Getting your body to a place where you want it to be. Fitness tips, techniques and moves that will get you toned and healthy. Find out what works best for your body type.
One of my forever challenges in working out and breaking a sweat is how my hair will look afterwards. My hair, my hair, my hair!!! I sometimes loathe working out because I know that as soon as I step on the treadmill or even begin Tae Bo, I am going to break into an immediate sweat. Then there goes my hair! For those of us with ethnic, curly, thick, or frizzy hair . . . this is such a huge concern.
I really hate having to choose between having great hair or a toned body. So I have given up on stopping every 2 minutes to wipe the sweat from my hairline to prevent my hair from getting soaked. It breaks my concentration and I don’t enjoy my workout. I have embraced the fact that I will have to do a complete hair makeover after EVERY time I work out. Which is about 4-5 times a week. Even though I have short hair, it’s naturally curly and can still be time consuming. But hey, what a small price to pay for a nice body, right? Hmm, not sure I am convinced just yet.
Those of you who keep up with my blog, know that I will go and do some research about what is being said about an issue. So here’s what I found out about exercising and caring for your hair:
Don’t wear a baseball cap (which I always do when I run outside!). It can block your sweat glands and your glands need to breathe while exercising.
Make sure you pull your hair back, off of your forehead and out of your eyes. You can pull it back with a scarf or cotton headband.
Whatever type of hair you have, you have to rinse the salt from the sweat out of your hair. The salt can really damage your hair. But I say, even if you can’t rinse or wash or your hair every time, at least do it every other day and condition it well. In between you should use a conditioning hair product and make sure you blow dry that sweat out of your hair very well.
If you like the saunas after a good workout, then cover your hair with a towel. The heat can dry out and damage your hair. Otherwise, put some leave-in conditioner or light jojoba oil in your hair while you are in there.
So whatever type of your hair you have ethnic, kinky, straight, curly or frizzy; you MUST take care of your hair when you are exercising. Our hair should not prevent us from working out and working out shouldn’t prevent us from still having cute hair. There is a happy medium. If you have any other tips, please share them because you never know what may help someone else.
Ahhh . . . there is nothing like a hot, aromatic and smooth cup of coffee first thing on a Sunday morning. Oh and a Monday morning to get you going! I love to mix my grinds with a few dashes of cinnamon. It gives it a nice tasty kick to your cup of java. But now, my mother has ruined it for me. She told me today that she read a study, article, something, that stated if we just stopped drinking coffee daily, we could lose 10 pounds! Is that decaf or caffeinated? Because I only drink decaf. Maybe that doesn’t count. I don’t know, let me weigh this . . . being able to actually hold a conversation with my colleagues on a Monday morning by 10 a.m. or fitting into a pair of size 10 jeans. Such a tough decision! I think I may go for the jeans! I may be a little less sociable in the morning, but I’ll look good as I walk by grouchy!!
So I am not sure how much truth there is to this, but it’s worth a try. Let’s face it, we all know that once you add the flavored cream and/or sugar to the coffee, the calories have gone up. And if you are a latte or mocha kind of girl, then you are already looking at 300-450 calories and 20-30 grams of sugar. Let us not forget the whipped cream.
Many of us already know that caffeine really isn’t good for us. It’s been linked to several women’s health issues such as infertility, osteoporosis, and low birth weight babies. So for those of you who drink caffeinated coffee regularly, the news may not be so great. You too, may want to go for the jeans. In the bit of research I did, I found that caffeine can increase hunger and therefore making it more difficult to lose weight. No wonder every coffee shop has delectable pastries just begging for you to buy them. I have also heard that coffee can increase the level of toxins in your body, again making it harder to lose weight as your body is attempting to push the toxins out to decrease fat. Definitely some food for thought.
As you sip on that morning java while reading this, you may want to think how your body responds to caffeine. Is it the best thing for you and your health? Try replacing it with something like a skim, hot chocolate or green tea. They are definitely less addictive choices. I will let you know in 6 weeks if giving up coffee really helps you lose 10 pounds. I can feel the withdrawal already, wish me luck!
Sorry I haven’t been blogging this past week, but I was struck down by a nasty cold. I guess it was bound to happen before winter was over. But I’m back and feeling better, and taking my vitamins everyday! One of the cool things about blogging is you can actually see what search terms people use via Google to get to your blog. Since January I have noticed that a lot of you are searching for information on exercises and clothing for your shape (i.e. apple or pear). This is to be expected as we all know that the first of the year is all about getting into shape and eating healthier. Those of you who have been with me since the start of the blog, may remember one of my first posts’ on Apple and Pear Shape. To give those of you a little more information on the whole “fruit shape” phenomenon, I have asked my guest blogger Sara to give you her insight on the issue. As a pear, this is something she is a bit concerned about and apparently thinks about it often. So, this week it will be all about the apple and pear shapes. She has a little something for you each day. Enjoy!
Sara’s Thoughts on Apples and Pears
When you wake up in the morning, no matter what you are planning to do for the day, the most important thing is to feel good about yourself! Whether you are heading to work or planning a new exercise routine, it is important to understand your body and feel good about it in order to attain a healthier you. As mentioned several times in this blog, determining your body shape (apple or pear) can help you determine best exercises and clothes to wear to make you feel great! To determine your shape see the “Apple or Pear” post from November 2007. While it is important to exercise your whole body consistently, there are specific exercises you can concentrate on to work those “problem areas.” Check out these websites for exercises for apple and pear shapes.
I don’t know about you, but I am already tired of the gym. Tired of the monotony of getting on the treadmill and taking my 15 minute run and then heading over to the ellipitical for my other 15 minutes, lastly 15 minutes of the bike. Boredom!!! I often feel like this cat lately, when I get close to the treadmill.
Haven’t we all been there sometimes? Like just a few hours ago. This is why I love my Tae-bo classes when I can make them. Not only is it a total body workout, but it keeps me going and energized. I am also pushing myself beyond my comfort limits and not slacking as I may be tempted to do when at the gym. This is definitelly a great alternative to the gym and especially if you are becoming bored with your new routine. Earlier this month, I promised you some alternatives to the gym for this exact reason. Many of us definitely need that extra motivation to exercise in the winter/colder months. Doing different routines outisde of the gym or fitness center may be just thing you need to get you pumped again!
Salsa Dancing - Works your arms, glutes, back, thighs and calves plus cardio. Helps you with your posture too! Not to mention it’s so much fun (to me), you learn a new talent and you get to go shopping for cute shoes (nothing below 2″). Just about every city has salsa dancing classes or hosts a salsa dancing night at clubs with classes held before it opens to the public. Some places are free and some have a nominal fee for instruction. Do a google search for your city and salsa dancing.
Kickboxing - Tones your entire body plus cardio! My Tae-Bo instructor says this is very different from tae-bo and she is correct. I have learned both methods and the movements are different, but I think either one can give you a pretty good workout. If you have just joined a gym and don’t want to lose money on your membership, check and see if cardio-kickboxing or similar classes are offered. Many of the Gold’s Gym and Bally’s offers them, as well as L.A. Sports Club. If you don’t belong to a gym, check into privately owned studios or the YWCA to see if they offer classes.
Yoga - Another total body workout, less the cardio. Tones your abs, arms, legs, back, and shoulders. According to my 8 year old niece, yoga is really good for centering so you can focus better. Yes, she actually told me this. It is also provides you with a vehicle to meditate as you strengthen your body. If you are a runner or a cyclist, yoga will help you with those muscle groups (hips, hamstrings, and shoulders) that are overtaxed with these types of exercises. Yoga is also great for new mommies and reclaiming your bodies. Again, just about every city has a yoga studio or provides yoga classes at the gym. Do a quick internet serach on Google.
I know there are so many other alternatives to the gym that I didn’t touch on like pilates, hip-hop dancing, tai-chi, and boot camp, but I didn’t want to overload you. Like the others, simply conduct a quick Internet search for these types of exercises and you are bound to find places where you can attend and try them out. Also, check with friends or colleagues for referrals. They may also turn out to be your new exercise buddy. If all else fails, rent or buy a DVD of your favorite activity or if you have Comcast or DirectTV find the Fit TV channel and get to moving!
It’s January and we all know what that means. We are all going to start, resume or attempt to exercise and eat better in the new year! That’s right we are two weeks in and the gyms are packed daily with committed fitness soldiers on a mission to rid their bodies of all they consumed in 2007. Treadmills have waiting lists, cardio-busting classes are overflowing and the sounds of men (and women) grunting through every rep of a leg press is like music to our ears. Even my Tae-bo class, which is generally not too crowded, was super packed on Saturday! We were all crammed in there jabbing away the pounds and sweating out the toxins. But this is what you can expect for at least the next couple of months. I don’t mean to be a pessimist, but we have all seen it so many times in the past. By mid-February, the gyms become a little quieter and by March it’s a bit eerie how few people are working out next to you. People begin to drop off one by one like flies and exercising soon becomes a faint memory. Well that is until May when they start up again for swimsuit season.
I don’t make New Year’s resolutions anymore but prefer to set goals for myself. This year I said I wasn’t going to allow myself to slack this winter on my exercising. Each year I tend to fall back, like most of us, on working out during the winter. But I actually set this goal back in October and so far I am doing pretty good. I did go to Tae bo twice this week! I can’t feel my thighs from the 200 squats, but I went! I have to say if it weren’t for my girlfriend, who has literally been my exercise buddy since 2002, I would be making up all sorts of excuses for why I couldn’t go. She has a hubby and a three-year old, so if she says she’s going I have absolutely no excuse. So I say to you — YOU CAN DO IT! You can actually keep your resolution this year to workout regularly and eat healthy. You absolutely can do it! I look at my girlfriend and she motivates me because she schedules the time to work out even with all that she has going on. So how do you stay focused when it’s tempting to slack on that New Year’s resolution? Well, of course you know I have a few tips. Give them a try!
Get an exercise buddy. Having someone that you can workout with really, really helps. You all can be a great source of motivation for each other as you aim to achieve your goals. You don’t have to be on the treadmill at the same time or even take the same class, but having that person go regularly with you will push you to stay on track.
Be realistic about your schedule. If you know that mornings are just a crazy time and you find you are always missing your workout, find a different time. This is probably not the best time for your body or mind. Maybe it’s evenings or the baby’s nap time. Just find a time in your schedule that you are most likely to stick to.
Create a vision board.Grab a poster board, glue, scissors and some magazines. Cut out images and words that reflect your goal. When we can look everyday at what we want to accomplish for ourselves, it becomes second nature and we believe it will happen. If you want to be healthy and have a fit body, identify positive images of just that. Then place your vision board where you can see it everyday as a reminder of what you want.
Do a little shopping. Sometimes we feel better about working out if we have comfortable, but cute clothes to do it in. I don’t believe in breaking the bank on workout clothes, but I do believe in quality. My favorite place to find these items is Filene’s Basement (Marshall’sis pretty good too). They always have Puma, Nike, Danskin, and Addidas warm up pants and tops at half the price. Be careful, because you can get carried away by all of the great finds.
Create a playlist.Nothing gets me through a workout like my music! Load up some of your favorite songs that you like to groove to and get on that treadmill. You would be surprised how much further you can go when you have music. Beyonce, Janet, Justin, Amerie, and Mary J always keep me going!
Alright, there are only 4 days until New Year’s Eve (if you include NYE) and believe it or not you still have time to get into that little black dress. When you are wearing a little black dress you want to accentuate those features that are going to be most noticeable in the dress — shoulders, arms, butt, and calves. These also tend to be a woman’s best features, after her personality of course. A friend of mine who is a personal trainer told me that the most amazing feature on a woman is her shoulders and women should tone them more. Naturally, I took his advice and began focusing on my shoulders when doing my strength training. He was right, of course. Nicely toned shoulders can really make you look sleek and fit.
There are many things you can do to ensure that you feel good when you put on that L.B.D.
Eat less calories, high-fat and high sugar foods. No more leftover pound cake from Christmas and eggnog. Drink nothing but water and eat lots of veggies and fish for the next few days. This light “detox” will probably do you some good from all the high caloric and sugary foods you have eaten this holiday season. Stay away from foods that will make you bloated like broccoli. This will help your tummy look less full.
A little exercise should be involved. While you may not see the results in 4 days that you would see in 4 months, exercise will at the very least give you some extra energy. Plus, your upper body can tone up fast and working out can put you in a good mood. Here are my favorite exercises for those features most noticeable in a L.B.D.
Shoulder Press - Hold your dumbbells at shoulder height with palms facing forward. Slowly push them straight up until arms are almost fully extended, pause, and return to start. Do three sets of 20.
Lunges – This is great for thighs and butt. Put your hands on hips, take a big step, bending the forward knee. Then take another step. Make sure that your upper body is straight and not leaning forward because this can hurt your back. Go for 20 yards and do 2 sets of 10 on each leg.
Squats - This exercise will tone the heck out of your butt!! The movement is like sitting in a chair with feet shoulder distance apart; make sure to keep your knees behind your toes. Do three sets of 20.
Calve Raises - Basically stand on your tippy-toes and pause at the top for one second. Do three sets of 20. There is nothing like some great calves in 3” strappy heels.
Triceps kickbacks (my ultimate favorite) - Lean forward, back straight. With elbows bent and tight to the body, hold dumbbells facing inward. Without moving the upper arm, extend the arm fully, pause and return to start. Do three sets of 20. Tip: Do this exercise in front of a mirror to ensure your back is kept straight. You do not want to strain your back.
Bicep curls – Put your arms at your sides, hold dumbbells facing frontward. Raise them to shoulder height. Pause and return to start. Do three sets of 20.
Practice your posture. As someone who stands 5’11” I have to be very conscious that I do not slouch. Make a conscious effort to stand and walk straight/upright. Also, when you do this it exudes confidence and self-assurance. Remember, you are in your L.B.D and confidence is your middle name!
If you are feeling self-conscious about your pouch or muffin top, go for the body slimmer/shaper . Love, love, love these wonderful little assets to our wardrobe underneath. Any body slimmer/shaper will do, but I prefer the all in one with the boy shorts (Spanx has a good one). Some have removable straps if you are going strapless. Slip it on and presto — instant flat stomach and less love handles!
Sparkle a little! Add a little glow to your skin and those noticeable body parts. There are a lot of body lotions that have the shimmer or gold flakes in them that can give your body that extra little touch. I love these because it really does give you a subtle shimmer. Everyone will be telling you all night what an amazing glow you have.
Last but not least, go in knowing you are going to have a great time and that you look good! Nothing trumps a positive attitude. If you do all of these things or even a few, I guarantee you will look and feel good in your L.B.D. or whatever you choose to wear on New Year’s Eve.
If you had more than your share of cocktails last night, recovery is always challenging. This is especially true when you are in your 30s and 40s. Recovery takes so much longer than when you were in your 20s. I would like to share a few things that I do to recover the next day:
Drink nothing but water all day. If I feel I over did it on the sugary cocktails, I try to hydrate myself and eliminate as much sugar as I can the next day. No sodas, no juice, no alcohol, no sweets – JUST WATER! (Tip: Drinking lots of water in between cocktails helps too).
Get a workout in. It really does help me feel better to sweat out some of those toxins I put in my body the night before. Plus I just feel less guilty by trying to work off some of the calories I consumed. Top off your workout with a high protein meal to help your body recover from the workout.
Eat lots of good stuff – veggies, protein, and lean meats. This of course is my choice of food and doesn’t have to be yours. Okay, I may sneak in some french fries along with the salad. Some may turn to greasy foods to recover from a night of too much alcohol. There is some scientific evidence that supports this is actually good for you since high fatty foods slow down the absorption of alcohol. So eating the greasy food before you drink may prove to be better than afterwards.
Sleep! I really try to get my full 7-8 hours of sleep if I can, but often alcohol can cause for a restless night. So if are able to, take a quick nap the next day to recharge. This of course only works if you don’t have to work the next day (although I am known to take a quick snooze at my desk) or have children to take care of. As one of my girlfriends says, “There is no such thing as sleeping late after a night with the girls, when you have a 3 - and 7-year old who want breakfast at 6 a.m…on a Saturday!” So mommies, I say try to play the quiet game with your little ones for about 20 minutes and see if you can sneak in an afternoon nap! Popping in the Shrek 3 DVD will probably work too.
I decided that my new fitness adventure would be taking the stairs when ever I could to increase activity and burn more calories. With the colder months coming, I feared I may fall into my usual rut of not wanting to do any exercise. After gaining 8 lbs last year, between October and March, I refused to fall into that rut again. So, I decided what a great idea it would be to spice up my exercise routine by running up and down the 15 flights of stairs in my condo instead of being on the elliptical. Oh boy, was I in for the shock of my life.
What began as a heart pumping and good cardio moment, turned into a gasping, chest-burning, and breathless fight between me and concrete stairs. With Beyonce pumping in my ears from my I-POD, I just knew we were going to “get bodied!” By floor 9, I was reaching for the bannister with one hand and leaning on my knee with other. My heart felt like it was jumping out of my chest like in an old cartoon when a male character would see a hot woman walk by. Oh the burning! I glanced at my pink heart monitor and it read 183 or 186. I am not really sure becasue I was blinded by the fuzziness in my eyes from the pain. All I kept thinking was, “Lord please don’t let me pass out in the stairwell. Who will find me?” Well, after regaining a few breaths, I actually kept going to the 14th floor. Just at a slower pace. I refused to give up and re-grouped by coming down the stairs slowly. Believe it or not, I went back up those 15 flights of stairs and just convinced myself at each floor that I could make it to the next. Yeah me! In 11 minutes I actually had burned 150 calories.
Granted, today my thighs felt like someone was literally pulling them through a grinder. They hurt so bad that to walk was a painful feat. I limped as I walked down the hallway in my office. I whinced every time I walked down one step, two steps was excrutiating! But, surprisingly, going up steps wasn’t as bad. And I know tomorrow will be better especially since I can actually cross my legs now! It hurt like hell, but the excercises that usually give you great results, generally do.
Now, I consider myself to be in good shape. On average I do 3 days of cardio for 45 minutes and two days of strength training. But this showed me that I need to change something about my routine. I encourage you to switch up your exercise routine and try something different even if you know it will be a challenge. Running the stairs was definitely a challenge for me and when it no longer is, I will move on to something else. When we do the same exercises or use the same machine, our bodies become accustomed to this regimen and there is little change. We become stagnant. It’s almost as if your body is losing its momentum. So you have to spice it up. If you are not ready to run up and down stairs, try incorporating stairs into your daily routine by skipping the elevator or walking up the escalator instead of riding. You would be surprised how something as simple as this, can tone your core and lower body. (This is a great exercise for us pear shaped women). It also costs less than a gym membership. . . it’s free! Stairs are everywhere!
Want to know how many calories you burn from doing simple things like cooking, walking stairs, and talking on the phone? Check out this calorie burned estimator. If you want to know how many calories you have burned from just taking the stairs, try the Stairway to Health calculator.
I wanted to post a comment from a reader of the Apple or Pear post, that I found to be very helpful information and right on target, especially dressing for your shape. Like me, she is a pear and had a bit of insight to share about her shape and how she embraces it. I hope you can get something out of it too. She has some great tips!
1)No matter how much weight you lose, you will always have the pear or apple shape! It is important to remember this because you may see a larger impact (toning and weight loss) in different areas of your body.
2)Dressing for your shape is a good thing! For example, we pears can wear boot cut jeans to balance out our hips and thighs. I also stay away from cropped and tapered pants! We can emphasize our waists by wearing fitted (and bright and/or patterned) shirts. J Apples are lucky because flowing shirts are very popular this year. They should bring attention to their hot legs by wearing skirts and baby doll dresses with leggings (these are very “in” this season). Knowing how to dress for your body type can help you feel better about how you look and in turn can enhance good eating and physical activity habits.
3)Also, pilates is a perfect exercise for both shapes – it focuses on your “core” and develops strong abdominal muscles which are necessary for any exercise. It creates awareness of your body as you further understand how your body feels and how to control its movement.
One of my girlfriends and I were having a conversation this past weekend about the shapes of women and how weight impacts our self-image. She then leaned in and said to me, ” You know you are a pear.” I didn’t know what the heck she was talking about and so I began to argue with her that I was not shaped like a pear. I look nothing like a pear! Little did I know, that she was referring to the common body shapes of women: apple or pear. Where have I been? How had I not heard about this? Well, I did a little research and found that our body shapes really do have a significant impact on our health.
Which are you?
If you have an apple body shape, you tend to gain weight around your waist. Like the fruit the weight settles around your middle section. Apple-shaped women are also more likely to develop disorders like heart disease, diabetes, or breast cancer. If you are like me, a pear shaped woman, you tend to gain your weight around your hips, butt and thigh (that explains a whole lot). As far as health issues, pear-shaped women are more susceptible to osteoporosis, varicose veins, cellulite and eating disorders. These women also have a difficult transition through menopause. Well that’s just great! We pears have so much to look forward to — big ole’ hips and night sweats during the day.
Living with your shape
Okay now we know our shapes, now what? In a book entitled, “Apples and Pears: The Body Shape Solution for Weight Loss and Wellness,” Dr. Marie Savard sheds light on how to live with your shape. She explains how women can improve their health by learning more about their shapes and how they can feel better about their bodies. Dr. Savard also provides evidence in the book how our body shapes are related to differences in physical chemistry, hormone production and sensitivity, metabolism, and maybe even personality. If you really think about it, all of this makes sense as to why some of us respond well to certain diets than others, and why some exercises are great for you, but not for your friend.
A Few Tips for Your Shape
Some of you may be very aware of what works best for your body shape and for some of you this may be entirely new information. Regardless, here are a few tips provided in Dr. Savard’s book. For additional tips, I suggest you pick up the book.
Apple Tips:
Eat Fiber-Filled Foods: They slow digestion of sugars, lower insulin and cholesterol levels, and lower risk of heart disease and diabetes.
Do Aerobic Exercise: Thirty minutes daily is the easiest way to lose fat.
Test Blood Sugar and Blood Fats: If these tests are abnormal or even borderline, apples should be concerned and look into ways to remedy and possible protein.
Pear Tips
Eat low-fat foods. Pear-zone fats cells are fat magnets and will continue to store fat the more you consume, making your problem areas even worse, which can lead to poor body image or even eating disorders.
Do resistance training. This type of exercise is great for pears to strengthen their bones.
Get bone density scan tests, particulary as you approach menopause to know your risks for osteoporosis.
Knowing your body and how it ticks is very important as you maintain your health and wellness. Understanding what exercises work best for your body type, what types of foods you should eat more of and knowing your family medical history, all have a profound impact on your health. Understanding how all of these and other factors work together to keep you healthy, is even more important. Whether you are a pear or an apple, embrace your shape with love and make it work for you. As I have said before, we are all a work in progress, whether it’s mentally or physically. That is why me and my pear hips are going to keep running up and down flights of stairs…because we still have some work to do!
Ahhh . . . there is nothing like a hot, aromatic and smooth cup of coffee first thing on a Sunday morning. Oh and a Monday morning to get you going! I love to mix my grinds with a few dashes of cinnamon. It gives it a nice tasty kick to your cup of java. But now, my mother has ruined it for me. She told me today that she read a study, article, something, that stated if we just stopped drinking coffee daily, we could lose 10 pounds! Is that decaf or caffeinated? Because I only drink decaf. Maybe that doesn’t count. I don’t know, let me weigh this . . . being able to actually hold a conversation with my colleagues on a Monday morning by 10 a.m. or fitting into a pair of size 10 jeans. Such a tough decision! I think I may go for the jeans! I may be a little less sociable in the morning, but I’ll look good as I walk by grouchy!! 
