Diet Rebound

Confession. 
Some of my clothes from last summer are just a tad snug. 

I tell myself it's not about the weight, it's about health and fitness and feeling positive about my body. Progress, not perfection. But then something doesn't fit right and I start to panic. Why did I throw caution to the wind and dive into all that wedding, birthday and graduation cake? The three-day holiday weekend didn't help any. I'm mad at the scale and myself and I want to do something drastic.

Like starve myself.

I've been here before. Yes, I'm a recovering diet addict. Like the alcoholic who falls off the wagon, I'm tempted to take that deep dive into  grapefruit or cabbage soup or whatever diet will get me back into my skinny jeans ASAP.

Of course, the thought of that much deprivation is sad and dreary. Crash diets make me  HANGRY, that combination of hungry and angry that results in severe grumpiness. And usually, diets just trigger the desire to Eat. All. The. Cookies.

You've heard that old joke: "My goal this year was to loose ten pounds. Only 15 to go."

Yep.

I also believe my long tradition of yo-yo crash dieting is what contributes to weight gain. And a recent study of The Biggest Loser contestants seems to back that up. 

Now, I'm not obese - I'm tend to stay within about ten to 15 pounds of what I consider my healthiest weight. But some of the findings from the study resonate with me.

Researchers followed contestants from the reality TV series for six years and the results show just how hard your body fights back when you diet. The study is detailed in a  New York Times article by reporter Gina Kolata, After 'The Biggest Loser,' Their Bodies Fought to Regain Weight. What was most disturbing was the change in metabolism that lasted for years after the intense diet and exercise program ended. 

"As the years went by and the numbers on the scale climbed," writes Kolata, "the contestants’ metabolisms did not recover. They became even slower, and the pounds kept piling on. It was as if their bodies were intensifying their effort to pull the contestants back to their original weight."

One contestant who had a normal metabolism when he appeared on the show six years ago, now burns 800 calories a day fewer than what is normal for a man his size. A female contestant burns about 437 fewer calories a day.

The reasons behind diet rebound are complicated. But experts point to hormones and metabolism as two culprits that pull you back after you lose weight, whether it's 100 pounds or ten. Your body has a certain weight it can maintain without a lot of effort and when you challenge that, you've got a fight on your hands.

I've never watched The Biggest Loser because I believe extreme diet and exercise is unhealthy and unsustainable. And this study just confirms that belief. As frustrating as it is, slow and steady weight loss is the way to go. Small steps, healthy eating, moderate exercise. 

And information. I'm going to take advantage of a service offered where I work, at the University of Nebraska-Lincoln. The campus recreation center offers a resting metabolic rate assessment along with a nutrition consultation. I'm going to do this and find out science says about my body and how it should be fueled.

I'll let you know what I find out. 

Were you ever a crash diet addict? What do you do now to maintain a healthy weight?

Music Makes It Better.

I usually enjoy working out. When I don’t exercise, I get grumpy and lethargic and you just don’t want to be around me. Getting out there and breaking a sweat is the ultimate cure for a bad day.

But I also have those days when I just don’t wanna. Maybe I’m tired and feeling overwhelmed by life. I want to wear yoga pants and binge watch Real Housewives. On those occasions, I often drag myself to Jazzercise with the promise that I’ll give it 15 minutes and if I’m STILL not feeling it, I have permission to leave.

Nine times out of ten, I end up staying. Why? Pitbull! Lady Gaga! Megan Traynor!  MUSIC.

Instructors are  introducing new songs and new routines in class this week and it’s definitely a motivational shot in the arm. Dancing to new music really does improve my workout. 

And there’s science behind why that’s true.

First of all, music with “high-groove” qualities will improve YOUR groove. (Music that moves you, Music Psychology) Groove in music is defined as the aspect of a tune that makes you want to tap your foot. The music excites the motor areas of our brain and it's impossible to sit still. 

Just ask Elaine.

Music also makes us work harder and longer. (Phys Ed: Does Music Make You Exercise Harder?, NYTimes)  Up-tempo music distracts from the pain and at the same time, gets us moving. In one study, volunteers riding stationary bikes and listening to up-tempo music produced a more powerful pedal stroke and racked up more miles than when the tempo of the music dropped.  In another study, basketball players who had trouble performing under pressure did better at the free-throw line when they listened to an upbeat tune. 

I find that music also just helps put me in the zone, if you know what I mean. A good music set makes for a very short hour.

Scientists aren’t quite sure why music works because the interplay of music, your brain and your body isn’t totally understood.  Songs with a tempo of between 120 and 140 beats per minute (bpm) are said to be effective because they mirror your heart rate. (7 Reasons You Should Listen to Music When You Work Out, Huffington Post) 

I found this cool website that actually lists the bpm for songs and recommends music for running, walking or cycling. Jog-FM also has playlists for everything from a half marathon to a 3.5 mph walk. You can also build and share your own playlist.

If you run, walk or cycle with headphones in your ears, watch the volume. I know, I know, I sound like your mother. But really. High volume over a long period of time will cause ringing in the ears. Have you ever set next to someone with headphones on and you can still hear the music? Yeah, that’s too loud. It also prevents you from hearing what’s around you, like that car coming when you run across the street.

Okay, that’s my mom lecture for today.

One of my goals for the upcoming weekend is to put together a “Happy” playlist. I’m going to fill it up with songs that boost my mood and turn to it whenever I’m feeling a little stressed or blue. Right now, that includes songs like Hold My Hand by Jess Glynne, a current favorite of mine.

What songs are on your Happy or Workout playlist?

  

A List of Anti-Resolutions

How are the New Year’s Resolutions holding up? I’m a goal and list maker so I always enjoy the process of making resolutions at the beginning of a year, even if I don’t always stick to them.

I also like the trend of choosing one word as a focus for the year. Some of my friends have done this, choosing words like "joy" or "courage". The idea is to use that word as a guide for actions or projects you take on during the course of the year and make each effort more meaningful.

So I’ve been pondering.  What should MY word be?

I actually came up with a phrase for 2016. I borrowed it from Gretchin Rubin, the author of The Happiness Project and Better Than Before, (two books I’m obsessed with and highly recommend, by the way.) Gretchen has a list of personal commandments and one of those is, “Be Gretchen”.

So instead of a word of the year, I’m adopting a mantra of the year.

Be Me.

What that means is that I have to know myself, what works, what doesn’t, what makes me happy.

And sometimes, that means I’m giving up.

Here are a few health and fitness things I’m NOT going to do in 2016.

·      Run. Anywhere. I keep thinking it’s something I should do. It’s a great way to keep in shape, it can be done anywhere and anytime. And the organized race events REALLY look fun. Sometimes I even sign up for them and imagine myself training hard and pushing through to the finish line.  But when training time arrives, I can’t get myself out the door and the idea of a treadmill sounds so deadly. This year, I’m facing up to the fact that I’m never going to be someone who runs for exercise. And this is where I apply the “Be Me” mantra. Just because someone else enjoys it and finds it an effective way to stay healthy, doesn’t mean it’s right for me.

·      Get up early and exercise. Nope. Not gonna happen. I’ve tried and tried because I know it’s a good time to work out for many people. That said, unless there are zombies chasing me, I’m not going to get out of bed at 5 AM.

·      Meditate. OH, how I wish I could do this. Meditation is a proven stress reducer and an effective way to practice being in the moment. Again, this is something I’ve tried repeatedly. I even downloaded the app Headspace and did the 10 day starter program. For about three days. I just can’t stick to it. I have managed to develop a love of yoga, however, and that has a certain meditative quality. Does that count?

·      Follow a “diet plan”. Not paleo, vegan or raw. No South Beach, Atkins or Zone. Forget about grapefruit and cabbage soup. Not going to cleanse or count carbs. Likewise for meal replacement shakes. These strategies are helpful for others but don’t work for me.

·      Eat my way through the weekend. When did “cheat meal” become a cheat weekend? I've GOT to practice a tad more self-control in that area!

·      Compare. Sometimes I look at #fitinspo pictures of women with rock hard abs and no cellulite and it makes me want to throw in the towel. The thing is, I know nothing about that fitness model with the six-pack. Maybe she’s airbrushed and photo-shopped. Maybe she never eats and works out 3 hours a day. Or just has great genes. The point is, comparison is the thief of joy. Not going there.

What are you NOT doing this year?

A Letter to the Newbies

Dear New Person,

It’s a new year and I know you made that resolution to get fit. Welcome to my world. I won’t gloat and be smug about the fact that I kept up with my exercise over the holidays. Okay, I might have skipped a few workouts here and there. And yes, if I had a blood test right now, doctors would marvel at my high levels of eggnog, sugar and wine. But other than that, I’m in great shape.

And a little annoyed that I have to put up with all these newbies in my exercise classes.

I drove into the parking lot at Jazzercise on Saturday and guess what?! All the places closest to the building were full. So were the spots in the second row. In fact, I had to park clear in the back and WALK all the way up to the door.

What? You mean, I should do that anyway because every extra step counts? Soon you’ll be suggesting I take the stairs at work instead of the elevator.  

Not only did you take my parking spot, you took my spot in class. I literally can’t even.  

That spot is mine and I HAVE to stand there or I just don’t feel right. If you accidently stand in my spot, I won’t push you aside. Instead, I will glare at you, roll my eyes a lot and sigh heavily.

But don’t let that scare you. If you keep coming to class, I’ll get to know you, which is what happens when we sweat together. Like the TV theme song from Cheers, I like to exercise where everybody knows your name. It gives me a sense of accountability and obligation. I HAVE to show up because they’ll recognize I’m not there! And what will they do without me?! They’ll miss my whining and groaning! And my flawless dance moves!

Just don’t stand in my spot.

And if you are consistent, you’ll see great results.

Remember, we are stronger than our excuses. Unless there’s a BOGO shoe sale. (After all, we are not Superwomen.)

Sincerely,

The One Who Stands Near the Left Wall

Thankful.

Just kidding. #notkidding

'Tis the season to be thankful. Here's are a few fitness-related benefits that make my list of things to be truly grateful for this holiday season.

1.     Working out on Thanksgiving Day. Or not.

Right now I’m planning to go to the Interval Fusion class at Jazzercise at 9:30 that morning. I love the format and it feels good to torch calories and fuel my metabolism early in the day. I’m not hosting dinner but I do have some cooking and baking to do so a good workout sets  the stage for getting it done.

However,  truth be told, there’s a chance it might not happen. I might end up drinking coffee in my jammies until noon.  #sorry #notsorry

2.     Options. I like to try it all and it keeps my workouts fresh and fun. Sometimes it’s Jazzercise and Pure Barre.  Sometimes it’s yoga. Sometimes it’s an invented boot camp that I make up as I go or just a walk with my dogs. I'm just thankful I have access to a variety of fitness options.

Beach Boot Camp while on vacation in Texas.

3.     Pumpkin. I’ve been putting it in my oatmeal in the morning and my yogurt in the afternoon. I can’t get enough of it. It’s a high fiber, low calorie food, packed with vitamin A, potassium and beta-carotene. And on Thanksgiving, the pumpkin I eat will be in a pie and slathered with whipped cream. Bring it on.

Today

Tomorrow

4.     Comfy, stylish activewear. How great would it feel to wear pajamas all weekend? It's SO tempting to stay in and be a hermit. While I won't succumb to total sloth-itude, comfort is key so I will definitely be in relaxed mode. Yoga pants, anyone?

5.     My health. I can dance my way through class, do ten pretty good push-ups and a decent chatarunga. I hauled my suitcase on and off trains and up and down a gazillion stairs in Italy. I have a strong heart and lungs, lots of stamina and energy – the rewards for all that sweat poured out during countless workouts. My good health extends beyond the body. There are days when I’m grumpy, tired and whiny but I also experience my share of joy and contentment. Exercise helps keep me grounded and sane. It’s my therapy and my daily meditation. Namaste. 

Planes, trains and automobiles.

Serious stairs everywhere.

6.     Food.  Geez, I love to eat. When I was in Italy, I could have lived on lemon- marinated anchovies, bread, gelato and wine. Oh, and coffee. And pasta. Isn’t food wonderful? I’m thankful for the delicious (mostly) healthy food on my table and the friends and family I get to share it with. I haven’t QUITE learned to love kale yet, but I’m working on it.

7.     My Fitness Gurus. I’m looking at you Jazzercise Instructors, Pure Barre and yoga teachers. You keep me motivated and moving. There are days when I’m swearing at you under my breath, but believe me, you guys are the bomb!

8.     My Fitness Friends. We’re all at different places on the same journey and it’s encouraging to look around and know I’m not alone.

Sweat together. Shop together.

9.     My Family. I love it when one son goes with me to walk the dogs and the other agrees to take a climbing wall class with his mom. My sister meets me at barre classes and inspires me by running a half marathon. My mother has been a role model all my life because she always takes care of herself. And these are some of the people we work out for, right?

10. Wise words. Rachel, a friend and personal trainer, once told me you should think about why you exercise and that will help keep you motivated. I exercise to control my weight and look and feel better. But the main reason I pursue fitness and health is because I want to live and long and happy life with the people I love.

Happy Thanksgiving!

       

Shake Happens

I have to admit, the first time I stepped into the Pure Barre studio, I was skeptical.

I took one look at the shelves of three and two pound weights and snorted contemptuously.

Weights, ball, tube. That's all you need.

Because, ya’ know, I’m a superior athlete, a beast in the gym and all that. This just isn’t going to be challenging enough, I scoffed.

No way.

Way.

By the end of the class, my muscles were quivering and I was a puddle of sweat. And the next day, I cursed that smiling instructor every time I walked up the stairs or sat down or stood up or just basically tried to move.

Fast forward a few months and, although the class hasn’t gotten easier, I’m hooked.

Here’s why I love barre.

In an inch, out an inch.

These are tiny, tiny moves and contractions. The teacher gives  a series of precise instructions that move your body into the perfect form to isolate the muscle you’re working on. Like this:

Stand facing the barre.

Left foot back, quartet bend in the leg, foot flexed.

Lift your leg up an inch, down an inch.

So, it starts out innocently enough. But intensity increases because of a layered effect where each exercise builds on the one before it. You’re goal is to work the muscle to fatigue and make it shake. And it does.

It’s personal.

The instructor demonstrates the exercise but after the first few repetitions, she walks around the class, observing and correcting form or offering encouragement. And they know customers by name.

Instructor Sydney Chase demonstrates and coaches.

It gets better, not easier.

There’s a learning curve with the terminology and the precise movements take awhile to understand and master. Over time, you learn terms like “tuck” or what’s meant by the Pure Barre Ledge. You learn how to make the most of each exercise, how to tuck and plank at the same time or how to work deeper and  move effectively. Does it get easier? Not exactly. By the end of a series of challenging exercises, I’m inwardly screaming, “Where’s the final ten?!” But my strength and stamina have improved greatly since that first class.

Shake happens.

It’s head to toe.

By the end of each class, my body really hums because I’m quite sure I’ve worked every muscle. There’s satisfaction that comes with working that hard and not quitting. It’s a total body workout. Barre also helps improve flexibility and posture, two important aspects of fitness that I don’t think get near enough attention.

Mind/body.
I’m all about that connection. I love the hypnotic effect of the music, the instructor’s voice, the sheer concentration and effort. I think my favorite part of class is the last two minutes when the lights are turned off and it's just the movement and the music. (Well, that and the fact that I only have two minutes until I can collapse on the mat!) Barre has a certain “yoga” feel to it that turns the workout into a meditation. Good for the brain and the spirit.

Stretching.

It doesn’t happen just at the end or the beginning. You do a series of exercises, followed by a stretch while your muscles are still warm.

It complements other workouts.

One woman in class told me she’s training for a half-marathon and barre workouts complement her training by improving strength and endurance in a low impact way.

I have occasional knee issues and barre helps strengthen the muscles around the knee that help prevent that pain. It’s also a great core workout.

And, by the way, the class isn't just for wanna-be ballerinas. It borrows some moves from ballet, as well as Pilates and yoga. No toes shoes required.

Have you tried barre classes? What do you think?

  

Lowering the Bar

After two weeks on vacation, I’m finally getting back to routine. I won’t make you jealous by telling you where I went (Italy) and how Fabulous it was. (Very!) But I WILL tell you how hard it is to get back to the gym.

How hard is it, you ask?

Here’s an example. I went to yoga class and the preliminary stretching about killed me. Every muscle was screaming because I was so sore from my Jazzercise Strength class the night before. (Thanks, Fara.)

Then my yoga instructor said something that hit home. She told us to dig a little deeper – or don’t push as hard, depending on HOW YOU FEEL TODAY. She gave me permission to back off. Ease up. Lower the bar.

In today’s high powered, push through the pain, take no prisoners world of exercise, lowering the bar sounds like blasphemy. What we usually tell ourselves is:  

Just do it.

Be stronger than your excuses.

The only bad workout is the one that didn’t happen.

I know, I know. There are times when you have to push yourself and ignore that little voice that tells you to go home, flop on the couch and watch The Bachelor.

But I’m here to tell you that sometimes its okay to Lower the Bar. 

·      When you need to sleep. Lack of sleep is linked with all kinds of chronic diseases and health issues. When I don’t get enough sleep I get cranky, unfocused and depressed. One decent night of sleep makes me feel like Superwoman again. Never underestimate the power of sleep.

 

·      When you’ve over-trained. When your workout feels stale, you’re starting to drag through it or you’ve stopped making progress, it might be time to back off. It’s not true that more exercise is always better. Your body needs time to repair itself so it’s okay to take a rest day or follow an intense workout with something a little less rigorous. 

·      When you’re sick or injured. That seems obvious but I often see people who should be home in bed trying to push through it. Sometimes, you just have to give yourself time to heal.

·      When you’ve been in Italy eating, drinking and taking it easy. In my defense, I also did a ton of walking so I wasn’t a total sloth. But it’s going to take awhile to get back to get back to where I was before I left. It’s okay to lower the bar a notch and ease back into it.

 When do you think it's okay to take it easy?