Get Fit With Donna

Music Makes the Workout!

2010-01-05T22:10:00.000-05:00

I don't know about you, but I have over 5,000 MP3's and I just shuffle them when I workout. I used to try to choreograph the music to the workout, but that never really worked, so I just said the hell with it and let all the songs rip. Some just don't cut it, you know, like "Sunshine on my Shoulders" by John Denver when you are doing side crunches, or "Shake Your Booty" by KC and the Sunshine Band when you are doing Yoga. Maybe the other way around?

But tonight was perfect! For whatever reason, the songs in the mix made the workout fun and fly by. Some songs you wouldn't think of hearing in a dancy gym/aerobic class can be great to workout to. For example, "Long Cool Woman" by the Hollies. What a great beat! I was rocking those squats. And "Vogue" by Madonna doing those lunges, and the best was "Kick It Out" by Heart doing the infamous floor leg lifts. Okay, so my play list has many oldies. But hey, the point here: put on music you like! Whether it's Beyonce or Rhianna or Donna Summer, Abba, The Rolling Stones, Queen, or Led Zeppelin. It doesn't have to have a fast beat, in my humble opinion. If the song has some meaning or makes your smile, that's all that matters.

Oh, the last song that played when I was doing my 5 minutes of Yoga was "Tuesday Afternoon" by the Moody Blues - now that was a cool way to end a Tuesday!

Toodles!

Dealing with another F Word

2010-01-04T00:08:00.003-05:00

Have you ever been FRUSTRATED? (I know...you were thinking of another F word).

I know I have been frustrated - more times than once. I start a fitness routine and it seems I hit every road block possible. The key is to overcome them. You can do this by getting more information and looking at the situation differently. Here are some of my frustrations, maybe these sound familiar to you:

Starting a program and not being able to keep up and coordinate with the trainer. When I started Slim in 6, I could not keep up with the routines. Even today, I have days where I have to go slower, take breaks, etc. Solution: Go At Your Own Pace. This pretty much applies to almost everything in life, right? Well, unless you are being chased by an angry gunman...then you might want to go at his pace. But really, take it slow.
Plateaus! Talk about frustrating. You know, you do everything "right" and for weeks the scale doesn't budge! Solution: Re-evaluate your plan. Have you recalculated your daily caloric intake? If you changed workouts, you might need more calories! If you haven't changed workouts and have lost weight, have you decreased your caloric intake? Change your workout! Maybe your body has settled in to your routine and needs a little "confusion". Change your choices of foods - more protein, less protein, etc. Beachbody's diet programs are based on "averages". Everyone's body is different. Mix it up.
Getting Bored. Well, yes, that can be frustrating. Solution: Change your workouts. While I would highly recommend another Beachbody program, you can also take a break and try other forms of movement. Any movement, for at least 30 minutes, that can get your heart beat going. Walking, jogging, biking (indoor or outdoor), take a Zumba class. Sometimes variety is the spice of life.
My DVD player is broken. Okay, this is specifically for me! In 2 years, I have gone through 3 DVD players (are they just throw away gadgets these days?) And presently, the DVD player I have has a connection that I have to jiggle around to get the picture on my TV. Solution: Laugh! I mean, what else can you do? I sit there some mornings jiggling the connection, putting weights on it, moving it around for 10-20 minutes!! I mean you gotta be kidding me, right? But instead of getting BS, I deal with it. When my DVD players have broken in the past, I've used my lap top and/or my daughter's portable DVD player. It was small, hard to see, but I did it!
I injured myself. Now that's the mother of all frustrations. Nothing sucks more than getting momentum, pushing play every day then BAMB! You're sidelined due to an injury. Solution: Eat Clean and Laugh. Well, I think laughter is the best medicine. But really, why get upset. Stuff happens. You can still eat right and think out of the box with limited movement. Check with your doctor, but maybe you can dance, curl some weights, pushups, use whatever doesn't hurt!
Nobody notices any progress I've made. Well, that sucks, too. But remember, people you see day in and day out (your spouse, partner, family, etc.) won't notice changes really. Although a nice word of praise would be nice. And people you work with (especially those of the opposite sex) risk sexual harrassement if they say "Hey you are looking good". Not going there. And maybe, just maybe, some are jealous! Solution: Praise yourself!

Okay, those are some of my frustrations. Do you have any? We can find solutions.

Press Play!

2010 - the year of the 5%

2010-01-02T22:50:00.005-05:00

My New Year's resolution isn't really the typical ones I usually set: lose weight, get my finances in order, etc. etc. No, this year I'm putting a twist on those end results I do want by declaring: I am going to be in the 5%.

Did you know that of all the commitments people make (e.g., start a fitness program to lose weight, order a book on to get your finances in control, etc.) only 5% of people actually follow through! That's a pretty staggering statistic, huh? Actually, pretty depressing. But in my 25+ years of trying to accomplish at least these 2 high priorities - I can honestly, embarrassingly admit - I have been apart of that 95% of all who don't follow through.

So this year - I'm going to become a minority - part of the 5% who do follow through.

Here's an article I read in today's Boston Herald which pretty much hits this on the head - the fact that you have to follow through - make these commitments LIFE LONG. I encourage you to read and hope you, too, will become part of the 5%.

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Bad Habits Weigh You Down - David S. Ludwig and Alice H. Lichtenstein.

Soon after New Year's, millions of Americans will begin a weight loss diet. Unfortunately, most will end 2010 weighing more than they started.

In the last decade, hundreds of clinical trials of weight loss diets have been conducted, and virtually none of them was successful over the long term. Every year, scores of new diets are introduced, yet we continue to grow fatter.

Sharply reducing calorie intake, regardless of diet composition, will cause weight loss. But after a few weeks or months, the body and mind rebel against deprivation. Metabolic rate plummets, pulling willpower down with it.

Which is not to say that we're doomed to incessant weight gain. Human populations have lived amidst abundance for long stretches of time with relatively stable body weight (Americans from the end of World War II until the 1970's, for example). What and how we eat makes a great deal of difference.

But our collective delusion, so apparent at this time of year, is that ideal body weight can be achieved and maintained with a short cut, rather than a lifetime commitment to good health. The facts prove us wrong.

So, this year, resolve not to diet. Instead: (my comments are in red)

Eat 3 balanced meals a day. Have a healthy snack when hungry. Stop eating when full. (Beachbody and other nutrition plans recommend 2 snacks when working out regularly)
Eat only in designated eating areas and not in front of a screen of any type. (I am so guilty of this, something I need to work on)
Eat foods that look like they come from nature, not a factory, with emphasis on vegetables, fruits and whole grains. (all the Beachbody programs come with a food guide which all stress this one).
Drink unsweetened or minimally sweetened beverages, including water, effervescent mineral water, and tea or coffee with no more than one or two teaspoons of sugar. (have a late night craving? try green tea!)
If so inclined, have dessert every night, but keep it light (e.g., fruit, a few nuts or small piece of something you really enjoy). Limit high calorie treats to once a week. (Honestly, I would avoid as many "high calories" treats. I'm taking the approach that AA members do - a close family member has been sober for 15+ years. They say NEVER have alcohol, because you can't stop after one. Well, that's me with sweets - I cannot stop after one! So I'm joining FA - foodaholics anonymous)
Do something physically active every day. Walk rather than drive and take the stairs rather than the elevator. (Folks, push play 6x/week! Even more so when you reach your goal weight! This is forever!)
Follow items 1 through 6 for the rest of your life. (This is something not many diet programs, gadets, pills, shakes, foolish new diets, etc, DARE tell anyone - because NO ONE will do it - we want a QUICK FIX! Beachbody doesn't stand behind false promises - folks - this is FOREVER - THERE ARE NO QUICK FIXES.)

Day 7 - The Doors

2009-08-12T11:24:00.002-04:00

One of the really great features of working out at home and to familiar routines, is that you get to improve your workout each time, and begin to master it. (as opposed to taking 1/2 the class to learn the routine). Having done Burn It Up a ton of times, I know the routine by heart and can now work on fine tuning the moves.

Yes, people have commented that they get bored with the same routine. I hear ya. Which is why I have more than one Beachbody program. (As a coach, you can purchase all the programs for $199!). So, to that end, I agree it's great to mix it up. BUT...sticking with the process (6 weeks of Slim in 6) will assure me I'm going to get the results they offer (providing I eat correctly, too!)

I blasted the DOORS yesterday and actually, didn't even hear Debbie's little quips and laughs (haha). So, again, that's one of the many benefits of repetitiveness.

So, how did I like the Doors? Well, I love the band...and songs bring up some great high school memories (can't share here...it's a family site :)). But overall, I'd give it a 3 of 5. I actually didn't have enough songs - ran out the last 6 minutes. Here is the list:

1. Alabama Song (Whiskey Bar) - LOVED IT! What a great start up song!
2. Break on Through
3. Road House Blues (awesome)
4. Hello, I Love You
5. LA Women (my fav)
6. Love Her Madly (where's Janet?)
7. Love Me Two Times
8. Gloria
9. People are Strange
10. Touch Me
11. Twentieth Century Fox (I can't remember the last time I hear that one)
12. Crystal Ship (ditto on this one)
13. Light My Fire
14. Riders on the Storm (nice stretch/yoga tune)

7 Playlists down...29 more to go! So many to choose from.... great motivator!

Donna

Day 6 - The Eagles

2009-08-10T16:39:00.002-04:00

Well, I FINALLY made it to day 6 after a little hiatus...oh well...one thing about me: I AIN'T PERFECT. I shoot for 99%....and if I come up to 80%, well that's better than zippo.

So, I'm back on my 36-play-list marathon to Slim in 6's BURN IT UP. Today was The Eagles. I love the Eagles, but cannot give them a full 5 Muscles - 4/5.

I was psyched, too, because I bought some new kicks - $20 specials at Wal-Mart! They are awesome! Black with diamond studs - I feel like Chalene! I think they are for yoga, but I love them...they fit snug and are light. Perfect for my size 11's.

Here's the play list:
1: One of These Nights
2. Already Gone
3. Heartache Tonight
4. Take It Easy (live - awesome!)
5. Witchy Woman (I haven't heard that in years)
6. New Kid in Town
7. Take it to the Limit
8. All Night Long
9. In the City
10. Lyin' Eyes
11. Peaceful Easy Feeling
12. Tequila Sunrise (live)
13. I Can't Tell You Why
14. Hotel California (didn't make it to this song...bummer)

I love doing the stretch and yoga (last 9 minutes) to slow songs, so I was looking forward to Hotel California, but I burned too many songs.

So far, my eating has been back on track....but I really gotta log my food in. Either on paper or on MyFitnessPal.com. It really does help.

See ya tomorrow! I can't decide which band to workout to!! Decisions, decisions.

Donna

Day 5 - Led Zeppelin #1

2009-08-09T13:30:00.002-04:00

What can I say, I'm a HUGE Zeppelin fan. It doesn't get any better than working out to Led Zeppelin! I don't think about any lunge, squat, leg lift, bicep curl, etc., when Robert Plant is belting out those tunes. HIGHLY RECOMMENDED for any Zeppelin fans:

Playlist 1 of many...
1. Four Sticks
2. Dancing Days
3. Hot Dog
4. Communication Breakdowns
5. Bring It On Home
6. D'yer Maker
7. Black Dog
8. How Many More Times
9. Gallows Pole
10. Good Times Bad Times
11. Houses of the Holy
12. Immigrant Song
13. Rock & Roll
14. Thank You
15. Battle of Evermore

I will definitely be using this one again! Rock on!

Donna

Day 4 - Journey

2009-08-09T13:25:00.004-04:00

Yikes, I'm just posting my Journey song list a week after I did it. I'm a little behind, but I'm not going to stop just because life gets in the way here and there. Some days/weeks I feel like I take one step forward and 2 back, BUT I have to keep reminding myself that those one steps will add up. Better than all backwards!

Okay, here was the Journey playlist. I LOVE Journey - haven't heard many of these songs in a long time. Great workout tunes:

1. Be Good to Yourself (what more can you say than that?)
2. Any Way you Want It
3. Girl Can't Help It
4. Only the Young
5. Stone in Love
6. Wheel in the Sky
7. Lovin', Touchin' Squeezin'
8. Wheel in the Sky
9. Don't Stop Believing
10. Oh Sherry
11. Separate Ways
12. Lights
13. Send Her My Love
14. Who's Crying Now
15. Foolish Heart

I would have switched a couple songs around, but for the most part, great workout to BURN IT UP.

Donna

Day 3 - Elton John, #1

2009-07-29T22:30:00.005-04:00

Day 3 - I rocked it to Elton John. I'm really lovin' this Play List approach to my Slim in 6 - 6 week fat blaster! I really look forward to my next artist! Well, today, Elton was awesome. The Bitch is Back!! What a kick ass song to Debbie's squat circuit. I pulled some oldies I haven't heard in years....LOVE ELTON JOHN. Here's the Play List:
1. All The Young Girls Love Alice
2. The Bitch is Back (no offense, Debbie)
3. I'm Still Standing
4. I Don't Want to Go On with You Like That
5. Kiss the Bride
6. Philadelphia Freedom
7. Saturday Nights Alright for Fighting
8. Lucy in the Sky with Diamonds
9. Pinball Wizard
10. Someone Saved My Life Tonight
11. Don't Let the Sun Go Down On Me
12. Daniel (great Yoga music!)

Food was right on today! That is a HUGE deal for me...food is my downfall. I really have to work hard to eat right. I know that I'm never going to be PERFECT - I don't want to be! (I had a 1/2 homemade chocolate chip cookie my daughter made today). But I realize that I cannot go overboard. Treating yourself on occasion is permissible by my standards. So long as you get back on the wagon. I know for some, it's cold turkey or nothing. Like quitting smoking. Whatever works for people. For me...if I went too long without a "cheat" - I'd binge! So, I'm trying to just be good. 1/2 of a cookie is AMAZING for me...in the past, it would have been 1/2 of the batch!

On the docket for tomorrow: JOURNEY (Be Good To Yourself!)

Day 2 - Diana Ross

2009-07-29T22:24:00.005-04:00

I didn't get a chance to post yesterday on Day 2, but wanted to make sure I kept a log of my "Play List" drive...I'm really liking this "Play List" marathon as opposed to 6 weeks of workouts. Hey, trick psychology...whatever it takes! So here was the list, and my 2¢ on Diana:

I LOVED the music! Songs I haven't heard in years. Brought back lots of memories...make the workout fly. Here's the list:

1. My Mistake (was to love you)
2. I'm Coming Out (AWESOME workout song)
3. Love Hangover
4. Ain't No Mountain High Enough
5. Baby Love
6. Back in My Arms Again
7. I Hear a Symphony
8. Love Child
9. Love Don't Come Easy
10. Up the Ladder to the Roof
11. You Keep Me Hangin' On
12. Upside Down (great memories...Kathy!)
13. Where Did Our Love Go
14. Someday We'll Be Together
15. Touch me in the Morning
16. Theme from Mahogany (great for Yoga!)

I logged my food...ate CLEAN! Day 2 done!

Donna

Day 1 - Aerosmith

2009-07-27T21:23:00.006-04:00

I was so psyched to start my new motivational workouts with custom play lists. Today was day 1 and I pulled together some Aerosmith to kick it off. Overall rating (1-5), I give it a 4. Don't want to dole out too many 5's...but they came close. Nothing like "Back in the Saddle" to the 9 minutes of squats. Now, the Big 10 Inch was too funny (not sure I could pull that song off in a mixed crowd), but it made me smile. I had one too many songs and didn't get to hear Dream On during my Exhaulted Warrior and Yoga - that would have been the bomb.

Today's overall reflection: WORKOUT IN THE AM! I tell myself that all the time and everyone else, and it's true...if you put your workout off too late, you start running into time crunches and excuses. I know getting up early sucks, but in the long run, it's so worth it. I farted around all day, had an unexpected Doctor's appointment, then had to "hurry" to get my workout in. I did - so I'm proud - but tomorrow - I'm going to EAT THAT FROG first thing. What frog, you ask? Well, Eat That Frog is a time management book by Brian Tracy who's main point is a quote from Mark Twain that basically says "if you had to eat a frog first thing in the am, that probably would be the worst thing you'd do all day!". So, the point is: do the biggest, ugliest task first thing in the am and get it done! To me, this applies to my workout. I feel so much better when I workout in the am, even though I bitch, piss and moan as I get going.

Like Tony Horton said tonight on a Beachbody Coach's Motivational call: after you finish your workout, ask yourself, "How do I feel NOW versus before I started". Odds are you feel GREAT and glad you did it.

Tomorrow's Play List: Diana Ross
1. My Mistake (was to love you girl)
2. I'm Coming Out
3. Love Hangover
4. Ain't No Mountain High Enough
5. Baby Love
6. Back in My Arms Again
7. I Hear a Symphony
8. Love Child
9. Love Don't Come Easy
10. Up the Ladder to the Roof
11. You Keep Me Hanging On
12. Upside Down
13. Where Did Our Love Go
14. Some Day We'll Be Together
15. Touch Me in the Morning
16. Theme From Mahogany

Check back and I'll give you my rating!

Putting my 6-week Plan in Motion

2009-07-26T17:44:00.012-04:00

Okay, my room is ready! I have my inspirational signs up on my walls...:) Well, whatever works. And for me, I need all the smiles and motivation I can get. Debbie is loaded in and ready to go.

I have 36 workouts to go and about 720 songs to workout to! I've made my first play list for tomorrow's workout. I'm so excited! That's what happens when you get older...little things like this are exciting! But, really! I LOVE music, so this is going to be a blast. The challenge will be putting the songs in an order that works with the routine. So, for my first one, I chose the "Bad Boys of Boston", Aerosmith. Here is the list:

1. Remember (walking in the sand)
2. Back in the Saddle
3. Walk this Way
4. Big 10-Inch
5. Dude Looks Like a Lady
6. No More No More
7. Last Child
8. Mamma Kin
9. Rag Dog
10. Sweet Emotions
11. Train Kept a Rollin'
12. Angel
13. Janie's Got a Gun
14. Kings and Queens
15. Dream On

About 65 minutes of ass-kicking rock 'n roll. I'll report back tomorrow and give you my critique. Not sure how Big 10-Inch will go over...:)

Have a great Sunday and let's get ourselves out of the Nasty Overweight Statistic - 67% of Americans are considered overweight (10 pounds or greater). Yikes!

Donna

Fitness Is Like Teeth

2009-07-25T21:02:00.005-04:00

Have you ever lost weight, felt great, then gained some back?

Yeah, who hasn't? As I sit here watching the Red Sox game and getting ready for my "big Monday" (that's when I re-start my workout program AGAIN), I almost went down that rocky road of "you're a failure", "why can't you do this?", "not again!".

Then I realized...getting fit and staying fit is a lot like taking care of your teeth. When you go to the dentist (whether you go regularly, or once in a while, like me), you have your cleaning and x-rays, then you set up x number of appointments to fill all your cavities, crown filling-riddled teeth, etc.. After spending hundreds of dollars and countless hours in the chair, you finally walk away with great teeth! No cavities, nice, white, and clean. You're done, you don't have to do another thing!

You go home, don't brush and floss regularly, and expect the next check up will be great! WRONG! Because you didn't maintain those pearly whites, at your 6 month check up your dentist says "You have 3 cavities".

Argh.

Well, what did you expect? You didn't brush and floss regularly. Or maybe you did, but you have "soft teeth" and you are an unfortunate one who just has bad luck. You could just say the heck with it and pull them all out! Why bother...or you could just keep working at at. A few good teeth is better than none.

So getting to and maintain a healthy weight is the same thing. You workout and eat right, get to your goal weight, then your done! WRONG!

The fact is, fitness (working out, eating clean, and being good to yourself) is a full time job - just like brushing and flossing. It's a hard pill to swallow; who wants to workout every day? Who wants to eat clean everyday? Staying healthy is a hard job. It's not easy - not for anyone.

But just think of it this way: the next time you're contemplating missing a workout, think of that drill coming at your mouth!