Bacon!

BACON!

I happen to love bacon.  Probably not as much as cake, but it’s up there on my list of delicious foods.  However, this post isn’t really about bacon.  I just used it to get your attention, because who doesn’t love bacon?  And I am pretty sure you were all hoping I had a new weight loss solution that involved unlimited bacon.  Sorry about that (not really).

What this post is really about is revamping your workout (if you have one).  This has been a rather long winter, and if you are like me, you are at the point of sticking bamboo shoots under your fingernails than face another excruciating day in the gym.  Here, then, are my top 5 ways to get your exercise head out of its rut.

• MUSIC – Did you see me change font colors there?  I’m, like, a professional.  Okay – this one is pretty easy.  Pick new music for your exercise playlist.  Be creative and look at music you might not have considered.  Ask your friends for ideas or look at music you already have that you don’t listen to normally.  See below for some of my favorites.  No picking on me either.  
• GET OUTSIDE – Again, pretty easy.  So what if it’s snowing and the wind is howling and throwing ice pellets in your face.  You’re an animal!  A machine!  A warrior!  Cold increases your metabolism!  Tornadoes make you run faster!  Snow is just an excuse to run in snowshoes!  Only wussies stay inside!  Are you a wussy?  Exactly!
• TRY SOMETHING NEW – Do you run every day?  Or spin?  Or do you lift the same routine?  Even if you are mixing it up, you may still be bored.  Time to hit YouTube and check out the bazillion workout videos posted there.  Some are cheesy, some are awesome.  See below for some awesome.  Don’t freak out if you run across something you are not sure you can do – this happens to me all the time.  The point is to TRY, then MODIFY.  
• PUT YOUR MONEY WHERE YOUR MOUTH IS – Sign up for an event.  Better yet, sign up for an event that requires a little fundraising and helps out a charity, plus you get to meet some pretty cool people.  Step out of the box and look at something you have never done.  Nothing motivates like a looming physical challenge.  See?  Now you just have anxiety and panic, but no more boredom!  Whee!
• BUY NEW WORKOUT CLOTHES – I know this is shallow, but it works for me.  I love wearing new fun colors, and even if I still hate the workout, it at least gets me dressed.  Even a new exercise bra is motivating to me (yes, I know I’m a weirdo.  No need to point it out).  Besides, that gym shirt you have worn for the last two years probably has some major smell issues going on, no matter how much you wash it.  Don’t be that guy.

As promised, here are my top 10 Workout Songs!

1.  Bad Reputation – Joan Jett

2.  Pump It – The Black Eyed Peas

3.  What I Like About You – The Romantics

4.  Numb – Linkin Park

5.  Big House – Audio Adrenaline

6.  A Little Less Conversation – Elvis

7.  One Thing Leads To Another – The Fixx

8.  Ballroom Blitz – Blue Oyster Cult

9.  I’m Shipping Up to Boston – Dropkick Murphys

10.  Motivation – Sum 41

And some awesome folks who have some great workout videos, like Zuzana Light and Blogilates:

And for the completely impossible – this guy:

Please tell me your favorite workout songs or videos!  I am always looking for new music and ideas!

Stay classy San Diego,

Sue

 

Workout Wednesday

It’s been a while since my last post.  I have been crazy busy at work and had a lot of extra things going on, so I got out of the habit of taking time to write because I didn’t have any (time, that is)!  Things have slowed down somewhat, and now I do have more time, but it’s been a struggle to get back to it.  I’m actually a little bored tonight – good medicine to drive me back to my computer.

I would like to get into more regular writing, so am going to experiment with posting on specific days – namely Wednesday, Friday and Sunday.  Wednesday’s will be for workouts.  I hesitate to call it Workout Wednesdays because it sounds hokey, but I’m kinda hokey anyway so what the heck.  Sunday will be a ‘whatever is on my mind’ type of thing.  Fridays.  What to do with Friday.  I usually grocery shop on Friday.  Maybe I could do a food post.  Or an inspirational post.  Or a recap of my week.  I’ll have to think on that for a bit.

For my first “Workout Wednesday”, I want to talk about an exercise program I have been doing with some friends at work.  I’m not sure it’s even really a ‘program’ per se.  One of the girls found out about these videos and began doing them and then shared them with the rest of us.  They are called Zwow – which stands for Zuzka’s Workout of the Week, followed by a number (she is up to 63 now I think).  She has a website:  http://zuzkalight.com, but I subscribed to her YouTube channel and find her videos there because it’s easier for me to search.

Zuzka’s videos are classified as “power cardio”, and she uses a lot of body weight exercises.  Once in a while she will use dumbbells or kettle balls.  Maybe a bosu ball or a chair thrown in for good measure.  I can’t do all of her exercises at her speed nor level, so will sometimes modify them (such as taking more rest time or doing a regular lunge instead of a jumping lunge, etc).  They are challenging and I sweat like crazy, but boy have they helped jump start my metabolism.  If I review one of her videos, I will always try to include ways to modify the exercises so that if you are a beginner, you don’t get discouraged.  Or die.  I joke about the dying part.  Sort of.

Word of warning: This girl is very fit.  VERY.  And midway thru her video (she does them in real time, so you see real sweat and effort), if you see her struggling or getting tired, you know you will be in for it.  Don’t give up though!  The results are worth it.

That’s all I have for today – I hear Duck Dynasty calling!

Sue

PS – I have my bike all tuned up and ready to roll.  Can’t wait for some warm days to start getting some mileage in!

Back In The Saddle

Hi Folks!

Haven any of you made New Years resolutions? I usually don’t, because I hardly ever keep them, but this year I had a bug up my butt and decided to make a few.

This is just a bug, and not a bug up my butt. Aren’t you glad?

The “bug” in question has been an increasing dissatisfaction with my weight and my BMI (body mass index). Okay, really it’s just my weight, because I am to chicken to do my BMI. I don’t need to hear that I am “obese”. Getting on the scale was hard enough, although the overall results not as bad as I thought.

I really, truly hate this chart. I have never made it to yellow! Ever!

I know that weight is just a “number” (or so I have been told) but it’s a number that can be used to gauge overall trends in a person’s health. So in my case, the number has gone continually up the last three years. And although I have worked out during those three years, my fuel intake has been more than my energy output, and that equals weight gain, my friends. I can’t really work out anymore than I already do, so it’s time to evaluate the intake.

About 7 years ago, I was very out of shape and overweight. Probably hit ‘morbidly obese’ on the BMI Richter scale. I was saved by my sister, who invited me to a group that helped me recognize my unhealthy relationship with food, and provided a food plan that actually worked for me. However, it involved cutting sugar, wheat and flour from my diet, and adding a lot of fresh veggies and fruits, true whole grains like brown rice and millet, and lean protein. It was really hard but once I got in a routine, it became easier. I lost a lot of weight, felt great almost all the time, and was hardly ever sick. I cruised along for about 4 years this way.

So what happened? I fell off the wagon, that’s what. At some point, I decided life was too short to be so restrictive. Plus I was participating in longer runs like half marathons where I had to refuel, and the easiest thing to carry was sugar. Gradually, I began to allow more sugars and flours in my diet, and now here I am 40 pounds heavier.

Starting January 2nd, I started the first step of my first goal of 2013, by cutting out sugar, flour, and most processed foods. I will be honest with you too – I don’t plan on being a freak about it. Last Saturday was date night, and I allowed myself to have something off-plan – a New Glarus Moon Man. That’s a fancy schmancy beer, if you were wondering. It was pretty tasty. Not as good as a Spotted Cow, mind you, but worth the experiment. You may wonder why I treated myself to a beer, and not a piece of cheesecake. Simple – I can stop after one beer. Not so much on the cheesecake.

It’s been going surprisingly well. I expected more bumps in the road, more nights of agonized wailing and foot stomping (I NEED A FREAKING COOKIE!!), more “a few chips won’t hurt me” moments. And it’s not that I have any super human willpower either. I think it’s more because I have a specific goal, and I know this is the first step to reaching it.

WHERE’S ME COOKIE???

Now here is the funny part. I know I mentioned being unhappy with my weight in the beginning of this post, and you would think that weight loss would be the goal that is driving me, but it isn’t. I do hope it’s a by-product, but my real goal involves something else. My post is much to long already, so I will address it next time. I will leave you with this hint though: It’s the reason I started this blog.

Pray Hard. Dream Big.

Sue

Black Friday

Well, at least they are running…

Oh yes, I just shamelessly used the words “Black Friday” in my title, knowing it might give my blog a few more hits.  But for those of us trying to maintain a healthy weight, the day after Thanksgiving can indeed feel like Black Friday, should one be so stupid as to step on the scale.  Therefore, instead of being out shopping with the Crazies, I am at home, drinking coffee and writing an exercise entry in my blog.

Oh yes. This is exactly what I look like drinking coffee. Uh huh.

If you are like me, you know the holiday season can wreak havoc on the best laid plans of healthy eating and exercise.  In the long, dark days of winter, it’s very easy to choose sleep over an early wake up call to the gym, or to just go home after a late day at work, and watch the Big Bang Theory while eating your dinner instead of bundling up for a walk or run in the dark.  So, now is the time I encourage you to add some spice to your normal routine.  Boredom is the number one killer of exercise programs!

“You can’t make me go to the gym! You can’t make me, you can’t make me, you can’t make me!”

The first thing I did this year was to join the Y.  I haven’t belonged to a gym in over 3 years, choosing instead to utilize the gym we have at work with my co-worker workout buddies.  Very cheap (free) and it’s always more motivating to know someone else is depending on you to be there.  But lately, we find more and more excuses not to go.  It seems like such a chore – depressing even – and if one person backs out, it sucks the motivation from the rest of us.

Joining the Y has brought some spice back into my workout plans.  I can join a spin class, hit the pool, jiggle my love handles in Zumba, or run on the indoor track (so thankful I won’t have to think about running across ice patches this year).  It was just enough to bump my brain out of hibernation mode.  If you already belong to a gym, but are bored and find yourself not going, try creating an at home program.   Or find ways to exercise outside – like snowshoeing or cross country skiing if you have snow, or biking, running and/or walking if you don’t (be sure to read some articles on cold weather exercise.  There is a good one here:  ACTIVE.COM).  Or join a new gym – maybe one that offers some things you don’t have at your current gym.

Totally.

The next thing I did was purchase an Ipad, which led me to justify said purchase by figuring out how to use it for reasons other than playing Spider Solitaire or Siege Hero.  I started looking for good workout apps, and found a few worth mentioning:  Daily Workouts, IPersonalTrainer, and Workout Trainer.  I’m not going to review them today, but brought them up because it was in my search for workout apps that I ran across a video called Plank Workout for Flat Abs and Toned Arms, led by a cute, perky girl who made doing a plank look oh-so-easy, even while adding in weights and arm movements.

Even perky while planking!

Further investigation brought me to more videos and then her website –Blogilates.com.  Oh my goodness – so much more perkiness (really, I am 48 years old – not much of me is too perky anymore) and sweating.  Seems an odd combination, but this girl has some killer moves.  Her name is Cassey Ho, and despite her everlasting good mood, or maybe because of it, I absolutely love her workouts.  They challenge my strength, they teach new moves to this old dog, and they make me sweat like a pig.  (Hmm…maybe that last bit wasn’t very appealing…).

Plus, she makes new videos all the time!  And she has a clothing line!  And she has a monthly workout calendar.  And she has recipes.  And meal plans.  And inspirational stories.  And icing on the cake –  she is FREE (although you do have to subscribe to her newsletter for access to some things, like the workout calendar).

Her videos are about 10-15 minutes long, so perfect for those days you need something quick.  Or you can do two or three in a row, or you can do what I did.  I went thru a few of her videos, pulled out the exercises I wanted to try, and created an hour long workout routine that we did in the gym at work.  Holy sweat balls of fire.

And my last bit of advice – sign up for an event that will make you start training.  It doesn’t have to be grandiose (but it can be, if you want) – maybe as simple as just wanting to get personal best, or try something new.  Need some inspiration?  There are a lot of charity events and organizations (like My Team Triumph or the Leukemia Lymphoma Society Team in Training) you can work with to add some meaning to your training.  I have found I train better knowing I am running for someone who can’t run for themselves.  It adds a spiritual level to my workouts, and reminds me to be grateful and humble.

And that my friends, is that.  For now…

Sue

 

Battle Plans

You know, I was sitting here freezing, wondering if I should turn on the fire-place and lay on the couch or try to be productive. I choose productive, for the simple reason that I found my socks.

The Bees Knees in footwear

I have this favorite pair of alpaca wool socks, and they had been missing for at least a week. At first I thought they were in the wash, so dutifully wore my other socks until I got around to doing the laundry. Ten loads of laundry later, they were still missing. Then we had a spurt of warm, fall weather – well into the 70’s – so I didn’t notice too much that my feet were clothed in mere cotton.

But tonight, I walked the dogs in a chill 40 degrees with only a sweatshirt and came home cold, tired and footsore. I wanted my socks, dog gone it. I began to suspect a sock thief, but realized that the only other two occupants in the house are both males and unlikely to be sock stealers (unlike a certain daughter I know), so did the next logical thing. I looked under the bed. Viola! I pulled them on, and felt instantly better physically and emotionally. It got me to thinking too, about the up coming winter, and how I was going to battle the short, cold days of gloom and snow.

I’m going to need a battle plan. I can already feel myself being dragged into the comfort food vortex, where fuzzy blankets, mystery novels and video games conspire with the evil war lords from the Land of Carbohydrates, in a battle for my soul and my waistline. And to be honest, I am a willing victim.

Obviously, the socks are my first line of defense. They really do give me actual ‘warm fuzzies’. I love these socks, and I do not use the term loosely. You can get a pair for yourself here.

I didn’t have a SAD light picture, so had to settle for a Sue’s A Dork picture. Yes, those are glasses with windshield wipers.

My second line of defense is to buy a SAD light (SAD stands for Seasonal Affective Disorder, not Sue’s A Dork…just sayin’). My trusted healthcare professional (interpret as you wish) has assured me it will be the best $60 I will have ever spent. I certainly hope he is right. Mine is coming on Tuesday (if the FedEx website is correct), so I will keep you posted. I’m supposed to use it every morning for 30 minutes, which won’t be a problem. I spend the first 30 minutes of every morning huddled around my coffee mug, staring into the glowing screens of one electronic device or another so what’s one more in the mix?

“Dog Breath set to ‘stun’, Mr. Scott”

My third line of defense will be to get outside, as often as possible, when it is light out and especially when the sun is shining. This is difficult during the work week, when I go to work in the dark and come home in the dark (hence the need for the light). But on weekends, I need to be diligent about finding time to be out, even when it’s so cold Lucky can’t make it to the corner with out pitifully holding out a frozen paw. (Lucky is one of our yorkie-poo’s. He acts tough, but is pretty much a wuss, although he does have breath that could kill a man. Right now he is sleeping under the bed. Weirdo.)

And my last line of defense will be to join the Y- for a couple of reasons. First, because the idea of having only the sweat box (our pet name for the gym at work) to go to for exercise all winter is enough to make me want to gnaw off a limb. The other reason is to get some swimming in after work. With the longer days, I am used to being active in the summer until at least 8 or 9 at night. In the dark of winter, I tend to completely shut off by 6:30. Maybe if I swim a few times a week after work, it will trick my brain into resetting its winter activity clock. Plus, it will give me an alternative on the weekends when the weather prohibits outside activities.

Oops – not THAT Frozen Tundra

I think it will help if we get some snow too. Last year we had very little, and I think that actually made winter seem longer. If I have to live in the Frozen Tundra, I want to have fun in it. Dave got me a pair of snowshoes last Christmas, which I was able to use only one time on a test run in the back yard. Of course, if it doesn’t snow, I can keep riding my bike…ah but we need the moisture more than I need to ride all winter. Plus Kay did invite me snowmobiling, and if I know Kay, it will definitely be a good time had by all. Maybe this winter won’t be so bad after all!

How do the shorter days affect you? Are you a winter hater or lover? What do you do to combat cabin fever?

Sue

Killer Quads

This post is going to be short and sweet – but I just feel compelled to share a single exercise that I found on the internet, that has killed my quads both times that I have done it.

I call it a “Single Arm Thruster”.  I have no idea if that is the correct name for it or not, but that’s my name.  Basically, its a squat while holding a weight in one hand that you lower to your shoulder when you squat down, and lift over your head as you rise.  I drew some pictures below.  Badly drawn, but the alternative is pictures of me doing it and I have not reached acceptance of my body image yet to the point that I will use myself as a model.  In short, you are stuck with my crappy drawings.

Pay no attention to the fact that I have a single clown foot and ‘cankles’. And ridiculously small thighs…

I guess I am posting this because I use my quads a LOT, and this exercise turned them to mush.  Besides working them in the gym and outdoors, I am also in genetic possession of my father’s thunder thighs.  But both times I did this exercise, I ended up with sore quads for 2 or 3 days.  And I mean REALLY sore.  Like, “needing to use the handicap rails in the bathroom” sore.  I can barely walk down the stairs sore.  I’m afraid to squat down on the floor to pick anything up because I don’t think I can get back up sore.  Holy crap sore.  Geez, did I mention sore?

So I thought I would share – misery loves company and all that.

The key to doing this exercise effectively is to be sure to pick a weight that is heavy enough to have you a little off balance, but not so heavy that it has you struggling to get it over your head. I think Amanda and I used a 10 pound weight last time, but experiment from 5# on up, depending on your level of fitness.

Start with the weight on your shoulder, your legs spread apart a bit past your shoulders.

More cankles, and I just realized I am not anatomically correct. Ha!

Squat down, like you are going to sit in a chair, being careful to keep your knees from extending past your feet.  Get down as low as you can, and then begin rising.  As you rise, slowly lift the weight over your head, timing it so the weight reaches top height at the same time your legs straighten.  Then go back down into your squat, lowering the weight in time with your descent.  Do this for 12 reps, switch weight to other side, do 12 more reps, rest, and then repeat 2 more times.

If you are like me, and you like to get as much into your workout as possible, instead of resting in between sets, you can do a different exercise or exercises.  Something like this:

Single Arm Thrust x 12 each leg

Abs on the ball x 15

Tricep dips x 12

Repeat 3 times

You can also incorporate this into Tabata or circuit training.  And now, because my nice short post took on a life of it’s own, I’m going to sign off.  Let me know if you have any questions by clicking in the “Leave a Reply” link below, and post your question in the box that appears.

Happy Friday!

Sue