New Class

For my "renewal", I decided to try some new classes at my gym. I am current doing water aerobics two days a week, and using the tredmill or elliptical once a week. So, I decided to try Pilates. I missed the first two classes due to weather and an RA flare, so I was excited to attend my first class today.

I was thinking, how much different can it be from yoga? I've done yoga for years, so no big deal...right?

Wrong. Pilates kicked my ass!

Now, this class does not use the machines; it's all floor work. And there is more emphasis on the core. And my core is in need of some serious help. My core is in some pain right now. I am hopeful that in time, I will be just fine. I love the class and my instructor. She is so encouraging and helpful.

It's a good thing water aerobics was cancelled tonight due to pool maintenance!!!

Too Much of a Good Thing

While on my vacation, my friend told me that her mother in law was hospitalized recently because of hyperhydration, also know as water intoxication. Hyponatremia occurs as a result of low blood sodium. Often, sodium is not replaced because it is further lost via sweat or urination. Probably one of the most famous cases of hyperhydration involved Jennifer Strange who died as a result of ingesting large quantities of water as part of a radio station contest where the prize was a Nintendo Wii.

Thankfully, my friend's mother-in-law is doing find. Her case involved drink only water. She would not drink coffee, juices or anything other than water. She was at her doctor for a routine check-up when she passed out in the lobby.

So what happened? Well, becuase she only drank water, her electrolytes were out of balance. Our bodies need a certain amount of sodium and magnesium to maintain metabolic health. Her body had too much water and not enough electrolytes.

OK, so should you chuck your water bottle? No, of course not. Just remember to listen to your body. When you are working out, you may want to consider a sports drink with electrolytes to replace the ones that were lost.

Bottom line: Moderation!

Beat The Heat

If I had known that the weather would be this oppressive, I would have re-thought this month's Challenge!

It's hard to get out and do something when it's 90 degrees and 80% humidity. If you can get out, please take care of yourself. The Mayo Clinic suggests the following:

• Take it slow. If you're used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.
• Drink plenty of fluids. Your body's ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you're working out — even if you don't feel thirsty. If you're planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.
• Dress appropriately. Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.
  Avoid midday sun. Exercise in the morning or evening — when it's likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.
• Wear sunscreen. Sunburn decreases your body's ability to cool itself.
• Have a backup plan. If you're concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building

Stay cool!

For The Pregnant Active Academic

For those of you who have been bitten by the pregnancy bug, have no fear. Fit Pregnancy has some great tips on fitness and nutrition to help you stay healthy during and after pregnancy.

So for all you expecting moms...check it out!

Best wishes,
Seeking Solace
(And no, I am not pregnant.)

Should I Work Out When I Am Sick?

It's that time of year when we are in a never ending battle with colds, flu and other forms of general crappiness. Many people often wonder if they should postpone their workouts or just suck it up. Well, the good news is that you do not have to be a martyr when it comes to exercise.

According to a Web Md article, you should listen to your body. If you feel sick, maybe it's best to take a break. If you have minor symptoms, you may work out, but go at a moderate pace. Also, you should allow yourself time to recover. Returning too soon can actually cause a relapse of the illness. Take it slow when you do return, so as to allow your body to adjust.

Don't forget to take precautions when working out as well.

• Wipe down equipment before and after use. I suggest before because there is no guarantee that the person who used it last wiped the machine!


• Wash your hand frequently.


• Get plenty of rest.


• Eat well to boost your immune system.

So, no more feeling crappy about missing a workout because you are sick. I mean, you already feel crappy when you are sick, so why make it worse!!!!

Moving throughout the day

Good article from Her Active Life on moving throughout the day

Move More, All Day Long (select link for full article)

One of the simplest ways to stay fit and feel active, as well as maintain a healthy weight, is to keep moving throughout the day. If you need to lose weight, moving more can help - cutting back on food isn’t something most people enjoy, and by getting a little more activity, you can get to a healthy weight while still eating a robust diet.

The problem? There are only 24 hours in a day, and we can’t always make time for long gym sessions. So, you need to find easy ways to “fit in” fitness. Below are a few suggestions:

1. Walk at least one errand each week. If you plan on doing some shopping this weekend, walk to the mall. If you’ve got a medical appointment over your lunch break, stroll over if you can. If possible, make arrangements so that your errands are within walking distance, and those little trips will add up. If the distances are too far to walk, then park your car a few blocks away, and go from there.

Post on Her Active Life

I saw this post on Her Active Life and thought I would share it here:

When One Cookie Becomes Five: Holiday Health

Thanksgiving is right around the corner, and with it comes food, family, good
cheer and…oh yeah. About ten pounds. Although grandma’s apple pie is often too
good to resist a second piece, chances are you’ll see the needle creeping up on
the scale. While some people brush it off, vowing to lose weight after the New
Year, there are ways to keep the weight from piling on, so you can concentrate
on more important things, like spending time with loved ones. Considering
statistics show less then 30% of people stick with their New Year’s resolutions
of making exercise a regular routine, I strongly suggest the following tips to
help yourself get on track now and stay on track through the holiday season.

Selct link for full article. It is well worth it!

The 10K wrap-up

I realized that I didn't post on here about the 10K. Well, I was successful and I finished it (with some walking). I did a full-post on my blog and posted some photos. Check them out here:

http://rageyone.blogspot.com/2007/10/finished-another-10k.html

the photos: http://rageyone.blogspot.com/2007/10/some-photos.html

Back to the gym

I'm slowly making my way back to the gym in the AM. Last week I made it there on Tuesday and Thursday. This week my goal is to make it there on Tuesday, Wednesday, and Thursday. Next week, I hope to make it there Monday thru Thursday. My workout is consisting totally of weights as I become acquainted with machines at the gym. Eventually I will add cardio into my workouts. I need to figure out how much time it takes me to do the weights, cardio, shower, change, and get to work. I'll get there.

One thing I was worried about with this move back home was the abundance of good food. Food that I was raised eating that can really cause some weight gain. Well, I've been doing good and maintaining my weight even with minimal workouts. I'm not going to be complacent though. I know that those pounds could easily creep up on me and I don't want that too happen.

I kept one pair of pants from 60 pounds ago. I have those pants to remind me of where I came from and where I don't want to go back too. I will continue to monitor my eating and workout so that I go there again.

Breaking up workouts is a good thing

Article from Reuters Health I wanted to share:

Breaking up workouts may burn fat faster

NEW YORK (Reuters Health) - Breaking up an exercise session, by adding a rest period in between, may boost a workout's fat-burning efficiency, a team of Japanese and Danish researchers reports.

When men exercised for two 30-minute stretches, taking a 20-minute rest break in between, they burned more fat than when they exercised for a single 60-minute session, and then rested afterward, Dr. Kazushige Goto of the University of Tokyo and colleagues found.

Current recommendations on exercise for preventing or treating obesity emphasize longer exercise sessions, Goto and his team note in the Journal of Applied Physiology. But there is evidence that following one exercise session with another workout may increase fat metabolism, they add.

To investigate, the researchers had seven healthy men complete one long workout and then two shorter workouts on exercise bicycles, measuring several different indicators of fat metabolism. All exercised at 60 percent of their maximum level of exertion.

Full article: http://today.reuters.com/news/articlenews.aspx?type=healthNews&storyid=2007-07-31T195250Z_01_COL171389_RTRUKOC_0_US-BURN-FAT.xml

Half vs Whole

There was a great story on this morning edition of Only A Game about running a half-marathon versus a marathon. Apparently, there is the thought that a half-marathon is somewhat incomplete. The person is missing out on something because they only completed a 13.1 mile run.

I beg to differ! 13.1 miles is a great accomplishment and as the title of the story indicates, it is a Whole Race. It just so happens to be equal the half the number of miles of a marathon. So what. The author of the story indicated that she was asked, after completing the half-marathon, if she was going to now run a marathon countless times. Can I tell you, that I've received the same question also.

Folks that know or find out that I've run a 5k and a 10K (and set to run another one in 2 months) all want to know if I'm now going to run a half-marathon or a marathon. When I tell them no they are shocked and don't understand. I get that well, you've done that why not try something else? Um, no. A 10k is enough of a challenge for me and I get a huge sense of accomplishment from that distance. I am comfortable with that distance and find it satisfying.

So, I challenge you, the next time someone tells you that they've completed a 5K, a 10K, or some distance less than a marathon to congratulate them. For they have completed a whole race!
cross-posted on my blog