You are currently browsing the tag archive for the ‘Fitness’ tag.
First go read this about the proposed fat tax in America.
I used to be one of the masses who believed that education alone could save us. Save us from everything (including obesity) because obviously, ignorance is the enemy. And no, I am not promoting being an idiot. When it comes to being overweight, there always seems to be an underlying current of ‘they should know better’ and that once you learn the wonders of calorie counting and regular exercise, that is the matter sorted. If the deviant behaviour (e.g. eating) continues, a little bit of shame therapy (do you know how many blocks of butter you are putting on your body by eating that ice cream everyday?!) might just do the trick.
I don’t think anyone is under any illusions that their third bar of chocolate is doing them any favours. And of course, for your body to run at its peak of health, balanced eating and regular exercise is major component. But I know girls who eat like horses and are a consistent size 8. I know girls who are far fitter than most people I know and maintain an “overweight” BMI. So who here needs to be taught the education of weight loss?
I am pretty knowledgeable on nutrition and weight loss. I pay out of my own pocket to see a dietitian, I research on the internet and I have in the past lost over 60lbs (until I had some sense knocked into me and stopped starving myself.) I know how much I should exercise, how much I should eat, how much protein I need and which carbs are preferable. I am anything but ignorant on living a healthy lifestyle. So why am I still fat?
Well for one, I come from a family of women with big boobs and hourglass figures and no matter how much weight I try to lose, there is no changing that. That is just the way I am built. Secondly, intellect is not as strong as emotion (in my brain anyway) and after months of therapy, I am finally seeing patterns in why I do what I do. I do not eat because I don’t know any better. I have enough guilt, shame and logic to know better than to overeat. So why do I still do it? Because it calms me, because it soothes the compulsion, because when I feel like I am not good enough for anyone or anything then I honestly don’t give a fuck because what’s the harm in ruining already damaged goods? There are many a reason why I am fat, but ignorance is certainly not one of them.
Whenever I watch a weight loss show, I am struck by how often the presenter gives the impression of lack of knowledge and laziness being the black-and-white reason behind why so many people are overweight. I have yet to hear about the socioeconomic culture of fast food and lack of activity that overwhelms some areas due to poverty. I have yet to hear an address of the emotional issues that accompany the lack of motivation for self care. I have yet to hear of an approach other that calories in vs calories out. All I see is shaming people when they break and then comforting them when they cry before pushing them back onto the treadmill.
If weight loss were as simple as knowing to put down the fork then the obesity crisis would be a thing of myth.
As a college student, I know the pain of being stereotypically poor and having one too many nights of cider and pizza. I’m not a member of a gym and I own nothing more expensive than a pair of dumbbells and a yoga mat, but I believe that anyone can workout, get fit and enjoy themselves without breaking the bank.
I used to be really lazy about lower body strength training. And if I’m caught for time, it’s still usually the area that doesn’t make the cut. I rationalise it to myself by thinking that the running, kickboxing, yoga, etc. are all working my legs fine and hard and is that not enough? Its not a bad start. But if I want to get BETTER at running and kickboxing and yoga, then lower body strength training is an essential building block.
As a college student, I know the pain of being stereotypically poor and having one too many nights of cider and pizza. I’m not a member of a gym and I own nothing more expensive than a pair of dumbbells and a yoga mat, but I believe that anyone can workout, get fit and enjoy themselves without breaking the bank.
I’ve always loved upper body strength training. This may be due in part to my body’s affinity to store fat lower down in the tummy and thighs area so my arms are always the first place I see results when I kick the strength training up a notch. I’ll admit, having access to lots of weights is the one thing I miss about a gym. But that’s no reason not to fire up those guns.
As a college student, I know the pain of being stereotypically poor and having one too many nights of cider and pizza. I’m not a member of a gym and I own nothing more expensive than a pair of dumbbells and a yoga mat, but I believe that anyone can workout, get fit and enjoy themselves without breaking the bank.
I’m not going to get into the whole “Flat Abs Fast” or “Six Pack in Six Weeks” junk. The fact of the matter is that you can’t spot train and the way to get a flatter stomach is to do cardio and strength training to lose fat all over.
I am also not going to get into the fact that society may be a touch obsessed with a flat stomach and that there is nothing wrong with a little belly (especially if you are a woman who enjoys being fertile.)
What I am going to say is that core training is really important for your overall sports performance, for your posture and for your overall strength. You also don’t need to do 200 sit ups a day. I figure if the recommended amount of strength training is around 60-90 minutes a week, then 20-30 minutes a week of core is right on the button. Here are some of my favourite core workouts that all take less time than an episode of Friends.
Fitness Blender have a ton more abs videos which are all good, so check them out too!
As a college student, I know the pain of being stereotypically poor and having one too many nights of cider and pizza. I’m not a member of a gym and I own nothing more expensive than a pair of dumbbells and a yoga mat, but I believe that anyone can workout, get fit and enjoy themselves without breaking the bank.
Running is one of the cheapest ways on the planet to get fit. All you really need is a pair of running shoes (or tackies as we say in my part of Ireland) and the ability to unlock your front door. Sure, you could get into the debate about wicking clothes, running tights, CamelBacks, Garmins and treadmills – but at the end of the day, it is your own two legs that count.
Over the years, I have built up some running swag (although don’t let a lack of these hold you back!) I have 3 good sports bras – an absolute essential for someone of my…build…lest I want two black eyes. My favourite shoes are my Aasics – I tried a few other brands before hand but these fit my half sized feet great. Throw in a few pairs of nice shorts and a running skirt (for good measure) and I’m good to go.
About a year ago, I also invested in a Garmin Forerunner 305 – I previously had a micoach pacer which found its way out of my pocket on a long run one summer’s day, never to be found again. I love the Garmin for keeping an eye on my pace and for accurate mileage (there are also more features for speed training that I never really use, and it can also be used as a pacer for cycling) but I have no love for the Garmin’s high price. Luckily, a good hunt on eBay and an acceptance of a slightly older model (I think Garmin are up to 605 at this point) made me one happy camper. If you are just starting out and don’t want to commit to this investment, but like me, are really into tracking numbers, a stopwatch (or the stopwatch on your phone or iPod) can work really well.
If you are thinking of getting into running, I am going to lay one truth one you right now – running is hard. There is no two ways about it. But it gets easier, it gets enjoyable, it gets essential. And to start you off, I have some links to share.
Cool Running’s Couch to 5K program is pretty legendary around the blogosphere. If you have never run before (or are just a little rusty and need to build back up some stamina), have a free half hour three days a week and have the motivation to keep you going in the beginning, then this program is for you. It alternates walking and running and builds up to longer intervals of running so that you can run 5K (3.1 miles) by the end of 9 weeks. This is especially useful if you are running outside because a treadmill is far easier to run on, stamina-wise, so it gets you used to the roads from the get-go.
I follow Hal Higdon’s training plans, which are available for all common race lengths in Beginner, Intermediate and Advanced (he also has some walking plans in there if running is not your thing.) These plans are really nice because they are easy to make minor adjustments to to suit your own schedule and don’t overload on the mileage. I find some plans on the Internet really push for four and five days running which my body simply can’t handle. With Hal Higdon, plans can vary from 3 to 7 days a week so there is something to suit most people.
Runner’s World is gospel for all things running. Looking for articles on nutrition, training, recovery or motivation? RW has you covered.
I could wax lyrical for hours about my favourite sport but I think there is enough to muse on and share the love for now.
Sidenote: My planned 4 mile run turned into a 6.1 mile run today in UL. I don’t know if it was the sun, the housing estate-free environment, or all the extra sleep I had this weekend, but I was on fire. My love affair with running hasn’t had its day yet.
As a college student, I know the pain of being stereotypically poor and having one too many nights of cider and pizza. I’m not a member of a gym and I own nothing more expensive than a pair of dumbbells and a yoga mat, but I believe that anyone can workout, get fit and enjoy themselves without breaking the bank.
When I hurt my ankle last summer, I made peace with the fact that I can’t run everyday. Or more than three times a week in my case. And after months of filling in the time with walking, swimming, elliptical machine, I realised that if I wanted to keep it up, I needed something fun, convenient and cheap. Enter kickboxing.
I got into KB when I bought a Billy Blanks Tae Bo DVD on a whim (I say bought, I really got it for free from doing surveys) and fell in love with jumping around punching, kicking and generally beating the crap out of the air. Even though DVDs are as cheap as chips these days, the internet is still my best friend when it comes to getting a variety of workouts while still staying as cheap and thrifty as ever. So here are some of the best.
As a college student, I know the pain of being stereotypically poor and having one too many nights of cider and pizza. I’m not a member of a gym and I own nothing more expensive than a pair of dumbbells and a yoga mat, but I believe that anyone can workout, get fit and enjoy themselves without breaking the bank.
Yoga is one of my favourite forms of exercise – not only is it complimentary to running, it is a workout in its own right and, depending on the type of yoga you are into, ticks all three boxes of flexibility, strength and cardio. It is stress relieving and opens up all the joints of the body – a winner all round.
My favourite style of yoga is Baptiste Power Vinyasa Yoga. It is the perfect mix of quick paced flows and long holds and stretches with back bends, hip opening and deep breathing – I use Dave Farmar’s podcasts which are free from iTunes and range in length from 60 to 90 minutes. There are lots of options for intensity and poses are well cued, making the practices suitable for most ability levels (although it is always wise to have a few classes under your belt before flying solo) whether you want to work up a sweat or just de-stress.
If you want to get your Om on and only have 20 minutes, YogaDownload have a huge variety of free 20 minute podcasts available from iTunes. There is something suitable for any ability and you can get sessions of Vinyasa, Hatha, Baptiste and Power yoga as well as lots of others (including a few Pilates!) There are also longer podcasts available for a small charge.
Lastly, if you want to read more about yoga, see what a pose looks like, create your own flow or begin meditating, then Yoga Journal is an excellent website for everything to do with the tradition.
So have fun trying to get bendy – its quite the conversation starter at parties 
Its that time of month again – time to update the aul fitness regime! I am very aware that I am always about a week ahead of each month but I cannot bear more than 4 weeks of the same plan, so as far as I am concerned, starting Monday, it’s March.
First things first – how did the February plan go?
I only missed two scheduled runs the whole month (one day from bad rain, one day from extreme exhaustion) and my walk run ratio has increased from 17 minutes run:13 minutes walk to 25 minutes run:5 minutes walk. I’m not running a marathon but if the ankle injury debacle last May taught me anything is to build up slow and keep mileage low in the process. I have all the time in the world to run long – but I can’t do it if my tendons are screaming at me. The whole injury incident stemmed from some leftover exercise compulsion anyway and whilst I love to work out and keep fit, all exercise obsession ever did was make me cry. And not just from the injuries.
As far as strength training goes, I got my 6 videos done a week (I cut the cardio video because the extra running required more leg rest) but not necessarily one a day. I am so ready to change it up though – I reiterate, my attention span is ridiculously short. Cross training was once again Tae Bo, 10 Minute Solutions and walking. The only thing I really failed out on in my plan was yoga. Oh, yoga I have neglected you so (about 90 minutes in the whole month….) but I promise I will return.
March Fitness Plan
Strength Training: 1 hour strength training a week. I’ll still probably split it more or less over 1 video a day. See the new playlist here
Running: One short run (2M), one medium (2.5-3M) run and one longer run (3-4M) a week
Cross Training: One day 30 mins higher intensity (probably kickboxing) and one day 45 mins lower intensity (probably walking)
Flexibility: One yoga session a week
High expectations but we’ll give it a go
As part of my January New Month Resolutions, I followed Sparkpeople’s January Jumpstart Challenge. My only goal from this was to get back into a routine of working out and to increase my fitness level to provide a base.
So for a month, I did a ten-minute video every day and at least 30 minutes of cardio five times a week. The videos were great for keeping me going – you don’t really get a day off but the video only days are essentially rest days and you don’t lose momentum for exercising. As far as cardio goes, I made my peace with walking, filled in some yoga from Dave Farmar and Yoga Download, started running again and got my kickbox on with Billy Blanks.
And as the month came to a close, I noticed my fitness increasing as I ran more and walked less when out for a jog, my ability to lift weights improved and my flexibility returned. My base is set – I can only build on this for February.
My plan is like this:
- Do one strength training video a day – keeping the momentum going works well for me without going over the top (See my video playlist here - this includes a stretching video for after runs and is missing my 10 minute cardio kickboxing [its on a DVD].)
- Build up a running base – I plan on doing 30 minute runs three times a week and continue to increase running time and decrease walking time with a goal to run the complete 30 minutes by the end of the run.
- Cross training – 2-3 days a week I want to include yoga (for bendiness) and walking (around college because I have huge long gaps between lectures to fill.) I also have workout DVDs to fall back on when I’m bored.
So this is the plan – a happy balance of fitness without going over the top compulsive exercise on my own ass.
As a side note, I am not doing this to lose weight – those days are over. Yeah, ED side of brain, I’m talking to you. What I am doing is following the dietary plan in Potatoes not Prozac by Kathleen DesMoiselles to try and balance my sugar sensitivity and mood swings. All going well so far.
Have a good day kids, more updates soon
As it turns out, recovering from an eating disorder isn’t the same as recovering from drug addiction or alcoholism – all are soul sucking and difficult, but an ED presents itself with one subtle difference – abstinence is not an option. When your addiction is food, you can’t just stop eating and go about your day, you need to find a way to eat enough (but not too much,) be around food everyday without using it as a crutch or a coping mechanism, taken adequate exercise without feeding the obsession. But I didn’t need to tell you that.
It has been such a struggle to fight the compensatory behavior – the fasting, the compulsive exercise – that my general reaction was to do the exact opposite – binge eat and veg out on the couch. But this is still engaging in unhealthy habits and this is still not being kind to your body.
It is so hard to motivate myself to do the right thing sometimes – and when I do go to an extreme (either over-restriction or over-indulgence) I often find myself rationalizing my choices and chastising myself for what I have done, this has a negative effect on my emotions and boom: back to square one. On a really bad day, I start reminiscing and idealizing the old days when I exercised for at least an hour 6 days a week, all whilst slashing calories enormously. Luckily, most days I can avoid this. But I can’t bring myself to run everyday, I can’t make myself cycle and lift weights and do aerobics and go to the gym day in and day out.
Its not all doom and gloom. Once or twice a week, I go for a walk/run or do some kickboxing. And I can make myself do this because I promise myself that the others days I exercise, I can do yoga. I have said it so many times in the last year but yoga really is a lifesaver. Not only does it stretch out all the aches and pains and give you a workout without a heart attack (and therefore takes the dread out of it), yoga connects your mind and body and promotes harmony in one’s thoughts and actions.
The above is a bit of a cliche but I rediscovered this today during my morning’s yoga. Yoga instructors so often talk about focusing on the present and focusing on being rather than doing and it is something that I have always intellectually acknowledged. Today, however, something clicked. I was holding Utkatasana for a while and my shoulders were burning and my legs were feeling it and all I could think was “cue it over. Please.” And all of I sudden, I stopped fidgeting and detached. And then the pain was just over. The unpleasantness had just ended. It was the closest thing to a religious experience I have had in recent memory – the Buddhist concept of separation from suffering came glaringly to mind.
Being aware of this ability to focus inwards and detach whilst on the mat is one thing. Now to apply that to everything else in my life.
