Loosen Up

Many of us, myself included, have taken up running again! Now that Moriah is 6 months old, I love to hit the pavement. Warming up before running is something that I often have questions about. I know it is necessary, but when and how, for how long?

Here is what I found:

Coach Jenny, from Runner's World says:

Sretching cold muscles can increase the risk of injury. Think of a piece of gum. Put it in your mouth and chew it for 10 minutes - take it out and stretch it. Voila! It stretches with ease. Take that same piece of gum out of your mouth and put it on a table and then try and stretch it 10 minutes later when it is cold. It stretches with resistance and snaps. Muscles work very much the same. We do know they extend more easily while warm versus cold and that flexibility exercises are vital for runners.
That being said, both sides are right and wrong at the same time. It is best to stretch when the body is warm and that can be defined by the point at which you begin to perspire. That may take 5 minutes some days and 10 others.
For the sake of time efficiency and getting the most in with the least amount of risk, I believe the best stretching strategy for runners is the following:

Arm up with 5 minutes of brisk walking. It gradually diverts circulation to the working muscles, increases heart rate and breathing. It is the best way to prepare your body for the upcoming run.

Take the next 5-10 minutes and run at a very easy pace continuing to increase heart rate, breathing and circulation.

Then work into your planned running regimen

[easy, long, speed...]

Cool down with easy 5 minutes of running and then 5 minutes of walking. This is the exact opposite of the warm up. The cool down is very important as it returns your body back to its resting state.

Finish with flexibility exercises to improve/maintain range of motion in your muscles, joints and tendons.

Check out a great flexibility program for runners HERE

I felt like this answer was right to the point and it was understandable to me! I am expecting that if we take extra precaution to warm-up correctly then we'll continue to avoid and keep running!

Exercise at the Office

My suggestion would be to try these exercises at home before you get to the office, that way you can do them nonchalantly and not make a scene! They can also be done while watching TV or any mindless activity...to keep your mind off of eating. This has worked for me many times when Nate is eating Cheetos right next to me and it is just too much to bear...I start doing leg lifts.

Let me know if you try any of these and how you like them!

Chair Leg Extension

Muscles strengthened: Quadriceps (thighs)

Press your tailbone firmly against the back of the chair. If the chair is adjustable, move the height so your thighs are parallel to the ground. Lightly grasp the armrests or the edges of the seat pad. Keeping your back straight and looking straight ahead, slowly extend your right leg with your foot flexed toward your shin. At the top of the movement, your leg should be fully extended, but don't forcefully lock out your knee. Slowly return to the starting position. Do 10 repetitions, then repeat with your left leg (this is one set).

Isometric Hand Press

Muscles strengthened: Biceps, triceps, chest

Sitting upright in your chair, grasp your hands together in front of your chest, and firmly press them together. Make sure you continue to breathe throughout the exercise. Hold for 10 seconds and then relax for 10 seconds, then repeat four more times.

Wall Push-Off

Muscles strengthened: Chest, triceps, shoulders

Stand about three feet from a wall, and place your hands flush against the wall, about shoulder-width apart. Slowly lower your body toward the wall by flexing your elbows. When your elbows are aligned with your torso, push back up. Do 10 repetitions.

Make this exercise more challenging by using your desk: Stand several feet away and position your hands on the edge of the desk, shoulder-width apart. Then repeat the raising and lowering of your body by flexing your elbows.

Overhead Press

Muscles strengthened: Shoulders

Sitting upright in your chair, flex your elbows so that your left hand is in front of your left shoulder, and your right hand is in front of your right shoulder. Your elbows should be slightly flared out to the sides, just below shoulder-level. Lightly clench your fists with palms facing forward. Next, fully extend your elbows without locking them out, with your hands moving toward the center over your head. Slowly return to the starting position. Complete 10 reps. To make the exercise more difficult, use a book to press overhead.

Drawing-In Maneuver

Muscles strengthened: Mid-section

Sit upright on the edge of your chair, grasping the arm rests or the edges of the seat pad. You can also stand with your hands on your hips, feet shoulder-width apart. Next, pull your stomach up and in as far as possible -- think of pulling your belly button toward your spine. Hold that position for the count of five to ten, then release. Do 5 to 8 repetitions.

Flexibility Exercises

Side Bend

Muscles stretched: Back and sides

Sit at the edge of your chair with your back straight, and interlace your fingers with your palms facing away from you. Reach your arms straight above your head, then lean to the left from the waist and hold. Next lean to the right and hold.

Cross Arm

Muscles stretched: Upper backSit upright and bring your right arm across your upper body at about shoulder level. Your elbow should be slightly flexed. With your left hand, grasp under your right arm just above the elbow. Gently pull your right arm across your chest, toward the left, and hold. Don't shrug your shoulders -- keep them relaxed. Repeat with your left arm across your upper body.

Neck Stretch

Muscles stretched: NeckSit or stand with your head upright. Slowly turn your head to the right as far as comfortably possible and hold, then turn slowly to the left and hold. Next, let your head fall gently toward your chest and hold. Avoid tilting your head backward -- it weighs about 10 pounds, so this can put too much stress on your upper spine.

To print off these exercises, click here!

The Mayo Clinic suggests these tips to exercise at the office...

Get social.

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

Take fitness breaks.

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. Pull your chin toward your chest until you feel a stretch along the back of your neck, or slowly bring your shoulders up toward your ears.

Look for opportunities to stand.

You'll burn more calories standing than sitting. Try a standing desk, or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

Trade your office chair for a fitness ball.

A firmly inflated fitness ball can make a good chair. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other exercises during the day.

And this one seemed a little far-fetched....

Try a treadmill desk.

If you're ready to take office exercise to the next level, consider a more focused walk-and-work approach. If you can comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you may be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Let us know if you come up with any inspiring ways to burn calories at the office!

An Exercise From the 80's

Does anyone remember Callanetics? Probably not.

In high school, my mom and I turned on the Callanetics VHS and exercised together in the basement. It really is a pretty amazing exercise. And, it is pretty easy to do when you're not watching the video. I've been thinking about that video and thought I would buy it on DVD on Amazon. When I searched it on the internet I found that, yes, there are other people in the world who have heard of Callanetics! Here's some information on it:

Callanetics is an exercise which isolates muscle groups and using tiny, precise movements, Callanetics exercises tighten and reshape your body while increasing strength, flexibility and body alignment. It is great because it is very low impact and yet, you can totally see a difference in your body.

Its founder, Callan Pinckney, was trained in classical ballet and designed a series of exercises to tone her body while rehabilitating from a back injury. Callanetics is therefore a no-impact exercise and appropriate for any age or fitness level.

How does Callanetics work?

Isometric movement is the key to callanetics. Just as an example, grasp your palms together and push against them. Keep pushing for a full minute and you will see that, although nothing is moving, your arm muscles are working hard!

Isometric movement occurs when we carefully flex and pulse different parts of our bodies in small, precise movements.

Instead, students perform these small, regular pulses that work with the body to tone and lift, as compared to working against our bodies as we do when we strain to lift heavy weights. When we lift weights we contract and shorten our muscles. When we do isometric exercises like callanetics, we elongate our muscles.

By targeting the deeper muscles at the body’s core, posture is improved which makes for a longer, leaner profile. Other benefits include a flat stomach, shapely, peach-shaped behind, and toned legs.

Here's a video clip for any of you who are curious about it!

I'll let you all know when my DVD comes in and we can have an 80's exercise party!

Get Moving Monday...

I actually wrote this post a week or so ago, knowing that I had alot coming up on the calendar.

Since I wrote it, I talked to my brother-in-law, who is a personal trainer in Florida. He said that most people can't lose weight because they aren't building muscle. Muscle is what keeps your body continually burning fat and calories, even while you're sleeping, sitting, and eating! He said that if people want to lose weight and keep it off, they need to build some muscle. He also said that MOST people lose weight the wrong way.

He told me (GREAT NEWS) that he was going to help me with this blog. In lap two (Starting February 2nd), he is going to post every week (in place of me) and talk about losing weight and proper weight training. He also wants to answer any of the questions that you have about lifting and losing weight, what to eat before and after exercising, etc. He is also available to set up a training schedule for you. He has trained quite a few people long-distance, via e-mail. Isn't this exciting? So, e-mail me with your questions to forward to him and he can start to prepare his posts. My e-mail: healthymahma@gmail.com

We all know that the more muscle you have, the faster your metabolism, and the faster your weight loss. Experts suggest adding two sessions of targeted weight training to your weekly fitness program through either free weights, resistance machines, or exercises using Therabands.

Here's an article I found at MayoClinic.com to help get us started building muscle and burning more calories:


Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:
Develop strong bones.
By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.

Control your weight.
As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.

Reduce your risk of injury.
Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.

Boost your stamina.
As you grow stronger, you won't fatigue as easily.

Improve your sense of well-being.
Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.

Get a better night's sleep.
People who commit to a regular strength training program are less likely to have insomnia.

Manage chronic conditions.
Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Consider the options
Strength training can be done at home or in the gym. Consider the options:

Body weight.
You can do many exercises with little or no equipment — use your body weight instead. Try push-ups, pull-ups, abdominal crunches and leg squats.

Resistance tubing.
Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.

Free weights.
Barbells and dumbbells are classic strength training tools. You can also try homemade weights, such as plastic soft drink bottles filled with water or sand.

Weight machines.
Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

Get Moving Monday...

I know for me, the winter can be a tough time to exercise, but we all know that exercising is great for our hearts, our health, our hormones, and ,of course, our weight loss efforts! Did you know that it may ward off Alzheimer's also? Click here to read article!

Here are some great tips to keep motivated during our Health Challenge and beyond!

• Ask someone to be your exercise buddy — many people agree that having someone to exercise with helps keep them going. This is very helpful....and, it makes the time go by much quicker!
• Listen to recorded books or music while you do endurance activities. My IPOD (last year's Christmas gift) has changed my life when I'm not exercising with a friend!
• Set a goal and reward yourself when you reach it. For example, treat yourself to a massage or a manicure when you've reached a exercise milestone, like walking a certain distance.
• Give yourself physical activity homework assignments for the next day or the next week. Erin and I are following a running plan to get ready for a half-marathon; Click here to create your own plan!
• Think of your exercise sessions as appointments and mark them on your calendar.
• Keep a record of what you do and the progress you make.
• Understand that although there will be times when you don't show rapid progress, you are still benefiting from your activities.
• Plan ahead for travel, bad weather, and houseguests. For example, an exercise video enables you to exercise indoors when the weather is bad. View article

And, if you need another great reason to exercise...an article I found on Prevention.com:
Is Your Scale Stuck?

Bob Greene, a certified personal trainer and exercise physiologist, has transformed the lives of millions, including Oprah Winfrey. Get a personal plan designed by Bob at thebestlife.com.
Misty Mallory from San Diego wrote in asking, "I've hit a plateau--how can I start losing again without working out longer?"

Good news: You can get better results--in the same amount of time--simply by increasing your intensity. A plateau can mean your body is fighting to hang on to those last 10 or 15 pounds as a buffer against future starvation, especially if you've cut calories. Vigorous workouts, on the other hand, signal your body to release those extra fat stores for energy. To rev up a healthy way, I recommend a 50-50 workout: Do your usual activity, such as walking, but for only half the time; then finish with a new activity like bicycling, jogging, or jumping rope. If you work out at a gym, try two cardio machines (maybe a treadmill and an elliptical). By switching exercises midworkout, you'll stay fresh, challenge new muscles, and burn more calories because you can give 100% all over again.

In addition to bumping up intensity, check your food intake--you may be eating more calories than you realize. Unconscious nibbling throughout the day--grabbing a few M&M's from your coworker's desk or taste testing while you prepare dinner--can add up. I suggest keeping a food diary (try My Health Trackers) to rein in excess calories and get the numbers on your scale moving in the right direction.

I hope these tips help you this week! Let's all get out and get moving!

Curb Your Appetite...

Here’s a little trick for controlling your appetite from the RealAge Docs. And, interestingly, it has nothing to do with what you eat. It’s about how you exercise. Seems that the right combo of physical activity may have the power to make you eat less. The magic formula? Doing both cardio and strength training. Doing just one or the other doesn’t really curb your calorie intake as much, if at all.

Pump It Up, Run It Off . . . and Eat Less

When men in one small study combined aerobic exercise with weight training for 16 weeks, they ate significantly fewer calories compared with the men who did either aerobics or weight training alone or who did no exercise at all. The researchers suspect that the combo of cardio and strength exercises had the most favorable effect on blood levels of fats, glucose, amino acids, and satiety hormones -- producing a powerful combination of hunger-controlling physiological changes. Get a perfectly balanced exercise portfolio for your age with the tips in this article.

Keep At It

We all know that eating fewer calories than we burn is a major key to long-term weight loss. Besides balancing your physical activities, try these other helpful tips for turning the dial down on hunger:
Understand why you eat. You won’t need willpower once you understand the chemistry behind emotional eating.
Crank up your fat-burning furnace. Here’s a way to maximize the fat-burning benefit of your workouts.

This is definitely something I need to work on. I am really bad about weight-lifting. I am going to start small, but I am definitely going to start!

Let's Get Crunching..

Okay, I have to admit, that I will probably NEVER have 6-pack abs because I am not that disciplined, but here's a great, easy, short tidbit from RealAge.com on helping our ab flab!

The No-Sit-Ups Move that Flattens Abs
When you want sleek and sexy abs -- or you just want to be able to see your shoes without bending over -- curls and sit-ups can definitely help you get there. But for even better results, you want to look above the belt. Working your upper body may be one of the quickest paths to a really sculpted middle. One study found that when it came to making your middle-body muscles contract the most, an isometric shoulder extension exercise (moving your arms behind you) beat out isometric exercises for the stomach, back, and arms.

What’s an isometric shoulder extension?

It goes like this: Stand with your back to a wall, arms at your sides. Turn one palm against the wall and push it into the wall (keep your arm straight). Hold for a few seconds, release, and repeat.

Now, fill out your routine with some good old-fashioned sit-ups and crunches. Other research has found that they’ll get your abs just as strong as popular, at-home workout equipment, such as ab rollers or balls, and they don’t cost a cent. Just take care to do them right. During crunches, keep your knees bent and your feet flat on the floor, and don’t tug on your head and neck as you curl up. For sit-ups, leave your feet free. Pinning them under an object or having someone hold them delegates the work to your hip flexors, so your abs stay lazy.

Round out your routine with back-strengthening exercises, like bent-over back rows. Working the whole way around your midsection keeps you injury-free and makes you walk tall, which contributes to your slim and confident look.

Let's Start Jumping...

Here's an easy exercise we can fit in anywhere, even while we're watching TV at night with our hubbies or in between cookie batches baking in the oven. I chose to spotlight this activity as a way to burn some extra calories during this season of cookies and candies and food galore! (Scroll down for your journal question!!)

Jumping rope at a moderate speed burns approximately 322 calories for a 30 minute interval! (I thought this was very impressive)

"When was the last time you jumped rope? If it was when you were eight years old, it's time to update your notion of jumping rope. Why? When used for fitness gains, this workout is anything but child's play! In fact, learn the basics, and you could soon find yourself obliterating up to 1,000 calories per hour while simultaneously toning your arms and legs. In addition, jump roping is entirely portable -- once you learn the basics, you can fit in a workout almost anytime and anywhere.

Jumping rope for fitness is also referred to as freestyle jump roping or rope skipping. Long used by boxers and other competitive athletes for agility/speed drills, jumping rope not only enhances coordination, but also builds incredible stamina. Additionally, it is one of the most efficient whole body workouts around. "Most people usually think of jumping rope as being a lower extremity exercise, which it is, but what doesn't come to mind is that the constant turning of the rope is a great upper body workout at the same time," says Marty Winkler, President of RopeSport and author of the soon-to-be-released 'RopeSport: The Ultimate Jump Rope.' "Because you're using all your major muscles the fat-burning potential is just phenomenal… you can get a great workout in as little as 10 to 15 minutes so minute-for-minute you can't beat it!" Plus, long, lean muscles are usually the result of regular rope skipping workouts making it a great choice for people trying to lose weight."

Check out these expert tips before beginning your jump roping routine:

Select a surface with spring.

You can rope skip anywhere but if given the choice between a steel floor and carpet, go for the carpet. Choosing an area with a little "give" will help minimize bodily impact. If you're worried about messing up your floors, you can always lay down an indoor jumping mat .

Wear sneakers.

Never jump barefoot, especially if you're a beginner. Try to find a shoe with good padding on the ball of the foot and lateral movement support.

Pick a proper rope.

Look for a "speed" cable rope or a plastic beaded rope that's adjustable in length. You want a brand with a little weight to it which minimizes twisting and tangling so you don't get frustrated. Ball bearings in the handles can also be helpful. A good starter rope will cost between $10-$20.

Size your jump rope.

Someone 5-feet tall shouldn't be using the same size rope as someone 6-feet tall. Jumping with the proper length is very important because it allows the arms to be in the correct position and minimizes "missing" (i.e. tripping on the rope). In order to determine the best size for your rope, Winkler suggests holding the handles like ski poles and putting one foot (not two) on the center of the rope before pulling up. When correctly sized, the handles should come to the center of your chest but not past your armpits.

Use music for motivation.

Music is highly motivating when jumping rope. Any style that makes you want to move is appropriate (think contemporary, rock, hip hop, country, heck…even classical if it's upbeat). The key is to pick something with about 120-125 beats per minute (BPMs) if you're a beginning jumper to help you keep a steady but reasonable pace!

Start small.

Don't expect to jump for an hour the first time you grab a rope! "As a general rule I'd suggest starting out by jumping 3-4 times a week for 15-20 minutes and increasing frequency, duration and intensity as your skill level and stamina improves," says Winkler.

Okay, so maybe you don't want to take up jumping as a sport, but try jumping rope just a couple times this week and burn some extra cookie calories!! Happy jumping!

Journal Question: What's your favorite exercise and why?

Keep Moving...

Okay, girls, it's week 4. You are all doing GREAT, so keep it up! To keep losing a couple pounds a week, exercise as many days as possible, without overdoing it!

Here are some exercises Bob Greene recommends and why:

Power Walking

A convenient and easy aerobic exercise that everyone should do. The risk of injury is quite low, it's convenient (you can perform outside or on a treadmill) and can be highly aerobic if performed properly.

Jogging

A highly aerobic activity that can produce quicker weight loss results.

Aerobic Dance

It seems every week gyms come out with a new low-impact aerobic dance class. Most are hybrids that blend dancing with sport movements like kickboxing, martial arts and even yoga. Best of all: most are ideal for any fitness level.

Stair Climbing

Slightly different than stair-stepping, stair-climbing is performed on actual stairs, like those found in your home or in a stadium. No stairs around? Many gyms now have reintroduced escalator-like machines that mimic traditional stair-climbing.

Stair Stepping

The following exercises are not quite as aerobic as those above, but still offer solid workouts.

Stair-stepping requires the use of a stair-stepping machine where your legs move in an up-and-down motion, like you're climbing stairs, but without having to take actual steps. It's an ideal alternative to stair-climbing for those with some physical limitations, like tricky knees or low fitness levels, as it places less stress on the body.

Elliptical Exercise

A combination between jogging and stair-stepping, it's an ideal replacement for those who have difficulty with weight-bearing exercises because it doesn't overly stress muscles and joints. For an all-around workout, use an elliptical exercise machine that simultaneously moves both your arms and legs.

Incline Trainer

Incline trainers are hybrid machines that fall somewhere between stair-stepping and walking. They look and act like a high-performance treadmill, but allow for an up to 50 percent incline for high-calorie burning in a shorter amount of time.

Spinning/Cycling

An exciting way to enjoy a group workout in a gym without having to worry about keeping up or following specific steps or routines. Just take a seat and start pedaling at your own pace. Want some fresh air and sun? Get the same workout with regular outdoor cycling…just keep the coasting to a minimum.

Indoor Rowing

This is a fairly aerobic exercise that's easy to learn and also conditions your arms and legs. It's ideal for all fitness levels, although people with back or neck ailments should avoid.