Fitness Tip: Abs part 1

I didn't even know I had abs before I started going to the gym. I just figured I had a donut gut. Then after one week of cardio blast, my body let me know, even under layers of fat, I indeed had abs... and they hurt! Like I said last week, you don't need 500 crunches a day. A 5 min alternating every other day routine, should be plenty. Unless you want a 6 pack abs-- if I ever manage to get one of those, I'll let you know how.

In the meantime, here is my Zumba instructors ab workout that she alternates with.  It's only one song, but it WILL kick your butt. Stick with it, and see results. I'll try and get the other song for next week

Thank you Jessica for letting me post this.

The Long Run: Half Marathons

So today's run is a little less than last week's. Today I am running a half marathon. This is a fad that has really taken off in the past few years. It used to be all 5 and 10K and full marathons. The half is an excellent compromise and a great stepping stone on your way to a full marathon if you just can't help yourself.

So 13.1 miles. Definitively easier than 26.2, but still not something you should just hop off the couch the day before to do. Here's my official recommendation. If you are new to running, as in haven't run to the mailbox in over a year, then plan on training for 4 months before tackling this bad boy. Even if you think your heart is up to the exertion, your bones and joints might not be. Running is a high impact exercise. I read that it takes 6 months to fully adjust your skeletal structure to the changes required to sustain that impact.

If you've been running for a few months, or jogging- let's say even one mile per run- than I would give you a 9 week training program.

Either way, it's not a good idea to see an ad for a race, that's say next month, and sign up and think you'll be ready. I like to stay in the kind of shape where I can pick up a half marathon even a week before. But it means staying in that kind of training mode year round. At least one run a week is 9 miles.

So if a half marathon sounds like something you want to achieve, go for it. You'll probably get a really cool medal. Just make sure you plan ahead and give your body time to adjust to your own needs. For me, the sense of accomplishment was absolutely worth the training. And the knee pain.

Exercise for the Soul: Make the impossible possible

A year ago, the idea of me completing a marathon was laughable. It was an impossible goal. Through lots of little successes, training hard, and learning to finish, I made it through 26.2 grueling miles. Now I am training to do it again.

Find something in your life that you think you could never ever do. Something really hard. Don't pick something that requires alot of luck or connections, like becoming a pop star. Pick something that is tough to achieve because it takes hard work. Speaking in front of a crowd of 200. Running 5 miles. Losing 25 pounds. Finishing school. Find something, then knuckle down and do it.

Funny thing about doing the impossible, it makes everything possible.

Potpourri: Caffeine

Random fact I came across: Caffeine speeds up the metabolism but slows down the fat burning process.


I will definitely think twice about my 4th can of Diet Coke.

Dress for Success: Fitted Blazers

Here's a tip for the ladies: a nice fitted blazer can class up a casual outfit as well as emphasis the smallest part of your waist.

This is on my mind because I just bought one for my speaking engagements I have coming up. In trying on a few I came across things to look for and things to avoid.

Avoid Boxy shapes. It's tempting to try and hide, but if it looks like a box on the hanger, it will look like a box on you.

Look for darting and tailoring panels along the front and back. They look like little curves and emphasize your curves.

Avoid overly tight bodices. If your girls look like they are going to bust out of the top, you either need a different cut or a larger size and have the waistline tailored in.

Look for a flattering neckline for your shape. Try on a few styles and see how they fit you. Make sure the button lines up correctly without pulling or puckering.

Watch the ties. A well placed one can make your waist look tiny, a bulky one only adds unnecessary girth to you.  When in doubt, TRY IT ON!!

Snack Smart: My calorie budget

Several people have emailed me about my calorie budget, so here you go. Keep in mind, I am in a maintenance phase. I am not trying to lose any more weight, just stay balanced.

On a rest day where I have no exercise, I aim for 1750 calories. This is what I have found works the best for my body. You might need more, or less. Once you get to a healthy weight, you can tweak it and see. Here's my usual breakdown.

Breakfast- 250 calories
Morning Snack- 200 calories
Lunch - 550 calories
Afternoon Snack- 100 calories
Dinner - 650 calories

If you guys are interested, I can post a few sample meals and snacks.  On days where I run high miles I obviously need to eat a an extra 500 -700 calories depending on the exercise.  But this is my typical day if I am just doing light cleaning at home and do nothing else physically.

Fitness Tip: Quality not Quantity

Have you ever seen those people that do like 200 stomach crunches a day? But their crunches are super fast and only come up part way.

Well guess what. If you did one songs worth of ab exercises, at rhythmic pace, you'd get a much better workout. First off, when you take your time, you create resistance and use strength of muscle as opposed to momentum. Secondly, if you use about 3 different ab exercises in one song, you can exercise upper, lower, and side abs.

Next week, I will post my favorite ab workout that's helped me have a really strong core. For now just remember that it doesn't matter how many repetitions you do, if your form is off. You won't be working the right muscles or getting the most out of your time and sweat.