Just Rodney Yee

"I never laugh until I've had my coffee"...Clark Gable

Coffee and lots of it used to be the first thing I would reach for in the morning. It was a serious addiction of sorts....not that my coffee consumption was that bad except for fact that I could not think about anything else when I first woke up. I still love my java, but I switched to the decaf version about eight or nine months ago. It took forever to wean myself off, and even though I have switched to decaf it is still my go-to first thing in the morning. It goes to show you how ingrained a habit can be. There's literally nothing in my coffee cup now that's going to wake me up and get me going. But I confess, I just love the taste and the ritual of having a hot beverage upon waking.

Well, I digress. A little bit anyway. This morning I hit the on switch on my coffee pot and decided instead of waiting for it to brew I would jump into my morning routine. I have wanted to become a morning work out bee for a while, but it's very hard to get up and going like that in the morning. I haven't mastered a way to throw on my clothes and run out the door to the gym. I feel like it takes me five minutes alone to convince myself snooze is no longer an option. Maybe one of these days I will get there. But I have settled into doing some morning yoga for the past few months. It's not my workout, but it's just something I do to move and get a good stretch in. I have been avoiding classes right now, because I have bursitis in my shoulder and following the flow of movement for an hour has been a little much for me. I do love classes and I hope to get back soon. In the mean time, a girl needs some alternatives. It's also nice to have options to do in your home. It can be a nice way to save some time and money too.

So my recent discovery is Rodney Yee AM Yoga. The routines are twenty minutes which I can manage in the morning and it's just enough to make you feel like you are getting a good start to your
day. There are five separate routines with a different focus: Twists, Front Bends, Back Bends, Open and a Standing Routine. I work my way through the line up and then simply start at the beginning again. Rodney Yee is a pillar in the yoga community and his DVD collection goes on for pages when you browse on Amazon. Literally page after page. Check is out here www.amazon.com. His instruction is great if you are new to yoga because he really explains the postures and movement thoroughly. I am sure many of his other DVD's are good, but but this is my current fave.

Just Elliptical Hills

"I'll never let go, Jack. I promise"....Rose, Titanic

Oh she let go all right. I honestly can't say I really blame her. Who can imagine how cold it was that night in the ocean? I have not watched this movie in years and I am not sure why it popped into my mind the other night. I was leaving my website design class, and as I ducked out into the brisk winter weather it somehow came to mind. After all, here I was shivering on a November evening in New Jersey. But that night on the sunken cruise ship must have just been the worst!

I am not sure about you, but I have been feeling more cooped up than normal with this cold weather since it makes it very hard to get outside and walk or jog. I have been searching online for new cardio routines to add to my workouts, and as I've mentioned before it is much more worth your while to partake in internal cardio than steady state exercise. I really liked this elliptical routine I did the other night that I found on one of the blogs I follow - Peanut Butter Fingers www.pbfingers.com

Julie, the author of the site, mentioned that it felt like climbing a hill. It really kind of did! It was different than my usual elliptical routines and it's good to mix things up so you and your body don't get bored. Check it out if you get a chance.

Just HITT It

"All this walking"...Step-Sister, Fairy Tale Theatre

I loved Fairy Tale Theatre growing up. I was never a big fan of animation so to see all of my favorite fairy tales brought to life by real actors was fantastic to me. I do have a weakness for fairy tales and for some reason I find this line to be hilarious. Now it sort of reminds me how people can be faithfully putting in their time at the gym without seeing true results. I know I have been that person many a time..exerting a lot of effort with very little return.

I've been down in Austin visting my boyfriend this past week which turned out to be very fortunate timing for me since I managed to escape the terrible Frankenstorm that battered the New Jersey area. Looking at the pictures I feel awful about what everyone has been suffering through this week. My boyfriend and I were discussing an article yesterday afternoon about the importance of resistance excercise and why for whatever reason most people choose steady state cardio for their gym time.

In the excercise world, people used to look at the formula as calories in calories out, but we know now that it's more complicated than this. I sometimes do a quick interval workout during the week and often times I end up next to  a person huffing and puffing away on the piece of equipment next to me and I see that they have been on the bike or elliptical for almost an hour. Whoa...why? If you aren't doing some High Intensity Interval Training otherwise known as "HIIT" then you are really wasting your time. Sure, you are burning some calories but unless you are cutting back in your diet you are not going to see a huge difference. I've had people tell me they gained weight when they started really getting into running, and I know I used to spend almost an hour on the treadmill back in the day before I knew better. Honestly the time on the treadmill equaled about the same calorie increase in my diet on those days because I was a little hugrier from the activity and/or under the impression I could treat myself since I had worked so hard. Resistance training helps to create more muscle and that is what will burn more calories in the end. In order to burn fat and improving your body composition you really need to incorporate a form of resistance training into your workout. A good way to start this is to do some interval cardio a few days a week. If you can do this first thing in the morning before you have eaten all the better. It gets your heart rate up and gets you on the right path.

Here are two sample workouts that I often use that are really good to get started:

Choose a bike or elliptical and set it at a low resistance since you want to be able to move quickly. The formula is simple from there: go for five minutes at an easy pace and then you are basically going to alternate between a medium pace and a go for broke fast pace every three minutes. Basically three minutes on followed by three minutes off. I usually go four rounds and then end with a cooldown of 3-5 minutes to wind down.

If you want an even quicker workout that keeps you on your toes start out with a warm up of 3 minutes and then alternate between a medium pace and a fast maximum pace for 1 minutes switching between paces every other minute. Wrap up with a 2 minute cool down and it's a 20 minute workout. So toss those hour long sessions of walking on the treadmill and start to "hiit" it.

Just Start It

Just do it...Nike

If you have told me two years ago that I would be working out 5-6 days a week on a consistent basis I would have thought you were off your rocker. This is is something that I always wanted to do, but I never thought I would have the discipline to keep it up. "Working out" or "exercising" was always at the top of my New Year's Resolution List. Well, the only way I started to make this a habit was to actually toss that list. I am not saying there is a perfect time to start something new, but when I did start there were some key things that I did and most of it was just to get me to the gym. I have absolutely nothing against working out at home, but for some reason the gym atmosphere allows me to focus. If I tried to start a routine at home, I would often get distracted by checking my email or having a snack and then wow, I was suddenly tired and maybe it was better to just put it all off until tomorrow.

The hardest thing about starting to work out is not even the work out itself but the habit. For me, I figured out what I needed to do to increase my compliance. You can't start out doing hard core workouts 5 or 6 days a week in the beginning. It's a gradual process to build up the routine. There are definitely still days when I feel tired or not in the mood to go. However, I find I am fine once I get there. So how did I start? I joined a gym that was very close to my work and bought a new gym bag so I could pack my clothes the night before. I signed up with a personal trainer for a package of 5 sessions, and I was certainly going to use them after spending the money! Plus, it made going to the gym an appointment of sorts since someone was expecting me. You could most likely do the same thing with a co-worker or friend, but I did have anyone around who fit that bill. I joined a gym very close to my work, and picked up a new gym bag so I would have my clothes with me. No excuses that I needed to stop at home first. My plan in the  beginning was very simple. I worked out with the trainer for a half hour and would get to the gym a little early and do about a half hour worth of cardio machines to warm up. Now that I know more, I'm aware that I would have been better off doing the weights and such with the trainer and then a round or two on the elliptical, or done them separately. But I had no clue! I am still in the learning process and continue to research more all the time. For the next six months, I worked out three times a week and that was honestly the most I felt that I could do. The point is that there is no better time to start than right now. Why wait until the holidays are over or summer has started? Identify what can help you comply to your new habit and help yourself out by doing what you can to make things a little easier on yourself. When people ask about the best thing to do to start working out, it's honestly just building the habit and getting started. Rule of thumb is that it takes 21 days to build a habit so if you just start now it's less than a month away.

Just Timing

Do you want fries with that?...McDonald's

Well, yes, maybe...on occasion at least. I think we all have to be honest that even when trying to live a healthy lifestyle there are always some road blocks in the midst. There are dinners in restaurants, a raving sweet tooth or a holiday on the horizon. It was my birthday last week, and I certainly did not want to miss out on cake or a glass of wine. Not that I was really entertaining that option. :-)

Even though there are numerous articles and advice given on these topics like healthy versions of your favorite foods or skipping the bread basket there is also a little secret in the fitness world that helps you to enjoy some of these things that you enjoy with a little less regret the next day. Do not get me wrong, it is usually better to enjoy a healthier version of your favorite treat. But sometimes you want what you want or it's a holiday and you don't want to miss out. You may have noticed this trend in certain diet plans or magazines that recommends activity at specific times, but you really want to elevate GLUT-4 before you enjoy a treat or your biggest meal of the day. I learned about this trick from my boyfriend, and in a nutshell GLUT-4 is the protein responsible for transporting glucose into muscle cells and we would of course rather that they go there than fat cells. Thanksgiving is in a few weeks and I read in Health Magazine today that the average person eats about 4500 calories in the day which is at least double of what most women consume on a daily basis. You can get so wrapped up in the cooking and preparing that maybe you do not really think about getting in some excercise that day. However, those are one of the days where it's more crucial than ever. If you are going out to brunch on a Sunday then you want to get in some cardio beforehand or if you have been eying a pumpkin scone at Starbucks and an imitation won't suffice then plan to get your fix after an afternoon workout.

It's not a perfect system of course, and I'm not recommending you go overboard. It's just that sometimes a little bit of timing can help stack the deck in your favor.

Just a Home Gym

"Well, I did join a gym last year. It cost a fortune and I didn't get any fitter. Apparently you actually have to go"....Carol, The Best Exotic Marigold Hotel

The current issue of "Health" features Julie Bowen who is quite adorable and down to earth. She's from "Modern Family". I recognized that she played Claire, but I didn't know her real name. But the article "The Under-$50 gym Home Gym" caught my eye and I was eager to read the suggestions simply because I like to be aware of what's available at any current Sports Authority, but it's also nice to have alternatives to going to the gym. I haven't had to travel too much for work as of late, but that can be a challenge. When you have an hour before you have to be at an event and you don't want to have to trek around searching out the hotel gym.

I really like the gym most of the time. It's great to have a place where you can zone out, and just focus on working out. I know many people argue that gym memberships can get to be quite costly so these suggestions are quite helpful.

They recommend resistance bands which I use for squats and a few other exercises. You can buy them for less than $10. Other recommendations include dumbbells, a stability ball, gliding disks and a jump rope. There was even a little shout out for foam rollers which are incredibly beneficial. They really help to relieve tension that has built up in your muscles. You can view the complete list here http://www.health.com/health/gallery/0,,20634717,00.html

Other cost-conscious suggestions that I personally recommend include outdoor cardio like walking or jogging and yoga/stretching. I have a lot of DVD's that I enjoy which do not require any equipment other than a yoga mat. If you feel like you will be more effective working out at home or you cannot afford the monthly cost then I definitely suggest you check out these items. After all the best exercises are ones that you'll actually do.

Just Zumba

"No one puts baby in the corner"...Johnny Castle, Dirty Dancing

Or do they? Zumba is a latin dance craze that has become a popular feature at many a local gym. I hear a lot of people say they love it, and that it hardly feels like you are working out...I guess because they are having so much fun. Interesting. I can move around on a dance floor, but following a specific routine on the fly is not a specialty of mine.

So this past Friday night, I decided to jump on the bandwagon and give this dance-a-thon a try. I was running late of course from silly rush hour traffic that I didn't anticipate on a Friday afternoon. So I jumped right in with a group of about seven women who were all moving at different paces and levels.

There was a lot of cha-cha-cha and what felt a little bit like dancing at a wedding. You know how you become excited when you hear music you have heard before? So it was a little awkward at first, but gradually as I became more comfortable during the class I was moving a little more fluidly. The hour did go by rather fast and the positive spirit in the room was kind of catching.

I would not say it was an intense workout. I am sure they are all different but this class was not.  However, it did get my heart rate going and after a full day at work it simply felt good to move. I am not sure if I will return every Friday night to the class, but when the mood strikes I think it may make a guest appearance.

Just Walk

A Journey of a Thousand Miles Begins with a Single Step. Proverb

There's nothing like a good walk to clear your head and this is often what I use my daily walk to do. It allows me to think things through or mull things over...sometimes it helps me come up with new blog posts! I try to walk every day for 20 minutes. I live in New Jersey and the weather doesn't always cooperate, but I do my best. As a cube dweller, I had been looking for a way to add in a little extra movement during my day. I do a lot of sitting during a typical day. So now I like to enjoy my lunch and then go for a 20 minute walk to just get moving.

Walking is also a great way to get started with a weight loss routine. It helps your body grow stronger though increasing your cardiovascular capacity. It's so simple, and all it requires is slipping on a pair of sneakers! I keep a pair at my desk. I highly recommend walking to get started with a walking routine if you want to start exercising or need a little bit of a boost to lose a few pounds. There have been studies that have shown that walking a little after you eat improves digestion as well. It's a win-win.

Just Getting Start with Arms

"I can't give up shopping - it's my cardio." Carrie, Sex & the City

Oh Carrie...if only it was that easy to get Sarah Jessica Parker's awesome abs and sculpted arms. We would all be downing cocktails and planning a trip to a sample sale. Unfortunately, we all know it takes a bit more work.

My mother recently asked me for a simple routine she could do for her arms. Upper body exercises should be approached cautiously because you can really hurt yourself quite easily. I used to be caught in a terrible cycle of trying out exercises and being too ambitious and then pulling one muscle or another. Nothing can derail your ambition to get stronger. So discouraging!Try to do this simple routine three times a week.


These exercises are simple and can be done at home. I recommend them especially if you are new to working out or if you want to get starting using weights. Also, the only equipment you need to get started is a two pound dumbbell which you can pick up at Target or order through Amazon. This routine will only take about 15 minutes.

Front Raise - Hold the dumbell in front of you at 90 degrees.You want to hold this position for a total of 3 minutes on each side. You can take breaks as needed until you
progress. It's harder than you think Feet should be hips distance apart and draw your belly button back to your core to maintain a solid stance. Draw your shoulders down and back.

Standing Push Up - Stand at an angle on the balls of your feet. You are going to slowly lower to the wall. Keep your hands close to your chest. Perform 15 in a slow and measured fashion.

Delt Side Raise - Use the dumbell again at each side and hold for a total of 3 minutes taking breaks as needed. Feet should be hips distance apart and draw your belly button back to your
core to maintain a solid stance. Draw your shoulders down and back.

Wall Angels - Stand against the wall with your hips tilted under you and your belly button drawn in. Hand at a 90 degree angle on both sides. Raise them up above your head for a set of 15.

Angled Door Draw-In - Choose a random doorway in your home and stand with your feet flat on the floor as close to the beam of the door as possible. Hold the sides of the door and slowly draw yourself in. Remember to draw in similar to the above exercises.

Just Towel Sit Ups

“Luck is a myth”…Steve Prefontaine, Without Limits

Unfortunately, you have to work your abs to get good ones. I battle this like everyone else because my job is mostly inactive and I just don’t get in a lot of movement during the day. So I always make sure to include some excercises in my workouts about 3 times a week.

I like to try different things to have variety, and my boyfriend introduced me to towel sit ups that he had discovered through strength coach Nick Nilsson. The trick is that you take a towel (I usually use two hand towels together since I am the gym and this is all they have) and roll it up and place it under your low back below your waist. You want the towel to be fairly thick but comfortable.

By adding this simple addition you are performing the exercise differently and also protecting your low back by making sure it’s not rounding.  If you want to make it more challenging you can hold a weight at your chest too (5-8lbs).

My usual routine:

30 straight sit ups

15 rotating to the right

15 rotating to the left

30 straight sit ups

These only take minutes and I usually do them as part of my workout, but you could easily do them at home while watching TV or before getting ready for bed. 

Here is a link to Nilsson’s article where he takes you step by step through the process.

http://www.fitstep.com/Library/Exercises/abdominal-exercises/abdominal-sit-ups/abdominal-sit-ups.htm

Just Go With the Flow

“Groceries, the meditation room is inside.” Richard from Texas, Eat Pray Love

I love telling people that I'm going to yoga. I know what they are thinking – oh, she’s spiritual, bendy and totally on trend too. Is yoga still “in” if it’s not hot? I am probably already behind the times. But in my mind it’s super cool to whip out my own yoga mat and strap along with a Giam block. I slip on my Victoria’s Secret yoga capris with flip flops. For some reason, I am always a sucker for the accessories and the outfit.

Alas, in the rather nondescript “studio” at my gym there is little or no ambience even though the instructor is excellent. The extra yoga mats and blocks are placed with aerobic benches and steps. As the yoga teacher asks us to settle in and forget about the day I find this very hard, downright impossible actually. I often faintly hear Taio Cruz warning me he is going to break my heart along with the whirl of a treadmill and possible a bike grinding. Of course, I soldier on and pretend all is well and tranquil. This is where I struggle with yoga. I always feel like Julia Roberts in Eat, Pray, Love as she has a million thoughts that spring up while she is trying to mediate at the ashram in India. I am supposed to be turning off, but in some ways it feels like my mind is turning on. Where did I leave that medical form – my desk at work or my kitchen counter? Did I pick up all of the necessary ingredients from the Self magazine recipe I was dying to try? Did I remember to lock my car? Geez…it’s totally exhausting.

As a fairly fit girl yoga also frustrates me because it requires so much patience. Some of the poses are hard for me since I struggle with flexibility and I’m barely able to match the style of a woman next to me who is most likely about twice my age. I know I shouldn’t compare myself to others, but it’s hard when you’re in the dark so closely surrounded by people. I was also introduced to the chaturanga in this particular class. Yes, I was a total yoga newbie who had only sampled a few routines at home previously. For those not familiar, a chaturanga is a little like lowering yourself to the floor through a push up. Most days I feel like I am simply collapsing from a plank to a blob on the floor.

As I talked to my boyfriend about the less than stellar atmosphere of the class, he suggested I try a legit yoga studio and take it up a notch. Since this made complete sense, I signed up for a new member package at a local yoga studio. I was not sold, but thought I might be able to disconnect a little more. My first night, I noted that I was not able to wear shoes into the class and that there was incense burning. I felt better already – so yoga, so Zen! I was on my way. The class was really cool and enjoyable. However, there was still the nagging feeling of being inferior that tugged at me. It wasn’t where or the type of class I was taking - it was a struggle because of me. There was still the chatter of to-do lists knocking around in my head and I still felt a little behind the class. I made a lot of my chaturangas a child’s pose as the teacher assured us that was a totally acceptable option. But let’s not kid ourselves, it’s way easier than the dreaded chaturanga. For those not familiar, a child’s pose is sitting back into your heels with your butt grazing your feet and your arms reaching ahead of you. I seriously do love this pose as it is just one of the best stretches ever. Yes! A little closer to relaxation…maybe.

Despite the challenge every class presents, I left feeling a little different this time. Probably just a little more relaxed and a tad calmer. However long this lasted I’m not quite sure. But it was refreshing to feel that way and perhaps I realized that sometimes it’s important to embrace a challenge. After all, we’re all just a work in progress and maybe that’s ok….you just have to go with the flow.

Just Exercise on the Road

“But you’re my only friend who doesn’t like to exercise”…Franny, Friends with Money

Being in the car for a long time is a killer. You get out to walk around after a few hours, and you feel as if your legs have turned to mush. On our trip, we tried to stop every few hours to do a short routine to get our blood flowing. Here is one of the variations we did.

Hill Sprints –At rest stops we found some hills and took turns doing sprints. We would run up and do a bear crawl down. For those not familiar, a bear crawl is just how you would imagine it to look. You get down on all fours and crawl like a bear. The other person would do jumping jacks while waiting.

Planks and Sit-up Variations – These are both great exercises that work your abs and core with no equipment needed. 

Kettle Bells and Mobile Equipment – I am lucky that I have a cute trainer boyfriend who has introduced me to these items. I had never heard of Kettle Bells before and they would have totally intimidated me. I have actually seen KB’s at Target, but he orders his through a serious company called Dragon Door http://www.dragondoor.com/shop-by-department/kettlebells/

Totally intimidating name, right? They’re really not. I’ll explain more about Kettle Bells later, but they are awesome and work your full body! Check me out in action:

Stretching - Last but certainly not least, stretch as much as you can. Your body gets tired from sitting all day whether at work or in a car. Stretch your legs, hamstrings, etc. as much as you can when you’re at a rest stop. My favorite is the downward dog:

Most importantly, do not be too hard on yourself. It’s tough to do it all. We tried to eat the best we could and manage to fit in some work outs but there were days when it just didn’t happen. We would get to our hotel late, and I wouldn’t have the energy to think of exercise. I was in a rush so I grabbed a protein bar at a local stop, and it turned out to have tons of chemicals in it. Word to the wise – always read your labels! So there were just days that we felt better than others. However, all our efforts paid off because following these simple principals made it easier to bounce back once my plane landed in NJ.