Friday, November 19, 2010

So What?

So who cares that I went to a continuing education class? What does this have to do with all the non trainers out there? Let me tell you...

First off, if you are a rep counter, try watching the clock once in awhile and lift according to time. Build up every set. Start with a 30 second set, then 45 seconds and then a minute. In other words, mix it up! Count reps one day and time sets the next.

Two, work harder. People don't like to work hard because it's uncomfortable, but you should do it anyway. Push yourself. You should be breathing hard, talking should be difficult. This is more attainable when there is an end in sight, this is when timed sets are useful. However, keep in mind that this intense level of exercise should happen only about 2 days a week.

Also, try those compound exercises I was talking about. If you're squatting, add an overhead press at the top. Just push your arms overhead without weight to get started doing compound exercises and overtime you can add weight. The possibilities here are endless.

Remember: Always work to the last point of success, not the first point of failure.

If you need to take baby steps to maintain 45 minutes of an intense weight lifting workout, then take baby steps. There is no reason to start off at a higher level than you are able and walk away feeling defeated, never to return again.


Wednesday, November 17, 2010

Lisa Garrity's Max Burn FX || Review

This weekend I attended Lisa Garrity's Max Burn FX sponsored by Excel Wellness Studio.

This was a 4 hour course geared toward helping clients to get the most out of their exercise session so that they get the most after their session.

She encouraged us to get our clients into the anaerobic zone which is a higher working zone than the cardio zone. This anaerobic zone can only be maintained for about 30-90 seconds, but getting there helps to increase calorie burn during the session and after as well.
Read: elevated calorie burn for up to 10 hours after your workout!

We, of course, did the workout and it was a challenge. She does most things on time instead of reps. So instead of counting reps we did exercises for 30 or 60 seconds, and we didn't just do simple exercises, she was big on compound movements. No standing and doing biceps curls, she added a lower body movement to everything. Step ups with an overhead press, plie squats with biceps curls, squats with rotation, etc...this class was full of movement.

She was high energy, she moved fast, she talked faster and she kept us engaged the entire time. I could not write half the information down that she was saying, but I tried!

I'm so happy I took the class. First, i learned a lot, but also, revisiting education and thinking about new exercises and new workout techniques gets me re-energized for work. I do have to fulfill certain requirements for my certifications, but my goal is to go above and beyond the requirements because I love what I get out of it.

Be sure to take one of Lisa Garrity's courses if you get a chance and check out the other opportunities that Excel offers.

Friday, November 5, 2010

Let's visualize

I recently shared some information with a client, and now I want to share it with you.
It's the power of visualizing.
I am not trying to get all new age here, but rather I am giving you a tool to reach your goals.

Her dilemma was fear about going to a baby shower over the weekend and knowing there would be sweets there...sweets she did not want to eat. I told her to visualize saying 'No thank you' when being offered a treat. That way, she would have a better chance of sticking to her goal.


image from www.weheartit.com

I use this visualizing trick all the time for myself. Mostly, when I am thinking of tomorrow's workout, I imagine myself doing it. If tomorrow I need to do cardio, then I make a plan (say, walking on the treadmill for 30 minutes) and I imagine myself doing it. Same thing, if I need to lift weights, I'll visualize myself going through the routine.

This can work for slimming down or toning up as well. Do you want 6 pack abs....imagine yourself with 6 pack abs....Although keep in mind that goals like this need to be accompanied with visualizing yourself going to the gym and also not eating pizza.

image from www.weheartit.com

Wednesday, October 27, 2010

Do this!!

My breakfast usually is a meal on the go which is not the best thing, but my only option most days....read: 4 am wake up calls.

However, I recently discovered a way to jazz up that ole peanut butter sandwich that I eat most mornings....

frozen fruit!

I put a couple of frozen strawberries in the microwave for about 20-30 seconds and then smear them on the other side of my peanut butter bread. Fold it up and viola!

This is a great alternative to jelly and jam since it is just fruit. Forget the low sugar, no sugar, blah blah blahs...This is the real fruit spread.

Imagine the possibilities: blueberries, blackberries, peaches....oh my!!








Saturday, October 23, 2010

Chick Pea Burgers...ehhhh....


So I decided to try and make these chick pea burgers that were mentioned over at From Scratch.

They were only okay. This might be for a couple of reasons:

1. I left out the hot pepper because I am afraid of spicy and if I'm making lunch, I want to be sure that I'll eat it.

2. I may have blended one batch of chick peas for too long making them into the liquid consistency she specifically said not to let it turn into. (I had several 'batches' because my food processor is smaller)

3. I didn't leave a whole can of chick peas un processed because I thought this might make the burger fall apart upon cooking. I only left about 1/3 of a can unprocessed.

I will say I did one thing right though. I cooked/grilled them on the George Foreman Grill. I didn't know whether to do a pan or the Foreman grill but doing it on the grill got both sides cooked without having to flip the patty...because these do have the tendency to fall apart.

Also, they kind of taste bland....which is why the mustard helps a lot.

They weren't the worst thing...Zeb even ate one for lunch with me. I do have about 5 more to eat, however. :/

I am just wondering what could have made them more exciting, more delicious.

Thoughts?

Friday, October 22, 2010

Hey Hey

Check it out.
My new website.

What do you think??



Friday, October 15, 2010

Just one day...


Let's remember....as hard as it may be, that Halloween is but one day a year.
ONE!
So there may be candy sitting in front of you at your office...you may have even bought your stash for the trick or treaters and dip into it....once in awhile.

Try to keep it to just one day, October 31, if you can....

Good Luck!

Monday, October 11, 2010

October Jams

I am so curious about what people listen to on their ipods at the gym that keeps them motivated to lift more or run faster.

Here is what is motiving me this week. Some of these songs have explicit lyrics.
Listen at your own risk!


Get a playlist! Standalone player Get Ringtones

What's on your ipod?

Friday, October 8, 2010

She's famous!

My pup is featured today for Furry Fridays over at Freckled Nest

I will say she is one of the friends in my life that keep me healthy. Besides taking her on walks most days, she makes me laugh. a lot.

In fact, a new George Washington University study suggests that walking your dog not only helps you stay lean, but also improves cholesterol levels and blood pressure. Researchers found that those who walked their dogs were half as likely to be overweight as those who opened the door to let their dogs run outside for exercise.

Thank you, Peanut

xoxo






Thursday, September 30, 2010

More Food!


Well this is the actual dish I made for dinner club. It's called 'risotto' although I have a hard time when vegetarians, vegans and raw foodists (or anyone else) use food words that we're familiar with and make it their own.
It problematic because a meat eating person might want the tofurky to taste like turkey and it just doesn't....so why not make up a new name? .... and then their might be more converts, or at least people who can give up meat for a few meals if we stop calling the turkey tofurky....you get me?
and this risotto definitely DOES NOT taste like risotto. It tastes like a cabbage slaw....and it's delicious!....but calling it risotto is confusing, and someone hoping for a risotto dish would be disappointed with this one....someone hoping for a cole slaw type dish will be over the moon, however.

Let's begin.

Here's the recipe.

Risotto:
1/2 head Cabbage, no stems
2 Salad Turnips
Salt & Pepper
1T Olive Oil (you could experiment with flavored oils, too)

Cheeze
1/2 C soaked nuts/seeds, reserving water
2 Cloves garlic, minced
2T Olive Oil
1T Lemon juice
Salt & Pepper

Preparation:
For Risotto:

Place cabbage and turnips in food processor and chop on pulse until rice consistency is reached. Put in bowl and mix in oil, salt and pepper. Set aside.

For Cheeze:
Place cheeze ingredients in food processor and blend on high, adding reserved water until creamy consistency is achieved. Toss with risotto. Adjust seasonings as necessary and dig out your favorite veggies to blend in!


It's so easy! I will point out that you should peel the turnips. I had never prepared a turnip before this, but I decided peeling it is best.

For mine, I added broccoli and (food processed)carrots.

ENJOY!


Wednesday, September 22, 2010

Today for Lunch

Let me begin with a little background information to start. I'm in a dinner club. We meet once a month. Every month the host decides on a theme. (You can read about a previous dinner club here. ) This month's theme was RAW FOOD. I was so worried that we would be sitting around a table full of baby carrots, but instead we were all really inventive (like always) and excited to research and see what this whole raw foods thing was all about.

Attending this installment of dinner club got me excited about all raw food recipes. Now, I can't commit to more than one raw meal at a time, ie: I probably won't pursue this for a week, or even a day...but throwing in a recipe here and there has been a lot of fun this week, and super easy!

Here's a recipe from www.welikeitraw.com

Zucchini Pasta by Philip McCluskey

So you're enjoying eating raw, but really missing those family spaghetti meals. Well, now you can create a dish that is 10x healthier, easy to make, and has a little bit of an Italian flair to it too.

Ingredients
    • 1-2 zucchinis, shredded with hand peeler
    • 1 handful organic artichoke hearts
    • 1 handful of olives, pitted
    • 1 tbsp olive oil
    • 1/2 lemon, squeezed for juice
    • sea salt to taste
      Directions
        1. Shred zucchini with hand peeler
        2. Add rest of ingredients
        3. Toss and serve

        It's pretty delicious, as simple as it sounds and looks. I opted out of the olives on this one, and in the future will probably opt in on some more veggies or maybe even some tomato sauce. The lemon juice really added a lot of flavor, and I was able to eat a whole zucchini for lunch...how often does that happen?!? I think the secret to this was to slice them with a grater/slicer so they become thin, wide zucchini ribbons.

        If you are a raw foodist, I think that's great. I am not one, I like hot food sometimes....but I think trying these recipes is fun and adds variety to my usual routine.

        Delicious and nutritious!

        Snack Attack....today: The Apple.

        People ask me all the time what's the best snack to have before a workout...I always suggest a snack with that's carbs and protein.

        This applies to snacks you eat all day too. Protein keeps you fuller longer and the carbs are good for energy.

        Today we'll talk about Granny Smith apples. They are one of my favorite apples because they are ALWAYS crisp and tart tart tart.

        You can have this delicious fruit in a variety of ways all day long. Here are 3 ideas.




        1. Ohhhh.....an apple with almonds. Be sure to keep your serving size of almonds under control. Those are an easy thing to go overboard on.






        2. YUM! An apple with a small serving of meat....This is sliced chicken.



        3. The apple with peanut butter. Watch your serving size here. Using an actual measuring spoon for your PB portion is not the worst idea (it's the best idea).


        Eat up!




        Thursday, September 16, 2010

        Why oh Y?

        So today I was witness to this:

        I was at the YMCA; the only female in the weights area (there are usually a couple other females in the weight area, just not today) and a couple enters the gym...they part ways and the man comes over to lift weights and the woman hops on an elliptical.

        Now, we can go into a whole bunch of scenarios on this one like...
        1. Maybe it was the woman's cardio day
        2. Maybe she was going to do cardio for 30+ minutes and then do weights
        3. Maybe she's injured and can only do cardio at this point....

        I hear what you're saying....but do you hear what I am saying?

        That woman (I bet) doesn't do any weight training.

        Why not?
        Maybe she's afraid she'll bulk up.
        Maybe she doesn't know what she's doing. (this is when a trainer is helpful)
        Maybe she doesn't think it's important.


        Weight training is so important especially for woman...

        -as we age and the threat of brittle bones draws near.
        -to tone and shape our muscles. I'm sure she was on the elliptical for the aesthetic benefits of working out, maybe less so to work her heart.

        Why not get all the aesthetic benefits of working out then? and lift some weights and really maximize your time in the gym burning fat and getting stronger all at the same time!

        I'm not anti cardio....quite the opposite, I shoot for at least 30 minutes of cardio everyday.

        I'm just pro strength training. The benefits are endless.

        Get in the weight room, ladies!



        Wednesday, August 25, 2010

        The Future

        I'm planning on trying to jump rope for an extended period of time on Friday...for my workout...I'll let you know how it goes....at this point it sounds kinda boring for 30 minutes...we'll see what I come up with.

        Thursday, August 12, 2010

        And sew it goes....and other musings on life.


        Well I enrolled myself in an online sewing class so I could get motivated to use my sewing machine and have a little inspiration on sewing projects. The class began this week and already I was nervous....before the class even started.....I had read some of the comments pertaining to the first project, cloth napkins, and it sounded like people were having a hard time of it already.

        On just the first project!

        "What if I'm no good?" I thought.

        "What did I get myself into?"

        Well I attempted the ever daunting cloth napkins last night and after being confused about how to first, measure and cut fabric and then how to make a 1/4 inch hem and then how to even use my sewing machine, I was stressed from the start. I attempted all the above and ended with a zig zag stitch on one side of my hem and a jumbled, knotty mess on the other side. That's not what the directions called for, mind you. I was upset, stressed out and didn't know the first thing about how to fix the machine problem.

        I went to bed, talked it over with a client with sewing knowledge in the morning...returned to my project and after rethreading the machine....following the directions step by step, I successfully hemmed one end of the cloth napkin. The machine zigged when I needed it to zig and zagged when I needed it to zag. It was amazing.

        So patience won in the end, not frustration, not giving up, simple patience that is hard, but important to practice.

        Here is a picture of my ever familiar work station and then the finished product: 4 beautiful cloth napkins!







        This experience can be easily applied to life and to exercising in general....here are a couple rules to break it down for you.

        1. Start slow.
        2. Take baby steps.
        3. You might not be great at first, but you'll get better.
        4. Be patient.
        5. Let yourself make mistakes.




        Friday, July 30, 2010

        Uphill

        Have you ever tried walking uphill for 30 minutes? It's tough.

        Here is what I recommend.

        Warm up for about 3 minutes on the treadmill at about 3.0 and increase the incline every 30 seconds or so. By about minute 4 or 5 you should be at an incline of 12. The highest incline you will reach and maintain.

        For the next 30 minutes remain at the incline of 12 and play with your speed between 3-3.6mph.



        image from www.weheartit.com


        Thursday, July 29, 2010

        delicious!!


        Well I have been making this delicious veggie wrap for the past 2 weeks and I feel like I have found the secret to eating a salad for every meal for the rest of my life....wrap it up in a tortilla, people!

        Let's start at the beginning....I had been going to The Filling Station http://www.fillingstationcoffee.com/ for their spinach wrap and then I was all like, "Hey! I can make this!!" and so I did....i my own way.


        You start with a spinach tortilla and fill it with all the veggies you have on hand. Today I used spinach, zucchini, cucumber, tomatoes and broccoli. You just keep piling on the veggies and then today I added hummus and mustard. In the past I added a little herb cream cheese....laughing cow cheese is also a good idea....but mustard is the key! You need mustard! I love mustard so adding it really makes this the most delicious wrap and really reduces the need for any other sauce or dressing....thereby reducing the calories.

        yum.

        So then you wrap it up and enjoy!

        If you like, you could probably add some meat to the whole thing....I haven't yet, but I might.

        Any other variations you can think of?

        Tuesday, July 27, 2010

        Book Review

        Here's a brief review of Barbara Kingsolver's Animal Vegetable Miracle.

        http://www.animalvegetablemiracle.com/

        I have been wanting to read this book for quite sometime and finally my book club allowed this to happen. I will say that I enjoyed the book very much. I think for the most part, the reader has to put aside any feelings of inferiority as Kingsolver is prone to talk down to the reader. This made some of my book club friends uneasy, angry and hate the book...If you can get past this....then read on!

        Kingsolver begins the book sharing her quest for her and her family of 4 to eat only locally (and mostly off their own land) for an entire year.

        She does a great job outlining different gardening techniques and walks the reader through what it's really like to be a large scale gardener. I was worn out most of the time reading her book because she was employed full time and then gardened with the rest of her time. Planting, weeding, harvesting, canning, etc...

        Her husband Steven contributes often with more factual, objective content.

        Her oldest daughter is also a contributor with some tasty recipes to share.

        The book is inspiring to eat better, live better, cook more, support local farmers, think about what you eat, connect with nature, etc etc etc....and inspired me to want to make my own bread, can summer vegetables for use in the winter and support my farmer's market as much as I can.

        It's a great read....

        5 stars!

        Thursday, July 22, 2010

        I finally did it!!

        I hired a personal trainer.....do you know why?
        Because I love personal trainers.

        They serve a great purpose....they push you to your limits, harder than you would ever push yourself, they are scheduled according to your schedule, not like trying to make a class where you either make it or you don't....they have new and exciting ideas for workouts that you may not have thought of....they ask you if you've been doing your cardio....

        At first I felt embarrassed because I wanted to hire a trainer. Like as a trainer I should be able to do that kind of stuff myself....but I couldn't just be accountable to me...I wanted somebody else in on it too.

        So I inquired at the YMCA....which ended up blowing my cover by the way.... (i work out at the YMCA because nobody knows me there...nobody bothers me, nobody asks questions, nobody questions my workouts, nobody knows I am a trainer...until now).

        Angela trained me on Wednesday and she was so HARD! I hated a lot of it but loved it at the end. It was so hard. We did a lot of stuff I've never done before....she made my muscles burn and it was great.

        I am so happy I made that leap!

        Thursday, July 15, 2010

        who me?

        Well I was finishing my 5 mile run today at the YMCA and a trainer there called me over. I thought she was going to say something about how I violated the 30 minute time limit on the treadmill....but alas....she talked about how I should enter a figure competition.

        who me?

        I surprised my self by being very very interested.

        It's always motivating and fun to work towards a goal and since I believe my days of running full marathons are over...maybe I'll run some more halfs....I need a new goal to work towards, besides general fitness.

        I think she said the competitions are in September so I basically have a year to think about it and decide, but at this point I'm thinking maybe.

        Tuesday, July 13, 2010

        Guess who worked out today?

        this guy!

        Would you call it a dream come true? You could call it that.

        We had set an appointment earlier in the week (mind you, we've done this many times before)....for noon today. Guess who was still asleep at 11:50?
        So I woke him up, said it was time to work out, he tried to disagree half heartedly and then he got up and I trained him.

        It was fun. We both agree to that. Peanut had fun too....playing around while Zeb was doing exercises on the floor.

        We started with a 30 minute session, no equipment, just body weight. It was challenging, but doable and not at all intimidating.

        Session #2 has yet to be scheduled, but will be scheduled.

        I'm so happy!

        Thursday, July 8, 2010

        PASS!

        I passed I passed I passed....well I haven't talked about it much, if any, on here, but I was studying for my ACE personal trainer certification for, oh I don't know, the past year.
        Do you think a post about how I studied all day would have been interesting?
        me neither...

        Let me take you back for a moment; I bought the material last fall and studied on my own for a few months and then put off taking the test.
        Then I took a 10 week course that began April 1, 2010 and then I studied even more on my own and then this morning I woke up marched in and passed the test....
        or maybe a little more like, I woke up too early, (read 5 am) left the house one hour before test time, got lost on the way to the testing center, finally found the building and walked into the room and ...the passed the test....less authoritative, more nervous.

        www.acefitness.com

        I was asked today why I got another certification (because I can't charge people at Scott Fitness more money) and here are my answers...

        1. To continue growing and learning in this field.
        2. To have a more nationally recognized certification

        I guess just those 2 reasons for now....mostly to learn more...and I did. I learned a ton and studied a ton (maybe too much)....

        I am so glad it's over!!


        ACE Certified Personal Trainer!

        That's me!

        Tuesday, July 6, 2010

        I love Michael Pollan.

        Today I'll be stealing a page from his book Food Rules again.
        This time...

        Rule #57:

        Don't get your fuel from the same place your car does.

        American gas stations now make more money inside selling food (and cigarettes) than they do outside selling gasoline. But consider what kind of food this is: Except perhaps the milk and water, it's all highly processed, imperishable snack foods and extravagantly sweetened soft drinks in hefty twenty-ounce bottles. Gas stations have become "processed corn stations": ethanol outside for your car and high-fructose corn syrup inside for you. Don't eat here.

        Sunday, June 20, 2010

        It is honestly hot out there!

        My goodness....the humidity is high....not just affecting those of us that exercise outside but those who work hard inside as well....
        it's hot, plain and simple.

        What's important now is to DRINK LOTS OF WATER! I've said it before and I'll say it again.....water is your friend.

        According to the Food Guide Pyramid (www.mypyramid.gov) you should consume 2-3 quart of water PER DAY......that's EVERYDAY, people.

        There are also guidelines concerning the amount of water you should drink before during and after your workouts. The most important one, I believe is after your workout water consumption. This is important for several reasons.
        The first one being that I do believe people will listen to their bodies and drink water when they need to during their workout sessions.....the rule here happens to be 7-10 oz every 10-20 minutes.

        However, after your workout it might be fun for some of you to see the dramatic weight loss you achieved after a good sweat....well....that water needs to be replaced. Losing water weight is not the goal of exercise, the goal of exercise to to get strong muscles, challenge your heart and perhaps fat loss for some....
        Water loss will occur, but for a fully functioning body, you need to replace it....16-24 oz of water for every pound of weight loss after exercise.

        Hydration is key....



        Sunday, June 13, 2010

        my first "injury"

        Well I am not the type of person that gets injured. I really believe in listening to my body and how I am feeling each day and building my workout around that. If at the beginning of the week I think I could run 5 files 3 days that week and on the second day of this running escapade, I feel heavy and sore and like this could be the longest 5 miles of my life, I might only run 3, better yet, I might just do a yoga class instead.

        I never want to be hurt or feel bad....I exercise to feel good.

        So last week I got injured....and took 3 days off from working out. I was a little bit upset about the whole thing, but knew I would do myself no good if I injured myself even further.

        Let me tell you how it all began.... So I have been studying for this ACE personal trainers fitness exam pretty intensely for the last week. During day 2 or 3 of this intense study session, I was at a local coffee shop and thinking about how small the table was and how that caused me to really crunch up my body and hunch over, but I just kept right on studying....taking notes, making note cards...
        Fast forward to Tuesday and I have the worst pain in the right side of my neck which radiates down to my right shoulder... which affects my ability to turn my head, lift my arm or even sleep comfortably. This was not good. So I rested. I didn't even run, which I thought I could probably do except I do have the tendency to tighten my shoulders when I run....and I just didn't want to risk it.
        So I rested....and still studied, just more mindfully, and watched a little bit more TV....for healing purposes, of course.

        Cut to Saturday and a friend invites me to coffee....so I decide to run to her house (about .5 miles) and then we walk about 2 miles to the Roasterie with me sometimes carrying an approx 20 lb baby and I am feeling good. I can still feel a little pull with certain activities.....but not like Wednesday. We walk 2 miles home and then I run the .5 to my house and feel renewed....like I can workout again.

        And I will.

        Watch out, Monday.



        image from www.weheartit.com

        Saturday, June 5, 2010

        Rule #19

        If it came from a plant, eat it; if it was made in a plant, don't.

        Food Rules
        Michael Pollan

        Thursday, May 27, 2010

        Tis the season!!

        For some delicious veggies....grown right in your own backyard....today I had a little help from some store bought spinach and cucumber and added to my backyard garden salad of mixed greens, strawberries and cilantro!

        I can't wait to add the tomatoes, broccoli and bell peppers to my plate.

        What's coming up in your garden that you're excited about?

        Wednesday, May 26, 2010

        Need some ideas....

        to spice up your current routine.....get rid of the one count movement. Instead of one count up one count down.....try 2 counts up 2 counts down. This slooooows down the movement and makes your muscles work differently...and harder.....
        something even harder....
        2 counts up 4 counts down.
        This can work with any exercise and on any piece of equipment. Squats, biceps curls, lat pull down machine....you name it...it works!

        Lift for 2, lower for 4!

        Let me know how it goes.

        Tuesday, May 25, 2010

        I'm Human!

        Well...we returned Saturday from a week in paradise. We were fortunate enough to spend 5 days on Sanibel Island. We had the most wonderful time lounging on the beach, shelling, watching dolphins play, kayaking, riding bikes, etc!

        However, what didn't happen was exercise. Sure I spent time walking along the ocean and swimming and riding bikes (on this very flat island), but I didn't ever really get my heart rate up and I definitely didn't strength train. Just goes to show that I am human just like you. I had intentions of doing Pilates a couple of times and even going for a run, but I had more important things to do....like sit and read a book and drink coffee....or sit on the beach and drink a beer. I was really too too busy to exercise.

        :)

        Often the lack of exercise is paired with making poor meal choices....which is exactly what I did....no exercise plus fried food...one crazy combo. But that's life and that's what happens sometimes....

        So instead of falling too far behind, I picked up with my regular Monday routine of a boot camp class followed by a strength training class....then this morning I ran 3 miles and will be headed to yoga in about 20 minutes. I feel heavier, that's for sure! The run this morning wasn't easy....but that's not going to stop me! Plus, the vacation was amazing and I wouldn't change that experience for the world.




        Tuesday, May 11, 2010

        The Big 3

        There are 3 components to optimum physical fitness.

        1. Cardiovascular Endurance
        2. Strength
        3. Flexibility

        Let me be more specific:

        I recommend 20-60 minute of cardiovascular work most days of the week. Get that heart pumping and perhaps try to sneak in that 60 minute cardio session once a week...the rest of the sessions can be shorter.

        Strength train for at least 30 minutes 2-3 times per week with one day of rest between sessions.

        Stretch out every single day.


        Now, how much time do you spend on each of the components of fitness per week? Are you lacking in any one area? Are you right on track?
        Maybe you run all the time, but don't do enough stretching. It's time to change all that. Try to focus on the components you're weakest in this week.

        Let me know how it goes!

        Sunday, May 9, 2010

        Workout DVD Review

        Today I did the Crunch Boot Camp Training DVD.


        I picked this one because it's on the Netflix instant watch list. I think that means it's accessible to a lot of people.

        I usually don't like workout DVDs and I don't like working out at home either, but today I was pressed for time and so I thought I would give it a whirl.

        I liked it.

        It starts with a dynamic warm up with some mildly difficult choreography which might be hard for some of you who are less coordinated. I urge you to push through the warm-up, however, and stay for the workout if the choreography makes you frustrated.

        The workout consists of cardio and resistance training. They recommend 3-5 lb dumbbells. The smallest set I have is 8lbs which was mostly appropriate for me. There were some reverse fly exercises that were super challenging.
        I do recommend 5lbs on the first run through of the video and then you can decide to up the weight from there....but start with 5lbs.

        The entire 30 minutes (yes it's only a 30 minute workout) had my heart rate elevated. She uses a lot of compound movements that I really like. For example, a squat with an overhead press, a squat with a bicep curl.

        She makes it interesting and I was never ever ever ever bored, that's for sure!

        She also does a good amount of tricep work (including tricep push ups) which I am always looking for.

        This was a great workout if your short on time, or paired with a 30 minute bout of cardio.

        4 out of 5 stars I'll say.

        Thursday, May 6, 2010

        Facing my Fears

        A good friend of mine once said that doing things out of your comfort zone keeps your brain healthy and your mind alive.
        There are probably studies that support this, but I haven't read any. If you you have, please share them.

        I just believe it to be true.
        Mental health is just as important as physical health.

        So, when I got asked to speak to a doctor's office on the topic of women and exercise, I didn't want to do it. And I didn't not want to do it.

        I knew this would be such a great opportunity for me for several reasons.
        1. I might get a client or 2.
        2. I might learn something.
        3. I might book other speaking engagements because of it (now that it's over, I might want to. might.)
        4. I would be doing something I am not used to doing (see above).

        Sure I have taught group fitness and I instruct clients for hour long workout sessions, but speaking for a whole hour is a waaaaaaaay different thing.

        I prepared since the day I was asked to do it which ended up being one and a half weeks ago. I thought about what I wanted to communicate and how I could make it fun and entertaining for the group and then I got to work....nerves with me every step of the way.

        I practiced and practiced and with the help of Zeb (the Power Point/speech giving wizard) I got my speech from a measly 20 minutes (yikes!) to a full hour.

        The presentation was this morning at 7:30. I woke up at 4:30 to iron out the final details and to give my speech one last time to a very sleepy boyfriend.

        And believe it or not...the presentation was a success!
        People were engaged, I got my point across, people asked questions and volunteered.
        It went even better than I imagined it would go thanks to a lively group of ladies.
        They really helped squash most of my nerves at the start.

        I feel so good that it went well...


        and also that it's over.


        Thank goodness!




        Monday, May 3, 2010

        Quote of the day!

        "Arriving at one goal is the starting point to another." -John Dewey

        Friday, April 30, 2010

        Stretch of the day

        The Hip Flexor stretch.

        This is the best.

        First, let's talk about what the hip flexors are and their function.
        They're located at the top of the thigh.
        Their function is to flex your hip.
        So you use it ALL THE TIME....when you're walking, when you're running....and then when your sitting it gets shorter and shorter and shorter and tighter and tighter and tighter....until one day its so tight it's affecting your posture and rotating those hips in and giving you back pain.

        So let's stretch them!

        Here's a picture to help you.

        So one knee is on the floor the other leg steps forward and you lean (if you can) into the stretch. Another way to really activate the stretching is to squeeze the buns of your back leg. In the case of the woman in the photo, so she could get a deeper stretch, she would squeeze her right buns.

        Try it!
        You'll like it!

        Tuesday, April 27, 2010

        Here's an idea

        So the idea behind proper strength training is to start with large muscle groups and then work your way to smaller muscle groups. This is encouraged so that your smaller muscle groups can help your big muscle groups lift as much as they can.

        Like a regular workout could look like this:
        chest
        quads
        back
        hamstrings
        calves
        triceps
        biceps
        abs

        Because your biceps help your lats to perform a lat pull down, for example...and your abs help you do everything...they should be worked last.

        However, I suggest, that once in awhile you mix up the sequence. Start with smaller muscle groups and work to larger muscle groups.

        This is just one more way to confuse your body and help bring about change.

        Good luck!

        Sunday, April 25, 2010

        ooof

        Well. I am coming off a weekend of good eats.
        And it was lovely.

        First let me say that Saturday night was the 3rd meeting of Dinner Club. We have 7 members and this Saturday was my turn to host so I got to pick the theme and prepared the main course.

        The theme: Localvore....

        Which was in honor of Earth Day and it was a lovely theme I'll say. One of my favorite parts was that everyone visited the farmer's market that morning to buy supplies...not together, but that they went was the point. Zeb and I visited the Brookside Farmer's market for our supplies.

        So I baked two whole chickens. This was the first time I have done anything so extravagant and it wasn't so scary after all. I bought two Campo Lindo farms chickens from Room 39 (where I moonlight on the weekends) and my boss Ted gave me a quick lesson in separating the skin from the body of the chicken so that when I got home I could rub it down with herbs and not be afraid.

        I got the recipe from 'Cooking Light, Way to Cook' and proceeded to make a mixture of Shatto Butter (local), thyme (local) and other non local herbs and rubbed that chicken down.

        I baked them both for about 40 minutes on a bed of carrots, celery, and local spring onions.

        Delicious.

        When 8 pm hit, the kitchen was a mad house, as everyone had arrived to prepare their dishes on the stove. We started with a lovely spring green salad with bacon, cheese and nuts and topped with a fried egg (all local), moved on to a leek and mushroom puffed pastry (local!), and finally the chicken was served with 2 side dishes. One was a mix of spring onions, asparagus and carrots. The other was a mix of potatoes, asparagus and pumpkin seeds....LOCAL!

        Oh! We washed everything down with some delicious Boulevard Beer and enjoyed some local custard, and strawberries with Christopher Elbow chocolate for dessert.

        What's better than that, you ask! NOTHING!
        What's worse than that, you ask! The pile of dishes left behind after the feast.

        I wish two things happened Saturday night.
        1. That I took pictures of the cooking frenzy in the kitchen pre dinner.
        2. That I took pictures of the MOUNTAIN of dishes left behind.



        image from weheartit.com

        And like I hadn't had enough to eat the night before, I went to lunch at Happy Gillis on Sunday afternoon. I ate the breakfast BLT which was a BLT with an egg. omg!

        Now, what does this have to do with exercise you ask.....almost nothing. Except now you know I indulged myself like crazy this weekend and will now have the fat stores to workout extra hard this week.

        ;)

        Saturday, April 24, 2010

        Double Doozie....can you handle it?

        Can you?

        The past 3-4 weeks I have challenged myself with the ultimate of workouts.

        Hold on to your hats...here comes the big reveal:

        Saturday morning

        Pilates from 9-10 at Scott Fitness 3.0 and then

        Project Poolside from 10-11 at Scott Fitness 2.0

        It is a challenging workout. I'll tell you that.

        A complete total body challenge:

        At Pilates the core is challenged for sure. In Poolside, the instructor loves (I mean loves) lunges, squats, and all things legs. She is also hard on the shoulders and makes your buns burn towards the end of class. wowie!

        Please come with me.
        I have talked only one friend into the challenge and she pushes through like a champ. Leaving the 2 hours of her workout with a smile on her face and sweat on her brow...and feeling tough the rest of the day.







        I know I do. I feel strong and healthy.

        If you want results you have to change your routine and you have to challenge yourself.
        So come with me!

        What are you waiting for?

        (image from weheartit.com)

        Thursday, April 22, 2010

        Happy Earth Day!


        Be kind to your mother.
        image from weheartit.com

        I think I can I think I can...


        Well. Unfortunately, I missed my workout yesterday.

        I was all set to start a new boot camp in the park at noon. Well, I drove to the plaza (annoying), found a place to park (annoying) and walked to the meeting site only to find out that it was cancelled for the day (ANNOYING!).

        So I lost all motivation for the day, went to Sutherlands and bought supplies for the yard and did some yard work for a couple hours. I am not saying the whole day was a waste. It wasn't at all. I was active and even took a 30 minute walk with a client in the morning.

        However, I wanted to get a good ass kicking and I was sad that it was cancelled.
        I am not much of a fan of unreliability.
        Translation: I might not go back to the boot camp a second time.

        So today I feel unmotivated to workout, but I will attempt a challenge.
        My first challenge: a 3 mile run, which I hope will turn into a 5 mile run.

        :)

        Then, a weight lifting class at the YMCA tonight.

        I am in class tonight for 4 hours. ugh.

        Which means the rest of my day will be spent nose in book.



        Monday, April 19, 2010

        Exercise for the day

        Alright. I'll begin by saying that I didn't make this up. I stole it from a boot camp class I attended at the YMCA this morning.

        Add this move to any workout you do tomorrow. It could be an interval during your strength workout or cardio routine. Try to do it at least 2 times.

        We ran the length of a gym, but you can run up and down your street or across the workout class floor at SF 2.0, 3.0 or 4.0 (provided there is no class happening).

        So start on one end, run to the other end, drop down for 1 push up, run back, and drop for 2 push ups, run back and drop for 3 push ups. Continue in this way until you reach 8 push ups and then start back at 1 again. Do this for 3 minutes.

        Whew!

        Friday, April 16, 2010

        Happy Birthday Peanut!


        My littlest lady turns 3 today!

        I love her for being so sweet and cuddling me at night and for forcing me to take her on afternoon walks every single day.

        She makes me laugh a lot and she helps me stay active.

        She loves to sun bathe when the days get warm and lately she's been helping me do yard work too.
        :)

        These days she's on the hunt for a bunny that lives under the shed and every time we open the back door she sprints out and follows the same path to the side of the house in hopes of catching that bunny. It doesn't matter if it's been one minute since she's been out or an hour, she sprints the same worn down path to catch that bunny each and every time! She's determined!


        Tuesday, April 13, 2010

        Yes it is!


        It's a great day for a bike ride!

        Sunday, April 11, 2010

        A little Advice...

        image from weheartit.com

        Well....let me say that I love group exercise, especially strength training classes. I also love Pilates and boot camps. I love them all, right? I like when people tell me what to do, much the same reason someone would hire a personal trainer...you don't have to make up the routine, you just go through the motions. I will say I have been to some less than challenging group exercises classes so it's definitely something you have to do you homework on and then return to the ones you really like....the ones that kick your ass!

        okay.

        So, this little technique will work in all those classes, to help get you through the challenging parts of the class when you feel like giving up and your muscles are burning and you don't want to continue on and you're tired and thirsty and want to leave ASAP. We've all been there, exercise is hard and should be uncomfortable. If it were easy, everyone would be doing it. It's supposed to challenge your mind and body. That's the point and that's where the benefit comes in.
        Here's what I do:
        I count reps in groups of 5.
        1, 2, 3, 4, 5, 1, 2, 3, 4, 5.

        Let's say, as per yesterday when I was at Project Poolside at Scott Fitness, (scottfitness.com) the instructor is having you do upwards of 30 plie squats. Yikes!

        Just keep it going, 1, 2, 3, 4, 5, 1, 2, 3, 4, 5 because you can always do 5 of something right? 5 of something is....nothing....No need to give up if there are just 5 squats left. Anyone can do 5 squats.

        It helped me all day yesterday in class.

        I hope this helps you too.


        Sunday, April 4, 2010

        Today is the Day!

        It's Sunday.
        That means it's time to plan a successful week for yourself.

        What days will you be working out?
        What will you be eating?



        Wednesday, March 31, 2010

        Today...

        My workout is a 5 mile run.
        What's your workout for today?

        Tuesday, March 30, 2010

        Hula Hoop!


        image from weheartit.com

        A friend recently asked me if I thought hula hooping would be a good workout. I said "Yes!", but had yet to try it.
        Until today....
        I hula hooped and it was so hard and so fun and will surely be incorporated into my client's workouts in the near future.
        It's a great way to slim your middle and it's good cardio, believe it or not.




        Sunday, March 28, 2010

        And in honor of the yoga class I went to today...


        images from weheartit.com

        I'm baaaaaack!


        Well let me start by saying that sometimes it's hard to find the inspiration to blog. Like I don't think people really care what I have to say day to day, but then I remind myself that I read other people's blogs all day long, and I care about them a lot....just checking in to see what's new in their lives. I don't even know these people....but I sure do care about what they are doing.

        So I am going to give this another try. Oh! and I just saw that people have been commenting on my posts. I've gotten 2 comments about previous posts. Isn't that exciting!?!?! I'm seriously excited and it makes me feel rejuvenated....like I am actually saying something important.

        So thanks for the encouragement.

        I wanted to use this post to say a couple of things.
        First, I am trying to lose weight. Not a lot of weight, but some....5ish more pounds to go. I sure did let myself go this winter. That's so easy to do.
        I think about it when I am on the stepmill or the treadmill working hard and feeling great... how can I prolong this energy into the winter months? how do I get out of bed early and do 45 minutes of quality cardio when there is 4 inches of snow on the ground and my bed is so snuggly?

        I don't have the answer to any of those questions and I am sorry for that. I do know that right now, while I am super motivated and working out more than one hour a day, I am going to take advantage of this feeling and this energy and work as hard as I can. We'll see what the winter will bring. I do know that I get scared thinking about gaining weight when winter hits and I don't believe that I am the only one that is in the midst of success and scared about what the future might bring. I wish I would squash that fear and revel in the fact that I am successful in the NOW.

        Also, I have started a weekly weigh in with a couple girlfriends of mine. Every Tuesday morning we text/email our current weight to each other and current weight loss for the week. For me this is working like a charm. Knowing that someone other than me will know how much I weigh and how much weight loss I've achieved that week is so motivating. I want to show them that I can do it and I don't want to be embarrassed and say that I am up a pound...etc.
        I think this is working well for them too. So far, we've all lost weight!

        Now, in the past I have stayed away from scales because I don't believe them to be a proper representation of how healthy a person is. However, I think they are just one way to measure your weight loss success and keep you on track with eating and working out. They are just a tool to hold you accountable. When you start getting on the scale more than once a week or once a day, that's a problem.

        I also encourage you to acknowledge weight loss and a healthier lifestyle by feeling more comfortable in your clothes, by noticing your glowing skin, by paying attention to stronger finger nails and healthier hair...etc...These all come with a healthier diet and lead to a healthier, more confident you.

        Anyway, you should try it. Get some friends together for a weekly weigh in. I could be that person if you would like me to be.

        Here is what's important about the weigh in.

        1. Use the same scale every week
        2. Weigh at the same time every week
        3. Only get on once during the week at the scheduled weigh in time. No more than once!
        4. Concentrate on the numbers going down, even if it's just .5 lbs of weight loss...that's something....that's progress!!

        Good luck!




        Wednesday, February 24, 2010

        A bit of an addition

        March's Challenge:
        Add 20 minutes to one workout a week.

        Running for 30 minutes on the treadmill? Run for 50!
        Attending Project Poolside? Start or end with 20 minutes of cardio!
        Training with me? Tack on 20 minutes of work.

        Doing this once a week will really surprise your body.

        Don't let your body get used to the same old routine day after day...change it up and your body will change too!

        Thursday, January 28, 2010

        Class with Clients

        So as some of you know....I would love to take a class with you at Scott Fitness if you are needing that little push. Sometimes it can be intimidating to go to a new class and sometimes you want to go, but knowing I'll meet you there gives you that little push to actually show up.... I can change your wanting to actual doing.

        Permanently on the calendar for me and (hopefully) you are 2 class on the weekend.

        One, Pilates in the Crossroads at 9am on Saturday and yoga at 2pm in the Rivermarket on Sunday. Those are staples to my shcedule and I hope to see you there. I would also love to try any class with you during the week nights that my schedule allows. Just ask and I'll go.

        This morning I attended 50/50 with a client of mine. She hadn't gone before so I went with her and it kicked our asses!

        50/50 happens every morning at 9 am at Scott Fitness 4.0.

        I'll go again. I'll go anywhere.

        Just ask!

        Friday, January 22, 2010

        the salad bar is your friend.


        You heard me.

        Eat from the salad bar.

        It has amazing variety that you can indulge in every day to help with your healthy eating.

        Unfortunately, there are a lot of mistakes you can make at the salad bar, so let's learn about it together.

        First, where to go:
        If I had my choice and all the money and the time in the world I would drive to Whole Foods everyday because their salad bar is top notch.
        My second choice for the KC metro area is the Brookside Market. Also in Brookside, the Price Chopper has a lovely selection.

        Next, the staples...
        Start with a spinach base. You need some sort of lettucy green so why not pick the best one for you. From there, you can add anything you like to the mix....carrots, broccoli, cauliflower, bell peppers, mushrooms, sprouts...

        At this point in the bar is where you run into the more confusing items....Imitation crab....huh? Why would you eat that? What is it anyway? Stay away from Imitation crab, people.

        Is there grilled chicken on the bar? That's a good option.

        On to the jello, mayo and oil based dressings....DANGER!!
        Stay clear of this section completely.

        Add some fruit if you would like, strawberries are a good addition...skip the croutons and top with some Balsamic Vinegar (notice I did not say Vinaigrette).

        There you have it....the perfect lunch and the perfect dinner.

        Eat up!

        Thursday, January 21, 2010

        Plan it out

        What is your workout plan for the day?
        I say PLAN IT OUT!

        Last night I was putting together a workout calendar for a client of mine and though she asked for the calendar she was resistant to plan out her workouts....but that's half the battle.
        Decide what you are going to do, write it down, and then DO IT!

        You plan lunch dates with friends, right? You show up to dentists appointments, right? So why wouldn't you plan what you will do each day for your workout? Write it down in your planner and then do it!

        Here's my plan for Thursday.

        8:30 am strength training class
        12:00 Zumba

        -C

        Tuesday, January 19, 2010

        Bike on a Stand at SF 4.0


        Class the last couple of weeks has been packed! So John Scott decided to add another class to the mix. So now there is a Bike on a Stand class at 6pm and one at 7pm. Oh my!

        This will hopefully accommodate all the people that want to do this class.

        I will be teaching the 6pm class and will continue to do the 30 minute strength workout following the class at 7pm.

        John Scott will be teaching the 7pm class.

        What better way to workout than with a group of people. Seriously. I think you will find yourself more competitive and you will get a better workout compared to running along on the treadmill by yourself.

        I'll push you harder than you push yourself. I promise!

        ;)

        Please come!


        Sunday, January 17, 2010

        Phew!


        So along with the Saturday morning Pilates class, I decided to add another class to the mix and encouraged my clients to come with me....hoping they would be motivated to add something new into their fitness routine. Sunday Yoga at SF 2.5.

        Well this afternoon's yoga class was full of people, but only one of them was a client of mine. Where was everyone else? hmmm?

        Let me say, this class is hard! There are some difficult poses but it is taught in a way that is very encouraging and not intimidating. The teacher is so great and encourages newbies to rest as often as they need to....but he also pushes you to try your hardest.

        The class starts with breathing techniques and then jumps right into sun salutations, flexibility and balance moves and ends with some floor work and then...1.5 hours later I felt more relaxed and looser than I felt when I walked in.

        I thought 1.5 hours would feel like a long time, but I never felt bored and all that time allowed me to loosen up more and more as the class went on....allowing for deeper stretching.

        I will definitely go back , and I hope next time, you go with me!

        Here are the details:
        Sunday at 2pm at SF 2.5

        One last thought: I think Yoga can be intimidating to some people. It's intimidating to me! What I try and remember, because I know I am not going to take every pose to its ultimate posture, is that whatever I can do, I should try and do it my best. I am not going to be the best in the class, but I will leave feeling more limber and flexible....and that's the point.

        Come with me next week....please.

        -C

        Saturday, January 9, 2010

        So Far So Good

        Well making it to Saturday Pilates has been a success two weeks in a row.

        Last week I was joined by 3 of my clients and today....I had 2 friends in class.

        I hope more of you start coming.

        The class is oh so challenging but very doable.
        The instructor does a great job of providing modifications and also telling the class how many reps are left of a certain exercise.
        Personally, knowing that I only have 5 more of something makes me push to the end rather than give up. It's a great motivator.

        Last week my back and arms and shoulders and abs and hips/buns were sore. This week I am anticipating the same. I am no pro at this class so knowing I have improvements to make and poses I would like to do better is encouraging and has me wanting to go back every week.

        Next week it's the same deal.

        Scott Fitness 3.0
        2020 Washington
        Saturday morning at 9am.

        I would love to see you there.

        Friday, January 1, 2010

        Of Course

        Well....It's January 1.

        Of course we'll be talking about New Year's Resolutions.

        Have you made yours yet?

        Here are some of mine:

        1. Attend more classes at Scott Fitness with my clients so we can all incorporate new activities into our routine. (This Saturday, we're meeting at a Pilates class at SF 3.0. Won't you join us?)

        2. Stop using plastic bags. I am pretty good at this one already, but have forgotten my reusable bag a few times...I will try to forget no more!

        3. Drink more water. Always.

        4. Do at least 30 minutes of exercise EVERYDAY. I do take one to two days off a week...but with my new Roku box (I'll explain later), there is no reason to not do something.

        5. Blog more. aha!

        That's the list for now. If you are like me, then your list is constantly changing and growing as the year progresses.

        Here's to a happy and healthy 2010!