Happy blogiversary post number two! This is our second post to mark the one-year anniversary of the Get Moving blog (in case you missed it, here is the first post on the subject).

This post goes out to all of you who are data junkies. Here's a breakdown of all things Get Moving broken into two parts: One about me and my numbers, and one about the blog specifically.

First let's go through the blog stats since I find this wildly fascinating from a data-nerd standpoint:

Top 5 most popular posts based on Boston.com page views:
1. My fitness secret weapons
2. The 10-minute workout
3. 5 common workout mistakes
4. A popular request for crockpot recipes
5. What to eat before exercising

Least popular 5 fives posts based on Boston.com page views:
1. Marathon gear testers needed
2. Redesigning the fit scoreboard
3. Fit things to do: Earth day eco-beauty bar
4. Resolute toward stumbling
5. NESN's Tom Caron on his first 9K

First official post readers saw:
Welcome to the get moving blog

Number of posts featuring celebrities:
Three: Scott Jurek, Dara Torres, and Liz Claman.

Data about Elizabeth:
Total Fitbit steps to date: 4,692,908 steps
Total miles traveled (either walked or run): 1,933.29
Pounds lost to date: 72
Number of pant sizes dropped: 6 pants sizes
Number of #plankADays done last year: 345 (I was a late joiner!)
Minutes I can hold a #PlankADay: 5.08 (new PR today, actually!)
Cups of coffee consumed: 1,095 (that's roughly 3 cups a day in case you were wondering)
Number of tweets from @BeWellBoston account: 14,465

What stats didn't I address that you'd like to see documented?

On the occasion of the first anniversary of the Get Moving blog, I imagined I had this conversation with the blog itself (which may or may not be a sign you're losing your marbles) ...

Blog: "Hey! I'm one year old today."
Elizabeth: "Yes, blog. I know."
Blog: "What are you going to do to celebrate? I deserve a party with streamers, and music from our friends at @RadioBDC, and CAKE ... oh can we have some cake?"
Elizabeth: "I will be sure to mark the occasion, blog, but there will be no cake involved. How does a giant cup of French roast coffee sound instead?"
Blog: "Coffee seems lame compared to cake. Next thing you know you'll be telling me you're going to #plankADay as part of my anniversary present, too. Just don't buy me Tupperware ..."

***
For this first in a series of posts to mark the first blogiversary of Get Moving, I thought I'd start the day off with a day-in-the-life post since that's what you all e-mail me asking about the most. Many of you have asked what I do all day at Boston.com, in addition to asking me questions about my fitness routine and personal life (for the reader who asked me if brown is my natural hair color just this morning the answer is, yes). So, this post is my attempt to let you into my wacky life a wee bit more.

Be sure to check back later today for another post (one filled with stats for those of you who are data-geek nerds like myself).

Now, without further ado, here's a blow-by-blow of my day (in mostly photo form):

Regular workouts keep me in decent shape. But I’m always looking for ways to get faster, stronger, and more flexible. There are a myriad of options out there, which can be overwhelming for beginners and seasoned athletes alike. I’ll play the role of guinea pig and review some of the new and unusual exercise classes being offered around the region, with the hope you’ll find one that appeals to you and gets you moving. If you would like to suggest a workout for me to try, tweet me @apoztv.

I was halfway through a second set of squats when both my legs and arms began to burn from cradling a twenty-pound weight. Just when I felt like giving up…it giggled. This is perhaps the best thing about the Mommy Bootcamp class at the Sports Club LA…bouncing babies play the part of medicine balls.

The class is targeted at new moms with babies under a year old, looking to reclaim their pre-pregnancy bodies. It comes equipped with an extremely knowledgeable instructor who knows just what exercises these post-partum participants need to work on…and need to avoid.

Every mom’s body is unique and heals from the taxing processes of pregnancy and childbirth at different rates. The instructor gently examines the stomach muscles of all newcomers to determine whether they are fully healed, or on the road to recovery, and recommends modifications if necessary. Those given a green light are put through an array of abdominal exercises, as well as squats, push-ups, and bicep curls to get the body back into fighting shape. At certain points, babies join in on the fun. You can’t help but smile as they react to certain exercises by babbling or clapping…or even attempting to mirror what mom is doing. Cardio intervals are also interspersed throughout the workout, in order to help shed that excess body weight.

Exercise isn’t the only benefit of this class. Camaraderie between the new moms plays a big part, as well. They bond over a shared experience, readily swapping war stories about diapers, telling tales about teething, and other parenting anecdotes before and after class, and in some cases, between sets.

Mother-baby bonding is also another component that makes this class special. Sure, some of them admittedly look forward to putting their kids in the facility’s daycare in order to take a quick run on the treadmill followed by a hot shower…which in and of itself is a rarity that most savor, or so I’m told. But many make it a point to attend this class at least once a week in order to spend some quality time with their little ones in a fun, invigorating environment.

Was this the most strenuous workout I’ve ever done? No. But I’m also not a sleep-deprived new parent whose body is still recovering from pregnancy. The moms looked like they broke a sweat, and the babies got quite the workout themselves. One thing is for certain – everyone will sleep well at night.

Sports Club LA, Boston, www.thesportsclubla.com/clubs/boston/, Mommy Bootcamp: Wednesday and Friday, noon. Drop-in rate for a class: $25 for members, $35 for nonmembers.

This weekend while visiting my parents, my mother hauled out a random bag of clothing and asked me to go through it.

As I pawed through the bag I found some things I will never throw out (good set of pogies for rowing on especially cold days), and other things I never want to see again (teal and red leggings, anyone?).

And then there were the pants.

Who keeps pants from high school laying around (apparently this girl)?

"Oh god, that's trash," I said as I dumped a giant pile of pants into a garbage bag. Not only were the pants about 8 sizes too big, something about the idea of holding on to them for just a *little while longer* seemed like a bad idea.

If I were to hold on to old pants I once fit into, I feel like I'd just be setting myself up to fit right back into those pants again at some point.

It wasn't until I was driving home from my folks' house that I realized I have permanently changed my ways: The girl who started this blog a year ago would have totally held on to those pants.

What is something you would like to let go of?

By Ryan Healy

Ryan Healy is a personal trainer for the Lynch/van Otterloo (LVO) YMCA in Marblehead. She is a Certified Strength and Conditioning Specialist through the NSCA, and earned her BS in Exercise Sports Science from Elon University. Find more posts by her in conjunction with the LVO YMCA at yhealthandwellness.wordpress.com. She can be reached at healyr@northshoreymca.org.

Remember; please consult your doctor before starting any exercise program.

Have you ever wondered when should you shake up your fitness routine? Have you been doing the same exercises, going for the same run, or taking the same class for months on end? Fear not if you answered yes to any of these questions because here are three signs that your workouts need changing.

I feel compelled to pick it up.

There, I said it. I feel better, don't you?

Let's back up, so this post makes some sense.

I'm nothing if not determined. And so, when someone throws a challenge my way, the people who know me well, KNOW that I have to accept it. It's not that I am competitive with others, really. The reason I HAVE to accept is because of how competitive I am with myself.

My buddy, @Iron_Pete, challenged me to run 1000 miles in 2013 after I tweeted I was excited to run my last few miles of 2012 considering I started out being able to barely run a mile.

Of course I accepted the challenge. Am I a glutton for punishment? Maybe. But I'd like to think I enjoy a friendly challenge, if for no other reason than to keep things interesting. Plus, having yet *one* more person help hold me accountable certainly can't hurt.

So, I'm adding Iron_Pete's challenge to my list of 13 things I'd like to do in 2013... and I'm fairly certain the list may even get longer.

What challenge will you accept this year?

It is that time of year where many feel the obligation to make a New Year’s resolution. I suspect that a majority of goals for the New Year revolve around health and wellness. At risk of being like bubble-less champagne on New Year’s Eve, I do know that there is sufficient data to suggest that a proclamation towards exercise is far different than participating in actual exercise in 2013.

There are many potential and individual reasons for this. One may be the failure to make any stumbling resolutions for your future. Dreams of wellness success abound. When the bell tolls midnight on the 31st, stating, “I plan on losing 15 pounds by lifting things up and putting them down at the gym,” fits the resolution obligation. Sure it is optimistic and sounds great, but is there any wellness benefit beyond the momentary warm and fuzzy feeling it provides?

Differently, stating, “I really prefer sitting on the couch after work rather than on the lifecycle. This year I plan on taking my workout bag to the office, so I can stop at the gym before opening my home’s door to the sweet calls of the couch,” may require a bit more forethought than the typical New Year’s spirit encourages. Yet such a statement makes some real sense for the wellness challenge.

Planning for success is nice. Planning for struggles leads to behaviors that can stick. With a few moments of reflection, most people know the specific times that will lead to dietary indiscretions and the life challenges that will get them out of their exercise routines. Also, it is quite natural when in the moment of sloth or gluttonous temptation to fall towards the capital vices. Without a plan to cope differently with such enticements, it is quite human to fall prey to them. There is hope however… considering struggles in advance of the Siren’s call can lead to both restraint and strength. Rather than having to problem solve in the moment of challenge, a reasonable game plan is ready to be put into action. Furthermore, adherence science has shown that each time obstacles are successfully navigated, confidence for future success grows a bit. A good plan can get you out of bed and to the gym on January 7. In time, it will also make setting an extra alarm clock an unnecessary motivational crutch.

Goals are nice… plans for the stumbles are strengthening. Seeing future obstacles may require a bit more mental effort, but taking the extra time to look beyond grand goals will deepen the psychological aptitude necessary to stick with exercise. On New Year’s Eve resolve how fitness challenges will be managed. Better than a traditional resolution, this can help get new behaviors out of the early weeks of January - giving them potential to thrive into the spring.

Keep moving in 2013.

Dr. Adam Naylor leads Telos Sport Psychology Consulting and is a Clinical Assistant Professor in Boston University’s School of Education. He has a decade and a half of experiences working with professional through amateur athletes – of note: US Open competitors, NCAA champions, Olympians, Stanley Cup winners, and UFC martial artists. Beyond sports, over the past five years he has served as a corporate performance and wellness consultant. He can be reached at adam@telos-spc.com. Follow him on Twitter @ahnaylor.

For the record, I don't make resolutions.
So, before you assume this is a post about resolutions I have for the new year, I'm going to disappoint you right now and say it's not. (By the definition of the word, I suppose this will sound like a resolution, but I'm thinking of it more as a list of goals.)
Instead, as I am about to turn 31, it made me think about what I'd like to do this year considering all I accomplished last year.
Last year was about learning: Learning a new way of eating, learning how to run, learning how to really push myself outside of what's familiar and comfortable. This year, I just want to try a bunch of new things and have a ton of fun. Do I still want to lose a few more pounds? Sure. Am I still going to count my calories and #eatitthentweetit? You bet. But one of the best parts of trying new things is the sheer amount of fun I have.
With that in mind, here's my list of 13 flavors things I'd like to do/try in 2013:
1. Manage to bust out a five-minute #plankAday
2. Try a Spartan Race/Warrior Dash/Tough Mudder obstacle course
3. Run another half marathon (I know, I didn't think I'd say that anytime soon either)
4. Get under 30 minutes for my 5K pace
5. Master a pull-up
6. Run 10 5Ks (yes, 10, a completely arbitrary number, but more than the four I ran this year)
7. Master one really amazing, super-healthy recipe that will become my go-to dish when I'm in a pinch (suggestions welcome)
8. Jump out of a plane. Yes, I want to go skydiving. Always have. This year I'm vowing to do it.
9. Get back into rock climbing
10. Get back into rowing (any Simmons alum want to get a four together!?)
11. Find a good yoga class that fits my schedule (this is going to be super difficult)
12. Teach my son it's fun to try something hard
13. Run more. Laugh more. With friends.

Regular workouts keep me in decent shape. But I’m always looking for ways to get faster, stronger, and more flexible. There are a myriad of options out there, which can be overwhelming for beginners and seasoned athletes alike. I’ll play the role of guinea pig and review some of the new and unusual exercise classes being offered around the region, with the hope you’ll find one that appeals to you and gets you moving.

I knew I was in for a wild ride when the first order of business was to curl up in a red cocoon that was dangling from the ceiling. Instead of kicking off this aerial yoga class at South Boston Yoga with some deep breathing, I was about to hyperventilate, as thoughts of “what have I gotten myself into” began to race through my mind. But before I could act on any of these thoughts, a voice calmly instructed us to unfurl. It was go time. I was about to defy the laws of physics and embrace my inner acrobat.

Aerial Yoga, also called suspension or anti-gravity yoga, combines the basic principles of traditional yoga with aerial arts (think trapeze). The regimen was developed by Christopher Harrison, a former gymnast and professional dancer, who found traditional yoga too hard on his injured wrists. The primary tool that set this class apart is the silk swing, tethered to the ceiling. The swings act as a support system, allowing you to stretch and strengthen your body without stressing out your joints or compressing your vertebrae.

The first sequence of movements was pretty basic. So basic, in fact, that it actually boosted the confidence of this yoga novice. But it wasn't long before things became more complex and I found myself hanging upside down. For the first few seconds it was fun. But that fun quickly morphed into fear as my body sprung into survival mode. Before class, our instructor had proudly proclaimed that none of her students had ever fallen off a swing. As blood rushed to my head and my tightly gripped hands began to shake, I was convinced that I was about to break their perfect streak. At that point it became a mind game...which is what makes yoga so great. It's not just physical, but mental as well.

I enjoy the occasional “slow-flow” yoga class for the stretch it affords my tightly wound muscles and the calmness it bestows upon my ever-racing mind. But here’s the thing about aerial yoga – it truly is a workout. While attempting to stay balanced, I found myself using muscles I never knew existed. It was days before the soreness dissipated from my hamstrings. My core muscles got quite the workout as well.

The phrase “don’t try this at home” holds true for this class. If you’re going to attempt aerial yoga, it’s probably best to do so in the safe confines of a studio with an instructor watching over you. I’ve heard the debate over whether aerial yoga is here to stay or a passing fad that will eventually fizzle. The jury’s still out, but it is definitely an exciting alternative to yoga for thrill seekers and fitness enthusiasts alike.

South Boston Yoga, www.southbostonyoga.net, Aerial Yoga: Tues. 6 – 7:30pm, Saturday 12:15 – 1:30pm, Sunday 5:45 – 7:15pm. Drop-in rate for a class: $15.

By Ryan Healy

Ryan Healy is a personal trainer for the Lynch/van Otterloo (LVO) YMCA in Marblehead. She is a Certified Strength and Conditioning Specialist through the NSCA, and earned her BS in Exercise Sports Science from Elon University. Find more posts by her in conjunction with the LVO YMCA at yhealthandwellness.wordpress.com. She can be reached at healyr@northshoreymca.org.

Remember; please consult your doctor before starting any exercise program.

My post this week wraps up a three part series on common fitness myths. Here are parts one and two. I hope these have given you new thoughts and ideas about exercise.

Thanks for reading!

Well, that's all folks. With my last 5K of 2012 on Sunday, I bid a fond farewell to my race season of this year.

And let me just say, the Somerville Jingle Bell Run was an awesome way to end my season.

Here's why:

Although I'm not a fan of running in the cold, everyone was dressed in festive, holiday garb ... it's hard not to have fun when you're running next to folks dressed like six of Santa's eight reindeer. We all did the pre-race "I'm cold" tap dance together (you've seen it, the one where you kind of shuffle back and forth and jump up and down to stay warm), and chatted about who we were running with, and if we'd ever run it before.

I'm really pleased with how I ran. It was a marked improvement over my very first 5K. It took me 36.05 to run that first 5K and yesterday it took me 30:40! It's still not quite where I'd like to be, but I shaved 5.65 off of my 5K time since that first race. I'm pretty darn pumped about that, and it is an awesome way to wrap up race season if you ask me.

Despite having run a half marathon, this was only the second official 5K I've run, but I ran hard and I'm ultimately happy with how well my body did in the cold and up the hills (you all know how I feel about hills!).

This race proved to me that I am now fully ensconced in the running world ... Only people out of their minds who truly like to run sign up for a race on a day when the forecast calls for freezing rain and snow simply to run 3.1 miles "for fun." Somehow, I now truly love the sport even though I hated it when I first started. I know I've said that before, but it honestly shocks me that I enjoy this running thing now.

My workout gear is a Lewiston Maineiacs t-shirt and Princeton wrestling shorts. It is a pretty safe bet that when I am wearing them I’ll tear through my dynamic warm-up, get after some explosive exercises, and all in all have a quality workout. Sure the t-shirt is not high tech or moisture wicking… but Lewy’s devilish grin strikes fear in a dumbbell rack. I do not have an Ivy league degree nor any true wrestling proficiency… but I dare anyone to try to take me down with a double-leg on the way to the exercise bike. Seems there may be some psychology to our gym clothes.

Research from Hajo Adam and Adam Galinsky may give a few insights into the power of our exercise gear. In examining the concept of “enclothed cognition” they have found that what we wear seems to shape both our actions and attitude. When wearing a doctor’s lab coat one tends to be attentive and careful. Our clothing carries symbolic meaning that facilitates particular performance behaviors.

Seems like it is pretty important to choose our workout clothes wisely - not necessarily for their biomechanical engineering, but rather for the psychological edge they provides. It is important to look good when exercising… not so you can fit in with the cult of the yoga pant nor to impress those around you… but rather to cue your own actions and energy towards quality workouts. Wear what you like and wear it to add a nudge to your performance.

I suspect my workout gear makes me a bit tougher than I actually am. What is your exercise image? Is your gym bag packed appropriately?

Dr. Adam Naylor leads Telos Sport Psychology Consulting and is a Clinical Assistant Professor in Boston University’s School of Education. He has a decade and a half of experiences working with professional through amateur athletes – of note: US Open competitors, NCAA champions, Olympians, Stanley Cup winners, and UFC martial artists. Beyond sports, over the past five years he has served as a corporate performance and wellness consultant. He can be reached at adam@telos-spc.com. Follow him on Twitter @ahnaylor.

By Ryan Healy

Ryan Healy is a personal trainer for the Lynch/van Otterloo (LVO) YMCA in Marblehead. She is a Certified Strength and Conditioning Specialist through the NSCA, and earned her BS in Exercise Sports Science from Elon University. Find more posts by her in conjunction with the LVO YMCA at yhealthandwellness.wordpress.com. She can be reached at healyr@northshoreymca.org.

Remember; please consult your doctor before starting any exercise program.

In my post last week, I covered three common fitness myths. This week I’ll cover another three popular misconceptions trainers hear all the time.

In a few short weeks, 2012 will be "so last year," and 2013 will be where all the cool kids will be.

While I am normally the first one to give the passing year a swift kick on its way out the door, for the first time I'm actually looking fondly back on the last 12 months.

As I prepare to add another race bib to my 2012 collection by running The Jingle Run in Somerville on Sunday, Dec. 16, I couldn't help but think about all I've accomplished, and how it's all coming full-circle in a way with this last 5K.

Here at Boston.com, we're working on our year-end roundups of the stories that inspired, were most-viewed, most profound, or just plain wacky. So, while I'm working on a feature about the most influential health stories of 2012, I thought I should share my personal roundup of top 10 moments in the past year I've blogged about (feel free to nominate any I missed, and add to the list).

Without any further ado, here's my list of favorite moments of 2012:

10. Being a stump. And proud of it.
The outpouring of support I got in the comments section of this post, where I talk about the first time my very honest (and very funny) mother told me I was a stump really meant a lot to me. What's better than that is that shortly after the post went up, a bunch of you (and others on Twitter) started using the hashtag #StumpsUnite and #SeeStumpRun. And run I have.

9. That last, stubborn 10 pounds. This post, about being this close to my goal weight and having a "normal" BMI was one of the hardest ones for me to write. I've come very, very far in a year, but this post showed me that, in some ways at least, I still have a long way to go. I'm now just 3 pounds from "normal" and that feels pretty good.

8. My first 5K.
Before running my first 5K, I had no idea what to expect. What if I hated running in races? What if I gave up mid-way through? What if I didn't have fun? None of that happened, of course (as you all predicted I'd get through it just fine), and I knew when I finished I was hooked on running as a sport. For a girl who always wanted to be a runner, but was too scared to try in the past, writing this post made me feel as though I had gotten over a giant hurdle (at least a little bit): self-doubt.

7. My first 10K. This post was less about the race itself, and more about the things I was learning as a new runner: what spurred me on during the race, and what it's like to run in a race with a TON of other people. Plus, it was the first race where I met up with one of my reader/Twitter followers-turned-true-running buddy -- something I love doing. You, my dear readers, are seriously amazing people.

6. My half-marathon. While I didn't set any land-speed records, writing this post about running 13.1 tough miles helped me realize that it is now, indeed, OK to call myself a runner. It was a long haul. I wasn't as fast as I wanted to be. However, I did something I was truly scared of and finished. Although not my best showing running-wise you can see in the video of me at the finish line that I'm just proud of myself (that and tired!).

5. #PlankADay and gurus One of the best parts about this blog has been the people I've met along the way. I first met Mike and Sherry thanks to a colleague of mine, who spoke to them for an article she was writing. From there, I started following the #plankADay hashtag, and chatting regularly with Mike and Sherry. They've become real-life friends who have helped me stick with my diet and fitness routine, texted me encouraging words during races (thanks, Mike!), and generally helped inspire me. This post was also one of my favorites to write simply because I got a big group of crazy folks here at the Globe to plank with us. What's better than planking at work!?

4. Things to never say to someone trying to lose weight. This may have been one post where everyone who read it could relate. For nearly a month after I posted it, I got e-mails from you adding to my list of rude/annoying comments people make when they know you're trying to get healthy or change your diet. I also think this is one I need to revisit, since I'm pretty sure my list would be much, MUCH longer now.

3. #EatItTweetItThis was my attempt at showing you my healthy diet, and hoping you'd show me yours in return. But, we all have failures. This didn't really catch on except with a few of you (hat tip to @danielcaputi who did actually tweet me some photos!). I'm still logging all of my food and calories, but remembering to take a photo of it is hard. Not one of my best ideas. You win some, you lose some. And then you move on.

2. My numbers breakdown. In this very honest post I shared a "before," "during," and "*almost* after" photos of myself (with newly cropped locks no less!). Not only did this post document my total pounds lost to date at the time, but also the other things of which I'm most proud, such as the number of push-ups I can do, average steps I take per day, servings of fruits and veggies I eat, and more. This post continues to serve as a good reminder to me that I am more than the size of my pants.

1. My very first post. This blog will officially turn 1 year old on Jan. 17. Looking back, it's hard to believe how much I've changed (can you say four minute #plankADay and 13.1 mile runs?!). But, I also feel like I have much, much more to do. I still want to share more of your stories, and let you in on what my daily fitness life is like.

For me, 2012 was about making major changes in my diet and fitness routines and becoming a runner. In 2013, I'm determined to push this new me a little further and a little faster (and maybe even complete a five-minute #plankADay). What do you want to accomplish in 2013?

Regular workouts keep me in decent shape. But I’m always looking for ways to get faster, stronger, and more flexible. There are a myriad of options out there, which can be overwhelming for beginners and seasoned athletes alike. I’ll play the role of guinea pig and review some of the new and unusual exercise classes being offered around the region, with the hope you’ll find one that appeals to you and gets you moving. If you'd like to suggest a class to try, tweet me @apoztv.

About CRAZY 8'S:

It wasn’t all of five minutes before the telltale symptoms began to hit me. Shortness of breath. Profuse sweating. Rapid heartbeat. No, I wasn’t experiencing an anxiety attack. Quite the opposite, in fact. I was taking part in an intense, new workout at Soul Train in Somerville called Crazy 8s.

As I keep getting closer to my fitness and weight-loss goals, I have started to worry more. I would have thought that with all of my success, things would get easier at this point. And yet, somehow, this little thing called doubt has started to creep in and settle in the back of my brain.

Failure is not an option for me -- because we are talking about my health. I have two choices: succeed and lead a healthy lifestyle, or fail and go back to my unhealthy ways, thus damaging my chances for living a long, happy, healthy life.

So, as you can see, failure is not an option.

But I'm not perfect. No one is (if you are, I want to meet and interview you!).

So, how do I keep my fear that I'll fall off the diet and exercise bandwagon at bay? It's a question many of you have e-mailed me asking. Up until now I haven't had a good answer because I love setting new goals and pushing myself.

But here's a better (I think) answer, which I realized today while looking at the scale and hoping the number hadn't gone up (it hadn't).

Fear of failure is what motivates me the most to keep going.

I'm not saying I'm a worry wart. I don't obsess if I have one day every once in a while where I just want to eat nothing but chocolate, and there are days when I just don't have a good workout in me. Everyone has those days. But that fear -- that realization that if I don't succeed I'm not setting a good example for my toddler -- is what helps me eat the celery and peanut butter instead of the peanut butter cup.

And what's even crazier about that realization? A year ago when I started this blog I would have been the first to tell you that the fear of failure was so great it was the reason I ate junk and didn't take care of myself the way I should. It was overwhelming. Now, the thought of not taking care of myself properly and the repercussions that would have on my family and health is the overwhelming thought.

What scares you? How have you overcome your fears?

By Ryan Healy

Ryan Healy is a personal trainer for the Lynch/van Otterloo (LVO) YMCA in Marblehead. She is a Certified Strength and Conditioning Specialist through the NSCA, and earned her BS in Exercise Sports Science from Elon University. Find more posts by her in conjunction with the LVO YMCA at yhealthandwellness.wordpress.com. She can be reached at healyr@northshoreymca.org.

Remember; please consult your doctor before starting any exercise program.

Despite the best efforts of educated fitness professionals everywhere, there are many exercise myths that still persist, and we hear them quite often. To these myths I say, I will break you! In all seriousness, I hope to shed a little light on some of the most commonly mistaken fitness beliefs. Here are the first three in this multi-part series.

In my last post, I promised I'd try to give you a bit more information about my weight routine, so here's my attempt to do that. I should stress that I am not suggesting or recommending you do any of these exercises because I am not a certified trainer or expert in any sort of way. This routine is simply what I do based on what I've learned, read, researched, and done over the years in my time as a rower and now a runner.

First, let me explain how I break down my weight-lifting days. I run at least three days a week: This week my running days are Tuesday, Thursday, and Sunday. This is mostly a function of the days I have more time to fit in longer runs. On Monday, Wednesday, Friday, and Saturday, I'll lift weights or do yoga and another form of cardio, such as biking or aerobics.

On days that I lift, I break down the exercises by type: For example, Monday I'll do upper body exercises, Wednesday I'll do lower body exercises, and Friday I'll do core exercises. Saturday is generally the day I'm heavy on yoga since it's a nice change of pace.

Now that I've laid that out here's a look at some of my favorite weight-lifting moves by upper body, lower body, and core (clicking the link will take you to information about that exercise, including photos on how to do that exercise properly and what muscles are used via ACE's exercise library.)
Upper body:
1. Stability ball dumbbell press
2. Push-ups
3. Barbell shoulder press
4. Triceps kickbacks
5. Overhead triceps extension

Lower body:
1. Lunge with overhead press
2. Barbell calf raises
3. Dumbbell squat
4. Dumbbell step-up
5. Alternating leg push-offs

Core:
1. Supermans
2. Mountain climbers
3. Jumpies (Jump and reach)
4. Stability ball knee-tuck
5. Spider walk

I hope this sheds a little light on my strength routine for those of you who have asked. ACE's exercise library is a great resource if you're confused about how to do an exercise properly (if you click the motion tab next to the photos on each of these exercises you can see it performed via animation). What are some of your favorite strength-training moves?

By Ryan Healy

Ryan Healy is a personal trainer for the Lynch/van Otterloo (LVO) YMCA in Marblehead. She is a Certified Strength and Conditioning Specialist through the NSCA, and earned her BS in Exercise Sports Science from Elon University. Find more posts by her in conjunction with the LVO YMCA at yhealthandwellness.wordpress.com. She can be reached at healyr@northshoreymca.org.

Remember; please consult your doctor before starting any exercise program.

These days we are inundated with a constant flow of information, opinions, and so called “experts” through a multitude of media outlets. We have more access to information than ever before. When it comes to reading about health and fitness, it’s hard to figure out where to look for truthful, practical, and helpful information. To help you sort through all the potential resources out there, I’ve compiled a list of useful and trust worthy sites to help you on your journey to wellness. There are a plethora of great sites on the web, but here are a few of my personal favorites.

You may be a gymrat if you get angry when someone is on “your” treadmill… not sharing however does not fit the holiday spirit… nor is it terribly good for exercise. Fitness can be quite an emotional experience. For those that are not regulars in the gym, a few miles on the spinning bike can be a humbling experience and even an anxiety provoking one. To the religiously fit, the health club can be a place of single-minded, teeth-gritting drive. And then there are many more that experience the glory of victory and the agony of defeat with each wellness accomplishment or goal unattained. Despite simply being rooms of concrete, steel, and iron, gyms are pools of emotion.

Perhaps it is time to consider harnessing and spreading exercise emotion. James Fowler and Nicholas Christakis researchers on the Framingham Heart Study found clearly that happiness and health are shared through social connectedness. In essence, the emotion you bring to your treadmill will infect the person running next to you… and potentially the entire row of runners/walkers… a potential exercise nudge for everyone towards their exercise goals! Positive psychologist, Barbara Fredrickson explains this phenomenon as “positive spirals,” subtle but powerful vibes that radiate outward energizing the networks around us.

Throughout each and every day we spread emotion. Not so much through our words, but through subtle actions, demeanor, and openness. Geography seems to be most powerful predictor of how contagious these emotions become. As the winter has arrived more exercisers will head to the gym – close quarters. The spaces and places of exercise will yield opportunity for anxious exercisers to be supported and ardent exercisers to be aided towards their goals. Carrying warm emotion will allow energy to jump from one treadmill to the other.

In cold and flu season, take note of the energy you are spreading as you run, walk, lift, and stretch. Exercise generously… for the fitness of others, for the fitness of yourself.

Dr. Adam Naylor leads Telos Sport Psychology Consulting and is a Clinical Assistant Professor in Boston University’s School of Education. He has a decade and a half of experiences working with professional through amateur athletes – of note: US Open competitors, NCAA champions, Olympians, Stanley Cup winners, and UFC martial artists. Beyond sports, over the past five years he has served as a corporate performance and wellness consultant. He can be reached at adam@telos-spc.com. Follow him on Twitter @ahnaylor.