half full

2011 is certainly a year I am happy to see go. This is the last posting for this year and we will hit the ground running on January 9 when The Husband and I return from "cross training"

My year started with a torn ACL and torn meniscus which led to surgery with several months of disability (which ultimately led to the loss of my job). While all this was happening we were forced out of our home due to the greed of a hedge fund manager and wound up living a in a temporary apt that we hated. Only to now, fighting to keep our new apt intact while another hedge fund manager tries to build a sliver building to block our light and air.

And then I was not so gently reminded by The Blondish friend...

·         I loved to ski and I fell doing something I absolutely love to do. 

·         I had surgery almost immediately

·         I hated my job with a desperate passion (it made me so cranky all the time) and I was going to quit anyway.  

·         I had an excellent surgeon and physical therapist that helped me get my knee back to better than normal.

·         I got to go to New Orleans for the first time and did it with great friends.

·         I married the man I love and had the most incredible honeymoon.

·         We lived in a temporary space that I would have killed to live in back when I could barely afford to feed myself ramen noodles.

·         Once our home was ready to move into, We have a kitchen that we designed together and we both do whatever we can to help our board and attorney fight the contractor

·         We got the dog that we have been talking about getting for the last five years.

I married the greatest man who has given me a wonderful opportunity. As a result of his support, love , understanding , patience and reminders that I am not my father, I would like to introduce ...

HAPPY NEW YEAR!

 Play hard & count your blessings!

Laura

a reason to not stop

Hi! It's Laura

My spin instructor is a sadist and her slogan for the month is "keep up". Usually she allows people to do kind of do their own thing, but for December, she asked all her classes to keep up with the lead rider for the entire class. Normally, I can. This week? Not so muchL.

Being down with a cold for ten days already dropped my cardio fitness so keeping up today was not really an option although I did try.

Have you wondered how long it takes before you lose muscle strength or cardio conditioning? The answer: NOT THAT LONG.  We all have lives and wind up having to take time off from exercise once in while whether it be for sickness, travel, injuries or the holidays. But try to not stop completely.

Did you know that just 30 minutes a day of cardio training boosts the immune system, can lower cholesterol & blood pressure, decreases your heart rate and your anxiety and enhances you over feeling of wellbeing?

Here is another secret. You don't have to do it all at once. You can break your cardio training into 10 minutes intervals throughout the day. Experts say that if you are inactive you are doing as much harm to yourself as if you were smoking. Think about that.

I know you have all taken time off. We all do. But it's time to go back.  If you have been out of the gym for three months or more, you will not be happy when you return and you certainly won't be able to pick up where you left off. 

Cardio loss is quick and can happen in just two weeks’ time. Muscle atrophy is a little slower but you will have delayed muscle soreness once you do return. Do yourself a favor and don't stop even if you work out just once a week when you go back full time it won't be as hard.

Time and again though I see it happen. You take time off, when you go back, its hurts and its hard so you take an extra day off to recover. You come back again and it’s still hard and it still hurts. You continue on this cycle and next thing you know the months have flown by. Now I am sure there is a boss, spouse or child that enables the pattern to continue.  BREAK THE CYCLE.

There are too many benefits to not exercise. Find the right exercises for you, whether it is a race or a sport. If you enjoy it you will do it

Play hard & stay consistent!
Laura

back at it

Hi, It's Laura!

First thing first: sharing.

Thank you for taking the time to read my posts every day. It's great to know that I have a loyal audience. Help spread the word so more people can enjoy this blog. 

At the bottom of this email you receive, there is a link (triathlon training) in blue, if you click on that, it will send you directly to my blog where you can share with others or post on your Facebook page. If you have any questions on how, ask me!

The hardest thing to do is drag your butt back to the gym after an absence whether the absence is due to illness, busy-ness or laziness. This time of year the TV ads are going to do all they can to separate you from your money with that guilt about getting in shape and losing weight (I am not a Jennifer Hudson fan and I HATE her new Weight Watchers commercial).

What the ad doesn't say is “Learn how to eat healthy or exercise and it will improve your health”. It only says “Hey I am a celebrity and I can get skinny by a corporation hiring a nutritionist and a trainer but we want you to think you can too without it by just paying us money”. “So buy WW membership”.  And so you do buy it, and you will get a little thinner but it is too tough to stick to it. Eventually you return to you normal habits again by say March and your “normal” weight.. She will too (as soon as she isn’t being paid to lose weight and monitored by WW all the time).

I had not planned on discussing Jennifer Hudson, so let's move on back to the gym.

As you are well aware, I have been down with a cold for the last ten days, dying to get back to training.

So this morning I ran.  (I just heard Flock of Seagull’s in my head, go figure.)

I almost always train with a heart rate monitor so I can accurately track my calories, my distance and my time. But sometimes the heart rate monitor is not measuring how hard you are working. Some days you are tired, ate too much of the wrong thing or have been out of the gym for too long. The HR monitor does not reflect how you feel. 

To get a better idea of how hard you are working we can use RPE (rating of perceived exertion). The RPE is used subjectively to rate intensity of the exercise. Most days I can run the West side of Central Park with moderate exertion (13) today after being out for a week, the same hill I considered hard (19).

The Borge RPE Scale:

• 6 - 20% effort
• 7 - 30% effort - Very, very light (Rest)
• 8 - 40% effort
• 9 - 50% effort - Very light - gentle walking
• 10 - 55% effort
• 11 - 60% effort - Fairly light
• 12 - 65% effort
• 13 - 70% effort - Somewhat hard - steady pace
• 14 - 75% effort
• 15 - 80% effort - Hard
• 16 - 85% effort
• 17 - 90% effort - Very hard
• 18 - 95% effort
• 19 - 100% effort - Very, very hard
• 20 - Exhaustion

Use this scale and/or "Talk Test", the talk test measure intensity by your ability to respond in a conversation. When comfortable speech is not possible you may want to decrease your intensity to a conversational level (I do get some strange looks when I talk out loud to myself but I got used to it). Although simple guidelines, they will keep you working a good intensity for YOUR fitness level. The more fit you get, the more intensely you will work and will still be able to have a conversation.

So this morning I realized I was sucking wind and needed to slow down. After a week of no exercise and a little too much holiday cheer, I definitely lost a little cardio along the way.

The RPE can also help you compare yourself to yourself instead of someone else's performance (that goes for all you Lance-Armstrong-wannabees in the park in the morning too).

Just because the person next to you is on 82 RPM on the spin bike, doesn't mean you should be, you need to work at your own pace, not theirs. They may have gotten a better night sleep or they could even be a competitive cyclist and you don’t know. Follow your own fitness goals and stay on track.

Play hard! (20)

Laura

Hanging in there

BEING SICK STINKS!

I am so bored and want to go back to the gym but since I have moved into “the cough and chest portion” of the cold, I am home (I hate following my own advice). I am also jealous. Because I can’t/shouldn’t go to the gym, I take the dog to the park in the mornings so The Husband can go to the gym and I stare at the runners going by like the dog stares at squirrels.

I will say the best thing that has come out of this cold is that I am ready for Christmas with four days to spare.

Some catch up to start. While nursing the first day of this nasty little cold, the sore throat scared me (I could not swallow at 2:00am and everything is scarier at 2:00am). As I mentioned previously, I had The Husband take me to the clinic in VT as we were there to ski for the weekend (obviously no skiing for me and The Husband stayed with me).

I happen to see “Dr. Marcus Welby” (a.k.a. Jim) for the sore throat. He did remember me from last New Year’s Eve (they see over 100 ACL / shoulder tears per year so I was surprised. Ok, not really because I do think I am unforgettable anyway…).

He asked if he could check out my knee, of course!  A twist here, a tug there, conclusion: if he had not seen the scar he would never have known I had a reconstructed ACL.  I was impressed. 

Thank you to all who put me back together especially Dr. Delaney and Fred the PT guy.

The logo for my personal training business is complete, it is really awesome, I can’t wait to share.  Now just a few more things like the business plan, the SBA loan and oh yeah, clients, and I will be up and running.

As for training, I hope to be back in the gym on Monday and back to sharing my tales with you as we enter into the end of the year. I also added a little twist to my training. I will be participating in an indoor triathlon in February sponsored by Jack Rabbitt.  It is a simple one without real transitions but a nice end of training to start training goal

Happy Hanukkah & Merry Christmas!

Laura

A setback

Hi, Laura here.

I know I have been gone for a number of days (and I do hope you noticed)!

It all started last Wednesday with The Dog. He had me up at 10:30 PM to go out (yes I was asleep due to lack of sleep the night before) then 2:30. At 3:30, I ignored him and The Husband took over (now I have huge guilt because what I thought was a request to play was a #2 emergency) but while they were out the cat got sick, twice.

Once they returned, we all settle back in, and The Husband starts to snore and snore and snore.

At 5:00 AM I gave up. I knew I would have to deal with approx. four hours sleep.  Adding insult to injury, I spent 99% of my day running around outside getting things done for the holidays including a two hour work out ( I won't go into the pool incident today).

Surprise , surprise, Friday I wake up with a sore throat. I was hoping it was just one of those morning sore throats that you get when the air is too dry. My hopes were dashed when I woke up in the middle of the night on Friday and could not swallow. Now, I believe that I am a strong person and that no cold can keep me down (LOL LOL HAHAHA) but a sore throat is a bitch.

I even had The Husband take me to the clinic on Saturday morning (in VT) where I was treated by Marcus Welby (see blog posting from 12/12/11). I was given a “Poor Baby” (but the doctor gave it so it means more) and sent home with nothing more than aspirin. Once at home, I laid on the sofa (woe-is-me’ing) all day. Saturday night, I slept from 8-8 (YAY) and 1 hour in the car on the way home.

So needless to say, training takes a back seat to getting healthy. There are a lot of opinions out there on whether or not to work out while your sick, but  it depends on how you feel. Only you know you and can say for sure if you should or should not. 

The general rule of thumb is if the cold is from the head up- go ahead, chest down, don't. 

Contrary to some popular opinions you cannot sweat out the cold and the gym, a cold needs to run its course (usually 10 days). The sauna is not going to make it any better either except to provide humidity to ease symptoms. The cold is a virus and cannot be sweated out your immune system needs to do its job.

You can boost your immune systems with regular exercise but it is best two wait out the first couple of days of a cold. Your fellow gym-mates will also appreciate you not bringing germs to their workout.

I will be back on track in a day or two and will continue sharing my trials and tribulations. For now, back to bed

Play hard & Stay healthy!

Laura

January

Ah, January!  A time for new beginnings, just like Springtime and “back to school”.
I am guessing there are so many starts because we failed at the thing we set out to do the first time around.

January 1st is a time where many resolutions are made (and most will be abandoned within the first week). I resolved to not make any New Year’s resolutions many years ago and I have stuck it. January 1st is not the required date to change what I do for myself, I did after all decide to throw my hat in the ring for the triathlon in October. Any month can be the month of change

If you are serious about making a change or improving, don't wait, start today. Don't eat that extra whatever, don't have a second cocktail, walk up the stairs instead of taking the elevator. The more difficult the choice, the bigger the reward.  Not everyone can do it and stick to it (wait, this sounds familiar). You have to WANT TO do it.

People quit smoking because they want to stop smoking. They lose weight because they want to lose weight. These are two of the most difficult things for people to avoid by the way. How about starting something new? Ever run a half marathon? How about the 5 Boro Bike tour? Instead of deprivation, try motivation.

On that note, the husband and I give up alcohol for the month of January, every year. It doesn't sound hard but it’s more difficult than you think especially if you have friends that you like to see. I will have my rib-eye with club soda (the '94 Napa Cab? No , I will pass thank  you , shoot me).

So this year instead of saying never again, instead of stopping a bad habit or instead of giving up that guilty pleasure, try “I am going to run 5K by June ( 3 miles)” or “I will walk the stairs to my office” (within reason of course, I can't imagine schlepping two tote bags, a lap top and a hand bag up 22 flights of stairs, you know who you are)  or “I will put down the toilet seat (that is for the husband) .

I will give up alcohol for the month of January (the husband has hinted at February this year too, UGH!) and I will finish the triathlon (and maybe the NYC Half if I win a spot in the lottery).

Think about saying “yes” instead of saying “no” and remember baby steps.

ANNOUNCEMENT:  a name for my company has been decided on and a logo is being worked on as we speak, so it looks like I will be launching the second week in January. Look out for the announcement and I will make sure you have lots of flyers and business cards to tell your friends!

Play hard & say “Yes”!
Laura

the importance of strength

Laura here,

Four weeks ago I shared my frustration with not being able to find a strength training program so I designed one of my own. Based on my training and experience I created a program for my “pre-training” training.

Right now I am working on developing the muscles that will carry me through the triathlon by working on endurance and strength.  Some people say bulk reduces endurance. You can argue all you want but strengthening your muscles will help you go further longer.

I just completed four weeks of hypertrophy which is muscle growth though high reps, low weight and a ton of volume. It is time to move into the “max power & strength" portion of the program, which is moderate volume (8-10 reps), moderate sets (4-5), moderate load  and moderate rest (2-3 minutes).

SETS:

·         Decline dumbbell

·         Cable row

·         Chin ups

·         Barbell split squat

·         Barbell split jerk

·         Single leg calf raise

·         Good morning

·         Swiss ball hip raise & leg curl

·         Side plank ( 30 sec hold)

·         Swiss ball jack knife

How many times in the last two weeks have you picked up a weight?

You should be ashamed of yourself.

Strength training is more important than any cardio that you can do. Why? Well, I will tell you why. (I feel like I should bust into either Santa Claus is coming to town or the Mickey Mouse Club)

To start, strength training helps improve the strength of your muscles. Seem obvious? (Ok, that was a bad). How about, resistance training improves the endurance of muscles (better?). Ever hurt your back pulling groceries out of the back of the car (gotcha, you don't drive or own a car because you're New Yorker’s, I get it) or off the floor into the apt? Even carrying the bags home requires muscle endurance. 

I feel like I am about to get on my soap box (oh wait, isn't this all my soapbox?).  Anyway, the number 1 thing you can do for yourself, especially women, is to hit the weights. Having muscular endurance and strength will allow you to perform the daily activities of living as you get older. It will allow you to play better on the weekends in whatever activity you choose to participate (skiing, golf for example).  It even helps prevent osteoporosis in women. 

There is a whole technical paragraph I was about to write but the bottom line is that resistance training, when done consistently, increases oxygen to the muscle and that is a good thing.

Perhaps you ladies think that you don't want to bulk up by lifting weights, trust me, you don't have the proper genes for that to happen.  You will NOT bulk up! And if you get a little definition in those arms, it’s a good thing. It means you have built lean muscle and maybe even reduced body fat.

Perhaps you are intimidated by the "scene" at the gym, I can show you many ways to get your strength in without going to the gym. Or you may want to go the gym but don't know how, I can teach you that as well.

To end, lift weights, they don't have to be heavy (the can be paint cans or gallon jugs half filled with water) but you should feel challenged and maybe even a little sore in the morning. As Martha would say, “it’s a good thing" 

Play hard & be strong!

Laura