Tag: exercise

Slow, steady, and consistent wins the race ;-)

Slow, steady, and consistent wins the race ;-)

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I wasn’t entirely sure what I wanted to write about today, but as I drove my boyfriend to work he brought up his half marathon that I “spectated” over the weekend…if you can even call it that!  It was more like I got to see him start and finish the race, which honestly was a pleasure and while the 5:30am alarm was not what I would call pleasant, it was an experience I wouldn’t trade for the world.  After all, it was his first half marathon and, well supporting him is what it’s all about, right?

I was people watching, talking, and kind of doing my own thing as I passed the time until my boyfriend would come running across the finish line.  I began to believe and probably even realize that these half marathoners and full marathoners might be considered half crazy or completely crazy.  (No disrespect to those who train, love, and compete in them, but I got this feeling the more I talked and overheard competitors discuss the race…most said race day would come and they would wake up feeling crazy!)  Sure, I can get my butt out of bed to do interval training early in the morning because it’s fast paced, interval exercises that go quickly and are ever changing, but running?  Really, are you kidding me?  Get up at 5:30a and be ready and willing to run at 7am seems nuts!  I hand it to any and all runners who choose to get up and run 13.1 or 26.2 miles before the sun has even begun to come up, but I will stick to my interval training that keeps me on my toes and my eyes wide open!  That’s why a 5k would need to be fun or adventurous for me to take part.  Maybe even a triathlon at some point…that would at least be more similar to high intensity interval training…kind of, right?!

So, you might be asking yourself what’s the point of this post?  Talking about half and full marathon runners along with high intensity, fast paced interval training is like comparing apples to oranges…or is it?!  This is where the important stuff comes in. 😉  Both are very different exercises and both fit different people’s lifestyles, interests, and personalities, but one thing is that both are workouts.   And with workouts, especially running and long, cardio interval training is that the best way to maintain your workout is to go at a slow, steady, and consistent speed to maintain pace throughout your entire workout.

Whether it is running, interval training, yoga, or some other type of workout, it is best to build yourself up as you go through your workout.  The best way to go about your workout without getting tired too soon is to realize that going at a slow, steady, and consistent speed will allow you to keep pace.  Don’t challenge yourself or go fast too early in your workout.  You should think of the beginning of your run or interval training as your “warm-up” so that you get your muscles moving, ready, and prepared for the middle part which should be the most challenging part of your workout. The middle part should push you to your limits.  This is the part of your workout where you can increase your speed, increase the number of reps and sets, and set your goals higher than the beginning or end.

The moral of the story?  We may all be different shapes and different sizes with different personalities, hobbies, interests, and even different fitness goals, but in the end we are all working out to stay healthy.  So whether you are running, walking, doing interval training, or yoga you should still realize that we are all in it together when it comes to working out.  This means we all need to maintain a slow, steady, ad consistent speed in order to get the most out of our workouts.  After all, while being fast may seem to pump you up and get you going, it is slow, steady, and consistent that wins the race!

Happy running, training, and working out! 🙂

~jj

Breathing fuels your muscles, so practice breathing!

Breathing fuels your muscles, so practice breathing!

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Last week when I was working out, I was thinking about how important and helpful it is to know what breathing pattern works best for your body, which highly depends on the person and the exercise. If you understand the importance of your breathing during exercise, you will be more likely to succeed and get through your workout.  It’s something that I have practiced before (as odd as that may sound) because without proper breathing you cannot fully conquer a workout.  Working out is as much about breathing as it is getting your heart rate up and moving your body because breathing fuels your muscles and keeps your body going during your workout.

Here are a few tips on breathing that will help you get through your workout more efficiently.  See the chart below for a visual that will help explain the process of how and why breathing matters during your workout.

1. Remember that breathing gives your muscles the energy they need to keep up with the pace, speed, and challenge of your workout.  Think of it like this: similar to consuming food to keep your body going and nourished, breathing keeps your muscles going when active.  Putting junk food such as chips, cookies, sugary drinks, etc into your body makes your body feel lethargic, energy deprived, and lazy while breathing poorly such as taking shallow or short breaths, holding your breath, or not breathing in through your nose and out through your mouth when you exercise does the same thing to your muscles that poor eating does to your body.  It makes it harder for your muscles to get through the workout just like junk food makes it harder for your body to function properly and can create problems such as diabetes, heart attacks, and other health related problems.  If you do not practice breathing properly you can face shortness of breath during exercise, asthmatic symptoms, fainting, dizziness, or even headaches.

Breathing (Deep, steady breaths) →  Energy to fuel muscles →  Assists YOU with keeping steady, consistent pace → Helps challenge and push you farther → See better results over time

2. Deep breathing. Find your breathing pattern and what will work best for you during your workout.  The best way to do this is to practice breathing at your normal, resting heart rate to recognize how fast, slow, deep, or shallow your breaths are.  Then, consider taking deep breaths which help get more oxygen to your muscles.  It is important to be aware of how you breath because this will help you feel more at ease when you exercise as well as ensure you have enough energy to continue through your workout without experiencing dizziness, headaches, or even fainting.  Realize that it can often times be a learning curve to change your breathing pattern so be patient.  Lastly, as a quick tip, if you ever get to a point where you feel you have reached the peak of your workout or need a quick dose of energy, sometimes taking one big deep breath will help you regain momentum to push forward.

3. Breathing patterns can change based on the type and intensity of the exercise and workout you are performing.  For example, cardio workouts will require a more rigorous breathing pattern to keep up with the movement, speed, and intensity of your workout.  In yoga, you can practice breathing that is similar to mediation and slow breathing techniques that will have a calming effect on your mind and body.  Keep this in mind while working out so that you are getting the maximum benefits during your workout (i.e. burning max calories during cardio workouts and gaining ease and relaxation during yoga workouts).  These are just examples, there are many other types of workouts that you can adjust your breathing for based on the speed, length, intensity, and movement.

It may seem hard to believe that something as involuntary and regular to us as breathing can impact our workout so much, but proper breathing is key to help you maximize your results and maintain a safe workout.  Shall I say, happy breath-ercising?

~jj

Make exercise your positive!

Make exercise your positive!

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People often feel guilty when they eat lots of junk food or fatty foods over the weekend or skip a workout during the week so some people try to make up for this by punishing themselves with an extra long workout at the gym to compensate for missed days or junk food consumption.  There are a few problems with this though. Punishing yourself with an extra hard workout to make up for poor eating habits and missed workouts is like a consequence.  Further, remember that pushing yourself too hard and forcing an extra long, strenuous cardio workout is a great way to cause an injury or unnecessary discomfort in your joints and muscles. Rather than using negative reinforcement, try positive reinforcement (which studies show is so much more successful and beneficial).  For example, if you workout 5 consecutive days during the week, reward yourself with a small treat, shopping spree, etc during the weekend rather than punishing yourself because you ate a lot of carbohydrates all weekend and therefore need to make yourself get through an intense, two hour long workout.

Further, if you allow yourself to use exercise as a “punishment” your brain begins to associate exercise as a negative consequence for guilty or poor choices that you make.  Don’t do this!  You don’t want your brain to begin to feel as though exercise is a punishment.  Otherwise, this impacts your reality and feelings toward working out and exercise.

The solution is to try to maintain a routine and workout accordingly.  Did you slip up over the weekend and eat too much junk food, fatty foods, carbohydrates, or sweets?  Take a short walk or bike ride over the weekend mid-day or early evening to help balance it out so you don’t feel guilty or pressure to force a long workout in at the gym.  Use positive reinforcement and goals so that you can practice moderation.  Lastly, remember that exercise and fitness releases positive endorphins, improves your mood (by the end of the workout!), relieves stress, and I could go on and on.  The take all is that the benefits of exercise are astounding so don’t forget that what you gain from working out and the results you will see over time should be positives that keep you going back for more! 😉

~jj

Penciling in your workout!

Penciling in your workout!

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I thought it would be appropriate to talk about the trials and tribulations, chaos and exhaustion that life often throws at people since fall semester often means going back to school, preparing lunches again for kids, and after school sports and activities.  Further, people have surgery that you need to help take care of, you start a family, and you have unexpected work obligations and travel.  While all these tend to throw a curve ball, it doesn’t give you the excuse to skip your workout.  Working out helps reduce stress and relieve the tension that gets built up from the day.  When life gets busy, change your workout or rotate the days you do certain workouts so that a recovery workout might fall on a busier day, but still allows you to workout in some capacity.  Many, if not all of us, hold very busy lives and feel as though we never have enough time in the day, let alone time to set aside for exercising.  That’s everyone, right?!   We may not all have children, aging parents, a house to take care of, pets to walk, etc, but we do all have obligations and priorities to balance.

While you may not have a half hour, an hour, or even an hour and a half to dedicate to exercising or personal wellness each day, you do have small increments of time that can be used to exercise.  For example, you may have a 15 minute break at work where you can take a walk, do some jumping jacks and push-ups, go up and down the stairs, or sit at your desk and do leg lifts and weights (keep a set in the office to make it easy on yourself).  Two 15 minute breaks will allow you to get at least 30 minutes of exercise in each day.  Don’t get any breaks at work or it isn’t something that is consistent?  Stop spending so much time on Facebook, Twitter, Pineterst, and other social media websites every single day, every single hour.  I hear people say all the time, “I am so busy I barely have time to keep up with my house, my friends and family, my pets, and still sit down and relax.”  This is a huge pet peeve when most people spend hours on Facebook ad social media or watching television.  If you have time to look at random Facebook statuses all day, then believe me, I promise you have time to set aside 30 minutes to take care of your mind and body.  And guess what?  All those Facebook statuses, Twitter feed updates, and Pinterest projects will still be waiting for you when you are done!  Remember your health is more important than sitting for 3 or more hours on social media sites, so rather than skip a workout, delay it if you need to!

With unexpected work obligations and travel, consider a workout that can be done using only your body and can be done almost anywhere with a small amount of space such as in a hotel room.  For example, crunches, push-ups, jumping jacks, and other 20-30 minute workouts can be done doing repetitive sets of exercises that only require using your own body weight!  These exercises are not only convenient, but also tend to be less intrusive on your joints than machines.  For me, using my body weight versus using machines is the best change I have made in my life to improve my workouts and make me feel so much better!  I try to remind everyone, we are all different, so what works for me may not work for you, but I do hope my tips and tricks may provide guidance and encouragement!

Your workout should fit your schedule and lifestyle because this is what helps you stay on track, prevents you from skipping workouts, and from giving up.  If that means yoga and a walk at 6:30am so that you can get your workout done before work then you should do that.  A workout could be two 15 minute breaks during the day or over your lunch, a group fitness class or club that meets 3 times a week, it could be working out with your kids during the day, taking your baby and a jogging stroller to your gym and running on the track, yard work, doing exercises every time you get up to make copies at work, etc.  Your workout can fit into any small windows of time that you have rather than feeling like you need to have a block of time set aside.  If you “pencil in your workout” at the beginning of each day, it has been shown that you are more likely to exercise and meet your fitness goals.

~jj

Yummy, yummy to my dessert tummy!

Yummy, yummy to my dessert tummy!

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We all have a sweet tooth of some kind for some type of dessert.  You may not be a cake eater, but you might like pies, cookies, cupcakes, ice cream, brownies, candy, or some other type of sweet indulgence.  I often hear people say they have cut sugar from their diet and my first question is why?!  The most common response is to lose weight for a specific event or occasion (i.e. wedding, swimsuit season, class reunion, etc).  It really doesn’t make much sense to me because you lose the weight for the event or occasion and then gain it right back so it isn’t done to maintain a healthy weight and sustain it over time.  Removing sugar from your diet as a “cleanse” or way to lose weight is almost like a punishment to yourself (and possibly others) because your mood changes, you crave sugar, and once the period of time, event, or occasion ends you tend to overindulge yourself with sugar until you feel sick and sometimes even guilty.

What’s my point or better yet what’s my solution?  Build dessert into your meal and calorie count for the day.  For example, if you know you will be eating dessert after dinner, base your total calories and portions for that meal prior to dessert.  If you usually eat 650 calories at dinner, but know that you will be eating dessert cut your calories at dinner to 400 and then allow yourself a 250 calorie dessert.  This helps reduce your portions prior to dessert so that you don’t over consume by adding an additional 250 calories to your typical 650 calorie dinner.  If you don’t cut calories and portion out your meal to consider dessert, think about how many calories you would eat if you have your usual 650 calorie dinner and decide to add on a 250 calorie dessert.  You would have a total of 900 calories for one meal, which is almost half of what a woman’s total daily caloric intake should be!

My final point?  Be cognizant of how many calories you are putting in your mouth, be well informed about how many calories you SHOULD be eating based on your gender and age, and lastly remember that portion control is just as important as what you choose to put in your mouth!  So eat nutritious and eat within boundaries!  Below is a general calorie count for men and women based on age and activity level.  Please realize it is a little bit different for every person based on their fitness level, health and medical history, etc.  Also, remember that as we age our metabolism tends to slow down decreasing the amount of success we see in burning calories when we workout.  In other words, as you age it may take more effort and a longer workout to burn the number of calories you once burned at a younger age.  Don’t feel discouraged though, no matter what, if you are working out you are definitely doing your mind and body a favor and making me proud (because you are helping me change the dynamics and statistics in America which will take time to do)!  Oh, and just so you got the moral out of the story:  Don’t cut out sugar, enjoy a dessert on occasion, key words being on occasion!  You will feel better, do much better, and see more success if you maintain your diet by eating in moderation rather than cutting food groups.  That saying “everything in moderation” that you are always told and hear is actually true! 😉

GENDER CALORIES (Moderately Active) CALORIES (Active)
FEMALES 

19-30 years old

31-50 years old

51+ years old

  

2,000 -2,200

1,800-2,000

1,600-1,800

  

2,400

2,200

2,000-2,200
MALES 

19-30 years old

31-50 years old

51+ years old

  

2,400-2,600

2,200-2,400

2,000-2,200

  

2,800

2,600-2,800

2,400-2,600

(Courtesy of http://www.choosemyplate.gov)

~jj

Small progress should make you happy!

Small progress should make you happy!

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Small progress may be frustrating, but small progress is better than no progress, moving backwards, or having setbacks.  While you may wish to see more progress in terms of weight loss, muscle tone and definition, or in your energy level, remember that progress takes time, especially when it comes to changing your habits and body.  It is safest to see slow, steady results that are consistent and maintained over time.

Changing your habits and making changes to your body through exercise and nutrition can take time (and should take time).  Quick weight loss and sudden food changes such as eliminating caffeine, sugar, or carbohydrates may not only be dangerous, but also may present side effects including mood changes, increased anxiety and stress levels, or even could be harmful if you have rapid weight loss in a short period of time.

It is important to be happy with small milestones as those add up and help you achieve your overarching fitness and nutrition goals.  So as you workout and make fitness and nutrition goals (see Fitness and nutrition goals to the rescue!) remember that your small progress should be motivation to keep you going and further your desire to see your end result.  My boyfriend likes to sign up for 5ks as a goal to work toward for himself and is now signed up for a half marathon in October.  It is a great goal and is something that he can slowly train for.  He signed up for the half marathon in April to give himself plenty of time to train and work up to the 13.1 miles he will be running.  Setting large goals for yourself that are 3-6 months or more out is great because it allows you to slowly make progress over time.  For example, my boyfriend can set a goal of running 3.5 miles for 3-4 weeks (he can already do that because that’s about the distance of 5ks) followed by increasing his distance to half of the marathon of about 6.5 miles and do that for about 2-3 weeks and then do three fourths of the race by increasing to about 9.75 miles for 2-3 weeks and then do the full 13.1 miles for at least one week.  This is just an example, so do what you feel the most comfortable with and works best for you based on your fitness level and experience.

Just remember that building yourself up by slowly making progress over time is much healthier than pushing yourself too hard in a short period, losing weight rapidly, or cutting out food or food groups too quickly.  Small progress is not only great progress, but will make life less stressful over time and is proven to make it easier to maintain and sustain.

~jj

A {healthy} routine…what foods do YOU feed your family?

A {healthy} routine…what foods do YOU feed your family?

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Whether your family consists of kids, you’re a newly married couple, or you are a baby boomer near or in retirement, a great way to keep up with your health is by using those around you to keep you in check.  It doesn’t mean that they hold you accountable for what you put in your mouth, but it might mean that the reason you serve healthy foods such as fruits and vegetables with meals is to be a mentor to inspire and provide an example to the people in your life (kids, sisters/brothers, cousins, spouse, etc).  It means YOU care enough to help show those around you that through healthy eating and regular exercise you decrease your chances for diabetes, heart disease, and obesity.

Consider making health a daily family event or routine.  For example, make dinner an occasion where you make a protein, carb, and vegetable side.  You can help your kids learn about their food choices by placing foods in categories that are easy to understand such as “Go”, “Slow”, and “Whoa” which is used in school heath curriculum.  For example, fruits and vegetables in their raw form are usually “Go” foods (eat most often, almost always) while canned fruits in light syrup or frozen vegetables would fall under “Slow” foods (eat less often, sometimes) because a lot of the nutritional value in these foods lessens once they are altered.  Examples of “Whoa” foods (eat least often, once in awhile) might include donuts, cake, cookies, chips, and other foods that are high in sugar and sodium.  Help teach those around you how to categorize their foods.  Make this a fun activity for kids (or adults) by cutting out foods they love and asking them to place each picture under the correct category.  This helps them learn while providing a great chart to hang on the refrigerator as a reminder.  We all need a reminder every now and then and what better place than on the front of the refrigerator so you are constantly reminded every time you open it?! 😉 Once you understand the idea of categorizing individual foods such as breads, cheese, meats, pasta, etc. into “Go”, “Slow”, and “Whoa” you can take it a step further by combining food groups (as we often see when we make meals).  For example, a bagel pizza or English muffin pizza made with low fat cheese or vegetable lasagna/pasta made with a red sauce would be considered “Go” meals while macaroni and cheese or pizza would fall into the “Slow” meals group and deep dish sausage pizza or fried chicken with gravy would fall into the “Slow” meals group.

Remember that your attitude toward food, nutrition, exercise, and fitness impacts your children, your spouse, and those around you so make sure you are the positive influence that helps them stay healthy!  For example, take a 30 minute walk in the evenings with your spouse or take a family bike ride.  Think of fun activities that allow you to make memories and are fun so that your children, spouse, and family have a positive experience as it relates to exercise.  Making a positive association with exercise and healthy foods is very important, if not vital.  This helps you, your children, your spouse, and family recognize the benefits of healthy eating and regular exercise while also making them feel like it is easy, fun, and stress-free.  After all, remember that health starts with family and friends because children, friends, and family often echo the behavior of people they are surrounded by.  Be the difference in your family and group of friends to show those around you how to make health a priority through regular exercise and healthy eating.

~jj

Superhero in action…busy building muscle!

Superhero in action…busy building muscle!

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Last week my boyfriend unintentionally came in to see me while I was working out.  He didn’t realize I wasn’t done working out yet, but it did throw off my rhythm for the last 15 minutes (cool down portion) of my workout.   It is important to realize that working out each day is a chance to take a break from your normal activities.  It gives your mind and body a break from the routine of life while giving you fresh energy.

I workout almost everyday and mostly so my mind and body has its own time away from everything and everyone.  Therefore, when I workout, everything and everyone waits.  I put music on and get into a different mode.  I do not stop for Facebook, Twitter, or any other social media.  Instead I avoid it because how can you really be working out and clearing your mind if you are on social media?!  I literally take a break from everything…tv, internet, social media, technology, socialization, etc.  Whatever might be on social media, any posts you are tagged in, or texts you are sent can wait.  They will still be there when you are done.  Unless there is a medical or family emergency that cannot wait, I suggest you consider doing the same thing.  Give your mind and body a break…from everything!  You will be happy once you start doing your workouts without interruptions and in peace so that you can actually wind down, refresh, and have time to yourself.  After all, your workout may be the only time all day that you ever get to yourself.  Take advantage of it!

Realize there is reason behind not allowing interruptions or pausing during workouts.  Once you are in your workout, you get into a rhythm and pace that keeps you going and motivates you not to stop.  Being interrupted can throw off your rhythm and your workout, making parts of your workout stressful or chaotic if you lose your motivation and pace.  My tip to you is to make it a habit to not stop in the middle of workouts!

Aren’t convinced that interruptions, distractions, etc are a problem when working out?  You should think again and that’s because you will get better results and see results more quickly if you maintain a steady pace while keeping the correct form.  In other words, try to maintain pace without stopping for interruptions or distractions such as children, pets, etc so that you can consistently keep your heart rate up.  And on a side note, how do you think athletes keep in shape?!  Through heavy discipline and training without and yes, I repeat, without interruptions or distractions!  They train and continue to train each day with a strict and steady regimen that keeps them on track to improve their mind and body.

As for the superhero reference in the title (in case you are wondering), it refers to the Under Armour dri-fit workout shirts I wear when I workout…I have a Batgirl, Supergirl, and Wonder Woman one!  So each time I set out on my workout, I envision myself as a girl on a mission.  A mission to conquer my workout as Batgirl, Supergirl, or Wonder Woman!  It’s more fun this way and it’s healthy for us all to have a little bit of kid in us at heart! 😉

~jj

Summer Heat: Staying safe & having fun in the sun!

Summer Heat: Staying safe & having fun in the sun!

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There have been several instances this summer where I have read of people running and doing intense cardio workouts outside in the extreme heat…extreme heat and temperatures of close to 100 degrees.  This is becoming a problem because nearly every summer we hear the warnings and dangers of staying hydrated, being safe and responsible, and staying out of the heat when the temperatures are at dangerously high levels.  I know every summer I read about at least one person who thinks that they are invisible and can stand up to the heat to run outside, but they die from heat exhaustion because they pushed too hard in the heat.  Remember that while you may be fit and trim and able to keep up with the heat, it doesn’t mean you should.  It is important to remember that the heat can be dangerous and while it may seem like a good idea to stay active, it is also a good idea to stay safe.  That means taking precautions by not exercising during extreme heat warnings and dangers, staying hydrated, and waiting until the temperature drops such as in the late evening after the sun has gone down or early morning before the sun is up to do any outside workouts.  While there are opportunities when it may be somewhat safer to run, also remember you should look at the hour by hour forecast and factor in the humidity and heat index to determine whether it truly is safe.

Next, know when to stop.  Don’t push yourself until you are at the point of suffering from a heat stroke or heat exhaustion.  Stop before breathing gets difficult from the heat and know that when you feel physically and or mentally tired it is time to call it a day.  Modify and adjust runs, exercises, and workouts if they are too challenging to do outside in the summer heat so you don’t do harm to your body.

Remember, summer is a great time to vary your workouts and do fun activities (that can be less strenuous) with the family that can count as workouts.  Aquatic workouts and exercises are great for reducing muscle and joint inflammation or pain that may arise from excessive cardio or running (which can be worsened if rest days are not taken).  Kayaking and canoeing are other great summer water activities that can allow you to cool off in the water while getting some exercise at the same time!  Summer kickball, baseball, and sand volleyball leagues are also popular activities that can be fun and often are in the evening hours once the sun has gone down.

Relax, have fun, and modify your workouts based on the heat and local activities in your community.

~jj

A recipe for health: Summer Spaghetti

A recipe for health: Summer Spaghetti

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I thought it would be different to share a healthy recipe today.  I am a huge pasta fan so I thought my simple Summer Spaghetti recipe would be a great one to share.  You can vary it however you want and feel good about eating it because it is much lighter than a typical “red sauce spaghetti.”

Summer Spaghetti

-whole wheat pasta of your choice (I have used several different types, but I think classic spaghetti noodles work best)

– 1 TBS pasta water

-1-2 TBS EVOO

-Parmesan Garlic shredded cheese (yellow bottle next to plain Parmesan cheese)

-Asiago and Parmesan cheese (I use about 1/4 cup of each)

-half lemon squeezed (or less depending how much acidity you like)

-1-2 TBS pesto

-1 cup chopped broccoli (you can substitute yellow or green zucchini or any veggie you prefer)

-Pepper, red pepper flakes (optional)

Cook the pasta to your desired tenderness. Cook broccoli in microwave or on stove. Combine pasta, broccoli, lemon, EVOO, pasta water, and pepper in saucepan or skillet and stir together over low heat.  I mix in the cheese last and leave it on a few more seconds to allow to combine with all ingredients. Now, enjoy!

That’s an easy and light summer recipe that can be thrown together very quickly!  Remember, exercise is great, but leading a healthy lifestyle is a balance of nutrition and exercise.  You should try to exercise and eat for success (and in moderation, too)!

~jj

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