AdvancedWorkoutsJen's Blog

Filming day was Saturday, September 15. Whew! Five hours of filming for me, and I was only in one DVD (okay, so  my one DVD, Slo Mo Weight Training, includes three hours of useable weight training footage, but still ... Amy Bento was at it for ten hours straight, for a total of three DVDs. What a woman!)

One of the plans for today was to post full details on the filming. That was my goal, at least--but the universe has conspired against me (ah, the drama!) and I won't get a chance today. Orders & customer service comes first, as always. I promise I'll get this info up within the next few days, even if it means I have to work all weekend to get it done. Just bear with me as I catch up, and then I'll be back with full gusto.

In the meantime, I wanted to let you know about a special contest I'm running. I'm going to send this to my newsletter subscribers and announce it on my website later this week, so all you blog readers get to hear it first.

During the Slo-Mo workout, Amy uses my blue X-Heavy Resistance Band. Not only is this item exclusive to Advanced Workouts, but after we finished filming, I snagged the band Amy used and asked her to sign it.


Do you want it? Because I'm giving it away!

Yep, that's right. Everyone who pre-orders all three of Amy's workouts is automatically entered into a drawing to win the exact band Amy used during the Slo-Mo filming, which she autographed after the filming. Once the pre-order sale is over, one random winner will be drawn to receive this free band. So, if you were thinking about getting your pre-order in, now's the time.

And to all of you who have already pre-ordered all three DVDs through Advanced Workouts --well, thanks! You're automatically entered into the drawing, so you don't have to do anything but sit back with your fingers crossed.

 

Can You Tell How Much Fun I Was Having?

 

 

Lately, I've had a lot of people ask me how much they should be exercising. What is the recommended amount? How little can they get away with during their time-crunched days (or weeks)?

We've already covered the "how much is too much" topic, so this time I'll focus on the healthy levels of exercise. In 2002, the National Academies' Institute of Medicine came out with a 1,000 page study on exercise and nutritional guidelines (bet that heap o' papers was nearly as interesting as Harry Potter ... uh, yeah, whatever). In this study, the amount of recommended physical activity was nearly doubled, from a minimum of 30 minutes per day up to 60 minutes per day.

Wait! Don't panic! First of all, "physical activity" and exercise are defined as two different things, particularly in this age of remote controls and desk jobs. A formal exercise routine consists of cardio, weight lifting, yoga, Pilates, or any combination thereof. Physical activity is just that--anything physical and at least semi-enthusiastic, including gardening, raking leaves, energetically cleaning the house (ug), and chasing around the kids (or those other kids, otherwise known as the dogs).

I know that for most of us "vidiots," 60 minutes a day is awesome. A pleasure. A perfect length for a DVD. However, most of us are also mothers, spouses, have a career outside the home in addition to the full-time career inside the home, or all of the above. So an hour a day isn't always ideal, to say the least.

Does that mean you're going to burn in the fiery pits of couch-potatohood simply because you have to run Johnny to the doctor before Janey goes to ballet, then Jimmy has football practice and gosh darn it all, you have that meeting today with the Boss (whoever that may be) ... an extra hour in the midst of all that? For exercise? You wish.

But don't worry. The 60 minutes of recommended exercise doesn't mean you have to hit the gym for a full hour, or work out at home to your Advanced Workouts DVDs (shamelesspluggingshamelesspluggingshamelessplugging). If you can, awesome -- but the reality is, it's not always feasible. However, this hour of physical activity recommended by the peeps high up in the Governmental Society of Nutritional Realms (yes, this is an official cult, I believe) have reassured us that little bits count. The hour is cumulative, so start doing some math:

• Take the stairs instead of the elevator
  
• Park way out yonder in the boonies when you go to the grocery store. You'll have to have push that heavy cart full of toilet paper, dog food, and Pampers all the way back to your car. Squeeze those shoulders and quads while you're at it, girlfriend!
  
• If you're only going to pick up a few things at the store, carry a grocery basket rather than push a cart, and walk briskly (but try not to knock over any elderly types who may be shuffling around the produce department)
  
• Got an extra ten or fifteen minutes during your lunch break? Go for a brisk walk.
  
• Clean the house! No, that's not a good one. I don't like that suggestion. It's dull. See my post on sleep deprivation (i.e., get your husband to do the cleaning, and good luck!)

Keep in mind that physical activity doesn't need to be strenuous to achieve health benefits. Sure, all that kicking and punching and high intensity bouncing around is a grand load of fun, and will definitely burn more fat, calories, etc. than a walk, but when you don't have time for a fantabulous cardio or weight session, that walk is just fine.

In closing a few more guidlines. This comes from the USDA:

Moderate physical activities include:
Walking briskly (about 3 ½ miles per hour)
Hiking
Gardening/yard work
Dancing
Golf (walking and carrying clubs)
Bicycling (less than 10 miles per hour)
Weight training (general light workout)
Vigorous physical activities include:
Running/jogging (5 miles per hour)
Bicycling (more than 10 miles per hour)
Swimming (freestyle laps)
Aerobics
Walking very fast (4 ½ miles per hour)
Heavy yard work, such as chopping wood
Weight lifting (vigorous effort)
Basketball (competitive)
Some physical activities are not intense enough to help you meet the recommendations. Although you are moving, these activities do not increase your heart rate, so you should not count these towards the 30 or more minutes a day that you should strive for. These include walking at a casual pace, such as while grocery shopping (unless you're walking briskly with a hand basket -- at the detriment of elderly individuals -- as previously stated), and doing light household chores.

 

There are many aspects to fitness training -- some obvious, others not so much. We all know we need to eat a well-balanced and healthy diet (uh, no Little Debbie snack cakes except for a rare treat, k?) and keep up a challenging (and regular) exercise schedule. But the one aspect that gets overlooked the most -- and is crucially important -- is sleep.

Yep, that's right. Good ol' shut eye. Not only is it a wonderful way to occupy your time during the wee hours, but it's also absolutely necessary and essential to achieving your fitness goals. Believe it or not, sleep is one of your most valuable tools for growth and fitness advancement.Muscle growth occurs not during the actual time you spend working out, but during the recovery period after a workout.

During rest (and, most specifically, during the full relaxation of sleep) your body is doing exactly what you've been working toward ever since you lifted that first dumbbell -- building wonderful, beautiful, metabolism-fueling muscle. However, if you're one of the countless people who are so busy they don't manage to get enough sleep, you may be short-changing your body's muscle-building potential. You need to allow your body to take advantage of the full benefits of a secure night of sleep -- a few hours just don't cut it. Deep, positive relaxation for at least eight hours is a must.

In addition, if you don't get enough sleep over an extended period of time, it can have an intoxicating effect on your body. No, really, I'm being serious here! The Journal of Applied Sports Science did a study, and discovered that if you're awake for 24 hours straight, it has the same physical effect as a blood alcohol content of 0.096 (yes, that is above the legal driving limit in most states).

Obviously, working out when you're totally sleep deprived (or even slightly sleep deprived) isn't such a hot idea. Why? Well, for a lot of reasons. First, you lack muscular coordination when you're sleepy, whether you realize it or not--which puts you at a higher risk for injury. I mean really, think about it: would you head off to your local bar, indulge enough for an over-the-driving limit of alcohol to hit your system, and then head off to the gym? I seriously doubt it. So, if you've had a rough night of sleep and can feel the drowsy effects the next day, you're better off lying low on that step until you can do a routine without falling flat on your ass (or worse, dropping a weight on your foot or something).

So what can you do to use sleep as an enhancement to your fitness routine, rather than an impediment? Here's a few tips:

• Try to avoid working out right before bedtime. Your body temperature is a crucial regulator to your sleep cycle -- when your body temp drops, you'll get sleepy. As you have probably already guess, working out totally raises your core body temperature, so ... well, 2+2=4. Get it? Good.
• Try to go to bed and get up in the morning at the same time every day -- even on weekends. (Ouch! Am I asking too much here?)
• Don't let any newborns hang around your house. Okay, I'm kidding here. If you're a new mom, please take naps when your baby takes naps. Yeah, I know -- I've been there, done that, and it's so tempting to try to squeeze in a load of laundry or something during that precious baby downtime. But if you need extra sleep, that's going to be better for you than clean undies. Make your husband do that work (Hahahahaha, as if! I crack myself up sometimes!)

 

So How Much Sleep Do you Need?

The amount of sleep each person needs depends on a lot of things, including age. For the average adult, about 8 hours a night seems to be the optimal amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each day. As with all things food and fitness related, trust your body. Listen to it. Learn its rhythms and needs.

Oh, and just so you know -- if ya don't get enough sleep, you will go into debt. Really. "Sleep debt" is like being overdrawn with your bank account or something. Sooner or later, your body is going to demand that the debit be repaid like, ASAP. People just don't seem to adapt to getting less sleep than our bodies need. Maybe we'll get used to a sleep-deprived schedule, and it may not feel like you're sleepy, but you are. Your reaction times and other functions are still impaired.

So, go to sleep already!

Many of you have asked me for updates regarding the specifics of the upcoming Slo-Mo workout from Amy's Challenge series. (Reminder--we film in ONE MONTH! Time to start getting excited ...) Well, to be honest, I don't have the specifics yet. I haven't been rehearsing the actual Slo-Mo routine; instead, Amy has had me (and the other Slo-Mo ladies--Ang and Uchenna) working on building our strength and endurance.

The first four weeks of training, which began on July 10 (for me, anyway--the other gals started a few days earlier, but due to my wedding, I wasn't able to get on board until the 10th), was our heavy/slow challenge. We had to perform four sets of each exercise at a slow, steady pace, with enough weight to max us out at six to eight reps. I saw definite changes in my body after just the first week (and I was quite sore for that first week, let me tell you!). My biceps are popping, my legs are stronger, shoulders more defined. I like what I see.

One of the things that really made me stand back and go "Hmm ..." was the difference in my abs. During those first four weeks, Amy didn't include any ab work in our schedule, yet I've noticed a definite sculpted look that wasn't as pronounced before, particularly in my obliques. For cardio, I alternated between Amy's Hi/Lo Xtreme and Kickbox Xtreme; I find that any kickboxing routine, particularly the intense routines like Amy's, really sculpts my abs. I'm sure that contributed to the change, but it also must have been the difference in my healthy diet. Lots of lean proteins, for example.

For the next two weeks (I'm on week two of this rotation), Amy set up an endurance schedule for us. We perform the exercises with light weight, doing each exercise for a timed two minutes. One minute of rest, then we move on to the next exercise for two minutes. I can feel the burn, for sure!

As things progress, and as I get more details on the actual Slo-Mo workout, I'll pass them along.

Lately, I've had several people asking me about ED and working out. Do eating disorders and obsessive working out go hand-in-hand? How much exercise is too much? Many of you also want to know if this was one of the issues I've had to deal with.

Yes, obsessive exercise can be a substantial part of the life of someone who has an eating disorder. It's another method they may use to gain control--over their weight, over their lives, over whatever other need they may have. Often the term for this is called "exercise bulimia," or "compulsive exercising." Here's the official definition, from Wikipedia:

"Exercise bulimia is a subset of the psychological disorder called bulimia in which a person is compelled to exercise in an effort aimed at burning the calories of food energy and fat reserves to an excessive level that negatively affects their health. The damage normally occurs through not giving the body adequate rest for athletic recovery compared to their exercise levels, leading to increasing levels of disrepair. If the person eats a normally healthy and adequate diet but exercises in levels they know require higher levels of nutrition, this can also be seen as a form of anorexia."

I was recently contacted by someone who is a recovered anorexic. A few years ago, when her eating disorder was at its worst, she worked out for an average of four hours per day, often not sleeping all night so she could work out. That, obviously, is an extreme example of exercise bulimia. There are many women--and men--out there who exercise compulsively in an unhealthy and unnatural manner, yet don't engage in the extremes of four + hours a day. Even so, they can technically qualify as having "exercise bulimia."

I never considered myself to be one of these people -- I work out for one hour a day, tops. That's all I've ever done; it's all I have time for, for one thing, and I also feel that an hour is the amount my body needs to maintain a healthy structure. Because I never spent obnoxious amounts of time on my regime, I didn't have a problem, right?

Wrong!

I had a problem because I would often let working out interfere with my other activities. I had to work out, every day, at all costs. I told myself it was just one hour, a minimal amount of time; that was how I made myself feel better about it. Even so, it was my attitude of not letting anything get in the way of that hour, including my spouse and my children, that led me to realize my habits were not healthy.

Exercise bulimia can be defined as not just working out for unhealthy durations of time, but also when your exercise routine interferes with any other aspect of your life. Here are a few questions to ponder:

• Do you feel you have to exercise, and if you don't you'll get manic, angry, upset, etc?
• Do you schedule vacations or fun outings around your exercise, thinking "I can't do this," or "I can't go there," because it will get in the way of your exercise routine?
• Do you schedule appointments, childcare, or other important daily activities around your workouts?
• Do you work out when you're sick or when you're injured, not giving your body the necessary time to heal?
• Do you work out seven days a week, not taking even one day off for necessary rest and recovery?

If you answered yes to any of these questions, you may have a problem with taking your healthy exercise routine to unhealthy and potentially dangerous levels.

Compulsively exercising is not only dangerous to your health, but also to your personal relationships; if, or a regular basis, working out is more important than spending time with your spouse, your children, your family ... well, that's a problem. A major problem.

I've been there, so I know. Some days I'm still there, but with a firm determination not to let any of these ED issues overshadow my life, I'm definitely on the right path. There's a feeling of freedom knowing that if I don't get to work out right this second, if instead I play a game of SpongeBob SquarePants Life or something equally as non-physical, it's okay. Because I'll be playing that game with my kids, and they're more important than anything else in my life. Priorities, for sure!

Obviously, there's a balance. A balance between healthy levels of exercise and ways of thinking, and unhealthy levels of exercise and obsessions. Find that balance, and go with it.

If you're obsessed with exercise, if you use working out as a way to undo bad eating habits or because you feel you simply have to work out or you'll go loony (all this on a regular basis, of course), most likely it isn't something you can deal with alone. As a matter of fact, a lot of compulsive exercisers discover that therapy helps them deal with their issues. Calling your physician is the first place to go to get started, and there's also quite a few reputable online resources out there. Be warned, though -- there are even more disreputable sites out there. I've run into forums that are pro-ED, and some that are supposed to be supportive of ED and compulsive exercise recovery, but are really just a forum for weighing in, bragging about how much exercise was done on how little food, things like that. You've really got to be careful out there in the Big Bad World of the WWW.

With that said, I want to propose an idea. Many of you have posted questions and concerns about the issue of exercising too much, so I'm thinking about starting a forum on Advanced Workouts. I'd like this forum to be a fully supportive place where we can hang out with our cyber girlfriends in a healing environment. Ask questions (how much is too much?), provide cyber shoulders to cry on, general support, etc. However, I do NOT want anyone to post anything about their weight, what they ate, or exact details on their workouts. There's too much room for obsession with that stuff going on. So what do you think? Would you join a forum like this? I'm not going to invest the time, space and funds on a project that would interest just a handful of people, I really want this to be a fully supportive and active forum, so please let me know what you think. Good, bad, or indifferent, I want your opinion. You can either leave a comment on my blog, or send me an email. Thanks in advanced to all those who will take the time to provide their feedback.

Ug. I live in Maine. I mean, that's like really close to Canada, which is really close to the North Pole, right? Okay, so I chronically exaggerate. Point being, I'm not close enough to the North Pole at the moment. It's been 90 degrees with humidity as thick as a wool blanket for the past week, and I'm exhausted. Add a hard-core heavy weight training regime–without the immense pleasures of air conditioning–and the recipe conclusion is: Draining Exhaustion. By early evenings, I'm shot–sometimes it hits me much, much sooner in the day, for sure. Today was my leg day, which I've found to be the toughest part of my routine. I've been doing the Leg 1 and Leg 2 part of Amy's All Pump Xtreme, except with weights so heavy I can only manage six to eight reps per set. After that, I add a few upper body moves to make one long and heavy workout, which has been awesome (I love working out hard). Except in the heat. Not so awesome this week.

That said, I decided to devote this post to working out safely and effectively in the hot weather. If you're like me, and don't have the advantage of an air conditioned gym or house, or if you're an outside exerciser, you're going to need a few tips to be sure your workouts–and your body–don't suffer in the summer heat.

DEHYDRATION: This is the obvious one, the one we all know about. Gotta stay hydrated! And obviously, this is even more crucial in the summer. Heat exhaustion is a result of overdoing exercise when your body can't sustain the pace, heat, and humidity, which results in a loss of fluid (uh, think sweat). If you don't replace that fluid, problems will inevitable start. And don't wait until you're thirsty! By then, it's too late–thirst is your body's way of telling you that you're already dehydrated. You need to catch yourself before you get to that point. Signs of heat exhaustion can include basic weakness and fatigue, dizziness, cramps, nausea, and an elevated body temperature. Try to avoid super-cold drinks, because they can cause stomach cramps–hold the ice, please!

DON'T BE STUBBORN–SLOW DOWN IF YOU NEED TO: Listen to your body! Listen to your body! Listen to  your body! And let me say again, listen to your body! There's no point in pushing yourself beyond your limits. If you're damaging or threatening your health, don't do it. You ceratinly won't progress your fitness level or goals by pushing yourself–as a matter of fact, there's a pretty good chance that you'll be limiting your goals by pushing yourself. You risk injury, which requires a recovery period … well, just don't go there, k?

WORKOUT OUT EARLY, OR LATE: Another no-brainer–try not to work out in the heat of noon. Your workouts just won't be as effective in that kind of heat, and you risk heat exhaustion. Before 7 a.m. or after 6 p.m. is best, if at all possible. Better yet, get inside, in the air conditioning! Again, if you can. I wish I had air conditioning …

WHAT FUN–WEAR SKIMPY CLOTHING! Okay, so this may not be such a great idea if you're at the gym. You exercise at the gym to get an effective workout, not chatter with the hot guys who may approach you in your skimpy gear (alternately, you could spend your time wondering why the hot guys are not approaching you in your skimpy gear, which is equally as dehabilitating to your workout regime). When you're home, though, you get to wear what you want. You DH will probably love it! Just draw the curtains. And make sure you're not too skimpy when the kids are around. But you get the idea, right? Don't wear sweatpants in the heat, girlfriend! Yeah, like I needed to tell you that. But whatever.

EAT REGULAR, SMALL MEALS: If you're anything like me, the heat will totally eliminate your appetite. Ug. It's really crucial eat normally, though, whether you feel like it or not. That's where the 5-6 small meals come in totally handy, for sure. Include as many fruits and veggies as you can; not only are they obviously nutrient-rich, but they've also got that necessary and extremely crucial water factor thingy goin' on. 

PROTECT YOURSELF:  If you're going to exercise outside, DON'T FORGET YOUR SUNSCREEN! I repeat, DO NOT FORGET YOUR SUNSCREEN! Just think how much younger you'll look in the years to come if you SPF at least 15 every time you head outside. 

Today I’m posting about shopping, because lately I’ve found so much of my time is taken up by searching here and there and everywhere for organic items that don’t exist in my area. Trader Joe’s? I wish. I live so far in the wilds of Maine that the closest friggin’ Starbucks is an hour away. Geesh. (Well, we do have plenty of Dunkin’ Donuts–in the convenience of the non-organic pleasures of Wal-Mart, for one.)

I’m trying my best to uphold the organic end of my diet, but it’s very difficult. The closest store where I can get anything even halfway decent is a half hour away from me, so to make a shopping trip is a big ordeal in my busy workday, particularly with the kids home from school during the summer (there’s always something going on). So, what’s a gal to do?

Substitutions–yes. As best as I can. But I’m trying really hard to follow the guidelines Amy has set forth, so I keep substitutions at a bare and miniscule minimum. Eggs are easy–I live across the street from a free-range poultry farm (which is totally not a good thing around Thanksgiving). I tried seeking out all the farmer’s markets or local produce stands in the area, but driving from here to there to here was too time-consuming–plus, how do I know the items are organic unless I make a nuisance of myself and drill the farmers on their growing practices?

That’s when I got smart. Duh! I don’t have the time to search out all the good stuff, but I am at my computer at least eight hours a day. Why not use that essential resource? And this is what I found: The Maine Organic Farmers and Gardeners Association. A fantastic resource of info, this site also has an interactive tool I can use to search by county and find organic farms in my area. Makes shopping a bit easier, for sure. I still have to plan my trips based on what my work week/mother week looks like, but at least when I go out, I know where I’m going and what I’m getting.

Here's another valuable site:
Northeast Organic Farming Association

If you find any other organic shopping resources in our area, please feel free to post a comment with a link.

Nearly three weeks in, and the diet seems to be catching up to me. I was going strong for the first couple weeks, no problems physically (and only a few emotionally–less than I thought), but now that my body is realizing I’ve made a permanent and healthy change, it seems to want to rebel. I’m either too hungry, or too full; there’s rarely an in-between state, which is irritating. There are some digestive issues (belly ache!) which Amy has helped me through, crafting alternatives to things that might upset my delicate stomach.

One of the biggest issues about having an eating disorder is obession; food is all we think about. Ug. Obsessing is not a pleasant thing to do, for sure, but I also realize that baby steps are in order. Even though I’m not the type of person to have huge amounts of patience, this time I’m going to do it right–otherwise, the fix won’t be permanent. It’s all mental, all attitude, which is something that applies not only to eating disorders, but to any goal or issue someone may have (parenting, maintaining a career, relationship with self or others, achieving new fitness goals, etc.). The personal motto which I’ve created and adopted for myself is Master Your Mind, And the Body Will Follow.  That’s what it takes to go all the way with anything in life.On that theme, I’ve also taken on a crucially inspirational poem which Amy recently shared with me. I suggest you read it, and apply it–we can all learn something from these words:

The Man in the Glass
When you get what you want in your struggle for self
And the world makes you king for a day.
Just go to the mirror and look at yourself
And see what the man has to say.
For it isn’t your mother, father or spouse
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.
You may be like Jack Horner and chisel a plum
And think you’re a wonderful guy.
But the man in the glass says you’re only a bum
If you can’t look him straight in the eye.
He’s the fellow to please – never mind all the rest.
For he’s with you clear to the end.
And you’ve passed your most dangerous, difficult test
If the man in the glass is your friend
You may fool the whole world down the pathway of years
And get pats on the back as you pass.
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.

(If you’re interested in finding out how Amy found this poem, and how it inspired her life, take a look at her ABOUT page.)

I’ve learned that not taking care of yourself in any form–starving, bingeing, over-exercising or not exercising at all, taking drugs, abusing alcohol, or simply lacking respect for yourself–is just cheating the man in the glass (or, as the case may be, the woman in the glass). Now that I’ve begun to give that woman the utmost respect, I vow never to turn back. The largest gift anyone can give themselves is a hearty boost of self-esteem. Hurray to the glass!

 

So, I got totallly wasted at the White Stripes concert last night.

Okay, not really. But it sounded oh-so-exciting and whatnot, didn’t it? Actually, I did have a glass of wine with my dinner. Sunday is my “splurge” day, so I went ahead and ordered a glass of Bonny Doon 2005 Vin Gris de Cigare. I’d never had this rose wine before, but lovely experience has previously established that anything Randall Grahm puts out is going to be fabulous (Randall, by the way, is the winemaker at Bonny Doon).

If you want to read just how partial I am to Bonny Doon, check out my Gather article (which is actually an excerpt from my novel) called Wine & Celebrities: Who’s Who. I also mention Randall in my article To Screw or Not to Screw: That is the Question.

Anyway, this wine stuff has absolutely nothing to do with my training, does it? Oh well. Hopefully it’s entertaining nonetheless. Oh, and by the way–the White Stripes are rad. Such an awesome concert, for sure.

Saturday, July 21, 2007

Another week is behind me (well, almost); hard work and diligence seem to be paying off already, I swear my biceps have grown, my shoulders are more muscular ... or is that my imagination/wishful thinking? LOL!

Here's a schedule of the workouts I did this week:

SUNDAY -- Back, followed by 30 minutes of slow & steady cardio (for me, that was my Spinning bike while watching Nip Tuck, season 1 -- can't beat Netflix!)

MONDAY -- Legs, Chest, Biceps, Triceps

TUESDAY -- Rest

WEDNESDAY -- Cardio (I'm totally in the Amy mode, for sure, so I popped in one of my favorites -- Kickbox Xtreme. Awesome high intensity workout, just what I needed, and it felt great on my weary legs.)

Wednesday afternoon, I received my copy of Amy's new 10 Minute Solution: Tone Trouble Zones DVD so obviously, I had to try out at least a couple of the workouts. There was no way I was going to have this DVD in my collection and not do it, but I also didn't want to overwork my muscles (very crucial during this training period), so I did the Stretch and the Abs segments. Loved it!!!!!!

THURSDAY -- I don't usually work out at the gym--it's not convenient. I prefer my home workouts/DVDs and besides, the gym is 20 minutes away, so between getting there, working out, getting home ... my entire morning is shot. However, once in awhile (for variety), I'll make an exception, and Thursday was the day. I worked out longer than usual, but I figured that if I "paid to play", I might as well play as much as possible! I took a step class, followed by legs, shoulders, biceps, and triceps.

FRIDAY -- Cardio Day: Hi/Lo Xtreme. (Per Amy, I'm only doing short bursts of cardio -- she's trying to get the calories in me, not burn them out. So I really have to watch what I do cardio-wise.)

SATURDAY -- Dessert Day! Well, obviously, since it's 6 AM, I haven't done anything yet. But I've got my plan all wrapped up: yoga class is today. I look forward to this class all week: after several years of searching, I finally found a yoga instructor who totally suits my needs in all areas. I'm not one for slow, gentle yoga -- I'm much happier with the athletic moves, I want to get my heart rate up and my muscles burning. Peter Perry of and Aiyana Athenian of Moskha Yoga in Rockland are incredible: they gauge the energy levels of their participants at each and every class, and tailors a routine accordingly. I know I'll always get exactly what I need (even if I don't realize what that is -- they will) at every class.

NOTE ON WEIGHT WORK: **With the muscle work, Amy has me lifting weights that will challenge me at just six to eight reps. If I can lift more than eight reps, I need to go heavier until I max out at eight, tops. I'm doing four sets of each exercise. **

What am I going to do for a workout tomorrow? I'll find out then. All I know is in the evening, I'm going to the White Stripes concert--yippee! I can't wait, although I must admit I'm a bit hesitant: before the concert, a bunch of friends and I have reservations at 555. Is eating out going to mess up my diet? Luckily, Amy is with me all the way -- she's going to analyze the menu online, and help me pick out appropriate choices. So, more later!

 

Friday, July 20, 2007

As with any diet, it takes some time to get into the rhythm of things. What works for one person doesn't necessarily work for another--it depends on an individual's body type, activity level, current state of health, sleeping patterns ... well, you get the idea. In a nutty nutshell, it depends on a lot of things.

I've never liked dairy. Hated it, as a matter of fact. I've stayed as far away from dairy products as I realistically could, knowing that some dairy is necessary--I mean, I don't want to be hunchbacked in my old age, do I? Certainly not. Ug. I'd have to wear a big backpack like in the Deuce Bigalow: European Gigolow flick. Okay, so I'm way off track here. Again. My point is, I never really realized how much dairy messes up my system until this week, when I started regularly incorporating it into my diet.
Dairy is not a good thing for me, I've discovered. Seriously, my stomach is killing me right now. Unfortunately, I know from past experience that I can't even digest calcium supplements (I've tried all brands and varieties), so what's a gal to do?
If you're like me--lactose intolerant and unable to digest calcium supplements--you're going to have to be sure you get enough calcium in your diet through other means. You need about 1,000 to 1,200 mg of calcium every day, so it's important to be aware of how much calcium is in the foods you eat, and plan your diet accordingly. Here's a little cheat sheet to help you add up those calcium points (mainly from BCHealthFiles):

Food Sources of Calcium

1 cup Milk, with added calcium -- 430 mg
1 cup Milk, whole, 2%, 1% skim -- 300 mg
1/2 cup Milk, evaporated -- 367 mg
1 cup calcium-fortified Orange Juice -- 300 mg
1 cup Rice or Soy Milk, fortified -- 319 mg (the calcium can settle to the bottom, so be sure you shake well before pouring)
1 cup Soy Milk, regular -- 110 mg

150 gm (apx 5.3 oz, right?) Tofu, medium firm or firm, made with calcium sulphate -- 347 mg
150 gm Tofu, firm, made with calcium sulphate and magnesium chloride -- 234 mg
3/4 cup White beans -- 119 mg
3/4 cup Navy beans -- 93 mg
3/4 Pinto beans, chickpeas -- 58 mg

2 TBSP Tahini (sesame seed butter) -- 130 mg
1/4 Almonds, dry roast -- 93 mg
2 TBSP Almond butter -- 88 mg
1/4 Sesame seed kernels, dried -- 50 mg

75 gm (that's about 2.6 oz) Sardines, Atlantic, canned with bones -- 286 mg
75 gm Sardines, Pacific, canned with bones -- 180 mg
75 gm Salmon, canned with bones -- 208 mg

1 pouch Oats, instant, regular, no sugar added -- 165 mg

1/2 cup Turnip greens -- 104 mg
1/2 cup Chinese cabbage/bok choy -- 84 mg
1/2 cup Okra, frozen -- 65 mg
1/2 cup Kale -- 49 mg
1/2 cup Chinese broccoli (gai lan) -- 46 mg
1/2 cup Broccoli -- 33 mg

1 med Orange -- 52 mg

35 gm Dried fish, smelt -- 560 mg (but honestly, would you really want to eat that?!)
100 gm (about 3.5 oz) Soy bean curd slab, semisoft -- 308 mg
100 gm Daylily flower -- 303 mg (huh?) 100 gm Sea cucumber, fresh -- 285 mg (try to find that at your local grocery store, I dare ya)

Okay, now it's time to do your math. With regular weight training and the appropriate amount of calcium in your diet, there's no way you're going to be a brittle old lady (or gent).

Mmmm ... tofu!

Tuesday, July 17, 2007

I woke up this morning refreshed, revived, and feeling great. Mood swings? Uh, yeah. I think my body is in shock or something. It's not used to all the nutrients, amino acids, carbs--the good stuff. It's like my body is saying, "Hmmmm ... why is she treating me with respect now?"

Today's topic: Stretching those Weary Muscles. Another awesome aspect to this training is the renewed realization of how crucial stretching is. Yes, we all know we need to stretch, before a workout and after. It's important to loosen those muscles, to help reduce injury, muscle soreness, etc. But, we all have busy days, and I'm willing to bet that more often than not, stretching is the thing that gets shoved to the side. At least in my experience, that was the case. I'd stretch for a few minutes (obligatory), but that was it. My yoga practice has been steady over the years (yeah, steadily sporadic, LOL!), but unfortunately, I've often only had time for a yoga session once or twice a week, if that (and, uh, usually not, to be honest).

This morning, my legs feel great (I expected to have to hobble around today--not the case), and I attribute it to my stretching regime. I've totally increased my stretching by triple. Before, during, and after my workouts, for sure. But I've also increased my yoga, making sure I go to class at least twice a week, and trying to maintain a home practice as well. Even if I do yoga for only ten minutes (time crunch!), it makes a HUGE difference. My body & spirit feel refreshed, rejuvenated, revived. A big "AHHHH!" from all those hard-worked muscles--they deserve it.

I've even managed to get my (new!) stepson involved. He's visiting this summer, from Newport Beach, CA--since I'm in Maine, I totally don't get to see him enough. Okay, so here's a pic of my lovely new stepson (he's awesome with hair, so I let him spruce me up a bit before my recent wedding ceremony--believe me, my frizz of hair totally needed something, for sure):


I got married on July 7, started training on July 10, so I've been in a whirlwind of activity lately. My stepson, Brook, has been with me all the way, fully supporting to the point of taking up yoga with me (it's so much better going to class with a buddy, for sure!). And he agrees--the benefits of yoga and/or stretching are immense. So if you haven't already, give it a try. You'll totally be amazed at what it does for your mind, body, spirit, and training regime (no matter what level you're at, or what your goals are).

Okay, I'm signing off for now, it's time for my first scheduled meal of the day!

Monday, July 16, 2007

I'm out of whack today, but everyone has those days, so I'll just let it ride. I've been strangely weepy, mentally exhausted ... not sure why. I'd love to blame PMS, but unfortunately, that's not an option at the moment, so there goes that theory!

I did another killer leg workout this morning. My lower body was still sore from last week, so this was a challenge, but I busted through. It feels so good to accomplish a tough workout like that, followed by a tough upper body routine. I can see how working out at this intensity can get addictive, for sure. The high that accompanies the completion of an ultra-challenging workout is incredible, although I think I'm going to have to take a break tomorrow--I feel a little bit more exhausted today than I should. I know I've got to listen to my body, and listen closely, so a day of rest seems to be in order.

I think it's the diet aspect that's causing me to be so scattered today. I'm beginning to feel isolated from my family; we don't eat at the same times, and usually don't eat the same things (a couple days a week they'll have what I'm having, but it can't be an every day thing for them). My husband is a culinary professional, so every day he prepares gourmet meals for the family, with a bottle of lovely Bordeaux or Pinot Noir to pair with the dishes he creates. (Well, the kids don't have the wine, obviously. That would be a bit extreme, don't you think?)

Today I suddenly felt ostracized, left out of the fun ... As a matter of fact, this afternoon Darrin came home with a lovely (and unusual) bottle of English Mead to try with his meal tonight. Honestly, I was a bit pissed. Come on, dude, have some sympathy! At least I can laugh about it (kinda).

And then I reminded myself of what I'm doing, and why I'm doing it, and that it's worth it. My diet is so much healthier and more complete now, even if it isn't as fun. So I'll take the good days with the bad, and this autumn, while I'm watching (and selling) the Slo-Mo DVD, I know I can take pride in all I've accomplished. Besides, I usually have issues with what Darrin cooks, even though it's always incredible (and healthy). I used to feel guilty when I ate, but Amy's diet is teaching me to turn all that around. As long as I eat clean, and wholesome, there's no room for guilt. So it's all good, really. Tomorrow I'll wake up refreshed, rested, and ready to go.

Enough for today, let's move forward!

Saturday, July 14, 2007

I started training for Amy Bento's Slo-Mo workout on Tuesday, July 10. I'm now five days in, and I feel absolutely incredible.

In the past, I often felt exhausted. I've always worked out on a regular basis (six times per week), but I wasn't exhausted from my workouts. I was exhausted because I didn't eat properly, didn't give my body as many calories as it needed to sustain my activity level. Now when I feel exhausted, it's because I worked for the exhaustion, I earned it and deserved it--it's healthy exhaustion caused by hard work, determination, and effort. I won't push myself over the edge into that unhealthy land of over-exhaustion, but I will push myself enough to make the appropriate gains. When eating the five balanced meals Amy has outlined in my diet plan, I'm put in the incredible position of feeling awesome and energetic, even when I'm tired from a hard workout.

I feel SO good, I can't even tell you. My legs are still lusciously & appropriately sore from Thursday's lower body training, my upper body from yesterday's workout--they feel great. I haven't pushed myself this much in ages, I haven't felt this great in ages.

I really want to talk about the diet Amy has prepared for me, and the impact it's having on my life. I'll write more about this later--there are plenty more blogging days left!--so for now, I just want to start out with a brief background. Amy has given me an incredible, wholesome diet that includes a balance of all the food groups, including whole grain carbs (which, in the past, I'd stayed away from--uh, not a good thing, for sure), fruits, protein, veggies, etc. All organic, non-antibiotic, non-processed (whenever possible)--you know, just the good, clean stuff. What a huge difference eating like this makes in the way my entire body and mood feels! I'm sure all the nutrients are doing great stuff not just for my body, but for my brain--balancing out that serotonin level causes a better mood, more stability, etc.

One of the things I appreciate the most is the impact this eating program has already had on my family. I have two children, and I've always tried to feed the kids clean, whole grained foods, but now I'm realizing even more how important it is to go that extra mile and buy as much organic, non-processed foods as possible.

It's easy to incorporate clean eating into your kids diets, as I discovered on Thursday when my children asked me if they could have chicken nuggets for dinner. They heard a BIG groan from me, because typical frozen chicken nuggets are far from healthy. Although most brands have cut out the transfats, the nuggets are still loaded with preservatives and a mile-long list of non-pronounceable food ingredients. If I can't pronounce the ingredient, I don't trust it. I hate giving them that stuff, and I was about to tell them to pick something else for dinner, even though chicken nuggets and French fries are a fun-kid meal staple. And we all remember how much we enjoyed our fun kid foods, right? I couldn't make them eat tofu again (LOL! Okay, so they don't really eat tofu. They hate it. But, I did try!). Anyway, thinking of the diet Amy gave me, I decided to check out the organic section of my supermarket before telling the kids they couldn't have the nuggets. And what do you think I found? Just the thing, for sure!

HEALTH IS WEALTH ALL NATURAL CHICKEN NUGGETS -- No antibiotics used (which, thanks to Amy, I discovered is something I'm definitely going to insist on now) and breaded with nothing more than water, yellow corn flour, corn starch, sea salt, spices, and expeller pressed canola oil. In addition, I found CASCADIAN FARM SPUD PUPPIES, made with organic potatoes. No trans fats, containing just organic potatoes, canola oil, salt, organic corn flour, and a few seasonings.

I had no problem giving my kids this fun & ultra healthy meal.

Okay, so I realize this is supposed to be my training blog, and I totally went off track. I promise it won't happen again, but it's just so good to finally get into the mode of eating clean. It makes such a huge difference, and I really wanted to share that with everyone, especially parents. Not only is it totally possible, but it's totally ideal, to introduce a clean and healthy diet that your entire family can follow and enjoy.

Honestly, I'm shocked at myself for not freaking out by the fact that I have to eat every three hours. I actually did freak for the first two days, but then something kicked in -- uh, like energy, health, a sense of well-being. My body has been crying for this. THANK YOU, AMY! I look forward to all the challeges this series--aptly named the Challenge Series--is going to bring.

Okay, enough for today. More on the training next time around!

Wednesday, July 11, 2007

As many of you already know, Amy Bento will be filming her CHALLENGE SERIES in September, and she’s asked me to be a background exerciser in her “Slo-Mo” weight training workout.

Sounds great, right? Sure, except I'm starting to irrationally panic. You see, Amy has constructed a diet regime specific to my nutritional needs during the training period. I have to eat exactly what my body needs, when it needs it, and Amy is having me follow an extremely specific diet plan. Which, for most people, is no problem. However, for me, there's a twist -- I've had an eating disorder since I was 13, so I'm terrified of eating, even though I know it's one of the most essential components to my fitness lifestyle. (If you want to learn more, you can read more about my struggle on the web site I designed for my recently completed novel, The Anorexic Food Writer.)

Since Amy has provided such specific nutrition and training programs for me to follow, I’ll be documenting my journey of change. Amy continuously inspires, encourages, and supports me, and I know this is just the transition I need to help me finally overcome my eating disorder. Hopefully, my blog will help others who may be struggling with similiar issues.

In addition to addressing the dietary struggle, I'll also be blogging my progress on the training itself, so to all you "vidiots"--stay tuned for frequent updates!

Here's the tentative breakdown of the Slow-Mo Strength Challenge: Heavy resistance training workout. We will be following a 3 day split format: 40 minutes of back and shoulders, 40 minutes of Chest Bi's and tri's 40 minutes of legs and core. Done as separate workouts. Amy will also film 1 bonus move for each body part.