100 Day Raw Food Challenge
DAY 6 - SURVIVE 100 DAYS WITH BUNNY BERRY - FITNESS FU!!!
Hey guys - this is my "video" today. My video contributions are tricky because I don't have my own camera, and the one I usually borrow went off on a trip to Spain without me!! Next week, I promise, another REAL Sunday Fitness Fu video!
So, I was so pumped and geeked up to hear the RawDawg say he's doing the P90X challenge, and then totally psyched when Bunny started a thread to hear more about it! I think it's AWESOME that there's a real interest in Raw Fu'ers to start up a P90X group, and that lots of us are interested in doing the program. It's a GREAT program, AND...
IT'S HARD. I'm not telling you that to discourage you, heavens no! I want you to work hard and to workout hard and to get in the best shape of your life, because nothing is a better advertisement for the power of raw food than lean, healthy, athletic, sexy raw foodies! But in order to do this program, you need already to have met your "Baseline Fitness," and if you're not there yet, that's where you've got to work towards first.
What is "Baseline Fitness?" Here's how I define it:
1) can you maintain your "zone" heart rate while exercising for 20 minutes, and recover back to a normal heart rate within 5 minutes? check out this handy link to calculate your heart rate: http://www.sarkproducts.com/targetzonecalculator.htm You need to know your zone heart rate, and you need to be able to maintain it comfortably while exercising. Another way to measure it - can you walk or jog at a comfortably brisk pace and still maintain a conversation? Can you do that for 20 minutes? If no, then you do not have baseline cardiovascular fitness, and you need to start walking, increasing speed and distance until you are able to work within your zone.
2) can you touch your toes? Flexibility is super important!! I tell my yoga students that "every inch you can't touch your toes is a decade off your life expectancy!" So if you can't touch your toes with your legs straight, no bending knees, then you need to start a program of stretching, flexibility, yoga, etc. Baseline fitness means that you have ample flexibility in your joints, muscles and connective tissue to work into full range of motion in uninjured areas.
3) how many jumping jacks, sit ups and push ups can you do? at least 10 of each. old school phys ed - good old fashioned jumping jacks, sit ups and push ups. bend your knees on the sit ups and push ups, that's ok - just make sure you can do 10 of them within 60 seconds or less. this is cardiovascular strength, core strength and upper body strength.
4) have you been exercising consistently, in your zone heart rate, at least 3x a week, for at least a year? if you haven't, then you're not at baseline fitness, even if you looked like Madonna at her peak the last time you worked out. You've gotta use it or lose it!
5) are you within 20-30 pounds of your ideal weight? Depending on your height, being more than 20-30 pounds over your ideal weight is very stressful on your joints and can make cardio activities like running and aerobics very difficult, if not even dangerous. If you are above your ideal weight by more than this threshold, begin working out with swimming, walking, cycling and low-impact aerobics before starting to jog. The P90X program has a lot of higher-impact moves in it, so you don't want to blow out your knees if you're not ready.
6) have you been doing strength training with free weights (dumbells) and have you ever been trained how to use them? This last question is important regarding the P90X, because - since it's an "X" program, designed to take people to "extreme" fitness, there's absolutely no explanation about how to hold the weights, proper form for things like arm curls and tricep extensions. It's more like, "Pick a weight that works for you and we're going in 5, 4, 3, 2, 1..."
There are LOADS of programs out there for the beginning exerciser that will help you get to your Baseline Fitness quickly. It's important to move and get out there, and it's even more important to work to your skill level - so you don't get injured, don't get frustrated, and don't quit! Just like Penni said in her video on Thursday - it's not about perfection, it's about consistency. Get consistent with your exercise!!! It doesn't matter when you do it, how you do it, or how hard you work. In the beginning what matters is getting consistent. It's just like your raw food diet. Most of us are not ready to dive in to 100% raw 80-10-10 right away (the simplest and therefore most "hardcore" raw food lifestyle), and some of us may never be. Likewise, most of us are not ready to dive in to a super hardcore workout routine like P90X right away, and some of us may never be. Just like that doesn't mean don't eat your raw food if you can't do it all the way, it doesn't mean don't workout if you can't do this one program! Find the raw food lifestyle that works for you, find the workout that works for you, get focused, get determined, and get CONSISTENT!
If you're ready for P90X, then join RawDawg Rory and me and let's bring it!!! And if you're not - that's awesome! Do what you're ready for! Because that's the only way to get where you're going.
Rawk on, my beautiful Fu Fighters!
AND EAT YOUR VEGGIES!!! : )
So, I was so pumped and geeked up to hear the RawDawg say he's doing the P90X challenge, and then totally psyched when Bunny started a thread to hear more about it! I think it's AWESOME that there's a real interest in Raw Fu'ers to start up a P90X group, and that lots of us are interested in doing the program. It's a GREAT program, AND...
IT'S HARD. I'm not telling you that to discourage you, heavens no! I want you to work hard and to workout hard and to get in the best shape of your life, because nothing is a better advertisement for the power of raw food than lean, healthy, athletic, sexy raw foodies! But in order to do this program, you need already to have met your "Baseline Fitness," and if you're not there yet, that's where you've got to work towards first.
What is "Baseline Fitness?" Here's how I define it:
1) can you maintain your "zone" heart rate while exercising for 20 minutes, and recover back to a normal heart rate within 5 minutes? check out this handy link to calculate your heart rate: http://www.sarkproducts.com/targetzonecalculator.htm You need to know your zone heart rate, and you need to be able to maintain it comfortably while exercising. Another way to measure it - can you walk or jog at a comfortably brisk pace and still maintain a conversation? Can you do that for 20 minutes? If no, then you do not have baseline cardiovascular fitness, and you need to start walking, increasing speed and distance until you are able to work within your zone.
2) can you touch your toes? Flexibility is super important!! I tell my yoga students that "every inch you can't touch your toes is a decade off your life expectancy!" So if you can't touch your toes with your legs straight, no bending knees, then you need to start a program of stretching, flexibility, yoga, etc. Baseline fitness means that you have ample flexibility in your joints, muscles and connective tissue to work into full range of motion in uninjured areas.
3) how many jumping jacks, sit ups and push ups can you do? at least 10 of each. old school phys ed - good old fashioned jumping jacks, sit ups and push ups. bend your knees on the sit ups and push ups, that's ok - just make sure you can do 10 of them within 60 seconds or less. this is cardiovascular strength, core strength and upper body strength.
4) have you been exercising consistently, in your zone heart rate, at least 3x a week, for at least a year? if you haven't, then you're not at baseline fitness, even if you looked like Madonna at her peak the last time you worked out. You've gotta use it or lose it!
5) are you within 20-30 pounds of your ideal weight? Depending on your height, being more than 20-30 pounds over your ideal weight is very stressful on your joints and can make cardio activities like running and aerobics very difficult, if not even dangerous. If you are above your ideal weight by more than this threshold, begin working out with swimming, walking, cycling and low-impact aerobics before starting to jog. The P90X program has a lot of higher-impact moves in it, so you don't want to blow out your knees if you're not ready.
6) have you been doing strength training with free weights (dumbells) and have you ever been trained how to use them? This last question is important regarding the P90X, because - since it's an "X" program, designed to take people to "extreme" fitness, there's absolutely no explanation about how to hold the weights, proper form for things like arm curls and tricep extensions. It's more like, "Pick a weight that works for you and we're going in 5, 4, 3, 2, 1..."
There are LOADS of programs out there for the beginning exerciser that will help you get to your Baseline Fitness quickly. It's important to move and get out there, and it's even more important to work to your skill level - so you don't get injured, don't get frustrated, and don't quit! Just like Penni said in her video on Thursday - it's not about perfection, it's about consistency. Get consistent with your exercise!!! It doesn't matter when you do it, how you do it, or how hard you work. In the beginning what matters is getting consistent. It's just like your raw food diet. Most of us are not ready to dive in to 100% raw 80-10-10 right away (the simplest and therefore most "hardcore" raw food lifestyle), and some of us may never be. Likewise, most of us are not ready to dive in to a super hardcore workout routine like P90X right away, and some of us may never be. Just like that doesn't mean don't eat your raw food if you can't do it all the way, it doesn't mean don't workout if you can't do this one program! Find the raw food lifestyle that works for you, find the workout that works for you, get focused, get determined, and get CONSISTENT!
If you're ready for P90X, then join RawDawg Rory and me and let's bring it!!! And if you're not - that's awesome! Do what you're ready for! Because that's the only way to get where you're going.
Rawk on, my beautiful Fu Fighters!
AND EAT YOUR VEGGIES!!! : )
Replies to This Discussion
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Permalink Reply by Fre` on -
I just searched Craigslist and found several P90X systems for 25.00 to 80.00 dollars. I have to get to my baseline first.
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Permalink Reply by Nikki on -
Great idea! I'm going to check out Craigslist for my area. I'm totally increasing my activity this challenge. I've been jogging a few days a week and just upped my distance to 5 miles (from 3). So, I have the cardio going on, but need to add resistance training. If I can score the P90X system for cheap I'll try it out.
Fre` (Free) said:I just searched Craigslist and found several P90X systems for 25.00 to 80.00 dollars. I have to get to my baseline first.
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Permalink Reply by Helen on -
To get all ' official' (ha ha) the technical name for muscle soreness is Delayed Onset Muscle Strain or DOMS and you are quite right in saying it is due to 'tears' in the muscle fibre caused when working out and otherwise using muscles that would not normally be working in that range or capacity. It is normally worse the day after, the day after you have exercised hence the 'delayed' bit.
Lactic acid build up occurs whislt you are actually exercising and is just a sign that oyur body is working very hard. Quite normal and you can increase the resistance you have to lactic acid by exercising more frequently.
Wendilou said:FYI...I learned last semester that when you get sore after working out, it is not due to a build up of lactic acid. When you work out, you make tiny rips (injuries) in the muscle fibers. Then the muscle gets inflamed, which is what causes the soreness. As you heal, the soreness goes away.
This is also how you build NEW muscle. The little rips fill in with new muscle fiber. So Soreness = growing muscles! A little soreness is a sign of progress, but you don't want to be in major pain--you can permanently damage muscle tissue, tendon and ligaments. --I'm referring to the adage "No Pain, No Gain." A little soreness is okay, but you don't want to damage your body! :)
Ellen said:Expect that you will be sore the first week or so if you're just starting out. But try to work through it by taking a walk or doing some kind of movement of the sore areas. The more often (not hard) you work the affected muscle groups the faster the lactic acid burns off and the quicker the soreness goes away.
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Permalink Reply by Rachel Rose on -
Hey all you fit fabulous raw beauties!!
I'd also like to recommend a video series for those with baseline fitness who want to bump it up (or pump it up!) The woman who makes them is Cathe Friedrich- she is AMAZING! SO FIT! I have a bunch of her DVD's but rarely do them these days since I am addicted to spinning classes (indoor cycling), kickboxing classes, and now the amazing Bikram Yoga (seriously, where have you been all my life Bikram). If you prefer to work out at home you MUST CHECK OUT CATHE FRIEDRICH!!
http://www.cathe.com/
I PROMISE you that you could use at least one of her DVD's in your life!
All my love!
Rachel
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Permalink Reply by RaWWard on
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For those of you that aren't ready for the P90X workouts or just don't think you'd ever want to take it to that level.. check out the 10 Minute Trainer done by the same company. It's has a series of 10 minute programs. Each day (except for rest days) you are give three workouts to do. If you don't have a whole 30 minutes then do only one or two of them. It's really a great systems. It even includes a yoga workout.
I started doing it recently, until I hurt my back (unrelated to working out). But, I plan to get right back to it when I'm all better.
http://www.beachbody.com/product/fitness_programs/best_sellers/10_m...
Ward
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Permalink Reply by Bunny Berry on -
Glutamine powder really really helps with DOMS. You can get it at The Vitamin Shoppe or GNC. Actually, if you suffer any kind of muscle pain, or take a long time to recover, Glutamine is a life-saver. Go read about it.
Helen said:To get all ' official' (ha ha) the technical name for muscle soreness is Delayed Onset Muscle Strain or DOMS and you are quite right in saying it is due to 'tears' in the muscle fibre caused when working out and otherwise using muscles that would not normally be working in that range or capacity. It is normally worse the day after, the day after you have exercised hence the 'delayed' bit.
Lactic acid build up occurs whislt you are actually exercising and is just a sign that oyur body is working very hard. Quite normal and you can increase the resistance you have to lactic acid by exercising more frequently.
Wendilou said:FYI...I learned last semester that when you get sore after working out, it is not due to a build up of lactic acid. When you work out, you make tiny rips (injuries) in the muscle fibers. Then the muscle gets inflamed, which is what causes the soreness. As you heal, the soreness goes away.
This is also how you build NEW muscle. The little rips fill in with new muscle fiber. So Soreness = growing muscles! A little soreness is a sign of progress, but you don't want to be in major pain--you can permanently damage muscle tissue, tendon and ligaments. --I'm referring to the adage "No Pain, No Gain." A little soreness is okay, but you don't want to damage your body! :)
Ellen said:Expect that you will be sore the first week or so if you're just starting out. But try to work through it by taking a walk or doing some kind of movement of the sore areas. The more often (not hard) you work the affected muscle groups the faster the lactic acid burns off and the quicker the soreness goes away.
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Permalink Reply by Helen on
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Rosemary and black pepper essential oils mixed in with a good carrier oil is a really good massage oil if you have DOMS as well. I have used it after several marathons - when believe me I had muscle strain!! - I had a hot bath with it in then had it massaged into my legs, painful but worth it and recovery time was very good.
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Permalink Reply by Earth Mother on -
Well, I was cruising right along, checking items off your list... until I got to #5. Ummmmm, nope. BUT, I have to tell you, it made me feel waaaaaaay proud that I got that far down the list. Nine short months ago – pre raw, and verrrry SAD – I couldn't even walk to the bottom of the driveway without getting winded and wincing in pain.
I've come a long way with daily walking and hiking in my zone and a yoga practice. My latest addition: working out with Tracy Anderson (well, on video at least). Hey, if she's good enough for Madonna and my friend Gwyneth, she's good enough for me! :D
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Permalink Reply by rebeccaj on -
ISN'T THAT INCREDIBLE??? only 9 short months, and you made it all the way to #5 on the list!!! I know that you're going to conquer that hurdle in no time as well! You're an amazing inspiration!
earthmother said:Well, I was cruising right along, checking items off your list... until I got to #5. Ummmmm, nope. BUT, I have to tell you, it made me feel waaaaaaay proud that I got that far down the list. Nine short months ago – pre raw, and verrrry SAD – I couldn't even walk to the bottom of the driveway without getting winded and wincing in pain.
I've come a long way with daily walking and hiking in my zone and a yoga practice. My latest addition: working out with Tracy Anderson (well, on video at least). Hey, if she's good enough for Madonna and my friend Gwyneth, she's good enough for me! :D
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Permalink Reply by Goddess Durga on -
This challenge, the last, was perfectly timed, in that I'm really feeling a physical need to lighten up my diet. I cannot think about putting olive oil on anything, and that's after consuming a big bottle a month for what seems like forever.
I'm definitely at my "baseline" as described above. I can run for an hour, touch my toes, do back bends, push ups, etc. Still, I'm not ready for P90X! I think it's my personality, not my fitness level. I watch something like that and I have a kind of allergic reaction.
I was an All-American cross country runner back in the day, but I am FAR from my optimal fitness and truthfully, I've had the laziest few years of my life. I've got a body like a Ferrari that I can leave parked in the garage for months and months and still take it out for an hour long run BUT it's getting harder and harder.
I didn't start my fitness routine today as I planned :-) I seemed to need a transition day. But I did buy a book called Chi Running and I'm starting a running program tomorrow morning. I'm keeping it 5 days a week for now (Tuesday to Saturday) and I'll try to do yoga on Sunday - Monday.
I maintain a modest fitness level through an active lifestyle - I don't own a car and I bike, easily 10 to 15 miles a day between March and November. I walk, take the stairs, stretch in the morning, carry groceries, etc. It's not ideal, but it's what I'd call "better than nothing."
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Permalink Reply by Elaine on -
Thanks rebeccaj - a good reminder to get back to the gym! I'm not much for exercising at home - my ceilings are low, but I too liked the FIRM and got results quickly. Mostly though I try and integrate stretching and physical exercise with the kids - gardening, biking, hiking, etc. While they are in the sandbox or exploring the yard I jump rope for 5 mins and do some lunges. I might look nuts, but it keeps me from backsliding on days/weeks I can't otherwise get to the gym!
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