The start of this school year, like most others, was met in our house by groans, nervous stomachs, and mixed feelings of dread and anticipation. But one of the positive things about school being in session again is that it forces my family to get on a better schedule – something we’ve needed to do for quite a while now. The lazy routine of summer is gone, and we find ourselves having to work that inner, unseen muscle called self-discipline…stronger in some of us than in others.
This year, my daughter has to catch a too-early (in my opinion) bus to the junior high, and because I’m a mom and it’s what I do, I get up with her. At this time of year, though, it’s still dark outside when my alarm clock beeps and getting up at that moment feels unnatural…and that’s an understatement.
Getting up before the birds means I have to go to bed sooner than I’d like to. For me, that means no more late-night snuggle time with my husband watching Frasier and Jay Leno, and it also means no more late-night Exercise TV workouts. I’d grown accustomed to putting my youngest to bed and then getting in a few 10- to 20-minute workouts in front of the family room TV. But being a new member of the early-to-rise club means I now have to join the early-to-bed club. My night owl schedule was really wearing on me, so I know this will be a good thing! (And I keep telling myself that over and over and over….)
But, you know, I’ve decided I like this new way of doing things. Once my daughter is on her bus, and my son catches his about an hour later, there’s no going back to bed for me. I’m forced to be disciplined, so I spend the morning hours working on my home business, catching up on housework, and exercising. My four-year-old is usually up shortly after her brother leaves, so this morning I decided I was going to get her started in a health habit that I’m hoping will last a lifetime.
I told her I was going to work out and — just as I expected — she said she wanted to work out with me (she’s my shadow and loves doing anything I do). First, we had to find her “stretchy clothes,” as she calls them, then we went to the family room for our workout. Once the coffee table was yanked and shoved out of the way and my yoga mat was in place, she got her mat: my grandmother’s quilt. (I’m thinking I should get her a yoga mat of her own!)
We did the “Pilates Fit” workout by Tandy Guitierrez, and Bethany made it about halfway through. Next up was the “2 Mile Walk” with Leslie Sansone. (In my opinion, putting these two workouts together is a great combo – you get to tone your muscles with Tandy’s workout and burn calories with Leslie’s.)
Bethany joined me again off and on during the “2 Mile Walk,” and that included running circles around me while I tried to keep from running into her. She thought it was hysterical each time I pretended to try to step on her feet during the side steps, and she even attempted to get her arms moving during the power walk. She never quite got the rhythm down, but she was moving and having fun, and that’s what it’s all about: having a fun time getting fit.
If you’re a parent with little ones at home, get them involved in your workouts! It’s a fantastic way to teach them healthy living by example. When they’re young, they don’t always pay attention to what we say, but they do watch us – like hawks. Eat right, get the sleep you need, exercise, and have them do it, too (and cut down on time spent in front of the TV – unless you’re doing a work out, of course). Starting healthy habits in our kids while they’re young will go a long way toward ensuring those habits stick with them when they’re grown.
By the way, did you know that Exercise TV on Comcast On Demand has a section just for working out with your kids? It’s called “Kids Fun Fitness.” Definitely check it out!
…………………………………………………………………. Sally Dinius is writer-in-chief here at CrazyBusyMama.com, a blog created to inspire and motivate busy mamas everywhere to feel healthy, fit, and in control of their lives. Follow her on Twitter at http://twitter.com/sdinius, and come join the CrazyBusy Mama Facebook page by clicking here.
I’m so excited to make the official announcement…right here on CrazyBusy Mama…that I am now also a blogger over at ExerciseTV! I’ve been doing the ExerciseTV workouts with my daughter, Erica, for a while now and we’ve seen such a change in our bodies and lives. It’s the coolest thing to be able to share that journey with the world! Erica will also be giving her take on our continued quest for fitness, and we’ll be sharing our updates as we train for next year’s Race for the Cure in our area.
In other cool news, CrazyBusy Mama now has a Facebook fan page! Become a fan by clicking here to get lots of useful news, fun updates and great freebies. If it’s something that will encourage you in your own quest to be healthy and fit, I’ll post it!
Today’s exercise video is by Cindy Whitmarsh, one of my favorite trainers on ExerciseTV. If you’ve ever hated those cheerleaders on TV because of their fit physiques, stop hating. Sure, there’s a little bit of “they were born with it” that comes into play, but they also work very hard to get in shape.
Thanks to Cindy and this workout, moms like us can have cheerleader legs, too (personally speaking, I don’t think I’ll be jumping up and doing the splits in the air, but I’ll definitely settle for looking good in a pair of shorts). Take a look:
I hope you enjoyed today’s workout. Check out the DVD recommendation below to get your entire body toned and fit!
This fun workout video features some of the top ExerciseTV trainers: Cindy Whitmarsh, Marco Reed, Stephanie Vitorino, and Meredith Miller. It’s a “targeted upper body, buns & abs workout + 5 BONUS mini workouts! In as little as 20 minutes a day, you can achieve a more sculpted, toned body with these workouts from top ExerciseTV trainers.
* Firm Upper Body
* Upper Body Cardio
* Buns & Abs Toning
* Plus 15 minutes of bonus workouts!” (Amazon)
If you think you’re too busy to work out, think again. ExerciseTV offers some great, quick workouts you can do in under 30 minutes right from home. Some are even shorter than that, enabling you to tone your legs, abs, etc., in just 10 minutes a day. To see how easy it is to get your workouts in, try the following exercises for your arms, courtesy of Chris Freytag and ExerciseTV:
Check back here often for more fun and quick exercise videos from ExerciseTV.
Speaking of ExericiseTV, you are looking at their newest blogger (me, that is — not Chris Freytag)! I’ll be posting weekly on the ExerciseTV blog. More details coming soon!
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RECOMMENDED WORKOUT
If you liked the above workout, you’ll love this DVD from Chris Freytag and Prevention Magazine:
The program’s energizing cardio workouts and results-oriented toning routines can help you lose weight, firm up, flatten your belly, improve your health, and slim your hips and thighs. Just choose your goal and Prevention’s Personal Training will create daily workouts designed to help you achieve the results you want. Or you can mix and match 9 separate workouts to create a personalized routine that meets your needs. Get ready for your best body ever! (Amazon)
ExerciseTV is giving away an iPod Touch every other day from August 13 – 18. One’s been awarded already, but there are still two up for grabs! All you have to do is upload the Jillian Slimdown Widget wherever you can (you’ll see it here on the right side of my blog), then tweet about it on Twitter every time (be sure to include the location of the widget, and the #ExerciseTV hashtag).
Go to ExerciseTV.tv for complete rules and prize details.
I’m still on my freebie and deals kick this weekend, and I want to tell you about something cool you’ll find when you visit ExerciseTV.
If you know me, or have been reading this blog for a while, you know I’m a huge ExerciseTV fan. My daughter and I do our favorite workouts together as often as our schedule allows (at least a few times a week), and separately when we can’t find the time to work out together. We typically use the workouts on the ExerciseTV channel on Comcast OnDemand, but many of the same workouts can also be found on the website.
Truth be told, it’s been a few days since I’ve been able to do my workouts. I’ve had a doozy of a migraine since Friday, but I think it’s realizing it’s no longer welcome and is beginning to leave. I can’t wait until I can work out again tomorrow. I have been stretching, though, and working out a little with light weights. I can’t stand doing nothing. And that’s a good point…no matter what your reason is right now for not working out, you can always do something. A friend of mine with multiple sclerosis uses a hula hoop (which is going to be great for strengthening her core and helping with her balance difficulties).
Back to the cool thing you’ll find at ExerciseTV.tv: free workout videos (and some very inexpensive ones). Some are just a few minutes long, but some are longer, like 10-15 minutes (those typically are not free, but are very affordable). I love that — string several 10 minute workouts together and you’ve taken care of working your whole body in just 30-40 minutes. (We all have an extra 30-40 minutes a day. Get off of Facebook, etc., and you’ll see how many half hours you find. ).
Here are the links to some of those free (or cheap) videos for you to download:
Amy Dixon 10-minute Workouts. Just $1.99 to $2.99 each. I credit Amy with helping me to get my abs in shape. Fun workouts!
Pink Ribbon Workouts Free Mini Workouts with Holly Perkins. “Pink Ribbon,” of course, represents the Susan G. Komen Foundation and the Race for the Cure. Working out with Holly’s Pink Ribbon workouts on Comcast is what inspired me to start training for next year’s Race for the Cure in Seattle (no date yet, but I’m assuming there will be one).
Have fun with these! Feel free to tool around the ExerciseTV site for more free mini-workouts. These are great to download and take with you on vacation. (Yes, fall’s coming, but we still have a month of summer before school starts!)
My first run-in with exercise was quite unfortunate. I was in the fifth grade and participating in my school’s “Jump Rope for Heart” campaign (a great program that continues to this day). I’d gotten a few pledges from my parents and people at my church, which meant the longer I jumped, the more they’d pay. Easy enough.
I never was the strongest kid in my class. Okay, scratch that: I was the class wimp. (Classmates loved breaking through my spot in a Red Rover line because I was such an easy target.) I didn’t have a “strong constitution,” as my English ancestors would’ve said, and couldn’t keep up with the others. After 10-20 minutes of jumping over that flipping piece of overgrown twine, I began to get lightheaded. In fact, I had tunnel vision and almost passed out. (Looking back, it’s obvious that I was dehydrated…besides being a weakling.)
I want to talk today about preparing to exercise…beginning with that necessity of life: water.
You’ve probably heard that if you want to build muscle, you need to eat more protein. Protein, after all, is the building block of muscle. But did you know that your muscles are also 73% water? I never knew that until recently. If you want to build muscle by working out, drink water. Cindy Whitmarsh of ExerciseTV recommends drinking 90 ounces of water per day. That’s around five 16.3 ouncers. That may seem like a lot of water, but trust me: If you’re working out like you should, drinking that much will come easily.
Also, if you want to give your body the right fuel for your workouts, you need to stay away from junk food. I’m not a nutritionist, so I’m not going to tell you exactly what you should eat — you can find that information yourself just by doing a Google search. But I will tell you that when I eat too much sugar, I feel weak and even sick to my stomach. Also, and maybe this is because I have fibromyalgia, my body will start to ache shortly after eating sugar-laden “food.” (A side note on my fibromyalgia, which I’ll cover in more depth in a future post: Since I’ve begun working out, my flare-ups have pretty much been non-existent.)
When I eat right, which includes whole wheat or whole grains, dark green veggies, protein, small amounts of fruit (fruit is good for you, but is still full of fructose, or “fruit sugar”), etc., I feel stronger and have more endurance for my workouts. Try eating better — you’ll find you have more energy for your daily tasks, as well.
Also, if you’re serious about working out, stay away from alcohol, especially if you’re training for a race. Because it’s a depressant, it affects your brain’s and body’s ability to do normal tasks. One little glass of wine can slow you down and inhibit your endurance for four days.
The last one should be obvious: Get the sleep you need. My mother has told me for years (she’s always reading the latest research) that the sleep you get before midnight counts twice as much as the sleep you get after. I don’t know why that is, but I know my body sure feels it if I make it a habit of not hitting the hay until 1 or 2 in the morning.
Sometimes I work out late at night after my three year-old is asleep. That’s really not the best time to exercise. For one, if I do several ExerciseTV workouts in a row (10-20 minutes each on average), I can pretty much plan on being awake for at least another hour or two afterward. Because exercise gets your heart rate up and your adrenaline flowing, it’s a great way to begin your day, but not such a great way to end it like that. If late at night really is your best time for working out, then do what works for you. Otherwise, try switching it to sometime earlier in the day. You might find you’ll sleep better, too.
So, after my less-than-successful intro to running, I’ve decided that I’ll focus on walking for the time being. My legs are getting very strong from my workouts, but not in the right places for running (primarily my ankles).
After doing a little online window shopping, I’ve come up with some fun items that will make my walking (and, eventually, running) workouts a little more enjoyable, not to mention productive:
Even Leslie Sansone, creator of the Walk at Home exercise program, recommends using a walking vest. Why? Walking vests are weighted. If you’re carrying extra weight around with you (besides what your body is used to carrying), you’re going to burn more calories than you normally would. It’s a small investment that will speed up weight loss. Sounds good to me!
2. Omron HJ-112 Digital Pocket Pedometer
If you’re walking without this pedometer, you’re missing out on a great hand-held support system. Not only does it accurately measure your steps, aerobic steps and minutes, and distance traveled, it also measures the amount of calories you’ve burned. And that’s what it’s all about, isn’t it? We want to make sure we’re working hard enough to cause our bodies to start burning our stored fat for energy. Comes with a detachable belt holder and security strap, and has easy-to-use push button technology. Great price, too.
3. Sportline Walking Advantage Water Bottle Holder
When I walk, even in my own neighborhood, there are certain things I like to take with me: water, cell phone, house keys, and driver’s license (hey, if the neighbor’s lawn mower tosses a rock and knocks me out, the paramedics will need to know who I am, right?). I’ve found the perfect “fanny pack” just for this purpose. It’s so much more than a fanny pack, though. For one thing, it isn’t ugly. Secondly, it’s made primarily for holding a water bottle. Two side pockets hold other necessities, like my cell phone and keys. Handy, handy! And under $10.
Now get walkin’!
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My daughter (my exercise buddy) and I like to work out with videos. We find it keeps us motivated to do an entire workout if we’ve got someone telling us what to do. Knowing it will be over after a set amount of time also helps.
Something else that keeps me working out each day is simply knowing how beneficial exercise really is. One benefit is that it helps you to look better. Case in point: I was interested in quickly losing a few inches around my midsection (contrary to popular belief, the “muffin top” look is not attractive — I know this first hand) and my thighs. I also wanted to shape up my arms, which were definitely in need of…something.
My arms are now becoming more toned, and the inches are melting away. Even more amazing, I can finally see some definition in my abs. Let’s go through the list of benefits together and see if we can’t get you inspired to begin exercising, too:
1. YOU’LL LOSE WEIGHT
For most women, this is the number one reason for beginning a workout routine. What you may not know is that if you don’t break a sweat, you probably won’t lose the weight. “Slow and steady wins the race,” but it doesn’t take off the pounds. You’ve got to get your heart rate up if you want to burn calories and melt away the fat. Walking at a good speed around your neighborhood is a good place to start, then build up to running if that’s possible for you (always check with your doctor before starting a strenuous workout routine). I recommend Billy Blanks’ Tae Bo: Fat Blasting Cardio & Total Body Fat Blasteras a good workout to follow if you want to get fit and trim in a hurry.
2. YOU CAN ACHIEVE TOTAL BODY OR SPOT TONING
If you want to change the shape of your body, you need to work out. Period. Dieting may help you lose some of the weight, but the flabby areas will still be flabby when the weight is gone. The good news is that muscles respond fairly quickly to exercise, and it’s possible to see exciting results within days. The areas most women want to see toned on their bodies are the arms, abs, glutes, and thighs. At the risk of sounding like a broken record, I recommend Tae Bo, but if you’re looking for something on the more mellow side, try Pilates.
Again, try to work in some cardio if you’re wanting to tone up. Belly fat and cellulite will be banished much faster if you are moving faster. You can work your abs as much as you want, but if you’re not burning off the fat, no one will see the evidence of your hard work.
3. YOU’LL SLEEP BETTER
You’ll fall asleep faster and sleep more soundly if you’re working your body. Don’t exercise too close to bedtime, though, or the adrenaline produced during your workout might actually keep you awake. I tend to work out later at night, sometimes around 9 or 10, but I’m a night owl, anyway. It’s also when I get the TV.
4. YOU’LL LOOK PURDY
It goes without saying that we look better when we’re toned and trim. That’s what we’re shooting for, after all (besides becoming healthier): to tone our muscles and lose weight. Plus, if you focus on exercises that strengthen your core muscles, you’ll find your posture improving. And if you’ve ever done any people watching, you know that people with good posture come across as more attractive, confident, powerful, and approachable.
5. YOU’LL EAT HEALTHIER
When you begin doing one good thing for your body, you’ll find yourself thinking twice about your other bad habits. Since I started working out, I find I just don’t want the cheesy crackers, donuts, cookies, lunch meats and other no-no’s like I once did. I’m reaching for — and actually wanting — healthy foods like veggies and fruits, whole-grain breads, low-fat cheeses, and the like. I’m also drinking more water.
6. YOU’LL HAVE A STRONGER HEART AND LUNGS
According to the National Institutes for Health, “physical inactivity is a major risk factor for heart disease that you have control over.” Like any muscle, the heart gets weaker when it’s underused and stronger with increased activity. The stronger your heart becomes, the less winded you will feel when climbing a flight of stairs, lifting a heavy package, etc. This is because the heart won’t have to beat as fast during times of exertion. After exertion, the “fit” heart will return to its resting rate much more quickly than the heart of someone who is out of shape.
And with all the deep breathing and increased oxygen intake that goes along with working out, your lungs will become stronger, too.
7. YOU’LL BE ZINGING WITH INCREASED ENERGY
Strange as it sounds, working your body can increase your energy levels over time. People who are inactive and out of shape have weaker bodies than people who stay fit and active. Being in shape — having a stronger body — will give you that extra spark to keep going through each day.
8. YOU’LL FIND YOU HAVE A BRIGHTER OUTLOOK and FEWER STRESS-RELATED SYMPTOMS
I’ve been feeling very stressed out lately, and am finding myself trying to juggle not only my daily responsibilities but also a hefty level of anxiety. Depression, anxiety’s close friend, has been hanging around, too. These two pals were almost unbearable a couple of evenings ago. In the past, I would’ve been tempted to down a couple of teaspoons of Children’s Benedryl to knock myself out for the night. This time, however, I tossed on my exercise clothes, grabbed my dumbbells, and headed for the family room for a good workout. Was the stress gone? No. Anxiety? No. The levels were down, though, and compared to how helpless I’ve been feeling lately, I felt like I’d actually accomplished something. I did feel better (and I slept good, too, after that workout — no Benedryl required).
Researchers have found that at least 30 minutes of exercise can produce the same benefits in a depressed person as taking medication would. But without the drugged, hangover feeling.
Exercise improves our moods by causing the brain to release certain chemicals. These are:
Endorphins. A neurotransmitter that reduces pain and gives you a feeling of well-being. People have even been known to experience feelings of euphoria from endorphins released during exercise.
Serotonin. Another neurotransmitter, it helps to relay information between brain cells. If serotonin levels are low, not only can your mood be adversely affected, but also appetite, memory, how you interract socially, and your ability to learn new things.
Dopamine. A neurotransmitter that is formed from the amino acid tyrosine, dopamine controls the way we experience pleasure and pain. It also has an effect on perception, movement, and emotion, and is necessary to keep the central nervous system working as it should. Imbalances of dopamine and serotonin have been found in people with schizophrenia and bipolar-related psychoses.
Adrenaline. You’ve most likely heard the term “fight or flight” in connection with the hormone adrenaline. When adrenaline is produced by the adrenal gland in our bodies, our heart rates go up, our blood vessels dilate to allow the passage of greater quantities of blood throughout our bodies, and our air passages also dilate to allow the intake of more oxygen. It’s easy to see why adrenaline is needed during a workout: When the heart is able to pump more oxygen-carrying blood to our muscles, we experience periods of greater physical endurance and ability.
9. YOU’LL GET A BOOST IN YOUR METABOLISM
Many of us talk about wanting to speed up our metabolism, but we don’t fully understand what it is. In a nutshell, it’s the body’s process of combining nutrients with oxygen, which provides energy that keeps our bodies functioning. This energy is measured in “calories.”
Normally, our bodies take glucose and turn it into energy. When the glucose runs out, the metabolism process turns to the fat stored in our bodies and turns that into energy. However, if we have too much glucose in our bodies (from overeating — and eating the wrong things, at that), the stored fat is never utilized, and the glucose is turned into even more fat. The metabolism process, then, slows down as the pounds are packed on.
If you want to boost your metabolism, eat the right things (never starve yourself) and go for the cardio workouts, which keep your metabolic rate high for several hours. Weight training is also necessary if you want a higher metabolism: The more muscle mass you have, the more calories you’ll burn — even at rest.
10. YOU’LL LOWER YOUR RISK OF DEVELOPING CERTAIN CANCERS Recent studies have shown that vigorous exercise actually reduces the risk of getting certain cancers: ovarian, colorectal, and breast cancers, to be specific. The researchers aren’t sure why that is, but I have a feeling it has something to do with more oxygen being delivered throughout the body during exercise. Cancer thrives in an “anerobic” (oxygen-less) environment, so this may be one reason why exercise “does a body good.” Another possible reason is that obese people have a higher cancer risk than thinner people. Eating more fruits and veggies also plays a part.
For those already diagnosed with cancer, like my husband (multiple myeloma), exercise can also be highly beneficial in combatting the disease. Lonnie’s oncologist suggested he walk as often as he can, for starters.
The start of this school year, like most others, was met in our house by groans, nervous stomachs, and mixed feelings of dread and anticipation. But one of the positive things about school being in session again is that it forces my family to get on a better schedule – something we’ve needed to do for quite a while now. The lazy routine of summer is gone, and we find ourselves having to work that inner, unseen muscle called self-discipline…stronger in some of us than in others. 
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I’m so excited to make the official announcement…right here on CrazyBusy Mama…that I am now also a blogger over at ExerciseTV! I’ve been doing the ExerciseTV workouts with my daughter, Erica, for a while now and we’ve seen such a change in our bodies and lives. It’s the coolest thing to be able to share that journey with the world! Erica will also be giving her take on our continued quest for fitness, and we’ll be sharing our updates as we train for next year’s Race for the Cure in our area. 
I’m still on my freebie and deals kick this weekend, and I want to tell you about something cool you’ll find when you visit 
).
1. 
exercise program, recommends using a walking vest. Why? Walking vests are weighted. If you’re carrying extra weight around with you (besides what your body is used to carrying), you’re going to burn more calories than you normally would. It’s a small investment that will speed up weight loss. Sounds good to me!
3. 
My daughter (my exercise buddy) and I like to work out with videos. We find it keeps us motivated to do an entire workout if we’ve got someone telling us what to do. Knowing it will be over after a set amount of time also helps.
as a good workout to follow if you want to get fit and trim in a hurry.