Friends and Fitness Enthusiasts,
Flaxseeds are a simple way to add omega-3 fatty acids and fiber into your diet. Why do we love omega-3 fatty acids? They are associated with bone health, decreased inflammation, protection against heart disease, cancer, and diabetes, preventing high blood pressure, and lowering cholesterol.
Flaxseeds come in several varieties. Whole seeds are great and have a long shelf-life. Ground flaxseed is more easily digested and doesn't last as long. Check the packaging to see how they should be stored.
You can add flaxseeds to muffins, yogurt, cereal, protein shakes, fruit shakes, etc. It only takes 1 tbsp to add a little healthiness to your meals. They are found in the organic aisle of your grocery store. A little package can go a long way.
In health,
Lauren
Tuesday, December 7, 2010
Monday, December 6, 2010
139/365 Winter Workout at Home: Sprint Strides
Friends and Fitness Enthusiasts,
The temperature is dropping and so is my motivation to leave my apartment. Cold weather and rain are the major deterrents for going to the gym. I will provide you with some exercises that you can do at home over the coming days.
A staircase can be used in multiple ways to help you stay in shape. You can also do push ups and dips to work your chest and triceps. You can of course run up and down the stairs, take them two at a time, or climb them laterally. Here's another cardio move you can do: sprint strides!
1. Begin at the bottom of the stairs. Place one foot on the step (the higher you go, the more challenging).
2. While staying quick on your toes, alternate touching that step with the opposite foot.
Keep your arms active throughout. Don't let them just hang at your sides. Get into it and get quick. You can add this into your winter workout at home as a heart pumping interval in between those push ups and dips. This exercise works your quadriceps, feel your hip flexors burning!
In health,
Lauren
The temperature is dropping and so is my motivation to leave my apartment. Cold weather and rain are the major deterrents for going to the gym. I will provide you with some exercises that you can do at home over the coming days.
A staircase can be used in multiple ways to help you stay in shape. You can also do push ups and dips to work your chest and triceps. You can of course run up and down the stairs, take them two at a time, or climb them laterally. Here's another cardio move you can do: sprint strides!
2. While staying quick on your toes, alternate touching that step with the opposite foot.
Keep your arms active throughout. Don't let them just hang at your sides. Get into it and get quick. You can add this into your winter workout at home as a heart pumping interval in between those push ups and dips. This exercise works your quadriceps, feel your hip flexors burning!
In health,
Lauren
Sunday, December 5, 2010
138/365 I'm on a (Yoga) Boat!
Friends and Fitness Enthusiasts,
After attending my friend Elizabeth's yoga class (check out her blog!), I thought it was important to put in another plug for yoga. Yoga is absolutely wonderful for your body, mind, and spirit. It helps you realign yourself, allows you to be quiet and just be. Specifically though I want to share the boat pose that we did in our practice since I am now suffering from sore abdominals.
1. Begin sitting on your mat or the floor. Place your hands behind you on the floor. Bend your elbows for support as you lift your knees up. Keep your back straight.
2. Pick your feet up off the floor and extend your arms straight out, reaching forward. Make your shins parallel to the floor.
3. You can either hold the boat pose here (left) or give yourself a greater challenge (right).
4. Extend your legs while extending your back and lowering yourself to the floor. Don't actually touch the floor with your back or legs.
5. Hover for a moment then snap back into Step 3. Repeat 8-10 times.
In health,
Lauren
I couldn't make the reference without putting in the video. Enjoy!
After attending my friend Elizabeth's yoga class (check out her blog!), I thought it was important to put in another plug for yoga. Yoga is absolutely wonderful for your body, mind, and spirit. It helps you realign yourself, allows you to be quiet and just be. Specifically though I want to share the boat pose that we did in our practice since I am now suffering from sore abdominals.
2. Pick your feet up off the floor and extend your arms straight out, reaching forward. Make your shins parallel to the floor.
3. You can either hold the boat pose here (left) or give yourself a greater challenge (right).
4. Extend your legs while extending your back and lowering yourself to the floor. Don't actually touch the floor with your back or legs.
5. Hover for a moment then snap back into Step 3. Repeat 8-10 times.
In health,
Lauren
I couldn't make the reference without putting in the video. Enjoy!
Saturday, December 4, 2010
137/365 Junk Food Exception: Fine Chocolate
Friends and Fitness Enthusiasts,
We've discussed junk food before. Only eat it if you made it. It's a tough rule to follow but, I must make an exception: chocolate!
I am talking about fine chocolate bars like those from Dolfin, Chuao Chocolatier, or Scharffen Berger. These are definitely exceptions. They are delicious and made of simple ingredients. You can also find chocolates that are fair trade and/or organic.
I am NOT talking about your standard Halloween fare like Kit Kats, Milky Ways, Butterfinger, etc. These mass produced, highly processed, and mystery ingredient laden candies are really not worth your time. Do you ever notice that after you have one, your craving for chocolate or something sweet isn't satiated? The chocolate isn't of good quality and the treat is over sweet. Here is a pretty good summary of how many calories are in the fun-size/mini bars.
Instead of those grocery store candies, try a finer bar of chocolate, something pure though I encourage you to try ones with nuts, fruits, and other flavors mixed in because they are quite good. Also, remember that dark chocolate is better than milk chocolate because of the antioxidants and cocoa phenols (these are believed to lower blood pressure).
You may have to expand your food run in order to get these specialty chocolates from say Trader Joe's, Whole Foods, Wegman's, etc. but it will be well worth it. As far as calories go, they are comparable to the fun-size/mini bars; they are also way more satisfying.
In health,
Lauren
We've discussed junk food before. Only eat it if you made it. It's a tough rule to follow but, I must make an exception: chocolate!
I am talking about fine chocolate bars like those from Dolfin, Chuao Chocolatier, or Scharffen Berger. These are definitely exceptions. They are delicious and made of simple ingredients. You can also find chocolates that are fair trade and/or organic.
I am NOT talking about your standard Halloween fare like Kit Kats, Milky Ways, Butterfinger, etc. These mass produced, highly processed, and mystery ingredient laden candies are really not worth your time. Do you ever notice that after you have one, your craving for chocolate or something sweet isn't satiated? The chocolate isn't of good quality and the treat is over sweet. Here is a pretty good summary of how many calories are in the fun-size/mini bars.
Instead of those grocery store candies, try a finer bar of chocolate, something pure though I encourage you to try ones with nuts, fruits, and other flavors mixed in because they are quite good. Also, remember that dark chocolate is better than milk chocolate because of the antioxidants and cocoa phenols (these are believed to lower blood pressure).
You may have to expand your food run in order to get these specialty chocolates from say Trader Joe's, Whole Foods, Wegman's, etc. but it will be well worth it. As far as calories go, they are comparable to the fun-size/mini bars; they are also way more satisfying.
In health,
Lauren
Friday, December 3, 2010
136/365 Podcast for Your Thoughts
Friends and Fitness Enthusiasts,
On my run this morning, I decided to do something a little different. Instead of listening to music on my iPod, I listened to a Podcast. Thank you Elizabeth for turning me on to it.
There are hundreds of different Podcasts to choose from like Catholic Answers (my pick for the day), NPR's Fresh Air and Science Friday, The Diane Rehm Show, Car Talk, etc. It's a great way to learn something or have a laugh while you exercise. It's also a good way to keep track of time since the programs are generally an hour long depending on what it is.
You can even "poddercise"! There are yoga video podcasts, audio pilates podcasts, treadmill podcasts, and the list goes on. It's a way for you to break the monotony of your workout or just try something new.
I encourage you to explore the world of podcasts and see what is out there for you. You might find yourself listening to a new work out mix and learning something new along the way.
In health,
Lauren
PS: Podcasts are free! What a joy!
On my run this morning, I decided to do something a little different. Instead of listening to music on my iPod, I listened to a Podcast. Thank you Elizabeth for turning me on to it.
There are hundreds of different Podcasts to choose from like Catholic Answers (my pick for the day), NPR's Fresh Air and Science Friday, The Diane Rehm Show, Car Talk, etc. It's a great way to learn something or have a laugh while you exercise. It's also a good way to keep track of time since the programs are generally an hour long depending on what it is.
You can even "poddercise"! There are yoga video podcasts, audio pilates podcasts, treadmill podcasts, and the list goes on. It's a way for you to break the monotony of your workout or just try something new.
I encourage you to explore the world of podcasts and see what is out there for you. You might find yourself listening to a new work out mix and learning something new along the way.
In health,
Lauren
PS: Podcasts are free! What a joy!
135/365 Thou Shall Not Obsess over Thine Weight
Friends and Fitness Enthusiasts,
In order to be successful in anything, you must have a goal. Without a purpose, there is no meaning in anything we do. When it comes to fitness we always encourage people to make goals. There are short-term attainable goals and long-term goals that we hope to achieve by accomplishing the short-term ones.
I believe that a certain weight, a number on the scale, is not a great goal. We know that weight fluctuates throughout the day due to energy levels, hydration, consumption, exercise, etc.We also know that weight can sometimes determine whether you are at risk for cardiovascular disease or a metabolic disease like diabetes. There are also plenty of other indications that can tell you that you are at risk for these like high blood pressure, high total cholesterol, whether you smoke, your family history, and your blood sugar.
By doing all the things that I suggest, working out regularly, eating well, and sleeping well, you will feel great inside your body. Sometimes the scale doesn't reflect that which can be discouraging. Instead, go based on how your clothes feel. Are they tighter or looser? Can you wear something now that you couldn't wear before? How does it make you feel when you wear your clothes? How do you feel naked? I believe that these qualitative measures are much more encouraging and valuable to you.
Do not obsess over your weight. If you're overweight, you know you're overweight. If you're skinny, you know you're skinny. If you're strong, you know you're strong. If you feel good about yourself, then you feel good about your yourself. You don't need a number on the scale to tell you any of those things or motivate yourself to exercise and take a healthy hold of your life.
In health,
Lauren
In order to be successful in anything, you must have a goal. Without a purpose, there is no meaning in anything we do. When it comes to fitness we always encourage people to make goals. There are short-term attainable goals and long-term goals that we hope to achieve by accomplishing the short-term ones.
I believe that a certain weight, a number on the scale, is not a great goal. We know that weight fluctuates throughout the day due to energy levels, hydration, consumption, exercise, etc.We also know that weight can sometimes determine whether you are at risk for cardiovascular disease or a metabolic disease like diabetes. There are also plenty of other indications that can tell you that you are at risk for these like high blood pressure, high total cholesterol, whether you smoke, your family history, and your blood sugar.
By doing all the things that I suggest, working out regularly, eating well, and sleeping well, you will feel great inside your body. Sometimes the scale doesn't reflect that which can be discouraging. Instead, go based on how your clothes feel. Are they tighter or looser? Can you wear something now that you couldn't wear before? How does it make you feel when you wear your clothes? How do you feel naked? I believe that these qualitative measures are much more encouraging and valuable to you.
Do not obsess over your weight. If you're overweight, you know you're overweight. If you're skinny, you know you're skinny. If you're strong, you know you're strong. If you feel good about yourself, then you feel good about your yourself. You don't need a number on the scale to tell you any of those things or motivate yourself to exercise and take a healthy hold of your life.
In health,
Lauren
Wednesday, December 1, 2010
134/365 Know How to Point Your Toes
Friends and Fitness Enthusiasts,
I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.
The reason for this is to make sure that your knees are pointing forward, not in or out. Landing at an angle puts unnecessary strain on your knees but ultimately makes your hips and ankles suffer too. If you run like this, expect to feel pain. It may not be today or tomorrow but, I am feeling it now and it's not fun. For plyometrics, you should also keep your toes pointing forward. Whenever you land, you want to land with your toes forward.
When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.
So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.
In health,
Lauren
I've already discussed with you proper running gait. Another component for having good gait is the positioning of your toes.
 |
| Note the angle of the left leg...you don't want to look like this! |
When you run, imagine that there is a straight line drawn on the ground. You want to straddle that line as close as possible while you run. Two ways you can be sure to do this is by 1, driving your knees straight up and 2, planting your toes straight forward when you land.
So, keep the toes straight to make sure that your hips and knees aren't pointed inward or outward. If possible, run on a treadmill in front of a mirror to check your alignment.
In health,
Lauren
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