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TAKE THIS CHALLENGE: Burn 100 more calories without a lot of effort!

In wearing a heart rate monitor (Polar $129) that tracks my beats per minute and calories, I’ve learned it’s not difficult to finish a workout with an extra 100 calorie burn. 

Obviously, high intensity cardio workouts burn more calories and low intensity lifting burns less.  Whatever the case, if I put in an extra 10 minutes of work at the end, I can usually pull out 100 more calories!

I’m not a big calorie counter.  I honestly can’t tell you how many calories are in the foods I eat because there are no labels on them.  (If I wanted/needed to know, I could enter foods in here.) I focus on natural and clean food in terms of their protein, the glycemic load of carbs, and fiber.  The fat and calories are usually secondary because the I try to chose food that metabolizes easily.  Unfortunately I’m totally addicted to sugar, but life’s not worth living without it :)

My extra push at the end of a workout not only burns the calories, but also proves that I CAN work a little harder when I set a goal there.  Usually when a class or training session is over, I feel beat and want to head for the door.  I could pick up some weights or jog for just 5 minutes, but I never do…. Now, when I look down at my calorie counter I can set 100 calories as a goal and do whatever I want to get there: run, climb, walk, stairs, etc.  If I have the time, I grab my phone or a magazine and briskly walk while I check email or read.  That’s my favorite option :)

Even if you don’t have a heart rate monitor,

I challenge you to push yourself for 10 minutes,

a FULL 10 minutes, after your workout. 

DON’T THINK - JUST DO IT.

Do whatever you can.  Stay focused. 

Then asses how you feel afterwards. 

Did you realize you had that ability in you to keep going? Are you content with the activity you chose for that 10 minutes? Do you feel a sense of satisfaction that will take your workouts to a new level?  Are you disappointed that maybe you didn’t give your all in that 10 minutes? Are you pleasantly surprised that this level of exertion, no matter how big or small, makes a difference?

Check back in to this post on MoreThanMary next week and let us know how it goes.  I’m interested to hear your experience.

I did a fitness profile today with Richard at Blast900 and found out that physically I’m 18. Saaaweeet!

I always joke my body feels 40 because it aches so much (and I love James Taylor), but apparently I’m stronger than I thought!

Here are my stats:

• Blood Pressure 119/84 (optimal/normal)
• Cardiovascular 44.7 ml/kg/min (very good)
• Body Fat Percentage: 17.5
• Weight: 125 lbs
• Flexibility: 24 (elite)
• Strength: Excellent (deduced by pushups and crunches)

What does this tell me:

1. I’m really healthy.  Yay!
2. My body needs 1785 calories per day (I eat so much more!).  This breaks down to 300 calories in 6 meals a day.
3. If I work out 6 times a week (no matter the intensity), I need to burn at least 580 calories a day to reach 3500, which equals 1 lb of fat.

**Did you know that a pound of fat is equal to 3500 calories?!!

His advice:

If my body fat is 17.5% body fat, that means 103 lbs of my 125 is lean body mass and 22 is fat.  In order to change my look and not lose weight, I need to lose 2 lbs of fat and gain 2 lbs of muscle.  Since muscle weighs more than fat, that shouldn’t be hard.

**Did you know that your fertility is at its peak when your body fat is between 20-26%?

The challenge for me here is that a change in my body will require me to use my heart rate as a guide and be concious of calories, two things I don’t normally do.  I’ve been working out for so long, I know my heart rate just from the feeling.  Richard says, “Without it, you’re running a business without checking your bank account.”  I had a couple arguments about the emotional benefits of exertion, which he agreed with, but eventually, I bought a Polar because the website offers free tracking.

Obviously a lot of exercising efficiently has to do with nutrition.  I’ve never been a big calorie counter, just a “pure” and educated eater.  On Livestrong.com/myplate, we calculated how many calories were in my breakfast: oatmeal w/almonds and agave and coffee with whole milk.  That totals 480 calories! But, I knew I was going to do a blast class, so I purposefully ate more carbs than protein, so it was a smart choice.  Usually I get a big shot of protein with almond butter in my quinoa.

I’m honestly happy where I am, but I look forward to seeing some numerical values come out of the heart rate monitor.  I’m thinking it’s going to be defeating instead of motivating, but we all need to try new things to educate ourselves and change, so here goes!

I’m sure you saw my post and caught at least one of my recent instagram photos about the killer workouts at Blast900 in Atlanta.  The hour of interval training that involves treadmills, weights, resistance bands, and every kind of ball you can imagine, was designed by this lovely lady, Missi Wolf. 

Missi barely comes up to my shoulders, but her personality and strength is larger than life.  She’s always the biggest person in the room!

As I’ve gotten to know her personally, I’ve learned how passionate she is for not only this business she built herself, but also the health of each of her clients.  She educates them on nutrition and heart rate so they truly understand how to make healthy decisions for their own body.

She’s also a dedicated mother of two, which is no easy feat.

Of course, there’s so much more I love about her, so needless to say, she’s FABULOUS.

That’s why I’m asking you to take 2 quick seconds to vote for her in Best Self magazine’s “Over 40 and Fabulous” contest here.  She’s strong enough to ask for our help so I want us to support her!

CLICK HERE to vote.  You’ll need to scroll to the second page to find the picture of her you see above.

I really appreciate your effort and I know she does too!

KEEP YOUR EYES OPEN FOR OUTDOOR EXERCISE OPPORTUNITIES!

It’s funny this is the first picture I’m posting from the unbelievably gorgeous W Resort in Koh Samui Thailand.   Another thing you can’t see from this picture is the 80 degree heat and 99% humidity!  (As a native Houstonian, the intensity felt normal to me, but I would never request it.)

Most days I woke up early from jet lag, hit the gym for an hour, and then went to the most impressive and extensive breakfast buffet I’ve ever seen.  To get to the main building, I had to walk up both of these inclines above, the one on the left is much steeper than the one on the right.  On the very first day I thought to myself, “this will be a great place to do cardio one day.”  It took me four days to get around to actually running these hills, and the workout proved to be my best of the vacation.

My point is that you walk on, by, up, or down possible exercise “facilities” every day. You should use them to change up your routine and enjoy the outdoors!

My friend’s steep driveway and incline culdesac (ehem Susan) is the perfect example of my Koh Samui situation in real life.

Here’s how I created a workout:

I ran up the “gentle” incline 10 times as fast as I could and then jogged back down.  This worked my quads, calves and core and took me to exhaustion.

Then, to give my quads and heart rate a break, I lunged up the steeper incline. Pushing through my heels, I accessed my hamstrings and glutes.

After 10 sets of lunges, I ran up the steep incline 10 times to push myself to my limit.

Finally, I went down to the bottom of the gentle incline and ran up to the top of the steep incline.  Ahhhhhh!  (I was moaning in exhaustion by the end.) In total, the workout lasted about 25 minutes.  It was REALLY hot, so it took a little longer than expected.

I then hit the gym to lift shoulders for 30 minutes and topped off the morning with a fresh breakfast of pineapple, broccoli in broth, and poached eggs.

I know it’s hard to look for these opportunities, but they are valuable for challenging your body’s strength and your mind’s ability to stand in your way.

For my other examples of discovering outdoor exercise opportunities, click here.

THE CRUNCH THAT KEPT MY TUMMY TIGHT ON VACATION

First of all, I’d be lying if I said the only thing that kept me lean on the beach was this crunch.  But it was a factor, and I did it every other day.  As for my other little secret, I’ll disclose that one in due time :)

This crunch is one of Cederick (my trainer’s) favorites and has become one of mine too. The movement works your lower and upper abs as well as your lats and triceps.

The best case scenario for this exercise is that you have a weighted medicine ball with sand available to you.  If you don’t, opt for a dumbbell that you can squeeze your legs between the weights and rest on top of your legs.  A plate works too.  You need something you can balance easily. I can’t do this with a regular medicine ball.

Honestly, you really don’t need a weight at all if you’re a beginner or your core is weak.  I use a 10 lb sand ball, a 8 lb weight, or a 5 lb plate.

Weighted Table Top Crunch

The Set Up:

• Laying on the ground, bring your legs up to a 90 degree table top.
• Flex your feet.
• Place the weight as close to your feet as possible.
• Inhale deeply, and pull your core in flattening your back as you exhale.  Don’t let it go.
• Squeeze your knees together.

Beginners:

• Place your hands behind your head and crunch up and down.
• Keep your elbows wide and shoulder blades pulled together.
• 20-30 reps.

Advanced:

• Straighten your hands behind your head and come up to grab the ball.
• Rounding your back, Lower down one vertebrae at a time with the ball straight over your head.
• Crunch up and place weight back on your feet.
• 10-20 reps.  Then leave the weight on your legs and do ten more leaving the ball in place.

**Using a dumbbell or plate, do the beginner movement.

Make sure to keep your naval pulled in, your lower back flat, and don’t forget to breath :)

Now pass me the cookies.  haha

I’ve always had dreams of a bigger, firm butt and better posture.  Along with toned arms and a flat tummy and….the list goes on.  But don’t we all have that list?!

Until I met my new trainer Cederick, I never thought an ass, let alone a tight one, was possible.  Thankfully I was wrong!  My gluts are getting stronger and tighter by the day.

This exercise - a row combined with a squat - is just one of the many that go into his back and butt regimen.  It’s one I believe you will enjoy because it works EVERYTHING with an emphasis on the gluts and rear delts.  Below is a breakdown of how to do it.  It’s easy to execute once you get to the machine.

PICTURE 1

• Lower the pulley on the weighted column to the ground (you can see the machine in the top picture).  Attach the rope handle you would normally use for tricep pulls. Start with light weight (about 2 plates) so you can test out the movement first, then go back and add more if you need it.
• Step back away from the column.
• Spread your feet a little farther than hips distance apart.  Take a deep breath and exhale with your core.  Stand tall maintaining that firm core.
• Let the weight pull your arms and shoulders forward then rotate your shoulders back.

PICTURE 2

• Keeping your abs engaged and the weight in your heels, squat down to a 90 degree angle.  (I could have gotten lower.)

PICTURE 3

• Using your rear delts, begin to pull the ropes back keeping your elbows high. Squeeze your shoulder blades together.
• Release your arms forward ALL THE WAY so they are fully extended.
• UPDATED INSTRUCTION: Pushing through your heels, stand up tall.  Now you’ve completed one rep.

DO 20 REPS.

More from Cederick in the upcoming weeks. It’s hard to get him on video because his schedule is so packed!
 You’ll appreciate his philosophy on toning.  Like most, he uses light weight and many reps, but then adds in multiple angles that have proven to be very effective.

This assisted handstand will show you what you’re really physically and mentally made of.  The wall helps you balance, but you’ll still have to employ all of your upper body to stay up.

All levels of fitness can try this.  Do it at the gym, in the park, or at home to build up your arm, shoulder, and core strength.   It’s a great way to get you heart rate up during a weight-lifting workout too.

In general, inversions, where your heart is above your head, benefit your circulation and digestion.  If you continue to incorporate them into your workout (or in yoga), you’re likely to sleep better and have less stress.

Here’s how you get into the 90 degree angle.

1. Start with your back against a wall and notice where your feet are.

2. Place your hands where your feet were and place your feet against the wall. 

3. Then walk your feet up the wall until they are parallel to the ground (like in the first picture). 

Stay here as long as you can.  Use your core to keep you steady and just breath. It looks easy, but try it once and you’ll feel the intensity instantly. Eventually you’re supposed to be able to balance in a full handstand.  I’m not there yet, but I’ll keep working at it

I have a new crunch for you!

Ben had me almost in tears at the end of kickboxing class with these the other day.  I asked him if the crunch has a name and he said, “Nah, I just made it up.”  Well, good thinking my man.  This move will tighten up your whole core.

Here’s the breakdown:

From a flat position, raise one arm and direct it to the other side of your body.  Place your other hand on your stomach.

Use your core to raise up and twist with your straight arm leading you.

Twist back to the other side turning as far as you can and getting your elbow as close to the ground as possible.

Then return to the ground the way you came:  shooting arm back up to opposite side of your body and then slowly rolling back down to position 1.  If possible keep your shoulder blades off the ground.

For more of a challenge, raise the opposite leg (of the arm you have straight) off the ground.

Ouch!

Try 10 on each side to start and you can curse me out later :