Geek Into Shape

Photo courtesy of Stuck in Customs

So let’s see…. If you look at the last post, you see that I have been M.I.A. for the last two months.  Well guess what I have been doing?  Working, playing video games, and yes, gaining weight.  I have done it.  I have fallen off the horse, right when I was doing so well.  I initially started thinking about a blog post about how not to fall off the fitness horse, but I realized that no matter what I tell you, or what I try myself, it is going to happen at some point.  Almost everyone stumbles whilst on the the epic journey to Nonfattiesville.  So instead I though I would give a few tips on how to get back into the groove for those who are currently rubbing their sore back and watching the horse run away.

1. Don’t be mad at yourself. -This stuff happens.  You tried very hard, but life can very easily get in the way.  This is just one of the stops on the way to your goal.  Is this enough motivational stuff?  Just suck it up!  Accept your new flabbier position and do something about it!
2. Don’t dwell - There is no point in spending too much time trying to figure out where you went wrong, just start moving again.  Even if you figure out that it was a hectic work schedule or the release of a new game, there is most likely nothing you can do (or are willing to do) to change you behaviors when those things happen again.  Instead, just start right back where you left off as quickly as possible.  If you really want to think about it and dwell, do so during a nice long bike ride.
3. Give your muscles a small grace period, but no more. I understand the urge to say, “It’s been two months since I worked out, maybe I should start with a couple weeks of walking,” but don’t start too slow.  My opinion is you need to kick back into your old routine as soon as possible.  At the most, cut your old routine in half for the first time back, but hit it harder the next time.  The time to fully reach you old performance may change depending on how long you have been out of the game, so be the judge of your own body.  Just don’t make excuses to slack off when you could be burning off the weight you gained.
4. 

   Can I have some of those fries?

   Diet starts today! Do not have any “LAY OFF ME I’M STARVING!!! Diet starts tomorrow,” moments.  There is no excuse to dig yourself deeper in the hole because the time of day or week.  Don’t use artificial time milestones, such as tomorrow, or after vacation, to set your schedule.  If you know you need to start eating right again, then start right now!

5. Track immediately. If you read my last blog post, you would know that I recommend tracking your weight even when you are not actively working at it.  Well, I didn’t do that great of a job.  But the key point still stands, track your weight no matter what.  I gained 10 pounds in two months.  I don’t like thinking about it, but I really don’t like looking at it on a graph.  It gives me tons of motivation to try to make the last two months look like an outlier in my overall weight loss trend.

Hopefully, these tips will provide a little bit of help after realizing you’ve slipped.  Just start again and keep going.  Remember what Yoda used to say about trying?

Photo courtesy of Shelley & Dave

A few months ago, Josh posted an article about the cost of healthy eating.  He points to a study from the American Dietetic Association that shows the cost per kilocalorie of “healthy” foods, such as fresh vegetables, fruit, and grains, was over ten times more expensive than “junk” foods, such as crackers and chips.  The difference was still growing at the end of the study, which doesn’t look promising for the cost differential today.  This really got me thinking about the difficulty of maintaining a healthy lifestyle for a family who is trying to live on a moderate or reduced budget due to the economic times.  When you are worried about paying the rent or the mortgage, trying to get out of debt, or saving up that emergency fund, cheap frozen pizzas or the fast food dollar menu really allow you to save some bucks.  But overtime, this lifestyle really starts affecting your health, which could lead to costly medical bills in the future or even the inability to go to work.  It really comes back to bite you in the end.  What is the solution to this dilemma?

Start your own garden.  (Well, this is not really the full solution, just something I thought would help) The idea of starting a garden from scratch is probably intimidating to most people.  It is to me.  But I started thinking about all of the benefits of creating your own garden:

1. Cost - I started researching what it takes to start and maintain a garden, and the results really surprised me. I found a blog called GetRichSlowly that is featuring a series called the GRS Gardening Project.  For this project, they are measuring the cost, time, and rewards of building a garden from scratch.  Within the first six months, the estimated spending a total of $318.43 on seeds, fertilizer, and water thorugh the first six months.  They are on their currently on the 11th month and have estimated $606.97 worth of food has been harvested from their garden.  This means that they actually saved money by not having to buy food, and this happened during their first year of gardening.

2. Nutrition - We all know that the food typically grown in gardens is healthy.  I won’t beat the dead horse that leafy greens and bell peppers are healthier than a Waffle House Double Texas Cheese Steak Plate.  We all also know that the fresher food, the more the nutrients will be preserved.   But one of the things you might not think about when you start your own garden is that you are in control.  You control what soil, fertilizer, and pesticides are used.  You control the quality of the seeds and the time when you harvest.  These are all key factors in the nutrition benefits of freshly grown foods.

3. Fitness - The Garden Fitness Plan on GardenFitness.com said it best:

Research shows that gardening for 30-45 minutes most days of the week has significant health benefits, such as decreasing the risk of high blood pressure and diabetes, as well as contributing to healthier bones, muscles and joints. Elements of gardening such as digging, weeding, trimming shrubs and mowing the lawn can require the same energy requirements as other physical exercise activities such as walking, cycling, swimming and aerobics.

I thoroughly suggest checking out all of the information on GardenFitness.com.  It is a great resource.

4. General Physical and Emotional Health - Along with the nutritional and fitness benefits there are other health benefits as well:

• The time spent in the garden and in the sun will give your body its daily source of Vitamin D.
• The time spent gardening can  give you a nice silent moment to reflect on your day, think about a problem, or just clear your head.
• Seeing the garden through, from planning to completion,  provides you with a sense of accomplishment.
• The fact that you are experiencing the natural process of life: new life, nurturing, growth, decay, re-birth, brings you closer to the Earth and that always is a peaceful feeling.

5. Family and Education - Gardening can also be turned into a great way to connect with your family.  It allows you to spend time with your wife and kids away from the TV or the Internet.  It provides a break from the normal hustle and bustle of family life.  It is also a great educational tool for children; from concrete things like science and  nutrition, to less concrete topics like patience, persistence, and the value of hard work.

I plan on starting my own garden next year.  I have never been an outdoorsy type of person, but I am so excited about this idea.  I plan on keeping everyone informed on the progress and provide tips where they apply.  I’ll probably do my own version of the GRS project to add another data point to the cost and time metrics.  If you are interested in starting a garden with me, please drop a comment or send me a tweet.  Remember:  Have fun and stay active!

I am always listening to podcasts.  Driving, working, cleaning, exercising, all the time.  It drives my wife nuts, but I find so much useful information about anything and everything by flipping off the TV and putting in those little white ear buds.  One thing I am new to, though, is fitness podcasts.  And there are a bunch of them out there.  Some, I have found helpful and interesting.  Other can be boring and useless.  I have been sifting through a bunch of them recently and thought I would let you know about the ones that are climbing to the top of my “must listen to” list.  And of the ones I review each month, I will pick my favorite one so that ye with little time will always be able to trim down your playlist and only listen to the best.  So enough with this introduction rubbish. On to the reviews!

My Pick: Being Healthy for Busy People

(Review based on Episode 9)

This podcast rocked!  I had to listen at this podcast just for the title; try to find geek that isn’t busy (and I do consider playing Lord of the Rings Online “busy work”).  The funny thing was, the episode I listened to wasn’t even about being busy.  It was about the health benefits (and decrements) of tea, coffee, and Venti Carmel Mochas with extra whip cream.  This really hit close to home since I am a café junkie.   The information provided was detailed and very well researched.   Yet it remained very concise, understandable, and helpful.  But most importantly, this one little 20 minute show actually motivated me to start changing one of my habits by providing me with all the facts and options I need to know to do so.  I was so impressed by Episode 9 that I downloaded and listened to all of the episodes.  This podcast seems really seemed to hit all the high points for me and I strongly suggest it for everyone else.

Other Reviews This Month:

Motivation to Move (Review based on Episode 161)

I enjoyed this podcast.   It was light, upbeat, and knowledgeable.  They sure have been doing it for a while, seeing that they are on episode 161.  The length is good: only 30 minutes.  Long enough to have in depth topics, but short enough to listen to on the commute to work or walk to the store.  The website seems to have a big community as well.  It did, however, have some cheesy, “self-help” style music playing in the background.  That always drives me nuts.  This was a good podcast, but it wasn’t great.  If you are dedicated to fitness podcasts or have a lot of time, I say listen away because this was a good show.  I personally have plenty of other podcasts on my play list that I would listen to first, and this one would probably fall into the “Mark as not new” category.  I do plan to listen to a few more episodes, and I’ll let you know if I have a change of heart.

Nutrition Diva’s Quick and Dirty Tips for Eating Well and Feeling Fabulous (Review based on Episode 7)

I love the whole Quick and Dirty Tips line of podcasts.  I think they have the perfect format for a podcast.  They all take one topic or user question a week and provides a 5-7 minute tip.  The Nutrition Diva is one of their more recent additions to the lineup.  The host seems knowledgeable and professional.  The episode I listened to wasn’t necessarily the best podcast I have ever heard, but, hey, it only took 5 minutes out of my day (and those were just audible minutes)!  Even though this specific episode wasn’t anything special, I am biased to the overall quality of QaDT productions, so I have added this to my subscriptions.  Hopefully I’ll have better things to say in the future.

And that’s it for Septembers reviews.  If you have agree or disagree with anything I have said, please leave some comments.  Also tell me if you have any other podcasts that you enjoy.  Next month, I plan to look at podcasts featuring workout music, which should be fun since I really don’t like electronica, and that is what all fitness music podcasts play.  Have a great week and remember to stay active!

Just a quick update for all photography geeks: This weekend (Saturday, August 23 to be exact) is the first ever worldwide photo walk taking place in nearly 300 cities across the world.  What does this mean to you?  An incredibly fun way to get a couple hours of light exercise!  Please visit Scott Kelby’s site for more information and sign up for a photowalk close to you.

One of the best things to add to your regular exercise routine is some sort of spontaneity and uncertainty.   Breaking the mundane aspects of working out really helps you look forward to your workouts.  This is why people who get their exercise through sports, such as basketball, soccer, and tennis, are 47% more likely to stick with exercising (I just made that up that statistic.  It sounds great, right?!).  But I suck at sports.  I’M A NERD!  I need a different way to add some variety to working out.  So, I hijacked an idea I heard about a while back: Podcasts and drinking games!

No you don’t get to take shots during this workout, but you are going to play the Diggnation Drinking Game without the booze.  Here’s how it works: You turn on Diggnation and listen for certain triggers in the show that will cue you to do a specific workout.  A trigger could be something Kevin or Alex says, does, or implies.  Some shows might not give you much more than a simple walk in the park, others might make you pee yourself because you are too sore to go to the bathroom.  Either way you are listening to one of your favorite podcasts and slimming down at the same time.  So lace up your running shoes, set your Ipod to the latest Diggnation, and let’s get moving.

Warmup

1. Start off by walking for at least 90 seconds
2. If the show is recorded in San Francisco, stop and do 60 seconds of jumping jacks, then continue walking
3. If they are drinking beer during the episode, lightly jog for 60 seconds, then continue walking
4. Walk for 30 more seconds.

The warm-up should take 2:30 regardless of which combination of exercises you do.  If you hear any triggers during this time, ignore them.  Trust me, there will be plenty more to come.

Workout

Note: After completing every individual workout, walk for at least 60 seconds, regardless of whether any triggers come up during the time you are finishing your workout/walking combo.  This gives your body a chance to cool down.  If you are in very good shape, you can relax off this constraint as long as you feel comfortable doing so.

• Alex mentions his girlfriend: 60 seconds walking lunges
• Alex yells something in a high pitched voice: Jog for 60 seconds
• Either of the guys starts on a new beer/tea (not counting the first round): Stop and do squats for 30 seconds
• One of the guys admits to doing something illegal: Sprint for 30 seconds
  • Sprint 60 seconds if they make a failed attempt at covering their tracks
• Kevin or Alex tastes either of the other’s beverage: Jog for 60 seconds
• They massacre one of the “submitted by” user’s names: Stop and do 60 seconds of Jumping Jacks
• Either one of the guys makes a sexual innuendo: 60 Seconds of stair climbs (If you can’t find a full set of stairs, just step up and down on a curb.  Make sure you alternate your leading leg when stepping up)
• A female Diggnation listener submits a sexy picture of themselves and Kevin and Alex gawk at it: Sprint for as long as you can. This is the worst, but you know you are almost done with the show.  Once you feel like you can’t run any more, just finish walking for the remainder of the show.

That’s it!  You have an instant unique workout.  If you want to kick it up a notch, any time either of the guys cuss, start jogging.  Don’t stop jogging until you hit another trigger from above or you hear a second cuss word.  Another way to step it up is double the workout times if it is a live show.  This will definitely add some extra kick to the entire workout.

The good thing about this is that you can make up your own triggers, your own workouts, etc.  In fact, if you have any good ideas, please post them below so I can make an updated Diggnation workout. This is just a fun way to get us geeks into shape and the community will only add to the fun, so please comment.  And remember that whenever you pass somebody while doing the workout, you have to give them a big, hearty: “DIGGNATION!”

As always, consult your doctor before attempting this.  Stay active, have fun, and get into shape.

Have you packed on a few pounds since you started playing World of Warcraft?  Are you tired of walking into World’s End Tavern and overhearing the group of Scryers at the bar comparing you to a Tauren?  Are you a gnome that is starting to resemble a dwarf?  If so, then listen up!

When using the gryphon or wyvern to travel the vast expanses of Azeroth and the Outlands, instead of just sitting there and staring at the pretty landscape pass by, get up and do some jumping jacks.  The average travel time in World of Warcraft is 2 minutes 24 seconds.  Doing jumping jacks for this amount of time burns ~36.5 calories for a 225 pound person.  Four travels a night results in a total of 146 calories burned, just enough to work of that handful of Cheez-its you threw down during the last Kara run.  To kick it up a notch, fly everywhere.  Stop using your hearthstone and stop taking shortcuts… I’m talking to you mages.  For the long flights, switch it up halfway through and do some crunches.  This little bit of exercise will get your heart rate up and pick away at your waistline without taking any time away from your game play!

As always, consult your personal doctor before attempting any exercise presented here.  This has been your World of Workout tip of the week.  Have fun and stay active!