Best Health Move of the Week
Last Monday marked the start of a banner week. I returned from vacation ready to tackle new projects, deadlines and training sessions with new gusto. I brought my workout routine to a new level with the completion of a killer four-week small group training class. However, the best thing I did for myself all week had nothing to do with sweating through 100 squat thrusts or getting back on track with my healthy eating habits. It had everything to do with the 10-minute phone call I made to schedule my first mammogram.
It was only a few weeks ago during a routine check-up when my gynecologist told me it was time for me to get my first mammogram under my belt. Since I just turned 38 in February, I thought I had a couple more years to go. However, since my mom is a breast cancer survivor and since I’ve been taking birth control pills for more than 15 years, he wants to set a baseline now. My internist agreed and offered a recommendation for an imaging center in my area. So, being a person who doesn’t like to let any item sit on a to-do list for too long, I confirmed that my insurance company would cover the routine screening and booked the appointment for April 7th.
Now that the appointment is on my calendar, I find myself dealing with a mixed bag of emotions: disbelief that I’m old enough to add this test to my healthcare check list; confidence that my results will be 100% normal; and finally, fear that they won’t. But when I find my mind racing ten steps ahead, I take a breath and remember something very important: knowledge is power. When it comes to your health, staying on top of screenings is one of the most important things you can do to maintain your overall well-being.
If you scour the Internet long enough, you’ll find plenty of contradicting information about when a woman should get her first mammogram. You’ll also find articles and studies that talk about potential harms associated with mammograms. Speaking with your doctor to assess your own risk factors can help clear up the confusion. Also, when it comes to breast cancer – as with many other diseases – early detection is key.
So at the age of 38, I realize I have more scars – physical and emotional – than I did ten years ago. However, I also can’t remember feeling stronger or healthier in my life. While I know I could do a better job when it comes to getting more sleep (who couldn’t?), I’m eating better and working out smarter than ever before. So, I look at getting my first mammogram as the next step in a path toward a better me.
If you’re reading my blog, you’ve already made the commitment to take better care of yourself by exercising and eating well. Just don’t forget to keep your overall health in check. If you’ve been putting off a screening, there’s no time like the present to pick up the phone and schedule it now. Whether it’s finding time for a workout or a check-up, each of us has the ultimate power to make the important choices that can help us have fun, be fit and feel fabulous!
A Strong Finish
We made it to the end of another work week, and I made it to the end of an intense four-week small group training class at New York Sports Clubs.
For the “grand finale,” our (awesome) instructor Roberto Murichi had us run through the same workout we did during our first week so we could measure our gains in cardio capability, strength and endurance. Here’s a look at the program. (Just like the 50-30-20 I wrote about earlier in the week, this isn’t a workout I’d recommend for a fitness newbie or anyone returning to an exercise routine after a hiatus.)
After an eight-minute warm-up which included 20-second bouts of six exercises including push-ups, squats, and sit-ups, we moved on to the heart of the workout. Roberto set up five stations for the following exercises:
- Burpee
- Kettlebell high pull
- Push-ups
- Jump rope
- Box Jump
The goal was to perform as many reps as possible in one minute before moving on to the next exercise. After completing the fifth exercise, we got to enjoy one minute of rest! Then we started the circuit all over again for round two. For the third and final round, we had to keep track of every single rep we completed from the first burpee to the last box jump. Those reps added up to our final score.
The first week of the class, my score came in at 180. Wednesday night, I made it to 242. Each of my classmates on “Team Alpha” saw their numbers improve, too. Needless to say, we were all happy with the results!
I’m happy I took Roberto’s class for many reasons, but mainly because it offered a needed jolt to my fitness routine and it also provided a new perspective on high-intensity circuit training. I look forward to one more class after work tonight to make up for some of the time I lost while sipping rum punch on the beach in Jamaica. There’s a very good chance I’ll be signing up for round two of this class which starts in April…so stay tuned for more intense workout ideas to help you have fun, be fit and feel fabulous!
50-30-20…Drop!
My classmate was amazed I could still smile after the killer workout!
We made it to another Workout Wednesday!
I have no idea where the last four weeks went, but tonight actually marks my last Ultimate Fitness Experience small group training class at New York Sports Club. It’s been a challenging month, as my friend and fellow NASM certified personal trainer Roberto Murichi made sure each and every workout was a true butt-kicking experience.
What I’m about to share with you is not a workout I’d recommend for a fitness newbie or anyone returning to an exercise routine after a hiatus. However, for anyone looking to kick things up a notch – here’s the workout I sweat through on Monday night.
Our warm up consisted of 16 rounds of kettlebell lunges and kettlebell swings. We performed as many reps as possible in 20 seconds, followed by 10 seconds of rest. We’d switch exercises every two rounds. With our heart rates up, it was time to get to the heart of the workout: the 50-30-20. The idea is simple. The execution, however, is a different story.
Roberto chose four “basic” exercises for us to perform in the following order: push-ups, squats, sit-ups and squat thrusts. (A squat thrust is basically a burpee without the jump at the end.) For round one, we had to perform 50 reps of each exercise. In round two the reps dropped to 30 and finally for the third and final round, we ended with the “easy” task of 20 reps per exercise. So yes, that meant 50 push-ups followed by 50 squats, 50 sit-ups and 50 squat thrusts. At the end of the workout, we’d completed 100 reps of every exercise. Of course, we were allowed to rest whenever we needed to catch our breath or get some water. It took me just under 23 minutes to complete the workout, and kudos to one of my classmates who nailed it in about 18.
The breakdown
Again, the 50-30-20 isn’t for everyone, and it’s crucial to make sure you add some flexibility training before and after this kind of routine to take care of your muscles. One logistical benefit of this workout is that you don’t need a gym to make it happen. Aside from needing kettlebells for the warm up, the heart of the workout includes exericses that can be done at home or at the park.
I can’t wait to find out what Roberto has in store for us tonight in our last UFX session. I’m glad I took the class, as I learned some new techniques and definitely pushed my body to new levels. Even those of us who thrive on working out can get caught in a rut sometimes, and this class kicked me right out of it! That’s one of the things I truly love about exercise – there’s always something new you can do to to have fun, be fit and feel fabulous!
Back to Reality
Happy Spring everyone!
When I last wrote, I was excited to be leaving for my Montego Bay escape to celebrate Elisa’s 40th birthday. Today, I’m happy to report the trip was everything I hoped it would be: five days of rest and relaxation fueled by tropical breezes, turquoise water and Jamaican rum. I feel refreshed and ready to tackle reality again. (I’m pretty sure the birthday girl feels the same way!)
Another great thing about this vacation was how it allowed me to mix up my exercise routine. While I hit the fitness center every morning for 60 minutes of cardio and strength training, the hotel offered some super fun alternative calorie-burning activities you simply can’t find here in New York City.
Sylvester ran a fun 45-minute aerobics class on the beach every morning while the entertainment staff offered daily Reggae lessons by the pool. There were also water polo games which got pretty intense for some of my vacationing teammates! At night, the cardio could continue in the hotel’s nightclub and on our last night, the dance party moved to the beach where we enjoyed more good music (and more rum punch) under the stars.
While I did my best to keep my body in motion, I made sure my brain did the least amount of work possible. The most stressful decisions Elisa and I had to make everyday dealt with whether we wanted to sit at the beach or by the pool and what we wanted to drink. I bought “The Girl Who Kicked the Hornet’s Nest” by Stieg Larson at the JetBlue terminal before we boarded the plane. I think I made it through 90 pages. (I did, however, read two People magazines from cover to cover.) I often lost track of time simply looking at the water, listening to the breezes rustling through the palm trees and enjoying the Reggae music playing from the pool bar’s speakers.
Sure, I came home greeted by a flood of emails and texts. One by one, I read them and responded as needed. The back-to-reality errands like stocking the fridge and doing the laundry got done. Now, I face the week ahead with new energy for work and to get back into my “serious” exercise routine.
I’m especially looking forward to getting back into my UFX small group training class Monday night to work off the vacation pounds I know I put on thanks to all those fruity drinks along with plates of jerk chicken with rice and beans.
So while I realize a Caribbean getaway isn’t something we can indulge in every month, I can’t stress enough how important it is to find a way to decompress and re-boot your body, mind and spirit from time to time to make the daily grind a little less taxing. It’s a surefire way to embrace the attitude that nothing is going to stop you from pursuing your quest to have fun, be fit and feel fabulous!
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