FitMaxx....30 Minutes To Maximum Fitness

Here's Your Healthy Tip of the Day:  Every Thursday, I go to a FitMaxx class at Square Circle Gym, 139 Fulton Street.  This 30 minute noontime maximum fitness class works every single body part.  It's fun, fast, and you'll be dripping in sweat within 10 minutes.  If time works against your wellness program when it comes to exercise, I highly recommend you join this great class if you're part of the downtown scene!

Jump Rope For HIT Training

Maximal Intensity Exercise (HIT) builds extremely high levels of fitness within a short span of time.  You will increase muscle oxidative capacity, muscle glycogen, and endurance capacity.  30 second-long intervals of high intesity rope jumping during your regular rope session will get you amazing results fast.

Here's Your Healthy Tip of the Day:  Get out that speed rope and jump for joy.  At the end of every 5 min session (for the beginners), jump at high speed for 30 seconds.  Rest for one minute, then it's...
'ding,ding' - round two.  Do the same routine 5 times.  For the fighters and 'wanna be' out there, jump for at least 15 to 20 minutes straight, then do double jumps for 30 seconds.  Take a minute to shake it out, then go for it 4 to 5 more rounds.  Alternate rounds between your speed rope and your heavy rope.  At the end of this cardio, you'll be ready for anything and it sure won't be 'lights out' for you!
I'm off for the long weekend.  Be safe, be cool, and whatever you do....have fun!

Exercise....Do What You Love Best

This is my new speed bag.  I'm going on 50 this year and lately, I'm not liking my arms that much anymore.  What better way to tone up your entire upper body by working on a speed bag?  It's been a few years since I've worked on this type of bag, and it took a few minutes to get into the rhythym of the bag.  But after a short while, I was into the groove.  I'm not as fast as I used to be, but after about an hour of beating this bag repeatedly, I used just about every muscle from my navel to my nose...and then some.  I walked away with a smile on my face, a euphoric feeling and a peacefulness of mind and soul.  Working a speed bag is like meditation or the repetitious chanting of praying with beads.  It clears the mind.

Here's Your Healthy Tip of the Day:  Hitting a speed bag gives me joy and excites me to exercise.  What excites you?  Whatever it is - a brisk long walk on the beach, a long bike ride, a great run - do it.  Do it with everything you have because you can, and do it because it's something you love to do.  We never know what tomorrow will bring and if we have the chance to play at what we love best today, we shouldn't waste the opportunity.

The Three Miles

After jumping rope and Muay Thai, my knees were just too tired to run the 3 miles.  So, I ran for a mile, power walked on an incline for 1.25 miles, then ran for the remaining .75 mile.  

The takehome message here is this:  I listened to my body and didn't tax my knees.  I kept my heart rate in the fat burning zone.  I managed a good sweat and I really did the 3 miles at the end of the day...and, I managed to eat a healthy, lowfat meal in a restaurant afterward!

I WIN!

Here's Your Healthy Tip of the Day:  Remember what I said yesterday about short term goals.  Stay focused.  There are many options when you work out to achieve your fitness goals.  If your body tells you that it's not a good day for a run, then walk or do the elliptical machine.  If your legs are really tired, then do abs and arms.  At the end of the day, the sum of all parts becomes greater than the whole!
Happy Tuesday!

Golf and the Kickboxer..Diversification

A big thank you to all who have been writing and sharing this blog with me.  I'll be taking a few days off to go play golf....yes, you read it right---I'm going golfing!!!

I went to the store yesterday and bought my first golf skirt.  It's not dworky, but a civilized, understated navy blue culotte.  I've packed my 'magic' golf shoes, my straw hat with the gosgrain navy ribbon, my golf shirts, my momentus, and away I go!!!  Good grief, I'm turning into my mother!!!  (Well, that wouldn't be such a bad thing).

There's not much of a difference between golf and Muay Thai kickboxing at the end of the day.  Yes...one is an activity and the other is a sport.  But concentration, form, and perseverence (endurance in Muay Thai) are all common elements here.  After taking up the activity of golf, I understand why professional athletes love the game so much...it's cerebral and mathematic; but it's also very social.  Now, being the social butterfly that I am - I'm looking forward to a few days of chit chat, fresh air and using the opposite side of my brain...essentially, I'll be 'clearing my head'.

Here's Your Tip of the Day:
Diversity is the spice of life.  Break up your usual routine today.  Do something different, eat something different, try a new routine at the gym.  Walk your dog around a different block; buy a different shade of lipstick.  It will get you to 'think out of the box', clear your mind and take your thoughts away from the rote and mundane.

I'll be back next Thursday.  For now, I'm going to leave the wraps and gloves home and go listen to the birds!!

Stamina and Longevity

Last night, I went to see a corporate 'fight night' event.  This is an event where, white collar (men and women) train to box at their gym and then get into the ring for 3 two minute rounds of boxing bouts.
There is dignity in just having the guts to get into the ring...no one is a loser here.  The training that goes into fighting is grueling, rigorous and demands the highest standards of cardiovascular training.  2 minutes in the ring can be the longest 2 minutes of your life.  The bell rings and your opponent comes out of his or her corner, ready to beat your brains out...and they don't even know you.   It's nothing personal; you're just 'IT'.  The heart rate soars during those 2 minutes and can go up to as much as 170bpm.  You'd better be in really good cardio condition for this sport. 
Did you know that the resting heart rate of a conditioned athlete is approximately 48bpm?  This is because they are heart healthy.  Your heart is the most important muscle in your entire body.  Forget the quads and biceps that most think are the target muscles to hit at the gym.  Your heart rules:  the better cardio-conditioned you are, the better your heart will pump that oxygenated red blood cell supply to your organs, muscles and bones...oh yeah - and the brain.   In the long run, you'll be smarter, stronger, faster and you'll most likely live longer.
And if you think you've got what it takes to go into the ring....you'll have more stamina.  You'll have your 'day in the sun'.
Here's Your Tip of the Day:  try jumping rope...it's great stuff for the heart.  Start off with a consecutive 2 minute round.  Take a 60 sec break and then get back to it.  Next round, jump for 5 minutes, then take another 60 sec break.  Keep increasing the length of time you can jump without resting.  Breathe naturally and think about dancing.  Rope jumping is like dance...it's rhythym and fun.
And when you think you can jump for at least 20 minutes straight, give me a call and you can come jump with me!
Have a great weekend!

One Week To Go

One more week until my 37 days is up!  37 days to recover from knee surgery, 37 days to getting back into good physical fitness...it's Friday and time to plot and plan the weekend.
Two days ago, it was 12 rounds of boxing and Muay Thai.  So, now that I've got my fun out of the way, it's back to business:
This afternoon, it's going to be the mini trampolene and physical therapy...or, I might be ambitious and get onto the treadmill.  I'll see how the knee feels.  Tomorrow, maybe I will go back to yoga class.
Sunday will be more of the same and I'll hit some golf balls for a reward!

No matter what your goals are for fitness, make certain you throw some fun into the mix!  It'll make all the difference in your outlook of physical fitness, you'll de-stress and sleep better.  You'll look better and most likely become a happier person!
Happy Friday!

Jump for Joy and Jump for Your Heart

Well, this morning, I decided that it was time to get out into the street once again and jump rope.  It's been 6 weeks since knee surgery and well....I DID IT!!!  I jumped for about 20 minutes or so, stopping only for a few seconds here and there because my left quad is still a bit weak and it was a bit difficult to get my foot up at times, but the rythym was there and I was doing my thing once again!!!!
My trusty dog took up her usual post...laying down on the cobblestones of Broad St, watching the tourists go by and wondering how long we were going to be out here today.  My neighbors, the security men of the NYSE, my doormen and concierge cheered me on, told me not to 'overdo it' and were with me every step of the way!  They said they were happy to see me back out there and were all inspired to get back into their own fitness routine.  I can jump rope 6 weeks after knee surgery; they could certainly get onto an exercise bike!!
Jumping rope is fun and one of the best ways you can get into great shape...FAST!!!  You'll build up your heart muscle and make it strong, you'll improve your circulation and best of all...IT'S FUN!!!

So, make like Rocky Balboa....or just a Muay Thai Fighter like me...be a neighborhood hero and an inspiration to both kids and adults - jump for joy and jump for your heart!!

I told you all I'd be back....I'll see YOU out there!