It snowed at my house last night. I woke up to a soggy dusting of white with patches of muddy water in craters that have appeared in the road over the past year. Once again, the time of year that I dread as a runner, has arrived. As the days shorten it becomes increasingly difficult for me to run in the mornings. And long about October, running after work becomes a fight against darkness as well. I struggle with shortening days and dropping temperatures, but I love to run outside. The first snow of the year signals the end of the outdoor running season for me. Don’t get me wrong, I DO stay active and outside all winter. But as a runner, I detest this time of year because it means that I have to run indoors.

Running inside means befriending or at least using that most depressing piece of equipment; the treadmill. Most gyms have these modern cardio cubicles all lined up in a row, all looking at a single Television, or each with their own individual screen. Everyone is lined up, side-by-side, with headphones in, looking at the same unchanging scenery. And when the choices are Jerry Springer, 4 soap operas, or Fox News, my motivation to stay on just kind of sinks; no matter how fast I run, I just cannot tackle

Glenn Beck.

                         So, what IS a treadmill good for? How CAN we get the most out our time on it?

Get Some Coaching

Since Treadmills don’t actually go anywhere, use that fact to get some coaching. This is
a great opportunity to get someone to watch how you run. Many times the people that I
want to hear from are people whom I cannot keep up with. On a treadmill, I can have a
conversation with my friend who holds a 7:15 mile, or my co-worker who runs at 13:21.

Focus on Technique

Even if you are a do-it-yourself-er, the treadmill is a great place for some self-coaching.
I can have anyone hold my cell phone to video my stride for a few seconds so that we
can talk about technique. This is a great time to dial in foot strike, arm swing, shoulder
posture, kick, and any other technique that you may be struggling with. This is a time
that I will even break out the metronome, a most cumbersome device to run outside with,
and work on my cadence.

Pace it up

Even under the best of conditions, your pace will vary when you run outside, or in a
group. If you are working on speed, a treadmill is a great place to set a new pace, and
just GO! Many runners have their “ideal pace” the same way that teenage girls have
their “ideal jean size”. Well, this is your chance to try on that new pace, and see if you
can still breathe.

The treadmill is also a great place for speed drills. Many of them have readouts that will
show your workout in terms of miles. This is an opportunity to run some 400’s, 800, and

miles. There is no guesswork about how far you have gone, or whether the woman with
the poodle is going to get in your way.

Heart Rate

Even runners who wear a heart rate monitor on every run can’t monitor their heart rate
as consistently as they can on a treadmill. I use a heart rate monitor religiously, but even
with a convenient watch unit, I rely on the automated beep to tell me when I’ve left my
training zone. With the treadmill, I have the number on the dashboard in front of me, and
I can keep things in a tighter zone.

As much as I prefer running outdoors, the treadmill is a useful tool; IF you use it well.

Run Long. Run Strong. Happy Trails

Mark Carson ACE-CPT

10 – Overhead Press
20 – Pull ups or jumping pull ups
30 – Push ups or knee push ups
40 – Sit ups
50 – Body Squats

3 Rounds

 

Time yourself on how fast you can complete the entire workout from your first overhead press to your last body squat.

Then in a week or two come back to the workout
and try to beat your time.

 

ZIN 30 Sneak Peek from Zumba Fitness on Vimeo.

It’s countdown to Turkey Day and for most Americans that means preparing and enjoying traditional favorites, including casserole, turkey, rich meats, stuffing and pie.

Considering that the average Thanksgiving meal packs about 3,000 calories and 200 plus grams of fat, you’ll likely stuff a few extra pounds on your frame too. But it doesn’t have to be that way.

Tracy Daly, a registered dietician and nutrition educator and counselor at the San Diego State University in San Diego, suggested that by simply eating smarter, you can still enjoy your Holiday favorites, minus the calories and fat.

# 1: Eat More Turkey Breast

While the other traditional meat, prime rib, is mostly rich in fat, white roasted Turkey meat is a good source of protein, iron, zinc potassium and B vitamins. Also, at 41 calories per portion size (no bigger than a deck of cards) turkey breast doesn’t even come close to the 330 calories for a moderately sliced piece of the other meat.

#2: If It’s Red Meat, Make it “Loin”

If Thanksgiving means must-have “red meat” on your plate, pick one that has the word “loin” in it.

Loin will give you a leaner cut, and thus, contains less fat than other red meats. The lower the percentage ratio of fat on the food label, the leaner the cut: a 98/7 percentage ratio is great, because 7 percent of fat means less fat and less calories.

#3: Green bean casserole

Green bean casserole, made with sautéed green beans an Cambell's "Healthy Request Line" —soups containing less calories, fat and sodium than Campbell’s traditional line of soups,—are a healthier alternative to casseroles prepared with fried onions and a high-fat cream soup.

When in doubt, though, reach for salad as described below instead.

#4: Sweet potatoes

Sweet potatoes made with skim milk and a smaller amount of whole butter as opposed to margarine, which often contains hidden trans fats, are both delicious and healthy. Sweet potatoes are loaded with Vitamin A and with their skin intact, are also rich in fiber.

Trans fats or saturated fats increase your risk for heart disease and can raise the levels of LDL or bad cholesterols, and therefore, should be avoided.

#5: Salads with Dressing on the Side

The secret to eating a healthy salad isn’t so much hidden in the salad as it is in the dressing.

Many salad dressings are high in calories and saturated fats. You can limit your calorie intake from dressing with this trick:  Dip your fork into the salad first and then ‘lightly’ into a side dish of any low-fat dressing. Then you'll taste the dressing on your tongue first, which keeps you satisfied without adding calories.

Choose low-fat over fat-free dressing. Products that are labeled “fat-free” often contain more chemicals, but are similar or equal in calories to low-fat items. If you’re worried about your waist line, it’s best to stay away from such high-caloric ingredients as whole eggs, bacon bits, croutons, and most cheeses.

#6: Stuffing With Broth, Not Turkey Fat

If you’re watching your weight, stuffing made from traditional white bread, butter, fatty sausage and turkey meat is among the foods to avoid. However, if you know that the Thanksgiving stuffing has been prepared with chicken broth, chopped vegetables and a broth of lean veal, chicken or turkey sausage, and it’s your favorite side dish, you can eat up without feeling guilty.

#7: Pumpkin Pie

What’s a traditional Thanksgiving dinner without pie?

Well, it wouldn’t be Thanksgiving. But there are choices. At 480 calories a slice, pecan pie is among the least healthful desserts. Try to go for pumpkin pie instead. At 180 calories a slice without the crust, it’s a much leaner treat.

If you’re bringing or making your own pumpkin pie, consider this lean pumpkin pie recipe: Choose a smaller crust instead of the big crust. Daly’s own Thanksgiving recipe for a double layer pumpkin cheesecake uses ½ cup of apple sauce and ½ cup of olive oil instead of butter and a bottom layer of a mix of light cream cheese and cool whip. Also, mixing the pumpkin with vanilla pudding makes the pie less dense and leaner. Enjoy!

#8: Eggnog

Traditional eggnog, made from whole milk, has a whopping 343 calories.

Hence, if you’re watching your diet, you may want to choose between eggnog and your favorite dessert; or simply enjoy your own “lighter eggnog,” made from skim milk, low-fat milk or soy milk.

Tips

The best way to avoid overeating at the Thanksgiving dinner table is to eat small meals throughout the day. Planning physical activity during any part of your day can burn substantial calories.

Many health clubs offer their members an early “Turkey Burn Workout.” If you’re traveling or visiting family, simply start your day with a family walk, bike ride or shooting baskets outside; anything to get your cardio on.

When enjoying your favorite traditions, enjoy them while practicing portion control. Avoid going back for seconds and drink plenty of water throughout the day and throughout the meal to keep you full. The best way to control portions is to divide a 12-inch dinner plate into three sections of three-inch-sized circles with each circle representing one food group: Proteins, vegetables and starches.

Your ACE team wishes you a happy and healthy Thanksgiving!

 

• One can of spiced pumpkin pie puree

• Two packages of fat free sugar free vanilla instant pudding mix

• Cinnamon applesauce to tast

 

Mix ingredients together. Refrigerate for a few hours.  Top with fat free cool whip (optional). Use graham crackers for dipping.  My three year old son loves to "cook" this with me!

 

FM Squat Row                                                                                                   
            Weight = 35
            Reps = 20
            Sets = 3

Assisted Pullup
            Reps = 20
            Sets = 3

Situps
            Reps = 20
            Sets = 3

Smith Machine Inverted Row
            Reps = 15
            Sets = 3

Smith Machine Pushup
            Reps = 20
            Sets = 3

Step Up (18”)
            Reps = 20 (each leg)
            Sets = 2

FM Twist
            Weight = 20
            Sets = 20
            Reps = 20 (each side)
 
CARDIO (45 min total)

Cybex                                                             Stairclimber (quickstart)
            Resistance = 35-50                              Steps/Min = 70 - 95
            Incline = 8                                                       Time = 15 – 25 Min
            Time = 25 - 35 Min
 
 

Cornbread stuffing, a Southern favorite, is a nice change from more traditional white-bread stuffing. Our delectable recipe uses Italian turkey sausage rather than pork, and omits all the butter and cream to cut the fat by two-thirds. The stuffing is lower in sodium as well and so easy to make that it's sure to become a favorite side year-round.

Preparation

1. Preheat oven to 400°F.
2. Arrange sweet potatoes in an even layer in a 9-by-13-inch glass baking dish. Combine maple syrup, butter, lemon juice, salt and pepper in small bowl. Pour the mixture over the sweet potatoes; toss to coat.
3. Cover and bake the sweet potatoes for 15 minutes. Uncover, stir and cook, stirring every 15 minutes, until tender and starting to brown, 45 to 50 minutes more.

Tips & Notes

• Make Ahead Tip: Cover and refrigerate for up to 1 day. Just before serving, reheat at 350°F until hot, about 15 minutes.

Nutrition

Per serving: 96 calories; 2 g fat (1 g sat, 0 g mono); 5 mg cholesterol; 19 g carbohydrates; 1 g protein; 2 g fiber; 118 mg sodium; 189 mg potassium.



For more heathly recipes we recommend; www.eatingwell.com

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful

beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves,

who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be?

You are a child of God. Your playing small does not serve the world. There is nothing

enlightened about shrinking so that other people won't feel insecure around you. We are

all meant to shine, as children do. We were born to make manifest the glory of God that is

within us. It's not just in some of us; it's in everyone. And as we let our own light shine,

we unconsciously give other people permission to do the same. As we are liberated from

our own fear, our presence automatically liberates others.” --Nelson Mandela

 

     Change your mind and change your body! Have you ever noticed that when someone smiles at us we can hardly stop ourselves from smiling back? When we emanate positive thoughts, we get positive reactions from people around us and this cycle makes us feel good. In fact, it can make us feel so good that we start to realize our strengths. Blair, the owner of Gold's, recently challenged his staff to change the way we react with others. Instead of saying "no problem" when attending to the needs and wants of others, say "my pleasure." Indeed, we never knew there was a problem to begin with. By changing our language to be more positive, he believes that we can make our work environment a more positive experience for everyone. Working in the fitness industry I am asked at least once a day how to lose weight. People poke their fat and pinch their stomachs and look at themselves with disgust, expecting me to do the same. Losing weight is a tricky thing. Even the terminology bothers me. Don't we usually try to find what we lost? The goal of losing weight only tends to set people up for failure. We can't wake up in the morning and decide that we are going to lose a half-pound. We don't have control over that.

     What if we changed our focus? What if instead of "losing weight" we "let it go?" By labeling this process our body goes through in a different way, we can spin it in a positive way AND take control over it. If we can't control how much weight we can let go of in a given day, we can wake up each day and treat our bodies well. We can choose fuel our bodies with healthy foods. We can train and exercise our bodies so they are capable and efficient. An important part of redirecting our focus into a more positive and efficient one requires that we rethink our goals. Most people I have spoken with when they are entering into a new workout/weight-loss program are very clear about what they want to look like, but beyond that, they rarely have any clear goals. Our health and our bodies are more complex a canvas than just the way we look. Using the worksheet below I challenge you to expand your goals into three categories. How your body looks, how your body feels, and what your body can do. As you get fitter, your posture will improve; your body will become more efficient in absorbing oxygen and getting rid of toxins. You will sleep better. You will have more energy. It is also possible that becoming more active will help reduce pain and increase the range of motion in your joints. In addition to that I want you to begin to notice all the wonderful new things your body can do!

 

Make Your Own Manifestation List

    Fitness and body image is not one dimensional. In order to achieve your
goals it is important to know, specifically, what they are. The Manifestation
List is a great way to do this while maintaining a positive, realistic outlook
on your fitness goals. The list is written in all positive language as if it has
already occurred.

1. Write down at least one goal about what you want your body
to look like. For example: My body is sleek and toned. I fit into
my “skinny jeans.”
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

2. Write down at least one goal about what you want your body to
do that it can’t do currently. For example: I completed a triathlon. Or
I can chase my kids around the house without getting winded.
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

3. Write down at least one goal about how you want your body to
feel. For example: My body feels strong and capable.
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________
________________________________________________________

Post your Manifestation List somewhere you can read it every once in a while and change it when you feel it's appropriate. Feel free to share your list and its impact with others in the comments section of our blog.

 

 

-Cara Thomas