The Starlight Musings of an (almost) 40 something

Let me start by saying that I am NOT a diehard sports fan. Though I’ve been known to attend a few NBA games and will occasionally watch an event on television, the odds are if you catch me watching any sort of sports on tv I’ve been offered no other choice. And usually I’m staring blankly at the screen with only a hint of an idea what is going on in front of me. But I must admit that I do get caught up in the excitement when a local sports team makes the playoffs. And the buzz around the Giants was no different. Not only do the Giants play a mere stones throw from my front door, through my job I’ve had the opportunity to see them (or their buses and entourage is more like it) when they are flying in and out for games and co-workers have pointed out various team members to me as they are traveling personally. No I’m far from a band wagoner, but even a non diehard can get caught up in the whirlwind. 

So yesterday along with most of America I plopped in front of my tube at 6pm to watch the big game. I figured I would flip back and forth because I know that I quickly lose interest in such things. But oddly enough I sat through the entire game (oh and let’s be honest there was really nothing else to watch!). 

I’m not going to go through a play by play breakdown of the game because well … I wouldn’t even begin to know how to do that. That’s not what this is about. This post is more about the halftime show and some of the feedback I saw in regards to Madonna’s performance. 

Everybody is entitled to their own opinion. It seems now that with things like facebook, twitter,  google plus and blogs like this one everyone has a forum to get those opinions out there. And you know what they say about opinions ~ they’re like assholes, everybody has one and they all stink!

Now I’ve never been a huge Madonna fan but I have always liked her. Let’s face it she was THE big thing when I was teenager a few short years ago. And contrary to some comments I read she has remained relevant for much of the time since her debut. She constantly changes her style and appeals to different groups. Though her voice doesn’t exactly move me like someone with a better vocal range, her dancing, performing and beats have always caught my attention. Madonna first gained popularity nearly 30 years ago. Now she is 50 + and doing cartwheels on stage. She may not be your favorite entertainer, you may not agree with her personal life and blah blah blah - but you must give her credit for still doing IT after all these years. 

I was frustrated about comments about her age - she’s too old to be doing this. Really? These comments came from some of the very same people who are quick to point out how good they look to be (fill in the blank). These same folk are constantly posting barely there photos of themselves in pre workout, post workout and everything questionable in between. Soooo you’re a hot looking older chick, but somehow Madonna is wrong. I’m amazed by how quickly women especially will tear another one down. 

Perhaps the most ridiculous comment that I saw was she’s trying to be like Britney Spears. That doesn’t even deserve a response. 

Who cares if she was lip syncing. Guess what a lot of performers do and have you heard some of them live? Yeeesh! If she didn’t some of you would be the first to point out how horrible and out of breath she sounded. Yup there are some amazing singers out there who don’t need to lip sync, I’ll give you that. But Madonna has never claimed to have the best singing voice and she’s been laughing all the way to the bank for years. 

Stop the hatin’! The truth is whether you like her or not Madonna is still doing her thing and doing it BIG after 30 years in the industry. 

Next year’s halftime performer will be Sheena Easton. What’s that you say? You’ve never heard of her. Of course you haven’t because she took “The Morning Train” into oblivion years ago. 

So I did it. I chopped all my hair off … AGAIN. No you don’t understand this has been a 10 year long process (more than that now that I think about it) of cutting, regrowing and cutting again. Braids, weaves, locks, relaxers, short Halle Berry -esque ‘dos, you name it, I’ve probably done it.

Back when I first tried going “natural” there was no internet or most of us knew little about it. I spent a lot of time in the hair section of drugstores and tried every product that promised to “activate” curls. What I usually ended up with was a matted down, hard mess that was greasy yet somehow still dry. So I gave up.

The 2nd time I made this attempt was probably the most successful. Successful in terms of length. For three years I was chemical (or straightener) free and my hair grew longer than it had been as a child. I was using a product that seemed to do the trick but I couldn’t wear my hair out of the two strand twists that I kept it in for more than a day or so. My hair was still a bizarre combination of oily yet dry. How DOES that happen?

This was the beginning of a roller coast ride of back and forth changes and hair frustration. By this time there were more products to choose from and I wasted no time trying them all. Let me tell you I have spent a pret-ty penny on “product”. I have far surpassed the product junkie level. Though some of these worked a little better than others, I was still never quite satisfied with the long term results. My hair looked amazing when it was soaking wet, but would dry up and frizz out not long after.

A few things I did learn through all of this. Water is good for the hair. Hair needs moisture and guess what, water is wet and moist. Like most women with relaxed hair, for many years I avoided wetting my hair for as long as possible because water dries out the hair. Right? When you think about it how does that even make any sense? I also learned that brushing was terrible for kinky/curly hair, only creating more frizz. Also oils and other greasy concoctions do NOT moisturize, they simply make the hair oily. I had been doing all the wrong things using shampoos that stripped the natural oils, not conditioning and using styling products that dried out my hair even more. I also discovered that my hair was already curly but had been buried beneath years of chemical relaxers in an effort to fight the “bad” hair.

Fast forward to present day. Tired again of the endless maintenance to keep up a short, chic straight hair ‘do, the dryness and fried ends.  Sick of the the effort to maintain perfectly coiffed hair without weekly trips to the salon. The natural look started to look appealing again. I always loved big curly hair and I knew that underneath all the frizz I had curls. Albeit NOT the big loopy cupid curls I’d always longed for (think Tracee Ellis Ross or Rachel True), but curls nonetheless. No more braids, no more locks just frizz free curls. I knew they were there I had seen them! I decided that if I could hold out for a few months, this time I would splurge and go to a well known natural hair stylist.

And was it worth it! I knew a trip to a well known salon would be costly, but it was worth the expense. In my case what I seemed to be lacking was a good hair cut. All these years I had a layer of fuzz that prevented me from seeing what was underneath. You can’t cut curls and kinks any old way. If you want a well defined curl without frizz, it can’t be buzzed cut by a barber who is used to only doing short men’s styles. They require special care. I had sat in countless barber and beautician’s chairs with people who only knew how to style straightened hair, braids and low cut fades.

One thing I’ve discovered in this hair journey is that hair care is much like nutrition for the body. There is no one size fits all. You may have seen the chart that breaks hair down into different categories, 3C, 4A etc. It’s like the body types of endo/ectop/ mesomorph. Just like there can be blends of different types of bodies there are blends of hair types. Especially when it comes to kinkier, curlier types. It has taken me 10 years to figure out that my hair needs a little extra TLC. And just like your body changes over time, so does your hair (and I don’t just mean losing color). Depending on how you’ve maintained it, it may or may not be your friend. My hair is finally liberated and I hope it will reach great and healthy lengths.

So let’s go over it again. Kinky/curly hair needs moisture, moisture, moisture and conditioning. And a good cut could never hurt. Being “natural” doesn’t mean that you can forego the maintenance of your hair. If anything it needs more. While you may not have to spend as much time styling it on a daily basis, if left alone too long it will show it’s neglect. As my new stylist and I agreed, going natural is not about fighting the power. Nobody is trying to look like Levar Burton’s version of Kunta Kinte or a modern day Florida Evans. You can be chic and stylish without chemicals and a little maintenance.

Hair’s to you … I know that was kinda’ corny, but I couldn’t resist.

Myth #1- I can eat whatever I want because I exercise. 

This is something that I repeated to myself many times in the past. After running anywhere from 2-5 miles several days a week, I still couldn’t understand why my pants were getting tighter and I could never lose that extra layer of goo. 

It wasn’t until I realized the importance of actually watching portion sizes and even better eliminating certain foods if not permanently then at least only indulging in them occasionally, that I began to actually see a difference. I get a lot of questions (and kidding) about why I’m eating or NOT eating certain foods. The truth of the matter is I probably have some of my favorite treats more often than most people think. I enjoy eating and don’t feel deprived, but I know that in order to achieve and maintain the look that I want I have to limit certain things to special occasions or the rare treat. 

Myth #2 - I spend at least an hour at the gym several days a week walking slowly on the treadmill and talking to my friend so why aren’t I seeing any changes? 

I would never tell anyone that any form of exercise is pointless, whether it be taking the stairs instead of the elevator or going for a stroll in the park. Health wise, the important thing is to just get moving. But if you want to see dramatic changes in your body you MUST break out of your comfort zone. Every form of exercise is not for everyone, but you have to find something that will challenge you if change is what you’re looking for. 

Myth #3 - I only like to do (insert exercise here). 

We’ve all seen the guys who do nothing but “pump iron” but can’t run to the end of the block or touch their toes. Or the person who loves long, slow cardio but can’t push up their own body weight. Everyone has something that they prefer over something else. Running used to be my exercise of choice. I spent years running for miles and miles and somehow managed to gain weight (refer back to myth #1). It wasn’t until I picked up a weight that I realized that I needed to switch things up. A nice mix of cardio, weights and high intensity interval training is a good way to keep your body guessing and blast through a plateau.

Myth #4 - I’m getting older so I’m supposed to gain weight or it’s my genetics. 

I spent a long time thinking that I was destined to gain weight as I got older. Everyone in my family seemed to so it was a natural fact of life right? Wrong. Ok, some folks were born to be long and lean and others of us were (ahem) not. But that doesn’t mean that you HAVE TO gain weight. You may gain weight a bit easier than your friend who somehow manages to be the same weight she was in high school, but that doesn’t mean you can’t still be in the best shape of your life as you get older. All it takes is the willingness to try something different and to break out of that aforementioned comfort zone. 

Myth #5 - I just don’t have the energy or the time to workout. 

Everyone’s schedule is busy, but if getting in shape or getting your health back is important to you then you will make the time even if it’s 10 minutes a day. People all over the world in a variety of different circumstances are choosing to find the time for themselves. Chances are the reason you don’t have the energy to exercise is because of all the myths combined … you’re not eating properly, you’re not motivated or you’re just bored with what you’ve been doing. You have to fuel your body in order to keep it running properly and that means a nutritious diet. May sound like a cliche but it’s true. Once you get moving you’re more likely to keep moving, once you start feeling better about yourself and seeing some results. Variety is the spice of life so keep changing up your exercise routine to keep it interesting and break out of your comfort zone to keep your body guessing.

Myth #6 - I don’t want to worry about diet and exercise, I want to enjoy my life. 

I don’t understand why some people feel like these two things are mutually exclusive. Ok, I love to exercise. Always have. I love working up a good sweat and getting my heart pumping. But I understand that for a lot of people it’s not quite as enjoyable. But hating exercise and healthy food is no longer a good excuse as to why you’re out of shape. Today there are many different options for exercise and some of them are quite fun (anybody tried Turbo Jam?). Connect with a group of people who all have similar goals whether it’s on line (with a Team Beachbody Coach) or in your local area. Go for a hike or a bike ride or a walking tour of your city (there may be plenty of things you’ve never seen before as you whiz past them in your car). 

Gone are the days of watching your weight by eating plain tuna from a can, iceberg lettuce and carrots. There are so many delicious ways to be healthy these days that not wanting to eat like a rabbit no longer is a good retort. And the occasional treat never hurt anyone. 

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Can you eat whatever you want and not have the world come crashing down around you? Sure. Do you have to work up an actual sweat during exercise? Nope. You can continue on with your same old, boring exercise routine and have the sun still continue to shine. Keep living it up and “enjoying” your life and the Earth will keep spinning on it’s axis. The only person you have to be accountable to is yourself. You don’t have to change your lifestyle one bit. But don’t complain when you continue to struggle to lose the same 15 pounds that you’ve been fighting for the last however many years or worse more and more health issues begin to arise. And certainly don’t ridicule others for wanting to make positive changes in their lives. 

You don’t have to break all of your old habits in one day. Take it one day at a time. “Be not afraid of going slowly; be afraid only of standing still “ … Chinese proverb. Once you begin to change your old ways of thinking and become clear and focused about what goals you want to set for yourself, you’re more likely to keep a consistent routine. As you reach a goal, set a new one to keep the momentum going. Time to show yourself and everyone around you that change is possible and that all those myths are just that.

Most people who know me know that I’m a fitness fanatic. Some people ask me if I’m doing PX90 (sigh) or Insanity. What they usually don’t know is that my living room has been my gym for years. I’ve had various gym memberships over the years, but I’ve always come back to what is the most convenient place for me to workout … my own home. 

I recently had someone say to me, after I explained my involvement with Team Beachbody home fitness products, that they needed a gym environment to stay motivated. I’ll be the first to admit that there is nothing like a room full of super energized people all moving in sync or pushing to their limits to get your mojo working. Whether it’s a Turbo Kick class or Crossfit WOD or a super group workout at Summit, you feel compelled to keep moving. But there comes a point when the only person who can keep you motivated and inspired is YOU. No amount of membership fees or fancy equipment is going to do the work for you. Sure you can spend an hour at the gym, but if all you’re doing is walking at 1.0 on the treadmill or lifting weights in between socializing then it’s not doing much good. 

I enjoy the convenience of being able to exercise in my own home whenever I feel like it. I don’t have to rush to make a certain class or sign up before the limited pieces of equipment are all taken. I don’t have to sit in traffic driving to a gym then search for a place to park. More importantly I’m not wasting money on an expensive gym membership that I never use. I know that at anytime of the day or night I can log into WOWY (Team Beachbody’s online virtual gym) and there will be someone doing some kind of workout. Or I can link up with a friend on facebook or through email and get the motivation and support I need. But no matter where I decide to exercise, ultimately I’m the one who has to put on my exercise gear and lace up my shoes and get through the workout. 

And if I do need an extra dose of mojo juice, I know that my Beachbody friends are always coming up with ways for us to get together and keep each other motivated and there’s always another event just around the corner. 

So what are you waiting for … PUSH PLAY!

Jumping the Shark … is an idiom used for the moment of downturn for a previously successful enterprise. This originated from an episode of Happy Days when Fonzie jumped a shark in water skis to demonstrate his bravery. 

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Most people who know me know that I have a keen interest in maintaining a fit and healthy lifestyle and offering to share what knowledge I have with others. Over the years I’ve read many books and articles and have tried a lot of different programs. Some of them were a bit extreme and looking back I realize that they were not sustainable for long periods of time. Others had some merit though, but were not things that worked for me particularly or that I enjoyed.  

There are many different schools of thought when it comes to fitness. Some “experts”  see no need for cardio and recommend only resistance training, while others are just the opposite. Some people believe that only activities that mimic functional movement have any real value and that any other sort of nonfunctional training should be tossed out the window. Now there’s the argument for short but intense bursts of movement over longer workouts. I find that all of these have their place along the exercise scale, it all depends on what you are looking for at any given time or what your skill level is or simply what you enjoy doing. Mixing it up works best for me. 

There are just as many different ideas floating around when it comes to nutrition as well. Though I am what some would consider certifiably nuts, I am not a certified nutritionist. But I have tried many different eating and “diet” plans over the years. I have searched high and low and gone out of my way for different foods that most people would never even think of trying. Sadly enough it costs more to maintain a healthy diet than it is one filled with less than nutritious and fast foods. At times I have gone above and beyond what most people want or are able to spend in order to find whatever my latest eating style deemed the healthiest item. While I still may take things a step further than what most folks will do when it comes to meeting my fitness goals, I have learned that it is often better and easier to keep things as simple as possible especially for someone who is just beginning the journey towards good health. Through plenty of trial and error I have pretty much figured out what works best for me, but some folks still need a lot of help.

Jamie Oliver has been making a big splash with his television show Jamie Oliver’s Food Revolution. I think what he’s doing in trying to change what people’s perception of real food is can’t be beat. But I have heard criticisms about his show because he doesn’t adhere to any of the more stringent ideas about eating, it’s not paleo or zone or primal. He simply wants people to stop eating food that never at any time came from a natural source. This typically means that if it didn’t originate on a tree, in the ground or never roamed a pasture, flew through the air or swam in the ocean then you shouldn’t eat it at least not regularly. 

I think this is a good place to start. Most people are never going to do what some of the more extreme foodies think is necessary to maintain a healthy existence or to get six pack abs. They aren’t going to stop eating beef or completely give up processed carbs or stop eating cookies and ice cream or pay extra money for grassfed meats and dairy. But as long as they stop over consuming the foods that come in a plastic wrapper and are filled with unintelligible ingredients they are off to a good start. Who knows maybe once they get started they will decide to take it one step further, but you can’t expect someone who has never had a meal that didn’t come out of a box or off a dollar menu to suddenly be willing to travel out of their way and spend more money on top of it to obtain the freshest of ingredients. After all most of our less than nutritious foods were developed out of a need for convenience and low cost. 

Maybe over time and with more education and knowledge about where our society is headed as far as rates of obesity and illness and quality of life, more people will be willing to make these sacrifices. But for now you have to begin by grabbing people’s attention and have them slowly make changes. Just like when you begin a new exercise program, the changes in nutrition are not going to happen overnight. If you push too hard people will surely begin to feel overwhelmed and get discouraged and eventually give up. 

Don’t start jumping the shark with all sorts of information overload and obscure menu items and ingredients. Inevitably those who thought you had a little bit of merit will surely begin to think you’re completely nuts! Like I always say K.I.S.S.

This past week I was in training for what I like to call my day gig. This is the job that pays the majority of my bills and is how I make a living, but it is NOT who I am. I have a variety of different interests that better define me and one of them is being a fitness fan and independent Team Beachbody coach. 

Much of the training that I went through this week was to sharpen various skills for my job and to enhance safety awareness in the event of a catastrophe. But I always find it interesting that in these courses that deal with safety and sustaining life that many of the instructors are clearly leading unhealthy lives on a daily basis. 

In my line of work I am constantly aware of the possibility of being hurt either by accident or at the hands of someone else on a major or minor level. I do not like to lessen the importance of these concerns in today’s environment, but on a daily basis these are not things that I have a tremendous amount of control over. What I do have control over is the quality of my life which can either suffer or be enhanced by my attention to fitness and nutrition. While you never know what cards you will be dealt in life, I prefer to do what I can in the form of quality nutrition and a regular exercise program to help prevent any problems from arising. 

This past week I’ve had instruction in everything from basic aircraft firefighting to first aid and CPR. Some of my instructors are very knowledgeable in their field of expertise. These are people that I would hope to have around in the event that something happens. They are clearly aware and concerned for the safety of human life so I find myself wondering why, if they’re so good in the business of saving lives, are they not trying to save their own. 

A simple change in eating and a few extra minutes of planned activity might be all it takes to get these folks moving in the right direction and improve the quality of their existence and even sharpen the skills they are already contributing. I think it’s honorable that there are people out there who are willing to risk their lives for others. But ultimately the life you save may be your own. 

I went shopping today and was pleasantly surprised that I was able to buy shorts in a smaller size than I’ve worn the past few years. This is due in part to my fitness and exercise routine. 

I’ve been following my latest fitness plan for quite some time now and I always get a bit frustrated because I never see much movement on the bathroom scale. I know this is a way to gauge your success or lack thereof, but I find that for me it never tells the whole story. 

For years an outdated doctor’s chart has been instilled in us. If you’re this tall, you should weigh this much. While that is a good way to have some idea of what your range should be, times have changed and everyone is built differently. I have a close friend who is the same height as me, but we have very different frames and our weights are nowhere near the same. I tend to have more muscle mass, so my weight settles in around a certain number and won’t budge unless I’m meticulous with diet and exercise. But my body does what I like to call a lot of shape shifting. Although the number isn’t quite where I would like it to be, my clothes tell a different tale.

Although the scale is a good way to measure weight loss or weight gain (if you are monitoring this), don’t be consumed by it especially if you are doing a fitness program that involves weight lifting like P90X. It sounds cliche but muscle really does take up less space than fat.  A lot of women like to focus on an ideal number, but I would rather be carrying around a few extra pounds of muscle than to be the perfect number packaged in a flabby physique. 

The scale fluctuates depending on the time of day or month or whether or not you just had a glass of water or made a recent trip to the restroom. Your clothes don’t lie. Now let me just insert here that different brands of clothing are cut differently. This is often the case with jeans. What may be your size in one brand, may fit you a little less flatteringly in another. But for the most part this is a pretty accurate way to measure where you are. If your pants are a little loose, this means that all your hard work is starting to pay off. Conversely, if your pants are a bit too snug it means you need to push back from the table before dessert or just say no to the next round of beer and buffalo wings. 

This smaller pants size actually inspired me to be even more dedicated to my fitness routine. Hey, I just bought new pants and I don’t plan on going back to the old ones. 

No not that kind of bingeing and purging … I’m talking about cleaning out your house and your proverbial house. 

It’s Spring time, the time to make some changes. 

If you’re embarking on a new diet and exercise plan, start off in your kitchen and get rid of all the junk. Toss out all the processed food, chips, cookies and restock your cupboards with fresh all natural foods. Foods as close to their natural state as possible are the best choices. This is the first step to getting your nutritional house in order. Your diet doesn’t have to be perfect especially if you’re not vying for the next Oxygen magazine cover, but the key to any successful fitness regime is the diet. I know that stinks but it’s the cold hard truth. Even the best exercise program can be ruined with just a few bites of the wrong kind of food, or even too many bites of the right kind of food. 

Next let’s head into the rest of your house. Why do you think they call it Spring cleaning? This is the perfect time to tidy up the place and get rid of all those winter clothes that you haven’t worn in the last few seasons. Or even those Summer clothes that you have no intention of wearing this year. Hold onto a few things that may be a bit too snug, after all you WILL get back into them since you’ve cleaned out your kitchen. 

Getting organized is the best thing about Spring. Clear out the clutter, get your house in order and you’ll be surprised how quickly your mind follows suit. 

I have never considered myself a religious person but I am a lover of words and great literature. For that reason I find many passages in the Bible that resonate with me. One of my favorites is Ecclesiastes 3:1 … To everything there is a season, and a time to every purpose under heaven …  A time to be born, and a time to die; a time to plant, and a time to pluck up that which is planted; A time to kill, and a time to heal; a time to break down, and a time to build up; A time to weep, and a time to laugh; a time to mourn, and a time to dance; A time to cast away stones, and a time to gather stones together; a time to embrace, and a time to refrain from embracing; A time to get, and a time to lose; a time to keep, and a time to cast away; A time to rend, and a time to sew; a time to keep silence, and a time to speak; A time to love, and a time to hate; a time of war, and a time of peace.

Unlike most people who choose the New Year as a time to seek changes, I always think of Spring as the perfect time to begin new things. It is the season when all things on earth begin anew. The warm weather and vibrant colorful scenery seems to spark a desire in many to change something about themselves or their lives.  

Just as seeds are planted in the Spring for crops to be harvested later in the Summer and Fall, Spring time can be used as a metaphor for life. A time to plant new thoughts for new ideas, beliefs and goals to grow. 

If you are like me, you are in a changing season of life. My hair is turning colors and a life that I’ve spent years cultivating has suddenly begun to bring about many questions. I’ve out grown certain things and others that were once important to me have withered. As I uproot old belief systems, new ones are waiting to be nurtured. A close friend told me several years ago that she finally felt like she was getting older when she had to go up to the next age group in a magazine survey. She no longer fell into the 30-34 age group, but was now lumped in the 35-39 category. This has caused a lot of recent confusion for me, where am I going, what am I doing, is this really the life that I want? What can I do to change things? Where will I be when I get into that next survey age range?

Spring time for me signifies the ability to wipe away all that is old and start over fresh. It doesn’t matter what choices I’ve made in the past or what mistakes I’ve made. Now is the time to plant new seeds and create new habits. This is the time of year when the Earth begins to incubate in order to give life. Giving birth to new ideas and making changes can be messy and painful just like the cycle of life. But sometimes a little patience and a little pain is what we need in order to create something beautiful. To Every Season turn turn turn … 

Most people know that I’m a fitness enthusiast. What they don’t know is that I’ve tried just about every fitness and nutrition program that is out there at one time or another. Some of them you’ve heard of and others you probably haven’t unless you’re like me and constantly on the look out for a new challenge.

Lately I’ve been seeing reviews of various programs, people saying this one is better than that one or the other. This one is not good for sustainability (meaning is it something you’ll be able to or want to do continuously for like ever!). The reasons are all different, overtraining, the risk of injury, boredom etc.

Now as I’ve said I’m a fitness enthusiast. I’ll openly admit that currently the only fitness certification I hold is as a Crossfit level 1 trainer, though pursuing others is on my “to do” list. I know what works for me and what I like, but everyone has to choose what is best for them. The key is to get moving in the first place.

I’ve been involved with Beachbody, the company that markets such products as P90X and Insanity for several years. I took a brief hiatus to delve into Crossfit. P90X was my first exposure to so called “extreme” fitness. I loved the program but after several rounds of it a few years ago, I was ready to move on to something else. That’s when I discovered Crossfit. For an adrenaline junkie like myself, this was perfect. Everyday was different but no less intense. But I quickly burned out on this as well. A recent article that I read gave some of the pros and cons of both of these programs. The biggest con was that neither of them was something that you should do for the long haul. But is anything?

The argument against the X was the hour plus long workouts 6 days per week. And against Crossfit was the high rep and heavy weight extremely intense WODs day in and day out were sure to tax the system. Now neither of these programs is for everybody and this is something that you’ll need to figure out for yourself. But the point is they get people off the couch.

Even the creator of P90X has said that his program is NOT something that was meant to be done over and over and over again. Use it to get into shape then move on to something else, come back to it as a base if you need to. I am currently in the middle of a P90X round, but as great as it is I know that after this I probably won’t even look at it for awhile. The good thing about it and all the other Beachbody programs is they provide people with a structure because let’s face it this is what most folks need. I find myself always researching new fitness programs and downloading information. I’ve discovered some terrific ones that have been added to my own personal fitness library. But most people aren’t interested or willing to do that. They need something laid out for them daily, eat this not that, do this not that. Some people will eventually get to a certain level and know what works for their body, but others will always need more guidance to help them stick to something and that’s fine.

The important thing is that you find some physical activity that you enjoy doing and do it (no Buckethead I’m not referring to that!). Not everyone will want to do the adrenaline pumping, gut wrenching workouts that some of us love. But the key is variety. That’s what is so beautiful about having so many choices. If one program is too long then choose another. If yet another is too intense for your taste then move on to something else. Or here’s a novel idea … mix it up. Some people want to climb Mt. Everest, but is it something you should consider doing more than once if you’re able to complete it at all? Probably not.

Variety is the spice of life. Choose a mish mosh of programs that gets you from in front of the tv (and the computer). There is no one surefire way and it all depends on your preference and what you’re trying to achieve. But do something besides the quick sprints to the kitchen to lift the icecream out of the fridge during commercial breaks.

I can’t remember the first time I heard this phrase, but I’ve heard it several times since then. Embracing the suck is about the toughest moments of a workout when all you want to do is quit, but this is when you dig deep and give it all you got. You don’t stop ‘til it’s all over.

A few days ago someone I know mentioned that they had just begun the P90X program and it was so tough that they felt like puking. Now let me just say that I’ve never felt like up chucking during this or any other workout, but I’ve heard tales of it happening. This comment sparked a lot of inquiries, some good and some not so much. One person caught my attention saying that this workout looked too tough and if it brought on puking then they would rather stick to their regular fitness routine. Now I can’t say how challenged this person is during their exercise of choice. Everyone has a different level that they find difficult, but I know that there are many people out there who will not challenge themselves and this is a shame because the chances are you can probably do a whole lot more than you think you can. You should know your limits, but don’t sell yourself short.

This holds true in life as well as in exercise.

With regards to the latter … ok maybe not everybody is ready for the floor hugging, sweatfest that is Insanity or a heart thumping, t-shirt drenching Crossfit WOD, but wouldn’t it be fun to see if you could lift a weight that’s a bit heavier or do more reps in the alloted amount of time? We’ve all seen that person at the gym who walks slowly on the treadmill while reading a magazine or the one who holds a telephone conversation in between crunches? Now I’ll be the first to say that it’s important to just get moving, but I often wonder if that person will go home and brag about the time they spent at the gym when the truth is they never even really broke a sweat. How do you expect to improve at anything if you keep working beneath your limits?

Much like exercise, life has it’s fair share of “suck” moments. We’ve all had those days or those weeks (or maybe even those years) when we just want to crawl back into bed, when everything seems impossible. Don’t let those moments hold you back from reaching your goals. Keep dreaming big dreams and striving for what you want. Sure there are going to be times when you want to stop mid way through, but pull out those extra stores of resources and keep going. The only thing that is really holding you back is you!

A quote that I heard recently that has stuck with me is “If you are succeeding in everything you do, you are probably not pushing yourself hard enough”.

And I got a little secret for you … usually about the time that you need to dig a little deeper, you’re almost at the end. Embrace the suck, don’t be afraid of a little challenge. I’m sure you’ll be surprised at how well you do.

I hibernate like a bear during the winter. I lose touch with my friends and in general I prefer to hunker down in my warm and cozy home rather than battling the frigid temps. It takes a lot to get me out of the house between November and May for anything more than work and the most important of errands (even these I sometimes put off for as long as possible).

All this time spent inside pretty much guarantees the onset of boredom. Though I can always find something to do around the house, I start to head for the fridge when there is a lull in activity.

This is when I’m always grateful that I’ve made smart choices when I’m stocking up on food. I’m like everyone else, I get cravings for certain comfort snack foods. But when those things are not readily available to me and it would require me getting bundled up and trekking out to get them, I’m less likely to indulge.

I have been known to brave the cold when the urge for ice cream just won’t be denied, but usually greek yogurt with almonds or walnuts with a little bit of agave nectar on top will do the trick.

Fighting food cravings is hard. But don’t set yourself up for failure by stocking your refrigerator and pantries with all sorts of cookies and cakes and crackers and chips because you’re more likely to reach for these things when you’re hanging out in front of the tv or on the internet. If you must have a snack and it’s something besides a piece of fruit or yogurt, then make sure you watch your serving sizes. It’s very easy to empty out an entire bag or box of something before you know it just through mindless nibbling. This is when “bottom of the bag syndrome” kicks in. Before you know it instead of eating the allotted amount of something in a serving size (which in the case of cookies is usually only about two ~ seriously! or with chips it may be around 15 depending on the brand or item, this means no heaping handfuls one after the other). Next thing you know you’ve scarfed down enough of these foods to fulfill 5 servings or more. Try adding up the calories in that one. You won’t be too happy.

Give yourself a leg up for bikini weather. Don’t be like everyone else who is scrambling to get in shape from all those winter comfort foods come May 1st. Making smarter food choices now will put you way ahead of the game when the sun comes out tomorrow.

Next up: Everything you need to know about portion sizes …

What type of car do you drive? Yup you heard me, is it a sports car? An SUV or maybe a minivan? Or perhaps it’s an old clunker. I’ll get back to this later.

If you’re a fitness enthusiast like me, you probably get a lot of questions about why you do what you do. Why do you exercise so much? Why don’t you eat this anymore or even YUCK! You’re going to eat that?? You may even get a few odd stares or laughs asking “oh what’s this crazy program you’re doing now?”

I never try to force what I’m doing on anyone. I simply share what I’m doing and hope that it will influence someone else. If a question arises, I’ll gladly give any information that I can. But it always amazes me when people are shocked that I make such an effort to maintain my fitness and nutrition levels.

Now here is where the car question comes in. If you drive a high end car doesn’t it usually recommend that you put premium gasoline into it? Doesn’t your vehicle have to adhere to a regular maintenance schedule in order to ensure that it continues to run properly? Any machine does. Most people I know make sure to put the right type of fuel into their cars and keep up with those scheduled service appointments. I’ll admit I’m a car and gadget lover myself and the best “gadget” that we have is our bodies. We are the highest form of machinery. Why wouldn’t you take care of your body the way that you pamper your car?

This means putting the best fuel into it. Foods that are nutritious, good for you and delicious I might add … lean meats, vegetables and fruits, nuts and whole grains if you choose. To me there is nothing better than a nice leafy green salad with beautifully colored veggies in it. The more colorful my plate (no dyes or fake food I might add) the healthier I feel.

Some people believe that you are “depriving” yourself if you’re not constantly indulging in sweets, high fat foods, refined carbs and processed junk. Some even venture to say that you’re not enjoying your life. But what is so enjoyable about carrying excess weight, being tired, out of shape and even developing health issues?

I recently over heard a conversation in which someone was saying that they knew of a person who was athletic, in shape and watched what they ate only to develop some rapidly developing form of cancer which they succumbed to within a year. This person used this as an example of why you should “enjoy” your life. Now I’m one who certainly believes that life should be lived to the fullest and I would never suggest otherwise, but I just couldn’t see the logic in this thinking. I’m no expert, but I’m almost certain that for every sad story you hear like this one there are many others in which people benefited from changing their sedentary lifestyles and diets. If your car breaks down you can always get another one. You might be able to be reactive if a health issue arises with your body (let’s hope so), but wouldn’t you rather be proactive? It’s not as easy to replace your body as it is a car.

Is my diet always perfect? Absolutely NOT! But I choose certain occasions on which I plan to indulge. On my birthday I always have cake and sometimes icecream. I’ve never been known to turn down anything grilled on a barbeque during the summer or one of my mom’s specialty dishes during the holidays. But I do limit my intake of these things and if I feel like I’ve had too much I make sure to be extra vigilant during the days following these occasions.

Obviously there are certain ailments that are just unpredictable, but don’t let that be the reason you don’t make better choices now. My point is you can have a healthy lifestyle while still enjoying some of your favorite meals. And guess what? You won’t even feel deprived! Who knows, maybe you’ll find a healthier version of those foods or even learn to love something new. Don’t you want to make sure that you are putting the best fuel into your body so that it will last and be in good running order for a long time to come?

Everyone hears that stretching should be part of any fitness routine. But most folks don’t know just how important flexibility is. This is something that many of us take for granted when we are younger. Some people are naturally more flexible than others, but that doesn’t mean that you will never be able to touch your toes. By incorporating regular stretching or yoga you can gradually see an improvement. As the years go by flexibility decreases and this can cause a host of other problems if you’re not already working on improving it.

I learned from first hand experience how uncomfortable life can get when you’re not quite as flexible as you once were. The fitness program that I was doing at that time did not emphasize flexibility, at least not in the traditional sense. I spent a lot of time focusing on increasing my speed and the amount of weight I could lift but spent little time on a good stretch.

For almost a year I had an unexplainable pain in my hip/inner thigh area. I say unexplainable because I visited various doctors, had x-rays and even an MRI and nothing out of the ordinary was found. But I knew that I was having a lot of discomfort. I tried to ignore it and hoped it would just go away, but it didn’t. I continued to exercise thinking that aches and pains were just something I would have to deal with as I got older.

When I returned to using Beachbody fitness products, in this case Insanity, I began a regular stretching routine which was incorporated into the program. I slowly noticed my phantom pain going away. I didn’t want to get my hopes up because in that previous year I had tried every remedy possible. But after my first round of Insanity I noticed that I wasn’t getting the pain at all. Woo hoo!

I put two and two together and realized that the stretching that I had been missing out on and my consistent use of heavy, heavy weights were directly related to my mysterious pain. I remembered the very day that the pain began and knew that I had not done a proper warm up stretch.

Insanity is a high intensity cardio, plyometric and bodyweight training program. But it includes plenty of stretching before and after as do all of the Beachbody programs. Aside from all of it’s other fitness benefits, I will forever be grateful to this program for bringing me back something that I thought was lost forever.

Now I know that getting a proper stretch is not just a cliche. Make sure that you include this or yoga as a part of any fitness program that you’re doing. Even if you’re not doing a program a regular routine of stretching has more benefits than you can imagine.

Keep It Simple Stupid … the first time I heard this phrase I thought I was being called stupid! I’ve since heard this used in reference to many different things, always to describe the simplest route to take in any given situation.

It makes perfect sense if you think about it. Why make anything more complicated than it needs to be?

This even goes for how you eat. I’ve tried every diet and eating plan there is at one time or another. I’ve counted calories and points, watched my macronutrients (proteins, carbs, fats). I tried being a vegetarian, a fruitarian … eaten raw foods … no not raw meat, but only uncooked fruits, vegetables, nuts and seeds. I’ve searched high and low for obscure (and expensive) ingredients, purchased equipment with names that sounded like musical instruments to make meals that I ended up throwing immediately in the garbage.

The problem with most of these diets was they were too difficult to maintain for the long haul. I was either extremely hungry from not eating enough or tired after prepping and cleaning up after some bizarre concoction. If you’re going to be a vegetarian you should probably eat some vegetables every now and then, not every processed fake vegetarian food you can find in Whole Foods. I got tired of the raw foods journey because I realized in the time it took me to grind up nuts and prep them to look and taste like a hamburger, why not just eat the real thing? Do you know how many apples you have to juice to get an 8 oz glass? After feeling overwhelmed trying to maintain a way of eating that could sometimes be too much work, I would throw up my hands in exasperation and return to a diet that was convenient but not so nutritious.

The thing with diets is you can find literature, studies and research to back up just about every one there is. Many of them can be beneficial in some way. But now I find that keeping things as simple as possible is the best way to go.

Keeping it simple to me means a well balanced diet of whole foods. No, it’s not just a grocery store. Whole foods are defined as unprocessed or unrefined or as processed and unrefined as little as possible prior to being consumed. Examples of whole foods are fruits, vegetables and unprocessed chicken, fish, meat, nuts and seeds. Food that is grown from the earth, harvested or fed and comes in it’s own natural container most of the time … nothing from a factory with any extra stuff in it.

Sticking to this basic principle makes it a lot easier to maintain a healthy weight and can benefit your health. Portion sizes are always important, but nothing beats a nice big plate of leafy green and colorful vegetables.

The word diet is misused. Your diet is the food that you eat, now that can be food that is healthy or food that is not so healthy. It’s your choice. No matter how you choose to eat whether it be vegetarian or vegan, pescatarian, the grapefruit diet, a high performance/sports nutrition oriented diet … make sure you do the research and decide what is best to fit your needs. But remember to K.I.S.S.

Anyone who knows me knows that I’m a little bit of a nut when it comes to exercise. I’ve always been active, but just in recent years I’ve taken my workouts to a whole new level. I always wanted an athletic physique but I didn’t understand what it truly took to get it. I spent years doing moderate amounts of exercise, adhering to the “rules” in women’s magazines that said 3 days per week would do the trick. So I did long boring sessions of nothing but cardio, I ran and I ran and I ran. But I could never quite catch up to the look I wanted.

After years of frustration, I discovered a little gem of a product called P90X. I still didn’t quite wrap my head around what I needed to do to get to where I wanted. I did a few workouts a few days a week, still kept running, couldn’t give that up. And I ate whatever I wanted. And guess what? I got decent results, not great, just decent. So I moved in and out of other Beachbody fitness programs, joined and stopped going to various gyms. Oh I did the workouts, but still skimped on the nutrition part. I didn’t really need to watch what I ate because I was exercising. Wrong again. I was in decent shape, but I still couldn’t attain that goal that I was after.

Fast forward a few years, I learned that weights were not my enemy. Resistance training was one of the missing ingredients to help get me closer to where I wanted to be. But my nutrition was still lacking. Around this time I was introduced to something called Crossfit. These high intensity cardio, body weight and weighted WODs as they are called, got my adrenaline going. And there was no turning back for me after that.

When Beachbody added INSANITY to it’s fitness library, this was just the shock I needed.This super intense cardio, plyometrics and body weight only program sent my system into overdrive. I was finally starting to reshape myself and I couldn’t get enough. Not only was it a physical challenge, but it became a test of will. Each time I finished one of these workouts, I felt a sense of accomplishment. The desire to see just how far I could go and what my body and mind was capable of doing gave me a sense of purpose that carried over into other aspects of my life. The nutrition was finally starting to make sense to me. Instead of going from one extreme diet back to over eating again and again, I found a balanced way that works for ME.

Now here’s where I always get a lot of questions. People ask me WHY I do the workouts that I do and why do I choose to or choose NOT to eat certain foods. I tell them, if you’re happy with your appearance and how you feel then that’s great. I want to feel and look a certain way and I know what I need to do to achieve that. Just today someone asked me why I do programs like P90X and Insanity because I was already in good shape. I replied, I am in good shape because I do these workouts. For me to reach my fitness goals it takes more than a 3 mile jog several days per week and continuing to over indulge and treat myself so that I won’t feel “deprived”. This is a commitment that I’ve made to myself in order to get to where I want to be. I still enjoy my food, but I don’t feel the need to have a “treat” on a daily basis.

If you really want to see a change in anything you have to push yourself beyond your usual limits … you have to break out of what has become familiar to you. Just like your mind gets comfortable in certain situations and craves a challenge, so does your body. Most people are afraid to try anything new, but you will never know what you are capable of until you do. You just might surprise yourself … I did.

My dear mother. In her golden years she has become something of a collector of things, not wanting to get rid of anything. Sometimes even taking things from my house that I’m trying to get rid of because she is sure that they can be of some use to her. The other day I was at her house and I could barely move around because I kept bumping into things. No it wasn’t just my clumsiness.

Often in life our worlds are filled with clutter, not just physical clutter but mental clutter as well. With too many things going on at once it can be hard to concentrate and complete anything. I know a popular term used these days is “multitasking”, but when you divide your attention among so many tasks are you really giving anything your best effort? Just as I was knocking into things at Mom’s unable to maneuver because of lack of space, this can happen when you’re crowded mentally. I’ve set grand plans for myself in no particular order …  from life plans to plans for the next day and because I didn’t prioritize I ended up getting not much of anything done.

Now I find that making a list of tasks, from the most important to the least, can help me to get more accomplished rather than dividing my time trying to do everything at once. I do this for everything from simple daily tasks to plans of things I want to do for the coming year. I schedule time for things that I know I’m going to be doing anyway like exercising or planning a healthy meal.

I’m like that tv detective Monk, when my surroundings are clutter free my brain seems to function more efficiently. When my brain functions more efficiently, I get more done and I’m less stressed. Just like keeping your house clear and spacious can help your day go a bit more smoothly, getting your mental house in order can help you to cross off that list of tasks and take you one step closer to reaching the goals that you’ve set for yourself.

You can’t change people, but you can change the way you view them or how you interact with them. If you find that you’re surrounded by people who don’t support you in what you’re trying to achieve whether it be friends, co-workers or even loved ones try to impart to them that you’re only trying to improve yourself. That your pursuit of something new is not a reflection on them. Perhaps they will decide to join you or at the very least learn more about your new interests. However, if the energy vampires are always trying to derail your success through negative comments or actions then it may be time to reconsider how valuable these relationships are to you. Some relationships are tougher to let go of than others … it could be an old friend or family member. But you can limit your contact with people who don’t always have your best interests at heart.

Most importantly, never let anyone steal your joy. You are always in control of your own happiness. When you wake up in the morning decide to be happy or to make the most of the day no matter what. Give it a try and see how it affects everyone else around you. For those who just refuse to allow any sunshine into their lives, give them a smile anyway and keep stepping.

Lao Tzu, the father of Taoism is quoted as saying … “A journey of a thousand miles must begin with a single step”.

This wisdom can be applied to just about anything. In order to begin anew, you must start somewhere.

Sometimes people embarking on a new adventure bite off more than they can chew. If it is the decision to get in shape after years of being sedentary you jump in head first and become disappointed when you don’t see immediate results. Immediate as in days. When in reality it took you much longer than a few days to get so out of shape.

The “experts” always say that you must completely overhaul your diet and your life to see changes in your body. While this is true to some extent, for some people this is not always the easiest route. It has taken me many years to reach the point I’m at with my fitness and nutrition. I have always been physically active, but my diet left a lot to be desired. I used to think that regular exercise meant that I did not have to bother with watching what I ate. When I realized that it did matter I jumped from one program to another, often from one extreme to the next.  I always bounced back into my old eating patterns once I saw that I wasn’t losing 7 pounds in 3 days with things like the cabbage soup diet.

After much trial & error, I’ve finally settled into a way of eating that works for me. It may not be the best choice for everyone but maintaining a diet that is filled with organic lean meats and fresh fruits and vegetables with minimal grains and simple carbohydrates gets me where I want to be. I get a lot of questions about why I choose to or don’t choose to eat certain foods. But it is a choice that only I can make.

It may be a shorter trip for some, but succeeding in anything takes persistency, consistency and focus. Taking one step at a time, one day at a time. It has taken me awhile, but now I know that reaching my goals whether in fitness or anything else requires patience and staying in it for the long haul … the thousand mile journey with many lessons learned along the way.

Would you ever get into a car with someone that you knew had a few too many? I hope the answer is no. Of course you wouldn’t place your life in someone else’s hands by allowing them to make such a dangerous decision about your future. Would you knowingly accept a bottle of poison from a friend and drink it up? Most of us wouldn’t.

Ok, maybe these examples are a bit extreme, but everyday we allow others to make decisions about our lives whether it is conscious or unconscious.

When you let the chatter and opinions of others influence you negatively, in some ways you are letting those people take control of your life. When you begin to allow other’s thoughts and beliefs prevent you from believing what you know in your heart of hearts to be right or wrong or dissuade you from going after what you want, you are giving up control. Would you really let someone else run your life and make decisions for you? No? Yet everyday that you don’t choose to step up and make a choice about where you want your life to go, you are letting someone else decide that for you.

When you continue to overeat and over indulge in calorie and chemical laden foods because others make you feel bad about your “strange” eating habits, you might as well hand over the reins of your health to someone else.

Just like you wouldn’t get in a car with a stranger and let them drive you to points unknown, you shouldn’t allow others to make important decisions about any aspect of your life.

Get in the driver’s seat. If you’ve made a commitment to yourself to change your eating habits and develop a healthier lifestyle, don’t let others convince you that you’re being weird or a party pooper. It’s your body and has to last you for years to come. That’s not to say that you can’t pick a special occasion to enjoy some of your favorite treats, but don’t “treat” yourself everyday.

Whether you want to change your eating habits or change your life, you have to be the one to make that choice. Don’t let other’s inability to think outside the box prevent you from doing what you want. All it takes is one negative thought planted to create a glimmer of doubt and steer your vision off track.

Stay in the driver’s seat with full view of the road ahead. There will be bumps and I’m sure you’ll be sent on many detours, but tap into that internal GPS system that we all have access to and keep your eyes on the prize.