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.