the fitness class experiment: RIPPED

A class called RIPPED? I mean, right? Your mental conversation on deciding whether or not to attend this class should go something like this:

Do I want to be ripped?
Why yes, yes I do.
Then I should go to RIPPED.
Obviously.

See? Simple.

I have been taking RIPPED regularly for more than a year and absolutely love it. Here are all the details (see this post for my experiment introduction) to entice you into giving this class a try.

Results. R.I.P.P.E.D. is a 'total body, high intensity style program' that uses free weights, resistance, and body weight to scorch 750-1,000 calories in 50 minutes. Each section is devoted to a particular type of workout that allow you to experience a variety of moves to banish boredom and challenge your body. 

Here is what you can expect:

• Warm-up. The warmup is the same moves despite what season of RIPPED the teacher is using.
• Resistance. This section focuses on smaller muscle groups (triceps, shoulders, biceps) and works them using free weights and resistance bands.
• Intervals. This is a cardo-based section that uses athletic drills and alternates between high intensity intervals (e.g., jumping jacks, 'fast feet') and active recovery.
• Power. This strength training section focuses on the larger muscle groups (legs, chest, back). This is the hardest section, in my opinion, and uses a lot of body weight exercises (e.g., pushups, squats, burpees) to make your muscles burn and will most certainly make you sweat.
• Plyometrics. Plyometrics is another cardio-based section that uses explosive and dynamic moves to get your heart rate up. This section is fast-paced, includes a lot of hopping and jumping, and always a lot of fun!
• Endurance. This is one of my favorite sections. This cardio-based section uses mixed martial arts moves (e.g., jabs, hooks, front kicks) and is a bit longer than the other sections. It requires both physical and mental endurance as you will have to concentration on proper form.
• Abs.
• Cool-down & Stretch.

The D stand for the special RIPPED diet and nutrition plan that you can access here.

Our instructor changes up the order of the components, which keeps things exciting and creates a serious challenge. In fact, my instructor has written her own detailed summary of RIPPED that can be found here.

(picture courtesy of my RIPPED instructor, Courtney)

RIPPED is a smorgasbord of moves and intensities. This may make your first few times challenging, but remember this is also how we change, challenge, and shape our bodies. After 2-3 classes, you will begin to grasp the choreography and really notice a change in your abilities and physical performance. Checkout this video to see RIPPED in action.

Compared to the other group fitness classes in the experiment so far, RIPPED offers both an intense cardio and strength training impact, without requiring too much in terms of coordination or rhythm. Like most pre-choreographed classes, the more you attend the more familiar you become with the moves. This class is tough, but before you know it - you will be....RIPPED.

In conclusion, RIPPED is a unique class that combines strength training and cardio for a complete body experience that holds up to its slogan, The One Stop Body Shock. 

Check out my other fitness experiments here.

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the fitness class experiment: PiYo

I'm a cardio junky. On my non-strength training days I ache for intense heart pumping sweat sessions. Needless to say, attending a 'mind-body' class sits on my farthest of far back burners. Little did I know what was in store for me when I attended PiYo for my latest test case in my fitness class experiment.

I have never done yoga and only done at-home Pilates DVDs, never taking them seriously (i.e., doing them while concurrently snacking on melba toasts). I went into this class with the expectation that it wouldn't raise my heart rate and I wouldn't get a 'real' workout. I was wrong.

When the instructor told me to take off my shoes I was immediately taken aback. A shoe-less workout? This I had to see...

Results. PiYo™ is a pre-choreographed class constructed to help participants gain strength, core stability, agility, and flexibility. This class uniquely blends not only pilates and yoga, but also sports training, core conditioning, dance, stretch, and athletic drills. Although this may sound daunting, PiYo is carefully designed with natural progressions and modifications to facilitate participation from people of all fitness/experience levels.

Here's what you can expect:

• Warm-up. A basic warm-up is the first section that introduces participants to the moves and flow of the class.
• Heat Building. The heat building section is just what it sounds like. A more intense warm-up that really starts working.
• Strength 1-3. The strengths sections are the core of the PiYo workout. This is where you really get your heart rate up and when the work happens. These sections seem to vary substantially, so check out these three links (1, 2, 3) for videos from different sections/seasons to get a flavor of the workout.
  
• Core.
• Stretch. 
• Final Relaxation. The class ends with an enlightening few moments of relaxation, where you simply lay and focus on your breathing.

This class requires energy, power, and rhythm. It smashed my pre-conceived notions about mind-body classes, got my heart rate up, and left my core remarkably sore the following day. For more insight into the moves involved check out this video. Remember, I had never done anything like this - and I was able to keep up with minimal faltering. You can do this, too.

Since PiYo is such a different class compared to the other group fitness classes in this experiment, its rankings deserve a little attention. In my opinion, PiYo requires coordination and balance - although this is a skill I'm sure you gain as you attend regularly. I was wobbling and falling, but again, no one cares about you - but you. My heart rate did get up and my muscles worked hard. In fact, my entire core was sore for the next two days - which is something that does not happen often.

As it turns out, PiYo, an intense mind-body inspired workout, has its place in the fitness world, after all. On days where you want a fantastically different workout mixed with a relaxing finish - this may be a new go-to option. Just be prepared for sore abs the next day.

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the fitness class experiment: Zumba

For those of you just joining in, the fitness class experiment is designed to encourage me to step outside of my comfort zone and try new (and sometimes daunting) group fitness classes. 

--

People love their Zumba. It seems everyone is doing it. And yet, Zumba still scares.me.to.death. Despite this (highly irrational) fear, I recently gave Zumba a go for the fitness class experiment.

Results. Zumba is an energetic, Latin-inspired cardio dance class designed to be easy-to-follow, fun, and effective. The folks at Zumba Fitness^® have designed this class that has taken the group fitness world by storm and you can find additional information on their website.The basic theme is each latin-inspired song has accompanying choreographed dance moves that get your body moving and your heart pumping.

My impression? I spent the majority of the class grasping for rhythm and flailing my arms in a slightly embarrassing spectacle. I may or may not have spent some of the class facing the wrong side of the room. Despite my difficulties (which have nothing to do with Zumba, per se, but more to do with my lack of coordination) I had fun, broke a sweat, and....smiled. The more I attend these unfamiliar classes the more I realize that no one cares how you look - everyone is just there to have fun and burn calories - and how that is accomplished is no big deal.

Compared to the other group fitness that I have attended so far, I found Zumba fairly comparable to Hip Hop HUSTLE, although I did find its Latin-based moves easier to follow than the hip hop madness. I still stand by my opinion that these classes would be a lot more successful  after a drink or two. I mean, two drinks in and I can bump and grind with the best of them. Can someone please arrange that?

No special equipment or anything is needed. I'd say anyone could walk in this class, have fun, and burn calories. Winning.

In conclusion, Zumba is a cardio-based Latin-inspired dance fitness class that took me outside of my comfort zone and left me sweaty and smiling. If you are like I was and haven't tried this class yet, give it a go. Worst comes to worst - you'll burn a few hundred calories and learn a few new dance moves.

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the fitness class experiment: Turbo Kick

I love watching movies with a strong female lead, who wears shiny black leather pants and simultaneously kicks ass while looking effortlessly beautiful. Turbo Kick, the next test case in the fitness class experiment, transforms you (sans leather pants) into that bad ass chick for one beautiful and sweaty hour of intense cardio.

Results. Turbo Kick is pre-choreographed class that combines an aerobic kickboxing workout and simple dance moves paired with fun dance music. All of this is packed into an hour with an estimated calorie burn of 1,000.

Here's what you can expect:

• Warm-up. This section provides the warm-up your body needs as well as an introduction to the rhythm and type of moves to follow including the punches and kicks.
• High-paced intervals. This section includes easy to follow combinations focusing sequentially on punches, kicks, and punch/kick combinations. Building from simple to more complicated combinations of dance and aerobic kickboxing, this section is tough, fast-paced, and fun!
• Turbo. The turbo section (my favorite) is a minute or so of super-intense and fast-paced cardio pumping moves that is designed to put your body in an anaerobic phase and make your heart rate sky-rocket.
• Recovery. This section takes it down a notch and, while you are still working, allows you to recover from the turbo section.
• Power. The final working section focuses on power/strength kickboxing moves.
• Abs.
• Stretch & cool-down.

Not only does Turbo Kick make you feel like a bad ass, it is a flat out fantastic workout. You will be amazed when you find yourself easily doing combinations like shown in this video. I am not especially coordinated and I certainly don't have rhythm, but after attending Turbo Kick just a few times I can easily follow along with all of these moves. Watch out, Angelina Jolie.

Out of all the classes reviewed so far, Turbo Kick is the most intense workout. The first time attending this class it left me sore, sore, sore. In my world, this is the indicator of a great class. Although Turbo Kick requires a bit of rhythm and coordination - it is simple enough that you will be a pro in just a class or two. No special equipment, clothing, gear, or prior experience is necessary.

 

In conclusion, Turbo Kick is a fast-paced high-energy kickboxing-inspired workout that will leave you with a sweaty shirt, a smile on your face, and plans to go back for more.

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my less serious tips: on morning exercise

Call me a bad blogger if you must, but some weeks I do not feel like photographing my outfits or food. I just don't.

For weeks like this one, I have created a new series called my less serious tips to substitute for my photograph-heavy my less serious day posts. Tips that provide slightly sarcastic and slightly thoughtful ideas on (you guessed it): fashion, fitness, or food.

Today's tips: how to exercise in the morning. 

Figure 1. My alarm clock in the dark 5:00 AM hour.

Tip #1. Sleep in your workout clothes (I'm serious). Wash them first, of course. When you wake up after a (albeit slightly uncomfortable) night of rest already in your workout gear - what excuse do you have? Are you really doing to take them off without working out? (The answer is no).

Tip #2. Set your coffee pot on auto-brew. This is a new habit for me, but the sound and smell of my coffee pot at work in the morning is (sometimes) enough to lure me out of bed (Figure 2).

Figure 2. My morning arsenal: coffee (auto-brewed), water, banana.

Tip #3. Peruse Pinterest fitness boards. This tip is mildly pathetic, but surprisingly effective. If I'm not in the mood to workout, I'll spend a few minutes perusing the fitness boards on Pinterest. Seeing rock hard bodies and motivational quotations usually gets my adrenaline going (Figure 3).

Tip #4. Remember it doesn't have to be your best. You don't have to have the best workout of your life. You just have to move. Maybe you'll silently curse the entire time and stop a bit earlier than you intended - but you will have worked out. Sometimes telling yourself this is enough to get you out of your early-morning haze.

Figure 3. A little early-morning fitness Pinterest inspiration and coffee.

Tip #5. Reincarnate as a morning person. Try these tips, do. But, just like I'll never be a night owl, I'm convinced some people just aren't meant to workout in the morning. And that's okay. Just workout.

Now...I should get back to not photographing myself eating cheeseburgers in my sweats.

the fitness class experiment: SH'BAM

I stayed for several weeks at my parents house over the Christmas break. One day, my mom, a faithful my less serious life follower, suggested that we try a new class at her gym that many folks may not have heard of for my fitness class experiment, SH'BAM. "Sh'what?" I said. "Exactly." She replied.

I was skeptical to attend another 'dancy' class after Hip Hop HUSTLE. But, for the sake of the experiment and my efforts in encouraging my mom's fitness journey, I said yes. Despite my hesitations, I went in to SH'BAM as regular ole Sara, and I left...well, my friends I left as a Superstar (see Figure 2).

Results. SH'BAM is a pre-choreographed Les Mills workout that pairs simple and fun popular dance moves with popular music. Unlike Hip Hop HUSTLE, each of the 12 tracks in SH'BAM is a completely different dance routine and workout. The class mixes high intensity tracks with lower intensity tracks for an interval style workout that aims to blast an estimated 500 calories per 45-minute class.

So, I'm not sure if what I am about to say discredits my "I am an athlete, I am not a dancer" statement, but I loved this class. After the first track or so I was 100% into it. I was waving my arms as high as I could, floating across the floor with the best of them, and possibly, just possibly adding in my own dance accents just because I could. I'm not sure what came over me, but I was a dancing fool and finished in a sweaty and ecstatic high. This, dear readers, was 45 minutes of workout bliss.

Because this is a Les Mills class (like Body Pump), their website is a great resource for information and details. The dance moves in this class were, for the most part, simple and basic and because the songs were a bit more 'popular' they were easier to follow than those in the hip hop class (I guess I'm just not up to speed on my hip hop music). As noted above, I loved this class and thought it was a moderately intense workout (intensity score = 4). I would most likely re-attend this class, but alas it isn't offered at my gym. Like Hip Hop HUSTLE, no special equipment, clothing, gear, or prior experience is really necessary.

In summary, I surprised myself and really loved SH'BAM, a dance inspired moderately intense cardio workout.

Sh'bam that.

(images 1, 2, 3)

the fitness class experiment: Hip Hop HUSTLE

Today, the fitness class experiment starts with a bang. A big, hip hop bang. Remember: the goal of this experiment is to step outside of my comfort zone and try new group fitness classes. And then report back and attempt to encourage you, my readers, to do the same. First up: Hip Hop HUSTLE.

If you read my background and introduction post to this experiment, you may remember that this particular group fitness class sends shivers of fear down my spine. I am an athlete. I am not a dancer. Just ask my boyfriend. Rhythm? I don't think so. So, trying a group fitness class called Hip Hop HUSTLE was just down right scary (even this picture makes me a little uncomfortable).

One of my group fitness buddies and I promised each other we would 'man' up and give it a try together. Before class I sat outside the studio waiting for my friend to arrive and the class to begin. I literally had butterflies in my stomach for fear my friend wouldn't show and I would have to face the class alone. Meanwhile, the teacher was warming up decked out in a hip-hoppy outfit and shaking her hips like I have never seen hips shake before. 

After much anticipation my friend showed up and we faced the music, together.

Results. Hip Hop HUSTLE is a per-choreographed class that blends hip hop and dance moves for a moderately intense cardio workout. Each class focuses on one popular hip hop song and the instructor slowly teaches you a choreographed dance routine. Because moves are built slowly one on top of the next, even the most uncoordinated of us (read: me) can follow.

There was shimmying and wiggling and booty shaking and hip rocking and floor slapping and partner grinding and chest shimmying. My face turned red and I probably looked ridiculous, but I laughed while having fun and breaking a sweat. Click here for a video of actual moves from the Hip Hop HUSTLE folks (yes, I actually did these moves).

This class requires a good deal of rhythm and coordination to follow the dance choreography. But, the moves were introduced slowly and for the most part pretty straightforward. My instructor was amazingly supportive and encouraging leading to an overall feeling of enjoyment and welcome-ness. I had fun, but wasn't 100% into all the moves (= enjoyment score of 3.5). By the end of the class I did break a sweat and would rate this workout as moderately intense.

No special equipment, clothing, or other gear was required. No prior experience is really necessary, although if you've been out dancing in the club on a Friday night you are more or less ready to go.

Overall, I liked this class and am happy to have conquered a fear, but I am unlikely to re-attend in the future. I prefer more of an athletic-based and less dance-inspired experience. But, for those of you who like to dance - this is the perfect class.

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the fitness class experiment

Background. I regularly enjoy group fitness classes at my local gym. There is nothing quite as invigorating as a group of (what is usually) women banning together for one sweat-producing hour for the common goal of improved fitness. But, the thought of walking into a class for the first time is anxiety producing. A class at my gym called Hip Hop Aerobics makes me shiver in fear.

Objective. To conquer my fears, try, and review a variety of group fitness classes. In the process, potentially discover a new fitness class gem and encourage my readers to do the same.

Methods. Attend a variety of group fitness classes offered at my local gym. Review each class experience with specific attention on the following variables: class details (format, size, participant demographics); requirements (equipment, clothing, gear, knowledge, coordination, rhythm); feeling (overall feeling, enjoyment level, welcome-ness); difficulty (overall difficulty, cardiovascular impact, strength training impact, post-class soreness); and likelihood of re-attending. Provide a "what you need to know" for each class with the goal of providing some preparedness to readers who wish to try a similar class format.

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the sock experiment: discussion and conclusions

The time has come to bring the sock experiment to a close. Small sample size or not, for me it took just three test pairs to determine whether running socks were worth spending my hard earned cash. I know you are excited, so let's get to it.

Figure 1. Summary of evaluated sock types. A) Smartwool PhD Ultra Light Mini; B) Balego Enduro; and C) Old Navy Mesh Athletic Socks.

Discussion. The purpose of this experiment was to determine if purchasing special running socks was worth the added cost when compared to inexpensive cotton athletic socks. I found that although more specialized running socks performed slightly better as compared to simple cotton socks, this small difference in performance did not justify the large difference in price.

*Ranking system.

Although Balega Enduro socks performed optimally in terms of overall feel, maintaining an appropriate foot temperature, providing good foot cushioning, moisture control, and prevention of blustering/rubbing, their $10 price tag placed them just under the first place Old Navy Mesh Athletic Socks. In my opinion, the Old Navy cotton socks performed sufficiently well and the price was right. Smartwool PhD Ultra Light Mini were priced the highest and, unfortunately, performed the poorest out of the three tested pairs (Table 1). So there you have it folks, cotton socks win the prize.

Sensitivity Analysis. The original ranking system emphasized price over all other variables.

Overall feel (1-5): 25%
Feet temperature (cool, normal, hot): 6.25%
Cushion (poor, average, good): 6.25%
Moisture (poor, average, good): 6.25%
Blistering (none, moderate, a lot): 6.25%
Price: 50% 

I performed a sensitivity analysis to determine what would happen if variables were weighted differently. I re-calculated ranks using two different weighting schemas. Schema A evenly weighted overall feel and price and schema B evenly weighted all variables. 

Weighting Schema A
Overall feel (1-5): 25%
Feet temperature (cool, normal, hot): 12.5%
Cushion (poor, average, good): 12.5%
Moisture (poor, average, good): 12.5%
Blistering (none, moderate, a lot): 12.5%
Price: 25% 

Weighting Schema B
Overall feel (1-5): 16.7%
Feet temperature (cool, normal, hot): 16.7%
Cushion (poor, average, good): 16.7%
Moisture (poor, average, good): 16.7%
Blistering (none, moderate, a lot): 16.7%
Price: 16.7%

I found that in both weighting Schemas A and B, when price was de-emphasized (although never emphasized less than the other variables), Balega Enduro socks were ranked the highest, followed by Old Navy cotton socks (Table 2). This means that your priorities directly influence whether or not you should take the specialty running sock plunge.

Figure 2. My old socks, which inspired this experiment, and are now in the trash.

Conclusions. In summary, I found that for me, simple, cotton, athletic socks are simply good enough. And, thanks to this experiment I have several hole-free pairs to see me through many runs to come.

the sock experiment: Old Navy Mesh Athletic Socks

Today, I get back to the real reason this entire experiment began, to determine if expensive running socks are really better than inexpensive cotton socks. For comparison to the fancy brands I have been wearing lately, I have spent the last 2 weeks wearing newly purchased, inexpensive, cotton athletic socks from Old Navy.

Results. I came across these cotton basics on sale at Old Navy and couldn't pass up the opportunity for this sock experiment 'control group' showdown. I should note that these are 'athletic socks', so they do come with a mesh feature for 'ultimate breathability'. They are composed of 67% cotton, 31% polyester (yikes), and 2% spandex. They come in a pack of 3 for $6.50, which makes each pair $2.17. No fancy fibers, no complex moisture management systems, no specialized cushion zones. Just cotton, polyester, spandex, and my feet.

*Ranking system.

And my feet, apparently, have no qualms with polyester. Although I did notice a slight difference in performance when compared to Balega Enduro, these cotton socks didn't leave me wanting. I was satisfied and my feet were content. If the price were the same between the two, I would choose the Enduro hands down, but at only $2 per pair, my feet and my wallet just can't justify the added expense. When evaluated in my ranking system, which weights prices heavily, these Old Navy athletic socks take first place.

Please forgive my bloody ankle and the streaks of blood down my running shoe. This morning's run, it seems, was not completely injury free.

Dear fancy running socks, I'm sorry, but you just aren't doing it for me.

But, for the sake of completion and a thorough academic comparison, I am giving one more pair of running socks a go. Hold your breath folks, the long anticipated finale to the sock experiment is almost here.

the sock experiment: Balega Enduro

My first experience with the sock experiment left me with hot and scratchy feet, but my second attempt at this 'are running socks worth it?' evaluation, Belega Enduro, made my feet just as happy as feet can be.

Results. Of all of their socks, Balega calls the Enduro 'the perfect running sock'. Granted this is only my second test pair, but I do not disagree. These socks are made of 78% Drynamix Polyester, 20% Nylon, and 2% Elastane.The Enduro feature both a 'Drynamix Moisture Manager' and lightweight mesh ventilation panels, to keep your feet cool and dry. They are seamlessly closed to eliminate abrasion and blistering and feature an extra deep heel pocket to eliminate sliding. In terms of cushioning, the Enduro features special impact resistance with an extended toe cushion for extra protection without creating bulk. They sound good, and they feel even better.

A lot of the technology and special features that these sock companies describe sounds like a bunch of mumble jumble to me. Really? A Moisture Manager? Mesh ventilation panels? But, the Enduro may have made me a believer. I noticed a difference while wearing these socks. They were lightweight, breathable, and comfortable. They kept my feet happy, cool, and dry.

Only because I wanted to leave a little wiggle room, did Enduro score an overall comfort score of 4.5. My feet stayed cool and dry and I noticed a little improvement in cushion. I had no blistering or rubbing and I noticed a good amount of moisture control thanks to that fancy shcmancy moisture control system. All for $9.95 per pair. Not too bad.

Balega Enduro running socks put PhD Ultra Light Mini socks to shame. If I were a pair of PhD socks I would be crying in the corner. You should be ashamed PhD Ultra Light Mini.

Overall, Balega Enduro are great socks. But, at $10 a pop I may be just as happy with my cotton dependables. And, that's what I plan to test next. A control comparison with a classic pair of cheap cotton athletic socks. Hold on to your seats folks, things are about to get crazy.

commentary: the 10-minute walk

If you are like me, most of your day is spent in sedentary bliss in front of a computer screen. Despite the fact that I usually do formal exercise both pre- and post-work, I can't ignore that sitting on my rump for 8-hour stretches is not good for me. And it isn't good for you, either. Humans were designed to move.

Recent research has shown that there are more adverse health effects among those with a sedentary lifestyle (i.e., a 9 to 5 desk job), even in people who regularly engage in formal exercise (Neighmond 2011 via NPR; Blaire 2010), especially women (Montemurri 2011). Don't get me wrong, I appreciate laziness as much as the next person, but the body just doesn't respond well to large periods of inactivity. It shuts down; it hibernates (your metabolism even slows); it forgets it can move.

I recently discovered the power of the 10-minute walk. I'm not going to say that adding these walks to my daily routine is the entire reason that I feel fit or that, through them, I have discovered the meaning of life; but engaging in these brief moments of activity on a regular basis has been beneficial to my life in many ways. In fact, studies have shown that breaking up your sedentariness (Bravo TV couch marathon sound familiar?) with short bouts of movement, like a 10-minute walk, does wonders for your health (Bebbington 2011 via WebMD; Wen 2011; Healy 2008). Reminding your body that it can move is healthy, exhilarating, and powerful.

You may be surprised that my first 'fitness commentary' is about something so simple, but I am a firm believer in making small, positive changes towards healthy living. It doesn't matter how old you are, what shape you are in, what type of job you have, or what your daily schedule is like: you can fit in a 10-minute walk. You can.

And if you aren't bursting with motivation yet, here are my top reasons why you should give it a whirl and tips on how to do it.

Why?

• Health. Although, in my opinion, these short walks should not entirely replace formal exercise, walking for even small amounts can lower LDL, raise HDL, lower blood pressure, reduce diabetes risk, help manage weight, and reduce your chances of dying (Bebbington 2011 via WebMD; Wen 2011; Healy 2008). And, not dying is a very good thing.
• Calories. Depending on your weight and how fast you walk, a 10-minute walk can burn 25-50 calories. If you do one walk every day for a week, you will burn 175-350 calories. That's a Chick-fil-A Icedream cone - and if that isn't worth 10 minutes, I don't know what is.
• Energy. According to the American Heart Association, after six months, women who took brisk 10-minute walks every day reported 18% more energy than those who did not.
• Cool Down Emotionally. Walk it off, yo.
• Gauge Satiety. I love a post-meal walk. Sometimes I wabble through these without much effort, but most of the time it is just what I need to digest and to determine whether I ate too much or too little - away from the food itself.
• Get Outside. Did someone say 'sunshine time'?
• Organize Your Thoughts. I spend the first half of my post-lunch walk thinking about something fun (e.g., my blog, boys, what I'm having for dinner) and the second half thinking about work. This helps me organize my thoughts and re-focus on the next task.

How?

• Schedule It. Set a daily walking time and stick to it. I always take a walk immediately after lunch and as soon as I get home, no questions asked.
• Involve Others. Dogs work well too.
• Make It Unavoidable. I keep a pair of comfortable shoes under my desk at work so I can easily change for walks without any excuses. In the evening, I do my walk before I do anything else, because once I sit down, I am down.
• Make Goals. During the week, I aim for two short walks per day. On the weekends, I aim for one.
• Force It. Park far away and by the time you walk there and back, you can cross a walk off your list. And always (well...usually) take the stairs.
• Make a Route. Time 5 minutes out and turn around. Do this at work and at home. Now you don't have to think about it. It doesn't have to be exactly 10 minutes (more is better), find a loop around your neighborhood that suits you and make that your go-to walk. 
• It Is No Big Deal. Don't treat these extra walks like the are anything special. Anyone can walk 10 minutes anywhere or anytime. You aren't 'working out', you are just walking. It is no big deal, so just do it.

Now that I have drowned you all in inspiration - get walking!

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the sock experiment: PhD Running Ultra Light Mini

Behind the scenes, the sock experiment has been in full gear. I have been wearing socks, running in them, and probably (well, certainly) not washing them enough. Today I bring you the first results of these efforts, a review of PhD Running Ultra Light Mini socks.

Results. This sock from the top-notch company, Smartwool, promised me a cushioned blister-free running experience. You can check out the specs yourself, but in summary this sock, made of 66% merino wool, 31% nylon, and 3% elastic, boasts a 4-degree fit system, technology to reduce shock/abrasion, moisture, temperature, and odor control, and a secure fit with maximum ventilation. Just like my last relationship, a lot of promises not kept.

I wore these socks diligently for a full week of running and my poor, poor feet were not happy runners. No, they were scratchy, hot, and sweaty. In fact, I could barely step inside the door fast enough from a hot August run before I tore these off of my feet they were so hot. Hot hot. Like fire hot.

Let's talk details. These socks do not score high for comfort: did I mention my feet were hot? I didn't notice any improvement in cushioning and they were scratchy like an old man's Christmas sweater. I did not notice any difference in moisture control and experienced a moderate amount of rubbing on my long run (not experienced with my faithful cotton pair). All this, my friends, for a whopping $14.95 per pair.

$15 for hot, sweaty, scratchy feet is a no go.

(Note: please excuse the dog hair on my photos. Apparently, dog hair loves Smartwool socks.)

the sock experiment

Background. Who puts a picture of their own feet on their blog? I do. I run a lot, but have never worn anything but cheap cotton 'sports' socks. In fact, the socks I wear most often are inexpensive sports socks that my Grandma got me one year for Christmas (no offense Grandma). I have always figured that these were good enough, but are they? As you can see, it is time for a new pair. Do I invest in something more sophisticated?




Running socks are special because they are not made of cotton. This is said to provide them with better moisture control to help prevent rubbing, blistering, and soreness. Certain brands also provide extra cushioning. But, running socks are $10-15 per pair. That's a happy hour mojito (or two).

Objective. To determine if non-cotton running socks are worth the price.

Methods. Select 3-5 different types of running socks. Wear each type through 1-2 weeks of running (with a typical week of about 15-20 miles). Compare each experience to that with my old, faithful, cotton-laden pair. Document sock experience in terms of comfort (feet temperature, cushion, overall feel), moisture-level, amount of blistering/rubbing, and price. Describe each pair in terms of fiber composition, special features or technology. Choose the best and enjoy running even more.

(Photo taken by my patient and talented boyfriend, M, and his fancy camera. These are my actual socks, not an imitation.)