Life after the stork has dropped off your little one

Wow, why hello there blog, it sure has been a while! February to be exact. Well, quite a lot has happened since then. I had a healthy baby boy on April 3, 2015, Cullen Bond Dehestani, 6 lbs 11 ounces; and man oh man were people right….your time sure does melt away (along with your heart every time you look at your baby, well except maybe when he’s screeching like a pterodactyl). So needless to say I haven’t had a chance to get back to blog writing for over 6 months but it’s been on my to do list and here we go!

I worked out right up to the day before going into the hospital on April 1 to start the delivery process (I decided to opt for a one week elective early induction offered up to me by my doctor). I met my good friend April for a warm vinyasa flow class on March 31^st. This selfie was right at the end of the class, I knew it would be my last workout before Cullen would make his debut so I made it count and we had a nice flow followed by a trip to Starbucks.

At this point (and for a good 4 weeks prior) my feet and hands had swelled to epic proportions. What the?! I thought swelling only happened when pregnant over the steamy summer months, not winter. Um yeah…not so much.

I no longer could fit into my sneakers so begrudgingly went to Marshalls and found a pair of New Balance’s size 10.5 that I could squeeze my swollen tootsies into (sockless and very lightly laced mind you). Yoga was my go to form of exercise in the last month of pregghood as wearing sneakers to workout was not very pleasant. I used yoga blocks under my palms often as it helped alleviate some of the discomfort from the swelling in my hands. I worked up until the day I went into the hospital, taking my last client that morning and then proceeding to Be Styled for a blow out, they even stamped my Be Styled card with a few extra blowout punches (hey, I’m glad some people like to throw us preggos a bone or two now and then). I painted my nails, packed up my bag, and had cake, pictured below (leftover from a “baby shower” party my husband’s coworkers threw for him that afternoon, so no I didn’t eat all of that) and pizza for my last meal before heading on into Brigham and Women’s for our 7pm check in (here is the last selfie before getting the labor and delivery process started)!

Now I am 5 and a half months postpartum and have lost the bulk of the 44lbs I gained, still working on the last 3, the stomach is the last part to return to its’ former self and slowly I see more ab definition as the months go by, I mean come on, when your waist size increases 15 inches it takes a while for that to get back to normal. Here I am at 5 months postpartum. It’s a game of slow and steady.

I cannot express how important it is to continue to exercise and stay active through your pregnancy. It won’t be perfect and there will be days when you feel super tired and sluggish. You will not be able to run as fast, and perhaps have to eventually stop running altogether as your pregnancy progresses, you will worry that you might rip your tight holding on for dear life leggings while in a wide legged straddle stance in yoga class, you won’t be able to do certain exercises, but just keep on keeping on. Move your body at a pace that feels comfortable and listen to YOUR body, not what others around you at the gym or in yoga are doing. If you start to feel over exerted, take a rest, drink water.

Even though you cannot see your abs as you progress along in your pregnancy, thinking they have been swallowed up by the huge beach ball that is your baby belly, they are still there and need to be kept strong, along with the quads, glutes, hamstrings, triceps, biceps, and every other muscle group in your body. Once all the fluid dissipates after your pregnancy, your muscles will begin to emerge once again and you will be so thankful you still have your muscle tone along with the strength you maintained throughout the pregnancy. After having Cullen I was itching to get back to being active asap and was starting to get that icky not feeling like yourself feeling you get when not working out for a few days (my feet became more and more swollen after delivery which I had no idea can happen to some women)! This is a photo of my feet 5 days after giving birth.

Once that gradually subsided, with the help of a diuretic, within about 10 days I could walk more easily (and fit actual shoes onto my feet). I started back with a yoga class 2 ½ weeks postpartum and getting back to running at 3 weeks with a very slow 3.5 miles. I asked my doctor of course first and advise you to always check in with your doctor to make sure it’s ok for you to start back slowly.

Now pregnancy and the weeks that followed it seem like (sort of) a distant memory and I am fully back into my routine. Because I now have a child and time begins to be not so plentiful, there are days I can’t get to that yoga class or class at the gym I’d like to take, but instead I’ll go for a run or walk with him in the jogging stroller or do a short circuit in my living room. There are days when I have no time to get a workout in. But you fit it in when you can and something is better than nothing. My arms are also looking more muscular due to carrying him and all of his baby gear, so that’s an added bonus. You can do what you can do, make the effort to figure out ways to move your body and eat healthy 80% of the time and you will get back to where you were pre-baby. It’s a slow process that I was very inpatient with in the beginning, but trust that your body is an incredible thing that was able to produce and bring a HUMAN BEING into this world, if you can do that then you can certainly get back to being just as fit and strong (and maybe even more so) as you were pre-baby. You’ve got this!

Exercising in your third trimester, is it time yet?! ~ My experience

Baby Dehestani has been clocking a decent amount of hours at the gym and in yoga classes during the third tri. Pregnancy isn’t a picnic but I’m making it through, one sweat sesh at a time, and feeling much better because of it!

I have been having some swelling in my hands, feet and ankles along with some hip pain. I get a lot of stares and compliments when working out (like it’s such an anomaly for a pregnant woman to be exercising, what did you think we’d be at home on the couch eating bon bons?) Guess what?, people move out of your way when preggo, so I am able to get my pick of wherever I would like to set up my circuits.

33 weeks and an extra 28lbs has slowed me down a bit but I am happy to report that I do not yet have the “waddle”, although this may be inevitably on its’ way. My advice to pregnant women is to continue being active. There are definitely days I’m feeling tired or achy, but I make myself “just do it” and I’m always glad I did. You will never regret a workout, just slow things down to what feels right in your body. I’ve prohibited myself from taking group classes at the gym because I know my competitive nature, and I could potentially push myself a bit too much. Know your limits and tendencies and work within that throughout your pregnancy.

I’ve had to give up running which I miss dearly. Cramping along with the constant preggers peeing factor did me in. I will be very much looking forward to getting back to running post-baby. Along with being able to get back to the full array of ab exercises and exercises and yoga poses that require you to lie on your stomach. Speaking of yoga, my friend Andrea and I (because of our Starving Yogis blog), were invited to do yoga in the window of Lululemon’s Natick store, a few weeks back. I most likely was the only preggo ever up in that window, there were some poses we didn’t do due to my “condition”, but for the most part we flowed through many traditional poses and rocked it out for an hour. It’s nice to let other women see that hell yeah you can be 8 months pregnant and still get up there in a window in a bright orange tank at a busy mall and be every bit as amazing of a yogi as you were pre-pregnancy.

Just because you are pregnant doesn’t mean you are any less sexy either! You don’t need to crawl under a rock for 40 weeks, rock what you’re working with. I did some oh la la sexy boudoir maternity photos at Ma Cherie in South Boston and am so happy I did. Will be great to look back at them.

Over these next 7 weeks (or who knows, maybe more, maybe less), I am getting excited and curious to meet the baby. And who knows, my odds of going into labor while training clients, at the gym, or in a yoga class, are pretty good…so fyi, the Brigham is where I’ll be delivering if I need a ride there 😉

Exercising in your second trimester ~ my experience

Well I am officially over the halfway point of pregnancy, cheers to that! My favorite “maternity” pants have become my Teeki yoga pants which just happen to be made of recycled plastic bottles so at least I am helping out the environment with my purchases, they seem to have an infinite amount of stretch which is a friend of any preggo. I am now at 5 ½ months and have gained 14lbs and added 6 inches to my waist so far. I have separated my workout clothes into piles of “too tight”, “can still squeeze into”, and the “super loose” pile. Thankfully I own A LOT of workout clothing. Here’s me at 14 weeks, 18 weeks, and 22 weeks; growing, growing and a growing!

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I am staying active and have not adjusted my eating. My pace has slowed down even more so and I become winded quite quickly. My standard run of 6 miles has been dropped now to 4 – 4 ½ miles. After running this distance I feel the same amount of fatigue and tiredness as running a marathon pre-pregnancy. People aren’t kidding when they say it takes A LOT of energy to grow a baby for 40 weeks!

I attend yoga classes 2 to 3 times a week, at least 1-2 runs and try to get at least one strength training workout in. It is sometimes (mostly all the time) mentally frustrating to not be at my normal level of athleticism (and clothing size), but I take one day at a time and realize this will not be forever. As I progress further along and enter the third trimester, I may need to back off on running and sub in more strength circuits….there really are just not enough Starbucks along my usual running route to accommodate a pee stop every 10 minutes. I have added hot water with lemon to my morning routine and has worked wonders for the pregnancy induced slowing of the digestion system. My blood pressure was dropping very low due to pregnancy but has now leveled out to an acceptable level and I am no longer getting headaches and dizziness that accompanied the low BP.

I purchased a bright orange BOB Revolution jogging stroller over the weekend which has gotten rave reviews from many of my friends, I am very excited for the stroller and to be able to start Baby Dehestani off early with running! On the fur baby front: Zubi is enjoying her time being top our #1 child while she still can. She will always be our “daughter”.

That’s my update at 22 weeks! More to come once I’m into the third trimester!

Exercising in your first trimester ~ my experience

So, here’s a little insight into my first trimester of pregnancy and my exercising routine. Everyone’s experiences are different and individual but maybe my experience will help other women who are going through the same thing. First off, I successfully completed a traveling burpee mile in my first month of pregnancy, the white board photo of completed burpee mile trips down the Catholic Memorial football field will be framed and hung up in the baby’s nursery!

Note: this competition took place before the morning sickness (which for me was really all day nausea) and lethargy set in. These lovely symptoms kicked in the following week. I had heard many of my friends who have babies talk about the nausea and overall tiredness some of them felt while pregnant and well let’s just say you have no idea what they really mean until it happens to you. Fitness is a very big part of my life and I am keeping up with my fitness routine as best as I can.

The first trimester was so tough but I made it through. A constant state of motion sickness is the closest thing I can describe it to. My doctor recommended taking a combo of ginger root capsules, B-6, and Unisom (odd trio but it really seemed to help a bit). My normal pre-pregnancy out for a normal run pace of 9-10 minute miles became 11-12 minute miles on a good day. I would run some and then get too winded to keep going so then would walk a bit and then start up my slow as molasses pace once again, all the while feeling like I could throw up at any given moment. Months of mentally and physically pushing through this was more difficult than any marathon I’ve ever run. For weeks I would say to myself “ugh this is so pathetic, my performance is dragging and this is SO frustrating”. My brain would tell my legs to move faster but they just wouldn’t. But I kept on working out, moving my body, albeit at a tortoises pace. I bagged the hot yoga for the first tri and stuck with unheated yoga. My friends have been great showing me support in my “condition” and slowing down their pace to match mine on partner runs and taking yoga classes that were not 100 degrees with me. Now I am almost to 4 months and feeling a thousand times better. The nausea has dissipated and although still moving much more slowly than pre-pregnancy, I have more energy and plan to continue exercising throughout my pregnancy. Keep doing what you love. Pregnancy is not the time to introduce new exercise elements into your fitness routine. It is a time to maintain your health and fitness, as long as it is safe to do so given your individual pregnancy situation. A great resource for safely exercising before, during and after your pregnancy is obviously your Doctor, but also a book called Exercising Through Your Pregnancy, By James F. Clapp. So ladies, don’t beat yourselves up if you’re athletic performance stats during pregnancy aren’t quite where they used to be, the fact that you are moving your body is so great and you should be proud of yourselves for continuing to live a healthy lifestyle…for you AND for your-baby-on-the-way!

The JFit 360° Face-Off: A night of sibling rivalry, philanthropy, sweat, a mile of burpees and 26.2 around a track

A recap and breakdown of a night we will not forget!

Jay’s take on things:

Certain words and actions are better off separated and never associated with each other; examples are only limited by ones imagination and the few that come to mind for me are eating contests coupled with athletic events such as a 400 meter sprint or beer chugging followed by a gymnastic routine. Of course they hold an abundance of entertainment value for spectators; the participants however would endure much suffering. The same could be said about a Burpee mile/ Marathon around a track challenge. Burpees in and of themselves are a hated exercise by many and only vilified more by turning them into the most ineffective way to cover distance…known as “The Traveling Burpee.” Personally completing a Burpee mile a few years ago I felt there was no challenge I couldn’t complete which led me into this whole mess of running a marathon around a track with little preparation. I openly stated to Jen that I could roll out of bed any day and run a marathon at a pace of 8-minute miles and that it was highly unlikely she could complete a Burpee Mile….well, I was wrong! Jen challenged me to back up my statements and likewise I challenged her, thus the JFit 360° Burpee mile/ Marathon around a track challenge was born.

Having about 6 weeks to train I stopped my usual weight lifting and hit the pavement. Researching what it takes to properly train for a marathon I soon realized “proper training” was out the window! My plan was to run 7 miles twice a week and train in the Harvard Stadium stairs once per week, along with two longer runs of about 11 -14 miles before the challenge. Preserving my overall health was my main focus and overtraining was to be avoided by keeping my runs relatively short. I didn’t want to weaken my body before the challenge and figured if I could get to mile sixteen the last 10 miles would all be mental. My last run before the challenge was 14 miles long and put many doubts in my head; cramping in my calves and just an overall weak feeling in my body made this challenge more daunting and it was only a week away. Over the next week I focused on rest and getting properly hydrated as well as mentally preparing for the wall I was going to have to run through!

August 8^th finally arrived and with a stroke of luck my good friend and previous Burpee mile partner Christian Elwood decided to join me in running 105 laps around a track. Wearing the shortest shorts (and to boot American Flag shorts) I have ever worn I began running, putting any doubts about not completing this challenge out the window. Listening to Little Wayne Radio on Pandora the first hour and a half was a breeze, and then the chaffing began. The shorts I was wearing began to slowly rub away my inner thigh skin, just below my shrinking man parts. This region began to sting with the salty sweat pouring from my body. “ Expletive it, you knew this stuff would happen so just keep going” I said to myself! Around mile 16 the pain in my feet and legs became a constant thought along with anger toward myself for running my mouth and spawning this challenge. Pretty soon I wasn’t paying attention to the miles just the time, I would tell myself over and over again to just keep running, one more hour to go. The final laps to go in some ways were the most difficult, being so exhausted the last few laps seem to take forever. Eventually finishing I now look back and have a newfound respect for those who run marathons annually and will certainly not being running on a track anytime soon!

Jen’s take on things:

Like most siblings Jay and I are competitive with one another, with lots of things, um actually with everything! We are both very active and athletic, naturally having competitive blood running through our veins! Having run three marathons myself and hearing him say A) that he could pop up out of bed without training and run 26.2 miles because it’s all mental and B) that he thought that I was incapable of completing a traveling burpee mile, riled me up and led me to concoct this challenge.

In my head I thought “come on, it’s only a mile to cover in traveling burpees, I’ve got this”, well you don’t really realize how many burpees you will need to do to cover 1760 yards until you are actually on the football field and each field length is 100 yards…I’ll tell you how many..a whole shi* load! When this challenge first came to fruition, I was telling my friend Andrea about it and she said “I’ll do it with you”. I looked at her and said “really?! Are you insane?” Yop, she is insane and thus our burpee mile dynamic duo was formed. Her friend from CrossFit, Brian, also asked to join in…and then there were THREE! Andrea and I did some training, we completed a ½ mile and felt pretty good. I also did a few training rounds on my own ranging from ¼ mile – ½ mile. By far the most sore of all body parts was my abs. Shins too from all the broad jumps. Jay and I decided to turn this face-off into a charity event and set a goal of raising $1000 for a non-for-profit called Shape Up America, who are leaders in the fight on the epidemic of obesity. We raised $915 and the fundraising link is still open for anyone who would like to make a donation to get us to that $1,000.

http://www.firstgiving.com/fundraiser/JFit360/jfit360burpeemilemarathonfaceoff

Shape Up America has been working on the publication of a new e-book on the prevention of childhood obesity in infancy, Fit from the Start: How to Prevent Childhood Obesity in Infancy, and our fundraising dollars will allow them to create a print version of their new book.

August 8^th arrived and the weather was perfect, we had a table filled with fluids and snacks to keep hydrated and energized throughout. We kicked it off feeling fresh and strong.

The hours went by, one hour of burpees, then two, then three….we finished (about 800 or so burpees later) at around 3.5 hours. Myself, Andrea and Brian, all burpee-ing together down the field, chatting, getting little laughs when looking up occasionally and seeing Jay and Christian running by in their booty shorts, marking off each trip down the field on a while board. Our pace definitely started to slow about halfway through, I had to stop doing full push ups at the bottom of my burpees after about 400 pushups, our elbows started to throb and some aches began to set in.

Having partners in this challenge was so beneficial and made it much more tolerable, along with making the time go by more quickly. This really speaks to the motivating power of teammates. We also had some friends who were on the sidelines cheering us on and supporting us which meant a lot to us.

Jay and Christian were still going around the track when we finished our burpees. I decided I felt good enough to run the last mile with Jay, (a few other friends did as well), even though he looked like he wanted to punch anyone who came near him in the face! He also had a random group of high school teens hop in and run the last mile with him. One kid had an American Flag he held up as he ran near Jay cheering him on (not sure why or where he got this from, but it added a great element to the last mile stretch). I have a definite respect for Jay and Christian for A) completing a marathon without much training and B) for doing it AROUND A TRACK! This has to be a very slow (and repetitive) form of agony. We all did it and we did it together! The five of us will not forget that night and the sense of comradery and accomplishment we earned.

Bottom line: You can do anything you set your mind to. Period. Also, I will not be doing another burpee for the full month of August…maybe even September.

Ladies, Competition Not Cattiness!

I see a lot of women get caught up in constantly comparing themselves against others; “who’s skinnier” “who’s more toned” “who is too muscular” “who has cellulite” “who shouldn’t be wearing that tight dress” or “who has an amazing body but shows off too much skin”, and the list goes on and on. Instead of picking one another apart while at the same time comparing yourself to others, focus on being the absolute best version of YOU that you can be. Be confident and proud of yourself and provide encouragement and a support system for other women in your life. Be genuinely happy for others in their successes versus harboring jealousies and resentments. Be a breeding ground for positivity. Laughing at ourselves when we screw up and then getting right back at it to try again is what makes us human. The more we work on accepting our setbacks and learning and growing from them, along with being openly vulnerable, the more we can begin to banish cattiness and be truly accepting of ourselves and of others.

I was taking a yoga class a couple weeks ago and the instructor said to the class as we held our thumbs to forehead center “think kind thoughts; speak kind words”, this resonated with me and I would expand upon that to “do kind things”. The mantra that surrounds JFit 360° is “fit from every angle”; being fit on the outside and the inside, physically, spiritually, and emotionally. We should all strive to have our whole “being” in a constant “fit” state. When I catch myself being catty or judgmental of someone else or of myself, I acknowledge it, stop doing it and move on. Competitiveness can be good, it can drive you to accomplish things you never dreamed were even possible, to push harder to reach your goals. Just make sure what your competing for is helping you reach YOUR dreams rather than just trying to beat someone for the sake of being “better” than them.

We survived! Chronicles of our month without pasta, rice, and bread

Pasta, rice, and bread, three things I thoroughly enjoy eating. However, I decided to embark on a month-long experiment of cutting out these three foods from my diet. Just these three food types, not all carbs. I still consumed things like cereal, crackers, oatmeal, sweets, and alcohol. Not to lose weight per se, but to see if my body would feel any different, change at all, or have any changes in digestion and bloat. My good friend Melissa decided to partner up with me for this adventure of sorts and we kicked it off on April 1^st with a bang! Melissa describes her take on our adventure a bit later in this article.

I jotted down my weight and took a before photo and got things started! My very first food metamorphosis came with breakfast. I typically make an egg, cheese, and avocado slice on an English muffin which is a delightful combo of protein, fat and carbs. Since my English muffin was no longer, I would instead have a bowl of Quaker Quick oats oatmeal with some cranberries, sunflower seeds, chia and/or flax seeds and a drizzle of honey; I would also sometimes add a few dark chocolate chips into the mix.

Sometimes I would have an egg with cheese and avocado on these little pistachio/rosemary crisps. I still felt full and satisfied throughout my morning. Lunch was the largest change for me. Usually I am eating lunch in my car on the road in between clients, so I typically pack a peanut butter on raisin bread and a yogurt and some grapes. Easy to pack and eat on the road. I now swapped my sammy for a salad. Usually I would not have any protein on my salad so would have a spoonful of peanut butter mid afternoon. Dinner was also a big change for me as we often have rice as a side. I got used to having two veggies as sides and felt full and content.

For me it was very hard resisting warm rolls while out at restaurants, but I stayed strong and resisted temptation. It helped doing this challenge with Melissa to have an additional layer of accountability and to help one another stay on track (and also to fess up to when we occasionally slipped up (yes we are human and Easter feasts were in April)! Here are some snip its of some of the words of encouragement between Mel and I.

When the cleanse came to an end on April 30th I took my weight and photo. I had lost one pound and saw a bit more definition in my mid section. I felt less bloated and my digestion seemed better. I also felt more full when not eating these types of carbs and never felt that gross overly stuffed feeling post-meal. I did not feel the urge to snack as often between meals, and when I did I would opt for things like oven-roasted pecans that I drizzled with a little melted Brummel Butter, sugar and honey.

A week later, Melissa and I celebrated a successful cleanse reward by having pasta meals in the North End.

It tasted pretty good but wasn’t the wow factor I was expecting and think I would have felt just as satisfied with a big salad topped with a nice piece of grilled salmon. My takeaways from this cleanse that I am now incorporating into my daily diet are:

1) I am more conscious of my bread, rice, and pasta intake and limit them without fully eliminating them.

2) I no longer have a sandwich for lunch and go for a salad.

3) I am able to resist bread at restaurants now much more easily than before, it helps when you tell yourself you want to save room for your entrée rather than filling up on bread before hand.

I am now two weeks post cleanse and have lost another 3lbs just by making these simple carb modifications/choices to my eating habits. I have not altered my fitness regiment at all. The moral of this experiment, from my point of view, is this… A) you can accomplish any challenge you set your mind to and B) it’s OK to have occasional slip ups along the way, life is not an all or nothing dichotomy, just get back up on the saddle and get right back at it, and C) having peer support, a friend to help keep you motivated and to share laughs and experiences along the way, really helps you to stay on track. So, what’s your next challenge going to be?!

That’s my take. Here is Mel’s!

On April 1st I just happened to text Jen, my favorite fitness expert friend, for some advice. I had been working out and losing weight, but looking to accelerate my results, in particular to try to get rid of the belly bulge that seems to linger around. Coincidentally, she was starting a carb cleanse challenge for the month of April: not eating any pasta, rice or bread for the whole month. I was immediately intrigued and agreed to join her. Luckily I already hadn’t had anything off limits that day and was ready to go with a clean slate. She suggested we keep in touch via text and email to keep each other motivated and accountable throughout the month. Unlike me, Jen doesn’t have weight to lose but wanted to cut down on bloat and enjoys a good challenge. It was motivating to know that I had Jen to check in and commiserate with. As the first week passed, Jen and I had a few discussions about the definition of our restricted items and allowed for some compromises. Crackers, for example, were considered OK. Pizza isn’t bread per se but felt like cheating. Even though it was a carb cleanse, sweets were permitted because we didn’t want to eliminate too much at once and set ourselves up for failure.

I confronted my first test only two days later when I had dinner plans with some friends at a sushi restaurant. Normally I would have gone right for the maki rolls, but luckily the menu was expansive. We ended up having a spicy seafood appetizer, and I ordered a grilled veggie and seafood dish and was perfectly content without maki. Then another few days later I went along with my husband’s craving for one of our favorite local Italian restaurants. I watched with envy as he enjoyed a homemade fusilli dish, but did truly enjoy my salad with grilled shrimp. OK, I had ONE fusilli. Literally one! That hardly counts as cheating.

The second week of this challenge I wanted to really step up my game. I decided I would eliminate all sweets and crackers. Crackers are tough for me because they serve largely as an accompaniment for cheese, my favorite food in the world. I figured I was killing two birds with one stone on that one. It was during this week that I really started to see some material results. Combined with varied exercise including Spinning classes, playing squash, and weight training, I was noticing a real difference in the way I looked and felt. I had a lot more energy and liked the way clothes were fitting. This progress was very motivating and surprisingly I did not feel deprived. I think that gradually restricting foods rather than going immediately on a highly modified diet helped with the ability to acclimate to the changes.

I also found I was enjoying having some different options with meal planning and dining out. Dinners at home were typically grilled lean protein with a side of veggies and many dinners out were salads with grilled meat or seafood. I was impressed with my improvisation skills, including one day when I forgot my usual egg and fruit for breakfast and ended up pulling the turkey bacon and egg off of a Starbucks sandwich. At our work café, I started asking for the protein topping from whatever the sandwich of the day was on top of my veggie-loaded salad bar selection. Eating lots of greens kept me feeling full, as did drinking copious amounts of water. And wine. (Just kidding! I do love my wine though.) I was even able to resist some very delicious looking birthday cake on two separate occasions, and made it through a baby shower that had a a smorgasbord of tempting treats with just a bite of some frosting from an éclair. I learned having a tiny little taste of something was sometimes enough to quiet that voice of temptation. Other times I really didn’t feel the temptation at all.

During the third week, Easter rolled around and delicious little egg shaped candies started appearing around my house. My “no sweets” addition to the challenge gradually disappeared in a peanut butter and chocolate induced haze. For the bread, rice and pasta, I stayed true to the challenge until the end. Well, except for one cheat. I had dinner with a client at a seafood place and couldn’t resist a baked stuffed lobster (loaded with bread crumbs) and some delicious cornbread. The following day I felt lethargic and bloated, and had a headache. I think I would have felt fine if I had eaten in moderation, but I really got carried away and over ate. After confessing the binge to Jen and dealing with the carb hangover, I felt confident that I could make it through the rest of the challenge without incident. Jen had also cheated a little too, so it was a consolation that I wasn’t the only one taking a bit of a fall off the wagon. I did manage to make it through the entire month without pizza, which was quite a feat since pizza tends to be my go-to “I don’t feel like cooking” dinner.

As of May 1 I had lost 9 lbs and 2 inches off my waist. I have a way to go toward my weight loss and fitness goals, but this challenge motivated me on that journey in many surprising ways. There were lessons about moderation, discipline, and the power of peer support. And about the many delicious and nutritious things to eat that can replace the empty white carbs that tend to creep in and fill up our caloric intake. I am planning to continue restricting these foods even after my fitness goals have been accomplished. Of course, indulging in moderation will always be a part of what I see as a healthy lifestyle.

My Husband the STRIPper!

No, not THAT kind of stripper! This is a 10-day cleanse called STRIP, developed by my friend and nutritionist, Julie Starr-Wood, of JSW Nutrition. We’ve all heard the word cleanse and it instills fear in many of us. Days upon days of liquid diets, endless juicing, fasting, not to mention bad breath and gassiness. Well, do not be weary of this cleanse, my hubby Amir made it through and this blog chronicles his journey. I tried to be a supportive wife and went along with many of the changes in Amir’s diet for these ten days, however I did not partake in abstaining from coffee and alcohol; I am reserving this form of torture for the days of pregnancy!

Some of the foods this cleanse prohibited were alcohol, refined sugar, caffeine, junk food, bread, pasta, white rice, meats (chicken could be introduced towards the latter portion of the cleanse), certain types of fish were permitted throughout the entire cleanse. A lot of veggies and some fruits were allowed, as well as some grains.

STRIP also consisted of drinking lots of fluids throughout the day, which Amir isn’t accustomed to. He commented about having to pee “ALL THE TIME”, I snickered and replied “welcome to my world”! For those of you who know me, know I rarely am seen without a bottle of water in hand!

So let’s start at Day 1 of the cleanse. Amir had just returned from a week of traveling abroad for work. Jetlagged and after a week of eating out while traveling, he was ready to start up the STRIP. He got on the scale and we recorded his weight as a baseline. He had the unfortunate timing of this first week of STRIPping coinciding with Restaurant Week and having dinner reservations almost every night of the week. That evening we hit up the grocery store with his list in hand and went at it!

Then it was home to the kitchen where he prepped A LOT of food that evening for the week ahead of his breakfasts and lunches. He whipped up a tray of quiche that he baked, added in eggs, spinach, bell peppers, basil, and mushrooms. No cheese, as cheese and all dairy products were not STRIP-approved. He had this for breakfast everyday with a side of black beans.

Some of the other delish meals we had at home included, our at-home STRIP-approved version of Legal Sea Food’s “Bang Bang Cauliflower”. We coated the cauliflower pieces in a little EVOO (extra virgin olive oil) and tossed them in a mixture of chia and flax seeds, which we then cooked in our wok. This was a “bang bang” of delectable in our mouths.

Once chicken was able to be integrated into STRIP towards the last few days of the cleanse, we whipped up a ginger chicken stir-fry which we served over brown rice. We cooked it in our wok (if you don’t have a wok, something is wrong with you, GET ONE), and used a ginger & garlic infused canola stir-fry oil which cheated a bit from the EVOO, but besides that this meal was fully STRIP-approved and fully AMAZING!

Salads. We ate a lot of salads. Most of our salads we would add grilled salmon on top of. These are two lunch salads, one had sweet potatoes added, both featured black beans.

The Friday night of the STRIP we went out to dinner and drinks with some of Amir’s college buddies (and more specifically, fraternity brothers). If ever there was a true STRIP test of willpower, THIS was it! I was so impressed, Amir only drank sparkling waters with a splash of cran and we both went with salads for our meals.

Recap, Recap, Recap

To recap, Amir never complained of feeling hungry, tired, or weak at any point throughout the cleanse. Nor did he have headaches or was gassy (at least no more gassy than normal!) He said he was getting a bit tired of eating salmon a lot. There were other fish types permitted but he likes the taste of salmon the most.

He stuck to the cleanse 95% of the time, along with working out regularly. He fell off the wagon one night during dinner at the Capital Grille with co-workers; while he did muster up enough will power to order salmon instead of filet, he was unable to resist the dessert tray and a glass of wine.

Besides this slip up, he was VERY dedicated! He said that he had more energy and felt great. He lost a total of 5lbs. He printed off the recipe packet that Julie provided him as part of the STRIP program, along with the allowed foods, and he plans to use them for future meals. He is sticking with his exercise routine so far (music to my trainer’ ears!), and eating more thoughtfully, making more healthy food choices and thinking more about portions. The first day after STRIP ended, he ate a larger lunch (and not that healthy) than he had been used to while STRIPping, and told me that evening that he felt “gross and bloated” from it.

As a close observer of someone following a cleanse, I can truthfully say that STRIP is a very practical, do-able cleanse that with the right food prep and dedication, anyone could follow and stick to. What I like about this cleanse is that you do not feel too deprived, nor do you feel starving and lacking in energy, because all the foods you are eating are filled with nutrients and “good” fuel for your body. It also helps you hone in on your dedication and willpower skills. Being dedicated helps you in so many facets of your life, bring dedication to the choices you make in the foods you put into your body, willpower to stick to your fitness routine, all of these help you to be a stronger person, mentally and physically!

You can contact Julie through her website JSW Nutrition if you are interested in STRIPping yourself!

One Size Fits All…..Huh, Say What?!

I was in City Sports the other day and saw some Under Armour seamless running undies that when I picked up the box to look at the size…it read “one size fits all”. Huh? Kim Kardashian and I are both fitting into these drawers? Most likely not. I bought them because they were on mega sale and hoped for the best. But really, bodies come in all shapes and sizes so how can something fit everyone? This got me thinking, often times in the fitness world, workout and diet fads are marketed with a one size fits all mentality. Just like one size fits all clothing is silly and nonsensical, fitness cannot be one size fits all. Depending on your specific fitness goals, fitness level, past and current injuries, lifestyle, preferences, caloric needs, body type, etc., you need a fitness plan that is specific to YOU and your needs.

The beauty of this world and everyone in it is that we are all different. Cookie cutter imagery is boring and contrived. Let’s remember this if feeling frustrated because you don’t have the body measurements of Sophia Vergara. Be the best version of YOU that you can be. A fitness routine that is geared towards you and your needs is what’s going to keep you sticking with it for a healthy and happy self! And p.s., those undies did not fit, shocker 😉

Food Confessions of a Personal Trainer

People are always surprised when they see how “normal” I eat; being a personal trainer and all. Things like eating dessert, bread, bacon, and having cream and sugar in my coffee. Yes, I eat all of these things; and not once a year…regularly. Along with my fair share of fruits, veggies and lean proteins of course. I work out hard and am very consistent about it. My philosophy is that life is too short to deprive yourself. Food is amazingly delicious. Wine too. It’s never a good thing to tell yourself “I will never eat a bagel” or “I will never eat ice cream”. Eat it, savor the flavor, and move on. Have a solid fitness routine in place and execute on it. No excuses. Put those bacon calories to good use as energy during your workout.

I was away on vacation last week in Puerto Rico celebrating my two-year wedding anniversary. My husband and I soaked up sunshine, wedding memories, the vibrant Puerto Rican culture, drinks, and A LOT of delicious meals. We were also active. We went running, walking, we even went spelunking in bat caves. The theme is balance, not deprivation.

Here is a chronicle of some of the wonderful meals we enjoyed throughout our trip:

A local couple that we met while chilling at a bar the first afternoon we arrived in San Juan, told us that some of the best food they’ve had is a humble strip of 50 or so food shacks (they also call them kiosks) in the town of Luquillo, a small town a little under an hour drive from San Juan. When we visited Luquillo we were staying at the Gran Meliá Resort in Rio Grande, which is only a short 10 minute drive.

The first day we had lunch at El Jefe Burger Shack. Stray cats roaming around the restaurant and very modest tables and chairs. Graffiti on the ceilings and walls made for some interesting decor. The bright blue ocean is the gorgeous view that runs all along the backside of the strip of kiosks. We waited just about an hour and man oh man was it worth the wait. Freshly made burger patties and handcut fries there are to die for.

The next day we decided to go back to the food kiosks for another culinary delight. We ate at Vejigante. The root vegetable stew was my fave part of the meal (maybe my favorite meal of the trip!) Amir had some scrumptious ribs, topped with grilled onions. We also shared mofongo (a fried plantain-based dish from Puerto Rico made with fried green plantains mashed together in a pilón, which is a wooden mortar). We ended our lunch by sharing a delightful flan.

The last day of our trip, there was a farmers market right next to our hotel in San Juan. We first saw it being set up during our run that morning. Thank goodness we revved up our metabolisms with that run, because little did we know, the farmers market would have A LOT of tasty eats in store for us that day! We headed over to the farmers market a little after 1pm and my husband talked me into trying Lechón, which is a whole roasted pig cooked over charcoal. A vegetarian’s worst nightmare. It was served alongside yellow rice and beans. WOW, I was blown away at how succulent and flavorful the meat tasted. I drew the line of adventurism at the blood sausage, which a local couple we were chatting with in line purchased for my husband and I to try. It is a sausage that is filled with a mixture of blood and rice. I couldn’t do it. My hubby tasted it…brave!

Then we moved onto mini tacos. There are actually three tacos here, pork, beef, and crab. After this we walked. A very long walk. Just under 2 hrs. Then moved onto some fro yo to cool us down from the San Juan heat.

Another great meal experience we had was at La B de Burro in San Juan. The outdoor seating area is a wrestling ring. And there is a sign that advertises tacos. Who wouldn’t want to eat tacos while seated inside a purple wrestling ring in Puerto Rico?! We spotted this place on another run, and decided we would go back the following day for lunch. Our runs proved very advantageous in the scouting of our meal journey!

We had an evening flight out of San Juan and had minimal dinner options in our terminal. Where did we eat you ask? Carl’s Jr. My first time at one. There aren’t any near me at home, but I recall seeing Carl’s Jr.’s offerings frequently listed in health/fitness magazines in those “Eat This/Not That” articles; clearly showing up in the “Not That” category. I pulled up the nutritional info to make an informed choice and opted for chicken tenders and a small fry. For dessert, I had the coconut ginger cookies that I had bought at the farmers market earlier that day.

Now I am back home. I gained a couple of pounds, but you know what; it was worth every last bit of beans and rice =) Hitting my workouts hard and not feeling bad about all the eating last week. I did not eat dessert after lunch today, or have a sangria with my lunch. Nor did I consume any Carl’s Jr. But if I did, I would just keep on being active. Moving my body and sweating at least once a day. So that’s my story and I’m sticking to it; Personal Trainers are human too! Eat. Drink. Move. Sweat. And be Merry.

Make your New Year’s Resolutions last all year long with the help of an inspiration board

It’s January and that means New Year’s resolutions are in full effect! Many of us have resolutions to become healthier and fit. To help stay on track for the whole year rather than just the gung ho kick off in January, create an inspiration board that is all YOU! Every time you look at it you will be reminded of your goals and that a lot of small changes add up to big changes. This is my inspiration board.

Here are some easy tips for designing yours:

Look through magazines and online for images, quotes and power words that speak to you
Don’t make your board too wordy and busy, aim to keep it crisp and clean so that every time you look at it the messages are crystal clear and easily identified
Place your board in a spot where you will see it often without having to go digging it out (i.e., on your refrigerator door, in a frame on your coffee table, over your kitchen sink or in your workout area at home)
If you use Pinterest or other similar online pinning sites, you can create your board there, save it as a PDF and then print it out to place it in your “go to” spot around the house.
A cork board can be used to tack images to; the advantage to this is that you can constantly be adding new inspirations to your board. Or stick to the basics and all you need is a sheet of paper and some tape or glue stick, and scissors!

Get creative with it and make it meaningful to YOU; because YOU are the one who will be making daily choices that help you stay on track with your resolutions. Have fun with it and stay motivated…pretty soon you’ll be adding a photo of yourself looking smoking hot in your bikini onto that inspiration board!

Bone up on your diet and exercise to help prevent Osteoporosis

Our bones remain strong throughout young adulthood. As we hit middle age, they slowly begin to thin out. In women, this process speeds up after menopause, but there are ways to halt it. One line of defense is your diet and exercise, eating the right foods, exercising on a regular basis and eliminating certain risk factors that you can control, can give you the maximum peak bone mass and boost your bone density at any age.

Be sure to include these items in your daily arsenal in helping to prevent osteoporosis:

Milk
Yogurt and Cheese
Greens (the greener the better…think collard greens, kale, spinach)
Sardines
Fortified Foods
Calcium Supplements
Soy Foods
Salmon
Nuts and Seeds
Vitamin D Supplements (if you can’t get more sunshine like here in New England winters!)
Weight Bearing Exercise (this is a biggy, perform exercises using your own body weight as well as exercises using external weight (dumbbells, med balls, kettlebells, etc.)

Here are two big NO NO’s.

Smoking

Using a lot of salt on your foods

Although osteoporosis can be hereditary, there are steps we can take to help raise your chances of not developing it. If it does run in your family, tell your doctor you want to have a bone density scan and Vitamin D level testing done. This can help catch it early and you can begin taking steps to stop it from worsening. Our mom has osteoporosis so we have to be diligent in trying to prevent it. By making mindful, daily choices and eliminating as many risk factors that we have control over, we can lower our risks as we age.

Every time you eat, instead of Bon Appétit, think BonE Appétit!

An App That Can Help You Lose Weight; How Sweet Is That!

Sometimes technology can be a tad bit overwhelming, there are so many gadgets and gizmos out there to aid us in virtually every aspect of our lives (most of which children under the age of 6 all seem to be able to use better than us adults)!

My favorite technology when it comes to fitness and diet is called MyFitnessPal. You can log in from your computer or add it as an app on your smartphone; and it’s FREE. Want to lose 5lbs? Plug your stats and weight loss goals into the program and away you go! The app logs your daily food intake along with exercise to keep you on track, providing you with a net calorie amount. For added convenience, you can scan in many food items with your phone directly into the food log. The program also keeps a record of foods you frequently enter, so you don’t have to retype food items in.

It also allows you to connect with your friends who are on MyFitnessPal, you can comment on your friends’ daily activities and updates (think Facebook newsfeed). This community feature helps keep you motivated and on track. If you are a new mom and are breastfeeding you can simply add in “breastfeeding” under your daily food log and voila..it shows up as a negative calorie reading; now who doesn’t love that?! Walk your dog or clean your house today? Add it as an activity into MyFitnessPal and it will factor in the calorie burn.

Technology never looked so good!

Spinach & Ground Turkey Stuffed Buttercup Squash Recipe

The Fall season means pumpkins and squash! Here is a recipe for a spinach and ground turkey stuffed buttercup squash that is out of this world while being super healthy for you! You could also make this vegetarian by not adding the ground turkey.

The flavor of the buttercup squash’s flesh is sweet and nutty, with a creamy consistency more in line with that of a baked sweet potato than a pumpkin, which tends to be more fibrous and watery by comparison. This type of squash is a powerhouse of nutrients. A 0.5 cup (100 gram) serving contains fewer than 50 calories and little if any fat, but it is loaded with vitamins A, B, and C, as well as calcium, magnesium, phosphorus, and potassium. It also provides protein and fiber.

Makes 4 servings

Ingredients
2 buttercup squash, 1 to 1 1/4 pounds each
2 tablespoons unsalted butter, cut into 4 pieces
1/2 pound ground turkey meat
1 tablespoon olive oil
1/4 cup chopped onion
1/4 cup chopped celery
1/4 cup chopped carrot
1/4 cup chopped baby bella mushrooms
1/4 cup grated Parmesan cheese
1/2 cup white wine
1 (10-ounce) package frozen spinach, completely thawed, drained and chopped
1/2 cup toasted pine nuts
1 1/2 teaspoons dried oregano
2 tablespoons Italian Style Breadcrumbs
2 tablespoons of pure maple syrup
Generous pinch kosher salt
Freshly ground black pepper

Directions
Preheat the oven to 400 degrees F.

Cut each squash in half and scoop out the seeds. If necessary in order for the squash to sit upright, cut off a small portion of the bottom. Put 1 of the 4 pieces of butter in the cavity of each squash. Set squash on a sheet pan spayed with olive oil. Fill the bottom of the pan with water. Set aside.

In a large saute pan over medium heat, brown the ground turkey until no longer pink. Remove the meat from the pan, add the olive oil and saute the onion, celery, mushrooms, and carrot until they begin to soften, approximately 7 to 10 minutes. Deglaze the pan with the white wine.

Return the turkey meat to the pan along with the spinach, pine nuts, oregano, breadcrumbs, parmesan cheese and salt and pepper, to taste. Stirring constantly, heat mixture thoroughly, approximately 2 to 3 minutes. Remove from the heat. Divide the mixture evenly among the squash and bake for 1 hour or until the squash is tender. Drizzle a bit of maple syrup over squash and serve immediately.

How To Keep Your Fitness Motivation Up

Let’s face it, we all have those days when we just don’t feel like working out. Maybe you feel super tired, the kiddos are driving you bananas, it’s a dreary, cold day out, or you feel stressed and you’d rather just go home and veg out in front of the TV. While we all have these days occasionally, the real work comes with how you deal with it and how to keep your health at the forefront of your decision-making. Goal setting can play a big part in mentally overcoming such obstacles.

Make goals unrelated to a scale. Too often we get frustrated that the number on the scale isn’t going down. We get discouraged and may feel like it’s pointless and give up. When you begin to fall into a slump it helps to write down a few performance goals to keep inspired. Sign up for a road race, stay 15 minutes longer than usual on the treadmill or up the incline level, or use a heavier set of weights than you normally do. These goals can be short-term or something that may take a while. The point is that you take baby steps to eventually get you to your end goal.

Involving your family in your goals can help keep motivation levels up. A charity walk that you and your family can do together, a commitment to a weekly stroller jogging group, meeting up at the mall to walk with a friend and your kids – whatever it may be, we tend to keep motivation levels up when we have workout buddies and a family who is active with us.

Keep the focus more on taking charge of your fitness and feeling good about your progress, because every bit of activity you do is benefiting your overall health; and THAT is something to smile about and feel proud of!

Getting your Zzzzs can help keep your waistline from growing

Getting more sleep is something that is a work in progress for me, I find it difficult to get to bed before 11pm, but am working on it! There are MANY different reasons why we all should be trying to hit the hay early enough to give us 8 hours of uninterrupted Zzzzs. The average American adult does not achieve even 7 hours of sleep per night.

Some food for thought:

Getting eight hours of sleep at night helps you lower the cortisol levels in your blood, while lack of sleep raises your cortisol levels. Higher levels of cortisol lead to a lower metabolism. Breaking protein down into glucose is stimulated by cortisol. If you have too much glucose in your body, it will get stored as fat. On top of this, cortisol interferes with your body’s ability to build muscle mass.

Increases in leptin (an appetite suppressor) and decreases in grehlin (appetite stimulant) occur in sleep.

Growth hormone is released during deep sleep and is important in the repair of cells and tissues.

Regular exercise is a way to help achieve a good night’s sleep. Vigorous exercisers tend to have the best sleep and fewer sleep problems. Even if your mind is racing with to-do lists, a physically tired out body will put you right to sleep.

So, DVR some of those favorite TV shows and give yourself the benefit of getting your 8 hours of sleep each night, your body and brain will thank you!

Get wild for watermelon!

When I think of watermelon I think of summer and all of the fun, beach days, and laughter that go along with it. This juicy fruit is packed full of nutrition, provides great hydration benefits, and is low in fat. Watermelons are an excellent source of several vitamins: vitamin A, which helps maintain eye health and is an antioxidant; vitamin C, which helps boost the immune system, heal wounds, prevent cell damage, promote healthy teeth and gums; and vitamin B6, which helps brain function and helps convert protein to energy. This power fruit is beneficial to the skin and aids in the regenerative process. Watermelon has the highest concentrations of lycopene of any fresh fruit or vegetable. Lycopene is a powerful antioxidant hat helps fight heart disease and several types of cancer. It is also a great source of potassium, which helps muscle and nerve function, helps maintain the body’s proper electrolyte and acid-base balance, and helps lower the risk of high blood pressure. Watermelon contains the amino acids citrulline and arginine, which can help maintain arteries, blood flow and overall cardiovascular function. Along with all of these benefits, eating watermelon can aid in reducing weight as 1 cup of diced watermelon has only 46 calories.

Alone or in a fruit salad are the most common ways many of us eat watermelon. One recipe that combines a touch of salty with the sweetness of the fruit is watermelon mint feta salad. I make this all the time in the summer and is great at summer BBQs as a side salad or as a dessert option. I also eat it as a mid-afternoon snack to tide me over until dinner. This recipe is fast and easy to make:

Watermelon Mint Feta Salad

• Dice up fresh watermelon into bite-sized chunks (you can buy the pre-sliced kind if you are really short on time)

• Add a couple of tablespoons of reduced-fat crumbled feta cheese

• Chop up fresh mint leaves and sprinkle into the salad

• Shake well in a container and chill in the refrigerator until ready to serve

With so many benefits watermelon offers, we should all add this wonder fruit into our diets on a consistent basis. There are fresh watermelons galore in the grocery stores throughout the summer so pick one up ASAP and get wild for watermelon!

The Skinny on the Benefits of Strength Training for Women

We all know that cardio burns calories and can be quick and relatively easy and convenient to perform (i.e., hopping on the elliptical machine or heading outside for a run). But, cardio alone will not give you that toned, fit and strong physique we all strive for. The ideal fitness program should incorporate cardio and strength straining. Below is the skinny on strength training.

Strength training revvs up your metabolism

As your lean muscle increases so does your resting metabolism and you burn more calories all day long. This is especially important as we get older and our metabolism begins to slow and muscle mass is lost.

You will NOT bulk up into a female version of Arnold Schwarzenegger!

Researchers have found that unlike men, women typically don’t gain size (aka “bulk up”) from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy (increase in muscle size). You will, however, develop muscle tone and definition.

You will decrease your risk of developing osteoporosis and prevent injury

Research has found that strength training over a period of time can help prevent bone loss — and may even help build new bone. This, coupled with an adequate amount of dietary calcium, can be a women’s best defense against osteoporosis.

Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury.

Ladies, you must hit the weights; do not be afraid! Your body will thank you from the inside out!

No need for a babysitter: Running/jogging with a stroller: make it a family affair!

Running with the kiddos in a stroller…sound like a big hassle and production?! Not at all, with a little planning and the right stroller, it can be simple. It keeps you active and gets you out of the house at a time in your life when things may be hectic and you feel like exercise time for yourself can be hard to find. Running with a stroller is a tougher workout, the weight of the stroller and your child in it will make for a slower pace but that extra weight you are pushing amps up your total calorie burn. Many runners find they are anywhere from 20 to 60 seconds per mile slower when jogging with a stroller, especially a double stroller.

Be armed with snacks, juice, water, and a couple of toys/books, stashed inside the compartments of your stroller. And as most moms know, nowadays hand-held electronics are highly entertaining to kids as well. You may want to coordinate your runs around nap time when they are more apt to be sleepy and doze off.

Not sure which stroller to buy for hitting the pavement or trails? This is a great guide to the world of running strollers.
http://www.runnersworld.com/other-gear/runners-guide-jogging-strollers?page=single

Kids generally enjoy being outside and seeing new things. They just sit back and enjoy the ride! Not only are you getting great exercise for yourself while spending time with your little one(s), you are also setting a good example for your child on the importance on staying active and healthy!

Get back into summer shape with these key back exercises!

Summer is right around the corner and a sculpted, strong back is the best accessory to go with that favorite tank top, swim suit or sun dress. Here are some exercises to build the muscles of the back for that sleek and fit look!

1) Dumbbell bent over row

Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell up until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat for a set of 12 to 15 repetitions per side. Complete 2-3 sets per side.
*Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso.

2) Dumbbell lying row

Lie chest down on elevated bench. Grasp dumbbells below.
Pull dumbbells to sides until upper arm is just beyond horizontal or height of back. Return until arms are extended and shoulders are stretched downward. Repeat.
*Bench should be high enough to allow shoulders to stretch forward without dumbbells hitting floor.
Repeat for a set of 12 to 15 repetitions. Complete 2-3 sets.

3) Resistance band seated row

Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you’re trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions. Complete 2-3 sets.

4) Rear lateral raise

Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to the sides until they’re in line with your body. Pause, then slowly return to the starting position. That’s one rep. Complete 12 reps. 2-3 sets.

Plank it out! Why plank is so darn good for you.

Build strength from the inside out with plank and these plank variations!

The traditional plank is a well-known and very popular exercise.

It engages your core from deep within. This exercise and its variations will strengthen your abs, back and hips – giving you great core stability and strength. The plank is so beneficial because it works the deep core muscles, as well as the larger core muscles that surround them. Be sure to breathe while holding in plank. A lot of people tend to forget to focus on proper breathing while holding their core tight.

Below are some variations on the standard static plank.

1) Plank in out taps

2) Side plank with twist touch

3) Plank up downs

4) Side plank dips on a stability ball

5) Plank on stability ball with alternating leg raise

Check out our Facebook page each day this week for each of these plank variations to be demonstrated visually!

Plank it out!

Ground Turkey Stuffed Peppers Recipe

Makes 6 servings

Ingredients:
1 teaspoon Worcestershire sauce
1 teaspoon rosemary
1 teaspoon cinnamon
1 teaspoon paprika
1 teaspoon marjoram leaves
1 teaspoon black pepper
1 cup of cooked Basmati rice
2 tablespoons olive oil
1 small onion, grated
1 handful of fresh parsley (finely chopped)
1 large egg
3 tablespoons ketchup
3 garlic cloves, minced
1 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup grated Parmesan cheese
1/4 cup of Queso or Cotija cheese
1/4 cup dried plain bread crumbs
1 pound ground turkey
6 Peppers: red, orange and/or yellow
1 1/2 cups marinara sauce (I used Newman’s Own tomato and basil sauce)

Recipe Directions for Ground Turkey Stuffed Peppers:
1. Preheat the oven to 400 degrees F. 

2. Lightly drizzle the olive oil into a 13 by 9 by 2-inch baking dish. Whisk the onion, parsley, egg, ketchup, garlic, salt, and pepper in a large bowl to blend. Stir in the cheese and bread crumbs. Mix in the turkey. Cover and refrigerate the turkey mixture. 

3. Cut the peppers in half through the stem. Using a melon baller or spoon, carefully scrape out the seeds and inner flesh from the peppers. Be careful not to pierce through the skin.  

4. Fill the pepper halves with the turkey mixture, dividing equally and mounding slightly. Arrange the stuffed vegetables in the baking dish. Pour the marinara sauce over the stuffed vegetables. Sprinkle with a dash of grated Parmesan cheese.

5. Bake uncovered until the vegetables are tender and beginning to brown and a thermometer inserted into the filling registers 165 degrees F, about 45 minutes.  

Transfer the stuffed vegetables to a platter and serve. 

Approximately 400 calories in 1 pepper.

ENJOY!

Buddy up with a friend to help stay on track with your fitness plan!

We’ve all heard the saying, “time flies when you’re having fun.” This well known expression is no different when it relates to exercising. By working out with a friend, you will chat and laugh, and time will fly by with both of you forgetting how hard you’re working. Choose workout buddies with whom you have a lot in common.

Exercising together is a great tool for staying motivated. There will be some days when you just don’t feel like working out, but just knowing that your friend will be waiting for you will motivate you to keep your commitment to both your friend and your workout goals. Friends can be very supportive when you are feeling unmotivated and can also nudge you along to keep you focused on your goals.

Research has also shown that when exercise is done in the presence of other people it can be more effective in reducing stress than simply exercising alone. As a trainer, I have some groups of friends who have their training sessions together, and there are always lots of laughs and fun while still working hard and burning those calories.

So get out there, sweat, and buddy up!

Spaghetti Squash Pasta Recipe: A delicious and nutrient-rich alternative to traditional pasta!

Looking to cut down on carbs without sacrificing flavor? Try this spaghetti squash pasta with ground turkey bolognese sauce recipe. This dish tastes just as good as regular pasta but with far less calories and substantially more nutrients. A healthy alternative to traditional pasta! (Makes about 5 servings)

• Heat olive oil up in a skillet and add one chopped shallot. Then add in 1lb lean ground turkey meat and cook meat fully.

• Pour one jar of Newman’s Own Cabernet Marinara sauce into a pot (heat stovetop to medium heat), then stir in one large can of tomato puree. Also chop up 1 to 2 whole, fresh tomatoes and add into the sauce.

• Finely chop 2 garlic gloves and add to sauce. Chop up 4 large, whole mushrooms and add to sauce.

• Also add: 1 tablespoon of organic sugar, 1 teaspoon of rosemary, 1 teaspoon of salt, 1 teaspoon of black pepper.

• If you like things spicy, you may add one habanero pepper (finely chopped).

Let this simmer for at least 2 hours.

• 45 minutes before you are ready to eat, cut a whole spaghetti squash in half (lengthwise) and scrape out the seeds and pulp. You will get an arm workout cutting the squash! Be careful with the knife here!

• Place the pieces rind up onto a baking sheet with a touch of water on the bottom of the pan (you may also add in a little olive oil or Pam spray to the pan). Bake at 375 degrees for 30-40 minutes. Let cool for a few minutes and section out the strands of “pasta” from the squash and into your bowls.

• Top with your sauce. Add freshly chopped parsley and Parmesan cheese on top.

ENJOY!

Cure a headache with running?

We all occasionally get headaches. Some are worse than others, where it’s hard to focus on anything besides the throbbing feeling in your head. I have found that when I have a headache strike, I lace up my sneaks and go for a run and my headache begins to subside. Exercise releases endorphines, which can dull pain. It doesn’t need to be a run to help your headache; any form of exercise can help.
If you are getting frequent headaches, try to determine what is triggering your headache. Headaches are often a result of dehydration, so drink plenty of fluids. I have experienced dehydration-induced headaches after doing hot yoga and from long runs in summer heat, and it is not pretty! Consume sports drinks and water before, during, and after exercises where you are losing large amounts of sweat. ACSM (American College of Sports Medicine) experts recommend water losses due to sweating during exercise be replaced at a rate close to or equal to the sweating rate. This can be accomplished by weighing yourself before and after the exercise bout. On average, athletes typically lose anywhere between 17 to 67 fluid ounces of sweat per hour. That equates to roughly 1 to 4 pounds worth of sweat. You should try not to lose anymore than 2% of your body weight due to fluid loss during exercise.

Headaches are also often caused by tension, and are the most common type among adults, sometimes referred to as “stress” headaches. Exercise serves as a highly effective stress management tool and is a great treatment (and preventative) for that pounding headache.

Glucosamine and chondroitin: Do something good for your joints

You may have heard some buzz about glucosamine and chondroitin and how they are beneficial to your joints. I have been taking glucosamine and chondroitin for over three years now and have been very pleased with it. It is especially helpful to runners and other high-impact athletes. All that wear and tear on the joints respond exceedingly well to glucosamine and chondroitin. Here’s a little background on this supplement duo:

Glucosamine and chondroitin are part of normal cartilage within your body.
Cartilage acts as a cushion between the bones in a joint.
Studies have shown that these supplements may have a protective effect to the cartilage surface and also help to decrease joint pain and swelling; helping to heal damage to the joints and help to prevent worsening of osteoarthritis.
Thoroughbred racing horses that were given diets supplemented with glucosamine and chondroitin sulfate had less problems with their joints.

Glucosamine and chondroitin are available in tablet, capsule, powder, or liquid form and are often taken in combination with each other or in combination with other dietary supplements. I am a fan of the triple strength tablets because you only need to take two a day versus the single or double strength versions of three to four tablets daily. Osteo Bi-Flex is a brand that I use, but have also used CVS’ brand and it’s just as good.

So get back out there and hit the pavement running; the Boston Marathon is right around the corner!

One arm push ups on a medicine ball pack a powerful punch!

This is a variation on your traditional push up that we are a HUGE fan of. There are so many ways to utilize medicine balls in your workouts and the one-armed push up is another great method.

Push ups with one hand on a medicine ball work your chest, shoulders, and triceps. It’s also a great core exercise.

Get into a pushup position, but place one hand on a medicine ball instead of the floor.
Keep your core tight and controlled.
Your body should form a straight line (think plank here).
Lower your body as close to the floor as you can.
Pause at the bottom, and then push yourself back to the starting position quickly (press your hand into the ball)
Do 10-12 push ups with your right hand on the ball then switch the ball to your left hand and do 10-12 on that side. Complete 3 sets.

*A modification for this exercise is to lower to the knees.

Feel the burn!

On the road for work or pleasure? Try this no-equipment required workout in your hotel room

Traveling can sometimes create obstacles in our fitness routines. Whether you’re on the road for work or vacation, here is a 45 minute full-body workout that you can do in your hotel room, or in the hotel gym. This workout requires no equipment. Just be sure to lay down a clean towel in place of an exercise mat. Use your phone to set your timer for the 60 seconds on/30 seconds rest. Now, go get your workout in prior to hitting up the hotel’s happy hour!

Warm up for 5 mins (butt kicks, jumping jacks, jog in place or around your hotel room)

Circuit A: perform each exercise for a total of 60 seconds, with 30 secs rest in between. Repeat entire circuit 2 times.

Plank, while planking tap your right foot out to the side and then back to center, then do the same with your left foot., keep alternating at a fast pace
Burpees (you know you love em!)
Wall sit (back against a wall, squat down and hold)
Russian ab twists
Mountain climbers

Circuit B: perform each exercise for a total of 60 seconds, with 30 secs rest in between. Repeat entire circuit 2 times.

Push ups (do as many as you can and then drop to do them on your knees)
Glute kick ups
Side plank dips
Jump squats
Flutter kicks

Finish with 5-8 minutes of stretching.

Why we love grapefruit

There are endless options when shopping in the grocery store produce section. It helps to make educated decisions on our fruits and veggies! Grapefruit are one of the fruits that should be eaten daily. Here are some tidbits about this super fruit:

Eating half a grapefruit before each meal may help you lose weight; a compound in grapefruit helps regulate insulin, a fat-storage hormone
Grapefruit is rich in dietary fiber, as well as Vitamin A, Vitamin C, and potassium
Very low in calories

Section out grapefruit and add to salads or eat as is with a sprinkle of sugar on top!

How to find time for your workouts during the holiday hustle and bustle

The holidays are a time filled with fun, family, laughter, and food. But between the gift shopping, holiday parties and festivities, we can easily get out of our workout routine due of the lack of time. Here are some tips to help make this holiday season a healthy one.

When you are shopping, never take the escalator. Always take the stairs. While you are there, go up and down the stairs 5-10 extra times, while carrying your shopping bags.
Avoid pastry puff-type appetizers at holiday parties
Use light eggnog
Drink in moderation at holiday parties. If you are hungover the morning after, you are more likely to skip your morning workout
When holiday shopping at the mall with your friends or family, stop at each bench you pass and do 10-15 tricep dips and 10-15 pushups using the bench (I admit, this one is a bit weird if done alone, but when done with friends, makes for a good laugh and workout).

Enjoy your holiday, this time of year is special. Don’t be too hard on yourself if you veer off your normal exercise routine and keep in mind that New Year’s resolutions are right around the corner!

Amp up a regular plank by adding a weight plate to your back

We are all looking for great core exercises, and we know that the plank is a go to. If you are looking to up the intensity of your plank you can try weighted planks, which are simply standard planks done with weight on your back. Use caution as you need to ensure that you keep your back straight despite having added weight. Start off with a 5 lb plate and then eventually progress to 10 lbs. The plate should be in the middle of your back, not on your upper back or on your lower back. Hold for a minute and complete 3-4 times. Your core will thank you the next day!

Reverse Plank Kick Ups

Try this Pilates-inspired twist on a traditional plank.

How to:

Straighten your legs into a straight-legged reverse plank before lowering your hips.

Point your toes as you come up (fingers should face straight in front, unless you need to modify for comfort).

Add a straight leg kick as you lift up (pointing your toes).

Do 3-4 sets of 20 kick ups per set (alternating right and left leg).

Feel the burn!

Try negative reps for muscle confusion

What are negative reps? Think of your standard bicep curl. Well with negatives reps your focus is on slowing down the eccentric phase of the exercise (the lowering phase). Curl up at a faster pace (one second), when you go to the lowering phase you count slowly down, one one thousand, two one thousand, and end at five one thousand. Negatives will allow you to train using a slightly heavier weight, so take advantage of this! This style of training will fatigue your muscles beyond previous experience, while promoting growth and strength.

Why workout with ropes

Fitness ropes are an excellent fitness tool that are increasing in popularity for great reasons: they provide a killer workout and are a lot of fun. You’ll see amazing results in muscular endurance, cardiovascular conditioning, and fat burning – and it’s not often you find a tool versatile enough to address all those areas at once! Benefits include:

Great for strength, power, and endurance
Increases aerobic and anaerobic capacity
Alternative cardiovascular training that is low-impact yet high-intensity
Incredible full body workout, including great trunk conditioning
Develop grip strength
Utilizes natural movements with high functional carryover
Simple to immediately adjust workout intensity for individual needs, without having to adjust equipment
Safe and fun for all ages – you’ll feel like a kid again!

Post-workout smoothie

Try this smoothie creation if you are in the mood for a healthy and palate-pleasing post-workout drink:

1 frozen banana
1/2 of a fresh mango (sliced up)
1/2 cup skim milk
1 teaspoon reduced fat peanut butter
a dash of honey

Blend up in blender. You could also throw in a little low fat plain greek yogurt as well. Enjoy!

Pumpkin Oatmeal Chocolate Chip Cookies

For a healthy pre or post-workout snack or as dessert, try these oatmeal pumpkin cookies out. Made them this week and they are taste delicious!

Pumpkin Oatmeal Chocolate Chip Cookies

Ingredients:

1/2 cup whole wheat flour
1/2 cup all-purpose flour
1 tsp baking powder
1/4 tsp baking soda
1/2 tsp sea salt
1/3 cup canola oil
2/3 cup packed brown sugar
1 large egg
1 tsp vanilla extract
1 tsp Chinese 5-spice powder
3/4 cup pumpkin puree
3/4 cup old fashioned oats
1/2 cup semi-sweet chocolate chips

Directions:
1. Preheat oven to 350 degrees. In a medium bowl, whisk together flours, baking powder and soda, salt, Chinese 5-Spice; set aside.

2. In a large bowl, whisk together oil, sugar, egg, vanilla. Add pumpkin and then add flour mixture and stir to combine. Mix in the oats and chocolate chips.

3. Use a tablespoon to scoop up cookie dough and roll into ball, place on lined cookie sheet about 1 1/2 inches apart. Bake until lightly browned, about 15-17 minutes.

Recipe credit and photo given to: thewifeofadairyman.blogspot.com

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