Wellness Archives - 100 TACKS

April 2, 2016

Staying Fit Abroad

April 2, 2016

When we first found out we were moving to Tokyo, I was thrilled to get back to an urban environment. I’ve never been a suburbs kind of gal and couldn’t wait to have a huge new city to explore.

One of the best things about living in a place like Tokyo is that it’s walkable. Coming from Metro Detroit, where we’re pretty car dependent, I love getting outside and using my damn legs to get from point A to point B.

But, real talk time. While walking daily is essential to good health, it didn’t save me from gaining what I’d lovingly call the “Expat 15.” This reason is, I think, that when you first move abroad, you’re stuck in “vacation mode,” which means anything goes when it comes to eating and drinking. Emotions were also a huge part of the reason I let my health and fitness regimen go a bit.

After letting my first year abroad be one of less inhibitions food wise, I knew the second had to be different. Food can be a deliciously dangerous way to cope with stress and emotions and after overcoming the initial struggles of the move, I knew I didn’t want to fall into that pattern. Thankfully, I was introduced to an outdoor bootcamp class that did two important things: get me moving and help me interact with other women in my situation. That first class helped me feel a bit braver about putting myself out there as well.

Since then, it’s been all about balance, which isn’t always easy. I’ve learned my mishmash of nationalities means white rice and noodles aren’t my friends and too much soy means my jeans get a bit too snug for my liking. But I can’t deny the healing power of a bowl of spicy ramen when I’m sick or the fact everything seems to taste better dipped in tempura batter. But if there’s anything I’ve taken from watching tiny Japanese women slay a meal, it’s that it’s all about balance. This is the country with the largest population of centurions after all . . . they must be doing something right.

So, these are goals I’ve set for myself:

Walk as much as possible
Take the stairs more often
Drink lots of water (counters the ramen bloat nicely)
Exercise three to five times a week (see my at-home favorite routines here, here and here)
Cook as much as possible
Don’t be too hard on myself
Keep up with my supplements
Get enough sleep (<– still working on that one)

Following these guidelines has helped me get back to where I want to be and I feel so much better. I’ve even been able to quit my asthma meds by improving my lung capacity and stamina. Moving into this new apartment has made me excited to get back into the kitchen, too. Cooking as many of my meals as I can during the week allows me to explore new restaurants on the weekends without feeling guilty about sampling new foods. I know what works best for my body but hey, I love food and I don’t want to feel like I’m being punished.

Japan is full of absolutely incredible foods and while most people will admit to overindulging a bit on vacation, living abroad requires reminding yourself this is home now and to really enjoy it, you have to take of yourself.

[In an early version of this post, I forgot to link to my favorite workouts. Sorry about that!]

April 28, 2015

Staying Well in Japan

April 28, 2015

If you saw my post about what I shop for when I head back to the states, you know medicine is at the top of my list. I’ve had the immune system of an infant for most of life, so I always like to be prepared.

It’s no secret Americans love their medicine — the strong stuff, too — and most of us would rather pop a pill than try a more natural approach that may take more time to produce results. While I try to avoid antibiotics as much as possible, when I have something simple like a cold, I want my symptoms gone, ASAP.

The Japanese, on the other hand, like much of Asia, prefer a gentler approach. They rely on herbs, vitamins and, of course, tea to cure what ills them.

Trouble is, my western immune system doesn’t always respond well to it. Last year, at the end of our trip to Bali, I came down with both a sinus infection and a gastrointestinal infection (not sure who I pissed off to score that deal). Craig, and his poor, very understanding friend, Ian, took me to the ER at 2 a.m. I came out when some probiotics milder than the bottle in my fridge and a painkiller weaker than the one in my medicine cabinet. Thankfully, my wonderful brother-in-law, Brian, picked up the phone at 6 a.m. and told me how much to safely boost my dosage for relief.

Because of this experience, we’ve learned to use more of a mix of remedies — eastern and western — to take care of what ills us.That’s a practice I feel better about than running for strong meds or just waiting it out. The drugstore chains here, such Lawson’s, Family Mart or Tomod’s, do carry some over-the-counter (OTC) medicines. But they don’t boast nearly the selection we would have back in the states.

Here are the essentials I always keep on hand:

OTC Painkiller — I prefer naproxen because it can be used for a variety of pains, including when you’ve had a little bit to drink.
Antacid — Expanding our palates has meant some serious indigestion.
Tea — For antioxidants and immunity-boosting properties, I always stock up on green tea and echinacea tea with elderberry.
Probiotics — Much of your immune system resides in your gut. Taking a daily probiotic has helped me a great deal with getting sick less often.
Immunity Booster — Whenever we’re in the airport or on a train, we’re popping these.
Multivitamin — I don’t always eat as I should (see No. 2), so a good multi helps.
Coconut Water — If I do get sick, coconut water can help me rehydrate fast.
Cold/Flu OTC Medicine — A standard a.m. and p.m. formula.
Raw Honey — Very anti-inflammatory and also antibacterial. Add to No. 3.

October 28, 2014

Home Workout Review: Banish Fat, Boost Metabolism

October 28, 2014

The instructor for my bootcamp class is out of town, so I needed to find a way to switch up my fitness routine and stay on track. I wanted to do something that would match the intensity of that class as closely as possible, so I turned to one of the harder DVDs in my at-home fitness arsenal, Jillian Michaels’ Banish Fat, Boost Metabolism.

Michaels has long been one of my favorite trainers because I see results when I stick to her programs. She isn’t the feel-good-girl-power trainer I sometimes need. In her programs, pep talks are few and far between, and this DVD was no exception. But I do like her circuit training method, which closely resembles the class I’m taking.

This DVD features a warmup, seven circuits and a cool down. Each circuit is run through twice before moving onto the next one, and if you can make it through the whole thing without stopping (Michaels isn’t a fan of breaks), it’ll take you about 45 minutes. I stopped for a minute or two between circuits to have a drink of water, trying to get back to the workout as quickly as possible.

My favorite circuits were the first, fourth and sixth, because they involved elements of kickboxing (Michaels’ speciality) and plenty of ab moves. There is a lot of plyometric work (jumping) in this program. I made it through most of it and am hoping as I continue using this DVD and taking my class, I can get through all of it more easily over time.

Like I said, if you’re looking for a difficult workout but with a trainer that’s a bit softer, I wouldn’t recommend this one. If you’re up for some punishment, you’ll feel amazing, although completely exhausted and sweaty. This DVD is perfect for working out in a small space and requires no equipment beyond a yoga mat, so give it a shot.

I’m hoping one day when Michaels says to “have fun with it,” I can agree with her.

September 30, 2014

Home Workout Review: Ballet Beautiful

September 30, 2014

While I haven’t worn pointe shoes in a decade, I still very much consider myself a dancer when it comes to fitness. I’ve never been able to commit to a gym membership and I work harder with my own body weight than with any piece of equipment. The great thing about studying dance is how in tune you become with your own body, knowing how to push yourself, to tweak a movement you’ve done a million times before to make it harder or to back off when you need it.

In lieu of taking ballet classes and since quality, recital-free options aren’t always easy to find at a reasonable price, I’ve tried many at-home workouts in an attempt to recreate the body — and more importantly the strength and flexibility — I used to have.

My latest experiment was Ballet Beautiful, created by professional ballerina Mary Helen Bowers, who also trained Natalie Portman for twisted ballet flick Black Swan. With a roster of celebrity clients and dazzling reviews, I knew I had to give it a shot and ordered the Total Body Workout DVD after trying some free Ballet Beautiful workouts online.

After gritting my teeth (gracefully of course) through some parts of it, my muscles felt that familiar fatigue, and I woke up with very sore hips, thighs and arms, in particular.

A few things stood out about this workout. First of all, it went by quickly. Broken up into segments, it moved along nicely, taking you through the different chapters. Second, I was amazed how sore my arms were without the use of any weights — if you ever need a workout on-the-go, Google “swan arms” and do that for about five minutes. Lastly, nearly the entire workout was done on the floor, with moves that were half ballet (rond de jambe, degage, etc.) and half Pilates. I haven’t tried any of Bowers’ other DVDs yet, but I was surprised to not be standing more, since finding balance on your feet really works the abs (the ab section is pretty short on this one, BTW).

This takes me back to my original point. This workout isn’t just for dancers, but I think having previous dance experience helps take you to the next level. Bowers doesn’t do very much instruction about form, although she thankfully provides modifications for beginners.

I’ll be adding this DVD to my weekly rotation and am excited to try more of the at-home workouts in this series. Maybe I’ll be pirouetting around our apartment before my birthday in December.

September 5, 2014

All Natural Get-Well Kit

September 5, 2014

This past week was anything but easy. I’ve suffered from sinus infections since college, and while I get less of them these days, they seem to be of greater intensity. No fun. I certainly didn’t plan to return from Bali and almost immediately head for the ER, but I’ve always had the immune system of a toddler.

In addition to drinking plenty of water and sports drinks to stay hydrated, there are some key items I always like to have around to help me feel better. I like to try the natural approach as long as possible to make antibiotics a last resort — they can really wreak havoc on your body’s natural balance, since they can wipe out both good and bad bacteria. Sorry, the health writer in me just came out a bit.

Here’s what’s in my kit*:

Epsom Salt — These bath salts can help remove toxins from the body while also nourishing the skin and joints with vital minerals, like magnesium. Add some to warm bath water and soak for up to 30 minutes.
Sinus Rinse — Rinsing the sinuses with saline solution will draw out anything backed up and fight infection. It isn’t the most pleasant experience at first, but it really can help open you up. Just make sure to use warm, filtered water.
Olive Leaf — Olive leaf works like a natural antibiotic. You can start taking it at the first sign of sickness to try and avoid harsher chemicals. A coworker introduced me to it and I need more over here.
Raw Honey — Full of antibacterial, antiviral and anti-fungal properties, raw honey isn’t processed like the stuff in the bear, which means all the good stuff is still in it. I like adding it to tea. Just know that it isn’t pasteurized.
Green Tea — Speaking of that raw honey, it goes well with green tea, which is packed with immunity-boosting antioxidants like EGCG. This one is caffeine free, which is best for when you’re taking medication and trying to rest.
Green Food Mix — Green foods are packed with vitamins, minerals and antioxidants. This drink mix is an easy way to get plenty of them into your diet even if you can’t eat much. I love the cacao flavor so much that I add it to smoothies.

* Full Disclosure — eVitamins is one of the companies I write for, and I manage their social media. I wasn’t commissioned by them or any other retailer to create this post.

July 8, 2014

Home Workout Equipment Favorites

July 8, 2014

My aversion to gyms has meant purchasing various props over the years to train and tone. There are six pieces of equipment I have relied on throughout several different fitness incarnations. None of them cost more than $75, and their versatility make them worth the expense.

Craig gave me this yoga mat for my birthday last year, and I adore it. I have trouble with my knees from more than a decade of dancing, as well as my wrists. This mat helps reduce any discomfort so I can focus on my workout. I also have hard floors, and this mat grips them nicely.
If you’re looking to add more dimension to your abdominal workouts or take up barre classes, a mini core ball like this one is an essential. I found one similar to this at a store here in Tokyo and I’ve been amazed at how many different exercises I can use it for.
I love using hand weights for strength training and also to provide additional resistance during cardio. I have 1 lb, 2 lb, 3 lb and 5 lb weights and I like that this brand is affordable and functional. The outer coating makes them easy to grip.
A resistance band is the perfect way to take your workout with you on vacation. I’ve started bringing one of these along on longer vacations so I don’t get too off track with my routine. Mine isn’t as cute as this one, though — time for an update!
Ankle weights allow you to go back to a workout you may have mastered and take it to the next level. I like that this set is sleek instead of bulking, all while providing the resistance you need. I have these on my wish list to replace my current set.
You can do so many exercises with a chair, far too many to list. A chair can also help you keep your balance. I use one for my barre workouts as well as strength training. Make sure to find a light chair like this one you can move easily for your workout. Place it on your mat or a carpet so it stays in place.

What’s your favorite at-home workout? Let me know — I’m always looking for a new one to try.

May 27, 2014

My Favorite Workouts for Small Spaces

May 27, 2014

Let’s get right to the point: I hate gyms. Working out at home has always been my preference after studying dance for 10+ years. Every time I’m joined a gym, even for a trial period, I never went.

I prefer to train without crazy equipment, on my own time and without the pressure of other people competing for time and space. While I’m by no means a pro, my dance background has taught me how to train with my own weight and control my body to exercise safely on my own.

I’ve tried countless workout DVDs and at-home programs since moving on from dance at the end of high school. I’ve worked out in every dorm room and tiny apartment I’ve lived in since and have escaped without any major injuries, bruises and the occasional stubbed toe aside.

Out of all this “research,” these are the five programs that have given me the best results no matter how much room I have:

Barre3
These online barre classes are my latest discovery and by far my favorite, combining ballet barre work, pilates, yoga and light strength training. This program allows me to tap into my dance training and work toward getting my ballet body back, even though my metabolism isn’t what it used to be. Most importantly, my muscles seem thoroughly worked afterward, and yet I don’t feel like I want to die. Win. I pay $15/month for unlimited access to their videos.
Blogilates
I came across this site, run by instructor Cassey Ho, when I was preparing for our wedding last year. I started with her beginner’s calendar and was instantly hooked. I began practicing pilates back in high school and the incredible variety of videos she has keeps me from getting bored. Her positive attitude is helpful when the workouts get tough. Best of all, it’s FREE.
Tracy Anderson Mat Workout DVD
Don’t let her small stature fool you. Tracy’s programs will make you unbelievably sore, but they work. If you’re someone in need of greater instruction, this isn’t the program for you. Depending on the DVD, she barely speaks at all. She may not want to be your friend, but her list of celebrity clientele is hard to argue with. If I’m really on a mission to shape up fast, I’ll turn to Tracy’s longer program, Metamorphosis.
Jillian Michaels’ 30 Day Shred DVD
Another lady who produces incredible results, Jillian is the tough coach to yell at you when you fall off the fitness wagon. The best part about this DVD is each segment lasts only 30 minutes. No excuses there. I’ve even used this formula to create my own workouts. Much more high endurance, this is the workout to really get your heart pumping.
Yoga
No matter if you follow a DVD or use a chart of postures, yoga is ideal for small spaces because it’s all about controlling your body and movements. Gaiam makes a range of DVDs for all levels. We just purchased a Roku that has Gaiam TV, which I’m pretty excited about because the average yoga class in Tokyo is about ¥2,000 or $20.

The only equipment these programs require are hand weights, a mat, a chair or counter and a ball. Give them a try if you’re looking to shape up for summer. I’m off to work out.