Humbled by the Bosu

I'm typing this post from under the covers... a little nervous about performing any strenuous motions (like sitting or walking).

I got introduced to the Bosu yesterday.

The Bosu is a half-ball structure you can use like a step. Apparently, it ups the intensity of any cardio workout. I did not come close to the gracefulness of that woman in the photograph, let me tell you. The Bosu and I had a rough first meeting. I went full force like I normally do, and about 30 minutes in, I thought I was going to faint (literally). By the end of the hour, I was just doing the motions on the floor. I decided to let the Bosu win.

I only went to this cardio class because I had to work during the kickboxing slot. It was a good workout, but I really didn't have fun. I know myself, and if I'm gonna keep up with a workout, it has to be more fun than pain. I like to notice the pain after I stop... or the next day. Not during.

Thank goodness I can make next Monday's kickboxing class.

Dr. Ty
From the GAL Blog
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Knocking out my stress today...

When given the opportunity to leave work early today, I jumped at the chance to shake off my winter funk in a kickboxing gym class. An hour later, I'm a little stiff, a little achy and walking up the stairs requires a range of motion that my hips won't allow all of a sudden.

I'm happy I went though. It was so much fun. Whenever I'd start to kick a little lower and lower, she would vary the routine such that I was more focused on keeping up (kick, then punch, then jab, jab, uppercut, kick!) rather than the burning pain in my hips and thighs.

Ya know... I like to think my stair-walking helped me hang in there after not going to the gym for a few months. It has nothing on this class' intensity, but it held me at bay.

I'm sure the endorphins from the workout will help me feel a lot less stressed tomorrow... but imagining I was karate kicking a few people who get under my skin made me smile tonight.

Warning: Don't cross me this week -- I got my jab-jab, cross, uppercut, knee, side kick down pat!

Dr. Ty
From the GAL Blog
www.getalifecampaign.com
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What's In Your (Weight Loss) Snack Bag?

It's been about 4 months since I lost my 20lbs of fall/winter weight and kept it off... so I think it's safe to finally talk about it without fear of jinxing the results.

Unlike previous weight loss efforts like I talk about in "The Get A Life Campaign," (losing 70lbs of baby weight, especially the 55 I still had at 9 months post-partum)... I didn't have the schedule or energy to commit to twice a week workouts nor completely swear off carbs.

I had to figure out a sustainable way to drop pounds and keep them off in the midst of my overbooked life.

Here are the mantras that I attribute to my (prolonged) success:

• Only eat carbs when they count. Wheat bread for a sandwich is okay, but chocolate cake with frosting, NOT okay
• Use Splenda whenever possible. No carbs, no calories, curbs the sweet tooth, and doesn't make me feel like I'm missing out on goodies.
• If I do indulge in sweets, add an extra activity. ONE white macadamia nut cookie = walking back up the stairs to the 7th floor on the way up from lunch or making sure I do push ups at home.
• Don't tempt myself. The house is only stocked with healthy or low-carb snacks. Yes, I still ravage the house for a misplaced bag of Skittles now and then, but hey -- I'm human.
  
• Snack much but don't deprive myself. I always have a bunch of low-carb, low-sugar snacks on hand so I can snack as much as I want without feeling like I'm "dieting" or feeling ravenous.
• Bring food from home. Even if it's not home-cooked food, it still saves money and is usually healthier than the snacks I grab on the go.

What's in my snack bag?

- Splenda... Splenda... Splenda
- South Beach Living Cereal bars (cinnamon raisin and peanut butter chocolate chip are my favorites)
- No sugar added fruit cups
- String cheese
- Atkins vanilla shakes
- Crystal Light on the go packets to add to my water
- Diet Pepsi or Pepsi Max
- Popcorn
- Sugar free candies (Twizzler, Reese's Peanut Butter cups)
- Low-carb or light bread (5-7grams net carbs per slice, which is 1/4th of regular bread slices)
- Whipped cream (okay maybe this doesn't go to work with me in the lunch bag, but it's a great diet tool... My new fave is diet root beer with whipped cream -- no sugar, no carbs. You can add it to anything, strawberries, etc. to make a plain snack taste scrumptious).
- Water-Water-Water (helps my energy level, decreases my needs for caffeine, and fills me up)

In truth, anyone can crash diet and lose a bunch of weight. I'm happy I can finally maintain without feeling guilty over every sweet or guilty about not living in the gym.

What's in your healthy snack bag? Oh yea... And don't forget your quickies!

Dr. Ty
From the GAL Blog
www.getalifecampaign.com
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Quickies

The gym and I have only seen each other twice so far this year - once in Cancun and once during the week I returned. My schedule is mostly to blame, but my usual winter funk didn't help matters. But, in an effort to not lose momentum (and gain the weight back), I have started doing quickies at home.

While yes, there are many types of quickies that can raise the heart rate and burn calories, my workout quickies have effectively kept the pounds at bay until I can get back onto my routine.

Here's my latest 15-minute quickie:

* 50 crunches
* 20 oblique crunches (side to side)
* 5 boy pushups, 20 girl pushups
* Stairs (up and down 12 stairs) x 10 times, lifting the knees while jogging down also

I know it seems wimpy to not break a dripping sweat, to not spend 90 minutes sitting on various gym equipment, or to not limp after a workout. But, even something as simple as 15 minutes CAN make a difference. Don't fall into the all or nothing mantra ("If I can't spend a whole hour, I might as well stay home"). Do something, anything! You'll feel better for it.

The quickies are also good for those of us who don't want to go to the gym completely out of shape. Give yourself a head start at home before you commit to your gym schedule, or join a running group.

Other daily things (you've heard me say these before):
* Take the stairs rather than the elevator
* Jog from the parking garage to your building (or between buildings)

Dr. Ty
From the GAL Blog
www.getalifecampaign.com
Follow me on Twitter: @doctorty
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