Fitness is beautiful

I recently started taking a continuing education course called The Art of Fitness. I thought that it was intriguing and hoped that I would learn some interesting things about fitness and the body, as well as some new and fun exercises to try. 

What I learned within the first 15 minutes of the first class is much more than that.

I learned that fitness is beautiful. 

I really like that. 

What he meant, to me, at least, is that there is no one definition of fitness. No one size fits all look or standard of being fit. Fitness is not just what you see on a magazine cover. It's not only what you see on TV. 

Sadly, though, many people don't see it that way.  They think that the model on the fitness magazine is what fit looks like and they strive to be like that.  Or they think to be fit, you have to work out for six hours a day, like on some popular weight loss shows. But who really has time for that?

In my opinion, fitness isn't being able to run a marathon, or have a six pack. It isn't lifting the heaviest weight out of anyone in the gym, or doing the most pullups. 

Although those are all things that some fit people may be able to do. 

But to me, fitness doesn't have one definition.  To each person, it could mean something different. 

It's simply being active in a way that is right for your body and your lifestyle. It's moving as our bodies were intended to, whether that's by walking to work or competing in an Ironman. There is no right or wrong way to be fit.  And there is no one person that's the epitome of fitness. 

Just like there's no right or wrong way to be beautiful, and no epitome of beauty.  Everyone has their own definition of what it means to be beautiful.   And, it logically follows that everyone should also have their own definition of what it means to be fit. 

Because fitness is beauty. 

Fitness is what's right for you at this moment.  Not what's right for anyone else, or what anyone else deems right for you.  Heck, it might not even be what's right for you in a year or a week or a day.  But, if you're being active and healthy in a way that serves you in the current moment, that's my definition of someone who's fit. 

And that's why fitness is beautiful.  Because it's something that each and every person can achieve. 

So, spread the word.  Fitness is beautiful. It's attainable.  No matter who you are, where you live, or what you look like.

Workout Wednesday: Old School

Lately, I've been feeling like I just want to lift heavy things (with good form, of course).  So, I decided to go old school for this workout and do some pretty basic exercises that, while not super innovative or necessarily fun and sexy, will give you a great full body workout.  

Make sure that you choose a weight for each move that's challenging to you - meaning that by reps 8, 9, and 10, you're feeling like you can't do many more - but that still allows you to have great form.  By standing for the shoulder press and bicep curl, you'll also get in some added core work, instead of relying on the back of the bench to help stabilize your body. 

Enjoy!

My favorite kitchen gadgets

Eating healthy can be hard sometimes. But, like anything, if you have the right tools, it makes it that much easier.  I don't have a huge kitchen (or a million dollars), so I can't buy everything in Sur La Table like I want to, but I have gotten myself some great little gadgets that make eating healthier a bit easier for me on a day-to-day basis. 

Here are my favorites:

Salad spinner: I eat a (almost) salad every day for lunch, and I usually make it the night before.  It used to be a pain in the ass to wash the lettuce and then dry it well enough so that it didn't get all weird sitting in the fridge overnight.  So, I asked Santa for a salad spinner for Christmas this year. I got a one-serving, cheapo brand, but hey, it does the trick.  It's kind of amazing how much water comes off of one little bowl of lettuce.  Plus, it gets my lettuce super clean, and I don't have to waste paper towels (and time) trying to dry it off manually.  And my salad is still nice a crispy the next day.

Rubbermaid LunchBlox Salad Kit: Step number 2 for making my lunch each day.  This thing is great - I put the lettuce and cut up veggies in the main container, and then use the toppings tray for a hard boiled egg, croutons or crispy onions, and my salad dressing.  Then, I just combine everything at lunchtime and eat it right out of the container.  I don't use the ice pack, because I take it from my fridge and then put it in the fridge at work, but it's a great thing to have if you don't have access to a fridge. 

Avo saver: The last step in my lunch each day, this is something that came in my stocking this past Christmas.  It's totally not a necessity, but it's really great to have. I add half an avocado to my salad everyday, and used to just store the other half in a plastic baggy in the fridge over night.  But, it would oxidize a lot on the top, and that kind of weirds me out, so I'd have to slice off the top, brown layer the next day, and that kind of seemed like a waste.  The Avo Saver stops a lot of oxidation and makes sure my avocado is nice and green the next day.

Immersion blender: I remember first seeing these things back in the day when Emeril was hot.  He would call it a boat motor, and use it for all sorts recipes.  That was years ago, and then I kind of forgot about it, until I was shopping for Christmas presents a few years ago and decided to buy my sister one.  She loved it so much, that I started to use it when I was over to make gazpacho, dressings, and soups. And milkshakes.  So I finally gave in and bought one for myself - they're not really expensive at all, don't take up a lot of space, and they're really versatile.  I use mine when I'm making soups that I want to blend to make creamy (like this one).  I make my own salad dressings.  I make marinades for meat and poultry.  I also use it to make milkshakes.  So yum. 

Crock pot: I've sung my praises for my crock pot before. I love the thing.  Period. (But I don't use it nearly enough.)

Misto: Yet another Christmas present, the Misto lets you turn any old olive oil (or, I guess, really any oil) into a spray.  So you can use it to coat on veggies that you're grilling, dress a salad without going overboard on the oil, or prepare a pan that you're cooking in.  This thing is a little annoying to use - you have to pump it a few times to get it to spray - but it's really a nifty tool. 

Food processor: I don't use this as often as I should.  I don't have enough cabinet or counter space to have it in my kitchen, so it's down in my storage unit, and I occasionally fetch it out when I need it.  It's great when you want to make dips or hummus.  It's also great for chopping things - like if a recipe called for chopped canned artichokes. Those are really annoying to chop by hand.  Or if you're making graham cracker crust, or need to get breadcrumbs really fine.  Just give them a few whirls in the food processor, and you're good to go. 

So there you have it.  I'm always on the lookout for new tools, so let me know what your favorites are. 

Workout Wednesday: PBPs

Pushups, burpees, and planks.  Three exercises that I love to hate (or maybe it's hate to love?).  They're all really great exercises for a full body workout, and they're all customizable in so many different ways. 

They also absolutely kill me every time I do them.  I think that's why I keep going back for more.  So, what better way to get a great, quick workout then combine my three loves in one quick and sweaty workout. 

The great thing about this workout is it can be done anywhere - no weights or equipment required! - and it's totally customizable.  You could do each move  for 90 seconds straight before moving on to the next (as suggested) for a 27 minute workout.  Or, if you're pressed for time, do each move for just 60 seconds, for an 18 minute workout.  You'll still get your heart rate up and get some good core and arm work in.  And, if you want a longer workout, just extend the time or do two sets. 

If your arms start to get tired from all the pushups, feel free to drop to your knees for a few reps.  This will engage your core and lower body a bit less, but it's a good option if your form is suffering from fatigue.

Enjoy!

Stretching it out

Growing up, I used to think that the warm-up and stretching portions of gym class or soccer, basketball, or softball practice were super lame.  I wanted to be out there playing, running around, and just generally getting down and dirty.  I didn't want to do laps around the field or the court, then do suicides, and then sit around in a circle stretching as a team while we all counted to 30 in unison.

Even pretty recently, I never really warmed up before or stretched after a workout. Warming up just seemed like a waste and adds 10 minutes to your workout.  Same with stretching.

I mean, I guess sometimes I warmed up by default.  Like, if I went for a run, the first few minutes would be maybe a bit slower than my normal pace.  But, that's pretty much the extent of my warm ups.  And stretching only really took place after a long run or when I was already sore and trying to stretch it out. 

It wasn't until this past fall that I really started to stretch on a regular basis.  I now stretch after every workout.  And, even on days when I don't work out, I still try to stretch at night. I started this when my doctor recommended I stretch to help my plantar fasciitis.  I wasn't really sure how stretching my calves and hips was going to help my foot, but stretching feels good, so I went with it.  

Turns out, everything's kind of connected, so stretching everything above my foot actually helps my foot feel better.  Now, I stretch my calves, hamstring, hips, back, and shoulders as often as possible.  Especially when I sit hunched over a computer all day long, it really feels good to stretch everything out when I get home.  

If only it were appropriate to bust out a pigeon in the middle of my office.  I'll have to work on that. 

Ok, so stretching makes sense to me now.  Who knew that about 8 million articles and studies extolling the benefits of stretching would actually be right. 

Although apparently you can overstretch before a workout or sporting event, which can be detrimental to your performance.  Good thing I don't usually stretch before working out.

But, I have recently started warming up before a workout.  And I blame the ridiculous cold spell that we've been under.  I wear a long-sleeve shirt over my workout shirt when I head down to the gym in the morning, and lately it's just been way too cold to take that shirt off right away.  Which means that I can't put on my arm band for my iPhone.  Which means that I can't start my workout right away. 

So, I've started doing a quick warm up.  Usually just 5-10 minutes at a moderate pace on the treadmill or elliptical.  Just to get my blood flowing and my body warm. I'm sure its one of the more lame reasons that anyone has ever started including a warm up in their exercise routine, but whatever.  It got me warming up.  

And, it actually feels good. After a warm up, I feel more ready to jump right into my actual workout.  I'm not still working out the kinks in my joints and working off the sleepiness throughout my body.

Plus, I've started actually factoring the time that it takes to do a quick warm up and a decent stretch into my overall workout time.  So, I know that if my workout itself is, say, 30 minutes, and I add in a warm up and stretch, then I'm going to be in the gym for 40 minutes.  Which is usually well within my gym-going time frame.

I might be a bit late to the party, but I'm a convert.  I can now appreciate how good it feels to get your body moving, especially on a cold morning.  And how relaxing it is after a hard workout (or, you know, a hard day of internet surfing) to stretch your muscles out.

Oh Mr. Sun, sun, Mr. golden sun

It's been snowing a lot lately.  Too much.  I'm sick of the snow and the dreary winter weather.  I want to be warm.  I want the sun to come out and play. Unfortunately, the groundhog says that we still have several weeks of winter left (although Phil's accuracy is only at about 40%).  And, since I sadly can't control the weather, I've been thinking of ways to bring a little bit of summer to my life in the middle of a snowy, slushy, winter.  Here's what I've come up with:

• Get some bright, summery flowers for your house.  Sunflowers, daisies, tulips - they'll all do the trick.  I was just thinking yesterday that I should get some for our dining table, and then my husband surprised me with an (early) Valentine's gift of daisies and roses.  They smell great and brighten up the place a little. 

• Go in a hot tub, steam room, or take a super steamy shower.  Basically anything where you can feel the humidity in the air.  I might just take my own advice on this one this weekend and head down to our indoor hot tub at our gym, which we sadly rarely use.  Another great idea is to head to an indoor garden or bird sanctuary - they often feature warm, humid temperatures. And, of course, pretty flowers or animals. 

• Eat your favorite summer treat. Whether it's an ice pop, a milkshake, or watermelon, enjoy something that you usually associate with summer. You may be eating that ice cream sundae bundled up in your living room instead of outside on a warm night, but it will still get you in the summer mood.

• Plan a vacation to somewhere tropical, even if you never go.  The more exotic, the better. Go on Expedia and find a hotel on the beach.  Look at pictures of people surfing and scuba diving.  Or sitting by the pool, drinking a frozen cocktail, if that's your thing.  Picture yourself doing those things.  Bonus points if you actually book a vacation and give yourself something to look forward to (and a way to escape the weather, if only for a little while).

• Listen to some classic summer tunes.  The Beach Boys always do it for me (and "Be True to Your School" always reminds me of the Full House telethon).  There are tons of "Best of Summer Songs" lists, or look on Pandora for a great playlist.

• Get a (fake) tan.  Use a gradual self tanner to give yourself a little glow.  It's a longer-term payoff, but even getting a little color can make you feel less like a blobby snowman.  And while I know it's horrible, I have, on occasion, used a tanning bed (I'm from Jersey, after all).  Ignoring the cancer-causing issue, the warmth and the smell of the lotion really can make you think it's summer, even if just for a few minutes.  I'd save that for if you really need a pick me up.

• Put the winter-scented candles away and bring out the summer ones.  I lit a Sun and Sand candle yesterday - which basically smells like suntan lotion and salt water and is fabulous.  Other favorites are anything that smells like the ocean, grass, or a "fresh meadow" (whatever that means).

• Go for a swim (if you have access to an indoor pool).  Or even just go sit by a pool.  The smell of the chlorine and the splashing of the water will bring you back to summer.  Just close your eyes and pretend that you're outside and the sun is shining on your face.  I also sometimes walk past buildings in the city that omit a warm breeze that smells like chlorine.  I have no idea why this is - maybe the venting systems for dry cleaners? - and I'm sure that whatever they're venting probably isn't the healthiest thing in the world, but every time I walk by one in the city, I can't help but think of our summer vacations in the Poconos, where we hung out at the outdoor pool by day and the indoor pool at night. 

• If you see the sun peaking out during the day, get outside.  Even if you have to bundle up, go outside.  Find somewhere to sit or take a walk and let the sun hit your face for a little while. Try not to think about the cold - focus on the sensation of the sun on your skin.  Plus, you'll get some much needed vitamin D.

Tell me, are you over winter yet?  What's your favorite way to bring a little summer to the January blahs?

Workout Wednesday: Valentine's Week Edition

I love/hate manmakers.  I don't remember where I came across them first, but i remember thinking that just the name sounded hard. They're basically a burpee on steroids with some weights thrown in.  I also love dumbbell snatches.  I have no idea why, but I think that they're fun to do in the morning.  They totally wake my whole body up (and the first rep usually produces a strangely satisfying crack from my shoulder, like an amped up knuckle crack).  Combining them is kind of torturous, but who doesn't love a little self-imposed torture every once in a while. 

This is one of my favorite "fall back" workouts.  I use it whenever I don't have any inspiration to come up with something new, or I just want a tried and true, full body workout.

I tried to make this pretty, but then Firefox crapped out on me before I saved it (lesson learned...) and I got frustrated and gave up.  So, text version it is:

*Old Faithful* 
 
15-12-9 (meaning, complete 15 reps of each move for set 1, 12 reps for set 2, and 9 reps for the final set)

~ Manmakers
~ Deadlifts
~ Shoulder push-ups
~ Sumo squats with upward row
~ Dumbbell snatches (each side)
~ 180 squat jumps

Enjoy!

Things that annoy me: gym edition

In no particular order...

• People that think the gym is their personal space.  They hang their clothes on the bike and go use a different machine.  They bring a bag and drop it in the middle of the floor.  They leave a trail of terror in their wake - layers are shed, medicine balls are left in the middle of the floor, computers are put on a weight bench so that nobody else can use it.

• People that don't share.  Sharing is caring.  Especially in a smaller gym, where there might only be one of a particular machine, or one set of free weights.  If someone else wants to work in with you, let them.  If they're waiting for a treadmill and you've been on for an hour, give it up.  I know it sucks to have to alter your workout a bit, but imagine if you were on the other end and some jerk was preventing you from being able to work out. 

• On the flip side of that, people that aren't willing to be flexible at all.  They neeeeeeeeeeeed to use the 10 pound medicine ball right this very second.  Doesn't matter that you're using it and you're happy to let them use it after you finish your set.   Them standing there staring daggers at me makes me want to make me set just a teeny bit longer.  But maybe that's just me.

• People that don't realize there are others in the gym.  I get it.  You're in the zone and all that.  You don't care what you look like or what other people think of you.  But can you please remember that just because you have headphones on and we can't hear your music, we can still hear you if you sing along to the songs.

• People who talk on their cell phone.  I kind of sometimes want to just go up to these people, grab the phone out of their hand, and throw it across the gym.  This urge happens even if I'm just walking past a gym and see someone talking on a cell phone.  I get it - sometimes, you actually really need to take a quick call.  The office is having a crisis or your patient is dying or your kid is having a tantrum at school.  Fine.  Either make it super quick or take it outside.  But don't walk slowly on the treadmill for 30 minutes while discussing The Bachelor with your BFF on the phone.  You may not be super into your workout, but other people are. 

• People that don't wipe up their puddles of sweat.  Common courtesy here, people.  Yes, the gym is a place where you're supposed to get all sweaty, which is fine, I'm all for a good sweat.  But nobody else wants to sit down on a machine only to have their butt or back greeted by a puddle of your sweat.  Bring a towel and use it.  Or use the antibacterial wipes, spray, or paper towels that all gyms offer.  They're there for a reason.

• People that leave the weights on the bars.  Or that don't put the free weights away.  Or that put the free weights in the wrong spot.  Sometimes, just cleaning up after the person before you can be a workout in and of itself! 
  

CVS' big announcement in the war against tobacco

CVS Caremark recently announced that they will stop selling tobacco at all CVS/pharmacy stores by October of this year.  This is a big step - they're the first national pharmacy chain to implement a ban on tobacco products.  

I don't smoke and never have (funny story: my mom's parents both did and I would fake cough whenever I saw them smoking, to show them just how bad it was.  My jig was up when I did it one time when I saw the steam from a humidifier.).  So I have no idea how or even if this will actually impact smokers at all.  I'm sure they'll find somewhere else to buy some smokes (that's the correct terminology, right?). So, while it might be a nuisance, I'm not sure that this is something that smokers will be up in arms about. 

It will surely cost CVS - to the tune of $2 billion a year, although they have strategies in place to offset those lost sales (so investors need not freak out just yet).  It's unclear if that number is just from the sale of cigarettes, or if it also includes everything else someone dropping into CVS for cigarettes might buy.  

You know how it goes.  You stop into a store for one thing and end up with 8 packs of gum, 3 funny cards that you don't really know who you're going to send them to, and a new face cream with a cool looking box.  I'd imagine this happens to people stopping in for cigarettes, too.  But either way, $2 billion isn't chump change.  So this is a big decision for CVS. 
 
And its a noble one (and, you know, also really good for their image), and one that aligns with their mission to promote health and reduce the burden of disease. I can get behind that.  In the last few years, they've taken a lot of steps to move toward being more than just a pharmacy and store where you go to buy stocking stuffers and holiday-themed everything.  

They've introduced in-store screenings, medical advice, flu shots, etc.  I've never actually used them for any of that, but from what I've heard, it's pretty good and convenient.  And it's a great way to encourage people to take better care of themselves. 

But the thing that gets to me  is that, for as much as they talk about supporting the health and well-being of their patients, they're forgetting that they're not a health food store.  They're basically a really nice mini mart or bodega that also happens to have access to prescription drugs.  

If you've ever gone into a CVS (or Duane Reade or really any pharmacy), they have a plethora of stuff in a relatively small and convenient box (that's industry lingo for store size).  There's some stuff you need, some stuff you'll never need, and a lot of stuff that makes you wonder who on earth would ever buy it. Some of the stuff is healthy, for sure.  You can get medications and bandages and some realtively good-for-you grab and go snacks.  

But they also have aisles of chips, and cookies, and candy.  They have candy as you're checking out.  Depending on the store you go to, they have cases of soda and other sugary drinks (which is a debate in and of itself that keeps raging on).  Some stores have beer (this might just be a New York City phenomenon though).  They have an aisle of supplements, some of which are probably on the questionable side.

Each season, they change up a whole aisle to include seasonal and holiday appropriate candies.  Heart shaped boxes of chocolate for Valentine's day.  Jelly beans and peeps for Easter. Red and green everything for Christmas.

All of this stuff makes it an incredibly convenient place to shop (expect when they don't have what you want when you think they should.  Like lemon juice.  Damn CVS on 42nd and 3rd.).  And trust me, I'm not complaining about this.  I've bought all sorts not great for you things there. I've bought all sorts of random things there too. 

Doing away with cigarettes definitely shows that they're invested in their customers' health (and in getting a lot of great press).  But I'm not sure how I feel about them claiming that they are trying "to help people on their path to better health" when you can go in there and buy a box of Pop Tarts to wash down with some Oreos and Cool Ranch Doritos, and follow that up with a 2 liter bottle of soda and a six pack of beer. 

Yes, they are miles away from the days when they didn't offer any in-store service and sold cigarettes by the carton, but they are still miles and miles away from being able to claim that they are really a store that is helping, in everything that they do, to promote health and prevent disease. 

And honestly, I don't ever think that they'll get there.  Grocery is a big part of most of their stores and the convenience aspect of being able to pick up a snack as you're popping in for a prescription and some shaving cream is something that they've built their brand on.  Which is fine, because that's who they are.  

But if someone asked me to name a health store, CVS probably wouldn't be the first (or even fifth) name that pops into my mind.  They're great at what they do and it's great that they're taking a stand to curb tobacco usage, but I think that they might be getting to a point where their claims of helping people live a healthy lifestyle will begin to overreach a bit.  

What do you think? Do you shop at CVS?  Would you consider them a health-focused store? 

Workout Wednesday: Ladder

I love this challenging workout.  It forced me out of my comfort zone and got me to pick up much heavier weights than I normally would have, if only for a few reps.  

This workout takes a bit of forethought and planning.  Make sure that you pick up weights that will be challenging by the time that you reach the 14-16 reps, but that aren't so heavy that you won't be able to increase your weight as you move to the 10 and 6 rep rounds.  For example, for the squat with shoulder press, I started with 15 pound weights for 16 reps, then increased by 5 pounds for the next two rounds (so I was using 25 pounds for the round of 6 reps).  

For deadlifts, I ended up using two 40 lb weights for the round of 6 reps.  That's about 20 pounds more than I ever used for deadlifts, but it was totally manageable for only 6 reps. 

This quickie workout took me a bit less than 30 minutes. It hit all the major muscles and left me a sweaty mess.

Enjoy!

Sunday Night/Monday Morning Blues

It seems so unfair that the workweek is five long days, while the weekend is just a quick two days.  It feels like four/three would be a much more fair split.  When people say on Thursday "hey, it's almost Friday" my first thought is something along the lines of "It is.  Which means that Monday is not too far away."  

I tend to get the Sunday night (or sometimes Monday morning) funk pretty bad.  You know, when you're bummed that the weekend is almost over (or over) and next weekend just seems so far away.  It's enough to put me in a big funk.  And make me start freaking out about how much I have to accomplish next week and how I'm going to be so tired and how next weekend and the relaxation it promises can't come soon enough.  

So here's how I cope:

• I spend Sunday doing things for me.  I relax as much as I can - whether I've had a crazy week and busy weekend or even if I've been vegging all weekend.  I put the clean clothes away, I take a bath, I do some yoga, I watch some Gilmore Girls, I write these posts, I take the dog for a walk...whatever I can to just take it easy.

• I take time on Sunday to get things ready for Monday.  There's nothing worse than starting the week off running late.  So, I prep breakfast and lunch on Sunday night.  I figure out what I want to wear to work on Monday (at least generally).  I pack anything that I need to remember to bring to work - shoes, notes, papers, etc.  Basically, I just do whatever I can to make sure that getting out of the house on Monday goes as smoothly as possible.

• I start my week off with a some movement.  This might sound crazy, but Monday mornings are one of my early workout days for the week.  The alarm goes off at 5:15 a.m., and I get up and go to the gym.  It sucks, for sure, but it's a great way to start the week off on my terms. I get a good workout in, work off any Monday morning blahs, and have some me time before delving into the work week.

• I also give myself some quiet time.  I try to meditate every morning, but a lot of times that doesn't happy.  But, on Mondays, I try really hard to carve out some time post-gym to sit in meditation, even if it's just for 10 minutes.  It's a great opportunity to transition from the weekend and get my head in the game for the workweek.  It's also a great way for me to work through any crappy Monday morning thoughts that I'm having.  

• I prep for Monday on Friday afternoon.  Before I leave the office on Friday afternoon, I make sure that I take a look at my calendar for the next week.  I make a list of tasks that need to get completed on Monday, and I make sure that I fully wrap up everything that needs to get done before leaving for the weekend.  While I still have to be on call over the weekend and looking at my Blackberry, this helps me to eliminate some of the "Oh crap, I need to remember to do XX" freakouts over the weekend.  Especially while I'm trying to fall asleep on Sunday night.  And, if one of those thoughts does pop into my head over the weekend, I send myself an email to my work email so that I don't forget it, and can get it off my mind until I make it to the office on Monday. 

• I give myself lots of time to transition into work.  I try to walk to the office as much as possible, but I especially try to do this on Monday mornings.  It gives me extra time to listen to my music and gear up for whatever's awaiting me in the office.  

So, there you have it.  Don't get me wrong: Monday's still suck.  I'm totally with Garfield on that one.  But, at least there are things that I've learned throughout the years that make it a little easier to get in the swing of things.