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Posts from the ‘Fitness’ Category

14
May

Can Lifting Lighter Produce Greater Results?

I’ve always believe in the saying, Go Big, or Go Home. New research published in the Journal of Physiology may have me re-thinking that mantra.

Certainly, how much weight you can lift, and how many time you can lift it will impact your muscle tone. However, there is an important variable called Time Under Tension (TUT)that leads to even greater muscular protein synthesis.

For this study, 8 men performed three sets of unilateral knee extension exercise at 30% of one-repetition maximum strength involving concentric and eccentric actions that were 6 seconds (6 seconds up and 6 seconds down) in duration to failure, or a work-matched bout that consisted of concentric and eccentric actions that were 1 second (1 second up and 1 second down) in duration. Participants ingested 20 g of whey protein immediately after exercise and again at 24 hour post recovery.

The study found that longer muscle time under tension increased the acute response of mitochondrial and sarcoplasmic protein synthesis and also resulted in a significant, but delayed stimulation of myofibrillar protein synthesis (24-30 hour after resistance exercise).

What this basically means is that the greater increases in protein synthesis were seen in SLOW lifting movements (increased time under tension) as compared to the same exercise performed with a rapid movement.

The take-away: Lighter weights can yield great results if you require your muscles to hold them for a longer period of time.

Susan

13
May

Home. Amen.

Finally Home.

Time for some down time and Zen.

Be back tomorrow after Mom’s Day Celebrations with the fam.

;-)

12
May

Friday. It’s #FitFluential at REEBOK. #RBKFITBLOG

Talk about FUN..!!! OMG. Today was epic at Reebok World Headquarters. I’m still catching my breath. Here are just a few photo highlights and the video highlights will follow on Sunday. ;-)

Yes. There was Crossfit action. And it was fantastic how much time they spent TEACHING correct form for everyone. So important. 

It was difficult to watch these men demonstrating proper form. So difficult. 

*ahem*

This was AFTER the killer Crossfit workout they did. Amazing. 

Is that not an AD waiting to happen? #badass

They had all these great stories up in the lobby– this mantra caught my eye. 

Let me just tell you. I cannot lie. I am loving all the COLOR and such in Reebok’s new lines. I used to be boring “all black” girl. Now I’m all about bring on the SASS!!

How cute did they have the first part of the class set up….LOVE.

We got to spend time in the Engineering lab where all the cool science happens. And how sexy are these glasses? You know you want some.

In the lobby they had the history of the brand and its products. OH how I remember my first VHS TAPE Step Reebok with Gin Miller. I kid you not– even if you did these today, you’d break a killer sweat.  Well OMG I just found the whole thing on YouTube:

You have to get over the thongs outside of the lycra in this video. But the workout is fun. So 1990 MTV look. UM that’s back when MTV actually played VIDEOS. 

Enough recap for me today. Time for bed. And HOME tomorrow. Amen.

11
May

Unconventional Ways to Deal With Sore Muscles

I am so completely creeped out right now. The ‘stache, the look on his face, the fact that she looks 16. Plus jeans shorts? The mesh tank wasn’t enough of a statement on its own?!

Last week found me kicking the laundry basket down the hallway with my foot. No, I’m not making my household chores into sports (although there’s an idea). It’s because my shoulders were too sore to lift the blasted thing. Of course it’s not just me who’s resorted to doing weird workarounds because of soreness. The DOMS (delayed onset muscle soreness, also known as the reason why you hurt worse two days after your workout than you did the day after) are so frequent among the Gym Buddies that we’ve come up with our own subcategories. Toilet sore – my fave of the bunch – is when your legs are so sore you have to fall the last few inches to the toilet seat. Bra sore is when you can’t reach behind you to clasp your bra because your arms hurt so bad. Panty sore is where your hip flexors are so knotted up you can’t lift your leg up to step into your undies. And ponytail sore, well that’s what I had last week. Which sucks since I wear my hair in a pony all the time. (And a grey hoodie. I’m the mom from the yogurt commercials!)

Sore muscles are the plague of every exerciser. Whether you’re a fitness newbie or an old hand you’ll have to deal with the pain of a good workout at some point. Science to the rescue! Researchers have come up with some new ways to help you un-clench. Here are six ideas besides the usual rest, ice and compression tips (excerpted from my slideshow for Shape)

Mushroom extract

Funny story: a bunch of Chinese goat herders noticed that their furry friends got a lot peppier after eating a certain type of mushroom. So they did what any curious goat herder would do; they ate some too. Fast forward through a bunch of lab and research experiments and now the cordyceps mushroom is available to all, no goat necessary. According to ShroomTech sports, the ‘shroom works by activating ATP, the energy powerhouses in your cells, to give you “clean” energy without resorting to stimulants. (P.S. I’ve tried these and was pleasantly surprised. They do seem to work but in a very subtle way.)

Cherry juice

You won’t need a spoonful of sugar to help this medicine go down! Tart cherry juice is rapidly become one of the hottest super foods thanks to its high level of antioxidants (more than pomegranates, even!) and other benefits — one of which is decreased muscle soreness. Try adding a splash to your post-workout smoothie.

Epsom salts

Bath salts, not just for grandmas anymore! Magnesium, the primary component of epsom salts, is essential for healthy muscles and is a gentle natural muscle relaxant. The salts, when added to a warm bath or compress, are absorbed by the skin and are actually more effective this way than by taking an oral magnesium supplement. But then do you really need a reason to go take a nice, hot bath?

Caffeine

Your favorite latte just got a healthy halo thanks to University of Georgia researchers who discovered that taking caffeine, about the equivalent of two cups of coffee, helped reduce muscle soreness in women after a strenuous workout. It works by blocking adenosine, a chemical released by your body in response to injury. Just be careful not to overdo this one though as excessive caffeine use can cause muscle spasms.

Foam rolling

Add a different kind of rock-n-roll to your workout with a foam roller. Cheap, easy to use and according to many very enthusiastic adherents, the best cure for sore muscles since ibuprofen, this humble piece of equipment is making huge waves. Foam rolling involves a technique called self-myofascial release which uses pressure and targeted massage to help prevent scarring of the connective tissue between your muscles (the fascia). Take it easy your first time though; while it looks as easy as falling off a log, falling off this particular log can be very painful until you get used to the amount of pressure you need to use.

Creatine

One of the few supplements to hold up under research scrutiny, creatine has been shown to help lessen the pain and duration of muscle soreness from an intense weight lifting workout. Creatine is an amino acid whose job in your body is to funnel energy to your cells, particularly that of your muscles. So more creatine in your system makes for more energy both for building and repairing those biceps you’ve been working so hard on. Even better, reported side effects like bloating or stomach upset are rare and generally mild.

Note: you do not have to be sore for it to have been a good workout. I’m not saying you should strive for sore but DOMS happen to the best (and worst) of us!

Any of you have a tried-and-true trick for dealing with sore muscles? Share, please! What’s your fave category of soreness? Anyone else kinda love being sore? I love a good burn but hate being crippled. There’s such a thing as “good sore” right?

Other Stuff I Wrote This Week:

7 Workouts Inspired by Pop Culture: Shoot like Katniss Everdeen, score like Harry Potter, and sweat like LMFAO (Speedo optional!)

Beyond Coregasm: Top 5 Workout-Induced Pleasures. Yep, coregasms are real. I’ve said it before but now science has proven it!

Should We Be Congratulating Women for Not Having Kids? This is something I’d seriously never thought about before I read the NY Times piece on it.

Top 5 Worst Lunch Foods for Kids. Anyone who’s ever handed a kid a juice box in the car only to watch them power wash the upholstery with it knows that those conveniently packaged sugary drinks can be dangerous.  (Seriously juice boxes have got to be the worst designed packaging EVER.)

11
May

No Time For Small Talk. Tomorrow is REEBOK.

This is where we will be tomorrow. That’s right. Boston. Reebok World Headquarters. Just got in to Boston this afternoon (I used to live here when I was a wee baby y’all). And I may or may not have ordered this for dinner:

We became close friends that lobster and I. He was lovely. And here is my first ramble-on-a-thon in a while:

I finally shot a vlog again!Dang Kelly! In LA I hadn’t packed my USB cord and this week I had it all but the schedule has been NON-STOP. I have been NON-STOP. I’m ready for 2 days straight of sleeping for realz. So yes, tomorrow we will be at Reebok World Headquarters for the first ever Blogger event— yea that’s right! FitFluential is representin!!! ;-) Follow the #RBKFITBLOG hashtag for the play-by-play. And I should be able to shoot more video tomorrow night and share some of the video highlights as well. 

Excited to get HOME on Saturday and be HOME for weeks and weeks. ;-) Cuz things are getting SERIOUS in the KO Comeback as I shared. ;-)

10
May

Mud, Fire and Armour: My First Obstacle Race!

Notice how I’ve never done a triathlon as an Experiment? Or channel swimming? Or deep sea cave spelunking diving?

While I’m really good at pushing myself to try new things, I lean towards trying new things that I think are fun.

And also, if you look at my list, things that don’t involve swimming. We’ve gone over why I don’t like to swim. Short story: I can do it. It’s fine. I hate being wet and cold.

This reticence may not be a bad thing – I’m sure there is an excellent evolutionary reason that I am mortally afraid of deep caves under water – but sometimes my fears keep me from trying something I might really enjoy.

Best case scenario: I find a new adventure to love! Worst case scenario: I get good blog fodder!

And mud up my nose . . . because I am officially training to do my first mud run/obstacle course! It’s called Warrior Dash and it is described as “a mud-crawling, fire-leaping, extreme 5k run from hell.” Well good, because while swimming is not on my list o’ fun, hell totally is.

No seriously though I’m really excited about this. Which is weird because it does look like there is a lot of swimming through mud involved, and if there’s anything I dislike more than being wet and cold it’s being wet, filthy, and cold.

But! I get to climb a big wall (love climbing!), rappel down a cliff (LOVE rappelling!), run through a pile of wrecked cars (love tetanus! Kidding! I just love tetanus shots, one of which I will be sure to get beforehand!) and even jump over a fire (but my hair will be wet so it won’t singe!). Oh and there will be a lot of other crazy people involved which really is my definition of a good time:)

In the remaining time between now and the Dash, while I’ll still be doing different Fitness Experiments I’m going to focus on training to increase my agility, grip strength, sprinting and upper body strength. Oh and my ability to tolerate ick. To help me in my training goals, I’m partnering with Under Armour and their “What’s Beautiful” campaign. This is awesome for three reasons:

1) This is Under Armour! What says modern day warrior better than Under Armour?! It’s actually a part of their name! I’ve long loved their clothes for their durability and versatility (best base layers ever) so I’m excited to put them through some serious work.

2) The What’s Beautiful campaign is all about what we women can do and not about how we look. On their site you see stories from women working to finish a race like me but there’s also a woman aiming for her black belt in karate, a mom determined to “come back from a c-section and a herniated disk” and even one girl who wants to “respect myself and my family.”

Sometimes you see a woman and think wow, she’s beautiful! but sometimes you see what a woman can do and are blown away by a beauty that you hadn’t recognized before.

3. I get to wear cute stuff like these slash capris:

Holy crap I love them so much I want them in every color! (Although I might love them so much I won’t want to wear them in the Dash because I won’t want to ruin them? Hmm.)

And you know how I love my penguin feet shoes and I don’t own any turquoise ones yet so these Charge RC Storms will be perfecto! Of course Under Armour doesn’t want you to be left out of the fun either so you can declare your own personal challenge on their What’s Beautiful site now and enter their competition, where you can win almost $1000 in Under Armour gear!

What Under Armour item are you interested in trying? Let me know in the comments, and you will be entered for a chance to win a $500 Under Armour gift card.

SWEEPSTAKES/GIVEAWAY RULES

Rules:

No duplicate comments.

You may receive (2) total entries by selecting from the following entry methods:

a) Leave a comment in response to the sweepstakes prompt on this post

b) Tweet (public message) about this promotion, including exactly the following unique terms in your tweet message: “#whatsbeautiful” “#sweepstakes”; and leave the URL to that tweet in a comment on this post

c) Blog about this promotion and leave the URL to that post in a comment on this post. To comply with FTC Guidelines (see http://www.ftc.gov/opa/2009/10/endortest.shtm), entrants’ blog posts must disclose that they are receiving a sweepstakes entry in exchange for writing the blog post.

d) For those with no Twitter or blog, read the official rules to learn about an alternate form of entry.

This giveaway is open to US Residents age 18 or older. Winners will be selected via random draw, and will be notified by e-mail. You have 72 hours to get back to me, otherwise a new winner will be selected.

The Official Rules are available here.

This sweepstakes runs from 5/10-5/21

Be sure to visit the Under Armour page on BlogHer.com where you can read other bloggers’ posts!

9
May

Time for bed.

That’s right. I came. I saw. I got dirty, in the 87 degree heat. We had a blast. We got filthy. And I am exhausted. Going to bed. 

;-)

Ready to take things up astonishing notches starting tomorrow. 

 

9
May

Courtney Love, Food Journals and My “Efficient” Metabolism [Watching other people eat]

I… have no caption for this picture. Courtney Love defies description.

“Hershey leaves me my usual tray of foods.” An entire story in one sentence, written by Ms. Courtney Love as her ode (or eulogy, I’m still not sure) to food when the Grubstreet page of New York magazine asked her what she normally ate. They should have known that putting “normal” and “Courtney Love” together doesn’t end well. Of course I found the whole thing utterly fascinating: That they would ask her. That she would answer them. And that she would answer them truthfully because I swear you couldn’t make this up if you tried.

I’ll break it down for you. See, Hershey is her “house manager” and he wakes her up every morning with “a hot washcloth for my face, a leg rub, and a plate of toast soldiers.” So many questions already! What are toast soldiers? (Seriously I must know – my kids would love them whatever the heck they are.) Why a leg rub and not a foot rub? And most importantly, what is a house manager and where can I get one?

Moving on. The latter part of the sentence is where the story really gets good. It turns out that Courtney is very specific when she talks about “my usual tray of foods.” Every day she eats the same thing:

- Sugar in some form (but never chocolate!) from 4-5 a.m., a habit she says is a residual coping mechanism from giving up dope in the 90′s. “When I lived at the Mercer Hotel, they literally called an admin meeting on how to make the perfect warm sugar cookie for me in the middle of the night. Last night I got into some Jeni’s Ice cream in Ugandan Vanilla Bean.”

- A chicken pot pie and potato salad from Dean & Deluca. She adds, “If I can’t afford D.D., I just don’t eat.” (A place which I love solely based on the fact that Felicity worked there while she was in college and I was obsessed with watching Felicity when I was in college, which makes me sound like a crazy stalker if you are too young to remember the hair-lopping amazingness that was the television show Felicity.).

- A fresh cake. “One thing from living next to Paris Hilton in L.A. … she always had a fresh cake in her house. So I make sure someone gets a full, fresh new one every day, like marzipan. My house manager tries to put it in the fridge, but I don’t like refrigeration.”

See what I mean? Every “answer” only leads to more questions! Like, who lives in a hotel besides Eloise? And who takes life tips from Paris Hilton? And who hates refrigeration?! Courtney Love, that’s who.

As I was reading through her interview (and you really should go read the whole thing if only to see how she turns meeting Michael Stipe and “some people from U2″ into an ode to food porn) my first reaction was “She eats what?!” And then I realized that my reaction had morphed from disgust to respect. Say what you will about the Hole lead singer but girl eats what she wants. I’m not saying it’s a healthy diet – she doesn’t even recommend it – but I do give her props for knowing what she wants. She’s a woman who unapologetically eats cake! Every day!  And that is a rare breed.

Thinking about Courtney Love’s strange diet made me think about my own. (Because everything is about me, right?) First, here is proof that I do not have the weirdest diet on the planet, Gym Buddy Krista! And second because I just got the results of my metabolic testing* back. The short of it is that when The End comes, it will be the cockroaches and I left on the planet (and maybe Courtney Love too) because apparently I don’t need food to live.

While Thom Rieck, my metabolic specialist at Lifetime Fitness, said that my RMR (resting metabolic rate or the number of calories I need for basic daily survival) is not the lowest number he’s ever seen, it was pretty low. Even worse, it’s down 150 calories from the last time I was tested. For a moment it sent me into a depressed funk contemplating all the food I don’t get to eat compared to other people and how unfair it is that one Dairy Queen Blizzard is more than my entire daily calorie usage. But! As I sat pondering my numbers I realized that thanks to Intuitive Eating, I don’t have to be afraid of hunger because I’m never hungry (in the extreme deprivation sense – I absolutely do feel hunger pangs between meals). I eat as much as I need to feel full and I, like Courtney Love, eat pretty much what I want. (Although my diet contains vegetables not encased in pastry and way less sugar – I’d feel like crap during the day if I ate her diet.) How cool is that?! Every day I get to eat all kinds of yummy foods and I’m never starving. So who cares if my calorie burn is less than most peoples’? I’m happy. And I’m really efficient! Like I said, me and the ‘roaches. Who knew I could learn so much from Courtney Love?

Are you fascinated by celebrity food journals? Normally I skip right over those articles because a) I think they lie and b) they depress me but I’m glad I read this one! Anyone else have a really “efficient” metabolism? And what’s up with hating refrigeration? Is this like A Thing now?

*This portion of my metabolic testing was the easiest assessment I’ve done so far! All I had to do was show up in a fasted state (only 9 hours so it just meant skipping breakfast), sit in a dark room and relax as best I could with a mask over my face. Of course I managed to make it harder than it needed to be because my body refused to relax. Took me a half hour before they could even start the assessment. Sigh.

 

 

9
May

Make Time.

Hey peeps!! Happy Tuesday. How silly am I that I’m on my 2nd day in NYC and didn’t shoot a video? Well– after my schedule yesterday- here is today:

 

  • Slept in until 8pm (didn’t get to bed until 12:30pm EST)
  • Shower, etc. 
  • Breakfast meeting at 9:30-11:00am
  • Conference call at 11:00am-11:30am
  • Walk to restaurant for lunch meeting with Jay Cardiello (see below, his book is out today!! New FitFluential Ambassador in a big way and an amazingly talented man. Can’t wait to share more of him with you.)
  • 1:00pm leave restaurant with Jay to head to next meeting 
  • 1:30pm Meeting with Don Saladino (Drive 495 Clubs and The Body Wrench, see below)
  • 3:00pm head to hotel
  • 3:30pm Emails
  • 4:00pm-7pm Dinner meeting
  • It’s now 8pm and I’m getting ready to do my cardio, interval style per Valerie ;-)

This is a peek at The Body Wrench (Client) and Don is in the video at like 30 seconds in. His Drive495 gym was seriously the most amazing gym I’ve ever seen. I want to move here just to hang in this gym daily. OMG. 

Here is a video from Jay in Milan, Italy. I just chose a random one –

And today Jay just released his first book!!! How awesome and I’d highly recommend you get yourself one:

Oh, I guess I could share, in case you didn’t know……Jay also has been training my boyfriend for years and years. That’s right.

*Ahem*

I really have to go now. I have some deep thoughts to think about. After my cardio of course– and might I add that I DID my Valerie Waters circuit last at TEN FREAKING THIRTY PM! That’s right! ;-) I’m not playing.

;-)

9
May

Just put one foot in front of the other.

Good morning!! Happy Sunday. I started the day off right with a power-walk in my friend’s neighborhood. It was perfect- sunny and hot early and her neighborhood is HILL-O-LICIOUSNESS. Seriously. And I challenged these glutes and legs by keeping my tempo just as fast going uphill as I did on flat or downhill road. It was a total sweatfest. 

I thought a lot about my goals and my plans for this next phase of the KO Comeback. Since getting back home from traveling for 5+ weeks, I’ve maintained my commitment to blogging every day for 60-days (granted the 60-days aren’t over yet) and I’d say I’m at like 90% of hitting the goal of working out in some way every day 6x week. Now, my next layer of focus in this comeback is to work on INTENSITY. I’ve been good at getting the consistency back and now it’s time to take things up a notch with INTENSITY. 

So, when I headed out for a 1/2 hour walk this morning, I changed my tempo. Instead of saying “Oh I did the Dirty Girl Mud Run yesterday, I’ll just go for a light walk this morning…” I did a true power-walk. I put on some killer tunes and walked FAST and went nutty on the hills. And I went for an HOUR insteady of a 1/2 hour. When I got home I felt so great! 

I switched to a later flight today, so that gives me some time to chill and hang with my BFF Laura. 

This was us last night at dinner. This is Laura and her adorable husband Stu. We had this incredible sushi dinner and I enjoyed a very dirty martini. Appropriate for after a Dirty Girl Mud Run right? ;-)

What is your workout plan for today?