Friends and Fitness Enthusiasts,
I was talking with my client and friend Anthony today about New Year's Resolutions. We've decided to scrap "resolutions" and replace it with "goals". Behavior changes can happen anytime. Although the new year is a nice round reason to make a new change, I and my fellow gym staff members can tell you that these behavior changes die out by February. Instead, we shall make goals of things we'd like to accomplish over the year.
Since I have this neat blog, I can look back to what my goals were last year. Out of my four fitness related goals, this is how I did:
- Beat my 10K personal record (PR)
- I injured myself before my 10K race in June and didn't run one for time afterwards
- Participate in at least 3 races of any distance
- I signed up for one race but got injured before it
- Take kickboxing or some martial arts class
- I taught a kickboxing class when I worked for Verizon, not sure if that really counts
- Become or work on becoming a yogi starting with 1 session/week
- I do yoga 2-3 sessions/week, success!
My scorecard does not look very good at the moment... However, I am determined to do better this year! I'm so excited about it that I wrote it down yesterday.
- Continue to be a yogi
- Participate in 3 or more races (I'm already signed up for 2!)
- PR for 10K
- Go hiking in at least 5 places I've never been
Who wants to share? Happy goal making and have a wonderful New Year's Eve celebration!
In health,
Lauren
PS: As my mother still says, "Don't drink too much tonight."
Friday, December 30, 2011
Wednesday, December 28, 2011
343/365 What's GU, Pussycat?
Friends and Fitness Enthusiasts,
My cousin and I are training for the Rock and Roll Half Marathon in DC next year, who's in? "But, Lauren," you think to yourself, "how could I ever run a half marathon?" Well, I am still asking that question to myself even as my cousin and I are doing our long runs on the weekend. How does one train for a half marathon?
I am certainly no expert on the subject of long distance running, I just do whatever my cousin tells me otherwise I probably would stop training altogether. Our game plan though is to run just 3 times a week. On off days, I do yoga to stretch out my calves, hip flexors, hamstrings, and core to help recover and prevent injury. Day One of running is 2 miles run and Day Two is a slightly longer run. These runs are meant to keep the wheels greased, to train our minds to easily conquer that first leg, and to work on speed. Our long run on the weekends started at 4 miles and have gotten longer by 1-1.25 miles each week. Once we got over the 10K marker (6.2 mi), it was time to whip out the energy gel.
Energy gels, GU Energy, Sport Beans etc. are products that give you a boost of energy. They are mostly made with sugar to deliver energy quickly to your body; they also usually have electrolytes and protein. On a long distance run, you're burning a mixture of fats and carbs, carbs being glycogen floating around in your blood or stored in your liver. Conditioned endurance runners will be able to burn more fat since their bodies are more efficient and can take the time to use fat. At some point though, all of us will burn more carbs than fat since it takes a shorter time to burn carbs and we need the energy immediately. To top off those sugar levels, energy gels come in to save the day! By taking in a bolus of sugar that is easy to digest, we refill the bank of sugar our body can withdraw from to create more ATP, energy.
The thing to keep in mind with energy gels is timing. Though you may not feel tired 30-45 min into the race, a few more minutes longer at that intensity without fuel could be your end. It's recommended that you take a "shot" 15 min before running to top off your fuel levels and then every 30-45 min. GU Energy says to take the whole packet at once but for me, it's a little too much and I feel really weird and shaky. I take about a third each time interval and it has worked out well for me. I have yet to hit my wall, just my lactate threshold on some hills.
Before trying it, I joked about goo packs and how weird or gross they were. After two weeks of goosage (goo usage ha ha) I can truly say that they're not so bad. My gel has been hard and cold since it's been frigid outside which is fine by me. I can't imagine soft, warm gel; maybe that's just me. I've only tried GU Energy's Tri-Berry. I've also taken a few punch flavored Sport Beans before running because I actually have time to chew it. These are also pretty good, I'd just be slightly afraid of choking if I took it while running. The best thing I can recommend is giving it a try and seeing which kind/brand you like. And as always, drink water! These companies don't really say why you should drink 24-30 ounces with it but my guess is to help wash it down. Of course, you should absolutely stay hydrated whether you're running or hanging out anyway because Mama Lauren said so.
If you are a gooser (goo user ha ha), let me know what you think, what flavors you like, and which brand you enjoy the most.
In health,
Lauren
My cousin and I are training for the Rock and Roll Half Marathon in DC next year, who's in? "But, Lauren," you think to yourself, "how could I ever run a half marathon?" Well, I am still asking that question to myself even as my cousin and I are doing our long runs on the weekend. How does one train for a half marathon?
I am certainly no expert on the subject of long distance running, I just do whatever my cousin tells me otherwise I probably would stop training altogether. Our game plan though is to run just 3 times a week. On off days, I do yoga to stretch out my calves, hip flexors, hamstrings, and core to help recover and prevent injury. Day One of running is 2 miles run and Day Two is a slightly longer run. These runs are meant to keep the wheels greased, to train our minds to easily conquer that first leg, and to work on speed. Our long run on the weekends started at 4 miles and have gotten longer by 1-1.25 miles each week. Once we got over the 10K marker (6.2 mi), it was time to whip out the energy gel.
Energy gels, GU Energy, Sport Beans etc. are products that give you a boost of energy. They are mostly made with sugar to deliver energy quickly to your body; they also usually have electrolytes and protein. On a long distance run, you're burning a mixture of fats and carbs, carbs being glycogen floating around in your blood or stored in your liver. Conditioned endurance runners will be able to burn more fat since their bodies are more efficient and can take the time to use fat. At some point though, all of us will burn more carbs than fat since it takes a shorter time to burn carbs and we need the energy immediately. To top off those sugar levels, energy gels come in to save the day! By taking in a bolus of sugar that is easy to digest, we refill the bank of sugar our body can withdraw from to create more ATP, energy.
The thing to keep in mind with energy gels is timing. Though you may not feel tired 30-45 min into the race, a few more minutes longer at that intensity without fuel could be your end. It's recommended that you take a "shot" 15 min before running to top off your fuel levels and then every 30-45 min. GU Energy says to take the whole packet at once but for me, it's a little too much and I feel really weird and shaky. I take about a third each time interval and it has worked out well for me. I have yet to hit my wall, just my lactate threshold on some hills.
Before trying it, I joked about goo packs and how weird or gross they were. After two weeks of goosage (goo usage ha ha) I can truly say that they're not so bad. My gel has been hard and cold since it's been frigid outside which is fine by me. I can't imagine soft, warm gel; maybe that's just me. I've only tried GU Energy's Tri-Berry. I've also taken a few punch flavored Sport Beans before running because I actually have time to chew it. These are also pretty good, I'd just be slightly afraid of choking if I took it while running. The best thing I can recommend is giving it a try and seeing which kind/brand you like. And as always, drink water! These companies don't really say why you should drink 24-30 ounces with it but my guess is to help wash it down. Of course, you should absolutely stay hydrated whether you're running or hanging out anyway because Mama Lauren said so.
If you are a gooser (goo user ha ha), let me know what you think, what flavors you like, and which brand you enjoy the most.
In health,
Lauren
Saturday, November 26, 2011
342/365 Back in the Saddle Again (plus a plug for TRX)
Friends and Fitness Enthusiasts,
Remember that one time when I totally stopped writing in my blog back in June? I almost forgot too! Well, our lives are cyclical and I do believe I got slightly burnt out from my (nearly) daily blogging routine. Alas I have returned! As with our healthy lifestyles, sometimes we have to take a break and get back in the saddle again. I'm going to finish out these last 33 posts and perhaps beyond at my leisure. This way I don't get burnt out and your Facebook feed won't blow up with my postings.
On to the plug for the TRX Suspension Trainer...
This is a great system that I've only gotten to play around with recently. It's a super simple training tool that, with creativity (and the help of youtube videos) allows you to work nearly every muscle group in less than 15 minutes. The TRX Suspension Trainer is a rope with handles, foot holds, and clasps to adjust the length of the rope. You can clip it around a sturdy bar and off you go!
Some fun stuff you can do are:
Assisted pull ups
Push ups
Bicep curls
Rows
Tricep extensions
Shoulder (posterior and frontal) raises
Pikes, planks, and mountain climbers
Do that three times around and you will be drenched in sweat. I can say that because I've done it and was spent by the end.
In health,
Lauren
PS: I hope you didn't miss me too much :)
Remember that one time when I totally stopped writing in my blog back in June? I almost forgot too! Well, our lives are cyclical and I do believe I got slightly burnt out from my (nearly) daily blogging routine. Alas I have returned! As with our healthy lifestyles, sometimes we have to take a break and get back in the saddle again. I'm going to finish out these last 33 posts and perhaps beyond at my leisure. This way I don't get burnt out and your Facebook feed won't blow up with my postings.
On to the plug for the TRX Suspension Trainer...
This is a great system that I've only gotten to play around with recently. It's a super simple training tool that, with creativity (and the help of youtube videos) allows you to work nearly every muscle group in less than 15 minutes. The TRX Suspension Trainer is a rope with handles, foot holds, and clasps to adjust the length of the rope. You can clip it around a sturdy bar and off you go!
Some fun stuff you can do are:
Assisted pull ups
Push ups
Bicep curls
Rows
Tricep extensions
Shoulder (posterior and frontal) raises
Pikes, planks, and mountain climbers
Do that three times around and you will be drenched in sweat. I can say that because I've done it and was spent by the end.
In health,
Lauren
PS: I hope you didn't miss me too much :)
Sunday, June 26, 2011
341/365 Red Skin Potato Fries
Friends and Fitness Enthusiasts,
My favorite potatoes are sweet and red skin. Today I made red skin potato fries, sorry no picture! I actually bought these last week when I decided to shop locally. Since my no-A/C apartment was cool from a storm a few days ago, I heated up my oven and got to baking my fries.
Ingredients:
- Red skin potatoes cut into equally sized wedges (however many you want to eat/serve)
- Canola oil
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Oregano
- 1/2 tsp Salt
Recipe:
1. Preheat your oven to 425F
2. Toss potato wedges in a bowl with the oil and spices until evenly coated.
3. Spread onto baking pan.
4. Bake for 15 minutes, flip over the wedges, and bake another 10 minutes.
5. Remove from oven, cool, and enjoy!
This is a super easy recipe and produces fantastic results. Red skin potatoes are naturally creamy and taste amazing against the crisp, salty, and spiced exterior.
In health,
Lauren
My favorite potatoes are sweet and red skin. Today I made red skin potato fries, sorry no picture! I actually bought these last week when I decided to shop locally. Since my no-A/C apartment was cool from a storm a few days ago, I heated up my oven and got to baking my fries.
Ingredients:
- Red skin potatoes cut into equally sized wedges (however many you want to eat/serve)
- Canola oil
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Oregano
- 1/2 tsp Salt
Recipe:
1. Preheat your oven to 425F
2. Toss potato wedges in a bowl with the oil and spices until evenly coated.
3. Spread onto baking pan.
4. Bake for 15 minutes, flip over the wedges, and bake another 10 minutes.
5. Remove from oven, cool, and enjoy!
This is a super easy recipe and produces fantastic results. Red skin potatoes are naturally creamy and taste amazing against the crisp, salty, and spiced exterior.
In health,
Lauren
Saturday, June 25, 2011
340/365 Donate Blood
Friends and Fitness Enthusiasts,
You may already know that donating blood saves 3 lives but, did you know that there are benefits to you as well? Here are 5 benefits you may not know about.
1. Maintain a Healthy Heart
The high level of iron in your blood will make you more susceptible to suffer from heart disease. When you regularly donate your blood, the amount of iron in your blood will be more stable; this will reduce the risk of heart diseases.
2. Increase the Production of Red Blood Cells
Your spinal cord will immediately produce a replacement for red blood cells that are donated. With that, you will get a new blood supply every time you donate your blood.
3. Decrease Body Weight
Being a blood donor is a good method of burning calories, and it is powerful, because by donating about 450 ml of blood, it will assist the process of burning approximately 650 calories. That is a high amount of calories to make you to have a slimmer waist.
4. Satisfy your Psychological Needs
A study found that people, who regularly donate their blood, feel more energized than those who don’t.
5. Detect Serious Diseases
There is a standard procedure before donating blood. Your blood will be checked from various diseases, such as, HIV, syphilis, malaria, and many other diseases.
If you are interested in donating through the Red Cross, click here to find drives near you. Here you can also find donation centers where you can drop in any time. Be sure to drink lots of water before and after you donate. Grab a snack on your way out and take it easy for 24 hours so that your body can fully recover. I did Yoga shortly after donating and you can ask my mother how I felt.
In health,
Lauren
You may already know that donating blood saves 3 lives but, did you know that there are benefits to you as well? Here are 5 benefits you may not know about.
1. Maintain a Healthy Heart
The high level of iron in your blood will make you more susceptible to suffer from heart disease. When you regularly donate your blood, the amount of iron in your blood will be more stable; this will reduce the risk of heart diseases.
2. Increase the Production of Red Blood Cells
Your spinal cord will immediately produce a replacement for red blood cells that are donated. With that, you will get a new blood supply every time you donate your blood.
3. Decrease Body Weight
Being a blood donor is a good method of burning calories, and it is powerful, because by donating about 450 ml of blood, it will assist the process of burning approximately 650 calories. That is a high amount of calories to make you to have a slimmer waist.
4. Satisfy your Psychological Needs
A study found that people, who regularly donate their blood, feel more energized than those who don’t.
5. Detect Serious Diseases
There is a standard procedure before donating blood. Your blood will be checked from various diseases, such as, HIV, syphilis, malaria, and many other diseases.
If you are interested in donating through the Red Cross, click here to find drives near you. Here you can also find donation centers where you can drop in any time. Be sure to drink lots of water before and after you donate. Grab a snack on your way out and take it easy for 24 hours so that your body can fully recover. I did Yoga shortly after donating and you can ask my mother how I felt.
In health,
Lauren
Friday, June 24, 2011
339/365 Are You a Person for Bikes? Make the Pledge!
Friends and Fitness Enthusiasts,
Do you agree with the following statement?
"I am for bikes. I'm for long rides and short rides. I'm for commuting to work, weekend rides, racing, riding to school, or just a quick spin around the block. I believe that no matter how I ride, biking makes me happy and is great for my health, my community and the environment we all share. That is why I am pledging my name in support of a better future for bicycling—one that is safe and fun for everyone. By uniting my voice with a million others, I believe that we can make our world a better place to ride."
If so, take the People for Bikes pledge (it only takes 2 minutes)! This organization strives to make bicycling more prevalent in this country. This isn't just for the racers or the mountain bikers; this is for the commuters, recreational cyclists, and your neighbors too! So join me and unite your voice with thousands of others to make this country a place for bikers of all kinds. After I posted this to Facebook, my friend Phil commented that he just got his bike so that he can commute to and from his new job. I couldn't be more proud.
In health,
Lauren
Do you agree with the following statement?
"I am for bikes. I'm for long rides and short rides. I'm for commuting to work, weekend rides, racing, riding to school, or just a quick spin around the block. I believe that no matter how I ride, biking makes me happy and is great for my health, my community and the environment we all share. That is why I am pledging my name in support of a better future for bicycling—one that is safe and fun for everyone. By uniting my voice with a million others, I believe that we can make our world a better place to ride."
If so, take the People for Bikes pledge (it only takes 2 minutes)! This organization strives to make bicycling more prevalent in this country. This isn't just for the racers or the mountain bikers; this is for the commuters, recreational cyclists, and your neighbors too! So join me and unite your voice with thousands of others to make this country a place for bikers of all kinds. After I posted this to Facebook, my friend Phil commented that he just got his bike so that he can commute to and from his new job. I couldn't be more proud.
In health,
Lauren
Thursday, June 23, 2011
338/365 Book Review: The Omnivore's Dilemma
Friends and Fitness Enthusiasts,
I can't honestly say that my kick to pick my own fruit wasn't inspired by reading Michael Pollan's The Omnivore's Dilemma. He explores the 4 different avenues in which we can attain food: industrial, organic, pastoral, and personal. Food produced industrially is essentially based on corn. It's the kind of nightmarish things that you see in the documentaries Super-size Me, King Corn, and (I imagine) Food Inc. He unveils the secret behind organic food and what organic actually means. He then visits a highly sustainable, small farm whose livestock is grass-fed only. It's incredible actually, my favorite part. Lastly he ventures into the woods to be a hunter-gatherer and makes a whole meal on foods that he found, hunted, and harvested.
This was a long but great read. It will open your eyes to the truth about the Food Industry (sad that we can legitimately call it that). It gave me the impetus to do what I've wanted to for awhile: stick it to the man and buy everything local! The prices were comparable to what I would have bought at the grocery store and I had the satisfaction of knowing that my food didn't travel over 100 miles to get to me. Does it taste any better? Sensually no but psychologically yes. I just gave my soul a hug with my food. I totally recommend this book but be prepared to make a few changes in your life after you finish it.
In health,
Lauren
I can't honestly say that my kick to pick my own fruit wasn't inspired by reading Michael Pollan's The Omnivore's Dilemma. He explores the 4 different avenues in which we can attain food: industrial, organic, pastoral, and personal. Food produced industrially is essentially based on corn. It's the kind of nightmarish things that you see in the documentaries Super-size Me, King Corn, and (I imagine) Food Inc. He unveils the secret behind organic food and what organic actually means. He then visits a highly sustainable, small farm whose livestock is grass-fed only. It's incredible actually, my favorite part. Lastly he ventures into the woods to be a hunter-gatherer and makes a whole meal on foods that he found, hunted, and harvested.
This was a long but great read. It will open your eyes to the truth about the Food Industry (sad that we can legitimately call it that). It gave me the impetus to do what I've wanted to for awhile: stick it to the man and buy everything local! The prices were comparable to what I would have bought at the grocery store and I had the satisfaction of knowing that my food didn't travel over 100 miles to get to me. Does it taste any better? Sensually no but psychologically yes. I just gave my soul a hug with my food. I totally recommend this book but be prepared to make a few changes in your life after you finish it.
In health,
Lauren
Wednesday, June 22, 2011
337/365 Pick Your Own Produce
Friends and Fitness Enthusiasts,
Yesterday I decided that it was time to visit my local farm and pick some strawberries. The strawberry season is winding down so get out there while you can. Picking your own produce is rewarding and fun. It makes you realize the hard work and care that goes into harvesting all the fruit we take for granted. Real life isn't like Farmville where you can harvest raspberries in 4 hours or artichoke in 4 days. It takes patience and diligence. Blueberry picking is just around the bend so get out there! Local Harvest is a helpful resource for finding farms, farm stands, CSA's and more. Happy picking!
In health,
Lauren
Yesterday I decided that it was time to visit my local farm and pick some strawberries. The strawberry season is winding down so get out there while you can. Picking your own produce is rewarding and fun. It makes you realize the hard work and care that goes into harvesting all the fruit we take for granted. Real life isn't like Farmville where you can harvest raspberries in 4 hours or artichoke in 4 days. It takes patience and diligence. Blueberry picking is just around the bend so get out there! Local Harvest is a helpful resource for finding farms, farm stands, CSA's and more. Happy picking!
In health,
Lauren
 |
| Picked by yours truly! |
Tuesday, June 21, 2011
336/365 Turkey Sausage Pasta Sauce
Friends and Fitness Enthusiasts,
I was craving pasta with meat sauce and came up with this. It serves about 8-10
Ingredients:
1 pkg of spicy, lean turkey sausage (6 links), casings removed
1 onion
2 cloves of garlic
1 32 oz can of crushed tomatoes
1 16 oz can of tomato sauce
salt
ground pepper
basil
oregano
1/2 c pasta water (water leftover from cooking your pasta)
1. Heat a large skillet with oil. Cook turkey sausage, breaking it up as you go.
2. While there's still some pink in the sausage, saute the onions and the garlic. Throw in the salt and ground pepper to taste. Cook until soft and transparent.
3. Add in the crushed tomatoes. Add tomato sauce depending on how thick you want your sauce. Season with basil and oregano for sweetness. Simmer for 15-20 minutes so that the flavors can mingle.
4. Add in the pasta water; this will help the sauce cling to the noodles better, yum!
5. Serve over pasta of your choice, sprinkle with cheese, enjoy!
According to livestrong.com, 1 serving of sauce is about 160 calories.
In health,
Lauren
PS: Picture coming soon, blogspot isn't working for some reason.
I was craving pasta with meat sauce and came up with this. It serves about 8-10
Ingredients:
1 pkg of spicy, lean turkey sausage (6 links), casings removed
1 onion
2 cloves of garlic
1 32 oz can of crushed tomatoes
1 16 oz can of tomato sauce
salt
ground pepper
basil
oregano
1/2 c pasta water (water leftover from cooking your pasta)
1. Heat a large skillet with oil. Cook turkey sausage, breaking it up as you go.
2. While there's still some pink in the sausage, saute the onions and the garlic. Throw in the salt and ground pepper to taste. Cook until soft and transparent.
3. Add in the crushed tomatoes. Add tomato sauce depending on how thick you want your sauce. Season with basil and oregano for sweetness. Simmer for 15-20 minutes so that the flavors can mingle.
4. Add in the pasta water; this will help the sauce cling to the noodles better, yum!
5. Serve over pasta of your choice, sprinkle with cheese, enjoy!
According to livestrong.com, 1 serving of sauce is about 160 calories.
In health,
Lauren
PS: Picture coming soon, blogspot isn't working for some reason.
Monday, June 20, 2011
335/365 If She can Do It, so can You
Friends and Fitness Enthusiats,
A great lady at the gym just told me this morning that she ran 3.5 miles in 35 minutes. This woman is in her early 30s, is a mother of 4, and started smoking when she was 12. If you asked her 4 months ago if she would be able to do a 10 minute mile, she would have laughed in your face. With lots of dedication to the gym, determination to be healthy, and assistance from personal trainers (a-thank you!), she has been able to do this. Thing is, nobody told her to start running; she just did it. Nobody told her to quit smoking; she decided to do it for herself and her kids. If you don't think that you can start an exercise program and stick to it, think about this story. If she can push herself to do the "unthinkable," odds are you can too.
I'm just so proud of her that I wanted to share her story. It's amazing and I'm very excited to see what she does next; hopefully a 5K is in her future...is it in yours?
In health,
Lauren
A great lady at the gym just told me this morning that she ran 3.5 miles in 35 minutes. This woman is in her early 30s, is a mother of 4, and started smoking when she was 12. If you asked her 4 months ago if she would be able to do a 10 minute mile, she would have laughed in your face. With lots of dedication to the gym, determination to be healthy, and assistance from personal trainers (a-thank you!), she has been able to do this. Thing is, nobody told her to start running; she just did it. Nobody told her to quit smoking; she decided to do it for herself and her kids. If you don't think that you can start an exercise program and stick to it, think about this story. If she can push herself to do the "unthinkable," odds are you can too.
I'm just so proud of her that I wanted to share her story. It's amazing and I'm very excited to see what she does next; hopefully a 5K is in her future...is it in yours?
In health,
Lauren
Sunday, June 19, 2011
334/365 WebMD's Dessert Wizard
Friends and Fitness Enthusiasts,
Need a quick tool to help you decide if eating your favorite dessert is worth it or not? Enter the Dessert Wizard. If you don't like counting calories, this calculator will translate the desserts you want to eat into the number of minutes you need to exercise doing a variety of activities. It's super quick so give it a try! It quickly puts things in perspective and clears up the question of, did I work out hard enough to earn _____________ dessert? Hint: the answer is usually no.
In health,
Lauren
Need a quick tool to help you decide if eating your favorite dessert is worth it or not? Enter the Dessert Wizard. If you don't like counting calories, this calculator will translate the desserts you want to eat into the number of minutes you need to exercise doing a variety of activities. It's super quick so give it a try! It quickly puts things in perspective and clears up the question of, did I work out hard enough to earn _____________ dessert? Hint: the answer is usually no.
In health,
Lauren
Saturday, June 18, 2011
333/365 Spin Routines Part 2
Friends and Fitness Enthusiasts,
As promised, here is one more spin routine for you (of course you're gong to warm up first, right?). You'll be in a seated position the whole time. The percentages represent your percentage of effort that you're putting out. If you have a heart rate monitor, you could also base the percentages off of your max heart rate. Practice safety: if your legs start to spin too fast and without control, increase your resistance.
Sprint Pyramid - 8min
0:00 - 0:40 - 60%
0:40 - 1:00 - 70%
1:00 - 1:45 - 60%
1:45 - 2:00 - 80%
2:00 - 2:50 - 60%
2:50 - 3:00 - 90%
3:00 - 3:50 - 60%
3:50 - 4:00 - 110% BREAK YOUR BIKE!
4:00 - 4:50 - 60%
4:50 - 5:00 - 90%
5:00 - 5:45 - 60%
5:45 - 6:00 - 80%
6:00 - 6:40 - 60%
6:40 - 7:00 - 75%
7:00 - 8:00 - 60%
This is a pretty killer dog workout so get ready! You make it as hard as you push yourself. Put on some great long techno song and you'll be good to go. Rock it!!
In health,
Lauren
As promised, here is one more spin routine for you (of course you're gong to warm up first, right?). You'll be in a seated position the whole time. The percentages represent your percentage of effort that you're putting out. If you have a heart rate monitor, you could also base the percentages off of your max heart rate. Practice safety: if your legs start to spin too fast and without control, increase your resistance.
Sprint Pyramid - 8min
0:00 - 0:40 - 60%
0:40 - 1:00 - 70%
1:00 - 1:45 - 60%
1:45 - 2:00 - 80%
2:00 - 2:50 - 60%
2:50 - 3:00 - 90%
3:00 - 3:50 - 60%
3:50 - 4:00 - 110% BREAK YOUR BIKE!
4:00 - 4:50 - 60%
4:50 - 5:00 - 90%
5:00 - 5:45 - 60%
5:45 - 6:00 - 80%
6:00 - 6:40 - 60%
6:40 - 7:00 - 75%
7:00 - 8:00 - 60%
This is a pretty killer dog workout so get ready! You make it as hard as you push yourself. Put on some great long techno song and you'll be good to go. Rock it!!
In health,
Lauren
Friday, June 17, 2011
332/365 Spin Routines Part 1
Friends and Fitness Enthusiasts,
Spin has been my saving grace for exercise these days. It is kicking my tail but I feel great and man do I break a sweat. I genuinely love feeling like I'm going to die when I work out. Certainly I'm not exhausting myself to the point of no return but I like pushing myself to the point where my body is saying, "Hey...I didn't think we had that extra gear, way to go!"
Anyway, here is a sample routine that you can do on a spin bike at your gym. Of course, ask your gym attendants for help if you've never been on a spin bike before.
Ramp Work, 4:30 min:
0:00 - 1:00 - Spin sitting on the seat
1:00 - 1:25 - Climb!
1:25 - 1:30 - Climb and sprint
1:30 - 2:30 - Spin sitting on the seat
2:30 - 2:55 - Climb! Increase resistance
2:55 - 3:00 - Climb and sprint
3:00 - 4:00 - Spin sitting on the seat. Back off resistance
4:00 - 4:25 - Climb! Increase resistance
4:25 - 4:30 - Climb and Sprint
One more routine to come. I don't want to give too many away because you should totally try a spin class at your gym if you've never done one before. They are killer...if you want it to be. It's as tough as you make it, how hard are you going to push yourself?
In health,
Lauren
Spin has been my saving grace for exercise these days. It is kicking my tail but I feel great and man do I break a sweat. I genuinely love feeling like I'm going to die when I work out. Certainly I'm not exhausting myself to the point of no return but I like pushing myself to the point where my body is saying, "Hey...I didn't think we had that extra gear, way to go!"
Anyway, here is a sample routine that you can do on a spin bike at your gym. Of course, ask your gym attendants for help if you've never been on a spin bike before.
Ramp Work, 4:30 min:
0:00 - 1:00 - Spin sitting on the seat
1:00 - 1:25 - Climb!
1:25 - 1:30 - Climb and sprint
1:30 - 2:30 - Spin sitting on the seat
2:30 - 2:55 - Climb! Increase resistance
2:55 - 3:00 - Climb and sprint
3:00 - 4:00 - Spin sitting on the seat. Back off resistance
4:00 - 4:25 - Climb! Increase resistance
4:25 - 4:30 - Climb and Sprint
One more routine to come. I don't want to give too many away because you should totally try a spin class at your gym if you've never done one before. They are killer...if you want it to be. It's as tough as you make it, how hard are you going to push yourself?
In health,
Lauren
Thursday, June 16, 2011
331/365 Simple Syrup
Friends and Fitness Enthusiats,
Who likes iced coffee? How about iced tea? As a lover of both, I just saved myself money and saved myself from high fructose corn syrup and other foreign sweeteners. I made simple syrup!
I've been wanting to do this for ages. What is it? Liquefied sugar! It makes sweetening your favorite cold beverages a lot easier and pretty much for free if sugar is already in your pantry. The beauty is that you really get to control how much sugar goes into your beverages. Sure you have the option of pumps when you go to Starbucks or what have you but when you're in control, you win.
Here's how to do it:
1. In a saucepan, pour equal parts of sugar and water. I did 1 cup of sugar to 1 cup of water.
2. Bring the concoction to a boil. Take it down to a lively simmer for 15 minutes. Stir occasionally and watch the syrup consistency emerge.
3. Pour into a squeeze bottle or jar and enjoy!
In health,
Lauren
PS: Everything in moderation!
Who likes iced coffee? How about iced tea? As a lover of both, I just saved myself money and saved myself from high fructose corn syrup and other foreign sweeteners. I made simple syrup!
I've been wanting to do this for ages. What is it? Liquefied sugar! It makes sweetening your favorite cold beverages a lot easier and pretty much for free if sugar is already in your pantry. The beauty is that you really get to control how much sugar goes into your beverages. Sure you have the option of pumps when you go to Starbucks or what have you but when you're in control, you win.
Here's how to do it:
1. In a saucepan, pour equal parts of sugar and water. I did 1 cup of sugar to 1 cup of water.
2. Bring the concoction to a boil. Take it down to a lively simmer for 15 minutes. Stir occasionally and watch the syrup consistency emerge.
3. Pour into a squeeze bottle or jar and enjoy!
In health,
Lauren
PS: Everything in moderation!
Wednesday, June 15, 2011
330/365 Not Just for Old People: Compression Knee Highs
Friends and Fitness Enthusiasts,
Alright so June 15 was the day of the 10K that I was supposed to run. Instead, I went to an orthopedic surgeon who determined that I pulled a calf muscle. Thank goodness it wasn't anything too serious. Unfortunately, I am sitting on the bench for the next 5 weeks. Until I can hop up and down on my injured leg, I can't run.
It's definitely a bummer but it's not the end of the world. It's definitely better to sit out than to make it worse. In the meantime I'm focusing on spinning, yoga, and weight lifting; exercises that don't put pressure on my leg.
So where does this compression knee high come in? I asked the doctor about using a heating pad on my injury (I had my previous post on my mind) and he said that it won't really help my injury. Something better would be compression, the C in RICE. Enter sock! It actually feels rather nice and I can already feel my leg getting better.
Next time you see an older person wearing one of those beige knee highs (mine is black but still), think before you comment. It's helpful for keeping the blood moving for people with edema or injuries like yours truly!
In health,
Lauren
Alright so June 15 was the day of the 10K that I was supposed to run. Instead, I went to an orthopedic surgeon who determined that I pulled a calf muscle. Thank goodness it wasn't anything too serious. Unfortunately, I am sitting on the bench for the next 5 weeks. Until I can hop up and down on my injured leg, I can't run.
It's definitely a bummer but it's not the end of the world. It's definitely better to sit out than to make it worse. In the meantime I'm focusing on spinning, yoga, and weight lifting; exercises that don't put pressure on my leg.
So where does this compression knee high come in? I asked the doctor about using a heating pad on my injury (I had my previous post on my mind) and he said that it won't really help my injury. Something better would be compression, the C in RICE. Enter sock! It actually feels rather nice and I can already feel my leg getting better.
Next time you see an older person wearing one of those beige knee highs (mine is black but still), think before you comment. It's helpful for keeping the blood moving for people with edema or injuries like yours truly!
In health,
Lauren
Tuesday, June 14, 2011
329/365 Blueberry Cobbler: a 6C Challenge Approved Dessert
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| Picture does not do it justice! |
Not sure how many of y'all have decided to join me in the 6C challenge but if you are, here is an excellent dessert that does not count as one of the C's even though, yes I know it starts with a C.
Berries are in season folks and the result couldn't be sweeter! This was such an incredibly easy dessert to whip up and oh so good. The only hard part is not eating all of it in one sitting. Seriously, it's one of those where your eyes roll back into your head so you can take it all in. Find the recipe here. I added a couple shakes of cinnamon to the orange juice-blueberry mix and also made sure to put 1/4 tsp. salt because it contrasts the sweetness of the dough...make this now!
In health,
Lauren
Monday, June 13, 2011
328/365 Know Your Limits
Friends and Fitness Enthusiasts,
I have always been a "walk it off" kind of gal. If I have a headache or a mild injury, I try to go it alone without medication or professional help. Sometimes, you really just have to listen to your body and know your limit.
Once again I am writing about this whole I'm not going to run this 10K thing because I'm still working with this road block. I'm totally bummed, mad at myself for getting hurt, but I know it's for the best. My birthday is coming up and it's time I got older and wiser. Not only am I not going to run, I am going to go see an orthopedic surgeon! This may seem like an obvious decision to most of you but for me, this is big!
You never know when an injury is really bad. There is a difference between an ache and a pain, like a sharp, shooting pain that hurts when you do something specific. Know your limit...but don't be a pansy :)
In health,
Lauren
I have always been a "walk it off" kind of gal. If I have a headache or a mild injury, I try to go it alone without medication or professional help. Sometimes, you really just have to listen to your body and know your limit.
Once again I am writing about this whole I'm not going to run this 10K thing because I'm still working with this road block. I'm totally bummed, mad at myself for getting hurt, but I know it's for the best. My birthday is coming up and it's time I got older and wiser. Not only am I not going to run, I am going to go see an orthopedic surgeon! This may seem like an obvious decision to most of you but for me, this is big!
You never know when an injury is really bad. There is a difference between an ache and a pain, like a sharp, shooting pain that hurts when you do something specific. Know your limit...but don't be a pansy :)
In health,
Lauren
Sunday, June 12, 2011
327/365 Turn on the Heat for Sore Muscles
Friends and Fitness Enthuisasts,
If you are feeling particularly sore but your muscles aren't swelling from injury, try some heat! The ice pack I wrote about in an earlier post also works as a heating pad. Simply microwave it and you're set. Also be sure to wrap a towel around this one before you pick it up because it'll be super hot.
In case you were wondering, there isn't any official research on the effectiveness of heat on sore muscles that I could find. However, from personal experience, I can tell you that it feels wonderful. Maybe you already knew this; maybe you're like me and forgot about doing it until someone (like your mother, thanks mom) reminds you. Either way, enjoy!
In health,
Lauren
If you are feeling particularly sore but your muscles aren't swelling from injury, try some heat! The ice pack I wrote about in an earlier post also works as a heating pad. Simply microwave it and you're set. Also be sure to wrap a towel around this one before you pick it up because it'll be super hot.
In case you were wondering, there isn't any official research on the effectiveness of heat on sore muscles that I could find. However, from personal experience, I can tell you that it feels wonderful. Maybe you already knew this; maybe you're like me and forgot about doing it until someone (like your mother, thanks mom) reminds you. Either way, enjoy!
In health,
Lauren
Saturday, June 11, 2011
326/365 Naughty Abs
Friends and Fitness Enthusiasts,
This effective abs exercise is brought to you by Shaun T's Insanity. Work your shoulders, core, and more to get great abs. I suppose you could also consider this a functional exercise.
1. Start in your high plank position, hands under the shoulders, legs straight back behind you.
2. With your body planted in position, think about your pelvis. Using your abdominals, tilt your pelvis up towards your belly button.
3. Return to your starting position and repeat.
This is a very small movement but I guarantee that after 5 or 6, you'll start to feel it. Keep pressing your palms into the floor to keep your shoulders nice and strong and not hunched and sloppy.
In health,
Lauren
This effective abs exercise is brought to you by Shaun T's Insanity. Work your shoulders, core, and more to get great abs. I suppose you could also consider this a functional exercise.
1. Start in your high plank position, hands under the shoulders, legs straight back behind you.2. With your body planted in position, think about your pelvis. Using your abdominals, tilt your pelvis up towards your belly button.
3. Return to your starting position and repeat.
This is a very small movement but I guarantee that after 5 or 6, you'll start to feel it. Keep pressing your palms into the floor to keep your shoulders nice and strong and not hunched and sloppy.
In health,
Lauren
Friday, June 10, 2011
325/365 On Inactivity, Eating, and Exercise
Friends and Fitness Enthusiasts,
Due to my injury, I decided that finally I will listen to my body and rest. I did nothing (except spin because I had to teach class and it doesn't hurt me for whatever reason) but sit on my bum, watch movies, read a book, knit, and EAT. My lack of activity made my mind bored and kept bringing my thoughts to food. I really don't know what it was but when my brain wasn't active (which is wasn't since knitting and watching movies is pretty mindless), I didn't want to do anything except sit more and eat.
This revelation gave me a brief insight into what life might be like as a person who doesn't consistently exercise. Earlier, a subscriber left a comment asking me how I was able to consistently exercises. I gave a super long response but I think the real answer, the truth plain and simple, is that I like exercising. I like it and that's why I do it a lot. There are a lot of consequences to exercise that makes me like it more and make me do it but still.Anyway, when I exercise and after I've had my recovery drink, I'm not hungry. My brain doesn't think about food. It gives me a boost of energy and I feel like jumping up and doing something else. When I don't exercise, I do nothing and it puts my mind in a bad place.
I apologize for the ranting nature of this post but it was on my mind during my resting period and I'm only letting it out now. In conclusion: inactivity leads to eating and more inactivity. It's a vicious cycle and it's up to each one of us to pull ourselves out of it.
In health,
Lauren
Due to my injury, I decided that finally I will listen to my body and rest. I did nothing (except spin because I had to teach class and it doesn't hurt me for whatever reason) but sit on my bum, watch movies, read a book, knit, and EAT. My lack of activity made my mind bored and kept bringing my thoughts to food. I really don't know what it was but when my brain wasn't active (which is wasn't since knitting and watching movies is pretty mindless), I didn't want to do anything except sit more and eat.
This revelation gave me a brief insight into what life might be like as a person who doesn't consistently exercise. Earlier, a subscriber left a comment asking me how I was able to consistently exercises. I gave a super long response but I think the real answer, the truth plain and simple, is that I like exercising. I like it and that's why I do it a lot. There are a lot of consequences to exercise that makes me like it more and make me do it but still.Anyway, when I exercise and after I've had my recovery drink, I'm not hungry. My brain doesn't think about food. It gives me a boost of energy and I feel like jumping up and doing something else. When I don't exercise, I do nothing and it puts my mind in a bad place.
I apologize for the ranting nature of this post but it was on my mind during my resting period and I'm only letting it out now. In conclusion: inactivity leads to eating and more inactivity. It's a vicious cycle and it's up to each one of us to pull ourselves out of it.
In health,
Lauren
Thursday, June 9, 2011
324/365 Strains and Sprains
Friends and Fitness Enthusiasts,
As you may recall I am training for a 10K on June 15. Unfortunately, while I was cross training to a Turbo Fire DVD I injured myself. I think this strain was caused my landing improperly; I may have inverted my foot too hard or at a funny angle or something. Now I'm uncertain whether I should run in the race anyway or if I should back out gracefully while I can. The point of this post however is not to hear me complain. Today we're discussing strains and sprains, their prevention, and their treatment.
Strains - this is an injury to your muscle or your tendon caused by pulling or twisting a muscle or tendon. These generally occur in the back, hamstrings, or elbow. In my case, it's happened to my tibialis posterior, a muscle responsible for inversion and plantarflexion; a muscle crucial for running....sadness.
Sprains - this is an injury to your ligaments, the tissue that connects bone to bone, where it is stretched or torn. Common sprains are in the ankle and wrist.
There are varying degrees of injury to each of these. Your length to recovery and steps for rehabilitation will depend on the severity of your strain or sprain. Within the first 24-48 hours, you want to RICE: rest, ice, compress, and elevate. This is to reduce swelling and get you on the road to recovery as quickly as possible.
Rest - Whatever you're doing that hurts...stop doing it! Take weight off your injury for at least 48 hours and don't perform your regular activity. You are only hurting yourself more if you don't.
Ice - Ice your injury 20 minutes on 20 off. Never put ice or your ice pack directly to your skin; wrap a towel or clothing around it.
Compression - You can decide to wrap a band or splint around your injury to keep it stable and less prone to further injury while you recover. I would consult a doctor or someone with expertise in this area.
Elevation - Raise the injured body part at or above the level of your heart to decrease swelling.
Recovery can take at least 2 weeks. If you cheat, you only hurt yourself. This is the pill that I have to swallow. It sucks but you have to weigh out what you want more. There will be more races and your legs are important for everything. I'm going to pass on the race on the 15th...sadness.
In health,
Lauren
As you may recall I am training for a 10K on June 15. Unfortunately, while I was cross training to a Turbo Fire DVD I injured myself. I think this strain was caused my landing improperly; I may have inverted my foot too hard or at a funny angle or something. Now I'm uncertain whether I should run in the race anyway or if I should back out gracefully while I can. The point of this post however is not to hear me complain. Today we're discussing strains and sprains, their prevention, and their treatment.
Strains - this is an injury to your muscle or your tendon caused by pulling or twisting a muscle or tendon. These generally occur in the back, hamstrings, or elbow. In my case, it's happened to my tibialis posterior, a muscle responsible for inversion and plantarflexion; a muscle crucial for running....sadness.
Sprains - this is an injury to your ligaments, the tissue that connects bone to bone, where it is stretched or torn. Common sprains are in the ankle and wrist.
There are varying degrees of injury to each of these. Your length to recovery and steps for rehabilitation will depend on the severity of your strain or sprain. Within the first 24-48 hours, you want to RICE: rest, ice, compress, and elevate. This is to reduce swelling and get you on the road to recovery as quickly as possible.
Rest - Whatever you're doing that hurts...stop doing it! Take weight off your injury for at least 48 hours and don't perform your regular activity. You are only hurting yourself more if you don't.
Ice - Ice your injury 20 minutes on 20 off. Never put ice or your ice pack directly to your skin; wrap a towel or clothing around it.
Compression - You can decide to wrap a band or splint around your injury to keep it stable and less prone to further injury while you recover. I would consult a doctor or someone with expertise in this area.
Elevation - Raise the injured body part at or above the level of your heart to decrease swelling.
Recovery can take at least 2 weeks. If you cheat, you only hurt yourself. This is the pill that I have to swallow. It sucks but you have to weigh out what you want more. There will be more races and your legs are important for everything. I'm going to pass on the race on the 15th...sadness.
In health,
Lauren
Wednesday, June 8, 2011
323/365 Custom Healthy Food Creations
Friends and Fitness Enthusiasts,
If you're not up for making your concoctions in the kitchen, try these websites for creating your own cereal, granola, or trail mix. I have yet to try these but, I think I might give it a shot one of these days.
MyMixedNuts is a site where you can create your own trail mix. I've made my own trail mixes before but it can be annoying buying all the ingredients since you use different amounts of each add in. This does it for you without all the extra packaging. It's super easy and the price isn't bad. It even includes a Nutritional Calculator so there is no question about what's in your mix. You could also choose one of their recipes. It's nice to have other options than the standard peanuts-cashews-raisins-M&Ms mix or the tropical dried fruit and nut varieties.
Another cool site is Me and Goji. Same deal as MyMixedNuts except with cereal. You could toss these mixes over yogurt or in a bowl of milk. The package is a tube with about fifteen 3/4c. servings, not too shabby. The ingredients are a lot different compared to what you'd find in the grocery store, even the natural/organic aisle.
If y'all decide to try it, let me know how it goes!
In health,
Lauren
If you're not up for making your concoctions in the kitchen, try these websites for creating your own cereal, granola, or trail mix. I have yet to try these but, I think I might give it a shot one of these days.
MyMixedNuts is a site where you can create your own trail mix. I've made my own trail mixes before but it can be annoying buying all the ingredients since you use different amounts of each add in. This does it for you without all the extra packaging. It's super easy and the price isn't bad. It even includes a Nutritional Calculator so there is no question about what's in your mix. You could also choose one of their recipes. It's nice to have other options than the standard peanuts-cashews-raisins-M&Ms mix or the tropical dried fruit and nut varieties.
Another cool site is Me and Goji. Same deal as MyMixedNuts except with cereal. You could toss these mixes over yogurt or in a bowl of milk. The package is a tube with about fifteen 3/4c. servings, not too shabby. The ingredients are a lot different compared to what you'd find in the grocery store, even the natural/organic aisle.
If y'all decide to try it, let me know how it goes!
In health,
Lauren
Tuesday, June 7, 2011
322/365 A Flexible Ice Pack...Hooray!
Friends and Fitness Enthusiasts,
So last week my ankle started to bother me. Somehow I was able to fix myself by not running and doing low impact activity like biking and rowing. I'm not really sure what I did to fix it but I was happy because it meant I could run again. I did Turbo Fire again yesterday and now I realize what caused my injury. Maybe I just land funny, I'm not sure. Regardless, I'm hurting again and I've got to ice my ankle.
I'm sure you've run into this problem. You hurt something and you need to ice it but your darn ice pack is rock solid and you can't bend it. Well, my intern Maddy lent me an awesome solution: Flex-I-Cold! It's an ice pack that stays flexible even when it's cold. I am happy as a clam. Dick's Sporting Goods carries them if you don't want to buy a box of 12 :)
Happy healing!
In health,
Lauren
So last week my ankle started to bother me. Somehow I was able to fix myself by not running and doing low impact activity like biking and rowing. I'm not really sure what I did to fix it but I was happy because it meant I could run again. I did Turbo Fire again yesterday and now I realize what caused my injury. Maybe I just land funny, I'm not sure. Regardless, I'm hurting again and I've got to ice my ankle.
I'm sure you've run into this problem. You hurt something and you need to ice it but your darn ice pack is rock solid and you can't bend it. Well, my intern Maddy lent me an awesome solution: Flex-I-Cold! It's an ice pack that stays flexible even when it's cold. I am happy as a clam. Dick's Sporting Goods carries them if you don't want to buy a box of 12 :)
Happy healing!
In health,
Lauren
Monday, June 6, 2011
321/365 Farmers Markets
Friends and Fitness Enthusiasts,
I'm sort of realizing that we talk a lot about food here. I don't think this is a bad thing, just kind of funny since I always address you as "friends and fitness enthusiasts." Really though, we've all got to eat! Moving on ...
Another reason to love Spring and Summer is Farmers Markets! If you use your Google skills, I am pretty positive that you will be able to find a Farmers Market near you. If you've never been, it feels like the right way to buy groceries. They have a lot of the same produce (obviously they'll have what is in season) and I don't know, it just feels amazing to buy food outside where it was grown and harvested. The food looks prettier too, more vibrant. There are also usually vendors who sell other homemade goods like soaps and preserves. By the way, I love homemade preserves or at least preserves that don't use artificial or ultra-sweet sweeteners; Bonne Maman is a favorite of mine in the grocery stores.
I like Farmers Markets because you can get to know the people who are feeding you and you can clearly see that nothing was done to it during shipping. If you are concerned about how the food was grown, the experts are right there. You are also supporting local people which is always a plus to me.
Sadly, I have yet to go to a Farmers Market here in New England but I am determined to before I move back to DC/NOVA. I'll let you know how it goes.
In health,
Lauren
I'm sort of realizing that we talk a lot about food here. I don't think this is a bad thing, just kind of funny since I always address you as "friends and fitness enthusiasts." Really though, we've all got to eat! Moving on ...
Another reason to love Spring and Summer is Farmers Markets! If you use your Google skills, I am pretty positive that you will be able to find a Farmers Market near you. If you've never been, it feels like the right way to buy groceries. They have a lot of the same produce (obviously they'll have what is in season) and I don't know, it just feels amazing to buy food outside where it was grown and harvested. The food looks prettier too, more vibrant. There are also usually vendors who sell other homemade goods like soaps and preserves. By the way, I love homemade preserves or at least preserves that don't use artificial or ultra-sweet sweeteners; Bonne Maman is a favorite of mine in the grocery stores.
I like Farmers Markets because you can get to know the people who are feeding you and you can clearly see that nothing was done to it during shipping. If you are concerned about how the food was grown, the experts are right there. You are also supporting local people which is always a plus to me.
Sadly, I have yet to go to a Farmers Market here in New England but I am determined to before I move back to DC/NOVA. I'll let you know how it goes.
In health,
Lauren
Sunday, June 5, 2011
320/365 To All the Dancers out There...
Friends and Fitness Enthusiasts,
The other day, I watched my younger cousin's ballet production. It was neat because they had these young pre-Pointe ballet dancers performing alongside professional dancers. Ballet, and really dance in general, is amazing because they do really tough moves but make it look so graceful. From my seat I was able to see all their muscles and the immense control they had over their bodies. Kelby and I also just watched Black Swan and it put Natalie Portman's performance in perspective.
So this is my post giving props to all you dancers out there. You spend so much time in the studio killing your bodies to perfect every move you make on the stage. It's incredible. In school, I took a Kinesiology class where you learn about the different actions of each muscle in the body. As I was watching the performance, I just kept thinking about everything involved for every spin, jump, leap, etc. Not only are they strong, they are flexible! They also have great anaerobic endurance to do bursts of movement again and again while making it look effortless. Also, I can't not mention that they have to memorize lots of choreography on top of all that.
Kudos to you dancers! I think dance is a sport :)
In health,
Lauren
The other day, I watched my younger cousin's ballet production. It was neat because they had these young pre-Pointe ballet dancers performing alongside professional dancers. Ballet, and really dance in general, is amazing because they do really tough moves but make it look so graceful. From my seat I was able to see all their muscles and the immense control they had over their bodies. Kelby and I also just watched Black Swan and it put Natalie Portman's performance in perspective.
So this is my post giving props to all you dancers out there. You spend so much time in the studio killing your bodies to perfect every move you make on the stage. It's incredible. In school, I took a Kinesiology class where you learn about the different actions of each muscle in the body. As I was watching the performance, I just kept thinking about everything involved for every spin, jump, leap, etc. Not only are they strong, they are flexible! They also have great anaerobic endurance to do bursts of movement again and again while making it look effortless. Also, I can't not mention that they have to memorize lots of choreography on top of all that.
Kudos to you dancers! I think dance is a sport :)
In health,
Lauren
Saturday, June 4, 2011
319/365 Recreation on the Water
Friends and Fitness Enthusiasts,
This past Saturday, a beautiful day in New England was made better by canoeing. This is about 75% true; paddling upstream and then downstream against the wind gets tiring. Still, canoeing is a great way to work your core and upper body and just enjoy the outdoors. Canoeing is as difficult at you make it. You can float and fish, paddle around a lake, paddle down a stream, whatever you want. I'd get out there now though before the bugs and summer heat set in.
If you'd like something a little faster paced with less dependance on others, try kayaking. And of course you can go tubing down a lazy river.
Of course, always remember to wear a life vest, sunscreen, a hat, and clothes that can get wet.
In health,
Lauren
This past Saturday, a beautiful day in New England was made better by canoeing. This is about 75% true; paddling upstream and then downstream against the wind gets tiring. Still, canoeing is a great way to work your core and upper body and just enjoy the outdoors. Canoeing is as difficult at you make it. You can float and fish, paddle around a lake, paddle down a stream, whatever you want. I'd get out there now though before the bugs and summer heat set in.
If you'd like something a little faster paced with less dependance on others, try kayaking. And of course you can go tubing down a lazy river.
Of course, always remember to wear a life vest, sunscreen, a hat, and clothes that can get wet.
In health,
Lauren
Friday, June 3, 2011
318/365 Online Calorie Counting Calculator
Friends and Fitness Enthusiasts,
My coworker Libby and our intern Maddy have the same Polar FT7 watch/heart rate monitor/calorie counter which they were persuading me to buy. The only difference between theirs and my Polar heart rate monitor is that theirs has a built in calorie counter. I thought to myself, certainly it's just using some formula based on heart rate and age since it can't sense the heat you emit, the steps you take, and how fast you move like a bodybugg does. So I used my googling powers and found this website. By typing in your gender, age, weight, avg heart rate during exercise, and the duration of your exercise, the site figures out how many calories you burned. We tested this against what their watches said when they exercised and there was a margin of error of about 50 which is a lot I know but it's helpful when you're doing a group ex class, running outside, spinning, etc.
In health,
Lauren
My coworker Libby and our intern Maddy have the same Polar FT7 watch/heart rate monitor/calorie counter which they were persuading me to buy. The only difference between theirs and my Polar heart rate monitor is that theirs has a built in calorie counter. I thought to myself, certainly it's just using some formula based on heart rate and age since it can't sense the heat you emit, the steps you take, and how fast you move like a bodybugg does. So I used my googling powers and found this website. By typing in your gender, age, weight, avg heart rate during exercise, and the duration of your exercise, the site figures out how many calories you burned. We tested this against what their watches said when they exercised and there was a margin of error of about 50 which is a lot I know but it's helpful when you're doing a group ex class, running outside, spinning, etc.
In health,
Lauren
Thursday, June 2, 2011
317/365 Goodbye Pyramid, Hello MyPlate
Friends and Fitness Enthusiasts,
The USDA has entered the digital age with the help of Michelle Obama. Instead of the outdated pyramid or even the updated pyramid, we've got MyPlate. It's a handy dandy icon that is easy to digest (pun intended!) to clarify what exactly you should be eating. If you go back to the post I wrote awhile back, you'll see that it looks about the same, yay.
If you want to read the article from CNN, click here.
In health,
Lauren
The USDA has entered the digital age with the help of Michelle Obama. Instead of the outdated pyramid or even the updated pyramid, we've got MyPlate. It's a handy dandy icon that is easy to digest (pun intended!) to clarify what exactly you should be eating. If you go back to the post I wrote awhile back, you'll see that it looks about the same, yay.
If you want to read the article from CNN, click here.
In health,
Lauren
Wednesday, June 1, 2011
316/365 June is Skin Cancer Awareness Month
Friends and Fitness Enthusiasts,
Summer is here and it's time to get out there and enjoy the weather. Two super important things to do before getting out there is drinking water and putting on sunscreen! Here are the basics of what you need to know about sun safety:
- Sunscreen blocks UVA and UVB rays where sunblock only blocks UVB
- Check out this site for the ultimate Sunscreeen guide; the Environmental Working Group has researched major sunscreen brands have picked out the most effective and least toxic ones for your skin
- SPF means Sun Protection Factor. Each unit of SPF equals 10 minutes of protection. Ex: SPF 30 = 300 minutes of protection. Apparently sunscreens max out at SPF 15 though the American Academy of Dermatology recommends SPF 30. You don't need to spend your money on crazy high SPF
- The sun is hottest between 10a-4p. If you can avoid going out during these times, that'd be great! Otherwise, be especially vigilant about putting on sunblock
- Clothing also provides protection from the sun. Consider purchasing a hat or getting wicking clothing
- Keep an eye on your moles! No one is completely safe from skin cancer. Last summer I had a mutant mole on my back that my mom caught. We had it removed just in case; it was benign. Still, I learned my lesson. Even me, your Pacific Island friend, is not immune.
In health,
Lauren
Summer is here and it's time to get out there and enjoy the weather. Two super important things to do before getting out there is drinking water and putting on sunscreen! Here are the basics of what you need to know about sun safety:
- Sunscreen blocks UVA and UVB rays where sunblock only blocks UVB
- Check out this site for the ultimate Sunscreeen guide; the Environmental Working Group has researched major sunscreen brands have picked out the most effective and least toxic ones for your skin
- SPF means Sun Protection Factor. Each unit of SPF equals 10 minutes of protection. Ex: SPF 30 = 300 minutes of protection. Apparently sunscreens max out at SPF 15 though the American Academy of Dermatology recommends SPF 30. You don't need to spend your money on crazy high SPF
- The sun is hottest between 10a-4p. If you can avoid going out during these times, that'd be great! Otherwise, be especially vigilant about putting on sunblock
- Clothing also provides protection from the sun. Consider purchasing a hat or getting wicking clothing
- Keep an eye on your moles! No one is completely safe from skin cancer. Last summer I had a mutant mole on my back that my mom caught. We had it removed just in case; it was benign. Still, I learned my lesson. Even me, your Pacific Island friend, is not immune.
In health,
Lauren
Tuesday, May 31, 2011
315/365 The 7C's Challege
Friends and Fitness Enthusiasts,
Robert Gilbert, Ph.D., is a professor of sports psychology at Montclair State University and is a public speaker, motivational coach, sports coach and author. As an employee of Verizon, my boss Coach Mark encourages us to call the Doc everyday to get pumped for our lives. Every year, he runs the 7C's Challenge from the day after Memorial Day to Labor Day, a 98 Day challenge! The 7C's you cannot partake in are these:
- cookies
- candy
- chocolate
- chips
- cola
- cake
- and complaining about not getting to have the other 6 C's.
This challenge is hard for me because my birthday is in June and Kelby's and my mom's are in July. I like cake! I also like cookies and chocolate, specifically my chocolate chip cookies. Still, I have put them aside and challenge you to join me! Who's in?
Also, here is the number for the Doc if you'd like some motivation before you start your day: (973) 743-4690
In health,
Lauren
Robert Gilbert, Ph.D., is a professor of sports psychology at Montclair State University and is a public speaker, motivational coach, sports coach and author. As an employee of Verizon, my boss Coach Mark encourages us to call the Doc everyday to get pumped for our lives. Every year, he runs the 7C's Challenge from the day after Memorial Day to Labor Day, a 98 Day challenge! The 7C's you cannot partake in are these:
- cookies
- candy
- chocolate
- chips
- cola
- cake
- and complaining about not getting to have the other 6 C's.
This challenge is hard for me because my birthday is in June and Kelby's and my mom's are in July. I like cake! I also like cookies and chocolate, specifically my chocolate chip cookies. Still, I have put them aside and challenge you to join me! Who's in?
Also, here is the number for the Doc if you'd like some motivation before you start your day: (973) 743-4690
In health,
Lauren
Monday, May 30, 2011
314/365 Memorial Day
Friends and Fitness Enthusiasts,
Memorial Day isn't about delicious cook out food or eating too much about it. It's about the many people who loved this country so much that they died for it. I hope you remembered them and all the armed forces who love and serve this country.
In health,
Lauren
Memorial Day isn't about delicious cook out food or eating too much about it. It's about the many people who loved this country so much that they died for it. I hope you remembered them and all the armed forces who love and serve this country.
In health,
Lauren
Sunday, May 29, 2011
313/365 Sweet Kiwi
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| I see the resemblance :) |
Kiwi fruit or kiwi is native to China and receive their name from the kiwi bird of New Zealand. They have about as much potassium as a banana, are loaded with Vitamin C, and provide a good amount of dietary fiber. They also have proven to be helpful for asthmatic children; shortness of breath was reduced by 32%, severe wheeze by 41%, night time cough by 27%, chronic cough by 25%, and runny nose by 28% even by eating the fruit only once or twice a week.
Pick a kiwi that gives when you squeeze it between your thumb and index finger. If it's hard, it will need a few days to ripen at room temperature. A kiwi that is soft to the touch will be overripe and mushy. You can eat kiwi plain with or without the skin. Toss it with some other fruit for a happy, colorful salad.
In health,
Lauren
http://kiwi-fruit.info/
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=41
Saturday, May 28, 2011
312/365 Mount Monadnock
Friends and Fitness Enthusiasts,
New England has some great hiking. If you find yourself up here, I recommend you taking a day trip up Mount Monadnock in New Hampshire. My uncle, cousin, and I hiked up here a foggy spring afternoon. It was a difficult to strenuous 2 hour hike up and 1.5 ish hours hike back down. We started out with a lot of bugs at the base but the higher we climbed, the less buggy it got; this was a good incentive to keep climbing. I'm sure the view would have been lovely from way up at the summit of 3,165 ft but the fog was quite thick. Still, it felt great to get up there and relish in glory with the other hikers.
Frankly, the climbing down part of hiking scares me. You're tired and the steep face is more challenging; it's also hard on the knees so be wary. Be sure to bring plenty of water with you and a PBJ for when you reach the summit. A PBJ is the perfect snack for hiking because it's light, calorie dense, high in fat, and high in protein. It's got what you need to get back down the mountain.
In health,
Lauren
New England has some great hiking. If you find yourself up here, I recommend you taking a day trip up Mount Monadnock in New Hampshire. My uncle, cousin, and I hiked up here a foggy spring afternoon. It was a difficult to strenuous 2 hour hike up and 1.5 ish hours hike back down. We started out with a lot of bugs at the base but the higher we climbed, the less buggy it got; this was a good incentive to keep climbing. I'm sure the view would have been lovely from way up at the summit of 3,165 ft but the fog was quite thick. Still, it felt great to get up there and relish in glory with the other hikers.
Frankly, the climbing down part of hiking scares me. You're tired and the steep face is more challenging; it's also hard on the knees so be wary. Be sure to bring plenty of water with you and a PBJ for when you reach the summit. A PBJ is the perfect snack for hiking because it's light, calorie dense, high in fat, and high in protein. It's got what you need to get back down the mountain.
In health,
Lauren
Friday, May 27, 2011
311/365 Pilates: a Core Exercise
Friends and Fitness Enthusiasts,Once upon a day in November I wrote about Pilates. Here is a core exercise from Pilates you can mix into your abdominals routine.
1. Start by laying down on your back. Press your lower back into the floor by tucking your tailbone under you. Extend your legs and arms straight up. Lift your shoulders off the floor.
2. Lower your legs down to about 45 degrees while making a circle with your arms. Start with arms straight out, over your head, and around to your sides.
3. Finish the move by tucking your knees in and touching your hands to your ankles.
In health,
Lauren
Thursday, May 26, 2011
310/365 Your P90X Questions Answered
Friends and Fitness Enthusiasts,
I'm actually surprised I haven't written about this fitness program before. It's brought to you by Beach Body and features Tony Horton, creator of P90X. The secret behind it is "muscle confusion" which is really what I've been telling y'all all along. Change up your exercise so you don't get stuck in the same routine. Not only do the same exercises bore you, they bore your muscles too. Advertisements tout these crazy ripped bodies that were achieved using only a pull up bar and dumbbells. It seems nuts but if you follow the program, you will get the body.
A friend of mine, Dmytro, praises P90X up and down and has graduated from the program twice and has since moved on to the more intense offerings of Beach Body. The reason you can be successful with P90X is not a secret; all you have to do is stick to the program. As we all know, this is way easier said than done. An hour isn't a lot of time to commit to exercising but, because of the difficulty of the program, beginners aren't likely to stick with it. I know it's hard to stick to a routine. I know it's hard to stay on top of your diet every minute but if a "beach body" is what you really want, you have to put in the effort and discipline to get there.
People with gorgeous bodies didn't wake up that way, they had to earn it. P90X is a good option for you if you like workouts made for you, you don't have a lot of time, and you don't have access to a gym. The success of any 60, 90, etc. day plan usually rests on you, the user. You've got to dedicate yourself if you want to see the results. Are you willing to give up what you want now for what you want most?
In health,
Lauren
I'm actually surprised I haven't written about this fitness program before. It's brought to you by Beach Body and features Tony Horton, creator of P90X. The secret behind it is "muscle confusion" which is really what I've been telling y'all all along. Change up your exercise so you don't get stuck in the same routine. Not only do the same exercises bore you, they bore your muscles too. Advertisements tout these crazy ripped bodies that were achieved using only a pull up bar and dumbbells. It seems nuts but if you follow the program, you will get the body.
A friend of mine, Dmytro, praises P90X up and down and has graduated from the program twice and has since moved on to the more intense offerings of Beach Body. The reason you can be successful with P90X is not a secret; all you have to do is stick to the program. As we all know, this is way easier said than done. An hour isn't a lot of time to commit to exercising but, because of the difficulty of the program, beginners aren't likely to stick with it. I know it's hard to stick to a routine. I know it's hard to stay on top of your diet every minute but if a "beach body" is what you really want, you have to put in the effort and discipline to get there.
People with gorgeous bodies didn't wake up that way, they had to earn it. P90X is a good option for you if you like workouts made for you, you don't have a lot of time, and you don't have access to a gym. The success of any 60, 90, etc. day plan usually rests on you, the user. You've got to dedicate yourself if you want to see the results. Are you willing to give up what you want now for what you want most?
In health,
Lauren
Wednesday, May 25, 2011
309/365 Strengthen Your Core with Good Form
Friends and Fitness Enthusiasts,
Lots of people have asked me about exercises for your core. While there are tons of exercises out there, the most important thing that I've found is that good form usually means that you will also be working your abs.
Our trunk keeps us balanced. Raise your arms up by your sides so that they are parallel to the floor. Now, keep your arms straight and quickly clap your hands together. Bring them back out. Did your core move? Did you lean back a little when you clapped and lean forward when you brought your arms out? Do it again but this time focus on not moving your trunk at all.
Ta da! You just did an ab exercise! Though this doesn't target your abs directly like a crunch would, it is a functional way to work your body. Take this focus on keeping your trunk steady into any exercise you do. Whether it's curls, rows, shoulder presses, lunges, whatever, make sure that your trunk is locked in place. It'll allow you to better target the muscle you are working on and strengthen your abs.
When you think about the muscle you are using to contract, you work harder. You will feel greater intensity in that muscle even if it's the same amount of weight you've been picking up and putting down.
In health,
Lauren
Lots of people have asked me about exercises for your core. While there are tons of exercises out there, the most important thing that I've found is that good form usually means that you will also be working your abs.
Our trunk keeps us balanced. Raise your arms up by your sides so that they are parallel to the floor. Now, keep your arms straight and quickly clap your hands together. Bring them back out. Did your core move? Did you lean back a little when you clapped and lean forward when you brought your arms out? Do it again but this time focus on not moving your trunk at all.
Ta da! You just did an ab exercise! Though this doesn't target your abs directly like a crunch would, it is a functional way to work your body. Take this focus on keeping your trunk steady into any exercise you do. Whether it's curls, rows, shoulder presses, lunges, whatever, make sure that your trunk is locked in place. It'll allow you to better target the muscle you are working on and strengthen your abs.
When you think about the muscle you are using to contract, you work harder. You will feel greater intensity in that muscle even if it's the same amount of weight you've been picking up and putting down.
In health,
Lauren
Tuesday, May 24, 2011
308/365 Almond Milk Joy
Friends and Fitness Enthusiasts,
Are you tired of regular milk? Are you lactose intolerant? Are you vegan or vegetarian but want something other than soy? Maybe you're just curious about almond milk.
I happen to love almond milk. Why? I love almonds and I love milk. In all seriousness, the taste is really good, almonds are great for you, and it's got less calories than even skim milk (especially if you get the Unsweetened variety, 35 calories/ 8 oz. serving) while still maintaining creaminess. It tastes great on my cereal and with my daily cookie. It's got fat in all the right places. By the way, the Original flavor almond milk is 60 cals/serving and dark chocolate is 120 cals/serving; skim milk is 90 calories/serving.
There's been controversy about having too much dairy or too much soy; almond milk is a way to change things up. The only downside to almond milk is that it's more expensive than regular milk but hey, sacrifice makes us stronger.
In health,
Lauren
Are you tired of regular milk? Are you lactose intolerant? Are you vegan or vegetarian but want something other than soy? Maybe you're just curious about almond milk.
I happen to love almond milk. Why? I love almonds and I love milk. In all seriousness, the taste is really good, almonds are great for you, and it's got less calories than even skim milk (especially if you get the Unsweetened variety, 35 calories/ 8 oz. serving) while still maintaining creaminess. It tastes great on my cereal and with my daily cookie. It's got fat in all the right places. By the way, the Original flavor almond milk is 60 cals/serving and dark chocolate is 120 cals/serving; skim milk is 90 calories/serving.
There's been controversy about having too much dairy or too much soy; almond milk is a way to change things up. The only downside to almond milk is that it's more expensive than regular milk but hey, sacrifice makes us stronger.
In health,
Lauren
Monday, May 23, 2011
307/365 Just Skate
Friends and Fitness Enthusiasts,
All the truly passionate skateboarders and longboarders I've known say this all the time. Just skate. It's about having fun, trying new tricks, learning from others, sharing it with people, and just doing it.
When you think of skateboarders, you might think of some punky looking kid, a vandal, a screw up. I have no idea but I can tell you that regardless, these people, the real ones, are athletes. Boarding of any kind demands the ability to control your body. When you're flying down the pavement, you better have the legs and core to hold you up and keep you steady while you steer, launch yourself up in the air, and land. Your arms also come into play to keep you balanced. Those quick movements to keep everything straight require core strength to keep you upright and your face off the asphalt. I imagine that you also get a burst of adrenaline every time you skate likened to skiing or snowboarding, hooray cardio!
I have skated a couple times in my life; meaning I have ollied, done 1 good pop shove, and can steer down a slightly graded hill. I'm okay at best. I totally admire people who can skate or longboard because it takes a serious amount of guts, practice, and passion to jump onto a rolling plank of wood and do tricks with it.
I'd say that most people start skating when they are younger (and fearless) but, it's never too late to start. The internet is a great resource for learning about skating, the equipment and the techniques that go with it.
In health,
Lauren
P.S.: I am a fan of safety. Wear a helmet and pads!
All the truly passionate skateboarders and longboarders I've known say this all the time. Just skate. It's about having fun, trying new tricks, learning from others, sharing it with people, and just doing it.
When you think of skateboarders, you might think of some punky looking kid, a vandal, a screw up. I have no idea but I can tell you that regardless, these people, the real ones, are athletes. Boarding of any kind demands the ability to control your body. When you're flying down the pavement, you better have the legs and core to hold you up and keep you steady while you steer, launch yourself up in the air, and land. Your arms also come into play to keep you balanced. Those quick movements to keep everything straight require core strength to keep you upright and your face off the asphalt. I imagine that you also get a burst of adrenaline every time you skate likened to skiing or snowboarding, hooray cardio!
I have skated a couple times in my life; meaning I have ollied, done 1 good pop shove, and can steer down a slightly graded hill. I'm okay at best. I totally admire people who can skate or longboard because it takes a serious amount of guts, practice, and passion to jump onto a rolling plank of wood and do tricks with it.
I'd say that most people start skating when they are younger (and fearless) but, it's never too late to start. The internet is a great resource for learning about skating, the equipment and the techniques that go with it.
In health,
Lauren
P.S.: I am a fan of safety. Wear a helmet and pads!
Sunday, May 22, 2011
306/365 Think Twice about Fast Food
Friends and Fitness Enthusiasts,
I found this video from diet.com after watching some Pilates videos. I had to know what a 4 year old cheeseburger looked like. I hope this makes you think twice before ever getting fast food again:
I am aware that this video is from 2008 but, come on, fast food is evil and we all know it; I don't believe the business has really changed that much.
In health,
Lauren
I found this video from diet.com after watching some Pilates videos. I had to know what a 4 year old cheeseburger looked like. I hope this makes you think twice before ever getting fast food again:
I am aware that this video is from 2008 but, come on, fast food is evil and we all know it; I don't believe the business has really changed that much.
In health,
Lauren
Saturday, May 21, 2011
305/365 Cardio Bout: XC to Lunge Pulse
Friends and Fitness Enthusiasts,
You know that I like inserting bouts of cardio moves during my strength training to boost my heart rate and burn a few more calories. Here's another one for you:
Part 1 - Cross Country in Place
- Start out with your right foot about a 1.5 feet in front of your left
- Keep your legs straight while hopping from right foot in front to left foot in front; pump the arms!
- It should look like the running man dance move with straight legs
Part 2 - Lunge Pulses
- Do 4 reps of part one on each side starting with your right foot in front
- With your right foot in front, perform 2 lunges by bending the left knee
- Repeat on the other side
Repeat Parts 1 and 2 one right after the other for a minute
In health,
Lauren
You know that I like inserting bouts of cardio moves during my strength training to boost my heart rate and burn a few more calories. Here's another one for you:
Part 1 - Cross Country in Place
- Start out with your right foot about a 1.5 feet in front of your left
- Keep your legs straight while hopping from right foot in front to left foot in front; pump the arms!
- It should look like the running man dance move with straight legs
Part 2 - Lunge Pulses
- Do 4 reps of part one on each side starting with your right foot in front
- With your right foot in front, perform 2 lunges by bending the left knee
- Repeat on the other side
Repeat Parts 1 and 2 one right after the other for a minute
In health,
Lauren
Friday, May 20, 2011
304/365 If Zombies Invade, are you Ready?
Friends and Fitness Enthusiasts,
My boyfriend's mother Jenni has put in a lot of energy, discipline, and time towards getting healthier and losing weight. She feels and looks fantastic but, she isn't done yet. She told me, "I want to be ready for a zombie apocalypse; I want to be faster and stronger." I thought this was hilarious but, quite true and something we should all want.
You've seen the movies. Zombies are evolving quickly. They are getting smarter and sometimes even faster and stronger than us humans! This is unacceptable. If zombies were actually running a muck seeking to eat our brains, you'd want to out race them right? Fitness is definitely about feeling good, living longer, looking better, and being healthier but, we can't forget the root word fit; we all know that the fittest survive.
In conclusion class, we should all be training with the idea of an impending zombie apocalypse in mind. If you aren't motivated because you feel tired, aren't seeing results, or any other (lame) excuse, think about the zombies. Think about the fate of the human race! Are you ready?
In health,
Lauren
My boyfriend's mother Jenni has put in a lot of energy, discipline, and time towards getting healthier and losing weight. She feels and looks fantastic but, she isn't done yet. She told me, "I want to be ready for a zombie apocalypse; I want to be faster and stronger." I thought this was hilarious but, quite true and something we should all want.
You've seen the movies. Zombies are evolving quickly. They are getting smarter and sometimes even faster and stronger than us humans! This is unacceptable. If zombies were actually running a muck seeking to eat our brains, you'd want to out race them right? Fitness is definitely about feeling good, living longer, looking better, and being healthier but, we can't forget the root word fit; we all know that the fittest survive.
In conclusion class, we should all be training with the idea of an impending zombie apocalypse in mind. If you aren't motivated because you feel tired, aren't seeing results, or any other (lame) excuse, think about the zombies. Think about the fate of the human race! Are you ready?
In health,
Lauren
Thursday, May 19, 2011
303/365 New Drink for MiO and You
Friends and Fitness Enthusiasts,
I first heard about MiO from one of my gym members and then saw a commercial for it later. Now it seems to be on everyone's lips...and tongues ha! What is MiO?
MiO is a "liquid enhancer" that comes in these funny rocket shaped looking containers for less than $4 a pop. Squeeze the bottle and out comes this concentrated, 0 calorie flavor to make your water go down easier; it comes in 6 flavors so far.
What? Zero calorie you say?? How is it possible??? As I'm sure you could deduce with the information I've given you in the past, this product does not contain any real sugar. Instead it has artificial sweeteners. Now, research tells us that drinks with flavor (more specificially, carbohydrates) goes down a lot quicker when rehydrating during or after exercise. Certainly you'll be more inclined to drink this, since you can control the amount of flavor (their major selling point) but, I'm still skeptical. I personally go for products with real fat, carbs, and protein but, it's up to you. I haven't actually tried this but you might like it. If it means you staying hydrated then sure, give it a shot. Just know that it's not real.
In health,
Lauren
I first heard about MiO from one of my gym members and then saw a commercial for it later. Now it seems to be on everyone's lips...and tongues ha! What is MiO?
MiO is a "liquid enhancer" that comes in these funny rocket shaped looking containers for less than $4 a pop. Squeeze the bottle and out comes this concentrated, 0 calorie flavor to make your water go down easier; it comes in 6 flavors so far.
What? Zero calorie you say?? How is it possible??? As I'm sure you could deduce with the information I've given you in the past, this product does not contain any real sugar. Instead it has artificial sweeteners. Now, research tells us that drinks with flavor (more specificially, carbohydrates) goes down a lot quicker when rehydrating during or after exercise. Certainly you'll be more inclined to drink this, since you can control the amount of flavor (their major selling point) but, I'm still skeptical. I personally go for products with real fat, carbs, and protein but, it's up to you. I haven't actually tried this but you might like it. If it means you staying hydrated then sure, give it a shot. Just know that it's not real.
In health,
Lauren
Wednesday, May 18, 2011
302/365 The Great Outdoors has No Clock
Friends and Fitness Enthusiasts,
I really love the outdoors. I love camping, hiking, exploring, etc. There's something about the smell of the woods, the soft morning sunlight, and the clear air that really makes me feel great. The one thing that I really love is the absence of time.
When I'm out camping, I make it a rule to not look at any clocks if I can help it. I like not knowing when I'm supposed to wake up, eat, or sleep. I like not being constrained by a timer for an afternoon walk or run. I like laying out on the beach for however long I feel like. I think it's important to get back to your Circadian rhythm every once in awhile to get back on track. When it's dark, you go to bed; you don't stay up for another five hours watching episodes of 30 Rock or clicking your way through Facebook.
Some of you out there may not consider yourselves "outdoorsy" but, I think you'll come to like it with the right amount of bug spray and great people to share it with.
In health,
Lauren
PS: I feel like I can't ignore the fact that Camp Food is not the best simply because it's mostly non-perishable. However, it's not impossible. You can absolutely not destroy your diet even if you go camping.
I really love the outdoors. I love camping, hiking, exploring, etc. There's something about the smell of the woods, the soft morning sunlight, and the clear air that really makes me feel great. The one thing that I really love is the absence of time.
When I'm out camping, I make it a rule to not look at any clocks if I can help it. I like not knowing when I'm supposed to wake up, eat, or sleep. I like not being constrained by a timer for an afternoon walk or run. I like laying out on the beach for however long I feel like. I think it's important to get back to your Circadian rhythm every once in awhile to get back on track. When it's dark, you go to bed; you don't stay up for another five hours watching episodes of 30 Rock or clicking your way through Facebook.
Some of you out there may not consider yourselves "outdoorsy" but, I think you'll come to like it with the right amount of bug spray and great people to share it with.
In health,
Lauren
PS: I feel like I can't ignore the fact that Camp Food is not the best simply because it's mostly non-perishable. However, it's not impossible. You can absolutely not destroy your diet even if you go camping.
Tuesday, May 17, 2011
301/365 Turbo Fire: Kickboxing + Dancing = Cardio Fun
Friends and Fitness Enthusiasts,
Poor Kelby has heard me talk about Turbo Fire for the last couple months. It's a DVD set by Beach Body that I've been wanting to try and considering to purchase. Finally I was actually able to try one of the DVDs thanks to a gym member. Today's 10K Training assignment was to do 60 min of cross training; hello Turbo Fire!
The gym member Erin advised me to take the Fire 30 class because it had the "New to Class" tutorial. Needless to say, I was a little lost when I did Fire 45 (I wanted to get closer to the target 60 min), a 45 min class you do later in the schedule when you already know Chalene's routine. Still, after a few repetitions of her combos I did get the hang of it and really had a fun time. The music is hot and makes you want to move. Chalene is super pumped, smiling, and able to motivate you throughout the whole thing. It is a fun mix of kickboxing and dancing. I didn't realize how much I was sweating, how red my face was getting, and how hard my heart was pumping until it was over.
After my 10K, I've decided to switch gears and get Turbo Fire for my next exercise regiment.
In health,
Lauren
Poor Kelby has heard me talk about Turbo Fire for the last couple months. It's a DVD set by Beach Body that I've been wanting to try and considering to purchase. Finally I was actually able to try one of the DVDs thanks to a gym member. Today's 10K Training assignment was to do 60 min of cross training; hello Turbo Fire!
The gym member Erin advised me to take the Fire 30 class because it had the "New to Class" tutorial. Needless to say, I was a little lost when I did Fire 45 (I wanted to get closer to the target 60 min), a 45 min class you do later in the schedule when you already know Chalene's routine. Still, after a few repetitions of her combos I did get the hang of it and really had a fun time. The music is hot and makes you want to move. Chalene is super pumped, smiling, and able to motivate you throughout the whole thing. It is a fun mix of kickboxing and dancing. I didn't realize how much I was sweating, how red my face was getting, and how hard my heart was pumping until it was over.
After my 10K, I've decided to switch gears and get Turbo Fire for my next exercise regiment.
In health,
Lauren
Monday, May 16, 2011
300/365 300 Workout in Honor of 300th Post
Friends and Fitness Enthusiasts,
Wow! This is the 300th post! Can you believe we've come this far? Just 65 more beloved posts. This is quite possibly as exciting as Oprah's last episode. I jest!
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
The following video shows the order and a brief demonstration of the 300 work out.
Wow! This is the 300th post! Can you believe we've come this far? Just 65 more beloved posts. This is quite possibly as exciting as Oprah's last episode. I jest!
In honor of the 300th post, here is the work out that the guys from the movie 300 used to get ripped and ready:
Pullups - 25 reps
Deadlifts with 135 lbs - 50 repsPullups - 25 reps
Pushups - 50 reps
24-inch box jumps - 50 reps
Floor wipers - 50 reps
Single-arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
The following video shows the order and a brief demonstration of the 300 work out.
Certainly this is a bit ambitious. Feel free to turn it down a notch. You could cut all the reps in half or modify the exercises to ones you are more comfortable with. The article in Men's Health Magazine that I got this from offer solutions. Have fun!
In health,
Lauren
In health,
Lauren
Sunday, May 15, 2011
299/365 Spinal Balance, 2 Variations
Friends and Fitness Enthusiasts,
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
Balance is super important for daily living especially as we get older. I like throwing in this Spinal Balance exercise at the end of my workout for one final burn in my shoulders and core.
The first example is your standard Spinal Balance.
1. Start with your knees under your hips and hands under your shoulders.
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| sorry for the crazy bottom image! |
2. Extend your right arm forward and your left leg back behind you. Try to reach forward and up as much as possible without dropping your form. You will get the most benefit from any core exercise by keeping your core engaged and locked while doing whatever else with your appendages. From here you can squeeze elbow to knee and extend again or simply switch sides.
The second example is a challenging variation. You'll feel it in your hips and it will burn your shoulders and core even more.
1. Start in your Spinal Balance
2. Once you've held your extended arm and leg comfortably, rotate everything 90 degrees. Your right leg will now point to the right wall and your left arm will point to the left wall. Hold this position for 3-5 deep breaths.
3. Repeat on the other side. In health,
Lauren
Saturday, May 14, 2011
298/365 Music for Your Workout by Pandora and G Fit
Friends and Fitness Enthusiasts,
Whilst on Pandora listening to some jams, an ad popped up on my sidebar for G Fit Radio. All you do is drag and drop the stage of your work out and the intensity of it into their little boxes and boom, you've got yourself a customized radio station! I imagine this would work best for those of y'all with smart phones or some internet device next to your cardio machine.
Pandora is a free service with limited commercial interruption. All you do is sign up and enjoy.
In health,
Lauren
Whilst on Pandora listening to some jams, an ad popped up on my sidebar for G Fit Radio. All you do is drag and drop the stage of your work out and the intensity of it into their little boxes and boom, you've got yourself a customized radio station! I imagine this would work best for those of y'all with smart phones or some internet device next to your cardio machine.
Pandora is a free service with limited commercial interruption. All you do is sign up and enjoy.
In health,
Lauren
Friday, May 13, 2011
297/365 Newton Running Shoes: Another Option for Running Barefoot
Friends and Fitness Enthusiasts,
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
After discussing my whole running situation with a fellow fitness professional, he recommended that I check out these shoes by Newton Running. If you want to do the whole barefoot shoe thing without actually being barefoot or getting those finger toe shoes, here's a viable option.
These shoes are different from your current kicks because of their cushioning on your forefoot. They also offer shoes specific to the shape of your foot. If you pronate, there's a shoe for that. If you supinate, there's a shoe for that. Newtons come in bright colors and are a little more expensive than your average shoe. I cannot personally recommend these shoes but I do plan on making these my next pair. I'll let you know.
In health,
Lauren
Thursday, May 12, 2011
296/365 How Foot Strike Running Keeps me Moving
Friends and Fitness Enthusiasts,
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
About a year ago, I was suffering from major pain in my shins and eventually my knees from running. I was diagnosed with "external compartmental fasciitis" which means that the sheath of fascia surrounding the muscles in my leg are too tight for my muscles when blood flows through it from physical activity like running. I was told to either stop running or get surgery to slice open the fascia. My family advised me not to go through the surgery and get orthotics to correct my pronated feet. Kelby's mom told me to cut down my running to twice a week so I didn't have to give it up entirely. By doing all this, I was able to keep up running.
Last fall, I did an internship with Acceleration Richmond where we coached athletes on improving their running form, speed, agility, and quickness. Here is where I learned to run on the balls of my feet or running with "foot strike." I really think this is what fixed my shin splints and my "external compartmental fasciitis." By running on the balls of your feet, it doesn't really matter whether your feet are pronated or supinated, just that you point your toes forward. Not only do I run faster with no pain in my shins or knees, I have also noticed a change in the shape of my calves. Before, only the inner half of my gastrocnemius muscle was defined but now the outer half is coming out. Also, my calves are just leaner in general, woo!
So there you have it, foot strike running is an efficient way of running that inherently corrects your pronated feet. It should also be able to fix your shin splints without all that ice and rest. Remember that your body isn't used to it so start out slow. Happy running!
In health,
Lauren
Wednesday, May 11, 2011
295/365 Burpees with a Twist: Ski Abs
Friends and Fitness Enthusiasts,
Over the Winter, I wrote a blog about Burpees. Let's revisit our old friend and give him a face lift. Enter Ski Abs. This exercise comes from Intern Maddy. It works your obliques, shoulders, legs, and heart.
1. Get into your high plank position.
2. Using your abdominal muscles, crunch your legs up and to the outside of your right palm.
3. Jump back to high plank. Now crunch your legs up and to the outside of your left palm.
4. Repeat and feel the burn.
Keep that booty down as much as you can throughout this exercise; no cheating! If you have a lower back injury, this exercise is probably not the best for you.
In health,
Lauren
Over the Winter, I wrote a blog about Burpees. Let's revisit our old friend and give him a face lift. Enter Ski Abs. This exercise comes from Intern Maddy. It works your obliques, shoulders, legs, and heart.
2. Using your abdominal muscles, crunch your legs up and to the outside of your right palm.
3. Jump back to high plank. Now crunch your legs up and to the outside of your left palm.
4. Repeat and feel the burn.
Keep that booty down as much as you can throughout this exercise; no cheating! If you have a lower back injury, this exercise is probably not the best for you.
In health,
Lauren
Tuesday, May 10, 2011
294/365 Running on the Road...Safety First!
Friends and Fitness Enthusiasts,
There's nothing like hitting the open road and going for a nice long run. Here are some tips to make sure you get there and back safely.
What to Wear
Whenever you run, try to pick brightly colored clothing or clothing with reflective material so that you are visible to cars, bikes, etc. This is crucial if you are running at night! If you want a highlighter bright reflective slap bracelet, let me know; I'll mail it to you. If you can, wear a red, blinking light or headlamp or carry a flashlight.
Where to Run
You should generally stick to sidewalks if you can. This is just for your safety. If the road you choose to run on has no sidewalk, run on the far left side of the road. So from your perspective, oncoming cars are to your right, then there's the dividing yellow line, and to the far right are cars driving in the same direction you are running. This is so that oncoming cars can see you and so that you can anticipate their movements. It's easier to dodge a car you can see than one you cannot. Also, here's an illustration from Runner's World demonstrating what to do when there's a blind curve:
In 1, the runner crosses the road when safe and runs along the curve; he will run back to the opposite side of the road once the curve is clear. In 2, there wasn't a safe time to cross so he runs off road for the duration of the curve.
What to CarryBring some form of identification and your cell phone with emergency numbers on the back. There are also ID bracelets you can purchase like this one from Road ID or running pouches from Nathan Sports that you can use to carry these items. Don't forget your keys!
And Remember...It is as much your responsibility as it is the drivers' to be aware of you. Pretend like they don't see you; do what you can to avoid getting hit. If that means off-roading for a little and making your time suffer, so be it. As long as it means that you're still alive, it doesn't really matter. Always use hand signals. At intersections, make eye contact with drivers and wait for them to signal to you that it's okay to cross.
For a more comprehensive article, click here. For more rules, click here.
Happy Running!
In health,
Lauren
There's nothing like hitting the open road and going for a nice long run. Here are some tips to make sure you get there and back safely.
What to Wear
Whenever you run, try to pick brightly colored clothing or clothing with reflective material so that you are visible to cars, bikes, etc. This is crucial if you are running at night! If you want a highlighter bright reflective slap bracelet, let me know; I'll mail it to you. If you can, wear a red, blinking light or headlamp or carry a flashlight.
Where to Run
You should generally stick to sidewalks if you can. This is just for your safety. If the road you choose to run on has no sidewalk, run on the far left side of the road. So from your perspective, oncoming cars are to your right, then there's the dividing yellow line, and to the far right are cars driving in the same direction you are running. This is so that oncoming cars can see you and so that you can anticipate their movements. It's easier to dodge a car you can see than one you cannot. Also, here's an illustration from Runner's World demonstrating what to do when there's a blind curve:
In 1, the runner crosses the road when safe and runs along the curve; he will run back to the opposite side of the road once the curve is clear. In 2, there wasn't a safe time to cross so he runs off road for the duration of the curve.
What to CarryBring some form of identification and your cell phone with emergency numbers on the back. There are also ID bracelets you can purchase like this one from Road ID or running pouches from Nathan Sports that you can use to carry these items. Don't forget your keys!
And Remember...It is as much your responsibility as it is the drivers' to be aware of you. Pretend like they don't see you; do what you can to avoid getting hit. If that means off-roading for a little and making your time suffer, so be it. As long as it means that you're still alive, it doesn't really matter. Always use hand signals. At intersections, make eye contact with drivers and wait for them to signal to you that it's okay to cross.
For a more comprehensive article, click here. For more rules, click here.
Happy Running!
In health,
Lauren
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