In Stretching

I believe in stretching. I believe that giving your muscles that extra bit of TLC after your workout is very beneficial later on. I definitely notice a difference in my running performance if I habitually stretch after each time I hit the road.  Also I notice that my pace is faster and I can run longer/more miles. Even if my muscles aren't sore if I don't stretch, but the added bonus on stretching makes them lose the feel of fatigue I sometimes get after a long day at work. 

All that stress that can build up from work contributes to poor posture. I am among the many that sit at a desk with their computer about 5-7 hours a day depending on meetings. All the aches and pains you have in  your lower back, neck, and shoulders is due to the tense and tight muscles. By stretching these muscles you keep your body in better alignment and improve your overall posture. 

Furthermore, stretching allows for greater flexibility which inevitably decreases injury. By lengthening your muscles, we increase our overall range of motion. So next time you finish getting your sweat on remember to take the time to lower your heart rate and alleviate the tight muscles. 

In Intervals

If you have ever worked with a trainer, gone to an exercise class or a video you have probably heard that you want your heart rate up. But why and what is the easiest way to do just that? Intervals. Whether that be running, cycling, or cathletics, the point of your interval training should be to utilize both the aerobic and anaerobic energy sources of the body.

The aerobic, or with oxygen, is your rest period. This could be a slow jog, walking, a downhill, or ab work. The activity should bring your hear rate back round 50% of your max heart rate (220-your age).

The anaerobic, or without oxygen, is your burst of energy. This is the sprint part, the high knees, the hard uphill and isn't intended to last for an extended period of time. During the high intensity, energy is drawn from carbohydrates stored in the muscles as glycogen to be used while its by product, lactic acid, is the soreness you may feel the next day. Your heart rate should reach 85% of your max.

Things to Consider When Doing an Interval Workout

• Level of intensity
• Number of circuits/intervals
• Duration of the rest period
• Duration of the work period

The Benefits You Will Reap

• Increased endurance
• Overall higher level of fitness
• Heart health
• Increase your metabolism (fat burn)

Thanks for reading!

In Walking

In honor of the American Heart Association's invention of National Walking Day, I think it is most appropriate it write about it.

Walking is probably one of the simplest forms of exercise because, other than shoes, it literally requires no equipment. No matter where you are, you can go on a walk- you don't need a gym. Walking also has a lot of health benefits associated with it including lowering your bad cholesterol, reduce your chance of type 2 diabetes, improve your heart health (lowering your blood pressure), and manage your weight.

Mood changing benefits include giving you that extra kick of endorphins (the happy feeling you get from exercise). Also, it has been suggested that walking helps you get a better nights sleep. Walking boosts levels of the hormone serotonin, which helps you relax.

Remember, as little as 30 minutes can make a difference. Get out and walk even if the only time you have is during your lunch break, you would be surprised how many of your co-workers are willing to join you. Even if you are a beginner or a veteran, always remember to stretch your muscles after you are done. This will help prevent sore muscles and increase flexibility.

Thanks for reading!

In Portion Control

Is anybody else a little disgusted with how much America eats? I'm not just talking fast food either, I'm talking the Buca di Beppo and the Cheesecake Factory restaurants of the world. Since when did 2-3 cups of pasta with extra creamy sauce become a 1 serving dish? Why is it acceptable for a 2500 calorie dessert to be listed on a menu? And why when you go out to eat does the waiter deem it necessary to ask if you want your beer to be a stein? No, I'm sorry I was looking for a beer, not 3.

Don't get me wrong, having giant portions does have its ups if you play your cards right. Eating like a normal person, you will have anywhere between 1-2 meals left over (score! lunch for tomorrow). For places like this I recommend you ask for a box when the food comes out so you can wrap at least half of it right away. Or you could always ask the waiter to do it for you and then a normal serving will be brought out to you.

People need to take a look not only at what they are eating but how much they are eating. Yes things like fruit, pretzels, hummus are good for you but anything in excess can work against you. With all the sugar in fruit, that will quickly add up, even if it is natural sugar- remember it is called "nature's candy" for a reason.

We need to start concentrating more on a well-balanced diet. Sure, have that bowl of ice cream for dessert but know how much a serving is before you scoop it out and then put it away. If you are like me, you scoop it into your bowl but then proceed to eat it out of the container too (something I need to work on).

In 2011, America spend $40 billion on diets. This would be great news if the effort followed, but unfortunately most of this is a representation of aspirations. Therefore it falls back on us and just how many calories we are consuming everyday. Remember, the average human adult stomach can hold 32 oz or a little over 6 cups. Or, for a visual representation, stretch your hand out.  This is about how big your stomach will get when full.

As long as you keep in control and don't let the food control you, you will be on the track towards a healthier you.


Thanks for reading!

In Greek Yogurt

As this yogurt becomes more popular, it's availability and shelf space is expanding. This is great news for all you health conscious people out there! Not only is it lower in sugar compared to your everyday light yogurt but it is higher in protein too meaning you stay fuller longer. :-)

Some of my favorite brands include Fage 0% and Chobani. Both can be found in bulk at Costco for when you really fall in love with the stuff. But, if you have never tried it and are interested, the consistency and textured can be compared to that of sour cream. Most people I know who have not given greek yogurt a chance have told me it is because they don't think they could get over the thickness of it. I can tell you that after eating Greek yogurt, I will never go back to the light stuff. Below is a comparison of Yoplait Strawberry, Chobani Strawberry, and Fage.

Brand	Yoplait Strawberry	Chobani 0% Strawberry	Fage (Fe-yeh)  0%
Calories (170g)	170	140	100
Fat	1.5g	0g	0g
Carbs	33g	20g	7g
Sugar	26g	19g	7g
Fiber	N/A	.9g	0g
Protein	5g	14g	18g

 If strawberry isn't your thing, Chobani also comes in Apple, Black Cherry, Blood Orange, Raspberry, Pomegranate, Passion Fruit, Plain, Honey, Blueberry, Lemon, Pineapple, Mango, Strawberry Banana, Peach and Vanilla. I have tried all of these and can tell you first hand they are delicious. Experiment them alone or topped with fresh fruit, nuts, jam, or mix with cereal.
Don't let me limit the brands you try, test out some of those below and see what you like!

• Dannon
• Noosa
• Oikos (Stonyfield)
• Greek Gods
• Vosko
• Brown Cow

Thanks for reading :-)