Sassy Sexy Shapely

  I recently bought P90X, trainer Tony Horton’s set of extreme workouts.  I’d been thinking about it for over a year now and finally broke down and got it.  I also invested in the optional pull-up bar, which my wonderful BF assembled and installed for me this past weekend.  In case you’re wondering, it easily fits in any doorway and is removable.

I’m holding off on beginning the full-fledged program.  I have some stuff coming up in the next month or so that will keep me from doing it consistently.  I plan to begin the program in September.  In the meantime, though, I’ve tried the CardioX workout and will sample the other ones soon. I’ve also been doing a couple of pull-ups a day, just to get started.  Although my arms are getting stronger, my upper body has never been a powerhouse.  I can do one decent underhanded pull-up and manage a little bit of lift on the other styles, but that’s about it.  Still, the fact that I even have a pull-up bar in my place is pretty extraordinary, considering the non-athletic person I used to be.

In addition to the standard pull-ups, I’ve done a few leg exercises, too.  Every little bit helps, and every time you change up the way you use your muscles, it’s good.

 It has been an exciting week of firsts!  Earlier in the week, I had my first gourmet raw meal at a raw only restaurant.  The other night, I attended my first Muay Thai class.  Bonus: the class was FREE!  Hooray!!

“Muay Thai—or Thai Boxing—was born on the battlefields of the 15th century, during the legendary clashes between Thai (or Siamese) armies and their bitter rivals, the Burmese. Trained in the weapons-based fighting method known as Krabi Krabong, these early Thai soldiers also became famous for their toughness in close-quarters weaponless combat, where legs, knees, elbows and hands took the place of swords and sticks. This type of weaponless fighting became Muay Thai, known as the ‘Science of Eight Limbs.’ ”

I was introduced to Muay Thai in an article in a fitness magazine over a year ago and was delighted to discover that my city had a studio that offered a free introductory class.  It took me way too long to get around to taking the class, but I finally did.  It TOTALLY rocked!  It was a fantastic workout, tough but oddly energizing at the same time.  What made it even more fun was that my BF’s brother’s new GF took the class with me, and my BF’s brother stopped by, managing to take the ”action shot” accompanying this post.  There’s proof!

After we removed our shoes and socks, we started the kickboxing workout by lining up in the gym, facing our instructor, who bowed to us.  We bowed back, and then we warmed up by skipping rope.  Yikes!  It was *intense* from the get-go.  Next, we partnered up, two on a punching bag, and alternated punching and kicking combinations.  One of the routines was a front kick/3 punch combo… then a repeating roundhouse kick with one leg… then alternating punches where the left punch would increase from one punch to 5 punches and count down again. It was different every time, which I imagine would keep the training from getting stale.  Plus, because we switched off with our partners, it was intervals at their finest!  We ended the class with 50 squats, 45 seconds of mountain climbers, 45 seconds of up-and-downs, 45 seconds of modified V crunches, and finally two sets of 10 leg lifts.  Cool-down consisted of a few standard stretches.

The up-and-downs were the hardest for me.  That’s where you repeatedly go from a push-up position to a plank position on your elbows and back again.  The instructor said I could do it with my knees bent, but I refused.  I do 20 straight-leg push-ups consecutively; no way I’m doing the “girl” version now!  It was challenging, though, partly because of balancing as a I moved between positions.  Eventually my ab muscles started to complain, but I kept at it for the entire 45 seconds!

This class was a huge morale booster, not only due to the endorphin rush.  Even having done my daily workout of 15 sets of stairs, 1st thru 4th, I still had plenty of energy and stamina to get through a high intensity class.  I am in good shape!  I focus on my flaws so much that I often don’t realize how far I’ve come.  Testing myself physically in a whole new way not only reinvigorates me; it gives me a tangible demonstration of my conditioning… and it’s not half bad.  Woohoo!!  I am so happy that my hard work is paying off!  J

Today was my most intense work day ever.  In fact, this has been my most intense work week ever.  Yowsa!  It’s been great - very educational - but extremely draining.  I am literally beat.  In fact, it’s been so busy that I haven’t been able to do my stairs for the last two days.  I did, however, do the Gazelle for 30 minutes last night along with 20 straight-leg push-ups.  I did the push-ups using a balance disc under each arm for 10 each.

Tonight I plan to do the Gazelle for 60 minutes.  I’m not sure how much of a workout I’m really getting with it.  It’s a different kind of exercise from the stairs.  At least it’s something, though.  I think it’s really important to have alternatives.  If you can’t do one thing, you can do another or another or another.  It’s a way to build in success. 

Well, tomorrow’s Friday, and I’m looking forward to seeing my BF who’s been away working for a few days.  It’ll be good feel his arms around me again and enjoy some party time with our friends. 

Now… off to the Gazelle!

Today I did my 15 sets of stairs, first thru fourth, two at a time and finished my workout with three sets of 10 each decline push-ups.  I positioned my feet two steps up and muscled my way through to the sound of Sweet’s “Fox on the Run” on my iPod.  By the time I finished that third set, I was beat.  I’ve been doing between 16 and 20 of straight-leg push-ups three to four times a week, but the decline ones are tougher.  It felt great when I was done, though.  I was energized and still able to do another quick six with my BF when I got home.  We’ve been doing five or six together a couple of times a week, breaking him into it slowly.  We’ve also brought his glider over to my place so we can work out together.  It’s cool!

My new mantra is “Don’t recline: Decline!”

Warmer, more pleasant weather is chasing the winter doldrums away, and the time is ripe for exercising outdoors. 

Build your own invigorating back-to-nature workout by combining these elements according to your time and energy constraints, or follow the detailed plan at MSNBC’s FitList. 

• Warm up
• Jack squats
• Push-up combo
• Jumping jacks or jump rope
• Walking lunges
• Planks
• Mountain climbers
• Standing side crunches
• Jogging, running, jumping jacks or jump rope
• Sitting V-crunches
• One-leg squats with forward reach
• Power walking, jogging, running, jumping jacks or jump rope
• Cool down

I’ve mentioned before how important exercise is for a healthy body.  So often, we think of it only in terms of being firm and toned, but there’s so much it does internally to improve our body’s functioning, keeping us living high-quality lives now and in our later years.

This is borne out by yet another study, which reveals that being moderately fit cuts stroke risk in both men and women.

The University of South Carolina’s Prevention Research Center in Columbia has released results of research on more than 61,000 adults at the Cooper Aerobics Center in Dallas. After taking a treadmill test, the participants periodically answered health surveys.  While participants were mostly white, well-educated and middle-income or higher, there was an unusually high proportion of women included; about a quarter of the participants were female.

Stroke is the third leading cause of death in the U.S., and up to now, most of the research on it focused on men.  But there’s good news for both genders.

“Being merely moderately fit — walking briskly half an hour a day — can lower the risk of having a stroke.”

“The study found that men in the most fit group had a 40 percent lower risk of stroke than the least fit men. The most fit women had a 43 percent reduction in their risk of stroke compared with women in the least fit group.”

“For moderate levels of fitness, the risk reduction ranged from 15 to 30 percent for men and 23 to 57 percent in women.”

We frequently create roadblocks to exercise by thinking that we don’t have enough time or money to do it any meaningful way.  This study shows that we can achieve significant health benefits just by walking at a brisk pace for about 30 minutes five days a week.  That’s not a lot of time, and walking doesn’t require any special equipment either, just a good pair of tennis shoes. 

The next time you start to talk yourself out of exercising, remember that even a little bit helps.

Yay! I’m doing it right!

According to Real Simple magazine, “To maintain your muscles, aim for 20 minutes of strength-training exercises two to three times a week — with at least one day off in between workouts so your muscles have time to rest, recover, and grow.“  Twice a week, I do two to three sets of 12 multi-muscle exercises, using 8-pound weights. According to the quote above, I’m on the right track for maintaining my muscle tone.

Well, sort of…

The article goes on to list seven exercises that work most of the major muscles in the body. Of those, only two are part of the Denise Austin group that I use: the squats and the kick-backs. I’m not too worried, though. I think I cover the necessary muscles with Denise’s exercises, just slightly differently. Plus, on Prevention’s website, there are several Denise Austin routines that cover the exercises described in the article.

The good news is that it doesn’t take a lot of time or money to keep your muscles toned. Twenty minutes twice a week and a set of hand weights will get you there!

Exercise is an important component of my lifestyle change, and it has been from the beginning.  My routine has changed over the years.  Right now, I do two days of weights and five days of cardio.

My weight routine is simple and efficient.  It’s two Denise Austin workouts combined: the Triple-Duty Workout and the Superfast Body Blast.  I do two to three sets of each exercise, 12 counts each, using 8-pound weights.  I typically do these workouts at home in the morning on Mondays and Wednesdays.  Getting my first workout in on a Monday is a great way to start the week off right.

As I mentioned in a previous post, I use a stability ball as my office chair, and I love it. Since I brought my first ball into work, I’ve received mixed reactions from my employers. My current boss is surprisingly delighted by the ball. Her appreciation is unique. In most cases, my ball has been tolerated at best, regarded as one more example of my charming nuttiness. I’ve used a stability ball as an office chair for a few years now, and it never fails to create a stir.Why, you ask, do I sit on a ball? If you’ve been reading this blog, you know that since beginning my lifestyle change five years ago, I’ve been mindful of fitness, teaching myself as much as possible about how to get in - and stay in - shape. Sitting on a stability ball not only enhances your posture. (It’s hard to slouch while on the ball!) It also builds core strength and balance. Another plus: the ball with a set of weights nearby means an impromptu, muscle-toning workout can be had at any time of the day.

One thing my lifestyle change has taught me: expect the unexpected. I’m a planner, so it used to really throw me off when my plans went up in an unanticipated puff of smoke. I would think I was going to dinner at home at 5 p.m. and would eat accordingly. Then something would happen, and I’d be eating at 7 p.m. at a restaurant. Sudden shifts like that could really derail my diet and exercise goals.

Knowing what I know now, I plan for the unplanned. Here’s what I do.

KEEP EXTRA BOTTLES OF WATER IN THE CAR.  I live in the Western U.S. where dehydration can happen very easily. Especially in the summer, having water with you is a must. Also, we frequently confuse thirst with hunger. Drinking a bottle of water when you think you’re hungry can keep you from making an ill-advised stop at the drive-thru.

CARRY VITAMINS IN MY PURSE.  I eat a fair amount of fruits, vegetables, and whole grains, but I know I don’t always get the nutrients I need. So taking a multi-vitamin is really important. I don’t usually eat breakfast at home where my bottle of vitamins sits in the medicine cabinet. Since most vitamins are best taken with food, I tuck three or four tablets in a tiny Ziploc bag my purse so I can take one wherever I’m at when I eat.

ALWAYS CARRY NUTRITION BARS OR ANOTHER PORTABLE LOW-CALORIE FOOD IN MY PURSE.  This is absolutely critical for me! I am prone to drops in blood sugar and nausea if I get too hungry, so I need to eat when my body tells me so. I don’t do well with waiting. And, if I have to wait, I end up overeating by the time I sit down to my meal… a sure-fire way to ruin my calorie count for the day. So, I always have a Z-Bar, an apple, or some grape tomatoes with me to take the edge off and stay on track.

KEEP HAND WEIGHTS IN MY CAR. I regularly bring 8-pound hand weights with me when I travel. This allows me to do an impromptu workout when I’m on the road or even hanging out at someone’s house. Combining simple moves like lunges and squats with the weights keeps me toned even when I can’t get to the gym or do an exercise DVD at home.

What do you do to stay on track when the unexpected strikes?