August 26, 2008 Permalink | Comments (0)

i finally made it to the gym!!

posted by: Caprice

OMG....I feel kind of dorky even blogging this -- but I had a truly perspective-changing experience today!!  I'm here in California for another week, so Erik and I took the plunge and purchased a 1-week membership at the local fitness club.  Today I went to the gym and took an intermediate step class (I was a step junkie before I got pregnant...but it's literally been over 2 years since I've set foot in a step class!)....it was EXHILARATING!!  On my way, I was really nervous because I didn't want to pass out in the middle of the class or be fumbling around like an idiot, but I'm so happy to report that I remembered all of the cool step "lingo" (you step junkies out there know what I'm talking about! LOL), and I was not working to the point of overexertion in the least!  I felt sooooo amazing, and I have to admit that I kept staring at myself in the big mirrored walls....I was thinking, "holy crap, you've lost weight girl!!"  My workout T-shirts are getting pretty baggy, and my stretchy workout pants don't look all lumpy and yucky anymore, woohoo...

As for the perspective-change -- when I left (and even now, almost 5 hours after the class ended), I felt G-O-O-D.  Like, really, really good.  I haven't felt that way in quite a while.  I forgot how great workout endorphins are....and now I'm thinking -- this is too great to give up.  So hopefully, when we leave California and get back to NYC, we'll get our butts to the gym, rejoin for good, and I can start making dates with my beloved step classes there too....I mean c'mon -- I should be able to find 60-90 minutes for myself 3-4 times a week, right?  As a friend of mine says, "If momma's not happy, NOBODY'S happy!" -- and heck, if all it takes to make momma a little happier is a step class every now and then...we gotta find a way! 

Now, some quick background about California -- as I mentioned before, we are here for another week, and in that time we are trying to sell bunches of our furniture/possessions/etc. in an effort to downsize a bit since we'll be moving all our furniture/possessions/etc. back to NYC (yaaaay for finally getting our stuff back into the city...but boooo for packing and downsizing, ugh, what a headache!); we also have another concert performance (we just had one last Sunday too) so in addition to packing and figuring out what to keep, what to sell and what to give away....oh yes, we're busy practicing and rehearsing!  And of course we can't forget Frida -- who is just a bundle of energy and is having a gay ol time tearing through grandma & grandpa's house!  Oh, and did I mention she's teething AGAIN?!?  Two more are peeking through...LOL...needless to say, it's a very busy and stressful time (I think I mentioned it was going to be a long haul, right?)

On top of all of that stress, being in California is a bit of a stress in and of itself -- in NYC, I have really gotten used to taking 10,000+ daily steps as my main form of exercise...but that's only because it's so easy to do in the city!  I walk to get to the store, to go to Frida's appointments, to go see friends, to go to my voice lessons..not to mention of course my wonderful mommy walking group!  But here in CA it's much tougher to get all of those steps in...I feel like the only place I walk is to the car!  Ack!  So I have to make an extra effort to get out and about, even if there isn't anywhere to walk *to* or anything or anyone to *see* per se....  Definitely a challenge, but now that I've found a bit of gym mojo, I'm feeling pretty positive...

August 25, 2008 Permalink | Comments (0)

Trying to get my life on track...

posted by: Yannick
For the last month my life has been in  chaos.  After Miami, I packed up and moved to the middle of nowhere otherwise known as Fredericksburg, Va.  There is nothing to do here except shop and eat!  I've been working 12hr days preparing for the students to return for the fall.  It has been really hard to eat healthy when everyone around you is eating hearty southern cuisine.  If I lost anything at the next weigh-in it is nothing short of a miracle...

August 23, 2008 Permalink | Comments (0)

Encyclopedia

posted by: The Trainers

Lawson and I gave the Contenders this breakdown of fitness ideas the last time we all got together. We thought it would be a good way to create a common language so that we could communicate more goodly. Take a look:

 

The Fitness Guru’sEncyclopedia of Things Fitness

 

Repetition: A single execution of a particular exercise.

Set: A group of repetitions

 

Cardio-Vascular exercise: Exercise that engages both theheart (cardio) and the circulatory system (vascular).  Aerobic exercise is cardio-vascular exercise in the presenceof oxygen (aerobic) that uses fat as the primary source of fuel. Anaerobicexercise is performed without oxygen (anaerobic) and uses the body’s storedsugars as fuel. The heart rate during anaerobic exercise is higher than theheart rate during aerobic exercise and the point of cross over from one to theother is called the anaerobic threshold.

 

Strength Training: Exercise performed with weights orresistance apparatus.

 

Interval Training: Varying degrees of cardiovascularintensity as represented by heart rate. An example:

o      3minutes at 60% MHR

o      3minutes at 70% MHR

o      3minutes at 75% MHR

o      3minutes at 60 % MHR

o      Etc.

 

Cross Training: Combining cardio-vascular exercise withstrength training where the individual switches back and forth throughout theworkout.

 

Triplets: Pick any three exercises (A,B,C). Perform two setsof 10-12 repetitions. 10-12 reps should get you to the point where you want tostop. The Triplet is performed as A-B-C-A-B-C. After two sets, take 30 to 90seconds to skip/ march in place, shake out your body parts that you just workedand breathe. Then move onto the next set of three exercises. In one workout youmay work the entire body this way, though as you progress you may want to focuson particular muscle groups one day and different muscles the next.

 

Diamonds: Pick 5 exercise (A-E) that a preferably majormuscle group exercises (chest and upper body as opposed to just biceps ortriceps. Perform exercise A. Wait 30 seconds. Then perform AB. Wait 30 seconds.ABC. Wait 30 seconds. ABCD. Wait 30 second. ABCDE. Wait 30 seconds. E. 30seconds. ED. 30 seconds. EDC. 30. EDCB. 30. EDCBA. The entire process shouldtake 15 to 20 minutes. You may do two Diamonds back to back in a workout or youmay choose to do a little cardio before and after in order to make round outyour workout.

 

Pre-workout Fueling Tips:

• You must put gas in the tank before you take the car on the highway. Always.
• Items for pre-workout snacking
  • Protein shakes—pure whey protein
  • Fruit
  • Hard boiled egg
  • Chocolate milk
  • Avoid processed foods like bars—too many ingredients and sugar.
    • Some food contain sugar alcohols—avoid these as well as they can cause intestinal ditress.

 

Important tips:

• Always warm up for five minutes before intense cardio and cool down for 5 minutes at the end. Gentle movement is beneficial before exercise and a relaxing stretch should be enjoyed at the end of each workout. If you skip the stretch, you’ll be sore. If you skip it too often, you’ll be injured.
• Always exercise with a bottle of water and have a drink every 7 to 10 minutes. If you find yourself thirsty or parched, you are already headed to dehydration, and that’s not fun.
• If you are sore after a workout, drink water; take a warm bath with a cup of Epsom salts in the water; and stretch before bed.

 

 

Heart Rate

220 minus your age = MAXIMUM HEART RATE (we do NOT try toachieve this number)

60-75% of you MHR is you ideal fat burning zone. If you arefocusing on a cardio workout, after your warmup, move your heart rate into thiszone for 15 to 45 minutes.

 

Fitness Journal

• Monitor how long you exercise and where your heart rate is as you exercise
• Monitor your physical and emotional feelings after you exercise.
• Monitor your appetite and particularly cravings after you exercise.

 

August 21, 2008 Permalink | Comments (0)

On Top Of the World

posted by: Derek

I feel really good today.  I know its time to WORK IT OUT!!  I caught myself today walking down the aisle on the Aircraft and not turning sideways.  You know what I mean.  You walk down the aisle and find yourself turning sideways because you don't want your wide hips to bump every person as you pass by.  Its even worse going into those small bathrooms and trying not to smash your face against the door while rigging yourself to leave the kids at the pool..lol

 

I have slimmed down nicely and didn't have to turn sideways as much.  The only fatality was dodging the heavy sleeping heads and overweight persons on the aisle. 

 

This is only a small reminder of how I use to feel just two months ago.  If I can do it you can to. Check out this Jet Setting Jock I think thats ME. :-)

August 19, 2008 Permalink | Comments (0)

Cleansing from the inside out.

posted by: Derek

Today I began to really see a difference in how I am  going to beat this fat out of me.  Along with two of my crew members I went on a 4mile hike up a beautifull mountain in Salt Lake City Utah.  I started our day with a little bribery and in order for me to go shopping with my shopaholic crewmember, Rachell, she had to get up with me at 9am and work out on the stair climber..Yeah!! it was FABULOUS!!  After a 30 minuet uphill workout we had an awsome breakfast of fruit and leafy greens.  It was now time to grab the other crewmember..Jeanette and head off for our 4mile hike in beautifull Salt Lake City Mountains.  Well I dont know why I thought I could do all this before noon, but  WE did.  Thank You Ladies for such a great time.

Its really amazing how you feel if you just do it. I feel totally cleansed from the inside out.  This is one Layover I will never forget and just because that was so refreshing I know there is going to be many more to come. Take a friend with you on a nature hike and you will understand how quick it goes and great you feel afterwards.