Body & Soul

Very late post for me, I know. Don't worry, I was up early as usual, just late getting to this.

I hit the gym for a quick warm up on the treadmill and then headed up to the 2nd fl for my biceps & back workout (see this post for details). Then I headed over to the annex location of our gym to try Urban Rebounding. Yes, I tried two new fitness classes this week. I think know this is a record for me!

In keeping with tradition, here's a quick review:

New York Sports Club - Urban Rebounding
1470 First Ave (b/t 76th &77th), 212.288.5700
$0 with membership
55 minutes long, reservation required

Expectations: I saw the Urban Rebounding sessions at the SELF Magazine Workout in the Park during the spring but that's all I really knew of it. It's a cardio workout using a mini-trampoline, possibly incorporating light dumbbells.

Studio: This class is taught in the annex studio around the corner from the main gym. The annex is in the basement of a building and consists of a studio for spinning classes, a large gym studio with high ceilings, a small lobby area and two very old, out of date and in desperate need of a renovation, locker rooms (well, I assume the men's locker room is in as bad of shape as the women's). Studio is equipped with yoga mats, trunks of dumbbells, steps, risers, mini trampolines and other equipment, I'm sure.

Instructor: The class was led by Kama, who also led the class before and yoga class afterwards. She was nice and energetic but didn't engage the students very often, didn't provide tips for first-timers (I wasn't the only one) and didn't seem to pay attention to the different levels of students. Not the bet teacher I've had, but not the worst, either.

Overall Impression: The studio was cold, so I didn't sweat much, but I think in a normal situation it would bring on a good sweat (which I look for in a cardio workout). Definitely a unique workout that reminded me of childhood jumping on a trampoline with my sister and friends. I can see how someone could get injured though, if not paying attention to where their placing their feet. Moves included jumping jacks, various kicks, 'bunny hop,' big jumps, twists, jabs, running, and a few others. Using weights would have intensified the workout but that wasn't provided as an option (or at least the teacher didn't mention it), but there's really only so much you can do on a mini-trampoline. I may try this class out at another gym with another teacher, but I doubt it will become a regular part of my routine. It was worth a try, for sure. Nice way to mix things up a little.

One thing is for sure, I did work up an appetite! So I walked home briskly through the frigid temps to make my breakfast - a nice bowl of oatmeal with banana and almond butter along with a great cup of coffee - the perfect warm up.

Gracela came over a few hours later for an afternoon of girl talk & a chick flick. Woody hung around for a bit then left to check out an interesting exhibit at the main library. Gracela and I decided to make a healthy treat and watch "Bride Wars" which I had in our netflix queue. (Okay movie, but wouldn't make my top 5 list of chick flicks. Glad I didn't spend money to see it in the theater).

First, we put together a small fruit salad with an apple, pear, grapes, and pineapple, to snack on. Then, we made another recipe from the 101cookbooks website. This time the Peanut Butter Krispy Treats. Pretty simple ingredients list: peanut butter, maple syrup, crisp brown rice cereal, agar agar flakes (found in health food stores), a little bit of sea salt (don't think this is really needed), and toasted pistachios.

 Basically, it's a 'grown-up' version of a rice crispy treat - without the butter and marshmallows.

We used all the right ingredients, in the right amounts (except for the salt, used half) but something seemed to go wrong.

They look like the picture and taste fantastic, but they did not firm up like I was imagining and crumbled as soon as we took a bite! Woody agreed with us when he returned that the taste is great, but definitely a bit messy. Gracela suggested putting it on top of yogurt, which I think is a great idea! I do want to try this again and see if I can make it work because I think these would be great treats for a party or gift. As long as you like peanut butter and pistachios, this is delicious!

I had a really great afternoon and was reminded, once again, about the importance of friendship. It's especially great to have a friend who shares the same priorities and ideas that I do, so we can enjoy simple things like a chick flick and healthy treats together! It's definitely important to take time every once in a while to 'check out' of the crazy, stressed out world we all live in and just have fun and exist. 

Now, I'm doing laundry and thinking about watching the Grammy's. Really. Some people do still watch it! (At least I'll watch Jeff Beck's performance. Imelda May is singing with him!!)

Did you find any time to 'check out' and have fun this weekend!? Oh, and just curious.

Michelle Obama Tackles a 'Big' Problem

Let's put aside any political differences for a moment and focus on one thing that we all know is a problem.

Recently, the First Lady announced that she will spearhead an initiative to tackle a growing epidemic - childhood obesity. I've talked about the fact that children are getting less exercise during school and we've heard statistics that kids are spending more time with digital media than ever before. In combination with the fact that junk food is easier to access now than at any other time in history, and we have a problem on our hands. Even those of us without kids have a vested interest in this because it will still effect us in indirect ways. Many of these children are going to end up with Type 2 Diabetes, heart problems, high blood pressure and other medical issues. Socially, overweight children are also more likely to be ridiculed and feel left out, which may lead to self esteem issues. There are so many reasons why we, as a country, need to tackle this problem.

So, here's Michelle's plan: the fed will work with local officials as well as businesses and non-profit organizations to put phys ed and healthy meals back in schools, increase opportunities for children to be active, provide better information throughout communities about exercise, and provide more access to healthy & affordable foods. Though details won't be released until sometime in February, it sounds like multiple federal agencies will be involved (which could prove to be disasterous, but hopefully adventageous).

Nearly one third of all US children are overweight or obese. The US spends approximately $150 billion each year fighting obesity, while obese adults spend almost $1500 more per year on medical related expenses than those of a normal and healthy weight. A study was just recently done which found that most parents don't even realize when they're children are overweight. 

From what I've heard so far, I really like that this plan will not just reach kids in schools, but it will also reach parents and other members of the community through a higher focus on fitness and health in general. Hopefully we'll see even more farmers markets popping up around the country. Perhaps more cities and towns will host 5K run/walks or more opportunities to run half marathons will start showing up. Maybe some of the reported $650million in funds will be given to counties to create more running/walking paths, Rails To Trails could convert more abandoned train tracks into trails connecting communities. More cities may follow in the footsteps of Oklahoma City. So many great things could come from this. It's quite encouraging and since there has been increasing chatter around the country about the problem, I have faith that we will see some changes soon!

Questions: What do you think of all this? How would you like to see the funds used? Where would you like to see the efforts focused?

A Tale of Three Meals

Along with looking for a new job, I've been very focused on getting in quality workouts and eating well this week. My theory is that if I don't take care of myself I'll feel less confident when going to a job interview and then I won't perform as well as I would otherwise. Also, I got a bit of a wake up call when I stepped on the scale at the gym last Saturday morning. A decrease in physical activity due to my injuries + holiday treats = unflattering results. Truthfully though, more than the scale, I just wasn't feeling good. So, I've stepped it up quite a bit this week and have been making sure that I'm eating healthy, well rounded meals with limited snacking (and at that, only healthy snacks - veggies, fruit).

So, here we go. The Thursday Food Run Down:

I start each morning before a workout with an akmak cracker. If you haven't tried these, you really should. They're high in fiber and protein, relatively low in calories and fat (no saturated). They are hearty and very tasty. Great for eating with a bit of peanut butter (which I do before more intense workouts), honey, any good spread probably.

After yoga, I came back and had the standard breakfast I've had almost every morning this week and often have during the summer. About plain ff yogurt (or low fat), a banana, a bit of flax pumpkin granola, cinnamon, ground flax seeds, and a few sliced almonds. Doesn't look very exciting because of the lack of colors, but it is very tasty and satisfying!

Next was lunch. I've been having vegan burgers but yesterday I did a little cooking and grilled up a few slices of eggplant (low in sat. fat and cholesterol, good source of Vitamin K, Vitamin B6, Thiamin, Folate, Potassium, and dietary Fiber. BUT, I've just learned that it is very high in sodium and a good amt of the calories come from sugar.) and some onion. Then I put these on a sandwich thin with avocado on one side, hummus on the other and some great leafy greens. On the side, I had carrots, zucchini, and an apple. DELICIOUS!!

For dinner I was able to check off one of my 'healthy to do' list items! I've never cooked lentils before but have had them a few times. The legumes are very high in fiber and folate. I used green but other colors (red, black and orange) are also high in antioxidants. I found a recipe on 101Cookbooks, and with a few alterations made a hearty but healthy lentil soup for dinner. Very few ingredients (lentils, tomatoes, onion, kale, olive oil, water, and salt), which is great, but it also made plenty to have for a few more meals! Oh, and we topped ours with a little bit of avocado rather than the sauce the recipe calls for. Woody approved, so it may show up in our kitchen again! The one downfall of this meal is that while I had a pear on the side, we also had quite a few saltines with the soup. I would have preferred a whole wheat roll or something not so processed, but we had these on hand. Still, it was a pretty healthy meal.

We're still working our way through the awesome shipment of Florida oranges and grapefruits Woody's mom sent us, so I had an orange later for dessert!

Question of the Day: What's your favorite healthy meal?

Hitting the Pavement & a Fitness Class Review - Hot Yoga

Sorry for the late-ish post today. I've had a busy morning!

Before I get to today though, we need to rewind to yesterday! I had a great workout yesterday at the gym. 60 minutes on the elliptical, long core & leg strength session (see this post for details), and then I finished it off by jumping rope for a bit! Really great way to start the day. My muscles felt really worked but not totally overspent. I almost floated home from the gym!

Around mid-day I decided to bundle up and re-introduce my sneakers to the road. Yes, I went out for a run!! My first real (aka non-treadmill) run in almost 3 months! Three months! I can't believe it's been that long! I haven't been wearing a walking cast for all of January, but I've been reluctant to start running again because of all the pain I was in before and not wanting to go there again. But, I have a half marathon coming up in 3 months and I was really itching to go, so I did it! Ended up running a pretty awkward route (happens sometime in this city) that included Park Ave, the reservoir in Central Park and 5th Ave. All in all it was about 3.5 miles. Lungs felt great, feet didn't hurt (!!), but my legs did feel heavier than I was hoping and I was definitely slower. I hope that has more to do with the lunges and elliptical workout from the morning than anything else. Never the less, it was fantastic to get back out there and I'm incredibly excited to have three of my college friends coming into town to run the half with me in April!!

Now, onto this morning!

Over on the right, #1 on my 'healthy to do list' for this week is to take a hot yoga class. Well, that's what I did this morning! You might remember back in November Gracela, Special K, and I went to a yoga class at Yoga To The People on St. Marks St. This morning I went to another one of their studios to try hot yoga. Here's my review:

Yoga To The People - Hot Power Vinyasa
1017 6th Ave, 3rd Fl (at 38th St) 917.279.0534
$5 per class, $2 mat rental, $2 tower rental, $1 water (you can byo mat, towel, water, of course!)
Each class is 60 minutes long, no reservations but get there at least 10-15 minutes early

Expectations: I've heard from others who have taken hot yoga classes that it's a huge energy boost and refresher. This was exciting, but I was also expecting a lot of sweat and a bit of pain (as comes with all yoga classes for me. but it's always good pain). The Vinyasa Flow class I took at the other studio was pretty intense and moved much quicker than I was used to, so I was expecting the same for this one.

Studio: The studio is just south of Times Square, very convenient. On the 3rd Fl of what looks to be a multi-use building. Shoes off before you walk in. One bathroom, no locker room but cubbies in the 'reception' area to leave all your stuff. The studio is a good size but not too big. Could easily get very crowded. Big windows that look out onto 6th Ave letting in lots of light and smaller windows facing north letting in a little more light. I imagine it's pretty bright mid-day.

Instructor: Bebe was great. She spoke a little quietly for my taste at the start and end (I could hardly hear her) but the class flowed very well and she walked around helping students adjust their poses if needed. This happened before too, and I find it a little strange that the instructors don't actually do the poses with the class, rather they call out the poses. Maybe this is typical though, I haven't tried too many studios. It didn't bother me, just an observation. Bebe was really nice and welcoming, especially when I told her it was my first Hot Yoga class. I did find out that the teachers rotate between the three studios and are not aware of where they will be teaching until shortly before the class. They know the days, but not the studio. This, I found interesting. Personally, if I like a teacher I want to know when I can take their class.

Overall Impression: I really enjoyed this class. It was difficult at times, but that's what it's about for me. I want to push myself and stretch myself. My legs were a bit tight from yesterday (maybe I shouldn't do this the day after lunges!) but I think the heat helped loosen them up a bit. It didn't move as quickly as I was expecting it to, which was good because I didn't fall behind! They offer the class several times a day, but I liked the 7am class. For one, it's done and I am energized for my day, and 2, there were only 9 people in class! I'm sure the others have a lot more students. I'm feeling pretty great and hope to go back!

It started snowing during class but I walked about a mile towards home before picking up the bus. There was quite a contrast from the warm, nurturing yoga studio to the bustling, rush hour streets.

I had to stop by the market on the way home to pick up a few things for the lentil soup I'm making tonight (#4 on the list) so needless to say, by the time I got home I was starving and had to eat my yogurt, banana, granola, flax & almond mixture before I did anything else!

Whether you do yoga or not, it's great to take a few minutes each day and stretch. A few balance poses are great too. You can do them in your chair at work, while you're waiting for the bus, standing in line at the market, or watching TV at night. It helps keep our muscles pliable and strong and relieve tension!

Have a great day!!

Why Do You Run?

I was hanging out on the Women's Health Magazine website the other day and came across an interesting article 6 Reasons to Start Running and it got me thinking. Why did I start running?

The reasons WH lays out are easy to identify to for most runners, but may seem a bit foreign to others:
1. It's so easy
2. Yet so hard
3. Your knees will thank you (most runners are likely to be at a normal weight, thus putting less strain on joints)
4. You'll stress less
5. It can prevent disease
6. You'll probably live longer

While I think these are great reasons to run (or be active in general) I had other motivations to start. Here are six of my reasons:
1. To be fit and loose weight
2. To get outdoors
3. To challenge myself
4. For the health benefits
5. To loose weight
6. A stress reliever

Yes, you read that right and I meant it. I initially started running to aid in weight loss and then to maintain that. My reasons have changed slightly, like now I also run to meet new people and get involved in the community. To be part of a community and experience the thrill of running with thousands of other like-minded people.

I mean, check out this post-race glow!

There are tons of health and personal reasons to start running. Of course, many people will give just as many reasons why not to run (some reasonable, others not), but I like to focus on the fact that it keeps my lungs and heart strong, is proven to be a great stress reducer (unless, of course, you spend all your waking hours strategizing and fretting over an upcoming race), and keeps my weight in check. Plus, it's a great way to spend time with friends!

Why did you start running? Why do you keep running?

Early Morning Run Is on Twitter!!

In case you didn't notice the widget pop up on the right side of my blog, Early Morning Run is now on Twitter!

A lot of bloggers have been expanding their blog to Facebook, but I've decided to go a little bit of a different route & see where it takes me. I've played around with it a little before, but I must admit I'm a bit new to Twitter and still exploring all it has to offer. Am I the only one who thinks that all the different types of social media can get to be a bit exhausting? I mean, we're running around on the streets all the time to stay fit and then running between Facebook, email, twitter, the blog world, iPhone apps (which I don't have) and then still have to find time to actually talk to people and get work done!

Anyway.....I decided to try Twitter so I can update you, and others, on things more frequently. I can post bits and pieces about health and fitness news, facts, retweet cool related posts, and tell you about the awesomely healthy meal I just ate or great run I just finished without having to write a whole post about it. A 140 character limit provides a bit of an odd sort of freedom.

First and most important, I'd like to thank all of my followers & all those who have read this blog even once. It's so amazing to know that people actually care about what I have to say and come back to read more! I appreciate you more than you know & I will never take you, or your time, for granted! Secondly, if you're on twitter, head over and click on the "Follow Me" button with the cute little twitter bird and you'll hear from me more often!

Questions: What do you think of all the sorts of media we consume? Perhaps the fact that kids spend most of their day consuming electronic media is a direct result of all the time we spend with it. Are you on Twitter? What are your raves and rants about it?

By the way, I'm happy to report that the rain has finally stopped and the wind is no longer strong enough to blow over small dogs and children!

Setting a Routine

I'm following through on my word and posting my new strength routine today! Now, not all of these moves require weights, but all are meant to increase my level of strength.

I've broken the routine into 3 days:
A) Back & Biceps
B) Core & Legs
C) Triceps & Shoulders

Back & Biceps:
Lateral Pull Downs (using machine)
Seated Row (machine and/or resistance bands)
Bicep Curls (weighted bar or dumbbells)
Hammer Curls (dumbbells)
One Arm Lateral Row (dumbells)

Core & Legs:
Mountain Climber (using floor, bench or exercise ball)
Traditional Plank (floor and exercise ball)
Bird & Dog (dumbbell)

Side Plank (floor)
Lunge with Rotation (medicine ball)
Weighted Lunge (bosu ball)
Prone Hip Extension (bench)

From womenshealthmag.com
Lateral Shuffle (with resistance band)
Weighted Step Ups

Triceps & Shoulders:
Overhead tricep extension (dumbbells)
Tricep Dips (bench)
Tricep Kickback (bench or exercise ball)
Front Arm Raise (dumbbells)
Internal Rotation (standing or exercise ball)

Obviously, the Core & Legs days will be longer than the others but because the abdominal muscles can handle stress more consistently than other muscle fibers, I can do some core work (regular crunches on the exercise ball, the pilates hundred, double leg & single leg stretches) on the other days as well.

I plan to do the Biceps & Back and Triceps & Shoulders exercises two days a week and Core & Legs one to two days. I will give myself a little leeway if I'm pressed for time and skip one or two of these moves, but for most part my goal is to stick to this plan.

Unfortunately, it looks like I have to wait until tomorrow to get this started. Woody and I woke up this morning to crazy wind and rain outside! It sounds like a hurricane! So, we decided to make today our 'off day' rather than force ourselves out in the nasty weather. But, I'll let you know next Monday how the first week goes!

Do you follow a strength routine or stick mostly to cardio? Do you focus on one or two muscle groups or all?

Pumping Iron

This post is not about pumping iron in the gym. It's about the iron we get, or don't get, in our diet. 

I've been toying around with the idea of cutting meat out of my diet. One of my goals for the year is to eat a vegetarian diet for at least one week (as an experiment). I've hardly eaten red meat in the past 5 or so years, but I am partial to chicken, turkey, fish, and dairy products. However, since I started reading books by Michael Pollan and watched "Food, Inc." I have definitely decreased the amount of meat in my diet. It's a conscious decision I'm making and so far I'm really not missing it much. I don't plan to become a full vegetarian anytime soon - I may purchase ethically raised meat and fish from the farmer's market - but since I am making this change, I need to pay more attention to what I'm eating in order to get all the vitamins and minerals necessary to be healthy and active.

Many women, active or not, ages 10-50, are iron deficient and many of them do not even realize it. Chances are you've heard of anemia since it is the nation's most common nutritional deficiency but let me clarify quickly that someone may have iron depletion without being anemic since anemia is the the last stage of depletion. Common symptons of anemia include: feeling tired, weak, dizzy, short of breath, pale skin, and brittle nails. For more information, you can check out this site. Iron is very important to keep us active and healthy.

Because iron is necessary to transport oxygen to cells throughout the body, low iron levels can cause us to tire easily, effect our muscles and even impair memory. It is interesting that as important as iron is to keep our muscles firing and provide us with the energy we need to perform at our best, iron levels seem to decrease in highly active and athletic women. A study at Cornell University found that women with iron deficiency ( but non-anemic) have a much lower work capacity and lower performance levels than women with normal iron levels. This is not good news for us active women!!

What does this all mean? Well, it means that active women and those following a vegetarian diet (because iron is most commonly found in red meat), need to be especially diligent to make sure that they are getting enough iron in their diets. The researchers at Cornell suggest either eating red meat or, for vegetarians, drinking orange juice with meals because the vitamin C assists with the absorbtion of iron from foods like legumes, whole wheat bread and vegetables. Iron fortified breakfast cereals can also be a tasty source if you choose one that does not have too many calories or added sugar. Additionally, cooking vegetables and eating them along with meat (or iron rich foods) help aid absorbtion of iron. While drinking tea, coffee or wine and eating brand or soy proteins with iron rich foods will decrease absorbtion.

Even though some men are iron deficient, it is much more common for women. My guess is that more men may eat red meat than women (totally unscientific assumption on my part) and therefore they get all the iron they need. Also and probably more important, men aged 19-50 only need 8mg of iron per day while women of the same age need 18mg!

Have you had a problem with iron deficiency? If so, what have you done to increase your levels?

Feeling Good!

I had a stellar workout this morning at the gym. So good that I'm still feeling it a few hours later!

After an hour on the elliptical with a few extra minutes to cool down (thank goodness the wait lines at our gym are usually for the treadmills), I headed to to the weight area to put in a strength session. My intension was to get on a bike for the last 15 minutes (we usually spend about 2 hrs at the gym on Saturday mornings - yes, we are lucky to have the luxury to do that) but after a few minutes being sidetracked by a conversation with a 'gym friend' I hadn't seen for a while, I decided to supersize my strength session!

I have never had a set schedule for strength work - working specific muscle areas or doing specific moves on certain days or in a particular pattern - but I have decided today that I am going to change that. Now that I have more time to devote to the gym, I can emphasis strength training more! This weekend I am going to put together a weekly schedule, that I will share with you on Monday. I may need to tweak it a bit during the first week or two, but I want to stick with it and like every other goal, writing it down is the first step towards to making it happen!

Today I hit all areas really, but focused on my core. I did weighted lunges using the bosu ball, forward and side arm extensions, also on the bosu ball, overhead tricep extensions, tricep kickbacks and lateral row using the bench, crunches galore, held the plank for three times, 30 seconds each, and a lot more.

I really feel great after this workout and know that I've focused too much on cardio and must incorporate strength training into my workouts. Check back on Monday when I lay out my plan!

On a personal note, our new couch arrived this morning! This is HUGE for us because we had been using an IKEA couch I purchased when I first moved out here almost 6 years ago! Don't get me wrong, I love IKEA, but the couch was one of the compact ones that are more appropriate for a college dorm room than the apartment of a married couple. We purchased it from Pottery Barn in November and have been anxiously awaiting its arrival! To our delight, the delivery men came early so we've been enjoying it for a few hours now! It's amazing how much joy a couch can bring to ones life!

On top of a great workout and our couch arriving, the Spartans just miraculously pulled out a win over Minnesota in basketball and the sun is shining! This is a pretty good Saturday! Hope you're having a great day too!

Building An Inexpensive Home Gym

The cool folks at City Sports allowed me to use their 48th St store to show you how to put together a fairly inexpensive home gym! Especially during the winter, when we would often rather plant ourselves on the couch with a cup of hot chocolate and a movie than get up an move, an at home 'gym' can provide the needed motivation. If you already have the tools at home, you can fit a workout in whenever you have 10 minutes. Some things you can even do while watching TV (the average commercial break can last up to 4 minutes long, perfect for a quick burst of cardio) or with your kids!

Below are my suggestions for building a home gym without investing large amounts of money in a treadmill or elliptical. The most expensive items in this list are $150. Some are as inexpensive as $4! I've grouped them in categories - essential to great to have but not necessary for results. My comments include factors related to uses, price, and amount of storage space required, since those are all factors we all take into consideration when at the store (or online) buying fitness equipment. Of course, some of these items may be more, or less, important to you, depending on what you want to focus on (although I do believe the essential items are essential!).

*all prices are from City Sports and may differ from other retailers. I've posted them here for reference.

Great To Have But Not Necessary for Results

Kettlebells ($34-$100)

+ a great, somewhat newer workout that combats all muscle groups

- difficult to just pick up and go with, due to weight distribution muscle pulls and injuries are possible if you're not careful

- somewhat expensive if you aren't confident you'll use them frequently

Trakstand ($149)

+ great way for bikers to train in doors during the winter

- one of the most expensive items

- pointless if you don't ride a bike

Thera-Rolls ($20-$50)

Awesome looking variation of the foam roller that is meant to release tension in pressure points and work the muscle more thoroughly

+ will dig into sore or tight muscles to relieve tension

- not absolutely necessary in a fitness routing

Good To Have

Tower 200 ($149)

+ attaches to any door

+ two 'handle' attachments to allow for multiple types of strengthening exercises

+ instructional DVD and diagrams

- one of the most expensive items, more of an investment

- may be difficult to set up and store

Wobble Board ($49.00)

+ great for multple core exercises & improves balance

+ somewhat small size, good for storage

+ no set-up required

- somewhat limited number of exercises

Exercise Mats ($29 - $49)

+ great for stretching and some exercises

+ good to have if you're using a hard, uncushioned floor

- can also use a yoga mat

- some versions require a bit of storage space

Grip Strengtheners ($8-$15)

+ very good for building strength in grip and forearms

+ small, easy to store and throw in a bag for work or trips

+ easy to use when watching TV or doing other activities

+ inexpensive

- grip strength may not be something you're focusing on

The Perfect Push-Up ($39.95)

+ I've heard this does wonders to help with form and strengthen muscles

+ small in size and easily storable

- somewhat expensive

- all you really need to do a push-up is a floor

Pull-Up Bar ($20-$40)

+ great to build muscles and master the pull-up in the privacy of your own home

+ most install easily and require little storage space

+ some, like the one pictured, can be used in multiple ways

- not good for people with bad shoulders

Medicine Balls ($30 - $40)

+ multiple weights

+ used to increase strength in core and arms

- if you buy several, they will take up a bit of space

- a bit costly

Adjustable Ankle/Wrist Weights ($20 - $25)

+ great to use hands free

+ interchangeable between ankles and wrists

+ works for multiple exercises and can be used while walking

- some may find them a bit uncomfortable or uneasy to use

Pedometer ($15 - $40)

+ great for keeping track of amount of steps each day, ensuring high level of activity and burning calories

- doesn't work when running

- some are a bit large, which may discourage usage

Bosu Ball ($120)

+ multiple uses that focus on core stability, strength, and balance

+ great to add difficulty to lunges and weight training

- a bit expensive

- requires a good amount of storage space

Top Picks Necessary

Exercise Balls ($30 - $35)

+ best piece of equipment to use when focusing on your core

+ good price

+ there is a base that can be purchased to turn the ball into a chair

- takes up a lot of space

Dumbbells ($1.50 - $45)

+ can be purchased individually or in sets

+ necessary for building arm strength

+ can also be used for some core and leg exercises

- can become expensive

- requires space

- not easy to move around

Resistance Bands ($14)

+ many, many uses (strength, flexibility, stretching)

+ easy to pack and take anywhere

+ inexpensive

+ available in multiple levels of resistance

- none

Jump Rope ($6 - $16)

+ GREAT cardio workout

+ compact and inexpensive

+ fun activity to do with kids!

- requires a bit of coordination, but that comes with practice

Workout DVDs ($10 - $25)

+ provides instruction and motivation (although pre-recorded!)

+ easy to pop into the DVD

+ fairly inexpensive

+ can be done with others

- may get boring after a while

- may require a bit of space or equipment, depending on the workout

Yoga Mat ($29 - $45)

+ great for class, DVDs, stretching, core work and more

+ doesn't require much space

- none

Liz, the store manager who showed me around who is a former college field hockey coach, counts exercise balls and dumbbells in her list of 'must haves.'

You don't need to have all of these items to create a great workout at home, just a few will put you on the right track. You can also use things around your house, like a sturdy chair or piano bench, in your workout. The most important thing is that you enjoy the exercises you're doing and that you do them correctly.

Do you have some of these things already that help you stay in shape?

disclaimer: you should speak with your physician before starting an exercise routine.

Oh.... THE Bar

Last night I met up with my former co-workers for a few drinks. Things happened so unexpectedly last week that we decided it would be better to wait a few days and get together this week. Unfortunately, not everyone was able to come, but it was really great to see everyone who was there. We were, and hopefully will stay, a family. I'd like to think that ours was a different sort of label, one that was unusually united.

Anyway... last night inspired this morning's post. I'll start by declaring that I am not a big drinker. Truth be told, I hardly drink at all. This is not a typical characteristic of someone in the music industry, or really, someone my age, but all my colleagues were used to it. Even in college I wasn't a huge drinker. Sure, I'd have a few beers at parties and at the bar, a few mixed drinks in there too, but my need to be in control usually overruled everything else. And while I still definitely enjoy an occasional glass of good wine or a beer, the last few years my gym habit and then marathon training have been the most common reasons why I don't drink.

I had planned ahead for last night and decided that today would be my day off from the gym. If I don't plan ahead when I go out, I end up with two choices:
1. Stick to Diet Coke - no drinks
2. Prepare myself for a not-so-great workout the next day

Obviously, I'd rather not have a good workout if I'm going to go to the gym or for a run, so I usually choose #1. Also, I rather eat my calories than drink them plus I often have a tendency to eat more when I drink. So, not drinking is a way for me to increase the odds that I'll have a better workout the next day and forgo unnecessary calories.

Last night I enjoyed a pint, plus a little, and a few great hours with good friends. This morning, I slept in a bit and plan to take a long walk later today.

As an active person, do you find yourself drinking less than the typical person (if there is such a thing)? I know many runners enjoy a cold beer after a race or feel no need to decrease alcohol consumption while training. Do you fall in this category or the less is more category with me? Is there a relationship between food and alcohol for you?

water or beer? which do you reach for?

The Mid-Day Run Break

Two of the good things about being unemployed are that I get to workout longer in the morning (and start a little later if I want) and that I can take mid-day run breaks! I couldn't workout during lunch at my job because it would have taken too long to get showered and back to my desk. I'd have to stay even later at night and that really wasn't appealing to me.

So, even though I got up with Woody this morning and headed to the gym for an elliptical workout, some crunches and an hour long yoga class, it's pretty convenient to head downstairs to the "fitness room" in our apartment building and jump on the treadmill for a few minutes, so that's what I did!

That blurry thing in the distance is me (my flash was creating a weird glowing orb)

I did this yesterday too, and really liked it. Since I'm not walking around an office throughout the day and our apartment is not very big, it's a nice way to get out without having to go too far, re-energize, and rev up my metabolism!

The room isn't too bad. They've replaced a few pieces of equipment since we first moved in, and the treadmills actually work better than many at the NYSC we go to!

I also did a few strength exercises using one of the resistance bands Woody gave me for Christmas! I love these things!

Now it's time for lunch! On the menu is a hummus and avocado sandwich (hummus I picked up at Trader Joe's this morning - much less  busy than on a Saturday morning!), veggies, and an apple from the farmers market! Actually, that's another 'nice' thing about being out of work! I get to go to the market during the week and visit the vendors who don't drive into the city on Saturdays!

IN RACE NEWS.....
I have officially registered for the MORE I Fitness Magazine Half Marathon in Central Park (sorry guys, this is women only, although you might want to come watch!) on April 25th! It's about time I did this since I have (at least) two college friends coming in from out of town to run, too! Not to mention other friends who have signed up. I wanted to get a few treadmill runs (even short ones) in before registering and my feet are feeling pretty good so I'm confident I can do this! Can't wait to start training in earnest!

Okay, my stomach is growling so it's time to eat! Have a great afternoon!

Start 'Em Early

I'm sure you all know that Woody and I do not have any kids. Still, I think about kids often and how they are growing up in the 2000's. Things are so different now from when I was young, and very different from when my parents were growing up.

One thing that still stops me in my tracks sometimes is when I see kids who look like they're barely into elementary school, texting away on their own cell phones! And let's face it, most of them are more comfortable on a computer than at a dinner table and know more than us about the digital world even though we're fluent!

Not only have kids social lives and home lives changed dramatically, but the school day has as well. When I was little, we had music class (which I always looked forward to) and gym several times a week. In high school we were still required to complete one full year of Phys Ed. Unfortunately, with the decreases in funding school districts have seen across the country, two of the first things to be cut have been music (the arts, in general) and gym. I think most of us would agree that this has been an unwelcomed change. Instead of providing children with an outlet to be creative and experience physical activities in which they may excel, they are forced to spend more time confined in classrooms preparing for standardized tests.

But I digress. The real problem with these changes, that of eliminating phys ed in particular, is that kids in the US are heavier than they've ever been before and it looks like it's only getting worse. Kids are at school to learn, and that shouldn't stop at english and science, but extend to learning how to eat healthfully and how live an active and healthy life. 

In March of 2009, Rep. Ron Kind (D-WI) and Rep. Zach Wamp (R-TN) reintroduced the “Fitness Integrated with Teaching Kids Act” or FIT Kids Act. If signed into law, it would amend the No Child Left Behind Act to improve standards for physical education in elementary and secondary schools across the country.

Among many others, the American Heart Association is a supporter of this Act. According to their summary, the Act would:

• Require all schools, districts and states to report on quantity and quality of physical education;
• Amend existing school programs to integrate physical activity and wellness throughout the school day;
• Support professional development for health and physical education teachers and principals to boost students’ ability to learn and help promote healthy lifestyles and physical activity; and
• Fund study to examine the impact of health and physical activity on student achievement and find effective ways to increase physical activity during the school day.

 If you're concerned about the fact that 18% of adolescents are overweight or that many children are not getting the 60 minutes of physical activity per day that is recommended by the CDC, I suggest you reach out to your Representative and let them know that you support this Bill. Also, let them know you want the gov to help pay for this. The local school districts can't be put on the hook for paying for it.

Here's a link to information about the FIT Kids Act from the AHA website.

What is This Thing?

You might recall that one of my goals for this year is to incorporate more vegetables into my diet. One of the things on my 'healthy to do list' for this week is to learn a recipe using parsnips.

I've never eaten a parsnip. At least not knowingly! I got this idea to try them when I was in a bodega near our gym the other week getting bananas for breakfast when I noticed these white colored carrot look alikes sitting in the vegetable area. They reminded me of the yellow carrots I found at the Farmers Market around Thanksgiving, but I was sure they must be different.

Turns out these root vegetables are related to carrots but they tend to have a stronger flavor. They have a sweet flavor and starchy texture. Parsnips have been eaten for cenutires, originating in central and southern Europe and there are even records of the vegetable being harvested and eaten during Roman times! So, they've been around and part of diets for a while.

Nutrition facts: Parsnips are actually packed with more nutrients and minerals than carrots. A very good source of fiber, vitamin C, folate, potassium and manganese. They are fat free and low in calories, sodium, and cholesterol.

Shopping tips: Parsnips are at their best from late fall (after the first frost) through the winter. The one thing to keep in mind when shopping for parsnips is that you want them to be firm. They shouldn't bend or give.

Cooking techniques: This is a very versatile food and can be cooked using many techniques. They can be eaten raw, roasted, steamed, boiled, braised, added to stews and soups, pureed, used in place of or with potatoes and mashed, or sauteed.

After learning all of this, there's really no reason not to eat them!

Yesterday I found this very easy recipe for a side dish that includes parsnips. I just picked up a couple carrots, a purple onion, two medium sweet potatoes, and I already had the garlic and olive oil on hand. I mean really, this side dish is just overflowing with vitamins and minerals! The recipe made quite a bit, so we had left overs for today, which is even better. I think this whole thing cost about $5.00.

What do you think? Have you tried parsnips before? Do you include any interesting vegetable in your cooking?