Exercising My Ass Off

After EMAO

2010-07-18T12:19:00.000-07:00

EMAO is over, and it is time report my final results and to upload my "After" pictures. For comparison, I recommend going to my Before EMAO post so you can see my "Before" photos.

If you read my regular blog Pondering Happiness, Hope, and Wisdom, you might remember that I started EMAO as an experiment to see if I could blog about one subject for a specific length of time. I was inspired by author Julie Powell who blogged about cooking her way through Julia Child's Mastering the Art of French Cooking. That blog led to a book deal, which led to a movie, which led to more book deals—you get the picture.

Of all of the difficulties that I encountered while attempting EMAO, blogging every day about my experience was by far the hardest thing to do. Seriously. I don't like sticking to one subject, and I had to force myself to narrow my focus. Sometimes, I ran out of ideas. Sometimes, my ideas were crappy. But most of the time, I was too tired from too much exercise to write about it. Funny, eh?

Quantitative Results Table

EMAO reminded me that muscle weighs more than fat. I didn't lose one pound exercising my ass off, but I lost four-percentage points of body fat and inches around my waist and thighs. (I still don't know why my right thigh remains bigger though.) I exercised 54 out of 90 days and burned approximately 14,200 calories.

Before EMAO, I had a list of pants that were too tight for me: my red Victoria's Secret corduroys, my pinstriped dress slacks, my navy slacks, and an old pair of blue jeans. I'm happy to report that even though I can still squeeze some fat off the sides of my waist, there is less than before and most of the pants on my list fit comfortably now. The blue jeans, however, have seen better days; I wonder now when I actually fit into them. Maybe I just shrunk them in the dryer. (I can dream.)

EMAO didn't change my size, my weight, or my thoughts about exercise. I still need motivation, diversity, and goals in order to work out every day.

For any future EMAOers out there:

I recommend a combination of exercise that includes strength training, cardio, and flexibility to maximize your results.
I would avoid Taebo altogether since Billy Blanks doesn't seem to believe in cooling down after an intense aerobic workout.
I love P90X, Yoga Booty Ballet, and Jackie Warner's Power Circuits for home exercise.
If you live in the San Fernando Valley, Yoga Blend is an awesome yoga studio that offers a variety of instructors to guide you in your practice.
If you like Latin music and dance, try Zumba; I didn't like it, but it is an energetic cardio workout.
You do need to make adjustments to your diet if you want to see some real results, but don't overdo it. I don't consume artificial sweeteners anymore at home (they make you crave sugar), but I sometimes put Splenda in my Starbucks coffee as a treat.

Thank you for following my EMAO journey. My 20-year high school reunion was amazing! Check out what I wore and how I looked.

AWW – XoXo

P.S. Since I quit EMAO, I have lost 3.5 pounds—proof that muscle weighs more than fat!

Workout Report: Days 85 – 90

2010-07-02T11:46:00.000-07:00

WARNING: This week was sort of a joke. I don't know why I thought I would be able to exercise while I was packing for my trip, taking our pets to the vet, cleaning my house, traveling across the country, and attending reunion activities.

Monday, June 21
I did not work out today.

Tuesday, June 22
P90 X Cardio X

45 minutes, 32 minutes in target zone
Average heart rate: 131bpm
250 calories burned

Wednesday, June 23
I spent most of today packing for my trip and cleaning the house for our pet/house sitter. Oh, I also saw my chiropractor, and our dog had an appointment with the vet.

Thursday, June 24
Today, I left Burbank at 2pm, and after many delays, I arrived at the historic Tutwiler Hotel in downtown Birmingham around 10:30pm. I just made it to the bar before it closed at 11. Thanks, Sarah!

Friday, June 25
I didn't plan to exercise today, but it was even more hectic than I expected. My husband arrived in Birmingham at 9am (love those red-eye flights), and he was very ill. I spent the day taking care of him; I don't even remember eating lunch.

Having fun at Gable Square

Saturday, June 26—Day 90—REUNION!
I honestly thought I would do some yoga today before attending my reunion party. Instead, I was nursing a slight hangover after going to the Wine Loft, the Gable Square Saloon, the Rare Martini, and Formaggios the night before. I was also running on "near empty" with less than four hours of sleep.

Week 13 Results: June 21 – June 26

1 workout day
250 calories burned

AWW – XoXo

P.S. I will post the final EMAO results soon—complete with "After" pictures. (I don't see much of an improvement.)

112 Pounds—An Unrealistic Expectation

2010-06-22T15:02:00.000-07:00

Scary Back?

When my husband Corey and my father realized that my target EMAO weight of 112 pounds was what I weighed at my wedding, they both balked. Dad said, "You were too skinny," and Corey commented, "Some people thought you were sick. Your back was scary." I remember a friend of mine told me that she had never seen my legs look that thin before, and the tone in her voice was of concern, not congratulations.

Perhaps I should have been offended, but I liked how slim I was on my wedding day (9/9/06). The strange thing about the way I looked is that I never tried to lose weight. For some reason, the summer prior to my wedding, the pounds melted off. The year before I had suffered from food allergies so I limited my wheat intake, but I didn't exercise at all. Not once. Most people attributed my body to the stress of planning the wedding, but it wasn't that difficult and it certainly doesn't compare to the stress of planning a high school reunion. The most likely explanation is that my thyroid medication was too high during that time; therefore, I was able to lose weight without trying.

Doing the Time Warp

As my EMAO experience draws to a close with my high school reunion this weekend, I wonder if my goal weight of 112 pounds was an unrealistic expectation. I haven't lost any weight since I began EMAO despite the variety of exercise, the amount of working out, and the dietary changes that I have incorporated into my life. I started at 118 pounds, and I imagine I will finish at or above that weight. I know six pounds doesn't seem like much, but at 5'2.5" tall, it makes a huge difference on my small frame.

Acting GoofyLooking back at my wedding photos, I still don't think I was too skinny, and I wish it were that easy to be 112 pounds again. However, I know that I look good right now even if I don't like the number on the scale. I weigh today exactly what I weighed in high school, and I should be proud and satisfied with that achievement.

AWW – XoXo

Workout Report: Days 78 – 84

2010-06-21T23:09:00.000-07:00

Monday, June 14
Jackie Warner's Power Circuit (Routine A=Chest/Quads/Triceps/Core) Workout Results:

58 minutes, 36.5 minutes in target zone
Average heart rate: 125bpm
310 calories burned
I completed this workout two times, but I didn't do the 20-minute cardio.

Tuesday, June 15
I did not work out today because our cat went to the vet; he continues to have health problems since his surgery.

Wednesday, June 16
I did not work out today because after taking our cat to the vet yesterday, we ended up in the ER at 2am with our dog. Then we returned at 10am for our cat's appointment and again at 3pm for our dog's appointment (follow-up for the ER visit). That's four vet visits in 29 hours. I think I got maybe three hours of sleep altogether. :(

Thursday, June 17
Still recovering from the past two days with our pets. Very stressful and not enough rest.

Friday, June 18
Jackie Warner's Power Circuit (Routine B=Back/Hamstrings/Biceps/Core) Workout Results:

63 minutes, 38.5 minutes in target zone
Average heart rate: 122bpm
325 calories burned
I completed this workout two times, but I didn't do the 20-minute cardio.

Saturday, June 19
I did not work out today because my hamstrings were killing me.

Sunday, June 20
Jackie Warner's Power Circuit (Routine C=Glutes/Shoulders/Core) Workout Results:

46 minutes, 34 minutes in target zone
Average heart rate: 131bpm
270 calories burned
Body parts that snapped, cracked or popped: elbows, knees, shoulders
I completed this workout two times, but I didn't do the 20-minute cardio.

Week 12 Results: June 14 – June 20

3 workout days (pathetic!)
905 calories burned

AWW – XoXo

P.S. I'm glad my reunion is almost here because that means EMAO is over!

My five favorite beauty products

2010-06-18T12:53:00.000-07:00

Since there is more to attending a high school reunion than Exercising Your Ass Off, I thought I would share my current five favorite beauty products; all of which I will need to look beautiful on June 26.

Sally Hansen Natural Beauty by Carmindy Luminizing Face Primer
Although this face primer is overpriced online, it is worth the $9.99 you will pay for it at CVS. You can wear it alone or underneath foundation; either way, it brightens up your face. The velvety texture soothes dry skin, and it is easy to apply. My only complaint is that the pump becomes useless once the container is almost empty, but it is a small price to pay for a healthy, moisturized face.

Moroccan Oil
My stepmother introduced me to this hair care product, which straightens her naturally curly hair. I love it because my hair often has a straw-like appearance due to its dry nature. Moroccan Oil rescued my locks! I use a nickel-sized amount in my straight, long hair and work it from the roots to the tips. The tangles disappear, the split ends evaporate, and my hair ends up looking smooth and sleek just like Scarlett Johansson, an actress who uses this product. Moroccan Oil can reduce the appearance of scars, too. Oh, and did I mention it smells divine? Ask your local hairdresser where to find the miracle Moroccan Oil.

Oil of Olay Total Effects Night Firming Cream
According to its label, OO's Total Effects Night Firming Cream is supposed to balance color; hydrate, moisturize and exfoliate the skin; reduce the appearance of fine wrinkles, age spots, and pores; and prevent damage to the skin's surface. Desperate Housewives' actress Marcia Cross uses Olay Total Effects 7-in-1 Anti-Aging UV Moisturizer SPF 15—the daytime complement to the nighttime formula. I love how the Night Cream makes my skin feel like silk, and my husband thinks it smells good, too!

Smashbox Emulsion Lip Exfoliant
As the sun heats up in dry Southern California, my dry lips start to crack, peel, and bleed. No amount of moisturizing prevents this happening so I wanted to find a product that would at least eliminate the excess flaky skin hanging from my lips (how unattractive is that picture?). The Smashbox Emulsion Lip Exfoliant is easy to use, and it does the job. Afterward, my lips feel clean, soft, and more importantly, they look terrific. As an added bonus, this product smells like peppermint.

CoverGirl LashBlast Volume Blasting Mascara
Since I have short eyelashes, I am always looking for mascara that will make my eyes pop by appearing to extend the length of my eyelashes. LashBlast works wonders, and unlike most mascaras, it rarely smudges or flakes. In fact, it can be difficult to remove. If you watch television, you have probably seen Drew Barrymore's Lashblast commercial where her eyes look amazing even if she appears overly tan. I love LashBlast; you can sometimes buy it in bulk (three mascaras for $13) at Costco.

Please feel free to share your favorite beauty products by posting comments to this blog entry! :-)

AWW – XoXo

Workout Report: Days 71 – 77

2010-06-14T16:42:00.000-07:00

Monday, June 7
P90X Chest and Back + JW 20-minute cardio Workout Results:

67 minutes, 56 minutes in target zone
Average heart rate: 136bpm
415 calories burned
Body parts that snapped, cracked or popped: elbows, knees, shoulders

Tuesday, June 8
I did not work out today.

Wednesday, June 9
P90X Shoulders and Arms Workout Results:

49 minutes, 23 minutes in target zone
Average heart rate: 114bpm
220 calories burned
Body parts that snapped, cracked or popped: shoulders

Thursday, June 10
Jackie Warner's 20-minute Cardio Workout Results:

28 minutes, 22 minutes in target zone
Average heart rate: 134bpm
165 calories burned
Body parts that snapped, cracked or popped: knees

Friday, June 11
Jackie Warner's 20-minute Cardio + Power Circuit (Routine A) Workout Results:

55 minutes, 39 minutes in target zone
Average heart rate: 129bpm
315 calories burned
I only completed the routine one time, but you are supposed to do it three times. Sigh.

Saturday, June 12
Jackie Warner's 20-minute Cardio Workout Results:

23 minutes, 19.5 minutes in target zone
Average heart rate: 133bpm
140 calories burned
Today I actually exercised outside along the Chandler Bikeway in Burbank; it is right next to our house.

Sunday, June 13
I purposely did not work out today; my muscles needed a break, and my awesome LA Lakers were playing!

Week 11 Results: June 7 – June 13

5 workout days
1255 calories burned

AWW – XoXo

Hello Plateau

2010-06-13T00:54:00.000-07:00

Recently, I have discovered that I am burning fewer calories during my workouts. When I compared my recent results to last month, I realized that despite doing the same routine with maximum effort, my average heart rate is slightly lower, which results in fewer calories burned. Two weeks before my high school reunion, I am reaching a serious plateau in my EMAO experience.

According to my research, most trainers agree that everyone is susceptible to hitting a plateau, a time when your body no longer responds to workouts in the same way because according to About Aerobics "your level of fitness has increased to the point that you need more challenges or difference exercises to increase the work of your muscles." There are many options to breaking through the plateau, but the best one in my opinion is to change my routine. Therefore, I began Jackie Warner's Power Circuit training this past Friday.

After doing 20 minutes of cardio, you are supposed to complete an entire circuit routine in 30 minutes. Jackie swears that your total workout will last only 50 minutes, but here is the catch: a routine, which consists of numerous circuits, must be completed three times. Right! It took me approximately 30 minutes to finish "Routine A" ONE time. Between stopping to review the exercises and pausing to deal with the pain, I was too exhausted to do the same thing two more times. However, I have a new goal: work up to doing "Routine A" three times straight through as instructed and move quickly from one exercise to the next without stopping in order to keep my heart rate up.

I may have mastered P90X's strength training workouts (Yoga X still kicks my ass), but I have a long way to go before my body adapts to Jackie Warner's Power Circuits. With only two weeks left, I wonder how much of a difference it will make in my EMAO goals. Hmm ...

AWW – XoXo

Workout Report: Days 64 – 70

2010-06-12T12:45:00.000-07:00

Monday, May 31
P90X Chest, Shoulders, Triceps + JW 20-minute cardio Workout Results:

75 minutes, 55 minutes in target zone
Average heart rate: 129bpm
430 calories burned
Body parts that snapped, cracked or popped: ankles, hips, neck, shoulders

Tuesday, June 1
P90X Plyometrics(i.e., jump training) Workout Results:

54 minutes, 43.5 minutes in target zone
Average heart rate: 131bpm
315 calories burned
Body parts that snapped, cracked or popped: hips
I normally do not do this workout since it involves non-stop jumping, but I wanted to see if I could survive it.

Wednesday, June 2
P90X Back and Biceps + Jackie Warner's 20-minute Cardio Workout Results:

66 minutes, 47 minutes in target zone
Average heart rate: 128bpm
370 calories burned
Body parts that snapped, cracked or popped: ankles, elbows, jaw, knees
I was exhausted during this workout.

Thursday, June 3
I did not work out today because our cat came home from the hospital after major surgery. I spent the evening watching game one of the NBA championships with him on my lap the entire time.

Friday, June 4
See Thursday.

Saturday, June 5
P90X Legs and Back Workout Results:

58 minutes, 30 minutes in target zone
Average heart rate: 117bpm
280 calories burned
Body parts that snapped, cracked or popped: ankles, elbows, hips, knees

Sunday, June 6
I did not workout today, and this time it had nothing to do with our cat or basketball.

Week 10 Results: May 31 – June 6

4 workout days
1395 calories burned (excludes any calories burned during dance class)

AWW – XoXo

P.S. I'm selling my Mari Winsor Pilates system. Email me if you are interested. Thanks!

Give me some sugar!

2010-06-08T16:41:00.000-07:00

I used to be obsessed with avoiding fat in my food consumption. To cure my sweet tooth while sticking to a non-fat diet, I licked lollipops, ate licorice, or chewed gummy anything (e.g., bears, fish). I also sucked on Sour Patch Kids at the movie theater. These candies do not have fat, but they are all loaded with sugar, which I chose to ignore. This bizarre approach to "dieting" continued throughout my adolescence and adulthood. What I failed to realize is that we all need a certain amount of fat in our diets and that sugar—of any kind—can prevent you from losing weight.

The tricky thing about eliminating sugar from your diet is that it has many pseudonyms: sucrose, dextrose, fructose, maltose, and lactose, or common table sugar, corn sugar, fruit sugar, malt sugar, and milk sugar respectively. Pretty much any ingredient with "OSE" as its last syllable is bad news. Don't forget the "TOLs"; maltitol, mannitol, and sorbitol are all sugar alcohols. And of course, corn syrup is sugar, too. Trying to not eat sugar in our society is nearly impossible, but it can be done.

My point of view regarding sugar changed five years ago when I experienced food allergies. I had to limit my diet in order to figure out which foods were causing me serious digestive problems. During the process, I discovered how much sugar I consumed and how it affected my health. I also acknowledged that my favorite non-fat drink—Diet Coke—contained aspartame, which is 200 times sweeter than sugar. The combination of the ingredients and the carbonation in the soda was causing constant bloating, occasional pain, and continuous sugar cravings. So I began to change not only what I ate, but how much.

For example, quitting Diet Coke cold turkey was simply not going to happen so I slowly weaned myself off it. Instead of buying two-liter jugs, I purchased cans so I could monitor my intake better. Initially, I limited myself to two cans per day. After about six months, I managed to get down to one can per day. Then one can three times per week. Now I no longer buy Diet Coke for home consumption; it is my treat at the movie theater. I still love that bitter aftertaste, but I no longer need it every day.

I love sugar, but I don't want the problems that come with consuming too much of it. When I examine ingredients now, I look for less than nine grams (preferably five) of sugar per serving. I make exceptions occasionally, but the less sugar I eat the better I look and feel!

AWW – XoXo

P.S. I recently stopped putting any sweetener in my coffee in an effort to further reduce my intake of "fake" sugar. (I sure miss those yellow packets of Splenda!) The next step is eliminating Diet Snapple and to drink only unsweetened tea at all times.

Workout Report: Days 57 – 63

2010-06-01T16:12:00.000-07:00

Monday, May 24
Today, I danced in class, and I didn't get corrected for my "ballet" moves. Finally!

Tuesday, May 25
Zumba Workout Results:

57 minutes, 41 minutes in target zone
Average heart rate: 126bpm
310 calories burned
Body parts that snapped, cracked or popped: none

Wednesday, May 26
I did not work out today.

Thursday, May 27
Jackie Warner's 20-minute Cardio Workout Results:

35 minutes, 32.5 minutes in target zone
Average heart rate: 142bpm
235 calories burned
Body parts that snapped, cracked or popped: none

Friday, May 28
P90X Core Synergistics Workout Results:

57 minutes, 32 minutes in target zone
Average heart rate: 123bpm
285 calories burned
Body parts that snapped, cracked or popped: ankles, hips, knees

Saturday, May 29
I did not work out today. "Aunt Flo" arrived; it's been 44 days since my last menstrual cycle so I was surprised. EMAO is the last thing I want to do when I have major cramps.

Sunday, May 30
Mari Winsor Pilates (Pilates of the Fit & Famous) Workout Results:

25 minutes, 0 minutes in target zone
Average heart rate: 84bpm
50 calories burned ARGH!
Body parts that snapped, cracked or popped: none

Week 9 Results: May 24 – May 30

4 workout days
880 calories burned (excludes any calories burned during dance class)
This week was my "off week" from strength training.

AWW – XoXo

P.S. I'm selling my Mari Winsor Pilates system. Email me if you are interested. Thanks!

Zumba: Fast, Fun, and Fierce

2010-05-30T11:43:00.000-07:00

One of my readers suggested that I try a Zumba class as one of my EMAO workouts. Initially, I dismissed the idea because I don't know anything about Zumba (except for those late-night Zumba infomercials), and I didn't want to pay for a class that I may not like. However, my friend Sali came to my rescue.

Sali has been taking Zumba classes at 24-Hour Fitness for the past year. As an Arts for LA instructor for the Los Angeles Unified School District (LAUSD), she also teaches Zumba to her elementary school students. (Zumba is also taught in Florida public schools.) Sali offered to give me a free, private Zumba lesson in my home saying that it would give her a chance to receive feedback as an instructor and give me material for my blog. I agreed.

Zumba is a high-energy, cardio workout done to Latin-infused music. To move with more ease, I donned my Bloch sneakers instead of wearing my Skechers Shape-Ups. My first reaction to Zumba was ... How do non-dancer do these moves when I am struggling to keep up? Sali explained that instructors teach the same classes every week with little variation so eventually anyone can figure out the steps. Sali alternated between facing me and facing the "front" of the room, which was actually easier for me. I couldn't figure out the steps as quickly when Sali watched me, but we lacked a mirror so she had to look at me occasionally in order to provide guidance.

As a professional dance and yoga instructor for over 15 years, Sali possesses the stamina and strength to teach Zumba. Even when she apologized for messing up, she never stopped moving, which is the key to Zumba. As an intense aerobic routine, the music is fast, the steps are fun, and your body burns some serious calories, which makes Zumba one fierce workout. Here are my stats from my private class:

57 minutes, 41 minutes in target zone
Average heart rate: 126bpm
310 calories burned

Sali could have kept going, but when she offered to stop, I replied, "Yes!" because I felt like falling down. Sweaty and exhausted, I had experienced enough Zumba to write my blog. I also realized that I may never be able to master a Latin dance because my hips don't shake when I want them to! As for the belly-dancing and Indian-inspired moves, my body seemed incapable of performing them.

I understand why people love Zumba, but for me, it was frustrating, which is the last thing I want in a workout. While I thank Sali for her outstanding teaching, I don't see myself doing Zumba again in the near future.

AWW – XoXo

P.S. Sali is losing her teaching position in June due to a proposed cut in LAUSD's budget. To help save her job and to provide arts education to students, visit the LAUSD Arts Education Advocacy Team page. You can also support Measure E in the June 8th election; read Steve Lopez's column for an insightful analysis of the proposed measure.

Workout Report: Days 50 – 56

2010-05-27T12:11:00.000-07:00

Monday, May 17
Today, I only danced in class. Our instructor once again chided me for my "ballet" moves. His exact words, "We're going to have to beat that [ballet technique] out of you." Apparently, I was doing développés instead of proper kicks with a flexed foot during the Charleston.

Tuesday, May 18
P90X Cardio X Workout Results:

46 minutes, 26 minutes in target zone
Average heart rate: 122bpm
220 calories burned
Body parts that snapped, cracked or popped: ankles, hips, knees

Wednesday, May 19
P90X Back and Biceps + Jackie Warner's 20-minute Cardio Workout Results:

73 minutes, 64 minutes in target zone
Average heart rate: 139bpm
475 calories burned
Body parts that snapped, cracked or popped: jaw, elbows

Thursday, May 20
I did not work out today.

Friday, May 21
Mari Winsor Pilates (Bootcamp Express) Workout Results:

20 minutes, 18 minutes in target zone
Average heart rate: 133bpm
120 calories burned
Note: Bootcamp Express is the only Mari Winsor Pilates workout (so far) that has gotten me into my target zone.

Saturday, May 22
P90X Chest, Shoulders and Triceps Workout Results:

55 minutes, 30 minutes in target zone
Average heart rate: 122bpm
260 calories burned
Body parts that snapped, cracked or popped: elbows, knees, shoulders
Note: I was very tired and depressed today, but I'm glad I finished this workout. I wanted to quit several times.

Sunday, May 23
Mari Winsor Pilates (Power Pilates) Workout Results:

50 minutes, 0 minutes in target zone
Average heart rate: 81bpm
45 calories burned (Ridiculous!)
Body parts that snapped, cracked or popped: elbows, knees

Week 8 Results: May 17 – May 23

5 workout days
1120 calories burned (excludes any calories burned during dance class)

AWW – XoXo

P.S. I'm selling my Mari Winsor Pilates system. Email me if you are interested. Thanks!

Workout Report: Days 43 – 49

2010-05-18T12:40:00.000-07:00

Monday, May 10
P90X Chest and Back Workout + YBB Sculpt (Abs I/III) Results:

75 minutes, 32 minutes in target zone
Average heart rate: 115bpm
340 calories burned
Body parts that snapped, cracked or popped: ankles, elbows, knees
I also danced in Lindy Hop class tonight.

Tuesday, May 11
Advanced Taebo Workout Results:

56 minutes, 40 minutes in target zone
Average heart rate: 128bpm
315 calories burned
Body parts that snapped, cracked or popped: I forgot to write them down!

Wednesday, May 12
I did not exercise today because I had a low-grade fever; I also have an ongoing bizarre bacterial infection. :(

Thursday, May 13
See yesterday.

Friday, May 14
P90X Shoulders and Arms Workout Results:

60 minutes, 34 minutes in target zone
Average heart rate: 121bpm
300 calories burned
Body parts that snapped, cracked or popped: elbows, jaw, shoulders

Saturday, May 15
Mari Winsor Pilates (Cardio Sculpt & Burn and Firm) Workout Results:

40 minutes, 0 minutes in target zone
Average heart rate: 96bpm
115 calories burned

Sunday, May 16
Jackie Warner's 20-minute Cardio Workout Results:

30 minutes, 17.5 minutes in target zone
Average heart rate: 131bpm
175 calories burned

Week 7 Results: May 10 – May 16

5 workout days
1245 calories burned (excludes any calories burned during dance class)

AWW – XoXo

P.S. I apologize for not posting more frequently. This infection is kicking my ass; I am seeing a specialist for it.

The Chicken Wing Test

2010-05-11T12:14:00.000-07:00

The one thing I don't stress too much about with regard to my body are my arms. Unlike my stomach, my arms are the last place I gain weight. Even at my heaviest, I passed the Chicken Wing Test (CWT).

The CWT contains two parts. First, extend your arms out as though you are an airplane. Then flap your arms up and down. Does your arm fat jiggle, or more specifically, do your triceps move? If so, how much? How defined are your triceps? Our First Lady shows off her fine arms because they are her most attractive physical feature; you will never see her in a super short skirt because I'm guessing her thighs are not as tight and toned are her triceps are. Smart woman.

The second part of the CWT requires you to flex one arm. Make sure that you are tightening your tricep, which usually takes more effort than just flexing your bicep. Use the hand on your free arm to pinch any loose skin that could benefit from some strength training. Don't purposefully pull skin away from your body. Anyone can do that! If you are in doubt, try flicking your tricep with your thumb and finger. Of course, you may be like Madonna and have no excess fat on your arms. If that is the case, then you definitely pass part the CWT with an A+.

If I am having a "fat" day, I do part one of the Chicken Wing Test because 1) it makes me feel better 'cause I don't have jiggly arms and 2) it makes me laugh because I look ridiculous. I can still pinch a tiny bit during part two of the test, but it doesn't bother me too much. I know my triceps are getting stronger every day; I can finally open a bottle of Snapple Iced Tea (the ones in the plastic bottles) without asking my husband for help or running the lid under hot water for five minutes.

AWW – XoXo

P.S. For those morons who want to boycott Arizona due to its new immigration law, Arizona Iced Tea has always been brewed in New York!

Workout Report: Days 36 – 42

2010-05-10T11:54:00.000-07:00

Monday, May 3
Today I didn't officially workout except for the Lindy Hop class that I'm taking with my husband. When we got home, Corey and I sweat our asses off as we practiced in our kitchen for over an hour so we definitely burned calories. Here's a funny note from a conversation between our teacher Doug Silton and me:
Doug: "Flex your foot."
Me: "Do you always flex your foot in Lindy Hop?"
Doug: "No. But you should."

You can take the girl out of ballet class, but you can't take ballet class out of the girl!

Tuesday, May 4
P90X Chest, Shoulders, and Triceps Workout Results:

58 minutes, 39 minutes in target zone
Average heart rate: 123bpm
330 calories burned
Body parts that snapped, cracked or popped: ankles, elbows, knees
Note: I'm no longer listing the soreness factor since at least one part of my body is sore all of the time. I will, however, let you know if I get injured.

Wednesday, May 5
P90X Back and Biceps Workout Results:

51 minutes, 41 minutes in target zone
Average heart rate: 132bpm
300 calories burned
Body parts that snapped, cracked or popped: elbows, hips, knees, shoulders

Thursday, May 6
I did not exercise today; my back was sore from two consecutive days of strength training.

Friday, May 7
P90X Legs and Back Workout Results:

63 minutes, 47 minutes in target zone
Average heart rate: 132bpm
375 calories burned
Body parts that snapped, cracked or popped: elbows, knees
I couldn't breathe during the first half of this workout so I finally used my inhaler.

Saturday, May 8
I didn't workout today, but I think three hours of cleaning house must have burned some calories.

Sunday, May 9
Today I took an intermediate yoga class at Yoga Blend. The class lasted 90 minutes, and the instructor David Adams kicks ass. Love this guy! I was finally able to hold the crow pose, and I know it is because EMAO has increased the strength in my biceps and triceps.

Week 6 Results: May 3 – May 9

4 workout days
1005 calories burned (excludes any calories burned during dance and yoga classes)
I am nowhere near most of my goals yet so it is time to shake things up. I plan to:

Change my diet,
Increase my workouts,
Incorporate more cardio, and
Add daily abdominal routines.

Fun, fun, fun.

AWW – XoXo

P.S. Please vote in my new poll. Thanks!

10-Day Acai Berry Easy-Cleanse

2010-05-04T11:45:00.000-07:00

If you follow health and diet trends, then I am sure you have heard about the latest craze—the Acai Berry cleanse. Although I believe cleanses are occasionally necessary, I am cautious when products promise to give me a "firm, flat stomach" or "dramatic weight loss." However, not all acai berry cleanses are the same so it is important to do your research.

Dr. Tim Ramirez claims that his berry cleanse is "simple, successful, and doable." Looks make a strong first impression and judging by his website, he needs some help. I wouldn't buy a lottery ticket from this guy. At Best Acai Berry Cleanse, you can read reviews about a variety of berry cleanses, and Acai Berry Cleanse Reports provides tips on how to begin your cleanse.

I decided to try Applied Nutrition's 10-Day Acai Berry Easy-Cleanse, which is very inexpensive at Costco. On the bottle, the company advertises that you will "feel light and clean inside" and that their cleanse is "fast and powerful, yet gentle." The cleanse consists of 40 pills taken over ten days—two pills in the morning before breakfast and two pills in the evening before bedtime. While they have a mineral taste, the pills are easy to swallow although you may have an aftertaste in your mouth for a few minutes.

I have an incredibly sensitive stomach so I embark on any cleanse with some trepidation; however, the Easy-Cleanse is fairly gentle. The side effects that I experienced included:

occasional mild stomach cramping
loose stools/diarrhea (typical for a cleanse though)

For someone who suffers from constipation all the time, the Easy-Cleanse definitely works, but it is not a magical cure. It did not:

cause me to lose any weight,
trim any inches off my stomach, or
make me "feel light and clean inside" as the packaging promised.

I have another bottle though (Costco sells it in twos) so I may "cleanse" again before my reunion.

AWW – XoXo

Workout Report: Days 29 – 35

2010-05-02T23:18:00.000-07:00

Monday, April 26
P90X Chest and Back Workout Results:

53 minutes, 40 minutes in target zone
Average heart rate: 129bpm
300 calories burned
Soreness factor: 4
Body parts that snapped, cracked or popped: elbows, feet, hips, knees
Also participated in our weekly one-hour Lindy Hop class

Tuesday, April 27
I didn't exercise today.

Wednesday, April 28
P90X Shoulders and Arms Workout + Yoga Booty Ballet (Abs I and II) Results:

75 minutes, 28 minutes in target zone
Average heart rate: 117bpm
325 calories burned
Soreness factor: 5
Body parts that snapped, cracked or popped: elbows, hips, jaw, shoulders

Thursday, April 29
I didn't exercise today. Too many deadlines.

Friday, April 30
I didn't exercise today either. And I definitely indulged at the 24 series finale wrap party tonight.

Saturday, May 1
P90X Legs and Back Workout Results:

64 minutes, 47 minutes in target zone
Average heart rate: 138bpm
410 calories burned
Soreness factor: 7 (But I also walked in my Skechers Shape-Ups the rest of the evening!)
Body parts that snapped, cracked or popped: elbows, hips, knees, lower back

Sunday, May 2
Yoga Booty Ballet (Sculpt) Workout Results:

48 minutes, 22 minutes in target zone
Average heart rate: 116bpm
220 calories burned
Soreness factor: TBD
Body parts that snapped, cracked or popped:elbows, knees

Week 5 Results: April 26 – May 2

4 workout days
1255 calories burned (excludes any calories burned during dance class)
Overall soreness: 5.5

AWW – XoXo

Help me if you can I'm feeling down ...

2010-05-01T12:25:00.000-07:00

I am 34 days into this crazy experiment, and I am failing on several counts:

I am not blogging every day. In fact, I have not posted in four days, which is my largest gap yet. I could give you an abundance of excuses, but I hate it when people do that to me.
I have not shed one pound. Not one. Not even half of a pound. It is frustrating beyond belief. I appear to have lost almost 1/4 inch in my waist though I could be pulling the tape measure a bit tighter just to make myself feel better.
I am not working out every day. A recent study showed that if a woman wants to maintain her weight, she needs to work out for an hour every day. Apparently, moderate exercise three times per week is still good for our health, but it is not enough for we women to maintain our girlish figures. Fantastic.

Okay, enough of my complaining. I need to do two things: make serious changes to my diet and vary my exercise routine, which I love, but it isn't working for me. I'll report on the dietary adjustments in future posts, but I want your opinion regarding my future workouts. Even though I am reaching my target heart rate during my strength training workouts, I don't think I am doing nearly enough cardio each week to burn off the fat around my abs. I can feel my core muscles becoming tighter and stronger. I am positive that I am simply building muscle underneath this layer of fat, as I engage in numerous crunches in a variety of positions.

I have researched several programs that focus on cardio while creating a flatter stomach. I'm not going for a six pack; I just don't want the extra fat around my mid-section.

Here are the workouts that I am checking out:

Please vote for the one that you think I should do by taking the poll (on the right beneath links). There is also Shaun T's Insanity program, but I am not ready to be insane. Yet.

AWW – XoXo

P.S. And I do appreciate you being 'round to read my blog. More than you know.

Red Wine: No sugar, no fat, no problem

2010-04-27T13:34:00.000-07:00

Although I am not "dieting" during my EMAO experiment, I am slowly changing some of my eating habits. As I explained in my Goodbye Girl Scout Cookies post, I threw away the sugary junk foods in our house. Since I used to refrain from drinking all alcohol four weeks prior to marathons (when I participated in them), I figured that I would have to do the same thing in order to gain the best possible EMAO results. I don't drink heavily, but I enjoy red wine and wine tasting at Vendome Wine and Spirits is one of my favorite activities to do with my husband and our friends. In fact, Costco is having a terrific sale right now on St. Francis RED, a consistent, solid, medium-bodied red blend, but I digress.

Of course I have read the research that states that red wine is good for you in moderation, but I still thought that it was "bad for me." Even though I know red wine contains less sugar than white wine, I assumed that the sugar content was much higher than it actually is. According to the USDA, a 3.5-ounce glass of red table wine contains:

USDA Red Table Wine Ingredients (partial list)

Wine Intro explains that the carbohydrates are probably another form of alcohol since the USDA cites "carbohydrate, by difference" meaning that the total carbs were calculated by subtracting all other ingredients.

Does this enlightening news mean I will drink a glass of wine every day? Of course not. But I am thrilled that red wine has zero fat, minimal sugar, and as for the calories, well an excellent glass of vino is worth 87 grams of energy!

AWW – XoXo

P.S. For more information about wine, Wikipedia Wine is a good place to start; be sure to check out the numerous resources at the bottom of the page.

Workout Report: Days 22 – 28

2010-04-25T23:37:00.000-07:00

Monday, April 19
Although it is not a difficult workout, my husband and I began a Lindy Hop class on Monday nights. I was going to wear my heart monitor, but then I realized how ridiculous I would look so I opted not to. I'm sure I didn't burn that many calories, but I did have a lot of fun!

Tuesday, April 20
P90 Yoga X (Modified) Workout Results:

52 minutes, 16 minutes in target zone
Average heart rate: 109bpm
210 calories burned
Soreness factor: 7 (arms=ouch!)
Body parts that snapped, cracked or popped: ankles, back, elbows, knees
Focused on the first part of the program: Vinyasa flow

Wednesday, April 21
I didn't exercise today.

Thursday, April 22
I didn't exercise today either since I have not slept well in over a week. Just too tired to do much of anything!

Friday, April 23
P90 Core Synergistics Workout Results:

62 minutes, 38 minutes in target zone
Average heart rate: 127bpm
345 calories burned
Soreness factor: 5
Body parts that snapped, cracked or popped: ankles, elbows, hips, jaw, knees, lower back

Saturday, April 24
P90 Yoga X (Modified) Workout Results:

58 minutes, 0 minutes in target zone
Average heart rate: 83bpm
110 calories burned
Soreness factor: 4
Body parts that snapped, cracked or popped: ankles, elbows, hips, knees, toes
Focused on the second part of the program: Balance postures

Sunday, April 25
P90 Kenpo X Workout Results:

62 minutes, 40 minutes in target zone
Average heart rate: 132bpm
365 calories burned
Soreness factor: TBD
Body parts that snapped, cracked or popped: ankles, hips, jaws, knees

Week 4 Results: April 19 – April 25

5 workout days (if you count dance class)
1030 calories burned (excludes any calories burned during dance class)
Overall soreness: 5
This week was my "off week" from strength training.

AWW – XoXo

Numbers You Need to Know

2010-04-24T14:14:00.000-07:00

When you are embarking on an exercise and diet program, there are many numbers that you need to know in order to track your results. Yes, your weight matters, but it is not always an ideal record of your progress. For example, you should measure your bust, waist, hips, thighs, and arms before you begin because often you will lose inches before you lose pounds. Buy a tape measure and have a tailor show you how to measure yourself properly (most people don't know how).
Other numbers to know include:

Body Fat
Fat Burning Zone
Body Mass Index
Daily Caloric Intake
Your "Real Age"

Body Fat
Body fat can be measured a number of ways; the most accurate is by immersing yourself in a hydrostatic weighing tank, but most of us don't have one of those giant machines in our home. I tried this method once in college as part of an Exercise Science lab class. Many gyms use skinfold calipers to measure body fat, but this technique can be very inaccurate (as much as +/- five percent). If you have loose skin, the caliper can result in a higher body fat reading. The most convenient and more accurate method to use at home is bioelectrical impedance technology. Using a low electrical signal, a scale measures body fat when you place your bare feet on the sensors. The signal travels faster through lean muscle and slower through fatty tissue. I own the Tanita Body Fat Monitor scale.

Fat Burning Zone
There are two ways to figure out your fat burning zone (i.e., target heart rate needed to burn fat): the hard way and the easy way. If you like math, I recommend doing it yourself and using the standard Karvonen Formula. You will need to know your resting heart rate so take your pulse before getting out of bed in the morning. (Your heartbeat increases the minute you begin engaging in activity.) If you cannot multiply without help, then you should try this Target Heart Rate calculator. I am not a fan of the latter version because I plugged in my numbers, and I know from computing the actual formula that the simplified version is slightly inaccurate.

Body Mass Index (BMI)
Your BMI is a measure of body fat based on your weight and your height. This BMI calculator does the work for you, and the explanation on the left shows if you are underweight, normal, overweight, or obese. Check out the BMI tables for more detailed information.

Daily Caloric Intake
I don't like counting calories, but it is important to know how many you should ingest when you are trying to lose weight. You may be surprised to discover that you need more calories if your exercise routine is vigorous. Here is a great Calorie Calculator that takes into account your gender, age, exercise level, and goal. I found another fantastic Daily Calorie Intake Calculator that breaks down what percentage of carbohydrates, proteins, and fats you should have in your diet based on your goal. I also recommend this daily calorie chart for men and this daily calorie chart for women.

Your Real Age
The "What's Your Real Age?" test compares your biological age to your real age, which means elements such as your health, habits, relationships, diet, and fitness are included to compute how old you really are. Then the test shows you how to improve your score or lower your age. Even though it takes about ten minutes, the test is worth taking. It turns out that my real age is my biological age: 37.7 years old. Some of the many things I can do to become younger include increase my good cholesterol score, avoid drug interactions, ease my headaches, and stop using my cell phone while driving.

I hope these numbers help you as you plan your workout regimen. If you have any questions, feel free to email me.

AWW – XoXo

P.S. While I do call people on my cell phone when I'm driving, I always put them on speakerphone. I should earn (or lose) some points for that choice.

Hitting the Wall

2010-04-22T21:56:00.000-07:00

In the world of marathon running, there is an expression called "hitting the wall." It is when you feel as though you cannot keep going; your body wants to quit because you have mentally and/or physically hit a wall. For some people it happens toward the end of the race. I didn't meet the brick beast many times when I was doing marathons, but when I did it, our introduction always took place between miles 14 – 18. I hate those four miles of a marathon ... just over halfway done, but nowhere near the end.

I am on day 25 of my 90-day EMAO experiment, and I am hitting the wall. Wiped out. Exhausted. I'm so tired that I don't want to spend time with myself. I feel sorry for my husband because I am definitely wearing some serious crabby pants. I should call him and tell him to stay out with his friends tonight. I drove home on autopilot, and when I pulled up at our house I was surprised at how I got here. I haven't been sleeping well lately; in fact, I cannot remember the last time that I got a good night's rest. Insomnia is normal for me; I'm not a huge fan of sleep aids, but tonight I'm popping an OTC tablet. Maybe eight hours of shuteye will knock down this damn wall and pick me back up so I can work out again. I have only exercised two out of the last four days, which is pathetic.

Okay, I'll stop whining now. Thanks for reading ... and listening.

AWW – XoXo

P.S. I weighed myself today. No change. Not one freaking ounce. ARGH!

The Curse of the Blackwell Butt

2010-04-21T00:40:00.000-07:00

Oh, my, god. Becky, look at her butt. It is so big. *scoff*
She looks like,
one of those rap guys' girlfriends.
But, you know, who understands those rap guys? *scoff*

They only talk to her, because,
she looks like a total prostitute, 'kay? I mean, her butt, is just so big.
I can't believe it's just so round, it's like, out there, I mean—gross.
– Sir Mix-A-Lot

When I first started this blog, one of my MFs (not to be confused with MILFs), said that he didn't want me to "exercise my ass off" because it is perfect. I thanked him through my laughter because I know there is no way I will ever lose my round rear end completely. As I stated in my What is Your Body Type? post, you have to accept your genes in order to understand what you can and cannot change about your body. In my family, it doesn't matter what size you are. Short or tall, fat or thin, all of the women have curvy asses; we call it The Curse of the Blackwell Butt—Blackwell being my maternal grandmother's maiden name. Even my anorexic aunt cannot rid herself of the small round bump on her backside. *

Saying we are cursed may be a bit dramatic, but trying to find the perfect pair of jeans is harder than shopping for a bathing suit. Of course, the Blackwell Butt became a blessing once I realized how much men appreciate a fine fanny. According to my husband, there's nothing worse than a woman with a flat ass. Well, he has nothing to worry about; my derrière will become tighter through EMAO, but not much smaller. I'm no Jennifer Lopez, but I give her credit for making bigger booties cool again. 'Cause thanks to the Blackwell Butt, this baby's got back!

AWW – XoXo
(I wish my lower body looked like the one below!)

* I am not making fun of anorexia, which is a serious illness; I am, however, mocking my family. If you are seeking political correctness, you are reading the wrong blog.

So Cosmo says you're fat
Well I ain't down with that!
'Cause your waist is small and your curves are kickin'
And I'm thinkin' bout stickin'
To the beanpole dames in the magazines:
You ain't it, Miss Thing!

Workout Report: Days 19 – 21

2010-04-19T16:58:00.000-07:00

Friday, April 16
P90X Legs and Back Results:

61 minutes, 45 minutes in target zone
Average heart rate: 132bpm
360 calories burned
Soreness factor: 8 (I tweaked my lower back!)
Body parts that snapped, cracked or popped: elbows, knees

Saturday, April 17
P90 X-Stretch Workout Results:

58 minutes, 0 minutes in target zone
Average heart rate: 82bpm
110 calories burned
Soreness factor: 3 (But I was still sore from the day before.)
Body parts that snapped, cracked or popped: ankles, back, elbows, hips, knees, shoulders, toes

Sunday, April 18
I didn't exercise today since my back was still hurting.

Week 3 Results: April 12 – April 18

5 workout days
1310 calories burned
Overall soreness: 7
I took it easy the last two days due to my lower back strain, but I still managed to get in one cardio, one flexibility, and three strength training workouts this week.

AWW – XoXo

What is Your Body Type?

2010-04-18T11:31:00.000-07:00

I remember sitting in seventh grade health class when the teacher asked, "What is your body type?" She gestured to the pictures that she had displayed on the overhead projector. I glanced at the three female drawings: the muscle girl, the fat chick, and the stick figure (i.e., Mesomorph, Endomorph, and Ectomorph respectively). I knew which one I was even if I didn't know the technical term. I had larger calves than boys my own age did. I could lift people who weighed almost as much as I did. Even though I wasn't an athlete, the track coach was forever trying to convince me to join the team because I possessed strong legs. My father called me, "Stout." Yeah, I thought to myself, I am that "M" one.

I'm not saying having a mesomorphic body is a bad thing. However, I was built for gymnastics; yet, I pursued ballet for seventeen years. I was constantly struggling to achieve the look of an Ectomorph, which is ideal for a ballet dancer, but impossible for me. I still laugh though when men with chicken legs ask me how I got my calves and they look perplexed when I reply, "Good genes and dance class." Part of accepting your body type is learning to love your DNA. I probably should have been an athlete, but no sport compared to my love of dance. At least I walked away with a nice pair of gams.

During one of my gym experiences, I had a trainer who completely ignored my body type. He assigned me a list of exercises on various types of equipment and encouraged me to "up my weight" as much as possible. If he had spent even ten minutes asking me questions about my exercise history and examining my physique, he would have realized how quickly my body accumulates muscle. After following his program for two weeks, I noticed that my quads were larger—all muscle, but I didn't desire bigger legs. I quickly lowered the weight and increased the reps. I also stopped using some machines (e.g., leg press) altogether. Eventually I said, "Screw the Gym!"

Marilyn Monroe: Woman with the Perfect WHR

When I researched body types, I discovered that the definition of "body type" has expanded since my youth. For example, Dr. Abravanel has proposed a body-type diet that asserts your metabolism determines your body type. According to his site, I have a "thyroid" body, but then I took a more in-depth quiz at Find Your Body Type, which revealed that I am actually an Adrenal body type. Then there are the food body types: apple, pear, or banana. During the mid-twentieth century, the most revered female body type was the hourglass figure, which is determined by your waist to hip ratio (WHR). At My Shape, you can find clothes that specifically suit your body's measurements. According to their categories, I have an "M-shaped" body.

With such a plethora of choices, determining your body type can be confusing; however, the old-school stuff works for me. Are you a mesomorph, an endomorph, or an ectomorph? Once you answer that question, then you can design an exercise program that works for you!

AWW – XoXo