The shape of things

I know. I know. All I've been posting about lately is running! I'm sorry. But I just couldn't keep this great tip from you guys.

Self.com enlisted 2-time Olympic Gold medalist Gail Devers to watch some tape of 5 or so girls running and comment on their stride, posture and give them tips on how to improve their speed.

I watched the video and listened to all the tips yesterday and when I got on the treadmill after work I picked one close to the mirrors so I could critique my form.

If you're new to running or an "old pro" this video will help you out. Maybe you aren't comfortable yet running and you are self concious about the way you run - or maybe you've been running a long time and are getting frustrated becasue you cannot increase your speed.

Here are a few of Gail's tips that helped me out:

1. When you run you want to be leaning just a little bit forward. Most of the women in the video were either too upright or were leaning back, this slows you down and adds drag.

2. You want to land on the balls of your feet when you run, but you don't want to have pointed toes (she calls it the dancer run). Your feet should be flexed when running and should hit the ground toe to heel - not flat footed and not heel first.

3. Your stride should feel like you're riding a bicycle. Your feet should come up quite a bit behind you. I tried this yesterday and was impressed at how much better it felt to move my feet in a circular motion.

Watch the video and go to the gym to critique your form (do like I did and find a spot near a mirror). Some basics you want to remember is to keep your shoulders relaxed and away from your ears.

Part of living a healthy lifestyle is eating healthy. In fact, it's a HUGE part. You can exercise your heart out, but if you're eating too much or eating an unhealthy diet, you'll see little - if any - results.

Many women (and men) start a healthy diet with full force - counting calories and fat and trying to get the right amount of water/veggies/fruit etc. Unfortunately a lot of times this leads to a very blah diet. They'll eat chicken and veggies every night for dinner and the same salad for lunch. Obviously this would be very tough to keep up for a lifetime.

I made this mistake. But, soon after I started a healthy lifestyle I got married and found out that I love to cook. Before, I'd make very small, healthy and unimaginative meals for myself. They were a little boring, very blah and very similar. But with a new husband, I wanted to cook something more exciting, tasteful and yummy. I started using recipes from Rachael Ray and Bon Appetit.

At first I was very scared because the recipes called for olive oil! Which I knew had a lot of calories - but as I did my research I found out that the fats in olive oil are good fats and that without good fats in your body it's hard for it to function well. I read about how people on low-fat diets don't get enough heart-healthy fats which actually puts them more at risk for some diseases. 

While on vacation I found an old issue of Self Magazine in the house we were staying at (2001 issue). They had this interesting section on "pet peeves" in the gym. I read through them, shaking my head and thinking of the many times people have committed these sins in my gym, and it got me thinking.

Not all of these etiquette rules are necessarily common sense. So one more reason people might be intimidated of the gym is because of the fact that they don't know these etiquette rules and therefore get stares and glares when they go to the gym. Not good.

In order to make everyone comfortable at the gym I wanted to list a few of the common etiquette mistakes in the gym. If you are an offender of one of these, you may want to reconsider your ways. If you're a newbie, please read through these so that when you go to they gym you'll feel comfortable and at ease.

• Talking on your cell phone - many gyms ban cell phones, but a lot don't. So even if you're gym allows them, keep your phone in your locker. It's rude when you're on the treadmill chatting it up and someone next to you is doing a six mile run and trying to tune out the world. This is your down time, your "you time" so keep the calls away and get back to them when you're done.
  
  
• While waiting for cardio equimpent to free up, staring at the people on the machines - many times you'll go to the gym (especially during "peak" times) and there will be no free cardio machines, which means you have to wait. But while you wait don't stand in front of a treadmill and stare at people finishing up their workout. If you can, go and do some crunches or weight machines while you wait, or take a seat and pick up a magazine.
  
  
• Leaving your sweat all over the gym equipment - they have those paper towels and spray cans there for a reason - to wipe up all of your sweat! If you use a machine or a bench, take the minute or two to spray it down and wipe it up.
  
  
• "Hogging" a weight machine - If you've ever been using a weight machine (like the lat pull down) and notice someone waiting to use it, offer to allow them to use the machine during the breaks between your sets. It's a great way to get in a good amount of rest between sets, and it's just courteous.
  
  
• Taking dumbbells or a stability ball while someone is still using it - This happens to me a lot. I like to do a "circuit" workout a lot of times so I'll have two dumbbells and a stability ball and a mat. I'll be doing biceps curls and then get on the ball to do chest flys... but sometimes someone will come up between my biceps curls and take my ball - even though it's right next to me. Best way to avoid this is to either take equipment from the designated areas, or simply wait until the person is done with the set and ask them... which leads to the next one...
  
  
• Talking to people who are in the middle of working out - If you see someone on a treadmill or doing reps on a machine or with weights, do not talk to them. Even if you know them from an exercise class, it's ruder to start a conversation than to walk by without saying anything. If you want to talk to them, wait until their done and resting. A lot of exercises take concentration, and when someone is blabbing to you during that, you'll lose the concentration and not work as hard. (Next time you're in class, you can say something like "I saw you working out, but didn't want to interrupt you're workout, how are you doing")
  
  
• STARING - the men in my gym are infamous for this one, but the ladies do it too. Working out makes you sweat and a lot of times puts you in positions that aren't the most flattering (i.e. butt sticking out during a squat). Therefore, do not stare at people in the gym. I know that sometimes people do weird things (like walking backwards on a stair climber, saw that yesterday) but they are not doing it for your viewing pleasure, so be nice and look away. If you need to stare at something stare at the TV or at yourself in the mirror.
  
  
• Talking to friends during an exercise class - Similar to being on your cell phone, when you're in group exercise classes and people are talking to one another it's rude to the teacher and to all the students. Keep you conversations for the locker room or for the coffee shop after class.
  
  
• Not unloading the weight bar  - For some odd reason a lot of women don't use weight bars, but you should. Strength training builds up muscles, speeds up your metabolism and burns more calories while you're resting. That said, it's the worst when I go to do a leg press and some "beefhead" has left his 300 pounds of weights on the machine. I'm no lightweight and could take off all those 45 pound plates, but I shouldn't have to. So when you're done, unload the weights.
  
  
• Leaving gym equipment all over the gym - Gyms have weight racks and ball stands for a reason, to keep it tidy. So when you use some equipment be sure to return it to its home. It helps the gym stay clean and safe and it makes it faster for you next time because you won't have to search for the things you need.
  
  
• Last but not least, hogging the water fountain - This is not the place to catch your breath between sets, it's where you sip some water and move away. I regualrly use the fountain to fill up my water bottle, but if I see someone behind me I let them go first so they don't have to wait while I fill.
  

Most of these things are simple to follow once you realize the reason for them. The gym is not a scary world where people have a secret language and handshakes and only those on the "inside" are allowed. Gyms are for everyone who is a member. So use your membership, go to the gym and stop being intimidated.

I recently received a question about one of the workouts posted in this blog. It was from a young woman who had been doing the workout for a couple of days and wanted to know when she would start seeing results and how she could lose some weight.

Often I take for granted that I've done a lot of food/diet/nutrition/fitness research and forget to give the basics here in the blog. I don't want that to happen. I want this blog to help you be the healthiest you've ever been and be in the best shape of your life - no matter where you are in your health and fitness goal.

Therefore I put together a list of articles, sites and other resources that are great for newbies and beginners, but also good for those of us who sometimes forget the basics.

These range from the basics in strength training, to what is a calorie. Please visit the sites and if you have any other great resources leave them in the comments section. I wish you all the best.

 

Helpful links:

Food, Diet and Nutrition: These have answers to your questions about calories, a simple plan that helped me lose weight, online food journal tracking device, etc.

http://www.shape.com/eatright/7847 - Answers to your top ten questions about calories (GREAT, basic and easy to understand!)

http://www.self.com/challenge/welcome the self challenge – how I lost 28 pounds (a simple way to exercise correctly and eat right)

http://mypyramid.gov/ - the best way to find out what foods your body needs

http://www.fitday.com – How to track your calories easily and effortlessly with this online food journal.

http://www.calorieking.com – Online database of calorie counts, including fast food chains, restaurants, and other common foods

http://www.dietfacts.com – Great resource for calorie counts in restaurant items. Features an A-Z listing of all restaurants in their database.

 

Fitness, Exercise and Workouts:

http://www.webmd.com/fitness-exercise/guide/fitness-beginners-guide - Fitness 101 great advice and definitions - a great place to start if you're new to exercising or always feel like you don't know the names and definitions thrown around

http://www.self.com/fitness/calculators Once you start working out, find out how many calories you are burning with different activities (sometimes it's a lot less than you think or maybe even more). It's good to know so you don't overeat or undereat.

http://www.shape.com/tools/calc/burned/ Another place where you can calculate the amount of calories burned (based on weight, activity and length of time)

http://inshapewoman.blog.com/1832539/ - You'll soon find out that walking doesn't burn nearly as many calories as running. Get over your fears of jogging and read my post called "Beginner Runners"

http://fitsugar.com/218213 - why strength training is important for weight loss - You don't just need to do cardio, you also need to pick up the weights - and this article tells you why!

http://rodale.typepad.com/coachjenny/2007/06/losing_fat_gain.html - You might find out at first you're losing fat and gaining muscle - but don't fret if the scale actually goes up when you start this new lifestyle, it's most likely only temporary and this article explains why that is.

Last night I took my first (ever) pilates class. I had heard from some friends that it was a great workout, etc. and of course every other article in my women's fitness magazines praise pilates like it's the next best thing to Christ. So, I tried it.

I was surprised at how many of the poses/exercises we did that I had already done before in my normal ab-strength routines. So it was great to be able to do some of the "advanced" forms being only a beginner. I definitely felt my core working during the moves and it pushed me to hold some poses longer than I would do on my own. (Like the 1-minute plank). I'm going to wait around to see if my abs are sore (they aren't yet, but sometimes it takes a while) and if they are I will definitely take the class again.

If they aren't? Well, then I'll probably stick to working out my abs on my own. I know that pilates isn't just about abs, but that's my "trouble spot" and that's what I want to target. I'm not saying I'd never take the class again, but I wouldn't up my attendance to more than once a week.

Have you had a success story with pilates, or a not-so-successful story? Share it. Got any tips for me, a beginner, on how to get the most out of the pilates class? I need them! Please comment. 

I know it's the middle of June so you may be asking "a new year?" But yesterday was my birthday, so for me it is a new year. I found these two great articles/resource centers for getting outside in the summer and trying something new.

We all know that doing the same exact workout day after day, week after week, can quickly lead to boredom, apathy and finally quitting. So, it's always wise to switch things up. But for most of us (including me) "switching things up" means hopping on a different cardio machine. Eek.

I found this "Beginner Adventure Guide" on the Women's Health Website. Basically you choose "on land" or "on sea" and they have about 8-10 different activities ranging from triathlons, hiking, and extreme tree climbing. For each activity they link to about 4 articles with tips and advice on how to get started. I'm really interested in the triathlon link, since that's something I've been chewing over for the past few months.

Well if you're like me and live in Louisiana or any other climate where 80% humidity and 90 degree heat is norm, you may be thinking, "Stephanie, you're crazy, it's too hot to try something new"

So that's where this article comes in handy.  The article is about running in the heat and humidity, but the author gives some great practical advice that can be applied to any outdoor activity. Some of the advice includes: fueling the workout properly, give your body at least 14 days to adapt to the heat and humidity - meaning power walking instead of running, or mixing up run and walk.

She also gives "tricks" to adapt. One of them is to take a Bikram yoga class, which is also called "hot yoga." Basically you do yoga in a room with 105 degree heat and 50% humidity. Yikes. But she says it's a great way to get your body used to the heat and humidity with out overextending yourself. 

And of course, keep yourself hydrated no matter what you choose to do. Happy adventuring. Keep me updated if you try any of these new activities - I hope you do! 

The gym. It can be a pretty intimidating place. For the obvious reasons (shiny muscular men and teeny sports-bra sporting women) and then other reasons like waiting in line for machines you don't really know how to use and worrying about whether you're adhering to the gym's "code" (like wipe down machines, replacing weights, etc).

I remember the first time I decided to hit up the free gym on my university's campus. I was very intimidated. I didn't know what to wear let alone how to use the equipment. So I enlisted a good friend to join me, so we could stumble around like idiots together. We made our way around and eventually figured it out (as everyone usually does).

So when I ran into this article today called Gym Dandy I knew I had to share it with all of you. It offers some great advice about getting around the gym. I think it works for both newbies and seasoned pros.

It's got great tips about how to not waste time waiting in line but substituting cardio machines and how to use free weights instead of waiting for the leg press machine, etc. It talks about how to get an ab workout throughout your entire strength routine by making small easy changes. Great stuff.

If you've been intimidated to join a gym or even just to explore your own, please read the article and take the advice. I love the gym and try to do as much as I can in it, but I even found a lot of great new information from the article.

I figure a good place to start out is with running. If you had told me three years ago that I would be running 6 miles, and enjoying it - I would have called you crazy. Running is not easy and it can be way intimidating. It definitely was for me because I had the wrong attitude.

My concept of running came from my dislike of conditioning for soccer while I was in high school. I look back now and I see that on most of our conditioning runs I was running too fast, hence I wasn't able to breathe, and it hurt and I got side stitches quickly - which falsely led me to believe that I just wasn't a runner.

If this is how you feel about running, and if you seem to always be out of breath and hurting when you try to run, you're probably going to fast. I read this article today and it talks about how our body needs time (about 15 minutes) to be physically ready for running. It's got some great advice and very technical information about muscles and oxygen etc. Check it out.

So if you're starting to run here's some simple advice:

1. Start off slow. Make sure you give your body proper time to warm up - 15 minutes - each time you run.

2. Alternate between walking and jogging.

• If you're on a treadmill, after your warm up alternate between 1 minute of jogging at about 5-6 mph. (I'd stay closer to 5 mph). And then do a recovery of a brisk walk for however long you need - say 2-3 minutes (3.5 mph - 4 mph).
• If you're outside, you can time yourself (or get this Garmin Forerunner that tells you how fast you're going) the 5-6mph speed is a 12-10 minute mile.
  
• Work up to where you can run longer than recover, but don't push yourself too much too fast

3. Give yourself recovery days - If you run for two days, take a day off to rest or do something else other than running (like swimming, biking, etc.). If you run too much you'll get injured.

4. Smile and enjoy the run. It's hard work but the sense of accomplishment after the run is worth it. Let it be your time where you clear your head and focus on your body. Listen to music that pumps you up, run on a treadmill and watch your favorite show, go on a trail run and enjoy the natural sounds and sights around you.

5. WATCH out for stray/loose dogs. There's nothing scarier than hearing those paws hit the pavement right behind you. If it happens, don't freak out. Here's what I do, I stop running, I don't look the dog in the eye (that's a sign of dominance) and I pretend to be aloof. If he stops running after me I start slowly walking away until he's no longer interested or I turn a corner.

Are you a runner? Do you have any advice for newbies? Leave it in the comment sections!