Gym Etiquette 101:

Running with the wind at your back, the sun warming your shoulders, is a euphoric feeling. Sweating in a cotton t-shirt, without a water bottle, in hot weather on a humid day produces quite the opposite feeling (and quite possibly, heat stroke). When the temperature and the weather conditions aren't conducive, it's time to hit the gym. While it may not offer a cool breeze or lush scenery, fitness centers do have many benefits, often unattainable outdoors. Weights and circuit training machinery allow you to work every major muscle group, group exercise classes (step, pilates, kickboxing, etc.) allow you to work up a sweat in a group of fellow gym rats without the effects of the sun, and a water fountain is only paces away!!

I stumbled upon an interesting article in the Huffington Post about the most common faux pas when utilizing a fitness facility. Next time you're at the YMCA or LAFitness, be sure to avoid making any of these:
http://www.huffingtonpost.com/2011/07/14/gym-etiquette_n_897580.html?#s308176&title=Leaving_Sweat_On
1. Leaving sweat on the machines (ew! sanitize your germs)
2. Resting for too long
3. Using your phone
4. Eating/Drinking on the Gym Floor
5. Hogging a machine (share!! 30 minutes max.)
6. Leaving weights out
7. Hovering
8. Interrupting a class (as an instructor, this is a BIGGIE!! arrive 5 minutes early and stay for the cooldown. be courteous.)
9. Misusing the locker room
10. Leaving your bag out
11. Not reporting issues

Try avoiding these gym "no-no's" next time you stop in. But DO stay hydrated, stretch and fuel properly!!

The Secret:

What if I told you I know the secret to health; increased energy, disease prevention, improved mood, sound sleep, clear cognition, an overall feeling of well being? You'd shake me until I shared it with you, right? At least I hope you would (for your sake). Well, here it is...
You can achieve all of those things through the secret of: EXERCISE. The killer body is just added incentive.
Sometimes I think we become so obsessed with the numbers: weight loss, inches, pounds, etc. But exercise has so much more to offer than just toned thighs and a tight tummy. Don't get me wrong, those are wonderful goals to strive for, but let's not lose sight of just how much a good sweat session can do for our whole being. A regular workout routine extends far beyond looking great in a bikini.
http://www.fitsugar.com/Health-Benefits-Exercise-18302488?utm_medium=html&utm_source=digest_email&utm_content=post_title

CHALLENGE: the next time you're feeling tired, sluggish or grumpy, resist curling up on the couch with a bag of potato chips and go for a bike ride instead; play tennis with the family, try some yoga poses, or jog around the block while you pray/mentally organize your next lesson plan. Be active and watch not only what it does for your waistline, but for your whole self - mind, body and soul!!

paging Dr. Oz...

Longevity, wellness, strong bones, mental clarity, supple skin, age, health and happiness - just what the doctor ordered. These are all things we wish to obtain and sustain from young to old, but how can we live our lives in such a way so that we are prone to achieve this goal? Dr. Oz (a personal fave) shares with us his Top 10 Daily Essentials, to encourage a healthy heart and a happy soul. Here they are:

10. Eat a hard-boiled egg every day: 13% of daily protein and only 4% of our daily caloric intake. Eggs fight frailty and boost brain function.
9. Check your poop: as taboo as the subject might be, your waste is a direct representation of your organ function. Remember, metabolism occurs at a variable rate, different among individuals.
8. Make veggies half of every meal: complete with essential nutrients it's important that we aren't denying our bodies the vitamins they need to function optimally. Throw together a veggie omelette for breakfast, order a salad or make a vegetable stir fry for lunch/dinner.
7. Take half your multivitamin in the morning and half at night: supplying your bones, muscles and organs with the nutrient it needs is fantastic, but our bodies are unable to absorb a full dose at once. Make sure you're getting the most out of your supplement.
6. Supplement with a bone-boosting cocktail: Vitamin D3, Calcium and Magnesium - protect your bones!!
5. Get at least 7 hours of sleep: allow your body a chance to recharge, keep your cognition sharp and discourage over eating by going to bed early.
4. Have sex (*note: I am a firm believer in abstinence until marriage): sex not only promotes relational affection, but also boosts brain health and reduces stress.
3. Breathe and stretch for 5 minutes: roll out of bed and reward your body with a stretch session, loosening your muscles and joints (better yet, schedule time for a workout, cardio and strength).
2. Eliminate simple sugars: anything that's white and/or processed should be absent in your nutritional plan. Simple sugars are largely to blame for the obesity epidemic in America today.
1. Sit less, move more: "for every hour you spend sitting a day your risk of death increases by 11%" what!? who wants to go for a bike ride? (raises hand). Try to get 10,000 steps a day.

How many of these do you currently practice? Which ones do you need to work on? Put these into effect and Dr. Oz assures a healthier, happier life.
http://www.doctoroz.com/videos/dr-ozs-top-10-daily-essentials

hello Bob Harper!!

Raise your hand if you watch The Biggest Loser...(raises hand)...I was addicted this season! I get so caught up in the personal lives of the contestants, the trainer techniques and the pound losses/gains. For those of you who DON'T know - gosh, you're missing out, Bob Harper is one of the trainers on TBL. He emphasizes balanced nutrition, cardio and strength training. He even practices yoga in his free time (swoon). So, when I stumbled upon his 2011 Monthly Bikini Workouts in SELF magazine, of course I had to pass them on.

Here it is, broken up by month: Bob Harper tells you what you need, shows you how to do it, and gives you tips and encouragement along the way. So whip out those bikinis girls, it's summer time!!

Month 1: http://www.shape.com/fitness/bikini-body-countdown/bob-harpers-bikini-body-workout-month-1

Month 2: http://www.shape.com/fitness/workouts/strength-training/total-body/bob-harpers-bikini-body-workout-month-2

Month 3: http://www.shape.com/fitness/bikini-body-countdown/2011/bob-harpers-bikini-body-workout-month-3

Month 4: http://www.shape.com/fitness/bikini-body-countdown/2011/bob-harpers-bikini-body-workout-month-4

Keep us posted on your progress. Which exercises make your body feel the strongest? 

On your rest days (one day a week, of your choice), catch an episode of The Biggest Loser, it won't disappoint. Real people + real struggles + health (sweat, fitness, nutrition, and the best training team) = motivational entertainment that changes lives. 

PS. It's a shame Bob is already dating his TBL co-star Jillian Michaels, he sounds like a real catch!! 

"Wait Training"

So lately, my fitness goals include: build lean muscle and weight train regularly. I'm in the business of putting on some healthy weight and building strength. The fantastic thing about weight training is that whether you're looking to put weight on or take inches off, it's the BEST solution. Replacing fat with muscle is something everyone should be pursuing!! Muscle burns more calories than fat, which will thereby increase your RMR (resting metabolic rate - i.e. calorie burn). Not to mention you will replace your jiggle and squish with a healthy, sculpted physique.

I'll admit it, sometimes I am more than little intimidated by the circuit training machines. I sit down, pick a light weight, do a quick 3 sets of 10 reps, and move onto the next exercise. STOP RIGHT THERE. The Journal of Sports Medicine and Physical Fitness found that "Exercising slowly can bring quicker benefits". In summary, the control group did 10 repetitions of a dozen exercises, pulling the weight up and bringing it down in 2 sections (each direction) - the usual pace. The experimental group performed 5 repetitions, 10 seconds up, 4 seconds down. Results yielded that women who performed slow-speed training attained 50% greater strength gains than the subjects who performed standard-speed training.

Ken Hutchins, an exercise theorist recommends using an amount of weight you can manage competently, performing each exercise until you can no longer lift. Conduct two 20-minute sessions a week and you'll be well on your way to increased strength and bone growth - without injury!!

So, the next time you're at the gym, forego the treadmill or the elliptical for a strength-training session. Go slow - fatiguing your muscles. You can even ask one of the trainers on the floor to demonstrate the machines/dumbbells for you. Or take a buddy who is a experienced in the weight lifting department!!
Strength training is something anyone and everyone can benefit from.

CHALLENGE: add two 20-minute strength training sessions to your routine this week. Let me know what moves you do and if you feel sore the next day (it's a good feeling, I promise!!)

Interval Training 101:

Slow and steady might win the race, but it's the girl who trains with intervals that gets the best workout. Interval training captures the art of "surges" - pairing a comfortable pace with a sprint (or significantly quicker push). Here's an example: walk for 2 minutes, jog for 1 minute, repeat 10 times. Find something comfortable, then go HARD for short bursts of time. It's been said that interval training burns the most calories, keeps your heart rate in fat-busting mode, and also allows you to get the same (or better) workout in HALF the time.

Sounds great, right? I thought so too. Turns out, it's a lot harder than it sounds (at first). When I go out for a bike ride or a run I often get lost in my thoughts, methodologically pounding the pavement for several miles, never adjusting my speed significantly (albeit, I miiiight get a bit slower towards the end of my workout). I'm not a speedy kind-of girl. BUT according to Fitness Magazine, I should be.

Here are several key benefits to adopting an interval training lifestyle: "Interval Training..."
- targets your belly fat (come on! who can argue with that!?)
- makes you faster (whether you're a swimmer, cyclist or runner)
- promotes after burn (meaning, once you leave the gym your body is STILL building muscle/burning fat. bring it on baby!!)
- saves time (meaning you'll still have time to grab lunch with the girls or treat yourself to a manicure)
- increases your endurance (so you'll be faster AND stronger)
- decreases your resting heart rate
- can be used with every kind of cardio (whatever you enjoy most!!)
http://www.fitsugar.com/Why-Do-Intervals-17638733

I promise to give it a try if you do. The benefits are hard to argue with. So, whether you prefer the elliptical or the pavement, try picking up the pace throughout your next workout. Deal?
Regardless of what you do, remember to STRETCH and cool down!!!

Foodie Feature: the Frittata

RECIPE ALERT: the spinach & feta frittata.

I have recently been introduced to the concept of the frittata. Basically it's a quiche-like dish that you can add any array of veggies/cheeses/meats to, according to your breakfast or brunch preferences.

I stumbled upon this delicious looking recipe including spinach, feta and tomatoes. yum!!

If I can construct the masterpiece resembling that featured above (mine looked slightly different, with sliced tomatoes decorating the top of the frittata), so can you. This is the easiest recipe to follow. 

Prep Time: 10 minutes

Cook Time: 45 minutes

Ingredients: 

- 4 cups of baby spinach

- 2 roma tomatoes

- 9-12 eggs (depending on the depth of your dish)

- 2 cups of feta cheese

- 1/4 tsp of garlic powder 

* I substituted pepper and italian seasoning for the garlic powder

Directions: Preheat oven to 350 degrees. Grease a 9" pie plate. Set aside 1/2 cup of feta and 6 slices of tomatoes. Beat eggs in a bowl. In an additional bowl, combine spinach, feta, and the remaining tomatoes. Mix. Put the spinach/feta mixture in the pie dish, place the aforementioned 6 tomato slices on top, and pour the beaten eggs over the dish. Sprinkle the last 1/2 cup of feta on the top. Bake for 45 minutes or until golden. 

This dish is best eaten warm out of the oven, but is just as delicious the next morning (remember to refrigerate after cooling). Seriously, this is a MUST for your next family breakfast or brunch extravaganza (it can be healthy too). Be creative!!