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!!!

YOGA- Union of Body and Mind!

Yoga is an ancient system of exercise from India.  Yoga comes from the Indian word yuj, which means to bind together, to join or to unite.  It is the union of the mind, body and spirit.  It is a system of exercise that combines stretching and breathing with a relaxed awareness, resulting in a beautiful, toned body, glowing complexion, and a positive attitude toward life.

When you practice yoga it teaches you to take responsibility for yourself, for your physical and mental well-being, teaches you to respond to  the needs of the  moment with sensitivity and grace.

Everyone can practice yoga.  It is for everybody.  We all have a body that can be trained in some manner.  The thoughtful practice of yoga promotes a mental and physical flexibility that students find beneficial in all areas of life, unlimited by concerns of aging, sex, or strength.  All you need is comfy clothing, a mat, and firm determination to do something about your life. Yoga helps develop balance, flexibility, vitality, and strength.  Yoga can help reduce stress, increases awareness, and calms the mind.  Yoga is a MINDFULL approach to exercise!!!!

Horseradish?

Who would think this root with such a kick would give us some great nutrients!  Used as a medicine in the Middle Ages, horseradish has antibacterial, diuretic, and stimulant properties.

The aroma and strong taste of horseradish are almost unnoticeable until it is cut or grated and its volatile oils are released.  These oils, particularly mustard oil, have natural antibiotc properties that can help with various ailments, including respiratory tract infections such as coughs and sinus congestion, and urinary tract infections.  This root vegetable stimulates the digestion and is an effective diuretic.  It also promotes perspiration, making it useful for cold and flu relief.

Nutrients:  Vitamins B3, C, K, beta-carotene, folate, calcium, iron, magnesium phosphate, potassium, selenium and zinc.

Tip:  mix fresh grated horseradish with vinegar to prevent it from browning and becoming bitter.

Training

I wanted to let you all know that I have begun training for the "Warrior Dash", that's right I have decided to partake in this 3.11 mile race/obstacle course as a birthday treat to myself in June.  Glutten for punishment, maybe, or just needing a great physical challenge to see what this 48 year old body can do.

If you want to check it out just go to their website:  http://www.warriordash.com/   I am registering for the New England race which will take place June 9th in Thompson, CT. I have a handful of friends/relatives joining me that day. Anyone interested in registering and training let me know.

Funny because I don't particularly enjoy running and most of the training is running.  This will boost my endurance and metabolism.  I started my training this past Sunday morning with a 1 1/2 mile treadmill run and full body strength workout (which included:  squats, lunges, bicep curls, tricep dips, pushups, crunches, planks, shoulder presses, and upright rows), Monday was a 2 mile run followed by some easy squats and jumping jacks.  Tuesday 1/2 mile run and full set of strength work and today a 2 mile run on treadmill (at this point I am running an 11 minute mile which is slow for "real" runners) I followed up today with more lunging using a 30 lb. bar and squats as well.  After every workout I do at least 5 to 10 minutes of a full body stretch...trying to hit all muscles!

I will keep you posted from time to time of my progress in training.

Hope everyone has a wonderful Wednesday!!!!!!!!!!!!

Ready, Set, who wants to Row?

Torch calories and firm up (all while sitting down).  Who has not yet tried the rowing machine at their gym?  It happens to be one of my personal faves.  I like to fit in 10  to 20 minutes in a circuit of cardio.   Pass that crowd waiting at the treadmills or ellipticals and make a beeline to the rowing machines.  You will burn up to 50% more calories while strengthening nearly all the muscles from your shoulders to your calves.

Here's what you can do to get a decent workout.  Simply set the damper (a device on the side of the flywheel that controls the drag) between 3 and 5, choose a pace mode, and row.  After 9 minutes get up and stretch and walk around for a minute (you can do walking lunges or squats).  Sit back down and finish up your second half.

Form check:
1.  Wrap fingers lightly around the handle and keep wrists straight.
2.  Extend arms in front of you, keeping shoulders relaxed - no hunching!
3.  Hinge forward from the hips and bend knees until their over ankles.
4.  Push through feet, extend legs, and lean back slightly; keep shoulders relaxed.
5.  Draw elbows straight back to sides until hands reach ribs.
6.  To start the next stroke, extend arms, and then bend knees to slide the seat forward.

Enjoy something new....change is good especially to challenge your muscles!

Snow Time Fun

How appropriate to post today about enjoying the snow and burning numerous calories. Today it just so happens to be a true winter's day with the white stuff cascading down all around us.    So don't just sit behind a window peering out at the lovely white flakes, grab your coat, boots, gloves and hat and get outside and enjoy the wonders of this season.

It is amazing the number of calories you can burn by doing something physical outside on the snow covered ground.  First off, you are burning calories just trying to keep warm, homeostasis (our bodies attempt at regulating our temperature in all conditions).  The ground is covered and walking thru snow (especially deep snow) can be a challenge, we not only are burning calories and using all the muscles in our legs but working strengthening and stabilizing our core by trying to stay balanced.

Throw on a pair of snow shoes and in an hours walk you can burn up to 550 calories. This is great for cardio and endurance training.  Running around, shoveling, sledding, snowball fights, building forts and snow angels all active ways of burning many calories while enjoying some fresh air.  Sledding helps to raise the heart raise with each climb up the hill pulling the sled behind you and if you have young kids most likely they will want a ride uphill in that sled.  This is a great cardio and lower body workout.

Winter does not have to be an excuse for not exercising...use what nature gives us and enjoy your own backyard or neighborhood park.

BICYCLING

Bicycling is a fantastic way to use your muscles and burn calories.  Whether you are cycling on a stationery bike indoors  (spinning) or grabbing your road bike or all terrain to head outdoors it's a great form of exercise.

Below are a list of riding clubs in the Connecticut area that offer some safe rides with a group of cycling enthusiasts.

Sound Cyclists:  http://www.soundcyclists.com/ this is the largest organized cycling club in New England and the one mentioned  most often in the magazine Healthy Life.  It sponsors organized rides ranging from beginner to competitive.

The Southern Connecticut Cycle Club:  http://www.ctcycle.org/ this is a New Haven based riding club that sponsors rides and events many of which are along the CT shoreline.  This is nonprofit group who offer a newsletter along with rides for beginners to competitive riders has discounts at bike shops as well.

The Bethel Cycle Sport and Triathlon Club:  http://www.bethelcycle.com/ This is a nonprofit group comprised of cyclists and triathletes dedicated to sharing their passion and encouraging new riders to join in their group.

Hat City Cyclists:  http://www.hatcitycyclists.org/  This is a Bethel based group of cyclists of various skill levels dedicated to promoting road and mountain biking in and around the Danbury area of Connecticut.

Tokeneke Road Club:  www.odinscrows.com/tokeneke/index.shtml  This is the US federation cycling team based at the Pedal and Pump race shop in Darien, CT.  It is considered one of the largest adn most successful racing clubs in New England.

Trifitness:  http://www.treakfairfield.com/  or http://www.trifitness.net/  A swim, bike and run training center in Fairfield, sponsors its own cycling group and rides in collaboration with the Trek Cycle shop in Fairfield.

I hope those of you who are riders or those interested in taking up this activity will appreciate this useful list.

Enjoy the ride!

2012

The new year is upon us and one of my many resolutions was to write daily in this blog bringing my readers a plethora of health and fitness information.  Well, we are five days into the 2012 and this is my first post. (sorry folks).

Someone very near and dear to me passed away Tuesday after a tough, long struggle with cancer.  This person was a hero in my eyes.  I am speaking of my cousin Mike who left us at the very young age of 48.  Mike had a real zest for life, doing exactly what it was he wanted to do for himself and his beautiful wife and daughter.  He was so strong thru this battle and always had a smile for everyone.

Mike read this blog from day one and from time to time would give me some personal feedback, which I appreciated so much.  Mike, I know you are an angel looking down upon us all, I love you dearly and will miss you very very much!!!  Your spirit will be here with us forever!!!!!!!!!!!!


Now onto the real business at hand, "health and fitness".  How many of you made a New Year's resolution of eating healthier and exercising?  Did you know this is the #1 resolution in the country?

I am going to list a few important reasons to get off your GLUTES and get moving!!!

1.  Exercising slows the aging process.  Meaning if you exercise regularly (meaning 3 to 5 days a week) age-related disabilities - like arthritis, circulatory problems, muscle atrophy etc.  Any type of exercise that makes you breathe hard has the same effect as running or cycling.

2.  Boosting your metabolism is something everyone should be interested in.  Your metabolism is what burns calories daily.  Doing 45 minutes of vigorous exercise will burn calories up to 14 hours.  (moderate exercise means working hard enought to break a sweat and you're able to talk but not sing) (vigorous exercise means you're breathing hard and you have to pause to catch your breath every few words)

3.  If you want to ease pain move your body.  Muscle stiffness and knots can cause real discomfort.  Moving daily helps to release the tension and lactic acid build up in the muscles.  Just moving 10 minutes a day releases stress (STRESS is not good for our bodies at all!)

4.  People who exercise on a daily basis got less colds.  Why again exercise releases stress, stress causes the immune system to get weakened.  When you work out daily this helps to maintain a healthy immune system, I can go into this scientifically but will spare you.

5.  Bring down blood pressure.  Walking, hiking, cycling, swimming all these things considered exercise will help reduce both the systolic and diastolic pressure.  Exercising helps to build a stronger heart the stronger your heart the more efficient your circulatory system will be.  Meaning the heart will not have to work so hard to pump the blood thru your body as you build up the heart muscle during exercise.

Don't forget the most important muscle in our bodies is our HEART!!!  Keep it healthy by doing something good for it, eating right and doing aerobic exercises to keep it strong!!!

6.  Who wants to have a sharp mind?  Well it has been found that exercising helps to reduce the risk of dementia and will slow the progression of alzheimers.

7.  Easing depression without medication.  Just 30 minutes of exercise will boost the mood in people who suffer with depression.

8.  Lowering your blood fats, short bouts of exercise help lower your triglycerides after you eat a meal.  If you can't commit to 30 minutes a day, then do 10 minutes three times a day.

9.  Making your day to day living easier (who doesn't want that?)  Older people who walk at a moderate pace everyday and did some strength training every week find it easier to get in and out of chairs, up and down stairs, in and out of tubs and carrying groceries.  This is just keeping a healthy function of life.

Now that you have read a few reasons to get that body moving, go on get up and turn on some music and move that BODY!!!!!!