Monthly Archives: April 2011

Not All Exercise Professionals are Created Equal

Hi Friends!

Wonder why your hair dresser has to be licensed but your Personal Trainer doesn’t have to be?  Does this concern you?

Click to listen to a Podcast created by my friends at Texas A&M Huffines Sports Medicine & Human Performance on how to look for a qualified exercise professional, as well as learn the difference between personal trainers, exercise physiologists, physical therapists, and athletic trainers.  We are all different!!

Click HERE for the podcast!

A few quick things to look for in your exercise professional:

  • Degree in the field of exericse: exercise physiology, exercise science, kinesiology
  • A nationally recognized certification from American College of Sports Medicine (ACSM) or National Strength and Conditioning Association (NSCA) – both of these organizations are very reputable and require progress on an exercise degree to be able to sit for the exam.
  • EXPERIENCE! – internships, seminars, previous job experience
  • Specialized experience in the area of expertise you are looking for – i.e. cardiac rehab, low back problems, knee issues, etc.

GET CERTIFIED!

So much can be learned from a qualified exercise professional who has a good understanding of not only exercises, but the way our bodies respond and behave during and after exercise – also known as Exercise Physiology.  This helps in effective exercise programming for clients and patients, as well as proper exercise selection and progression.
Get moving!!
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Sweat Angels

This morning’s Crossfit workout left sweat angels on the floor!!

Warmup:

400m Run

25 Shoulder mobility “Dislocators”

25 Overhead Squats with PVC pipe

25 Pushups

400m Run

Main Set:

Here was the Prescription, scale down when needed:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders jump rope or 60 singles
25 Ring dips
20 Knees to elbows (hanging)
30 Kettlebell swings
30 Sit-ups
20 Hang squat cleans
25 Back extensions
30 Wall ball shots
3 Rope climb ascents or 15 ‘Floor to Standing’ reps

Whew! My finishing time was 21:05, followed by coach’s deep breathing exercises to cool down.  That’s when the sweat angels came out! 🙂

Also, Here’s what I got in my CSA this weekend:

  • Carrots
  • Hazelnut Mint
  • Micro Greens Mix
  • Red Russian Kale
  • Spring Onion
  • Sweet Potatoes (the biggest ones I’ve ever seen!)
Be on the lookout for Kale Chips and other yummy recipes coming from these veggies 🙂

What are you cooking for dinner tonight?? How are you getting your sweat on today?

Happy Monday!!

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Crossfit and CSAs

This weekend we got our first spring CSA (or Community-Supported Agriculture) through Maryland Table.  Since it’s the first week of available produce, it was a fairly small share and the manager gave us some eggs to make up for the small quantity.  As we get closer to summer, the shares should have more variety and quantity because more crops will have become ripe and in season.

I love this way of supporting small, local farmers and especially because it forces me to try produce that I normally wouldn’t pick up at the super market!  Do any of you guys subscribe to a CSA or use farmer’s markets??  I especially miss the Charlotte Tailgate Farmer’s Market, but Annapolis has been increasing their local produce availability lately!

Here’s a little peek at some of the fabulous things we got!

carrots! yum...half eaten 🙂

Watermelon radishes!Slicing the Watermelon radish

Purple, orange carrots and Jerusalem artichokes (aka Sunchokes)

Everything was SO delicious, and I ended up roasting the carrots and Jerusalem artichokes with some chickpeas and rosemary and put them over the Mixed Baby Greens we received in the share as well!  Topped with some TJ’s Parmesean Ranch Dressing…mmm!

Roasted Veggies and Chickpeas

Complete Salad!

WORKOUT

Crossfit was a killer!  Here was yesterday’s workout:

Warmup:

  • 800m Row on Rowing Machine
  • 3 rounds of: 21 Situps, 21 pushups
Skill workout:
  • 200m Sprint Run x 3
Main Set:

“Nate”
AMRAP 20 min. (As Many Rounds As Possible in 20 mins.!)
  • 2 Muscle Ups (see video) or Tricep Dips (or assisted progression)….I did tricep dips on parallel bars. Don’t quite have the muscle ups yet!
  • 4 Handstand Pushups (or progression)…I did 30″ decline pushups
  • 8 Kettle Bell swings
Cooldown – Foam Rolling and Stretching (or lay on the floor in pain like Ash and I did :)…then foamroll and stretch)
Here’s the video of how to properly perform a “Muscle Up”:
This workout was craziness!!  If you’re wondering what the progression thing is all about, here’s the deal.  Crossfit sets workouts for the day and writes them “as prescribed”.  This is the hardest version of the workout you can do.  From there, you take each exercise and “scale it down” to your ability.  For instance, if you can’t do a full pullup yet, you can add a resistance band and do an assisted pullup.  If you can’t do a handstand pushup yet, you can do an assisted handstand pushup with bands, a “pike” pushup with your feet on a box, or a decline pushup, or a regular pushup….each of these is progressively easier.  That way, you can do the workout, but it is modified to your abilities and you can work up to what is “prescribed”.  This is a great way to  challenge yourself but still listen to your body and your abilities.
Happy Hump Day!
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Eat. Pray. Love…and eat some more

So I just finished the book “Eat Pray Love” in record time on my hour and half treks to work.  I feel like my time was so much more well spent reading listening to this book while I drove.  If you ever get the chance to read or listen to this book, it is phenomenal.  I haven’t seen the movie and I’ve heard it’s not as good as the book, but let me just tell you this book is life changing.  Instead of me doing a synopsis for you (read: book report), please just read it for your own sake.  It will be way better.  Don’t make me tell you twice! (love you, Mom)

So as I’m writing this, my lovely animal is crying and whining like a 2 year old child.  Does he need to go out?  Nope.  Is he hungry?  Nope.  Is he mad because I have my laptop on my lap instead of him?  Yes.  This, my friends, is why I very rarely have as many reflective posts as I would like, and why I have large quantities of dog hair on everything I own.  It’s also why I’m shopping for a new pair of my favorite Rainbow flip flops.  But he is so darn cute…

 

Don't judge him. He's having a bad ear-flop day. And a temper tantrum.

 

Anywho,  here was dinner a few nights ago:

  • Marinated Shrimp
  • Green peppers
  • Onions
  • Fresh Pineapple

Grilled on the barbie…I mean, George Forman.  I wish we could have a grill on the second floor of our building 😦  Still, the flavors turned out great and I’ll later post the marinade recipe if you guys want it.  A very simple, healthy dinner. 🙂

Lately, I have been eating like a Kindergartner.  Granted the only true meal I ever have sitting down is dinner because of my client schedule, but still.  I’ve been favoring peanut butter and banana sammys, apples, bananas, grilled cheese sammys, cereal in a baggie, etc.  But these kabobs are easy to un-kabob and put in a container on the go.  Who said fast food isn’t healthy?? Oh, right, I did.

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Burrito Bowls and Restless Pups

Sorry for the lack of posts lately, I’ve had a very hectic workweek, which means early bedtimes and a rambunctious puppy.  The cure for a tireless pup? Take your dog to work day!  And lots of evening playtime.

Always playing!

That’s right, I took Finn to work with me on Wednesday since I knew I had dog-friendly clients and a relatively short client load.  I’m lucky to work from my boss’s house, although not so lucky it is located an hour and 20 minutes from my own home.  He has a fenced in yard and a old lab himself, so the two dogs played outside and were allowed inside for a little hello, as not to disturb the bulk of our session work 🙂  Overall, he was very well-behaved, yet curious of all the fitness equipment and new friends.  Finn napped for the whole way home! (which also allowed me to divert my attention to Eat Pray Love on CD…which I’m loving, by the way.)

I think everyone should have a friend like "Richard from Texas" 🙂

Onto the food!  Ashley always comes over on Tuesdays to run with me, eat dinner, and watch our favorite TV shows.  This Tuesday, I decided to recreate the high-calorie burrito bowls you might find at fast-dining establishments such as Chipotle.  While delicious, these fast food versions are high in calories, most of which are hidden in the toppings.  So, we’ve done a “re-do” on the Chipotle burrito bowl/salad bowl!

This is Adam's salad. Mine looked prettier, but I have this habit of scarfing it down before I think of taking the picture!

The ingredients are as follows, but you may wish to adjust the portions of each ingredient to tailor to your own caloric needs. 🙂

  • Mixed Baby Greens
  • Chopped Green peppers, red onions sauteed in freshly pressed garlic
  • Cilantro-Lime rice (snagged this from the Whole Foods salad bar…just about 1/4 cup in each salad)
  • Organic Black Beans, rinsed and drained
  • Little bit of corn, drained and rinsed
  • Shredded Monterey Jack Cheese
  • Pico de Gallo (I used Whole Foods pre-made)
  • Guacamole (Whole Foods pre-made…I would make my own but I’m really bad about buying avocados and not using them in time! so this is my solution)
  • Plain Greek Yogurt (Fage 0%)

So good you don’t even need dressing!! These were a big hit and with a few (not an entire bag of) tortilla chips on the side, you’ve got a very healthy meal!  If you’re a meat eater, you could also add some chicken or whatnot in there. Go crazy! 🙂

Happy Weekend!

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Cherry Pit 10 Miler and Road Bike Woes

Sorry this has taken so long to post, but yes, the Cherry Pit 10 miler was a success!  The Cherry Pit 10 miler is run by the Annapolis Striders on the same day as the D.C. Cherry Blossoms 10 miler because so many people enter the lottery in order to run the D.C. race and don’t end up getting picked.  However, I may be a little partial, but I think the Cherry Pit race is just as beautiful, if not more beautiful, than the Cherry Blossoms run!  We ran through some of the farm areas of southern Maryland and saw some of the most gorgeous rural properties in the area.  Even saw a donkey, cow, and horse or two!  I love the country and miss being so close to it in Charlotte, but I guess it’s not so far away here 🙂  I wish I could have taken my camera on the run with me to give you guys some visuals of rural Anne Arundel County!

Ashley and Me at the finish! (I swear we didn't plan our outfits...)

This was also a special race because it was Ashley’s first “long distance” race.  She did great, and I could not have been more proud to run with her!!

beginning of the race

Almost finished!

Earlier this weekend, Adam took his new road bike out for a ride with me and I finally put my clip-in pedals on my bike.

Adam's New Ride - Cannondale Caad 9 Road Bike

 

I’ve only had them sitting in the closet since last triathlon season….yikes.  If you’ve never rode a road bike with clip in pedals, they are a great investment and give you increased power in your pedal turnover.  However, they take a bit of getting used to because you can’t just put your foot down to stop, you have to unclip.  Not so bad until you forget you are clipped in and go to stop.

Our clip-in pedals - Shimano 105 SPD

 

Anyway, I figured this was a good time to ease into them since Adam would be learning them too and we could experience our first “clip-in falls” together.  So, they’re on now, and I officially took my first fall with them about 5 minutes into our ride.  I was even stopped and “clipped out” already, but one weight shift in the wrong direction and….boom.  Face to pavement (and subsequently a puddle as well).  Adam laughed hysterically and has yet to fall.  Ugh he’s so good at everything!  But my bet is that his falls will come going 25 mph down a hill being a show-off.  We’ll see…

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