Warrior Dash

Hello Everyone, I am back!  Again, I let too much time lapse between posts and I apologize.  Recently, June 10th to be exact, I participated in the Warrior Dash.  What is the Warrior Dash?  It is a 3 mile 13 obstacle race.  It is a fundraising event for St. Judes Children's Hospital.

I trained for approximately 12 weeks to be strong and aerobically ready for this "dash".  The training consisted of resistance work 3 times a week.  Squats, lunges, running up stairs, running up and down hills, upper body weight work (biceps, triceps, shoulder presses, push ups, lat pull downs etc. etc.).  I ran almost every day on my treadmill or outside on trails through the woods.  I would not consider myself a runner but having just spent the last 12 weeks running almost everyday (except when I came down with a sinus infection/bronchitis), I feel like I am possibly now in the category of being a novice runner.  Now post "dash" I continue to run every other day and thoroughly enjoy the runners "high" I get from it.  When you work out doing any type of fitness at high intensity..running, tennis, dancing, cycling or even yoga (which is not high intensity), your serotonin levels rise (these are your feel good hormones that make you feel happy and at peace).

After the "Dash" I had that runner's high for almost a week.  I will be back training again in a couple of weeks as I plan to do another "Dash" in September.

 

Anyone interested in training with me and joining us for the September Warrior Dash just give me a call at 203-984-3561.  It is great to challenge your body and/or your mind more often than you are used to.  Pick a challenge any challenge and do this for yourself you won't regret it!!!

Eating pre-exercise

Alot of people question what they should consume prior to exercise and then what they should (or should they eat after exercise).  This post should come in handy if this is a question you have pondered.

Before exercise/race/competition/and or a game you should consume a high-carbohydrate snack which is low in fat and protein.  This should be eaten about 60 minutes prior to exercise/practice or competition.  This type of snack will provide energy and help prevent hunger that may hinder performance.  Foods that are high in carbohydrates will digest quickly and fuel the muscles for exercise.  Avoid foods that are high in protein and fat as they take longer to digest and may cause stomach upset during your activity. Excellend pre-exercise snacks include fruit (nonacidic fruits), granola bar, raisins, a bagel or english muffin (whole grain please) with jelly, dry cereal and a high carb energy bar.

You should not exercise on an empty stomach, remember your muscles need carbs to store the proper energy which used during muscle movement.

Eating after exercise is just as important as you will need to restore the lost glycogen (our energy fuel).  So, about 30 minutes after exercising is a good time to begin to consume a high-carb snack with protein.  If you miss having a snack it could result in premature muscle fatigue and prolonged muscle soreness.

Eating healthy throughout the day will help to restore and replenish the energy stores in our muscles to be used the next time we workout or do some physical activities.

Some excellent POST-workout snacks include a peanut butter and banana sandwich (using all natural peanut butter...I prefer Crazy Richard's brand of peanut butter), chocolate low-fat or skim milk, low-fat yogurt, trail mix (not with M & M's), healthy cereal with skim milk, fruit with peanut butter, or energy bars.

If you don't have an appetite after exercise then the liquid food are best (smoothy, liquid yogurt, milk etc.)

I hope this has been helpful to those who may not know how to keep up their energy during a workout session, or race, or baseball game etc.

I am thrilled to add that tonight starts my trial Ladies' Sculpt and Tone class at my house at 7:00 p.m., I have 11 ladies joining me this month to get strong and healthy....cheers to the ladies for being my guinea pigs.

Results!

Everyone seems to want results when it comes to weight and fitness and they want results FAST!!! Everyone knows you can't transform your body overnight or even in a week.  If you follow a good plan (eating the right foods and exercising) you can transform your body and health for LIFE!!!

As the warm weather approaches people start emerging from their homes to go for walks, play tennis, jog, garden, swim etc. etc..  Physical activity begins to increase, more water is consumed to keep us hydrated and if you are like me, my consumption of food changes to lighter meals including salads, grilled fish and meats, and tons of delicious summer fruits.  With these changes it is easy to begin shedding some pounds and feel healthier.  Why not keep this going throughout the year?

The results you want are yours for the taking.  Starting your healthy routine in Spring is a smart approach.  Everything begins to blossom in Spring..spring is for new life so why not start the new you now.

Apologies

First, and foremost, I would like to apologize for my absence in the past month.  Being in school, working extra hours, being  a mom and taking care of a house does not leave too much leisure time in my life.  I have a six week break for summer (before my summer session begins) so I am going to give you as much fitness/nutrition/wellness information as I can.  Let's just say....I AM BACK!!!!  Oh yes, and I almost forgot....I have been training for the Warrior Dash which is coming up fast (June 10th).  I was able to raise $500 for St. Judes Children's Hospital!!!!

Our Bones (and Exercise)

How important are your bones???

Our bones create support for our body, structure, they are the chief storage area for calcium and phosphorus (two highly needed minerals for homeostasis)and our bloodcells are formed in the red bone marrow.  I would say our BONES are "extremely IMPORTANT".

Do you want strong bones for life?  I think the answer to that question is a big fat YES!!! 

Our bones strength can be altered depending on our lifestyle.  If you don't move around physically just due to share laziness or illness or fracture, the bone loses it's ability to remodel (become stronger with new bone cells being deposited).  The bone actually becomes thinner and weaker.

Research shows that high-impact intermittent strains (through exercise) can help influence the deposition of bone.

When exercising at high impact (running, jumping etc.) the muscle pulls on the bone and creates the activity of new bone cells (osteoblasts) to help thicken and strengthen your bones.

Weight bearing activities as well (ie: resistance training) has the same effect. Keeping your bones young and healthy should be a priority.  Healthy bones resist fracture more than weakened frail, brittle, pourous bones.

Don't be afraid to do some jumping rope, jogging, and weightlifting using free weights or machines (or even your own body weight when doing dips, pushups, squats and lunges)

Have fun with it and keep those bones thick and strong!!!!!!!!!!!!!!11

An Apple a Day!

Hello and Happy National Nutrition month!  Yes the month of March is Nutrition month.

Today I want to tell you some facts about the apple.  There are so many varieties of this fruit to choose from and all are packed with health benefits.

The old adage "an apple a day keeps the doctor away" could well hold true.  According to many studies apples may reduce the risk of several common cancers, as well as protect the brain from the damage that causes conditions such as Alzheimer's and Parkinson's disease.  Antioxidant compounds in the skin of apples, in particular quercetin, epicatechin and procyanidin, are thought to be responsible for this protective action.  Apples contain a soluble fiber called pectin, which lowers high cholesterol levels and regulates digestive function.

Nutrients:  Vitamins B3, C, E, K, beta-carotene, biotin, folate, calcium, chromium, iron, magnesium, manganese, phosphorus, potassium, zinc; fiber; and is a good carbohydrate (what the body uses and stores for energy)

Go ahead, enjoy a nice, crisp apple everyday!!!

Oils...do you need a Change?

Wow, again I have not had spare time to give you guys some great health/fitness information.  Sorry about that sometimes life is so hectic that taking a few minutes to relax and share some news with you goes by the wayside.

Today I want to talk about some "healthy" fats....oils!!!!

Oils are fat, but most often are healthy fats and full of flavor.  A tablespoon of any PLANT sourced oil contains 120 calories and 14 grams of total fat.  Color, flavor and recommended cooking uses vary and so does nutrition, specifically the mix of saturated and unsaturated fats.  With sales of specialty oils booming, I will compare some of the oils for you.  Olive oil and canola oil are definitely the favored healthy oils.

Remember that saturated and transfats are NOT HEALTHY FATS!  You want to look for mono and poly UNsaturated fats.

Pistachio oil is widely used in cosmetics for it's vitamin E content, now its being used as a tasty addition due to it's full nutty flavor.  14% saturated, 49% mono, 33% poly.

Coconut oil long used in Asian cuisine it is loaded with SATURATED fat.   Use small amounts if necessary. 86% saturated, 6% mono, 2% poly.

Olive oil is a SUPERSTAR for it's heart-healthy monounsaturated fatty acids and delicious flavor.  Use the cheaper milder olive oils for cooking and save the more expensive full flavor for salads and dipping.  14% saturated, 73% mono, 11% poly.

Canola oil is lowest saturated fat content of any oil out there.  Has neutral flavor so good for baking or cooking and salad dressings.  7% saturated, 64% mono, 28% poly.

Walnut oil is a leader in polyunsaturated fat meaning omega-3's!!!  Flavor is not held in heat so used for dressings.  9% saturated, 23% mono, 63% poly.

Toasted sesame oil pretty much has an equal balance of mono and polyunsaturated fats.  Use to give stir fry a rich, toasty flavor..not good to heat at high temps as it has a high smoke point.  14% saturated, 40 % mono, 42% poly.

Refined peanut oil is a healthy option for frying foods due to it's absorption factor.  It also containes resveratrol, the hearth healthy antioxidant found in red wine. 17% saturated, 46% mono, 32% poly.

I hope this bit of nutritional information about oils has been healthful!!!!  Enjoy healthy eating and a healthy life!!!