Archive for the ‘fitness’ Category

Fitness Falsehoods

January 28, 2015

 

2715200195_comp

You are almost one month into the new year. So, how are those resolutions coming?

Yeah, it’s been cold. Yeah, it snowed. We all need carbs to survive a natural disaster, right? (I know I do!)

Sometimes we talk ourselves into believing that things are going better than they really are. Here are a few of the fitness falsehoods that people use to justify how things really are.

Some of my favorites:

“I weigh more because muscle weighs more than fat.” Ah, sorry, but a pound of muscle weighs a pound and a pound of fat weighs…you guessed it, a pound. You can’t convert fat into muscle. It’s simply not possible. It’s like turning water into wine. You can, however, burn off fat and replace that space with muscle. You need a healthy diet and training program to do that.

“I can’t lift heavy weights or put too much resistance on my bike or I’ll bulk up.” Oh, if it was that easy! Most women generally don’t have enough testosterone to build gigantic muscles on their own. It takes a lot of heavy lifting to build any muscle. Tossing around those 2 pounders aren’t doing much for you, and using cardio equiptment with out any resistance isn’t going to get you results either. I bet your purse weighs more than those little dumbells you are curling with. If you want the rewards, do the work.

“I’ve been walking and I’m not seeing results.” Chances are, you aren’t walking fast enough to make a difference. Slow walking, or using cardio equiptment without speed and resisistance doesn’t burn enough calories to offset your latte. Assuming you are healthy, you need to ramp it up to see results.

“Lots of crunches will give me flat abs.” Lots of crunches, and other (better) abs exercises will build abdonminal muscles, but if they are hidden under a layer (or 2) of fat, you won’t see them. There is an old saying that 80% of great abs are made in the kitchen and 20% in the gym. Sadly, it’s true. Revamp your diet, and reap the benefits.

“This week is a bust. I’ll start my diet on Monday.” We’ve all been there. But why wait until Monday? You are just one meal away from getting back on track. Which do you want more? To have a six pack, or to consume one? Make a choice and move on.

Vintage photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

Take a peek at our Tumblr.

To keep up with the latest, show us some “like” by liking our Facebook page

Check out our new site Indigo Jones Eats

Obesity and Cancer

January 14, 2015

1231000042

Look out tobacco, there is a new risk in town. Yes, something else is running so rampant in our society, that it is about to replace tobacco use as the leading cause of cancer.

According to the American Society of Clinical Oncology, obesity is poised to overtake tobacco as the number one modifiable factor in cancer risk.

While most everyone is aware of the link between smoking and lung cancer, very few know about the connection between cancer and being over wieght.

Tobacco use has dropped over the years, largely due to the restrictions on it’s use throughout the United States, and many other countries. The obesity rate, however continues to grow. According to Dr. Clifford Hudis, a physician at Memorial Sloane Kettering and a former president of the ASCO, current projections state that 60% of all  residents of southern states will be obese by 2030.

While more research needs to be done, cancer risk is just another reason to maintain a healthy weight. Adjusting one’s diet is a key factor in overall good health and may contribute to warding off cancer, in addition to hypertension, diabetes and arthritis.

To help support life saving research and clinical trials, please consider contributing to our Cycle for Survival team. Every dollar raised goes to help fund this valuable work. This week, every donation will be matched, doubling your impact.

http://mskcc.convio.net/site/TR/CycleforSurvival/AG_Cycle_Event?px=1218161&pg=personal&fr_id=2340

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

Take a peek at our Tumblr.

To keep up with the latest, show us some “like” by liking our Facebook page

Check out our new site Indigo Jones Eats

Resolutioner’s Etiquette

January 12, 2015

4251800089

It is that time of year again, when everyone vows to workout, joins a gym and then….you know the rest.

Coming from someone who is there all year long, year after year, I am here to tell you that you are annoying. While us regulars applaud your new found commitment and wish you lots of luck sticking with it, most of you are in our way, doing things that inhibit our workout, and taking up valuable space on equipment and in classes.

In an effort to have us all live happily over the next few weeks when most of you will go away as quickly as you arrived, let’s go over the ground rules once again, okay?

Know which classes require pre-booking (cycling) and which you can just walk into. We don’t take kindly to you stealing the bike we got up at the crack of dawn to book, only to have you waltz out 10 minutes in when you’ve had enough.

If you are new, get to class a little early to get help setting up, so the instructor can get things started on time.

Don’t do your own thing in a group fitness situation. There is a group for a reason. It’s very distracting to watch you flailing away at your own speed when we are doing drills. In a class like spinning, reduce your resistance to make it easier, but keep up the pace.

Don’t just stand around fiddling with your phone, or chatting with friends. You are in the way. And as for that phone, don’t even THINK about talking on it. Most gyms have a policy against it, and most people really don’t want hear you talking on it. If you are in a class, leave it elsewhere.

Pick up your towel. Even in a full service gym with lots of staff to do it for you. It’s rude, and inevitably, someone else will have to move it or climb over it before they can get to it.

If you should actually break a sweat, wipe it up! I mean, yuck!

Don’t spread your stuff out on the locker room bench so that nobody can sit on it or put their stuff down. And speaking of sitting on it, please don’t do it bare back, if you get my drift.

If there is a row of cardio equiptment, don’t take the treadmill or elliptical right next to someone else if there are lots of open ones. It’s just creepy.

Don’t leave your stuff all over the weight area to stake your turf and then not use said turf. Also, don’t do few reps and then sit there and play with your phone and your hair while others are waiting for that equiptment.

If you wear something to workout in, please wash it. Even if it doesn’t seem to smell bad and you think you can wear it again, you can’t. Trust us. The new sweat reactivates the old sweat, and the stench is stinky squared.

Please put your bag, coat, and coffee cup in a locker. Your stuff laying all over the place when it’s crowded is a nuisence, and a hazard.

When your coffee inevitably spills, please wipe it up.

It’s great that you have a workout buddy. Can you actually work out?
We don’t want to know about your date, your friend, your boss, your new shoes or hear you recite your last 7 text messages. Like, ok? OMG,that’s awesome.

We were newbies once, and we pushed through, so if you do it right, you can too.

Here are a few suggestions for success.

Schedule your workouts like you would a haircut or a dental appointment, and show up.

Try to workout at a similar time of day to start creating a habit. It will make it easier to maintain.

Set realistic goals: start with twice a week for a couple of weeks, then add another day. If you commit to too much too soon, you won’t be able to handle it, and you will become a New Year’s Resolution statistic.

If you can afford a personal trainer for a few sessions, get one. They will help you learn proper form, create a well balanced workout for you and get you off to a good start, injury free.

You probably aren’t burning as many calories as you think. Don’t undue your good work by treating yourself to a fattening snack. If you don’t adjust your diet, you won’t see results, and you will get discouraged.

Missing a workout or eating something you shouldn’t doesn’t mean it’s all over. You are only one meal or one workout away from being back on track.

See you at the gym!

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

Take a peek at our Tumblr.

To keep up with the latest, show us some “like” by liking our Facebook page

Check out our new site Indigo Jones Eats

 

 

Our Crystal Ball: Fitness Edition

December 18, 2014

Crystal ball

There are trends in everything, from fashion and interiors, to cosmetics, food and even fitness. As the new year approaches, here are a few of the the fitness trends lurking in our crystal ball:

4251800125

Treadmill workouts:
We have been inundated with indoor cycling studios for the past few years, and if you have ever tried to book a class at Soul Cycle, or a Saturday morning ride with Wil Ashley at Equinox, you know just how popular and almost cult-like spinning has become. The great music, high intensity intervals, encouraging (and sometimes intimidating) coaching, and a high calorie burn are some of the reasons people flock to studio cycling. This year, we expect to see the phenomenon spread to running, with indoor treadmill workouts starting to appear around town. Equinox launched it’s Precision Running series a few months ago, and new studio, Mile High Run Club is already getting some buzz. Watch for more and more studios and classes to start popping up around town in the new year.

Young woman stretching

Recovery and Rejuvenation:

We hit it hard everyday… running, spinning and doing high intensity metabolic training with weights. This results in fatigue, sore muscles and plain old exhaustion.

This year, expect to see classes that focus on aiding recovery, using foam rollers, therapy balls and other tools to help undue the knots and kinks from working out through myofascial release  I love Laura Ward’s Pilates /Bartenieff Fusion which gives me a great stretch and release after one of the afore mentioned cycling classes.

3555600855

Body Weight Training:

Lately I seem to be reading more and more about body weight training, which relies on your own body to provide the burn. Bypassing weights and machines for old school rounds of burpees, pushups, lunges, and squats is taking off, and classes that include 30-60 second rounds of each of these exercises in quick secession are trending upwards. Look for adult “playgrounds” to emerge, with jungle gyms and other simple equipment suitable for pull-ups, climbing and suspension training.

images

Wearable Tech and Digital Engagement:
It seems everyone has a wearable technology device on their wrist, tracking activity, calories, steps and even sleep. As technology improves, and more companies enter the arena, we will start seeing even more digital engagement. Apple’s Health app becoming standard on all iPhones, is just a start, and the much anticipated release of the Apple watch could be a major game changer in 2015. Designer takes on wearable technology, from notables such as Tory Burch for Fitbit, will make health and fitness tracking fashionable.

Shorter workouts at a higher intensity:

High intensity interval training (HIIT) has been the big thing for a while and will continue to gain momentum. With life getting busier and busier, people are looking for more bang from their gym time buck. Tabata reared it’s head a couple of years ago, and variations of the 4 minute rounds of super high intensity 20 second intervals with 10 second recoveries have been appearing in fitness classes everywhere, including cycling, running and strength training disciplines. Compound movements are stepping into the forefront now, shortening workouts by combining moves that target multiple muscle groups. Think squat or lunges with bicep curls and presses, or plank variations. Circuit training classes, such as Equinox’s MetCon3 or Stacked, combine compound movements with plyo movements to get the heart rate up, as well as build strength. Shockwave, adds rowing intervals to mix, leaving participants breathless and into the coveted anaerobic zone, which builds muscle and increases stamina through oxygen depletion.

 

4036800296

Morning Yoga Raves:

Early morning dance parties, featuring healthy juices, yoga and meditation instead of cigarettes, drugs and alcohol, are taking place in big cities across the globe. Start your day with an underground party before work, for an uplifting, social and spiritual awakening. Watch for this trend to spread as an alternative to the current club scene.

Stay tuned for more predictions in the world of food, fashion, and fitness for the coming year.

Photos: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

Take a peek at our Tumblr.

To keep up with the latest, show us some “like” by liking our Facebook page

Check out our new site Indigo Jones Eats

 

Don’t Start the New Year Fat

December 15, 2014

Girl in party hat, blowing up balloon

It’s holiday season, which often means  lots of celebrations. Celebrations mean food and alcohol, late nights, and skipped workouts.

Today, I overheard a conversation between some women on the mat while stretching after spin class. It went like this: Person 1;” I can’t wait until January, so I can stop eating too much and get back to normal.”

Person 2: “I know, right? I got on the scale and couldn’t believe my eyes. I will get on track after the first of the year.”

Male person 3: Why not just reel it in now?

{crickets}

Sorry ladies, but the guy is right. It’s easy to over indulge at a party, and it’s also perfectly ok to do so once in a while. But every meal is not a party, and there is ample opportunity to practice good judgement to offset the less healthy treats you will be partaking in later.

It’s a slippery slope. We get off track, and then adopt a WTF attitude for the rest of the week, or the entire holiday season.  I’ve been there. I get it. But this year, I am committed that I am not going to enter a new year feeling bad about myself. I want to start the year off on the right foot.

There is no time like the present, and I have been more diligent than ever to amp up my workouts, and eat healthfully and mindfully when I am home, knowing full well that when I go out I am going to enjoy myself. This doesn’t mean starving myself between treats. That never ends well. It does mean viewing my meals as fuel and nourishment, and not just stuffing cookies in my face. With the recent launch of indigo jones eats, I have been elbow deep in cookie dough and chocolate for days on end. It hasn’t been easy not to sample every batch, but I know I feel better by not doing so.

Here are a few of my personal strategies to manage holiday indulgences:

4093601166

1. Know when the parties are, and that is when you are going to throw caution to the wind and imbibe in whatever you want. All other times, eat healthfully.

2. In between, set strict eating guidelines, and stick to them. I have been eating a very high protein, low fat, low carb diet. I make sure that I have the right foods on hand so that I don’t grab the wrong thing when I’m hungry, by default. When I have a craving, I remind myself that I can have whatever I want at the upcoming party. So far, that tactic is working.

3. I consider what the upcoming event might be. Should I eat something first, so I am not at a cocktail party or an open house, eating fattening nibbles instead of a healthy meal? Is it a sit down event with a menu. Can I make a healthy choice for the main course, and then share a dessert?

4. For every cookie, candy, or cheesy, carb-y whatever, ask yourself if it’s worth the calories. Why waste them on a mediocre, stale pastry, when you can walk away and feel good about your self control, and the way your pants fit? If the answer is yes, by the way, go for it!

5.If it’s special, if it’s decadent, if it’s out of this world delicious…eat it, savor it, enjoy it and don’t look back. After all, you only live once.

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

Visit our Tumblr.

To keep up with the latest, show us some “like” by liking our Facebook page

Check out our new site Indigo Jones Eats

Can You Exercise and Still Gain Weight? SPOILER: YUP!

November 19, 2014

4263000646

Did the New York Times act responsably when they wrote about a recent study of weight management and exercise?
The article, entitled “Exercising but Gaining Weight,” takes a look at research conducted at Arizona State University, following 81 healthy, but sedentary women who were overweight.

The women participated in a supervised exercise program where they walked on a treadmill 3 times a week for 30 minutes, at a pace that represented 80% of their maximum endurance.

They were told not to alter their diet or eating habits during the 12 week study. At the end of the study, all of the women had significantly increased their aerobic fitness, but many had also gained weight attributed to fat, not added muscle.

Are you shocked? I certainly am not. The average 150 pound person would burn about 142 calories walking briskly for 30 minutes.A 200 pound person might burn about 172 calories in the same time. Do the math, and at best, these people would have lost between 1.4 and 1.7 pounds over the 12 week period. That’s it. Less than 2 pounds!

I would venture to guess that the increase in activity led them to be a little hungrier, and maybe a little more tired, causing them to eat a bit more and move a bit less throughout the day. It’s no surprise to me, that these people gained weight.

I see woman at the gym struggle through a cycling class, only to spend the next hour or two at the juice bar, replacing practically every calorie they burned with carbs. Exercise isn’t a magic pill. Slow, consistent cardio doesn’t burn much fat. To see results, it takes a combination of strength training and cardio with intervals to spike your heart rate.
What you put into your body is of even greater importance. Moving more and eating more, especially more of the wrong foods, is going to cause weight gain. It’s that simple.

A congratulatory post workout snack at Starbucks would run about 600 calories for a tall Pumpkin Spice Latte and a muffin. Try that three times a week and see where that gets you.

I calculate a 6 pound weight gain from that alone!

It doesn’t take a degree, or an elaborate study to come to these conclusions.

Did the Times do a disservice to it’s less fitness conscious readers by printing this study? Does it send a message that exercise isn’t going to help you lose weight so you shouldn’t bother?

While I am sure people are using this study to validate their sedentary existence, I am not going to give up my gym membership just yet.

Read the article in it’s entirety here:

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

To keep up with the latest, show us some “like” by liking our Facebook page

Know When to Say When

November 6, 2014

x4ga9-2001.jpg

When it comes to exercise, more is not always more. I, like many of us, worry that skipping a day will slow my progress. I go hard most days,and I am well read enough to know that the real change occurs during recovery. I always take one full day off from the gym each week; sometimes two. During those days I walk as much as I can, and try to be active, without actually working out.
When I left my cycling class on Tuesday, I was drained. I followed it up with a Pilates mat class, which served to loosen up and stretch out some of the muscles that were screaming for relief. I vowed that Wednesday would be my active recovery day.
Fast forward to Tuesday evening, when a broken pipe in our building started flooding the studio.
Plumbers arrived late that night and after a lot of banging and some nasty sewage odors, deemed our water off limits.
Wednesday morning arrived and every muscle in my body was sore.  I was moving at a snail’s pace. Without the use of the kitchen or bathroom, I sauntered off to my oasis: the gym.
I figured that as long as I was there, I might as well do something. After an hour of weight training and some foam rolling, I hit the shower. I was dehydrated and hungry which didn’t exactly help my situation.
That evening, we had an event to go to. While we said we would have a quick glass of wine, shake some hands and leave, we ended up staying for few hours, standing in high heels on marble floors.
By the time we left, my legs and my back and shoulders were screaming. It was too late for dinner, and I ended the day with unhealthy snacks.
Like a zombie on auto pilot, I hit my cycling class this morning. Despite being tired,sore and not so well fueled, I took a few Advil and pushed through. Since returning,I have finally given in to the exhaustion.
The moral of this not so short story? LISTEN TO YOUR BODY! Pushing past it yesterday didn’t do my any favors. My performance at the gym today was subpar and my productivity this afternoon is well below that. Muscles and minds need a little reprieve to reboot and power back up. Overworking any of those can lead to burn out or injury.
Powering through a tough workout is often mind over matter. When the discomfort sets in, we need to convince ourselves to keep going unless we feel ill or injured. But by the same token, we need to know when to say “when.”
Tomorrow,without a doubt, is a recovery day.

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

To keep up with the latest, show us some “like” by liking our Facebook page

Halloween Damage Control

November 1, 2014

4093602345

Halloween has come and gone. You have cleaned up after the party, removed the costume and taken off the makeup.

Now it’s time to shake off that hangover, and deal with burning off the candy you ate. Yes, it was only a couple of pieces at the office, and a few more from the kid’s trick or treat bags. In essence, each little piece of fun sized candy is not so terrible, calorically speaking. But do you know anyone who eats one little candy corn kernel and calls it a day?

Have no fear, with are here to help with damage control. You already ate it, but there is still time to negate it!

For every Reese’s Peanut Butter Cup you ate, go for a half hour run at a moderate pace (6 mph) to burn it off.

For every mini Tootsie Roll you ate, spend about 5 minutes on the Elliptical at a moderate pace. (You know you ate at least 30 minutes worth so settle in.)

It only takes about 30 minutes of your spin class to negate the effects of a  300+ calorie candy apple. Might as well stay for the whole thing and work off that handful of candy corn while you are at it.

That little bag of Skittles you consumed will cost you a not-so-leisurely walk for almost 1 1/2 hours to torch.

A mere hour in the weight room should get rid of the 3 mini Hershey’s bars you gobbled down. Stick around a little longer if they had almonds.

When you come back, rehydrate, shower and get rid of the rest of the candy to avoid further temptation.

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

To keep up with the latest, show us some “like” by liking our Facebook page

 

What Is Your Fitness Age?

October 24, 2014

 

8855000072

We are all the age we are, and there isn’t anything we can do about it. We can however change how our body ages, through a healthy diet and exercise regimen.

This test, created by a team at the K.G.Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology, can accurately estimate your fitness age, which is a good predictor of longevity and cardiac health.

Taking this test won’t stop the earth from orbiting the sun, nor will it reduce the amount of candles on your cake. But it might just be a wakeup call to take a look at your lifestyle and make healthy changes while you are still able to. (High intensity intervals anyone?)

*Humble brag: My fitness age is less than 20 years old. My biological age is significantly higher than that. A testament to working out religiously, and eating mindfully.

To take the test and see how you fare, click HERE.

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

To keep up with the latest, show us some “like” by liking our Facebook page!

Risky Business

October 10, 2014

1231000093

 

There is a new study out which shows the startling correlation between an increase in waist size, and breast cancer risk.
It’s pretty common for our waistlines to expand a bit as we age. Now there is a new, and very compelling reason to battle that bulge!

The British Medical Journal reports that going up just one skirt size every 10 years between the ages of 20-60, can result in a 33% increase in post-menopausal breast cancer risk. A two-size per decade growth spurt equated to a 77% increase in risk.

Research suggests that excess body weight, especially in the midsection, can spur cancer development. Midsection fat triggers estrogen development and inflammation, both of which could be factors in the elevated cancer rates. It is also thought that belly fat is more metabolically active than fat tissue in other parts of the body, therefore promoting the spread of cancer cells.

photo: Glasshouse Images

Check us out at indigojonesnyc on instagram.

Want to see what we have been pinning? Take a look at our Pinterest page!

Tweet along on Twitter.

To keep up with the latest, show us some “like” by liking our Facebook page!

 

 


Follow

Get every new post delivered to your Inbox.

Join 550 other followers

%d bloggers like this: