This Way to Balance

Good Stuff

I am loving this protein powder. Not so sure about Jay Robb himself; he looks a little shady, but this is definitely the best tasting protein powder I've ever had. One scoop contains 120 calories, 24 grams of protein and 29 mg of calcium. It's a great, filling meal replacement or recovery drink. I typically have this in the morning a few times a week. I prepare it as follows: -One scoop egg-white protein powder (strawberry flavor) -One tsp dutch cocoa powder -One tsp probiotic (New Chapter Organics All-Flora) -One banana -1 cup water -3 ice cubes Throw it all in a blender and there you have it!

My Motivation

So, I've just committed to my first marathon.  Training starts this week.  That means running four times per week in this winter weather.  Luckily, the dreadmill is there if necessary, but I plan to do three out of the four days outside.  That being said, I know there will be days when I will need some serious motivation.  One of my favorite bits is this You Tube video of Joan Benoit Samuelson winning the marathon in the 1984 Olympics.   

I've watched it countless time, and never tire of it.  It always makes my heart pound and my stomach flip.  If you're in need of a shot of inspiration, no matter your sport or passion, this clip should help.

January's Interval Blast

Here it is.  Your very own workout for the month of January.  This circuit targets all major muscle groups, and is performed in timed increments.  This is suitable for all levels of fitness, but if you’re a beginner, please check with your doctor before tackling this.

Equipment needed:  dumbbells; jump rope; ball/bench is optional

Warm-up:  5-10 minutes on a piece of exercise equipment (bike, treadmill, etc., if that’s available to you), jump rope, run up and down stairs or jog in place.  Perform some light stretching (20 second holds) for hamstrings (back of thighs), quads (front of thighs), adductors (inner thighs) chest, lats (back), and any area that feels tight or stiff.  A longer warm-up may be necessary if you’re starting off with cold muscles, like first thing on a chilly, winter morning! 

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The Program

Perform all strength exercises for ONE MINUTE, and all BLAST! exercises for 30 SECONDS.  Move through the entire circuit without resting.  Rest for 1-3 minutes after each circuit.  Perform 2-4 sets, 2-3 times per week. 

STRENGTH  Walking Lunge with Bicep Curl:  (quadriceps, glutes, biceps)  Stand with feet hip distance apart; lunge forward with right leg until your right thigh is parallel to the floor; perform bicep curl; pressing into the right heel, lift left foot and bring forward until left thigh is parallel to the floor; perform bicep curl;  repeat.

 

 

 
 

BLAST!   Jump rope, sprint on treadmill, jog in place, run up and down stairs, jumping jacks, etc.  Anything to get your heart rate elevated.   Perform the same BLAST! move throughout the circuit, or switch it up.  Whatever you choose, just go for it as hard as you can for 30 seconds.  If you’re a beginner, feel free to omit the BLAST! moves for now, and focus on the STRENGTH portion of the workout.

 STRENGTH  Chest Press (on ball, bench or floor):  (pecs)  If you’re using a ball, be sure your head, neck and shoulder blades are in contact with the ball.  Feet hip distance apart, glutes contracted, press weights up over your chest and lower, not allowing elbows to drop below the line of the body.

 

BLAST!

STRENGTH  Sumo Squat with Tricep Press:  (inner thighs, quads, glutes, triceps)  Stand with feet wider than shoulder width and point toes outward.  Hold dumbbell (s) overhead and while you squat down, bringing thighs parallel to the floor, drop the weight behind your head, keeping elbows pointing up, upper arms in close to your head.  Pushing through the heels, keeping kees lined up over toes, press up to standing, while you bring the weight back up overhead. 

 

 

BLAST!

STRENGTH  Row with Rotation:  (back, obliques)  Lunge forward with left leg, until left thigh is parallel to the floor, knee over ankle.  Place left forearm on thigh, holding weight in right hand, keep back flat, abs contracted, while you pull weight upward, keeping your elbow close to your body and add a rotation, focusing on obliques (side abdominal muscles).  Draw weight back to start position and repeat.  Switch to other side after one minute. 

 

 

BLAST!

One Leg Shoulder Press:  (deltoids)  Stand on one leg, hold dumbbells with elbows bent to the side, press up overhead and lower.  Be sure to have abs engaged, and squeeze the glute on the standing leg.  Alternate standing leg every set.

BLAST!

Cool down:  Stretch hamstrings, quads, inner thighs, chest, back and triceps.  Hold each stretch for 30 seconds.

*Form Patrol.  I am the leader of the Proper Form Police.  For those of you who have worked with me personally, you know what I’m talking about.  I tried to be succinct, yet clear in these instructions, but if you have ANY questions on form, PLEASE contact me before doing this program.  Here are a few key points to remember:

1.     Keep back straight, abs engaged.

2.     Don’t round shoulders forward.  Roll those shoulders up and then draw them down your back.   

3.     Think crisp, tight movements, squeezing the muscle at the top of the movement.

4.     Avoid performing this program on back-to-back days – give your body at least one day of rest between sessions, allowing the muscles to recover.

5.     Intensity!  What you get out of it is what you put into it!

 

GOOD LUCK!

Food Changes

So, it’s January 2^nd.  How are those resolutions coming along?  I’ve talked with many people about their goals for the new year and it comes as no surprise that losing weight and inches is the most common theme.   The time between Thanksgiving and New Years is killer for maintaining a healthy eating plan and regular exercise.  Losing that weight and changing the shape of your body BEGINS with a healthy eating plan.  (don’t worry, we’ll get to exercise later!)

Some of you may be juice cleansing, or embarking on a specific, specialized diet program to get on track.  I am not opposed to these methods at all.  I could literally write a book on all the different plans and programs I’ve tried.  I know first-hand how making a dramatic change for a week or so can bring forth results.  Seeing a change (especially a quick one) can be very exciting and most likely, is something you can hold on to for a while.  That is, until you “fall off the wagon” and start allowing whatever forbidden food back into your mouth, and then the snowball effect sets in and you’re back to where you started. 

Again, I support you New Years (safe) cleansers and (healthy) dieters.  Keep it up and feel free to share your success here!  However, I would encourage you to also try to make a food change that becomes a lifestyle change.  Here are twelve suggestions in no particular order. 

1.    Switch regular, white pasta for 100% whole wheat.  (same thing for rice and bread)

2.    Just say “no” to soda!   Yes, even diet!

3.    WATER!  Carry it with you wherever you go.  Drink it throughout the day.

4.    Eat a piece of fruit with breakfast every morning.

5.    Um . . . maybe I should have started with “eat breakfast every morning”!

6.    Try a new, healthy recipe once a week.

7.    Limit pre-packaged foods. 

8.    Switch bottled dressing for vinegar.  Rice, balsamic and red wine all taste great and have little to no calories!

9.    Eat in color.  Mixed greens, sugar snap peas, red peppers, sweet potato, summer squash, etc.  Make your plate pretty!

10.   Bake breads, muffins and scones with whole wheat pastry flour.

11.   Eat a meal containing beans or legumes instead of animal protein.

12.   Go ahead and eat dessert . . . once a week.

So, here’s a challenge for you (I know you LOVE challenges!): take one of the above-mentioned suggestions and stick to it for the month of January.  Let me know which one you select and how you fare.  Comment on this post so everyone can see, or feel free to e-mail me privately.  Good luck and be well!