The new session starts on October 2nd at 9:40 am. I've been looking for interesting articles, recipes and fitness routines to liven up the winter months.
Just a couple of interesting facts:
1. the average persona gains 10 pounds between Thanksgiving and New Years.
2. on the up side it's been proven that if you want to improve a behaviour than spend time with people that have the behaviour you are seeking. So if you want to exercise more hang around people to exercise. Want to eat better? Socialize with people who eat healthy.
Thursday, September 9, 2010
Tuesday, August 31, 2010
Endings & Beginnings
Today was the last Group Personal Training session. It has been an intese and fun 12 weeks and I'm sad to see it come to an end.
Here are the results from the fitness testing. Start are the results of the testing at the start of the class, the seconnd set from the last day.
1/2 Mile run: start 6:03 end 5:16
Each of the following were done in during a 1 minute timed test.
burpies: start 7 end 20
squats: start 38 end 58
push ups: start 32 end 50
sit ups: start 21 end 38
lunges: start 32 end 34
plank: start 1:31 on knees end 1:30 on toes
Weight: -10 lbs
Resting heart rate has dropped 20 points.
The interesting thing is age does not really matter in strength. We have 20's, 30's and me who was twice the age of most of the group and our results were similar. I was within 5 reps of them on the beginng and ending numbers. So we all progressed equally during the 12 weeks.
So it's never too late.
Here are the results from the fitness testing. Start are the results of the testing at the start of the class, the seconnd set from the last day.
1/2 Mile run: start 6:03 end 5:16
Each of the following were done in during a 1 minute timed test.
burpies: start 7 end 20
squats: start 38 end 58
push ups: start 32 end 50
sit ups: start 21 end 38
lunges: start 32 end 34
plank: start 1:31 on knees end 1:30 on toes
Weight: -10 lbs
Resting heart rate has dropped 20 points.
The interesting thing is age does not really matter in strength. We have 20's, 30's and me who was twice the age of most of the group and our results were similar. I was within 5 reps of them on the beginng and ending numbers. So we all progressed equally during the 12 weeks.
So it's never too late.
Tuesday, August 24, 2010
Group Personal Training update
I never would have imagined that I would do 300 squats, 200 push ups, 100 burpies in about 20 minutes but that's what we did today. That was after running 1.5 miles.
It started innocently enough. 4 squats, 2 push ups, 1 burpie. But you work up to 30 squats, then back down. If we had tried that earlier I wouldn't have made it.
Today 11 weeks into the session wasn't an issue. In fact I found myself dancing in the shower to the music over the pa system. There have definitely been some changes. I'm going to be sad when the 12 weeks are over.
The key to these workouts has been interval training, intensity, variety. Variety has made it fun because you know you are doing something new each day. The intervals give you a bit of a rest it's like a reward for getting through that last set. Intensity, we started out at a high intensity and have gradually increased.
It started innocently enough. 4 squats, 2 push ups, 1 burpie. But you work up to 30 squats, then back down. If we had tried that earlier I wouldn't have made it.
Today 11 weeks into the session wasn't an issue. In fact I found myself dancing in the shower to the music over the pa system. There have definitely been some changes. I'm going to be sad when the 12 weeks are over.
The key to these workouts has been interval training, intensity, variety. Variety has made it fun because you know you are doing something new each day. The intervals give you a bit of a rest it's like a reward for getting through that last set. Intensity, we started out at a high intensity and have gradually increased.
Saturday, August 7, 2010
Trailer | Forks Over Knives - The Official Movie Website
This link will take you directly to the FOK web site.
Trailer Forks Over Knives - The Official Movie Website
You won't want to miss this. If you have read the China Study, Engine 2 Diet you will want to see this and share it. The movie opens March 11-2011 but there is more information on the website. I hope this will catch the attention and open some eyes to the easiest approach to disease prevention.
Check it out.
Trailer Forks Over Knives - The Official Movie Website
You won't want to miss this. If you have read the China Study, Engine 2 Diet you will want to see this and share it. The movie opens March 11-2011 but there is more information on the website. I hope this will catch the attention and open some eyes to the easiest approach to disease prevention.
Check it out.
The Vegitarian meat & Potatoes cook book
Now here is a fun cookbook. Usually I like cookbooks that have lots of photos but this book doesn't need them. All of the basics are here pot roast, soups, stews, pot pies. The variety is amazing, there is even a recipe for scrapple. Your mouth will water just reading the recipes.
I shared the book with a friend and her comments was "look there are only 2 steps to most of the recipes". I think I found one with 5 steps. These would be great recipes if you have kids that want to help in the kitchen. I want to try the pot roast.
I've also been looking at vegan cheese. The vegetarians in paradise website had a review on many of the vegan cheese products. The ones with good review are not easy to find. I did find Sheesh in Whole Foods last week. I bought the strong cheddar and a Mexican creamy spread. The cheddar wasn't bad, we put it on boca burgers. The Mexican creamy spread was too sweet, it really tasted like a spiced cream cheese but with a really over powering sweetness. I still like my cashew cheese best but I'll keep trying.
I'll keep you posted.
I shared the book with a friend and her comments was "look there are only 2 steps to most of the recipes". I think I found one with 5 steps. These would be great recipes if you have kids that want to help in the kitchen. I want to try the pot roast.
I've also been looking at vegan cheese. The vegetarians in paradise website had a review on many of the vegan cheese products. The ones with good review are not easy to find. I did find Sheesh in Whole Foods last week. I bought the strong cheddar and a Mexican creamy spread. The cheddar wasn't bad, we put it on boca burgers. The Mexican creamy spread was too sweet, it really tasted like a spiced cream cheese but with a really over powering sweetness. I still like my cashew cheese best but I'll keep trying.
I'll keep you posted.
Friday, July 16, 2010
Another Summer salad
I'm excited that I've found so many healthy recipes lately in very unlikely places. Randy our trainer today was talking about being healthy. His philosophy is exercise, eat simple food and drink water.
I have to mention one more benefit of higher intensity workouts. My resting heart rate has dropped almost 20 points. So my heart is getting more rest in the down time, so I recover quicker from any workout. I've mentioned before that every workout is fun even though it's high intensity but he is also working the entire body in each workout.
Anyway you're here for the salad recipe.
Mediterranean Garbanzo Salad
5 cherry or grape tomatoes halved
1 small zucchini or yellow squash chopped
1/2 can of garbanzos drained and rinsed
4 olives halved
1 TBS chopped parsley
1TBS olive oil
1TBS lemon juice.
2 or 3 lettuce leaves chopped.
Toss and either eat as a salad or use as a pita stuffing.
I have to mention one more benefit of higher intensity workouts. My resting heart rate has dropped almost 20 points. So my heart is getting more rest in the down time, so I recover quicker from any workout. I've mentioned before that every workout is fun even though it's high intensity but he is also working the entire body in each workout.
Anyway you're here for the salad recipe.
Mediterranean Garbanzo Salad
5 cherry or grape tomatoes halved
1 small zucchini or yellow squash chopped
1/2 can of garbanzos drained and rinsed
4 olives halved
1 TBS chopped parsley
1TBS olive oil
1TBS lemon juice.
2 or 3 lettuce leaves chopped.
Toss and either eat as a salad or use as a pita stuffing.
Wednesday, July 7, 2010
Beat the heat
I read an article the other day that said to eat Thai food when it was hot to get your sweat reflex going. Much as I love Thai food I have a hard time eating it when it's hot.
The other school of thought is to eat cooling foods: cucumbers, watermelon anything light on the stomach. One of my favorite salads is from The Pioneer Woman web site. If you want to see the photos and step by step instructions. Go to http://www.thepioneerwoman.com/ and search for :Asian Noodle Salad.
Asian Noodle Salad
Ingredients
SALAD INGREDIENTS:
1 package Linguine Noodles, Cooked, Rinsed, And Cooled
½ heads Sliced Napa Cabbage, Or More To Taste
½ heads Sliced Purple Cabbage, Or More To Taste
½ bags Baby Spinach, Or More To Taste
1 whole Red Bell Pepper, Sliced Thin
1 whole Yellow Bell Pepper, Sliced Thin
1 whole Orange Bell Pepper, Thinly Sliced
1 bag Bean Sprouts (also Called Mung Bean Sprouts)
Chopped Cilantro, Up To 1 Bunch, To Taste
3 whole Scallions, Sliced
3 whole Cucumbers Peeled And Sliced
1 can (about 10 Oz.) Whole Cashews, Lightly Toasted In Skillet
_____
FOR THE DRESSING:
1 whole Lime, Juiced
8 Tablespoons Olive Oil
8 Tablespoons Soy Sauce
2 Tablespoons (up To 3 Tablespoons) Sesame Oil
⅓ cups Brown Sugar
3 Tablespoons Fresh Ginger Chopped
2 cloves Garlic Chopped
2 whole Hot Peppers Or Jalapenos, Chopped
Chopped Cilantro
Preparation Instructions
Mix salad ingredients together. Whisk dressing ingredients together and pour over salad. Mix with tongs or hands and serve on a platter.
Note: dressing keeps for up to three days before serving, without cilantro.
Also if you go to the www.pioneerwoman.com/tasty-kitchen/ you can find a nice selection of vegan and vegetarian recipes. Just look under the special dietary needs section.
The other school of thought is to eat cooling foods: cucumbers, watermelon anything light on the stomach. One of my favorite salads is from The Pioneer Woman web site. If you want to see the photos and step by step instructions. Go to http://www.thepioneerwoman.com/ and search for :Asian Noodle Salad.
Asian Noodle Salad
Ingredients
SALAD INGREDIENTS:
1 package Linguine Noodles, Cooked, Rinsed, And Cooled
½ heads Sliced Napa Cabbage, Or More To Taste
½ heads Sliced Purple Cabbage, Or More To Taste
½ bags Baby Spinach, Or More To Taste
1 whole Red Bell Pepper, Sliced Thin
1 whole Yellow Bell Pepper, Sliced Thin
1 whole Orange Bell Pepper, Thinly Sliced
1 bag Bean Sprouts (also Called Mung Bean Sprouts)
Chopped Cilantro, Up To 1 Bunch, To Taste
3 whole Scallions, Sliced
3 whole Cucumbers Peeled And Sliced
1 can (about 10 Oz.) Whole Cashews, Lightly Toasted In Skillet
_____
FOR THE DRESSING:
1 whole Lime, Juiced
8 Tablespoons Olive Oil
8 Tablespoons Soy Sauce
2 Tablespoons (up To 3 Tablespoons) Sesame Oil
⅓ cups Brown Sugar
3 Tablespoons Fresh Ginger Chopped
2 cloves Garlic Chopped
2 whole Hot Peppers Or Jalapenos, Chopped
Chopped Cilantro
Preparation Instructions
Mix salad ingredients together. Whisk dressing ingredients together and pour over salad. Mix with tongs or hands and serve on a platter.
Note: dressing keeps for up to three days before serving, without cilantro.
Also if you go to the www.pioneerwoman.com/tasty-kitchen/ you can find a nice selection of vegan and vegetarian recipes. Just look under the special dietary needs section.
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