Archive for November, 2009

Remember back around the turn of the century (ha ha I love saying that) when Billy Blanks and Taebo was everywhere you looked? It’s the same reason all of his products are at least 4 stars on Amazon. They work.

While my wife and I were 3 weeks in Turbo Jam which I talk about in this review, my wife suggested we switch it up a bit and throw in some Taebo. I agreed thinking it would be a piece of cake since we were already in the cardio DVD groove. I was wrong, and we both got our butts kicked. Taebo is like a cardio workout turbo charged. You go fast and hard from beginning to end. It’s a lot of punches and kicks wrapped around a lot of martial arts movements.

To keep you moving Billy is very… er… motivational. It’s not uncommon for him to run up to the camera in the middle of the set and fill the screen with his face while pretending to judge your form and talk directly to you. It’s an odd effect, but strangely works after you get used to him doing it. Billy also will move around the group doing the workout motivating others and showing good examples. What I really appreciate is that you see people of all ages and fitness levels doing the workout, not just a bunch of personal trainers.

If I had one complaint, it’s that Billy seems to move around too much. I appreciate his attempts at motivation, but often it feels like he isn’t even doing the workout. On the whole though, these are some serious workouts, and if you feel like a challenge these are definite ways to go. Since most have been out for a while, the DVDs are pretty cheap whether new or used.

I’ve mentioned before how cardio should definitely be a part of a balanced workout plan, and typically when I talk about cardio I mention running or biking. But another great option is to take a cardio class.

Many times a gym will offer these classes free of charge with your membership and are offered throughout the day.  These classes have certain advantages over just the regular cardio machines:

• In a group environment, so motivation and friend making are much easier
• Different classes uses different moves and music
• Ladies, classes are almost completely women so you can feel comfortable
• Guys, classes are almost completely women (aka good odds)
• You can expect to burn 1000-2000 calories per class
• Instructors will regularly update courses to keep thing fresh and challenging
• Some classes will offer or include yoga and stretching

There are some things you should consider though:

• If you have joint problems a cycling (spinning) class may be best
• Instructors are manically cheerful… it can be infectious
• These classes start at certain times, coming in late can be awkward so plan ahead
• Like any form of new exercise it will kick your butt for a week till you adjust

There are several types of classes out there and each gym will have a different name for them, but here’s a sample of what you will typically find and what they involve:

Kickboxing: As the name implies uses a lot of punching and kicking combinations, great for burning calories. Guys won’t feel quite as awkward in these types of classes. The punching and kicking can be hard on the joints so a good stretch will pay off before starting.

Dance: Guys will feel the most awkward here, and there won’t be many in the classes. It can burn as many calories as most kickboxing classes, but is easier on the joints. Still expect to get a good burn, but unless you big into the hip hop scene don’t expect to learn many useful dance moves.

Spinning: The instructor leads a group on a virtual bike ride using variable resistance bikes. These classes typically have the most even split of guys to gals. Don’t let the name fool you, these classes probably burn calories the fastest (upwards of 2000 if you push yourself). Bring a water bottle and a towel.

Weights: These classes will use light weights for resistance to moves. Expect some crossover of dance and kick boxing moves, blended with your typical weight lifting moves. For beginners, pick as light a weight possible, because I guarantee these will kick your butt the first few times.

Yoga/Stretch: Don’t expect a large calorie burn in these classes… or a whole lot of guys. If you’ve been having joint pains, looking to increase flexibility, or relax a bit try these classes out.

Ok, the holidays are coming, and with them comes food. Typically all of it bad for you and worse for your waist line. So why fight it? Being the only one at the Christmas party chewing on carrot sticks can suck.

If you’re going to cheat, try cheating with something semi-healthy. Try the low0fat brownies! Bring a batch of these and give yourself a healthy alternative.

Low-fat Brownies

Parchment paper
Nonfat cooking spray
3/4 cup white sugar
3/4 cup dark brown sugar
1/2 cup plus 2 tablespoons unsweetened dark cocoa powder
2 whole eggs
4 egg whites
1 1/4 cups prunes, puréed in a blender or food processor with 1/2 cup warm water
1 1/4 teaspoons pure vanilla extract
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 cup white flour
1/2 cup whole-wheat flour

Preheat oven to 325° F. Line a 9-by-13-inch baking pan with parchment paper and coat with cooking spray. Set aside. Combine sugars, cocoa powder, eggs and egg whites in an electric-mixer bowl and beat until light and creamy; about 5 minutes. Slowly add puréed prunes and beat on low until completely mixed in; about 1 minute. Add vanilla and salt and mix 30 seconds more. Sift baking soda and flours together and stir lightly into the batter by hand until just absorbed. (Do not overmix.) Pour into prepared pan and bake 35-40 minutes, until brownies are still soft in the center. Cool thoroughly and cut into 3-by-3-inch squares.

15 brownies
148 calories/brownie

After getting back from a 2 week vacation overseas I did something I dreaded… I put on my jeans. If you’ve read a few of my previous articles, you know that I use jeans as a weight indicator. Much to my dismay they were tight… too tight. My wife got a good laugh at my despair and solemn vow to make them loose again.

Which brings me to my point, what are some good ways to not ruin all the gains you’ve made so you don’t come home feeling guilty?

1.      Watch what you eat. Again it all comes right back to controlling what goes into your mouth. Just because you’re in a foreign country doesn’t mean that calories don’t count any more. Of course sampling the local cuisine is a part of every trip; just make sure you do more sampling than feasting.

Most hotels now offer free buffet breakfasts. Even if you’re planning on spending the day walking, set some limits for yourself. Only one plate full, or maybe just one muffin. Loading up on juice may seem like a good idea, but these juices can be packed with extra sugars, try sticking to milk.

2.      Does your hotel have a gym or a pool? A quick internet search will tell if the places you’re staying have any place for you to get in a quick work out. This is a vacation of course so don’t try to schedule in a full hour there, getting in and out in 30 minutes or less is much more realistic and easier to accomplish.

If the hotels have swimming pools trying spending 30 minutes there instead. A quick swim after a day of sightseeing can be just the thing the stretch out those weary muscles. Treat yourself to a little time in the spa/Jacuzzi after!

If where you are staying doesn’t have a gym or a pool, consider bringing along a workout DVD. Again, this is vacation so plan ahead. There is no way you will want to do 45 minutes of tae bo after a long day so bring along something quicker like a 10 minute solution DVD (like I show here below) and do as much as you feel up to.

3.      Hit the streets! It’s my belief that spending all your time on a tour bus or browsing a gift shop is no way to visit a place. Try picking up a map and try walking to a few destinations. Exploring a city on foot is the best way to get a real feel for it and the people who live there. If you ever do get lost, your hotel is only a taxi ride back. Be smart and ask the front desk for a map and directions, they will also know if there’s any places not in the tour book you should go to, and conversely which places/areas to avoid.

Some places offer walking or bicycle tours. This not only will keep you in a group and give your legs a stretch, but it will give you a tour guide who can’t point things out that you may miss if you were to peddle by yourself.

The biggest thing is to plan ahead and to not try and do too much. Planning an elaborate workout routine to bring with you will more than likely result in it not getting done. Keep it simple, keep it fun, and keep active.