As I sit here writing this today, I am not a happy camper. I had to forgo my morning cardio due to a nagging hip injury. I aggravated it on Sunday during my long run and knew I should have nursed it back to health, yet I didn't practice what I preach and rather than give my body the rest and attention it needed, I continued to do too much the next two days, biking, lifting, running, swimming, and leading my fitness camp. Now I have to suffer the consequences and I'm stuck on the sideline for the next couple of days while I nurse my injury. While some people might call that heaven, I call it torture. I really looking forward to getting my heart pumping most days of the week. It's a good reality check for me, and a good reminder for all of you, to listen to your bodies.
Aches and pains are your body's way of letting you know, in a gentle whisper, that it needs a break and a little tender loving care. If you choose to ignore it and push it to the limit instead, it will rebel with more severe aches and pains as it screams at you to just give it a rest already. Wouldn't you rather listen to the whisper, take it easy for a couple of days, do some good stretching and some lower impact exercises and be able to get back to your regular intensity as soon as possible than wait til your body is screaming at you before you slow down causing you to end up sidelined completed for several days? I know I sure would.
I've been brutally reminded that I need listen to my body; it knows what it needs. Take a lesson from me and be good to yourself. Be sure to include at least 1 easy day into your workout week and at least one complete rest day. You can even double these amounts if you work out really intensely. Be sure to stretch thoroughly after each workout. Also be sure to include a warm-up and a cool-down each time you get active. Do everything in your power to avoid injury, but if you do find yourself injured, be sure to be your own best possible nurse by icing your injury, giving yourself proper rest, and easing back into your workouts when your body is finally ready. There's nothing wrong with a little R and R, especially when you're active. Your body needs rest once in a while and you owe it a day off, after working it so hard. When is your scheduled rest day this week? Be sure you've got it penciled in and when it comes, find a good book, kick up your feet and RELAX. You deserve it!
Wednesday, June 30, 2010
Monday, June 28, 2010
So You Wanna Run a 5k?
After I posted my earlier blog about how to improve your running endurance, I got to thinking..."What about the people who aren't runners yet, but want to be, and don't know where to start?" I know of a plan that will have you able to run your first 5k in 9 weeks. It doesn't matter if you've never run before or if you've run occasionally but just can't seem to reach that 3.1 mile mark. If you used to be a runner but haven't run for a while, this plan can get you back out on the road as well. Trust me, it works. It's called the couch potato to 5k running plan and my husband is living proof that it works. He kicks my butt every time and I was running years before he discovered the joy of the sport. I think you might just find you love running too if you follow this no-nonsense, fail-proof plan. I've listed a few tips to keep in mind as you hit the road. Good luck!
First of all, you'll need to find 3 times a week when you can run. Each session is going to take 20-30 minutes so try to keep that in mind. Be sure to give yourself a 5 minute cushion before and after to allow for adequate warm-ups and cool-downs, both of which include stretching. You'll obviously need time for a shower afterwards as well so keep that in mind to avoid rushing yourself. You want to make running work for you, not have it be an inconvenience.
Then, decide if you want to run for time or distance. If you like to keep an eye on your watch and it's not torture for you to know "to the second" how long you've run, go for time. If you're like me and you cover up the clock on the treadmill or elliptical at the gym because the countdown makes it feel even more torturous, run for distance. Either way will work.
And here's the plan, broken down into 9 weeks, with 3 runs each week, taken from coolrunning.com. It's a great site which I highly recommend you check out for yourself as you begin your running career. Enjoy!
| Week | Workout 1 | Workout 2 | Workout 3 |
| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. |
| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. |
| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
|
| 4 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
|
| 5 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking. |
| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). |
| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). |
| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). |
Sunday, June 27, 2010
Healthy Alternatives - Pancakes
Ahhh, Sunday! Nothing like a good workout and a good breakfast to start the day off right. I normally try to eat very healthy breakfasts like eggs or egg whites, oatmeal, protein shakes, yogurt, etc but sometimes I get cravings for unhealthier foods like pancakes, muffins, and donuts. I'm a sweets girl after all. In order to eat comfort foods once in a while to indulge my sweet tooth but still remain healthy in the process, I try to come up with healthy alternatives that satisfy my cravings without regret. I am always looking for ways to make healthy versions of unhealthy treats. My husband probably gets tired of all my experimentation in the kitchen. Sometimes my concoctions are a huge success and sometimes they flop. I like to make cookies healthier but replacing the butter with applesauce. I always try to throw in some flaxseed or oatmeal into my baked goods. I like to make chicken wings at home by sautéing chicken strips with a little hot sauce and olive oil. I use greek yogurt in place of mayo and low-fat dairy whenever possible. The possibilities are endless. Today I came up with a winner at breakfast and I wanted to share my pancake recipe with you. They're delicious and ridiculously healthy, a combination that's hard to come by sometimes. Let me know what you think.
Banana Blueberry Oatmeal Protein Pancakes
Ingredients:
1 cup oatmeal
1 1/2 cups water
4 egg whites
1 tsp cinnamon
1/2 tsp vanilla
1/4 cup ground flaxseed meal
2 scoops vanilla whey protein powder
1 ripe banana
1/2 cup blueberries
Cook oatmeal in water until soft, either on the stove or in the microwave. Let cool a bit and put in a food processor or use a hand blender. Pulse until smooth, then add cinnamon, vanilla, banana, flaxseed and mix until blended. Then add egg whites and protein powder and mix until blended. Batter should be thin enough to pour easily but not so thin that it is watery. Add a little water if it's too thick. If it's too thin, add a little protein powder or flaxseed. Stir in blueberries.
Heat griddle to 375 degrees and cook like you would any other pancake. Enjoy with real maple syrup, fresh fruit, or greek yogurt. Enjoy!
Saturday, June 26, 2010
Running Tips
This one goes out to all you runners out there, both newbies and oldies alike, and even those of you who aren't runners yet but would like to be sometime in the future. We all have different reasons for running, and all have different running styles, but one thing I think all runners have in common is a desire to be able to run for longer distances. We runners what quick results, that's why many of us run instead of walking, but a slow, steady, safe approach works best when working towards achieving your distance goals. I've learned the hard way, through injury which halted my running completely, that trying to build mileage too quickly usually ends badly. I've also learned that you won't improve by going out and running your same old route at the same old speed, day after day. I've got some tips for you today which will hopefully help you to boost your running distance while avoiding injury.
As a runner who wants to boost endurance, you want to make sure you're hitting the pavement at least 3 times a week, preferably 4 times a week. I like to try to avoid running 2 days in a row, just because I always end up hurt when I run too often, but I will sometimes run an easy day before a long run day or a speedwork day. Just be sure not to have 2 hard workouts, either in terms of distance or speed, on consecutive days.
If you want to build endurance, I suggest picking one day a week for a "long" run. If you normally run 3-4 miles a day, a long run would be 5-6 miles. If you normally run 1-2 miles, a long run would consist of about 3 miles. If you like to run 5-6 miles regularly, you long run would be about 10 miles. Get the idea? I typically run 3 or 4 times a week. 2-3 of those times, I run about 3-5 miles, but on my long run day, I run 6-7 miles.
The nice thing about long runs is, you get to slow down your pace a little bit. By slowing down, your heart doesn't have to work as hard and you can run for a longer amount of time. For example, I normally run an 7-8 minute mile pace on my daily runs, but on my long runs, I slow down to about a 9 minute mile. If you normally run 10 minute miles, I suggest you slow down on your long runs to a 12 minute per mile pace. Use your first mile to warm up; really focus on your breathing and your pace. Your first mile can even be a little bit slower than you planned pace. You really want to make sure your whole body is loose and ready to enjoy a great, long run.
Once you're loose, try to just settle into your pace and get in the zone. Enjoy the experience! Count your blessing. Really try to be in the moment and don't let your heart rate get too high. You should be able carry on a conversation with a friend while you run your long run pace. If you find yourself getting out of breath or fatiguing, slow down even more. Try to avoid walking if you can, but there's no shame in walking if you must, just make sure you get back to your run within a minute or 2 of walking.
Every other week, try to add another 10% to your distance. So if your first long run is 3 miles, do another long run of 3 miles the next week, then the next week try to go 3.25 miles. If your long run was 6 miles, try to go 6.5 miles 2 weeks later. If the time to increase your distance comes and you still don't feel comfortable with your previous distance, you don't have to go longer, but try not to get in a rut where you're afraid to challenge yourself. What's the worst that could happen? You have to walk? At least you're out there moving which is a lot more than most Americans can say for themselves. But beware, don't add on too much too quickly. Even if you're feeling great and think you could double your distance, hold off and just enjoy feeling great at your longer and longer paces. You don't want to end up injured. Wouldn't you rather be able to run regularly for years than run really hard for a couple of months and then be sidelines? If you're a go-getter that has a hard time holding back, just keep reminding yourself, "slow and steady wins the race. "
Other things that help me stay focused and continuing to improve my running skills are having a race to train for and having a buddy to run with. Signing up for a race gives me a goal to focus on, whether it's improving my previous time or racing a new distance. Having someone to run with gets me out there even on the days I may not feel like running, which we'll all encounter from time to time. Running buddies are great and it's good not to be picky when it comes to finding a running parter. It's ok to have running buddies of all different speeds, too. Don't be worried about always finding someone who runs at your pace. I find I like the challenge of trying to keep up with my husband on some days but also enjoy leisurely runs helping my friend try to work her way up to being able to run a 5k. Variety is the spice of life, even in running. Just get out there and move! Hopefully these tips help you as you build your distance. Keep your questions coming. I love hearing from you!
Friday, June 25, 2010
Balancing Your Social Life with a Healthy Lifestyle
It's Friday and for most of us, it means that after work today, it's the start of the weekend, hanging out with friends, going out to eat, enjoying some cocktails, and just relaxing a bit. You might find yourself wondering how in the world you're going to be able maintain your very very necessary social life while maintaining your fit, healthy lifestyle as well. Trust me, I understand needing to let loose sometimes but also know I don't want to overindulge and blow everything I've worked so hard on for just one evening of fun. I have some tips for you to make it a little easier to stay on track without abandoning your social life.
The first thing I do to stay on track is to make sure I work out on Friday. By working out, a create a calorie deficit which gives me a little more wiggle room that day. The more intensely you can work out, the better, as the more calories you burn, the more wiggle room you give yourself on your diet. Just be sure to stay hydrated and don't overdo it. I've heard alot of people say things like, "I can't eat that. It will go straight to my hips." If you work-out, you can reframe your eating habits a little bit ONCE IN A WHILE by saying, "I can eat that. I worked it off this morning." Or, "I can eat that because I'm going to burn it off on my long run tomorrow." Knowing that you're going to maintain your active lifestyle makes it a little easier to indulge occasionally.
Second, I try to pick just one area to splurge in. If I'm going to have french fries, I try not to also have chicken wings and pizza. Maybe I'll have french fries with a grilled fish sandwich or chicken wings with a salad. If I want dessert, I'll make sure the entree I order is very healthy, like grilled salmon or a nice salad with grilled chicken. Try to choose your indulgences carefully and not go hog wild. Another trick is to get chatty with your dinner buddies. It's not polite to talk with food in your mouth, so if you get a bit chatty, it will slow down your eating habits and give you time to keep your hunger level in check as you eat. Try it. I think you'll find it works.
A friend asked me about moderating alcohol so I want to touch on that as well. Alcohol and socializing go hand in hand so we all need tips to keep from overindulging. Liquid calories add up fast so choose carefully. If you know you're going to be having more than one drink, try to stick to light beer or wine, or even better yet, make wine spritzers where you mix white wine with some soda water. It cuts the calories but still keeps the flavor of the wine. If you like to drink liquor, you can also cut calories by replacing some of your mixer with a splash of soda water. For example, instead of ordering a vodka and cranberry, order a vodka and soda with a splash of cranberry. You'll hardly notice a difference in the taste but it will significantly reduce the amount of calories you consume. Another trick is to have one glass of water for every adult beverage you consume. This will not only keep you hydrated and help you to not regret your drink choices the next day, but it will also help to keep you feeling more fun which will help you avoid overdoing it. Try not to drink more than 1 drink per hour as well. I know, I know, easier said than done, but really try to slow down. It's never good for the waistline, you body, or your image to overdo it with alcohol.
Finally, another trick that works well for me to keep things in check when I'm out with friends is to get out on the dance floor. It's hard to dance with a drink in your hand and even better, dancing burns calories. You'll still be able to be social without anyone, including yourself, even noticing your moderating your intake. You'll still be the life of the party and be able to like your life the next day a lot more.
Hopefully, these tips give you some pointers on how to make your weekend a little bit healthier. You deserve to relax. You work hard! Have a great healthier weekend.
Thursday, June 24, 2010
Keeping Cool and Fit
There is something so refreshing about the summer. Longer days, lots of sunshine, more time spent poolside. Along with the changing weather, why not try changing up your workout? I think summer is the perfect time to try out something new in your fitness regimen. I've talked previously about how brutal working out in the summer heat can be, especially if you don't have a air-conditioned gym to work out in. I've gotten creative with my workouts over the past few days, trying out new activities to stay fit but still keep cool, even if you don't have a gym to get fit in.
We just switched our cable company and in the process of the switch, I realized we get a channel called FitTv. You probably get it too. I realized that I had heard about it before in a magazine but had kind of filed it away so I decided to check it out one hot morning. Talk about a great find! There's all kinds of work-out programs on that channel, and they're all included with the cost of your cable bill, no extra gym membership needed. I tried out some Indian dancing, which was quite fun I might add, and a great workout, especially for my core. On top of that, I got to dance in the privacy of my own home, without worrying about feeling silly in a class at the gym, surrounded by other people who are likely better dancers than I am. I never would have attended that class at the gym, for fear of embarrassment, but found it quite exhilarating and energizing in the privacy of my own home. I've been checking out other workouts as well. I highly recommend it!
The other resource I so often forget is the pool in my backyard. I got a great, refreshing workout swimming laps in the pool. I kept asking myself, "Why don't I do this more often?" It felt great to slice through the water, both keeping cool and working out in a different way. You don't need a huge pool to get fit in. Be adaptable and swim the diagonals, or just jog in the water. That's a great workout too and you won't find yourself getting overheated. Even if you don't have a pool at your house, try it out on your next vacation when you're at the hotel pool or at the beach. I think you'll find it quite invigorating.
As I rode my bike past a playground, I thought of all the possibilities for a workout on the jungle gym. Don't use your kids as an excuse not to workout. Take the kids to the playground and get your workout in while they run around and play, keeping active as well. You can do pull-ups on the monkey bars, push-ups on a bench, lunges on any stairs, etc. The possibilities are endless. It's a win-win situation for the whole family.
It's always good to shake things up your workouts. Keep your body guessing to keep your metabolism revved. Try a different activity once a week, or just change up something in your regular routine. It will keep things fresh and fun, to keep your workouts from getting stale and keep your body from getting stuck in a rut. See what fun activities you can try out to keep cool and stay in shape while enjoying your summer. Let me know how it goes. I can't wait to see where you're creativity takes you.
Wednesday, June 23, 2010
Slimming Down Healthfully
A friend of mine wrote in with a question that I've been asked repeatedly as people have gotten to know me and my enthusiasm toward a healthy lifestyle. The question is about what to eat if you want to trim down a few pound healthfully. I love that this question included the world HEALTHFULLY! So many people make unhealthy choices when trying to lose weight and those approaches eventually backfire, even if they work temporarily. Why would you ever want to do anything to your body that is detrimental to your health? We all want to live long, healthy lives and a healthy diet and a healthy weight are all part of that. Here is what I have found to be most beneficial to me when I need to trim down a bit. I feel like a million bucks when I follow this plan. I hope it works for you too.
First of all, cut out anything artificial. Condiments and packaged foods have many man-made, chemically-produced ingredients which confuse your body, causing it to have trouble digesting them. The big problem areas I encounter are salad dressings and other condiments, diet drinks with artificial sweeteners, and anything in a box or bag. Also, avoid items with added salt. I try to make my own salad dressings with different vinegars and a little olive oil or I sometimes use a squeeze of lemon or lime. Play around with different herds and seasonings to keep things interesting. You can make your own "soda" with seltzer and lime, or seltzer and a splash of 100 percent fruit juice. Don't eat anything from a box or bag that has more than 5 ingredients in it and make sure you recognize what all of those ingredients are. They should be real food, not chemicals. To avoid processed foods, I avoid the aisles at the grocery store. I have a feeling you'll find you can save money by doing this, another bonus!
Also, eat lots of lean protein. Protein is very important for satiation. You want to make sure the protein sources you choose are lean. Some examples include boneless, skinless chicken, fish (not the breaded kind), pork tenderloin, filet mignons, shrimp and other shellfish, bison, tofu, tempeh, egg whites, quinoa, beans (be sure to rinse them to cut down on sodium if you buy the canned variety), cottage cheese, greek yogurt and protein powders (BSN, EAS and Optimal Nutrition have some tasty ones). If you're active like I am, you want to aim for about 1 gram of protein for each pound of body fat. I think you'll find that if you do this, you will get less hungry throughout the day.
Next, eat healthy fats. Another way to help keep yourself feeling full is to eat healthy fats. So many people make the mistake of thinking they need to avoid fats altogether, but what they need to realize is that the fats aren't the problem, it's the type of fat. Stick to monounsaturated fats like the kinds found in olive oil, avocados, and nuts. Be careful with portion control, though, as fat has a higher calorie count. A little goes a long way.
Also of importance is to eat lots of produce. You can eat as many fresh or steam vegetables as you want. The more color you can get in your diet, the better. An easy way for me to get lots of veggies is always have at least one meal a day with a giant salad as the entree. I also try to snack on veggies instead of other snack foods. Also, load up on berries, melon, and apples. Bananas are fine too but try to limit yourself to one small one a day as they are higher in carbs. Also, try to avoid potatoes unless you buy the sweet potato variety. I love them! Just microwave your sweet potato for 5 minutes, put some cinnamon on it, and enjoy. I try to stick with organic produce whenever possible, as it is so much healthier for your body.
In addition, avoid anything white. This includes white bread, anything with added sugar, mashed potatoes, chips, cookies, and crackers. Again, if you can avoid the grocery store aisles, you can avoid the white stuff much more easily.
Say no to fried foods! This might be the hardest tip for me to stick to since I love chicken wings and french fries but there is NOTHING healthy about fried foods and I notice a significant difference when I avoid these foods. They contain unhealthy fats, cooked at dangerously high temperatures, and often contain breading which adds to the unhealthiness factor. If it's breaded, battered, crispy, or tempura, it's bad for you and should be avoided.
It's imperative that you drink lots of water. Often times people mistake thirst for hunger. I try to drink at least 10 glasses of water a day. To name just a few of the benefits, staying hydrated keeps your hunger in check, helps your body systems to keep working more efficiently, gives you a better complexion, helps you feel more alert, and flushes your body of toxins. I find that by keeping a water bottle with me at all times, I have a much easier time making sure I am drinking plenty of water. Drink up!
Finally, move your body! Anytime you get your body moving, you increase your metabolism and that helps you to burn calories which helps to keep you fit. Try to squeeze in random acts of fitness any time you can, such as walking 10 minutes during your lunch break, taking the stairs, standing or pacing while on the phone, parking in the furthest parking spot rather than the closest, using a basket instead of a cart at the grocery store, the list could go on and on. Don't be lazy, be fit!
As you do all of these things, it's also important to try to spread your food out over 5-6 small meals throughout the day, never exceeding 500 calories, rather than filling up at three bigger meals. It will help you avoid getting hungry, as you get to eat every 2-3 hours and it will also keep you from getting lethargic from eating too much at any one sitting. I find I feel more energetic and much healthier when I have mini meals rather than big meals.
Here's a sample day of eating in case you want to give it a try:
Breakfast:
3 egg whites, scrambled
1/2 cup oatmeal with ground flaxseed and cinnamon, you can add a little honey too
Mid-Morning snack:
Protein smoothie made with 1 scoop whey protein
1/2 cup frozen berries
1/2 cup skim or almond milk
1/2 cup nonfat yogurt
ice cubes
Lunch:
Salad consisting of mixed baby greens, cucumbers, tomatoes, carrots, celery, mushrooms, and radishes
Splash of olive oil and balsamic vinegar
4 oz boneless skinless grilled chicken
1 small apple
Afternoon snack:
1 cup Greek yogurt
1/2 cup GoLean cereal used like granola
Dinner:
4 oz grilled salmon
1 cup brown rice
1 cup steamed broccoli
Late night snack:
1 cup fat free cottage cheese
1/4 cup berries
1 Tbsp sliced unsalted almonds
A great resource I have found for good, healthy recipes is Tosca Reno's Eat Clean Diet. She's got some cookbooks and workout tips as well. It's a way of life, not a diet and it is all about eating real, whole foods and not depriving yourself. I highly recommend reading it. I hope my tips are helpful to you and I look forward to hearing more questions and comments from you all. I'm always listening. Do something today to make yourself proud!
Monday, June 21, 2010
Scrumptious Smoothies
I love smoothies! They're easy to make, versatile, portable, and refreshing. You have to be careful when you purchase them at restaurants or smoothie shops, as they can be loaded with sugar or other things your body doesn't need. Also, they can be overpriced. I've found that I like to make my own smoothies at home so I can control what goes in them and save some money too. It's a win-win in my book.
Over the weekend, I made two different smoothies. One is an old favorite and the other was a new recipe I tried out. Both were delicious and I think you might think so too. They can both function greatly as mini-meals or as post-workout meals. They are extremely nutritious and contain whey protein powder, which has been proven to be a real powerhouse for your active lifestyle. Whey protein is full of essential amino acids and since it is very easy to digest, it is absorbed quickly and efficiently by the body. It also supports the immune system and helps repair and rebuild muscles after a workout. It is a high quality, low-fat protein, which I strongly believe should be incorporated into your daily menu. If you can, get the whey protein ISOLATE, as it's even better for you as you create or maintain your rockin' body.
This first recipe made my husband ask me if I put ice cream in it, which made me laugh. It's just that good.
Chunky Monkey Protein Shake
Serves 1
Combine the following in a blender:
1 medium banana, frozen if possible
1 tablespoon natural peanut butter
1 scoop chocolate whey protein powder
Splash of almond milk or skim milk
Splash of water
1 cup ice cubes
Blend, pour into a glass, and indulge in a very healthy recovery meal or anytime snack.
The next recipe I got from Oxygen magazine, a phenomenal magazine for women who are interested in lifting weights.
Lemon Plum Blast
Serves 1
2 small plums, pitted
2 tablespoons lemon juice
1/2 cup low-fat plain yogurt
1/4 cup water
1 scoop vanilla whey protein powder
Ice cubes
Blend all ingredients thoroughly in a blender. Pour into a glass and enjoy!
After you try them out, let me know what you think. Got a recipe you'd like to share with me? I'd love to try it out as well. Have a great, active day!
Friday, June 18, 2010
Feeling Hot Hot Hot!
Summer is here and I was blatantly reminded of it as I stepped outside for my morning run this morning. Normally, I try to get have my feet hitting the pavement by 6:30 am to avoid the heat but this morning I decided to sleep in, eat breakfast with my husband, and go for my run after he left for work. I could tell I was going to have to make adjustments to my planned workout as I noticed at least a 10 degree temperature increase from what I'm used to. It's never a good idea to try to maintain you regular pace in scorching temperatures like I was experiencing. The news said it was 87 but the heat index caused it to feel much hotter. In order to deal with the heat and without having to cancel my workout, I had to make several adjustments.
First, I decided to slow my tempo down a bit. The hotter it is, the slower your pace should be in order to stay safe. In fact, I'm normally not one to take walk breaks, but in summer heat, sometimes I find I have to if I want to get in my whole workout without paying for in the form of headaches and nausea for the rest of the day. I'd much rather swallow my pride and walk every so often than end up with a heat stroke from overdoing it.
Second, before I hit the road, I went back in the house to grab a water bottle in order to make sure I could stay hydrated. As the temperature rises, your sweat output increases, which means you need to replenish your fluids more often. I try to make sure I have some sort of electrolyte in my hydration on hot days as well. You can purchase electrolyte tablets or powders to mix in your water, swig gatorade, or drink smart water or another electrolyte-infused water. I discovered Pure Fitness powders by the makers of Crystal Light and love them!
Third, I put some sunscreen on my face. I keep reading about more and more outdoor exercisers who are suffering the effects of sun damage and want to minimize my risks as much as possible. Some of my friends like to wear visors or hats, which is a great idea, but I find I get headaches from wearing them when I run and I feel like my head can't "breathe" enough with them on, so that approach does not work for me, but if you can handle it, I highly recommend it.
In an ideal world, we'd all get our outdoor workouts in before the sun comes up to avoid all of these adjustments, but in our realistic world, it's not always possible. So, rather than forgo your workout, just make sure you take the necessary accommodations to make sure your activities are as safe and pleasurable as possible so you can continue to maintain your fit, active healthy lifestyle. Let me know if you have any other tips. How do you battle the summer heat as you strive to stay active. I look forward to hearing from you at plankerpower@gmail.com Hope to see you out there on the road this summer. Stay safe and active!
Thursday, June 17, 2010
Find Time for Fitness
As a fitness enthusiast and certified personal trainer, people often ask me how I'm able to stay fit while still being able to maintain an active, social lifestyle. We all want to be able to squeeze as much as possible into our daily lives--work, fitness, fun, family, friends, hobbies and we still want some downtime to simply relax. Often times, the first thing to go from our busy schedules is fitness and for many of us, that leads to frustrations as we start to feel increasingly uncomfortable in our own skin. It doesn't have to be that way. With a little creativity, we can all incorporate fitness into our daily routines which will lead to increased energy levels as well as an improved appearance. All it takes is 20-30 minutes a day, which you can even break up throughout the day. Also, it's worth pointing out that the harder you work, the less time you have to spend actually working out. Isn't it worth finding the time to build a better you? The benefits of an active lifestyle are immense. Not only will you feel better, your friends and family will notice and appreciate your improved lifestyle. Think it's too good to be true? Still have your doubts? Then I have a challenge for you and I'm here to help you along the way.
First, get out your planner or calendar, wherever you keep your daily schedule. Look at the upcoming 7 days and figure out where you can set aside 20 minutes just for you. Could you get up 20 minutes earlier? Maybe you could spare 20 minutes of your lunchtime. Perhaps you have breaks throughout the day which could be made more productive. Even if you only have 10 minutes here and 10 minutes there, find at least 20 minutes each day. Got it?
Next, set aside those 20 minutes each day for the next week. Go ahead and write "fitness" in your planner as you would any other appointment and stick to it. You wouldn't stand your doctor up, so why stand yourself up. Commit yourself to exercising just 20 minutes a day for the next 7 days.
Then, decide just what it is you want to do. Do you like to walk? Maybe biking is more your style. I love my beach cruiser and riding it doesn't even feel like exercise. Maybe you'd like to try jogging. Don't get discouraged if you can't jog a consistent 20 minutes your first time out. Try jogging for a minute, then walking for 2 minutes and continuing that pattern while working your way up to running for longer periods of time. Maybe you hate the heat so swimming is more your style. Get out in the pool or the ocean. You can even lift weights, but be sure you know what you're doing so you don't hurt yourself. If you're not sure what you enjoy, try a variety of things. You can even do four different activities for five minutes each. If you like the gym, great, use it, but being fit does not require a costly gym membership. Just find something you enjoy doing and get your body moving. You can do it!
The benefits of exercise go beyond just physical appearance. Benefits include increased energy, stronger immune systems, fewer sick days, healthier body systems, etc. The list goes on and on and on. With rising healthcare costs and a unstable economy, you likely want to do everything in your power to limit visits to the doctor and time off work. So in actuality, fitting in fitness could end up saving you money, something we all like to do. Especially if you're not convinced or if you've never committed to a fitness routine before, consider it an experiment. Figure out if all the hype over exercise is really true. I have a feeling you'll find you enjoy it and I can't wait to hear what you think. Let me know your thoughts, feelings, questions, etc. at plankerpower@gmail.com This world needs more fit, healthy people and I want to help as many people as possible, including you, to discover the benefits of an active lifestyle.
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