Let's Not do that Again: Things to Bury in 2011

As 2012 quickly approaches we need to reassess a few things health and fitness related. Below is my Top 6 (yes, only 6, not 10) list of things that we should leave in 2011 and never, ever, ever, ever revisit.

#6 Shake Weight
 Oh, you know where I'm going with this one...If you haven't seen this thing check out the video below.

First off, I'm not too sure about how effective this little dildo I mean device is. Anything, in terms of toning and building muscle, that you can do with this you can do with regular free weights in the gym. Of course you won't have the joy of the vibrations, which some of you may find necessary. This thing just reminds me of some type of toy you would find in a soft porn video. If you don't agree, replay the video from about the 14 second mark. If you already spent your 19.95 or 29.95 (price for the guy version) I won't judge you or your reasoning for buying it. However, for those of you who haven't I recommend that  you keep this one on the shelf.

#5 Toning Sneakers

Case in point

Trust me you've seen these things. they kind of remind you of Frankenstein shoes, just a little less attractive. They're meant to assist with sculpting and toning. Rumor has it that they're also pretty comfortable. My in-laws both have a pair so I will be cautious with my word choice. Now, comfort aside many of these shoes are flippin' ugly.
The upside to this shoe is that many companies make a sleeker version of this shoe. However, this version right here is not allowed in 2012.

#4 Plastic Sweat Suits/Sauna Suits for Working Out

Unfortunately people still where these things while they workout. It's made of plastic, nylon, vinyl or even rubber...yikes. Unless you are trying to make weight for a boxing competition please leave the suit at home. People who wear them while working out are simply losing water weight not true weight. Just go hard in the gym sans the suit and you will be good to go.




#3 Fad Diets
The cookie diet, hot sauce and lemon juice diet, cabbage soup diet...you name it and there's a diet for it.  There's no magic to weight loss, just eat right and exercise. Fad diets can have a negative impact on  your metabolism and then you really won't be able to lose weight. Desperation will make people do crazy things...

#2 New Year's Resolutions
I'm not trying to be a Debbie Downer but a lot of people who make New Year's resolutions related to health and fitness don't stay committed. If you doubt it, go ahead and list all the fitness/health related resolutions that you kept...I'll wait. Instead of waiting to make the change do little things throughout the year that will help you achieve your fitness goals. This way you can bring in the new year having made many accomplishments. So, I say to hell with New Year's resolutions.

#1 Excuses
Let's bury these deeeeppp in a hole somewhere.  Yes, I know you just got your hair done and you plan on starting your new way of eating and exercise schedule in a couple of weeks. Unless you are dead there is no real reason why you can't at least eat right. Diet is like 85% of the battle. Make better food choices. There may be physical limitations excluding you from some types of exercise but you can do something...anything. Look at the pictures, one man runs without legs and the other is a one legged wrestler. I'm just sayin'...are you still making excuses?? The man runs without legs for Heaven's sake...

Anyone ever see the Katt Williams special where he spoke about Tink Tink??

This is my last post until 2012...enjoy your New Year and eat and drink responsibly...Peace!

My Trip to the Clinic: Part Deux

Background: The second test I underwent was the  VO2 max test. VO2 stands for volume of oxygen. The test measures how much oxygen your body is consuming at various intensity levels. The harder you work the more oxygen your body will require.  The test also has the ability to determine how many calories you're burning at each intensity level.  I wanted to take this test so that I could identify my target workout zones and adjust my workouts accordingly. Also, I just had to know if I was as fit as I thought I was.

Set-up: The physical therapist rolled in the same machine that was used for the Resting Metabolic Rate (RMR) test, Darth Vader mask and all..."Luke, I am your father". She entered my gender, height, weight, and age into the machine. Before I could be hooked up to the machine I had to put on a heart rate strap. I will explain more about the necessity of the strap in a moment. Once that was complete, I hopped on the treadmill and she strapped the mask onto my face. I am hoping that they use a new mask for each person because that's a lot of air and some saliva that shoots into that mask.  I'm not so sure. I know the tube is new. The facial attachment resembles an oxygen mask with straps that go around the back of the head and a long plastic tube that is attached to the machine. It's not the most comfortable circumstances for a fitness test.

VO2 set up

The heart rate monitor is necessary because the machine is identifying at what heart rate your body crosses its threshold of aerobic and anaerobic intensity. This will determine your true target workout zones (more on that later). Aerobic activities are low intensity activities where your heart and lungs can easily supply all the oxygen your body demands. The intensity level at which your body cannot provide all the oxygen needed is your aerobic threshold. Beyond this level is start to operate with your anaerobic energy pathways.

Anaerobic means that you don't have enough oxygen to meet your energy needs due to the high intensity of levels of your workouts. You won't be able to operate at this intensity level for long periods of time. Think sprints.

*Note: This test can also be administered on a bike.

Test: Once I was all hooked up, the test was underway. I consider myself to be pretty physically fit, however, this test takes you waayyyy out of your comfort zone. Why you ask?? One word...INCLINE. Plus, that mask was heavy and awkard. During the test we had to adjust the straps to the mask. At some points, I was holding the mask in a comfortable position because I felt like I couldn't take full breaths.

The test begins with a walk at a small incline and slow speed. About every minute or so the physical therapist would increase the incline and the speed. Hills are not my idea of fun, therefore, I try to avoid them as much as possible. Well, on this day there was no avoiding and those hills attacked me with a vengeance. At one point, while the therapist was increasing the incline, I swear I heard the treadmill say, "Bitch, take that." The therapist told me that as long as I can keep up with the treadmill and I wasn't having a difficult time breathing to keep going. She also said that this wasn't going to be comfortable. She was right.

The incline reached a 10 and the speed reached a 6.5 before I reached my limit and had to be cut loose. My typical speed when running on the treadmill is 8:34 pace, which is a 7 speed on the treadmill. Needless to say I was disappointed. Those damn hills and face contraption were my downfalls. "I coulda been a contender".


Results:  Despite feeling as though I sucked miserably at the test, my results showed that my fitness level is SUPERIOR!!! Hahahahahaha...I am great...just kidding (kinda).

Blame the blur on my crappy phone

The test also provided me with my target workout zones, which will vary from person to person. This is great because I know where my heart rate should be when performing various running exercises or training for a race. The four identified zones are: low zone, moderate zone, high zone, and peak zone. For long runs I should  maintain my heart rate in moderate zone and lower end of my high zone, this way I don't crash and burn during the run. For short runs I should be at the upper end of my high zone and for sprints I should be reaching my peak.

This test was money well spent. I learned a lot and had fun. You should consider getting this test done, it will help you optimize your training. The test on it's own is $100, however, depending on where you go the prices will vary. The RMR and VO2 tests came as a package deal. I paid $150 for both tests. Not too bad. Contact your local fitness facility, gym, etc. if you're interested in getting one done.

I will leave you with a video of the test...look at the exhaustion on his face at the end of the clip...LOL

Peace!

My Trip to the Clinic: Part 1

No, not that kind of clinic but a fitness and sports clinic.  I went  to get some tests done. The two tests that I took were the Resting Metabolic Rate (RMR) and V02 max test. This post is about the RMR test.

The RMR test measures exactly what it says, your metabolism at rest. In other words, it's how many calories your body would burn if you did nothing more than sit in a chair. Your RMR is related to your lean body mass. Your lean body mass is made up of muscle and internal organs.

I opted for this test to ensure that my current nutritional intake was sufficiently fueling my everyday living and workouts. The test is conducted under the condition that you have at least 4 hours of fasting prior to. The nutritionist, or whoever is administering the test, rolls in a machine with a tube and face mask attachment. There is also a nose clip used to ensure that you are only breathing through your mouth. I must say that this was uncomfortable. I have a broad nose and that nose pinch was entirely too small.

This is the machine, however that guy isn't me ;-)

The nutritionist, who was very nice by the way, entered my gender, age, height, and weight into the machine, hooked me up to the Darth Vader mask, and let it run for about 15 minutes. Once the test is done a sheet is printed with the results. The results indicate how many calories you burn from just your everyday activities sans exercise. The best part, I think, about the results is that it lets you know how many calories you need to intake to maintain or lose weight. The bottom line is that you have to burn more calories than you consume in order to lose weight. This test is a great tool to help you identify your target zones and set your weight goals.

Compared to a typical person of similar sex, age, height, and weight  my metabolic rate is fast, not super fast, but fast. I was surprised but pleasantly pleased by this result. I assumed that my metabolism was average at best. I've read articles that state that African American females have a slower metabolism when compared to other racial groups. It's good to know that I don't fit into that statistic.

This test is great for anyone who would like a little bit more info and guidance when it comes to their diet. It puts things in perspective for you, especially if you're starting on your weight loss journey. You may need to work on speeding up your metabolism or you may need to increase or decrease your caloric intake. The nutritionist who administers the test will help you work through those things. He/she will probably suggest that you set up a few follow-up  appointments to monitor your progress. The downside to that is that it can be expensive unless you can get your insurance to cover it. My RMR test cost $100.  Each follow up would be an additional 100 bucks per visit...my pockets aren't that deep.

If you're interested in an RMR test contact your local gym, health clinic, or fitness facility. I think if the price is right, it can be worth it. I apparently was doing the right thing all along and this test was more of a reassurance. So I think I could've saved my 100 bucks for something else, but oh well.

Check out my next post for my V02 max results. 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!!

Jingle Bell(ies)

Don't let this happen to you.

As the holiday season is already in full effect we need to be weary of those holiday pounds that like to creep up on some of us. Just like many of you, I love to eat all the delicious fixings that are prepared for the holidays. If your family is anything like my family, you have all types of good food readily at your fingertips from Thanksgiving through the New Year. However, don't let the great food prevent you from keeping your eye on the prize...

I love my mac and cheese just as much as the next man but everyone must tackle the holiday season with a plan, especially if you LOVE food. Here are some tips to help you put your plan into action.

Be Consistent with your Workout Routine
You have to maintain your workout schedule or establish one. 4-5 days a week for at least 30 minutes is okay if you're trying to maintain your current weight. Increase the duration and intensity if you are trying to lose weight. If you aren't working out regularly don't be surprised if those pounds creep up and slap you in the face.  Stay committed to your routine!

Pack your Lunch and Snacks
Everybody has a coworker or two who loves to bring in treats during the holidays. I have a coworker who is a wonderful baker. She makes this pumpkin roll that makes me want to slap my mama...repeatedly. However, by packing my own snacks I avoid the urge to snack on her delicious baked goods. If you desire something sweet pack a sweet, yet healthy snack, if you yearn for something salty, almonds may do the trick. Also, by packing your lunch you control what goes into your body. If your job is having a luncheon, sign up to bring something. You can bring a healthy dish so at least you have one healthy option. Don't feel obligated to eat what they eat because they don't have to squeeze into your jeans. "Are those Jordache jeans you're wearing??"

Don't Deprive Yourself
When you're gathering around the buffet of goodies for Thanksgiving, Christmas, Kwanzaa, or whichever holiday you celebrate, don't deny yourself a taste of some of your  favorite foods. Now, don't pile your plate mile high with that potato salad but a taste is not going to kill you. I will be the first to tell you that I have some of everything that I love during the holiday festivities and I refuse to feel guilty about it. The thing to remember is that if you have been consistent with your workouts and you have been consistently eating healthy, these small indulgences will not impact your weight goals. If you deprive yourself, you risk overeating. Enjoy the food but don't over do it.

Join a Weight Loss Challenge
Many gyms offer weight loss competitions during the holiday seasons. It's a great way to set fitness goals for yourself and also keep the beast at bay. The beast being those pounds. Even if you only win a t-shirt you've accomplished something. Although, the t-shirt would be more than enough for me. If you're not a member of a gym get with a group of coworkers or friends and set up a weight loss challenge. Everyone can chip in five bucks and the prize can be a gift card purchased with the five dollar buy in fee. Get creative!

Be Realistic
The holiday season is a time to enjoy your family, friends, and the food that goes along with it. Don't set goals for yourself that you know are going to be too difficult to achieve. Losing 20 pounds two weeks before that big Christmas dinner is unlikely and can be stressful. However, maintaining your current weight or shedding 2-5 pounds is very possible. Make conscious food choices. Scan your options before fixing your plate so that you can be a smart eater. Don't forget to get your workouts in...go hard or go home.

Making a holiday fitness and health plan will help you stave away those jingle bell(ies). I encourage everyone to make healthy living a priority and not an after thought.

Peace and Happy Holidays!!

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!!

Where's the Beef...I Mean Turkey??

I know you all remember this commercial!! Beef will always be a favorite for many people but it seems like turkey is a close second for favorite meat. Some restaurants have even taken notice and now offer the turkey burger as a menu option. Ruby Tuesday, for as long as I've been familiar with the restaurant, has always offered a turkey burger option. Arby's, Hardee's, and Red Robin are just a few other restaurants I can think of off the top of my head. 

There are always people who will swear by the beef, I prefer the turkey burger.  However, I do appreciate the taste of a nice juicy beef burger every now and again. But is there really a health benefit of choosing one over the other?? Here are some stats on ground turkey and ground beef based on 4 ounces of extra lean meat.

                                                               Ground Beef                                  Ground Turkey 

                                                                                                                       (Shady Brook Farms)

Calories                                                  140                                                  130

Protein (g)                                              23                                                    27

Total Fat (g)                                           4.5                                                   2

Cholesterol (mg)                                    65                                                   70

Sodium (mg)                                          70                                                   65

If you look at these nutritional facts for both meats, there isn't much difference between the two. Surprising??? If you choose the lean version of either meat you should be good to go. However, ground turkey not labeled "lean" may contain dark meat and skin, which will increase the amount of fat in the serving. Therefore, don't assume that all ground turkey is equally as healthy.

As far as the nutrients found in both meats, each is proven to be a good source of B-complex vitamins. These vitamins assist with the functioning of the nervous system. Ground beef had a slightly higher amount of certain vitamins, such as B-3, which helps produce energy in the body's cells, as well as B-6. B-6 breaks down protein. 

Ground Beef has twice as much zinc as ground turkey and more potassium. It also provides more iron per serving. All those things are great but you can also get these vitamins and minerals from other sources. Therefore, whatever your choice is, as long as it's lean, is all about preference. Ground turkey is a bit on the dry side when compared to beef, so that's something else to consider.

As mentioned earlier, you can find turkey burger options at many restaurants. However, don't get caught in the trap that because it's turkey it has to be healthy. Many of those burgers have calorie and fat counts that are out of this world. Once you add the bread, toppings, etc. any healthy aspect about the burger has gone out the window. Plus, I doubt they are using the leanest ground turkey available. You can order a beef burger with minimal toppings and ask for a wheat bread option, or go sans bread and this will limit your calorie and fat intake. If you don't want to opt out of bread you can have an open face burger. You simply remove the top bun, my husband has done this on many occasions. 

Whatever your choice is, just make sure it's lean. Happy eating!!

What's your preference? Leave it in the comments.

Peace!