Working out with Jillian

With all the snow storms in this part of the country, I have had to get creative with working out. Several of the past few days, it has been treacherous to get to the gym, especially with three kids in tow. The other day, I resorted to using the OnDemand feature on my TV, and chose a Jillian Michaels workout from the free selection on Exercise TV.

Jillian Michaels is famous from the TV show Biggest Loser, where she uses her tough approach to help contestants lose weight. I admit that I don't watch that show, but I have seen Michaels on the talk shows. Even though the workout was short (40 minutes), I noticed that Michaels has a similar philosophy to resistance training that I do - at least based on this brief glimpse.

Here are a few of the principles that she emphasized that I have been using to shape my workouts for the past few years:

• Low weights, high reps. I am not trying to bulk up; I want to be lean and mean. Toned and taut.
• Supersets. Rather than resting in between exercises, make the most of your workout by alternating exercises one after the other.
• Multiple muscle groups. Combine upper and lower body moves in each exercise to maximize benefit of your workout.
• Muscle confusion. Mix it up - always use different types of exercises for each body part on different days so that your body doesn't become accustomed to the same workout day in and day out.

Today's workout:
50 min. run (6.8 mi)
30 min. resistance training
45 min. yoga

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

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

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

Push-Ups

I've been focusing so much on my running training schedule and immersing myself in learning more about yoga that I realized that I have been neglecting (somewhat) the toning part of my general workout regimen. As a result, I've decided to purposefully spend more time focusing on push-ups, pull-ups and core work. To avoid getting bored, I am using this post to brainstorm different variations and modifications on push-ups.

Of course, you can start with the traditional military push-up (pictured here), which can be modified by putting your knees on the ground if necessary - make sure that your body remains straight (don't push the butt in the air).

Arm Placement
You can modify hand/arm placement - shoulder width, wider than shoulders, hands together. You can bring your elbows in closer to your body for more tricep work. Place your hands on a step or other elevated surface and then push-up. Of course, you can always try one-handed push-ups for a real challenge! Depending on the placement of your arms, the push up will zero in on different muscles in your shoulders and back.

Leg Placement
You can also modify the legs. Generally, the feet are close together. You can widen the stance, raise alternate legs, or put the legs on a step.

Balance Challenges
Work the core more by adding a balance challenge.
Put on hand on a medicine ball while doing the push up, complete all the reps and then switch sides. To increase the difficulty, move the ball back and forth between your hands and alternate single push-ups with the medicine ball.
Put one hand on a BOSU ball and the other hand on the floor, push-up, then move over so the other hand is on the BOSU and the alternate is on the floor, push-up and repeat, continuing to change sides each time.
Do push-ups with your feet on the BOSU.
Do push-ups with your feet on a towel. Do one push-up, then slide your feet forward into a downward dog position, and back out to a push-up position. Do another push-up and repeat.

Leg Movement
Another variation on the push-up is the "spiderman" push-up. Get into a traditional push-up position. Bring the right leg forward, near the back of the right hand and then push-up. Take the leg back, and do the same on the left.

Additional Exercises
You can also make the push-ups more challenging by working in other exercises.
Alternate single push-ups with side planks.
Add a weighted bar, and do five push-ups, five lat raises (from a push-up position), five push-ups, and then another five lat raises on the other side.
Add a little cardio in by doing mountain climbers. Begin in a push-up positions. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds.
Another cardio push-up based exercise is called burpee. Start in a push-up position. Jump your feet to a squat position, then leap up as high as possible from the squat position and return quickly to the push-up position. Continue as fast as you safely can for 30-60 seconds.

Hopefully, these push-up ideas will help you keep your workout fresh too!

Today's workout:
60 min. progression run (7.0 mi)
25 min. strength training
50 min. yoga

Feeling Powerful

Today was a POWER day! I started off with a personal training session at Lifetime Fitness with Ryan. I actually was not seeking out personal training, but he approached me at the gym and asked to do a workout with me, and I agreed. I wasn't sure what to expect - whether or not I was supposed to pay him, or if he was going to try and upsell me on future sessions.

Happy surprise - it was none of those things. He didn't charge me for the session, nor did he urge me to sign up for more. He did, however, push me through a rigorous 45 minute workout that left me feeling pumped! He chose a lot of athletic exercises that worked multiple muscles, and combined cardio with strength training. We did all super-sets, going through 2-5 different exercises and then repeating them.

Here is an example of one of our super sets:

*Bear crawl (walking on hands and feet-not knees) as fast as you can for five seconds, then do 5 push-ups, continue all the way across gym, about 5 cycles

*Carrying 17.5 lb. dumb bells, walk quickly down 2 flights of stairs, then come back up with the weights, skipping 2 stairs with each step, and repeat.

We went through that entire super set 3 times. Wow! I was out of breath after that! I was planning on doing a 3-mile run after the training session, but did not have enough energy! I was only able to walk for about 15 minutes to cool down.

Then, later this evening, I did a session of power yoga with Tracey Gardner. Because of school starting and various meetings, it has been a while since I have taken her class. That class takes a lot out of me, too! Sweat, sweat, sweat.

I needed a boost in my energy and motivation, and today was perfect for that!

Today's workout:

15 min. elliptical (random) 1.88 mi

5 min. stairmaster, glute raise w/ step

45 min. personal training, cardio + strength train

15 min. walk 1.06 mi

60 min. power yoga

Walking Backward

At the end of every run, during the cooldown phase, I always use the last two minutes, when the speed is extremely slow, to turn around and walk backwards. I find it fairly amusing when I turn around and find myself eye-to-eye with the guy on the elliptical behind me - the next two minutes are completely spent trying to avoid eye contact.

I started doing this for a couple of reasons: 1) I wanted the full benefit of a cooldown, and the speed is so slow that it is excruciating to walk forwards; and 2) I saw someone else doing it, and I thought it looked like a good idea - something different.

For someone who is supposed to be cultivating mindfulness, this is not such a great reason!

So, for a while now, I have been wondering what, if any, are the actual benefits to walking backwards? It turns out there are a few. Apparently though, to receive the full benefit of walking backward, you need to release the hand rail, which I have not been doing. According to this article, walking backwards improves your balance and posture and works different muscles in your legs, hips and ankles than you would work while walking forward. Furthermore, a Dutch study has shown that walkers moving backwards demonstrate clearer thinking than those moving forward.

I am always trying to work my muscles and my body in as many different ways as possible to make sure that I get as full and balance a workout as I can, so I think I will continue walking backwards and freaking out the guy behind me!! :)

Today's workout:

45 min. run w/ hill sprints (4.71 mi)

60 min. ballet body class

60 min. yoga

Pain-free with Yoga

A National Institute of Health study recently released shows evidence that practicing yoga can help alleviate chronic lower back pain. Not only was their pain decreased, the participants in the study experienced a relief from depression as well.

"The yoga group had less pain, less functional disability and less depression compared with the control group," said Kimberly Williams, Ph.D., one of the West Virginia University researchers. Yoga participants took 90-minute Iyengar-style yoga classes twice a week for 24 weeks, doing postures targeted to relieve chronic low-back pain. Their positive results were still evident in the follow-up six months after the end of yoga classes.

I don't find this study surprising at all! Yoga creates a more functionally healthy body through moves that strengthen, improve balance and alignment, deepen flexibility and target core muscles. I have begun running several miles on a daily basis in my mid-30s without "easing" into it and have not experienced a single injury ---- I attribute this to the fact that I practiced yoga regularly for 2 1/2 years prior to running, and continue a daily practice of yoga that supplements my runs.

Even if yoga philosophy does not interest you - the physical practice of asanas (poses) can definitely complement a more rigorous fitness regimen and help keep your body and mind healthy!

Today's workout:

3o min run (3 mi. @ 6.5 mph + (3) 10 sec. hill sprints 4% inc.@8.5 mph)

45 min. resistance training

60 min. yoga

Sweaty Mama

I just completed a hard-core hour of power yoga and I am ridiculously sweaty! I used to not sweat so much when I worked out, but since I've raised the bar in the past few months with more cardio, I definitely see a difference in how much I sweat.

I was wondering what the relationship is between sweating and exercise: that is, does increased sweating correlate with burning more calories?

Sweating is a mechanism to cool down an elevated body temperature. When you work your muscles, the energy that powers your muscles is lost as heat, raising your core temperature. Perspiration is released, evaporates and cools the skin. Sweating demonstrates that your body is working efficiently to cool itself, a process that does burn some calories. By far, though, the greatest impact on caloric expenditure is going to be the frequency and power of the muscle contractions that creates the heat in your body. The more you exercise, the more efficient your muscles get at using energy and burning up those calories.

So keep those muscles pumping and don't be afraid to get sweaty!

Today's workout:
15 min. stretch
35 min. elliptical (weight loss interval)
60 min. power yoga

Jump up!

Cross-training in general is a good idea to add to your workout regimen.  Even if your main focus is running, adding new exercises and routines will increase your motivation and improve your overall performance by strengthening and toning different muscles.

Plyometric exercises are those designed to produce fast, powerful movements to improve sports performance. "Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, often with the goal of increasing the height of a jump." (Wikipedia.org)

I incorporated some plyometrics into my workout today as a part of my ongoing goal of increasing my speed.  These exercises can easily be modified by changing the number repetitions or the height of the platform.  I used a Reebok Step with one set of risers.

Side Jump

Stand to the right of the bench.  Jump up laterally to your left, onto the bench.  Immediately jump back down.  Continue jumping without coming to a full stop between jumps.  Do 20 repetitions, then change to the other side.

Platform Side Hurdle

Stand to the right of the bench.  Jump up laterally and completely over the bench to the left side.  You will need to propel yourself higher into the air for this jump.  As soon as you land, jump back over to the other side.  This is one repetition - do 20.

Single Leg Jumps

This exercise improves leg strength as well as balance.  Go to the short end of the bench and face the bench.  Stand on your left leg only.  Jump forward onto the bench and land on your left leg, keeping your right leg lifted.  Jump back down onto your left leg.  Complete 20 reps, and then switch to your right.  Keep the non-working leg lifted for the entire set.

After you are done with these jumps, complete the entire routine again.  If this much jumping is difficult for you, try doing squats or another exercise in between sets.

Today's workout:

30 min. elliptical (weight loss interval)

30 min. strength training & plyometrics

Core Work

Building your core muscles is important no matter what sport or physical activity you are involved in. I'm always looking for new exercises to firm and tone my abs. Here a few moves that are done with a medicine ball and a partner, since working out with a friend is twice as nice! I use a 6 lb. medicine ball, but you can go heavier or lighter depending on your abilities and the level of challenge that you seek.

Oblique Twist with Medicine Ball
This exercises works the sides of your abs. Have your partner stand back-to-back with you. Hold the ball at waist level, and twist back and forth laterally, handing off the ball to your partner. That is, hold the ball in your left hand and quickly move it over to the right and hand it over to your partner, who does the same move and hands it back to you. Repeat at a rapid pace for thirty seconds, then switch directions and do it again.

Ab Crunch with Medicine Ball Throw
In this exercise, one partner lays on her back in a crunch position, with knees bent. The other partner stands, facing the other, toes touching. You throw the ball back and forth as the partner on the floor crunches. The one on the floor crunches up, throws to the standing partner. The one standing throws it back, and the one laying down crunches down with the ball and throws it to the standing partner again. Continue for thirty seconds and then switch positions.

Medicine Ball Chest Pass
Stand about seven feet apart from your partner, facing one another (about the length of a yoga mat). Hold the ball at chest level, with your palms facing out. Throw the ball back and forth with your partner quickly and forcefully. Alternate this activity with the next one.

Medicine Ball Squat and High Throw
Maintain the same position as in the previous exercise. This time, squat down with the medicine ball, and then throw it in a measured, high arc to your partner, who should squat and throw it back in the same manner.

These exercises will help with ab strength and also work arms, chest, legs and shoulders, as well as improving balance. They are a fun way to change up your workout.

Today's workout:
15 min. easy pace run
30 min. core class
30 min. weight loss interval on EFX (2.5 miles)
60 min. power yoga