Ain't No Half Steppin'

Okay, it is now 2012 and many of you have made some New Year's Resolutions. My resolution is to be kinder to my husband, I haven’t told him yet because I don’t want him to hold me to that. Hey, resolutions are made to be broken, right!! Well, except for those health and fitness resolutions that I hope you stick with.

The title of the post says it all; we don’t want “no half steppin’” with your health and fitness goals in 2012 and beyond. Half steppin' is when you make the minimal effort necessary to get results. You need to be prepared to go all the way so that you can have the results that you want. Whether it’s weight loss, lowered blood pressure, or weight maintenance, here are some suggestions to help you stay on track and not backslide as the church folk say. Hallelujah. Amen.

1.      

          Plan Your Meals

Sounds easy enough, right??? It is, people!! All you need to do is write out or make a mental note about what you plan on eating for the week, including lunch.  Look through your refrigerator, freezer, pantry, etc. and take an inventory of what you have. Then gather your healthy recipes and choose what you're going prepare. Remember to consider how busy you are going to be during the upcoming week and select recipes that will work with your schedule. You can even pre-cook your meals on Sunday. Freeze the meals that won't get used until later in the week. Just remember to take them out the freezer when it's time. If you know what you're going to eat ahead of time you will be less likely to grab a bite to eat at a fast food restaurant or be forced to throw a quick unhealthy meal together.

Go to the Gym with a Plan

I know you've seen people at the gym who appear to be clueless, wandering around aimlessly trying to figure out what machine or exercise to do next. Essentially, they spend more time looking around than actually working out. Don't be that person. To optimize your time in the gym have a plan for each day; know which days are your workout days and what you plan on doing. Maybe you will identify 2-3 strength training days with mixed cardio and/or 2-3 days of classes or cardio. Also, have some alternative exercises that you can do in the event that a machine or space you want to use is occupied. Whatever plan you develop, stick with it. Of course you may have to switch it up every now and then because life happens and there's nothing we can do about it.

Pack Your Workout Clothes the Night Before

Packing your workout clothes the night before allows you to just grab and go on your way out the door in the morning. If your house is anything like mine in the morning you wake up late and barely have time to do anything in the morning. Pack and leave your bag by the door. This will eliminate at least one chaotic moment from your already chaotic morning.

Get on Schedule

Plan your workouts just as you would meetings, lunches, etc. Print out a monthly calendar and pencil in your gym times. After the first month, going to the gym at your predetermined times will be routine and you won't need the calendar anymore. Your exercise routine needs to be high on your priority list. Penciling in your times makes you accountable to yourself. If someone asks you to go to happy hour or dinner during your gym time, kindly decline because you have something better to do.  However, if those drink specials are sounding good...go for it....I kid, I kid. Stick with the workout.

Create a Master Grocery List

A master grocery list is a list of items that you will always keep stocked in your household. For healthy eating consider adding things like lean meats, veggies, plain Greek yogurt, almonds, healthy fats etc. When you go grocery shopping these are the primary items that need to be in your cart. Of course, you may stray from the list every now and then depending on what your needs are. The list is not meant to confine you but to guide you. 

 

Change for the Gym after Work

This is a simple strategy to help you stay on track. Changing for the gym after work makes it more likely that you will take your butt to the gym. You're already in your workout clothes and unless some major emergency comes up, the gym will be your next destination. On the drive from the job to home, many thoughts can run through a person's mind that might deter him/her from working out. You might get home and decide to take a little nap before you workout but the nap turns into a deep slumber. Well, there goes your workout. Switch out those business slacks for some workout shorts right at the job. If people look at you strangely, which I hope they wouldn't, who cares. You're off the clock. However, I would opt out of the booty shorts (this goes for both men and women).

                                                      Positivity 

Negative Nancy, Debbie Downer, dream killers. You know who they are. People who never have anything good to say. You tell them about your desire to lose weight and exercise and what do they do??? They order a large cheese pizza and offer you a slice or they make sly comments insinuating that you will never stick with your plan, probably because they can't stick with their commitments. Screw those people. Surround yourself with positive people and things that will motivate you. Your source of inspiration could be, I don't know, maybe www. mahoganystrenghtspeaks.blogspot.com I hear there's some good stuff on that blog. ;-) If you can't find anyone in your immediate circle who will offer support, find a support group on the internet or at the gym you frequent. There are lots of health and fitness forums out there. However, be cautious and be sure to do your own research if you're offered advice.

Big Daddy Kane

 

Remember you have to make conscious decisions to be the you that you deserve to be. Take these strategies and apply them because you can either come correct in 2012 or keep on with the half steppin'. So in the words of Big Daddy Kane "Ain't no half steppin'." Peace!

Frugal Fitness

Is your gym membership costing too much?

As previously promised here is a post on how you frugal fitness fanatics (say that tens times fast) can be fit on a budget. If you're like many Americans in these tough economic times, you're trying to figure out ways to tighten those spending habits. Perhaps you've started packing your own lunch or carpooling to school or work with some buddies. You're probably also looking at that monthly gym membership and thinking "hmmm...maybe I don't need this added expense." Some of you may even add, "Hell, I don't go anyway." Well let me be the first to tell you that you could be right. You don't need the physical building of a gym to help you achieve your fitness goals. You don't need personal trainers and expensive equipment (think of that treadmill that doubles as your coat rack). All you need is some space, your body, some motivation, and occasionally some very inexpensive pieces of fitness equipment.

Look at her face...she's focused, man.

The fitness industry makes tons of money each year from gym membership fees, diet plans, personal trainers, equipment, etc. Think about how much money Susan Somers probably made with that damn Thighmaster...remember that?? LOL.  You don't have to fall into that money trap. Allow me to introduce you to life on a fitness budget. Now, I do workout in a gym. It's convenient and it's a habit. However, there are times when I can't make it and do my workouts outside of my house or in my living room.

Let's start with motivation because that's about as free as we can get when talking about cutting expenses. As long as you have that inner desire to want to make health changes in your life you will be good to go. Now you will need some space. Find a location in your house where you can maneuver your body pretty freely. If you're not sure if the space you're thinking of makes that cut, try the following tests. Do a few jumping jacks, place yourself in the pushup position, or jump rope. If you can do those things comfortably then that space will work. Think about a room that's the size of a living room space. If you need to move the table or something go for it. However, if you find yourself seriously rearranging the furniture to get your workout on then you should probably opt for another room. A basement space would be ideal for this. 

Once you've identified your space you can begin your workouts. You really don't need any equipment at all, thus saving even more money. There are plenty of exercises that you can do using only your body weight. Pushups, squats, lunges, burpees, and a plethora of ab exercises are just a few examples. Within the exercises I listed, is an even greater variety of exercises to work different muscle groups. For example, you can do wide arm push ups, diamond style, superman, or even the handstand pushup.  I encourage you to step outside of your comfort zone into your fitness zone and challenge yourself.

If you want to add equipment to your home workout, you can and not pay an arm and a leg. Some inexpensive equipment that I keep at home are weights, resistance bands, jump ropes, an interval timer, workout mat, and gloves. They don't take up much space and fit snugly into the bottom of our coat closet. But most importantly, I didn't break the bank buying them. You can use this equipment to create your own killer workout. The interval timer is great for circuit workouts and the jump rope is a great way to get some cardio in if you aren't up for running. Speaking of running, don't overlook that as an inexpensive option. It doesn't cost a thing to map out a run or a walk and get going. Check out this FREE site to help to plan your walk/run.

 

Also, don't forget to utilize the workouts that you can find for FREE through your cable service's on demand option. However, these may be too easy. Assess your fitness level to see if these are right for you. 

Don't let cost stop you from being fit. Ask yourself what else is stopping you from living the healthy life that you deserve. We just nixed one excuse off your list, now it's time to get rid of the others.

Here are some links to get you guys started.

No Props, No Problem

Bodyrocktv (she uses some equipment but you can always modify to just use bodyweight)

Let me know your tips for being frugal fitness fanatics. Peace!!

Things that Make Me Go Hmmmmm...

I always see the most interesting things when I go to the gym. Some things make me wonder what the hell were these people thinking and others make me bust out laughing. Here's a list of things that leave me quite befuddled, amused, and annoyed. They're in no particular order.

1. People Who Wear Regular Street Clothes to Work Out
It never fails that when I go to the gym there are people who are working out in clothes that are clearly NOT workout friendly. Denim jeans, button up shirts, cargo shorts, silky blouses, and even flip flops are just a few of the clothing choices of these people. I understand that you want to workout but you  can't possibly be comfortable in that get up. It's awkward looking and the chaffing has to be out of this world. Ouch!!

2. Not Cleaning Off the Machines After Use
This is not only poor gym etiquette, it's just plain old nasty. Last week I watched a man sneeze into his hands, grab the handle of the treadmill, sweat for 20 minutes while using the treadmill, get off and NOT wipe off the machine...EWWWWW. So the lucky person who went to use the treadmill after him was left with a sweet mix of sweat and boogers. NICE!!! I always make sure to wipe off my equipment before and after use. You should do the same because you never know what you may be touching.

3. Chatty Kathys
I'm sure that you all have had an experience or two with these individuals. This person can be a male or a female. These are the people who always want to start a 20 minute conversation with you when all you want to do is workout and go home. There is nothing worse than trying to do sprint intervals or a strength training circuit with Chatty Kathy breathing down your  back. In case you are  unsure if you or someone you know qualifies as a Chatty Kathy let me break it down for you all. If you or someone else insists on talking to someone mid workout despite the fact that the person has his/her headphones plugged in their ears, has not made eye contact with you, and/or gives you short, one word answers...then you or that person is a Chatty Kathy!!

4. Scantily Clad Chicks
Now, I have no problem with females being proud of their bodies. However, there is never and I repeat never a reason why you need to workout in spandex booty shorts AND a sports bra.  I have seen entirely too much of your body and I don't even know you like that ma'am. It never, ever, ever gets that hot in the gym for that attire. I sweat a lot and have never considered donning that wardrobe. I'm sure it's great eye candy for the fellows, though. There should be a compromise, either wear the sports bra with longer pants or wear the spandex booty shorts with a longer top but never together. Otherwise, people may get confused about their location and try to "make it rain" on you. If you are unsure about what "make it rain" means, click here for some clarification.

5.  Leisurely Use of the Equipment
You're either going to shit or get off the pot. I never understood people who spend an hour or more on a piece of cardio equipment moving as slow as turtles during peak hour at the gym. If you want to read a magazine, peruse your book selection on your Nook, or talk on your cell phone, please do it somewhere else. Just don't do it on the piece of cardio equipment that I want to use.You haven't broken a sweat and it's been 45 minutes, come on man! You can easily waste less time by increasing your intensity. You will burn more calories. I'm just saying, people!!

6. People Who Talk on Their Cell Phones
The occasional conversation is okay but if you are having a straight out argument on your phone with you girlfriend, boyfriend, baby mama/daddy then please don't do it within earshot of other people. I have been witness to this and the man damn near fell off the treadmill arguing with his woman.

7. Passing Gas Repeatedly
This is gross. Now, everyone has probably let one rip every now and again while working out. However, I have had the unfortunate pleasure of working out near individuals who clearly have some sort of gas leak going on in their lower region. If your gas is that bad, please do us all a favor and excuse yourself and go fart it out in the restroom. We won't judge you...maybe.

There are dozens of more things that I could add to this list but I will stop here. What are some of the strange things you've witnessed? Let us know and leave your comments...PEACE!!

In a Time Crunch?? Have You Ever Considered 30 Minute Workouts?

There are days when I just don't have 1 - 2 hours to give to my workouts. Now, I don't intentionally spend that much time working out but time just slips away from me. I find that I am at my most peaceful moments when I am working out. However, with family, work, and just life in general, time is of the essence.

We all know that I will NEVER stop working out because if I did, what would become of the SkinnyFatGymRat?!? *Gasp*Therefore, on days when my time is limited I am going to restrict myself to a 30 minute workout. Many health professionals recommend that the average adult should exercise a minimum of 30 minutes per day. On it's face, a 30 minute workout may not seem like enough. However, you get out of a workout what you put into it...with that said a 30 minute easy walk or a weak strength training session isn't going to cut it. You have to maximize your workout due to the limited time.

During my 30 minute workouts I like to combine cardio and full body strength training, typically circuit training.Each circuit is completed 3 times. A circuit is when several exercises are completed back to back with no or very little rest in between exercises. The intensity of my circuit is high and I perform moderate reps (12-15) of each exercise. Some exercises that are included in my 30 minute workouts are: jump rope, box jumps, push ups, bicep curls, rows, jumping jacks, step ups, and bicycle crunches. The trick for me is to keep a variety of exercises to choose from. It prevents the routines from getting boring. Write down the ones that work for you and put them in a book for future use.

If developing your own routines isn't something that you want to do, you can always just do a google search of 30 minute workouts. Why reinvent the wheel, right?? Here are a couple of links for effective 30 minute workouts.

• This site provides workouts for novice, intermediate, and advance levels of fitness: http://www.sparkpeople.com/resource/thirty_minute_workout.asp





• Read this site thoroughly it provides some good information about an effective 30 minute workout:http://http//www.webmd.com/fitness-exercise/features/fitness-blitz-the-30-minute-workout

Also, some ketltebell workouts tend to be on the shorter side. See this previous post for some ideas regarding kettlebell routines http://http//mahoganystrengthspeaks.blogspot.com/2010/08/ketlebell-workouts-are-truth.html

Remember that you can always modify your workout to match your fitness level so don't be intimidated by exercises that seem too difficult or unfamiliar. If the exercise is unfamiliar "Google" it. My advice is to try to fit a workout in whenever you can because your body and your clothes will thank you for it. Peace!

Kettlebell Workouts Are the TRUTH!!

In an attempt to incorporate more strength training into my workouts, outside of what I do for Bootcamp, I've been collecting various toning exercises from fitness magazines. I store them in a binder for reference. One workout that I found is the kettlebell workout. For the longest time I was saying "kettleball" instead of "kettlebell" but whatever. Some say "tomatoe" some say "tomato". No one ever corrected me either...go figure. Anyway, I always see people working out with these weights and I made sure that I stayed very far away. I actually thought it was a silly looking workout. All the grunting and thrusting with the kettlebell...something about them just seemed unnatural. They were intimidating, maybe not so much the actual weight but the exercises that people did with them.

The kettlebell is a cast iron weight that first gained popularity in Russia years ago. Note their odd shape in the above picture. I thought they were called kettlebells because they are kind of shaped like a tea kettle...I have no clue if this is true or not. I read that the Russian Military uses kettlebells for conditioning and don't test pushups, as many American armed forces do, but instead do a kettlebell snatch test. There's a fun fact you won't find on Jeopardy. Kettlebells weigh anywhere from five pounds to 175 pounds. Could you imagine someone lifting a 175lb kettlebell?!?!? Insane to to say the least. The weight in the kettlebell is unevenly distributed which forces your "stabilizer muscles to work harder". Typically, kettlebells are used in swinging movements or push and pull movements. The push and pull movements are similar to what you would do with free weights.

Benefits of the Kettlebell
There are many great benefits to kettlebell training. It provides a nice lean, toned physique without looking bulky. Kettlebell exercises will reduce body fat, tone your upper and lower body, improve your core stability, improve balance and coordination, and increase bone density. Overall, the kettleball is great for a full body conditioning and is a major calorie scorcher.

My Kettlebell Experience
Women's Health Magazine has a great kettlebell workout in it's September 2010 issue (page 49). It's the one with Brooklyn Decker on the cover. I have no idea who she is but it's just a reference point for you folks. My plan for today was to work the kettlebell routine, some ab exercises, and 2o minutes of cardio to end it all. I stuck to this routine and it was quite the workout. The kettlebell was definitely a full body workout. The routine is geared toward working your shoulders, back, core, butt, and arms.

There were eight exercises to be completed in 2 - 3 circuits. A circuit is continuous groups of exercises done without any rest or very minimal rest. The reps required ranged from low to high. A rep is how many times you complete an exercise in a set. Here's the list of exercises to complete one circuit for the kettlebell routine:

• Around the Body Pass
• Bent Row
• Dead Lift
• Figure 8
• Half Get-up
• Swing
• Front Squat
• Windmill

To get a full description with illustrations of how each exercise is done visit www.womenshealthmag.com/fitness/kettlebell-workout. I attempted to write out a description of each but opted against it; Ididn't want to risk confusing you b/c I was confusing myself. I completed three circuits with all eight exercises. I rested for one minute between circuits. I broke a mean sweat!! My thighs are burning right now from all those squats. FIYAHHHH!!! I didn't grunt but I did thrust a little, sexy right?? yeah right!!...LOL. Remember that you can modify any workout to fit your needs. Cut the amount of exercises in half to start with and then add on when you're ready.

Form is extremely important when working with the kettlebell. You don't want to injure yourself!! I practiced the exercises without the bell first to make sure that I understood how the move is supposed to be performed. I still need more practice to perfect my form but I'm at least comfortable with it.
This is definitely something that I will keep in my bag of tricks as I work towards a leaner physique. Here are some other websites that will get you acquainted with that wonderful cast-iron sculpting machine, better known as the kettlebell:
http://www.kettle-bells.com/kettlebells-faq.html

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222

Just type "kettlbell routines" in your google or bing search and there is a wealth of information. Don't be scared of the kettlebell...like Nike says "Just Do It"!
PE@CE!!!