It seems that obesity has been getting a lot of press lately both in headlines for health reform and on TV. Anyone catch the season premier of More to Love last night? I wont spoil it for you, but it was hard to get past the height and weight data of every lady on the show being displayed as if this was the defining characteristic of her self. I am not a fan of an "us" vs. "them" mentality when we address "normal weight" vs. "overweight" individuals. We are all people who need to make our health a priority and a healthy weight is always an important goal to strive for. No, a size 2 is not realistic for everyone, and everyone can be loved no matter what size, but do we have to have another TV show where being overweight is the defining factor of entertainment? I just can't embrace the concept. Just keep in mind that healthy is not always about numbers and sizes... it is about making healthy choices and making changes where changes need to be made.
Here is an article that came out today about the impact that obesity has on our financial system. I wonder if I can get in on the handouts, I would love to be able to change some more lives.
Wednesday, July 29, 2009
Wednesday, July 15, 2009
Rock Your World
A few months ago as we prepped for an amazing wedding I had an unfortunate event - my IPOD was unplugged from my computer without "ejecting" it first.... and I lost all of my music. I was of course sad (at first). I have a very lovely pink IPOD Mini that is still truckin after 5 years (they don't even make them anymore!) and I was worried it was going to call it quits for good. But, much to my excitment it was happy to keep working! After two months of no cable (I had some time to kill) I recreated my play lists. Well, a few workouts later and I have realized how much this was a blessing in disguise! I love my new music!! I created a new playlist for my workouts and I have noticed how I am actually workingout longer to be able to keep listening to my songs. So, since I promised to pass on inspiration for workouts, I say: pump up your pod and get movin! Here are a few of my fav's if you need some suggestions.
* Black Eyed Peas - I Gotta Feelin (or anything they have released)
* Linkin park - New Divide (from Transformers!!!) or again, anything they have released
* Kanye West - Stronger and Heartless and Love Lock Down...
* Dashboard Confessionals - Vindicated
* Daniel Beddingfield - Gotta Get Through This (Oldie but goodie)
* Carrie Underwood - Flat on the Floor
* The Ting Tings - Thats Not My Name
* Danity Kane - Damaged
* Justin Timberlake - Like I Love You
I know, some are random - but hey, I like it all. Leave me a comment with your favorite songs so I can add them to my list and pass them on!
Saturday, July 11, 2009
Remember to Walk Before You Run
With the nice summer weather inspiring so many of us to head outside for our workouts, I get a lot of people asking me the same question: "I want to start running outside but I hate running - how do I run without it killing me?"... or something in that fashion. Sound familiar? Coming form someone who also used to hate to run (remember when the lap around the track for cheerleading was the WORST thing ever??) and who now has learned to love it, let me help you!
Here is my disclaimer: I am not a "runner". I do not have any training or background in marathon running, distance running of any kind, and I do not claim to be an expert in this arena. But, I do know a thing or two about training the body and I do understand progression. So, here are a few tips from a fitness prospective on starting a running program.
1. GET A GOOD PAIR OF SHOES: This can make the single most difference in whether you enjoy running or not. You must have a good pair of shoes or your knees, back, and every other part of your body are going to suffer. I recommend Mizuno running shoes (my absolute favorite by far) or Asics because they are light weight, comfy, and they last for a good amount of miles. You can get them at most sport retailers or online, zappos.com or onlineshoes.com have good deals. You can email me if you want more guidance. This is a MUST, don't start without good shoes.
2. GET COMFORTABLE AND FUEL UP: Running will get your whole body working, which means your going to get warm! Make sure you wear some layers so you can strip down as you go and cool your body. If you get too hot, you are going to get even more uncomfortable and tired. Keep the sweat coming, it will help cool you off, but don't bundle up to much. Also, make sure you have eaten something so you have some extra energy, it will help with cramps and will give your body fuel for the extra effort. I'm not talking about a big meal - banana with peanut butter, yogurt + granola, soem almonds and fruit, etc. A little boost will go a long way.
3. PICK YOUR VENUE: Different surfaces can make a difference on how our joints respond. Softer surface, ie treadmill, track, or dirt will give more cushion. However, sometimes the most convenient is out your front door on the pavement - and that's ok too. The sidewalk is great because it is safe from cars and tends to go for a long period of time in one direction so you wont get lost and you can just turn around when you are ready and come right back home. If you are running on the road, remember that roads have a slant on the sides for water to run off, so you may feel like one leg is working harder than the other - make sure you even out by changing sides halfway through (run on the other side of the road...) Watch for cars - try to run FACING oncoming traffic at all times.
4. WE MUST WALK BEFORE WE RUN: Now that we are dressed and ready to go - don't get too ambitious. As new runners we tend to get excited and do too much too soon, which inevitably leads to pain and hating running just like we predicted, and so we stop. Sound familiar? Ok, lets break the cycle! We are going to start with a mandatory 5 minute walk as a warm-up before we even kick on the gas and run.
5. TIME, NOT DISTANCE: Don't get overwhelmed by miles, start with timing your self. Aim for 20 minute runs in the beginning. Just enough for calorie burn and a good sweat, but not too long or overwhelming on the mind and body. You don't need to run for an hour to reap the rewards, I promise. And if you start out with shorter distances, it wil be EASIER to run the longer distances later - remember, you want to LIKE to run. So, 5 minute walk warm-up, then we are going to run for 20 minutes...
6. HOW TO RUN FOR 20 MINUTES: This can be done 3 ways - (1) A jog/run for 20 minutes at whatever pace feels good to you - speed up when you feel ambitious, slow down when you need a break. (2) A combination of running as long as you can and then walking for a break when you need it. (3) Alternating walking for a few minutes, then running for 30 seconds for 20 minutes. If you start with level 3 and slowly increase your running time you will eventually find yourself at level 2, and then eventually you will be able to maintain level 1 - how easy was that??! You can do it!
7. STRIVING FOR MORE: Once you have mastered the 20 minute run - add on more time, 5 minutes at a time. Try to maintain a time for 2-3 weeks before you add on more. Don't increase by 5 minutes every time you run. You will hurt, hate running, and stop - remember??? And keep in mind - you don't have to run for hours every time!! 20 minutes 3 days a week has more health benefits than 45 minutes 1 day a week. Trust me.
8. COOL DOWN AND STRETCH: Take care of yourself post-run. This is very important for wanting to go out to run again. Walk for a few minutes after your 20 minute run so you have time to cool down. Do a few stretches for your legs and back when you get home. Cool down and recovery for your body is key to success for future runs.
9. ASK YOUR TRAINER FOR HELP: I am happy to give you anymore tips, help, guided workouts... let me know what you need!
Happy running!!!
Here is my disclaimer: I am not a "runner". I do not have any training or background in marathon running, distance running of any kind, and I do not claim to be an expert in this arena. But, I do know a thing or two about training the body and I do understand progression. So, here are a few tips from a fitness prospective on starting a running program.
1. GET A GOOD PAIR OF SHOES: This can make the single most difference in whether you enjoy running or not. You must have a good pair of shoes or your knees, back, and every other part of your body are going to suffer. I recommend Mizuno running shoes (my absolute favorite by far) or Asics because they are light weight, comfy, and they last for a good amount of miles. You can get them at most sport retailers or online, zappos.com or onlineshoes.com have good deals. You can email me if you want more guidance. This is a MUST, don't start without good shoes.
2. GET COMFORTABLE AND FUEL UP: Running will get your whole body working, which means your going to get warm! Make sure you wear some layers so you can strip down as you go and cool your body. If you get too hot, you are going to get even more uncomfortable and tired. Keep the sweat coming, it will help cool you off, but don't bundle up to much. Also, make sure you have eaten something so you have some extra energy, it will help with cramps and will give your body fuel for the extra effort. I'm not talking about a big meal - banana with peanut butter, yogurt + granola, soem almonds and fruit, etc. A little boost will go a long way.
3. PICK YOUR VENUE: Different surfaces can make a difference on how our joints respond. Softer surface, ie treadmill, track, or dirt will give more cushion. However, sometimes the most convenient is out your front door on the pavement - and that's ok too. The sidewalk is great because it is safe from cars and tends to go for a long period of time in one direction so you wont get lost and you can just turn around when you are ready and come right back home. If you are running on the road, remember that roads have a slant on the sides for water to run off, so you may feel like one leg is working harder than the other - make sure you even out by changing sides halfway through (run on the other side of the road...) Watch for cars - try to run FACING oncoming traffic at all times.
4. WE MUST WALK BEFORE WE RUN: Now that we are dressed and ready to go - don't get too ambitious. As new runners we tend to get excited and do too much too soon, which inevitably leads to pain and hating running just like we predicted, and so we stop. Sound familiar? Ok, lets break the cycle! We are going to start with a mandatory 5 minute walk as a warm-up before we even kick on the gas and run.
5. TIME, NOT DISTANCE: Don't get overwhelmed by miles, start with timing your self. Aim for 20 minute runs in the beginning. Just enough for calorie burn and a good sweat, but not too long or overwhelming on the mind and body. You don't need to run for an hour to reap the rewards, I promise. And if you start out with shorter distances, it wil be EASIER to run the longer distances later - remember, you want to LIKE to run. So, 5 minute walk warm-up, then we are going to run for 20 minutes...
6. HOW TO RUN FOR 20 MINUTES: This can be done 3 ways - (1) A jog/run for 20 minutes at whatever pace feels good to you - speed up when you feel ambitious, slow down when you need a break. (2) A combination of running as long as you can and then walking for a break when you need it. (3) Alternating walking for a few minutes, then running for 30 seconds for 20 minutes. If you start with level 3 and slowly increase your running time you will eventually find yourself at level 2, and then eventually you will be able to maintain level 1 - how easy was that??! You can do it!
7. STRIVING FOR MORE: Once you have mastered the 20 minute run - add on more time, 5 minutes at a time. Try to maintain a time for 2-3 weeks before you add on more. Don't increase by 5 minutes every time you run. You will hurt, hate running, and stop - remember??? And keep in mind - you don't have to run for hours every time!! 20 minutes 3 days a week has more health benefits than 45 minutes 1 day a week. Trust me.
8. COOL DOWN AND STRETCH: Take care of yourself post-run. This is very important for wanting to go out to run again. Walk for a few minutes after your 20 minute run so you have time to cool down. Do a few stretches for your legs and back when you get home. Cool down and recovery for your body is key to success for future runs.
9. ASK YOUR TRAINER FOR HELP: I am happy to give you anymore tips, help, guided workouts... let me know what you need!
Happy running!!!
Wednesday, July 1, 2009
Back on the Wagon
I feel like Oprah... I have been neglecting my fitness needs! Well, kind of - my blog at least! Let me start by saying I apologize, if there is anyone still out there reading this... hello! I promise I am hitching up the horses and climbing back on. So, keep me bookmarked because there are some exciting posts coming up!!!!
Here is something to get us started:
Check out the website of a high school classmate of mine, she is awesome. I want to be her! If you need a good dose of inspiration, read her biography. Then play around on her site. Her grocery list has some great food tips on it. Go, do it!
Mission Possible: Jenna Phillips
Here is something to get us started:
Check out the website of a high school classmate of mine, she is awesome. I want to be her! If you need a good dose of inspiration, read her biography. Then play around on her site. Her grocery list has some great food tips on it. Go, do it!
Mission Possible: Jenna Phillips
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