Bringing the Gym Home

There are days I don't feel like going to the gym and would rather exercise from the comforts of my home. When I do, I choose an interval workout incorporating aerobics and strength training. Here's what I do in my home gym:

Shoulder press, Google images

• 5 minute - warm up on the treadmill
• 15 each - bicep curls and shoulder presses, hold/suck abdominal muscles (abs) in tight. During the shoulder press, keep your knees soft (don't lock them) and keep your elbows at the shoulder level. ARMS 
• 5 minute - walk, jog, or run on the treadmill (increase the incline if you're walking)
• 15 squats: visualize sitting in a chair, keep your weight in your heels so that when you squat, your toes lift a bit, make sure your knees stay behind your toes. Hold abs in tight. LEGS 
• Repeat step 3
• 16 alternating lunges - stand up nice and tall, abs tight, step forward with the left leg and extend the right leg as far back as you can. Lower the right leg just until your knee almost touches the floor. Your left leg should be parallel to the floor. LEGS
• Repeat step 3
• 15 - 25 Push-ups; full or modified on your knees. Hold abs in tight. CHEST
• Repeat step 3
• 15 - Bent over flys; bend over at the waist, flat back, tuck your tail bone in so that your butt is under not up; keep your head down looking diagonal in front of you, lift the arms to the side like you're going to fly like a bird and squeeze your shoulder blades together. Hold abs in tight. BACK
• Repeat step 3
• Planks: 15-60 seconds; in a push-up position, bend elbows and rest on the forearms. Your weight should be on your forearms and the balls of your feet, keep your back flat and hold your abs in tight. Make sure you continue to breath. People unknowingly hold their breath during the plank. ABS
• 5 minute cool down - walk at a lower speed 

Squat, Google images

This is a great workout and I break a sweat. I use a pair of ten pound weights when I do the arm, back, and leg exercises but these can be done without weights. I run on the treadmill between 4.5 and 5MPH. If I'm feeling very strong, I'll run at 6/6.5 MPH but I take it easy because I'm still recovering from the bulging disk situation in my lower back. If I chose to walk, I increase the incline between 4.5 and 10. For safety reasons, the higher the incline, the slower the speed. For instance, if I have the incline at 10, I'll walk between 3 and 3.5MPH. Breath throughout all the exercises.

There are many strength training exercises I can do besides what's listed. For instance, I'll do a front kick then lunge, mountain climbers or alternate leg lifts while in a plank position. My goal is to get a total body workout and have fun. Here's to your health.  

Oatmeal for Heart Health

I like oatmeal and lately I've been eating more of it. Why? So that I can get the benefits of reducing cholesterol. I recently found out that my LDL (LOUSY) is high even though my HDL (HAPPY) is also high. My total cholesterol is slightly high and I want to focus on bringing the numbers down within six months.

According to WebMD, many variables that increase ones cholesterol such as weight gain, diet, genetics, or smoking. As for me, I unscientifically think the increase is due to weight gain. I didn't workout for about three months due to major lower back pain. Weight gain may increase triglycerides as well. 

I eat very little meat but since cholesterol are in foods that come from animals, I'm thinking of becoming a vegetarian. There is no cholesterol in plant foods but foods that come from animals such as egg yolk (guilty), butter, cheese, or meats have cholesterol. 

Seeing the numbers from my yearly physical reminded me to really be careful and be mindful of what I consume. Thankfully, I'm able to workout again and I know I can drop the weight and the lousy cholesterol numbers will drop. I'm back to exercising at least five days a week.

Oatmeal to the rescue! Oatmeal has soluble fibers and healthy carbohydrates and reduces cholesterol. I'm also eating less foods such as cookies. I developed a habit of eating about two/three cookies a week from Panera. There's nothing wrong with their baked goods but too much of everything isn't good for you. Baked goods, packaged items and fried foods have trans fat which isn't good for the body as well. 

No matter how healthy your lifestyle, there's always room to improve. Here's to your health! 

I Spin Around

Pearl Izumi shoes. Photo by Mrs. O

I've been testing out my first pair of cycling shoes and I LIKE them. I've been cycling for over a year wearing my cross trainers and using cycling shoes make a huge difference. Fitness experts say that there's no need to buy a pair of shoes for every exercise but if you're going to do a type of exercise or sport for a long time, I recommend that you do.

Photo by Mrs. O

I bought the Pearl Izumi brand from REI in my neighborhood. There are several brands for men and women but if you were a large shoe size like me, you'll probably have to select a pair in mens. They are also in European sizes. For instance, if you were a women's size 11 like me, you'll be a size 43 in women or 45 in men. I tried on about five pair of shoes before I found a comfortable one.

Photo by Mrs. O

Once I made my selection, the associate mounted a pair of cleats at the sole of the shoes. The cleats clip on the top of the bike pedal. Wearing cycling shoes, I feel that I'm working more efficiently and that my muscles are working harder. I feel many muscles working compared to wearing my cross trainers. I'm still getting use to the feel of riding on air. Here's to your health and discovering new ways to enjoy exercises more and more.

Fuel for the Body

OJ, a better source of electrolytes
photo by Mrs. O

I exercise for two hours three out of the four to five days I workout. When I exercise for more than hour, I think about how I can refuel my body with the right things so that my muscles will recover and my body will get some nutrients back.

The September/October American Fitness magazine had an informative article; Recovering From Hard Exercise. According to the author, Nancy Clark, MS, RD, recovery meals and snacks after long workouts should include a carbohydrate-rich foods such as bread, cereal, or fruits and a little bit of protein such as pasta and meatballs, cereal with milk, or a fruit smoothie (Greek yogurt, banana and berries).In addition to recovery meals, it's important to replenish electrolytes (sodium and potassium) used up during exercise through sweat. Electrolytes are in our bodies and help enhance and balance fluids in the body. Sometimes, getting cramps in the legs could be the result of low sodium or potassium in the body. According to Clark, milk and other foods are better sources of electrolytes than a sports drink. For instance: 

1. An 8oz orange juice has no sodium, 450mg potassium, 2mg protein, and 26mg carbohydrates. 
2. An 8oz chocolate milk has 150mg sodium, 425mg potassium, 8mg protein, and 26mg carbohydrates.
3. An 8oz Powerade has 55mg sodium, 45mg potassium, no protein, and 19mg carbohydrates.
4. An 8oz water doesnt' contain electrolytes, protein or carbs.

My favorite recovery meal is a fruit smoothie made with Greek yogurt, mixed fruit, blueberries, spinach, oatmeal, ground flaxseed, honey, and coconut milk. It's refreshing, filling, and meets the carbohydrate and protein recovery meal balance. I have to do a better job on my fluid intake and drink other things besides water when I workout for two hours. In addition to water to the gym, I'll take orange juice as well. This will help me to not feel weak and sluggish after exercising. Here's to your health and recovering from exercise with the right fuel. 

Fitness Education

I've decided to register for a class so that I can become a certified Spinning Instructor! I've taken many Spin classes and since I got my recertification as a group fitness instructor, I've wanted to get this certification to help enhance my fitness resume.

Spinning or cycling is another great way to get excellent cardiovascular work and you don't have to be a cyclist to participate in a class. It's not difficult to learn and it's for people of all shapes and sizes. Not only is the instructor motivating, but the class participants are as well. The motivation is catching!

In a Spin/cycling class, participants use a stationary bike, ride to the tempo of the music, and various bike tensions. The instructor cues the participants through a warm-up, to do a variety of things such as sprinting, running, or climbing, cool down, and stretch. The instructors also give visual cues such as climbing a hill, ridding on a flat surface, or in sand.

I'm excited and look forward to my certification class so that I can motivate others and help them on their fitness goals. Here's to your health! 

Here's to Your Health in 2013

Google images

Well, it's a new year and resolutions are all the rave. I don't make resolutions but strive to be better at things in my life. 

My goal is to get back to my regular exercise routine because I was sidelined due to lower back and leg problems. I finished physical therapy just before the year ended and on the first day of the year, it felt very good to exercise and run without pain.

I was going to go to a spin class at the gym but it was cancelled. Instead of leaving the house, I decided to workout in my home gym. I ran in five minute intervals and did a variety of strength training exercises with my body weight and 10 pound weights. I did this  routine for 40 minutes. Something like this is considered interval training; alternating burst of intense activity (running) with intervals of lighter activity (squats). 

My physical therapist told me to build up my exercise intensity as long as I don't feel any pain. I'll continue to do the physical therapy exercises as well so that I can continue to get better.

"Cheers to a new year and another chance for us to get it right," Oprah Winfrey. Here's to your health in 2013 and always.

It's Been a Long Time

Mrs. O

I started working full time, being a busy mom and doing physical therapy and I've neglected this page. Today my sister emailed me about something and commented I'd not blogged in a while. Yep, I haven't written anything for a long time but I'll change that ASAP.

It's been a great year emotionally and physically although I was sidelined due to my back issue. I'm still getting stronger because the bulging disk pressing on my nerves did a number on the flexibility in my left hamstring and lower back.

After I saw a neurologist, he prescribed physical therapy to help improve my flexibility, build strength and continue to relieve pressure in my spin. I went to a physical therapy office in my area.

For about six weeks, I went to physical therapy for 1.5 hours two times a week. Some of the  exercises included:

Google images

• Calf and ankle stretches on an incline/slant board
• Alternating hamstring stretches
• Alternating hip flexer stretches
• Alternating hamstring and glutes stretches
• Bridges
• Alternation knees to my chest
• Incumbent bike
• Traction table

I held all the static stretches for 15 seconds 10 times each. For the moving exercises, I did each 30 times and rode the bike for 20 minute. I rested on the traction table facing down for 20 minutes.

During my first traction table experience, my lower back hurt me and the therapist gave me the option to lay on my back. I didn't have pain. After about four weeks, I asked to lay on my tummy again and I'm glad I did because I no longer felt pain. Hmmm, that means physical therapy was working. 

In addition to doing the exercises, I interacted with the patients and the staff. They had the TV on the Game Show Network and I got to watch Minute to Win It and Family Feud. This was my first physical therapy experience and I'm glad I got a chance to go. I'm currently on a 30-day hold. This means I no longer have to go to physical therapy but should continue the exercises at home. I'm very excited because I've missed working out to my full capacity and I'm excited to get back to the gym. 

Due to the nerve damage, it may take up to a year before I feel like myself before the injury. I'm going to be patient, listen to my body and stop when I feel pain. I want to improve the flexibility in my hamstring and increase my core strength. Here's to your health an mine in the new year.