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 :-)

In Water

The human body is about 60-70% water, so how much should you be drinking? This question has been around a long time, and the truth is, there isn't a definite answer. Your water needs are not dependent on one factor and there is no formula that spits out the perfect number of water glasses we should consume. The Institute of Medicine has recommended that men get about 13 cups of water while women drink 9 cups per day. However, what we should be aware of is all the health benefits that come with drinking water not to better understand why. 

Water is the main component to your body and every system depends on it- to rid toxins, hydrate, carry nutrients, and provide moisture. 

While many can argue they are getting the recommended amount through their soft drinks, coffee, tea and what have you, these all contain caffeine. Caffeine is a mild diuretic preventing water from reaching its appropriate destinations. 

Also it is important to know that you can drink too much water. This is referred to as water intoxication, and happens when the sodium levels in the blood are diluted.  It cause an imbalance of water in the brain (hyponatremia) meaning water rushes into the cell, expanding tissues, and swelling the brain. The effects resemble something like alcohol intoxication and more serious conditions result in seizures, coma and possible death. Too much water is most commonly seen in athletes who have lost water and electrolytes. They take in water but have not replenished the necessary sodium levels. It is important to take in a balance and a good sports drink should do the trick. 

Other benefits of water include

• Helps with metabolism
• Regulates body temp
• Aids in joint health
• Protects organs
• Lose weight
• Stay alert

Thanks for reading!

In Spin Class

If you have never tried spin and you are looking for a huge cardio calorie burn- try spinning. On average, in a 1 hour spin class, I burn anywhere from 700-1,000 calories (according to my heart rate monitor). Not only will you get your ass kicked but you will build up your endurance.

Since spin is a high intensity cardio workout, you will be sore the first couple times you go. This is a great thing! Why you ask? Because when your body goes out of its comfort zone, it has to rebuild the muscles that were overworked. The larger the muscles worked during exercise, the more muscles it takes to rebuild them. Large muscles, like the legs, take a couple days to rebuild and in order to make this happen, your metabolic rate is increased = more calories burned during this time :-)

One of the best parts of spin class is you are in control of your bike which is especially great if you are new to class! This doesn't mean you should slack off but if the class is a little too hard for you,  you can easily adjust the fly wheel (resistance level) and the instructor won't know if you are at a level 7 or a level 5.

Yes an hour is a long time but with a planned workout and speeds/resistance/position constantly changing, it goes by fast. After only a few classes, you will feel a difference in  your legs, gluteus, back, and abs.
Spin is also a great way to give your knees a break from any other work outs you have been pushing your body through.

Most of the time a knee injury is due to an issue that is going on in the hip, just like a quad injury is because the hami is tight. When you spin you are relieving pressure on the hip and knee... happy hip, happy knee. Or for all those who have ever had shin splints, this is also a great alternative to get pressure off those muscles. Do make sure to have your instructor position your bike properly so you don't cause any harm or injury to yourself and be sure to watch your posture.

If you are still looking for a reason to try spin, I will tell you it is a great stress reliever after a long day at work!

 Happy Spinning and thanks for reading!

In Ezekiel 4:9 Sprouted Bread

If you have never tried this bread I strongly suggest you do. Let's do a comparison.
I went with Nature's Own Whole Wheat bread (just choosing a popular brand) and compared it to Ezekiel's Whole Wheat.

Brand	Nature’s Own	Ezekiel
Calories	50	80
Fat	1g	.5g
Carbs	10g	15g
Sugar	1g	0g
Fiber	2g	3g
Protein	4g	4g

From this it appears that Nature's Own might be the better choice because it is lower in overall calories but looking at the ingredients may change your mind.
The first couple of ingredients I actually recognize but then by ingredient 8 you get to Sodium Stearoyl Lactylate. What is this you ask? It is a dough conditioner to make the gluten in the bread stronger and increases the volume of the loaf. So it looks like you are getting a lot of bread but this filler does not fill you up at all. It's also used as a fat replacer, sugar replacer, and shelf life enhancer all to cut down on production costs. So really, it would appear the company is more concerned about operational spending rather than producing something good for us. Also, SSL is used as as an emulsifier basically meaning it takes oil and water and makes a mixture.
Some other ingredients include monoglycerides, calcium iodate, ethoxylated mono and diglycerides, calcium peroxide, datem, azodicarbonamide, calcium suflate, monocalcium phosphate, and soy lecithin. =What??

Let's delve into Ezekiel's ingredients, ready?
Organic sprouted whole wheat, filtered water, organic malted (dried) barely, organic sprouted whole millet (small seeded species), organic sprouted whole barely, organic sprouted whole lentils, organic sprouted whole soybeans, organic sprouted whole spelt (wheat species), fresh yeast, and sea salt. Pure goodness.

This bread is not only made with ingredients I know (and can fully pronounce) but this is one of the most filling breads I have ever eaten. This coming from a girl who could eat bread all day every day. My theory: while we all love to pig out on things that aren't good for us (guilty), at the end of the day I want to know I am fueling my body well. I make it a priority to know what these foods are and among them I have found Ezekiel. I should tell you, that you will find this amazing bread in the frozen food section near the vegetarian products (Boca burgers, MorningStar, and Annie's). Also this bread does run on the more expensive side ($4-5/loaf compared to $2-$3 of the regular stuff) but in my opinion it is worth the extra few dollars to know I am fueling my body well.

Thanks for reading :-)

In The Non-Cotton Sock

A couple months ago I complained to the owner of my local running store that I was developing multiple blisters on the bottom of my feet ("battle wounds"). Normally I wouldn't care but I become a bit agitated when I have to end my run early because the pain is so bad. I was surprised when he didn't ask how old my shoes were or where I was running but the kind of socks I was wearing. To which I responded with your average bulk pack of ankle cotton socks from Costco. Immediately he told me "Cotton's Rotten. Go pick out some new ones on the wall and then we will talk about shoes." 
Yikes, I felt naive. So simple but something I completely overlooked.

I'd be lying if I said my blister went away for good. BUT I can say they are not caused by my socks, rather when I am wearing a new pair of shoes for the first couple times.

 I haven't tried enough brands to tell you which ones are best but the first brand I did buy (and have stuck with) have been wonderful. These are the SofSole Socks Coolmax Performance socks and you should be able to find these at your local sporting goods store. Other popular brands include PowerSox and Softwick which categorizes their socks by sport.

If you still aren't sure what is for you, as a general rule I recommend going with a sock that is around 50% polyester and higher is better. You want your foot to be able to breath in the sock but at the same time isn't falling down to the bottom of your shoe while working out. Therefore, try to find one described as a lightweight compression sock. Test some out and see what is right for you, I guarantee you feel the difference.  

In Almond Milk

Almond milk has many health benefits over cow's milk and we can start by looking at the the sugar content. Your average 8oz glass of Skim contains 12g of sugar compared to the average Almond that contains 7g of sugar.

Don't get me wrong, whole milk has a lot of nutritional value as well but with whole milk comes a lot of fat, 24 mg of cholesterol to be exact. Almond milk contains vitamins & minerals including E, magnesium, potassium, iron, zinc, calcium and depending on the brand, only contains 40 calories per serving! The fat found in this milk is healthy fat, unlike coconut milk that contains trans fat. Meaning it raises your bad cholesterol (LDL) and increases your risk for coronary heart disease. In 2011 alone, the US spent $1.33 billion on lactose free drinks while the gallons of cow's milk consumed per-capita continued to decrease.

Now let's turn our attention to rice milk which is also making more of an appearance on the shelves these days. Seeing that rice is a grain, this milk contains 23g of carbs and a little under half of those are from sugar. It will break down quickly (leaving you feeling hungry) and the chocolate versions are even worse. 

Then comes Soy milk. This, along with almond milk, are tied for the healthiest non-dairy milk and are among the 2 most popular dairy-free milks in the industry today. You will find Almond milk to be less starchy and best for the calorie conscious while Soy has more proteins. Both have high amount of fiber as far as milk goes. Also they have a higher content of (natural) vitamins and minerals when compared to the cow. The best thing about these two, the vitamins can help raise your basal metabolic rate = more fat burned & calories = :-)

Other benefits of Almond Milk include

• Free of saturated fat
• Gluten free
• Lactose free
• Contains about 455g of calcium (almost 50% more than cow's milk)
• Rich in antioxidants
• Soy Free

I recommend Blue Diamond Unsweetened Milk and if you are within distance of a Trader Joe's, there store brand is delicious! If you are just making the transition, starting with the chocolate- it might be easiest. 

In Vibrams

I believe in barefoot running. After reading "Born to Run" (and if you are among the 5% of runners who have yet to read it, I strongly recommend it), I became intrigued with the idea of barefoot running. Meaning, unless I am running on a beach or AstroTurf, I will never go completely naked below the ankle, but I'm willing to get as close as possible. I had seen the famous "FiveFingers" shoes before when I was still in high school and wanted to try them. After I mentioned something to my cross country coach, I was surprised he share the same interest. He didn't own a pair but really enjoyed the few pairs of the Nike Free's he owned.
So fast forward 7 years and a semi-impulse buy, I am now a proud owner of Vibrams. I do own light weight running shoes already but I will be the first to tell you, nothing is like Vibrams. The first time I left on a run I felt like I forgot something back home. As I headed down the street, I had many perplexed looks at my "Smurf Blue" feet from passing cars and I couldn't help but smile.
The first mile and half felt awesome and my foot landing was completely altered but it felt normal. Muscles in my calves regular shoes don't seem to call on were triggered awake. I felt great and just as I was thinking I will be fine to do the last 800m of the 2 mile loop, the cramping set in. I knew I would be sore, but that didn't even begin to describe the feeling. For the next 3 days my calves were in knots and walking down the stairs became a striving effort.
I will continue to do short runs till I can build up to longer mileage and would recommend nothing longer than a mile for a first timer. It's hard to describe what it feels like to run in Vibrams only that I can say you have to try them to know.
For more information on barefoot running, first read "Born to Run" and then a simple 'barefoot running' search in Amazon will return sufficient suggestions. Happy running :-)

In Honey

I believe in the natural goodness of honey. Not only is it a nice sweetener to tea but it can help boost your athletic performance. According to Runner's World, athletes that consumed a TBSP of honey every half hour with water, performed ending sprints just as well as those taking energy gels. What the secret? Honey contains certain sugars, specifically glucose and fructose, which store tons of reserves in the liver = endurance. The glucose is used right away where as the fructose is stored for later (finishing kick).

Other benefits include

• Providing vitamins and minerals
• Antioxidants
• Helping with digestion

Remember the lighter the color the sweeter and milder the taste (Clover) where as darker (Buckwheat) are bolder and more malt-like.

Now you can even buy different flavors of honey in a single serving straw- certain grocery stores will sell these and you can always buy online. Flavors range from lime and cherry to rootbeer and pina colada!

In The Stick

I believe in massaging your muscles. In a perfect world, I would go to a masseuse every couple days for a professional to do this for me, but this is the real world. There are a lot of massage tools available on the market today that will keep your wallet satisfied. However, there is a lot to choose from:
Manual vs electrical, roller balls vs wooden knobbles, body bone vs trigger point, and the list goes on and on. So how do you choose?
It's all about preference and if you aren't sure exactly what you want I recommend going with a manual tool for portability. If you want something to really target an area like a knot in your neck or plantar fasciitis in your foot/feet go with something where you can really control the pressure level. Meaning, don't buy a massaging rope that has you pull across and over the neck, it will hit areas that may not have been sore to being with. For pain like roller massagers or trigger point massagers are great.
My favorite is The Stick. It is the perfect size to stow in your gym back or in your closet next to your running shoes as I reminder after your workout. So what is this thing? Just like its name, it is a stick that looks very similar to a rolling pin and you use it the same way, but on your muscles. It is amazing for relieving cramps and working sore muscles. Best is, you choose how much or how little pressure is applied and unlike a foam roller, there are handles.
For a complete selection of different massage tools listed above, click here.

In Green Tea

I believe in the natural goodness Green Tea has to offer. Increased studies have uncovered many benefits of this super drink including lower risks of heart disease and certain cancers. The antioxidants called catechins are the ones responsible for damaging the DNA found in carcinogenic cells.
Further, poly phenols and caffeine found in the tea extracts have been able to speed up the heart rate and the metabolism by 4%. Before you go on a green tea kick, you should know the tea will not give immediate weight loss results, but that isn't a reason to chuck it aside.
According to a study published in the Archives of Internal Medicine, Green Tea reduced the risk of hypertension by 46-65% of regular consumers apposed to non-consumers of tea.

Other benefits include

• Prevention of rheumatoid arthritis
• Delaying the reaction of gastric and pancreatic lipases -> converting calories into fat
• Rich in vitamin E which slows the aging process
• Improves your immune system
• Contains caffeine to wake you up

If you aren't fan of plain green tea but still want the benefits, you can always try a flavored green tea. Bigelow sells Mango , Mint, Lemon, Blueberry, and Peach. For a sweeter taste, I recommend adding some honey or agave nectar. Finally, for a more refreshing taste try your tea iced! Happy drinking :-)

In Good Music

The right playlist can change everything when it comes to your workout or even day. I listen to Pandora all day at work and while the occasional distraction of flipping through songs does happen, I know the music makes me more productive. Better yet, music puts me in a happy mood which can be contagious!
If you aren't a fan of the airwaves while working out, I have found listening while cooking is a great stress reliever!
Starting a run off to the right song really makes a difference in the number of miles I do or how I feel during it. Music can be my extra element of escape- running gets me out the door but music puts me in a high making me forget I was even running to begin with.
Need a little help on your next ride or run? I recommend jog.fm. Here you can find playlists by the bpm or pace!

♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫♪♫

In Cross-Training

I believe in cross-training. I have ran 5 half marathons and countless 10 and 5ks all my life. It wasn't that I really started to see improvement in my times till I started working out in new ways. Now I strength training at least 2 times a week, pop into a kick boxing class every now and then and attend a spin class 1-2 times a week. Did I mention that I only run about 2 times a week? My longest run is always on Sundays (when weather permits) only because this is generally when races are held.
Cross-training allows our body to recover certain muscles while working new ones (active recovery). If I swim, I can really work my arms and core but I get to give my calves a rest.

Other benefits include:

• Injury prevention
• Increase endurance (greater running fitness)
• Rehabilitation
• A chance to try new sports
• Keep you motivated

Whatever it is you try, make sure it is something you enjoy. Remember this is your active recovery! It should be fun not just work :-)