Make a Plan

I have been working on this blog for nearly four weeks.

In the first draft, the tone was too angry. It was not much better for the second draft nor the third. Finally now, weeks later, I have found the proper tone.

It all started with a rash of cancellations from my personal training clients and my cleaning lady.

I love routine. And when my routine is interrupted, it drives me crazy. (My nickname is not Gumby). That’s not to say that I am not flexible, I am. I just prefer to stick to the plan.

The first week my cleaning lady cancelled, it was because it was too cold for her to be outside. It was well into the single digits and I understand that standing around waiting for a bus or a subway is not ideal. The same week, a client cancelled because she was sick. I get that too. Sick is sick. No one wants to jump around and push themselves when they are under the weather. A second client cancelled two days ahead of her scheduled appointment because she was tired. Seriously? Two days before and you are already too tired?! I know she just didn't want to train. To make my week complete, a third client cancelled because she had too many other things going on that week. Poor planning on her part.

Cancellations drive me batty. Mainly because it changes my week. (Have I mentioned how much I hate change?) I have a set schedule for my week. Because my week takes coordination, it is easier to have an idea of when/where I need to be and when. I learned my discipline from my mother early on (she consistently packs her lunch the night before and lays out her clothes) and then from my Sensei later on in life (instilling discipline, drives self-discipline). And let's not forget The Husband, the project manager. He plans for a living. When I come across people who fail to plan, well... I just don't get it.

Please allow me to help. This is not just fitness advice but perhaps a little life advice. Although it sounds rigid, having a plan is a good thing. If you have a plan, you can make time, plan alternatives and not rush. Things don't get forgotten. Planning and organizing actually gives you time to relax. It may sound forced but scheduling down time works.

If I know I have a client in midtown at noon on Friday, I am not going to book another in the Bronx at 1. I go so far as to sit down Saturday mornings and create a food plan for the week. So when I hit the grocery store, I have a list and no extras make it into my cart. I don't have to think about what I am going to eat during the week. Everything is laid out in front of me. Of course there are last minute invitation to lunch or dinner but, with a plan, 80% of the time I eat better. I shop at the same time more or less every week. I work out at the same time every day.

A plan does not have to be strict (I know the husband will disagree here [Editor’s note: I actually agree]) but at least a guideline for what your week/day/month look like.

Since I write about fitness, let's talk about planning your workouts. Start with your goals: weight loss; increase strength; improve endurance, etc. Define the time frame and be realistic. It takes at least three months before you will see results. With that done, how do we get there? Pull out your calendar. We already know you work. That pretty much eliminates Monday through Friday from 9-5 plus commute time. That leaves us with mornings, evenings and weekends. Is there a gym near your office? Could lunch time work for you? We have to explore all options.

Personally, I prefer morning workouts. You say “Laura, I have to be in the office at 8:00 am, and I have no time”. Let me ask what are your expectations of a morning workout? A morning workout can be 20 minutes and not an entire hour. Save the long workouts for the weekends.

Have heard of HIIT (High intensity interval training)? You can burn colossal calories in a short period of time. Without getting into specific protocols of the different types HIIT training, let me give you an example of one. Get on the treadmill. Start at your normal pace. Run for 3 minutes, at the top of the third minutes, turn up the pace. If you usually run at 5.5 or 6, take the pace up to 9/9.5/10 and sprint for 30 seconds. Recover for 30 seconds and then go back to your regular pace. During the course of 20 minutes, you will sprint 4 times and gain a great calorie burn. There are so many types of HIIT. You could do a lifting circuit in those same 20 minutes. With the right intensity, 20 minutes can feel like an hour.

If you want some help putting together a 20 minute morning routine whether it is for the gym or your living room, email me: laura@inspiredbylaura.com. You can use the same idea for a lunch time workout during the week. Save your long runs or cycling for the weekends.

Back to my point, get your workout on the calendar. Monday at 5:30 am. Wednesday 7:00 pm Friday 6:00am. Whatever works for you? It might be different every week, and that's ok. But you should treating this time to be as important to your day as any doctor appointment or work meeting.

You only get one body. You cannot trade it in and replacing the parts gets expensive. Preventative maintenance is easier and less expensive.

Clients complain all the time about not seeing results. It drives me crazy. I would like to shake them. Remember that appointment that you cancelled last week and the week before? Training consistently will actually get you the results you are looking to achieve. Working out once a week or once every other week makes your workouts more of a chore than enjoyable. It’s like starting over again every week. As you build stamina and strength, your workouts will get easier, then they become fun. Your body needs to be taxed in order for it to adapt to new stressors. You just need to do the workout.

There is no such thing as a perfect week. Life gets in the way, kids get sick, people call out cold & tired and bosses demand some crazy after-work meeting at the last minute. Knowing that, and having a plan will allow you to get other important things done, like taking care of yourself. If you don't take care of yourself by dedicating some time every week to your workout, you won't be able to take care of those kids or attend that meeting or cover for an employee that is tired & cold. Make the plan, it’s a start to a successful week. 

Vegan, Vegetarian or Carnivore

I have been toying with the idea of going vegetarian for at least a year now. Over the weekend, I watched a documentary Forks over Knives, which got me thinking of potentially going vegan. I like to skip steps. Why walk when you can run?

I truly believe in the benefit of a plant-based diet and if I could save a few animals along the way...

The first reason I dismissed the idea is The Husband's ex-wife is a vegan. I could never be like her. I actually don't know her but who wants to be like your spouse's ex? They are ex's for a reason right?

The second reason I dismissed the idea because I thought of the things I would have to give up. Meat for one. Ice cream, honey, cheese. How can a person live without cheese? I love cheese. Doesn't everyone love cheese? What is better than a glass of Cabernet with a big ol’ stinky cheese? My mouth waters just thinking about.

I began writing this morning in hopes to work out my dilemma.

There are many types of vegetarians. Ones that eat eggs, ones that don't. Some that eat fish. Some that eat cheese. Others eat chicken and abstain from mammals. For some, the rule is don't eat anything with eyes or parents. It can all get to be a bit much. For the most part, I think we all know that vegetarians are people who don't eat meat.

Taking plant-based eating to the extreme are vegans. When I picture vegans, my mind sees a group of people in military fatigues standing with shotguns all of who are painfully thin. I know this is absolutely not true. Vegans, by definition, are vegetarians who omit ALL animal products from their diet.

When I picture carnivores, the picture isn't much different. I still see a group of people. They are just standing next to large slabs of meat hanging over a fire, sporting their 10 gallon hats. All of them are overweight but they too have shotguns (who says media has no influence). This too I know is not true.

Now that you see what I see, back to the dilemma.

The biggest problem with our meat today is that it is mass produced. Industrial animal factories. This is not a term that makes me comfortable. Our chickens, cows and pigs are bred to produce meat, the bigger and faster they grow, the more valuable. They are held in confined feedlots where they eat high protein grain-based feed and other unmentionables. This feed contains growth hormones and antibiotics. Once a cow gets to be 1400-1600 lbs., usually as a teenager, it is transported for slaughter. During the transportation process, the living conditions get worse. The animals are not used to being moved and often vomit and get diarrhea in the process. Not to mention they are deprived of food and water during the transport. I cannot describe to you what happens next as it is too upsetting. Needless to say, this is not the meat I want to eat. There is a week's worth to say about the antibiotics and hormones and the long term effects on us and our children.

Cows should eat grass.

On the flip side, we humans have been eating meat throughout evolution. Unprocessed meat is loaded with healthy fats and grass-fed animals contain up to 5 x's Omega 3 as corn fed animals. Meat contains high quality protein that is crucial for the function of muscles and bones. It is also delicious. If you choose to eat meat, look for grass fed, organic. You know the smaller farmer is also slaughtering his animals in a more humane way.

With that said, what are the benefit of going plant base? First, by eliminating processed meat from your diet you also eliminate saturated fat and cholesterol. The benefits of a plant-based diet range from nutrition:

·         Increasing fiber,

·         Reducing saturated fats

·         Adding phytochemicals

·         Vitamin C

·         Folate

·         Potassium

To disease prevention:

·         Cardiovascular disease

·         Type 2 diabetes

·         Colon cancer

·         Breast cancer

·         Macular degeneration

·         Arthritis and osteoporosis

And physical benefits:

·         Lower BMI

·         Weight loss

·         More energy

·         Healthy glowing skin

·         Less migraines

Again, on the flip side, there are people out there to claim to be vegan but don't know how to eat healthy. French fries (most likely cooked in animal fat) are not health food. Potato chips fall into this category too. The whole idea is to eat healthier (have you met the spiralizer yet? LOVE IT. Parnsaffles and zuchetti, yum!). At least that is my take on it. Not to forfeit food for a cause and be so militant in the lifestyle that you wind up alienating family & friends. Vegan cooking is less difficult with resources like Pinterest and Google with 1,000's of vegan and vegetarian recipes. Every day I search for vegan & vegetarian recipes and have made some wonderful discoveries.

Vegetarians on the other hand seem to be a bit more flexible. Cheese and eggs are allowed (if you are Octo-lacto). Wine is also allowed (thank goodness). Fish is allowed if you are pescatarian. It seems you can make up some rules for yourself instead of staunchly following vegan guidelines. I mean really, how to you sweeten tea if there is no honey in your life. I think I can fairly rule out veganism for me.

I think the best I have found so far is the flexitarian, mostly vegetarian but allows meat once in a while. The rule is you decide when and how you add meat to your diet.

I have found no hard and fast rules for flexitarians. Mark Bittman recently published a book: Vegan before 6. It’s worth a look.

In the end my dilemma is partially solved. Be mindful of everything you put in your body: choose organic meat, eat more plants, and choose what works for you and your lifestyle.

How Do I Get Through To You?

I now understand how frustrated my mother was with me. The wisdom that age and experience sees in the younger and less experienced is exasperating. I watch the people in my world sit, literally, and do nothing. If you think I am talking about you, you're right. I feel like a broken record. Sorry Mom.

How do I get through to you?

I could scare you, a tactic used by many. I would say everyone one of my managers in my former corporate life used this approach. If you don't exercise you will die! Not my style. 

I could nag you. Did you do it? Did you exercise today? Did you sign up for class? Did you register for that race? This is a little more my style (I prefer to call it tenacious). 

I could lie to you. It would be easy to convince you if that if you just used my contraption, device or drank my elixir you will be fit and trim. I could tell you it’s going to be easy.

I could shout from the rooftops. I would probably get arrested before you would hear me and I believe that sound travels up. Although the publicity Inspired! Personal Training would receive on the news might be worth it. Hmmmm... I could conceivably shout in the subway, however I might be mistaken for a pan handler despite the fact that I would smell much better (pre-workout).

I could let you figure it out for yourself. You would probably wind up back on the couch with a bag of chips.

Instead I write endlessly about the benefits of exercise and my adventures in triathlon in hopes that, somewhere down the line, something I say encourages you to try and try and try until you find the thing you like that you will do regularly. 

In all of my blogs, I use myself as an example. There is reason for that is 1) I know me so it’s easy and 2) I am a regular person. I grew up in a house with divorced parents, I was an average student, I did some cheerleading (quiet yourself now). I was not a jock nor did I have any special sports talent that made me a stand out in the fitness arena. I played soccer & took gymnastics in grade school (I was not as good as the girl I went to gymnastics with but I was good at soccer. 9 year old champs BTW), perhaps that is where my competitive streak started.

14 years ago, I started training in what was then called karate. It was hard. It was confusing. It challenged me and gave me an escape. I made friends. I trained with broken toes, sprained ankles, and a fractured wrist. It also fed into my competitiveness. In 2010, I tore my ACL & meniscus in a skiing accident (headed to lift I was). There was no martial arts training for 8 months. Let alone walking without pain. Forget stairs! I did my rehab and headed to the gym in a full leg brace and crutches. I was determined not to let an injury get the best of me. Looking back now to all the pain and rehab and dirty hair (no showers in a full leg brace), I am so happy to be in good shape today.

10 months afterwards, I went back to karate class. I was terrified. I was good before my injury. I was in the process of training to test for my second degree black belt. My first day back, everything was so hard. Despite what you may think, martial arts is total body. In order to throw a proper cross punch, or any punch, you need to twist your entire body, I couldn't twist anything, or so I thought. I was afraid to stretch. I was afraid to punch. I was just afraid. I cried. Not only did I cry because I was scared, I cried for what I once was able to do. 

I went back the next day and the day after that and the day after that. By November of 2011, I was running 5k's again. I saw something on Active.com that caught my attention, NYC Triathlon. I have always wanted to try one. I had heard of triathlon. I had heard of Ironman. I read the registration form. 10K run? I can do that (having run my first half marathon in 2008, I knew I could). 40K bike ride? I have done the 5 Boro bike tour, that is 40 miles. I know I can do that too. The swim? Hmm, I didn't actually know how. So I learned. I took the complimentary lesson at our local JCC. I swam every other day for 9 months.

At first, I could barely make the length of the pool. I would stop in the middle, take a breath and continue (there is a beginners lane, I was not disrupting anyone else’s swim.) I timed my breaks at each wall so I could get better. By sticking to it, I was able to do 1 (ONE) whole lap at the end of three (3) weeks. My confidence grew. Eventually I was able to swim 100 meters without stopping. (For details on how my first tri went back in 2012 check out my other blog.) 

Last year, I completed my third Olympic distance triathlon setting a new PR. It was not easy. Nothing worth doing is easy. In training, not every run is great. Not every swim goes smoothly (I have swallowed a pool's worth of water trying to figure how to do a flip turn on my own) and almost every bike ride includes its own drama (flat tires, flying water bottles, sunburn, tourists, cars, other cyclists). The sense of accomplishment at the finish line makes up for every blister, every ache, pain and tourist I have run into.

How do I get through to you?

I write endlessly about my trials and tribulations in hopes that something I do will inspire you to try your own adventure in fitness. 

I could scare you. If you don't exercise you will die! You won't die. You might feel like you are dying but it will pass.

I could nag you. Did you exercise today? Did you sign up for class? Did you register for the race? You will thank me later.

I could lie to you. But I won’t. It’s not easy. It sucks sometimes and always worth it in the end. 

I could shout from the rooftops. Instead I am choosing a more civilized approach. I wrote this!

Snake Oil

Happy New Year!

I love this time of year because it is a fresh start for everyone. I know I am not alone in saying au revoir to 2014 and don't let the door hit you in the a%# on way out.

People are excited to start their new diets/fitness regimes/ race planning for the upcoming year (maybe that is just me) the optimism is contagious.

There is plenty to do outside this time of year: skating, skiing, sledding, snowshoeing.... If you don' embrace the cold, the winter can and will be long and harsh. (Please don't post to me about cruising and tropical winter vacations.)  I have found that most people who complain about the weather are inappropriately dressed. Technology exists in clothing. Coats are lighter & warmer. Base layers are & technical and let's not forget hand & foot warmers. If you are dressed appropriately, outdoor activities will be fun.  There is nothing better than spending an hour or five (again, probably just me) outside in the cold only to come indoors to cuddle up by the fire and sip hot chocolate.  Hot showers feel like warm blankets and you get to cocoon into the sofa under your favorite blanket (try doing that in July). I have just discovered how much I love winter and what a wonderful Norman Rockwell visual I just verbally painted.

Although the gyms are packed, this is still a great time of year to go and try a new class at your local gym or studio.  Instructors are prepared and have written new classes to get you in and keep you interested. Good instructors will make it challenging enough but most important, fun.  If it is not fun you won't go back.

And then there is the dark side...the reason I find this time of year so unpleasant.

SEE BETTER RESULTS FASTER! 15 MIN FOR 15 DAYS! BALLISTIC TRAINING! FAST FITNESS GOALS! 30 DAYS TO A BETTER YOU! JOIN NOW! JOIN FREE!   1 INCH OFF YOUR WAIST! CALL NOW!

Something here probably caught your attention.  They all catch mine and make me want to change the channel.  Marketers are smart and good at their jobs.  This is why I hate this time of year. Marketers prey on the ready-to-change, willing-to-spend crowd and desperate for something to actually work.

All the diets that are out there work. Anytime you restrict calories you will lose weight.  Whether this is done on your own through an app like fitness pal or you join a weight watchers or Jenny Craig,  again, restricting calories and watching everything you consume will results in weight loss. Which is also why they fail.

The real key  is a matter of what is sustainable for your actual life.  There is trial and error to find out what works for you. Do you prefer to eat two large meals or six smaller meals, high carb, no carb or no gluten? In the end, if you can't do it every day and eat foods you like how you like them, you won't do it.

As a naysayer of "big" diet and "big" exercise, if I had to choose I would err on the side of diet.  Even though some of the diets are ridiculous, (cabbage soup anyone?)  I do believe that you can learn something from each and every one of them. Even if it is only that the food in Nutrisystem is disgusting and bacon is not diet food (Atkins anyone?). The exercise side of this equation is as vastly different as it is dangerous and absurd.  We are not even going near the topic of diet supplements like Lipozene, raspberry ketones or garcinia cambogia. On these we could probably write a book.

What do I mean by absurd?  The Flex Belt (one of the newest for me although they say they have been around for 15 years), the shake weight, thigh master, the hula chair, Tae Bo, body blade, and yes even BowFlex (I Desperately wanted one of these back in the 90's).  All promising to help you shave inches in the shortest time imaginable.  We can also include on this list 8 minute abs, leg magic X, slender tone. Let's not forget Richard Simmons with his sweating to the oldies and his deal-a- meal.  My point is we are all looking for the quick fix, the magic pill or a short cut. You know, a passive solution.

One of the most prominent this New Year’s commercial fitness saturation is The Flex Belt.  Snake Oil if I have ever seen it.

The commercial opens with Brian Wade, actor and fitness trainer. He is slim and he is trim.

The claim: wear this belt you will get 150 ab contractions in just 30 minutes. . The product is endorsed by Lisa Rinna, Denise Richards and Jill Wade, Brian's body-builder, fitness model wife. An A-list set if I ever saw one.

How it works: the belt contracts your muscles comfortably over the course of 30 minutes giving you the ab workouts you dread with no effort from you. This is an FDA approved device and 100% of the people who have worn it have strengthened their abs.

AND it is all TRUE.

Allow me to explain.  The Flex Belt works from EMS (electric muscles stimulation).  If you have ever been to the chiropractor or physical therapy you have probably have had those little sticky pads applied to your skin. They send and electric pulse. If you have ever have experienced this you know that if they turn it up too high, your muscles will contract hard. They spasm and it’s uncomfortable. This is what is happening when you put on the flex belt.  The electronic pulses mimic the action potential coming from the central nervous system. EMS has received increasing attention in the last few years, because it has the potential to serve as: 1) a strength training tool for healthy subjects and athletes: 2) a rehabilitation and preventive tool for partially or totally immobilized patients: 3) a testing tool for evaluating the neural and/or muscular function in vivo: 4) a post-exercise recovery tool for athletes (Wikipedia).

The FDA approved two types of OTC (over the counter) devices for home use and prescription devices mostly used in physical therapy. The OTC devices are marketable for muscle toning. There are actual medical uses for the device such as re-education of atrophied muscles and increasing blood circulation and relaxation of muscle spasms.

So yes, the Flex belt does do everything it claims. However picture speak louder than words and the picture they display on their website and in their TV ads lead you to believe something completely different.

The real secret to six-pack abs are 1) genetics 2) lose fat & build muscle 3) sacrifice 4) patience 5) time.

The people they use in their ads to represent their product paint a very different picture. The company has chosen models, actors and fitness gurus. These people are already in excellent physical condition with very low body fat [Editor’s Note: As well as a need for cash and low self-esteem]. This is something the flex belt cannot deliver. 

The ads for the flex belt never tell you will look like these models and athletes but by using them in their ads they certainly imply that you will look like them if you use their product.  The bodies advertising the flex belt were not created through flex belt but through a disciplined diet, dedication to exercise (even the hard stuff) and the gift of genetics.

The second most bothersome ads of “resolution season” is The Daily Burn.  The daily burn is a website that allows you to download a workout every day and works from the devices you may have in your home like an Xbox, PlayStation, iPad or TV. It is also absolutely free for 30 days and you can cancel anytime (right, good luck with that).  

I had high hopes because I saw Bob Harper.  I used to like Bob Harper very much.  He was the anti-Jillian, the good guy. Now I realize all he ever wanted was Jillian's endorsements deals.  The daily burn puts Bob in the front of the ad and at the top of the website to draw in the fans. Once on the site, they walk you through a series of questions to determine what type of person you are, how much you have to lose and how fast you want to lose it.

My fictional self-need was to lose 100lbs and I was only allowing myself to workout 15 minutes a day but I wanted to workout out with high intensity.

For fitness pros out there, we know this is a potentially dangerous situation.

I ultimately did not sign up for the daily downloads. Of course I didn't. I just wanted to see what they were all about.  I did click on each of the types of workouts.  Once again I was visually bombarded with fitness professionals and models who have bodies that won't quit and were visually stunning.  Most of the workouts required a high fitness level (my fictional self was prescribed the workout called Inferno) and promised fast results.  Almost every 30 second to 1 minute clip described the workouts and used words like: “15 minutes in 15 days”, “maximum results in just 30 days”, “get toned in just 2 weeks”, “ballistic training”, “fast, fast, fast”, “quick, quick, quick”.  According to the daily burn you can have s trainer's body by the end of the day, well at least in two weeks’ time.

I heard something recently about broccoli.  Wouldn't it be great if you could eat broccoli only once and get all the health benefits of a life time? I wish that were true but only because broccoli is not my favorite veggie. That is sadly not the case. It must be eaten often, just like exercise needs to be done.

January is an ideal time for these ads to appear, when everyone is resolving to change and looking for a way to do it. They have beautiful sales people pitching their wares for the latest and greatest fitness inventions. Promises of Hollywood bodies in a short period are offered when all they are after is to separate you from your dollars.

To become truly fit, you need to exercise. To lose weight, you need reduce your calories and exercise. To be healthy, you need to accept who you are, accept your limitations while striving to be a better version of you. Don’t let the charlatans take you hard-earned dollars. There is no magic pill, formula or device that will do it for you.

It hurts sometimes to pay the gym membership but if you actually use it, it's not nearly as expensive. And isn’t that better than paying Lisa Rinna to lie to you?

One Smart Gift

Gift giving is so easy, too easy. The gift you cannot give to your loved ones this season is fitness. They don't sell it at Walmart or Macy's. Even though it is a priceless gift, you still cannot find it in the luxury items of the Neiman Marcus catalog.

There is a colossal push this time of year for people to buy gifts: Cyber- Monday, Black Friday and Gray Thanksgiving. It seems that everyone, everywhere is trying to sell you something during this time of year. Pre-Black Friday sales started the day after Halloween. Some retailers dared to start hawking their wares in September. Did anyone see the how early the commercials for the Radio City Spectacular started? They began their push in September (I have seen and enjoyed The Spectacular but Christmas in September? Really?). The earliest Christmas commercial I have ever seen was an August Christmas commercial for a cruise line advertising their Christmas week deal. I can almost forgive that with a nod to those who love to plan for a trip.

As a personal trainer, the biggest excuse I run into is: I don't have time to workout. These are some of the same people who will get up at 4:00 am on Black Friday and run out to the mall to shop for “Great Deals”. Or they completely sabotage their Thanksgiving Day by heading out to whichever store opens first.

After the gifts are unwrapped and the parties are over, then the barrage of ads for prepackaged diets begin from the likes of Jenny Craig, Weight Watchers and Nutri-System. Juice cleanses and diet books will be peddled on the talk show circuit. The shopping sites will be pitching their latest and greatest exercise size equipment. These miracle devices promise to shrink inches off your waist, legs and arms with little to no effort. Gyms will be putting out their best deals (waive the initiation fee! no money down! bring a friend!). If you look around, most of them have already started the big New Year's resolution push. If you have not heard, December is the new January.

You will see the commercials and feel inspired (marketers are very good at their jobs). You will buy into the latest diet plan, exercise trend or gadget for about a month, then, into the container of banishment (bookshelf, drawer or closet, you decide) it goes.

Be aware, failure is exactly what your weight loss vendor wants from you. 100 million dieters will spend approximately $20 million this year on weight loss, including diet books, diet drugs and weight loss surgeries (abcnews.com). The average amount of money that goes to waste at the gym is $39 a month, and 67 percent of people with gym memberships never use them (staticbrain.com). It’s a vicious cycle and vendors count on it. They want you to believe you can gift fitness.

Fitness cannot be bought or given. It can only be achieved. Friends and family can encourage you through the process but the only way to obtain it is to actually do the work. I would love to be able to gift some of my less fit friends & family members a box of fitness (I would love it to be in a box with a pretty red bow. Or would it be better in a kit?). The sad truth is I can’t. I can only provide the opportunity, the knowledge and the atmosphere of support and encouragement.

The Gift You Can Give

Fitness doesn't come in a box with a pretty red bow. It would be so much easier if it did. Then everyone would have "one" (I also believe it would be dry-clean only). Fitness comes through performing fitness activities consistently.

January may very well be the perfect time to get started on a new fitness/diet regime (let’s not confuse thinness with fitness). Gym membership prices are down. Almost every health club and studio are offering discounts and enticing new people in the door. There are offers everywhere and the masses are headed to the closest or most trendy fitness facility (much to the chagrin of regular gym goers). When you hear about everyone in the office heading to the gym or starting with a new trainer, it encourages you (or shames you) to do something yourself.

Take this opportunity to change the way you have done it in the past and give yourself a different gift this year (after all, 37% of shoppers are out shopping for themselves this holiday season anyway (NBC.com)

Most New Year's resolutions start with something like:" I am going to lose weight this year" or " I am going to eat less" or maybe "get fit", "drink less" and/or "eat healthy".

It's time to change the cycle and give yourself (or loved ones) a better gift by clearly defining those New Year’s resolutions. S.M.A.R.T. goals don't just apply to business standards they work for your own personal goals as well.

ü  Specific

ü  Measurable

ü  Attainable

ü  Relevant

ü  Time- bound

Instead of "get fit": try “I want to run a 5K in 30 minutes by the end of March”. This is specific, measurable, attainable and its relevant if you have never run or if you are a much slower runner currently. Throwing around willy-nilly goals you are less likely to reach them. By laying out a plan you a much better chance of success then saying "get fit". You can work with your trainer (or call me if you need one) to help you better define a SMART goal for you and your fitness level.

We can break those SMART goals down even further to increase your chance of success.  Once we have the big picture goal defined, a plan can be created. For example, if the goal is to run a 5K in 30 minutes by the end of March, we can break it down into increments of monthly, weekly and, ideally, daily activities. I know it sounds a bit tedious but your trainer can do this for you.  Backing yourself into your goals help big milestones become much more attainable and manageable.  You can start very simply with this example.

·         Week 1: run 3 days at 13 minutes per mile for 30 minutes outdoors (40 minutes on a    treadmill)

·         Week two: run 3 days. One at 12:30 minutes per  mile for one run and two at 13 minutes per mile for 30 minutes outdoors (40 minutes on a treadmill). Strength train one day with run- specific exercises.  

Of course everything depends on your current fitness level and experience. I hope you can see where this is going (this is not an actual exercise prescription). By breaking them down into even smaller goals, you stand a better chance of success

The choices you make during the course of the year leading up to those goals will improve your fitness a little bit at a time. Before you know it, you will be moving better, breathing easier and probably meet some new people along the way that are similarly goal oriented. I wish we could take a "fitness selfie". Unfortunately, fitness and thinness are not the same thing so it would be impossible to take a picture of how you feel, breath and move after you achieve your goals.

It Won't Be Easy

Our society is so eager to be something right now whether it is to be wealthy, educated or fit. Clothing and electronics satisfy the immediate gratification requirement quite well. I can go to the store and be awesome with the latest iPhone. I can shop at any store and purchase any of the best brands, the newest looks or the must haves gadgets. I cannot go to the store and pick out my fitness level.

How awesome would it be to go to The Sports Authority and buy "the swimmer's body" or the "yoga instructor physique" (I clearly live a rich fantasy life)?

Getting fit can be a long process depending on your current fitness level. Understand that you cannot reach a fitness goal in just a week or two. Most fitness goals have more realistic goal of three months and that is dependent upon the goals you have chosen and your current fitness level. Marathon training could take a bit longer.

Give the gift of fitness to yourself by clearly defining your personal fitness goals. You must also know how you operate. You may need to recruit a friend for motivation. If moving on the elliptical for hours on end sounds boring, take different classes at your gym every week. Mix it up and keep it interesting. Hire a trainer and tell them your likes and dislikes so he or she can make sure your routine is not routine.

Give yourself the gift of fitness goals. You can achieve those.

Dress for Fitness Success

I thought I would lighten things up a little bit ahead of the holiday week and talk about fashion in fitness. Of course I will offer my opinion about the demise of the American wardrobe.

When I first learned to play golf (sound familiar? It’s a different entry I swear), I had to rummage through my wardrobe to find a collared shirt. Other than a button down dress shirt, I don't own a classic Polo shirt. Not preppy in the least. In case you did not know and have never played golf before, most courses require collared shirts for all players. Women can get away with a mandarin collar. Pants should be long pants or shorts that are not jeans. The same is true for women although women can wear a sports skirt. Shoes are important here as well. Soft spikes on the bottom of golfer's shoes allow for stabilization when the player swings. Of course sneakers are fine but the spikes serve a purpose.

When you head to work, wherever that may be, there is a dress requirement. Some people wear uniforms, others wear suits and others business casual. Regardless of where you work, there is some identifying uniformity to what everyone is wearing. Although the rules of dress may seem arbitrary to some people, there is usually a good reason. The powers came to decide what their employees look like on the on the job for a purpose. I worked at company that forced women to wear panty hose on even the hottest days of the year (I know my Curly Girls will have something to say about that). The company even went so far as to require women to wear a jacket with pants (twin sets be damned!). I actually don't think there was any good reason for pantyhose other than the partner’s sadism. Yet I digress.

If you are already in the throes of a fitness regime or just getting started, there is a dress code to what you should wear to make your work out successful.

Let's begin with the beginner.

The fundamentals:

A sports bra designated for your sport. Gentlemen, you can skip to the next section.

I don’t want to say that you need a specialized bra for spin class, one for yoga then for running, but I am.

You need to look at the intensity of the sport and choose appropriately. During running or other high-impact sports, in order to prevent pain, tissue damage, back strain and stretch marks a sports bra designed for high impact sports would be ideal. Women of all sizes need the support. Just because you are not in competition with the Dolly Parton's of this world doesn't mean you don't need the support. In lower impact sport like yoga, you can certainly get away with less support. You should skip the built-in shelf bras, they just don't cut it. If you are unsure what to wear for you exercise class/sport, there are good stores like Paragon that have an extensive sports bra section with a knowledgeable staff. I know it’s difficult to part the $80 for a sports bra but, if protects your valuable assets, isn't it worth it? I have seen women running in the park without proper support or an ill-fitting bra and I feel for them and feel compelled to tell them. Hopefully you know who you are and are reading this blog.

Socks & Underwear

I believe that underwear for a workout is a personal choice and depends on the sport. If you participating in a sport like cycling where the shorts are wicking and rather tight, maybe forgo sports underwear. If you are at the gym lifting and wearing shorts that don't have a built-in underwear please do us all a favor and wear a pair.

Socks, on the other hand, are essential. During the run leg of the triathlon last year, my socks were drenched from the rain during the bike ride. So wet in fact, I could feel the puddles in my cycling shoes during my ride. I decided to ditch the socks. Initially it felt great. By mile 3, I realized what a mistake it was. I could feel the blisters form and then feel them burst during the last 3.1 miles. I could not wear shoes for a week afterwards.

Socks protect your feet inside your shoes while running and cycling. There other exercise classes that utilize socks with grips on the bottom to prevent slipping like in Barre or Pilates. Don't forgo the socks.

SHOES

This is one of my favorite subjects. There are shoes for every sport. Personally, I have at least two pair of running shoes, a pair indoor cycling, outdoor cycling shoes and shoes to go to the gym. They are all designed for specific reasons and sports: cleats for stability in golf, clips on bottoms for cycling, extra support for high-impact in running shoes, flippers for swimming. These are very sport specific. If you are looking to get started in a fitness regime, please don't go out and buy the most expensive shoes because you think they are the best. Do a little homework to find out what kind of support you will need in the shoe. You will definitely want a pair of very comfortable shoes with significant support for distance running but maybe not so much support for you next cross-fit class. A good sports store (have I mentioned Paragon) can help you find a reasonably priced pair of shoes designated for the activity you choose.

Once the basics are covered we can move onto more specifics. Clearly, you need a bathing suit to swim. But what about running, cycling, Pilates, weight-lifting? If you are going to take a sport in earnest, it pays to purchase those specific clothes.

Cycling shorts come with padding in them to provide a little more comfort on a distance ride. Cyclists tend to also carry quite a bit of gear like spare tires, bike pumps and fuel. The jerseys they wear have extra pockets to accommodate the extra stuff.

Runners tend to need less gear. Other than a really good pair of running shoes, you will want a comfortable pair of shorts and shirt (long or short sleeve) maybe a hat as well. I have never really needed any more than a single pocket to carry my Chapstick in my running shorts. Pilates and weight-lifting have much less specific requirements. A Pair of shorts or pants that you can move in and that will not constrict your movements will do. Choose clothes that flatter rather than the old over-sized T-shirt.

Whichever exercise you choose, if you are going to be sweating a great deal, you will want to invest in some technical clothing. Technical or wicking clothing help pull the sweat away from your body and move it to the surface which allows it to evaporate, keeping you warmer. If you have ever ran in a cotton shirt that has been completely saturated in sweat, you know the chills followed. There are so many brands, styles and so many price points to choose from. You just need to decide on the color and style for you.

I am a huge advocate of sports clothing. Not only because of the technical and sport specific uses but because, when I put on a new pair of running shorts or a new cycling jersey, I feel like an athlete. I also tend to choose colors that I like and that are flattering to my body. No different than choosing an outfit to go out to dinner or out to party on the weekend. When I head out to exercise, I am seen by people and I want to give the best impression possible. I don't want to stand around soaking wet with sweat in an over-sized cotton T-shirt hanging down to my knees. (If you think you are hiding something, you are wrong BTW.) If you dress yourself to go exercise like you would dress yourself for any other occasion, your whole mind set changes. If you look cute, you may want to put those clothes on and head to the gym to show them off.

One caveat here: if you think you look good in your workout clothes, go workout. DO NOT wear them outside the gym (aside from getting there). Your yoga pants are for yoga. Just because they are black and comfy doesn't mean that you should be wearing them to conduct your life. You wouldn't wear your bathing suit to the grocery store would you? Of course not. After your workout, take shower, put on a proper pair of pants or skirt or dress, go about your day.

You should be dressing for fitness success just like you dress for office success. You don't have to spend a great deal of money to find good exercise clothes. Although I do love Lulu, have you checked out Fabletics? These days it seems that every retailer has a line you should be able to find something in your budget that will motivate you out the door. Look fabulous

And Then Winter Happened

I learned to play golf for the second time about 5 years ago.  The first summer The Husband and I played, we played every other weekend.  We went all in including clubs and a golf membership. I was getting pretty “OK” with my game. We were the next Tiger Woods and Michelle Wei. 

And then winter happened!

Although I had lost some technique over the winter, I remembered what to do. Every other weekend became once every 2-3 weeks due to whatever it was that got it the way of us getting to a course. My game suffered.

Another winter happened.

Triathlon training began.  Golf? What's that? Needless to say my game has suffered. When I did get out on the course, I was frustrated because I used to be pretty “OK”. Now I hit at least one good shot every hole. Inevitably there is the hacker hole that makes me want to break the club over my knee or toss it into the water hazard. Now, I don't even bother to keep score, I just go out for fun.

My story is not unique. Its' actually pretty common. I am not just talking about golf. I am talking about pretty much everything health & fitness related.  Every diet published out there works. Every fitness plan and exercise printed and taught works. The reason they stop working is because you stop doing them.

Had you actually stuck to the diet you started six weeks ago, you could have been down 6-12 lbs. by now. If you had continued on that exercise plan you started in January, you would not be planning your new routine/trainer/diet for the upcoming New Year. You would be in maintenance mode.

There was a time in your life where you were in "the best shape of your life". You think back upon it fondly. You remember how good you felt. Yet you still have not gone to the gym this week like you promised yourself you would.

You get into the gym now and again:

Scenario #1:  You go and it’s harder than you remember. You get sore the next day (that is actually what is supposed to happen, it’s called DOMS, Delayed Onset Muscle Soreness). You give yourself a day to recover maybe two. By the time Thursday rolls around you are more focused on what will be happening over the weekend than going to the gym. The weekend rolls around, stay up too late, drink/eat too much. Done! No gym. Guilt kicks back in on Monday and off you go again to start the whole cycle again.

Scenario #2: On Sunday you promise yourself you will be good this week. The gym gear is packed. You head out to work Monday morning. You get a call from your boss about a new meeting planned for 4:00pm. That's it, no workout tonight!  As a rule you don't work out on Tuesday. Best of intentions on Wednesday but you broke a heel/stubbed your toe/chipped a tooth (you get the idea). Now, taking care of … is taking over your workout slot. By now the week is shot. Mentally, you are done, with the promise that you will start again next week.  Sound familiar?

I am sorry to say, the minute you stop working out, your muscles stop growing. Not to say that you will immediately turn to mush in 24 hours of not working out. We know this is not exactly true. You are still using those muscles to walk to the train, to climb stairs and everyday use. However that nice tone look you have been striving, does start to disappear rather quickly. It takes as little as two weeks and depending on your level of fitness, your physique could last as long as one year. Age and gender also play key roles in how quickly or slowly muscles start to deteriorate. Fortunately, muscle has memory. Those movements that you learned so long ago, will be easier for you to pick up again once you start training. The soreness will still be there but, with consistency, it won't last long.

Remember it take about 4 weeks for your body to make muscle adaptations. Consistent training over the next 4 weeks should show some improvement. The best results will come from a steady routine 1-2 strength workouts/week for 90 days.

As far as cardiovascular conditioning is concerned, after just 12 days of non-aerobic activity, you can lose as much as 18% of your cardio fitness.  The rate of which you lose this all determined by your fitness base. The more fit you are when you stop, the slower the decent. The less fit you are the faster you will lose it. 

This does not mean if you are a conditioned person and feel like you need a break you must keep working out. You can take up to two weeks off without losing too much general fitness. In order to earn the time off, you need to get there first (like accruing vacation days).

The key to all of these elements is to stay consistent with your workout routines. There will be days when you just don't feel like it.  Go anyway. Make it a light day but do something. Every piece of work that you do adds up to your overall fitness. 

There is something you should miss on the day you skip a workout. It is how good exercise makes you feel.  Is there anything better than the way feel after a great workout or any workout for that matter? The endorphins soar and take away all the stress, aggravation and worry of the day. The one hour you spend on yourself to me is like a little mental vacation.  During my workouts, I try to focus on the workout. I do listen to the music too and sometimes an impromptu dance party erupts on the gym floor (much to everyone's amusement). I don’t care, that hour is about me.

If you are having difficulty staying consistent, make a plan.  It does not have to be an elaborate plan. Whip out your calendar, take a look, where do you have a half hour every day? It can be at different times of the day. Monday, it may be at 5:00am and on Tuesday it may not be until 7:00pm. Figure out what you can do in that time.  You don't necessarily need to go to the gym. Do pushups and crunches on the floor in your bedroom (5 minutes) before you get in the shower? When you walk the dog, jog it instead of walking?

If you are determined to be good and to really get into better shape, pull out that calendar again. Make an appointment with yourself. Schedule it! It is as important for you to get that workout done as it is to get to the shoe maker to get that heel fixed or to the dentist to get that tooth fixed.  Remember that once you start, it’s the little goals every day that make you successful. Still having difficulty? Call a friend.   Having someone waiting on you, even if it’s out guilt, can help propel you to your workout.

The Husband always says, “If you fail to plan, you are planning to fail” [Editor’s Note: I never say that], which I believe he stole from Benjamin Franklin [Editor’s Note: He did say that].  If you are not mapping out your week in terms of workouts, knowing you are inconsistent to begin with, you won't get them in.  Putting it on calendar and recruiting a friend (or even getting a trainer) to get you there every day is a solid plan that can help you stay the course to your fitness goals.

Don’t let another winter happen!