Lifestyle Changes

Recently a writer acquaintance of mine blogged about dieting. She wanted to lose weight and look good for the summer beach. Truth be told, I loathe the word diet. Oh, we all use it. "I can't have that third slice of cake, I'm on a diet." But what exactly does it mean? To me it sounds temporary. Like something borrowed that has to eventually be returned. "Thanks for the use of the diet, but I'm at the size I want to be, so you can have it back now."

If you are looking to lose weight, become more toned, or feel stronger and more vibrant, you need to consider a lifestyle change. It can be as small as walking a mile every other day or as encompassing as hitting the gym daily while noshing mainly on fruits and veggies. But this will have to continue the remainder of your life. Once you hit your target of, say, 140 pounds, if this is where you want to stay, you can't return to your old ways.

Here's what I mean. I apologize if you've read this story before in one of my other blog posts, but it bears repeating. When I was in my 30's I worked in a retail store. People brought in donuts and cake regularly. Maybe to ease the tedious days of folding shirts and sweaters? Maybe to celebrate a birthday? Whatever the reason, junk food was readily available. My co-workers didn't care for me passing on the invitation to indulge. Once in awhile I'd reach for a donut, but I knew I couldn't have more than one, nor could I eat one everyday. My metabolism was already showing signs of slowing, and I didn't want to encourage it to conk out altogether. The responses I'd get? "It's one donut, it's not gonna hurt you." And "You're skinny. You can stand to eat a couple donuts." Or "Look at you. You can eat what you want."

That was the point. I didn't eat what I wanted to eat. Between that and moving around a lot on the sales floor, I kept my weight steady for years. The truth is, the older you get, the more often you need to change both your diet and your exercise plan. That is, if you don't want to turn to mush by the time you're 70.

Those of you who have been steady readers understand that my main focus is keeping my cholesterol levels down. I could stand to lose a little belly fat (and some around my back), but for the most part I think I'm pretty healthy. But I exercise three times a week for at least an hour each time, and I don't consume much meat, and try to load up on the green stuff. I love my cookies and pastries, so there's my downfall. If I could quit my sugar addiction, I'd be perfect. But that's one lifestyle change I have yet to master.

Dieting is temporary. It's a way to trim the fat until you've hit your ideal weight. But it doesn't last because once you're there it's easy to think, "I did it! Now where's that ice cream sundae award I've been waiting for?" And suddenly you're sitting in the breakroom with a gigantic bag of Fritos in your lap. A lifestyle change? Fritos are replaced by carrot sticks and a couple of saltines. Dieting: "I'm at 135! Perfect! I was getting sick of running on the treadmill." Lifestyle change: "Running on the treadmill is getting lackluster. Maybe this week I'll master the Precor."

See the difference?

Oh, sure, a Frito or eight won't hurt once a week, and skipping the workout because you're not feeling well (or you've pulled a groin muscle) is fine. But being that it's now routine to eat better and get exercise, the break is temporary. Like a diet is temporary. Only better.

When a Cold Derails Your Fitness Plans

I know you've probably heard it before...exercising in moderation while ill is A-okay. And I've jumped on the treadmill while nursing a runny nose. But when there is coughing, sneezing, and a dripping tissue poking from your waistband, that is not acceptable in a public venue such as the public gym. Can you say YUCK? Because no one lifting 50-pound weights wants to leave there with someone's mucous on their bodies, okay?

Stay home and work-out, or give yourself the day (or week) off.

Now that I have that out of the way...I have been sick for almost a week now, and not exercising, natch. Part of the reason? Although I am on the mend, my children are just getting into the swing of things with their colds. (Read: my cold that I gave them.)

I am not practicing what I preach. I have not lifted cans of soup , or the weights stored somewhere in the closet. I am not running in place. I'm not even crawling around on the floor vacuuming beneath the couches (a fantastic workout, to be truthful). No. I am running up and down stairs feeding the quarantined child. I am trying in vain to keep child with pink eye (who would be quarantines if he were older and would stay in his room) from locating child with hacking cough and exchanging illnesses like they were spectacular presents.

At the end of the day, because I am still sick and coughing myself, I drag myself to bed. No workout. I know I will regret this when I get on the elliptical next week. But what can I do? I can't get to the gym during the day because I can't take the kids out of the house.

So for anyone who is going through this, or has gone through this, I get it. Don't kick yourself in the muscled tush. (And if you're flexible enough to do that, no worries!) Just get back to your workout schedule as soon as possible. I will let you know what that is...

After I put my son with the hacking cough back in his bedroom.

Yoga!

Today's workout was 25 minutes of the bike (dang Achilles heel pain still bugging me), followed by 55 minutes of what I call "painful yoga."

The last time I did yoga? Hm. Five years ago? Six? Painful then, too, if I recall. Why? Because if you aren't used to twisting like a pretzel, you're in for some major burn. The last time I took the class, an obese woman taught the class. (She was at least three-hundred pounds, I am not exaggerating). She had the agility of a cat. Balance on one leg while bringing the other one up to the ear? She could do that. Not me. Never me. Apparently weight has nothing to do with ability. Boy, I envied her.

Our instructor this time was much thinner than the last one, and although she didn't move as fluidly (I have yet to meet an individual who does), she was very good. Corrected me twice. That's okay, I can take being corrected. Except she had to repeat herself two or three times because I have horrible hearing and the acoustics in the gymnasium were so bad I never once fully understood a sentence she uttered. So I blinked, looked stupid until she coupled her words with body language. Maybe she figured I was an exchange student from South Dumbodia or something.

Anyhow, I have to say I love Child's Pose. I could fall asleep in Child's Pose. I was close to it a few times, since I ran my writer's group last night and chatted much too late into the night and still had to get the kids up for school the next morning. So Child's Pose was almost too comfy.

I highly recommend yoga--at least I do right now, we'll see how my muscles feel tomorrow--because it really gives your body a good stretch. Stretching makes you more flexible. You walk taller. Your muscles become leaner and stronger. It's relaxing as long as you aren't standing perpendicular to the floor on one leg, extending all limbs in various directions. But even when you balance yourself all crazy-like, afterwards your body feels better. There's a mood shift, and you may feel a little, well, giddy.

This will now become part of my weekly fitness plan. Maybe you'll want to try it, too? Doesn't matter if you weigh ninety pounds or three hundred. If I can do it, so can you.

Check Out This Site for Calorie Count

My friend Arnold wanted to know how he can tell how many calories are burned in a workout. Fantastic question! I responded that it depends on the type of workout, the duration of the workout, one's weight, and the level of exertion used. Of course, that wasn't the most helpful answer. I may as well have told him, "Got no clue, buddy!" So I did a little research and found a helpful site:

http://www.fitwatch.com/database/searchexdb.html

Using their database, you can plug in your weight and the length of time to specific exercises and get an estimate for calories burned. I cannot vouch for its accuracy, but then again, even the machines at the gym aren't 100% reliable. But it can give one an idea of what exercises are the best calorie burners.

So thanks, Arnold, for asking this question. Now go out and burn off some calories!

Friday's Workout-Should've Eaten My Wheaties

Okay, let me first explain...I have been dedicated to keeping myself fit and healthy since my mother had a heart attack, and I learned we both had high cholesterol. Lately, I've been keeping my cholesterol down with Lipitor and exercise. I'm very dedicated.

For breakfast I made myself two pancakes with blueberries and almonds (and light syrup, natch.) Then I whisked my older son and his buddy to a cooking class. Slipped off to grocery shop, my younger son in tow. Sped home to put away the refrigerated groceries. Took off to pick up my son and his friend from cooking class. Balanced various items of food in two hands while shoving the young group back into the car. Made them all lunch at my house. Ate a bowl of granola cereal with almond milk. Worked on an article for another blog. Stopped dangerous situations from occurring as the three boys battled imaginary creatures. Added another stray child off the street somehow. Four children now needed a snack. I forgot to eat my snack. Said bye to stray child, toted son's friend back home, dashed off to the gym with my kids, forgot their socks but the YMCA is awesome and supplied them with some.

Whew. Tired yet? I was. I did my warm-up and weight routine. Then I started on the elliptical and...ran...out...of...ste...am.

Poof. Energy gone. Why? Because all I had to eat was a coupla fluffy pancakes and a freakin' bowl of cereal. Usually I'll suck down some yogurt or have cheese and crackers before I start expending all sorts of energy. But in remembering to grab sandwich meat and orange juice from the supermarket, it knocked eating snacks and stocking socks right out of my memory bank. A mother's brain can only hold so much, after all.

If anything is to be learned here it is: make sure you feed yourself before doing any strenuous activity! Do not go hungry, or you will not accomplish your exercising goals.

And then remember your children's socks, for goodness sakes!

Today's Run

Today I ran 3 miles...humidity was high and I looked like one of those fountains you find in garden stores, the woman carrying a vase that pours water down her back. That was me. Minus the vase. Here was today's run/workout:

1) Run with arms bent at 45 degree angle to warm up.
2) Thrust arms diagonally across body while running to workout abs.
3) Run with knees high, landing on ball of foot and pushing off on ball of foot. No heels usage.
4) Repeat #2, then go into #1 to cool down.
5) After three mile run is over, I walk it out until my heart rate has slowed, then I stretch and shower.

I usually like to put in 4 miles, but because of the heat and humidity I thought it prudent to stick to 3. That is rule number 1 of running: Use caution. Do not overdo a workout, even if you think you're up for it. Sure, you want to push yourself, but you don't want to pass out, become dehydrated, or throw up. If you feel sick or "not right" cease running and walk instead. Sip water as soon as possible.

*Remember to consult a doctor before beginning any fitness routine. I get a yearly physical, as well.