Why I love my trainer

I love my trainer. Amanda has been an inspiration to me since I first started training with her. She is a  wonderful personal trainer, a dynamite yoga teacher, a former boxing champion, and an awesome person.

The best part about a good trainer is that they don't force you to do things, they empower you! That's how I feel after every session with Amanda: empowered. I feel empowered to make good food choices, to get into the gym with a plan, and to achieve what I've been convinced I'm capable of achieving. Also, working out while chatting with her is always the best part of the week!

see? boxing champ!

Here are some of the things that she has helped me to achieve:

• I can run! Before I started training with Amanda, the idea of running a single mile (yup, 1 mile) seemed impossible. Now, I can run 6 miles in less than an hour, and I've started running races... she's helping me train for a big one in October!!
• I lost 10 pounds (and gained some back in muscle) and learned to love exercise for exercise, rather than only as a necessary evil required to get/stay thin.
• I'm strong! Getting strong makes me love and appreciate my body so much more.
• I eat so much healthier both because of Amanda's encouragement and check-ins, and also because of the fact that exercising more made me more aware of how much better I felt when I ate well.
• I have someone who I feel accountable to about making healthy choices, besides myself
• I've gained a friend :)

I found Amanda by seeing her training someone in my old building's gym. She seemed like exactly what I wanted in a trainer -- someone who wouldn't let you slack but would push you with positivity, not negativity. She will kick your ass, but she'll do it with a gigantic smile that's contagious.

and a terrific yoga instructor!

Working with a trainer has been an investment in my health, and I honestly think it's paid off ten times over. I would absolutely urge anyone to try to fit working with a trainer into their budget, especially if they're new to working out. Training with Amanda is one of the best investments and decisions I've made!

Links I'm loving today...

• OMG a Greek yogurt boutique? Adding this to my must-visit destinations list...
• My trainer, Amanda, sent me this Greatist article on the best way to build endurance. It's incredibly informative and useful!
• Fit Bottomed Girls has staples of a Paleo diet, but I'd say these should be staples of any good, healthy diet (personally I'd switch out meat for fish).
• Huffington Post answers the question, how long does it take for the food you eat to add weight to your body?
• Some useful tips on how to prevent workout injuries over at Fit Sugar.
• Healthy air travel tips from Mind Body Green.

Class Review: Strala Yoga's RELAX with Heidi Kristoffer

"Don't be so serious, it's just yoga!"

Yesterday I had a wonderful introduction to Strala Yoga when I took Heidi Kristoffer's RELAX class. I was honestly unprepared -- I had run 4 miles that morning and was sort of out of it (my sleep schedule was off this weekend which results in me having mush for brains), so I didn't check about whether they took credit cards and I didn't know how long the class was. In a last minute fit of "blah I don't want to carry my yoga mat on the subway," I didn't even bring a mat!

But it was ok. My friend Eva spotted me for the $10 student fee ($10, people!!! And only $15 for regular drop-ins!), I had $2 to rent a mat for the class, and I got there with enough time to find a nice middle-of-the-room spot.

The class was an hour and a half, it turns out. I don't normally go to a class that's longer than an hour because I get bored and fidgety (I know, I know... so not zen!). But without knowing it was an hour and a half going in, the class seemed perfectly timed. So maybe it's all in my head!

check out this handstand pic from her website!!

Heidi was such a positive presence. She made her way around the room, offering adjustments here and there, pushing me further into hip bends (twice!), and giggling at times. Heidi encouraged everyone to do what felt right in the pose for their body. At one point during tree pose, she encouraged us not to be so serious, laughing that "it's just yoga." I loved that! I'm not a serious yoga person. I love how calm and centered I feel after a great yoga class, but I also don't like to treat the practice like a sacred ritual. I loved how Heidi taught with such a light approach. I definitely want to take her STRONG class, though, since she seems like she'd have no problem putting you through your paces!

The RELAX class was also a great close to the weekend. The first hour or so was spent in flow, so you definitely got your sweat on, but then spending 30 minutes in relaxing, slow stretching poses was wonderful. On a weekday I might have been itching to get out and get home, but at 4:30 PM on a Sunday afternoon, I could really enjoy the time spent on deep breathing in corpse pose. I left feeling SO calm and yet rejuvenated. I'll definitely be back to the studio to try more classes, even though it's all the way down in SoHo, and I might try to make that 4:30 PM Sunday class a habit.

Facts:
Class - RELAX
Site Description - Strala's RELAX class releases tension in the body and mind simultaneously through a gentle flow that settles your attention softly on the breath. Each inhale creates space in the body and mind. Each exhale moves you into that space. *Open to all levels*
Instructor - Heidi Kristoffer
Length - 1.5 hours
Cost - $15 drop-in, $10 for students, $2 for mat rental, $2 for Smart Water (but you can fill your bottle in the bathroom for free)
Location - SoHo (632 Broadway b/t Houston & Bleecker, 6th Floor, enter on Crosby St during construction)
Skill Level - probably not for absolute beginners since there wasn't guidance from someone doing the poses at the front of the room at all times. If you have some experience, though, you can follow those around you without any problem.

{ inspiration }

What else could my fitness inspiration for this week be? I was hooked to my tv all weekend, watching swimming, diving, gymnastics, and any other Olympic event being broadcast. The time and dedication that the Olympic athletes have committed to their sports is SO inspiring. If I don't want to wake up for a run this week, I need to remember how much earlier an Olympic athlete has gotten up to achieve their goals. Waking up at 6:45 really isn't that bad!

This is my last week at the law firm I've been working at this summer. I'm going to have to balance getting in exercise with savoring my last week with the awesome people I've met this summer and finishing up projects. I'm also flying back to Washington State on Saturday evening, so it might be tough to fit any workouts into my weekend.

So here are my goals for this week:
1. Run three times. At least one long distance run, maybe more.
2. Two strength training sessions. Ideally three of course, but I'm trying to set realistic goals!
3. Get more sleep! After last week's disastrous performance, hopefully I can redeem myself on the sleep front.
4. Yogi it up. I was successful at getting in a yoga class last week and am so happy I did. Going to try to make it happen again!

Any goals for the first week of the Olympics??

Weekend Update!

So much happier with how this week went than last -- and I'm feeling better this weekend, too! Here's how I did on my goals this week:

1. Make time for sleep. Ok so this one wasn't great. Wow do I need to work on prioritizing sleep. I've been reading Game Change this week, and it's completely addicting (I walk through Grand Central during rush hour reading it because I don't want to put it down!). However, I've been sleeping 30-45 minutes later because of it. Not good. Worked out twice today so I'm hoping that gets me to sleep early tonight!

clearly my dog, Mason, has no issues getting enough sleep.

2. Three runs. Yep, I got this one done! The interval run wasn't as long as I would have liked, but I still fit it in, and I did 3 mile and 4 mile runs this week. Not quite a long-distance and short run, but it evens out.

3. Make Yoga Happen. It happened! I went to Strala Yoga today and took Heidi Kristoffer's RELAX class. I felt so calm and centered afterwards; it was a great finish to the weekend and I'm looking forward to going back.

4. Try a new exercise class. I'm counting the yoga class :) It was wonderful, and I'll post a review later this week.

5. Three strength workouts. Two were slightly lackluster (30-45 minutes) due to time constraints, but my training session with my trainer, Amanda, was AWESOME. Completely kicked my ass -- I was sore for 4 days after! We did a combination of power yoga, intense abs work, and boxing. I love boxing because it makes you feel so strong and empowered, plus it's an intense workout. Paired with power yoga, I got an amazing all-over workout. Amanda will be starting a boxing yoga class at the excellent Uplift Studios this fall, so look out for that (and, of course, what I'm sure will be my glowing review of the class).

6. Healthy eating choices. With a few exceptions, I made good eating decisions all week. Even better, I cooked dinner twice (including these delicious crab and guac tostadas)! I used to cook dinner almost every night, and I've missed that meditative time of chopping, scooping, and making delicious things for my boyfriend and myself to enjoy. Excited to be getting back into my kitchen for more than just breakfast!

Strength Training Framework

I structure my strength training around a core set of exercises that provide a framework for each session. I add other exercises in to create a full workout, depending on what I'm trying to work on, and I'll do variations on these core exercise. But basically, these create the foundation of every workout I plan.

When I started working with my trainer, Amanda, she broke exercises into sets that I did twice. This was a total revelation for me! I love breaking things down into pieces -- you feel like you're accomplishing more as you mentally check off each set. (Or I want to die knowing she's going to make me do frog jumps one more time!)

1. WARM UP
Power walk or jog for 1/2 a mile. If you're not at the gym, do jumping jacks or one of the cardio intervals for 5 minutes. You should be about to break a sweat by the end of your warm up.

2. EXERCISES
I add other exercises to these, and I do either 3 sets of 4 exercises or 4 sets of 3 exercises (each set repeated twice). If I'm doing a full-body workout, I like to have one upper body-targeting exercise, one to two lower body-targeting exercises, and one to two core-targeting exercises. You could also repeat just these exercises three times for a full workout.

• Plank: hold for 1 - 1.5 minutes
• Variation 1 -- lift one leg for part of your plank, then the other
• Variation 2 -- rotate your abdomen/hips without moving your feet so that your one hip tilts toward the floor, then the other
• Lunges: 15 - 20 reps on each side
• Variation 1 -- walking lunges
• Variation 2 -- curtsy lunges (back leg is crossed behind your front leg)
• Variation 3 -- jumping lunges (jump up from lunge position, switch legs and come down into lunge with opposite foot in front)
• Variation 4 -- hold medicine ball or weights behind head at 90 degree angle and dip when you dip into lunge, completing tricep extension with each lunge 
• Variation 5 -- complete lunges on tiptoes instead of with flat feet
• Tricep Dips: 15 - 20 reps (keep your body as close to the bench as possible)
• Variation 1 -- the straighter you make your legs, the harder the tricep dips will be
• Squats: 20 - 25 reps (make sure to dip down so that your butt is parallel to your knees)
• Variation 1 -- plie squat (take wide stance, feet pointing outwards, and sink down so thighs are parallel to the floor -- be sure to pulse at the end!)
• Variation 2 -- jump squat (jump explosively up from bottom of each squat)
• Push Ups: 20 - 25 reps (make sure your arms form 90 degree angles and that your body stays straight from head to feet)
• Variation 1 -- reach one arm out as if you were high-fiving someone in front of you, alternating arms after each rep
• Variation 2 -- lift one leg for the first 10 then the other leg for the second 10 reps 

The number of reps are just how many I do. You can adjust to fit your own fitness level. Just be sure that by the last rep your muscles are really burning and you feel like you couldn't do another (but you will, when you repeat the set!).

3. CARDIO INTERVAL SUGGESTIONS (1 minute)
In between sets, I add some sort of 1 minute cardio interval to keep my heart rate up (this increases calorie burning, too). I've listed suggestions below. I switch the interval I use up each time to keep it interesting.

• Burpees
• Jogging in place with knees going up extra high
• Mountain climbers
• Sprint on treadmill at 8 - 8.5 MPH
• Jumping jacks
• Squat jumps

Each set should be followed by a cardio interval. If you do 3 sets, repeated twice, you'll do a total of 6 intervals.

4. STRETCH
Remember to stretch out the muscles you just worked!! I like doing a few sun salutations (ABC of Yoga has an awesome guide with a really helpful animation of the whole flow) in addition to some splits.

Indulging never tasted so good

If you're anything like me, you like your sweet indulgences to be worth it. I read about Francois Payard Bakery's amazing ice cream sandwiches and had to try them. I adore macarons, so when I saw a Serious Eat's feature that mentioned a macaron ice cream sandwich, I made it a weekend downtown trip destination. And now I have to recommend it because it was SO good.

If you don't want one of these, we probably can't be friends...

I had the raspberry pistachio sandwich, which is made of a pistachio macaron with raspberry and pistachio ice cream. The crunchy outer macaron shell combined with the frozen ice cream and softer macaron center was a wonderful contrast. The whole thing was so good that I haven't been able to stop thinking about it since I gobbled mine down on Saturday. If you're in New York and like macarons and/or ice cream (and honestly, who doesn't??), then you should probably drop by one of the three Francois Payard Bakeries in the city and try one as a treat. It's worth the indulgence!

Have you tried a worthwhile indulgence lately? 

Crab and Guacamole Tostadas

Yummmm. I haven't cooked in so long, mainly making things like greek yogurt parfaits or protein smoothies for dinner (or, of course, take out...) since I have larger lunches at work typically and get home later. But today, after two failed attempts Monday and Tuesday, I was determined to cook. Ok, so maybe this recipe is a bit too easy to be called "cooking," but it's been so long since I've cooked dinner that I'm counting it!

I went straight to Whole Foods after finishing a "therapy run" (that's what I've decided to call my under-4 mile runs -- they're just mind-clearing and make me feel good). For the first time in forever, they had crab meat! It was a sign... I had to make this dish. It's full of healthy fats, lots of protein, and is super filling. I couldn't finish my three tostadas and gave the third to my boyfriend to finish. (Apologies for the terrible camera work, I was using my Blackberry while cooking!)

Crab and Guacamole Tostadas
Serves 2 people.
1.5 cups crabmeat
1 cup guacamole
6 corn tortillas
lime juice
salt
cumin powder
chili powder

1. Heat up a pan and spray with a bit of cooking spray. Start laying your tortillas in the pan, flipping after roughly 30 seconds, to heat them up. Lay out the warmed-up tortillas on your serving plates.

2. Start spreading your guacamole as a base on the tortillas.

3. Add the crabmeat on top, then sprinkle with salt, cumin, and chili powder to taste.

4. Squeeze a little bit of lime juice over the top, then serve and enjoy!

And for dessert...
I finished dinner with some banana "ice cream" by using my food processor to blend a frozen banana, a tiny squeeze of chocolate syrup, a tablespoon of protein powder, a drizzle of agave syrup, and about 1/4 cup of unsweetened vanilla almond milk. My boyfriend couldn't tell what it was -- he just kept making "mmmm" sounds!

Any recommended healthy recipes for crab? Anyone else a fan of banana "ice cream"??

links I'm loving today...

• I slept terribly last night (probably the fault of the two hour nap I took in the afternoon -- oops!). Yoga Journal has poses to help you get to sleep and wake up in the morning.
• A great guide to shopping for produce and storing fruits and veggies at Eat This Not That. 
• I feel like I can never get my side lunge form quite right (since it never feels as hard as a regular lunge). Thanks to Huffington Post for letting me know what I'm doing wrong -- apparently I don't sit back enough!
• I loooooove tea, regardless of its health benefits. But Self has a great slideshow on why tea is such a great drink option!
• MindBodyGreen has tips on green juicing when busy. Super helpful -- who has time to prep a green juice every day??
• On the subject of smoothies: Shape's "cheat sheet" for creating your own smoothies (I posted my current go-to post-workout smoothie on the bottom of this post).

{ inspiration }

I love this SO much:

It's funny but it's also so accurate for me. I am working out to be fit and healthy, not to have a supermodel body or something (although obviously I wouldn't say no to that).

Here are my goals for this week!

1. Make time for sleep. Do NOT stay up browsing the internet, reading a book, or watching tv.  Good sleep will make all of my other goals easier to accomplish. This means aiming for 7.5-8 hours of sleep a night. 
2. Three runs: one long distance, one interval run, and one TBD depending on how I feel (interval, shorter, longer, etc). 
3. MAKE YOGA HAPPEN. Seriously, two weeks without yoga is no good. Need to get on the ball here (or, actually, need to get on the mat...)
4. Try a new exercise class. Yes, another running failure. This will probably be combined with yoga!
5. Three strength work outs: full body, lower body, and upper body / core. Full body will include boxing with my awesome trainer, Amanda, on Tuesday. I'll report back on why I love boxing!
6. Keep up the healthy, happy eating choices. Remember to think long-term (how will I feel in an hour) instead of short-term (but that cookie looks so goooooood). 

Ok... hopefully this week is more successful than last week on the exercise front! 1...2...3... GO!

Weekend Update!

Here were my goals for last week.

1. Get in three runs: one long distance, one interval run, one easy mind-clearing jog around the Reservoir
2. Three strength work outs: one full body, one lower body, one upper body. All with cardio intervals (and no slacking on the intervals)
3. Try a new exercise class (which can be a full body workout)
4. Fit in yoga because my body needs it!
5. Finally, keep up the healthy eating, feeding my body with the foods that make it feel its best.

Well, as I wrote on Friday... this week was rough. Tons of work commitments and events meant that I had a hard time completing this week's goals, but I'll I'll break down each one:

1. I did get in a long distance run and an interval run. The longer run was my longest run ever! I ran 6 miles around Central Park in 57:00 minutes. I was really pleased with it. I ran on Saturday evening, which was in the low 70s -- best running weather in a long, long time. No easy jog around the Reservoir, but 

2. I got in one full body workout and one upper body/core workout. Not the best, but I was happy to be getting in the strength training. It's always shocking to me how quickly my body loses strength when I stop pushing it!

3. Try a new exercise class? Yeahhh, again, this one was a failure. It was all I could do to get outside and run or get up to the gym in my building. Making it to a class just didn't happen. Really going to try to fit in a class next weekend.

4. Again, yoga didn't happen. When I have a hard time fitting in running and strength training, yoga is the last thing on my mind. But that's terrible! I need to work on making it a priority.

5. I'm proud of this one! I ate very healthy all week, especially considering how many work events I had. It can be so hard to eat well at a cocktail reception or a lunch, but I was able to make almost all good choices this week. I also found ways to enjoy myself while staying healthy. Definitely pleased with the food side of things.

Ok, so some good and some bad (mostly bad on the exercise front, but like I wrote Friday -- one week won't kill me!). I'm about to post my goals for this week. Going to really work hard to make them happen!

balance in my life -- what I need to remember!

"Honey Nut" Oatmeal Recipe

This is one of my favorite breakfasts. It's great to throw together bit by bit in between getting ready in the morning. Use non-instant oats because they're a lot more nutritious.

This oatmeal recipe has plenty of protein and fiber, so it'll keep you full all morning.

"Honey Nut" Oatmeal
1/2 cup non-instant oatmeal
1 tbs. crushed walnuts (or other nut of your choosing)
1 tbs. almonds
1 tbs. agave syrup or honey
1/4 cup unsweetened vanilla almond milk

toppings!

(1) Prepare the oats on a conventional oven or in the microwave, per the instructions on the package. 

(2) Add your toppings, drizzle on the agave syrup, mix in with some unsweetened vanilla almond milk, then enjoy!

Ok, it's not the most gorgeous dish ever. But I promise you that it more than makes up for its appearance in taste! 


Any oatmeal topping suggestions? 

Balance in all things...

Balance! It's not just about balancing perfectly in a Warrior 3 pose (which, by the way, is one of the toughest yoga poses for me...)

"ARGH" just about sums up this week. I've had several early morning meetings and presentations that I wasn't expecting (so I didn't plan them into my workout schedule). Between extra projects and evening events my nights have been full. I was up until 1 AM working on a project--making a morning run impossible if I wanted to get more than 5 hours of sleep (and it's borderline irresponsible for me to do any work running on only 5 hours of sleep). Tonight my boyfriend and I are having dinner with friends then seeing a comedy show.

It's been very difficult to find time to work out, and it's looking like I'll only work out three times this week. Although I always schedule 7 work outs or runs, my goal is to complete 6 each week. 50% seems terrible to me! But...

I have to remember that one week won't ruin all the progress I've made in the past year. I can do 25 push ups in a row when I couldn't even do one last August! I can run 5 miles when running 1 mile seemed impossible less than a year ago! Those things won't go away just because of one bad week.

I have to remember that healthy living is about balance in all things. Sometimes that balance tips in favor of work or social events. As long as I rededicate myself to my fitness goals this weekend, one hectic work week where exercise barely happens will not be the end of the world!

How do you balance negative and/or perfectionist thoughts with having a balanced lifestyle?

Kick the (soda) can to the curb!

Soda is everywhere. It's at every work meeting, in every cafeteria, in the vending machine before class, it's the most bang-for-your-buck option at the movie theater (where the buck doesn't go very far to begin with). And when you need caffeine, I feel like diet coke is the most frequently turned-to option.

I think most people know that regular soda is a diet-killer. I'm not on a "diet" so much as I just try to eat healthy as a general rule, but that means that regular soda has no place in my day. But diet soda has 0 calories so it has to be fine, right?

Actually, no. Diet soda is absolutely terrible for you. Here are some reasons why...

Diet soda confuses your body, which can lead to more weight gain.
It doesn't make much sense at first, so you have to understand what happens when your body gets fake sugar like aspartame. It thinks it's received the molecular parts of sugar, but it hasn't -- this leads your body to crave that sugar and feel hungrier. By drinking soda, you make yourself more likely to crave food, and especially the sugary things that you probably don't want to be craving if you're drinking diet soda!

Bloat, anyone?
Not everyone is affected by fake sugar in the same way, but the combination of fake sugar and carbonation in sugar can wreak havoc on your formerly svelte waistline. Fake sugar--the kind that's in sugar-free gum and soda--can have very negative effects on your digestion and can lead to major bloating. That combined with the carbonation (the bubbles) in soda can cause major bloating. What's the point of not eating the sugar if you can't show off the waistline?


Aspartame might not even be safe for human consumption.
Sure, this one is a bit alarmist, but plenty of studies have found problems with aspartame that suggest it's not something people should be consuming on a regular basis. For example, "of the 166 studies felt to have relevance for questions of human safety, 74 had Nutrasweet industry (those who make aspartame) related funding and 92 were independently funded. One hundred percent of the research performed by the company who makes aspartame confirmed aspartame's safety, whereas 92% of the independently funded research found problems with consuming aspartame" (source).


There is such a thing as too much caffeine...
I'm sure most of us have powered through days and weeks (and months and years...) where we weren't getting enough sleep using caffeine. But there is such a thing as too much caffeine, and you're way more likely to "overdose" on it when you're drinking it in a sweet diet soda can instead of in a coffee cup. Plus, caffeine is a diuretic, meaning it does not hydrate you like liquids such as water do, and instead dehydrates you. And guess what's terrible for your skin? Being dehydrated.


What to drink instead?
Once you kick the diet soda habit, you'll probably wonder why you were ever addicted in the first place because there are so many great alternatives. I'm a huge iced tea drinker now, especially in the summer!

• Sugar-free iced tea
• Flavored water (throw some lemons and chopped up strawberries into a pitcher of ice water)
• Green tea
• Seltzer water
• Vegetable juice (very low in calories if you aren't throwing in tons of fruit)

What's one of your favorite soda replacements? Have you kicked the habit or are you holding on to that soda bottle?

Rock-Hard Tunes

I am loving my current strength training playlist! It's pretty heavy on the Jay-Z and Kanye West... my running playlist is way more Kelly Clarkson and pop/club-heavy. I think Jay and Kanye are great for pumping you up for repetitive strength exercises and keeping you going through the cardio intervals.

Any strength training playlist suggestions??

links I'm loving today...

• This is so cute! Shape has a work out I can do with my dog!!
• Tips on sleeping well over at Health. Good to know for those of us who don't sleep well... I need to work on that Blackberry ban!
• Self lets you know what to spend money on when it comes to work out clothes. Since I'm relatively new to committed exercise, I feel like this is extra helpful as I slowly build my exercise wardrobe.
• In case sitting at a desk all day wasn't already unpleasant (I personally have to walk around a bit or I go crazy!), apparently it can lessen your life expectancy, too. Awesome. 
• Easy ways to pack salads over at Eating Bird Food.
• Greatist tells you how to know if you're dehydrated (it might not be as obvious as you think).
• If you love road trips as much as I do, you know how difficult it can be to find a road-friendly meal (and save calories for the good stuff at your destinations!). Prevention has some great suggestions for roadside, beach, or barbecue meals.

Short Intense Interval Workout

Yesterday, I didn't have much time to fit in a workout, but I wanted to get something good in anyway. Here's what I ended up doing. This works out your entire body (upper body, core, and lower body) while getting in a good calorie burn through the cardio intervals. If you have more time, repeat the cardio intervals and strength set a third time!

Pro Tip: if you don't take any breaks between sets, you get done faster and also rev up your metabolism more by keeping your heart rate up!

(1) 5 MINUTE  WARM UP  POWER  WALK
For me, that's walking at between 4-4.5 MPH. As I've noted before, all speeds are for my 5'9" frame. Figure out what a "power walk," "jog," "run," and "sprint" are for yourself.

(2) CARDIO  INTERVALS - 5 minutes
Sprint @ 8 MPH for 1 minute
Jog @ 6 MPH for 1 minute
>> Alternate for 5 minutes (so you do three 8 MPH minutes and two 6 MPH)

(3) STRENGTH  SET
Squats - x25

Tip 1: keep your back straight and your weight in your heels and sit as far back as you can without falling over
Tip 2: for added difficulty, hold a medicine ball like a ballerina (arms curved)

Push Ups - x25

Tip 1: if you can't do 25 push ups -- do as many as you possibly can in the regular position, then let your knees touch the ground (making sure that your body is a straight line from your head to your knees) for as many modified push ups as you can do
Tip 2: some great ways to perfect your push up form are here.

Plank - hold for 1 minute
You have two options:

Option 1
Tip: make sure your body is a straight line from head to feet

Option 2
Tip: the further apart your arms are, the more challenging the plank is

Lunges w/ shoulder press - x20 each side
Hold 8 lb weights in each hand, making "touch down" arms that go up to straight arms as you go down into your lunge.

Tip 1: make sure your front knee does not go past your front toes
Tip 2: your movement should be straight up and down, not forward or backward

Tricep Dips - x15

Tip 1: keep your body as close to the bench as possible for maximum emphasis on your triceps
Tip 2: the straighter your legs are in front of you, the harder the dip is
Tip 3: more pointers on tricep dips here.

(4) REPEAT Cardio Intervals - 5 minutes


(5) REPEAT Strength Set


(6) STRETCH
It's so important to stretch as you feel things tightening during the workout. For example, the backs of my legs are super tight, so I often do leg stretches in the middle of my workout as I feel them getting too tight. And, of course, stretch at the end as well!

Summary
1: 5 minute power walk warm up
2: 5 minute cardio intervals
3: strength set
- squats x25
- push ups x25
- plank for 1 minute
- lunges w/ shoulder press x 20 each side
- tricep dips x15
4: repeat cardio intervals
5: repeat strength set
6: stretch

All pictures are from FitSugar.


Questions? Suggestions? Do you like using cardio intervals? Let me know in the comments!

Links I'm loving today...

• Well + Good's list of the five best and worst nutrition bars. You might be surprised to learn Luna bars are on the worst list!
• A great set of plank variations over at Shape. Plank is an amazing core strengthener, and adding variations helps target all of your core muscles. 
• 10 ways to stay healthy while flying at MindBodyGreen. If it makes flying more pleasant, I'm down...
• Another awesome cardio playlist, this time from Huffington Post.
• I love my strength workouts. They make me feel so strong and capable of doing anything (even if I'm shaking at the end). Livestrong has 8 reasons why women should lift weights besides how awesome you'll feel.
• When is the best time to work out? Greatist has the answer (but I'll summarize: whenever you're most likely to go!)

{ inspiration }

Ok, this week's motivational picture:

Saying my goals for this week out loud:

1. Get in three runs: one long distance, one interval run, one easy mind-clearing jog around the Reservoir
2. Three strength work outs: one full body, one lower body, one upper body. All with cardio intervals (and no slacking on the intervals)
3. Try a new exercise class (which can be a full body workout)
4. Fit in yoga because my body needs it!
5. Finally, keep up the healthy eating, feeding my body with the foods that make it feel its best.

Expect ongoing progress reports!

Weekend Update!

I had four goals for this weekend:

1. Run this 4 mile race in Central Park in under 40 minutes (basically, sub-10 minute miles)
2. Try a new exercise class (maybe at Strala Yoga?)
3. Get in two "Wow I'm sore" strength work outs, one lower body-focused and one upper body-focused (and post them on here!)
4. Eat the foods that make me feel good all day, not the foods that make me feel good for a moment and leave me tired and cranky!

Here's a report on how I did:

1. I ran the race in exactly 40:00. I'm still happy with this time because unfortunately, my boyfriend got a terrible side stitch part way through (some helpful tips on stitches here). I didn't want to run ahead without him, and I thought he might be able to get back into our running groove, but he finally waved me ahead. I booked the last 1.5 miles to try to make up the time and made a 40:00 4 mile race. 10 minute miles aren't the most amazing thing, but it was my first race, so I was happy with it! I'm running another 4 mile race in September, so my goal is to to shave off 30 seconds to a minute for that race. 

I was running the race to support my trainer, Amanda, who runs the race with family, friends, and clients, to celebrate the memory of her father who passed away last year. It was such an honor for me to be included, and I hope to do it again with her next year!

walking to the start line -- I'm the blonde with the pony tail :)

2. Booo I failed at this one. I didn't realize how exhausted I'd be after running the race. I guess it's the adrenaline or going so hard for that last 1.5 miles, but I was left pretty worn out and it was all I could do just to fit in my strength workouts. But Strala's on my list of places to try soon...

3. I just got back from my lower body work out so I can't say for sure, but I have the feeling it'll definitely be leaving me sore tomorrow. My upper body work out was a bit less intense because I did it after the race and was pretty worn out, so I added extra abs to my lower body work out today. At the very least, I fit both of them in! I'll be posting both this week.

4. I was super successful here. I had a great weekend eating-wise, lots of whole foods with lots of veggies, and all my eating out was healthy as well (score!). I also discovered a new meal that I think will be a take-out staple (and I want to learn how to make it at home): shakshuka! Think bell peppers, jalapenos, tomatoes, and eggs in a spicy tomato sauce  that gets scooped up with a whole wheat pita. 

so good!!

All in all, a pretty successful weekend. I'm about to post my plan for this week (as soon as I finish planning it out), and I hope I can meet all of my goals this time!

links I'm loving today...

• Cardio versus strength? Break down of pros and cons at Women's Health Magazine.
• Guess what male celeb is into yoga? Robert Downey Jr!
• I get bored on the treadmill unless I'm doing an interval workout. Here's a good incline interval workout from FitSugar.
• Six healthy twists on granola (which is normally super high in calories).
• Great guide on how to pick a healthy cereal over at Self.
• LOVE this butt-firming yoga sequence on FitSugar.

Food for Thought

a word (or 30) on gluten-free...
I find this new trend so frustrating. There is nothing wrong with gluten! It's a normal, natural ingredient. Fitness Magazine does a great job breaking down the misconceptions about gluten in this article. In particular, the article notes that if you don't have an actual allergy or intolerance (and if you're over age 20 you'd probably have figured it out by now), going gluten free "won't make you lose weight and it won't enhance sports performance."

besides, who wants to give up bread forever?

some links...
Too many links in one day? I love seeing interesting links to browse through, and these are some great recipes:

• ginger-lime shrimp salad from Tasting Table
• scallops with gingered mango-tomato salsa from Dorie Greenspan
• roasted zucchini, black bean, and goat cheese enchiladas from Sprouted Kitchen
• string beans with garlic and ginger from the New York Times
• honey yogurt berry pops from Joylicious

these healthy pops need to be made this weekend

{ inspiration }

One of my favorite New York fitness bloggers, Fit Chick in the City, does something called "Say It Do It" -- you say your fitness goals in public so that you feel more accountable. 

(thanks to uplift studios for posting this on their Facebook -- I love it!)

Today, I'm starting small with my fitness and health goals for this weekend.

Saying my goals for this weekend out loud....

1. Run this 4 mile race in Central Park in under 40 minutes (basically, sub-10 minute miles)
2. Try a new exercise class (maybe at Strala Yoga?)
3. Get in two "Wow I'm sore" strength work outs, one lower body-focused and one upper body-focused (and post them on here!)
4. Eat the foods that make me feel good all day, not the foods that make me feel good for a moment and leave me tired and cranky!

I'll report back on Sunday evening!

links I'm loving today...

• Beyond Sushi, a no-fish sushi place, looks so cool! I'll have to check it out and report back.
• Some delicious pre-work out snacks over at Self. (For the yogurt parfait, I'd swap non-fat for reduced fat. It's usually 20-50 calories more, but the fat enables your body to better process all the nutrients you're getting.)
• To those lucky enough to be spending time on the far reaches of Long Island: Hamptons biking guide.
• Does spinning bulk up your quads? The answer is at well+good. (Spoiler: no, not really)
• Want to get paid to work out? Interesting concept that rewards web-logged activity with points that you can redeem for prizes.
• Tips on how to get the most out of the core-killing boat pose.
• Themed running races! Including zombies, twinkies and hot dogs, and the Empire State Building.
• Harder ways to do push ups. Love the spider man one!

The power of a run

Two days ago I wrote about scheduling work outs. Today I'm writing about doing what feels right. Oops?

I had a really rough second half of my work day, complete with computer failures, a miserable commute (stuck waiting for a subway for 15 minutes at the Times Square platform in 85+ degree heat), and then my dog was a huge pain while I tried to walk him. I called my mom to catch up and ended up just wanting to snap at her over everything. Clearly, I wasn't in the best mood.

I had postponed my morning strength work out to the evening so that I could fit in an extra hour and a half of sleep after an evening event last night ran much later than expected. I'm glad I did, since the sleep was needed, but I am equally glad that instead of doing a strength work out, I did what felt right: I ran.

After a rough day when all you think you want to do is curl up in bed, sometimes getting outside and doing something physical can make all the difference in the world. I ran a loop around the Reservoir as the sun was setting and saw something along the lines of this:

How could I stay in a bad mood when I was seeing this?

I'm so glad that I listened to what I felt like I needed physically (as opposed to mentally -- my brain just wanted chocolate). My run totally turned my day around.

links I'm loving today...

• Berry cobblers are so delicious and summery, but most contain tons of butter and sugar in addition to the fiber and antioxidants that berries hold. This cobbler is a healthy take on the summer classic.
• A list of foods that help fight bloat. Need to stock up on some pre-beach day!
• These pancakes are happening this weekend. Blueberries AND coconut? With no flour? So intrigued...
• Speaking of the weekend, here are some delicious looking low calorie summer cocktail recipes.
• If only I had a pool where I could do this pool-based work out!
• Oooh calorie counts on Pinkberry and their toppings!
• Self's excellent guide to the different kinds of fats.

Morning Exercise

Morning work outs are always a bit rough for me. All I want to do when I wake up is eat breakfast, read my email and the news, and savor my extra large cup of black tea (with almond milk, my current milk-replacement-obsession).

But, since I'm working at a law firm this summer, mornings are the safest time to work out. If I don't go in the morning I'm roughly 87% less likely to work out. So I've had to work at stream lining both my breakfast and my getting ready for work process. Here are a few tips I've found to be super useful for getting myself going.

Although getting to run around the gorgeous Jackie O. Reservoir in Central Park should be motivation enough!

Before the Gym/Run:

• Get enough sleep. This one's obvious, right? I rarely miss a morning work out if I made sure to get more than 7 hours of sleep the night before, but I can't tell you how many missed work outs are the product of a late night.
• Make your breakfast beforehand. Having breakfast ready for you when you get back from the gym is always a nice treat, and there are lots of ways to make this happen. For example, if you're doing a smoothie for breakfast, whip it up quickly and drink 1/4 or 1/3 before heading to your work out, leaving the rest in the fridge. You have breakfast waiting for you when you get back! Yes, food keeps me motivated. Martha Stewart has a list of 40 healthy smoothies here. 
• Have your gym clothes ready to hop into. I leave what I'm going to wear hanging on my bedroom doorknob so I can throw it on quickly and don't waste time contemplating what to wear.
• Drink some water. I find that I wake up pretty parched, so I try to drink a small glass of water before heading out. It makes me feel better the entire time I'm exercising.

During:

• STRETCH. This one is so incredibly important. You really have to slowly ease your body into movement because it's been basically motionless through most of the night, which is why you feel so stiff when you wake up. You are way more likely to injure yourself if you don't properly stretch (trust me, I've learned that lesson the hard way... just ask my ankle!).
• WARM UP. Also, incredibly important in the morning. My trainer, Amanda, always makes me power walk then jog at least 1/2 a mile before starting a training session, and she recommends 1 mile for any workout involving sprinting. Greatist has a nice overview of how to warm up before working out here.
• Have a plan. I have a series of work outs in the "notes" section of my phone so that I don't have to think about what I'm doing or when to do it. Fuzzy morning brain can mean you waste time contemplating things at the gym. Having a plan helps avoid that. I'll post some of my work out plans in the future, but for now, there's a great sample of a work out plan at Fit Chick in the City.
• Have a good playlist. Obviously, this one is huge. Motivation through music is especially important when you're feeling sluggish in the morning! Shape has some awesome recommendations here. I'm loving Kanye and Jay-Z's "No Church in the Wild" as my getting-into-my-morning-groove song.

My current morning run playlist. Don't mock the Flo Rida and Pitbull... their beats keep my feet going!

After the Gym/Run:

• Take hair washing out of the equation. I am a HUGE fan of dry shampoo. I have long, thick hair, so washing it every day is both unhealthy for it and a major pain. Dry shampoo takes away the "but my hair will look dirty" excuse to avoid exercising. There are a bunch of tips on keeping your hair looking presentable post-work out here.
• Know what you're wearing to work. I wrote earlier about how I plan out my work outs at the beginning of the week. Yep, you guessed it, I try to plan out my work outfits for the week on Sunday evenings as well. It honestly takes about five minutes to put things together and it takes out the 20 minutes of debating what outfit to wear in the morning while I'm still blinking the sleep out of my eyes. Having Cher's kick-ass outfit selection computer program in Clueless would clearly be better, but until I get that, making an outfit plan at the beginning of the week will have to do.

Don't we all want one of these programs??

Any other tips for getting in a morning work out and getting out the door faster?

Making exercise happen

I think most people would describe their schedules anywhere from "busy" to "hectic." If you wake up planning to exercise without a clear plan, a million things can get in the way. I used to have the goal of "working out five days a week." But I had no clear set up beyond "I should exercise..."

When I started working this summer, I began to schedule out my exercise plan for the week every Sunday night and it made a BIG difference in my work out frequency. My trainer gave me a suggested plan (2-3 runs, 3-4 strength and cardio interval work outs, and 1 yoga class, based on my goals of toning and increasing endurance). I look at my schedule for the week, check the weather forecast to figure out which are the best days for my outdoor runs, and then try to plan. 

Looks like I'm doing my long run Wednesday morning to avoid the heat... 

My plan doesn't always happen exactly, but most plans don't. Having an hour at a certain time set aside for a specific exercise plan or goal really helps me personally. 

Here's what my exercise schedule might look like. Obviously this would differ for everyone, depending on your specific goals, but generally my schedule goes something like this:

Monday -- 6:45-7:30 AM -- running (intervals, take extra time to stretch)
Tuesday -- 6:30-7:30 AM -- strength work out with cardio intervals (total body, lower body emphasis)
Wednesday -- 6:30-7:30 AM -- long run (4-5 miles, take extra time to stretch)
Thursday -- 6:30-7:30 AM -- strength work out with cardio intervals (lower body)
Friday -- 6:30-7:30 AM -- strength work out with cardio intervals (upper body)
Saturday -- 9:00-10:00 AM -- low-impact run, cycling, etc.
Sunday -- 9:00-10:00 AM -- vinyasa yoga flow

Would love to hear others' experiences with planning out work outs!

How I started... and a quick workout and recipe

The idea of running a mile seemed impossible to me less than a year ago. In middle school P.E. class, I would huff and puff, desperately trying to meet the 11 minute mile "suggested time," and always complete it in a miserable 14 or 15 minutes. I blamed it on the exercise-induced asthma a doctor had said I might have (ignoring the fact that he had gone on to say I was probably just out of shape). I had gotten a black belt in TaeKwonDo when I was 12, but I abandoned martial arts at 13. 

After losing and gaining weight multiple times in college, I had stayed at what I refer to as my "happy weight" for two years when I gained back quite a bit during my first year of law school and summer internship. Finally I realized I was sick of it -- I hated being unhappy with how clothes fit me, mostly, but I also realized that at 23, there was no way I should be unhappy about my body.

In August 2011 I started working with Amanda, my personal trainer. I've continued to meet with her every other week and I cannot say enough about how amazing she is. Working with Amanda has been the best investment I've ever made in my health, and I will have SO much more to write about her in the future.

The incredible thing about getting fitter and healthier is the changes you feel. As I started doing more strength training and slowly working up to running more than 1-2 miles at a time, I saw differences in my energy level, the food I enjoyed, and even my happiness. I don't feel tired and sluggish throughout the day anymore. I don't eat meat other than fish because it doesn't make me feel good. The changes have been pretty incredible in under a year. 

I've also become a huge nerd who loves reading about fitness, seeking out cool new exercise classes to supplement my own work outs and runs, cooking healthy recipes, and trying new restaurants that specialize in vegan or vegetarian food.


I'm writing this while drinking a really tasty protein shake (the most recent addition to my healthy and quick meal rotation -- recipe below!) after doing a short interval run that my trainer suggested I throw in to boost my cardio work.

Interval Run - 30 Minutes
Note -- I am 5'9" and have long legs, so adjust the speed so that, roughly, the "4 mph" speed makes you breathe hard but you could have a conversation, the "6 mph" speed is a comfortable jog, the "7mph" speed is a run, and the "8 mph" speed is a full out sprint where you can't even mouth the words to the song you're listening to.

Time	What to do
0:00-2:00	power walking @ 4.0 mph, 0 incline
2:01-4:00	power walking @ 4.2 mph, 4 incline
4:01-6:00	power walking @ 4.2 mph, 5 incline
6:01-8:00	power walking @ 4.2 mph, 6 incline
8:01-10:30	jogging @ 6 mph, 0 incline
10:31-11:00	sprinting @ 8 mph, 0 incline
11:01-11:30	jogging @ 6 mph, 0 incline repeat jogging and sprinting in 30 second intervals
20:01-23:00	power walking @ 4 mph, 2 incline
23:01-24:00	running @ 7 mph, 1 incline
24:01-25:00	running @ 7 mph, 2 incline
25:01-26:00	running @ 7 mph, 3 incline
26:01-27:00	running @ 7 mph, 4 incline
27:01-28:30	power walking @ 4 mph, 0 incline
28:31-30:00	slow walk to lower heart rate

This seems way more detailed than it is. Basically, power walk for the first 10 minutes while raising the incline consistently throughout. Then, jog for 2 minutes to get comfortable before going into 10 minutes of 30 second intervals, alternating between jogging and sprinting. In the last 10 minutes, you lower your heart rate with a power walk for 3 minutes, then run at increasingly difficult inclines for 4 minutes, before you bring down your heart rate for the final 3 minutes. And, of course, stretch after!


Protein Shake
1 scoop protein powder
1 c. Blue Diamond Unsweetened Vanilla Almond Milk
1/2 c. water
1 banana, broken into pieces
Ice
Sprinkle of hemp hearts
Shake of cinnamon
Squeeze of Agave Syrup

Throw it all in a blender and give it a whirl. A great post-gym mini-meal.