Tag Archives: fitness

Goals vs Resolutions

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It’s January again, which means that everyone is talking about making New Year’s resolutions. Some of the most common resolutions are to lose weight, stop smoking, and make more money. While there’s lots of talk about achieving these goals, there’s less talk about how or what’s important about achieving them.

In my opinion, using the term resolution has a negative connotation since many of us abandon our New Year’s resolutions by February anyhow. I refer to my resolutions as goals, but I also take it one step further and redefine what that means.

Redefining Goals: What’s Really Important?
Ask yourself this question: What’s most important? Reaching the finish line or learning something from the journey?

Sometimes we get so caught up in the need to achieve our goals that we lose our focus or even ourselves along the way. Sure, being successful at something or being able to cross a goal off your list feels great, but sometimes what we learn from the process is more valuable. For instance, my goal of shedding those stubborn 15 pounds of leftover baby weight initially became a goal because I wanted to feel good about myself again. But as I’ve been working towards that, I’ve realized that even if I don’t get to that magic number, I’ve still achieved something. Becoming healthier and being a role model for my children, and even my husband, is equally, if not more important than looking great.

How Do We Achieve Our Goals?
The best way to achieve our goals is to start them when we feel motivated…NOW! Don’t wait until a future date to begin working towards something because the more we put something off, the less we feel motivated. And motivation is extremely important because it’s what keeps us focused on our goals. Without motivation, excuses start to creep in and before you know it, you’ve decided that your goals are no longer important.

Another key to achieving goals is to constantly reassess them. When you revisit your goals regularly, you may realize that you need to alter or make them more realistic. There’s nothing wrong with tweaking goals along the way, especially if it will help you achieve them.

You can read more of my thoughts about redefining resolutions on my blog,  The (Un)Experienced Mom.

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The Truth About Spinning Class

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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.
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Defining Moments

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869211_swimmerScenario 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.

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Bag Some Biceps

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No time to exercise? That excuse is gone forever with SqueezeItIn.com – the website that teaches you to “let life be your workout!” cardio-2Founders 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!

Bag Some Biceps - Lowered

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.

Bag Some Biceps - PartialBag Some Biceps - RaisedHammer 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-2Cardio: 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.

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Now is the time.

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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.
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Staying Motivated in the (BRRRR!) Cold

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I was going through a fitness chat forum this week and one person’s comment caught my eye. The person wrote, “I’ve gained 10 pounds already since the cold weather started!” I could just see the sadness and pleading for help in that comment and I wished so very much to reach through my laptop and hug them.

I mean, gah! 10 pounds!? Winter doesn’t even begin for another couple of weeks!

After my own fear dissipated, all I could think of when I read that was just how easy that actually is!

It all starts with Thanksgiving week and if you were honored to be the cook this year, then it, too, means days afterward of all the leftovers you’re blessed to have still sitting in your fridge. (I have a version of the Thanksgiving sandwich that looks something like the actual Thanksgiving dinner itself sandwiched between two pieces of bread that  I am pretty sure that does nothing to help my thigh region. Thankfully this post comes after you’ve probably thrown away your leftovers, so I’m not giving you any ideas!)

Then it’s onto the Holiday Party where the cheese cube usually makes its entrance. I thought I was being so very healthy last year filling up my plate with cheese cubes, but little did I know those tasty, tiny, cute little nuggets were 1,000 calories on my plate (and that was only for a few of them!) and I hadn’t even gotten to the buffet part of the dinner yet!

Then with all of that holiday hustle and bustle, there’s no time to work out. I mean, how does one plan and attend all these holiday parties, festivities (and in my case 4 birthday parties!), inevitably get a cold or flu, go shopping, eat healthy AND find the time or more importantly, the motivation to exercise?

In the face of such adversity, how can we possibly expect ourselves to stay on track?!

Yes, it’s downright hard, but if you don’t want to have to undo all of that holiday mess on January 1st, here are some tips to stay motivated.

1. Set some lofty goals for the spring. No, you probably will not be an Olympian by springtime, but you can keep your eyes focused on a goal and get ready for it, even in the winter months. All you have to do is use your feet andget some warm clothing or have access to a treadmill. Find a race in your area for sometime in February, March or April and start training for it! There are running plans all over the internet for people of every exercise level. If you don’t run, there are challenging fitness games for game systems like the Wii. Having your eye on a goal will give you that little extra push to get out the door or pass on that doublefudgecheesecake-extravaganza, with whipped cream.

2. And speaking of Olympics, did you know that the Winter Olympics begins in February? When the Summer Olympics was on, I had just begun my fitness journey and watching Michael Phelps and the amazing Dara Torres inspired me to keep focused on my little ol’ goals (I mean, they didn’t get to the Olympics by eating fattyfriednesses or complaining about working out, right? I know, I know, they have sponsors and trainers and all of that, but they did have to start somewhere!) Find some inspiring videos like the 2010 Olympics to watch, or a DVD about the Ironman World Championships which follows the tough roads and challenges the athletes had to face to get there, or watch Lance in an old Tour de France, anything that might fuel the fire. (I know someone who has to watch Rocky to get pumped up, so to each his/her own!) And while you’re at it, update your workout playlist (a little Eye of the Tiger, maybe, or perhaps a little “Lose Yourself” by Eminem…)

3. It’s that time of year when people are in a giving mood, so when they ask, tell them you need some new cold weather gear! Don’t let cold weather keep you inside; get some new gloves, running tights, sweatshirts, windbreakers, and gear specifically made to keep all your heat in. Plus, everyone feels better about working out when they have some cool new duds on!

4. Somewhere in your home, create a Wall of Motivation. Post inspiring and motivational quotes and stickers, “before” pictures, pictures of athletes, anything that moves you to keep going. Mine is a cork board on the back of my bedroom door, so every time I leave my bedroom, I see a picture of Chrissie Wellington, three-time Ironman Champion! Gosh she’s ripped. I love her.

5. As I always say, there’s safety in numbers! Connect with other moms on Twitter, forums like the one here at MomActive, find a running group or running partner in your area or virtual group of people who are trying to stay motivated together. The more people who are in the same boat with you, the easier it will be to dig deep and find your motivation this season.

6. Finally, make today your New Year’s Day. Every January 2nd, you walk into the gym and all the treadmills and ellipticals are taken. That’s because everyone is starting on their “new me”. They are all feeling guilty for what hath transpired during the holidays and they all waited until after they packed it on to start moving. They’ve all made resolutions that this will finally be their year. (And I truly hope it is!) But don’t wait until January. Go now. Make the time. You still have about four weeks left to get a jump on all the gym-crashers. Besides, starting now will help you battle the holiday bulge and some of those indiscretions, and it will give you that much-needed “me-time” you need in between all of the holiday madness.

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Join us Wednesday, December 9th for a Twitter Party Celebrating the Re-Launch of MomActive!

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Help us celebrate the re-launch of MomActive!  We’ll be hosting a twitter party on Wednesday December 9th from 7-9pm.  Our discussions on “modeling healthy behavior for our children” will include sponsored giveaways from Chefs Requested, EA Sports, Squeezeitin.com, Born Fit, and Earth Footwear.

Be sure to RSVP with your TWITTER USERNAME on the Mr. Linky and be present to win some great prizes!

easportsmoreworkouts

squeezeitin dvd

cr-logobornfit_logo_finalGiveaway_300x300

CUSTOM TWEETGRID NOW AVAILABLE!!

Click HERE!

Powered by MckLinky

Click here to enter your link and view the entire list of entered links…

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

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Mom Certified Shoe Tester 125x125I 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….

091120_NovDec_ExerWalk_EBlast_FINAL2

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Squeeze It In ~ Squeeze Backs

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cardio

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!

Squeeze Backs Slate

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

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.

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Squeeze It In ~ Dish Lifts

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cardio-1

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:

Let’s face it, gals, we’ve “convenienced” ourselves to death – literally. You barely have to get off the couch or break a sweat to do anything anymore – and as appealing as that sounds, it’s just not healthy. We’re not saying give up the conveniences – really, just try to take my laptop or cell phone – I dare you. But remember, people used to wash clothes on rocks, not the permanent press cycle. And this is precisely why Laura Ingalls never needed a gym membership.
This isn’t to say you’re not busy. We know you are! If your life is a gym (and you know it is), then work it out! There are endless ways to squeeze in great exercises throughout your busy (and convenience-filled) day and you can find many of them on SqueezeItIn.com.
Now we know it’s a very long trip from the couch to the gym. So why not slip in a few great toning exercises right where you live – in your kitchen?
When ABC’s Diane Sawyer (yes, THE Diane Sawyer) saw this exercise she said, “Every dish is an opportunity!” Right you are, Diane! We hope this helps you to see all the wonderful opportunities to “let life be your workout!” No go unload that dishwasher. Great calves are just a load away.

Dish Lifts Slate

Click on the photo above to view a video of this exercise.

How to do it: While putting dishes away, rise up onto toes.  Hold for a 3-count of SQUEEZE-IT-IN.  Come down slowly onto heels.  Repeat until all dishes are back in cupboards or for at least 2 sets of 12.
cardio

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. Coming soon: The SqueezeItIn.com Let life be your 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.

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