Workout Group!

Here's a great pic of my workout buddies at ACAC.  I love that we all have matched our shirts to our shoes without even planning on it.  Chad took us through a killer leg workout that was great. It is awesome to have workout partners not only for the accountability, but also for pushing you.  Its great to have someone to have friendly competition with or to cheer each other on.

Tips for finding a great workout buddy:

1. You'll probably want to find a partner who is about the same fitness level as you are. Trying to keep up with someone who is in significantly better condition, or who is significantly stronger can be dangerous unless you pay close attention to your body.  Don't try to keep up with them just because you don't want to look like a wuss or weakling. If they are a good partner, they'll understand, and while you'll want to perform better, you never want to risk injury. So stay at your pace and as you improve, you'll see that gap closing!

2.  Similarly, it helps if you have a similar fitness goal.  That's not to say it won't work if you don't, but you'll have to improvise a bit more and the workouts wont be quite the same for each person.  It can be fun, however, to team up with someone new and learn some new and different exercises you might not currently be doing.  Then you can learn how to do them correctly, what they are for, and consider adding them in to your own workouts.

3. Choose someone who will show up.  Accountability is a huge part of the workout partner benefit so make sure getting a workout in is important to both of you.  You might have slightly separate goals, and thats ok, but make sure getting in the door is a priority.

4.  Find someone you enjoy hanging out with outside the gym too.  Chances are you'll enjoy being around each other and will see each other elsewhere.  This (a) ensures accountability for scheduling gym time and making healthy lifestyle choices when you aren't hitting the weights and (b) allows for chit chat and catching up somewhere other than the gym.  You don't want to undermine your workout because you are chatting about the best ways to clean your baseboards...save it for later.  

One workout away!

Ok, I admit it.  Sometimes, every now and then, I occasionally don't really feel like teaching a class.  I know, I know, I am supposed to be a model of promoting a healthy lifestyle and encouraging others to make fitness a habit and a "must do" part of their daily routine.  But every once in a while I don't really wanna. Take this morning for example. I had an incredibly frustrating evening yesterday with some computer issues and am now even further behind on a project than I was yesterday morning. Then I had really weird dreams that make me feel like I was up all night. I mean really weird...and not good.

So I get ready to go to the gym to teach, already a little draggy, and I realized my notebook that I keep a lot of my class plans in was not in my car, it was at my other gym.  Now I have to come up with a class plan while on what feels like, very little sleep.  Ugh!

Luckily, through my limited creative abilities this morning, memories of college athletics, and a little help from the Nike Training Club App I put together a KILLER Athletic Conditioning workout.  With minimal equipment it would be great for traveling!!

It went like this:

Its amazing how much better I feel now! Much more refreshed and recharged and I feel like I can really tackle my project now.  I love how a workout can do that!!!

RoadID

I just ordered my RoadID this weekend and cant wait for it to come in!! Its so important to stay as safe as you can when you are out on long runs (or really, hiking, riding horses, anytime!!!).  RoadID allows you to keep your ID and contact information on you just in case something should happen and you can't speak for yourself!
There are so many different options for products you can buy, from silicone bands, cloth bands, straps for your shoes, necklaces, and more.

Personalized to include your name, contact information, and any necessary medical information that may help first responders in an emergency.

In case you are interested, here's the link:

Get your RoadID!!!

HealthIER Quick Blueberry Muffins

As soon as I saw the awesome looking blueberries at the grocery store I knew I wanted to make muffins this weekend.  I also love putting them in fruit salad that I'll be making later today and in yogurt in the mornings, but I do love an occasional splurge with muffins on the weekends!

I woke up and knew I didn't have a lot of time before I had to meet a friend of mine for a 5 mile run this morning.  I don't have a lot of special ingredients in my pantry to make the more elaborate awesome sounding recipes I see on Pinterest. But I also wanted to make them a little healthier than standard, from the mix muffins. 

I had some bisquick mix (which isn't the best stuff ever, but it is quick!!!) so I looked up a recipe for blueberry muffins with that mix. 

Here's the recipe listed on the Betty Crocker website: 

I knew I could do better than that, so I started making a few substitutions. I swapped Splenda for the sugar, I only used one tbsp oil and used Whole Flax Meal for the other (the box says to use 3 tbsp flax meal for every 1 tbsp oil or butter, so thats what I did).  I also put the tiniest bit of almond extract and a quick splash of orange juice (which also helped to add moisture since the flax meal doesn't add any). 

It was a long 15 minute wait for these to get done, but SOOOO worth it!! 

Curious about how I did with swapping out ingredients and the effect on the nutrition facts, I went to 

the Calorie Count website and typed in the ingredients.  They immediately spit out the nutrition facts.  Here is the original recipe from the Betty Crocker Website:

And here's the updated version with the swap:  

Its not a huge huge change, but you notice  you get .8g extra protein, .8g less fat, .6g more fiber per serving for the exact same calories, and when you can make that change, why not??  Again, its not mind blowing, and I'm not saying these are now HEALTHY, but they are little better than the original, and still quick and easy using ingredients you probably have in your cabinet!! 

When I get back from my run I'll make my fruit salad to take to a birthday picnic with grapes, blueberries, strawberries, cantaloupe and bananas!!

Have a great day everyone!!

Client Workout: Leg Pyramids

Today I had one of my favorite clients come in. I knew she didn't have a lot of time this week to squeeze in strength training since she had been traveling for work and that I would see her again tomorrow so I split up her workouts lower body today and upper body tomorrow. 

After warming up on the treadmill for a few minutes, we headed down to the personal training studio for some fun.  For Part I, I had her complete the exercises in order (15 reps of each exercise all the way down to the plank), then repeated with 20 reps of each exercise, then 25 reps for the 3rd time through. After a rest break, we went on to Part II, same idea. 

Remember that these exercises might not be appropriate for you and to adjust as necessary. Always check with your doctor before starting a program. 

Wednesday Recipe!

Dinner tonight had to be quick and healthy.  I had taught classes today, trained clients, and was on my way out the door to a double header for softball.  I used some frozen spanish rice that was in the freezer, a can of black beans rinsed and drained, and one vegetarian grilled chi'kn patty cut into cubes.  I mixed it all together and it was sooooo good!

An awesome meal in less than 10 minutes!!

Enjoy!!

Tuesday Trainer Tip

Give yourself 10 minutes.  Even on hectic days tell yourself you'll go out for a walk/run/gym workout for just 10 minutes, then you can stop.

*Chances are, you wont stop at 10, but giving yourself that option is often enough to get you out the door! And, even if you only do 10, thats more than you would've done and you can still clear your head!!

The Secret to Healthy LIving!!!

So true, so true.  There are tips, there are suggestions, there are techniques for the most effective things you can do, the safest way to do things, etc.  Which is why having a personal trainer or fitness professional advise you on your workout routine, and having an R.D. advise you on your diet is SO important.  But it all boils down to working out and eating well.  I'd be glad to help you reach your goals!!!

Leg Day Love

I had an awesome leg workout today with my friends/coworkers at the gym.  I had taught a killer Kettlebell class this morning so I made sure to replenish my protein stores.  I had cereal (I cant help it, I LOVE it and I have Frosted Mini Wheats with skim milk which has a lot of protein and whole grains...so don't judge me about the froster part! haha!) before class and a greek yogurt afterward class.  After the workout I scarfed down about 3/4 of a protein bar and a little later I grabbed a grilled cheese with tomato on wheat bread.  I worked the rest of the day with clients and went home to relax finally around 5!  For dinner, I had soft tacos with soy veggie crumbles, lettuce, tomato, and shredded cheese, with sides of grapes and strawberries.  I then waited a bit and took my awesome dog for a run! She was soooo good, by far the best running buddy ever! 

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Surprise Nature Trail, Surprise 6 mile PCPR! :)

I spent the weekend in Maryland visiting my cousins.  It was so much fun getting to spend time with the girl's at my cousin's baby shower.  I then drove down to meet up with D for his college roommate's wedding and then drove back to Baltimore that night! Crazy! It was so much fun, but I am glad to be home now! 

Sunday morning I went for a run from my Aunt and Uncle's house.  Its my usual route that I take when Im there, down the streets and eventually getting to a local park.  My goal was to get about five miles done. but I found a nature trail while I was there that was a great treat! I got such an energy rush running through the woods. Its the best and really is where I feel most at home! Once I got back on the pavement I was pretty drained though.  I was pretty dehydrated from the day before and felt pretty sluggish on my way back.  

Despite what a rough run it was, I did end up with a PCPR (Post College Personal Record) for my run though!! Woohoo! 

Wednesday Recipe! Couscous salad #2

With D away on business I have been trying to empty the pantry and eat some meals that he probably wouldn't enjoy :)

 Cous Cous Salad #2
2 cups vegetable broth
2 cups water
2 cups cous cous
1 can of black beans
1 can of kidney beans
2 large green peppers, diced

Combine the vegetable broth and water in a large pot and boil.  Add in 2 cups of cous cous and remove from heat, cover, let sit for 5-10 minutes. Add in drained and rinsed beans and peppers and about 2 tablespoons of EVOO (more if needed).

This makes a LOT so its good for a family or to make and have lots of leftovers!!

You could easily make this with Quinoa too, I just didn't have any in my pantry! I am going to get some feta cheese from the grocery store this evening and mix that in to the leftovers.

Quick throw together dinner

Black beluga lentils, corn, and mexican rice! Yum Yum!!

Local veggies of the summer!

Cucumbers!!

Tons of yummy basil!

I cooked corn on the cob (four ears of it, to which I cut the corn off the other three ears to use on my salad the next day), sauteed local squash and yellow and green peppers from our garden! I also made homemade biscuits (so yummy I cant resist them!!).  

Not much protein, but so yummy anyway!