Mom Active » exercise

Can Video Games Count as Exercise?

Fiona Bryan — Sun, 16 Jan 2011 00:31:39 +0000

By Stacey Colino for Live Right Live Well

Not long ago, playing video games provided good exercise for kids’ thumbs — and not much else. Now, a new generation of more active video games, like Wii Sports, is changing all that. The big question on everyone’s mind: Can these new active video games help you, your spouse and your kids get (or stay) fit?

The answer is maybe. A study at the Mayo Clinic in Rochester, Minn., found that kids burn more than twice as many calories playing activity-promoting video games — such as Dance Dance Revolution (DDR) and EyeToy — than just sitting and watching TV. With DDR, you control the game by stepping on an electronic dance pad, while EyeToy uses a special camera to capture an image of the player in motion and literally inserts her into the onscreen Playstation action.

In a recent study at the University of Wisconsin-La Crosse, 24 volunteers (ages 12 to 25) played DDR at various intensities, then researchers examined their heart rate, VO2 max (a measure of maximum aerobic capacity) and caloric expenditure. It turns out that playing DDR in “difficult mode” produced results comparable to taking a high-impact aerobics class: Heart rates jumped to 76 percent of maximum and participants burned calories at a rate of 480 per hour, reports study leader John Porcari, Ph.D., professor of exercise and sport science at the University of Wisconsin-La Crosse. Playing DDR in “standard mode” was the calorie-burning equivalent of riding a bike 12 miles per hour.

Does this mean active video games are as good as regular exercise? “I see it as a supplement, not a substitute,” says Cedric Bryant, Ph.D., chief science officer for the American Council on Exercise. “These more active video games don’t get you moving to a degree that can serve as a substitute for the real thing.” However, others see it differently: “It isn’t a replacement for exercise — it is exercise,” Porcari says. “When you’re working that hard [as hard as people did playing DDR in difficult mode], your heart and lungs don’t know what you’re doing. They just know they’re working harder.”

Ultimately, experts agree that the best approach may be to aim for a combination of regular exercise and video exercise. To that end, your family could jog, bike, swim or play (real) tennis four days a week and play active video games twice a week. Or “you could do 30 minutes of formal exercise and 15 minutes of these [video games] most days of the week,” Bryant suggests. However you divvy it up, the key to getting the most from these active video games, says Bryant, is “to move as much as possible and move as much of your body as possible.”

Stacey Colino has written for The Washington Post health section and many national magazines, including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Cosmopolitan, Glamour, Parenting, Sports Illustrated and Ladies’ Home Journal.

Is Boot Camp for You?

Fiona Bryan — Thu, 16 Sep 2010 06:54:57 +0000

By Karen Asp for Live Right Live Well

With swimsuit season fast approaching, you’re looking for a quick way to shape up. The trouble is, motivation isn’t your strong suit. The solution? Sign up for a boot camp class. Although boot camps have been around for several years, they’re now hotter than ever. In fact, the American Council on Exercise lists boot camp classes among the top fitness trends in 2009. So what’s behind their popularity?

Mega Calorie-burn
For starters, there’s the calorie burn. Boot camp classes incorporate body-weight exercises and cardiovascular intervals, which can be intense, thus boosting the burn. Body-weight exercises might include push-ups, squats and sit-ups, while cardio intervals could entail jumping jacks, squat thrusts, step climbing and running, says Stacy Berman, a New York City-based trainer and founder of Stacy’s Boot camp, an outdoor boot camp program. Put them all together, and you end up burning mega calories — 400 calories in a 40-minute boot camp workout, according to a study from the University of Wisconsin-La Crosse. Do an hour long boot camp workout, and you could toast a whopping 600 calories.

In his two years participating in Fort Wayne Adventure Boot Camp in Indiana, landscaper Bill Hoot dropped 70 pounds. “I was 250 pounds and knew I had to lose weight,” says Hoot, “so when I saw a flier for a boot camp class, I thought it sounded like fun.” An added bonus: Hoot lowered his blood pressure and cholesterol levels so much that he’s no longer taking cholesterol-lowering medications.

Mega Muscle
In addition to improving cardiovascular fitness, boot camps also increase muscular strength, which is crucial if you’re tight on time. “Many people have trouble fitting in strength training and aerobic workouts,” Berman says. “Yet with boot camp, you do both in one workout,” which is a great two-for-one deal.

Mega Fun
Finally, boot camp workouts are just plain fun. “Boot camp workouts offer variety, which makes exercising more enjoyable and could help you stay committed to exercise,” says John Porcari, Ph.D., professor of exercise science and sports science at the University of Wisconsin-La Crosse, and lead author of the study mentioned above.

Finding the Best Boot Camp
Although boot camps attract men and women of all ages and fitness levels, they’re not for everybody. If you’re at high risk for cardiovascular disease, it’s important to get approval from your physician before partaking in a high-intensity workout, advises Porcari. If you have orthopedic problems like knee or back issues, you should also be careful, as many boot camp moves involve impact, which could exacerbate your problems. And if you’re new to exercise, you may want to hold off on boot camp until you’ve gained some aerobic fitness and strength.

Otherwise, do your homework and talk with the instructor, as no two boot camps are the same. Tips for finding the best boot camp for you:

1. Ask for referrals or sit in on a workout to see if you like the class and instructor, recommends Berman. Some instructors are drill sergeants who employ the no-pain-no-gain philosophy, which is never good.

2. Find out if the boot camp provides a good balance of cardiovascular fitness and strength training, which is ideal for getting in good overall shape.

3. Ask about class size. Berman likes classes of no more than 12 to 15 people, as that allows her to pay attention to everybody and recommend modifications where necessary.

4. Consider the length and focus of the program. Boot camps run anywhere from three to eight weeks, and may even be targeted to specific populations like new moms, couples or brides-to-be, so look for one that fits your schedule and goals.

Then prepare to burn calories and build muscle. And don’t be surprised if you notice mental benefits as well. “In three weeks, you might go from doing one push-up to 10 push-ups, which can boost your confidence,” Berman says. “You’ll then wonder what else you can do in life that you didn’t think you could!”

Karen Asp

Karen Asp is a fitness/health writer who writes for numerous publications, including Fitness, Natural Health, Men’s Fitness, Prevention, Self, Shape and Women’s Health. Asp is also a certified personal trainer and group fitness instructor.

Have some Fun ~ Take the “Work” Out of Workout

Fiona Bryan — Mon, 14 Jun 2010 20:27:44 +0000

By Paul Berger for Live Right Live Well

We’ve all been there, trudging up a Stairmaster, staring out from an air-conditioned fishbowl, counting down the minutes until we can finally go home. It’s no surprise then that going to the gym is a difficult resolution to keep. Remember when exercise meant hopping on your bike and riding with friends until your lungs were raw? Being an adult doesn’t mean you can’t enjoy the favorite sports of your youth — or discover something new. Here, a few ideas to get you out of the gym.

Chase your hoop dreams One of the great things about basketball is its versatility: You can play on your own, one-on-one or in teams. So head over to your local basketball courts and insinuate yourself into a pickup game. It doesn’t matter if you’re not a great player. “There will always be the guy who is better than the other guys on any court, anywhere, at any time. But everyone else is pretty average,” says Brendon Volpe, an IT manager in New York who plays twice a week, in a corporate league and with friends.
Where to begin Check out local basketball courts or type “basketball league” and the name of your town in your preferred Internet search engine.

Discover your inner Beckham There are many reasons why soccer is one of the most popular sports in the world. But chief among them is the fact that it has so few requirements: no bat, no net, no posts, no basket or wall. Just an open space, a ball and something to mark out the goals. Gytis Barzdukas, a software company executive, has played co-recreational soccer in Seattle for about seven years. (Co-recreational teams have a mixture of male and female players, with no more than six of either sex playing at one time.) Although it is competitive, Barzdukas says the emphasis in the lower divisions is on teamwork and having fun. “This is much more about getting exercise and enjoying yourself,” says Barzdukas. “And after the match, we socialize with teammates and go out for beer.”
Where to begin Search the Internet for “soccer” (or football, hockey, volleyball — you get the idea), “league” or “co-rec,” and your town.

Swim, cycle and run the race of your life A race that involves swimming, cycling and running may seem more suited to a Marine or a secret agent than your average Joe, but most towns have triathlon clubs, and it’s a lot less daunting than it seems, according to triathlon enthusiast Murray McCutcheon, a research assistant in optical engineering at Harvard University. “In difficulty level, it’s a little bit longer than a 10-kilometer run,” he says, “but it’s not as onerous as, say, a half marathon, because the sports are split up. You might be a bit fatigued when you get off the bike, but then you start to run and you have to use different muscles.” Traditionally, a starter triathlon, known as a sprint distance, involves a half-mile swim, a 12-mile bike ride and a three-mile run. The mix of activities keeps things interesting, and training can be a lot of fun. When it comes to triathlons, says McCutcheon, “most people’s barriers are in their head. It’s anxiety and doubt that stops people rather than a lack of ability.”
Where to begin Ask around your local pool or try a combination of the following key words in your search engine: triathlon, running, cycling, swimming, club and your town. Don’t like to swim? Consider a duathlon, which combines running and cycling.

Dance the night away Dancing may not be your typical “sport”; nevertheless, it provides a great cardiovascular workout — plus, it’s a terrific way to meet new people. Carl Nelson travels the country as a freelance designer and dance instructor. His specialty: a form of swing dancing called Lindy Hop. “Big dances will go on for three or four hours, so I usually have to bring a couple of changes of shirts,” says Nelson.
Where to begin Most cities have a dance community with clubs and classes. Try Googling the name of a dance style that interests you (swing, hip hop, salsa, etc.) and your town.

Find your sweet spot on the court When it comes to racket sports, “it is important to find a soul mate or mates that you really enjoy playing with on a regular basis,” says Bob Stoner, an economic consultant from Berkeley, Calif., who has played tennis all his life. During a 20-year stint in D.C., Stoner would meet a buddy three or four times a week, concentrating as much on improving each other’s game as competing. Now that he lives in Berkeley, Stoner plays outdoors year-round, often with his teenage son in the evenings after dinner. Proper form is crucial, he adds: “If your swing’s all wrong, you are going to end up wrenching your back or getting tennis elbow.” So investing in a few lessons can be money well-spent.
Where to begin Head to your local public courts or stop by a tennis club. Useful Internet search words include the following: tennis (or racquetball, handball, squash), league, club and your town.

“I think a lot of people end up in the gym because they can make it fit their schedule, and they don’t have to think about it,” says Stoner. “But that’s never been for me.” If the gym isn’t for you either, it’s time to find your sport. Doing so will take the “work” out of “workout” and make exercise fun again.

Paul Berger

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Paul Berger is the author/contributing editor of six books and a regular contributor to a variety of newspapers and magazines, including The New York Times, Forbes and The Guardian. He lives in Brooklyn, N.Y.

My Life Run/BanteringBlonde ~ 5/31 – 6/13

Fiona Bryan — Sun, 13 Jun 2010 18:30:41 +0000

Summer is officially upon us! My kids are out of school and we are having a ton of fun. I’ve been getting my runs in and am feeling very strong. More and more women are joining our group and we’ve established an official forum on DailyMile.com – be sure to join us as we get the conversations in there flowing! We will officially be calling this endeavor My Life Run and you will start to see us using the hashtag #MyLifeRun, we’d love to have you join in so that we can cheer you on as well!

My kids love to play with my iphone camera and video and they are forever snapping pictures of me. Whenever I sync with iphoto I’m always finding strange shots of the grocery store floor or videos of some goofy skit they make up on the fly. Today, however there were several shots of me in my running gear. I have to say that when I saw the pictures, my first thought was, “Wow I don’t look all that bad right now!”. I’ve been losing weight slowly but the numbers on the scale don’t really reflect how much healthier I have been getting. I feel like I look healthy in this photo… and I feel strong. I feel whole. I feel like me.

Getting back into the swing of things after my trip to Atlanta for The Race Relax Weekend with @theblogrollers meant missing my update last week so I’ve attached it to this weeks. You can see that I’m starting to increase my mileage and I’ll be running 3-5 mile straining runs from now on while increasing the distance of my one long run each week. I’m looking at races and will likely try to run at least one half marathon before the Disney Wine and Dine in October.

How was your week? If you would like to become a contributing writer to MomActive for the “My Life Run” series just email me at fiona.bryan@momactive.com!

Here is what my training has looked like over the past two weeks….

Can Video Games Count as Exercise?

Fiona Bryan — Tue, 08 Jun 2010 23:59:06 +0000

By Stacey Colino for Live Right Live Well

Not long ago, playing video games provided good exercise for kids’ thumbs — and not much else. Now, a new generation of more active video games, like Wii Sports, is changing all that.

Stacey Colino

Stacey Colino has written for The Washington Post Health section and many national magazines including Newsweek, Real Simple, Woman’s Day, Self, Marie Claire, Parenting, Sports Illustrated and Ladies’ Home Journal.

Weekly Round-up 5/17/10 … Bantering Blonde

Fiona Bryan — Wed, 26 May 2010 07:20:09 +0000

I feel like we need to explore a name for the weekly check-ins. We are all having “aha” moments and major mental breakthroughs … this is no longer about a race and we need to start reflecting that. So let’s get on that….’mkay?

Those of you following us on our journey will start to see people coming out of the woodwork making all kinds of crazy declarations that are going to push them to BE MORE and DO MORE than they ever imagined. **giddy**

Ok, so my week was not fantabulous but it was actually ok. I struggle with allergies and the cotton wood came out fierce last week. Our lawns and streets and screens were clogged with the white cotton of ick. The trooper within pulled this out….

Monday - Core Power Yoga 60 mins

Tuesday- 6.5 miles 1:10 (easy run)

Wed/Thurs/Fri – Allergies and lack of sleep!

Sunday – 33minutes 2.66 miles (very easy run)

So, not awesome but at the same time I still put in almost 9 miles and the 6.5 distance gave me a peak distance to train down from for my 5k race next Saturday #RaceRelax weekend in Atlanta with @theblogrollers! My goal is to run a sub 30min 5k… totally doable!

Tune in to @momactive on MomTV on Wednesday at 10pm ET – we’ll be talking training schedules and plans, getting out of your own head and over the mental hurdles! We may have a super duper top secret special guest popping in ….. ooooh la la

You’ve got to move it move it ~ Get Moving

Fiona Bryan — Wed, 21 Apr 2010 06:06:30 +0000

The MomActive mission is to motivate and inspire women to take an active role in modeling positive behaviors for their children. There is no way around it, an integral part of your wellness is movement. You must move to be healthy. Your children must move to be healthy. Movement is natural and how you move and the way you move is up to you.

HOW WILL YOU MOVE?

Start where you are. If you haven’t exercised since high school, you probably shouldn’t head out and sign up to run an 8 mile race this weekend. If you plan to follow along with our Get Moving series, you may be surprised to see that Beginner Track for Week 1 simply asks you to get up and walk. That’s it. Walk three times this week and then try to take a longer walk at the weekend. Where and how far? That is up to you, but shoot for 20 minutes and see how you feel. Experiment with how fast you walk. Pay attention to your posture and pull your shoulders back, soak up the sun or whatever kind of day it is. If you are already an active runner I challenge you to experience your body as you run. Take note of your posture and stride. How is your body moving? Think about this because I’ll be sharing some amazingly powerful tips that will help you run faster and farther with less exertion. This will come in handy if you are going to run the Inaugural Disney Wine and Dine Half Marathon with Team MomActive in October (or any of the many other fall half marathons around the country).

WIPE THE SLATE CLEAN

Michele and I are social media geeks, freaks, enthusiasts, however you want to label it, we believe in the power of communication. We know that there are others like us that feed off of the energy and inspiration of others. Today, I propose that you allow yourselves to step back and clear the slate. Forget failed diets, past attempts at fitness programs and all the other mind trash. Regardless of your health or fitness level you can always benefit from taking a look inward. Our lives and our bodies are not static, open your mind to the possibility that there is better and that it is attainable.

SET A GOAL

Goal setting is an incredibly powerful and motivating tool. We speak about goals but how many of us have outlined our goals and plotted exactly what needed to happen in order to reach those goals? The floating goal may make you feel good but without a plan it is just an empty intention. I happen to enjoy running and I enjoy racing because I set a goal for each race and then create a plan with how I will achieve that goal. If you have never run before and set a goal of running in a 5k race or local walk, you’ll need a plan. The plan will take shape around what your goal in running/walking the race is. If you are a new runner you might simply want to finish, and your training plan will take that into consideration. If you are an avid runner you’ll likely have a different goal, perhaps to improve your time. I often run a 5k race as part of training for a longer race. No matter your goal you will need a plan. Lucky for you MomActive can help you with that! You can follow along behind the scenes or you can make the leap and join our growing group of women. We will help you identify races in your local area and set realistic goals. MomActive Run/Walk clubs are already starting to form in Denver, CO and the DC Metro area where organizers will plan occasional meet-ups for longer runs. This is really exciting for me because I’m always looking for a buddy on those longer training runs! Let us know if you’d like to start a club in your area and we’ll help you pull it all together. Be sure to sign up for our Newsletter to receive more information.

Think you might want to get moving? It can be hard to make that first step but we’ll be here, and we’ll be ready when you are!

EA Sports Active More Workouts with Michele McGraw

Fiona Bryan — Sun, 10 Jan 2010 09:18:44 +0000

Our guest author today is official EA Sport Active Six Week Challenger, Michele McGraw. Many of our readers have expressed interest in taking on the EA Sports Active More Workouts Six Week Challenge so we decided to start an official MomActive challenge beginning this MONDAY January 11th. If you are interested in participating with us email info@momactive.com. You can find Michele at ScrapsofMyGeekLife.com and @ScrappinMichele on Twitter. Michele will be our coach and share some of the awesome tips she learned while in HOLLYWOOD with EA Sports Active this weekend!

In the last few years, I have struggled with trying to live a healthy lifestyle for me and for my family. I can convince myself of the benefits of working out and eating healthy, but it’s much more difficult to convince my family (especially my kids) that eating healthy foods and working out is a lot more fun that eating candy and playing video games.

When I saw that EA SPORTS was coming out with an interactive fitness product for the Wii, I jumped on it. I hoped I could convince my family to use the Wii. I purchased EA SPORTS Active Personal Trainer the day it came out and put it in the Wii when the kids got home from school. I didn’t ask them to play, I just worked out and slowly one by one (I have four), they came in to see why Mom was jumping around so much. They all wanted to play along and fought over who gets to play next. That was my strategy for getting my family hooked and it worked.

I completed the 30 day workout and lost 6 pounds and 6 inches, but more importantly, I continued to workout because it was fun. And I noticed a few other benefits:

More energy throughout my day.
I wanted to eat healthier because I felt better.
I looked forward to my workouts instead of dreading them.
My kids began to ask me lots of questions about healthy foods. Which foods are healthy? Which foods are not good for you?

The best benefit for me was running a 5k with my family this past October. We participated in the EA SPORTS Active 5K challenge after training and using the program set up by EA SPORTS Active. My 10 and 13 year old kids ran the entire 5k with me during a very cold, windy and (pouring) rainy morning.

When the 5k was over, my 13 year old said to me, “When do we start training for next year?”

I knew then that I had succeeded in showing my kids that living a healthy lifestyle can be fun. I felt such pride in my family for such a great accomplishment. I wanted to share that with others which is why I wanted to be an EA SPORTS Active 6 Week Challenger.

One of my biggest hurdles every year is Thanksgiving through New Year’s Eve. Every year I easily gain up to 10 pounds. The food is abundant and delicious and my time is scarce and chaotic.

This past holiday season, I am proud to say that because of the 6 week challenge in the EA Sports Active More Workouts, I lost 6 lbs and 5.5 inches. I still was able to enjoy my holiday meals, some cookies, holiday parties, a trip away with my husband and because I continued to workout with the EA Sports Active, I managed to lose weight. I did not feel deprived at all instead I feel really proud.

The Truth About Spinning Class

Fiona Bryan — Mon, 28 Dec 2009 09:37:55 +0000

If you ask me what workout I prefer to do, the answer is hands down spinning. If you had asked me this same question 10 years ago, there is no way I would have given that answer. My mom started spinning when it first came out in the 90′s, and when I joined her for class one Saturday in high school, I walked away from it swearing I’d never go to one again! To me, it was such hard work that it almost felt like a form of torture. But for some reason while in college, I decided to give it another try…and I fell in love with it.

I decided to write about spinning because there seems to be such a stigma attached to it. When I tell people I am a spinner, I hear comments like, “Are you crazy?! Spinning is hard!” and “There’s no way you could get me to a spin class.” These were the very comments I used to make before I knew the truth about spinning. I recently talked with a friend of mine who is a Les Mills and Schwinn certified spin instructor and asked her to answer questions about the class. I will of course give you my thoughts on the topic, but also wanted to give you facts about this amazing workout.

1. What are your recommendations for people who are intimidated to get into spin? Should they just attend a class, or even 1/2 a class to see what it’s like? What kinds of expectations should they have for their first time?
My recommendation is to just do it. It seems intimidating with the dimmed lights and the intensity, but I always tell someone just to get through their first class and take it at their own level. A good instructor will ALWAYS give lower intensity options so that a participant can scale it back until they are ready. It is your workout and as an instructor, we are there to motivate and moderate a class. We cannot control how hard you actually workout.

2. How long do you think it takes the average person to learn to like spin?
The average person should see and feel a difference after 5 classes. I always tell participants not to give up after their first attempt as it always seems the toughest after the first class. Within 5 classes, I guarantee the participant will even see a difference in their fitness level. Just stick with it!

3. Why is spin such a great workout?
Spinning involves heart rate training. A good instructor will lead a class by bringing their heart rate up to 90% of their maximum and not allowing it to drop below 70%. What does this mean? Anaerobic exercise + ideal fat burning = success!

4. Do you have to be a super-athlete to do spin classes?
As mentioned before, a good instructor will give options to the participants. You do not have to be a super-athlete to do a spin class, but if you commit to the work out, you will make yourself into an elite athlete.

5. What about the myth that spin bulks up your calves?
This is a myth. Not even strength or mountain climb types of rides will “bulk” you up. And there is no such thing as spot training [training one area of your body]. If anything, a spin class gives you a full body workout: drop your heels and you get your hamstrings; load your quads by doing a standing attack or climb; in the saddle work will lean out your legs. You are burning up to 700 calories in one hour of training. You will definitely NOT bulk up!

6. Any other tips for women who want to get into spin but are reluctant or scared, or any info on spin in general?

If you intend on participating in more than 2 spin classes a week, take a yoga/stretch/pilates class as well. The reason is that our hip flexors tend to tighten and you may get some injuries.
Hydrate throughout your ride which will prevent cramping and lactic acid build up in your legs.
Eat protein 30 minutes post workout, which will help with muscle recovery.
Wear proper attire; loose clothing is not recommended on a bike. If you intend on doing more than 2 classes per week, invest in bike shorts with padding and spin shoes. Spin shoes make all the difference in your workout and you will definitely feel the difference in your ride.
It’s a great prenatal and postnatal workout; ask your instructor for modified moves.
You can train your heart to work for you. Get a heart rate monitor. It’s a great investment (used not only for spin but for all activities – weights, aerobic classes, running).
Clear your mind! Focus on the ride and your goals. Every breath you take, you’re getting in shape, so just breathe.

I absolutely love spinning. When I am on the bike, I feel more relaxed than I do all week and at times can even zone out completely. It energizes me, pushes me to reach my highest potential, and still manages to challenge me to give that little bit extra I didn’t think I had left to give. After my first son was born, spin helped me lose those annoying 15 extra pounds very quickly while reshaping my body at the same time. If I could find the time to spin more than 2x/week, I would because it’s beneficial not only for my body, but also my mind and spirit.

Obviously not everyone will enjoy spinning, but for those of you who would like to try it, I hope this article has helped inspire you to attend a class. Yes, it’s hard work. Yes, you can feel intimidated by all of the spinning terminology and positions used on the bike. But my advice is to introduce yourself to the instructor when you walk into the class so that they can help you acclimate yourself to spinning slowly and comfortably. Take it at your own pace and don’t feel you have to compete with the more experienced participants; this will only leave you disappointed and convinced spinning is too hard. Even if you stay in the saddle (i.e. on the seat) the entire ride, you’re one step closer to becoming a spinner. And besides, who ever said exercise should be easy?

I would love to hear your thoughts on or experiences with spinning!

And don’t forget to stop by my blog, The (Un)Experienced Mom, to read more of my musings on motherhood and life.

Defining Moments

Fiona Bryan — Mon, 21 Dec 2009 21:48:13 +0000

Scenario one: You don’t have time to work out.

Scenario two: You miraculously find the time. But you have no energy whatsoever. Because let’s face it, you’re being pulled in a thousand directions between your kids, sick husband, extended family visiting, the shopping, the cooking, the baking, the sewing blankets until 1 in the morning only to get up at 5:30 in the morning to stand in line at Toys R Us for a Zhu Zhu Pet. (Oh wait. That last part was me?)

So what’s a supermom or superdad to do?

Make the time. Go anyway. Because there are defining moments in your life just waiting to be had.

For me, some of the best workouts are the ones I didn’t even want to do in the first place. The ones I wasn’t in the mood for. The ones that I may or may not have worn two different sneakers to by accident. (Yes, I’ve done it. I almost left the gym when I realized the embarrassment of having two different shoes on, but I stayed anyway and had an incredible workout. I knew my feet felt funny in the car for some reason!)

Last week, I needed to swim. I am doing a triathlon in the spring and even though my “training” hasn’t officially begun yet, I still have to get in my workouts. But I had a raging headache. I was tired. I was so NOT in the mood.

I got into the locker room, I put on my bathing suit, wrapped my towel around me, grabbed my cap and goggles and schlepped out to the pool.

I sat on the poolside with my feet in the water for about 20 minutes. Just staring off into space. I wanted to decompress for a minute. I wanted to will my headache away.

I was alone. I watched the jets push water up and swirl around the surface of the pool and I watched the reflection of the trees outside the window dance on top of the water.

I breathed deeply. I kicked my feet around a little, letting my feet get used to the temperature.

One of the trainers walked in through the pool area twice. I must have looked silly staring off into space but I didn’t care. I was in my own head.

For a few minutes I began to think about the length of the pool and how many lengths of it would take me the distance in the ocean that I would eventually be traveling.

I pictured myself and then I pictured lining up each lap into one long straight line. Dozens of pools one after another.

I pictured myself a few months ago struggling just to swim a few laps. Now I can swim at least 30 and feel like I can keep going.

I emptied my mind, put on my cap and goggles and got into the water and began to swim. My head felt better. I was calm.

A few laps in, that fire started to grow. My strokes got longer and faster, and my breathing changed. Up until then, I was normally breathing out under water gradually. Instead, I spent a few laps completely clearing my lungs under water and making room for even more air when I came up for a breath and my swimming got faster.

I was starting to build momentum and it was becoming a pain to have to stop at the lap and turn around. I began to get excited at the thought of building momentum on the swim, because that meant I would be able to swim in the open water faster than I would with all these stops. I could feel my body pushing through the water with momentum, with actual force behind me while my arms pulled me through the water. For the first time ever, I felt the energy of my body’s physics.

And to think, I almost poo-pooed this workout. I almost scrapped it on account of my day, my head and my body.

I did it anyway and it ended up being a “breakthrough” workout. One where I completely changed how I did things and made myself better.

The journey through healthy living and weight-loss is full of breakthroughs and defining moments. And for me, this was just one of them. No, not every workout will carry a defining moment. But if you don’t go, you’ll never know what you missed.

The workouts I scrap? I now wonder what could have been.

Bag Some Biceps

Fiona Bryan — Sat, 19 Dec 2009 05:55:45 +0000

No time to exercise? That excuse is gone forever with SqueezeItIn.com – the website that teaches you to “let life be your workout!” Founders Jenny Hein and Brigette Polmar are trying to change the way you think about fitness and challenging you to Squeeze It In with clever and effective exercises you can fit into your daily routine. We’ll be posting regular tips from SqueezeItIn.com, like this one that will have you looking forward to putting away the dishes.

From Jenny & Brigette – The SqueezeItIn.com Girls:

This exercise is so easy, effective, and popular, we made it our logo! Why stop to lift weights when you’re already lifting groceries? This multitasker puts great arms in the bag!

Holding one grocery bag in each hand (choose bags that are roughly of equal weight and aren’t too heavy, approximately 5 – 10 pounds each to start) begin with arms down at your sides and palms facing upward grasping the handles. Bend elbows and lifts bags to your shoulders, while keeping elbows tightly to your sides. Slowly return to the starting position. Lift both bags at once or alternate, lifting one bag at a time. Continue for two sets of twelve.

VARIATIONS:
Lower Slower: Lift bags as above, but lower bags SLOWLY to a 3-count of SQUEEZE-IT-IN.

Partial Curl: (See photo.) Start with arms at your sides and raise bags only halfway until arms are bent at a 90-degree angle. Slowly lower back to starting position.

Hammer Curls: Change hand position and hold bags with palms facing inward as if holding a hammer. Raise and lower bags with palms facing inward and thumbs pointing at shoulders.

Cardio: Every good workout must include cardio. Click here to see examples of our easy, do-anywhere cardio moves.

Visit SqueezeItIn.com every week for new exercise videos and nutrition tips.
Just Released: The SqueezeItIn.com Workout DVD, featuring an exclusive 30-minute workout along with dozens of SqueezeItIn.com moves you can use throughout your busy day.
Jenny Hein and Brigette Polmar co-founded SqueezeItIn.com as a wellness solution to help busy people find time to exercise, improve their lives, and “let life be their workout!”

Please Note: You should consult your physician before starting this or any exercise program.

Now is the time.

Fiona Bryan — Fri, 11 Dec 2009 07:51:51 +0000

It never fails. May rolls around and most woman start scrambling to get their workouts in because the dreaded idea of getting into a swim suit is looming over them. They get discouraged and frustrated when they don’t see the results fast enough. Typically for the average person working out consistently (depending on how much they need to lose) it can take 4 weeks to a solid 3 months to see major results and body transformations. Obviously this depends on the person, but the point is it takes time.

“Your body gets used to whatever workout program you are doing in roughly 3-4 weeks, so if you don’t keep changing SOMETHING about your workouts, you may find yourself reaching what’s called a “training plateau” and stop making noticeable progress. Rule of thumb: whenever you start to get a little bored with your routine, it’s time to change things to keep it interesting and varied. If you are not getting the results you want in 6 weeks, its time to make some more dramatic changes!”

-Body Results

This is why this time of the year is the BEST TIME of the year to workout. This is my favorite time to put in the hard work. Yes it can be harder to find the motivation when its cloudy, cold, and raining… but soooo worth it. Nothing is better than busting your butt now whatever way you can. Get in the runs whenever the weather permits and save the workout DVDs when you are holed up in the house. This is what I try to do.

It’s way too easy to not pay attention to your weight when you are covered with the bulky winter clothes. NOW IS THE TIME TO START. It does feel pretty amazing to be able to strip off the sweaters and feel confident about your body. Imagine actually feeling excited to jump in the pool and enjoy the summer time. To not dread bathing suit shopping? It’s a pretty neat feeling.

START NOW.

Stay Healthy This Holiday Season with Earth Footwear Exer-Walk Giveaway!

Fiona Bryan — Mon, 30 Nov 2009 19:59:38 +0000

I was one of six women to participate in Earth Footwear’s Earth Exer-Walk “Change Your Body in 30 Days” Challenge. I was a little skeptical about exactly what kind of changes I might see in my body over a period of just 30 days but I committed to wearing the shoes every day and went about my normal daily life and exercise routines. I could tell that the muscles in my legs were working differently but I was really surprised when I took my measurements and realized that I had lost 2 inches in my hips!

Studies have shown that women wearing Earth Footwear burn 4x the fat than normal shoes. The secret is in the patented Kalso Negative Heel Technology, which positions the toes 3.7º higher than the heels. The slight angle shifts your weight back over the heels, and helps strengthen and tone the body while also burning more calories.

Join us for a discussion with tips on how to enjoy a healthy holiday season! I will be a panelist Tuesday December 1st for the Earth Footwear sponsored #GNO Twitter Party (9-11pm EST). Enter the giveaway at Mom-it-Forward ~ Three lucky winners will win a pair of Earth Exer-Walk from @earthfootwear!

And lookie! I’m famous — I’m in an Earth Footwear ad! I’ll also be included in an ad that will run in Weight Watchers, Lucky & More Magazine!! I just wish they had airbrushed “Fred”, that pesky zit that is always hanging out on the left side of my chin….

Squeeze It In ~ Squeeze Backs

Fiona Bryan — Sun, 29 Nov 2009 05:25:47 +0000

No time to exercise? That excuse is gone forever with SqueezeItIn.com – the website that teaches you to “let life be your workout!” Founders Jenny Hein and Brigette Polmar are trying to change the way you think about fitness and challenging you to Squeeze It In with clever and effective exercises you can fit into your daily routine. We’ll be posting regular tips from SqueezeItIn.com, like this one that will have you looking forward to putting away the dishes.

From Jenny & Brigette – The SqueezeItIn.com Girls:
How many times a week do you do the dishes? How many times a week do you work your legs and glutes? Would you believe it’s the same question? It is when you learn how to let life be your workout with our SqueezeItIn.com Squeeze Backs. It’s just another great opportunity to make fitness fit into your busy days. Say it with us: Life’s a gym. Work it out! Get started with this simple, but effective exercise that will put a shine on more than your dishes!

How many times a week do you do the dishes? How many times a week do you work your legs and glutes? Would you believe it’s the same question? It is when you learn how to let life be your workout with our SqueezeItIn.com Squeeze Backs. It’s just another great opportunity to make fitness fit into your busy days. Say it with us: Life’s a gym. Work it out! Get started with this simple, but effective exercise that will put a shine on more than your dishes!

Click play to view a video of this exercise

Face sink with legs shoulder width apart. Slowly bring one leg straight back. (To work more of your glutes, move leg back and out to the side at a slight angle.) Focus on the muscles you are working and keep your core engaged. Hold each repetition for a 3-count of SQUEEZE-IT-IN. Continue for 2 sets of 12 or until your dishes are done, whichever comes first.
Variation: While extending leg behind you, pulse leg up and down for a count of 12.

Cardio: Every good workout must include cardio. Click here to see examples of our easy, do-anywhere cardio moves.

Visit SqueezeItIn.com every week for new exercise videos and nutrition tips.
Just Released: The SqueezeItIn.com Workout DVD, featuring an exclusive 30-minute workout along with dozens of SqueezeItIn.com moves you can use throughout your busy day.
Jenny Hein and Brigette Polmar co-founded SqueezeItIn.com as a wellness solution to help busy people find time to exercise, improve their lives, and “let life be their workout!”
Please Note: You should consult your physician before starting this or any exercise program.