Workout Rhythms during Chaos

The wedding, as successful as it was, took a physical toll on both Hubby and myself.  We spent the week leading up to the wedding frantically running around the city for last minute meetings and gathering items and buying last minute stuff.  I barely had time to breathe.  Evan made time to relax by going out with his friends and family for walks, but panic would strike him soon.

Even more bizzare, my mind even did a number on my body.  I found myself awake before my alarm every morning.  I was barely focused but I was wide eyed, navigating many back roads and pot holes with a trunk full of cookies or wedding bags... 

Relaxation did not kick in until after the rehearsal dinner... up until then it seemed like we were running on adrenaline.  For any other brides out there who feel the last minute panic, make sure to take those yogic breaths.  They keep you calm.  And for those moments where you aren't calm, there's red wine.

Now that it's all over, we're finally starting to get back into a routine.  I've been to the gym several times this week and I've been watching what I eat.  Now it's about getting myself on an even more regular workout as we travel back home for my best friend's wedding and leave the country for our honeymoon... and with being a regular on the fitness wheel comes being a regular back at the blog... I'm back.

Where are we?

At two and a half weeks to go, I'm losing steam on keeping up with the blog... however, I have not lost any of my presistance with the weight loss and working out...  I've most recently tried the shake product by Shakeology courtesy of my friend who's a Beachbody trainer in Pittsburgh.  I'll review the shakes and the upcoming cleanse in a seperate entry, but it is a product I really enjoy and think I will continue to use in the future.

Yesterday was a big day; I'd finally tracked down my trainer and had him re-measure me.  I've been sitting at my own personal plateau of about 138 - give or take a decimal.  And I've been eating pretty normally, though I'd like to lose a little more.  I'm in maintenace mode mostly because of the wedding and having to modify what and how I eat, but also because we'll be travelling quite a bit.  I'd like to be back in weightloss mode, and though seeing these numbers makes me happy, I wouldn't mind working for more...

Lost Pounds:  9.2

Lost Inches Total: 10.25 inches

Where I want to be:  an additional 4 pounds and an additional 3 inches... preferrably around the waist and hips.

No word on the body fat percentage, but I vaguely remember it being 29.9% originally and now being 27% so only about a 3 % body fat loss.... I could go for another 2% and be healthy...

Next up, health screenings are offered at work and I can't wait to have one done.

Combo Fried Rice

Every now and then I get an insatiable craving for fried rice. Growing up, it was a comfort food. On one occasion, I was so rushed to make it backstage before a performance, my go-to fast food was an order of pork fried rice. Now that I’m watching my calories, my carbs, and my sodium I thought it’d be important to give a healthy version of fried rice a try.

Hubby still hates whole grains, so I thought this would be a great way to disguise the much loathed brown rice with a little bit of soy sauce flavor but still all the look of a heavily soyed fast food rice.  It even surprised my coworkers when I brought this in as my lunch - they couldn't tell the brown color was from the rice and not the soy sauce! 

Note:  The ham I used was really salty so I didn't need much soy in addition to this - if you manage to find an unsalted or lower sodium ham, I recommend adjusting to taste.

Ingredients:
2 cups cooked and cooled brown/white rice mix (1 ½ c brown, ½ c white)
¼ lb chicken or turkey breast, cut into strips and sautéed in olive oil until cooked
½ lb raw shrimp, deveined and unshelled and sautéed in olive oil until just opaque
¼ lb cured ham slice, cubed
2 – 3 green onions, chopped
1 medium yellow onion diced
1 ½ cup frozen peas and carrots
2 whole eggs, scrambled
1 tbsp low sodium soy sauce mixed with 1 tbsp cold water



Prepare the chicken and shrimp and cook in olive oil. Set aside with cubed ham.

In a separate skillet, sauté the onion until translucent. Add the frozen peas and carrots and heat until warm. Set aside

Using the same pan, cook the scrambled eggs until firm. Dice on a cutting board and set aside with green onions.

Heat a wok with peanut oil on medium high.  Add the cooked meats and reheat. Set aside.

Add the cooked rice to the wok, adding more peanut oil if necessary. Add the low sodium soy sauce and water mixture to the rice and work quickly to toss the rice with the soy.

Add the cooked meat and mix.

Add the peas and carrots and onions and mix.

Lastly add the scrambled egg and green onions. Mix lightly and remove from heat.

Serve with sriracha or hot chili pepper oil.

Enjoy!

Teen begins ascent of Everest

For my fellow outdoors fans - something I'd never even dreamed of that a 13-year-old is attempting!

http://www.cnn.com/2010/WORLD/asiapcf/04/26/teen.everest.climber/index.html?hpt=Sbin

Check it out!  This young man is incredibly driven and skilled.  It does help that his parents are endurance sport competators.  He's got the right mindset and you can tell having active parents is part of the support system that allows him to do such technical climbs.  I'm much more of a bouldering climber and Hubby prefers to top-rope, but neither of us are to the level that the climbers featured in the story are.  Props to a whole family of outdoor enthusiasts who have made the commitment to a lifestyle of nature, travel, and climbing!!

Confessions of a creme-puffaholic

It’s four weeks to go until the wedding and I’m having a hard time keeping on track. Though everything fits and I’m still weighing less on the scale, I’ll be the first to admit that it’s been hard getting my eating habits back on track given that my budget is incredibly strapped. So what this week entails is getting the most out of commitments I’ve already made (like $100 worth of hip hop classes and $20/mo gym memberships) and keeping my butt moving.


This past Saturday was our dance showcase so last weeks’ workouts looked like this: Sunday Zumba, Monday dance rehearsal, Tuesday rest, Wednesday Pilates, Thursday dance rehearsal, Friday rest, Saturday Yoga & dance showcase… Though it was a relatively static workout week, I felt like I had done quite a bit. Saturday’s power yoga kicked my butt and I was still sore yesterday as I labored at making a great vegetarian lasagna. (The recipe is from Joy of Cooking so I don’t have much credit to take there.)

So I didn’t do much working out for a Sunday, but I certainly did a lot of eating at a fundraising event for Hubby’s graduate program. And did I eat a lot of junk…

fried chicken wings (2)
penne pasta with chicken in a cream sauce (1 small spoonful)
a potato roll (1)
sweet boiled carrots (1 hefty serving)
spinach salad with apples, carrots and balsamic (1 heft serving)
smoked salmon (1 oz)
veggie lasagna (1/2 serving)
brownie (1/2)
crème puffs (5)
éclairs (3)
glasses of wine (4)

The list started off well, I was right on track until we got to the dessert table. I’m addicted to sweets, it’s hard to look away!  The creme puffs called to me with pleasant and plump memories from my childhood.  The first one was light to the bite with a delicious creamy filling.  The second was more rich.  I had an eclair to balance with some dark chocolate, but then I had another creme puff and it all went downhill from there.  i knew I had to stop... they were so perfectly shaped to just pop into your mouth... It didn't even cross my mind that all I was consuming was empty calories of buttery pastry and fatted sugary cream!!

I compromised with myself that today would be better, including green tea to help with a detox:

Breakfast:
Oatmeal & Coffee
Small slice of office Carrot Cake (it was for someone’s birthday!)

Lunch:
Green Tea
Veggie Lasagne
Spinach Salad

Snack:
Yogurt
Fruit
Workout:
hip-hop for cardio
a light abs and core workout to tone up my midsection

Cheers to you all and best of luck for a healthful week!

Happy Feat

Hubby and I have been taking dancing lessons now for 4 months in preparation for the wedding. It’s an ample challenge for the both of us; myself with my dance training must learn to resist the urge to lead while Hubby with his martial arts training must learn to be graceful.

After giving our first dance song to our instructor Emily, she helped us identify a dance and several steps that would be appropriate for our wedding. A few weeks back, she asked us to participate in a showcase for the dance studio featuring many of the Dancesport competition team members. One of the competition members even told us that when he started dancing with his daughter for her wedding, he had an easier time performing it at the actual wedding than at the showcase! The pressure was definitely on to perform but Hubby felt we needed as much practice as possible to be comfortable…


We practiced weekly, upping our practices to twice a week before the showcase. I’m happy to report that we got tons of positive feedback. These aren’t exactly action shots, but you can tell we’re pretty happy with the accomplishment.

Get Fit Carlie at the Schlafly Beer Festival

When I say have some fun on the weekends, I really mean to have fun. Lets just say we put the diet on the fritz for this Saturady funday… I spent the weekend with some new St. Louis friends at the Schlafly Repeal of the Prohibition festival, enjoying some fine microbrews and delicious pub fare. Here are some pics from the festival!

Tony, Kelsey, and Sarah outside of Schlafly Bottleworks in Maplewood, MO

Kristen, Me, Tony and Kelsey

Sarah and Kristen

Bottleworks

Some fine beer making equipment inside

Kristen on discovering that we are both hop fanatics (love the APA & IPAs)

All us girls winding down after 4.5 hours of beer tasting

Kristen demonstrating how little our tasting glasses are...

Incredibly happy with the macro-function on my camera

Days Off... and Goal Pants

I took a few days off to accomplish big things for the wedding.  From my Bachelorette party, to my dress fitting, florist sample and a final food tasting, this past week has been a whirlwind.  I took my time at home to share with my family all the changes I've made in my life from the portion control to using fine ingredients for food and what meaningful exercise looks like.  Though my visit was for six days, it felt more like two.  The big personal validation and highlight to my visit home was finding old dresses and pants from my wardrobe that hadn't fit in more than three years and being able to enjoy wearing them all comfortably.

When it came to my dress fitting, we discovered a lot of work needed to be done.  When I bought the dress over 18 months ago, it was a size 12 and fit my bust perfectly though the waist needed to be taken in.  When I tried on the dress 6 months ago before I moved, the dress fit through the bodice perfectly, not a single alteration needed aside from the length.  And on Monday when I stepped into that dress, it nearly fell to the floor... a victory to be smaller than the dress (and a complete nightmare for my seamstress)!  But knowing now that I've been committed to a small dress and a lot of alterations, I can't let myself off the wagon now!  My final fitting is scheduled for two weeks to the wedding (in four weeks) and I hope that the dress fits perfectly.

In the back of my head is one pair of pants that I keep thinking about squeezing into.   It's a juniors size 7 from 2002, my first nice pair of black pants - obligatory to any woman's wardrobe.  This past week I wore it to work but still couldn't stop the pinch of fitting a little too tight.  I left the pants at home, for the back of my head... in four weeks when I return, I hope to fit so comfortably in those pants... a tangible goal that I don't need to see any numbers on the scale.

For now this weekend has a lot in store.  Aside from ballroom yesterday, I haven't had much of a chance to work out, so tonight I'm going to hit the gym and get a good workout in.  Then tomorrow I'll do the same and take a Piyo class in the morning before heading over to Schlafly Bottleworks to enjoy a beer tasting... and on Sunday I'll take the morning to do another great workout with Zumba and then take care of things around the house before getting a nice long and relaxing massage.  As for my diet this weekend, aside from the beer, I'm going to try to eat pretty clean with lots of fresh fruits and salads, whole grains, and lean meats.  Next week will be full of dancing so I better get some strength training in while I have the chance.

When you hit a wall... my philosophies on beating the weight-loss plateau

This entry was inspired by one of my aunts who reached out to me about hitting a plateau with her diet and exercise.  I've read a lot of this advice before, but a lot of it is also intuition.

Last night's Biggest Loser featured many of the contestants busting their butts, then stepping on the scale to unusually lower numbers of weight-loss (many in the smaller single digits). 

This really hit home for me: I started my weight-loss in the middle of January.  When I stepped on that scale with my trainer next to me, all I saw were the glaring numbers. 147.8.  Holy.   By the end of March, I was maintaining an eight-pound loss.  I changed my diet considerably and I ramped up my physical activity.  But now that we're creeping into April, just 8 weeks from the wedding, I've hit a wall.  I stepped off the elliptical and onto the scale: 139.6.  I am just three and a half pounds away from my short goal!

So it's time for me to revist some principles that my fitness mentor shared with me early in the challenge:
Keep. Mixing. It. Up.  From the dynamic fitness to the dining room table, the easiest and best way to weight-loss is variablity.

Dining Room Table: Don't Cheat Your Caloric Intake!

Think about what you eat.  Dee did this to me everytime we had a training session together.  I'd be burning through squats on an inverted bosu ball and he'd ask me "What did you eat today?"  It takes a second, but you can usually recall what you've eaten by the end of the day.  Now, if you can say that you're eating the same thing for all your meals and snacks for five days out of the week, you might be running into the diet wall.
Metabolism is a tricky thing.  I don't purport to have any special knoweldge about the metabolism, but using some of the knowledge I've gathered about it, I think of my whole body as a machine and my metabolism is the engine and what I'm eating is my fuel source.  Here's another way of thinking about it:  you have a long week of work or school and you're not sleeping enough.  You learn to cope with the exhaustion, you take the bus instead of drive or you drink more coffee.  Your mind isn't as sharp as it would be after a good night's rest, but you manage to get things done at a slower pace. 

Now if you’ve already drastically reduced your calories AND you’re maintaining your intense workout schedule, your metabolism (much like a sleep version of you) may have actually slowed down because it’s learned to keep on working in “starvation” mode... it'll keep you alive, but not in the best capacity.  Jillian Michaels explained it best on last night's Biggest Loser:  Eat a strict diet three days a week, eat moderately two days a week, and give yourself additional wiggle room on the weekends.  Doing this keeps your metabolism burning at a higher rate since you're mixing it up - and it also keeps you motivated & rewarded for working so hard.  This is exactly what my mentor told me and it is nice to know that come Saturday night with friends, I don't have to feel so guilty about french fries.

If you’re working with a nutritionist, you might want to ask about how you can modify your caloric intake to meet your energy needs. For myself, I do mostly portion control and when I do have to have starches I try to go for foods low on the glycemic index (think of these as long lasting fuels that don’t store as fat as quickly). If your diet does allow for some of these foods, look to all the whole grains: bulgur wheat, brown rice, steel cut oats, quinoa are all good starches that keep you full and are relatively low on the glycemic index. Quinoa is my new favorite; if you’re not familiar, it’s a whole grain that has the complex amino acids of a stable protein (such as chicken or fish) and it’s vegan!  Variety is the spice of life and with how many meals you eat in a day, don't let Monday look the same as Friday.


Dynamic Fitness: Muscle Confusion and Kicking Boredom

My philosophy behind my fitness regimen is based on the principles muscle confusion, popularized by  the P90X (tm) workout system & the Dynamic Fitness Method (tm).   Aerobic exercise can get stale - running, ellipticals, even spinning... Zumba classes are great but over time you've seen the routine and you're not sweating.  Cardio is definitely an important part to losing weight and it enhances your endurance, but some people can actually see more results when doing workouts that utilize different parts of the body every day.  You name it, it fits.

Some modules of muscle confusion workouts go on a week by week basis... one week of strength training, another week of stretching and elongating for recovery, etc.  Other modules rely on incorporating strength and weight training into circuits.  Whatever your cup of tea, muscle confusion can be very liberating.  Why?  Because you aren't doing the same darn thing over and over and over again for weeks on end.  Not only are you mixing up your gym routine, you're adding new activities and finding fitness in all new places. 

Here are some of the activities that litter my workout schedule:

Walking the 4 mile trail by my house
Hip-Hop Dance Class

Ballroom Lessons
Hitting the bag (90 lb punching bag in our basement)
Gym routines in any combination of duration but no less than 30 minutes:

• Elliptical
• Running
• Biking
• Weight training

Power Vinyasa Yoga
Pilates
Zumba
Turbo-kick
Rock Climbing (bouldering and top-roping at the rock gym)
Home circuit training with 5 lb weights or 10 lb paint cans

Also, because of my knee problems I try to keep high-impact days spaced out to ensure my knee has rest in between.  For example, I'll run one day and the next day I'll ride the bike... or if I have an exceptionally hard dance class, I'll take a walk the next day.  Formulate it however you want to, or stack two activities (sometimes after our Ballroom lessons, Hubby and I will go straight to the rock gym for two hours of top-roping).  Number one rule to muscle confusion: make sure you're giving your body ample recovery so that you aren't working one section repeatedly.  Some of those low-impact activities I've listed have become my favorite part beucase I can do some of these activities with Hubby and it keeps us in shape together.  The built in recovery time and the variety to this workout strategy allow me to incorporate all kinds of activities into my fitness routine so that it doesn't become mundane.

Pushing Past the Plateau: My Strategy for the Three Pounds

I'm five days away from my first dress fitting.  Though I'm finally back into a shape that I'm happy with, I want to make sure I'm also striving to meet my goal.  Hubby and I will be travelling seperately for the next week which means a lot of eating out.  When I fly, I look for all sorts of comforts - fried foods, wine, etc.  To get myself ready for the onslaught of restaruant food and alcohol I'll have over my bachelorette party weekend, I'm opting to eat light and clean until I get on that airplane.  I'm also making sure to get a work out in every day - Monday I danced, Tuesday I went to the gym, Wednesday I'll do pilates, and Thursday morning I'll try to get to the bike, even if for 30 minutes... it's better than nothing!  When I get to my destination, I'll squeeze in a light run and maybe even some Yoga.  With all the variety that travel can bring, it doesn't hurt to think out of the box to find fresh meals and fitness.

Roasted Veg Head: Asparagus

It’s recommended by nutritionists and doctors alike that Americans should consume more vegetables – at least five servings a day! I admit that vegetables are not my favorite produce item. Years of seeing iceberg lettuce go brown or tomatoes turn blue in my mother’s fridge created a rift between myself and that healthy section of the grocery store. I still gag at the thought of something composting in the vegetable bin.

It wasn’t until I started dating my fiancée that I discovered the other great and simple ways to prepare vegetables. Put aside steaming and poaching and gnawing like a rabbit – I have a series of roasted vegetable ideas that will fill your tummy and make you think differently about vegetables, including Brussels sprouts.

We love roasted Asparagus with almost everything.  For the best results, select firm "snappy" asparagus that are on the skinnier side (as skinny as your pinky!)  You'll know if the asparagus isn't great if it feels rubbery and wilty.  Keep asparagus fresh in your fridge for up to 5 days by cutting off parts of the ends and then standing them upright in a container of water (about 1" deep).
 
What you need from your kitchen:
 
Sharp knife, cutting board, baking or broiling pan
 
 
Ingredients:
 
1 bunch of asparagus
1/4 c olive oil
Pine Nuts (optional)
Lemon Wedge (optional)
 
Preheat oven to 400 - 425 degrees (broil also works for this, just be sure to position the rack about 4 or 5 inches below the heat sources)
 
Wash the asparagus and prep by snapping of the cut end of the stem.  It will naturally break where it is supposed to.  Line that piece up with the rest of the bunch and trip the remainder of the stems off.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Place the asparagus in a single layer on a baking sheet or broiler pan.  Drizzle the olive oil over the asparagus and toss lightly to coat.  If you have pine nuts, sprinkle them on top.  Slivered almonds also work well.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
Broil/Bake for 12 - 15 minutes depending on asparagus thickness.  They're done whenever the tips are crunchy and the bodies are lightly charred and wilted. 

 
 
 
 
 
 
 
 
 
 
 
 
 

 
For extra flavor, squeeze lemon on the roasted vegetables.  Serve with virtually any meat or entree - left over asapargus are great when cut into 1 inch pieces and tossed in a pasta salad with italian dressing and herbs.
 
Enjoy!

Looking for some input... about protein shakes!

In the past, I've used Slim-Fast(tm) shakes to supplement my diet, especially in the morning when I'm on the go.  Now I have the opposite problem: in the evening after my workout, I tend to get a little hungry but it isn't time to have dinner yet.  I'll sometimes eat a half-sandwhich of peanut butter and bread, but I'd like to try some protein shakes that aren't ridiculoulsy high in sugar (if it's one of the top 3 or 4 ingredients, I'm not interested). 

I was going to start down the path of the SF High-Protein blends, but sugar was the 2nd ingredient on the list...  I might also just keep chocolate soy milk around and enjoy a glass of that whenever I'm done with a workout. 

What do you drink?

Mix it Up

Fitness and diet don't have to mean monotony.  Getting creative with your workouts and meals is what keeps things exciting (and purportedly keeps your metabolism from tapering out).

After a busy weekend, I opted to take the middle-of-the-road workout: hip-hop dance class.  It had been a few weeks since I went to the studio so I took today as an opportunity to work the whole body and challenge my mind.  The challenge and excitement of dance is the development of muscle memory and training your mind to think ahead in fixed patterns.  It only took one hour for a full body workout without feeling like I was standing still.  I will probably be very sore tomorrow.

I came home to a delicious dinner of broiled Steelhead Salmon seasoned with fresh ground lemon pepper, served with a mango and papaya chutney and fresh spring salad.  Aside from the glass of white wine and the rye with cheese antipasti, I'd say today/s dinner was a win...

Bring-a-friend-to-the-gym Day

My fitness club ran a promotion to get new members by offering a "Member Appreciation Day," allowing members to bring guests free of charge.

Hubby and I worked out a lot together this weekend.  We ran on Friday and went to our usual Power Vinyasa on Saturday.  With the cold weather finally breaking, Hubby's been spending a lot of time out on the trails but recently began to experience shin splints.  Hubby was an all-star track runner in high-school, passing up college scholarships to focus on his career.  His family even dubbed him the Fitness-Freak so even if shin splints slowed him down, he needed to get a solid workout that spared his legs.  I decided this was an excellent opportunity to bring Hubby to where all the magic happens for me.

We paired up at the elliptical machines and did a cardio session for 45 minutes.  He enjoyed UFC fighting on his tv while I watched FoodNetwork.  Then we hit the abs hard:

Abs & Arms routine for me and Hubby

Full body V sit-up:  20 reps
Push-ups (modified for me): 20 reps
Bicycle crunch: 20 reps
BOSU Balance Push-ups: for me 15 reps / Perfect Push-ups: for Hubby 20 reps
Full body V sit-up: 20 reps
Leg throw downs: for me 20 reps / Hubby skipped this
Squats with 10 lb. kettle ball: for me 20 reps / BOSU Balance Push-ups: for Hubby 20 reps
Kettle ball shoulder lifts: for me 20 reps


This workout totally kicked our butts and we'll probably sleep soundly tonight.  I can already feel my shoulders are going to be a little sore tomorrow but it was totally worth it!

Steel Cut Oats - Groats

If you like creamy oatmeal, cream of wheat, or good ol' corn grits give this recipe for Groats a try.  

One of my favorite articles I've run into identifies Super Foods for Women.  Always looking to align my diet to be full of power and positive impact, I'm up to try a lot of new things.  A new favorite is Steel Cut Oats.

Steel cuts are the earthier cousin of traditional rolled or quick rolled oats.  The grain is cut two or three times.  Also known as Scotch oats, steel cut oats have a porridge like consistency.  They pack a wallop of fiber and cholesterol lowering properties and are a wonderful change from the traditional oatmeal or pre-measured sweetened instant packets.

Finding steel cut oats isn't hard.  Check your cereal aisle as they're often sold in canisters.  Trader Joe's sells a frozen version that is portioned out for heat-n-serve convenience.  In organic food aisles, Bob's Red Mill offers a bag for $3 - $4 dollars.  I personally prefer the bulk food section at my local grocery store where I pay $0.99 a pound for the organic oats.  I consume about a pound a month.

Preparing the oats does take more time so this isn't an instant breakfast.  Instead, I prepare enough for the week on Sunday evening.  For every 1 cup oats, use 4 parts water.

1 cup Steel Cut Oats
Pat of butter
3 1/2 cups Water
1/2 cup Low-Fat/Fat-Free Milk
Pinch of salt
Light brown sugar, wheat germ, flax seed, dried cranberries to serve

Melt the pat of butter (optional) in a small pot on medium - high.  Add the dry oats, tossing to coat in the butter and roasting lightly until they give off a nutty aroma (roughly 5 minutes). 

Increase the stove heat to high.  Add the water and salt and bring to a boil stirring occasionally to prevent sticking. 

Reduce heat to medium and continue simmering uncovered for 25 - 30 minutes. 

Add milk and stir into the groats, cooking for another 5 minutes.

Serve 1/2 cup of groats with a sprinkle of light brown sugar (1 tsp) and wheat germ.  If you like flax or cranberries that is also a good addition. 

Store groats in a sealed container and refrigerate.  I keep mine in the break room fridge for up to 4 days, portioning out and warming it in the microwave every morning.

Learning to Run

Confession: I despise running… in all forms. Where are you going? If you’re on a treadmill, the answer is nowhere. If you’re on a trail, what’s the rush? And on concrete? Meant for things with wheels or walking… your body, I believe, is not meant to take brutal weight shifts on an unyielding surface.

I ran track for two years. I ran the 400, the 4X400, the 200 hurdles, and occasionally the half. If you look at how my body has developed through the years, you’d see that I am a hybrid endomorph/mesomorph structure. That red bunchy muscle was built for speed, not endurance. My Hubby was blessed with the perfect mesomorph form. Running is a way of life for him, every spring taking to the parks or the trails to shed the winter weight, his lifelong pledge to fitness evident in his daily workouts.

After suffering from recurring knee injuries acquired through overuse and poor form in my dance training, most all high-impact activities were ruled out for me. Losing and maintaining weight loss became an uphill battle. Most of my research on the web led me to realize that both the knee injury and the weight gain played into each other. The more weight I put on, the more my knee had to carry. Of course, there are plenty of cardio solutions that don’t involve hitting the road – biking and elliptical are among my favorites. I dance twice a week, and on occasion I’ll drop in for a step, cardio kickboxing, or Zumba class. But aerobic classes are high-impact, so I have to take care when participating by listening to my body and making low-impact modifications.

My opposition to running changed when I met my sometimes-trainer, Dee. Part of the fitness module included bursts of cardio: jumping rope, step-ups, up-downs, high steps and of course, running in place. This seemed inane: running nowhere for 45 seconds.

“I’m not a runner, you know,” I said to Dee. He laughed and looked at his watch.

“You will be when I’m done with you,” he replied. “I want to see some sweat.”

Dee shared with me his own running story: he used to run a 5K everyday as a Marine.  Now 2 years out, he still runs everyday.

So when I walked into the gym to find my usual elliptical occupied, I thought I’d hit the treadmill to walk and get the blood flowing. The urge to push the pace nagged me. I stepped briskly with the belt and I arrowed the speed upward. 5.8, 6.0, 6.2 and my legs moved below me. The treadmill was equipped with a red dot indicating my position on a fictitious track . I watched as my dot-self progressed around the loop, resetting when I arrived at the next lap. I pressed on. And before I knew it, I was 1 mile in.

Some days later, I reattempted the mile, pushed on and added another half. My legs didn’t mind the numbing thump on the belt and my knees responded gratefully to the change. I decided it was time to take the show on the road. I could comfortably run at a 6.2 mile pace on the treadmill, how different could it be on pavement? The answer: incredibly different. The resistance and action of pushing yourself off the ground versus the forward momentum and backward movement on the treadmill requires additional stamina and coordination.

Hubby and I took to the lake, 3.7 miles of flat paved paths. I set the pace and began strong. A half mile in, I began to feel the imbalance in my stride – my right leg and calf stiffened. I knew I couldn’t push on too much longer without risking compensation injury and I opted to turn around and push the .75 miles back to the car while Hubby worked through his shin splints on the remainder of the trail.

The fresh air gives me so much more freedom to be unencumbered by headphones and television and the monotony of a stationary cardio workout. In two days, I’ll reattempt the run alone, hoping to push past my previous breaking point and cover additional ground. It won’t happen over night, and I may never be able to run all 3.7 miles, but it’s another goal for me to work toward in my quest for fitness.

Get Fit Carlie at Home: 15 minute circuit

A year ago I invested in a pair of five-pound hand weights to keep around the house along with a yoga mat. I used my $15 gym for light circuits that complimented my cardio workouts, but they also acted as a great substitute for days I needed a quick workout and didn’t have time for the 20 minute commute to and from the gym.

I recently moved into a new house and most of my stuff has been misplaced – this includes one of my hand weights. Without a pair to use, I thought circuits would be a lost cause. But I woke up from a post-work nap and had an hour and a half to get a workout, shower, and dinner before I needed to be at a NCAA Sweet 16 Party.

I found the one hand weight I had and a can of paint. I moved my stereo to the living room and I came up with following circuit to get a good sweat. (Note: One thing I learned from my trainer was to do things for time limits instead of reps. It helps you concentrate on breathing and form instead of speeding to completion. Better form is an overall better workout, so if you get tired, hold a position for 15 seconds instead of moving.)

This was one of my more unusual circuits and it lacked a little flow, similar to my dynamic workouts with my trainer. Goal is to get a new set of 8 lb. hand weights to do circuits at home with our punching bag.

What I listened to: Black Eyed Peas - The E.N.D

• Jumping Jacks - 1 minute
• High-Step with 5 lb weight – 1 minute (hold weight by the ends and extend your arms straight in front)
• Push-Ups – 30 seconds (whenever I do modified push-ups, I’ll go for 15 seconds more)
• Oblique Crunch – 15 reps each side
• Turn-n-touch* – 1 minute
• One-Leg drops – 20 reps
• Push-Ups – 30 seconds
• Wall Squat – 1 minute
• One-leg balanced Row with paint can as weight – 30 seconds on each side
• High-Step with 5 lb weight – 30 seconds
• Plank – 1 minute
• Lateral Leg Lifts – 30 seconds each side
• Squats with Paint Can (as kettle ball) – 45 seconds

*Turn n Touch with weight: in sit-up position, lift feet off the ground so that lower legs are parallel to the ground; hold weight between hands at chest level and keep your elbows out, twisting slowly to touch the weight to the left side, twisting slowly to the center, then twisting to the right and touching the weight to the ground, repeat. Use your core to keep the V position.

What kind of circuits are you doing at home and what are your tools?  What kind of workouts are in your repertoire?

Oatmeal Meatballs

A few weeks ago I premade old fashioned oatmeal to eat at work, but after a few days I grew tired of the monotony and brought home the tub-o-oats and tossed it in the freezer.  I hate wasting food, so when I have leftovers I need to get creative.  And getting my fiancee to eat whole grains is like feeding a child - if he knows they're in something, he protests.  Thankfully, plain oatmeal is a great filler for a lot of things.

My fiancee, an avid runner, loves pasta.  Lately I've been watching my carb intake, but that doesn't mean I need to be pasta-less.To make the meal filling but not heavy, I've modified my meatballs to "beef " them up and stretch the ingredients.  Here is my recipe for Oatmeal Meatballs which I served with Rebekah's Sauce and Whole Foods spinach spaghetti.  I'll share Rebekah's sauce at a different time when I can fully describe it, but any homemade tomato sauce will do.  I'm using some leftover Rebekah's sauce that I froze from a month ago (still good!)  and mixing it up with some fresh ingredients.

Oatmeal Meatballs

Need:  Bowl for mixing, medium frying pan, pasta pot, oven-safe baking dish (I used a pie pan)

Ingredients:
1/2 - 1/3 lb 90% lean ground beef
1/2 cup left-over cooked plain oatmeal (bulgur wheat, groats, corn meal all work great)
1/4 cup finely shredded carrots
1/4 cup minced yellow onions
1 tbsp breadcrumbs
1/2 tsp italian herbs
1/2 tsp dried basil
olive oil
salt & pepper

Heat oven to 400 degrees.

Mix the ingredients above until thoroughly combined and shape into 1 1/2 inch balls.  Place the meatballs into the baking dish at least a quarter-inch apart. Drizzle olive oil over the meatballs and sprinkle lightly with salt and pepper.  Bake in oven for 20 - 25 minutes or until the insides are cooked thoroughly and show no pink.

While the meatballs are baking, prepare homemade sauce.  Here's a doctored version of Rebekah's sauce that uses left over sauce, 1 can of diced tomatoes, 1/4 of a yellow onion, and two cloves of garlic.  Sautee the onion and garlic, adding the tomatoes and the frozen sauce and simmer until the meatballs are ready.

I prepared 1/2 lb  of spinach spaghetti (I had cooked the other half on two other occassions) according to the package directions.

The meatballs turned out light, moist, and flavorful with a slight crunch to the outside.

I kept the presentation simple.  Create a small nest of pasta, place three meatballs, sauce.  Sprinkle some Parmesan cheese, garnish with fresh parsley or cilantro.

I love how this dish is full of bright, simple flavors.  The meatballs are delicate but filling... and you wouldn't even know that there are whole grains tucked away in there.

Enjoy!

Cardio, Abs, & Legs 3-24-2010

I used today's workout to get some real focus on my Abs, but I always have some element of cardio to keep my workout more dynamic.  Considering the amount of legwork I did during cardio, I laid off the weights.

35 minutes, intervals: elliptical
10 minutes, walk/run treadmill

Abs:
20 straight crunches
20 punch sit-ups (in the up position, "shadow box", punching right cross then left cross and return to the reclined position)
20 twists with 10lb weight (in the up position, hold the weight at chest level with your elbows pointed outward.  Twist the upper body to the left and touch the weight to the ground, twist to return to center.  Repeat this same movement to the right and return to the center.)
20 oblique crunches with 10lb weight
2 minutes of slow leg drops (on your back, legs extended into the air creating a 90 degree angle, slowly lower your legs until you are an inch from the ground, and bring your legs back up to the perpendicular position and repeat for 2 minutes)

Core:
1 minute - Plank
2 minutes - Side Plank (1 minute on each side)
2 minutes - Leg/Arm balance (from a table position, extend and lift the right leg to create an even plane with your spine.  Balancing and using your core, left your left arm straight out infront of your body.  From a side view, your limbs should create a table inline with your spine.  Repeat on the other side.)

Legs:
1 minute Squats with 10 lb. weight (perform squat, upon returning to standing, press the weight above your head.  Slowly lower and return to squat)
20 reps Jane Fondas (from table position, kick your heel straight up above your hip squeezing your gluts to focus energy)

Weekly Poll: How often do you work out?

A recent article in the magazine Fitness covered the excessive habits of women who worked out too much. So I want to ask my friends and readers, how often do you work out? How much working out is too much? Have you ever felt awful when you skip a day at the gym? Cast your vote on the right-hand side poll and sound off with your comments below!

Weeks to Go: 9

Weeks to Go: 9

I've never been partial to countdowns. Generally, the process of creating a countdown is daunting. And I question just how accurate my tabulation is, eventually recalibrating until I get a number that is a single digit. Nine - nine weeks.

My goal when I began the fitness binge was to lose weight for my wedding. I had been 134 pounds when I graduated from college and after two and a half years in the sedentary workforce with a diet of beer, 45 cent wings, and fast food, I ballooned to nearly 150 lbs. Balloon is an exaggeration for some, but on my five-foot-four-inch frame, I was carrying 20 pounds over my recommended weight with 29-percent of my body composition being body-fat. No matter how you spin it, the percentage of fat I on my body was enough to alert me. In January, ramped up my work-outs with a trainer and a gym membership.

I am now six pounds away from my short goal: my weight during my senior year of college. Knowing where I need to be in nine weeks, six pounds seems incredibly attainable. To keep myself accountable, I'm starting this blog in addition to a Twitter Feed @GetFitCarlie. I hope that keeping a blog about my diet and my workout will help keep me on track. I want to share recipe and menu ideas on a budget. I'll post updates on my progress (and photos - gasp) as well as daily workout routines.

I believe in practicing what you preach, and I hope my philosophy for honesty and discipline help you make healthy choices everyday.





*Disclaimer: The author of this blog has no professional or medical expertise in the fields of exercise physiology, dietetics, and nutrition, nor does the author claim to have certification or special knowledge regarding any topics covered in this publication. The Menus and workouts offered in this blog chronicle that of the author's daily practices and are not intended to be used in the absence of professional medical advice. Use commonsense and caution before attempting any fitness routines. Before starting any exercise regimen, consult your physician.*