Fitness Friday (a couple days late)

This week consisted of a lot of work, a temple trip, and dinner at On The Border with friends. The preceding is why I have been MIA and also why I missed my fitness post on Friday... but to every one's delight( or despair) I am back.

This week I want to focus on the latest fitness craze- running! Have you noticed that everyone and their best friends' wife's uncles grandma, once removed, WANTS to run a 5K, 10K, half or full marathon? Talking to the majority of peeps in my club, almost everyone is training for something. Don't get me wrong, I am a huge advocate of training for an event, but how many people actually follow through with their training and actually participate/compete in the event? My guess is a mere 15%. Why so low you ask?

People fall off bandwagons because they don't know HOW to train, they don't know HOW to pace themselves( they try running 2 miles their first run and come home feeling defeated, wanting to quit before they even started), and they don't know HOW to schedule their training in their daily lives. They don't quit because they didn't want to put forth the effort, they just needed a little more guidance.

My clients that see the most results are the clients that follow my weekly plan, specifically detailing what I want them to do for exercise on a daily basis. So, for all of you who want to train for a 5K, 10k, half marathon, or marathon here's a great place to start. If you have not even considered running, consider it now and start small! With Spring here and Summer just around the corner, there are plenty of opportunities to try your first race. I would love to hear your success stories along the way!

These plans are for 5k and 8K's , courtesy of Runners World. If you have already trained for a 5k or 8k and want to do a half marathon or marathon, let me know and I can send you some info.

Beginner Plan: http://www.runnersworld.com/article/0,7120,s6-380-381--11942-0,00.html

Intermediate Plan:

Many beginners strive to run three days a week and log around 15 miles. To get as fit as possible with those miles, here's what your training week should look like:

Tuesday- Strength day (3 to 4 miles)

Pick a hilly course. After a half-mile warm up, increase the pace a bit as you run up each incline. As you crest each hill, run strong but not all out, which means you should be huffing and puffing a bit. Jog slowly or walk down the other side. Try to include at least three hills to start, adding extra inclines each week until you're covering five to nine hills.

Thursday-Speed day (3 to 4 miles)

To help you run faster and more efficiently, focus on increasing your turnover and shortening the amount of time your feet stay on the ground while running. In between a 10-minute warm up and 10-minute cooldown, run for one set of 10 steps, concentrating on picking up your feet as soon as they hit the ground. Jog for a minute, then try a set of 20 light steps, then 25, and finally 30, jogging a minute between each set. Repeat the whole series.

Saturday- Endurance day (7 to 9 miles)

This day is all about covering the distance, so rein in the pace (running up to three minutes per mile slower than your 5-K race pace) and take walk breaks starting at the beginning of the run. If you run a few miles before taking your first walk break, your muscles will have started to fatigue already and won't fully recover during the breaks.

~~~~~~~~~~~~Back to me~~~~~~~~~~~~~~

For best results, on the other days (M,W,F) , cross train with 45 minutes of cardio (swimming, bicycling, taking a group fitness class, or the doing the elliptical) and 15-20 minutes of strength training. If your schedule doesn't permit daily exercise, ITS OKAY! Do not beat yourself up! You should aim for 4-5 days/week of training. Your body needs rest in order to rebuild and strengthen itself, so enjoy your recovery days!
Happy Running! :)

I'm Dreaming of a White Easter??

Isn't it supposed to be sunny and semi-warm on Easter? I guess not, if you live in Wisconsin. We got 14" of snow on Friday and flurries started again tonight! Sheesh!

The snow and cold did not stop us from celebrating Easter though-we got together with some friends and had our 4th Annual Easter Dinner and egg toss tournament. Thank you Chaplins and Callisters for hosting!

Fitness Friday

I am sure you have all heard the saying "we are what we eat". Well, it is true! Our bodies are machines and if we don't properly fuel ourselves, we will eventually "run out of gas" or even worse, our plug our engine!

When choosing which foods to eat, I want you to think how long it would take for ______ to decompose or rot if I threw it outside? If it doesn't decompose or rot quickly, chances are it won't go through your body very quickly either. The longer it takes food to travel through your body, the more likely your body is going to absorb and store that food as fat and carbohydrates(sugars)- which leads to weight gain.

Many of the foods we choose to eat are processed- you can tell processed foods because they have a long shelf life. Take a moment and think about your local grocery store. What types of foods do you see in the middle isles? What do you see on the outer isles? The inside isles are mostly composed of processed foods- crackers, cereal, cookies, chips. The outside isles have the fresh food-produce, dairy, bakery, deli, fresh meats. Challenge yourself to do 70% of your grocery shopping in the outside isles. Your body will thank you!

Choosing foods that keep your digestive system "moving" are imperative to good health and feeling well. I understand that planning, shopping for, and preparing fresh foods is a bit more difficult and time consuming, but it is so important to take care of our bodies. Healthy eating habits should not only benefit ourselves, but our children as well. You are the example to your children of the importance of eating well and making good food choices. Childhood obesity is a growing problem among our nation and I believe proper habits start at home.

The great thing is, is that we DO have control over our bodies and our appetites. We have more control than we give ourselves credit(or accountability) for , so choose wisely!

I found this article on Yahoo and wanted to share it with you to remind you of 10 SUPER FOODS that are good to eat and good for you too!

"As spring swings into gear, there's no better time to give your body a healthy, fresh start! Plus, if you're thinking about lowering your weight "eating clean" is a great first step. Add these 10 foods to your grocery cart and you'll get three terrific benefits:
1. Lots of super-healthy liquids to flush out the body while pouring in nutrients.
2. Fiber to keep your GI tract fit.
3. Foods that energize cleansing enzymes in the liver, your body's built-in detox center.

The top 10:
1. Green leafy vegetables
Eat them raw, throw them into a broth, add them to juices. Their chlorophyll helps swab out environmental toxins (heavy metals, pesticides) and protects the liver.
2. Lemons
You need to keep the fluids flowing to wash out the body and fresh lemonade is ideal. Its vitamin C, considered the detox vitamin, helps convert toxins into a water-soluble form that's easily flushed away.
3. Watercress
Put a handful into salads, soups, and sandwiches. The peppery little green leaves have a diuretic effect that helps move things through your system. And cress is rich in minerals too.
4. Garlic
Add it to everything -- salads, sauces, spreads. In addition to the bulb's cardio benefits, it activates liver enzymes that help filter out junk.
5. Green tea
This antioxidant-rich brew is one of the healthiest ways to get more fluids into your system. Bonus: It contains catechins, which speed up liver activity.
6. Broccoli sprouts
Get 'em at your health-food store. They pack 20 to 50 times more cancer-fighting, enzyme-stimulating activity into each bite than the grown-up vegetable.
7. Sesame seeds
They're credited with protecting liver cells from the damaging effects of alcohol and other chemicals. For a concentrated form, try tahini, the yummy sesame seed paste that's a staple of Asian cooking.
8. Cabbage
There are two main types of detoxifying enzymes in the liver; this potent veggie helps activate both of them. Coleslaw, anyone?
9. Psyllium
A plant that's rich in soluble fiber, like oat bran, but more versatile. It mops up toxins (cholesterol too) and helps clear them out. Stir powdered psyllium into juice to help cleanse your colon, or have psyllium-fortified Bran Buds for breakfast.
10. Fruits, fruits, fruits
They're full of almost all the good things above: vitamin C, fiber, nutritious fluids, and all kinds of antioxidants. Besides, nothing tastes better than a ripe mango, fresh berries, or a perfect pear.

Ultimate Detox Recipe:Toss dark, leafy greens in hot, garlicky oil for a cleansing and delicious dish...Easy Wilted Garlic-Sesame Salad 4 servings, about 65 calories each
1 tsp. olive oil
1 clove garlic, minced
1 lb. spinach, stemmed, or
1 lb. Swiss chard, stems sliced, leaves torn or
1 lb. mixture of spinach and watercress
Salt and freshly ground pepper to taste
1 tsp. sesame seeds for garnish
Warm oil in large skillet over medium-high heat. Add garlic and stir until lightly browned, about 45 seconds. Add greens (do in two batches, if necessary) and toss until just wilted, 2 to 4 minutes. Season to taste with salt and pepper."

Love Her...

And no, not just because she is mormon- she has a great voice.

Fitness Friday

Being that I am a personal trainer, I thought I would start a little series where I post a little something related to fitness/exercise/nutrition every Friday! Feel free to submit questions of your own in my comments and I will answer a couple questions a week!

I'm sure you have all heard the term "core strength" but what is the core and why is it so important to have a strong core?

Core conditioning and abdominal conditioning have become synonymous in recent years but the abdominal muscles alone are over-rated when it comes to real core strength or conditioning. In reality, the abdominal muscles have very limited and specific action. The "core" actually consists of many different muscles(13!!) that stabilize the spine and pelvis and run the entire length of the torso. All of our movements are powered by the torso--the abs and back work together to support the spine when we sit, stand, bend over, pick things up, exercise and more. The torso is the body's center of power, so the stronger you are in that area, the easier your life will be. These muscles also stabilize the spine, pelvis and shoulder and provide a solid foundation for movement in the extremities. Core conditioning exercise programs need to target all these muscle groups to be effective. A strong core also distributes the stresses of weight-bearing and protects the back.

The great thing about training the core is that you don't need any equipment! Bodyweight exercises are great for developing core strength! Here are a few simple exercises you can do to strengthen your core!

Plank: Hold this position for 30 seconds. Counting to thirty out loud will help you remember to breathe! Repeat 2 more times.

Reverse Crunch: Lie on your back, spread your arms out to your side, and bend your knees at 90 degree angle (heels away from your glutes). Lower your feet to the floor and let them "tap", then bring your knees back up to the starting position. Make sure your back always stays in contact with the floor- - that requires pulling your belly button in towards your spine. Exhale as you bring your knees up. For more of a challenge, straighten your legs or put an exercise between your legs. Do 2 sets of 15 repetitions.

Superman: Hold this position for 30 seconds and then pulse upward 10 times. Repeat twice.
Oblique twists: Sit comfortably on the floor with your knees bent (toes facing the ceiling) and slightly lean back until you feel a small pull in your abdominals. Spread your arms as seen in the pic, then bend your arms at your elbows so your fingertips touch. From here, twist to your right and tap your right elbow on the floor. Return to starting position and twist to the left and tap your left elbow on the floor. Do 12 taps on each side. Repeat twice.

Do these exercises 3 times a week- not consecutive days- and you are on your way to a stronger core!

PS- It's especially important for you mom's to do these to strengthen the muscles you "lost" during pregnancy!

Design on a Dime

I decided that I was sick of our bedding, or lack thereof. My mom gave us a duvet cover when we got married and we have just been using that but its faux suede- hard to wash- and just not what we wanted. I have been looking to purchase bedding for a really long time, but resisted the urge, hoping to move into a home and decorate our room how I really wanted it. Well, 3.5 yrs later, we are still not in a home, so I decided to make a change.

On Friday I went to JoAnn's Fabric store and picked out fabric. I wanted something simple and classy, yet fun. This is what I came up with. I like it because I can change the accent color(lime green) as I please with the zippers I sewed in the pillows. I figured you cant go wrong with black and winter white- very versatile.

I had so much fun making all this! I worked on it all Friday night and about 5 hours on Saturday. Joel thought I was nuts because he kept on asking what I wanted to do and I just said "sew". Needless to say he had a very uneventful weekend. :)

We dont have a headboard either, so I am working on making a fabric panel to hang on the rod you see above the bed.

Before:

Drab and Dull

After:

Leavin' on a jet plane

We just purchased our tickets for COSTA RICA ! We leave in May and are counting down the days!

The world is ending...

Oh wait, no its not, Brett Favre is just retiring. Yes, I do respect him as a person and a player, and HE is the end of the great Packer Era, but his time is up! Its hilarious how people talk about him like he is their best friend...and yet they have never even met him! I swear Wisconsin is going to be in a state of mourning for quite some time. In fact, I think we might even see the flags at half-mast. Three words for all you Packer fanatics: Life goes on!

Summer, Summer, Summer Time!

There is nothing better than summer-- the warmth of the sun, evening runs, relaxing days at the pool, snowcones, and the smell of bbq's, campfires, and flowers. Really, I could go on and on...point is, I am sick of old man winter (we have had the 10th snowiest season ever- something like 80" of snow) and am ready for warm weather.

Well, this year, instead of waiting for summer to come to me, I am determined to start summer ASAP, but I need your help.

I am going to make a "Songs of Summer" playlist on my ipod and would like you, yes you, to contribute. Leave me a comment with your favorite summer song(s) and why you like it(them).

This is not only for me to get some great songs, but since I do not get to see most of you very often, this will be a way for me to feel more connected to you every time I hear it! Awww- plus, you can check this off as your service project for the month- helping the welfare of a poor, unfortunate gal stuck in the winter doldrums of WI!

If you want a copy of the songs, I will gladly post them so you can taste the sweetness of summer too!

Big Gulps Eh?

Why are there no 7-Eleven's in Milwaukee? I miss the good 'ole days with the girls in Provo getting our daily fix of diet coke with a splash of diet dr. pepper. Best.drink.ever.

Why I love my hubby...

Joel is very patient and tends to do A LOT of waiting for me. On this particular occasion, I gave him the camera and sent him to the car to wait while I helped clean up after a work event.

When I looked through the camera the next day these are what I found. It looks like he is easily entertained! They make me laugh every time I look at them-- I hope they do the same for you!

Rules of Men

We always hear "the rules" from the female side. Now here are the rules from the men in our lives. Please note.. these are all numbered "1" ON PURPOSE!
1. Men ARE not mind readers.
1. Learn to work the toilet seat. You're a big girl. If it's up, put it down. We need it up, you need it down. You don't hear us complaining about you leaving it down.
1. Sunday sports. It's like the full moon or the changing of the tides. Let it be.
1. Shopping is NOT a sport...and no, we are never going to think of it that way.
1. Crying is blackmail.
1. Ask for what you want. Let us be clear on this one: Subtle hints do not work!Strong hints do not work!Obvious hints do not work!Just say it!
1. Yes and No are perfectly acceptable answers to almost every question.
1. Come to us with a problem only If you want help solving it. That's what we do. Sympathy is what your girlfriends are for.
1. A headache that lasts for 17 months is a problem. See a doctor.
1. Anything we said 6 months ago is inadmissible in an argument.In fact, all comments become null and void after 7 Days.
1. If you think you're fat, you probably are. Don't ask us.
1. If something we said can be interpreted two ways and one of the ways makes you sad or angry, we meant the other one.
1. You can either ask us to do something or tell us how you want it done. Not both. If you already know best how to do it, just do it yourself.
1. Whenever possible, Please say whatever you have to say during commercials.
1. Christopher Columbus did NOT need directions and neither do we.
1. ALL men see in only 16 colors, like Windows default settings. Peach, for example, is a fruit, not a color. Pumpkin is also a fruit. We have no idea what mauve is.
1. If it itches, it will be scratched. We do that.
1. If we ask what is wrong and you say "nothing," We will act like nothing's wrong. We know you are lying, but it is just not worth the hassle.
1. If you ask a question you don't want an answer to, expect an answer you don't want to hear.
1. When we have to go somewhere, absolutely anything you wear is fine...really.
1. Don't ask us what we're thinking about unless you are prepared to discuss such topics as baseball, the shotgun formation, or golf.
1. You have enough clothes.
1. You have too many shoes.
1. I am in shape. Round IS a shape!