(This blog was originally published on Tea & Strumpets.)
Last week I wrote about my reasons for wanting to maintain a healthy-for-me weight. I wrote about my re-commitment to a healthier lifestyle and that I’ll be sharing my experiences with you. To start things off, I want to share my latest exercise find..
Wait….come back! Trust me, I’m not one of those peppy “I love to run” people! In fact, the word “run” is a four-letter word in my head! I HATE running, and I don’t care how many endorphins you tell me will flood my bloodstream if I just pick up my feet and “Jog, for crying out loud…for five lousy seconds, jog!”
I love dancing, though. And I (surprisingly!) like strength training. I’m also cheap, short on time and easily bored.
Turns out my boredom factor might be my body’s way of telling me to mix it up. According to personal trainer Diane Chiaramonte, who practices near Athens, Ga.: “By changing up your exercise routine, your body is forced to pay attention to detail and concentrate on the intended action you are asking it to perform. Consistent exercise is imperative for fat loss, muscle growth and endurance; however, there comes a point in which the body is no longer being challenged and therefore will no longer change for the intended purpose. Add interval training to cardio by intermittent jogging or running, increase repetitions and weights during resistance exercise and always mix up the order to keep your body guessing! Let your muscle and mind connect with each movement.”
For years I’ve been doing walking workouts that incorporate whole-body movements, including strength training, but lately I’ve been feeling under-challenged. (Unfortunately, a daily trip to Diane’s from my home in southeastern Virginia would require Donald Trump-like resources. :-)). So went exploring online for something I can do at home, is fun and gives me the most “punch” for time spent.
I first discovered Jessica Smith on YouTube where Smith has posted a whole bunch of free workouts. Yes, she’s young, she’s peppy and she’s beautiful, but I can’t hate her. She seems genuinely … genuine, down to earth, not smug. Plus she brings along her dog, Peanut, and her mom, Debbie. (One of my favorite exchanges: “Don’t worry, Mom, no jogging in this workout. I promise.” How can I not love her!)
Turns out Smith is no slouch in the credentials department either. She’s a certified trainer (read about her here) and leads viewers through the steps of the routines with clear and easy-to-understand instructions.
It was on her YouTube page where I found the ad for a new four-part workout: “Walk On: 21-day Weight Loss Plan.” It retails for $29 on Amazon, but I figured four workouts for about $30? That’s not bad. I decided to give it a try.
I’ve just completed the 21 days. I’m not sure I’ve lost any weight (my eating during this period has been a bit self-destructive), but I can honestly say I’ve worked hard (really hard), gained strength and energy. I’m going to stick with it and hope my to gain some control over my food-to-mouth urges.
(Disclaimer: The following notes are my opinions only. I am not a doctor or fitness professional. Please do your own research, consult your health professional, etc., before trying yourself!)
Here’s a breakdown of my experience:
The workout consists of four 30-minute routines, each designed to target a different area or purpose. In each, Smith leads you through about five segments of two or three movements, each repeated two or three times. That sounds complex, but it’s not. You don’t have to think, just follow, as Smith moves quickly and smoothly from one segment to the next, offering encouragement and empathy as needed.
Plus she has her mom (Debbie) and a friend (Beth) with her—each demonstrating a different level. Debbie takes the lower or beginner level movements, Jessica takes the medium/intermediate level, and Beth is the high-energy guru throughout.
Smith starts off by explaining how to engage your core – shoulders down, abs in, from two separate areas – and I can really feel it. She then leads you through a series of standing ab/core work, while you’re walking/marching /moving in place at a moderately sweat-inducing pace. Favorite quote: “Sweat is your fat cryyyying.” 😀
Day 2: Low Impact HIIT Training
HIIT = high-intensity interval training. The workout consists of five five-minute routines: three minutes of moderate activity (5 on a scale of 10), followed by two minutes of super intense activity. There’s a lot of big arm movements to pick up intensity without increasing impact, and Smith and her helpers demonstrate the three levels of impact. I don’t stick to one—I bounce (figuratively) from one to the other, depending on how I’m feeling. By the end, I’m usually drenched in sweat, tired but pleased with myself for keeping up with these younger folk. Favorite quote: “Grace is a masculine energy.”
This is the strength-training day, done with weights, if you’re up to it (recommended 2 to 8 pounds). I started with 2.5-pound weights and added 1-pound wrist weights after the first two weeks. I might try 5 pounds next. Some of the “choreography” was new to me, but I like it. And you get a great all-over workout for your muscles – legs, arms, sides…if a there’s a muscle, it’s worked. I think this is my favorite because I enjoy strength training. I like the way my muscles feel when I’m done. I like that I can measure progress tangibly (increasing weights). Favorite quote (while doing a bicep curl combo): “No Frankenstein curls!”
Day 4: Stride, Stretch and Relax
Just as the title implies, it’s a combination of moderate-paced walking (about 15 minutes), followed by stretching (about 10 minutes), then a focused relaxation section. (I nearly fell asleep at the end of the “relax” portion last week.)
On the 5th day, you take a break.
I’m really enjoying this workout.Smith does offer the option of adding 15-minute workouts to speed up results, but so far I haven’t done that. So I plan to stick with it for at least another 21 days…at which point I’ll have to find something else! (Hey, do you suppose “The Donald” would give me a lift to Georgia?) 🙂
Now if I could get my eating under control….that’s next!
Here’s the promo video to see them in action:
UPDATE from original post: I’ve advanced to six-pounds weights (actually five-pound dumbbells with one-pound wrist weights), and I just added two days to the rotation with Leslie Sansone’s “Walk it Off in 30 Days” DVD, following Jessica’s Tread and Shred day.
Leslie’s Day One is “Trim 30” — 30 minutes of low-impact aerobics with optional weights. It’s a nice fast-paced workout with some high energy demand (at least for me).
Day Two is “Tone 30” — works the legs with squats and lunges (which I don’t like but seem to be effective), arms with bicep curls, tricep kick-backs and assorted rows, and abs with floor curls of various sorts. Recommended weights go up to eight pounds. I’m using the same six-pound combo, but added two-pound dumbbells for the bicep curls. It’s a little clumsy, but I’m too lazy to get the eight-pounds weights from my bedroom. 🙂
For the last day in the rotation, I’ll go back to Jessica’s Stride, Stretch and Relax. That will give me five high-energy workout days, an easy day, then a day off.
If you have a favorite routine or videos, I’d love to hear about it!