More New Workouts Pt. 2

Photo courtesy of Pixabay.com

Last week I shared my experiences with several workout videos I borrowed from the library in Trying Some New Workouts.  Well, I've got a couple more to talk about today: one from the library, and one given to me by a friend several years ago--both on T'ai Chi.

Energy Boost For Seniors (2003):  When I picked this DVD, I thought it would be easier because it was geared toward seniors.  I figured it would be slower-paced and easier to follow.  Overall, it was very good.  It did start out slowly with basic moves, but then progressed to other moves requiring a great deal of balance, at least from what I could tell.  My balance isn't good, as I've mentioned before, so the more intricate movements later on tripped me up.  It may not prove to be an issue for most, unless you have significant trouble balancing on one leg.  The music and narrator's voice were both soft and easy to listen to.

T'ai Chi Chih--Serenity in the Midst of Acitivity (2004):  I've had this DVD for several years, having received it from a friend who attends a T'ai Chi class.  I like everything about this video except that the woman's voice is a bit too whispy for my liking.  There is an introduction explaining T'ai Chi Chih, a Practice of the 19 (cover says 20) movements, and Chapter Selections.  I like the Chapter Selections because you can pick one movement at a time and practice it over and over without having to rush to keep up with the sequence of movements in the Practice section.  I liked all the movements except the Taffy ones.  I got all confused and tangled up on those.  And I couldn't do the movements requiring standing on toes.  But I did like the explanations and speed better on this one than the Energy Boost For Seniors.  

I would recommend either of these DVDs as they are pretty easy to follow overall.  It just takes practice.  And you can always alter the movements if you can't do a certain one exactly right.  For example, I just stayed with my feet flat while doing movements that required standing on toes.  Do what you can.  That's better than doing nothing at all because you think you can't.  Give it a try.  You may be surprised at just how much you really can do.  Have fun!

I'll be back soon with my thoughts on Chair T'ai Chi.  Just got the book yesterday but haven't had the chance yet to dig into it.  See you soon!

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Have you viewed these DVDs?  If so, I'd love to know what you think of them.  Hope to hear from you!  Take care.

Gardening: The Next Olympic Sport

Well, maybe that's a stretch, but gardening can definitely serve as a good workout.

During these scorching days of summer, my husband and I have been watering the many plants in our yard by hand.  We used to have a sprinkler system hooked up in the back until the work on our new addition began.  And we haven't had a chance yet to get a new one hooked up since the completion of that project.  So at least once daily one of us goes out to water the plants with the garden hose.  Simple enough, right?  Ahh!

I'm short and my balance, although better than it used to be since I've been working out regularly, is less than optimal.  We have tons (I don't think I'm exaggerating here) of red lava rocks all over the back yard (desertscape), which are a bear to walk on.  I'm always twisting my ankles and losing my balance on the little devils.  

Photo Courtesy of Pixabay.com

Then there's the hose.  This 75-foot serpent is quite a challenge to maneuver around the yard.  In the course of a watering session (40-60 minutes)  I do the equivalent of triceps kickbacks, bent-over rows, arm raises, tug-o-war, pulling, pushing, biceps curls, squats and more.  Plus, I'm getting a heck of a cardio routine in.  Add in sunshine and fresh air and watering is a pretty awesome total body workout.

Some things to remember when gardening/watering:  

• Wear a wide-brimmed hat and sunscreen.  
• Wear a light-weight long-sleeved shirt and long pants to shield your skin from the sun. (I usually wear shorts, and usually finish up with muddy arms and legs and clothes.  Whichever is more fun for you, go for it.  Just make sure you protect your skin somehow from the sun.)
• Watch out for bees and other stinging critters.
• Don't drown your plants.  The "shower" or "mist" settings on your hose nozzle should work well.  Follow care instructions that came with your plants, or look them up on the Internet to make sure your watering them enough but not too much.
• Water early in the day or in the evening when the temperature isn't so hot.
• If you must water when it's toasty outside, take it slow, take frequent breaks, and drink plenty of water.  
• Bring a spray bottle fan outside with you to help cool you off.
• Spray yourself with the hose once in awhile for some relief from the heat.
• Put "snakes" of stepping stones throughout your yard if you have rocks/stones in it.  The stepping stones will help pretty-up your yard and save your ankles and feet a lot of grief, pain, and potential injury.  
• Wear supportive footwear.
• Only work out at your appropriate level of fitness.  If you aren't used to working out, don't attempt to enter into an Olympic event such as Garden Hose Serpent Wrestling.  
• Seriously, don't overdo it.  Yes, you want to stay active, but, that said, you WANT to stay active.  So why overdo it and end up in the hospital or otherwise benched for weeks or months.  Not worth it.

I hope you're having a safe, active, and fun summer!  Take care.

Trying Some New Workouts

Hey there!  I hope you're having a good week.  Last weekend, my husband and I went to the public library.  I brought home six exercise/self improvement DVDs.  This is new for me.  I don't usually exercise to videos, but I'm always looking for new ways to jazz up my workouts, so I decided to explore this avenue to fitness.  I'd like to share with you my opinions of some of these DVDs. (I haven't finished two of them yet--more on them later.)

Courtesy of Pixabay.com

Body & Soul Fitness: Fat Burner (2006):  First of all--WOW!  It includes an introduction, super charged warm-up, a super, super charged workout, and a cool down and stretch.  The aerobic routine wasn't too hard to follow at first, but then the instructor seemed to speed up and up and up, even leaving her team stumbling and trying to keep up now and then. Great routines, lots of energy, appealing music, but beginners may have a hard time to keep up (although one of the team members does regress some movements to show that you can do this routine even if you're a beginner, which I liked).  I like that the DVD has a warm up and a cool down period.  You're going to need it for this high intensity routine.  Something else I liked is that the exercise team members were healthy looking, fit, but not super slim except maybe the lead instructor (a bit).  They looked like normal, fit people, not models.  Will I continue with this workout?  No.  I've decided there was a reason why I hadn't taken an aerobics class or gotten into aerobics videos before now--I don't enjoy them.  But if you're into aerobic exercise, like classes, and are moderately to very fit already, I'd say give this video a try.   

Zumba--Beginners (2004):  This was the next DVD I tried.  The guy started speaking in Spanish which threw me at first, but a member of his team translates what he says into English.  The instruction is done slowly at first, then it's sped up so you can see how it will look when done at a regular pace, which I liked.  The segments are quite short to prevent boredom, but long enough for you to get the hang of what is involved.  Unlike the Body & Soul Fitness DVD, this isn't a full on aerobic workout.  Rather, it's basic instruction for the total newbie.  I linked to the 2-DVD set Zumba--Beginners and Zumba--Advanced on Amazon.com just because it's the only one I could find that pictured the DVD that I borrowed from the library.  I may try a DVD that includes actual full on routines similar to the Body and Soul Fitness one just to see how that would go.  Zumba--Beginners didn't convince me to take up Zumba, but maybe a different one would.  We'll see.  I might stick to dancing to my favorite music on my own without having to mess with learning specific steps.  I think that would suit me better.  

Pilates/Yoga for AnyBody (2005):  Next up!  This one has an instructor introduction which I liked.  She talks about how she came to combine Pilates and yoga and so on.  It has a "Before We Begin" section on what's needed for the practice, a warm up, strength and endurance routine, flexibility routine, and a cool down.  I've never tried Pilates or yoga, so this was all new to me.  And I realized while attempting the movements that I'm much less flexible than I thought I was.  I got myself tied up in a few knots with this one.  Ah well, it was good for a laugh and I got a great workout.  I was surprised how tired I was after such a low key workout.  I think with practice I could enjoy Pilates and yoga, but separately.  She's an excellent instructor.  I didn't really like the combined routine, though; maybe because I've never practiced either one.  I think I would much rather try beginner yoga and beginner Pilates individually.  

Courtesy of Pixabay.com

Relax Mind & Body: Meditations to Soothe and Center (Inner Mastery Series) (2007)  This is a nice one.  There are two guided meditations (Levels 1 and 2 Skills to Soothe and Center).  She's knowledgable, thorough, explains everything, takes it slow, and speaks clearly.  I'm no expert, but I've practiced meditation off and on over the years and this is up there with the best DVDs I've tried.

So, there you have it.  What do you think of my selections and reviews?  Have you tried any of these DVDs?  I'd love to try others.  Any suggestions?  What are your favorite exercise DVDs?  I'd love to hear from you.  Be sure to leave a comment below or email me at iwrite41@yahoo.com.  Thanks!  Take care.

Guest Blog Post by Lisa Bradley, NASM CPT/CES: Three Questions You Should Ask Before Trying a Gluten-Free Diet

Thank's to Lisa Bradley for this informative guest post on going gluten-free!

Gluten is a protein found in wheat, rye, and barley. There are two medical conditions related to the body’s inability to digest gluten: Celiac Disease and Non-Celiac Gluten Intolerance. Although it’s medically necessary for people with Celiac Disease to follow a gluten-free diet, most people with gluten intolerance also feel better when they eat gluten-free. According to the National Foundation for Celiac Awareness, as many as 18 million Americans have some form of gluten intolerance. Could you be one of these people? Here are three questions you should ask before you consider going gluten-free.

Question One: Do you have any of these symptoms?

The blogger Gluten Dude created this graphic summarizing the symptoms of Celiac Disease and gluten intolerance. If you have any of these symptoms, especially the symptoms in red, you should consider being tested.

Celiac Disease Symptoms – Courtesy of Gluten Dude

The National Foundation for Celiac Awareness maintains a list of medical conditions associated with Celiac Disease. Celiac Disease is related to a number of other conditions, including migraines, Type 1 Diabetes, osteoporosis, thyroid disease, rheumatoid arthritis, anxiety, depression, and unexplained infertility. If you have any of these conditions or if you have a family history of any of these conditions, you should consider being tested for Celiac Disease.

Question Two: Do you need a medical test?

Dr. Rodney Ford, author of The Gluten Syndrome, has an extremely helpful handout that explains the blood tests for Celiac Disease and Gluten Intolerance. I have had clients print out this list and take it to their doctor when they wanted to be screened for gluten issues.

If you have an autoimmune disease or a family history of any disease associated with Celiac Disease, I think it’s important to be screened for Celiac Disease. However, it’s possible for your blood results to be “positive” for an immune reaction to gluten but “negative” on the tests for intestinal damage. Although this means you (probably) don’t have Celiac Disease, that’s the pattern that is being called non-celiac gluten intolerance. There’s a lot of controversy around this issue, because even some medical doctors disagree whether people who don’t have Celiac should adhere to a gluten-free diet. Here’s one point of view: Whether you have Celiac Disease or gluten intolerance, the treatment is the same: a gluten-free diet. Does it matter if your test results say you have one or the other? The treatment is the same.

There are some people who choose to forego medical testing all together. These people will try eating gluten-free as an experiment, and see how they feel, without medical testing. People differ greatly in their need for a medical diagnosis around gluten issues. If you remove gluten from your diet and you feel better, do you need a medical test to prove it? Only you can answer that for yourself.

Before you decide to forego the testing route, there’s one important thing about the blood testing that you should know. The standard blood tests for gluten intolerance require you to be eating gluten for the test to be accurate. If you go gluten-free without testing and later decide that you want to be tested, you will have to go back on eating daily gluten for at least six weeks before your results will be valid. There are a lot of people in the gluten-free community in this position- they would like to go back an be tested, but they cannot put themselves through the discomfort of a six-week gluten challenge. If you think gluten is a problem for you, I hope you will seriously consider having the blood tests run before experimenting with the gluten-free diet. If you respond well to a gluten-free diet, you may not want to go back.

If you won't listen to me, listen to Erica, author of Celiac and the Beast:

“I cannot urge you ENOUGH to get properly tested for celiac disease before going gluten-free. There are too many people who are preaching the fad dieting aspect of living gluten-free that it is actually hurting people getting properly diagnosed for celiac disease.”

Question Three: Are you willing to commit to being 100% Gluten-Free?

There is no such thing as a “low gluten” diet. For people with Celiac Disease, it’s a medical necessity to eat 100% gluten free all the time. Even when they don’t have any symptoms, gluten is silently damaging their bodies and putting them at increased risk for disease and death. For a person with Celiac Disease, cheating with gluten is like eating poison.

What a cupcake looks like to a person with Celiac Disease

It might seem a little different for people with gluten intolerance. They may feel that they can “get away

with” eating gluten some of the time, because they don’t always react badly to it. I think that if you decide to go gluten-free, you should seriously consider whether you can make the commitment to going completely gluten-free.

For most other diets, it’s possible to be successful by following the 80% rule. If you can stick to the diet 80% of the time, you will be successful. But when we are talking about damage to your intestines and immune reaction in the body, I’m not sure why you would want to damage your intestines and cause your immune system to react 20% of the time. That’s why I think the 80% rule doesn’t work for the gluten-free diet. When gluten is a problem for you, you’re going to react to it whenever you eat it, even if you cannot feel the damage.

There are no cheat days on the gluten-free diet

There’s also a larger social issue related to cheating with gluten. When you request a gluten-free meal in a restaurant, you’re asking for some specific special treatment that’s actually pretty difficult for them to comply with. When your server sees you eating from the bread basket or having a bite off of someone else’s plate, they get the impression that this gluten-free stuff isn’t really serious. Why should the restaurant go through all the effort to make sure your food does not come in contact with gluten in the kitchen when you’re going to dip your fork in it at the table? For people with Celiac Disease, it’s hard enough for them to receive a safe meal in a restaurant. It actually hurts the gluten-free community when you cheat, making it more difficult for everyone to get a truly gluten-free meal.

Gluten-Free and Weight Loss

Sometimes you hear claims that going gluten-free will cause weight loss. It’s important to understand that going gluten-free may not help a person lose weight. When a person with Celiac Disease goes gluten-free, they usually gain weight, not lose it, because they are starting to absorb the calories and nutrients that their bodies could not absorb through their damaged intestines. Some people with gluten intolerance can lose weight by going gluten-free, but this is because their body’s inflammation response is reduced. Nobody is going to lose a lot of weight by replacing processed foods with gluten-free versions of processed foods. Dr. William Davis, author of Wheat Belly, claims that eliminating wheat from your diet can cause dramatic weight loss. But the diet he advocates is really more of a grain-free approach to eating- he’s not getting people to lose weight by merely going gluten-free. Dr. Steven Wangen, author of Healthier Without Wheat, explains that going gluten-free can have a multitude of benefits, and weight loss is only one of those benefits.

About the author

Lisa Bradley, owner of Your Path Personal Training, is a NASM-certified Personal Trainer and Corrective Exercise Specialist who has been gluten-free for seven years. For more info on the differences between Celiac Disease and Gluten Intolerance, check out her blog, What’s Gluten and Why Should You Care? 

Don't Be Afraid to Speak up

Do you speak up when you're not happy with your fitness training experience?  If so, great!  If not, listen up.  Here are some things you should definitely speak up about:

1.  Repeated Lateness:  Everyone has unexpected things come up occasionally that cause them to be late, but if it becomes a habit, you have to say something.  Tell your trainer that you're concerned about this situation and would like her to show you some courtesy by showing up on time.  I had this happen.  One of my trainers was late for the first session and never showed up for the second.  I found out later he had a habit of doing this and was fired.

2.  Pushing You Too Hard/Not Hard Enough:  A trainer has a responsibility to you.  He needs to take into consideration health issues and limitations when designing a program for you.  What exercises should you steer away from?  What are your strong points?  What areas need strengthening?  If your trainer is pushing you too hard, you need to speak up and say so.  Same thing goes for trainers who treat you like a fragile doll.  The latter happened to me.  I had a trainer who was used to working with people with special needs and, since I was born with spina bifida, he treated me with kit gloves.  I wanted none of that.  I joined the gym and worked with a trainer to get fit, not to be babied.  I barely broke sweat working with him.  Although some people adored this trainer, he didn't last long with me, let me tell you. My next trainer kicked my butt but good and I thought the world of him.  You just have to find the trainer that works for you.

3.  Choosing Exercises You Don't Like:  Everyone has favorite exercises.  Personally, I love burpees, dips, push ups, walking, ball exercises, interval training, and circuit training.  But if a client doesn't like those particular moves, I'm not going to push the issue.  You have to let your trainer know when an exercise just doesn't work.  You have to do what you enjoy or your routine will end up being a bore.  And boring routines tend to make you lose interest in fitness pretty quickly.  That's not something you want to have happen.

4.  Has an Annoying Personality:  You're shy, he's outgoing.  You love to laugh, she is all business.  You need to find a trainer who matches your personality or the personality traits you feel comfortable with.  I suggest that you work with several trainers before picking one you'll want to work with long-term.  Work with each trainer for a few weeks to see which trainer's training style and personality mesh with what you're looking for.

5.  Not Keeping Track of Your Progress:  Ouch!  I've experienced this one.  Tracking your progress is one of the most important ways to stay motivated and accountable.  If your trainer doesn't make a point to do that...well, it makes no sense.  Talk to your trainer about this issue.  If she continues to slack off the weights and measures, or needs to be repeatedly reminded, find yourself another trainer.

6.  Not Paying Attention to Your Nutrition:  Nutrition is a huge part of any fitness program.  You can't out exercise an unhealthy diet.  So, your trainer needs to pay attention to your eating habits.  A few of my trainers over the years have been great at this. They had me keep a food log, at least on a short-term basis, to see what me eating habits were, then they made suggestions on how to improve.  Your trainer doesn't have to be a registered dietitian to offer basic healthy eating suggestions.  Ask if the subject doesn't come up.  If he starts prescribing a special diet for your specific medical conditions, though, well, that's a no-no.  Unless he is a registered dietitian as well as a trainer, of course.

7. Insulting You:  This is totally unacceptable.  Don't put up with it.  Okay, well, it could be the trainer's weird sense of humor creeping into the session, but still, it's not cool.  If it continues, report her to the training manager and find yourself another trainer.

8.  Talking About Other Clients:  This just puts a bad taste in my mouth, especially when names and details are given.  Confidentiality is important in the training profession, and I think talking about other clients crosses that line of unacceptability.  That said, occasionally I've had trainers who mentioned annonymously a client who inspired them and made them happy they went into the fitness field.  I have no problem with that.  They're not divulging personal information; they're giving an example to motivate their client and promote bonding.  If you feel uncomfortable with a specific conversation topic, let your trainer know.

9.   Leaving Your Session to Help Someone Else:  No, no, no!  Do not put up with this--ever.  Again, you're paying for that session, not the other person.  Your trainer needs to stay with you at all times unless they're going to get equipment in another room to use during your session or there's an emergency.  Otherwise, that trainer is out of line and you should tell him so.  I had this happen once, I think.  The same trainer that treated me with kit gloves left to talk to another client during our session--another reason why I dumped him.

10.  Leaving Your Session to Chat with a Buddy:  See #9.  Speak up and let your trainer know you would appreciate her full attention during each session.

11.  Not Following Up on Your Requests:  Say you have arthritis and your trainer tells you he'll contact your doctor  for exercise recommendations and have them ready for you the next time you meet, but doesn't come through.  Or she says she'll have copies of your workouts ready for you to take on vacation and you never get them.  Not good.  Ask for an explanation.  If it's not a darn good one, and if this becomes a habit, dump that trainer.   

You are paying your trainer to help you on your fitness journey.  During that process, your trainer should act in a professional, friendly, caring and responsible manner.  If this isn't the case, break ties and look for another one who is a better match.

Happy 4th of July!  Enjoy your weekend.  Be safe!

Fun Fitness Blog: Outside Workouts: The Best!

Fun Fitness Blog: Outside Workouts: The Best!: Hi!  I hope you enjoy my new blog post on gardening for exercise.  Check it out.  Take care!

Outside Workouts: The Best!

Courtesy of Pixabay.com

Hey there!  I hope your weekend was full of fun and lots of physical activity.  My husband and I spent some time landscaping the back yard.  We put in three new bushes--a Russian Sage, Chaste Tree, and Lemon Bottlebrush--and tonight we'll put in a new palm tree.  

There's nothing like digging in the dirt.  My mom considers it therapeutic, and I tend to agree.  Picking out plants and soil, planning placement, digging the holes, settling the plants into their new homes, bedding them down.  It's hot, sticky, dirty work, but feels so good!  It was kind of like playing in the sandbox as a kid (we live in the desert), actually, only a little bit more work than that. We were thankful for the occasional breeze.  My whole body ached when I was done, but I didn't mind.  I knew I'd gotten just as good a workout doing that as I do at the gym, plus the bonus of fresh air while I was at it.

Things to Remember

When you're working in the garden, remember these tips:

1. Wear sunscreen and a big floppy hat to protect your skin.  I usually wear a baseball-type cap, but this time I chose the biggest, floppiest hat I have.  It was a bit much, I admit.  I couldn't even see out from under it sometimes, it was so big.

2.  Wear appropriate shoes:  If you're going to be using a big shovel or tiller, or the ground is rough, be sure to wear sturdy shoes with good support.  This is not the place for flip-flops or thin canvas sneakers. 

3.  Wear light, lose-fitting clothing to help keep you cool.  I wore shorts which added to the mess I had to clean up afterwards, but they were cooler than long pants would have been. My legs were covered with dirt by the end of our planting project.     

4.  Try to garden in the early morning or late afternoon/evening to avoid the hottest part of the day.  It was still toasty even then for us this time of year, but we were able to handle it pretty well.

5.  Do not sit on hot rocks/patios/etc. with short shorts on:  I learned my lesson well a couple years ago when I was trimming bushes in the back yard.  I decided to sit down on the stone pathway near one the bushes to get a better angle for snipping.  I was sitting there for 10 to 15 minutes when I put my lower leg down on the stone surface.  Oh man!  I winced.  It was boiling hot.  When I went inside to changed clothes, I realized I'd been sitting on that same stone surface with my bare skin (my shorts had ridden up).  My butt got burned badly.  I don't have much feeling in my upper legs due to spina bifida, so I couldn't feel the heat generated by the stone.  It was frightening, to say the least.  I spent the rest of the summer paying frequent visits to a wound clinic until it finally healed.  Luckily, I didn't need surgery.  I've got a nasty scar that reminds me never to sit on hot surfaces again.  Over the weekend, I wore quite long shorts, thank you very much.  I'll always remember! 

6.   If the bugs are out and driving you crazy, apply bug spray, roll-on, or lotion to ward them off. There are a variety of products available, including those which are environmentally friendly, and safe for sensitive skin.

7.  Put some extra muscle into everything you do in order to get a harder workout from gardening.  Hoe faster, dig with gusto, and dance or walk in place while you're watering your new plants.  But be sure to pay attention to the weather and your fitness level.  You don't want to get heat stroke just for the sake of exercise.  Exercise smart; garden smart.

8.  Drink plenty of water.  I always have a bottle of water with me, whether I'm working, gardening, playing, working out, whatever.  Water is good for you, vital for heath, and definitely needed in the summer heat.

Have you got any other gardening tips to share?  Leave comments below.  I'd love to hear from you.