My kinda smoothie

Today's Workout:
Treadmill (4 minutes running/1 minute walking=25 minutes)
Total Body Weights (Circuit-style, 3 sets of 12 reps for each exercise)
1A: Single-leg straight-leg deadlift
1B: Push-up
1C: Goblet squat
1D: Incline dumbbell chest press
1E: Dumbbell lunge

2A: Dumbbell sumo squat with heel raise
2B: Barbell skull crushers
2C: Walking lunges
2D: Incline dumbbell fly
2E: Dumbbell ab pulls

Total Time: 1 hour, 15 minutes
Average Heart Rate: 143
Calories Burned: 670

After every workout, I always come home and make this smoothie. It's chock full of good, healthy ingredients and has a great combination of fats, carbs, and protein to aid in muscle recovery. It's also really tasty!!

Post-Workout Smoothie:

Ingredients:

3 ice cubes

Handful of raw spinach

Large spoonful of plain greek yogurt

Banana

Spoonful of chia seeds

Chocolate soymilk

I blend all of these ingredients for a few seconds in my magic bullet, and viola....

A YUMMY SHAKE!!

(I swear it tastes yummier than it looks!!)

Friday Favorites

Today's Workout:
Treadmill Workout (15 minutes of walking/running )
Total Body Weights Workout (circuit-style, 3 sets of 12 for each exercise)
1A: Dumbbell squat
1B: Cable row
1C: Dumbbell step-ups
1D: Lat pull-down
1E: Barbell straight-leg deadlift
2A: Biceps curl
2B: Dumbbell lateral lunge
2C: Dumbbell shoulder press
2D: Dumbbell sumo squat
2E: Ab pull-ups

I thought that each Friday I would post things that are my current "favorites" regarding health, fitness, food and just life in general. So here goes...

1. SPRING!!!
This definitely tops my list this morning. Today is actually a dark and gloomy day here in Maryland, but we've had enough nice days to make me really excited that spring is finally here. We love to drive around and see all the new blossoms on the trees and the flowers that are beginning to pop up.

(Image found here)

2. The PUSH-UP
This is one of my favorite workout moves because it works almost the entire body, can be done just about anywhere and requires no special equipment. I have to admit that these are getting harder and harder for me to do as my belly expands, but I still love 'em!!

(Image found here)

3. My Magic Bullet
Jason got this for me for Christmas and I use it just about everyday. There are lots of things that you can use it for, but mostly I just make smoothies with it and I absolutely LOVE it. It's super quick and easy to clean and makes a perfect single-serving-after-workout shake for me each day.

(Image found here)

So what are some things that you are loving today?

Home Exercise Videos

Today’s Workout

60 minutes BodyCombat Class

I LOVE that BodyCombat class. It always make me sweat and today’s new release was no exception. I love how strong it makes me feel with all that punching and kicking.

Today’s class made me think a bit about those old “Tae Bo” videos that used to be really popular with good ol’ Billy Blanks

(Picture found here)

I remember back in college I watched an infomercial about some sort of Tae Bo workout that promised AMAZING results (don’t all infomercial products promise the same thing…that’s what makes them so appealing to us all.) I was convinced that this product would make be totally ripped so I grabbed the phone and placed my order. It was a few minutes later when I realized that my meager student income wasn’t going to allow me to pay for these videos without having to go hungry for few weeks. I then called back and canceled my order when the sense of clarity finally revealed itself.

I have to say though, that there are three workout video sets that I have had my eyes of for a while that really intrigue me.

#1: Turbo Fire

(Found here)

#2: P90X

(Found here)

#3: Insanity

(Found here)

All of these programs promise AMAZING results (surprise, surprise) but I don’t know anybody in real life who has experienced the great changes in their physique that these programs claim will come. Have any of you tried these videos? What did you think?

BodyPump Time

Today’s Workout:

60 minutes BodyPump class
25 minutes HIIT on the stationary bike (I was a sweaty BEAST when I was done today!)

Have you ever tried a BodyPump class? Here’s the description from the Les Mills site:

“BODYPUMP™ is the original barbell class that strengthens your entire body. This 60-minute workout challenges all your major muscle groups by using the best weight-room exercises like squats, presses, lifts and curls. Great music, awesome instructors and your choice of weight inspire you to get the results you came for – and fast! Like all the LES MILLS™ programs, a new BODYPUMP™ class is released every three months with new music and choreography.”

My gym just showed off the newest release this morning and I am a FAN. The chest and lunge track were challenging (like always) but the shoulder track was really INTENSE. I really, really like the new release.

After my marathon last year, I REALLY got into BodyPump, doing it about 3 times every week. I had a bit of burnout from doing it so often and went on to other things. In the last few weeks, I have ventured back into doing it twice a week and feel it gives me a great total body weight workout. If you belong to a gym that offers this class, you should definitely check it out. It will make your muscles BURN like crazy!!

(Pictures found here)

Aging and fat potential

Today’s workout:

60 min BodyFlow class (love getting my stretch on!) followed by a Bridal Bootcamp Workout found here (I’ve already been a bride, but this workout was a great mix of cardio and weights and quite challenging with all those supersets)

As many of you know, I am currently studying to become a certified personal trainer. While studying last night, I came across a few statistics that I found interesting and though I would share…

“Adults who are not involved in exercising regimens will lose approximately 5 pounds of muscle per decade, while simultaneously adding 15 pounds of fat per decade.”

(Source: NASM Essentials of Personal Fitness Training, 3rd Edition)

Can you believe that? I was really sad (and a bit scared) to read that statistic. No wonder we are a nation where 33% of all adults are obese and 2/3 of the adults population is overweight. Obviously a lot of that has to do with the typical American diet of high-fat, highly processed foods eaten in enormous portions. But the inactivity rate of Americans in general is quite astounding, only furthering the obesity epidemic of our nation.

Everyone I know (especially those older than 40) have always told me how much their body starts to fall apart as they age, particularly their metabolism and muscle vs. fat ratios. I found this statement pretty interesting though…

“When the concept of age-related fat gain was investigated, it was determined that body fat was not an age-related issue, but rather was attributed to the number of hours individuals spent exercising per week. It has also been shown in sedentary individuals that the daily-activity level accounts for more than 75% of the variability of body-fat storage in men.”

(Source: NASM Essentials of Personal Fitness Training, 3rd Edition)

So I guess the best way to overcome the lean muscle mass loss and fat gain as we age is to get out there and move more (and follow a bit more Michael Pollan’s advice… “Eat food. Not too much. Mostly plants.”)

New Shoes

Today's run went a little something like this...

I'm easing myself back into running while trying to recover from my hamstring/piriformis issues. I was actually pleasantly surprised with today's run...an average pace of 8:18 per mile. I was actually planning to take it a bit easier today but I felt good and perhaps these are to thank for that...

My new pair of Newton running shoes!!

Last week we headed down to Sheperdstown, West Virginia to check out a new "natural" running store. It's called "Two River Treads" and is owned by a physician and elite marathoner who preaches the benefits of running in shoes that mimic barefoot running and encourage midfoot to forefoot striking rather than heel to toe running (their motto is "the first running store to abandon the modern running shoe.") After reading the book "Chi Running" and doing some research about barefoot/minimalist running, I was a bit intrigued and decided to check it out for myself. I know a few people who run in the Vibram 5 Fingers (I find these to be a bit too extreme for my taste) and rave about them. After doing a trial run around the store's neighborhood, I decided to give these Newton Running shoes a go. They are minimalist shoes that have less cushioning and more forefoot propulsion to force people away from heel striking (the theory is that most running shoes these days are so cushioned and controlled that they force people into an unnatural gait pattern, a cause for a lot of injuries to the hip, knee and foot.)

I have struggled with some frustrating running injuries over the last few years and the idea that these shoes might help to alleviate these issues was very appealing to me. They were a bit more expensive than my normal running shoes (Asics Nimbus) but they are supposed to last twice as long (these shoes should last at least 1000 miles where most other running shoes start to break down after 300-500 miles.)

Because these shoes will force you into a more natural running pattern, they also require a "breaking-in" period. You start with running in them for just one mile the first time out, then you can add a mile each time you go out in them until you reach your normal running mileage. This breaking in period can last anywhere from 2-4 weeks. I just finished running my first 3-miler in them and I have to say I quite like them. I do notice I feel more tenderness in my calves and feet than in my other running shoes, which makes sense since they aren't as cushioned and I'm striking with my midfoot rather than my heel.

I'll be sure to give another review in a few months when I've had a chance to really break them in.

Chia Chia

Today's workout consisted of the following...

60 minutes BodyFlow class (Yoga/Pilates/Tai Chi)
2 mile run on the treadmill (easing back into running with some piriformis/hamstring issues...and some new shoes too. More on those later!!)
30 minutes upper body weight training (pull/press combo, 3-exercise-superset for the shoulders and tabatas for the biceps and triceps....lots of fire felt in the arms today!!)

This lovely snack followed my workout today...

A lovely green monster, made with kale instead of spinach today (kale, vanilla protein powder, banana and lots of water and ice...it was extra icy today, hence the funky look!!)

The bonus ingredient today was this...

CHIA SEEDS!!

One of my running partners is running a marathon this weekend and he started using these for his long runs about four months ago. After researching some of the benefits of incorporating chia seeds into your diet, I have started adding them to my daily smoothies too.

Here's a little info about chia seeds...(source)

"Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

If you try missing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the
electrolyte balance is maintained."

Pretty interesting stuff, huh?

Homemade Protein Bars

Sorry about kind of dropping out of the blogworld for a while. I've been super busy and this blog kept getting pushed to the back burner. I really don't know how many people are still reading this, but I really do enjoy writing about health and fitness so I decided to give it another go. Besides, even if one person gets a good idea or motivation from something here, then it makes it all worth it in the end!

My morning started off with the following workout:
60 minutes kickboxing class
15 minutes stationary bike
15 minutes leg workout
(This included wall sits with a weighted ball overhead, stability ball lift and curls and one-legged machine leg extensions....it was short but pretty intense and my legs were on FIRE by the end!)

A while ago I ran across the following recipe for making your own protein bars. (This is not my own recipe, but I don't remember where I got it so I can't give proper credit!!) I do my best to eat whole foods when possible, but sometimes you just need something quick and easy to toss into your purse as you run out the door. My kids like these too and they only require 5 simple ingredients...

Oats (A healthy whole grain)

Peanut Butter (A healthy fat and a bit of protein too)

Ground flaxseed (Another healthy fat)

Protein powder (Giving these bars a nice protein boost!)

Homemade Protein Bars

2 cups oats

1/2 cup natural peanut butter

4 scoops protein powder (I use chocolate)

2 T. ground flaxseed

1/2 cup water

Mix all ingredients together (I usually use my hands to really mix it in good.) Place mixture in container and freeze for 30 minutes. Take them out, cut into bars and BAM you have some nice clean protein bars with very few ingredients and very little time involved. I usually cut these into 8 bars (then I will sometimes take four of these bars and cut them into halves for the kids to eat too.) This is a great alternative to granola bars (usually laden with unrecognizable ingredients and high fructose corn syrup) or the other 100-ingredient protein bars out there. And because you made 'em, you know exactly what's in 'em too!! You can even make them your own by adding some sliced almonds, raisins, etc.

Hope you enjoy!!