Tag Archives: exercise

Rest and Relaxation Time

23 Sep
How you feel on rest day

How you feel on rest day

Beast mode is no joke. I’ve been in beast mode for three weeks (and lost eight pounds in the process—yay!). I let things get out of hand over the winter, spent the spring enjoying the anniversary of my birth and the summer—well, I don’t have any excuse for the summer.

However, I’m making up for it now. I have sweat more in the past few weeks than I have in ages. I’m working out five to six days a week for about an hour a day. And on the seventh day, I’m resting.

I’ve gotten to the point now where I look forward to my rest days more than anything else. Rest days are just as important as workout days. They are the days your body recovers from the punishment you are putting it through. Think of it this way: you don’t work seven days a week, do you? If you do, we have other things to discuss.

One of the benefits of rest days is you are being proactive in preventing injury. I’ve discussed before how I strained my IT band by running so much. Before my injury, I was running maybe five days a week. I’ve now cut down to two to three. I spread out the days between runs to give my knee the chance to recuperate, but I’ve still got a couple of other days I need to get my sweat on. So I use those days to challenge myself with a different form of exercise, be it spin class or even the elliptical machine. Over the past few weeks, my knee hasn’t hurt me once. I credit that to rest days.

When I take a rest day, I do nothing. Last week, I took my first break in six days. Because I had been working out so much, I had completely neglected my apartment, as I am wont to do. I had plans to use my day off sweeping, mopping, putting up clothes, buying groceries, spending time with my dog, etc. The only thing I did was spend time with my dog—and we slept and binge-watched Netflix.

Rest days remind to you to stop and smell the roses. You’ve done good things; you should take time to appreciate them. You’re not as winded when you take the stairs. That reheated black bean and rice recipe you tried tastes pretty good. And better yet, you don’t have to work out today. For 24 hours you can exist in chill mode with no worries. Doesn’t that sound nice?

I’m not just touting this because I’m a self-confessed bum who’d rather clear out her DVR. The American College of Sports Medicine agrees with me.

Rest is a critical component to any good workout routine and time spent allowing the body to recover is a great way to prevent injuries. A rest day must occur at least one to two times per week. Even small breaks during a workout are sometimes required to get the most out of the workout and prevent injuries.

You’ll do more good than harm to put the weights down for one day and rest. Go ahead, take a nap. Go to a movie. See the friends you’ve been neglecting while you tackle the beast. That’ll do you some good to.

What do you like to do on your rest days? What do you enjoy most about them?

gif courtesy of Tumblr

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End of Summer Vacation

2 Sep
This summer, I could have been doing more of this...

This summer, I could have been doing more of this…

The worst season of all is upon us, but don’t let that get you down. If you’re in New York, you’re experiencing the long-awaited heatwave that was promised at the end of May. Let’s use it to our advantage.

Yes, Labor Day is over. Though the wretched fall season won’t begin until Sept. 23, its’ Back to School and Back to Work for the rest of us. We took the summer off to lay about on the beach, in the grass, by the grill, etc. It was too nice outside to stay in the gym. Working out seemed like a good idea, but there were sooooo many concerts to go attend. Sure, we all ate lots of fresh fruits and veggies this summer, but those bottomless mimosas couldn’t be left alone on the table, could they?

We just have to come to grips with the work that’s ahead of us. So how do you turn off summer brain to prepare the grunt work of fall?

1. Deal. If the first step toward recovery is acceptance, the first step toward getting back on track is admitting you got off track. It happens to all of us. And you. Will. Deal! Don’t beat yourself up about it, just accept you’re at a new starting point.

But this seemed like more fun.

But this seemed like more fun.

2. How’d you get here? Summer days almost require laziness. From brunch to the day party to the concert in the park later that night, you’ve found yourself doing things you wouldn’t make time for in the fall or winter. For me, it wasn’t so much the lack of activity (though I didn’t grind as hard as I usually do during the year) as it was the alcohol. Between the vacations and brunches, I emptied a few cups. Alcohol causes your body to burn its calories faster, leaving the food you eat stored as fat. So, a lot of those omelettes went to my waist line.

3. Remember the fun times. Working out and monitoring your diet can be a drag. It’s no fun being the responsible one. But there had to have been a point in the journey where you not only enjoyed the fruits of your labor, you also enjoyed some of the laborious acts. Is there a dish you really enjoy making? Is there a class you haven’t been to in a while? When was the last time you saw your friends at the gym? One of the easy ways to stay off track is focusing on the negative. This is your journey, and having a negative attitude about it will keep you from doing good work.

4. The never-ending journey. The weight-loss process and healthy lifestyle aren’t just things you’re doing for a little while. Full commitment means understanding this is a life change. And in life you will stumble while trying to make yourself better. You didn’t fall off your diet. You didn’t stop your workout program. You didn’t pay much attention to what you were doing. We’re in the season now of getting it back together. Do that with the knowledge that your focus shifted for a short while on your lifetime journey.

I don’t know about you, but this summer was a fun one, even if it felt a little short. I got to see friends and family I hadn’t seen in a while. I took some awesome trips and met some really great people. I can incorporate this summer’s lessons into my lifetime journey, just as you can. Let’s do it, people!

How was your summer? Did you enjoy it so much you feel you may have gotten off the fitness track? What are your plans for fall?

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Weight-Loss Draft

18 Aug
You see me struggling, but the woman reflected in the mirror is part of my O-line. That's Willa.

You see me struggling, but the woman reflected in the mirror is part of my O-line. That’s Willa.

Skinny People, my favorite time of year is fast approaching. In 17 days, the Packers will face the Seahawks in the first game of the NFL season.

I. Can’t. WAIT!

I’ve made my love of football abundantly clear on this blog. It’s a fun game to watch. Over the years I’ve been able to garner an understanding of the rules (even if they do change season to season).

What I haven’t been able to do is get into pre-season football. I understand it’s necessity. Teams need to weed out the players that aren’t going to work throughout the season. It’s a good way to get fans excited about the upcoming season. And it’s a good way to get superfans started on their fantasy drafts.

Fantasy drafts are where people, from superfans to the indifferent gambler, draft players from various teams. Trades can be made throughout the season and some leagues offer winners bragging rights or even money. But to be a good general manager, you have to know what skills are key to a great team. You can pick a marquee player because you like him and he’ll get more minutes. You also have to keep in mind what kind of injuries this player has had, and what kind of team he plays with.

Cicely, how the hell does this relate to weight loss? you’re asking.

Well, many times on this blog, I’ve said that your weight-loss journey is an individual sport, and it is. You will lose the weight on your own. You will do the work and you will monitor your eating habits as an individual. But somewhere along the way, you’re going to need support. You’re going to need someone to put a bug in your ear (or up your butt) to encourage you to do better.

Getting yourself ready to take the journey is like drafting for your fantasy team. You’ll need to have a good defense ready, but also have a squad of support that will help you get a win. Just remember, you’re the quarterback on this team, so you call the plays.

If you’re totally on your own (without any groups or classes to attend), then your running back may very well be your trainer. A good trainer is hard to find. So when you find him/her, grab hold with both hands. Like the relationship between a quarterback and running back, you want someone who understands your rhythms and goals and works with you to help you achieve them. Your trainer cannot and will not do the work for you. But he will be the first to notice when you’re doing better and when you’re slacking off. A good trainer is not only someone who prepares you physically for the challenges ahead, but is also like a therapist who will listen. The beginning of your weight-loss journey is a shock to the system, and a trainer knows when you’re body is trying to psych your mind out. He will listen to you complain, and then show you that you can do more.

After you’ve picked your running back you’ve got to have your O-line (offensive line). These people are close family and friends. I don’t always advise letting people in on your journey, because it’s personal. But close family and friends whom you know will be nothing but supportive  should be clued in on what’s going on with you. They will be the ones who will compliment you when you’re doing well. They’ll join you on morning walks or runs for you to have some company. For me, the best person on my O-line was my grandmother. When I began my journey while living in Atlanta, I had to let her know that all of her Sunday dinner usuals weren’t going to work for me. So she would make sure to have some sliced cucumbers (my favorite) set aside for me. Or ff she was frying chicken that day, she’d bake a couple pieces for me to have with my meal.

The defensive end really relies on you. If you have a lot of junk food in your house, and you’re committed to starting your journey, then that stuff has to go. If you’re planning to start running, you’re going to need good shoes. Head to the store now and get sized for the right shoes that will work with the surface you’re running on. You know whether you’re an early riser. Don’t schedule training sessions or classes at times you know you’re not going to be up for. Don’ t set yourself up to fail.

 

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Fun Run

7 Aug

You know how at carnivals, there’s always some yahoo putting together balloon animals? In the end they always look snakes. Well what if you could take that idiotic joy and use it for your run?

While it’s not my experience, I’ve come across many people who don’t like to run.

“It’s too hard.”

“It’s too sweaty.”

“It’s boring as hell.”

The first two, I can’t help you with. But for those of you who may have uttered the last phrase a time or two, I’d like you to meet Claire Wyckoff.

Claire found a really cool way to spark up her runs. She’s using the Nike+ running app to draw different routes. For example, say you’re out for a run and thinking about stripper poles (just go with me). Claire, who according to her website lives in San Francisco, has found a route that lets you draw a person dangling from a pole.

pole

Or, say you’re in the mood for aliens. You just saw Guardians of the Galaxy and creatures from other worlds are on your mind. Claire has found a route that looks like a space invader. This one you can tell she paused her run to do the eyes.

alien

But far and away, Claire’s most popular posts are phallic. Because in the end, we’re all 13-year-old boys, even those of us without wangs. So far she’s got four penises on her Tumblr page and she shows no signs of slowing.

penis

Claire is running about three to six miles and having fun with it. She’s actually mapping out new courses and taking time to enjoy her workouts. I applaud her. Running the same route over and over can be mundane and sap the joy out of your workout.

I’ve said before  that you’ll be taking tons of small steps to reach your goal. So why not have fun in the process. Map out a run of an angel, or a horse, or a penis.

I’m going to try it out on one of the running apps I use. I’ll let you know how it goes.

photos courtesy of Running Drawing

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Just Cycling Through

16 Jul
Repeats to self: I don't need this. I don't need this.

Repeats to self: I don’t need this. I don’t need this.

I’m going on vacation soon. Just like with any other vacation prep, I want to keep my workout routine consistent—if not amped up a smidge—before I go because I enjoy vacation brain.

However, this prep session has hit a bit of a snag and that’s because it’s about that time. The time when I ache from my navel to my knees. The time when someone calling my name more than twice a day will set me off. The time when all I crave is a brownie sundae.

Every woman goes through this rite of passage that will make her want to tear out her uterus. I cannot stand it. For at least a week (yes, sometimes it lasts longer), I become even more irritable than normal. I’m an asshole on a good day. On my cycle, steer clear.

hulk_smash

One of worst things about this monthly tradition is the amount of food of which I can’t seem to get enough. I don’t even know it’s happening until I’m midway though the early stages. I do know that Haagen Dazs vanilla milk chocolate almond bars are everything heaven should be.

In the back of my mind I know this feeling is just temporary and when I’m back to normal I’ll regret that Five Guys burger. But in the moment I’m all

feed_me

So how can you stay on track when Mother Nature is being…herself?

1. Snacking is key. Dairy is no good for your cramps, no matter how good two-fer Tuesday is at Baskin Robbins. So instead of indulging the things that will set you back, keep some sweet snacks at the ready. It’s summertime, so grapes and cherries are ripe for the picking. A tip for grapes: freeze those suckers. You’ll thank me later.

2. Take your aggression out at the gym. I know you’re irritable. I’m sure your co-worker did side-eye you when you asked her for a pen (I told you that chick’s crazy). But instead of snapping off on her—and endangering your livelihood—make  good use of that anger on the treadmill. The endorphins you build up and will calm you down. Plus it helps with cramps, and nobody wants those.

3. Think logistics. This comes as no surprise to any woman, but sanitary equipment is not the most stable. When you’re exercising, things move…a lot. When you’re in beast mode, I guarantee you things have shifted exponentially. Take caution and have backup equipment (and underwear) at the ready.

4. It’s only temporary. When you’re in it, this time seems like it lasts forever. That’s the crazy part of your brain talking to you. Tell her to shut the hell up because it’s almost over. Take comfort in the fact it will soon be over and your hormones won’t make you cry at baby elephants (not that I know anything about that).

5. It’s better than the alternative (for some). Hey, at least it came. If it didn’t you’d be reading a different blog right now. There, aren’t you happy?

6. No excuses. Remember: Excuses are what people use to justify the reasons why not. For most of my readers, they’ve been going through this for a while. Saying, “I just started my cycle,” is a rookie move. Athletes like Venus and Serena Williams, or even the entire women’s U.S. soccer team, can’t just clock out because it’s that time of the month. You’re still going to work, aren’t you? Then can still make time for your health.

I’m no hypocrite. I have to remember these tips myself every month. And as I ready myself for vacation, despite the ache in my thighs, I know the time spent on the treadmill was much better for me than throwing my stapler across the office.

How do you maintain your fitness lifestyle when Mother Nature has decided to make you her enemy?

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