Sweatilates

Pilates intrigues me. It always has. As a person who follows celebrities entirely too closely, I noticed that most of them would answer the question of "how they stay in shape" with "pilates."  I also noticed many of the people who took pilates at Metro Fitness, and especially those who were pilates instructors, had these long, lean bodies that I was envious of!

One of my  mom's dear friends, Denise Swann, has always been in shape and had a great figure, but I noticed she was starting to get that long, lean look about her too.  Come to find out, she started doing pilates and raved about the Sweatilates class that Pam Carson taught at Metro Fitness on Tuesday and Thursday mornings.  Because it was pilates class and I didn't have to pay extra for the class,  I was all about trying it out!

What an experience that first class was!  Sweatilates really did make me sweat! As an onlooker, the pilates moves appear so easy.  Yet, my legs had never burned like they did in that first class. I was so sore the next day and decided I needed to keep going back for more! Give me that long, lean look, please!

Side Note: I have literally been trying to write this blog about Sweatilates for about 3 weeks now.  I kept trying to explain things through words, but felt it was boring and couldn't illustrate what we do only through my writing.  After tons of writing, erasing and re-writing, I decided to go with pictures and illustrations. Please also note that I do not know the names of any of these exercises, but try to explain them as best as possible :)


Here is an exercise that lifts your butt, works your core and gets those pesky inner thighs.  As you might notice, form is key! No matter what you do in pilates, you must always check that your shoulders are back and relaxed, you back is straight, and your tummy and butt are tucked. (This can be incorporated in other workouts and applied in your every day life ,whether you are sitting at your desk or putting up the dishes)



This exercise looks so simple, but it isn't! You must keep that tummy tucked to protect that lower back! This is another great move for your core, butt and inner thighs.  That standing leg (the one not off to the side) also gets a good work out.





Here we look like ballerinas.  The bar is there for our stability, but if you notice, this exercise is performed on our tippy toes, which really burns those quads and calves.  Even keeping your arms up in this exercise is challenging!

I love this move! It works on your stability as well as working your core (especially obliques), legs and especially those saddle bags!



Well there I am in all my glory with no make up at 5:30 a.m. We  use these 1 lbs. weights for working our upper body.  Don't let their tiny size fool you...when done with a lot of repititions, you can feel the burn! 
For this particular exercise, I simply keep my upper arms aligned with my shoulders and move the weights back and forth from underneath my arm pit and then make my arms straight (palms facing down).  This really works my shoulders and biceps.



This is another example of  a time when you must be aware of your posture. (back straight, core is tight, my shoulders are down and relaxed so not to hurt my neck). 

So you've seen a few shots from our Sweatilates class.  I love our little class, and I can see results in every single person who has taken this class.  We can complain at times, but Pam pushes us and we get the job done.  If you are looking for something different to do in your workout routine, I encourage you to try Pilates! It will not only help give you that long lean look, but it will help you in your other work outs and your posture.  

An Epiphany from Being Locked IN: No Excuses

As many of you saw on my Facebook status, I was locked IN my apartment this past Wednesday morning. And yes, that would be IN, not out (Do I see an inquisitive look on your face?) My roomie and I were having troubles with our doorknob, and we had called maintenance a couple of times to come to our apartment and fix it.  Well they didn't show up in time...

A Broken Door Knob...

I awoke at 5:15 a.m. and dragged myself out of bed to head to Cardio Knockout.  I had psyched myself up for this class and knew I had to go since I would not have time to go to the gym after work.  I headed for the door and gave a little smile when I looked at the clock and realized I was going to be a little early. (I am almost NEVER early to a 5:30 a.m. class) As I grabbed the door knob and unlocked it, nothing happened. The door knob simply turned, but the door did not open.  I continued to try for the next 10 minutes as my hands turned red and blisters emerged from the constant twisting.  It was official...I was locked IN my apartment. 

To Work Out or Not To Work Out: That is the Question

So I was stuck in my apartment. I had two options here: Either I would get a work out in that day or I would not.  With the amount of food I knew I would consume that day (office Christmas party) and the coming days of Christmas and lack of exercising, I knew I must get some form of work out in.  I decided to do my own form of Cardio Knockout in my room and add a few moves I learned in Sweatilates. 

I moved my bed to make room, put my iPod on and went to town.  I surprised myself with how much I could make myself sweat while just running in place! My cardio came from jumping jacks, mountain climbers and jumproping (without the rope). I did push-ups, wall sits, the Pilates sit-up, lunges and planks for my "toning" sections.  I even took some heavy candles and turned them into "free weights" to work my triceps, shoulders and lats. (All of these ideas came from the multiple classes I have taken at Metro Fitness)

The Epiphany:

After I did these moves for about 40 minutes, I was tired and sweaty.  It's amazing what can be done from your home! This made me realize that there should never be an excuse for not working out-even when I am traveling or the gym is closed, or in my case when you cannot get out of your apartment.  There is always a way to get some form of exercise, whether it be 10 minutes to an hour.  SOMETHING is better than NOTHING. 

I would like to say that this epiphany will make me do something every day, but it won't.  However, when I find myself making excuses to not work out, I will simply remember that morning of being forced to work out in my room and realize I must do something physical, whether it be at the gym, outside or in my house.

My Investments...

Since being locked in my house, there are a few things I've decided to invest in whenever I feel like working out from home...

1. Free Weights-These are easy to store and can be used for a variety of work outs.  You can even lift these while watching TV!

Small Free Weights (I will probably purchase 3 & 5 lbs. free weights)



2. Resistance Bands- These also are easy to store and can be used for more resistance work outs.  This can also be used while watching TV!



Bicep curls using resistance bands. (Hot shorts and camel toe, I know)

3. Push Ups- Ok I know this isn't something you can purchase, but I do think you should invest your time into these.  Push-ups can work every part of your body: your chest, shoulders, abs, back, legs, butt, etc.  If you are pushed for time, I would recommend to do a few sets of these. 

*I would challenge you to see how many "boy" push ups you can do before you start with the "girl" push ups.  My max when I first started was 15 in a row. Now I'm up to 25!

How the story ends....

After waking up my roomie at 6:30 a.m. and calling the 24-hour maintenance line, I talked to someone on the phone who taught me how to "jimmy rig" my door open.  It worked. We were free!  The maintenance man finally showed up about 15 minutes until I had to go to work.  We now have a new door knob and all is well at the Sims/Richards household!

Do you have any suggestions for anymore at home work outs?

Feel Good Friday: Betty White Inspiration

This post has nothing to do with food, working out or losing weight. I do have some in the works though that I will be posting soon!

 Last night, the roomie (Miss Lucy Sims) and I curled up on the couch with our glass(es) of wine and leopard snuggie and watched Barbara Walter's Oprah interview and The 10 Most Fascinating People of 2010.  What riveting television! :)

Through the two hours of intriguing celebrity interviews, Betty White stood out to me the most.  Now I am biased because I absolutely adore her and I love the Golden Girls. Can you believe she is 88 1/2 years old and still going strong?  How amazing is that!?

Thank you for being friend.

Side Note: As a little girl, I had to secretly watch The Golden Girls. My parents forbade me to watch the show because of the many sexual inuendos coming from Blanche Devereaux.  These sexual references went right over my head, and I still thought it was entertaining!

Sophia: By far one of the best characters.

In Betty's interview, Babs asked if she had a philosophy about life.  She responded, "Well I hate to be square, but I try to get the most out of what I'm living now.  My beloved mother and father always said 'I never want to hear you say oh that was so wonderful. I didn't appreciate it at the time.' Realize right now when it's special as it's happening."

When I heard her wonderful, yet simple philosphy, I started thinking about my life and those "I didn't appreciate it at the time" moments.  I realized that I quite often have these moments!  So often I catch myself saying, "Once I do this, things will get better..." or "If I can just get out of Montgomery, things will be better."  I also often look back at my days at Auburn and wish I would have realized how wonderful it was there. I wish I would have soaked in so much more than I did. 

I carry my purse like Sophia.

To learn from that, I've got to focus on the NOW. Right now, at 23, my life is not perfect.  I am at a beginner level in my job and still sometimes do the duties of an intern, yet I am working for a great company, learning a new industry and am so blessed to even have a job. I am still in Montgomery, though I said I would be long gone from this town after college. However, God has put me close to my family and with new friends that have truly blessed my life. I don't make as much money as I would like, but I still live comfortably and usually don't go without.

There is SO much to enjoy in my life at this time. This is probably the most care-free time of my life, and a time to take opportunities and truly enjoy what God has given me-the good AND the bad. 

My challenge to myself and to you is to enjoy the NOW, despite if this is a low time in your life or the happiest you have ever been.  The low times are when we look to God, dig deep and learn what we are truly made of. It will only make you stronger. In the highs, we realize how God truly blesses us, and we must remember to be thankful for them. 

Happy Friday to everyone!!

FOOD TIPS: What I've Figure Out Along the Way

With me posting these "tips" the day before Thanksgiving, you're probably thinking it has something to do with tips of how to control yourself on the day known for stuffing our faces, and of course being thankful.  Well...it's not.  I honestly have no health tips for Thanksgiving except to pray for self-control.  I personally will be wearing pants with elastic in them for tomorrow's Turkey Day food and festivities.  Hey, a girl's got to be comfortable!

Some, if not all, of the tips I am sharing with you are probably things you have already heard.  That's fine.  Just ignore this post.  But here are some things I've picked up along the way thanks to Heather Hagan, my mom and things I've discovered on my own.

1. Vegetables: Add spices for flavor & few calories
-I love to add lemon pepper and cumin to my vegetables when I saute them.  Sometimes I even add goat cheese or Gorgonzola to them for an extra kick!

2. Frozen Fruit & Vegetables: Eat 'em & Cook 'em!
-I know it is usually better to buy fresh, but frozen fruits and vegetables weigh less on your checkbooks and provide most of the same nutrients. The frozen vegetables can be thrown in a steamer or sauteed on the stove to make for a quick side. I am also able to get the berries that I crave so often when they are not in season. 
*I add frozen blueberries to my yogurt for breakfast & use them as a snack by themselves or add a little dry cereal.

3. Plain Greek Yogurt: Replace this with your regular yogurt
-I will admit the consistency and taste of Greek yogurt is hard to get accustomed to--especially for all of us who are so accustomed to regular yogurt.  However, the benefit of this yogurt is you can ADD and CONTROL the amount of calories and sugar you put in.  Fage Total 0% Plain Greek Yogurt contains 90 calories, 7 grams of sugar and 15 grams of protein! This leaves you room to add some things!
*For my Greek yogurt breakfast, I add 1/2 cup of fresh or frozen blueberries, 1/2 cup of Kashi Heart Healthy cereal, 1/4 cup and 2 tbsp. of Agave Nectar.

4. Agave Nectar: Use this in place of sugars and sweeteners
-I was introduced to this thanks to Heather.  I will admit, this one is a bit pricey, but it can be used in place of sugar and sweeteners.  I have only used it to sweeten my yogurt and oatmeal, but I know it can be used for a lot more things when cooking and baking!

5. When you eat a carb, pair it with a protein.
-This is another one I learned thanks to Heather! For example...I was eating a whole wheat "thin slice" (100 calories) only for a snack between breakfast and lunch.  Now I add 2 tbsp. of peanut butter for protein. 
*Some great, natural Peanut Butter I have found is Better N (100 cal./2 grams of fat per 2 tbsp.) and Peanut Butter & Co. (180 cal./14 grams of fat per 2 tbsp.) Peanut Butter & Co. has a variety of flavors as well! I personally like Cinnamon Raisin Swirl and White Chocolate Wonderful.

6. Be creative with your marinades
-I picked this up from my mother, Leigh Anne, who is the queen of creating delicious marinades for chicken and fish.  Sometimes, it is not necessary to go to the store and you can throw together whatever you have in your pantry.
*My marinade for salmon: 1/2 cup of Ken's Walnut Raspberry Vinaigrette, a few dashes of lemon juice, Worcester sauce, lemon pepper and Salmon seasoning.  Stir together, pour over salmon and add Gorgonzola cheese after marinade is poured.  (All of this came from what I had in my pantry)

I hope some of these are useful! Do you have any tips that you have discovered?

Food for the Broken Hearted

I have not posted anything in about two weeks, and honestly I haven't felt much like writing--at least writing something for the public to read.  The last two weeks have been incredibly hard for me emotionally. There was an ending to a relationship, which brought a change in my life that I did not want, but knew needed to happen for the both of us.

 A broken heart and the many emotions that comes with it can reveal your addictions and your go-to crutch for handling stress.  My ultimate goal was to give it all to the Lord, however, the first thing I went to was food.  I believe that most girls who have endured heartbreaks feel entitled to binge on break up food: icrecream, chocolate, cookies, etc.  And I was one of those girls!

California Yogurt Kraze was my first stop after it happened.  I filled my cup up with macedamian nut cookie and birthday cake yogurt followed by a mound of Reese's pieces, cookie dough and cheese cake bites.  (This might sound disgusting put all together, but I promise it hit the spot) Knowing that I had an excuse to binge eat, I continued eating not necessarily all bad food, but a lot of semi-healthy food with some junk sprinkled in here and there. 

My tiramisu indulgence at La Madeleine.

At the end of the second day of what I called "eating my feelings," I allowed myself a big hunk of tiramisu from La Madeleine in Atlanta (totally worth the calories) and homemade nachos--like Mama G's does it! :) I then made up my mind that it was time to get a grip, get my will power back and put my energy into working out.  I thought I was such a strong woman who could take control of my emotions and feelings.  HA! I was so wrong...

By the week's end, I had indulged in a lot of red wine, sweets and fast food (I managed to eat Chick-fil-A AND Hardee's all within a 24-hour period). I realized that I just couldn't tell myself "you have two days to get over this" and that this was going to take time. 

I also had to figure out the healthy way to handle all that was going on in my life without going overboard one way or the other.  Believe me, it's still a work in progress! I'm trying to focus more on handing these overwhelming feelings over to God and know what I am doing now is making me a healthier person, mentally and physically.

"Consider if pure joy, my brothers and sisters, whenever you face trails of many kinds, because you know that the testing of your faith produces perseverance.  Let perseverance finish its work so that you may be mature and complete, not lacking in anything." James 1: 2-4

The Boyfriend Layer Bounce Back

With a weekend of food and fun with my man friend, I must admit that the healthiest thing I consumed the entire weekend was a banana smushed between peanut butter, honey and two pieces of bread (it was at least wheat bread!). In one day, I consumed a Chick-Fil-A chicken biscuits and hash rounds, fried wings, hot wings, beer, potato salad and a late night breakfast of biscuits, grits and sausage links.  My only excuse is that it was a great football watching day, and it was Halloween. Yes, when I do it bad, I go all out. 

Side Note: I did deny a paid offer for a McDonald's McFlurry while in McDonald's.  I opted for fat-free yogurt from California Yogurt Kraze.  That's got to count for something!

After he left Tuesday morning, I was exhausted and bloated.  I knew my lack of exercise and healthy eating was the cause my non-existent energy level.  My initial thoughts brought me back to the place where I've been so many times: experiencing defeat and disappointment. 

That Tuesday afternoon after work, it took all I had to get myself up to the gym.  As I dressed, I could feel the tightness of my tank top around my stomach..or as I like to refer to it at times, my "food baby." I kept looking at my bed thinking about the sleep I needed.  Despite my longing for the coziness of a down comforter and a mattress that feels like heaven, something in my head kept thinking about how I would feel AFTER my work out.  I knew from experience that after a work out that I have much more energy and feel better about myself.  The "after" thought pushed me to the gym.

With my mega indulgences this past weekend, I noticed my self control could not fully recover as the week went on.  I allowed myself to sneak leftover Halloween candy throughout the day and munch around on snacks.  However, slowly but surely, I am regaining my self control, cut back on indulgences and have been working out hard. 

Even though I complained about tighter tanks and a low energy level, I must admit that my indulges with my man friend were totally worth it.  It is NO fun when you are constantly fretting about what you are putting in your body or counting calories --especially for him.  Now, I'm looking ahead and concentrating on eating healthy and working out. Maybe the next time we spend a weekend together, I'll have a little more self control. :)




We had a good time as Charlie & Maverick (Top Gun) for Halloween!

 Does anybody else know what I'm going through with the boyfriend layer?

The Boyfriend Layer

Almost everyone has heard of the boyfriend layer.  It's that extra layer of fat you seem to put on when you are in a relationship with someone.  I wanted to share this article that I found in Women's Health Magazine about relationships and weight gain-particularly in women.  Whether you're just starting to date someone or in love, the "boyfriend layer" seems to be inevitable.

This weekend might be my biggest challenge yet.  The challenge has to do with a boy...who I like... and have been dating long distance for about nine months now.  (We won't go into the complicated details, but you get the gist) On the few weekends we do get to see each other, one of the main things we do is EAT! And boy can we eat.  He has an appetite like I've never seen, and mine seems to almost keep up with his when he's around. The little will-power and healthy eating rules I have goes out the window when we are together.  For example....

 Yes, this is MY plate at Fox Bros. BBQ in Atlanta.  I ate about half of this and had to lay down the rest of the day because I was in a food coma.

Going out to eat is a fun way we connect and have a good time, and it seems like pigging out is even more fun when done together.  We're always looking for new restaurants to go to and see what kind of tastey food we can find. Whenever I'm confronted with an unhealthy food choice, I always think "Why not eat it? He's just going to be in town for a couple of days."  Then once he leaves, I'm left with feelings of food remorse and tighter pants.

I know cooking is always an option.  We've attempted to cook, but it always ends up being more of a hassel and takes time away from the little time we have together.  Maybe if we ever live in the same city it will be different...maybe.

Despite my recent change in eating habits, I'm still that hungry girl that loves junk food.  I'm expecting the worst and hoping for the best this weekend...as I think about the Indian food I'm going to indulge myself in tonight :)

I'll report back next week.