After EMAO

EMAO is over, and it is time report my final results and to upload my "After" pictures. For comparison, I recommend going to my Before EMAO post so you can see my "Before" photos.

If you read my regular blog Pondering Happiness, Hope, and Wisdom, you might remember that I started EMAO as an experiment to see if I could blog about one subject for a specific length of time. I was inspired by author Julie Powell who blogged about cooking her way through Julia Child's Mastering the Art of French Cooking. That blog led to a book deal, which led to a movie, which led to more book deals—you get the picture.

Of all of the difficulties that I encountered while attempting EMAO, blogging every day about my experience was by far the hardest thing to do. Seriously. I don't like sticking to one subject, and I had to force myself to narrow my focus. Sometimes, I ran out of ideas. Sometimes, my ideas were crappy. But most of the time, I was too tired from too much exercise to write about it. Funny, eh?

Quantitative Results Table

EMAO reminded me that muscle weighs more than fat. I didn't lose one pound exercising my ass off, but I lost four-percentage points of body fat and inches around my waist and thighs. (I still don't know why my right thigh remains bigger though.) I exercised 54 out of 90 days and burned approximately 14,200 calories.

Before EMAO, I had a list of pants that were too tight for me: my red Victoria's Secret corduroys, my pinstriped dress slacks, my navy slacks, and an old pair of blue jeans. I'm happy to report that even though I can still squeeze some fat off the sides of my waist, there is less than before and most of the pants on my list fit comfortably now. The blue jeans, however, have seen better days; I wonder now when I actually fit into them. Maybe I just shrunk them in the dryer. (I can dream.)

EMAO didn't change my size, my weight, or my thoughts about exercise. I still need motivation, diversity, and goals in order to work out every day.

For any future EMAOers out there:

• I recommend a combination of exercise that includes strength training, cardio, and flexibility to maximize your results. 
• I would avoid Taebo altogether since Billy Blanks doesn't seem to believe in cooling down after an intense aerobic workout. 
• I love P90X, Yoga Booty Ballet, and Jackie Warner's Power Circuits for home exercise. 
• If you live in the San Fernando Valley, Yoga Blend is an awesome yoga studio that offers a variety of instructors to guide you in your practice. 
• If you like Latin music and dance, try Zumba; I didn't like it, but it is an energetic cardio workout.
• You do need to make adjustments to your diet if you want to see some real results, but don't overdo it. I don't consume artificial sweeteners anymore at home (they make you crave sugar), but I sometimes put Splenda in my Starbucks coffee as a treat. 

Thank you for following my EMAO journey. My 20-year high school reunion was amazing! Check out what I wore and how I looked.

AWW – XoXo

P.S. Since I quit EMAO, I have lost 3.5 pounds—proof that muscle weighs more than fat!

After EMAO

112 Pounds—An Unrealistic Expectation

Scary Back?

When my husband Corey and my father realized that my target EMAO weight of 112 pounds was what I weighed at my wedding, they both balked. Dad said, "You were too skinny," and Corey commented, "Some people thought you were sick. Your back was scary." I remember a friend of mine told me that she had never seen my legs look that thin before, and the tone in her voice was of concern, not congratulations.

Perhaps I should have been offended, but I liked how slim I was on my wedding day (9/9/06). The strange thing about the way I looked is that I never tried to lose weight. For some reason, the summer prior to my wedding, the pounds melted off. The year before I had suffered from food allergies so I limited my wheat intake, but I didn't exercise at all. Not once. Most people attributed my body to the stress of planning the wedding, but it wasn't that difficult and it certainly doesn't compare to the stress of planning a high school reunion. The most likely explanation is that my thyroid medication was too high during that time; therefore, I was able to lose weight without trying.

Doing the Time Warp

As my EMAO experience draws to a close with my high school reunion this weekend, I wonder if my goal weight of 112 pounds was an unrealistic expectation. I haven't lost any weight since I began EMAO despite the variety of exercise, the amount of working out, and the dietary changes that I have incorporated into my life. I started at 118 pounds, and I imagine I will finish at or above that weight. I know six pounds doesn't seem like much, but at 5'2.5" tall, it makes a huge difference on my small frame.

Acting GoofyLooking back at my wedding photos, I still don't think I was too skinny, and I wish it were that easy to be 112 pounds again. However, I know that I look good right now even if I don't like the number on the scale. I weigh today exactly what I weighed in high school, and I should be proud and satisfied with that achievement.

AWW – XoXo

112 Pounds—An Unrealistic Expectation

Hello Plateau

Recently, I have discovered that I am burning fewer calories during my workouts. When I compared my recent results to last month, I realized that despite doing the same routine with maximum effort, my average heart rate is slightly lower, which results in fewer calories burned. Two weeks before my high school reunion, I am reaching a serious plateau in my EMAO experience.

According to my research, most trainers agree that everyone is susceptible to hitting a plateau, a time when your body no longer responds to workouts in the same way because according to About Aerobics "your level of fitness has increased to the point that you need more challenges or difference exercises to increase the work of your muscles." There are many options to breaking through the plateau, but the best one in my opinion is to change my routine. Therefore, I began Jackie Warner's Power Circuit training this past Friday.

After doing 20 minutes of cardio, you are supposed to complete an entire circuit routine in 30 minutes. Jackie swears that your total workout will last only 50 minutes, but here is the catch: a routine, which consists of numerous circuits, must be completed three times. Right! It took me approximately 30 minutes to finish "Routine A" ONE time. Between stopping to review the exercises and pausing to deal with the pain, I was too exhausted to do the same thing two more times. However, I have a new goal: work up to doing "Routine A" three times straight through as instructed and move quickly from one exercise to the next without stopping in order to keep my heart rate up.

I may have mastered P90X's strength training workouts (Yoga X still kicks my ass), but I have a long way to go before my body adapts to Jackie Warner's Power Circuits. With only two weeks left, I wonder how much of a difference it will make in my EMAO goals. Hmm ...

AWW – XoXo

Hello Plateau

The Chicken Wing Test

The one thing I don't stress too much about with regard to my body are my arms. Unlike my stomach, my arms are the last place I gain weight. Even at my heaviest, I passed the Chicken Wing Test (CWT).

The CWT contains two parts. First, extend your arms out as though you are an airplane. Then flap your arms up and down. Does your arm fat jiggle, or more specifically, do your triceps move? If so, how much? How defined are your triceps? Our First Lady shows off her fine arms because they are her most attractive physical feature; you will never see her in a super short skirt because I'm guessing her thighs are not as tight and toned are her triceps are. Smart woman.

The second part of the CWT requires you to flex one arm. Make sure that you are tightening your tricep, which usually takes more effort than just flexing your bicep. Use the hand on your free arm to pinch any loose skin that could benefit from some strength training. Don't purposefully pull skin away from your body. Anyone can do that! If you are in doubt, try flicking your tricep with your thumb and finger. Of course, you may be like Madonna and have no excess fat on your arms. If that is the case, then you definitely pass part the CWT with an A+.

If I am having a "fat" day, I do part one of the Chicken Wing Test because 1) it makes me feel better 'cause I don't have jiggly arms and 2) it makes me laugh because I look ridiculous. I can still pinch a tiny bit during part two of the test, but it doesn't bother me too much. I know my triceps are getting stronger every day; I can finally open a bottle of Snapple Iced Tea (the ones in the plastic bottles) without asking my husband for help or running the lid under hot water for five minutes. 

AWW – XoXo

P.S. For those morons who want to boycott Arizona due to its new immigration law, Arizona Iced Tea has always been brewed in New York!

The Chicken Wing Test

Help me if you can I'm feeling down ...

I am 34 days into this crazy experiment, and I am failing on several counts:

1. I am not blogging every day. In fact, I have not posted in four days, which is my largest gap yet. I could give you an abundance of excuses, but I hate it when people do that to me. 
2. I have not shed one pound. Not one. Not even half of a pound. It is frustrating beyond belief. I appear to have lost almost 1/4 inch in my waist though I could be pulling the tape measure a bit tighter just to make myself feel better. 
3. I am not working out every day. A recent study showed that if a woman wants to maintain her weight, she needs to work out for an hour every day. Apparently, moderate exercise three times per week is still good for our health, but it is not enough for we women to maintain our girlish figures. Fantastic.

Okay, enough of my complaining. I need to do two things: make serious changes to my diet and vary my exercise routine, which I love, but it isn't working for me. I'll report on the dietary adjustments in future posts, but I want your opinion regarding my future workouts. Even though I am reaching my target heart rate during my strength training workouts, I don't think I am doing nearly enough cardio each week to burn off the fat around my abs. I can feel my core muscles becoming tighter and stronger. I am positive that I am simply building muscle underneath this layer of fat, as I engage in numerous crunches in a variety of positions.

I have researched several programs that focus on cardio while creating a flatter stomach. I'm not going for a six pack; I just don't want the extra fat around my mid-section.




Here are the workouts that I am checking out:

• Jackie Warner Fat-Burning Cardio and Strength training
• Mari Winsor Slimming Pilates
• Shaun T. Hip Hop Abs

Please vote for the one that you think I should do by taking the poll (on the right beneath links). There is also Shaun T's Insanity program, but I am not ready to be insane. Yet.

AWW – XoXo

P.S. And I do appreciate you being 'round to read my blog. More than you know.

Help me if you can I'm feeling down ...

Numbers You Need to Know

When you are embarking on an exercise and diet program, there are many numbers that you need to know in order to track your results. Yes, your weight matters, but it is not always an ideal record of your progress. For example, you should measure your bust, waist, hips, thighs, and arms before you begin because often you will lose inches before you lose pounds. Buy a tape measure and have a tailor show you how to measure yourself properly (most people don't know how).
Other numbers to know include:

• Body Fat
• Fat Burning Zone
• Body Mass Index
• Daily Caloric Intake
• Your "Real Age"

Body Fat
Body fat can be measured a number of ways; the most accurate is by immersing yourself in a hydrostatic weighing tank, but most of us don't have one of those giant machines in our home. I tried this method once in college as part of an Exercise Science lab class. Many gyms use skinfold calipers to measure body fat, but this technique can be very inaccurate (as much as +/- five percent). If you have loose skin, the caliper can result in a higher body fat reading. The most convenient and more accurate method to use at home is bioelectrical impedance technology. Using a low electrical signal, a scale measures body fat when you place your bare feet on the sensors. The signal travels faster through lean muscle and slower through fatty tissue. I own the Tanita Body Fat Monitor scale.

Fat Burning Zone
There are two ways to figure out your fat burning zone (i.e., target heart rate needed to burn fat): the hard way and the easy way. If you like math, I recommend doing it yourself and using the standard Karvonen Formula. You will need to know your resting heart rate so take your pulse before getting out of bed in the morning. (Your heartbeat increases the minute you begin engaging in activity.) If you cannot multiply without help, then you should try this Target Heart Rate calculator. I am not a fan of the latter version because I plugged in my numbers, and I know from computing the actual formula that the simplified version is slightly inaccurate.

Body Mass Index (BMI)
Your BMI is a measure of body fat based on your weight and your height. This BMI calculator does the work for you, and the explanation on the left shows if you are underweight, normal, overweight, or obese. Check out the BMI tables for more detailed information.

Daily Caloric Intake
I don't like counting calories, but it is important to know how many you should ingest when you are trying to lose weight. You may be surprised to discover that you need more calories if your exercise routine is vigorous. Here is a great Calorie Calculator that takes into account your gender, age, exercise level, and goal. I found another fantastic Daily Calorie Intake Calculator that breaks down what percentage of carbohydrates, proteins, and fats you should have in your diet based on your goal. I also recommend this daily calorie chart for men and this daily calorie chart for women.

Your Real Age
The "What's Your Real Age?" test compares your biological age to your real age, which means elements such as your health, habits, relationships, diet, and fitness are included to compute how old you really are. Then the test shows you how to improve your score or lower your age. Even though it takes about ten minutes, the test is worth taking. It turns out that my real age is my biological age: 37.7 years old. Some of the many things I can do to become younger include increase my good cholesterol score, avoid drug interactions, ease my headaches, and stop using my cell phone while driving.

I hope these numbers help you as you plan your workout regimen. If you have any questions, feel free to email me.

AWW – XoXo

P.S. While I do call people on my cell phone when I'm driving, I always put them on speakerphone. I should earn (or lose) some points for that choice.

Numbers You Need to Know

Hitting the Wall

In the world of marathon running, there is an expression called "hitting the wall." It is when you feel as though you cannot keep going; your body wants to quit because you have mentally and/or physically hit a wall. For some people it happens toward the end of the race. I didn't meet the brick beast many times when I was doing marathons, but when I did it, our introduction always took place between miles 14 – 18. I hate those four miles of a marathon ... just over halfway done, but nowhere near the end.

I am on day 25 of my 90-day EMAO experiment, and I am hitting the wall. Wiped out. Exhausted. I'm so tired that I don't want to spend time with myself. I feel sorry for my husband because I am definitely wearing some serious crabby pants. I should call him and tell him to stay out with his friends tonight. I drove home on autopilot, and when I pulled up at our house I was surprised at how I got here. I haven't been sleeping well lately; in fact, I cannot remember the last time that I got a good night's rest. Insomnia is normal for me; I'm not a huge fan of sleep aids, but tonight I'm popping an OTC tablet. Maybe eight hours of shuteye will knock down this damn wall and pick me back up so I can work out again. I have only exercised two out of the last four days, which is pathetic.

Okay, I'll stop whining now. Thanks for reading ... and listening.

AWW – XoXo

P.S. I weighed myself today. No change. Not one freaking ounce. ARGH!

Hitting the Wall

The Curse of the Blackwell Butt

Oh, my, god. Becky, look at her butt. It is so big. *scoff* 
She looks like,
one of those rap guys' girlfriends.
But, you know, who understands those rap guys? *scoff*  

They only talk to her, because,
she looks like a total prostitute, 'kay? I mean, her butt, is just so big.
I can't believe it's just so round, it's like, out there, I mean—gross.
– Sir Mix-A-Lot

When I first started this blog, one of my MFs (not to be confused with MILFs), said that he didn't want me to "exercise my ass off" because it is perfect. I thanked him through my laughter because I know there is no way I will ever lose my round rear end completely. As I stated in my What is Your Body Type? post, you have to accept your genes in order to understand what you can and cannot change about your body. In my family, it doesn't matter what size you are. Short or tall, fat or thin, all of the women have curvy asses; we call it The Curse of the Blackwell Butt—Blackwell being my maternal grandmother's maiden name. Even my anorexic aunt cannot rid herself of the small round bump on her backside. *


Saying we are cursed may be a bit dramatic, but trying to find the perfect pair of jeans is harder than shopping for a bathing suit. Of course, the Blackwell Butt became a blessing once I realized how much men appreciate a fine fanny. According to my husband, there's nothing worse than a woman with a flat ass. Well, he has nothing to worry about; my derrière will become tighter through EMAO, but not much smaller. I'm no Jennifer Lopez, but I give her credit for making bigger booties cool again. 'Cause thanks to the Blackwell Butt, this baby's got back!

AWW – XoXo
(I wish my lower body looked like the one below!)

* I am not making fun of anorexia, which is a serious illness; I am, however, mocking my family. If you are seeking political correctness, you are reading the wrong blog.


So Cosmo says you're fat
Well I ain't down with that!
'Cause your waist is small and your curves are kickin'
And I'm thinkin' bout stickin'
To the beanpole dames in the magazines:
You ain't it, Miss Thing!

The Curse of the Blackwell Butt

What is Your Body Type?

I remember sitting in seventh grade health class when the teacher asked, "What is your body type?" She gestured to the pictures that she had displayed on the overhead projector. I glanced at the three female drawings: the muscle girl, the fat chick, and the stick figure (i.e., Mesomorph, Endomorph, and Ectomorph respectively). I knew which one I was even if I didn't know the technical term. I had larger calves than boys my own age did. I could lift people who weighed almost as much as I did. Even though I wasn't an athlete, the track coach was forever trying to convince me to join the team because I possessed strong legs. My father called me, "Stout." Yeah, I thought to myself, I am that "M" one.

I'm not saying having a mesomorphic body is a bad thing. However, I was built for gymnastics; yet, I pursued ballet for seventeen years. I was constantly struggling to achieve the look of an Ectomorph, which is ideal for a ballet dancer, but impossible for me. I still laugh though when men with chicken legs ask me how I got my calves and they look perplexed when I reply, "Good genes and dance class." Part of accepting your body type is learning to love your DNA. I probably should have been an athlete, but no sport compared to my love of dance. At least I walked away with a nice pair of gams.

During one of my gym experiences, I had a trainer who completely ignored my body type. He assigned me a list of exercises on various types of equipment and encouraged me to "up my weight" as much as possible. If he had spent even ten minutes asking me questions about my exercise history and examining my physique, he would have realized how quickly my body accumulates muscle. After following his program for two weeks, I noticed that my quads were larger—all muscle, but I didn't desire bigger legs. I quickly lowered the weight and increased the reps. I also stopped using some machines (e.g., leg press) altogether. Eventually I said, "Screw the Gym!"

Marilyn Monroe: Woman with the Perfect WHR

When I researched body types, I discovered that the definition of "body type" has expanded since my youth. For example, Dr. Abravanel has proposed a body-type diet that asserts your metabolism determines your body type. According to his site, I have a "thyroid" body, but then I took a more in-depth quiz at Find Your Body Type, which revealed that I am actually an Adrenal body type. Then there are the food body types: apple, pear, or banana. During the mid-twentieth century, the most revered female body type was the hourglass figure, which is determined by your waist to hip ratio (WHR). At My Shape, you can find clothes that specifically suit your body's measurements. According to their categories, I have an "M-shaped" body.

With such a plethora of choices, determining your body type can be confusing; however, the old-school stuff works for me. Are you a mesomorph, an endomorph, or an ectomorph? Once you answer that question, then you can design an exercise program that works for you!

AWW – XoXo

What is Your Body Type?

Before EMAO

I have delayed posting my "Before" pictures (even though I took then awhile ago) because

1. I don't like posting many pictures of myself online (I edit my husband's Facebook uploads),
2. I don't want the photos to haunt me years from now, and
3. I look horrible.

However, I think it is important for my motivation that I "see" these pictures all the time, not that I need photographic evidence of my excess weight. As Dr. Ian K. Smith from Celebrity Fit Club likes to say, "The scale doesn't lie." I would add that tape measures also don't lie, and pants tell the truth as well. In fact, my two favorite and recent humiliating "fat" stories are related to pants.

My Victoria's Secret red corduroys, which I had altered when I first bought them because the waist was too large, seemed a bit tight the last time I wore them. Bit tight? Well when I lay down to relax after eating, one of the buttons snapped right off. I couldn't believe it. Stunned, I didn't move because I was too afraid that the other button would pop, too. Thank god I was at home. I haven't worn them since that day.

Last week, my husband complimented me on my pinstriped dress slacks. Now, I have worn these pants around him before, and I know he likes them, but he usually doesn't say anything. On this occasion he said, "Like those pants, honey. Nice and tight." I didn't tell him that I wanted to burst into tears because they are not supposed to be that snug. I can't wear tight pants when I tutor small children. Again, thank god I was at home.

Now some people look at me and think that I am small. According to a 2002 National Health and Nutrition Examination Survey, the average American woman stands 5'4" and weighs 164 pounds. I am currently 5'2.5" tall and weigh 118 pounds giving me a body mass index (BMI) of 21.3, which is within normal range. After my thyroid was removed in 1996, my weight ballooned to 142 pounds. As I mentioned in My Haphazard Health History post, the Synthroid that I must take every day affects my weight so I do have to see my doctor soon to have my thyroid checked.

However, "small" does not equal fit. I may look fine in clothes, but I am not in shape or comfortable with the way I look right now. I think my too-honest-for-his-own-good husband said it best, "You are tiny. You just have a few pounds to lose. Things (e.g., ass, abs) will get tighter." I swear there was a gleam in his eye when he said that last sentence. I wonder if he realizes when "things get tighter" that my pants will get looser. Hmm ...
Anyway, here are my current stats and my EMAO goals:

The waist, hips, and thigh measurements are what my sizes were 18 months ago. I remember because that is when I bought the P90X workout program, and you have to write down your "Before" body measurements in the book. Yep—that's right—I am trying to get back to the way I was ... before Advair, before pneumonia, before 2009 was one of the most wasted years of my life. I weighed 112 pounds at my wedding so I think that goal is achievable even though losing that "last ten pounds" can sometimes be the toughest part of any workout regimen. I am not sure about the body fat percentage, but 21 seems like a reasonable (and lucky) number.

The numbers aside, at the end of this journey I just want to fit comfortably into all of my pants again. No more buttons popping off for me! 

AWW – XoXo

P.S. It is a good thing that my husband doesn't read this blog. ;-)

Before EMAO