My Secret Motivator
I'm not as super motivated as I seem. Sometimes I need a kick in the
butt too. One of my secret ways to motivate myself is to stand front
and center (or as close as I can get) in class. When I position myself
under the teacher's nose I feel like it's impossible to slack. Think
back to high school. I know I was the kid more likely to pass notes and
let my head wonder if I was five rows back. So tonight in class after
an awesome b-day, I'll be up close working off my carrot cake. What's
your secret motivator?
SELF goes spinning!
Hi! It's Fitness Editor Jen O'Neill jumping in on Erin's blog to tell
you about the great Spinning class that a bunch of SELF staffers
checked out at NYC's SoulCycle studio (soul-cycle.com) on Wednesday.
About 30 of us (Yes, 30, we took over the whole room! See the pictures
below), cut out of work early and headed uptown to take the 3-year old
spin-center's signature 45-minute "Full-Body Workout" class. And what a
fun workout it was! The studio's mission is to provide a "mind, body
and soul ride" to help release stress as you melt calories and tone
muscle, so they set the mood by turning off all the lights, torching up
some candles and pumping in energizing tunes including Ne-Yo's
"Closer," Rihanna's "Rehab," and "Lost+ (with Jay-Z)," by Coldplay. So
cool. (Check out the full playlist:
http://www.self.com/fitness/playlists/2009/04/soulcycle-playlist)The
music really did seem to pump everyone up as instructor Laurie Cole led
us on an endurance rollercoaster of sprints, ab exercises and some
upper-body strength training (with mini one-pound weights) while we
pedaled away like maniacs. By the end, we were all dripping in sweat,
but still smiling. No wonder stars like Brooke Shields and Kyra
Sedgwick are regulars to their classes! Try the tips below from
SoulCycle's Cole to rev your regular spinning routine: Warm-up
properly: "People who get injured in their workouts often get injured
because they push too hard too soon," says Cole. "Muscles can take
approximately 10 minutes to start feeling warm." Enlist your abs: "Most
people think that indoor cycling is a lower-body and leg workout but if
you engage your core, you'll use your entire body, allowing you to burn
fat, tone muscle and improve aerobic endurance all at the same
time."Think big: "During class, concentrate on a goal that you want to
attain. Picture the body, and the life, that you desire," says Cole.
"Through this visualization, you're not only connecting to your bigger
intention but, by default, you're focusing less on how hard or
challenging that moment is in class."PHOTOS: SELF's sporty staffers
giving SoulCycle's "Full-body workout" class a spin. Instructor Laurie
Cole's unending energy kept us going strong too! Editorial assistant
Abbi Libers (left) and reporter-researcher Lee Walker (right) share a
laugh. Celebrating post-class: assistant editor Kelly Mickle (left) and
associate editors Amy Gallo (middle) and Sheila Monaghan (right).
A Few Miles Here, a Few Miles There
It's dark and rainy in NJ again. What I really want to do is crawl back
into bed, but instead I'm forcing myself to lace up my sneaks and hit
the treadmill (while the boys watch a movie). I have a 7 mile run on my
training schedule, but I'm not sure if I'll get the whole thing in
before nursery school pick up. If not, I'll just break it up and finish
later! Sometimes you gotta do what you gotta do if you want to fit
everything in. It's not ideal training, but it's what works today.
Tomorrow I have a CPR and First Aid class at the local Rescue Squad
(thanks Green Knoll). I'm looking forward to it. With four boys it's
always good to be trained for a "what if" situation. Have a great
weekend.
Family Fitness!
Exercise is supposed to be fun! And that's just what my workout today
was all about. I spent the afternoon running around with my gang in the
yard. We played octopus tag, catch, kickball, basketball, pirates,
Frisbee, and had scooter races down the driveway. It was an action
packed day. What a great way to burn calories:)
Jillian Michaels
I watch the Biggest Loser contestants get their butts kicked by Jillian
Michaels week in and week out. But last night it was my turn. Holy Cow!
If you haven't already (and you're up for a serious challenge), head to
her "Great 1-Month Slim-Down"
(http://www.self.com/fitness/workouts/2009/01/the-great-one-month-slim-down-video/
) for some tough total body workout moves. Just thinking about the
reverse squats alone makes my tush BURN today! Tonight it's school
shows and boot camp. FYI: Oklahoma won last night!!!!!!
Women's Basketball
If you haven't been paying much attention to the NCAA Women's
basketball tournament here's something that might make you sit up and
take notice. All-American Courtney Paris of Oklahoma is 100% sure that
her team will win the National Championship title this season! She
believes in her team so much, that back on March 4th she put her
scholarship down as a collateral payment. And sealed the deal when she
grabbed the microphone and told a crowd of a couple thousand Oklahoma
fans that she will repay the University her scholarship money (turns
out that's about $64,000) if they lose. And so far she's sticking by
her word. Some people think what she did was crazy, you know what I
think....GO SOONERS! That kind of confidence should be bottled. I just
wish she played for RUJ Check out Courtney and her No.1 seeded
teammates in action tonight against Purdue (who beat Rutgers to
advanceL) at 9. Even if you're not a huge basketball fan, knowing the
stakes makes it an exciting game to watch.
Thumbs Up!
Saturday on my long run I noticed the funniest thing about my running
form. I run with my thumbs sticking straight up on both hands. It
actually looks like I'm giving the world permanent "thumbs up" while
I'm jogging! And even when I made a conscious effort to keep my thumbs
in check they kept creeping back up. Who knows, but could be very
amusing for anyone running near me during the half marathon. That's
about 13.1 miles of "yeah, good job". Last night I sat down and
rearranged my workout schedule for the week because my gang has their
spring shows at school on Wed. and Thurs. nights. That means, tonight
its ZumbaJ Happy Monday, hope you had a great weekend.
Stroller Moves Today
was the perfect day for a walk outside. It was 60 degrees and sunny. I
grabbed my stroller, a picnic lunch, and we hit the park for an
afternoon of fun. Here are a few moves that can spice up any stroll.
Have a great weekend. I'm ready for bed:) High Knee Lunge- Bring your
right knee up waist high, keeping abs tight. Then lower right leg down
for a basic walking lunge. Repeat alternating legs. Side Slide- Start
in basic squat position facing stroller sideways, slowly step right
foot to left, then step left leg out again as you travel. Change sides.
Speed Skater-Start with feet shoulder distance apart. Sit down for a
basic squat, and then hop up bringing left leg back to right tush. Sit
down for a squat, hop, and repeat alternating legs while you travel.
*Lacey720- So glad to hear that you loved Zumba!
Keeping the Fun in Treadmill Workouts
Have you seen that crazy music video by Ok Go where the guys are doing
a dance on a set of treadmills
(http://www.youtube.com/watch?v=aeeR4Vnvs8U)? It's so cool! I wish all
my treadmill workouts could be so fun! That's why; I try to keep some
of their moves in mind on nights like tonight, when I'm hitting my
basement for a treadmill workout because of the rain. And while I'm not
going to leap from treadmill to treadmill, or jump over the treadmill,
here are a few moves I will be trying during my thirty minute run/dance
on the treadmill! I'll keep you posted on which moves are keepers.
Jumping Jack Legs Big Long Strides Skips Knee highs Short Quick Strides
Carioca Two Foot Hops Side Slides Stopping for a set of pushups
(jumping feet to the side and pushing off the front handle) Crossing
same back leg over front while moving sideways Front Kicks *I'm
planning on running at my normal pace but really slowing it down for
some of these new movesJ
Night Off!
Last night I took the night off and went for a little pampering (and to
get my newly discovered gray hair covered) at the salon. Like a good
workout, a fresh haircut and color makes me feel like a million bucks.
Today I'm recharged and ready to take on the world. A little rest and
some"me time" goes a long way. Thanks RoulaJ I'm off to teach a
Stroller Strides class this morning and then I'll be running around
with my boys at Wee Play (a mommy and me gym class). Make time to take
care of yourself if you can, you're worth it!
Abs!
Today during naps, I added a balance crunch to my five minute ab
routine (saw it on Self's Flat-Belly Bonus video
http://www.self.com/fitness/workouts/2009/04/flat-belly-bonus-video)
and holy cow I felt the burn. Self's Features Director and my big sis
Meag, recommends grabbing an Xerdisc or a pillow to create an uneven
surface for this move (I took some air out of one of my dollar store
rubber balls and it worked fine too!) Sit down on the disc (ball, or
pillow) and pulse away for 2 sets of 12. Watch your balance! My abs
were working overtime to keep me from rolling the second I sat down.
Great move:) (How funny, the ball matches my shirt.)
Words
to Move By!
"You've got to get up every morning with determination if you're going
to go to bed with satisfaction". -George Horace Lorimer I saw this
quote last night (in the midst of my I can't believe it's Sunday night
already blues) and it inspired me to get up on the right side of the
bed this morning. Today I'm pumped up to teach a kick butt stroller
aerobics class (on the agenda: bicep curls, sprints, upright rows,
step-ups, tricep extensions, and more) and to cross off all the items
on my "to do" list. Hope these words motivate you to move today too!
Happy MondayJ
You Asked For It Yeah,
it's Friday!!! I'm excited for great weather and no plans. I have one
long 9 mile run to conquer for my half marathon training and then the
rest of the weekend should be very relaxing around my house. I'm
thinking maybe a little BBQ. Thanks for all the great
questions.....keep them coming:) I'm off to stroller exercise.
xcassagex says: Erin, I have a quick question. What's the best way to
strech your shins after a long run to prevent shin splints? I'm
averaging 15-20miles a week and after some runs my shins are killing
me. Any ideas? Answer: Here are a few stretches (see the pictures), but
keep in mind that shin pain can be caused by a variety of reasons (been
there myself)...lack of flexibility in calves and Achilles tendons,
flat feet, fallen arches, imbalance of muscles, and in some cases may
even be related to stress fractures. That's why; I would recommend
seeing a doctor if you're in that much pain. The solution to the
problem could be as simple as stretching your upper and lower calves
and shins, or wearing a different shoe. But a doctor would know best
and can prescribe the right treatment. It's always better to be safe
rather than sorry. VVerdhan says: Hi if you could tell me some workouts
for the inner thighs. I don't like when my thighs rub while i m
walking. could you help me pls. Answer: I love doing inner thigh
squeezes with a ball (see blog post "Inner Thigh Busters"), or try
inner thigh lifts. Inner Thigh Lifts-Lie down on right side. Place left
leg (top leg) over right. Slowly lift right leg (bottom leg) off the
ground and lower. silverchemist says: I was wondering why ab
strengthening can be done every day, but for other strength training it
should be done on nonconsecutive days. Thanks. Answer: There are
different opinions over whether abs should be worked daily, or on
nonconsecutive days like other muscle groups. I tend to include ab
exercises on most days that I work out because abs are a resilient
stabilizing muscle group that are pretty much engaged in everything you
do already (supporting the spine, posture, rotation) so they're more
difficult to fatigue. However, if your ab routine includes resistance
and you're working your muscle to fatigue or feel soreness, then allow
time for your abs to rest and recover between workouts. BlueSquash
says: I have recovered from having Achilles Tendentious and haven't had
any pain for the past few months. I got it while running, and with the
weather starting to get better, I really want to start running again.
Do you have any advice on how I should go about this? I plan on
starting out verry slowly, because don't want to re-injure myself, and
I have been stretching my ankles a lot lately, but are there any
exercises that I should do before working myself up to full on running?
Thanks for your time and all of your thoughtful responses! :) Answer:
It's great to hear from you!!! Glad to read that you are on the mend.
Of course, because I'm not a doctor I would recommend checking with one
for a specific plan of action to get back to running. But here are a
few things to keep in mind to prevent further injury, 1. Be sure you're
wearing the proper sneak for your foot and replace worn out shoes 2.
Include stretches for both the upper and lower calf as well as the
Achilles tendon. Good luckJ Three muffin top/love handle
questions....... kaylam says: Hi there! I have a big event in June
where I need to fit into a specific gown, which is a size smaller than
I am right now. Any tips on how to loose inches around the "love
handles" and hip area? wannabahotmama2 says: can u really get rid of it
after having babies. i have a full muffin! momaof3 says: Ha! That is
totally my area of focus, the good old muffin top! Any tips you may
have to get rid of that would be excellent! Have a good weekend!
Answer: I wish I had the magic exercise, or that spot training worked,
but it doesn't. So, the best way to get rid of that stubborn old muffin
top (and you can do it even after having a baby) is cardio, cardio,
cardio, proper nutrition, and including at least two days of
resistance training into your routine. Try short bursts of high
intensity cardio to burn the extra fat. I love my jump rope, and mixing
interval workouts into my routine. Head to
http://www.self.com/fitness/2007/06/six-days-to-slim-interval-workout
to find a great interval workout plan. TMilkovski says: This is not
really about stretching but the website has changed and I did not know
how to post my question. The Challenge 1 month Strength routine takes
me longer than the 25 minutes in the workout log if I follow the entire
routine twice. Do I add the strength as is or change the minutes?
Answer: I would log the strength training workout with the correct
amount of time that it takes you. Hope that helpsJ vickie145 says: Hi
Erin, If my abs are still sore 4 days after doing a fairly intense
work-out (it's very tender when I touch my rib bones)-- did I strain
something or did I just do a really good ab work-out? Thanks, Vickie
Answer: Sounds like a tough workout. And since I'm not a doctor, my
best advice with any type of lingering pain is to check with one first.
I think it's always better to be safe rather than sorry with injury.
AMorelli76 says: Hi Erin, I have a question about your Nike+ ipod. I
noticed in your picture that you are not wearing nike shoes. I want the
system, but don't love Nike running shoes. Does it work in other
sneakers? Answer: How is your training going? I am getting really
excited because it feels like May will be here any minute. As for the
Nike+ system, I love it!!!! It's really been a fun addition to my
running and great for keeping track of my training. I usually do wear
Nike sneaks for running, but if I switch to my other pair I toss my
sensor into an Amphipod shoe pocket. I purchased it at the local
running store for $4.99. Katy25 says: love the t-shirt! i am going to
buy one and was wondering what size yours is... i am assuming yours is
a small...? my hubby is a survivor of cancer and we always try and
"live strong"! THANKS! Answer: I love that shirt too! And I love that
100% of Nike's profits from the entire LIVESTRONG collection go
directly to the Lance Armstrong Foundation. Head to www.nike.com to
order one for you. I'm loving the "Hope Rides Again" shirts. Oh, and my
yellow LIVESTRONG shirt from the blog picture is a Medium. Hope that
helps! las587 says: I'm training for a half marathon on May 3rd too and
I was wondering if you would share your training schedule with us. I'm
always curious to see how others train since I am a newbie. Thanks!
Answer: Training schedules vary here and there based on training time,
running ability, and goals. And since I'm new at long distance running,
I've explored a ton. But I created my final training plan at
http://nikeplus.nike.com. Here's a quick look at my running schedule
for this week and next. Week of March 15 Mon.-Rest, Tues.-5 miles,
Wed.-2, Thurs.-6, Fri.- Rest, Sat.-9, Sun.-Rest Week of March 22
Mon.-Rest, Tues.-6 miles on hilly course, Wed.-2, Thurs.-6, Fri.-Rest,
Sat.-10, Sun.-Rest Zumba questions: rnemani says: Sammy I was just
about to write the same thing!! What on earth is this Zumba thing??
Must see for myself. Erin, do you really blast calories with this
class? sammyjoe5 says: erin, do you know where this instructor teaches
in nyc? if i hear the word zumba one more time without getting my butt
to a class i am not going to forgive myself Answer: Zumba is a great
way to blast calories. I sweat/dance/and laugh my tush off!!!!! And if
you read my blogs than you know I've been taking Zumba at Xtreme Fusion
Fitness since before/during/ and after my pregnancies. It's that GREAT!
Nate, our guest instructor, teaches at several different locations in
the city. I'm waiting for an email with a list. But in the meantime,
head to www.zumba.com to find a class in your area (there's over 660
listed in NYC alone). If you love dancing, music (all varieties), and
sweating you won't want to miss this class ruthyw says: I have those
resistance bands, but every time I put them on I tend to be very
wobbly, I can't stop, how can I control it better? Answer: Try slowing
down the exercises and be sure that you're using the right resistance
band strength. The band is the right strength for you if, you feel
resistance throughout the exercise and are able to perform 2 sets of 12
with reps 8-12 feeling like a challenge. If the resistance band is too
light, then getting through those last few reps will feel easy breezy
and if it's too tense then those last few reps will feel impossible.
Hope that helps. .
Resistance Band Moves
Today it's raining, so I've spent most of the morning catching up on
inside stuff. I reorganized the closets and put the winter gear away,
folded piles of laundry, and took down the St. Patrick's Day
decorations. I feel like I got so much accomplished. Now it's nap time
(for at least one anyway). I brought my resistance band in, popped in a
movie for the boys, and I'm ready to tone. My plan is to squeeze in
some band moves while I put the last of the laundry away. Here are two
of my favorite exercises. Your tush and outer thighs will really feel
these. Jumping Jacks- Tie your resistance band into a circle (the
smaller the circle the harder the resistance). Then step both legs into
the circle (band just above ankles). Jump legs out and in for 30
seconds keeping the band tense throughout the jumps. Add those arms
overhead. Repeat.In and Outs- Tie your resistance band into a circle.
Step both legs into the circle and sit down into a basic squat
position. Hold left leg in place, then tap the right toe out and back
in keeping the band tense. Pump those arms in and out. Repeat for 30
seconds. Switch sides. Repeat
Exercise: Good for you and the economy! Hi,
I'm Jennifer Barnes an intern at SELF for the quarter and I'm taking
over Erin's blog today to share a motivating fitness story I read
about. This weekend temperatures hit the 50s in New York City, so even
though it wasn't nearly as warm as a week ago, that meant I laced up my
running shoes (with pants and a windbreaker) and ran out the door. My
latest route is jogging downtown along the Westside highway running
path - I never get tired of the city skyline or the people watching. I
felt a bounce in my stride and I kept going and going - the runners
high gets me every time. I thought pounding the pavement was just
another way to stay healthy and feel great. But today I realized that
it's a lot bigger than that. I know I've read over and over how
consistent sweat sessions can reduce many diseases, but it never sunk
in that it saves money too. That's what more than 30 medical scientific
and health and fitness organizations are trying to get across to
President Obama. They have a valid point. The United States spends 16
percent of its GDP on health care, and mostly on preventable
conditions, and that number is only expected to rise. These groups say
a little extra physical activity would improve overall health of the
population and, even better, reduce health care spending. It's a win
win and some extra motivation when I feel sluggish in the morning or
tired after a busy day at work. Do your part today... go to the gym and
encourage a friend to come along or if you're in NYC try a route along
the Hudson river!
