Workout of the Week

I'm training for the Chicago Marathon - however, I can't run every day. This week's 'cross-train' consists of the following:

400M Moderate Sprint
10 Squat Jumps
10 Pushups
25 Lunges
10 Dips

Repeat 4-6x, taking a 60 second break in between circuits. Follow up with 2 mile jog, and recover with Yoga stretching (that doesn't mean yoga, as in 60 minutes of exercise - just stretch well folks)

Sprinting


Pushups (note that there is no BEND in the back and the nose almost touches the ground).

Dips (can be done on a chair, a bench, stadiums, the kitchen counter, the bedroom, a porch. There are no excuses here).

 

Squat Jump (try squatting further down and keep your knees behind your toes!)

FALL IS HERE

I'm depressed. Not only did Chicago not have a Spring, we did not have a summer. Although Fall is in fact my favorite season, I am saddened because the transition never happened. Yes, now I can run comfortably, wear a sweater and not sweat walking to work. But I never got to lay out in the sun, take a walk on the beach (without my dogs), attend any events (although I suppose that's my own fault b/c we bought a house and that took up most of our time). Where did the Summer Sun go?!?

Another thing about it being fall: THE MARATHON IS IN ONE MONTH. Holy crap batman: I'm running 26.2 miles in less than a month. Yes, it's for Cystic Fibrosis but am I going to be able to walk afterward? This Summer heat (humidity and rain) has been so horrendous that training has mostly been taking place in a gym - and I don't know about you, but I can't run more than 5 miles on a treadmill until I am bored out of my mind. So, while I know I can run the half marathon this weekend - I also know that I'm going to have to train my little non-existent butt off in the next four weeks to be able to complete the marathon in good time.

Here goes nothing...

Quick and Easy Snacks

Need an energy boost without the calories? Try out these cool snacks:

1) Pomegranate & Mango Fruit Cup: 3 ounces of plain fat-free yogurt layered with 1/4 cup of diced mango and topped with 2 teaspoons of pomegranate seeds. Prepare the night before buy purchased prepackaged pomegranate seeds (you don't have to dig them out yourself if you don't have the time), chopped mango and yogurt. 78 calories

2) Apples (or Pears) and Peanut Butter: 1/3 pear (or apple) sliced and topped with 1/2 Futters Pumpkin Seed Butter (or Smart Balance PB). 69 cals.

3) PB & Banana: 1 tablespoon dried banana chips with 1/3 cup Barbara's Bakery Puffins Peanut Butter and Chocolate Cereal. 70 cals.

4) 2 tablespoons Sahale Snacks Glazed Nuts Cashews with Pomegranate and Vanilla. 75 cals

Keeping it Off - Through BIG Life Events

TIS the season to get married...at least for a large handful of my closest friends. I couldn't help to think that they all will start participating in 'loose it for the wedding' type fitness classes. In some cruel way I think, why can't you have that attitude all the time? Be fit and be happy! But for most people, that's just not the case and a lot of the time, it has nothing to do with will power. But for those of you that have will power, here are some tips or reminders on how to keep it off during life's big events (that includes babies. which I'm pretty sure comes after marriage and sitting in a tree).

Several Fat Traps: Getting Married, The Holidays, Having a Baby, and Menopause. 

Several Tips to Avoid the Traps:

A: Getting Married
1. PORTION CONTROL: Women tend to eat more when dining with their significant other, than when they eat with a handful of girls. As a general rule, you should keep to the dietary guidelines portion suggestions OR eat  fist full of carbs, a palm-full of protein, healthy fat and fill your plate with non-starchy vegetables. Another great tip is to use smaller plates: no, not the bread plate - but the salad plate - the middle sized plate that you probably never use. In my life, I have to use portion control DAILY. My significant other eats over 3,000 calories a day (where I lean more towards the 1200-1600 calorie/day). I eat off the salad plate, and he eats off the diner plate. End of story and end of him mocking me for eating 'nothing'.

2. LEAVE THE HOUSE: Be social, go to the gym, go the beach, get a dog - and walk it. Once you move in together or get hitched, it may feel like something has to give. Keep your girl time by making gym dates (not always food dates). And bring your man along with for some good old fashioned man time.

3. NO MO' DRAMA: Alternate days to choose dinner - just because he likes Steak and Potatoes every day, doesn't mean you have to eat it. Trust me - if my man had the control on dinner every night, I'd weigh 300lbs. Instead, I ask for his recommendations and then make it healthy. He might complain, but by the end of the meal (when his plate is clean and there is a look of contentment on his face) I know I've done good for all. It's ok to cheat - but cheating is the exception, not the rule.


4. HONEYMOON DONT'S: Don't forget to go on a jog, or a swim, or something active every day (this can include sex). A lot of couples stop their aggressive work out habits at the honeymoon, and from there can gain 6-10 pounds of additional, permanent weight. Keep up your hard work through out the year. You'll be happy you did for when the holiday's come around.

B: Holidays
1. SWEAT MORE: Bump up the intensity during the holidays. We all become indoor creatures of habits because it's cold outside - but that doesn't mean you have to pack on the pounds.  Holidays usually mean LOTS and LOTS of calories you don't eat regularly. If your regular diet gets blown out of control, you have to pump up the iron (or the jams) to thwart off the extra pounds. Seems simple but if calories in = calories expended, you'll maintain weight. If calories in is greater than calories expended...they'll add up on your waist line.

2. NO DOGGIE BAGS: Grazing on leftovers for weeks will do you in! Save treats for the special events. You DO NOT have to eat that pumpkin pie until it's gone. Trust me.

3. DRINK LESS: Booze = extra empty calories. IT might be fun, but try to keep your limit to 2-3 or one per day.

C: Having a Baby
A married woman who has a baby gains an average of 20 lbs over 10 years according to the AJPM. Women also face an average of 7% increased risk of obesity over a lifetime per child born. That means, after three kids you have a 21% increased risk of developing obesity. Pregnancy increases insulin production and accumulation of fat. Beat those states with the following rules:

1. EAT: you need to eat every three hours, otherwise, you'll get worn out and famished, and binge!

2. EAT WHAT IS YOURS: Don't eat your kids' food. Stock healthy foods with low prep time, like canned tuna and frozen vegetables.

3. BURN: Breast feeding can burn an extra 300 calories per day - but that's just an extra half pound per week. You still need to exercise regularly and eat right to get your body back. Keep working!