I’m halfway through my training program for the Hapalua Half Marathon on March 10. So far everything is going well, if not exactly according to the schedule. Before I started this structured plan, I hadn’t been running regularly for quite some time. I find that training for an event helps keep me more consistent when it comes to cardio; otherwise I just don’t put in the time. Now I’m back to the point where running a few miles feels great instead of excruciating.
The three day a week running schedule has been enough to get my mileage in and up, but not so much that I don’t have time to focus on strength training and other fun stuff like hiking. It’s important to me that I incorporate lots of cross training so that I don’t get bored or suffer an overuse injury. I’ve also loved and hated incorporating more hill training into my runs. Those days are very challenging, but make me much stronger for the flatter terrain days.
I had a minor setback the first weeks of training. The back of my knee was getting inflamed after my runs. I have great shoes that fit properly and are still in good condition, so I knew that wasn’t the cause. After a bit of research and experimentation, I figured out my poor hamstring was so tight it was tugging at the insertion point behind my knee. A bit of daily and post run stretching solved that problem. I must confess: I am HORRIBLE about stretching. This was a great reminder of how endurance, strength, and flexibility all have to work together for maximum results. My advice to you: don’t neglect the STRETCH!
Are you currently prepping for a race? How’s your training going?
I was approached by pv.body a few weeks go to review their athletic wear subscription service. The company concept is pretty neat. You take a quiz with questions about the fit, colors, and styles you prefer in tops and bottoms, as well as the types of workouts you usually do. Then, using your style profile, pv.body will send you a new outfit every month. It’s a pretty good deal at $49.95 a month (and no shipping, even to Hawaii. Yay!), especially is you buy a lot of athletic clothing.
I took my quiz, and a week later a very snazzy hot pink envelope showed up at my door. Inside was a grey pair of American Apparel leggings and an “Alaaskan blue” adjustable cami from NUX, (which I had never heard of until then). Both are American made, which I’m into. Priced out separately, the leggings would have cost me $44 and the tank $49 if I had bought them retail. So again, great deal from pv.body. Both pieces fit well and are of high qualit’y. The leggings passed the deadlift check (my whole behind is not exposed when I bend over) and I like the fact that the straps on the tank are adjustable.
However, even though I like both pieces, I don’t think I would have ever picked them out myself. I generally don’t wear grey tights, because after a few miles outside or a few sets at the gym I’ll look like I have peed myself due to all the visible sweat. Maybe TMI, but true. I’m also not that into the ice blue color of the tank. Pv. Body has a pretty liberal return policy, so I could have sent either item back if I had really wanted to.
I must not be the only person to be enthusiastic about the concept of being styled instead of choosing my own clothes, but then wishing I could have picked them out myself. Pv.body is launching a slightly different model in February: they are putting out their own line.
Ellie, pv.body’s new, in house line, will come out with a new, 24-piece collection every month. You have the option of selecting your own outfit or leaving to the pros at pv.body. The pricing will be the same as the old subscription, $49.95 month, or you can purchase individual pieces at retail if you’re not into commitment. The February look book seems great, but I have yet to receive the actual product. If you’d like to try the subscription out, pv.body is offering you a 20% discount off your first month.
What athletic apparel lines do you like? Would you use a subscription service for your workout clothes?
*I received this outfit free from pv.body in exchange for my review of the company.
A new year means a whole new training schedule! I’ve been off distance running for some time now, but I have several half marathons on the schedule for 2013 that I need to get prepared for. The first race is the Honolulu Hapalua, brought to you by the same great team as the Honolulu Marathon. I did the inaugural race last year, and now I feel like I need to commit to it; my friend Amanda has already decided we will be the 70 year old ladies who are honored in 2043 for completing every run since its inception. But, in order to even imagine doing that, I need to make sure I train in a reasonable way to prevent injury. I’m also trying to improve my time this year, which is why I’m including some hill training days as well as tempo runs. The plan looks like this:
Week
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
1
rest
XT
3 EZ
XT
3 tempo
XT
4
2
rest
XT
4EZ
XT
3 hills
XT
5
3
rest
XT
3EZ
XT
4 tempo
XT
6
4
rest
XT
4EZ
XT
3hils
XT
7
5
rest
XT
3EZ
XT
5 tempo
XT
5
6
rest
XT
4EZ
XT
3 hills
XT
8
7
rest
XT
3EZ
XT
5 tempo
XT
9
8
rest
XT
3EZ
XT
4 hills
XT
10
9
rest
XT
3EZ
XT
5 tempo
XT
8
10
rest
XT
4EZ
XT
3hills
XT
rest
RACE DAY
For my hill runs, I’ll be including some of the steeper climbs in my neighborhood (Diamond Head and Kilauea next to KCC), which my training partner isn’t too excited about, but he’ll thank me later.
I really enjoy the half marathon distance; it’s long enough for me to require a formalizing training schedule, but short enough to avoid hysterical sobbing on the course (see my full marathon story for those details!) I also like being able to dedicate time to other physical endeavors; something I wasn’t really able to fit in while preparing for my full marathon. And I’m not alone in feeling this way; the half marathon is the fastest growing road racing distance in the US.
What about you? Any half marathons on your schedule? Which distance is your favorite?
Saturday morning I was standing on the North Shore with 700 other swim cap clad racers, wondering whether or not I was going to be the last person to finish the 1 mile open ocean swim from Sunset Beach to Pipeline. I’d be a disgrace to my profession! I trained for this race on the South Shore, doing laps at Kaimana, but I had never swam this route before and I was very nervous. I’m a super slow swimmer, and to be honest the ocean freaks me out a little; I don’t like being at the mercy of the current and waves when I’m in the water.
This race had an water start, and the men and women were divided into two waves. My stomach was doing somersaults as I swam out to the buoys. Just as I arrived, the second start went off and all of the women started swimming past me. After the first 15 minutes, the majority of the pack had sped off out of my line of vision. It was just me, a handful of other stragglers, and the entire ocean safety squad keeping a close eye on us.
Everything was fine, and I was cruising along at my steady, yet slow pace until I hit Rocky Point. In the summer the North Shore of Oahu basically flat; big waves make their appearance in the winter. So the waves that were breaking at Rocky Point this weekend were teeny tiny by North Shore surf standards, but swimming through waves is an entirely different story! I kept being pushed around by the water and the current was kicking up a bit too. I felt like the reef below me wasn’t going anywhere, and I was getting really frustrated.
Luckily, my now personal lifeguard was there to help direct me past the breaking waves. It was really difficult to figure out where I needed to go with the waves crashing over me. I rounded the point, and I could see the finish up ahead! But again it felt like the ocean was conspiring against me, and I wasn’t making any noticeable progress toward shore. I paused to tread water and take a quick break. And a brief cry into my goggles. I couldn’t get too emotional because I had to keep swimming! There was no way out of this except to finish, because I’d be dammed if I’d already been in the water 45 minutes and then gave up.
Just me and my safety squad
My lifeguard (and now my coach too) pointed out the finish line buoys up ahead. He encouraged me to keep going, that I was so close! I looked around and didn’t see ANYONE else in the water. “Am I last?” I asked him. He looked around behind him and shouted “No!” That was the last little push I needed! I sped (well sped for me, anyhow) past the buoys and fought the waves to run up onto the beach. I have never been so excited to be almost last in my life!
This race was really tough for me, both physically and mentally. I’m glad I did it, but I’m also glad it’s over!
Your exercise routine is probably burning far fewer calories than you think. I’ve been doing some experimenting with my heart rate monitor recently and here are the somewhat disappointing numbers:
1 hour of hot yoga: 170 calories
25 minutes of trail running (during which I felt like I might die at any moment): 237 calories
1 hour of tennis practice: 200 calories
40 minutes of open ocean swimming: 300 calories
If you want to get a major calorie burn on you really have to put in some time, which is not realistic for most people.
7 hour day hike: 1200 calories
2 ½ hours of running (13.1 miles, half marathon): 1300 calories
Even if you had the time, putting workouts like these in every day would be a very quick way to an injury and long recovery.
What’s my point in telling you this? It’s certainly NOT that exercise has no value. When it comes to your health, a minimum of 30 minutes a day is a wonder drug, as this video explains. Even when it comes to weight and fat loss, a consistent exercise program can help keep you on track and will reshape your body.
But if your goal is weight loss, you have to look at what you are eating. A burger and fries can easily counter your 7 hour day hike. Rewarding yourself with dessert because you are working out will lead you nowhere. If you want to change your body, you need to change your food choices as well as your activities.
The first step is to keep a food journal. Record EVERYTHING that you eat or drink for at least a week. It’s a very enlightening process, I assure you. Just becoming more aware of what you’re eating can make a big impact. After the week, evaluate your journal and choose 2-4 things to work on for the next week. Making dietary changes in small increments instead of huge cuts will help ensure that you stick with your program, rather than binge after a week or two of strict adherence.
Have you ever kept a food journal? How did it affect your eating?
Last weekend I ran in the 37th annual Wahiawa Pineapple 10K Run. This was my second year, and it’s one of my favorite races on the island. Not that I don’t love Ala Moana or Kapolani Park, but this was a rare opportunity to run in the country. The course started out at Ka’ala Elementary School and then went straight up Kamehameha Highway through Wahiawa town. The next 4 miles of the course led through rolling hills alongside agricultural fields with great views of the Waianae Mountains. Ironically, I didn’t see a single pineapple during the race; most of the land is now used for other crops.
View of the Waianae Mountains from the 10K course
I was not going for a personal record this race, and I took a very easy pace. I’ve found it a little difficult to get back into speedier short distances after training for long-distance races. All 755 of the finishers, no matter what their time, received a pineapple at the end of the race. To celebrate my sweet victory, I think I’ll make a pineapple sorbet, similar to this one, but without the addition of agave. I think the fruit itself will be sweet enough.
I love participating in races like this one. There is a great energy during the event that you just don’t experience during a training run. There are TONS of foot, bike, swim, and even SUP races taking place this summer and fall. Check out Active.com or the Running Room’s event calendar to see what’s coming up. Several of my clients are going out of town this summer, but will be training for a race during their extended break to help keep them on track. It is so much easier to stick to a plan if you have an end goal in mind.
What event would you like to complete? Have an great race experiences? Tell us!
Summer is right around the corner, and the results from the Spring Shape Up are in! Dozens of women across Oahu participated in this year’s challenge, and I’m really proud of the hard work everyone put in. Ladies were running races for the first time, setting new personal records, fitting back into their smaller jeans, and improving their health. But there was one participant who really stood out, the winner of the Transformation Challenge: Mayumi Ogumoro!
Mayumi got involved in the challenge for a few reasons. She was at her heaviest weight ever; she had just received the frightening news from her physician that she was pre-diabetic; and she wanted to be a healthier, more active role model for her young son. She set a short term goal of losing about 25lbs during the three month challenge: a great start to her long term 80lb goal. Mayumi has lost about 30lbs so far during the course of the challenge, and she is well on her way to reaching her ultimate goal! She also got the great news last week that her blood sugar is now well within the normal healthy range!!
Initially, Mayumi did 2-3 strength training workouts a week with me. She also put in a lot of work on her own time: she started taking long, daily walks with her dog, and testing out all different types of exercise options available at her gym. Then her husband got involved, and the two of them became exercise partners as well as friendly competitors. The variety of her workouts, plus the extra support and accountability Mayumi was getting at home and and in her sessions kept her on track.
But she didn’t only focus on her activities. Mayumi made some really important changes to how and what she was eating. She swapped out heavily processed foods for a whole foods diet based on plants and lean meats. She even tried some new interpretations of her family’s favorite not-so-healthy BBQ staples, and to her surprise, they loved them!
I’m really amazed by all the hard work Mayumi has put into this transformation, and I can’t wait to see what she accomplishes in the next 12 weeks!
Do you have four minutes for exercise? Of course you do! Check out my video for a quick, full body workout you can do basically anywhere in less time than it will take you to find a parking spot at the gym!
Knee pain is one of the most common complaints I get from women who have just joined my boot camp, and it’s one of the biggest deterrents to exercise in general. While there are many reasons as to why this happens, poorly fitting footwear is one one the main reasons.
There are three main foot types: normal, under pronaters, and over pronaters, and it is very easy for you to figure out which type you are. The next time you take a shower, look at your wet footprint on the floor and compare it to the ones below:
If you under or over pronate you place more pressure on the inside or outside of your foot than your should when you walk or run. This in turn can cause pressure in your ankle, knee, or hip that shouldn’t be there and can cause slight to severe pain.
The best thing you can do to insure a proper shoe fit is go to a running store with a knowledgeable staff and have them fit you for a shoe. It will cost you a little more upfront, but you’ll save yourself a lot of pain and frustration. Once you find a shoe you like, stick with that model and make sure you replace it when it begins to wear out. Shoes usually last anywhere from 250-300 miles, so that can be anywhere from 3-12 months, depending on how active you are.
I under pronate, and last year I was getting a super sharp pain on the outside of my left knee when I ran for more than 3 miles. It was so intense that I could barely walk/hobble my way home after it struck. I went to a small specialty running store here in Honolulu where the sales rep really spent some time with me and made me try on what felt like every under pronater shoe in the store. I trained for and ran a marathon in those shoes without one little knee twinge! It was amazing! Your footwear really can make or break your training!
Stability balls are great for core training: they require your muscles to work much harder than they would on a stable surface, and in turn you get a better workout in a shorter amount of time. I also like them for my personal training clients who have lower back issues because the ball does not put the same type of pressure on the spine that mat work on the floor can. Stability balls come in several sizes, and you’ll want to choose which on to use based on your height. If you are under 5’7 you’ll generally want to use a 55cm ball. If you are over 6’2 you’ll want the 75cm ball. In between those heights a 65cm is usually best.
Check out this video for a short, but effective ab circuit:
Complete the circuit 2-4 times
8-15 ball passes
20-40 crunches or one leg crunches
20-20 mountain climbers on ball or maximum plank
My upcoming Na Pali kayaking trip will keep me motivated to pay more attention to my upper body training for the next few weeks.
A few weeks ago in the middle of a particularly grueling training sessions, one of my clients looked an me and said, “ So this never really ends, right? I’m going to have to workout for the rest of my life if I want to be healthy.” Bluntly, yes. You cannot just do a program or go on a diet for a few weeks or even months and hope that will permanently take care that whole health and wellness thing. However, it is much less daunting if you don’t take such a long view and instead break the rest of your life into more manageable pieces, like the next few months, weeks, or even days.
Personally, I run in races to keep my training interesting. I finished my first marathon a few weeks ago, and while I’m not going to lie to you and tell you that it was the most amazing experience ever, it certainly kept me motivated to train in the six months leading up to the race. I’m still planning to run, but now I’m going to stick to shorter distances and work on my speed to change things up a little
Other people I know don’t like the racing scene so much, but they keep themselves motivated to exercise by planning trips hunt, hike, rock climb, kayak, ski, or go for day hikes. Some people just want to look their best for an event they have to attend in a few months; purely superficial reasons can be a great short term motivator too.
Just make sure that after you reach your goal, complete your race, or return from your trip that you celebrate your success and set a new goal. Health and fitness are a lifelong commitment, but that doesn’t mean it has to be monotonous!
Today I have an extra special treat for you; a guest post from Emily Patterson of Primrose Schools on what you can do to get your family more active. She has some great ideas to share, and I’d love to hear from you if you’ve tried any of these techniques! One way you can move as a family is at the Honolulu 5K for Kids on May 1. Don’t forget to register if you haven’t already; all the proceeds go towards funding physical education programs in Hawaii public schools.
Tips for Getting Your Family Active
Experts suggest that young children need to accumulate at least 60 minutes of physical activity every day. Unfortunately, many children are not nearly as active as they need to be. It is clear that along with poor diet, physical inactivity has contributed to the large increase in childhood obesity in the United States in the past 20 years. The following statistics are unsettling:
Between 16 and 33 percent of children and adolescents are obese nationwide.
(Source: American Academy of Child and Adolescent Psychiatry)
The percentage of obese or overweight children is at or above 30 percent in 30 states. (Source: Trust for America’s Health)
Research has shown that children who develop basic motor skills such as throwing, catching, kicking, are more likely to grow into healthy active adults. Whether the activity be at home with their parents or at their child care facility with their friends, studies have shown that daily physical activity helps children academically as well.
Dr. Stephen Sanders (director of the School of Physical Education and Exercise Science at the University of South Florida and member of the Primrose Schools Education Advisory Board), says that children do not necessarily learn physical skills on their own. He has found they need guidance and assistance from adults, challenging activities, and opportunities to practice and refine physical skills.
So, what can parents do to teach their children about the importance of being physically active and help them learn these necessary skills? Trying the tips below will help you and your family create a fun environment for physical activity and will contribute to everyone’s physical health.
Getting Your Family Active:
Be active with your children:Don’t just send your children outside to play–be a role model! Go outside with them and participate in games and other activities that require physical exertion!
Use sidewalk chalk to create your own four-square or hopscotch grids; blow bubbles then chase them around the yard to see who can catch them; go on a walk around the neighborhood or through a park as a family; play music and dance inside or outside; and when the weather is nice put on your bathing suits and run through the sprinklers.
Promote a feeling of success when you play with your child. If your child is not yet able to successfully throw and hit a target, encourage them to move a little closer so they can be successful. Skills are acquired incrementally. Children who do not experience success have a tendency to quit and not practice.
Acknowledge their efforts with specific comments. No matter what your child’s skill level is, be a supportive coach. They will benefit from your encouragement.
When children come into the world, physical activity is at the very center of their lives. They have a mission to learn to crawl, walk, run, throw, catch, and kick. If they are going to enjoy participating in physical activities now and as adults, they need to build on that foundation of success and enjoyment that begins in infancy. So, grab a ball, badminton racket, or jump rope and set aside time each day to play with your child!
Most women, no matter their weight, have cellulite and most men do not. Another one of life’s cruel twists. Genetics, hormones, and lifestyle factors all play a role in how prominent this skin condition may become, but you are not powerless here! There are several things you can do to reduce the appearance of cellulite on your thighs and buttocks, one of the most effective being increasing the amount of muscle you have in the areas where cellulite tends to collect. Check out the video below for some of my favorite exercises that target the butt and thighs.
And as promised, the cellulite scrub! The caffeine in the coffee grounds temporarily plumps up your skin, making it appear smoother. A word of caution: make sure you have a good drain catch in your tub or shower; this can get a bit messy and will stain your tub if you don’t clean up the grounds right after you’re done.
You’ll need used coffee grounds and either grape seed or olive oil. Place the coffee grounds in a resealable container and cover with oil. Mix it up, and then apply to your butt and thighs in the shower. Rinse it off, and that’s it! The scrub will keep at room temperature for a few days.
The thing I like about hiking is that it can be a great workout, but it doesn’t have to feel like one. It’s an adventure, a chance to experience something new. I love a good gym workout too, but a windowless box really doesn’t offer the same sense of accomplishment or the views that Koko Head, Mauawili Falls, or any of the other trails on Oahu do. The other great thing about hiking is that it can be enjoyable for your whole family, keiki and kupuna included, provided you choose a trail that matches everyone’s ability. And best of all, it’s FREE!
Hiking with kids brings its own special set of challenges, the trail selection being just the first. If you are unsure about which trail to start with, or need some ideas about kid-friendly hikes other than Manoa Falls and Diamond Head then check out Outdoor Ohana. Allison and her family have tackled many Oahu trails and she gives a wealth of information about each. This is actually a great resource for anyone looking for detailed information about some of the easier hikes on the island, whether or not you have children.
Before you set out on the trail, make sure you prepare! Pack enough water and snacks to make sure everyone can avoid hunger induced crankiness and is properly hydrated. Fruit, sandwiches, and homemade trail mix (or a brand without added sweeteners, oils, dyes, or preservatives) all travel very well. Remember that you are doing something to benefit your health, so avoid loading up on sodas, sports drinks, candy, and other junk. Carry insect repellent, especially in the wetter areas. Make sure everyone has proper footwear: slippers are generally not a good idea.
Play games on the trail. An hour or two can seem like a REALLY long time for a child (and for their parents too!). Play twenty questions. Point out a something in the distance and have your children guess how many step there and back it is, then have them check. Ask younger children to find something as tall as they are. See who can balance a leaf of their head for the longest amount of time. You don’t have to be continuously entertaining your kids, you sometimes it’s helpful for them to have a short term distraction during the longer-term time frame of completing the hike.
Photocopy the pages for your hike from a trail guide. There is no need to lug around 5 pound book when you will only need a few pages at a time. If you’re into having insider information, guidebooks are full of factoids. You’ll be glad your not weighed down by tons of extra stuff by the end, especially if you needed to help out one of the little ones for awhile.
Any other good tips about outdoor excursions with kids you’d like to share? What’s your favorite Hawaii family hike?
Don’t forget to sign up for the Honolulu 5K for Kids! It supports much needed, but chronically underfunded physical education programs in Hawaii Public Schools.
Have you ever been out jogging, and all of a sudden you are struck by a sharp pain in your side that stops you in your tracks? The dreaded side stitch strikes many new runners, and can be so discouraging and debilitating that it can lead people to abandon running all together. It’s so common, in fact, that there is even a super science-y name for it: exercise-related transient abdominal pain (ETAP). Like many things related to health, there is great debate among experts on what exactly causes this pain. Dehydration, shallow breathing, and going to fast and hard too soon are all culprits.
The good news is there are several things you can do to prevent the side side and to deal with it once it starts happening:
Make sure you are properly hydrated; even an experienced runner can be stitched if they haven’t had enough water.
Focus on your breathing. You want to try to take as deep and as relaxed breaths as you can manage, even as you become a bit fatigued. Shallow breathing never allows your diaphragm to fully relax, so the muscle is constantly stressed and more likely to spasm. Not only will controlled breaths help prevent ETAP, but deep breathing will make your entire jogging experience easier because your body will get the oxygen it needs to keep you in motion.
If you’ve already been struck:
Slow down. Breathe deeply. Relax. The pain will pass.
Push up on your right side below your ribcage. If you are like most people, you breathe out when your right foot hits the ground (pay attention next time you go for a jog).When you exhale your diaphragm goes up, and at the same time, the force of your foot strike causes your liver to go down. When this happens, the ligaments that connect your diaphragm to your liver are stretched, resulting in the stabbing side pain.
Try a side bend. Arch your right arm over your head and bend to the left. Hold this position for at least 20 seconds and then repeat on the other side.
Jumping rope is one of the most effective cardiovascular conditioning exercises there is, and it can be performed by people of all ages and abilities. It is also a particularly good activity for families to do together: kids love it, and adults will definitely get in a good workout, even by spending just a few minutes with the rope. Jumping rope improves balance, agility, coordination, muscle strength, and endurance. It is also a fat scorcher! Depending on your weight and how vigorously you jump, you can burn anywhere from 10-20 calories PER MINUTE! But, perhaps most importantly, it is fun!
Exercise doesn’t just occur in a gym or through an organized sports team, and it doesn’t have to happen in a 1-2 hour block of time that is completely separate from your everyday life. The Center for Disease Control recommends that adults get 150 minutes of moderate activity a week and that children ages 6-17 get 60 minutes of physical activity a day. Those numbers may sound daunting, but remember that this time can be broken up into 10 minute intervals throughout the day and be just as effective as a single session. If you’re curious as to how you might add a quick jump roping session into your family’s routine, please check out this video for ideas!
Considering that over 20,000 people will be participating in the Kaiser Permanente Great Aloha Run on President’s Day this February, I’d be willing to bet that many of you who come to my site are currently training or considering registering. While you could just wake up on race day and do this 8 mile run, it will be a lot more fun for you (and your body) if you train in advance. There is an official (free!) training taking place in Kapiolani Park Sunday mornings at 6:45am to take care of some of your mileage, but if you really want to train for and complete the race with the smallest risk of injury and least amount of aches and pains, not to mention the best time you can muster, you’ll need to do a little more than run. You’ll be able to complete this strength training workout with equipment and time, but if you commit to it 2-4 times a week, you’ll definitely notice a big difference in your runs, especially as you increase your mileage. As an added bonus, strength training will also increase your metabolism, strengthen your bones, improve your balances, raise your HDL cholesterol levels (the good kind), improve your posture, and elevate your mood! Oh yeah, and it will help you look good too!
I tried a new format with the videos here, so please leave me a comment if you have any feedback!
You can also print this workout and have a handy reference sheet when you perform your exercises.
To download this image, simply right click on the photo below and click save image as.
If you resolve to make 2011 a healthier, more exiting year full of new experiences and opportunities, get started with Lululemon’s 31 Day Fitness Challenge. Trainers and studios all over Oahu have joined together to offer the community a different, FREE, fitness class every day in January 2011. The schedule and all the details can be found here. There is something for everyone: yoga, Pilates, Cross Fit, even rock climbing.
I will be opening my Ladies-only bootcamp classes to visitors on Wednesday, January 5. Please contact me for more information if you’d like to attend.
Well, my family in Detroit might need sleeves; it’s a FREEZING 29 degrees! I, however am much luckier and am sweating right now in my apartment, enjoying the balmy 80 degree afternoon. Even if you aren’t baring you arms in tank tops and swimsuits all year long, toned, shapely arms are something we’d all like to have, especially when you think about the fact that cute holiday cocktail dresses usually do not come with sleeves to the elbow. Plus, it’s nice to be strong enough to actually lift things like your groceries, kids, or or overstuffed suitcase into the overhead bin!
Women especially do not tend to store fat in their upper bodies (biology prefers to keep it around our hips, thighs, and waist), so you can really start to see some visible results in relatively short period of time when you start to work on your arms. Check out the video below for a circuit-style (surprise!) workout you can try that targets your triceps while also working your shoulders, chest, biceps, and core!
I’m just about to head out to the grocery store to pick up my last minute supplies for my Thanksgiving sides; I certainly do not want to get caught up in any pre-meal madness tomorrow or heaven forbid Thanksgiving morning! I like to keep my celebrating as stress free as possible, and that’s true for my shopping as well as my eating. I will not be freaking out over every gram of fat and sugar that pass my lips on Thursday, in part because it’s a once a year event, and because I also plan to do a 10-mile Turkey Trot race on Thanksgiving morning!
Now, I’m not suggesting that everyone needs to or should even try to jump into a 10-mile run before a holiday meal, but an early morning gym session or a leisurely walk with someone you rarely get to see is a great way to offset some of your holiday treats. Balance and moderation in all things. So this year, instead of lamenting your inevitable holiday weight gain and the decidedly inglorious return of your elastic waistband pants, take action! Keep up (or start!) your exercise routine and practice the art of mindful indulgence: have small portions of those things you really love (not just things that are available) and take the time to enjoy them sloooowly.
Genetics, hormones, and lifestyle factors all play a role in how prominent this skin condition may become, but you are not powerless here! There are several things you can do to reduce the appearance of cellulite on your thighs and buttocks, one of the most effective being increasing the amount of muscle you have in the areas where cellulite tends to collect. Check out the video below for some of my favorite exercises that target the butt and thighs.
If you resolve to make 2011 a healthier, more exiting year full of new experiences and opportunities, get started with Lululemon’s 31 Day Fitness Challenge. Trainers and studios all over Oahu have joined together to offer the community a different, FREE, fitness class every day in January 2011. The schedule and all the details can be found 
