little game of "What's Going on Here?" You have probably played this game yourself. As the person ahead of you in line places each of their selections on the belt, you examine the items and draw conclusions about the life you imagine that he or she leads. The elderly woman with a small bunch of bananas, a loaf of white bread and a package of boiled ham might be a widow who eats the same meal for lunch and dinner 5 nights a week just to make life easier. The creepy guy with the lavender shirt, tossing a rubber snake, a bottle of Mr. Bubble and a pack of Tick Tacks on the belt has plans that you'd prefer not to know. It's fun, it's harmless, it kills time.

A few months ago, I hit the grocery store on a Friday night to beat the crowd and geared up to play a round of my harmless past time while in line behind a young woman. Her cart was full of the types of foods that small children beg for, Captain Crunch, generic Oreos, Doritos and root beer. I imagined the woman's children waiting impatiently at home for Mom to return home with snacks to gobble up while watching a Disney movie, asking their father how much longer it would be every 3.5 seconds. Then I took a better look. The woman's hair was disheveled. She was wearing a baggy gray sweat shirt and a pair of wrinkled jeans that looked like they may have been plucked from a pile of dirty laundry. Her hair was falling out of the elastic band that held her loose pony tail. There was no wedding band on her left hand. While she appeared to be in her late 20's or early 30's there was already a deep wrinkle running vertically between her brows, maybe from years of holding her stress inside. The story just changed.

She continued to place the last of her purchases on the belt as the smiling cashier asked if she found everything she'd been looking for. Distracted, it took her a few seconds to register that she'd been asked a question. I imagined that she was thinking about everything that she needed to get accomplished while her children were staying with their father for the weekend. When she arrived home there would be a week's worth of laundry to wash and sort, a house to clean, bills to pay. Perhaps she was feeling a twinge of guilt that she was thankful that the kids wouldn't be in her way, making a new mess in place of the one she'd just cleaned. Maybe, if she finished everything by Saturday evening she could reward herself with the bag of Doritos and a can of that root beer that was in her cart and watch some mindless reality show. It would be the highlight of her week.

As the woman left the store with her cart of groceries, I made a silent prayer for her. I hoped that my analysis of her situation was wrong and that she had a pleasant weekend to look forward to with family and friends and a little time for herself. Driving home from the store that evening I thought about how lucky I was to have a husband and children waiting at home. I'd be cleaning my house, paying bills and doing laundry over the weekend too, but my kids and husband could help me with those things if I couldn't get them done on my own. I'd have time to exercise. We had dinner plans with friends the next night. My backseat was filled with bags of healthy ingredients that would be the makings of our meals in the days to come.

I truly am blessed that I have options when I am feeling stress. My mother is just a phone call away, my husband is a great listener. There is a sand bag hanging in my workout room just waiting for me if I need to work out some frustration-and I'm not afraid to use it! I don't need to hold my stress in or use bags of snack foods or cookies to temporarily push it out of the way.

How do you manage your stress?

Giveaway Winner

2010-10-04T05:00:00.000-07:00

Congratulations to.....Jessica from See How She Runs. She is the winner of the copy of Heather Wardell's new novel, Planning to Live.

Thank you to all of you who entered the giveaway and to Heather for providing a complimentary copy. If you are still interested in reading Heather's book you can order it on Amazon or Smashwords.

Giveaway Reminder

2010-10-01T05:00:00.000-07:00

Don't forget to enter the giveaway to win a copy of Heather Wardell's latest novel, Planning to live. For a chance to win, go here.

The book tells the story of Rhiannon, a women struggling to lose 40 lbs before her best friend's wedding. When the temptations of her mother's holiday cooking is too much to bear, she flees her parent's home on Christmas evening in a blizzard only to be involved in a horrible accident. The book details Heather's thoughts in the hours that follow the crash. It's a real page turner.

Planning To Live With Author Heather Wardell and a Giveaway

2010-09-27T05:00:00.000-07:00

They say that you shouldn't judge a book by its cover, but that's basically what I did when I saw the cover of Heather Wardell's newest novel, Planning to Live. You see, the description of the book on the back cover was all it took to pique my interest. Read for yourself:

Thirty-something Rhiannon is an obsessive planner and goal-setter, but somehow nothing she achieves ever seems good enough to her. Determined to lose forty pounds for her best friend's August wedding, Rhiannon flees her parents' house in a Christmas-day blizzard to avoid the temptation of all her favorite foods, but her car skids off the deserted road into a tree.

Unable to escape the car, with her leg trapped and bleeding and her cell phone out of reach, Rhiannon is at first certain she'll be rescued and writes notes to her friends and family to pass the time. As the weather cools and her condition deteriorates, though, she recognizes the possibility that her life might be over. Interspersed with increasingly desperate escape attempts, her letters become deeper and more heart-felt as she comes to see what really matters in life.

Pretty enticing, right? When Heather, a follower of this blog, offered to send me a complimentary copy of the book, I took her up on the offer immediately. The book arrived just days later and within 24 hours I finished reading the story. The heroine of the story, Rhiannon, is the type of woman that we'd all like as a BFF. Anyone who has struggled with weight loss will identify with her and the thoughts that she has during the hours that follow her car accident.

After reading the story I asked Heather if she'd be up for answering a few questions about the book. The interview follows:

Karen: The main character in your story, Rhiannon, has found quite a bit of success in her professional life and tends to be a perfectionist who plans every last detail of her life. Can you explain the reasons that would hold her back from acting on those plans?

Heather: In most cases Rhiannon does act on her plans, but where she doesn't I think it's because she's made those plans without giving a lot of thought to WHY she is making them.

She's been living on autopilot a lot of the time since the death of her fiancé a year ago, and she's doing what she's "supposed to do" but hasn't examined how she truly wants to live. Since she doesn't have the strong driving force of going after a goal that really matters to her, she ends up not being able to act on her plans the way she wants to.

It also doesn't help that even when she does act on a plan and reach it, she ends up not being satisfied with what she's achieved so she doesn't get the happiness of meeting a goal to push her on to the next goal. It's so important to let yourself feel that happiness. It can be difficult sometimes, but it's crucial. If life is just a constant rush to the next goal, what's the point?

Karen: I think that many women who are struggling with weight issues will be able to relate to Rhiannon’s story. Did you draw on any of your personal experiences when developing her character?

Heather: Very much so. Her obsession with exactly how many calories she ate, with knowing whether she spent 44 or 45 minutes on the treadmill, with the only definition of a healthy body being one at a certain weight... all of those have been issues for me in the past. While they still rear their ugly heads on occasion, writing this book made it clear to me that living like that isn't really living, and so now when I feel frustrated that my weight isn't where I want it to be I think of everything I can do in this body and it helps me to let the rest go.

I've run a marathon, five half marathons, and countless shorter races. Even with that training, I'm still 25 pounds over where I want to be. This used to depress me terribly, but writing Planning to Live helped me to get over it, and now I'm working hard to keep my focus on "the things I can do" and away from "scale says I'm worthless".

I continue to work at losing weight because I think being lighter will help me run better. I'm watching my food intake and considering whether the things I eat are good running fuel, but I will never again get into the "this food is so bad, I am a bad person for eating it" game. It doesn't help. It just makes you feel awful, which then makes you want comfort, which too often turns into a tub of ice cream.

Karen: Too often in works of fiction, overweight women are portrayed as the dateless best friend, the one you can always count on to be available at a moment’s notice. You chose to create a heroine who men find desirable regardless of her size. Talk about that a bit.

Heather: This is a fascinating question to me, because it never occurred to me not to have a desirable heroine. In fact, I'm not sure I could have made her undesirable. Rhiannon is so much more than her weight: she's smart, funny, driven, caring, recovering from a terrible tragedy but still moving forward in her life. I see her as someone I'd love to know and someone I'd probably want to date if I were a man. I think women too often assume that all men want "the model body" in their women, and I don't think that's remotely true. Sure, some men wouldn't want her because she's a size 16, but many would.

Karen: It’s been said that a person often needs to hit rock bottom before they face their problems head on. In Rhiannon’s case her rock bottom is being faced with the possibility of dying before she has realized some of her dreams. Do you think that a person has to go through a crisis before they can make progress towards realizing their dreams?

Heather: I don't think it's a requirement, but I do think it makes it easier in some ways. That dramatic "my life is changing forever" moment can be a watershed, a turning point that makes you handle your life differently from now on.

It often doesn't, though. A friend who's worked with cardiac patients says that even after massive heart attacks some of them don't stick to their new healthy diet and exercise plans. Changing your life is so unbelievably hard. Each action we take carves a tiny groove, and over time those grooves become ruts and we settle into them and can't get out.

Karen: What do you hope that readers struggling with weight issues will take away from reading Planning to Live?

Heather: I hope they will take the same thing that I came to understand while writing it: life is so much bigger than what you weigh. Eat healthy foods, because they make your body feel good. Exercise, because having energy and being able to do your daily activities without fatigue is wonderful. But do not get hung up on a specific number or a dream body type. Twenty pounds overweight with an amazing life beats skinny and depressed any day of the week.

How would you like a chance to read Planning to Live yourself? Heather has agreed to giveaway a copy to one lucky reader. Just leave a comment here and you'll be entered into the giveaway. You have until Sunday, October 3 at 7:00 PM EST to enter. The winner will be announced on Tuesday, October 4.

Can't wait to get your hands on Planning to Live? You can download the book for just .99 at Smashwords or Amazon (for the Kindle.) Paperback copies are also available on Amazon here.

The Best Tips for Those Just Starting Out

2010-09-20T05:00:00.000-07:00

Do you think there's something wrong with my scale, it says I weigh "0"?

Those of you who have been reading for a while may know that one of my interests is interior design. I write a design blog and love reading about the latest trends in home design. This week one of my favorite design bloggers, Lakeitha from Home to Three Duncan Boys, shared her desire to drop some weight. Lakeitha's children are like stair steps, one born right on the heels of the next. Since her pregnancies were so close together, she wasn't able to drop the baby weight like she would have liked.

When Lakeitha asked her blogging friends for advice, it made me stop and think about what tips a newbie might benefit from hearing, especially new moms who may never have had an issue with weight before. I came up with a list of the three best tried and true tips that helped me succeed in losing the 50 lbs I gained with my first pregnancy (and helped prevent me from gaining that much with my second pregnancy!)

Do not bring junk food into the house. I repeat, do not buy any junk food and bring it home. Once it's in the house it will be screaming your name like a banshee. This includes anything that comes packaged in a cardboard box or a bag that makes a crunchy sound when you take it off the grocery store shelf. Other good indications that a food might not be for you is if it has a list of a zillion ingredients with lots of syllables or is a color that does not appear in nature. For instance, have you ever seen the color of Cheez Whiz in nature? I've never seen that particular shade on a trip to the botanical gardens.

It's not just street drugs that you should say no to!

Get some physical activity every day. Your lifestyle will determine the type of activity that will work best for you. If you work full time it might mean getting up earlier than usual to fit in a workout. If you are a busy SAHM, include the children in your workouts. When my children were babies that meant twice-a-day walks with the kiddies in the stroller. As they grew, playing outside together or letting them share in the yard work did nicely. (Check out this post on working out with your children.)
Whatever you choose, make it something that you enjoy. If you dread it, you will quit before you see results.

Well, the kids have smiles on their faces. That's a start.

Include the occasional treat, but make it for special occasions only. Treats then become associated with good times instead of an everyday occurrence. Use treats as a way of making good memories.

Plan ahead. When it comes to your meals, always have a plan. Busy families like Lakeitha's can count on having lots of curve balls thrown their way. You never know when a child is going to get sick or the car is going to break down. Things like preparing and freezing healthy dishes that can be pulled out when a minor crisis occurs can be the difference between getting a decent meal on the table or resorting to fast food take out. For more tips, check out this post on my kind of fast food.

via fastfoodcenter.com

Now that I've shared my top three, how about helping Lakeitha out by sharing your best tip or stopping by to offer her a little support and encouragement. You can find her here.

I'm Ridin' Solo

2010-09-13T05:00:00.000-07:00

Life as of late has been incredibly hectic. One hour round-trip drives to the hospital to see my brother eats up a big part of the day. Throw in having to drive my son to school when he totaled his car and it felt like I was surgically connected to the driver's seat. Thankfully, we bought my son a new car last week so I can knock 2 hours of drive time off my daily to-do list! Unfortunately, cars don't come cheap, even used cars. Since part-time writing hasn't turned me into a millionaire yet, my contribution to paying for the car had to come in the form of sacrifices. I took a look at my monthly expenses to see where I could cut back to offset the unexpected cost of purchasing a new car. I hated to do it, but the first thing that had to go was personal training. :(

Having a personal trainer makes life easier for several reasons. First, because you pay for it, you are going to show up. Second, let's not kid ourselves, we all work a little harder when someone is watching. Third, since I shared my session with one of my best friends, it was both exercise and social hour for us. I really looked forward to my Wednesday morning sessions. Finally, a personal trainer can teach you the latest in exercise science and educate you on ways to prevent injury.

However, after over 9 months working with my trainer, Gregg, and a month working with one of the other trainers at the studio, Kathy, I am confident that I can handle working out solo for a while. I've learned a ton from Gregg about functional and core training and can incorporate many of the new exercises I learned from him into an at-home program. If I get stuck, I always have the at-home programs that Gregg created for me that I've used in the months since we started training together. Also, Gregg is just an e-mail away. As a matter of fact, he e-mailed me last week to let me know he knew I was going through a rough time and to contact him if I needed any help with my at-home routine.

Kathy taught me a great deal as well. Each week she varied the types of workouts that we'd do. She has a real knack for coming up with new ways to use equipment and she introduced me to TRX training. (If you've never tried it, give it a shot. It's very challenging!)

TRX Suspension Training

Source

I've been at this for a couple of weeks now and so far so good. As luck would have it, the lovely people of CSN Stores offered to let me review some of their fitness DVD's. I chose 4 DVD's, each a little different from the next, to provide me with some variety. (Each video is available at CSN Stores for under $12.) Since the weather will be changing in the next month or so, my morning bike rides may be coming to an end soon and I wanted to be proactive about finding an alternative form of cardio for the cooler months. As well, I've been wanting to try incorporating more yoga and pilates into my week.

The four titles I chose

If you are looking for a fun cardio workout, I'd highly recommend The Firm Cardio Party, my favorite of the four selections I made. It's a 40 minute workout, split up into 5 segments, each taught by a different Firm instructor.

Armed with the knowledge I gleaned over the past 9-10 months and the new DVD'S, I think riding solo is going to go just fine.

Just Call MeLittle Miss Sunshine

2010-09-07T05:00:00.000-07:00

Remember my post last Tuesday about accentuating the positive? I want to explain why I wrote that post. You see, last Monday was a really awful day for me, but being a glass half full kind of person, that post was my way of trying to find a positive moment in an otherwise unpleasant day. It was my way of nudging those of you who recognize the Debbie's out there (or maybe the Debbie in the mirror) and letting them know that attitude is everything. Maybe, just maybe, someone would re-evaluate what constitutes a reason to complain and what is something that is in their control if they are willing to recognize the fact that they have the choice to act.

So today, Little Miss Sunshine (that would be me!) is going to tell you why I was so down on Monday and why I'm not going to let it get the best of me:

Problem: My son was in a car accident a week prior. He totaled his car. While we look for a new car I have to drive him to and from school 4 days each week, a total of 2 hours each day.

My attitude: He came out of that accident with only minor scrapes on his arms. If you saw the condition of that car you would never believe that no injuries occurred. (God bless the creator of the air bag!) A car can be replaced, a child can't. I get to spend 2 hours talking with my teenage son 4 days each week.

Problem: My oldest brother is in a hospice facility dying of lung cancer and his condition is declining on a regular basis. While visiting that day he was having difficulty with short term memory. He couldn't recall what you had said just seconds before. He couldn't remember his own name.

My Attitude: He has already lived 6 weeks longer than the best case scenario. He and I have become extremely close in the 10 months since his diagnosis. He has a wonderful support system of loving friends and family to provide comfort in his final days. The staff at the hospice facility is top notch, I can't say enough about the quality of care he is receiving. They are able to control his physical pain.

Problem: I found out Monday that my favorite uncle, who is like my second father, was just re-diagnosed with a brain tumor.

My Attitude: I am so fortunate that he was part of my life. He has lived for 71 years, had a loving marriage, has 3 wonderful children and 3 beautiful and healthy grandchildren who adore him. He had a successful career and has a multitude of friends and family members who are there for him. He led a full life.

In addition to those situations, on Monday I learned that:

-My niece, had two suitcases of her belongings stolen on her first day of college. This is a young lady who worked part time jobs, took every honors class available and exhausted every avenue to help her land the scholarships she would need to afford college.

-My in-laws had to unexpectedly put their dog to sleep.

-My son called an old friend to say hello and was informed that a mutual friend from their childhood has a substance abuse problem and his parents are trying to get him into a rehab facility. (Try explaining to a 19 year old boy that good kids from loving families can get caught up in bad situations and that even those who care the most can't always prevent them from making mistakes.)

Yes, Monday was a pretty rotten day. Really bad things happened to really good people. When you realize that there are people dealing with the knowledge that they will soon die or that there are loving, involved parents who have to wake up in the morning and wonder what they could have done differently to prevent their child from turning to drugs, your problems seem minor in comparison. I know that's how I feel. So when I see someone day after day after day complaining about their perceived problems, issues that are, in actuality, completely in their power to change, I can't empathize. If someone chooses again and again to buy junk food or not make time for exercise or eat an entire pan of brownies, I don't want to hear about those things. I choose not to follow those types of blogs. I'm sure there will be a few who won't want to follow mine given that they won't find sympathy from me. I'm okay with that, actually, I'm more than okay with that. I want to surround myself with positivity and find the good in even the worst situations. Can I get an "Amen, sister!"?

If you feel the same way that I do, may I suggest My Journey to Healthy Living written by Barbara. I love the way Barbara finds joy in the simple things that life has to offer. It's always uplifting to read her posts.

Accentuate the Positive

2010-08-31T05:38:00.000-07:00

Source

There are those type of people who make lemonade from lemons and then there are the "Debbies" of the world. "Debbie" was a former co-worker who could find the negative in any situation. If it was someone's birthday, she was allergic to chocolate and couldn't have a piece of the celebratory cake. If she received a bonus in her paycheck, it didn't really help, it was going straight to pay off bills. When there was a minor problem that was no more than a blip on the radar of the rest of the office, Debbie could spin it into a catastrophe the size of Hurricane Katrina. It was comical to some extent, but maddening to another. My secret nickname for her was Eeyore.

Initially, when I first met Debbie, I would try to empathize with her and attempt to help her see the silver lining to the cloud she thought constantly hung over her. That became old quite rapidly as anything that you added in the way of a positive response was met with another reason why life sucked. I started to avoid her like the plague. I didn't need her constant whining and negativity in my life. When we are surrounded by those who bemoan every minute disappointment it brings us down to that level. No one needs that.

When I first began reading fitness/wellness/weight loss blogs last November, I could almost instantly identify the "Debbies" in the community. They were the ones who were constantly saying things like, "I messed up again. How could I eat an entire box of Krispie Kreams in one sitting?!!!" My approach, just like when I met my co-worker was to leave a positive response, "Get back on the horse, this is just a minor misstep." After hearing the same things again and again, I wished I could take hold of their shoulders and give them a good shake. (While shouting, "Why did you buy a box of KrispieKreams in the first place!" ) Likely, even if I could have, it wouldn't have helped. More often than not, the Debbies of the world get some reward from complaining. Maybe it is sympathy that they crave. Maybe it is the forgiveness of their "sins" that they want. Either way, Debbies take, but rarely give back.

Several times on this blog I've shared an approach that my favorite professor in college, Dr. Hurst, taught me. It's the "What are you going to do about it approach?" This is where you ask Mr. or Ms. Whiny Pants what they are planning to do to make the situation right. Generally, this shuts them up quick. If you're lucky, they will take action, if not, it's their turn to avoid YOU like the plague. Either way, you win.

Recently, I shared with a few of the friends I've made in the blogging community my approach to dealing with the "Debbies" in the blogosphere. I simply stopped following their blogs. This may seem harsh, after all, we often blog to reach out for support. I'm not talking about the occasional mention of a problem, I'm talking post after post describing ad nauseam the daily trials of their life. IMO, if an individual consistently complains and doesn't take action, our support is never going to be enough. That individual has to make a conscious decision to change. The blogging community may be a crutch for them, but it might also be the very thing that fans their negativity fire.

The Debbies in the world are blind to the concept of accentuating the positive and our constant gestures to help them open their eyes can take a toll on us as well. I'm happy to point them in a positive direction, but only once or twice. After that, it's their responsibility to decide which path they plan to take.

How do you handle negative people? Do you find my tough love approach too harsh or can you see the logic I use?

A Little Help From My Friends

2010-08-30T05:00:00.000-07:00

When it comes to leading a healthy lifestyle, some days are more difficult than others. These are the times when I have to have those little talks with myself about what is important and what I can do without, what I should do vs. what I feel like doing. A sample of a conversation with myself might sound something like this:

Do you want the immediate gratification that the drive thru offers or can you wait until you get home to whip up an omelet and maybe a quick salad on the side? You know you are going to feel crummy (and guilty!) if you eat that burger and fries.

I'll admit, there are days when the answer to the questions I ask myself are not the ones I should be giving. That's when I have to pull out the big guns and start calling on the voices of some of the friends I've made through blogging. For instance, on days when I don't feel like exercising I might ask myself, what would Chris from A Deliberate Life say to that? When Chris was over 100 lbs overweight it hurt just to walk, she reports on her blog that her feet would feel as though they were burning. But she still went out there and got in her activity for the day. It's that kind of attitude that led to her success.

When my heart isn't into my workout and I'm only giving about 50%, I start to think about Bobbie from Anonymous Fat Girl. If Bobbie had that kind of attitude she'd never realize her goal of doing a pull-up.

Oh, and there are those days when I use age as an excuse. Woe is me, I'm over 40 and I have osteoarthritis, pull out the violins everyone! I know Jody from Truth 2 Being Fit would set me straight. At 52, Jody has a body that the average 21-year-old would kill for and she didn't get it by sitting on the couch watching The Today Show and sipping coffee. She gets her (toned) booty to the gym and works her tail off.

I get a nudge from Gina, aka The Candid RD, on mornings when I hear the blueberry muffins from the neighborhood bakery calling my name. I can almost hear Gina saying that muffins are glorified cupcakes and I might want to rethink that option, maybe some Greek yogurt with blueberries instead.

When I think I can't push out a few more reps during my strength training routine I channel my inner Roy, personal trainer and all-around wise man, to motivate me to give it all I've got. Dr. J, wouldn't let me give in either, he'd explain the virtues of not allowing yourself to be ordinary.

There are those times when I find myself thinking that the words "delicious" and "healthy" can't possibly come together in the same sentence. That's when I call on my friend Tami to dispense some advice. Tami didn't lose dress size after dress size by eating things that taste like cardboard, she created her own healthy versions of her favorite meals.

Finally, mental health is just as important as physical health. In any given year I'm likely to have several occasions when there is more on my plate than I can possibly deal with alone. That's when I hear my friend Genie's voice. Genie would advise me, laugh when it hurts too much to cry. Genie can find the humor in just about any situation.

The Beatles had it right, I get by with a little help from my friends.

If Your Health Were a Business

2010-08-23T05:00:00.000-07:00

The world has watched as the BP oil spill has reeked havoc on the ecosystems of the creatures living in the waters off the Gulf. We've seen thousands of men and women lose their livelihoods as a result. Tourism in the affected areas has dwindled to a slow trickle. Many of the businesses that rely on summer tourism to maintain their bottom line have gone under as a result. Perhaps some of this turmoil could have been avoided if the oil industry had been proactive, anticipated possible scenarios and developed a plan of action for each. The same line of reasoning could be applied to the way we approach our health. If your health were a business, would you be in the Fortune 500 or filing bankruptcy?

Too often we take our health for granted. We may not be in tip top condition, but we are surviving. But much the way a business will fail if those in charge don't anticipate problems, our bodies will fail us if we don't take precautionary measures to avoid health problems. Let's say for example that you owned a sporting goods store, would you wait until June 1st to consider placing an order for golf supplies, swimsuits or fishing gear? Of course not. You would certainly have made arrangements to have those items in your inventory prior to the arrival of the season when there would be a high demand for those items. Sadly, many individuals don't apply the same logic to their health. Often, action isn't taken until a crisis occurs.

Take a moment and answer these questions:

Do you make cardiovascular fitness a priority?

Have you had your cholesterol levels checked recently? How about your blood pressure?

When was the last time you did any type of strength training?

How many fruits and vegetables did you eat yesterday?

Is your pantry filled with empty calories like cookies, chips and candy or is it full of brown rice, beans and tomato based products?

How do you manage your stress?

Do you discuss your problems with others or ponder solutions during a long walk?

When emotions get the best of you, do you drown your sorrows with alcohol or food?

Have you vowed to start taking better care of your health, but never got around to following through?

The answers to these questions play a large role in determining the success or failure of your health. Are you proactive or just keeping your head above water? Your health is your business and you are the CEO.

Today, I am a Ma'am

2010-08-16T05:00:00.000-07:00

Source

A few years ago my son got his first job waiting tables at a new diner in our area. The morning of his first day on the job I gave him what I consider an excellent piece of advice regarding customer service. More specifically, I gave him a bit of advice about waiting on his female customers. I told him, regardless whether a woman appears to be 21 or 81, if you want to get a good tip, avoid calling her "ma'am". Ladies over 35, am I right? If I get a "Ma'am" could I get you another cup of coffee?" my first thought is something decidedly less Christian than, "What an attentive server!" To me the word, "ma'am" always conjured up images of a woman whose hobbies revolved around yarn. A homebody whose idea of a night out was heading to Bob Evans at 4:30 for a Knife and Fork Sandwich followed by reruns of Touched by an Angel.

The way I see it, being a "ma'am" is a state of mind. You can only be a one if you feel like one. I don't recall the first time I was referred to as a "ma'am", but I do remember the first time I felt like a "ma'am"-Tuesday, August 10th, 2010. After a stressful week that included fewer workouts, less sleep and more eating on the run than I'd done in years, I woke up Tuesday morning feeling as tired as I had when I'd laid down the previous evening. Several cups of coffee and a cool shower didn't help. My magnifying mirror only added to my misery. (Curse the inventor of the 5X magnification mirror!) Even my BFF, Cover Girl Advanced Radiance, couldn't cover the dark circles and bags under my eyes. I felt exhausted and completely stressed out. What went through my head? "OMG, today, I became a ma'am!" Until that moment, in my own little world, I was still a "Miss", but lifestyle choices over the previous week transformed me into a "ma'am" in the blink of an eye. Stress can cause us to make all sorts of sacrifices to our health at the very time when we most need to be mindful of our well-being.

I didn't bother finishing my make-up or hair that morning, but I did slip into one of my favorite summer dresses and headed to the grocery store to buy a cart full of healthy choices. With family coming to town for a visit, my son starting back to school in a matter of days and my oldest brother in the hospital, I knew the coming week would be no less stressful. I needed to arm myself with some healthy choices. Lots of produce went into that cart, including some of the overpriced pre-cut veggies. There would be no excuse for not eating right this week and one week of buying the pre-cut produce was not going to force me into financial ruin. That night I went to bed early and in the morning I worked out with one of my besties and our trainer. The two of them always make me laugh. Is there a better stress reliever than hanging out with friends and enjoying a few laughs? I think not.

There have been times in my life when I let stress invade my life like a parasite, but no more. When stress raises its ugly head, I'm ready to kick its butt. I refuse to let stress turn me into a "Ma'am."

Pilates Basics

2010-08-11T05:00:00.000-07:00

Raise your hand if you want to develop a flat midsection, strong back and a long, lean look. If that is your goal, pilates is the workout for you. It's also perfect for anyone who is recovering from an injury because it is done completely on the floor. As a matter of fact, the creator of pilates developed the exercises to help dancers recover from injuries. I was thrilled when I was contacted by America's Nutrition and given a chance to review their Deluxe Pilates Kit.

The kit came packaged in a bag and included everything to get started:

The kit is lightweight and everything comes packaged in a mesh bag that makes it perfect for anyone who travels frequently and doesn't want to forgo their workouts while on the road. The mat can be rolled up and comes with a strap attached if you want to use it for a group fitness class at a gym.

The workout goes through the 10 basic exercises that are the foundation of all pilates workouts. An important thing to keep in mind is that positioning of the body if fundamental to getting the most out of your pilates workout. The instruction provided is clear and easy to follow and the instructor, Hilary Burnett, is very pleasant. (Come on, admit it, we've all done videos or attended classes where the instructor's perkiness got on our last nerve!)

If you are new to pilates, this is a good introduction. If you have been practicing pilates for a while but would like a refresher on getting the most from your workout, you can't go wrong here.

As someone who suffers with osteoarthritis, some days my joints can't take a traditional workout with weights. On those occasions, what my body is asking for is a good stretch. Pilates is a great workout because the muscles are stretched as well as strengthened by performing the exercises.

Have you tried pilates yet?

Quit for Yourself/Quit for Them

2010-08-09T05:00:00.000-07:00

This is what it looks like after surgery to remove a portion of your lung.

The very disturbing image above is from a website called Why Quit, a site dedicated to the memory of those lost to lung cancer. This photo is not nearly as gruesome as the vivid memory I have of my father's incision when a portion of his lung was removed in the spring of 1983. I was a senior in high school at the time and just getting ready to graduate. Instead of going to graduation parties that summer I was visiting my father in the hospital. My mother was told that an optimistic life expectancy was 2 years.

My father, like many men of his generation was a smoker. In the 1950's and 60's when he was a young adult it was fashionable to smoke. As a small child growing up in the late 1960's and early 70's I have clear memories of my aunts smoking while they were pregnant. In family photos of holiday events every adult seems to be holding a lit cigarette. There was buzz at that time that smoking could cause cancer, but nicotine's highly addictive properties surely made quitting an enormous challenge.

The ironic thing about my father being diagnosed with lung cancer at the age of 49 is that he so often lectured his 6 children about the health hazards involved with smoking. Although he quit and started up again and again, he begged us not to make the same mistake. As a matter of fact, he offered each of us $100, to be given on our 18th birthdays, if we never as much as took a puff of a cigarette. For a blue collar worker who insisted on a private school education for each of his children, $100 was a large sum of money to part with. I received my reward on March 28, 1983. My father was diagnosed just weeks later.

My oldest brother, David, never received his $100 reward. He chose, as many teenage boys do, to try smoking for a short time. As many of you already know, David was diagnosed with metastasized lung cancer this past October. Like my father, he had just turned 49. By the time he was diagnosed, the cancer had spread to his hips, spine and some of his lymph glands. He was given 6-9 months to live. This past week marked the 9th month.

My once energetic, talkative brother sat nearly motionless as I drove him to his radiation treatment a few weeks back. Once muscular, David has lost over 35 lbs since his diagnosis. His physical appearance resembles in many ways that of an AIDS patient in his or her final days. He looks gaunt, his clothing hangs from his body, he walks with a limp. Gone is his sense of humor. It now takes all of his energy to form sentences. He spends most of his days sleeping to escape the pain.

On the drive to the hospital that afternoon, David, a self-confessed workaholic, said something that will haunt me for as long as I live. He said that he asked God to take him if he can no longer be productive. He went on to start a sentence with the words, "If I had lived..." I didn't hear anything after that. It was clear to me that, in his mind, he was already gone. In that moment, I lost the vibrant brother I once knew.

The fun uncle that brought my sugar-starved kids a brown grocery bag filled with candy every Christmas died that day, not in body, but in spirit. I know that it is only a matter of time before he is truly gone. I know that I'll never tease him again about the enormous mound of mashed potatoes that he piles on his plate every Thanksgiving. I know that he won't be there to shake my son's hand when he graduates from college. I know he won't be there to share a dance with my daughter on her wedding day or kiss the cheeks of her unborn children. Those special moments in the future will be markedly less sweet without him.

Smoking doesn't just have the potential to take the life of the one with the cigarette in hand, it affects everyone who loves that person. When David passes, everyone who cares for him will lose a significant piece of the future. The future that might have been.

Please, if you smoke, quit today, don't wait for one last cigarette. Don't vow to quit tomorrow or next week, today is tomorrow. Quit for yourself, but also quit for everyone whose lives could be forever changed if you don't.

Golden Nuggets

2010-08-02T05:00:00.001-07:00

Every once in a while I receive a piece of advice or hear a line or phrase that I take with me and use as inspiration. While these nuggets of wisdom may not seem to be related to fitness or wellness at first glance, look closer, many of them apply.

From my Dad:

There are always two ways to approach a challenge, the easy way and the hard way. Most of the time you need to take the harder path, that is path that leads to happiness and success.

From the book The Last Lecture by Randy Pausch (The video below is well worth watching) :

Experience is what you get when you don't get what you want.

From Mrs. Gorman, my 8th grade teacher:

It's better to be 15 minutes early than 3 seconds late.

From Dr. Hurst who taught a class called "Problem Solving" in my junior year of college:

If you are dealing with someone who constantly complains, ask them this question: "What do you plan to do about it?" They will either take action or shut up. Either way, you win.

From my Mom:

If you know you are expected to do something, stop complaining and just do it!

From my sister:

Sometimes people learn the most from doing something that makes them uncomfortable.

A quote from Maya Angelou:

When you know better, you do better.

From my friend Chris after being diagnosed with Multiple Sclerosis:

I could ask myself "why me", but why not me?

From Dr. Marzulio, my political science professor in college. I received my first "B" in college in his class (I'm still bitter!):

You have an "A" going into the exam, but you could blow it. Expect that this test is going to be a doozy. (Foreshadowing at its best!)

Tag, you're it. Even if you have never commented on this blog or want to do so anonymously, please share the best bit of advice or a golden nugget of information so valuable that it taught you a lesson you will never forget. We are never to old to learn a new lesson.

When One Door Opens...

2010-07-30T05:00:00.000-07:00

In my last pos t I mentioned that I would be starting a new challenge in my life. This new challenge is something that I've been dreaming about since the age of 21, yet never pursued until now. I have always loved writing and dreamed of having my work published, but didn't see that as a possibility. I discovered too late (or so I thought) that I should have studied journalism in college, but at 21 and less than a year away from earning my degree, I wasn't about to start over. In the past year I've thought a lot about that dream. One of the reasons that I started blogging was to provide myself with an opportunity to share my writing with others. Although I would not be compensated, I concluded that I could "earn" feedback from others. If my writing was well received, perhaps I could ponder the idea of taking the next step.

As I mentioned in the post on Wednesday, the older I get, the less concerned I am about taking risks, viewing failures as a learning tool and finding joy in the knowledge that I persisted when quitting would have been an easy option. A few weeks ago, I gathered that new found outlook and took a risk. I e-mailed a sample of my writing to the editor of a local newspaper, along with a pitch for an idea I had for a weekly column. Within a few hours, he replied. He was willing to give me the chance to write a monthly column with the knowledge that if it wasn't a real crowd-pleaser, it wouldn't make the cut. I gladly accepted the challenge. As a matter of fact, I welcomed the challenge and look forward to rising to the occasion.

As the saying goes, when one door closes, another one opens. In my case, when one door opens, another must close. Writing the column is the door that opened, but sadly, writing this blog is the door that will close-at least partially. I plan to write weekly posts through the month of August, but when September rolls around, I will be devoting more of my free time to not only the column, but pursuing other opportunities to write professionally. I will periodically write updates and plan to stay in touch with the many that have read my blog and left thoughtful comments over the past eight months.

I have thoroughly enjoyed getting to know many of you better through your comments, from reading your blogs and, in some cases, by developing an online friendship through e-mail. This blog has been a wonderful opportunity to learn and develop an understanding of the struggles that others face not only with their fitness, but also with life's many ups and downs. I will truly miss writing Fitness: A Journey, Not a Destination.

A Journey to the Unknown

2010-07-28T05:00:00.000-07:00

Source

There is a woman I've known since I was a teenager who, in my estimation, is standing on the proverbial edge of happiness and fulfillment, but has never quite made it over the threshold. She left college after the first couple of semesters. As a young adult she quit her first job after just one day. She rarely socializes and has few friends, claiming that she prefers the solitude of home. Her weight has been an issue her entire life; currently exceeding 150 lbs over the ideal weight for her height. She lost quite a bit of weight years ago, but when she regained a few pounds, she went back to her old habits. At the same time she has many wonderful qualities, she is patient, kind and has a wonderful sense of humor. Sadly, I don't think that she can see the solution to finding happiness and fulfillment in life. You see, when you speak to her it is clear that what her issues boil down to is an inability to push herself through the tough times, it's always been easier to quit than to attempt what she perceives as difficult or to journey into the unknown.

In some sense, I think we can all relate to my acquaintance. Starting a new job is scary, you might make mistakes. Introducing yourself to someone new can mean rejection. Joining a group where you don't know a soul is intimidating, again, you might not be accepted. Losing weight can be hard too. You might not be successful and it means giving up what is familiar, what is comfortable.

When I was younger, I too let fear of the unknown and fear of failure stand in the way of my happiness and success. One of the perks of growing older, I find, is that I am less concerned now by failure. I don't worry so much that others won't like me. I am excited at the thought of new challenges. I also find that I am more persistent and less willing to give up at the first sign of failure. That doesn't mean that I never feel nervous or unsure of myself. However, what I have found is that most often my notions of the potential bumps in the road are far worse than reality.

I've also found that trying new things and succeeding can be exhilarating. I've found joy in the knowledge that I don't have to be the best at something to find satisfaction in trying and persisting. On Friday I'll be letting you in on a new challenge that I'm taking on. Hope you'll stop by to find out what I have in store for the near future.

Have you tried something lately that you once feared? How did it make you feel?

Water for Thought

2010-07-26T05:00:00.000-07:00

My favorite way to drink water is with a sprig of mint and lots of lime.
Source

When I was still practicing massage, I always recommended to clients that they drink plenty of water after the massage to help flush out the toxins that were released during the session. I also encouraged them to sip water after exercise, as well as throughout their daily lives.

One of my co-workers shared my commitment to encouraging clients to stay hydrated and would provide clients with a short list of facts about water called Water for Thought. While doing a little purging and organizing in my basement last week, I discovered a copy and thought I'd share. It's my pleasure to present Water for Thought.

1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one's metabolism as much as 3%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters sited in a University of Washington study.

5. Lack of water is the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short term memory, trouble with basic math and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.*

Pretty convincing stuff, eh? Seriously, if something so easy as drinking water can help prevent so many conditions, we should all be drinking up. My favorite tip for those of you working full time is to fill a large plastic container with water, freeze it at night and keep it at your desk at work for a continuous supply of cool water throughout the day. This was a tip from my OB/GYN when I was expecting my first child.

Do you have any suggestions for getting more water throughout the day?

*Source unknown.

Your Massage Questions Answered

2010-07-23T05:00:00.000-07:00

via BHG.com

After Wednesday's post that focused on what to expect when you get a professional massage, a few readers had massage related questions. Rather than try to answer the questions in the comments section, I thought it would be best to do a separate post.

Q: Karen, My husband recently gave me a certificate for a one hour Swedish stone massage. Is one hour necessary? What is the deal with the stones? How does a stone help your muscles or is that all a gimmick? I've had massages before and I love them. They help me relax and de-stress, but have never noticed any effects other than that -- perhaps because they have been 30 min. massages? Your input will be appreciated!

A: In most stone massages the therapist will use both hot and cold stones. Some stones will be placed on the body in areas like the belly, low back and sternum. The heat from the stones increases circulation to the area where it’s placed and relaxes and soothes the muscles, much like a heating pad. Tiny cooled stones are sometimes placed on the clients eyelids. Cool stones will cause the blood vessels to constrict and help reduce puffiness in the eyes. In addition, hot stones in a range of sizes will be used to work various areas of the body, including arms, legs, neck and back. These stones are prepared in a hot water bath then coated in massage oil to allow the stones to slide over the surface of the body.

If you are going to have a stone massage, ask how long the therapist has been practicing this modality. It takes practice to give a stone massage. The stones must be kept at the proper temperature to avoid burns and also switched out often so that they remain warm to the touch. As well, the therapist must be mindful of bony areas of the body, such as the shins, and reduce the pressure applied.

Personally, I prefer a Swedish massage to a stone massage. With a stone massage the therapist must walk away from the client numerous times to refresh the stones. In my experience, this was not quite as relaxing.

To answer your second question regarding the benefits of massage, one post would only skim the surface. The main benefit of massage is that it increases circulation to all the organs of the body. For those who are inactive, the benefits are similar to exercise in that the therapist is essentially assisting the return of blood to the heart where it can be pumped throughout the body to bring a fresh supply of oxygen to the cells. Increased circulation aids in digestion and kidney activity, promoting the natural removal of toxins from the body. Increasing circulation to the body helps decrease swelling and inflammation as well. For instance, people, like me, who suffer from arthritis, may feel some relief in the joints following a massage.

Generally, consider how you feel after exercise and compare that to massage. You have increased circulation to your body and once your heart rate returns to normal, you feel relaxed and renewed. In many cases, the benefits of massage aren’t fully realized until a day or two after the massage. This is particularly true when someone has sought massage therapy for achy muscles.

Q: My biggest concern, besides the whole take off your clothes thing, is that I will be so relaxed that I will let out some weird moan or something. Are moaning (in a totally non-sexual way) sounds normal?

Letting out a moan is not only normal, it would let the therapist know that he or she is doing a great job.

Q: Erica from Certifiably Fit mentioned that she would love to get massages more frequently, but cost is an issue. (Erica, recently certified in personal training, just launched her new website. Check it out here.)

Prices for massage vary depending on where you reside. In my area of the country, spas charge anywhere from $50-$100 depending on the type of massage requested. (Higher rates are usually charged for deep tissue, sports massage and stone massage.) You may find better rates by contacting a therapist with a private practice.

Another option would be to contact a massage school and ask if they have a clinic where current students provide massage to the public for a reduced fee. The school I attended charged just $25 for a one hour massage from a current student. Be forewarned though, students are still honing their skills and the massage may not be as fluid as one you’d receive in a professional office, wellness center or spa.

A second option is to barter services with a massage therapist. When I practiced massage I routinely traded massages for haircuts, pedicures and facials. If you possess a skill that could be of value to the therapist, he or she may be willing to trade services. Perhaps the therapist needs help with her website or has a leaky faucet that needs repair. It never hurts to ask.

Q: I'd love to hear about tipping etiquette please.

A: When in doubt, you can ask the receptionist when you are making the appointment. As a rule of thumb, consider the setting. If you are visiting a day spa, generally people tip much as they would for a haircut or manicure. Generally, the therapists working in spas receive an hourly or per massage salary, but rely on tips to fill out their wages. However, if you are getting a massage in a medical setting, tipping may not be accepted. For instance, many chiropractors hire massage therapists to work on clients prior to adjustments. These therapists would likely be compensated at a higher rate and tips would not be expected.

What to Expect When Getting a Professional Massage

2010-07-21T05:00:00.000-07:00

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Have you ever thought about getting a professional massage but were too intimidated? Maybe you are worried that you'll be asked to take off all of your clothing or that the therapist will be critiquing your body. If nerves or fear of the unknown have kept you from enjoying the many benefits of massage, fear no more. Here's the skinny on what you can expect:

What to Expect Prior to the Massage

If you are coming in for a massage for the first time, try to arrive about 15 minutes early. This will give you time to get comfortable and also allows you time to discuss with the therapist your medical history and any issues you may be having that led you to seek massage therapy. He or she will likely have you fill out a questionnaire that includes information that will help her/him give you the best possible massage. There are some instances where massage therapy is contraindicated such as following a stroke, if there is evidence of a blood clot or when certain skin disorders are present or certain common illnesses. As well, special training is necessary when providing massage therapy services to cancer patients or pregnant women.

If you are brand new to massage, the therapist will likely take a few minutes to describe what will be occurring and give you instructions for undressing and in what position you should lie on the massage table.

Arguably the most common question that new clients have is if they need to completely disrobe during a massage. What I generally told my clients is that in order for me to give them a complete therapeutic massage, it is best to remove all clothing except for panties/briefs or boxers. You will be covered with a sheet at all times during your massage, except the body part on which the therapist is working. The therapist will be using oil or a gel or cream-based lubricant when providing the massage. These products can leave stains on clothing. You will be given privacy during this time, much the same way you would be if you were having a complete physical at your physician's office.

Once you have disrobed, you will lie on the massage table and cover yourself with a sheet. (The therapist should give you direction on this before he or she leaves the room to allow you to remove your clothing.) Most therapists ask clients to lie face up to begin, but I have received massages where I was lying face down initially. It is a matter of personal preference.

What to Expect During the Massage

Generally, the lights in the room will be dimmed and soft music will be playing to provide a relaxing environment. If you have a particular CD that you'd like played, bring it along, most therapists will be willing to accommodate your request. Before the massage begins, instruct the therapist regarding the amount of pressure that you would like to see her or him use. Keep in mind that everyone's perception of pressure is different, what may seem relaxing to me might feel painful to you. Don't be afraid to speak up if you want the therapist to change the amount of pressure. You won't hurt her or his feelings.

When I practiced massage, I started by massaging the scalp, followed by the neck, arms and the front of the legs. When I finished the front of the legs, I would have the client turn over on their stomach and I would finish by massaging the back of the legs, the back and the shoulders. For sanitary purposes, I finished my massage with a foot massage. This is a common pattern for therapists, but each MT will have their own style.

During the massage you will most likely keep your eyes closed and talking will be minimal. Most clients don't speak at all. A good therapist will check in with you a couple of times throughout the massage to see if you are doing okay or if you'd like the pressure adjusted. If you fall asleep during the massage, don't be embarrassed. That is actually a compliment to the therapist. If this happens, the therapist can gently wake you up when the massage is through.

A good Swedish massage, the most common type of massage practiced, will include at a minimum, long stroking movements, kneading, firm gliding movements in the direction of the heart, gentle manipulation of the joints and some percussive type actions (such as tapping on the soles of the feet with a loosely closed fist.) The goal of all of these actions is to increase circulation in the body. Some of the practices are meant to stimulate the area, while others are meant to sedate.

What You can Expect After the Massage

When your massage is complete, the therapist will step out of the room to allow you to get up and get changed. Avoid hopping right off the table. Instead, sit for a minute or two on the edge of the table to be sure that you aren't woozy. Massage relaxes the body and clients have been known to feel dizzy if they get off the table too quickly. If you are feeling a little sleepy, that is normal.

Because massage increases circulation, your kidneys will be working overtime while you are on the table. After a therapeutic massage, you will likely need to head straight to the bathroom. As well, because of the increased circulation, stored toxins in the body will be released. It is a good idea to sip water throughout the day to assist in the removal of those toxins. A word of caution to those who are new to massage: If you have never had a massage AND you have not been recently following an exercise routine, the release of toxins in the body can cause some people to feel flu-like symptoms a day or two after the massage.

Final Notes

Just like you might have to try out several hairstylists before finding a good fit, it may be necessary to try several therapists before you find on whose style of massage and personality appeals to you. I have had dozens of massages with various therapists and have found only a handful whose massage is what is ideal for me personally. That is not to say that the massages I received were not excellent, they simply didn't meet all of my personal needs.

There is a difference between a licensed or certified massage therapist and a "masseuse". A massage therapist is required to undergo a specified number of hours of study, practical training and must pass a licensing or certification examination. Each state in the U.S. has their own requirements, many requiring candidates to be tested through the state's medical board. Massage therapists are required to learn the anatomy and physiology of the entire human body as well as the correct way to administer the massage techniques that they employ. In addition, therapists are required to complete continuing education to keep their license or certification complete.

Before scheduling a massage, check that you are seeing a licensed or certified MT. There are individuals who practice massage or say they are a masseuse who are both untrained and uneducated. In many states it is perfectly legal to say you practice massage as long as you don't refer to yourself as a licensed or certified practitioner. However, harm can be done if an individual does not understand the physiology of the human body or does not have correct information regarding instances when massage is contraindicated.

If you have any questions regarding massage, please leave them in the comments section and I would be happy to answer. If you would like a personal response, please leave your e-mail address as well.

*I became licensed to practice massage therapy through the State of Ohio Medical Board in 2004.

Laughter is the Best Medicine

2010-07-19T05:00:00.000-07:00

A few months back my daughter and her friend wanted to see the movie, My Sister's Keeper. I reluctantly agreed although, from watching the previews, it was pretty apparent that there would be no chuckling during this one. (Spoiler Alert!) Sure enough, you could hear the collective sounds of sniffing and wailing as the movie neared the end. Sue me, if I'm going to spend over $10 to see a movie, I want to leave that theater with a smile on my face. I like to laugh, it feels good, it's fun.

Apparently, there are rumors that laughing is also good for your health. I've been keeping my ears open and here's the dish:

-It's been said that it takes just 17 muscles to smile, but 43 muscles to frown. You have to smile approximately 250,000 times to produce a wrinkle. (Click on my profile picture and you'll see that I'm one happy girl!)

-Laughing lowers cortisol levels in the body. Cortisol is responsible for suppressing the immune system. Decreasing levels of cortisol may prevent disease.

-10 minutes of laughter equals the benefit of 2 hours sleep. (Okay, is anyone else skeptical of this one?)

-Studies show laughter releases endorphins and can lead to a feeling of a "runner's high."

-Studies have concluded that a great sense of humor can add 8 years to your life.

-One good belly laugh burns 3 1/2 calories.

So, if these facts are true, we need to start renting more comedies. Better yet, for a good laugh, head over to Diet of 51 written by my blogging buddy, Genie. She is absolutely hysterical. Please do me a favor while you are there and tell Genie to start submitting her work to publishers. Honestly, this woman is the queen of the one-liners.

Have you seen the YouTube Laughing Quadruplets video? If not, head on over, it could put a smile on the face of the the world's biggest sour puss.

*Facts about the benefits of laughter were found here.

Just the Facts: A Statistical Analysis of My Blog

2010-07-16T05:00:00.000-07:00

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While I have never enjoyed math, I have a genuine respect for the value of statistics. When I studied public administration in graduate school, the program had a heavy focus on using statistics to evaluate performance and the likelihood of success or failure of future projects. Politicians rely on statistics to gauge public perception and to indicate what segment of their constituents approve or disapprove of their performance. In simple terms, statistics can teach us where we need to devote our attention. Statistics don't sugar coat the facts.

Given my appreciation of stats, you will find it no surprise that I regularly track the stats for my blog traffic. After all, my goal is to always strive to improve my performance and identify the type of post of most interest to those who read this blog. Tracking stats has taught me a good deal about not always relying on instincts. For example, sometimes I spend a great deal of time writing what I think is an interesting and informative post only to find that a small number of people read or responded to the topic. On the flip side, there have been occasions when I have written something and was pleasantly surprised that readers related completely to what I had to say.

Just for fun, I thought I'd share with you a few statistics about my blog.

The A List Posts: These are the 4 most frequently viewed posts:

Should Working Out Cause Vomiting?

My most frequently read post, I was prompted to write this after a comment was left on my blog by a woman who insisted that if she doesn't vomit after working out, she hasn't worked out hard enough.

Weight Watchers: Is it a Good Option?

In this post I shared my tiny knowledge of the Weight Watchers program and asked readers to share their experiences. After the response from readers, I became a believer. Weight Watchers has helped many people. Have you seen the new ads with Academy Award winner, Jennifer Hudson? She looks fabulous!

What to Bring to the Party

This post was written shortly after I started blogging. I was reading dozens of blogs every day and noticed a common theme: It is so hard to "be good" at parties when there is nothing but junk being served. Here I share a few of my favorite things to bring to the party so that I know I'll have an escape plan if the offerings on the buffet are less than healthy.

Best Fast Food Choices: McDonalds

It's inevitable that there will be times when fast food is our only option. I did a bit of digging to see what were the best choices for those times when the drive thru is all you have. I also did a second post on the choices at Wendys which is another popular post, but not in the top 4.

Post That Received the Largest Number of Comments:

What Kind of Lump is It?

A minor cold was the inspiration behind this short post that talks about viewing our problems as lumps. Is it a lump in your coffee, a lump in your throat or a lump in your breast?

Blogs From Which the Most Readers are Referred:

Hollie's Weight Loss Blog

Shedding My Fatsuit

Key Words That Lead to My Blog Most Often:

The Biggest Loser

Vomiting When Working Out

Jillian Michaels (Wait for it.....Devil in a sports bra!)

R.I.C.E. Therapy

Grazing vs. Three Meals a day

Most Frequent Commenters:

Bobbie from Anonymous Fat Girl

Jody from Truth 2 Being Fit

Karen from Waisting Time

A few fun facts I gleaned from analyzing the data on my Blog Patrol:

-While I write a fitness blog, posts related to food are more popular than those related to fitness/exercise.

-Readers respond to topics related to motivation.

-The Biggest Loser is a white hot topic.

-Posts that are brief or are separated with a lot of paragraphs and include pictures are more popular than longer posts or ones that include only text.

- I consistently receive the most hits on Wednesday of every week and the fewest on Saturdays.

-I receive more comments when I write 3 posts per week than when I write 4-5 posts per week. (I reduced the number of posts per week feeling that quality was more important than quantity. Also, because I respond to every comment left on my blog, this frees up my time to read the posts of those who respond and write a thoughtful comment.)

-Based on hits, only about 10%-15% of those who read my posts leave a comment.

If your goal is to build your blog's readership, tracking programs are an invaluable tool. If your blog is more of an online journal, you might still want to add a blog tracking program just for fun.

Do you track your blog's stats?

Totally unrelated, but I would be so appreciative if you could include your e-mail address when commenting so that I could easily respond. Your address will not show up publicly and I vow to not stalk you online! :)

Balancing Cardio and Strength Training

2010-07-14T05:00:00.000-07:00

Last week I received a question for which I'm sure many of us would like the answer.

"What is the perfect work out routine to be performed in a week? More precisely, should one do cardio and strength every day, if yes how much of each, alternate one or the other or do half hour one and half hour the other?" -Anusce of Ciao-Chow

While a good deal of information has been written about this very subject, the experts don't always agree on the answer. While I was working out with my trainer, Gregg from American Mobile Fitness, this past Monday, I asked him to update me on the latest recommendations for including the perfect balance of strength training and cardiovascular workouts into your week.

Gregg had a lot to offer on the subject. As far as cardio is concerned, in a perfect world, we should be doing about 60 minutes of cardio everyday, including the days when we strength train. Knowing that most people don't have time to perform cardiovascular exercise 7 days each week, Gregg suggested the following tips:

-On days when you strength train it's perfectly fine to limit your cardio to 30 minutes instead of 60.

-It takes at least 10 minutes to start to see the benefits of cardio. If you don't have time to do 30 minutes at once, break up your cardio into 10 minute segments in the morning, afternoon and evening.

-Be sure that you are working at a high enough intensity that you are elevating your heart rate. 30 minutes of high intensity interval training is superior to long stretches of exercise performed at a leisurely pace. Gregg feels that one of the most likely reasons why some people aren't seeing results with their fitness routine is that they are not working at a level of intensity that will yield results.

When asked about the frequency of strength training, Gregg mentioned that most experts will tell you to perform strength training 2-3 times each week, not on consecutive days unless you are working the upper body one day and the lower half the following day. His preference though is 2 full body workouts each week. He sites efficiency as the main reason for his preference.

When I train with Gregg I am doing a full body workout moving from upper body to lower body exercises without breaks. In addition, I will be asked to perform movements that incorporate both upper body and lower body moves consecutively. For instance, I may do a squat with an overhead press. Working in this way not only provides an intense, effective and efficient workout, it raises the heart rate so it is also cardiovascular. My workouts last 60 minutes and include a short warm up and a series of stretches at the conclusion.

I hope this information provides you with a better understanding of how to balance strength training workouts with cardiovascular work. If you have any follow-up questions, please leave them in the comments section and they will be addressed in a future post.

As always, thank you to Gregg Schwartz for offering us his sage advice.

Nice Legs!

2010-07-12T05:00:00.000-07:00

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It was the summer of 1981, we were celebrating my best friend Cheryl's birthday with a party in the backyard of her home. I stepped inside the house, most likely to fetch another bottle of Tab from the refrigerator, when all of the sudden I was cornered by Raymond, the boyfriend of Cheryl's older sister who told me that he thought I had nice legs as he moved in closer. After letting him know in no uncertain terms that if he took a step closer the police would be sketching around his body with chalk, I hightailed it back to the party to tell Cheryl what had happened.

At sixteen, I took for granted that my body was lean. I could afford to be offended, not flattered, by comments about my anatomy from obnoxious teenage boys. Nowadays, I would kill to have the legs I had in my teens. All the lean muscle, none of the fat, I took my healthy body for granted when I was young. George Bernard Shaw said it best, "Youth is wasted on the young."

It's easy to look back and conclude that my younger self did nothing to earn those legs. After all, teenagers have the metabolism of a hummingbird. They eat chips, drink copious amounts of soda and never exercise, right? That may be true of some teens today, but if I'm honest with myself, that wasn't the case for me. My typical summer day as a 16 year-old might look something like this:

Get up/shower/dress/eat

Head out for 2 hours of cheerleading practice.

Return home for lunch

Ride bike to pool to meet friends for an afternoon of swimming

Ride home for dinner

Spend evening babysitting neighbor's three children.

While my 16 year old self didn't do any formal exercise outside of mandatory gym class at school, there was a good deal of incidental activity included in my ordinary day. Two hours of practicing cheerleading routines is comparable to taking back-to-back group fitness classes. Without a car, cycling to and from my social activities was a must. Socializing with friends often involved activities like skating, hiking the trails at a local park, swimming, skate boarding and playing tennis. Even babysitting required playing tag or swinging on the swing set with my charges. All of these activities contributed to developing my healthy, lean body. The wonderful part about that period in my life was that all of those activities made me happy; I was having fun.

After starting college, I bought my first car. My bike was left to collect dust in my parent's garage. Two part time jobs and a full load of classes left little time for swimming or hiking with friends. Socializing in college was more likely to mean pizza and beer (in my case, wine coolers!) and conversation enjoyed at a tavern near campus than anything that included physical exertion. While I was busy running from school to jobs, my meals were often nothing more than a pack of peanut butter crackers washed down with a can of diet soda. I didn't gain the dreaded Freshman 15, but I did start to see some cellulite developing on my once flawless thighs.

The responsibilities of marriage, career and household duties ate up most of my time after college. With the birth of my first child, afternoons spent participating in fun, yet physical activities were nonexistent. The 50 lbs I gained with that first pregnancy required actual exercise. Losing that weight meant working out 7 days a week. Notice I used the word "working", not playing. I had lost that sense of fun that I'd known in my youth.

I realized that while my metabolism may have slowed down with age, so had the sense of fun that came with participating in activities for the sheer joy that they bring. Often, it is our perception of things that make them less palatable. When I started seeing once fun activities as exercise, they lost their appeal and I lost some of my muscle tone.

Maybe George Bernard Shaw had it wrong, maybe youth isn't wasted on the young after all.

Little Known Facts

2010-07-09T05:00:00.000-07:00

When the always hilarious Patrick of Responsibility 199 presented me with the Fabulous Sugar Doll Blogger Award, I have to be honest, I immediately started coming up with excuses for why I couldn't write a post about this. It has nothing to do with Patrick, I'm just terrible about accepting awards. I suppose it has something to do with not liking to draw attention to myself. I don't feel comfortable opening Christmas presents in front of other people either! But since Patrick is good enough to always stop by my blog and leave a humorous comment, I couldn't pass up the opportunity to thank him publicly.

Part of the award is to list 10 little known facts about myself. So here goes...

1. I adore apes, there, I said it. For my birthday gift last year my husband took me to The Great Ape Trust, a reserve in, of all places, Iowa, that houses primates, some of whom have been rescued from work in the entertainment field.

Rocky the orangutan can be seen in commercials for Capital One and Aflac.

2. I once saw tennis star, Venus Williams in the Detroit airport.

3. I spent a year in graduate school studying Public Administration because I was offered a paid internship only available to students in that major. It was what I call "the best worst mistake" I ever made. I learned a ton-mostly that I didn't want to work in a male-dominated field!

4. I dream of retiring in Napa Valley. The dream isn't complete without a beautiful home overlooking a vineyard. Is that asking too much?

5. This one I'm especially proud of: I have never, yes, I said never, not even during college, ever vomited from drinking too much alcohol. Probably because I have never acquired a taste for beer, I'm a wine lover though!

6. I once entered a recipe into the Pillsbury Bake-Off, a contest where entrants submit an original recipe using a Pillsbury product. Obviously, I didn't win.

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7. My parents, named me Karen Kay, not considering that our last initial was also a "K". Needless to say, I have never donned a monogrammed sweater. What were they thinking!

8. All through high school I planned to become a dentist. My first semester of college it finally dawned on me that I didn't want to spend the rest of my life with my hands in other people's mouths.

9. After years of waiting to see LeBron James live in action, I finally scored tickets for my husband and me to see the Cavaliers play the Pistons. The night before the game I broke my toe and had trouble putting weight on that foot. Needless to say, a friend of my husband's got my ticket. (Good luck getting to see him now!)

The Great LBJ

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10. One summer I worked three jobs in order to save up for my first car. I wouldn't recommend that!

Thanks again to Patrick for bestowing this award upon me.

Banish Fitness Boredom

2010-07-08T05:00:00.000-07:00

I was thrilled last week when Sean from CSN Stores contacted me about doing a product review. They have a huge selection of merchandise. Need a vanity for the bathroom, a new bed for the dog or maybe a set of luggage for this summer's vacation? You name it, they have it covered. Right away I knew I wanted to order some new workout dvd's. I find that the best way to remain consistent with my fitness routine is to never let myself become bored.

Last week I read a great tip from none other than Jillian Michaels, who I very affectionately refer to as The Devil in a sports bra. Ms. Michaels suggested that in these tough economic times when joining a health club might not be in your budget, consider setting aside about $100 for a variety of different workout dvds. Armed with a collection of workouts that cover strength training, cardiovascular exercise and flexibility training, you can go months without feeling pangs of boredom creeping into your routine and tempting you to take frequent days off.

With the generous $60 gift certificate that Sean presented me, I'll be purchasing a number of DVD's. With my current knee issues, pilates and yoga dvd's are my first choice, but I'm very tempted by The Firm Wave Kit for $59.98. I've used other Firm dvd's in the past and can tell you, from experience, they are tough.

I've been browsing through the selection of over 200 fitness dvd's available. The prices here are very reasonable making narrowing down my choices a bit of a challenge. Once I've made my selections and receive my order, I will be reviewing each workout that I choose.

Can Cardio Equipment be Used for Strength Training?

2010-07-07T05:00:00.000-07:00

This week's question is one of my own, something I've been wondering about for sometime. I asked personal trainers Gregg Schwartz and Cameesa Pikus of American Mobile Fitness to give me their thoughts.

Question: Is there a piece of cardio equipment that can be used as a substitute for a lower body workout? I have run across several blogs whose authors exclusively use an elliptical machine to replace lower body work. I’m wondering if this is a viable alternative.

According to personal trainer, Gregg Schwartz, " a stair stepper or rower would be the closest thing to a strength workout. When you are performing cardio exercise the goal is to work on endurance of the heart, lungs and muscles." Gregg goes on to say, "Strength training is designed to build muscle and make it stronger and more functional. Stair steppers and rowers will build muscle and also work on heart and lung endurance at the same time."

Rowing Machine

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Cameesa added that one way to use an elliptical machine for strength training is to increase the resistance and to avoid holding on to the handles or bars for support. This requires you to not only use your legs and butt muscles, it also engages the body's core to help support the movement and maintain balance.

Now for the bad news, while these machines are good options to occasionally replace a strength training workout, Gregg doesn't believe that they should be used as the sole form of strength training for the lower body. He recommends using a variety of machines, free weights and different forms of cardiovascular exercise to condition and strengthen all areas of the body.

A plie squat works the inner thigh, an area that is weak in most people.Source

My two cents from a massage therapist's perspective: Like Gregg implied, cross training is a smart option for fitness training. By varying the types of exercises you are performing and using different pieces of equipment, you not only hit different muscles, you decrease your risk for injury. Continually performing repetitive motions can lead to overuse issues, particularly tendonitis. A better option is to perform multiple forms of strength training moves and work your muscles from different angles.

For instance, if you took an anatomy and physiology class in school, you may recall that the front of each thigh is made up of four individual muscles called your quadriceps femoris. Each of the four muscles that comprise the quadriceps are necessary to assist you in flexing and extending the leg at the knee joint. If any of the four muscles is weaker than the rest, knee pain or injury can result. For this reason, it is essential that you work the outer (vastus lateralis), inner (vastus medialis) and anterior (vastus intermedius, rectus femoris) muscles of the front of the thigh.

The same type of philosophy can be applied to the muscles of the hamstrings and gluteal muscles, as well. If there is a weakness in one muscle group, another muscle group will need to compensate for that weakness. This compensation is often at the root of injury.

All in all, I think that the trainers and I are in agreement on this issue. While an elliptical machine is a great way to get both a cardiovascular workout and condition the lower body, it shouldn't be used exclusively for strength training for the lower body.

Thanks, as always, to the trainers at American Mobile Fitness for your expertise.

What Would Lance Armstrong Do?

2010-07-06T05:00:00.000-07:00

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On the morning of July 4th I found myself in the rare situation of having the house to myself. My "boys" were out at a father/son golf outing and my daughter was visiting a friend's cottage for the day. My plan was to spend the morning leisurely reading the paper, watching the news and sipping coffee. Shortly after turning on the news I caught a report on the Tour de France. The reporter mentioned that cyclist, Lance Armstrong, would be competing for an unprecedented 8th title in the event that will wrap up on July 25. I was inspired; my plans were adjusted a bit to include a bike ride.

By the time I hit the road, the temperature was already over 80 degrees and the humidity level was rapidly climbing, but my thoughts went straight to Lance Armstrong and the other competitors in the Tour de France. If they can push through 139 miles in the first stage of the competition, surely I could manage a 30 minute ride on a hot, sticky morning.

I took off for one of my favorite cycling routes. This particular route takes me down a fairly quiet stretch of road. On some mornings, if I'm lucky, I'll have the opportunity to pass by a home where the owners have two horses that are often grazing on their massive property. Often the two animals will be close by the fence and I'll get a good look as I ride past. No such luck that day. To add insult to injury, I was riding against the wind, making for a much more challenging ride. Again, I thought about the illustrious Mr. Armstrong and realized I was behaving like a light weight.

I let my mind wonder at this point. What does Lance Armstrong think about while riding all of those miles? Is his mind on the race? Is he worrying about his competition or living up to the hype of being the cancer survivor who won 7 Tours? Is he thinking about his family, enjoying the scenery, fantasizing about a steak dinner and a cold beer? By this time I was fantasizing about tall glasses of ice water and a cool shower.

The time passed quickly with my mind on something besides my discomfort. When I pulled back into my driveway 30 minutes later and hopped off my bike, there was a strange lightness in my legs, almost like I was floating. Walking felt so easy after riding against the wind. Stepping into my air conditioned kitchen was like entering the gates of heaven. I was drenched in sweat, my hair was a tangled, soaking mess and my mouth was parched, but I felt great.

Maybe for motivation on my next ride I'll craft one of those bead bracelets that they give to children at vacation bible school. You know, the ones with the 4 beads, WWJD, to represent the words "What Would Jesus Do?" Mine will look a little different, WWLAD, What Would Lance Armstrong Do?

What do you do when you're having a hard time pushing through a workout?

Back to the Basics

2010-07-05T05:00:00.001-07:00

Photo source

When I started this blog back in November, I had just begun working out with my trainer, Gregg. I was like that fresh faced college graduate on the first day of a new job, determined that great things were awaiting me. I threw myself into the "job" with hopes of creating something of value. Just like the guy starting his career at the bottom of the ladder and working his way to the top, my trainer had me start with basic exercises. As I became stronger, new and more challenging exercises were added. Mastering a new physical challenge was like receiving a promotion.

As the months passed, my progression slowed a bit, but I was still ascending on that proverbial ladder. However, it wasn't long before the osteoarthritis in my knees, the condition that led to my decision to seek out a personal trainer, started to give me more and more trouble. The minor aches and occasional popping and cracking noises emitting from said knees were insignificant in the beginning. My trainer assured me that as the muscles surrounding my knees became stronger through training those issues would be less pronounced. That was the case for quite some time, but recently the discomfort I had been experiencing in my knees increased. In addition, I was also noticing a great deal of tenderness in my elbows and hands. It was time to speak up.

There was a feeling of defeat inside me as I told Gregg that I saw my progress slipping. I've always had this vision of myself as that little old lady that goes sky diving on her 90th birthday. Instead, I was looking into my future and seeing myself marking the occasion of my 90th year by watching the Home Shopping Channel surrounded by a half dozen cats. Lucky for me, I'm working with a trainer who knows his stuff. Gregg advised me that the routines he was having me perform were increasingly challenging and may be aggravating my condition. His answer was to go back to some of the basics. Instead of a regimen of advanced types of squats and lunges, he had me do activities such as wall squats with the assistance of a stability ball and exercises performed while balancing on one foot. These were some of the exercises that I'd done back in the early months of my training when I was just starting out. After a week of going back to the basics and including a lot of stretching on a daily basis, my knees were feeling much less achy.

Having to go back to the basics was a humbling experience, like getting a demotion at work and having to step down a couple of rungs on the ladder to success. I have always considered myself a motivated person, being demoted was a real blow to my self esteem. If I didn't have the drive to stay on this journey I might have given up. Being demoted stinks, but it sure beats quitting.

The Best Workout Pants Ever!

2010-07-04T05:00:00.000-07:00

Under Armour Women's Form Semi-Fitted Pants

When I find a product that helps my workouts to be more productive I just have to share the good news. When I discovered these pants from Under Armour I was in heaven. I've tried a ton of brands, but most pants designed for workouts aren't designed to flatter the average 45 year old body. Listen up active wear designers, women don't want their thighs to look like over stuffed sausages when they work out!

Under Armor, you got it so right. These are the perfect workout pants, not too baggy, not too clingy, the perfect balance.

In my experience, even the clothing you wear during your work out makes a difference. If you aren't comfortable you can't devote all your attention to the workout. Thank you Under Armor for taking the girl out of the sausage casing!

I was not paid by Under Armour for this endorsement. Although, if they wanted to send a little merchandise my way I wouldn't be opposed!

A Note About Comments

2010-07-02T05:00:00.001-07:00

One of the things I most appreciate about blogging is the comments that I receive when I publish a new post. Feedback is a valuable tool that helps me gauge whether or not my thoughts are being understood. Most often the comments I receive are positive and affirm what I have to say. On occasion someone will disagree with all or part of my post. I welcome both types of comments and appreciate the time that the commenter took to write a thoughtful response. However, what I am most grateful for are the comments that teach me something new.

Shortly after I began writing this blog I did a post regarding my minute knowledge of the Weight Watchers program. At the time I questioned whether it was a good program. I received a number of comments, both pro and con, related to the effectiveness of Weight Watchers based on personal experiences. Ultimately, I started to see the program in a very different and positive light. Because of those comments I not only learned something new, I developed a new perspective.

In the past couple of weeks while perusing the blogosphere, I have encountered a couple of instances where bloggers have made reference to the type of comments they don't want. One blogger wrote a scathing post regarding the rudeness of people who disagreed with her. She continued on to say that people who didn't have an e-mail relationship with her had no right to ever ask for her professional opinion (she is an interior designer) or request that she write a guest post on their blog. Perhaps she was having a bad day. Personally, I would just delete a comment if it were that insulting.

The second instance was almost amusing to me. The blogger wrote a lengthy paragraph just above the area where comments were to be left. Among the items listed were fair "rules" such as, no negative comments or insulting comments directed towards myself or other commenters, but it also included this:

"Comments must be free of all spelling and grammar mistakes."

I certainly agree that it's always best to practice a bit of decorum when commenting. It's also nice to edit your comment for mistakes before hitting the comment button. I've made many a mistake myself when commenting. I didn't leave a comment out of fear of the grammar police! (Just kidding, but I don't think I'll be visiting that blog again.) But, and this is just my opinion, if you are going to blog about your opinions, keep in mind that your opinion is just that, YOUR opinion. There is no such thing an an incorrect opinion and that includes the opinion of those who comment on your blog. If you are extremely sensitive, it might be best not to allow comments at all.

I may not always agree with every comment that I receive, but I grow from reading each comment. (Save the spam I regularly receiving from companies selling male enhancement drugs!) In the nearly 8 months that I have been writing this blog I have only deleted one comment besides spam. The comment was a verbal attack of another person, not myself, and it's intention was clearly malicious. I appreciate the fact that the community of fitness/wellness/weight loss bloggers and those who read these blogs are tremendously supportive and respectful of one another.

Thank you for all of the thought provoking comments that you have left over the past 8 months. Please, never feel intimidated about taking a position that differs from mine in a comment that you leave. I'm always open to hearing your thoughts. I am a huge believer in education and feel that we are never too old or too wise to learn something new.

Have you ever had to delete a comment from you blog?

Ask A Trainer Wednesday: Toning Shoes

2010-06-30T05:00:00.000-07:00

Wednesday's are going to start looking a little different around here. Typically the trainers from American Mobile Fitness briefly answer several questions submitted by readers, but starting this week we will we answering a single question each week instead. Not only will one or more of the trainers be weighing in, but I'll be doing a bit of additional research to provide comprehensive answers to the questions posed.

The Q & A today focuses on "toning shoes." Several companies including Adidas, Sketchers, Avia and Reebok produce shoes marketed as having the ability to help you tone up simply by walking. The claim is that the contour of the soles of the shoes creates an unstable surface and, therefore, forces the wearers muscles to work harder to maintain their position.

This week's question comes from Stephanie Ferris at Steph in the City.

"I'm curious what he [Gregg at American Mobile Fitness] thinks of these supposed "toning tennis shoes" that are all the rage. I bought some and, while I will say they make me walk more because it puts such a spring in my step that makes walking fun, I don't really notice they tone me all that much, and I've worked hard to walk the way they said I should."

Gregg Schwartz of American Mobile Fitness feels that the shoes are designed to target certain muscles but cautions that a bit of practice walking in the shoes might be necessary to avoid injuring oneself due to the instability the shoes can create. On the plus side, he feels that they could contribute to better posture. He concluded by saying that if Stephanie is walking more often because the shoes make that activity more fun, that is a positive.

Personal trainer, Cameesa Pikus, on the hand, responded that she sees the shoes as "gimmicky". Cameesa is concerned that the shoes promote the idea of an easy fix for something you must work at, exercise. Cameesa also shared with me that the subject of these shoes was addressed at a training last week sponsored by the American Council on Exercise (ACE.) Attendees were told that the company that produces the shoes is currently in a lawsuit.

The word "lawsuit" can scare people away pretty quickly. In order to be fair, I did a little digging to see what I could learn about a possible lawsuit and came up empty. After an internet search, including the ACE website, I could find no reports of a lawsuit pending. That is not to say that one does not exist.

According to an article at Webmd.com, the idea of toning shoes began as a specialty shoe for patients with ankle problems or diabetes and spread to the mainstream shoe industry. The shoes create instability similar to walking in sand. When actions involve instability, our bodies respond by using muscles that typically aren't used in day-to-day activity. (You can read more about this here.)

When asked about rocker bottom or toning tennis shoes, podiatrist Cary Golub, DPM had this to say:

"These shoes put the strain on your hamstrings and glutes, so if you are not athletic or a seasoned walker, they may hurt the muscles that they are supposed to help... If you are not used to firing these muscles, the shoes may hurt."

Golub further advises those new to these shoes to start out slowly and not try walking long distances at first.

From my personal perspective as a massage therapist, I would be most concerned about those with balance issues and the elderly for whom falls could cause a multitude of problems or further exacerbate existing conditions. I would advise against running in this type of shoe as well as wearing them while performing chores that involve lifting.

I hope that we thoroughly answered Stephanie's question today and that you enjoy the new format of Ask a Trainer Wednesday. Please feel free to submit a question that you would like to see covered in a future post. This can be done by leaving your question in the comments section at the bottom of this post.

Can Money Buy Weight Loss?

2010-06-28T05:00:00.001-07:00

"If I had a chef to cook low-fat meals for me and a personal trainer who came to my home every morning, I could lose weight too!"

Those are the words of a close friend who was speaking about Oprah Winfrey's dramatic weight loss in the 1990's. At the time, Oprah Winfrey hired chef, Rosie Daley, whose delicious low-fat creations she had sampled while visiting the resort where Ms. Daley was employed. She also had the luxury of having personal trainer, Bob Greene, coming to her home to put her through the rigors of a daily morning workout. My friend was convinced that if she had the money for a chef and a trainer that she would have no trouble taking off the extra pounds. I'm not so sure it's that simple.

Sure it would be fabulous to delegate the responsibility of planning healthy meals with a good balance of nutrients, calories and fat to someone else. Chefs are familiar with combining flavors and seasonings to create meals that are big on flavor. Who doesn't get bored with the same baked chicken breast and broccoli? Prep work and cooking is time consuming. Having the financial resources of a celebrity of Ms. Winfrey's caliber would allow this luxury for a lifetime. But having well planned, tasty meals that are prepared by someone else doesn't prevent the urge to snack between meals or late at night. That is an issue that even the rich and famous must address.

As far as exercise is concerned, you can't pay someone to exercise for you, even Oprah has to sweat it out to get results. She still has to get out of her warm bed in the morning and put on her workout gear. She still has to perform the bicep curls, crunches and squats like us mere mortals. She can't get an assistant to hop on the treadmill for a three mile jog. Those are assignments that she has to tackle herself. Would you get better results if you could work out in your home with a trainer every day? That depends on you. The trainer can take the work out of planning the routine for the day, but if you want those results, you have to give it your all. You have to be willing to push yourself. You can't give up when it starts getting hard.

No one said that it was easy to lose weight or get/stay fit. It takes work. It takes dedication. It takes time and planning. In Oprah's case, it took money. While we might like to use finances as an excuse for our lack of success, keep in mind that even with all of the resources at her fingertips, the powerful Ms. Winfrey gained back a great deal of weight. Money can't buy weight loss success. It can't buy you a fit body. It can help make life easier, but ultimately, it takes effort and a willingness to do whatever it takes.

Inspiration Comes in Many Forms

2010-06-25T05:00:00.000-07:00

Gyms can be intimidating places for those who are new to this type of setting. I recall a relative of mine, 100 lbs overweight at the time, who refused to join a gym out of fear. She felt as though she would be judged and laughed at for attempting to work out at her size. Chances are, if she had joined, she might have been pleasantly surprised at the support she found from the staff. Perhaps she would have realized that people weren't judging her at all. In fact, maybe she might have inspired a few of her fellow gym-goers. The reason I mention this is because I am constantly inspired by other members of my gym, and not just those who have developed the most toned, lean bodies. Inspiration can come in all sizes and shapes.

Shortly after the new year began I headed to the gym on a particularly gloomy morning. The sun wasn't shining, the ground was covered with that slushy mess that forms when the weather warms up just a bit after a large amount of snow has accumulated. I would have preferred to sit on my couch with an enormous mug of steaming coffee and watch all dozen or so hours of The Today Show. However, with the holidays just passed I knew I had to get back into the routine that was so easily tweaked in the wrong direction during the month of December. As I headed to the second floor of the gym where the cardio equipment resides, I passed a young man who appeared to be about 18 years old. He was quite heavy already at his tender age, probably 150 or more pounds over his ideal weight. He was taking the stairs one at a time and it was a challenge for him. I could see that he was embarrassed that he was struggling to do what most everyone else in the building wouldn't give a second thought. But he was there just the same.

I headed to my favorite piece of cardio equipment and got started with the day's workout. As I often do about 15 minutes in, I started absentmindedly peering over the rail to the free weight area below. I noticed a woman about my age working with one of the personal trainers on staff. I imagined that she had made a new year's resolution to lose those extra pounds, perhaps something she'd done in years past, and this was the year she was going to succeed. Her body language clearly showed that she felt out of her element. She appeared to approach each exercise tentatively. But she was there just the same.

As I headed back to the locker room after my workout I thought about that young man on the stairs and the woman working with the trainer. Both of them had stepped out of their comfort zone to seek a better, healthier life. Both of these individuals inspired me that day.

As I made my way to the exit I received one final overwhelming chunk of inspiration. An elderly couple was entering the gym, each appeared to be about 80 years old. The gentleman, frail, with stooped shoulders, assisted his wife who was moving at a snail's pace with the help of a walker. He waited patiently for her to make her entrance as I was exiting the building. Surely they would rather have stayed home on such a dreary morning, warm in the comfort of their own home, but instead they saw the need for and value in getting some activity that day. They were there just the same and they inspired me.

Walk a Mile First

2010-06-24T05:00:00.000-07:00

The title of today's post is deceptive, I won't be discussing walking or fitness. What I want to address today is the issue of respect for others. First, let me give you a little background about why I feel the need to mention this today. On Wednesday afternoon I received a comment on my design blog. It was a perfectly nice comment related to the post I'd written. As I always do when someone comments on my blog I visited the individual's blog from whom the comment came. As I was scrolling down to read a few posts I saw a title that really offended me: "Bitch Tourettes".

This was offensive to me for a couple of reasons. First, and foremost, someone very dear to me suffers from Tourette Syndrome. For those of you who have never heard of this condition, it is a neurological disorder which is characterized by both physical and verbal manifestations, sometimes referred to as "tics" . This condition is often portrayed in an inaccurate and offensive manner in the media. Generally, on television and in the movies persons suffering with TS are portrayed as out of control freaks who curse and twitch uncontrollably. In reality, most people diagnosed with this condition do not exhibit this particular behavior. More commonly, a person with Tourette Syndrome might repeatedly clear his or her throat or perform a physical motion like rolling their neck repeatedly.

The individual I know who has this disorder is a lovely human being with the most generous nature imaginable. It breaks my heart every time I see or hear someone casually bat around the word "Tourettes" as a joke. How dare anyone make light of a condition over which an individual has no control.

If this incident that happened Wednesday were an isolated one, I may not be ranting right now. However, a week doesn't go by that I don't hear someone say things like this:

"Oh, I think I have ADD, ha ha."

"What a retard."

"Bi-polar much?"

"Did you forget to take your Prozac today?"

I'm sure you get my point.

I didn't leave a comment letting the blogger mentioned above know how I felt. Maybe that was cowardly. Who knows, it could be that this person would have learned something. If someone reading this sees his or herself in this post, it is my sincerest hope that he or she will think twice before making an insensitive statement like the one I read. I realize that blogging is meant to be lighthearted and fun, but I don't see how putting down a person with a real and tragic condition is humorous. If we had to spend a day in the life of a person with TS, if we had to walk the proverbial mile in their shoes, listen to the insults and taunts that they routinely are subjected to, see how they are ridiculed and made fun of in the media, surely we would develop a sensitivity to their plight.

Thank you to those of you who finished reading this and allowed me to rant.

Ask A Trainer Wednesday

2010-06-23T05:00:00.000-07:00

For this week's Ask a Trainer Wednesday, Gregg Schwartz and Cameesa Pikus from American Mobile Fitness will be answering questions on a variety of topics including late night eating, numbness in the feet while running, why some days your work out feels harder than others and how often an individual should run.

Let's get started right away.

Question from John at 2010: Time to Challenge Myself: I've been having a problem lately wanting to eat late at night for the last 2-3 weeks. Karen suggested with the amount of training I'm doing maybe I have a bigger appetite/need to eat more. However, I don't feel hungry when this occurs though. Could my body be requesting more food without feeling hungry and how much would you suggest I increase my calories for the amount of exercise I do??

Here's my average week lately:
RUN: 3 runs of 10k,10miles, 10+miles
BIKE: 3 rides of 20-25 miles
SWIM 3-4 days a week for 50min
GOLF: min. 27 holes/week

Last week this worked out to 1013 minutes of exercise with Sparkpeople suggesting 14,719 calories burned.

I'm a 38 year old 5'11" male and I weigh 259lbs as of this morning but keep in mind I'm trying to work my way down to 199. So far I've lost 84.3lbs this year.

Looking forward to your answers and again thanks for your time answering all Karen's reader's questions!

Answer: I am not sure how many calories you are currently consuming per day. I would also venture to say you could be dehydrated. With all that exercise there is a good chance you are not getting enough water in your system. You may want to try something with electrolytes in it to help. With the amount of activity you are getting, you are going to lose a lot of electrolytes through sweat. If you could answer a few follow-up questions I can help you further. How long have you been doing this type of routine? How long has it taken to lose the 84lbs? This one may take some time to determine.

Question from Laurie from Adventures of Gastric Girl: Sometimes my toes get tingly when I'm on the elliptical for an extended period of time. I'm wondering if it's my shoes, my posture, or what could be the cause of it? Once I get off of the elliptical and do my stretches it's fine.

Answer: When you run or do cardio exercise it is always good to get an extra size or half size bigger shoe. It will help with the circulation and should not let your foot go numb. In addition, watch your foot placement and try to keep your weight on your heels.

Question from Dawne at It's My Time: Why can a 5K run feel amazing and "easy" some days and the next day, like my legs are heavy and dragging? Should a runner truly be consuming healthy carbs?

Answer: A couple of questions: What are you eating before your workouts? Do you eat differently or the same thing before each run? You body is changing all the time. There are reactions occurring in your body constantly. Some days will be tougher than others. It depends on factors such as how much water is in your body and how much energy there is to burn. There are a lot of factors that play into having a good workout. I would not worry if some days feel more sluggish then others. If you run back to back days the muscles in your body may need time to rest. It is always good to consume healthy carbohydrates with any fitness routine. Remember that along with including nutritious foods, eliminate the junk food as well!

Question from at Dutch’s Weight Loss Journal: How often is it OK to run? I am just starting running, and I kind of want to start doing it every day, but my sister says that will burn me out. However, I met some people who run at least 6 times a week, plus go biking and swimming and other stuff (I think they're triathletes). I'm getting into running primarily to lose weight, but I hope to make it a regular part of my lifestyle. So, what's normal/healthy/safe?

Answer: The key to weight loss and overall fitness is to cross train. You need to run some days, bike some days swim some days and stairs, use the rower, ect… The body will adapt to whatever strains you put on it. Once your body adapts you need to either increase the intensity or perform the exercise longer to keep seeing benefits. If you keep changing the mode your body will never have time to adapt and that is the key to achieving results.

With any type of activity it is important to ease into it. With regard to running, this means to ease in both mile wise and time wise.

Karen's Input: You may want to read the post I did regarding intensity and results. I addressed this issue last year. I also did a piece on mixing things up based on advice that Gregg gave me. Hopefully you will find some additional information in these two spots that can help.

Thanks to Gregg and Camessa for answering our questions and for those who left these questions. If you would like to have a questions addressed please leave it in the comments section of this post and the answer and a link to your blog will be included in the next Ask a Trainer Wednesday.

Follow-Up to Post Regarding Antidepressants Coming

2010-06-18T15:23:00.000-07:00

On Monday I will be posting a follow-up to the discussion of weight gain associated with the use of antidepressant medication that I wrote about in yesterday's post . There are a few points that I feel need clarification. If you have not read this post, I would encourage you to do so before reading Monday's post.

As always, all comments are welcomed.

Thin and Miserable vs. Heavy and Happy

2010-06-17T05:00:00.000-07:00

Image via Osolean

According to Mental Health America, approximately 21 million American adults and children suffer from chronic depression. It is the leading cause of disability in the U.S. Depression is a serious and debilitating condition. Fortunately, there are treatment options for those who suffer. Most specialists agree that with a combination of pharmaceutical intervention and talk therapy, the symptoms of depression can be well managed. But what if the medication you are taking for depression is causing weight gain? Isn't this, in fact, creating another serious problem?

While not all drugs used for the treatment of depression are known to cause weight gain, as many as 25% of those taking a drug for depression will experience weight gain. The class of drugs referred to as SSRI's (Selective Serotonin Reuptake Inhibitors), including Prozac, Zoloft, Paxil and Lexapro, are known to cause an average weight gain of around 10 lbs.* According to Mayo Clinic, MAOI's are the most likely to cause weight gain.

A study published in the Cleveland Clinic Journal of Medicine concluded that weight gain is more common after a patient has been using the drug for a period of six months. This is a real issue as those with chronic depressive disorder may need to take some type of medication for the entirety of their lives.

Sandy, who asked that her name be changed to protect her privacy, started therapy and began taking an antidepressant medication in her early 30's after struggling with feelings of depression since childhood. At first, she reported feeling as if "I woke up from a bad dream." For the first time in her life she felt content. Trim all of her life, Sandy began to gain a few pounds each month after being prescribed Prozac. Initially, the few extra pounds seemed like a small price to pay for happiness. However, as the months passed and Sandy was up more than 20 lbs, she started to question her decision. She had outgrown some of her clothing and was embarrassed by her increasing weight. After seeking the counsel of a psychiatrist, Sandy was prescribed a new medication, Wellbutrin. Within the year, without changing her routine of exercise or diet, Sandy lost all of the weight she had gained.

Sandy's story had a happy ending, but there are many individuals struggling with this lose-lose situation. The efficacy of medications, as well as the side effects, vary from person to person. When asked if she would have continued to use an antidepressant if her weight had continued to increase, Sandy confesses that she doesn't know how to answer the question. Without being in that position, would any of us know how we'd react?

*More information can be found at WebMd.

What is your opinion, is a gain of 20 lbs a small sacrifice if it can ensure happiness? What about 50 lbs?

Ask A Trainer Wednesday

2010-06-16T05:00:00.000-07:00

It's Wednesday again which means it is Ask a Trainer Wednesday. For those new to this blog, each Wednesday the personal trainers from American Mobile Fitness answer readers' questions. If you have a question for one of the trainers, feel free to leave it in the comments section of this post and your question and a link to your blog will be included in next week's Ask A Trainer Wednesday. You can read the trainer bios and learn more about their areas of expertise here, here and here.

Question from Ciao-Chow : I have noticed that every once in a while, if I do push- ups or crunches, I get a pain in the right side of my chest (it takes my breath away). It does not hurt to the touch but it does if I round myself towards the front....what is going on??? I never had it happen while working out! HELP!

Answer from Gregg Schwartz: You should go see a doctor and try to recreate the problem in the office setting. He or she should be able to determine what is going on. Sometimes the issue is that the exercise is not being done with proper form and that is causing the injury. You doctor can help you get to the root of the problem.

Question from Jan at Bobbypins Boardwalk: I work out 3 mornings a week doing water aerobics. Now -- I have to tell you that this is a REAL WORKOUT. It's intense and I'm sweating and breathing hard throughout the class. I give it 100% and know that I've really worked out hard when I'm done. The problem is that I'm worn out for so much of the day. Class ends at noon, and I'm dragging until about 4:00....Actually I'm still dragging then, but know that I have to make supper. So -- why aren't I getting more energy? I've done this routine for two weeks now. Should I just give it more time?

Answer from Gregg Schwartz: Yes, give it more time for sure. It could take up to a month to feel like you have more energy. Also, make sure you are eating enough food. Have a good mix of complex carbs and protein in your diet. Additionally, find a pre-workout meal that gives you great energy. Another thought, you might want to have your iron levels checked, sometimes the level of iron is the cause of fatigue.

My Thoughts: When I first started working out with Gregg I had the same issue. The workouts were more intense than what I was used to doing. Gregg suggested eating something like natural peanut butter on whole wheat and a glass of milk. That is usually what I have on mornings when I strength train. If I don't eat enough protein before my workouts, I don't feel quite as strong.

As always, thank you to the trainers of American Mobile Fitness for answering our questions.

If you have a question for Gregg or any of the trainers, leave it in the comments section and your question and link to your blog will be included in next week's post.

Giveaway Winner

2010-06-15T05:00:00.000-07:00

Thank you to all of those who entered the CSN Stores giveaway of a $60 gift certificate. Now for the moment you've been waiting for. The winner of the giveaway is...... Missa from LosingEthel.

Congratulations Missa, hope you find something fabulous.

Thank you once again to CSN Stores for allowing me to sponsor another giveway.

Salsa, All the Flavor Without the Fat

2010-06-14T05:00:00.000-07:00

My mango salsa with homemade whole wheat tortilla chips

A common complaint of those trying to lose or maintain their weight is that "diet food" is tasteless. While it's true that a salad without dressing or a piece of chicken breast sans the barbecue sauce can be about as exciting as watching 12 hours of news coverage on the BP Oil spill, there is a simple solution, salsa.

Salsa is big on flavor but short on fat and calories. It is also a cinch to make yourself. Salsa isn't just a side for chips either. I love to make salsa as an accompaniment to chicken, fish and beef. A fruit salsa, like my mango salsa, is perfect for adding a Caribbean flair to fish and chicken. A tomato based salsa is perfect with lean beef. You can't beat salsa as an alternative to salad dressing or as a replacement for butter and sour cream on a baked potato.

I grow fresh cilantro to add to my homemade salsa.

When creating your own salsas at home, let your creativity and personal preferences be your guide. I find that mixing some heat into my salsa in the form of onions, jalapenos, fresh cilantro* or spices like cumin or red pepper kicks up the flavor.

To prepare a fruit salsa, finely chop your favorite fruits and add a small amount of fruit juice. I prefer the juice of a fresh orange. Add some chopped red or green pepper, onions and spices of your choosing. Experiment with different ingredients until you find a combination you like.

The addition of fresh mint, lime juice and marmalade gives this salsa big flavor

Recipe available at My Recipes.

For tomato based salsa, don't limit yourself to just tomatoes and onions. Corn, red and green peppers and black beans are a few ingredients that will add flavor and texture. Add a squeeze of lime, some of your favorite spices and a pinch of salt. A large serving of a tomato based salsa helps add to your daily count of vegetable servings but won't add much to your calorie count for the day.

Check out Fresh-Salsa-Recipe.com for more ideas.

For a healthy snack, serve your salsa with homemade whole wheat tortilla chips. Cut whole wheat tortillas into wedges, spray with cooking spray and bake at 350 degrees for about 6-7 minutes. Sprinkle with desired seasoning while hot. Let cool and enjoy!

*Rather than buying cilantro at the grocery store, I grow my own in my own in my kitchen. All the herbs I grow were purchased at a local greenhouse. This is less expensive than buying it in the grocery store.

You still have until tonight at 7:00 PM EST to enter my giveaway from CSN Stores for a $60 gift certificate!

Preventing Strokes with Guest Blogger Steve Jasper

2010-06-11T05:00:00.000-07:00

Yes, this is an actual picture from a Bret Michael's concert.

I have a dirty little secret, I'm a fan of Bret Michaels, the former lead for the group Poison and, more recently, winner of The Celebrity Apprentice. I hate to even admit this, but I went to see him last year when he did a show in my area. Last month, he suffered a mini stroke, also known as a transient ischemic attack (TIA). A TIA is a huge risk factor for a future stroke.

To bring attention to the prevention of strokes, Steve Jasper, a contributor for Gymsource is guest blogging today.

Awareness for a Preventable Ailment: Strokes

By Steve Jasper

A stroke is a life-changing event and ailment. A person's entire life could be changed in an instant via a stroke so it's important to be aware of the warning signs and preventable actions that can be taken in order to stop a stroke before it ever has a chance to change a life. May is a month that aims to do just that by being National Stroke Month. National Stroke Month provides a good opportunity to talk more about strokes and how they might be prevented.

Strokes are more prevalent in some than they are in others, so it's important to realize if you have any risk factors that may lead to the ailment taking an effect on your life and the life of your family and friends. Some factors are beyond prevention (such as hereditary issues), yet most risk factors when dealing with a stroke are both preventable and within your control. According the National Stroke Association, 80% of strokes are preventable. As for unavoidable risk factors one of the biggest is obviously family history. People with immediate family members and relatives who have suffered strokes are more likely to suffer strokes than others and should speak with their physicians about what they can do to prevent a stroke from occurring.

Pre-existing health conditions such as diabetes or hypertension bring on a much greater risk for a stroke, among others. Some other risk factors (both ones you can be in control of preventing and others in which you cannot) are as follows:

Avoidable Risk Factors:
• Smoking
• Drinking
• High Blood Pressure
• Obesity
• Inactive Lifestyle
Unavoidable Risk Factors:
• Age
• Prior Strokes
• Family History
• Race

These preventable risks are usually counteracted with the excuse "I don’t have enough time" when it comes to staying healthy. This excuse holds no water when an ailment like a stroke can have the power to change a life and change someone's personality completely. Not to mention, there's plenty of time to stay fit via home gyms that can be set up that can keep you fit and give you the time to do so (the exercise equipment is no different than the ones at the gym so working out can be done right in the comforts of your own home), so no more excuses. Staying active and healthy helps cuts down on obesity, which is a huge risk factor for stroke while also helping you keep a lifestyle that works against a stroke.

A stroke is one of the most debilitating ailments there are and some of its risk factors cannot be prevented. Yet, there's hope in awareness and with the right information and lifestyle anyone can help prevent a stroke from changing their lives forever.

Steve Jasper is not a medical expert. All of the statistics cited were from the National Stroke Association and the American Heart Association. If you have any serious medical concerns, please consult a qualified medical professional. Steve is a contributing blogger from Gymsource who writes an all topics related to fitness equipment and more.

A huge thank you to Steve for providing us with this information.

Ask A Trainer Wednesday/Meet David

2010-06-09T05:00:00.000-07:00

For those new to this blog, Ask a Trainer Wednesday is your chance to have your questions regarding fitness, weight loss, nutrition and health-related concerns answered by the professional personal trainers at American Mobile Fitness. Before we get to the Q & A's though, I'd like you to meet the newest member of the American Mobile Fitness team, David Hojnacki.

David Hojnacki

David believes that because we all have different fitness needs, a one-size-fits-all approach to fitness does not work. When David works with his clients he takes an individualized approach and considers variables like the clients age, gender and their personal goals. He believes that a 10-point approach to fitness is the key to success. "Improving yourself in these 10 aspects of fitness, you would have no choice but to lose unwanted fat, gain muscle and strength, be more energized and alert, along with looking and feeling better."

This Week's Questions and Answers

Question from Kathleen at Write-Sizing: I have a question for the trainers! Everyone says that there's no spot reduction, but I'm in a situation where I'm a Small/Medium in shirts and a Size 8 in low-rise jeans -- but with anything with a fitted waist, I kick up to a 12 or 14. All my extra fat is in my middle. I know some of that is genetics, but I don't want to completely lose my butt to reduce my middle. Any suggestions?

Answer from Gregg Schwartz: I would be interested to know what you are eating. Foods that are high in sugar, processed foods and alcohol can lead to the accumulation of extra weight in the mid-section of the body. While you cannot spot reduce, building muscle through strength training will make the area appear tighter and more compact. This must be combined with the proper diet for optimal results.

Question from Beth at Eye of the Beholder: Does hatha yoga qualify as strength training?

Answer from Gregg Schwartz: Unfortunately, it would not qualify as strength training. The goal of yoga is to stretch, loosen and relax the muscles. Strength training involves building and strengthening of the muscles.

*I would add, from the perspective of a Licensed Massage Therapist, that a combination of the two would be a good choice. While the strength training can build up the muscles of the body, flexibility can be compromised without proper stretching. Yoga is wonderful for keeping the body limber. Flexibility suffers greatly as we age and our tendons and ligaments become less pliable.

Question from John at 2010: Time to Challenge Myself: Can I swim 3-4 days in a row to try and catch up on my training or is it like everything else in that I should take a rest day between sessions?

Answer from Noah Simonetti: Swimming is an exercise that is going to work on strengthening and cardio at the same time. If swimming is your cardio exercise of choice then yes it would be okay to swim 3-5 days a week. You could choose to do them 3-5 days in a row or you could split it up during the week. It’s only catching up if you do it the last 3-5 days of the week so try to start at the beginning and spread it out over the week because ideally, any rest throughout the week will help.

Thank you to Gregg and Noah for answering this week's questions. If you have a question for next week's Ask a Trainer Wednesday, please leave it in the comments section of this post. You can find the bios for the trainers, including their areas of specialization at American Mobile Fitness.

Giveaway From CSN Stores Just in Time for Summer

2010-06-07T05:00:00.000-07:00

Enjoy some summer fun courtesy of CSN Stores!

I was thrilled to once again be asked by CSN Stores to host a giveaway for readers of this blog. One lucky winner will receive a $60 gift certificate to CSN Stores. They offer a huge selection of merchandise in their over 200 stores. Everything you need from cooking utensils to clothing to lighting can be found.

With the summer season upon us, the gift certificate could be applied to the purchase of any number of great items. How about an outdoor game for all of those backyard barbecues you'll be hosting this summer. A Badminton set, bocce ball set or this bean bag toss would be fun for kids of all ages. You might have so much fun you won't be tempted by that plate of brownies!

Any gardeners out there? Check out this Garden Seat and Tool Set, priced at $44.95, it includes free shipping. Gardening is a great way to burn calories and get your yard in shape.

For all of you parents wondering how you are going to keep the kids occupied this summer, don't fret, CSN Stores has a great selection of toys for the backyard or the pool area. What little girl or boy wouldn't love the Little Tikes Builder's Bay Sand and Water Table?

The choice is up to you what you'd like to purchase with the $60. The giveaway is open to all followers of this blog old and new. Simply leave a comment telling me what item from CSN Stores you would choose if you won. You have until 7:00 EST Monday, June 14 to enter. The winner will be announced on Tuesday, June 15.

Good Luck!

*Unfortunately, the giveaway was extended only to residents of the United States and Canada.

The Easiest Healthy Eating Tip Ever

2010-06-04T05:00:00.000-07:00

Katy's Grocery List

Do you ever come home from the grocery store beaming with pride over all the great choices you've brought home only to find later that the baby carrots you chose for late night snacking are covered in slime or the fresh peaches you so lovingly selected are moldy because they ended up in the back of the refrigerator untouched? Not only did you fail to get the benefits of these healthy items, you also wasted money. Sometimes the best solution to a problem is something so commonsense that you wonder why you didn't think of it first. That is how I felt when I read a tip on Katy's blog about this very subject.

When Katy gets home from the grocery store, instead of tossing her grocery list, she hangs it on the refrigerator. That way she has a constant visual reminder of all the good stuff she has available. Once something is used up she crosses it off the list. Katy says,

"It won't necessarily make you choose squash over Totino's Pizza Rolls, but it's a start."

That is the easiest healthy eating tip I've ever heard!

Have a great weekend everyone.

Ask a Trainer Wednesday: Stability Ball Workouts

2010-06-02T05:00:00.000-07:00

Performing this action while seated on a stability ball works both the triceps and the core.

A few weeks back I started Ask a Trainer Wednesday where readers could leave questions regarding fitness, weight loss, and health related questions to be answered by the certified personal trainers at American Mobile Fitness. When Bobbie from Anonymous Fat Girl asked for suggestions for incorporating a stability ball and weights into her fitness routine, Gregg Schwartz, my trainer, suggested that I do an entire post on the subject and include pictures to illustrate.

In Gregg's words:

"There are many, many exercises you can do with just those 2 pieces of equipment. Your fitness level would determine what exercises you would be able to do."

Certified personal trainer Kathy Asmus added that a stability ball can be used somewhat like a weight bench. Exercises that you would typically do while lying on a weight bench can be done with your shoulders and upper back on the ball. This engages the core of the body and also requires the use of your legs to maintain the position. That way, in addition to whatever muscle group you are targeting with the weights, you are also getting the added benefit of working the core and legs at the same time. This provides a more efficient workout.

Image via Healthy Lifestyle

In this position you could do many of the same exercises that you would perform on a bench with weights or a weighted ball (as seen in the image above.)

Chest press

Image via Women's Health

Fly

Image via How Stuff Works

Any exercise that you might perform with one hand on a bench like a single arm row or tricep kick-back could also be done with one hand resting on the stability ball. Again, this will challenge your core as your muscles will be forced to engage in order to maintain balance.

Single Arm Row

Because the ball provides an unstable surface, sitting on a ball while performing exercises with weights forces the core to engage, again, making whatever exercise you are performing more challenging. Some good options would be an overhead press, lateral raise or bicep curl.

Lateral Raise

via How Stuff Works

If you are new to strength training, I would encourage you to try the exercises without weights first. Sitting or lying back on the stability ball is much more challenging than it may appear. Go through the motion of the exercise and be sure that you are using proper form. You may want to perform the exercise in front of a mirror to be sure that you are doing it correctly. Once you are confident that you are able to perform the exercise safely, add light weights. As you become stronger you can increase the amount of weight you use.

If you would prefer a workout with a stability ball that doesn't require the use of any weights, you can check out this article with excellent images of each exercise provided.

I can't stress enough the importance of safety first. Proper form is essential to avoiding injury. If you belong to a gym seek out the assistance of a fitness professional to help you learn proper form. If you are purchasing a stability ball, look for one that comes with a instructional DVD.

This stability ball from Target, available for $35.99 includes an instructional DVD.

If you are looking for a reasonably priced and versatile piece of fitness equipment, you can't go wrong with the stability ball.

*If you asked a question for last week's Ask a Trainer Wednesday, the answers will be posted in next week's post. Sorry for any inconvenience this may cause.

Making Memories

2010-06-01T04:45:00.000-07:00

Homemade strawberry ice cream was an annual treat during my childhood

Via Examiner.com

Growing up I always looked forward to the month of June when my parents would take me and my five siblings to pick fresh strawberries. With such a large family it wasn't difficult to quickly pick quarts and quarts of fresh berries. Once home, we were all charged with hulling and washing the berries. Of course we gobbled up a portion of them, but my mom would also freeze big batches for use throughout the year. My favorite use for the strawberries was the once-a-year homemade strawberry ice cream that my parents would make. Full of heavy cream, sugar and berries, that gallon of the icy goodness would be gone in no time. Eating that delicious ice cream once a year is one of my fondest childhood memories. Had my parents made homemade ice cream every couple of weeks, it wouldn't have been quite so special.

Much to the chagrin of my children, I don't regularly buy ice cream. We don't own an ice cream maker so my children have never experienced the taste of that particular strawberry treat. On special occasions I send my son to a family owned ice cream parlor, Charlie's, for a quart or two of their homemade ice cream. As they were growing up it was always our tradition to get ice cream on the way home from school on the first really warm day of spring. I love traditions and I'm a firm believer that treats are more special when they aren't available on a regular basis. I have no doubt that my children will remember those annual after school ice cream runs the way I remember my parents homemade ice cream. My son may remember that mint chocolate chip was his favorite in second grade. My daughter may recall the monumental choice of deciding between the pretty pink strawberry ice cream with chunks of berries or Charlie's famous Moose Tracks, loaded with hunks of Reese's peanut butter cups. But what I think they will remember most is the tradition.

You might be wondering why a fitness blogger is bestowing the virtues of a high calorie/high fat treat. My point in walking down memory lane is a simple one; it's okay to enjoy a treat every now and again. I'm fairly certain that most of us have some positive memories about particular foods. Maybe it's your grandmother's pecan pie at Thanksgiving or the special cookies that your family shared only during the holidays. What made those treats special was the tradition surrounding them. You looked forward to these items and they were enjoyed during happy times.

Cookies made with Mom once a month=Great childhood memories.

Unfortunately, in the average household, daily treats are commonplace. When consumed on a regular basis these sugar and fat-filled items no longer qualify as special. Not only are they not out of the ordinary, they are expected. When they aren't available, we crave them. Giving them up can be battle. There are properties associated with certain high fat/high calorie food that are considered addictive, making eliminating them from our diets a real struggle.

If you have found yourself at the grocery store tossing bag after bag of low quality chips, cookies, frozen treats, etc.. into your cart out of habit, maybe what you need is a new approach. Create some traditions for yourself or your family surrounding your favorite treats. For instance, if you love popcorn drenched in butter and salt, have some-but only if you are going to a movie of a particular genre or with a particular friend. If hot dogs with all the toppings are your treat of choice, don't give them up, just be sure you only partake when you are watching a live baseball game. You get the idea. Instead of associating treats with denial or guilt, associate them with special times, times that make you feel good. While only consumed on occasion, these splurges become special.

Everyone knows a hot dog tastes better at the ball park.

My friend Chris's may not realize that she is making memories for her daughter Lindsay, but the two of them have a ritual of making homemade ice cream together. When Chris shared this story with me and her recipe for 3 minute low-fat homemade ice cream, I knew I had to include it at the end of the post. It only takes 3 minutes because the two of them take turns tossing the bags containing the ingredients. When Chris told me about this, I could imagine her and her daughter having a great time and, more importantly, making memories. Chris is also teaching Lindsay that it's possible to make healthy versions of her favorite treats.

3 Minute Low-Fat Ice Cream

1 CUP SKIM MILK
1/2 CUP DICED STRAWBERRIES
6 PECAN HALVES - CHOPPED (OPTIONAL, ADDS ABOUT 60 CALORIES)
1/2 TEASPOON VANILLA
TWO PACKETS STEVIA OR ZERO CAL. SWEETENER

1 QUART ZIPPER BAG
1 GALLON ZIPPER BAG
1/4 CUP SALT
3 CUPS CRUSHED OR CUBED ICE

2 TBS HERSHEY'S SUGAR FREE CHOCOLATE SYRUP (15 CALORIES)

In a one quart bag, combine milk, strawberries, pecans, vanilla and strawberries. In a one gallon bag combine ice and salt. Remove air, zip quart bag and place inside gallon bag. Remove air from the gallon bag. Shake and flip large bag constantly for 3 minutes. Pour into bowl and drizzle chocolate syrup on top.

I hope I've inspired someone today to start their own tradition surrounding special treats for special occasions.

If It Doesn't Excite You, Move On

2010-05-28T05:00:00.000-07:00

It's been a year this week since I joined the gym where I currently workout. While I had been a member at other gyms previously, this gym was a little different. A co-worker of my husband described it as "having everything you could think of and a few things you wouldn't have thought of."

During the first few months at the new gym it was fun trying new machines and equipment that I'd never used. Eventually, I got stuck in a routine and got bored. My progress halted. I had to find something new that could get me excited about working out again. That's when I started working with a personal trainer. Training with Gregg, it's always something new. No boredom there.

However, when I train on my own I have to be mindful to move on when I lose excitement over my workouts. When exercise feels like a chore, it's vital to put some thought into finding a new form of exercise that will provide a challenge and something to look forward to doing. All through the fall and winter my cardio routine consisted on mainly 40-60 minutes of intervals on the elliptical machine at the gym. When I broke my toe and couldn't put that much pressure on my foot, I found biking as not only a good option but something I look forward to doing.

Just like Gregg mixes up my workouts when I train with him, I can mix up my route when I bike. Some days I ride to a nearby park and head to the wooded trails within. The smell of the newly budding trees and the sounds of the birds enhance the experience. Other days I'll ride through my own neighborhood and the surrounding areas first thing in the morning after my daughter heads out to school. It's fun to see the remnants of the sidewalk chalk masterpieces left by the neighborhood children on the driveways. Morning is such a peaceful time to take a ride and gives me a chance to mentally plan my day. Time tends to pass quickly when I'm enjoying my ride, it doesn't feel like exercise in the least.

Spring and summer is the ideal time to experiment with different forms of exercise and find one that excites you. Swimming, biking, rollerblading, rowing and hiking are all great forms of exercise that are also fun. The best part about these activities is that they can be done solo or with other people if you like to combine socializing with fitness. When you find a type of exercise that you look forward to doing it no longer feels like an obligation, it's just fun.

Are you less than thrilled with your current routine? Will you be trying something new this summer?

Don't forget to submit any questions you might have for "Ask a Trainer Wednesday". The personal trainers from American Mobile Fitness will be happy to answer you questions regarding exercise, nutrition, weight loss and the like. Questions can be left in the comments section of this blog.