Back at it!

*blowing the dust off* 

Hey there! So there were some bumps in the road (surgery and long hospital stay for the kiddo), then there was some fun (2 week lake vacation) but hopefully things have settled and I can start posting regularly again! During my time away I did learn a few things.

1. Running hurts. Like more than just being sore. I am not sure if it the extra weight that I am hauling around, am I wearing the wrong shoes or should I see a podiatrist? Well I am working trough this but for right now I am biking and that is AWESOME!

2. Biking is AWESOME! So someday I want to do a sprint tri so since running 3 to 4 times a week was killing my knees and feet I started biking (needed to start sometime anyway). I feel like I get a work out. I can get my heart rate up, I switch up the gears as it gets easier so my legs are always working hard and have tried out some areas with some elevation to keep it challenging! I feel soreness but not pain!

3. I need a schedule. I find myself at the end of the day trying to figure out when I am going to get my workout in! I think, "ok...lets go now", then I look at the clock it is the heat of the day. Then the next time I try it is time to get dinner ready or I was lazy earlier and didn't do anything so now I have lots to catch up on! Anyway...I need to dedicate a specific time for everything that needs to get done and STICK TO IT!

I just keep keeping on! Exercise is the only real way to be healthy and lose weight (there are things that assist in weight loss and health but nothing will really work with out a little sweat) and there are thousands of benefits. Sure for lots of us the motivation comes in spurts but it comes and that is the important part. Some of us love the gym and happily go there everyday with out fail! Just remember that anything is better than nothing!

Making it Count on the Elliptical

I love the elliptical.  It is the ONLY exercise machine that I enjoy.  You heard right.  I ENJOY being on the elliptical. I found this article at Livestrong.com. If you dislike the treadmill, as I do, give the elliptical a chance.  You can choose different workouts and resistance levels to challenge yourself! Check out the article and hop on the elliptical the next time you are at the gym.

Do Elliptical Machines Burn Fat?

Overview

Elliptical trainers are exercise machines that simulate a cross-country skiing motion. They have hand-held poles with foot platforms that both move back and forth in a gliding motion when you exercise. If you have lower back pain or joint issues, the elliptical is a good choice because there is virtually no impact. If you are looking to burn fat, find out if the elliptical achieves this goal.

Weight Loss

The way to burn fat is to decrease your caloric intake and expend calories through exercise. When you burn calories, you decrease fat on your body. The elliptical burns calories through cardiovascular exercise, so it does melt fat.

Size

The size of your body has a lot to do with the amount of calories you burn with elliptical training. A 160 lb. person, for example, burns about 825 calories in a 60-minute session. However, a 200 lb. person burns more than 1,000 calories for that same time frame. If you were to exercise on the elliptical every day of the week, you would burn well over 3,500 calories. Because 3,500 calories equates to 1 lb., you would in turn lose more than 1 lb. a week.

Potential

By making an adjustment with your intensity, you can boost your fat-burning potential even more on the elliptical. Instead of gliding at a steady pace, perform interval training. Begin your workouts at a slow speed, then glide as fast as you can for 30 seconds. Glide at a moderate intensity for 60 seconds, then glide fast again for 30 seconds. Continue this pattern for the whole duration of your workout. The more vigorously you exercise, the more calories you'll burn -- even if you increase intensity for just a few minutes at a time, according to the Mayo Clinic's website.

Effects

When you work out on the elliptical, you recruit multiple muscles in your upper and lower body, such as the glutes, quadriceps, hamstrings, pectorals and latissimus dorsi. Any time you build muscle, your resting metabolic rate increases and you burn fat more efficiently while at rest. To increase the intensity and work your muscles harder, simply adjust the resistance on the machine.

Considerations

If you are trying to lose weight quickly, pay strict attention to your diet. By cutting back on your caloric intake, you can maximize your fat-burning and weight-loss results. If you were to cut your daily intake by 500 calories and burn 1,000 calories with elliptical training, you can conceivably lose 3 lbs. a week. Eat foods that are high in nutrients like whole grains, fruits, vegetables, beans, low-fat dairy products and lean meats. Eating healthy foods will give you adequate energy levels during your training sessions.

References

• Spine-Health: Elliptical Trainer
• Health Status: Calories Burned Estimation
• MayoClinic.com: Interval Training: Can It Boost Your Calorie-burning Power?
• University of Michigan: Beginning Strength Training

About this Author

Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor's degree in sports management: fitness and wellness from California University of Pennsylvania.

 http://www.livestrong.com/article/280092-do-elliptical-machines-burn-fat/#ixzz12xIeeQ9W

Time Crunch? Why I don't want to exercise.

I did a little poll on my side bar asking my readers about workout challenges.

The winner? So glad you asked…

I don't have time.

Is that really true? When I examined my day I found plenty of time. (there is a good chance that you are busier than me...it might really be harder for you to find the time)

That extra hour of sleep in the morning. I adore my sleep. Don’t you? 

The hours watching Veronica Mars on Netflix. (awesome show...just saying)

You get my drift?

You have to take the time to make the time. <----- Swiped that one from my boss.

After an 8-hour work day, chasing children, playing taxi, who knows how many hours spent in the kitchen, all the time it takes to do all those things that need to be done...don't we deserve some leisurely web browsing? 

Yes. The trick here is balance. 

We must work and we must play. However, we must workout in order to be healthy.

If you are pressed for time and don't want to give up the me time that is rightfully yours, try some of the following:

A. I love to slowly devour Real Simple magazine.  It is my FAVORITE magazine.  It arrived yesterday so this morning I got up 30 minutes early and took my beloved Real Simple to the gym with me. I hopped on a stationary bike and read away! Small sacrifice...but tonight I will be chillin' on the couch with Will and/or doing anything else that I want!

B. I am TV fan.  I have a few guilty pleasure shows that are pretty good at grabbing and holding my attention. Last night I watched Pretty Little Liars while on the elliptical. Working out is much easier if you can distract yourself and a good TV show is a great way to get caught up and lose track of time. 

C. In keeping with the TV theme, I like to exercise at home while watching as well.  I have a few small and inexpensive workout accessories that are perfect for the home. Small set of free weights, wrist and leg weights (I love using these while doing house work), resistance bands (most with instructions and sample exercises) and workout ball.  There are SO many exercises that can be done mindlessly with this equipment while watching TV. 

D. Exercise usually implies workout. This implies the gym, weights, treadmills, and all that other stuff that sucks.  This is NOT true. Be active. Play in the back yard with your kiddos for an hour, run on the beach with Fido, find a way to include more walking in your workday (ya know those stairs aren't JUST for emergencies) or shoot some hoops with your pals. I have a friend that is a swimmer.  That is the only workout she does and she looks as though she spent hours in the gym. Swimming burns calories and works all the muscle groups. It gets the heart pumping and to my friend it is FUN. 

Find the time.

 It is there.

I am learning to give a little more time to my goals for a healthier me.  

It isn't easy but it is worth it.

Do you have a guilty pleasure TV show or magazine?? Do tell!

Need to Know: Target Heart Rate

This little journey that I am on is teaching me so much!

I know that things have been slow on the blog but I am keeping a note book of all the things that I want to share with you guys.  Please stick around and I promise that you will be glad you did. 

Today I want to share what I have learned about the importance of knowing your TARGET HEART RATE. 

You target heart rate is 50% {low intensity} to 85% {high intensity}of your maximum heart rate. 

Here is a simple chart from the American Heart Association:

MEASURING YOUR HEART RATE
I Wear a heart rate monitor when I work out.  This one...

I really love it! I programed my target heart rate range and at any point during my workout I can touch the top of the watch and get a reading.  

You don't have to have a monitor...
You can just do it the old fashion way.  It's just as effective!

There is more to it than just working out in that 50-85% range. I recently learned that there are "Training Zones".

Did y'all know this?? I did not..

TRAINING ZONES
Warm Up - 50 - 60% of maximum heart rate: The easiest zone and probably the best zone for people just starting a fitness program. This zone has been shown to help decrease body fat, blood pressure and cholesterol. It also decreases the risk of degenerative diseases and has a low risk of injury. 85% of calories burned in this zone are fats!

Fat Burn - 60 - 70% of maximum heart rate: This zone provides the same benefits as the healthy heart zone, but is more intense and burns more total calories. The percent of fat calories is still 85%.

Cardio- 70 - 85% of maximum heart rate: This zone will improve your cardiovascular and respiratory system AND increase the size and strength of your heart. This is the preferred zone if you are training for an endurance event. More calories are burned with 50% from fat.

You can customize your workout based on these ranges and what you hope to gain.  I personally spend an hour in my target heart rate. I spend about 15 minutes in Warm Up, 15-20 in Fat Burn and then about 30 in Cardio...more if  can!

OK. That's what I have learned! 

**Information for this post was compiled from lots of googling, wikipedia, The Walking Site, and Real Simple Magazine!

My "in house" Personal Trainer

Will has made me an offer that I can't refuse!  He offered to be my personal trainer!!  He has designed a work out that has me working out most everyday.  I am giving him in a month and if I see results then I have to continue to let him push me. I am nervous and excited.  Excited for the progress that I know can be made and nervous because I promised to keep this crazy workout schedule (crazy because my workouts are so sporadic).

I can do it. 

I know this.  I know that I have it in me.  Plus, Will loves to workout and he has promised to stay my side and work with me (even if I get annoyed and try to shove him off the treadmill).  We have only been at it for a few days but having him support me this way is amazing!

Basically, I am on a rotating schedule...
Relaxing walk - Sunday
Lower Body w/cardio - Monday
Upper Body - Tuesday
Yoga (stretching) - Wednesday
Core w/cardio- Thursday
Cardio- Friday
Saturday- make up (just in case I wanna blow off one night...which we all know that I will)

Having a schedule makes it easy to stay committed. Like, if I didn't have a work schedule I would probably end up procrastinating and doing projects last minute or trying to cram all my hours in at the end of the week.

Structure.  I need it. Bottom line.

Thanks Will for helping me with this.  Just know that when I am swearing at you tomorrow because I can't walk...that what I am really saying is "thank you and I love you".

Pump up the Volume

I don't love to exercise.  I really wish that I did.  I would love to be addicted to running instead of Oreos.  Why couldn't I be a swimmer instead of a expert cookie dunker? We all have our talents...

Anyway, I don't like working out (hate it...really). I do love listening to music.  I can get on elliptical and be bored to tears in 10 minutes but if I have some good jams I can rock out for 30 minutes and not even notice!  The key is finding the right music!  

I am part of a little group...its like a mini weight watchers group.  We weigh in every week and share recipes and ideas.  These ladies are amazing and you will meet them all here! Today you will meet Ashton! I love this girl.  Really.  She shared her play list with us and it is a-mazing! Get ready to download!

Jersey Shore Smush (i heart me some jersey shore, just saying)
1. Fascination by Alphabeat
2. Airplanes - BOB
3. Skinny Love - Bon Iver
4. I Like It - Enrique (Jersey Shore Title Track!!)
5. Dog Days Are Over - Florence + the Machine
6. Don't Stop Believing (Regionals) - Glee Cast
7. Homecoming by Kanye West
8. California Gurls by Katy Perry
9. Teenage Dream by Katy Perry
10. Dinosaur by Ke$ha (so funny - terrible song - funny though)
11. Speechless - THE Gaga
12. Shake It - Metro Station
13. The Youth - MGMT
14. Party in the USA - my girl Miley (I know you aren't surprised!)
15. Hero - Regina Spektor
16. Set the Fire to the Third Bar - Snow Patrol (I'm still pissed this wasn't actually in Dear John since it was in the ads, just saying)
17. One (Blake's Got A New Face) - Vamp Weekend
18. The Kids Don't Stand A Chance - Vamp Weekend
19. Calling You - Confessions of  Shopaholic Soundtrack (looooove this one)
20. Unstoppable - Confessions of a Shopaholic Soundtrack 

I love this play list! Also, I like to create a play list that is the same length as my workout and matches the mood that I need to be in. Example: I have 45 minutes of heart pumping tunes and then 20 minutes of chill music.  I know when the music slows down that I am done with cardio and it is time to cool down and do some yoga!! I can't watch the time while I workout.  Makes me crazy.  Seriously. 

OK. Pump up the volume and get after it!