Add WEIGHTS to your workout

After a week of being sick and lame, I've decided to ignore my still slightly sore ear infection and move on!  A little more sleep may be needed, but most of last weekend I laid around resting and being bored.  It doesn't suit me, and now my back is sore.  So that's it!  I've decided: no more sickness for me.  I just hope my body is listening :) 
Monday's Workout:
A few drills with the girls at b.ball practice
50 lunges
brisk 35 min. walk (2+ miles)
20 plies with 10# in each hand (plee-ays if you're not familiar with ballet)
3 sets of 10 curls on each arm (biceps)
3 sets of 10 overhead press (shoulders)
3 sets of 10 triceps extensions
Stretching....
Here's the key ladies, your PACING.  I alternate exercises with NO REST between sets.  Your heart rate will be through the roof and you'll burn so many more calories.
I combined curls with the overhead press, for a total of 6 sets, alternating between exercises
Lunges were alternating legs, 2 sets of 25
I alternated the plies with the triceps extension, which by the way I used ONE 10# weight and held it with both hands.

WHY you may ask, are my weights so LOW?  I've been off for a week, I feel borderline well from my ear infection, and I haven't done much upper body work in the past 3 weeks because of back pain.  SO although I know I could push it, I'm easing in gently.
Last night my back seized up a bit, so I iced in bed, laid on my towel roll (more about that later) and felt 10X better today.  I have to be more consistent with my weights or my back will never forgive me.  The farther you fall out of shape, the harder it is to get back... so don't let it slide!  I'm struggling with that right now.


Eat your pizza!

Today I didn't do any exercise at all.  Not a thing!  Worked all day, quick 30 min nap, then back to school for parent/teacher conferences.  Home at 8pm.  Cleaning the house, feeding the dogs, etc. etc.  The great thing is that I can relax and be ok about taking the day off from exercise.  I no longer feel compelled to get out and run around the neighborhood in the dark, just so I don't miss ONE workout!  Thank goodness for that :)  I hope you feel the same freedom to be well and balanced.
Work out hard and eat well,
XOXO
Andrea

It's Too HARD to Exercise (Joints, Backs, Fibromyalgia)

Welcome Back Workout Warriors!

     I want to talk about EXCUSES today.  Reasons, we may call them... not to exercise.  Throughout my years of coaching, teaching a group fitness class now and then, and the occasional personal training session, I have heard every creative excuse in the book.
     However, PAIN is a pretty strong deterrent from exercise.  When I was in college, my chiropractor told me I had fibromyalgia, based on all the symptoms.  If you know what that is, you understand it's hard to diagnose, harder to treat, and almost impossible to explain.  My extreme workouts seemed to keep it at bay, interestingly, but if I became over-tired, ill, or PMS symptoms appeared, so did the pain.
     It's easy to ignore it when you're young, and despite the so-called "diagnosis", nothing changed for me.  I had always had some body soreness and it seemed normal.  After college, and especially in grad school, I noticed it creeping back in.  Sometimes I couldn't even stand the feeling of a bra strap on my shoulder because it hit a pressure point and caused so much pain.


Tanya and I on a girl's night out :)



     I have a new chiropractor, and she has decided that fibromyalgia is a fad, and I'm just sensitive.  At first I was irritated, and frankly a little offended by the secondary diagnosis, but eventually it gave me a new perspective on things.  My body is sensitive.  I need sleep, I need quality food, and I need moderate, regular exercise, stretching and therapy.  I need to forgive myself when things hurt and I can't be active, and I need to skip the intense workouts when I'm not feeling great.  It's a RELIEF!  Who cares if I have a label?  I'm not trying to wear some "fibromyalgia" badge around.  I'd rather NOT have the label and just work on taking care of myself

   So, if you feel achy, sore, or in PAIN, know that you need your workouts, but not if they are aggravating an underlying issue.  Working through moderate pain, especially with a chronic problem, is often necessary.  I know that I must stay in shape and work through a certain amount of discomfort NOW or I will be in a great amount of pain LATER.  But I'd rather take the middle road and keep myself functional than go all out and be sidelined for the next week.  So be responsible to gauge your own discomfort levels, make sure you've talked with your doctor, and move forward with determination and courage each day.  Don't let anything stop YOU from setting goals and being successful!

Word of the Day:  MODERATION! 

Much love XOXO
Andrea