Set yourself up for success this year

Have you made a New Year's Resolution?  If so, you may want to give your plan some more thought.  We have talked before about setting goals and making sure they are challenging but attainable.  If your resolution is too broad and requires many changes, the overwhelming likelihood is that you will not be successful.  Psychology research tells us that when you try to change more than one thing at a time, your chance of long-term success is less than 10%.  Conversely, if you focus on just one small change at a time, your chance of success is greater than 85%. 

If one of your resolutions is to lose weight for the New Year, you are most likely setting yourself up for failure.  That doesn't mean if one of your goals is to lose weight that you should just give up.  Instead, make a list of several small changes that you can make to work toward that goal.  For instance, if you want to lose weight you could make a list as follows:

     Replace one soda a day with a glass of water
     Replace a snack of a candy bar with a piece of fruit
     Instead of skipping breakfast, start by eating just a small breakfast of 150-200 calories (that's just
        2 scrambled eggs or yogurt with some berries)
     Replace white rice with brown rice

Then choose just ONE change to make and stick with it until it has become a habit or a natural choice.  This is generally about 2 to 4 weeks but can vary from person to person.  This is part of the PROCESS of making changes toward healthy lifestyle habits.  Remember, you are a unique individual and what ultimately works for you may not work for everyone, or anyone, else.  That is why diet "plans" do not work.  They are temporary, require many or extreme changes, and don't allow for individual variation.  Reaching a healthy body composition and a desired weight takes patience and is a PROCESS of finding what works for YOU.

A Week Off Doesn't Mean Inactivity

Merenna giving her "Rock Climbing Son" a run for his money on a hike in the thin air of Colorado!

Katie & Christian skiing in Utah....  10 degrees.
Brrrrr!

Your Fitness Trainers are Human Too

We often receive looks of disbelief or shock when we acknowledge that while we are dedicated to a lifestyle that embraces wellness and fitness, it is not always easy.  Believe it or not, your fitness trainers don't always love leaving a warm and cozy bed to run into the cold and darkness at 6:00 am.  We also have some aches and pains and arthritis that can make it difficult to get moving.  We have family obligations and events that come up that can make it challenging to stay on a regular workout schedule.  And yes, we even admit to falling off the healthy eating wagon and succumbing to comfort foods or decadent desserts on occasion. 

How have we been successful in making fitness a part of our lives for many years?  It was a process of trial and error and learning what works for us to make healthy eating and fitness a habit.  Even when you think you have it down, you will need to continue to adjust and adapt because our lives and bodies are always changing.  Each of you is an experiment of one which means that what works for one person, or even the majority of people, may not work for you.  Finding what works for you will take time and will have successes and failures.  Doctor and Personal Trainer Jade Teta said, "Failure is often seen as the opposite of success but it isn't.  Failure is the fuel of success.  No failure...  no lessons, no lessons...  no learning, no learning...  no change."

Here are some tips that have helped us make fitness a lifestyle and to stay consistent during those rough times.

Exercise time is YOU time.  We often spend most of our day doing things for others or things we don't really care to do.  By giving yourself the gift of exercise you are a better mother, father, spouse, co-worker, employee, etc.  You can't take care of others or give your best if you don't take care of yourself.

Remember how you feel after you workout.  Exercise produces hormones that make us feel better both physically and mentally.  You will also enjoy that feeling of accomplishment and success when you stay consistent and push through those challenging days.  You gain both a physical and mental strength.

Find a workout buddy.  We can vouch 100% that having a workout buddy makes it easier to stay committed to your workout program.  Workout buddies provide motivation and accountability.  Even when you are attending a small group training or class, it is easier with a workout buddy.

Set challenging but achievable goals.  We often think of fitness goals in terms of weight loss but there are many other types of goals that can keep us moving forward and successful.  Other examples of goals could be a smaller waist measurement, number of days to workout for the month, number of miles to run, or being able to do a full push up.  Set your goal and track it.

Rewards.  When you reach your goal, give yourself a reward.  Treat yourself to those smaller pants or take yourself to a movie. 

Let's carry the momentum we have gained this year into the New Year determined to continue that process of learning what works for each of us and stay on the path to success to leading healthier lives.

Ham & Cheese Breakfast Casserole

From: Eating Well

This healthy update of a traditionally rich ham-and-cheese breakfast strata is made lighter primarily by losing a few egg yolks and using nonfat milk. Gruyère cheese has a delicious, nutty aroma and flavor, which means that with the relatively small amount in this recipe you still get a big impact. To finish the makeover use nutritious, fiber-rich, whole-grain bread instead of white. The results: plenty of flavor, half the calories and one-third the fat of the original.



6 servings

Active Time: 30 minutes

Total Time: 1 3/4 hours

Ingredients

4 large eggs

4 large egg whites

1 cup nonfat milk

2 tablespoons Dijon mustard

1 teaspoon minced fresh rosemary

1/4 teaspoon freshly ground pepper

5 cups chopped spinach, wilted (see Tip)

4 cups whole-grain bread, crusts removed if desired, cut into 1-inch cubes (about 1/2 pound, 4-6 slices)

1 cup diced ham steak, (5 ounces)

1/2 cup chopped jarred roasted red peppers

3/4 cup shredded Gruyère, or Swiss cheese

Preparation

Preheat oven to 375°F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.

Whisk eggs, egg whites and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine. Toss spinach, bread, ham and roasted red peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.

Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.

Tips & Notes

Make Ahead Tip: Prepare casserole through Step 2; refrigerate overnight. Let stand at room temperature while the oven preheats. Bake as directed in Step 3.

Tip: To wilt spinach, rinse thoroughly with cool water. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, 2 to 3 minutes. Squeeze out excess moisture before adding the spinach to the recipe.

Just Walk!

Walking and high-intensity exercise such as intervals and weight training compliment each other to produce an optimal hormonal state in your body. This is important because in order for your body to recover properly, age well, build muscle, and burn fat, it needs the correct balance of stress producing hormones compared to growth promoting hormones. The thought of generating stress producing hormones during exercise sounds counterproductive. However, studies have shown that cortisol, a stress producing hormone, when present with elevated growth hormone levels, drastically increases your body’s fat burning potential. The best way to produce all of these hormones is to workout at high intensities such as metabolic workouts.

 In order to maximize the after burn following your workout, your goal is to maximize the levels of growth hormones while reducing and minimizing the levels of stress hormones. Walking is the perfect tool for lowering cortisol levels. And it gets better. Studies have shown that the effect is magnified when walking takes place at a leisurely pace in a nature setting. We have hundreds of miles of trails here and some of the best views in the world! Walking is the ideal compliment to the high intensity training, but other forms of exercise when done at a leisurely pace are also beneficial. If you prefer, get on a bike or elliptical trainer and go at an easy pace while listening to your favorite music or reading a book. This doesn’t mean that you need to eliminate high intensity cardio sessions from your training, but try to optimize your hormone levels and maximize your results from all your hard training by including walking or leisurely paced efforts as well.

 A fitness program for optimal fat burning and slowed aging would combine high intensity exercise such as metabolic training and interval training with low intensity exercise such as leisure walking. Your high intensity workouts should be challenging and short (40 minutes or less). Your walking or low intensity exercise should be at a relaxed pace that allows easy conversation and should be 30 minutes or more.  So get out there by yourself, or with a buddy, and just walk!

Halibut with Spicy Mint-Cilantro Chutney

Photo: Randy Mayor; Styling: Kellie Gerber Kelley

Yield: 4 servings (serving size: 1 fillet and 1/4 cup chutney)Recipe from

Prep Time: 30 Minutes

Ingredients

1 serrano pepper, halved

1/2 cup fresh cilantro leaves 

1/2 cup chopped green onions 

1/4 cup 2% Greek-style yogurt (such as Fage)

4 teaspoons 1/3-less-fat cream cheese 

1 1/2 teaspoons fresh lemon juice

1/2 teaspoon minced peeled fresh ginger

1/8 teaspoon salt

1/8 teaspoon sugar

1/8 teaspoon cumin seeds

1 garlic clove, crushed 

2 tablespoons chopped fresh mint

1/2 teaspoon garam masala

1/4 teaspoon salt

4 (6-ounce) skinless halibut fillets

1 tablespoon canola oil 

1 tablespoon butter 

 

Preparation

1. Remove seeds from half of serrano pepper; leave seeds in other half of pepper. Place both pepper halves in a mini food processor; pulse 5 times or until minced. Add cilantro and next 9 ingredients (through garlic); process until smooth. Stir in mint.

2. Heat a large nonstick skillet over medium-high heat. Combine garam masala and 1/4 teaspoon salt; sprinkle evenly over fish. Add oil and butter to pan; swirl until butter melts. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness. Serve chutney with fish.

Note:

If you're wary of spicy-hot food, remove and discard all the seeds and membranes from the serrano.

Pork Chops with Roasted Apples and Onions

Photo: Johnny Autry, Randy Mayor; Styling: Cindy Barr, Lindsey Lower

Yield: Serves 4 (serving size: 1 chop, about 1 tablespoon sauce, and 3/4 cup apple mixture)
Recipe from Cooking Light

Ingredients

2 1/2 teaspoons canola oil, divided

1 1/2 cups frozen pearl onions, thawed

2 cups Gala apple wedges
1 tablespoon butter, divided 

2 teaspoons fresh thyme leaves

1/2 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

4 (6-ounce) bone-in center-cut pork loin chops (about 1/2 inch thick)

1/2 cup fat-free, lower-sodium chicken broth 
1/2 teaspoon all-purpose flour
1 teaspoon cider vinegar

Preparation

1. Preheat oven to 400°.

2. Heat a large ovenproof skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Pat onions dry with a paper towel. Add onions to pan; cook 2 minutes or until lightly browned, stirring once. Add apple to pan; place in oven. Bake at 400° for 10 minutes or until onions and apple are tender. Stir in 2 teaspoons butter, thyme, 1/4 teaspoon salt, and 1/4 teaspoon pepper.

3. Heat a large skillet over medium-high heat. Sprinkle pork with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Add remaining 1 1/2 teaspoons oil to pan; swirl to coat. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm. Combine broth and flour in a small bowl, stirring with a whisk. Add broth mixture to pan; bring to a boil, scraping pan to loosen browned bits. Cook 1 minute or until reduced to 1/4 cup. Stir in vinegar and remaining 1 teaspoon butter. Serve sauce with pork and apple mixture.

Salmon, Coconut, Curry One Pot Dish

This dish was paired with a green salad and it got
two thumbs up!

From: Runners World

Serves: 4

2 tsp canola oil
2 shallots, chopped
2 garlic cloves, minced
2 cups chicken broth
1 14oz can light coconut milk
2 sweet potatoes, cubes
2 Tb tomato paste
1 Tb ginger, minced
1Tb curry
1 tsp cumin
¼ tsp cayenne
¼ tsp salt

¼ tsp pepper
1 lb salmon, raw, skinless, cubed*
1 ½ cups frozen peas
Juice of 1 lime
Cilantro for garnish


Simmer This: Heat canola oil in a pot. Add chopped shallots and minced garlic; heat 2 minutes. Add chicken broth, coconut milk, cubed sweet potatoes, tomato paste, minced ginger and curry, cumin, cayenne, salt, and pepper. Boil, reduce heat, and simmer 20 minutes. Add raw salmon, frozen peas, and lime; simmer 5 minutes. Garnish with cilantro.

*I substituted chicken and shrimp for the salmon and it turned out well. I sautéed the chicken and shrimp before adding it to the rest of the dish.

To drink or not to drink?

We have received a lot of comments and questions recently about alcoholic drinks in relation to health and weight loss.  One person said they are "giving up all alcoholic drinks to lose the weight they gained over the summer" while another countered, "I will never give up my wine!".  So how does your choice to drink alcoholic beverages impact your health and weight?  Do the benefits of moderate alcohol consumption outweigh any risks?  You probably have us figured out by now, and know that once again we are going to say that the answer is not black and white and there is no definitive right or wrong.  What we do want is for you to be informed about the effects that alcohol can have on your body and for you to make the best decision for you.

If you do choose to enjoy alcoholic beverages we encourage you to follow the guidelines for moderation.  The 2010 Dietary Guidelines for Americans define moderation as up to one drink per day for women and up to two drinks per day for men.  Examples of one drink are 12 ounces of beer, 5 ounces of wine, and 1.5 ounces of distilled spirits.

The Mayo Clinic advises that while drinking alcohol may offer some health benefits, if you don't currently drink, don't start drinking for the possible health benefits.  Some of the health benefits that have been linked to moderate drinking include a reduced risk of developing heart disease, reduced risk of dying from a heart attack, and possibly reduced risk of diabetes, stroke, and gallstones. 

Since many of you have stated goals of losing weight and/or improving body composition, it is important to understand the effects of alcohol on your metabolism.  Alcohol contains "empty calories" meaning it has no nutritional value.  Furthermore, your body cannot store alcohol so it must go to work immediately to metabolize alcohol which can have a detrimental effect on other metabolic processes.  Then, of course, there is the consideration of the number of calories in those drinks.  Some higher calorie drinks can contain 500 or more calories.  If you are on a maintenance diet of 2000 calories per day to maintain your current weight that is 25% of your daily intake!

The decision to include or exclude alcoholic beverages is personal, and goes beyond dietary decisions.  However, when you do make choices about specific foods or drinks, we believe that eliminating all the things you enjoy leads to a feeling of deprivation that ultimately leads to failure.  Whatever changes you do make must be maintainable as a lifestyle change in order to be successful.  S.M.A.R.T. Fitness participants can visit the members page at www.smartfitnessaz.com for healthier drink choices.

Smoky Black Bean Stew



Smoky Black Bean Stew
Runnersworld.com



Prep:  25min |Cook: 8hr 0min

Serves: 8

Ingredients
1 pound black beans, picked over, rinsed, and soaked overnight*

5 cups water

3 ribs celery, chopped

2 carrots, chopped

1 onion, chopped

1 red bell pepper, chopped

3 cloves garlic, smashed

1 dried chipotle chile pepper

2 teaspoons ground cumin

1 1/2 teaspoons dried oregano

1/2 cup chopped cilantro + extra leaves, if desired

4 ounces queso blanco cheese, shredded

Directions

1. Place the beans, water, celery, carrots, onion, red pepper, garlic, chipotle, cumin, and oregano in a slow cooker.

2. Cook on low for 6 to 8 hours, or until the beans are very tender. Transfer the soup from the slow cooker to a large bowl. Remove and discard the chipotle pepper. Transfer the soup to a blender or food processor. Blend or process until smooth, working in batches. As you complete each batch, return the soup to the slow cooker. When you're finished, stir in the chopped cilantro.

3. Serve in bowls topped with the cilantro leaves (if desired) and cheese.

Recipe Tips

MAKE IT AGAIN: This soup freezes very well. Prepare this full batch and freeze in serving sizes for a quick lunch or light dinner in no time. If you'd rather, you may prepare just half the recipe.

Serving Suggestions

MAKE IT A MEAL: Serve with Cilantro Jicama Salad and Garden of Eatin' Baked Blue Chips, which are made with flaxseed and have 300 milligrams of omega-3s per serving.

Recipe Notes

*An alternative to soaking the beans overnight is to use a quick-soak method. Place the beans in a large saucepan and cover with water. Bring to a boil over high heat and boil for 3 minutes. Remove from the heat, cover, and let stand for 1 hour. Drain and use as directed.

Sedona Fitness Fun... yes, it's a small town.

We decided to take a week off from being serious and have some fun.  One of our participants sent us the following email:

As I was lying in bed pondering the problems of the world, I rapidly realized that I don't really give a rat's hiney. It's the tortoise life for me!

1. If walking is good for your health, the postman would be immortal.
2. A whale swims all day, only eats fish, drinks water, and is fat.
3. A rabbit runs and hops and only lives 15 years.
4. A tortoise doesn't run and does nothing, yet it lives for 450 years.

And you tell me to exercise?? I don't think so.


We responded that we thought she was incredibly creative and humorous and that we hoped she wouldn't stop exercising because exercise has been shown to increase cognitive functioning and creativity.  So obviously, it was due to exercise that she was able to be so creative and come up with such a clever proposition.  Well, she informed us that she couldn't take credit for it.  She had taken it from an email she had received.  But we have concluded that whoever the author is, they must be taking metabolic training!

So of course we had to analyze it and we came up with the following:








The postman is not immortal because he lives in constant fear of wild and domestic animals, therefore raising his stress levels.

The postman also has serious muscle imbalances caused by carrying heavy loads on one shoulder that could be corrected by taking metabolic training.











So what about those fat whales?  Well, if you did nothing but slow cardio and ate anywhere from 350 to 550 pounds of fish a day... hmmm.  Then there's the sleep issue.  Because they need to breath and are underwater, whales only let one half of their brain sleep at a time.  We know that we have beat to death the issues of getting enough sleep and reducing stress (to the point that one person asked if we live in a bubble world).  But these two factors are crucial in lowering cortisol levels, and we'll say it one more time...   lowering your cortisol level is crucial to improving body composition.

So as we see it, this poor, half-sleeping whale is doomed to being chubby.  However, if he could get in some high intensity interval training and some strength training... 












Now for those rabbits!  For a rabbit, the time between mating and birth is about 28-32 days. This is only about a one-month pregnancy! They will usually have a litter of 3 to 8 babies.  Within hours of giving birth, the female is able to mate again. She can produce up to seven litters a year. That means she can produce 20 to 50, or more, rabbits a year!

We are not sure we would want to live more than 15 years either!










Finally, we get to those tortoises.  We thought maybe they were onto something and then we read about Bibi and Poldi:

Bibi and Poldi are calling it quits after Bibi started attacking her mate

After 115 years, Bibi and Poldi's marriage may be over.

The world's oldest animal marriage between the two giant turtles at an Austrian zoo appears to be over after the two refused to share a cage.

"We get the feeling they can't stand the sight of each other anymore," said Zoo director Helga Happ to the Austrian Times.

So perhaps having the same spouse for over 400 years when you don't get out for a walk, or a swim, or a run can get a little old.


The moral of the story is:

Get in some high intensity metabolic training twice a week, and get 7-8 hours of sleep per night, and you won't become the whale.

Your walking should be considered recovery, meaning it is at a leisurely pace without carrying a heavy load and you may outlive your postman.

Be human and have a "normal" number of offspring and you will outlive the rabbit.

Finally, if you do choose the life of a tortoise, be very, very, careful when choosing your mate. 

What else would you expect to hear from your fitness trainers?

Carla Hall's Pork Tacos

We took this up camping this past weekend and loved it so much that we ate it twice! I cooked a pork shoulder on the grill with the rub and then finished cooking it in the crock pot for a pulled pork.  The pork was so moist and the pickled onions and peppers made for a flavor explosion! Yum!

See original recipe at: beta.abc.go.com

 

Ingredients:

 

For the Brined Pork:
1 1/2 cups Sugar
1 cup Kosher Salt
3 quart Cold Water
2 cups Fresh Orange Juice
2 Heads of Garlic (peeled and cloves smashed)
3 Fresh or Dried Bay Leaves
4 pounds Boneless Pork Loin

For the Garlic-Orange Rub:
6 Garlic Cloves (coarsely chopped)
1 tablespoon Ground Cumin
1 tablespoon Dried Oregano Leaves
1 teaspoon Crushed Red Chile Flakes
1 teaspoon Freshly Grated Orange Zest
1 teaspoon Kosher Salt
1 teaspoon Freshly Ground Black Pepper
3 tablespoons Fresh Orange Juice
1 tablespoon White Vinegar
1 tablespoon Olive Oil

For the Marinated Red Onions and Peppers:
1 Medium Red Onion (thinly sliced)
1 Red Bell Pepper (stemmed and seeded then thinly sliced)
1/2 Habanero Chile (stemmed and seeded then finely chopped)
2 Fresh or Dried Bay Leaves (torn into a few pieces)
2 tablespoons White Vinegar
1/2 teaspoon Kosher Salt
1/4 teaspoon Freshly Ground Black Pepper
2 tablespoons Canola Oil
24 Flour Tortillas (6-inch round)
4 ounces (about 1 cup) Queso Blanco or Fresco (crumbled)
Fresh Cilantro spring to garnish

For the Brined Pork:

• In a very large bowl or pot, combine the sugar, salt, and water, stirring until the sugar and salt dissolve. Stir in the juice, garlic, and bay leaves, then add the pork. The meat should be completely submerged in the brine. Cover tightly and refrigerate for at least 6 hours.If you do not have time to brine the meat, just skip the step. It is not necessary and the tacos are still going to turn out delicious.

For the Garlic-Orange Rub:

• In a food processor, pulse the garlic, cumin, oregano, chile flakes, orange zest, salt, and pepper until a coarse paste forms. With the machine running, add the juice, vinegar, and oil. Feel free to try other spices like chili powder or coriander.If you do not have a food processor, slice the garlic really thin and mix it all by hand.

• Remove the pork from the brine; discard the brine and solids. Rinse the pork thoroughly, then pat dry with paper towels. Rub the garlic paste you just made all over the pork and place in a large resealable plastic bag. Refrigerate for at least 3 hours or up to overnight.

For the Marinated Red Onions and Peppers:

• In a medium bowl, combine the onion, bell pepper, chile, bay leaves, vinegar, salt and pepper. Let sit until the onion turns pink and soft, at least 1 hour and up to overnight. (Cover and refrigerate if marinating overnight)
• Preheat the oven to 375 degrees F.
• Heat a large cast-iron skillet over high heat. Add the oil and sear the garlic-rubbed pork until browned on all sides, about 15 minutes total. Transfer the pan to the oven and roast until the pork registers 140 degrees F, about 25 minutes.
• Transfer the pork to a cutting board and let rest for at least 15 minutes before cutting into very thin slices.
• Slice the meat very thin and arrange some slices in each warmed tortilla, top with some marinated onions, cheese and cilantro. Serve immediately.

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Are your goals realistic?

We are in the midst of the time of year when many people fall off the "fitness wagon".  Colder weather, shorter days and longer nights, family gatherings, and holiday parties can trip up even the most dedicated fitness enthusiast.  When we finally reach the end of the year, many of us see it as a time to reassess and set new goals.  Three goals or resolutions that appear in nearly every top ten list of New Year's Resolutions are losing weight, getting fit, and eating healthy.  Unfortunately, these three goals also appear in almost every top ten list of broken New Year's Resolutions.

So if you are one of our consistent Metabolic Warriors, congratulations on succeeding where the vast majority of people fail, which is in making exercise a part of your lifestyle.  If you think back to the time when you began your exercise program, it is likely that a key factor in your ability to stay motivated and to stick with your program was that you were seeing results or progress.  In the beginning, the strength gains, inches lost, and weight lost can be rapid.  As time goes by, though, those gains can be harder to realize, making those goals seem even more elusive and unattainable.    This can be due to a temporary plateau, or it can be because we have set unrealistic expectations or goals. 

Are your goals realistic?  Goals are important.  They help keep us motivated, focused, and moving in the right direction.  But those goals must be achievable.  If you are striving for perfection, instead of what is reasonable, you are automatically setting yourself up to fail.  The world we live in bombards us with unrealistic images and false promises. 

We cannot escape the advertising and media images that warp our sense of what is normal.  Six pack abs, wrinkle-free skin at age 50, and endless energy into our 60s and 70s is not normal.  A small "reserve" in the belly area, some hail damage on the backside (aka cellulite), laugh lines, and a bit of slowing down as we age is normal, even for people who exercise consistently. 

Images we see on magazine covers, and celebrities selling "quick fix" products, combine to give us unrealistic body images.  And these messages start at a very young age.  It is estimated that 90 to 95 percent of girls own at least one Barbie doll.  If Barbie were a real woman, she would be 5'9" tall, have a 39" bust, an 18" waist, 33" hips, and a size 3 shoe.  Really?!  It's not just girls who are targeted and affected by unrealistic advertising or images.  Recent studies link the body image put forth by GI Joe and other action figures with eating disorders among boys and young men. 

When you set or evaluate your goals, make sure they are based on  what is achievable for you.  Since most people default to looking at their weight when determining goals, a good tool to determine whether your body weight falls within a healthy range is a body mass index (BMI) calculator.  BMI is a measurement of the relative percentages of fat and muscle mass in the human body, in which mass in kilograms is divided by height in meters squared and the result is used as an index of obesity.  You can check your BMI at http://www.mayoclinic.com/health/bmi-calculator/NU00597.

Remember, we are not Barbie, GI Joe, the celebrity on the front page of the magazine, or even our workout buddy.  We are all unique, and we each have our own attributes and limitations.  So when setting your goals, challenge yourself, but be realistic.  If you set a goal of dropping your weight from 170 to 140, did you ever weigh 140?  If so, was it 30 years ago and your are now in your 50s, 60s, or beyond?  Then perhaps a goal weight of 140 is overly optimistic.  Also, keep in mind that weight is only one measure of health, and your body composition (percentage of fat vs. lean muscle) is actually more important than body weight.

If you are already a  regular Metabolic Warrior, you have one powerful tool in your arsenal, the power of momentum.   It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive.  So keep that momentum going and that streak alive and you will see yourself moving closer to your goals. 

“You will never change your life until you change something you do daily.”
—Mike Murdock

Sedona Turkey Trot to Chicken Point

Stacey and Calvin ran the Sedona Turkey Trot and Stacey set a 5k PR (personal record)!  She also placed 5th in her age group.  Way to go Stacey!  Calvin ran a strong time as well and both are now setting a goal of the 10k in the Sedona Race in February.  Their active recovery from the race later in the weekend included a hike on Broken Arrow Trail to Chicken Point. 

Beautiful day to enjoy Cathedral Rock views

Your fitness trainers do know how to slow down and have some fun!.  We enjoyed a leisurely hike on Baldwin trail which is a favorite since it allows a stop by the creek.  Although every time we repeat a favorite hike, we feel some guilt about having explored only a fraction of Sedona's miles and miles of trails. 

Spicy Shrimp & Spaghetti Squash

Spaghetti Squash is one of those interesting foods that takes a bit of prep time but
is versatile and fun to work with. Here I introduce a great tasting recipe that deviates from the
usual marinara spaghetti dish. I got a 2 thumbs up from the boys!

 

 

 

 

 

 

Serves: 2

1 tablespoon olive oil

1 onion, thinly sliced

1/2 teaspoon salt

1/2 teaspoon vermouth

1 tablespoon brown sugar

2 tablespoons water

2 cloves garlic, minced

1/2 teaspoon ground cumin

1/2 teaspoon ground coriander

1/4 teaspoon cayenne pepper

8 oz shrimp, peeled and deveined

1 spaghetti squash, halved and seeded

Juice of 1 lemon, to taste

2 teaspoons minced cilantro

To make the caramelized onions: Pour the olive oil into a heavy pan set over medium-low heat. Add the onions, salt, vermouth, brown sugar and water and cook, stirring every few minutes, until the onions are soft and caramelized, about 30 minutes. Stir in the garlic during the last 2 minutes of cooking. Remove the onions from the pan and set aside.

To make the spiced shrimp: While the onions are cooking, combine the cumin, coriander and cayenne pepper in a small bowl; mix well. Toss the shrimp with the spice rub and let sit for 10 minutes while the onions finish cooking.

To make the spaghetti squash: Prepare the spaghetti squash by cutting it in half and removing the seeds. Place the spaghetti squash halves cut side down in a microwave safe baking dish and use the tip of the knife to make a few shallow slits in the skins. Add 1 cup of water to the dish and cover with plastic wrap. Poke a few small holes in the plastic wrap and microwave on high for 12 minutes or until the spaghetti squash is fork tender. Remove the hot dish from the microwave and carefully take off the plastic wrap, being careful to avoid the steam. Let the squash sit for 5 minutes or until it is just cool enough to handle.

Once the onions have been cooked and removed from the pot, and the spaghetti squash is cooling, add 1/2 tablespoon oil to the saute pan and heat to medium-high. Add the shrimp and saute until just cooked through, about 1 to 2 minutes per side. Add the onions back to the pan to reheat and mix with the shrimp.

Use a fork to scrape the strands of squash from the shell and arrange on two plates. Top each with half the onions and shrimp, then garnish with fresh lemon juice to taste and a teaspoon fresh chopped cilantro.

-foodiereflections.com



Strength Training Speed... fast or slow, does it matter?

We are often asked if the speed of repetitions in strength training is important, or if there is a "right or wrong" speed.  The answer can depend upon your goals, but most often it is beneficial to include varying speeds in your strength training routine. 

If you have been participating in our metabolic training, you have seen us implement a number of different methods.  We have employed faster, but controlled, lifting to induce more of a cardio effect.  We have also included moderate paced lifting, and most recently, slow-mo push ups that emphasized the negative phase of the push up.

Is one speed or method better than the others?  As long as correct form is maintained there is no right or wrong speed.  And as mentioned above, for most individuals it is beneficial to incorporate varying speeds of training in their strength program.  This is because the speed and number of repetitions, along with the amount of weight lifted, combine to produce specific results.  When you change one or more of these variables you alter the results.  In general, incorporating different methods will produce better results. 

To determine whether or not you should be incorporating one method of training over another, you need to identify your strength training goals.  Ask yourself the following questions:

Am I primarily training to stay healthy and strong for activities of daily living?
Do I want a lean, toned, fit look?
Do I want to build muscular endurance to compliment my running, biking, or other endurance sport?
Do I prefer a bit more of a bodybuilder's muscular look?
Do I want to see significant strength gains in the maximum weight I can lift?

If you answered yes to any or all of the first three questions, then the type of strength training you are currently doing with your metabolic training will progress you toward those goals.  The "speed variations" that are included in the training will combine to produce endurance and strength gains that will give you that lean and fit look, as well as improving your strength for everyday activities or sports. 

The moderate and faster paced strength training results in more repetitions in the alloted time and leads to greater muscular endurance.  Incorporating slower repetitions results in spending more time in the negative, or eccentric, phase of the repetition.  The eccentric phase of an exercise occurs when the agonist, or the muscle that is the prime mover in the motion, is lengthening.  A simple example of negative resistance is the lowering phase of a dumbbell in a bicep curl.  Performing slower repetitions increases the muscle's time under tension and subjects the muscle to more stress.  Studies have shown that eccentric resistance training leads to greater strength gains.  Thus, performing exercises at different speeds provides variety in your training that will lead to greater gains.

If you answered yes to either of the last two questions above, you will want to incorporate a third day of strength training which would focus on heavier weight with fewer repetitions. 

Devil's Bridge Hike in Sedona

We love sharing pictures of our Metabolic Warriors' adventures.  Emily and her husband Angel recently hiked to Devil's Bridge.  If you haven't done this hike, it is a "must do".  The bridge looks very narrow and dangerous from a distance but it is actually safe to reach.

Push ups... the ultimate nemesis, challenge, and reward!

At first, you hate them...  the dreaded push ups.  Then, as you get a little bit stronger, you develop a love/hate relationship with them.  You still hate doing them, but you love that you are seeing improvement.  Then, finally, you master the full push up and relish the feeling and reward.  But what happens when you reach a sticking point, you see improvement but just can't seem to get to the next level?  Push ups are probably the exercise that we get the most questions about, and the exercise where we see participants experience both the most frustration and success.

Participants often ask what muscles push ups are working so that they can work on improving strength in those muscles.  The better question might be, "What muscles don't push ups work?"  The push up is a full body exercise.  The obvious muscles used in a push up are the chest (pectoralis major), shoulders (anterior deltoids), and the arms (triceps).  However, the push up also uses several other stabilizing muscles that help fixate the joints at work.  The biceps muscles in the arms stabilize the elbow joint.  The serratus anterior, rotator cuff muscles, and rhomboids stabilize the scapula.  The rectus abdominus (abs), obliques, and erector spinae (back muscles) all work together to stabilize the spine.  Finally, the quadriceps of the front thigh act as a knee stabilizer and the gluteus maximus acts as a hip stabilizer. 

So with all of these muscles being engaged as primary, assistor, or stabilizer muscles in the push up, it is easy to see why it is a full body exercise, and why, if any of these muscles are weak, it will impede progress toward being able to do full push ups. 

So back to the question of "What if I can't seem to progress beyond my current level?".  Again, if you have a weak link in the chain of muscles necessary to do correct full push ups, you will find progress slow and limited until you strengthen those weak links.  A very common area of weakness is in the core stabilizer muscles.  If these muscles are weak, your push up may look similar to this:

 

To correct his sagging hips, this individual needs to strengthen his rectus abdominus, obliques, erector spinae, quadriceps, and gluteus maximus.  Following are two exercises that you can do as "homework" to help you progress to full push ups.

 

 

Prone plank - work up to holding for 60 seconds without dropping hips.  Progress to one leg plank, holding for 30 seconds on each leg.

 

 



Cobra -  Hold for 2 or 3 seconds and relax back down to the floor. Do 2 sets of 10-15 repetitions.

S.M.A.R.T. Fitness metabolic participants can visit our website: www.smartfitnessaz.com and login to the members page to learn how to continue to progress toward full push ups.

Pasta e Fagioli

A hearty, warm  italian dish for a chilly evening.

Serve with a green salad topped with a lean protein.

thehealthyfoodie.com

Serves 8

INGREDIENTS:

• 2 cups dried white beans, such as Cannellini or Great Northern, soaked overnight
• 2 tbsp olive oil
• 1 medium onion, coarsely chopped
• 1 medium carrot, peeled and coarsely chopped
• 1 celery rib, coarsely chopped
• 2 garlic cloves, minced
• 1 can (28oz) whole plum tomatoes
• 8 cups boiling water  (or chicken stock or vegetable broth)
• 200g Ditalini pasta
• 1 tsp dried Italian Herbs
• Salt and pepper to taste
• 1/4 cup minced flat-leaf parsley
• freshly grated Parmigiano cheese for garnish

DIRECTIONS:

• Heat the oil in a large saucepan over medium heat and gently sauté the onion, carrots, celery, and garlic until the vegetables are soft but not brown, about 5 minutes.
• Add the beans to the vegetables along with the tomatoes, dried herbs, and about 6 cups boiling water (or chicken stock or vegetable broth)
• Bring back to a boil, reduce the heat, and simmer, covered, until the beans are tender, about 1 to 1½ hour.
• Add more boiling water from time to time as necessary: the beans should always be covered with simmering liquid.
• When the beans are very tender, transfer about 4 cups beans and their liquid to a food processor and process to a thick puree. Set aside.
• Add the pasta and another 2 cups of boiling water to the beans in the pot. Cook, stirring constantly, until the pasta is tender, about 10 minutes. Remove from the heat. Taste and add salt and lots of black pepper.
• Stir the reserved puree back into the soup.
• Serve in individual bowls, garnished with a drizzle of olive oil, a sprinkle of parsley, and some Parmigiano.

Looking back and moving forward

After an inspiring race day at the Arizona Fit Kids 5k, and nearly a year or more of training with many of you, now seems like a good time to reflect back.  As trainers and as metabolic warriors we tend to be very goal oriented and we are usually looking ahead in terms of trying to reach a goal or overcome a challenge.  That is a positive attribute and keeps us pushing forward.  But sometimes it can lead to frustration if we haven't quite met that goal or we lose sight of how far we have come.  All of those subtle changes that are maybe too small to notice from day to day or week to week amount to significant changes when we look back to where we started. 

As most of you know, Katie and Sherry are both runners.  If you also run, you have probably noticed that running imitates life, and you may have heard the expression that "life is a marathon".   And if you don't run, but have made another form of exercise a lifestyle habit, you probably recognize that the physical and mental toughness needed to stay committed to that exercise routine often mirrors the traits and strength you need to draw upon to meet life's challenges.  In fact, we strongly believe that being consistent with an exercise program, and becoming physically stronger, gives you an inner strength to deal with adversity.

As runners, one of our favorite fitness reads is "Runner's World".  Amby Burfoot, one of the editors and a writer for the publication, is a lifelong runner with over 50 years running experience.  He recently wrote an article titled "The Life of a Runner" which is overflowing with running wisdom that seems to naturally lend itself to meeting life's everyday challenges.  His view of both running and life can be summed up in his words, "We learn little from hitting one finish line; we absorb much from a lifetime journey."

We have seen each of you embark on a journey to lead healthier lives.  For some of you, this is the first time you have exercised with any consistency.  For others, this was a way to take your fitness to another level.  Some of the changes you have experienced are visible and obvious to us even though they may have escaped your notice.  For instance, we have seen many of you subconsciously pulling your shorts or pants up during the training because they have become looser...  or maybe you have become smaller.  We see you progressing from a modified push up to being able to do full body push ups.  We see deltoids and biceps and triceps that were hiding before.  We see you being able to stand on one leg while doing bicep curls and rows.  We see younger faces.  We see you standing taller, and not just because you have better posture, but because you are more confident.  We see you embarking on other new fitness endeavors.  We see your determination and your spirit to reach your goals.  We hope that by reflecting back that each of you can see many of these changes in yourself.

Other changes that you have shared with us may not be visible, but are perhaps even more important such as more energy, reduced cholesterol, lowered blood pressure, stronger bones, stronger heart, improved sleep, and less back or joint pain.  These changes enable us to lead healthier and happier lives. 

Something else we can be sure of, in both fitness and life, is that progress is not linear and it is not without setbacks.  Of these trials, Amby said, "You will hit bumps in the road.  Heck, you will hit something that looks like Mount Everest."  The key is that when you do hit Mount Everest, don't turn around and go back.  Instead, use the strength and determination that you have developed to figure out how to get over it, around it, or through it.  We have seen many of you encounter setbacks or obstacles and we have seen you push through them.  You inspire us with your hard work and we love seeing you get stronger on the outside, but it's the changes that we know that are happening on the inside that really make us smile!