Archive for the ‘fitness’ Category

Not So Hard Hike #3 – Shanahan Ridge


2010
05.25

This hike was 4.5 miles with an elevation gain of 900 feet. It was a bit easier, and a bit longer, than my first two. We were done after an hour and a half. I found myself feeling unsatisfied. I craved the calf-aching, abs-crunching workout that the other two hikes had offered me. Which was cool and a new feeling.

There were a couple of remarkable things about this hike. First: 45 mph winds, which almost prevented us from going. Good thing my boyfriend encouraged us to “just get up into the trees”. Second: hummingbirds. Two. Swooping and dive-bombing each other, their wings blurring with their frenetic motion.

Ah, who am I kidding. This hike was not that exciting. We’ll have to make up for it on Memorial Day.

A Personal Trainer Shares: Finding What Moves You


2010
05.24

Today 9weightloss is honored to hear from NYC-based personal trainer and PR guru Johanna Thomsen on that dreaded topic of…exercise. It’s something many of us find challenging, yet it’s also a crucial piece to the weight loss puzzle – and to healthy living in general.

If you’re in the NYC area and seek an intuitive, yet challenging personal trainer, hit her up at johanna.thomsen@gmail.com.

*

When most people hear the word “exercise,” they think of gyms, treadmills, stairmasters, running, and machines.  These options appeal to some of us.  There are people who really value the role of their gym in their fitness routine, and for whom long runs clear the head and keep their bodies in peak physical form.


Then there are the rest of us.  Even as a fitness professional, I joke that I am a non-practicing member of my gym.  I pay monthly, but don’t attend, so I may even be a patron at this point.  I don’t enjoy the machine circuit, and although I know it to be true, I think that the “runner’s high” passed me by, and all I feel is the “runner’s why…am I doing this to myself.”  Maybe you, too, feel that the popular views of what it means to exercise either hurt your body, are not enjoyable to you, or are part of a routine that you find yourself unable to sustain.

Stephanie talks a lot about how your physical and emotional makeup factor in to how you eat and care for yourself.  Those same factors also determine how you exercise best. It may take some trial and error, and a lot of patience, but there is a form of motion and resistance out there that will feel great and bring with it enormous health benefits as a bonus!

Each of us is shaped differently, both inside and out.  We all carry different injuries – physical and emotional – that need to be honored in our search for the right fitness outlet.  

  • If music makes you want to move, consider finding a dance class at a local studio.  If you want to really feel the ground and connect in with something inside of you that longs to shake and jump when you hear drums, try African Dance.  If you like structure and routine, building upon skills, and are looking to increase your flexibility, a beginner’s ballet class might be the ticket.  If you want to enjoy your curves, and learn to really isolate different muscle groups, I’d recommend belly dancing. 
  • Do you just want to be outside whenever possible?  How about hiking or biking?  Both of these can be done at whatever level feels good to start, and then you can see where it takes you. 
  • Are you a water person?  Is there a pool that you could join or a body of water nearby suitable for swimming? 
  • Do you enjoy exercising as part of a group?  There are countless classes out there targeted towards group fitness.  Try spinning, strength & cardio, Zumba, or aerobics. 
  • If you’re looking to clear your mind while you strengthen and tone, there are several different styles and schools of yoga.  Talk to some studios are hear what they have to offer, and then try out a few techniques to find the one that matches you best. 
  • Do you want to do something in your home?  Start with a set of light hand weights and a jump rope.  With these simple and easy-to-store items, you can give yourself a challenging and rewarding workout. 
  • And then there’s walking.  Just get outside, warm yourself up at a comfortable pace, and then pick up your stride as you take in the fresh air and everything around you.  The greatest thing about walking – you can do it anywhere!   

Baby and Johnny really liked exercising.

While my suggestions are based on very general guidelines, it is important that you speak with your healthcare professional before starting any new fitness routine, specifically if you have pre-existing health challenges.  Additionally, I highly urge each of you to really listen to your inner voice and your body, and to ease into whatever you try slowly, testing your limits gently and with great care.  If one thing doesn’t resonate but you think you could try again – try.  It may grow on you as you move through the initial frustration stage of trying something new.  If you know immediately that’s it’s not for you, that’s okay too.  There will be something else that you’ll come upon and you’ll know when it feels right.  The key is sustainability – finding out what you can keep as a steady practice without a sense of dread, or shame-based motivation.  Once you find that one thing – or a combination of things – that fits into your life and bring you joy and release, you have found what moves you.

Hiking and Blood Type


2010
05.18

Yesterday was Hard Hike #2: Royal Arch in Boulder, CO.

3 miles with an altitude gain of 1,200. We started at 5,710′ and ended at 6,915′.

The trail led up a mountain, past streams, through a tiny waterfall, and wound up at a majestic reddish-orange natural stone arch. Our perch overlooked Boulder and the day was so clear we could see all the way to Denver.

I thought it was wild how we were at the edge of the mountains, looking out over seemingly endless plains that don’t change shape for hundreds of miles.

I paced myself much better this time. I didn’t charge up the trail like a fireman running to save a kitten. My bf continued his supportive coaching approach, encouraging me to go as slowly as I needed. I only stopped and said “No more” twice.

Got home with slightly aching legs and abs (?) and a sense of accomplishment. Prepared dairy-free, gluten-free pizza with sausage, artichoke and mushroom, and a side salad of romaine, strawberries and pecans. Collapsed into bed and read and watched part of The Proposal.

I find the following curious: my boyfriend, who is not exactly an exercise fiend, propels himself up 14-ers (that’s 14k foot mountains) at a moment’s notice. He hardly broke a sweat at the Royal Arch. I know other people like this, who retain their athleticism whether they work out regularly or not. He, and they, all happen to be blood type O.

Now, I am not an advocate of following diets out of books. They just don’t work. Nuance, intuition, food preferences and individual deficiencies aren’t accounted for. But it make sense to me that you digest food – and metabolize it – the way your ancestors did. And one way to trace your ancestral lineage is to determine your blood type. The original humans were all Type Os – carnivorous, hunter-gatherers, nomadic. According to Dr. Peter D’Adamo (creator of the Blood Type Diet), the type of exercise their bodies are best suited for is “brisk regular exercise that taxes the cardiovascular and muscular skeletal system”. Contrast this with his recommendation for a Type B such as myself: “activities that are not too aerobically intense, have an element of mental challenge and involve other people”. Makes sense that I’m drawn to yoga classes.


Do you know your blood type? What do you think of D’Adamo’s recommendations for diet and lifestyle based on your type?

Do Only What I Want Day


2010
05.17

Hey y’all,

You’re at a weight loss blog. And I talk a lot here about how important mental health is for the weight loss process. Sometimes I don’t practice what I preach. But last weekend I gave myself exactly what I needed. Here’s what I did:

DO ONLY WHAT I WANT DAY.

Do you ever have these? I find they are imperative to my emotional well-being, and I hadn’t had one in a while. On Saturday I woke up and decided I needed such a day.

I spent about an hour and a half lounging in my bed, then got up and prepared a breakfast of eggs, chicken sausage, and gluten free waffles with billberry jam and coconut oil.

Then I headed to Boulder Farmer’s Market to try and score some eggs from Windsor Dairy (fail: they sell out by 8 am). Standing at their tent, I looked over and spotted Anthony Bourdain holding the leash of a golden retriever. My jaw dropped. If I could have anyone’s job, it would be his. What would Mr. Bourdain be doing at Boulder Farmer’s Market? I don’t know, but stranger things have happened.

I knew I would never forgive myself if I passed up an opportunity to introduce myself to this cranky chef ex-junkie tv show host. So I made my way through the crowd and stood next to him, grinning like an idiot.

Then I overheard him talking in a high, effeminate voice.

Oh. It wasn’t Anthony Bourdain after all.

Oh well. It was still a fun morning.

Then I hopped in the car and headed over to The Fort in Morrison for the Tesoro Indian Market and Powwow. As I drove down 93, I left the shockingly blue Colorado sky and headed towards a cloud-studded, gray, misty mess. Uh oh.

Sure enough, by the time I arrived, the rain had too. But it didn’t last long. I bought an Indian taco, looked at wares, watched dances, listened to music, saw an amazing eagle, and bought a print of the Three Sacred Sisters, in honor of my business, Three Sisters Nutrition.

I drove home, made a cup of chai, and curled up in bed with the Sausage (aka Mason, the Staffordshire Terrier). We read Phillipa Gregory for hours. I ate a pupusa for dinner and admired my friend’s jewelry until the bf came over and we went to sleep.

And today…I’m doing…

dun-dun-dun…

my weekly hike!

Last weekend I posted I Climbed a Mountain, explaining that in order to train for our backpacking trip in July, the bf and I will be doing a different, difficult hike each week. Today is Royal Arch. Tune in tomorrow to see just how sore I am.

Readers, do you ever have a Do Only What I Want Day? When was your last one? What did you do?

I Climbed a Mountain


2010
05.10

 

I climbed my first mountain yesterday.

Ok, the actual hike was only 3 miles roundtrip. But the elevation gain was 1255 feet – no joke for someone who’s lived all her life at sea level.  We walked from my house to the trailhead, so in total, our trip took 3 1/2 hrs.

Climbing the mountain wasn’t fun.

In July I’m going on a four-day backbacking trip near the Continental Divide, and we will be camping at about 9000 feet. I need to get in shape for this excursion or it will not be pretty. So my boyfriend and I decided that every weekend we’re going to try a different, challenging hike in Boulder. Sanitas was just breaking us in. “It’s more mellow than the other ones we’ll be doing,” my boyfriend assured me.

I was nervous but excited at the start of our trip. Sunny, Sunday and Mother’s Day meant that the trail was swarming with families. Including little kids. “Hey, this can’t be so bad if 7 year olds are doing it,” I thought.

I started the hike the way I start everything. Way too fast. I didn’t want to be the slow huffer and puffer. But guess what – about 1/4 of the way up the trail, I was. Standing off to the side, I gasped for air. “My lungs hurt,” I wheezed as I spat thick saliva onto the ground. “Is that normal?”

“You’re going at a pretty good clip”, he said. “We can slow down. There’s no rush.”

Slow down???

There’s no rush???

It’s OK to look like I don’t know what I’m doing???

I haven’t heard these sentiments from many people in my life. But they were exactly what I needed to hear at the time.

I felt understood and supported. And also, like a little kid.

I continued up the trail, slower this time. I looked around at the spectacular, green, pine-fringed views. I smelled the air. I laughed at the two moms hiking with crying 3 year olds strapped to their backs, and at the woman talking on her cell phone. I stopped again to rest, then I continued. I stopped again when the place I thought was the summit wasn’t the summit at all, and voiced my dismay. I told my boyfriend I wasn’t going on the backpacking trip. He laughed at me.

The funny thing was I never thought of turning back. I was so close and I kept getting closer. My legs were aching but I knew there would be an end. And when we reached the top, then started our descent, I knew I would hike again the next weekend. “I can’t wait for you to see how much better you get over time,” said my boyfriend.

Moral of the story? The usual. Unrealistic expectations vs reality, speeding vs going at YOUR pace, and stopping to look at the view. It’s funny that I think I know all this already, yet when I’m faced with a new challenge I go right into that old mode.

Let’s see how I do next weekend.

Guest Post: Anais from Through Green Eyes


2010
04.15

 Dear readers,

It’s your lucky week. Instead of hearing my usual rants about how great fat is, I have not one but two guest posts to offer you. Scroll down for Ashley’s Top Ten Foods of the Moment, and read on for a piece from the beautiful Anais of Through Green Eyes. In this post, she describes her evolution as a runner, and offers tips on getting started. I hate running, so I’m really glad she’s here to provide this advice. Thank you, Anais!

Enjoy, and let us know your thoughts!

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I’ve always been strangely fascinated by runners. When driving, I would unabashedly stare. They probably thought I was a creeper, but really I was just amazed, and envious. In high school, I was never really any good at sports, and running just seemed the epitome of what I was not. I kept wishing that one day, I, too, would be hardcore and run outdoors in crazy weather. Or even just that I’d be able to run at all!
I bought a treadmill in 2008, and while I did attempt to get into a routine, like clockwork I would give up at sooner or later, mostly because of terrible shin splints. That just reinforced my view that being a runner was unattainable and just not for me.
In January 2009, I finally decided to give it another try: I bought new running shoes which literally made my spin splints disappear, and a Tivo so I knew there would always be something fun to watch. I started doing running-walking intervals, gradually shortening the walks  until I got to a 8.5:1.5 ratio. I even started heading outdoors after a while. I was finally one of those people!
It hasn’t all been a piece of cake though. There were times where it felt more like a mental workout than a physical one, because the strength it took to make me keep going was much more tiring than the act of putting one foot in front of the other! There have also been times when injuries have made me wonder if it was worth going through with a sport that seemed to be taking its toll on my body. I sprained my ankle on a run with a friend last summer (thanks to a big hole in the grass), and I’ve had a few problems with my knees, which is why I still do running and walking intervals.
In the process of falling in love with the sport, I managed to lose 35 lbs. Running has been so much more than just weight loss though. Doing something that seemed impossible has given me confidence in myself that I never had. The sense of achievement when you cross the finish line of your first race is also extraordinary and exhilarating!
I’m now training for my first half-marathon which will take place at the end of May. And yet, whenever I drive by someone who is running, I still look at them with envy. The difference is that now, I am actually one of them.
Tips to begin running:
Don’t be afraid to walk. Most of all in the beginning, it will help you improve little by little without overtraining yourself. Your body will also thank you, as it makes it less prone to injury.
Get good gear. When you find the shoes that work for you, running will not be painful. It will be tiring, yes, but shin splints will hopefully not be a constant bother. Cute gear doesn’t hurt either (I’m partial to Lululemon).
Find a friend. Running with a friend came make all the difference! They can push you when you feel like giving up, and you still get to hang out! My friend Carolyn and I meet every Tuesday: we go for a run, then make dinner and watch a show.
Keep track of your progress. Whether you write it down by hand or use an electronic device, you will take pride in seeing your numbers go up and knowing how far you’ve come!
Sign up for a race. I signed up for a 5k to give myself a goal to aim for. It’ll be an extra motivation to keep you from giving up.
And as my friend Carolyn says: find beautiful surroundings! There is nothing like gorgeous sights and sounds to keep you motivated :)
Most importantly, find an activity that you enjoy doing, whether it is running or rock climbing!

Taking the Ouch Out of Exercise


2010
03.10

When fitting exercise into a weight loss regimen, one of the biggest pitfalls is usually soreness or injury from doing too much too fast. This leads many of us to fall off the fitness bandwagon right when we are beginning to solidify real life changes into our routines.  To ease soreness and heal injury without reaching for the ibubrofin try these natural cures:

Arnica– well known to increase the healing rate of bruises and swelling due to trauma (such as sprains). Taken externally, Arnica stimulates white blood cells and rids the body of congested blood and built up fluids. Rub it into the skin in the form of a salve but never take Arnica orally because it is poisonous.

Bromelain– a digestive enzyme found in the stem and fruit of pineapples, Bromelain has demonstrated its effectiveness in treating a wide variety of injuries.  The proteolytic enzymes in pineapples, particularly bromelain, break down fibrin; a protein that the body deposits around the injury site to protect the tissue. A build up of fibrin can cause chronic pain and excessive inflammation. Bromelain also inhibits formation of pro-inflammatory prostaglandin, a hormone-like substance that triggers inflammation.

quite the pair
Creative Commons License photo credit: eye of einstein

Cayenne–The same chemical, capasin, that makes cayenne hot to eat also makes it a natural heating pad to heal chronic injury and loosen stiff muscles. Take a warm towel, sprinkle cayenne on it and then place on whatever joint or muscle is bothering you. Start small–you can always add more cayenne as you go and it can burn you if you apply too much.

Peppers
Creative Commons License photo credit: John Winkelman

To ease sore muscles try a bath full of equal parts peppermint leaves, chamomile flowers, dried thyme, and lavender–place all in a muslin sack and let steep for a full body tea!

Tired of taking pills for headaches or muscle pain–try taking turmeric–one to two teaspoons every two hours is proven to be an effective painkiller.

If all else fails, try treating yourself to a massage for sore muscles and take it a bit easier. Often we start off with zeal when doing something new. Remember that slow and steady leads to lasting changes.


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