FitGeGe

A Guest Post!!

2012-02-08T13:00:00.000-05:00

Hello all!

Recently David Haas - a staff writer for the Mesothelioma Cancer Alliance Blog at Mesothelioma.com - contacted me and asked if he could do a guest post. I was really excited because it made me feel important!

Then I thought again and realized that it was because I like what he's writing about: the link between exercise and disease (specifically cancer); how each affects the other and how we can be in charge of, if not our destinies, at least our health. It also got me thinking. Can you choose whether or not you're diagnosed with cancer? Of course not, but you can choose how you deal with it. You can use exercise as a tool to help overcome (or at least deal with) your issues: physical pain, emotional pain et al. I think the biggest thing exercise can help you do is regain a sense of control - unlike disease, it doesn't control you. YOU control the exercise.

Anyway, here's David's article. And if you want to read more of his posts, check out the Mesothelioma blog or David's personal blog. Enjoy!

Exercise- The Great Tool
When CBS starts calling exercise the “wonder drug” for cancer patients, it is time for anyone undergoing mesothelioma treatment or any other kind of cancer treatment to take notice. There are many methods that people have come up with for getting fit, but one of the big advantages of using exercise during your cancer treatment is that it is something you can work on your own and at your leisure. It is not dependent on getting an appointment with a doctor, and you have many pleasant choices ahead of you. For people who feel nervous about going to the gym or in forcing themselves through routine fitness classes, you’ll find that exercise does not always look like one thing. For example, while some people love the idea of going to a cycling class and getting plenty of encouragement from the teacher and from the other students, you’ll find that there are other people who simply love riding their bike along the streets. You may also find that while you hate going to the gym, you love walking along nature trails. The important thing is to find the right kind of exercise for you. The problem is that many people have been told that exercise is a punishment. With so many people sprouting that old adage, “no pain, no gain,” it is easy to think that exercise is simply something that you have to endure no matter what happens. The truth of the matter is that exercise is simply using your body, and you’ll find that if you try to enter into a kind of exercise with an open mind, it allows you to take advantage of your own inner resources. This is something that can make a profound difference in light of your situation. Think about what kind of exercise you have always been interested in. For example, if you love the idea of being able to use your body to defend yourself, why not look into a grappling martial art like aikido or jujitsu? On the other hand, if you want to become more graceful or to find a type of exercise that gives you better movement and better balance, why not look into some form of dance? This is where things like ballet or zumba can come into play. For people who want something more meditative, you’ll find that you can learn a great deal from yoga regarding how to center yourself and how to be calm even in the midst of undesirable circumstances. Think about how exercise can give you a new way to think about your life and allow it to help you take control. This is something that can make an immense amount of difference to the way that you move forward with your treatment.

Consistency? What's that?

2012-01-31T17:50:00.000-05:00

So, as mentioned before, I have a real problem with consistency.

I didn't realize how bad it was until I logged onto Blogger, and it was a whole new dashboard! What?! Included in this fancy new dashboard was a little summation of all the blogging I've done over the years. Total blog posts in 2011: 1.

Um.

So the reason I logged onto Blogger is because someone actually expressed an interest in being a guest blogger(!). I figure I'd better generate some interest. If you're reading this, please comment, so I know you're out there.

A Workout A Day...

2011-05-04T10:23:00.003-04:00

Hey y'all, how ya been?

My BFF ever sent me this little tidbit from SHAPE magazine's September 2005 issue that I thought was pretty interesting:

a workout a day keeps fat away
Skipping one day of exercise won't trigger weight gain - but skipping two days might. Exercise suppresses fat formation, but only briefly, says David Kump, Ph.D., an obesity researcher at the University of Missouri-Columbia. He allowed rats to exercise daily on running wheels for three weeks, then locked the exercise machines, forcing the animals into inactivity. Within two days, fat cells in the rats' abdomens had gained 25 percent in weight and expanded 19 percent [!] in size. Fat cells begin to store energy within one day after you stop exercising, setting off metabolic changes that lead to weight gain, especially in the abdomen, Kump says. Try to fit in a brisk walk at least, he suggests.

So, in summation: you can skip a day, but once you skip two, you're undoing your hard work. Make time for your workouts - schedule them like you would any other appointment - and you'll be the happier for it. You really will!

Tabata

2010-08-19T09:58:00.012-04:00

I know, I know...I'm gone for three months, then I come back with a post that has a Japanese word for a title. What gives?

Let's just jump straight into the explanation of Tabata, hmm? According to Oxygen Magazine's September 2010 issue, 'Oxygen's Tabata-based cardio plan is the most intense way to burn fat in the time it takes to make a morning cup of coffee.'

Back in 1996, Izumi Tabata, PhD, a resarcher at the National Institute of Fitness and Sort in Tokyo, conducted a study on the effects of ulta-high intensity interval training that was being successfully utilized by Japan's nationa speed skating team. For his study, 10 participants were given a mico-training program in which they alternated 20 seconds of all-out exercise with 10 seconds of rest, repeating the series up to 8 times - that's four minutes, for those who are counting. While most workouts generally improve only your aerobic or anaerobic capacities, Tabata noted that his protocol "may improve both anaerobic and aerobic energy supplying systems significantly". That translates to increased fat loss and improved ability during strength training - a win-win!

The article goes on to explain that:

About half your skeletal muscles are composed of fast-twitch fibers - the ones that respond best to explosive moves like quick reps or sprints. Tabata's short time frame is ideal for working these fibers.
Due to an increase in excess post-exercise oxygen consumption (EPOC), your body will burn calories after our four minutes is through. Interbal training, like super-intese Tabata, can result in up to nine times freater fat reduction than regular (steady-pace) aerobic workouts!
Research shows that quick-paced lower-body training (like that utilized in Tabata) can activate more muscle fibers in your gluteus maximus than slow repetitions.
Tabata training can help build power and endurance. This will allow you to lift more and train longer when you hit the weights at the gym.

THE WORKOUT:

Warm up for 3-5 minutes on light cardio - a walk around your block if you're home, or an easy few minutes on a treadmill, elliptical, or Arc trainer.
Stationary lunge on right for 20 seconds; 10-second rest.
Stationary lunge on left for 20 seconds; 10-second rest.
Squat thrusts (also known by the rather silly name of 'burpees') for 20 seconds; 10-second rest
Repeat squat thrusts; add jump at the end if you're feeling good. Rest for 10 seconds.
Seated ball twist for 20 seconds; 10-second rest.
Repeat ball twist for 20 seconds; 10-second rest.
Jump squat for 20 seconds; 10-second rest.
Repeat jump squat/rest combo.

If you do this right - meaning going ALL OUT for the 20 seconds - by the end of this workout you WILL feel it. When I first read this article I was all, "Twenty seconds on, 10 seconds rest? Gimme a freakin' break." I didn't feel like going outside to run or ride the bike this morning (um, 79 degrees with a heat index of 85 at 7am? No thanks, Florida!) so I thought I'd try this Tabata thing...especially if I could get a fat-burn on in just four minutes! At the end of this, I wanted to barf and immediately recanted my scoffs. I guess they're not kidding when they caution that:

Tabata training is only for those who have been working out for some time and whose bodes have athlete-caliber functioning. If you have or suspect having cardiovascular diseases, pulmonary, problems, high cholesterol, angina, et al, do not do Tabata.

Try it, and let please comment to let me know what you think!

Commanda!

2010-05-26T17:23:00.005-04:00

One of my biggest fitness motivators - ever - has been a gentleman by the name of Tom Stroup, aka Commander Tom, creator of the SWAT workout, and co-Commander of the Orange County (FL) SWAT team.

You guys know I talk about the SWAT workout a lot. I stumbled upon it one Monday evening seven (!) years ago at the Dr. Phillips YMCA here in Orlando. It was the hardest workout I'd ever done, and I only went back because of Tom.

Have you ever met someone that is so happy, and cool, and positive and upbeat that you want to be like them? That's how Tom is. Tom is probably the most inspiring person I've ever met - and honestly, I barely know him. You get the measure of Tom two minutes into a conversation with him. I was always a giver-upper - if something was hard I rarely tackled it. I'd just give up. Tom made me WANT to come back to SWAT class and get good at it, just because of how he encouraged all of us in the class. It was obvs he cared whether we were fit.

You guys are all like, "OMG, girl, simma down on the Tom love!!" Right? Am I right? But he's just one of those people. And guess what? Now you can see for yourself how cool Tom is because he's on a show on NBC. (I know. I KNOW!) He's one of the hosts of School Pride - airing this fall. In Tom's words:

We will travel the country rebuilding public schools. The show will gather teachers, parents, students and volunteers from within the community to rebuild their school.

Check it out, then please watch it when it airs!!

You can also go to his blog to read a little more about the show and see a few more videos. This is also where he posts things like workouts (Um, check out "Today's Workout" from the 5/21/10 post. It would take me days - DAYS - to do this workout).

One more link...(I know, you guys are almost linked out. All two of you who read this blog.) For more information on the SWAT workout, go here. (It's killer. In a good way.)

So, in summation: Tom is cool. Watch his show. Become a fan of his blog. Forward THIS blog post to all your friends, so they can learn more about Tom and his inspiring new show on NBC.

Aerobic and Anaerobic Explained

2010-05-10T17:11:00.002-04:00

From ExpertRating.com:

There are two major types of physical activities – aerobic and anaerobic.

Anaerobic activities may be defined as the activities that are undertaken in the absence of oxygen and cannot be sustained for long periods of time. These activities rely heavily on the fast twitch muscle fibers. Examples of anaerobic activities are weight lifting and sprinting. Such activities cannot be undertaken for long periods of time. They help build lean tissue and improve the body composition. The anaerobic capacity test is a test that measures the ability of the body to undertake exercise of a short duration and of a very high intensity. The Wingate cycle test is commonly used to test anaerobic capacity.

Aerobic fitness or cardiovascular fitness is the ability of the body to perform exercise over an extended period of time in the presence of oxygen. Such activities rely heavily on slow twitch muscle fibers and include activities such as cycling and marathon running. These activities help increase the red blood cells as well as make the heart stronger and more capable of delivering blood to the various organs.

A training program which combines cardiovascular and muscular fitness allows more oxygenated blood to be delivered per beat and increases the amount of myoglobin in the muscles so that they can take up more amounts of oxygen, thereby allowing more work to be done. This is a good argument in favor of cross training.

No Excuses

2010-05-05T14:45:00.003-04:00

What a coincidence! Right after I was given my (2-months-early) birthday present of a trip to Washington DC (from my boyfriend, the cutie you see in the pic on my Facebook badge, there on the right), my Facebook feed showed a blog post by Tosca Reno about 'in-a-pinch' workouts to do while traveling. Check it, then you should become a follower of her blog (and mine, if you're not already!).

Enjoy...and remember: there's no excuse not to be fit. (Um, summer's coming, hello!)

Junk Food: Now Addictive!

2010-04-30T15:52:00.004-04:00

From The Week's April 16, 2010 issue:

Junk food is literally addictive, producing changes in brain chemistry similar to those cocaine causes, says a new study. To explore how overeating affects the brain, scientists at the Scripps Research Institute in Florida monitored electrical activity in the brains of rats given unfettered access to cheesecake, frosting, bacon, and other fatty, high-calorie foods. Not surprisingly, the rats quickly became obese. They ate compulsively and continuously, even ignoring electric shocks applied to their feet in the presence of food. (The shocks deterred two control groups of rats from eating.)

As the food-addicted rats ate, the high-fat, high-sugar, high-salt foods lit up the pleasure centers of their brains just as if they were taking drugs; over time, the rats had to eat more and more fat, sugar, and salt to feel rewarded. "They lose control, " study co-author Paul Kenny tells Discovery News. "This is the hallmark of addiction." When the junk food was removed and health food was offered, Kenny says, the rats were so upset that "they basically starved themselves for two weeks."

The finding doesn't surprise food experts like Dr. Gene-Jack Wang of Brookhaven National Laboratory, who points out that fast-food meals and heavily processed foods are stripped of fiber and nutrition and designed to trigger innate preferences for fat, sugar, and salt. "We make our own food similar to cocaine now."

A little food for thought! (Sorry, couldn't resist.)

(Fat-)Burning Question

2010-04-16T22:24:00.007-04:00

Does anyone else find it funny that, in my last post, I implored people not to quit the gym after February, yet I haven't posted since January? Ummm, hello!

I have SO MUCH to write about, but lately can't seem to make myself sit at the computer long enough to write even one post. That changed the other day when I got my new Oxygen magazine in the mail. Jamie Eason (you've seen her on Bodybuilding.com and in Hydroxycut Max Advanced ads) is a fairly new columnist for them, and I really like how she writes. Anyway, her column in the May 2010 Oxygen is a Q&A, and one of the questions asked of her is this:

I've seen you in the ads for the new Hydroxycut Max Advanced. Do you really take it and do you think there is room for a fat-burner in a fitness-based nutrition plan?

Here is what I consider to be the pertinent part of Jamie's answer:

...That being said, a product like Hydroxycut Max Advanced, or any fat-burner for that matter, is intended to be used as a supplement for an already existing diet and training program. Fat-burners alone will not result in dramatic weight loss.

So, basically, what Jamie Eason is saying is what I've been saying all along: that fat-burners should be used to get that last little bit of fat off, and help you lean out in an extreme manner. Most women aren't meant to be super-lean, and therefore bodybuilders, fitness models and figure/fitness competitors are the ones who most benefit from fat-burners. 'Normal' people who take fat-burners will lose weight, but will most likely put that weight back on once they stop taking the supplements. Consistent clean eating and exercise is the key to lasting fat loss. It's hard work but it's worth it.

More Great Advice

2010-01-06T09:18:00.006-05:00

As my longtime readers know, my friend Jen is a HUGE motivator for me...she was the muse behind this blog, and she always submits awesome questions and comments. In fact, this should probably be HER blog, haaaaaaaaaaa. Anyway, she put in such a good comment on yesterday's post that I wanted to use it as a post today. (Thanks Jen!) Check it:

This year I have decided to relax on the idea of losing weight. I think I have stressed myself out about it the past two years. My goal is to a: not gain any weight that isn't muscle; b: workout consistently; c: eat healthier and not eat out as much; and d: enjoy exercising for the sake of it. I also want to be stronger and be more toned.

I cannot stress how perfectly Jen summarized what EVERYONE'S fitness goals should be. It's great to want to look better in a swimsuit/your wedding dress/ short shorts...whatevs. But I'm telling you: if this is your ONLY motivation, you might attain your goal, but chances are, you'll stop with the fitness once you're past your big event. If you make being fit for health your goal, it just seems to stick better. This has been the case with everyone I know, and is also what everything I've read has to say on the subject.

Getting fit may seem difficult, but everything is easier once you get into shape. It's easier to do things in real life - por ejemplo: I used to struggle to lift a five pound bag of flour with one hand at the grocery store. Now? I swing 25-lb weight plates, one-handed, with reckless abandon. And it feels awesome. You'll be able to play with your kids or go up a flight of stairs without becoming winded; you'll be able to fit into your 'skinny' clothes better; your love life will most likely improve...all these things are good things, and are just ancillary benefits to being fit.

Keep it up...don't stop after February...we all want you on your fitness journey with us!

Happy New Year, Yo

2010-01-05T20:29:00.003-05:00

Check out this great article on CNN.com about how to get fit with a personal trainer in the new year - it's really good!

The Best Two-for-One Ever

2009-12-22T20:04:00.007-05:00

First of all, HEY Y'ALL! I know I've not been posting and per usual, I really have no excuse. I've composed tons of blog posts in my mind - usually while I'm driving - but once I get to my laptop I turn stoopid. I need a little notebook for Christmas, apparently.

Secondly...bit of a cryptic title, yeah? Well, according to Start Walking Now. org, you can add about two hours to the end of your life for every hour of vigorous exercise. You can reverse time!!

Some people might say, "So what? Why would I want to add time to the end of my life?" My response to that is to say, well, if you've been working out, your quality of life should be good, and of course you'll want to stick around if you're feeling good, right? RIGHT?!?!?

So, check out the aforementioned site, especially if you're new to fitness and are just trying it on. I think you'll find the site to be pretty useful.

Merry Christmas...stay healthy!

My 'Indie Run' Playlist

2009-11-04T22:10:00.008-05:00

So, I've got a new friend that gives me LOTS of indie music. I was listening to one of my nine (!) new cds and realized, 'HEY! This would be a great cardio song!' I started a list and came up with 52 minutes' worth of great cardio songs. (Great to me means a fairly moderate beat, as I use it when I run - and I run pretty slowly.)

Here's the list (listed as song - artist):

We Danced Together (Sebastian Remix) - The Rakes
t.h.e.h.i.v.e.s - The Hives
Kids - MGMT
Supermassive Black Hole - Muse
Papillon - Editors
Time is Running Out - Muse
Love Is Noise - The Verve
Be Good (RAC Mix) - Tokyo Police Club
Pop A Cap In Yo Ass (Full Mix) - Ben Watt*
The Chills - Peter, Bjorn and John
Boom Boom Ba - Metisse
Friends - Glint

Enjoy these...I hope they help motivate you!

*I had mistakenly labeled this as being by Tokyo Police Club. Oops, my bad!

Popeye

2009-09-23T09:24:00.004-04:00

So, Andrea, my cuz, has requested a post on forearms. Yes, forearms! (I told you she has very specific requests!)

Training your forearms won’t do much for you, aesthetically, unless you have super-skinny arms or you build muscle quickly/copiously (not too common in females), but what it will do is strengthen your wrists. This is helpful in numerous ways in daily life. Have you ever tried to pick up a pot of boiling spaghetti and couldn’t hold it with one hand because your wrists were too weak? (No? Just me?)

*Note: dry, boring anatomy lesson alert! If you don’t give a rat’s ass about what muscles are in your forearms, skip to the next paragraph.

Anyway, the muscles that comprise the forearms are three tiny ones: the pronator teres (while your palm faces up, this muscle runs from the inside of your elbow diagonally to almost the outside of your arm), the brachialis (again with palm up, this is a tiny muscle on the outside of your elbow that flexes your arm), and the brachioradialis (with your palm down this time – this is the long muscle on the inside of your arm that extends from your elbow to your wrist); the brachioradialis is the most visible muscle in the arm, in my opinion.

Okay, anatomy lesson over! Now let’s get to the exercises. As you can imagine, there aren’t too many. First, the ones we can do without weights. (These are also what you can use to warm up/stretch.) Note that in each of these, you start with your wrists neutral – i.e. straight.

Wrist rotation: extend your arms in front of you, palms down, hands loosely fisted. Rotate your fists in full circles clockwise and counter-clockwise. Do five rotations for each way.
Wrist flexion: extend your arms in front of you, palms up, hands loosely fisted. In a small movement, curl your wrists up. (Keyword: small. Most people have little- to no range of motion on this half of the stretch.) Now try to extend your fists toward the floor. Do five of each movement.
Extended-finger wrist flexion: Extend your right arm, palm up and open. With your left hand, pull your extended fingers toward the floor. Hold for 10 seconds; now do the left hand.
Do all of these slowly and with a purpose - don’t just rush through them for the sake of busting out your five each. If you feel any twinges of nerve pain, stop immediately and redo the exercise, going a little less far into the move until you’re more advanced.

Now for weighted exercises!

Palm-down dumbbell wrist curl over a bench: With light weights in each hand, kneel in front of a weight bench so that your forearms are resting on it, with your wrists just past the edge, and your palms facing down. Lower the dumbbells as far as possible; repeat 5 times. Now, do it while curling the dumbbells as high as possible; repeat 5 times on this move as well.
Palm-up dumbbell wrist curl over a bench: Same as before, but this time your palms are facing up.

There’s no need to do these very often – maybe once a week until you notice a difference, and by then, just lifting weights will maintain what you’ve built up.

Work Ya Hip (Flexors)

2009-09-12T08:40:00.008-04:00

So. Lots of things going on here in FitGeGe land, one of them being a Big, Long-Ass Road Trip (otherwise known as The BLART). Of my seven readers, most or all of you are also Facebook friends, so you've no doubt seen the pics of our adventures ('our' being my younger sister and me. My sis moved down to the F-L-A, y'all! Eight and a half years of no one visiting here, then my sis moves here!). Anyway, we drove her Trailblazer here from Nebraska, with a stop in Louisville, Kentucky, to see what we thought was long-lost family. (Newsflash: Louisville is freaking awesome - who'da thought? - and said family was even more awesome-r. Cheers all around!)

One of said family, my cousin Andrea - a one-time playmate when we were children - has had some knee problems and gained some weight due to steroid treatment for said knee probs. (She's actually the subject of the meniscus-tear post.)

Andrea has also enlisted my help with general weight loss/toning. After her knee problem, her biggest concern was hip flexors (which I thought was funny because it was SO SPECIFIC...none of this, "oh...I just want to...lose weight!"...no, she was all, "I need help with my hip flexors!" It just cracked me up with how specific it was). Okay, anyway, I had hoped to show her some flexor exercises when I was there but time got away from us, so the following is the best I can do. (For the record: anything that lifts your legs will work your flexors. The action of lifting your leg provides resistance using your own body weight and it really defines and strengthens those flexors.)

Standing leg raises (front)

Stand sideways next to the back of a sturdy chair, using it for support and balance
Lift your outside foot slightly, with your leg straight in front of you
Now, lift your straight leg to hip height (or as high as you can lift it)
Do five on each side.

For a variation on this, you can start with your knee bent (so your leg's at a 90-degree angle) and try it that way - it's easier. If you start with a bent leg, try to progress to where your leg is straight, and you're able to bring it to hip height, doing 25 per leg with only the last few being difficult.

Standing leg raises (lateral)

Do the same as above, except stand facing the back of the chair
Lift your straight leg to the side, working up to lifting to hip height 25 times/leg.

The bent-leg variation will work with this, but it will be hard to do because the chair is there; I personally feel like this one doesn't need the variation.

Tips for these two exies:

Keep your stationary leg slightly bent so as not to put stress on your knee
Keep your body straight - your only fulcrum should be your hip in these movements.

Boxers. I think this is the best hip flexor exercise there is, because it will also get your heart rate up. So, by doing this exercise, you'll strengthen your hip flexors and your obliques as well as get some cardio conditioning in. Here's how to do them:

Stand with your feet shoulder-width apart, fists in front of your face (hence the name "boxer")
Move into a squat position (remember to keep your butt out, shoulders up, and make sure your knees do not extend past your toes!)
Stand back up and bring your left knee to your right elbow, twisting your torso as you do
Repeat, using your right knee to your left elbow this time.

Start off by doing 5 or so on each leg and progress to 25 each leg. As you practice this, you'll get better at making it a little more fluid and natural.

So as not to inundate you with exies, this is all I'll post for now. Try doing these in succession, in this order, for 3 sets. Do each exercise the same number of times, whether it's 5 or 25. Start doing them once a week, then the next week, try twice a week, then the third week, do them 3 times a week. Make sure you control the movement on the way up and on the way down - do it with purpose. You'll waste a whole bunch of time if you just use momentum to swing your legs around.

Questions? Put them in the comments! :)

Meniscus Tears

2009-09-08T10:55:00.002-04:00

So, ya screwed up your knee - or, more specifically, you tore your meniscus. 'WTF is a meniscus?' is what you're thinking, right? Here's the short answer:

According to Yahoo Health, the meniscus (plural: mensici) is a moon-shaped piece of tissue (actually a fibrocartilage) in the knee, between the ends of the upper leg bone and lower leg bone. There are two pieces: the medial and lateral. An injury occurs when the meniscus or menisci tear.

I was asked what I would do to rehab this injury, weights/exercise-wise, and thought of a few things, but having never had such an injury, I wasn't sure if those would be right or work. (Turns out the exies I recommended were right, yay!)

So, for more information on menisci tears and a list of exercises to help rehab such an injury, go here.

If you have questions or suggestions regarding this post, put them in the comments and I'll address them! :)

*Note that FitGeGe and all associates/affiliates assume no liability regarding injuries occuring from use of advice in this post.

Gud Fud

2009-08-17T15:06:00.011-04:00

Here on FitGeGe, (as in most areas of my life) I tend to over-commit and under-perform. (Shut up, I'm working on it.)

Anyway, I often promise to post recipes and food ideas and stuff on here and seldom do it. Now that I'm funemployed, however, I have no reason not to, right?

So here are two recent discoveries that I LOVE.

The first one is Chobani, a greek yogurt. 'Greek yogurt', as used here, refers to a strained yogurt that is higher in protein and lower in calories and lactose than regular yogurt. (This is also sometimes known as yogurt cheese.) You can strain some plain, regular yogurt yourself and use it for things like dip, whipped cream, cake frosting, and chocolate mousse. OR, you can buy it at the store, and for flavored ones, Chobani seems to be good, nutritionally. One of the little tubs pictured has 140 calories, 14 grams of protein and no trans- or saturated fat and, best of all: no HFCS (high-fructose corn syrup)!

My second delishus time-saving recommendation is the Morningstar Farms Chipotle Black Bean Veggie Burger. Long title..but...OMG...so good. I can't really explain what the taste like...just like something really good in the Mexican food genre. SO GOOD. They do have a lot of sodium, but, if you eat them occasionally, they're so good and fairly healthy. I like to make one and break it up on top of a lettuce/tomato/avocado salad...if you take 2 tablespoons of the aforementioned yogurt cheese and make an aioli with the juice of a lime, and add black pepper, cumin and chili powder, you'll have a delish (and pretty healthy) meal.

There you go...now, let me know your healthy snack or shortcut ideas!

Gold

2009-08-05T22:27:00.009-04:00

The sun is setting

As I run

It limns the grass

Turning it green-gold

The silica in the asphalt

becomes

a river of light

The rays illuminate me

Making me a column of gold

I flow over the light

I become the light

The sun is setting

On my run

Running, I Dooze It

2009-07-16T19:37:00.002-04:00

So, I've been running, y'all. Running!

I know, you're all like, 'WTF, haven't you always been running? This is news?' Right? Am I right?!?

Well, kind of. See, I've had a few issues. First off, I moved, and my old place had a great little running track right near it. New place? Not so much. Couple that with a few miscellaneous issues...and...well, I hadn't really run since Christmas, okay? Jeez.

But I have been storing fat, like a little squirrel getting ready for winter, and that fat likes to hang around on my ass and my upper thighs. Ugh. Finally I just decided I had to stop being lazy and run. I ran 2 miles on Sunday, then 2 on Monday. I took a break Tues and Weds and did other things, and just got back from running 2 miles tonight.

I don't know HOW I forgot that running makes your legs A - sore and B - RIPPED. After running Sunday, my thighs and calves were as sore as if I'd been lifting weights. So, after running on Monday, I made sure to stretch. I was in front of a mirror and while I was stretching, I couldn't stop staring at my quads. They were so cut and defined.

I also feel super-trim...and that's the best part.

Mah Abs

2009-07-15T19:58:00.000-04:00

Okay, so. I got the best compliment the other night. We went out for my birthday (to Waitiki, who has the best Mojitos, woot!) and my friend Bill was there. Bill had to leave early to meet some friends whom I have never met. He told them he was going out for a bit first to his friend Gena's birthday party. They said, "Gena? Is that the one with the abs?" Apparently they'd seen my abs pic on Facebook.

Hells yeah, mofo!!

Another View

2009-07-05T21:13:00.003-04:00

So, I get a lot of questions about eating - specifically, what you should eat before you work out and how long before you work out you should eat it.

I found this article today and it answers these questions really, really well. Enjoy!

Manpris*

2009-07-02T09:46:00.001-04:00

*Manpris: capri pants men wear. Ew.

So the Dr. Phillips YMCA has a class called Cardio Dance (Hip Hop), taught by Lindsay, Monday nights at 6:30. First off? Lindsay is a whiiiiiiiiiiite girl. Blonde hair, green eyes, etc. I think I heard that she's also from Canada. (And, come on, what's whiter than a blonde girl from Canada?)

When I first heard she was doing the class I was interested to see it but as it conflicts with SWAT (which is Mondays at 6) I've never been to it. However, when SWAT gets out at 7, Cardio Dance is still in full swing.

And. O.M.G. Lindsay can dance. DANCE! She's so funny because she gets all ghetto-ed out. Like, she'll have a bandanna in her back pocket that just hangs down, or she'll wear chains on her pants, and she always has a baseball/trucker hat on - she takes her outfits seriously! I want to take the class but it's packed and I know I will look like a tard until I get those moves down. But I totally aspire to dance like she does.

Another reason I stop to look these days is because I have to look at what The Gay Guy is wearing. He's always in there, dancing badly, near the front. His getups are always interesting and are never without the dreaded manpris, but last Monday was the best yet: a 3/4 sleeve, boatneck, striped top in 80's neon pink, turquoise and black; black manpris; those high-top boxer shoes in black and pink; BIG round wire-rim sunglasses, and some sort of baseball-looking hat, stuck quasi-sideways on his ol' head.

I finally figured out what he looked like: the love child of Marcel Marceau and an 80's version of Bootsy Collins. His dancing is also exactly what you'd expect. (In a word: HILARIOUS.)

This Guy

2009-06-24T22:47:00.003-04:00

I totally admire him. Would that I could do such a thing!

The Problem With Protein

2009-06-23T20:45:00.009-04:00

So, Jen, my buddy, my pal, and the girl that asks me for the most advice, had this query recently on Facebook:

Do you drink protein shakes and if so, do you mix the powder with milk or water? Lately I seem to have developed an intolerance and I am wondering if it is too much dairy (due to the powder being the whey kind). I just wondered if it tasted as good with water and if you thought that would help prevent issues.

Well, I DEFINITELY drink protein shakes! Unless I'm feeling like I can afford the calories, I mix it with water - whether it's in a shake, like made with fruit and stuff in a blender - or it's just in a shaker cup for when I need a booster before a workout.

If you just use a shaker cup, it's not as creamy when you make it with water. (I liken it to the dif between chocolate milk and a yoohoo.) If you make it in a blender, to me it seems just as good whether you use water or milk.

I have heard that we can develop lactose-intolerance as we get older, so it may be that that's exactly what you're doing - helping that intolerance along. Maybe it's time to give soy protein a shot?

Cutie Patootie!

2009-06-18T22:26:00.005-04:00

So, one of the three gyms I belong to is a small, rather intimate little place called the Florida Fitness Center. FFC is great because it's right next door to my work, the owner knows the name of everyone that walks in the door, and it kind of feels like a little family.

Anyway, there's a trainer there who always brings her little boy in and he just does his own thing while his mom trains clients. His name is Shawn and HE IS SO CUTE! I guess Shawn was bored tonight because he decided to hang with me while I trained Manny. Shawn gave us tips and then proceeded to do everything we were doing - including some seriously hard ab-ripping stuff. He could totally hang! And he's SIX YEARS OLD.

His mom said that when Shawn stays with his dad (who doesn't exercise at all), Shawn does sit-ups in bed before he gets up.

I generally do not like kids, but I wanted to put this little guy in my backpack and take him home. He was really, really cute. I'm sure he'll grow up to be a great trainer!

If that doesn't just warm your heart, then you're a mean one, Mr. Grinch!

This Sucks!

2009-06-17T11:31:00.002-04:00

I saw this and was like, "HELLS YEAH, MOFO, I COULD TOTALLY DO THIS!"

Then I saw that it's only open for peeps 18 - 24 years old.

WTF?

Crunch(ed For Time)

2009-06-09T21:59:00.005-04:00

So, my friend Eileen (a fabulous mommyblogger as well as the Orlando Working Moms Examiner) asked me for advice on an article she was trying to write about working out at work. My recommendation was to do a hard, 15-minute workout. By increasing the intensity, you can decrease the duration, thereby making an intense 15-minute workout just as effective as a moderate 30-minute one.

I suggested this regimen:

Do two minutes of jumping jacks
Do three minutes of squats
Do two minutes of mountain climbers
Do three minutes of alternating lunges
Do two minutes of side-to-side leaps
Do three minutes of pushups
Stretch

When you add in the stretch, you bring the total to 20 minutes, et voila, you're fini!

Oh...you want to know HOW to do those? Check it:

*Jumping jacks, squats, alt lunges, pushups - pretty standard.

*Mountain climbers - get into a pushup (on your toes!) position. Now, basically run in place but keep your upper half stationary, and keep your butt down. For added intensity, don't let your front foot touch the floor. (Here's a great YouTube video on the mountain climber with a variation.)

*Side-to-side leaps - starting on the left foot, hop over to your right foot, barely letting your left foot touch the floor, and alternate. Keep your knees slightly bent during this exercise. You'll know you're doing it right when the upper outside of your thighs are burning.

So...if you try this little workout, let me know what you think! And as always, post questions in the comments section. :o)

Choose To Be Fit

2009-05-30T12:32:00.004-04:00

Okay, so. I have this friend, Shannon, who often asks me good questions about fitness and stuff. Apparently she's been doing P90X with her husband, who at one time also was a rep for a company called Isagenix (which apparently is 'nutrition cleansing'...dunno...). Shannon recently posted, as her Facebook status, something about 'can you believe I've done workouts for AN HOUR A DAY FOR SIX DAYS IN A ROW?' I was all, "Good JOB! I hope you're changing your eating, too, so the workouts aren't going to waste" and Shannon said something like "yeah...baby steps though!" Then this...woman...posts and says - and I quote: 'What's the point killing yourself exercising if you can't at least enjoy some good food in return, right? I'm sure that's why I don't lose weight, but come on, don't take away everything that makes life worth living :)'

While I wanted to respond and say something like, "You can choose to be fit or you can choose to be fat. I'm pretty sure I know which one you are." I didn't because...well, that's super-bitchy. I think her comment was stupid but, really? I'm actually sorry for her because clearly she's not happy with herself.

Peeps? Food is FUEL. I understand that we spend so much time planning, preparing, and consuming food (ESPECIALLY if you're doing it for others and not just yourself like I do) that of course you want to enjoy it and have some variety.
I responded with 'It's true about baby steps for sure. It's all in what you want to do/be. Some people like food, some people like to look/be fit. It's all your choice - and that's the great thing about life: you get to choose. Good job, Yannon (we used to be roommates and our landlord was Hispanic and he would call me "Yena" so we started calling Shannon "Yannon". It was funny at the time). :) Love you as well!"

Anyway, of course I love eating natural, healthy food. There's almost nothing better than eating a good, natural, healthy meal. (Okay, there are lots of things better...but foodwise, nothing's better.) I don't eschew bread or pasta or even chocolate or sugar or butter. I just try to use the most natural version of those things, and use less. (We don't need as much food as we eat. I guess we haven't caught up with evolution yet.)

You can still eat good, tasty, satisfying food. In fact, the most recent issue of Clean Eating magazine has some recipes I CAN'T WAIT to try!! If anyone reading this tries the mag (available at Barnes and Noble and Whole Foods, as well as your grocery store, most likely) let me know what you think.

38.5

2009-04-22T10:21:00.003-04:00

So! I ran the Corporate 5k last Thursday...nearly a year after my first 5k - the event that turned me into a runner.

I had organized a team for my company, but out of 24 people, only 5 signed...including me. We also had three extra people - 2 spouses and then my friend Nicole.

I haven't seen Nicole since I left Lane (a.k.a. HELL) in September. It was really good to see her and hang out with her. We ran together and it was GREAT.

I didn't beat my time from my first 5k, but I was close - 38.5min to 37.

I plan on running the Oviedo 5k at the end of May and hope to beat my 37. In fact, I'd like to post a 34 minute time. Heh...we'll see.

Did You Know

2009-03-17T14:24:00.006-04:00

..that March is National Nutrition Awareness Month? Check out this site for nutrition quizzes and more information!

Work Those Thighs v2.0

2009-03-05T09:07:00.002-05:00

A little clarification on my previous post: you actually hop from foot to foot. So if you start on the left side of your vertical reference point, you hop to the right side on the right foot, then back to the left on your left foot, etc.

I want to know what you cats think of this exie...I LOVE it because it really does lean out your thighs, but it's hard. Don't give up...picture yourself in that skirt, or how you want your thighs to look after your baby is born, or how you want to have a cute bikini bottom for the summer and how you don't want your thighs to look like sausages poking out of the legs of said bikini bottom. Whatever will keep you working through the burn? Then picture it. It helps!

Work Those Thighs!

2009-03-04T14:54:00.004-05:00

Jen, who happens to be my main question-asker, came to me with a question the other day. Here's what she said:

I need some workout help (again!). So I was trying on clothes last night to determine what was staying and what is going to goodwill. I have a skirt I bought last year that I really like but it doesn't fit in my thigh area. So I am determined to fix my thighs and keep the skirt. :) I swim MWF and yoga TTH (at home). I think I will hit the gym on Tu Tr also and hit the treadmill for 15-20 minutes to warm up then do some weights. Is this a good idea? I don't think the swimming will target the area specifically even though the calorie burn will help. The problem is my top, outer thigh. Which machines/exercises will help this area? I swear all the fat in my lower body is accumulating in this one spot. :(

Bless Jen for not asking how to target fat in that area - there's no way to target your fat loss. Only all-over fat loss will work.

As for exercises, the best one I can think of is what Commander Tom calls Side to Side Leaps. Here's what you do:

Put a stick or some sort of vertical reference point on the floor;
Put on some kickin' music with a fairly fast beat (you'll have to experiment with tempos);
Start on either side of the stick, and step/hop over it in the opposite direction;
Don't let your other foot touch (i.e., if you start to the left of the stick, hop over it with your right foot and don't let your left foot touch on the right side);
Continue back to the other side;
Do this for one minute;
Take a 30-second rest;
Repeat 3x.

You should feel the upper outside of your thighs buuuuuuurning in the middle of the first set. Once you get better at them or feel like you want a challenge, start from a lower point - don't start with your legs straight; start with a 45 degree bend. This will KILL your thighs.

That is the absolute best exercise, in my opinion, for targeting the upper, outer thigh.

Now go kick some ass!!!

Where To Start

2009-02-10T21:57:00.005-05:00

I got the best email on Facebook from my sis-in-law today. Here's part of what it said:

'So I keep reading all your thoughts about "clean eating" and working out and I am a little envious. I really would like to get started eating right and working out I just don't know where to even start. You have inspired me!!!! If you could give me ideas of where to start would be fantastic :) I want to raise my kids to eat healthy and start them off right. It is my job as a parent to provide them with healthy eating habits. So if you could help it would be much appreciated!!! I look forward to hearing back from you.'

Isn't she just the cutest? And what a great blog topic! Here are my five things you can do to begin Eating Clean (check out another post I wrote about this a while back):

Get a tan - Switch from white to brown on white bread, white sugar, white rice and white pasta. Change these all to brown and you'll find that they're more filling. Because the bread, rice and pasta are so much more nutritionally rich, you'll feel full longer (mostly because of the fiber content).

Dump the cans - Start using fresh (or frozen, if you must) vegetables and fruit. Canned fruit has a TON of added sugar (even the low-sugar varieties - they just have less than the full-sugar ones) and vegetables have a lot of added salt. Plus, they've had the vitamins and fiber processed right out of them. Finally, look at the ingredients on a can of canned peas - you may be really surprised at what they put in there.

Go au naturel - Replace 'fakes' with the real deal - i.e powdered coffee creamer with milk or even half and half (I have a think for dark, rich coffee with half and half....sooooo gooooooood...) and margarine with real butter. It's less processed (margarine is vegetable oil - a form of petroleum, for crying out loud) and both the items I mentioned have calcium. Powdered creamer and margarine have calories but no nutritional benefit.

Eat breakfast, dammit! - This is a tough one. Most people are running around like crazy in the mornings and don't have time for breakfast. However, if you make time, it really does seem to make your day so much more productive.

Plan, people - Eat 5-6 small meals a day. Imagine your metabolism is a wood-burning stove and your food for the day is a pile of wood. If you ate all your food in 2 or 3 sittings, your stove would flare up and burn really hot for a little bit, then cool way off until the next day. However, if you space your meals out evenly, your metabolism stays at a steady pace throughout the day - so your oven's always hot, baby!

So, there you have it. I always try not to make promises on here because I often fail to deliver, but I'm going to try REALLY hard to blog tomorrow on great sources of browns - sugar, pasta, bread and rice - that are better than their white counterparts. Stay tuned...

Two Times!

2009-02-09T20:53:00.004-05:00

Okay, I have to brag - I did TWO SWAT workouts today! I burned more extra calories today than all last week. I worked out two hours and burned 983 calories.

I was so tired I thought I'd have to sleep in my car because I didn't know how I'd get out of it, but, I! DID! IT!

I, theoretically, blasted a third of a pound of fat (you have to create a calorie deficit of 3200 calories to burn one pound of fat).

(I had to do it, I ate ice cream for dinner Sunday night.) (Shut up.)

Slacka!

2009-02-07T19:42:00.008-05:00

So, my friend Megan recently (okay, not 'recently'...more like 2 whole damn weeks ago) sent me a question about fat-loss burners, and I was all jazzed that she'd sent me a blog topic, and I was like, "oh, yeah, I'll post about that tonight! If not tonight, then definitely this week!"

I suck.

Anyway, here's what Megan sent me:

'I'm now finally ready to start thinking about getting back into shape, 6 months after my daughter was born. Based on your recommendation, I got a copy of Oxygen and really enjoyed reading it.However, it was FILLED with ads for quick weight-loss supplements. And I have to be honest .... I've been tempted. I keep thinking about how the beginning of a healthy eating / exercise plan is so difficult to stick to, and that it would be so much easier if I could just skip ahead to where I've lost the first 5-10 pounds and can see the difference, which would keep me motivated to stay on track. And it makes me wonder, if I used one of those supplements in the short term, just to "jump start" my program, would it really be so bad?I know you're not a medical professional .... but I was just wondering if you've ever taken one of those, or been tempted by them, or known someone who has. What's your thoughts on using them? Or using them in the short-term, versus expecting them to do all the work for you?'

This is such a great question! I have never used any fat-burning supplements, but I have been VERY tempted. One reason I never have is because I rarely take any meds for anything so I'm afraid it would make me all jumpy or nauseous. The other reason is that I have what I consider to be an irrational fear that my body will like the stuff too much and I won't be able to lose fat without them, or that I'll become addicted to how quickly they might help me lose fat. So I figure I just won't ever try them.

I came across this very topic in the 'Ask The Doc' column of Clean Eating magazine's Spring 2008 issue. Someone wrote in and asked Dr. John Berardi this question:

'I've been reading a lot about fat-burning supplements and am wondering which ones are really safe and effective.'

Here's his answer:

'When trying to lose fat, always begin with a clean diet and a well-designed exercise program.
You see, all fat burners typically work the same way. They kick-start the release of stored body fat from your fat cells. And while this is a good start, it's not enough to help you get leaner long term. Remember, even though that fat's been released, it has to be burned
or else it'll end up right back where it came from. So you need to stimulate fat release and then burn that fat through exercise. The only time I recommend fat burners is if you're trying to trim down before a contest - if you compete. If you don't compete, eating a clean diet and incorporating regular exercise should be enough. If you're taking fat burners how will you ever know if your diet and clean eating are doing the trick? And what happens when you go off the fat burners?
If you do decide to take them for a short period of time, I recommend a combination product containing green tea extract (EGCG; 350 milligrams taken twice per day) and CLA (2000 milligrams taken twice per day). Both are 100 percent natural (EGCG is present in green tea
and CLA is present in all beef and dairy foods) with the highest safety profiles among fat burners on the market.'

See that? I'm practically a doctor. I need a raise!

Save Yourself

2009-01-19T11:24:00.006-05:00

This is why I try to eat healthy (or 'clean') and why I want the person I spend my life with to do the same. I don't want this to be me and my family if I can help it.

(I am in no way implying that the subject of the post in the link was eating badly at any time in his life...I'm just saying that his situation is one possible consequence of non-clean eating.)

Such Great Haights

2009-01-06T08:31:00.008-05:00

So, Jen, being the fabu friend that she is, got me a Title Nine gift certificate for my bday (see this post) and I finally decided what I wanted in October. (My birthday is in July.) I opted for the Haight henley:

I took a gamble and got it in small because the medium was on back order until mid November. When I got the small, it fit perfectly, which meant it would eventually be too small in the sleeves - you know, after washing it and stuff (even if I hang-dry it). So, I returned it December 4th for a medium one.

I finally called to check the status last night and they said they were completely out of the Haight, in any size/color. They never got my shirt in the mail so they just sent me a credit! I said, "I insured this; are you sure you don't want me to track it first?" The CSR said, "No, I can give you a gift card or a credit back on your Visa."

I took the gift card because I heard a rumor that R and I are going on a cruise in the near future and of course I'll need new clothes for that adventure! ;)

Absence Makes The Heart Grow Fonder...?

2008-11-04T08:33:00.005-05:00

Here's what's new with me: I've gained fat since starting my new job.

That's about it.

I keep missing classes (see this post) and am often too mentally tired (read: lazy) to go on my own. Also, we get a lot of dinners and lunches out and that always adds pounds.

I'm about to do the 'Hardcore Eating for Hardcore Effects' from The Eat-Clean Diet Book, gah.

I'll expound more upon this subject when I'm able (look for that post in early 2009!) and let you know what happens.

Protein Recipes

2008-10-14T11:54:00.009-04:00

For some reason this stupid thing is double-spacing half the post and I don't know how to make it stop. (Make it stop, make it stop!!) So, my apologies for the half-assed looking post.

Okay, so Jen was here visiting and, many months after her original request for protein powder, she finally got some protein powder 'samples' from me. Me being me, I didn't even think to write down any recipes...she was lucky to get a verbal 'nutrition info' thingie from me!

Anyway, here are some recipes from Oxygen, and one I made up all by myself (go me!).

I was down to the crumbs on both my Summer Berry and Cocoa Beach Kashi Granola cereals and didn't want to waste them, so I decided to try an idea I had in my head...and it turned out really well. (This is obviously the one I made up):

The name of this recipe is WTF Should I Name This?

*1/2 C Kashi Granola

*1 scoop of vanilla protein powder

*1 C hot (almost boiling) water

Mix everything together and let sit for five minutes. This makes a really yummy hot cereal!

Okay, so this one's not overly protein-ish but it's SUPER good (from Oxygen Magazine's Dec 2008 issue):

Pumpkin Pie Oatmeal

*1C water

*1/2C canned pumpkin

*1/2C old-fashioned oatmeal

*1TBSP cinnamon

*1TSP pumpkin pie seasoning

*2TSP sweetener (the recipe called for Stevia; I just used evaporated cane juice)

In a small pot, bring water to boil.
Stir in pumpkin and remove from heat; turn heat to low.
Stir in oats and put pot back on burner, gradually increasing heat to medium low - reduce heat if it begins to bubble or splatter.
Cook for 7 minutes until oats are cooked and fluffy.
Stir in cinnamon, pumpkin pie seasoning and sweetener.

This next one is also from Oxygen, but I modified the recipe a bit. It's supposed to be for protein pancakes but whenever I would try to flip the pancakes, they'd break apart. So I started scrambling this, like eggs.

Protein Scramble:

*1/2C oatmeal

*1 whole egg

*3 egg whites

*1 Scoop of protein powder

*1/2TSP baking powder

*1TSP Flax seed

*Sprinkle of cinnamon

Combine all ingredients in a bowl and mix well.

Pour into skillet and cook like scrambled eggs.

Optional topping:

*1/2 to 1 Cup fresh berries (any kind)

*Sprinkle of sweetener (I use turbinado sugar)

Combine in a small, microwave-safe bowl and microwave until the berries reduce - about 1.5 minutes. Remove, stir, and pour on top of scramble. YUMMY!

New Job, New GeGe?

2008-09-10T08:15:00.002-04:00

Okay, so...I got a new job, yay! The reason I even mention it in this forum is because it's a salaried position (my first!) and they were very adamant about the fact that it's rare that anyone gets out of the office by 5 o'clock.

As my regular reader(s?) know, I usually don't do weights unless I do them in a class. When I'm on my own, once it starts to hurt, I'm like, "well, this hurts, now I'll stop!" I just don't seem to get the same workout I do when I'm in a class.

Anyway, my Tues and Thurs hardcore weightlifting class starts at 5. (You see the disparity?) I seriously considered not taking this new job because I thought I might lose all the benefits of my hard work - all because I wouldn't be able to go to my classes.

I read Oxygen magazine (you guys know it's my fitness bible) and they always have these workouts in them. I always take out the workouts and put them in my workout binder and then NEVER use them. In the October issue, they had this great split workout I decided to try before I went to my brother's wedding in Washington state 2 weeks ago. I hadn't been able to go to a weight class for a few weeks because of my part-time job, and so I decided to try the upper body part of the split before I went. I had a strapless dress and I had to look good in it!

Let me tell you...that workout wasn't even hard, but I was sore for A WEEK - I'm not even kidding. I tried the lower body part of the split this past Sunday and I'm not as sore (which just means I need to use heavier weights) but I think I found the solution to missing Bob's Tues/Thurs PowerCuts class.

I think this might even propel me over my plateau! ;o)

Doing Slightly Better

2008-09-08T12:39:00.003-04:00

Okay, here are my stats for last week:

I worked out 3 times for a duration of 2 hours and 24 minutes and burned 919 calories. So, on average, that's about 306 cals per 48-minute workout. I can live with those numbers.

However, BIG CHANGES are a-comin' in GeGe land...stay tuned!

Consistency, Thy Name Is...Not GeGe

2008-09-04T09:44:00.003-04:00

So, I was reading my last post and in it I was all excited because I'd burned so many calories and done so well, yadda yadda yadda.

Yeah...not so much this past week! I only worked out 3 times - SWAT on Monday, a run on Tuesday, and a little run on Thursday (for which I forgot to strap on the monitor, therefore it didn't wasn't even noted).

Now...in my defense: I was out of town, and the area of the hotel in which we were staying was decidedly NOT conducive to running. There was a little workout room in the hotel, but...I was lazy, okay?!?!?

Meh. I hate that I'm so inconsistent! Oh well. I'm just happy to be back to where I can get into my routine again!!

Well, That's Better!

2008-08-18T16:39:00.003-04:00

WOOT! MUCH better stats this week:

*Worked out 5 (FIVE, COUNT 'EM - FIVE!) times;
*Worked out for a duration of 3 hours and 39 minutes,
and
*Burned 1391 calories!

Yay.

Week...? Stats

2008-08-13T10:59:00.002-04:00

Okay, so my watch says that it's week 4, but I began using my heart rate monitor 6 weeks ago...so I dunno what week it is, but I *do* know my stats SUCK. And my ass is showing it.

I only worked out 2:22:17 and burned 1000 calories. Fark!

Week 4

2008-08-04T08:06:00.004-04:00

Here are week 4's stats: I only worked out 2 hours and 46 minutes but I burned 1339 calories!! So, I burned an average of about 484 calories per workout, which is awesome!

Let's see...what did I do...? Monday night was SWAT, and that was about 412 cals, then Thursday night I tried to go to Power Cuts, but Bob wasn't there, so I ran on the Arc trainer for 20 min instead, which was about 200 cals.

Then on Sunday, I went to an hour-long kickboxing class (505 cals) and then went running for 25 min with my new boy and that was 222 cals.

Damn, I feel good.

Title Nine

2008-08-02T07:45:00.003-04:00

JEN has always - always - been the best gift-giver ever, and she freakin' outdid herself for my birthday this year with a gift certificate to Title Nine.

When I realized what the Title Nine envelope was, I screamed! I was so excited!!

You may remember that I blogged about Title Nine back in September of 2007 as part of a cute fitness clothes blog (check it out here if you want to read it again) and Jen said that's where she got the idea!

You see why she's a great gift-giver - she pays attention. Thanks again, luv!!! :o)

Last Week's Stats

2008-07-16T14:12:00.004-04:00

So today I went for a run and then lifted a little (worked out for 34 minutes, 25 of which was running, and burned 261 cals, woot!) and then after I was done I realized there was a little envelope icon on my new heart rate monitor. So I hit the button by it, and it gave me last week's stats! Here they are:

*4 workouts
*Worked out for 3 hours, 33 minutes, and 13 seconds,
and
*Burned 1460 calories!!

Okay, so we're headed to Omaha today so I can spend the evening and tomorrow with my aunt and uncle; then I leave tomorrow evening.

I won't be blogging much in the near future as I have no computer access again. :o(

The Results Are In!

2008-07-10T12:28:00.003-04:00

So. I went running yesterday with the new heart rate monitor. I ran exactly 2 miles, it took 20 minutes, and I burned 191 calories. Pretty good, although it's almost the exact same stats as when I run on an Arc Trainer. I thought real running (on a gravel road, no less) would burn more calories, but I'm happy about the results.

I went for about 3 miles today (I think; my mom and I will have to drive/ measure it) and then did a bunch of muscle exercises; I burned almost 400 cals - the same as doing the SWAT workout on Monday night.

This is great but I think doing all this is just going to keep me where I'm at - already I've crashed on my diet...but since I'm on vacation, as long as I maintain, I'm happy.

Mah Birfday!

2008-07-09T00:52:00.002-04:00

Okay everyone, it's mah birfday! Yes, I'm 34 now (OMFG).

I just have to mention how cool two of my very good friends are. Nicole and Karam got me this for my birthday. They are awesome friends because they both - but Nicole especially - know how important fitness is to me. I've also really envied Nicole's heart rate monitor for a while.

So. Tomorrow I plan to run and see just how many calories I burn. Go ME!

I Guess It's Official!

2008-07-08T23:00:00.001-04:00

I really am a runner! Today I flew from Orlando to Omaha, Nebraska, and had a connection in Atlanta. When I was waiting to deplane, I was standing there holding my backpack, and a man standing by me said, 'Are you a runner?'

I smiled and said, 'Yes I am'.

The National President's Challenge

2008-06-20T09:03:00.004-04:00

So, a good friend sent me a link yesterday and I was so excited about it I had to post it on the blog.

Do you remember doing this challenge in elementary school? I always sucked at it, because I was always little, but it's a whole different ball game now.

You can register here; be active for 6 out of 8 weeks and log your activity. You can choose what level of activity you want to attain.

At the end, I think all that happens is you can download a certificate (it's not like you win a prize or something) but, for me, it's fun just to see how fast I can attain the different levels.

So, if anyone tries it, let me know what you think! :o)

Now What?

2008-06-14T09:07:00.002-04:00

So on Wednesday a girl here in town (though nowhere near *my* part of town) was abducted and killed while she was out running - in broad daylight - on a well-populated park trail.

Does this mean I shouldn't go out running alone on a Saturday morning on a busy road?

I don't have anyone to run with...so what do you guys think? I suddenly really like this running thing but of course I don't want to be abducted either.

On a side note: my heart goes out to that girl's family...her suffering is over, but theirs is just beginning and will last the rest of their lives...and all because some crazy guy decided he needed to kill someone that day...that is really sad to me.

Am I...A Runner?!?

2008-06-10T07:30:00.001-04:00

So, twice recently, I've gone running alone. And I loved it. I felt SO fit and healthy, and like everyone driving by would think or say what I used to think/say when seeing a fit person running: 'If *I* ran, would *I* look like that?'

Maybe I can/will inspire or have already inspired someone to be more fit!

When I was running, though, it was the coolest thing because other runners would wave, or get out of the way, or say 'hi' or 'good run' or something to me. I LOVED IT!

There was a girl coming out of my condo complex to start her run, and we both had black shorts and red tank tops on. I thought, 'I should ask her if she ever wants to run together!' We waved and I said, 'we match!' She laughed.

I had no idea this could be so cool. I'm totally jazzed to run again.

I Can't Believe I Did It!

2008-05-19T14:51:00.002-04:00

I ran my 5k! And I really RAN most of it! Over 2/3!!

Maybe you're thinking, 'Big deal, you're a fitness girl, of course you ran it, big whoop!' But those of you that know me know that me: running? Is a big deal.

Nicole and I ran our 3.2 miles in a little over 37 minutes, and as soon as we were done, I said to her, "I want to go run it again!" She said, "I'll wait right here."

I didn't run it again, but for the rest of the day I kept trying to think of ways to work it into any conversation I was having. Of course, I didn't work it into any conversations, mostly because I just went home and the cats don't care if I ran a 5k, but I was still pretty damn happy with and proud of myself.

So Much...

2008-05-14T12:18:00.007-04:00

has happened in my personal life since I last posted. Different job (at the same company) that included a loss of wages, a difficult breakup, and a few other things really de-railed me. Today is the first day I've felt 'normal' in a month.

Anyway, the point of this post isn't to go on about my sorry life, but to tell you all that I'm running* a 5K Saturday!

It's only 3+/- miles, so I don't feel like I need to "train" for it. I do some form of cardio 4-6 days per week; when I do cardio on the Arc trainer, I go for 20 minutes alternately sprinting and then jogging, and that's usually about a mile. The friend I'm going with said she doesn't think she can run the whole thing as it's on asphalt, so I think I'll be fine. I guess we'll see.

Wish me luck!!! :o)

*'Running' is perhaps too strong a word; I think 'walking/jogging' might be more fitting.

Whoa.

2008-04-30T14:51:00.003-04:00

So, I've had a pretty stressful last few weeks (as posted here) and consequently have lost seven pounds in a week. (!) And I haven't even worked out in that time. *shamefaced*

I don't recommend losing weight because of stress, anxiety, panic, whatever. It sucks!

However, I will say that my abs look good - you can see them now. (Just trying to look at the bright side!)

Commander Tom Goes Live!

2008-04-17T16:46:00.003-04:00

Okay, not live, really, but now you can order the SWAT WORKOUT on Amazon.com! Go here for the Extreme Weight Loss and Fat Burning DVD (this workout happens to be the one we actually do in class every Monday night) and here for the Ultimate Body Definition DVD.

These DVD's can change your life, I'm not even kidding. At least check them out on Amazon, will ya?

HOT! Oatmeal

2008-04-10T10:44:00.006-04:00

So the other day, I was sitting in the lunchroom and this older guy who's been asking me off and on for nutritional advice (and not taking any of my advice, it seems) came in and made some oatmeal. Not only was it instant oatmeal, it was maple flavored (oh, GAG).

So I asked him why he was eating packaged oatmeal, as I had told him a year ago that eating packaged oatmeal was kind of a self-defeating purpose. He said, 'I like maple, and, hey, it's better than eating an egg mcmuffin!' He's got a point there, but let me tell you why I don't believe in packaged oatmeal. It's got TONS of added sugar. I think it still has the cholesterol-lowering benefits that regular oatmeal does, but it has a high glycemic index (GI), which is bad not only for your weight-loss goals but also for your blood-sugar levels.

Here's my YUMMY oatmeal recipe that only takes a few more minutes to prep than does packaged oatmeal - and it's sooooo much better for you:

1/2 cup quick-cook or rolled oats;
Flax seed (either whole or ground, using the serving information on the back of the box or bag);
1/2 tsp brown sugar (the amount is optional; this is the amount I use when NOT adding any fruit);
Dash of cinnamon;
Dash of nutmeg.

Get a microwaveable, resuable container (these are awesome for this kind of thing) and throw everything in there. Whenever you're ready to eat it, add one cup of water and microwave for 2 minutes. (I do the microwaving 1 min at a time because otherwise it boils over - so watch carefully.) Some people would probably add milk to this, and of course you can, just bear in mind that it will add to your calories. However, the best time to have milk is in the morning so you can burn it off during the day.

For fruit options, you can add anything. If I add fresh fruit, I mix it in after it's done cooking so that the fruit is warm but is still whole. If you want to add some apple, make sure you put that in at the beginning. Any sort of unsalted nuts are good too and you can add those at any time.

So, you can obviously microwave these anywhere - either at home or at work. I have a friend who thinks that oatmeal doesn't taste the same when you microwave it, so he makes a pot of it on the stove every Sunday and puts a serving in each of 7 bowls, and then nukes that in the morning. This works just as well.

To make it a nutritionally perfect meal, eat some egg whites or some other form of protein on the side.

Try it and see what you think - and also, let me know if you try it; I'm curious as to your responses. It really doesn't take any longer to do and it's much healthier, yay.

I Call BULLSHIT On This One!

2008-04-07T13:39:00.007-04:00

Tell me what you guys think of this. My company does random drug testing, and if, for some reason, you come up as a dilute, you have to retake it. If you come up as a dilute again, you're FIRED - no questions asked. (Apparently a dilute is when your pee is more parts water or than...something else. No one can give me a good definition of it. Anyway it usually means someone is trying to clean out their systems - i.e. so as not to test positively on a drug test.)

Well, I take extreme umbrage to this, as I usually drink enough water that (TMI ALERT) my pee is usually almost clear. I was told by our Office Manager that I would probably be a 'dilute', and that it wouldn't matter what the reason is - I would most likely be fired with no questions asked.

My boyfriend is the Safety Manager for the division for which he and I both happen to work. I asked him about this; he said he'd check with corporate safety and let me know what's up.

Well, GUESS FREAKIN' WHAT: Corporate safety said the same thing, and said that if the person in question came up as a dilute and it was because they just drink a lot of water, they'll have to back down on the water for the next test.

My question is - why the hell should I have to cut down on my water consumption? I get a UTI almost every time I don't drink my 64+oz daily. Of course it doesn't happen instantly, but it *does* happen after a couple of days in a row. Am I overreacting? Can they really fire me if this happens? Of course they CAN, but...come on! I'm being punished now for being healthy? (If I was talking to you right now, my voice would be in the only-dogs-can-hear range.)

The kicker is that there's a little rumor going around that they're going to do a random drug test here in the near future.

What do you guys think?

Isagenix?

2008-04-02T08:32:00.007-04:00

So, a good friend asked me for advice on a product line called Isagenix. Apparently Isagenix is a nutritional and skin care company, much like Usana. (Lots of links there, huh?!?)

I contacted my Usana rep (I take Usana's vitamins) and talked to him about Isagenix. Now I know you're saying, 'Oh, that's great...isn't he a little biased?' I can see why you'd say that. This guy's a really good salesman, and he has to know his competition really well. That being said, I know him and I believe he's going to be fair about it and tell me what he really thinks of Isagenix's product line. Okay, so here goes:

Isagenix's products are manufactured to food standards (as opposed to pharmaceutical standards). So basically Isagenix seems to just be processed food - their nutritionals (vitamins) seem to be as well. I will say, however, that I think their protein powders seem to be pretty high quality, at least that's what I gather from looking at the labels.

From what I've read (and I've read a lot about it), you don't really need any sort of 'cleanse' to lose weight. Eating enough fibrous vegetables along with your whole grains every day - Eating Clean as well as eating natural food - will cleanse your digestive system without causing upset or undue discomfort. You'll probably be losing mostly water weight (read: dehydrating yourself) when you do a chemical cleanse anyway.

So, my personal opinion is to save the money you'd spend on a big ol' pack of stuff, and spend it instead on healthy, natural food. That will seem like less of a 'diet' or regimen and you'll get the same effects.

However, doing an Isagenix cleanse probably won't hurt you, and may even be the catalyst you need to change your eating habits.

And Another Thing:

2008-03-25T16:46:00.001-04:00

Don't eat a Smokey Bones hamburger immediately before doing the SWAT workout.

Just a little friendly advice.

Damn you, Smokey Bones, DAMN YOU!!!

2008-03-24T16:44:00.001-04:00

Okay, so, Smokey Bones took buffalo burgers (yes, that's a hamburger made with buffalo meat) off their menu.

Smokey Bones, you are dead to me.

Gooooo Jen!

2008-03-19T12:52:00.004-04:00

Okay, a huge WOOT goes out to Jen , who recently posted this comment on this blog:

I have a new "problem," but I am not complaining but seems to have started by me eating almost exclusively vegetarian last week. I did have chicken over the weekend and had a hamburger last night (I had sushi too but am not counting that as the fish is good for you) but that's it for meat. I doubt it can *just* be the extra bit of walking I am doing by coming home for lunch but I have noticed the cellulite disappearing from the usual places. Again, not sure what to attribute it to but not complaining. I am sure some of it was due to me eating a lot of minestrone soup last week. If so, I just checked out a vegetarian cookbook and will be looking into the Clean Eating mag and comparing notes on nutrition. I can go for no cellulite with minimal exercising. ;) Seriously, I am going to be doing my yoga. I feel too good when I do it and toned muscles are SEXY. :)

YAAAY Jen! You're losing fat!

See, guys, sometimes you just have to try something new. Try this something - whatever it is - for a week or two and see what changes you notice. It just might motivate you to change a habit for good.

And Jen is right: toned muscles are SEXY!

This Terrifies Me, For Real

2008-03-12T15:15:00.003-04:00

On Friends: you know how, when Chandler Bing hears something he doesn't like, he makes that "myehnahghgh" sound? Okay, that's what I did when I read this article.

Gross, and scary!!

She Shoots, She Scores!

2008-03-10T12:23:00.017-04:00

So I have certain blogs that I check every day. Some are the blogs that my friends write, and some are ones that I've heard about from friends that I find to be highly amusing (one of the absolute best is right here, though she doesn't post much; when she does, however, you will be LOL - seriously).

Anyway, I get all annoyed when the blogs I read aren't updated every single day and then yesterday I realized, 'hey, dumbass, you haven't been posting to FitGeGe AT ALL for, like, all of February' (although I may just be flattering myself by thinking people actually read this) which made me feel very hypocritical.

The thing is - and I've posted about this a lot lately - that I feel like I've got no room to talk right now. It's the same old thing: I gain some fat because I don't eat as well as I should, then I freak out a little, then I work out every day for a week, then I feel better (because, fortunately, I lose fat pretty fast) and then the cycle starts all over. Consistency, people! CONSISTENCY is what we need!

Anyhoodle, that tends to really take away my motivation to blog, and I'm sorry, All Two Readers!

I was thinking, on my drive in to work today, that 'I HAVE to blog today. I HAVE TO! Now, WTF will I blog about?!!?!' and then, lo and behold, I come in this morning to an email from Jen (you know, She Who Sends Me Good Blog Questions) and now my problem is solved! I have a blog topic, yay! So here it is:

So I have been warned by a few people that a lot of people who go vegetarian tend to pack on the pounds due to carbs. So again, my goal is just to eat better not cut out meat 100% (I made roast chicken yesterday for example). So how many carbs should you eat per meal or per day? I have gotten some Morningstar foods for lunches as they are vegetarian and full of protein but they are breaded so I am concerned about that.

My answer is to reiterate this post, which is in regards to macronutrients; basically what Jen needs to do is make sure that no more than 40% of her caloric intake is in the form of complex carbs. While I understand that calculating percentages of your food is a giant pain in the ass, I also know that since I've been doing stuff like this (tracking portion sizes, calculating percentages of caloric intake, et al), I gain less fat than I used to. Anything that helps me not gain fat is something I'm willing to try or at least consider.

However, I would like to - again - remind everyone what Clean Eating is: eating food in its most natural form. To that end, I highly recommend not eating any pre-made vegetable patties; instead, you should really be eating food you make yourself. Again: giant pain in the ass, I know. But totally worth it in the end.

Okay, so, vegetable patties are considered to be "healthy", and they are - compared to most packaged food. Let me put it to you this way: If you were walking down the street, and had to make a choice between being hit by a bus or by a Mini Cooper, which would you choose? Neither, right?

As always, I'm going to strongly recommend buying the Eat Clean Diet Cookbook - it's only $18 at Barnes & Noble and is soooo worth the money - there are so many great-tasting, easy-to-make recipes in there. Seriously, go get it.

Since this post is already waaaaay long, I'm going to try to give you an example of carb-count stuff in an upcoming post. I'm not guaranteeing anything, but I'll try. So stay tuned!

I've Said It Before...

2008-02-18T09:43:00.002-05:00

and I'll say it again: you don't need to take a pill or have gastric bypass surgery to lose weight. To me, the best way to lose weight is to eat Clean and exercise, like this lady.

SO Annoying!

2008-02-03T20:07:00.000-05:00

So - my toe, it is much better, thanks for asking.

I have to give props (I'm hip, yo) to my wonderful friend BlueRhapsody for trying a Hip Hop Dance class recently. That girl cracks me up. I was thinking, as I was reading her blog that it's unfortunate that I didn't have a blog when I first really got into fitness, as it would have been a gold mine - what with all the new classes I tried and all.

Little did I know that very shortly thereafter I would have fodder for a blog!

Okay, so I recently joined a Gold's Gym here in Orlando. I had been a member of the St. Cloud's Gold's Gym, and I loved loved loved it. I especially loved the ARC Trainers - ooh, fun cardio, who'da thought? Now that my job no longer keeps me in St. Cloud, I transferred my membership to an Orlando Gold's. I told the (hot) manager that signed me up at the new Gold's that I was interested in taking classes but couldn't because I had just broken my toe three weeks prior. He said, in a hot manner, that I should try the BodyPump class the following day as it was no impact at all. I thought, what the hell, if this hot bitch is recommending it, I'll do it!

So, the next day - Monday - I show up for class. As I walk in, the instructor, a skinny, wiry little Italian girl named Anna Maria, asks, "Ees anyone new to claaass?" I raise my hand, and that's where it all began to go awry. First off, she says, "What ees your name?" (Now, here is where I have to give my disclaimer: if you don't know me, you don't realize that trying to get me to speak out in a class full of people is something I'm extremely uncomfortable with. Extreeeeemely.) So, I say, in a tiny voice, "Gena..." and she goes, "WHAT?" and I say, "Gena..." and then she starts walking towards me going, "WHAT??" (Remember, she's still miked.) She gets to me, and hears me say my name, and then she walks with me to take my bench and risers to the HONORED POSITION IN THE FRONT OF THE DAMN CLASS. Then she runs over and gets a bar with weights to go on it. She's chattering the whole time, mind you (still miked!). So she brings me a bunch of weight plates, and asks me if I've ever taken any such class. We establish that I have, for a very long time, at the YMCA (where I'm also a member), and that she knows one of the instructors under which I've taken the class. Then I tell her that I don't use barbells, I only like hand weights. She insists that I have this EFFING bar with all kinds of weights on it and piled around it. She didn't give me time to say that I had a half-healed broken toe that couldn't bear much weight.

So. She starts the class, and the Reader's Digest version of this is that she called me out THREE TIMES for not using the damn bar. At one point, she even said, "Pick up your bar! Use your bar!" I made a 'I'ma fling this 8 pound weight AT. YOUR. HEAD!' face and she goes, "You not going to usse your bar?" GAH!

I was so mad at Anna Maria for not listening to me. I mean, I obviously work out - I have visible arm muscles, dammit! - and she just INSISTED I use that bar.

I will say, though, that it was a good class. Good music, great workout (I was sore until Thursday, no lie) but I'll never go back, but not for the reason you may think. Monday night is my all-time favorite class - the SWAT Workout, WOO! - and my toe is well enough to finally go back, OMFG I can't wait.

Fitness Mag Smackdown, Part Deux

2008-01-23T10:38:00.000-05:00

(Okay, not really part deux, I just wanted the post to be titled that.)

BUT, there's a new kid in town I want you guys to check out! The publishers of Oxygen magazine have a new mag called Clean Eating. I picked up the Premiere Issue and...OMG you guys! I *HEART* this magazine! As it's coming from the people at Oxygen, I figured I'd like it - and even knowing this going into it I was pleasantly surprised.

Check out some of the features:

50 Clean-Eating recipes (including a soup called Sancocho, which is a chicken-based soup from Colombia and Quinoa and Black Bean salad, yum!!)
A recipe index
A '30-day Winter Menu' that includes shopping lists broken out by week
A guide to buying and cooking fresh fish (which I *really* needed)
Question and answer pages
An article called A Taste of The Erotic ("Use food to spark a new fire in your relationship!")
And tons more!

I was actually hooked from page 8 - the Editor's Letter. What got me was a side bar on the page that defines Clean Eating:

What Is Clean Eating? It's simple, really. Consuming
food in its most natural state - or as close as possible to it - is the soul of
clean eating. It's not a diet; it's a lifestyle approach to food and its
preparation, leading to health, well-being and a lean look. The items below form
the foundation of the clean-eater's diet...'

and it goes on to list them. (You can to go here to get the list.)

If you're looking to clean up your diet or just be more healthy and natural then this is a great way to start. You can pick it up at Barnes & Noble, Borders or your local grocery store or check out http://www.cleaneatingmag.com/.

If you pick one up, let me know what you think!

Ahhhhhhh!

2008-01-22T07:22:00.000-05:00

You know how I broke my toe about 3 weeks ago? Well, I thought it felt well enough to go to the gym last night and do a little tiny workout.

I was able to 'run' on the Arc trainer (no impact and little flexion in the feet) and omg, it felt sooooo goooood. I think I really am addicted to working out!

California Pizza Kitchen, You Are My Kryptonite.

2008-01-18T11:45:00.001-05:00

So I've been eating sooooo clean all week - since I can't work out, I *have* to eat right - but last night the friend boy came over and, since I have almost no food at home (payday today, woot!), we decided to go to CPK. I was worried about what it would do to my diet but figured, what the hell, I can have a cheat day, right?

We got there and I wanted one of everything! Nothing really seemed very clean or even quasi-clean though. Hum. What to do?

I ended up ordering a margherita pizza (love you, fresh basil!) and here's what I did: I only ate two slices instead of the whole pizza. I *could* have (easily) eaten the whole thing, but figured if I wasn't eating clean, then portion control had to be the word of the evening.

It was kinda difficult, but I did it, and felt great all night. I wasn't too full, didn't get hungry again before bedtime and - best of all - I didn't feel guilty all night for eating too much.

The point of all this is to encourage you to try to stop eating when you're 80% full (one of Commander Tom's 5 rules for eating). Try it just once - you'll be surprised by how satisfied you really do feel.

Happy Friday, and here's to a safe and FUN weekend! Mwah!

If You Take Alli, This Post Will Probably Offend You.

2008-01-11T12:21:00.000-05:00

This post represents the opinions of the author and is not the opinion of blogger, wikipedia, GlaxoSmithKline, or any other corporation or entity therein.

WTF is up with this alli shit? Last night, while watching...what the hell WAS I watching, anyway? I'm so fired up about this subject that I can't even remember. Anyway, I saw four alli commercials In. An. Hour.

alli is the over-the-counter name for the drug Orlistat (marketed under the trade name Xenical). The primary function of this drug, whether prescribed or bought OTC, is to block the absorption of fats from the diet, thereby reducing caloric intake. Sounds good, right?

Um, no. Where do you suppose this fat goes? Do you think it hangs out in your stomach, drinking mai tais and laughing while playing gin rummy? NO. IT GOES OUT YOUR ASS. In fact, here's a cut-and-paste from alli's website: 'Treatment effects are bowel changes that are most commonly caused by eating meals with too much fat while using alli capsules. Such effects may include oily spotting, loose stools, and more frequent stools that may be hard to control.' So! That sounds fun, right? How about this, from wikipedia.org in regards to alli: 'Bowel movements may become frequent or urgent, and rare occurrences of fecal incontinence have been seen in clinical trials; the manufacturer website of alli recommends to users "[...] Until you have a sense of any treatment effects, it's probably a smart idea to wear dark pants, and bring a change of clothes with you to work".'

Ewwwwwww!

To be fair, some of the things they advocate on the site, such as eating smaller portions and getting more exercise, actually make sense. In fact, they even say you should try changing your lifestyle before you try alli.

Listen, guys. If you already need to change your lifestyle, you should do that, and instead of spending your money on alli, spend it on healthy food, a gym membership, or even on monthly pedicures or facials. Do you really want to have to stay home while wondering if you'll crap your pants? There was never a caveat with Clean Eating that said you should wear dark pants and take an extra change of clothes to work until you know the side effects.

I'm just sayin'.

Fall Off The Wagon, Did You?

2008-01-07T13:11:00.000-05:00

So, who else fell off the wagon over the holidays? (Fitness wagon, that is.) I know I did. I'm not sure if I gained weight: my scale at home always reads me at 118, but the [digital] scale at the gym always reads me at 124. Since I've been to the gym thrice in SIX WEEKS (the horror!) I dunno if I've gained. I moved at the beginning of December so between that and the holidays it pretty much equaled not much gym time for me.

My thighs look a little more gelatinous but fortunately I've been able to eat pretty clean so it's not as bad as it could have been, so: yay.

I was pretty excited to be clean eating and then start working out again, you know? I was very excited to go to my SWAT workout tonight, but then I went and broke my pinkie toe on my left foot yesterday afternoon! Gah!! Not only did I get to go to the ER (sorry to gross everyone out, but my toe was at a funny angle; normally I wouldn't go to the ER for a broken toe), getting crutches, a soft shoe and paying a $150 copay, I also got an edict to not go to the gym for...wait for it...2-4 weeks!!

DAMMIT.

"Size" Doesn't Matter.

2007-12-19T08:27:00.000-05:00

These are some addendums to yesterday's post:

First off, I included the size 6 and size 4 stuff to give you a point of reference regarding how I looked. I should have also said that clothing sizes are relative and that they're really nothing on which you should base your body image. The goal is to have no excess fat, and whether that makes you a size 2 or a size 12 doesn't matter.

I recently tried on a strapless A-line dress at White House Black Market (I freaking love that store). I grabbed a 4, but it looked really big so I grabbed a 2 also. HEH. The size 2 proved to be too big; so did the 0 I also tried on. (I almost cried because it was cute, it was 75% off, and I 'needed' it for a party.) When I was a 5'5", 115lb high school junior, I had to buy a size 6 dress for prom, and everything I tried on was a 6. I didn't fit into 4's then. The point is, I think sizes are getting bigger to accommodate fat Americans. So, in this case, size doesn't matter.

Secondly, regarding cellulite (again). Cellulite itself may or may not be hereditary, but what I've learned from reading others' research, and also through my own personal research (like asking friends and stuff, not to mention what happened to me) I'm concluding that, like I said yesterday, two factors determine how bad your cellulite is: fat level and skin tone. I know this to be true. Please, please do not say that you just *have* cellulite and that's the way it is. I KNOW KNOW KNOW for a fact that you can get rid of it. I'm not saying it's easy - because it's not. It takes time. I got rid of mine completely by accident - from having a job that didn't pay enough for me to pay rent, a car payment, AND buy food. So I ate little and the cellulite went away after about 3 months. And boy, did it sure come back - and fast - after I got a good job and could afford more junk food and more eating out. I gained fat even though I though I thought I wasn't overindulging. Like I said, I'm still thin, but I DO have cellulite on the backs of my upper thighs as well as my bum. So I think that part is hereditary - where you gain fat (and cellulite) and how fast you gain fat (and cellulite).

Here's a little excerpt from wikipedia.org on cellulite:

'Predisposing factors
Several genetic factors have been shown to be necessary for cellulite to develop. Gender, race, biotype[3], a hormone receptor allele that determines the receptor number and sensitivity, distribution of subcutaneous fat, and predisposition to circulatory insufficiency have all been shown to contribute to cellulite.[1]
Diet
Diet has been shown to affect the development and amount of cellulite. Excessive amounts of fat, carbohydrates, salt, alcohol or too little fiber can all contribute to an increased cellulite.[1]'

It looks like it's very genetic, but if you don't have sooooo much extra fat, then you won't have cellulite. It's amazing to think how much extra fat even 'average-sized' or 'thin' women have.

Anyway, to reiterate: I have the most ugly, gelatinous fat - it's revolting, it truly is; therefore: if *I* can get rid of cellulite so. Can. You.

That's all I'm sayin'.

You Really Are What You Eat.

2007-12-18T10:26:00.000-05:00

So I was sitting in the car the other day thinking mindless things like you do when you're driving, and I started to get really fired up about people eating badly. I just get so sick of hearing, "I'm just fat! That's just how it is!" It's true that of course genetics play a part in how you look, however, years and years of research has shown that nutrition is 80% of fitness. Let me give you a case in point: ME.

My mom has always, as far as I can remember, been a little heavy. My dad is tall (like 6'3") and skinny. I have always been super thin as well as very small-boned (when I was 15 I hyper-extended my knee and had to be fitted for a full-leg brace. I went to the doctor and he measured the circumference of my leg at mid-thigh and mid-calf. When we went in to get the brace, he said the lab called and asked if the age on the chart was right because they thought they were fitting a brace for an 8-year-old). After high school I got a little tall-ish. I stayed pretty tall and skinny 'til I became a nanny in 1994. Then I had unlimited access to food plus tons of time to consume it. If I remember correctly I got up to 140 lbs (and I'm 5'7"). Then I moved into my own place and had almost no money for food, so I lost 15 or so pounds. For a LONG time (like 10 years) I rarely weighed myself but I think I was around 128 or so. Then in 2003 I really got back into fitness, but I weighed about 136, which I thought was muscle because I worked out, and was a size 6, and thought I was thin. Then I saw a picture of myself at the beach on my 30th birthday and I was like, 'OHMYGOD, where did that jello come from?' My thighs were gross - like my mom's. (I have that pic around somewhere; I think I'ma go look for it and post it here so you'll believe me.)

That's when I decided I needed to get serious about eating clean, and I started to try to eat more natural food and to eliminate sugar. I also have really thin skin (that's getting thinner by the year, oh joy of joys) and while I'm a size 4 now, due to my (almost) clean diet, I also have some cellulite (read: JELLO) because of the fat layer I still have. For a while I didn't have the fat layer, and I didn't have the cellulite, either, even with my thin skin. (I truly believe that thin skin makes cellulite more apparent. One of my very best friends is my height but weighs over 150. That bitch has NO cellulite, but she does have gorgeous skin. See what I'm sayin'?)

Now I know we all need a little fat - I understand that. But the fat I currently have on my arse is extra, and that's what I'm trying to get rid of.

The point of this long-ass, rambling post is twofold. First: even if you're 'skinny', you can still be out of shape, and there *is* such thing as a skinny-fat person. Secondly: if me and my super-thin skin can be cellulite-free, then so can you. Cellulite is fat, and I truly believe that how well your skin holds it in determines the level/severity of cellulite you have.

Really.

Um...Duh.

2007-12-16T07:26:00.000-05:00

So I was watching "Robin & Company" the other day on CNN while I was getting ready for work, and during the show there was a commercial for Zantac. As I'm sure you all know, Zantac is a medication people take for heartburn. I was sitting there thinking, 'Isn't heartburn directly related to what you eat?' I looked it up on wikipedia and sure enough - it is! Causes for heartburn under the heading of 'Drugs' included caffeine, alcohol and tobacco as well as cocaine and meth. (Um. It greatly disturbs me that something I consume almost daily - caffeine - in the form of coffee (my best friend!) - is in the same category as cocaine and meth! Maybe I need to not drink coffee so much? Maybe on weekends only?)

Anyway, why can't people just not eat crap?

Good Carbs!

2007-11-06T15:08:00.000-05:00

So, just a quick lil post to talk about the 5 tips for choosing good carbs:

1. Choose carbs in their natural form, such as brown rice, sweet potatoes, yams, whole grains, legumes, veggies and fruits.
2. Steer clear of carbs with added sugars, such as juices and cereals.
3. Choose carbs with higher protein and fiber content, such as steel-cut oatmeal.
4. Avoid processed flour products, including white bread, flour tortillas, and crackers.
5. Avoid empty carb calories found in foods such as sauces, alcohol, and syrups.

You know carbs aren't bad - in fact, we need them! It's simple carbs you have to watch out for.

Happy carb-ing!

Dammit!

2007-11-02T12:23:00.001-04:00

I tell you - I am having a hell of a time trying to come up with cost effective, protein-rich vegetarian meals. I don't know why but suddenly I can find nothing that fits these two parameters.

She Who Sends Me Good Blog Questions asked me many moons ago about this very topic. So that the poor lil thing doesn't have to wait any longer for my lazy ass to find some info for her, I'll post the following links; that way you can glean what you need from this wide spectrum.

First off - Jen asked for vegetarian protein options because she thought it would be cheaper than buying meat, so here's my first presentation: http://health.msn.com/dietfitness/articlepage.aspx?cp-documentid=100142373

Secondly, I want to share this lovely site. There's a vegetarian section as well as a vegan section. There also happens to be a high-protein section.

Finally, the Eat-Clean Diet Cookbook (in stores now!) has a lot of good recipes. Check it out here.

Hasta!

Heart Rate Zones n Stuff

2007-10-25T07:16:00.001-04:00

Another big woot woot! to Jen who, via her friend Mark, has sent me a question I had to research! (Goooooo Jen!) I have made her Indian name She Who Sends Me Good Blog Questions.

Anywho, the question's about heart rate. Here's a cut-and-paste of the question:

'My question: Is the "weight loss zone" the optimal heart rate for weight loss or just the values where weight loss begins? In other words, if I religiously work out in the Cardiovascular Zone will I still lose weight?'

I researched quite a few sites to figure this one out, and I was glad to find that my initial answer to the question - the one that popped into my head as soon as I read said question - was the right answer. (Yay me!) The short answer to the question above is, yes, you should lose weight (or fat, at least) if you consistently work out in the cardio zone. The cardio zone is above the fat-burn zone. From this table , you can see that the fat-burn zone for a 40-year-old is 108-125 beats per minute (bpm), which is 60-69% of your V02max; the cardio zone is from 126-143 bpm. So, basically, I'm guessing that if your heart is beating at 60% of your V02max or higher, then you should be burning fat.

Wait, what? VO2max?! What the...?? Okay, VO2max is the maximum capacity to transport and utilize oxygen during exercise. It's also known as aerobic capacity. If you look at our special lil table linked above, you can see that VO2max is 90-100% of your heart rate - i.e. the fastest your heart will beat. So if you're at 60% or above, then you're burning fat.

One more note: Commander Tom says that according to his research, you begin burning fat AFTER you burn off your sugar, which typically is about 20 minutes into a workout. Unless you're eating super-clean, then you're burning fat nearly immediately.

Does anyone else feel like they need a mojito now? I sure do.

Happy Friday, my lovelies! Have a safe and happy pre-Halloween weekend!

Where Am I?

2007-10-24T14:01:00.000-04:00

I know it's been a while since I posted...and I promise I'll post soon! In the meantime, please view my lovely quiz!
<>

This Has Nothing To Do With Fitness.

2007-10-15T07:41:00.000-04:00

Most of yu prolly din't even notis my bad speling on my lasst posst, but I am vury embarased that I even pubblished that horibel thing. Those which no me no that I wuld normally nevver evver post such a tipografical disasster. (I wuz in a hury, dos that count?)

My appologees to the rods and cones that were harmed in the reading of my last posst.

-FotGaGa

Eating Out

2007-10-12T10:08:00.000-04:00

So this post kinda goes hand in hand with the 'subs' post from a few weeks ago, but this one in particular is about how to eat clean when you go out to eat.

14 Ways To Eat Right When Eating Out:

1. Prepare Yourself Mentally. Plan to order clean (as clean as possible) foods before you even go in. That means avoiding the obvious fat and sugar traps - grease, cheese, gravy, cream, butter and most desserts. Familiarize yourself with the term "dry". That's how you'll want your toast, salmon or anything else the chef may want to douse in butter or sauce.

2. Make Friends With Your Server. Explain that you would like your meal without the aforementioned fat-traps. If your egg-white omelet is served with a layer of cheese inside, send it back. If the salad is delivered in a coating of dressing, send that back too. Don't be embarrassed - you're only trying to fuel your body correctly.

3. Choose Low-Calorie Options. Scan the menu for clean, low-calorie choices. Some restaurants identify "diet" or "heart-friendly" meals, making it easier to choose wisely.

4. Avoid The Bread Basket. The custom of placing a bread basket on the table just helps to pass the time and keep the customer happy while the food is being prepared. Either ask the waiter to not bring it to the table or resist the temptation to eat it when it does arrive. FitGeGe's note:If you absolutely must have bread, make sure it's whole wheat or 'black' bread (like they have at Lonestar, yum).

5. No Dressing, Please. Most dressings are enormously fatty. Try your salad with olive, avocado, or pumpkin oil. Mix it up with balsamic vinegar or lemon wedges. FitGeGe's note: Another good way is to ask for it on the side and dip each forkful in the dressing. I've found this to be good when someone is trying to trasition to clean-eating and they really, really like 'bad' dressings (like ranch or blue (bleu?) cheese).

6. Skip Dessert. Although some restaurants offer a fresh fruit cocktail, many other desserts just don't cut it. Plan on ordering dessert only if it's a special occasion. Otherwise, turn it down. FitGeGe's note: :o(

7. Limit The Alcohol. Alcohol is sugar-based and not a clean-eating food. If you must have a drink, make it a spritzer or limit yourself to just one glass of wine or beer. FitGeGe's note: I've read that vodka is the cleanest alcohol there is. (I'm just sayin'.)

8. Don't Clean Your Plate If You're Full. It doesn't matter if you have to leave something on your plate. You can always take it home.

9. Cook It Right. Order your protein grilled, steamed, poached or baked as these are the least fat-loaded preparation techniques.

10. Go For The Goods. Chose nutrient-dense foods rather than high-calorie, nutritionally devoid foods. These are lean protein and complex carbohydrates from fruits, vegetables and whole grains.

11. Load Up On Steamed Veggies. If your meal comes with a huge helping of mashed potatoes or fried/sauce-covered rice, ask if the chef can make a substitution of steamed vegetables instead.

12. Try Sushi Or Sashimi. These are normally great clean-eating foods. Sushi-grade tuna is beautifully lean and delicious. The portions are usually just right too. FitGeGe's note: I used to be terrified of sushi and it's taken me a long time to get to the point where I want to eat it. I strongly recommend trying different kinds of sushi or sashimi to find some you like. It really is good, clean food.

13. Watch Your Portions. Meal sizes are bigger than ever before. You can see right away if the food you ordered is going to be too much. If so, immediately ask for a doggie bag or split the meal with your dining partner.

14. Think Positively. Know that you are perfectly able to make healthy choices for your mind and body, and order what you'd like to satisfy your goals. Your body will thank you.

'14 ways for you to eat right' taken from Oxygen Fall 2007's Nutrition Collector's Issue. Pick one up today! ;o)

A Blender Is Not An Excuse!

2007-10-05T12:14:00.000-04:00

Poor Jen has been waiting and waiting for a post about snacks. I'm on vacation in Omaha, Nebraska (shut up) and FINALLY have plenty of time to write this post. Thanks for your patience, Jen!

Okay, a "snack" really should be just one of the small meals that you have throughout the course of a day and therefore should be comprised of a protein, a complex carb, and a fat. I'm going to make a list of things from which to pick, and then you can make your own lil meals out of them. Yay! Please note that all of these are portable and able to be eaten cold.

Proteins
Egg whites (hard-boiled)
Tuna
Nuts or nut butters
Chicken or turkey breast
Powdered protein to put in a shake

Complex Carbs
Whole wheat anything (bread, pita, wrap, rice, pasta, etc)
Vegetables
Fruit
Oatmeal, quinoa or any other whole grain

Fats
Hard Cheese
Cottage cheese
Yogurt
Milk
Olive oil

Some good snack options:
*Apple & tbsp nut butter
*Vegetables & hummus or dip made with non-flavored yogurt
*Smoothie made with fruit, milk and protein powder
*Cottage cheese and 1/2C mixed berries
*Kashi cereal with skim milk
*Half can of tuna mixed with non-flavored yogurt and mustard on a wrap with lettuce and tomatoes

Okay, so you smarties out there are going, 'Hey! Where's the fat option in the first snack?', right? Nuts are also a high-fat food in addition to being a high-protein food.

For the longest time I couldn't think of good combinations for snacks or meals; then I realized that I didn't need to actually EAT THE STUFF TOGETHER! I mean, one of my favorite breakfasts now is scrambled eggs and strawberries. I eat the eggs, then I eat the strawberries. It's an odd combination but it doesn't matter because it does the job.

Also, my girlz that work in an office are probably saying, 'How the hell am I supposed to make a smoothie at work? I can't use a damn blender!' Try this: find a protein that will mix well (most of them say something like 'can be shaken' on the label) in liquid; most of them should. So what you do is: you get a container to shake it in (which you'll probably get for free when you buy your first big jug o' protein) and pre-load your scoop of protein in there, along with your blended-from-frozen fruit. (Did that make sense?) Then you can take that to work, stick it in the fridge and add your milk or water when you're ready to shakey-shake-shake. (While you're shaking and your ass is jiggling it'll remind you why you're doing this - that's what happens to me.) The words 'I can't have a blender at work, waaaaah!' don't work with me. My philosphy is this: if there's a wall in front if you, scale it, go around it, or break the effing thing down. If what you want is behind that wall, then go get it! A blender is not an excuse, it's an appliance.

OMG, did I totally soap-box there or what? Sorry...hang on...

Okay, I'm good now. So anyway, there are tons of options; it's really more of figuring out if the food you want to eat is clean or not.

Jen, did that help at all? If you guys want more pairings I can get you some. Just 'comment' and I'll comment back.

Okay, we are now off to run around the great TOWN of Omaha. Woot woot!

Fitness Mag Smackdown!

2007-09-28T07:44:00.000-04:00

*Note - OMG, sorry this took so long, I was having SERIOUS technical difficulties! This has been in 'compose' mode for 6 days. Sorry!

So I was asked to do a post comparing fitness mags, and of course I was like 'oh hayell yeah!'. Here it is, and I hope this helps you find a mag (or mags; why limit yourself?) to subscribe to. I have had subs to all of these mags at one time or another (with the exception of Fitness RX as it's a new pub) and currently have an Oxygen and a Muscle & Fitness Hers sub right now. Here we go:

OXYGEN
Hands-down my favorite fitness magazine EVER. (What?!? Nobody said this was going to be impartial!) Oxygen has a lot of 'contest prep' information but it isn't a bodybuilding magazine. For me, just seeing the pics of these incredibly fit women has been a huge motivator, and Oxygen tells you exactly what to do to look like these babes. Other features include:

*"Fit Finds" - tips on fitness clothes, shoes and accessories
*Clean-eating recipes
*Sample menu days for featured fitness professionals
*Workouts, including ones you can do at home or with kids
*Motivation section including a really cool feature called "Something To Sweat About" which is a tear-out cardstock questionnaire designed to make you contemplate stuff. This month's STSA is about clean eating.

I strongly recommend you pick up this issue of Oxygen - it's a good one and they also have a full clean-eating Thanksgiving menu which I am making for me and the friend boy. It looks delish! The holidays are the worst time of year for clean eating so if you start now, everything after the holidays will seem really easy. You know, like learning to drive on a stick shift.

MUSCLE & FITNESS HERS
M&F Hers is my second-favorite fitness mag. It's similar to Oxygen but has the tiniest bit more of a sporty feel to it. It too includes recipes, workouts, motivation tips and fitness finds.

HER SPORTS + FITNESS
Her Sports + Fitness is a magazine I no longer subscribe to, unfortunately. My fitness magazines get carefully dissected and put into a binder organized by topic (I don't have OCD!) and HSF wasn't ever being taken apart. It's a good magazine and has a lot of running tips (m.lubbers, I'm talkin' to you!), which so far I haven't used because 90% of the time Florida is too damn hot to go running outside. HSF seems to have more adventure-type features as well. They do include some clean-eating recipes but they really just seem to have more tips as opposed to recipes. Did anyone read Conde Nast's Women's Sports and Fitness (which is no longer published, alas)? It's reminiscent of that mag.

FITNESS RX
Fitness RX is a new mag that tried to get me to subscribe but I wasn't interested - I didn't like the format. It seemed, at first glance, to just be ad upon ad, then I realized that the articles just LOOKED like ads. I gave it second look and realized that they actually do have a lot of good information as well as workouts, menus, et al. I might buy another one to see if I want to subscribe.

SELF; SHAPE
Self and Shape magazines are really good for those of you that don't want to completely change your lifestyle; it's also good for you who are already eating pretty healthy and just need to tweak your diet/exercise regimen a bit. Neither mag is as hard core as Oxygen or M&FHers but they both have good recipes, diet tips and toning workouts. There seems to be more lifestyle-type features (like good lipstick or lotion or non-workout related clothes or what have you) than in the other mags I looked at.

Personally, out of all the fitness mags I've read, Self and Shape are the least beneficial for me because I really need hardcore motivation. I'm just sayin'.

In summation, I'd say that Oxygen and Muscle & Fitness Hers are good mags if you want to change your lifestyle, eat clean and build muscle; Her Sports + Fitness is good if you're already an athlete (especially a runner or cyclist) and are looking for tips and motivation. Self and Shape are more lifestyle magazines that focus on health. Fitness RX seems to be somewhere between Oxygen/M&F and Self/Shape as far as intensity goes.

SUBS(titutions)!

2007-09-26T13:20:00.000-04:00

So, clean eating seems daunting...like you have to give up everything you love to eat just to be able to lose fat, right? In order to make you feel better, I'm going to give you some really great substitutions (is it just me or is the word 'substitutions' hard to type? Maybe it's just 'cause it's 7:30am and I got less than three hours' sleep? Um, anyway...) that will greatly cut the calories but not the taste.

*Use ground turkey instead of ground beef. In most recipes, it tastes the same but cuts the fat and calories by - get this - 33%! (That's if you use 85% lean beef.)

*My old standby: sub brown for white (bread, sugar, rice, pasta, et al).

*Canned vegetables HAVE SUGAR ADDED! (WTF?) Buy fresh or frozen instead.

*Don't even get me started on canned fruit. There's so damn much sugar in those you might as well be eating straight sugar. And don't let the "30% less sugar" labels fool ya - that just means 30% less than their full-sugar product. Fresh or frozen is much better (just make sure the frozen is without sug).

*Some opinions differ on this, but I say to use low- or non-fat dairy products, especially cheese, yogurt, milk and butter. Some people (my chiropractor in particular) say that in order to get the nutritional benefits from dairy you need to use the full-fat varieties. My vote? Be your own judge on that.

*Speaking of butter, use butter, NOT MARGARINE (not even that SmartButter or whatever crap). Margarine is an engineered food product - it's petroleum. Why don't you just put vaseline on your toast? (Are The Flaming Lips playing in anyone else's head right now? No? Just mine? I think it's time for a nap.)

*Taking that one step further, use olive oil instead of butter on stuff like garlic bread, potatoes, noodles, etc. Remember that olive oil has a lot of calories but the fats are good ones.

Okay, I think those are enough tips for a Thursday. Tomorrow? A comparison of fitness mags, requested by my new pal m. lubbers-woot woot!

What Happens When You Don't Eat Your Fiber

2007-09-25T09:15:00.000-04:00

Eww! This may not be the most enjoyable post you've read all day, but it's quite an eye-opener, I think. However, don't read this while you're eating!

My friend, who shall remain nameless at her request, was diagnosed with diverticulitis yesterday and is on bed rest until Friday. Diverticulitis is inflammation of small weak spots in the intestine called diverticula.

A possible cause of diverticulitis is not eating enough fiber. Here's a copy-and-paste from the article linked below that reinforces my stance on processed food:

Although not proven, the dominant theory is that a low-fiber diet is the main cause of diverticular disease. The disease was first noticed in the United States in the early 1900s. At about the same time, processed foods were introduced into the American diet. Many processed foods contain refined, low-fiber flour. Unlike whole-wheat flour, refined flour has no wheat bran.

Diverticular disease is common in developed or industrialized countries—particularly the United States, England, and Australia—where low-fiber diets are common. The disease is rare in countries of Asia and Africa, where people eat high-fiber vegetable diets.

Find out more about the causes, symptoms and treatment of diverticulitis here.

One of the reasons I was so motivated by this information is that I know first hand how diverticulitis can affect you. My mom was diagnosed with the condition in 1998; she had a diverticula that burst, which of course caused toxic waste to leak into her abdominal cavity. Because her symptoms were so acute, she actually had to undergo surgery, and, at the age of 42, had a colostomy. Fortunately, she only had to have the colostomy for a year, but it was to give the bowel a rest. Can you imagine? She hated it, and said she wanted to die every day that she had the damn thing.

Grossed out yet? Still with me? Okay, then! Here's a little list of high fiber foods* - only a few so I don't overwhelm everyone:

Vegetables
Avocado
Broccoli
Cabbage
Carrots
Spinach

Fruits
Apples
Bananas
Berries
Oranges
Pears

Grains/Beans
Bran Cereals, 5-10 grams/serving
Bread, whole grain
Beans, Lentils, Lima Beans, Nuts (Almonds, Brazil nuts, Peanuts, Walnuts, Cashews)
Flaxseed
Wheat germ

The recommended amount of fiber you should have every day is 25-30 grams; for reference, 1 cup of oatmeal provides 12 grams.
So, eat your vegetables, fruits and grains, guys! You won't be sorry.

*All information obtained on About.com.

Cute Workout Clothes

2007-09-21T09:53:00.002-04:00

Call me girly, but I gots to say that not much gets me more motivated for the gym than having cute new outfits to go to the gym in. (I'm losing my tuff-girl, balls-to-the-wall image here, I know.)

Jen, the muse of all muses, has inquired as to what kind of workout clothes are good and where to get them. Below are some links and information.

I spent a few brief shifts at a store called Paiva (brief because they have closed their doors, alas alas) and completely fell in love with Nike products. I got them all at a discount so I bought a crapload and wish I could get more. Everything of theirs is seriously top quality (which is why you have to pay $60 for workout pants), but their stuff will last you forever and still look good from here to eterninty, especially if you hang-dry it all. They have a HUGE range of sizes too - XS to XXL. Nike is now my favorite fitness-wear maker, and you can get it at pretty much any sports store. Sports Authority appears to have stores in nearly every state in the Union so I'd say that would be the first place I would go for Nike stuff now that Paiva is closed. Also, try Finish Line if you're in the upper Midwest area (like two of my very good friends - Ohio and Illinois) or if you're here in Florida.

A store with some pretty cute stuff, and stuff for those of you who aren't hard-core cardio lovers, is Title Nine. Here's their site. They have a lot of stuff that will be comfy for your walk, your yoga or your toning that you'll also be comfortable wearing outside your house. Title Nine is based in Boulder, CO and all their apparel really has a casual, western (that's western in attitude, not western as in yee haw!) feel to it.

Another great store is Athleta (hit 'em up here). Athleta has really cute yoga-type stuff, which again is stuff you can wear evenings and weekends without feeling like you're walking around in something as revealing a swimsuit.

One thing I've really, really been wanting to try is a running skirt. You know, like the old school fashion-faux-pas skorts but in athletic-wear fabric. I think they look so cute and they seem to be pretty wearable. Check out this link or this link. Nike has one too, with a similar price point ($50-ish).

So you guys are probably like, 'WTF? All this stuff is EXPENSIVE!' and you're right, it is. I've tried to wear casual shorts/pants for working out and I almost always hate them. They're too hot or too stretchy or not stretchy enough or they ride my ass like crazy or whatever. Keep in mind that all the stuff I'm recommending up above are things that are engineered to be as comfy as possible so that you don't end up hating the product. That in turn leads to expensive stuff but I know that in my case, the more expensive it is, the more likely I'll be to wear it, and if I'm already wearing it, I might as well work out in it, right?

Can I just say: 'YAY, FRIDAY!'? Have a great weekend! Go out and enjoy your fall weather, all my northern friends!

xo

Soda = fat

2007-09-19T12:48:00.000-04:00

Read this.

Portions for Foxes

2007-09-18T13:21:00.000-04:00

I'm guessing only one person will get that reference (Jen!)...that's the name of a song by Rilo Kiley, and it kept sticking in my head as the title of this blog. Also, we're all foxes, right? Woo woo!

All right, kids, today is all about portion control - specifically, how to measure your portions without looking like a type-A obsessive psycho by weighing your food (not that there's anything wrong with that!) on a tiny little scale.

This post goes hand-in-hand with the 'buh bye fat' post from last week. Remember how I told you you're probably eating a lot more calories than you thought? I was shocked when I first started counting calories - especially with cereal, omg. I was eating double the recommended serving size for both cereal AND milk. Next time you eat cereal, dump your normal amount into a bowl, then dump that into a measuring cup. You'll probably discover that you're eating way more than the suggested serving size. A typical serving of cereal is anywhere from 1/2 - 1 cup depending on the size of the actual cereal grains, and most of the cereals I eat (Kashi and Cascadian Farms) range from 150-190 calories per serving not counting milk. Which is fine, but when you double the amounts, it really starts to turn into a lot of extra, unneeded calories that will be turned into fat.

Okay, now, on to serving sizes for macronutrients. (Who remembers what macronutrients are? Anyone?!?) A good serving size for protein is about the size of a deck of cards or the palm of your hand; complex carbs from vegetables - the size of one of your hands open and complex carbs from whole grains - the size of a tennis ball.

Jen tried the Nutritiondata.com calculator it told her she needed up to 3400 calories per day! Um, what is she, an NBA player? I dunno what to think of that thing now, so when you guys go on there to check out your calorie needs, will you let me know if it gives you data that seems more fitting for a 6'4" longshoreman? (I don't know what a longshoreman is, it just seemed to fit there.)

Don't forget to email me (at mailto:ghrbek@gmail.com) with questions if you don't want them posted in the comments. I look forward to hearing from you!

CALORIE NEEDS UPDATE!

2007-09-17T13:22:00.000-04:00

OMG! In last Friday's blog, the one about fat loss, I stated that in general women need 2200 calories per day. That was wrong! The recommended caloric intake for women is 1500-1800 calories per day.

My bad.

Buh Bye, Fat

2007-09-13T15:33:00.000-04:00

All right, class, today we're here to talk about fat loss. Hang on because I'm about to get scientific on your collective ass! Bear with me, mmmkay?

The book 40-30-30 Fat Burning Nutrition by Joyce and Gene Daoust is extremely informative about fat loss. The following is a very brief synapsis of Chapter 2:

Fat is the body's preferred source of energy; however, a high-carbohydrate meal stimulates your body to burn glucose instead of stored body fat. Eating a balanced, healthy, natural meal composed of the three macronutrients six times a day keeps your glucose levels stable, thereby eliminating the need for your body to burn off that extra glucose.

Macronutrients are food sources needed by your body for proper nutrition; they consist of complex carbs, fat and protein. A widely-recognized ratio of macronutrients is 40-30-30: 40% of your calories from carbs, 30% from fat, and 30% from protein for every meal.

The average woman in her early 30's should get about 2200 calories in a day. Of course your height, your activity level and your weight are factors so this may not be *your* target, but if you go to the nutrition data website (http://www.nutritiondata.com/) and enter your information in the "Daily Needs Calculator" field, you'll see how many calories you need.

If you're serious about fat loss, then I strongly recommend that you use this site to track your food intake for a few weeks. Then you'll be able to figure out how long it'll take you to create that deficit of 3200 calories and thereby lose a pound of fat. If you keep track of your food I'm guessing that you'll probably also see that you're not doing your macronutrients correctly either. So, I'm challenging you to track your food. If anyone does it, let me know how you actually eat compared to how you thought you were eating. I'm very interested to see what you come up with.

Remember, it took you 20 or 30 (or however many years old you are) to obtain that fat, and the reason you obtained it is because you ate mindlessly - without thinking about it. If you drove mindlessly, you would wreck, right? If you swam mindlessly, you would drown. So put a little thought into your eating and you'll get a much better result.

I hope I helped with the fat-loss question. Leave me comments and I'll respond! :o) Have a great weekend!

Get Lost (tomorrow), Fat!

2007-09-12T16:37:00.000-04:00

All right, so I stated in yesterday's post that today's post would be about fat loss. Heh...heh... um, I meant to study up on my facts last night, but didn't (I squandered my evening by getting engrossed in 'What Perez Sez' on VH1, sue me). So I PROMISE to go home and study up and give y'all a fat loss post tomorrow.

So today's REAL post is about balance. Sometimes you gotta eat 'bad' (I like to call it 'dirty', hee!) food. I want to make it clear that I DO NOT advocate never ever eating anything bad. You gotta be bad sometimes or you'll go nutzo. Ask anyone close to me - they'll tell you that if you put cake, brownies or ice cream in front of me that I will eat it until it's gone. GONE, I SAY, GONE.

Okay so the point is, ya gotta live a little. Don't eat 10 cupcakes at a time (Gena), but have a piece of birthday cake or a slice of pizza or a Coke or chips if that's what you want. Don't do it every day, but occasionally never hurt anyone. And I'll tell ya right now: If I am never able to eat a dark chocolate cupcake with dark chocolate icing ever again, *I'll* hurt someone.

So, just balance it. Eat clean most of the time so you can be bad (DIRTY!) occasionally and not feel guilty about it, and know that you're doing a good thing for YOU, which benefits not only you but those around you.

I'm off to the gym - they've got a new power-kickbox-bootcamp (can't remember the name) that I'm just itching to try. I'll let you guys know how it goes!

Abs? Where Are You, Abs?

2007-09-11T13:26:00.001-04:00

Miss Jen has been quite a busy bee - she keeps coming up with great blog topics. Her latest and greatest has to do with spot reduction - specifically she requested information on 'diet and moves that target belly fat loss'.

Commander Tom, who has been a huge influence in my fitness life, always says this at our Monday night SWAT class (at the Dr. P. Phillips YMCA, woot woot): 'Abs are made in the kitchen, not the gym.' Everyone has a six-pack - that's what your belly muscles ARE. However, if there's fat over them, no one will see them no matter how hard you tone them.

Unfortunately, nothing will target belly fat (or any other kind of fat). You have to have all-over fat loss. Some people may lose their belly fat first, thereby seeing results there first, but there's no way to target belly fat loss. In order to create fat loss, you have to create a calorie deficit. It takes a calorie deficit of 3200 (yep, three thousand, two hundred) to lose one pound of fat. (!) Of course this isn't in a day, just in general. We'll talk more about fat loss on tomorrow's post, but for now, just remember that you can't target fat loss anywhere on the body.

However, if you have muscle under the fat you're trying to lose, your body will be more efficient in burning the calories you intake. Okay, I have some GREAT exercises you can do at home. If you need me to explain them, I sure will. I don't want the post to be too long so I'll just list them, and if you want/need pics, email me at ghrbek@gmail.com, because I'm having issues putting them in the blog. (Yes, I suck.)

Good exercises for rectus abdominis ('front' abs)
1. Bicycles
2. Captain's Chair
3. Ball Crunch
4. Vertical Leg Crunch
5. Floor crunch

Good exercises for obliques ('side' abs)
1. Captain's Chair
2. Bicycles
3. Reverse Crunch
4. Side Plank (my favorite)
5. Vertical Leg Crunch

When you do these exercises, FEEL the muscle. Concentrate on where you're working. Before you try your first one, think, 'where am I supposed to feel this?' Chances are you'll feel it in your neck (because you'll be pulling your head up) or your lower back when you're not doing them right. Even if you only do ONE exercise, if you do it right, it's enough. You can't expect to do 20 of these to start. If you're doing it right, it'll hurt and hurt good. (I still can't easily do 30 captain's chairs, and I've been doing them for years - although I've graduated from the easiest version to the hardest version, WOOT!)

So for now, just work on your form and practice these, and email me or post a comment with your email address and I'll send pics.

Thanks for reading, and remember: Fitness Is A Choice!

Work It

2007-09-10T13:03:00.000-04:00

I think I caused quite a scandal with my last post - you know, the one about sugar?

A friend of mine posted a comment asking me why I'm advocating giving up fruit. Let me just clarify my previous post: I don't mean for anyone to give up fruit! On the contrary - everyone should be eating more! My point was just that fruit *does* contain sugar, and if you eat too much fruit (especially without balancing it with protein and complex carbs), there's a possibility you could still gain fat. That's all I'm sayin'.

As with anything, you should take my advice and tailor it to your needs - make it work! Only you know your body and what seems to work for you.

Now go enjoy that apple (banana, watermelon, et al)!

Kristia Knowles Was Right

2007-09-07T10:37:00.000-04:00

Kristia Knowles is a fitness professional. She doesn't eat sugar, not even natural sugar - i.e. the sugar found in fruit. I once read an article of hers in Oxygen magazine where she said that, to eat completely 'clean', you need to not have sugar. I was so mad, I threw the magazine! I was like, "Um, no sugar? NO THANK YOU!"

Not too long after that, I left my job at the Orlando Sentinel to go to another job. That other job didn't work out, so I was working at Pottery Barn about 35 hours a week. At $8-$9 an hour, I had NO extra money. One of the biggest things I had to change was my eating habits. I couldn't afford to eat out and I couldn't afford to buy anything but the basics - whole wheat bread, milk, fruit/veggies, eggs and tuna. Boy, did I ever drop fat. I went from a 135lb size 8 to a 118lb size 4 in 6 months without even trying. The point I'm making is this: Kristia Knowles was right. I cut a significant amount of sugar out of my diet. The sugar I did eat was brown sugar (less processing) that I added myself. I did eat fruit, but rarely did I have desserts, processed food (most processed food has sugar added), or my beloved Starbucks mochas.

'Well, what about Splenda?' you ask. I, personally, do not eat Splenda or anything of its ilk (i.e. NutraSweet, Equal, et al) because it's a processed, engineered food. To me it's not a coincidence that the cancer rate has risen in the past 60 years...risen with the advent of processed foods. So, yeah, I try to only eat brown sugar that *I* add. It sure helps keep your intake down. Fortunately I hate the taste of Splenda anyway so that's pretty easy for me.

If you slowly diminish your intake of sugar you'll get to the point where you, too, will think most juices and cereals are too sweet. Instead of thinking of it as deprivation, think of what you're giving yourself - a better body and better health.

Be good this weekend, and for god's sake, leave me some freakin' comments, wouldja? :o)

H2O

2007-09-05T16:10:00.000-04:00

This is going to be a very concise post. All I'm sayin' is: drink yo wata!

Most Americans are dehydrated - we don't drink enough water. Some of the ill effects of mild dehydration include fatigue and energy loss, cystitis or urinary tract infections (especially in women), headaches and premature aging! Not only that...drinking all that water will help you feel more full and you'll feel less like snacking. The standard recommendation is to drink 64oz per day. Try to drink even half that - two regular-sized water bottles is about 40oz. Start with that, then work your way up to 64.

I know it can be hard to choke down water - I used to hate to drink water, and I still don't really like it, but now I feel really, really deprived if I don't get it. I didn't drink enough water over the long weekend and have been dragging ass both yesterday and today, with headaches both days, and I'm pretty sure it's because I'm dehydrated.

Try drinking more water for two weeks and see if you notice a difference. I guarantee that you will! Let me know how it works out for ya!

Post any questions in the comments and I'll get right to them, I promise. :o)

Did I Skurr Ya?

2007-08-31T10:10:00.000-04:00

Hey guys, I'm wondering if I scared everyone off with my big ol' Eat Clean lecture from yesterday...? Well, here's the simplified version of it...this post is all about how you can clean up your eating with minimal impact on the way you eat but with mucho impact on your body.

1. Cut out processed food – eat food in its most natural form (as much as possible).

2. Cut out white sugar, flour, pasta, etc (go for whole wheat or brown) and color it up with fresh or frozen (not canned) fruits and vegetables. It's more filling, plus you're getting your fiber.

3. Gradually work up to drinking 64 oz or more of water per day. (That’s about 3 and a half regular-sized bottles of water.)

4. Eat 6 small meals daily - that means you get to eat every 3 hours!

5. Stop eating when you’re 80% full. Americans eat way too much. We don't need to feel full all the time...especially since most of us don't expend enough energy to use all that fuel.

I probably won't post again until next Tuesday (Sept. 4), so everyone: HAVE A SAFE AND HAPPY LABOR DAY! (THREE DAY WEEKEND, WOOT WOOT!)

Eat clean, yo

2007-08-29T12:34:00.000-04:00

Did you know that 'fitness' is 80% diet, and only 20% exercise? Basically what that means is you can eat crap and think, 'I can go work this off!'; you might work some of it off, but in order to have an optimal body (and optimal health), you gots to eat clean, I tell ya!

The basic principle of eating clean is to eat foods that are in their most natural forms possible (i.e. no processed food) and to limit sugar - even natural sugar - as much as possible. Yeah, I know: sucks, right? Finally, 'clean eaters' also drink at least 64oz of water per day.

Here's something that might make you feel better about clean eating: you get to eat 6 times a day - every three hours. (WOOT!) This fires up your metabolism and keeps your body running at a smooth pace all day. If you do this, you'll also eliminate the 3:00 sleepies - you know, the ones that make you fall asleep on your keyboard a few hours after lunch...the ones that send you running for the vending machine or snack bar to get candy or chips.

Eating clean can also help lessen or even eliminate symptoms of various and sundry diseases. This has been proven with diabetes, high blood pressure and high cholesterol to name a scant few. Not to mention that your skin will be clearer, your teeth will be healthier (you know, without all that processed sugar), and your attitude will be better.

Listen: if you're unhappy with your body, this is the way to change it. I guarantee that you can lose fat and become more fit by eating this way. My clean-eating 'bible' (please don't be offended, Christians!) is Tosca Reno's Eat Clean Diet Book (link to the right). You can get this book at Barnes & Noble or Amazon. This explains the features and benefits of clean eating and contains step-by-step instructions on how to begin. It also has different menus, 'cooler plans' and recipes.

SO! This is a pretty long - and maybe boring - post, but if anyone has questions, put them in the comments and I'll address them separately. Or I'll write another blog - whatever you guys (all two of you who read this) think. I'm open to suggestions!

Lose that fat, beyotch!

2007-08-29T08:04:00.000-04:00

Okay, sorry, sometimes I'm kinda sassy, and today is definitely one of those days. Anyhoo, my very first question on this blog is courtesy of mommygoingcrazy here on blogspot. She's a really great friend from Utah (we were once roommates! Ask her to tell you about the fistfight in the hall!). MGC asked me 'I am really looking to find a good way to loose baby weight. Or I guess a good way to loose inches and pant sizes. I am not really looking for muscle, is this possible?'

First off let me tell you: it IS possible to lose inches and pant sizes without building muscle (although I don't recommend this). You already know the formula, and you may not like it, but the way to do it is to do 20 minutes of interval cardio training 3 times per week. By 'interval', I mean doing 1 or 2 or 3 minutes of high-intensity cardio, then doing the same amount of low-intensity. The goal is to condition your body so that it brings your heart rate down quickly. If you're out of condition (and most people are so don't feel bad) it takes your heart a while to slow down after it starts racing. We'll talk more about conditioning later.

Okay, back to interval cardio. As a beginner, you can customize your interval cardio training by doing, say, 1 or 2 minutes of high-intensity followed by 5 minutes of rest (low intensity), and then work your way up to the 2-minute/2-minute thing. It will hurt, and it may be boring (an iPod helps IMMENSELY), but it'll blast that fat clean outta the park, especially when you couple it with a clean-eating diet. 'What's clean eating?' you ask. I'm so glad you asked! Let me just tell you!

Fitness Is My Life

2007-08-28T09:55:00.000-04:00

Hiya! Thanks for visiting me on my bloggeroonie-thingie.

This blog is about fitness - the joys and despair, the highs, the lows, the struggles and the victories that come with choosing a life of Fitness.

I hope this blog reaches out, somehow, to those who are seeking a healthier lifestyle (and, of course, the hot body that is a really fun plus to being healthy) but don't know where to go for (free) help. My goal with this blog is to use my years of research and trial-by-error experience to help other people to be healthy. I'm sure all you smarties out there will help me with my questions too.

So, read up, send me your questions, your answers and your suggestions. Hey, we're all in this together!