A Brotherly Cry

Wednesday did not start out well.

My alarm went off, jolting me out of a nightmare in which I was still teaching high school and was put in charge of an entire classroom of 12th-grade boys who had "behavior problems." Except no one told me that they'd moved the school day's start time, so I kept showing up to work an hour late and walking into an out-of-control classroom as I was being yelled at by a principal I'd always hated at my previous job.

I had the sweats and a racing heart-rate by the time I finally gained consciousness and realized, thank heavens, that it was all just some sort of sick and twisted dream.

Luckily, I made it to my current job on time, but then it all went downhill from there.

I had two clients stand me up, and then my small post-partum group fell to pieces within minutes of starting our workout. I witnessed poor parenting, borderline child abuse, and out-of-control kids in a matter of minutes, and I was near tears by the time the group finally left.

Women and children are my favorite populations to work with, and when I want to run away from them, you know it's bad. The stress of the morning was so intense that it had literally sent my blood-sugar plummeting, leaving me shaky and starving - a feeling I haven't had happen to me in years, as I'm normally very good at controlling it.

But, with another small group up next, which, child-and parent-wise, is normally even more of a nightmare than the first, I had no time to recuperate.

And my funk for the day had already been set. Before 10 a.m., I was officially over Wednesday.

Which is why, as I was timing an abs circuit for my clients, I didn't even glance back when I heard the training room door open behind me.

And, when I finally got a glimpse of a uniformed sailor standing there, I didn't so much as bat an eyelash. (I work on a Navy base, for cryin' out loud. Everyone's in uniform.)

But, then, for some reason, I did a double take.

Because standing in the door way, grinning away, was my baby brother.

I stopped yelling mid-sentence - "Keep your shoulders in line with your..." - and promptly burst into tears.

My clients looked at me like I'd grown three heads. My brother laughed at me and kept yelling, "Why the heck are you crying?"

And I just kept bawling away.

You see, my brother isn't stationed here, like us. He's safe, and he's stateside. But because he's a sailor, like my husband, we don't see a lot of each other. The government owns us all.

Plus, I had no idea he was in South Carolina for a few hours doing some paperwork yesterday.

And I had no idea he'd gone around all morning asking several other trainers in adjacent parts of the gym where I was until he found me.

I don't know. I guess it all just all got to me.

The bad day; the happy surprise. I was in shock.

And apparently, when in shock, I cry.

And thankfully, though I only got to spend no more than 15 minutes with him, it turned my entire day around.

I had a fun final class with my last group of cyclists for the day, and I made it home happy and much more relaxed than when I stumbled out of it at 6 a.m. that morning.

All thanks to my baby brother.

And, perhaps, a good cry.

***

Happy Thursday, everyone!

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 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!

***

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!

Workout Wednesday: Giveaway Winner! (And What to Pack in Your Gym Bag)

I am so excited to announce the winner of the first ever Workout Wednesday giveaway!

So, without further ado, the winner of a brand-spankin'-new workout bag, courtesy of CSN Luggage, is....drum roll please...number 15 on the Random Number Generator...

Kayla from Livin the Great Life!

Congrats Kayla! Shoot me an e-mail at britr (at) ufl (dot) edu, and I'll get you your well-deserved prize!

Yay! I'm so excited for Kayla!

But, because I don't want the rest of you to leave completely empty-handed, I thought I'd give you a little something, too...

My recommendations on what to pack in your own gym bag!

(I know, not nearly as exciting as winning an actual bag, like Kayla did. So for those of you that keep reading this, trust me, I appreciate it. Truly, I only pretend that my so-called "words of wisdom" are as near and dear as winning an actual prize. But a girl can dream, can't she?)

So, for the rest of you loyal friends still reading this, I leave you with this.

The Top 1o Items in Every Good Gym Bag

1. Make-up-removing wipes/towelettes: Trust me and my acne-scarred face when I say this: It is not a good idea to wear day-old make-up during your workout. If you hit the gym after work, take your make-up off. Otherwise, in the short term, you're a sweaty mess, squinting through stinging eyes. And in the long-term, you're breaking out like it's your job. You can buy generic versions of these wipes for less than $3 a pack. Wipe one over your face before you hit the treadmill, and you're ready to attack the workout. And your skin won't pay for it later.

2. A pack of pony-tail holders: I go as far to keep a few extra on my wrist at all times, too. These things break easily. And before you know it, you're facing a workout with locks a-flowin'. That's not comfortable. And claw clips, headbands and bobby pins rarely withstand a workout alone. (Again, trust me. I've broken my last pony-tail holder at work, only to try and Boy-Scout my way through the pony-tail process at the gym later that day. Nothing has worked like the real thing, that's for sure.) I firmly believe most problems can be solved with duct tape and/or a pony-tail holder. (Can you tell I used to be a camp counselor?) Never leave home without them.

3. Tampons or your own preferred form of sanitary protection: Here's an FYI for any of you non-birth-control-taking ladies. Exercise can bring on an impending period. (It also can work as a pain/cramp reliever, too, but that's for a different day.) Let me say that again. Exercise can bring on an impending period. You don't want to be caught unawares. And you don't want to have to have your cycling instructor tell you, AT THE END OF THE CLASS AFTER YOU'VE PROPPED YOUR LEG UP INTO A SPLIT FOR A GOOD HAMSTRING STRETCH, that you've brought on your impending menstrual cycle. Enough said.

4. A spare change of undies: We've all been there. You've worked out. You're gross as can be. And you completely forgot you had a meeting, a grocery trip, a PTA thingie, whatever. There's no time to shower, so you make do. You're just going to have to towel off and wear the sweaty-ness you're currently bathed in out and about. Do yourself a favor. Change your underwear. I shouldn't have to tell you that, indeed, these little cotton necessities trap a lot of sweat in a short, short period of time. You will feel, smell and stay a wee bit cleaner if you swap out your undies before you go. Also, see item #3. Just sayin'.

5. An empty bottle: It's a big pain to get off and on the treadmill for a sip of water from the resident water fountain. Fill 'er up beforehand. Then work through your routine without stopping. Don't use that water fountain as an excuse to take a break, ladies!

6. A spare pair of socks and/or a sports bra: These are the most commonly used items that women forget to throw in their gym bag, along with everything else they have to remember. So to keep your feet dry and your chest, well, in place, on an absent-minded day, stow an extra pair in your bag. Always.

7. A bottle of body/deodorant spray: This helps greatly in situations like the one mentioned in #4.

8. A small can/bag of almonds or peanuts: These nuts help control blood sugar and will give you an extra boost of energy if you start to feel peckish in an afternoon workout. They are also quite hardy, and don't need to be refrigerated, so as long they bag/can is sealed, they'll last quite a while in that gym bag of yours.

9. A small towel: Wiping sweat away with your hand or arm is pretty useless, wouldn't you say? You need something more absorbent, and a towel is just the thing. This is also a common gym courtesy, as it's nice to lay it down on community services (a bench, a mat) before you use them, as well as wipe down community services (cycling bikes, steps) after you use them.

9. A light sweater/jacket: Now that we're officially into fall, things will start to cool off. And there's no quicker way to catch a chill than to stop moving and to start air-drying. Your sweat, that is. Even in air-conditioning, you will start to feel cold once you start to slow your roll a little. Walking outside, into cooler temperatures, will only exacerbate the situation. You put yourself at risk for muscle cramps, as the sharp changes in body temperature can cause your previously warm muscles to seize up. A light jacket will help control your body temperature as you make your escape out of the gym and back to your car.

That's basically it on my end. Did I miss anything? What else would you all recommend? Because trust me when I say that if you can think of it, you will need it, at one time or another.

The motto here is: When in doubt, put it in your gym bag.

What do you keep in your gym bag?

***

And remember, if you have a request/question for Workout Wednesday, please feel free to post a comment and ask away! I'd love to oblige!

Also, thank you, everyone, who entered my giveaway! Winner or not, you're all so sweet and important to me! Thanks for making this so fun to host! And thanks to CSN Luggage for making it possible!

So until next week, Happy Exercising!

Workout Wednesday: Giveaway Style

Imagine my glee when CSN Luggage contacted me and offered me a product to give away to all of you wonderful people out there in the blogosphere!

Let me tell you, I did a happy dance.

Then, I spent several hours surveying their pretty fabulous Web site, hoping to find the perfect product for you all.

But, despite the array of bags and duffels and rolling suitcases, and heck, even mattresses, they boast, there was really only one direction to go.

Anyone who really knows me understands that I have a deep and unfailing belief in the Three Gs: God, good friends, and a great gym bag.

And God and good friendship are free for the taking around here, I hope.

So today...Workout Wednesday is giving away a great gym bag!
Because seriously, going to the gym without this lovely piece of luggage would be a real crying shame. One of you deserves it (and my undying jealousy that you get to carry it!)

And for those of you who are not big fans of the gym, trust me, this bag could do a lot more. It would make a great diaper bag (it doubles as a bag and a back-pack.) You could definitely use it was a carry-on for a short trip. And, if you're like me, and you like to travel with most of your worldly possessions with you at all times, well, this bag has the room for them and then some! It's multi-purpose, people!

(Pictured here in tan, but you're getting it in Sea Mist, the blue-green color from the first photo.)

So, without further ado, the rules:
1. Post a comment below about anything, really: What's in your gym bag, how was your day, what do you eat for breakfast, etc. (1 entry)
2. Become a follower (or remind me that you already are one) (2 entries)
3. Post about this giveaway on your blog (3 entries)

So there you have it. This giveaway ends at 8 p.m. EST next Tuesday, Sept. 8. I'll announce the winner during next week's Workout Wednesday, where I'll also tell you what to pack in any good gym bag.

Thanks for entering! And until next week, Happy Exercising!

Workout Wednesday: Don't be "That Girl" and Other Gym Phenomenon

I live in a college town, so when we go back to school, we go back in a big way.

The college students flood the town, moving back into their apartments and clogging streets and walk-ways going to and from class. Meanwhile, parents are loading up their kids and dropping them off every morning at our various public and private academic institutions.

We're all on the back-to-school, 10-month, no-vacation schedule. It's reliable; it's expected; it's predictable. It's also, oddly enough, inspiring.

The regular 9-to-5-ish nature of the back-to-school schedule invigorates many an exerciser that dropped out of the gym race over the laid-back summer months. Mothers know when their children are in school and now have regularly scheduled times when they can hit the gym; college students go to the same classes every week, so they, too, have some nice open holes in their schedule that the gym fills quite nicely.

So, as a result, those of us that work in gyms are literally getting bum-rushed with members. They're coming out of the woodwork in all shapes and size, ready to get back into their regularly scheduled programs.

Unfortunately, though, with them come many a gym stereotype. The people who, after a summer off, forgot the unspoken gym protocol that we all follow. Instead, they push their way to the front of the cardio-sculpt class, the line for the treadmills, or the lane in the lap pool, and then proceed to make an utter fool of themselves.

You don't want to be these people. Which is why, if I encounter you, in a gym, acting as any of the below stereotypes, I may not be smiling. Actually, I might not even nod in your direction. I may even be forced to roll my eyes at you. Why? Because someone has to take a stand, before you ruin the gym for all of us. Consider yourself warned.

And now, I give you, "Don't Be That Girl."

That girl put in a lot of effort to get ready for the gym. That girl appears to have bought a whole new outfit just to be here, today, next to you on the Stairmaster. That girl is Wears-Skin-Tight-Matching-Leopard-Tights-and-Sports-Bra-and-a Face-Full-of-Make-Up-Just-to Go-to-the-Gym Girl. That girl may also manifest as Dresses-Like-an-Exotic-Dancer-to-Work-Out Girl or Actively-Sells-Avon-Off-Her-Own-Face-At-the-Rec-Center Girl. What that girl doesn't know is that gyms are hot, sweaty places, where support and breathability outrank fashion-forward every time. Very often, that girl is there to pick up a man. Except she's rarely successful, seeing as her make-up starts to melt the second she steps on a treadmill, leaving her looking like some sort of raccoon, wildcat hybrid. Not that she'd get any pity from anyone around here, as most have already averted their eyes for fear she's about to pop out of that tube top she's inexplicably sporting. (*Shout out to Rachel for reminding me about this stereotype:)

Then there's that girl. The one who thinks she's just too cool for school. So cool, in fact, that she's willing to stand and scoff at the 60+ women all around here in her kickboxing class who are punching and kicking as if they don't realize what they look like. That girl is I-Don't-Try-Exercises-for-Fear-of-Looking-Like-An-Idiot Girl. She may also be known as I'm-Too-Good-For-This-But-I'm-Still-Standing-in-the-Class Girl. That girl won't do so much as a push-up for fear she'll look like the rest of us crazy, sweaty, uncoordinated people. Instead, she stands amid us all, a look of disdain plastered on her face. She may even laugh at the person giving it her all, who slightly, and imperceptibly, stumbles during a step class. The only calories she's burning are from the righteous indignation she feels at having to sit and watch the whole class do sets of crunches around her.

Oh, and we can't forget that girl. The girl that stops and listens to the background music played in most gyms across the country. She screws up her face in concern and confusion, before promptly reporting to the gym's front desk and asking them to find something else to play on the radio, please. She's Reads-Too-Much-Into-Techno-Music Girl. Sure, techno music doesn't make much sense. It's basically a bunch of barely discernible synthesized voices singing some variation of "I love you; I would do anything to have you; I'll die without you" to a driving, pulsing beat. And while most gym-goers simply ignore it, that girl doesn't like it. Not one bit. But because she refuses to bring her own iPod, or heck, even a Discman to the gym, that girl asks the front desk to change the music to something she'd enjoy working out to a little bit more, you know, like reggae, or better yet, gansta rap.

Still, nothing compares to that girl. You know the one. The one you live in fear of running into in the locker room. Because she'll be naked. Everywhere. She's I-Like-Being-Naked-All-Over-This-Locker-Room Girl. A towel? What's that? That girl doesn't own a towel, at least not a full-sized one. She drips dry on her walk from the shower to her locker. That girl only then fishes out a hand towel, OK, basically a wash cloth, and wraps it around her head before she sits. down. on. the. communally. used. bench. But before you can say, "Ma'am, I think you're actually sitting on my towel," she's back up and over at the vanities and the mirrors, leaning all of her nakedness against the sink, and, gulp, examining her eyelashes, her pores, each miniscule part of her face that makes her, in all of her God-given glory, press herself further and further onto the once-pristine vanity. Worst yet, she may recognize someone, and because this girl often does double-duty as I-Don't-Understand-Personal-Space Girl, she then stands entirely too close to some poor soul and talks about their sons, who are in the same kindergarten class. And yes, she is still naked. Now, sure, we're all women; it's not like we don't all have the same parts, as the kids like to say. But it's just a little unsettling when that girl takes a full 45 minutes to put her clothes on and almost seems to insist on touching every available surface in the locker room with her bare bum before she does so.

Well, that wraps it up around here for today's edition of Workout Wednesday! Tune in next week because Workout Wednesday is hosting a giveaway! Until then, Happy Exercising!
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Oh, and today's the last day to ask the hubs questions! I'll post his responses tomorrow!

Workout Wednesday: It's finally back! (So now what do we do?)

Phew! It's been almost a month since we've had a Workout Wednesday around here.

You'd think there wasn't enough time in the day for exercise or something.

Except, wait...there's not.

At least, it seems to be getting harder and harder to fit it in.

With the return of the school days, most teachers are already back and working full-steam ahead; parents are running around like crazy, trying to grab school supplies, books and tutors for their kids; and some adults are even heading back to the classroom themselves, ready for collegiate and post-graduate study.

With all that, who has time to even think about fitness?

But as we head toward the busy times brought about during the fall months (and then, Eek! The holidays!) it's good to have a couple of tricks in our arsenal that will help us get in our daily cardio and strength training.

Here's my Top Five Tips for Cramming in Some Cardio (and Some Other Stuff, Too!)

1. Pay the exercise bill: Have you ever forgotten to pay your electric ball, only to remember an hour before the power plant closes that you owe them their monthly dues? You probably drive like a madwoman to drop off your cheque, or better yet, dropped whatever you were doing and signed online to pay that bill! Exercise needs to have that kind of urgency. Schedule it into your day, and make it a must that it gets completed by the end of the day (your deadline.) When you're mapping out your week, write down when you'll exercise, where you'll go to get it done, how long it will take, and what you will do while you're there. Then, set an alarm reminder on your cell phone. Tape a note to your steering wheel. Schedule an e-mail to yourself, so you get a handy little reminder, every day at the same time, in your inbox. If you nag yourself, you'll build up a sense of urgency. Then, you'll have to get it done.

2. Find a partner (but not to exercise with): If your children are your excuse for not exercising, find somebody who has the same problem. Then swap childcare hours. You watch their little ones while they exercise, and they watch yours while you exercise. Not only will your babysitting partner help you get rid of the Kids Excuse, but they'll also keep you honest and on schedule if they're expecting you (and your children) during certain times of the week.

3. Get in good with your local fitness instructor: Find an exercise class you love at a time that works for you. Then get to know the fitness instructor. Talk to her/him before or after class. Drop them a compliment. Make music and exercise requests. Then, if you miss a class, that instructor is going to notice. that. you. are. missing. And they are going to call you out on it when you return. We, as human beings, will feel bad about this, as if we've let someone else down. No one wants that. But the positive side effect? We won't miss our daily exercise class again, simply because we don't want to disappoint our favorite instructor.

4. Watch some T.V: We all prioritize our favorite television shows. For instance, on Monday, 8 p.m., many of us will tune into Dancing with the Stars religiously this fall. You've blocked out the time; you're going to watch your favorite celebrities boogy if it kills you. Use that pre-scheduled time for some exercise, too. Do some squats and lunges while the show airs, and on commercials, hold some planks and do some sit-ups to work your abs. You'll kill two birds with one stone, and the T.V. show will help distract you from your burning thighs and core.

5. Make your man do it: OK, even the boys need to work their buns, too. So make your husband work out with you. Walk or go for a run early, in the mornings before work. Or find a video that appeals to men and women, like P90X, set up your at-home equipment, and turn on the TV and DVD player, all before the hubs comes home. When we comes in the door, put him right to work with you. Most of us still don't want to look like fools in front of our husbands, so we'll stick with it longer if they're doing it with us. Their sheer presence can be motivating. (And if you're like me, it might even bring out a competitive streak!)

Well, that's it on my end. What do you all do to fit in exercise? Share your tips, if you've gotta 'em! Remember, we're all each others' best resource. We can learn so much from our peer women.

Also, if you have a request or an exercise question, please feel free to ask away. I'd love to answer it in an upcoming issue of Workout Wednesday. Until then, Happy Exercising!
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EXCITING NEWS: We've got a guest poster around here tomorrow, and I'm married to him;) That's right! I've finally convinced the hubs to blog for me! Tune in tomorrow for Living in the Moment: The Husband Edition.

Workout Wednesday: "Cheat" a little

First off, I just want to express a huge thank you to everyone who expressed their support and compassion on yesterday's post. You guys brought tears to my eyes, and I am so blessed to call you friends and a support system. Thank you from the bottom of my heart. Now, on with Workout Wednesday...

OK, let's face it, life's not perfect. And thanks to this crazy roller-coaster we're on, it's also really unexpected, at times. As women, we are often the ones in charge of plowing through the messes to get to the other sides of life's challenges.

I know that right now, with our move less than a week away, I'm going crazy. I'm living amid boxes. My house is a mess. I can't cook an healthy meal, and I can't spend copious amounts of time at the gym. Needless to say, I may have put on a pound or two during this time of stress.

Now, I can tell myself that once we're moved, those few pounds will fall right back off.

However, I don't know about the rest of you, but that's not a huge comfort for me in the moment.

What often happens to women is that, while dealing with stressful changes and situations, we gain a few pounds (nothing major, but we can feel it,) which only makes us feel worse and more stressed out about the chaos we're currently in and that lies ahead.

Still, with little to no time to do anything about it, we think we don't have many options. In short, we become resigned to feeling cruddy about ourselves for a few weeks or so.

I, however, think there's a better way. I have developed a few ways to "cheat," that post-gym high and lean physique.

To deal with the stress of change, coupled with the stress of a little extra weight, I have four methods that make me feel better about myself, without having to commit more than one hour of my day to them. Some are a little shallow; others actually help you physically, but they are definitely my tried-and-true coping strategies for when I can't be diligent about my workouts or my diet.

1. Using self-tanner

Here's how I see it: Everyone looks better with a little tan. Tan skin slims you down and highlights muscle definition that may be hiding. It also helps disguise the more flabby portions of our thighs, arms and waists. In addition, it gives us a bit of a glow, which enhances our appearance without a stitch of make-up. I know I look better with a slight tan, so when I need to feel better about my body, I grab an easy-to-use subtle bottle of self-tanner. Works like a charm. Without losing a pound, I'm more comfortable in shorts, skirts, or sleeveless tops. I look better, and therefore, I feel better.

2. Take a yoga class
If you do have time to hit the gym, you might think you'd want to pack in a calorie-burning, high-intensity hour of exercise. Not so. Yoga and stretching classes make you feel longer, leaner and more relaxed. And in many cases, it won't require you to shower immediately after (because come on! I know I'm not the only one that struggles to find decent shower time during the day!) You really will feel slimmer after a yoga class, thanks to the exercises' lengthening properties. Sounds weird, but trust me, it works. (If you don't have a class nearby you can attend, get a video. I dare say it's even better than getting an extra hour of sleep!)

3. Drink flavorful, low-calorie beverages

I am a coffee and water girl, but when I get hit with stress, I will reach for any energy drink or soda that promises sweet carbonation and an energy boost. I never crave colas or sweet teas, unless I'm stressed. And I know that the friends of mine who do call themselves Coca-Cola addicts, well, they reach for it even more when they're stressed. But soda is bad for you no matter how you slice it. Non-diet versions pack lots of calories, and diet versions still have carbonation, which hurts muscle tissue. My solution? Crystal Lite, Propel, Arizona tea, and other non-name-brand drink packets. They are almost virtually calorie-free. They come in an array of flavors, and many of them offer vitamin or caffeine supplements, for those of us that like an extra kick. Drinking these satisfies my stressful craving, but they don't make me add on any additional pounds.

4. Focus on your face
I have worn sweat pants, solidly, since Saturday (my poor husband!) But I've been packing and moving and sweating and getting. stuff. done. I don't have time for a skirt. Still, slouchy lounge-wear makes me feel gross. I feel bigger than I actually am. And yet, I'm wary to try on my skinny jeans, simply because I'm afraid they won't fit. What to do, what to do? Well, I trick myself. I do my hair, put on make-up, and wear fun earrings. When I pass a mirror, I know at least my face looks good. (If I could only remember not to glance down at my thighs. Stupid full-length mirrors.) With my face at least presentable, I don't feel like a totally gross slob, which, in turn, helps me obsess less about the rest of what feels to be my ever-widening physique.

So there you have it. My cheating tips. Which, come to think of it, is a bit of a cheat even for Workout Wednesday, since I really didn't talk about exercise in here today. Oh, well. I know, as women, we've all been here, too. I know you all can totally relate, which is such a beautiful blessing to me. So that being said, what are your "cheating" tips? Please share in the comments below. I love when I can learn something useful and easy from other wonderful women.

Until next week, Happy Exercising!

Workout Wednesday: Put some shoes on it

Look at those beauties!

People, allow me to introduce you to the newest loves in my life...My new running shoes!

Ah, yes, with the pink and silver detailing, I feel as if they are just beckoning to me, with outstretched laces and a roomy, yet comfortably snug midsole.

OK. Seriously. Let's get down to business.

As you probably guessed, today we're going to talk about shoes.

You see, I've probably read about 10 different blogs over the past two days that were either a) complaining of knee and foot pain, or b) actively shopping for new running shoes.

Apparently, we're all in that mode.

And I'm here to tell you, I've been there. I've had knee and ankle pain, plantar fascitis (the swelling and strain of the muscles on the bottom of your foot), and shin splints so bad that I couldn't walk some mornings.

And it was all because of my shoes.

Since I switched sneakers almost three years ago, I've never had those problems again. Ever. It just goes to show you how important sneakers are for a healthy, happy, safe and effective workout regimen.

So, without further ado (because seriously, I've been writing novels for my posts recently, and it has to stop,) let's find out my Top Five Tips for Buying the Right Athletic Shoe.

1. Get a diagnosis

Because of my aforementioned pain, my husband dragged me to a running shop for Christmas one year. There, they had me take off my shoes, run around, imitate movements I typically did while I was teaching fitness (shuffle, lunge, kick, etc.) and they video-taped my feet.

They then came back with three pairs of shoes that matched the problems and style of movements my feet had and were used to.

Nice thing about it? The diagnosis was free.

Any running store worth it's snot these days will do something similar, because their employees should be trained to ask questions and watch you move to see what shoes can help you.

And most will do it for free, because they want to sell you a shoe.

However, they aren't the only ones. Trainers, experienced running coaches, therapists, some doctors, and even some massage therapists can often see where your weaknesses are by how you walk.

Then, you need to find a shoe that is structured for your weaknesses.

Many trainers and running store clerks can help there, too. But even Googling your symptoms can help you come up with some options.

2. Find out which way your feet roll.

Many of us, including myself (and Shaina!) are overpronators, meaning our feet roll to the inside edge, to some degree, when we run.

There are varying degrees to which this happens, and a variety of shoes help this, according to how much support you need. At the store, a clerk will be able to show you shoes that have a structure that supports the inside edge of the foot, and for those of you that are severe overpronators, they'll be able to show you a shoe with a lot of ankle support, to help control it even more.

Now, some of you may also be underpronators, where you roll to the outsides of your feet when you run. Again, sneakers are designed to help you, too, with support built into the shoe to support the outer curve of your foot.

The rest of you lucky soles will be able to stick with what's called a "neutral" running shoe.

3. Decide what kind of arch support you need.

Some people have high arches; some have flat feet. Some have feet with deformed, sore and weakened arches from wearing stilettos or flip-flops all the time (both of which lack proper balance and support.)

Shoes have varying degrees of built-in support within the arch. Many companies build rollers or balls into the bottoms of shoes, positioned just so, so you have the support you need in the insole while you're pounding the pavement.

Still, most of us need more support for the bottom of the foot, especially if we're runners who bang on that area quite often.

You will most likely need to buy sturdier insoles. I know I do.

The ones that come in your shoes are basically thin pieces of foam. Take them out, and see how flimsy they are. They offer no support. You can bend them clear in half. You can ring some of them out like a towel.

Separate, supportive insoles, though, won't bend. They may flex slightly, but they are very rigid, yet still light-weight. They support the bottom of the foot, and they. do. wonders. Seriously. These all but cured my plantar fascitis, i.e., the most painful running injury every.

Running store clerks can also help you find the right insoles that match your shoes and your feet needs.

4. Know what kind of exercise you do.

If you only take dance classes, you don't need running shoes. Cross-trainers will do just fine.

But don't try cross-trainers if you like to run.

And don't try traditional running shoes if you like to hike.

Companies make shoes for all activity levels. Know what yours is, and buy accordingly.

In addition, try the shoes on and note how heavy they feel. If you do a lot of kickboxing, you need a light-weight shoe. Make sure they don't feel too heavy-duty for you indoor girls, and for those of you that like a good, rugged run, make sure you get a slightly heavier, more durable shoe. It needs to survive more snags and bumps than those that only touch gym floors and cement.

However, a word to the wise, if you do a variety of activities, including running, I recommend runner's shoes, not cross trainers. They offer more support than a cross trainer, and they work better with insoles.

5. Be prepared to invest.

I am a huge bargain shopper, and I rarely shop online.

But my running shoes are expensive, and I don't bat an eye in ordering them.

They are an investment, but they are worth every penny.

Please trust me when I say, buying running shoes at Target is not a good idea. They don't have the technology and science behind them that companies like Mizuno, Saucony and Asic do. These places know shoes, and they know how to build them to suit you.

In addition, sneakers need to be replaced every 6-7 months. That may seem wasteful, but trust me, the fibers will break down, and the structure will start to allow your feet and ankles to roll out of place, because they begin to lack the light-weight stability built into their structures initially. You don't want that to happen. (Good news, though. Insoles only need to be replaced every 12-13 months.)

Your gym will often provide a way for you to recycle your shoes, if you're worried about the waste. And again, don't hesitate. If you're a regular exerciser, give them to a good cause, and get a new pair every January and July. It will save your feet and your knees.

But be careful. Don't fall for flash. For instance, in most cases, Nikes are not the best solution, despite their All-American identity. The same with Reebok and New Balance. They are well-known names, but they have been known to break down quicker and offer less of the specialized support you need. They are a little more about fashion and a little bit less about function.

That being said, buying from a company like Brooks or Mizuno can hit the pocketbook heavily, because they are specialized and sell to a more select audience.

Here's where the Internet helps. You can find deals online. Definitely look on the World Wide Web before you buy anything at a sports store.

For instance, I buy everything at Running Warehouse. I have found that they are competitive or lower than everyone else, but that they also have free, 2-day shipping. I normally get my shoes for about $15 less than I would at our local running store, and I get them shipped to me for free.

And remember, because you like one kind of Asics running shoe, doesn't mean it's close cousin will work for you.

I, for instance, wear the Mizuno Wave Creation because of it's stability and light weight, but the Mizuno Wave Rider, while a good shoe, doesn't work as well for me. It's for the runner that doesn't overpronate like I do, and it lacks some of the stability I need. They are both Mizuno shoes, but they do different things.

Once you've found your shoe, you shouldn't need to experiment.
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So, to sum up, get a diagnosis. Know if you under or over-pronate (or neither, if you're one of the lucky ones,) and what kind of arch support you need. Then ask an expert to recommend a shoe, or even Google your symptoms and see what's out there. Make sure it matches the type of activities you do, then buy it if it works for you. And replace it often.

Hope that helps all you runners (and shoe lovers!) out there!

So until next time, please feel free to leave suggestions or questions for future Workout Wednesdays below! Happy Exercising!

Workout Wednesday: Spot training, ab fat, and Jillian Michaels

Hello, all you exercise enthusiasts!

A couple weeks back, my dear friend Whimzie left a couple of questions that I think all of us would be interested in learning about.

So I dedicate this post to you Whimz (are we OK with that nickname?) because you literally asked three questions that women exercisers everywhere struggle with daily.

Whimzie: Is it true that unless you have sufficient aerobic exercise, you will actually do more harm than good "spot training" and will build muscle on fat?

There are several components of this question that we need to address.

First of all, spot training, or the concept that by exercising one particular muscle, let's say, your abs, you can make them smaller. This, in fact, is a complete myth. You cannot make one particular part of your body smaller while the rest of you remains the same. So crunch all you want. You can't just lose weight around your waist. (This is the annoying reason why women often lose weight in their breasts when they start working out, while they were actually hoping to lose inches around their waist and thighs.)

Now, by exercising one particular muscle, again, let's say your abs, with target exercises, like crunches, you can strengthen one particular area. However, this won't let you lose inches from the target area, at least not directly. Exercises, like crunches, build muscle. They don't burn a high amount of calories.

And to lose inches (and weight), you must burn calories, which is accomplished by raising your heart rate. Cardio training (running, cycling, circuit training) is the easiest way to accomplish this.

However, that doesn't mean we don't want to lift weights. Targeted strengthening can indirectly help you lose inches by raising your metabolism, allowing you to burn more fat(calories) continuously throughout the day.

So, if you want to lose inches, you have to combine cardio and strength training. You have to burn away calories, which will allow you to lose fat everywhere. And then, if you lose inches and fat, you'll be able to see all that muscle definition, brought about by your targeted, strength-training exercises.

To get a lean look, you've got to have both. Alrighty, next question. Whimz?

Whimzie: As for ab exercises, which ones are the best to target that lower ab roll of fat?

Ah, yes, that darn roll right around your lower waist. Don't you just wish you could chop it right off?

Now, I have two solutions for you, depending on your station in life and whether or not you've had a child yet.

For those of you that have not had children, eating a low-calorie, unprocessed diet, and doing a healthy combo of cardio exercise and ab exercises that strengthen your core on the surface, along with your deep abdominals (transverse abdominals, or TvA,) should work. I've talked about deep core work before. Most of you know how to do crunches, but it's harder to work that deep ab muscle, and you definitely can't hit it with crunches. Find my TvA exercise recommendations here.

Now, for those of you that have had children, the situation is a bit more complicated. (As are most things once little ones are involved, I'd wager.) The following was explained to me by a friend of my mine who is a woman's health practitioner and midwife, who hears this complaint a lot from her patients.

You see, when you're pregnant, you abdominals literally split in half to allow your growing baby to expand forward.

Once the baby is out, the abdominals slowly, slowly close. Meanwhile, you're up every two hours feeding baby, changing baby, loving baby. You're not thinking about the gym. At all. Can I get an "Amen" from all the mommies in the house?

And while you're feeding and changing and loving baby, belly fat is coming through your still-split abdominals. Eventually, they will re-close, but in a lot of cases, not before fat deposits have grown through the previous split, giving a lot of mommies, even very skinny mommies, a little pooch right below their belly button.

Now, what I'm about to say is a deep, dark secret in the fitness world, because no one wants you to cancel your memberships and personal trainers.

It's virtually impossible to get rid of that belly, once it's there.

You can minimize it, following the prescription and the exercises I listed above for the non-mommies. But for most women, it never completely goes away.

But it can be prevented. Once you've had the baby, and as soon as you're allowed to start exercising again, you want to start strengthening your core and closing your abdominals quickly. Again, sit-ups, crunches and TvA exercises are the key. This allow you to close your abdominals before any unnecessary belly fat sneaks in.

Edited to add: Make sure y'all read Lauren's comment below. She's proof positive that a) pre-approved exercise while pregnant helps you recover your pre-baby body faster (you are dead-on about the squats, Lauren! Go, girl!) and b)that hitting the gym religiously once you've had your baby will help you get rid of the mommy pooch by not allowing those abdominals to close too slowly. She's got a six-pack after two kids, people! Thanks, Lauren!

OK, Whimz, what's next?

Whimzie: One more, why does Jillian hate me?

Oh, yes, Jillian Michaels. The country's meanest trainer and the creator of the exercise cult classic The 30-Day Shred.

Many of us real-world trainers often ponder this one ourselves.

I've heard many an excuse:

She's a woman in a man's world, so she had to be tough. (Although I, personally, don't buy this one. There are women trainers a plenty in every gym I've ever worked in.)

She's counter-acting Bob's (on The Biggest Loser) niceness. (Maybe, but I've seen Bob get tough, too.)

She makes a lot of money off of her attitude. (Bingo!)

Seriously, her rap is that she's hard-core and intense. She's commanding; she yells. She pushes you until you throw up and then pushes you some more.

She doesn't let up for anyone. She doesn't take excuses. She doesn't care about anything but. getting. you. in. shape.

People do respond to this surprisingly well. I mean, she's got tons of followers and fans, despite the fact that's she mean as a snake. She's business-savvy. She's found the persona that works for her, and baby, she is sticking with it.

I'm a pretty intense personality, but I'm no Jillian. But I've had the occasional bad day, and I've been known to work my clients or my classes a little bit meaner and harder than normal. And you know what? The feedback was overwhelming. (I'll admit that I'm the cycling instructor at the gym where people warn members, "If you can't hang, that's really your problem. She won't ease up for you." Still, people come back every week, because they know they'll get results.) People really do like to be pushed around and commanded. That way, they don't have to do it to themselves.

And in the world of celebrity trainers, giving the people what they want will make you a lot of money. Which Jillian has. She's built an image, and it's working well for her. She's famous because of it. (I mean, really, would you all have bought 30-Day Shred if she was all Zen-like and calm? I'm betting not.)

Side note: Stay tuned for more Jillian news! I'm hoping to have Kristen over at Ladybug Blessings review her new book for us!
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Alrighty, so there you have it folks. Our first Q&A for Workout Wednesday. If you have any questions you'd like me to answer, please feel free comment below. So until then, Happy Exercising!

The unconventional Workout Thursday

My God-sister Katie's birthday took precedent yesterday, so we're getting wacky around here, and making Workout Wednesday, Workout Thursday, for this week!

Let's hit the gym...
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When I tell people I'm trainer or an instructor, I'm often greated with a fair amount of shock and awe.

"I could never do that," they say.

The thing is, they, and you, totally could.

Fitness and exercise hold a lot of mystique and wonder in our society. Because people treat being fit as if it's the Holy Grail, the gym and all its wonders take on a mystery air, an air where the few and the proud (trainers...and the Marines, of course) know how to unlock its secrets.

Well, I've got news for you.

There's no secret. None. Nada. Zilch.

Not that you can be blamed for falling for our trap.

We like to put fancy letters behind our signatures, give our exercises especially terrifying names ("Now, it's time for the Turbo-Charged Fat-Blaster Plyo-Squats!"), and walk around with clipboards, stopwatches and an overwhelming sense of self-importance.

But people, we do not hold the keys to Skinny-ville.

Really, we don't. (Because trust me, if I did, I'd look like a model and be a bazillion times richer.)

The only difference that separates those of us who are "in the know" from the rest of the world, is that we've accepted some hard and fast truths about exercise and the human body.

Now, initially, it was a struggle for most of us, too. Trust me, I went round and round with the stupid elliptical machine and 3-pound weights ("I just don't understand why I'm not seeing results!" I used to cry.)

Eventually, though, as I became more comfortable with who I was, and with who I wasn't; eventually, when I accepted the body and genetic make-up God gave me, instead of worrying about what others said I was supposed to have been given; eventually, when I realized what a healthy lifestyle looked like, and stopped worrying about what others told me it was supposed to look like, I got it.

I got the hard and fast truths that had been staring me in the face my whole life.

So here, I'd like to share them with you, so that the next time some trainer yells at you, "10 more Turbo-Charged Fat-Blaster Plyo-Squats!" you know what they're talking about (squats with jumps.) You'll know not to be that impresssed, and you'll know, most importantly, that you can totally do them.

1. You can't change your bones.

Your bone structure; your genetic build. Those are two factors that will always affect how you look. People, my bones are not a size zero. They never will be. And even at my thinnest, the smallest pants I can wear are size 6s. Why? Because I build muscle in my lower body just by thinking about doing squats. You can't fight what you've got. Petite ladies, you're never going to be 6 feet tall and have legs for days. And you taller women? Well, you'll have legs, arms and torsos that do stretch on for days, but you'll probably never be able to buy regular length pants.

That's, unfortunately, life. People have to realize before they ever step in a gym that their bodies will only be able to function at their maximum potentials. You can't change your bone structure; you can't grow or shrink; you can't change your genetic ability to build muscle or retain/lose fat. You can only take your body to the best it can be. And for must of us, no matter how hard we work, the best is not going to look like a Victoria's Secret model. Those women make up less than 5 percent of the genetic population, according to scientists. They, in fact, are the freaks. And no amount of exercise will put the rest of us in the lowly 95-percentile in their bracket.

My whole point is, if you're working out in an attempt to get a body like Giselle Bundchen, you might want to find a new goal. We're talking about exercise here, not magic.

2. Exercise hurts.

Well, duh, right? But you'd be surprised how many people can't wrap their head around this important piece of information. We've all got this mental idea that we need to slog 30 minutes on a cardio machine four to five times a week. At 30 minutes, we hop off, happy to check "Exercise" off of our daily to-do list. But the people that do this are often the same people who complain about the lack of results their fitness regimen is bringing them.

Here's the hard truth, again: Exercise is painful. And working through and in that painful moment is where a difference happens. Yet, most people start to tire out, feel the burn, or what have you, and then quit. That feeling triggers a "Whoa there. Time to stop. I'm actually uncomfortable now," reaction. And that, my friends, is very bad. Instead, we should be saying, "Whoa there! I'm feeling something. Time to really work and get through this. I better keep going!"

This can happen over a period of 15 minutes. For some of us, it can take three hours. But no matter what level you're at, you have to WORK (and I mean exercise through the beginning fatigue and heavier breathing) for at least 30 minutes a day, according to the American Heart Association. That doesn't mean 30 minutes of exercise total. That means 30 minutes of PAINFUL exercise total.

Which is where resistance comes into play. Most of us don't have two hours to dedicate to our daily cardio routine. So how can we make sure we WORK hard for the right amount of time?

3. Work with heavy resistance.

When you are on an elliptical, your legs should not be whipping around at break-neck speed. On treadmills, you should not be hoofing it on a flat road. On bicycles, you should not be able to carry on a convo with the person next to you. Add resistance or inclines onto your cardio machines. It should be difficult to move those bike and elliptical pedals. You should have to push. You should have to WORK. Remember, it's supposed to be painful.

This philosophy carries over into the weight room and strength training classes. Ladies especially, if you can lift your weights comfortably and perfectly throughout all of your reps or the entire class, you're not lifting enough weight. And for those of you that are like, "Well, I feel my arms when I use 3 pounds weights," remember: "Feel" is not "WORK." I will tell you that 95 percent of my strength training classes don't use enough weight. All of us should be struggling to finish our sets. You should barely be able to do the last couple repetitions of an exercise.

The bonus to all this struggle and pain? When you're working with this kind of resistance, your metabolism kicks up a notch. You burn more fat, even while resting. But keep running on that flat-as-a-pancake treadmill, and trust me, your body will become more efficient (a bad thing for exercise) and burn less fat.

4. You are a human being.

Unless you're some kind of fabulous celebrity, you probably have a lot of other responsibilities. Sure, you'd like to look ultra-thin and hip, but you're probably too busy doing a real job, and raising real kids, and dealing with real bills, husbands, families, environmental issues, dirty houses, etc.

You can't beat yourself up over not looking like Reese Witherspoon (who is adorable, but come on! She's got the money, time and help to look like that!) You can't knock yourself over the head for eating a cookie after you bake with your 3 year old. You can't guilt yourself to high heaven after enjoying some whipped cream on your hot chocolate. You've got to live!

I say this from a place of, "I used to over-exercise and under-eat, so I understand."

It took me a long time to realize that, sometimes, chips and salsa are just chips salsa: a tasty snack before dinner, an appetizer to share with friends, a family-friendly way to get your kids (and my husband) to eat tomatoes, a fix for your salt craving, a celebration of the Super Bowl, Cinco de Mayo, or any get-together holiday. Eat some.

Because sometimes, chips and salsa are worth the calories and the fun they can bring. Sometimes, I'd rather share a bowl with friends than be tied to a treadmill all afternoon.

Sometimes, I realize that I'll never sweat or lift away enough calories to look like someone on TV, and that. it. is. OK.

I once read an article about Biggest Loser trainer Jillian Michaels, where she said that her happy weight is 10 pounds heavier than we ever see her on TV. She said that second she's not filming, she gains 5-10 pounds. On television, it doesn't look as good, she points out, but when she's being herself, she's just a little bit heavier. She's still healthy and fit, but she's at her happy weight.

We all have to realize that our happy weight isn't going to land most of us on a catwalk. We all have to realize that even our happy weight takes work and pain to achieve, but that doesn't mean we can't enjoy the occassional dessert or piece of pizza.

We all have to realize that we're human beings. We can exercise and survive to tell the tale, and while we may never look like someone on the pages of Vogue, we've given forth our best effort, even while snacking on the occassional bowl of chips and salsa.
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That's it for Workout Wednesday, er, I mean Thursday! Please send me any requests or comments for what you'd like to see on next week's edition of Workout Wednesday! Until then, Happy Exercising!

And don't forget to enter my 101st Post Giveaway, where you can win a bunch of my favorite things!

Workout Wednesday: The key to balance is in your core

My dear blogging friend Ruth asked me just last week about how to regain her balance at home, without the use of any equipment.

Ruth, this is an excellent question, and frankly, balance, while a key part of fitness, is often forgotten by those of us who train at the gyms. We're too caught up in being faster, thinner or stronger to even think about balance, grace, agility, and flexibility: all important components of being fit, as well.

The key to balance, it turns out, lies within your core. The secret muscle is your transverse abdominals, or TvA. Now, these are not your typical abs, the muscles we normally think of that lie on the surface of our stomachs. You can't work the TvA like you can your other abs, with exercises like crunches, sit-ups, etc. Nope. The Tva is trickier, which is why it's often forgotten. It's weakness is also the reason so many of us struggle do simple tasks like stand one leg, bend at the waist while maintaining good posture, or safely manage a bag of groceries and our baby.

The TvA is the secret to good balance.

Luckily for us, most exercises that involve the TvA only need your own body weight. You use your body weight to do static (or still) exercises, also known as isometric holds.

WARNING: Isometric holds elevate blood pressure. If you are already suffering from high blood pressure or are pregnant, do not do the following exercises without the consent of a doctor.

So, without further ado, here's four exercises that can help you gain balance and save money. No equipment required. Everyone (who doesn't match the warning above) would ideally do these exercises three to four times per week, on days that are not back to back.

1. The wall sit

Placing your back flat against a well, slide down into a squat, and hold it for one minute. Keep your pelvis neutral and your shoulders back against the wall. Your thighs should be parallel to the floor. You should have a right angle at your knees. Rest for one minute, and hold for another minute.

It's working because...You are practicing good form, and every muscle in your body is engaging to keep you there.

To up your intensity...Take your arms from your sides, directly over your head and flat against the wall. Reverse down and lower them slowly back to your sides. Keep your arms straight the entire time. Keep the steady arm raise going throughout your minute.

Bonus points...You're also killing your quads, or the front of your thigs. But really, a little leg work never hurt anyone!

2. The chair dip and hold

Sit on a chair, and place your hands next to your bum, fingers facing forward. Inch your bottom off the chair, crossing one ankle over the opposite knee. Hold, or to progress, slowly lower your bottom toward the floor and then push back up. Continue for 1 minute. Rest for 1 minute and then repeat on the other side.

It's working because...You're supporting your body with your relatively weak arm muscles. Your body has to tighten and squeeze to maintain good posture and balance.

To up the intensity...Keep your knees together, and slowly extend the right foot forward, till the right leg is straight out in front of you. Then lift the left arm and extend it out in front of you as well. Hold for 1 minute, then rest. Repeat with left leg and right arm.

Bonus points...The back of your arms, or your triceps, will feel the burn as well!

1. The one-leg deadlift

Now, before you panick, don't worry. You don't need that ball or those weights in the photo. Just prop your leg up on a sofa or low chair. Then, if you want weight, grab two bottles of water or jars of food. However, you don't have to use weight here.

Once you've propped your leg up, slowly lower your torso toward the floor, but keep it in a straight line. Don't round the shoulders or the back. Let arms drop as you lower, until you can feel your finger tips brush the floor. Then slowly erect yourself, keeping your torso still. Do 20-30 on each side.

It's working because...You have to squeeze the TvA to make sure you don't fall flat on your face. (Note: If this is too difficult at first, try it with both legs on the floor.)

To up the intensity...Once you're bent towards the floor, wind-mill the arms, keeping them straight and turning through your hips and torso, so that you rotate your right arm over your body then your left. Repeat for 1 minute on each side.

Bonus points...The back of your legs, or your hamstrings, and your bum will feel this, too.

4. The plank

Settle your body into the position shown. Make sure you elbows and shoulders are in line. Keep your bum down, and your hips lifted. If this position is too difficult, settle onto your knees, maintaining a straight line with your core. Or, come up onto your hands, as if you're in a military push-up position. Hold the position for 1 minute. Rest 1 minute, then repeat.

It's working because...Your TvA band has no choice but to engage, as you've removed all normal support from the core. It has to squeeze to keep you off the ground.

To up the intensity...Hold for longer, or take it up onto one foot. Raise the foot slightly off the ground for the entire minute. Make sure you raise the other foot during the second minute.

Bonus points...You will feel it in your shoulders, which will help you bear the load of your body weight and get a little workout themselves in the process.
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Well, that's it for this week's Workout Wednesday! Tune in next week for more! If you have a request or question you'd like answered during Workout Wednesday, please let me know. You can e-mail me at britr@ufl.edu or comment below! Thanks! Happy Exercising!

Workout Wednesday: How to become an instructor

A dear blogging friend, Lovely Chaos, inquired a while back about becoming a fitness instructor.

She, like many women I know, saw it as a great means of making supplemental income and staying in shape at the same time.

I couldn't agree more. To be honest, teaching fitness classes and working as a trainer have been the is the best jobs I've ever had. (And I've worked in recreation and group fitness administration full-time before, and I still say that!)

So, in case any of you budding fitness freaks out there were interested, I thought I'd give you the ins, outs and how-to tips of breaking into the industry.

1. Learn the ropes without the "pros:" Many gyms will tell you that the main requirement of their instructors is possession of a certification or a license from a leading exercise association. They're right. This is important. But unfortunately, so few associations actually teach you how to be good instructors anymore (more on this later.) The single best way to learn how to teach is to go and take as many classes as you can, paying incredibly close attention to the instructor. In addition, many gyms will put in place some sort of mentoring program, where they will match you up with a veteran instructor who can train you one-on-one and show you the ropes. University gyms and recreation departments are the best place to find these kinds of programs (which are often free of charge, as they hope they'll receive an instructor out of it.) This is the best way to learn the all-too-important nuances of teaching: understanding music, rhythm of movement, range of motion, choreography, and technique. Very few exercise associations do a good job of teaching these fundamentals these days.

2. Get CPR certified: No gym can legally hire you without this. And no association can certify you if you don't have proof of CPR certification. This is easy and quick (and cheap.) Do it as soon as you can if you want to be an instructor.

3. Now, get your certification: Once you know the basics, then look into getting licensing. Most likely, you will have to attend a weekend conference, where a master trainer will review basic fundamentals and teach you anatomy and physiology. The best places to start are AFAA or ACE. (Be warned: AFAA is a fairly simple and easy. For most people involved in the fitness world, it's a bit of a no-brainer and doesn't add that much to your game. ACE is a bit more difficult, but it's also more respected. If you ever want to be a personal trainer or a higher-level fitness instructor, ACE is a good place to start.) I'd recommend avoiding anything that's study-at-home, correspondence licensing. Most reputable associations (the certifying bodies for trainers and instructors in the United States) will require you to attend some sort of workshop and evaluation. That's a good thing. It means they have better quality control and standards.

Now, if you have a gym in the area that you specifically want to teach in, ask them what certifications they accept. Don't waste your time doing something that they don't consider quality and legally responsible. Also, if they are in desperate need of instructors (and trust me, during the summer months, all gyms are), they may sponsor you to attend a conference from a higher-level certifying agency, like Les Mills. Some associations won't even consider licensing you unless your gym "sponsors," i.e., vouches, for you.

Now, if you pass your certification, you have basic hiring abilities. You'll most likely be certified to teach aerobics, step, basic strength training, etc. Many gyms won't let you do more than that. For specialized classes, like Spinning, BOSU or Body Pump, you'll need extra training and extra certifications (which means more money and extra weekends spent at grueling fitness conferences.) It's not a quick process, but it's worth it if you love it. I've done all these certifications, and I can safely say I don't regret a one. But again, start easy and simple and basic. The basis of all group classes is the same, and you can practice those skills with an AFAA or ACE certification before moving on. It will improve your performance in the long run.

FYI: For those of you that want to teach yoga or Pilates, be warned. Yoga certifications are expensive, time-consuming and very, very different from the aforementioned process. Frankly, this deserves its own post.

In addition, those of you that want to be trainers or work in intense small groups, you'll need a personal training certification, which again requires more learning, time and money. This is also very complicated and very different, so I promise to post about it on a different Workout Wednesday.

3. Audition at a gym: Now that you have your CPR card and license or certificate in your hot little hand...you'll still have to audition at a gym with the group fitness director, for any format you want to teach. The key to this is demonstrating an ability to teach choreography, work with music, and coach safety and effectiveness while continuing to keep your energy up. They don't terribly care about your certification if you can't teach (and trust me, there's a lot of instructors out there who can't teach worth a darn but have a basic certification.) Make sure you rehearse in your skills and train to do the job. Talk while you run; lift weights to music. Don't rush into an audition automatically. Practice in front of a mirror or make your friends do it with you. Know the skills and be able to execute them perfectly before you call a gym for an audition.

And if you are offered the job...

4. Continue to grow: Don't let your certification expire. Take continuing-education classes and conferences. And pick up more knowledge and certifications. Don't box yourself in as a step instructor, for instance, your whole life. Go to a cycling conference; learn how to teach other formats. The more you can offer your gym, the more they'll respect you and offer you raises and more classes to teach. If you only teach one format, your industry expectancy is less than two years, according to the experts. So do more. It makes it more worthwhile, and it keeps the job fun and long-lasting.
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That's it for this week's Workout Wednesday! Please feel free to leave me requests and questions below, and I will be sure to include them in next week's Workout Wednesday. Happy Exercising!

Workout Wednesday: Don't get stuck in a pregnant pause

When we hit the gym, we expect our torsos to get smaller, not bigger.

But if you're pregnant, you won't be able to crunch that belly way. In fact, you won't be able to crunch at all.

Many women find the gym the last place they want to be when they're expecting, but exercise is important for mommies-to-be, too.

Exercise during pregnancy helps you return to your pre-baby body quicker and helps you labor and deliver with relatively less pain and more ease compared to the more sedentary preggos.

In addition, many pregnant women report feeling better after exercise (just because you've got a baby on board doesn't mean your endorphins stop working!)

So thanks to the beautiful and amazing mommy-to-be Helga Marie, who requested this post, and in honor of all you mommies-to-be out there, I present to you the Dos and Don'ts of Pregnant Exercise.

DO consult your doctor before trying any exercise. Most pregnant women are perfectly capable of a moderate, daily exercise routine, but some of us experience high blood pressure, spotting, and early contractions from our pregnancies. These are warning signs that your body is stressed out by the pregnancy. You don't want to stress it out even more with exercise. A quick call to your OB-GYN is a safe bet for any preggo.

DON'T give up what you love. Most docs and trainers will agree that if you ran before your pregnancy, you can run while pregnant. If you were a swimmer, you can swim. If you did aerobics, well, don't give up those group classes yet. Be prepared to get tired quicker; you will have to modify your routine. And in your final trimester, as your belly gets bigger and your center of gravity changes, you may have to take all workouts down a notch or two (a brisk walk instead of a run; using a kickboard in the pool instead of a full-on swim.) Most of our fitness instructors who are expecting teach till about 36 weeks. They were conditioned to do the job before, and they can continue to do it through almost all of their pregnancy. For those of you that weren't quite sure what exercises would work for you even before you were pregnant, I recommend swimming, water aerobics, and cycling/spinning. They allow you to easily modify and adjust for a baby belly, but they are a great way to get exercise (more on these later.) They are by far the safest options for our mommies-to-be.

DO monitor your heart rate and temperature. You can buy a simple heart rate monitor at any athletic store. When you are pregnant, you don't want to push the heart rate too high. If you feel like your heart is pounding out of your chest, you should take your exercise down a notch. Pay attention to the heart-rate monitor. If it spikes or drops quickly, return to more normal, controlled movement and slowly cease the exercise you were doing. Cycling/spinning is an excellent way to exercise while also having the means of controlling your heart rate. It's non-pounding, so it's less stressful for the body. You can modify the resistance and speed to suit you without disrupting the rest of the class or pack. In addition, watch your body temperature. You don't want to exceed 102 degrees in temperature. If you start feeling dizzy, stop what you're doing. Again, swimming and water aerobics are an excellent way to exercise while keeping your body temp down. (However, while the pool is your friend, the hot tub is most definitely not. Stay out of that, plus the sauna, until after you've had the little one.)

DON'T do abdominal exercises. Crunches, planks, sit-ups, and ab work can cause early contractions. If an exercise is geared towards your abs, especially if it's lying down, avoid it. Any good fitness instructor will tell you this and offer you a different exercise. [Be especially careful with the planks, or hovers. Holding strength moves like that will raise everyone's blood pressure; this is OK for a lot of us, but not for you mommies-to-be.]

DO use an incline bench when lifting weights. You can still do weight-training while you're pregnant. But if you are doing a bench press, let's say, don't lay flat. Make sure your bench is inclined, with the portion where you lay your head lifted higher than the portion where you put your behind. You want to be leaning back at upward slant, effectively keeping your head above your heart. This is will keep your blood pressure down and prevent you from stressing out the baby. In addition, keep this in mind when doing yoga. The instructor should help you make the pose appropriate and safe for your pregnant body. Laying flat, or having your toes higher than your head, happens often in a yoga class, but these poses are rarely good for baby or you. However, there are lots of yoga poses that are excellent for pregnant women. Some actually help you prepare and train for delivery and pain control. Ask the instructor, or sign up for a pregnant yoga class. They are an awesome experience, and you can continue to take them right up until your delivery.

DON'T approach exercise the same way you did before. Let's face it; most of us go to the gym to lose weight, tone up, or generally improve our appearance. You won't get those results if you're pregnant. You're supposed to gain weight. Your six-pack shouldn't be visible in your second trimester. The hormones will be much stronger than your workout, and well they should. Don't worry. You're at the gym to feel better and recover from labor and delivery quicker. Make that your mantra. Change your focus so you leave the gym knowing you did what you set out to do. Don't leave in disappointment because you aren't losing weight or are still retaining water. That's pregnancy, baby.

DO listen to your body. If it hurts, don't do it. Sure, you're going to be tired after you exercise, but I'm talking real pain. If you feel real pain, stop what you're doing. You know what's best for you, and you know what that baby in there likes and doesn't like. Don't let anyone (including me!) tell you otherwise. If something does not feel OK, (and I can't say this enough), don't do it.
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Thanks everyone! That's it for this week's Workout Wednesday. Please feel free to leave your questions below, as well as any requests or suggestions for things you'd like to see on next week's Workout Wednesday!