Tag Archives: exercise

Keeping It 100

5 Nov

keepit100Every year for my birthday, I do an annual self evaluation. Beyond celebrating the most important day of the year, it’s also a time for personal reflection: What goals have I accomplished, what goals did I let fall to the side, what to I want to accomplish in the coming year, how am I going to make that happen.

In the past year, I’ve accomplished the goal of starting a health and wellness blog that tells some of my stories on the road to weight loss. I have been able to reach so many people and engage with them on the issues that are important to me. I’ve been able to fulfill my passion for writing on my own terms, and it has been amazing.

This marks the 100th post at I’m Skinny, Now What? I’d like to use it to tell you some of the things I’ve learned, some lessons I’m hoping to learn, and what I want this space to become.

1. Blogging is not as easy as you think. Everyone knows how to write, but not everyone is a writer. I’ve been writing fiction since I was 7. It was easy to make things up and tell different tales that I didn’t have to be a part of. This blog is a different animal. I am innately private. I don’t like people in my business. So I had to balance my need to write with my need for privacy and also my need to engage an audience with stories they could relate to. Luckily I am a trained reporter, so getting the facts to you all wasn’t  as much of a bear as I had expected. I’ve been walking a narrow tightrope deciding what to divulge and what to keep close to the chest. Still, I appreciate the feedback on the stories you all relate to. It gives me a little more confidence each time I tell an embarrassing story.

2. Building an audience is even harder. Not that I don’t appreciate all of you who check in on post days and those days in between, but building an even bigger audience is difficult. When I’m Skinny, Now What? started, average page views were in the low single digits. Now they’re in the mid-30s. Good, not great. The business side of this is something I didn’t plan for, but it is something I’m learning and hoping to conquer soon.

3. You never know what will click. Posts that speak to current events, like Prince Fielder’s Body Issue cover or the recent street harassment post, I had a feeling would do well. But personal stories like The Gym Rat’s Ugly Truth or How I Got Into a Bikini really hit with audiences. Sharing how I deal with the ugly side of losing weight or even the mental workout it takes convincing myself it’s OK to wear a two-piece were some of the hardest stories I wrote. But I appreciate your support in getting those out there. I will do more.

4. Never give up. This would seem like a gimme, but there were a few times when I thought of letting the blog fade. I kept running into writing blocks. My page views were decreasing. I wasn’t feeling motivated. But I’d talk to friends or family who really appreciated what I was doing. I’d post something that would just click with an audience (like my recap of the BET Awards). Or I’d just start having fun again in my posts. This blog is for you, but it’s also for me. It’s a way for me to vent and to share. It’s a way for me to improve on my craft and to motivate myself to stay healthy. This blog holds me accountable to you.

Thank you all again for a great year. It has been such an honor to take this journey with you. Let’s see what the next 100 will bring!

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Work Out Burn Out

29 Oct
Your body telling you it's time to chill for a bit.

Your body telling you it’s time to chill for a bit.

There comes a point in every skinny person’s life when they need to take a step back, eat some cheese and pass out on the couch. I’m talking about the moment when you realize you’ve gone just over the edge. Yes, ladies and gents, I’m talking about work out burn out.

Not to be confused with it’s brighter, older sibling “beast mode,” work out burn out is what happens when you’ve taken beast mode too far. You start dreading spin class. You look forward to tomorrow morning’s run like a frat boy during finals week. You’re hoping that somehow, someway, a pipe burst in the showers and the gym will be closed.

This happens to the best of us. Beast mode is essential to get you to the point where you zone out all other influences. You really believe you can do anything. So you take on a 10-mile run when the most you’ve ever done is six. Who cares? You’re challenging yourself to do better. Or, you’ve decided those half-hour laps at the pool are for wimps. You can do an hour, no problem.

Beast mode can put you in the mind set that whatever you’re doing isn’t challenging enough. It can trick you into thinking that you’re on the weaker end of the beast spectrum, when in reality you’re in the middle. So instead of upping your challenge quotient a smidge, you take that sucker to ludicrous speed and nearly kill yourself in the process.

spaceballs

It’s like you’ve just learned how to dive off the springboard so, naturally, the next step is to jump off the 33-foot-high platform. That’s not how this works. That’s not how any of this works.

I’m all for challenging yourself, but at some point you’re going to have to listen to your body when it tells you to sit your ass down. The human body is capable of so many extraordinary things. Sometimes, you have to work your way up to certain challenges.

So now you’ve worn yourself out. The very thought of lacing up your gym shoes wears you out. What’s a gym rat to do?

1. Know when it’s time to tame the beast. Your body will tell you a lot faster than your head what you’re capable of doing. Learn the difference between when your body is telling you it’s unfamiliar with something new or it just can’t do something new. Don’t let beast mode take control.

2. Don’t get caught up in the same thing. I’ve said many times that switching up your routine is beneficial in so many ways to keeping you on track. Take a break from some of your more high-impact activities to try something less intense. My suggestion would be to try yoga. You’ll be able to stretch your body in ways you didn’t think of, allowing you to be more limber for wen you’re ready to get back at it. Also, a good vinyasa yoga session is like the world’s best massage.

3. Learn the beauty of active recovery. Any marathoner will tell you they don’t just sit around carb-loading once those 26.2 miles are over. They go for light walks. They continue to stretch. They keep the heavy activity to a minimum so they can work back up to the beast.

4. Take advantage of rest days. Remember: Rest days are your friends. They are the days your body looks forward to. You’ve been working so hard. Your limbs ache in a good way. But you haven’t been getting as much sleep as you’d like because of early sessions with your trainer. Well, guess what? Even your trainer wants you to rest up. Pamper yourself and go get a massage, if yoga doesn’t work for you. You’ll thank me later.

Beast mode will always be there. It’s what is driving you to challenge yourself to do better. But don’t let it take control. That could lead to resentment of your favorite exercise. Take a few days off. Let your body miss the exercise. That way, when you come back, you’ll be stronger than ever.

What do you do when you have work out burn out? How do you tame the beast?

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Video

Happy Anniversary!

21 Oct

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Double the Fun

13 Oct

High school football season is almost over, but many of your quarterbacks, linemen and safeties spent many a day practicing twice a day. Not just menial practices, but full-on, balls out, grunting practices. They do this for endurance, stamina and to better prepare them for the real work that comes with a game.

On my weight-loss journey, I’ve learned the importance (and the pain) of two-a-days. When I began, I was using the “Extreme Fat-Smash Diet” plan, which is rigorous in both diet and fitness. For three weeks, you’re doing at least an hour of cardio a day, with that workout sometimes being split in two. It’s what I’ve been doing for the past few weeks as I’ve returned to beast mode.

I like working out in the morning so I can have my evenings free. If I have a two-a-day, I’ve got to either sneak off in the middle of my work day to go to the gym (nearly impossible) or go after work, killing my social plans. Plus, you’re going in on a hard workout in the morning only to do it again later in the day. Then you’re likely working out again in the morning. What no one tells you about the split workouts is that it can wear you out.

It’s a lot to take on, especially if you’re new to exercising. But it also offers you an opportunity to try something different. Let your two-a-days be the chance for you to switch up your routine. It is ridiculously easy to fall into the trap of doing the same kind of workout over and over. This not only stagnates your progress, but it makes the exercise portion of your weight-loss plan mind-numbingly dull.

There are four types of cardio workouts that I usually do, but I’m always open to trying new things (you saw me hang my my hips from silk fabric). I’m primarily a runner, but I also go to spin class, use the cardio equipment at the gym and pop an exercise DVD. Whenever I have a two-a-day, I’ll do two of these. But on the next two-a-day, I’ll switch out one for another.

But maybe you’re not on a cardio kick. One day could be leg day, then the next is abs. One day you’ve got kickboxing class, then the next is swimming. One of the keys to success with any weight-loss plan is shocking your body by doing something different. If your body becomes to used to one thing, it won’t work as hard to burn the calories. Challenging yourself to try new things is very important.

Though I dread two-a-days because they’re a time suck—plus they funk up two sets of workout clothes, creating more laundry—I understand their benefit. If you find yourself stuck in a rut with your workout plan, a two-a-day could be the trick you need. Separating your workouts by at least six hours in a day helps to keep your metabolism up, which helps to burn calories. And isn’t that the goal on your weight-loss journey?

So, give it a try. You may find out a couple of quick workouts a day suit you better than a long slog in the morning.

Have you ever had to do two-a-days? What do you do to switch it up?

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Injuries Abound

2 Oct
Even on concrete paths, still beware the branches.

Even on concrete paths, still beware the branches.

I’ve been running for about six years now. With the miles that I take on, I always say I could do a 10k on a Tuesday. My knee keeps me somewhat humble on my treks, but I can still get it in.

Aside from the IT band weirdness, I can gladly say I’ve been injury free. No twisted ankles, no broken limbs, no missing toenails (yes, that’s a thing). Those were all the things my runner friends told me to look out for.

Imagine my surprise when I found a new one: chafing.

Last weekend, I did a stupid thing and ran around the city for about 20 miles in a five-and-a-half hours. My hips hurt, my thighs burned and my knee was starting to get to me. At the end, all I craved was an ice bath followed by a warm shower. The ice bath did the trick and kept me from swelling. The warm shower was an amazing relief—until I began the actual washing process.

I’d been running around the city so long that my sports bra stopped being kind. Somewhere along the way, I’d rubbed off some skin on my underboob. Have you ever had to clean a wound on your underboob? Can you imagine awkwardness of putting Neosporin and a Band-Aid on an open wound there?

It was…weird, to say the least. Because this was something new, I polled my runner friends, none of whom were unfamiliar with this chafing phenomenon. No one thought it was a good idea to warn me about this crazy injury, either.

As a matter of fact, no one told me about any of the peculiar things that can happen to you as a runner. But since I’m in the business of offering readers a service, here are some things I’ve discovered can happen after you lace up your sneakers.

1. You can cut your chest with your keys and ID. My chafing injury wasn’t the first time I’ve had to bandage my boobs. Not long before that, I’d gone for a run in pocketless pants. I wasn’t going for a long run (about 4 miles), so I figured I’d be OK. Nah. My ID cards pinched my skin in such a way that I actually bled. Lesson learned: either only run in pants with pockets or stick my key and ID in my shoes.

2. Bugs have no chill. When you’re out for your jaunt, know that gnats and flies can and will get into your eyes, nose or mouth. You will gag and cough and likely want to throw up. Just get it out of your system, drink some water and take it slow. And swat away in front of you whenever you see a swarm.

3. Mowers are the enemy. It’s not so much of a problem in the late fall and winter, but during the spring and summer months you’ll have to contend with landscapers. They’re doing their jobs, so you can’t be too mad at them. But it will begin to seem that they only want to mow the grass during your time to run. I usually pull the neck of my shirt over my nose and mouth and try to hustle out of there quickly.

4. At some point, a cyclist will try to run you down. Depending on where you are, pathways can be quite narrow. One of the paths I run has a foot-and-a-half wide space for runners and a three-foot wide space for cyclists. Cyclists don’t like riding so close to one another, so they’re always in the running lane. You’re then forced into a game of chicken with the oncoming cyclist. If you’re in the appropriate lane, I say don’t move. Unless they’re distracted or yell that they can’t stop, the cyclist has to get out of your lane. Now, if you’re in the bike lane…um, good luck. Jokes aside, there is real danger in a collision. Please stay alert.

5. Beware the random twigs. Running on concrete affords you the luxury of avoiding branches and brambles. Sometimes, though, you need some fresh air. That’s where a good nature run comes in handy. Running on a beaten path can help you avoid critters like snakes (but not always, so be careful). It won’t, however, help you avoid falling tree limbs. Be mindful of the surface you’re running on. Nature runs are rife with unsteady rocks, unearthed roots and branches waiting to scratch and trip you up.

I’ve experienced all of these mishaps. None of them have kept me from hitting the ground running, but they did add a layer of precaution to my journeys. What’s the most interesting injury you’ve encountered on your weight-loss journey?

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