"Saved By The Bell(s)..."

My 90 year-old mother’s motto is “You’re never too old to learn something new!” She plays piano, bridge and card games. She takes water aerobics and rides a recumbent bike. She’s on her computer every day and even has a Facebook page. Open to new experiences, she never gets stale or stuck in her ways. I think she tricks her body into thinking it’s starting over and that’s how she stays young. It’s like that with your workout. If you keep doing the same routine over and over, things stay the same. With that in mind, I decided I needed some new tricks up my sleeve and signed up for a training seminar.
Talk about doing something different! The first instructor had us out in the parking lot carrying sandbags, pulling sleds and yes, pushing cars; his rationale being that intervals of work can beat out rhythmic cardio for fat burning. While I agreed with him in theory, I don’t think you’ll see me doing the Plane Pull, Fridge Carry, or the Anvil Carry and Drag in ESPN’s World’s Strongest Man Competition. However, the other workshops introduced me to some new equipment and a better way to use some others.
I learned about a new variation of the stability ball called the Bosu Ballast Ball. Now if you’ve been in a gym in the last ten years, you’ve definitely seen a stability ball, but the BOSU Ballast Ball is the first new innovation to the original I’ve seen that makes sense. The Ballast Ball has about 3-5 pounds of a grainy sand-like material inside which really challenges the core. The ballast also acts as a stabilizer when the ball is on the ground, so you have more options for the exercises you can do on it. Also, the ballast (sand) is loose and shifts around inside, giving you both visual and audible cues for how to do different exercises You can do all the familiar exercises while sitting, lying and leaning on the balls, but the more you use it, the more the advantages of the sand ballast become apparent. The added weight also allows the Ballast Ball to act somewhat like a medicine ball when you perform swinging and rotational movements. The sand makes it really challenging to try and stabilize your body and forces you to tighten your abdominal and core muscles, and the filling can increase the intensity of an exercise when you shift it around in a circular or wave-like motion. You can actually jerk the ball to make the filling fly to one side, then the other, which forces you to really engage your core muscles (or get thrown off-balance).
I bought one of the balls and have been experimenting with it ever since. Because the ball is stable, you can squat and sit on it without it rolling away. The ball stays in place, adding more variety and stability to my workouts. You can also combine exercises for some great functional training. One move we learned in the workshop (also shown in the video that comes with the ball) involves squatting to the ball, hinging back for a crunch, and standing back up to work the core and lower back. The move really hits deeper core muscles from the crunch to the stand. Unfortunately, I have yet to see one of the Ballast Balls in a gym, but it is available to order (with a training DVD) at either:

http://www.bosu.com/scripts/cgiip.exe/WService=BOSU/itemdetl.html?item=BOSU_Ballast_Pro
or
http://www.power-systems.com/p-3789-bosu-ballast-ball.aspx

In the next workshop, the focus was on something called kettlebells. Kettlebells require you to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, and specifically the core, to contract as a group, building both strength and stability at the same time.
Traditional weights work in just one plane of motion and rely on leverage and static fixed positions, but in daily life our bodies move in three planes of motion. The moment you pick up a kettlebell it triggers instability, which engages all 38-core muscles. When used correctly, kettlebells also engage all four major body systems - Nervous, Cardiovascular, Muscular and Skeletal.
Originally used in Russia, the kettlebell became a tool for strongmen performing feats, The kettelbell's center of gravity is 6-8 inches below the center of your hand. This increases the difficulty and benefit of many of the exercise you do. Kettlebells also offer users a wider range of motion than dumbbells that just sit in the palm of the hand, and they also better simulate the way we carry things in our daily lives. I for one was worn out after the instructor had us doing “pick ups”, “swings”, “push-presses”, and “Turkish get-ups”, along with traditional squats, lunges, and deadlifts (made even more difficult with the bells).
Most gyms have some form of kettlebells available, but you would be wise to spend a session working with a trainer who can teach you how to safely work with kettlebells and show you the various grips and movements. You can also order a set with a training DVD or book at http://www.power-systems.com/s-3-kettlebells.aspx
In the lululemon (I really don't work for them; I just love their philosophy and clothes!) manifesto, they say to “Do One Thing A Day That Scares You”. I guess my mom has taught me the same credo, so I was glad I tried something new. It WAS difficult, and to tell you the truth, the guy making me pull sleds and push cars did kind of scare me. But I ended up really learning and enjoying something different. So, don’t let your fear of the unknown keep you from trying something new in your workout. Who knows, you might actually like it!

"You Can Make It If You Try..."

I’ll admit it. Fitness boot camp classes scare me. For me, watching the workouts brings back bad memories of my lack of prowess in high school gym class. I'm amazed at how Jillian and Bob get the "Biggest Loser" contestants to jump through hoops in their intense boot camp workouts and end up hugging and crying with them. It seems that the staccato commands of boot camp instructors are very motivating to most people, and the fitness challenges usually lead to great results. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss. The fitness boot camp typically mixes traditional body weight exercises with interval and strength training. It can be outdoors, indoors, in a park, at a gym, or even on the beach, but most classes are designed to push participants harder than they would normally push themselves; hence the resemblance to a military boot camp.

The classes are also very efficient; providing a whole body strength and cardio workout in each session. Because the boot camps usually use a combination of physical activities like band training, ball exercises, dumbbells, calisthenics, plyometrics, and resistance training, you can burn more calories than a traditional run on a treadmill, giving you quicker results. Workouts that provide multiple benefits are very appealing because of both the time and economic limitations many of us face these days.
Also, the camaraderie of working with a group provides a common goal and built-in motivation. According to Tom Rayhill, a boot camp instructor in Florida, the idea beind the boot camp philosophy is that our nature is to challenge ourselves against others. "Not everybody is as athletically inclined,” he says, “but by hanging out with those more driven people, you're naturally going to want to do better".
Many gyms, such as Lifetime Fitness, offer the boot camps as one of their team training components. Because the classes are progressive, participants are able to build on each level of work in the class. I've watched the participants run up and down stairs, crawl across the gym floor, skate on towels and squat against walls. Laura, Lifetime's West County Group Fitness director, puts the class through some tough stuff, but they all seem to love it! The team atmosphere and convenience of having the boot camp at your gym is very appealing.If you're a member of Lifetime, check with the Team Training desk for the next session. The YMCA and other gyms also offer variety of boot camp classes for most levels. But even if you don’t belong to a gym, there are many specialty boot camps offered by individual instructors.
Because I live in St. Louis, the programs listed are local, but you can check online for fitness boot camps in your area. Locally,some of the programs, like Best Body Boot Camp, meet at different parks and other outdoor facilities in St. Louis’s West County area: www.bestbodycpt.com/bootcamp.html
If you want an extremely challenging workout, try Crossfit St. Louis in the Hanley industrial area: www.CrossFitstlouis.com
The staff at lululemon athletica (see "Feelin' Groovy" post) in the Central West End (St. Louis) highly recommended the following instructors and their boot camps. Check their listings: www.lululemon.com/stlouis/stlouis/community.
Paige Dustmann offers Sleek Boot Camp with early morning workouts in Forest Park in St. Louis and Long Acre Park in Fairview Heights, Illinois: www.sleekbootcamp.com
Tisha Schurk, a personal trainer from Sante Fitness at the Chase Park Plaza, is offering two new “camps”. The “Beach Booty Bootcamp”; an eight week outdoor program that meets on Wednesday evenings and a men’s “No Pain, No Gain” six week boot camp. You can register at the Santé Fitness desk (314-633-3020) or email tschurk@chaseparkplaza.com.
Also, both Monica Koche, monica.koche@sbcglobal.net and Jaque Albus, jalbus@gmail.com are lululemon “ambassadors” along with Tischa.
Another option is Adventure Boot Camps with locations nationally and worldwide. Click on http://www.bootcampfinder.com/graduates.html for locations and schedules in your area.
Even for us gym class flunkies, a fitness boot camp might be just what we need to take our workout up a couple notches!

Feelin' Groovy...

In all the years I’ve been working out, I’ve gone through an evolution in workout wear. From baggy t-shirts and leggings to leotards and tights to Lycra tops and pants, I like working out in clothes that feel good. I also reasoned, “I’m just sweating, so why do I need to buy ‘good’ outfits?” So, for years I have scoured the active wear aisles of many a TJ Maxx, Marshall’s and Macy’s (with my 15% off coupon, of course), in search of comfy, cute and long-lasting gear. Never mind that I spend a good portion of my day in these togs, from the gym to grocery, or that I regularly throw out pieces that have too quickly lost their luster. But I was in denial. I refused to admit that I deserved better.
I’d heard about lululemon from friends in other parts of the country. My son’s girlfriend in Chicago told me how much she loved the clothes; how well they fit and how long they lasted, but I still didn’t get it. Then, during a family visit to Chicago, they took me into the store. It was like an intervention! I saw the clothes, tried them on, loved the feel, loved the fit and loved the concept. “You deserve this,” they said, and I agreed. I got my first pair of Groove pants (one of their best pieces) and never looked back. But it’s not just the great clothing that got me; it’s the company’s philosophy that’s equally cool.
lululemon athletica stores have been open since 2000. At the time, cotton was the fabric for most yoga clothing and company founder Chip Wilson, whose passion was technical athletic fabrics, started a design studio. To pay rent, they had yoga classes at night. They sold Chip’s clothing and rated the fabric performance based on feedback from yoga instructors. They now use fabrics that are all moisture wicking. They keep you cooler during your workout and warmer afterwards.
According to their web site, “The idea was to have the store be a community hub where people could learn and discuss the physical aspects of healthy living from yoga and diet to running and cycling as well as the mental aspects of living a powerful life of possibilities.” This philosophy continues in all of their stores with locations worldwide. The company manifesto (which is also printed on their awesome bags) encourages actions like:

“A daily hit of athletic-induced endorphins gives you the power to make better decisions, helps you be at peace with yourself, and offsets stress.”

“Do one thing a day that scares you.”

“SWEAT once a day to regenerate your skin.”

The stores combine the retail sales of their clothing with community run clubs, hip hop, boot camp and aerobic classes and free yoga classes on Saturday mornings.
My daughter was hooked too. After the educator (they are not called salespeople) brought her the signature “Ta Ta Tamer” (so named because it really does “tame” them), and then had her jump rope in the dressing room to see the benefits, she was a believer. Other stores let you jump on mini-trampolines, but both let you see first-hand how well it works.
When we returned to St. Louis, we found the lululemon store in the Central West End and my daughter started going to the Saturday yoga classes. Now we are all Facebook friends with the store and I’ve gone to the yoga classes, too. A relaxing class and shopping at the same time? It’s heaven! They even have great stuff for guys. (I want to steal the Pacific Beach Hoodie from my son) My husband knows exactly what to buy me for birthdays and special occasions. (I love my Valentine's Day gift!) And, you can call me shallow if you want, but what I really love is the fact that my butt actually looks good in their pants!!!
www.lululemon.com

Jump and Jive.....

By nature, I’m a creature of habit. I like knowing what’s next and I tend to frequent stores, restaurants and places with familiar menus, aisles and people. That being said, I force myself to step outside of my comfort zone, and it’s during those “pushes” that I have found some of my favorites in life.
It’s the same with your exercise routine. It’s easy to fall back on what has worked for you in the past, but if you’re not seeing the results you once saw or you’re just bored with the same pattern, check out some different ways to get moving. Many gyms offer a variety of classes and you can usually check out the group fitness schedules online, but sometimes it’s fun to “think outside the gym” and explore other options. So, I did exactly that and discovered a couple of workouts that made me feel like a kid again.
If you grew up with a trampoline in your backyard (My kids are still mad at me because I wouldn’t let them have one) or jumped on one in your gymnastics class, you remember the sheer joy of “flying” with your whole body buoyant and breathless with each bounce. Indoor trampoline facilities are popping up all around the country and they offer jumping classes, open jumping and even corporate team events. Research has shown that jumping strengthens every muscle in your body, but is easy on your knees, back and ankles. At Sky Zone, a St. Louis indoor jumping facility, they offer SkyRobics (their trademark classes), low impact classes that combine aerobics, running, and jumping. Rebounding, or jumping, for 10 minutes on the trampoline is equal to 30 minutes of jogging without the stress on your body. My daughter and I tried the workout (including jumping, running on the trampoline called “rouncing”, and throwing a weighted ball) and we had a blast but it wiped us out!
Even if you don’t have a facility like SkyZone in your area, a backyard trampoline or mini trampoline (about 3 feet in diameter and 9 inches high) can work for you at home. Rebounding has been shown to improve blood pressure, circulation, and coordination while stimulating metabolism. Plus, it’s really FUN!!
If you were a kid in the early 60s, you probably remember growing up with the Wham-O Hula Hoop! Many hours were spent on playgrounds, in backyards and at basement parties trying to keep the plastic rings turning. The fad lost momentum but has recently re-emerged as a fitness craze. According to the web site hooping.org, the band The String Cheese Incident deserves some credit for kicking off the second revolution of hooping. They have been known to toss hoops into the audience during shows starting in the mid-90s and apparently their fans spread the word. Hooping began showing up at underground dance community events and raves.
Today it has re-emerged as a popular new fitness trend and provides an alternative cardio and core strengthening workout. Hooping uses a larger and heavier hoop than the hula hoop you remember as a child. Because the hoop is bigger and heavier, the rotation is slow enough that even clumsy amateurs can keep the hoop going. At the Healthy Kids Fair hosted by Michelle Obama, the First lady actually twirled her hoop 142 times. My record doesn’t come near that, but I try to swivel my Toys r Us hoop when I’m working out at home, and I can sometimes really rack up the spins on Wii Fit. I figure once I order the heavy hoop, I’ll look like a pro. You can compare hoops by checking out the LA Times review by Roy Wallack at http://www.latimes.com/features/health/fitness/la-he-gear23-2009feb23,0,420871.story
Actual hooping classes are popular on both the East and West coast, but if you can't find a hooping class near you, instructional DVDs about hooping can show you the basics of how to use these larger (35-40 inch plus diameter) hoops to become fit. Click on
http://www.hooping.org/archives/000863.html for a review of several different hooping DVDs.
So even if you can't make time for the gym, pull out your jump rope or add a few of these new “toys and games” to your routine.

All In My Grill...

One kitchen appliance I absolutely cannot live without (besides my coffeemaker) is my George Foreman Grill. His “lean, mean, fat-reducing grilling machine” has helped me cook up more quick meals than I can count. So I was surprised to find out that not everyone uses the grill like I do. In fact, most of my friends thought it was just something to give to kids going off to college so they could burn up their dorm rooms when they missed dinner in the residence hall.
I never even had a Foreman grill in college. In fact, George Foreman didn’t become the heavyweight champ until a few years after my freshman year (and by the way, his fight with Joe Frazier took place in January of 1973). I bought the grill a few years after I got married and have pretty much used the same one ever since.
I love the flavor of grilled foods and, since the weather where I live is not conducive to year-round outdoor cooking, I was thrilled to find something so simple and quick. I’ve used grill trays on cook tops that didn’t get hot enough and were hard to clean. I’ve bought broiler pans and grill skillets, but nothing works as well as the Foreman. The “Lean, Mean….Cookbook”, lists the secrets behind the grill as:
-The unique design that let’s fat drip away from the food as it grills.
-The nonstick coating on the grill plates. No additional oil or butter is needed and clean up is easy.
-The heating elements cook BOTH sides of your food at once so the food cooks quickly.
It’s a dieter’s best friend because you can cook your proteins, vegetables, and even fruits using little or no fat or sauce. Foods can be seasoned with light marinades and/or rubs and the fat falls into a drip tray that comes with the grill.
My grill is so old they don’t even make the model anymore, but they currently make quite a few different models ranging in surface size from 36 sq. inches all the way up to 240 sq. inches. Depending on the features that you want: removable grill trays, floating hinges (for thick cuts of meat), digital temperature readouts, griddle plates, waffle plates and more, there’s a grill for every budget and family size.
I normally use very lean cuts of meat, poultry and fish, brush each side LIGHTLY with oil (about 1T vegetable or olive oil for 3-4 servings) and use a variety of rubs (found pretty much at any grocery store) before I put them on the grill. You might have to try a few different ones before you find what you like, but most of the people who work behind the meat and fish counters usually can give you some suggestions.
My “go to” marinade is pure orange juice, low sodium teriyaki sauce, and a good quality Italian dressing: about 1 cup of juice, ½ cup of dressing, and 2 -3T teriyaki sauce to ¾-1 pound of meat, poultry or fish. The cookbook comes with marinade recipes and you can log on to their web site for more ideas.
http://www.georgeforemancooking.com/default.aspx
So instead of that fast food, frozen microwave stuff, or processed meal from the grocery store, save the calories and fat by preparing and grilling your dinner in less time than it takes to “nuke” and open your packaged McDinner. Foreman Grills, they’re not just for college anymore!

"I Like Bread and Butter...

When I go to diet heaven, I will sit at a table filled with dark rye, foccacia, cibbata, sourdough, biscuits and lavosh complemented by flavored oils and fresh sweet cream butter, eating my fill of all. But, until the day that white flour, heavy cream, and lard can actually help me lose and maintain my weight, it’s not gonna happen! So, to satisfy my doughy addiction, I’ve found a few substitutes that do the trick and keep me from succumbing to a breadbasket binge!
One of my recent discoveries is a product called Arnold’s Select Sandwich Thins, or Flats. Turkey sandwiches, burgers, even sliced veggies are perfect on this little gem. The concept is genius, yet simple. Basically, they took half of a bun and sliced it into two halves! We feel like we’re getting the whole thing because we can open it into two slices, but it’s still only around half the calories. They come in whole grain white, wheat, and multi–grain flavors, and at only 100 calories, 1g of fat, and 22g carb, they pack 5g of fiber and 4g of protein. (AND they taste really good!)
But even before the Thins came on the market, I was indulging my fix with the perfect accompaniment to any filling, the English muffin; specifically Thomas’s. At 120 calories for a whole muffin, I used to cover a half with chopped tomatoes or marinara, basil, and shredded mozzarella for a faux pizza that made an appetizing 100 calorie snack. I like the taste of the new 100 calorie muffins with 1g fat, 24g carb, 5g fiber and 4g protein and the light, multi-grain variety with the same calories, fat and carbs, but 8g fiber and 6g protein. The original is slightly higher in calories (120) and carbs (25), but still a good option when you just have to have the comforting smell of baking bread (even if it is only in your toaster oven).
As far as I’m concerned, pretty much any food tastes good wrapped in a tortilla. Unfortunately, many of the packaged wraps and tortillas are high in calories, carbs, and fat, with some even made with lard. Consequently, while the fillings I ate were good for me, the “wrapping” negated the healthful benefits. So when I read about La Tortilla Factory low-carb tortilla wraps (50 calories, 10g carb, 0g fat, 6g fiber and 5g protein) on HungryGirl.com, I had to try them. From scrambled egg white wraps with vegetables, to turkey and avocado lunches, they satisfy and actually enhance my healthful habits. I’ve also used them as a substitute in recipes from chicken enchiladas to lasagna. I substituted the garlic and herb tortillas for the noodles and layered the ground turkey, sauce and low fat cheese. Even my family liked the results.
You can even log on to each company’s website for nutritional information and recipe ideas.
http://arnold.bimbobakeriesusa.com/
http://www.latortillafactory.com
http://thomas.gwbakeries.com/
So, although you need to say no to the breadbasket on your table (at home or in a restaurant), you can still indulge your taste for dense, chewy bites and not sabotage your weight loss and fitness goals!

Let's Get It Started...

Congratulations!!! You made it to the gym or got on your elliptical! You did the obligatory 10 minutes, then 15, then 20. Now you want a little more. (But first you have to get those kids who are out of school for a snow day off of your machines, and tell that lady who has just been sitting on the stationary bike to either start pedaling or let you use it!) Then, start by adding 20 second spurts of intensity to your cardio. Keep a steady pace for about 1:40 and pump it up for 20 seconds. Keep repeating for 10,15, or 20 minutes and work the last 5-10 minutes at a more steady pace if it’s too difficult.
If you’re ready to add some weight training, try a full body workout and opt for two times a week at the beginning. On Day 1, work with heavier weights and just do 8-10 reps each set. On day 2, go lighter, but do 15-20 reps each set. Switch up the heavy day workout and the light day workout the following week.
Day 1
3 sets each-8-10 reps-heavy weight. Next week switch to 15-20 reps, lighter weight
Chest Press-Flat
Bicep curl
Lat Pulldowns
Tricep Lying Skullcrusher
Overhead Shoulder Press
Squats
Calf Raise
Abdominals- 2 sets each –20 reps
Decline bench crunch
Torso Twist

Day 2
3 sets each-15-20 reps- lighter weight. Next week switch to 8-10 reps heavy weight
Incline Chest Flyes
Hammer Bicep Curls
Low Back Rows
Forward Lunges
Side Shoulder Raises
Tricep Kickbacks
Bent Knee Deadlifts
Abdominals- 3 sets–20 reps
Hanging leg raises/or Roman Chair
Weighted Side Bends
When I say heavy weight, I mean heavy for YOU. Don’t pick up a 65 pound dumbbell and expect to do bicep curls if you haven’t worked out with weights in six months (or ever). Choose a weight that becomes difficult by the 6th-8th rep. When you are working with light weight, you should be able to do about 10-12 reps easily, but still be able to complete at least 15 or more.
Working with short rests between sets, you can finish the weight workout in about 30-40 minutes, so combined with your new cardio sprints, you should be out of the gym in about an hour. If you have time for a third day in the gym, use that for a steady 30-60 minute cardio workout and a few sets of abdominal exercises. Try to stick with this for at least 4-6 weeks to actually see some results.
Accomplish this and you will have made it to February or March STILL in the gym. (And the good news is you won’t have to fight to get on a cardio machine by then!) At that point, you might want to mix things up. Maybe isolate your upper and lower body workouts, or work each individual body part on separate days. Maybe hire a trainer, or get a subscription to a fitness magazine, but that can be your REWARD for working through this initial plan (That, and how great you look in your jeans!!).