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Thursday, March 31, 2011

Failurephobia

My oldest and dearest friend is currently working her way through nursing school, and has written an essay as part of a scholarship contest. She was telling me about it the other day, and I thought it was an interesting topic that has implications for all of us as a nation.

The topic is "The Loss of Freedom to Fail," and it made me think about how, in many ways, we're collectively failing at fitness and nutrition. I wonder if the American people have the fortitude to pull ourselves out of a mess of our own making? Or have we been conditioned to think, "Oh, I'm trying. That's good enough, right?"

For some background, here is the video from which her essay response was written:


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And the Blue Ribbon Goes to…Everyone!

“And in first place on the beam, with a 9.25, is Kristi Clarke!”  The sport of gymnastics completely shaped my identity and my life.  All through my childhood, each weekday evening from five until nine I was in the gym practicing to become a better gymnast, to earn a spot on the National Team, to possibly earn a college scholarship.  When I look back on my career as a gymnast, the lessons I learned are as clear as day – particularly the ones derived from failure. 
In gymnastics, a slight bobble or a missed grip on the bar often means the difference between standing at the top of the podium and standing on the floor. I quickly learned the value of hard work, mental toughness, and a short memory. If I was to succeed, I couldn’t dwell on my past failures. At the close of my gymnastics career, I was pleased to discover that my sport had adequately prepared me for the real world.
I was very young when I learned the consequences of failure, but it seems today’s children are not given that luxury. Nowadays everyone gets the blue ribbon at Field Day. Everyone gets a trophy for participation. We are sending a mixed message that is bound to confuse and lead astray – after all, isn’t failure an essential part of learning what we are good at? Continual failure sends a clear message to “try something else!”
Thomas Watson, the founder IBM, said, “The formula for success is simple: double your rate of failure.” On the wall at Facebook’s corporate office the slogan “Fail Harder” is painted in huge letters on the wall. Successful people realize the value of learning from failure. Children who are insulated from failure will be paralyzed by the desire for perfection, never learning how to get up after they are knocked down.   
I can’t tell you how many times I fell off the beam or crashed to the floor, and I never did get that spot on the National Team. But the lessons I learned from those failures are what make me a successful person today.
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(Since it's already "blast from the past" week here on Smells Like Fitness, here's a picture of Kristi and I in all our 17-year-old glory.)

Look at our matching white polo shirts! So cute.
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Workout of the Day
P90X One on One, Volume 3: Yoga 

Wednesday, March 30, 2011

First prom, 17 years later

Do you remember your first prom? The fancy dress, the tuxedo, the Holiday Inn ballroom with cheesy decorations and U2's "I Still Haven't Found What I'm Looking For" blaring loudly through the speakers?

One of the perks of being married to a high school principal is that I get to go to the prom every year. I know in some (mostly male) circles, this would be considered some sort of nightmare, but I think it's great fun.

This year is Zach's school's first prom, as they have a brand new high school and this is the first time with a senior class. Of course, there is a lot of excitement, preparation, and squealing going on. I'm sure the kids are getting ready, too.

I've been to prom three or four times with my husband, but this will be the first time since we've gotten super fit with P90X. Most girls would rush out to the store and buy themselves something cute to chaperon the prom, but as you know, I'm a recycler. I'm also cheap and impossibly practical. There's no sense spending money on a dress I can only wear once a year -- that money is better spent on some black yoga pants that I can wear 4.5 times a week in my multi-faceted day job as fitness blogger and chief hiney cleanliness inspector.

So a few days ago I went searching in the dark corners of my closet where all the bridesmaid, wedding, and prom dresses gather dust. A few dresses back I found my first prom dress, a black, velvet, form-fitting dress with a sweetheart neckline, cap sleeves, and slit up the back. I kept it because it's special -- my Mom made it, and I remember very clearly how hard she worked to make sure it was just right. She even made a velvet choker necklace with a pearl sewed on it, and the cutest velvet clutch purse, also with a pearl button. That dress was so pretty.

Here I am on prom night, 1994. I was 16 years old.


"Hmm," I thought when I saw it in the closet. "I wonder if that still fits?" 


I may be 33 years old, but you're never too old to play dress up, right?

I won't lie -- it feels pretty sweet to be able to fit into a dress that you wore when you were 16. And while I've decided to wear one of my old bridesmaid dresses for the prom in a couple weeks (mostly because I won't have to buy shoes with that dress), my first prom dress stands ready for any other black-tie affairs that may pop up on my social calendar. 

Like my son's Pre-K graduation, perhaps? It's never too early to start embarrassing your children.

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Workout of the Day
P90X Plus: Upper Plus


Tuesday, March 29, 2011

RevAbs is Here!


  • 10 Workouts on 8 DVDs
  • Two-phase, 90-day workout plan
  • Nutrition guide
  • Results tracker, including fat caliper and tape measure
  • Calendar
  • Anytime, anywhere abs workout guide
  • Success journal

The calendar we'll follow for the next 90 days.
The thing I like about Beachbody exercise programs is that they are so thorough. You are introduced to the program and the trainer through a guidebook, which also includes space for a journal and a beginning fit test. The guide and calendar tell you exactly what to do, and when. If you follow the guide, the nutrition plan, and the exercise schedule, you will be successful. 

A lot of people like the gym, but my main problem with the gym is that -- unless you work with a personal trainer -- there is a good chance of having an aimless workout. Either you continually gravitate toward one machine and work on it for the time you're there, or you wander around the weight machines waiting and chatting with fellow gym members. Great for the social life, not so great for a workout.

With Beachbody programs, you pay once for access to a great personal trainer who will train you in your living room with minimal equipment and maximum use of your time (generally less than an hour). 

Zach and I have previewed some of the RevAbs workouts, and they look great. I'm really excited to start this weekend. I'll have a better review of the DVDs once we've actually done some of the workouts, but so far I like Brett Hoebel and it looks like a challenging program.

My goal for RevAbs is to strengthen my core/lower back so that I don't keep having lower back episodes that keep me hobbling around like an old lady.

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Workout of the Day
Insanity/Interval Plus Hybrid Workout
5 sets of 4 exercises -- do each set three times and three speeds: easy, medium, and "gang member chasing me down a dark alley." About 38 minutes, 310 calories burned, average heart rate 152

Monday, March 28, 2011

The Winner! And a great quinoa recipe.

And we have a winner!

Last night the kids and I got dressed in our best rainy Sunday afternoon clothes and shot a special video to pick the winner of the Smells Like Fitness 100th post giveaway. (I may or may not have brushed my hair prior to the shoot.)


That was fun! Thanks to everyone who entered. We'll have to do that again sometime!

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Instead of a full nutrition tip this morning, I'm going to give you a recipe for Quinoa pilaf with cranberries and almonds that is Out. Of. This. World. I have fixed it twice, and can't get enough of it. It came from the Whole Foods recipes website, which is fantastic. I have found recipes on that site that have become staples around here. 

Here's the recipe:


Quinoa Pilaf with Cranberries and Almonds
Serves 6
Quinoa is naturally wheat and gluten free and is a good source of complete protein for vegans and vegetarians. Try it in this quick and flavorful pilaf.

Ingredients

1 tablespoon extra virgin olive oil 
1 small red onion, chopped 
1 cup uncooked quinoa, rinsed and drained 
2 cups low-sodium chicken or vegetable broth (I use one cup of chicken broth and one cup of water)
1/2 teaspoon salt 
2/3 cup dried cranberries 
2/3 cup sliced almonds, toasted

Method

Heat oil in a medium pot over medium high heat. Add onions and cook, stirring often, until just softened, 2 to 3 minutes. Add quinoa and toast, stirring constantly, for 1 minute. Stir in broth and salt and bring to a boil then reduce heat to medium low, cover and simmer for 10 minutes. Stir in cranberries, cover again and continue to cook until liquid is completely absorbed and quinoa is tender, 8 to 10 minutes more. Toss with almonds and serve.

Nutrition

Per serving (about 5oz/140g-wt.): 220 calories (80 from fat), 9g total fat, 1g saturated fat, 0mg cholesterol, 240mg sodium, 32g total carbohydrate (4g dietary fiber, 9g sugar), 6g protein

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Workout of the Day
P90X Plus - Total Body Plus

Friday, March 25, 2011

Garden Update

Phase I of the 2011 garden has been in the ground for a few weeks and is coming along...slowly. The onions, while alive, do not appear to be growing quickly. And I had given the potatoes up for dead a few days ago until I went digging and found one with a sprout. Oops! I let the rest go and lo and behold, today I saw one peeking through the soil.

We haven't had much rain this month, and I'm not ready to empty my pockets to water the garden yet (I save that particular bill-opening heart attack for the blistering month of July).

I have another issue with the garden, though:

Errant baby squash!

I mentioned last month that I'm a big fan of composting. I'm also a fan of:
- Plans
- Order
- Symmetry

Errant baby squash do not fit in my gardening plans. Turns out I may have jumped the gun on my compost, and some (O.K., probably a lot) of stuff wasn't adequately decomposed (you know, like Beethoven! Ba dum, bum). So I've got unidentified, random squash plants popping up everywhere!

They are cute, though.
I don't know if it's acorn squash, butternut squash, zucchini, yellow crookneck squash...I sound like the Bubba Gump of squash consumption.

The problem is that I wanted to do some more work on the (apparently quite fine) soil that the plants are growing in. I guess I'll try to pick the hardiest looking ones and transplant them into nice, neat, OCD-pleasing rows when I'm ready.

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Yesterday at the grocery store I decided to skip the herb section in the produce department and instead picked some up in the garden center. Do you get as annoyed as I do at paying $2.88 for a tiny box of rosemary that I never end up using before it goes bad?

Here's the solution to that problem: buy a $2.50 rosemary bush and stick that sucker in your front garden bed. You'll have all the rosemary you'll ever want, whenever you want it. And it won't go bad in your fridge!

If you don't have a garden, buy a pot or two and some dirt, and skip the herb section all summer long. Really, I can't encourage you enough to buy a few herbs this year to use in your summer cooking. There is something really satisfying about needing something for a recipe, wandering outside with your scissors and cutting some, and then returning to your kitchen to continue cooking.

Last year Zach made me a planter for chives, basil, and cilantro. My basil plant went nuts, but I ended up pulling it up in the fall because I bought the wrong kind of basil...I like the one with the big, wrinkly leaves, but this plant had small ones. So I fixed that this year! The chives and cilantro came back all by themselves.

Chives on the left, basil in the middle, cilantro on the right.

Rosemary
I also picked up a few bell pepper plants and a red pepper plant. It drives me nuts to spend $1.50 per bell pepper (more for a red one!). Four bell pepper plants cost me $2.50, so all I've got to do is get them to grow two peppers and I've got my money back. I put three of the pepper plants in pots so I can baby them. The other two got stuck in the garden to fend for themselves (sorry, pepper plants! Good luck with the rabbits!).


The kids and I had a blast planting yesterday, and Drew is a very attentive gardener. He likes to water them and reminds me to do it every day.

I already used some of the rosemary last night for roasted root vegetables. And I didn't have any left over to rot in my fridge!

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Workout of the Day
P90X One on One Volume 3: Yoga MC2

I think I've said this before, but if you like yoga, this is a great workout. It's a bit more than an hour, but it goes fast.


Wednesday, March 23, 2011

My 100th Post!

Wow! Today marks the 100th post on Smells Like Fitness. In the past seven months, I can honestly say that I have not struggled to find something pertinent to write about. If anything, reflecting on and writing about fitness has only fueled my interest in the subject. It also helps that this blog combines all the things I like to do: write, cook, and exercise.

In honor of the big day, I want to do something special to say thanks to my little bunch of loyal readers. It's a giveaway, and it has something to do with my favorite (and most important) meal of the day: breakfast! I like it so much, sometimes I have it for dinner, too.

Read on for more details!

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When it comes to breakfast, you can't go wrong with oatmeal. Great fiber, vitamins, protein, the whole bit. But if you want a great oatmeal -- I mean a really great oatmeal, the Cadillac of oatmeals -- you want some steel cut oats. 
"Steel-cut oats are whole grain groats (the inner portion of the oat kernel) which have been cut into only two or three pieces by steel rather than being rolled. They are golden in color and resemble small rice pieces. 
Steel-cut oats are also known as coarse-cut oats, pinhead oats, or Irish oats. This form of oats takes longer to prepare than instant or rolled oats due to its minimal processing, typically 15–30 minutes to simmer (much less if pre-soaked). The flavor of the cooked oats is described as being nuttier than other types of oats, and they are also chewier."  -- Wikipedia

(What? What's wrong with Wikipedia? If it's from Wikipedia, you know it's true!)


Here's how steel cut oats look up close:


And here's how they look in a big bowl mixed with blueberries, strawberries, raisins, and almonds...delicious!


I can confirm at least one thing in the Wikipedia article: steel cut oats take about 30 minutes to cook. Not exactly conducive to a quick breakfast before you run out the door. So here's what I do: one evening a week I cook a big batch and put it in the refrigerator. The next morning I add milk, microwave, add toppings, and I'm good to go. 

Steel cut oats are so filling that  I don't find myself getting hungry until about 10:30 or 11 on the days I eat these. And they're really tasty!

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Back to the giveaway! In honor of Smells Like Fitness' 100th post, I'm giving away a breakfast of champions package that will include:

 - One bag of Bob's Red Mill Organic Steel Cut Oats
- A half dozen of my (almost) world-famous Flax Everything Muffins
- An individual packet of Shakeology in the flavor of your choice -- chocolate or greenberry
- One Shakeology shaker cup

It's a prize package worth...like, $16 or something! (You'll have to cut me a break...my Beachbody business is still pretty new.)

Please note that the breakfast of champions package should not be eaten in one fell swoop. Break it up...steel cut oats one morning, Shakeology another morning, maybe a muffin for a snack. Be creative, but conservative. No need to eat it all at once!

Here's what you need to do to enter for the prize:

If you are a Facebook user, visit the Smells Like Fitness Facebook Page (be sure to click the "Like" button at the top), and leave me a comment that answers this question:

"What did you have for breakfast today?"

If you're not a Facebook user, you can comment here on the blog. 

You have until Friday at noon Central time to leave your comment. Then I'll transfer all the names to a spreadsheet and have one of my lovely children point to a name on the spreadsheet (they can't read, so it's fair). That lucky person will be the winner!

Everyone is eligible for this prize. Even my Mom and sister, since I'm sure they make up a good percentage of my readership.

The winner will be announced here next Monday morning.

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Workout of the Day
P90X One on One: On One Leg

Monday, March 21, 2011

Monday Nutrition Tip of the Week: Daily Protein Intake

Many people struggle with protein intake. "How much should I get?" "How should I get it?"

Exactly how much protein you should be consuming is a contested topic. My thought is that someone who is exercising and wants to build lean muscle should strive to consume half their body weight in grams of protein each day.

So how does a hypothetical 150-pound person go about getting 75 grams of protein into their diet? Yes, they could go out and get a cheeseburger for lunch to get 33 grams of protein, but then they also get 31 grams of fat. The key here is to find high-quality protein with low fat.

Here is a sample day's menu to calculate a perfect protein day. (These aren't complete meals -- just the protein portion.)

Breakfast
3 egg whites (boiled or scrambled) = 18 grams protein
1 slice whole wheat toast = 4 grams
1 tablespoon peanut butter = 3.5 grams

Breakfast total: 25.5
If you're going to meet your protein goal, it's essential to start early. If you're having just a bowl of cereal, you're not going to get there. You'll be stuck in carb city.


A.M. Snack
Shakeology = 15 grams

Breakfast and Snack total: 40.5
You're almost halfway there, and it's not even noon yet!


Lunch
1/2 cup cottage cheese = 14 grams
1/2 avocado = 2 grams
1 slice wheat bread = 4 grams

Breakfast, Snack, Lunch total: 60.5


P.M. Snack
Zone protein bar = 14 grams

Breakfast, Snack, Lunch, Snack total: 74.5
You're there, and you haven't even had dinner yet, typically the most protein-heavy meal!


Dinner
6-ounce tilapia filet = 32 grams
1/2 cup black beans = 7 grams

Daily total: 113.5
Whoa, we went way over our limit. But since our bodies don't store protein, you're O.K. Only people who have kidney problems should worry about consuming too much protein.


The key thing to notice is that you're consuming protein in some form at every meal. It's much easier to reach your goal that way, and in my experience, my body operates better when I get protein early and often.

Of course, you can't eat the exact same thing every day. Here are some other high-protein items I like to eat:

Breakfast
1/4 cup steel cut oats (uncooked) = 7 grams
1/2 cup Kashi Go Lean Crunch cereal = 6.5 grams
1/2 cup plain yogurt = 6 grams (mix the Kashi and yogurt together for a high-protein parfait.)
1 cup milk = 8 grams
1/2 cup oatmeal = 5 grams (add a scoop of protein powder to oatmeal to give it a boost.)

Snacks
24 almonds = 6 grams
Clif bar = 11 grams
Protein shake = 11-30 grams, depending on protein powder

Lunch
5 ounces tuna = 20 grams
6 ounces chicken = 25 grams

Dinner 
6 ounces salmon = 32 grams
6 ounces sirloin steak = 50 grams
3 ounces tofu = 7 grams
1 cup cooked quinoa = 8 grams

So the tip for the day is to strive to get half of your body weight in grams of protein by including it in each of your meals. Try it this week and let me know how you feel!

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Six people have committed to the RevAbs Challenge! I ordered our copy of the program last night, and I can't wait to get it. (Did you know you get an extra cardio workout and a professional fat caliper with your order? Sweet.)

If you're on the fence, if you're making excuses, if you don't know if you can do it, watch this:


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Workout of the Day
P90X Core Synergistics




Thursday, March 17, 2011

Even though you don't have to chew, it still has calories.

I like to have Green Monster smoothies for my morning snack. And even though my smoothies usually include real food items such as half a banana, frozen fruit, and two handfuls of spinach, I still don't feel like it's a snack unless I have something to eat. Preferably something crunchy.

I suspect many of us operate under the convenient delusion that "drinks don't count" when it comes to calories. That's probably the reason so many of us are guzzling sodas, lattes, and purple slushies from Sonic without a second thought.

A few weeks ago someone sent me a link to the "20 Unhealthiest Drinks in America" published by Men's Health. You can read all the gory details here, but here are a few highlights.
  • Worst Soda: Sunkist.
    190 calories, 52 grams of sugar
  • Worst Energy Drink: Rockstar Original
    280 calories, 62 grams of sugar
  • Worst Blended Fruit Drink: Baskin-Robbins Pomegranate Banana Fruit Blast Smoothie
    1,020 calories, 232 grams sugar

    And the worst drink in America is (drumroll, please):
  • The Baskin-Robbins Large Heath Bar Shake
    2,310 calories, 108 grams of fat, 266 grams sugar
Picture 66 teaspoons of sugar. That's how much sugar is in that shake. It would take 240 minutes on a treadmill at moderate pace to burn that sucker off.

If you are trying to lose weight, take a look at what you drink. A few hundred calories here and there could mean the difference between staying under your calorie limit or surpassing it.

I try to limit my liquid consumption to water, milk, green tea, and, of course, Shakeology!

Workout of the Day
Light jog and bike ride


Tuesday, March 15, 2011

Deep Thought Tuesday

Some housekeeping before the post today:

We're up to 4 people who are joining us on the RevAbs Challenge starting April 2! Hooray! Are you thinking about joining us too? Just do it...It'll be fun!

Secondly, since the title of this post is "Deep Thought Tuesday," I just had to take a moment to comment on the dignity and grace with which the Japanese people are handling the hellish chaos they are enduring right now. I saw an elderly man offering what little food he had in the world to Diane Sawyer as she stopped by to interview him, and it broke my heart. It makes what most of us are dealing with on a day-to-day basis in America seem so very small.
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OK, back to the post.

As I've mentioned previously, Beachbody encourages its coaches to follow what's called The Game Plan, a ten-point business plan that includes a commitment to personal development through books and audio.

Since becoming a coach, I've made an effort to take a step back from my usual Twilight-esque fare and include some personal development books in my reading repertoire. It's been a good change, and I've come across some really thought-provoking things that I want to share today. It's applicable to health, fitness, and life in general.


Don't wish it were easier; wish you were better.   - Jim Rohn
This really struck me when I read it. So often we wish things were easier. If exercising was easier, then I'd do it. If buying and preparing nutritious food was easier, then I'd do it. If my boss didn't put unreasonable deadlines on me, then I could do it.

But here's the thing: "the thing" is what it is. It's an inanimate object or task, and it's not changing. But you know what can change? You. Your attitude. Your work ethic. Your habits. That is the only thing you can control. The task will never be easier, but you can be better.

The Paradoxical Commandments - Kent Keith
I came across this in a book I'm reading right now called The 8th Habit by Stephen Covey. To be honest, much of this book is over my head. But there are some insights that are really valuable, especially to people in a leadership position (whether that's in your job or in your family).

The Paradoxical Commandments were drafted in 1968 by a 19-year-old Harvard sophomore in a booklet for high school student leaders. To me, it's the essence of what people who are trying to live well and do good are sure to encounter. It's validation and encouragement rolled into one.


The Paradoxical Commandments
People are illogical, unreasonable, and self-centered.
Love them anyway.

If you do good, people will accuse you of selfish ulterior motives.
Do good anyway.

If you are successful, you will win false friends and true enemies.
Succeed anyway.

The good you do today will be forgotten tomorrow.
Do good anyway.

Honesty and frankness make you vulnerable.
Be honest and frank anyway.

The biggest men and women with the biggest ideas can be
shot down by the smallest men and women with the smallest minds.
Think big anyway.

People favor underdogs but follow only top dogs.
Fight for a few underdogs anyway.

What you spend years building may be destroyed overnight.
Build anyway.

People really need help but may attack you if you do help them.
Help people anyway.

Give the world the best you have and you'll get kicked in the teeth.
Give the world the best you have anyway.


And finally, a quote from Stephen Covey in The 8th Habit:
"Setbacks are inevitable; misery is a choice."

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Workout of the Day
P90X One on One Volume 3: Shoulders and Arms
Never have my shoulders been so sore from a workout that includes two exercises where the max weight I use is 2.5 pounds.

Monday, March 14, 2011

Monday Nutrition Tip of the Week: Protein Pancakes

I bet you thought that eating clean meant that pancakes were gone from your life forever, right?

It's nice to be wrong sometimes.

Zach came across this recipe for protein pancakes a few weeks ago, and we tried them this morning. I was really impressed with how they turned out! I've made my fair share of pseudo-pancakes (see: beet pancakes, pumpkin pancakes, etc.), but these actually a) looked like pancakes, b) had the consistency of pancakes, and c) tasted good enough to be a viable substitute for "real" pancakes.

Zach found the recipe here, but I made some modifications to increase the protein and flavor. The final result was a cross between regular pancakes and cheesy crepes. The egg whites, cottage cheese, and protein powder combine to pack a serious protein punch. First, here's the nutrition lowdown:

Serving size: about 3 large pancakes using a 1/4 cup scoop for the batter
284 calories
2.6 grams fat
38.2 carbs
13.2 grams sugar (includes strawberry and blueberry topping)
25.1 grams protein

And the recipe:


Low-Fat Oatmeal Protein Pancakes with Cottage Cheese
Ingredients
1/2 cup egg whites (4 to 5 egg whites)
1/2 cup oats (I used quick one-minute oats)
1/2 cup low-fat cottage cheese
1/8 teaspoon baking powder
1/2 scoop vanilla protein powder (optional)
3/4 tsp. cinnamon
1/2 tsp. vanilla extract
1/2 cup frozen, warmed berries with their juices as a topping 
Directions
  1. Blend all ingredients (except topping) until smooth 
  2. Pour approximately 1/4 cup batter for each pancake onto heated griddle or non-stick pan (check to see if its hot enough with a splash of water-if it sizzles, its hot enough)
  3. When pancake bubbles, flip and cook the other side
  4. Top with frozen strawberries warmed and sliced and poured over the top with their juices. Or substitute fresh or frozen blueberries, raspberries, blackberries or bananas. 

My camera and I need to have a "get to know you" session.
 Enjoy these! They're really good.

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RevAbs Challenge
So, what did you decide? Are you up for starting RevAbs with us on April 2? 

Bueller...Bueller...

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Workout of the Day
P90X One on One Volume 3: Plyocide

Friday, March 11, 2011

I Want to Get Something Started

In August, Zach and I will have been doing P90X and its sister programs (P90X Plus, One on One) for three years. Three years! That's a lotta Tony Horton. We like it, it works for us, and we don't want to stop. But like Tony says, variety is the spice of fitness.

We've been admiring Biggest Loser trainer Brett Hoebel's Beachbody workout, RevAbs, for a couple months now. Despite being billed as an abdominal program, my research indicates that this is really a full-body program. Brett's philosophy is that everybody has abs...you just can't see them because of the fat. Hmm. That means you've got to burn it off, and that means cardio.

Here. See for yourself.


I don't know if I've mentioned it here or not, but I don't really like doing abs. I am always the one slacking off while Zach hits the floor for some ab work. And you know how I'm always complaining about my lower back hurting? That's probably because I have weak transverse abdominal muscles -- that's the muscle deep in your core that you can't see -- from never doing abs.

So last night I had a thought. We're all about 12 weeks from swimsuit season. Certainly there are some other people out there who are looking to change up their workout and want to be ready to don a bathing suit in a couple months. What if all those people got the program and started together on April 2?

We'd work out on our own, but meet up on the Smells Like Fitness Facebook page for accountability, to share results, and to see how fit we can get in the two months before June.

I'm using this opportunity to get out of my P90X, Tony Horton, ab-free comfort zone. What comfort zone do you need to bust out of? Maybe you're not doing any workout right now, or maybe you need something new. If so, I want you to join us! Think about it over the weekend, do some research, and then comment on my Facebook page if you're in.

Here's what you get with the program: RevAbs Ordering/Product Info

If you want to start on April 2, you need to order by March 25. So...what will it be? Are you in?

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Workouts of the Day
P90X Legs & Back
Body Gospel Fit Club: Gospel Glory

I had not done P90X Legs & Back in a long time since we've gotten some new leg workouts to incorporate. I was pleasantly surprised at how (almost) easy this was for me this morning. My legs have gotten much stronger in the past six months or so!

Thursday, March 10, 2011

The Garden Is In

Sunday is my most favorite day of the year -- the day we turn our clocks forward and gain an hour of daylight. I don't even care that I lose an hour of sleep; that extra hour makes a world of difference in our day-to-day life. It means bike rides after dinner, sitting out on the deck with Popsicles, and generally enjoying time together outside.

Right now in Texas, the Bradford Pear trees are blooming, and they look so, so pretty:


Last week we started our garden. You can put onions and potatoes in the ground nice and early down here -- sometime around the end of February and early March. Because we had a Fall garden last year, our plot remained mostly free of weeds and grass, so it was relatively easy to get ready to plant.

We  haven't done onions and potatoes here before, so I don't know how well they will grow. But if I get even half of the onions to grow, it will be plenty.


That row to the right of the onions is where the potatoes are planted, but there's nothing exciting happening there yet. 

I'm still considering what will fill out the rest of the garden this year. Probably zucchini, yellow squash, green beans, cantaloupe, maybe some green peppers. Several of our neighbors are starting their own gardens, and we've talked about doing a small co-op. 

Springtime is the best.

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This has nothing to do with nutrition and fitness, but it is a question that I have. Are all two-year-olds as dramatic as mine? When she plays and imagines things, someone or something is always in great peril. Someone has either lost their mother, is falling, or is about to crash.

Or, like these poor souls, are about to plunge to their death from their second-story doll house.


I'm not sure what to make of this. She refers to the brown-haired doll as "Dad," and the blond adult as "Mom," and the blond child as "Kate." So, basically this means she is watching as Mom and Dad dangle from the ledge. I guess I should be glad we live in a single story house.

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Workout of the Day
Yoga X

Tuesday, March 8, 2011

A Sugar Situation

A few years back Splenda had an ad campaign where they showed a woman going through her morning routine: getting some cereal (sprinkling sugar on it), cutting a grapefruit (sprinkling sugar on it), and pouring her coffee (sprinkling sugar on it).

"It's only 7am," the voiceover said, "And you've got a sugar situation!"

"Ack!" I said when I saw that commercial. "I have a sugar situation, too!" The realization didn't make me go buy Splenda, but it did make me take a look at all the sugar sprinkling I was doing. I started seeking out cereals that didn't have so much sugar in them (goodbye, Kellogg's Raisin Bran; hello, All Bran Wheat Flakes), switched from my beloved cinnamon/sugar toast to toast with almond butter, and traded in my instant apple cider for green tea.

Yesterday Beachbody had a great newsletter article that explained the ins-and-outs of sugar. It's a great article because sugar is so tricky -- it comes in so many forms, and it's hiding everywhere! Hopefully this will help clear some things up.


6 Simple Rules for Eating Sugar

By Denis Faye
Sugar and Strawberries

Few topics boggle the minds of dieters and fitness enthusiasts the way sugar does. Is this simple carbohydrate the key to unlocking elite sports performance? Or is it the chains that drag our country deeper and deeper into the obesity epidemic? Annoyingly, the answer is "both." But before you throw your hands up in frustration and grab yourself a Twinkie®, let's take a minute to talk about sugar. It's not as complex as it seems. In fact, with just a few guidelines, it's incredibly easy to use these simple carbohydrates for good instead of evil.

Rule #1: Just say "know."

Here's a grossly over-simplified look at how sugar, also known as simple carbohydrates, works. Just as with all carbs, you eat sugar and it's absorbed by your blood, where, if you have the right amount of insulin in your system, that insulin converts the sugar to energy. However, if you introduce too much sugar into your system, the insulin stores it as body fat. A little stored body fat is fine; the body likes some emergency fuel. However, if your blood sugar spikes too often and the insulin has to work too hard converting fat, this can lead to a variety of health issues, including type 2 diabetes and heart problems.
As we'll discuss later, when your body obtains sugar from natural sources, like fruits and veggies, the process tends to be checked by fiber, which slows absorption. However, when you eat foods with added sugar, this can overwhelm the usual checks and balances, causing problems like those nasty blood sugar spikes. To make matters worse, consuming too much added sugar can cause a host of other problems, including tooth decay, increased triglycerides (or stored fat), and malnutrition (from overconsumption of foods filled with empty calories and deficient in nutrients).
If you wanted one overarching rule to work from, you might choose to avoid added sugars entirely. You'll get all the energy you need from foods with naturally occurring sugar. That said, there are times when refined sugar is OK or even beneficial. If you're able to build yourself a lifestyle completely free of added sugar, nice work. But for the rest of us, the trick is moderation.

Rule #2: Less is more.

Spoonful of SugarOne teaspoon of table sugar has 15 calories. Honestly, if you have a couple of cups of tea or coffee in the morning and you dump the proverbial spoonful of sugar in each, that's 30 calories. If the rest of your diet is tight and you're active, it won't matter. If you're trying to lose weight and are eating at a severe deficit, you'll probably want to skip those few spoonfuls of sugar, because table sugar is nutritionally void and you want every calorie to count nutritionally. Other than that, though, life's short—enjoy your java.

Rule #3: Sugar is sugar is sugar . . .

Agave nectar, honey, beet sugar, cane sugar, brown sugar, dextrose, high fructose corn syrup (HFCS), whatever. At the end of the day, they're all simple carbs, unregulated by fiber with minimal micronutrient value. Sure, you might prefer one over the other. I like honey because I'm a bit of a whole foods person and it does have a tiny bit of nutritional value, but I still know that if I eat too much, it'll make me fat.

Rule #4: . . . and it's hiding behind every corner.

And you thought Invasion of the Body Snatchers was creepy . . . Avoiding the obvious sweetened foods, like soda, cake, cookies and pies, is only half the battle. Manufacturers add HFCS (as well as other sugars) to a mind-boggling amount of foods because it adds flavor. If it's in a bottle, box, or can, read the ingredients. You'll find sweeteners in everything from ketchup to peanut butter to bread to salad dressing. With a little effort, you can usually find versions of the same food with no added sugars or HFCS that are more nutritious and taste just as good.

Rule #5: No, the sugar in fruit isn't bad for you.

FruitWhen the low-carb "revolution" hit in the early aughts, fruit was demonized for its sugar content. This is, in a word, ridiculous. Yes, fruit is loaded with sugar, but it's also usually loaded with fiber, which slows sugar absorption, making it an ideal way to get your simple carbs without straining your little insulin buddies. Fruit is also loaded with easy-to-absorb vitamins and minerals. Most fruit is also filled with water, yet another benefit.
Even relatively low-fiber fruits like bananas offer far too many benefits to be denied. Bananas, in particular, are rich in electrolytes, which are crucial to sports performance. As I always say, I defy you to introduce me to an overweight person whose biggest indulgence is fruit.
You can think of the ingredients in Shakeology® the same way. Sure, there's a little sugar in there, but the protein and fiber slow absorption and the massive amount of nutrients makes it all worthwhile.

Rule #6: Occasionally, a hit of straight sugar is a good thing.

You're sitting around watching television. You haven't done much today. Your glycogen stores are up, and because you've eaten normally, your blood sugar level is balanced. Time for some P90X Results and Recovery Formula®? Probably not.
Conversely, you just blasted a killer workout. You've blown through your blood sugar and your glycogen, leaving you shaky and tired. Getting some sugar in there now to help you recharge fast wouldn't be such a bad idea. Furthermore, since it'll rush in so fast, it's a great opportunity to add some protein and micronutrients to that sugar blast, because they'll rush into where they're needed just as quickly.
If you genuinely gave the workout your all and you're truly wiped out, you won't even come close to storing that sugar as fat.
So there you go. Not so tough, huh? With a little forethought and self-control, keeping an eye on your carbs can be, ahem, a piece of cake.
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Workout of the Day
Plyometrics
The back is feeling much better today, and I was able to participate this morning. If you've got sore muscles, I really recommend the ice/heat regimen. The ice part isn't fun, but it's really important. I've tried the "only heat" solution, and it doesn't work. I iced again this morning after the workout to make sure I'm taking care of my back muscles -- they're still a little tender.

Monday, March 7, 2011

Monday Nutrition Tip of the Week

March is National Nutrition Month.

It's also "Adopt a Rescued Guinea Pig Month," "Deep Vein Thrombosis Month," "National Umbrella Month," "Workplace Eye Health and Safety Month," and about 30 other random and bizarre observances month.

As I sit here typing this I've got an ice pack strapped to my back and I'm pretty bitter about it. I didn't do anything this weekend aside from stretching, but apparently even that is too much for my very cranky and pretentious lower back.

When I got up this morning I could barely put on my shoes without yelping and falling over, so I started up the ice/heat regimen that will probably last most of the day. I hate it.

I don't have much to say on the nutrition front, so I'm bringing you a message from someone who always lights up my day. Your pal and mine, Leandro Carvalho:


And because it's Monday, and because it's "International Mirth Month," here is a bonus Leandro video, wherein he uses the terms "Butt Master" and "Bodacious Booty."



Workout of the Day
"I don't think so," said my brat of a back. Chest and Back was on the schedule, but it was not to be. Instead, I took a moment to observe "Malignant Hypertension Awareness & Training Month." It's about time someone recognized all those poor sufferers of Malignant Hypertension. Whatever that is.

Friday, March 4, 2011

A Tale of Two Calendars

My husband is decidedly low-tech when it comes to scheduling. He doesn't have a Blackberry, doesn't carry a day planner. I think he keeps a calendar on his email system at work, but I don't have access to it, so if I want to know what's going on, I consult the school calendar online. He doesn't have an assistant principal on his campus, so if there is an extracurricular event, more than likely he's got to be there.

Let's call the online school calendar "Calendar A." Here is Calendar A for February:


It was a busy month, with basketball, fine arts night, etc. I'd say that there were more weeknights spent at school than home.

There is another calendar we consult in our household, and that's the workout calendar we keep outside in the shop. Let's call that calendar "Calendar B." Here is Calendar B for February:


Also busy. We worked out more days than not. During the weekdays those workouts came at 5am, while the weekend workouts were usually at a more leisurely hour. 

After considering Calendar A, no one would blame Zach if it caused him to neglect Calendar B. He's busy, he's tired, he's stressed, and sometimes doesn't make it home till late at night.

But if you asked him, I'd bet that Zach would say the reason he's able to keep up with Calendar A is because of the time spent filling up Calendar B.

The workouts on Calendar B give him sanity and a sense of control. As a high school principal, he doesn't have control over a lot of things, but he does control whether or not he works out. It's a stress reliever, it keeps his mind sharp, keeps him healthy, and gives him the ability to work long hours without getting sick or going crazy.

Somewhere along the way, exercise has become less of a chore and more of privilege. Something that he gets to do instead of has to do. I'm sure that sounds crazy, but it's a pretty sweet place to be.

Here's Calendar A for March. It's not looking so hot...


But here's the schedule for items to put on March's Calendar B. I'm thinking we won't have any problems filling it up.


Workout of the Day
Plyo Legs

Wednesday, March 2, 2011

A Change of Scenery. Also Some Science!

Hi there. Like the  new background? I decided I needed a change when I saw on TV that I had the same blog template as the dude who was plotting to go all jihad on former President George W. Bush's house. 

Sigh. Why do terrorists have to ruin all the good blog templates?

Moving on. Today we're looking into the science behind the Shakeology 3-Day Cleanse. I've posted about it at length on this site (click on the "Shakeology" or "Cleanse" labels on the right to read more), but I just came across a great scientific explanation written by Beachbody nutrition guru Steve Edwards.

You can't buy the cleanse off my website, but you can buy it directly from me. I keep individual packets on hand and will package it up for you nice and pretty with specific instructions and some green tea, to boot. The cleanse is $50 (plus shipping if applicable). A one-week supply is $35 (plus shipping), or $5 if you just want one sample.

Shoot me a message in the comments or on the Smells Like Fitness Facebook Page if you're interested! (Don't forget to click "Like" while you're there!)
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The Science Behind the Shakeology 3-Day Cleanse
by Steve Edwards, Director of Results

I like to call the Shakeology 3-Day Cleanse a “performance cleanse.” This is because it was designed to be done with a workout program. Let’s take a look at how this differs from other cleanses, how to tailor it to your needs, and what to expect if you decide to try it.

First of all, it’s not a true cleanse. It’s a calorie-restricted and nutrient-dense diet plan. Traditional cleanses contain very few calories and nutrients. Compared to the much more popular Master Cleanse, it’s like an all-you-can-eat buffet. Traditional cleansing diets are done to rid your system of toxins and bring it into homeostasis. They also contain a spiritual aspect. This process can take a long time, which is why you may have seen coworkers walking around the office in a zombie-like state for weeks on end—swilling a strange concoction of lemons and maple syrup.

The Shakeology cleanse is nothing like that. Depending on how you decide to do it, you’ll be eating frequently and consuming between 800 and 1,200 calories per day, and it could be even more should you feel the need. The point of this cleanse is not calorie restriction, per se—it’s nutrient efficiency. The aim is to get the most nutrients possible into the fewest number of calories. The goal is to put all of these calories to use as a part of your exercise program, to rid your body of undigested foods and toxins, and to bring your hydration levels into homeostasis. The result you’re after is not weight loss—though it will likely occur—but for your body to be running more efficiently. This should make you feel lighter and more energetic, even though you’re doing an exercise program.

How It Works Your eating structure doesn’t change. You still eat every few hours while you’re awake. Each meal should have a balance of proteins, carbohydrates, fats, and fiber. And while you’re not eating as much food as you’d normally eat, your calorie-to-nutrient ratio is extremely high. This means that you shouldn’t restrict the actual nutrients you’re getting by too much, so activity can continue as normal.

We recommend you try to keep your shakes to just Shakeology. Adding fruits of any kind, or seeds (for fat and fiber), or the Shakeology Fiber supplement, can and should be done as you see fit.

Ditto for your one solid meal—a salad. As we all know from any salad bar, the definition of salad can be varied. The goal of the salad in the plan is to keep your calories coming from natural sources (no artificial ingredients should be added, including artificial salad dressing). Aside from that, you can add ingredients as necessary. Keep your meat intake to four ounces or less, but add veggies, seeds, nuts, fruits, and legumes in quantities to satiate you.

The goal of the Shakeology 3-Day Cleanse is to optimize your performance. You want to eat enough to fuel your day AND your workout. The foods you’re eating are so high in fiber and nutrients that it’s virtually impossible to overeat. You’ll be consuming so much fiber, along with enzymes and digestive aids, that your body’s ability to flush excess foods quickly will be at its peak.

What to Drink
Water, of course, is recommended in quantity. This is vital to any cleanse, because one of your goals is to bring your hydration into homeostasis. When your electrolytes are out of balance—the main problem we have is salt—you often retain water outside of your cells. This situation, which we refer to as retaining water, is cured by drinking more water. As the excess salts are diffused, your body begins to hydrate your cells (using sodium as it should be used) and flush the water held outside the cells. So, oddly enough, you drink water to eliminate water retention.

Sodas, alcohols, juices, etc., should be eliminated entirely during a cleanse. Coffee and tea, which are diuretics, should be minimized at the very least and eliminated if possible. Again, performance is the key, so if you need a cup of Joe as a pick-me-up, go ahead. Just use only as needed, and don’t use additives. Eliminating sugar and chemicals is vital. However, do not use energy drinks or soda for this purpose, including the ones with artificial sweeteners. Coffee drinkers may find that switching to black tea during a cleanse will give you the energy you’re looking for with less upset. Coffee’s acidic nature can heighten the effects in a negative way during your cleanse.

Why You Won’t Lose Weight
I should say why you might not lose weight, but I wanted to get your attention. Most people will lose some weight during a cleanse, but that is not the goal. Those with a lot of undigested gunk in their systems will lose weight as it’s flushed out. Those of you who are properly hydrated and already eat well are less likely to lose. For those of you who need to lose weight, take heart: you are setting up your system to use nutrients more efficiently and improving your ability to lose weight through structured diet and exercise. So while you may not lose much on the cleanse, you’ll be more prepared to lose weight later.

Another reason why we don’t always lose weight on cleanses is due to a stress hormone called cortisol. Restricting calories is stressful to the body, and it reacts by releasing cortisol. Cortisol is performance-enhancing in the short term, but if you somehow keep your body stressed for long periods, it creates havoc in your system and can cause you to doggedly hang onto weight in a type of survival mode. We don’t want this to occur, which is one reason the Shakeology 3-Day Cleanse is short. It’s important not to remain in a highly calorie-deficient state for long periods of time, especially when you are trying to exercise hard.

Here is the full plan:

The Shakeology® 3-Day Cleanse
The key is to follow the same regimen all three days.
Essentials:
3 Shakeology shakes per day
2 cups of green tea per day
1 or 2 pieces of fruit per day (optional)
1 salad for dinner—can include fish or poultry
No dairy or extra sugars (this includes almond and soy milk)!
Drink 2 to 4 liters of water every day
Only use low-fat dressings, and go easy on the salt and/or pepper to taste
2 snacks before/after any of the major meals (breakfast, lunch, and dinner)
Fruit is optional, and it is discouraged (however, some of you will need the calories while others may not)
Power-workout participants (those who are already super conditioned) are recommended the higher numbers of calories
For maximum results, do NOT use additives
Dinner salad may include WHITE GRILLED PROTEIN—poultry or fish only

Daily Regimen:1 cup of green tea to start the day

Breakfast:1 scoop Shakeology (140 calories)
1/2 cup of fruit (60 to 90 calories)—optional
Ice to taste
8 to10 oz. of water

Snack 1 (85 calories):
1 piece of fruit (apple, pear, orange, banana mango, etc.)

Lunch:1 scoop Shakeology (140 calories)
Ice to taste
8 to 10 oz. of water
1 cup of green tea or a detox tea

Snack 2: (you can have the second snack before or after dinner)
1 scoop Shakeology (140 calories)
Ice to taste
8 to10 oz. of water

Dinner: Salad with grilled white fish or poultry (roughly 340 calories)
Greens—3 servings of vegetables, plus 4 oz. of grilled white meat (fish or poultry)
2 tablespoons of dressing—no more!

Shakeology 3-Day Cleanse FAQ
Here are the answers to some of the most commonly asked questions:
1. How many calories per day?
800 to 1,100 calories per day

2. How often can I do the Shakeology 3-Day Cleanse?
Ideally, you should do it once per quarter (every 3 months)
As the seasons change
Before starting a new workout program
When you feel you need help breaking through a plateau.

3. Should/Can I still do my workouts during the Cleanse?
Depends on the individual
You’ll have less energy than normal, so consider doing it during a recovery week
Try not to do in the middle of P90X® or INSANITY®

4. Can I do a 1-day or a 2-day cleanse instead of a 3-day?
Yes! Some people will see results with one or two days
We recommend against continuing the cleanse for more than three days

5. Should/Can I take other Beachbody® supplements during the Cleanse?
Results and Recovery Formula™: No, too much sugar/calories
Others (Omega-3, etc.): Not necessary, but won’t hurt either

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Workout of the Day
UCML (Upper, Cardio, Middle, Lower) workout from Mark Briggs' fitness page.

Mark Briggs is the guy in the P90X Plus Series and a founding Beachbody Coach. He is super, super fit. 


Briggs+-+P90X+shoot
See? Super fit.
I found his website the other day, and Zach has been poaching some workout schedules and workouts for it. We're following one of his programs for the next four weeks. It incorporates a bunch of Beachbody and P90X programs and moves.