Workout of the Week

When I was a little girl I took ballet lessons for a few years. On the day that we learned how to tie ribbons up our ankles and calves, I got so frustrated that I quit. It’s not that I didn’t think I could ever learn how to tie those ribbons; it was more like an “aha” moment. I realized then that ballet just wasn’t fun. I didn’t look forward to going to class; I didn’t enjoy dancing and I wasn’t going make a living as a professional ballerina. (I probably didn’t think that last one at the time but it’s true.) I just didn’t have it in me to put the effort into learning to tie those ribbons.

So this is my way of telling you, my dozens of readers, that I don’t have it in me to continue writing about workouts every week. I gave it a go for over a year and most of the time it has been fun. (A highlight: working out with Tracy Anderson!) But I have to admit, I was hoping to it would be more successful (i.e. make me some money).

Now I don’t mind blogging for free (I do it over at my Writingal and Writinggal Expanding blogs) but if I’m not going to make any money, it should at least be fun, right? Finding workouts is HARD WORK, harder than the workouts themselves! Once I do the workout, writing about them can be fun but it’s also time consuming and like I said, not so lucrative.

So if you’re reading this now, I have to say thank you for visiting my blog regularly! And thank you for trying the workouts and giving me feedback. I will keep the site up (because ironically it automatically renewed yesterday for another year!) so people can still reference it for workout ideas.

I talked to Frank about wanting to quit this blog and he said I’ll know if I made the wrong choice if I wake up Thursday morning to a mob of people outside our house chanting, “We want Workout of the Week! We want Workout of the Week!” As he did this, Leo joined in and they were both holding up their fists, screaming, “We want Workout of the Week! We want Workout of the Week!”

This scene made me laugh so hard that I thought, this is the kind of stuff I want to blog about. I hope to see you all over at my other blogs where I take on all kinds of topics—family anecdotes, politics and random observations. And since I do love fitness, I’m sure I’ll even write about different kinds of workouts (but probably not ballet class).

I’ve seen her giving nutritional advice on The Today Show. But who knew Joy Bauer had such a cute body and was such a fitness expert? Now I know!

In addition to being a healthy food guru, Ms. Bauer has also been a personal trainer, fitness instructor and even used to be a competitive gymnast! So she’s not just talking the talk.

When my mother-in-law was visiting she tried out Joy Bauer’s Slimdown Workout by Acacia. It’s 50 minutes of cardio plus strength.

Since I’m still unable to exercise after having my baby (a week and a half to go!), Here’s what “Granny Jo” had to say about the DVD:

• She thought it had a good variety since it offered cardio and strength.
• She said that for her, someone who travels a lot, it’s a good thing to do when away from the normal gym routine.
• Joy was peppy and motivating. She and her trainer (Lisa Wheeler, who leads the workout) had a good rapport, making it fun to do.
• The moves weren’t anything she hadn’t done before and they weren’t especially intense but it was still an overall good workout.

The workout is broken up into two 20-minute sections plus a five minute warm-up and a five-minute cool down. The girls (Joy and Lisa) alternate between cardio moves (squats, kick-boxing style exercises and grapevines) and strength moves (with light hand weights).

To sum it up: it’s a good, total body workout. And since Joy is a mega health expert, you also get a lot of explanations of why you’re doing what you’re doing and how it will help you get that leaned, chiseled look. Also, if you buy the DVD, you get to see bonus features like tips and recipes from Joy.

I can’t wait to do this workout and more very soon!

 

I love road trips but I hate that yucky “I’ve been sitting in a car all day, eating fast food” feeling. You can and should stay active when you’re on the road. That way you won’t pack on pounds before you get to your destination AND you’ll feel energized instead of car-lagged.

So today I’ve got tips for you road warriors, even the DRIVERS!

Go before you go: You’ll feel so much better if you get in a quick workout before you leave on your road trip. Go for a run, jump some rope or do a brisk walk. The more you can do, the more endorphins you’ll have for dealing with traffic and fellow travelers.

Rest stops aren’t for resting: You’ve been sitting in a car all day; your legs are numb. You don’t need to rest! Any time you stop to use the bathroom, get gas or grab a bite, incorporate at least five minutes of cardio. My favorites: hamstring curls, fast walking, step-ups on a curb or squats. Sometimes I do my squats or hamstring curls in the bathroom stall!

Squeeze your glutes: Drivers and passengers can do  butt clenches. You can even change it up by squeezing one at a time. This is way more productive than a game of “I Spy.”

Suck it in: Just draw your lower abdomen in and hold it while still breathing. This trains your abs to stay engaged, which helps to strengthen them and improve your posture. Hold each contraction for five seconds and repeat sixteen times. (Drivers can get in on this one too.)

Twist again, like we did last summer: Passengers can sit up tall and twist from side to side, working the obliques. Try to do this every half hour for three minutes.

These exercises obviously aren’t the ticket to losing twenty pounds. Their purpose is to keep you energized and active while on the road. And by doing them, you can probably avoid gaining weight from an otherwise sedentary activity.

Thanks to Aunt Marilyn for submitting the question to Workout of the Week that inspired this post! Happy travels!

 

If you’re skeptical that a pair of strange-looking shoes could actually get you in shape, I don’t blame you. I was skeptical myself. But I was also curious. I mean, the people at Skechers wouldn’t lie to me, right? Here’s how they explain their fitness shoes:

The goal with Shape Ups was to simulate walking on soft ground. The core of this technology is in the dynamic rolling bottom, the soft foam insert under the heel, and the dual-density midsole. Walking on softer, uneven surfaces forces you to engage muscles not normally used when walking on hard ground. Not only does this strengthen your muscles, but it also increases blood flow and reduces the impact on your joints and lower back. You will feel your heel sink to the ground as you step, roll forward as your weight shifts to its center, and push off with your toes. This movement will result in stronger leg, buttock, back and abdominal muscles as you stabilize your steps.

Since they cost $80 to $100, I decided to go the cheaper route and just interview two gals who have experience with these shoes. Seana wears her Shape Ups every day while working at a preschool. Keely has MBT’s (Masai Barefoot Technology) version of Shape Ups which she used to wear a lot but now just wears occasionally.

 

Why they wear them:

“I just wanted results for being on my feet all day,” said Seana, who also wears hers during her 30-minute workout sessions on the elliptical machine, five days a week.

Keely just wore hers while walking around, not while working out, and hoped they would improve her posture and back strength, not necessarily shape her up.

Comfort factor:

Seana said hers are comfortable: “I feel like I put more pressure on the outer sides of my feet now though. I don't know if that's a bad thing.”

Keely said, “They take some serious getting used to since it really does change the way you stand. In fact, with the MBTs you actually rock when you stand.”

Fashion Factor:

“They look like normal shoes,” Seana said of her Shape Ups. “I actually get a lot of compliments on them.”

But when it comes to the MBTs, Keely said, “They look completely awkward! In fact, this is my biggest complaint with them and why I don’t wear them more often.” Keely added that hers are a couple of years old and now that she looks at the site, the styles have gotten a lot cuter.

The results:

“I do think my butt and thighs are more tone,” said Seana, but she’s not sure whether that’s because of the shoes or the working out. When she does long walks in her shoes she can feel it in her thighs.

Keely said she gets sore when she wears hers. “It really stretches out your muscles in your legs and booty, which is nice,” she said. She also felt like it helped with her posture.

Recommend to others?

“Yes, I would recommend them to people. Maybe only to those who want Shape Ups that don't look like Shape Ups. It seems like the uglier ones might have stronger results,” said Seana.

“Maybe. Honestly, you can’t lose weight by wearing special shoes--unless you are walking a couple miles a day in them,” said Keely. But she does think they help with toning and posture.

 

Bottom line:

If you want to spend the $80 to $100, these shoes can’t hurt. And since the styles are improving, you might even be able to get a pair that don’t look totally ridiculous!

Here’s another one that I think looks really cool but I haven’t been able to try yet. It would have been difficult to do while enormously pregnant and downright forbidden for a few weeks after.

As usual I was inspired by hot-bodied celebs to write about this workout. Images of them SUPing (is that a verb?) kept popping up in my US Weekly.

First, there was Jennifer Aniston:

 

 

 

 

 

 

 

 

 

 

 

 

 

Then Matthew McConaughey:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Check out Pierce Brosnan:

 

 

 

 

 

 

 

 

 

 

 

 

 

And some random girl!

 

 

 

 

 

 

 

 

 

 

 

 

What do they all have in common? They all look like they’re having fun AND their bods look great!

I talked to my friend, Paige, and my sister, Kristin about Stand Up Paddle Boarding.  Kristin has tried it once; Paige tried it a few weeks ago and now owns a board.

The challenge:

Paige said it was challenging the first time because the river happened to have a stronger current.  “It was like rowing on a treadmill,” she said.

Kristin, who tried it on calmer waters, said she was surprised by how quickly she got the hang of it. She rented a board from a row shop and they told her where to put her feet and she felt steady right away.

The Fall Factor:

Both ladies said they didn’t fall (knock on wood)!

What it works:

Kristin said it is a major arm and leg workout and it requires you to use your core since you have to keep your balance.

You get all the upper body benefits of rowing, plus some good core and quad work from standing and constantly maintaining balance, according to Paige.

Fave part:

Paige said she just loves being on the water and it’s a fantastic workout.

Kristin said she liked that it was easy to grasp in one try. She also said it was a fun way to explore the lake and exercise on a hot Texas summer day.

So who’s a SUPer and who’s not?

Both said it’s great for people who enjoy water activities. Kristin said if you don’t want to get wet, you probably wouldn’t like SUP. Paige said if you don’t like sports/exercises that require balance, forget SUP.

Check out your local rowing center to see if they rent out Stand Up Paddle Boards. Kristin said it was $15 where she did it.

This is the perfect time to try SUP! Do it for me since I can’t.  I plan to try it before this long, hot summer is over!

 

 

 

 

 

 

 

 

 

 

Okay, this is probably the WORST time of year to write about an exercise that you do in a 105 degree room. But look at it this way: if you’re gonna be sweating anyway, why not get in really good shape while you’re at it?

My friend Kim was just visiting and she looked fantastic. She credited Bikram yoga. And that’s not the first time I’ve heard someone with a great bod sing the praises of Bikram (also known as “hot yoga.”) Celebs (my favorite workout idols!) are into too: Jennifer Anniston, Lady Gaga, Madonna…

And since I’m not in any condition to try a new workout (but I plan to!) I quizzed some regular folks to find out what’s so hot about hot yoga:

Kate said, “Unlike a grueling workout at the gym, this is a slow-paced, intense exercise. I love it not only because of how it makes you feel, but I'm the type of person that goes with the motto ‘if you aren't sweating, you aren't working.’ You are "working" as soon as you step into the studio.”

Jill said, “I personally hate to sweat when I work out and I love this yoga.” She also said it’s gotten her in the best shape of her life!

Trish is more of a true yogi and she prefers hatha/vinyasa styles (that are done in a regular, non-super-hot studio). She tried Bikram a few times and said it was almost unbearably hot the first time she did it but it got better the more times she did it.  “I have never been that hot at any other time in my life and I live in Texas,” she said.

I was curious if Bikram was just like regular yoga but with the heat.

“There are a lot of similarities between Bikram and regular yoga, but Bikram is truly a series of 26 poses that you go through twice,” said Kate. “It feels like it goes quickly. This may sound repetitive, but a good instructor will make it feel like a different workout every time.”

So what do you do to deal with the sweat?

Kim told me she wears almost nothing—a jog bra and shorts, hair in a bun. She brings a couple of towels and lots of water. Her husband does it with her too so it’s not just for the ladies, by the way.

Kate brings her own yoga mat (understandable) and also wears next to nothing. She brings two water bottles—one regular and one with ice (which she says melts by the middle of class). She also brings a change of clothes because she’s soaked by the end of class.

Now to those who hate to sweat, this all sounds nasty, right? So what’s the point of it?

Jill said, “The heat protects your body from injury and let's you stretch more.”

“I like that it takes a lot of focus and is a challenge,” said Trish. “The feeling at the end of class is slightly euphoric due to the detoxification.”

I also found these benefits listed on a site about Bikram yoga:

• Warms the muscles for greater flexibility
• Helps achieve a deeper stretch
• Flushes toxins from the body
• Improves efficiency of the immune system
• Creates a cardiovascular workout
• Burns calories
• Builds endurance

And those are just the benefits from the heat! People who take it regularly report that it helps with weight loss, strength and works as a stress reliever.

So while this may be an odd time of year to cover this format, just think: when you walk out of class, you’ll actually think the 90+ degree heat outside feels pretty good!

Having toned arms is essential for looking great in a bikini or tank top. But you can’t just do bicep curls all day long. You gotta work the shoulders and the triceps too.

When you’ve got flabby triceps, you never want to raise your arms for fear people will see the jiggle. Consequently, this can make for a difficult summer. It will be hard to:

--Hit the ball over the net during a game of water volley ball

--Scream out “POLO!” very enthusiastically when your arms are in the water

--Do the YMCA on the dance floor at your cousin’s wedding

Plus, toned triceps just look great. And they’re not hard to get. It doesn’t take a lot of reps of any one move before you’re feeling it. Here are my favorites: 

(Note: You want to go pretty light on the weights with triceps, especially if you haven’t worked them much. I use five pounders but three pounders are fine too.)

(Second note: This is my last demo with a pregnant belly. Enjoy!)

 

 

1. Classic tricep extension: Aim for 24 reps—you could do three sets of eight or all 24 at once.

 

2. Alternating tricep extensions: I like to do this one by time—one minute.

 

3. Tricep press-backs: You could probably handle more reps of this one. Go for 36.

 

4. Dips: (You could also do these on the couch). Go for three sets of eight. If you’re a beginner and you need to bend your knees, that’s okay. Just try to build up to straight legs by eventually incorporating a few straight-leg reps.

 

Now I’m not suggesting you need to do all four of these exercises each time you want to work your triceps! No, you should just choose one and mix it into your upper body routine. Then the next time, choose another one.

Don’t forget to stretch those triceps after you work ‘em. Here’s a very non-pregnant, fit lady demonstrating it.

 

 

I figured that was a better visual to end on!!

I’m going to do my best with keeping up with Workouts of the Week while I’m on “maternity leave.”  I mean, just cause I can’t work out, doesn’t mean my millions (or dozens) of readers should suffer, right?