Friends and Fitness Enthusiasts,
After two days of skiing, my legs are feeling the burn. This has never been an issue for me but, having become a runner of some degree, I can understand now why this is cropping up.
Your muscle make up was pretty much set the day you were born though there is small room for flexibility to changing it. We humans have 3 kinds of muscles that we've found so far (some say that there's a 4th, type IIx but for now we'll stick to the following three). There's type I, type IIa, and type IIb.
Type I: Think about your favorite Fido. Dogs can run for days because of the muscle fibers they have. These muscles are your aerobic fibers meaning that they are best for endurance. The main fuel source for these muscles are your fat stores. Think back to those cross country runners in high school, skinny as rails right? Their healthy, aerobic activity, dedication, and genes are to thank for that.
Type II: Now think about your favorite feline. Cats start out on the floor and in one single bound they're on top of the piano. They are anaerobic, able to create a lot of power very quickly but, only in short bursts. These muscles are for sprinting. From type II, you get IIa and IIb; one is quicker to contract than the other. One is also argued to be able to change its type so that it can be more anaerobic or aerobic based on how you train it.
My point in sharing this lesson with you is that some of us are genetically predisposed to be better sprinters or better endurance runners. Still, you can only let your genes define you to a certain extent. I used to think I was a sprinter on account of my large thighs as a kid but, now I think I could be more of an endurance person. The only difference between me and my younger self is that I've given myself the chance to be good at one or the other.
In health,
Lauren
Monday, February 28, 2011
Sunday, February 27, 2011
222/365 Sweet Potato Gnocchi and Spinach
Friends and Fitness Enthusiasts,
This recipe is from a cook book called Bowl Food: Comfort Food for People on the Move. Admittedly, this book isn't really concerned about your health. It's delicious food, just not the most health conscious. Still, it's a great cook book that I was turned on to by Kelby's mother.
Due to copyright issues, I probably shouldn't post the recipe on here since it's from them. It's essentially gnocchi made with sweet potatoes served with this fantastic spinach sauce. The sauce is a mix of bacon, onion, cooking sherry, and butter. It's a simple, time intensive recipe but, well worth the effort. In order to make this somewhat healthy, I cut out most of the fat from the bacon (but what's the point of bacon in a dish without the fat) and doubled up on the spinach. Perhaps this shouldn't even be an entry in here but it tastes so good and there's about 2 lbs of spinach in it which should be enough to make it worthy for this healthy blog...so there!
Anyway, it's fantastic and I'm happy to eat for the next two weeks, as I do with all of my major food productions, since I'm up here alone.
In health,
Lauren
This recipe is from a cook book called Bowl Food: Comfort Food for People on the Move. Admittedly, this book isn't really concerned about your health. It's delicious food, just not the most health conscious. Still, it's a great cook book that I was turned on to by Kelby's mother.
Anyway, it's fantastic and I'm happy to eat for the next two weeks, as I do with all of my major food productions, since I'm up here alone.
In health,
Lauren
Saturday, February 26, 2011
221/365 Step it Up
Friends and Fitness Enthusiasts,
The other day, I had the privilege to cover my co-worker Libby's step class. Though I didn't think the caliber of the class was anywhere near to when she teaches it, the people who came had fun and sweat on their brow.
Step Training was created by Gin Miller in the late 80s. We have her to thank for making a step do more than take you from one level to the next geographically. Now you can do it with turns, L-steps, walk-overs, and more. The fun choreographed moves of a step class can make you forget that you're actually burning calories and sweating. Not only is it a workout for your cardiovascular system, it's a workout for your mind.
I've seen classes using two steps and classes doing more than working your lower body. Support your local step instructor and get stepping!
In health,
Lauren
The other day, I had the privilege to cover my co-worker Libby's step class. Though I didn't think the caliber of the class was anywhere near to when she teaches it, the people who came had fun and sweat on their brow.
Step Training was created by Gin Miller in the late 80s. We have her to thank for making a step do more than take you from one level to the next geographically. Now you can do it with turns, L-steps, walk-overs, and more. The fun choreographed moves of a step class can make you forget that you're actually burning calories and sweating. Not only is it a workout for your cardiovascular system, it's a workout for your mind.
I've seen classes using two steps and classes doing more than working your lower body. Support your local step instructor and get stepping!
In health,
Lauren
Friday, February 25, 2011
220/365 Calling Captain Pike for Abdominal Strength
Friends and Fitness Enthusiasts,
My dear friend Adam has requested suggestions for more intense abdominal exercises so that he wouldn't have to do the same ones over and over again. One of my suggestions was a pike.
This is the land version of a pike dive or a spin on Navasana from Yoga.
1. Start out laying on floor arms extended above and legs out straight.
2. Using those strong abs, bring your arms and legs together forming a V.
3. Hold it for a moment, then come back until your arms and legs are just hovering above the floor; your weight is in your sit bones.
4. Repeat and feel the burn.
In health,
Lauren
My dear friend Adam has requested suggestions for more intense abdominal exercises so that he wouldn't have to do the same ones over and over again. One of my suggestions was a pike.
This is the land version of a pike dive or a spin on Navasana from Yoga.
1. Start out laying on floor arms extended above and legs out straight.
2. Using those strong abs, bring your arms and legs together forming a V.
3. Hold it for a moment, then come back until your arms and legs are just hovering above the floor; your weight is in your sit bones.
4. Repeat and feel the burn.
In health,
Lauren
Thursday, February 24, 2011
219/365 Not Just for Kids: Ants on a Log
Friends and Fitness Enthusiasts,
Just because we've gotten older does not mean that snack time is over. Snacks are important for us all to keep our energy levels up. Our snacks should be <300 calories and be high in good protein (not red meat protein), low in high glycemic index carbs (sugary things), and have a good amount of fat. A great example of this is ants on a log, aka celery sticks with peanut butter and raisins dotted along the celery stick.
My interest in this tasty snack was piqued when I saw that it was being endorsed by Men's Health's Eat This, Not That. Apparently it is also a good snack for you and your mate. I'll leave you to figure out whether that's true or not.
In health,
Lauren
Just because we've gotten older does not mean that snack time is over. Snacks are important for us all to keep our energy levels up. Our snacks should be <300 calories and be high in good protein (not red meat protein), low in high glycemic index carbs (sugary things), and have a good amount of fat. A great example of this is ants on a log, aka celery sticks with peanut butter and raisins dotted along the celery stick.
My interest in this tasty snack was piqued when I saw that it was being endorsed by Men's Health's Eat This, Not That. Apparently it is also a good snack for you and your mate. I'll leave you to figure out whether that's true or not.
In health,
Lauren
Wednesday, February 23, 2011
218/365 Super Spinach
Friends and Fitness Enthusiasts,
Popeye loved it and so do I...it's SPINACH!
I did not always find spinach to be so good except in spinach dip and my mom's dish called "soupy rice." Eventually I realized how delicious spinach was with its delicate texture whether it's cooked or fresh and its beautiful color. You can eat it in salads or wilt it in practically any dish to make it healthier.
Spinach is an anti-oxidant high in vitamin K (important for bone health), vitamin A, manganese, folate, magnesium, and iron. It comes from the same famiy as "broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale. (WHF)" All of these show anti-cancer properties; spinach is especially effective against prostate cancer.
It is recommended that you eat 1 cup of dark, leafy greens (fresh) once a day. You'll notice that if you cook them, they wilt and are equivalent to about 1/2 cup. It's easy to do and great for you.
In health,
Lauren
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Popeye loved it and so do I...it's SPINACH!
I did not always find spinach to be so good except in spinach dip and my mom's dish called "soupy rice." Eventually I realized how delicious spinach was with its delicate texture whether it's cooked or fresh and its beautiful color. You can eat it in salads or wilt it in practically any dish to make it healthier.
Spinach is an anti-oxidant high in vitamin K (important for bone health), vitamin A, manganese, folate, magnesium, and iron. It comes from the same famiy as "broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale. (WHF)" All of these show anti-cancer properties; spinach is especially effective against prostate cancer.
It is recommended that you eat 1 cup of dark, leafy greens (fresh) once a day. You'll notice that if you cook them, they wilt and are equivalent to about 1/2 cup. It's easy to do and great for you.
In health,
Lauren
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43
Tuesday, February 22, 2011
217/365 Medicine Balls: Making Plyos More Interesting
Friends and Fitness Enthusiasts,
Medicine Balls are a fantastic way to make your plyo exercises more challenging and fun.
For example, take your jump squat to the next level. Get into your squat, holding your MB close to your body. Give it a bounce, catch it, and launch yourself up. From here you can either give your ball a toss above your head or hold it while you're in the air. Make sure you get under the MB so that you maximize the force you put into your jump into your arms.
You could also do a lunge with your right leg in front. Twist to your left, give your ball a hard throw to the ground, catch it, and jump into a lunch with your left leg in front; repeat.
Play around with your medicine ball to make your work out more interesting and challenging.
In health,
Lauren
Medicine Balls are a fantastic way to make your plyo exercises more challenging and fun.
For example, take your jump squat to the next level. Get into your squat, holding your MB close to your body. Give it a bounce, catch it, and launch yourself up. From here you can either give your ball a toss above your head or hold it while you're in the air. Make sure you get under the MB so that you maximize the force you put into your jump into your arms.
You could also do a lunge with your right leg in front. Twist to your left, give your ball a hard throw to the ground, catch it, and jump into a lunch with your left leg in front; repeat.
Play around with your medicine ball to make your work out more interesting and challenging.
In health,
Lauren
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