Never say never...

I've never been the kind of girl to win anything, but recently it seems my luck has changed. I won the SHAPE 20 Minute Makeover Workout DVD from a Fit Bottomed Girls Giveaway. WhoooHoooo!!!! Hopefully, this is just the beginning to my winning streak...my next goal? The lottery! (We've got to dream big right?!!)

In the meantime, get ready for a RoCkEt Review of the SHAPE 20 Minute Makeover Workout:

This DVD was designed with a girl on the go in mind. There is a 20 minute cardio interval training segment, plus 4 separate 10 minute toning workouts focused on the arms, abs, legs and cardio conditioning. You can mix and match each of these segments to create your own personalized workout and to allow it to fit into any time crunch. Here is a brief review of each section.

20 Minute Cardio Segment:
This video is lead by fitness instructor Elise Gulan. She has a perky, happy instruction style. Throughout the workout, she provides variations for people of all fitness levels from beginning to advanced.

This was a great workout to squeeze into a time crunch. In the mere 20 minutes, I was able to get my heart rate up and break into a sweat. The workout consists of alternating cardio and strength training circuits. Typical moves included knee raises, kicks, and ballet inspired jumps. The entire workout (even the ab work) is performed in standing. That means there is no need to dig out your mat, which is a definite time saver. While no equipment is necessary, you have the option to add a free weight for an extra challenge. One thing I feel is missing from this workout routine is stretches during the cool down. Of course, this problem is easily remedied if you take the time to stretch out on your own.

10 Minute Arm Segment:
Since I am currently trying to increase my upper arm strength (see my recent post on T-Rex Syndrome), I was very excited to see what this section had in store. Elise begins with weight bearing arm exercises (think super challenging push-ups) and progresses to lifting free weights in standing. Overall, this was a well rounded, challenging section.

10 Minute Abs Segment:
The first ab exercise in this section was awkward and uncomfortable for me. (Imagine sitting hunched over while you lift your legs. Yikes!) Luckily, the video progressed to more comfortable Pilates style exercises. Form, rather than quantity was the focus. The movements were performed in a slow and controlled manner. Unfortunately, no back exercises were performed to balance out the work we had done on our abs. I wish this segment had incorporated some movements for the back so that it could have been a more well rounded core routine.

10 Minute Leg Segment:
This segment contains dance and Yoga moves targeted to your lower half. Of course, traditional squats and lunges were also included and are guaranteed to make your legs burn. A nice stretch was completed at the end.

10 Minute Cardio Conditioning Segment:
This one is proof you can get your heart rate up in 10 minutes, as you also work to build your strength. A double threat for sure! Typical moves included bobs and weaves, skates, and imaginary jump rope. In addition there were strengthening exercises such as lunges. This section was certianly challenging for a mere 10 minute workout! We truly no longer have the excuse 'I don't have the time to exercise'!

Red Rocket Verdict:
3.0 out of 5 Rockets
This DVD is great for when you are in a time pinch. It minimizes boredom and gives you control over your routine by allowing you to mix and match different segments. Plenty of options for different workout levels are demonstrated. This makes this a great video for everyone from beginning to advanced. To keep things interesting, Elise Gulan adds original moves to the general mix of squats, lunges and weight lifting, which are common in DVD fitness routines. As for downfalls, a few of the ab exercises were awkward and I wish there was more of a focus on stretching and back exercises. Still, if you are in a time crunch, this would be a great video to reach for. Overall, Elise Gulan was able to keep these workouts interesting and effective while maintaining the short 10-20 minute time frame for each routine. While this won't be the first video I reach for on a daily basis, it will certianly do the job on those days where time is of the essence.

Are you feeling lucky? Follow the Fit Bottomed Girls for future giveaway's. You may just be their next lucky winner!

Be sure to check out more RoCkeT Reviews here.

The RoCkEt wants to know.....What are some of your favorite workout DVD's?

MizFit's T-Rex Solution

Check out MizFit's take on finding the cure for T-Rex Syndrome ...



Want even more MizFit answers? Click here.

CycleOps

Photo: xterlim

I have a new fitness toy set up in my house. Ok, it's not exactly new but I've decided take it out of the closet, dust it off and put it to good use. It's called the CycleOps trainer and, lately, it has been a workout saver. It's that time of the year, when the weather can get a bit unpredictable. Severe thunderstorms have been popping up out of nowhere. This has really taken a toll on my outdoor exercise routine.

Enter the CycleOps trainer. It turns your regular, everyday bike into a stationary bike. In looking at it, one might wonder how you could ever get a workout on something so simple. There are no fancy controls for increasing resistance. It doesn't track how far you've ridden or how many calories you've spent. Regardless, simple does not mean easy. Trust me, looks can be deceiving. After setting it up, I hopped on. My goal was to ride for an hour while I watched some bad reality TV (a guilty pleasure, I know). I cranked up the gears to give me some resistance and began to pedal away. I swear, I barely rode the thing for 10 minutes before my legs felt like jello. I had to push myself to go for 20 minutes. So much for my goal of an hour.

While my biking endurance was certainly a contributing factor, I can't help but think (partially to soothe the blow to my ego) that the seat had something to do with it. I'm not sure if it was the angle of the bike or the hard seat cushion, but my butt was definitely not comfortable. I am going to need to look into some more cushiony options if I'm going to make this a regular addition to my workout. Another downfall is that when riding in place, you don't get that wonderful breeze and change of scenery that makes riding a bike so exhilarating. *Sigh*

Overall, the RoCkEt approves. This was definitely a challenging workout. Plus, I got to ride my bike inside while wearing slippers (a huge perk!). All the while I was able to stay as dry as a bone indoors, while the rain, hail, and lightning unleashed their wrath outside.

The RoCkEt wants to know...How do you deal when bad weather cramps your outdoor workout routine? Have any of you tried the CycleOps? If so, thumbs up or thumbs down?

T-Rex Syndrome

Photo: mcdlttx

The Tyrannosaurus rex is quite possibly the most formidable creature to have ever existed. His name alone strikes fear into the hearts of prehistoric creatures everywhere. His impressive jaws are lined with teeth the size of bananas. His powerful legs allow him to catch even the quickest of prey. There is nothing about this beast that screams wuss, except... wait a minute, where are his arms?

Ummmmm.....can you find them?

Oh wait.... here they are...

'Armus minimus'

Original Photo: mcdlttx

Let's take a look at those things shall we? Upon closer examination in becomes apparent that they are actually quite puny. How could a creature so lethal and impressive have such a wussy biceps? He could definitely use some weight training. Those arms certainly look out of place on such a massive beast.

I, for one, can sympathize with Mr. Rex. While I don't exactly agree with his cruel eating habits, I have found I have a lot in common with this infamous lizard. I have come to the terms with the fact that I, too, suffer from puny arms, a problem I have named 'T-rex syndrome'. Please observe Exhibit A:

The resemblance to Mr. Rex is uncanny!
Photo: Copyright 2009 ReD sKy RoCkeT

T-rex syndrome is a self-diagnosed ailment and, don’t worry, it's not contagious. In case you think you may be suffering from T-rex syndrome, here is a description of the symptoms. Basically, it boils down to imbalance. Sufferers of T-rex syndrome have strong and powerful legs, and yet weak and unimpressive arms.

Sad Rocket :(

Photo: Copyright 2009 ReD sKy RoCkEt

This description suits me to the ‘T’ (corny pun intended…feel free to roll your eyes). Personally, I have no problem gaining strength in my lower extremities. I can do squats all day long no problem, but ask for me to lift free weights and my arms are quivering.

I am sure there are some physical reasons for my weakling arms, but I am even more sure that the cause is mental. I can't seem to push myself past my comfort zone.

I've had enough of this! My goal is to overcome my weakness. I’m not looking for a serious bulging physique to rival a body builder. I just want to have a respectable amount of strength and endurance in my upper extremities to compliment my lower half. I’m tired of doing the ‘girlie push ups.’ I want more!

Many people suffer from some form of T-rex syndrome (a kind of 'Achilles heel', I guess). These weaknesses can arise in many areas including, but not limited to, strength, aerobic endurance, and flexibility. All too often in our fitness routines we focus too heavily on our strengths and avoid working to improve our weaknesses. Why? Because dealing with our weak spots can be cumbersome. In working to improve an area we do not excel in naturally, we must put in a considerable amount of effort to achieve results, and the rewards are often slow to show up. Rather than moving forward, I guess we just get comfortable and don't push past our comfort zone.

Once you find the problem, it is easier to find the cure. In my case it is going to take a good amount of sweat…. I may need to enlist some professional help for this one. The fabulous Miz Fit comes to mind. Her arms are both strong and beautiful. She is truly an inspiration.

The good news is that weaknesses can be overcome if you invest the work into fixing them. Doing nothing will, of course, get you nowhere.

As for me, I guess it is about time I rolled up my sleeves over my puny, little arms and gave them the workout and strength they deserve... ;)

Do any of you suffer of T-rex syndrome as well? What other weaknesses do you have that you struggle to improve (strength, endurance, flexibility, etc.)? How do you push past the mental to achieve the physical (I know I need help with this one)? Do you have any suggestions for me as I work to overcome my weakness?

Paws-ilates

Photo: azrainman

Earlier this week, we learned how to do Pilates Rockette style. Now, we can learn how to do it the canine way.

The average dog's workout routine consists of daily runs/walks with their owners, plus the occasional game of fetch. Now, thanks to the Anti Cruelty Society in Chicago, Paws-ilates can be added to the mix. What is Paws-ilates you ask? It is a class created by Andrea Metcalf, a certified Pilates and yoga instructor to help raise money for the Anti Cruelty Society. For $10, owners can participate in a pilates class along side their 'best friend'. The workout even includes an integrated massage for you and your doggie. This certainly is taking the pampered pet idea to a whole new level. I'm not into those outrageous doggie spas and resorts (doggie pedicure anyone?), but a doggie exercise class could be fun, especially since it helps support a good cause. (Of course, I'm not quite sure our furry friends would appreciate the importance of strengthening their core. They may just want you to stick with a game of fetch.)

What do you guys think? Would you branch out of your normal 'walk the dog' routine and try a Paws-ilates class? It could certainly give you a new perspective on the downward facing dog...

Photo: cupcakes2

The RoCkEt would like to thank Karo for suggesting this article! Thanks Karo!!!

Workout Like a Rockette

Photo: Radio City Christmas Spectacular The Rockettes

As you know from previous posts, I do enjoy the freebies. (Check out Couch Potato Fitness and Boost Metabolism.) Now, thanks to Trish at Girl at Gym, I have another great site to add to my list...

If you love Pilates (and I do...) you need to check out Ultimate Pilates Workouts by the fabulous, fiery, redheaded twins Katherine and Kimberly Corp. Former dancers (yes, they were Rockettes!) turned corporate business women, these sisters decided to give up their desk jobs, get back into shape, and share their love of fitness and flexibility with others. The result? A wildly successful Pilates studio in New York called Pilates on 5th.

Don't fret if you are not in the Big Apple... On the twins' fabulous website there are tons of video workouts to choose from. Best of all you can watch them free of charge. All you need to do to access the videos is sign up for the free basic membership. Love it enough to buy it? You can purchase each workout online for $5.95 (I've seriously paid more than that for Starbuck's coffee). If you pay to join as a member, you can enjoy the benefits of free downloads, plus access to additional workouts. (You know me though, I'm sticking to the freebies!)

So, just how good are the videos? I tried their 30 minute Strength & Challenge workout and trust me, it delivered! The workout progressed smoothly with an adequate warm up and cool down. Balance was created by exercising both the abs and back. The background music was a smooth jazzy piano. This was a nice change from the loud pumping music I usually listen to while working out. At the end, stretches were performed. I did feel we moved through these a little too quickly to achieve an adequate stretch. This was not a huge problem though, as I just took an extra few minutes after the video was finished to thoroughly stretch out.

Can't get enough of the Corp sisters? If you want even more, be sure to check out their podcasts. In each one, the twins provide instruction on proper form for even more exercises...the possibilities are endless.

Photo: gio5000

I know this RoCkeT will be rawking it like a Rockette.....Pilates style!!!! LOL!

Unlocking the Dilemma

Photo: Lara64

I have a HUGE dilemma. Well, it is actually more of a key-sized one. I love to exercise outdoors. Something about the fresh air and beautiful scenery that beats the sweaty, crowded gym.

Here is how my dilemma unfolds.... I pull into the parking lot at the park, get out of the car and, alas, what on earth am I going to do with my keys? If your key chain looks anything like mine, carrying it around can be cumbersome. I've got my house key, 2 car keys, a mailbox key, the key to my gym, plus a random assortment of keys to relatives' and friends' houses (and even a few I'm not sure what they go to).... All that jingling metal can weigh a ton!

What a mess!

I've seen many an outdoor jogger/walker employ various (and sometimes questionable) techniques in dealing with their key situation. Some methods are more inventive than others, but I find all amusing. It seems as if everyone has developed some way or another to deal with their cumbersome keys. Here is a list of my observations for handling the key situation ...

1. Holding your keys.

Photo: nathalielaure

Some people feel they get a better workout with their keys at hand. I guess they figure if they are going to be increasing their cardiovascular endurance, they might as well work to increase the stamina of their hands also. Keys can certainly add some extra weight to the mix. Plus, with every arm swing they lift the metallic mass providing themselves with an upper extremity workout. The downfall to this technique is that you get a lopsided one-handed workout. And, personally, all I can think about is how annoyed I am to be clinging to my keys with my sweaty, tired hands.

2. Wearing them around your neck.

Photo: -Marlith-

Some people buy those fancy lanyards and wear their keys proudly displayed around their neck. While this is a great option for walkers, runners encounter a serious problem... with every stride they take, the keys bounce and come back to hit them in the chest as they run...ouch, not so pleasant!

3. Hiding keys in the nook under the bumper of your car.

Photo: david_e_wasson

I had a friend who did this. Of course, it is not the safest alternative, as it is highly likely that your car will have driven off without you by the time you've returned.


4. Not locking the car.

Photo: purplbtrfly (so into her son now)

Umm... are you crazy?!!! See # 3.

5. Slipping your key inside of your sports bra.

World's first doggie fitness bra!
Photo: AustarR

This one is obviously for the ladies. I have been known to employ this method from time to time. The dilemma here is that I sweat all over my electronic car key. What if it fuses out? Plus, because my key is the electronic clunker sort, there is always that random bump it creates when stored under your clothes. I don't exactly enjoy looking like I've got a tumor growing out of my chest. Of course, there is also the tricky issue of retrieving the key from your sports bra... sticking your hand down your shirt can look a bit weird.

6. The infamous fanny pack!

Wow, if Superman does it, its got to be cool!
Photo: davidChief

I am soooooo not going there. I know the 80s are supposed to be back, but I'll pass on this one (and the shoulder pads). It would definitely cramp my style.

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As you can see, the possibilities are endless. Since I can't justify lugging around my entire key chain with me, I have had to develop an entire routine solely geared towards dealing with those pesky keys. Overtime, I have perfected the method to my madness...

Here are my steps to dealing with my keys:

In an effort to lighten my load, I remove the car key from my key chain. (To make this effortless, I've placed my car key on an easily removable clip. This way I avoid wrestling with the key ring in the parking lot for 30 min.) Now, as I mentioned, my car key isn't exactly a nice, compact, old-fashioned metal number. That would be too easy. Instead it is a clunker remote control type. Luckily, (after much searching) I've found some shorts that have a great hidden pocket on the inside that I can slip my key into. Problem solved....sort of. The pocket in my shorts does not have adequate closure to give me a piece of mind. My fear is that my key will slip out to be lost in the wilderness and I, unfortunately, will be left locked out of my car and stranded indefinitely. What my pocket needs in order to give me a piece of mind is a zipper, snap or some kind of closure. I'm still on the prowl for the perfect pocket. Suggestions are welcome. (In a quick Google search, I noticed that these Champion shorts have inner pockets, but they do not state if they zip shut. Hmmmm....)

Personally, I feel guys have it easier. My husband is never without pockets. In fact, he has his choice of pockets! He could carry everything but the kitchen sink along with him if he chose to do so. The unfortunate fact is that women have to make an effort to find shorts/pants with sufficient pockets. (Guys, is this true, or do you suffer from the key dilemma also?)

Have you been able to free yourself from your key chain? Do you know of any genius gadgets/methods for key storage during a workout in the great outdoors? Care to share any other outrageous key solutions?