On the road again!

This week marks the beginning of one of the most well-known events in the fitness world: the Arnold Sports Festival, held in Columbus, Ohio. I'm as excited as a 12-year-old at a Justin Bieber concert to be tagging along with the Oxygen team and working the booth with my fabulous coworkers and some of our models. If you plan on attending, drop by to say "hi!"

There is one thing that has been on my mind, though. As much as I love traveling, adapting my normal workouts to fit within our erratic on-the-road schedule is a near-impossible task. In the past, I would try to pencil in workouts ahead of my travel date, but I've found that is a futile endeavour - all in all, more mental trouble than it's worth.

As I embark on this adventure, I have decided to be a bit more lax with my routine and go with the proverbial flow. Maybe I'll hit up a nearby gym once or twice over the course of the festival, go for a quick morning run, or perhaps throw a couple of resistance bands into my bag so I can squeeze in a few curls in a pinch. No stress - I'll do what I can and get back to my regular routine when I return after the weekend.

If you have any ideas about fitting in exercise during travel, speak up! I'd love to hear your get-moving tips!

A few of my favorite (fitness) things

The only thing I like more than hearing myself talk is hearing myself talk about my favorite fitness-related finds (sarcasm somewhat implied). Here's a list of my top five must-haves when it comes to moving my body; feel free to share your own!

1) My eclectic iPod playlist. Where can you find Phil Collins, Marilyn Manson, Alexisonfire and the mellow sounds of Cat Power? Why, on my iPod Shuffle, of course! I literally never leave home without it, and if I do, my demeanor is just not the same.

2) My slick Nike cycling shoes. They are pink. I know of no one else who has pink cycling shoes, so that alone is reason enough for me to love them. Bonus: I bought them brand new for under $30 on ebay. (My inner cheapskate rejoices every time I think of that steal.)

3) My economical laundry-soap bar. Okay, this one is a bit of a stretch, but hear me out: I go through a lot of workout tops and shorts, so to save time and water, I wash them in the shower before I scrub myself. Weird? Yes, but my laundry pile has never been smaller, which makes me one very happy weirdo.

4) My aluminum water bottle. I will admit - I am sometimes a scatterbrain. There was a period of time last year during which I lost upward of three water bottles within four weeks. Luckily, I have managed to hang onto the latest one for almost two months. It's a personal record that I am embarrassed to be proud of.

5) My library of fitness videos. Sometimes I just can't make it all the way to the gym, especially if Ontario's weather isn't agreeing with me or if TCM is playing Arsenic and Old Lace (seriously, it's a great movie). That's when my shelf of fitness DVDs comes in handy - once my television screen fades to black and I realize I've missed out on my gym's open hours, I can pop in one of my favorite instructors and still get an excellent workout from the comfort of my living room (most likely to the chagrin of the people living below me - plyo intervals tend to feature heavily in my DVD line up).

Facing the leg-training music

It’s the windmill to my Don Quixote, the Gargamel to my Papa Smurf, the Denzel Washington to my Ethan Hawke (à la Training Day): Leg training and I, we don’t get along.

Before you burn me at the stake for Oxygen blasphemy, let me assure you that my relationship with my quads, calves and glutes wasn’t always this way. Seven or eight years ago I would have considered leg days the cornerstone of my training plan, perhaps even the fitness equivalent of clean air or water. Now it pains me (quite literally at times) to lift a single leg and perform a half-hearted lunge.

Still, I have not let my personal dislike for working my legs and glutes get in the way of my physical growth. Leg days are necessary, and I have ensured that they become a part of my training – whether I want them to be or not.

So how do I trudge through the drudgery of my most hated training days, you ask? Well, here it goes:

1) Plan it out. I will admit: I am addicted to training my arms, shoulders and back. I get fast results, I can see my hard work even in the most winter-proof Canadian attire, and it’s easy to pick up a dumbbell and work every area of my upper half thoroughly. To stop myself from squeezing in yet another biceps workout, I schedule my week on Sunday, mentally planning when I will fit in my legs day and even marking it on the calendar. Simple, but it works.

2) Gentle reminders. In the past I would plague Brad, my husband, with complaints of sore lower-body joints on a near-daily basis. Once I started dedicating more workouts to my legs and glutes, however, the complaints mysteriously vanished – and he, being the doting spouse that he is, noticed and spoke up. He’s even (somewhat timidly) recommended that I up my frequency to twice per week, although I have yet to decide if this suggestion is earnest or a cover for an ulterior motive – like more solo time with the Wii, for example.

3) Be unbalanced. My leg routines used to look pretty much the same week in and day out: dumbbell squats, lunges, leg presses and the occasional hamstring curl or calf raise. What I needed was a shake-up, and I found that in the form of body-weight exercises, most of which incorporate a balance element (like walking lunges or single-legged squats). I can do them anywhere, they call on underdeveloped muscles I might not hit with regular lunges or squats, and they keep me interested through each (seemingly) never-ending set.

Opposites attract

When people find out I am married, I'm often asked, "So, do you and your hubby hit the gym a lot together?" I usually mumble something about how exercise is "me time" (which it is) or that Brad's work schedule doesn't always align with my own (which is also true), but the fact of the matter is that tagging along with me to the gym is not high on his list of priorities. Don't get me wrong - my husband looks great, thanks to a physically demanding job (his favorite line is, "I don't like to work out - I like to work") as well as his penchant for climbing the nearest rock, tree or building facade a la Spiderman. But trying to convince him to join me as I sweat it out in the weight room only amounts to me wasting my time and breath.

But where our relationship really gets complicated is our eating habits. While I admit that I do indulge occasionally - okay, maybe a bit more than occasionally - in sugar-coated confections, my husband seems to have created his own four food groups: white sugar, butter, processed cheese spread, and the most important of them all, bacon. Seriously, I have seen this man down an entire box of saltines in one sitting and proudly call it a meal.

Despite our differences, he's truly my best friend and ideal partner. (Cue mushy rom-com soundtrack.) In fact, if I had someone who was as stringent about exercise as I am to call my other half, I might frankly go insane. And the winds of change, they are a-blowing: A few weeks ago, while stocking our shelves with our latest grocery store purchases, Brad shook his head in dismay. "I never really knew how much sodium there was in everything until you started pointing it out," he said under his breath, quite likely mourning the loss of his dietary innocence. Score one for the nagging wife!

So here's my question: Does your lifestyle align with your significant other's, or even your best friend's? Do you find their habits rub off on you, or do you try to change them toward your way of thinking? What's best for your relationship in the long run? Let me know!

Here's Brad and I, doing one of our many "outdoor-themed" getaways - this time it was zip lining. In a few weeks, we plan on trying cave climbing. Hey, it's not the gym, but we sure are moving!

For the love of spinning

I used to think that indoor cycling classes were strictly for masochists – why would I ever voluntarily subject myself to an hour in a sweaty, dark room with a near-stranger barking orders at me from atopa stationary bike? But after trying some classes a couple of years ago, I am eating my words. Now I show up at least 30 minutes prior to class to claim my favorite bike – and to make sure that I get a coveted spot with the most popular instructors! (Yup, I’m a huge geek.)

I recently sat down for a chat with one of my favorite instructors, Jennifer King, at Goodlife’s Club One in Mississauga, Ontario, Canada. Our conversation took place prior to her 6 am Tour de France 2009 class, during which she takes us spinners on a condensed version of the race's stages. Here’s what I learned.

Spinning isn’t just for the advanced. Scared to try a cycling class like I was? Don’t be. Jennifer says that every class is modifiable to the individual exerciser. “You are really in control of your own destiny when you cycle in a group class, and it really helps to have people pushing you to go faster, harder,” she explained. Between the speed of your legs and the amount of resistance you turn up on your bike, you can customize your own ride. If you aren’t feeling up to that huge hill during your class, says Jennifer, you certainly don’t need to crank up your gear (ie. the dial that controls your resistance).

Get settled before you start. Jennifer recommends that those new to spinning show up to the class about 10 to 15 minutes early to chat with the instructor. “They can help you set up the bike so it feels right when you are spinning as well as what are some of the hand positions are,” she says. That means that you can enjoy your ride without having to worry about a learning curve.

Gear up. If you find you like spinning, there are two accessories that you might want to look into purchasing: a heart rate monitor to track how hard you are working, and a pair of cycling shoes. These shoes have clips that allow you to lock yourself onto your bike, which Jennifer says will “help you focus on the target muscles” instead of trying to catch your footing. A pair in the $120 to $160 range is a good investment as they will last a long time, especially if you only use them indoors. (Outdoor cyclists also use this type of footwear.)

Calories count. Okay, okay, we get it –when people exercise, they want to know exactly what their efforts are going to produce; with spinning most people are curious as to what their calorie burn will be. While it will vary from person to person and class to class – if you aren’t giving it your all, don’t expect the highest burn possible – Jennifer has found that she burns anywhere from 600 to 1000 calories in a 50- to 60-minute class. “That’s a huge range, and the higher end would be if you are doing a lot of intervals,” she notes, adding that “intervals are big-time calorie burners.”

Left: Jennifer King gears up for another spin class. (Get it? "Gears up?" No? Anyone?)

Right: Me at the gym with a ridiculously tall mannequin at 5:45 in the morning. We are both very happy to be there. (Picture taken by Nick. Thanks again!)

The universal appeal of exercise

Growing up, I wasn’t exactly what you would call a “star athlete.” The only sports I generally participated in were ones that could be stopped and started with the flick of a switch. (NHL 95, anyone?) In fact, I think that equating my athletic abilities to those of an overtly excited puppy would be spot-on – sure, I’ll jump for the ball you toss me, but there’s no guarantee I won’t miss it, fall flat on my bum or find an old slipper to chew on instead. (Trust me, don’t ask.)

But when I discovered fitness in my teens – first through exercise videos, then via a nearby gym – I found a place where I belonged. What I love about exercise is that it’s for everyone; if you don’t dig running, there’s the elliptical. If step aerobics turn you off, kickboxing is there to step up to the plate. You don’t have to have coordination or talent or a six-pack you could grate cheese on: exercise doesn’t discriminate. And the best part is, you can only get better at it.

Here I am this morning, jotting down my cardio and abs routine in my workout journal. Remember to bring yours with you when you go to the gym - otherwise you'll be stuck like me, trying fruitlessly to recall what you did after the fact. (Thanks to Kim for acting as photographer!)

Now, I know that not everyone shares my gung-ho attitude when it comes to fitness, so let me ask you: When you first started exercising, did you latch onto it right away or did it take some time for you to get into the groove? And once you got there, what did you find you liked the most about working out?

My fitness rights and wrongs

First off, welcome to my first post! I’m excited to talk to you guys about what floats my fitness boat and hear your questions and comments – don’t be afraid to speak up!

As Oxygen’s Fitness Editor, a job that I love more and more with each passing day, I try to live the Oxygen lifestyle to a T – but I will admit that things don’t always go as planned. Deadlines, nagging injuries and late night pizza runs creep up every now and again, forcing me to steer from the straight and narrow path I have set. It happens to everyone, and the only thing I can do is resolve to get back on that proverbial horse the next day!

Here’s a mental exercise that I find helpful when I’m facing roadblocks: Take a second to pat yourself on the back and applaud yourself for what you do right, and briefly look at what you need to improve on. I’ve shared a few of my own with you below – but I can assure you that the first list is a completely abbreviated version!

Where I’m lagging:

1. My diet is less than stellar. There’s not a gummy bear in the world that I would turn down, and I’ve never been one to say no to a cocktail refill. It’s getting better, but I know that improvements can still be made.
2. I consider myself a pretty understanding person when it comes to others, but I am often hard on myself for my shortcomings. Taking a look at what I’m doing right (see below) helps me overcome some of my personal anxiety.
3. I would rather sit through a Family Matters marathon than train my legs. I’ve got a post coming up on that very topic in the near future, so stay tuned! (As you can see, shameless plugs are another of my weaknesses.)

What I’m doing right:

1. Working out is no longer something I do to change the way I look – it’s how I relax, how I reward myself and how I learn more about what my body can accomplish.
2. I’m lucky enough to have the physical health to jump, swim, run and lift without any pain or discomfort. I realize that not everyone can say that, and it makes me thankful for what I’ve got.
3. I’m no longer scared to try new things; I don’t just think that I can do anything, I know that I can! Rock climbing? Bring it on! Hip hop dance classes? Me and my two left feet will be there with bells on! Greco-Roman wrestling? Well…maybe we’ll work up to that one.

Now I’m going to turn the tables on you. Fitness- and health-wise, what do you excel at and what do you have to work on?

5 Ways to Bust that rut

Ever get in a fitness funk? I do, and it can be a major setback mentally and physically. It always seems to happen after a few weeks of serious dedication, when I've got momentum on my side and I'm starting to see results. One minute I'm in the groove, the next, I'm phoning in my last few reps. Before I know it, I'm abandoning entire workouts in favor of, well, just about anything else. Does this ever happen to you?

It happened to me while I was prepping for my photoshoot for Fat Loss and it was so disheartening to watch that momentum - and my weight loss - come to a screeching halt. But my trainer, and Oxygen, helped me discover the culprit to my crashing motivation. My routine was becoming repetetive and both my mind and my muscles were getting bored. I was in a rut.

We're all guilty of getting too comfortable in our daily routines now and then. As creatures of habit, we tend to fall back on what's familiar, as it brings order to our sometimes chaotic lives. But when it comes to fitness, getting too comfortable in a routine means the muscles start to adapt, and cease to make progress.

Now, I've learned to beat boredom by shaking things up now and then. Every couple of weeks I'll toss something new into the mix to keep my mind interested and my muscles guessing.

Here are five of my favorite ways to change the game. Try them for yourself!

1. Take a class
I love zumba for recharging my motivation. The dancing is so fun I barely notice that I'm burning hundreds of calories and the contagious positive energy from the group makes me give it my all.

2. Play a sport
Why not grab your pals for a little friendly competition? After all, a workout doesn't have to be in the gym to be a workout. A competitive hour of soccer can burn around 600 calories.

3. Do a whole new workout
I frequently tote a copy of Oxygen to the gym and put our workouts to the test when I'm looking for a change of pace. Really! That's not a plug!

4. Make it a date
I'm a firm believer in the buddy system. Join a friend in the gym or on her run and try out her routine. Next week, challenge her to try your workout. Even if you prefer to train alone, the company and encouragement can be really motivating. And you can spot each other so you can squeeze out a few extra muscle-building reps.

5. Congratulate yourself
Make a list of your accomplishments so far. Compare your progress photos. Take your measurements. For me, a visual reminder than I'm finally doing it was often the push I needed to make me snap out of my slump. Remind yourself how much you kick butt, and get back at it.

Feel free to add to my list! What are your favorite ways to shake up your old routine?