Wow, its almost too hot to leave the house, much less go out and run! I've found out that I'm not much of a summer marathon trainer! This morning was suppose to be my 10 mile run, but I only made it 8. While running I realized something... so many people get motivation from hot magazine models and athletes, but as I was running I passed a few overweight and obese women who were working their butt off in this heat, struggling to make it up a hill and just really going hard. I was so impressed! I thought...if they can do this, I can do this! There are people out there who are running a marathon for the first time and it is a HUGE challenge for them. They are definitely working harder than I am! They are carrying more weight and are probably really fighting with themselves to find motivation. I just want to cheer them on and tell them they can do it! It really inspires me!
So...I didn't have a great morning run, but I did get a little extra motivation from all the runners I saw out in Forest Park putting in their miles! Especially those who have so far to go!
Sunday, July 24, 2011
Thursday, July 21, 2011
What I'm reading now..."A Stolen Life"
I'm not sure why I wanted to read this book so bad? A Stolen Life is the Jaycee Dugard story. The girl who was kidnapped at 11 years old and not found until she was 30! Why would I want to read all the horrible things that happened to her, especially when I have two young girls? Its like...you are so curious and obsess over what if and what did she go through, that you just have to know!
I am the same age as Jaycee and when I was 10 and 11 I remember girls being kidnapped or missing and it was my ultimate fear! I was afraid to ride my bike anywhere or talk to anyone. I remember riding my bike one time when a car of teenagers drove past yelling stuff and reving the engine! I was so freaking scared I don't know if I rode my bike for a while after that. I remember Cassidy Sentor (sp?) was missing for some time and was found in a field mutilated! I'm not sure why my parents let me watch the news? Maybe to scare me?
Anyway....I had nightmares the first night I started reading this book. I read almost half of it in one night. I am impressed with how strong this girl is and how can share all of that. This whole time since they found her living in the back yard of this man's house for 18 years, I could not stop thinking.....why didn't she try to escape?? But as I read further I'm starting to understand how manipulated she was and how much she loved her two girls and didn't want to lose them or chance anything happening to them. I guess I might feel some of that too? I still haven't finished the book, but it really is truly amazing that she survived what she did and is such a nice and intelligent person. A good book if you ever wonder about these kinds of things or if you remember and were curious about her story. I do have to say....I just cannot get over the fact that law enforcement looked over her so many danm times! That infuriates me!!! She really started to feel that no one cared about her. How many other children are missing out there that are right under our noses! Wake up people! If you see something that doesn't look right to you....do something about it!!! You might save a life!
I am the same age as Jaycee and when I was 10 and 11 I remember girls being kidnapped or missing and it was my ultimate fear! I was afraid to ride my bike anywhere or talk to anyone. I remember riding my bike one time when a car of teenagers drove past yelling stuff and reving the engine! I was so freaking scared I don't know if I rode my bike for a while after that. I remember Cassidy Sentor (sp?) was missing for some time and was found in a field mutilated! I'm not sure why my parents let me watch the news? Maybe to scare me?
Anyway....I had nightmares the first night I started reading this book. I read almost half of it in one night. I am impressed with how strong this girl is and how can share all of that. This whole time since they found her living in the back yard of this man's house for 18 years, I could not stop thinking.....why didn't she try to escape?? But as I read further I'm starting to understand how manipulated she was and how much she loved her two girls and didn't want to lose them or chance anything happening to them. I guess I might feel some of that too? I still haven't finished the book, but it really is truly amazing that she survived what she did and is such a nice and intelligent person. A good book if you ever wonder about these kinds of things or if you remember and were curious about her story. I do have to say....I just cannot get over the fact that law enforcement looked over her so many danm times! That infuriates me!!! She really started to feel that no one cared about her. How many other children are missing out there that are right under our noses! Wake up people! If you see something that doesn't look right to you....do something about it!!! You might save a life!
Tuesday, July 19, 2011
Are Sports Drinks Good for You?
Just like a car, the body needs fuel to run off of. If you are running, playing a sport, or getting a long hard workout you will need to fuel your body before hand. Carbohydrates are great fuel for these workouts, however, as these carbs are depleted through your workout, you will need to keep fueling. If you workout is lasting less than one hour...chances are you will not need to re-fuel during the workout. If you are working longer than one hour or in intense heat...its a good idea to sip on a sports drink.
Sports drinks: With their mix of water and carbohydrates, sports drinks are an excellent on-the-run source of fuel. For exercise lasting anywhere from 60 minutes to several hours, they significantly boost your endurance compared with plain water. (but don't forget they also come with extra calories, so if its unnecessary, skip the sports drink)
Most sports drinks offer a blend of carbohydrates such as the sugars sucrose, glucose, and fructose. A few beverages also add maltodextrin, a complex carbohydrate made of several different glucose units. New research suggests that the body can absorb more carbohydrates from sports drinks that offer a blend than from drinks that contain a single carbohydrate source. The researchers believe this is because the various sugars combined in these drinks can be absorbed via different routes.
Sports drinks also come with added electrolytes (the vital minerals we lose when we sweat). Sodium is the most important of these, as studies show that drinks with added sodium help maintain fluid balance in the body and also promote the uptake of fluid in your intestines. In plain English: You stay better hydrated when you drink beverages that contain sodium.
For optimum fueling: Stick with sports drinks that contain 13 to 19 grams of carbohydrate per 8 ounces. Drinks with higher carb concentrations hamper fluid absorption, and will give you that sloshing feeling in your stomach. Drinks with lower carb concentrations won't refuel your muscles fast enough.
Aim to drink 11/2 to 4 cups of sports drink per hour of exercise (the bigger you are and the faster you run, the more you need) to get both the fluid and carbohydrates required for endurance.
Sports drinks: With their mix of water and carbohydrates, sports drinks are an excellent on-the-run source of fuel. For exercise lasting anywhere from 60 minutes to several hours, they significantly boost your endurance compared with plain water. (but don't forget they also come with extra calories, so if its unnecessary, skip the sports drink)
Most sports drinks offer a blend of carbohydrates such as the sugars sucrose, glucose, and fructose. A few beverages also add maltodextrin, a complex carbohydrate made of several different glucose units. New research suggests that the body can absorb more carbohydrates from sports drinks that offer a blend than from drinks that contain a single carbohydrate source. The researchers believe this is because the various sugars combined in these drinks can be absorbed via different routes.
Sports drinks also come with added electrolytes (the vital minerals we lose when we sweat). Sodium is the most important of these, as studies show that drinks with added sodium help maintain fluid balance in the body and also promote the uptake of fluid in your intestines. In plain English: You stay better hydrated when you drink beverages that contain sodium.
For optimum fueling: Stick with sports drinks that contain 13 to 19 grams of carbohydrate per 8 ounces. Drinks with higher carb concentrations hamper fluid absorption, and will give you that sloshing feeling in your stomach. Drinks with lower carb concentrations won't refuel your muscles fast enough.
Aim to drink 11/2 to 4 cups of sports drink per hour of exercise (the bigger you are and the faster you run, the more you need) to get both the fluid and carbohydrates required for endurance.
Monday, July 11, 2011
Core Training for Runners
A strong core can go a long way! Core muscles in your abs, low back, and glutes provide stability, power, and endurance. You will run faster and prevent running injuries. Standard crunches don’t work the deep core muscles that provide stability and power.
PLANKS ON ELBOWS
1. Be sure butt is flat
2. Elbows directly under your shoulders
3. Belly button pulled to the spine
4. Medicine ball can be added for added challenge
TWISTS ON BOSU
1. Keep knees slightly bent and hips facing forward
2. Twist side to side
3. Modification can be to stand of the floor and twist with the medicine ball.
ROLL OUTS ON BALL
1. Kneel on the floor and place forearms and elbows on ball
2. Roll out slightly to elbows and roll back using your abdominals.
2. Roll out slightly to elbows and roll back using your abdominals.
3. For a good stability move hold a plank on top of the ball. (legs straight on toes)
What will they think of next?
I think its crazy when clients tell me that they don't have time to workout, but when I ask what TV shows they watch, they name at least two that they cannot miss! Hello....thats your workout time! I have created commercial break workouts and I you can always ride a bike or walk on the treadmill while watching a TV show, but this is where I draw the line!
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Really? You can type and walk at the same time? And...if you plan on walking slow enough to type, I highly doubt that you are getting your heart rate anywhere close to your zone! I mention the "talk test" a lot. If you can carry a conversation with someone, you are not working hard enough!
I wanna know someone who has this and I want them to tell me that they get anything done and how many calories they burn!
Get off the phone, off the computer and work you butt off for 20 minutes and be done! Jeez, I'm sorry, but this thing might be worse than the thigh master!
What will they think of next???
Really? You can type and walk at the same time? And...if you plan on walking slow enough to type, I highly doubt that you are getting your heart rate anywhere close to your zone! I mention the "talk test" a lot. If you can carry a conversation with someone, you are not working hard enough!
I wanna know someone who has this and I want them to tell me that they get anything done and how many calories they burn!
Get off the phone, off the computer and work you butt off for 20 minutes and be done! Jeez, I'm sorry, but this thing might be worse than the thigh master!
What will they think of next???
Thursday, July 7, 2011
My STL Today Appearance!
I was asked to do a short video clip on outdoor exercise for the weekly Trainer Tips on Stltoday.com! Awesome...I know a few things about outdoor exercise....where do I begin??
Of course I had a whole page of recommendations and tips, but my video got cut down to about 1 minute! The strength circuit is there, but one of the best cardio tips didn't make it in, but here it is...
Add intervals to your cardio workout!! Yes, its great if you walk 3 miles everyday, but its not going to be a workout for you for very long. You have to take yourself out of your comfort zone for things to happen!! Your heart rate must get into your target zone for the cardio to be beneficial to the heart and to burn the calories! Its not always convenient to count your heart rate and if you don't have a heart rate monitor, don't worry....just use the rate of percieved exersion. RPE is a scale of 1-10 with 1 being sitting or at rest and 10 being the all out hardest you can work! Sometimes it takes ME to find out where your 10 is! LOL! You want to be working to where you cannot talk. Don't worry, you are only holding this intesity for 30 seconds to a minute and then you will recover. Try 2-3 min of a walk or jog and 30 sec to 1min of an all out 10! You will burn 9 times more fat in half the time of your steady state cardio. A great effective and efficient workout. We usually only suggest 20 min of this because you should be POOPED by 20!
Oh...and the video! Here is is... http://videos.stltoday.com/p/video?id=99947881&genre_id=2962
Of course I had a whole page of recommendations and tips, but my video got cut down to about 1 minute! The strength circuit is there, but one of the best cardio tips didn't make it in, but here it is...
Add intervals to your cardio workout!! Yes, its great if you walk 3 miles everyday, but its not going to be a workout for you for very long. You have to take yourself out of your comfort zone for things to happen!! Your heart rate must get into your target zone for the cardio to be beneficial to the heart and to burn the calories! Its not always convenient to count your heart rate and if you don't have a heart rate monitor, don't worry....just use the rate of percieved exersion. RPE is a scale of 1-10 with 1 being sitting or at rest and 10 being the all out hardest you can work! Sometimes it takes ME to find out where your 10 is! LOL! You want to be working to where you cannot talk. Don't worry, you are only holding this intesity for 30 seconds to a minute and then you will recover. Try 2-3 min of a walk or jog and 30 sec to 1min of an all out 10! You will burn 9 times more fat in half the time of your steady state cardio. A great effective and efficient workout. We usually only suggest 20 min of this because you should be POOPED by 20!
Oh...and the video! Here is is... http://videos.stltoday.com/p/video?id=99947881&genre_id=2962
Wednesday, July 6, 2011
Go Hot Mommas!
My "Hot Mommas" (as they have nicknamed themselves...love it!) are working their butts off in this hot weather! My St. Mary Magdalen mommies and teachers have really committed themselves to these weekly bootcamp workouts that include running (their fav), strength training, circuits, and yoga. I was so proud of their tree pose last night! Great balance they have! We meet Tuesdays at 6:15pm. Location changes, but we have been hitting Tillis park the last few weeks. As the school year begins this August these ladies are going to be my spokesmodels! Don't they look amazing???
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mountain climbers and lunges...
beautful tall trees!
Of course its not all serious! There is tons of laugther and fun with this group!
Monday, July 4, 2011
My Summer Menu
One of the reasons I really love the summer is because of all the fresh fruits and veggies and because we love to BBQ!! In the winter I tend to gain a few lbs. because of all the chili, potatoes, pasta and because I'm usually not as active. I love to run outside, but the winter makes it hard. I can't stand that it gets dark at 5pm, it makes me feel like I have to go to bed. So I really look forward to the summer.
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Whats on the menu at my house in the summer? Well, one of my favorite, favorite things to make in the summer is Tomato, Cucumber, and Mozzarella salad! Yum! I grew up with my mom and grandma making cucumber and tomato with homegrown tomatoes and I love it! We are growing tomatoes and cucumbers in the garden this year. I also love fresh grilled veggies. I usually do a mixture of bell peppers (red, green, yellow and orange) or zucchini and yellow squash. We toss them in italian dressing or a little butter and wrap them in foil.
Our new favorite meat this summer is turkey tenderloin. My kids love it! We have been buying the pre-marinated ones from Aldi and they have a great flavor to them. My husband still loves pork steaks and burgers, but for me he makes turkey burgers with blue cheese! Is your mouth watering yet?
Of course no meal is done in the summer without corn on the cob. This is another fav for the kids. My little one also likes sweet potatoes and they are soooo much better done on the grill! If you find that they take too long, try putting them in the microwave for a few minutes first and then add them to the grill.
So there are some great options for a healthy summer meal. And, don't forget a fruit salad or watermelon for dessert. Another kid hit.
Now, the only problem we have with summer and grilling is.....BEER! Sorry, I don't have any recommendations for that. I'm guilty! But, I have discovered the Skinny Girl Margarita because there is nothing better than margaritas on the patio on friday nights! How much is up to you!
Happy Grilling! If you have a favorite summer recipe, email me... gofitmomstl@gmail.com
Our new favorite meat this summer is turkey tenderloin. My kids love it! We have been buying the pre-marinated ones from Aldi and they have a great flavor to them. My husband still loves pork steaks and burgers, but for me he makes turkey burgers with blue cheese! Is your mouth watering yet?
Of course no meal is done in the summer without corn on the cob. This is another fav for the kids. My little one also likes sweet potatoes and they are soooo much better done on the grill! If you find that they take too long, try putting them in the microwave for a few minutes first and then add them to the grill.
So there are some great options for a healthy summer meal. And, don't forget a fruit salad or watermelon for dessert. Another kid hit.
Now, the only problem we have with summer and grilling is.....BEER! Sorry, I don't have any recommendations for that. I'm guilty! But, I have discovered the Skinny Girl Margarita because there is nothing better than margaritas on the patio on friday nights! How much is up to you!
Happy Grilling! If you have a favorite summer recipe, email me... gofitmomstl@gmail.com