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World Cup Observations

2 Jul
This man, Tim Howard, was incredible. Stellar goalie.

This man, Tim Howard, was incredible. Stellar goalie.

Like many Americans, I am a new (and disgruntled) soccer fan. The game is full of near misses and frustrating endings. The team that’s been playing crazy defense all game can get tripped up in the last 30 seconds and lose it all. It’s a frustrating thing to watch. But I love sports, so I’m learning to love soccer.

The World Cup has been so exciting this year. Despite yesterday’s loss, it’s been easy to root for the U.S. Men’s team. Having only really paid attention to soccer for the first time ever two and a half weeks ago, I can’t claim to be an expert. But there are a few things I’ve noticed so far.

1. Thighs. Soccer players have some of the most beautiful thighs I’ve ever seen on men. They are ridiculously toned. I’ve been an avid runner for about five years now and am nowhere near that kind of definition. Those beautiful quads and hams have to be well taken care of in order to kick the ball with such precision.

2. Abs. Core strength is key to almost any physical activity. These fellas have great cores. It keeps them agile and allows for some awesome scissor kicks.

3. Faces. It’s not called a beautiful game for nothing. Soccer is the CW network of sports. Marginally attractive people aren’t employed there. The only sport that comes somewhat close in the ratio of fine athletes to their less-attractive brethren is tennis, and that sport doesn’t has nearly as many players. Sure, most soccer players average about 5’7″.* But with faces like these, you have to give them a pass.

4. Speed. I heard somewhere that for the 90 minutes that soccer players are on the field, they’re averaging about seven miles of running. Seven miles! For comparison, I run six miles an hour, and I’m not chasing a ball, trying to control it with my feet, dodging 10 other people and trying to kick it into a goal.

Good job, fellas.

Good job, fellas.

5. Sportsmanship. In high-stakes competitions like the NBA Finals or the Super Bowl, you’re bound to have a few scuffles. I have yet to see any real blowups on the pitch. These guys are running around in Brazilian heat (which is no joke) for 45 minutes straight each half with other people kicking at them, tripping them, pulling at their uniforms…and no one has thrown dem bows. My favorite part is the end when the teams exchange jerseys—partly because of observation No. 2, but also because the players appreciate the other team’s hard work. It’s a really special moment.

6. Dedication. I ran a race on Saturday (five miles in 50:35, thank you very much) and the sun was beating me up. I was frustrated with the organizers for having only two misting stations and myself for not stopping for water more often. I finished, but I was not pleased at the amenities. Soccer players play through each half with no timeouts, no water breaks, no ref challenges. Nothing.** You’re just out there until your half is up. And they do it with no complaint. It’s inspiring.

Even though my team is out, I’m going to continue to watch the Cup through the end. I’ve gained a new appreciation for the sport. Will I try it? Probably not because I’m an old. But I can definitely see its universal appeal.

Now that the U.S. is out, will you continue to watch? What’s been your favorite moment so far? Mine was anytime Tim Howard let out his inner beast.

*I’m 5’2″, so I have no real right to complain about height. But a girl’s got preferences (not necessarily prerequisites).

**Players do find a way to take a breather by doing I what I call the “Paul Pierce.” Old Navy doesn’t have as many flip flops as I’ve seen during these matches. It’s hilarious, but at the same time a bit of a “Come on!” moment.

Photos courtesy of FIFA/Getty Images

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Dancing Queen

3 Feb
Zumba—it's a beast

Zumba—it’s a beast

For three years in high school and one year in college, I was a dancer. In high school, we performed at pep rallies and half time. In college, we performed at step shows and different events on campus. I wasn’t the best, but I loved it.

I’ve always had such admiration for dancers. There’s true artistry that comes with using your body to interpret music. My moves these days are limited by the little amount of practice I’ve given the craft. But I love dancing nonetheless.

Before I began my weight-loss journey, I found myself still semi-practicing in my living room. Instead of doing a routine that I’d choreographed, though, I was trying to mimic the moves I saw on music videos. Let me tell you, that is work.

Just about everyone loves Beyonce. We love her style, her songs and especially her dancing. From the “uh-oh” booty pop to the “Partition” twerk, the woman can move. My favorite videos to imitate are hers. For my best friend’s wedding, the bride and bridesmaids did a routine to “Single Ladies.” We pulled it together in a couple days and it was a lot of fun. But more than that, we burned some calories.

During rehearsals, water was at the ready. We had to go over every move to make sure they were done properly. We studied the video and repeated moves as best we could. When we finally performed it, there was a mixture of fatigue, elation and release when it was over.

There’s so much effort that goes into putting together a routine. Stretching is of absolute importance when you’re planning to dance. You will use muscles you didn’t know could ache. You’ll be moving your body in ways you couldn’t think possible. And your rehearsals could take days to get it all right. My dance team in college was well over a dozen girls, some in groups doing different moves at the same time. Practice makes perfect, and practice requires stamina. A three-and-a-half-minute routine takes takes hours of rehearsal.

Have you ever watched “Dancing With the Stars?” Every season there are one or two people who lose a significant amount of weight from rehearsals and performing. The hard work and effort eventually pay off.

When I began copy-catting music videos, I got back into that routine. It would take days, sometimes weeks, to get the routine right—or as right as I could make it. For instance, I wasn’t doing the entire ” B-Day” video, because there wasn’t a routine that took up the whole song. I’d practice when I had the time because unlike college and high school, I had a job and a dog and bills to pay.

I find it a good break from the norm to dance. Even going to the club with friends I burn a few calories. If that’s not for you, there are tons of studios that offer beginners classes. Here in New York, I know lots of people who go to Ailey Extension. They have everything from Beginner Ballet to Zumba. Or do like I did and study a YouTube video.

Do you like dancing? If so, what’s your go-to move?

photo credit: ah zut via photopin cc

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Tuning Out

27 Jan
Once these go in, the world is shut out.

Once these go in, the world is shut out.

Do you remember a few years ago when Jay-Z and Linkin Park released “Numb/Encore?” It had been a while since we’d heard such a perfect melding of rap and rock music. To this day when that song plays, it gets me amped up and motivated.

That happened again last night when Kendrick Lamar and Imagine Dragons took the stage at the Grammys. Their performance was one of the highlights of an otherwise long, dry and predictable show. Post-performance I tweeted, “I’m glad I recorded Kendrick and Imagine Dragons, because I’m watching it again.” What I really want is to add the song to my workout playlist.

 

A good playlist or album can be what makes or breaks your workout routine. You want a good mix of songs. Every song shouldn’t have beats as fast as “Bombs Over Baghdad.” You’ll wear yourself out. But you do want good energy. The music should keep you moving.

There was an article in The Wall Street Journal last year in which a sports education professor said the musical “sweet spot” for an optimal workout is 125 to 140 beats per minute. To be honest, I don’t count beats per minute. But if that’s your thing, have fun. For me, the songs should be positive and have a quick energy.

Music has been a big part of my weight-loss journey. I get pissed when my Nano battery dies during the middle of a run. I can’t really deal with the music at the gym (too much ’80s rock). I work out best with what I like.

I mostly listen to hip hop and R&B when I work out. The beats are reliably funky and I can get lost in a groove. I’ll plan on a half-hour run and before I know it, I’m at the end of an album or playlist.

The first two songs are key for a good album or playlist. The first song has to have a strong enough beat to get you interested, but it doesn’t have to be the heavy hitter. That role belongs to the second song. The first song gets you moving, the second makes you work. I need my first two songs to drag the workout out of me.

I’ve found a few good albums that do this for me. Some of them are old, but they still do the trick, trust me.

Ciara, “The Evolution”—The first two songs are “That’s Right” and “Like a Boy.” “That’s Right” didn’t play that much on the radio, but when I first heard the song, all I could do was jump around my house. It’s got amazing energy. This is the album I play when I really don’t feel like working out because the energy of the first song is undeniable. Then “Like a Boy” comes on and I can’t be stopped.

T.I., “King”—When I began my weight-loss journey, this was one of the first albums I listened to at the gym. The first song, “King Back,” has a announcer’s intro for a boxer. So if you need to feel like you’re about take over, this is the album for you.

Beyonce Mix—Lately, Yonce has been in heavy rotation for me at the gym. I’ve got everything from “Crazy in Love” to “Partition” and it’s awesome. Beyonce knows how to keep you moving and motivated. My playlist is almost an hour and a half long, and I love every minute of it.

Imagine Dragons, “Night Visions”—As I said earlier, Imagine Drangons’ performance with Kendrick was amazeballs. The album is even more amazeballs. “Radioactive” is the first song to play and it’s got the perfect energy to get you started. As you get further into it, the songs slow down a smidge, so keep that in mind if you don’t like that sort of thing.

Honorable mentions go to:

Kanye West and Friends, “Good Music Cruel Summer”

Jay Z and Kanye West “Watch the Throne”

Katy Perry’s “Dark Horse”—When you’re in a class, you’re at the mercy of your instructor. My spin instructors love this song, and it’s grown on me. Don’t let Katy’s bizarre Grammy performance fool you. “Dark Horse” is a banger. I can’t say that for the album.

What’s on your playlists for a good workout? I’m taking suggestions.

photo credit: el patojo via photopin cc

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I’ma Be Your Motivation

16 Jan
someecards.com - I exercise just to make you feel bad about not exercising.

Hey, it’s a reason.

I talk a lot on this blog about the necessity of keeping up with your workout. I’ve also talked a lot about how I’m not perfect and my love of Goldfish crackers and comfy sofas make this hard, but I still persevere.

I do this to show that I did not wake up like dih. I am a flawed human being. I go through phases, like most people, where I’d rather sit and clear out my DVR or binge-watch “Breaking Bad” than go to the gym. Hell, it took me five hours from the time I got up this morning to start writing this post. You know what I did in the meantime: nada. I read a couple chapters of a book; I walked my dog; I watched “Dexter” on Netflix; I took a nap. None of those things, besides walking the dog, was something that needed to be done. I just didn’t feel like it.

And that’s a problem that you’ll face on your journey toward your goal. Some days, no matter what, you just won’t feel like it. Everything under the sun sounds more appealing than exercising. You know what’s more fun than spin class? Puppy cuddling. What’s more appealing than Zumba? Cookies and a “Game of Thrones” marathon.

So how do you get past the allure of being sedentary?

1. Just Go. Really, that’s the first step. It’s always the hardest, but it’s the most important. Not many people ever really want to go to the gym unless they’re being paid for it. If it’s not your job, then you have to find some other motivation. Even though I may have stayed up too late the night before or the dog was hacking all night, I’ll force myself out of bed and go to the gym. I tell myself that the 20 minutes I’m going to do on the elliptical are more than most people will do all day. Those 20 minutes can turn into 25. Then I hop on the stationary bike for 15 minutes, which turns into another 20. By then I’ve done 45 minutes. And since I can be a little OCD, I’ll do 15 minutes on the treadmill to make it a full hour. All that by just getting out of bed and going.

2. Plan Ahead. If you’ve already made your meals for the week, got your clothes set out and scheduled time, there’s little in your way to keep you from doing your workout. Sometimes we need a little structure in our lives. So if you can’t function without time limits, this is the step for you. Preparation is necessary in any weight-loss plan, anyway. You don’t go scuba diving without instructions. You don’t start a weight-loss plan without knowing what you’re getting into. Just prepare yourself, and you’re ready to stay on track.

3. Make It Quick. You don’t have to go hard to get in a good workout. I have some exercise DVDs at home that are only 30 minutes. That’s it: 30 minutes! What else are you doing today that you can’t take 30 minutes out of your day? Really, I’m asking. Some of you have kids and spouses and mortgages. I have none of that. I have a 12-year-old dog who sleeps all day in my apartment. It’s easy for me to take time out for a quick workout. Out of the 24 hours in the day, is every minute of them accounted for? If not, try to consolidate about 30 to do something good for yourself.

4. Reward Yourself. I think this comes from childhood, but I sometimes feel I don’t deserve treats until my chores are done. For example: I can’t leave to meet friends until my home is straightened up. I don’t get dessert until the dishes are in the dishwasher. I haven’t earned that new dress until spin class is over. For me, it’s about earning points for a treat. So what do you do to treat yourself? Maybe you want the 10-minute massage after your mani-pedi. Well, you’ve got to earn it.

5. Take Pride in Doing Something Others Aren’t. I know this is bad, but it helps keep me motivated. When I leave the gym and have to go to the grocery store, there’s a little bit of pride that comes with my sweat stains. That pride comes from knowing I look awful, but I look awful for a reason. There are people at the store who look bad because it’s Tuesday. You’ve earned your worn-out look. Wear that badge with pride.

6. Vision/Pinterest Board It. What’s the light at the end of your tunnel? A good way to stick with any plan is to have a set of goals to achieve. If you plan on being beach-ready by summer, the best time to start is now. If you have a wedding in the fall, remember that fittings start in the summer. Put up pictures of what you want, be it a vacation in Nice or a destination wedding in St. Barths. Keep a reminder to yourself that you have a goal you need to achieve.

Women’s Health magazine compiled a list last year of a few things people need to do to stay on track. What do you do to keep yourself motivated?

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Just Keep Spinning

14 Jan
spin

It’s just a bike. It’s not gonna hurt you.

Do you remember when you got your first bike? I learned to ride on my brother’s old bike, which wasn’t very comfortable. But my dad ran behind me, holding on to the seat to keep me steady while I pedaled away. Then he let go and before I knew it he was calling from down the street, telling me to come back.

That was fun. That was almost 25 years ago. Once upon a time, bike riding was fun. Now I don’t do it anymore. But I still get somewhat of a thrill from the pedaling motion with my new workout obsession: spin class.

Let me tell you, I LOVE spin. It is some of the hardest work I’ve ever done, but I feel so fulfilled when it’s over. The classes I take are about 45 minutes long and you’re going hard from the time you start to the time you leave. I’ve had several instructors and have never been disappointed.

I started taking spin because I was getting into a rut with running. I still love to run, but the knee pain and need for something different had me looking for something else. I took my first spin class when I was living in Atlanta. The instructor would call out instructions like we were on the Tour de France. “You’ve almost caught that cyclist in front of you!” “We’re going down hill!” “Last climb of the ride!”

It was a little strange, but still fun. And I walked away dripping, which meant I’d done the right amount of work. I take classes now pretty regularly in New York. I go once or twice a week, usually on the weekends, now that it’s freezing here.

Spin helps me keep my leg muscles strong, especially during the winter months when I refuse to run outside. But one of the added benefits has been what it does for core strength. I have no abdominal muscle definition. When you’re cycling on the bike, you have to engage your core. You’re moving between three positions, sometimes at 15-second intervals. Your core is what keeps you from falling over, not the toe cages.

Another added benefit of spin is the music. I have great instructors with great taste in music. One class will have us spinning to the oldies, another will be all hip-hop. I find myself singing along, when I’m not struggling for breath. Plus, you’ll find yourself trying to spin to the beat.

If you’re thinking about a spin class, I suggest first going to see what the studio looks like. You don’t want to be too crowded…unless you like other people’s sweat dripping on you. Also, you’ll be stretching and sometimes getting off the bike. You need room so as not to step on your fellow spinners.

Some people bring special shoes to spin, but I just use old running shoes. The special shoes are for people who are regular cyclists, not just spinners. There are some bikes set up for the special shoes, so have at it if that’s you.

The classes I go to are short, but the time still flies by. You’re in constant motion from the time you set up your bike. It’s encouraged to not stop until the end of class. It’s harder to catch back up. Before class starts, you’ll see people idly spinning away at the lowest level just to warm up.

Don’t let gymtimidation stop you from taking a spin class. It can seem daunting, but every new workout is daunting. Few people are perfect at it, especially at the beginning. Just keep spinning and you’ll get the hang of it.

photo credit: Riviera Fitness/French Riviera via photopin cc

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