Vacation time

I know we all need a break from everything once in a while. When we go on vacation we often view this as a time to take a break on our exercise as well. Don't view it as a regimen though, or a chore. It should be a part of you--a part of what you want to do after a while.

I'm not asking you to continue with your stringent routine, but I am asking that you still get something in while you are away.

We just got back from a weekend in Orlando and I was able to maintain my weight while eating all hours of the day and night. I also ate volcano chocolate cake and ice cream (bad idea since I'm lactose intolerant, *ugh*) but it was goooood! I had turkey legs and churros, great asian cuisine and Giordano's deep dish pizza.

I love to eat and I use my vacation time as a time to catch up on the best the area has to offer. What I did maintain, though, were two staples in my exercise and diet life. I did not drink any of my calories. I drank water morning, noon and night and so escaped the trickery of pop, juice, and other calorie infested beverages. I used every last calorie to eat. And it was goooood! I think I said that already.

I also woke up (not early mind you--I was on vacation) and ran around the neighborhood. I never measured the distance but I put in about 20 minutes of running each round. Couple that with the day of walking through the parks and I was able to keep it all together.

What I have been trying to build you all up to is making movement a part of your every day. Since starting this venture with you all, it doesn't even feel right on days I "bum it." So look at moving as an essential, something that happens every day even when those days fall on vacation days. I mean even on vacation you have to breathe, right? Might as well breathe a little harder and a little faster.

Happy spring breaks and remember everything in moderation.

Let off some steam

O.k. so how many of us find ourselves angry sometimes? Not mad enough to really let go, but just fed up enough that you wanted, no, needed to let off a little bit of steam?

Know what? A little mean is good enough to power you through a nice brisk walk, a short run or a few sets on the weight bench. Your heartbeat is already racing so before you reach your boiling point, cut the offender some slack and head for the hills or drop and give me 20. Your heart will start to speed up but your mind will begin to calm down. This works much the same as counting to ten real slow but this time it's ten minutes.
As I rounded the corner tonight with my blonde braids loose and blowing behind me, a family of deer fled the scene. I probably looked more like a fierce lion on the attack than a harmless surburban dweller running laps. I found out tonight as I circled my dark block alone that I was only mad enough for four rounds. After that I was content. So this was a four-round anger management session. A bonus was that my cool-down jog shed a few slices of pepperoni pizza I had for dinner.

So, the next time you find yourself in a funk or just needing to take the edge off, don't resort to words or irrational behavior. Use your lungs instead to breathe in and out some night air and your energy to burn a few calories leaking over the edge of your plate.

Lunges, the real butt buster

We've talked a lot about running and cardio for our legs and bottom. We've even added in some squats. The next move I'd like for you to start incorporating is the lunge.

Lunges are great, but you have to make sure you're doing them correctly to maximize the results. With lunges (as with any exercise, but especially with lunges) you need to warm-up the muscles.

I hate that I negated emphasizing the warm-up phase before we began. I took it for granted, but warming-up is essential before you continue because the lunge will tax your legs and bottom especially if you haven't been doing them. For a quick warm-up, run in place or jog for about 2-5 minutes. Then stretch your arms and legs thoroughly. I'll give you a more extensive routine next week when we hit the track.

The Correct Way to Lunge

1. Start the lunge standing tall with your feet together.
2. Lift your right knee until your thigh is parallel to the floor (a high knee).
3. Step out with the right leg and down keeping your right knee bent.
4. Get close to the ground with your left knee but be very careful not to bang it or touch it to the ground. In this position your back should be straight with your chest lifted. Make sure you are not bending your torso over your knee.
5. Push off the ground with your left foot using the ball of the foot (area right under the toes) with as much force as you can. Make the movement a quick one.
6. Pull the left knee into the parallel position. At the point you should be back standing tall.
7. Repeat the above steps.

Complete a full set of 12-20 reps and 2-3 sets depending on your current exercise level. It is also important to cool down after these as well. Stretch the muscles in your legs when you have finished the workout.

For a more advanced exercise put dumbbells in each hand while lunging. Start with 2-5 pounds for beginners.

Break up that workout

Can't find a full 30-60 minute interval everyday to workout? Break up your workouts, then. Doing shorter workouts throughout the day will still add up to some serious calorie burn.

I usually wake up and after getting the kids started on brushing their teeth and breakfast, I grab a couple stairs or run my block a couple times. While we wait for the bus, I run back and forth on the sidewalk and get another 10 minutes in (there's a slight hill which is a bonus).

If I don't feel like running, I do side-step squats or high-knee jumping jacks in place. It's o.k., just wave to the cars as they pass by staring at you. After seeing you do this a couple weeks in a row you'll become a fixture and may even inspire them to get moving.

At about 11 am, I sprawl out for some crunches and push-ups. If a good song comes on while I'm working I take a 3-5 minute dance break! Love it!

If you work an 8-hour day, most times you get several breaks throughout the day. Use these times to get in some moving.

For your morning break, take a brisk walk outside or around the office if it's cold. Walk the stairs for 10-15 minutes for a good burn in the middle of the day. For your afternoon break, skip the coffee and grab a water bottle for another round of walking.

When you get home, defrost your dinner and do some microwave squats while you wait.

After dinner, go for a walk with your hubby or your kids.

The idea is to find a way to fit it into your routine. It is often times very challenging to carve out an half-hour or full hour of your day to devote to working out. On the days you can't, remember the 10 minutes here and there add up by the end of the day.

If you are doing 5-10 minutes, make it as intense as you can physically handle. The more intense the more calorie burn and muscle building you do. Each time you raise your heart rate, you continue burning calories even after you have stopped. If you can push it hard for a good 5-10 minutes you gain the advantage of burning calories for another couple minutes while you're resting.