Healthy Recipes: Orange Roughy with Roasted Veggies and Trader Joes Polenta

Dinner, anyone?

Orange Roughy

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• Make the liquid to saute the orange roughy (or any white fish) in.  My fish had been thawed previously, although it came frozen.
• I used 1/4 cup of lemon juice, 1 tsp of garlic, and 1/2 cup of water for the liquid marinade.  
• I salted and peppered the fish as the mixture began to heat in a large pan.
• Once the liquid becomes hot, add the fish.  Heat on each side for about 4-6 minutes on a medium heat.  Flip once the side becomes a white color.
• You will know the fish is done once it becomes white and flakey.  Serve immediately.  You may pour the sauce it cooked in on top. Salt and pepper to taste.

Nutrition Info for the Fish

Roasted Veggies

• Use 2 tablespoons of olive oil and spread it evenly on all of the vegetables.  I chose kale, onion, and bell peppers.  Salt and pepper to taste.
• Bake at 450 degrees for about 10 minutes (checking on it occasionally).  That's it!

Nutrition Info for the Veggies

I chose Trader Joe's Creamy Polenta with Spinach and Carrots as a side dish, as well.  I heated it on the stove for about 10 minutes stirring occasionally as I cooked the rest of the food.  It's a great quick and healthy side dish or entree (if you choose to eat a lot of it!). Once I started cooking the fish, I began this part of the meal.

• I like making this as a quick meal when I am at school.  It cooks nicely as an entree and tastes delicious with some avocado and a sunny-side up egg on top.  Whatever keeps me from going to the drive-thru, right?

  

  200 cals for 1 cup of TJ's Polenta

  
  
  
  
  
  
  

This was easy and light as a meal.  My entire family loved it.  It only took me 45 minutes to prep and cook (excluding the time the fish took to thaw).  Hope you enjoy it!

Fitness: Staying (Somewhat) Sane While Being Injured/Injury Prevetion/Treatment

Hi all!

I apologize for the delay in posts.  Lately, I've been pretty busy at home and nursing some injuries from my training, and I haven't been keeping up with the blog at the tempo I usually do.  I promise that I will make up for it in recipes, reviews, and tips(:

One thing I'm leanring the hard way as a budding athelete is that you can get injured.  A lot.  Like, a lot, a lot.  I was naive to think that my injuries ended when I graduated PT (Physical Therapy) in June.  I had been in there since October, which is a long time to be in therapy for minor sports injuries.  I am trying to accept the fact that I might be really prone to these as I add more pressure onto my body from marathon training.

My goals have definitely changed.  I wanted to finish this marathon without walking. While I am keeping this goal intact, I have added a new one.  I pride myself in "treating my body like a temple" and I will continue on with this in a new fashion.  I will make sure I take care of it.  If something is wrong, I will listen to it.  I will step aside and look to help my body rather than ignore anything that is going on.  I will do more injury prevention and treatment.  I will also try to keep myself from going crazy (and consequently driving everyone else around me nuts) when treating an injury.

So, without further ado, here are a few things I try to do to prevent injury, treat injury, and stay sane with injury.

Prevent

• Listen to your body! If something feels off or hurts, do not move past it or ignore it.  Better safe than sorry.
• Stretch, stretch, stretch!
• Fuel your body adequately.  Make sure your pre and post workout fuel is adequate and nutritious.  
• Balance the amount of carbs, proteins, and fats you include when you snack/eat after or before a workout.  Omega 3s are important for recovery and soreness; you can get these from fish, nuts, eggs, etc.

Treat

• Ice
• Stretching
• Ibuprofen
• Heat
• Nutrition
• I try to incorporate a lot of calcium (like a chew every morning) when I am injured in order to speed up recovery.

Sanity

•   Find other interests!  Life is about balance.
• Start a new book, show on Netflix to binge on (ORANGE IS THE NEW BLACK, cough cough), catch up with friends, etc.  There are other things in life.
•  Think about the positives.
• You still have health, family, friends, puppies, home, and so on.  This injury is only temporary.  Be glad you didn't hurt anything drastic that will make you drop out of training.  If you did, there are other races.  Life isn't over; you can still achieve your goals, run that race, compete in that competition.  They will just be put on hold so you can take care of you(:

I am in no way a doctor or physician, but these are some things I do that help me when I am treating myself.

Product Review: ANSI Gourmet Cheesecake Bar

ANSI's representatives were kind enough to send me a sample of a bar I have been wanting to try forever: Gourmet Cheesecake Bars.

I repeat. Cheesecake.

Top Left (Peanut butter), Top Right (Strawberry), Bottom (Cookie Dough)

That word alone is a head turner for me.  ANSI took one of the most indulgent desserts I can think of and turned it into a protein bar.  I am a huge advocate for healthy desserts, and ANSI gave me a chance to have my cheesecake, and eat it, too (pun intended).  

They sent me a sample of each of the flavors they have available: Chocolate Chip Cookie Dough, Strawberry, and Chocolate Chip Peanut Butter.

Each bar has about 20 grams of protein, low sugar, and all are under 200 calories.  It works perfectly for a dessert substitute, post workout snack, or something sweet to hold you over until dinner!  I stashed them in my purse so I could have them on the go.  I also bought more and realized they are even better refrigerated (which makes sense because cheesecake is best served cold). 

Cookie Dough

• This flavor was delicious.  I love that it had chunks of chocolate and a slight but not overwhelming hint of cookie dough flavor. 

Strawberry

• This flavor did not include chocolate chips, and I was still satisfied.  It really did taste like strawberry cheesecake!  It was a nice change from the other two flavors because it had a fruity hint while still maintaining the cheesecake base flavor.  I think chips would have masked the fruitiness of the strawberry, so this flavoring decision made sense to me.

Peanut Butter

• This one was my favorite of the three.  Chocolate, peanut butter, and cheesecake all rolled into one.  Those are honestly my 3 favorite things, and I am very pleased with how this company pulled them together.  
• There was an equal balance of both cheesecake and peanut butter, and chunks of chocolate to make it all the better.  This bar was pulled together very nicely by all 3 flavors.  

I have recently purchased these bars at my local Vitamin Shoppe because I craved them again after trying all of the flavors.  Again, they are very good on their own but if you refrigerate them, they rock even more (especially enjoying them as a post-run snack during this hot summer). I also tried baking them.  I found that I enjoyed the Chocolate Chip Peanut Butter flavor baked the most.  It turned into a warm, peanut butter chocolate chip cookie.  It was an awesome replacement for dessert, to say the least!

-->When I bake protein bars, I either stick them in my toaster oven on a small baking sheet or I use the oven at home.  I put the oven on 450 degrees broil, and carefully watch it bake so it doesn't burn.  It only takes a few minutes.  Keep an eye on your bar so it doesn't burn because they cook fast! 



I honestly recommend these bars, and hope you enjoy them as much as I did!  If you are interested in purchasing them, I found them randomly at my local Vitamin Shoppe (as I mentioned previously).  I hope that they will grow and extend their businesses to other stores soon!  For now, either call ahead and possibly GNC or the VS will have it.  If not, you can buy them online!  They have plenty of other products to browse as well. 
Here is the website (they are also on amazon, too).
http://www.nutrientscience.com/

Fitness: Being Active When You Hate Exercise

I am fortunate to be a fitness junkie.  Like everyone else, I have those days where lacing up my sneakers or changing into my gym clothes turns into the biggest chore in the world (that's why I sleep in my workout clothes---good tip, then you can't get out of tomorrow's workout).  Sleeping in my gym clothes makes me mentally committed to working out for whatever reason.

Anyways, you don't have to commit to an hour cardio or weights session to remain active.  It isn't realistic for a lot of people with full time jobs and families.  I'm lucky to be a college student that only has to take care of herself, work on the side, and be successful at school.  It gives me time to be as active as I am and train intensely.  I'm also extra lucky that my part time job IS working out (I consider that cheating). 

Here are some ways that you can get out and be active (while not hating every second of it).  None of these are hardcore, sweat sessions.  They can be used as time to take for yourself and get those endorphins kicking in.  Maybe though trying these different activities, you may learn to love being active and progress to more intense workouts.  The first step is getting out there and trying new things!

• Go for a walk during your lunch break, walk your dogs, strap your baby in a stroller, or end each evening with a walk after dinner.  Do it with family, a friend, or use it as "you" time.
• Studies show that taking a walk after meals will reduce dessert cravings.  This may train you to avoid hitting the ice cream pint straight after dinner!
•  Go shopping/window shopping.  You'd be surprised how much walking you do after a long day of this!
• Walk to the store, coffee shop, gym, anywhere that is a reasonable distance instead of driving!
•  Biking
• Take a bike ride! This can also be done with family and friends.  Make it leisurely.  Plan it out, and find a scenic trail(:  This could be a great date for couples!
•  Play!
• Play Wii fit with your friends or kids!  Switch it out instead of your regular video games.  
• Go outside, and play with your kids or friends!
• Get a baseball, volleyball, basketball, etc team together and meet every week for a game and some practice! Have soem fun.
• Throw the football around with your kid, or grab a pair of mits and play baseball!
• Cleaning
• Personally, this sounds like my worst nightmare, but some people actually enjoy it!  If you find your zen in straightening up, you can burn some cals through it!  
• Think about it --- vacuuming your entire home is a straight hour or two on your feet.  You're walking and pushing a large vacuum back and forth.  There's a reason you're tired after cleaning day!
•  Dancing (If you hate dancing, clearly you have no soul.)
• Go dancing with your friends instead of the sportsbar!  Find a club and have some fun! That way you can at least work off a beer or two(; 
• Remember DDR (Dance, Dance Revolution!)?  That was one of my best cardio workouts as a kid, and I never saw it that way!  I always just saw it as dancing/fun with friends.  I came home every day from school and played it for hours.
• ZUMBA
• This may be your new thing!  I loved Zumba class when I first started working out.  You get into the routines, get excited when your favorite song comes on, and the time flies by.   You can take Zumba as intensely as you want.  As I always say, your workout, your rules.
• Never taking the escalator or elevator (within reason!)
• I try to always take the stairs when I can!  It's an easy way to incorporate some cardio without even thinking about it.
• Watch TV
• You heard me(;  During commercials, do sit ups, push ups, planks, or jumping jacks.  
• Walk on the treadmill during TV time.  
• This may also help reduce TV snacking, too.  
• Walking

Hope this gives you some ideas!  Just remember to get out there, and find your thing!

Product Review: Sunwarrior

Sunwarrior is a vegan, plant based company that specializes in not only protein but supplements that improve your overall health.  I have never tried vegan products like this, so I was curious as to how the powders and nutrition supplements would turn out.  I thought it would be a great option for my readers who are truly trying to eat clean (meaning powders with ONLY natural ingredients), have dietary restrictions (i.e. lactose intolerant, etc), or need to fit in extra nutrition, like more greens, into their diet in a simple and convenient manner. 

 

The company sent me sample packs of these products specifically: Chocolate/Vanilla Warrior Blend Protein, Chocolate/Vanilla Classic Protein, Natural Protein, Supergreens in Natural and Peppermint, Immune Sheild, and Barley. 



Vanilla Warrior Blend Protein
vanilla-blended well, especially with banana. not overly sweet. first time using rice protein
-Super greens
-mixed with 1/2 frozen berries, stevia, and half a small banana frozen
-I thought the super greens was a great supplement, especially for me!  I have a Vitamin K deficiency, so adding greens to my smoothies always helps! I thought this was a great way to not fall back on this when I am on vacation.  I have a hard time keeping up with my vitamin K, and I end up bruising when this happens.  I am glad to know about this product so I can bring it along on trips.

Vanilla Protein
-barley
-blended well, barley was added so half small banana and half cup of strawberries masked it well.  love the benefits of barley, including the fact it is a healthy carb (I love anything that helps me get my carb intake up!)
-snack

Chocolate Warrior Blend Protein
-half cup of nonfat milk, half a frozen banana, ice, water
-Peppermint greens was a great choice to make it taste like a mint-chocolate milkshake! Got a serving of greens in again! This not only added taste, but I could skip the handful of spinach or kale I usually incorporate in smoothies.
-post workout
-blended very well, the milk was a great supplement, especially post workout! It was very refreshing.
-->I would like to try coconut, soy, or almond milk sometime when I am not living with people that have nut allergies.  I think that almond or coconut would taste really great with this (which is a realistic option for those with dairy restrictions)!

Chocolate Protein
-small banana and stevia, one square of dark chocolate, along with water and ice
-sweet and refreshing on a hot summer's day/ tasted like dessert!
-immune shield
-snack

Natural Protein with Liquid Light (immune sheild)
 -snack
-stevia, water, ice, banana (frozen), and strawberries, a little bit of milk
-I was hesitant to try the liquid light, but I honestly didn't taste it with the water, ice, and banana added. The combination was delicious.   

Vanilla Protein with Greens, Banana, and Berries

Chocolate Protein with Barley

 In addition to using my recipes, Sunwarrior has a free e-book you can download that features so many recipes that can inspire you to take these supplements to the next level.  A lot of the recipes were created by celebrities, like Miranda Kerr, and they are creative twists on just plain powder.  It can help you figure out how to see what combinations of powder and nutritional supplements work for you. 

I like the convenience of nutrition most when it comes to this company.  I now know that when I am traveling, I can bring these things with me to help stay on track!  I feel like I am eating clean, natural, and healthy products when I consume it, which also would help me level out vacationing indulgences(:
 

http://www.sunwarrior.com/

Healthy Recipes: Homemade Garlic Marinara Sauce

My trip to the farmer's market on Friday also allowed me to purchase some fresh vegetables to make a delicious, healthy pasta dish for my family and myself.  In order to make this, I got all fresh ingredients to create the sauce.  Here are the directions to my Homemade Garlic Marinara Sauce!  Making homemade sauce is a lot less of a feat than one would assume; it takes about 30 minutes to cook.  A lot of people are intimidated by it, but once you take a chance and make it, you see that making your own tomato sauce is very easy.  You can store leftovers in the freezer and defrost the next time you need a quick meal!  It tastes fresh and delicious; some prepackaged sauces are packed with sodium and preservatives, so it can be nice to create a fresh, delicious sauce on your own.

Ingredients: 

• cherry tomatoes (almost 4 cups)
• olive oil (3 tbs)
• Garlic cloves (3) or garlic paste (1 tbs)
• fresh basil (about half a cup)
• any vegetables you want to stir  fry and add to the sauce (I used one eggplant and one large zucchini)
• salt, pepper, red pepper flakes, any seasonings you deem fit for the sauce (season to taste)
• whole wheat pasta and any toppings you like on it (I chose whole wheat thin spaghetti and shrimp to top for added protein)

Directions:

1. Add 1 tablespoon of olive oil to a large saucepan.  Make sure all of your vegetables are chopped, washed, and prepped prior to beginning to cook.  
1. Start to boil the water you placed in a pot for your pasta.  Once your sauce is almost complete, you will begin to cook the pasta.
2. Make sure whatever protein you are adding is prepped as well.  For the shrimp (pre-cooked and deveined), rinse and saute later in a pan before adding to the pasta.
2. Turn the stove on a medium heat.  Add your garlic to the olive oil.  Once it begins to heat up, add your tomatoes. 
3. As your tomatoes begin to cook, add the other 2 tablespoons of olive oil to another pan to stir fry your chopped and washed veggies (medium heat).  Add your seasonings after they have started to cook a little.  
4. Use a potato masher (or fork if you do not have one) to squish your tomatoes as they begin to soften and cook.  Make sure you are tossing your tomatoes and veggies periodically.  
5. Once your tomatoes begin to become more liquid-y, add a few leaves of fresh basil and salt, pepper, and season to taste.  Do the same with your vegetables.  
1. Save the rest of the basil leaves to garnish your pasta dish at the end.
6. Once the sauce becomes almost totally liquid, add your pasta into your boiling pot of water.  Cook until al dente.  
7. While your pasta cooks, add your tomato mixture to the vegetable stir fry.  Toss and stir periodically.  
8. Drain your pasta, and distribute it in bowls.  Make sure to save 1/2 a cup of pasta water and add to your marinara/veggie mixture.  When the sauce is liquid and the veggies are soft, put a scoop of sauce onto the pasta.  
9. Add your cooked shrimp, and garnish with the rest of the basil.  Serve immediately.

Bon appetite!

Nutritional Information (about 6 cups/servings of sauce):

Healthy Recipes: Lavender Lacey Cookies

Hello, all!  I made a trip to the farmer's market this morning and picked up a TON of fresh veggies and fruits. The farmer's market is a great way to save money on produce, choose healthy and organic options, and support local businesses.  The summertime and beginning of fall is usually when the markets are around, so take advantage!  I suggest looking up your local market and planning that to be your grocery day.  I got a ton of organic products for about half the cost it would have been at a regular market or grocery store.

One of the things that I caught my eye and wasn't a common buy for me was fresh lavender.  I love lavender in anything, so I thought I would give it a try for baking.  I believe this will be the start of a big lavender kick for me...





I got recipe ideas online and decided to use them as a template and create my own healthier version of these cookies.  They're usually light as a cookie in general (if you are planning to make "Lacey" kind, and I took on the challenge of making them even lighter.

So, without further ado, here are the ingredients, nutritional information, directions, and pictures(:

Ingredients

•  raw oats - 2/3 cup
• natural cane sugar or coconut sugar - 2/3 cup
• 1 medium egg
• fresh lavender (about half a tablespoon)
• dash of salt 
• 1/4 teaspoon of vanilla extract
• 2 tsp of coconut oil (sub same amount but with butter, if you prefer or don't have coconut oil)

Directions 

1. Preheat the oven to 350 degrees and spray your cookie sheet with nonstick spray.
2. Take your sugar and about a third of your fresh or dried lavender (1/2 tsp exactly) and mix them together using a blender or food processor.
3. Take your egg and whisk it in a bowl.  Then, add in your sugar mixture.
4. Add the rest of your ingredients into the bowl or put everything into the blender/processor.  Mix until completely blended.
5. Place about a teaspoon sized (or whatever size you want-I wanted smaller cookies) drop of batter onto your cookie sheet.  Make sure you leave adequate room between each cookie so they may expand (an inch or so). 
6. After distributing your batter onto the sheet, take the rest of your lavender and sprinkle it on top of each cookie, as evenly as you can, as a garnish/final touch.
7. Bake for 10 minutes (check on it periodically).  The cookies will be done once they brown a little on the edges.
8. Allow to  cool, and enjoy! Maybe with a glass of lavender lemonade(;

 




Nutritional Info (for 34 cookies)

Fitness: My Favorite Tricep Moves

I think my favorite exercises include working the triceps.  I want sculpted triceps very badly, and my new job asked me to make a tricep workout (this will last about 15 minutes).  Enjoy!

Triceps 

Here are some tricep demo's as well as additional moves if you have the equipment!  http://www.bodybuilding.com/fun/arms-exercises-8-amazing-triceps-moves.html

These can all be done with a mat, and medium/heavy dumbbells.  Do 3 sets of 12 reps for each, and alternate exercises to avoid fatigue.

·      DB rollbacks

o   Dbs at ears, elbows to ceiling, push dbs to ceiling and back

·      Skullcrushers

o   Reg sets

o   Pulse

·      Kickbacks with a twist

o   Kickback (body slightly bent, knees bent, elbows bent, dbs at waist height, bring back behind you through elbow movement – twist=twist hands so fingers face ceiling

·      Kickbacks (and pulse)           

Recipes: Mom's Homemade Popsicles

My mom made amazing homemade popsicles the other day and shared the recipe and photos with us!  No preservatives, fresh fruit, and juice (about a 1-2 tbs in each popsicle) are all you need!

Mom's ingredients:

• fresh berries (they are low hypoglycemic and super foods)
• She also threw in kiwi and grapes because they are yummy frozen!
• V8 Splash (she recommends apple juice because its sweeter, and you don't use much)

Easy peasey(:

1. Gather your fav fruits (wash and cut them as you please).

2. Fill the popsicle molds with fruit and your favorite juice.

She didn't fill to top (liquid expands when you freeze so keep this in mind!).

3. Add the handles to the popsicle.

4. Freeze them and enjoy!

Lifestyle: Enjoying Alcohol and Being Healthy

A lot of my friends are turning 21 right about now, and I think that this is a great time to share some easy cocktail recipes that won't derail your healthy lifestyle.  For all of you 21 and over, this post is for you!  Again, I do not advocate underage drinking; this post is for those who are of age. 

Summertime usually includes innovative, fun, and refreshing cocktails on vacation or going out for drinks with friends!  I will give you some ideas on recipes below.




When I drink, I usually stick to wine.  The drier the better; I usually aim for a Pinot Grigio, Savignon, Prosecco, or Chardonnay.  Unfortunately, I don't enjoy red wine yet, so I do not get as many health benefits by choosing to drink white.  At least I have grown out of the phase where I liked wine with lots of sugar (Moscato, for instance *shudders*).
Otherwise, I will enjoy a shot of vodka with sparkling water and a lime or lemon wedge (squeezed) with ice. Simple and refreshing (not very creative though...).

Here are some more creative ideas:
http://www.webmd.com/diet/ss/slideshow-skinny-cocktails

Some rules when I drink: I always have a snack or dinner that includes carbs beforehand, try alternate with water (especially when I am done drinking), and pay attention to how many drinks you are having.  It can be easy to be lost in conversation and not notice that you got a refill at a restaurant. 

Life is all about balance; if you want a drink, then make it and enjoy!  If you would rather have dessert than a cocktail after dinner, then have it!  It just means that these things are special occasions, not daily habits. 

So! Remember: Enjoy a drink, have fun, and drink responsibly!  Be safe; that's the most important thing!

Product Review: Optimum Nutrition

I have been doing research on many protein/fitness products, and Optimum Nutrition was kind enough to send me samples of their powders and workout supplements!  I received their Gold Standard Whey Vanilla Ice Cream powder, Pro Complex Rich Milk Chocolate powder, and Amino Energy Pre-workout Support Powder in Lemon Lime.

• Pro Complex Rich Milk Chocolate
• Rich, creamy flavor without any other ingredients!  I blended it with just water and ice in my ninja after a run, and it was like a frothy chocolate milkshake. 
• Variations: I decided to add more carbs (for post-run recovery) by putting in half a frozen banana and half a cup of baby spinach (for added vitamin K).  It blended really well and kept its creamy taste!

 

• Gold Standard Whey Vanilla Ice Cream 
• I blended it with water and ice, first. I was curious as to the pure taste of the powder without any additives.
•  On its own, it was creamy and frothy like the chocolate flavor mentioned above.  It honestly tasted like vanilla ice cream, which surprised me.  I truly would have drank this on its own, but, I wanted the powder to be combined with carbs (I drank this on the day of my long run and needed to up my intake).  
• Perfect shake for a hot day.  It reminded me of getting a vanilla shake in the summertime after dinner with my family as a kid.
• Variations: Half a frozen medium banana.  It turned it into a banana vanilla shake, and I savored every sip. 

 

• Amino Energy Pre-Workout in Lemon Lime
•  As a runner and caffeine addict, I was psyched to receive this supplement.  I had a very early long run with my group this morning and had to avoid coffee beforehand.  My stomach would not have had enough time to adjust to it before the run began. Having caffeine in my system that wouldn't upset my stomach was something I was definitely interested in.
• It was super easy to prepare.  All I had to do was mix it with 8oz of water.  It mixed really well.
• It was very tasty.  I liked that it tasted like lemon/lime-ade.  My friend got the other half of the packet as well, and she enjoyed the taste overall.  I was afraid it would have been too strong of a taste, but it was pretty good.  Sweet and sour in all the right amounts.
• The serving I took had 100mg of caffeine, and I was pleased with the results.  I had energy all throughout my run, especially in the beginning.  Most importantly, my stomach agreed with it.  That is important during a long run. 

I definitely recommend Optimum Nutrition as a brand.  Not only do they have high quality protein and supplements, but you can't beat the taste as well.  A lot of powders have added sugar to improve taste, but ON doesn't need that in the least.  I liked the results so much that I already invested in their Cookies and Cream 2lb powder...(;

Fitness: The Importance of Rest

I woke up to the sound of rain today. My long run got cancelled this morning with Nike and rescheduled for tomorrow morning.  Although that put a bit of a twist on my plans for the weekend, I realized the real potential of my day: recovery and rest. 

I haven't gotten a chance to run with Nike, and I am a little nervous and intimated to join them during a long run.  This rest day may aid me though; I am trying different weekly schedules when it comes to long runs.  Normally, I would continue with my schedule per usual, do a low impact but normal tempo workout the day before a long run, then long run the next day.  That day would be followed by a rest day.  I have decided to switch it up a few times; I will either do a light workout day the day before a long run or take my rest day the day before a long run.  I realized that resting the day before this run has been benefiting me more.  I am faster, have more energy, and feel ready/pumped to lace up my shoes again.  I think that resting before a run with Nike may help me keep up with this group, so I am looking forward to seeing how tomorrow goes!

A lot of people ask me if I allot myself rest days. My answer? Of course I do!  They are equally as important as the days you exercise.  I try to give myself at the very least 1 rest day a week (meaning no exercise aside from walking my dogs or something). 

The human body cannot go hard 24/7.  It functions best when you give it time to repair the muscles you tear throughout the week through working out.  Then, you build more muscle in the long run.  Over-training leads to overuse of muscles and, ultimately, injury. 

Here is a helpful article from Active.com about rest days:
http://www.active.com/running/articles/what-to-do-on-rest-and-recovery-days


I like that this article differentiates between a rest day and a light workout day.  They are not the same thing.  It is important to recognize this and not overwork yourself.  Treating your body like a temple includes resting.  Respect your body; give yourself time to recover.

What do you like to do on your rest days?  Catch up on Netflix? Read a new book? Go shopping? Sleep in?  Go to brunch with friends?  Comment below!

Fitness: Weight Training 7.11.14

Hi all!

Continuing with my weight training posts, I think I am starting to get the hang of teaching weights.  I was a bit intimidated and apprehensive to begin these classes, but the more I do it, the comfortable I feel instructing my students. 

This morning during the hybid class, we did 30 minutes of spin (per usual) followed by 30 minutes (roughly) of weight training.  We focused on shoulders and chest today.  Here is the workout I wrote for that class.

Materials

·      Light, medium, heavy dumbbells

·      mat

Remember: We did everything with mediums or heavies as well as 12 reps, 2 times each (unless otherwise specified).

Chest

·      DB flyes

o   Lie down, bring dbs together outstretched above chest, move arms outward to the side

o   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-flyes

·      DB bench press (pulse)

o   Bring dbs to shoulder width on side of chest upper arm and forearm creating 90 degree angle/ use chest to push dbs up squeeze chest (lowering weights should take longer than raising)

o   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-bench-press

·      one arm db press

o   start with fully extend arm, slowly bring db down to bring arm to 90 degree angle, exhale and press up 

Shoulders 

·        Arnold Dumbbell Press

o   hold dumbbells with palms facing body chest level elbows bent/ extend arms straight above you whole rotating palms of hands when reaching top

o   http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press

·      Arm Circles

o   Make arm circles 1 ft in diameter, reverse direction  

o   10 seconds=1 rep

o   use light weights or none

·      Dumbbell one arm shoulder press

o   Raise one dumbbell to shoulder height, 90 degree angle with arm elbow pointed to side, press up and full extend arm/ immediately train other side

o   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-shoulder-press

·      Dumbbell one arm shoulder row

o   One db, arm slightly bent, db rests on thigh, raise db nearly in line with chin to chest

o   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-one-arm-upright-row

Always take your time weight training; it is painful sometimes but really worth it!  It is also important to take it slow for safety.  Enjoy! 

Fitness: Weight Training 7.9.14

I have begun teaching weight training at SPINclub, and I absolutely love it.  I have had numerous experiences in weight training classes as well as being certified in TRX (which I will begin to teach at my college gym in the fall), so I was excited to put my knowledge to use while gaining more practice in this area of fitness instruction when the opportunity to teach a hybrid spin-weights class this summer.

On certain days, we focus on specific muscle groups. For this post, I am focusing on shoulders and biceps.  Keep in mind, it is a 30 minute portion of the class (including set up and stretch).

I think it would be useful to put the exercises I decided to include in each class on here in case you all are looking to tone up and strengthen your upper body! I included a demo link for each one and abbreviated directions for you to follow. Enjoy(:

Materials

• light, heavy, and medium dumbbells
• mat
• bar

Keep in Mind...

•  12 reps, 2 times each exercise (unless I specify otherwise)
• alternate exercises 
• After one round, do a set of reps for a different exercise.  For example, after one round of Alternating Deltoid Raises, do a round of Arnold DB presses.  Then, after one round of DB presses, finish out the last rep of deltiod raises.  This helps decrease muscle fatigue so you can efficiently perform each exercise (and use your time efficiently so you aren't taking too many breaks). 
• use mediums or heavies unless otherwise specified

 

Shoulders

 

·      Alternating Deltiod Raise

o   Hold dumbells at side, raise straight in front of you to shoulder height, alternate on side

o   http://www.bodybuilding.com/exercises/detail/view/name/alternating-deltoid-raise

·        Arnold Dumbbell Press

o   hold dumbbells with palms facing body chest level elbows bent/ extend arms straight above you whole rotating palms of hands when reaching top

o   http://www.bodybuilding.com/exercises/detail/view/name/arnold-dumbbell-press

·      Arm Circles (6 times, you can split it into 2 parts and do another exercise like the DB raise in between)

o   Make arm circles 1 ft in diameter, reverse direction  

o   10 seconds=1 rep 

o   use light weights or none

·      DB raise

o   Dbs at side, raise dbs to side nearly to pit of arm (elbows drive this motion)

o   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-raise

Biceps

·      Alternate Hammer Curl

o   Dbs at side palms facing inward, curl weight upward to shoulder level and alternate hands

o   http://www.bodybuilding.com/exercises/detail/view/name/alternate-hammer-curl

·      DB alternate bicep curl

o   Palms facing side weights at sides, raise weights one arm at time toward chest, rotate palms to ceiling as you raise weights

o   http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-alternate-bicep-curl

 

·      bar curl (do one rep, then follow with 10 pulses)

o   palms facing forward, elbows close to torso, bring weight to shoulder level

o   http://www.bodybuilding.com/exercises/detail/view/name/ez-bar-curl

·      standing concentration curl

o   lean forward, working arm hanging perpendicular to ground, elbow pointing out toward knee, flex elbow to bring weight to chest

o   http://www.bodybuilding.com/exercises/detail/view/name/standing-concentration-curl