Run Betsy Run. (I’m trying.) & 90 Day Fitness Challenge Update #10

Thanks to WhatWouldSummerWear for the neat photo.

Sometimes The Business of Life includes… GETTING HEALTHY.

I’ve committed (rather than being committed) to running.

FIVE MILES.

At one time.

Really.

I run, don’t get me wrong, I’ve played sports for most of my life. Apparently running for me works when I DON’T KNOW I’m running. Like playing soccer. Or, as my volleyball coach use to do and drop me off 3 miles from school and, well, you get the picture. Or when I ran down from Mt Whitney because I was getting low on water, my flashlight batter died and it was dusk (and that was around 13 miles downhill, switchbacks and rocks all the way.)

Oh… and I do sprints ’cause I know it’s over soon. I may be heaving, but it’s over.

But just going out and running for a couple of miles?

This I don’t get.

And I know it’s all mental. But it’s uncomfortable, hot and sweaty and I know it’s another 30 mins of more of the same. And I KNOW can stop. At anytime. Any sane person would.

But I also know it’s just about the most efficient exercise out there. Have shoes and road, can exercise. It’s great cardio and gets you (and keeps you) in shape. And since my  Go Betsy Go 90 Day Fitness Challenge is winding down I’ve got to come up with a plan to keep the good and keep whittling away at the bad.

Enter my trainer , and all-around nice chick, Laura Dosdall.

She’s convinced me to start training to eventually run 5 miles (or was that a 5K? She’s pretty mum on the topic.) Right now 1 mile is daunting. (Did I tell you how much I do not enjoy running? I really dislike the activity.) Well Laura is going to teach me to love it.

I’m going to start with just the first mile. Tomorrow.

Wish me luck.

And here are the stats from Betsy for Week 10.

So as of 7/30/10 :

• Bust: 36.5 inches (No change from last week, -2.5″ total)
• Waist: 29.5 inches (No change from last week,  -3.5″ total
• Hips: 38.1 inches (-1.1″, -4.50″ total, Hooray!)
• Upper arm: 10.5 inches (-0.50″, -1.50″ total)
• Upper thigh: 21.0 inches (-1.0, -4.75″ total)

Total inches lost this week:  , total 16.75″ since starting.

HOLY CRAP! I’ll take those numbers. I sort of plateaued the last few weeks and now, my body, decides to be nice. (I plan on writing a nice thank-you note to the bod later on today.)

Goes to show you, keep on keepin’on and everything works out in the end.

Read all about the 90 day health challenge I’m doing, you can read all about it HERE.

Check out my partners in the Go Betsy Go! 90 Day Challenge:

90 Day Fitness Challenge Update #9: Meet Robin Jones, Modern Pilates Guru

I’ve been doing Pilates as a part of my Go Betsy Go 90 Day Fitness Challenge.

On Wednesday I train with Robin Jones from Modern Pilates.

It’s always interesting to find out how people get into their chosen calling?  So I asked Robin if she could shoot me an email on herself and give me some more info on how Pilates came about. Every workout I have with her I learn a bit more (and a bit more wacky) info on how Pilates was developed. I am pretty sure that the founder, Joseph Pilates was both crazy and genius, and most definitely ahead of his time.

“Physical fitness is the first requisite of happiness.” – Joseph Pilates

Classically trained, with over 400 hours of training, Robin is a Peak Pilates certified instructor who really cares about people and enjoys working with all body types. She personally takes an interest in the individual helping each person work toward their ultimate goal.

Previously an auctioneer, Robin found her way into the Pilates world by taking a Pilates Mat Class after knee surgery. She experienced first hand how the Classical Pilates Movement System was able to not only rehabilitate her knee, but helped to correct her faulty movements from years and years of imbalances due stemming from her knee problems.

Knowing that it took the brilliance of Joe Pilates a lifetime to create his system, Robin is dedicated to pursuing a lifetime of Pilates studies by always seeking to further her education with trainings and coursework. She brings her ever-growing knowledge to each session to apply the Pilates Principles and Movement System to her clients, as she believes Joseph Pilates intended.

Pilates is a movement system that has been proven to be beneficial for everyone from the high performance athlete to the everyday person and improves flexibility, endurance, balance, and core strength. Pilates training helps you to perform at your peak ability.

“Breathing is the first act of life and the last.” – Joseph Pilates

A lot still remains a mystery regarding Joseph Pilates’ history. He was a fascinating character to say the least. A German, he surfaces around 1918 in an interment camp during World War I in Britain. He rehabilitated soldiers by rigging four poster hospital beds, pulling the springs out from the box springs and using stirrups for handles (the birth of the Reformer, one of the central pieces of equipment in Pilates). When the influenza runs through the interment camp it is said that the soldiers who were exercising with Joseph Pilates did not get the influenza.

Joseph Pilates

In 1926 Joseph and his wife Clara immigrated to America where he set up his studio in the tight confines of New York City to continue his practice. His invention and designs of the Pilates apparatus such as The Reformer and Chair had two functions. Most pieces could be converted into furniture because of the restriction in space – pretty brilliant. The Reformer could be turned into a sofa or bed and the Chair turns into an actual chair.

“In ten sessions you will feel the difference, in twenty sessions you will see the difference and in thirty sessions you will have a whole new body.” - Joseph Pilates

In 1945 Joseph Pilates wrote a book called “Return to Life Through Contrology” (he originally called his system “Contrology”) which gives you photos and descriptions on his exercises and way of life. Every exercise was to be done with the six Pilates Principles: Concentration, Centering, Control, Breathing, Precision, and Flowing Movement. He devoted his entire life to develop the Pilates Movement System.

“I am fifty years ahead of my time.” – Joseph Pilates

Many of the “Elders” or people who trained directly under Joseph Pilates are still alive, teaching and practicing Pilates in their 80’s.

Now, I know personally the affect that Joseph Pilates and Robin have had on my body. 14+ inches lost and I feel strong and lean and taller!

Now let’s get to what’s happening with me. I’ve had to take it easy this week, I’ve been having issues with my back, stemming from my body being extremely, extremely tight. I am usually super-freaky flexible, but I’m can only go about 1/3 the amount I ususally do when I stretch. Something is definitly going on!

Thus, I’ve limited my cardio and my pilates and strength training have been lighter, the latter being more cardio, less weight.

And here are the stats from Betsy for Week 9.

So as of 7/23/10 :

• Bust: 35.5 inches (No change from last week, -2.5″ total)
• Waist: 29.5 inches (No change from last week,  -3.5″ total
• Hips: 39.0 inches (No change from last week, -3.40″ total, Horray!)
• Upper arm: 11.0 inches (No change from last week, -1.00″ total)
• Upper thigh: 22.0 inches (No change from last week, -3.75″ total)

Total inches lost this week: NONE! , total 14.15″ since starting.

I wasn’t expecting much, but this is slightly disappointing. I guess I will have to be happy that at least I didn’t gain! So let’s see what next week brings.

Read all about the 90 day health challenge I’m doing, you can read all about it HERE.

Check out my partners in the Go Betsy Go! 90 Day Challenge:

90 Day Fitness Challenge Update #8: Oh the Things You Will Think…

(folks this is usually published on Friday, but my official stats and measurement man was on a business trip, so to keep things consistent I waited…)

I just graduated to Level Two of Pilates.

I am so please with myself, I’m beaming.

If you’ve ever done Pilates, on a reformer, you’d understand the hornet’s nest of frustrations each exercise is. Joseph Pilates, did his best to come up with the most complex, intricate and frustrating method to get your ass in shape possible.

I’m still learning, but it’s neat-o that I’m getting better at this. You know you’re never too old to stop learning.

Hooray!

And here are the stats from Betsy for Week 8.

So as of 7/9/10 :

• Bust: 35.5 inches (No change from last week, -2.5″ total)
• Waist: 29.5 inches (-0.5″ from last week,  -3.5″ total- still no change. I think this is going to be the last frontier folks…)
• Hips: 39.0 inches (-0.5″ from last week, -3.40″ total, Horray!)
• Upper arm: 11.0 inches (No change from last week, -1.00″ total)
• Upper thigh: 22.0 inches (-.50, -3.75″ total)

Total inches lost this week: 1.50″, total 14.15″ since starting. That is not bad and I am really, really happy thus far!

Read all about the 90 day health challenge I’m doing, you can read all about it HERE.

Check out my partners in the Go Betsy Go! 90 Day Challenge:

Know the Face of Drowning? (I bet not.)

Every once in a while, you come across a post that needs to be repeated in it’s entirety. This is one. Thanks to Mario Vittone, who blogs on boating and boat safety.  Summer means an increase in boating and swimming but it also means a sharp increase in drownings.

That being said, do you know what a drowning person or child looks like?

I bet you don’t. Drownings are the 2nd cause of death in children, half within 26 feet of a parent or adult.  10% of children drown while their parents watched unknowingly.

So read up and learn the signs. You just might save someone’s life.

Many thanks to Mario Vittone. Click through to read the original article.

The new captain jumped from the cockpit, fully dressed, and sprinted through the water. A former lifeguard, he kept his eyes on his victim as he headed straight for the owners who were swimming between their anchored sportfisher and the beach. “I think he thinks you’re drowning,” the husband said to his wife. They had been splashing each other and she had screamed but now they were just standing, neck-deep on the sand bar. “We’re fine, what is he doing?” she asked, a little annoyed. “We’re fine!” the husband yelled, waving him off, but his captain kept swimming hard. ”Move!” he barked as he sprinted between the stunned owners. Directly behind them, not ten feet away, their nine-year-old daughter was drowning. Safely above the surface in the arms of the captain, she burst into tears, “Daddy!”

How did this captain know – from fifty feet away – what the father couldn’t recognize from just ten? Drowning is not the violent, splashing, call for help that most people expect. The captain was trained to recognize drowning by experts and years of experience. The father, on the other hand, had learned what drowning looks like by watching television. If you spend time on or near the water (hint: that’s all of us) then you should make sure that you and your crew knows what to look for whenever people enter the water. Until she cried a tearful, “Daddy,” she hadn’t made a sound. As a former Coast Guard rescue swimmer, I wasn’t surprised at all by this story. Drowning is almost always a deceptively quiet event. The waving, splashing, and yelling that dramatic conditioning (television) prepares us to look for, is rarely seen in real life.

The Instinctive Drowning Response – so named by Francesco A. Pia, Ph.D., is what people do to avoid actual or perceived suffocation in the water. And it does not look like most people expect. There is very little splashing, no waving, and no yelling or calls for help of any kind. To get an idea of just how quiet and undramatic from the surface drowning can be, consider this: It is the number two cause of accidental death in children, age 15 and under (just behind vehicle accidents) – of the approximately 750 children who will drown next year, about 375 of them will do so within 25 yards of a parent or other adult. In ten percent of those drownings, the adult will actually watch them do it, having no idea it is happening (source: CDC). Drowning does not look like drowning – Dr. Pia, in an article in the Coast Guard’s On Scene Magazine, described the instinctive drowning response like this:

1. Except in rare circumstances, drowning people are physiologically unable to call out for help. The respiratory system was designed for breathing. Speech is the secondary or overlaid function. Breathing must be fulfilled, before speech occurs.
2. Drowning people’s mouths alternately sink below and reappear above the surface of the water. The mouths of drowning people are not above the surface of the water long enough for them to exhale, inhale, and call out for help. When the drowning people’s mouths are above the surface, they exhale and inhale quickly as their mouths start to sink below the surface of the water.
3. Drowning people cannot wave for help. Nature instinctively forces them to extend their arms laterally and press down on the water’s surface. Pressing down on the surface of the water, permits drowning people to leverage their bodies so they can lift their mouths out of the water to breathe.
4. Throughout the Instinctive Drowning Response, drowning people cannot voluntarily control their arm movements. Physiologically, drowning people who are struggling on the surface of the water cannot stop drowning and perform voluntary movements such as waving for help, moving toward a rescuer, or reaching out for a piece of rescue equipment.
5. From beginning to end of the Instinctive Drowning Response people’s bodies remain upright in the water, with no evidence of a supporting kick. Unless rescued by a trained lifeguard, these drowning people can only struggle on the surface of the water from 20 to 60 seconds before submersion occurs.

(Source: On Scene Magazine: Fall 2006)

This doesn’t mean that a person that is yelling for help and thrashing isn’t in real trouble – they are experiencing aquatic distress. Not always present before the instinctive drowning response, aquatic distress doesn’t last long – but unlike true drowning, these victims can still assist in their own rescue. They can grab lifelines, throw rings, etc.

Look for these other signs of drowning when persons are in the water:

• Head low in the water, mouth at water level
• Head tilted back with mouth open
• Eyes glassy and empty, unable to focus
• Eyes closed
• Hair over forehead or eyes
• Not using legs – Vertical
• Hyperventilating or gasping
• Trying to swim in a particular direction but not making headway
• Trying to roll over on the back
• Ladder climb, rarely out of the water.

So if a crew member falls overboard and every looks O.K. – don’t be too sure. Sometimes the most common indication that someone is drowning is that they don’t look like they’re drowning. They may just look like they are treading water and looking up at the deck. One way to be sure? Ask them: “Are you alright?” If they can answer at all – they probably are. If they return a blank stare – you may have less than 30 seconds to get to them. And parents: children playing in the water make noise. When they get quiet, you get to them and find out why.

post on teaching children to swim.
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disclaimer: The views and opinions expressed by the author are not necessarily those of the Department of Homeland Security or the U.S. Coast Guard.

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Read the full post at MarioVitonne.com

90 Day Fitness Challenge Update #7

Half-way through point.

Whoa.

The older I get the more I see the genius behind these phrases:

One day at a time.

The days are long but the years are short.

The first usually associated with AA, the second was a gem given to my husband about raising children.

But both couldn’t be truer.

And they apply to all sorts of things, even this fitness challenge.

Each day is about making it to the end of the day with my “to-do’s (and “don’ts”) all met and crossed off. Sounds so simple.

As one of the trainers pointed out, “you work out for 1 and 1/2 hours, that leaves 22 and 1/2 hours to screw it up.” Ain’t that the truth. I found that making change stick is about being “present,” realizing that today is what your working on, that an ice-cream now with good intentions tomorrow doesn’t really work, does it? It never does with me. And whether you’ve been good or bad, days add up. Before you know it it’s 8 weeks later.

You have to be focused and strong all day long (and sometimes friends, it’s a long-ass day) but then the days/weeks quickly blur together.

It’s all so diabolically counter-intuitive.

For me, just drifting though the day usually means mindless eating for me and whoops! no time for cardio as it’s 11pm. And, you know it all all adds up (or subtracts as the case may be.)

This is tough stuff. At least for TheBetsy.

So while I’m working on being present, I’m also working on having a bit of structure to my day. I’ve accepted that the day is full with kid’s activities and cardio at 8pm is going to have to work. I also know that at the kids’ ice cream time, having something in-hand, say a decaf iced coffee, is necessary. It does take a bit of upfront thought, but once you plan for a “situation,” you’re set.

So half-way through here are my insights to making a change:

“One day at a time.”

“The days are long but the years/months/weeks are short.”

Present and have options planned.

And here are the stats from Betsy for Week 8.

So as of 7/9/10 :

• Bust: 35.5 inches (No change from last week, -2.5″ total, but I think this is do the sports bra, things were flattened!)
• Waist: 29.5 inches (-0.5″ from last week,  -3.5″ total)
• Hips: 39.5 inches (-1.5″ from last week, -2.90″ total, YIPPPPPPEEE!)
• Upper arm: 11.0 inches (No change from last week, -1.00″ total)
• Upper thigh: 22.5 inches (+0.50, -3.25″ total, Stinks!)

Total inches lost this week: 1.00″, total 13.15″ since starting.

Read all about the 90 day health challenge I’m doing, you can read all about it HERE.

Check out my partners in the Go Betsy Go! 90 Day Challenge:

Holiday Fitness Plan & 90 Day Fitness Challenge Update #6

So this post, in addition to being an update on my Go! Betsy Go! 90 Day challenge, is also a how-to on keeping fit during your vacation (mine is during the 4th.) So my trainer, Laura Dosdall, manager at Bodyscapes Fitness, has put together a nice routine for me to take on my vacation- got to keep up the cardio and fitness!

First the disclaimers- Of course, before starting ANY fitness routine, you need to check with your doctor first. Don’t try any exercise program just because someone fabulous like me tells you.

No Equipment? No Problem!

Believe it or not, your body will begin to lose the gains you have made from your regular exercise routine within a week of no exercise. The easiest thing to do when you are on vacation is to go out for a walk, jog, or bike ride in order to keep up your cardiovascular health while away from your gym. In order to maintain your strength training while on vacation, try this circuit of bodyweight exercises.

The Plan

Do each exercise 10 times without resting between. Take a 30 second to 1 minute break at the end of the circuit and then repeat 3 times.

Jumping Jacks
Squat
Push-ups
Lunge
Chair Dips
Squat Jumps

When you finish the circuit, try working the core with the following circuit.
Plank: 30 seconds
Crunch: 15 repetitions
Leg Raises: 15 repetitions

Exercise Descriptions:

Squat: Start in a standing position with your feet slightly wider than shoulder width apart and toes pointed slight outward. Begin your squat by shifting your hips back and making sure to keep your weight back on your heels. Lower yourself slowly to a bench or chair or simply until your upper leg is parallel to the ground. Make sure to keep your abs tight and good posture throughout the exercise.

Push-up: Your hands should be slightly wider than shoulder width and should be directly underneath your shoulders. For a modified push-up, your knees will be on the ground. A regular push-up requires the same hand position, but simply pop up onto your toes instead of your knees. Your body should remain in a perfectly straight line from your shoulders to your toes (or knees for modified push-ups) throughout the entire exercise. From this starting position, slowly lower yourself to the floor and push back up.

Lunge: Start in an upright position with your feet shoulder width apart. Take a big step forward with your right leg and slowly lower your left knee to the ground. While in this lowering portion of the lunge, your right knee should be directly over your heel and you should have left knee in line with your shoulder, keeping good posture throughout. After slowly lowering yourself down until your left knee is just about to hit the ground, spring back up to your starting position. Repeat with the opposite leg.

Chair Dips: Find a sturdy chair or park bench. If you are using a chair, try pushing it against a wall so that it will not slide. Sit on the edge of the chair with your hands on the edge of the chair. Feet should be flat on the floor and knees bent. While holding yourself up on your hands, shift yourself forward only far enough so that you can slowly lower yourself towards the floor. Make sure that your elbows do not go past a 90 degree angle and then push back up using your triceps.

Squat Jumps: This exercise should start the same as the squat description, but simply jump from the squat position, landing softly with knees slightly bent and moving right back into the next squat.

Plank: Lay on your stomach and place your elbows and forearms on the ground. Pop your body up into the air so that just your arms and toes are touching the ground. Your body should be a straight line with your abdominals tight. Make sure to breath normally and simply hold this position.

Crunch: Lay on your back with feet on the floor and knees bent. Place your hands behind your head and using your upper abs, lift your shoulders up off the ground. Be sure not to pull on your neck, but instead try to keep your chin up towards the ceiling.

Leg Raise: Lay on your back with your feet straight up in the air. Place your hands on the ground close to you and with your abs tight, slowly lower your legs to the ground and then back up. Be sure to keep your back firmly on the ground. For a modified version, try lowering only one leg at a time.

Laura Dosdall is Manager and Personal Trainer, BodyScapes Fitness at the Hingham Shipyard. Laura graduated from the University of New Hampshire with a BS in Exercise Science and is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). Laura was a Division I All-American lacrosse player for UNH. She has had experience working for a variety of different programs including the UNH Cardiac Rehab program as well as an internship in the UNH Strength and Conditioning Facility. She began training part-time with BodyScapes in the Wellesley location during college and full-time in the Newton location 4 years ago.

Now for the update on Betsy Week 7.

So as of 7/02/10 :

• Bust: 37.00 inches (No change from last week, -1.0″ total)
• Waist: 30.0 inches (No change from last week,  -3.00″ total)
• Hips: 41.0 inches (-0.5″ from last week, -1.40″ total)
• Upper arm: 11.0 inches (No change from last week, -1.00″ total)
• Upper thigh: 22 inches (-0.50, -3.75″ total)

Total inches lost this week: 0.25″, total 10.15″ since starting.

Read all about the 90 day health challenge I’m doing, you can read all about it HERE.

Check out my partners in the Go Betsy Go! 90 Day Challenge:

90 Day Fitness Challenge Update #5: This (Kinda) Stinks.

Week six time to see how I fared by measuring inches lost (or gained…)

First off, it’s not what I’d hoped. I’m going to be spending the next couple of days thinking and deciding what I’m going to do about it.

I have to temper this with my body is totally shifting around. Clothes fit better and I definitely look better. Which really, besides getting healthier, is the point.

Week six- how has TheBetsy been doing?

So as of 6/25/10 :

• Bust: 37.00 inches (No change from last week, -1.0″ total)
• Waist: 30.0 inches (+0.5″ from last week,  -3.00″ total)
• Hips: 42.0 inches (+0.5″ from last week, -0.90″ total)
• Upper arm: 11.0 inches (+0.25″, -1.00″ total)
• Upper thigh: 22.5 inches (-0.25, -3.25″ total) The bright spot in today’s stats

Total inches lost this week: 0.25″, total 9.75″ since starting. Meaning thought I lost -0.25″ I GAINED an inch. Sweet Jesus.

Read all about the 90 day health challenge I’m doing, you can read all about it HERE.

Check out my partners in the Go Betsy Go! 90 Day Challenge:

Batten Down the Hatches- Summer is Here.

Love the Title, Love the Movie. A classic for any kid growing up in Newport Beach.

It’s official.

My kids are out of school.

So I’m slightly ready. I’ve got the “Bucket List” done. It just needs to be scheduled. I have our first big outing coming up (camping this weekend.) I have to still pull together in the next couple of days.

It’s just everything in between I worry about.

Summer with kids is like the double-black diamond of the entrepreneurial parent. You work long hours but you’re not successful enough to pull off the full-time nanny or camp that you desperately need.

So by day you’re a full-time camp counselor, cook and nanny– by night a co-founder of a start-up “Project X” and blogger.

If last night is any example, I’m in trouble.

Come 7:30pm, post last-day of school beach party and and impromptu dinner by friend’s pool, the kids were totally wiped out.

So was I.

I sat down and really never got back up. I had a husband to visit with, I also had a workout to do for Go Betsy Go! 90 Day challenge, though I think chasing my 3 y.o. around the beach and pool, saving him from certain self-inflicted doom does count. How much cardio does sprinting from a relaxed prone position a hundred times screaming  ”No you can’t go skim boarding/jump in pool from diving board/leap from 5 foot rocks” get you?

There has got to be a better way to pull this off.

I watch in awe as my friends do hard core job and kids routine.

What is their secret?

Any suggestions?

Why “Necrotized Tissue” Makes Me Happy

Necrotized tissue – literally means dead tissue. Dead.

And this makes me thrilled.

My Dad has been battling skin cancer for a couple of years. Friday was when he found out his status. Good, bad, or stable. I’ve been on pins and needles waiting.

Solid news: Stable with “necrotized tissue” in the affected areas.

(Learning Corner: “Necro” is Latin for “dead,” best known as “Necrophilia” (the desire to have sex with dead people.) Bet you remember this for a while, at least until the next cocktail party…)

So this means Dad’s cancerous tissue maybe dying.

Hooray!

Dead tissue, I never thought I’d be so happy to hear such a thing, but I’ll take, and celebrate, the good news, where I find it.

You Plan, God Laughs, What Next?

One thing I’ve learned from the past few years is BE FLEXIBLE.

You have to, or you just might break.

This applies for business, especially in these times, being agile is crucial. It works for parenting, in fact it’s practically is the motto. You have to be able to adapt and ride the wave of change. Oh, and I’ll throw in that you need “hope for the best,” and a “remain calm” and finish it with “think positive.”

All are necessary when dealing with unexpected turmoil.

My friend Flames just called me. Literally, I just got off the phone with her 2 mins ago. She’s about to board a plane to San Diego for her brother’s wedding, 3 kids in tow. She was feeling so pleased with herself she just about executed the perfect escape: the house is clean, the kids packed and ready, the hubby coming a couple of days later. She is all set. She’s got it together, she’s on FIRE.

Then she realized she left her bridesmaid dress and her daughter’s flower girl dress back at home. So much for the fire. Hubby will bring both items just in time, but still, she’s angry because she had the gall to think she was super on top of things. Confirmation to the contrary is a bitter pill.

When things change, usually for the worse, is when we most need to be on our A game.

Change is inevitable folks. Believe me, I’m living proof.

Remain calm. Think positive. Adapt.