Category Archives: sweat
Sweaty Shirt, Smarty Pants?
So I’m totally cheating because I already wrote this for a work newsletter, but I decided to use this blurb on exercise and improved mental function because, ironically, my brain wasn’t working so well this weekend! Anyway, here it is… enjoy!
As if we needed another reason to work out, recent studies show that exercise improves cognitive function. Meaning…sweating makes you smarter! Additionally, keeping your heart pumping now can prevent mental decline in the future. Studies done at UCLA report that even small lifestyle changes can boost brain function! Dr. Gary Small says, “”The UCLA study is the first to show the impact of memory exercises and stress reduction used together with a healthy diet and physical exercise to improve brain and cognitive function.” Participants in the UCLA study also saw improvements in their memory and verbal fluency. So not only does exercise make you healthier and happier, it might make you a little quicker mentally. Oh, and you might actually remember where you left your keys.
To read more about this study, along with simple ways you can reap the benefits of regular activity, check out Science Daily! Do you feel like your brain works a little bit better when you’re sweating regularly? Or even right after a sweaty session at the gym? Spill!
Friday! Friday! (and Hamstring Help!)
Who else is glad that it’s FRIDAY?!
This week hasn’t exactly been stressful, but I guess it’s just been one of those weeks for me. This weekend, I plan on getting some good workouts in — boot camp tonight, training session tomorrow — and catching up on my writing and blog reading. And in general, I’m just going to try to pull it together! I want to make some more of my mom’s fab turkey chili too, and if I do, I’ll be sure to post a recipe! Or maybe just a picture because I’m still amazed that I haven’t minded being in the kitchen lately.
What about everyone else? What are you up to this fine fall weekend? Give me the details! I hope for your sake it’s something more exciting than what I’ve got going on!
And last item on the agenda… I need your help! I did some deadlift-y move the other day, and ever since, my hamstrings have been crying/screaming/preventing me from walking appropriately. I know I can foam roll and do the usual exercises, but anyone else have a creative or just really GOOD stretch that will restore my normal range of motion? Help!
Wednesday Workout!
So remember when I said I was going to try to shake up my workout routine? Well I switched it up this week!
Monday and today, I went to a boot camp at Chicago Fitness Coach, and it kicked my butt! Monday I thought I was going to die, but today was a tiny bit easier. The instructor and founder, Tony, is super motivating and really pushes you — but does it all with a laugh and a smile on his face! On the agenda today? Treadmill sprints mixed with pushups, tons of squats, lunges, mountain climbers, Spiderman pushups, sumo squats, and LOTS of core work. I was sweating like crazy (and wiping pink toner onto the towel since I had my hair dyed RED!). It’s all very basic stuff, but honestly, it didn’t matter. We were moving nonstop and everyone was dying by the end! Plus, I’m getting my workouts in early since the class is held at 9am! (Ah, the perks of not having a regular 9to5.)
And remember how I said it was pretty easy to sweat on the cheap? I got this month-long, 5x/week boot camp on Tippr for $20! Getting my butt handed to me weekly is even sweeter knowing I’m only paying $1 per class! Can’t beat that!
What have you done to switch up your workouts lately? Ever tried a boot camp or another super tough class like it? Scored any awesome deals on fitness stuff lately? Spill!
No Excuses
Woo! Yeah! That elliptical looks super exciting! TRY SOMETHING ELSE.
No excuses. When it comes to exercise, that’s what I’m supposed to tell you, right?
Well, I would, but I know that we’re human and we’ve all got excuses when it comes to fitting in our workouts. However, the trick to getting past those excuses is to hear them and then beat them by using a little bit of strategy and planning. Here are a few of the most commonly heard excuses for not exercising (some of which I may have used myself) and how to get around them.
1) Not enough time. You work 10-hour days, you volunteer, you have a packed social life with a boyfriend, a great family, and tons of friends demanding your attention. Oh, and we can’t forget your standing appointment with your DVR that’s recorded all of your favorite shows. Sounds like you have a pretty full, pretty great life. But you know what’s missing? EXERCISE. You manage to fit all of these other things in, but you aren’t able to squeeze in a few sweat sessions? Grab your calendar and pencil in at least 30 to 45-minute workouts per week. Honestly, to improve your health, that’s all it takes. A little more if you’re trying to lose a few pounds, but if you’re already where you want to be, for less time that it takes to primp for work or happy hour, you can get your heart pumping. And please, please, PLEASE don’t let TV be your excuse. First of all, go ahead and say that one out loud. It just sounds silly. And second, if you must watch that show, why don’t you tune in while working out? Do an at-home strength program while watching or ask the gym if they’ll turn on your show when it’s on. You can’t be the only one obsessed with “Glee.”
2) Not enough sleep. Uhh, why not? I understand that the above crazy busy life may limit your time spent snoozing, but getting enough sleep is so important! I didn’t realize how much better I felt with more sleep until I switched jobs and stopped working 13-hour days (which is ridic, btw). I started getting 8 or 9 hours of sleep almost every night, and my mood and my health both improved! It takes a whole lot more to get me stressed or upset now, and I even lost a few pounds just because my body was rested enough to repair itself and do its thing. Rachel had been telling me I needed to sleep more for the longest time, but it wasn’t until I experienced it myself that I became a true believer! But let’s just say that you’re still struggling in the sleep department, moderate exercise will actually do nothing but wake you up! That’s the great thing about it. And if you you’re missing out on Zzz’s because you just can’t fall asleep then exercise will help with that too! Regular activity = regular sleep schedule. Just make sure you get your sweat on at least 3 hours before bed so you can sleep soundly. Either way, get moving!
3) Not feeling like you can do enough in the time that you have. You think that that 20 minutes you have every weekday won’t do a thing, right? Not so! Bump up the intensity on most days, and you can really elevate your heart rate. Try intervals in your cardio, and limit or eliminate your rest between strength sets altogether. My favorite is treadmill intervals of 90 seconds at a steady pace with 30 second all-out sprints. For my resistance training, I like to do supersets between my back and chest or quads and hamstrings (biggest muscle groups burn the most calories!). You can still do a LOT in a little time. Trust me.
4) Not exactly loving the whole ’working out’ thing. You’ve tried running because it’s supposed to burn the most calories, but you ended up getting bored or a case of shin splints. You’ve tried swimming because it’s supposed to be a great full-body workout, but you ended up doing two laps and coming up gasping for air, making you feel like an athletic failure. You tried a cardio kick class, but the instructor was just a little too peppy for your liking, you couldn’t follow the moves fast enough, and the guy behind you really could have used some deodorant. Whatever you tried, you hated it, and you stopped working out altogether. But why? Why did you only try that one thing and give up on exercise entirely? There are so many options out there! Try a yoga-cardio fusion class if you need something a little more zen. Get a mountain bike or a pair of hiking boots and find a trail if being in the gym is just not your idea of a good time (you can even do a little resistance training outside! Squats and pushups, anyone?). Hire a personal trainer that fits your workout style and personality if you like being in the gym and need a push, but don’t like sharing with other people. Whatever gets you moving, do it! And don’t limit yourself to what you see your friends or family doing. Find what’s right for you and start sweating!
Alright, so those are the most common excuses I’ve come across, but what others have you heard (or used yourself!)? How do you combat those excuses or the ones I’ve mentioned? Spill!
How to Rejoin the Exercising World
So recently my friend Kira tweeted this at me: Hey, have you ever written about tips for getting back into exercise (or start) when you haven’t been doing any? And I realized that, nope! I haven’t! So let’s discuss!
Now, a little background here: Kira and I have been friends since freshman year at the University of Michigan where we were thrown together in a tiny little dorm room in Bursley Hall. Subsequently, we also ended up in the same a cappella group and the same sorority, so we realized we were going to be in this friendship for the long haul. Anyway, while I was very much a gym devotee, Kira was not. Don’t get me wrong, she liked to move and be active, but I don’t think she ever felt that compulsion to go sweat for 2 hours in the campus rec center every single day (plus, having a normal relationship with food along with good genes, she probably felt she didn’t need to), which isn’t necessarily such a bad thing. But now she does want to hit the gym a little more, and I think this is a great thing.
I want you to work hard, but I don't want you to feel like death every time you finish at the gym.
I think as a lot of us are getting older (read: we’re actual adults with lives that don’t involve weekends full of beer and just a few classes to deal with), we’re realizing the importance of a regular workout routine. And when we haven’t had one in a while – or never had one — it’s important to have a plan for getting into it. So, here are a few guidelines for starting or getting back into regular exercise.
1) Pick something you like, or even LOVE. You all know that there are certain fitness philosophies I subscribe to, and one is that you need to sweat, and the other is that you need to do strength AND cardio. But with all of the options out there now, there are plenty of enjoyable and creative ways to do all of these things. Hate running? Don’t do it! If something is more painful than enjoyable for you, then you’re going to do it approximately twice and give up on exercise altogether. So try out a lot of things, and figure out which one gets you huffing and puffing with a smile on your face! If you detest pounding the pavement, then try a dance class or hit the pool. Can’t stand the weight machines at the gym? Then hire a trainer who will make it fun (or at least distract you by chatting with you while they make you squat) or take a class in which you will tell the instructor you are a newbie or just restarting a program, and plunk yourself down in the front row so that he or she can keep an eye on your form. Whatever gets you moving and fits the three requirements (sweating, cardio, and strength) is an awesome place to start!
2) Ease your way into it. As much as you want to dive right into a 5-day-a week routine, DON’T. I’m not saying don’t try to be active as much as you can, but think about your current level of fitness. How long has it been since you exercised last? What were you doing before, if anything? How does your body respond to change? What are your goals? Is your body ready for intense workouts? If it’s been years since you’ve exercised, and you were never really that athletic before, your body probably isn’t ready for 5-mile runs Monday through Friday. Be realistic. If you aren’t, you’ll either hate what you’re doing or you’ll be incredibly sore for days or you’ll actually injure yourself and end up sidelined for a while (read: you’ll be taking another break from exercise before you even get into your routine). Honestly, when you’re first starting out, don’t even exercise every day! (What? Is she crazy!?) Here’s an example: I recently started running again after a little summer love affair with my bike. I know that in the past I was able to run 6 miles no problem, but now? Not so much. So I devised a little plan for myself to get back into running. I only run 3 days per week (some days only 2 miles, others about 4), and do other cardio or strength on the rest of the days. I’ll build up from this schedule. Whenever I’ve tried to jump right back into it previously, I’ve had ankle and stress fracture issues flare up again, and I had to stop running. As much as I might be mentally ready to do 6 milers, I know that I’m not there physically. And that’s OK. I will be soon, but not if I keep pushing myself on the miles and days I run and get injured again. **NOTE: You will probably be sore after starting up again, but don’t mistake this for a pulled muscle or another injury and just stop exercising. Learn to know the difference.
3) Take your schedule into account. I know, I know. I should be telling you that you should always make time for exercise. And you really should. But I realize that when starting a new workout regimen, it can all be a little overwhelming. Just like I don’t want you to throw your body into a new, super rigorous routine without any preparation, I don’t want you to jump into it without considering your LIFE. Maybe 90-minute boot camps every day aren’t really going to work with your 12-hour work days. But maybe a quick half hour on the spin bike every other day and one or two days of 20-minute strength routines on your lunch hour is something you can make time for. (Also, see #2. Don’t throw yourself into something intense like a 90-min bootcamp that quickly!) Get used to your beginner routine and how it works with the time you have first, and then ramp it up from there. Baby steps are the way to go here, and I bet that once you make a little time, you find ways to make even more to keep progressing.
4) Hire a trainer. Yes, I’m a little biased because I am one, but I’ve also been a client, and I know how much this helped me. I also know that trainers are expensive, but if you have the means, hire one for just a session or two (or longer if you really have the means!). What you’ll learn will help you so much in creating and sticking to a plan. They can make sure you know proper form for strength moves and they can give you tips on how to commit to a workout routine. Plus, making an appointment with someone almost guarantees that you’ll get your exercise in for the day!
I’m sure I could go on and on about how to start or get back into working out, but I want to hear from you! How did you get yourself (back) into a routine? Any tips for those who have no idea where to start? Spill!
Fed-Up Friday: ‘Beach Ready Bodies’
Now, I know I’ve given you my gym pet peeves, and I’ve gone off on a (necessary) tirade or two about things that irk me, but usually I’m a pretty happy person! Occasionally though, something just gets on my nerves, and I have to say ‘Enough!’
Well, today, my friends, that thing is the phrase ‘beach ready’ when it comes to whipping ourselves into shape for warmer weather. I know everyone wants to look their best when strutting across the sand or running about town in their shortest skirts, and I’m not telling you to stop striving to be the best and fittest you can be (I am a trainer, after all). But I get a little annoyed by phrases like ‘summer-ready’ and ‘bikini-worthy‘ because they imply that if these individual body parts aren’t ‘ready’ by whatever publication’s definition, then, well, we better not let them be seen! Arms aren’t rock solid yet? Better keep those long sleeves on. Don’t have abs of steel yet and there’s still some muffin top hangin’ around? Better keep your top on and don’t even think about trying on anything but a one-piece bathing suit. Riiiiiight.
Well, here’s the thing, friends. I didn’t drop 20 pounds or trim inches off my thighs by the time June rolled around. But did I think my legs were prepared for shorts? Yes! Because it was hot! My legs were ready to be freed, no matter what state they were in.
I really feel that phrases and articles like these can be really damaging, and can keep women (and men, too!) from believing that they can do whatever they want right now, no matter what size or shape or weight they happen to be. It keeps the mentality of “Oh, I’ll do this when I drop 10 lbs’ in place, and keeps us from living our lives. I know, because I’ve done it, and I’ve been there, and actually, it was when I was much smaller than I am now. I had it in my head that I had to keep preparing for the main event, but I was always ‘getting ready,’ so it never seemed to roll around. I spent a lot of time waiting for myself to get ready, and in the process, put actually living and loving life on hold. But once I finally figured out that life keeps happening, whether I’m ready or not, I stopped obsessing as much. As author Jessica Weiner points out, ‘Life doesn’t begin five pounds from now.’
So instead of asking yourself if your tummy or your butt is beach ready, why don’t you ask yourself if YOU are beach ready? Do you want to lie on the sand soaking up the sun (with SPF, obvi)? Do you want to play beach volleyball with your friends? Do you want to splash in the water or even bring out your inner kid and build a few sand castles? Then do it! Whether Fitness or Health or Shape says you’re ready or not. Summer’s almost over, and you’re ready, I promise!
Confessions of a Personal Trainer
So this post was inspired by a combination of things. 1) I’m being a total copycat here, but I really liked Eat, Live, Run’s “Confessions of a Food Blogger.” I’m totally not a food blogger, but I am a personal trainer, and I think a lot of people have preconceived notions about what we do/think/say/eat. 2) I’ve been taking it kind of easy lately and went back into the gym this morning for a less-than-intense workout after a week of avoiding it even though I live across the street.
What kind of penance do I do for this?
Anyway, without any further ado, here are my confessions. Forgive me, gym rats, for sometimes I sin:
I love working out, but I go through phases where I would much rather read in my bed than hop on the treadmill or do a set of squats.
This summer has been HOT and humid in Chicago, even in the supposedly air-conditioned gym. So, for the past week and a half, I have been calling my bike rides to and from work cardio. And I don’t really feel guilty about it.
I think there is a point of pushing yourself too hard and being too obsessed. Contrary to what many trainers I know have said, puking at the end of your workout isn’t healthy and ignoring injuries to get in 3 workouts per day is more insane than it is tough. Call me weak if you want, but I’ve never gotten more from a workout because I saw my lunch afterwards.
Sometimes I use being a PT as an excuse to wear leggings, sports bras, and t-shirts as my daily uniform — even if I’m not training that day. And on the extra lazy days, I chalk up not wearing makeup and donning a wide stretchy headband with a pony tail to working in a place where people are sweating anyways.
If I demonstrate ab exercises enough during the hours I’m on the job, I might call it core work.
Lately, I’ve been paying attention, but not really freaking out over what I’m eating, and people are telling me I look smaller. I’m chalking that one up to chilling the eff out for once.
Sometimes sleep takes precedence over my workout. In the last two weeks since leaving my old job and starting to work at these smaller studios, I’ve slept a LOT. To be fair though, working 13-hour days didn’t really do me any favors in the rest department. But now I’m catching up, and feeling sooo much better since rest is pretty essential to recovery. And to me not being cranky.
I know that body fat percentage is the best indicator of health, and that how your clothes fit is more important than weight, but sometimes when I’m working hard, I (sadly) get the most motivation out of seeing a little drop in the numbers on the scale.
Even though core strength is totally important, I HATE working my lower back. Abs follow pretty closely.
I am not a rippling mass of lean muscle, and although I’ve been that way before – and liked it and would actually love to get back there — for the time being, I’m actually kind of liking having a booty.
So there you go. I’m sure I have more, but I think that’s plenty for now. I need to save some transgressions for the next time I come to confess, right? Any other PTs out there? Do you have similar confessions? Anyone else feel that sometimes they’re totally human and aren’t the epitome of everything their profession says they should be?
Gym Pet Peeve #1
Are Eating Disorders Contagious?
Friday’s Quick Tip: Stretching
