All Things in Moderation . . .or Not

The other day I was at the stairs all alone. (I now go up and down 20 times when I'm by myself, for a total of 4600 stairs. I'm always exhausted and sleep well at night after that workout, and it's a great time to pray, meditate, plan or listen to podcasts.) One of my former writing teachers hosts a show called Writers on Writing, and I took the opportunity to listen to one of her podcasts. She was interviewing the female author of a weight loss book. I haven't read the book, so I can't comment on that, except she apparently isn't pushing a particular diet and she encourages people to eat real food rather than processed junk. Kudos to her for both of those things. At the same time, she gave some advice that I had a problem with.

#1. Gyms are basically evil, useless places and walking is all the exercise anyone needs.

Well, lucky her. She lives in New York City, and her lifestyle affords lots of walking, but for many folks in this country, weather and geography make finding a place to walk outdoors something of a challenge. And I'm sorry, but most of us go through each day without lifting anything heavier than our cell phones. If we don't use--and yes, even train--our upper bodies, we will lose muscle strength and mass, as well as bone density over time. So while walking is great exercise, it's not enough, and though I don't belong to a gym, I don't think we should begrudge the man or woman who enjoys running on the treadmill or biking to nowhere while they watch the news on a big screen tv.

#2. Eat whatever you want, as long as it's mostly real food and all things are taken in moderation.

I know from personal experience that this method can work for weight loss and maintenance. The question then, is whether or not we want to make weight the primary reason for our food choices. Don't get me wrong. I was miserable as an obese person, truly miserable, so I understand the obsession with shedding excess fat. As I said, I haven't read the book, but during the podcast interview there was no mention of what foods are truly beneficial to our health, and so should be the foundation of our diet.

Frankly, most Americans could only improve their health and fitness levels by following this woman's plan. It's not a plan for optimal health, but it would make many people healthier. It's not a plan for optimal fitness, but it does seem to encourage people to move their bodies. I wonder then, should we set the bar low? Should we start with the minimum, and if so, should we expect that people will want to or be able to exceed that? Is it enough to just do a little better?

Biggest Loser Week - Warm-up Day

Though our official BL week starts today, since LB worked in L.A. on Monday, I decided to go ahead and get a warm-up day in, so Day One wouldn't be such a shock to my system.

Monday's workout - Treadmill: 7.5 miles at 10.0 incline
Bike: 20 miles at levels 1-4
Abs: 15 minutes of training

Yesterday, Raw Model posted about why Raw Vegans still need to workout, and Terilynn invited us to think about what our bodies are really capable of doing. Timely, no?

"We need a change
Do it today
I can feel my spirit rising
We need a change
So do it today
'Cause I can see a clear horizon

What have you done today to make you feel proud?"
- Biggest Loser theme song

Take It To the Limit!

For a while now, LB and I have talked about taking some kind of physical vacation, the kind where you take a week to go hiking, take gym classes, get massages, weight train, do yoga and focus primarily on your physical being. I did one years ago at Canyon Ranch, in Arizona, and it was a paradigm-shifting experience. Unfortunately I was so out of shape at the time--considerably overweight, stiff, suffering frequent muscle spasms--I didn't get to fully immerse myself.

Realistically, such a vacation doesn't fit our budget or our time constraints right now. So this week, we've decided to bring the wellness retreat home to us. Granted we'll still have real life to do. The bills, errands, work projects and chores can't be set aside, but we will be streamlining those areas to focus on physical challenges.

My favorite reality show is The Biggest Loser. Even with all the editing and time-condensing, and the occasional drama, it's a show that's about taking control of one's life and health. In the end, every Loser is a winner. I love that! Inspired by the fact that the shows participants work out 4-6 hours each day, and even more than that as the finale draws near, we've decided to take on something similar.

While we won't have their trainers or facilities, we've got more than enough to get in intense workouts. This week will be a good push toward June's Bikini Challenge. (Okay, it's really the Swimsuit Challenge, since the guy's are participating, but I find Bikini more motivating.) It will also be interesting to see how far we can push ourselves.

Because a sudden increase in physical activity can lower the immune system, we'll be eating particularly Raw and well, with lots of greens. I'll continue to use my green superfood powders, probiotics and multivitamin. I'm also throwing in some DHA (an omega-3 supplement from algae), and enzymes. It wouldn't do to get sick during our Biggest Loser week.

I'm excited about this! As the theme song says: What have you done today to make you feel proud?

Working Out

Working out has been a real pleasure this week--perhaps because I took Monday as a rest day, perhaps because I've been completely Raw. I've been slacking on my green superfood drink, but I'll plan to bring it back in starting tomorrow. Might as well maintain the high!

Sunday - Walked for 1 and 1/2 hours after my Raw Basics class. (more about the class later)

Monday - Complete Rest

Tuesday - Trained chest, back and abs
1 and 1/2 hours on the treadmill

Wednesday - 6x 225 stairs (Loving this workout! Really anxious to increase the reps.)
early morning yoga

When I include it, early morning yoga sets the tone for my day. I wake up and do a slow dry brushing. Then, perhaps after a quick warm-up on the mini-trampoline, I move into my yoga practice. The key here is to do all of this before I have any human interaction. I may have to maintain our separate room policy after I get married again. When I get married again? If I get married again? You know what I mean!

100% Raw Challenge

All the way Raw and Living today! It was an awesome Tuesday! I spent an hour or so working in the backyard, sunlight pouring down on me, a great view behind my laptop. Such a wonderful feeling to be productive and to do so in such a pleasant space.

Today's Raw goodness:
peach cheesecake with a pile of strawberries
chia pudding with more strawberries
juice of celery, apples, oranges, ginger, lemon and beets
leftover raw tacos and mango slaw
salad of napa cabbage, carrots, celery, lots of orange slices, and sesame seeds
dressing: olive oil, lime juice, sea salt, ginger, and raw honey

Today's workout:
Morning yoga (amazing way to start the day)
Abs
1 hr & 15 min on the treadmill

Everyone talks about the Raw food glow, but don't forget the glow a serious workout can give you! I swear I look 5 years younger when I'm consistently getting great workouts. Looking forward to the stairs tomorrow.

Shout out to Michelle J for staying Raw!

100% Raw Challenge

This week, I've joined some people at gone raw in a 100% Raw Challenge. I'm committed to Monday-Friday, all the way Raw and Living. Yesterday I ate:

chia seed pudding with strawberries
raw tacos with mango salsa
a very large fuji apple
slaw of red and green cabbage, mango, and cilantro with olive oil (yes, my evoo is raw) and lemon juice

Yesterday's workout: trained biceps, triceps & shoulders, 1 hour on the treadmill (That may seem like a lot, but my trusty ol' treadmill can only go up to about 3.5 mph. I jack it up to top incline and power walk.)

If you don't have a lot of time to devote to exercise today, take 10 minutes and put yourself through the old P.E. class warm-up routine. You remember: jumping jacks, sit-ups (we do crunches now) touch your toes, and all that old school stuff. Move your body, boys and girls. Don't tell me you don't have 10 minutes! LB, are you reading this, coffee in hand, from Starbucks?!?!

Last Week's Workouts

Eeek! The days have really gotten away from me. I did workout though!

Wednesday: 1000 steps & a stretch workout show
Thursday: 30 minutes on the treadmill & 45 minutes on the stationary bike
Friday: 1 hour on the stationary bike
Saturday: Rest
Sunday: Yoga this morning, and in a few minutes I'm heading back to the beach stairs



I pretty much sucked at getting in strength training this week. I don't know how that happened, but at least I managed to do yoga this morning. I'm really enjoying that.

My cable package has a channel called FitTv. I've finally started recording some of the many workout programs that are aired on that station. I've meant to do it for some time, but never actually taken the initiative until now. The pluses: variety, doing the workouts at my convenience, and fast forwarding through commercials (though there aren't many during the shows). So far I've enjoyed a cardio stretch show and a yoga show. I've yet to try Shimmy (belly dancing), but I shall.

Move your bodies, boys and girls!

Today's Workout

LB joined me for my Power Yoga workout today. I modified some poses even more than I had over the weekend, as I'm just coming out on the other side of the muscle spasms (Woo hoo!). I also walked for 30 minutes on the treadmill and did some low-key jogging on the rebounder, also known as the mini-trampoline. It felt good to get the body moving after 2 days of rest. Eating particularly well over the last couple of days, means I've rested well, which is always good for healing.

Are yall moving your bodies every single day? Especially you Bikini Challenge participants. . . It doesn't have to be intense. Go for a walk, or ride your bike (or your kid's bike), or do a few simple sets of jumping jacks and the other stuff they made us do in middle school gym. You gotta move! Have fun!

Muscle Spasms and Green Drinks

Sundays are optional workout days for me. Yesterday, I chose to rest. LB wasn't feeling well, and by early afternoon my back muscles were in major spasm mode. Motion usually eases the pain, but it takes a lot of fortitude to commit to exercise when I know it will get worse before it gets better.

I've dealt with this problem since I was 19 years old. A few years ago I started taking prescription medications for it, only submitting to the Rx every six months or so. Yesterday, the pain was bad enough for me to consider taking the pills, but I had 2 brown bottles in the cabinet, and I couldn't remember which one was for muscle spasms. I looked them both up on my friend, Google.

I quickly differentiated between the two, and what to my wondering eyes should appear but, "Users have an increased likelihood of heart attack." Gotta say, that wasn't a real turn on. For the first time, I searched for "muscle spasms" and "natural" or "homeopathic." Here's the first page I found:

I would look to your liver and digestion or the lack of digestion for help here. The liver in Chinese Medicine rules the muscles. If they are in spasm, there are toxins in the body and all your healing is not taking affect. I would recommend green magma or chlorophyll to give your body back basic nutrients. I would also recommend enzymes and don't' be afraid to take 6-8 at a time.

Bottom line: Eat (or drink) your greens, girl! It's just not that complicated, is it? How many other pages could I have chosen? It wasn't at the top of the search results, so I can't believe it's a coincidence that I clicked on that page. I could very well be dealing with toxicity built up over the holidays, though I still believe I tweaked my knee on the sand dune. If I'd stayed with the greens over the holidays, I might've avoided that tweak, or healed from it more quickly. Either way, I'm not taking the heart-stopping meds, unless I get to the point of unbearable pain. For now it's ice packs, heating pads, and green drinks.

Work it Out!

Yesterday, I went back to the stairs. I confess: they're an addicting workout. If they were closer to home, I'd hit them several times a week. And it's not because I'm such a stud. My friend's 13 year old son went with us, and the kid lapped us. (He had a head start...he had his ipod...he was dancing on the landings, so it was more fun, so it was easier--yeah right! Bottom line: he whipped our butts!)

It's really an exhilarating challenge, with the beautiful beach below us, and it's a great mix-up from my old routine. Twice now we've encountered women who use the stairs as their daily exercise. Twice now, we've been advised that the secret to sustaining is in remembering to breathe, and breathe properly.

The sun is shining. There's a cool breeze blowing, and I wish I could drag LB down to the stairs to practice my soft inhale and exhale. He's under the weather, so we're sticking close to home, but tomorrow is another day.

Way to Relax

Today I did yoga for the first time in quite a long while. After working out with Wonder Girl (710 stairs, pretty darn good for a 9 year old) I sent her to shower and nap. I could feel a knot of muscles twisting up right next to my spine, so I pulled out one of my yoga tape, led by the magnificent Rodney Yee. It's old enough that it's on VHS, for goodness sake. I'd forgotten how much I enjoyed it.

The keys to enjoying the tape:

1. Modifying through the difficult poses.

2. Paying attention to proper breathing.

3. No one saying, "Hey mami, look at me!" or "How the heck do I do that?"

4. Zero noise distraction.

Maybe yoga gets better with age. 4 or 5 years ago, I would've strained to complete all the most difficult segments. Not this time. This time I just went with the flow. Try it. You might like it.

The Bikini Challenge

I haven't worn a swimsuit since 1994. That's right it's been 14 years since I slipped into bathing beauty wear. For much of that time, I would've felt comfortable exposing that much of myself, but I rarely vacationed or took time out to relax poolside. I'm not a great swimmer (frankly, I suck), and lounging by a body of water always seemed a little pointless to me. I'd rather lie in a hammock with a book, or go for a hike, or explore new restaurants. Then came the time when I didn't wish to be seen in anything more revealing than a burka. (I'm not kidding.)

Fast forward to 2008. One of our friends sent out this challenge:

Let's schedule a date with a professional photographer and take a group swimming attire photo. Bikini, tankini, trunks, speedos -- your call. Deadline: June 2008

Her purpose is to inspire us all to maintain our commitments to health and fitness. We're spread out all over these united states, so the plan is for us to gather in Atlanta for the group photo. This includes men and women, mostly in their 30's and 40's, with a few husband and wife teams. Everyone's taking their own diet and exercise path, but we're sharing our ideas via email.

Normally this type of thing would make me feel a bit desperate. Since choosing a Raw eating-style, I just feel like I need to keep doing what I'm doing. After all, it works! LB and I are back on track since the holidays. In fact, I think that little eating detour was beneficial for me, as I quickly saw the return of some health issues when I increased my percentage of cooked foods. That motivated me to stay Raw even more than this bikini challenge could. This is my type of competition though--one in which I'm competing against myself.

I'll be ready for the photo shoot. And I'll be wearing a two-piece....no....seriously! Stop laughing!

1 in 6 Black Women Morbidly Obese

"While we're all generally getting fatter, the real burden of morbid obesity is falling disproportionately on one group of Americans: black women. According to a 2002 study in the Journal of the American Medical Association (JAMA), women in general are about twice as likely as men to be morbidly obese, but a sobering 1 in 6 Black women is that overweight--"
--from microtrends, the small forces beind tomorrow's big changes , by Mark J. Penn, with E. Kinney Zalesne (emphasis mine)

My sistahs deserve better. While I've always appreciated and benefited from the African-American cultural admiration of the classic coke-bottle figure, as a group we've gone way beyond that. This is no longer about a subjective standard of beauty. This is our health and happiness we're risking. We are the fattest group of people in one of the fattest countries on the planet, and we have black female celebrities telling us to embrace our obesity. Am I the only one who thinks that's crazy?

Should we embrace being out of breath from a walk around the block? Should we embrace avoiding stairs because our knees ache from carrying the extra bulk? Should we embrace a future tainted by diabetes, high blood pressure, heart disease and depression?

How surprised I was to look at a BMI chart and find out I qualified as obese! At just over 5'4" and 176 lbs (that's where I stopped weighing myself, but I'm pretty sure I added a couple after that), it seems ridiculous that the discovery could come as a shock. I knew I was fat. That was obvious, but I had never applied a medical term, like "obesity" to my state. Fortunately for me, I made the necessary changes, and the term no longer fits.

Looking around at social events, or at a local mall, or a predominantly black church, I can't help but notice it. We're outpacing everyone in growing wider. The good thing is, it's preventable and reversible. If you're in shape, reach out to someone who isn't. Invite them over for a healthy meal or out for a walk. Be the one who brings a delicious but healthy dish to the next family dinner. If you're a little out of shape, decide if you're satisfied, but if you're just plain fat, be real about it. Take a serious look at your habits and address the ones that got you there. Forget the fad diets and other extreme solutions, but seek out help if you don't know where to start.

Life is too short to spend it avoiding dressing room mirrors, so we don't have to face our hips and thighs, or crashing on the couch because getting up and doing something takes too much effort. Black women, believe me, you deserve better.