Deep Down Ab Move For The Core

Here is an extremely difficult ab move that gets down deep in your core.

Using a balance ball, get in plank position with feet balancing on the ball. Try to get a ball the appropriate height so that your body is parallel to the floor.

Hold here, shoulders over wrists, abs sucked in tight and making sure not to sag your belly towards the floor. If this is easy (in that your whole body doesn't shake while holding this pose) draw right knee in to chest and hold. Replace foot and repeat with left knee.

It's hard, but stick to it and your abs will flatten faster than a hair straightener smoothes out curls.

Giving Myself Back The Power!

Last week I grew tired of making poor food decisions and getting angry at myself for them, over and over. I thought I had completely lost the power to say "no," it seemed when I was confronted with a delicious desert left over at work, all my mind would allow me to say was "where's a fork?" So! I wrote a blog about going out to buy a ring. I wanted it to be somewhat of a commitment ring, to myself, to make good decisions in the kitchen (and at work where the mashed potatoes are basically butter held together with starch and taste ridic).

I searched and searched (for a long two hours) and finally purchased the perfect, simple, silver band for my middle finger. Since I placed the ring on my hand I have found it so much easier to stop for a second and think. It has given me back the power. It allows me to ask myself what I really want, and why I want it. Am I stressed? Am I bored? Is everyone else doing it? Or am I actually hungry, or simply just need a little treat? It has helped me find my will power again, to have a physical source for it, and to listen to myself and shut up the devil on my shoulder who apparently wants nothing but sweets at 10pm. Plus, the ring is exactly my style and I love seeing it on my finger. The deal is, if I am going to make poor decisions I have to take off the first piece of jewelry I've bought for myself in a long time...and honestly loving the ring is practically reason enough to think twice before popping a few bite sized brownies. This may be the first time being a girl has actually helped me!

If you're searching for will power or to make a commitment, I highly suggest this form of self manipulation. It's working for me, and I thought I had lost my power to say "no" completely!

A Little Laughter Will Do It!

I would like to expand on yesterday's post - one more wonderful way to ward off the wallow is to laugh! It doesn't matter if you have a legitimate reason or anything particularly funny to laugh at, one good guffaw can snap any mood back on track. I realized this last night when, after carrying my mood around all day, a coworker made me laugh out loud (LOL if you will) and I physically felt my tension just melt away. Worked better than a day on the beach in Aruba with an umbrella drink in hand.

Even if laughing is the last thing you want to do when the doldrums get you down, force a smile and a little chuckle and you may just release your bad mood and have a wonderful night after all!

Anxiety Nation

I, like many people I know, suffer from anxiety. I have panic attacks. I get that fluttery, unsettled feeling in my arms and sometimes I have a tightness in my chest that feels like a block of cement. My mind starts on a marathon of sprints, jetting from one subject to another and I feel as if I'll never catch up. Tears often set up shop just behind my eyes and simply wait for the smallest event to allow them release. While anxiety is very common, and seemingly affecting more and more people with the pace of life ever increasing, it is still a very serious and difficult thing to conquer. It can also severely affect your life and your health.

On a day like today when I'm trying to read the paper by nine-o-clock to remain on my schedule, I am interrupted by a friend wanting to chat, my mother needing multiple moments for help with a flat tire, and emails from work, I start to feel the onset of my anxious symptoms. I look at the clock and want to cry that it is 11am and I am just now sitting down at my computer. I feel like a million things are pulling my attention and each interruption only increases my annoyance. My breathing has become shallow, I feel the tears put on their boxing gloves, and my hands feel as if they have tension injected directly into the veins. I work hard to avoid these feelings but they are inevitable in someone as tightly wound as I am in times of stress.

While I certainly do not have the answer to anxiety I have found some excellent ways to cope, and slowing down for a moment is by far the best advice I have ever been given. Taking 3 deep breathes, deep down into the stomach is a wonderful stress relief. Realizing that there are no real fires to put out helps put my situation in perspective (because my anxiety is often self inflicted and for no good reason). And whenever possible I stretch - a few sun salutations or simply reaching my arms up to the sky releases some of the physical tension I feel.

I do not like anxiety, especially when it affects my reactions to my family or friends. However, it seems as if it is an issue I have developed and need to address on a regular basis. Using these techniques can help bring me off the edge and relax for a moment - allowing me to get through my day, productive, calm and satisfied.

Oh Narcissus, Nobody Understands You Like I Do!

I realized today, along with many other days in my past, that I am a narcissist. I look in the mirror every, single time I pass one. I stare at myself and say 'damn I look good' on a regular basis. I glance sideways to catch my reflection in just about every store window I pass, and I absolutely love being the center of attention, no matter how shy or embarrassed I act. I am slightly obsessed with myself, and I find new ways to compliment myself frequently. These traits make me a narcissist.

The word narcissist comes from the mythical character Narcissus who fell in love with his own reflection in a pool and neither ate nor slept just so that he could stare at himself all day. He eventually died. Therefore, the word narcissistic means to be vain or conceited.

I feel however, that a little bit of vanity is not a negative character trait and I'm tired of feeling guilty because I want to enjoy my own reflection. While yes, Narcissus perhaps went a little overboard with the self love, the lesser known part of the story is that a nymph cast a spell on him. She had fallen in love with him and didn't receive the sentiments in return, so she punished him with the curse of unrequited love. Is it his fault the first gorgeous face he saw was his own in a pool of water? So, he fell in love with himself and got a bad rap because it killed him, does that mean we shouldn't love ourselves with as much gusto as long as we remember to eat once in a while too?

I strongly feel that in life, the best person you can fall in love with is yourself. I personally, have worked very hard to feel happy with who I am, what I look like, and how I act every day. Everyone should have the gumption and the freedom to become the person they could fall in love with so that they can walk through life with their head held high and feel proud of who they have become. While my actions and the feelings I feel about myself do fall under the category of vain, I am proud to present myself and my appearance to others, so yes, I will look in the mirror and tell myself congratulations as many times as I want to. If that makes me a narcissist, I guess I'll just have to make sure to not fall in the pool, but I'm sure not going to stop staring.

Need A Personal Trainer? Try the Magazine Rack...

I often times read magazines like Shape or Self, and even though they repeat the same information over and over again, I find them excellent motivation tools. But they can be more! Last year I participated in the Shape Bikini Body Melt Down. I did the workouts outlined in each issue for four months and I have to say that I saw some serious results! I didn't bother to follow their eating or cardio plan, but the workouts themselves gave me structure and challenges in my weight lifting sessions and I felt great!

The routines includes 6 or 7 moves that work several different muscle groups, and usually 1 or 2 that also get the heart rate up. The routines progressively get more difficult throughout the four months so that by the end of it perhaps your doing something you hadn't thought possible. It's slow progress that sneaks up, and then all of a sudden you're fit!

I've decided to follow the routines again this year and hopefully I'll see similar results. It's like your own personal trainer for $4 a month!

The Ring...

I feel horrible...it seems all of my will power has gone out the window and I simply want to indulge in all the foods I know will make me unhappy. I feel sluggish, I've been sleeping too much, I'm having stomach pains...all the symptoms of eating too much sugar and not enough fiber. I'm longing for the light, healthy self I love so much.

So I have decided that today I'm going to go to a store and purchase myself a present, a ring, that I will wear with the sole purpose of making good food decisions. It seems that when I have an outside reason, a purpose other than myself, I can draw more strength and will power from that purpose. I'm not sure why remaining accountable to myself does not work, but I'm hoping that having a physical reminder will encourage me to turn down a free apple pie at work, or stop me from munching mindlessly on the box of cookies that are always available. I will be going today to purchase my new ring, and here's hoping that this strategy works!

Tomorrow Is Another Day! Inspiration at any age

I just read an article about a woman who, during the first fifty years of her life used uppers and downers, emotional suppression, and greasy food to tap down any problems she had in her life, including her weight. She raised her son on microwave dinners and hid her 200+ lb body with giant clothing and denial. However on her 50th birthday she decided to change her life and discover herself. Over the next year she lost 100 pounds and found happiness through will power, pride and acceptance. She says that her only regret was not having made the decision to change her life earlier.

I always find stories of those who lose massive amounts of weight inspiring, but this woman stirred even more 'you can do it!' feelings. This woman has already lived for five decades, has already raised a son, and has habits far more embedded in her persona than I do at my 26 years. I thank myself for using my life wisely and for always striving to remain healthy and dedicated. But I also take heart in knowing that no matter how many times I fall off the wagon and put on a few pounds - I always have another day to try again and it's never too late to make a change.

Willpower - The Nonrenewable Resource

Well, today marks my one month anniversary of resisting the lure of alcohol. I am filled with a sense of pride and strength, and I am confident that I can continue to practice moderation when it comes to alcoholic beverages because I now know that they are more hype then anything else.

However, in my month of practicing sobriety I have discovered that willpower truly is not a renewable resource and it seems we only have a limited amount to draw from. Since the New Year I have made many changes in my life, changes that I assumed were fairly concrete because I loved the differences in my life and therefore wished to continue my new practices. Here is a quick list of the restrictions and "rules" I gave myself in everyday life before deciding to restrict alcohol:

Eat only 1,300 calories a day
Do not eat any sweets at my restaurant job (a difficulty because of the bite sized delicious cookies we have on hand at all times)
Do not drink diet coke
Do not watch TV during the day
Work out every non work day of the week

Since giving up alcohol, every single one of these wishes for myself has become unraveled. I even smoked a few times - a practice I haven't felt the urge to revisit in quite some time. It seems that resisting the draw of alcohol has sapped my willpower dry and I no longer had the strength to resist the other treats I wanted in my life, or the drive to get to the gym.

When an alcoholic enters AA they are encouraged to continue to smoke if they do so already. They are instructed to keep their lives as simple as possible -not to change jobs or start a new relationship or try to foster new friendships in the first year of sobriety, and I can now understand why. I do not consider myself an alcoholic and yet it still took a lot of work and constant commitment to quit drinking for one month. And I did have to sacrifice my other commitments to myself during that month, a turn of events I did not expect or want.

However, I had decided that giving up alcohol was my priority, and I allowed myself the lapse of other commitments in order to ensure the completion of my month long sobriety. Now, I accept my slip ups and it is time to get back on track and find the balance between all of my self improvement goals. I do not wish to simply jump back in to drinking wine a few nights a week or requiring an alcoholic beverage in order to make an event feel special, but it is no longer a commitment which must require all of my willpower. Hopefully I can now enjoy the sweet-free work nights as I did at the start of the New Year and get back to my productive, healthy days - all while enjoying a sip of wine every once in a while.

Change Your Food Habits, One Sub At A Time

I know that a lot of people want to lose weight, but they also don't want to give up food that tastes delectably delicious. Personally, I eat relatively healthy as a rule, but I took a long road to get here. Most of the changes I made started with small substitutions that helped shape what I eat on a regular basis.

Sure, everyone knows you can substitute low fat sour cream for the regular flavor, but have you ever tried yogurt instead? Plain yogurt has a slightly silkier consistency than sour cream, but in a taco or over a quesadilla you'll never know the difference. Plus, yogurt has far less fat, more calcium and protein than empty-calorie sour cream.

Oatmeal is a great breakfast, but the prepackaged kind can add a lot of sugar and the plain kind is pretty....well plain! I add honey and dried cranberries instead of brown sugar to pack more sweetness, antioxidants, and vitamins to an already excellent breakfast.

In sandwiches, try spreading avocado in place of mayo or mustard, even cheese. It has a ton of flavor and adds a richness to any sandwich, while giving you some healthy fats and fiber to fill you up for longer.

Lastly, anything multi grain is going to fill you up faster and give you more protein and fiber than anything white. So whether it's a bagel in the morning, bread for lunch, or pasta for dinner, substitute the brown, multigrain or wheat kind and instantly improve the impact your meal will have on your body.

Happy subbing!

Bookcases with Breakfast and a Sense of Pride Built

There is just nothing like doing something positive for yourself and coming through on a challenge. Over the weekend my mother and I went shopping for some new furniture to make my apartment more comfortable and easy to live in for both of us (it's not really meant for two people).

Putting together the bookcase last night I realized at one point that if there had been a man around, I would have been sitting on the sidelines watching someone else put together a bookcase that I just as easily could have done myself. Chivalry is great and everything, but I like the fact that I can still break out the hammer and pound down some nails. It gave me a sense of self sufficiency that I enjoyed and when I awoke this morning I saw a piece of furniture that I built myself, standing proudly against my wall.

What kind of challenges have you overcome recently? Be sure to recognize them and give yourself a pat on the back!

Kick It, Punch It, Jab Jab Jab

An excellent way to squeeze some cardio into your day without any equipment at all, while getting a full body workout, is kick boxing! Listen to music and time your punches, jabs and kicks to the music to alleviate boredom. Mix up slow, concentrated punches with fast spurts, throw some squats in there, and shuffle from side to side - there are so many variations to the moves you can come up with, all while giving your body an excellent work out, and maybe even having some fun!

Question: Are Ex Boyfriends Friend Material?

For those who know me, I am a person who does not like to give up easily on the people in my life - and lately I've been wondering if this would be considered a healthy quality or detrimental to my emotional well being. Every person I've ever dated has fallen into my relationship graveyard after much distress and many attempts to throw them a lifeline and remain friends. It seems that I have a difficult time simply letting go, even those who have treated me badly or given me several reasons to rid my life of their presence and influence. I'm not sure why, but I feel that once I decide that someone is important to me, I cannot seem to reverse my opinion.

This is a trait that my close friends enjoy about me, but just now - as I am reminded of my ex boyfriend by a line in a song and resist the urge to contact him - I wonder if the trait is a healthy one. It's not that I want to keep these people around to simply rehash our failed relationship, I simply feel that having spent long periods of time together, sharing memories and large portions of ourselves with each other, shouldn't we at least remain in each other's lives as the kind of friends who check in once every few months and grab a cup of coffee once a year to catch up? Perhaps the reason why these people are not in my life has less to do with me and more to do with the type of person I date - the kind of person who has the capacity to treat me badly and who gives me reasons to rid them of my life - perhaps this type of person is simply not the 'friends after sex' type.

While I still maintain that if I think fondly of someone I should be able to send them a text with the line in a song that made me think of him and smile, my question becomes does this habit fall into the 'healthy lifestyle' that I not only pride myself on but preach to others?

Got a Kink? Roll It Out With Foam!

You may have seen this tool in your gym and passed it right by because let's face it, a round piece of foam doesn't look all that helpful. However, that white log of hard foam sitting in the corner is much more helpful than most people think. Since I have injured myself due to tight muscles and improper stretching, the foam roller has become my new best friend.

A knot in the muscle cannot be stretched out. Once a knot is formed, stretching effects the tissue around the tight area, but not the knot itself. In order to loosen up the knot and prevent injuries, the knot must be massaged out. The foam roller is an excellent, inexpensive way to self-massage and prevent injury, while improving performance. Use the foam roller after a workout (or simply as a daily habit) and go through your regular stretching routine afterwards. Your muscles will give a nice stretch and thank you.

There are many helpful websites detailing proper form for foam rolling

Ex: http://www.diet-blog.com/archives/2008/02/18/the_mighty_foam_roller.php

The purchase of a foam roller costs about $25 and will include an instructional DVD. They are available at any sports store such as Dicks.

Happy rolling!

Take a Vacation - From Your Own Criticism

I haven't written in a while and I have either plenty of good excuses, or a number of cop-outs. Circumstances have made it difficult for me to focus my mind, find the time to write, or figure out topics to write about. Usually when I lose focus and falter from a routine that I pride myself on - be it working out, eating well, getting up early, reading the paper - I view the deviation from my healthy habits to be a failure and I get down on myself, chastising my commitment and therefore making it more difficult to get back on track because I now have low self esteem on top of my good excuses/cop outs.

This time, I've decided that I am not going to judge myself on the week when my keyboard was silent, I'm simply going to evaluate the time and decide how to move forward. Sure, I've been sick, I've been going through a hard time emotionally for a number of reasons, and my routine was interrupted which always generally throws all my rules out the window. Whether or not I'm accepting these reasons as good enough to have eaten poorly, rejected the gym, watched television for days in a row and ignored my laptop is besides the point. The point as I'm choosing it to be, is that these things happened and I would prefer for them to stop. I'd prefer to be back on my regular schedule and get back to being productive.

I think this attitude is important, especially in the lives of those who have high expectations for themselves and therefore are extremely disappointed when those expectations aren't met. It's important to give ourselves a break, and realize that sometimes we just need a break. Whether it's a few days where we eat the foods we don't generally allow ourselves, or a week when we don't get to the gym, or a day when we get nothing accomplished, I think we all make mistakes and should be a little bit gentler with ourselves when we make them.

When I felt ready to get back into my regular scheduled programming I welcomed it and felt happy to get back to my comfort zone. I am not angry at myself for letting my weekly goals slip by, I am only using the time as a learning experience, and encouraging myself to keep up the good work.