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 MYmimi on -
Way to go, Bex. You've got me hooked. guess I'll go for that long walk now. Wendylu's Mom.
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Permalink Reply by hannah on -
Thanks for those handy links. I've been meaning to figure that stuff out, and now here it is!
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Permalink Reply by Magi Speelpenning on
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thank you! I am glad that this approach works for so many people. I am not one of them. I prefer 5rhythms and other forms of dance--that traditional hard core stuff is draining for me. I also looked into the yoga swing http://www.IntuitiveYoga.net this seems like a much more fun, engaging way to gain strength and flexibility for me. Perhaps there are others who would prefer to go this route--blessings--
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Permalink Reply by Bunny Berry on -
Well, luckily before I got pregnant and fat, I exercised regularly, so I can still touch my toes and do 10 jumping jacks, situps, and pushups. But I'm not within 20-30 pounds of my ideal body weight. I have done lots of weight training in the past, and have successfully finished two Body for Life Challenges.
For me, the reason I've been so stuck in the mud as far as exercise has been concerned is my stupid herniated disc. However, I did swim a few times last week, and that didn't bother me. So, I guess I'm going to get a bathing cap and a new pair of goggles. I do swim like a fish. And I love it.
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Permalink Reply by VeroGirl on -
Hi All,
I am very intrigued by this P90X - does anyone know where you can buy it for under $150? That's for the entire 13 DVDs, booklets, etc. If it wasn't so steep ($) I would jump on it right away.
XOXO
VeroGirl
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Permalink Reply by Stasi on -
Ebay has a complete set for $115.00 /free shipping
VeroGirl said:Hi All,
I am very intrigued by this P90X - does anyone know where you can buy it for under $150? That's for the entire 13 DVDs, booklets, etc. If it wasn't so steep ($) I would jump on it right away.
XOXO
VeroGirl
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Permalink Reply by T on -
i'm with the majority (i think) -- no consistency in keeping fit or doing exercise -- i have been procrastinating on that one :( -- of course i have been self destructing myself on that one since i have my living room torn up decluttering and downsizing and no room to do anything -- i think maybe i've done it on purpose NOT to be able to -- well i have given myself to get things squared away by april 30th or before -- a little bit each day (or a lot) depending on my mood and if i have to work --
i have a local friend doing the P90X and it sounds interesting but at the moment i'm not willing (or able) to fork over 150 bucks -- but on a good note i can touch my toes with legs straight :)
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Permalink Reply by Melody on -
Great stuff here Rebecca!
You make it very doable..
I am nowhere near my baseline.. but I know I can get there.
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Permalink Reply by Ellen on -
I'd like to recommend The Firm weight training videos for those of you not yet to your baseline fitness level. They are tough and use free weights - but are still more accessible for beginning exercisers.
I particularly like volumes 1-4, with volume 4 being my favorite cause it uses an 8-10" step (a Rubbermaid sturdy step stool will work) and is just 42 minutes long. The videos I like are old school - I think I got my first one in 1989 - but they are really well done and give you a fantastic full body workout. They have newer versions which I've seen sold as a set including required equipment at Target or you could do a web search for The Firm workout videos. They really have something for everyone. But the key is you've got to do them regularly.
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.
I've been doing Bikram Yoga since January but plan to incorporate The Firm Vol 4 a couple mornings a week. It's hard to find the extra time to workout. But you just have to do it. I like to look at exercise like basic hygiene for my muscles and cells. I wouldn't go several days without brushing my teeth or showering. It should be the same with exercise. Cause when you exercise you are cleaning your body from the inside out. The benefits are well worth the time it takes.
Good luck everybody. Remember that motivation comes from the action of doing. The more you do, the more you will be motivated to do, and the better you will feel ;))
Remember to eat your veggies!!
*and*
To get up off the couch and GET YOUR BODY MOVING!!!!
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Permalink Reply by Goddess Durga on -
Tomorrow is the Boston Marathon, which seems as good a day as any to start a new fitness routine. :-)
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Permalink Reply by Angie on -
Oh, good! I know you've been frustrated with not being able to get exercising as you'd like! I'm thinking that swimming may be a good thing for me to improve lung function, but I can't afford a swim pass right now, so I'm going to start walking more now that the weather is getting nicer!
Bunny Berry said:Well, luckily before I got pregnant and fat, I exercised regularly, so I can still touch my toes and do 10 jumping jacks, situps, and pushups. But I'm not within 20-30 pounds of my ideal body weight. I have done lots of weight training in the past, and have successfully finished two Body for Life Challenges.
For me, the reason I've been so stuck in the mud as far as exercise has been concerned is my stupid herniated disc. However, I did swim a few times last week, and that didn't bother me. So, I guess I'm going to get a bathing cap and a new pair of goggles. I do swim like a fish. And I love it.
© 2009 Created by Bunny Berry
