Fab Fit Squad

I teach a number of group fitness classes that require 2 sets of weight. (1) heavy for your lower body and (1) lighter weight for your upper body. It never ceases to amaze me how many women under estimate their strength or better yet think that lifting heavy will cause them to BULK UP so they grab 3 pound dumbbells. Seriously ladies if I were to take your backpacks, laptop bags or purses and put it on a scale it would weigh more than 3 pounds.  In fact the average women’s purse weighs about the same as a sack of sugar. PS> Sugar comes in 5 pound sacks.

So the next time you reach for the 3 pound weight think about this: If you don’t have a regular strength training program in your 20s, you will lose appx 5 pounds of muscle every decade! That means that by the time you are 70 you will bearly be able to lift a sack of groceries, a gallon of milk or even your grandkids.

So come ladies reach for the big weights the benefits of strength training are amazing, sides would having Madonna arms really be that bad? PS … She didn’t get them from just doing yoga.

I have worked in the Boston’s Back Bay neighborhood for a number of years and have always wanted to go to the Copley Square Farmers Market, but for some reason I never had the time.  Looking back it makes me laugh because the market is open Tuesdays and Fridays 11-6 so why couldn’t I sneak over and check out what they have to offer. Well I FINALLY made it over to the market and it was awesome. I picked up the best corn on the cob, the juiciest tomatoes and the best blueberries. I could go on and on and on.  Over the past few weeks, I’ve picked up some of the best and freshest produce I have gotten in years. The farmer’s market runs until November and according all the warm weather that we have been experiencing in New England has produced bumper crops this year.

The farmers market has had such an influence on me that I’m considering joining a CSA farm, community supported association. That means that each week during the main growing season and bi-weekly during the winter month I would receive local produce or meats.  Gotta go, it’s Friday and I want to make sure I get the best selection and a parking spot.

So many people ask, how do you do it? Here are a few easy weight loss tips. I TRACK EVERYTHING, I have been writing down my food and my workouts for years. Some may say really or I just don’t have the time. My response is how will you know what is going on when you don’t lose weight or you’re not increasing your weight in regular increments.  What is your track record? I look at this as my fitness bank account. I wouldn’t just write checks without keeping track of the checks I wrote, and some how you have time to write that down. Think of this in the same way. (more…)

That’s right, drinking chocolate milk after a HARD work out will aid in helping your muscles recover. Now let me reiterate HARD workout, if you just went a did a light workout and didn’t break a sweat, you won’t need a post workout recovery.  But if you did come back from a long bike ride, run or hike chocolate milk will help you recover better than some of those other high beverages. Why??

• Plain water just replaces the water you sweat out during your workout
• Carbohydrate laden beverages just builds and replaces your glycogen (stored muscle carbs)
• Carbohydrates and Protein combination not only replaces the glycogen but studies have that you see a double % increase in glycogen, plus the protein also helps your muscles to recover and repair.

I am a big advocate of using whole foods, but for post workouts chocolate milk will do the trick.  Just remember you need to be in a hard workout to earn the chocolate. In honor of National Chocolate Milk Day go out for a hard workout and enjoy!!

This blog was inspired by a NY Times article, Bidding Farewell to Ghosts of Pain

Yes, I am or at least when it comes to taking medicine. When I grew up we didn’t go to the doctor unless you were bleeding from the eye. Do you remember from My Big Fat Greek Wedding when the father thought Windex cured everything. In my house a band-aid and a kiss did that. I’m serious.. I have to have a MAJOR issue to go to the doctor. I’m still that person, there has to be something really wrong for me to go. (more…)

I just returned from my 2nd Women’s Tri Fitness and it was just as exhilarating as it was last year. I didn’t win any hardware, but I did beat my times from last year, which is all that matters to me.  Well — that and after all the events my husband who is the most supportive person to me throughout my training turned to me and said he was so proud of me. That made it well worth all missed activities and times spent at the gym vs spending quality time with him.

This time instead of rushing off to the next thing, I did take time to celebrate my accomplishments while I was in Las Vegas, we lounged by the pool at the Monte Carlo hotel which was a balmy 102 (there was humidity and the natives were freaking out) UMMM you don’t know what humidity is and hung out at our very favorite restaurant Mon Ami Gabi in the Paris Hotel. Now I’m back to reality and its time to set some new goals.

This year I’m planning to:

1. work on my legs — would love to have a nice quad sweep
2. increase my speed and agility
3. increase my bench press — I’m getting 50 reps in next year’s Tri Fitness

Not only is it summer on the calendar, but the temperature here in New England reflects it.  I say BRING ON THE HEAT!!! But with the heat comes the wardrobe malfunctions. Don’t get me wrong I agree, showing a little skin is fantastic, but there is a time and place for it.

When I first started my career, I worked for a very traditional company where ladies HAD to wear  nylons, hose, stockings, what you refer to them as regardless of the temperature. SERIOUSLY!! There were days I got so hot, I could have killed someone and probably gotten off for temporary insanity. I quickly learned to bring them in my bag and change into in the lobby bathroom. Did that make me appear Ghetto-fabulous probably, but I was a least cool.

I am no longer in corporate America, yet I still have a good idea what to wear when I do have to go in and meet with corporate clients. Frankly I’m surprised at what I see when I arrive, I feel over dressed and not even skin showing.  What do you think? Am I being a prude?  The Boston Globe wrote and interesting story about this today. Let me know what you think? http://ow.ly/21nXR

I am currently doing Insanity and its awesome! I just did the FitTest and was SWEATING profusely in my living room. I previewed the next workout to see if I would find it as challenging and WOW, I can’t wait to do it again tomorrow.
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When does your spring training kick into gear? Is it when the last of the snow melts. Daylight sayings? Or is temperature driven. Although I train year round, I am a wimp when it comes to the cold. I know I did train for a half marathon in the heart of winter. Umm… yes, I LEARNED my lesson. For me I start to get the spring training bug around the time of the Boston Marathon, or when I can comfortably go outside in a t shirt and shorts. Again, I’m a wimp so I’m not one of these people who do that when its 50 degrees outside. I know here in New England we get anxious because if you wait 5 minutes, you may miss your weather window. And we are all very wary of not having a summer like we did in 2009 so you want to make sure you take advantage of every great weather day. Before you go out all gun ho guns blazing here are some tips to help ease you back into the swing of spring. (more…)

Oatmeal Parfait

• 1/3 c cooked oatmeal
• 1/2 c greek yogurt or cottage cheese
• 1/2 t honey or agave nectar
• 1/8 t pumpkin pie spice

in a separate bowl, mix 1/2 c berries (blueberries, raspberries, strawberries or a mixture)

Layer into a glass and serve. YUM YUM. This could also be a snack.

For my egg lovers give this a try

Scrambled Eggs

• 4 egg whites and 1 whole egg
• 1/4 c salsa (your choice)
• 1/4 c black beans

Scramble in a pan coated with Pam, no one likes to clean up the egg mess.

Do you have any other great breakfast ideas, share them below.