How do you workout?

I've been (mentally) beating myself up thinking I NEED TO DO MORE WEIGHTS.  I do my circuit training program once a week.  Before and after that day you can find me in yoga, Pilates and XTend Ballet Barre classes.  Why?  Because my mind and body are in their happy places!

Truth be told...I really don't enjoy weight lifting.  It's not something that makes me happy.  I do love the feeling after completing my circuit training day, but I immediately feel ashamed because it only makes up ONE day in my week.

So then I started to think...hmmmmm...my newly defined biceps and deltoids (which I'm super proud of) still get attacked when I'm at the Barre or gettin' my yoga on. My inner thighs and unsightly 'saddle bags' are rapidly thinning out and disappearing.  While I know that incorporating weights is mandatory at this stage in the game, there may be a method to my madness after all.

Maybe you can identify with me.  Does it intimidate you to walk into a gym filled with people who look like they really know what they're doing?  Do you not really know what to do when standing in front of a complicated looking machine?  Where do you go from there?

If intimidation is keeping you from exercising, let this be a motivating post for 'ya.  Get a plan of attack together and figure out what makes your body feel good.  My best savvy friend is more into stair climbers and weights.  I run from stair climbers and well, you already know how I feel about weights. My savvy husband is ALL about lifting weights and cardio is a pain in his butt.  Not all exercises are created equally and people will respond differently to them.

I recently purchased 'Lean and Chiseled' via amazon for a whopping $8.99.  Click the pic for the link.  This is where it all begins.  Get this DVD and try it in the privacy of your own home.  If you're not feeling the burn within the first 10 minutes, then you're not doing it right.  This is a ridiculous workout!!  Here's a link to their website http://xtendbarreworkout.com/new/

I have tried to get both my friend and hubby into yoga and now I'm on a mission to bring the Barre into their workouts.  My husband will not join me at the Barre because he would be the only guy in the room.  Ok - I can respect.  Here is a sampling of the exercises you'll find at the Barre.

Disclaimer: Please use caution when attempting these exercises.  Be mindful if your knees, hips or back cause you any pain then you need to modify.

        

                 Balancing on the ball of your standing foot, you lift and lower your extended leg ever so slightly.

XTend borrows many of the exercises from Pilates.  Here your core is in total control - as you lift and lower your torso you alternate your arm positions.  It's a fancy sit up

More Pilates.  While engaging your core, you move your legs in and out. 

This one makes me cry and shake.  While in a squat, you are to lift and lower your body down and inch and up and inch. This is not for the faint of quad.

Super easy move that challenges your balance (which is code for core) and works your inner thighs. Simply hold in second position, or for a more intese exercise lift and lower your body.

If you don't have the barre, grab a chair and lift and lower yourself.

Health is a gift, not a given

My savvy hubby and I decided to go for an adventurous bike ride over the weekend.  After stopping for a bite to eat, we decided to go for another quick ride.  This time, instead of a bike path, we took to the side walks.  My spacial perception is not what it used to be and I learned, the hard way, wide open spaces work best for me...not narrow sidewalks.  Five minutes into the second leg of the ride, I went down.  I was not wearing a helmet, but fortunately my shoulder and knee took the brunt of the fall.

I didn't break anything, but putting weight on my legs wasn't happening.  I cut up my knee, bruised my shin, skinned my elbow and shoulder and now I'm down for the count.  I'm frustrated, annoyed and altogether grumpy.

I had to cancel all of my classes and tell my trainer I wouldn't be able to start the boot camp class for another two weeks.  What a major set back.  Her words to me, "EAT WELL."  I hung up the phone and took her message to heart.  As I lay here, allowing my body to heal, I can only consume calories and can't really burn any.  I cannot build any muscle.  I can just sit here and feel sorry for myself.  In the past this would have been my 'get out of jail free card' and I would turn to my good ol' friend...Kraft Macaroni and cheese, of course!

Thanks to my fabulous trainer, I got the message loud and clear.  Here's an excellent opportunity for me to practice what I've been preaching.  Carb overloading will not accomplish anything.  So I eat sparingly and make sure I'm getting protein, along with fruits and veggies.

I'm also taking the time to appreciate my health and realizing it's not a given.  Accidents can, and do, happen.  I'm investing in a bike helmet and trying to convince myself that I'll be as good as new in no time.  Here's to your health!

My right knee, with a healing balm

My injured left shoulder

Get movin'

Get this...more than 75% of the American adult population does NOT partake in the recommended daily 30 minute low-moderate physical activity.  I took this statistic out for a spin and the feedback: "After a mentally exhausting day, who wants to?", "I don't have any extra time", "Really?!?!"

So what's up with this?  Our country is more overweight than they are normal weight (I'm completely turned off by the word 'skinny' so I try to omit it)...66% are overweight and of those overweight 30% are obese.  And guess which population is most at risk?  Kids!  Schools are cutting out physical activities from their days and after school programs are getting the ax, so these little bodies just PLOP in front of the TV or computer.  Something needs to be done!!!

What are some of your barriers?  Common obstacles to getting our booties moving are social supports, resources, fear of failure/pain or just not giving a hoot!  There are people in this world who think, "what's the point, we're all going to die."  I cringe at this thought.  Sure, no one will live forever but isn't important to feel good as we approach the end?  For me, it's a no brainer.  I don't want to take drugs to alleviate aches and pains, I'd like to spend more time with my fam instead of the doctor's office and quite frankly being strong is one of the coolest feelings!

What gets people moving?  Social supports, resources, achieving goals, imagery, a good dance beat and the desire to say, "I'll carry in all the groceries, solo!".  Ok, so maybe that last one is just mine ;-)  I started getting my act together and before I knew it, my strength had increased and I no longer ask my super savvy (and strong) hubby to do things for me. HA!

I have found it to be beneficial to set some goals in order to achieve the big ones.  My ultimate goal is to increase strength and endurance.  The way I work towards these goals - train for a 5K, take on challenging classes, make peace with weight equipment, talk to social supports about small achievements.  I ran a 5K last year with my savvy hubby and it was great to have each other to share the pain, er memory.  

Here's a (funny) true story.  My best friend and I signed up (and paid) for a 5K run in Central Park.  We got up super early in order to make it by 8am.  For us, this was killer.  We're the type of friends who get some serious pillow talk done into the wee hours of the night.  But we were committed.  We nearly missed our stop on the train because we were chatting!  But come hell or high water, we made it to Central Park on-time and ready to run.  Well...this fly by night group that took our money were no where to be seen.  There were a handful of other frustrated runners that joined our search to find the sign in table.  Well, the joke was on us.  They never materialized.  

My bff turned to me and said, "Breakfast?".  I said, "Hell to the no, we got our butts up this early and we're ready to run, so we're running."  And off we went.  We kept each other honest, even though we had gotten tangled up with a dishonest company.  That's my secret - I keep my supports close at hand and when I don't feel like going to the gym or eating non-savvy foods, I remember my motivators and I stay on track.  

Glo and I ready to run in Central Park

Picking a path

Morning walk

In life it is inevitable to encounter choices.  The big ones involve picking a school, a partner, a career, a family, etc.

Granted, these are the big questions we face.  Life is a multiple choice test with no right answer.  We just fill our days making small choices that ultimately impact our path.  We plug along deciding what to eat for dinner, who to spend our time with and making choices we hope are right.  Some people believe in the power of prayer, others will seek assurance from trusted friends and family.

All in all, most of us have a drive to be happy and make others happy.  What makes you happy?  Would you feel differently if someone was pointing out your path for you?  Would you rebel?  Would you challenge them?  Or maybe you would feel relieved to not have to make the decision for yourself.

I'm tackling the path to health.  Everyday, I attempt to reform my old maladaptive ways and walk a path that challenges my comfort zone.  The problem with broken paths, is while we are trudging along we think they're 'alright' but later discover we were going about the path all wrong.

I was a vegetarian for four years and while I thought I had embraced a new and healthier way of living, I had slipped away from eating animals and into a diet consisting mainly of fake/processed food and CARBS!  Cheese pizza?  SURE!  French fries? Pass 'em over here!!  I had also consumed numerous frozen entrees chalk full of ingredients I didn't recognize and could not pronounce.  Ultimately, there was more of me to love than I had wanted ;)

Morning walk path

After four years of passing on the meat, I was sitting at my favorite Japanese restaurant and could not keep my chopsticks off of my savvy hubby's hibachi steak.  My body was sending me a message loud and clear...I was on the wrong path.  I reintroduced meat into my diet and now I'm on a much healthier path, for me.

I know vegetarians and vegans who would tell me otherwise, but for now my path involves ingesting animal protein.  I'm still not a huge meat eater and I tend to shy away from red meat as much as possible.  My diet consists less and less of carbs, but I still make sure I balance the carbs with the protein.  Chicken and vegetables, fillet Mignon with vegetables, plain hamburger with vegetables, etc.  No bun, no bread and no fries!

My path is not always a clear one, but my ultimate destination is a healthy body that will keep me out of doctor's office and standing in the upright position for as long as I'm still on this Earth selecting my paths.

My path involves savvy eating and exercising as much as I can.  It's not always easy, but when I think about the previous path I was treading there is no question this one is much brighter and healthier.

Which path are you on?  What is your destination?

 

Gimme a break!

Remember being in school as a kiddo, what was the best part?  For me, it was recess.  A time which allowed me to do what I wanted.  This usually involved talking to my friends and playing.   It was the best part of the day because I was able to decide what I wanted to do.  

Fast forward to being a working stiff, recess looks more like a lunch break.  The only time of the day, for some, when you are in charge of your activities and not the boss.  Is it any wonder when we have some free time we do not want to 'eat right' and 'exercise'...we like breaks!  For most of us, it's completely natural.  But if you're anything like my savvy hubby,  breaks only happen when he goes to sleep.  We're terribly opposite in this regard.  I like free time.

So when we get our free time - what do we do?  If we're not used to being savvy foodies or if the word 'exercise' is seldom uttered, guess what...it's going to suck changing our patterns.  If free time is spent doing nothing, eating without caution or just veggin' on the couch lets shake things up, shall we?  

How long will it take, you may be asking.  Most experts believe it takes roughly thirty days to break a habit and adapt a new one.  THIRTY DAYS...doesn't that sound ridiculous?  My attention span barely lasts thirty minutes.  How in the world am I supposed to give myself a month to get rid of my old ways?  Calm down and keep reading ;)

I have the answer, but it's going to cost 'ya.  You can make your checks out to 'savvy foodies' and mail them to, KIDDING!!!  The cost is perseverance!  That's it!  You will have to wrestle with your ego and challenge your body and mind.

Here are a few tips:

- Knowing me, knowing you.  Hi, I'm Amy.  Well nice to meet you, Amy, I'm Amy.  Sounds corny, right? Well I've had 33 years to get to know myself and guess what...I'm still learning my patterns.  What I do know is I'm a morning person.  I work out in the morning and at night I crash and burn. So if I don't go to the gym in the morning, it won't happen.  Working out at night is NOT an option.  Perhaps, you're a night owl and working out after work pumps you up.  Getting to know when you are able to best perform is half the battle. 

- Add before you subtract.  Being a savvy foodie takes effort.  It also takes simple arithmetic.  Before I take something out of my diet, I must put a healthy and satisfactory substitution in so I won't feel deprived.  Deprivation is the key to failure.  Don't let it happen.

- Make your body happy.  If you love to dance, go to classes that allow you to shake what your mamma gave you.  If you consider a workout to be complete only if you sweat your brains out, try a boot camp class.  Maybe you like to compete, find a running group to motivate and inspire you.  If you like going for a dip in the pool, don't judge water aerobics until you shake it under water.  Try different forms of exercise to see what your body responds to.  

This is my favorite -  

- Get comfy.  I live in yoga pants.  They are the most ridiculously comfortable pants in the world.  I also swear by LuLu Lemon.  The prices are nuts, but I live in their clothes. Once I'm in my work out gear, I'm more apt to exercise.  I also swear by my Brooks sneaks, so anytime I've got them on I never sit down.

- Eliminate pressure.  For goodness sake, it's a marathon not a sprint.  Accept there will be days when, quite frankly, you won't feel like going for a jog/walk/bike ride, whatever.  You're only human.  Just make sure you get back on your horse.  

- Read Savvy Foodies.  Keep reading for ideas, tips and tricks.

- Watch the pounds fly.  Best part of switching things up, you are on your way to health!  Best part, period.  Once you've committed to changing your old unhealthy ways, positive things will happen.  It's not going to happen over night, I can promise you.  But once it becomes habit, it's going to be so rewarding.

These are just a few tips that I have found helpful.  It has taken me a year of dedication in order to get to a spot where I'm pleased with my results.  It's not always easy, but it's only my health.  No big deal, again I kid.  If you don't have your health, what do you have?  So next time you have some free time, what will you do?