Core Class - My Humble Opinion

Core Workout Class

I went to a ‘Core Class’ at Columbia Athletic Club the other day with my husband.  It is just 25 minutes long, but the whole class is focused on core strength and abs. 

I was skeptical of course, because I am a firm believer in the idea that you can't ‘spot reduce’, but I wanted to try to give it a chance.   I feel like the people who go to this class are thinking it will give them a flat tummy or abs.  It will not!!!!  If your intention is to just engage your core as a focus then I suppose it is worth it as a suppliment to another workout...still not really sure.

There was a 5 min ‘warm up’ to kind of stretch and get your muscles warm…there isn’t really time for much more then that so it was a good attempt, but sort of pointless in my opinion.

Then we did some floor work…

• ·      Legs lifted a few inches off the ground and fluttering the hands up and down similar to what they do in Pilates
• ·      Single leg V-Ups or Scissor Kicks kind of, again it was a little hard for me to figure out what these moves were really doing for me…but I tried to follow
• ·      Push up position…knees to opposite elbow – the only exercise that really felt like it was working me hard to the point of fatigue
  
• ·      Rest - Stretch
• ·      Into Circuit 2 which was very similar to circuit 1 it just was bicycles and plank rocks for 30 seconds or so each

Here is my frustration to classes like this…it is not actually doing anything.  Just movement camouflaged as a workout to try and convince its participants that they will see some kind of result.  I don’t even think that anyone would leave that class with a stronger core in any way and they certainly wont leave with a flat stomach or abs.

It is a shame, because I think that is one of the biggest problems with all these fitness ‘trends’…it is often just a way to pretend you are working out without actually having to workout. 

The best measure to a good workout is what do the people who are doing it look like and what does your trainer do for a workout?  If it isn’t that class or that particular workout, then it is time to save your money and your time and do what they are doing.

Our bodies are designed to do movements that simulate hunting and gathering and working for our food and shelter….so use your body that way.  ‘Athletic Ability’ has very little to do with it…balance, coordination, and endurance are all achievable skills.  Some have better natural abilities then others, however everyone has the ability to have it at some level if they are WILLING TO WORK FOR IT!!!

Favorite Meals at Restaurants

Favorite Places to Eat and Stay on Track - 

I work downtown Kirkland and I live in Juanita, so I have found a few restaurants with a favorite dish that I can get without getting too far off of my nutrition  and eating regiment.  Learning to eat out and modify what is on the menu is a really important skill and it will help you stay on track.

I was a little embarrassed at first to make so many adjustments to a menu item, however it is worth it and enough people start to demand healthy options then we can change an industry!

If there is one thing I hate more than anything it is 'restarting' something after loosing my way.  It is so much harder then just sticking to it.  My changes and choices are meant to be lifelong (not a diet), and I have to be able to eat out and enjoy myself...so it will only work if I can find a way to make adjustments.

Here is what I would recommend....

Hectors - 

1. Seared Tuna Bites
2. Salmon Salad (this has goat cheese and beats in it so it is super filling and colorful)
3. Hummus Platter - No Pita, Ask for Extra Veggies (cucumber, carrots, celery, tomatoes)

Milagro - (limit your chips and salsa intake...put some on a plate and ask the waitress to take the rest away)

1. Shrimp and Avocado Salad - dressing on the side and no avocado paste (it comes with way too much and everything looses its flavor)

Qdoba - (this is a really good one, because it is fast and inexpensive)

1. Naked Burrito - comes in a little bowl, no tortilla - I only get wild rice, sauteed veggies, black beans, just a little guacamole, pico de gallo, medium salsa)

Joeys - (I love this place, because I dont have to make any adjustments to the menu...there are several things I can order)

1. Spicey Edamame
2. Ahi Tuna Salad 

Brix - 

1. Hummus Platter (this is enough to share with 2 people or more) ask for all veggies
2. Beet Salad (add prawns)

Tried a New Workout

I Cheated!!!

My girlfriend was brave and came with me to my Crossfit class so I decided to join her at her favorite workout at Baseline Fitness in Kirkland.  

I have to admit that I was worried I wouldn't get a good enough workout so I did go to Crossfit in the morning, but went to the noon class at Baseline.  The class was totally full, so it is super popular!  It was a combination of Treadmill and TRX and some calisthenics.    

The treadmill was a reminder of why I dont run as much anymore...haven't run in like a year, so that was crazy.  I had really bad IT band and Hip problems, so I had to limit my runs to just a couple times a month.   It was a lot of cardio, which ironically I was used to do for fitness and I never gained the results that I wanted.  As my husband always tells me...I need to be working smarter not harder!  That is what Crossfit has seemed to do for me, since I am in the best shape of my life and I workout way less then I ever have before.

The workout...

15 min on the treadmill range between 'energy output of level 6 - 10'  Energy output is like a 1 on the couch and level 10 sprint at an incline.  The interval training I am always a fan of, because it is a great fat burner.

Then we would switch with the other group and use a sandbag for squats and hop over the bag for legs.  Side lunges holding the sandbag (these are awful, always been very weak in that area).
Surfer jumps which are kind of like Burpees but you jump up into a surfing position.
A few arm exercises with the TRX band and knee to elbow jumps.

Most of the workout was cardio, which would have been my favorite kind in the past, but since I have experienced the improvement from intense weight lifting over the last year, I am totally sold on weights vs cardio.

I would probably go back for a few classes in the future, but it is not enough strength for me...and I honestly didn't realize what great shape I was in until I tried other workouts!!!  I am still fiercely loyal to Crossfit and have the results to prove it..both in body changes and in overall stamina and strength.

I really should be doing some more cardio maybe, because I have a weakness....My worst enemy is wine, and with this nice weather...I have been having drinks on the patio almost everyday!

Thats all for now!  Gonna get in bed and ready for Crossfit tomorrow morning:)

Easy Rules for Eating Right

The Easiest Rules for Healthy Eating

These 2 basic strategies will help you make better decisions, and you don't have to think too much!  It is really very easy.  If you want to eat better and feel better it seems there is a million different suggestions that nutritionists, trainers, dietitians, friends, family, and doctors give you.  All of it is probably really great information and useful and accurate, but it becomes overwhelming and then we often don't change anything.

Here are my two rules that I try to stick to with every single meal and every single shopping trip.

1.) Always Have a Colorful Meal (you plate should never be full of all beige food) - Veggies, fruit, and meat that is colorful often means that it is packed full of good nutrients and vitamins.   So when I am having a salad I make sure the lettuce has a lot of different colors of green (not just iceberg), then add things with color like tomatoes, peppers, olives, corn, cucumber, and zucchini.  That is why meat is not meant to be breaded, and really great starches have some color, like baby red potatoes and sweet potatoes.  Even wild rice and beans have a little more color then wheat and mashed potatoes.

2.) Only Shop the Outer Perimeter of the Grocery Store - The most nutrient dense foods and the healthiest are around the outside of the grocery store not down the isles.  There are a couple exceptions of course (balsamic vinegar and virgin olive oil, peanut butters, and tuna fish).  When you are shopping make sure you are buying foods with lots of color to them and an expiration date;)

Those are my 2 rules and it works really well for me.  Try it and I think you will find that keeping it that simple will instantly make a difference in the meal choices you make.

Will Power is Over-rated

Will Power is Totally Over-rated, when it comes to Portion Control!

I get asked all the time how to eat more healthy and make better decisions with regards to food, and the truth is that although I don't really like a lot of bad foods...I love food!!!!  I can out eat most grown men easily and not even feel overly full!  So my biggest struggle isn't necessarily processed, fatty, high calorie foods...its that I want to eat everything in front of me and then have seconds! 

When it comes to portion control I don't use will power, because I simply don't have it!  Last night was a perfect example of this.  Weakness - Sweet Potato Fries with extra salty seasoning!  I have had them at The iPic Movie Theater before and I love them, but they come in a huge basket enough for 3 people.  I ate most of them last time I ordered them, plus a salad and prawns, plus popcorn in the movie.  I had a stomach ache when I got home and felt horrible the next day.  I remembered that and wanted to avoid it this time, however knew that if the fries stayed in front of me, I would eat them all. 

I did 2 things last night, I had the fries come when my meal instead of as an appetizer.  That way I didn't snack on them right up until my salad arrived, because I would!  I also grabbed a handful of them, put them on a side plate and had the waitress take away the basket before she even left or table.  This was kind of embarrassing, I already was annoying with my salad requests...but it worked.  I didn't over indulge, but I got to have my favorite thing...and saved a little room for popcorn (another huge weakness). 

I would absolutely recommend to everyone out there to ask the waitress to box up half before they even bring it out or take away half of anything you order that is a 'treat' for you.  We never need the actual amount that they give us at a restaurant and you will feel way better that night and the next day.  Don't rely on will power to keep you from eating something you love when it is right in front of you.

I practice the same thing at home.  If I don't want to eat the entire thing, then I don't have it at the house.  Triscuits....I will eat the whole box so we don't have them at all.

Running Pain, Worth It?!?

Running - Pain vs Joy

I have always loved running...and when I say running, I mean a slow jog.  It relaxes me and I can think things thru or get lost in my music if I need a distraction.  However, over the last few years, my hips have started hurting so bad it keeps me up at night.  I have tried everything...Physical Therapy, stretching, foam roller, massage, and reflexology.  Nothing was helping...shooting pain down my legs, tight hip-flexer joints, and a no ability to sit for longer then an hour. 

I had to give up running as my form of working out, and that is when I found Crossfit...(see my blog about Crossfit).  The pain went away almost immediately!  I still stretch my IT band with the foam roller some nights and go to reflexology about once a month....I like the Chinese Foot Reflexology service because it is only $25 and you stay clothed...and they work a lot on pressure points. 

I still run on really sunny days...I love to run up and down Lake Washington Blvd, pretty views of the water, lots of people, and great hills for wind sprints.  Just went on a run instead of Crossfit yesterday, because it was so hot and pretty outside. 

To break up my run a little these days (to avoid the hip pain) I do a hill sprint about every half mile, then I stop and do walking lunges whenever I get to a park.  If it is dry enough, I do some abs too.  This seems to give my legs a short break so they dont get so tight.   I also try to keep my runs under 3 miles so it limits the constant pounding on my joints.

Hill sprints help improve my cardio and tighten everything up, because it uses every muscle.  You also burn a high amount of fat as your heart rate comes back down...that is why interval training works so well.   If you are trying to get in shape it is the best thing to do...it will give you really fast results.

Whenever I am on vacation I still go for my runs, it is such a great way to see the area you are staying in and find things you wouldn't see just driving around.  I also try to find a crossfit gym close by and go to at least one crossfit workout.   Keeping your workouts different and unpredictable will help your body continue to improve and you are less likely to get bored.

My Mother - by Sequoia Leopold

Mother Knows Best - 

My mother is probably going to live forever and I think I just got the receipt for it today.  Her famous homemade granola!  My mom has eaten organic and fresh and local and unprocessed foods her whole life, effortlessly.  She shopped at organic local grocery stores before it was chic and always tried to convince me that fruit was a desert (even going as far as to freeze the dessert).

Now that I am trying to improve my overall life thru nutrition, what better way then with my mothers homemade granola.  I am getting much better in the kitchen these days!

I grew up on this stuff as much as I fought for Lucky Charms they never appeared in my house.  I am lucky now as I have an amazing immune system and I know it is from my childhood.  One year (birth to first birthday) in the Ozark Mountains of Missouri with no Anti-bacterial spray or handy wipes will do that!!!

Belt - Switzer - Leopold Granola 
Old Fashioned Oats
Sweetened Coconut Flakes
Wheat Germ
Sunflower Seeds (raw)
Brown Sugar
Honey
Molasses
Vegetable Oil
Flax Seed***
Sesame Seed
Walnuts
Almonds ***
Pecans
Dried Apricots
Dried Papaya
Dried Mango

Spread it out on a cookie sheet and bake in the oven until just barely crispy...then let it cool, bag it up and ready for breakfast each morning.  You only need about 1/4 cup.

I eat mine with Almond Milk and fruit.  It also makes a great snack during the day (keep it in your car so you are not tempted by drive thru's and Starbucks)

Also a great alternative to Gold Fish Crackers for little ones!

Fruit Smoothie Obsessed! - by Sequoia Leopold

I have to admit that I was super skeptical about The Magic Bullet blending machine, because it is from an infomercial. I tease my husband all the time, because he buys everything they sell on infomercials.

However, now I am obsessed... It is easy to clean, really fast, and no counter space!

My smoothie is fresh, and no added sugar or preservatives. Just 2 full servings of fruit every morning!

I live it!!! Worth it completely!! Get one!