Thirty-One Days of Fitness

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I decided to workout every day this month for at least 20 minutes. I just didn't expect it to coincide with the government shutdown. As the nation counts the number of seconds, minutes, hours, and days the government has been shutdown, I've been counting my 31 days of fitness. I'm half way through.

What inspired me? A pending medical procedure. It will have me out of commission for a few weeks and I want to make sure I exercise as much as I can before the procedure. Working out everyday will help tone my muscles more, increase my endurance and may be shed a few inches or weight.

I'm having fun doing a variety of exercises. Besides teaching my group fitness classes four times a week, I run outside or on the treadmill, take indoor cycling classes, Latin dancing, body weight exercises, or kickboxing. I do about an hour of aerobics or circuit training. I do about 20 minutes of strength training which machines, free weights, and body weight exercises such as squats and push-ups. I always stretch.

Even though I'm working out everyday this month, I work out 4 - 5 days a week religiously. Well, unless I'm under the weather. I enjoy exercising and it's a life style. Here's to your health!

Fitness Inspiration

Celebrities and athletes inspire some of us in a variety of ways. A few people such as Jillian Michaels, First Lady Michelle Obama, Dara Torres, and Diana Nyad inspire me to be better in my fitness life. As a group fitness instructor, the participants in my classes inspire me the most.

Not long ago, after teaching my water aerobics class, I struck up a conversation with one of the students. She shared with me that due to her weight, obesity induced diseases and a car accident, she was in a wheel chair for six years. She couldn't stand on her own two legs to walk! The wheel chair was her only way of getting around all those years.

After loosing weight due to a medical intervention, she's been able to walk since early this year. She's making healthy food choices and is exercising. She enjoys working out and wishes she'd done it sooner.

Exercise and weight loss takes a great deal of work and dedication at 120 pounds or 500 pounds. On the days that I don't feel like working out, I think about this lady, grab my shoes, and get moving.

As long as you're medically cleared to exercise, do at least 30 minutes of aerobics three times or more a week. You can even do 20 minutes and build up from there. Also include strength training with machines, free weights or body weight exercises such as push-ups, squats, or mountain climbers. Find your inspiration to exercise and here's to your health.

Exercise Will Get You Out of a Funk

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I always exercise with my over all health in mind but never think it'll help lift me out of a funk. I know that exercise is a stress reliever but it's not on my mind or the reason why I workout. I just think it's good for me. Earlier this week, I was feeling blah and I had a choice to make; sit idle, lay in bed, eat mindlessly or exercise.

I chose to get moving to help burn of what I was feeling. I laced up my running shoes and went for a four mile run. Emotionally, I felt fantastic at the end. According to the Mayo Clinic, physical activity increases endorphins in the brain and increases self confidence and lowers symptoms of mild depression. Endorphins are chemicals released in the brain and they help deal with pain or stress.

I can definitely say that my brains released endorphins to help get me out of my funk. I do a variety of exercises ranging from Zumba, indoor cycling, running, or use an exercise equipment such as an elliptical. I usually exercise for about an hour doing aerobic and strength training exercises. But physical activity for even 10 minutes will make a difference.

As a group fitness instructor, I encourage my students to exercise even when they don't feel like it. I'll share my experience of the benefit of physical activity reducing stress with them. Here's to your health and reducing stress.

CRAVINGS: Everyone Has Them

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I'm a strong believer in giving into your cravings. I usually have strong cravings for something sweet such as Cold Stone Creamery, delicious moist brownies, something spicy (Habanero spicy) or a nice juicy steak. Most of the time, I don't satisfy my cravings immediately. I wait it out hoping it goes away. Not. So, I'm a believer in giving into my cravings but I wait it out.

On the Fourth of July, I had cravings for brownies but there were none at the neighborhood gathering. The craving was so strong that, the burgers looked like brownies. Hilarious!

According to WebMd, nearly 100% of young women and nearly 70% of young men have food cravings. When we're stressed or anxious, the cravings are high. I've never thought of my cravings being related to my emotional state. I've associated them with my hormones. I found it interesting to read that we usually crave things that are fatty, sugary, or both. Well, if I look back at the foods I crave, they sure are high in fat and or  sugar.

WebMd recommends eating low calorie foods to satisfy the urges. For instance, a delicious low calorie brownie will be enough to curb the craving. As for me, I made the brownie's but I didn't select a low calorie recipe but next time, I'll consider that.

I'm a happy camper and I no longer have my brownie cravings. I'm glad I don't constantly have these urges. I'm also glad that I workout nearly everyday to help burn of the high fat and sugar calories. Almost every one has cravings and it's okay. Here's to your health and to our cravings.

Fit Streak Complete

In May, my goal was to workout everyday of the month and I accomplished it. I followed Fitbie's FitStreak challenge and worked out for at least 20 minutes daily.

The first 10 days were easy but day 11 was challenging. I wanted to take a day off but I was motivated by my goal to push through the goal. On that day, I decided to workout for only 20 minutes but exercised for 40 minutes. Starting a workout is the hardest but once the body is warmed up and endorphins kick in, you can go longer.

Although the goal was to exercise for at least 20 minutes, I worked out over 40 minutes almost everyday. I did a variety of exercises such as Wii Zumba, interval training, indoor cycling, Jillian Michaels' (30-day Shred Level 1 and Six Weeks Six-Pak Ab Workout) and strength training. I did these exercises on my own time in addition to teaching my group fitness classes four times a week. One of my favorite was interval training using Greatist' 30-Minute, No Gym Bodyweight Workout.

It was my favorite because I didn't need weights to get a great cardio and strength training for my body and I was drenched in sweat and tired at the end. Instead of doing jump tucks, I ran for a minute because I didn't want to do anything that would cause pain in my lower back. I'm still nervous about certain exercises since my bulging disk issue last year.

I tweeted my daily workouts to Fitbie and sometimes they retweeted my tweets. It wasn't challenging to workout everyday. It was part of my daily schedule and I strive to make it happen. There was only one day I was working out late around nine o'clcok in the evening because of a family obligation earlier in the day. I'm glad that I set this fitness goal and  I achieved it.

I'm looking for another fitness goal to accomplish but I don't know what yet. Working out everyday is doable but it's important to vary the exercises. Here's to my health. 

Thirty-one Days of Fitness

I've not written for a while and I don't have a particular reason for that but here I go...

I follow several fitness blogs and one of them is Fitbie. Before the end of April, they started a fitness challenge that got me excited. The fitness challenge, also known as FitStreak, is to workout for at least 20 minutes everyday in May.

I jumped on the opportunity because prior to seeing the promotion for the challenge, I was going to workout everyday in May anyway. Participating in the challenge makes me more accountable and it's fun. It's exciting to tweet hash tag "FitStreak" that I completed the challenge. It's even more exciting when I get a retweet. Simple pleasures.

In addition to teaching group fitness classes, I make sure I still workout so that I focus on me. When I teach, I focus on making sure that the participants get a great workout, check their form because I want them to do the exercises correctly, and have fun. When I do this, I don't get a full one hour workout as I would like.  

I'm on the #FitStreak challenge and for my health, I feel great. Here's to your health!

Kale and Goat Cheese Empanadas

Photo by Mrs. O

I like simple 30 minute meals so that I don't spend long hours cooking in the kitchen. I do understand that some things will take more than a half hour but it's nice when some things don't take long to make. A few days ago, while reading the March Oprah Magazine, I came across the following title: Easy As 1, 2, 3. It featured very simple to make recipes that also looked delicious.

I salivated while I read each recipe and got excited to try a few of them. Out of the six I've tried two. Actually, I modified one of them. Featured were the following meals and desserts:

• Lemon and Smoked Mozzarella Pizza
• Salt and Pepper Chicken Wings with Bok Choy and Peppers
• Cod with Chirizo and Tomatoes
• Kale and Goat Cheese Empanadas
• Raspberry Buckle
• Chocolate Hazelnut Brownies

Photo by Mrs. O

 I couldn't wait to try the Empanadas because I like Kale. I add handfuls to my smoothies almost everyday. It's very nutritious and some say it packs more punch than Spinach. I don't think Popeye would be happy to hear that. Goat cheese is a healthy alternative to cream cheese, it's higher in Calcium and Protein compared to cheese made from cow's milk. It's also easy to digest. This is a plus for people who are lactose intolerant. I enjoyed it warm, at room temperature and cold from the fridge. To me, this is a healthy grab and go snack.

Photo by Mrs. O

I also made the hot wings but I modified it a bit. Instead of Bok Choy, I used Broccoli because my local grocery store didn't have any more. I also added garlic. It was simply delicious. The Raspberry Buckle is the next item I'd like to make.

I like simple and healthy recipes and look forward to adding to my repertoire. Here's to yummy foods and here's to your health.  

  

Exercising Everyday Helps with Weight Loss

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While at the gym, two ladies started talking to my friend and me while we were doing toning exercises for our abs. They wanted to do the exercises so that they could shrink their waist areas. During our conversation, one of them pinched her waist and asked how she could get rid of the fat. I told her aerobic exercises will help.

She told me that she works out only once a week. That was a red flag to me. I told her that in order to shed fat, she'll have to workout more than once a week and eat a healthy low calorie diet. According to the American Council on Exercise, the average adult needs to workout almost everyday of the week for 60-90 minutes in order to lose weight. 

Most people who hear that they have to exercise everyday may find it overwhelming and say, "ain't nobody got time for that?" Start gradually and build up to working out everyday. For instance, 30 minutes three times a week and gradually build up to 1 hour then nearly everyday. It will take time to change and develop a new routine. My rule of thumb is to go no more than one day without exercise. That's a new rule for me because in the past, my rule was to go no more than two days.

Before you start any exercise or weight loss program, consult with your doctor to make sure it's safe for you. A well rounded program will include aerobics, strength training, and flexibility. I do strength training about three times a week using my body weight, machines, or dumbbells. 

I average doing 40 to 60 minutes of aerobic exercise nearly everyday. Sometimes, I do 120 minutes about two to three times a week if I have the energy. When I do strength training, I work my total body doing push-ups, squats, or lunges. I stretch or do Yoga for flexibility.

You may start working out everyday and get discouraged because weight loss doesn't happen overnight. It's gradual because you have to mentally adjust to working out more and your body also has to adjust to the change. The average person loses one to two pounds per week with exercise and a low calorie diet. The frequency of exercise and diet go hand in hand. Here's to your health and a successful weight loss. 

Yes, I Should Workout Today

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I workout at least five to six days a week but there are days I just don't feel like exercising. My reason varies from being tired or just feeling that I need to rest my body. As long as I'm not sick, my personal rule is to go no more than a day without exercise.

On the days I don't feel like working out, I push myself anyway and feel great after I finish. Surprisingly, when I push myself, I do more than I thought I had the energy for. It helps to do a different workout than I would normally.

For instance, I do intervals in my home gym or go to my local gym to take a cycling or Zumba classes as a normal workout. To make things different, I'll do Step aerobics, Tae Bo, or Wii Just Dance or Sports at home. I play a mean Wii tennis with a Serena Williams attitude. Mixing up the exercise keeps me entertained and challenges my body to adjust to something new instead of what it's used to through muscle memory.

As long as I don't go more than a day without exercising and push myself when I don't fee like working out, I feel that I'm doing a good job meeting my weekly workout goals. What motivates you to exercise? Here's to your health!

Ratatouille, the Soup!

Ratatouille Soup, photo by Ms. O

I like to cook meals that don't require a lot of time in the kitchen and making Ratatouille is the perfect one pot meal on a snowy day. The last time I made this meal was about four years ago. I  don't know why it's taken this long but I'm glad I had a taste for Ratatouille and decided to make a pot.


Ratatouille is a vegetable dish consisting of onions, eggplant, peppers, tomatoes, and zucchini. There are many variations but I used the recipe on the Rachel Ray site. I made a few eliminations and adjustments though. The recipe consists of the following:

3 tables spoons Extra Virgin Olive Oil
1 medium Onion, chopped
1 (each) Green and Red Bell peppers, seeded and chopped
3 cloves Garlic, chopped
1 medium Eggplant, peeled and diced
2 small Zucchini, diced
*Salt and Pepper to taste
1 teaspoon dried thyme
1 can (28oz), diced tomatoes
**6 cups vegetable stock
A handful of fresh Basil, torn or shredded

*I used Red Crushed Pepper because we like things spicy.
**Rachel calls for chicken stock but I used vegetable stock for the Vegetarian in the family.

I bought all the vegetables, fresh herbs and canned diced tomatoes from my local grocery store. Cutting the vegetables didn't take very long. Here's how it was prepared:

I heated one of my deep pots over medium heat and when it was hot enough, I poured in the Olive oil. I added all the vegetables, stirred frequently and cooked until the onion was tender; about ten minutes.

Next, I added the diced tomatoes, vegetable stock, salt and crushed pepper. I brought it to a boil and let it simmer for about ten minutes because I didn't want the vegetables to get to get mushy.

This meal is simple, delicious and healthy. I don't know how many calories but I know that it's low in fat and all the veggies probably meet the required daily allowance. I like my meals hot but Ratatouille can be served cold as well.

There are many things that can go into this soup but I'm guessing I won't be able to call it Ratatouille. I can easily see adding white fish, Button Mushrooms, or Okra. I've added Baby Spinach when I heat up a bowl to eat and that's delicious and I get an extra boost of nutrients. Here's to your health and one pot meals!

Bringing the Gym Home

There are days I don't feel like going to the gym and would rather exercise from the comforts of my home. When I do, I choose an interval workout incorporating aerobics and strength training. Here's what I do in my home gym:

Shoulder press, Google images

• 5 minute - warm up on the treadmill
• 15 each - bicep curls and shoulder presses, hold/suck abdominal muscles (abs) in tight. During the shoulder press, keep your knees soft (don't lock them) and keep your elbows at the shoulder level. ARMS 
• 5 minute - walk, jog, or run on the treadmill (increase the incline if you're walking)
• 15 squats: visualize sitting in a chair, keep your weight in your heels so that when you squat, your toes lift a bit, make sure your knees stay behind your toes. Hold abs in tight. LEGS 
• Repeat step 3
• 16 alternating lunges - stand up nice and tall, abs tight, step forward with the left leg and extend the right leg as far back as you can. Lower the right leg just until your knee almost touches the floor. Your left leg should be parallel to the floor. LEGS
• Repeat step 3
• 15 - 25 Push-ups; full or modified on your knees. Hold abs in tight. CHEST
• Repeat step 3
• 15 - Bent over flys; bend over at the waist, flat back, tuck your tail bone in so that your butt is under not up; keep your head down looking diagonal in front of you, lift the arms to the side like you're going to fly like a bird and squeeze your shoulder blades together. Hold abs in tight. BACK
• Repeat step 3
• Planks: 15-60 seconds; in a push-up position, bend elbows and rest on the forearms. Your weight should be on your forearms and the balls of your feet, keep your back flat and hold your abs in tight. Make sure you continue to breath. People unknowingly hold their breath during the plank. ABS
• 5 minute cool down - walk at a lower speed 

Squat, Google images

This is a great workout and I break a sweat. I use a pair of ten pound weights when I do the arm, back, and leg exercises but these can be done without weights. I run on the treadmill between 4.5 and 5MPH. If I'm feeling very strong, I'll run at 6/6.5 MPH but I take it easy because I'm still recovering from the bulging disk situation in my lower back. If I chose to walk, I increase the incline between 4.5 and 10. For safety reasons, the higher the incline, the slower the speed. For instance, if I have the incline at 10, I'll walk between 3 and 3.5MPH. Breath throughout all the exercises.

There are many strength training exercises I can do besides what's listed. For instance, I'll do a front kick then lunge, mountain climbers or alternate leg lifts while in a plank position. My goal is to get a total body workout and have fun. Here's to your health.  

Oatmeal for Heart Health

I like oatmeal and lately I've been eating more of it. Why? So that I can get the benefits of reducing cholesterol. I recently found out that my LDL (LOUSY) is high even though my HDL (HAPPY) is also high. My total cholesterol is slightly high and I want to focus on bringing the numbers down within six months.

According to WebMD, many variables that increase ones cholesterol such as weight gain, diet, genetics, or smoking. As for me, I unscientifically think the increase is due to weight gain. I didn't workout for about three months due to major lower back pain. Weight gain may increase triglycerides as well. 

I eat very little meat but since cholesterol are in foods that come from animals, I'm thinking of becoming a vegetarian. There is no cholesterol in plant foods but foods that come from animals such as egg yolk (guilty), butter, cheese, or meats have cholesterol. 

Seeing the numbers from my yearly physical reminded me to really be careful and be mindful of what I consume. Thankfully, I'm able to workout again and I know I can drop the weight and the lousy cholesterol numbers will drop. I'm back to exercising at least five days a week.

Oatmeal to the rescue! Oatmeal has soluble fibers and healthy carbohydrates and reduces cholesterol. I'm also eating less foods such as cookies. I developed a habit of eating about two/three cookies a week from Panera. There's nothing wrong with their baked goods but too much of everything isn't good for you. Baked goods, packaged items and fried foods have trans fat which isn't good for the body as well. 

No matter how healthy your lifestyle, there's always room to improve. Here's to your health! 

I Spin Around

Pearl Izumi shoes. Photo by Mrs. O

I've been testing out my first pair of cycling shoes and I LIKE them. I've been cycling for over a year wearing my cross trainers and using cycling shoes make a huge difference. Fitness experts say that there's no need to buy a pair of shoes for every exercise but if you're going to do a type of exercise or sport for a long time, I recommend that you do.

Photo by Mrs. O

I bought the Pearl Izumi brand from REI in my neighborhood. There are several brands for men and women but if you were a large shoe size like me, you'll probably have to select a pair in mens. They are also in European sizes. For instance, if you were a women's size 11 like me, you'll be a size 43 in women or 45 in men. I tried on about five pair of shoes before I found a comfortable one.

Photo by Mrs. O

Once I made my selection, the associate mounted a pair of cleats at the sole of the shoes. The cleats clip on the top of the bike pedal. Wearing cycling shoes, I feel that I'm working more efficiently and that my muscles are working harder. I feel many muscles working compared to wearing my cross trainers. I'm still getting use to the feel of riding on air. Here's to your health and discovering new ways to enjoy exercises more and more.

Fuel for the Body

OJ, a better source of electrolytes
photo by Mrs. O

I exercise for two hours three out of the four to five days I workout. When I exercise for more than hour, I think about how I can refuel my body with the right things so that my muscles will recover and my body will get some nutrients back.

The September/October American Fitness magazine had an informative article; Recovering From Hard Exercise. According to the author, Nancy Clark, MS, RD, recovery meals and snacks after long workouts should include a carbohydrate-rich foods such as bread, cereal, or fruits and a little bit of protein such as pasta and meatballs, cereal with milk, or a fruit smoothie (Greek yogurt, banana and berries).In addition to recovery meals, it's important to replenish electrolytes (sodium and potassium) used up during exercise through sweat. Electrolytes are in our bodies and help enhance and balance fluids in the body. Sometimes, getting cramps in the legs could be the result of low sodium or potassium in the body. According to Clark, milk and other foods are better sources of electrolytes than a sports drink. For instance: 

1. An 8oz orange juice has no sodium, 450mg potassium, 2mg protein, and 26mg carbohydrates. 
2. An 8oz chocolate milk has 150mg sodium, 425mg potassium, 8mg protein, and 26mg carbohydrates.
3. An 8oz Powerade has 55mg sodium, 45mg potassium, no protein, and 19mg carbohydrates.
4. An 8oz water doesnt' contain electrolytes, protein or carbs.

My favorite recovery meal is a fruit smoothie made with Greek yogurt, mixed fruit, blueberries, spinach, oatmeal, ground flaxseed, honey, and coconut milk. It's refreshing, filling, and meets the carbohydrate and protein recovery meal balance. I have to do a better job on my fluid intake and drink other things besides water when I workout for two hours. In addition to water to the gym, I'll take orange juice as well. This will help me to not feel weak and sluggish after exercising. Here's to your health and recovering from exercise with the right fuel. 

Fitness Education

I've decided to register for a class so that I can become a certified Spinning Instructor! I've taken many Spin classes and since I got my recertification as a group fitness instructor, I've wanted to get this certification to help enhance my fitness resume.

Spinning or cycling is another great way to get excellent cardiovascular work and you don't have to be a cyclist to participate in a class. It's not difficult to learn and it's for people of all shapes and sizes. Not only is the instructor motivating, but the class participants are as well. The motivation is catching!

In a Spin/cycling class, participants use a stationary bike, ride to the tempo of the music, and various bike tensions. The instructor cues the participants through a warm-up, to do a variety of things such as sprinting, running, or climbing, cool down, and stretch. The instructors also give visual cues such as climbing a hill, ridding on a flat surface, or in sand.

I'm excited and look forward to my certification class so that I can motivate others and help them on their fitness goals. Here's to your health! 

Here's to Your Health in 2013

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Well, it's a new year and resolutions are all the rave. I don't make resolutions but strive to be better at things in my life. 

My goal is to get back to my regular exercise routine because I was sidelined due to lower back and leg problems. I finished physical therapy just before the year ended and on the first day of the year, it felt very good to exercise and run without pain.

I was going to go to a spin class at the gym but it was cancelled. Instead of leaving the house, I decided to workout in my home gym. I ran in five minute intervals and did a variety of strength training exercises with my body weight and 10 pound weights. I did this  routine for 40 minutes. Something like this is considered interval training; alternating burst of intense activity (running) with intervals of lighter activity (squats). 

My physical therapist told me to build up my exercise intensity as long as I don't feel any pain. I'll continue to do the physical therapy exercises as well so that I can continue to get better.

"Cheers to a new year and another chance for us to get it right," Oprah Winfrey. Here's to your health in 2013 and always.