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Easing Into Working Out In The New Year

5 Jan

It is SO much easier getting out of a workout routine than it is to get back in one! I have spent the past 3 weeks eating and drinking like the world was soon to face a famine. Along with eating enough calories to fuel 3 Olympic athletes during intense training, I managed to take only two walks- I might even have to re name the walks strolls. I WAS SO LAZY

Hope these recommendations will help you get motivated like they help me! Remember to start slow and work your way into the more challenging exercises!

- Some great FREE IPhone Aps that make it easy to mix it up in the gym

Nike Ap – some great cardio interval workouts

Run Keeper: This ap is fabulous. It keeps track of distance, route and even helps you keep a pace you set, can tap into your iTunes play list!

- One of my favorite videos: Jillian Michaels, 30 Day Shred for only $6.99!!

- Workout videos that make me want to die in a good way : The insanity DVDs , these are pretty pricey, so I would look for them used or borrow/ split with a friend to see how you like them!

Also love this arm workout and the some of the other free workouts from fitness.com

Found this image on pinterest and had to share!

How do you get motivated to get back on the fitness train?

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Barriers to Exercise

28 Apr

Let’s talk about barriers to exercise.  I could name a few: weather, fatigue, work schedules, boredom, the Royal Wedding, a strong compelling need to scrub the toilets rather than go to the gym…I could go on.

The point is that we all have barriers.

My other point is that we are the only ones that can help ourselves.  You are in charge of your fitness level.  Yes, I said it.  Take that.

The key is to recognize what our own personal barriers to exercise are and squash them before they have a chance to ruin our exercise flow.

Here are some pointers to kick common barriers to the curb.

1.  If time is an issue:  Do short bouts of exercise.  The Surgeon General recommends at least 150 minutes of moderate-intensity physical activity per week.  But this can be spread out by doing 10 minute bouts.  Try it.  A little exercise is better than no exercise.

2.  If energy is your problem: Try exercising in the morning when your day has not stolen your energy yet.  Exercise is what ultimately helps us have more energy, so force yourself to get going.  Once you start to run or do an exercise video, you are likely to finish.  You can’t finish what you don’t start.  As you have probably heard before, putting on your tennis shoes is one of the hardest parts of exercise.  Unless you are doing yoga.

3.  If boredom stops you short:  Plan to exercise with a friend.  Try activities that you love like hiking, tennis or basketball.  The key is that you are moving.  Also, switch things up!  You don’t eat the same foods every day, that would be boring and just no way to live.  So why would you do the same with your exercise routine?

Good luck with your exercise endeavors!

Just for fun, what is your favorite excuse not to exercise?

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Train for a Race!

15 Apr

Thinking about running a race?  Thinking about thinking about running a race?

Whether you have been running a while or you have only ran when being chased, there are great plans to help get you started.

Before college, all I did in the running arena was run a mile every day before cheerleading practice.  At the time, I would have rather had my teeth knocked out than run a mile.  Then college came along with all you can eat dining halls, partying, (I mean studying) and the infamous freshman 15 (or 20, what’s in a number?).  From there, the whole rigmarole between diet, exercise and life began.  I began running freshman year and have dabbled in it since.  I have ran a few races and while I can say I might never (never say never, right?) run another marathon, I believe that a half marathon is a great distance for all levels of runners.

Running is a great source of joy and confidence for me.  Nothing beats how I feel after a great run.  Completing a race is such a rush and I encourage you to consider running races of any kind.

Having a training plan is a great way to keep track of your progress and stay motivated, no matter the distance you would like to run.
Here are some helpful resources from experienced, veteran runners to get you started on a training plan:

Hal Higdon, a very accomplished runner, has a great site with great resources on running all lengths of races for all levels.  This site also provides helpful articles on other aspects of training such as stretching, diet, motivation, etc.  I followed his novice plan to train for my first half marathon.

Jeff Galloway also has a site with similar training plans.  He has training groups across the country.  This site highlights many running injuries as well.  We own Marathon: You Can Do It, by Jeff and it is a great resource.

The magazine, Runner’s World also provides fantastic content on all subjects of running.  Their website is like a mecca for everything running.

Everyone is different when it comes to training and what works best.  Whatever distance or training plan you pursue, I caution you to be careful of overtraining, as this can lead to overuse injuries and ultimately termination of training due to being burnt out or injuries that hinder one from running.  Listen to your body, it knows best.  Do your research.  Be consistent, wear proper fitting shoes, take time to rest, eat foods for refueling your body and drink plenty of water all the time.

Good Luck!

Disclaimer:  I have a Masters Degree in Health and Exercise Science and I am ACSM Clinical Exercise Specialist Certified.  However, always consult a qualified medical professional before beginning any exercise program, especially if you are new to exercise.

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Back on the Wagon

25 Mar

A couple weeks ago, I decided (again) to start regularly exercising.  I feel like I follow the same patterns every year: workout religiously during certain months and fail miserably at it during others.  I’m sure our health and bodies would prefer a little consistency from time to time.  So, I’m back on the exercise wagon and I will tell you why.

Sometimes, I feel a little like Jillian Michaels and Paula Deen.  (Please don’t think I’ve fallen off my rocker)  I am happiest when I feel like I am being both.  Paula: indulging in unhealthy foods (in moderation of course, a stick of butter here, a stick of butter there) and Jillian: exercising regularly, (definitely not as hard core) but so that I feel good about myself.  The key for me is to find a balance between my Paula and Jillian characteristics.

Photo from eonline.com

 

BUT sometimes, Paula, even in her fabulous-ness, gets the best of me.  Therein lies the problem.

Photo from pauladeenhome.com

Hopefully we all can relate a bit to being torn between what we know we should do for our health and what we would actually like to do, which is sit on the couch and eat lots of these.  If you don’t have this issue, then  pat yourself on the back!  But if you do have this issue, pat yourself on the back!  We are human, we slip up from time to time.

We all have to find out what works best for us in terms of exercise and diet.  We are all different and it will probably take many trials and errors to figure out your personal system.

Through trial and error, I have found out what works best for me.  Here is what I like to do:

1.  Run three times a week

2.  Strength train two times a week (Not on the same days that I run)

3.  Attend the core crunch class on base  (It’s killer :) )

4.  Take Saturday and Sunday off.

5.  Take my dog for a walk Everyday.  If I learned anything in graduate school, it is to keep moving!  Sedentary lifestyles lead to no good.  (Exaggeration alert: I definitely learned way more than that in graduate school).  But with that being said, I try not to let a day pass where I don’t take my pup out for a walk.  This benefits both of us!

Once you figure out what works for you, run with it (no pun intended) and never look back!  (Or Paula might catch up with you ;) )

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Fitness Friday: Tank Top Toned

18 Mar

I realized in the core class I took today (a 30 minute class working solely core) that I have no upper body strength. Why in a core class would I notice my arms have as much muscle power as wet noodles? Two words: The plank. The plank is a good, full body workout, the thing is, I should not have as much trouble holding up my own body weight!

I was inspired post-class to find an arm targeted workout. When I head to the gym, I have a detailed workout plan before I go. This helps me make the most out of the time; if I put an hour aside to workout, by golly I am going to get a GOOD workout in that hour! Monday, Wednesday, and Friday I try to take a 30 minute core class, so that gives me 30 more minutes to sneak in another form of exercise.

This is a “love your arms” workout and it took me about 30 minutes to complete!

The advanced moves in this set are my favorite, because you can work in another muscle group as you tone your arms: your legs! I am all about getting the most bang for my buck while working out, so these moves are the ones I tend to focus on.

There are some more great arm toning exercise ideas here and here. What is your favorite arm toning exercise?

Working towards getting Jessica Biel's or Cameron's tank top toned arms!

Fitness Friday

4 Mar

I often have a hard time getting motivated to work out. I always feel so good afterwards and I know all the great things it can do for my health and well-being; but I still find myself making excuses! I need to clean, I should start dinner, there is some cheese in the fridge that needs to be eaten.. my excuse list is quite ridiculous! In order to keep things fun and interesting (and hopefully keep me motivated), I like to try different workouts and routines. Yesterday, I decided to try this workout*. It consists of 7 quick and adaptable moves. It requires little equipment; which is great because I definitely do not have a complete home gym! I was able to modify the routine and do it in my backyard -huge plus since it has been sunny and in the mid 60s here!

Image from http://www.womenshealthmag.com

I found their Set and Rep instructions to be confusing, so here is how I did the moves:

I did 12 reps of each move (i.e 12 pushups) and moved onto the next move. I repeated this process three times (In the end I did every move three separate times). The workout took me a little over 30 minutes. Equipment needed: Hand weights, and some sort of step.

Move 1: Front Squat and push press combo.
I used 8 lb hand weights instead of a bar in this move. Be sure to focus on keeping your knees in line with your ankles when you squat!

Move 2: Step up with weights.
I used a small stone wall in my back yard as a step. You can also use a curb or a step on your stairs – just make sure whatever you use is sturdy!

Move 3: One point dumbbell Row.
I liked this move, I can feel it today!

Move 4: Single dumbbell overhead squat.
I did not feel comfortable doing this move,it felt awkward to me and found it similar to move 1, so I replaced it with a front lung and a bicep curl. Start with feet together with both dumbbells in hand, lunge forward with your right foot, being careful to keep your front knee in line with your ankle, then curl arms up with dumbbells, use your front leg to push-off and return to  standing position feet together, repeat move with opposite leg. Alternate legs until you have completed 12 lunges.

Move 5: T-Pushups
Man an I feeling these today (in my abs and arms)!

Move 6: Prone Jacknife.
My exercise ball has a slow leak, so I replaced this move with a 45 second Plank

Move 7: Reverse Woodchop
I used a dumbbell instead of a weighted ball in this exercise

Overall, I liked this routine and will be doing it again! They call it a “super tough workout” (I definitely found it challenging but would not have called it super tough). If I can do it, so can you! Happy working out!

*This post is in no way affiliated with Women’s Health Magazine, nor am I a fitness professional. This is strictly my opinion and review of this particular workout! Thanks!

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The Best Workout Gear

23 Feb

If you are like me, a good pair of running shorts or tank top is about as necessary as my coffee in the morning. There is much to say about a well fitted, comfy, slippage-free, sweat wicking article of workout gear.  Here are some favorites.

My friend in Kingsville introduced me to Lululemon and I fell in love.  Their products are pricey, but worth the splurge for a couple of key items.  Lululemon has great apparel for yoga and their running shorts and running skirts do not ride up (who has time for a wedgie when running) and are extremely breathable.  I have also heard great things about their sports bras and headbands that stay in place.  It is  hard to go wrong with Nike and I do like my Under Armour socks.  I need that lululemon gym bag like I need a black eye, but I really like it.

I ran a half marathon in December and I wore my lululemon running shorts and a Danskin Now tank from Wal-Mart that cost me $7.  It was $7 well spent; the tank fit well and I was comfortable during the entire race.  Well, I actually was not comfortable at all, but my shirt had zero to do with it.  I have a few of these tanks because I liked them so much.  With that being said, you do not have to pay a fortune for quality exercise apparel, there are Danskin Now options at Wal-Mart and Target also has a great Champion line of workout gear.  What are some of your favorite pieces of workout gear?

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10 Reasons I Try to Exercise

1 Feb

Seriously.  As if any one of us needs a reason to exercise!  But yes ma’am (and sir), even the most well intentioned folks fall off the exercise wagon from time to time.  If you are like me, just like I need a reminder to turn off the stove or pick up dog poop in our backyard, you sometimes need a reminder as to why it is so great to exercise.  Here is what I came up with:

1.  Exercise is an excuse to wear the cute Nike shirt I got for Christmas from my parents.

2.  Exercise is a great way to avoid doing something that you actually should or have been meaning to do.  For example: picking up poop in the back yard or mowing the back yard.

3.  Working out does make you feel productive.  “Well I didn’t do anything on my to do list, but I did go for a run!”

4.  Speaking of going out for a run…Running outside is a great way to get some sun on your face (even when wearing face lotion with SPF).  Who doesn’t love having that slight glow, especially in the winter months??

5.  Exercise is also a fabulous way to justify drinking lots of wine, eating Mexican food, or enjoying an ice cream sundae later in the day!

Oh wait…

But in all honesty, we sometimes need a reminder to go to the gym and go for a walk or run, because our lives do get in the way of our health sometimes.  I am hoping that the Fitness section of The Triple Dish can give you some inspiration and maybe kick you in the bootie to get moving.  So I will continue!

6.  Exercise makes you feel GOOD.  Period.  Exercise can make you feel proud of yourself.  You ran a little faster or you did not have to stop during that crazy workout video.  That is awesome!  Working out and improving your fitness is very empowering and all women and men need to feel empowered.

7.  Becoming more fit leads to increased energy levels.  Regular exercise improves your cardiovascular system and the efficiency of your heart and blood vessels.  It also increases the size and amount of the cells in your body that produce energy, in turn leading to more energy and less fatigue!

8.  Exercise allows us to keep our weight and body fat in check.  Duh…

9.  Regular exercise increases your body’s ability to fight disease and other aging issues  such as osteoporosis, high blood pressure, type 2 diabetes, heart disease and I could keep going!

10.  Going back to the feeling good part, exercise improves your mood; it makes you feel happy!  As a military spouse, I find myself exercising more when my hubs is away.  When exercising, you produce endorphins which are neurotransmitters that produce a sense of euphoria and well being!  Who couldn’t use some of that every once in a while!

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