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29
Jan
2013
 Move More with an Exercise Ball as Your Chair



I have been sitting on this exercise stability ball for over a month.

exercise ball as desk chair

No one has really noticed. Except my coworkers no longer come into my office as much except to do a few crunches. I don’t think they like sitting on the ball as much as I do. I think they find it slightly annoying which it can be at times.

Week 1: My back hurt after the first full day of sitting on the ball. After that, my back felt fine. It seemed like it just took an initial adjustment to be able to sit on the ball all day.

After that, I had no back issues. Please keep in mind that I do not sit on the ball for 8 hours straight. I get up, go sit at another desk area, or just move to a different location in the office for a little bit. But, the majority of the time I am at my desk.

exercise ball office chair

Why did I do this?

I noticed my posture was starting to get worse the longer I had a “desk” job. I have been sitting for most of the day for 2.5 years now, and it has definitely taken a toll of my posture. I also wanted to be able to move a little more in my day. Anything I can do to try not to be sedentary is a bonus.

I have also started to do yoga more frequently, and this has helped tremendously with my posture.

The Verdict

Please do not follow my suggestions (do this at your own risk) because I know many exercise physiologists and chiropractors might say the exercise ball is a terrible idea for a desk chair, and say that you need more support. I do agree, that the ball leaves you craving a real chair with a nice back to lean against. But, overall the ball has strengthened my back, helped me move more, and kept me a little entertained!

Guess what else I got this week?

glass water bottle

A new glass water bottle! LOVE it. From Lifefactory, but purchased at Whole Paycheck.

I use glass because I swear you can taste the plastic of plastic water bottles even if they are BPA free.

20
Jan
2013
 January Workout Playlist



Ready for some new music to get you motivated for your next workout?

Here is what I was listening to today for my run:

Enjoy!

Do you have any suggestions of your own? 

When I came back from my run, the kitties were checking out the weather:

cats looking out window

cats at window

Oh you know, just being a cat :)

15
Jul
2012
 You CAN Squeeze in Workouts with a Busy Schedule



I was super busy this past week with work, and writing some extra blog articles for various people. I made it a point to get in exercise even though I would be working a little more. After all, exercise helps me to unwind and get rid of stress.

One thing I found very helpful was to pack one essential gym bag that contains everything I would need for the day: workout gear, work clothes, things to shower with, lunch, snacks, and the usual purse.

Then, the hard part is just to get up and go workout in the morning. I realized I save SO MUCH TIME by doing this. And, I have much more energy during the day. And the best part is that I only have to get up 45 minutes earlier than I normally would.

Inside the big bag, I have a smaller bag for shoes, bag for clothes, and one for accessories, etc. I had something similar to these packing cubes that I used for my clothes. They are breathable so you won’t have your sweaty gym clothes staying gross all day.

If you can’t make it to the gym in the morning, you can always do a workout at home. Bodyrock TV has a bunch of free at-home exercise videos that don’t take much time to do.

And then you’ll need an excellent playlist!

July Workout Playlist

Nero – Promises – Skrillex & Nero Remix
Rihanna – Where Have You Been
Justin Bieber – All Around The World
Kat Graham – Put Your Graffiti On Me
Rita Ora – How We Do (Party) – Explicit Version
Liz Primo – Wind Me Up – Dark Intensity Mix
Jennifer Lopez – Dance Again Feat. Pitbull
Madonna – Girl Gone Wild – Justin Cognito Remix
Afrojack & Shermanology – Can’t Stop Me (Radio Edit)
Taio Cruz – Troublemaker
Rihanna – You Da One
Carly Rae Jepsen – Call Me Maybe – Manhattan Clique Remix
Wild Flo – Wild Ones (Flo Rida feat. Sia Deluxe Remake)
David Guetta – Titanium – feat. Sia

23
May
2012
 Week 2 of My “Training” Plan



I made it through week 1 of the training plan that Mr. Cyclist gave me. Phew! I did everything as he told me. This week got a little crazier with work so, I couldn’t do the yoga that I was supposed to do.

Well… re-phrase that: I made an excuse to get out of the yoga that I was supposed to do. But, hey, I worked a 9+ hour day. I empathize with those who work multiple jobs, and are running around with even less time than I had.

Even when you think you are too busy to exercise or do something, there is always someone out there with less time than you that is fitting in their exercise. No excuses.

Anyway, I feel like I am sleeping better and have less anxiety when I have more structured and more intense exercise. Or maybe that is just like a placebo effect. An added bonus is that it is toning me up more.

As far as nutrition goes…
My goal is to try to eat less junk carbohydrates like processed sugar, chips, crackers, and more high quality carbohydrates like cooked grains (oats, brown rice, quinoa, whole wheat pasta, etc.).

Example A: Mr. Cyclist made a baked whole wheat pasta with some chicken, tomatoes, and artichoke hearts on top. Delicious!

On to this next week!

16
May
2012
 My 2 Week “Training” Plan



Mr. Cyclist wants to see what I am capable of if I actually trained for something. I never been big into races or competitions. Mainly because I don’t feel that I am that good at a specific sport.

I used to be good at skiing… but, can’t really do that here in the South. I was decent at tennis, could run OK, and danced for a while. But, aside from that I have always just been “fit” and not really athletic at anything in particular.

So, I decided I could follow Mr. Cyclist’s 2 week plan for me, and see if I really do see any improvements. Maybe it will motivate me more to see what I am capable of. Who knows.
If anything, maybe I will be able to keep up more with the more serious cyclists. Hahaha.

Day 1: Rode my bike with Mr. Cyclist and friend for 1 hr 45 min–almost 2 hrs. Always pretty hard trying to keep up with him.

Day 2: Run 50% more than I normally would at average pace. So, instead of a 3 mile loop, I did about 5 miles. Was very tired from yesterday.

Day 3 (today): Will do a strength class for 1 hr at my gym. And maybe some extra strength exercises of my own (extra abs and legs).

Not sure what else. I basically ask Mr. Cyclist what to do everyday, and go do it. The nice thing about it is that I can tell him at the end of the day if I completed it or how it went.

Love Your Humps Wednesday:
Found via Pinterest from Marzipan

Now, a message from my sponsor:

When putting a training plan together its important to include stretches beforehand as injuries can occur. Here is an infographic for advice on managing sport injuries. If you want to find out more about other physiotherapy related services, visit or contact one of your local private hospitals in Liverpool.

16
May
2011
 My First Road Bike



The last time I had been on a bike was when I was about 16 years old. I had a nice little mountain bike that got me to and from my babysitting gigs.

After listening to my triathlete/cyclist boyfriend talk on and on about how he loves cycling, I started to think about if I would like to ride a bike again. I used to ride a bike all the time as a kid, why not now? Makes total sense, and it’s another fun, new way to get exercise.

So, after eating lunch with Mr Triathlete, and watching him eat this ridiculously funny portion of pizza and salad, we went to go search out a bike.

I don’t really know a whole lot about the bike I got. I guess I should, but I am still trying to learn everything I need to know. I will get there. I got a Giant Avail something? And Mr Triathlete mentioned how I need 105 components, and I just said, ok. I really have no idea about bikes.

I felt so dorky when I got everything on. Everyone said I was crazy for using clip-less peddles, and told me I would fall down. Well, I fell down. But, I was in the apartment, and on the carpet. So, it was no big deal–yet. I have a good teacher.

Looking dorky

I am still scared about crashing, or getting stranded somewhere with my bike messed up. And I’m afraid that I won’t be able to make it up a hill, or that I will look like a dork. But, I am more excited to feel the wind in my face, glide around more quickly than I can run, and see different scenery more quickly than I can run.

So, here’s to the start of a new hobby/exercise where I have no idea what I am doing. And that’s what life’s about :)

5
Dec
2010
 Hilarious Pics from a 5K/Half Marathon



No, I did not run a half marathon. Perhaps I am too chicken, or just don’t want to put in effort of some longer runs. These pics were from the 5K I did with my sister on Thanksgiving. Mr. Triathlete is the half marathon man.

Lastly, a serious running picture. Not really. I never take any of these 5Ks seriously. My sister and I just run for the fun of it… and for the exercise!

11
Aug
2010
 Fitness Cereal



Fitness Cereal? Seriously? It’s as if Nestle is advertising when you eat their cereal you will become fit. You can’t find this cereal in the US; I saw it in Costa Rica. I just think it is funny to find the different products in other countries that promote health. It even comes with a DVD so that you can belly dance your way to a flat belly! Funny. It’s actually not a bad idea for products in the US. If every cereal we bought had a workout DVD, maybe Americans would have more motivation to workout (and not be so overweight). Just an idea.
The cereal happens to be about 100 calories, 0.7g fat, 25g carbohydrate, 3g fiber, 4g sugar, 3g protein.

Remember 3 guidelines when buying cereal:

  • Choose a whole grain cereal (whole grain wheat/bran/oats should be the first ingredient on the ingredient list)
  • 5g or less of sugar
  • 5g or more of fiber

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22
Mar
2010
 What is the Appropriate Body Fat Percentage for a Runner?



A person’s body fat percentage will vary greatly based on the person’s natural genetic body shape, and type of exercise the person does. This is a general overview of what I agree with and scientific evidence I have found. 
 
 The best way to assess the appropriate body fat for a person is to have an assessment for that individual and a registered dietitian is recommended. Secondly, everyone should be aware of the inaccuracy of body fat testing methods. The best method of testing is to perform a few tests multiple times. One example of an effective measurement is to have a skilled professional take skin fold measurements several times and use the average of all the measurements. Even with this method, the actual results may vary.
What are appropriate percents?
General minimum body fat percent for athletes: 5% for male and 12% for female (these are the minimum percents of fat in the body needed for basic human function–for example, cells need fat for survival). For women, it is especially dangerous to drop to a low percent because it will likely put you at greater risk for osteoporosis later in life. This is largely due to excessive exercise which suppresses the estrogen needed for bone formation and maintenance, and this stress and estrogen suppression will likely cause irregular/absent menstrual cycles.
 
Important Points:
  • If weight loss is the goal, it should be done mostly in the off season and assessed in the off season
  • During training, reduction in calories will not improve performance
  • If body fat percentage is too low, lean muscle mass will be lost which is necessary for performance and health
  • Progress in athletic performance should always be monitored by performance markers, and not by weight gain or loss.
Finally, all food  is part of a healthy lifestyle and each individual should be encouraged to be at their healthiest weight.
*Information from the 2009 Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance
**This article is not a substitute for medical advice.

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