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I am very happy that Santa brought me a brand new gym membership!  Although I am lucky  enough to have several pieces of fitness equipment at home,  I really missed the group fitness classes and the ‘push’ I get from working out with other people.

So I have been going to spinning classes for the past two weeks and I am surprised that some instructors are not even covering what I consider ‘instructor basics’.

Such as:

1.  Introducing her/himself.  At least tell us your name, okay? This way if I love your class, I can find you on the schedule again.

2.  Have some ENERGY!  I went to a 5:30am class and I think the instructor was asleep.  At this time of the morning, you need to get people excited about working out!  This involves more than just a grunt or two every 5 minutes.

3.  Walk around the room and make sure people are set up properly.  One woman was sitting so far up on her bike in one class she could barely reach the pedals.  She will probably never want to come back because her nether regions are going to be VERY sore tomorrow!

4.  Do not have us do crazy moves! We might be inside, but we are still riding a bike.   I don’t put my hands behind my back while riding outside, why on earth should I do this in your class?

5.  Learn some names and use them during class.  I have found that people like to hear their name during class.  They want to know that you are paying attention to them and want to feel involved.   Is this just me?  I used to write down names after class so I would not forget them.

As a participant, here are some reminders for you:

1.  Bring water.  You will need this because you will not be able to just hop off and run to the water fountain during class.

2.  Challenge yourself.  I always say to my classes “This is YOUR ride”.  You are in control of that resistance knob and if the class seems to easy to you, then crank it up!  At the same time, if you cannot keep up with the class, just turn down that knob and take a break.  Trust me, no one is paying attention, they are too busy focusing on themselves!

3.  Expect to be sore, especially in sensitive areas.  This is perfectly normal  (unless you are the person above in #3) and it will go away after a class or two.

4.  The cycling shoes do make a difference.  They have hard soles and do not “give” like your regular tennis shoes do. If you plan on going to class regularly, you should definitely invest in a pair.

5.  My final piece of advice is to attend at least 3 classes before making your final decision about spinning.  Every instructor has a different style and different music, so find one that motivates YOU!

Remember, never underestimate the power of a workout! 
Have you been active today?

photo credit: Dalboz17

This race takes running to a whole new challenge.

The Krispy Kreme Challenge is being held in February. Runners will race two miles to a nearby Krispy Kreme store. At that store, they must consume TWELVE Krispy Kreme donuts and then race back to the starting line. All of this must be done in under an hour.

Now, I can certainly chomp down a Krispy Kreme or two, but a dozen?
and then resume running?
Yikes!

The race draws a crowd though; last year there were over 3000 runners and raised over $20k for the Children’s Hospital of North Carolina.

Anybody up for the challenge?
photo credit: pchow98

Attention kettlebell fans! Have you bought Lauren Brooks new DVD yet? This is one you definitely need to get for your home fitness library!

It offers 2 separate workouts, both of which are very challenging. Lauren and her training partner do all the exercises with you, and as you can see from the clip down below, they are getting great results!

Aside from the fabulous workouts this DVD offers, here are some other reasons why I love it:

• The exercise demonstration portion is excellent. I was having a hard time with proper form and ended up with very bruised forearms. (the kettlebell was banging against my arm during the exercises) Lauren addresses this common mistake and guides you through the correction. Thank you Lauren!
• Lauren goes through each move in detail, including the ones that don’t even use a kettlebell. I learned a better way to do mountain climbers that makes them slightly more bearable! She also gives options and encourages you to choose your own level.
• The DVD includes a joint mobility warm-up and 2 separate workouts. The fat-blaster workout is just 12 minutes long and Lauren emphasizes that everyone can make 12 minutes in their day for fitness.
  Awesome advice! Too many of us are tied to the thought that we need an hour or else we cannot workout at all. This is not true! I can tell you that I was sweating and struggling during that 12 minute fat-blaster workout, wondering why the twelve minutes was taking so long!
• My favorite aspect of the DVD is the personal touch. Lauren addresses how concerned she was about getting her body back after pregnancy and a c-section. The personal comments, clips, and suggestions that Lauren adds throughout this video makes me feel as if she “gets it”. She struggles too, but she has found a great way to stay in shape and she is sharing it with me. With you. With us.
  Lauren reaches out to us and encourages questions and comments. She provides her contact information and says she would love to hear from you and I believe she really means it!

Lauren is definitely the kind of personal trainer that I would hire. She is tough, but she genuinely cares about your fitness and success. Please visit Lauren’s website, On the Edge Fitness, to learn more about the services she offers and to get yourself a copy of her DVD. You will not be disappointed!

If you do not have a kettlebell yet, you can get one at Target and Amazon.

So, have you swung your ‘bell yet today?

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This is just plain wrong.

This is a guest post by Susan, who writes about food, exercise, and daily living over at Nutrition Fitness Life.

Playing outside is a great way for the whole family to get plenty of exercise and have fun. Part of an enjoyable outdoor experience is making it a safe one, as well. Be aware of and educate your children on the following potential risks:

The Sun

Sunshine is important for the production of Vitamin D, but too much sun can cause burns and increase the risk for skin cancer. Make sure you apply sunscreen to any exposed skin; this especially applies to children.

UVB rays are the rays that burn, and then there are UVA rays which cause greater risk for skin cancer. Look for sunscreens that protect against both UVB and UVA sun rays. Ingredients that provide excellent protection include titanium dioxide, zinc oxide, and avobenzone. Wearing a hat and sunglasses are just as important to protect the scalp and eyes.

Bug Bites

Bees, wasps, yellow jackets, hornets, and fire ants are among the critters that will sting. The best way to avoid a sting is to not provoke these insects and stay out of their way. Be on the lookout during picnics, at fair grounds, carnivals, or any place where food is located, especially sweets! If you set down your can of soda, make sure there isn’t a bee inside the next time you want to take a drink!

Take extra precaution if you or someone in your family is allergic to insect bites. If an EpiPen has been prescribed by your physician, keep it with you at all times! The glove compartment of your car is not the ideal place. Make sure the medication is not expired, and most of all, know how to use it in the event of an emergency! If a severe allergic reaction does occur from an insect bite call 911 immediately!

Poison Ivy

Remember the rhyme you learned as a child? “Leaves of three; let them be.” This is still a good expression today; however, it is important to educate yourself and the little ones on how to avoid poisonous plants and what to do in the event of coming in contact with one of them.

Poison ivy and poison oak have three leaves on each stem, and they grow as a vine or bush. Some people believe they only grow in forests, but they commonly show up one’s backyard garden too.

Poison sumac has a row of 7 to 13 leaves on each side of the stem with one leaflet at the tip. They usually grow as a shrub and thrive in very damp, cool places.

The leaves of all these plants are not actually poisonous. It is the oil in the sap that causes the allergic reaction. Sap can ooze out undetected from any part of the plant, including the roots.

If you are certain you have been in contact with poison ivy, wash the exposed area right away with soap and lots of water. The goal is to remove as much of the plant’s oil as possible.

Remove shoes, wash all clothes (including socks), and bathe pets (while wearing gloves) if you believe they have had contact with the plants.

Over-the-counter corticosteroid creams can be used to manage the itchiness, but it is still important to seek medical attention and essential if a rash erupts on the face or genitals, or if a fever occurs.

Poison ivy will not spread to other areas of the body once the plant oil is no longer on the skin, and you cannot “catch” it from someone else. However, scratching can lead to open sores, which may result in infection. The rash will usually last about 1-3 weeks.

The outdoors can be a great way to have fun while staying active, and knowing how to prevent potential dangers can make that experience a safe one, as well.

photo credit: bullcreek

The Washington Post ran an article yesterday about Wellspring Academy of the Carolinas, a boarding school for obese children.

First there was fat camp and now there is fat school. The tuition is $6250 per month, which according to the article, is more expensive than a year at Harvard. One mom mentions that the school will “bankrupt” her, but when it comes to her son, “we were looking at that — or his life.”

One of the students came to the school weighing 558 pounds. How on earth does a 15 year old get to be 558 pounds?!

The article mentions that these kids are living in “obesogenic” environments and that unless their families change, the kids are going to gain the weight back once they return home.

The story just made me very sad, both for the kids and their parents. I cannot say it enough–we MUST be a positive and healthy role model for our children. Their lives depend on it.

Check out the full article here and let me know what you think.

One must love the power of the internet. Camelbak sent me a replacement bottle in response to this post.

I cannot express just how much I love this bottle! It is called the Better Bottle and with good reason. It has the bite valve so you do not have to tip the bottle to drink, although if you prefer that, you can just remove the straw inside and tip away! It does not spill, no matter how hard my son tries to do so.

Best of all though is the fact that all of their bottles are now BPA free! They are clearly marked with a “BPA free” sticker, so do not purchase a bottle without this sticker. (stores might still be carrying old inventory)

Don’t race out to buy one just yet though because I have a brand new Better Bottle to give away to one lucky reader! Just leave a comment telling me a sign or symptom of dehydration. Visit Propel’s better hydration fact sheet for more information.

The contest is open to US addresses only and will end at 9pm EST on May 21st.

**WINNER is #6,  Hannah.   Thanks to all who entered!***

Comment away gang and don’t forget to be active today!

There is now a plus for those of us blessed with big bottoms.
Check it out here.

Now if they could only find the benefit of the muffin top!

Please don’t just sit there on your bottom, get up and be active gang!
No excuses!

photo credit: MR MARK BEK

Do you remember PE class?

The hour when you got pummeled by dodge balls and were forced to do jumping jacks for 20 consecutive minutes?

I remember it, and must admit that once I got to middle school, I hated it. I did not like to be told to run laps when all I wanted to do was sit on the bench and talk to my friends.

Ironic, isn’t it? What I wouldn’t do now for a free hour to go run some laps. Even better if I had a coach/instructor (other than my 2 year old) telling me to run faster. When I am out running, I do not want to stop and chat with any friends. I want to run and make the most of my free time.

I recently found out that the elementary schools in my area only have physical education class once every SIX days. Seriously, once every SIX days? These schools are sending the message to our kids they only need to exercise one time per week! No wonder the childhood obesity rate is through the roof.

So what can you do? Get out there and show your kids how much fun exercise can be.

Run with them, jump rope, play soccer, baseball, basketball, swim, do whatever it takes to show them how important an active lifestyle really is. Be an active role model for your children. (and let them hit you with that dodge ball every so often!)
Get up and get moving gang. No excuses!

Caffeine is my drug of choice.

I must have it often because I am *blessed* with a baby that only sleeps in two hour increments, including overnight. Sometimes the only way I can get through my day is with an endless supply of Diet Pepsi by my side to keep me alive awake. (note: I don’t like the taste or smell of coffee or tea)

I know this is a nutritional no-no and have attempted many times to kick the habit but have yet to be successful.
I set off today to find alternate caffeine sources and here are some of the interesting choices I came across:

1. Jolt Gum: They claim two pieces of gum is the same as having a cup of coffee. This could be dangerous as I tend to chew gum by the pack. It also contains guarana, which has a long list of side effects that I would rather not experience.
2. Spazzstick: caffeinated lip balm. It was created by an Alaskan police officer who needed to stay awake during long shifts and also wanted to protect his lips. It seems genius to me, but with flavors like “Chocolate Cake” I imagine I will burn through a stick every hour or so. It could get costly, especially at $2.99 a stick. I also can’t find anywhere on the website where it lists the ingredients?
3. Shower Shock: caffeinated soap that contains “approximately 12 servings/showers per 4 oz. bar with 200 milligrams of caffeine per serving.” No, you do not eat the soap in the shower, it is somehow absorbed through your skin. Also very pricey ($7 per bar) and it is a rare day when I get time to take a shower in the morning.

What do you think, have you tried any of the above?

And have you been active today?

No excuses gang, not even being too tired! Wake up, get up, and move your body!