My favorite glutes exercise...

Possibly TMI, but it's not every day that my mom comments on how nice my bun looked... followed by asking me what exercises are best to get hers firm & perky too.

While squats & lunges are great (especially with added resistance from weights or elastic bands), I think my favorite one to target the glutes is the bun lifter/bun kick (or as my friend put it less eloquently, "dog raising its leg.")

Pardon the 90s cheese factor of the below video (the music, the outfits, omg!), but it's the best one I found to illustrate the move.

A few more tips to this move:
1. Keep your back neutral in its natural arc for stability and to maximize ths move's effectiveness
2. For added resistance, shift your weight to the towards the side of your moving leg
3. And if you got the balance, put a dumbbell on the back of your knee for the working leg (I use 10-12 pounds), of course, keep your knees bent throughout the move - instead of actually kicking - to keep the dumbbell in place.

Motivation Monday: Don't 'Phone In' Your Workouts!

While I'm pretty vigilant about working out 5-7 days out of the week, there are certainly days when I haven't given it my all. I'm sure everyone has these moments, just slogging through the motions without paying attention to precise positions, proper postures, or a complete follow-through of the movements.

So, I was rather inspired to hear personal trainer Angela Parker (of Body Inspired Fitness) to tell me and others to NOT PHONE IN YOUR WORKOUTS.

When I did a weekend bootcamp workout with her last week (more on that in a near-future post,) Angela made it loud and clear that she expects 100% participation and focus out of her attendees. And I definitely agree that the more mentally-engaged I am with my exercise, the more effective it felt and the more satisfied I am after since I *knew* that I did give it my all, pushing through limits I didn't think I could do (this time, it was doing 100 bicycle crunches in one session! Yowza for my obliques!)

I do yoga regularly so I'm aware of the mind-body connection (it takes a lot of willpower to maintain those postures!) but I was floored by how that can be channeled into a helluva active interval cardio & strength routine.

And it's not just all in the head too, if you're not focused on the workout, you're not truly engaging your body in the exercise... which means less effective fat burn & muscle-building and even a greater risk of injury (esp. if you mindlessly let momentum carry you through the motions.)

So next time you workout, instead of challenging yourself by upping your reps or sets or how many pounds you can lift... see if you can stay mentally focused on your exercises throughout the whole session. And once you notice how making that 100% effort feels, you may never wanna go back!

Refreshingly sensible advice from LA Times Mag . . .

Pausing during an Urban Hike to capture a shot of my calves . . .

In a world full of diet and exercise fads, and a media that continually propagates them with ad-libby headlines "shed (number) of pounds/inches from (problem area) in (unrealistically low number) days," I was surprised to see that this month's LA Times Magazine had a really well-written article on personal trainer Tracy Anderson and her balanced approach to eating and exercising healthfully.

Her dozen or so tips include the obvious "don't [crash/fad] diet" & "trust your body to take out the trash" (i.e. no need to detox!) but also a good dose of self- and reality-acceptance advice, like giving yourself the OK to gain the few pounds of "boyfriend/girlfriend" fat when falling in love (due to eating out more frequently than usual,) or maintaining your discretion [and modesty] (which is what I did when I was actively aiming to lose weight, long before I started this blog, I didn't feel the compulsion to broadcast my plans to revamp my habits and have countless eyes watching me onwards -- I just did it solo, and made me my biggest cheereleader & competitor over the last 35-40 pounds.)

Anyhow, check out the article here and love to hear what you think of her advice.

Quick Yoga Routine to Burn Calories & Build Strength

For those who think yoga are a bunch of lengthy, gentle stretches that does nothing for cardiovascular or strength fitness -- check out this fast-yet-effective sequence by Tara Stiles for Master the Shift - with a series of postures that'll burn calories, build core & lower body strength and of course, a great tension-relieving stretch.

And being a 5 to 10 minute routine that requires almost no equipment (I think even the mat's optional if you have a clean & non-slippery floor,) it's a great way to squeeze in some activity during a short break or to warm up before or cool down after a more vigorous workout.

Laguna Hills Half-Marathon

It's been a while since I signed up for a running event (Nike's Human Race in October 2009 was my last one) but the Laguna Hills 1/2 Marathon is quickly becoming a tradition for me. It's my third year participating in this event, and for good reason, great route (a mix of road and trails) with good scenery and generally mild weather.

As for my performance, I ran an 11 minute per mile pace (primarily because I ran-walk the last three miles) which I feel ambivalent about. The pace is better than expected considering my short training period this time around... but definitely nowhere near my P.R. for this race (when I paced 8' 31" in 2008) so definitely gonna train a little better and try a little harder next time around. And get some more ZZZs in the night before too (unexpectedly woke up in middle of night and opted to stay awake, another running boo boo.)

Putting RICE on my bun . . .

Icing down my bruised, swollen butt on the Mammoth slopes;
photos on this post courtesy of Hungry Hungry Hanh (her flickr here)

This weekend I had an amazing trip up to Mammoth Mountains (my first time there), long slopes, cool little village and, of course, great company in the form of fellow blogger/twitter folks Hanh, Caroline on Crack, e*star LA, Mattatouille, Gourmet Pigs, Sam Kim, Roycifer and others.

The not so good news, while practicing/relearning my toe-turns and edges, I fell on my right butt cheek quite hard -- repeatedly. The result, a bowling-ball sized glute that makes me look like Beyonce or J Lo from one side.
Note the two buns for comparison, I can't even snap the button shut on the right back pocket of my pants! (and I've been asked, repeatedly, whether I stuffed anything into my back pocket-- nope, that's all me!)

As such, I figured it's a good a time as any to talk about recuperating after injury. Being no stranger to bruises, cuts and scrapes - I'm well acquainted with the R.I.C.E. method of recovery. Namely:

1) Rest (which, of course, means no exercises that requires glute work)
2) Ice (applying cold packs or chilly ointments to reduce pain)
3) Compress (to reduce inflammation and promote healing)
4) Elevation (also to reduce swelling)

It's no surprise that #4 is the hardest to do around-the-clock (imagine someone walking into my office and I'm at the computer or on the phone with my butt hiked up in the air!) but I do keep my behind slightly elevated, and sleep backside up, when I go to bed.

And of course, when my butt recovers enough to exercise, I'll ease back into my routine gently with yoga and some pilates work before going for the likes of cardio-kickboxing, plyometrics and running.

In the meantime, I'm being a bit more vigilant about my food intake since I'm not as physically active, and focusing my workouts on upper body exercise that wouldn't put strain on my glutes (e.g. seated bicep curls, tricep extensions, push-ups, chest fly, shoulder press/raise.)

And while I don't think this is a serious injury (already the swelling and soreness went down a little) if I don't recover in a few more days I'll definitely get an appointment with my physician. And if you're ever in doubt about the severity of your injury, do go to the doc first and let the expert decide.

Don't Ignore Flexibility!

One of my favorite stretches after a cardio or lowerbody strength workout -- great for hip, butt and thigh muscle groups.

In the three primary areas of fitness, flexibility is often the most overlooked aspect; I see it all the time from observing and hearing about my friends' routines, they may pump some major iron or go on uber-lengthy running/cycling sessions, but when I inquire about their warm-up/cool-downs or any flexibility-related component, more often than not I get a blank stare or a quick "that's for sissies" brush off. Oh, what a big mistake.

On the surface, stretching and flexibility exercises aren't as outwardly sexy as muscle-building strength workouts, nor does it compare to the calorie burn of a cardio session, but it definitely has its own benefits that makes it an important part of any well-rounded exercise regimen. Experts agree that it helps with:

- muscles' range of motion
- injury prevention and recovery
- reducing post-workout soreness
- stress relief

And most importantly, being flexible actually improves your ability with strength and cardio workouts, since your body is less likely to be fatigued, better able to stay in proper form and recover faster afterwards, letting you work harder and longer without setbacks such as lactic acid buildup, muscle tightness and injuries, not to mention gently setting a positive mood in preparation for, and recovering from, a session too!

Personally, I do a combination of yoga, pilates and active stretches (the last is particularly great for Type A folks too impatient to stay in one posture for an extended period of time.) Sometimes it's a simple 5-minute warmup and cooldown around my usual workout, other times it may be a 30-60 minute routine dedicated to improving flexibility, but I try to incorporate it in at least three times a week.

I may not be a human pretzel anytime soon, but I'll at least be happily finding my calm in a sun salutation instead of limping around looking for ice, pain cream or pills after a race or a game.

P.S. Of course, it should be noted that if you have already strained/pulled/injured a muscle, do check with your doctor before stretching it since that may aggravate the injury -- and when it is OK to engage that body part again, just like all other workouts, ease into it progressively and with caution rather than immediately doing the "regular" full load.

Every little bit counts . . .

Shadow of me urban hiking last month

Given recommendations that we should exercise anywhere from 30 minutes a day to five hours per week to maintain fitness (and even more to actively lose weight!), it can seem a bit daunting to accomplish especially for people with a busy enough lifestyle or trying to ditch their sedentary lifestyles. Don't worry, even active folks have their days of exercise dread too.

In any case, if the idea of continually working out for 30+ minutes seems impossible, break it up! As I've noted in an Associated Press article, by breaking up a regimen in smaller segments 1) it's a lot easier to squeeze into the schedule (three 10-minute sections versus a half-hour block) 2) psychologically the routine is a lot easier to accomplish, since the partial goal is so much closer and 3) even if you manage to only partially complete the day's worth of mini-routines, you are still getting SOME fitness-building activity in, which is definitely better than getting NO activity because you can't set aside the time/energy for a longer workout session.

Now, longer stretches of exercise have their advantages too (more intense calorie burn, building endurance and prolonged cardio-fitness, not needing to change in and out of activewear so often, etc.) but it just leaves so much room for the "all or nothing" mentality, which can easily cause one to fall off the wagon, particularly the newly active.

Even now I regularly break my workouts up and almost always completing that first segment gives me the encouragement to finish the rest. And for truly long sessions like my daylong urban hike last month from downtown LA to the Santa Monica pier, I gave myself "mini goals" along the way (Silver Lake for breakfast, West Hollywood for lunch, so on . . .) to make that 21+ mile journey a lot less intimidatng.

If you think shorter segments might the way to go for you, here's a tip from me: do your first 5- to 15-minute workout first thing after you wake up, since it sets the tone for the rest of the day and you'll be more likely to want to finish what you started, and rest any tempting treats that may offset your hard-earned fitness.

A real no-effort trick to developing abs!

Despite my weight fluctuating about 10-15 pounds throughout the year, one feature that I'm always proud of are my core, which range from a full-on six pack at best and noticeable definition at the very least.

The trick is not in doing an inhumane amount of crunches every single day, but from one very simple substitution -- switching out my chair for a stability ball, a.k.a. Swiss/exercise/balance ball, something I've done at both my workplace and at home for four years and counting.

Photo courtesy of exercise-ball-exercises.com

The underlying idea is simple, by using a stability ball as a chair, the core muscles are being continually engaged on a low-intensity level -- stabilizing the body due to the ball's innate imbalance. And if you are like me and glued to the desk for most of the day, that's a good 7-8 hours of effortless ab workout.

And the ball also gives me chances to do some mini-exercises during downtimes at work. From the upgraded swiss ball crunch in above video to pelvic tilts, or even just a relaxing ab & back stretch -- it's great knowing I am already sitting on the only equipment I need for those exercises, and that I can do them whenever I want.

As an additional perk, since I am on a ball, it forces me to maintain a proper posture instead of slouching against the back of a chair.

Of course, if you already have existing back problems, check with your doctor first before committing yourself to a ball for chair (not to mention the HR/safety departments if you're doing it at work.) And if you still want the occasional back support, good alternatives include using a balance ball chair, or a Bosu on top of your existing chair. And when you do invest in a stability for a chair or just for workouts, be sure to get the right size (as a general rule, your thighs should run parallel to the floor when sitting, and your shins vertical and perpendicular)

Slackin' but not for long!

Wow, July 31st and the first time I'm touching this blog for a month; heh, alas -- been a bit busy with my other half's events lately. But I'm still holding steadfast to regularly exercising (though at a somewhat reduced frequency of 4-5 days/week instead of usual 6-7) and eating healthfully whenever possible (i.e. not going out with a bunch of foodbloggers!)

Anyways, hope to get back into fitblogging groove soon but in the meantime, here's some great reads as motivation to keep on moving!

- Mayo Clinic's 7 benefits of regular exercise - from better sleep to mood enhancement and even putting in that extra spark under the sheets.

- LA Times goes even more specific, citing studies and experts on exercise and its effect in preventing (or reducing severity) of various chronic conditions, from cardiovascular disease to diabetes and even mental sharpness.

See? It's not just about looking good (though that's a great perk too), you'll feel and live better too!

Equipment Highlight: Resistance Bands

Image courtesy of Stuart.Robbins via flickr

The resistance band is one of my favorite exercise equipment for when I'm traveling and on-the-go. Cheap, lightweight and portable, they definitely easier to shlep around than dumbbells and can provide a decent strength-toning workout. And it's definitely reassuring to know that there's one in my baggage, so I won't feel stressed looking for a gym out-of-town (that charges a fair price) and I feel less compelled to "slack off" during vacations.

They're great for home workouts too, since I can exert as much (or little) force as I want -- some days I might want to test my other strength to the max while other times I just want to do some easier moves for toning and adjustments, or to give my cardio workouts a little extra oompf.

So something to keep in mind when you're traveling next time or just looking for a light-to-moderate toning workout. For some nice basic moves you can do with the bands, check this out.

A little slowdown . . .

Heh, not even two months in and I'm already slacking on my blogposts already. But likewise, my exercise habits have waned considerably too. I haven't completely fallen off the workout wagon, but I've been reducing the frequency and intensity of my exercises as of late - partly due to busy schedules, partly due to general tiredness from aforementioned schedule, and partly just because I felt lazy.

Nonetheless, I'm still managing 3-4 days a week with 30-60 minutes a session, and I don't feel too bad about it since I'm still getting some activity in while acknowledging some mental/physical limits at the moment, but I eagerly anticipate getting back into my regular groove and regimen soon when things calm down a little.

Laguna Hills Memorial Day Half-Marathon

Even though I was training for the L.A. marathon, various factors threw me off my schedule, combined with the expected late May heat I decided it's probably not the best first marathon for me to run (despite my intention of wanting to run my first 26+ miles while I'm still 26.) Oh well, here's to this year's Long Beach Marathon or early next year's Pasadena Marathon, I suppose. Hope LA 2010 will be scheduled earlier.

But I didn't let this beautiful day go to waste, and I signed myself up for the Laguna Hills 1/2 marathon (second time I've done this one.) Since it's so close to the coast and I don't have to worry about mid-morning heat since I'll be done by then, I wasn't as concerned with being dehydrated or overheated.

I didn't set a new PR (came just a minute or two over two hours, compared to my 1:51 last year) but I'm satisfied with the results, especially considering my training setbacks. Even happier that this year around I didn't get any cramps and soreness following the race.

And I think this particular event will be an annual one for me, I absolutely love the trail (great scenery of Laguna Woods and the parks of Laguna Niguel, Laguna Hills and Aliso Viejo), the aid stations are appropriately spaced at about 1.5 miles each, the finish-line festival is one of the better ones out there (good vendors, nice freebies, NOT overpacked with peeps) and I love the technical shirt since it's something I'd actually wear working out, or even casually (it only has a small chest logo of the marathon, so I don't feel like a walking advertisement.)

Next time I may even partake in the beer garden celebration at BJs ($10 for two beers and passed appetizers... not a bad deal.)

Activia Experience While Running

Ugh, had a planned 10/11 mile hilly run cut short to a 7-mile due to getting an Activia experience 5 miles in. For your reference, courtesy of NBC's SNL:

First off, I didn't pull the full "Jamie Lee!" (possibly the look.) Fortunately, I made it home without incident and thankful I don't run far away enough to worry about where I have to take care of business. But now I'm just wondering what could've set me off, so to speak.

The top (or should I say bottom?) suspects are:

1) drinking coffee about half-hour before my run, which might have woken up my GI tract as well
2) having warmed milk in middle of night after unexpectedly waking up (and I'm just a tad lactose sensitive)
3) a meat and alcohol laden dinner from two days ago, VERY out of the norm for my body and probably tough to process

More likely, it's probably the combo of the three strikes that got me out. I guess lesson learned to keep a closer eye on what I eat.

And apologies for all the bad puns and possible TMI - believe me, it's way crappier experiencing it first-person.

The Good, Bad, Pretty and Ugly of my Nine-Mile Run

Good: Surprised to discover I didn't need any mid-run hydration for nine-miles (when I started running, I had to drink water at every mile!) Glad to know my body's water-regulation mechanism is improving even though I still sweat like crazy.

Bad: My right-leg IT band started acting up towards the end of my run, which I attribute to too many uneven driveway pavements from sidewalk running. Hope the mid-run and cool-down stretches (and ibuprofen) will keep that at bay. And I seriously hope this doesn't repeat itself on my next semi-long run or I may have to reconsider the LA Marathon in favor of a mere half in Laguna (and a slower paced training for the Pasadena Marathon in November).

Pretty: When changing out of workout clothes, loved how ripped I looked in the mirror...

Not-So-Pretty: Figure reverted to normal after I drank water to quench my dehydrated body.

Good #2: Actually felt myself in that zen-like zone halfway through my run; not a common occurrence for me, but always appreciated whenever I get it.

Mixing Things Up

Some exercise equipment at home

I've never been one for a regular (read: repetitive) workout schedule; as much as I would like to quickly improve how much weights I can lift, or how far/fast I can run, I'd be bored out of my gourd if I am doing the same set of exercises day after day (and I suspect that's a big reason for many folks that fell off the workout wagon.)

And so, I like mixing up my routine -- not only does it work out my entire body in all sorts of ways, it keeps it fun and challenging so I really don't mind doing it 6-7 days/week.

Some of the things I integrate into my mix:

- Running: yes, a rather mundane exercise but it's also one of the best calorie burners so I aim for two days a week. But I change up the routes and I occasionally load up a playlist of energetic, upbeat music if I am not as worried about my pacing.

- Cardio-dance: admittedly a bit dated since it's very 80s retro-aerobics, but it's a decent cardio workout and the dance moves really help keep shoulders, waist, hips and legs in shape. And who knows, maybe you can take a move or two to the club when going out.

- Athletic Intervals: whether in the form of football runs, basketball shuffles, volleyball spikes or cardio-kickbox, I like these a lot since they usually employ some plyometrics, short bursts that really builds power and endurance.

- Lifting the weights: I try to incorporate at least a little bit of strength training five days a week, muscles burn calories around the clock and helps keep me looking athletically-fit instead of overactive thyroid-emaciated. Again, like running, I give myself great versatility here so I don't get bored. In addition to classic lifts with my dumbbells, sometimes I'll do core-based moves with stability ball, or use a resistance band with my cardio workouts to give it that extra oompf!

- Pilates: better for days when I want to exercise at a more relaxed pace but still feel a burn, this is excellent for core-strengthening and developing ab/back muscles.

- Yoga: decent for developing strength, nice for relaxation, and wonderful for gaining flexibility, which is often neglected as part of fitness but very important in helping to prevent injuries.

And so that's my "routine" that's anything but (I can pretty much do a different 40-80 min. workout for three weeks with no repeats!) and works well for keeping me engaged and persistent. But whatever you want to incorporate into your regimen, be sure to keep it fresh and varied so you'll stay challenged, have fun and keep at that goal of building and maintaining fitness.