Little Miss Fitness....

fit

2.1.09
The Beauty lies in the Beast
I think the reason why so many people quit
their exercise routines are they get too complacent.
They settle into some ho-hum routine, doing the
same amount of repetitions with weights, the same
route when they run, they just get bored.  They take
it too easy on themselves.

It is not the easiest thing to run three and a half
miles in the snow and ice. If it were,
everyone would be doing it. The other
day, the snow had smothered the sidewalks and the ice
was there to greet me at each curb.

This was a very slow run. VERY. Within the first five minutes,
I thought to myself, "Julia, you are insane!" NO ONE else
was out there that day. Was I courageous? Or crazy?
Or a little bit of both?

I took a deep breath and began.

I had to learn how to "respect" the ice.
Not fear it too much, but not fear it
too little either. But you know what? I ran with more
pride than I have had in a long time. You know why?
The beauty lied in the gruntwork, the physical challenge,
the fear, the beast of it all.

A gentleman in a truck passed me by and gave me the thumbs
up. He was impressed. I broke into a huge smile, knowing
I had conquered fear, I had tested my limits, and I had
done something I never thought I could do before.

So if your routine is feeling a little TOO routine, I suggest
you spice it up a bit-scare yourself a little every once in a while.
Get the adrenaline really pumping....you won't be sorry you did.

Disclaimer: I was VERY careful on this run, and you should be
too. Exercise at your own risk, and the owner of this website
takes no liability in your acceptance of your own risk.

10.07.08

If it's called a Runner's High, then
why do you look like you're gonna
drop dead??
THE LATE GREAT George Carlin wondered
the same thing. You never see a runner smile.
I believed that same thing all my life. Whenever
I passed by runners in my car, they never
looked happy.

Perhaps I am unique. I wave at cars,
I might be dying but at the same time I actually
love the challenge.

Too many people begrudgingly marry
themselves to a Stairmaster, chain themselves to
the treadmill, or reluctantly run just because they
feel they "have to."

Excerise is beneficial, it's wonderful, it's so much more
mental than physical, it beats depression,
it's a beautiful thing. But if you're not enjoying yourself,
then what's the point? Do you really like
doing what you're doing?

Surely, whenever anyone wakes up in the morning
before they hit the cardio, those first few moments
are so super crucial.
Your little voice inside your head whispers:
"Just five more precious minutes of sleep!"
or "It's too cold outside to run! Work out later in the day!"
And before you know it any chance of working out that day
is lost and gone for good and by 8pm you're hitting
Starbucks and eyeballing lemon pound cake and
apple fritters.

The key to any successful weight loss and more
importantly...the key to peace of mind & sticking
with something..is to find an activity you actually like.
That's not to say you try it once, and discard it. Try it
a few times. If you still hate it, move on to something
else. Sometimes activities can grow on you.

Crosstraining is so key. If you do the same routine
all the time you will get so bored, and your body
will too. Our bodies are super smart because they
have what's called "muscle memory." So if you're
lifting weights, change the routine every so often.
Pop in a different VCR tape or DVD. Throw in a swim
along with a walk. Spice it up.

As for me..
I wasn't born a "natural" runner. I have to start out very
slowly. But I can assure you, everytime I run and
you pass by, you will know I love
what I do...because despite what the late great GC
said, this young lady loves to run...she knows it
and she shows it. Don't be afraid to crack a smile when
you run. People have become so afraid to express
themselves in our culture it's disturbing. Show your
joy, and enjoy what you're doing.


8.08

Believe the Hype-I'm glad I did
Never thought I'd fall in love with a mattress, but I am.
The new Tempur+pedic bed is AMAZING. After only a few nights
on the cloud, the pain I felt in my left hip (Illiotibial Band Friction Syndrome)
and my the pain in my formerly impinged shoulder has
completely disappeared. Even if I get five hours of sleep
it feels like I got even more. I used to put a pillow under my knees
because that's what "they" said helps, but every morning the pain would
be there when I woke up.

I still have lower back pain, but that's not something that will go away
so easily considering I started playing classical guitar, which of course
strains the back, but I have every bit of faith this mattress will cure that too.

I kept hearing about how great this mattress is from so
many people and thinking, wow, it's so expensive it
can't possibly be worth the hype, but it is.

Of course I'm no doctor, and individual results will vary,
but you need to try one of these!  They are heavy as rocks, so please don't
attempt to move one yourself, but SOOOOOO worth it.

Tempur+pedic, if you were a guy, I'd kiss ya!!


6.08
Find your own Dan
Dan was awesome. A neighbor who when I was 12 years old,
convinced me I could go biking on some pretty scary public roads
safely. He was an older man who never hurt me, was
always there for me and became a father figure. It was important
for me to find a man I could trust and look up to. Dan was the first
one who really inspired me in fitness.  I remember one of his
roommates saying "What you love to do in the sandbox you end
up loving to do as a career." Dan was SO cool, we connected
on so many levels.  Biking together gave me so much confidence.
I learned how to bike responsibly so I wouldn't get killed. I felt the freedom
of having the wind caress my face for the first time. You could say,
Dan was my Boys and Girls Club I went to to stay out of trouble.
I confided in him about how blue I got, and he told me about his own struggles.
Unfortunately, we lost touch. He's somewhere in Kalamazoo. I hope everyone
can find a "Dan" in their life who inspires them to feel better
about themselves and their bodies.  Who's your 'Dan'?


04.08

Wear a Helmet Please!
Bicycling out on the open road is an amazing experience.
If you're careful about it, and smart about it, you're bound to do
well. Now that Spring is here, and we are thawing out, finally,
I see many cyclists out on the road making really stupid mistakes.

What's up with dark clothing at night? Are you asking  to be hit?
I got one of those reflective jackets. I look like a complete dork,
but I don't care one whit, because in the end, you can see me a mile away.

What's up with no lights on your bike? I know lights can run $$$$, but
if you're gonna bike a lot at night, you might as well save up for the lights.
Cars are notorious for ganging up on you at night and if they can't see you
you're in for some scary behaviour.

What's up with taking your two kids in those plastic rider thingamagigs
and taking up the entire bike trail? I don't get it. One lane per biker please!

What's up with rude riders? We are all in this together so
why is it so many roadies (cyclists who only bike on pavement)
have bad attitudes? What's up Lance Armstrong wannabe?
It would only take two seconds for you to say "PASSING!" Doesn't take much
time to be kind. Then again in this day and age it seems way too hard to be
nice to people anymore.

What's up with no helmets? I see this way too much. I would not be here
had it not been for a good helmet. I have been run into three different times,
and was told by the EMT on one occasion if I didn't wear a helmet, I would
have had my skull crushed like a pea. If you want to look cool, spend the day
at the mall. If you're biking please be safe and smart. It's better to look like
a moron than to be a dead moron.
What's up with prolonged cell phone conversations while walking/riding on the trail?
Don't you realize you're easy prey for an attack, a robbery, a rape? What is
up with that? And having headphones on while you bike-although the music
might fire you up, you can very easily lose your focus on your surroundings.
I've never had to bike with headphones, and you're talking to a girl who can
go 44 miles without it, and still have fun. Use the time to clear your head,
or think through problems, but please don't use all these dangerous distractions.



01.08
Row, Row Row That Boat....
For weeks and weeks I saved my money up for this
thing, a Life Core Fitness R 100 rowing machine.
I'm so glad I did.

Already my back muscles are singing the Hallelujiah Chorus
and my legs don't know what have hit them.

Sure, I always knew rowing machines are great for
getting fit, they incorporate more muscles in your body
than any elliptical out there, but I didn't know what model
or brand to choose from.

A good resource for info for me was www.rowingmachines.com
and I learned all about rowers...from those that use water..
to those that use air, etc. I was going to get a WaterRower,
but   quickly learned that the water could end up smelling
funky inside the machine and I'd have to change it. No thanks,
I already have two messy but sweet, pet fish, and I change
enough water.

I had enough of the Concept II which I used at the rec center.
It used a bike chain, and at times I was afraid the thing would
just snap. The handlebars were completely straight and made
out of wood and any guitarist will tell you after awhile that
straight bar is not good on your wrists...

But the R100 is fine!! It's smooth, it is pretty compact (it folds
but I don't mind it taking up eight feet of space) and has 15
programs to choose from (I am still on manual because it
is whipping my butt!) The handlebars are ergonomic
(in other words your hands won't feel the fatigue!)

I got a sweet deal, it retails over $1000 but I got mine new
for a little over $800...very much worth the money.

So I am rowin', rowin' rowin' that boat. And that's why you should
too.








06.07
Exercise and Depression
They have finally in all their wisdom and research
concluded that exercise is the cure for depression.

What if you're too depressed to exercise?

I always tell people it's the easiest thing to exercise
when you're happy and everything is coming up Roses
(sorry couldn't resist).

My simple solution: Find an exercise you ENJOY doing
and do it, force yourself to do it, especially when you feel
like crap.

Once a trainer told me, "Get on that elliptical. If you still
feel lousy after 10 minutes you can quit."  I always feel better
after 10 minutes and don't want to quit.

I think he had a point.

Don't quit.
Medication works for some, for me, it wasn't working. I'm not
gonna pull a Tom Cruise and tell you not to be medicated if
you need it. But for me, exercise has been my drug of choice,
and it does wonders.







December 2006

Update:
at press time I have gone from 168 pounds last January to
129 pounds today! (December 8)
39 POUNDS AND COUNTING.

MY Tips on how to lose weight...

YOU HEAR all those annoying weight loss commercials
for fitness products, support groups, where the person
(usually female) says "If I can do it, so can YOU!"
I would rather tell you, if you really want to lose that weight,
if I can do it, you might be able to do it too, but YOU have
got to put YOU into it, 110%.

Many people like to keep their weight loss secrets just that.
Secret. I think that's lame. Here it is. I am laying it out COMPLETELY
so please feel free to copy this, send to your friends. Why? Because
I had a personal trainer tell me to my face I could not lose this weight
on my own, I would need to do what he said. Pay him to do so.

BAH HUMBUG.

I am not a doctor but I want to help you FOR FREE. Because I've been
serious about this, and seriously broke too!
 Without further adieu, here are the things that worked for me. What
worked for me might NOT work for you, but hopefully you can glean
some kind of good information from what I am about to say....so
dig in!   Oh, by the way...that trainer? I emailed him about my success.
HE NEVER WROTE BACK.


Top Tips that Helped me lose the weight

Tip # 1:   My eyes were on the BEHAVIOR not on the SCALE!

 Surely I still checked my weight once  a month or so...but in the past
I would check my weight every day and get very down. Your body weight/fat
changes constantly throughout the day, so if you're always checking out that
scale, you're bound to get down!

Tip #2: The problem was not Food. It was how I viewed food!  Food is for
FUEL and is NOT your friend. But I turned to it like a best buddy whenever
my S/O decided to dump me, whenever I had family problems, whenever
a gig went bad. I binged---I fell asleep or tried working it off in a sweat--
then I starved myself, ashamed.....then the cycle started again. It was a lonely
place to be. The food was AWESOME going down like beer is to an alcoholic
or speed is to a drug addict. It was my drug of choice. I binged in secret.

Tip #3: Just how did I kick the bingeing habit?
I began educating myself-due to lack of money to afford that trainer. I learned
that I had an EATING DISORDER although people do not take it as seriously as
anorexia or bulemia. It still is a disorder..and just as serious in its own way.
December 31, 2005, I had my final fling with food. I stuffed my face.
January 1st, 2006 I literally woke up early and got outside and jogged three miles!
NO ONE was out on the street. It was the most peaceful experience.
I told myself I will NOT ABUSE MY BODY AGAIN!  Prevention Magazine has
articles about emotional eating, OPRAH admits to being one too, WE
has an excellent show "The Secret Lives of Women: Eating Disorders".
Catch that show---it was a catalyst for me bigtime!

Tip #4: Focus on not bingeing anymore, not on how many pounds lost.

Tip #5: Make sure I take daily vitamins and keep my depression in check.
My daily cocktail of Vitamin B, Esther C, and SAM-E has completely changed
everything to the point of my kicking my seasonal depression to the curb!
Some people just need meds, but I've been that route and it personally SUCKED!

Tip #6: The Right Supplement Doesn't Hurt-just don't expect Miracles
TRIM-SPA, non ephederine, (I don't do that stuff) has been my supplement of choice.
But I take it responsibly! And I never looked at it as a "Dream Pill" (even as THEY
market it). It personally has left me with no jitters, has helped my energy and
has curbed my hunger remarkably well. BUT IT IS VITAL that I EAT RIGHT,
and ENOUGH for it to work!!

Tip #6: Eating 5-6 small meals a day
I am literally living off of AMY's ORGANIC, TABACTCHNICK SOUPS, QUAKER
OATMEAL (WEIGHT LOSS and NOT the normal high sugar stuff)., YVES VEGGIE
SLICES, EGG WHITES, VEGGIE DOGS, VEGGIE BITES, FROZEN VEGGIES and
Salads.

Tip #7: Focus on the fiber
Recent studies do show that fiber really helps take that weight off. I really believe
in my Quaker Oatmeal six mornings a week. I eat a crap load of pancakes on Sunday
though!

Tip #8: Dairy is Very.....Awesome
I eat things like BREAKSTONES COTTAGE DOUBLES because they can last in the car
if it's not too hot for an hour or so, they are very easy to eat and you don't have to dump
all the sugary fruit topping on there if you don't want. The protein in cottage cheese
breaks down slower in your body leaving you less hungry longer. The protein is high as
well.

Tip #9:  Carbs are not the Devil
There's a big difference in the kind of carb you get from insulin spiking chocolate cake
to the slow roasting carb you experience in broccolli. Sure, it's yummier eating that cake,
but it's better for you to be loading up on those veggies and whole grains.

Tip #10: Whole Grains Rock!

Tip # 11: Write down what you eat, when you do and WHY you do & keep a fitness journal
I buy one at Liesure Fitness for $16 and I'm all set! I track what I eat on a daily basis.
No matter how big or little the "cheat" I write down if I had a bite of a candy bar. It keeps
me honest and motivated. At the end of each week I look back and see just how many
days I worked those abs, how many minutes I sweat, and pat myself on the back.

Tip #12: I don't do all my cardio at once
I used to do cardio for hours a day, with no break. Now, I get out of bed and onto my elliptical
(right next to it) and then at least give myself 6-7 hours before I do some more cardio. Sure
I will do toning exercises and weight lifting in between but I limit the amount of cardio I
do all at once.

Tip #13: I try to do weight training or toning my legs with weights right after cardio
They say that lifting weights PLUS cardio burns 3 times the fat if you just exercise.
I believe it!

Tip #14: Instead of picking up that candy bar, I pick up the phone.
I call a friend when upset. I NEVER turn to food anymore. If I crave candy, I give myself
a little mini version of what I used to eat.

Tip #15: I came out of the closet about my eating problem.
I learned more people admit having the same problem, if you bring it up first.
I can't tell you how many other young women out there say "Yeah! I totally know what
you're talking about!" There's shame in the silence. Talk to a good therapist, life coach,
clergy person or plain old friend.

Tip #16: LOVE your body where it is NOW.
Even at 168 pounds I still saw my beauty. Remind yourself you are NOT what you weigh.
Just because you're overweight does NOT mean you're an ugly person at all!!!

Tip #17: High priced gyms....fogettaboutem!!!
I achieved this weight loss with videotapes, an elliptical machine in my room, running
on the grass, biking outdoors, and eating right. I had NO trainer, NO fancy @ss gym, I purchased
a variety of free weights, I got a weight bench for free, and a mat and THAT's IT!
For a while I attended a Rec Center but even then I did most of my training ON MY OWN.

Tip #18: How Bad Do you Want it?
YOU need to be your OWN trainer, your OWN cheerleader. I didn't really have a "built in
support system".

Tip #19: Get the People you live with to hide their Cheat Food
LOOKING at it is the first step to DEVOURING it. I took my Halloween candy and placed
it in the freezer IMMEDIATELY, in a baggie with a paper towel so I couldn't see any of it.
I will eat a piece here or there, but having a huge cake out in the open or chips right
next to the TV helps NO ONE. If they care about you, they will hide their stash!

Tip #20: Prepare to be Teased!
People will look at your new lifestyle as if you're a freak. Maybe you are. Or maybe they are.

Tip #21: Do that Cardio FIRST THING IN THE MORNING and wake up earlier!

Tip #22: STRETCH!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Tip #23: Do NOT ever get so discouraged that you slip and start bingeing again.

Tip #24: Purchase a mirror and get to know your body-not only does it help with
correcting your form while you exercise (VERY important) it gets you to ACCEPT
your body. Women especially HATE seeing themselves naked. This is the body
God gave you. You're merely improving on perfection. LOVE your body and LOVE
YOURSELF.

Tip#25: VARIETY is the Spice of Life
Don't always do the same videotape on the same day, or jog the same old route all the
time. Your body is super smart and knows when it's doing the same 'ol same ol!!! It
will adjust and you are stuck in a plateau.

Tip #26: Don't Lose it if you Cheat! I used to hate myself for hours after eating some
hardcore candy....and then I'd eat more and more out of self hatred. STOP! Today is
a new day....start fresh and if you find yourself eating the wrong thing, cut yourself
a little slack

Tip #27  But not too much slack!!
Cut yourself some slack but don't let it slide too long! If you find yourself falling back
into those old familiar patterns of eating bad stuff and slouching on that couch, stop.





May 17, 2006

Row, Row, Row Your Boat:
Why rocking THIS boat does wonders

If rowing machines could speak they would
complain about being so lonely, and under-loved.
I would bet in any big gym chain at this very moment there is
a rowing machine collecting dust. Occasionally, someone
plops down on one and uses the Worst Form of the Century.
It's a darn-tootin' shame more people don't use the thing.

I read recently that rowing for 20 minutes does more quality
calorie burn than recumbent bikes, and even those Elliptical
suckers and treadmills. It makes sense: even on ellipticals
that have moveable arms, you're still not using your entire
body to pull and push yourself.  I wouldn't just ignore ellipticals
but my whole point of writing this article is to tell you not to
ignore the rowing machine!

The rowing machine is AWESOME. It kicks my butt every time.
Important form is of the essence: You want to sit tall at the beginning
of the movement. You want to reach, not collapse, forward. You want
to remember to breathe. Really use your core strength, try to
get those abs involved too.  I would recommend for you to ALWAYS
stretch your arms/legs thoroughly before and after using the machine.
I see WAY TOO MANY PEOPLE IN GYMS STRETCHING FOR 5 SECONDS
or LESS and that is NOT a stretch. Proper stretching is held for 20 seconds!

Also, don't try to compete with someone else on a nearby rowing machine.
A) You could get injured and B) it's not a competition, it's all about YOUR
body and what YOU can handle.

The rowing machine uses more muscles at once than any other machine
I have encountered. Even on a bike, you're not really using your arms.
Even while jogging, you're not really using your arms either. Swimming
is an exception, and a great one at that, but you need to vary your cardio
so your body doesn't get bored.

One of my pet peeves is I rarely see other girls on these things.
More females should go for it.

I enjoy whipping off my shirt while rowing. So it's just me in a sports bra and pants.
Not because I'm some slut, but because I love watching my back muscles work!
I definitely see an improvement from the backside, and now that Summer is coming
and I want to do some modelling shoots at the beach, my back better look good!

Newcomers: I warn you, this ain't easy. If you want easy, hit a recumbent
bike (Lazy Man's Cardio). If you row right, you'll be sopping by the end of 20
minutes. The monitor will probably tell you you burned less than you would
on a Precor or Life Fitness, but you will feel as though you worked 10 times
harder for every calorie to burn off.

AND you will know you didn't cheat yourself out of one of the best workouts
you could ever have in a gym.


If you Feel you're on the Fringe....Don't Binge!!!!  Tips for You...if you Binge on Food..

1. Don't be ashamed to admit it. Many people eat in secret out of shame.  One of the things
     that has helped me is.....telling a friend who won't judge but encourages you. When my
     binges were at their worst, I would call my friend and tell him exactly what I ate.
     For some reason he would say "That's not so bad darlin'" and "you're hot, even at
     your current weight."  For some reason, hearing that helped me not hate myself so much.
     Many alcoholics will drink in secret. It's no different for us food bingers..except we won't
     get pulled over for it!

2. Get educated. For example, We Network just did a story on "The Secret Lives
    of Women, Eating Disorders." Some of those peoples' comments hit home fast!

3. Don't tell yourself tomorrow you'll start eating right. Start today, as if it was your last chance.

4. Take a hard look at when you eat and how much. I found I was starving myself and
    bingeing to make up for it later. Many people will tell you the answer is eating 4-6 small meals.

5. Food Addicts Anonymous told me to avoid carbs---but as an amateur athlete who
    works out for hours each day, I can tell you carbs are needed, essential...

6. Give yourself one day a week to enjoy those foods you used to binge on.
     But eat clean 6 out of 7 days.

7. When something stresses you out, when something hurts or disturbs you, think before you act.
     Call a friend. Cry it out, get it out, but don't pull it out of a box and eat it.
 
8. People in A.A. might be on to something...One Day at a Time thinking beats
     "I'll never binge on food AGAIN as long as I live" thinking, which is crazy!!!

9. Choose not to abuse. You're not powerless over food, you just choose to be powerless...

10. Think of food in a whole new way--it has its place, it's fuel, it's the gas for your engine
       God designed. You can't trade your body in for a new one....But food is NOT your friend,
      your support, your comfort. You have friends for that.

11. Try to go organic, try to eat fresh stuff, do more veggies (they are very filling!!)

12. Make sure you're doing the vitamin thing---it's vital to your health.

13. Vary your exercise, shoot for 5 days a week you are working out first thing.

14. Do NOT use these tips in place of a doctor's care...If you find your problem is way out
      control please seek the help of a caring professional immediately.

*If you do binge, please write me, you can remain anonymous, just know I am
there for you because I have been there too!!**

Illiotibial Band Friction Syndrome: In a word it SUCKS!!!

My P.A. diagnosed me as having Illiotibial Band Friction Syndrome.
The IT band extends from your glute and becomes the Tensor Fascia Latte.
I read up on my condition. It turns out this happens to athletes (And I am
considered an amateur athlete).  The IT band is just like a rubber band. In certain people
the problem arises when the IT band starts rubbing up against the lateral condyle of the femur
(your upper leg). He's not sure what caused this. I have flat feet, which causes some problems.
When I have run, or even just walked, my feet tend to supinate (spread apart, shaping like a "V").
Also my special orthotic inserts don't work well anymore and need to be replaced.
The good news about the MRI is I learned I have no tears, no cysts.
The bad news is there are certain parts of my IT band that are thicker than others,
and there is fluid in my knee. Update: I have been in therapy for several weeks and
although the pain is reduced it's still there--on some days it's still quite painful. My PT
wants to make sure my quadricep grows a little more-he wants it to be stronger.
This week I'll find out from my P.A. what the next step is.
If you can get a good physical therapist for any pre-existing condition I say go for it.
I am now running with a knee brace, and when I play baseball I never do without it!

Now on to my rantings and ravings about fitness topics.

Cure Depression the Natural Way
If you suffer from Seasonal Affective Disorder (SAD),
clinical depression, or sometimes depression, please read on.
Current studies now conclude that exercise is just as effective
as all those pills that are popping on the market.
My response to these findings? No duh!!! I've known this for
a long time. And they're just getting around to it?

SAM-E, which naturally occurs in the body, comes in a supplement
for those people suffering from depression who don't get enough
levels of SAM-E already. Nature-Made makes SAM-E, which was
discovered by Italians at first who found that it helped their joints.
SAM-E is awesome. Take two in the morning before eating and you
will see a difference in about two weeks or less.

Vitamin B Stress Complex, by Nature Made
This packs a powerful punch as far as B Vitamins go.

They are also saying that Vitamin D plays a vital role in fighting
depression.

Eating foods rich in Vitamin D and B also are of a great help.
Trying to schedule a walk or run in the sun has been proven
very effective.

Recently, a study that pitted Paxil versus Saint John's Wort,
a natural supplement, concluded that St. John was just as good,
if not better than the over the counter medication!

I'm sure the drug companies hate hearing how their natural
counterparts are matching and/or beating them at their own
game. I'd rather run a mile in the sun then take some
over the counter potion that makes me look like a zombie
from some horror show. That is to say some people will
only respond to meds, and my heart goes out to them....
if they only tried a run in the sun!

DISCLAIMER:
This information is not intended to replace that of a doctor
or health care professional. Please talk to your doctor first
before trying any vitamin regimen. Those who suffer
from Bi Polar disorder should choose SAM E very carefully.

Why I love those "Curves" Commercials
CURVES HAS BECOME one of the
most popular gyms across the country.
And why shouldn't they be?
Their no-nonsense, and no-mirrors approach
has got women of all shapes and sizes
smiling from ear to ear. I've never been
to one of their facilities, and I can't say I've
done one of their workouts to report back
to you my findings. But I can say, what really grabs me
are their commercials. A majority of the women
on the commercials are plump to pretty heavy,
and they are all smiling, and they all look
beautiful. The latest commercial featuring
the woman who's tried it all and finds herself
belly-up on a Swiss ball is not only entertaining
but really seems to speak to a lot of ladies out
there. I'm not sure it's the workout for me, considering
I am a fitness nut, and probably would get really bored
with a 30 minute circuit that doesn't involve dumbbells.
Personally I love mirrors because it allows you to make sure
your form isn't sloppy. But regardless of my own tastes in
gyms, I say, more power to Curves. I think their message is very
cool. Whatever size or shape you are, when you are ready,
and only when you're ready, try them out.

And the
Least Annoying Home Video Instructor
Award Goes out to...
Females desiring to become fit at home without a gym
might want to check out these two fabulous girls:
Margaret Richard, someone who was born in 1946,
an advocate for weight bearing activities for women
especially the older ones. Although I'm a young pup,
I still get a real workout from this lady's videos. Recently
someone turned me on to her Sculpture, Lower and Upper
Body Series. I swear that hamstring exercise whips my butt
everytime. Ms. Richard goes slow, controlled, accents
proper form and technique always over repetition. The background
music is cheesy as heck, but you learn to tune that out.
In 51 minutes you will have toned your calves, quads, inner and
outer thighs, glutes, hamstrings and abs. The ab section is a little
weak, IMO, but the rest of the tape is definitely worth pressing
"play" for.
Tamilee Webb. Some know her from her very successful
"Buns/Abs/Thighs of Steel" workouts. She's pretty, sturdy,
no nonsense and not giggly. Unlike the chicks on "The Firm"
series (I bought one tape and regretted it to this day, the lady
was so annoying!) Tamilee speaks to you in a motherly, calm
fashion. I have everything from "Thighs of Steel" to her
"I want those Series".
Please go to these ladies' websites and let them know I sent you.
www.bodyelectrictv.com  (Margaret Richard)
www.tamileewebb.com  (Tamilee Webb)

Most Annoying?
Debbie Siebers "Slim in 6". I bought this series and was
disappointed with the lackage of results. Warning: if you
are in shape, and an amateur athlete already like myself, you will
see little to no change in your legs in 6 weeks! Customer service was crappy,
they never sent out my tape they promised to replace.
She avoids doing anything with the calves, she doesn't know
how to pronounce "behind"  (She says "BeHINE-T!")
and the guy on her tape (Craig) has the most lousy form of any
supporting workout person on a tape I've ever seen. She's long
and lean, but in some shots you can see a little flab on those abs.
I still will pop in "Ramp it Up" every once in a while but I'd rather
do Tae-bo.
 

Quickie gym tips
want to find a gym that really cares?
here's what I have found out:

1. your bubble might burst..
but they're in it for the $ first!
show me a commercial gym that cares about
the individual first and I will show you...
something. if they really cared about your fitness
level, they might knock off that initiation fee.

2. beware of trainers bearing
"God Complex"
beware of trainers who have the "God complex".
many, if not most personal trainers I have encountered
are so wrapped up in their own egos that they will
give you either crappy advice, or put down what you are
doing to get their point across. I am one burned young
lady when it comes to them. Although I had one trainer
who ROCKED (Hi Keith) and miss him dearly.
Be sure when seeking out a trainer that they are
certified. A trainer  who specializes in sports injuries is a big bonus.
But even the best certification isn't gonna help you
if you're still a major jerk with a major ego!

3. you'll feel grave if you're a total gym slave
i loved my gym, but i love the variety of working out
at home, on my own, and in the great outdoors. don't
let anyone at a gym (including trainers) convince you
to just work out on their equipment and just do their classes.
i get just as much pleasure popping my Tamilee Webb
tapes in the vcr as I do going to a kickboxing class
which leads me into:

4. take the plunge and be a sponge
have you always wanted to try a class but were to shy
or self-conscious? don't be! put that fear aside and
dive into that yoga, pilates, kickboxing or step class.
just be careful. if people in the class are doing more
than you, and you are tempted to try to kick a little
higher or use heavier weight just to look cool,
don't. for a young person i have had way too many
injuries from out of pure ego.

5. if they ain't close by, they ain't fly!
if your new prospective "dream gym" you've been searching
for all your life is 50 miles away, or even 20 miles away,
consider finding something close by! think of those
snow days, those you-don't-wanna-go days....
if it's too far to drag your butt-or if you find yourself
in a rut....then don't!

6. don't be pressed to invest
some big commercial gym chains use that tactic over
the phone..."what's your number?" and will call and hound
you to join. don't jump at their first offer. don't be tricked
into one year memberships upfront! you are at their
mercy....it will be hard to get out of that contract 9 out of
10 times. try to do a three month plan-they are more
expensive, but hey, after three months if you become
a hater, you can say "c-ya later!"

Please, make sure you are comfortable in the gym.
This is essential. If you're too intimidated by the
snobby scenery, it's the wrong gym for you.

Hope this helps.
Julia

June '04 article
Fit to Travel
7tips for staying fit on the road

When you're driving for hours and all you see
up ahead are road signs that beckon you to binge on
something sweet..or just plain fattening....
it can get overwhelming. Trust me, I've been there.
The signs look sooo cute. A little colorful sign for Wendy's
and Micky D's and Cinnabon...a greeting to the weary
traveler to come on in and shovel it down.
And the travel plazas are even worse, when you can take
a huge whiff of the fat in the air!

Tempted? I'm sure. Willing to act on it? Resist!

Just getting back after being in Nashville for 10 days, I weighed
myself and hadn't gained one bit. My bodyfat was as low as it
was when I left. You ask how did I do it?

Here are a few tips I could think of to help you.

1. Find out what just what you're Getting Into
    When you look into hotels, find out ahead of time if they
    have their own gym. If not, is there one nearby? Are
    there places to jog?

2. Bring a VCR!
    If they don't have a facility, as mine did not, bring a VCR!
    I'm not kidding. It might seem like a huge thing but it isn't.
    Just make sure when you plug it in to their cable you
    don't accidentally set off their cable theft device (lol) which
    I almost did. I brought a variety of fitness tapes so I would
    not get bored. People think it's a big deal lugging a VCR around
    but set up time only takes a couple of minutes and is so worth it.
    Bring some dumbbells as well. I like to use
    them at rest stops and pump some iron in between exits.
    This might be too extreme for most of ya but for the really
    insane into fitness types I know I'm speaking your language.

3. Make Fitness a Priority
  It is very exhausting and grueling having to drive for long
    periods of time. It ain't easy and can even wipe out
    the Energizer Rabbit.
    But make sure you make time for fitness on the road-a good
    workout can relax and invigorate you.

4. It's okay to have a treat but watch it
  I would say on my trip I had one 'bad' meal every day.
    Haven't touched a dessert in five weeks now-and am not
    really missing it to be honest. I loved having Mexican food,
    but I made sure I drank plenty of water along with which
    leads us to

5. Drink plenty of Water
  Water with a twist of lemon will go a long way in making you
    feel fuller and cleansing your system. I was around a lot of
    people who like to drink alcohol, and believe me I know it can
    be lonely when you're the only one sober, but it's ok!
    It also helps having a boyfriend who doesn't pressure me into
    drinking.

6. Be sure to bring those vitamins
  This is always important-a good multi vitamin plus any supplements
    will help keep you looking and feeling your best.

7. Watch what you eat but enjoy it all
  Find the nearest grocery store that stocks yummy salad bars.
    Make sure to get fat free dressing-the creamier the dressing
    the worst it is for you. Get the fat free viniagrette stuff or the
    olive oil and vinegar or fat free Italian. Never drench your salad
    with dressing-those fat calories stack up fast. Choose your
    ingredients wisely-get the dark greens instead of iceberg,
    limit the amount of cheese you put on, if they have sliced eggs,
    make sure you break them and make egg whites instead.
    Load up on the cottage cheese-it's packed with protein.

    Personally I became a big fan of the Smoothie King. These are
    the people who began the "Smoothie" movement back in 1973.
    They make great meal replacement and protein shakes that
    not only taste yummy-they are really healthy for you.
    If you need an energy boost they can add caffeine to it for you
    as well. I went to the Smoothie King right next to the Starbucks-
    and didn't ever feel deprived of a latte when I had a smoothie!

    If you have to have something sweet go for fresh fruit.

                Don't let the road rule you. Take charge of your trip.
                         You do have the control to say no to fattening
                         and tempting treats.
                        And when you see those tempting road signs,
                        reach for that apple instead.

Ask Little Miss Fitness
(please see a Doctor for medical advice,
these are simply Julia's opinions)

Q: Why do you give so much free advice to people?
     Why don't you become a trainer and charge?
A: Because I'm not sure I want to be an actual trainer.
    And because I've been there, not able to afford a gym
   and I've taken what I learned from the few trainers I've
    learned from. If I can help one person with my knowledge
    then I know I did something right.

Q: How long do you hold a stretch for?
A: 20 seconds-enough time to properly elongate the muscle
    and restore it to its resting length.

Q: How much water do you consume on a typical day?
A: A gallon.

Q: The national tv commercial you're on, does the product
     really work?
A: Yes, but it takes a combination of different things
     for your body to sustain weight loss & tone.

Q: How did you stop bingeing on food and overeating?
A: I basically realized food isn't really a friend and it's
    not an answer to my problems. I try to avoid sugary
    desserts (as of June 14th I haven't had a dessert in
    6 weeks!) I keep a diary and am aware of my feelings
    and try to talk them out with friends, rather than
    shovel it in with a fork. It's not just when we eat it's why!
 

Fat Prejudice
It seems like making fun of the overweight and the obese is
the only thing you're allowed to do anymore. There is no
Affirmative Action for Fat People. Comedians are constantly
making fun of big people. Maury Povich is in love with
interviewing the 400 pound child and it's a freak show.

Society seems to reward people who lose weight. A big
slap on the proverbial back. "Way to go, you're such a better
person". Look at Anna Nicole Smith. People viewed her
as a joke and now, once again slim, she's being envied.

Personally, I've gone through my own private hell, gaining, losing,
gaining, losing. It's amazing how people only validate you when
you're thin. You are the same person you were-
20 pounds heavier or lighter.

I'll admit, if I see a rather large person, my first reaction is "wow,
look at him/her, yuck!" But then I quickly stop myself and say
to myself that I don't know what that person's situation is,
so I can't judge. And I used_to_be there!
And what about the person inside?
If someone calls someone else fat in my presence, I will try to stop
them. It's just plain wrong. It doesn't help anyone to lose weight-
it only makes them lose a sense of themselves.
I've realized it's only my own fear of packing on the pounds.
It's my way of criticizing myself. It's just plain fear-and it's
just plain mean.
 

Don't let Old Man Winter WEIGH you Down
Julia's tips for making Winter Workouts Successful

IT'S HARD to stay motivated in those wee winter months.
With the holidays, and scarfing down those way delicious
fatty foods, people tend to get quite discouraged.
I, for one have not belonged to a gym in over a year now.
It makes you very much aware of being able to keep yourself
motivated.

On days that aren't too cold, I will bike 8 miles or so.
I make sure to dress in layers-you can get really cheap
thermal Henley shirts and long pants that will do the trick.
I also cover my mouth under 50 degrees because that will
mess up my vocal chords, it puts tremendous stress
on them if I don't.

I still run, even when it is cold because personally I warm
up very quickly and the weather isn't a problem.

But if the weather prohibits outdoor activity, I
take out my tapes. (see below)
These are great videos I personally
recommend because I use all of them on a consistent,
regular basis. Find the tapes that are right for you though,
and never buy a whole series of them without liking the
first one you get.

As always, check with your Doc before starting any training
program. None of these tapes have long enough stretches
on them. Make sure you stretch your muscles thoroughly,
at least 20 seconds, holding the stretch for each muscle.
This is vitally important in winter as the temperature is lower
so your muscles need more warm up time. It also prevents
and lessens injury, and take it from me, I know this all too well.
If you're going to take the time to exercise, make the time
to stretch.

Here is my list of my favorite tapes:

Great Cardio: Tae-bo Basic, Tae-bo Ultimate Lower
Body, and Ultimate Butt

*please note, some people will find the background workout
people annoying, as I do. I like Billy Blanks though. I simply
mute the tape completely and pop in a music CD and
concentrate on my movements in a mirror.

always start with Tae-bo Basic and work out slowly.
vary the tapes, don't do the same thing all the time.
Don't move on to the next tape without mastering the moves.
Proper technique is everything.

Great Tone: Tamilee Webb's "I want those" series
These are great workout tapes to tone your butt
and your abs. I love Tamilee's approach because she's
kind of motherly, no nonsense and her voice doesn't squeak.

"Sixpack Abs" with John Basedow

Great Weight: "Awesome Upper Body Workout,"
John Basedow

*you might want to pause this tape a lot, after each set because
they don't really give you enough time to recover between
each of the exercises.

"Sculpture" (Lower and Upper), Margaret Richard
This lady is an example for us all. Older, she's been on the
scene a long time and is a tireless advocate for older women
using weights in their routines to prevent bone diseases.
She's everything I want to be when I get old.

"Limber for Life", Margaret Richard
a great stretching video that uses the patented
"Stretch out Strap"
 

Dr. Phil, Weight loss or
just at a loss?
This has me scratching my head a bit. Dr. Phil McGraw
who has launched a runaway success talk show, simply
titled "Dr. Phil" has helped everyone from troubled
couples to preggo teens to single girls..but now
he's embarked on the ultimate task: to slim down America..

Personally, and this is just my opinion, if overweight
people want to use him as a marker (and physically he
is anything BUT buff), that is their prerogative. But Dr. P
is not very hard-bodied (and even admits it himself).
Does he practice what he preaches? Why hasn't he
flashed his abs?
I don't know him personally, so I can't say if his segue
into the fitness world is motivated out of a genuine desire
to truly help the obese, or to pocket their money.
He's now endorsing fitness products such as shakes,
bars, and other diet media.

I agree with certain things he has to say, but I'm
not so sure about this one. He's taking a few overweight
people and monitoring their success as being poster children
for what Americans can achieve.

My biggest concern is...after all the books have been bought,
all the shakes downed, all the protein-bars bitten...
when the lights go out..
What if it doesn't work? How about the many people who
might NOT succeed on his program?
What if a whole bunch of people DO lose the weight and
gain it back or even double the amount...even after they
receive Dr. Phil's "after care"?
I am very concerned
about this. And he should be, too.
Dr. Phil has his moments, and he has his place,
but I'm not so sure it's being the end-all be-all answer
to each individual who is individually overweight.
And that's my two cents...
 
 

julia's do's and don'ts for outdoor exercise
I've compiled some tips for people who want to or already
exercise outdoors. Although I'm no book expert on the subject,
I've seen enough on the street to know what works and what
doesn't.  You'd be amazed at how many people don't
exercise safely in the great outdoors, and this is an issue
I am passionate about. Without further adieu, here are my two cents:

Pedestrian/Cyclist DO's
1. DO acknowledge drivers that allow you to cross when they
    don't have to! They're taking a couple of seconds out of their
    busy schedule to allow you to cross the street. So DO be nice!

2. DO spend the extra money on light colored clothes,
     bike lights & a bike helmet!
    Too often I see bicyclists & pedestrians almost get hit
    due to not wearing something bright, not lighting their bike
    (in most places it's illegal after dark to bike without lights)
    properly. DO buy a headlight and rear light as well.

3. DO be fully aware of your surroundings. Wearing a walkman
    or any kind of headphones while you jog or bike is dangerous.

4. DO respect wildlife when you're on a trail, and respect people
    as well-share the road.

5. DO let drivers/other cyclists/other pedestrians know what
    your intentions are by hand signals or gestures.

6. DO run with your head "up" or bike with a confident attitude.
    Cops will tell you that this measure can make all the difference,
    considering rapists and other wackos prey on totally
    wimpy acting people.

Motorist DO's

1. DO be patient with a cyclist if they are keeping to their side
    of the road and are going as fast as they can. Honking at them
    can startle them and might throw them off balance.

2. DO drive slowly if you're about to enter the street but there's
    a sidewalk in front of you.

3. DO share the road-you DON'T own it!

Tips on Fab Abs!

Q: How do I get great abs? Do the tapes you use
really work?

A: There are several tips I have learned.
Cardio is key-the more fat you burn, the more
you will lose overall. Take a good hard look at how
often you run, bike, swim, or do anything aerobic.
And lifting a donut to your mouth does not include
aerobic activity, I'm afraid.
Nutrition is vital. When I used to be overweight,
I worked out all the time-I wasn't a typical fat girl
who was lazy-BUT my eating skills sucked!
I'd starve and then binge.
Variety is important-train those abs...first every
other day, or even every three days...and then
5-6 days a week. Doesn't have to take that long.
My routines only last 7-8 minutes. The key is
in the exercises, to vary movements and keep
yourself motivated. I use different tapes,
and they all work in their own ways. I don't stick
to one plan, because I get too bored.

Home Gym vs. Commercial Gym
April 18/2002

**Please keep in mind this is drawing from my
own personal experience-and mine might not
mirror yours! Gyms have their place**

People are always asking me, "what gym do you go to?"
I used to let them know what gym I attended,
because I put a lot of faith in my gym. The gym
to me was like a Mecca. And I trained seriously-
I didn't go to the gym to socialize, I went there
to work out. And work out I did. But in my
few experiences in several big chain outfits
I learned one valuable lesson:
I don't need this to succeed.
Gyms are like any other business-they are out
there for the kill first-to make the money off you.
I fantasized about finding a gym that really
cared about my goals. I never found one, to this
day.

Slowly I began acquiring fitness equipment.
We're not talking thousands invested in a Bowflex,
or Nordic Trak, we're talking about small baby
steps towards a reasonable home gym.
My space consists of first of all:

Freeweights. As of now I have weights ranging
from 3's, 5's, 6's, 8's, 10's,
12's, 12.5's, 15's, and 20 pounds. If you want to build
a home gym, free weights should be your staple.
I also own a very non fancy, no frills, hand-me-
down bench which is well padded and
comfortable. It also can flip into an incline
which is really important, especially on chest
presses. Make sure whatever you buy, even used,
is safe and meets safety standards.

Barbell with changeable weight. I splurged
and spent $40 on a very cheap bar with
adjustable weight plates. I'm glad I did. This
is essential in building back muscles especially.
It is a different level of intensity altogther than
just freeweights alone.

A comfortable mat. A mat is essential to doing
so much. Ab crunches, leg raises, all sorts of
exercises require something comfortable to lie on.
I lucked out and got a super one for $30.

Plenty of Mirrors. I am a firm believer in being
able to see yourself in the mirror. I bought four
different long mirrors that I place in all directions
and it feels like a real gym.
Women especially have a hard time looking
at themselves in the mirror. I recommend trying to work out in the nude,
just one time. For the first time I lunged literally butt
naked, and I liked what I saw. Even my
imperfections I was able to embrace, and
it was quite liberating. So, ladies especially,
buy some mirrors and go at it girls!

Videotapes Galore. This should be another staple
for anyone's home gym. I have a variety of tapes
that I have collected over two years.
I always switch up the tapes for variety-
you never want to get a boring routine, you always
want to change it and surprise your muscles which
can get used to the same training.
Be sure to rewind the tape after you work out so
the next workout will be easier to start.

The Great Outdoors: the best Gym ever
Now that I've been gymless for months, it's safe
to say I don't feel deprived. Think about it-the great
outdoors are FREE-no membership required to
jog a couple of miles or bikeride. I try to jog
a couple of miles 3-4 times a week and bikeride
anywhere from 7 miles to a whopping 45 miles
a day 3-4 times a week. Personally I enjoy
doing cardio once in the morning and at night.
I also enjoy lungeing (at times I hate it)
which only requires your own body weight.
The only drawback is when it gets cold,
but then I just use the tapes for that.

Pushups are great.
Again it doesn't require any equipment, and if
I feel really strong I enjoy doing them on an incline.
Man those are hard. On a good day I do 200 + !

Don't forget those abs...
You don't need fancy gym equipment to build
great abs. I am living proof.

So there you have it...And maybe at some point
I will re-join a gym, but for now I am quite
happy. There are no gawking, perverted
men giving me glances or trying to talk to me
when I'm hard at work training, there are no catty
women who give me the evil eye, there are
no trainers telling me what I'm doing isn't good
enough, there's just me.

Stay Motivated:
On rainy days, I do tapes, I change up how many
miles I bike, where I jog, to keep it interesting.
The one drawback to doing the home gym is
that the only one rooting you on is really you.
But that's ok. You've got me.
Write me with any questions, and I appreciate
the positive comments so far on my articles. :)
 
 

 Please note, these tips/writings
are NOT to replace your own Doc's recommendations,
they are merely Julia's own personal tips on what has
worked for her. Consult your Doc before beginning any
exercise/nutrition program.

  "Julia's $0.02": The Pyramid of Deception
Since '92 you've seen the little sucker. A graphic
shaped like a pyramid. The idea is that the top
represents what we should eat the least of
(sweets and fats) and the closer you get to the bottom
is what supposedly you're in need of eating lots of.
Here are some probs I have with the pyramid, and
what other peeps think as well.
Myth #1: All fats are the same!  WRONG! How lame
is that? There is a huge difference between
canola oil (real bad for you) and flaxseed oil, (great
for you), but does the current Pyramid mention that?
No! There are some
fats that are actually necessary and needed by the body.
Myth #2: A Potato is a vegetable. WRONG! A potato
is a starch...some potatoes are better than others, but
stay away from refined starches like white potatoes
(mashed), etc. Why they decided to include this in the
pyramid along with veggies, I just don't know.
Myth #3: It's totally healthy to eat 6-11 servings of
pasta and breads a day. WRONG! In my opinion, the base
of the pyramid should be PROTEIN and not PASTA!
Pasta (unless it's whole grain), white rice, and white bread
all end up being converted into sugar. Our bodies
translate this into FAT. Stuffing your face with a plate
of spaghetti might be good after a 70 mile bike ride,
but if you're trying to lose weight, lose that pasta.
Myth # 4: It's ok to create a pyramid without mentioning
minor details like water consumption, exercise and
portion sizes. WRONG! In my opinion, somewhere on
this diagram should read, "a gallon of water a day,"
"exercise for at least 60 minutes 5 days a week"
and "only eat the size of your fist."

Will the Government get a clue? I sure hope so. This
Pyramid sucks and is sending people the wrong message.
note: 6.04
It seems you can go online and construct your own pyramid
now based on your own requirements. Sounds pretty long
overdue-but cool.

Til next time,
it's me, Julia....