Hey Fitness Fans,

It's Friday Eve.  Congrats, you made it & it's almost the weekend!  Let's celebrate with an invigorating move.  Are you getting enough Cardio exercise?  While I think doing only cardio is a mistake many people make, doing no cardio is a mistake as well. 

  Instead of always heading to the dreadmill, I like to use HIIT (High Intensity Interval Training) moves for my cardio.  This is another great HIIT exercise to intersperse in your workouts.  It'll raise your heartbeat, force you to work on your balance, agility AND work your legs & abs nicely at the same time.  It's similar to the side to side lunge jumps we did awhile back.

Speed Skaters

https://www.youtube.com/watch?v=Jiwdsigh6SQ

You don't have to do 100 at once.  Do 5 sets of 20 or 4 sets of 25.

Oh & it's also a fun distraction exercise as you pretend you're a speed skater in the Olympics.  I always wanted to be professional figure skater but I just knew that wasn't in the cards for me.  I was a tomboy not a gymnist or ballerina, and graceful was not an adjective you'd use to describe me as a kid.  It was a great accomplishment for this skater to do a simple crossover.  That's where you lift your outside leg up off of the ice, cross it over your other foot, transfer your weight & not trip yourself and fall down.  It took me a lot of trys to master this simple move.  However once you accomplish the crossover, you can skate much faster around the rink.  That is a lot of fun!  Unfortunately I never got very good at stopping either....  Does anyone want to go ice skating with me?  Mentor has a great rink.  

See ya tomorrow & enjoy your workout fantasies,

Karen

Welcome Back to my Blog

So I don't think anyone really checks this thing, but I've decided to become an active blogger again.  I've been doing a Daily Challenge everyday for a small group of email subscribers since the beginning of 2015.  Here was today's post.

Time for a Rest Day

     Personally I don't have a set rest day & I usually only take one when my body say "ENOUGH"!  Last night several muscles told me I needed one.  I heard pleas of mercy from my abs, chest, triceps & the loudest cry was coming from my calves.  Somehow I knew my shoulders weren't ready for an entire day devoted to them.  So I listened & gave them all a day of rest.

I blame it on Dan, the owner of the gym where I belong.  We are lucky to have so many machines to chose from at our gym that I still haven't tried them all.  Then he's always adding more new equipment.  It's pretty awesome.  Every few days I'll try something new to expand my fitness horizons.  Sunday I finally tried the seated calf press. Generally I watch someone if I'm not 100% sure what to do & everyone is happy to answer your questions if you ask. I watched the duo working this machine prior to me & it seemed pretty simple.  I wisely decided to remove the 2  - 45lb plates on each side that they had used & replaced them with 2 -25's & 2 10's.  I knocked out 20 pretty easily; so, I added another 25lb plate on each side.  Again I blame Dan.  It's hard to find plates smaller than 25lbs.  This time I only did 12.  For the 3rd set I took off the extra weight & went back to my original try.  I was able to do 25.  That was all I did focusing strictly on my calves, but I did a LOT of other leg work.

Skip ahead to Monday.... I really didn't feel the workout & was kind of disappointed.  I LIKE to feel a little "after effect".

Tuesday......hmm....Suddenly my calves are quite tight & sore.  I stretch but it progresses thru the day.  They remind me of Sunday's workout all day long.  Now it's hard to even get comfortable in bed.

Wed am....My calves are screaming everytime I go down the stairs or get up from a chair or do just about anything...  

Thursday - I decided on a rest day.

Friday - I can not wait to hit legs again!

Have a great Rest or Catch Up Day Ladies!!

Cheers,

Karen

Perfecting the Protein Pancake

I love brunch. 

 It's quite likely that the main reason I adore this meal so much is because you only get to enjoy it on a day off work.  It's the leisurely conclusion to the perfect morning doing what YOU want to do.  Ok so maybe this perfect morning also typically includes a load or two of laundry.  Since you aren't in a rush to get to work, you can also expand your menu options into things you don't normally consume during the work week.  I think pancakes are often found on this menu.  However following a lengthy morning workout I really didn't want just a plate of carbs covered in sugar.  I needed nutrition & I wanted a holiday treat, but I didn't want to negate all my hard work.  So I decided to try a recipe posted in the last Z Life Zumba magazine.

Protein Pancakes

1 scoop vanilla whey protein

1/2 cup Oats

1 tsp. baking powder

1 egg white  (I used the entire egg)

1/4 cup plain nonfat Greek yougurt

1 Tablespoon milk (I used Almond)

  You just blend the ingredients well & drop about 1/2 cup of the mix onto a preheated pan sprayed with nonstick spray.  I cooked for 2 minutes on one side, flipped & cooked the other side for 1 minute.  For 2 people I doubled this recipe & got 4 large pancakes.

Honestly without a covering of butter, syrup &/or fruit this base recipe is a little dry.  However I'll definitely be trying it again.  I think next time I'll add more milk, a little oil, some applesauce or pumpkin puree.  It just needs a little tweaking & what printed recipe doesn't need a little personalization? 

 I'd do it for you tomorrow......but unfortunately I'm expected to be at work.

The Rules to an Improved You

I’m always flattered when someone asks for my advice when they make the decision to start getting more fit.  I’ve learned a lot from my mentors & I continue to educate myself thru trial, research and error.  I hope by sharing what I’ve learned along the way, that others can reach their fitness goals faster.    

The Rules to an Improved You  

#1 - Eat Clean

This category is an entire blog.  You are not starting a diet & this is not a temporary change.  It’s a new way of eating that will last you a lifetime.  For that reason, “baby stepping” your way into this improved menu may actually be the preferred method.  I started by eliminating my diet Coke habit.  When that habit was firmly engrained,  I added another like giving up all fried foods.  I don’t miss either of these things at all.

AVOID: Processed & Refined Foods

Artificial Ingredients & Preservatives

Soda, Alcohol & Fruit Juices

Do drink - LOTS of water

EAT: A variety of Veggies as often as possible

Fruits in moderation

High Quality Meats

Healthy Fats

Complex Carbs

This is your first rule because “You cannot outrun a bad diet.” 

#2 - Stick to the Schedule

You MUST workout FOUR days a week.  The session should last 30-90 minutes & it should be hard enough to at least break a light sweat.  The only exception I will allow to this is you are allowed to workout 5 or 6 days a week if you prefer.

You can & I suggest that you DO vary the workouts.  I think the worst possible workout routine might be doing the treadmill for 30 minutes 4 days a week.   Trust me I used to walk or use the elliptical machines for HOURS with almost nothing to show for my efforts.  A little variety is also more likely to get you hooked on your new lifestyle.  Weights are a required part of your workout routine at least twice a week.

Here’s a sample plan for those like me that follow a 6 day week:

 Monday- Weights/Legs

Tuesday- Zumba

Wednesday- Weights/Triceps & Abs

Thursday- Yoga

Friday- Weights/Chest & Back

Saturday- REST

Sunday- Zumba

#3 - Keep Logs

Initially you will track all food & beverage consumption and I recommend MyFitness Pal.  It’s a great free ap!  Once your new Clean eating habits become permanent changes, you can eliminate this log as you’ll be able to estimate pretty accurately without writing it down.

For exercise I suggest JeFit, another great free ap.  It’s particularly helpful for weights as it shows numerous exercises categorized by muscle group.  You can add custom exercises & also use it to track your workouts for future reference.  You will ALWAYS keep a workout log.

#4 - Find Your Fitness Support Team

There are going to be days where you don’t feel like following my rules.  One or two days are ok, but an actively involved team will ensure the slump is short.

A physical workout partner is your best initial bet for continuing success.  If you don’t show-up for a fitness “date” you’re letting two people down, not just yourself.  Group fitness classes are perfect for this as well.  When you are a “regular” people will miss you and inquire about your absences.  That support is invaluable!

The internet is full of fitness pages full of inspiration & like minded fitness seeking people.  Join them/Use them/Share them/Become active on them!

#5 - Invest in You

Join a gym, Enroll in Group Fitness Classes & Buy Home Fitness Equipment

Everyone has the same 24 hrs. in a day.  Make sure you make scheduling time for yourself a priority. If your choices are watching tv, running errands or working out - WORKOUT!  It’s only 30 minutes.  Exercise is always the number one item on your list.  Once this is non-negotiable, you will find the time to do everything else that is really important.  Your health is your 1st priority and your family will enjoy all the benefits of that choice.  Preventative healthcare is priceless.  

It’s also good to REWARD yourself.  Did you just lose 10 pounds?  I think you just earned a new pair of gym shoes!

#6 - Challenge Yourself 

The first week going for a walk might count as a workout.  Three months later this probably won’t be a challenge anymore.  Make sure you are always pushing yourself to the next level.  Your log should show progress, so don’t just keep doing the same thing.  Try new things.

You will break these rules from time to time.  Enjoy your break.  Savor your treat and then get back to work.  The new you is waiting.  Don’t make her wait too long!

A Light Leg Day

How hot & humid was it today?  

It was so miserable I was looking forward to my planned Leg day in the cool comfort of our basement all day!

I suspect most of my friends won't understand my anticipation to play with this "big boy" toy.  It doesn't look like much in the photo, but there is 115 lbs. on this Olympic bar.  That is just two 35 lb. plates on the basic bar.  I also love my husband Mike's ingenuity placing some carmats underneath the weights to help absorb the impact when it hits the ground.  The Fishers are admirably frugal right?  

               My previous deadlift max was 100 lb.  Today I decided to up the ante.  

I warmed up with a set of 20 reps with a 80 lb. bar.

and then I knocked out TEN with my new Personal best of 115 lb!  

As my form can deteriorate if I don't concentrate, I patted myself on the back in order to avoid straining by back and moved on to some other basic leg exercises.

Barbell front squat - 40 lb. x 20 reps

Barbell Plie squat - 58 lb. x 25 reps

Barbell full squat - 58 lb. x 25 reps

Dumbbell Squat to chair - 20 lbs. x 25 reps

Barbell standing Calf raises - 58 lb. x 25 reps

Dumbbell Lateral lunge with Bicep curl - 10 lb. x 25 reps

Many experts say basic exercises such as the deadlift & squat are the best for maximizing your booty.  Ironically today I got an email from Zumba to sign up for their Glutes training module.  Of course I did enroll & I'll await the newest online course & accompanying DVD training video.  

However I don't really need to wait to tell you the results of this survey.  If you do basic CHALLENGING weights AND add CHALLENGING Zumba moves....your booty will look amazing. 

 Just ask Mike ...

Craving Ice Cream?

Luckily the lust for frozen dairy delights is not a big weakness for me.  However for those that can't resist this culinary coolness in the summer heat, I offer this morning's smoothie recipe.  It was what they call "the bomb".

Karen's Beat the Heat Banana Treat

Add these ingredients in this order to your Vitamix:

1 nicely ripened banana, cut in slices
1/3 cup unflavored Greek Yougurt
1/3 cup Almond Milk
1 sliced Frozen banana
aproximately a cup Frozen Spinach
aproximately 1/3 cup Frozen Strawberries
1 scoop Whey Protein
today I used Cookies & Cream flavor which might account for the resulting recipe resemblance to ice cream.

Then I added 4 ice cubes and blended well.  It was pretty thick so the tamper was necessary to get a good mix of all these frozen ingredients.

My old smoothie maker never would have been up to this challenge.

Then I had to spoon this concoction into my large Tervis glass until it was heaping over the top.  It was much too thick to pour out the spout.

I think I burned a few extra calories with the strong slurps that were required to suck down enough to get the lid on so & could apply the lid and drive my meal to work for later consumption. 

So I hear it's going to be super hot again next week.

After work I stopped at Vitamin World and used my 20% off coupon to buy an even larger container of Double Rich Chocolate Whey

Obviously I can't wait to try the Chocolate version of this recipe!

The Economics of Food

The day began with a trip to Waffle House.  While entertaining company this weekend someone mentioned this very popular food chain.  I hadn't been in years, but I still had fond lingering memories of the Pecan waffle I consumed there on my last visit.  Off we went & I frankly I was excited about my upcoming cheat meal.  Pecan waffles covered in butter & syrup.  I was also going to allow myself a luxurious side of bacon.  We sat down at the busy counter & my father in-law began ordering the All American breakfast.  I glanced at the menu and noticed it was only $6.99.  My pecan waffle, bacon and coffee would cost the same if not more for less food.  So when it came my turn next suddenly I was ordering the All American breakfast as well.  The length of the time it takes to order this entree should disuade anyone from ever doing so.  I felt sorry for the waitress as she had to repeat these multiple choices over and over again as each of us ordered: "What kind of waffle? -me "pecan"  How would you like your eggs?' -me "scrambled". "Bacon, ham or sausage?" -me "bacon"  "white, wheat, raisin, texas toast or biscuit?" -me Texas toast "Would you like cheese, tomato or onion on your hash browns?" -me being culinarily frugal by patronizing a Waffle House...."no, plain please".  And then I ate almost everything on my multiple plates except the Texas toast.  We all shuffled out of the restaurant groaning at our excess.  A short walk was tried following our return home but that failed to elicit any energy.  It was the beginning of a brand new day and I felt like a complete slug.  The only thing that carb fest produced was an unrelenting desire to take a nap!  So the first half of the day is a virtual loss.

Some good news....following that refreshing leisurely nap - I did hit the basement for some weight work on back & abs.

Then following a shower & lunch I got an unusual craving for something sweet. So of course I whipped up a batch of apple crisp from a box of snickerdoodle cookie mix and apple pie filling that had somehow escaped the winter's "clean eating" pantry sweep.    Luckily that carton of vanilla ice cream that I'd been contemplating tossing in the garbage the last few months was also still there.  Now THAT was a taste treat!  There's still a lot left if anyone wants to come over and save me from further decadence.

So the only logical thing to do next is sit down on the couch and watch your Netflix movie

 - Food, Inc.  

Basically there's nothing on the footage I didn't already know.  I try to avoid purchasing meat produced from the huge factory farms like Smithfield pork & Tyson chicken.  Thankfully they didn't show any truly disturbing footage.  As I watched a family agonize over the high price of produce vs. a trip to Burger King, I patted myself on the back for the delicious sugar snap peas I'm currently harvesting that came from a seed packet costing $2.99.  Other attempts are made to eat more organically even if they are more expensive.  I willingly pay more for cage free brown eggs and try to avoid processed mixes like the ones I used to make my Apple crisp:)     Sometime Less IS More!  I'm ok paying more for less food as long as it's higher quality.  Food is vitally important.  I can't imagine having losing your child to death by e coli being your reason to take food and food legislation more seriously.  I did like the one "takeaway" from this movie.  You get an opportunity to Vote with your mouth three times a day.  Let's hope all of us make better choices in the future!

Today was my Cheat Day.  Sadly for many, overindulgent cheap food choices are the norm.  I really liked our waitress at Waffle House but I think she might be retired before I visit again.