Workout Wednesday: Your Questions; Answered!

Hello everyone!

I've had a few of you send me fitness and exercise questions, and I figure, for every one of us wondering about something, there are tons of others silently pondering the matter, too.

So, I give you another Q&A edition of Workout Wednesday!

From Sare: How important is it to drink protein shakes just after you work out? I was told it helps repair the muscles you just damaged when you lift weights. Is that true?

In theory, yes, this is true. You see, as you strength train, you create teeny, tiny tears in your muscle tissue.

As your body repairs those tears, you get stronger, fitter, and leaner. So while it sounds counter-intuitive, it is indeed a healthy, fit process.

Now, some people will tell you that you can use protein shakes to help that muscle repair along. And yes, technically, that's correct. But in many cases, protein shakes can also add unnecessary calories to womens' diets. They also can dehydrate you, which will hurt your progress and the repair of your muscles. Water is a huge part of the muscle-building process.

So unless you're doing extremely intense weight-lifting, you're better off drinking lots of water and eating a snack that has some good fats, some protein, and some healthy carbs. A glass of milk and an apple with peanut-butter, for example, are doing to do wonders for our body after a workout, especially when coupled with a bottle of water.

But, if you're still interested in protein shakes, or you feel that your weight-bearing workout is particularly intense, then make sure you look into shakes that are made specifically for women. And when in doubt about some of the shake's ingredients, consult a nutritionist. They can tell you what nutrients in the shake will help or hinder your performance.

From Mrs. Southern Bride: Do you ever recommend exercise videos?

This is a tough one for me. Technically, I'm all about any exercise method that gets you up and gets you moving.

So, yes, exercise videos are a great way to get in your daily dose of exercise right in the comfort of your own home.

However, I have two big issues that I sometimes find cause problems for people who use videos as their main source of exercise.

1. Boredom: Unless you own a library full of fitness videos, you can only do the videos you have so many times before you start to know what's coming next, or even, what the instructor is going to say next to push you forward. That's not good for your psyche; i.e., you're going to get bored stiff and stop exercising. And it's also not good for you body. Because when your body knows what's coming next, it becomes efficient. An efficient body means you burn less calories and use less energy doing the exercises, and that means you're not getting fitter. You're just getting less out of your workout.

2. Intensity: To be honest, I've reviewed lots of exercise videos. A few are decent. But many of them are a crock. They're not intense enough to kick your booty into shape consistently. Especially long-term. Once you've mastered them, there's very few videos that can keep up with your intensity. You will be stronger than the videos at some point. In some cases, the videos out there are so easy that you'll surpass them in as little as two weeks. And at that point, you'll need to find something else to do, and very few videos will help you there. Most of the time, you'll need a gym membership and access to a facility with classes and equipment to take you to the next level.

That's not to say all videos are bad. They are a great way to jump start your fitness regimen, and for those of you that adore routine and structure, you may find the video regimen soothing and productive.

My friend Lindsey, over at Learning to be a Wife, had a great idea to fight video boredom: Find a friend who has different videos than you, and swap on a monthly basis. That way, you can try a larger variety of videos and prevent your body from plateauing and becoming too efficient. Thanks, Lindsey!

From Neha: Can you tell me how to lose fat from my face? My body structure is fine otherwise, but my face is broad and chubby and the first area where I put on weight (the only area sometimes!) I really need to tone it, as tied hair looks terrible on me. Could you help?

Unfortunately, there's no proven way to lose weight solely from one part of your body, whether it be your arms, your abs, or even your face.

The only way to lose weight, or lose fat, is to burn more calories than you take in. In other words, you have to exercise enough per day so that you burn more calories than you eat per day. But even this will cause you to lose weight all over your body: your arms, your abs, and yes, even you face. All of it.

You just can't keep the rest of your body the same size and shrink only one part. That's called spot reduction, and it's a fitness myth, perpetuated by the videos that featured 1980s, Jane-Fonda-style calisthenics.

As far as where you store your fat the longest, and what part of your body you lose it from the easiest, that's largely genetic and dependent on your build.

For instance, I hold my weight in my butt and thighs. That's also the last place I ever lose weight.

The same can be said of women who carry their weight in their middles, or in their breasts, or, yes, even in their faces.

But remember, our bodies are what they are; they are different and beautiful and unique vessels that carry us through life. So even if you're not a fan of your "trouble zone," remember, it's part of what makes you, you.

A good balance of cardio exercise and a healthy diet will keep all of us in well-balanced, unique, and beautiful shape. Genetics will determine the rest.

***

So, until next week, Happy Exercising!

And if anyone has a question, feel free to e-mail me or post it below! I'd be happy to answer to the best of my ability!

Workout Wednesday: How the Gym is Hurting You

I've spent the last two days teaching at the gym with an inflamed injury in my left shoulder.

I've spent the last two days telling my classes and clients, "Now, just because my left arm won't go as high as my right arm, doesn't mean yours shouldn't. Remember: I just have an injury."

I've spent the last two days in pain.

But I've also spent the last two days thinking about what an incredibly bad role model I'm being.

Frankly, if my clients were doing what I'm doing right now, I'd scold them.

But that's the thing: So many gyms and trainers, like me, role model and push bad behavior on their clients and members.

In fact, sometimes following gym advice can be downright detrimental to your fitness goals and your health.

Want to know how?

Let's check out Four Ways Your Gym is Hurting You.

1. They're encouraging a 24-7 fitness cycle.

The gym I work for is open 24 hours a day, seven days a week. In their language, there is no "day of rest," at least not for clients paying skyrocketing membership fees so that the gym can keep its doors open at 3 a.m.

The reason gyms plug their 24-7 access is because it's economical for them to do so. They pull in more clients, especially those that work night-shifts or only have time to hit the treadmill on the weekends. But that doesn't mean you need to be there with them.

Most good fitness regimens have two easy, or "relaxation," days built into them. Maybe you do some light stretching or a walk around the block with your dog, but you really shouldn't be hoofing it in a cycling class seven days a week, even though your gym offers you the option.

Also take into account how your body is feeling. If you're hurt, don't go lift weights that same day. In other words, don't follow my example.

Even though you'll see your trainer lunging with knee braces on, or you'll see your Body Pump instructor (i.e., me) lifting weights with a bum shoulder, don't do it.

Frankly, we don't have a choice. It's our job. But it's not smart. And we pay for it. (Which is why I'm still nursing an injury that happened to me almost three years ago. Not. Good.)

2. They're encouraging dehydration.

A lot of gyms have a sauna in the locker room. Many have a hot tub attached to it, too.

But just plain old water fountains? Those are often few and far between.

And the water-bottle holders on the treadmills and elliptical machines? They barely allow you to pack 16 ounces of water with you. (That's not even enough water for 30 minutes of cardio training.)

While it's not a good idea to get into a heating apparatus - a sauna or a Jacuzzi - after a long workout, many gyms encourage it. They use them as selling points for their members, and some trainers often recommend their clients hop in one after a long, hard workout.

Why? Because even though it seems like you're sweating away some more weight, trust me, you're only losing water weight, which, if it happens too much, can dehydrate you, causing a host of illnesses and issues.

This is not a good idea when, in most cases, you're already slightly dehydrated from the workout you just completed. If you still enjoy using them, go on your easy, or "relaxation," days. That's what they're meant for. And make sure you bring water there with you, too.

In addition, make sure you bring a plethora of your own (filled) water bottles with before you hop on a treadmill or into a cardio class. Relying on a water fountain is not a good idea. I often see members go on a five-minute hunt to find the closest fountain before having to wait in a five-minute line to get some much-needed agua.

Hydrating shouldn't be that difficult.

3. They let fancy (and sometimes useless) equipment do the talking for them.

How many of you carefully follow how many calories you're burning while you work away at the elliptical machine?

How many of you keep your eyes glued to the heart-rate monitor as you're climbing the Stairmaster?

How many of you watch that little digital wave that tells you when you've reached your "fat-burning zone" on the treadmill?

Well, I've got some bad news for you, my friends.

All of those little machine gizmos are out-and-out wrong, most of the time.

To be honest, they have no way of accurately pin-pointing your heart rate, fat-burning zone, or caloric output. They just don't. Those little metal detectors on the elliptical's handles seem cool, but really, they're more for show than anything else.

As a rule, they're wholly inaccurate.

They don't have a way to measure your body-fat percentage, your weight, your resting heart-rate, etc.; all of which are necessary before even guessing at how many calories a person burns in a 30-minute treadmill jaunt.

But no one tells you that.

Gyms everywhere let clients hop on a machine and work for 30 minutes straight - because that's how long most gyms allow - not because that's all it takes to get your cardio workout for the day, although that's what they'd like you to believe.

Then they let the machine and all it's pre-sets do the coaching for them.

But more often than not, members use their 30 minutes on the "cardio-fat-burning" setting and hop off, content with their workout, when, in fact, they probably didn't actually burn the calories the machine told them they did.

Fortunately, most gyms offer a certain amount of free sessions with a trainer. If you can snag one of those, they can take all your measurements and give you a more accurate picture of what those machines are actually doing for your body.

4. Stretching is a non-entity.

The gym I work for is a two-story monolith.

The stretching area is a tiny closet - sans door - on the second floor.

In that closet-like space, you'll find a few pieces of a frayed rope, a chewed-on foam roller, and a few plastic mats circa 1980.

The rest of the gym? Complete with state-of-the art equipment from wall to wall.

Stretching really is the red-headed step-child of the fitness world.

But the problem is, every single person who comes into the gym and works out in some capacity should be stretching afterward. It helps your muscles heal; it helps prevent future injury, and it lessens the pain you'll feel once you get home from your gym time.

Still, most people aren't doing it, and partly because the gym literally sticks stretching into the back-corner of the facility, i.e., the place old equipment goes to die.

I can't emphasize this enough. Please make sure you stretch after a workout. Even if the space provided is boring and depressing.

And if it's too horrendous to even think about venturing into the "stretching closet," then talk to a gym supervisor. As a paying member, you have a right to make a request.

***

Well, that's it on my end. Any other ways that your gym hurts you and your workout goals?

Hope you all are having a wonderful day! Please feel free to send me any workout-related questions and posts! I'd be happy to answer them here at Workout Wednesday!

Until next week, Happy Exercising!

Workout Wednesday: Keeping Gym Boredom at Bay

You are three weeks into your 2010 New Year's resolutions.

So, how's it going?

Are you and the elliptical machine bonded at the hip? Have you thrown a punch to get somebody off of "your" treadmill? Do you arrive to the gym at 5 a.m. every day just to reserve your favorite spot in your morning kickboxing class?

And, secretly, do you wish you could kick that elliptical, treadmill and kickboxing class to the curb and go home and eat bon bons? Because whoever said this was supposed to be fun was obviously in need of psychiatric care?

Truth is, if you started your new gym-friendly lifestyle on Jan. 1, you've probably set yourself up for a good pattern by now. You're more than 14 days into your routine, which means you've developed a bonafide habit.

This, my friends, is wonderful news.

However, the downside to developing habits is that, for most of us, we develop boredom as well.

It's like getting jazzed about brushing your teeth every day. Sure, you do it; it's necessary. But you're not all, "Oh yeah! This is my favorite little treat of the day! Me and my minty fresh bristles!"

However, unlike your dental hygiene routine, your exercise routine can be conducive to a whole host of bad things.

Because people who face boring workouts, quite honestly, don't work out.

That's just the hard reality of exercise psychology and the human desire to seek enjoyment over mundane pain.

So what do you do if you think you're stuck in a rut? If you're feeling the incoming call of gym boredom, what can you do to keep it at bay?

Here's four tips on fighting the "average" in your gym life:

1. Find AT LEAST two kinds of cardio you semi-enjoy.
Running can be fun. That stationary bike can be a blast. Power cardio classes can be a gas.

But if you do them every day of the week save Sunday, you're heading toward burn out fast.

I once had a professor tell me, "No one likes to write. They like to have written. Just like no one likes to run. They like to have ran."

In most cases, I find that to be true. And there's the rub: The end product is great, but if the process isn't terribly enjoyable, are you really going to tough it every stinkin' day?

If you can find at least two different kinds of cardio you like, you're much closer to fighting boredom and sticking to a good routine that will get you results.

Alternate running outside three days a week with a cardio-sculpt class three days a week. Take a spinning class Monday, Wednesday, Friday, and hop on the elliptical Tuesday and Thursday. Do what you have to do to make sure every day doesn't look the same for you.

The bonus (besides fighting boredom)? You won't over-train certain muscles and movements. This helps you prevent injury and keeps your body from plateau-ing, which means you'll keep getting results month after month.

2. Make challenging strength-training an important component of your routine.
Every woman should be doing weight-bearing exercises at least 2-3 times per week. I can't tell you how important this little rule is.

Strength-training ups your metabolism (meaning you burn more calories throughout your day;) it also keeps your body attuned and strengthened for the movements you demand of it. In addition, it prevents injuries in areas you may be weak.

Strength-training is often the missing component in most womens' workouts. Trust me, if you want bodily change, you have to lunge, squat, curl and press. I repeat: You. Have. To.

Now, that being said, once you incorporate this into your routine, make sure you evaluate your weight-bearing performance each week.

If you don't leave your Body Pump class sore and tired, or if you don't leave your own free-weights session sweating and sore, you are not lifting enough weight.

About once a month, most women need to change the weight they use for exercises, meaning, once you've mastered one weight, you need to add more. This keeps your body challenged; it keeps you focused, and it gives you a goal.

The last 2-3 repetitions of every single set of exercises you do with weights should be almost impossible to eke out.

If they aren't, add more weight.

3. Keep up your image.
This may sound shallow. Heck, it is shallow. But I swear, this works.

Reward your hard work with a new set of workout clothes, a new gym bag, or a fancy new environmentally friendly water bottle.

Reward yourself with something you can don at the gym that day and feel sassy wearing or using.

We've all had that day where the only thing that gets us out of bed is the thought that we get to wear a pair of snazzy new shoes to work, right?

Well, the gym works the same way. A cute pair of yoga pants can do wonders for getting you excited for spin class this afternoon. Plus, if you're losing weight and dropping sizes, it will show you just how far you've come.

So reward yourself with something pretty. It will keep the good time's coming, I promise.

4. Do a monthly challenge.
Where are you weakest? Do you hate to run a mile? Are you horrible at holding a plank position? Do you collapse after performing a wall sit for five seconds?

Use those weaknesses to your advantage. Start out at the end of this month seeing how long/fast/hard you can do one of your weakest exercises. For instance, run the mile and time yourself.

Write that time down in your phone, your planner, etc.

Then one month later, do the same thing again; run the mile and time yourself.

If you're sticking to your gym routine, no matter what it is, you're going to see improvement because you're going to be stronger and healthier. You're going to run that mile faster.

Seeing improvements like that can really bolster your spirits and keep your focus on the gym. Knowing you're working for something - even if it's just a few seconds off your mile time - can be a huge motivator, more so, even, then losing a few pounds.

Losing weight is a huge accomplishment, but sometimes, it can be frustrating, for example, if you've only lost inches, not pounds. Or if you've got medical conditions that make it terribly hard for that number on the scale to drop very much.

Fitness tests, like running the mile, holding a plank, or doing as many push-ups as you can, are more tangible for a lot of people.

***

So, what are you tips for keeping gym boredom at bay? What do you do to make sure you keep exercising instead of letting the blahs win?

Please share. We can all help inspire each other!

Happy Exercising!

***

P.S. Thank you, all of you, for your support, love and comments yesterday. You all showered me in love, and I so appreciate every one of you! Thank you, thank you, thank you!

Workout Wednesday: The "Don't Quit; Say This Instead" Edition

The oh-so-exciting year of 2010 is still fresh and new.

And the gyms, my friends, the gyms are still packed.

Many of us made healthy-life goals this year for our New Year’s resolutions. Others re-affirmed their lifestyle choices and vowed to maintain their solid eating and exercise habits.

And with these goals being so fresh and new to many of us, we didn’t need much else to get us going these last two weeks.

We inspired ourselves.

We were uplifted by the idea of controlling our bodies and our minds. We embraced the gym and all its machines and treadmills and whatnot with open arms and willing physiques.

"Go! Run! Lift Heavy Weights!" we told ourselves.

And then we actually got into the gym, cranked up that treadmill, and promptly felt the urge to pass the heck out.

Can I get an “Amen!” for all that inevitable pain that came flooding back toward you as you began to place one foot in front of the other on that machine that shall forever now be known as the Conveyor Belt of Death?

Yeah, that’s what I thought.

You see, much like my idea (God willing) of childbirth, when you put some distance between yourself and exercise, the muscle memory dulls; the remembrances of the sweat, painful tears and muscle cramps fade away.

After a while away from the gym, it just seems like a place where people parade around slightly damp, wearing brightly colored spandex shorts.

Sure, it’s a little garish, but not all that entirely unpleasant.

And then you get back in there, and the bright colors begin to fade.

That place is painful; that gym, in fact, is what nightmares are made of.

There’s loud music, grunting people, grimaces of pain, and muscle fatigue so bad you want to lay down on that Conveyor Belt of Death and let it spit you right back from whence you came, where exercise can once again become a distant, vaguely familiar memory.

Well, my dears, here’s the deal: Exercise hurts. It’s supposed to.

And furthermore, it hurts everybody; even that woman lifting weights next to you who looks like she hasn’t ingested any trans-fats in the last eight years.

Even that guy who has the muscles of 12 grown men.

And yes, even that crazy lady instructor yelling at you in your cardio sculpt class.

In fact, exercise is the most non-biased and least racist concept you’ll ever meet. It promises to deliver pain to everyone, from all races, religions, and creeds.

Now, I know what you’re thinking:

“If exercise is darn unforgiving and painful, why would I even do it? Why would I subject myself to that? Why don’t I make 2010 like every year ever, and go home already and enjoy myself? Why do I need to really spend my time in a stupid gym anyways?”

Well, the answer is simple: Because you can.

Because, frankly, you should.

And you, my friends, you can do it.

Sure, it’s painful, but we’ve been over that. Accept it. Move on.

And let’s figure out how to deal with it.

In reality, when facing inevitable pain at the gym, you’ve got to put yourself in a true place of “mind over matter.”

Essentially, you have to talk yourself into not quitting.

Doing this, and this alone, will distinguish you from the other 85 percent of those gym-goers who drop their New Year’s resolutions like hotcakes when the going gets a little rough come February.

So what works? What exactly can you say to yourself that will help you keep going, facing exercise and its mean sidekick, Pain, with all of you’ve got to offer?

Here’s a few non-traditional mantras I recommend saying to yourself – or out loud, if you’re a fan of flirting with public humiliation – while working out:

“What if I’m on a secret-camera show right now? Better not look like a total weenie! Better keep going!”

Seriously, you never know who’s watching. And while chances are you falling off a treadmill won’t end up on America’s Funniest Home Videos, you never know now, do you?

And for those of you that harbor secret desires to be models/actresses/fitness video back-up exercisers, well, this could be your one chance to get discovered. You never know when some talent agent will walk into your hometown gym and go, “Dear heavens, I must have her as one of Jillian Michael’s back-up exercisers on The Shred 2. She’s hired!”

“I wanna be a hot mom /teacher /daughter /doctor /lawyer /therapist /wife /garbage collector!”

Look, no one wants to turn around and find that one day, they’re wearing Mom jeans, leather clogs, and a “I Love Cats” XXL shirt. After all, that just screams “Grandma.”

But listen up: Grandmas can be hot.

Moms can be hot.

People who work at the Social Security Administration helping new citizens and married couples change their legal names can be hot. (I know, random. Welcome to my wacky mind.)

No one wants their husband to turn around one day and say, “Um, honey, you look like such a mom.” Instead, you want him to turn around and tell you, “Baby, you’re one hot momma!”

So? Keep running.

Hot moms, and hot everyone elses, run and strength train and celebrate their God-given bodies.

Do. Not. Stop. Keep. Going. Now!

“I’m doing this for the children.”

When I’m old, I want to be remembered by my grandchildren as someone who made excellent pound cake, but still ran around the backyard with them. I want people to say, “She’s so lively, and she’s 75!” I want to cook big meals for my family, indulge in them, but then go for a swim with the girls at the local YMCA every morning.

And I want that, somehow, to inspire others around me. My children; their children. Random children I happen to come in contact with (which sounds creepy, until you remember I’m a teacher by day.)

Exercise does not just change your life, but it changes the lives of those around you, especially those little brains that watch and wonder at all of what it means to be a grown-up.

So show them how it’s done.

“You know, (insert the name of someone you have a love-hate relationship with here) would keep going.”

Look, sometimes, we envy people. We’re human.

And sometimes, we don’t like those people that make us feel bad about ourselves. Because we’re human.

And sometimes, we want to smack that perfect smile off that perfect co-worker’s face because she has the perfect body and perfect life and perfectly perfect abilities. Because – you guessed it – we’re women, er, I mean, human.

But instead of letting all that envy eat you up inside (bitterness is a good look on no one,) use it to your advantage.

When you want to give up on those last couple squats, tell yourself, “You know, Jillian Michaels would keep going.” (I’ll admit, I have a love-hate relationship with good old Jillian. I love what she does for contestants on The Biggest Loser, but I hate her potty-mouth, her hardened demeanor, and the fact that she’s actually selling a line of diet supplements. Can you say, “Sell Out?” Plus, I do harbor a secret fantasy of one day meeting her and having a “Train Off,” in which, of course, I’d prove to be the much tougher trainer. And I’d win. Duh.)

Trust me, this works every time. After all, no one wants to lose face in front of their secret arch-nemesis, real or imaginary.

Because if she can do it, you can do it better! Trust me.

***

So, what are your mantras? What do you say to keep yourself going at the gym? Please share! Everyone loves a good catch-phrase!

Happy Exercising everybody! Be back tomorrow with more of my normal ramblings!

Workout Wednesday: The "I Can't Believe I've Had to Say That" Edition

For the last three days, I've resumed my normal evening stints at the gym I work for.

It's supposed to be routine; it's supposed to be ordinary.

Except for the teensy-weensy little fact that more than half of the thousands of bodies roaming about the recreation center now are newly inspired.

So newly inspired, in fact, that many of them are - for the lack of a better term - new, or practically new since they haven't seen the inside of a gym since March 2009, when the novelty of last year's resolutions wore off.

They've been brought in through the gym's doors on the wings of inspiration, with dreams of starting fresh and working on a new body representative of the New Year.

As my friend Mrs. Potts called them, they're "resolution-ers."

And they're crazy.

They're clogging every square inch of exercise space with renewed hopes of Victoria-Secret-worthy torsos, and they're royally ticking off all the regular gym-goers who keep the place up and running through the ever-so-ordinary months of April through December.

Now, don't get me wrong, I love the gym in January.

The hustle, the bustle, the energetic buzz of hope and painful sweat mingling in the air.

I also take a wee bit of sick pleasure in noting the sheer shock that befalls many a resolution-er when they realize how terribly painful it is to, um, actually work out.

It's just good to know that, indeed, a consistent 12-month routine will do wonders when put up against a resolution-er who goes hard and heavy for two months before hiding their gym membership for the remaining 10.

Luckily, some of the gym-goers I work with have already figured this out. I call them the"regulars."

And the regulars? The regulars hate the resolution-ers.

They hate them with a passion they normally reserve for people like - well - me, as I'm normally the one who tortures them with phrases like, "Oooopps! Just kidding! I may have said that was the last one, but I was joshin' you! In fact, you have 10 more push-ups!"

So, in order to keep the peace among resolution-ers and regulars, gym staffers and trainers are often hyper-aware these first months of the year, shocking even ourselves with what ridiculous phrases we utter all in the name of due diligence.

In the last three days alone, I've managed to string together a veritable smorgasbord of phrases that would shock even the most seasoned gym-goer.

So with that, I give you Workout Wednesday's first edition of "I Can't Believe I've Had to Say That."

"No ma'am. We do not have wheelchairs available to push you out to your car. I understand that you're quite sore since this your first day back at the gym, but we just don't have the staff or means to provide you transportation from the gym to your vehicle. You're just going to have to walk on your own."

"You're looking for a machine that will help you get rid of your back fat, you say? No ma'am, I don't need to see your back fat right now. I'm pretty sure I know what you're talking about. Ma'am. Ma'am, please. OK, ma'am, if you really want to show me, let's go to the locker room before you lift up your shirt again."

"Sir, I'm going to have to ask you to leave. Well, because this is a family center. Yes, it's a family center, and you're not allowed to flip someone the bird when they kindly ask you to relinquish the treadmill you've been using for two hours. Sir, that's exactly what I'm talking about. We'd appreciate it if you'd refrain from making that very gesture right there while using the facility."

"Sir, I know you like to be front and center for my Body Pump class, but I have to insist that you please not interrupt the classes prior to mine so that you can reserve your spot. Other instructors and members use the room before us, and you can't just 'call' a spot in the morning and expect to have it saved for you in the evening. Yes, even if you leave your towel and water bottle there. I'm pretty sure somebody is going to move them."

"I'm sorry, ma'am, but I'm not liable for the fact that your Gucci sunglasses fell off your head while you were taking my class, causing you to step on them. No, I'm pretty sure the gym won't pay for them. Well, yes, next time, I'll make sure to warn the class that they should remove all extraneous apparel before lifting and squatting. Thank you for the tip."

"Ma'am, we ask that you refrain from talking on your cell phone during all spinning classes. Well, I understand that it was your mother, but if it was an important call, we'd appreciate it if you'd take it outside. I'd hate to have you shout over the music again. That must be terribly hard on your vocal cords."

"I said lift your shoulders. Your shoulders! Not your hips, you're shoulders! Yes, those things at the top of your arms. No, not your elbows, you're shoulders! No, no! Not. Your. Butt. Your SHOULDERS!"

"Sir, please finish your beer before you come inside the gym."

***

Seriously, where do these people come from?

I know there are plenty of resolution-ers out there who have enough proper etiquette and manners not to bring alcoholic beverages to the gym or practically ask for a piggy-back ride to their cars at the end of the day. And to them I say: Kudos!

The New Year is a great time to start a new gym habit, and I encourage all of you who fell of the exercise wagon in 2009 to make 2010 your year!

But remember, consistency is more important than quantity. Don't burn yourself out. Take it slow and steady, making small changes as you go. It will much easier to stick with it all year long and get those results - and that body - that you dream of.

And hey, before you know it, you might be one of those regulars rolling at your eyes at the resolution-ers next year.

But don't forget your roots.

We all have to start some year.

***

Until next week, Happy Exercising everybody!

Workout Wednesday: The Gifts to Give to Those at the Gym

It's hard to shop for people who like - or aspire to like - exercise.

It's a fine line you're walking when you try to give a workout-related gift to someone you love, who may or may not also love the gym.

By purchasing, for instance, a set of three personal training sessions for your significant other, you could be saying:

"Here. I know you wish you had the money to find someone to train you a couple days a week. And you know, it always helps to have someone else encourage you along in your weight-loss goals. So here! I celebrate you and your healthy lifestyle! Merry Christmas!"

Or, you could be saying:

"Here. I know you've been going to the gym lately, and I figure you'd like a personal trainer because, well, maybe I think I need to help you along a little bit more on those weight loss goals, if you know what I mean. No one's getting any younger - or thinner - as they say! Merry Christmas!"

The lesson here is this: Unless your friend/spouse specifically says, "You know what, my dear? I'd love a few sessions with a good old PT this year," think of something else for your burgeoning gym guru this holiday season.

And to help you along, I've got some suggestions below.

Without further ado, I give you, The Top Five Fitness Gifts to Give Every Gym-Goer.

1. A massage

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Unlike the sometimes-misinterpreted personal-training sessions, a massage says, "I know how hard you work on your body, so here: Take a little break on me." It's something most people won't buy for themselves, either, but it's a crucial part of a healthy lifestyle and fitness regimen. People have to embrace relaxation, and a little gift-card for a good old rub-down will help them do just that.

2. A personalized fitness accessory

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If you know the special person in your life likes yoga, get them a fun, flirty yoga mat (some places even allow you to produce mats with personalized photos printed on them. Cute!) If that special person enjoys cycling, buy them spinning shoes or a well-tested gel seat. They're Body Pumpers or strength-trainers? Get them a snazzy pair of weight-lifting gloves. These items are always well-appreciated, and they show that you know and understand what your special someone is into. But unlike, say, workout apparel, you don't run the risk of getting them the wrong (and possibly insulting) size.

3. A gym bag, complete with the necessities

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Good gym bags are hard to come by, and more often than not, gym rats will instead stuff everything into an all-purpose tote and head out, losing their headphones in the huge purse's abyss and forgetting half of what they need. So get them a good gym bag, with many compartments, and fill it with pony-tail holders, extra socks, drink packets and trail mix. It's a personalized gift that keeps on giving. Check out my recommendations for what to pack in a gym bag here.

4. A nice pair of sneakers/running shoes

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This idea comes courtesy of my husband, who did this very thing on our first Christmas together three years ago. Pack up your friend/wife/husband/sister/etc. and head to a running store, where a store employee will watch your friend/wife/husband/sister/etc run, walk, and shuffle, getting a feel for their foot, stride and what shoe would work best for them. Most stores and employees will make three shoe recommendations for your feet. Then, buy them the shoes they choose from the three. This is a great gift for someone who works out a lot and wears their shoes out. While they should be swapping them out every six months, many gym-goers don't. And thus, they begin to experience ankle, knee and shin pain. So get them those well-deserved shoes. They, and their feet, will thank you.

5. A subscription to a fitness magazine

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With full workouts, diets and fitness tips in every issue, magazines like Women's Health, Shape and SELF can be helpful for a burgeoning workout king or queen. But buying each issue piecemeal - just after a "fat-burning" headline catches your eye at the grocery check-out counter - can be expensive. So buy your loved one a subscription. They'll appreciate it - and you - every month when that magazine arrives right to their doorstep.

***

So that's it on my end. Hope you can find something here for that special gym-goer in your life (or heck, yourself!)

And thank you for the all birthday wishes yesterday! You all are the best!

Until next time, Happy Exercising! Be back tomorrow with more of my normal ramblings!

Workout Wednesday: All things bright and (not so) beautiful

I teach a lot.

Which is a good thing, considering I'm a teacher. One could hope that teachers actually, you know, teach.

But I don't just teach English to high-schoolers. In the evenings, I teach fitness to men and women of all ages.

I've done it for a while.

In fact, I've done it for much longer than I've actually taught high-school language arts.

It's pretty routine for me: Get up, get dressed, pack my lunch and a gym bag, go teach English to America's reluctant-to-learn future leaders, proceed to the gym to teach a few fitness classes to much-less-reluctant-to-learn current leaders, head home, write fitness programs for tomorrow's classes, ice various sore points in the old bod, and go to bed.

Some days, I feel like I could move through the day in my sleep.

And while I love what I do, I have to tell you, some days, it's an act.

Especially the gym part.

I've taught so much fitness for so long that I can teach a lot of classes on auto-pilot, if need be. I've literally taken off the microphone after two hours of yelling at people and thought, "What in the world did I just say/make them do for two hours?"

Not something I'm terribly proud of, but hey, it's the truth.

And it's a purty darn valuable truth for the days when I'm sick, tired, or both, simply because I can turn on my "exercise brain" and just start teaching, no matter how rough the rest of the day has been.

However, that auto-pilot comes back to bite me in the butt from time to time.

Or, should I say, it comes back to bite me in the beautiful butt from time to time.

You see, with some classes, like strength-training or cycling, there's a lot of air time to kill.

In other words, you can only tell someone to squat and curl and lunge so many times - and to go "harder, faster, lower!!!!" - before they come over and punch you in the face.

Sad truth, but for some reason, people don't like to be yelled at. They much prefer praise and encouragement.

So, as an instructor, I try to do that. I fill all that air time with "Great work!" and"Keep it up! You're almost there!" and, when I'm feeling really peppy, "ExcellentexcellentEXCELLENT!"

Whatever I can say to keep people going (and to the fill the terribly awkward silences,) I will.

I have no shame.

But sometimes, when my fitness auto-pilot is kicking in and I'm searching for words of encouragement, I resort to a few standards; a few good, praising phrases that do the trick for me every time.

My new standard?

The word "beautiful."

Oh yes, "beautiful."

I love it for a million under-appreciated reasons.

I love that it has three syllables, but I can stretch it out to four or five, and enunciate the whole thing, making it sound a little more like "Bee-aahhh-yoo-ti-fullll!!!" (which I sometimes sing for extra emphasis.)

I love that it can be mixed in with tons of other words, a la "Beautiful work!" or "You're working on those beautiful legs!" or "Lookin' beautiful!"

And I love that it's just a nice thing to hear. Who doesn't like to be told they're beautiful, right?

Well, turns out, the novelty does indeed wear off.

I realized that last night, as I was teaching. I realized that, indeed, I love "beautiful" a little bit too much.

I use it a lot.

And by a lot, I mean two times a minute.

Without knowing it, I've become beautifully obsessed. I'm averaging about 50-60 "beautifuls" a class.

People, I'm starting to annoy myself.

And I'm pretty sure I'm annoying everyone else in the class, too. They've begun to stare at me as if to say, "Seriously, lady, no one is all that beautiful when they're panting hard and sweating like a pig. So zip it, you crazy freak!"

The problem is, when I start to think about it and tell myself "Brittany, pick a different phrase, for goodness sakes!" even worse things happen.

I second guess what I'm saying.

I'll start to say the, um, B-word, and then, Bam! I catch myself.

But I've already let a syllable or two slip out, and I'm forced to change phrase mid-word, causing me to shout something along the lines of "Be-attitudes!"

Or "Beaut-tudie!"

Or "Be-azzle razzle!"

All lesser-known, far-harder-to-understand fitness phrases of encouragement, which in the wrong company, may or may not be confused with several expletives.

Not good.

So there I am, stammering out some awkward gibberish phrase. Miked.

The silence that follows - filled only by that semi-cheesy, techno workout music - is deafening.

My class full of exercising people stares awkwardly. I laugh awkwardly. We all keep exercising, awkwardly.

It's one big beautiful disaster.

So, does anyone have any suggestions? What do you all like to hear for encouragement while you're working out?

Can anyone spare a quick vocab lesson for this rather pathetic English-fitness-teacher?

I desperately need help before I have to join some sort of five-step program for Word Over-Users Anonymous.

Hello, my name is Brittany, and I've abstained from using the phrase "be-azzle razzle" in public for two days.

Hi, Brittany.

***

You know what I just realized? This weeks' blog posts make me look like quite the freak.

One cold, eye-burning, beautiful-spewing freak.

I swear, I'm not that weird. (OK, I am that weird, but I'm also terribly nice person. I swear. Really. I am!)

So, thanks for all of you who managed not to point and laugh at me for the last few days. (Or managed to hide the pointing and laughing behind your computer screens:)

I appreciate it. I also appreciate all the advice from yesterday.

And to keep you all posted, I am planning on seeing a doc soon if it continues. I'm actually not a fan of most doctors, so it's terribly hard for me to do, but I realize I may have to go, in this instance.

And for those of you that pointed out that it might be happening on the same stretch of road every day, kudos! Because it is happening at basically the same place every day. I didn't even realize it. I wonder what's floating nearby in that area....Eeek! Scary!

Also, for those of you worried about my fellow road-travelers, never fear. I've gotten downright pre-emptive in guessing when the temporary blindness is about to start, and I pull over immediately, if not sooner. I don't want to hurt anyone. Plus, I don't want to get the thumbs down from Mrs. Potts:)

I promise to keep you all posted if/when I find out more!

Until then, Happy Wednesday!

Workout Wednesday: Running through the pain (and the coughing, and the sneezing...)

I've had about 10 different people inquire over the last month about one thing we can all relate to:

Exercising when you're sick.

And since I (and others I know) have been feeling off-again, on-again yucky for the last couple of weeks, I think it's high-time I addressed the issue of hitting the gym when you're not feeling so hot.

The holidays are right around the corner; temperatures are dropping; people are stressed out, and their bodies are getting worn down.

So the question is, should they exercise through the sniffling and sneezing?

It's very common for exercise aficionados and trainers, like me, to tell you to push through the pain.

But the problem is, sometimes this isn't always in your best interest - especially when you're sick.

From a public health perspective, it's a pretty big no-no. Short of hospitals and schools, gyms are the next place you're most likely to catch some kind of fungus, infection or common cold. There's just too many body fluids, heat, and heavy breathing going on to stop it.

So, if you're at all concerned about those people in the cycling class next to you, or the older gentleman walking on the treadmill in front of yours, stay home.

From a societal perspective, it's the kind thing to do.

That being said, what about from a personal perspective? Is it OK to take a quick run around the neighborhood if you're under the weather?

That depends.

First off, are you running a fever?

If yes, then say "No!", to that run that is. There's no need to drive your body temperature up any higher. You'll be doing more harm than good. (This seems like a no-brainer, but trust me, you have no idea how many people tell me they were "rocking a 101-degree temperature" before coming in for weight-training. Not. Good.)

However, if your body temperature is still hovering around the average 98.6 degrees, take a second look.

Are you achy? Are you very congested? Do you have a pounding headache? Are you nauseous?

In most cases, you still want to avoid the gym. Your body is already under stress, and exercise is going to put it into further stress. When you're healthy, this is a good thing; it allows your body to get stronger, to improve. But if you're not feeling well, you're only diverting the attention away from your body's healing and repair process by making it focus on the simulated fight-or-flight syndrome that is exercise. You could , in fact, be slowing down your total wellness.

But sometimes, there are a few exceptions.

For instance, if you're just feeling a little slow, a little lethargic, and little - well, icky - consider going to the gym.

You might feel like you may be getting sick, but if you're unsure - and you're not running a fever - give it a try. Do 45 minutes of cardio, or do an hour of strength-training.

Exercising builds endorphins, or feel-good body chemicals. After the exercise, you'll feel a release of stress; you'll feel more upbeat. You'll even have more energy - the perfect boost to drive yourself through the rest of that holiday shopping.

Some research shows (although results are not entirely conclusive yet) that exercise can even be a preventative method for the common cold or flu. It can, in essence, bolster your body and energy levels so that you can fight off encroaching germs and illnesses better.

Pretty neat, huh?

So here's to a happy, healthy, holiday season!

I salute any and all attempts to use exercise as a stress fighter; I promise it will work better than any venti-peppermint-whipped-mocha-double-shot holiday treat.

However, if the snow is falling and the flu is calling, stay indoors. It's better for you - and your gym buddies - in the long run!

Until next week, Happy Exercising! Have a wonderful Wednesday everyone!

***

Quick Note: Have you all seen this amazing giveaway at Fantabulously Frugal?

Seriously. Go. Now. It will blow your mind!

I know I don't normally do this, but this one is just too good. I've almost given up Christmas shopping entirely, in hopes that I will win it and can then lavish everyone I love (and myself:) with the goods.

So go enter. (Perhaps mention I sent you, if it's not too much trouble? Thank you, sweet friends!)

Be back tomorrow with some regularly scheduled blather!

Workout Wednesday: Don't Be "That Girl," Part 2

We've all been guilty of a little something I like to call "Over-Eaters' Exercise."

You know. You've had a rough week; you binged one too many times on the chocolate ice cream, and before you know it, every spoonful you insert into your stressed-out mouth is followed by echoes of your mother's voice, chanting, "A moment on the lips; forever on the hips!"

Ugh.

So, you do what any normal, red-blooded, over-worked woman would: You hit the gym a wee bit harder than you did the week before.

You take control; you rally behind yourself, and you burn some serious calories (and hope and pray that chocolate ice cream metabolizes faster than the three bags of potato chips you inhaled the week before.)

That, in essence, is normal. (Even we trainers do it from time to time.)

But around the holidays, a few of us take this kind of behavior to whole new level.

These women, stressed out by the holiday shopping, decorating and eating, are acting out in ways that men would never dream of.

They are all "That Girl," of the holiday variety, bombarding gyms and exercise video Web sites like there's no more tomorrow (except for the next month of holiday eating, revelry, and general mayhem, which seems to haunt - and motivate - their every step.)

So, I give you: Don't Be "That Girl" Part 2: The Holiday Edition. (Find Part 1 here.)

That girl is scared stiff of next week's turkey dinner, with all the trimmings. That girl is getting a tick just from the thought of the three sticks of butter required to make her grandmother's stuffing. That girl wonders how many calories are in one fried onion ring atop her favorite green bean casserole (and approximately how many minutes it will take to burn off said onion ring on the treadmill.) That girl is "Buys-A-Platinum-Membership-to-The-Gym-And-Attends-Every-Fitness-Class-for-the-Seven-Days-Prior-to-Thanksgiving" Girl.

Come on, you know you've seen her. She's there before you; she's there after you. She takes so many spinning classes - in a row - that the instructors have started to call her spot "That Girl's Bike." She's wearing the same outfit three days in a row, and you're pretty sure it's been unwashed, just like her, as she hasn't seen her washing machine or her shower because, thanks to your gym's 24-7 open-door policy, she hasn't been home.

When forced to go to work, that girl wears ankle and wrist weights over her Ann Taylor suit. She does butt clenches at her desk, noted by the fact that she's been steadily moving up and down in her seat for the past three hours, all while filing, typing, closing deals and pumping those wrist weights in a manic, bicep-curl-like fashion.

But fear not, after Thanksgiving, you won't see that girl for a while, at least until January. She's burned out and burned away so many calories that by the time she sits down to enjoy a turkey feast, she passes out in her plate. Promptly.

Still, not all women are obsessively hoping to pre-emptively burn calories before the Big Turkey Day. There's also women who maintain that Thanksgiving can, and should, be healthy - a day where regimented dieters load up on complex carbs and nutrients so that their bodies are prepped and ready for the quick grabs and elbow jabs required for the most serious of Black Friday shoppers.

Yep, it's that girl. She's buying cranberry sauce made with Splenda. She's cooking a Tofurkey the likes of which you've never seen. She's slipping bran instead of butter into the stuffing; she's coating green beans with heart-healthy skim milk instead of cream-of-mushroom soup and fried onions. She's "Determined-to-Make-Thanksgiving-a-Low-Fat-Healthy-Vegetarian-Meal" Girl.

She'll slip fiber supplements into your yams. She'll make a sugar, milk, and egg-free pumpkin pie. She'll maintain that all family members submit pre-approved nutritional facts for the dishes they've offered to bring to the Thanksgiving feast. She is, in essence, out of control.

She'll also eventually cave and eat an entire apple pie on Black Friday, instead of shopping, simply because her fiber-filled, low-calorie Thanksgiving left her so hungry and unsatisfied that shopping just no longer seems important.

***

Obviously, I'm kidding here. Most of us really aren't crazy enough to exercise our brains out and swear off all butter during the Thanksgiving feast.

But I do hear some people maintain that they're "going to workout extra hard this week, so they can eat a ton of turkey and the trimmings" when the time comes.

Or I better yet, I hear others swearing off all food made with dairy and animal products right before Turkey Day, simply because they're afraid of what it will do to their waistlines.

So, I'm here to tell you: Don't.

Don't do it.

You deserve a break; your body deserves a break (and some pumpkin pie.)

Moderation and the occasional splurge isn't going to kill you; in fact, in most cases it will make you stronger.

People who over-exercise before an event often quit the gym for months at a time after the fact, simply because they burn out hard and fast. And people who overly restrict their diets, especially when it comes to comforting, special-occasion food, will often end up binging - consuming more calories than they would have originally - if they just enjoyed their original Thanksgiving meal with family and friends.

So, yes, while it is important to eat a healthy, balanced, low-fat diet most of the time, Thanksgiving should be an exception. It's one day a year.

Don't be That Girl.

Drop the Tofurkey and live it up.

***

Happy (Workout) Wednesday!

Workout Wednesday: It's like having me there with you, without all the yelling....

I spend hours of every week writing workouts. I write them for my classes; I write them for my clients; I even write them for myself.

It's the part of my job I simultaneously love and hate.

I love the end product, and I love watching my clients and classes really get a good workout from something I plan.

But I hate it because sometimes I feel like I'm pulling at hairs. My creativity runs out after a while. There are only so many variations on a squat or a push-up. In essence, a lunge is a lunge is a lunge is a lunge.

The biggest challenge, by far, is writing my cycling class.

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It seems simple, right?

After all, there's a bike. You pedal the bike. You yell at people to pedal the bike faster. Repeat for one hour. Done.

The thing is, spinning bikes are deceptive. They are not your ordinary, average stationary bike.

Designed to emulate the open road, spinning bikes allow you to adjust how much resistance you apply to the front wheel; as you add resistance, it becomes harder and harder to pedal, making it feel as if you're climbing a hill.

It is for this reason that spinning has become so popular at gyms worldwide. The fact that you can control the intensity makes it favorable for people of all ages, genders and backgrounds.

It's also the perfect tool for interval training, which is the most effective way to work muscles, burn fat and train your cardiovascular endurance, all in one fell swoop.

You'll get more from a 45-minute spin class than most people get from two hours on a treadmill or hitting the weights.

And gyms, knowing this, have started to spend a little more on spinning bikes. They are no longer just for group classes. You'll find them out in the cardio section of the gym, as well. And personal trainers are using them as much as they can, too. (The Biggest Loser candidates use them all the time.)

So, even if gyms aren't offering spinning classes, they're often are offering spinning bikes.

Which means you don't have to wait in line for a bike or get to the gym 30 minutes early to reserve your spot in a class. You can go whenever you want and do your own thing.

And to help, I went ahead and wrote out one of my favorite spinning classes for you all, complete with music.

All you have to do is download these tunes, pop in your ear buds, hit play, and go!

***

Quick Note: The gym I work for forbids us to use music that has the potential to offend anybody. Which means anything that even hints at vulgar language, God, sex, drugs, alcohol, politics, holidays, Christ, Jon and Kate Plus 8, football, Michael Jackson, or the Holy Spirit is off limits. We basically have a ban on music that makes references to religion, politics, lewd and lascivious behavior, and/or pop culture. It's a wonder I don't play Mozart every week. I mean, what else is left? So let's just say iTunes and are tight. I've given the old test run to more music than a Rolling Stone journalist. Which just shows how committed I am to this job because I'm not a big fan of most popular music. But still, there's something to be said for a good, workout tune. Sure, I may never listen to any of the stuff below when I'm not in the gym, but once I'm there, bring on the wacky, Swedish techno. Something about that driving beat. I'm in! And so are most gym members. Hope you are, too!

Song #1: We Break the Dawn (Karmatronic Remix) by Michelle Williams - This former member of Destiny's Child actually released a gospel album before doing some solo mixes that are really good for any workout. And this song is one of them. It's kind of driving and pretty motivating.

This is your warm-up song. You want to set your resistance low, just so that your legs are pushing but not too hard. Then work up to a brisk pace and maintain. You should be over 100 rotations per minute - RPMs. This is fast, but not sprinting fast. Hold that pace for 2.5 minutes, then add one or two more hits(gears) of resistance, still keeping your pace brisk. You should be warm at the end of this five-minute song.

Song #2: Hands Open by Snow Patrol - Snow Patrol is fairly popular and keep their lyrics fairly clean. They're a go-to for most cycling classes.

For this 3.5-minute song, up your resistance to medium-heavy. You should have to push, hard, but you should be able to move along with the beat of the song. The real work happens in the chorus of the song. Every time the chorus happens, drive down with your legs as fast as you can; sprint. Then, once the next verse hits, settle back into the beat of the song. Don't touch the resistance; keep it medium-heavy. You should do three sprints by the time the song is finished. Through the entire song - sprinting or just keeping pace -stand up and hover over the saddle, also known as the bike seat. This will engage your core, hamstrings and butt.

Song #3: It's All You Fault by P!nk - I'll admit, I'm not a huge fan of P!nk. But this song is catchy. And it's got a good beat.

Add one or two more notches of resistance and keep the pattern up you started in the previous song by Snow Patrol. You're sprinting on the chorus and keeping up with the beat during the verses. The only difference is that you're working a little bit harder (read: using more resistance) and a little bit faster. By the end of this 3.5 minutes, you should be breathing really heavily.

Song #4: I Need a Hero by Frou Frou - Love Frou Frou. Love them. This song also has a lot of universal appeal because Hollywood came aknockin' and used it in one of the Shrek movies.

Add resistance until the pedals feel really heavy. Stay standing and hovering over your saddle. You're settling into a heavy/steep climb. Just keep pace with the song. You won't be moving terribly fast. But if you have enough resistance on the front wheel, you'll be working. And working hard. It's a 3.5-minute climb, but don't rest afterwards. You are going to keep climbing.

Song #5: Innocent by Our Lady Peace - Again, love this band. Love them. Love this song. It inspires me every time.

Don't touch that heavy resistance from the previous song. All you have to do is sit down. Your legs work harder in a sitting position, because you don't have the rest of your body weight helping you out. Keep up with the beat of the song, and keep climbing up that hill.

Song #6: What Hurts the Most by Cascada - Cascada actually made dance/techno music popular and mainstream in the States. And thank goodness, because she's a savior when it comes to finding palatable, upbeat music for fitness classes. Corny lyrics, sure. But catchy beat, definitely. (And this song is a Rascall Flatt's re-make, so a lot of people know it.)

Lighten that resistance. You should have just a couple more notches/gears than your warm-up resistance. Now, find a brisk pace that you can hold fairly easily (100 RPMs or faster.) Maintain that pace, but every time the music picks up, sprint. Hard! Go as fast as you can, while staying seated. Back off to that brisk pace (100 RPMs or faster) when the music and driving beat drop off. Repeat through to the end.

Song #7: Check Yes Juliet by We the Kings - This is kind of a cheesy, teeny-bopper song, but it's super, duper catchy. And it has very distinct choruses.

Add enough resistance so that you've got a medium load on the front wheel. Now repeat the process from the previous song: Maintain a brisk pace and all-out sprint on the chorus. Stay seated throughout. This is one song where you'll really "feel the burn," in your legs if you have enough resistance on that bike. It's going to be a lot harder, though, than the previous song, because you should have added more resistance.

Song #8: Time After Time by Quietdrive - Do yourself a favor. Skip the classic Cyndi Lauper version of this song, and download Quietdrive's version for a workout. It's more motivating.

Still sticking with the pattern you set in the two previous songs, you're doing spring intervals. This time, though, make your resistance heavy and stand up and hover over your seat. Then go. Maintain a pace that stays with the beat of the song, and then on the choruses, push. Hard. It's an all-out sprint, fighting that resistance. This is the point in the workout where you're going to want to quit. Don't. I know it hurts, but if you can keep going, there is a built in break at song No. 10.

Song #9: Don't Let Me Stop You by Kelly Clarkson - Kelly Clarkson is another stand-by. I don't listen to her unless I'm cycling. But I actually really like this song for almost any workout. She sounds mad, which is good. Sometimes, you need to get mad for a good workout.

Reach down and get some water. Sit down but keep that heavy resistance on the wheel. Maintain a pace that stays with beat of the song (not terribly fast.) Then, on the choruses, stand up, and hover back over that saddle. Now, sprint against that heavy resistance through the chorus; keep a nice even (and slower) pace on the verses, while you're sitting. The verses are your active recovery time. Take it and use it, so when that chorus kicks in, you can stand up and go as hard as you can, sprinting even with that heavy resistance on the bike.

Song #10: New Shoes by Paolo Nutini - Alrighty, here's your break! You've done almost 20 minutes of interval training, a lot of it with heavy resistance, so you've earned it. This song is kind of weird, but I like it's funny lyrics. It's a good change of pace.

Back your resistance off till it's just a little bit heavier than your warm-up was. Sit down in the saddle. Then work up to a brisk pace (100 RPMs or faster) and just maintain. You're flushing the legs, getting rid of any lactic acid that's built up from working against heavy resistance for 45 minutes or so. You're just working; you're not dying. Breathe deeply and store up energy for the last three songs.

Song #11: Down by Jay Sean - Corniest song ever. I stole this one from my hip high-school students, actually. But it's got a good beat, and it's oddly uplifting. Also, the rap portion of this song has one of the funniest rap lyrics I've ever heard. "...And honey, I'm down like the economy." Seriously, what a metaphor. I die every time.

You're going to do "jumps" or "lifts" on this song. Put medium resistance on the bike and set a brisk pace. Then lift straight of the saddle, standing up in the pedals, right over the seat, and count to four, maintaining your pace. Then lower back into the saddle and count to four, maintaining your pace. Repeat those up-down counts of four throughout the entire four minute song. (And hint: Make sure your hands rest lightly on the handlebars. Don't pull yourself with your arms. Allow your legs to lift you and lower you.)

Song#12: Falling Inside the Black by Skillet - This is a Christian band my husband listens to. And they're a little bit too "screamy" for me, if you know what I mean. But this song is intense in a good way. And it's nice to motivate you as you head into the home stretch.

You're heading up one more hill, and it's a big one. Start out a medium-heavy resistance, sitting or standing; you decide. Then, every 20-30 seconds, add another gear of resistance. Don't worry about speed. You're not going to be going that fast, especially toward the end. But this is the last big challenge for your muscles. You want to see how heavy you can make that climb. Just keep moving the legs and adding that resistance every 30 seconds. By the end of this four-minute song, you should be struggling to keep pedaling.

Song #13: Evacuate the Dancefloor by Cascada - She's back with another ridiculous, yet catchy, techno, hit. This is the last song, so hang in there. You're almost done.

Back your resistance off till it's light, about the equivalent of your warm-up resistance. Pick up your brace till it's brisk (100 RPMs or faster.) Maintain, until you get to the chorus of this song. Every time the chorus hits, sprint as fast as you can. The resistance is light, so go fast! You should only do about three sprints, and then the hard work is over! So work, work, work here at the end.

Song #14: Everyday by Dave Matthews Band - This is any easy song. You could play almost anything here. You're whole goal is to bring your heart rate down.

Don't worry about speed anymore. Just pedal at a natural speed, allowing the legs three minutes to come to a natural stop. You're allowing the legs to relax; you're cuing the body to start to cool down. You're letting that heart rate come on back to normal (i.e., not pounding out of your chest.) Just pedal for three minutes.

Song #15: Reasons Why by Nickel Creek - Again, this is an easy song. If you don't like Nickel Creek (which is kind of unforgiveable in my world, but I'll let it go, just this once) pick something else calm and relaxing for this song.

Here, let the legs stop and come on off that bike. Stretch your hamstrings and glutes (the back of your legs and butt) and your quadriceps (the front of your thighs.) Roll your ankles around; shrug your shoulders; and roll your neck out. Release tension and relax. You're done!

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There you have it. Now all you need to really get the full effect is an MP3 file of me yelling at you! Which gives me an idea...

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Heads up: Next week, I'll be answering more fitness questions, so if you've got an inquiry, feel free to send it my way! Thanks so much!

Until then...Happy Exercising everyone!

Workout Wednesday welcomes its first guest blogger!

Ladies, I cannot tell you how thrilled I am to welcome my first guest blogger to Workout Wednesday.

Allow me to introduce the lovely, talented, blogging aficionado Brittany, from Notes from the Grove.She's recently started a running program, and I knew she'd be the perfect person to talk to you all about setting your fitness goals and achieving them, even when some big obstacles can stand in your way. (Plus, she's like my blogging BFF and my West-Coast counterpart. And I love her.)

When I read Brittany's guest post, I teared up, because in her candid, brave words, I saw so much of myself and so many other women. It's hard to love ourselves and our bodies sometimes, but I hope Brittany's post can show all of us that we're not alone in our thoughts, feelings, and sometimes cruel self-analysis. And that with determination and a little bit more self-love, all of us can learn to appreciate our bodies for what they are: Gorgeous!

So, without further ado, I give you (a completely different) Brittany!

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First of all, I just have to say how amazing it is that Brittany Ann and I met. Because MY name is Brittany Ann too! She's my NAME TWIN! But it doesn't stop there. Check out this crazy list of similarities:

*Our maids of honor at our weddings are both named Blair.
*We each have two siblings, and we ALL have "B" names.
*Our maiden names both begin with "R".
*Our husbands both have graphic design backgrounds.
*They're also both new to the military.
*We have weird soup obsessions.
*We both LOVE Nickel Creek. A LOT. After I told Brittany that I've met them three times, she proposed marriage. I SAID YES! You should be expecting your invites any day.
*We're both hippie chics at heart. (Although I prefer the term "flower-children.")
*And we're both, like, ridiculously good looking and awesome.

So yes, suffice to say, we were probably separated at birth (even though I think I'm maybe a couple of years older but that is beside the point and ruins my fantasy that I have a long lost twin sister out there who goes by the same name).

Anyway.

Brittany asked me to guest post today after I wrote a quick little post about how I started a 5K running program.

I am one of those people who hates, dreads, loathes (pick a word) working out. It's not enjoyable for me and it never has been. I wish that it was. I've had quite the bumpy road when it comes to my body and my body image, so I thought I'd share my story here, in hopes of maybe encouraging or inspiring other women like me.

All my life, I was the runt. I was always the shortest, tiniest person in class, and pretty athletic. I cheered; I danced; I did gymnastics (in fourth grade. I did 22 back-walkovers in a row on the playground!). In seventh grade, I think I had something ridiculous, like 4-percent body fat. I was tiny, totally in shape, but definitely under-developed for my age.

When I was about 14, my parents took me to get some sort of growth test where they took X-rays of my wrists. Turns out, my head and my body were in two different places. Although I was 14, my body thought I was still about 11. I didn't get my period until I was 16 years old, and I was barely 100 pounds by the time I graduated high school.

Three months after high school, I began college. I went with the assumption that I was safe from the Freshman 15 due to my body's history.

Boy, was I wrong.

I gained it several times over (with no help from my birth control). In three months, I packed on more than 30 pounds, and it took my dad saying, "You look chubby," to get me to even realize it.

Yep, I was one of those people who gained a ton of weight and didn't even notice. Even now I look back and think, "How did that happen?" I had never had to diet or workout to keep weight off in my whole entire life, and I didn't know how to do it. Thus began a six-year battle with my new, unwanted body.

In 2004, when I was 24, I finally graduated college. I began working; I moved in with my boyfriend, and I was just facing the everyday pressures and stresses of life. Within a few months, I dropped 20 pounds. Again, I didn't even notice. People started making comments and when I finally took a moment to look at myself, I saw that they were right.

I fluctuated a lot during my mid-20s. At my highest weight (I'm 5'3"), I was probably just over 150 pounds, and at my lowest (during a break-up), I dropped to 118 pounds.

Over the years I have mentally beat myself to a pulp. I am someone who constantly compares herself to everybody else and suffers from guilt. If a girl is my height and is thinner than me, I feel guilty for being bigger than I "should" be. And if a girl is bigger than me in any way at all, I feel bad for her and guilty for being "luckier." These negative feelings have served me no purpose, and I've spent far too much time hating my body: Hating it for not being better, for not looking good in the latest trends, or for not measuring up to the girl sitting next to me.

And when I DID feel good, it was short-lived. Because there always was (and will always be) someone thinner, in better shape, and just generally prettier than I was. I went through a long period of time where I couldn't even pick up a fashion magazine. The terrible feelings I had about myself would just consume me. I hated every single one of those girls on those pages.

I began to take some control around 2005 by trying to watch what I ate more closely, and I began doing Jazzercise off and on with my mom. I think educating myself has been a big part of things. But it can also be very scary. I enjoyed living ignorantly about what I put into my body because if I didn't know, then I didn't have to care. But ignorance will also make you fat and unhealthy.

I began finding out what kind of foods work best for me. My body has a tendency to take sugar and deposit it directly onto my stomach. Sugar has been a hard thing to let go of. I'm a big drinker, too. (Not in an alcoholic sort of way, just in the "I really enjoy it" sort of way.) So I've had to learn to say "No" to the beer and have a glass of red wine instead a lot of time. As you know, eating is only half of it. And up until recently, that was all I was doing for myself.

With my 30th birthday about seven months away, I've begun to realize I don't have a whole lot of time. What's perky now won't be perky for much longer, so I'd better preserve what I've got.

My husband joined the military and has been gone since June 24 of this year. When I went to visit him in Oklahoma last month (we live in Idaho), I was shocked by what great shape he's in! And he's almost 38 years old! Since January, he's probably dropped about 30 pounds and he has a six-pack to show for it. That really pushed me over the edge in a very positive, productive way.

My husband and I have a very physical relationship in addition to our emotional/mental one. We both find each other very attractive and are always hugging, kissing, and touching. I don't want to lose what we have and the importance of maintaining my health and physical fitness has become a big priority for me (not to mention that this will serve me well when we decide to have a baby.)

I'm pretty new to this fitness stuff. I've never had a routine that I've been able to stick to for more than a week or so. But three weeks ago, I downloaded the Couch to 5K running program onto my iPod. It's free in the Podcast section of iTunes. And I blocked out Tuesday and Thursday nights for yoga at my gym.

I don't expect perfection from myself, and I forgive myself for missing a workout. It's okay to eat something unhealthy. The key is moderation. The key is knowing you're human. The key is never giving up. They key is knowing it's never too late.

And it helps to have a goal. Next Spring, my husband and I want to run a 5K together!

With any luck, we will all be here for a long time. Every day is a chance to begin again or to continue a good streak. I find motivation and encouragement all around me: in my husband who is almost 10 years older than me and who, after years of not doing anything physical, got a six-pack! In my sister who had a baby last August, and as soon as she was able to, got up several times a week at 5 a.m. JUST to squeeze in her workout (and she's a single mom). In myself, who not so very long ago hated the way her body looked and has come a long, long way.

There are days where the last thing I want to do is go to yoga or run. But once I do it, I feel great. It's putting on my workout clothes and getting out the door that is the hardest part for me.

So once I get home from work, I immediately change into my workout clothes. That way, I'm already half way there. I don't measure my progress by a scale. In fact, I don't own one. I measure my progress by the way I feel and by the way my clothes fit. I take time now to look in the mirror to see what my body really looks like. Lately, I've been doing a whole lot of this:

"There's definitely room for improvement. But, damn. I look pretty good."

(And most importantly, I FEEL good.)

Thank you for having me, Name Twin!

A little Q&A for Workout Wednesday

Hello dear friends and fellow exercise fiends!

I've had a couple requests for information from a few good friends, so I dedicate this Workout Wednesday to Brittany and Mrs. Potts, who were brave enough to ask me what's on their minds when it comes to health and fitness.

First up, the amazingly sweet Mrs. Potts sent me an e-mail asking the following:

I was wondering if you have any recommendations for shoes. I specifically need training shoes that work for cardio classes as well as fitness equipment, [and] walking shoes....The thing I find with walking shoes is they look all fuddy-duddy. When I walk, I'm going 3-5 miles at a 14-minute-a-mile pace [Go, girl!] so it's not a leisurely stroll. But I don't want to wear something my grandmother would have worn - although I really miss her and mean no offense...Do you have any recommendations or any Web sites you'd send for research purposes?

First off, can we please all carry out a collective groan for the grandma walking shoe? Ugh. Mrs. Potts, we know what you are talking about.

Those puffy, plastic-y looking Reeboks with the Velcro straps? They seem to round into booties the second you put them on your feet? They come in shiny white or dull black, which are only made worse by wearing the a hideous pair of color-contrasting ankle socks (known in some circles, also, as The Grandma Sock)?

My grandma, God love her, does indeed wear these. And she looks adorable and grandmotherly in them.

Fashion-forward, though, they are not.

So what to do?

Well, I'd recommend finding either a trail shoe or a running shoe you prefer. A trail shoe is more rugged, in case you decide to off-road it a bit. A running shoe is lighter weight, but it is designed to support the foot through the steady pound of a run. And neither option will leave you looking like you've strapped on your sneaks just in time for the early-bird special.

Brooks, Asics, and Mizuno (my personal fav!) do these shoes the best, in my opinion. They are pricier, but all they do is shoes. And they know their stuff.

They each make a couple different models, about three different kinds of trail shoes and about six different kinds of running shoes. They all do something a little bit different, depending on what you need. I wrote a another Workout Wednesday post on how to find out what shoe you need a while back, so feel free to check that out for extra help.

Most companies will update their shoes every six months to a year. The make and model - The Asics Trail Sensor, let's say - will stay the same. It will just receive a new number, so the Asics Trail Sensor 2 became the Asics Trail Sensor 3 just this year, for example. It's the same shoe, with slight improvements.

For instance, I use the Mizuno Wave Creation 9. In January, they will update my shoe to the Mizuno Wave Creation 10, which I will most likely purchase, as January is the next time I need to replace my shoes.

Once you find the brand, make and model of the shoe you love, then you should be able to purchase any updated version of it, no problem. (Although, I should warn you, once in a while, they get it wrong. My beloved Mizuno Wave Creations had a bad half-year when they went from the Wave Creation 5 to the Wave Creation 6. Bloody toes abounded and Internet reviews were cruel. Luckily, they fixed their mistakes with the Wave Creation 7.)

Also remember, shoes should be replaced every six months for runners and every 9-11 months for walkers.

Now, moving on to a shoe fit for classes and gym equipment: You'll want a good cross-trainer.

They are designed to handle a variety of movements on a variety of surfaces. I recommend Asics, Saucony, or (some models of) New Balance.

However, if you run at the gym or take lots high-impact classes (like kickboxing or circuit training) you might want to invest in running shoes. Unlike cross trainers, they are built to handle more pounding. (See above recommendations for running shoes.)

As far as online Web sites, I love Running Warehouse. (And they paid me nothing to say that. Sincerely, I love them. All of my own accord.)

They give you a wide selection; they tell you exactly what the shoe is designed to do and who it's made for, and they are slightly cheaper than other vendors. They also give you free, two-day shipping with any order. I buy all my shoes through them, and I have for the last three years. They are uber-dependable.

Hope that helps! Happy (shoe) hunting, Mrs. Potts!

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Now, my Name Twin asked another question last week that I think a lot of us ponder. I also think that it's important for us to understand it, in light of the current public health issues facing the United States at this time. And she deserves a big hand for bringing to light the fact that a lot of us talk about this issue, but few of us actually understand it. Good work, Brittany! I applaud your bravery!

She writes:

I don't understand why being overweight is a disease. I'm not judging or trying to sound mean, I just really don't understand. I've always thought that your weight is a result of your eating and exercise habits...Maybe some day you could write a post to educate me and the others out there who don't understand.

This is a tricky one. With the Centers for Disease Control and Prevention(CDC) estimating that more than half of American adults are overweight or obese, though, public health professionals, and not just personal trainers, are taking notice.

Now, in essence, being overweight is, indeed, most directly related to diet and exercise habits. Sometimes, however, it can be related to medication and other health-related issues. There are plenty of overweight people who eat right and hit the gym. There are also others who don't. And with a body mass index (the percentage of your body weight that is made up of fat) between 25 and 29 percent, they aren't technically considered to have a "disease" - yet - by the CDC. They do, however, fall into the CDC's category of overweight - a part of the population that is in more danger of becoming obese than those with a body-fat percentage under 25 percent.

Those with a body mass index(body fat percentage) of 30 percent or higher are considered obese by the CDC, and they are the ones who are actually fighting a disease, according to the rather new national guidelines.

Much like alcoholism or drug addiction, obesity is an illness. Most people struggling with obesity need intervention - help of some kind - to beat the disease. And that help does not just come from personal trainers and a gym membership. Quite often, they need therapists, psychologists and medical doctors to help them take the weight off and keep it off. They have to work through emotions, impulse control exercises, and, sadly enough, histories of abuse.

They often work against their own genes, because again, like alcoholism, obesity is genetic. It's a veritable nightmare, actually, as a lot of people struggling with obesity are also genetically pre-disposed to slow metabolisms and malfunctioning satiety complexes (the ability to recognize when your stomach is full so that you stop eating.) In essence, it can be handed down just like sickle cell anemia or Tay Sachs disease, both of which are given to children by their parents, who are genetic carriers for the disease.

Chronic over-eaters also actually show similar brain activity to alcoholics. They build serotonin - feel-good brain chemicals, if you will - by eating, just like a drug addict gets his fill of serotonin from a hit of his narcotic of choice.

Also like other diseases, obesity can be a gateway to a host of other medical issues: diabetes, hypertension, cancer, heart disease, liver disease, strokes, some forms of arthritis, and infertility. And most people suffering from obesity deal with not one, but multiple illnesses off of that list.

In addition, people who are obese are more likely to require medical intervention - rehab, emergency-room visits, doctor care, and medication - than those who are not.

Unfortunately, society is only now coming around to accepting obesity as a disease. But things are changing. For instance, you get a tax break for seeking medical help to lose weight (and you will save money in the long run. The previously mentioned diseases are much more costly to treat than obesity.)

Some employers are also building free weight-loss programs into their employees' health benefits packages. And healthier food choices are becoming easier to find (and in some instances, tastier, too!)

No question about it. Personal responsibility is very important in living a healthy and fit lifestyle. We have to be in charge of what we put in our body and what we do to it.

But battling obesity is not like battling the last 10 pounds we'd all like to lose. It takes a lot more work and hardship, physically, mentally and emotionally.

Hopefully, with public support and sensitivity, we can battle this disease that threatens so many members of our national community.

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Well, that's it on my end. I love, love, love answering your questions, so please feel free to send them my way! I'd love to hear from you!

Until next week...Happy Exercising!