This Way to Balance

Pumpkin Cardio Blast

In an effort to have a some fun with fall and burn a few calories, here's a quick little workout.  Perform each exercise for one minute, focusing on proper form, then immediately move on to the next exercise without resting.  Perform 2-6 sets (resting after each set).  Give it a try, adding your own unique twists and variations.  Let me know how it goes!

• PUMPKIN SQUAT.  Keeping your back straight and abs engaged, lower down with your weight in your heels.  Be sure your knees do not shoot over your toes.  Come back up to standing, shoulders over hips, abs tight. 

  

• PUMPKIN PUSHUPS.  One hand on pumpkin, one hand on ground.  Abs tight, knees on ground (knees off ground for added challenge), lower down for a count of 3, then press up for a count of 3. 

 

 
  

• PUMPKIN BURPEES.  Squat down, placing hands on pumpkin or ground.  Jump back to plank position.  (For an added challenge, perform a pushup here).  Jump feet back to pumpkin.  Stand up tall.  Repeat and perform quickly!

 

 

• CRAZY PUMPKIN CARDIO.  Get creative!  Jump laterally over your pumpkin, or do lunges, jumping jacks or toe taps.  Anything to get your heart pumping!

  

• PUMPKIN STRETCH.  Don't forget to cool down and stretch.  After you complete your workout and your heart rate has slowed down, try coming into child's pose.  Let the spine round over the thighs, and hips sink toward your heels.  Arms can can reach up overhead (as shown), rest down by your side, or take your palms together and reach behind your head for a tricep stretch.

 

This little workout does not need to be done with a pumpkin, or any other fall props, for that matter.  It is just a glimpse of how you can give yourself a little cardio boost at any time throughout your day.  Indoors or out.  As always, I look forward to your comments!  Have fun!

Disclaimer:  No pumpkins were injured or damaged in this workout.    
 

 
 
 
 
 

 
  
 

  
 

 

 

Kitchen Intervention Winner!

As you can see by the photos, selecting the winner of the Kitchen Intervention was a highly technical process.  Tracie S. is the lucky winner!  Congrats, Tracie!

I will be running other give-aways as the weeks progress.  Keep coming back and don't be afraid to post your comments, please!  I've received wonderful feedback from so many people in person and via e-mail.  Thanks so much for your kind words and encouragement!

Healthy Food Doesn't Have to Taste Like Sticks and Leaves

I love food.  I love healthy, wholesome food.  I mean, really.  I love it.  Searching for the perfect recipe, the prep work, the actual cooking, and of course, eating.  I like knowing what I'm putting into my body is fueling me, giving me the proper nutrition and setting a good example for my sons.  Preparing healthful food for my family is one of the most important things in my life.  My boys are used to meals containing various beans, grains and pretty much any vegetable under the sun.  I'm not saying they gladly eat everything with nothing but praise for their caring, loving mom, but it's on their plates and our house rule is three bites, no matter what.  (Oh, and usually by that third bite, they've decided they do like it after all.) 

Do you bake?  Our favorite recipes for muffins, breads and pancakes (ok, pancakes don't really count as "baking") usually call for white flour.  White flour is stripped of the most nutrient-rich part of the grain.  White flour also reacts in the body much like sugar does, by raising your blood sugar levels, and then the quick drop.  Ever had a sugar crash?  This change in blood sugar levels can then cause hunger, which can lead to overeating.  I don't need to tell you what overeating leads to.  Because of these effects on the body, a whole grain flour is a better option. 

When baking, try substituting whole wheat pastry flour for the white flour. The pastry flour has the same nutrients as whole wheat flour, but is milled a little finer, so the texture is similar to that of white flour.  The taste difference is minimal.  I would be very surprised if an unsuspecting family member even noticed! 

Pancakes are a staple in our house.  A batch of hearty, whole wheat pancakes lasts for a few days, and makes for an easy, quick, yet healthful breakfast.  Here's my pancake recipe, which I've taken from The Tassajara Bread Bookand tweaked just a little.  Give these a try!

Our Favorite Pancakes

2 cups whole wheat pastry flour

3 teaspoons baking powder

1 teaspoon salt

1/2 cup ground flax

1 tablespoon honey

2 cups milk

1/2 cup applesauce

1/2 cup (one small) mashed banana

2 eggs

Mix flour, baking powder, salt and flax.  In separate bowl, mix milk, honey, applesauce, mashed banana and beaten eggs. 

Combine milk mixture with the dry ingredients until just blended.

Cook on griddle or frying pan.  May be made any size or shape. 

*Go crazy and add crushed walnuts or pecans to the mixture!

Try making a few healthy changes to the way you bake.  Here are some ideas:

Switch white flour for whole wheat pastry flour.

Instead of oils, try using applesauce or fruit puree to cut down on fat and add flavor.

Add some ground flax for omega 3's and a slightly nutty flavor.

Try substituting honey or agave nectar for sugar.

Find a few key recipes that become staples in your house.  Baked goods are much more economical than pre-packaged snacks.  Bake double batches and freeze the extras. 

I hope this is helpful.  Please e-mail me or comment with questions, or other ideas.  Happy baking!

 

 

Terry Answers

Here's a segment of this blog I'm really excited about.  Terry Answers will be dedicated to all those questions you have regarding exercise, nutrition, stretching, yoga . . pretty much anything you'd like to ask.  In my job I'm asked a lot of questions by a lot of people, and many of those questions are similar in nature.  If you have a question, please e-mail me at balanceisbest@yahoo.com  or "friend" me on Facebook and contact me that way. 

I want to run a 5k.  How much time do I need to train for one?  ~S.D.

Congratulations on setting a goal for yourself!  Be sure to clear this with your doctor before you start.  The best way to begin training for a 5k (3.1 miles) is to start out slow.  Try running an easy mile at a conversational pace and see how you do.  A conversational pace is a nice, easy jog at which you can talk.  Around an RPE of 5 on a scale of 1-10.  RPE stands for Rate of Perceiving Exertion.  If you need to walk, that’s ok; just walk for a bit, then pick it back up to a jog if you can.

If you’re a newbie, give yourself eight weeks to train for a 5k, following this general guide:

Week 1: M/W/F run 1 mile; Sunday, run 1.5

Week 2: T/TH run 1.5 miles; Saturday run 2

Week 3:  M run 1.5; W 1.5*; F 2; Sunday 2.5

Week 4:  Tue 2; Thu 2*; Saturday 3

Week 5: M 2.5; W 2.5*; F 2.5; Sunday 3.5

Week 6:  Tue 3; Thu 3.5*; Saturday 4

Week 7:  M 2.5; W 4*; F 3; Sunday 4

Week 8:  Tue 2*; F 1.5; Sunday RACE DAY!

*Tempo Runs.  A tempo run is slightly above conversational pace.  Think a 7 or 8 on the RPE scale

Give this a try and let me know how it goes.  As with anything, listen to your body.  Don’t run through pain without getting it checked out.  A good pair of running sneakers is key, and I would highly recommend getting fitted for them at a running store. 

 

Good luck!

 

 

My Kitchen Intervention Program

As a personal trainer, I am repeatedly asked how to get rid of excess fat on the body.  The spare tire, the saddlebags, the floppy arms.  More cardio?  Spot training?  Sure.  It's always great to add some extra cardio or weights to your routine (if there's room), but the real solution is in your kitchen. 

Even the simplest of changes can bring forth great results.  Swapping your sugary cereal for one with less sugar, more fiber and protein, or better yet, slow-cooked oatmeal.  Swapping bread made with high fructose corn syrup for Ezekiel bread or Wasa crackers.  Getting rid of the soda.  It's actually quite easy, and you'll be amazed by how empowering it is to take control of your body, rather than being a slave to the sugar.

Here's a one day sample intervention I performed for one of my clients.  She has graciously allowed me to broadcast this in the hope it will help others.  Just letting you know there is no breach in our confidentiality agreement!

Breakfast:  Cheerios, skim milk, low-fat blueberry muffin

Terry's Tip:  Great job on eating breakfast!  It's something a lot of people skip.  Try swapping the Cheerios for Kashi GoLean (red box), and instead of the blueberry muffin, try fresh blueberries IN your cereal.  Another great alternative is oatmeal.  The slow-cook kind, NOT instant.  Throw in some ground flax, berries and crushed pecans for a complete meal.

Lunch:  12" turkey sub with cheese and mayo, Baked Lays, diet soda

Terry's Tip: Ok, in the world of fast food, Subway is probably your best option.  However, a foot long sub is a lot of food for someone your size (5' 3", 140lbs).  Try swapping the foot long for a 6", and omit the cheese and mayo.  Baked Lays are ok, but they're really just empty calories.  Try saying "no" to the chips and soda and grab a big water and a piece of fruit.  The next time you know you'll be on the road at lunch time, try planning ahead and make a lunch at home to bring with you. 

Snack:  Goldfish crackers

Terry's Tip:  Snacks are important, however, try swapping the crackers for an apple or carrot sticks.

Dinner:  Chicken breast, brown rice, broccoli with salt, pepper and butter

Terry's Tip:  Sounds like a great dinner!  Just watch your serving sizes.  Palm of your hand for the chicken; ice cream scoop sized portion of rice (1/2 cup); and overflowing handful of broccoli (1-1/2 cups).  Next time, just omit the butter.  Great job!

Snack:  Apple crisp with vanilla ice cream

Terry's Tip:  Aaahhhh . . . this is a tough one.  Fall in Maine means an abundance of apples. An abundance of apples means delicious, yet sugary, baked apple goods.   You definitely don't want to deprive yourself of treats, that's not what this is all about.  However, allow that special treat just once a week while you're trying to lose weight. Also, be sure to watch serving sizes!  Just because you're limiting yourself to a treat once a week doesn't mean you can go overboard! 

So, the above is just a snapshot of how I can intervene.  Please let me know if I can help YOU!  Comment on this post to win a free Kitchen Intervention!  Winner will be announced Friday, October 16th!  

  

 

The Standard First Post

Well, it's finally up and running . . . sort of.  I've been saying for months that a fitness blog is in the works, and it's slowly coming together.  Stay tuned for lots of fun and exciting things!

Now, for those of you who don't know me, I suppose I should fill you all in on the last year or so of my life.  Well, in November of 2008, while playing tennis (7.0 Mixed Doubles with Team Fantastic), I tore my left ACL, along with some damage to the meniscus and a fracture to the tibia.  Fun stuff, I tell ya.  I had reconstructive surgery in January of 2009.  My injury certainly made my job as a yoga instructor and personal trainer quite interesting, not to mention my duties as a wife and mother to two young, active boys!  Nonetheless, I persevered through my physical therapy, and "wowed" my doctors and physical therapists with my "off the charts" recovery.  To this I owe my yoga practice before my surgery.  Also, the fact that I actually DID what the physical therapists ordered. 

So, the new knee started logging in some miles on the road in June, and by July, I ran a 5k with my seven year old.  After that, I just kept on running, and actually completed a half-marathon last weekend with my husband. 

 

The purpose of this blog is not for me to just talk about myself (though, I'm sure I'll do quite a lot of that), but to hopefully inspire and motivate others, and to create a place for us to share our experiences on our road to a balanced, healthy life.  Stay tuned for tips and advice on fitness, nutrition and wellness, videos, playlists and more!