My Fitness Bucket List

Today's blog is courtesy of our trainer, April Crosby.  Check out what is on her "fitness bucket list"!!

Almost everyone has a bucket list, right?  Climb Mt. Kilimanjaro, sail around the world, have dinner with [enter a famous person's name]....etc.  Do you have a "fitness" bucket list?  You should!  We all have dreams and aspirations of completing something fantastic, even if it is only fantastic in our own eyes.  I have a fitness bucket list and I would like to share with you 5 of my current list items.  Now remember, this list is not all inclusive and some of you may find these silly or crazy but remember...this is MY list!!

1.  Perform 10 unassisted pull-ups with proper form.
Those of you who know me or see me working out in the gym, know that this is a nemesis of mine.  I am able to do a couple pull-ups but that's it.  I consider myself to be somewhat strong in my upper body, so my big question (to myself) is, "Why can't I do 10 pull-ups?!?!?".  To me it is very frustrating and it is the number one item on my fitness bucket list.  Some day it will happen!!

2.  Do a handstand (without the help of the wall).
Aside from the fact that handstands make my sinuses and head hurt, I love the feel of my upper body strength holding me up during a wall-assisted handstand.  A friend of mine walks on his hands across the room with very little difficulty.  I have to say, I am so jealous.  This may seem like a weird thing to put on a bucket list but, darn it, I want to be able to do that!  I am tired of taking two or three tries, near a wall, to get my feet up and perform a handstand.  Once I'm up there I'm OK...it's just getting to that point that is tough.

3.  Complete a 2nd Tough Mudder event...IN NORMAL WEATHER.
If you live in Kentucky, as do I, and you were around a couple years ago when the Tough Mudder event was held near Elizabethtown, Kentucky, in September, you probably heard at least one or two people talk about that event held on Saturday.  Let me give you a little background in case you aren't familiar with what happened.  It was mid-September and the weather was beautiful...until Saturday, the day of the event.  I think the temperature dropped from the 80s to the 40s overnight.  It was EXTREMELY cold and we had to cover 12+ miles at an ATV park/course.  Let me tell you, jumping in a dumpster of ice water when it's barely 40 degrees is NOT FUN!  I know, I signed up for the race so "suck it up, April", right?  Well I did and I completed the Tough Mudder...body cramping and all!  A lot of participants were carried off on stretchers, not because of the obstacles but because of the extreme temperature.  Needless to say, I WILL do another Tough Mudder but I will choose the climate/state carefully!!

4.  Set a new PR (personal record) in a half-marathon.
I have run 6 half marathons...some good, some not-so-good.  I set a PR on a course here in Kentucky that is beautiful, yet challenging.  Oh, did I mention I never trained for the race AND I signed up for the race the night before when my friend was picking up her race packet??  That was not bragging, OK well maybe a little!  I was so proud of my time that I thought, hmmm, what if I had actually trained for that course??  It will happen because it's on my bucket list.

5.  Improve my back bends in yoga.
I have 3 herniated discs in my low back (check out my previous blog about it HERE) that limits my activity.  Yoga has been a huge help for me but I am still lacking the flexibility in my low back to comfortably perform back bends.  Now, I am not talking about rolling myself into a ball, bending backwards.  Some days, just a little extension in my low back (i.e., back bend) is painful.  So on my bucket list, I want to be able to perform some back bends pain-free.  I will accomplish this one, even if it's only a small back bend, but I am determined to make this happen.

Well, there you have it, 5 of my "Fitness Bucket List" items.  I love checking things off of lists so you can be these will be checked off at some point.  Hopefully at least one of these will be checked off in 2014!  So what's on your bucket list??

Healthy Recipes for Memorial Day

Here are a few healthy recipes for your Memorial Day weekend plans.  Enjoy!!

Fresh Fruit "Sangria" (courtesy of American Heart Association)

Serves 4; 1 1/3 cups per serving

Ingredients

• 3 cups unsweetened cranberry apple juice blend, or 2 cups unsweetened cranberry juice and 1 cup unsweetened apple juice, chilled
• 1 cup sparkling water, chilled
• 1 small apple, such as Red or Golden Delicious, Gala, or Fuji, diced
• 1/2 cup raspberries
• 1/2 cup blueberries
• 1 small lemon, cut into 8 slices
• 1 small lime, cut into 8 slices
• 1 cup crushed ice

Preparation

1. In a small pitcher or other container with a pouring spout, stir together the juice and sparkling water.
2. In a small bowl, gently stir together the apple, raspberries, and blueberries. Spoon into glasses. Place 2 lemon slices and 2 lime slices in each glass. Spoon the ice over the fruit. Pour in the juice mixture.

Nutrition Facts

Per Serving:  128 Calories; 0g Total Fat; 29mg Sodium; 0mg Cholesterol; 32 g Carbohydrates; 2g Fiber; 26g Sugars; 0g Protein
Dietary Exchanges: 2 fruit



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Picnic Slaw (courtesy of American Heart Association)

Serves 10; 1/2 cup per serving

Ingredients

• 8 ounces packaged coleslaw mix
• 1 cup matchstick-size carrot strips
• 1 medium green bell pepper, chopped
• 1/2 cup finely chopped onion
• 6 medium radishes, thinly sliced and halved
• 1/4 cup vinegar
• 3 tablespoons sugar
• 1/2 teaspoon salt
• 1/4 teaspoon pepper

Preparation

In a large bowl, gently toss together all the ingredients. Cover with plastic wrap and refrigerate for 15 minutes to 1 hour for peak flavor and texture. 

Cook’s Tip: To prepare ahead of time, you can put the coleslaw mix, carrots, bell pepper, onion, and radishes in a large bowl, cover with plastic wrap, and refrigerate for up to 24 hours. Toss with the remaining ingredients 15 minutes before serving.

Nutrition Facts

Per Serving:  34 Calories; 0g Total Fat; 0mg Cholesterol; 133mg Sodium; 8g Carbohydrates; 1g Fiber; 6g Sugars; 1g Protein 

Dietary Exchanges: 1 1/2 vegetable

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Cherry Burgers (courtesy of Eating Well)
-Mixing dried cherries into ground beef reduces fat and increases antioxidants.

Serves 4

 Ingredients

• 1/2 small sweet onion, such as Vidalia or Walla Walla, cut into thin rounds
• 12 ounces lean ground beef
• 1/2 cup dried cherries, finely chopped
• 1/2 cup coarse dry whole-wheat breadcrumbs
• 1 clove garlic, minced
• 1 tablespoon balsamic vinegar
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 4 whole-wheat English muffins, split
• 4 lettuce leaves

Preparation

1. Place onion in a medium bowl, cover with ice water and let soak while you prepare burgers.
2. Preheat grill to medium (see Broiler Variation).
3. Place beef in a large bowl and gently mix in cherries, breadcrumbs, garlic, vinegar, mustard, Worcestershire sauce, salt and pepper until combined. Divide into 4 equal portions and form into 1/2-inch-thick patties. Make a slight impression in the center of each. (This is so the patties cook evenly and don’t puff up.)
4. Oil the grill rack (see Tip). Grill the patties until browned and an instant-read thermometer inserted into the center registers 160°F, 5 to 6 minutes per side.
5. Toast English muffins. Drain the onions. Assemble the burgers on the English muffins with onion slices and lettuce. Broiler variation: Coat a broiler pan with cooking spray. Broil patties 3 to 4 inches from the heat source until an instant-read thermometer inserted into the center registers 160°F, 4 to 5 minutes per side.

Nutrition

Per serving: 431 calories; 10 g fat (3 g sat, 0 g mono); 65 mg cholesterol; 54 g carbohydrates; 32 g protein; 7 g fiber; 587 mg sodium; 175 mg potassium.
Nutrition Bonus: Calcium (19% daily value), Iron & Vitamin A (15% dv).
Carbohydrate Servings: 3
Exchanges: 2 starch, 1 fruit, 3 lean meat

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Summer Berry Pudding (courtesy of Eating Well)

Serves 2; 1 cup per serving

Ingredients

• 4 small slices firm white bread, crusts removed
• 1 cup sliced fresh strawberries
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• 2 tablespoons sugar
• 2 tablespoons water
• Pinch of salt

Preparation

1. Place a 1-cup (8-ounce) ramekin or similar-size dish on top of a slice of bread and cut around it to trim the bread to fit the dish. Repeat with the remaining 3 slices of bread.
2. Combine berries, sugar, water and salt in a medium saucepan and cook over medium-high heat until the berries break down, 5 to 6 minutes. Reserve 1/3 cup for garnish; cover and refrigerate.
3. Place 1 tablespoon of the remaining berry mixture in the bottom of each ramekin. Top with a slice of bread. Divide the remaining berry mixture between each, then top with another slice of bread.
4. Put the puddings on a large plate to catch any overflowing juices. Cover each with plastic wrap, then place a 15-ounce weight, such as a can of beans, on top of each pudding. Refrigerate for at least 6 hours or up to 2 days.
5. To unmold, remove the weight and plastic wrap, run a knife around the inside of the ramekin, and invert onto a dessert plate. Spoon the reserved berry mixture over the puddings.

Nutrition

Per serving: 252 calories; 2 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 56 g carbohydrates; 5 g protein; 8 g fiber; 299 mg sodium; 277 mg potassium.
Nutrition Bonus: Vitamin C (120% daily value), rich in antioxidants (anthocyanidins, ellagic acid).
Carbohydrate Servings: 3
Exchanges: 1 starch, 1 1/2 fruit, 1 other carbohydrate

Recipe: Protein Parfait Creme Brulee

Here's a yummy protein-filled dessert for you to try, courtesy of Bodybuilding.com.

Ingredients:

• 16 oz 0% or 2% Greek yogurt
• 1 scoop Pro Grade Weight Loss Whey Vanilla Graham Protein (or your favorite vanilla protein powder)
• 1 teaspoon pure vanilla extract (or 1/2 vanilla bean, scraped)
• 2 cups fresh berries (blueberries, raspberries, blackberries, strawberries, etc.)
• 3 tablespoons granulated sugar
• 3 tablespoons Splenda
• 2 teaspoons fresh lemon juice
• 1/2 cup granola

Directions:

1. Mix together the granulated sugar and 1 tablespoon of Splenda, then set aside.
2. Thoroughly mix together the yogurt, protein, and vanilla in a medium bowl. Cover and refrigerate for at least 30 minutes to allow the flavors to meld.
3. Put the berries in a small bowl. Add 1 tablespoon of Splenda and lemon juice. Let sit for five minutes, and then divide the mixture among six ramekins.
4. Sprinkle the granola evenly over the berries, and then top with the protein yogurt, filling to the top of the ramekins. Smooth with a mini-spatula or butter knife.
5. Place in the freezer for 5-10 minutes. You still want the top of the mixture to be somewhat sticky. Do not let the yogurt freeze.
6. Remove ramekins from the freezer and sprinkle the sugar-Splenda mix over each ramekin. Using a kitchen blowtorch, caramelize the sugar by slowly sweeping the flame back and forth over the surface of the yogurt. Let the sugar harden and settle for about 2 minutes.
7. Serve and enjoy!

Nutrition Facts:

Servings: 6
Cals: 127
Fat: 0.75 g
Carbs: 17 g
Sugar: 14.5 g
Protein: 13 g

The Thrill of Virtual Running

I bet that title just made you go, "huh?".  Virtual running...sounds a little like an oxymoron.  However, it is real and you really do run (or jog, or walk or run/walk).  Virtual running is a fairly new concept in the road race world.  Organizations such as "Will Run for Bling" are now allowing people to run/walk/jog on their own and still help charities/organizations.  This is nice for people who may be intimidated by competing with other runners yet it gives people a goal to work towards.

So how does it work?  Well, first you can go to a virtual running website (i.e., Will Run for Bling) and peruse the list of upcoming virtual races.  Sign up for the one that tickles your fancy then hit the road or the treadmill.  You submit your finishing info and they send you "bling", which may be anything from a customized race bib to medals to t-shirts.  It's that easy!!

So the next time you are thinking about what your next fitness goal will be, consider virtual racing.  Compete against your friends or neighbors or just yourself.  Help various organizations and have fun at your own pace.  Try it today!! 

 

Accuracy of the "Calorie Burn" Reading on Equipment

Here's another great blog from trainer, Caitlin Massey.

You come into the gym and hop on the elliptical machine and as you are going you look down and notice the machine indicating you have burned 100 calories so far.  You think to yourself great!  But then you wonder: how accurate are the calorie readings on the cardio equipment?  As a trainer, I get this question a lot.  The answer is they are not fully accurate but are a reasonable guess. 

Generally machine readings err on the high side between 20-30%. So this means for every 100 calories the machine says you burn you have actually spent between 70 and 100.  For most of us that 20-30 % is small enough to not make a difference, but as the amount of calories you burn increases, so does the gap between what you think you burn and what you actually burn. 

So why aren’t machines accurate? Each manufacturer uses its own patented algorithms that are based on heart rate, workload, and duration. The more high-end your machine brand, the more accurate your machine is likely to be.  But this type of formula is flawed because burning calories is based on more than just your heart rate.  The amount of calories you burn depends on heart rate, body temperature, body position, food intake, muscle groups exercised, medication, body size, strength, lean mass, exercise efficiency, and if exercise is intermittent or continuous.  And since machines only consider heart rate and workload, their formula leaves a lot of variables in the equation.  

So what will get you the most caloric burn? A machine that will engage the largest muscle groups, position your body in a less than optimal angle, and vary the work demands placed on the body.  Running uphill on a treadmill at different speeds or inclines achieves all of these, and therefore burns the most calories.  So the next time you hop on a piece of cardio equipment, get the most out of your workout by picking one that uses your whole body - not just your legs - and stay on a bit longer to make up a few calories.

Who Really Needs to Eat "Gluten-Free"

Gluten-Free:  This is a popular buzz word/phrase right now.  Do you follow a nutrition plan that is gluten-free?  Why do you choose that?  If it's because you suffer from some sort of problem/syndrome/condition such as irritable bowel syndrome (IBS), Crohn's disease, ulcerate colitis, fibromyalgia, or rheumatoid arthritis (RA), then you are probably on the right track.  If you choose to go gluten-free just because you "heard" gluten is bad for you, then you might be missing out on some important nutrients.  In this scenario, eating gluten-free is not really necessary.

First let's talk about gluten and find out what it is. Gluten is a protein found in grains such as wheat, barley, rye and triticale (a cross between wheat and rye).  Gluten gives elasticity to baked goods, helping them to rise and keep their shape and also resulting in that chewy texture we associate with freshly baked bread.  With that being said, think about all of the foods (and drinks) you have consumed in your lifetime that contain wheat, barley and rye.  For all of you beer/whiskey/rye drinkers out there, that should have caught your attention.  A gluten-free diet is not just about avoiding wheat bread and some pastas but also avoiding some of the alcoholic drinks made with these products. 

In general, here is a short list of products that may contain gluten UNLESS THEY ARE LABELED AS GLUTEN-FREE on the packaging:

• Beer
• Breads
• Cakes and pies
• Candies
• Cereals
• Cookies and crackers
• Croutons
• French fries
• Gravies
• Imitation meat or seafood
• Matzo
• Pastas
• Processed luncheon meats
• Salad dressings
• Sauces, including soy sauce
• Seasoned rice mixes
• Seasoned snack foods, such as potato and tortilla chips
• Self-basting poultry
• Soups and soup bases
• Vegetables in sauce

Surprised by that list?  You should be.  So if you are following a gluten-free diet, you must watch out for some of these items.  It is a lot of work and takes a lot of patience to abide by a gluten-free nutrition plan.  Again, if you are following this plan due to health reasons (as listed in the first paragraph of this blog), then you are probably well aware of this list.

Now, if you are following this type of nutrition plan because you are just trying to lose weight or "be healthy", you need to be aware that some gluten-free products can still be high in calories, total carbohydrates, and sodium.  Also, if you are an athlete (professional or weekend/amateur), then you should know that gluten-free products contain inadequate amounts of key nutrients such as fiber, calcium, iron, folate, niacin, thiamine, vitamin B12, riboflavin, phosphorus, and zinc.  Wow...surprised by that list??

The topic of this blog is not to dis-sway you from following a gluten-free nutritional plan, but it's to raise your awareness about potential pitfalls of this plan.  If you have a diagnosed medical reason for need to be gluten-free, then by all means, please follow your physician's/nutritionist's advice and stay gluten-free.  However, if you have no medical reason for following this plan, then be sure to cover all of your bases and make sure you receiving all of the necessary nutrients to be completely healthy.  According to registered dietitian Courtney Sullivan, steer clear of highly processed gluten-free foods that lack quality vitamins and minerals.  Eat a variety of grains, including gluten-free ones such as amaranth and brown rice.  As always, be sure to balance lean proteins with fruits and vegetables.

Hopefully this sheds some light on the "gluten-free" way of life.  Again, we are not saying that it is bad to go gluten-free.  You just need to make sure you are following a healthy nutritional plan that is well-balanced and contains all of the necessary vitamins and minerals.

So....are you "gluten-free"??

We Love to Watch You Walk Away

No that wasn't a creepy title to today's blog.  One of our trainers, Caitlin Massey, just wants you to have the best training for your glutes!!

Everyone wants to have a nice looking backside, but we also need to have a well-functioning one to prevent knee and lower back injuries. Fortunately, with the right type of training, you can do both. 

Typical glute training consists of concentric motions in a linear pattern (meaning straight forwards and back), but this method is an incomplete method of training for how the muscle acts on the hip joint as it adapts to a variety of forces.  One key component of advanced glute training is multi-directional movement. There is an abundance of muscle tissue that run multi-directionally around your pelvis and hips to help stabilize the joint. By using multi-directional exercises, such as a staggered stance squat with a lateral reach or lateral squat on the BOSU, you can activate more muscle fibers and connective tissues, thus creating more shape and functional capacity.   

Another key to glute training is using eccentric training (lengthening the muscle). This type of training maximizes the energy potential of the muscle as it attempts to decelerate a load and stabilize the hip. An example of this would be a single-leg deadlift or single-leg squat using the TRX or other suspension apparatus. 

The last key to glute training is exercise and weight progression. Your body adapts to sustain greater stress, so the only way to get better shape in the glutes is to continually challenge the muscle tissue. You do this by enhancing the load you place on the muscle (using heavier weight). 

So, are you ready to "look good walking away"?  Try some of these exercises mentioned and start your glute training correctly.  Still need help?  Be sure to enlist the help of one our personal trainers to ensure you are performing the exercise correctly and safely.  

The 3D Booty: Training the Glutes for Form and Function. IDEA Fitness Journal. January 2014 pp 24-32