reverse crunches

Lose That Lower Gut Flab – Reverse Crunch

Lie on your back with your feet off the floor, knees bent, and ankles together. Bring the tops of your quads inward and onto your stomach so that you don’t swing your legs to gain momentum during the movement. (This also helps you isolate your lower abs during the crunch instead of engaging the hip flexors.) Relax your head, neck, and shoulders, resting them on the floor. Rest your arms at your sides, palms facedown on the floor. Lift your pelvis off the floor, and curl it toward your rib cage. Make sure to exhale fully while you’re crunching in order to maximize the contraction.

If you really want a challenge, hold your arms out at your sides and several inches off the floor. This helps to further isolate your abs, prohibiting your arms from assisting in the crunch by pressing off the floor with your hands.

Do You Have the Right Attitude?

I read this today – and it is so true.  I may even try the “exercise”.

Do You Have the Right Attitude?

Do you have what it takes to reach your weight-loss goals? If you think it’s all about diet and exercise, you’re wrong.

It sounds crazy, I know. Exercise and a proper diet are crucial to all weight-loss and fitness programs. But to reach any long-term goal — especially one that requires a major lifestyle change — you need to improve your attitude too. You can have all the external support in the world, but if your self-esteem is in the toilet, you’ll never have long-term success.

Having the right attitude is so important because thought is behavior. The power of the mind is total — the way you think about yourself manifests as your reality. We all know how easily negative thoughts can lead to lack of confidence, hopelessness, and depression. You’ve heard about self-fulfilling prophecy, right? Well, if you tell yourself that you’ll always be fat or you’ll never find happiness, chances are you’ll end up fat and unhappy. Hey, it makes sense.

Okay then, let’s turn that scenario around. Tell yourself that you can get fit and you will be happy. It’s that simple. You can master your own fate with positive thinking!

Test Yourself

To see whether your thoughts are predominantly positive or negative, test yourself. It sounds extreme, but you only need to do it once: Carry a small notebook around for an entire day. Each time a thought about yourself pops into your head, write it down and assess whether it’s positive or negative. At the end of the day, tally your positive and negative thoughts. Even if you already suspect you lean toward the negative, seeing those thoughts on paper might give you the kick you need! When you change your attitude, you’ll change your life.

Source – Jillian Michaels daily newsletter  – Sign Up Here

race against time

Have I mentioned lately how much I dislike running?  Its always seems like too much work!  We used to run in a block formation every day in corps (um, drum & bugle corps – kind of like marching band, but not as wimpy and we traveled the country via bus and slept on gym floors- I was in the color guard).  I always hated it – it was always at the crack of dawn, before eating, we were always tired and sunburned.  It felt like torture to me.  Even though I had a great example in my dad – I still hated it.  I usually had a sprained ankle or knee from dancing and jumping.  There was no mercy!  When they turned the lights on in the gym we’d have about 10 minutes to get some clothes on and meet out at the field.  The slow people would be put at the front of the block.  I was usually in the middle and had to push people in the rear.

It’s no wonder I hate it.
Yet, I have signed up for my second 5K – on July 12 – the Keep LA Running event in Playa Del Ray.  IronMom was looking for a 10k, and I found her one in LA.  Since she’ll be driving out here, I guess I  kind of HAD to volunteer to do the 5K.  It’s a Run/Walk so I know I’ll be in good shape.  I got a few other friends to enter: Tony and his wife Jeannie, Annette and Nate.  If you want to do the race, it’s $30: http://www.keeplarunning.com/

My time in last years West Hollywood Pride Run was adequate for a 5K run/walk that I did zero training for: 44:43.  So, this is the time I need to beat.

Today, after 5 min tread walk, 5 min row, 5 min bike, and an ab workout, Tony & I decided to hit the Treadmill.  I thought to myself “10 min” but when I got going I knew this was a perfect opportunity to knock off a mile.  I did intervals, 3.5mph walk and 4.0mph jog (occasionally 4.3mph and at the end 4.9)  We crossed our one mile finish line at 15 minutes.  I think though, that once we get going past a mile, the running will get easier – it felt like it was getting there.  If I can shave 2 minutes off each mile (13 min mile), I will be thrilled and I’ll beat my lazy run/walk time from last year.

So, there you have it folks, Jennifer Freel has a goal.  Showing up just isn’t enough anymore – I have to beat my 5k time.

finding your fitspiration

I’ve been thinking a lot about finding a “fitspiration”…a photo of someone whose body you admire, want for yourself…to keep you motivated and goal oriented.  Your fitness inspiration.

To me, a photo of a stranger (or even stranger-celebrity) just doesn’t do it.  It’s not realistic to me.  I think about people who have really accomplished something, real people, people I know.  So, who are my fitspirations?   I have a few:  

(pics are included below – if you can’t see the pics in the blog feed, go to: http://www.fluffytobuffy.wordpress.com to view original post!)

Meet Stephanie! 

 

 

 

 

 

 

 

 

 

Stephanie is a wife and mom of four young kids.  Yep…four!  If Stephanie can find time to kick major ass at the gym on most days – then so can I.  She has her own media buying business, manages a super-busy home, gets all the kids to school and back, she’s a Girl Scout Leader, Soccer mom, Dance mom, Basketball mom, School Volunteer…AND she ran her first (two of them!) 10k’s in the month of May to celebrate her birthday and one year of being on the workout bandwagon.   I like to call her Iron Mom.  You should see her sexy muscles! 

Meet my Dad!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

He’s the one crossing the finish in the white tank top – making it look so easy-peasy. (J069)

My Dad started running in the 80′s as a 40-something hard-working Dad of three.  His dedication to running never interfered with him being able to be home for dinner every night, being at all our school functions and working 40-minutes away from home.  Dad trained for and completed a few Marathons!  He tried to get us involved, but I think only my brother John really followed through by joining the cross country team.  25 years later, I finally figured it out – I can do it.  I can be fit.  I can have fun doing it, too.  I’m so happy that I have my Dad around to give me a pat on the back and even answer some questions about fitness and running (even though I still don’t like running…haha)

The other thing that motivates me is looking at pictures of myself.  I never want to be as low as I was when I looked at these photos right after taking them  – only a few short months ago. 

In these pictures I see a girl who is generally happy – but hiding in the black sweater, baggy shirt, and using a scarf to draw attention away from the belly — she’s tired and a wee bit down on herself, and her size 12′s are actually too tight. 

March 30, 2009:

 

 

 

 

 

 

 

March 8, 2009.  *screams* look at that belly!!

 

What had I allowed to happen to myself?   I was out of shape, and so tired all the time…and eating too many cupcakes!

I’m the kind of girl who likes to be in control, but I had lost control of my own body; although, I’m thinking I never really had control of it to begin with.  When I was in my 20′s I drank and overindulged…quite a bit….and it never added up to pounds.  (oh, to be twenty again!)  I never was a skinny girl, but I was never categorized as overweight either.  I turned 30, gained a few LBs, lost a few depending on the boyfriend situation…and then…Nate.  In five years time, I gained what Nate and I refer to as “Nate Weight”.  I know part of it is metabolism and age, but we still like to laugh and call it “Nate Weight”. 

Being happy made me fat – but being fat does not make me happy!!   When I started to hate every single picture of myself, I knew something had to change.  You can’t crop your hips, fat arms and tummy out of every photo.

With a few great fitspiration examples around me, I finally realized that I have the power to change.  And I have. 

Who is your fitspiration?

The Silent Bully

I had never watched “The Biggest Loser” – but I did tune in for one episode this past weekend because I wanted to check out Jillian Michaels.  I wasn’t sure I liked her flavor of “tough love” but I could tell that the people were really working hard, and I *think* she does care about them.  Jillian is a bully.  I suppose, if given the choice in a trainer of a drill sergeant, a cheerleader or a bully, I’d take the bully. 

If I had to deal with the cheerleader-type trainer, I’d probably punch her in the face for being so chipper.  If I had to deal with a drill sergeant, I’d hate myself so much I’d probably give up and cry myself to sleep every night.  At least a bully makes me want to fight back and prove to her that I can do it.  (funny enough, she sells T-shirts on her website that says “I’m a Bully”)

Yesterday, I bought Jillian’s workout cards to take to the gym.  It’s called “Hod Bod In A Box”

I have to say, it is pretty good. I was really needing to kick up my workouts a notch, and this is a great way to mix it up – without hiring my own personal bully. 

There are 8-10 complete workout cards.  You have to get through all of the circuits on each card in about 30-40 min, followed by 15-20 cardio afterwards.  Tony and I did “workout 1″ (card example above that has a red tab, it is double-sided).  I’m already sore.  I was still a bit sore from Tuesday nights class, but need to get moving again after taking Wednesday off.   The other cards have explanations of the exercises (and photos) that are listed.  It took us about 40-45 min to get through them this time because we had to spend a few seconds reading about the particular move – but we’ll plow through it next time.  Fortunately, Tony already knew most of the moves.  We collected hand weights, benches, mats and stability balls from the various areas of the gym and set up shop in an empty classroom.  We didn’t have a jump rope so we just did the “invisible” sort…and doing the sprints in the room felt a little silly, but we did it anyhow.   If I didn’t have Tony I would not have done most of it.  I’d feel like a total tool.  The wall of mirrors were a constant reminder of how far I still have to go…and I’m thankful that I feel comfortable enough with Tony to look like a total slouch. 

Today’s workout was pretty humbling…who knew a silly card could do that?  I have a whole new respect for my body – and know that as challenging as it was today – it will be a little easier tomorrow.

a booty like a bag of nickels!

Tonight, I had my butt kicked. Tonight, I tried my very first group fitness class.   I’ve done yoga and stuff – but never a real fitness class at a gym.  Holy bologna, this was no joke, yo!  I have never worked so hard in my life.  I loved it – I hated it – I laughed…and I was drenched at the end of class.

I nearly peed my pants, too.  Yep.  I didn’t really have to even “go” … but this ab workout was a killer.  I was squeezing SO HARD…if I was maybe 80 years old, I would have emptied my bladder right there in the class in front of everyone.

Here is a description of the class:  (at LA Fitness)

Body Works Plus Abs

• A weighted workout set to the rhythm of the music. This class improves overall strength and endurance through the use of dumbbells.

We used a step and hand weights (heavy and light).  The instructor was fantastic.  I know, I said I’ve never done a class before, but I have used those home DVDs and I was in color guard for marching band and drum corps which required group exercise and dance classes all through my teenage years.  When the going got tough, she’d tell a story so we’d forget about the pain.  We were doing some step lunge work …grunting….sweating….and she commented “Come on!  Lower!  You don’t want your booty to look like a bag of nickels, do you!?”   The imagery was enough to make me keep going….a bag of nickels…lumpy, bumpy…. ewh, no!….WORK IT! 

So, the class – free  with my membership – turned out to be not so scary, and loads of fun.  I’m not sure I’ll be able to walk tomorrow, but I will be back again next week. 

Got Heart?

Sunday – start of a new week, a clean slate, a new beginning.
I hit the gym today and thought about my heart.  I have a new heart rate monitor watch and I intended to use it (but the thing turned out to be a piece of crap so it’s going back to the store tomorrow.)  Either way, I was thinking about my heart – and how hard that muscle has worked for me in my 30-something years, and how I rarely think about it – and sometimes abuse or neglect it. 

I am amazed at my increased endurance today – even compared to last week and certainly better than two months ago.

Did you know that heart disease is almost TWICE as likely to develop in inactive people than in those who are more active?  It is the single leading cause of death for American women.  Not cancer. Nearly twice as many women in the United States die of heart disease, stroke and other cardiovascular diseases as from all forms of cancer, including breast cancer.

I hadn’t thought much about heart disease.  My mom and grandmother both died from cancer so, every six months I get checked out.  I completely neglected my heart until last year my gynecologist noticed a possible murmur and suggested I get it checked out.  My gynecologist!  So, I called my physician and he scheduled an echocardiogram. 

As I was laying there waiting for the doctor who would conduct my test, I started to feel pretty small – I felt embarrassed for neglecting myself, but it would take me almost another year to get off the couch.  The echo did confirm a murmur.  “Nothing to worry about, but we’ll watch it” was my course of treatment.  OK, cool.  I talked to my Dad and he mentioned that he has one too.  Back to the couch I went.

I spent my twenties in complete fear of Cancer and never once thought about my heart.   Never.  I only recently realized that I CAN have control of my health – my life.  I am in control.  I am making the change.

Get off the couch, and start now.  The American Heart Associaton website is worth a visit, check it out for lots of helpful tips:

http://www.americanheart.org/presenter.jhtml?identifier=1200013

This workout is brought to you by the letter “L”
I have my Dad to thank for today’s workout. The letter “L” – as in “Lee”.
It’s kind of a long and strange story, but in the end, perhaps it will make sense – either way, it makes sense to me.

I have a chronic condition that is lovingly referred to in my family as “Freel Neck” (I won’t bore you with the actual diagnosis). It’s a problem passed down several generations by my grandmother, Nana Freel (and possibly before). Nana, my Dad, me, my cousin Laura, and possibly my brothers all have “Freel Neck”…and it sucks.

Neck pain is the pits. If you suffer from your own version of “Freel Neck” you’ll understand this completely. Driving, running, sitting at a computer, yoga, even watching TV is painful. You have headaches, shoulder aches, back pain, leg pain, tooth aches and I swear, even a stomach ache sometimes. When “Freel Neck” is really bad, I make poor food choices, I sit around, grind my teeth at night, and I get depressed. Sometimes I even cry.

Because of “Freel Neck”, I have been going to various chiropractors for most of my life. Many people are afraid of them – but this much is true – when I take care of my neck, all the side effects go away. In January, I started seeing a new guy – Dr. Ron. Dr. Ron is wonderful and also has acupuncture and massage in his office and bills your insurance for all of it. Sometimes he tries out experimental sports therapy treatments on me because he knows I’m always ready to try anything…but we won’t discuss those strange and odd treatments right now.

Yesterday, I went to see Dr. Ron. He had no idea that I was working out, lifting weights – and he commented on the change in my posture (Since I’ve seen him last, just 3 weeks ago). My shoulders are a bit closer to where they need to be, and the muscles in my back are more developed and balanced. I was shocked. I know my head is in the game of dedicating myself to my physical body – but I sometimes feel that the physical body has been a bit slow to respond. I instantly felt encouraged.

So, why am I not thanking my Doctor for today’s workout? When my Dad committed to taking care of his own body (he became a marathon runner in the 80’s) he started to see a Chiropractor – and took me with him. I was never afraid and even as a teen, I felt the benefits of having all my pieces put back into the right place.

Today at the gym, I thought about my Dad and his dedication to running. I thought about my friend Annette who is running intervals for 3 miles now (way to go, Annette, you made me realize that it is possible!) and I stepped up my game.

I ran 1-minute intervals. While this may seem really easy to some, it was a big accomplishment for me. I didn’t think about “Freel Neck” at all – I thought, “I CAN DO THIS!” and I did.
Thanks Dad!

female aged 30-something seeking new body for fun; life.

Here we are in June – my dedication to the gym is starting to pay off. I really started applying myself at the end of April.

I went into it wanting the following:

1) better self esteem
2) feeling good physically
3) feeling good mentally
4) get fit, not skinny and drop a size (hey, maybe two, but I’m not greedy…yet)

#4 is important, but honestly, after a few weeks I realized that it’s not about the number. It’s about what’s going on in my head. Even though I’m wearing the same size pants, I have accomplished the first three things on my list and that is whats getting me out of bed in the morning at 5:45. Eventually, I’ll accomplish #4. The thing is…the better I feel about myself, the less I stress out about weight and size; but that doesn’t mean I don’t want it. Now, more than ever, I think I am starting to accept myself and appreciate my body – it can do some pretty cool things!

I can tell that I have more endurance. I hurt less after a killer workout. I am having fun mixing it up and working out with my friend Tony. We make a good pair in the gym. We don’t meet every day, but I really look forward to the days we can count our crunches, match our reps and high five each other at the end of the hour.

I have also learned a few things that I never anticipated.
I have learned to be good to myself. Be patient. I have noticed a change in my attitude…there is less talking down to myself and more building up. More “I can do it!” and a lot less “I suck at this.” Even if I suck at it, I have realized that its a little easier if you mentally put yourself at the finish line rather than still in bed.

So, it’s progress….and progress is good.

“If someone in your life talked to you the way you talk to yourself, you would have left them long ago.” – Carla Gordon

It really is funny what gets you pumped up in the morning.
Today it was the news on the radio (KNX 1070am) on my way to the gym.

While there certainly are very big news stories today (GM files for bankruptcy, an airliner is missing in route to Paris) it was not these stories that really got me going.

The first story was about a new law in LA that starts today to restrict water usage for lawn watering. They never mentioned what the restrictions are. Certain days of the week? Times of day? Nothing. So, I hope Nate’s gardeners (who don’t speak English) have some kind of idea (and know how to reset the sprinkler system) or he will be facing a penalty.

The second story was about new documentation requirements for border crossings. The reporter even talked to someone at the border and mentioned the big line up at the border from Mexico this morning. Do you think he would have said what the new requirements ARE? nope. With my own father living in Mexico, I like to keep up on this type of information.

It got me so pissed off that I ran longer intervals than ever before.

I started my career in news radio and even at the age of 19, I knew that you need to give the people at least some of the basic facts. Two stories in a matter of fifteen minutes lacked critical information yet I now know that Susan Boyle did not win “Britain’s Got Talent” and has checked into a hospital for exhaustion.

Susan Boyle. Susan Freakin Boyle. I can’t stand her and really do not care. What is WRONG with the news reporters of today? Where are our priorities? I took it out on the rower for 5 minutes after the treadmill.

Typically this radio station is pretty good, but while I was on the treadmill I couldn’t help but to think the following:

This is EXACTLY why I didn’t stick with a career in News. Too many stupid people. I am not saying that I’m a genius, but I’d like to think that I could come up with a logical non-biased news story covering all the major points.

Here are the facts they left out incase you’re curious (I had to look it up):

Mandatory Sprinkler Use – restricted to Monday & Thursday: limited to 15 minutes per area

Border Crossing approved documents -
U.S. passport, a passport card, a trusted traveler card such as NEXUS, SENTRI or FAST, or an enhanced driver’s license.
more info here: http://www.cbp.gov/xp/cgov/travel/