New Lily

How Long Does it Take to Get Out of Shape?

runners-high-1024x682If you are like me, it feels like it takes much longer to get in shape than it does to get out of it.  How accurate is this feeling?  Are we imagining it, or is it true that what we have worked so hard to build can be quickly lost? How long does it take to get out of shape?

The answer is actually not as straight forward as we might like it to be.  It depends on a few factors.  How long we have been working out, what kind of exercise we do, and even how old we are all are important factors regarding how quickly we lose our “fitness” level. [Read more…]

Why I Love Fall Fitness… Three of My Favorite Fall Workouts

imagesWhat is there not to like about fall? Cooler weather (it’s not hot anymore…but it’s not cold yet either).  Beautiful colors (a glorious time to be outside).  Change (something we all relate to ….the change on the outside usually reflects a change on the inside as well).  Like I said, what’s not to like about this season?

Here are three of my go-to fall workouts that are also three more reasons I love fall.

1.”Run Spot Squat Run”.  Tired of the same-old same old run?  Add some squats/push-ups/lunges smack dab in the middle of your same old-same old.  If you are going out for 5 miles, for instance, stop after the first 2.5 and do the following quick and dirty mini workout: 3X 20 squats/ 20 push ups/ 20 lunges (you can drop this to 10 if 20 is too much at first).  Take a few much needed breaths at this point and ready yourself for the second 2.5 miles of your run.  Two things I like about this workout… 1) You won’t believe how much you want to run after you’ve done the squat – push up fun, and 2) You’ll find five miles goes much faster when you break it up this way. The cooler fall climate makes this a great time to try to change up workout…

[Read more…]

I Went For a Bike Ride…What is You Getting Out of Your Comfort Zone?

group-ride2-350x205I went on a group ride on Saturday. I couldn’t believe how far outside my comfort zone it took me.  I used to ride a fair amount.  Clipping in and out of my pedals used to be no big deal.  But that was a long time ago. After many years away from the bike, I made my biking debut at the Giordana Velodrome last summer. Then I was off it again for almost a year.  I got back on twice this week.  On Thursday I joined #6 (Grace) on a practice ride back at the velodrome.  On Saturday I saddled up again for a 30 mile ride in Waxhaw, NC along with #7 (John) who is 11.

Oddly, my anxiety about cycling remains high.  I can’t blame it on my age since most of those riding in the group ride were at least my age and many were well over 10 years older than me.  I can’t really blame it on inexperience either, since I started cycling as a junior in college at Indiana University. [Read more…]

How a Simple Fitness Plan Can Make A Big Difference

Motivation-Monday-618How a Simple Fitness Plan Can Be The Difference

(A guest blog by Chris Taylor) 

 Let me start by asking you a question: when was the last time you went for a walk on your lunchbreak? Or did some sit-ups before heading off to work? If you’re already looking at this blog with unveiled derision, then I don’t blame you. We all know that it’s pretty difficult to incorporate an effective fitness regime into a busy lifestyle. [Read more…]

To Your New Year’s Resolutions…I Say, “Go For It”!

frank sinatradc1e3258a4ebbe0d2be177b5eae0cb6aTo those who say they don’t “do resolutions”, I have to ask, why not? What is not to like about a resolution? I always welcome a chance to start again.  That is the very definition of hope! It’s like saying I’m not going to celebrate my birthday because it’s just gonna come around again next year.

Isn’t that the beauty of it? Yes, it comes around every January. And no, I can’t remember my resolutions from last year (actually, the unfortunate consequence of blogging is that my resolutions from 2014 are there for me and anyone else to see- yikes).  But it doesn’t really matter.  A resolution is a very here-and-now thing.  It’s present day.  It’s knowing yesterday is gone.  Today is a new day.  And it’s a new year! [Read more…]

Is There a Healthy Way to Lose a Few Pounds In Time for Spring/Summer?

beachesphoto_lg_antiguaandbarbudaThe answer to the question is YES. From what I have learned over a number of years, however,  a slow weight loss is typically the most effective.  Losing weight in the short term can be helpful, though, as a jump start.  If, say, you are heading to the beach for spring break, and you want to lose a few pounds, you can do so in a healthy manner.  You can even keep it off if you play your cards right.  My suggestion is always to take the long term approach, but if you have an event like a wedding or spring break, using that as a goal to help you start the process is fine.

The following are three ways to lose a few pounds in a few weeks:

water glassimages1. Drink more water.  Wake up and drink a glass of water.  Drink a glass of water a few hours later.  Before lunch, drink a glass of water. Drink a water bottle all afternoon.  Drink a glass of water before (or with) dinner.  Drink some herbal tea with lemon an hour before you head to bed. Why is water helpful to losing weight? [Read more…]

Nine Goals for the New Year

IMG_6186I am goal oriented.  I love new beginnings and the chance to start again.  I like to write goals down. Not that I ever go back and look at what I wrote, but the process seems official in some way.  Here are my nine goals for 2014 …. not all are resolutions because some of them I already do… I want to keep doing them.  What are your goals?

1. Get rid of junk.  That goes for the kind in my bedroom closet and the kind in the kitchen pantry.  We have too much stuff.  I want to go through every closet and gather all clothes, shoes, etc. that I don’t need, that my children don’t need, and that our house doesn’t need…and give it  away (or throw it away in the case of stained, icky, ancient) [Read more…]

5 Signs Spring is in the Air

Spring is in the air!

Spring is in the air!

As a runner, I love the spring.  Some days it’s cool and other days it”s warm, but with every run outdoors it seems the trees grow greener and the sky bluer-at least here in North Carolina.  This spring has been an especially pleasant one in Charlotte where, although it has been cooler than usual, the colors are lovelier than I can remember (also rainier than ever).   I spot certain signs of spring that give me hope for the warmer days ahead…and some signs I don’t welcome at all.   Following are 5 signs of spring that tell me, whether I like it or not, that summer is right around the corner… [Read more…]

Two Quick Workouts for the Last Few Days Before Christmas

It’s catch as catch can right now.  During the last few weeks, if I don’t get a workout in before 7 am..it’s hasn’t happened.  But I am tired and the sound of the alarm at 5:45 lately has not been nearly  persuasive enough….  So I am looking at a quick workout today to fit in before 5 pm…and I am guessing the next few days will be the same.

The following are a few quick and dirty workouts that take no more than 20 minutes but work the whole body. 8-10lb. weights are needed, but other than that no equipment is necessary. The first workout is my own go-to plan which I’ve been doing for a while and which I have always found effective.  The others are 10 minute workouts from Oprah.com. [Read more…]

From 5K to Marathon in a Year!

At 65, he started running and accomplished a marathon in a year…and so much more!

I saw this post on SparkPeople and thought I would repost it here for my 9 Kid Fitness readers…Great story!

From 5K to Marathon in One Year

On December 3, 2011 I ran my first race, a 5K in Orlando, FL.  I had just turned 65.  This was after 10 weeks of training, which started quite innocently as a way to lose a few pounds.  I enjoyed it so much I thought I would try to do a 5K.  Fast forward just about one year, and I have completed my 1st Marathon. The Savannah Rock N Roll Marathon, on November 3, 2012. [Read more…]