Burn Baby Burn (calories that is)

If you haven't met already, this is the Stepmill (or Stair Machine). 

For all of us that love the calorie burn of running but HATE to run this is your new best friend.  Have you ever wondered why you get so winded when going up a few flights of stairs?  It is because you are using the largest muscle groups in your body.  When you activate so many muscles at once, the heart has to work harder to pump that much more blood to the needed areas.  All of this equals MORE CALORIES BURNED!

There are so many ways to use this machine.  Try out each of the programs offered and see which one you like.  Remember not to do the same thing everytime...change it up.  "Muscle confusion" as the P90X plan touts.

I like to do the intervals and turn sideways on the faster segments.  By stepping sideways you are utilizing the gluteals more, and who doesn't like that?!?  If you are feeling coordinated you can also try stepping backwards (please be careful and start on the slow levels), or taking two at a time.  Pay attention to what your upper body is doing and don't let it rock forward and back to use momentum (that's cheating and less burning).  Also keep your grip loose and avoid pulling/holding on with the arms; this will prevent any shoulder injuries from the joint-tugging that holding on causes.

So give your joints a break from the impact of running and even boost your bootie in the process!

The DANGER of Sitting

OK, so it might be dramatic to say that sitting is dangerous.  However, sitting for extended periods during the day (desk jobs, driving, nursing moms...) will wreak havoc on your body.

I have to admit that because my business is balancing the body and making sure muscles are of functional length and strength, I am obsessive with my own tweaks and overall function.  So my latest 'hitch in my giddy up' (an annoying twinge in my right hip) sparked my need to get on my soap box and preach about the DANGER of sitting.

I have learned amazing things about the human body by going through 3 pregnancies and delivering them differently each time. I have also gathered a huge amount of body knowledge by 14 years of working with clients of all ages and sizes helping them achieve a pain-free lifestyle.  Turning the spotlight on my right hip I realized that my pain was due to my shortened psoas muscle (see photo below).  This is all too common.  Anyone who has a desk job, drives extended periods, or in my case sits for 8 hours/day nursing a newborn, must work to counteract the effects of being in the seated position.

The reason this muscle causes so much pain is because of what it attaches to.  Notice how it attaches to 5 vertebrae of lumbar spine then descends all the way through the hip joint onto the femur.  A shortened psoas muscle may cause low back pain, hip pain, or even create a chain reaction all the way to the neck joining in on a migraine headache.

To give you an example, try to imagine tying your hand to your shoulder (closing the elbow joint) for 8 hours each day.  Then imagine what it would feel like each time the arm was released to extend straight.  Tightness, sore, maybe swollen...this is in a way what happens to your psoas muscle when you sit for extended periods each day.  I don't care if you are a devout yogi or fitness guru (haha), it is difficult to fight against what your body does for 8 hours a day with a 1-2 hour a day fitness regime.  Difficult but not impossible, as long as you know the right tools to fix it.

Pilates and yoga are great ways to help lengthen the psoas muscle while giving the rest of your body benefits as well.  The key is to think of something that puts your body in a position opposite of sitting.  Laying backwards over a fit ball or simply laying on your stomach to watch TV or read a book are all helpful.  At the very least, set a timer at your desk to get up and stretch every 45 minutes.  If you are on a long road trip, make sure to walk around a bit and stretch at every pit stop.

For some who have had years of chronic pain an effective solution may be the slightly invasive neuromuscular massage.  In my opinion, I do NOT recommend surgery.  Throwing scar tissue into the mix may complicate the situation further.

I hope this is helpful to you!  Please feel free to comment with solutions that work for you or requests for further explanation.

Bikini Body Plan Progress Report

Weight = down 1 lb

Waist =   down 1.5 in

My baby boy is now 4 weeks old and after 2 weeks of the Bikini Plan my weight is down a whopping 1 pound BUT my measurements are showing signs of improvement.  I am happily aware that this is a great combination because when you are consistent at a healthy diet while keeping consistent weight training workouts, there will most likely be a weight gain or only minimal loss initially.  THIS MEANS GAINING MUSCLE! 

I am happy to gain muscle.  I would much rather be solid and bigger than mushy and wafer thin.  I love the idea of being healthy and athletic.  I love having the ability to move furniture around with my husband and not feel like I will break if the wind blows me over.

My gym workouts are hit or miss because I am unable to take the baby until he is 3 months old.  This means I must pull out all my tricks in my Home Workout Toolbox.  I will post ideas and workouts but please feel free to ask for any specific workouts.  I enjoy the creative process of putting together effective workouts

2 weeks down, 10 more to go.

The Ultimate Goal

This week was more difficult to get in my workouts, I only had 3 stickers for the week.  Granted I can play the 'I have a newborn' card to make excuses, but in reality I just didn't follow through.  If I don't workout in the morning I just don't do it...no matter how good my intentions are.

My eating was on track again so that is consistent, yeah me!  I am really happy with the nursing mom plan with weight watchers online.  Especially since finding that both my Coronita with lime and 2 pieces of Oscar Mayer center cut bacon are each only 1 point!

So the ultimate goal is consistency.  Both in eating healthy AND working out so eventually the majority wins out over the bouts of laziness and sweet cravings.

Next week's goals: 

• get in more exercise
• figure out why I have a twinge in my right hip
• get organized to start back with a few hours of clients

Have you set your goals?

Walking with a Purpose

This morning while on my walk with my newborn in his carrier on my chest and our 3 dogs leashed to my waist I realized how distracted I was and not paying attention to my body.  The slow-building side stich brought my attention to HOW I was walking. 

It is so easy to let the body 'do it's thing', but the problem is that the body is really good at cheating and slacking off.  Whether you are walking a dog, listening to music, or talking on the phone, it is important to walk with a purpose.  This means bringing your attention to keeping a steady pace, extending your stride while keeping muscle control, tightening your abdominals and core, and pushing off through the toes.  All of which help to burn more calories by using more muscles and prevent overuse injuries from an imbalanced gate.

The same is true for any exercise really. YOU are in control of how hard you work!

Weight Tracking

For those of you tracking your weight by WW or on your own, weigh
yourself on Tuesday mornings!
You will get frustruated using your weight the morning after your Free
Day eating. It takes a day for the "effects" to wear off.
Another great way to track your progress is to use a soft measuring
tape and measure the spots where you want to see changes.
Sent from my iPhone...please forgive my typos

FREE Day Menu

Breakfast: 2 fried eggs on toast w/veg shmear, 2 Osc. M ctr cut bacon strips
homemade banana blueberry muffin with icing (17pts)

Lunch:
Diner cheeseburger w/avocado, jalapenos, L&T with onion rings
apple pie a la mode (35 pts)

Dinner:
Frosted mini wheats
another muffin with icing

OH MY!


As yummy as it is going down, the way I feel on Monday mornings makes me CRAVE healthy food again and that lasts until Thursday or so.  So my will power only needs to get me through 3 days :).