Good-bye 2009!

Happy new year, everyone!

Have a happy, healthy and safe new year's celebration with your friends and family! This year we are keeping it low-key, staying home with our family.

I hope everyone finds peace and works toward being the best person you can possibly be in the new year.

Today's workout:
30 min. run (3.5 mi - interrupted by child care)
20 min. resistance training

Zippy Gets Shod

Even though I have read and blogged about the benefits of barefoot running, I don't think I'm quite ready to go there yet, especially since I do the vast majority of my running in the gym on the treadmill and there are rules against that sort of thing.

So, I decided to go out and replace my worn out old sneakers this week. In the past, I have always just gone to DSW and picked out whatever felt good and looked cute. However, since I am a "serious" (somewhat) runner now, I decided to go to an actual running store and get "serious" running shoes.

It was a fun experience! I went to Fleet Feet Sports, a small franchise store specializing in running shoes, apparel and gear. It was a full-service experience. The young man asked me to remove my shoes and socks, measured and inspected my feet, and then analyzed my gait while I ran barefoot on the treadmill. He then selected three pairs of shoes for me based on his observations as well as the background information I gave him about my running habits. After trying on the shoes and giving them a whirl on the treadmill, I settled on the Brooks Guidance Ravenna running shoe (pictured in this post). It has lots of cushioning, feels light on my feet and looks cute!

Today's workout:

45 min. run (5.5 mi)

30 min. resistance training

60 min. yoga

Print Inspiration

I admit, I am totally addicted to magazines. I love having access to new and interesting information on all kinds of interesting topics. Magazines are easy to read, indulge my tactile experience of handling print media (instead of scrolling down a screen), are portable, and their bold, splashy headlines hold all kinds of promise.

I often get inspiration for my workouts from fitness and exercise magazines. Some of my favorites are Shape and Self. I also occasionally read Fitness, Women's Health, Women's Running and Runner's World. In addition, I subscribe to Yoga Journal and often try out their home practice sequences.

In order to keep your workouts fresh, magazines are a great way to inject new life into your exercise routine. They offer ideas that you can easily adapt to your own level and environment. Today I used the three abs exercises suggested in this month's Shape magazine. However, I used a cable machine instead of a kinesis machine, and substituted dumbbells for a kettle ball. I also created super-sets by inserting additional exercises after each abs set. It was an awesome full-body workout!

These magazines' web sites are also fantastic resources for additional information on health and fitness and have many helpful features like virtual training, workout logs, and online food diaries.

Today's workout:
70 min. run (7.35 mi)
30 min. resistance training

Yoga: Class v. Home Practice

Today I was so happy to revisit my old stomping grounds at the JCC and join the yoga class in which I used to regularly participate prior to a lifestyle/schedule change. It was such a pleasure to practice in a community of familiar faces.

However, in returning to this studio, the evolution of my practice over the past six months became clear. I became aware of some of the differences in doing yoga in a class setting versus establishing a home practice. There are advantages to both methods, and each way may have drawbacks, according to what a person is seeking from their practice at any given moment.

I thought I would set out some of the key features of each way of practicing yoga.

Yoga in a Class Setting

• Class days and times established by yoga studio
  
• Poses and sequences determined and led by a teacher
• Adjustments or advice may be available from teacher
• Yoga studio may provide additional equipment (mirror, blocks, straps, etc.)
  
• Teacher may provide additional challenges or modifications as necessary
• Practicing amid a community of like-minded peers

Yoga as a Home Practice

• Practice times flexible, determined by you
• Poses and sequences flexible, determined by you
• No external feedback provided - you can learn to monitor your own body
• Equipment limited to what you purchase or borrow
• Challenges or modifications determined by you
• Practice alone

For me, I have noticed that I feel a greater ownership of my practice now that I break out my mat on a daily basis. Being away from a studio or gym setting that provides regular yoga classes, I have more motivation to practice on my own. In the past, if I missed a scheduled class, I would just wait until the next class came around, even if it wasn't for a day or two, rather than roll my mat out at home. Now, I set aside time to practice every night, even if it isn't at the same time or for the same duration each night.

Also, I am able to customize the poses and sequences to match my own physical needs and mental attitude. While I thoroughly enjoyed the class today, it was not necessarily the same combination of poses that I would have chosen on my own. In some ways this is good, because it widens my perspective and keeps me from getting stuck in a rut; on the other hand, I want to make sure that I stay aware of my own goals and use them to direct my practice.

I enjoyed practicing with the use of a mirror today. I haven't been able to see myself practicing in a while. I definitely noticed an increase in flexibility and an improvement in form since I last saw my reflection in yoga class (several months). I also liked having the teacher adjust my form when necessary. I miss these forms of external feedback when practicing alone.

While I am happy that a daily home practice has rejuvenated yoga for me, returning to a class setting provided me insight into my practice as well. I will continue to practice at home, and keep my eyes open for more opportunities to join classes.

Today's workout:
60 min. yoga @ JCC
60 min. yoga @ home

Fitting in Fitness

I have noticed lately that several of my acquaintances have complained that they don't bother working out at their gyms because the child care is constantly calling them because their children are crying or have a dirty diaper, or need some other kind of additional attention. They say it isn't even worth going to the gym because their workouts are interrupted.

It's true that the child care can be difficult to manage. With three small children (ages 5, 4 and 1 1/2), I have definitely had my own issues with the babysitting services at a number of gyms. However, because fitness is a priority to me, I made sure that I chose a gym with the best child care facility available. The hours are lengthy, the facility is clean, there are age-appropriate toys and play spaces for different ages, and it is well-staffed by competent people. Still, I get called away from my exercise at least once a week to tend to the needs of one of my children. Sometimes, I am able to return to my workout, and at other times, my plan has to be cut short.

Even though this can be frustrating, it is certainly not a reason to give up exercise. Making your physical fitness a part of your daily routine sets an excellent example of healthy lifestyle for your children. The more often you go to the gym, your children will become acclimated to the child care center and less apprehensive about being left while you exercise. They may even make friends, and find fun activities in which to participate.

The truth is, even if your workout is cut short, you at least get some physical activity in. Rather than giving up, make an attempt to go every day for two weeks. It will get a little easier every day. Soon going to the gym will become a part of your and your children's daily life. Don't get discouraged by small setbacks ... keep going!

Today's workout:

45 min. run (5.58 mi)

30 min. resistance training

New Year Resolutions, Cont'd

At the Jewish New Year, I set a few goals for myself. These centered mostly around cultivating a positive attitude and bringing peace to my life and my family. For me, it is definitely important to re-visit these resolutions and so that I can re-align my focus to continue to strive in that direction. Lately, my patience has been sorely tested .... which is the time when it is most important to maintain a level head and clear vision. I am not always (rarely) successful, but reminding myself of my goals always helps to keep me on track.

I thought with the impending calendar new year upon us, I would also set out some fitness-related goals. The cold winter weather has had a negative impact on my motivation, but in past couple of days I have felt re-invigorated. Setting some new challenges will help keep me energized and active.

What I hope to accomplish in 2010:

• Continue a weekly running routine, averaging no less than 30 miles a week.
• Run at least seven 5K races in the summertime, with the goal time being 21:30.
• Continue a daily home yoga practice.
• Develop my hamstring flexibility.
• Introduce some Second Series Ashtanga poses in my yoga practice.

What are your resolutions for 2010?

Today's workout:
75 min. run (8.52 mi)
15 min. resistance training
75 min. primary series yoga

Time Wounds All Heels

Our feet have such a burden, carrying us through this life. The average moderately active person takes about 7500 steps a day. This means that an average person, with an average stride, who lives to be 80 years old, will have walked about 108,131 miles.

The American Academy of Podiatric Sciences explains the complexity of our amazing feet that support us for all of these steps:

Nowhere is the miracle of the foot more clear than watching the human body in motion. The combination of 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running. The balance, support, and propulsion of a jogger's body all depend on the foot.

For a runner or avid exerciser, the force and stress placed on the feet is even more intense than the average moderately active person. You may be more likely to suffer an injury or experience foot pain. Personally, I have noticed that since I have started running, I have felt new sensations in my feet that I did not experience before with lower impact exercise.

In order to keep your feet healthy and lessen the pain, make sure to choose appropriate footwear. One of my goals this winter break is to visit the local running store and get proper running shoes. Also, you can help your feet by doing stretches that isolate the muscles in your feet and toes.

Be aware of your feet as you are running or exercising and make sure to take care of them, because they are working hard for you!

Today's workout:

30 min. run (4.0 mi)

30 min. resistance training

60 min. personal yoga training

60 min. yoga @ home (still to come!)

Light One Candle

I haven't been blogging lately ... as it is for many people, it is a busy time in the Zippy household. There are lots of Chanukah parties and family visiting and school activities. The kids love it and it is all lots of fun.

This year, every year, we celebrate freedom and the right to worship as we choose. We celebrate the right to be ourselves and the right to live according to the dictates of our religion and our conscience. We celebrate the right to live in peace with others who make different choices. We celebrate our ability to light our Chanukah menorah on a street filled with Christmas lights. We remember with gratitude those who fought and gave their lives for those freedoms, in ancient and modern times.

Chag Samaech and Happy Holidays to all!

Today's workout:

50 min. run (5.64 mi)

40 min. ballet body class

45 min. yoga

Keep Zippin' Along

“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”
John Quincy Adams
(1825-1829); 6th Us President

Today's workout:

45 min. run (5.91 mi)

25 min. resistance training

75 min. primary series yoga

Saved by Julia

Tonight my husband and I watched Julie & Julia, the movie about the Julie Powell, a blogger, who undertook the self-imposed challenge to cook all 524 of Julia Child's recipes from her acclaimed cookbook Mastering the Art of French Cooking in a year's time.

What I found interesting was the Julie Powell character's continuous claim that Julia Child "saved" her, that these acts of cooking and writing "pulled her out of the sea". While this description may be melodramatic, it does point to the need that many of us have to distinguish ourselves in someway and find something to define ourselves by. For Julie, she was able to escape the drudgery of her office job and her feelings of failure as a writer by tackling complicated culinary feats. Not only did she find cooking creative, relaxing and refreshing, it was a way for her to carve a new identity and create meaning in her life.

I think each of us needs something to hold on to, that we feel sets us apart and gives us a sense of who we are. Those of us who spend our lives taking care of others - our children, our parents, our students, our clients - may seek a deeper connection with our own selves. I personally strive to challenge myself with developing my physical fitness, but each of us set our own goals and find our own path. Once we do, it makes life a little bit easier.

Today's workout:
30 min. run (4.0 mi)
25 min. weight lifting
60 min. personal yoga training
60 min. yoga @ home

A Big Day for my Big Girl

So sad! My middle child celebrated her fourth birthday this weekend, but unfortunately, our memory card on our camera malfunctioned and almost none of the photos that I took were able to be uploaded onto the computer. So frustrating ... oddly enough, the same thing happened when my son was born. Why doesn't the camera break during inconsequential events?!

Anyway, we were able to get a few shots from her day.

G&D were very excited about the day of birthday parties (three parties in total that day!!!!). G wasn't quite convinced about her birthday though:
Mommy: "Happy Birthday!!"
G: "Am I 4?"
Mommy: "Yes!!"
G: "No, I'm not. I'm looking in the mirror and I'm still little!"


R knows his age -- one!!

Finally, at the gym during the party. She had a great time. The kids got to play all kinds of games to start off - balls and hoops and scooters and tunnels.

Note G's shirt -- I appliqued & embroidered the clown myself! I realized at the last minute that she didn't have anything special to wear for her birthday, so I made the shirt to match the clown theme of the party.

Parachute games are always a big hit.
Mackee the clown was awesome. He totally respected G's desire to not have any attention drawn to her and all the kids were enthralled with his act. G's favorite part was when he pulled out the live bunny rabbit at the end of his show! While the kids were eating pizza and ice cream (clown cones, of course!), he made balloon animals for everybody.

She had a really fun day.

Today's workout:
73 min. run (8.29 mi)
75 min. primary series yoga

Baby, It's Cold Outside

Honestly, as the weather gets increasingly worse, I truly feel like hibernating. I just want to eat and eat and eat, and then cuddle up under a cozy blanket and go to sleep ... and wake up to sunshine, reggae music, and waves. I suppose that's not happening though.

My motivation right now is very low - I usually experience this kind of feeling throughout the colder months. I really have to push myself to carry on with daily activities, let alone having the extra gumption to exercise faithfully.

Here are a few things that help me continue to maintain my exercise routine even when I don't necessarily feel like doing it:

• Set aside time every day specifically for exercise. For me, I go right after I drop the older kids off at school. I always practice yoga right after I put my daughters to bed.
• Recognize my malaise, acknowledge it, and then exercise anyway.
• Set specific goals. For example, today I will run six miles. This week, I will work on improving hamstring flexibility.
• Search through fitness magazines, books and websites for new ideas to add interest to my normal routine.
• Use a personal trainer or coach to provide external motivation.
• Exercise with a friend.

This winter, find your own inspiration to keep up your physical fitness and maintain a healthy lifestyle!

Today's workout:
50 min. run w/ hill sprints (6.03 mi)
60 min. yoga

Don't Worry, You Didn't Blow It

It's nice to be back on the blog again. I like keeping up with the blog because it's my way of checking in with myself, even if no one else reads it. We had a great Thanksgiving with lots of guests and tons of wonderful food.

When I got to the gym this morning, I saw on one of the morning shows a quick teaser for another segment that went something along the lines of "If you blew it over Thanksgiving, here's how to get back into shape." Of course, they run this same story every year, after Thanksgiving and the winter holidays, but something about it made me think today.

Thanksgiving is one day a year. You can't "blow it" over Thanksgiving, even if you make unhealthy food choices or overindulge or are completely inactive all day. Everyday is a new day, and every choice is a new choice. As long as we are still alive, we haven't blown it. We always have another chance to be better, another chance to make a healthy choice, another chance to make it right.

So, there is no need to give up or feel bad about yourself if you ate with abandon over the holiday. I certainly did. The food was delicious and abundant. But that was Thursday, and Friday was a new day. Instead of looking backward with regret, or forward to the holidays with anxiety, just live in your present moment, make healthy choices for yourself for right now and develop a healthy lifestyle one step at a time.

Today's workout:
50 min. run (5.75 mi)
30 min. resistance training
60 min. yoga

What a Pain in the Neck

I had a great weekend, but because I went out in the evenings with my husband and my friends every evening, I was unable to do my usual daily practice. I was able to run in the mornings at the gym, but since I typically practice after the children have gone to bed, I did not have time this weekend. So I was really looking forward to getting back into it today!

At the gym this morning, instead of running, I took a "rest" day, and did the elliptical machine instead (a little less harsh on my knee and ankle joints). I noticed after I got off the machine, I had a lot of neck and shoulder tension, that radiated down into my left arm. Before the ballet body class, I did a few stretches that alleviated the pain somewhat.

When I was able to get on the mat, I did a modified primary series practice (stopping after navasana). I noticed several poses that were able to help with the neck, shoulder and arm pain:

• Padangusthasana (Big Toe Pose): This pose stretches out the upper back, and is easy to relax into. Hooking the fingers on the big toes, or in the follow-up pose - sliding your hands under your feet - pulls your body into and targets those upper back muscles, relieving some of the tension.
• Parivritta Parsvakonasana (Revolved Side Angle Pose) / Parivritta Trikonasana (Revolved Triangle Pose): When I do these standing revolved poses, I press the back of the arm moving toward the floor against my leg. That action creates a stretch in that shoulder.
• Marichyasana series I, II, III & IV: In each of these seated poses, you reach your arms around your legs. The third and fourth poses are twisting poses. Each of the asanas provides a stretch to the spine and shoulders.
• Balasana (Child's Pose): Not only is this a resting, relaxing posture, when the arms are outstretched in front of the body, it provides a gentle stretch for the shoulders as well.

These poses allowed me to stretch the upper back, shoulders and neck, and provided much needed relief for the tension that I was feeling there. Next time you are feeling stress in those areas of your body, take a minute to try some of these poses and feel better.

Today's workout:

50 min. run (5.29 mi)

50 min. ballet body class

60 min. yoga @ home

Thanksgiving Dinner

My husband and I are hosting Thanksgiving dinner again this year, and there will be over thirty people attending! With such a huge crowd, we have to be strategic in our dinner planning. We love to cook and entertain, so we find this totally fun!

We keep a kosher-style house, so none of the dinner recipes contain any dairy, pork or shellfish. (If the linked recipes indicate a dairy product, modifications will be made.)

Here's our menu for Thanksgiving 2009:

• Turkey, of course! The bird pictured here is the one my husband prepared last year. He was so proud of it (and it was delicious!). He is a huge fan of brining the turkey, which he will do again this year.
• Brisket, prepared by my mother-in-law. She will be using a traditional recipe, but my husband has used Emeril's Passover Brisket recipe in the past with huge success.
• Curried Butternut Squash Soup. I made this last year, too, even though my husband was skeptical ... and everybody loved it! This soup is great because it incorporates harvest-time flavors, is warm and filling and can be prepared in advance (I made ours today). The curry gives it a modern flair.
• Fennel Salad with Toasted Walnuts. I like Rachael Ray's recipes because they are easy and quick to make, and packed with flavor.
• Edamame Succotash. I hate lima beans, so I was totally psyched when I saw this succotash recipe. I predict this will be a beautiful dish with all the colors, and a nice change from some of the traditional vegetable side dishes.
• Brussel Sprouts. We love brussel sprouts, but this can be kind of a tough dish to prepare in our house since most recipes call for some kind of bacon or pancetta. My husband actually bought a deep fryer this year, and is deep frying the brussel sprouts with peanut oil. So there you go.
• Stuffing, a traditional favorite. My husband uses Tyler Florence's version containing chicken andouille sausage and roasted chestnuts.
• Cranberry relish. My husband uses a Tyler Florence recipe for this also, a fresh citrusy version with orange. My mom will be bringing a more traditional cranberry sauce as well.
• Potato, Thyme & Olive Oil Gratin. We were thrilled to find this dairy-free potato gratin recipe in Fine Cooking magazine! It seems a little labor-intensive, but it will be fun to try something new!
• Green beans, brought by our aunt and uncle. They are fantastic cooks, so I am sure the dish will be delicious.
• Desserts - Our cousin will be bringing two pies of her own choosing and I have placed an order for brownies from the fabulous Sugardaddy's.

What's on your menu for Thanksgiving?

Today's workout:

65 min. run (7.65 mi)

20 min. resistance training

Enlighten Up! It's a Movie!

I finally got an opportunity to view the documentary, Enlighten Up! This movie was recently released on DVD, and is available from Amazon.com. I, of course, made the mistake of purchasing the DVD from Amazon at $19.95 plus shipping, before realizing that it was available through my cable On Demand service for only $4.00. Needless to say, I will be returning that online purchase.

Filmmaker Kate Churchhill recruits Nick Rosen, a 29-year-old New Yorker, to be her guinea pig in a yoga experiment: Can yoga transform anyone in six months? Nick comes from an interesting background, with a shamanic healer mother and a corporate-looking criminal attorney father, and he seems somewhat skeptical of the claims of yoga, but ready to embark on this yoga journey!

The movie opens with a series of short clips of celebri-yogis giving quick answers to questions about what is yoga. Clearly, this is meant to demonstrate the wide range of opinions and viewpoints, as contradictions and differences readily arise.

Contradictions abound in this film as Kate and Nick travel around the United States and India, sampling yoga classes from all styles of yoga, including Bikram-style, Jivamukti, Iyengar, Ashtanga, Laughter Yoga, Dharma yoga, and many more. Nick connects strongly to the physical side of yoga, identifying the happiest moments of his life as arising through striving for physical fitness. However, Kate seems to be aiming for Nick to achieve her own agenda, pushing him to seek a more spiritual level to yoga that he doesn't seem to be comfortable with.

Even though the physical side of the practice most appeals to Nick, the teacher he is initially drawn to is not the one with the most physically demanding class. He connects with Dharma Mittra, the teacher in whose class he felt the most comfortable, whose world view was more closely aligned with his own, and who Nick felt emanated warmth and humor.

I find this interesting, because it shows that no matter what your goals are in yoga, even if they are just toning your body - that people matter. When Nick meets with David Life, David tells him that if he wants to get more out of yoga, to "surround yourself with a group of people who stimulate that burning desire." Fitting in with your community is an essential part of yoga - or any part of life. When you feel connections with other people, you are more likely to grow as a person yourself.

When pressed about the spiritual quest that Kate wanted him to pursue, Nick continually responded with his need for facts and evidence. Without dismissing the potential for yoga to spiritually transform other people, he did not seem to find sufficient evidence that would lead to such a change in himself.

I enjoyed the movie. I found the interviews with the various gurus enlightening and was amused by the many different permutations that yoga can take. Even as an avid practitioner of yoga myself, I found some of the followers positively kooky ... and other patently offensive (Diamond Dallas Page, "T&A, not Namaste" - yuck).

The film also opened my eyes a little bit to the ways in which yoga can go in a direction that I am uncomfortable with. Although I do appreciate the spiritual possibilities of yoga, and the ways in which it can help me strive to be a better person - seeing other Ashtanga yogis literally bowing at the feet of Sri Pattabhi Jois made me cringe.

In any case, I recommend this movie to anyone who enjoys documentaries or has a strong interest in yoga. If you are able to watch it, let me know what you think!

Today's workout:
30 min. run (4.18 mi)
20 min. resistance training
60 min. private yoga training
60 min. yoga @ home

Sugar Plum Zippy

I was so happy to be back in my "ballet body" class at Lifetime Fitness today (I had to miss the past two weeks because of sick kids!). While the class is not a true dance class, but rather a series of ballet-inspired movements and exercises, our instructor (a former professional dancer) has decided to build up to teach us a routine inspired by the famous Sugar Plum fairy dance from the Nutcracker Suite.

He is incorporating different moves each week from the dance, so that we have a strong foundation on which to build the complete sequence. This week, the new move he taught us was "ballet beats". You can see the dancer, Simone Clark, in the above video doing this move at around :17 & :23 (as well as other points in the video, too). For this practice, we were not actively moving across the floor as in Clark's performance, but stood in place. We bent one leg at the knee, pointing the toe and bringing it to touch mid-calf. Then, in very rapid succession, we would move the toe from the front to the back of the calf several times, and then switch to the other leg. We kept our arms either raised above our heads or out in front of us.

This exercise required balance, and therefore develops core strength. It also targets several leg muscles, including the calf, hamstring and quads, and opens the hip. I'm sure I'll feel this one in the morning!

Today's workout:
50 min. run (6.25 mi)
40 min. ballet body class
60 min. yoga

Weekend with Zippy

My husband took our girls to the annual Father-Daughter ball hosted by their ballet school on Friday night. They were super-excited to get all dressed up and go to a real ball with their daddy. They ate dinner, danced with their friends, had an official portrait taken together, and stayed up way past their bedtimes.

Saturday, I attempted to go to Lifetime Fitness' "yoga marathon" event. Unfortunately, due to poor planning, the event was cancelled, so I took a Pilates class instead. While I liked the class and see it's similarity to yoga, it just isn't the same. I also took advantage of the event cancellation to get a run in as well.

Today, I attended a three hour workshop at Yoga on High entitled, "The Subtleties of the Primary Series". I expected an analysis and breakdown of some of the key poses or sequences in the primary series, but really, we just went through the series slowly ... we held some of the poses for longer than usual, and he added a few hints and tips for getting into the asanas. I thought it would be a bit more in-depth, but it was still a good practice.

A nice weekend with the family, and even though there was too much restaurant dining, I feel good. This week we will be focusing on healthier meals!

Today's workout:
3 hours yoga

Choosing the Right Gym

If you are going to make exercise a regular part of your daily or weekly routine, choosing a gym is an important decision. You want to choose a place that meets your needs and makes you feel comfortable so that you will be likely to return. Over the past fourteen years of working out, I have belonged to or worked at all kinds of gyms: university gyms, a hospital rehab facility, community centers, hotel gyms, the YMCA, Bally's Total Fitness, California Fitness, Lifestyle Fitness, Lifetime Fitness, Urban Active, as well as personal training and yoga studios.

'My husband is currently in the process of changing his gym membership, and this got me to thinking about things to consider when choosing a place to work out.

1. Evaluate your goals and needs. Not everyone exercises in the same way. How often per week/per day do you want to exercise? Do you prefer using cardio machines (like treadmills, elliptical machines, rowing machines, stationery bikes, etc.), group fitness classes, free weights, resistance weight machines? Do you want to work with a personal trainer? Are you trying to lose weight, tone your muscles, improve sports performance, increase your endurance? Do you like variety in your workout or are you comfortable in your routine? Once you clarify your goals and needs, then you can more effectively determine the right match for you.
2. Determine your budget. You can find gyms priced all over the spectrum. Figure out what you can afford to pay before you go in, so you are not roped into a contract that is more than you can manage. Gym fees are often not set in stone; don't be afraid to negotiate. Often you can ask what specials are being offered - one area sales people are frequently willing to drop is in the "membership" or "sign-up" fee.
3. Evaluate the cardio / weight floor. Things to think about: are there enough machines of each kind to accommodate all users during the busiest times of the day? (You might visit during the times that you would likely use the gym to see how busy it is.) How sophisticated are the machines/do they have all the options that you like/is everything in working order? Is there a variety of different kinds of machines? Are there enough TVs? How close are the machines to each other? Is everything clean and sanitary? How noisy is it?
4. Evaluate the group fitness classes. Look at a class schedule. Think about the times that you would be available to take classes, and check out the selection. Is there a variety? How often does the schedule change? Is there an extra charge for classes? What qualifications do the instructors have?
5. Amenities. Are towels provided? Are the locker rooms clean and sanitary? Are there plenty of showers? Do the locker rooms provide hair dryers, shampoo, etc.?
6. Personal Training. Is personal training available? What are the rates? What are the qualifications of the trainers?
7. Extra programs. Does the gym offer any additional programs, such as nutrition or weight loss classes, run clubs, basketball leagues, etc.? Is there a spa, shop or cafe? Does the gym offer discounts to its members on any other community services? Is childcare available and what are the hours?
8. Convenience. Location, location, location. Remember, you hope to be visiting your gym several times a week, if not every day. Make sure that it is close enough to your home or workplace so as to be relatively easy to access. Also, make sure the hours, including weekend hours, align with your schedule.

There are so many things to think about when choosing a place to work out, and sometimes, it may be difficult to find a perfect fit. If you can think of something else to consider, let me know!

Today's workout:

65 min. run (7.23 mi)

50 min. yoga

With Peace and Acceptance

Yesterday, I read an interesting blog post from Yogic Muse about finding the line between pushing yourself against your limits and not engaging in self-harm. Coincidentally, when I met with my yoga teacher today, she set a similar intention for our practice: focusing on ahimsa. Maria pointed out that ahimsa, the yogic principle of non-harming, starts with ourselves. I tend to be a "Type A" personality and sometimes push myself very hard, and can sometimes push myself too far with regard to the physical aspects of yoga.

As our practice went on, we started working on bhujapidasana. While I can get into this arm balance pose when I am practicing at home, it is not a graceful or flowing process. I sought Maria's advice on getting into the pose more smoothly and possibly some modifications. In any case, while attempting to get into the pose, I fell flat on my face! So embarrassing. Also, it hurt! It seems that in the midst of striving to achieve a difficult posture, I lost sight of our original intention - ahimsa - and my determination to do "better" actually caused me harm.

Maria took this teachable moment to point out the ways that ego can interfere with our practice, and that yoga can be about putting aside the ego. Through yoga, we can become aware of our bodies, and we can accept our bodies for what they can do today. Each day our body may be different, but when I practice yoga, I do so in the present moment, with whatever abilities or limitations I currently possess. Another yogic principle is santosha, or contentment - acceptance of what we have, or who we are.

So, for today, my intention is to practice with both ahimsa and santosha, both on and off the mat.

BTW, the photo above shows my amazing daughters practicing yoga at home with the help of their Yoga Pretzels deck. Love it! (and love them!)

Today's workout:
30 min. run (4.0 mi)
60 min. private session yoga
60 min. yoga @ home

Winter Blahs

Even though the weather lately has been much nicer than usual for this time of year, the colder weather from the past few weeks has created a winter malaise in me. The fact that my daughters keep getting sick hasn't helped anything either!

It seems every winter, my motivation level drops, and I just feel sluggish. I want to curl up with a Slanket on the couch in front of the TV and do nothing (for the record, I do not own a Slanket or any similar product ... just regular blankets). I definitely notice that I eat more food in the winter, not because I am hungry, but it's like some kind of primal urge to develop an extra layer of fat to keep me warm.

When I feel like this, I try to just push through it. I make exercise and yoga a priority and always carve out time in my day for those activities, even if I don't feel like it. A workout that I force myself to do is better than none, and even if my effort is subpar, I still feel better when it is done.

Another way to increase my motivation is with a friend. If you have someone to whom you are accountable, you are less likely to miss a day at the gym, and you will have a more enjoyable experience if it is shared.

I am trying to take advantage of these recent beautiful days, and the kids and I are getting out every afternoon and playing on the swing set. Even when the temperatures do drop back down though, you can still bundle up and get some fresh air and some exercise by taking a brisk walk around the neighborhood. Once you start moving, you are more likely to keep moving!

What do you do to stay motivated and active during the colder winter months?

Today's workout:
50 min. interval run (6.57 mi)
20 min. resistance training
75 min. primary series yoga

Headaches and Yoga

Tonight I was really suffering from a sinus headache. I occasionally get these, and the pain is very intense, especially if I sniff. I needed to practice tonight, though, after having neglected my asana practice for the past two nights, so I set out my mat despite the pain and went for it.

At the start of the Sun Salutations, the pain was almost unbearable, and I nearly gave up. Particularly, each time I went down for a forward bend, and then rose up again at the end of the sequence - yowza!

However, I noticed the pain easing gradually with each sun saluation, and the stuffiness that I had been feeling was abating. As I went into the Sun Salutation B sequence, my headache was almost gone. I also more aware and attuned with my breath throughout this practice. My chest, nasal passageways and head felt clearer and the intense pain was gone.

When I got to my computer, I checked out some information about headaches and yoga here and here and here. This information confirms that yoga has been shown to be beneficial to treat and prevent headaches - those sites refer primarily to tension headaches, and not sinus headaches. Most of the information I found also recommended a gentle, restorative practice to deal with headache pain, and I was doing a more vigorous Ashtanga practice, but that is what I am accustomed to, and it worked for me.

On a side note, my body was feeling very stiff and crunchy after two days of no yoga (even though I did run and work out on both of those days) ... now I am feeling juicy and flexible and alive! Yay for yoga!

Today's workout:
60 min. interval elliptical (5.66 mi)
25 min. resistance training
75 min. primary series yoga

Present Moment

Our family is currently struggling with a stressful situation, trying to reconcile past actions and choices with our current state, and figure our where to go in the future.

My thoughts and turmoils are brought to in perspective when I read these words from Thich Nhat Hanh, a Vietnamese Buddhist monk, which were transcribed in a tiny little book, be free where you are, from a talk he gave at the Maryland Correctional Institution.

"To be able to breathe in and out is a miracle ... I am alive. I can breathe in and become aware of my in-breath; I can breathe out and become aware of my out-breath. ... For me, to be alive is a miracle. It is the greatest of all miracles."

"Everyone walks on the Earth, but there are those who walk like slaves, with no freedom at all. They are sucked in by the future or by the past, and they are not capable of dwelling in the here and now, where life is available. If we get caught up in our worries, our despair, our regrets about the past, and our fears of the future in our everyday lives, we are not free people. We are not capable of establishing ourselves in the here and now."

"Life is only available in the here and now. The past is already gone, and the future is yet to come."

Today's workout:
30 min. run (4.06 mi)
45 min. resistance training

Swine Flu Over the Zippy Nest

My oldest daughter, unfortunately, contracted the H1N1 virus (a/k/a "swine flu"). She has been home from kindergarten the past couple of days and will be again tomorrow.

Luckily, her case seems relatively mild, her fever responds to medication and her mood is generally upbeat. However, I am not used to being confined to our home, and we are both developing some cabin fever.

My running schedule has been thrown completely off, and my husband and I are alternating days when we go to the gym since I cannot go during the day while she is sick. Hopefully she recovers soon, and the other children stay virus-free.

I hope you and your families stay healthy!

Today's workout:
75 min. primary series yoga
20 min. Pilates core exercises

Starting Yoga for Fitness

Recently, I have had two friends approach me independently asking for advice on getting started doing yoga to improve their overall fitness. Specifically, they have expressed interest in improving their flexibility and toning their muscles.

Here are a few of my thoughts:

1. Try out several different teachers/classes. There are many different styles of yoga, and even the same type of yoga can be taught in a very different way by each individual teacher. While you can choose the class that is most convenient, that may not be the perfect match for you. In addition to the Columbus JCC, great power yoga classes can be found throughout Columbus, at Yoga on High, V Power Yoga, through Tracey Gardner, just to name a few!
2. Introduce yourself to the teacher and don't be afraid to ask questions. Let the instructor know that you are new to yoga and her class ... let her know that you are open to receiving adjustments (if you are) - that means that you are willing to have the teacher put her hands on you to physically help you move into the pose. While you shouldn't pester the teacher throughout the class, remember the questions that come up as the class is going on, and bring them to the teacher afterwards. Most teachers are more than happy to clarify, explain or demonstrate for a couple of minutes after class.
3. Focus on your body and the breath during yoga. While in certain types of exercise it is fine to "zone out" and just let your body move (like running or biking), in yoga, you keep your mind zeroed in on what your body is doing. Be aware of your alignment, find and stabilize your core strength, identify the muscles working in each pose. Listen to the cues and prompts provided by the instructor, and apply them to your body to move into each posture.
   
4. Listen to the your body. Use the awareness of your body and modify your practice as needed. Most yoga teachers will provide adjustments for different levels of flexibility and strength. Use modifications as needed -- if you are not able to get into the full expression of the pose, it is usually better to do a modified version rather than attempt to push your body farther than it is able to go. Identify areas of weaknesses or tightness in your body and send your breath to those areas ... you can do additional poses or stretching exercises throughout the week to work on those areas of your body.
5. Release yourself from judgment and competition. Every body is made differently. Don't pay attention to the people next to you in class and try to judge yourself against them. Maybe they have been practicing for 20 years, maybe this is their first day too. Maybe they are double-jointed, or maybe they have rheumatoid arthritis. It doesn't matter -- yoga is not a sport or a competition. If you can't go into a pose today, that's OK - each time you practice you might go a little deeper. You will gain something each time you practice.

If you are interested in checking out books or DVDs for developing a home practice, Gaiam and Acacia are good resources. Also, Yoga Journal online has tons of articles and guidelines for many yoga poses.

Good luck! Let me know how your yoga journey progresses!

Today's workout:
65 min. run (7.73 mi)
40 min. resistance training

Fantastic Fall Days

It has been a wonderful fall season for our family.

To start off, even though we were a little late, we did get to build our sukkah this year. Last year, we were in Austin for my husband's sister's wedding during Sukkot, so we didn't put it up. The girls were so excited to get it out this year!


As you can see, they were a huge help.
They wanted to eat as many meals as possible in there once it was up. Unfortunately, the weather during Sukkot was pretty crummy this year. We left the sukkah up for a few extra days, and ate in it after the weather turned more pleasant, even though Sukkot was officially over.

Yesterday we celebrated the Halloween with our friends. This was the first year that D&G actually put some thought and creativity in their costumes. Also, we tried to repurpose materials we already had, and make as much as we could. D's costume is from clothes she already had, combined with scarves from her bubbe. We did purchase the "pirate accessories" of course. I made G's clown costume, and paired it with a shirt she already owned. I did purchase the bow. We already had the face painting kit - you may not be able to see it, but D has a skull and crossbones painted on her cheek.
We went to our friends' house in Bexley for trick-or-treating this year. We love going with our friends on Halloween! This is D's friend, who is demonstrating his best ninja pose.

The whole crew (mostly, except for the crying ones). Don't they look great!? This is so special to me, because these kids have been celebrating Halloween together since before their first birthdays - my oldest was six months old in their first Halloween group shot.

And here it is! D is in the carrot (it looks like a pumpkin) costume, on the far right, the one screaming and raising her hand. Not happy. The one sucking his thumb, wearing a devil costume, is the ninja pictured above, and the lion, partially obscured by her dad's arm, is the cheerleader with D in the next picture. The kids are still friends with most of the other babies in this picture too, they just weren't at last night's trick-or-treating.

D was thrilled to see her buds!

The husbands stayed at the house and passed out candy ... and drank beer. Don't judge - we were walking with the kids, carrying our plastic cups of red wine!

We had a great time, and the kids gathered tons of loot. D was a little sad because she lost her hook and her pirate earring, but she got over it. G's clown make-up was completely smeared by the end of the night ... there were a few tears shed, but overall, they had fun!!!

Today the weather was really just perfect. My husband got off work early, my mom came over, and we all just spent the afternoon hanging out in the backyard! G was having fun playing "boat" with Nana.

Don't I have a handsome boy? He looks perfect for fall in his orange shirt amid all the leaves in our backyard.

D's hair was still a little crazy after sleeping on the braids leftover from trick-or-treating the night before. She was having a great time making piles and jumping in the leaves!

I was surprised to find that R can hold his own on the tire swing. He is really starting to get around on the playground - next year he will be all over it!!

I am so blessed with such a beautiful, healthy family! I hope the rest of you are enjoying your fall season as well!

Today's workout: (had to work off that candy, right??!)
45 min. run w/ strides (5.53 mi)
25 min. resistance training
15 min. hill elliptical (1.82 mi)
60 min. yoga

Ole! Veggie Tacos

Our family keeps a kosher style kitchen, which means that there are certain restrictions in our at-home diet, the two most prominent of which are no pork or shellfish and no mixing of milk and meat. In order to keep within these guidelines, I am constantly thinking of creative ways to substitute dairy or meat products in recipes that call for both.

Our family loves tacos, which traditionally include both meat and cheese. We have tried a variety of ways to substitute, such as using soy cheese or soy meat ... both of which we found unsatisfying. Tonight, I changed it up a little and instead of ground beef, used a mixture of lentils and a vegan soy meat mixture. The result was a delicious and healthy meal!

Lentil Tacos

1 onion, diced
2 stalks of celery, diced
3-4 cloves of garlic, diced
1 cup lentils, dry
1 Tablespoon chili powder
2 teaspoons cumin
1 teaspoon oregano
1 cup vegetable stock
1 cup salsa
1 package Fantastic World Food taco filling mix

Saute the onion, celery and garlic in a pan with olive oil until soft, 5-6 minutes. Add the lentils and the spices and mix well, 1 minute. Add the stock and simmer, covered, on low for 20 minutes, adding additional liquid as needed.

While the lentil mixture is cooking, prepare the taco filling mix according to the package directions in a separate pan.

Uncover the lentil pan and cook for another 10 minutes to thicken up the mixture. Add the salsa and the taco filling mix. If needed, this can be prepared ahead of time, refrigerated, and reheated when you are ready to eat dinner.

We ate the tacos with tortillas, lettuce, tomatoes, shredded cheese, salsa, avocados, and rice. It was a nutritious and yummy meal enjoyed by all!

Today's workout:
30 min run (4.0 mi)
60 min. yin yoga class
60 min. yoga @ home

Everybody loves a haiku

Running and yoga
Balance, focus, peace, and ease
Different path, same way

Today's workout:
45 min. hill sprint run (5.50 mi)
50 min. ballet body class
60 min. yoga

Healthy Decisions

The other evening when I was volunteering for Girls on the Run, we talked about healthy decisions. The girls honed in on micro-choices mostly centered around food ("I only ate 2 Oreos instead of 5"; "Today I ate breakfast, but I usually skip breakfast", etc.), whereas the coaches were attempting to get them to focus on a more holistic view of an entire healthy lifestyle. I got to thinking about some healthy decisions that I hope my children will make during their lifetime:

1. I hope they keep a healthy attitude about food. That is, eating lots of fruits and vegetables, small amounts of "junk" food, keeping portion sizes moderate, not obsessing about food, finding enjoyment in selecting and preparing healthy meals.
2. I hope they integrate physical activity into their daily routine. I hope my daughters and son discover a sport or other physical activity in which they can thrive and practice on a regular basis. I want them to challenge their bodies and find joy in athletic expression.
3. I hope they develop deep and abiding friendships. Sharing your ups and downs with friends is an important part of living a healthy life. I hope all of my children find friends with whom they can laugh, play and explore.
4. I hope they find happiness without the abuse of drugs and alcohol. While I know that experimentation is a part of growing up, and I enjoy social drinking myself, I hope that my children will approach these substances sparingly. There are so many horror stories about binge drinking among college students, and the television show "Intervention" highlights the dispair and heartbreak that drugs can bring to a family. I hope that my children can navigate their teen years and early adulthood without falling prey to these temptations.
5. I hope they use wisdom and restraint with sexual expression. At this point in their young lives, I cringe to even think about them reaching this point in their development where I have to deal with these decisions. But as countless news stories are constantly warning us, children are engaging in a variety of dangerous and promiscuous acts at younger and younger ages. I hope that my children can wait until they have some maturity and discretion before embarking on this chapter of their lives.
6. I hope they will stand up for themselves in difficult situations. That's what all of these healthy decisions come down to, right? I hope that my kids have the strength of character so as not to yield under peer pressure and to derive courage and fortitude from the values they have been taught from their family, their school and their synagogue.

Today's workout:
60 min. hill interval elliptical (5.61 mi)
25 min. strength training
75 min. primary series yoga

Uncover your Power

Horror of horrors, I forgot to look at my running training schedule this morning to find out what type of run I am "supposed" to do today. So when I got to the gym, I just decided to fake it - I picked the hill interval button on the treadmill and just decided to go for it.

In the fabulous book I just finished, Born to Run, McDougall writes about how the ultrarunners adjust their running speed to meet the challenges that they face at the moment ... that is, on treacherous terrain they are going to slow their speed down compared to running on smooth, flat surfaces. Obviously, the treadmill presents no dangers to me (!), but varying incline levels does present something of a challenge - particularly since I generally run at 0%. So instead of pushing through at a lower speed that I would maintain throughout the whole run, I varied my speed with the hill intervals, taking the speed up when the interval went down and vice versa.

As I was running, I noticed my interval voice telling me, after thirty minutes, why don't you take the speed down a few notches and give yourself a break? But, I realized as I was running that this voice was there - even though I wasn't fatiguing. Strange - it was like I was subconsciously trying to sabotage myself. The more I run, I discover that I have this odd inner fear of running that is competing with the enthusiasm and joy that I find when I run, and the feeling of satisfaction and accomplishment when I complete a run. I have to be aware of that negativity, and take time to evaluate how I truly feel and whether I really need to take a break, or whether I can continue to work at the same level.

Today's workout:
50 min hill interval run (5.78 mi)
25 min. resistance training
45 min. yoga

Workshop Wednesday

Tonight I was able to attend the first of a three-part workshop on integrating the yamas and niyamas (guidelines for ethical living) with Non-Violent Communication. According to the Center for Non-Violent Communication, one of the purposes of this type of interaction is to "create human connections that empower compassionate giving and receiving".

As yogis, we are highly attuned to bodily awareness. Through this communication method, we learn to focus on the physical sensations that accompany our emotions and use these cues to help us identify our feelings.

To adapt our communication styles using Non-Violent Communication, we were given three steps:

1. Observe and identify any feelings.
   
2. Identify what needs we have that may not be being met, giving rise to the feelings identified above.
3. Explore strategies for meeting those needs in a non-judgmental fashion.

We did some role-playing to address one class member's specific situation, a conflict that arose for him at work. Through our discussions, we were able to identify feelings and needs that he had not realized he had experienced, empathize with the feelings and needs that the other participants in his confrontations may have been experiencing, and help him find alternative responses and reactions that he could have used in that situation. It was useful to remember that in a situation, we cannot control the other people involved, we can only control ourselves and our reactions to other people.

Our homework this week is to identify two feelings in ourselves - one where our needs are being met and one where they are not - and then track those feelings, our physical sensations when we experience them, our discourse, our thoughts. The two feelings on which I will focus this week will be: impatience and contentment.

Today's workout:
5.26 mi run w/ strides

Barefoot Running

The book I am currently reading, Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen by Christopher McDougall, is a fascinating running tale with all kinds of crazy characters. The stories inspire me to throw down the book and take off running right out the door.

One of the interesting points being made about running is the benefits of running barefoot. According to McDougall's research, because shoes separate our feet from the surface, encasing the feet completely so that they lose the ability to move naturally, they create more running injuries and problems than runners had in the past, before sophisticated running shoes became available. He writes that when you run barefoot, your body naturally absorbs the shocks, creates a softer impact, and adapts as needed. Your feet and legs sustain fewer injuries. Not only is running barefoot more healthy than running in expensive athletic shoes, but apparently running in cheap, flat, or worn-down sneakers is better for your feet than using the latest technology.

Here is some more information about running barefoot. It makes me feel better about my raggedy shoes ... and unlikely to replace them anytime soon!

Today's workout:
35 min. run (4.0 mi)
60 min. private yoga session
45 min. yoga at home

Running Secrets

From this amazing book that I am reading right now, Born to Run: A Hidden Tribe, Super Athletes, and the Greatest Race the World Has Never Seen by Christopher McDougall:

"That was the real secret of the Tarahumara: they'd never forgotten what it felt like t love running. they remembered that running was mankind's first fine art, our original act of inspired creation. Way before we were scratching pictures on caves or beating rhythms on hollow trees, we were perfecting the art of combining our breath and mind and muscles into fluid self-propulsion over wild terrain. ...You had to love running, or you wouldn't live to love anything else. And like everything else we love - everything we sentimentally call our 'passions' and 'desires' - it's really an encoded ancestral necessity. We were born to run; we were born because we run."

Find the joy, find the passion! I love it! Check this book out - it is UNBELIEVABLE!

Today's workout:
30 min run (3.95 mi)
20 min. resistance training
55 min. ballet body class
60 min. yoga

Searching for Santosha

One of the niyamas (a set of guidelines for our internal self) is santosha, which can be described as contentment. In Yoga Mind, Body & Spirit, Donna Farhi writes about santosha:

[it] is the ability to feel satisfied within the container of one's immediate experience ... it is a sign that we are at peace with whatever stage of growth we are in and the circumstances we find ourselves in ... we practice patience and attempt to live as best we can within our situation until we are able to better our conditions.

This is a difficult quality for me to capture and something that I really need in my life right now. In my yoga practice, I can see how the asana practice can help me learn to live santosha in my daily life. As I accept the physical limitations of my body, I can likewise peacefully acknowledge the challenges and stresses I experience each day. And just like I continue to stretch and develop my muscles and flexibility and strive to extend my physical abilities, I can take measures to overcome any obstacles in my daily life as well. It comes down to a matter of attitude. The challenges will still be there ... but why not meet them with contentment and peace rather than aggression and anger?

Inhale: contentment
Exhale: judgment

Today's workout:
50 min. specific endurance run (5.88 mi)
75 min. primary series yoga

Opening my Heart

Tonight I did a heart opening sequence from YogaDownloads.com. It was the perfect balance that I needed tonight of challenge, flow, balance and rejuvenation. The sequence included lots of twists and binds, like revolved side angle (with bind), revolved chair (with half bind), bird of paradise, and supine spinal twists.

Some teachers will say that twists will "detoxify" your body and "wring out the spine" ... and I am not quite sure I am on board with that. I will say, however, that after that practice, I feel more open and my body feels freer. My heart has opened metaphorically as well - I feel happier and lighter. In his book Yoga: The Poetry of the Body, Rodney Yee writes about twists:

"[Twists] are good for releasing tension in your spine, breaking open the outer bindings of your hips, and squeezing and releasing the sponge of the body. Twists allow you to be soft, fluid and organic in your body movements. When you use force in a twist, it reveals how your mind is often directed and determined, reminding you to lead more from your center - your belly - and simply observe with your mind.

rising energy from the earth
spiraling spine from the legs
opening chest to the sky
surrendering mind to the breath"

Today's workout:
60 min. progression run (7.71 mi)
25 min. resistance training
60 min. yoga

Getting my Groove On

With the colder weather setting in, my seasonal depression comes right along with it. Being cooped up inside, the darkness in the morning & early evening, hauling around all the coats & various accessories, getting the kids ready, everything just seems so much HEAVIER.

So today, when an acquaintance suggested that I try her "dance jam" class, I took her up on it. She didn't realize that my secret dream profession is to be a fly girl - the dance jam class was exactly what I needed to lift my spirits! While I couldn't necessarily follow all of her advanced choreography, the ability to let loose and just rock out a little bit shook off some of those impending winter blues.

As the season progresses, I have to remember to actively seek out ways to bring the sunshine back into my life!

Today's workout:
45 min. run (5.04 mi)
55 min. dance jam
75 min. primary series yoga