After 2 weeks of illness, wicked dehydration and travel, I finally got back down to my exercise room tonight. 4,000% (yes, it IS a real number) humidity didn't help much, but I made it through unscathed and 435 calories lighter.
Since that's all I have to say on the health front, I'll leave you with some yummy Hugh Laurie. Whom I will be going to see live in August. It's okay if you're jealous. *le swoon*
"I don't exercise. If God wanted me to bend over, He would have put diamonds on the floor."
~Joan Rivers
I'm human. There is ALWAYS an excuse not to exercise. I have gone through stages of exercising like a fiend (divorce diet, anyone?), but sadly, those have all been short lived. Over the last 8 months (eight months - whoa!), I have been incredibly proud of myself for sticking with my exercise guns. I may miss brief stints here and there, but I always get back in the swing of things, and I always feel better for it.
I caught myself thinking, what makes this time different? How do I know I'll still be at this in a year?
Here are just a few things I think have really made a difference.
Space. I have a space that is just mine, and it is only used for exercise. I call it my "workout room," but that might be overselling it a bit. It has inexpensive flooring, a tv with a DVR for all my fave workouts, a table to keep my stuff on, and fan. Not to mention, it's in the basement - it stays about 10 degrees cooler than the rest of the house! Knowing that space is there keeps me motivated to use it. Oh, and no one ever goes down there but me. I can sing along with the music and act a fool, and the boy is none the wiser.
Variety. I am up to about 12 different workout DVDs. They vary in length, from 20 minutes to a full hour. I have weight training, cardio/aerobics, yoga, toning. Of course, I have my favorites, and there are a couple that are straight brutal. Changing it up keeps things challening, and it keeps me from getting bored.
My heart rate monitor. Oh, I am full on addicted to this thing! There is nothing more motivating than seeing your stats flash across that little watch. I love knowing how long I've been in my target heart rate zone, what my maximum heart rate was - not to mention the calories I've burned! It challenges me to keep going. 475 calories? I can make it to 500!
Gear. Gear, gear, gear. I always went el-cheapo in the past. $10 sports bras and stretch pants from Walmart. This time, I stepped it up and spent a bit more than I normally would. I think buying better stuff helps working out feel like a commitment, rather than a passing phase. After all, when is the last time you saw someone run a marathon in cheap ass shoes? Here are a few things I have committed a little extra cash to:
Ryka shoes. I've tried several brands, but I always come back to Ryka. They are made for women's feet. Narrower through the heel, a little wider in the metatarsal, and light! I love that I can feel the floor through them.
Fila gear. Those cheap workout pants from Walmart? Their only true use is sliding off your rear end while you exercise. So unless you want to spend your quality workout time hiking your drawz up, pick up some pants that will stay with you while you move.
Decent sports bras. I have a few, mostly Nike and Fila. The support can't be beat, particularly for aerobics. My old ones have been relegated to sleepy time.
Socks. Yes, I just said socks! I had a conversation that went like this. Me: I think I need new workout shoes. The Boy: I think you need better socks, not the cutesy dollar socks from Target. Me: Huh, never thought about that. So I went and bought new socks. Turns out, the $12 pack of socks was a waaaay better investment than another $75 pair of shoes!
So there you have it - Niki's list of fabulous exercise stuff. Because we all know......
The boy and I have this thing we like to call "kickin' it Sunday." I generally don't want to do anything on Sunday. At all. Including working out. Bummer is, Monday was a "feeling sorry for myself Monday." Everyone is entitled to a bad day once in awhile, right? Right? So, that ended up being a day off of the workouts too.
Today, I am happy to say that I pulled my head out of my ass and got back in the groove. 50 minutes of cardio with an average heart rate of 161 for a whopping 465 calories burned.
In my review of Burlesque by Jazzercise, I mentioned that I thought maybe I wasn't working quite as hard as I thought I was. That got me thinking - what if I'm not working as hard as I think I am, like, ever? Really, how does one tell exactly how hard one is working? I mean, sure, I'm sweating like a hoss. My heart is pounding. I'm tired when I finish. But, Skillz... how hard ARE you working?
I went online and did a little research on heart rate monitors and decided on the Polar FT40. I didn't want to spend a fortune, but I wanted a little more than basics. I found a great price through Amazon, placed my order, and within a few days, my new toy arrived.
I have to say, it's pretty cool and easy to use. Some of it's perks:
It's personalized. You tell it your sex, height, age (HA), weight (HAHAHA), and it determines your target heart rate zone.
Based on your info, it also tells you how many calories you've burned.
It keeps track of your data. How long have you spent working out this week? How many calories have you burned this week? How many of those calories were from fat? What was your average heart rate? All at the touch of a button.
Using it is pretty intuitive. It ain't rocket surgery, y'all.
The chest strap. Looks big and cumbersome, but it sits right below your sports bra band. Once you're moving, you can't tell the difference.
A very easy to read display lets you know if you are in the fat burning zone, fitness zone, or anaerobic zone, and you can turn on an alarm to let you know when you've gone out of your target zone.
It's anti-perks:
Although it is easy to use, the user manual kind of sucks. That said, I did just find a complete manual on their website. I'll be printing that puppy out.
READ the manual before you push a button. I didn't..... and ended up being asked to input my stats in German.
No easy way to reset your personal info, like the fact it thinks you speak German. I had to take the back off and pop the battery out (which was a real pain in the ass) to get it back to square one.
I have been sitting on this workout review for awhile. Big reason? I LOOOOOVE THIS WORKOUT ( <------ that is me shouting from the hilltops), and I didn't want to blow my wad too soon.
Let's get one thing clear from the start. This ain't yer mama's Jazzercise.
As I've said before, I'm a pretty big Jazzercise fan. I own several of their dvds (including Ballet Body, which I reviewed here), and this one by far takes the proverbial cake. Don't get me wrong - the first few times I put this one in, I had to tell the boy not to come upstairs. I was not feeling sexy when I first started! But I learned the moves, got more comfortable with the flow, and started feeling a little sexier a little bit at a time. So, Burlesque by Jazzercise, how do I love thee? Let me tell you all the ways!
Shanna. Shanna Missett Nelson is the daughter of Judi Sheppard Missett, who founded Jazzercise waaaay back in the day (want a hilarious way to pass some spare time? Youtube old Jazzercise clips). While I have the utmost respect for Judi (she looks real good for her age, y'all), I don't enjoy her style of leading a class. Shanna brings new blood. She's cute, she's upbeat, she keeps you moving, and she is fantastic with cues! Her cuing ability may go unnoticed by some, but for those of you who have ever taken a class with an instructor who doesn't tell you what's next, you know how frustrating it can be to not get good cues. Again, total respect for Judi, but I love having Shanna kicking my cardio into high gear.
Music. With most workouts, music seems to be an afterthought. Just there to fill the void. But this dvd? The music takes center stage. J Lo, Britney Spears, Pussycat Dolls, and lots of stuff I've never heard of. I have actually downloaded most of the music to make my own "Shake Yer Ass" playlist on my ipod. I dare you not to dance. If you ain't shakin' it, may I suggest checking your pulse?
Customization. I've noticed a lot of dvds are jumping on this bandwagon. Much like the choose your own adventure books of our youth, this is choose your own workout. There is the option for the full 40 minute workout, a quick 20 minute cardio workout, or you can jump straight to abs and legs portion, which is 10 minutes. I like having the option of shorter workouts when I'm tight on time, but I rarely do anything but the full 40 minutes.
Dancing. Fun, fast, booty shaking dancing. Need I say more?
The downside? Hmmmmm, the downside..... let me think on that. Sometimes I worry I'm not working quite as hard as I think I am, heart rate wise (but I've got a new toy on the way that'll help me figure that out). You know what though? I may not be at the top of the exertion chart, but a) I'm moving; b) I'm sweating; c) I'm gaining strength and stamina; and d) I'm having a ball!
Want a peak? Here's a little sumpin' sumpin' from Jazzercise's YouTube channel.
Yeah, I've been MIA....A. That would be Missing In Action.... Again. I've been under the weather. And by under the weather, I mean I've had an earache that would make a grown man cry. I haven't been worried about working out, I haven't been worried about eating healthy. I've only been worried about where the hell is the Motrin??!
After deciding I'd had enough ibuprofen to eat a hole through my liver, I finally made an appointment with my family doc. God love him - he got me in that day for an appointment. The ear needed some prescription assistance, but will be fine (thanks for asking). As he was brushing up on my current meds, he asked about my asthma, how I was doing on the inhaler, how often I was using it. I was a little leary to tell him exactly how much I'm using it these days (2-3 puffs pre-workout, every workout), in fear of the push for a daily controlling med. So, I fluffed it up and put a good spin on it.
I informed him that while, yes, I had increased my usage, it was for good reason. I'd recently developed an "exercise habit," and needed the puffer. He asked what kind of exercise and how often. I told him cardio and strength training for 45 minutes, 4 to 5 days a week. He said good on me!
When my doc asked how long I'd been at this, I replied that it was a little over four months. You know what he said? He said "good, you're over the hump. Most people don't start to feel the benefits until after 10 weeks."
TEN WEEKS? Good thing I didn't know that four months ago. Oy! Not sure I'd have had the perseverance to stick that out, to tell the truth. I mean, really..... ten weeks?
Then I commented that being sick really bums me out. In addition to just sucking, I haven't exercised in over a week, and that makes me feel crummy too. My back feels tight, my muscles feel stiff, I feel tired and lazy. The realization dawned on me right as my doc said it aloud. It seems as though I've made myself a new habit. I always thought it was kind of bogus that people said working out gave them more energy. Let's be real, you guys.... I'm tired when I get home from work. Workouts or no workouts. I. Am. Beat. And some days, it is a struggle to get upstairs, change into my gear and get myself moving. But I do it. And I always feel better for it afterward.
I'm on day 3 of ear rescue, and I've only been able to work out once. I was pleasantly surprised that I made it through the full workout without wanting to die. I'm very much looking forward to getting all the little ear-stabbing monsters gone so I can get that spring back in my step.
.... is something I am not. The older I get, the more I wish I would have spent my younger years moisturizing, wearing sunscreen, flossing, eating healthier, watching my weight. What is it they say about hindsight? Over the last several years, I've noticed my body isn't as happy as it used to be. It is showing the stresses I've put on it over the years..... crow's feet, weight gain, random aches and pains, new freckles (finding a new spot always freaks me out), gray hair (SHHHHH!!! As far as the world knows, yes - this IS my natural color).
One of my favorite poems, Youth and Art by Robert Browning has such a profound closing verse.
"This could but have happened once,
and we missed it, lost it forever."
Sorry, Mr. Browning. I'm calling bullshit.
I haven't missed it. I haven't lost it forever. Over the last year, I've gotten pretty serious about taking care of myself. This "exercise kick" I've been on for the past 4 months started simply as a weight loss tool. It has become so much more than that, though. It energizes me. It's part of my daily routine. It helps get the kinks out of my back after a tough day at work. My knees don't hurt anymore. I'm gaining strength. My jeans fit better. I miss the workouts if I have to go more than a day or two without one. Bottom line - I feel good!
Credit is due to Shape Magazine for the stats here, but did you know exercising:
90 minutes a week can increase your lifespan by three years
150 minutes a week can drop a woman's risk of heart disease by 14 percent
275 minutes a week can help you lose 10% of your body weight (and keep it off!)
135 minutes a week boosts your energy and reduces stress (A Duke University study found that 45 minutes of cardio three days a week can be as effective as a prescription drug for treating depression)
210 minutes a week improves blood sugar. Type 2 diabetes? NO THANK YOU.
For Christmas, one of my gifts to the boy was going to be memberships to our neighborhood rec center for the two of us. How fun to have someone to work out with, right? Unfortunately, because of a minor physical limitation, he decided it wouldn't be worth the fee for him to join.
Here's something you need to know about me: I ain't going to the gym alone.
Since I won't be hitting the gym anytime soon, I have started to amass quite the collection of workout videos. I have a few yoga one, some dance ones, some super-quick targeted ones..... but no matter how many I buy, I always gravitate toward Jazzercise. I attended a Jazzercise class for about 3 years with a friend (it's that "won't go alone" thing) when I lived in Cincinnati, and I loved it.
Jazzercise recently released three new DVDs, one of which is Ballet Body. As a past-life dancer, I figured this would be right up my ally. And it is. It also kicks my ass.
What I love about this DVD (and most Jazzercise DVDs), is that you have the option to pick your workout. There is a 20 minute accelerated workout, 10 minute legs & arms workout and a full 40 minute workout. My first time through, I picked the 20 minute workout and thought I was going to die. Seriously. My thighs burned, my arms and shoulders were singing! Okay, they were screaming, but whatever. While there is no true cardio going on, the ballet moves will challenge muscles you didn't know you had. Within the first five minutes of plies and port de bras, I was sweating up a storm.
My only beef with this particular workout is the ab section. Maybe it's working on the sly, but I just don't feel like I'm getting a whole lot out of it. I don't sweat that too much though, my abs get plenty of working out with the other stuff I do during the course of the week.
Overall, I really dig this workout. I try to do the full workout once a week, and I can already tell a difference in my strength, balance and posture - not to mention my "I WILL finish this" attitude!
I consider myself fairly health savvy. I know that I need to limit fat, carbs and sodium. I know my numbers. I try to be active at least 4 hours a week. I was looking for something to help me monitor my workouts, and was perusing heart rate monitors online when I came across an article about the cardio zone versus the fat burning zone.
Hang on a sec..... WHAT????
Correct me if I'm wrong, but am I not burning fat when I get my heart rate up?
According to what I read, workout intensity can change whether your body is using a higher proportion of fat or calories as fuel. If you work out at a lower intensity, your body uses proportionally more fat; a higher intensity gets your body burning more calories.
Boy howdy, did I get excited! You mean I can work out at a lower intensity and still reap the rewards, instead of busting ass for 40 minutes of heart pumping, sweating like a hog cardio? Sort of, but no. Burning calories at a higher intensity creates a bigger calorie deficit (calories in vs. calories out). And it still burns fat, just not as a primary fuel source. Burning calories, over time, will lead to a bigger long term weight loss. To get the same benefits from a lower intensity workout, you'd have to extend the duration quite a bit. Not that I would mind a longer, less killer workout, but really - who has time for that?
I'm hoping that my regimen is giving me the best of both worlds. It's good to know that the days I do the less intense workouts - still hard, but my heart rate isn't sky high - I'm still benefiting from my efforts.
Let's get one thing straight from the start. This program by itself will not have you dropping pounds.
I'm pretty iffy on yoga workouts. I'm not all that familiar with yoga, and I would generally be doing something a bit more upbeat. Oh, also - I'm not so flexible these days, which is kind of a problem with most yoga programs. This dvd, which is led by Suzanne Deason, was my first foray into yoga. I've had it for a few years, and it's taken me about that long to get into it. Because, to tell ya the truth.... it bored me to tears. If I'm not jumping around and sweating my nuts off, I don't feel like I'm working out. And if I don't feel like I'm working out, I do feel like I'm wasting my time.
Over the last few months, though, I've gained a new appreciation for yoga. You know those nights that you just can't make yourself exercise, but you know you should be doing something? Yoga is a great alternative. This workout is about 45 minutes, and you have the option of choosing your modifications. You can choose one modification from the start menu (for you beginners, like me, a modification is a change to a pose to make it a little easier or more challenging, depending on your level), or you can choose to see all three at once, and you can adjust your modifications as you go through the program.
One thing I have particularly come to love, is that after a stressful day at work, this workout takes my shoulders out of my earlobes. Suzanne walks you through breathing and stretching exercises before getting into the active yoga conditioning. Just working through the first 10 minutes of the workout takes the knots out of my back and has me feeling relaxed. The active yoga conditioning requires a bit of strength, but it's more about balance. Let's be real - had I been attempting yoga for the first time and they told me to do a plank, I'm sure that dvd would have made a great coaster for my wine glass.
In a nutshell, this isn't overly strenuous, and it won't have you shedding pounds in itself, but it is a great way to work on balance, build some strength and work those kinks out of your back and neck. One other plus - if you close your eyes, Suzanne's calming voice and serene music will have you forgetting you are sitting on your living room floor.
