Summer Shoulders

Summer is just around the corner.  Or for those of us in Arizona, it has already made a couple of brief appearances in between the wind, snow, and rain.  Summer means short sleeves and swim suits, and for Metabolic Warriors it is an opportunity to show off those arms and shoulders you have been working on all winter. 

Your trainers know all too well after focusing on overhead presses during the month of March that they are not your favorite exercise.  But we have found some new research that supports that the type of training you have been doing is the BEST for developing shoulders.  We actually didn't need to be convinced.  All we need to do is take a look at our participants and we are seeing deltoids that we have never seen before!  But just in case you need motivation to keep pushing those dumbbells overhead, the research supports your efforts.

A 2012 study led by Atle Hole Saeterbakken from Sogn og Fjordane University College, Norway found that standing dumbbell shoulder presses are more effective for recruiting the shoulder muscles than seated dumbbell, or either seated or standing barbell presses.  The muscle activity of all three deltoid muscles (anterior, medial, and posterior) was greater with the standing dumbbell press.  The researchers concluded that this was most likely due to the decreased inherent stability of the standing dumbbell lift, which requires the shoulders to work harder to maintain the weights in the right movement pattern.

So give yourself bonus points for all those standing dumbbell presses you completed in March!  And the next time we have an overhead press in our training just think of those summer shoulders!

Homemade Chocolate Chip Cookie Dough Larabars

Yield: 10-12 bars (shown in photos – 12 servings)

Ingredients:
1.5 cups raw cashews (230 grams)
1/4-1/2 tsp fine grain sea salt (I used 1/2 tsp)
1 cup tightly packed pitted dates* (roughly 190 grams)
1 tsp pure vanilla extract
3 tbsp mini dark chocolate chips (or simply chop larger pieces of chocolate)


1. If your dates are stiff or dry, soak the dates in a bowl of water for 30-60 minutes before beginning. Drain well and pat dry before use.

2. Add cashews and salt into a food processor and process the until the cashew crumbs are just smaller than peas, for about 3-4 seconds.

3. Now add in the pitted dates and process until the mixture comes together, for about 15 seconds, or longer if needed. The mixture should stick together easily when you squeeze it between your fingers. If it doesn’t stick or it’s still a bit crumbly, add a very small amount of water (1 tsp at a time) and process it again. I added 1 tsp of water and it was perfect.

4. Add the vanilla and process until combined. Finally, pulse in the chocolate or simply stir in by hand.

5. Line an 8-inch square pan with 2 pieces of parchment paper, one going each way (this makes it easier to lift out). Scoop mixture into pan and smooth out with hand until it’s level. Beginning at the centre, push down firmly all over the mixture. The more you pack it down the better the bars will hold together. Roll out with a pastry roller if you have one (you know I was all over that!).

6. Freeze for at least 15 minutes and then slice into 10-12 bars. The bars are a bit fragile and can break apart, so just handle them carefully. For on-the-go, wrap bars in plastic wrap or tin foil and store in the fridge or freezer. Or just store them all in an air-tight container if enjoying at home. Most importantly of all, hide from other members of the family.

Note: You can use Medjool or honey dates here. Just be sure they are nice and soft.



Read more: http://ohsheglows.com/2013/01/16/homemade-chocolate-chip-cookie-dough-larabars/#ixzz2PpDrYg2g

Metabolic Warriors show their strength at Cottonwood's Brian Mickelsen Run

S.M.A.R.T. Fitness was represented by seven Metabolic Warriors at the 5th running of The Brian Mickelsen Memorial Marathon.  The event offered a 2 mile, 10k, Half Marathon, and Marathon.  All seven Warriors ran a PR (personal record) and/or placed in their age group!  What an amazing effort!

Amy and her son Trey in the 2 mile run.  Amy challenged herself to complete her first road race.  The bonus? Automatic PR!

Calvin opted to run the 2 mile and shoot for a fast time.  He ran his fastest 2 miles!

Stacey completed the 10k distance in a PR and placed 3rd in her age division!

Stacey and Calvin enjoying post-race success and satisfaction.

Talk about a true Warrior!  In spite of taking a fall, Kathleen finished the race with a PR and placed 2nd in her age division.  How did she celebrate?  In the emergency room to get stitches.  Now that is one tough Warrior!

Huge kudos to Diane who surprised us all by running her first marathon.  Most people are just happy to finish their first marathon.  Not only did Diane finish with a great time, but she placed 2nd in her age division!

Katie is becoming a half marathon veteran since it has now become difficult to remember how many she has run.  She chose a moderately challenging course to set a new PR and the icing on the cake was a 3rd place age division finish.

Sherry was very happy to run the race since a hamstring tear at the end of 2012 derailed her running.  Seeing all the other Warriors out there giving 100% effort pushed her to a 1st place age division win.

Cottonwood Metabolic Warriors take on the Warrior Dash!

Congratulations to Laura and Candy, two of our Metabolic Warriors at Southwestern Eye Center, who challenged themselves to complete the Warrior Dash. The race is 5 kilometers filled with obstacles and muddy fun.

All that Metabolic Training is paying off.  Look at those medial delts and biceps on Laura and Candy!

Last photo op for a mud free smile.

Who says playing in the mud is just for kids?

Sweet, muddy success!

Hail the Kale with a Sensational Salad

Does the sound of kale conjure up an image of brussel sprouts and cooked greens? Kale is trending stronger than ever as a great salad, snack and side dish item and guess what? When prepared right it is really good! Remove the stems, they are bitter. Marinate leaves in a dressing for 10 minutes to create a flavor sensation! Enjoy the recipes below and learn a little about kale! -Smart Fitness

This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese





Weekend Glow Kale Salad
Yield: 4 servings
Ingredients:
1/2 large head of kale (about 4-6 cups)
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 English cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/4 cup hemp seed
1/3 cup chopped walnuts
Dressing: 1 batch of Lightened Up tahini-Lemon Dressing
Your desired fresh or dried herbs

Directions:
1. Chop vegetables and mix in a large mixing bowl. Reserve hemp seed and walnuts for sprinkling on top.
2. Make your Lightened Up tahini-Lemon Dressing in a food processor and process until smooth.
3. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves.
4. Mix the vegetables, kale leaves, and full batch of dressing (3/4-1 cup) in large bowl until thoroughly combined.
5. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.
This was copied from: Oh She Glows
The site URL: http://ohsheglows.com
The Title: Weekend Glow Kale Salad
The URL: http://ohsheglows.com/2011/06/17/weekend-glow-kale-salad/
© Copyright 2013 - All Rights Reserved

Lightened Up Tahini-Lemon Dressing
Yield: Just under 1 cup of dressing
Ingredients:
1/4 cup Tahini*
2 garlic cloves
1/2 cup fresh lemon juice (about 2 lemons)
1/4 cup Nutritional yeast** or a bit more, to taste
2-4 tbsp Extra virgin olive oil, to taste
1 tsp kosher salt + freshly ground black pepper, or to taste
3 tbsp water, or as needed
Directions:
1. In a food processor, add all ingredients and process until smooth. Makes just under 1 cup.

*Tahini is a paste made from ground, hulled sesame seeds.
**Nutritional yeast is a deactivated yeast. It is a source of protein and vitamins, especially the B-complex vitamins, and is a complete protein. It is also naturally low in fat and sodium and is free of sugar, dairy, and gluten. Sometimes nutritional yeast is fortified with Vitamin B12.Nutritional yeast has a strong flavor that is described as nutty, cheesy, or creamy, which makes it popular as an ingredient in cheese substitutes. -From Wikipedia

Eating for Success!

Some of the readers out there may be wondering if there is some sort of method to the recipes that are chosen. Yes and No. Yes in that we look for healthy options. No in that you will see a variety of side dishes, salads, entrees, breakfast and snack items. We search the internet, other blogs and health magazines for fresh options. Currently we are addressing two concerns that  come up frequently. First is that many struggle with healthy breakfast options and snack options. Second is that we are aware of a growing number of people with food sensitivities. One of your Smart Fitness Trainers deals with gluten and dairy sensitivies and is very keen in helping you to see all the possibilities rather than a long list of 'do nots'. Limitations in diet just pushes us out of our comfort zones to try something new. This girl loves flavor and food and is doing her best to not let  your tastebuds down, so stay tuned. We travel this road together and we are convinced that we can be successful in our quest to be heathy in fitness and in diet.
-Be positive. Stay positive. Move forward.

P.S. Last week I tried quinoa spaghetti noodles with my homemade spaghetti sauce and it got a two thumbs up! Available at Natural Grocers in Sedona and no doubt all other health food stores.

Common Sensa

Our Metabolic Warriors and clients frequently ask questions about popular fad diets.  Our standard answer is...  Diets don't work, lifestyle changes do.  It is human nature to look for the easiest way to achieve a goal, or the "magic pill" when it comes to weight loss.  Those advertisements that promise that we will lose 10 pounds a week or 50 pounds in just a few months are very tempting, but the reality is, if the "diet" is not a change to eating patterns that are sustainable for life, then the weight loss is not SUSTAINABLE.  You will likely gain the weight back, and more! 

One of the currently popular diet fads is a product called Sensa.  Sensa is supposed to enhance the smell of your food, which in turn is supposed to make you feel full sooner, and therefore make you stop eating sooner.  Does it actually work?  Researchers have failed to verify claims of significant weight loss by the product's creator, Dr. Alan Hirsch. 

Other things to consider when trying Sensa, or any other diet, is its safety.  No long-term studies have been conducted to confirm the safety of consuming Sensa, and since Sensa is not categorized as a food product, it is not required to be approved by the Food and Drug Administration.  Some of the common side effects reported with the use of Sensa include upset stomach, vomiting, diarrhea, and hives.  Some users of Sensa have also reported experiencing intestinal blockage, rectal bleeding, and gall bladder attacks.

Furthermore, what are the benefits of a diet that may result in some temporary weight loss but does not involve healthy eating habits?  Our food choices can have a major impact on our health and well being.  Does adding a product to junk food just so we can lose weight actually improve our health?  And achieving weight loss through diet alone deprives us of the many benefits of exercise and an active lifestyle.  Remember that short-term solutions produce short-term results.  For long-term, sustainable weight loss and improved health, opt for exercise combined with healthy food choices and portion control.

Sedona Gets Ripped!

We are taking advantage of our beautiful weather to introduce Rip Training in the month of April.  With our first week behind us, participants have learned basic terminology, safety, and how the Rip Trainer provides strong rotational forces that the body has to counteract by engaging the core.  This week we will take it up a notch and we are going to sweat!

Blueberry Protein Pancakes

Ingredients

1 scoop Designer Whey Natural

1/4 cup egg substitute (egg beaters)

1/2 cup oats (not instant)

1/2 cup blueberries

dash of cinnamon

1 pkt stevia - sweetened to taste

Directions

Mix protein powder with egg substitute until combined. Add oatmeal, cinnamon and stevia. Once thoroughly mixed, add in blueberries. Pour batter onto hot griddle and flip when golden brown around edges.

                                                                                 Servings: 2 pancakes

What keeps you going?

 

YOU keep us going.  I don’t often open up about personal challenges to anyone other than those in my inner circle which consists of fewer people than you can count on one hand.  So...  staying true to my all or nothing way of doing things, I'll  share it in a blog!  The last few years have been rough for me as an “aging athlete”.  I ran semi-professionally for a number of years and part of what has defined me is my running.  But as is inevitable with aging, we can’t quite do at 50+ what we were able to do in our 30s and 40s.  Add to that some nagging injuries, and not being able to run at all for periods of time, and you have a lethal combination; an aging, cranky person who no longer feels like a true runner.  With the days of being able to win marathons and set PRs (personal records) long behind me, many of the things that used to motivate me and drive me to push through my workouts are now merely a source of frustration.

So what keeps me going?  As your trainers, we know as well as anyone that life happens and we can either let it derail us from our fitness routine and goals, or we can let it be a motivator to keep moving forward.  Over the many months to years that we have known some of you, you have shared with us your everyday challenges.  They are big and small, some are temporary and others are ongoing, but they are the same life challenges that we all face at some point; job stresses, family illnesses, scheduling conflicts, injuries, surgeries, and on, and on, and on.  What inspires us is your dedication and your determination to not let the inevitable ups and downs of life keep you from taking care of yourselves.

One of our participants recently told me, “Once I get myself here for the workout, the battle is won.”  How true.  We can all find an excuse to skip the workout, but making the time and making it a priority makes us successful.  Some days will be better than others, and some days just being there is the best we can give, but when we take care of ourselves, we are better at everything else we do.

You inspire us when we see you make it a priority to be at an early morning training, or make the effort to come to the training at the end of a very stressful and long work day.  You inspire us when we know that you are dealing with very serious and challenging issues, and yet you take the time and make the effort to take care of your health. You inspire us when you ask how you can become stronger at a certain exercise.  You inspire us when you push yourselves through a tough workout.  And you make us smile when we hear and see that you are making progress toward your goals. 

So maybe I can’t run as fast as I once could, and I may or may not run another marathon, but I will continue to be encouraged by your efforts and success stories to be the best athlete I can be. 

"You have a choice.  You can throw in the towel or you can use it to wipe the sweat off your face." ~ Gatorade