- Movement and
- Core Strength
Tuesday, August 31, 2010
WAY LATE....Well, I am going to give you a big long run down of my last few whirlwind days! Last week's fruit first breakfast attempts went great!
Thursday (where I left off) was a banana and a espresso muffin.... (not pictured). It was on the go and it was not SO bad.
Friday before heading out for a fun weekend, I met up with Holistic Health Coach, Mary Langfield for breakfast at Common Roots Cafe! I didn't have fruit, but noshed on this colorful, Lox bagel with onion, capers and heirloom tomatoes! DeLISH!
Mary's quite the dish too! We had a WONDERFUL chat all about life, food, fitness, work! She is a wellspring of insight into starting a small business and making your vision plain as well. And she's fun to be around! Mary helps people connect with their food and health habits and works to create healthy patterns with eating and life! Check her out!
I spent a few days with my Mom, relaxing and I created a little strength training program for her. We talked about the importance of Core Conditioning which her Chiropractor is having her do as well.
Saturday Breakfast: a little cereal & fruit!
Before you LOAD up!
Many times people jump into a strength training program from scratch! If a person is new to strength training and even fitness in general, there are some very specific techniques to address first:
Many times people have no concept of how their bodies move and how to engage certain muscles. In this society especially there can be a mind/ body disconnect. People who don't like their body, who have been through trauma or who have just never had to connect their mind and body need to start their focus on movement, stability and flexibility.
Adding a stability ball or a Bosu to MOST exercises add extra challenge with balance and in turn core muscles. The muscles are forced to engage to keep stable while doing the exercise. You can work on balancing exercises on the stability ball or just with body weight such as standing on 1 leg and performing a simple exercise. This helps build strength on the ground level in the form of stability and movement before loading on weight.
Focusing on movement such as what it FEELS like to lift your hips, engage your core and squeeze your glutes all at the same time and ALL while on a core ball is a great example of combining these key elements into a single challenging ball bridge! (Go Mom!)
Get connected to your body's way of moving and how your muscles work and contract as you go throughout your day. When you work out, think about the muscles you are using, concentrate on those biceps, squeeze and contract as you work and you will recruit more muscle fiber than if you zone out and go through the motions.
Find your mind, body connection at the ground level before you load up!
Ok, on a fun little note, I got to see some family over the weekend and my niece gave me a copy of the book that she just self-published! Way to go girl, you beat your Aunt to the bookstore!! She is such a great kid and fun to be around! Congrats Mandy!
Do you add Stability and balance moves into your training routine? Can you tell a difference in your daily activity?
Monday, August 30, 2010
After an unbelievably cool, exciting and BUSY weekend, I went to bed last night at 9pm! I was ZONKED!
A FULL Weekend Update, more on fruit for breakfast, home made granola, being happy, self publishing and injury Q & A to come! For now, my Monday is FULL speed ahead, so I will catch you guys tonight on the Flip Side!
Wednesday, August 25, 2010
Wednesday was a GREAT Day! I did SO much! First: THE FRUIT! I have had a lot of people ask me about the healthy fats and protein etc in the morning and while I am a HUGE fan of that, I am trying to reset some habits by doing the Fruit first. I have heard a lot about our bodies being in elimination mode till noon and how it's the best thing to have fruit during that time and on an empty stomach. All that is good and fine, but for me, I am just doing a control alt delete on junky breakfasts and it's working!
Cantaloup, banana, peaches, a little coconut milk and chia on the rooftop deck--EPIC breakfast! I read a little Bible, had my fruit and thought about enjoying my day!
I went and helped a co-worker of mine with his boot camp and came back with a ton of great idea's! He is so willing to help and it was a beautiful day, definitely my idea of going to "work." I will blog more about boot camps when MY girls are through with their first session, last one is this Sunday, then we have a one week break and are back at it!
THEN, I had Jewel over!! We had Pizza, watched a movie, chatted it up and painted our nails. It was fun and SO good to see her. She reminded me that in October she will have her drivers permit. Just warning ya'll.
Bondi Band Winners!
Thanks to everyone who entered, I enjoyed reading all your comments about what you would use them for!
The winners are:
#30: CASSIE who said "I would use the Bondi Band on my training runs, as well as keeping my hair manageable underneath a riding helmet when I am horseback riding."
#35 FOOD COMA who said: "I would wear them while biking because I am still at the point where I need to keep my hands on the handlebars not fidgeting with my hair!"
Congrats and thanks again for all of your comments and your loyalty in reading, it means more than you can know! Winners: send me an email with your contact info and I will get the goods mailed out to you!
FRUIT, Fruit, the magical...well fruit. Yesterday morning I had a cup full of strawberries, grapes and pineapple along with a poached egg. I needed some protein as I did 2 workouts after!
GO pineapple! I used to eat a lot of pineapple when I played Roller Derby--Good for healing bruises!
Pineapples are nutritionally packed members of the bromeliad family. This delightful tropical fruit is high in the enzyme bromelain and the antioxidant vitamin C, both of which plays a major role in the body's healing process.
Bromelain is a natural anti-inflammatory that has many health benefits and encourages healing.
According to Dr. Andrew Weil, bromelain is very effective in treating bruises, sprains and strains by reducing swelling, tenderness and pain. This powerful anti-inflammatory effect can also help relieve rheumatoid arthritis symptoms and reduce postoperative swelling. Additionally, the bromelain contained in fresh pineapple can relieve indigestion. This enzyme helps break down the amino acid bonds in proteins, which promotes good digestion. (source)
I also looked over some goals that I carry in my wallet! I got this great little quad fold brochure that is about the size of a credit card from I Set My Goals dot com !
It has 5 different goal categories and 5 goals with in those! Pretty detailed for a tiny little FREE print out!
I love pulling mine out as I am waiting somewhere or seeing it in my wallet. It's SO awesome to be able to see what goals I wrote down and achieved already! For me this year is so different than most. I had a lot of goals on my mind, THREE big ones planned and I don't believe that I will be meeting those, but I achieved even bigger things that I didn't anticipate at all, so I am not down about it!
What goal setting tools do you use?? Do you set them yearly, monthly?
Monday, August 23, 2010
Happy Monday! It was a great and busy day even though my ankle is still a bum ankle! I went for a "test run" when I checked out the bondi band and it was a no go, the ankle is still sore. I will probably have to see a Chiropractor again, and am aiming for a sports medicine Chiro in my hood. I am getting antsy, I have Marathon training to be catching up with!
I iced with a cold pack and dreamt of running!
It is SO good for us to have fruit first thing in the morning!
YOU KNOW I struggle with bad breakfasts and last week was a breakfast fail, so this week, I decided to eat only fruit in the morning and until noon! SUCCESS!
The Coffee is a reusable ceramic mug, I filled it when I got to work about 30 min after this meal! Banana, cantaloupe! It was light, delicious and I wasn't starving. I also had an apple before noon...
I think the first place I read about fruit only in the morning was a book called Skinny *itch. I didn't really like the book, but there were a few things I took away from it. Other people work at combining foods, others don't worry about it at all.
What do you think? Fruit alone and first? Combined ? or it all goes in the same place anyway?? Do tell.
When I came into work, I had a package from an old friend with some very cool cleanser and moisturizer in it! I am notorious for going cheap on my face products and she suggested I try these! Have you heard of this brand?
I also got some shampoo and conditioner--what a great day to start off with a gift!
Thanks Monday! (Thanks Carys! :))
Sunday, August 22, 2010
Happy Sunday all--I took yesterday off of everything!! I hung out at a BBQ for a bike shop in town, went for a walk with my friend Jenna, watched a movie and took a NAP! Unheard of. No work, no training, no clients, no blogging, I even tried to unplug entirely from the interwebs. That part half way worked!
Friday was SUCH a great mail day, I got a number of great packages--one from Bondi Band!! I LOVE hair accessories, but when I am exercising I just want that mane tamed. I have a whole arsenal of bands, clips etc...none of which work that great.
I KNEW that I would LOVE Bondi Bands, they are fashionable, they are WIDE to keep all those stray hairs off my face and keep them from sticking to my sweaty self. There is nothing worse!
What I love also is the back of the band tapers down to a little narrow knot which doesn't move! Most headbands are the same width all the way around and curl up or creep up the back of your head only to come off. The last thing I want to do in the middle of my run or my workout is to be putting my headband on over and over!
FIT and Fabulous
After my somewhat sweaty run (which was a run/walk to test my bum ankle!) Bondi Band Still intact, still holding, still fabulous!
The give away:
A Bondi Band for two lucky readers!
I have two to giveaway, one that is dark blue that says "Fit & Fabulous" and a very pretty flowered one!
How to enter!
1) Become a follower of my blog and leave a comment!
2) Leave a comment letting me know what activity you would use the Bondi Band for!
Extra Entries (social media maddness!):
1) Follow me on Twitter Here! Leave a comment that you did!
2) Tweet this contest making sure to link to it and @fitthisgirl & leave a comment that you did!
3) Become a fan or "like" Fit this girl on FB Here & leave a comment that you did!!
That's FIVE Chances to enter!
The contest is open from Sunday August 22nd to Wednesday August 25t at 5pm! A winner will be announced on Facebook and Thursday morning, so be sure and become a fan so you can see the winner and all the great discussions on FB! This contest is open to those in Canada and the Continental US only, you must have a valid email address to contact you. The Winner will be selected by Comment number using an amazing random generating number machine.
Wednesday, August 18, 2010
Oh yeah, Breakfast the last three days was definitely a FAIL.
Monday: No breakfast. An apple and some pretzel's by 11:30. Tuesday: Breakfast at 10:15! AFTER I taught a class and it was a muffin. Wednesday, a half day "off" another muffin: Apple caramel. Proof:
I blame time, I blame convenience, but it's bunk. It's my fault and only I can change it.
On a brighter and LIGHTER note: I got my new bike! (20lbs exactly! A very light note!)
There is a story behind it yes, of COURSE!
The game plan was to get a bike for the TRI. Learn to swim, get a bike, rock the TRI. Learn to swim was moderately achieved, get a bike was an EPIC win, and rocking the TRI postponed.
Well, I wanted a nice road bike, not just another ten speed (RIP Murray), but not an over the top expensive Tri bike since I didn't know how many of them I would do in the future. I went to the "bike store" and settled on a Trek 1 series somewhere between 5-600 new.
So, I got a picture of a bike, had a talk with God and started to thank him for bringing me my Trek bike for the Tri. I know, I know... it's kind of out there. But I believe that God cares about the little things in our lives, that he wants us to succeed to bring him glory and that he LOVES us!
I didn't know whether someone would give me the bike, give me the money or if I would get it myself. I prayed for about 2 months and then at church one Sunday met a guy who just started a bike shop from his home. He asked if I had any bikes, I said yes, three, but that I was looking for another, one that I could use in my Tri.
He said, I have a Trek that would fit you. I thought to myself, oh not the "new" kind I am looking for, but went to see it anyway.
Fact: It was the kind I wanted. As a matter of fact it was the 2 series, the step up from what I wanted
Fact: He was asking as much as I wanted to pay for the Trek one series
Fact: It matches...my Tri Suit. Matches it. I am such a girl.
Fact: Since getting a job with my apartment building I was able to use that extra money, for the bike.
Yes, even my bike story has to do with God providing. Yes, I think the little details are in his hands, that he is working in our lives when we don't even know it. That he cares whether or not things match. I think that all of our steps are guided and are creating a life that when we step back from it, one, three and ten years out, we will see the beauty of the picture he is painting for us--WITH us!
It won't be this weekend, but SOME weekend, the new bike and I will hook up with the matching Tri Suit and a lake wreak havoc! On a side note, I picked up this SICK 1980's bike stand at the thrift store for 2 bucks!! Hello Minnesota winter!!
Who IS this guy and his super hot, short shorts? I wonder if he's on Match.com or if some lucky lady already snatched him up! The box alone was worth the two bucks, I will give this thing a test drive and let you know if it's a go or a NO!
Have you ever asked God for something and had him provide? I am just waiting for the comment that says I should have a talk with him about muffins for breakfast!!
Do you use a bike stand indoors?
HOT YOGA, Check it and see,
I did some stretching, it was sweaty and FREE!
(Name that 80's tune!)
I did some stretching, it was sweaty and FREE!
(Name that 80's tune!)
Life Power Yoga, Pilates and Spa has opened it's doors in Uptown Minneapolis!
It took the space of the old Minneapolis Public Library, a beautiful building right in the heart of Uptown Minneapolis! They didn't change the outside and kept much of the charm inside (no pics allowed!)
I did a class called Warrior Heat! It is a combination of these two!
Warrior FusionEnergized fusion of easy-to-follow rhythmic movement, yoga and strength designed to increase stability, strength, flexibility and movement.
Hot YogaA series of challenging poses requiring intense mental focus, awareness of movement, balance, strength and flexibility, performed in a heated room.
It was not as hot as I was anticipating, but didn't know what to expect either. The space was gorgeous, I posted a video from the news below with a tour of the space! There were candles and a fireplace and it was very tranquil. The poses weren't advanced, but some of the balancing poses caused a few concerns for me and my still slightly bum ankle.
Overall I enjoyed the experience. I will try hot yoga again, I would go back for another session at life power as well, they were attentive and professional and their pilaties studio made me droool. :)
Here is a video of the space:
I did snap a photo of sweaty fit this Mary after the yoga session, you can see how nice the bathrooms are! They are bigger than my kitchen! The drop in classes are $17.00, a little spendy, but you join, your first week is free! You can go if you are an LTF Onyx member, included with that membership!
Later that day I was so blessed at work, a member gave me two bottles of oxygen rich Perfect Water! It was really good. It is oxygen rich, alkaline PH balanced and contains some trace minerals and electrolytes. It was what I needed after hot yoga and with a 5 hour shift in front of me!
Do you have a beverage that gets you back to balance after a tough workout or a hot day? Have you tried hot yoga?
Tuesday, August 17, 2010
This won't be me next weekend.
I will not be doing my first triathlon like I anticipated, but I'm OK with it, it was my own decision.
There are a few reasons why I won't be competing and none really out weigh another.
A big one is I am feeling unprepared. I have learned to swim better, my form has improved and I am comfortable in a pool. I underestimated the difference between fear in a pool and fear in a lake. BIG difference for me. I am not prepared to swim a half mile in a lake.
Monday, August 16, 2010
HAPPY MONDAY! Hope your weekend rocked! Mine was good, I tried to be as productive as possible! A little work, a little play, a little eating out, a little self discovery, some interval training... all good things.
Have you heard of the Tabata method? It's an interval training method created by Dr. Izumi Tabata of Japan who is the head coach of the Japanese speed skating team. The method is 20 seconds of high intensity work and 10 seconds of rest totalling 8 sets or 4 minutes.
You can do a 5 min warm up and a set of "sprints" or full body exercises with body weight. Then cool down. That's what my hard core boot camp girls did yesterday morning! 8 sets of each:
Jump Rope 20 seconds on, 10 seconds rest X8
Squat Jumps 20 seconds on, 10 seconds rest X8
Push ups 20 seconds on, 10 seconds rest X8
Body weight only and at your max intensity!
Here are a few video's of the Tabata Method:
I don't lord over my girls with a whip and a whistle, so I did most of the intervals with them! Whew--hello heart rate! After boot camp, I met the Minneapolis healthy lifestyle bloggers for brunch at Common Roots Cafe!
I indulged in the Lemon ricotta pancakes with fresh raspberries and powdered sugar! They were amazing! Meghan had some too!
I confess: aside from a few bites passed around the table, I ate all of them! The real confession is that things like downing a huge plate of pancakes happen more often than I would like. And those 6 berries on top, don't really cut it for a serving of fruit. I don't like restricting myself with food, but I have noticed more and more and MORE that I opt for sugary, starchy foods over fruit & veggies.
When I could be eating a hard boiled egg and some melon for breakfast, I reach for the scone. When I could have oatmeal with berries, I get a muffin, on and ON. Muffins, croissants (filled with chocolate-yep), bars, scones, turnovers...you name it, I have it for breakfast. Not just every now and again, not just as a treat, It has become....
It's simply about healthier choices. I need to make healthier food choices, I need to eat more colorful, I need to count my servings of fruits and veggies, I need to leave the sugary breakfast treats for special occasions! I know I will feel better and have more energy. This is my GOAL this week: To be accountable and blog about my better breakfast & healthier food choices!
Do you crave sugar in the morning? What is your breakfast of choice? My track record shows me I function better and feel better with high protein in the morning--eggs, yogurt etc!
Sunday, August 15, 2010
Happy Sunday! Yep, a weekend blog post, I know, I know, I am overcompensating now!
I spent part of the weekend with my Mom for her birthday. I took the train to the airport and a shuttle bus the rest of the way. It's only an hour and 20 minutes to her house and the shuttle dropped me off across the street from her office!
I spent much of my time on the train, reading entries from a little daily devotional called "Starting your Day Right." It was VERY encouraging focusing on God's GREAT love for us & keeping our attitudes positive. One of the best ones I read that day was titled: God Works While you Rest. It was about remembering to enjoy our lives and to be assured that GOD is at work in our lives and when he starts a good thing in your life, he will finish it!
Since I was sitting on the train and the shuttle for quite a while, I made sure to use the stairs at the airport--these were a doozy! It took just as long as the people riding the escalator next to me and I got a nice burn in my legs.
It's one of those little tips and tricks you always hear about integrating fitness into your daily rountine:
Take the stairs
Park farther away on purpose and walk
Clean with fervor - lunge and vacuum
Carry your own groceries-do a few curls with cans!
Make your trip to work, store, library a walking trip 3 times a week....
There were some Alexander Calder prints in Mom's work place and they were fantastic! I love Calder. There were also a number of Dale Chihuly glass pieces as well.
The installation in the lobby
Right after I arrived, we went out for an impromptu steak dinner! Someone on the shuttle told me that a certain supper club in town offered a birthday special, so we dug in my suitcase for something other than my workout clothes and Mom's work uniform and enjoyed life medium rare!
OK, well I did it! I had a 40 cent Mountain Dew from the same pop machine I used all through out high school! It was ....
Not quite like I remembered!
In High school I drank A LOT of Mountain Dew, so much that my dentist told me to lay off.
1 can: 170 Calories
46 Grams Sugar
With the first sip, I remembered why I kicked the habit. It used to be that I couldn't have just one, so I did this in part to know I could have one and walk away!
My time home was short, but very fun! It's always good to be around Mom, she helps build me up and encourage me. It's a great reminder of what is really important in life and to, of course, enjoy our lives and our days. That seems to be the lesson of the week! I am off to try some HOT yoga for the first time!!
What little thing do you do to up your fitness like take stairs or walk to the store?