Monday, October 18, 2010
Saturday, August 28, 2010
Thursday, August 12, 2010
Let me be completely honest here... it is hard getting back to the gym after a vacation! Plain and simple truth. Ideally we want to exercise on vacation. We even look up nearby facilities, attempt to use nature as form of exercise and even plan to eat well. We know we don't work nearly as hard at any of this while we're vacationing... ok maybe it's just me, but if you're with me and agree, tell me about it.
Sunday, August 1, 2010
For the last few months I have been more active then I have ever been in my entire life, except maybe when I first joined the Marine Corps 20+ years ago. My focus has been more on what I can do to give the people in my class a good workout, balancing what we do from one day to the next and from week to week to ensure that we work every muscle and to include every aspect of fitness into every class, including flexibility, endurance, strength, etc.
While focusing on what to give them I have been giving myself that and then some. I am in the process of getting my Dive certification, I spend a lot of time in the pool or the ocean with the kids and I've been Kayaking at least once a week. There there are the walks/runs with the dog and playing soccer. WOW. Reading all this seems overwhelming but I have truly enjoyed everything I've been doing.
Until the day before my departure to the states-- on VACATION -- I was in high workout mode. Teaching 7 classes a week, swimming, diving, running, walking and biking with the kids. It's been one heck of a ride. One would think I was already on vacation with all the activities going on in our lives. But no, that's just everyday life. I kind of like the idea of feeling like I'm on vacation when I'm just living life one day at a time, sort of like feeling like my job is not really work because I'm having fun.
So this week I have been on super recovery mode and this came at a perfect time. I usually plan to continue my workout routines when I'm on vacation but I chose this week to not exercise at all. In fact the only exercise consisted of cooking, eating, drinking, and chasing down my toddler. Not overdoing it and definitely keeping it as healthy as one can but enjoying every bit of every day. Just before leaving I was experiencing a pain in my left forearm, not sure what it is or was because while resting the pain has gone away. Same thing with my right and left knees. Over training? Possibly. I need to re-evaluate what I'm doing and when so that I can avoid these issues.
I strongly recommend recovery time for everyone, not only because it's good for your body and mind, but also a good way to reassess the current routine and make adjustments that will improve ones physique without injury.
Everyone, go exercise, eat well and recover!
Thursday, July 15, 2010
There are days when getting up is more of a challenge but I know that there are people expecting to be motivated, pushed, guided and complimented on their physical fitness progress. Feels good and that's what I bring to them. On days when my mood is off by a few hormones I begin by listening to uplifting, fun music before I even get there and hopefully my spirits will lift and all will be well or I'll just fake it because it's not about me.
Today there were a few women in class who shared the mood and demonstrated their distaste for anything active throughout the entire class. I approached them and tried to guide them to ensure they were performing what little they were doing, properly and maintaining adequate form. I felt like I was showing my daughter how to do the dishes and she was doing them wrong hoping I would just give up on her. Except these are professionals in the military and pouting is so unbecoming. Exercise is an issue for them on good days, then why go to the gym when you're feeling crappy? Oh I know, to make sure everyone knows you're having a bad week and maybe we should feel pity.
Well, everyone comes to class expecting to be motivated and a lot of the motivation comes from other members of the class. If two people are pouting, whining, and not performing then it's likely that the others will follow (or push them out of the way), therefore it is counterproductive to go to a class you know is demanding and act like a five year old about to throw a tantrum. I don't force anyone to come to class. I don't call you or your boss if you don't show up. You, as an individual, are the only person responsible for taking that first step but if you don't feel well then stay home and rest, let your body recover and try again another day.
The point of my title is to say that one of the ladies insisted she could not do knee repeaters on the floor for 30 seconds and I said "of course you can, here lets do them together!" To which she replied, "NO I CANT! (yes, she shouted), my ovaries are on fire, you're lucky I'm even here!" Really? No, I'm not. While I enjoyed having a lot of people in my class and really love seeing my regulars, the presence of one particular individual over another has no bearing on what I am there to do, which is to help you, guide you, and motivate you, but obviously that was not going to happen with this lady.
I think everyone should take note of their own attitudes when they know they will be in a social situation. No one benefits from you being there doing partial workouts, doing the exercises wrong, acting grumpy, whining, and complaining. If your mood is one that can only contaminate then please, stay home, rest, meditate, pray, whatever you need to do to help lift your mood before you have to face society.
I am lucky that I have an optimistic outlook on life and once I write or discuss an issue that bothers me I pretty much just let it go because my goal is to not let others dictate my mood or quality of my day.
Thursday, July 1, 2010
Wednesday, May 12, 2010
You know it's been a long time since you worked out if you can't remember where you last saw your workout shoes or clothes for that matter. How about that old water bottle? Many of us have a huge list of good excuses reasons for why we stop a perfectly good workout routine and that's perfectly OK to do. After all, life does happen and sometimes it happens to interrupt whatever we have going on at the time.
I'm not a big fan of making resolutions because I feel sort of paralyzed after a few weeks. It's like I make this decision to do the best ever and then if I can't meet that huge goal I feel like a complete failure. Instead I just jump right in and get started with what was working before or at least adjusting what wasn't working.
So how do you get started?
First - you need motivation. Only you can make the decision to start a wellness program and only you can determine the reason. To lose weight, to maintain weight, to be more active? for your kids? Whatever the reasons, write them down and let that be your motivation to START!.
Second - gather up your gear & put it on the schedule. Get everything ready the night before - find that old gym bag and fill it up with a bottle of water, towel, exercise shoes and clothes. Be prepared and eliminate any potential pitt-falls. On your family or personal calendar, write your workout plans. Make this an appointment with yourself, your family or your friends.
Third - where are you going? are you going to the gym? calling a friend to join you on a walk? going for a run or bike ride? working out at home? Choose your activity. It really doesn't matter what activity you choose, but choose one and go with it. Be prepared to do that activity and several others throughout the week.
Fourth - Clean out your fridge and pantry. The last thing you need are temptations to ruin a good workout. You don't have to toss the goodies, although not having them is the best way to go, just tape up the boxes and bags and place them up high or low - you don't want those treats to be easily accessible. Instead, load up on fresh or frozen fruits, vegetables, healthy snacks such as nuts and high fiber protein bars and of course, water. Yes, plain old water. Keep the water bottles ready to go in the fridge or on your counter and drink water throughout the day.
The first workout might be the hardest but it will be the beginning of a much healthier you!
Saturday, March 27, 2010
Is anyone else feeling a bit overwhelmed with the variety of drinks being offered? How about those sizes? There was a time when a small was actually only eight ounces, now you’re lucky if you can get away with a liter. One good example is at the theater. Their small is 16 oz, while the large, well they should just pour that baby into a bucket and wheel it to your seat. While they’re at it, they should also provide you with a port-a-potty so that you don’t have to miss any part of the movie.
But closer to home I am talking about the different types of water available at the market, each offering something “good” such as vitamins and antioxidants, others are invigorating, energizing, relaxing or calming, etc. etc. The list of goodness goes on for miles. I guess these are the things that the market thinks we want and NEED. A simple quick-fix to all our problems bottled up for us to enjoy at home or on the go.
What they don’t tell you is that they are also filled with sugar, calories, and sodium. If you open a bottle you are most likely to drink the whole thing even though each bottle holds two servings, sometimes, two and one half servings. This is where reading the nutrition labels carefully comes in handy. Not everyone truly understands nor reads these valuable labels. Some people know how to read them and understand them but sometimes choose to be in denial and believe in maintaining ignorance. This is especially true when they really enjoy each bite of sinfully delicious…whatever they’re about to eat. Believe me, I know!
I don’t see anything wrong with changing up your water and trying something with flavor or fizz, just for fun. As a fitness professional I recommend water 90% of the time, the other 10%, sports drinks, which is reserved for those who engage in vigorous exercise lasting more than 60 minutes. Sweating causes the loss of water and salt which can lead to dehydration. Sports drinks contain electrolytes that help you recover faster than water.
For the average person who engages in moderate exercise (60 minutes or less), your best option is definitely water. No additives, no sugar, no high fructose corn syrup, artificial anything, added vitamins, calories, etc. If you provide your body with healthy nutrients throughout the day, you will have armed yourself with all that you need to make it through a hard workout. But if you decide to take in something other than water, read your food labels and then measure the calories burnt against the calories you are about to drink—then ask yourself, is it worth it?
Wednesday, March 24, 2010
As I stood in line at the grocery store, I found myself perusing through dozens of magazines, each with a headliner aimed at people looking for the ultimate weightloss plan. One craze that has been thrown in our face is Alli, the FDA approved wonder pill. One of my favorite lines on their website is"What makes alli different? FDA approval and a sensible approach that focuses on your long-term success." Really, FDA approval makes it different? How about safe, lets shoot for safety. Does FDA approval make it SAFE!
Tuesday, March 2, 2010
Often, many of my friends say that I have enough energy to power the base and "where do you get all that energy from?" they ask. Well, believe it or not, more often then not, I would like to just sit on a back porch swing (that I don't have) and just chill. I visualize myself watching a really good movie or TV show without interruptions. I even see myself taking mid-afternoon naps (HA!). But that doesn't happen, ever! I do get a little frustrated sometimes when I really want a break and I can't seem to get it until 10 pm when everyone is already in bed and I should be as well. But such is the life of a busy mommy of four.
Wednesday, February 24, 2010
It seems people these days spend way too much time talking about miracle diets and fast weight-loss. My favorites are the ones that give up something for Lent in hopes they'll never crave it again or in hopes they'll lose weight in the process. Like that's ever going to be a permanent thing. They spend 40 days out of the year avoiding certain foods, this is the big sacrifice. The real sacrifice is to those of us who have to hear them whine on a daily basis. Don't tell me you gave up chocolate or coffee or potato chips because the more you talk about it the more I will be tempted to always show up with all three in my hands, just to get a rise of out you ;-)
Don't get me wrong, I think it's a really good effort and what better time than Lent, when you feel you need to be accountable to God, to give up something you probably shouldn't be 'over'eating to begin with. I respect what you're doing; keep up the good work beyond Lent. But please, quit whining about it. Must you salivate at the site of chocolate brownies and behave like an unfed lion because you have not been able to eat chocolate in the last 30 days? Whose fault is that? Not mine? Then, please, back off and let me enjoy my brownie and "fat-free" milk in peace. And wipe your mouth, you're still salivating.
Personally speaking, I eat what I like to eat and I also eat what I crave, all in moderation (sometimes not.) But because I eat nutritious foods most of the time, I exercise and rehydrate my body regularly, I do not crave much on the junk side of foods. When I do eat my share of 'junk' I don't feel one bit of guilt, I simply enjoy the blissful moment.
It is very important to understand what your body really needs when you are craving something. Thirst is often confused for hunger and this often results in eating too much of a good, and sometimes bad, thing. The problem is that your thirst will linger until you give it H₂O. Other times we eat out of boredom and again we find that food will not satisfy that feeling, so if you are bored go for a walk or go to the gym- guaranteed you won’t be bored there.
Balanced nutrition, plenty of exercise, and H₂O --it's no miracle!
Thursday, February 18, 2010
Friday, February 12, 2010
Over the last, oh I don't know, eons, I have tried every diet, fitness routine, quick fix pills and several equipments, and even several diet products that promise to make me skinny in no time flat. Some worked short term then I had to get back to reality, others just didn't work at all and for sure I figured it was the crappy product or diet plan I was on. It couldn't be me right?