The shape of things

Random title.

Somedays I finish work at 4:30 and the last thing in the world that I want to do is hop on the treadmill and run for 30 minutes. So it's those days that I turn to some alternative heart-racing cardio activities.

Yesterday was one of those days. So I turned to my November issue of Shape Magazine for some motivation. And I found this very interesting feature on metabolism. Basically the article was about how working out and doing the same things at the same intensity day after day does nothing for our metabolism. In fact, our bodies get very used to it.

So they present a few ways to stoke your metabolism from time to time to make sure you're reaching your calorie-burning potential. I did a circuit that combined cardio with strength moves, here's what they had to say about it:

"This high-intensity sculpting routine helps you get that permanent metabolism boost by building muscle, but it also keeps your real-time calorie burn on high—so you get the best of both worlds."

Unfortunately, the routine I did is not available online. So if you want to try it pick up the November 2007 issue of Shape. But, they do offer a few alternative routines on their Website that have the same metabolism boosting results.

After doing the first half of the 30 minute routine I was winded and ready to quit - I drank some water and finished it and felt great. It was definitely harder than running for 30 minutes - but it felt great to be doing a high intensity work out.

Try the alternative routine today.

Women's Health picked out their list of the nation's top trainers and had each one of them share their secrets and a toning move. The result is awesome. The article features a section on why they were selected as one of the top trainers, and then it shows you how to do one of their "signature moves." I can't wait to try these at the gym.

My favorites on the list are:

1. This move is by trainer Sherri McMillan. It's called the Double Arm Airplane Row and works almost every musle in your body.

2.This move by Mark Verstegen looks like it's totally tough! And I love that. If you've ever done normal pushups on a stability ball you'll know how hard it is - and now imaging doing it with one leg in the air! nice...

3. I can already feel my sore glutes just looking at this Sumo Dead Lift by Paul Chek. Not only does it target major muscle groups - it also will improve your posture!

4. And this one will be the perfect cooldown. This stretch using a foam roller will release tension in your shoulders and lats (which get real tight if you sit at a computer all day). It was developed by Jeremy Cheung.

(Images Source)

Read about the trainers here and try their workout moves today at the gym!

One last favorite is from Tom Holland who will help you release your "inner speed demon" with two cardio workouts.

One cardio workout is the famous tempo run I described in detail last week. And the other is a unique speed interval training workout that I just had to post here for you:

Do It: Warmup jog or walk, 5 minutes. Go hard (a bit faster than your average pace), 5 minutes. Sprint, 30 seconds. Go hard, 1 minute. Sprint, 45 seconds. Recovery jog, 1.5 minutes. Sprint, 1 minute. Recovery jog, 2 minutes. Go hard, 45 seconds. Recovery jog, 2 minutes. Go hard, 30 seconds. Cooldown jog, 10 minutes.

I showed you last week how to do a hills workout which is a great way to get your heart pumping and keep your muscles guessing.

Another great way to vary your cardio is to do sprints or interval training. Basically it helps your body (your heart, specifically) become more efficient because it's working harder at almost maximum intensity for short bursts.

This is a workout I created and did yesterday on the treadmill. I was sweating up a storm after! Try it soon:

• Burns 370 calories (based on a 145 pound woman, self.com)

0-3 minutes: Walk 3.5 mph, 1% incline (keep it at 1% the whole time) (RPE: 3)
3-3:30: Sprint at 7.5 mph (RPE: 9)
3:30-4:30: Recover, jog at 5.0 (RPE: 5-6)
4:30-5:30: Sprint at 7.5 mph
5:30-7:30: Recover, jog at 5.0
7:30-9:00: Sprint at 7.5 mph
9:00-12:00: Recover, jog at 5.0
12:00-14:00: Sprint at 7.5 mph
14:00-18:00: Recover, jog at 5.0
18:00-18:30: Sprint at 7.5 mph
18:30-19:30: Recover, jog at 5.0
19:30-20:30: Sprint at 7.5 mph
20:30-22:30: Recover, jog at 5.0
22:30-24:00: Sprint at 7.5 mph
24:00-27:00: Recover, jog at 5.0
27:00-29:00: Sprint at 7.5 mph
29:00-32:00: Recover, jog at 5.0
32:00-35:00: Cool down, walk at 3.5 mph

If you don't have 35 minutes, split it in half and finish your last sprint/recover at 18:00 minutes and do a 3 minute cool down.

The RPE is rate of perceived exertion: RPE 1 is laying in bed and hitting the snooze button, and RPE 10 is your ultimate maximum exertion (all out can't go any faster sprint). Look at the end of this post for more details.

Obviously if you cannot currently run at a moderate pace for 30 minutes straight, this will be a little too intense for you. A great way to modify it is to either walk during the recovery periods (a brisk walk, though, like 4 mph). And if that's still too much, instead of sprinting at 7.5 mph, maybe do 6 mph.

Like I said before if you're a runner or if you want to start training for a race you really need to keep your runs varied. You'll need to do one set of interval training a week - but make sure you either REST or do a very EASY run the next day.

Here's a typical run schedule: Intervals (1 day), Tempo/Race pace Run (1 day), Easy Run (1-2 days), Long Run (1 day)

RATE OF PERCEIVED EXERTION (RPE)

RPE Intensity Level
3-4 Easy to moderate; you should be able to maintain this level and carry on a conversation with minimal effort.
5-6 Moderate; you can maintain this level and have a conversation with some effort.
7-8 Difficult; maintaining this level and having a conversation requires quite a bit of effort.
8-9 Peak effort; you won't be able to maintain this level for more than 3-4 minutes.
10 No-talking zone.

The past couple of months my cardio workouts have been very blah. I've been getting on the treadmill setting it at 6.0 and just jogging for either 2-3 miles, getting off and going home.

Yesterday I found an old cardio workout from Shape Magazine that incorporates speed training and hills into it. So I decided to give the old workout a try - and man it kicked my butt!

I'm not sure what you're cardio workouts consist of, but if you find yourself in autopilot mode, it may be time to rev things up. So in that spirit I will share a few cardio workouts that beat boredom and will help you burn more calories.

Hills workout (the one I did yesterday) - treadmill

• 0-4 minutes - Warm up at 0% incline at 3.5 mph
• 4-5 - 1% incline, 5 mph
• 5-6 - 2% incline, 5 mph
• 6-7 - 3% incline, 5 mph
• 7-8 - 2% incline, 5 mph
• 8-9 - 1% incline, 5 mph
• 9-11 - 0% incline, 5.5 mph recover
• 11-13 - 1% incline, 6.0 mph
• 13-15 - 2% incline, 5.5 mph
• 15-17 - 4% incline, 5.0 mph
• 17-19 - 2% incline, 4.5 mph
• 19-21 - 1% incline, 4.0 mph
• 21-23 - 0% incline, 5.5 mph recover
• 23-24 - 1% incline, 6.0 mph
• 24-25 - 2% incline, 6.0 mph
• 25-26 - 3% incline, 6.0 mph
• 26-27 - 4% incline, 6.5 mph
• 27-30 - 0% incline, 3.5 mph Cool Down

(Obviously, you should choose the speeds that are best for you. Before I was running comftorbaly for 30 minutes, I'd walk during the recover periods instead of jogging. Modify it to fit your physical activitiy level)

Here's a few links to some other workouts:
1. Elliptical Workout
2. Treadmill Big Hills Workout
3. Long list of Fitsugar's Cardio Workouts

If you're a runner you'll want to mix up your runs throughout the week. For example, you'll want to do one workout with sprints, you'll want to do one long and steady run, you'll want to do some easy runs, and some tempo runs (tempo is like a race pace, but shorter than race distance).

The benefit of mixing up your runs and your cardio workouts is that your heart and body will have to work harder than when you're on auto pilot, which means you'll burn more calories and you'll keep getting fitter and stronger.

If you do pilates or yoga, you're probably familiar with this pose:

(Source)

In yoga it's called the boat pose. In Pilates it's called the "V Position." If you've ever taken a Pilates class, there's a good chance that you've had to do a teaser. That's where you're lying on your back, legs straight out and then have to pull up your top and bottom half into this V position.

It's a tough move and takes a lot of core muscles to do. It's even harder to keep your legs straight and your back flat and have your legs this close to your chest. This is a stick drawing of what I look like when I do this move:

My legs are rarely straight enough, there's always a slight bent. My back isn't as flat, and my knees come nowhere close to my chest. This bugs me because I'm pretty good (not bragging) at most of the other things we do in the mat class.

So I asked my teacher what the problem could be. First off, in great motivating-instructor ways, she told me that my teaser and V looked great and that I was being more critical of myself. Then she said that I might need to strengthen my back muscles - specifically the low back. We do some back moves in class, but she suggested weights.

And that's just what I did yesterday. As I read up on strength training for the back, I realized that our back and our core is like the trunk of a tree. If we just focus on strengthening the limbs, we're missing out on the whole picture.

Here's a run down of the moves I did yesterday: If you have your own, please post them in the comments section!

1. With dumbbells in both hands (around 5-10 pounds) get in a plank (push up) position with legs wider then normal. Keeping body straight, lift one hand with weight to your hip. Lower and repeat on other side for one rep. Do 8-10 reps.

2. Get a stability ball and a step. Put the ball on top of the step. Standing on the side of the step, lean over the ball so that your chest and stomach are on top of ball and feet still on ground. Hold on firmly to the sides of the step (the narrow sides). Lift your legs keeping your torso still so your legs are parallel with body (not higher). Squeeze glutes and hold for one count. Lower. Do 10 reps.

3. Load 15-20 pounds on a low cable pulley machine with a handle attached. Grab the handle with right hand, palm facing down and step back until there's no slack in the cable. Lunge back with your right foot so that your left thigh is parallel to floor and your knee is aligned right in line with your ankle. This is the starting position. Pull your right arm back and then bend your elbow to bring your hand toward your ribs. Do 10 reps then switch to other side.

4. Back extension- using the hyperextension bench and holding a 5- to 10-pound weight plate, cross arms at chest, hook feet under pad, rest hips on the edge, and lower torso to hang at a 45- to 90-degree angle. Lift torso to form a line from head to heels. Click here for a pick of the bench I'm talking about.

Do 2-3 sets of this. You can do it as a circuit or just go one move at a time.

And obviously - practice the teaser/boat/v position as much as possible. It doesn't just have to be in class!

It's been a LONG while since I've posted an actual workout on here so when I found this one today on Women's Health I knew I had to share it with you.

We should all be well aware of the benefits of a plank - push up position - you use all your core muscles to stabilize your body and then you use almost every other muscle as well (arms, back, legs, calves, shoulders). But just holding a plank for an extended period of time can get boring.

So Women's Health came up with four "twists" on the original plank. Some of these moves I've done in my Pilates mat class, and others I can't wait to try.

This is a great "at-home" in front of the TV workout. Each move calls for ten sets (but don't worry each move is only one rep) So you could do this workout all at once during your favorite show. Or as a circuit doing the four moves in a row two times during each commercial break (that should last you throughout Ugly Betty, right?).

Now don't be fooled - if you've never done exercises in a plank position these are really TOUGH. They take a lot of strength and a lot of energy. You just may sweat. :)

But for a great all-over strength toning session, print out this workout and let me know how it goes. Here's to having stronger muscles and a stronger core!

Sorry for the lack of posts this week so far. I've been busy at work, but promise a few posts today - so you can still get your fill! :)

Tomorrow morning (saturday) at 8:00 a.m. eastern time, turn your TV sets to ESPN2 and watch the U.S. Women's soccer team battle England in the quarterfinals of the Women's World Cup. We're by far favored to win, but tune in for a great match.

In the spirit of the Women's World Cup  this new research study I read about today finds that soccer is better exercise than jogging. All I can say is that it definitely is more exciting! :) I love both, but soccer beats jogging in the fun category too. (Read the article here).

The researchers found that a friendly game of soccer actually burns more fat and builds more muscle than jogging. So get out your cleats and soccer ball and a few friends and go scrimmage! Have fun and know that you're getting a great workout.

Watch the game tomorrow morning for some great moves to emulate. 

I've mentioned before about how my one main "trouble spot" all my life has been my belly. Growing up I always had a pooch, and when I started gaining weight in college the pooch turned to a pot belly. I was always very self-concious about this part of my body and never - ever - ever liked wearing bikinis or anything showing my midsection.

When I started losing weight I lost weight everywhere else first and then in my belly (boobs, thighs, arms then belly!). And when I was at my target healthy weight I still wasn't too satisfied about the look of my abs. The top part was flat-ish but the lower part was still flab-ish. I did so many crunches and core workouts. And I always mixed them up trying new moves and doing more reps or adding resistance. I still felt like not much was happening.

Then, I made the decision to take Pilates.

Read about my first class here. I wasn't sold after the first class. I liked it, I liked how my abs were "engaged" and working the whole time, I just wasn't sure if there would be any benefit from it since my previous core workouts actually included a lot of pilates moves (not to my knowledge at that time) and hadn't produced the results I craved. 

So that was June 22. And it's now been almost 3 months and I have to say - dang my abs look good!!

I've been taking the class 2-3 times a week. Somehow the mix of the moves, the way we work the core, the way I am more aware of engaging my transverse abs all day - all these things have done wonders for my abs. I feel more confident about them, I stand up straighter, and most importantly I can see in the mirror that they are truly flatter.

If you've been on the fence about taking Pilates - take it from me and every other starlet who swears by pilates - try it out. Give it a couple months and then make your decision.  I hope you have similar results as I did and I also hope that it will open up your mind to different ways to work our bodies. 

One of my friends got engaged last Friday, and during a chat yesterday she mentioned how she wanted to have "toned arms" for her wedding. Of course the workout-fiend inside of me just went to town thinking of all the great exercises and moves she could do to target the upper body.

I told her we'd need to focus on several body parts - the biceps, triceps, shoulders, upper back, chest and abs.

I found some great workouts on Shape.com targeting each of these spots. If you're interested in toning up your upper body, read more...

Triceps -

• three great and simple moves to tone - Notice how you use one arm at a time on these moves, this is great because i've noticed that a lot of times my stronger arm will take over
• the moves in this set are a little less coventional - but still effective!
  

Biceps -  we all know the biceps curl - but unfortunately a lot of us do it incorrectly. While you're doing the curl your upper arm has to stay completely still or you aren't effectively using your bicep muscles.

• This set of biceps moves tries to elimnate that upper arm movement  (3 moves)
  

Shoulders -

• Great moves to get those nice curved shoulders(3 moves)
  
• One move that's great for shoulders (1 move)
• Another good one for those shoulders (1 move)

Upper Back -

• This workout really uses both the shoulders and the back
  
• Can't go without a lat exercise (1 move)
• Great for back and shoulders (1 move)
  

Chest -

• Push ups (they hurt, but they work!)
  
• Chest press (1 move)
  

An allover move -

• Bench press! (don't be scared, you can do it)
  

Ultimately - the most effective way to tone up is to keep your muscles guessing. That means never doing the same workout over and over and over. You need to constantly alternate between several workouts so that your muscles have to work hard doing something they're not familiar doing.

If you seriously want to tone you're going to need to strength train at least three times a week. And if it's for your upper body you'll want to focus on it the majority of the time, but don't neglect other parts either. 

Got some great upper body moves? Post them in the comments 

I love setting goals for myself. It's a great way to get me motivated and moving. Whether it be signing up for a 10K or deciding that I want to be able lift a certain amount of weight - I always need a goal or two to get me going.

So when I saw an article in the new Shape Magazine about "being the girl who can do pull ups" I was immediately hooked. My husband pokes fun at me because I lift weights 2-3 times a week and yet I still can't pull myself up while hanging on a bar. Of course he doesn't take into account the fact that it's a lot harder for women to do a pull up - but enough with excuses!

I tried to find the article on Shape's website, but they haven't posted it so I'll share it with you here:

1. Do seated lat pull down exercises - load 20-30 pounds and sit at the machine and pull down the bar. For form tips read this article. Keep adding more weight so that by the last two reps (out of 10) you can barely do another one.

2. Standing Lat Pull Down - Attach handles to a high cable machine, holding handles with palms facing forward. Bend your elbow, pulling handles down towards your shoulders. return to start position; repeat. When you can lift half your weight, advance to the next move.

3. Assisted Pull Up - set the weight on an assisted pull up machine to half your weight. When you can lift 80% of your weight, try number 4. Watch a good video on form and how to use these machines. (disregard the cheesy dude) hehe.

4. Pull-up  - Grasp a pull up bar with hands wider than shoulders and palms facing away you. Bend elbows, pulling chest toward the bar. Lower to start position and repeat. Do 2 or 3 sets of 2-5 reps.

You did it! Go Girl!!