expr:class='"loading" + data:blog.mobileClass'>

Tuesday, August 30, 2011

School Lunch Filler: Oatmeal Raisin Cookies

Now that I have a kindergartner, I have to pack a lunch box every day. (Of course school lunch is not an option around here, but that's a topic for another post. Here's a synopsis of it: YUCK.)

I was a cold lunch kid growing up, and happily ate peanut butter and jelly, Pringles, and homemade brownies for lunch pretty much every day. And Kool-aid in a thermos, too! Remember how that black cherry Kool-aid would stain the thermos? That gravy train ended when the dentist told my Mom I had three cavities. Oops. No more Kool-aid for me.

My goal is to mix things up a bit for Drew's daily lunch. There will be some PB&J, but I have already mixed it up with some turkey wraps and some PB&H (honey), and today he took leftover spaghetti and meatballs. I do like to include something home-baked for dessert, though. Last week I made the Flax Everything Muffins. This week it's a version of the Oatmeal Raisin Cookies from Jessica Seinfeld's Deceptively Delicious cookbook.


These are delicious cookies, but I have two issues with the recipe:
  • It calls for 6 tablespoons of margarine. I hate margarine. Not only does it not bake well, but I also don't like the unpronounceable ingredients in the yellow goo. I'd much rather use butter knowing that it came from cream. Yes, it's got saturated fat in it, but if your diet is otherwise low in saturated fat, I don't have a problem with butter. I did, however, cut the amount of butter in this recipe to 3 tablespoons and used 3 tablespoons of unsweetened applesauce to make up the difference. 
  • It also calls for 3/4 cup of brown sugar. I think that's a lot of sugar considering that the cookies already contain 1/2 cup of banana and raisins to add to the sweetness. I used 1/2 cup, and the cookies are plenty sweet. The next time I bake these, I will use 1/3 cup. I've been cutting the sugar way back in a lot of recipes and finding that it does not adversely affect many baked goods. Maybe it's that I've gotten more sensitive to sugar, or something.
So, here's my modified recipe for Oatmeal Raisin Cookies with banana and zucchini puree. Side note: I made these with Kate, and when she saw me dump in a 1/2 cup of zucchini she declared that it was "Disgusting" and has refused to eat the cookies. Sigh. For the record, the rest of the family loves these cookies.

This morning Zach was packing his lunch and asked if these were available for him to eat too. "Sure," I said. "They're healthy, right?" Zach asked. "Well, let's not get crazy," I replied. "They're still cookies, but they're healthy for cookies." 


Modified Oatmeal Raisin Cookies
  • 1 cup whole wheat flour 
  • 1 cup old fashioned oats
  • 1 tsp baking soda
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/3 - 1/2 cup brown sugar
  • 3 TB butter
  • 3 TB applesauce (unsweetened)
  • 1/2 cup banana puree
  • 1/2 cup zucchini puree
  • 1 large egg white
  • 1/2 cup raisins or dried cranberries
1. Preheat oven to 350 degrees. 
2. Combine flour, oats, baking soda, salt, and cinnamon in a bowl.
3. In a large bowl, beat sugar, butter, and applesauce with a wooden spoon until just combined. Add the banana and zucchini, add the egg white, and stir just until blended. 
4. Add the flour mixture and raisins, stir to combine.
4. Drop the dough by heaping spoonfuls onto the baking sheets. Bake until golden brown, 12-15 minutes. Let the cookies cool on the baking sheets for 4 to 5 minutes until they are firm enough to handle, then transfer to a rack to cool completely.

************
Workout of the Day
P90X Plus: Interval X, then Insanity: Asylum - Overtime


Monday, August 29, 2011

Snakes on a Plane? How 'Bout Snakes in a Clothes Dryer?

Our regularly scheduled Monday Nutrition Tip of the Week is being preempted in favor of the latest installment of "Adventures with Varmints."

It all started way back last Friday, otherwise known as laundry day in these parts. I had just put the first load of clothes into the dryer and pushed the button when the dryer made a strange noise, quit, and then immediately gave off a burning smell. "Shoot!" I thought. "The dang dryer is broken."

A bummer, but not unexpected considering that we just bought a new mattress, and Murphy's Law of home ownership states that when you make a purchase over $300, inevitably a crucial home appliance will go belly up. My bet was on the refrigerator, but whatever. I texted Zach the news, he hypothesized that it was a belt, and I sent him the pertinent serial numbers so that he could look up parts. (Have I mentioned that I love having a handy husband?)

Since it was 105 degrees AGAIN on Friday, I fashioned a makeshift clothes line out of jump ropes on the patio. (See? You never know when being fit is going to come in handy. If we hadn't done Asylum, we wouldn't have two jump ropes lying around to put into use as clotheslines. So, go order Asylum!) The clothes dried as quickly as they would have in a dryer, so no big whoop on not having a dryer for the day.

Fast forward to Sunday morning. I wander out of my bedroom and there is a decidedly foul odor in the front part of the house. I sniffed the trash, the sink...nothing. I opened up the laundry room. SHEESH! There was something nasty going on in there. I opened up the dryer and then it was undeniable: Dead Varmint Smell.

I was familiar with DVS from when a squirrel found its way into our attic when I was in high school. It died and proceeded to stink up the house until we paid one of my high school buddies twenty bucks to retrieve the rotting corpse. (Thanks, Chris!) The putrescence of that episode is still fresh in my memory, more than 15 years later.

I called Zach and told him to high-tail it home from the land -- we had an issue to deal with. The smell was about to drive me from the house, so I decided to drag the dryer out into the garage. I peered up into the nether regions of the dryer, and here's what I saw: (Beware if you're squeamish and/or a member of PETA...this ain't pretty.)


At first I couldn't tell if that was a snake, or some kind of weird cord or something. I didn't want to stick around too long to look. When he arrived, Zach quickly confirmed that it was a snake. Taking off the back of the dryer revealed the exact fate of the wayward critter.


I bet that wasn't a very fun ride! Note the head on the right and the tail alllllll the way over there on the left. Yowzah!

Zach unwound the snake from the fan so we could determine how big, and what kind it was.


About a three-foot-long rat snake...harmless except to field mice and Friday laundry chores. The good news is that when we put the dryer back together (after a copious cleaning, of course), it still works! (Guess that refrigerator may not be out of the woods, after all...) The bad news may come next Friday. Friends and neighbors, if I'm wearing an inordinate amount of perfume next week, it's just that I'm trying to cover up the DVS.

The moral of this story is to check out your dryer vent occasionally to make sure no free-loading snakes looking for A/C can crawl through the pipe and foul things up.

*********
Workout of the Day
Insanity: The Asylum - Strength


Wednesday, August 24, 2011

Master of my domain

Mind out of the gutter, Seinfeld fans! We're talking website domains here.


Last week I bit the bullet and paid the 12 whole dollars it takes to secure www.SmellsLikeFitness.com for one year. Then I linked it up with my Beachbody retail site, and voila: no more need to tell people that my website to order P90X, Shakeology, and the like is:

double you double you double you dot beach body coach dot com slash coach susan h

SmellsLikeFitness.com has a much snappier ring to it, don't you think? So easy to remember! So pass that link on to your friends and family who are looking to get a free fitness coach and some of the best fitness and nutritional products out there. SmellsLikeFitness.com

********


Last night I attended a webinar about P90X2, and I got all nitty gritty on the when, where, and how. Here's what you need to know if you're chomping at the bit for more P90X.

How much is it going to be?
I know that was one of my big questions. The base package, which will include 12 DVDs, the product guide, and a very versatile meal plan is $119.85. If you were a One on One Volume 3 subscriber like we were, you should get 50% off this price, and if you're a coach, you should get an additional 25% off, too. 

The deluxe package includes 14 DVDs, a foam roller, a stability ball, and two 8-pound medicine balls: $239.85.

The ultimate package is the same as the deluxe, but adds PowerStands and a premium grade roller. (Not sure what's up with the roller stuff yet -- guess we'll find out!): $299.85.

When can I order?
You can place a pre-order on my site (www.SmellsLikeFitness.com!) starting September 1. Pre-ordering is gonna be huge because you'll get:
  • FREE shipping and handling
  • Two FREE workouts: One on One for Legs and Upper Body Balance
  • Delivery by Christmas, maybe sooner
  • Entry into weekly drawings for all kinds of prizes, but the GRAND prize is Tony Horton coming to your house to deliver your brand new P90X2 program! 
What are the workouts?
  • Core
  • Plyocide
  • Recovery and Mobility
  • Total Body
  • Yoga
  • Balance and Power
  • Chest, Back, and Balance
  • Shoulders and Arms
  • Base and Back
  • PAP Upper
  • PAP Lower
  • Ab Ripper
  • V Sculpt*
  • Chest, Shoulders, and Triceps*
* Only available in the deluxe and ultimate packages.

Here's a clip from the PAP Lower workout:


How is the program set up?
Phase 1: Foundation - 3 to 5 weeks
Phase 2: Strength - 3 to 6 weeks
Phase 3: Performance - 3 to 4 weeks

You'll work out 5 days a week, with one rest day and one active recovery day. The phases are not set in stone because they allow you to gauge your own fitness level and move on when you feel you have mastered the moves. 

These are skill-based routines, and some people will be more advanced than others. You'll be doing push ups on medicine balls and very gymnastic-y pull ups. I can tell you from our experience doing Volume 3 of the One on One videos that you'll be working some of the smaller muscle groups that you just have not worked before. This is fewer reps, but more exhausting exercises.

How is the nutrition plan?
Steve Edwards mentioned during the call that there are 27 different eating plans within the nutrition guide. They've got plans for vegans, vegetarians, pescatarians, paleolithic eaters, etc. It looks to be very comprehensive.

As a coach, I'm excited about these workouts because they haven't been pirated yet! Do you know how hard it is to sell P90X right now? About three-quarters of the people I talk to are all, "Yeah, I want P90X, so I'm going to just hit up my brother-in-law's cousin's friend who's gonna burn a copy for me." Yesterday I learned on the call that P90X is the most pirated DVD ever. So not cool. 

And I'm also excited about P90X2 because these are some seriously cutting-edge workouts. You're just not going to find something more challenging out there. So get ready! You still have time to complete a full round of P90X in preparation for the next chapter. Bring It!

**********
Workout of the Day
RevAbs: Fat Burning Abs


Tuesday, August 23, 2011

Grilled Pizza

In his book, Food Rules, Michael Pollan says, "Eat all the junk food you want as long as you cook it yourself." That means if you want french fries, you'd better get to washing, peeling, cutting, frying, and then cleaning up all those grease splatters. Then enjoy your fries, because chances are you won't want to make them again anytime soon.
"One of our problems is that foods that are labor or money intensive have gotten very cheap and easy to procure...The fact that labor has been removed from special occasion food has made us treat it as everyday food. One way to curb that and still enjoy those foods is to make them. Try to make your own Twinkie. I don’t even know if you can. I imagine it would be pretty difficult. How do you get the cream in there?" 
I feel the same way about pizza. How many pizza coupons do you get each week in the mail for the 14 different pizza joints located within a mile of your home?

While I can see the logic of avoiding Domino's, Pizza Hut, Little Caesar's, Mr. Jim's, Papa John's, and Papa Murphy's (just to name a few), I'm also not prepared to live a life without pizza. So I've been perfecting my homemade pizza, and boy -- did I have a breakthrough a few weeks ago.

This summer I kept reading about Grilled Pizza. In Southern Living, in Reader's Digest, on the Tasty Kitchen blog on The Pioneer Woman's site. Since it's been 105 degrees for what seems like 105 days in a row in Texas, and turning on your stove is about the last thing you want to do, I decided to try it.

Please do yourself a favor and make grilled pizza this weekend. The crust is perfection. The sauce is tangy and fresh. And if you have fresh basil on hand? Get outta here. It's a little time consuming, but it is so worth it. As I told my Mom, this is "Guest Pizza." Meaning, I would serve this to guests. Here are my crust and sauce recipes, followed by a link to a how-to grill pizza tutorial.


Pizza Crust recipe -- Makes 2 crusts


2 tsp. dry yeast
2 c. white flour
2 c. wheat flour
2 tsp. kosher salt
1/3 c. olive oil
1 1/2 c. warm water

Pour yeast into warm water. Set aside.
Combine flour and salt in mixing bowl.
With an electric mixer on low speed, drizzle in the olive oil till incorporated.
Gently stir the yeast mixture, then drizzle it into the flour/oil mixture until the dough forms a ball.
Drizzle olive oil into a bowl, then toss the ball of dough in the bowl and turn to coat it in oil. 
Cover the bowl with a clean dish towel, then set in a warm place for 1 to 2 hours.
Divide dough in half -- use one, and put the other into a freezer bag coated with cooking spray. You can freeze it till you need it!
Then spread the dough you're using out into a nice thin rectangle shape. 

*********
Homemade Pizza Sauce

I can Italian stewed tomatoes
1.5 TB olive oil
1/2 tsp. kosher salt
1/2 tsp. onion powder
1/2 tsp. garlic powder
1/2 tsp. dried oregano

Mix all ingredients in a blender or food processor. (A small Magic Bullet-type blender works really well for this.)

*********
And here is an awesome picture-by-picture tutorial on how to grill your pizza from the Cooking for Seven blog. You should heed her advice on spreading some olive oil and garlic over the crust before you spread out the toppings. It really does add some kick.



This is a picture from my first grilled pizza, which was barbecued chicken. I love to use leftover grilled chicken for those pizzas -- just shred it, add your favorite barbecue sauce, half a red onion, and some Italian seasoning. Then fresh mozzarella. Perfection!

You'll never order from Pizza Hut again.

***********
Workout of the Day
P90X One on One: Fountain of Youth Yoga  
Ahhhh. Recovery Week...You're the best.

Monday, August 22, 2011

The first of 13

Dear Drew,

Today is your first day of Kindergarten.


You are smart and funny. You are equal parts conscientious and wacky. You wake to an alarm clock and arrive in the kitchen five minutes later fully dressed, asking for a mix of Cheerios, Honey Nut Flakes, and Bran Buds for your breakfast.

You were born 13 days late, with a head full of hair.


It was worth the wait.

For the first 18 months of your life I worked and you went to day care. It was hard.


Then we moved, and I got the chance to stay home with you.


It has been the greatest privilege of my life.


Your sister and I will miss you terribly when you are at school. I can't tell Kate the proper way to build a Lego tower like you can. And who will give me the daily report of Sesame Street's letter and number of the day?


Your Dad and I have always planned on me going back to work when you and your sister go to school. But about a year ago I signed up to be a Team Beachbody Coach and started spreading the word about how exercise and eating good food can keep you healthy and strong -- just like we always tell you at home. A lot of people don't know about that, and because of it your generation is the first in a long, long time that is not expected to live as long as their parents. I don't like that, and want to change it.


Sometimes I go to meetings for my Beachbody business, and they always ask me to find a good reason why I want to make my business work. "What is your why?" they ask.

Spending this past summer at home with you and Kate has solidified my "Why." I want this business to work because I want to work from home. I want to see you off to school, and be here when you get back. I want the flexibility to go on field trips with you and to stop what I'm doing at a moment's notice to pick you up if you get sick -- without aggravating my co-workers and boss. I want to cook healthy meals for dinner, pack them up, and cart all three of us up to school to eat dinner with Dad when he has to work late.

I also want to help people find the best in themselves. I want to help people achieve things they thought weren't possible. So many people are suffering from the effects of bad food and a sedentary lifestyle, and I want to show them that growing older doesn't automatically mean you have to be overweight and medicated. We are stronger than we think.

If there is even the slightest chance that I can be successful in this business, I will find it. It may not be easy, and it may not be quick, but things that are worth having never are.

Drew, today is your first of 13 "First Day of Schools." I plan on being there for every one.


You are going to be an awesome Kindergartner.

Love,
Mama

*********
Workout of the Day
Insanity: The Asylum - Back to Core


Friday, August 19, 2011

Snowflakes and Cookies

"No snowflake in an avalanche ever feels responsible." - Stanislaw Jerzy Lee
*********
If you have small children, you probably know about the stickers that Walmart greeters hand out to kids. They used to be happy faces, then it was the Walmart logo. Now it's a "free cookie" sticker. If you stop by the bakery, you can get your kids some free cookies from the plastic bin on top of the shelf.

Yesterday we were at the grocery store, and my kids scrambled over to the sweet old Walmart greeter that we see every week. "You tell your Mom to take you to the bakery so you can get a cookie," he said, and then winked at me.

As usual I spun around the store at breakneck speed, not wanting to spend more time in there than I needed to. You never know when something's going to go awry with two kids in tow. (This particular trip ended with Drew getting queasy and pale as a sheet after he pulled a hangnail and bled all over his hand. I had to take him to the bathroom because he said he was going to throw up. A story for another time.)

We didn't make it to the bakery section for the cookie.

"Mom, that man said you were supposed to take us to the bakery section," my boy said. "I'm gonna tell him you didn't take us!" Oh dear. "Go right ahead," I told him.

I'm not against cookies. I'd estimate that half the time I do take the kids to the bakery section and give them a cookie. And sometimes I have one myself, too (especially if they're the cookies with M&Ms on the top). 

Walmart is a store full of both good and bad food. What a statement it would make if instead of "cookie" stickers, they offered "fresh fruit" stickers. I realize it doesn't roll off the tongue as nicely, and kids probably wouldn't call out their moms like mine did if they didn't get their apple or pineapple or strawberry. But if this country is to turn around this giant, ice burg-bound ship, it's going to take bold statements like that. It's going to take individuals and large corporations to stand up and say, "Yes, we all love cookies. But they're not good for us. We need to feed our bodies the fuel that they were meant to run on, and that means fresh fruit and vegetables."

***********
Workout of the Day
Insanity: The Asylum - Game Day

Whew! We reached the end of our three week active schedule, and are sliding into the recovery week. It's coming at a good time, as I am very sore and need a bit of recovery.


Tuesday, August 16, 2011

Where should you begin?

I'm well aware that Zach and I are a bit...shall I say fanatical?...about working out. Dedicated. Hard core. A smidgen crazy, perhaps? We've worked ourselves to a point where if we're not hurting, we're not working. It took awhile to get here, but that's where we are.

But what if you are just starting out? Does Beachbody have programs designed for people who aren't in shape...yet? Absolutely. I don't talk about them enough here, but I want to let you guys know that there is life outside of P90X/Insanity: The Asylum. There are some fantastic programs out for virtually any skill level and desired time commitment.

Here is a handy document that shows all of Beachbody's programs -- click on the tabs at the top to find out which programs fit in each category.

And here are my picks for the best "beginner" Beachbody programs. These are all available through my website (just click on "Shop"), and I will be your free fitness coach to help you commit to and succeed with the program!

1) The Shakeology Workouts

If you're coming off a long stint on the couch and have a bit of weight to lose (or if you're a little older, like my Mom*, and haven't done much resistance training), I highly recommend the Shakeology workouts...and I also recommend drinking Shakeology. These workouts come free with your first shipment of Shakeology when you order on "Autoship." There is a 30-minute workout and a 50-minute workout that is a great mix of strength training and cardio. You'll  replace one meal a day with Shakeology, and do the 30-minute workout twice a week and the 50-minute once a week. This one will jump start you into another program perfectly!

2) Body Gospel

I did Body Gospel with a Fit Club at church, and it is a great beginner program that mixes cardio, strength, and flexibility, and it also has a really easy meal plan. Donna Richardson Joyner is a great trainer who is a super motivator...and in one video she wears high-heeled silver tennis shoes. What more can you ask for? Workouts are 25-50 minutes long.

She's so cute.
3) 10 Minute Trainer



You can't tell me you don't have 10 minutes a for yourself. Get up 15 minutes earlier than usual, pop one of these DVDs in and get your workout done in 10 minutes before your shower. Heck, take 20 minutes and do two of them. 

4) Slim in 6

Slim in 6 with Debbie Siebers has been around for quite awhile, and that's cause it works! Once again, it's a program that combines cardio and strength (anyone sensing a pattern here?). It's a six-week program, hence the "6". I have not done any of these workouts, but I hear great things about them all the time. Workouts are 25-50 minutes long.

5) Power 90
If you have visions of completing P90X, but are not quite there yet, you need to start with Power 90. It's the precursor to P90X, and it will get you ready to graduate to a more difficult program. It's a 90-day, circuit-training program with workouts that are 35-45 minutes long.

And don't forget that all year long you can enter The Beachbody Challenge.  Pick a program, take your "before" pictures, then complete the program. Take your "after" to show everyone how hot you've become. Then win $100,000 and live happily ever after. The end! (Well, there's a little more to it than that. But it could happen!)

(Random aside: Have I ever told you about how silly Zach and I feel for not taking our "before" P90X pictures? We were all, "That's so dumb. We're not taking pictures." Hellloooohhh?! That was so stupid. Why in the world didn't we take pictures?)

* Did you like how I put that, Mom? A little older!

********
Workout of the Day
Insanity: The Asylum - Vertical Plyo

I'm playing on a rec league volleyball team right now, and last night we had a double header. It ended up being eight tightly-contested games that didn't wrap up until after 10pm. Way after my bedtime! Plus I didn't fall asleep to easily when I got home, so I was very tired this morning.

Then as I was doing double under jump ropes, my rope his the florescent light above me and it shattered, sending glass down onto me and everywhere in the shop. It was reminiscent of, but way less glamorous than "Flashdance." 


Monday, August 15, 2011

Monday Nutrition Tip of the Week: Homemade Gyros

I love The Pioneer Woman. Have you heard of her? She's a blogging, ranching, cooking, home-schooling, photography superstar from Oklahoma with a very popular website and a brand new Food Network TV show. There pretty much isn't a recipe on her blog or Tasty Kitchen site that I wouldn't like to try at least once. Unfortunately, most of her recipes use copious amounts of butter. Ho hum.

But once in awhile she'll come through with something that has a modicum of nutritional value, and then I'm all over it. Last Friday I made Quick and Easy Gyros from her Tasty Kitchen site, and I'm telling you -- this is a treat.

By no means am I a gyro connoisseur -- I can count the number of times I've had a "real gyro" on one hand. But I think they are good, and I can say that this is a passable, homemade version of what you can get in a Greek restaurant. The best part? The Tzatziki sauce! This will be something I make on a regular basis as a dip, as a topping for sandwiches, to dip homemade pizza in, as something to eat straight out of the bowl. It's tangy, and fresh, and delicious. Make this as a quick dinner on Friday night like I did, or as a simple meal after a long day at work. You will not be disappointed.

Photo from Tasty Kitchen/Whitney Stevens
Easy and Fast Greek Gyros
Ingredients

  • FOR THE GYRO FILLING:
  • ½ Tablespoons Olive Oil
  • 4 ounces, weight Sliced Deli Roast Beef
  • 3 drops Worcestershire Sauce
  • 2 dashes Lemon Pepper
  • 1 dash Paprika
  • 1 teaspoon Garlic Powder, Divided
  • 3 dashes Black Pepper
  • _____
  • FOR THE TZATZIKI SAUCE:
  • 1 whole Cucumber, Divided Use
  • 1 container 8oz Greek Yogurt
  • ½ whole Red Onion, Divided Use
  • 2 dashes White Wine Vinegar
  • ½ teaspoons Dill
  • ½ teaspoons Salt
  • _____
  • FOR ASSEMBLY:
  • 2 slices Naan Bread Or Any Flatbread
  • 1 whole Tomato, Sliced
  • 2 ounces, weight Feta Cheese, Diced
  • 6 ounces, weight Canned Black Olives Sliced
  • Preparation Instructions

For gyro filling:
Heat olive oil in a skillet and add beef, worcestershire sauce, a dash of lemon pepper, paprika, 1/2 teaspoon of garlic powder, black pepper, and heat the beef. Let it sit on low heat while tzatziki sauce is prepared.
For Tzatziki sauce:
Finely dice half of the cucumber and combine with yogurt, 1/4 of the red onion finely diced, vinegar, and all remaining seasonings.
Spray your flatbread with cooking spray and put it under the broiler until it is soft and warmed through. Fill it with a generous amount of roast beef, followed by lots of tzatziki sauce, feta cheese, tomato, cucumber, and black olives.


* Note: We're not olive fans, so I left them out. Also used dried dill instead of fresh, and it worked beautifully.

************
Workout of the Day
P90X Chest, Shoulders, and Triceps

For those of you just starting P90X, would it be a comfort -- or would it be uncomfortable -- to know that I did about a third of the push ups in Chest, Shoulders, and Triceps on my knees? We've only been doing these workouts for THREE YEARS now! Sheesh. That's a tough workout.

P.S. Don't tell him I told you, but Zach had to do some on his knees, too. (OK, so it was on the one-arm push ups, but still.)


Friday, August 12, 2011

Book Review: Spark

Two hundred and fifty people gather in a hotel ballroom. They're dressed in workout gear and are buzzing with excitement. The women are in full makeup, and many have bedazzled T-shirts emblazoned with the logos of their favorite DVDs. They're chattering excitedly, hugging friends, and bouncing up and down in anticipation of the main event: forty-five minutes of exercise with their favorite celebrity trainer.

Are these people on drugs? No, but they might as well be. They exercise regularly, and therefore their bodies naturally release the same chemicals as those found in the most popular anti-depressants, including Prozac and Zoloft.
Spark: The Revolutionary New Science of Exercise and the Brain

Dr. John J. Ratey's book Spark: The Revolutionary New Science of Exercise and the Brain explores the connection between brain and body, using case studies to demonstrate how exercise positively impacts those suffering from depression, stress, anxiety, ADHD, addiction, and a host of other problems. It also explained to me why Team Beachbody meetings are such love-fests. 

Zach downloaded Spark on the recommendation of Tony Horton. (Yes, we take both fitness and literature advice from Doc Horton.) Zach was drawn to the book after he read a sample from the first chapter, which deals with a program adopted by Naperville Central High School in Chicago called "Zero Hour P.E." It's an educational experiment that has turned 19,000 students in the district into some of the fittest -- and smartest -- kids in the nation. The objective of Zero Hour is to "determine whether working out before school gives these kids a boost in reading ability and in the rest of their subjects." Long story short: it does. 

This isn't your mama's P.E. class. There's no dodge ball, there's no rope climbing. Naperville's program utilizes heart rate monitors, a cardio room, and a track to get kids' heart rates to 60-80% of their max during the workout. How do the kids feel about it? 
"I guess it's OK," says Michelle. "Besides getting up early and being all sweaty and gross, I'm more awake during the day. I mean, I was cranky all the time last year."
Beyond improving her mood, it will turn out, Michelle is also doing much better with her reading. And so are her Zero Hour classmates: at the end of the semester, they'll show a 17 percent improvement in reading and comprehension, compared with a 10.7 percent improvement among the other literacy students who opted to sleep in and take standard phys ed.
Look out, students of Sunnyvale. Mr. Hobbs has a heart rate monitor and a jump rope for you.

Dr. Ratey, who is a psychiatrist, goes on to share stories of his patients overcoming depression, anxiety, and other ailments with regular exercise regimens.

This is an amazing and enlightening read. It's not an easy read -- there are a lot of medical terms such as brain-derived neurotrophic factor (BDNF - also referred to as "Miracle-Gro for the brain"), vascular endothelial growth factor, and atrial natriuretic peptide. But as I read the book my belief that exercise was good simply to keep my heart and body healthy was completely transformed. Nope -- exercise is about keeping your head on straight.

For me, the most interesting part of this book is when the author discusses how stress impacts the body. By exercising every day, you are stressing your body. Sounds like a bad thing, right? It's not. It's actually like an inoculation. If you regularly expose your body to stressful situations, you are better prepared to handle it in real life. Your cells, your immune system, your entire body is "prepared to handle a genuine assault on the body -- fighting off everything from colds to cancer."

Your body is a truly amazing thing. If you treat it right, it will work like a well-oiled machine long into old age. Let it rust, and it will fall apart on you early and often. I highly recommend that you read this book.

*********
Workout of the Day
P90X One On One: P.A.P. Lower

P.A.P. stands for Post Activation Potentiation. (How's that for a science term? Fits right into my post today.) This workout builds in a strength move, followed by an explosive move, then a static move to get the muscles to respond and grow. I feel like I'm in a science experiment whenever we do this workout. It's become one of my favorites!
 

Wednesday, August 10, 2011

Scenes from the Challenge

Last week seven people participated in and completed my inaugural 5-day Shakeology/clean eating/exercise challenge. From the comments I received and the results the participants experienced, I would qualify the challenge as a resounding success.

On the private Facebook group I set up, the participants shared their grievances reflections on the challenge, including frustrations with the exercise entry portion of MyFitnessPal and praise for how good the food tasted.

Dinner on night one: Supreme Veggie Burritos. One of my favorite meals!
I really enjoyed hearing from the participants about why they chose to participate in the challenge and what they got out of it. Here's a little bit of what they said:

Why did you want to do this challenge?
"...need to get my eating on track and lose those last few pesky pounds."
"I have high blood pressure and don't want to be on medication like my dad."
I want to "redesign the weight I have to a healthier fat:muscle ratio..."

How was day one?
"I had a great day! It will take some adjustment, but staying in control of what I eat is THE answer to avoiding cravings, binges etc. We are thrilled that we love the recommended foods and did not have to do a special shop. Add proper balance of protein, carbs etc. and exercise and bingo! Results!

Thanks for your help organizing what we were attempting but had no structure for."

What have you missed during the challenge?
"...frozen yogurt."
"...peanut butter."
"I miss dessert."
"Cheese. I like cheese."

What was the easiest/hardest thing about the challenge?
"...the easiest was having the whole week of meals planned out and the grocery list provided. The hardest was turning down dinner invitations..."

My winner lost 3.6 pounds and 1.5 inches off of her waist. Several people in the challenge lost a pound (or very close to it) and 1/2 and inch off their waist, hips, or neck. In only 5 days!

Here's what the winner had to say:

"I'm so happy I did the challenge! Although I feel like I'm somewhat healthy, it was nice to completly eliminate all of the junk food out of my diet! It's amazing the results I saw in myself in one week of eliminating the empty calories in my diet. I can honestly say I had more energy as well this past week. I'm excited to see the results in the next month of clean eating and hard workouts! Thanks Susan for doing this... You have opened my eyes to see how completely eliminating junk out of your diet can produce such great results! Thank you! I can't wait for the next challenge!"

I will be running another challenge in a few weeks, so start thinking about if you, or someone you know, would like to participate. You'll be surprised what a difference just five days can make!

**********
Workout of the Day
One on One P90X: MC2: Shoulders and Arms

I am so sore this week! Getting back to the regular P90X grind is reminding me just how good this program is. Zach and I are coming up on three years of Beachbody workout programs, and they are still working for us. We are improving and growing and challenging ourselves every day. If you're not moving forward, you're moving backward! 



Monday, August 8, 2011

Monday Nutrition Tip of the Week:To Dairy, or Not To Dairy

That is the question I asked myself once my 30 day servitude without dairy was complete.

Giving up dairy wasn't as difficult as I thought it might be (except the time I caved in and had homemade ice cream - I'm not a machine!). Almond and coconut milk taste really good, and I started mixing both my steel cut oats and Shakeology with just water -- two changes that I have decided to keep if only because it conserves milk (no matter the variety).

While I did lose three pounds during The Asylum, I attribute that mostly to the butt-kicking workouts. People who are lactose intolerant but do not know it often say that cutting out dairy makes them feel less bloated. I can't say that I felt less bloat, or less stomach irritation -- and when I did have the aforementioned ice cream, my stomach didn't revolt as if it had suddenly been invaded by a now foreign substance. So I guess it's safe to say my lactose tolerance is in the "acceptable" range.

While there is no doubt that one shouldn't sit around eating cheese all day, I can see some definite benefits to non-fat yogurt and cottage cheese. The casein protein in cottage cheese makes it a perfect bedtime snack because it is digested more slowly by the body, and yogurt is an awesome breakfast meal and a great substitute for mayo in many recipes. (Not to mention it's crucial to the tanginess/smoothness in my hummus. I have missed it there.)

So for these reasons, I am reconciling with dairy. Almond and coconut milk will still have their place in my fridge, but they will have to peacefully co-exist with the containers of skim milk, cottage cheese, and yogurt.

Probably the most important thing I learned in this exercise is that I am physically capable of removing something from my diet. So many people say, "I just have to have my Diet Coke!" or "If I don't have my morning coffee I'll just die!" Who's in charge there? The person, or the food? There is something liberating about showing yourself that you can conquer something if you put your mind to it. Show 'em who's boss now and again, and then make a sound decision based on your personal experience.

*********
Workout of the Day
P90X Chest and Back

Oh, my. Will this workout ever NOT be hard? It's been several months since we have done C&B, and I am not in shape for it. My shoulders and back are already sore, and it hasn't even been 12 hours. Tomorrow will be scary!


Thursday, August 4, 2011

The Beachbody Challenge: Why Not You?

"Big goals get big results. No goals gets no results or somebody else's results." - Mark Victor Hansen

**********
Motivation.

If I could unlock the key to what motivates people, I'd be a rich, rich woman. I guess the hard thing is that different people are motivated by different things. For some, the idea of looking and feeling good is enough to drag themselves out of bed in the morning (or off the couch at night) to get in a workout. For others, nothing short of $100,000 will get them into their workout gear.

Well, I don't have $100,000, but you know who does? Carl Daikeler!

Beachbody has a hunch that loads of cash might help motivate a few people to choose a workout program, take a "before" picture, commit to completing the program, and then send in their "after" picture.

$100,000 is the grand prize, but there are daily, monthly, and quarterly prizes, too. Not to mention you get a free wrist band for registering and a free T-shirt for sending in your final results. Take a look:



If you're the type of person who needs a push, or a goal to work toward, or a challenge, this is an excellent one. You'll compete against people who are your same gender and age group, so it's an even playing field. And heck, even if you don't win, I can guarantee you will be a happier, healthier you.

Plus, if you will make a commitment to yourself to enter the challenge, Zach and I will make a commitment to YOU to help you reach your goals. That may mean sending you recipes for meals, or monitoring your food diary, or checking in with you on a regular basis, or even working out with you if you're local.

If you (or someone you know...pass this along!) are serious about making a change and want to commit to a Beachbody program (any program), we want to help you. Send me a message if you're kicking around the idea.

Your first step will be to go here to sign up for a free Team Beachbody Club membership*. This will get you in the system as my customer, and then you'll visit the Beachbody Challenge page to register yourself (and get your free wristband).

Here's some more info if you need it: Frequently Asked Questions

And here's another question: Why shouldn't you be the one who wins the grand prize? 


"Whatever you imagine, ardently desire, sincerely believe and enthusiastically act upon must inevitably come to pass." - Paul J. Meyer 

*************
Workout of the Day
P90X One on One: Fountain of Youth Yoga

Man, yoga felt so good this morning. I missed it during Asylum.



* Even if you're not registering for the challenge, you should still visit my page for a free club membership so that I can be your coach.

The way that I benefit from being your coach is by earning a commission from any Beachbody products you buy, as long as you buy them through my site or by logging in to www.teambeachbody.com. If you buy it off the infomercial or regular Beachbody website, I don't get credit, so come to my site first! I appreciate it.