marythetrainer

2010-03-27T15:41:00.002-05:00

My blog has been hijacked by other stuff. Please be patient while I work to remove the offending bugs! Thanks!

R.I.P. Alexander McQueen

2010-02-11T12:33:00.006-06:00

I just learned that Alexander McQueen passed away, probably by his own hand. I read this in the Houston Chronicle, where every bozo with an opinion can post it for the world to see. And they do, most wondering who he was and why anyone should care about fashion anyway.

I admit that I lost interest in fashion after my freshman year in college. I designed a lot of my own clothes in high school and loved the creativity of being able to wear my own artwork.

Then I had kids and had no time for that. For many years, my standard attire was a crisp white t-shirt and jeans. I was busy and that was easy and looked fine. Then I moved to dresses and business suits, but still didn't concern myself with fashion. It's only recently that I've begun thinking about it again, because I'm again doing some designing myself.

In answer to those folks who think fashion is frivolous, I would offer this explanation. Fashion both reflects and creates the mood of the times. You cannot see paintings of Marie Antoinette, for instance, without understanding that the aristocrats were living lives of extreme luxury that seemed to ignore the suffering of their subjects. Understandably, this provoked outrage. The enormous, elaborate antebellum dresses in the US gave way to simpler gowns during and after the Civil War. The war created hardships that lasted for decades; people were mourning both loved ones and the country they had known, and fashion reflected that in simpler clothing. It was also a time for exploration, and fashion was secondary.

Fashion again went into overdrive during the Victorian era. That burst of exploration had resulted in new wealth. You see women exaggerating the narrowness of their waists and the size of their bosoms, in other words, accentuating the difference between male and female.

This is also what fashion does - it serves as a mating signal, not just in so-called "native" societies, but in Western culture as well. During that same Revolutionary era when French fashions led the way, men were dressing like peacocks in bold-colored silk and powdered wigs. At the turn of the 19th Century, men's fashion became more subdued. By the Victorian Era, when women returned to excess in fashion, men had moved into the strict black-and-white mode where they've pretty much remained ever since, for formal wear, at least.

For a time, fashions simplified, and then came the Roaring Twenties, a time of gross excess that ushered in the Flapper era. It's said that skirt lengths rise during times of prosperity, and it's hard now to fathom why shorter skirts were so shocking then, but they were.

The austerity of the Great Depression affected fashion that lasted well into WW2, when shortages created a demand for synthetic fabrics. This revolution in available fabrics in turn changed fashion. And no one can underestimate the sharp contrast between 50s fashion and 60s fashion. Form follows function, as Mies van derRohe said (I think it was him).

And that's another point. Fashion is ascribed to clothing, but architecture corresponds quite closely to clothing fashions, with elaborate embellishment in clothing and architecture happening during the same time frames, and severe, clean lines appearing in clothing and architecture during corresponding eras. Symmetry and/or asymmetry are reflected in both, and perhaps describe an underlying truth about society.

Nowadays, you have throwaway buildings AND throwaway clothing being created. Fashion affects the ads we see, the way our products are packaged and presented, nearly every aspect of life is affected by prevailing fashions. We see shapes differently and decide whether they are attractive or unattractive based upon how we respond to it on the human body. An artist can create any wild, idiotic thing, but if the public sees it and yawns, then it's nothing. But if it strikes a nerve - good or bad - then it's art, and whether you like it or not, those silhouettes will be replicated throughout the culture. This is also true of colors. Remember when teal and mauve were EVERYWHERE? When a lot of people latch onto these cultural handles and use them in their own lives, I think it gives us a sense of cohesiveness.

That is why, sometimes, an artist is ahead of his or her time. It is only later that people respond to their work.

Right now, I see fashion as being as confused as our times. I'm looking at Neiman Marcus online and it seems that short dresses are all the rage, much to my chagrin. They're cute, but I don't know how well they'll be accepted in middle America. Short skirts have always seemed to indicate good times. Designers and stores may be showing shorter skirts, yet we all know times are hard. Is fashion trying to distract us and make us think things are better than they are - a false optimism? Or is fashion, as the voice of our collective unconscious, trying to lead us back to good times?

The long expanse of leg and the big, chunky shoes for sale now are simply modified visions from McQueen's last show. People responded to it. All this is a way of saying that yes, we should be sorry to lose such a creative and talented person as McQueen. May he rest in peace.

Anderson Cooper and the Struggle to Survive

2010-02-09T16:28:00.003-06:00

I'm reading Anderson Cooper's blog and Twitter updates, and he says he's going back to Haiti because "no one's struggle to live should go unnoticed." I admire that sentiment, and I'm sure I'd feel the same if I had gone to Haiti in the aftermath of the earthquake; in fact, I wanted, and still want, to go and help.

That said, I can't help but take issue with his blithe presumption that people aren't struggling to live right here in the good old USA. They may not be crushed by buildings, but there are plenty of folks who are crushed by grinding poverty and whose daily existence is an effort to survive. What does Anderson Cooper, who was born into wealth and privilege (son of Gloria Vanderbilt) know about people struggling to live?

I'm not talking about people who recently lost jobs. It's dire for many of us, sure, but we'll be fine. I'm talking about the people I used to work with, people who are working the system when they can to provide for their children. They don't see other options - they really don't. I'm talking about people who nail cardboard or sheet metal over walls to keep the cold air out. Who walk everywhere or bum rides if they can. People who work two and three jobs to get their kids the latest shoes to wear to school, and have nothing left for themselves. People who then have to worry about whether their kids will be attacked for those very shoes. People who sometimes resort to drugs or alcohol to fight the pain of everyday life. It's not an immediate crushing blow, but it's just as traumatic. Squalor doesn't just happen in Third World countries; it happens here, too.

I wish AC well in Haiti, but I would like to see him do some hard-hitting stories about poverty in America. He might be surprised.

Go Red!

2010-02-02T23:44:00.003-06:00

A couple of friends and I were joking a while ago about how gravity is so cruel to women. One said, “You know you’re getting older when you have to bend over forward to put your bra on.” The other one replied: “You know you’re getting older when you need a bra for your butt.”

It's hell getting older when you’re female. The older a woman gets, the more invisible she gets, even if she puts on enough weight to stop a bus.

Heart disease has long been considered a man’s problem. But the gender bias that made heart disease a man’s problem has shifted focus. More women than men now die from heart disease. Lots more. Heart disease is the number one killer of American women.

While we can’t do much about gravity, we can take steps to avoid heart disease.
The American Heart Association has once again launched their February campaign to raise awareness of heart disease and stroke among women. They're focusing on the softer side with this campaign, telling women that as nurturers, they must protect their hearts.

The symbol for this campaign is that little red dress - presumably the reward for following the AHA’s advice. If you incorporate their recommendations into your daily life, maybe you too can fit into an impossibly sexy little red dress - and help your heart at the same time.

First, know the symptoms of a heart attack. Researchers believe women may not recognize what is happening because the familiar TV chest-clutching scenario is rarely in play. For instance, women (and men) may break out in cold sweats or be short of breath before chest discomfort starts. They may feel nauseous or lightheaded. It’s important to know that just because you don’t feel actual pain, you shouldn’t dismiss your discomfort.

And there are ways to reduce your risk. We could do this in unison: Altogether now! Exercise more! Quit smoking! Get your blood pressure and cholesterol checked and lower them if needed! Your doctor can tell you how.

And don’t assume that just because you don’t feel tense that your blood pressure is not high. I hear that all the time—people say they can “tell” when their blood pressure is high. YOU CAN'T TELL. You can, in fact, be reading a book or taking a long, relaxing soak in the tub and still have dangerously high blood pressure. Have your blood pressure checked regularly and follow your doctor’s advice.

Take care of your heart. If you don’t, who will?

The Fitness Guru

2010-02-01T00:06:00.002-06:00

Because my “real” jobs have had little to do with exercise, I’ve gotten a bit of ribbing along the lines of, “Who died and made you the guru of fitness?”

Well, nobody, of course. I worked my way through graduate school partly as a personal trainer, but my relationship to exercise is love-hate, at best. When I am deeply committed, I love it. But like anyone else, when I am not, I loathe even the thought of it. The difference is, I suppose, that I learned early how powerful exercise could be in bringing about a significant improvement in health. So I goad myself through those rough patches and am deeply grateful when it pays off.

I’m not talking about weight, but health. Studies are proving that weight itself is not as unhealthy as has been portrayed. I have told clients many times: Don’t worry about your weight -- worry about how you feel. Exercise makes you feel better—makes you healthier—no matter how many pounds you carry around. That you will also look better is just an added bonus.

Free Advice

2010-01-26T01:09:00.002-06:00

Here's an adage that's worth remembering. Free advice is worth exactly what you pay for it.

A lady came up to me in the gym tonight and introduced herself as Tina. Tina said I had great arms and looked like I knew what I was doing so she asked me for stretches or exercises to help her injured shoulder. ME???

Anyway, she had injured her shoulder during a trail bike accident and said that it had gotten pulled out of the socket. This happened 7 or 8 months ago and she'd never had it looked at. I advised her to see a doctor, but she said she was a graduate student (she looked about my age) and didn't have insurance. While I can relate to the problem, I sure as heck wasn't going to offer advice on how to rehab her shoulder when I didn't know anything about her injury. So many things could be going on there, but after this length of time, I doubt if it's minor.

When I left, she appeared to be asking the kid at the front desk about the problem. He may be a nice guy and he may have some training, but her problem really required a doctor's look-see.

This is why I ALWAYS say, check with your doctor before beginning any workout program. It may cost you, but it'll probably save you pain and possibly further injury in the long run.

Heading Out

2010-01-25T20:28:00.001-06:00

...to the gym. Missed a couple of days, but I can't miss any more! Got to get rid of those cookies I ate!

Fast Food Blahs

2010-01-23T15:42:00.003-06:00

I took a somewhat long automobile cruise through the countryside yesterday to deliver an application packet to prospective employer. Usually they ask for stuff through email or on their specialized online sites, but this didn't so I figured a face-to-face couldn't hurt.

Plus I wanted to see what the commute was like. I'd definitely relocate if I got the job (or any job), but I'll probably only be able to afford one place at a time.

So I'm leaving the city and it's about 4:30. I'm thirsty and a bit hungry because I haven't eaten all day (not unusual). I also needed to use the restroom and I hate to go in somewhere without buying anything. Plus, the monotony of the drive up had been making me sleepy on the way up. I've found if I snack while driving, I don't get sleepy. So I decided to stop at a popular fast-food joint to pick up food and a drink.

The food wasn't bad, exactly, but it wasn't great. The main problem was that it still sat in my stomach like a damp rock over 4 hours later. What is it with this stuff? Is it the grease? Is it the "imitation food product" that they use to construct it with?

I learned my lesson and will try to avoid such places in the future. I always tell myself that, but the next time a similar situation arises, especially when I'm traveling, I'll try again. What is the definition of insanity again?

Caveat

2010-01-21T02:32:00.002-06:00

Let me add a point or two to my last post. If you don't workout already, DON'T TRY THESE EXERCISES. Get a doctor's okey-dokey before you try any new workout program.

The other thing is that I actually took ballet lessons, so my joints and muscles are already trained to accommodate these movements. If you try anything that's uncomfortable or just doesn't feel right, DON'T DO IT.

That's all.

Hold Your Head Up

2010-01-21T01:56:00.005-06:00

Yeah! Had a great legs and back workout tonight. I didn't go to the gym terribly late like I did last night; it was about 9:45 when I left the house. Did about an hour-and-a-half of free weights and machines, came home and had some eggs for protein and I feel pretty good right now.

The great thing is that my shoulders and back are finally starting to feel stronger. I've noticed that I really have a tendency to hunch over (too much time in front of a computer screen) so I am consciously trying to straighten up. Upper body workouts are SO IMPORTANT for women because a strong back may help counteract the effects of osteoporosis in old age.

This was my workout tonight:

Legs

3 sets of 15 on the leg press at 95 lbs.

I used 3 different foot positions. I do one set with both feet together and high up on the footrest. The second set I performed with my heels together and my toes pointed out (think of first position in ballet) and a bit higher than normal, but a little lower than the first set. In the third set I kept my feet about shoulder width and at the normal position on the footrest.
Yes, it does make a difference where you rest your feet. If you try this, you'll feel the heat in parts of your quads that you never hit before. Just make sure your knees feel okay. Keeping your feet higher on the footrest helps protect your knees a bit.

One set of calf raises on the leg press at 95 lbs.
That sounds like a lot, but the leverage makes it pretty easy.

One set on a riser with 15 lb. weights in each hand.
I went easy on my calves because I blasted them last week and I still have a little pain. Sheesh!)

3 sets of leg curls at 50 lbs.
I used 2 different foot positions (two sets with feet together, one with feet apart).

Back

3 sets of 10 front pulldowns at 40 lbs.
I used a pulley lat pulldown machine and pulled the bar down in front of my face. For me, this seems to hit my outer lats the best.

Three sets of 10 pulley rows at 40 lbs.

2 sets of 10 on the assisted pullup machine.
Even with the assist, that one was hard for me.

3 sets of 10 on the row machine at 50 lbs.
The machine at my gym has different grips and I use a different one for each set. Over, under and inner. Hits a range of muscle areas.

2 sets of 10 on the lat pulldown machine.
This was just to finish up with a machine that is pretty comfortable and safe.

Abs

I've talked about ab workouts before; I did 3 different ab workouts tonight. Abs are one muscle group that can be worked every day, so why not hit 'em?

I never use weights that are really heavy for me, and I always go very slow and stay in control of the weights. Control is vital. More on that next time.

Tired, Tired, Tired

2010-01-20T10:58:00.004-06:00

My gym began staying open 24 hours last year, but I had never been there after 10 PM. Last night, after being stood up (kinda, not really, but sort of), and finishing an article I had to write for another site, I decided to go ahead and hit the gym. Surprising to see people there at that hour! Most of them were young people, but some were older, too. Maybe they were retired and didn't need to worry about getting up in the morning.

I'm tired this morning, though. It really hit me and I don't even think I worked that hard. A midnight workout probably won't be my thing. Working out earlier seems to invigorate, but this time it felt like work.

And I'm also battling that weight gain that seems to accompany a workout program early on. Even though I know the weight is muscle mass, there's no denying that it is alarming to step on the scale and discover an extra pound or two creeping up on you.

But I know what I want and I know how to get it and I won't give up. Woohoo!

Every Little Thing is Better with Exercise!

2010-01-17T02:08:00.003-06:00

Yes, fitness requires work. But just like those other things you've worked at all your life—your career, your education, your children—an investment in fitness rewards you many times over. Not only now, but for the entire time you are in this mortal coil.

Every daily chore becomes easier when you gain strength. Loading and unloading sacks of groceries from the car is a snap. Instead of falling into your chair at work, you can sit down gracefully. You develop the energy to run from work to soccer practice without losing steam. Running up and down the stairs won't leave you puffing like a locomotive. You just feel good.

And when I say everything is better, I mean EVERYTHING is better. Sleep is better, sex is better. I don't know if it's the improvement of muscle tone in the lower abdominal area, or if it's because you are more self-confident and tuned into your body, but any woman who works out will agree, sex is better when you're fit.

So what are you waiting for? Another New Year? Start walking, jogging, biking or swimming. Start lifting weights or taking aerobics classes. As long as your doctor has no objections (always check with him or her first) get moving. You'll thank me for it later... ;-)

New Year Re-resolution!

2010-01-16T00:56:00.003-06:00

Yeah, the holidays are really over. It's back to the daily grind. You work all day, then rush home so that you can pick up the kids for whatever practice is scheduled for that day, snatching a burger and fries somewhere along the way. When you finally get home, you try to get all the housekeeping chores done before you collapse in front of the TV and join the kids with a bag of chips and a soda. You're exhausted. You wonder how you could ever squeeze any more time or energy out of your day for a workout.

How many times have you heard an infomercial claim that its diet or exercise program was "easy?" Yeah, right. If you've ever tried one of these gimmicks, you've discovered that either they are NOT easy, or that they don't work. Beware of any diet or exercise program that claims to be easy.

If you want good health, for now and in the future, you have to commit to working at it. It has to become as much a part of your life as brushing your teeth or mowing the lawn. It has to become a habit.

Women used to shy away from sweaty gyms full of iron-pumping behemoths, but now most fitness facilities are equipped with women in mind. And far from the "meat-market" mentality of earlier gyms, most fitness businesses today cater to people of all ages and fitness levels. The fitness industry recognizes that EVERYBODY needs to stay fit, not just the already-gorgeous. The perfect bodies you see in the gym are the result of years of training (unless they're 17 years old). No body is magically perfect; it requires work.

If your New Year's resolutions are starting to unravel, now is the time to recommit. You can do it!

New Year, New PC

2010-01-13T00:07:00.003-06:00

I've been debating the purchase of a new laptop for quite some time. I'm currently between full-time gigs, so money is an issue, but for a writer, it's hardly possible to exist without a computer these days. So when my old Dell started freezing under the most gentle circumstances, it was time to invest in a new machine.

My son works at Office Depot, so he steered me toward his dream machine, a Toshiba. It will - according to him - do just about everything but write my articles for me. We shall see.

By the way, I still have a bit of delayed-onset muscle soreness (DOMS) from my workout, especially in the calves. If I sit too long I get up walking like a stiff old lady. Sounds bad, maybe, but I love it! It means I worked hard. I hit my abs pretty hard too, but they're not making a peep, so maybe I didn't hit them hard enough.

Tomorrow it's back in the gym for upper body again. How's YOUR New Year bod coming along?

Getting Sleepy...

2010-01-10T22:09:00.003-06:00

One great thing about working out is that it promotes great sleep. I tend toward insomnia myself, but after a great workout this afternoon, I can honestly say I'm having trouble keeping my eyes open.

I did shoulders and back today. Lat pull downs, rows, shrugs and shoulder flyes, mostly. I did throw in a little triceps and biceps work as well.

I feel good! But I'm getting sleepy...

Baby It's Cold Outside!

2010-01-08T01:29:00.004-06:00

Here on the Texas Gulf Coast, we don't usually hit the dark line on the thermometer that indicates the temperature at which water solidifies. Our local weather prognosticators in Houston tell us it's going to freeze here!

I'm not a big fan of really cold weather. Up in Western Pennsylvania, I love the crisp, cool autumn days. But by about mid-November, I am ready for Texas, where it's often a cool 60 in the winter. Heck, I haven't owned a real winter coat since first moving here over 20 years ago.

Winter exercise is important, but you need to be careful about it. The Mayo Clinic has a lot of good advice about cold-weather exercise.

First things first: Always check with your health care professional to make sure you're healthy enough for exercise.

Dress in layers so that as you warm up, you can shed the outer garments.

Protect your hands and feet from extreme cold. You may also use a scarf to protect your nose and lips.

If you're exercising during the day, don't forget the sunscreen. It may be cold out, but it's still possible to get sunburned.

If you're exercising after dark or early in the morning, wear reflective clothing so that folks can see you. While out driving the other evening I almost hit a lady jogging on the street in all-black clothes!

Cold weather is no excuse to dog it during winter. Just be safe out there and enjoy a cozy fire and a cup of something warm when you get back inside.

For more information, see http://www.mayoclinic.com/health/fitness/HQ01681.

Oh, My Aching...

2010-01-06T19:25:00.004-06:00

After a good workout yesterday, today I find myself a bit sore. Muscles that haven't been adequately used for awhile are now reminding me of their existence. This phenomenon has a name: Delayed-onset Muscle Soreness, or DOMS.

DOMS can be anything from a mild ache to a pain acute enough to limit everyday activities. More severe pain usually occurs when a person first begins working out. After weight training for many years, I find that even after a 6 month layoff, my pain is mild. And I worked really hard! But I also train smart, and that is important.

No one really knows what causes DOMS. The theories range from a buildup of lactic acid in the tissues to microscopic muscle tears that cause inflammation. Whatever the cause, the pain is very real.

It's important to distinguish between DOMS and real injury. Muscle soreness from a workout can be classified as "good pain" in that it indicates muscle growth. "Bad pain" comes from an injury such as a pulled tendon or torn cartilage. Pay attention to where you are feeling pain to distinguish what you are feeling.

If you are in severe pain, it's okay to rest a bit before working out again. You might also try working those muscles that are not sore until the ache diminishes. Drink lots of fluids and rest as necessary to help the affected muscles recover.

And don't give up!

Ringing in the New

2010-01-02T01:44:00.002-06:00

Wow, 2010. When I was a kid we just knew the Earth would be vaporized by now. Maybe that is why so many of us didn’t bother taking care of our bodies when we were younger.

We are living in unsettling times, but that doesn’t mean we should throw up our hands and say, “What does it matter if I am out of shape?” Seems to me that the threat of war and terrorism and all that that implies should make us conscious of the need to be more fit, to be more in control of our bodies. A certain level of fitness makes a person better able to meet challenges and to survive difficult times.

This year, I resolve to:
Take the long way. The human body and brain are all about efficiency. We are so clever about creating shortcuts and making things easier on ourselves. But it may be better for us to make things physically harder. My neighbors think I’m a kook because I like to do a lot of yard work the hard way, but sometimes it’s the only way I find time to get any exercise.

If you do something every day that is just a little bit difficult, then exercise can be incorporated into everything you do. Don’t ignore a formal exercise routine, just make exercise a part of everyday life as well. Why wait for the parking-spot angel? Is she really doing you a favor by allowing you to park a short distance from the mall entrance? It would be better to walk that extra 50 feet.

Drink more water. Research has shown that people cannot judge their caloric intake when they drink soft drinks. Other drinks such as juices (still really high in sugar) and milk (potentially high in fat) produce a feeling of satisfaction that may help prevent a person from ingesting more calories. Colas seem to produce the opposite effect. While loaded with calories themselves, they also seem to whet the appetite, especially for fats. Drinking a soda is like a double whammy of calories. Who needs that?

Eat lower on the food chain. This year, I resolve to eat more vegetables, more fruits, more grains and less processed, packaged food. Eating lower on the food chain is not only good for our bodies, but also better for the planet. And not only better for the planet, but better for America. Beef production is very hard on natural resources like water and also heavily contributes to erosion problems. We shouldn’t eliminate beef—protein is a necessity and meat is a very good source of it—but we should seriously consider what too much of it does to our bodies and to our environment.

Stay away from no-fat diets. Eliminating all fats is really not a good idea. Some vitamins are only fat soluble, so the body needs some fat in the bloodstream. Furthermore, fats are very satisfying, making you want to eat less. But they are really heavy on calories. Every gram of fat is about 9 calories, whereas proteins and carbs are about 4 calories per gram. A LITTLE fat in the diet may help satisfy cravings for other food, thereby helping to lower overall calorie intake. Just don’t overdo it.

Exercise more!!! I’m like anyone else. I get caught up in a hectic schedule and end up devoting too much time to work and not enough to my own physical well-being. Even though I know how much easier everything is when I am in good shape, I procrastinate, I lay around when I am tired from work and I put off exercise. This year I am going to focus on getting my fitness routine back on track. I mean it!

I’m fired up now. Come on! Who’s with me?

A New You in 2010

2009-12-31T01:06:00.000-06:00

If you fell off the health-wagon this holiday season, there’s no reason to make it a lifetime offense. Remember, “eat, drink and be merry, for tomorrow we die” is not a motto for everyday living.

Yup, it’s holiday time again, when we eat, drink and make merry until the buttons pop off our party clothes. I have always advocated eating your favorite foods if you want them because deprivation only makes you crave them more. Just remember, moderation is a virtue: mix in some fruits and vegetables every day.

Since we’re done making lists and checking them twice, why not make a new list of the healthy resolutions you want to accomplish in the coming year?

Oh my word! I heard you groan all the way over here!

One of the most common resolutions people have shared with me over the years is, “I want to lose weight.” Lots of people want to lose some amount of bodyfat. Whether you want to lose 10 pounds or 100, your goal should be to lose slowly with a combination of caloric restriction and exercise.

All together now: “Eat less. Exercise more.”

Always remember to consult your doctor before you embark on any new health plan.

I once read a wonderful analogy. It was, “Think of your life as a car. You are the driver. Steer in the direction you want to go.” No matter what shape your body is in, you can steer it in a new direction. Once you’ve made the first turn, you’ll find it’s not as difficult to stay on course as you thought it would be. If you run off the road, just steer back on like they taught you in driver’s ed.

With just a few lifestyle changes, you will see significant improvements in the coming year. Happy New Year!

The Ugly Truth

2009-12-30T22:32:00.001-06:00

This has been a really rough year, career-wise, and I have slacked off on my fitness routine like a backsliding alcoholic. In April I completed the 39-mile Avon Walk for the Cure for Breast Cancer in Houston, and that involved some heavy-duty training walks to build up for the event.

But after it was over, I basically went into survival mode, I guess, and stopped working out. My mother faced some major health issues, my job situation was deteriorating, my love life was, and still is, precarious.

I for one will not be sorry to say goodbye to 2009.

For the past couple of weeks I've been getting my dogs out with me for walks and tonight - taa-daa! I got back in the gym! Wow, I know I'm going to feel this tomorrow! But I know I can't tell other people what to do if I'm not living it. And I've been fitness-oriented for long enough to know that I really need it. I feel better in every way when I am fit.

And you will, too. Tomorrow, we'll do the obligatory resolution column. Yea!

Interesting Column

2009-12-28T12:10:00.000-06:00

Who is REALLY responsible for the health care crisis in this country? Here's one opinion:

http://www.blogger.com/post-create.g?blogID=4539407975691568283

Holiday Blues

2009-12-27T18:55:00.000-06:00

Nobody likes to talk about it, when all is supposed to be merry and bright, but this can be one of the most difficult times of the year. The stress of finding gifts—and paying for them, of having too little time to meet all your obligations, or even the stress of missing a loved one during the holidays can make this a season to be endured, rather than celebrated.

Who can live up to those television commercials that depict wholesome, smiling families celebrating conspicuous consumption?

Adding to the stress is the very real problem known as Seasonal Affective Disorder (SAD), which is a form of depression thought to be caused by too little exposure to sunlight during the dark winter months. My mother used to call it “cabin fever.”

Regular exercise is the all-time winner for elevating or enhancing a person’s mood. In colder climates people can get out and shovel snow. They may be angry about it when they start, but by the time they finish they usually are exhausted and content (I know this first-hand). They are exercising and they are out in the sun—a great combination. Use common sense, however. If you are not healthy enough for regular exercise, shoveling snow is not the way to start!

Here on the Texas Gulf Coast, it’s not too late in the year to rake leaves or to get out and run or walk every day. Better yet, combine a gym workout with running or walking to promote overall fitness. It’s a fact that exercise produces mood-enhancing brain chemicals that will help counteract those thoughts that might bring you down over the holiday season.

To Everything, A Season

2009-12-24T01:08:00.001-06:00

This is not the season for being maudlin, but for the past several days, I've been helping a friend deal with the death of her mother. It's been heartbreaking watching a dear lady waste away under the ravages of cancer, and watching my friend suffer the loss of her beloved mom. They've known she was terminal for nearly a year, but what a fighter! She lived over 6 months longer than her doctors predicted.

One thing that made me sad and anxious was observing that, even though they knew this was coming, her condition deteriorated more rapidly than expected and no one had discussed her final wishes. When she passed, the family didn't know what kind of casket she'd want, or what flowers or music she might prefer, what clothes she might want to wear or anything.

Some folks might fear that asking about a loved one's final wishes will make her give up, or make her feel that you are anticipating her death. So it's up to each of us to spare our families that extra grief and make our wishes known to our loved ones.

This episode made me decide that I needed to think these things through, even though I'm relatively young and healthy. You never know when your time might come and it's not fair to your loved ones to be left to make decisions under the crushing grief of your passing.

So this holiday season, I will be thinking about how I want to die. I love planning parties, so why not make my last a great one? How about this: Instead of flowers, ask able-bodied mourners to commit to participating in the fundraising charity event of their choice? I'll need to think this through...

In the meantime, I'm going to remember a lady who was always kind, thoughtful, generous and giving: Another angel got her wings this Christmas. Rest in peace, Robbie.

Flu Season!

2009-12-20T01:48:00.000-06:00

I'm getting over a cold that settled in my chest and have finally been able to get out on the track again. Yea! Coughing is not really a good ab workout, even if it makes your abs sore. You tend to push down with the diaphragm and distend the gut: Not an attractive look.

With the fears swirling about H1N1 and the shortage of flu vaccine this year, many people who normally get the shot may be vulnerable, but there are ways to minimize the risk.

First of all, recognize the difference between a simple cold and the flu. While they can have similar symptoms, the flu is generally a more severe disease. A cold can give you a runny nose, sneezing, coughing and a sore throat. The flu can give you all that, and more. Flu can make you feel exhausted, achy and feverish, like the Energizer Bunny has finally run down.

Fortunately for me, it was a simple cold. I never felt really run down or feverish. I was just messy.

Sick people should stay out of the gym while they exhibit symptoms, even if they feel up to a workout. Not only can you not “work it out” of your system, you risk spreading the bug to others. If you must get exercise, take a brisk walk or run. As long as you are able to breathe, you will at least avoid infecting others. If, on the other hand, walking outdoors or running is too difficult because you can’t breathe properly, then pay attention to what your body is telling you and take it easy for a week or two.

If you don’t feel up to your normal workout, don’t push yourself. Your workout will still be there when you’ve recovered. Exhaustion is your body’s way of telling you that it is using a lot of energy to fight the infection. If you divert too much energy to your workout, you may have trouble recuperating as quickly as you would like.

The best way to fight the flu is not to get it in the first place. If you can, get a flu shot early in the season, especially if you are in a high-risk group.

It may seem pretty basic, but try to avoid sick people and wash your hands often. Hot soapy water for at least 15 seconds is generally enough to wash away germs. Most doctors are downplaying antibacterial agents nowadays because of the possibility of causing germs to become resistant.

Drink plenty of fluids to stay hydrated. Even if you don’t feel like eating, it’s important to keep your strength up. Chicken soup really is good for a cold. Not only is it nourishing, but the salty broth may be beneficial in hindering the proliferation of germs in your throat. Gargling with warm salt water is also helpful.

If you’re feeling particularly bad, call your doctor. Antibiotics may do more harm than good when you have a virus, but your doctor may be able to advise you of a suitable decongestant. Try not to overuse them, however, because that can lead to other complications. Follow your doctor’s advice.

If you’re sick, go ahead and take it easy. This is the time to baby yourself so you can get better, faster. Chances are someone else in your family will need you to take care of them next week!

The Great Re-pression

2009-12-17T14:45:00.000-06:00

The New York Times recently had an article about the fear and angst many are experiencing as a result of this extended recession/depression, or perhaps we may call it the “Great Re-pression.” As I see it, the United States, and by extension the world, is in the midst of a major economic restructuring akin to the Industrial Revolution. At that time, we moved from an agrarian society to an industrial one. Now we are moving from industrial to a technological/information society. Some jobs that have been lost will NEVER again be available, so it behooves those of us who are unemployed to remake ourselves.

I'm holding my own so far, but I may hit the wall if I don't find something by March. About 10 years ago, when my children were still at home, I went through 9 months of unemployment and I can relate to those who were cited in this article; I was sick with terror that I would be unable to feed and house my children. But it all worked out eventually and we learned frugality.

Nowadays I’m a bit pissed to think that I will exhaust most of my savings and have to sell my house, and at my age, I probably will never be in a financial position to own a home again. But this time it's just me, and as long as I'm healthy and my kids are doing well, I'm not going to see this as a tragedy, but rather as an interesting problem to be solved. I have time to get back in shape and hit my writing hard – both things I had neglected. So there’s a silver lining to every cloud.

Controlling Momentum

2009-12-15T19:54:00.000-06:00

One popular way of timing each phase of a lift is the 2-2-4 method. What this means is that you count two seconds for the concentric phase, two seconds at full contraction, squeezing the muscle hard before you begin the four seconds of lowering the weight in the eccentric phase.

This method takes advantage of the three main types of muscle action: concentric, static, and eccentric. When you begin lifting and the muscle is still strong there seems to be a ratio of about 1 to 1.2 to 1.4 in strength. In other words, your ability to lift 100 pounds concentrically means that you could then hold 120 pounds statically and then lower 140 pounds in the eccentric phase. Since it isn't likely the weight is going to magically increase in your hands, you can achieve an increase in difficulty in the eccentric phase simply by slowing down.

Controlling your momentum forces you to pay strict attention to the muscle you are working. You can hardly help it—if you're used to flipping a dumbbell around like a baton then it's gonna burn like heck when you slow it down. In fact, you may not be able to lift the same amount of weight when going slowly as when you race through your workout as easily as a hot spoon through ice cream. But because you are controlling the weight, you are forcing more muscle cells to contract. The more muscle cells that are contracting during a lift, the more cells that get to develop.

If you are lifting at a much faster rate, you will be able to lift a lot more weight, but much of the power used to move the weight will be momentum, not muscle strength. And what's the point of that?

Momentum may look powerful, but in the long run there is more to gain from deliberate, concentrated strength.

Use the Physical, Not the Physics

2009-12-14T22:59:00.000-06:00

Many trainers recommend tracking the lift and drop times of weight lifting exercises to ensure that the client is getting the maximum muscle involvement when performing the exercise.

To understand what I mean, imagine a simple barbell curl. You grip the barbell with both palms and curl it upward toward your chest. This is the "concentric" part of the exercise. If you take a moment to hold the contraction at the top of the movement, you are performing a static, or isometric muscular action. When the bar is lowered toward its starting point, you are performing the "eccentric" phase of the exercise. (For some odd reason, in weight training the word is often pronounced ee-sentric, not ek-sentric).

The theory goes that during the concentric phase of the movement, there is internal friction in your muscles from cells sliding over each other as they shorten. This friction is not as much of an issue during the eccentric phase of the movement, as the cells lengthen. Therefore, it is much easier to perform the eccentric phase than the concentric phase. Going slower helps diminish momentum in the lift.

A Little Physics Lesson

2009-12-10T17:11:00.000-06:00

Momentum is "mass times velocity." It's the same in weight lifting as in physics. If you're lifting your mass quickly, you will certainly be able to sling a heavier weight. But it is momentum that is providing the power for the lift, not muscle strength. You're cheating a whole bunch of your muscle cells of their full development.

If, when performing a dumbbell curl, you jerk the weight up quickly, you will need to contract the cells in the bottom part of your biceps muscle. But the rest of the biceps get to coast through on momentum -- at least until you have to slam on the brakes at the end of the movement. A whole section of the muscle then gets cheated and remains underdeveloped.

But slamming on the brakes does not simply put an end to the momentum you've generated. That energy has to go somewhere. Jerking the weights is dangerous because of the strain on muscles, tendons, and joints when trying to stop a weight that is traveling through space on momentum you initiated. It is therefore much more effective, as well as much safer, to slow the weight down, force as many cells as possible to contract, and minimize the risk of injury to surrounding tissues.

Are You Ready for More Ab Work?

2009-12-08T03:28:00.000-06:00

Awhile ago I saw this electric gizmo advertised on late night television that was supposed to stimulate the abdominal muscles to contract without any effort on the part of the exerciser. My response is: if it sounds too good to be true, it probably is.

A similar device may be available for folks who are disabled, but even if an electronic device can do something toward strengthening your abdominal muscles, it doesn't do much about the body fat that may be layered over those washboard abs like a down comforter. They don't hire fat people to do those infomercials. They don't even hire normal people!

Keep in mind that to get rid of one pound of fat, you have to expend 3500 calories. If your doctor agrees that your health is up to it, let’s explore some options for abs.

You asked for it.

When performing any kind of abdominal exercise you must protect your lower back. Remember not to arch it—concentrate on pressing your stomach against your spine and your spine against the floor or mat. Breathe out as you contract the muscle and breathe in as you relax it.

If you have access to an exercise ball, you may try a leg lift. Lying on your back, place the palms of your hands flat on the floor or mat near the bottom of your buttocks so that your pelvis is tilted and the lower back is flat against the floor. You don't want any space between your lower back and the floor if you can help it. Grip the ball between your knees and ankles and lift it about twelve to eighteen inches off the floor.

To increase the difficulty of the movement, you may raise your shoulders off the mat as though you were trying to do a crunch as well, but keep the chin pointed toward the ceiling. Lower the ball to within six inches of the floor and repeat. Perform each part of the movement slowly and with complete control over the ball and your body. Going faster is not better.

Learn from my experience: Don't try to lift the ball too high in the air or you might drop it on your nose. I promise you that this does nothing to develop the abs, though your colorful vocabulary may surprise your neighbors.
;-)

Just had to share this...

2009-12-05T16:35:00.000-06:00

A hospital sharing the love...

http://www.youtube.com/watch?v=OEdVfyt-mLw

Crunches

2009-12-04T12:15:00.000-06:00

Crunches really target the abs. To do them correctly, lie on a firm but cushioned surface with knees bent and lower back pressed to the floor. This tilts the pelvis slightly. Then raise the shoulders, keeping the chin pointed toward the ceiling.

The lower back should remain on the floor while you tighten up the stomach as though you were making a fist with your gut. Fingers may support the head (never pull up on your head) or arms may be crossed over the chest. Lower the shoulders, but without completely relaxing against the floor. Exhale as you contract the muscle, inhale as you relax.

If crunches are good, full sit-ups must be better, right? Not necessarily. Sit-ups tend to focus on the hip flexors, not only the abdominal muscles.

The crunch is not a big movement. To be effective, crunches should attempt to bring the breastbone and the pubic bone as close as possible without touching. If they ever do touch, call a doctor immediately!

Now, keep doing them until you can't sit up.

Just kidding! If ten are too difficult for you, do six or eight. If this method causes discomfort in your back, try doing them lying on the floor with your feet up on a chair. Listen to your body, and do as many as feel comfortable. Then try adding five more per week. When you get to the point where you can do 50 or 100, it's time to find something a bit more challenging!

"How can I flatten my lower abs?"

2009-12-03T23:51:00.000-06:00

Well first of all, the term lower abs is a misnomer. The rectus abdominus is a single muscle that runs from the breastbone to the pubic bone. The so-called "sixpack" is not the result of having many strong muscles in your abdominal area, but rather the effect of strength-training just that muscle. The "sixpack" is simply a curiosity of the abdominal muscle's unique structure.

As youngsters, we naturally held our stomachs flat. Ever notice the swayback gait of toddlers? As children mature their center of gravity changes and they learn to walk without that concave posture, holding their stomachs in and their spines straight.

As we age, the muscles that support the abdominal region lose tone and the result is a sagging gut. Especially after childbirth, women find the ligaments in their abdomen have stretched so out of shape that they have a hard time regaining their original contours. And some men think once they're married, they can let go that top jeans button, a la Homer Simpson. (You know who you are!)

But people should be loved for themselves, not their bodies, right? Well, the problem is that the abdominal area is the support system for the upper body. Your body was not meant to walk upright without that supporting "girdle" keeping your innards in place. When we let our abdominal muscles weaken, everything inside begins to slide down and forward. When the abs are weak the rib cage tends to sag as well, which leaves less room for the heart and lungs to function normally. This weakness and lack of support can lead to other problems, especially for women.

Abdominal weakness throws a lot of unnatural strain on the lower back. Trainers are taught that if a client complains of lower back pain and a doctor has been unable to determine a specific cause, then the trainer should focus on strengthening the client's abs.

How's your ab workout?

A Healthy Investment

2009-12-01T21:06:00.000-06:00

Now, one of the things that keeps people involved in a fitness program is an actual investment in the outcome. For instance, lots of organized weight loss programs require hefty up-front fees. These aren't necessarily bad, because the investment keeps one motivated. You think, "I paid good money for this; I have to follow through." So here's how this otherwise free club could keep people motivated.

If a group of people wanted to start the kind of self-help Fat Club I've proposed, each participant might chip in say, $10 a week toward the effort. With 10 ladies, that would be $100 a week. At the end of 10 weeks, they could each have $100 to spend on new clothes to fit their new bodies. Plus, they’d have those great new bodies. Heck, they could all go on a shopping spree together. Think how much fun it could be! Elect a treasurer to keep the money with the agreement that if anyone dropped out, the others get to keep the money she has so far invested. That ought to keep people coming!

They could also exchange recipes and snacks—each lady could bring a different healthy snack to each session. Bananas, orange wedges, apple slices--good, healthy stuff—and lots of water. Most moms do this happily for their kids' sports teams, so they should do it for themselves as well.

After they became acclimated to regular exercise, they would begin to feel the rush that comes after a good workout. That rush is what makes some people keep exercising forever. Once you’ve found that, you don’t want to give it up. On those days when they just didn’t want to get up and exercise, they would know that they would be letting their friends down if they didn’t show up—a powerful incentive to keep at it.

I still think it’s a great idea.

If you and your friends decide to start such a club, please let me know. I would be interested to follow your progress. Why not look around among your friends and see if there aren’t 9 other people who need to start working out as badly as you do? Heck, start with 5. You might be surprised at how happy they are to be invited.

Fat Club Outline

2009-11-29T18:57:00.000-06:00

Here’s the outline for how I think a Fat Club could work:

First of all, every participant should visit her or his doctor to confirm that s/he is healthy enough to begin a moderate exercise program. THIS IS VERY IMPORTANT!

A group of ten women would meet 5 mornings a week to walk at a track. They would begin walking for only as long as they could. Maybe a quarter mile the first week, maybe a half mile by the fourth week, building gradually until they were walking 3 miles a day.

At first, they could take as long as they needed to walk the distance, but as they increased the distance, they would also need to increase their speed. Some women would naturally be more competitive than others. But the goal would not be to outdo each other. In fact, there would be no public weighing or measuring. Each woman would weigh and measure herself at home before she began and would keep her own record of her progress.

After each session, they would sit together to share their triumphs and concerns with the rest of the group—after all, who better to understand the problems they faced than fellow sufferers? Someone might cry about something she’d eaten that made her feel ashamed, and there would be at least 9 other people with her who understood exactly how she felt. Somebody else might complain about how much her feet hurt, or how she hated to sweat. And there would be days when they’d laugh together, too. Hopefully, a lot of laughter.

Tomorrow, I'll share more about this.

Fat Club

2009-11-27T05:23:00.000-06:00

Hope you had a wonderful Thanksgiving! Unfortunately, today people are probably thinking, "I ate too much yesterday." And they're feeling the guilt that goes with believing you've failed at something that should be within your control.

Body image is a funny thing. Most women have a much harsher concept of their appearance than is really true. Men, on the other hand, always seem to think they are in better shape than they are. When I was a personal trainer, I would often meet with ladies who would say, “I’m fat, and I know I’m fat.” Sometimes they were, but sometimes they were not really fat, just overweight and deconditioned.

It was through meeting with these ladies, time after time, that I came up with the idea of starting a “Fat Club.” Please believe me, that name is not a judgment. The name came from the ladies themselves that I trained over the years. They rejected the euphemisms so often attributed to overweight people. “I’m fat,” they’d say, and they wanted to change it. But of course, they could name such a club whatever they wanted.

Wanting to change is the first step to change. In the next couple of days, I'll outline how I think a club like this could operate.

A Healthy Gratitude...

2009-11-25T02:18:00.000-06:00

To be fit, you must first have a hearty thankfulness for your existence, and a belief that as long as you are alive, you can do better. Over the years I have become convinced that the more you look outside yourself, and stop dwelling on the negative things in your life, the happier and healthier you are. The mind and the body are interconnected, and heartache really can hurt your heart.

This doesn’t mean that people bring diseases upon themselves or that illness can be wished away, but that individuals have more influence over their own health than they generally believe. Since The Secret came out, people are jumping on the gratitude bandwagon, proclaiming that “gratitude science” can work for you. Go look it up on Amazon—scads of gratitude books are flooding the shelves.

I’m a little troubled by the direction these folks are heading with “gratitude science.” I equate this pseudo-science with those thigh squinchers and ab vibrators they sell on late night television, touted to give magical results with no effort.

It’s all snake oil—they’re just packaging it differently. According to the new gratitude theory, if you are grateful for what you have, more will come into your life. For instance, if you are grateful for your money, you will send out vibrations that attract more wealth.

That’s just another form of selfishness that will make you bitter. It shouldn’t be about what you will get if you are grateful. It should be about living like a decent human being with a free will and a full heart. We have so much for which to be grateful, if we but noticed. If you don’t have the things you need, please call or visit a local church, Salvation Army or the United Way.

When we sit down to our Thanksgiving dinners—so much abundance that we stagger away from the table loosening our waistbands and packing away leftovers for later gorging—let’s also give thanks for those who are serving in so many capacities all over the world. And let us also remember and reach out to those families who are hurting in this economic crisis. If you are able to help someone through this holiday season, it will make you feel wonderful to do so.

Gratitude is good for your soul. It’s also good for your health.

Thank you for reading.

Creeping Holiday Weight-Gain?

2009-11-24T13:42:00.000-06:00

We are on the very cusp of the holiday season - the time when many people find pounds mysteriously creeping onto their bellies and thighs. Some estimates say that folks gain between 5 and 10 pounds between the months of November and January. EVERY YEAR. If you put on extra pounds every holiday season, then after a few years you will be seriously overweight. I can hear you thinking it now: "Oh... that's how it happened."

In the fitness business, people who have not exercised in many years are referred to as “deconditioned.” They may be fat or thin, but in any case, their day-to-day activities have become so limited that unexpected events like having to climb extra flights of steps or chase a flyaway piece of mail represents a serious challenge.

Don’t let a busy holiday schedule throw off your exercise routine. And if you do not exercise, there is no reason to wait until New Year's when the extra baggage already is firmly in place. The days are cooler, and here in Texas, the mosquitoes are tapering off a bit. Get out and start walking, biking or jogging. If you're in a snowy area, I don't have to tell you that shoveling snow is major exercise. Start with a brisk 5 minutes and increase gradually but continually.

Beginning a fitness routine is not easy, and it can be extremely uncomfortable in the beginning. When a person is deconditioned, everything they do requires more effort than it should. But the great thing about the human body is that it can adapt to whatever you subject it to, if you begin slowly and keep at it. You want to run a marathon? Don’t automatically assume that you cannot do it just because you are a certain weight or age. With proper training, anything is possible.

Bearing Life's Burdens

2009-11-24T00:06:00.000-06:00

How many times have I heard a woman say, "I know I should lift weights, but I don't want to get BIG"? While I certainly support the equality of women, it is pointless to insist that women and men can achieve the same degree of bodily development. Women do not have the testosterone necessary to support massive muscle growth. On average, women have narrower shoulders, broader hips, and a lower center of gravity. Ever try that move where you "sit" against a wall and then try to get up without using your hands? Generally, women can do it; men can't. Women are load-bearers; our bodies adapted over the millennia to carry burdens.

Of course, the primary burden a woman's body must carry is a child. I once read that in hunter-gatherer tribes, it took three square miles per person to support life. When populations became too large or resources too scarce, the family groups were forced to move and women often bore the burdens from one settlement to another. Male anthropologists may have seen this as the exploitation of the weaker sex, but I picture the scenario a bit differently.

Imagine a Stone Age settlement. The women are gathering seeds, nuts and small rodents and trying to keep the toddlers from being carried off by buzzards. The men, meanwhile, are out chewing nasty brown stuff, telling dirty jokes and hunting big game. One night, one of the guys is basking in the glory of a successful hunt and says:

"You know Honeycomb, the mastodons are getting a little thin out there, and we have more mouths to feed. We've got to move on to new territory."

"Are you crazy? I just finished decorating the hides on this wigwam. You have no idea what it takes to sew those stitches so tight that no rain leaks through, to get those designs just right so that evil spirits don't curdle the milk."

"We have to have a home where the buffalo roam. What are we gonna eat? Can you magically start growing corn? You gonna pen in some of these wild beasts so they're right here when we want to slaughter them? Get real. Besides, we can always get new hides. Heck, I'll get you a dozen new hides." He gestures magnanimously with a rib.

"I don't want new hides. By the way, you didn’t even notice the robe I have on. It took me three days to find enough yarrow to get this shade of gold. Do you like it?"

"You look fine," he says, and belches.

"You didn't even look!"

"You always look fine. Anyway, we're leaving day after tomorrow."

"I am not leaving my home!"

"We're moving on, Hon. If you want any of this old stuff, you're going to have to carry it yourself."

So she does.

Women's bodies are designed to carry burdens, and especially to bear burdens for long periods of time. This is why so many women can lift quite respectable weights when they are performing leg presses and squats, which require the use of the large muscles of the legs and buttocks, while completing a light biceps curl can be a real challenge. Yet women need to lift weights to strengthen their upper bodies, too. Weight training increases bone density, and the upper body is where we need that most.

All this is a long-winded way of saying that women should not be afraid to lift weights. Weightlifting is not going to make the average woman look like a female bodybuilder. Those chicks work very hard to lose nearly all their body fat and a lot of their normal water content before a competition so that their muscles stand out. In some competitions they are not exactly discouraged from using performance enhancing substances because it makes for a better show.

Years ago, I met one of the stars from the old American Gladiator series. She did not look like any "normal" female I had ever seen, but she admitted that without rigorous daily training, her body became more feminine. I do not accuse her of using drugs, but unless a woman is incredibly gifted genetically, and unless she devotes her life to her body, she is not going to look like that. She simply can't.

So go ahead and hoist those weights, ladies. It may make life's burdens a little easier to bear.