Another wolf pack on the move…

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Just like Layla, I’m also a member of a wolf pack of two – me and my nine-year-old pit mix, Maggie.

Maggie and Sarah in Wissahickon Creek

I never thought adopting a dog would lead to weight loss, but that’s what happened to me. I had never had a puppy before, so the world of house training and keeping a puppy from chewing on everything within reach (and some items that were definitely out of her reach yet still made it into her mouth) was new to me.

The only thing that solved both issues was walks. Lots and lots of very long walks. We walked at all hours of the day and night. At first I was annoyed. What did I get myself into? But then I realized that this little 25-pound creature was keeping me more active than I had been in years.

That was now nine years ago, but my little pit bull still gets me out several times a day. While I could just let her out in the backyard to do her business, I know that Maggie, and me, will be happier with a long walk and maybe a little running. We’ve hiked all along the Wissahickon and Forbidden Drive through the snow and cooled off in Devil’s Pool during heat waves. We even went snowshoeing in Vermont last year.
I feel lucky to have such a willing participant in my fitness activities.

Sarah

I’m a senior communications specialist at IBX. I’m passionate about weight loss through fitness and healthy eating. I stay active by walking, running, and going to the gym. I also enjoy hiking with my dog along the Wissahickon trails.

When paws hit the pavement

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Anyone who likes to exercise has a weather preference for their outdoor activities. Since I am a fairly new runner, my preference is to run in the cold. I love the brisk feeling of the cold air in my lungs. I love the moment my body turns from cold to warm and loosens up. I love feeling the steam from my collar once I have completed my run. Running in the cold just feels refreshing!

Last year I had quite a few running buddies. Life has taken us all in different directions, and with that being said, my “wolf pack,” as we called ourselves, is back to one. I like the companionship of a fellow runner. Having a running partner keeps me motivated and accountable to a training schedule. So, to ensure that I’m not running alone, I recruited a new member to the wolf pack — my dog, Gracie.

A runner’s best friend

Gracie the Dog

Gracie is a four-year-old pit bull rescue. She is short and clearly does not have a body built for speed — just like me. But she is starting to get the hang of running.

Just like people, animals have to start their training slowly. We worked out our kinks along the way. At first, Gracie was more interested in walking with her head to the ground, sniffing out the trail of something very interesting while stopping every ten yards. Or she would see another dog, get excited and try to run full force to entice the other dog to play with her.

Simple changes like breaking from her normal daily routes trained her to know that we are going for a run. Consistency and praise along the way has helped to make a great training partner for me. She stays at my side and prances along proudly.

We have gone on long walks along the river. I included some jogging on and off, and now she has her very own little pace. She gets excited when she sees me layering on my running gear, hoping that she’ll get to accompany me.

Gracie meets Rocky

This week I showed Gracie the steps of the Philadelphia Art Museum. Yes, Gracie and I re-enacted Rocky several times as part of our normal running routine. At first she looked at me with her quizzical brow as though she didn’t know what was in store. Then I showed her that she could run up the stairs as fast as her little legs could take her.

She loved it as we raced against each other up the stairs and down. Tourists in line for the art exhibit stationed at the top of the stairs were pointing at her and smiling. I even had her pose at the top of the stairs just like everyone else. I could hear the chatter as we ran pass the actual Rocky statue about Gracie’s form up and down the steps. It was nice to see her get such a warm response from the people around us.

Working out doesn’t always have to be structured, and workout partners can be both two-legged and four-legged. I am so grateful to have a little partner who reaps the benefits of my healthy choices as much as I reap the benefits of her unconditional love. It definitely makes for a nice change of pace and has me ready to embark on my running goals for 2012.

I have found a fun way to keep motivated and spend time with my dog while we both reap the health benefits. Have you thought that maybe you might have a four-legged Rocky in the making laying around your house just waiting to join along in your fitness routine?

Layla

I am a technical advisor at IBX. In the past year I have lost 110 lbs through gastric bypass, diet and exercise. I went from a complete non-runner to enjoying the anticipation of the start of the race, the mental aspect of perseverance and finally the bliss of a runner’s high as I cross the finish line.

Experiencing the thrill of the fight

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Cue the Rocky theme…

I have a lot in common with Rocky Balboa. We’re both from Philadelphia. We’re both good Italian Catholic Americans. His birthday is the day after mine. Besides our I.Q.s, the biggest difference between us is that he can knock a guy out, and I can’t even land a punch.

I decided it was time to channel my inner-Rocky. I went down to Brazen Boxing and MMA to check out their women’s boxing class with CEO Jessica Richman. Jessica runs Brazen with Jason Sargus, Brazen’s COO and president. By day, Jessica is a lawyer for one of the oldest law firms in Philadelphia and by night, she trains in boxing, submission grappling, muay thai, and Brazilian jiu jitsu.

A punch is a punch, right?

After warming up, Jessica asked the class of about 12 to try some punch combinations. But I needed to learn the basics before I could do any type of combination. Since I’m right-handed, I stood with my right foot slightly behind my left, my hands in loose fists hovering next to my face to protect it. Now I’m ready to throw down!

We started with the jab. Wait…there are different types of punches? Yes, apparently, throwing your fist into your opponent’s face isn’t boxing.

  • The jab is a straight blow; quick and explosive.
  • A hook when you turn to aim your fist toward the side of the head or body.
  • An uppercut is when you raise your fist vertically towards the head or upper body.

If you think I look bad, you should see the punching bag!

After combinations, we formed lines in front of the punching bags. All of the girls brought their own gloves. Luckily, they had an extra pair for me. Girl’s gloves aren’t as big as what you typically see on male boxers, so they weren’t too heavy. We each took turns throwing jabs, hooks, and uppercuts at the bag.

What a rush! If this wasn’t the best stress reliever in the world, I don’t know what is! Every time I stepped up, I threw my fists harder and harder. It felt awesome. My blood was flowing, my heart was pounding, and I was working my strength, too. It was the perfect mix of cardio and strength conditioning.

Check out my punches!

Catch me if you can

Next, we broke up into pairs to practice defense. Jessica taught us the slip, the duck, and parrying. To slip, you sharply rotate your hips and shoulders when your opponent throws a punch toward your head. The duck is similar, except you drop down so that a punch aimed at your head misses entirely. Parrying or blocking is you palming your opponent’s punch away from you or dropping your elbows at your sides to protect your internal organs.

Check out my sweet defense moves!

We ended the class with some circuit training which included burpees, pushups, and squats.

All in all, I really enjoyed boxing. The class itself is great for beginners, but there are also women that are training for actual boxing matches. Personally, I don’t think you need any type of prior experience to take this class. One of the girls told me she walked into class a few months ago and couldn’t even do one push up. Now she can do a ton. In what seems to be the theme of every activity I’ve tried this winter, practice makes perfect.

Before long, you may even see me running up the Art Museum steps throwing my south paw through the air!

I highly recommend Brazen if you’ve ever had an interest in boxing. They have classes available for men, women, and children. It’s a great work out, in a great facility, with experienced and friendly trainers. Check out their website for class information. Fans of our IBX Facebook page even save 15% on regular monthly rates, so sign up for a class.

Ashley

I'm a marketing communications coordinator at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!

Fast, Cheap, and on Two Wheels – A Philly Guy Talks Bike Love

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If you know anything about me, then you know I bike everywhere — to work, to the store, to school. Everywhere, every day, no matter the season. All told, I probably log about 50 miles a week in the saddle.

Before you call me nuts, let me explain why I ride. (And even if you did call me nuts, don’t worry. I’ve been called a lot worse by Philly drivers, so I can take it.)

Even though I have a car and a driver’s license, I get on my bike every day because it’s fun, it’s great exercise, and it’s good for the environment. Most importantly I love doing it.

There are also three other pretty good reasons why cycling works for me: First, I’m cheap. Second, I’m impatient. Third, I like to eat.

Cheap or cost-conscious? Either works for me

Hey, if the shoe fits. All I know is that I like saving money, and biking helps me do that. For me, there are no parking issues, no trips to the gas station, and no annual inspection or emissions test. (According to an article in Time magazine, bike commuters may be saving as much as $5,000 a year.)

And while some people get hung up on expensive gear, I’m not one of them. My ride, a Miyata 12-speed that’s older than The Cosby Show, happens to be a hand-me-down. It’s not anything you’d see in the Tour de France, but with over 10,000 miles logged on it, my little Miyata has been there, done that. And it was free.

Even if you don’t have a generous cousin with a spare bike, you don’t have to break the bank to get a quality used frame or even a new bike for less than you may pay in monthly parking now.

Jams should be on toast, not roads

Because I’m impatient, I have two versions of hell. The first is sitting in stand-still traffic on the Schuylkill. The second is having my perfectly crisp dollar bill spit back at me for the hundredth time by the SEPTA machine while my train leaves the station.

Commuting by bike helps me avoid both. If there’s a jam-up ahead, I zip on down a side street and get to work in less time than it would have taken if I’d driven. And my crisp dollar bills stay in my wallet.

That to me is a little slice of heaven.

Seconds? Well, if you insist

I’m just going to say it: I love food.

Where I live in South Philadelphia is an area known to locals as Cheesesteak Gardens, and just because I happen to not eat steak (I’m a pescatarian) there are enough artery-clogging temptations to challenge even my firmest resolve. Thai, Italian, Mexican, Sushi — name the tasty cuisine, and I bet it’s a stone’s throw from my house. Resistance is futile.

But knowing that I biked for a half-an-hour means I don’t quite feel as guilty when I sit down for a three-course linguini feast because I’ve had a nice workout simply getting to and from work.

Enough about me. What about you?

Are you thinking about kicking your health resolution into higher gear? Is there a healthy routine you manage to fit in every day? Tell me all about it. I’d love to hear from you.

Until my next blog, check out this cool calculator that lets you figure out how much you could be saving by biking to work.

Stephen

I’m a senior copywriter at IBX. For years I’ve been living a bike-centric life, but now I’m looking for new ways to get active that go beyond pedaling to work every day. On the personal side, I enjoy writing, old movies starring John Wayne, and getting lost in unfamiliar cities. Keep checking back as I share my tiny triumphs and small setbacks on the road to better health.

Struggling to get back on track

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There are certain noises and feelings you don’t want to experience at the gym. The sound of someone dropping a huge weight followed by a scream. The feeling that you are about to pass out. For me, it was a pop and then a shooting pain in my left calf during step class. I thought maybe it was just a muscle cramp and tried to walk it off. It wasn’t happening. I could barely walk.

My walking boot

So, off to the doctor’s office I went.

The doctor’s office led to an X-ray and a trip to an orthopedic specialist. What I thought was just a pulled muscle was actually a torn Achilles tendon. I guess I should have been

thankful that it was only a slight tear. A ruptured Achilles would have required surgery and months of recovery and physical therapy. But a slight tear still means being confined to a walking boot for at least three weeks followed by 10 weeks of recovery.

What was I going to do?

Since I started working to lose weight over five years ago, there’s never been a time when I wasn’t active. Even when sick, I’d still try to get outside for some fresh air or just to take the dog for a long walk. So six weeks of little to no exercise was driving me crazy! I looked forward to physical therapy since it was at least a little bit of a workout.

Getting back to my routine

Four weeks ago, I was completely cleared to start working out again. I was excited and couldn’t wait to get back to the gym. But what used to be the high point of my day has turned into something I dread. I still love taking Zumba© and cardio-boxing, but getting back into the routine of training for a race has been difficult. I don’t know if I’m worried about getting hurt again or if the time off has sapped me of my motivation.

Blue Cross Broad Street Run is coming up soon, and I need to train. Do you have any suggestions on how to overcome training obstacles? I desperately need to get back on track!

Sarah

I’m a senior communications specialist at IBX. I’m passionate about weight loss through fitness and healthy eating. I stay active by walking, running, and going to the gym. I also enjoy hiking with my dog along the Wissahickon trails.

Transforming my mind and body

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If you’re anything like me, then another day at the gym on the elliptical burning some calories and doing the same ‘ol thing is a complete and utter bore. While growing up I was extremely active, playing a different sport every season. After college, finding the motivation to spend time at the gym on an elliptical, bike, or weight machine was nearly impossible.

As someone who has always had issues with body image, I really need to be active and get to the gym or I get upset. Noticing my saddened mood, one of my coworkers mentioned a studio that I should try. So I did the obvious: I Googled it…

Photo courtesy of LitheMethod.com

…and then I signed up. (After reading the reviews and making a quick call to the studio, I knew it was a class I just had to take.) The location I frequent is in the Rittenhouse Square neighborhood at 255 S. 17th Street, but there are studios in Old City and Northern Liberties as well. (With more to come!)

Lithe Method® is in my life for good!

Lithe Method is a hybrid workout that incorporates moves from yoga, Pilates, barre, dance, cheerleading, isometrics, and even their own Cardio Cheer Sculpt® moves. Each class has a different name and focus, but they all work your entire body!

Turns out, it was not only having a boring exercise routine that had my scale stuck, it was something more. I’m the type of person who works harder when other people are around. Being in a group class setting is real motivation for me. I realized I was working much harder than I ever would have on a machine at the gym.

I quickly went from working out a couple times a week to getting to a class as many days as possible. Being sore all over is a feeling I love, which I know may sound weird but, hey, it means I’m doing something right!

Finding the perfect solution

For me, finding a workout I love made me feel better and helped lead to living a healthier lifestyle. Besides attending classes at Lithe, I’ve learned that eating healthier with more fresh, natural foods and eliminating packaged foods full of preservatives and sodium have been key to feeling better. Granted, I found it impossible to cut out all foods deemed not healthy, so I try to follow the 80/20 rule and allow myself some “not so good for you” foods!

Have you found your perfect solution to your workout rut?

Anna

I’m a Performance Management Event Analyst at IBX. I love traveling and have explored at least one new country every year for the past 6 years. Follow my posts to see what I’ve learned through the unique workout I participate in and how I continue to strive for an overall healthy, balanced life.

Flying high at the Philly Circus

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When you were a kid, did you ever want to run away with the circus? I know I did. I finally got my chance at age 27 at the Philadelphia School of Circus Arts. I knew the day would be a lot of fun, but I had no idea I would get a great workout, too!

I didn’t know if they were going to throw me around on a trapeze or even try to shoot me out of a cannon! I am absolutely terrified of heights and in my head I kept going over different ways to politely say, “There is no way I’m doing that.”

As my friend, Kerri, and I walked through the doors of their beautiful facility, I took a quick survey of the gym. There were definitely high ceilings and trapeze, but no nets. You can’t throw me in the air without a net. Once the anxiety subsided, I got excited. This is the circus; it’s supposed to be fun.

We met our instructor, Niff Nicholas, who has been with the Philly Circus studying aerials since 2007. She took us through some basic warm-ups to work the muscles we would be using during the class. The warm-ups were mostly stretching and light cardio to get our blood flowing.

Making it look easy

Niff began by showing us how to climb the rope, making it look easy as she scaled to the top in about five seconds. My hands instantaneously shook. It was awfully high. Once I made it to the top, how would I get down? Turns out, my worries were pointless. I have zero upper body strength, so I could barely get off the ground. I climbed a few feet before I plopped back down to the mat.

The trapeze was also difficult for me. I couldn’t lift myself up to swing my legs over the bar. The fabrics were a little easier. I could hoist myself onto a knot and flip my legs over so that I was hanging upside down. Kerri, however, was able to do many tricks and did a great job doing them. I wouldn’t be surprised if she ran away with Barnum and Bailey®!

Practice makes perfect

Niff explained that many new students come to class without having the upper body strength to perform the tricks on each aerial apparatus. This made me feel better. Niff showed us conditioning exercises like pull ups on the trapeze bar and an ab roll with the fabrics. Two days later, and I am still feeling the pain! But don’t worry, as I mentioned in my previous blog, it’s a good pain!

The Philly Circus showed me that I need to work on building up my strength. I am so much more determined to condition myself. Even though I wasn’t able to perform every trick, I still got an awesome workout. You don’t even realize it because it is so much fun. If you don’t believe me, watch the video.

In a few months, you will find me back at the Philly Circus swinging on the trapeze…well, maybe not swinging, but definitely hanging upside down!

If you think you have what it takes, there are adult workshops every Sunday where you have a chance to try out the rope, fabric, and static trapeze with other beginners. But there are also conditioning classes and sessions that introduce you to the aerial equipment for youth and adults, so there is fitness fun for the whole family! Don’t forget, fans of our Facebook page also get $25 off a regular adult session class at Philly Circus!

Is there a circus act you’ve always wanted to try?

Ashley

I'm a marketing communications coordinator at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!

Watch Ashley learn the ropes at Philly Circus

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It turns out that flying through the air on a trapeze isn’t as easy as the acrobats in the big top make it look. Here’s a sneak peek at blogger Ashley and her friend Kerri learning the ropes (literally!) from team at Philadelphia School of Circus Arts.

Check back tomorrow to read about Ashley’s experience with joining the circus! For the next two weeks you can visit the IBX Winter Activity Guide on Facebook to save $25 on a regular adult session class.

IBX Healthy Steps Team

Making healthy lifestyle changes doesn’t happen all at once, and it doesn’t mean you have to swear off everything you love. Rather, change takes time — and the key to making those changes last is to take small, consistent steps. Healthy Steps from Independence Blue Cross (IBX) is designed to help you make healthy changes that will last a lifetime — one step at a time.

Chocolate-covered calories

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Valentine’s Day is one of the few days of the year when we are expected to enjoy massive amounts of one of life’s precious gifts: Chocolate.

To have a well-balanced diet and eat chocolate takes serious planning

Chocolate-covered pineapple, chocolate-covered raisins, chocolate-covered peanuts, chocolate-covered caramel…you name it — I bet it tastes better covered in chocolate!

As you may have noticed, planning works best for me when it comes to sticking to healthy food choices. First things first, I have already requested that my fiancé and children do not surprise me with a gigantic box of chocolate-covered candy. A small heart with a few pieces of candy will be appreciated more than the larger box because it will reflect that they support my goal to maintain a healthier lifestyle.

Now here’s the hard part: Will I eat the entire box of candy in one sitting, regardless of the size? A year ago, the answer to that question would have been, “Definitely!” But not today. My plan is to fill snack bags with two pieces of candy and refrigerate them. This way, when I grab my piece of fruit for lunch, I will only grab one of my candy treats.

And just think of it this way: I am kind of turning Valentine’s Day into Valentine’s week by only eating two pieces of candy a day!

A little something extra

In order to make this week-long Valentine’s Day work, I’ll have to do a little something extra for a few days. For example, I might skip my late afternoon granola bar, or go walk for half an hour during my lunch break, or play Just DanceTM on the WiiTM with my children in the evening.

My “something extra” will be something that makes me feel like I am enjoying one of life’s gifts, without compromising my healthy lifestyle.

It has to be possible to occasionally enjoy a little something extra without compromising my healthy eating habits or my “girlish figure,” right?

What are some of the things that you are doing to minimize those chocolate-covered calories?

Rashean

I'm a senior business systems analyst at IBX. To date, I have lost 21 pounds and although it is an uphill battle, it is not a battle that I am prepared to lose. Be sure to stay tuned to my posts for engaging and interesting stories about how I plan to win!

Sculpere: A challenge that pays off in the end

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Yoga has never been my forte. I’ve only taken it once in my life, but on a night last week in Northern Liberties, I decided to try Sculpere. It’s a cross between yoga and ballet, with a little bit of Pilates thrown in there for good measure. The brainchild of studio owner Cristina Espaillat, Sculpere is perfect for those who love yoga and have always wanted to try ballet.

Let me start out by saying that I was ready for the physical workout of Sculpere, but I was definitely not prepared for the mental and spiritual discipline needed to master it.

I was initially drawn to this class because of the ballet component. As a child, my favorite part of ballet class was working the barre. I always felt so elegant and graceful, as I fluidly moved my arms and pointed my toes.

Sculpting the body and mind 

Christina grew up studying dance and concentrated on classical ballet. She joined the City Ballet of San Diego, fulfilling her dream of becoming a professional dancer, in 2003. After breaking her foot in 2005, she gained a passion for yoga that equaled her love of dance. Sculpere is a Latin word that literally means “sculpt.” Christina aims to sculpt both body and mind in her class, and I believe she did just that for me.

The studio is absolutely cozy with Tiffany-blue walls and ceilings, gentle lighting, and soft-brown wooden floors. I felt very comfortable in the class of six, including Cristina.

Feeling the “good” pain

The class began with us sitting on our yoga mats (I purchased my mine at Five Below for $5!) with yoga breathing, relaxation, and stretching. And after a particularly hectic Monday, I really appreciated this de-stressing.

We then moved to the ballet barre for basic pliés (pronounced plee-yays) and grand pliés, then onto simple front, side, and back kicks, complete with pointed toes. This part of the class really gets your blood flowing and heart pounding.  We ended the class back on our yoga mats for core strengthening work and a cool down. The entire workout lasted an hour and 15 minutes.

After taking Sculpere, I realized that I am very out of shape! The next two days, I gingerly walked around because my legs were in pain like I’ve never felt before! But let me clarify, this was a good pain. Given some of the challenges I faced in this class – such as difficulty reaching my toes – I now have a great incentive to get my body back into better condition. Bring on the good pain! I can take it!

In essence, this class is perfect for, but most certainly not limited to, people who have danced in the past, who enjoy yoga, or who are looking for a good challenge. I honestly can’t wait to take a Sculpere class again.

Get discounts at Sculpere

If you’re interested in taking a class at Sculpere, be sure to call 215-592-1200 and reserve your spot. Fans of our IBX Facebook page can even get unlimited monthly classes for $60 and/or a one-hour Reiki Session for $40!

This was a really fun and challenging class that I strongly recommend to anyone looking to get fit and have an awesome time doing it.

What are some challenging classes you’ve taken that have really paid off?

Ashley

I'm a marketing communications coordinator at IBX. I enjoy Philly sports and know everything there is to know about the Phillies, Eagles, and Flyers. I'm always looking for new ways that I can reach my goal weight. Follow my posts to find out what has worked for me and how it can work for you!