Back to Lifting Basics.

Though it is one of my favorite physical activities, for a lot of people it's a part of the gym where they feel uncomfortable, overwhelmed and quite possibly embarrassed. The weight room can be intimidating with all the machines, cables, dumbbells and all the bells and whistles that go with it. I get it, so many things to try...where would you possibly even start? So I'm going back to the beginning as I have been the past couple of weeks. I'm even going to repeat a lot of exercises I've talked about in previous posts because I think it's important to break things down and make it simple especially for those that are first starting out or even people that have fallen off the wagon and need to jump back on.

All I used for this workout were a set a dumbbells, a bench (a stability ball can serve as a bench as well) and my own body weight. This is a routine you can do at the gym or even at home if you can't seem to get to the gym as often as you would like. If possible, I would try to get to the gym...I recommend this because I think there are less distractions to pull you away from your workout and it's good to have some time to just focus on yourself. The interval workout ideas I posted last week can be tacked on to the front or back of your weight program. It still should take you no more than an hour to an hour and a half to get through all of it.

Weight Program
Dumbbell (DB) Chest Press - 3 x 15 (sets x repetitions)
DB Mid Rows - 3 x 15
Bench Squats - 3 x 15

DB Shoulder Press - 3 x 15
DB Lateral Raises - 3 x 10
DB Front Raises - 3 x 10
DB Reverse Flies - 3 x 10

Bodyweight (BW) Forward Lunges - 3 x 10/leg
BW Lateral Lunges - 3 x 10/leg
Glute Extensions - 3 x 15
Single Leg Glute Extensions - 3 x 15 

**each grouping of exercises are to be performed together. For example, you will do one set of dumbbell chest press followed by one set of dumbbell mid rows and repeat for two more sets. Just go down the list and perform each one and then just start over.

Here's the exercise breakdown to help you make sure you're performing each exercise correctly.

DB Chest Press - Laying on a flat bench with feet flat on the floor, (you can also put your feet on the bench if you feel too much of an arch in your back) start with the dumbbells around armpit distance apart. Your elbows should be making a 90 degree angle or so at the start of the exercise. Keeping the dumbbells at the same distance apart, press straight up from their starting points in a controlled, slow motion and control the press back down. 
**Make sure through any exercise you are breathing properly. Exhale when the exercise is difficult (for the chest press you will exhale on the upward motion and inhale on the downward motion) and inhale when you are coming back to your starting point.**

DB Mid Row - Start by putting the bench up at about a 30 degree angle. Lay on your stomach with your legs straight and your chest at the top of the bench. Your head should be above the bench. Start with the dumbbells in your hands with your arms straight. Bring your shoulder blades together by bringing your chest up off the bench a bit. Pull the dumbbells up towards your armpits and squeeze your shoulder blades at the top of the exercise. Control the weights both on the way up and down.  

Bench Squats - The bench or box squat is a very basic exercise to get you familiar with the fundamentals of a squat. Start with your feet a little wider than hip width apart and turn your toes out on an angle just a bit to open up your hips. Think about reaching back on the bench as you sit and keep your chest up. Your knees should be going out towards your angled toes and you are going to sit and rock back to a neutral seated position. To stand, push through the outside of your feet to keep your knees from diving in and try to keep your chest up as much as possible. The goal is to not lean so far forward to get up but rather use your glutes and hamstrings to bring you back to a standing position.








DB Shoulder Press - Start with your palms facing one another at about ear level and press them straight up from the starting point. Lower back down to your ears and repeat. With all of these exercises, take your time and just get in a good rhythm. You always want to be in control of the weight and not feel like the weight is controlling you. 
 

DB Lateral Raise - Start with the weights at your side with your palms facing in. With straight arms or a slight bend in them, raise the dumbbells so they are parallel with the ground. Your palms should be facing the ground at the top of your exercise. Lower both dumbbells back down to their starting point and repeat. 

DB Front Raise - Start with the dumbbells in front of you facing your body just like you did for the lateral raise. With straight arms, raise both dumbbells until they are parallel with the ground. Just like the lateral raise, your palms should be facing down when you're at the top of your exercise. Lower both dumbbells back down to their starting point and repeat. 

DB Reverse Flies - Bend your body into about a 45 degree angle. Make sure you keep your shoulders back and chest up to promote good posture. When you are doing a reverse fly, you want to think about squeezing your shoulder blades as it is working those rear deltoids. With a slight bend in your elbows, start with the weights together and arms straight.  taying in your bent position, fly the dumbbells out keeping that slight bend and squeeze your shoulders blades at the top of your exercise. Control the weights back down and repeat.

Forward Lunge - Start with your feet together and take an oversized step forward. In this position you are going to keep good posture and instead of leaning into your front leg to perform the lunge, you are going to drop your back knee towards the ground. This will ensure you are continuing to stand up tall and it will also protect those knee joints. The same rule applies for lunges as they do squats...no knees should cross the plane of the toes.







Lateral Lunges - Start with your feet together and take a oversized step to one side. Your toes should always be pointing forward throughout the exercise. Lean into the leg that you stepped out with, push your glutes back behind you as if you were going to sit down and keep your other leg straight. Push back off the outside leg and repeat the exercise.









Glute Extensions -  Lay on your back with your hands at your side and your knees bent with feet flat on the ground. Lift your hips and squeeze your glutes at the top of the exercise. Lower your hips back down and repeat.

Single Leg Glute Extensions -  You will start in the same position as glute extensions except one leg will be up in the air. Lift your hips, squeeze your glutes at the top and lower hips back down. Repeat.

Take your time with each exercise until you get comfortable with the proper form. Remember everyone is at the gym working on themselves. They aren't worried about what the person next to them is doing so just go in with a plan and execute it to the best of your ability. Start with a lighter weight and you can always move your weight up if it is too easy.  A good rule of thumb is the last five repetitions of your exercise should start to feel harder and harder. There are countless different exercises and these are just some basic ones to start you off and give you some guidance. I will definitely give you an in depth look into the weight room soon. Happy lifting.

 

 

 

 

 

It's Time To Run (or Climb or Row) Interval Style.

I hope you're well on your way to a healthier you.  I know tracking your food tends to be a little more time consuming at first but once you get used to what everything is worth, it's actually pretty easy.  Like I said last week, calorie counting is not completely necessary as there are great foods that are higher in calories and a food tracker really can't take that into consideration. Your ultimate job is to become comfortable to the actual value of food and go from there. have fun with your food...try new recipes and don't allow yourself to get stuck in a rut with the same old foods everyday. 

But enough about that...let's tackle the next topic at hand...the wonderful world of cardio.  I must say for me boxing and kickboxing is by far the greatest interval cardio I've come to love and hate. I only hate it at times because it hurts so good and it's always a challenge.  I am tired after a burst of punching and kicking no matter what...then I have a minute to rest and it's back at it again.  It's been almost four years since I started and I still find benefit it in...plus it's a great stress reliever.  I bring up boxing because I think interval training is one of the most effective ways to get your cardio done in a timely manner on top of increasing your cardiovascular endurance with each burst of speed.

 I guess my point with all of this is you have to find what works for you.  I know some people do better in a class setting.  There are many gyms nowadays that include a lot of free group exercise classes in their membership fees.  They have cardio, step, boxing, dancing, spin and many other options to get your heart rate up.  The nice thing about classes is you don't have to think, just do what the instructor says and they are typically 45 minutes to an hour which to me is a good length of time on average to spend at the gym (I would say 90 minutes is a good goal...and that means the time you walk in and change to the time you walk out.)

If you aren't comfortable working out with others and would rather do your own thing then cardio machines it is.  First, you have to find what works best for you.  I always tell my clients, if you are able to run, run.  Walking isn't going to do you any good unless it is all you are capable of doing for one reason or another.  I would say my go to cardio machines are the treadmill, stair climber and every once in a great while, the row machine.  When it gets nicer, I will hit the pavement again and start running outside.  There will be some 5ks and possibly a duathalon (run, bike run) in my future. 

So now let's get down to some ideas as far as what you can do once you find your cardio of choice.  Going back to those intervals I was talking about earlier, I would start wherever you are somewhat comfortable.  Rate of Perceived Exertion (RPE) is a good tool to use when gearing up for your cardio sessions.  RPE is a scale from 1-10 (1 being you're laying on the couch watching tv and 10 being on the verge of passing out from exhaustion)  When you complete your session, a good place to be on the scale is around a 7 or 8.  You should be tired once you are done...if you aren't something needs to change the next time you get moving. 

Interval Challenge #1
Sprint 1 min, Jog 30 seconds...Repeat 10 times through.  You can play with the speed and figure out what works for you and how you feel according to your RPE.  You can also scale it back and jog/walk if that works better for you to start out.  I try to bump my speed up a little bit for each sprint.  The important thing is getting your heart rate up and giving it enough time to almost recover only to bring it back up again.  The quicker your recovery, the more you are able to endure.

Interval Challenge #2
These will be longer intervals so your faster interval can be a bit of a quicker pace since your recovery time is longer.  Think 1 min sprint, 3 min recovery...I would try to jog the whole recovery time if possible.  You can do anywhere from 5-10 sets of these intervals.

5k Challenge
The last challenge would be to use some kind of program to help you prepare for a race of your choosing.  I think it's a great idea to sign up for goals because you then have something to work towards and also something to hold you accountable.  I ran a 10k this past fall that I completely prepared for by using a program.  I used halhigdon.com and found a program that worked for me and my schedule and then I had structure to my runs and also a goal to work towards.  I found it very helpful and it definitely kept me on track.  There are a lot of 'couch to 5k' programs out there...you just have to find one that complements your schedule and routine.  These programs will include different kinds of runs...some will be tempo runs, some will be longer endurance runs where you find a steady pace and hold it for the duration and you'll also incorporate some cross training as well.

Remember, these workouts (except if you're training for an actual run) don't necessarily have to be on the treadmill.  I've done stair climber and row intervals and really felt the fatigue throughout the workout.  It's a great idea to change it up to keep things fresh and keep your body guessing.  You are also less susceptible to overuse injury.

So have fun, try these different ideas out and see what you think.  Take it from me, cardio is not always fun but you just have to get yourself started and you'll feel great once you're done.  I always feel accomplished when I go for a run and have a good pace time or do a sprint interval session where I was able to increase my speed each time without fail.  Just gotta get after it and push yourself out of your comfort zone.  There is no point of doing any type of cardio if you feel the same way ending your workout as you did at the beginning.  You should be sweaty, you should be tired and you should feel the burn in those lungs that will get better over time when you are able to build some endurance.  Consistency like anything in the fitness and weight loss world is the key to your success.

Nutrition jump start tips...check.
Basic cardio interval ideas...check.

Next up...one of my favorite topics...resistance training.  In the next couple weeks I will get you comfortable in the weight room.  I know it's probably the most intimidating place and the area where people need the most help (which is a big reason Personal Trainers have job security)...and that's where I come to the rescue :)  I will keep it simple and give you all the tools to get yourself comfortable with a weight training program.  Have a week full of positive attitudes and new cardio workouts!

Nutritional Baby Steps.

Well, January is more than halfway over.  New routines should be starting to fall into place and some lifestyle changes you've always wanted to make should be in the process of being accomplished.  With that said, I know that there have more than likely been both good days and bad.  Your ducks might not always feel like they are in a row but positive baby steps through all of this is what matters the most.

The ducks I'm talking about are all the aspects of your journey that need to be in place and on point (most of the time) in order for you to see the results you want to see.  When I talk to new clients, I always touch on the three components that I think are the most important: nutrition, cardio respiratory exercise and resistance training.  Over the next couple of posts I will break these down for you and give you some nutrition advice, effective cardio workout suggestions and resistance training programs.  I know I have touched on all of these before but I have a lot of ideas in my think tank to keep you motivated and keep your workouts fresh and fun. 

Hands down the most important part of your journey is your nutrition.  I have learned first hand that I can workout five to six days a week and still gain weight because of what I'm consuming. This is by far the hardest part of the whole process.  I think most people can learn to tolerate the physical exercise, it's the eating part that is tied so closely to your highs and lows in life.  Some people eat to live, most people live to eat. 

So let's just go back to the baby step concept.  Let's break it all down and then build it back up into happy healthy changes that you can stick to long term.  So here's a few questions to ask yourself and the most important thing is to accept your current eating for what it is and be honest with yourself.  

1. Do you track your food? It's important to have a starting point.  I don't think calorie counting is necessary forever but I do think it gives you an idea of what you're consuming.  It's amazing how many people have tracked their food for a week and realized they were eating way too much.  Calories aren't always the most important because there are good foods that are high in calories but are actually quite good for you.  So give yourself a week to track EVERYTHING you're eating.  Like I said, be honest with it all and know that the bad habits you may currently have are going to be changing for good.

2. Where are your calories coming from?  Are you a carb junkie or is sugar your kryptonite?  Do you avoid all green foods or do you hate the sweet taste of fruit?  There are a lot of people that probably stay under their caloric daily goal but they still can't seem to lose weight...chances are it's the foods you're consuming or not consuming depending on what it is.  Remember veggies are pretty much free foods...if you're hungry, they are great foods to turn to...not crackers or cheese.

3. When do you find yourself eating?  There are so many emotions that people tie to food.  When we are sad, we eat, when we're stressed we eat and when we are happy, we eat. Become aware of your triggers and what your biggest temptations are.  I am not asking you to change all of these at once but simply be aware of them.  Awareness and acceptance, like any addiction, are the first 

part of the whole healing process.  If you drink four sodas a day, try to cut it back to one.  If you tend to be a late night snacker, try to make a good choice and eat a healthy snack.  Little change in habits is better than no change at all. 

4. How often do you eat?  Do you eat three larger meals a day or are you more of a grazer?  You kind of have to figure out what works best for you.  The latest is five smaller meals throughout the day so you don't ever feel too hungry which typically leads to binge eating.  Portion control is typically one of the harder things to get control of.  How much are you eating? Do you feel satisfied or absolutely stuffed when you're done with a meal?  Just some thought provoking questions to asks yourself.  Whatever answers you come up with, try to come up with some possible solutions.  

So start with those questions and start making a list of all the things you'd like to change.  I've said it a million times and I'll say it again, it is a process, it will all take time.  Crash diets will only temporarily fix the problem.  Fix the problem for good by doing it the right way.  

Next up: how to get the most out of your cardio sessions.  Until then, happy eating!

Bring It On 2014.

Happy New Year everyone! This always seems to be the time for 'out with the old and in with the new'...new goals, new changes, making new habits and breaking old ones. Though I strongly believe there's no better time than the present to set goals and reach them, I'm always happy to see new faces at the gym trying to make changes in their life at the start of a new year.  What I don't love to see is those faces disappearing after a month or two because they didn't get the results they wanted as quickly as they thought they would.  Remember, weight gain doesn't happen overnight...for most, it has probably taken months or even years.  Weight loss works the same way.  It's not a quick fix and it takes time, conscious thinking and energy to see the results you want.  So buckle up and get ready for the long journey ahead...it won't be easy but you will be so happy you stuck with it and made changes that will affect you for the rest of your life.

I guess I would like to start off 2014 with a few tips to help you stay on track for the long haul.  I am just like everyone else...the holidays come, the parties start and the cookies are constantly tempting me.  I am ready to start the year off on the right foot and not allow these unusual habits in my life to continue.  Here are some of the things that have helped me along the way with setting new goals and getting motivated again.

1. Set both short term AND long term goals.  I find it easiest to stay in the present moment.  Weekly goal setting is very important.  There is never a week that goes by that I don't know what I'm going to be doing when...workouts included. If I set 'appointments' for everywhere I have to be during the week, I'm more likely to go because I do what I say I'm going to do when I say I'm going to do it.  Plan ahead for yourself.  Figure out what works for you and your schedule and be realistic about it.  I have come to learn that there is always time in your life for the things you want to make time for.  If the gym is somewhere you want to be at some point during each day, then figure out when that is and make it happen. 

Long term goals are the prize.  The weekly goal setting helps you keep your eye on that prize.  Make sure you know exactly what you want out of all your hard work.  Goals are made without worrying about being judged by someone else because they are your own.  You are the only one that can live the life you want.  Sit down and take time to figure out what kind of life that ideally is.  It's an exciting process and I highly recommend writing these goals down and showing them to your biggest support systems.  They will help give you an extra push to stay on track and cheer you on along the way.

2. Tackle one eating habit you'd like to change at a time.  If you don't hydrate yourself enough, work on getting more water in one week.  Do you have trouble with too much snacking?  After getting on track with drinking more water, try to incorporate snacking less throughout the day.  Are you a carb or sugar junkie?  Hydrate, snack less and try to fill up on good carbs and less sugar.  It's really easy to get overwhelmed by all the changes you need to make with your eating habits.  There's no point in trying to take them all on at once knowing full well you're not going to be able to be successful with each one at the same time.  This is a process remember? 

 Make eating changes that are going to last a lifetime not just be a temporary fix.  What's the point of eating a certain way knowing full well this is not a forever way of life.  With that said remember there are always going to be holiday parties and birthday parties to pull you away from the proper eating habits you've grown accustom to...that is okay.  If you have the proper groundwork in place already, those days aren't going to phase you long term. 

3. Variety is a good friend to have.  No one wants to be a one trick pony.  It is great to try and do a lot of different things to keep your body guessing.  Throughout my week there are at least four different kinds of workouts I enjoy.  Weight lifting, boxing and kickboxing, yoga and usually some kind of pilates or barre class.  I love being able to switch things up and have new activities to do each day.  The same old routine will become just that...old.  Find activities you enjoy and find a way to incorporate them into your week. 

4.  Find accountability.  Whether it may be a personal trainer or a workout buddy, do what you have to do in order to keep yourself on track.  I am a personal trainer and I have personal trainers that I work with each week to keep me going.  I always used to think that personal trainers were a luxury when in fact, they are an investment that are worth far more than the money you spend to see them each week.  I find them motivating, inspiring and they always push me outside of my comfort zone.  I would not be where I am today without them.

 I also have workout buddies that I love to sweat with...it's fun, gives me one more reason to show up and make the commitment and it's pretty cool to have people in your life that are after the same things. 

I can't wait to start this new year off with a bang.  I'm going to bring the workouts, the recipes and the fun to help you with your goals and aspirations.  I can't wait to see what the year has in store for me...time to work hard, play hard and continue to grow into the person I want to be.  I'll leave you with you one of my favorite quotes from one of my favorite movies...  'It's supposed to be hard, if it wasn't hard everyone would do it, the hard is what makes it great.'  It's not always going to be easy but the hard will be what makes it all worth it in the end.

Tis' The Season.

The holiday season is just around the corner and parties and celebrations are in full swing...with that comes drinking and eating and life getting pretty choatic.  The Christmas season is my favorite time of year.  There's nothing better than spending time with family and friends.  Let's be honest though, It can be pretty stressful...financial burdens, so little time so much to do and on top of that work keeps on keeping on and then exercising has to find its place sometime in the day as well.

I want to give you a few tips that have helped me be able to enjoy the holiday instead of constantly feeling overwhelmed by all the things packed into my schedule and the temptations I have and will be faced with.

1. Set holiday goals.  Do you want to get your Christmas shopping done by a certain time? Does your busy schedule make it hard to keep the fridge stocked and you need to make a point to keep meals on hand to just grab and go?  Do you need to plan out your schedule for your workouts before the week begins?  Do you find yourself saying yes and over booking your schedule to please others instead of saying no when you know you'll be jumping through hoops to make it actually work? Whatever your goals may be, write them down and give yourself a date you want to complete then by.  This will keep you on track and alleviate a lot of potential stresses.

2. It's not "if", it's "when".  Busy or not busy, that is always my attitude but I know for a lot of people that is not the case when it comes to exercise.  It tends to be the first activity to take a backseat when in reality it should be the one thing to keep you going through it all.  It's so important to take some time for yourself, alleviate some stress and keep those endorphins flowing.  Find a workout buddy and hit up some good classes to get you in and out in an hour.  There is always time for the things you make time for.

3. Eat as much real food as possible.  When you're at all your holiday parties and you're worried about putting on that winter weight, take the time to scan all the food.  Eat as much real food (real as in not processed) as you can and only a little of the unhealthy choices.  You're always safe with the protein and veggie and fruit trays.  Fill up the majority of your plate with those kind of choices and then pick a few of your favorite holiday dishes and treats.  Watching your alcohol consumption is always a plus too.

4. Enjoy your time.  Focus on the people and things that matter and push all the other stresses out of your life.  This really should be a rule of thumb all year long but especially during the holidays.  Sometimes we lose sight of the true meaning of Christmas, it's important to keep yourself in check and know this time is about giving, family, friends and togetherness.

Less than two weeks before Christmas and I couldn't be more excited...set some goals get your workouts planned and just enjoy your holiday.

Stretching Should Be Your New Best Friend.

I know I have done a flexibility post before but it is just so important that I'm going to bring it again. This time I'm going to incorporate some props you can use to help deepen some basic stretches without needing a stretching buddy.

All you need is a towel, a belt or if you have a yoga strap laying around that would be ideal. Don't go out and buy anything special as it's easy to improvise and just use something lying around the house.  I am going to use a towel and show you some great stretches to increase flexibility.

The first stretch is your basic hamstring stretch.  Place the towel

around the ball of one foot. Laying on your back with the other leg straight out, pull up on the foot with the towel making your leg go perpendicular with your body. As you slowly pull your leg towards you remember to keep your other leg as straight as possible. The goal is to get your leg straight so if you need to release the leg down a little bit that is just fine. Push through the ball of your foot at the same time as you pulling forward and hold the stretch. Breathe through it and hold for at least fifteen second.

Place the towel in your right hand. Keep your other leg straight still and gently lower your straight leg down to the right side.  Your toes should be pointing up towards the ceiling and your opposite shoulder should be pushing down towards the ground to keep your back flat.  You will feel this stretch in your groin, inner thigh and possibly behind the knee and/or in your hip depending on your hip flexibility.

The last stretch in this position is similar to the last but on the other side of your body.  You will hold the towel in your left hand with the still on the ball of your right foot.  Keeping both

legs straight, gently lower your right leg across your body to towards the floor.  Keep your right shoulder pressed to the ground to give you a good lower back stretch.  To add some variety to this position, you can bend your knee to a 90 degree angle to deepen the stretch in the back.

The last stretch you will be on your stomach, the towel or strap will be placed across the toe of your right foot.  Bend your knee, bringing your heel to your glute.  To deepen the stretch, try to gently lift your knee with the towel off the ground. This stretch will be felt in primarily the quad muscle.

Stretching should be performed at least once a day. It doesn't take very long and the benefits over time are very significant to your health and ability to perform everyday activities.   Now get to work and as the snow starts to fall this winter, drive safely :)

 

Take The Time To Be Prepared.

I have been on the go a lot lately.  I feel like I have just enough time between work or exercise or a social activity to change and get ready for the next.  I'm sure a lot of you feel the same way...especially during the holiday season.  The saying 'so little time so much to do' really rings true for me. 
 
The first thing to take a backseat when I get super busy is my meal preparation.  I try every night to get my day organized.  I lay out my clothes, I pack my snacks and I try to think ahead so if I can't go home, I don't have to take a pit stop somewhere for a meal.  On occasion I do and I make good choices but if I'm going to spend a decent amount of money at the grocery store every week, that is the food that I don't want to go to waste.  So to keep my life on track and not feel like my nutrition struggles, I am going to attempt to follow these tips.
 
1.  Pick a couple hours a week to spend preparing meals for the week.  Typically for me this would be Sunday sometime.  I usually have something going in the crockpot.  I will make rice or quinoa in a bigger quantity to last me the whole week.  I also like to try new recipes now and again.  Last week was taco salad with seasoned ground chicken. I keep in mind what I have going on that week so I can figure out how many meals I need to pack into separate containers to grab and go. If you're okay with leftovers,  plans some meals that are large enough that they can last you a few days. 
 
2.  Cut up fruits and veggies right after you get home from the store.  I have much better success eating a balance of fruits and veggies if they are washed, cut up and put in containers on my busy days.  They are good fillers and you can consume as many veggies as you want throughout the day.  What better snack is there than that?  Fruits are great too, you just have to watch your sugar consumption. 
 
3. Pack food for the day the night before.  Most of the time I'm pretty good at doing this though I tend to struggle when it's getting towards the end of the week.  Peanut butter and jelly sandwiches usually become a meal and sometimes days just get thrown together with whatever I have left.  I don't like hodge podge days so I am going to try to be better about preparing my grocery list as well as making sure I have enough food to last me the whole week.
 
4. Remember to hydrate all day.  I like water and I have good intentions each day to drink enough and then some depending on what my workout is but sometimes it gets away from me.  A good rule of thumb is to drink a glass of water before and with every meal.  It is so important to stay hydrated especially if you work out almost every day like I do.
 
5. Have snacks available when you're on a tight schedule.  I'm not a huge fan of most granola or protein bars because they are high in calories, they typically have a lot of fillers you don't need to consume and I don't feel full very long after I eat one.  With that said, it's better than nothing especially if you are on the move all day long.  There are a few granola bar choices that only have five or six ingredients and they taste good.  The more natural ingredients, the better. 
 
There is always time to get your week organized just like there is always time to get a workout in...you just have to plan for it and stick to your plan.  My best feeling weeks are the ones that start and end with good meals and proper hydration.  Good nutrition is so important when it comes to a busy lifestyle.  The better you feel, the easier it is going to be to wake up each morning and tackle the day.
 

Roasting and Baking and Eating...Oh My.

I bought some cod from Trader Joes and received three beets in my Brewers Organics order this week.  Nothing like having good easy recipes for both.  They require very little ingredients and the prep time is minimal. 
 
Here's all you need to make baked fish:

Baked Cod (or any white fish you like)
 Aluminum Foil
Baking Pan
Salt & Pepper
Coconut Oil

1.Preheat oven to 450 degrees.  Line the baking pan with aluminum foil to make cleaning up super easy.  Grease the foil with coconut oil.
2. Place the white fish in the pan.  I used a plastic glove to lightly spread coconut oil on the fish.
3.  Salt and Pepper to taste.  You can really use any spices you like to season the fish. 
4. Cook for 8-12 mins and let sit for a couple minutes before eating.

The roasted beets are prepped very much like the fish. Here's what you need:

Baking Cookie Sheet
Aluminum Foil
Coconut Oil
Sea Salt
2-3 Smaller Sized Beets

1. Preheat the oven to 325 degrees.  Line the cookie sheet with aluminum foil and grease the pan with coconut oil.
2. Wash the beets really well since they are usually pretty dirty veggies.  Cut the ends off of them but there is no need to peel them.
3. Spread coconut oil over the beet and lightly salt to taste.
4.  Roast for 45 minutes and just check to see if they are softer and tender.  When they are fully cooked, the skin should be very easy to peel off.  I typically wear a glove so my hands don't get dyed bright pink.

These are two great healthy recipes that I really enjoy.  I am all about easy and minimal prep and clean up.  I would add a small garden salad to this meal to get more veggies in for the day.  Enjoy!

Hungry? Why Wait...Fuel Up For Workouts Properly

It's very important to properly fuel your body before every workout.  Almost all cases when a client starts to feels nauseous or light headed during a session came down to the simple fact that they didn't eat anything or they didn't eat enough to get them through the workout.  Once they feel better, they usually admit to the fact that they didn't want to feel sick from eating too much so they didn't eat anything. 

With that said, it is important to try to eat 30 minutes to an hour before your workout. There is a range for this because every body is different.  Some feel sick if they eat too close to workouts and others can eat right before they start and not be effected by it at all.   A good rule of thumb is it is always better to eat something rather than nothing.  Not eating enough can affect the intensity and duration of your workout as well as how much energy you sustain throughout. 

So here is a list of ideas for pre workout snacks.  They are all easy to prepare and they will give you just what you need to work hard and feel energized the whole time.  It is also important to eat foods that are easy for the body to digest.  Depending on how long your workout is, you may need to eat another small snack, especially endurance workouts such as running.

Pre Workout Snack Ideas:

• 1 tbsp. Peanut/Almond Butter and Banana
• 1 Waffle and 1 tbsp. Peanut Butter
• 1 serving Rolled Oats and 1 serving of Berries
• Peanut Butter and Jelly Sandwich on Whole Wheat Bread
• Greek Yogurt with 1 serving of Fruit (watch the sugar content in the yogurt)
• String Cheese and 1 serving Whole Wheat Pretzels
• Protein Shake (if you are into taking supplements, your body will absorb these pretty quickly.  Make sure you look at the nutrition facts of these types of supplements.)
• Scrambled Eggs/Egg Whites with Toast/Bagel

Your body is an amazing machine.  It will do whatever it has to do to get you through whatever you're doing even if it doesn't have all the right fuel.  That is why it is important to get the most out of your workout and eat right depending on what your exercise of choice is for that day.  If you have to eat closer to your workout than you would've liked just eat a smaller snack.  Listen to your body, it usually does a good job telling you when it needs something.  Have a great week and drink a lot of water :)

Fried Rice...The Healthy Remix Recipe.

It's about that time again for another easy recipe that tastes great, doesn't take a lot of time and incorporates a lot of fresh veggies. 

For breakfast, I typically have eggs with different vegetables depending on what I get in my delivery that week.  My favorites are mushrooms, zucchini and for some extra protein, I like to add some edamame to the mix and sometimes I'll throw in some spinach.  I wanted to make something similar that I could enjoy at lunch that would incorporate some good carbs and fill me up. So I decided to make a healthy version of fried rice with veggies.

Vegetable Fried Rice

1 c. dry brown rice - I typically use the minute rice or something quick that can cook while I am preparing the veggies.
1/2 c. onions, diced
Coconut Oil - You need just enough for sautéing the veggies.  Coconut oil is my favorite because I think it adds some good flavor to the mix.
3-4 c. veggies of your choice - zucchini, mushroom, peppers, edamame, spinach and  broccoli are just some ideas but you can add whatever you'd like.
2 eggs - If you don't want to the egg yolks, you can always use three egg whites.
Spices - salt, pepper, garlic or onion powder to taste.
1/4 c. soy sauce OR salsa - I've actually used salsa the last couple of times I've made this and it tastes really good without the salty taste of soy sauce.  Either will work just fine depending on your preference.

1. Cook the rice according to the box and let stand until it needs to be added to the recipe.
2. Heat the coconut oil over medium heat. Cook onions for a couple minutes until they become transparent and then stir in the veggies and cook until soft. 
3. Push the cooked vegetables to the side of the pan and crack the eggs into the pan.  Let cook for a few minutes before mixing everything together.  Stir in soy sauce or salsa.
4.  Once most of the liquid from the soy sauce or salsa have mixed in, add the rice and stir until warm.  Voila! 
5. Enjoy!

I hope this will add some variety to your menu this week.  Since I'm only cooking for one, sometimes I will cut the recipe in half so I don't end up wasting the leftovers I wasn't able to get to.  I hope you have a wonderful week and make sure you're drinking lots of water and eat lots of  fruits and veggies of course.

Embrace the Small Successes.

Today was the day for me to finally run my 10k.  I must say it was a strange experience to run a race that I actually trained for.  Usually I just wake up and run it and then I'm sore for the next week because I shocked my body and it got mad at me.  It was a good feeling to actually feel prepared.  I was able to set some expectations for myself on how I wanted to do based on how my training leading up to it went.

I think goal setting is essential for success.  I have learned a lot about myself just by deciding to try running outside for 30 days.  Obviously I didn't run everyday but I averaged about three days a week.  I would have never been able to run what I did today at the pace that I did without that initial goal in mind and the execution of my plan.  I found that my weekly goals were just as important in my success as signing up for the race itself.   I really don't mind running after all, I would've never thought that.  I learned to give things a try more than once (the only thing I admittedly will never try again is hot yoga) and allow my body to get used to it before I give up and quit.  My body learned to endure through the hot and the cold, the long and the short distances.  I'm glad it is over but the journey to the finish line paid off and I'm proud of myself.

Here are some things I want you think about...

Think about your workout routine.  Do you feel like you get everything out of it that you want to?  Is it fun or over time do you get bored with it?  Do you set small goals for yourself or do you find yourself always just after a large long term goal?

I ask you these questions because sometimes I feel like people go through the motions.  They show up at the gym and think that's enough.  If you are going to invest your time at the gym, it's important to know what you want out of it and work hard towards obtaining that.  You should be feel like you got what you wanted out of your workout.  I find that even though I don't sweat as much during a tough yoga class, stretching and flexibility for me is a different kind of hard.  I have a goal in mind for each workout.  For yoga, at the end of class I want to feel more flexible, relaxed and refreshed.  It's important to have those thoughts in my mind otherwise I would think I didn't do enough.  In reality, flexibility is just as important for my body as getting my heart rate up. 

If you're bored at the gym, try something new.  You never know if you like something if you never give it a try.  We are creatures of habit and sometimes become content with what we are doing because it's easy and familiar.  Last week I tried a barre class.  I thought I would need a tutu and we would be working on stretching and plies and a lot of ballet inspired moves.  I was completely surprised at how much I liked class and how many ballet moves we didn't do.  My abdominals were contracted almost the entire class.  My muscles were worked in a completely different way than I would normally work them but the burn was the same, if not more intense than it usually is.  I was apprehensive to try it and so happy I did in the end.  It's another thing to add to my list of activities I want to incorporate into my weekly schedule now and all it took was for me to take a step outside my comfort zone.

Small goals and small successes are the stepping stones to getting to your ultimate goal.  Whether it be losing a pound a week or being able to run for fifteen minutes straight, it doesn't matter as long as you always have something to work towards.  Those small goals will help you get to your 30 pound weight loss goal or your half marathon.  I like to feel some sort of success every week and I think everyone should.  It gives you the push to keep on keeping on. 

So this week take a good look at what you're doing and set a goal for yourself.  Try something new.  Allow yourself to find success somehow on a small scale.  Embrace your body and listen to it.  You only get one after all. 

Finding Ways to Control My Sugar Cravings.

One of the questions I typically ask clients when I'm getting to know them is what is your biggest downfall when it comes to eating?  For some (or maybe I should say most) people, it comes down to portion sizes and lack of will power.  I like to eat and I know that if I wasn't aware of the effects it could have on my body, I could eat a lot of not-so-good food in large quantities without even thinking about it.

 Over the years, I have learned a lot about nutrition and diet and for the most part I do a really good job eating right and fueling my body properly.  I have said from day one though that I'm far from perfect and I have my days where my eating habits are not the greatest.  Luckily, I work out enough to carry me through those subpar days and I can feel guilt free and resume my healthy eating habits the next morning.

The reason this topic popped into my head was because we all have that one food group that tempts us the most.  For some it's carbs...breads, pastas, chips, you name it.  For me, it's my sweet tooth that gets the best of me sometimes.  So I have found a couple of healthy recipes that have helped me curb my sugar cravings.  It gives me that sweet taste I feel like I need without all the sugar and processed ingredients.  I personally have found that if I don't completely cut it out of my diet, I'm less likely to binge on it some other time.

All in all, find what works for you to help you reduce your cravings even if it is simply substituting your favorite snack for a healthier one with ingredients you enjoy  but are also better for you. 

Peanut Butter & Chocolate Banana Cookies

• 3 bananas
• 2 cups old-fashioned oats
• 1/4 cup creamy peanut butter
• 1/4 cup unsweetened cocoa powder
• 1/3 cup unsweetened applesauce
• 1 tsp. vanilla extract
• Dash of cinnamon (optional)

Preheat oven to 350°F.  Mash bananas in a large bowl, then stir in remaining ingredients. Let batter stand for approximately 20 minutes, then drop by spoonfuls onto ungreased cookie sheet. Sprinkle with cinnamon if desired. Bake 10-12 minutes.  When they are done you can always put half of the batch in a freezer bag and save them for later.  It should make about 30 cookies and will only be around 50 calories per serving.

The other idea I came across not too long ago was Kefir popsicles.  I have talked about Kefir in one of my previous entries and here's a little review of what it is in case you don't remember.  Kefir is a fermented probiotic milk product similar to yogurt but not quite as thick.  Probiotics are beneficial in helping with GI functions as well as pushing the bad bacteria out of the small intestines during the digestive process.

All you really need for kefir popsicles is a plastic popsicle tray with usually six compartments to fill and then stick in the freezer.  You could also just use an ice cube tray and it would work just fine.  Pick the Kefir of your choice and also a frozen fruit that would complement it well.  I think one of my favorites is strawberry kefir with chunks of strawberries in it.  Mix the kefir and fruit, fill the tray up and pop it in the freezer and boom, you've got yourself a frozen treat with not only less sugar but also many more health benefits for your body. 

It is not hard to find healthy alternatives, you just have to make sure you are prepared.  It is much easier to not be tempted when you know you have another treat that will be just as satisfying.  Make good choices this week and try to be creative with healthy foods.  If eating gets boring that's when we turn to bad choices.  Don't let cravings distract you from your goals.  Consider them a speed bump along your nutritional journey and find ways to get over these bumps with healthy ideas to fall back on like I have. Happy eating everyone.

 

Time to Slow Life Down and Stretch.

When it comes to exercise, I have always been open to trying new things and switching my workout up depending on what I think my body needs or the goals that I want to accomplish. Back in July, I decided I wanted to give running outdoors a try.  Well, I am happy to report that outdoor running has become something I really enjoy...most days at least.  I used to be a treadmill runner and now I find it much more difficult and quite frankly, just plain boring.  I can honestly say I am surprised that I stuck with my training and I'm all signed up for a 10k in a couple weeks that I will be completely prepared for.  I would've never come to this conclusion if I didn't give something I thought I would absolutely hate a chance. 

The reason I am bringing this back up is because I have decided to give another form of exercise a try...again.  A while back, I tried out a yoga class.  It was okay and I tolerated it but I never felt like I was getting a good workout from it.  Most of the time, I'm completely wiped out and sweaty after a workout.  I think because of my athletic background, I've always been a high intensity exerciser.  It is hard for me to turn off my thoughts and take the time to let my body rest, stretch and recover.  

Well I have come to the realization that rest is just as important sometimes as working out.  That's where yoga has come back in.  It is a time I can deload, let go of my thoughts and just enjoy the quiet for an hour.  It also allows me to get in the stretching my body desperately needs.  It compliments my workout regimen perfectly and I plan on incorporating it in my weekly routine once or twice a week.  It will help my running, eliminate some of my soreness because my muscles will be more flexible and can endure more and it will also increase my balance.  I am excited to have found another new thing to try and yet another goal to work towards.  

Here are a few basic poses I have found beneficial to me.
 

Cat/Cow: these are great back stretching exercises.
 

Cat: Start in a four point kneeling position with hands shoulder width apart and stacked below your shoulders and knees hip width apart stacked below your hips.  As you exhale, arch your back and drop your chin toward your chest. 
 

Cow: You will switch back and forth between cat and cow.  After the exhale of cat pose, you will inhale into cow pose.  Hollow out your back, keep your abdominals contracted but your core should lower towards the ground a bit as you hollow out your back.  Raise your head to look up.  Continue the cycle of cat and cow in line with your breath.

Child's pose: this is another stretch for the back.  It allows you to relax and stretch the lumbar spine.  Knees should be at the edges of your mat with your big toes touching.  Sit back onto your heels and stretch your hands out in front of you.  You can also move your hands to one side to include a side stretch.

Downward dog: this pose will stretch and strengthen the back and hamstrings and help improve circulation. Laying on your stomach, you are going to curl your toes under and raise your hips.  Think about trying to push the crown of your head towards the mat, relax the neck and shoulders and lengthen the back.  You can also pedal your heels to feel a good calf stretch as well.

Low lunge: this will stretch hips, quads and hamstrings as well as strengthen these muscle groups.  Start in a lunge position and drop your back knee to the mat. Bring your hands up above your head , breathe and hold the stretch. 

Take the time this week to think of something you've always wanted to try but never did for one reason or another and just do it.  Give it a go and you may find that you really like it.  It takes thirty days to make or break a habit so give it a fighting chance.  I've learned that sometimes it takes a couple classes or tries before you get comfortable with the unfamiliar.  Allow your body to adapt to it and get used to it before you give up.  Who knows you may be running 10Ks and be able to touch your toes if you give it all you got.

Squash Time.

Squash is coming on to the scene and it sure is good.  I have an acorn squash and a spaghetti squash as well sitting in my kitchen waiting to be cooked.  The last time I cooked an acorn squash I used a simple recipe and it was so delicious and healthy. 

Baked Acorn Squash:

Preheat the oven to 350 degrees.  Cover a baking sheet with aluminum foil to reduce clean up time.  Using a sharp knife, cut the squash in half and remove the seeds. 

I used a plastic bag on my hand and spread coconut oil on the inside and the outside of the squash. Feel free to use salt and pepper or any other spices you like to give it some flavor.  Bake in the oven for 40 minutes.


It has become popular to substitute noodles for spaghetti squash.  Here is a yummy spaghetti sauce recipe to pour over the squash.  Feel free to cook the spaghetti squash the same way I cooked my acorn squash.  You probably won't need to spice it because the sauce will have plenty of flavor.

Spaghetti Meat Sauce:
28 oz. tomato sauce (I use organic with sauces, just be aware of the sodium content)
28 oz. diced tomatoes
1 lb. ground beef or ground turkey
1 onion, diced
1 pkg mushrooms, sliced
1 tbsp. basil
1 tbsp. pepper
garlic powder to taste
1 zucchini, diced (optional)

1. Brown the meat and make sure once cooked to drain the excess fat.
2. In a skillet, sauté the veggies using coconut oil.
3. Once the veggies are cooked, add the tomatoes, sauce, spices and meat to the mix. 
4. Serve over your cooked spaghetti squash.

I love the fall and the food that comes along with it.  The four seasons allow us to mix up our meals throughout the year which is nice.  Variety in our diets is the key to being able to eat healthy and stay on track for the long term.  Get ready to carve those pumpkins into jack-o-lanterns and enjoy this spin on spaghetti.  It's also a great time of year to get outside and run.  Enjoy the breeze without humidity and get fresh air before the winter comes.  Happy October everyone.