Welcome back, Me!

As you might have noticed, I've been AWOL for a month.  I'm feeling much better four weeks into my six week post-op and beginning to refocus on my fitness.

As I've been home, I have absolutely noticed that fitness doesn't necessarily equate to a  big sweat; it's more about lifestyle and choice.  Nope, a nice stroll around the block is all I'm up for, but I assure you, my health is still on!

Nutrition, sleep and exercise all add up to stellar fitness.  Leaving out even one of those components is not an option.

You can't expect me to not fall back to my usual harping:  journal, journal, journal! 
The scale might not budge simply because of an easy to correct mistake (or indulgence) that you hadn't realized.
Need something different?  Try out a different gym; go outside instead of hitting the treadmill.  Try out a new class or same class/new teacher.  Get a new workout outfit and admire fab you in the new look.

And last but not least, help from a friend is priority number 1.  A personal trainer is the best option to helping re-establish programs and goals.  Call me!  We're in this one together!

Agree to think positively in regard to progress and headway; as my father always told me, the only thing holding you back from success is YOU! 

Music makes you move

Studies have shown that listening to music that syncs with your movements provides a better workout than exercising without tunes. See how to match your grooves to your moves below.

Beats per minute    Perfect for
160 and up               Running, jumping rope
140 to 160               Jogging, Spinning
125 to 140               Power walking, stair-climbing, elliptical
105 to 125               Walking, toning
60 to 115                 Stretching, yoga, warming up

Go ahead!  Get your groove on!

Cold Weather Training Tips

When exercising in a cold environment, our goal is to conserve heat to some extent and avoid hypothermia.  Just like exercising in the heat, our bodies need several weeks to adjust to training in cold temps and make it easier for us to conserve heat.  Blood not only carries large amounts of oxygen, but also heat!

1. Dress appropriately.  Layering works best as it traps air and insulates the body.  30% of the body's heat is lost from the surface area of the head, so a warm hat or face mask works great.  A wool blend fabric is recommended.
2. Don't expect yourself to have the same stamina!  We don't have temps cold enough/long enough here to be able to acclimate to the weather.  Imagine starting to run in Houston in late July at 2:00 pm....
3. Be aware of the wind chill factor!
4. Drink plenty of fluids during cold weather training, but avoid alcohol.  Avoid excessive sweating; if you are sweating a lot, you are overdressed.
5. Keep moving.  Muscle contractions generate heat.
6. Cover all exposed skin.
7. If you have cardiovascular disease, do not perform vigorous cold weather activity!