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.

90 Day Fitness Challenge Update #4: Changes Abound.

Many thanks to stylecaster.com for the cool picture.

We all remember the Fat Ass Jeans post. Right?

I’m officially out of them!

End of week four. Since starting, I’ve had 6 Pilates sessions, 5 Personal Training, 14 cardio sessions, in total.

With nary a thing (clean) to wear, I reached through the strata of my closet and unearthed a much smaller size pair pants. It fit. A bit snug, but it fit!

(and the world rejoiced… or so it did in my mind.)

Back to eating healthier (I did have a glass of wine or two.) I feel much better than the past week. I don’t care what people say, food impacts not only your size, but your mood and health. Treat it as you would a prescription-and ask yourself ” is the best possible choice?” before you eat.

So let’s see what a healthier diet and those rad folks are  Modern Pilates and Bodyscapes Fitness in Hingham, MA did for TheBetsy’s body.

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

So as of 6/02/10 :

• Bust: 37.00 inches (No change from last week, -1.0″ total)
• Waist: 29.5 inches (- 1.5″ from last week,  -3.50″ total)
• Hips: 41.5 inches (-0.5″ from last week, -1.40″ total)
• Upper arm: 10.75 inches (-0.75″, -1.25″ total)
• Upper thigh: 23.00 inches (No change  from last week, -3.00″ total)

Total inches lost this week: 2.75″, total 10.75″ since starting.

Hooray! Muchas Gracias to all that are helping me!

If you need to get up to-date on 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:

A Few Things I’m Excited About…

Photo courtesy of jithinv mohan

A few things on my mind today…

1. The new iPhone 4th Generation is rumored to be released this week, or at least announced today when Steve Jobs does the keynote at the WWDC. Oh wowsie-wow-wow. I’m not your average tech geek. I’m the married to a super lovely Super-Geek, but I’m more the practical “what have you done for me lately?” type of techie. I love the sparkle of shiny new, but if you make my life harder I’ll drop-kick you like a few of my college boyfriends. Hard.

Having said that, I’m also the lady who got the iPhone 3G as an anniversary present and told my husband that, outside of his love, the kids and my wedding rings, it was the nicest present he’s ever given me. Intuitive, sleek, it makes my super ADD life work quicker, faster, and more seamlessly, all on the fly. I can’t wait to check out the 4th Gen (not to be confused with 4G) latest edition. Supposedly front and back camera (for video conferencing,) bigger screen, longer battery life — these are the rumors floating around. There was even a scandal surrounding the found 4th Generation iPhone prototype. Very heady stuff.

2. Rainy-day Cardio. Ever since starting the Go Betsy Go! 90 Day Fitness Challenge, I’ve had to log in 5 sessions of cardio in a week. I can usually do 3 of them during the 2 Pilates sessions and 1 personal training sessions I have during the week, but that leaves 2 I have to squeeze in sometime during the week. Not that hard when it’s sunny, but lately Boston has been subjected to thunder storms and days of rain. Days. I asked my personal trainer, the fabulous Laura Dosdall, at Bodyscapes Fitness for some rainy day cardio ideas. No treadmill needed.

Laura come up with the following ideas– and being with any exercise, you should absolutely consult a doctor first before starting ANY exercise program– so don’t just up and try these without any professional input.

Running stairs- 30 mins. Run up, walk down (for safety.) Between rounds, alternate the following:

• Body weight squats and lunges.
• Hopping from the ground to the first stair for 30 second intervals (holding the railing for support if necessary)
• Use any equipment and throw in some exercises between rounds up and down the stairs. For example, run up and down 5 times, then do 20 stability ball crunches, then 5 times up & down, then 20 resistance band bicep curls, etc.

I’ve already done it, and it was pretty intense. Thanks again Laura!

3. My kids are getting out of school soon- and I have yet to plan the summer out.  I guess this is where “just in time Mommy” rules. I heard a great idea from my friend Suzy: the 1st day of summer she sits down with the kids and drafts the “Summer Bucket List.” They write everything they’d like to do this summer and plan each week to knock off one or two items off the list. Neat idea!

90 Day Fitness Challenge Update #3: Food is Key.

Food is key.

I’ve heard some actresses say 70% of getting in shape is what you eat.

End of week three. Since starting, I’ve had 4 Pilates sessions, 4 Personal Training, 8 cardio sessions, in total.

This week’s challenge was my inablitity to getting back to eating as well as I had prior. Yoda-speak, “Frustrated I am.”

Seems I started off well, but as the week progressed things got harder and harder. I’d grill up some chicken breasts and burned them to a crisp while talking with the septic guy working on my property. Or to haul my cookies to Trader Joe’s to get brown rice wraps and watch the last package being taken before my eyes, and come to find the two key ingredients of my “Green Smoothie,” frozen pinapple and mango are out of stock. Seriously?

I swear someone was out to get me.

But look that’s no excuse. I should have back-ups, especially since I’ve been a 8 or a 9 (out of 10) on the stress meter. So I don’t have to think too much when I’m late eating and rushed for time.

I’ve found that eating well means planning well, means when your running in late for lunch you have everything you need to make a great salad or wrap. Otherwise I’ll have what the kids are having and then it’s peanut butter’n'fluff for everyone!

(Ok… for full disclosure my kids have never eaten fluff, but you get the gist of what I’m saying.)

So this week I’m completely banking on what the folks at Modern Pilates and the personal trainers from Bodyscapes Fitness in Hingham, MA for any change. Even though I didn’t eat a bucket of KFC (or even one piece.) I feel I didn’t help as much as I could by keeping on track with super-healthy eating. And that suck-eth.

So it’s the end of week three,  measurement time… let’s see the damage shall we?

So as of 6/04/10 :

• Bust: 37.00 inches (-.25″ from last week, -1.0″ total) Take from the butt, not the boobs! Jeez!
• Waist: 31.00 inches (- 0.5″ from last week,  -2.00″ total)
• Hips: 42 inches (No change from last week, -1.00″ total) Ok double JEEZ!
• Upper arm: 11.5 inches (No change from last week, -0.50″ total)
• Upper thigh: 23.00 inches (0.25″ from last week, -3.00″ total)

Total inches lost this week: 1.5″, total 8.0″ since starting.

I’ll take it.

This goes to show you what having some great coaches can do! My plan now is, after today’s workout with Super-trainer Laura, I’m hitting Wholefoods. They are the other place, beside Trader Joe’s, for a lot of what I need. And though a bit more expensive on certain items, I know I will get everything I need in one shot. I’m paying for convenience and willing to do it, I’m that desperate.  Next will be to grill up some chicken breasts, make a few home-made salad dressings (see recipes for yummy dressings and Flames’ Super Green Smoothie HERE.)

Take-aways: Planning is everything. Especially if you’re busy. Which I seem to be.

Viva Good Health!

If you need to get up to-date on 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:

UPDATE: The 1,687 Calorie Turkey Burger From Hell is Actually 456 Calories. (Their bad)

Not the offending Turkey Burger, but it could have been. (and I didn't even eat the freakin' fries!) Photo courtesy of abcnews.com

UPDATE: I posted, tweeted my horror at eating a 1,687 calorie Turkey Burger from NotYourAverageJoe’s, I also emailed the company themselves, first to their Executive Chef to register my complaint, and second time (I cc’d the CEO) to let them know I’d done a blog post and cc’d WBZ news. Later today I received an email from Kristin Struck, the Food and Beverage Director for N.A.J. and here is what she said:

Hi Betsy,

Thanks for writing.  I just reviewed the ingredients of the turkey burger and “cured pork” was used instead of ground turkey in the analysis.  That is the reason for the blatant error.  I am surprised we did not catch this before and I really apologize.   I’ve pasted the nutritional facts below.  Please feel free to contact me with any questions.  I will be updating our website this week.

Thanks again,

Kristin

Well there you have it. My hard-hitting, blow-off the lid reporting, was really… just a mistake. A subsequent email from Kristin confirmed that they are indeed, double checking the rest of the dishes and will have confirmed nutritional data up in a couple of weeks.

Boston can now sleep safely. And I can sleep safely knowing I actually chose wisely- in total I ate 456 calories, still nothing to sneeze at (fries are still not an option.)

Kudos for NotYourAverageJoe’s for responding and owning up to the mistake- as well as retesting their menu!

My only other question is- Who the HELL makes a burger out of “cured pork?” I mean in order to test it, I don’t think it would be off base to assume it was one of the options being considered.

Pork burger anyone?

________________________

I consumed more than my ENTIRE daily caloric intake in one meal.

In one turkey burger no less.

Whoa.

Now eating well, especially if you eating strict, is tough- Memorial Day BBQ, dining out, these take preparation. In a pinch I’ve relied on my gut and common sense.

Baby Lug (he of the 1/8th” inverse Mohawk saga of Monday) went to visit the hubby at work for lunch. Off we went to the usual great eats of NotYourAverageJoe’s. A quirky, fun chain dotting the surrounding areas of Boston (read: ‘burbs.)

We like it. Everyone is always happy.

Mama’s not happy.

Scanning their meals I opted out of the creamed, the fried, the smothered and the breaded. I settled on what I thought was a sensible-sounding “Turkey Burger.” Greek-inspired, made with turkey, spinach and feta it came with Ziziki sauce (yogurt, garlic blend) and a bun. I ate it, had a side salad of greens with no dressing and the usual seltzer water with limes.

Come to find I ingested no less than 1,687 calories. HOLY CRAP!

As you can see, the Turkey Burger is the worst "sandwich" available. (Data Courtesy of NotYourAverageJoe's Nutritional Information)

Think of it this way- it’s the fat equivalent of 9 Hersey bars or the caloric intake of eating 8. I would have been better off eating 7 regular size Hersey bars than eating 1 regular size Turkey burger.

Holy Crap is right Batman!

Usually I try to stay within 1200-1500 calories a day. I’ve been working out so I’ve leaned toward latter, but in ONE burger 1687 calories, 117g of it Fat? Hello my entire day of food plus a side order of cardiac-arrest!

According to an online ABC News article, the fat and calorie content of a turkey burger depends on the ration of ground dark meat to white meat. Higher the dark, the more fat. And it can easily be higher in fat and calories than a beef burger: one 4 ounce, 85% lean, turkey burger can have 17g of fat. This still doesn’t get me to the 117g of the turkey belly-bomb I had yesterday but you can see how it doesn’t help.

Let’s see what I could have ordered instead at NotYourAverageJoes:

• Veggie Burger (694 calories)
• Regular Burger (813 calories)
• Pizzas (any of the personal pizzas are less and range between 950-1372 calories)
• Full Meatloaf Dinner (1184 calories incl. BBQ sauce and buttered beans)
• Mediterranean Chicken 735 calories, incl. cucumber salad and Ziziki sauce)
• Crab Cake BLT (965 calories)
• Sashimi Tuna (at 344 calories, 31 gram of fat incl. sauce, this is what I should have ordered)

And the list goes on and on…

Not that I would have 900+ calories in a sitting, but I learned a lesson. Check before you eat. Plan ahead. What I thought was common sense was not. Just more comical, in retrospect.

A lot of restaurants (especially chains) carry their nutrition info on their website. This is where I went when I had saw the gobsmacked caloric number of N.A.J.’s Turkey Burger posted at another site. Another great site, especially for those on Weight Watchers is Dottie’s Weight Loss Zone, they have the point value of a TON of restaurants. Calculate your WW point total (X) , then keep each meal (X/3 meals) at your allotted number of pts. and you can select on the fly pretty easily.

I just added (can you tell I am really pissed this happened?) the “Restaurant Calorie Counter” by Euliax. Though it doesn’t have NotYorAverageJoe’s on it, I feel better if I find myself in the same situation as it has a lot of places I tend to dine at. Plus I just zipped them off an email requesting they include them and Bertuccis, another local fave.

Update: Euliax got back to me, they’re adding both Bertuccis and NotYourAverageJoe’s to their next release- should be out in a month. Hooray for their quick response! If you have a fave restaurant let me know- send me the link to their nutritional information (a breakdown of each dish into calories/fat/fiber/sodium, etc.) and I’ll send it their way! I also emailed the executive Chef of NotYourAverageJoe’s yesterday and yet to get a response.

Take aways (to be reminded each time my stomach will be growling later on tonight for sure.):

• Plan ahead.
• If you can’t do #1, don’t stray too far off the reservation. If you know plain salad with grilled chicken will do the trick then stick to that, boring as it is.
• Good health is a journey, some pitfalls, some hills but also a lot of nice, open road. Sometimes you just need a map to keep from getting lost…
• Have a bad day? Learn from it and then it’s in the past. Move on. Dwelling is just toxic.

OK. I thought I’d share. With this, and with the Memorial Day weekend, I hope I can make up in the next few days before my measurements are taken for the Go Betsy Go! 90 day Fitness Challenge. I wasn’t expecting another epic 6 inch loss but some inches gone would be nice. I’ll take even 1″.

Cheers.