My first jazz (hands) class!

I just took a beginners jazz class in the same studio where SYTYCD (Canada) rehearses. And I liked it.

I'm normally not experimental when it comes to working out. I stick to what I know and what works - mostly because I'm very, very uncoordinated. But tonight my friend asked me to come along to her commercial jazz class, and now I'm bloody exhausted! It was so much fun.

The class is run by Lindsay Ritter. We started off with a fairly intense although seemingly simple warm up of stretching and control exercises that left me red in the face (both from slight embarrassment at my awful flexibility and exhaustion). We then did some runs of pirouettes (HARD) and kicks. It ended with some really fun dance combos that required a bit of booty shaking (something I enjoy ironically as I have no butt).

After just on hour, I can barely walk. My hamstrings are WAY more worked than from last week's hamstring curl exercises. At only $10 a drop-in, I think I may go back. Moral of the story: step outside your comfort zone every now and then! You won't be sorry.

Cardio question

For any of you out there reading this at any point (your answer is always relevant): how much cardio do you do a day/week? What type of cardio do you do, how long do you do it and how hard do you go? What is your goal -- fat burning or cardio training?

Don't forget to stop and smell the dream roses

Well, I last posted asking about motivation because I was lacking some. I'm happy to say that there has been a nice turnaround. I know my little mantra in the left sidebar mentions not over-obsessing about working out, but it's hard not to! Forget calorie counting; I'm talking about overworking yourself because it's just so darn fun.

I personally prefer to weight lift and do some light cardio after each lifting session. On my off days, I would love to pop into the gym even for just 30-40 mins of ellyptical work. Really, how could doing a bit of cardio every day harm you?

The simple fact is we need rest to recover. We need rest to build muscle. We need rest to be mentally healthy and alert enough to push ourselves just as hard the next time -- especially when we lift weights. Just like with not getting enough calories, not getting enough rest can seriously dampen your results.

I have yet to lose an inch or even a pound, though I can feel myself getting stronger, and I'm already itching to go back to the gym next time. I imagine those of you noticing the benefits have a case of workout addiction much greater than my own.

Just remember... it's not cheating to take a day off. It's not cheating to take two days off. Don't even think about how much you're working out in terms of days. Think of it in weeks or months. Just remember that you're pushing yourself hard every time, and then enjoy the recovery period. Proper sleep = greater improvement. I'm down.

How to stay motivated when all you want to do is sleep

Obviously, by my lack of posts in the last two weeks, it's clear that my healthy habits have gone missing. Work has been stressful, and I come home mentally exhausted. This total lack of motivation must cease! I need your tips, people! What do you do to stay motivated? Here are some ideas:

• Put an inspirational photo (e.g. you at your most fit) not only on your fridge but as your computer wallpaper. Some of us spend more time in front of the computer, so it's bound to be effective.
  
• Cut a pretty ribbon or other material to the size you want your waist to be and wrap it around your wrist, wearing it as a bracelet as a constant reminder. (Props to Emily for this one!)
  
• Brush, floss and rinse after your last meal of the day to prevent eating late at night.
  
• Throw back a tall glass of water whenever you feel hungry/a craving coming on. Chances are you're mistaking hunger for thirst, anyway.
  
• Unless necessary, don't carry cash or your debit card around with you. The easier the payment, the easier the spending. Nobody wants to feel silly using their Visa to pay for a $5 Burger King combo.
  
• Prepare as much good food as you can whenever the mood strikes.

My mood is mid-strike, so I'm baking salmon (so tasty with salsa and sour cream, by the way), sweet potatoes and asparagus for lunch tomorrow. Next, I'll chop up a green pepper as a snack and then put some oatmeal in a pot for tomorrow so there's no excuse. Let's do the damn thang!

What do you do to stay motivated?

Savory Bean and Spinach Soup

I'm just getting over a nasty cold and spent today at home -- what better time to slow cook a savory bean and spinach soup from Fitness Magazine. It turned out well and tastes nice and healthy. Check out the recipe:

Makes: 6 servings

Ingredients
3 14-ounce cans vegetable broth
1 15-ounce can tomato puree
1 15-ounce can small white beans or Great Northern beans, drained and rinsed
1/2 cup uncooked brown rice
1/2 cup finely chopped onion
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
2 garlic cloves, chopped
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine vegetable broth, tomato puree, beans, rice, onion, basil, salt, pepper, and garlic.
2. Cover; cook on low-heat setting 5 to 7 hours or on high-heat setting 2 1/2 to 3 1/2 hours.
3. Just before serving, stir in spinach or kale and sprinkle with Parmesan cheese.

Nutrition facts per serving: 150 calories, 9g protein, 31g carbohydrate, 3g fat (1g saturated), 8g fiber.

I skipped the Parmesan and estimated most of the ingredients since I'm comfortable with mL, not ounces. Could use some more beans and rice. I like the idea of "stoups" a bit better.

Apologies for not having made and posted about that lentil soup yet. It's in the queue! :)

Ten in 10 - Support for those getting fit + Fitness assessment results

Today I stumbled upon RecipeGirl.com and found a little section called Ten in 10: Ten Weeks to Healthy in 2010.

People in the blogosphere and on Twitter are joining together to support each other for 10 weeks. While goals vary from weight loss to starting a proper diet, the overall theme is to adopt a healthier lifestyle.

Technically, it began on January 2, but I'm hopping on the wagon now since we decided today at my work to all get fit together. In other words, put $50 in the pot. If you meet your goals, you get your money back. If you don't, the money will go to charity. A little incentive never hurt anyone, right?

My goal is to drop 10lbs by May 1. I'd like to lose a bit more (say 15), but I'm hoping I gain some muscle, which would mean dropping less overall weight.

Today I had my fitness assessment at my gym:

• 154lbs (surprising since I've been 160-165lbs on my parents' scale [I don't own one]; must compare)
• 24.5% body fat

So I guess my goal is to weigh in at 144lbs on May 1. Ideally it would be 144lbs and 18% body fat, which is around what I was my last year of swimming (first year was a ridiculous 122lbs and 13.5% body fat).

The trainer showed me some proper technique on lat pull downs, etc. It was nice to hear his tips, but there's no way I could ever afford personal training hours. Proper research and more cojones to explore the gym equipment should make sure my goals are achieved -- the weight loss, anyway.

I encourage you to start chatting with those participating in Ten in 10. You can find us using hashtag #10in10 on Twitter!

First workout!

Well, I ended up signing up for a membership at System Fitness (the site's a bit old school). The gym was about 8x larger than my old one with a separate women-only area plus all sorts of free classes, a sauna, tanning bed (not that I'll use it) and more. Other workout perks = separate rooms for bench press and squats, so you'll never have to wait for a machine. So far everyone's been very friendly.

It's difficult to remember how easy you should take it for the first two weeks. Even though the weight seems light, you're pretty much guaranteed to be sore the next few days. I focused on only upper body since I have a fitness assessment on Wednesday and don't want my lower half to be too sore.

• 10 mins stationary bike
  
• 3x10 40lbs lat pull downs
  
• 3x10 20lbs shoulder press
  
• 3x10 30lbs bench press
  
• 3x10 15lbs pec flies
  
• 3x10 10lbs dumbbell rows (bench)
  
• 3x10 20lbs preacher curls
  
• Abs

Definitely enough to make me sore tomorrow. I was able to do all of that in the women's section since I'm a bit self conscious while I get used to the machines again. I'll move up to work with the big boys in a few weeks :)

Feels great!

What should I look for in a gym?

This afternoon, I'm going to check out the local gym, System Fitness, which leads me to a question we should all ask: What should I look for in a gym?

1. State of Cleanliness & Repair - I don't care how many state-of-the-art machines a gym has. If half of them are filthy because no one enforces a spray-your-machines rule or half of them are in repair, warning bells should be ringing. Also, take a look at bathrooms and change rooms for cleanliness.
   


2. Number of State-of-the-Art Machines - Well, it is a luxury, but not as important as...


3. Selection - Look for a selection of free weights (barbells, dumbbells and bars w/ weight plates) plus flat and incline benches. As for machines, all gyms should have:
   
   
   • Smith machine
     
   • Leg press/curl/extension machines
     
   • Leg adduction/abduction machines
     
   • Calf machine
     
   • Preacher curl machine
     
   • Lat pull down machine
     
   • Pec deck
     
   • Cables and pulleys


4. Availability - Gyms get pretty swamped during peak hours (usually 6-9am and 5-7pm), but you shouldn't be spending more time waiting for machines than using them. Visit the gym both at peak and non-peak hours to make sure the gym does indeed have enough equipment for all its members.


5. The Crowd - One thing I can't stand in a gym is when it's considered a social hot spot, and if the majority of people are working out with their mouths instead of their bodies, it can be a real deal breaker.


6. The Staff - Are they kind, helpful and professional? Are personal trainers and class teachers certified?


7. Hours & Location - It's a pretty simple rule: if it's convenient for you to go to the gym, you'll probably go. If it's at all inconvenient, you probably won't.


8. Price & Commitment - Gym memberships can come with high price tags, so shop around and make use of any free trials. Ask about specials (i.e. New Year's). Pay attention to contract lengths and don't be afraid to ask about the cancellation policy. If you move, decide the gym isn't what you want, etc., what happens? Most of all, you're in control, so don't opt in for any package that's not right - or not priced right - for you.

I'll post later with a System Fitness review. Happy hunting!

Bring on the recipes

The first start to looking and feeling better is eating clean (I had McDonald's twice this past weekend [oops!]). The hunt begins for some healthy and filling recipes like this one for lentil soup in a slow cooker:

3 carrots, chopped
3 ribs of celery, chopped
1 onion, chopped
3 cloves garlic, pressed
8 cups water or vegetable broth
2 cups lentils, rinsed
1 tsp. dried thyme

Pop 'er on low and cook all day. Full recipe found on ABC News.

I'll try making it later this week and posting the results. Hello Julie & Julia!

Fitness Magazine has an awesome recipe section, too. They don't update the content too too often, but I definitely recommend bookmarking the site and popping by seasonally for fresh meal ideas.

Ta ta!

A taste of calm

My former teammate, Kaileen Elise, has a really special blog that you should check out. She manages to find see the silver lining without fail, and her enthusiasm is contagious. Her blog topics are, without sounding uber lame, best described as mental fitness. They teach you how to make the most of life, one day at a time. She is, and always has been, refreshing.

The start of something new

I already have a few blogs floating around online, but this one is going to be focused. The former athlete in me still requires reporting to someone - a coach, a friend, a friend to be - on workouts, healthy eating and general motivation.

It's not easy getting back into a fitness routine. I've tried several times over the past two years, when I stopped going to the gym after moving away, but things didn't click.

Are you motivated enough to run a few miles each morning or even park it in front of the TV for a DVD workout? I'm not. The gym is where I'm motivated. Forget all the grunting and groaning and showing off.... the chatting on cell phones or gossiping with friends whilst unknowingly monopolizing the prime machines. Gyms have merit. Or maybe it's just the 90s euro they play.

Now I begin my hunt for a new gym and a new attitude. Please share your experiences with me. Let's do this together.