Thursday, June 11, 2009
Knowing when to QUIT!
I am very proud of myself. I pulled a ligament last Saturday, after teaching my eighth yoga class of the week. It hurt something awful. I canceled or got a sub for every single class this week so I would heal quickly and properly. I was afraid if I went to class it would be too tempting to work out. Today is the first day I haven't felt any pain or twinges. I plan on being back fully recovered, bright and early on Monday! Part of good health is having the self awareness and control to know when your body needs a break and respecting and honoring it when it does. Nameste.
Thursday, May 14, 2009
"Exercise is king. Nutrition is queen. Put them together, and you’ve got a kingdom." - Jack LaLanne
I needed a little inspiration today on why it isn't okay to sit around and eat chocolate all day long. I read THIS article about Jack LaLanne.
Thursday, May 7, 2009
Breakfast, anyone?!
Part of good health is eating....I hate breakfast. I notice that when I don't eat the morning meal, I eat all night long. Anyone with some very quick, fast breakfast ideas? Ideas that will go down easily at 5:30 a.m.? By the way, oatmeal is not a food.
Wednesday, April 22, 2009
4 down, 5 to go
Last week I swam laps in the pool for 1/2 an hour and I was SO TIRED!!! I forgot what a great workout that is. Thanks Kim! I want to start swimming on a regular basis. (Dad, this is a great way to get some exercise without aggravating the plantar fascia).
I also took a yoga class, which was nice. The teacher was pretty good but a little slow and used that fake "yoga voice" that made me want to puke. I did get some ideas from it though and a nice stretch. It was a good reminder for me to "keep it real" when I'm teaching my own classes. I'm looking forward to taking one of Mesha's classes, because I know she's the real deal.
I took a long walk and discovered some canyon trails by my house. It was a beautiful day and I was so happy that I forgot I was "exercising". I think that walking is an amazingly therapudic stress-reliever.
The "playing in the park" workout is a pretty frequent one for me, so that one was easy! The kids and I did handstands, somersaults, cartwheels, push ups, races, tag..... They love it when I get off my butt and actually play with them! It's one of the few times that they don't whine and complain (at least not excessively) ;-)
So... in the next week I'm going to climb Cowels Mt., take Salsa and Zumba classes, go for a jog outside and lift weights. I can't wait!
This is FUN!!!
I also took a yoga class, which was nice. The teacher was pretty good but a little slow and used that fake "yoga voice" that made me want to puke. I did get some ideas from it though and a nice stretch. It was a good reminder for me to "keep it real" when I'm teaching my own classes. I'm looking forward to taking one of Mesha's classes, because I know she's the real deal.
I took a long walk and discovered some canyon trails by my house. It was a beautiful day and I was so happy that I forgot I was "exercising". I think that walking is an amazingly therapudic stress-reliever.
The "playing in the park" workout is a pretty frequent one for me, so that one was easy! The kids and I did handstands, somersaults, cartwheels, push ups, races, tag..... They love it when I get off my butt and actually play with them! It's one of the few times that they don't whine and complain (at least not excessively) ;-)
So... in the next week I'm going to climb Cowels Mt., take Salsa and Zumba classes, go for a jog outside and lift weights. I can't wait!
This is FUN!!!
Saturday, April 18, 2009
Families & Fitness
How do we make fitness part of our lives? Families have a huge influence on our activity level and attitude toward exercise. I don't remember exercising with my family while I was growing up. We cleaned house and went for an occasional stroll, but that was about it. My dad wasn't athletic and my mom preferred cooking and visiting to anything physical. Our family outings were organized around the food we would eat - not the activities we would do. I always struggled with extra weight, and I went on my first diet when I was 16. Pauline's mom had one of those machines with a belt that wrapped around your bottom and wiggled back and forth. I would get on that for 15 minutes and think I had exercised. I played softball and volleyball at church one night a week. Then the AEROBIC REVOLUTION took place! I started to exercise regularly and intensely, and I felt great. Some of my best memories are family hikes in the Gorge, running track in the morning with Aaron's 5th grade class, going to aerobics with Heather and Dad, watching Andy play soccer and football, and taking Brooke to dancing lessons. I don't know how many times I went to Chehalem for swimming lessons, or how many dance team competitions I watched. I love being active with my family! My intentions were to make movement a positive part of everyone's life. I wish you were all here to go for a hike with me! Let's all BUST A MOVE today - even if it's yard work!
Friday, April 17, 2009
My first workout video
My love/hate relationship with workout videos started twenty years ago on Christmas morning. "Santa" decided that by chubby eight year old butt needed to get moving. And conveniently Mickey Mouse had come out with Mousercise. The great things about videos are that I can do them at home without looking like a dork in front of other people, there are no time restrictions, and I can take a break when I need. On the other side I never workout as hard when I'm doing it by myself, doing the same workout can be boring, and unfortunately I almost always have to move the furniture.
I actually remember this entire video! That lady always drove me nuts, but I loved the dance moves. And awesome outfits.
I actually remember this entire video! That lady always drove me nuts, but I loved the dance moves. And awesome outfits.
for the kids
Hey, check out this mat. Mom, are you going to make a kid yoga video? I think Wyatt and I would have fun doing that together. Maybe we'll get Dustin to do it too.
Wednesday, April 15, 2009
Bunnies, Buns & Burritos
Mesha, you are a very wise bunny - "electric" toothbrushes are high tech and very cool! Much more fun than a bunch of junk that rots their teeth and makes them sick. Go Girl! Lame is cool!
I am spring cleaning, and I have about 15 exercise DVDs to get rid. If anybody would like them, let me know and I will send them to you. There are yoga (surprise!), salsa dancing, Jillian Michaels strength & cardio, etc. Brooke - I found your Windsor Pilates. I don't use them because I go to the gym and do a lot outdoors, one of the blessings of living in San Diego. Let me know! As you know, I don't hang on to stuff I'm not using.
On eating out - I went to Chipotle for dinner last week. The bean burrito was $7, plus tax (8.75% now!) - no chips included. Later at Whole Foods - 10 whole wheat tortillas was (2.75), can of organic black beans (.99), 1 avocado (.99), fresh salsa (2.50), organic lettuce (1.50) and I already had some brown rice. Total: $8.75 +tax - for healthier, fresher, quick, easy dinners! Have you tried the new "So Delicious Coconut Milk Mini Ice Cream Sandwiches? Great size, and no saturated fat. Big hit with Nate & Tori (and me!)
I am spring cleaning, and I have about 15 exercise DVDs to get rid. If anybody would like them, let me know and I will send them to you. There are yoga (surprise!), salsa dancing, Jillian Michaels strength & cardio, etc. Brooke - I found your Windsor Pilates. I don't use them because I go to the gym and do a lot outdoors, one of the blessings of living in San Diego. Let me know! As you know, I don't hang on to stuff I'm not using.
On eating out - I went to Chipotle for dinner last week. The bean burrito was $7, plus tax (8.75% now!) - no chips included. Later at Whole Foods - 10 whole wheat tortillas was (2.75), can of organic black beans (.99), 1 avocado (.99), fresh salsa (2.50), organic lettuce (1.50) and I already had some brown rice. Total: $8.75 +tax - for healthier, fresher, quick, easy dinners! Have you tried the new "So Delicious Coconut Milk Mini Ice Cream Sandwiches? Great size, and no saturated fat. Big hit with Nate & Tori (and me!)
Monday, April 13, 2009
Brooke, this is cool!!
My contribution to good health this week...The Easter Bunny....ie....me, (ongoing joke at our house) brought electric toothbrushes and instead of Easter baskets, she brought everyone a nice, big drinking cup with their names on them.
To brake up the exercise monotony, spring cleaning will make you nice and sore!
My contribution to good health this week...The Easter Bunny....ie....me, (ongoing joke at our house) brought electric toothbrushes and instead of Easter baskets, she brought everyone a nice, big drinking cup with their names on them.
To brake up the exercise monotony, spring cleaning will make you nice and sore!
Saturday, April 11, 2009
Do-h!
I just figured out that I was posting a "comment" to Brooke, rather than to everyone. This high-tech form of communication will take some getting used to! (see comments after Carrots & Spinach Brownies). I'm getting on the treadmill! Promise!!
Seven Ways to Power Your Walks
I love going on walks in the spring. I found this article that had some good tips on how to make it more of a workout but still a good way to relax.
ExerciseTV and Leslie Sansone, founder of Walk at Home, team up with the American Heart Association to give heart-healthy walking tips.
by Lara Rosenbaum for ExerciseTV
Improving your heart health can be as easy as taking a simple step—literally. In fact, walking is one of the best ways to lose weight, boost your circulation and burn calories. According to the American Heart Association, moderate-to-brisk walking can lower high blood pressure, reduce the risk of developing diabetes, and lower cholesterol levels. Of course, that's not all. The more you walk and the harder you push yourself, the more benefits you'll reap. Walking specialist and ExerciseTV personality Leslie Sansone shows you seven ways to power up your walks, so you can energize your whole body and get your health on the right track.
1. Speed up. Start by building up to a brisk pace. According to Sansone, that means a 15-minute mile, or a pace of about 3.5 miles an hour. "The average healthy person can walk a 20-minute mile," Sansone says. "But to reap increased fitness benefits, you'll want to speed that up."
Start by shaving a minute off your pace every two weeks, and don't be afraid to push yourself. "Our bodies are made for power," says Sansone. "We pamper them too much. We need to take the fear away and recognize our strength. And when you walk faster, you increase your calorie burn. It's one of the healthiest things you can do, whether you need to lose weight or not."
2. Head uphill. "Climbing works the back, thigh and gluteal muscles much more than trekking on the flats," Sansone says. "Walking around your neighborhood is more challenging than a track because your body has to adapt to the terrain."
Sansone suggests wearing a watch to pace yourself. "If you take off out your door for 15 minutes and come back for 15 minutes, most likely you've done a two-mile walk," she says. For more heart and muscle-revving tips, check out Sansone's "Boost the Intensity of Your Walking" workout.
3. Wear good shoes. "A lot of people wear comfort shoes to walk, but you'll need either a walking shoe or cross trainer for support and cushioning. It allows you to walk stronger," says Sansone.
The same goes for indoor video workouts, too. "If your shoe is moving around, the impact gets thrown back into your joints and you'll fatigue a lot faster," she Sansone.
4. Carry some weight. "But just a little bit—no more than three pounds per hand," says Sansone. "If you carry light hand weights, you'll tune into your upper-body muscles more. Even just controlling the weights as you walk helps tone your core, because it has to stabilize your body."
If you've been exercising regularly, Sansone suggests starting out with two-pound hand weights. "You don't want the weights to be so heavy that you throw off your style," she says.
5. Lengthen your stride. "You don't necessarily want to race walk, but lengthening your stride and focusing on your hamstrings and glutes while you walk really powers up your workout," Sansone says. "Your walk will be so brisk, it will almost feel like a jog, but you'll actually burn more calories if you stick to the walk."
Don't worry about overdoing it, or looking silly. "A basic guideline to follow is if it doesn't feel right, it's not. Our hips can only move so much," Sansone says.
6.Vary your pace. That means incorporate some running in your walking routine. "When your body accelerates, it has to do so much to get everything going, and your heart and lungs use a ton of calories. Every time you push into acceleration, you increase your calorie burn," says Sansone.
Another benefit? You'll beat boredom by turning your neighborhood into a circuit training gym. (Think of running to your neighbor's mailbox, or walking to the next telephone pole.) Watch Sansone's "Power Intervals 1" and "What Makes a Power Walk" videos for more pacing tips and to see how you can also boost your walks inside.
7. Walk at home. That's right! Use a pedometer and walk in place, or follow Sansone's Walk at Home program. She offers one-, two- and three-mile video walks on ExerciseTV. The walking workouts are also available on two Start Walking DVDs from ExerciseTV and the American Heart Association.
Sansone mixes things up with exercise bands and calisthenics. Before you know it, you will have "circled the neighborhood" and worked all of the muscles in your body without even leaving the house.
Get more walking tips and workouts at ExerciseTV. To see all the Start Walking workouts, go to: www.exercisetv.tv/startwalking.
ExerciseTV and Leslie Sansone, founder of Walk at Home, team up with the American Heart Association to give heart-healthy walking tips.
by Lara Rosenbaum for ExerciseTV
Improving your heart health can be as easy as taking a simple step—literally. In fact, walking is one of the best ways to lose weight, boost your circulation and burn calories. According to the American Heart Association, moderate-to-brisk walking can lower high blood pressure, reduce the risk of developing diabetes, and lower cholesterol levels. Of course, that's not all. The more you walk and the harder you push yourself, the more benefits you'll reap. Walking specialist and ExerciseTV personality Leslie Sansone shows you seven ways to power up your walks, so you can energize your whole body and get your health on the right track.
1. Speed up. Start by building up to a brisk pace. According to Sansone, that means a 15-minute mile, or a pace of about 3.5 miles an hour. "The average healthy person can walk a 20-minute mile," Sansone says. "But to reap increased fitness benefits, you'll want to speed that up."
Start by shaving a minute off your pace every two weeks, and don't be afraid to push yourself. "Our bodies are made for power," says Sansone. "We pamper them too much. We need to take the fear away and recognize our strength. And when you walk faster, you increase your calorie burn. It's one of the healthiest things you can do, whether you need to lose weight or not."
2. Head uphill. "Climbing works the back, thigh and gluteal muscles much more than trekking on the flats," Sansone says. "Walking around your neighborhood is more challenging than a track because your body has to adapt to the terrain."
Sansone suggests wearing a watch to pace yourself. "If you take off out your door for 15 minutes and come back for 15 minutes, most likely you've done a two-mile walk," she says. For more heart and muscle-revving tips, check out Sansone's "Boost the Intensity of Your Walking" workout.
3. Wear good shoes. "A lot of people wear comfort shoes to walk, but you'll need either a walking shoe or cross trainer for support and cushioning. It allows you to walk stronger," says Sansone.
The same goes for indoor video workouts, too. "If your shoe is moving around, the impact gets thrown back into your joints and you'll fatigue a lot faster," she Sansone.
4. Carry some weight. "But just a little bit—no more than three pounds per hand," says Sansone. "If you carry light hand weights, you'll tune into your upper-body muscles more. Even just controlling the weights as you walk helps tone your core, because it has to stabilize your body."
If you've been exercising regularly, Sansone suggests starting out with two-pound hand weights. "You don't want the weights to be so heavy that you throw off your style," she says.
5. Lengthen your stride. "You don't necessarily want to race walk, but lengthening your stride and focusing on your hamstrings and glutes while you walk really powers up your workout," Sansone says. "Your walk will be so brisk, it will almost feel like a jog, but you'll actually burn more calories if you stick to the walk."
Don't worry about overdoing it, or looking silly. "A basic guideline to follow is if it doesn't feel right, it's not. Our hips can only move so much," Sansone says.
6.Vary your pace. That means incorporate some running in your walking routine. "When your body accelerates, it has to do so much to get everything going, and your heart and lungs use a ton of calories. Every time you push into acceleration, you increase your calorie burn," says Sansone.
Another benefit? You'll beat boredom by turning your neighborhood into a circuit training gym. (Think of running to your neighbor's mailbox, or walking to the next telephone pole.) Watch Sansone's "Power Intervals 1" and "What Makes a Power Walk" videos for more pacing tips and to see how you can also boost your walks inside.
7. Walk at home. That's right! Use a pedometer and walk in place, or follow Sansone's Walk at Home program. She offers one-, two- and three-mile video walks on ExerciseTV. The walking workouts are also available on two Start Walking DVDs from ExerciseTV and the American Heart Association.
Sansone mixes things up with exercise bands and calisthenics. Before you know it, you will have "circled the neighborhood" and worked all of the muscles in your body without even leaving the house.
Get more walking tips and workouts at ExerciseTV. To see all the Start Walking workouts, go to: www.exercisetv.tv/startwalking.
cross training
Okay, so I've been thinking about all this and I realized that even though I am active, I have a tendency to get "stuck-in-a-rut" with my workouts; hence.....
My little rant about cross training:
As you probably already know, it is best not to rely on just one form of movement to serve all of your fitness needs. Cross training (or "mixing it up" with exercise) prevents overuse injury and burnout, while providing maximum health benefits to our bodies. The 3 major fitness components are cardiovascular, muscular strength/endurance, and flexibility.
Like most people, I get a lot of one or two groups and fall majorly short in the remainder. I tend to fall short in the muscular strength and endurance portion and my goal is to include 2 additional strength training workouts per week. I'm not a fan of the gym machines, so I'll be doing old-school stuff like push ups, assisted pull ups, box jumps, some barbell work (ie...deadlifts, squats, cleans, bench press...) and some kettlebell stuff (kettle bell swings, curls, rows...)
We need to move our bodies in lots of different ways all the time! This can even be, dare I say it, FUN! Yes, fun - which brings me to my next order of business.....
By the end of the month, I am setting a goal to do at least one type of workout that reminds me of each of you and your strengths. Some of this stuff I probably wouldn't do on my own.
I'll schedule a time to swim laps in the pool (Kim), do a heavy duty weigth lifting workout (Andy), go for a jog outside, followed by a relaxing inversion (Aaron), take a pole dancing class (Brooke - HA HA!!!....ok, maybe a zumba aerobics class), take a yoga class (Mesha), take a long walk (Dad), take a salsa dance class (Anthony), hike up Cowels Mt (Mom), go to the park and play like crazy (all the kids).
Whew, I'd better get crackin'....I've got a lot to do!
My little rant about cross training:
As you probably already know, it is best not to rely on just one form of movement to serve all of your fitness needs. Cross training (or "mixing it up" with exercise) prevents overuse injury and burnout, while providing maximum health benefits to our bodies. The 3 major fitness components are cardiovascular, muscular strength/endurance, and flexibility.
Like most people, I get a lot of one or two groups and fall majorly short in the remainder. I tend to fall short in the muscular strength and endurance portion and my goal is to include 2 additional strength training workouts per week. I'm not a fan of the gym machines, so I'll be doing old-school stuff like push ups, assisted pull ups, box jumps, some barbell work (ie...deadlifts, squats, cleans, bench press...) and some kettlebell stuff (kettle bell swings, curls, rows...)
We need to move our bodies in lots of different ways all the time! This can even be, dare I say it, FUN! Yes, fun - which brings me to my next order of business.....
By the end of the month, I am setting a goal to do at least one type of workout that reminds me of each of you and your strengths. Some of this stuff I probably wouldn't do on my own.
I'll schedule a time to swim laps in the pool (Kim), do a heavy duty weigth lifting workout (Andy), go for a jog outside, followed by a relaxing inversion (Aaron), take a pole dancing class (Brooke - HA HA!!!....ok, maybe a zumba aerobics class), take a yoga class (Mesha), take a long walk (Dad), take a salsa dance class (Anthony), hike up Cowels Mt (Mom), go to the park and play like crazy (all the kids).
Whew, I'd better get crackin'....I've got a lot to do!
Oh No!
Now I have to start getting active again. Well, I did do a three mile walk on Thursday and Heather, Andy and the gang did a hike on Monday. So now I am looking at a gray sky and thinking about going for a walk before drops start to fall. Or maybe a nice bowl of oatmeal and some cartoons! Wish me luck on making the right decision.
Friday, April 10, 2009
Happy Healthy Easter!
Brooke - you are amazing! Thanks for setting this up and getting us started.
I know Easter is only two days away, and like all holidays it involves lots of sugar and fat, especially when Easter baskets are involved and big Sunday dinners.
I'm going to splurge on fresh strawberries and asparagus, but I do want to exercise also.
We all live near beautiful "free" parks and nature areas. A nice, relaxing stroll is a great way to work off some of the stress and calories of the day. Even if it rains (which it might in San Diego) we can bundle up and get outside for awhile.
Heather's birthday is the next day, but she is teaching 3 classes on Monday, so she will get an extra dose of exercise. We usually have Angel Food cake, which has no fat, but lots of sugar.
HAPPY EASTER EVERYONE!
I know Easter is only two days away, and like all holidays it involves lots of sugar and fat, especially when Easter baskets are involved and big Sunday dinners.
I'm going to splurge on fresh strawberries and asparagus, but I do want to exercise also.
We all live near beautiful "free" parks and nature areas. A nice, relaxing stroll is a great way to work off some of the stress and calories of the day. Even if it rains (which it might in San Diego) we can bundle up and get outside for awhile.
Heather's birthday is the next day, but she is teaching 3 classes on Monday, so she will get an extra dose of exercise. We usually have Angel Food cake, which has no fat, but lots of sugar.
HAPPY EASTER EVERYONE!
Carrots and Spinach in Brownies?
So, I'm pretty sure it wouldn't be Easter without chocolate. So, Wyatt and I are going to try to make a better brownie. I found this recipe from the Disney website. I'll let you know how it turns out.
These brownies fool everyone! You won't believe how scrumptious they are (or how good they are for you) until you make them yourself. Just don't serve them warm -- it's not until they're completely cool that the spinach flavor totally disappears.
Prep: 15 minutes
Total: 55 minutes
Yield: 12 brownies
Ingredients
Nonstick cooking spray
3 ounces semisweet or bittersweet chocolate
1/2 cup carrot puree (After peeling and trimming the ends, steam for 10-12 minutes and then puree in a food processor for 2 minutes)
1/2 cup spinach puree (Steam for 30 to seconds, then puree in a food processor for 2 minutes)
1/2 cup firmly packed light or dark brown sugar
1/4 cup unsweetened cocoa powder
2 tablespoons trans-fat-free soft tub margarine spread
2 teaspoons pure vanilla extract
2 large egg whites
3/4 cup oat flour, or all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt
Directions
1. Preheat the oven to 350°F. Coat an 8x8-inch baking pan with cooking spray.
2. Melt the chocolate in a double boiler or over a very low flame.
3. In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
4. Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
5. Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.
These brownies are low in calories (only 133 per brownie) and saturated fat. They're also packed with 3 grams of fiber (which is just crazy for a brownie!), while spinach and carrots provide two powerful antioxidants that help your kids' eyes stay healthy.
From Jessica Seinfeld's book Deceptively Delicious.
These brownies fool everyone! You won't believe how scrumptious they are (or how good they are for you) until you make them yourself. Just don't serve them warm -- it's not until they're completely cool that the spinach flavor totally disappears.
Prep: 15 minutes
Total: 55 minutes
Yield: 12 brownies
Ingredients
Nonstick cooking spray
3 ounces semisweet or bittersweet chocolate
1/2 cup carrot puree (After peeling and trimming the ends, steam for 10-12 minutes and then puree in a food processor for 2 minutes)
1/2 cup spinach puree (Steam for 30 to seconds, then puree in a food processor for 2 minutes)
1/2 cup firmly packed light or dark brown sugar
1/4 cup unsweetened cocoa powder
2 tablespoons trans-fat-free soft tub margarine spread
2 teaspoons pure vanilla extract
2 large egg whites
3/4 cup oat flour, or all-purpose flour
1/2 teaspoon baking powder
1/2 teaspoon salt
Directions
1. Preheat the oven to 350°F. Coat an 8x8-inch baking pan with cooking spray.
2. Melt the chocolate in a double boiler or over a very low flame.
3. In a large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, margarine, and vanilla, and whisk until smooth and creamy, 1 to 2 minutes.
4. Whisk in egg whites. Stir in the flour, baking powder, and salt with a wooden spoon.
5. Pour the batter into the pan and bake 35 to 40 minutes. Cool completely in the pan before cutting into 12 bars.
These brownies are low in calories (only 133 per brownie) and saturated fat. They're also packed with 3 grams of fiber (which is just crazy for a brownie!), while spinach and carrots provide two powerful antioxidants that help your kids' eyes stay healthy.
From Jessica Seinfeld's book Deceptively Delicious.
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