Waking Up Muscles I Didn't Know I Had

I just got back from a visit with my mom...it was her 80th birthday. It was a nice visit and the weather was gorgeous...which since we had just received a foot of snow at home was really relished!

While I was there I joined her for a "stretch and tone" exercise class that she goes to on Mondays. It was great to see my mom with her workout buddies...and they all welcomed me to the class...socializing was strictly before and after the class though...during it they were all business. I was anticipating that this class would be a breeze...after all, I'm only 51 and the class is filled with seniors.

Well, did I learn a thing or two! First it reinforced that I am not a dancer...never have been, probably never will be. I laughed at myself, as I tried to coordinate my hands and legs...and that was the warm up! Fortunately for me, the rest of the class was much easier for the dance-challenged!

Shirley, the instructor, warned the "new members" of the class to take it easy...that she would be waking up muscles that we didn't know we had...and that if we tried to keep up with her we would feel it either the next day or day after.

She worked our shoulders and hips in gentle ways--but for an hour--I kept up with her no problem...but she was right...by Tuesday evening my hips were aching. Turns out I found a couple muscles that I had not been using.

Does this mean that I've been exercising wrong? No. It just means that I may not have been mixing it up as much as I thought I had. The big advantage to changing up your routine is that you move different muscles.

So, take a cue from me...when you try something new, take it easy...even easier than you think you need to. Then see how you feel over the next few days. If you don't hurt, then you can step it up! Get variety into your workout routine so you use and strengthen all your muscles.

Finding a sore area means that you are making it stronger, so it isn't a bad thing as long as you don't over do it is so much you quit working out altogether! If you stick with your 15-20 minute workouts every day you are much less apt to overdo it...but if you do then take it easy and really stretch the sore areas for the next couple of days.

Weight Loss Success Tip: Stretch It Out

"Stretch It Out" is a great over all mantra for weight loss success. It can be applied to lots of different circumstances.

Muscles--stretch it out...okay, them out, but you get the idea. Stretching is really important. It is what enables us to remain flexible...or regain flexibility that we have lost. Gentle stretching works your muscles and lubricates your joints--and just plain feels good!

Meals--stretch it out...okay, again, them...instead of racing through our meals, we will have better digestion and feel more satisfied if we stretch the meal out over a longer period of time. Rather than cramming food down in 5 minutes, try to take 10. Then go for 15. This is an area I am still working on, but slowing down does help.

Food intake--stretch it out (finally an "it"!) over more mini meals. Dieters often think they are "saving calories" by skipping meals. Truth is, most people eat more if they skip meals. On the other hand, if you eat 4-6 mini-meals instead of the normal 3 meals, you can actually take in more calories and still lose weight! That's a nice bonus!

Pleasure--stretch it out--definitely! The more pleasure we experience in our lives...the more joy we have...the better we feel physically. When we feel better we enjoy life more...and when we are enjoying life we are less apt to try to fill the void with empty calories!

Treats--stretch it out--when you want to have a treat, because after all, there are no forbidden foods, take your time. Savor the flavors and textures. Let it melt on your tongue. The more thoroughly we enjoy these treats, the more satisfying they are and the smaller quantities we feel we "need"...enjoy them and don't beat yourself up about it!

Whether you are talking about food or muscles, "stretch it out" is a good phrase to remember. Take your time, enjoy life, and stretch it out...for your health and weight loss success!

Too Much Exercise Can Stop Weight Loss Success

I know this goes against conventional wisdom...but lots of "conventional wisdom" is not wise--as in, not true.

My own personal experience has proven to me that working out more does not necessarily result in weight loss...or even fat loss...but recently that theory has been supported by others so I wanted to share that with you.

I watched The Ellen DeGeneres Show the other day...I Tivo it, so don't ask me what day it actually aired! One of the guests was Jason Bateman. Jason is now 40 and was mentioning that he runs 6 miles a day and still isn't the weight he would like to be.

Hmmm. Is the answer to give up? Is the answer to run more? Is the answer different exercise?

Well, it is definitely not either of the first two! Exercise is great for our bodies and our minds, even when it doesn't appear to be getting us to our weight loss goals. And if you enjoy running, then run by all means. As for me, I don't enjoy running. Well, that is a massive understatement. I don't mind a short trot to the car or mail box...things like that...but actually running??? For exercise? Yuck. Double Yuck.

Whether you like running or not, the answer is NOT to increase the distance or time you are running.

Sometimes you can be getting too much exercise...or at least, too much of a particular type of exercise.

There are (at least) two different schools of thought about what is the best exercise for dropping fat. One group claims that cardio (or aerobic exercise) is the way to go. The other claims that strength training is the best way.

It really isn't an either or situation. Like most things, there is no one perfect answer for each and every body. But in general, a variety of exercise is the best for overall health. Some aerobic and some strengthening as well as stretching is going to be the best solution for long-term health and fitness...including weight loss success!

Brett Blumenthal wrote in her blog on Sept 24 a great article that supports that yes, you can overdo the cardio. I love the title "Ma'am, step away from the treadmill!"

In it, Brett supports my findings..."there is no need to do more than 30 minutes of cardio...when you workout" and she continues "If you are trying to lose weight, yet you aren't seeing results, it may be because of too much cardio."

What happened to me, and happens to a lot of people--especially overweight people who are trying to lose weight fast--is we get injured. This can happen from too much cardio and from not stretching properly before--AND AFTER--your cardio session. Especially if you are extremely overweight you need to be careful about your workouts. You will have faster success if you take it slow and build up your strength and energy rather than getting hurt because you pushed too hard. One injury, even a "minor" sprain can set you back for weeks and really derail your progress.

The other issue most of us run across is getting bored. So, if Jason enjoys running 6 miles a day and it feeds his spirit, awesome! But if you don't like it, or you are bored at the thought of running (or walking) over and over every day be sure to mix it up.

The best exercise for weight loss is a routine you can keep up. That means have FUN! Do something you enjoy. Add some variety to your workout. Yes, get some cardio and by all means get some weight training in...and some stretching.

You don't have to do it all every day. And you don't have to be an expert at it.

Start where YOU are. Do what YOU are capable of. Then increase it a little bit every week. The key is to move your body...be more active...and have fun while you are doing it and you will have weight loss success!

15 Minutes to Health

Take 15 minutes every day to take care of yourself by getting a little exercise.

Yup. I said 15 minutes.

You don't have to dedicate hours every day. Hey, if you have the time, energy and desire to spend hours exercising every day that's great. I sure don't.

Will I have six-pack abs or "buns of steel" by exercising 15 minutes a day? No.

But will my health be better? Definitely yes!

I'm not a doctor or a nutritionist or a exercise coach...but I can tell you what has worked for me--someone who struggled for YEARS...who exercised for hours...who starved herself...and who had NO success with that route!

Now I typically spend about 30 minutes--including a warm up stretch and cool down. Not bad.

I started with 15 minutes. And I was in so much, um, "discomfort" that I did a lot of that sitting down! It was by taking this small step that I have been able to achieve dramatic results! 120lbs dropped to date. Improved energy. Better moods. It is all good!

So whatever condition you are in--start there--but START!

Listen, if your health isn't worth 15 minutes a day then you aren't serious about improving your life...go ahead and wait for the magic pill...and while you wait you'll be getting older and probably heavier, too.

Remember: the only one who can move your body is YOU.

Olympic Inspirations

Being a former swimmer, I watched the swimming events with my usual fervor, even though I had to scale back my Olympic viewing in other areas. Of course I was blown away by the successes of all the swimmers, including Michael Phelps, but most especially Dara Torres.

One of the things that was impressed upon me was how much the sport has changed from my day (hey, I'm more the Mark Spitz era!) and what I can take away from those changes to apply to my life today. Specifically my own health and fitness routine.

Of course there is no way I am going to spend the hours every day working out that they do. However I can increase the time I spend stretching my body. I watched mesmorized as "Team Torres" massaged, pulled, stretched and munched that body. So I spent an extra few minutes getting a really good stretch in before my morning walk the last few days.

Guess what? It helped this 50 year old get a better walk. I was able to go further, faster with less fatigue!

So if you aren't stretching, or you think a minute will do it, I suggest you stretch twice as long (or longer) and see what that does for you!