Goals

We are once again approaching that time of year when we tend to reflect back, and maybe some of us are in awe of what we have achieved, but more often than not it seems we can tally up more areas where we fell short of what we might have set out to accomplish.  Sometimes that can be attributed to setting unrealistic goals or New Year's Resolutions but often we just get off track.

Most "impossible" goals can be met simply by breaking them down into bite size chunks, writing them down, believing them, and then going full speed ahead as if they were routine.

 ~ Don Lancaster

Learn to Love Your Fitness

"We do what we do because we love to do it." This comment was made by two female athletes that have accomplished big things in the fitness world. They have continued to push themselves and post some very dynamic videos of workouts that they love to do. Why did that quote grab me? It was an epiphany for me. I have used what the scale says as a big motivation along with how my clothes fit and the guilt of my own mind, but shouldn't I use positive affirmation as a motivation instead? I do what I do because I love it! I run because I love it! I do metabolic workouts because I love them! I spin, I do resistance training, I do cross training, I do hiking because I love to do them! (Even if you don't love them try saying it anyway and try switching your paradigm..afterall you do love yourself and this is a great way to love yourself is by taking care of yourself.) So what do we do with what we love to do? 

Make it a Priority

Plan for fitness. Even the best athletes have days they don't want to get out of bed but THEY DO. They have a schedule and you need one too.  Be specific with what your plan is for each day and what time you are working out. The night before or day of your activity have your fitness clothes and accessories laid out or packed and ready to go. We have a strong core group of Metabolic Warriors that have had to be out of town during trainings and they are quick to replace the missed trainings with other types of fitness. Try to keep to your usual routine when you are on the road.  If you do a metabolic workout on Mondays & Wednesdays when you are home then try to do that when traveling too.  When you are booking rooms at hotels, check out the fitness rooms online. Does your destination have local features you can take advantage of...like stairs? Frequently you can also buy day passes to local gyms. Worst case scenarios you have your body weight and floor space and as you know that can be a killer workout!

Mental Positive Reinforcement

I used to think that this meant to visualize the person I wanted to be but that can be self defeating. Instead think of words that embody how you want to feel. Example, when doing push ups avoid 'Ugh, more push ups, I hate these'. Instead try "I am strong, I can do this, just one more, just one more..." When you are doing plyometrics (jumping exercises) think "higher, stronger, faster, deeper, propel, fly..." Think it and you will do it. Mind over matter is a powerful tool.

Visualization

See yourself performing the exercise. Stand in front of the mirror and see yourself perform, with your best form, bicep curls, triceps extensions, push ups, squats, lunges, chest presses, planks...see how your body works as it moves through a full range of motion. Now that will be in your mind when you are in Metabolic Training doing those same exercises. You can also make your muscles work more efficiently when you imagine the actual muscle shortening and lengthening as you move through the range of motion. 

Set Goals

With push ups I tell myself how many I am going to do and try to beat it. At other times I focus not on reps but on full range of motion or even changing hand position so that I continue to challenge myself in different ways. You should have small goals that lead to big goals. This is a game plan for success. Lets say you do shallow push ups, a big goal would be deep push ups (chest to ground). Small goals that would help you get there would be doing chest presses with a challenging weight and doing incline push ups at a full range of motion. As your chest and shoulder muscles become stronger you would progressively increase your chest press weights and decrease the incline of your push up. This same philosophy can be applied to any exercise. Spontaneous goals are great too. In the moment of Tabata or Metabolic Training as the exercises are introduced you can quickly determine how many reps you will push for.  We often refer to rep goals during timed intervals because it gives you a consistent measurement. First round of training you count the reps you do, you determine if you can go harder and you set a higher rep goal for the next round. It is a game that makes time fly by. Another type of goal is event goals such as races and competitions.  In those cases all training will support that event until it is accomplished. Your trainers can help you with goal setting.

Support your Fitness 

If I have a plan to workout tomorrow morning (and I do) and I stay up late or over imbibe in alcohol or junk food, the next morning will be a sludgy mess that I will have to push through while feeling lousy! Things that support fitness are getting plenty of sleep and eating quality foods. These contribute to mental clarity and general well being. If you suffer from seasonal allergies then you most likely are not getting quality sleep and you most likely find yourself pushing through brain fog and muscle sludge all too frequently. Just do your best, we have no miracle answer, sorry. Post workout or on days off don't get all wackadoo on your eating. If you put bad gas in your car it performs poorly.  Likewise, if you put junk in your body it performs poorly. Eat nutrient dense foods most of the time and don't beat yourself up over a few desserts. Your aim is balance.

Be Realistic

Don't judge your success by comparisons with other people. I have done that and that is also self defeating. Every single person is as unique in their needs as their DNA. It takes time to determine what your fitness program for success is, so be patient. See it as a life long endeavor not a temporary bathing suit moment. Your trainers have found that as we age, gracefully of course, that our needs change so be prepared for the adventure of constant change!:) Look at your genetics (that would be your parents and grandparents) and know what your challenges are physically and mentally. Your concern physically should predominately be related to your internal health. Cancer, heart attacks, and strokes don't have a shape, size or gender and they can effect any of us at any time but you decrease your risk significantly when you exercise. In the event that you have to deal with a health problem, surgery, or other trauma your recovery tends to be shorter and better than those that do not exercise. Lastly, variety is the spice of life and don't we all enjoy a variety of spice? I don't know anyone that wants to just have salt and pepper for seasonings. So make your fitness something you do because you love it and not an obsession of a body type.

Last Words: We have an amazing core group of Metabolic Warriors! You have stayed true to your training despite life challenges. We are proud to be the Fitness Trainers of a group of Warriors that clearly love what they do! Why else would you keep coming!:)

Last Last Words:

The only disability in life is a bad attitude. – Scott Hamilton

Go Nuts!

One of our weekly reads is Dr. Mirkin's e-Zine.  The following information is taken from his November 22, 2015 issue.

Good Fat in Nuts

A review of 61 studies shows that feeding people one ounce of tree nuts per day for three to 26 weeks helped to lower total cholesterol, the harmful LDL cholesterol, triglycerides, and Apo B, the main fat-protein in VLDL and LDL (American Journal of Clinical Nutrition, Nov 11, 2015). Tree nuts include walnuts, pistachios, macadamia nuts, pecans, cashews, almonds, hazelnuts and Brazil nuts. Doubling the amount of nuts to two ounces per day lowered cholesterol and triglycerides even more. NOTE: These studies were done on nuts from trees, but it appears that peanuts confer the same benefits.

How Nuts Lower Cholesterol and Triglycerides
Nuts lower cholesterol and triglycerides because they are good sources of soluble fiber which cannot be absorbed in your upper intestinal tract. The soluble fiber passes unabsorbed to your colon where bacteria ferment it to form short-chain fatty acids that are absorbed from your colon into your bloodstream. Short-chain fatty acids lower cholesterol by traveling to your liver where they prevent your liver from making cholesterol. Nuts lower triglycerides because soluble fiber is a gel that sticks to other components in foods that you eat to reduce the absorption of calories in your upper intestinal tract. All extra calories can be converted by your liver to triglycerides, so reducing calories lowers triglycerides.

Why Nuts Don’t Cause Weight Gain
Nuts are a rich source of fat, but the fat in nuts is absorbed very poorly (Am J Clin Nutr, Jan, 2015;101(1):25-33). For example, the fat in almonds is located inside the cells of the almond kernel. Even after prolonged chewing, most of the almond cells remained intact and the fat is still inside the cells. Humans lack the enzymes to break down these cell walls. You have to liberate fat from inside cells to absorb it into your body. Furthermore, the fats in nuts are coated with proteins called oleosins that help to prevent fat from being absorbed. Since fat is absorbed only after it is released from cells, most of the fat in almonds cannot be absorbed in the upper part of your intestinal tract. Some of the fat that has passed through the upper intestines is absorbed after the nuts reach the colon, where bacteria ferment the cell walls to release some of the fat (Am J Clin Nutr, Sept 2004;80(3):604-13). Cooking helps to break down the cellulose that makes up cell walls, and it also breaks down the oleosins which coat fat, to allow the fat to be absorbed at a higher rate (American Journal of Physical Anthropology, January 2015;56(1):11–18). Grinding to make nut butters and milks also breaks down cell walls to increase available calories.

The calorie count of nuts is really lower than what you read on the label. The calorie counts shown on food labels are computed from how much heat can be produced by the food in a laboratory. However, this method of measuring calories is meaningless for foods that are poorly absorbed. The number of calories listed on the label can be much higher than those a person actually absorbs; many of the potential calories pass through, undigested, in the person’s stool. This explains why blood fat levels are lower than expected after a person eats nuts. More at Why Nuts Won’t Make You Fat

Nuts are Healthful
Epidemiological studies on populations show that eating nuts is associated with reduced risk for heart attacks, gallstones, diabetes and some cancers. Many studies show that eating nuts lowers high blood pressure, cholesterol and belly fat, and that nuts are not associated with gaining weight (Nutrients, July, 2010;2(7):652-82). A new study confirms that eating almonds reduces belly fat, the type of fat that is associated with diabetes and heart attacks (Journal of the American Heart Association, January 11, 2015). This result is likely to apply to other tree nuts as well.

What if?

What is your fitness ideal?  Is it the guy at the gym who looks like a bodybuilder, and you imagine he has more women in his phone contacts than he can begin to remember?  Or is it that woman who has the perfect amount of muscle definition, not too much and not too little, the perfect six pack abs, and to make it even more frustrating the easy to manage hair that is never out of place and the perfect white teeth?

What if you knew that Joe Gym is so obsessive compulsive about his workouts, meals, and daily regimen that he hasn't been able to keep a girlfriend for more than two months?  And he struggles with social anxiety and the only public place he is really comfortable is the gym?  What if you knew that Jane Gym has an eating disorder and has had a number of expensive cosmetic procedures that have put her in debt?

The reality is that no matter what you see on the outside of someone, each and every person is dealing with some sort of physical and/or emotional struggle.  Some statistics released from a very large fitness and nutrition business with 35,000 clients backs that up.  They report the following:

• 48 percent of their female clients and 33 percent of their male clients take prescription medication
• Of their clients taking medication, 33 percent of women and 24 percent of men take antidepressant or anti-anxiety medication
• 36 percent of their clients have injuries and many struggle with chronic pain
• 27 percent of their female clients and 17 percent of their male clients are over 50 years old which means that even if you're healthy, aging brings its own challenges

Unless you know someone well, you often don't know what challenges they are facing.  Much of the time pain, disability, and psychological or emotional distress is invisible.  And no one is immune; not Joe and Jane Gym, not your trainers, and not our clients.  Fitness trainers face all of the same things that their clients deal with.  They have injuries or have been injured.  They have struggled with personal problems and emotional health.  They have been overweight or underweight.  They have struggled with addictions which can be anything from work, exercise, food, or any number of things it is possible to become addicted to. And just like everyone else, they are not getting any younger.  

Someone who looks fit or appears to be perfect in every way is facing many of the same challenges that you are.  Perhaps they are still dealing with difficulties but you just don't see them or know about them.  Or perhaps they are at the end of a very long and difficult journey.  

The bottom line is that there is no fitness ideal.  Those amazing fitness icons, your trainers, your neighbor, and you will always be working through life's challenges.  There is nothing wrong with admiring some things that others have achieved or having some mildly vain reasons for pursuing fitness.  But if you are chasing what someone else has achieved, or your only reasons for continuing a fitness program are for what you see on the outside you are chasing your tail.  You can't be someone else and what we see on the outside eventually cannot be maintained as we age. So what if "perfection" or success is not what you think you see in someone else, but just continuing to show up, giving your best effort based on what your challenges are, and making the most of an imperfect situation?  That is our definition of a true Warrior. 

Plank

Love it or hate it, you can expect to see the plank, or some variation thereof, on a regular basis in our Metabolic Workouts and Warrior Challenges.  Why do your trainers love it so much?  Because it's good for you!  But since that is not a sufficient answer, even for a two year old, we will give you just a few of the many good reasons to include planks in your fitness routine.

The diagram above shows the muscles worked in a basic forearm plank.  That is pretty impressive for a basic, no equipment necessary, you can do it anywhere exercise.  Well, okay, maybe not anywhere.  Once CBD texted me and told me his back hurt.  I told him to do the knees to chest stretch.  He responded that he was in the Delta Lounge and it might look kind of weird.  Of course, I told him that I was sure they have seen stranger things and do you want your back to stop hurting or what!?

Here are just a few of the reasons to keep on planking:

Abs of steel
The plank will help you develop that six pack.  But we have to include our usual disclaimer that you will only see it if your body fat percentage is low enough.

Reduce Back Pain
Planks can reduce or eliminate back pain because they strengthen your core.  A strong core is a more supportive core which takes stress off the lower back.

Flexibility
No, that is not a typo.  Planks can increase flexibility in your posterior muscle groups.  The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch.

Improve Your Mood
Well, maybe you have to wait until you are done whining about doing them to reap the benefit, but planks stretch (which then results in relaxation) muscle groups that often become stiff and tense from prolonged sitting.  Release that tension and you are bound to feel better.

Improve Your Balance and Posture
Planks, and side planks in particular, will develop strength in your stabilizing muscles which will improve your balance.  And all the muscles you work in a plank are the same muscles that you need in order to maintain proper posture.  When those muscles are strong you can sit or stand up straighter with ease.

Building Muscle... No Pain, No Gain?

We have been accused of interfering with our Warrior's ability to go up and down stairs, of making it necessary to choose the handicap bathroom stall for need of a handrail, and of interfering with other activities that we won't mention in the blog.  But all joking aside, is post-workout muscle soreness, also know as delayed onset muscle soreness ( DOMS) necessary to build muscle and strength?  The answer, as always, is not a straight forward yes or no.

DOMS, which is usually at its strongest 24 to 72 hours after activity, is caused when exercise is intense enough to cause damage to the muscle components.  Our bodies respond to this damage with inflammation and we feel pain and stiffness.  All of that can sound very detrimental but inflammation is how the body heals the muscle tissue and promotes muscle growth.

As a part of the muscle repair process our bodies release inflammatory chemicals called cytokines.  The presence of these chemicals in muscle tissue stimulates the free nerve endings in the area which in turn causes pain.  But the cytokines are a necessary part of muscle repair as they help to activate satellite cells which grow into healthy new muscle tissue.  This is how we attain hypertrophy or muscle growth.  Without this inflammatory process our muscles will not adapt to an exercise and will not undergo increases in size and strength.

So now you have worked your quads hard enough that you are not wanting to drink as many fluids so you won't have to visit the handicap stall as frequently.  It seems like now is a good time to take an anti-inflammatory to speed up the healing.  Not so fast!  True, the anti-inflammatory medication will block the production of cytokines in your body and decrease your pain, but blocking the release of these chemicals will also prevent the activation of satellite cells.  Remember those satellite cells?  They are responsible for muscle repair and growth.  If you block their activation, there will be no increases in muscular growth and strength.

Muscle soreness after an intense workout is normal and should be allowed to run its course.  But are there things you can do to decrease the intensity and duration of DOMS without negating the benefits of your hard work?  An easy walk or gentle stretching will help promote blood flow and can aid in the healing process.  Proper nutrition is also important.  Soon after an intense workout be sure to consume a snack or meal containing both carbohydrates and proteins.  Post workout is the best time to consume simple carbs as they will be put to work immediately in your body's repair process.

So does every workout need to produce muscle soreness to be effective?  Absolutely not!  In fact, working to the point of significant muscle soreness on a consistent basis could be counter-productive and lead to injury.  And while a small to moderate amount of soreness will stimulate muscle growth, working to the point of extreme soreness will prevent further exercise until healing takes place and can also result in rhabdomyolysis.  Rhabdomyolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidneys and often cause kidney damage.  Uncle Rhabdo, as the condition has been termed, has a reputation for being linked to CrossFit. 

There are many ways that our bodies become stronger and muscle hypertrophy is only one of them.  With consistent training our bodies also adapt to feeling no pain with low levels of inflammation post-workout.  We also see improvement in strength through neuromuscular adaptations.  As always, balance and variety in training is important.

Bio of a Warrior: Scott E.

Perhaps you recognize this Metabolic Warrior? Many of our superheros have gone on to successful careers doing what they love...flying around in spandex, climbing buildings in spandex, moving at lightening speed in spandex and oh yeah, there is the one guy who chose to wear 'cutoffs' instead, he has a little anger management problem but generally does okay by the general public.  Some of you are already wearing spandex, you are well on your way.

Scott E. became a Metabolic Warrior 4 years ago this month.  He is an original member.   Scott's dedication to his health and fitness makes him our next bio highlight. Our interview with him follows...

-Scott Etchberger, Human Resource Aficionado and former Hershey's Manager (yes as in chocolate). Still loves Hershey's chocolate...psst...he still visits there too so you might want to buddy up to him.:)

Age-53 years old 

Fitness History- High School Sports. Continued to use gyms wherever I worked or lived.

Why did you choose Metabolic SMART FITNESS? I wanted more structure and guidance in my fitness routine. 

What benefits have you gained? I have increased my strength, stamina and lost weight. Annual medical checkups have gone from borderline problems to great health. Good cholesterol counts and blood pressure are just a couple. I have also met great people and formed new friendships (Jackie rocks!). I have the power of a healthy mindset. I believe I am a Metabolic Warrior and it has helped me push through health scares.

What keeps you going with your Metabolic Fitness? My trainers' overwhelming knowledge and expertise regarding a healthy lifestyle. Also, the variety of exercises you come up with all of the time in all aspects of my fitness routine-metabolic, RIP training, and specialized workouts in the gym.

What hurdles have you had to overcome to succeed in your fitness? Reminding myself that results do not happen overnight but they will happen with steady and consistent dedication.

Outside of Metabolic you do gym workouts, some running, obstacle course workouts and dog walking. What keeps you motivated to stay so active? I remind myself of what can happen if I don't make it a priority.

What message would you like to share with our readers? I like the person I have become (psst...does he mean Superman?) because of Smart Fitness. They have helped me change the way I look and feel about myself, it doesn't get better than that! Don't just think outside the box when it comes to your health and fitness lifestyle.  Get rid of the box and Smart Fitness will help you do that!

Thank you Scott for your words of encouragement and more so for your stellar example of an active lifestyle!

Creatures of Habit

 

Every gym has them.  They are the members who have been going consistently, five days a week, month after month, year after year.  And you easily recognize them because they look the same, day after day, month after month,  year after year.  And by the same, I mean they still haven't lost the weight they set out to lose or achieved the muscle definition they wanted.  I'll bet you even know what they are going to do for their workout; walk on the treadmill at a steady state for 30 minutes, do the ab cruncher, stretch their calf muscles and hit the shower.  They look the same because their routine is the same.

As Metabolic Warriors you know the importance of variety in your workout routine in order to get results.  As your Trainers we certainly know the importance of changing up your workouts, and yet when we go to do our own workouts we sometimes have to fight the tendency to be creatures of habit and settle into the same old exercises.  It takes some planning and thought to change things up and it often just feels easier to keep on doing what we have been doing.  But if you want to achieve something different, you have to do something different.

The good news is that if you are one of our Warriors you are getting a varied strength and cardio workout when you attend training.  But if you are supplementing your Metabolic Training with other cardio or strength training make sure you get the most out of it by changing things up on a regular basis. 

Some simple ideas for changing up your workouts:
Increase the ramp incline and resistance on the elliptical for a steady climb workout
Decrease the ramp incline on the elliptical and do intervals
Shorten your treadmill workout and go faster
Add speed walk intervals when walking your dog
Power hike the hills on your hike and recover on the flats and downhills
Do dumbbell presses instead of barbell presses
Do diamond or offset push ups instead of regular push ups
Do slow motion or negative emphasis reps in full range of motion instead of regular speed reps
Vary the number of reps and sets for your exercises

Our bodies very quickly adapt to the exercises or activities that we do by becoming stronger and more efficient with the movement.  That is good news when we are training for an athletic event where the goal is to become stronger and/or faster.  But as we become stronger and more efficient with an activity our bodies don't have to work as hard and they burn fewer calories.  This is when we hit those dreaded plateaus.  If our goal is to progress beyond where we currently are, we need to change the way we are working our body.  Even small changes challenge our bodies in different ways.  A perfect example is the 10 minute strength sequence we are doing in our workouts this month.  We have done countless push ups, rows, bicep curls, and triceps extensions.  Yet, when we do them in a different format we find them very challenging and our bodies respond by becoming stronger.  Remember one of our favorite sayings, "If it doesn't challenge you it doesn't change you."

Vacation and Fun

 We have a bit of a reputation for our Warrior style vacations...  running races in fun places, climbing mountains, long hikes, biking, doing TRX workouts from the trees...  but this mini-vacation was more of a time to relax, catch up with family and friends, and enjoy some good food and drink.  We thought the blog should be a little more relaxed this week to reflect that spirit.  Enjoy!

But all good things must come to an end and we will be back in training when we return later today! Besides, the best things come from maintaining a healthy lifestyle and then enjoying an occasional treat.

Healthy Choices for Snacks & Lighter Eating

The key to successful nutrition is to be prepared. Use part of your Sunday to prepare yourself for nutritional success for the week by making a few simple things ahead of time. Ditch the idea that your lunch has to be a programmed salad or be served on a plate. Plan for higher protein foods with lower carb options but please don't nix the carbs. You need to find a balance in getting protein, carbs and fats into your diet. Your body needs all three for energy. Your brain alone needs 500 calories to function on a daily basis. Fats are an integral function of supporting our noggins so strive for balance. Don't get caught up in no-fat, no-carb concepts unless you have a doctor's directive to do so. Do think about proteins being combined with vegetables and fruits. Fruits and vegetables tend to be low calorie options with nutrients and fiber being built in so grabbing for those rather than chips and crackers is a better option. Protein is long sustaining energy and you already know that if you have tried making the switch to eating lots of vegetables and you have neglected the protein and or fat...you feel like you are starving all the time! So give yourself some time to adjust to eating differently if this is a change for you, but also double check your eating habits. Many have found apps like mynetdiary and myfitnesspal to be helpful in educating themselves about portion size and nutritional content. Please do not get hung up on numbers, focus on quality. Here are some ideas to get you started. If you have questions please ask away;)

Eat almonds or pumpkin seeds with apple slices.  This is a deconstructed version of the classic spoon of peanut butter with apple slices.  Nuts in general are good protein and fat.  Using apples alongside will provide a bit of natural portion control and you get a great mix of protein, carbs, and fats.  Learn about pumpkins seeds and how to roast them here:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82 

Almonds trump other nuts overall but they are not the only good ones.  See side by side comparisons here:

http://www.almonds.com/sites/default/files/content/Tree%20Nut%20Nutrient%20Comparison%20Chart%20Web%20File.pdf

Speaking of apples...pair them up with yogurt (flavored yogurts can be high in sugar, opt for plain). Add cinnamon, nutmeg, and ginger spices for additional flavor. Try to use the natural sweetness of an eating apple to offset the tart yogurt. Or add a little naturally dried fruit (w/o sugar added) or a drizzle of honey. Change it up and use other fresh fruits. You can also easily use yogurt in exchange for sour cream and make your own savory dip for veggies.

Beef or turkey jerky are great options. Read the labels, they can be loaded with sodium and sugar. However, some of the bigger names in the biz have come out with healthier options. The following link will provide a little info on beef vs turkey plus nutritional content.

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/beef-jerky-vs-turkey-jerky-whats-better.html#b

The lowly and forgotten egg. Sure no one wants to peel a hard boiled egg at work and smell like sulphur so peel the thing at home to avoid embarrassment and looks from nearby eaters. Why eat eggs? This link gives you lots of good reasons to keep these babies on the list. We boil 6-8 of these up and keep them in the fridge. A little salt, a little pepper and a glass of water and you are ready to go again. http://www.shapefit.com/diet/best-snacks-hard-boiled-eggs.html

Chocolate Peanut Butter Protein Bars. I have made these many times and they work well. This is a bar you can feel good about eating and they are dense enough that you most likely will not eat the whole pan! Here is the recipe. http://dailyburn.com/life/recipes/chocolate-peanut-butter-protein-bars/

An easy choice for work and travel. Whether you choose whey-based or vegan-based protein powder shakes they can be a great choice for a quick pick me up or a pre or post workout boost. The best protein powders will have 5g or less of sugar per serving. I prefer to also go with brands that have 19-22g of protein per serving. I use vegan protein powders that have NO soy. Protein powders can be mixed with water, milk or non dairy alternatives such as almond milk or coconut milk (I usually use unsweetened almond/coconut milk). The other great thing about a shake is that you can easily power them up with a blender and frozen berries or frozen bananas to get a shake like smoothie and you can hide some spinach and kale along with berries to give yourself a nutrient dense kick! Here is a link that will give you guidelines in picking a good protein powder for shakes. The author of this pdf advocates their own all-in-one shake which I have used and enjoyed but just know that there are many other choices also on the market. If you choose to go with whey (which is the best option if you are not dairy sensitive) then check out Designer Whey. A great silky, smooth, creamy product by a conscientious company.

http://jjvirgin.com/jjs-favorite-shake/What-to-Look-for-in-a-Shake.pdf

Protein and fiber rich garbanzo beans make up the base of this amazing dip. Cut vegetables are a low calorie choice for dipping while getting your servings of vegetables. My favorites are cucumbers, raw cauliflower, carrots, celery and baby sweet peppers. Slice up the veggies at the beginning of the week and keep them in to-go containers. You are more apt to reach for something that is ready to eat versus having to make it. Also make the hummus ahead of time and keep it in a to-go container too. You can easily buy hummus anywhere but it is also easy to make. Two recipes are included in the links below. One is a fast 5 minute microwave version and the other is a traditional, made from scratch version.

http://minimalistbaker.com/best-ever-5-minute-microwave-hummus/

http://cooking.nytimes.com/recipes/1014943-hummus-from-jerusalem

http://greatist.com/eat/recipes/lentil-and-feta-tabbouleh 

This is one of those great dishes that you can make a big batch of and put into grab and go containers. The lentils give you great protein but your also have a variety of foods contributing to wonderful flavor and good nutritional choices. The best thing? Eat as a meal or eat smaller portions for snacks. 

Here is my plug for Boar's Head Deli Meat. The All Natural, Applewood Smoked, uncured ham is my go to deli splurge. This is a snack for me and sometimes a part of my lunch as I don't typically eat sandwiches. Sliced ham along with sliced vegetables and a little hummus makes me happy. But don't stop there, pair it with apple slices, a piece of cheese, a squirt of spicy mustard, wrap it in lettuce leaves with a tomato slice or crunchy slices of trip-colored peppers....you getting the drift? 

Plain yogurt is so versatile as a dip. Here is a link for yogurt avocado dip. 

http://www.myrecipes.com/recipe/avocado-yogurt-dip-with-cumin#

Best dippers will always be veggies. Word of caution, something about dipping is addicting and before you know it you eat the whole container of dip...that means more metabolic exercise with SMART FITNESS.:) This link from Cooking Light gives a great variety of ideas on dips you can make that are healthier versions. A fun one to try that I liked is Baba Ghanoush. Honestly I tried it because I love saying the name but I ended up liking it! http://www.cookinglight.com/food/recipe-finder/low-cal-dips-spreads/view-all

There are so many more options that we did not explore. Canned salmon and tuna open up a door of endless options, for instance. We chose things that lean a little heavier on protein, lighter on carbs and good fats. We have had some questions from Metabolic Warriors about curbing cravings and what we find is that the cravings are from when we don't eat or we don't eat the right mix of protein, carbs, and fats. Dip too low or too high on any of those and you end up out of whack. So if you are trying to get back on track....look at the mix of what you eat and make adjustments. We have found these adjustments helpful ourselves but we love to hear how they work for you. Need personal assistance? Just ask, we are happy to accommodate our Warriors!

Devil's Bridge

Believe it or not, even though Katie has lived in Sedona for 14 years, she had never been to Devil's Bridge.  Today was the absolute perfect day for the hike.  Temps in the high 70s and a beautiful sky that was changing constantly provided an amazing backdrop for the bridge.

As many of you know, Katie is not fond of heights and she told me as we were walking out onto the bridge that for someone who doesn't sweat, I sure make her sweat...  A LOT!!!

Although it is nearly impossible to find solitude at Devil's Bridge since it is one of Sedona's most popular hikes, we did manage to arrive at a time that many hikers were leaving and we were able to capture a few photos without people in them.

The reward for the relatively short but sometimes steep hike up to the bridge was being able to relax and enjoy the views and the beautiful day.

Since I can't run right now I have been focusing on upper body strength training and didn't realize how much it was paying off until Katie shared this picture with me.  Looks like I get to go shopping for some new clothes! 

Fitness Personalities

We already know that our Warriors have very distinct fitness personalities, such as the Spartan Warrior, the Bonus Points Warrior, the Pink Shoes Warrior, the Fashionista Warrior, the Kung Fu Warrior, and the Smiley Warrior.  Anyone recognize yourself?  And we are guessing that from our observations of your workout patterns and preferences over the years, we could probably do a pretty good job of classifying your fitness personality.  But we thought it would be fun for each of you to take the personality test and see if you agree with your profile.

If you have not already taken the "16 Personalities" test, please click on the following link:
http://www.16personalities.com/free-personality-test.  The test takes only about 10 to 15 minutes to complete and you will need the results to identify your fitness personality.

Based upon the 16 Personality Types, Suzanne Brue has developed the 8 Colors of Fitness, where she defines each personality type's approach to exercise & fitness.  Find your fitness color below.


ESTJ, ESFJ – (Golds): The Gold Standard, Just the Facts.

Traditional and conservative in their approach to exercise, avoiding unproven, fad or “new-age” options, ESTJs and ESFJs plan for exercise based on authoritative resources and because it is the “right thing to do.” ESJs prefer structure and routine, valuing experience, safety, and proven methods. Conserving of energy, ESJs seek a balanced life, aiming not to over-do in all things, including exercise. Proud of what they do; results are what they’re after.













ENTP, ENFP – (Silvers): Quicksilver, The Master of Exercise Disguise

ENPs wrap exercise in the disguise of something else as the thought of pure exercise is unappealing. An alternative purpose keeps them engaged. ENPs enjoy activities that are convenient, requiring minimal process and planning. Fast paced, ENPs do not want to waste time/ effort in transition. ENPs are attracted to new ideas and possibilities and might cycle through activities and fitness passions.








ISTJ, ISFJ – (Blues): True Blue, Tried and True

Conscientious, committed, and concerned with safety, ISTJs and ISFJs approach exercise dutifully. ISJs are highly attuned to their bodies and correct form, focusing on one thing at a time. Steady and methodical, ISJs take comfort in routine, keeping track and measuring. ISJs enjoy using their outstanding powers of concentration. With a regard for the “tried and true”, ISJs have a common sense approach to exercise and prefer to stay with what they know.







INTP, INFP – (Saffrons): Saffron’s Seeking, Making Workouts into Play

INPs are attracted to exercise environments that are flexible and convenient, providing an opportunity for spontaneity and self-expression. Easily bored, INPs enjoy challenging activities with the right combination of fun, freedom and flow — with minimal stops and starts. Activities that connect them to their sense of play are appealing, as well as solitary activities alone or alongside comfortable others.











ESTP, ESFP – (Reds): Roaring Reds, Now!

Being in the physical world lets ESPs know they’re alive. ESPs are quick responders. They enjoy high stimulation, variety, and action preferring to “play” outside. ESPs naturally incorporate physical activity in their lives rather than scheduling exercise. ESPs find it boring to just stay in shape — it is helpful to have a goal. Living in the moment, they approach activities with “no limits” giving it all they’ve got every time.





ENTJ, ENFJ – (Purples): Royal Purples, Pursuers with a Plan

With a loosely envisioned plan in mind, ENJs approach exercise with purpose and objective. Motivated by“being at their best,” ENJs are attracted to variety and organize exercise in categories — cardio, strength training, and stretching. They experiment from time to time, but are drawn to exercise they can make part of their routine. Functional, orderly, and positive environments are important.





ISTP, ISFP – (Greens): Greener than Green, Naturally Outdoorsy

The physical world beckons. ISPs naturally and seamlessly merge with the physical world. Practical, modest, and understated, they are naturally observant of the physical details and small variations in their environment. ISPs enjoy living a physically active life in harmony with nature. With their practical approach it makes sense to get your exercise in activities of daily living. ISPs are motivated to maintain a level of fitness so they can partake in the outdoor activities they relish.






INTJ, INFJ – (Whites): A Blank Canvas, Trailblazers on Familiar Paths

Since exercise can provide solitary time for reflection, visioning, and mental drift, it is important for INJs to seek peaceful and pleasing environments. Jarred by interruptions and chaos, orderly environments provide the necessary calm for physical exercise. Familiar paths and activities are appealing, enabling exercise to become a moving meditation. Advanced planning makes it happen.

Can you guess the fitness colors of your trainers?