164/365 New Year's Resolution Eve

Friends and Fitness Enthusiasts,

Do you remember the New Year's Resolutions you made at the beginning of this year? Me neither! If I wrote them down, I have no idea where they are now or what they were even about. This year, I resolve to do something a little different.

Instead, I will make smaller goals to accomplish throughout the year. For example, I could say, I want to decrease my 10K time for the 10K I plan to run in April. My next goal could be decreasing that time again by October. If I have a weight goal, I could set one for March then try to maintain it until September (6 months). I will keep my list of goals visible at all times, like by my mirror or on my dresser.

Something else you can do is write a letter to yourself. Write about where you are in your life and where you hope to be when you read it 1 year from now, 5 years from now, 10 years from now, etc. There is a letter like this waiting for me to open tomorrow that I wrote to myself when I was in 6th grade; I can't wait.

It is important to document our lives for posterity, nostalgia, and our health. Never be satisfied with yourself for too long. If we are satisfied, why bother hoping or dreaming? Always reach for something more of yourself and of others be it your sleep, activity, or diet.

In health,

Lauren

PS: As my mother says, "Don't drink too much tonight."

163/365 Awesome Arugula

Friends and Fitness Enthusiasts,

My former roommate Fabrizio loves making food with arugula. It is a dark, leafy green popular in Italian cuisine. It is low in calories and provides lots of vitamin A and C. It is in the mustard family so it is a little bitter and spicy.

Enjoy arugula in a salad with baby spinach, purple cabbage, tomato, and pine nuts or walnuts. My dad puts it on top of pizza. He also sautes it with mushrooms, onions, and garlic.

Arugula is an easy, tasty addition to your meals. Enjoy!

In health,

Lauren

162/365 Yoga is Hot with Bikram

Friends and Fitness Enthusiasts,

My sister called me excitedly to report that her first Bikram yoga class was awesome.

Bikram was invented by Bikram Choudhury and is performed in a room of 104F. It consists of 26 poses that "systematically work every part of the body, to give all the internal organs, all the veins, all the ligaments, and all the muscles everything they need to maintain optimum health and maximum function." You can only practice this kind of yoga under a Bikram Yoga Teacher at a Bikram Yoga studio. Yoga that is performed in a hot room (95-100F) but is not taught by a Bikram Yoga Teacher is simply called Hot Yoga.

Why would you want to do yoga and moreover in a hot room?
Yoga is an awesome way to stretch and strengthen your body. Being in a hot room allows your body to warm up passively. It also makes your body sweat a lot quicker. This is good because you will "sweat out the toxins." By that I mean that you will sweat, which will make you rehydrate (right?), which will make you have to use the bathroom. It is through this process that your body can eliminate those toxins. Hot yoga will also challenge your cardiovascular system as any exercise in a hot environment will do.

Hydrate, wear wicking clothing, bring a towel and a water bottle, and enjoy a Bikram or Hot Yoga class near you!

In health,

Lauren

161/365 Coconut Granola

Friends and Fitness Enthusiasts,

My yogurt's best friends for breakfast are fruit and granola. I tried making granola once before and ended up burning it. This time, I decided to be inspired by a recipe then do my own thing.

Here is my version of granola:
2T olive oil
5c oats
1T ground cinnamon
1/4c butter
1/4c honey
1/8c molasses
1/4c sugar
1c sweetened coconut flakes

1/2c diced walnuts
1/2c ground flax seed

1. Heat olive oil in large saucepan. Add oats and cinnamon. Stir to coat oats for 3-4min.
2. Pour coated oats to a baking sheet. Melt butter in saucepan. Add honey, molasses, and sugar. Heat until simmering then add the oats back in. Be sure to coat all the oats with the sweet mix.
3. Remove oats from heat. Mix in coconut flakes, walnuts, flax seed, and whatever else you like (raisins, craisins, mini chocolate chips etc.). Spread granola out on baking sheet. Granola will harden as it cools.

Hope you like it!

In health,

Lauren

160/365 Applesauce Yogurt for Breakfast

Friends and Fitness Enthusiasts,

I just made an awesome, quick, tasty breakfast! Mix 1/2 c. of vanilla flavored yogurt with 1/2 c. of unsweetened applesauce. The result is a creamy, appley treat that goes down quick but fills you up.

Applesauce only has 50 calories, no fat, 8g of sugar (unsweetened), and 2g of fiber and it counts as a serving of fruit. You already know I'm a huge fan of yogurt. Try it out! If you don't like it, I won't be hurt. I just thought that it's a nice way to start the day if you like breakfast on the go.

In health,

Lauren

159/365 Energy Armor

Friends and Fitness Enthusiasts,

My sister Kathleen gave me an Energy Armor band for Christmas. I had heard about these before and saw one on this woman who has run 70 marathons, many biathalons, and even more 5ks. She said she got it because it was supposed to help with energy and balance but wasn't sure if it was working.

Energy Armor is a silicone band that has negative ions inserted into the holograms that are on the bracelet. Negative ions have been found to "have a positive effect on good health and even aging." Energy Armor says that the bracelet won't instantly make you better at everything. Rather they claim that it will maximize the strengths you already have. They state that negative ions provide positive results such as these:
- higher level of focus
- improved flexibility and balance
- increased feeling of serenity
and more which you can read on their site. 


I haven't found many other articles about the Energy Armor bands. I can tell you though that I have been wearing it for a few days now and I feel good. Nothing bad has happened which is good, there's no negative effect from wearing it.  I haven't worked out enough times wearing it to really know if it helps with recovery time. I do think my sleep has been quite restful and I have felt calm and relaxed since I got it a couple days before Christmas.


The jury is still out on this Energy Armor. I think it is cool, I like it, and I'd like to think that it is working. Just remember of course that Energy Armor does not claim that their product will help for everyone and there isn't much research on it. Still, I am grateful for the gift and will continue to explore what these negative ions are doing for me.


In health,


Lauren

158/365 Merry Christmas

Friends and Fitness Enthusiasts,

Today we celebrate the birth of sweet baby Jesus Christ! We were all babies at one point. Treat each other and yourself like you still are. I don't mean that you should baby talk or only speak in sounds. I mean that you should take care as if everyone is a precious baby. You don't feed babies junk food. You play with babies, keep them active. You make sure babies get their sleep. You are kind and are a good example to them since babies are impressionable.

Merry Christmas!

Lauren

157/365 Christmas Cookies

Friends and Fitness Enthusiasts,

I heard the following short story on This American Life on NPR. It is called "Christmas Cookies" by comedian and writer Edith Zimmerman.

“Good morning,” I said to my students, “does anyone like,” and here I reached under my desk to produce a heaping tray of homemade treats, “Christmas cookies?”
     “Yes,” they screamed.
“How much?” I asked.
     “A lot,” they screamed.
“Do you love them?” I asked.
     “Yes,” they screamed, “we love them.”
“So, why don't you marry them?” I asked.
     “No,” they screamed.
“Why not?” I asked.
     “You can't marry cookies,” they screamed.
I looked down at my engagement ring and sort of slid my hand behind my back so the children couldn't see.
“Is that like for sure a fact or is it something you just assume?” I asked.

Christmas cookies are darn delicious, I know. There are so many kinds and usually a plateful asking you to eat them. I am a cookie monster so by all means, eat a cookie. But which one? How many? My advice to you is to break off half of the cookie, take a bite, and see if the whole thing is worth eating. These cookies were probably a gift from someone else, right? Well, the giver isn't there and won't know that you didn't finish their mediocre cookie. If the cookie is worth finishing, enjoy it while keeping in mind that each one is worth about 100 calories depending on size. How are you going to balance that out?

When it comes to junk food, you cannot feel bad about "wasting it" or throwing it away. It's junk food and junk is meant to be disposed of.

In health,

Lauren

156/365 Injury from Exhaustion

Friends and Fitness Enthusiasts,

In a new study in the Journal of Biomechancics, exercise physiologists discovered that the gait and joint timing of uninjured runners changed towards the end of a running exercise due to regular exhaustion.

Towards the end of the run, the rear foot showed more eversion; the runner turned their ankle outwardly as he pushed his foot off of the ground. To compensate, there was more internal tibial and knee rotation. As discussed in post 89 and 134, we want to keep everything pointed straight to avoid injury. Through this study, it is evident that we are more prone to injury when we are exhausted. Keep this in mind while you are running. You can tell that you are getting tired when your form starts to go.

Be mindful of your form at all times when you exercise. Our bodies work best when we are aligned properly on properly aligned machines. Exhaustion compromises form so be safe out there.

In health,

Lauren

Dierks, Tracy A., Irene S. Davis, and Joseph Hamill. "The effects of running in an exerted state on lower extremity kinematics and joint timing." Journal of Biomechanics 43.15 (2010): 2993-2998. Academic Search Complete. EBSCO. Web. 24 Dec. 2010.

155/365 Christmas List: Exercise Bands

Friends and Fitness Enthusiasts,

Exercise Bands are a great way to perform those exercises you would normally do on a cabled machine at the gym. They are lightweight and easily transportable. You can be very creative with these stretchy resistance bands and mimic sport-specific movements.

Stand on It
By standing on the middle of the band, you can do bicep curls, overhead presses, tricep extensions, lateral deltoid raises, and forward deltoid raises. These exercises are all for your upper body.

I like to work my abductors and abductors, quads and hamstrings by doing this:
1. Make a wide stance on top of the band.
2. Grab opposite handles with opposite arms so that the band makes an X.
3. Pull the handles out to the sides to create resistance. In a squatted position, slowly shuffle to the right and to the left with control. Feel the burn!
Make this more difficult by squatting down lower or easier by standing up a little taller. Keep your knees on top of your ankles and core engaged.

In health,

Lauren

154/365 Fast Food: New Look, Same Stuff

Friends and Fitness Enthusiasts,

Recently, my parents and I were driving late and needed to take a pit stop. We went into a McDonald's and I was bewildered. I kept asking myself, "Where am I? This looks different." If you are like me and have not been into a McDonald's in awhile (high five), you will be surprised at their change in design aesthetic and presentation overall.

McDonald's has taken quite a beating in the last decade from concerned consumers and foodies alike. From the film documentary Super Size Me to books like Fast Food Nation, McDonald's has had to revamp their look in order to stay competitive; they have. Walking in, you don't really feel like you're at a fast food restaurant or at least the one that you are used to. It's charming actually and welcoming.

However, you cannot let the neat exterior fool you. The food at McDonald's is still the same. Their nutrition facts were easy to find and look pretty much the same as they did years ago. Still, kudos for transparency. Remember that a Snack Wrap is at least 260 calories with grilled chicken and at least 330 when crispy. The drinks of McCafe are comparable to those of Starbucks, Saxby's, etc. Avoid any Triple Thick Shake at all cost. Also, when you look at the nutrition facts, pay attention to the calories from fat. Only 30% of your calories should come from fat. Think about it.

I don't mean to only pick on McDonald's. I have a problem with all fast food. In a technological world, we demand everything quickly. In this economy, we want things cheap. When food is fast is cheap, we don't see the forest behind the trees. How is food this cheap? Where does it come from? By not paying a lot for this now, will I pay a lot for it later? The answers are ugly and unequivocally true. Watch Food Inc. and you'll see what I mean.

In health,

Lauren

153/365 Spin Cycle

Friends and Fitness Enthusiasts,

There are many cycling classes out there. Not all however can truly be called Spinning since it is a specific program. Still, cycling classes are a wonderfully challenging way to cross train, lose weight, strengthening your cardiovascular system, and building muscle endurance.

Fast fact: Spinning is a 40-minute indoor cycling program led by a Spinning instructor on Spinner bikes manufactured by Star Trac. For more on Spinning, click here.

Cycling classes in general start with the instructor setting you up on the bike. You begin by standing next to the bike seat; adjust it so that the seat hits the top of your iliac crest, hip bone. Next, you want to sit on the seat. With your feet positioned at 9:00 and 3:00, your feet should be flat and your knees should fall right on top of your ankles. If this is not the case, you may have to adjust your seat forwards or backwards. At full extension of your leg, your knee should still be slightly bent. After this, your instructor should warm you up then take you for a heart pumping ride doing intervals and climbing hills.

If you have never participated in a cycling class, I highly recommend it. Yes, your butt will hurt for a couple days, maybe longer. As long as you stick with it, your body will get used to sitting on a bike seat; don't let the pain deter you! The benefits of cycling include muscle endurance in your legs, cardiovascular endurance, and core strengthening. When you cycle, you shouldn't be holding your torso up using your arms. Your arms should be relaxed while your abdominals and lower back keep you at about a 45 degree angle. If you use your arms to support you, you may develop a lower back injury from strain. Also, keep those tips about your gait in mind: toes, knees, and hips forward! Your body moves best when it stays in one plane, don't go diverting to the sides.

Happy Spinning!

In health,

Lauren

152/365 Christmas List: BPA-free or Metal Water Bottle

Friends and Fitness Enthusiasts,

Drinking water is important whether you're hanging around the house, running errands, or exercising. The vessel in which you hold your water is also important. Make these considerations before purchasing a new water bottle for yourself or those on your list.

BPA-free
I'm sure that you have heard this phrase before in regards with water bottles but, what does it mean? BPA stands for bisphenol-A. It is a synthetic chemical that can leach into your food and drink from your container; it has been shown to be carcinogenic. BPA is present in plastics labeled #3, #5, #6, and #7. You should be cautious of these containers but, especially scrupulous about microwaving, dishwashing, or heating these plastics to any capacity because it will enhance BPA's leaching abilities. Due to this concern, there has been an impetus to manufacture BPA-free bottles. Consumer Research recommends bottles and products by CamelBak.

Metal
Metal bottles come in two varieties: stainless steel and aluminum. Where stainless steel is heavier, it is more durable than aluminum. Aluminum requires a proprietary liner while stainless steel does not. There has been some concern with what this liner is made of; I recommend getting a stainless steel bottle instead. Klean Kanteen produces several stainless steel bottles to choose from depending on your needs.

There you have it, a break-down of the different choices of bottles on the market today. Go and be an informed consumer! Get rid of those #3, 5, 6, and 7 bottles. Sadly, one of my bottles is a #3; so long!

In health,

Lauren

http://www.consumersearch.com/water-bottles/metal-water-bottles
http://www.organicbabysteps.org/bpa-plastic-3-5-7-bisphenonl-a/

151/365 Clementines are Here

Friends and Fitness Enthusiasts,

Turn in the gummy fruit snacks for the neatest snack-size fruit there is: the Clementine tangerine!

The Clementine was created by a clergyman named Pierre Clement as a hybrid between a mandarin and an orange. It has vitamin C and limonene, a phytochemical that is known to have anti-cancer effects because of its ability to increase the number of enzymes in the liver that help detoxify carcinogens. A study showed that mammary tumor growth was reduced in animals. Fun fact: limonene can be used as a solvent for cleaning and is the active ingredient in orange cleaners.

Winter is the season for Clementines. Have fun smelling the redolent scent of orange in the air and popping the delicious, juicy segments in your mouth. For only 35 calories, Clementines make for a yummy, healthy snack.

In health,

Lauren

http://www.phytochemicals.info/phytochemicals/limonene.php

150/365 Christmas List: Heart Rate Monitor

Friends and Fitness Enthusiasts,

Heart rate monitors are a great way of tracking your fitness level and setting goals during your work out.

Your heart rate is stated as beats per minute (BPM). This is the number of times your heart pumps in one minute. Every beat sends newly oxygenated blood all over your body. We want this number to be between 60-100 BPM at rest. The best way to check this is by counting your heart rate as soon as you wake up but after you get over the shock of waking up. Your resting heart rate is indicative of how efficient and strong your heart is. If you are an active and healthy adult, your heart rate could be below 60: kudos! You are quite healthy. The more exercise you do, the lower your resting heart rate and blood pressure should drop until it plateaus. These are great indicators of whether you will develop a cardiovascular disease. If you are an inactive adult, a heart rate below 60 is called bradycardia and could cause fainting or sudden cardiac arrest.

Okay, so that was the basics. Why should you ask for a heart rate monitor? Well, your heart rate in short tells you how hard you are working when you exercise. Depending on your intensity, your body will utilize different methods for providing you energy. When you work at a high intensity (and heart rate), you burn more carbohydrates. When you work at a lower intensity (and heart rate), you burn more fat. Heart rate corresponds with intensity.

To find what intensity you should be working at, complete this equation (yay math):
220 - age = estimated Max Heart Rate
MHR (55%-65%) = Target Heart Rate to burn fat; fitness level
MHR (65%-90%) = Target Heart Rate to burn carbohydrates; performance level

Certainly, if your heart rate goes above the target for burning fat, that's okay. You'll just be burning more of a mix of fuels. To get a more accurate max heart rate to go by, you'll have to find a gym so you can perform a sub-max or max test.

A heart rate monitor can be a relatively inexpensive way to measure your fitness level and track your progress in your fitness endeavors. It is also a way to train your body to utilize carbohydrates, fat, or both.

In health,

Lauren

149/365 There's Snow Excuse to be Inactive

Friends and Fitness Enthusiasts,

Today was the first real snow back home! On a snowy day like this where it's nice and toasty inside, I know it is tempting to spend the whole day cozy on the couch. Unfortunately we simply cannot. There must be balance in our lives among sleeping, eating, and exercising (or what my grandmother refers to as sweating).

If you don't have any exercise equipment at home or don't want to traverse the roads to get to a gym, there are plenty of activities you can do in the snow just outside your door. You can shovel the driveway for your parents while they are at work, go for a run with your puppy, go for a walk to the store, throw snowballs at your cousin, build an igloo, go skiing, and more.

It just takes an hour of play to satisfy your activity recommendations for the day. So bundle up, go out there, and have fun.

In health,

Lauren

148/365 The Calming Sensation of Meditation

Friends and Fitness Enthusiasts,

After letting me beat him up with a personal training session, my cousin Jasper gave me a lesson in meditation.

I can't articulate how to meditate as well as this video or my cousin does. So, check out this video. It teaches you how to sleep consciously, to meditate!



You could watch it once a day to have a mini meditation session. You could watch it once and try to repeat it. Whatever you decide, I hope that you can make meditation a part of your day. It could be done after your workout, as soon as you wake up, in the middle of the day, or whenever you need a boost of energy.

Start out with five minutes. I believe that the more you do it, the more you'll want to do it longer. If you can't pick up this whole meditation thing, don't worry about it. Setting aside quiet time for yourself is important for us all. It helps reduce stress and increases your awareness of your body and your surroundings.

In health,

Lauren

147/365 More on Cold Weather Running

Friends and Fitness Enthusiasts,

This morning my cousin Jasper and I went running outside and boy was it frigid. The temperature is only going to drop more as we get deeper into winter. Here are more things to keep in mind when you run outside.

Temperature: It's best not to go running when it is below 0F or wind chill is below -20F. Wind chill can also play a role in the insulation of your clothing.

Your Lungs: Cold air can cause bronchitis. To prevent this while running, wear a balaclava or neck gaiter over your mouth so that you can create warm, humid air to breathe. Also be aware that if you don't take these precautions, cold air can trigger asthma attacks or chest pain.

Other Gear: Wear a hat! We all know that lots of our body heat leaves through our heads. It will also help keep you from getting a chill when you sweat. Gloves are also important for running outside. You want to keep in as much body heat as possible. If your hands are unprotected then your blood coming back from your extremities will be colder and require more energy on your part to stay warm. Also consider wearing wicking socks and then a thicker layer to absorb the sweat.

In health,

Lauren

146/365 Winter Workout at Home: Burpees

Friends and Fitness Enthusiasts,

The burpee is a classic exercise for cardio and strength. It can be done just about anywhere and can be modified as needed. You will work your core, your legs, your arms, and your heart in this dynamic exercise.

1. Begin by standing upright.
2. Jump up from a squat! To make it easier, reach up as high as you can. To make it harder, jump up and tuck your knees into your chest when you're at your highest point.
3. Land with soft knees.
4. Place your hands on the floor and jump your legs back straight into a plank position. To make it easier, step back one leg and then the other.
5. Jump back into the squatted position on the floor (phase 3). To make it easier, step one leg in and then the other.
6. Stand back upright.
Repeat for 30 seconds or go for repetitions.

In health,

Lauren

145/365 For a Slim Figure...

Friends and Fitness Enthusiasts,

Audrey Hepburn once said, "For a slim figure, share your food with the hungry."

When you sit down at your next meal, make an effort to think about the hungry in our world. What is our perception of food? Is it a social vehicle? Is it something we do for pleasure, necessity, or boredom? Not only am I asking you to consider your diet, I implore you to think about your social responsibility, to care for those in need.

We're coming ever closer to Christmas. This holiday season, when you are wafting your mother's fresh Christmas cookies or your father's secret recipe, think about the hungry out there who won't get to. Consider donating food to your local food bank or spending time in a community kitchen.

In health,

Lauren

144/365 DIY Junk Food: Mocha Muffins

Friends and Fitness Enthusiasts,

When I go to Starbucks on campus or other coffee shops, I am always tempted to get a muffin or scone. In my attempt to follow my own rule, I made chocolate chip mocha muffins.

Here is the recipe from allrecipes.com. The recipe has you bake it in a loaf pan so that you end up with bread. This can be a problem if you are trying to control yourself. The first time I made this, my friends and I sliced pieces off then suddenly it was all gone! This means two things to me: 1, this recipe is darn good, and 2, when desserts aren't already pre-sliced or pre-portioned, you are likely to eat more of it. Muffins are a good way to create servings. I feel guilty eating more than one muffin. When I slice off a sliver, I can totally justify eating another sliver, then another, and another, and so on.

So make muffins instead of bread when you can to keep yourself under control. You will also have to decrease baking time to about 12-15 min (just keep an eye on them). Also, I used regular coffee grounds instead of instant. You could also eliminate the coffee grounds if you don't like coffee.

In health,

Lauren

143/365 Progress with a Partner

Friends and Fitness Enthusiasts,

I've talked about the benefits of working out with a buddy before. You can motivate each other and keep each over in check. How about working out with a friend who is faster or stronger than you?

When I went running on Friday, I saw my friend Kevin running around the track. Now Kevin is a two time marathon runner, I am so not at his level. Still I decided to run with him and it was great. The pace was a little quicker than i was used to. This is important to note because without overload, we will never progress. In order to really gain something from exercise, you need to push yourself beyond your limits. You'll never know how much endurance you've built up, how strong you've become, or how much faster you can run until you kick it up a notch. This is also why you should keep an exercise journal to log your improvement.

So, find a partner whose fitness prowess you admire. Go for a run or do some kind of exercise together. Keep a journal while you're at it.

In health,

Lauren

In health,

Lauren

142/365 Running around Naked

Friends and Fitness Enthusiasts,

You've heard about them. You've seen them in ads and on your friends. What am I talking about? Barefoot shoes of course! They are those funny looking shoes that are like gloves for your feet. Popular brands include Vibram, MBT, Nike, Sanuk, and Terra Plana.

Prompted by my dear friend Adam, what is the big idea behind these shoes and running (naked) barefoot in general? Well, as I have discussed in previous posts, most of us were never taught how to run properly. We are supposed to run on the balls of our feet and keep our knees and toes pointed straight. Running barefoot and in these kinds of shoes encourages that proper gait because...well here, take off your socks and shoes and run heel-toe. How does that feel? Do you feel like there's a lot of force on your heel? Are you running slower than usual?

According to an article in the Journal of Sports Medicine & Physical Fitness, experienced barefoot runners using the Vibram FiveFingers experienced nearly the same kinematics, short stride length, and stride frequency as they did running barefoot. They ran faster without as much contact force as when they were under "shod" conditions. "Shod" conditions are running in the modern shoe we know today.

Training barefoot or in barefoot shoes is also associated with a less chance of injury during sports (Nigg). When you stand on a wobble board or run barefoot, there is less stability than if you were wearing a shoe. Practicing either of these will strengthen the small muscles that cross over your ankle. Though the large muscles like the gastrocnemius and tibialis anterior are important for dorsiflexion and plantarflexion, the smaller muscles like the peroneus tertius are important for ev- or inverting your feet. This is important for when you're running and lose your footing; having strong everters and inverters will make you less prone to injury because they will counteract motions that could result in strains.

In conclusion, there are many benefits to running barefoot; barefoot shoes help you achieve this. If you don't want to shell out the extra dollars to get these shoes, go back and read how to run with a proper running gait. It will take more mental effort but you can get the same results. Just a tip, if you are going to buy barefoot shoes, ease into it; your calves will be sore.

In health,

Lauren


Nigg, Benno. "Biomechanical considerations on barefoot movement and barefoot shoe concepts." Footwear Science 1.2 (2009): 73-79. Academic Search Complete. EBSCO. Web. 9 Dec. 2010.

Squadrone, R, and C Gallozzi. "Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners." Journal of Sports Medicine & Physical Fitness 49.1 (2009): 6-13. CINAHL Plus with Full Text. EBSCO. Web. 9 Dec. 2010.

141/365 Winter Workout at Home: Push-Up Press Pyramid

Friends and Fitness Enthusiasts,

My friend Tom told me about this exercise about a year ago. It was tough then and it was tough this morning when I lead it in my group exercise class.

The idea is to start with 10 push ups followed by 10 overhead presses without weights. Get a little rest then do 9 push up followed by 9 overhead presses. Get a little rest then do 8...I think you get the idea. This exercise is tough. You can start out easy by starting at 6 or 8. You can make it harder by getting up to 10. After that you can use weights with your overhead presses. The modifications are pretty endless. Instead of overhead presses, you could do lateral raises or frontal raises. You will feel your shoulders, core, back, and chest burning by the end, maybe even halfway through! I say that from sets 10 to 6 your body is at work. From 5 to the end, it's all in your head.

This pyramid can be done anywhere. It burns and you'll sweat. By the end, you'll be happy to have inserted it into your winter workout at home.

In health,

Lauren

140/365 Johnny Flaxseed

Friends and Fitness Enthusiasts,

Flaxseeds are a simple way to add omega-3 fatty acids and fiber into your diet. Why do we love omega-3 fatty acids? They are associated with bone health, decreased inflammation, protection against heart disease, cancer, and diabetes, preventing high blood pressure, and lowering cholesterol.

Flaxseeds come in several varieties. Whole seeds are great and have a long shelf-life. Ground flaxseed is more easily digested and doesn't last as long. Check the packaging to see how they should be stored.

You can add flaxseeds to muffins, yogurt, cereal, protein shakes, fruit shakes, etc. It only takes 1 tbsp to add a little healthiness to your meals. They are found in the organic aisle of your grocery store. A little package can go a long way.

In health,

Lauren

139/365 Winter Workout at Home: Sprint Strides

Friends and Fitness Enthusiasts,

The temperature is dropping and so is my motivation to leave my apartment. Cold weather and rain are the major deterrents for going to the gym. I will provide you with some exercises that you can do at home over the coming days.

A staircase can be used in multiple ways to help you stay in shape. You can also do push ups and dips to work your chest and triceps. You can of course run up and down the stairs, take them two at a time, or climb them laterally. Here's another cardio move you can do: sprint strides!

1. Begin at the bottom of the stairs. Place one foot on the step (the higher you go, the more challenging).

2. While staying quick on your toes, alternate touching that step with the opposite foot.

Keep your arms active throughout. Don't let them just hang at your sides. Get into it and get quick. You can add this into your winter workout at home as a heart pumping interval in between those push ups and dips. This exercise works your quadriceps, feel your hip flexors burning!

In health,

Lauren

138/365 I'm on a (Yoga) Boat!

Friends and Fitness Enthusiasts,

After attending my friend Elizabeth's yoga class (check out her blog!), I thought it was important to put in another plug for yoga. Yoga is absolutely wonderful for your body, mind, and spirit. It helps you realign yourself, allows you to be quiet and just be. Specifically though I want to share the boat pose that we did in our practice since I am now suffering from sore abdominals.

1. Begin sitting on your mat or the floor. Place your hands behind you on the floor. Bend your elbows for support as you lift your knees up. Keep your back straight.
2. Pick your feet up off the floor and extend your arms straight out, reaching forward. Make your shins parallel to the floor.
3. You can either hold the boat pose here (left) or give yourself a greater challenge (right).
4. Extend your legs while extending your back and lowering yourself to the floor. Don't actually touch the floor with your back or legs.
5. Hover for a moment then snap back into Step 3. Repeat 8-10 times.

In health,

Lauren

I couldn't make the reference without putting in the video. Enjoy!

137/365 Junk Food Exception: Fine Chocolate

Friends and Fitness Enthusiasts,

We've discussed junk food before. Only eat it if you made it. It's a tough rule to follow but, I must make an exception: chocolate!

I am talking about fine chocolate bars like those from Dolfin, Chuao Chocolatier, or Scharffen Berger. These are definitely exceptions. They are delicious and made of simple ingredients. You can also find chocolates that are fair trade and/or organic.

I am NOT talking about your standard Halloween fare like Kit Kats, Milky Ways, Butterfinger, etc. These mass produced, highly processed, and mystery ingredient laden candies are really not worth your time. Do you ever notice that after you have one, your craving for chocolate or something sweet isn't satiated? The chocolate isn't of good quality and the treat is over sweet. Here is a pretty good summary of how many calories are in the fun-size/mini bars.

Instead of those grocery store candies, try a finer bar of chocolate, something pure though I encourage you to try ones with nuts, fruits, and other flavors mixed in because they are quite good. Also, remember that dark chocolate is better than milk chocolate because of the antioxidants and cocoa phenols (these are believed to lower blood pressure).

You may have to expand your food run in order to get these specialty chocolates from say Trader Joe's, Whole Foods, Wegman's, etc. but it will be well worth it. As far as calories go, they are comparable to the fun-size/mini bars; they are also way more satisfying.

In health,

Lauren

136/365 Podcast for Your Thoughts

Friends and Fitness Enthusiasts,

On my run this morning, I decided to do something a little different. Instead of listening to music on my iPod, I listened to a Podcast. Thank you Elizabeth for turning me on to it.

There are hundreds of different Podcasts to choose from like Catholic Answers (my pick for the day), NPR's Fresh Air and Science Friday, The Diane Rehm Show, Car Talk, etc. It's a great way to learn something or have a laugh while you exercise. It's also a good way to keep track of time since the programs are generally an hour long depending on what it is.

You can even "poddercise"! There are yoga video podcasts, audio pilates podcasts, treadmill podcasts, and the list goes on. It's a way for you to break the monotony of your workout or just try something new.

I encourage you to explore the world of podcasts and see what is out there for you. You might find yourself listening to a new work out mix and learning something new along the way.

In health,

Lauren

PS: Podcasts are free! What a joy!

135/365 Thou Shall Not Obsess over Thine Weight

Friends and Fitness Enthusiasts,

In order to be successful in anything, you must have a goal. Without a purpose, there is no meaning in anything we do. When it comes to fitness we always encourage people to make goals. There are short-term attainable goals and long-term goals that we hope to achieve by accomplishing the short-term ones.

I believe that a certain weight, a number on the scale, is not a great goal. We know that weight fluctuates throughout the day due to energy levels, hydration, consumption, exercise, etc.We also know that weight can sometimes determine whether you are at risk for cardiovascular disease or a metabolic disease like diabetes. There are also plenty of other indications that can tell you that you are at risk for these like high blood pressure, high total cholesterol, whether you smoke, your family history, and your blood sugar.

By doing all the things that I suggest, working out regularly, eating well, and sleeping well, you will feel great inside your body. Sometimes the scale doesn't reflect that which can be discouraging. Instead, go based on how your clothes feel. Are they tighter or looser? Can you wear something now that you couldn't wear before? How does it make you feel when you wear your clothes? How do you feel naked? I believe that these qualitative measures are much more encouraging and valuable to you.

Do not obsess over your weight. If you're overweight, you know you're overweight. If you're skinny, you know you're skinny. If you're strong, you know you're strong. If you feel good about yourself, then you feel good about your yourself. You don't need a number on the scale to tell you any of those things or motivate yourself to exercise and take a healthy hold of your life.

In health,

Lauren

134/365 Know How to Point Your Toes

Friends and Fitness Enthusiasts,

I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.

Note the angle of the left leg...you don't want to look like this!

The reason for this is to make sure that your knees are pointing forward, not in or out. Landing at an angle puts unnecessary strain on your knees but ultimately makes your hips and ankles suffer too. If you run like this, expect to feel pain. It may not be today or tomorrow but, I am feeling it now and it's not fun. For plyometrics, you should also keep your toes pointing forward. Whenever you land, you want to land with your toes forward.

When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.

So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.

In health,

Lauren