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?
Tuesday, March 30, 2010
Monday, March 29, 2010
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...
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...
Sunday, March 28, 2010
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!
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.
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.
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.
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.
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.
Subscribe to:
Posts (Atom)