The age-old debate rages on. If you’re looking to lose weight, what REALLY matters? Is it diet? Is it cardio? Is it weight training? Turns out, the best is a combo of all three. Check it here.
(( 305 in 30 )) Sorry Cali, New Yorkers Do It Better
I can’t believe we’re 25 days in…
If you are a frequent 305er, you may have noticed that I wasn’t in class last Wednesday-Saturday. Calm down, I didn’t drop out. I was in Los Angeles.
I’m a TV producer and just started at a new production company on April 8th, so I spent last Wednesday-Sunday meeting our West Coast staff and checking out the set of one of our shows. I also stayed with one of my best friends whose June bachelorette party I am missing :( And got to meet my boyfriend’s sister… lucky me.
Still, I missed 305. I didn’t want to skip gym time while I was away, so I decided to perform a mini experiment within this fitness challenge. I consistently hear other women in 305 classes compare their 305 workout to other fitness classes like spin, Barre, or Zumba. Especially when they are struggling through their first 305 class and say to themselves, why the hell am I paying so much for one spin class when this first 15 mins of 305 is kicking my ass?
To see where I stand in transferrable physical stamina, I decided to go for a run on Wednesday before I boarded the plane, since I had to miss my 305 class for that day. I hadn’t gone for a run since March. Not having done any type of exercise other than 305 since April 1st, I ran 5 miles in 45 minutes and was barely breathing hard at the end (or at any point.) That’s right, I kept up. I took Thursday off from all exercise and then went to a Kinetic spin class in LA on Friday. I was curious to see how my 305 training would translate to other cardio fitness classes, especially those that are hot right now. Again, it was a breeze. I actually wanted to go for a run after because I didn’t feel worked out. Crazy right?. To give you some more perspective on that: I was taken to the class by a friend who does triathlons, and after class she told me it was “one of the hardest ever.”
Not only am I in great shape, but my shape is also great. Without any drastic changing of my diet, I’ve lost 4 pounds since April 4th. Cellulite? Gone. For real, all of it. If anything, I’m actually eating MORE carbs now than before. Not to make this a weight loss commercial, but it works.
With my last stretch of this fitness challenge ahead of me, I’m looking forward to toning my body more and strengthening my stamina to crush other classes and fitness programs like I now know I can.
(( 305 in 30 )) Take a bite. Write it down.
(( 305 in 30 )) Take a bite. Write it down.
The Guidelines: Write down everything you put in your mouth. If you wanna get fancy about it, download an app and record what you eat.
Say what? Write down everything you eat? But that’s impossible.
Heck, between the nibbling on cookies in back-to-back meetings at work and the last-minute dash for a snack before your long commute, who knows what goes in?
And that’s just my point. It’s time to get mindful about what you put in your body.
The Why? Plain and simple: you should eat when you are hungry and stop when you are full.
Just now I went into my kitchen to get a glass of water. I saw my friend’s leftover birthday cake. Oh, just a bite. Then another. And another. Minutes later, my water break had transformed into a wild sugar high.
In a busy city like New York, you can’t throw a dead cat these days without hitting a food truck or deli mart. Food is accessible everywhere and at all times. Between the waft of the fumes from the latest Korean BBQ truck to the free cookies at the center of the table at work, it’s hard to eat only when we’re hungry.
By recording what we eat, we bring more awareness to the choices we make. That starts today.
The Truth: If you are reading this blog series because you want to lose weight, I’m going to let you in on a little dark secret: losing fat is about consuming less calories. Shocker, right?
Part of that can be achieved through exercise. Trust me, I’m in this little fitness business myself and it’s in my best interest to remind you that working out will help you lose weight.
But here’s the cold truth: you have to count calories every once in awhile to make sure you are on the right track.
It sucks. Who wants to talk about calories? It’s so unfun. Now, I don’t want you to go crazy with this counting thing. It does not need to be a lifelong thing. It’s not SKINNY OR DIE either. It’s just about knowing the truth.
It’s kind of like money. You shouldn’t let money control your life or define you as a person. But you gotta check your bank account every once in awhile to make sure you’re on the right track.
That salad with the ranch dressing, peanuts, and pesto chicken — is it actually getting you to where you want to go? Just because it is marked “salad,” will it help you lose weight? Nutrition can be tricky. Which is why you are one lucky duck: you live in the 21st century where these little babies called apps do all the thinking for you. See below for more.
The How? Like in a workout class, there’s a beginner move and there’s a more advanced one.
For beginners: Record everything you eat for 7 days. This means that the moment you are done putting something in your mouth, you turn on your smartphone and write a note about it. Don’t wait an hour to do it. If you don’t have time to write it down, ask yourself: do I really have time to eat this, then? And write down everything. Yes, even four pecans. Even 2 potato chips. Even the glasses of water you consume. Let those fingers fly across the keyboard like carazay. Print out one of these tables and keep it with you at all times: http://bit.ly/ZNN5OW
For the more advanced: If you want to get serious about this, I suggest downloading an app on your smartphone. My Fitness Pal is fun and if you recruit a friend or two, you are a billion times more likely to stick with it: http://bit.ly/ZNN6Cw
Oh yeah, there’s more: The important part of this exercise: do it fully and with integrity. Don’t record days when you are “good.” This isn’t about shaming you into being stick thin. This is about bringing awareness to what you eat, when you eat, and why you eat. So just write it down. No judgements. No need to analyze the results (unless you get into the app thing). Just write it down and see what happens. I think you’ll find a lot of AHA! moments you didn’t expect.
Until next time!
Check out Sadie’s other tips this month:
(( 305 in 30 : Hey everyone! Come see how good I look! ))
Past the halfway mark!
Friends & coworkers have been asking if I’m in pain from the hours of cardio or if I’m bored yet with 305, and the answer is unequivocally no. Well, I’m suffering a bit from a close loss in my March Madness pool, but aside from that I feel incredible. My clothing is a little bit looser, my energy is off the charts, my flexibility is borderline ridiculous (Shakira, Shakira) and my mood is crazy good. I still am not quite adjusted to the late start of exercising after work and going through the day without a workout, but it gives me something healthy to look forward to and, as I’ve mentioned before, makes me less hungry in the morning and more conscious of my dietary choices throughout the day.
To supplement 305 in 30, I intentionally made healthier choices not only about how I treat my body, but also my time. Last week I cut down from 3 weeknights at my boyfriend’s apartment to 2: Game of Throne Sundays and Hump Day (which, ironically, was also Wednesday). The night that adjustment freed up, I attended a black tie benefit at Cipriani’s to benefit Sandy victims (straight from 305 with my hair in a bun). In my other evenings, I spent time with my neglected roommate and cooked dinner for one of my girlfriends. Much needed lady time.
After only three weeks of 305 in 30, I feel strong and tight. I can see my body responding. Classes are still hard, but I have more energy to get through them and make more of them because of it. My waist and thighs are shrinking and toning without any drastic changes in my diet. My sex drive is even more outrageous. And the best part is: I feel super happy and confident in a way that’s touching all aspects of my life.
About this time last year, I was sideswiped by an unreal breakup that neither I nor my friends or family could even begin to comprehend. The blow to my trust was beyond repair. And, unfairly, I held it against my new boyfriend, Kyle (who is the f*cking best). Once I realized how much I cared about Kyle, I began to feel insecure and view every girl as the one who could break us up despite his complete loyalty and adoration. In this last week, for the first time, I’ve been able to let go of most of that insecurity and fear that my ex-boyfriend left me with. I feel so sexy and in charge that I have no reservations and am intimidated by no other girl. And my relationship with my mans has grown even stronger because of it. Gag, I know.
So, there you have it. I overcame the mental and physical challenge of three weeks of 305 and feel unbelievable. You should try it sometime…
(( 305 in 30 : Cut Out the Crap: No Sugar for 7 Days ))
Tip Week #3: Cut Out the Crap: No Sugar for 7 Days.
The Guidelines: No added sugar for a week.
By “added” I mean anything that does not naturally occur in a food.
Look, eating sugar is unavoidable. It’s found in almost everything. There’s a lot of sugar in many fruits. Veggies contain sugar, too. I’m not about to Atkins-style-karate-chop your butt and tell you to just eat steak and throw away your sweet potato. Ain’t nobody got time for that madness.
Hey, hey, you say. What about the fruit syrupy stuff in the bottom of those Greek yogurt containers? I mean, the greek yogurt is good for me so isn’t that nixing the sugar part? And what about agave sweetener? Isn’t that stuff au-natural and tres bon for my health? How bout my harmless packet of sugar I put in my coffee every morning?
Pass the box of Kleenex and quit your whining. I mean it. No added sugar. Here’s a good rule: if you have any doubt that it is an added sugar, then it’s an added sugar. Sodoneatit. K? Moving on.
The Why? Sugar ain’t doing wonders for your health.
Here’s what it’s doing instead:
- Making you sicker (by suppressing the immune system)
- Bringing you closer to Diabetes
- Speeding up the aging process
- Making you addicted to more sugar (Eat brownie. Grab other brownie. Rinse. Repeat.)
Don’t believe me? How about if someone with more letters after her name told you so? Check out Nutrition Diva’s quick and dirty tips on how sugar affects your body here: http://nutritiondiva.quickanddirtytips.com/how-sugar-affects-your-body.aspx
The Truth: Sugar is like that guy in your office who talks about all the great projects he’s going to tackle more than he actually works. Whole lotta talkin. Not a whole lotta walkin.
That’s because sugar provides you with lots of calories without keeping you full. Nutritionists call these “empty calories” because they are nutrient-lacking foods with lots of energy (errr…calories) attached.
Are you someone whose stomach feels like a bottomless pit? You eat and then you’re hungry 30 minutes later? Then this week’s challenge is perfect for you.
If you’re looking to jumpstart your weight loss without having to moan and groan about how hungry and tired you feel all day, cutting way back on sugar will do the trick. Swap sugary foods for high-fiber and high-protein foods and voila: you will give your diet a serious ass-whooping. So instead of reaching for that bowl of cereal, go for some grilled chicken (high protein) or a steamed plate of veggies (high fiber). You’ll consume the same amount of calories while supercharging the staying power of your meals.
The How? Not gonna lie, this one is a killer. But if you just put your faith in my hands for a week, I promise, you will never feel better.
You know how to get it done. Empty out the junk from your pantry. Bye-bye cheez-its. Throw away the stuff in the fridge you don’t need. Farewell jello pudding. And simply don’t buy it. Skip your sugary Starbucks drink. Pass up on the Snickers while you wait in line at Duane Reade.
Warning: You will feel tired for the first 2 days. You might get headaches. Your body is undergoing a mini withdrawal. But push a little further, and you will feel better than ever. Promise.
(( 305 in 30: Everything in Moderation ))
This used to be my calendar. And sometimes my line for Tuesday would switch to “Tuesday is the new Friday.” And you can sub in Wednesday. Or Monday.
I loved my earlier days in New York and I have no regrets about them. I was 23, working in entertainment, besties with a writer from Page Six, dating a celebrity (shh!) and going to a new club or restaurant every night… life was pretty swell, as it’s supposed to be in your early 20s. And, frankly, as its supposed to be in your late 20s and your 30s.
Now, I’m 26, sitting in my boyfriend’s bed and sipping green tea and researching at 9pm on a Wednesday while my friends are at Marquee. Am I mad about it? Not at all.
A few weeks ago, Sadie gave a speech in class about how she used to get so wrapped up in work and her business that she would forsake all other aspects of her life. Instead of this ethic working to her advantage (pun intended), she wound up feeling the ups and downs in an unhealthy, life-or-death way because they had become the only thing defining her. So now, she makes times for friends, for boys and for a glass of wine every once in awhile to keep perspective. The key words there being “every once in awhile.”
How does this relate to 305 outside of Sadie’s story? I like to say that I’m taking baby steps. In a 305 class I dance, scream, laugh with friends, and feel energized and free. It’s a healthy substitute for extraneous partying and a move toward a more responsible, though still fun lifestyle. Mind you, I will continue to tear it up on the weekends and whenever a good event comes along, but for now I’m going to keep it to Fridays and Saturdays… and Wine Wednesdays of course.
Source: SoundCloud / 305Fitness
(( 305 in 30 )) Sadie’s Mindful Eating
(( 305 in 30 : A Look At Simone’s First Week ))
This first week was a huge adjustment for me considering, like most women in New York, my schedule is planned down to the minute and filled with things I need to do at certain times. Setting my alarm for 8am instead of 6:30am felt irresponsible to say the least. It took some adjusting to assure myself that my workout would have to come later in the day instead of in the morning. As painful as the actual getting up part is, I love the competitive edge of being active and working out before everyone else… That is, until I realized today that the extra hour of sleep has gotten me through the entire day without a trip to Starbucks. This week involved a ton of stretching that I normally don’t do, but with it comes a surge of energy that is new. After only a few days, I felt more flexible, energetic, and lighter.
One of my favorite things about 305 Fitness classes is that I get to hang out and work out with my friend Kendall. Kendall is one of my best friends in New York, a celebrity PR maven, and beautiful bride-to-be who is shedding for her wedding. When she invited me to my first 305 Fitness class back in October, I thought “there’s no way this can be my workout” and ran 4 miles before class. Cut to 15 minutes in when I vividly remember thinking:
“Holy sh*t. I am never doing this again.”
Which, of course, meant that I had to do it again until I had conquered it.
In all my years of sports and exercise, including training for college soccer tryouts, getting through pre-season, running a half-marathon and biking through Vermont for 2 weeks with all of my luggage on my bike… I cannot recall a moment when I had such a struggle. Not only was I out of breath (ie: dying), but I was frustrated that I couldn’t keep up with and catch onto the moves. I had danced and trained in gymnastics growing up, so what was going on?
Knowing I was in for an ass-whooping, I marched back into class the next week and the week after. As cheesy as it sounds, it quickly became more than my workout. 305 is my opportunity to hang out with Kendall when we’re not drinking wine or eating Mexican. It’s an opportunity to make new friends including a few who I now regularly spend time with outside of class. And it’s a productive party where I can get let off steam and forget my stressors without a gnarly hangover or losing time when I could be working or kicking it with my boyfriend.
In my early 20’s, I was an animal. I’ll still be seen at events and parties, but 305 gives me the balance I need to be productive, healthy, successful and, most equally important, HAPPY and FUN.
Here’s to week two…