Which shoe is right for you?

Okay, so it has been awhile since I have blogged to you, but the perfect thing to discuss came to me the other day.  I had been experiencing pain in my knees while I was running.  Now, never in my life have I had knee pain when I ran. So, I said to myself, when was the last time you changed your running shoes.  It hit me, I had been running in the same shoes for over 8 months.  Now trust me, I am an advocate of changing your running shoes every 3 months.  I have always preached to my clients, family and friends to keep track of the miles they put on running shoes so they can change them when necessary.  Well, here I was breaking my own cardinal rule.

So, off to the running shoe store I went.  Now, here is where some more key advice comes into play.  Do not, I repeat, do not head to DSW or any other discount store to purchase your running shoes if you are a serious runner.  Find a store in your area that specializes in running.  You will find the sales people there are runners themselves.  They will and should evaluate the way you stand, bend, walk and run.  They should also evaluate how many miles per week you intend to run in your shoes.  Having done all of this for you, they will then refer you to the best shoe for you.  They will tell you if you need a neutral, stabilizing or extremely balancing shoe.  Now trust me, you will not pay the discount prices you may pay elsewhere for the slightly flawed shoes that the large chains carry, but your body will thank you for the extra money spent.

I have been on numerous runs with my new shoes, and I have completely alleviated the pain in my knees and hips that I was experiencing.  Granted, I spent more than I would normally spend on running shoes, but if I can get better times, more distance and less pain from these shoes, then I will spend it again and again and again.  Having somebody hear what I wanted from a shoe and put me in the best shoe for me was the best gift I could give myself and my family.  Now that I have pain-free runs again, my family gets more energy out of me also.  So, it is a win/win for everyone!

Do yourself a favor, if you really want to commit to running, get to a running shoe store and get the shoe that is right for you!

As always, feel free to contact me with any questions and comments.  Stay fit and stay healthy

Take care of Number One

Okay, so today’s blog is going to be more of a rant.  A rant because I am tired of hearing, “Well if I had more time to workout I would be in better shape too!”, or  ”I would eat more healthy, but I have little children so I can’t.”  Guess what?  You can workout and you can eat healthy.  Regardless of whether you work all day or stay at home with your children, here are some suggestions that can help you improve your overall health.

If you are someone who has to work all day, and at the end of the day you have to rush home to your family, fret not.  You can get in 40 minutes of exercise at your office without even going to the gym.  Every hour, take 5 minutes.  That’s it, 5 minutes! Here is how you can break down each 5 minute workout.  One 5 minute session you can walk around your office for 5 minutes.  During another 5 minute session, you can sit at your desk and do abdominal crunches at your desk as well as dips off of your chair.  During yet another 5 minute session, you can do incline pushups off of your desk as well as do some more walking.  I hope you are getting the idea.  IF you work a standard 8 hour day, you can use the last 5 minutes of every hour do to some form of exercise.  Doing this will also help to reduce your risk of a heart attack.  Recent studies have found that people who work in office settings are more likely to have a heart attack due to the lack of inactivity while at work all day. 

Now, if you say, no way, I am not going to do that at work.  And, if you say, I still have no time for exercise because I have to get my children to practice once I get home from work.  Then….here goes.  Use their practice time for your exercise time.  If you are at a ball field, I can guarantee there are picnic tables nearby.  Use the picnic tables for step-ups, dips, abdominal crunches, etc. be creative.  You an also walk or jog while your little one is practicing.

Keep in mind these suggestions are about you taking care of you…NUMBER ONE!  If you do not take care of number one,  you can not take of number two, three or four and so on!  Doing things that improve your overall health will always help you to stay healthy and give you the energy you need to take care of everyone else.

Now onto the second subject of eating healthy.  Just because you have children does not mean you have to eat junk food.  If you eat healthy, trust me, your children will follow suit.  Also, if you never introduce your children to junk food, they will never want nor miss what they never had.  Lead by example and others are sure to follow.  So, it all comes back, again, to take care of Number One so you can be there to take care of number two.

 I hope these suggestions help.  I guess my rant was more of” how to” rather than an” I’m so sick of”.  In any event, I hope that you enjoyed.

As always, stay fit, stay healthy, stay focused!!!

 

Healthy Low-fat Burritos

Okay, so I know it has been quite some time since I have blogged.  I promised I would blog every day, but unfortunately life and sinus infections (children and husband, not me) got the best of me.

So, I am going to give you a quick recipe I made last night for my family.  I am certain your whole family will love it as much as mine did.

Here is a list of your ingredients:

• Whole wheat wraps
• Fat-free Sour Cream (optional)
• Fresh Salsa
• 1 lb 93% lean ground turkey
• Mediterranean mix Salad blend
• 2% Fat Shredded Mild Cheddar Cheese
• Bird’s Eye Southwestern Flavorted Rice
• Adobo Light Seasoning

Brown the ground turkey in a skillet and season with the Adobo Light seasoning.  Prepare the Bird’s Eye rice according to the directions on the package. 

Fill the whole wheat wrap with turkey, rice,  and lettuce.  Add salsa and sour cream according to your taste as well as cheddar cheese.  Wrap it up like a burrito and enjoy! 

I hope your family enjoys this quick meal as much as mine did!

As always, stay fit and healthy!!!

 

Somedays You Just Gotta Rest

So, people always ask me, “How often do you workout?”. Well, the answer to the question is 30 – 60 minutes 5 – 6 days per week. No, I do not exercise everyday, and when I do exercise, it is not for 2 hours at a time.

I am a huge fan of listening to your body. If your body tells you it is tired, then REST! Yes, I said rest. True, no pain no gain. However, there are times when pain does not result in gain, but rather, it results in injury. A tired muscle can easily be strained, or worse, torn.

You can be efficient in your workouts when you do exercise by limiting rest periods and spending less time talking with your friends. If your time is limited, set your mind to the task at hand…exercise. You can socialize when you are finished, and your body will thank you for it. Also, by limiting socialization, you will allow your muscles to stay warm throughout your entire workout, and limit the risk of strain or tears.

So, if you did not sleep well the night before, if you did not eat enough to get through a workout, or, if you feel the dreaded cold is coming upon you, then listen to your body and REST!  It is okay to take a day and enjoy everything around you but the interior of your gym.

As always, stay fit, stay positive and keep motivated!!!

Favorite Side Dish

So, yesterday was Father’s Day, and a lot of us enjoyed the great weather and yummy foods.  Well, my family savored one of my favorite side dishes, and it is super easy to prepare.

Baked Sweet Potatoes and Baked Potatoes

Peel 3 Sweet Potatoes and 3 Baked Potatoes

Slice all the potatoes into shapes you prefer

Spray Olive Oil onto baking pans to prevent potatoes from sticking.  Lightly spray potatoes also.

Season with salt and pepper

Bake for 35-45 minutes at 375 (depending upon how well your oven bakes)

Enjoy with your favorite protein.  Yesterday we had grilled salmon with ours.  I hope you and your family like them as much as my family does!!

The real truth about women and strength training

 

 If this is the year you really want to change your body and improve your health, then continue reading.

 

Now that I have your attention, I am hear to tell you, that the only way you are going to change your body and really improve your health is with exercise. More specifically, strength training is what you need. Yes, ladies, I said you MUST lift weights. I am not talking about fast paced total body group fitness classes. I am talking about going to a gym and really lifting weights with proper form.

 

Now before you cry out, I do not want to look like a man. Let me disspell many myths associated with women and strength training. Myth 1: Lifting weights will make me bulky and look like a man. Fact: Women have 10-30 times less of the hormones needed to build muscle as compared to men. This means, you could lift weights like you were Arnold Schwarzenegger , and still never look like Arnold Schwarznegger. Myth 2: Cardio training is all that is necessary to get in shape and lose weight. Fact: In a study done my Dr. Westcott at the YMCA in Quintin, Massachusetts, women who strength trained 3 sessions per week as compared to those who did cardio only sessions 3 times per week lost 3.5 pounds of fat and gained 2.5 pounds of lean muscle. Muscle burns fat. The more muscle your body has, the more fat your body will burn. Additionally, for every pound of lean muscle added to the body, the body will naturally burn 35-50 more calories per hour. Myth 3: Strength training will hurt my back. Fact: With proper form and technique, strength training will not only strengthen your back muscles, but it will also help to alleviate any back pain you may currently be experiencing. Myth 4: Weight training adds too much muscle to my legs and slows me during my distance runs. Fact: In a study at Edith Cowan University in Perth, Australia, men and women who strength trained over the course of 10 weeks, along with distance running, were able to shave 2 minutes off of their 3k times. Runners in the same study who only did endurance training during that 10 week time frame, were only able to shave 1 minute off of their 3k times. Bottom line, the stronger your muscles, the faster you can and will go.

 

Strength training does not just get you stronger and build bigger muscles. It also improves your bone health. Using weights as part of your daily exercise routine significantly helps to reduce the risk of developing osteoporosis. Simply strength training two times per week helps to improve bone mineral density 1% per year. This may not sound like much, but choosing to not lift weights causes one to lose up to 2% of bone mineral density per year.

 

The facts have been presented, now the choice is yours. Is this the year you finally get that body you always dreamed of having, or is this the year you allow your body to continue to lose bone mineral density? IF you decide that this is the year you become the best that you can be, then hit the weights and watch a new you transform.

Healthy restaurant dining

How many of you have seen the movie “When Harry met Sally”?  I am sure most of you have.  Well, you don’t have to be as obnoxious as Sally when ordering, but you too can eat in a restaurant and not blow your healthy eating habits.  First, start by asking them to keep the bread off of the table, unless it is a whole wheat or whole grain bread.  If you happen to be in a Mexican restaurant, ask them to keep the deep fried tortilla chips in the back.  Out of sight means out of mind!  Why not limit your temptations right away?!?

Now adays, most restaurants serve chicken and fish.  Additionally, they serve lean cuts of meat.  The side dishes are where a lot of us lose it because of all of the fat and seasoning that goes into making them taste so good.  Well, when ordering your protein selection, just ask them to leave the sauce on the side.  Tell them to grill or broil your selection rather than deep fry it.  Most restaurants are able to honor these requests, and they have no problem doing it.  You just have to open your mouth and ask. 

Rather than eat the french fries or mashed potatoes they are offering, ask for a plain baked potato.  If you really need butter on your potato, ask them to put it on a side plate so you can control the amount that you put onto the potato.  Do the same for your salad dressing.  Ask to have the dressing on the side, and also, ask if they have nonfat or low-fat dressing.  Additionally, ask them to keep the croutons in the kitchen so you are not tempted to eat the high fat/high caloric nuggets.   One more tip, you can ask them to keep sauces off of your vegetables.  Just ask if you can have yours steamed. 

It may sound like you are asking a lot, but when you look at the menu and read how a meal is prepared, it normally amounts to saying, “Can you leave the sauce off of my meal?”.  Most restaurants already steam their vegetables.  They just choose to douse your overall dish with a sauce that covers everything but your napkin. 

Now, as you can see, these tips do not pertain to fast food restaurants.  Just order a salad or plain grilled chicken sandwich when you go there.  Definitely skip the french fries and ask for a bottle of water to drink.

I hope that  you enjoy your healthy eating even when away from home.  These tips come in handy when on vacation or quick get aways.

As always, stay healthy, stay fit, and feel free to contact me if you need any additional advice or support!

3 simple reasons to perform strength training first

 I am often asked, “Should I lift weights first or do my cardio first?”.

My recomendation is to do your strength training first, and here is why. First, Strength-training demands higher amounts of glycogen utilization. By strength training before cardio, you are allowing your body to burn more glycogen (carbohydrates stored in your muscles). This now allows your body to utilize higher percentages of fat earlier in your cardio workout and results in more efficient fat burning.

Secondly, Intense resistance training requires glycogen to be available to fuel your workout. If cardio is performed first, you may find yourself fatigued early into your strength workout due to depleted glycogen levels. This will compromise your performance and ultimately your results.

Finally, Strength training builds ”A 24/7  Calorie Burning Furnace” also know as muscle.  Nothing effects calorie burning more than the amount of muscle you carry. So don’t compromise your strength training by depleting your fuel sources.

So, ladies, because this normally applies to you more than men, the next time you workout please consider doing weight training before you run off to the group fitness class.  Trust me,your body will thank you.

Healthy alternatives

So, if you are like me, you love Italian food.  Well, you can still enjoy the greatness of Italian without all of the fat and guilt. 

I recently made a lasagna for my family.  Everyone, including my 2 year old ate it and loved it.  Do these simple replacements and you may find how much you love healthy eating also.

Whole wheat lasagna instead of white pasta

93% or 99% lean Ground turkey instead of beef

Fat Free Mozzarella, Ricotta and Parmesan Cheeses instead of whole fat cheeses

The rest is up to you to add the vegetables, spices and sauce that you love!  Mangia!!

 

What is a diet?

Okay, so another question that is often posed to me is, “What is the best diet?’.  Or, “what is the best diet pill/fat burner?”.  Well, let’s begin by first understanding the true definition of the word diet.  A diet means, “what a person or animal eats: the food that a person or animal usually consumes.”  Did that definition sink if with you, if not, then please reread it before continuing to read this blog.

A diet is not something that is temporary.  A diet is how we eat everyday.  Your daily food consumption is your diet.  If you wish to lose weight and change your body, then you must make  a lifestyle change.  A lifestyle change means eating 5-6 small meals per day as compared to the one to two large meals that most Americans eat.  A lifestyle change means switching from white bread to whole wheat bread, using fat-free milk instead of to whole fat milk; eating raw or steamed vegetables in place of canned or heavily sauced vegetables.  Starting to get the picture?  IF you make these changes, they are not temporary fixes that last only a month or two, they should be permanent, and allow you to eat, feel healthy and not stress about what is or isn’t on your ” diet”.

Now as for the second question…best diet pill/fat burner.  Well, reread the above and there will be no need for a diet pill.  Remember, healthy weight loss is 1-2 pounds per week not 25  like you may see on the Biggest Loser.  Come on now, if I put any of you into a vacuum with trainers, dieticians,  and chefs, I am quite certain all of you would lose weight.  The purpose of healthy weight loss; however, is to take it off and keep it off.  Pay attention to past Biggest Loser competitors, and you will see that most have regained  a good portion of the weight they lost.

Well, there is my rant for today.  Keep it simple and make consistently healthy choices  and you too will get healthier and feel better without resorting to diet pills or temporary fixes.  Remember to contact me if you have any questions, need advice or want a pep talk!!