Losers!

This weekend has been a great one! Four days off without a day of work in sight! Its easy to lose track of the days when you know you have a mini vacation on your hands. Tonight, I became mildly disappointed when I realized my guilty pleasure wasnt on TV. I have a lot of favorite shows, but since I downgraded to basic cable, my new favorite shows have changed. Currently, Biggest Loser is one of my favorite tuesday night pleasures! Let's face it, the show is addicting. I love it. I love watching the struggle and getting new workout tips and exercise ideas from Bob and Dulvet. I get really into it until the people on the show start looking better then I do. Then I just get motivated to work even harder at the gym! Everyone loves a good success story, so in honor of all of those people out there working to shed winter weight I give you, without further adieu Biggest Loser before and afters!

Watch Biggest Loser tomorrow night for more inspiration! :) 

Going nowhere fast

I have to say that lately, my favorite class at the gym is spin. My workout partner Tim, likes to say its an obsession. Today we took our 4th spin class of the week, so unfortunately he might be right. If you have never taken a class, I know what you are thinking. How fun could riding a bike that doesn't move be? Its not even that its fun, but more a great workout and one of the few classes that you can see results fast. In my experiences, spin allows you to sculpt your legs and build muscle relatively quickly. Since there is a great deal of resistance involved there are cardiovascular benefits as well. My gym partner Tim and I have been going to spin for the past 3 weeks at least once a week and I am not exaggerating when I say I can already see more definition in my legs. Plus, they are getting stronger. Enough about my meager opinion, here's what the experts have to say about spin.


1. During spin you fluctuate between high and low resistance as well as intensity this makes spin a calorie torch er. A 60 minute class can burn anywhere from 300 to 800 calories! wowza!


2. Muscle Endurance during spin targets lots of different muscle groups including glutes, quads, hamstrings, calves and even abs! 


3. Spin is a low impact exercise. This means people with joint and knee problems can benefit without worrying about injury :) 


4. Spin helps increase cardiovascular endurance. 


5. Spin is a great stress reliever and allows you to visualize situations such as biking hills and harder climbs while riding. 

Don't take my word for it! Give Spin a whirl. You wont be sorry! 

Rome wasnt built in a day, and neither was a killer ass

I woke up this morning, and felt like garbage. I guess that's why its 12:30 and I am still in bed. I thought since I am just laying around, I would fill my time with Pinterest. So, for the past hour I was looking up fitness pins and stalking the boards of friends to occupy my time. Then, I got to thinking... Why don't I look like these women? The truth is, I know why. You can call it what you want, but genetics is a part of our body make up. It sets a disposition of your body and bones and can help make or break you. Since Ive been big on goal setting lately, I thought I would share my newest goal with you and how I plan to make it there. I want to be skinny by summer, I want to wear my new James Bond Bikini ( white with gold trim) and rock the shit out of it. Now, in Ocean City New Jersey, I don't expect too much competition, but you know what I mean. I want to feel good. I go to the gym regularly, I work hard while I am there so why cant I parade around in it now while watching Captain Ron and drinking margaritas in my apartment? Because, these things like all good things take time. We put a lot of pressure on ourselves to look thin and be skinny but every now and then, its best to come back to reality. Here's what I've learned over the years. 


1. Everyone is different. 
When I eat an entire box of girl scout cookies I can actually hear myself getting fatter. My skinny friends are able to do the same, and not gain a pound. Fair? No way, but everyone is different and you need to come to terms with that.


2. Depriving yourself of food or things you love makes you miserable.
I love food. I don't think I would be satisfied if i couldn't have an occasional ice cream or drink a coke a cola classic from time to time. Diets don't work if you aren't eating things that you love. You can have a cookie, its OK. Just don't eat 10. I read once that your body is like a bank account. You don't want to withdrawal too many calories at once, but a certain amount each day. If you are living off of apples and popcorn, you will be miserable and most likely not have enough energy to workout. You might even try to murder someone for a burger. Not good. If you know you are going out to dinner, plan ahead or do a little extra at the gym to compensate. I read once that if you eat poorly, its best to try to burn an extra 500 calories the next day. Seems reasonable enough. 


3. Workout but don't become obsessed
Ive had my fair share of skinny days over the years and when I was the skinniest is was because I wasn't eating, and I was going to the gym for hours on end trying to make moves. The gym works, but you need to give yourself a break. Going 7 days a week is unrealistic and you cant expect your body to be at max performance if you aren't giving it time to recuperate. I went to spin 3 times this week and I thought my legs were going to fall off. I knew it was time to take a break. Listen to your body. Its speaking. Its easy to get obsessed but you need to keep your head on straight and listen to your body. Otherwise, you will burn out and the gym will start to become a chore.


4. All good things come in time
Nobody who ever gave 100% regretted it. You aren't on the Biggest Loser. You cant work out 12 hours a day and lose 15 pounds a week. Do what you can each day and hopefully you will lose about 2-3 pounds a week. That's normal. Rome wasn't built in a day and neither was a killer ass. It takes about 6 weeks to start to see muscle definition from working out. Good things come in due time.


5. Eat Clean
Its no secret the healthier you eat the better you feel. I think its easiest to write down what you eat so you can stay accountable. Some people like to write down how they felt as well. This can also help you see patterns in your eating choices and maybe pin point why you are or aren't losing weight. Abs aren't made in the gym they are made in the kitchen. 70% is diet 30% is exercise. Some of my close work friends swear by weight watchers but for me, I just like to monitor my intake because I don't like to count. Whatever works for you, is what you should do.

Wherever you go, there you are.

Here we are, mid February and I have yet to jump back into running. I signed up for both a 1/2 marathon and a 10 miler this spring. With only 2 months to train, time is up and the pavement is calling my name. In an effort to rekindle my old love affair with running, I've decided to compile a list of celeb runners. Perhaps it will offer some inspiration. At this point,  some tequila and a base tan are looking more promising then running 13.1 miles. But as always, I am up for the challenge. After a marathon, how bad could this be? 
 Here we go...

Audrina from The Hills rocking a running skirt. Not a fan of the skirt but love the show.

Anna Paquin working it. Love her

Juliana Ransic running the chicago half.

Fergie with her fanny pack water bottle. 

Gordon Ramsey. Really? This one was a shock.

Jake from the Bachelor

Jessica Simpson before baby.

Katie Holmes marathoner

Miley bird in something unsuited for running.

Mario Lopez

My first true love Ryan Reynolds <3

Reese

Terri Hatcher tri 

Gym Do's and Dont's

Over the past 10 years or so, I've had more then my fair share of gyms. Some closed, I moved and I had to relocate my place of fitness. During my time, I've seen a few things that bother me, and a few more I hope to never see again. So, I got to thinking, and I decided to compile a list of gym do's and dont's. Here it is. 


DO wear gym appropriate attire. This includes shorts, tanks, sneakers, or sweatsuits. 
DONT wear jeans, a corset, work boots or spandex if you are a man. 


I've seen more fake boobs then I would like to, and feared they would take out an eye if they escaped the tight sports bra they were shoved in.


DO use your ipod, phone, or magazine during cardio workouts.
DONT talk loudly on your phone so everyone around you hears your conversation.


Nobody should know the details of your life, or be subject to listening. CALL THEM BACK.


DO Weigh yourself on a regular basis to ensure weight loss is actually occurring.
DON'T weigh yourself between each exercise you do. You look like an idiot. Unless you are a 30 year old wrestler, there is no excuse for that.


No words for this one. In 5 minutes following your squats, I am pretty sure you will be the same weight you were prior to this attempt to get fit. RELAX. 


DO work in with other people while using weight lifting machines
DON'T sit on benches while the gym is busy or hold conversations while people are waiting.


Its kind to work in with others, its rude to monopolize machines and talk to people excessively while others are waiting.


DO eat a pre work out snack
DON'T eat while working out, its gross.


I am guilty of this, but realize how rude and gross it was. I ate an apple while doing the elliptical and got stares from many people. I realize it was gross and mildly rude, but multitasking is a win, and at the time it seemed like the right thing to do. I was hungry. I wont apologize for that.


DO try to remain modest in the locker room
DON'T parade around naked


Not everyone is comfortable with full frontal nudity or lady parts out without warning. I am one of them. One minute you are lacing up your shoes and then bam! you turn around and a full moon is arising! be careful in there! 

Where does all the lonely fat go?

I love to complain. Not just because its easy, but because I am generally really good at it. At the gym, ( most days) I do what I need to without too much whining. Although, sometimes my crabby attitude gets the best of me. Recently, I ve been reaching maximum annoyance while "Feeling the burn". If you work out hard enough or have ever participated in middle school sports in spring you know the burn well. Its the feeling you get that hurts so good. You want to scream, but usually it just manifests itself as weird faces and grunting. This morning, I took a 5 am boot class and was feeling the burn as they say. It hurt, like it always does but while I was in pain and counting the seconds until the next move, I got to thinking... Where does all the fat go? Feeling the burn means you are working hard. Working hard and feeling the burn means weight loss. People lose weight all the time, but where does all that fat end up? it doesnt just disappear, or does it? I had to do some research for this one. I looked up and read a few articles and it seems as though its fairly straightforward. Here is what I learned.

My homegirl Katherine from the Mayo Clinic breaks weight loss down for us.

Question

Body fat: What happens to lost fat?

When you lose weight, where does the lost body fat go?

Answer

from Katherine Zeratsky, R.D., L.D.

Body fat breaks down during a series of complex metabolic processes.

When you burn more calories than you consume, your body uses fat (triglycerides) for energy. This causes your fat cells to shrink. In turn, triglycerides are broken down into two different substances — glycerol and fatty acids — which are absorbed into your liver, kidneys and muscle tissue. From there, the glycerol and fatty acids are further broken down by chemical processes that ultimately produce energy for your body.

These activities generate heat, which helps maintain your body temperature. The resulting waste products — water and carbon dioxide — are excreted in urine and sweat or exhaled from your lungs.

Did you know?


√ It would take you 5 hours of yoga to burn off one whopper ( without cheese!)


√ It would take 9 miles of running to burn off one Cinnabon


√ to cut a pound of fat, you need to cut 3,500 calories from your caloric intake.


Next time I feel compelled to eat at 5 Guys, or make a huge sundae after a crappy day at work, I will think twice. But then again, whats the point of eating if you cant enjoy eating what you love? :) 

Runners World Specials

Its safe to say that this winter has been a total bust. As a teacher, I long for waking up to see on the news that 2 inches of snow has cancelled school for the day. This year, there was none of that. With February here, its clear that this winter isn't happening. With that being said, lets bring on Spring and more importantly Summer! With the winter doldrums in full swing, I look forward to my monthly issue of Runner's World for some entertainment. Its always packed with good tips, reads and secrets of the elite runners that boast its pages. 


This month, or rather March's issue is rather fulfilling. I love reading about runners who make a difference and one of my favorite men is featured in this issue: Fauja Singh. You may remember him from an earlier post I did on my blog. Fauja Singh blog post from the past  If not, here's a light refresher. Fauja is a 100 year old man from India who has been given the title of world's oldest marathoner! He's adorable, competitive and from India, so clearly hes a top pick in my book. 

Also in this issue, is a topic that many readers can relate to, weight and nutrition. I am personally always on the look out for new recipes and tips for snacks to increase performance so naturally, this peaked my interest. Without boring you with too many details, I will highlight some of the more interesting aspects of the article. In my opinion many runners struggle to eat the right balance of food. If you eat too much, you feel to heavy to run, if you eat too little you feel to weak. You get the idea. I've always thought that if I lost a few pounds, I would be in turn lighter and thus faster. Turns out, I was right to an extent. If you are overweight, it adds more pressure to joints which can lead to injury. If you are slightly over weight, you might not be running at max performance, because those extra cookies from the holidays, do in fact, slow you down. The same is said for those who are underweight. If you don't weigh enough, you aren't running at peak performance because your bones are undernourished and your stamina cant reach its full potential. Your body breaks down muscle for fuel and leaves you feeling weak and feeling less than par. 


Continuing on the article delves into what it calls the Danger Zone of food. Some interesting and important revelations were stated. 1. energy bars don't count as a meal, you need real nutrition from real food. 2. You should never avoid carbs, fat, meat, protein or anything! The key to a balanced and nutritious diet is to eat and drink in balance. If not, you compromise your organs and immune system. This can also make you more prone to injury. 3. Timing your meals isn't a good thing. You shouldn't restrict yourself. If you are hungry you need to eat. 4. Don't go AWOL when you get invited to a dinner. If you are trying to constantly control your menu and giving up social situations to do so, you may have an unhealthy relationship with food. 


If you are bored this winter like me, or maybe you want to start hitting the gym or training for a 5k get out there and buy Runners World, this issue is worth your time :)