Fun Twist on the classic S'more

Here's a new twist to try on the sugar-laden s'more to make it a bit healthier...

Instead of toasting a marshmallow, put a small fresh mozzarella ball on a skewer and toast it over a grill or campfire. When it's good and toasty, smoosh it between two crackers or pieces of melba toast with a small tomato slice and a leaf of basil. Enjoy!

Ahhh....RELAXATION!

Just as exercise and diet are part of a healthy lifestyle, being able to relax and keep stress at bay is just as important to your health. Here's a quick exercise to help you relax whenever you need to kick stress to the curb.

Sit with your eyes closed and imagine your favorite, peaceful scene. I like to imagine the beach, with gently rolling waves or a waterfall in a chain of rugged mountains. Then, working your way up from the tips of your toes to the pores of the hair on your head, concentrate on relaxing every single muscle, big or small, in your entire body. Feel the stress melt away throughout your entire body. Breathe slowly, deeply, through your nose and choose a simple word such as "ah" or "peace" to repeat aloud every time you exhale.

10 minutes or so of this will do an awesome job of relaxing you, but if all you've got is a minute, squeze it into that minute. One minute of relaxation is better than none. I feel better just thinking about it. Let me know how it works for you. I'm always available at plankerpower@gmail.com Enjoy your day!

ABC workout

This workout can be done anywhere and just requires that you have something weighted you can hold and move easily with. I love using a medicine ball but you can use a weight plate, dumbbell, jug of water, etc. Get creative!

With your medicine ball, or weight of your choice, held in front of you with slightly extended arms, spell out the alphabet with it, making each letter as large as possible. Reach your arms up as high as possible for the tops of each letter and go as low as possible, getting into your squat, for the bottom of each letter. Be sure to keep your knees behind your toes and move in a slow, careful, steady fashion. I guarantee it will get your heart pounding and your muscles burning. Try to go all the way from A-Z without stopping. I like to do one set of ABCs before a run and one set after my run to take my running workout up a notch. Give it a try. Let me know how it goes.

Have a fabulously fit day!

Family-Friendly Workout

Many people say they just don't have time for exercise due to family responsibilities. I think I might have found a solution that will allow you to workout and still tend to your family responsibilities if your kids are toddlers or older. This is a workout you can do at a park, in your neighborhood, or even in your backyard. Feel free to involve your kids. It's family friendly. Your kids can do these exercises with you, or keep track of how much you can do. They could be in charge or timing you or countin reps. You could even set up a friendly competition with them to see who can be the most successful with each exercise. Everyone involved will get a great workout and have fun. Here's the workout:

Warm up for 5 minutes, doing something easy like walking, biking, jogging in place, walking up and down stairs, etc. Try to gradually increase your intensity over the 5 minutes.

Stretch for a least 5 minutes. Be sure to get all your major muscle groups.

The next segment should be completed in intervals. You'll walk (or jog or go up and down steps, whatever you feel like doing) for 1 minute, then do the listed exercise for 30 seconds. The intensity for your walking portion should be easier than the listed exercise, you can even use part of it to catch your breath or get a drink if needed. You really want to get your heart rate up during the listed exercises, though. So try to go for the full 30 seconds at a difficult intensity. Be sure to have fun too, I have a feeling you might start feeling like a kid again doing the exercises. Good luck!

Jumping Jacks
Crab Walk
Push Ups
Walking lunges
Triceps dips
Hop on 1 foot, as high as possible on each hop
Hop on the other foot, as high as possible on each hop
Run in place with high knees
Run in place kicking your rear end
Do a low shuffle back and forth, really getting into your squat position

If you have time, go through the circuit 2 times.

Be sure to cool down by doing so light walking for 5 minutes as your heart rate returns to normal. Get in a good, deep stretch, again focusing on all your major muscles groups in your arms, legs, and core. Now go out and conquer your day. Make it great!

Today's Workout

This workout uses supersets, a great way to mix it up. This particular workout is a legs/abs workout. You'll notice that each leg exercise is paired with a core exercise. For each group of exercises, you do two exercises back to back without resting, then rest at the end of the set. This will keep your heart rate up for a longer amount of time, helping you to get more of a cardio workout. The leg press exercise does require a piece of gym equipment. If you don't have access to a gym, try step-ups instead. Repeat each superset 3 times before continuing on to the next set. Be sure to use proper form and to challenge yourself without going overboard. Listen to your body. Have fun!

15 squats

15 scissor kicks

Rest 30 seconds

Repeat 3 times

15 walking lunges

15 bicycle crunches

Rest 30 seconds

Repeat 3 times

15 leg presses (or weighted step-ups if you're at home)

30 second plank

Rest 30 seconds

Repeat 3 times

15 Stiff legged deadlift

15 Weighted crunches (hold a weight with extended arms above your core while crunching)

Rest 30 seconds

Repeat 3 times

Get in a good stretch and you're done with a quick abs and legs workout. Now go conquer your day.

Fitness at the Beach

Do you love going to the beach but get bored just soaking up the sun or feel like you should be getting some physical activity in too while you lay there? Sometimes it's just too hot to lay there on the beach and you find yourself in the water anyways. Might as well get in a workout while you're there, right? I, for one, find swimming in the ocean a bit intimidating and to throw a board into the mix while battling the waves and sea life is even more intimidating. I love to take a good walk in knee high water, trying to keep a good pace. It's also great to walk further up from the water in the soft sand if the sand isn't too hot. Lunges on the sand are a great activity too and if you keep those toes in the water, you'll stay cool while working out in the summer sun. Long walks on the beach are always a great workout no matter how you do them and if you're up for it, jogging on the sand can be a killer workout too. Find what works for you.

If you're like a very good friend of mine and crave adventure and excitement, you might want to try out surfing. Paddling out to catch a wave and riding it back in, over and over again is an insane total body workout. Just check out the surfers on the beach and you'll see their physical fitness is nothing to bat an eye at. Even in calm waters, with a surfboard in hand, you can tackle your workout for the day. Try just paddling around on the board for a great upper body workout. You can even try out stand up paddle boarding, a sport that is really taking off here in south Florida. Body surfing and boogie boarding are also fun ways to fit in physical fitness. Give them a try if you like a good thrill!

Of course, any time you're out in the sun and on the water, be sure to lather up with sun block and play it safe. Just because you're cool in the water doesn't mean your skin's not taking the heat. It's brutal out there, especially if you're not a native. Take heed of posted warnings too and brush up on your water safety skills. It's always good to have a buddy with you, no matter how smooth you think you might be. Better safe than sorry. Have fun out there. Make it a great day!

Pickled Tomatoes

It's summertime and that means time for refreshing, delicious foods. I love all the fresh fruits and veggies available this time of year. Tomatoes are definitley at their peak right now and I just can't get enough of them. I've tried to broaden my horizons and try out some different recipes with them. Of course, one of the easiest ways to eat them is raw on a sandwich or salad. Put a sprinkle of sea salt and fresh ground pepper on them to make them even better. They're also delicious roasted, with a sprinkle of thyme. Tonight I'm going to try out a roasted corn and tomato pizza, which I'm pretty excited about. The recipe I want to share with you today is one I tried out yesterday and fell in love with. It's a excellent way to add a little pizzazz to your salad. You can even use the pickling marinade as a salad dressing too, a double whammy if you ask me.

As if the flavor of the pickled tomatoes isn't enough reason to eat them, I thought I'd share the health benefits of eating them as well. Let's start with the wonders of vinegar. Vinegar is great for digestion and bowel function. It can help keep cholesterol in check and help you avoid ulcers. It has been shown to kill viruses and can be used to cure hiccups. Studies have found in to be helpful in weight loss and in relieving headaches. The list could go on and on. Now on to tomatoes. Tomatoes are great for your skin and your circulatory system as it purifies the blood. They can also help prevent heart disease. The red pigment, lycopene, is a powerful antioxidant which can fight off cancer cells. They're high in vitamins and low in calories. Garlic, another ingredient in this delicious mix, is great for you as well. It can be a powerful antibiotic if eaten raw and is very good for your immune system. It is full of antioxidants. Just don't overdo it. A little goes a long way!

And now for the recipe:

Pickled Tomatoes
1 T olive oil
2 cloves garlic, thinly sliced
2 tsp mustard seed
2 tsp cumin
1/2 tsp crushed red pepper flakes
1/8 cup agave nectar (or organic sugar)
1 tsp salt
6 small, firm plum tomatoes halved and sliced

1. Warm oil in a small saucepan over medium heat. Stir in garlic and cook 1 minute. Add other spices and cook for 1 minute. Remove from heat to cool slightly.
2. Add vinegar and agave nectar, return pan to stove and cook 3-4 minutes over medium heat. Stir in salt and remove from stove to cool a bit again.
3. Place half the tomatoes in a jar or bowl, and then pour half the vinegar mixture on top. Put the rest of the tomatoes in the bowl and pour the remaining vinegar mixture over the top.
4. Cover and refrigerate overnight. Enjoy!

I tried this recipe with bell peppers too and found it to be equally enjoyable. Play around with pickling all kinds of veggies to liven of your vegetable reproitoire.

Scary Food News

Lately I've been reading more and more about obesegens, a recently proposed class of chemical compounds, foreign to the body, that are hypothesized to disrupt normal development or homeostasis of metabolism of lipids (fats) ultimately resulting in obesity. Obesegens are chemicals that are in the foods and drinks we consume that have been scientifically shown to increase the rate of obesity. They cause fats to stay in our bodies and make it harder for those fats to leave. in the case of obesegens, cutting calories may not be enough to keep off the weight. Obesegens could be one of the reasons why people can't seem to drop those last 5 or 10 pounds. Scary, huh?

Three major culprits have been identified. You'll want to pay attention to what you ingest at avoid being a victim as well. These nasty obesegens seem to be hiding just about everywhere.

One of the major culprits is BPA, a chemical found in plastics. Many scientists warn to stay away from plastics to avoid the obesegens leaching into your food in that way. Store your foods and drinks in stainless steel or glass.

Secondly, obesegens are also found in the pesticides that are used on fruits and vegetables. A list of the dirty dozen has been published which includes produce containing the highest levels of pesticides. These are the foods you definitely want to buy organic: celery, peaaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale, cherries, potatoes, and importated grapes. There are some foods that you don't need to worry about spending the extra to buy organic, however. They are the clean 15 and they include onions, avocado, sweet corn, pineapple, mangos, sweet peas, asparagus, kiwi, cabbage, eggplant, cataloupe, watermelon, grapefruit, sweet potato, honeydew, melon. Be educated when you shop the produce aisle and get the foods that are safest for you and your family.

Thirdly, obesegens are found in the hormones given to farm animals. Buy hormone-free meat products whenever possible. Also avoid meat products that have used antibiotics. Don't let the term "all-natural" fool you, be sure to look for the words hormone-free. If you can find free-range, that's a bonus as well. I recently read that growth hormones are not allowed to be administered to turkeys, so I've been choosing turkey more often, and checking the label to be sure it's all natural as well, with no antibiotics or fillers added. Look for sales and stock up. I find that I save alot of money by purchasing whole chickens rather than just the breast meat. It also helps to buy in bulk. You may find you are more limited with what's available to you at the store, but your health is worth it.

Now I know this is alot to absorb and it can feel very overwhelming when you consider all of the changes you might have to make. Take it in stride and remember you can't go back and change the past but you can influence the future. It's not just about being thin, it's about living a healthy, vital life. I know it's more expensive to buy organic, but I am strongly convinced that it's worth the extra cost for your health's sake. If you have to, cut corners in a few other areas of your life to have more money at the grocery store. Be careful about what you buy. Your health is worth it.

Next time you go to the store to stock up with food to fuel those active muscles of yours, use your knowledge to make good choices. Your body and mind will thank you.

Giant Sets

Whoa! Have I got a workout for you. Don't let the name fool you. Giant refers to the results you get, not the size you end up. Giant sets are a type of superset, where you do multiple exercises in a row with no rest. Most people superset two exercies, or sometime three. For example, they'll do a set of biceps curls paired with a set of bent-over rows , not resting until both sets are complete. Then, they'll take a 30 second rest. It's a great way to keep your heart rate up for a longer period of time to get more bang for your buck and also do your workout in a shorter amount of time. I want you to take it up another notch and do 5 exercises in a row, with no rest until all five exercises are done, at which point you can rest for a full minute. You'll get your heart rate up for an extended period of time, you'll save time, and you'll get toned in no time.

After warming up and making sure your muscles are loose, you're ready to get started with your workout. Pick one exercise for each of the 5 major upper body regions, so one shoulder exercise, one chest exercise, one back exercise, one biceps exercise, and one triceps exercise. I chose the overhead shoulder press, bench press, bent over row, overhead triceps extension, and biceps curl. Another combination you can try is lateral shoulder raises, chest flyes, seated row, triceps extension, and hammer curls. If you don't know what some of these exercises are, just google them. They're all fairly simple. You can even look up different exercises to try to keep your muscles guessing and to avoid boredom. Just be careful to use proper form and not rush your moves.

If you don't access to a gym or don't have lots of equipment, you can use resistance bands, dumbbells, or your own body weight. For example, you could do push-ups for your chest and chair dips for your triceps. If your hands are big enough to grip them, you can even use 2 liter bottles for biceps curls and overhead extensions. Get creative!

You can also adapt this idea for your lower body by choosing five exercises that target your legs and core. You could do squats, calf raises, lunges, crunches, and deadlifts. Your options are endless and the more variety you can create with your workouts, the better results you'll see. It's fun to play around with your exercises.

For each exercise, use enough weight that you can complete 10-12 reps, but the last 2 reps should be difficult, so don't make it too easy on yourself. Also, be sure to rest 1 full minute in between each giant set. Complete 3-4 sets of the giant set, being sure to rest in between each giant set of 5 exercises. Be sure to hydrate in between each set as well and be sure to stretch and eat a good recovery meal after your workout.

Let me know how your workout goes at plankerpower@gmail.com I love hearing about your successes and I'm always interested in feedback. Have a fabulously fit day!

A Different Kind of Power Walking

Adding weights to your walking routine is a fun way to take your walking up a notch. It's a great way to mix it up when you're getting bored with your workouts and it's a great way to boost your upper body muscle tone while getting in your cardio for the day. It burns more calories than just walking alone, so it's a winner all around. All you need are some very light hand weights or some wrist weights if you've got 'em. 2-3 pounds for each hand should do it. I just bought a pair and am loving them. I highly recommend high-tailing it to your local athletic store to get your hands on some. If it's feasible, maybe you could even walk or ride your bike to go purchase them. They're great!

Start off just walking to get warmed up. 5 minutes or so should do the trick. While you're warming up your legs, try to get your arms swinging too. Start to feel comfortable with the weights. Get your upper body loosened up and ready to work hard too while your legs are carrying you. Now you're ready to really get the fun started.

Start off by pumping your arms with a biceps curl motion while keeping a steady speed with your walking. Be sure to curl all the way up and then straighten your arms by your sides without locking your arms. Try to get in at least 25 repetitions per arm. Go back to regular walking for at least 1 minute.

Next, work those shoulders. Do some bent-arm shoulder raises while walking. Hold your arms at 90 degree angles, like you're halfway through a biceps curl, and lift your arms out to your sides so that your elbows are in a horizontal line with your shoulders. Hold those 90 degree angles at your elbows. Pause, then lower. Repeat at least 25 times. Return to regular walking for 1 minute.

Now we're on to triceps. Extend your arms straight up in the air with your palms facing each other above your head. Bend at the elbows to form 90 degree angles, keeping your palms facing each other and pause before returning to your original position. You can do one arm at a time or both at the same time, whatever is most comfortable to you. Repeat at least 25 times before returning to regular walking for at least 1 minute.

How about one more shoulder exercise so we all look good in our tank tops this summer? Try doing overhead presses with your palms facing in front of you while you walk. Again, go for high reps of at least 25. Feel the burn. Return to regular walking for at least 1 minute after your overhead extensions.

You can continue that pattern several times, or if you're feeling bold, you can try out some other exercises while you're walking as well. Be sure to go for high reps and pay attention to your form. I found I liked to do some punches with the wrist weights while I was walking. Front jabs and overhead jabs worked well. I was able to get even higher reps with them. I also tried really swinging my arms and working hard to focus on my muscles, all the way down to their tiny fibers, while I walked. Throughout the entire workout, be sure to maintain a decent speed with your walking while you're getting those arms into it. You want to be sure you get your heart rate up. Also, be sure to smile and have fun with it. I found that the more I got into my workout, the more I fell into a rhythm with the repetitions and had a blast. I hope you do too.

Don't forget to cool down when you're done and do some stretching. Also, be sure to hydrate and eat a balanced recovery meal since you just worked your muscles. They earned it. Now go enjoy the rest of your day. Make it great!

High Intensity Interval Training

A great way to get in a great cardio workout when you're crunched for time and looking to blast fat is high intensity interval training. Research has shown that high intensity interval training (HIIT) not only saves time, but it is much more efficient at blasting fat and helping to keep you lean while also getting your heart into better shape. It's an all-around winner that many fitness enthusiasts even call the secret to success so you might just want to give it a try, especially if you want to gain an edge on the competition or bust through a plateau. It's also great if you just want a killer workout that will keep your engine revved for the rest of the day. Here's how to do it.

First, pick a cardiovascular activity you enjoy doing. It can be a machine at the gym such as the elliptical or treadmill if you like that kind of thing or you can take it outside with a road run or bike ride. You pick! Next, make sure you've got a watch or timer that tracks time easily to the second. A timer is an added bonus. Make sure it will be easy to monitor your time spent exercising. Now you're ready to begin your workout.

1. Warm up for 2 minutes at a moderate pace.

2. Sprint (or go as fast as you can) for 30 seconds. If you're using a heart rate monitor, you want to be at a minimum of 75% of your maximum heart rate.

3. Slow your pace to an easy intensity for 90 seconds.

4. Repeat this cycle of sprinting for 30 seconds and recovering for 90 seconds 5-7 times, trying to increase your intensity on the sprint each time.

5. Cool down for 3 minutes at a very easy pace.

6. STRETCH.

If you're new to exercise, be sure to get cleared by your doctor before trying something this intense. Also, be sure to give your body easier days in between these HIIT workouts. I don't recommend doing this workout more than twice a week, as it is very intense. If you are recovering from an injury or injury-prone, be careful with this as well.

Nutrition is extremely important too, especially when training this hard and wanting to get results. Be sure to hydrate, eat lots of lean protein, fresh fruits and veggies, and whole grains. Don't eat anything for at least 90 minutes before this workout. Afterwards, a whey protein shake would make a great recovery meal. Be sure to include some quality carbohydrates, such as a banana and/or berries, with your protein choice in your recovery smoothie or meal as well.

Let me know how it works for you. I'm always interested in hearing from you at plankerpower@gmail.com. Make today great!

Fitness is for Everyone

The other day, I made comment to someone about how my exercise was going to be restricted in a couple of weeks and I was not thrilled about the idea of being forced to take time off. Obviously, certain situations require certain behaviors, and I'm more than happy to cooperate and follow doctor's orders, don't get me wrong, but the comment I received in response threw me for a loop and it's not the first time I've heard it. The person I was talking with responded by saying, "You don't need to work out. You're skinny. Who cares?" Rather than getting on my soapbox right then and there, I decided to save my speech for you, my readers, and hope you can help me to educate others as well, as I feel this topic is of epic importance.

While I definitely enjoy the benefits to my physical appearance of working out, such as a thinner waistline, sculpted arms, less jiggle, etc., the main reason I exercise is to stay healthy, not just skinny. I want other "skinny" people to realize the importance of working out as well. Exercise is necessary for EVERYONE, not just people trying to lose weight. Even skinny people may be unhealthy. Have you ever heard the term skinny fat? It sounds like an oxymoron but it's a real condition where a person looks thin on the outside, due to high metabolism, a minimal diet, smoking, or a number of other factors, but on the inside, their body composition is that of an overweight person. Sad, huh? So many women think that just because they can fit into a small size, they have nothing to worry about, when in fact, they may be worse off than a heavier person who gets physical activity into his or her day. If you had to pick between just two body types, which would you rather be--skinny and unhealthy, or a little heavier with a tight, fit body? I choose the latter.

It's healthiest to have a low body fat percentage, even if your body is bigger. Belly fat is the most dangerous of all. Even if you are "thin," you may have visceral fat deep inside your abdomen, encasing your organs, so be sure to use your muscles and move your body to keep that internal fat at bay. We all want to live long healthy lives, and look good too. Here's some ways to help you get fit as a fiddle both inside and out.

One of the easiest things you can do, first off, is make sure you are getting enough sleep. The journal Sleep found that people who sleep less than 5 hours a night are more likely to gain belly fat. I've also heard that stress can cause encourage the accumulation of body fat as well so try to keep that to a minimum as well. It's also better for your mental health to curb stress. Staying positive can help your waistline as well. Depression is directly related to deposits of visceral fat. Exercise, especially with a friend, can help lift your mood and help burn fat, a double whammy in this case.

Second, pump some iron. So many women are afraid of strength training, thinking it will cause them to bulk up, but I am living, breathing proof that that kind of thinking is incorrect. I read time and time again that strength training is the only way to drop body fat and change body composition. I have always worked out, but lifting weights changed my body more than any other activity did. I love the way it makes me look and feel and I get lots of positive feedback from others as well. Check out Oxygen magazine for some great workouts, or set up a session with a trainer, such as myself, if you need some tips on how to get started.

Stay hydrated, with water, not soda, even if it is diet soda. It's many fitness model's number one tip for keeping a tight middle. It curbs cravings, keeps your body systems running smoothly, helps your skin look better, gives you energy, and if practically free. Don't ever pass up a chance for a big glass of water.

Also, don't neglect your cardio. Get your heart pumping doing something you enjoy (biking, walking, running, swimming) for a minimum of 30 minutes, 5 times a week. I get my cardio in when I'm doing strength training by doing circuits and multi-joint exercises, such as squats, lunges, and push ups. I bet you can squeeze in 5 sitcoms a week so surely you can squeeze in some exercise. You owe it to yourself.

Do-Anywhere Workout

For all of you who wonder how you can get a workout in when you're on the road or can't get to the gym? If you've got a watch, a jump rope and a body, I found a do-anywhere workout for you. It's also a great way to mix up your workouts to keep your body guessing and getting stronger. If it's too advanced for you, don't get discouraged. It's easy to adapt and work up to this plan. Try doing each exercise for just 30 seconds. You can also do just 2 sets while you get used to it. Just get moving! Note: If you don't have a jump rope, try doing jumping jacks instead. Also, for the step ups and dips, be creative. You can use a staircase, chair, couch, crate, curb, park bench, etc. Be sure to smile when doing this workout. It will make it go by faster and easier.

Jump rope for 1 minute

Squats for 1 minute, rest 30 seconds, do 3-4 sets

Jump rope for 1 minute

Push-ups for 1 minute, rest for 1 minute, do 3-4 sets

Jump rope for 1 minute

Bench step-ups for 1 minute, rest 30 seconds, do 3-4 sets (you can use a step, chair, etc)

Jump rope for 1 minute

Triceps dips for 1 minute, rest 30 seconds, do 3-4 sets

Jump rope for 1 minute

Crunches for 1 minute, rest for 30 seconds, 3-4 sets

Jump rope for 1 minute

Stretch and hydrate. You did it!

Happy Trails

I LOVE running...the speed, the challenge, the sweat, the community, the races. I love every bit of it, sometime more so after the act than smack dab in the middle of it, but you get the idea, especially if you too are a runner. You know what else I LOVE? I love walking. Although walking moves at a much slower pace than running, so to get my 4-5 miles in I have to spend over an hour versus about 32-40 minutes for running, it's a physical activity that too often gets overlooked by all of us die-hard athletes. It should not be dismissed from our repertoire as it has so many wonderful qualities that often get overlooked. Now when I say walking, I don't mean a slow leisurely stroll. I mean getting your body moving at a decent speed, around 4 mph, getting your heart rate up a bit and if you're feeling especially energetic, getting your arms pumping. You want to be able to count it as exercise. Today, I took the time to notice those wonderful qualities as I put on my running shoes and hit the road for a good long walk.

Walking gives you time to stop and smell the roses. Don't worry, I won't count it against you if you stop for 15 seconds. One of the great things about walking is that you won't loose your momentum if you stop for a bit. When you're walking and you pass a yard with some beautiful flowers that are just begging to be sniffed, go ahead and sniff them. You'd never be able to do that on a run. Check out all of the scenery while you're walking. Look at all the magnificent trees, the beautiful houses and landscape. Take it all in! You won't regret it and it might inspire some ideas for your own homestead.

Also, anyone can be your walking buddy. You don't have to worry about slowing someone down or not being able to keep up. It's much easier to find someone to match your stride when walking. I love to walk with my mom and sister, both of whom would never agree to a run with me. It's also much easier to carry on a conversation when walking rather than running and if you can multi-task and getting your workout in while socializing, that's a double whammy.

Walking is great cross-training or an alternative to your regular routine. It's easy to get stuck in a rut with exercised but when you do the same thing over and over, your body adapts and the exercise slowly loses its effectiveness as your body gets used to the activity. Walking is a great way to keep your muscles guessing. Even die-hard athletes need a rest day here and there but many of us are so used to being on the move that we have a hard time sitting still all day. Walking is a way to work out your stir-craziness without upping your injury risk. Your muscles will thank you.

Still not convinced? Still not sure walking is your cup of tea? Maybe you need more of a challenge. Adding weights while walking ups your calorie burn so you get more bang for your buck. Try getting some light dumbbells and carry them along with you on your walk. Or you can try some weighted gloves. I don't recommend ankle weights as they can cause knee and joint injuries but even a weighted backpack would up the difficulty level. Just make sure you gradually work your way up to walking with weights. Don't go too heavy too fast.

The next time you're looking for something new to jazz up your workouts, give walking a try. I think you might find you like it. Let me know how it goes! I'm always interested in your feedback. E-mail me at plankerpower@gmail.com. Happy trails!

Seriously Good Veggie Burgers

Lately, I've been really trying to work hard on eating clean and cutting out the junk that sneaks its way into my diet, especially in condiments and packaged goods. I am also looking for new ways to spice up my protein intake without increasing my meat consumption. I've tried Morningstar and Boca products and find them to be quite tasty (Have you tried their sausage patties?) but was looking for something I can make on my own in order to control all of the ingredients I put into my body. So many of the packaged foods in the grocery store have too many preservatives and chemicals for me to feel good about eating them on a regular basis. As a fitness and health magazine junkie, I am notorious for tearing out healthy recipes and lately I've been focusing on the vegetarian ones. I've started to figure out which magazines have great recipes and which ones are just so-so. For example, I love the recipes in Runners World but often find the recipes in Oxygen magazine to be quite bland, unless they're smoothie recipes. Women's Health has some good ones too. I have no idea which magazine I tore this out of but I hope you find the recipe to be as delicious as I did. It's definitely a keeper for my recipe binder and hope it will be for you too as you make it your mission to eat healthier.

Black Bean Oat Burgers

1 can black beans, rinsed and drained

1 1/2 cups diced mushrooms

1/2 cup plain rolled oats

2 cloves garlic, chopped

1 egg, lightly beaten

1 Tbsp cumin

1/4 tsp black pepper

2 tsp olive oil

Place half of the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin and pepper. Process until well mixed. Add remaining beans and pulse machine until they're combined into the mixture. Form into 4-5 patties and brush each with olive oil. (Place in the fridge for an hour or more if you have time to help them stick together better.)

Heat olive oil over medium heat in a large skillet or grill pan. Cook eat patty for 3-4 minutes per side or until browned. Serve on toasted whole wheat buns or follow my lead and have it on top of a big mixed greens salad with tomato and homemade honey mustard...and maybe a dab of organic ketchup too :-) Enjoy!

The 10 Minute Workout

We all have those days where we just don't feel like going to the gym, but chances are we do feel like doing something healthy for ourselves, even if it is done in a short amount of time. I woke up not wanting to go the gym today after I got sucked into the Today Shoe but I knew I wanted to do some muscle-building today so I moved my workout to the living room and got to watch the news and get my workout in at the same time. On top of the already to good to be true win-win situation, I got my weight-lifting out of the way for the day in just 10 minutes. You don't have time to not do this workout.

First, pick 10 different exercises that work various parts of your body. Using moderate weights, do each exercise for a minute without stopping, completing as many reps as possible. Try to rotate between upper and lower body exercises to give your different muscles breaks while still keeping your heart rate up. Oh, and don't forget to do some cool-down stretching when you're all done. I like to stretch in the shower where the heat of the water helps me to get a really good stretch. It's another multi-tasking move that will help you to get more out of your morning, leaving you with time to still get to the beach, like I did this morning. Let me know how it goes. I love hearing from you!

Here's my workout from this morning. I did each exercise for a minute, or until muscle failure using 8 pound dumbbells.

Biceps curls

Squats

Overhead triceps presses

Dead-lifts

Shoulder press

Calf raises

Pushups

Wide leg squats

Crunches

Triceps dips

Finally, Sssssstreeetch! You just got fit in no time. Now go enjoy your day!

Staying Fit on Vacation

Hopefully this summer, you get some time for a much needed vacation or two, and when you get out of town, it's very easy to get out of your fitness routine. If you're like me, the last thing you want to do is hole up in the hotel fitness center when you'd rather be checking out the local attractions and culture, which usually includes eating and drinking more indulgently than I would at home. Woops! And I also have a hunch that you also don't want to slide backwards on your fitness progress while enjoying yourself. You want to be able to feel good and fit on your vacation and be able to jump back into your fitness routine when you return home. So the question is, How do you live it up on vacation without destorying your hard earned tight body? I want to share some tips with you that I like to take on the road with me when I travel.

First, don't set your expectations too high for yourself. You're going to work out less. You're going to cheat on your diet. You're allowed to--you're on vacation. Focus on maintenance. Try to make it so you don't have a hole to dig yourself back out of when you return. For example, if you normally run every morning. Try to run every other morning, or every third morning on vacation. Or, if you don't feel like running, or the logistics are too difficult to figure out, just make sure you get in some good long walks while you're checking out the local area.

Next, bring along a resistance band. These weigh practically nothing, take up very little room in your suitcase, can be used just about anywhere, are very affordable, and are extremely useful for keeping your strength up to speed when you can't get your hand on any weights. Do a circuit a couple of times while you're out of town and I bet you'll find that you're not struggling when you hit the weights back home. They usually come with directions or you can find all kids of ideas by simply typing in resistance band workouts into an internet search engine. I like to do a full-body circuit going for high reps and I try to really concentrate on my form. Keep that heart rate up by not resting in between exercises and then resting for just a minute between circuits. Do 2-3 circuits. You can bust out a good workout in 20 minutes. Other great do-anywhere exercises include push-ups, sit-ups, dips, lunges, squats, and mountain climbers.

Third, move whenever possible. Walk on the non-moving walkway at the airport. Take the steps over the escalator, carry your own bags, park far away, etc. Keep reminding yourself throughout the day that it will pay off to squeeze in any random act of fitness you can get. Even the hotel pool can help you stay fit if you just hop in and move around a bit rather that sitting and watching others enjoy it. It will pay off. I have an aunt who loves to cruise and indulges when she does but she never gains a pound because she takes the steps rather than the elevator every time she changes floors. She never sets a foot in the gym though. Smart woman!

Fourth, keep your system running strong by making sure you drink tons of water. Don't ever let yourself get caught without a water bottle. You can never drink too much water. Keep your system flushed of toxins, keep your digestive system running more smoothly, and find yourself with more energy as a result of simply being hydrated. Trsut me, this one with make your vacation so much more enjoyable.

Finally, relax! Take some time to just give your body a break. If you can afford it, go for a massage or get a pedicure. If you want to save money, trade massages with your spouse or traveling partner. It just might lead to keeping your relationship in tip-top shape as well. Part of your total health includes emotional health and vacations are intended to help keep your mental and emotional health in shape, so let your vacation do it's job. Have fun!