Yoga for children

Yoga helps even little ones channel energy, emotion.

Decatur, Georgia (CNN) -- Gigi reaches up into her sun salutation. She steps back into her high lunge and kicks her legs straight into plank pose, a push-up she holds without wobbling for 10 seconds before looking up impatiently at her yoga teacher.

It's close to 6 p.m. She's had a long day.

She collapses on her mat, rolls on her back and closes her eyes. And then sends one finger digging up her nose.

What? C'mon, she's only 5.

This is yoga for kids. Once an oddity reserved for only the crunchiest communities, downward dog for the grade-school set is now being taught in studios from Minnetonka, Minnesota, to Moscow, Russia. And educators, including Chicago's Namaste School, which serves mostly poor kids who speak a language other than English, are turning to yoga to connect with a generation that many say has been dismissed as deficit this or hyperactive that.

At Decatur Yoga and Pilates studio, just outside Atlanta, Georgia, Dylan Laakmann, sits quietly next to his mother. The lanky 12-year-old whose fashionably shorn hair hangs in his face, describes himself as a "downer" before he started taking yoga two years ago.

"I wasn't really that happy a kid, I guess, and my grades, they weren't that good," he says, his taut mouth easing as he relaxes in conversation. "I wasn't that joyful."

Dylan goes to an Atlanta school known for its highly serious curriculum that offers German to first graders and lessons in "circle games" and "beeswax modeling." His mother, Hanlie Laakmann, wanted her son to get involved in something and thought his sensitive nature might take to yoga. She's been especially glad about the move lately since she and her husband told Dylan that they are divorcing.

"Like, it's hard, with the divorce," he says, sitting on a yoga mat, replying to a stranger asking him to open up in front of a television camera. He tunes it all out for a moment, crosses his legs and closes his eyes. He begins to breathe deeply and then slowly lifts himself into a headstand. When he comes down, he's ready to answer more questions.

Dylan's stoicism is broken for a moment by a dozen miniature yogis who've been unleashed in the studio. Kids like Gigi, some as young as 3, can take seven-week long sessions with names such as Charlie and the Chakra Factory and the Wizard of Ohm.

Watching a class is like watching puppies. It's adorable. They bark in Downward Dog and hiss on their bellies in Snake pose. They imagine aloud what color their gum would be while repeatedly breathing deeply for "Bubble Gum Breath." They act out "Go To Your Room" by bending over, grabbing their ankles and stomping backward, squatting down and mimicking slamming a door.

Except for a few tears and a brief tug-of-war over a mat, it all seems nothing more than cute until this stunning moment: Many of these first and second-graders remain completely still and quiet, in a meditative pose, for nearly five minutes.

"It's just incredible," Al-Yasha Williams said, shaking her head in disbelief when her 6-year-old daughter Sole Williams-Brewer walks out of class much more dialed back than when she bounded in. "My daughter has a lot of energy and this has channeled it."

Marsha Wenig saw the calming effect yoga breathing gave her young students more 20 years ago when she taught in a California school. "I thought, yoga calms me so why wouldn't kids get the same thing out of it? Yoga works for people willing to open their minds and you don't get anymore open-minded than a child," she said.

"Parents heard about it and wanted to know what I was doing. I just invited them over, shoved the furniture aside and showed them some poses they could do with their kids."

Though radical at that time, teaching yoga to kids still isn't entirely free of controversy. A Baptist minister complained a few years ago that a public school in Aspen was teaching a form of Hinduism.

But the objections are rare and don't appear to be hurting business. Wenig's company YogaKids has sold millions of how-to flashcards, books, DVDs and board games -- think Twister with a Yoga twist -- and hosts training seminars ($849 for four days) to certify instructors in its 200-pose practice.

At least 150 U.S. schools follow YogaKids' extensive lesson plan. For example, "Polar Bear" -- sitting on the heels, knees apart, chest to the floor -- can lead to discussions about where polar bears live and why they hibernate. The balancing pose "Flamingo" asks children to calculate how the bird's wingspan in feet and meters.

There are several other entrepreneurial kids yoga endeavors -- the Decatur studio teaches a style called Grounded Kids that offers bandanas much like karate belts for students who master increasingly difficult poses. But though styles differ, they stay faithful to one tenet: There is no baby talk in kids yoga. If a pose is meant to stimulate the thymus -- like Tarzan's Thymus Tap, a light tapping on an organ in the chest cavity that regulates immunity -- then that anatomy is explained.

Lynda Meeder appreciated that directness. She quit her job as a guidance counselor in the Boston, Massachusetts, area to teach yoga to children and teens in a studio and the classroom.

"The older a kid gets, 13, 14, 15, we all know how hard it is for them to understand their bodies. It's especially difficult when you have a child that's been told they have ADHD, they've been told they cannot because that's the way they are," she said. "I've seen yoga give kids their control back. They feel like they're taking it and they can steer again."

In Columbia, Missouri, mom Sarah Wells Kohl heard about yoga for kids and enrolled her 9-year-old, Dakota. She had been struggling for months, trying every alternative arts program she could find, to address her son's exceptionally high energy.

"He couldn't settle himself, he was just very high-strung and bored with everything," she said. "But, wow, yoga opened something in him. Pranayama breathing (slow, steady deep yogic breaths) put him in his space. When things get too tight, rough and crazy, do his own little Eagle pose.

"I once found him in his bedroom chanting," she said. "It almost seems like we put him on a yoga mat instead of putting him on medication."

(story compliments of www.cnn.com)

Missing my gym time

Saxon got sick last week and has had a cold which has kept me from going to the gym. I don't want to keep him at the daycare and risk getting any of the other children sick too. Damon is in China, so he's not even an option for sitting with Saxon while I get my sweat on. :-(

So, instead I have tried to do a little routine here at home with my 8-pound handweights. A bunch of upperbody moves - curls, overhead presses, ya know, all that fun stuff, along with floor exercises for the inner and outer thighs, squats, lunges, and crunches.

Today, I got a nice amount of walking in at the Bronx Zoo. We couldn't remember which parking lot we put our cars in, so we ended up walking quite a bit to get to our rides. 

Tomorrow, I think Saxon will be well enough to go back to the gym. I really hope so. I'd like to get one spin class in this week. And follow up with Latin Dance and Body Pump on Friday.

Keep your fingers crossed for me!

My Trouble Zone: Abs and Lower Body

Here's a great article from Jillian Michaels to help with the extra jiggle on your abs and legs.

Tone Your Abs and Legs With These Hard-Core Moves

We all have a trouble zone that makes us crazy when we're trying on new clothes. Were you ever dying to fit into a pair of cool new jeans, but they wouldn't budge past the middle of your thighs? We've all been there, right? Or ever had the dreaded "muffin top" — where your middle is hanging over the waistband? Not cute. Trust me, some heart-pumping cardio is going to make a world of difference in helping you burn off the fat. And doing these three killer moves will really help you sculpt those skinny-jean trouble zones even more!

If you're a beginner, try to do 12 reps and 3 sets of each move along with cardio intervals. Or if you're advanced, try 20 reps and 3 sets to go along with cardio intervals.

Donkey Kick

1. Start on your hands and knees, with your knees directly under your hips and your wrists in line with your shoulders. Keep your back and neck straight and look forward. Shift your weight to your left leg.
2. With your hands still firmly planted on the ground, kick your right leg up and back behind you until it is straight. Keep your foot flexed so that your toes are pointing toward the floor. Slowly bring your right knee back to the ground. Repeat all the reps on the same side, then switch to the opposite side and repeat. Keep checking your form to make sure your shoulders are always in line with your wrists.

Crossover Lunge

1. Stand up straight with your feet hip-width apart. Step your left foot diagonally forward and across the right foot. If you were standing in the middle of a clock facing the number 12, you would bring your left foot across the body and place it on the 1. Slowly lower your right knee until the left leg is parallel to the floor
2. Then, using the left leg, exhale and push yourself back into your first step. Repeat the same motion with the right leg, only this time bring your right leg forward and place it on the number 11.

Pike Crunch

1. From a kneeling position, place your abdomen on a body ball and roll the body along the ball until your ankles rest on the top of the ball. Your shoulders should be aligned directly over your hands.
2. Contracting your abdominal muscles, exhale and pull the ball forward using your legs.
3. As your glutes rise, keep your upper body stable so that your shoulders stay aligned with your hands.
4. In the finished position, your toes should be resting on the ball. Return to the starting position and repeat.

Shakira is a belly-dancing goddess

Every time I see Shakira online or on TV, I get a renewed inspiration for getting into shape. Especially for tightening up my midsection. In this video she does some belly-dancing, and her control and definition is amazing.  Now there is a body I would love to have!

Oh My Sore Abs!

Can I tell you how much it hurts when I cough? I have this little lingering cough from a cold that is going away, however, it really hasn't given me too much grief - until today. And why you ask? Because Cheryl insisted on using the stinkin discs in kickboxing class yesterday. If you recall a while back, I was a constant complainer about these discs. They are round fabric circles that my trainer, Cheryl, always had me work with. And I HATED them.

When I saw her bring them into the group fitness room yesterday my heart sunk. Seriously. I had these flashbacks of dragging my sorry ass across the floor with those things, and how much they suck.  And don't ya know...we did those same "crabwalks" yesterday.  Several times. Sure its a great abdominal workout, but damn...does it need to hurt so much!?!

So here I sit, trying to stifle in an impending cough, and the pain under my ribs that is sure to follow. (and don't anyone comment here with some crap about "no pain, no gain.")

I know it was good for me...doesn't mean I gotta like it. 

In honor of the Glamour 2009 Women of the Year

Time to celebrate women! You go girls!

This year's Glamour Magazine Women of the Year winners included:

• Dr. Jane Aronson - This pediatrician is credited with bringing the plight of orphans to the world's attention. Her Worldwide Orphans Foundation has provided life-altering support to more than 20,000 orphans around the globe; in her private practice, Dr. Aronson works with adoptive parents--including Angelina Jolie and Brad Pitt--to care for their children and reassure them that their new families can work.
• Laura Ling & Euna Lee - These journalists made headlines earlier this year when they were arrested and imprisoned while reporting on the plight of North Korean women who cross into China to escape starvation.
• Marissa Mayer - She helped make Google the number-one search engine, overseeing popular innovations like Gmail, Google Maps and Google Earth. Among her current goals as vice president for search and user experience is bringing more women into the high-tech field and moving them up the ladder.
• Stella McCartney - She has become one of the world's most influential designers, thanks to her innate sense of what makes a woman look cool. A lifelong vegetarian and animal rights activist, she refuses to work in leather or fur, instead using man-made materials to create sexy stilettos and jackets that are coveted by the world's most fashionable women.
• One Million Signatures Campaign - Started in 2006 by a group of Iranian women, the campaign calls for an end to gender inequality in Iran. The organizers risk their lives asking women and men to sign a petition demanding changes in the laws that make women second-class citizens. Their courage has emboldened women across Iran to speak out with a newfound voice, one that was heard loud and clear during last summer's post-election demonstrations.
• Amy Poehler - A fearless comedian, she is currently the star and producer of NBC's Parks and Recreation. She inspires young girls with projects like The Mighty B!, her Nickelodeon cartoon series about a feisty Honeybee Scout, and Smart Girls at the Party, her Web-based preteen talk show.
• Susan Rice - The first female African American U.S. Ambassador to the United Nations, she is putting women's needs at the forefront of the American agenda at the U.N.
• Rihanna - At just 21, this pop star boasts sales that have wowed even music industry veterans--and an incredible self-invented style. She started the Believe Foundation, a fund that provides educational and medical supplies to needy children; for the first time, she speaks out in Glamour about what she calls the "big secret" of domestic violence.
• Maria Shriver - California's First Lady has redefined the role into a platform for change and leadership with her annual Women's Conference, multiple books, Emmy-award winning documentary on Alzheimer's and her groundbreaking study on "A Woman's Nation," which ignited a national conversation on the female role at work and at home.
• Serena Williams - The tennis powerhouse has won more career prize money than any female athlete in history. Her Serena Williams Foundation gives grants to U.S. college students, and she recently opened a secondary school in rural Kenya.
• Special Recognition: Michelle Obama - America's First Lady has brought the importance of mentoring to the national forefront. She has demonstrated a commitment to helping the next generation of girls expand their horizons by providing them with the information and inspiration to envision themselves as the leaders of tomorrow. 

And let us not forget the incredible and "phenomenal" Maya Angelou - A memoirist, poet, educator and civil rights activist, Dr. Angelou holds more than 30 honorary degrees for her many published works, including her latest, Letter to My Daughter, a collection of wisdom she has gathered throughout her life.

So in honor of these women, here's a poem written by Dr. Maya Angelou:

Phenomenal Woman

Pretty women wonder where my secret lies. I'm not cute or built to suit a fashion model's size But when I start to tell them, They think I'm telling lies. I say, It's in the reach of my arms The span of my hips, The stride of my step, The curl of my lips. I'm a woman Phenomenally. Phenomenal woman, That's me. I walk into a room Just as cool as you please, And to a man, The fellows stand or Fall down on their knees. Then they swarm around me, A hive of honey bees. I say, It's the fire in my eyes, And the flash of my teeth, The swing in my waist, And the joy in my feet. I'm a woman Phenomenally. Phenomenal woman, That's me. Men themselves have wondered What they see in me. They try so much But they can't touch My inner mystery. When I try to show them They say they still can't see. I say, It's in the arch of my back, The sun of my smile, The ride of my breasts, The grace of my style. I'm a woman Phenomenally. Phenomenal woman, That's me. Now you understand Just why my head's not bowed. I don't shout or jump about Or have to talk real loud. When you see me passing It ought to make you proud. I say, It's in the click of my heels, The bend of my hair, the palm of my hand, The need of my care, 'Cause I'm a woman Phenomenally. Phenomenal woman, That's me.

How did you do this weekend?

It's Monday and I am reflecting about the choices I made this weekend. Did you eat healthy, exercise, and avoid all those things that we know are bad for us? If you did, feel free to NOT comment about your conviction. (because I did NONE OF THE ABOVE)

Why can't I seem to keep it together on the weekend? I go to the gym all week long and really make some pretty good eating decisions as well Monday through Friday. But then Saturday morning rolls around, and suddenly I find myself eating butter-covered pancakes, and napping on the couch! 

And football doesn't help matters. It seems there's some unspoken "turning of the head" when it comes to eating during the game. On Saturday I made wings, cheese sticks, potato skins, and burgers - all of which were complete with a variety of dipping sauces. The fat content alone was enough to induce a coronary. But, we ate in front of the TV, and only worried about which end zone the pigskin landed in. 

What else did I eat this weekend? Popcorn made with oil and butter, chocolate chip walnut cookies, pizza, guacamole, oh good Lord, the list goes on.

I will say I did get out and walk yesterday. But, I still felt like a bloated slob at the end of night. Even my wedding ring was tight! Thank goodness it's Monday. If the weekends were any longer, I'd really have a problem getting into my pants!

What's the most effective ab exercise?

According to the American Council on Exercise, The Bicycle exercise is the best move to target the rectus abdominis (i.e., the 'six pack') and the obliques (the waist).

To do this exercise correctly:

1. Lie face up on the floor and lace your fingers behind your head.
2. Bring the knees in towards the chest and lift the shoulder blades off the ground without pulling on the neck.
3. Straighten the left leg out while simultaneously turning the upper body to the right, bringing the left elbow towards the right knee.
4. Switch sides, bringing the right elbow towards the left knee.
5. Continue alternating sides in a 'pedaling' motion for 12-16 reps.

(borrowed from About.com)

Monday Spin

It's Monday and that means starting off the week with a spin class. Hazel taught today, and gave me a great workout, complete with jumps, pushes and strength rides. I can't say enough about how good I feel after an hour on that bike. 

I'm looking forward to the rest of the week, and my workouts. In a couple of weeks I'll be enjoying a vacation in Cancun, and hope that I can still work out while I am there. Some of these places do teach exercise classes. I'm really not sure if the resort we're staying at offers them, but I'm keeping my fingers crossed. Otherwise, I am sure my husband and I will likely do some lifting in a weight room, swim, and walk the beach.

We are soooo looking forward to this trip!

Tyra is looking great

Have you seen Tyra Banks lately? She lost 30 pounds recently and is looking awesome! Since her whole "pudgy butt in a swimsuit" photo hit the news in 07, Tyra has been an outspoken advocate for "curvy girls." In fact, she proudly displayed her un-waify-model-like body in magazines and on her daytime talk show.

And it seems she lost the weight not because she wanted to be skinny again, but because her unhealthy eating habits were causing her stomach pain. By keeping a food journal, she was able to see what foods triggered her pain, and eliminate them. In doing so, she got rid of the attacks, and lost 3 dress sizes.

I think I need to start keeping track of my intake again. Oh, how losing 30 pounds would make me dance a jig!!

A day of walking in November

I don't know where all of you live, but here in Northern New Jersey, it was gorgeous outside. I bet it was near 70 degrees today, with the sun a blazing.  It felt the perfect day for a hike. So, we went to the Palisades Park, and I walked a couple of miles along the shoreline of the Hudson. It's surrounded on the adjoining side by a steep cliff of woods. I saw lots of small woodland critters, and unfortunately, hoards of other people. It's definitely not like hiking back home, where you're lucky to find other folks on the trail. This trail was too easy, and with the river and bridge in plain view, the use was more for photo-taking then getting a nice walk. I was out scouting for a trail where I could bring Charlotte and let her run off leash through the woods. Perhaps on a weekday, in the winter, and early in the morning, I might be able to do that. But mid-day on a weekend would require a leash. Unfortunately.

So, I went home and picked up Charlotte and walked her down to the river walk by our house. With such high temps, it was also filled with people enjoying the scenic river and skyline. But, Char didn't mind. She loves to go down there and smell the river air, and see all of the little dogs. I think she would love to jump into the water, but I hear its very polluted, so I don't dare let her swim. I don't need my dog to sprout a third ear.

Overall, it was a great day of outdoor exercise. Even Saxon enjoyed enough playground time to make him come home and zonk out. In fact, I think we all dozed a little this afternoon. A well deserved time out.

I hope all of you reading this had a chance to get out and enjoy some exercise in the sunshine too.

My shoes always fit

No matter how big my ass gets, my shoe size always stays the same. That's why I love shopping for shoes (and handbags, for that matter). Even at my chubbiest, I still wear a size 8 shoe. (oh to be a size 8 jeans again)

I've got shoes on the brain ever since I learned that H&M was launching a line of Jimmy Choo. Anyone who's ever watched Sex in the City knows about the Jimmies. They're just about one of the hottest - and most expensive - lines of shoes seen on all the celebs. For the average Jane, who has bills like a mortgage and car payment, spending up near a grand for shoes is just not a reality. BUT now, even us freelancers without the big paychecks, can splurge on fashion. And these shoes are hot! I'm talking sexy, strappy, hardcore, riveted heels that your husband will want you to wear to bed!

And since I rarely go anywhere warranting such adventuresome shoes, I probably would strut around the house in them. I bet I'd get a good calf workout in those steep puppies.

But, I digress. I guess my point of this whole post is to thank my feet for staying slim. Even when trying on clothing gives me a headache, I know that shopping for shoes will bring me joy.

On to the next holiday - Thanksgiving

So now that Halloween is over, it's time to start thinking about Thanksgiving. And with that in mind, I think it would be helpful for us all, to consider recipes for traditional Thanksgiving fare, made light or healthier. If you have a recipe for a dish that "everyone" (including your fussy father-in-law, or husband) at the table loves, please feel free to share by commenting, or emailing me the recipe, and I'll be happy to post it. Thanks everyone!

My Little Boxer at the gym

I know I shared some photos of my son in his Halloween costume already, but I can't help sharing these of him at my gym, in the boxing room. Since he was dressed as a boxer, I took him in there, hoping to get some shots of him at the heavy bag. We went in, and he gave it a shove, and the thing came back and almost knocked him down! So, we settled for some pics "standing" next to it. And of course, I couldn't resist picking him up to give the speed bag a tap.

Notice his little band-aid on his forehead. That was just an accessory! No boo-boo's under there.

Of course, if it was MY son in the ring, the other guy would look far worse! hee hee

Worked off the Halloween Candy

This morning I think I burned off all of the candy I ate this weekend. Honestly, I am not much of a candy person, so I should restate that and say that I burned off most of the scones I ate yesterday. (damn Harry and David for making such a delicious scone mix!)

I went to Spin class, and again, my morning inspiration was missing...Hazel was off. She was out last Monday as well, and I am starting to really miss my Hazel pick-me-ups. However, Jolene was the sub, and I have to say, she did a great job. She spins really fast, but also does a great job of keeping the class motivated with her words. (she's no Hazel, but I doubt there are many like her out there)

After spin, it was time to break in my new shoes. Over the weekend we went outlet shopping, and I got a new pair of Nike trainers (see photo above). So, I took myself and my new kicks to Bootcamp class with Shannon. God. That. Class. Sucks.  In a good way of course - I mean, where else can you get your ass handed to you by a smiling, friendly, lady who doles out tough love, lovingly? Seriously, Shannon has a way of pushing you to your limits, but making you feel like she is right there with you, going through your pain. She'd be a great mid-wife!

Bootcamp class is a combination of cardio and weight-training. So there's plyometrics, calisthenics, weighted bar work, and plenty of hand weight exercises. One minute you're toning, and the next you're getting your heart rate up - or both at the same time. Picture butt kickers, high knee running, jumping jacks, kick-backs, squats, curls, and anything else that sounds brutal. It was. 

My Nikes served me well, and so far, no blisters, which is a good thing. I'll let ya know how my feet fare tomorrow after kick-boxing.

How many calories are in your Halloween candy?

As Halloween is just around the corner, I thought I would share this information with you, in an attempt to help you (and me) JUST SAY NO! Seriously, I know how easy it is to pound away 10 of those little snack size candy bars during a commercial break without even realizing it. So before you rationalize their small size as being "just a fraction of a normal candy bar," and therefore "way less bad for me," stop and look at the list below and think about what you are eating. I know I will (try)!

Nestle’s Crunch – Fun Size 3 bars=210 calories 

Peanut M&M’s – Fun Pack 2 bags=80 calories

 

M&M’s – Fun Pack 2 bags=180 calories

Snicker’s – Fun Size 2 bars=160 calories

 

Milky Way – Fun Size 2 bars=150 calories

 

Kit Kat – Fun Size 2 bars=100 calories 

Hershey Chocolate Bar – Fun Size 1 bar=90 calories/ 5grams of fat 

Reese’s Cup – 1 cup=80 calories 

Butterfinger – Fun Size 1 bar= 100 calories 

Twix – Fun Size 1 bar= 80 calories 

York Peppermint Pattie – 1 pattie=70 calories 

Twizzlers – 1 treat size pkg= 45 calories 

Almond Joy – 1 snack size bar = 90 calories 

Milk Duds – 1 treat size box = 40 calories 

Butterfinger – 1 snack size bar = 100 calories 

Milky Way – 1 snack size bar = 90 calories 

SweetTarts – 1 treat size pkg. = 50 calories 

1 Tootsie Pop – 1 pop = 60 calories 

1 Tootsie Roll – 1 small roll = 13 calories

(list found on www.fitnessforlife.com)

Monday and Tuesday's exercise

Yesterday my week began with an intense spin class. My usual instructor, Hazel, was out, and her replacement was a gal named Jeanette. Whoa, I think someone out to tell CanDo that they have a robot working for them! This girl could pedal so fast, it seemed inhuman. Seriously - even on my best day, I couldn't spin like that. So, while keeping up with her was almost comical at times, she did motivate me with great music, and several "sprints." She even split the room into 2 and had us "race" against each other. A great way to get the class pumped up!

Today I took kickboxing with Cheryl. Whoa - she turned it up a notch with several sets of pushups in between rounds of choreography. And I am proud to say I almost got all 4 sets of 16 one my toes. (near the end of the last set I took it down to my knees)  But, let me point out that she burned out our chest and shoulders with other goodies that made all those pushups extra difficult - punches holding hand weights. We did fast and slow jabs, uppercuts and elbow strikes holding the hand weights. Whew - that was tough!

After kick class was over, I stayed for Body Pump. As usual Shannon puts on a good class. Her voice was sounding so strained - she said she was losing it. Yet, she never stopped with her motivating "come one, you can do it, keep pushing, don't give up," and other phrases to ensure we didn't wuss out. I was sure by the end of the hour she wouldn't have a voice left. I was wrong. But, I hope she didn't have any other classes to teach.

I felt pretty spent at the end of the morning. Some nasty thing crawled into my throat the other day and I've been feeling kind of crappy. Besides the sore throat, I am a little fatigued, especially at night. I really felt that after class. And as expected, my 40-pound boy wanted mommy to hold him on the walk to the car. Dead-woman-walking.

I made it though, and feel better having gotten through my workouts. Now for tomorrow!!

New video to blast away belly fat

I was thinking last night about my workout regimen back in the day before I had Saxon and how it differs from what I am doing now. And back then I really was doing a lot of the same things I do today: kickboxing, Body Pump, walking, etc. However, back then I did step classes (which my gym does not offer now). But, back then I did not spin like I do now - so I don't feel I am missing any cardio. 

One difference is the lack of abdominal exercise I get now. Back in the day I used to take a half hour abs class a few times a week. And I had a really great flat midsection. So, I now intend to add a half hour of abs to my schedule 4-5 days a week and see how that makes a difference.

I perused the local Target and found this video. I want to work my way up to the P90X abs workout, but thought this Denise Austin video might be a good way to start out.

There's 7 fat-burning ab workouts, including pilates and yoga.

So stay tuned friends, and I'll let you know what I think of it, and if it's making a difference for me.

Crazy scale?

Last night I almost had a coronary when I weighed myself. I actually gained 3 more pounds!! (I am restraining the curse words I was spewing at the time)

I hadn't weighed myself in over a week, and was really hoping to see the numbers go down. That 3 pound gain was enough to get my ass back into gear again with the better eating. So today I had very sensible selections for each meal and made sure the portion sizes were correct and didn't have any seconds.

Now, here's my question - when I weighed myself tonight, I was 4.5 pounds lighter than last night!! Is my scale screwed up? Is it possible to lose that kind of weight in a day??

I hope tomorrow it's another 4 pounds less!! LOL

Have you seen the 5-year old weightlifter video?

So this video is making the waves around the internet. It's a 5 year-old Romanian boy, who is shown achieving some incredible weight-lifting and gymnastics. While I wouldn't condone this kind of exercise or behavior for my own son, I do think it's pretty amazing he can do most of this stuff. Is it healthy for a young child? I don't think so. I'll leave that debate for the health professionals and Romania's child and youth services.

Legs SO SORE!!!

Can you say, "owwwweeee!!!"

Good God, my legs hurt like a mother today. I took a sculpting class yesterday after latin dance, and Shannon had us doing some new goodies that gave my quads a beating! She incorporated a lot of repetitive moves that you might find yourself doing everyday around the home - like bending down to pick something up off the ground. After about a gazillion reps, I felt my poor legs melting - literally, it felt like the muscles turned to mush and might ooze out of my pores when I tried to take a step. I remember walking out to get a drink and thinking about how embarrassing it would be if my legs gave out by the water fountain!

I was able to go to the gym this morning and take spin class. However, as the day progresses, these pegs are beginning to really tighten up and give me grief. I just walked Charlotte and thought each step was torture. But, as we all know, this is proof that whatever I did yesterday was worthwhile. And the pain will go away - eventually. So, all in all, its worth it!

Appreciate the Process

I received this month's e-newsletter from a trainer at Can-Do, named Frank Blenman. If you recall an earlier post I wrote about him, he had subbed a kick-boxing class and it felt like a hardcore boot camp!

He writes an article this month about appreciating the time it takes to reach your goals, and how there is no quick fix. I struggle with this topic, as I want to see results now -not in another year. So, I thought I would share his words, which might help some of you too, who are in my boat - the speed boat! 

Do you know that the diet industry is like no other industry?  It has a failure rate in the 90th percentile, yet it is a trillion dollar industry!  Do you know why?  Because we are fixated on fast results, therefore, we are constantly looking for the next fastest way to achieve weight-loss or the "perfect" body.

 

Do you own any fitness equipment that you ordered based on an infomercial such as a Bowflex or the AbEngergizer?  How many times did you use it?  What is it being used for now, temporary clothing hanger?   "As seen on TV" at-home exercise equipment is another industry that makes billions.  The manufacturers count on your haste for results.  They know that their product may not work, or that for it to work, it must be done in conjunction with a legitimate exercise and diet program.   You can say the same for "fat-loss" and "weight-loss" pills.  The promise of quick results without the soreness or fatigue of working out is the great lure.  Why?

We have come a long way as a society:  from horse and buggy to planes, trains and automobiles; from telegrams to texts; from messenger birds to the internet.  With such advancements, and more to come, we as a people expect that everything should be done faster, including accomplishing our physique changes.   We celebrate those among us for having a "beautiful" body, or fit build or having lost significant weight or winning a championship.  We ask them how they did it.  Some answer truthfully, "with hard work, blood, sweat and tears."   Acknowledging that, we set off on our own paths, looking for shortcuts in hopes of achieving the same results with less work.

My real question to you is, "why is hard work, dedication, and patience good enough for some people, but not good enough for you?"   Media and entertainment present illusions that many things happen overnight, but that is far from the truth.  For those of you who have started and stopped, failed or given up on achieving whatever goals you've set for yourself, ask the question: "Was I expecting shortcuts to provide me with the same end results that someone else achieved through hard work?" 

Stop looking for shortcuts.  I'll admit, sometimes they work, hence jackpot winners.  However, those occurrences are rare.  Respect the process of hard work, especially when it comes to changing our physique or competing.  You didn't put on the weight overnight, so don't expect it to melt off overnight.  Remember, most of those individuals we idolize for their muscular build or fit frame or amazing athletic ability have something in common... game planning and execution with an expectation of hard work and a lengthy process.

If you want to read more of Frank's newsletters you can find them here: http://archive.constantcontact.com/fs090/1102018909219/archive/1102649056577.html

Nothing like a little puke in the face!

I didn't make it into the gym today. We stayed away out of precaution for the other children in the daycare, as Saxon had a little puking incident last night.

All was going as usual for the evening - Saxon played, ate normally, and appeared to be his everyday two-year old self (which includes challenging my requests for bedtime).

It was a little after ten pm, and daddy had already fallen asleep on the couch. So, I insisted Saxon get into his own bed, and try to sleep. He quietly complained, but went, and I followed him in. I got into bed with him, which is our normal routine, and cuddled up close to my little boy. (I love laying next to him as he falls asleep because he reaches out and touches my face and generally acts so sweet.)

Just as he seemed ready to sleep, he said, "mama," and then gagged and barfed all over my face and himself! I jumped out of bed and stood stunned for a moment, as the vomit dripped off of me, and poor Saxon started to cry. He wretched again, and I grabbed him and we ran to the bathroom where he got sick into the bowl - thank goodness. In an  instant, I had him in the bathtub, and was changing my clothes and cleaning myself up. The bed was easy to clean up, and within 10 minutes Saxon seemed happy and unphased by what just happened. He was asleep about 20 minutes later.

So, I opted to keep him home from the gym today, just to be on the safe side. But, I am sure whatever caused him to get sick last night was a fluke, as he has no symptoms of sickness today. We took a dog-walk along the river and Saxon ran his heart out.

I am sad that I missed kickboxing and Body Pump though. :-(  

We'll be back at it again tomorrow. And I hope to be free and clear of any toddler bodily fluids this evening too.

Jillian gets a new show

So it looks like Jillian Michaels, the tough-love trainer from The Biggest Loser, is going to get her own reality series next year, called Losing it with Jillian. Apparently she is going to go into the homes of families in need of weight loss and teach them what it takes to make a healthy change. (sounds like Nanny 911 but with a whole lot more sweat)

Here's the press release for more info, and a link with casting information if you and your family want to invite Jillian over for some personal training.

UNIVERSAL CITY, Calif. - October 20, 2009 - NBC has partnered with popular health and wellness expert Jillian Michaels ("The Biggest Loser") and Giancarlo Chersich (Empowered Media) along with "The Biggest Loser" producers Mark Koops and Howard T. Owens of Reveille and former "Oprah" executive producer Ellen Rakieten for a riveting new life-changing alternative series "Losing It With Jillian."　

In the series, Michaels invades a different family every week to give them her own　characteristic brand of tough love. She will get to the bottom of the issues each family member faces — ones that affect their health and happiness — and will arm them with the tools necessary to make life-altering changes.　

The series will also feature celebrity chef Curtis Stone who will enhance Michaels' efforts by ridding the family's kitchen of all unhealthy foods and educating them on proper nutrition, healthy ingredients, cooking tips and recipes.　

The announcement was made today by Paul Telegdy, Executive Vice President, Alternative Programming, NBC and Universal Media Studios.　　

"Jillian is the world's leading lifestyle expert with a signature style all her own," said Telegdy. "Increasing numbers of families seem to need a motivational boost, and we know that Jillian is an awesome force of nature who will help them transform their lives from the inside out."　

Michaels added, "When your health is out of balance everything else suffers — finances, relationships, work and family dynamics. I'm moving in with families across the country, getting down and dirty and rooting out bad habits in every corner of their lives that are preventing them from health and happiness. Get ready America because I'm heading out and you never know, I might just end up on your doorstep so watch out!"　

"It's time for Americans to stop making excuses for being unhealthy and take back their lives. Jillian is going to show them exactly how to do just that starting in their own homes," said executive producer Mark Koops "This is a natural addition to the Reveille brand of powerful, inspirational series."　　

"I love the idea of Jillian crisscrossing America to actually move in with families in desperate need of her tough love wake up call. It's the knock on your door that could save your life," said executive producer Ellen Rakieten.　

The eight-episode series for 2010 will feature Michaels, the renowned fitness trainer and wellness expert, as she helps unhealthy families to move off their collective couches and put their lives back on more rewarding tracks while Chef Stone helps with proper nutrition.　　

Michaels' dramatic confrontations will produce inspirational results and ultimately, through her tough love approach, she'll help these families realize that they can finally take control of their lives and make a change for good.　　

For information on how to apply to be on the show, go to www.nbc.com/casting.　　

Another great spin class

This morning was my favorite way to start the week: spin class! Hazel was our instructor, and she pushed me to greater levels of fitness this morning. With each class I honestly can say I feel stronger, and capable of more. And in my estimation, Hazel's words of wisdom to her class can be compared to the uplifting sermons of a church service. There are times she speaks words of encouragement that touch me to my core, and reach me in an emotional way. If Hazel ever decides to hang up her spin shoes, she definitely has a future in motivational speaking. I'd pay to listen to her!

A fitness professional-friend of mine asked me to blog about a condition called Body Dysmorphic Disorder. I was not familiar with this disorder before researching it online. However, now I am fairly certain I know of a couple of people who suffer from it. It sounds like a terrible affliction, and is in many cases, the cause for some folks' repeated need for plastic surgery.

At any rate, I promised to share information about Body Dysmorphic Disorder. Here's some information from the Cleveland Clinic, which helps people who suffer with this mental condition that often arises from an obsession with a perceived bodily defect.

Body Dysmorphic Disorder

(Also Called 'BDD', 'Somatoform Disorders')

 

What is body dysmorphic disorder?

Body dysmorphic disorder (BDD) is a type of somatoform disorder, a mental illness in which a person has symptoms of a medical illness, but the symptoms cannot be fully explained by an actual physical disorder. People with BDD are preoccupied with an imagined physical defect or a minor defect that others often cannot see. People with this disorder see themselves as "ugly" and often avoid social exposure to others or turn to plastic surgery to try to improve their appearance.

BDD shares some features with eating disorders and obsessive-compulsive disorder. BDD is similar to eating disorders in that both involve a concern with body image. However, a person with an eating disorder worries about weight and the shape of the entire body, while a person with BDD is concerned about a specific body part. BDD is a long-term (chronic) disorder that affects men and women equally. It usually begins during the teen years or early adulthood.

Obsessive-compulsive disorder (OCD) is an anxiety disorder that traps people in endless cycles of thoughts and behaviors. People with OCD have recurring and distressing thoughts, fears or images (obsessions) that they cannot control. The anxiety (nervousness) produced by these thoughts leads to an urgent need to perform certain rituals or routines (compulsions). Similarly, with BDD, a person’s preoccupation with the defect often leads to ritualistic behaviors, such as constantly looking in a mirror or picking at the skin. The person with BDD eventually becomes so obsessed with the defect that his or her social, work, and home functioning suffers.

The most common areas of concern for people with BDD include:

• Skin imperfections — These include wrinkles, scars, acne, and blemishes.
• Hair — This might include head or body hair or absence of hair.
• Facial features — Very often this involves the nose, but it also might involve the shape and size of any feature.

Other areas of concern include the size of the penis, muscles, breasts, thighs, buttocks, and the presence of certain body odors.

What are the symptoms of BDD?

People with BDD have distorted views of themselves, which can lead to harmful or socially avoidant behaviors or repeated attempts to correct perceived problems through surgery. Some of the warning signs that a person may have BDD include the following:

• Engaging in repetitive and time-consuming behaviors, such as looking in a mirror, picking at the skin, and trying to hide or cover up the defect
• Constantly asking for reassurance that the defect is not visible or too obvious
• Repeatedly measuring or touching the defect
• Experiencing problems at work or school, or in relationships due to the inability to stop focusing about the defect
• Feeling self-conscious and not wanting to go out in public, or feeling anxious when around other people
• Repeatedly consulting with medical specialists, such as plastic surgeons or dermatologists, to find ways to improve his or her appearance

What causes BDD?

The exact cause of BDD is not known. One theory suggests the disorder involves a problem with certain neurotransmitters in the brain. Neurotransmitters are chemicals that help nerve cells in the brain send messages to each other. The fact that BDD often occurs in people with other mental health disorders, such as major depression and anxiety, further supports a biological basis for the disorder.

Other factors that might influence the development of or trigger BDD include:

• Experience of traumatic events or emotional conflict during childhood
• Low self-esteem
• Parents and others who were critical of the person’s appearance

Pressure from peers and a society that equates physical appearance with beauty and value also can have an impact on the development of BDD.

How is BDD diagnosed?

The secrecy and shame that often accompany BDD make its diagnosis difficult. Most experts agree that many cases of BDD go unrecognized. People with the disorder often are embarrassed and reluctant to tell their doctors about their concerns. As a result, the disorder can go unnoticed for years or never be diagnosed. One red flag to physicians or family members is when patients repeatedly seek plastic surgery for the same or multiple perceived physical defects.

In diagnosing BDD, the physician will begin his or her evaluation with a complete history and physical examination. If the doctor suspects BDD, he or she might refer the person to a psychiatrist or psychologist, health care professionals who are specially trained to diagnose and treat mental illnesses. The psychiatrist or psychologist makes a diagnosis based on his or her assessment of the person’s attitude, behavior and symptoms.

How is BDD treated?

Treatment for BDD likely will include a combination of the following therapies:

• Psychotherapy — This is a type of individual counseling that focuses on changing the thinking (cognitive therapy) and behavior (behavioral therapy) of a person with body dysmorphic disorder. The goal is to correct the false belief about the defect and to minimize the compulsive behavior.
• Medication — Certain antidepressant medications called selective serotonin reuptake inhibitors (SSRIs) are showing promise in treating body dysmorphic disorder.
• Group and/or family therapy — Family support is very important to treatment success. It is important that family members understand body dysmorphic disorder and learn to recognize its signs and symptoms.

What are the complications associated with body dysmorphic disorder?

Social isolation can occur if the person becomes too self-conscious to go out in public. This also can have a negative impact on school or work. People with BDD also are at high risk for developing major depression, and the distress associated with the disorder puts people with BDD at high risk for suicide. Further, people with this disorder might undergo many surgical procedures in an attempt to correct their perceived defect.

What is the outlook for people with BDD?

The outlook is promising for people with BDD who receive and follow treatment. The support of family members and other loved ones can help ensure that the person receives and stays with treatment, and might help to improve outcomes.

Can BDD be prevented?

There is no known way to prevent BDD. However, it might be helpful to begin treatment in people as soon as they begin to have symptoms. Teaching and encouraging healthy and realistic attitudes about body image also might help prevent the development or worsening of BDD. Finally, providing the person with an understanding and supportive environment might help decrease the severity of the symptoms and help him or her better cope with the disorder.

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