Plans For the New Year?

What is weighing on your mind for 2011? Are there any resolution makers out there or plans for big things in the year ahead?

Start January 1st, I usually have an idea of what things I would like to accomplish in the year ahead. This is what's on my mind for 2011..

** Take more pictures

** Go to the beach more this summer- seems silly since we live in Southern Ca, but we really didn't go enough last year

** Take a cooking class (learn a new style of cooking)

** Find these abs again or something that resembles them (June, 2008)


Or these (May, 2010)



And lastly, in 2011 I hope to help more women achieve a new level of fitness they never dreamed they would obtain.

What are your plans? I would love to hear them!

Time Under Tension

Ever have those workouts where you feel like your rushing through the whole thing? You throw your weights without any fluid movement simply because you want it over with? You may be missing out on a great workout by doing this. Tempo is the speed at which you perform a repetition. It is an important component to a training program that is manipulated to achieve different goals.

Tempo plays with the various time spent under tension. As an individual progresses from a less physically fit state to a fine tuned athlete the movements performed also progress from a slower steadier movement to explosive.

For example take a chest progression:

Beginner Movement (goal-stabilization): Stability Ball Chest Press


Intermediate Movement (goal-strength): Flat Bench Dumbbell Chest Press


Advanced Movement (goal-power): Two-Arm Med Ball Chest Pass




The tempo for these movements:

Stability Ball Chest Press: 4-2-1
Arms extended above chest, upper back on ball, hips up, lower weights to chest height count 4-3-2-1, pause at chest height for 1-2, press weights back to start with a quick solid controlled movement 1.

Flat Dumbbell Chest Press: 2-0-2
Lying flat on bench with weights extended above chest, lower weights to chest height count 2-1, no pause at chest height, straight into pressing weights back to start count 1-2.

Two-Arm Med Ball Chest Pass: x-x-x
Facing a solid wall, holding Med Ball in hands, chest pass the ball against wall with explosive movement, retrieve ball as it bounces back and again quickly pass ball against wall.


Next time you are haphazardly plowing through your program consider what your goal is. You want your movements to have a controlled and meaningful mind body connection. Make it worth your effort and time. You don't want to miss out on a key piece to your training program.

Fitness Tip #12: Get Outside Your Comfort Zone

Well, 20 tips became 12 and 2 days late but that's the holidays for you. The Skahan's had a great one too! I am very much looking forward to 2011 and everything that comes with it. On to the fitness tip...

I sometimes believe people don't know what it feels like to really kick their own butt and get outside their comfort zone. Really who wants to feel like they just can't handle one more second of something?? No one. I can recall workouts where I didn't think I would make it through one more rep or one more interval. I believe this is when big changes take place, mentally and physically. You learn that you will not die and you CAN actually do it. Physically, your body is challenged to endure something it may never have been asked to do before. If you stick it out, get through it and believe it is supposed to feel hard then the rewards are exponential in so many ways.

Have you ever challenged your comfort zone? Did you learn that you were greater than the feeling of quitting at any moment? If not, then it's about time to kick it up a notch. If you want to see a change in your appearance or performance then that requires your full commitment to that goal. Get after it!

On a different note, I have a few new personal training clients that I am really excited for! They are new to the whole process of weight training with a proper program and guidance. I look forward to sharing their progress and hopefully get some of their feedback along the way. Fun things to come!

20 Week Baby Boy Bump and a Workout

My half way point! I am feeling great and loving the energy still. We had an ultra sound yesterday and it's a boy! It was such a fun day for our family. Will was able to announce "It's a boy!" to Sean and I. The look on his little face when the ultrasound technician whispered the gender in his ear was priceless. He is already a very excited big brother. I am so out numbered now... eek! We love little boy #1 so much and can only imagine twice the love and fun in the future.

At 20 weeks I have gained 12 lbs, still have great blood pressure 110 over 70 and zero complications. I am measuring right on target for 20 weeks. I am still teaching 2 to 3 boot camp classes a week. I lift weights 3 days a week and 1 day of cardio for 45-60 minutes depending upon my energy level for that day.

Today was a cardio session. I can not go out for long runs anymore. A 3-5 mile run is just plain uncomfortable. Instead this is what a typical session looks like:

Warm Up 5 Minutes

Circuit:

1. 60 second Jump Rope

2. 60 second DB Burpee with Upright Row

3. 60 second Battling Ropes

4. 60 second AMRAP (as many reps as possible) Band Assisted Chin Ups

5. 60 second Bench Step Overs

2 minute bike ride

REPEAT for 5 cycles

My rest periods were not timed but I found I never had to rest more than 45 seconds. I waited until my heart rate came back down into the 130s and then went on to the next exercise. It was a great total body workout, fun, and challenging!

Ready for the next 20 weeks!

Fitness Tip #11: Hire a Trainer

Start the new year off with a well designed program, solid commitment and goal for a more fit YOU. Funny thing about human motivation, when financial investment and accountability to another person come into play we find ourselves more committed and successful in the end.

I have hired a trainer in the past to prepare for two of my Figure competitions. I knew I had a lot to learn about the whole process and wanted someone to guide me. It was the best money ever spent! It was my first experience with a hired personal trainer. I have nothing but positive things to say from it. I was 100% committed. I believe this was partly due to the fact that I wanted it bad enough and I didn't want to let her down or anyone else for that matter. When times were tough, I relied on her to hear me out and get me through it.

It is very common for fitness professionals, trainers, physique competitors, coaches and of course athletes to hire personal trainers. Why does the general public, the average gym goer feel they know enough about program design to never consider hiring a trainer for themselves? Yet well known fitness professionals frequently have another professional write them a training program?

Find a good trainer, hire them and then achieve things you never felt possible. It is money well spent.

Fitness Tip #10: Form Checklist

I sound like a broken record sometimes. It's a good record repeating tips to keep in mind while performing certain exercises. Most of these are pretty common phrases you will hear personal trainers and coaches repeating over and over:

"Chest Up or Proud Chest"- while performing squats, lunges, deadlifts

"Weight on Heels"- also while performing squats, steps ups

"Push the Ground Away"- during deadlifts

"Chin Off Chest"- during abdominal exercises

"Pull Through Your Heel of Front Foot"- while performing Val Slide/Frisbee reverse lunges

"Full Extension to Chin Over Bar"- during chin ups and pull ups

"Don't Spill the Cup of Water"- during stability ball knee ins

"Hips Up"- during stability ball leg curls

"Tight, Head to Toe"- during planks

Keep these phrases going through your mind while working out. They will help you keep your body in proper alignment and firing the right muscles.

Fitness Tip #'s 8 & 9: Eat More Fruits and Veggies & Get Creative

The first tip, more of a reminder, is to eat more fruits and veggies. Seems pretty boring but if you focused on cutting out processed foods and replacing them with fruits and vegetables your fat loss goals would be exponentially greater. Craving something sweet? Eat some fruit. Craving something crunchy and salty? Eat some veggies. Eat them everyday and as often as you like.

This is where the second tip, get creative, comes into play. Now your probably wondering how in the world does veggies sound more satisfying than a bowl of chips? Take a bowl of steamed cauliflower and dipped them in pesto, yum! Steam some spinach or broccoli and drizzle some sun dried tomato and balsamic bruschetta on top, my current favorite! Cut up peppers (red, yellow & green) and dip them in peanut satay sauce, yum! Dice up cucumbers and dip in hummus, YUM! Think creatively and satisfy those cravings with healthy choices.

Craving ice cream at night? A bowl of nonfat plain yogurt with blueberries and strawberries is a great alternative. The 3 o'clock hour rolls around and you find yourself hungry and reaching for something sweet and a big no no. Try some cottage cheese with mandarin orange and grapefruit slices. Another great snack is an apple with some almond butter. If you haven't had pineapple, mangoes, pears or plums in awhile then throw them in your diet. They may satisfy that craving.

Get creative and make it a rule that all of your meals have a vegetable included and you eat as much fruit as you desire. Cut out the junk and enjoy real wholesome foods instead.

Fitness Tip #7: Pick a Goal

It seems so basic but really how many people have a fitness goal? Most people have an appearance goal. They want to lose a few inches, drop a few pounds or "tone up". But really, how many have an actual fitness goal? If you participated in sports growing up, you were constantly motivated by a goal. You wanted to win games, set records, break times and excel in every way. Then you grow up and slowly fitness becomes more of a "have to" rather than a "get to". I always smile when I hear my son say, "I get to go to hockey today" or "I get to have soccer practice today." I love hearing him say that. It is so pure and comes straight from the heart. It reflects a love to practice, compete and challenge yourself. When do we lose that?

Generally speaking, as we age exercise becomes a part of the day that so many people dread. I feel bad for people who truly do not like to exercise. I can't imagine not having that drive. I have learned that I am someone still very driven by goals when it comes to fitness. I need a "finish line". For years I was driven to break a time while running or to be able to maintain a certain pace for so many miles. My goals are constantly changing and reflect my current interests. They fuel my desire to exercise daily.

So what is your goal? When is the last time you even had one? How often do you think about it and what do you do daily to take one step closer to achieving it? Is your program formated to achieve it? Is your diet spot on? Are you resting and recovering enough? And lastly, does your social network (family, friends and coworkers) know what your goal is?

If you have a goal in mind you must share it with those who live with you daily. You will rely upon them when times are tough. You'll need them when the bed is much warmer than the air outside and the dessert menu is calling your name. Be proud of your goal and let the world know what you want to achieve.

My goal for 2011 is to compete again. I want to enjoy being a mom to a young one again but I also plan to step back on stage and compete come late fall. I love the dedication and commitment it takes to prepare for a competition. So there you have it, my goal, to compete in October. That is only 5 months after giving birth. I know that is a lofty goal and will have many obstacles ahead but if I want it bad enough I do believe I can accomplish it.

Set your sites high and strive for something that you have always desired to achieve!

Fitness Tip #6: Challenge Yourself & My Challenge For You

I always think of my workouts as a personal challenge. What is my challenge for that given workout? Is it to beat a time on a sprint, get one more rep with a certain weight, hit a new personal record with a body weight exercise (one more chin up for 1 more squat jump in a given time) or simply perfect my form with a difficult movement? Every workout should have a goal or focus.

Spend a few moments before each cardio or weight training session and think about what you want to accomplish for that given workout. You will find your motivation revs up and your focus is a bit more clear. This is especially important when you feel like your dragging yourself to class or the gym. When motivation is down, challenge it up!

Now, my challenge for you. Join my boot camp participants and myself (well not really ;) I will guide you) on a kick off to the new year with a diet challenge! A 6 week challenge to start the year off on the right path. If you are interested in participating, send me an email. I will email you the details of the challenge and what I expect from you.

Every challenge has a reward. The reward: a smaller and healthier you, better habits, food addictions banished, and the participant with the most inches lost will receive a free boot camp series with me or a free personal training session and a month's worth of workouts!

The challenge starts January 3rd but please let me know by December 26th if you accept the challenge!

Fitness Tip #5: Find Your Diet

There seems to be a new book promoting a new diet almost monthly. It is easy to be persuaded to try different diets or meal planning systems with such a flood of persuasive information in the media. I think it's important to become informed as to what proper nutrition actually does for your body function rather than how a diet will make you look at the end.

I am not one to push a certain way of eating on anyone. I know what has worked for clients and myself but what's that saying, "... sell a man a fish and he eats for a day but teach a man to fish and he eats for a lifetime.." I think people need to learn how their bodies respond to certain foods and then make the changes they need to fit their desired goals whether it be fat loss, lean mass gains or simply maintenance.

The go to nutrition bible in our house is Precision Nutrition http://www.precisionnutrition.com/

I am going to keep this blog post short. Head over to the website and read all about it if your struggling with your nutrition. I had the opportunity to hear Dr. John Berardi of Precision Nutrition speak at a seminar I attended in Rhode Island last June. He has an incredible knowledge on nutrition and has created such a reasonable way of eating and living. I guarantee it will be a diet that easily becomes your lifestyle.

Fitness Tip #4: Believe In Success

With the end of a year and the beginning of a new one around the corner, the usual fitness resolution is to stick to an exercise plan or adhere to a new way of eating. So why do these best laid plans fail leaving similar resolutions every year? Hopefully health and financial woes are far from the reason. Then what is it? Why can't that burning desire to achieve it this year fall into a true commitment and life changing habit?

There can be many factors that lead people off their path to success: family life, job demands, boredom from current program, lack of results, etc... Some of these factors can come up and if you are not prepared, your permanently derailed and your thrown off completely. However, there is one tool to keep you going forward towards your goal from the get go, day 1, January 1st if it be: Believe In Success.

A great outlook and the belief you will achieve it this year can divert most road blocks. We have all heard about the power of positive thinking for healing and goal attainment. So why don't more people think this way? How can you change your attitude and actually believe in yourself?

Your Road Map For Success by John C. Maxwell teaches the reader how to prepare yourself to obtain the goals you desire. He describes the seven characteristics that positive thinking people share:

1: Believe in Self

2. Willingness To See The Best In Others

3. Ability To See Opportunity Everywhere

4. Focus On Solutions

5. Desire To Give

6. Persistence

7. Responsibility For Their Lives

If you think of the positive people in your life, they lead lives with nearly all these traits. I find this the most commendable attribute a person can have. Do you have these seven characteristics? If not, how can you change to be more positive and in return more successful?

Believe this is your year. Believe in your potential and visualize success. Start out on the right path with a positive attitude and belief you are meant to obtain your goal, your dream!

Fitness Tip #3: Push & Pull For Balance

If you attend my morning boot camp, you have probably figured out I have a pattern to our workouts. Typically, we do a pushing movement followed by a pulling movement and then an intense cardiovascular activity. What does that mean?
Here is an example:

Circuit #1:
1. Body Weight Squats or DB Squats depending on level (Pushing Movement)
2. DB Plank Rows (Pulling Movement)
3. Sprints (Cardiovascular)

REST

Circuit #2:
1. Stability Ball Hip Extension or Leg Curl depending on level (Pulling Movement)
2. Push Ups (Pushing Movement)
3. Burpees

Rest

I set up the workouts so we do both a pushing and pulling movement for lower body as well as upper body. Working both planes of motion encourages a total body workout. I provide a good template for the workout but I expect my ladies to stay on top of the weights they bring to class. They are accountable for their weight selection. If the workout was a bit easy, then it's time to invest in a few more dumbbells. No one should be still bringing the same weights they started with 8 weeks ago.


Lower and Upper Pushing Movements we incorporate:
Squats
Sumo Squats
Jump Squats
Single Leg Squats
Split Squats
Rear Foot Elevated Split Squats
Lunges
Reverse Lunges
Transverse Lunges
Lateral Lunges
Step Ups
Ball Hip Extension

Push Ups
DB Push Press
DB Shoulder Press
Dips
DB Bench Press



Lower and Upper Pulling Movements we incorporate:
Stability Ball Leg Curl/Single Leg Curl
DB RDL
Single Leg RDL

Chin Ups
DB Plank Rows
DB Rows
Band Rows


Cardiovascular Exercises to name a few:
Sprints, Line Touches
Hill Sprints
Burpees
DB Thrusters
Mountain Climbers
High Knees
Butt Kicks
Prone Toe Touch
Bench Toe Taps
Sled Push
Ropes
Kettlebell Swings
Med Ball Slams


I know I have missed a few exercises but this gives you an idea of all the movements we perform. With the right program, a great workout can be achieved outside!

Fitness Tip #2: Achieve EPOC

You have probably heard it before but have never really understood what it was or why you would want to endure such strenuous physical activity to achieve such a thing. Well, here you go, a link to Wikipedia and the full description of what Excess Post-Exercise Oxygen Consumption actually is and how it results in fat loss:

http://en.wikipedia.org/w/index.php?title=Special:Book&bookcmd=download&collection_id=1674ad4272525b81&writer=rl&return_to=Excess+post-exercise+oxygen+consumption



I have heard two visuals described before and believe they help someone understand the difference between steady state cardio, such as distance running, and interval training, short intense burst of activity followed by rest. Visual steady state cardio as a small campfire with limited wood to keep it burning. While it is lite and burning, calories are being burned and used. However, when the firewood runs out, the run is over, the caloric expenditure ceases.



Interval training on the other hand is like a gas furnace. You turn that furnace on with quick intense activity, it gets warm fast, so it shuts off when it has achieved a desired temp. It fires up again when the house has has cooled down and then shuts off again when it reaches a temperature. This furnace doesn't burn a ton of calories at a given time but the resounding warmth and aftermath keeps the house warm for a long period of time after it's shut off. Interval training is very similar. You don't burn a ton of calories immediately but you continue to long after the activity is over.

I hope this helps clear up what EPOC is and why you are working your butt off to get there!

20 Fitness Tips til Christmas

Tip # 1: Females should NOT be afraid to lift heavy weights. It won't make you 'manly' or bigger!

This fact resounds throughout the fitness community. Any trainer, coach or fitness professional will tell you this exact fact. If you want to make any sort of significant changes with a stubborn body part you need to challenge it, and I mean crush it. If you are someone who dreams of wearing shorts this upcoming summer but dislike the appearance of your legs then it's time to put the demand on them to shrink, sculpt and form into a perfect pair of stems!

Check out this article on Figure Athlete. It was written in 2008 by Rachel Cosgrove, whom I hired to prepare me for my first figure competition as well as a subsequent one that year. She is an owner of a well known gym, author, trainer and female motivator who has really taught me a lot about weight training and fitness.

Don't let the first image scare you away... I know the majority of women, myself included, don't desire to have legs quite like her. The site moderator fills the majority of the images for articles. However, the image of the woman with the purple stoned suit is yours truly!

http://figureathlete.t-nation.com/free_online_article/training/lift_heavy_for_lean_legs

A great read that should help you to think differently about your weight selections. 2011 can be the year for sculpted, athletic and sexy legs!

Disciplined December

This is a month that all can spiral out of control if you let it. You hear everyone talking about needing to get their shopping done early, packages in the mail on time, Christmas cards out before the last week before Christmas and on and on and on... Sounds overwhelming and that doesn't even include holiday parties, work and family commitments. It can be a crazy month.

December has rolled in and all thoughts of exercise and diet can be thrown out the window, completely. I believe this is a month where self discipline is so important. When your hectic holiday lifestyle sets in you need a good plan in place. You need to know exactly when your going to workout and exactly what your doing for those workouts then there is no reason to not follow through.

LIFESTYLES

Lifestyle A: I have lived a very disciplined life in the past. I knew exactly every meal I was eating and at what times, as well as what my workouts were for an entire month. I lived a lifestyle where there was no questioning ANYTHING therefore as long as I put the work in and stuck to my plan I was going to be successful.

Lifestyle B: I have also lived a very fly by the seat of my pants lifestyle as well. Not quite sure when I was going to eat next or what that meal would look like. My workouts were varied each week and I never followed a plan. I worked out when I felt like it. Whatever sounded good for that day whether it was weights, intervals, a run or mix of everything for crazy cardio, I did it.

So which lifestyle was the most successful for fat loss- A, hands down. Which one was easier to follow- A, hands down. Which one could I maintain for a long period of time- neither!

Lifestyle C: This is the current lifestyle I lead. I have a month's worth of workouts planned in a monthly calendar. I also write down all my weekly workouts in a small notebook so I can keep track of my successes. Unless I am sick or feeling awful, I stick to my plan. Now, having every meal planned out is a bit much and really tough to maintain for long periods of time. I will follow lifestyle A again after baby 2 comes around and I want to compete again but for now, I am enjoying not following such a strict diet plan. I do however follow a very predictable weekly meal plan.

Breakfast: 2 whole eggs with 2 egg whites, steamed broccoli or green vegetable and occasional piece of Ezekiel bread
or
1/2 cup oatmeal, 4 egg whites blended and grilled to make a pancake topped with Almond Butter

Snack: apple with Almond Butter
or lean ground turkey with veggies

Lunch: Salad with grilled chicken
or leftovers from the night before usually veggies and lean protein and piece of fruit

Snack: 1 scoop protein powder and piece of fruit
or hummus and veggies

Dinner: varies but always healthy.... last night, grilled chicken with brushetta, beets (this was a family first, not a hit at all!), sweet potato fries

I pretty much stick to this type of clean eating with some treats thrown in here and there. Lifestyle C allows for cheats 20% of the time and 80% of the time clean eating. It also sticks to solid training program where there is no questioning what workout will come next.


So, what lifestyle are you leading over the holidays? Are you getting out of bed for those 5:30 workouts or staying where it is nice and warm? Are you still doing the same program for over 6 weeks and no longer seeing your body change? Are you still wishing you could drop a pants size or fit in a cute dress for New Years Eve? Or, has your diet gone completely out the window and all you consume is holiday treats, comfort foods, Starbucks yummy drinks and have no where near enough protein in your diet??


Time to get disciplined then. Clean it up. If you don't have a plan make one now. Gain control in your life and set yourself up for success. There is no reason you can't start working on your 2011 resolutions now if they include fitness and nutrition goals!

If you need help with any of this, send me an email! I can help get you on the right path towards a more disciplined December and still be able to enjoy the great things about the holidays!

If I Could Pick One Thing...

It's the time of year for Christmas lists. If I could choose one thing to put on top of your list, I would put a heart rate monitor. If you already have one, fantastic, you are ahead of the game and surely you never exercise without it! I know I don't.

My nephew just turned 16 and we gave him a heart rate monitor as well as a training manual written by Sean for his birthday. He wants to get bigger and stronger for football and baseball. He has the right tools and with some good guidance he should make great gains. When I was thinking of what to get him for his birthday I hesitated at a monitor but then I thought, why not? He can learn at a young age to monitor how hard he is working and what hard work feels and looks like. Not a bad thing to instill at a young age.

If I could have all my boot camp participants and personal training clients wear a monitor while working out with me, I would love it! So, what would I have you do with it? First, figure out your max heart heart...

Example: 32 year old woman
Estimated MHR = 220 - (age) 32

MHR = 188 BPM

Next, I would have you figure out your training zones...

Example: 32 year old woman

Zone 5: 50-70% of MHR
94-132 BPM

Zone 4: 70-80%
132-150 BPM

Zone 3: 80-85%
150-160 BPM

Zone 2: 85-95%
160-179 BPM

Zone 1: 95% and above
179 BPM and higher

Now what do these zones mean and how can I use them to my advantage while exercising?

Zone 5: This is a heart rate range where your goal is to exercise in a lower range so your body is able to recover from prior work done and not hinder future workouts.

Zone 4: The aerobic zone where long durations of work/exercise can be done. Typically, this is where endurance athletes hang out while training.

Zone 3: The range where you are on the edge of your anaerobic threshold. This is a range that is a bit harder to maintain but a very important one none the less. This is where you make gains to imporove your aerobic threshold. If you want to get faster of perform an activity (ex: running) for longer periods of time, then this is where you want to train occasionally.

Zone 2: Entering an anaerobic zone in this range. This is where you develop strength and power. This is the range you want to hit during conditioning and circuits.

Zone 1: The full anaerobic zone. At this point, you can not maintain the activity for longer that a minute. This is the zone you want to enter when doing intervals and going for fat loss. Challenging your body to endure the demands of this zone truly is awful , and that's putting it mildly, but the benefits are worth it when its over!

When someone first gets a monitor I always recommend that they first get used to wearing it. Work out as you usually do and notice the numbers and more importantly how you feel. The calculated ranges are only estimates so always take into account how you feel at different ranges. When you start to discover your zones then you can begin to challenge yourself to hold heart rates longer or hit a new high number when performing an anaerobic interval.

So there you have it! A very brief description on heart rate training and how it's used. I believe it is a tool that is invaluable and so important to improve aerobic performance as well as achieve goals for fat loss. Put it on your list and make 2011 a leaner and more fit year!

If you need any help picking one out send me an email!

Deck of Cards

It was a deck of cards workout this morning. This is a great option for a quick and effective workout through the holidays! Choose your favorite or least favorite exercises and designate them as a suit. There are so many options: step ups, lunges, dips, chin ups, mountain climbers, squat jumps, and that is only the body weight exercises... the possibilities are endless!


Today's Workout:
5:30 Warm Up and Movement Prep

5:38 Took us 25 minutes to go through the entire deck

Hearts- Frisbee Push Aways or Bicycle Crunches (Core Work)

Diamonds- Burpees (Conditioning)

Clubs- Squats (Lower Body)

Spades- Push Ups (Upper Body)

The suit determines the exercise and the number determines the reps. Face cards are always 10 reps. Aces are 1 lap around the playground. Start flipping those cards and get moving!

6:02 2 sets of Lines/Suicides with 30 second rest

6:08 Cool Down and Stretch

Great Workout in 45 minutes!

Your Feet

So much money and thought goes into what you put on your feet while running and working out. I use to spend $100's of dollars on running shoes as well as countless trips to the store in search of the right shoe. Now, I spend less than $100 on my Nike Free shoes and couldn't imagine another shoe. I run in them and lift in them. Quite often, I take them off and go barefoot while working out too. I could list all the benefits I have acquired from this change in what goes on my feet but I would rather link you to a great read:


http://community.fitnessanywhere.com/blog/2010/11/22/barefoot-training/


You can find Nike Free shoes almost everywhere now, Dick's Sporting Goods sells quite a few pairs. What is almost as common as the Nike Free shoe are Vibram Five Fingers.


I was at Target over the weekend and the person in line in front of me had them on. Yes, they are odd looking but take some time to read about them and you may start to see the benefits over the appearance.
http://www.vibramfivefingers.com/products/products_footwear.cfm

Next time you pick out your footwear give one of these a try. You might be surprised at how much you like them! You may even try taking your shoes off completely... you will be amazed at how differently you move.

Kettlebell Workout

Today's workout came straight out of my new magazine subscription. It was tough but fun!

20 MINUTES RUNNING TIME, AS MANY TIMES THROUGH CIRCUIT AS YOU CAN

1. 20 Single Arm Swings each Arm

rest 20 seconds

2. 20 Snatches each Arm

rest 20 seconds

3. 20 High Pulls each Arm

rest 20 seconds

4. 20 Cleans each Arm

rest 20 seconds

5. 20 Kettlebell Overhead Lunges each Leg

rest 20 seconds

6. 20 Suitcase Deadlifts each Leg

rest 20 seconds


I cycled through the cicuit 3 times, went over the 20 minutes so I could complete the entire 3rd circuit. I had to switch between two different Kettlbells. I used the 8 KG and 12 KG depending on the exercise. Great workout and great magazine! Look forward to more from it.

Fast FIT Friday Workout

By Friday no one wants to dedicate a lot of time to working out. Generally speaking, people have either worked out all week or at least got a few workouts in. The weekends usually lend for more time to train, so people usually save a Saturday or a Sunday for a good solid session. So who wants to workout on Fridays then?

A quick workout is a great way to start the weekend off. I have always felt that Fridays should be fast and furious. Go hard and then go enjoy your weekend. This morning's Boot Camp looked like this with sweat and and rapid breath...

5:30 AM- Warm Up and Movement Prep


5:38- 10 HARD AND FAST INTERVALS, 60 SECONDS WORK AND 60 SECONDS REST

1: Burpee, aiming for at least 20 reps and striving for 25 reps

rest

2: 1/2 Inch Worms with Squat Jump

rest

3: Lateral Squat with Dumbbell Front Press

rest

4: Mountain Climbers, aiming for at least 65 reps

rest

5: Single Leg Burpee

rest

6: Split Jacks, no cheating, big arms big wide jacks

rest

7: Alternating Reverse Lunge Touch the Ground

rest

8: Dumbbell Speed Squats or Dumbbell Squat Jumps with Press

rest

9: Push Up Position Hand Walks Around the Clock, 3 to 9

rest

10: Knee Touches, high fast knees

rest


5:59- 3 Field Sprints, jog out 50 yards and full speed sprint back to start, rest 20 and repeat 2 more times


6:02- Cool Down Stretch and back in your car by 6:12 AM and ready for a GREAT weekend



all done while many are still asleep....

Chin Ups Create Curves

Chin ups are getting tough. It is an exercise that gets easier by dropping body fat. Well that's not gonna happen right now! So time to break out the bands for some assistance next time around.



Chin ups are an exercise where it can be tough to add reps to your max. You may do 1 solid Chin Up but are stuck and can't get one more rep. A great way to do this is by using bands to assist you and slowly decreasing the width of the band used. Start using a thick or medium width band and as you get stronger with that band decrease the width (which will assist you less) and continue getting stronger with that band. Decrease the band width again until it is the width that just gives you that little lift to get you up. When you are strong with that band, step up to that bar with your own pure strength and give it a go. You will be surprised at how many you will be able to do!

Another great way to increase your Chin Up strength is through negatives. When I met Sean in college, he taught me the right way to lift weights. He taught me to get off the Lat Pull Down machine and step up the the Chin Up bar. He told me I could do 10 Chin Ups if I worked hard. Work hard? That is definitely something I have always enjoyed doing when it comes to fitness. I was game.

We started out with him hoisting me to the top of the bar and slowly lowering myself for every painstaking second... 30 seconds total for 3 sets (90 seconds of fighting the urge to drop). The next week I went in and did 1 full Chin Up on my own and then he assisted me to the top to lower again for 30 seconds X 3 sets. Week 2, I went in to workout and sure enough, I got 2 solid reps on my own and again he helped me to the top for the negatives. Weeks went on and sure enough I got 6, 7, 8, 9 and finally 10 full, clean and good Chin Ups on my own. When I say good Chin Ups I mean full extension on the bottom (full hang) to chin completely over the bar.

After 10 weeks, I wasn't big or bulky doing these "manly" exercises either. I developed shapely arms and a bit of a V taper to my back so my waist appeared smaller. I had feminine curves. What woman doesn't want shapely arms and a tiny waist? Hmmm, every woman I do believe.

12 years later and pregnancy #2, Chin Ups are still a solid exercise in my program. I look forward to my workouts after baby is born and cranking out chin ups on my own, unassisted with a much lower body fat!

Here is a little glimpse of my workout today. Don't let a pregnant woman out work you...

Warm Up
Foam Roll
Jump Rope 10 minutes
Movement Prep: Leg Cradle, Knee Hugs, Lateral Lunges, Quad Stretch, Inchworm, Reverse Lunge Twist

Circuit 1:
A1: Barbell Straight Leg Single Leg Deadlift
A2: Dumbbell Shoulder Press
A3: Overhead Squat
A4: Chin Ups

Circuit 2:
B1: Front Foot Elevated Bulgarian Split Squat (a new exercise to me that I love, see below)
B2: Inverted Row with 3 second hold at top
B3: Med Ball Figure 8

20 minute Airdyne bike sprints where I kept my heart rate between 120 bpm and 155 bpm. I listened to my body and felt pretty good!

Great way to start my day!

A Fridge Full of Organic Produce

A few weeks ago, a friend on Facebook, Rachel Cosgrove, posted about her recent order from a company called Abundant Harvest and all the great produce she got that week. I went over to their website to learn more about their company.
http://www.abundantharvestorganics.com

Just like many of you, our family has been on a journey to live and eat healthy. Which, much to our dismay, we discovered is extremely expensive to accomplish.
We decided that that was unacceptable especially if we had the ability to improve this struggle for enhancing health. Thus, our desire for affordable, chemically unaltered food led us to develop Abundant Harvest Organics. We have uncovered an approach to natural food distribution that will deliver organic produce at conventional prices within hours of harvest.

I loved the whole concept of the company as well as eating a variety of produce that I may never buy on my own. I was pleased to discover they deliver to Orange County, drop off spots are limited but there just happened to be one in Mission Viejo that I could get to weekly. So, I signed up and picked up my first box this past Wednesday. It was like picking up a present!

Everything in this week's box:


Included in your order, is a newsletter that tells you what all your produce is (I needed this, I had no idea what a few things were!) and which farm it comes from. The newsletter gives you cooking tips and info on the produce, this week's tips were on Kohlrabi and Sweet Potatoes. The newsletter also gives a recipe for a Pumpkin Cake Roll which looks pretty yummy.

Washed up and put in the fridge:




What is pretty cool is that you can include "add ons" to your weekly order. They offer an extensive list with pictures on their site. I included eggs and some other produce for next weeks order. This weeks order included pears and I think it was the best pear I have ever had. Everything from the Fuyu Persimmons to the Garlic Chives have been eaten and used in my cooking thus far.

This mornings omelette, filled with tons of veggies:


I love this company and what they deliver! Check out their site and see if it works for you to pick up a weekly box. It is definitely worth it!

Chug It!

How much water should I drink? A common question I hear and the answer often is- drink more than what you currently are. Generally speaking, people do not drink enough water. I can say that I need to drink 12-16 cups a day. I notice I don't feel as well when I don't drink enough. Often times people mistake thirst for hunger. Drink 2 cups of water before you eat any meal and you will find you eat much less and don't overeat. Start your morning off with a few chugs of water, at least 2 cups.

Where should your water come from? That is a personal preference. I used to buy caseloads of water at Costco and then switched to drinking strictly tap water. This article made me think of this blog post:

5 Scary Cancer Questions, Answered

I have a few different BPA free containers that I have found to be easy to clean and large enough so you  don't feel like your filling them up all day.

http://www.lifefactory.com

Another water container that holds a large volume:

http://mysigg.com/store/bottles/1-5l-50-oz.html

Drink up!

No Sugar til Pumpkin Pie

My challenge for you: no sugar until Thanksgiving. That gives you 25 days of sugarless, no added calories, wholesome eating, addiction breaking behaviors, until you can indulge in a sweet dessert. You weren't the one with the costume on yesterday getting candy so there is no reason you need to eat it. If it's in the house, who cares. You don't need it.

I challenge you to find other ways to fight the urge for something sweet. Eat a piece of fruit you don't normally buy... mangos, pineapple, kiwis, berries, oranges.. something. Chew gum, it's better than ingesting useless calories. Drink a tall glass of water or hot tea, yes it sounds boring but it really does work!

I don't need to list any more suggestions. You have read them all before. Challenge yourself if sweets are your downfall. Start today and know the next few days will be tough but you will get through them and it only gets easier to say no to sugar the longer you stay away from it!

Tis The Season

I know that there are quite a few people whom are beginning to train for an upcoming race this winter. November marks the kick off to a well laid out training season. Everyone has the hopes to run through the holidays and keep the extra pounds away. There is one key tool to a successful season that is often forgotten- the foam roller. It is such an important component to keeping your body healthy and moving down the road.

Taking the time to roll is so important and the benefits outweigh the discomfort it typically causes. Spend a good 5-10 minutes rolling these areas, numerous times during the week.

IT Band


Hamstrings


Glutes


Calves


Quadriceps


I will guarantee that if you dedicate the time doing these movements you will immediately notice you move better and feel better. The foam roller helps your soft tissue, joints and ability to recover.

Put it in your training program, no excuses.

Fit Momma

I have a built-in med ball growing inside. It's hard to notice now, but I am sure it won't be in the months ahead. I am almost 12 weeks and I am feeling great... finally. The first trimester was a bit of a blur. It was mixed with the exciting emotions of finding out I was pregnant on the day we moved into our new house. Packing and unpacking while trying to figure out why I had no energy. Settling into a new house and trying to stay awake past 7:30 (my alarm goes off most mornings at 4:45). Working and being a mom and wife. Last but not least, fitting in my own workouts because I just don't function well without exercise. It is my life source. It gives me life, energy and simply makes me feel good!

So with the knowledge that you shouldn't start anything new when you are pregnant, I decided I had earned the right to keep on plugging away lifting weights, running and everything else I was doing before I got pregnant. I had my first doctor's appointment and everything looked good. I had great blood pressure 100 over 70. I had only gained 2 lbs. My goal for this pregnancy is to be as fit and healthy as possible.

Today's Workout

Foam Roll
Dynamic Warm Up (jump rope, shuffles, inchworms, hops, lateral lunges, pushups, etc...)

A1 Back Squat
A2 Chin Ups (unassisted)

B1 Step Ups
B2 TRX Inverted Rows

C1 TRX Leg Curls
C2 TRX Push Up to Pike

I finished with 60 seconds of work and 60 seconds of rest: med ball burpees, mountain climbers, wood chops, med ball squats and skater hops/touches

The one big difference I have noticed is my ability to recover. I let my heart rate come down and catch my breath between all movements. This should be an interesting pregnancy compared to my first. I ran through the first one but never lifted weights. I am curious to see the differences. My blood pressure was high towards the end of my first pregnancy and was on a moderate bed rest.

I hope to inspire more women to see pregnancy as a time to continue being fit and exercising for your health and the baby growing inside you.

What's In Your Powder

This past summer, Consumer Reports revealed a study they conducted on various protein powders and the hidden contaminants found in them. You may recognize a few of the brands tested. We recognized one immediately. It was in our pantry- Muscle Milk. Here is the info taken from Consumer Reports website:

We purchased 15 protein powders and drinks mainly in the New York metro area or online and tested multiple samples of each for arsenic, cadmium, lead, and mercury. The results showed a considerable range, but levels in three products were of particular concern because consuming three servings a day could result in daily exposure to arsenic, cadmium, or lead exceeding the limits proposed by USP.

We found that three daily servings of the ready-to-drink liquid EAS Myoplex Original Rich Dark Chocolate Shake provides an average of 16.9 micrograms (µg) of arsenic, exceeding the proposed USP limit of 15 µg per day, and an average of 5.1 µg of cadmium, which is just above the USP limit of 5 µg per day. Concentrations in most products were relatively low, but when taking into account the large serving size suggested, the number of micrograms per day for a few of the products was high compared with most others tested.

The samples of Muscle Milk Chocolate powder we tested contained all four heavy metals, and levels of three metals in the product were among the highest of all in our tests. Average cadmium levels of 5.6 µg in three daily servings slightly exceeded the USP limit of 5 µg per day, and the average lead level of 13.5 µg also topped the USP limit of 10 µg per day. The average arsenic level of 12.2 µg was approaching the USP limit of 15 µg per day, and the average for mercury was 0.7 µg, well below the USP's 15 µg-per-day limit. Three daily servings of Muscle Milk Vanilla Crème contained 12.2 µg of lead, exceeding lead limits, and 11.2 µg of arsenic. A fourth product, Muscle Milk Nutritional Shake Chocolate (liquid), provided an average of 14.3 µg of arsenic per day from three servings, approaching the proposed USP limit.

Cadmium raises special concern because it accumulates in and can damage the kidneys, the same organs that can be damaged by excessive protein consumption. And it can take 20 years for the body to eliminate even half the cadmium absorbed today.

"This is a highly toxic metal, and while there are some cases where decisions have to be weighed against relative risks, accepting that you have to be exposed to any cadmium at all in your protein drink after your workout is definitely not one of them," says Michael Harbut, M.D., director of the Environmental Cancer Initiative at the Karmanos Cancer Institute in Royal Oak, Mich.

"When these toxic heavy metals are combined in a product that is marketed for daily use, that raises serious public health concerns, especially for pregnant women, children, and young adults," says Burns, who has been a toxicology consultant to state and federal government agencies.

For most people, protein drinks are not the only possible source of exposure to heavy metals, but they are an easily avoidable one, since most people can meet their protein needs, help minimize exposure to contaminants, and save money by choosing the right foods.

Shellfish and organ meats such as liver can be high in cadmium, and some plant foods such as potatoes, rice, sunflower seeds, spinach, and other leafy greens can also take in significant amounts of the metal from the environment, due in large part to the use of cadmium-containing phosphate fertilizers, according to Bruce A. Fowler, a researcher at the federal Agency for Toxic Substances and Disease Registry. Food and Drug Administration research suggests that foods such as milk, yogurt, eggs, poultry, and red meats are generally good protein sources that seem to contain little or no cadmium, lead, arsenic, or mercury. For perspective about the relative risks exposure to those metals can pose, consider the agency's list of 275 hazardous substances at toxic waste sites: Arsenic, lead, and mercury rank Nos. 1, 2, and 3, and cadmium is No. 7, based on risks to people around those sites.

Robert Wright, M.D., an associate professor at Harvard Medical School, who is conducting research on the health effects of exposure to toxic metals, says, "Small amounts of exposure are inevitable, but a product that exceeds the USP limit is clearly doing something wrong."

Being exposed simultaneously to a mixture of toxins can also potentially increase health risks, particularly when they target the same organs or systems, as some metals we detected do, according to Harbut. He says that this is the result of a synergistic effect, meaning the effects of two toxic substances together can be even greater than those of the sum of the two, and not enough research has been done to determine whether that occurs from multiple exposures to even relatively low levels of those heavy metals.

After reading that issue of Consumer Reports, I promptly threw out that protein powder and looked for another source. I came across a brand that I have now used for over 2 months and really do like it. BiPro is an all natural protein powder with no artificial sweeteners or fillers. It is Gluten free, sugar free, lactose free and fat free. It is unflavored and easily mixed.

I use it in my oatmeal in the morning and you would never know it was in there. I flavor my oatmeal with whole foods such as fruit, rather than artificial flavors.
Here is the link if you're looking for a new protein powder for those quick meals or snacks!
http://www.biprousa.com/bipro.html

Turkey Day Run!

This was brought to my attention the other day and I wanted to spread the word as well. Here is a link to a local road race for Thanksgiving Day-
http://www.plymouthrocknrun.com/joom/

The mission statement is pretty inspring as well:

Plymouth Rock N' Run is dedicated to advancing cures for spinal cord injuries, neuromuscular, and neurological disorders with hopes of improving the lives of those who have experienced incapacitating injuries and illnesses.
A sustainable source of grassroots funding is provided in support of a local, but America's largest and most progressive, spinal-cord research organization: The Reeve-Irvine Research Center at UC - Irvine.
Through exposing the value and urgency for such treatments, the Plymouth Rock N' Run annual 5K fun-run facilitates collaborative individual and business efforts, enhances the ideals of social responsibility, and promotes social action to achieve improved health for a world-wide community.

I just may squeeze this in my morning! Who else will be there?!

Boot Camp Info & FAQ's

We are starting a new series of classes Monday, October 25th. I have had a few people inquiring about what my workouts entail. So here is the lowdown!

Q: How longs does the series last?
A: Each series last 8 weeks. We meet Monday, Wednesday and every other Friday at 5:30 am at Toyon Park in Anaheim Hills. We start at 5:30 sharp, so arrive a tad early to set your stuff up. We finish by 6:15! You can be in the shower by 6:30 or home before you kids wake up!

Q What do I need to bring?
A: At the beginning of each series I will give you a calender of classes. That calendar will dictate what you will bring for each given day. Our current calendar has participants bringing a mat and a set of dumbbells on Mondays. On Wednesdays, they bring the same equipment as well as a stability ball. Friday is a little different. I like everyone to bring either 1 heavy dumbbell or 2 (depends on the program I write for that month), ball and mat. I expect everyone to bring a bottle of water and an open and positive attitude! We do actually have fun! Every now and then I bring my own equipment to use or the infamous Frisbees. You have to attend to know what that means.

Q: How heavy should my dumbbells be?
A: Just ask me! I will help you figure this out! Send me an email hillaryskahan@sbcglobal.net

Q: What about the weather? It is getting colder?!
A: OK... I promise you that you will not be cold! Get out of bed. Put a few layers on but wear something light underneath because It will be exposed. One participant had a tank top on this morning and it was in the low 50's.

Q: What about rain?
A: I will have you give me your cell phone # at the start of the series. If there ever is a morning were it is raining just to hard and I am afraid someone would get hurt, I will text you by 5 AM letting you know the class is canceled. I will pick another day to reschedule it.

Q: I am nervous because I haven't worked out in a long time, should I just go to the gym and get in shape before I attend?
A: No!! I welcome all levels and really do have all levels!! I adapt exercises, offer alternative movements and never have an intimidating environment. I have always hesitated to use the term "boot camp" because that truly is not the setting of our workouts. It is just that "our workouts". I never belittle or make you feel like you can't do something... way not my personality. I listen to what people like and don't like and implement what I know works to achieve those desired results.

Q: What results can I expect?
A: This is the fun part! I have watched women completely transform their bodies into shapely, feminine and lean physiques! You can expect to love the way you feel for getting up and putting yourself first before anything else happens in your day. You can expect to realize you just may be a morning person after all! You can expect to love the variety I bring to every workout! You can expect to fit into clothes you had never thought you really would wear again. You can expect to love working out with another 10-20 women who are very encouraging and great women all around!

So there you have it! Expect only the best because that is what I intend to bring to you every morning!

If you have any further questions please email me!

Quick Weekend Workout

Jamie Eason- one fit woman!


Here is a quick weekend workout for you.

Warm Up Ladder- get your blood pumping and a little sweat rolling

- 20 Jumping Jacks
- 15 Lateral Lunges
- 10 Squats
- 5 Burpees
reverse order back up ladder, rest and repeat

Perform each exercise for 60 seconds with 15-30 seconds rest in between (depending on level), cycle through circuit 2-3 times

Circuit 1
1. DB High Pull
2. Bench Step Overs
3. Med Ball Burpees (press med ball over head or bring to chest when standing, depending upon level)
4. Dead Bugs

rest 60 seconds

Circuit 2
1. Med Ball Wood Chops
2. Bosu Mountain Climbers (simply eliminate Bosu if you don't have one)
3. Squats or Jump Squats (advanced, explode off the ground and go for speed)
4. Stability Ball Knee Ins

rest 60 seconds
Cycle though the circuit 2- 3 times

A heart pumping total body workout! Go hard and then enjoy your weekend!

Fitness Tools

Within my 8 week series of classes, I occasionally have a day where I bring all the equipment. Today, I purchased a new tool for the arsenal of fitness fun!



The Power Wheel! I am looking forward to incorporating it into our workouts. A new piece of equipment always makes for a fun session.

The other tools we use:

TRX


Battling Rope


Agility Ladder


Med Balls


Kettlebells


Sled



And the list goes on, bands, jump ropes, stability balls, agility dots, frisbees....

A new 8 week series of classes starts October 25th. That gives you 8 week until the season of holiday parties!

Email me if you have any questions!