Move Your Body

I never had to make it a point to exercise when I was younger. I was involved in sports, I danced a lot, and really, I could eat what I wanted without really paying for it. When I got to college I gained a little weight, but nothing to be too worried about. I was busy running from place to place and staying busy, so it wasn’t too much of a challenge to say at a weight that was comfortable to me. It wasn’t until I got my first desk job that I really started to notice my body changing. I shouldn’t have been surprised, I was sitting behind a desk for 8+ hours a day! I was no longer running across campus from class to class, and certainly not dancing four days a week like I did in high school. No, the most exercise I got was the walk to and from the bus every morning. Although my exercise habits had nearly become non-existent, my eating habits hadn’t changed and arguably got worse. I was eating garbage, really. The diet of a kid right out of college who is still acting like they need to subsist on Ramen noodles and Cheetos.

I began to dread shopping for clothes, as I watched myself go from a size 8 to 10 to 12 to 14 and so on. My self esteem had plummeted and I was self- conscious when I would go out. It was then that I realized that I needed to change something. I have never been a big believer in dieting. I love food, quite honestly, and I find it difficult to put such limitations on myself. It also never seemed to make sense to me to eliminate certain foods from my diet completely, especially if I liked them. But I wanted to learn more about what I could do in order to lose weight, eat healthier and begin to make exercise a part of my life again.

I picked up the book, “The No-Fad Diet” by the American Heart Association. It was the best thing I could have done and as cliché as it sounds, it changed my life. I highly recommend this book to anyone who is looking to live a healthier lifestyle – whether your challenges lie in exercising, eating healthy, or the mental and emotional work it takes just to begin. This book offers a no-nonsense approach to losing weight and healthy living.

One of the things that I really found attractive about the book is that it’s written by the American Heart Association. The American Heart Association is the “nation’s most trusted authority on heart-healthy living.” Who better to write a diet book? With the American Heart Association behind this book, you know you will be getting an authoritative and comprehensive solution to your weight loss goals.

The No-Fad Diet is broken up into two parts: losing weight and menu planning/recipes. The book markets itself as a “no-fad” approach to weight loss and healthy living. I think this is the best possible message to follow when looking to live a healthier lifestyle. Weight loss cannot be thought of in a vacuum. Your ways of thinking about your body, your approach to exercise, and your eating habits all need to be examined in order to achieve success.

The “No-Fad Diet” helps you change your thoughts about dieting and exercise and helps you combat negative thoughts that block your progress. It explains the methods in detail and offers quizzes and checklists so that you can personalize your program. The second half of the book contains hundreds of recipes and menus. There are recipes for appetizers, soups, salads, poultry, steak, vegetarian entreés, desserts and more! I have personally tried many of the recipes in this book and they are great! Certainly not lacking in taste. For each recipe, you will see how many calories per serving, total fat, cholesterol, sodium and more stats to help you keep things in check.

The aim of The No-Fad Diet is to help you change your lifestyle and teach you to lose weight in a healthy way that will last. And I can tell you from experience that it can be a great tool to kick start your way to a healthier life!

Exercise #4 – Tricep Extensions

Tricep extensions involve holding one weight, equally, in both hands and extending the arms over the head. You can be seated or standing for this exercise, just be sure to keep the abs tight to avoid arching the back. I recommend starting with light weights so you have more control. You can increase the weight as it becomes easier, probably every 2-3 weeks.
Keep the arms in close to your head and extend up until you have a slight bend in the elbows then slowly return to the starting position. As you get fatigued, it’ll become harder to keep the arms in so pay attention to that as you want to be sure you are concentrating specifically on the triceps muscle.

There will always be excuses not to workout or get healthier. Some of those might be legitimate concerns, but there are ways to combat them. If you find yourself bored with your current exercise regimen, or you can’t afford a gym membership/exercise equipment for home, or you just cannot find the time to workout, take into consideration these tips. Get ready to break down those fitness barriers!

I don’t have enough time to exercise

• Park farther away – choose to walk a farther distance to work, the grocery store, etc.
• Make it fun – walk your dog, take laps around the mall, ride your bike
• Plan ahead – select exercises that require minimal time

Exercise is boring

• Find a friend to exercise with
• Participate in activities you enjoy – try gardening, dancing, kayaking, weightlifting, etc.
• Mix up what you do to keep yourself interested

I am too tired after work to exercise

• Get up 30 minutes earlier before work; try for 2 days a week and add on as you adjust to the new schedule.
• Exercise during your lunch break. In fact, we’ve written a great post to get you started here! If you do not have access to a gym at that time, grab a friend and go for a brisk walk.
• Better yet – grab a friend who belongs to the same gym and make a date to get to the gym (peer pressure just might keep you motivated to get to the gym when you don’t want to go)

I’ve tried exercising, but failed

• Set reasonable goals, short and long term.
• Reward yourself, especially once you achieve those goals. Buy yourself something, or go out to eat at that restaurant you’ve been wanting to check out!

I can’t afford a gym membership or exercise machines for home

• Try an exercise video – there are a variety of video’s out there including yoga, kickboxing, and pilates. (We just did a review of Jillian Michaels 30 min Shred!).
• Use your own body weight by doing squats, lunges, pushups, dips, and much more.
• Use resistance bands or dumbbells – just as, if not more, effective than machines.

Although I am a huge advocate of belonging to a gym, I realize people’s reasons for not joining. Maybe spending an extra $30-$100 a month (depending on membership fees in your area) just isn’t doable right now. Perhaps you are a little self-conscious about working out in front of other people, and you just prefer getting exercise in other ways. If a gym isn’t an option for you right now, for whatever reason, you might try work-out DVDs. Work-out DVDs can be great to add to your toolkit of things you use to get in shape – whether you belong to a gym or not. Having a great DVD around can be a good way to supplement your gym membership, if you do have one, when you have to stay late at work and can’t make your favorite class, for example. Or, like me, when it’s just too rainy to leave the house, but you still want to get in a work-out.

I have always been skeptical of certain work-out DVDs, because many of the ones I have tried have been very cheesy. You know the type: usually an unbelievably in-shape woman leading a class of other unbelievably in-shape people who are all smiling and laughing while they “work-out,” while you are at home getting your butt kicked and feeling a little stupid about it. Not to mention all of the “feel the burn” types of encouragements coming from the instructor.

Despite these preconceived notions about work-out DVDs, we decided to give Jillian Michaels: 30 Day Shred a try at the recommendation of a friend. As you know we are huge fans of The Biggest Loser, and so already have been exposed to Jillian’s training techniques. Jillian has a reputation for success, so we thought this would be a good DVD to try.

The set-up

30 Day Shred is broken up into three levels – 1 (Beginner), 2 (Intermediate) and 3 (Advanced). You are encouraged to start at level one, and progress your way up to level three. I started at level two yesterday and found it fairly difficult. I do not usually take classes – I usually run and do strength training on my own. Maybe if you frequent a lot of work out classes, you won’t find this as challenging, but I’ll bet you’ll get a good work-out.

Each level is a complete 20 minute work-out that follows Jillian’s “3-2-1 Interval System.” For each level, there are three, six-minute circuits. Each circuit is composed of three minutes of strength exercises, two minutes of cardio, and one minute of abs. There is a brief warm-up and cool down for each workout.

Important to note that you will need hand weights to participate in the class. I recommend five pound weights or under if you are just starting out or at least until you get a feel for the DVD. I tried eight pounds because that’s all we had at home, and I found it very difficult to sustain most of the exercises.

The class
There are only three people in this video. Jillian, and two other unbelievably in shape women mimicking her moves. What I really liked about this DVD is that one of the women is doing modified versions of Jillian’s exercises throughout the whole class. So, if you are a beginner or need to modify the exercises due to an injury, you can follow her and still participate. This comes in handy when some of the exercises get difficult, and trust me, they do. The other woman in the DVD is doing the more advanced version of Jillian’s exercises. So, when you feel like pushing yourself, or if you’ve mastered a particular level and want a little higher intensity, you can follow her. I really liked that these two options were available, and I think this makes it more accessible to people working out at all levels.

The exercises
All three levels of exercise follow the same 3-2-1 format. I think this is an effective organization, as both strength training and cardio are necessary to lose weight and see results. The great thing about the 3-2-1 format is just when you think you are on the brink of death, the exercises change. It definitely keeps it interesting and engaging.

You can expect a lot of arm, shoulder and quad action in the strength portion of the DVD. The exercises are comprised of things like lunges with bicep curls, front raises with hand weights (straight arms raised in front of you to about shoulder level), push-ups, squats, etc. As you progress in levels, you will find that you are sustaining more of the movements instead of coming out of them. So, instead of lunging and coming back up immediately (level one), you might stay engaged in the lunge pose for a few seconds before coming out. This of course is higher intensity.

In the cardio portions, expect a lot of jumping jacks, butt-kicks (running in place while literally kicking your own butt) and jump roping (the motion only, without the actual rope). As you progress in the levels there are things like double jump ropes (jumping even higher), high knees, and more intense moves.

The ab work-outs get progressively harder as you move up in levels, but I found that most of the exercises were helpful and I even learned some that I didn’t know before.

The bottom line

I think this DVD is definitely worth trying. You will get a high-intensity workout in 20 minutes – which is great for those of us who are short on time. You’ll get strength, cardio and abs all in one – and who isn’t looking for all of that? I felt sore the next day in my calves (jumping jacks, jump rope cardio), arms and shoulders.

There is a slight cheesiness factor to the DVD, but there always will be. The instructor has to keep you motivated to keep going, and I think that Jillian does a good job of that. Her main message is that you are challenging your body to make changes. If you do not put stress on your body, it will never adapt. I thought that message was pretty compelling.

The only thing I would be cautious of is just making sure that you are doing the exercises as correctly as possible. If you can, have someone watch you according to Jillian’s instructions so you can avoid injury. Set up a mirror if possible so you can check your posture. If you are feeling stress on your knees or if something just isn’t feeling right – stop. There’s a difference between feeling fatigued because you are working hard and feeling like you are ripping ligaments.  Listen to your body.

Of course, you will only get out of this workout what you put in, so really turn up the heat and give this one a try!

Do you sit at your desk all day, staring at the computer for hours on end? Working in an office can be stressful, not to mention it takes away from time at the gym! Neck pain and tension headaches are the top two biggest problems that occur from both poor posture and prolonged sitting.

Neck pain may feel like a kink and/or stiffness. The pain may spread to the shoulders, upper back or even arms, and often times cause headaches. If you are sitting at your desk everyday for 8+ hours leaning over with your head forward, you are putting a ton of stress on your neck and back. Try to take a few minutes throughout the day to check your posture. Is your back straight? If not, position yourself so your head and shoulders are over your hips. Be sure to place your feet flat on the floor, not crossed.

Here are some exercises you can do AWAY from the gym – while at your desk.

Chair Squat – while sitting, lift up to a standing position until there is a slight bend in your knees and squat down until you are just hovering over your chair, repeat 10-12 times.

Dips – support yourself on a sturdy surface with your hands shoulder width apart (if you are doing these on your chair, make sure it is stable). Lower yourself by slowing bending at the elbows and then push up until you reach the starting position, repeat 10-12 times

Calf raises – While seated in your chair and feet flat on the floor (or for more of a challenge, stand up) , raise both heels up and place your weight on the toes. Hold for 2-3 seconds and then return heels to the floor. Repeat 10-12 times.

Lastly, walk right on past the elevator. If you have the option of taking stairs, do it! According to WebMD, if you were to take the stairs up one flight instead of using the elevator 10 times throughout the day, you could burn 100 calories. If you do this every day for a year, you can lose 10 pounds ! It really can be that simple!

This week on The Biggest Loser, Laura was voted off. Laura originally came on with Tara, who is currently one of the biggest threats on the show. Kristen and Laura fell below the yellow line this week, but Kristen was able to hold on for another week on the Biggest Loser campus. We are getting down to the wire, with only six contestants left.

This week was also “Makeover Week,” and the contestants got a taste of living the glam life in their new bodies! You can see pictures here. This is a powerful moment every season, as the contestants usually get very emotional about how far they’ve come. I think this is one of the most powerful moments in anyone’s weight-loss experience – finding out that you can wear certain clothes and gaining the confidence back to go shopping and try things on.

I think Tara has a great shot at winning The “Biggest Loser” title, but also think Mike may come out of no where when we least expect it. Especially since he has his father looking out for him. It’s all about strategy, people.

With the warm weather approaching (soon we hope!), it is time to start making refreshing, yet, healthy meals. Being a huge salad fan, I can honestly say that this is one of my favorite recipes (found at Allrecipes.com). If you’re someone who is busy and wishes you could come home and have dinner ready, good news! This recipe takes less than 15 minutes to make.

INGREDIENTS
* 2 bunches spinach, rinsed and torn into bite-size pieces
* 4 cups sliced strawberries
* 1/2 cup vegetable oil
* 1/4 cup white wine vinegar
* 1/2 cup white sugar
* 1/4 teaspoon paprika
* 2 tablespoons sesame seeds
* 1 tablespoon poppy seeds

DIRECTIONS
1. In a large bowl, toss together the spinach and strawberries.
2. In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.

I made a few alterations when preparing this recipe. I used 1/4 Cup of Vegetable Oil, 2 tablespoons of white wine vinegar, 2 tablespoons of balsamic vinegar, and 1/8 Cup of sugar just to make it a little lighter. Also, you can add 1/4 Cup of chopped onion, 1 chicken breast and 2 chopped hard boiled eggs for added flavor.

Nutritional Information

Servings Per Recipe: 8

Amount Per Serving

Calories: 232

* Total Fat: 16g
* Cholesterol: 0mg
* Sodium: 69mg
* Total Carbs: 22.1g
* Dietary Fiber: 4.6g
* Protein: 3.5g

I tried Court’s tricep kickbacks this evening at the gym in honor of the “muscle of the month,” and WOW. I’d never done this exercise before and my triceps were burning after 8 reps. Definitely give this one a try. Do it in front of a mirror if you can – this really helps to make sure you are keeping your back straight. My goal is to have arms like Linda Hamilton in Terminator. I’m on my way!

If you are thinking of joining a gym, there are a number of things you should consider before you decide to sign your name on the dotted line. You can do some research online before you go in just to get a feel for the place. You can also check out reviews of gyms in your area on Yelp. Once you’ve narrowed down the list of potentials, you’ll likely want to go in for a tour and check the place out. During the tour, you’ll get information on membership fees and be able to check out the facility and locker room. You may have to call in advance to schedule your tour or sometimes you can just walk in. Here are some things to consider before committing to a gym:

1. What kind of gym do you need?

Be honest with yourself here. I once went on a tour of a gym that I almost (ALMOST) fell in love with before I slapped myself out of it. The membership advisor pointed out the “modern, comfortable floors” and “soothing lighting” throughout the place. The locker room was spectacular and everyone in the place looked like they stepped off the cover of a muscle magazine. The membership fee was outrageous – but I thought it might be something I could afford just because the place was SO GREAT. Then I came back to real life and realized that I don’t really care about “modern, comfortable floors” and “soothing lighting” when it comes to a gym (perhaps a condo, but not a gym). For me, I just need a place I can run on a treadmill for a while and lift a few free weights. Level with yourself and don’t be distracted by a membership advisor’s pitch.

2. Convenience

I usually work out after work, so it’s important to me that it doesn’t take a long time to get to the gym. I chose a gym within walking distance so I know that I can always get there quickly and don’t need to take any more time out of my night commuting. Is this important to you? If you live some place there is not a lot of traffic, perhaps you can afford to venture out a little farther.

3. Initiation fees

Does the club have an initiation fee? An initiation fee is usually a one time payment that you pay up front when you first commit to a gym. See if there are any specials you can take advantage of. For example, when I toured my current gym for the first time, I was offered 50% off of the initiation fee if I signed up on the spot. I was pretty sure I was going to join even before I went in anyway, so I was able to sign up and save myself $50. This isn’t for everyone though – usually these specials are a way to get you to sign up quickly. Don’t be afraid to go home and think things over. Sometimes you can work something out with the membership advisor – tell them you need some time to run some numbers, and see if they’ll still extend the offer if you call back later that evening to sign up, for example.

4. Membership fees and discounts

Gyms usually require that you pay a fee each month to keep up your membership. Sometimes you can pay an annual fee up front (usually hundreds of dollars), but many times this will be less than what you will spend in a year if you pay month-to-month. If you are able to afford this, it’s usually a better bet financially. But most people go the route of paying the smaller fee each month. Find out this amount right away when touring the gym before joining. This will likely be one of the most important, if not THE most important factor of whether or not you’ll join.

It’s worth a shot to try negotiating. In this current economy gyms are doing what they can to keep and secure members. You never know.

Lastly, ask the advisor if there are any discounts given to employees of certain companies or to certain professions. Sometimes the gym partners with companies to give their employees discounts. Some gyms even give discounts to freelancers, which can take a significant amount off your monthly bill.

5. Commitment

Usually a gym will require that you sign your name on the dotted line and commit to a year’s worth of membership. Other gyms will not require a long-term contract and will allow you to sign up month-to-month. This will be an important consideration if you see a move in your future, or you’ll be changing jobs or commute, etc. Are you a commitment-phobe? Maybe month-to-month is better for you.

6. Hours

Do you like to work out very early on the weekdays or very late at night? Do you like to head to the gym on Sundays? If you live in a big city you should have no problems with this, but be sure to ask anyway.

7. Membership Privileges

Basically you need to find out what you are paying for! Does your membership include instructor-led fitness classes? Does the gym have a steam room or sauna included with membership? Does it have a pool that you can use or will you need to pay extra? Does the gym provide towels? Be sure to ask.

8. Locker fees

Be careful here – these can sneak up on you! You may assume that you can use the lockers for free, but this may not always be the case. Sometimes you can bring your own lock to use the locker while you’re in the gym. This is sometimes a free service, as it is with my gym, provided I remove the lock every night and take all of my things home. If you’d like your very own locker so you can leave things overnight, you’ll likely have to pay an additional annual fee.

9. Equipment

What kinds of equipment do you use most often? Make sure the gym has it and that there is enough to support peak times. If you use a lot of free weights, make sure that you are comfortable with the selection. Check out the equipment to see if it’s clean during your tour and whether or not it seems updated. When I toured LPAC, the membership advisor told me about some cool new bikes they had just gotten in that make it seem like you are playing a video game while biking. Of course this didn’t sell me on membership, but it did speak to the fact that the gym was getting new, updated equipment consistently.

10. Peak times

If you like to work out after work, it might be wise to inquire about the gym’s peak times. The busiest times at my gym are Monday and Tuesday from 5-8. If I decide to work out then, I will likely have to wait for any type of cardio equipment. If you hate waiting, make sure to ask about the peak times so you are not surprised. That way you can tailor your work-outs and go when there are less people in the building.

11. Classes and more importantly, schedule

Check out what classes your potential gym offers and make sure the times they are offered coincide with your schedule. It’s no good if the gym offers a million yoga classes if you can’t participate because you’re at work. Do you like yoga, spin, swimming or “Zumba?” Do you want to try something new? Be sure to ask what they offer and whether or not attendance is included with membership.

Good luck and be sure to leave any questions or success stories in the comments!

Exercise #2 – Tricep kickbacks using Dumbbells

Personally, this is one of my favorite tricep exercises. While holding 1 dumbbell in each hand, slowly bend at the hips until your chest and eyes are facing the ground. It is very important to keep your back straight with no arch…a staggered pose (pictured below) with one foot in front of the other, rather than feet together, may make that easier. Bend your elbows to 90 degrees and slowly straighten the arms, and exhale, until there is just a slight bend. Keeping the arms close to the torso, inhale, and return to the starting position.

Kickbacks with staggered feet