Tag Archives: exercise

Making the Boob Tube Your Ally

19 Feb
Decisions: Getting up to burn a few calories or snuggling on the couch with him.

Decisions: Getting up to burn a few calories or snuggling on the couch with him and my remote.

I learned early on in the fitness process that working out at home might not be in my best interests. If I planned on doing an exercise video, of course I would have to use my television. My television sat in my living room not eight feet from my couch. My couch has a fluffy throw blanket on it. And you know what’s hooked up to my TV? My DVR. How can I work out when I have a backlog of “The Vampire Diaries” to catch up on?

I began my journey in Atlanta, where the winters—at the time—weren’t too terrible and I had a car. I’ve continued my journey in New York, where 11 inches of snow is followed by subzero wind chills on gusty days. Living here, you tend to carry a lot of stuff with you because sometimes you just go where the day takes you and it’s good to be prepared. That can become a problem when I get impromptu drinks/dinner/party plans and I have a giant gym bag with me.

As I’ve said before on this blog, I sweat profusely. My clothes need to air out and dry. Leaving my drenched clothes at the office isn’t really an option for me, but how do I get a workout in and still be able to hang with my peeps later?

When I moved here, I brought with me a set of exercise DVDs I’d bought from an infomercial (don’t judge me). I barely used them in Atlanta figured they’d get equal use here. Then the winter doldrums came, as did the pounds, and I needed something else to do. My gym is closed on the weekends, there’s waist-high snow on the ground and I needed to burn some calories. So I cleared some space in the living room and popped in the DVD. It was only 30 minutes, much less time than I’d spend on run. But I was sweating so badly when it was over. My towel got great use and my glass of water was gone. And did I mention it was only 30 minutes.

That necessity for change sparked something that I long thought impossible. I am a self-confessed couch potato. I like curling up in a corner of my sofa with a blanket, book and remote control. I binge-watched “House of Cards” this past weekend because it’s something I like to do. But I also took 30 minutes out of my day to burn a few calories.

Most experts will tell you that you need at least 30 minutes of exercise a day. Well, there you have it. It will take you more time to shower and pick out your clothes for the day than to do some exercise videos. But that’s not all you can—or should—do.

There are plenty of exercises you can compile into a half hour. Try doing sets of different exercises. A combination of jumping jacks, hip hikes, crunches, squats and lunges. Do a few reps of each and then repeat the set. There, 30 minutes and you’ve done some work.

Just remember that staying active is only half the battle to losing or maintaining your weight. And while 30 minutes is a good pat on the back, you should try to challenge yourself to do more. But don’t let the winter blues get you down in the process.

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Biggest Losers and Winners

10 Feb
photo courtesy of NBC

photo courtesy of NBC

Last week, NBC’s “The Biggest Loser” crowned the winner of its 15th season, Rachel Frederickson. Congrats, Rachel! Along with your $250,000 payout, you also win: criticism!

Rachel, who is 24 years old, dropped an astounding 155 pounds from her 5-foot-4 frame to weigh in at 105 pounds. When she was announced the winner, Rachel was met with this reaction by the trainers.

*I wouldn’t call her weight-loss disturbing (unless I had other information), but I’ll get to that later

You’d expect those faces from upset competitors, not the people who were helping you along the way.

Had Rachel lost too much weight?

The reactions were semi-justified. When Rachel left the competition, she was 150 pounds. She returned after dropping another 45 pounds, therefore losing 60% of her body weight for the show. To put that in perspective, past winners have dropped an average of 48.6%.

I have my own issues with the format for “The Biggest Loser.” I appreciate any venue that allows people to address health issues. I’d appreciate them even more if they were addressed an a healthy manner. The show isn’t practical, as most reality competitions aren’t. We don’t all lip sync for our lives or design dresses out of garbage to get a leg up in life. “The Biggest Loser” takes people’s health issues and makes a game out of it, which I find unnerving. It is unrealistic for Jane Shmo to expect to drop that amount of weight in such a short period of time without causing serious damage to herself.

The other problem I have with the show is that the feats performed by the contestants aren’t sustainable. No one works out for eight to 10 hours a day and survives on kale smoothies. People have jobs, kids, mortgages and other responsibilities. It is highly unlikely for even the above average person to sustain workouts of that intensity coupled with diets so low-cal that rabbits gawk.

Which brings me back to Rachel. I applaud her efforts. She’s a young woman who wanted to get her life back on track, starting with her weight. She said she’d been stress eating after a bad breakup (I can relate) and joined the show to get a fresh start. Kudos to her.

But Rachel is damned if she does and damned if she doesn’t. Society has judged her for being overweight. Society has judged her for taking her struggle public on a reality show. Then society has decided to add a little more judgement because now she may have lost too much weight.

If you’re concerned with BMI results, then she’s slightly underweight. But that’s all relative. BMI doesn’t take into account muscle mass, water weight and activity level. It’s just a guideline.

When she appeared on the “Today” show to discuss her results, she was greeted with low-ball questions, none addressing her the criticism she’s received for her drastic weight loss. But is that necessary?

I don’t want to shame her results because that would make me a hypocrite. She was a swimmer in her youth, so she had an athletic background that helped her along the way. I am, however, curious as to what motivated her to go so far. What was it that pushed her to this level? Where did she find the time to do it?

Like many of you, I get a bad case of the I-don’t-wannas and have to find my motivation wherever I can. Rachel found hers within the show, but she took it to a heightened level, and that scares me sometimes. I don’t want to get so focused by my goals—be they weight, career, love life, etc.—that it makes me obsessed.

I hope that if she’s happy with the way she looks, she uses healthy measures to maintain it. Maintenance is the absolute hardest part of this process and it is the true test of will. I trust that you all will find the point that makes you happiest and keep up the good work to stay there.

BTWs: There has also been talk of whether Rachel had a little extra help to reach this point. Anything’s possible, but I don’t think so. She still has a little arm waddle when she waves. I just think she got super-focused on losing even more weight that she might not have seen where she was going.

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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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No Shame in the Game

20 Jan

photo courtesy of Annie Leibovitz/Vogue

I remember when I was a teenager, and my mom and I were shopping at the mall. I was wearing an oversized gray sweater and gray leggings with tennis shoes (trust me, I have elephant brain). As we were browsing the juniors section I hear a guy talking to his friends about the “big girl” looking at clothes too small for her. I tried not to pay too much attention to it, thinking he’s talking about someone else. But as I picked up a dress, he spoke a little louder about how I was so big I looked like a cloud (the gray) and how I needed to just put the dress down. My mom was out of earshot and on the other side of the section, so I just left and went to her.

I’ve lived most of my life well above 150 pounds on my 5-foot-2 frame. My skin has hardened to such comments, but my tolerance for bullying behavior like that has become vapor thin.

In the past few months, body-shaming has become more popular. Cloaked under the guise of drawing awareness, businesses like Lululemon, organizations like PETA and even feminist blog Jezebel have made it their business to point out their perceived flaws with a larger body type.

Last week “Girls” multi-hyphenate Lena Dunham appeared on the cover and in a nice spread for Vogue magazine. Vogue, like most fashion magazines, is known for extensive photo retouching of photos. A longer arm here, a slimmer neck there, lower lighting right there, it’s a thing that happens. But Jezabel, which has been an ardent supporter of Dunham’s for some time, offered $10,000 for unretouched photos.

Our desire to see these images pre-Photoshop is not about seeing what Dunham herself “really” looks like. …This is about Vogue, and what Vogue decides to do with a specific woman who has very publicly stated that she’s fine just the way she is.
—Jezebel’s editor-in-chief Jessica Coen

Within a couple hours, the site got the images and Clawd’ve mercy, the images were retouched! Coen herself admitted that there wasn’t a big difference between the originals and the retouched ones. But she stood by her argument that this was about Vogue painting an unrealistic image. You what else is unrealistic? Makeup, pushup bras, high heels, spanx, hairspray, the lighting on “The View.” Everyone does something to make themselves look or feel better. Instagram feeds are full of filtered images to put people in the best light, but Jezabel has no qualms about that. Vogue has been doing this type of thing for years.

I see no problem with retouching as long as it’s not ridiculous. There’s one shot of Dunham where her arm is missing. There are some shots Vogue uses that make people look like bobbleheads. But there’s no need to shame Dunham’s body type, which isn’t totally uncommon to see, to make a point about a misperceived wrong.

Recently animal-rights group PETA was accused of fat-shaming by several media outlets for its “Plan V” campaign, PETA’s attempt to enter the reproduction debate with it’s own agenda. PETA wrote a letter to “population-stabilization” group Population Connection after a report came out that Plan B contraception may not work effectively on women over 176 pounds.

Fat shaming is not now, nor has it ever been, an effective way to get women’s weight under control. Weight is a very personal thing. It is probably the only outward aspect of a person that is still considered open for debate. It is also something that can be very hard to control.

One person’s beliefs shouldn’t dictate how you live your life. Further more, PETA should have done more research before suggesting that women over 176 pounds need to just go vegan so they can use Plan B. The animal-rights organization issued a statement after being called out for fat-shaming, saying that it only wanted to offer another option. The people behind the original statement didn’t take into account how sensitive an issue weight is.

If you ever feel yourself on the receiving end of this type of bullying, understand that whoever’s throwing it at you doesn’t really know you. Someone who loves you wouldn’t make you feel ashamed of being who you are. Whether you’re a work in progress or at the end of your weight-loss journey, it’s no one’s right to tell you how to look or live your life. Do you, boo!

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