Tag Archives: tips

I Did It: Self Magazine’s 23-Minute Lunchtime Workout

18 Nov

“I Did It” is a feature post running on I’m Skinny, Now What where I will tackle a new workout or diet and give you my opinion. Wish me luck, because I don’t like changing my routine.

I don’t know if I’ve told you this, but I work at a newspaper. Not just any paper, but one of the biggest papers in the world (no hyperbole). We cover everything, which can keep a chica busy. I usually like to work out in the mornings to keep my evenings free, but sometimes that’s not possible. Don’t blame me; blame my boyfriend pillow. With that, I decided to try this mid-afternoon workout routine, courtesy of Self magazine. I like to burn tons of calories in order to keep the weight off, but I need to do more strength training so my muscles don’t turn to sludge.

Workout breakdown

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Here’s me going through the circuits.

Minutes 1-7

Move1: Power Squat with dumbells
Move 2: Leg Press
Move 3: Plank Jump
one-minute breather

Minutes 8-15

Move 1: Air Lunge with dumbells
Move 2: Seated Cable Row
Move 3:  V-Up
one-minute breather

Minutes 16-23

Move 1: Curtsy & Curl with dumbbells
Move 2: Triceps Dip
Move 3: Ab-Blaster Push-up

Day 1

As with any new workout plan, there are kinks I need to work out, one of which is the triceps dip. That machine didn’t exist in my gym. There was a similar contraption that didn’t have the weight resistance. There was some contraption that said “triceps,” so I figured it would be a good cheat for day one until I actually talked to a trainer to help me find the proper alternative.

Something else I realized: I have absolutely no upper-body strength as evidenced by my pathetic push-ups in the above video. It was really sad. I had to go to an out-of-the-way corner so no one would see that I barely put a bend in my elbows to get that exercise done. But I did it, so there!

I definitely burned some calories, but I’m not sure how many. I don’t have one of those watch/calorie-counter thingies. I didn’t build of much of a sweat, which is new for me because I sweat like demon. The exercise circuit also lives up to its name of 23 minutes.  I did three sets of the first circuit and one each of the final two, but that was from not managing my time well. I should be able to do two sets of each.

I have to admit I didn’t study the workout plan. But from the couple of times I read it, it seemed doable. I should have checked to make sure my gym had all of the appropriate equipment. But that doesn’t mean this workout isn’t doable. Life’s all about adjustments, and that’s what I’m gonna do…tomorrow.

All told, I spent a little more than 5 minutes changing my clothes, 23 minutes on the workout and another 10 taking a shower and changing post-workout. I was gone from my desk for 45 minutes, a reasonable amount of time for any lunch break.

Day 2

My body was a little sore when I woke up on Day 2. Not so bad that I couldn’t move, only a little achy. The exercises got easier, though, which is to be expected. I was able to manage my time better and completed two sets in each seven-minute circuit.

One of the downsides to having to do this in a small gym is that all the equipment may not be available when you want it. Day 2’s lesson came from the rowing machine. Every time I’d finish one of the other two exercises, the rowing machine would be occupied. Since I didn’t know what machine would be the equivalent, I skipped it. Excuse me while I hang my head in shame.

Tomorrow I’ll be taking a day of rest because at the end of Day 2, I was really feeling the work I was putting in my body, especially my thighs. Those squats and lunges are no joke! Epsom salt bath, here I come.

Day 3

There’s nothing like a day of rest, especially if you’ve been beating your body with a new workout routine. My thighs were so tight that I almost slipped down the stairs a few times. And when you have an enthusiastic dog like mine who breaks off in a sprint at the first whiff of fresh air, it can be hard to maintain your balance while he’s tugging at you from his leash. Luckily, no permanent damage was done. I did remember that stretching is very helpful. I’ll have to remember that when I pick up the workout routine again tomorrow.

Day 4

The best thing about a recovery day is the rest you give your body. The worst thing about a recovery day is trying to wake that body back up. I was able to lounge around my house on Day 3. I didn’t have to worry about packing a gym bag or carve out time between meetings to get to the gym. Also, my muscles were still pretty tight.

I stretched out my hamstrings and glutes before starting, and that helped a lot. Also, the segments got even easier. I was able to do three sets of the first 7-minute stretch and two sets each of the other segments. However, my pride and joy of Day 4 was not looking as pathetic during my push-ups. I got a little more bend in my elbows and was able to do four before needing a breather in each round. Yay, me!

Day 5

Last day of the workout and I’m excited. I’ve been doing this routinely for a few days, so I should kick ass on the last day, right? Um, not so much. For some reason my enthusiasm outweighed my abilities. The lunges, which caused me the most thigh pain, were easy going. But those push-ups were like to be the death of me. I gave it an honest effort, but I was only able to do one final circuit.

Verdict

I really need to incorporate more resistance and strength training in my workout routine. Sure, I’m shedding the fat but my muscles are really weak. My goal isn’t to get a hard body. I don’t want to be one of those small people who has to be rolled around, either. I think the exercise is doable and a little fun. You’re able to shake up your routine during your workout, which is fun. Just make sure some rowing snob isn’t hogging the machine.

Side note: A special thank you to my photographer/videographer Willa Plank, who took time out of her work day to watch me work out.

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The Perks of Living in a Walking City

15 Nov

I don’t know if I’ve said this here, but I love living in New York. It’s awesome.

From the garbage on the streets to the guy peeing in the corner of the subway, it’s truly an enchanting, quaint little town.

My favorite thing is that you can get anywhere by foot. Manhattan, where I reside, is 32 miles around the island. If you’re training for a marathon, you’re set.

The best part, though, is just walking. I’m a wanderer. I often have no plan of attack, except perhaps finding a nice cafe or a wine bar. Usually I’m just out exploring new neighborhoods. I will trek from the Brooklyn Bridge to the meat packing district and will have only stopped for a cup of joe at Joe. I’ll take a stroll on the High Line and end up walking to Macy’s at Herald Square to buy a new ‘fit.

A lot of exercise is just taking that first step. When I began my weight-loss journey, all I could do is walk. I was living in Atlanta and would get my morning exercise at the park around the corner. In the beginning, I could muster just three miles an hour walking. Now, I cringe at that rate, but I had to start somewhere.

The first step is the hardest. You have to will yourself into taking it. What do you want to learn about yourself during the process? Always have a goal in mind, but you need motivation for that first step.

When I backslide, which happens more than I’d like, my motivation to get up and walk around the city is that I don’t want to be how I was before: sedentary. There’s so much to see and do here that I’ve walked for hours without noticing. And I’m burning calories in the process. I’m learning more about the city and what I enjoy about it.

But that comes from living in a city that encourages walking. I was born and raised on the north side of St. Louis where walking around is OK, but you’ll still get the occasional side-eye. So on my visits back, I have to find places to go. Forest Park is perfect for seeing some beautiful aspects of a great historical city. The park offers so many sights, and as a native St. Louisan I can’t stress this enough: pretty much everything in the park is free. Parking, the zoo, the science center, the museum—they’re all free.

These are a few suggestions on how to get moving during a lull. Maybe it will motivate you to do a little more to burn a few more calories. Moving can be motivating.

What are some of the best walking routes in your city?

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Booby Traps

28 Oct
http://www.flickr.com/photos/fuschia_foot/600752201/

photo credit: Fuschia Foot via photopin cc

Last year, I went on vacation with friends to Cancun. I hadn’t been to the beach in a couple years and it was past time I put my toes in the sand. Funds were a little tight and I wanted to spend my vacation fund on more important things…like drinks at Senor Frogs. So I decided to forgo a new swimsuit.

I took my favorite suit: a white, low-cut one-piece that was totally flattering—30 pounds ago. When I went snorkeling, one of the guides wanted to take my picture under water. I blame the water pressure, but as I sunk myself, one of my girls decided to make an appearance for the camera. Yep, I flashed my Cancun snorkeling guide.

During the beginning of my weight-loss journey, I’d lost and gained several pounds, but nothing happened to my bra size. So I figured I’d always be an hourglass. Worse things could happen.

But then something changed. I started losing even more weight and my tops began to feel a little loose. “No worries,” I thought. “This is what you wanted: medium-sized shirts.” And then came Cancun.

I learned that breasts lose weight, too. Who knew? Breasts are mostly fat, so when you’re in hard-core cardio mode, as I’ve been for a while, you’re going to lose that fat.

Let’s be honest: I had really nice boobs. When they were big, they were full. Out of the many things I could gripe about on my body, breasts were not cause for complaint. But who am I without my girls?

No one tells you that this could happen. No one warns you that along with smaller jeans and even smaller bracelets come smaller cup sizes.

Every woman has a horror story about bra shopping. It’s a complete nightmare. No two bra makers are the same and every “expert” says they know what will fit you. Lies, I tell you! All lies!!

If you’ve watched any show aimed at women, at least 80 percent of us are wearing the wrong-sized bra. Eighty freaking percent! How can so many people be so wrong about something so necessary. It’s because unlike your shoe size, your bra size fluctuates with age, body composition and lifestyle. The size bra you wear to cocktail hour may not be the same size you’re wearing to work out.

You can’t trust the 15-year-old with measuring tape at Victoria’s Secret. Don’t even look the way of the older lady working checkout at Macy’s. Go to an actual lingerie store that specializes in undergarments. Victoria’s Secret is the Nine West of bras: cute selection, but the material just wasn’t made for multiple uses.

Another thing to look into, which I’ll be trying soon, is this list of exercises from Shape magazine to perk up your boobs. Nobody wants saggin’ dragons.

What do you do give yourself that extra lift?

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I’m Skinny, Now What?

25 Oct

skinny_now_journeyI’ve lost all this weight, now what?

No one ever really tells you how this is supposed to go. You set a plan in motion to get somewhere, but you don’t plan on what to do when you get there.

It’s like going on vacation, but you’ve only planned the flight and hadn’t considered the hotel or transportation.

That’s how I feel most of the time. Over the past five years, I’ve been working out (then vegging out) in order to reach some semblance of an ideal weight. It all began, when during a routine check-up, I found out that I weighed 200 pounds.

I’m 5-foot-2. I come from a long line of curvy women and was raised in the Midwest. We love BBQ, fried anything and lounging with drinks in our hands. While this isn’t exclusive to my home region, it is one of our marked characteristics. However, I never thought I would let myself get that big.

After the shock and tears of my new predicament, I decided to take action. By take action, I mean I read up on what people do when they take action while I ate a brownie sundae. As long as I didn’t have one everyday, I was OK, right?

So I got a book, “Extreme Fat Smash Diet.” Then I started talking to my friends who were working out a lot. They were doing Fat Smash and going to the gym. I hate to sweat, so I needed another plan. Turns out Dr. Ian Smith wanted me to actually burn some calories, too.

Then I started really reading the book. While it seemed like a good idea, “extreme” is far from a misnomer. Your meals can consist of one egg and a half cup of juice for breakfast; a cup of sliced fruit for lunch; a small veggie-only salad for a late lunch; and veggies and beans for dinner. Not too appetizing. Oh, and lets not forget the hour of cardio that you’re doing four to six days a week.

These are not the things a couch potato likes to do. But then I hopped on the scale again and decided it was time to hop on the treadmill.

I joined a Ballys. My gym-rat ex-boyfriend and I went to one once, so I wasn’t unfamiliar territory. Plus this one was closer to my house.

The first step is always the hardest, but I started to get my energy up, despite the damage all the sweat was doing to my hair.

Then I picked the book back up and tried doing the plan. It took a few stop-and-go weeks, but I finally got on track. The book says that if you stick with it, you could lose up to five pounds a week. “Yeah, right,” I thought. I avoided the scale that first week, not wanting to be disappointed if nothing was happening. At the end of week one, I’d lost five pounds!

I started really feeling myself then. It was on and popping at the gym. By that time I had already planned on a trip to Puerto Rico, which required beach attire. I refused to be mistaken for a beached whale, so I got addicted. All told, I had lost 20 pounds in six weeks by the time I got to the beach.

Since then, I’ve been doing the diet off and on. Not long after another breakup, I lost another 25 pounds the healthy way.

Yo-yo dieting over the years has helped me drop a grand total of 60 pounds. However, I’m human; I’ve gained about five to 10 of those back.

For the most part, I’m comfortable with my current weight and the shape of my body. There are a few things that need tightening up, but no body is perfect.

And that is what this blog is about. I’m close enough to my goal weight that I feel I can talk about this with others: keeping it off ain’t easy, and once you’ve gotten comfortable, how do you adjust to the new you?

It was very weird looking at myself in the mirror after having lived in this body for more than 30 years. I was used to a certain jiggle in certain places. I’d gotten comfortable with shirts, pants and even bras fitting me a certain way. There were curves that were once my calling card. Who am I now without the body that I used to live in?

I want to address that and take you on my journey of self discovery as I try to move forward in the world while trying not to lose some of the things I liked about the old me.

I’ll be posting workout updates, recipes and stories about my experience. Let me know what you think. It’s an open forum into my life (Lord, help me!). I think it’s a journey that many of us are going on, but there’s not a lot of conversation about it. Let’s discuss.

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The High Price of Low Weight

21 Oct

When you sign up for renter’s or home owner’s insurance, you have to list the value of everything in the home. I’m talking about jewelry, electronics, appliances, gadgets, etc. All of it. It’s a nuisance. The thing I’m guessing most people underestimate is clothing. At least I do.

I’m what you might call a frugal shopper. My closet is full of sale, coupon and thrift items. Shoes, jackets, belts, dresses, pants, all of it was bought with a sale in mind.

Imagine you lose, say, 50 pounds or so. And you do it so quickly that you don’t notice the change in your body until seasons change. The clothes that used to hug your body in the sunlight now make you look like you’re wearing over-sized hand-me-downs.

So I’ve got to go buy clothes. Guess what? Clothes ain’t cheap. I need a full wardrobe. And hear me when I tell you: NOTHING FIT!

The cost of weight loss isn’t that cheap. From buying healthy foods to gym memberships to workout clothes: It costs  money to live. But no one ever tells you about the most expensive part: New clothes. The cost of outfitting your new body is a pain in your new ass. You have to buy  everything, including underwear (Victoria’s Secret has gone up since the days of 5 for $25).

How do you navigate this new shopping world? Nobody wants to look sloppy. Here are a few tips I’ve learned during my between phase with the new body:

1. Belts.  You can go to TJ Maxx or Century 21 and rack up on belts to cinch those pants and dresses to your newly slimmed waist line. Big ones and little ones, it doesn’t matter. Get a colorful variety to leave yourself some options.

2. Leggings. Black ones will go with anything. Most places have one size fits all and those ones are pretty cheap. I don’t suggest investing too much money in these, seeing as how they shred after a few washes. But under one of your now-too-big dresses, this could make a pretty good day-to-night look.

3. Tunics. Let them blouse over those leggings or pants that are too big. No one will notice. Bust out the belt and some pumps and you’re ready for the club.

4. Old Navy. After TJ Maxx, this is my favorite store for simple, cute clothing with a low cost. The quality can be ho-hum sometimes. But you don’t have to spend hundreds or thousands of dollars to get some quick wardrobe staples to outfit your body while you’re in the midst of transition. A couple pair of slacks, a few blouses, a couple skirts and maybe a dress, and you’ve got outfits for a week that may cost you less than $150. Just don’t let the $1 flip flops lure you.

5. Shoes. Few things distract from a drab outfit better than bomb shoes. If you’re lucky, your shoe size has not changed. If you care about your appearance now, you definitely cared before which means your shoe game is kickin’. Spruce up that over-sized dress with some spectacular pumps and heads will turn.

These are all quick fail-safes, but eventually you’re going to have to bust out the credit card. And why shouldn’t you. You’ve done well. So reward yourself with a smaller  pair of jeans or a shorter skirt.

You have to live in this body, dress it up a little.

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