Stocking Your Pantry for Success

I know, I know. It's been awhile. Yet, I realized that I have some valuable lessons I am learning in this new "full-time" job, which includes being able to juggle better than ever before. But, I also have been learning how to teach people some great tricks to being healthy, being a military health educator and all.

One of the easiest things you can do to set yourself up for healthy success is to stock your pantry with the right things that make eating healthy easier.

Here are a few things that I cannot live without.

Olive oil. I cook pretty much everything in olive oil. It serves as a "healthy" fat and tastes fabulous. Not sure how to use it? Check out this link to see a list of great suggestion. There is nothing better than a raw or slightly steamed veggie salad drizzled with olive oil and balsamic vinegar.

Eggs. Whether you believe the hype or not, eggs are a great food to keep in the fridge. An egg a day keeps the doctor away? Endorsed by Dr. Oz, perhaps this on again, off again "good" food is here to stay. I like them because they taste good, have enough protein and fat to satisfy hunger, and are super easy to cook. You can also cook them a variety of ways, so you can switch things up (hard boiled and added to tuna salad, scrambled, or fried). This one gets bonus points for boosting high levels of choline, which is good for your brain.

Oatmeal. Aside from the heart health aspects of this nutritional powerhouse, you can use it as a vehicle for either sweet or savory. Add some cheese, nuts, raisins, a dash of cinnamon, a squeeze of honey or a spoon of peanut butter to boost flavor and add nutrients.

Chocolate milk. The true "recovery" drink. My brother has long been a proponent of this perfect, after work-out treat. Boasting the perfect ration for muscle recovery (4:1 carbs:protein). The sugar from the milk and the chocolate does something special, too. It adds the important insulin spike that promotes faster muscle recovery and growth. So, go ahead. Be a kid again and gulp down a icy, cold glass of chocolate milk after your next workout.

Anna Marie

Grilled Portabella Sandwich

Way overdue on a post, but I guess this is what working full-time does to your unpaid, part-time, creative endeavors.

Anyhow, on this lazy (really not so lazy) Sunday afternoon....I fired up the grill to make us a delicious afternoon delight.

Here is what you need:
Crusty french bread (whole wheat works just as well as white)
Fresh buffalo mozzarella (go ahead and try saying it like Giada does...) - sliced in rounds
Fresh, whole portabella mushrooms
EVOO
sea salt
italian spices
mayo (olive oil based)
tomato slices
balsamic vinegar

1. Fire up the grill to medium heat.
2. Coat mushrooms in EVOO and cook on grill (5 minutes each side. They will be cooked, but still firm (and smell delicious).
3. Cut bread open. Spread lightly with mayo.
4. Add tomato slices and sprinkle with sea salt and italian seasoning.
5. Add mozzarella.
6. Drizzle with balsamic vinegar.
7. Add mushrooms to sandwich.

Enjoy!

Anna Marie

Finding Your Motivation (at the end of the workday)

This post comes as a special response to a special request. My baby sister, who is not so much a baby anymore, finally landed a position, in her field, doing what she loves: writing. I myself recently started a position in health education (part of my field), so I feel her on this one. How, after a 9 hour day of work, do you find the motivation to go to the gym.

I think of my friend Michelle, who somehow juggles a professional position, a family that includes a husband, and three children (two of which are fairly recent additions….meaning TWINS!!!) and still finds the motivation and manages to workout.

So with that said, if she can do it, I think anyone can. However, I will press on and provide some practical (and perhaps not so practical) tips for keeping your motivation high.

First, I suggest considering other alternatives. What do I mean? Well, I am lucky to have landed a position that has, as a job responsibility, “to be a model of health and wellness.” My job therefore has three hours built in a week for “PT” (military speak for physical training). Great – I love it, and it helps, but typically my workouts include five days/week for about an hour and a half. So…I am also trying to squeeze in my workouts in other places (besides 7-8am…which then if you subtract a super fast shower, get dressed and look half-way decent…it’s becomes more like 45 minutes). Yes, I show up at work with slightly damp, curly/frizzy hair, no makeup and still sweating.  But I am ready for my day.

Other alternatives:

Can you get your workout done in the a.m.? Get up earlier, knock it out, and be done for the day? I highly suggest this route, because it takes away the temptation of not doing it or making excuses. I wake up at 5am and roll out of our parking garage by 5:15am, coffee in hand. I do part of my work out prior to spin class on Tuesday and Thursday, and then hit the rest afterwards. On MWF, I lift first and then run. If something comes up….I squeeze the workout in at lunchtime and do my run early, to avoid the extreme heat at mid-day.

That leads me to my next suggestion….

Break it up? Perhaps you can’t fathom the idea of giving up part of the sacred lunch hour (I hate an hour lunch anyhow). What about doing your “metabolic training” (aka cardio) in the a.m. and then hitting just the workout in the afternoon? Pack so you can be prepared. Cltothes? Toiletries? Always keep what you need on hand.

Or mixing it up…lunchtime run? No shower? Baby wipes are fantastic alternatives (for the hardcore). I love working on a military base, because there are showers everywhere.

If this still isn’t working for you…saving it for the end of the day is the least preferred, but often only resort for most people.

Here are some tips to make it happen: 

• Pack you stuff: work out clothes, shoes, and whatever else you might need. Pack it the night before and load it into your car, so it is there.
• Pack your food. Working out at the end of the day is great for your muscles…your body is warm from moving all day, so your risk for injury is decreased. However, you have to eat carefully, so your stomach isn’t full at the end of the day and you have fueled your body appropriately. Small meals/snacks every two-three hours that include carbs and protein are a good idea. Trying to hold off on eating about 2-3 hours before you hit the gym, except for a light snack (apple? Granola bar?)
• Change your clothes at work, before you get in your car to leave. This increases the guilt factor if you start to head home instead.
• Sign up your accountability buddy…someone who will hold you to that afternoon/evening workout. Or at least remind you on the way out the door.
• Have an awesome, kick ass play-list preloaded on the ipod/mp3 ready to go. Listen to it on the way to the gym to get psyched up about working out.
• Know what your workout is, and stick to it. Don’t wonder around wondering what you should do next. Plan it out and hit it hard. All those little breaks throughout your work day offer a great time to jot down your workout plan for that night. Ahem…you know, when you check your email (Facebook) or check up on the latest world news (change your status, tweet, or read my blog). Keep a notepad handy and jot down your moves.

Remember to fuel up within 30-60 minutes post workout. Otherwise, you are cheating your workout and your muscles out of the best recovery possible. When in doubt, grab a glass of ice-cold fat-free chocolate milk.

 A few other things that make it easier…

• An awesome, organized gym bag. I love Lesportsac, so that is my choice (medium duffel).
• I always hang my towel up to dry in my truck. This cuts down on having to use new towels everyday. Yes, people. I reuse the same towel for a week. I dry off AFTER I shower (which means I am clean). I either hang it in my truck or in my office, so it is one less thing I have to remember to re-pack all week (and less laundry – bonus!).
• I have the best toiletries bag EVER!  See photo below…costs anywhere from $11-14 online. Keyword search “shower tote”

Now get your asses to the gym!

Anna Marie

Book Review: The New Rules of Lifting For Abs

They do no promise you will have this guys abs...but catchy, right?

If you are anything like me, you are constantly looking for some new way to invigorate, improve or change your workouts for the better.  I get tired of reading the same regurgitated fitness articles. There are only so many ways to write “how to do lunges?”

I just finished reading a book instead. Well, not just finished. I did finish it before the relocation to FL, so I am just now getting around to writing my review. This was not just any old book, but the latest by Lou Schuler and Alwyn Cosgrove, “The New Rules of Lifting for Abs.”

If you’re thinking, “Book? I don’t want to read a whole book! I like quick reading, like a Yahoo blurb for my fitness updates.” Never mind those articles. The latest from Schuler and Cosgrove’s is a quick read, and flows like a conversation with a real, live personal trainer. As a writer, I appreciate such narrative writing style that feels like the author is talking in a natural voice to me, as opposed to being authoritatively academic.

The New Rules of Lifting for Abs is a breath of fresh air into the world of fitness, touting a functional fitness approach as the new cutting edge. The authors also separate themselves from the “weight loss” genre, more correctly calling it a text about “body composition” correcting several myths in one fell swoop. Don’t let the title fool you – this approach is not just about abs (but it certainly gets your attention). Schuler and Cosgrove make the argument, and rightly so, that your core is key to total body functionality. It is your center and perhaps one of the most important areas of your body.

My researcher side loves the categories the authors provide, allowing the reader to find herself floating in the midst of the fitness continuum (or what I would call a nicely segmented audience). However, as a person who already adheres to a functional fitness approach, I felt a little left out. However, this small, but important section helps the reader orient herself to where she currently stands and visualize the place where this new approach can take her.

This book provides a plan for training the core in coordination with everything else. Functionality is the emphasis – a workout that makes you better at everything you do, not just working out. The idea is that your workout will benefit your ability to complete your real life tasks better and more efficiently. Things like carrying toddlers sideways up flights of stairs, lugging large amounts of grocery bags to and from your vehicle (with more in one hand than the other), and to do more serious work, like running sprints after small children.  These are things both my husband and I have done on a weekly basis, made more difficult by living in a three-story townhome (and now a 4^th floor condo).

The authors redefine the average person’s definition of “abs” and jump right to the meat of what exactly you will get from the text; a four-part workout. No nonsense and seemingly simple with a dynamic warm-up, core training, strength training, and metabolic work (Yet another redefinition? Cardio? Nah. Start calling it “metabolic training”). There are sixteen rules (9 fitness focused and 7 nutrition focused…again, simple is good) and the benefits of these new rules are clear and easy to understand, which is vital to helping make a behavior change (in this case, a new approach to working out).

Simple tests, like the hip check, allow the reader to see, with little effort, the small weaknesses originating from the core, and understand how this program will make her stronger. It is with small, common sense approaches and explanations that Schuler and Cosgrove draw you into their ideas. The science is not too heavy, but convincing enough to keep you reading. As a NASM Certified Personal Trainer, I was convinced, as the elements that I know as fundamentally important to fitness are not only present in this approach, but a core component of it (perhaps a little pun intended): Stabilization, dynamic stabilization and integrated stabilization. Not entirely new concepts, but essential to the right approach to overall functional fitness.

The workout plan is ideal; four to six weeks and then there is a change. Perfect for keeping the body guessing (and adapting). The program is simple and you could get away with not using an actual gym, with a few small purchases.

The exercises in each phase are challenging, invigorating, and dare I say fun to try. Just as Schuler and Cosgrove state, they do draw some stares and unusual comments from other “out of the loop” gym goers. But keep watching…after a few weeks, you’ll see your peers trying to imitate these moves (ahem…I saw you ripping off my Turkish get ups…).

The plan is clearly written so you know which phase to start, how long to keep at it, and exactly what to do. I would’ve preferred a book with tabs and everything organized into a nice, neat workbook type appendix, but I am “that” person who goes over the deep end. This part of the book gets a little confusing and not as user friendly as I would prefer, but the important part is that all of the ingredients are in there.

Exercise descriptions are easy to follow and provide notes and guidance that keep you focused on good form (and how to recognize bad form when it happens). An easy rule keeps things in perspective…”If you can’t understand why anyone would need to rest more than 15 seconds, that a sign you didn’t do the exercise right” (p.97).  Tips on regression and progression of exercises are provided, as well as for the overall workout plan.

Lastly, I would fail you, my readers, in this book review, if I did not mention the last few chapters focused on nutrition. Again, straight to the point, non-nonsense, no gimmicks, rules for getting your diet on what I’d call a functional track. The authors give you the straight answers that will help you eat in a way that supports a healthy and active body. They squash the myriad of diet fads and fictions telling it like it is…eat clean, often and balanced.  Wrapping with a great Q&A section (I found some of my own questions here), these guys have done it again.

Now…back to those Turkish Get Ups...

Anna Marie

Go Folic!

To all my female and male readers....just your friendly folic reminder!

Ladies - make sure you get enough folic acid in your diet (either from food (ideal - think cereals for an easy source) or a vitamin (i.e., one a day). The important reason...it helps keep conditions ideal for a healthy baby. Oh, not planning, are you? Well, your body always is! (Remember that campaign?)

Gentleman...what a great way to show you are interested in the health and well-being of your partner. A nice reminder is a perfect way to show you care.

Here is my own take on it...thanks for letting me share my own views "Go Folic, Be Healthy!"

Anna Marie

Why Do I Feel So Wired? The Not So Good Feeling of Overtraining

I found myself lying in bed on Friday night, feeling wired, restless, and my arm and leg muscles felt like taut rubber bands. I couldn't fall asleep, despite being utterly exhausted. All in a two week time span, I experienced more changes that some people go through in two decades. An out of state move, several hotel stays, a road trip (with a toddler in my truck, my husband in his truck), a new town, a new house, a new preschool, a new job, a new gym, and a husband leaving for work.

However, despite all of this, I was able to get into the gym. It felt good. I took advantage of feeling good and hit it pretty hard. I even worked on getting my 3 mile run back. Pull-ups? Check. Chin-ups? Check. Dips? Oh yeah. To put the cherry on top, two out of my three days in my new position, I had the chance to participate in "PT" (physical training). This was also the shove I needed to feel the start of overtraining.

Anyone can overtrain. It is a balance between rest and recovery that sometimes we forget to strike. It is a feeling that is easily mistaken and confused with symptoms of other things (i.e., major life changes that cause stress). I always know it though because it results in the same feeling....like someone has pulled my muscles tight, loosened them and pulled them tight...repeatedly. Paired with the inability to sleep, restlessness, and a wired, electrified feeling. These are my triggers for overtraining. Motrin saved the remainder of the night for me, and the rest of my weekend involved a lack of physical activity.

Overtraining can sneak up on you and show up as signs of depression, fatigue, injury, and some of the others things I mentioned above. You might also find yourself losing interest in your sport/activity/workout or see a decline in your fitness gains. Or on the flip side, you might have an extreme compulsion to exercise. Overtraining is not always easy to spot, but perhaps the best thing you can do is be aware of its potential, its symptoms and most importantly, listen to your body.

First post from sunny Florida! Stay tuned for more!

Anna Marie

Coming soon....

More blog posts - I promise. I may have changed states, but I have not checked out completely. We are getting settled and into our new routine here in sunny Florida. I can't wait to share my latest fitness exploits, adventures, and recipes.

Best,

Anna Marie

DIY Coffee Shop Treats: How Not To Waste Calories (or $$$)

As I waxed poetic about coffee and how wonderful I think it is, I made a promise to share how I enjoy coffee house drinks without expending my entire calorie bank (or my piggy bank).

Seriously. You've seen the "Eat This, Not That" reports reveal the mother load of calories that you can obtain from a Starbucks Frap, Mocha, Capp, Extra Whip, yada, yada...

Big 'ol waste of money. Double-big 'ol waste of calories. I honestly cannot bring myself to drink anything that has more than 0-20 calories in it anyways.

I drink a few basics: water, coffee (very strong coffee sweetened with an artificial sweetener (Equal* is my go to) and lightened a bit with Land O' Lakes Fat-Free Half & Half (which tastes rich and creamy, but low in calories and no fat), and sometimes unsweetened iced tea.

My higher calories drinks, I must admit have health benefits: red wine (in moderation) and fat-free milk (90 calories, protein rich, strong bones = worth every calorie).

As I mentioned before, I am a coffee snob - I grind my own beans, use a water filter, pay a little more for beans that are super shiny, almost greasy, and extra dark. I save hundreds of dollars a year by doing this (as opposed to getting my coffee on the go...). I also never buy the fancy coffee drinks, despite the occasional urge to splurge. I have devised my own recipes that are just as delicious, healthier, and cost way less.

Here are three of my favorites:

Iced Coffee Latte
Using the leftover morning coffee, I fill a glass with lot of ice and pour the coffee in until almost full (leaving room for creamer). I then add about 2-3 tbs. of whatever Coffee-mate flavored non-dairy creamer suits my mood or happens to be in my fridge (Italian Sweet Cream is my favorite, but others that are good go-to flavors include Peppermint Mocha, Hazelnut, and French Vanilla). Then, if I want to make it foo-foo, I add a drizzle of dark chocolate Hershey's syrup, and top with fat-free whipped cream. Perfect for a hot summer afternoon!

Hot Mocha Latte
I like to use the hot chocolate we never seem to finish to make delicious hot coffee treats. I use one mug of coffee, and dissolve half a packet of hot chocolate mix, a dash of fat-free creamer (plain or flavored), top with fat-free whipped cream, and sprinkle with cinnamon. You can get creative and use various flavors of hot chocolate mix (chocolate raspberry, low fat, low sugar, non-fat, etc.). Hits the spot (and saves your wallet)!

The After Workout Mocha Protein Smoothie
After a heavy workout day, I usually drink a protein smoothie within a hour post-workout. I use GNC Chocolate Pro-Performance 100% Whey protein, a lot of ice, fat-free milk, and a healthy splash of coffee. Delicious (and cheap)!

Enjoy!

Anna Marie

Swinging Spin Time

For one of my dear spin students at Washington Sports Club....this playlist is for you. Thank you all for working so hard. It's difficult to call teaching spin "work" when I love helping you achieve your fitness goals.

Keep on spinning! (and check back here for individual spin workouts, ideas, and playlists).

Song Name (Duration) Artist

Bei Mer Bist Du Schon (4:11) Sammy Cahnm Saul Chaplin, Jacob Jacobs, Sholom Secunda

Sing, Sing, Sing (5:05) Louis Prima Fishnet Stocking (2:26) Stray Cats

Angelina (4:17) Louis Prima

You,Me & the Bottle Makes 3 (3:34) Big Bad Voodoo Daddy

Shout & Feel It (2:28) Count Basie

Rock This Town (6:37) The Brian Setzer Orchestra

It Don't Mean A Thing (2:51) Duke Ellington & Irving Mills

Zoot Suit Riot (3:53) Cherry Poppin'Daddies

Lazy River (3:27) Louis Prima

Pennies from Heaven (2:21) Louis Prima

When You're Smiling - The Sheik of Araby (3:58) Louis Prima
This is a great ride - go with the flow and enjoy the tunes!

Anna Marie

The Morning Grind: Why Coffee is So Hot

As I sit here, trying to enjoy my morning coffee before the Bear emerges from his lair, I am thinking about why I like it so much (yes...I would even say I love it).

I have countless photos with my coffee

1. It's that yummy cup of something warm in the morning. 
2. It's tasty (my latest brew is the Pleasant Morning Buzz, extra strong and freshly ground daily at our house, every a.m. at 5 a.m.).
3. It's a kick start that is so subtle I barely notice. This is probably due to years of drinking this amazing elixir. 
4. It represents my "me" time. My special treat to myself. (This is why I don't half-ass my coffee prep. Yes, I'm the coffee equivalent of a wine snob). 
5. It makes me happy. Really. Even the little Bear knows this already. Perhaps he has learned it from the big Bear. Sometimes on the weekend, when I have forgotten to set up my coffee maker the night before (I like to wake-up to the smell, which probably annoys the hell out of my non-coffee drinking husband), they will grind and brew my coffee for me (to coax me out of bed). This is impressive to me...as my husband is not a coffee drinker, but knows (and appreciates) how important it is to starting my day off right (and helping me find my happy place). Did I mention I love him? Do I feel bad about sleeping in? No. They watch Clone Wars/Star Wars every Saturday morning. I don't feel bad about missing this at all. 

Don't like the taste? I can't help there. I'd like to say coffee drinking is an acquired taste. For some it is, but I started drinking it so young, I can't remember not liking it. It' a Cuban thing. Also, in the past, every single place I have been employed whole-heartedly supports this habit. Sounds bad saying that out loud.
However, in the past few years we have seen many reports touting the benefits of coffee consumption. Perhaps they were keen to those benefits.

This mainly applies to moderate coffee consumption  - I'm talking 2-3 cups a day at most. I am not talking about those of us who funnel the stuff (wait, did I say us?). I will point out that there have been "risks" associated with drinking unfiltered coffee (i.e., french press prepped, which I like, but have given up). This particular method may put you at risk for increased blood cholesterol levels. Also, if you have a particular genetic mutation that inhibits your ability to break down caffeine, coffee might not be right for you (it may increase your risk for heart disease). Heavy consumption (defined at 4> cups a day) might lead to irritability, anxiety, sleeplessness (which we all like to avoid). Also, if you load up on sugar and cream (i.e., more cream than coffee) it might add extra calories you don't actually want.

The benefits to coffee drinking (that I have found) include the following:
1. Mental alertness and improved cognitive function
2. Protective against Parkinson's disease, Type II Diabetes, liver cancer
3. High content of anti-oxidents
4. Reduced risk of gallstones, colon cancer, and Alzheimer's disease

Some of these benefits are associated with heavier consumption, so there is some debate over whether or not coffee is actually good for you. As I review some of the research, I would say, if you don't drink it, it's not a habit I would start. Caffeine is mildly addictive, but it's not like people aren't getting it somewhere else (ahem...Diet Coke?).

What about from a fitness perspective? To drink or not to drink before a workout. I drink it before. But always at the minimum, an hour prior.

Here are some tips from a brief article on how coffee can be a great addition to your workouts, by simply following some tips, like the amount of coffee/caffeine, timing, and pairing it with a small snack.

Here is a great resource on how much caffeine is in various products.

In some studies, research has shown to boost athletic performance by 20%, however as a researcher, I also know that without reviewing those studies, there may be other things at work here (especially if athletes thought they were getting something to improve their performance). People have a tendency to "perform better" when we know we are being watched/studied. Research is still not 100% clear on why or how caffeine improves performance, as it acts on multiple systems in the body.

My recommendations - if you drink it, keep on drinking. If you don't, you are probably getting your caffeine fix from some other source, so why mess with it.

Supporting my habit

My own personal advice:

1. Try to drink your coffee 30-60 minutes prior to your workout accompanied by a small snack. That way your stomach isn't upset, and you get the peak benefits of your caffeine.
2. Don't drink the sugary, loaded, pseudo coffee concoctions you get from various coffee joints. Way too expensive - perfect way to simultaneously sabotage your budget and your waistline. Plus, you can make your own healthier version at home (I will share some recipes later this week). 
3. When you think it's time for a second cup, do a quick evaluation of why you need another cup. Tired? Cranky? Feeling bored? Unable to focus? Is it prior to 3pm? Oh, what the hell am I talking about? Go for it. 

Anna Marie

To Use Machines or Not...

Amidst the plague that invaded our house this past week/weekend, blogging about living healthy took a back seat to, well...just trying to stay alive. We are back up and running (kind of) and trying to get back to feeling 100%.

I found this article today and thought it had some great insight on "better" exercises. The article emphasizes more "functional" movements...movements that mimic real life activity, as opposed to sticking to machines (which often emphasize non-natural movements).

Check it out!

The Six Exercise Machines You Must Avoid

Anna Marie

Finding My Run Again...

I've lost my run. My perfect 5k, that keeps my endorphins dancing. I have been fighting with running for the past few weeks. Partly because my feet hurt so darn bad and I am hoping my new, custom-made orthotics are going to help (thanks Walter Reed hospital).

There are a few other things that have gotten in my way as well. The major one, feet aside, would be the cold. I hate running in the cold. I have tried it multiple times. I'm not talking Floridian cold (i.e., oh no, it's 60 degrees outside again!)...I'm talking the 20-30 degree which makes me inner ear tubes feel like they are going to freeze and crack.

I've got all the cold weather running gear. Jackets, wind-proof, thermal, ear covers, hats, gloves, etc. Not working for me. Spring keeps throwing me the same old story, "hey, I'm almost here...nevermind...not ready yet...here's some more cold."

The only good thing about running in the cold is that I usually can't feel how bad my feet hurt.

So how am I finding my run until I get back in the good 'ol sunshine state (t-minus three weeks and counting)? I'm hitting the treadmill and mixing up my cross-training so when I hit the pavement, it will be running.

Treadmills stink - I have been doing a mix of walking on an incline, slow runs, and interval runs with sprints. I only do about 20 minutes of treadmill work. Because I hate them so very, very much. I am doing this about 2-3 times a week.

Cross-training work has consisted of spinning (I teach a 45 minute class plus I get on a bike after one of my runs to do a slower ride and loosen up a bit).

I have also been rowing, which I love. I try to get in one 30 minute rowing session a week, at a very high intensity (keeping between 30-31 strokes/minute for the entire session). Rowing is awesome because it works your body in a very different pattern than running does, which is the idea behind cross-training (avoiding repetitive motion injuries, while working different muscles).

When I feel really good, I will also throw in a quick elliptical session. I like to vary my elliptical sessions by doing several different things. I used different machines. Some imitate cross-country skiing and have no include, while others can be inclined until it feels like you are hiking up a mountain. I also throw in some speed intervals, crank and lower the resistance, and always, always work through my heels.

Very important point here - don't go up on your toes while "ellipticalling" (I just made up a word). Push down through your heels and you will feel the muscles that should be working kick in (your glutes, your quads and your hamstrings) and you won't over work your calves (and end up unnecessarily sore in one place). (This same rule...working through your heels...applies to squats as well).

Hopefully, these combined efforts will get me back to my preferred run pace/distance once I thaw out.

Anna Marie

A Note On Intensity

When I teach spin, I often get asked "how do I know if I am working hard enough?" I often reply, "Are you sweating? breathing harder? feeling your muscles?"

Actually, there are different scales to judge exertion level while engaging in physical activity. Scales from 1-10 are common, but I think this is too much to juggle mentally. Hmmmm....am I am a 7 or an 8...perhaps I just went down to a 6.

I use 4 levels of exertion/intensity for my students. I like the whole "keep it simple" idea. There isn't a whole lot of wiggle room, so it's pretty clear what you should be feeling physically.

Level 1: This is any level/type of activity that you can continue to do for an extended period of time, without breaking much a sweat, or feeling any sense of breathlessness, tiredness, or a need for recovery. Basically, you're not working too hard.

Level 2: This is what I call the warm up level. This is an intensity that you feel like you could (or feasibly could) maintain for 20-30 minutes and just start feeling warm, and getting those little beads of sweat on the top of your lip or forehead. It's when you feel the blood starting to pump and your muscles become more limber and warm. It is always recommended to engage in about 5-10 minutes of warm-up prior to any increased levels of exertion. I am a big fan of either a brief cardio warm-up or range of motion movements (i.e., doing trunk rotations or body weight squats prior to a workout that will use similar muscles). The idea of static stretching to warm-up is officially out of fashion.

Level 3: This is where the magic happens. I describe this as a level of exertion that can only be maintained for 5-8 minutes maximum, before needing a brief, active recovery. At this level, you find yourself sweating, breathing hard, perhaps with your mouth open, and if you try to talk, it is difficult, at best. This is where you push yourself right to the edge of going "anaerobic" or the fine line before your muscles work without oxygen. This is a great zone to work in to develop both endurance and strength.

Level 4: This is the top level and reserved for dipping into that anaerobic zone I just mentioned. When you are in this level of exertion, you will be breathing hard, mouth open, and quite honestly, not able to talk. It is an effort you can maintain for 3 minutes maximum before dying for a recovery. Training in this zone is also important, especially to help kick yourself into a higher level of fitness.

Overall, this is a short post, but an important one to help you evaluate your efforts. Where are you currently "working"? What can you do to more accurately match the descriptions of these levels? Let these descriptions be your guide to find your "happy" place (or....your not so happy place, but one that makes you work harder).

Quality intensity produces increased performance leading to better results.

Later this week, I'll share my scream and shout playlist, which is definitely fuel for that level 3!


Anna Marie

Sundried Tomato & Goat Cheese Meatballs

These tasty little meatballs are a family favorite. I serve them up with spaghetti and a light marinara or puttanesca sauce. But, they are really good alone or as a main dish with a side of veggies.

I don't use exact measurements on this one...everything is eye-balled.

1 lb. turkey or chicken (ground)
A few slices/tsps. of goat cheese (about 1/2 cup or more if desired)
1/2 of sweet onion, chopped
1/2 green pepper, chopped
1/2 cup (or more) sundried tomoatoes (olive oil packed, rinsed and chopped)
Italian seasoned bread crumbs (or quick oats...or panko bread crumbs with a generous dash of italian seasoning)

Mix together in a bowl with hands so that you really incorporate the goat cheese throughout the mixture. Form desired size meatballs and bake at 375 degrees on a baking sheet (sprayed with non-stick cooking spray) for 30-35 minutes (or until no longer pink in center). You can then drop them into sauce and let them simmer (they will absorb some of the flavor).

These make for an excellent dinner and include protein, dairy and vegetables all in one tasty bite. We also like to use leftovers for sandwiches.

A new twist on a old favorite!

Anna Marie

Dukan Diet? Um...Hoping I'm Not the Only One Laughing

Seriously? Dukan diet? Not to sound juvenile, but it's sounds, well, interesting. No offense Dr. Dukan, but it's a funny name to tag onto a diet plan. Yep, I'm snickering like a 10 year old boy.

As I sit hear eating my breakfast of eggs (real ones), whole wheat toast, and bacon (the real kind...not the kind that gobbles), I read the various headlines: Push-ups = good...Radioactive iodine & water = bad for babies...Dukan Diet to Hit U.S. = what the...?

Think Adkins diet, blended with the "Eat Like a French Woman" diet and this is kind of what you get.

Poor Kate Middleton...seriously. Can't a girl just marry a prince in peace? (Not that I follow this stuff, but holy crap...how can you miss it? This is tied to the whole Dukan diet explosion. [insert another giggle here])

I'm not a registered dietician or a nutritionist, but I know a bit about eating healthy. Let me break it down for you in ten easy points:

1. Eat from the major food groups (protein, whole grains, veggies, fruits, dairy)
2. Avoid processed crap...I mean food (a good rule of thumb...pre-made, multiple ingredients beyond what the food actually is = most likely processed).
3. Balance and moderation are key.
4. Water, water, water.
5. Watch the sugary, fatty substances. Use healthy fats (olive oil for example).
6. Did I mention moderation?
7. Eat smaller meals more frequently (6 small per day or 3 meals 2 snacks).
8. Try not to eat...just to eat. Eat with purpose (first thing in the a.m., after working out, etc.).
9. Eat before you are hungry (keeps the metabolism going...and helps avoid the urge to scarf down the first edible thing you lay eyes on, which could be very dangerous).
9. Enjoy your food..take your time and try to drag it out for that very important 20 minutes (so your brain gets the message).
10. Don't starve yourself...or follow extreme habits/diet fads. This isn't living. And it certainly isn't healthy living.

Here are some links to some real, honest to goodness, ways to eat right:

Food for Thought (Prevention) with Cynthia Sass, MPH, RD
Weelicious (Not just for baby food)
Hot and Healthy Mom (Eats)
Eating Well
Cheap, Healthy, Good

And there are many more out there...these are just a few to get you started.

Seriously? Dukan diet?

Anna Marie, Ph.D.

Holy Guacamole!

Guacamole 

Remember last week I mentioned that I make my roasted butternut squash salsa with guacamole? I figured I might as well share that recipe, too (in case you want to do the same).

4-5 Haas avocados (I always get extra, because inevitably one doesn't ripen, is bad, etc.)

Bunch of fresh cilantro (as much as you like)

3-4 cloves of garlic

1/2 chopped white onion

1 small lime

1 medium tomato

1 serrano pepper (de-seeded and chopped)

Sea salt (to taste)

First, I add all of the ingredients except the avocados, sprinkle with a healthy does of sea salt and muddle together. I then add the avocados, sprinkle a bit more sea salt and mix until combined but still chunky.

You can alter the salt, cilantro, pepper and/or garlic to your liking. My little dude eats this by the spoonful!

Anna Marie

Anna Marie

Lose Your Fear of Lifting

As much as I love to write, I couldn't have done this better myself. Ladies...lifting weights does not equal "weight-lifter" body. Our bodies do not have the right balance of hormones to develop extremely large muscles.

Want to "get it right, get it tight" for bikini season? How about year round? (I actually saw a car next to me yesterday that had a sign for "Bodylicious Personal Training...Get It Right, Get It Right, Get it Tight")

This is the way to go. I love lifting weights prior to a cardio workout (because I am not tired from running/spinning/rowing) and I can maintain a better form. I have started to do my core workout first for the very same reason (nod to Lou Shuler's book I am reading/reviewing). I lift weight 5 days a week and if given the choice between cardio and lifting...I always choose lifting. Check out this great post to Lose Your Fear of Lifting.

Happy Friday!

Anna Marie

Recipe of the Week: Warm Roasted Butternut Salsa

To honor the Tampa Taco Bus for it's new found fame on the Food Network's Diners, Drive-Ins and Dives I thought I would share my go-to salsa recipe I created after enjoying their Butternut Square Tostada.

I serve this salsa warm, with tortilla chips, pitas, or some times, I just eat it plain. I love to serve it with my homemade guacamole as a meal (sangria or margaritas optional!).

1 large butternut squash (split, de-seed and roast in the oven until tender)
1-2 large tomatoes (de-seeded and chopped. Easier? Use a can of low sodium petite diced tomatoes)
1/2 red onion (chopped)
2-3 cloves of garlic (minced for more punch, sliced if you like a milder garlic flavor)
fresh cilantro (chopped and to taste...some people hate cilantro, so leave it out if you'd like)
2 shallots (chopped)
1 hot pepper (your choice...habanero? scotch bonnet? de-seeded for less heat)
fresh ground sea salt (to taste)
healthy dose of cotija cheese (or shredded queso blanco)

Scrap inside of roasted squash (while still hot) into bowl. Add in other ingredients and mix together (but leaving chunky). Top with cotija cheese.

Beautiful color, healthy y tambien, muy rica!

Enjoy!

Anna Marie, Ph.D.

Not "Feeling" Your Workouts? Break Time.

As some of you know, I just got back from a week-long trip that included almost getting banned from boarding an airplane (aka a puking child), a trip to a military base ER (to assess said puking child), a fascinating visit to the "Gulfarium" (a redneck version of Seaworld), which was cut short by a trip to a pediatric dentist (due to previously puking child's irrational fit causing him to chomp on a zipper and pull a tooth loose). Lovely trip to the town of our very near future (and we found our future home!).

Something happened while I was there that hasn't happened in a very long time. I took a week off of working out. I did hit the gym the Sunday prior to our trip, but my husband had very long days this past week and it just wasn't in the cards. I tried to do things like go to playgrounds, chase my little guy around, slide, etc., but it wasn't nearly the intensity level I am used to, which was fine (remember that whole blog post about taking a break?).

It is typically recommended that you change your workouts or take a "rest week" every six weeks. This rest week doesn't mean you sit on your tuchas. It means do some alternative movement, but overall, take a break. Then, when you return, change up your routine a bit. That whole "new" popular movement of muscle confusion is not new at all. It has been around forever, and despite advice from trainers, one fact remains the same: people hate change. It's not easy, it makes you have to think more, remember more, do more. Argh. I know all about change.

So I did this. On Friday (after a 4 day hiatus), I hit the gym. Hard. I added in some new things, did them in a different order. For months, I haven't felt "sore" (in a good way) after a workout. And it is not because of a lack of intensity or change, as I do this often. What was missing? A real, solid break.

Low and behold, my friday workout caused that tight muscle, tender soreness for a day or so afterwards...and it felt good. I was still able to move, go for a run on Monday and jump back into my workouts. But I learned my lesson. Routine is good only to an extent. I am committed now to shaking things up every six weeks. Give it a try.

Here is my plan. Maybe this suggestion will work for you, too.

I started a list of every exercise I have in my back pocket for every body part I work. I order them out by body part. Every week I pick out 4-6 different exercises for each body part and stick with those for my workouts. At my six week point, I will take a week to do something different. Perhaps I'll do classes instead of lifting weights, or focus on cardio. When I come back the next week, I will pick 4-6 new exercises to shake it up. This way, I am keeping my muscles guessing, trying some new things and working in some old moves as well.

Give it a try and let me know what you think. And if you need exercises for your back pocket, let me know. I'd love to share.

P.S. Coming soon...my first fitness book review. I'll be sharing my thoughts on Schuler & Cosgrove's latest book, "The New Rules of Lifting for Abs."

Anna Marie

How to Make Travel & Fitness Work

I am not going to claim to be the expert on travel and fitness. Actually, I'd give my husband that title. No matter where he goes, he somehow manages to maneuver his way into a gym or he goes crazy doing push-ups, sit ups, flutter kicks, and pull-ups on whatever bar he can find. He claims it is because of his "job" requirements, while I declare he is fat-a-phobic. He has lots of experience in keeping fit from traveling from multiple deployments, travel, short-term relocations, and other fun military crap.

Meanwhile, I have a love/hate relationship with travel fitness. For example, on our honeymoon, when he insisted on hitting a gym in our hotel (in Italy) I refused because I wanted "time off." I did acquiesce to several sightseeing runs, because I like to make my fitness part of my travel fun.

This week, if you've noticed, I have been M.I.A. We are traveling. While my husband attends his commander's conference, Jack and I have been scouting out houses to live in for our impending move. How has this worked as far as living the fit life? Not so well. The issue: my husband has had 11 hour days, leaving little to no time for me to "hit a gym" or "pound the pavement." To compensate, I have made sure to get Jack and myself to a playground almost daily, where we play "chase" and climb, swing, and basically move. It's fun for both of us and Jack thinks his mama is as cool as any two year old. It is hard to try to do push-ups, stretch or anything like that in our room with Jack, because he thinks it's hilarious to try and sabotage whatever I am trying to do. 100% boy.

I have, in the past, used tension cables/tubes and jump ropes while traveling (with other great advice by my dear friend Rob deFreese!). I traveled for about a month in Argentina a few years back and with his advice, my determination, along with a new found friend in fitness (Lisa) I was able to keep in relatively good shape (despite an insane travel schedule and too little sleep). We also hit playgrounds, ran, and did our share of push-ups, sit ups, and squats. I found a place that had pay as you go spin classes. It was a great way to exercise, practice my Spanish, and compare cross-cultural fitness notes. Any opportunity we had to be active, we took it. Dance class? Absolutely. Mountain biking? Check. It added a new element to our travels and definitely balanced out all the Malbec we drank.

My suggestions when traveling:

1. Be reasonable - don't expect that travel fitness will be the same as at home.
2. Have a plan something that is feasible to stick with (to avoid disappointment and negative self-talk).
3. Compensate by making sure you at least eat as healthy as possible (unless you just can't help yourself).
4. Drink lots of water (easy to forget to do this when away from home). Buy a water bottle as soon as possible and re-fill constantly.
5. Learn some "in the chair" moves - butt squeezes, muscle contractions, etc.
6. Use running or walking as a way to sight see or blow off steam.
7. See if there is a Y or other gym that has day passes.
8. Jump rope. Even if for 5 minutes at the beginning and end of each day - easy to pack, easy to use.
9. Climb stairs.
10. Find a playground and be a kid. I did pull-ups and the monkey bars today with Jack. He thought I was nuts.

We also like to hit the gym prior to our trip, even if it's an off day (we went in on Sunday, knowing Monday was going to be a full day of travel). It makes you feel better about sitting on a plane for a few hours.

When all else fails, just make sure to get back on the wagon once you get home. Jump right into your routine. Sometimes, a break is well-deserved.

Happy Travels!

Anna Marie