You missed your chance.  Despite all of your impressive lifts, stylish muscle tees, and attention-getting grunts, you could not convince the free-weighting female across the room to marvel at your muscles or swoon at your sweat.  Sorry, fellas, I’m not interested.

Where did you go wrong?  How did you fail to win my affections?

My final blog entry as a single woman will be words of advice to all those beautiful men at the gym who are looking for love.  With this handy rulebook of gym tips for guys, you’ll be sure to capture the hearts of all the ladies who catch a glimpse of your chiseled bodies from across the room.

Rule #1: Never Underestimate Cardio.

Cardio is an essential life-saving skill, promoting heart health and making you capable of outrunning zombie attacks.  But it’s also a seriously great way to meet and impress the ladies.  Have you noticed that women tend to gravitate towards the treadmills, ellipticals, and cardio equipment at the gym?  Before you dismiss these machines as being unmanly, did you ever consider that some of us may be looking for a running buddy?  One of my first dates with my soon-to-be husband was going for a 5K jog around our college campus.  It was a great opportunity to get to know each other better; our conversation changed with the scenery, and since then, we’ve spent countless miles running together during charity races, study breaks, or weekend dates.

Embrace cardio.  Add some interval sprints on the treadmill into your standard weight-lifting routine, or try taking a 10-minute warm-up or cool-down run on either side of your workout.  Your body will appreciate a new challenge, and you may attract the eye of a glistening heartthrob on the treadmill next to you. 

A final bonus: if you’re running outside, you have the opportunity to be SHIRTLESS.  What better way to show off your tremendous pecs and biceps?

Rule #2: Don’t smell.

“But it’s the gym!  I’m supposed to smell!”

I agree entirely.  The gym is no place to be fancy, and a post-workout shower is much more purposeful than a pre-workout one. 

But here’s the catch: if you arrive at the gym ALREADY SMELLING LIKE USED SOCKS, you’re going to have terrible luck convincing any woman to go on a date with you.  A cloud of odor should not follow you into the room before you’ve even broken a sweat. 

HOW ATTRACTIVE YOU THINK YOU ARE:

HOW ATTRACTIVE YOU REALLY ARE:

This rule is easy but essential.  Seriously.  Deodorant was invented for a reason.

Rule #3: Don’t put so much effort into your clothing.

Stereotypically, this problem is associated with females more than males, but I’ve noticed plenty of guys who take way too much into account when dressing up for their workout.

What is with the tall black socks?  It seems to be a fashion trend in the weight room.  Do they make you work harder?  No.  They hide your embarrassingly undersized calves.

The same goes for homemade sleeveless t-shirts, which are crafted by taking a normal t-shirt, cutting off the sleeves, and leaving gaping holes underneath the armpits.  Although I can understand the potential cooling effects or increased range of motion that this modification allows, the fact that you took time out of your day to effectively ruin a good t-shirt suggests to me that you prioritize your looks a little too much.

Interestingly, the gentlemen at the gym who smell the worst often dress the best.  Looking good doesn’t help your case if you still smell like used socks.  See Rule #2.

Rule #4: Clean up after yourself.

You’re feeling awesome.  You’re incredibly proud of your accomplishment.  You just finished your bench-pressing for the day.  Yes.  Five sets, 10 reps, all with flawless form.  You used those weights.  Yes.  Those two 70-pound dumbbells.  You ARE awesome.  There they sit, in the middle of the floor, like medals of honor.  You decide to leave them out so that everyone has the honor of seeing them.  Everyone is so proud of you.

Except for that klutzy gym girl who will inevitably TRIP over your weights at some point during her workout.

This one is definitely my gym pet peeve: failing to re-rack your weights.  Ladies really don’t care for dumbbell obstacle courses.  Not only is leaving out your weights incredibly inconsiderate, but it’s also a sign of weakness.  Are your muscles really sooooooo fatigued that you can’t even re-rack your own weights?  You’re going to make a girl finish your workout for you by making her put your equipment away?  You call yourself macho?!  Re-rack your weights!!

Rule #5: Turn down your music.

As someone who double-majored in Music, I’ll agree that listening to music while you work out can be motivating, inspiring, focusing, and even sexy.  However, if the music blasting from your headphones is so loud that I can sing along, I will not find you attractive.  Premature deafness is not sexy. 

Nor will I make any attempt to speak to you, because you’ll obviously be unable to hear me anyway.

Rule #6: Drop it, don’t throw it.

This is my other gym pet peeve: announcing that you’ve completed your workout by slamming your weights to the ground.  I am not impressed by how much noise you can make, or how severely you can vibrate the floor.  I am not interested in dating cavemen.

On the contrary, when I hear a noise like this, I will either be terrified or annoyed.  Having been CPR-certified for all of my adult life, I am trained to react to emergency situations, and I will normally assume that you just crushed yourself.  When I discover that you’re actually fine, it’s unlikely that I’ll swoon with relief and fall in love with you.

Rule #7: Don’t assume that I have no idea what I’m doing.

One time at the gym, I was attempting to do squats while standing on the round side of a Bosu ball, but I was having slight difficulty securing my balance.  A kind young man told me that I was standing on the ball incorrectly. “Flip it over!” he called to me as he walked by, smiling at my adorable inadequacy.

Of course, he had no idea that I was a certified personal trainer.  Nor did he know that “BOSU” actually stands for “BOth Sides Up,” meaning that there is no incorrect side to use.

Poor fella didn’t stand a chance.

Just because I’m a tiny blonde chick in the weight room doesn’t mean that I’m clueless.  I know that weight training benefits my gender as well, aiding in maintaining my body weight, building bone density, and producing muscular hypertrophy.  My muscles work just like a man’s, adhering to the Sliding Filament Theory where an electrical impulse triggers the release of calcium, which activates troponin, which causes a conformational shift in tropomyosin, which reveals actin binding sites to globular myosin heads so that my muscles can contract. 

If you’d like to start a conversation about your workout routine and offer suggestions to vary it, I’d love to have a chat with you.  If I’m about to drop a weight on my head, feel free to rescue me.  Otherwise, please assume that I know my stuff.

Tiny blonde chicks at the gym are a rarity.

My apologies to anyone who may have been expecting an entry with more scientific findings included in it.  Further research is needed on the most effective courtship behaviors during physical activity in a gym setting, but according to observational data compiled by Hamilton (2012), obeying these rules may help gentlemen get a second glance from female fitness participants.

Have a great May!  I sure will!

~*~

Organic foods are food products that have been grown, handled, and produced without the use of artificial additives, pesticides, or chemicals that influence the natural development of the product.  Virtually any food can be organic, but the most common ones are fruits and vegetables.  For a product to be marketed as “organic,” it must meet well-regulated USDA standards.

“Organic” has become synonymous with “healthy” in pop culture.  In a study by Zhao et al., 72% of study participants reported organic foods to be “more healthy” than conventional ones, and 51% claimed that organic farming methods are “more environmentally friendly” (Zhao et al., 2007).   But do organic foods really deserve this “health halo?”  Read on:

Note: for the purposes of this discussion, I will only be addressing the nutrition myths surrounding organic foods, not organic foods’ effects on the environment.

Myth #1: Organic food is more nutritious than conventional food.

The scientific evidence is inconclusive on this one.

One of the most recent scientific studies I found regarding this issue was from 2011, where Hunter et al. reported that organic foods have about a 5.7% higher content of micronutrients than conventionally-grown equivalents. 

5.7%.  Significant difference?  Yes!  But, meaningful?  Chances are that your body is not going to be saying, “Gee, today was great!  I got a whole bunch of vitamins and minerals… but man, I could’ve used 5% more… I’m going to take this issue up with the brain!”

Other studies have reported higher differences.  An influential 2001 study indicated higher levels of the following vitamins and minerals in organic foods: iron (27%), vitamin C (27%), magnesium (30%), and phosphorous (14%) (Worthington, 2001).  However, when examining the total number of organic foods studies, only 50% of the studies find organic superiority, while the other 50% report no differences in the two sources (Williamson, 2007).

Even in the most meticulous assessments, science is limited in its ability to control for other variables that could affect nutritional quality of the foods.  For example, Magkos (2003) noted during a review of studies that many findings depended on the season, the crop of interest, the specific nutrients, and even different parts of the plants!

What’s the health goal, then?  One word: VARIETY. 

The body is best served when multiple fruits and vegetables consumed daily in order to fulfill micronutrient needs.  Organic foods are costly, and if an all-organic lifestyle is going to limit your ability to buy lots of different products, you may be doing more harm than good (Magkos, 2003).  The money that you spend on a pound of organic apples, for example, could be spent buying a handful of apples, carrots, peppers, squash, and tomatoes conventionally for lower prices and result in a much more comprehensive nutrient intake.  Focus on a variety of food sources to maximize your nutrient intake in a low-calorie way.

Myth #2: Organic food is safer than conventional food because it has less pesticides.

Ever heard of the “Dirty Dozen” and the “Clean Fifteen?”  These lists are released annually every year to indicate the food products that contain the most pesticides, which are chemical agents used to protect items from pests while they are grown.  Pesticides have been linked to cancer because of their carcinogenic effects, and others may negatively affect the nervous and endocrine systems (EPA, 2012). 

Organically grown foods are, indeed, lower in pesticides than conventionally grown foods (EWG, 2012).  HOWEVER, the amount of pesticides on conventional foods are NOT an overwhelming health concern.  The FDA sets the upper limits for how much pesticide residue can remain on commercial foods and, along with the USDA and EPA, routinely regulates the safety of commercial foods.  If pesticide amounts were too high for human consumption and deemed unsafe, the so-called dirty dozen would NOT be allowed on grocery store shelves.  Studies show that pesticide amounts are usually safely below the set ceilings (Magkos, 2003).

Furthermore, despite their organically grown nature, organic foods can have pesticide residues on them as well, either as “organic pesticides” used in farming techniques, cross-contamination from other farms, or during transport (Magkos, 2003; ADA, 1990). This means that organic foods are not pesticide-free.  Also, they’re just as likely to be contaminated with harmful products as conventional foods.  Plus, washing foods or removing outer leaves and layers before consumption can remove many pesticides from the food (FDA, 2009), serving as a more budget-friendly way to reduce your pesticide consumption.

Here’s the bottom line: pesticides are dangerous, but the amount in conventional foods is not a significant health concern for most populations.  The benefits of fruits and vegetables outweigh the risks of consuming trivial amounts.  Again, VARIETY becomes a beneficial strategy: consuming different types of foods can dilute the concentration of pesticides and supply the body with enough nutrients to fight any potentially harmful effects.

Myth #3: Organic food tastes better.

The claim is that, because it’s grown without hormones, pesticides, or artificial chemicals, organic food tastes better than conventional food.  But in reality, this one depends on who you ask and comes down to personal preference.  And when listening to claims from other sources, it’s incredibly important to analyze their biases.  For example, check out the following quotes:

“Among the well-designed studies that have found differences [in organic and conventional taste tests], the vast majority favor organic produce.” – ORGANIC-CENTER.ORG

“Organically grown foods are not inherently tastier than conventionally grown foods.” – QUACKWATCH.ORG

“Taste is definitely an individual matter, but hundreds of gourmet chefs across the nation are choosing organic food to prepare because they believe it has superior taste and quality.” – ORGANIC.ORG

Listen to the speaker, not what’s said.  Even when third-party authorities cite scientific sources for findings of superior taste, they sometimes fail to mention any sources that may not support their agenda and dismiss the need for further research due to their personal biases.

Scientific research, however, is the idealized standard for something free of bias, reporting both sides of the story without making any illogical jumps to conclusions.  Examine the following study by Zhao et al. in 2007 to see a thorough, well-controlled “consumer sensory analysis” experiment.  These scientists concluded that the differences in taste “did not show any significant difference with respect to overall liking, overall flavor intensity, and bitterness intensity.”

Although there is plenty of research that still needs to be done on the matter, the current scientific literature does not support superior taste of organic foods.  A simple hint for helping your food taste better is to buy it in season and to consume it when it’s fresh and ready to eat, whether it’s organic or not.

~*~

To sum up, your body is not going to distinguish the differences between organic and conventional food sources.  Because the nutritional content differences are inconsistent, the pesticide concerns are negligible, and the taste comparisons are completely due to individual preferences, we cannot declare organic foods the winner in the personal health debate at this time.  Consuming a variety of fruits and vegetables in abundant amounts will positively impact your health, regardless of the source of these products.  Even the president of the EWG, the agency that sponsors the Dirty Dozen and Clean Fifteen lists, acknowledges this fact.

However, there are claims that organic foods are better for the environment because they reduce the need for pesticides, utilize smaller farms, and promote a more “back-to-nature” culture and appeal.  My research background is not in environmental health, and I am not qualified to address myths related to the environmental impact of organic foods.  If you happen to be an expert on the subject and would like to contribute your knowledge, I would love to discuss it!

From the perspective of personal nutrition, though, organic foods at this time cannot scientifically be considered “more healthy” than conventional food sources.  For more information on this topic, please check out the following sources:

* The American Dietetic Association and its “Perspective on the Benefits of Organic Foods”

* The Environmental Walking Group for the “Dirty Dozen” and “Clean Fifteen” lists

* The Food and Drug Administration for pesticides and food safety information

* The US Department of Agriculture for info on organic standards, certification, and facts

* The Mayo Clinic, which provides an objective look at organic pros and cons

Also, the following scientific studies were used to help prepare this entry:

Hunter, D., Foster, M., McArthur, J. O., Ojha, R., Petocz, P., & Samman, S. (2011).  Evaluation of the micronutrient composition of plant foods produced by organic and conventional agricultural methods.  Critical Reviews of Food Science Nutrition, 51, 571-582.

Magkos, F., Arvaniti, F., & Zampelas, A. (2003).  Organic food: Nutritious food or food for thought?  A review of the evidence.  International Journal of Food Sciences and Nutrition, 54, 357-371.

Magkos, F., Arvaniti, F., & Zampelas, A. (2003).  Putting the safety of organic foods into perspective.  Nutrition Research Reviews, 16, 211-221.

Williamson, C. S. (2007).  Is organic food better for our health?  Nutrition Bulletin, 32, 104-108.

Zhao, X., Chambers, E., Matta, Z., Loughin, T. M., & Carey, E. E. (2007).  Consumer sensory analysis of organically and conventionally grown vegetables.  Journal of Food Sciences, 72, S87-S93. http://www.ncbi.nlm.nih.gov/pubmed/17995860

~*~

Special thanks to my Consumer Health students, who inspired this Nutrition MythBusters edition!

If I look back on my run on Monday I thought about not doing it that day too. So I had drank a few more beers than I should have on Sunday afternoon and when I had the time to run it was hot and sunny. Despite these excuses I did my 3 mile run! During the run I didn’t feel good because I was a little dehydrated and my face was bright as a tomato and if anyone I knew would have driven past me I may have hitched a ride back. But I did it! So that brings me to Tuesday. On Tuesday I didn’t know if I was going to have the time to run but I decided to squeeze a 4 mile run in before a personal training session. I knew I only had a little window and if I didn’t hurry I wouldn’t be back in time. So I set out on the 4 miles… my legs were tired from the day before but it wasn’t bad. I wasn’t feeling sick to my stomach like the day before so that was a plus as well. Since I felt better I started out way to fast, and half way through I had to stop and rest. Not for long though because remember I had to hurry because of the client. Well, I made it back with plenty of time to cool down and stretch. Then I waited and waited and waited and the client didn’t show. That made me realize that I was glad I squeezed that run in and if I would have not run I would have been upset at myself for not doing it.

So as I keep rambling on about my runs just this week and what has gone through my mind in these past three days I’m sure these are some of the same feelings and issues that you may struggle with as well. On my run today, remember, I was tired and it looked like it was going to rain, I thought about these excuses. I started out very, very slow and just tried to enjoy the outside and let my mind drift to other things besides what I was doing. Running is a stress reliever for me, and it helps me to think about business or personal issues that I’m dealing with. So as all these things were flooding to my tired brain I started to feel more awake and I thought about these excuses and was tickled to think of what I was conjuring up to not exercise. As a personal trainer I shouldn’t think like this but in all reality I’m human like everyone. So if as a professional I can feel this way and know how important it is for your body to exercise, then I can only imagine why people struggle to exercise. Half way through my run I noticed I was running faster and still thinking of these excuses, and what I wanted to convey on this blog.

This is when I decided the only person that can change you is YOU! You are the one making the excuses! Despite what the excuse may be, work around it and figure out a way to make it work. It doesn’t matter what you do just, MOVE!!! Something is better than nothing! As it started to rain and I had one more mile to go but I felt invigorated. I can’t change Mother Nature whether it’s too hot, cold or rainy, however I can appropriately dress for the occasion and end the excuses. So I got a little wet, but I was wet with sweat already and it actually felt nice. I wouldn’t recommend going if it was lightning and thundering but this was just a nice spring rain.

So help yourself by starting something. Walk or ride your bike in your neighborhood, swim, get a workout buddy, join a gym or seek a fitness professional. Remember the excuses are always going to be there but you need to find what will help keep you accountable to your exercise routine. Everyone is driven differently so do what helps you the most and when the excuses arise, figure out how you can work around them.

So stop the excuses! Start something! Just move! Your body will thank you! And YOU will reap the benefits!

Water bottle
I bring my reusable stainless steel water bottle with me almost everywhere: when going shopping, to the park, I even keep a bottle filled with water in my car at all time. Staying hydrated is important and I drink water to prevent dehydration instead of drinking water when I’m already dehydrated (thirst is already a sign of dehydration).
DeCore Fitness offers chilled water bottles for you every time you come in, so don’t forget to grab a bottle from the fridge before you begin your workout. DeCore also has a cold water dispenser for your convenience if you prefer to use your own reusable bottle. I personally prefer using my own bottle because it has a flip straw that allows me to drink up comfortably without having to tilt my head back in order to take a sip from a regular plastic bottle. It’s helpful especially when running or walking because I can continue my workout and drink at the same time.

Snacks
It’s recommended that a large meal is not consumed 2 hours or less before a workout. A snack, however, can (and should) be eaten 1 hour to 30 minutes before a workout (for some of us half an hour isn’t enough time to digest the snack so opt out for an hour if you feel like you need more time). It’s also important to eat after a workout. Having a snack before a workout and after a workout helps me to stay energetic all day without swings of energy. I also recommend to all my clients that they all eat a small snack before they meet with me. It may seem contradicting to some since many people are trying to lose weight, but having enough energy is crucial to a good workout (the more energy you have -> the more you can push yourself -> the more calories you burn -> the more weight you lose). Having a snack after a workout helps to keep your body from going into a “starvation mode” when the body slows down metabolism. When your body slows its metabolism it makes it much more difficult to lose weight. Try to have a snack no later than 2 hours after your workout, but the sooner the better.I usually have fruit or grains in a form of a granola bar before or after a workout. Fruit digests in 20 minutes if eaten on an empty stomach and is perfect on the go. Fruit and grains contain carbohydrates which are what the body uses during a typical workout. After the workout it’s important to stay hydrated, replenish glycogen in the muscles (carbohydrates are stored in muscles as glycogen- if not replenished soreness and muscle ache will last longer) and have some protein. It’s a misconception that one needs massive amounts of protein after a workout. In reality after a typical weight training workout or a cardio session 5-10g or protein is enough to rebuild and repair the muscles. A granola bar has 6-12g of protein – a perfect blend of good carbs and protein.
I also carry a granola bar with me in my purse as my “emergency” fuel. I try to eat often and not feel hungry for more than 30 minutes so that my metabolism keeps running and burning those calories!

Music player/Headphones/TV
I find it very helpful to listen to music or watch TV during my cardio workouts. DeCore Fitness has two TVs right in front of the cardio machines. Having a stimulus of music or the TV  somehow makes the workout go faster for me! When running outside I use my MP3 player and use headphones that are most comfortable to me. I use sports headphones that wrap around my ears so that they don’t fall off, but everyone should find headphones that work best for them – ear buds, ear pads, wireless or even noise cancelling headphones.

Just make sure that you wipe the headphones down with some disinfecting spray weekly since sweat and bacteria can grow on the plastic and foam which can lead to ear infections or acne.

Workout gloves
Some of us prefer to use gloves especially in the weight room. Gloves provide a cushion for your hands when gripping dumbbells, barbells or machine attachments. Some people prefer to “toughen up” their hands and create calluses which become the natural cushions of the palm.
I am currently looking for a pair of exercise gloves and I’ll be looking for proper fit (not too big or too snug), level of protection (some cushions are softer than others) and ease of putting them on and taking off. No one likes to struggle with taking their gloves off!

Bandages
Having bandaids in my bag is a must! I always put on a bandaid before I go to the gym when I have an existing cut to protect myself and others from germ exposure. I also carry back ups in my bag for existing cuts or any scrapes I might get while working out. I also use bandaids for blisters on my feet. DeCore always has a first aid kit available including bandages, so don’t be afraid to ask if you need them!

Timer/Watch
Depending on the type of workout I might be doing I will use my watch. I don’t need it when I’m on a treadmill, but when I run outside my watch helps me stay on pace as well as keeps me from being late if my run takes longer than I planned. My watch is also helpful when I want to do my own circuit training or running intervals. Sometimes I will also make up a workout, time it, and try to beat my time next time I do that same workout. It’s a good tool if you want to measure your progress.

Extra socks
This might be a bit strange…why would I bring an extra pair of socks with me? Well, this might be a bit TMI, but let’s get real here… my feet sweat a lot! Some people’s feet or palms don’t sweat much, but mine do. After an hour long workout my socks are definitely damp if not wet. In order to  prevent nail fungus, athlete’s foot, blisters and last but definitely not least an unpleasant odor, I change my socks after my workout if I’m not going directly home after the workout. Sometimes before I get home I will run errands or pick up some food after the gym, and running around with wet socks is not pleasant and not healthy. The same goes for an extra T-shirt, shorts and undies- if I know I need to make several stops on my way home, I’ll change into dry clothes if I’m not taking a shower right after my workout.

If you plan on showering and changing into fresh clothes you’d of course bring shower essentials. DeCore has two changing rooms equipped with a shower, sink, towels, and even some hair tools such as blow dryers and hair curlers.

Sunglasses
When I exercise outside sunglasses are a must for me! Not only do they help me see where I’m going in the bright Texas sunlight, but they also protect my eyes from the harmful effects of sun rays. Another important reason for wearing sunglasses is preventing wrinkles around the eyes. When you squint your eyes you risk developing “crow’s feet” wrinkles.
Speaking of the sun, I try to put sunblock on each time I workout outside. I’m not perfect at it and sometimes I forget, but I realise how crucial it is to protect the skin from cancer and premature aging.

p.s. The mustache sunglasses will make you run like a man!

Extra scrunchies
There’s nothing more annoying to me than hair flying around and getting in my face when I’m exercising. It tickles me and distracts me so much! I always carry extra scrunchies, hair bands and bobby pins. I pretty much have one of each in every single bag that I own.

Antiperspirant/Deodorant
Don’t get me wrong- sweating is good for you! I’m not anti-perspiration, I’m just concerned with, ahem, armpit scent. We all know that some days, for no reason our armpits decide to be more sweaty than other days. It just happens! This happens a lot after a long day of work, and when you come to the gym you realise it as soon as you change into your gym clothes. I use an antiperspirant made with natural ingredients which I use in cases of emergency!

I’d absolutely love to know what is in your gym bag! Are you a minimalist or someone who is prepared for any kind of scenario?
Olivia

So I decided to take Pilates as my very first class because:
1. I asked Terri Gonzales, owner and personal trainer, which class would be best to start with and that’s was her suggestion
2. I actually was interested in Pilates to begin with
3. I’m not a morning person and that seemed to be something I could handle first thing in the morning

The class: Mondays and Wednesdays 7:30am-8:30am

I’m not going to lie I was nervous walking in the studio on my first day.  Here’s my before and after thoughts…

My thought: I am going to look so silly—I have never taken a Pilates class before! What if I am way behind everyone else?

Truth: It was not a big deal at all to be the new girl! The instructor, Danzel, took time to explain everything and probably cut me a lot of slack when I was not doing things quite right.

My thought: I am going to feel so awkward walking in on the first day.

Truth: Well I was running late Monday morning for my very first class. Talk about stressful! But I was distracted from my thoughts running wild with worry. And honestly, because the class was small, I felt even less intimidated and I jumped right in. Truthfully the ladies in my class were so nice to me and welcomed me into their group.

My thought: I haven’t worked out in a long time… what if I am really sore afterward?

Truth: I did feel a little sore the day after my first Pilates class. I felt it in my abs the most. But it was tolerable and I felt good knowing that I was getting in better shape. And it was not quite as bad after the second class. I actually felt better because I was moving and stretching!

My thought: I hate getting up early so that is going to make going to the gym even tougher!

Truth: This definitely is the hardest part for me. Late nights + early mornings= difficultly getting up and going! BUT honestly, as much as I had to drag myself out of bed, once I was moving I was happy to be going! HONESTLY! I feel so good about being productive in the morning and most of all sticking with that commitment!

My thought: I’m not a morning person. It takes me a while to feel awake so will that be another issue for me?

Truth: I did feel a little groggy before class but once I got started I felt awake and energized. The stretches and breathing exercises helped to get my blood pumping. Yet it was relaxing enough with the lights off and shades closed.

My thought: I am currently getting adjusted by a chiropractor and trying to get relief for neck and back problems. It’s working but maybe I should feel better first before I start working out?

Truth: So far, the Pilates class has not bothered my neck/back. Even during class, it isn’t bothering me.  We actually use two mats. I think that is nice to have a little extra cushion. Overall, I think that the combination of Pilates classes and chiropractic adjustments will really help me! Awesome!

Perks I hadn’t considered: I noticed after class I was walking around with better posture! Now I have been trying to work on my posture a lot more. All the hours on the computer and at a desk don’t help but I can definitely see the benefits of taking Pilates.

THE VERDICT:  My trial for Pilates was only meant to be one week. But before the second class was over, I had already decided to stick with it! I like everything about it. Danzel mixes it up constantly and class goes by fast! I love the small size of the class!! It definitely is more personalized and I don’t feel like a number at all. The other ladies are nice and friendly. I am excited to go each morning and I DEFINITELY want to stick with it!!!

THIS WEEK: Looking forward to my second week of Pilates! I am even getting up early despite not having classes at A&M.

NEXT WEEK: I am moving on to a Circuit Training With Abs class in addition to taking Pilates. I’m not sure what to expect there… It is going to be tougher I am sure. And I will have to make more time in my schedule but I’m sticking with it all!

PS— If Pilates sounds like something you’d like to try– call and join the class! There is room for more!!

I apologize if it seems like quite some time since I last posted.  Due to my semester courseload, I will only be able to share a new blog post on the first of each month.  However, I am happy to discuss a hot topic in nutrition: dieting rules.  Below are my favorite DO’S AND DON’T'S when seeking to lose weight.  Read on!

DO: Look at food labels.

One of the first steps to changing your dietary habits is to become aware of what exactly you’re putting into your body.   Food labels are your guide to a food’s quality.   They are an objective, standardized way for you to compare one food to another and determine the best choice for you.  Using them, you can decide on an appropriate serving size, budget your calories, limit consumption of saturated fats, trans fats, added sugar, and other nutrient-poor calories, and feel a sense of control of your diet.

Not fluent in Food Labelese?  Check out the FDA’s Food Label Walkthrough, a handy resource for consumers to understand what the numbers and recommendations mean. 

DO: Drink more water.

Not only does it help relieve your thirst, but it also keeps your bodily systems refreshed and functioning properly.  In weight loss goals, drinking water can help promote satiety; it mixes with the food in your stomach and helps you feel fuller. 

Drinking more water during the day also lessens the need to quench your thirst from higher-calorie sources.  A 12-oz can of sugary soda adds an extra 150-200 calories to your day.  Similarly, alcohol is a calorie-dense nutrient, containing 7 unwanted calories PER GRAM in your 5 o’clock special.

DO: Make a grocery list.

One way to make healthier calorie decisions is to set the intention to do so.  You can do this by writing a grocery list, which you can use to navigate the supermarket without succumbing to impulse-buys.  Before shopping, browse healthy recipes that incorporate many fruits and vegetables into your meals during the week and pinpoint the ingredients you’ll need to commit to these meals.  Evaluate whether or not you really need the product in your pantry.  Or in the candy jar, if you’re craving something sweet at the checkout line.

DO: Skimp on calorie-dense condiments.

The best way to describe this one is with an example.  Allow me to introduce my friend the baked potato.   Many narrow-minded “experts” claim that high starch content of potatoes classifies them a nutrition no-no.  What’s the problem with starches?  NOTHING.  Starches are complex carbohydrates; they contain fiber and water that will give you long-lasting fullness, and as a plant product, they’re packed with nutrients. 

Potatoes receive their poor reputation by association with high-fat condiments like cheese, sour cream, butter, and bacon bits.  But, if we were to logically follow this definition of “unhealthy,” strawberries would also be bad for you because they taste great with chocolate.  And, you’d better avoid salads, because salad dressing can be loaded with calories…

What’s the verdict here?  Don’t cut out these foods entirely from your diet.  Just go lighter on their condiments.  Narrow your selection of potato toppings, or substitute in lower-calorie options such as onions and red peppers.  And, instead of drowning your lettuce in a thousand islands of Thousand Island, serve your salad dressing on the side.

DO: Eat more frequently during the day.

Studies have shown that eating once every four hours keeps your metabolism – the speed at which your body burns calories – working at its optimal level.  So, eating smaller but more frequent meals and snacks throughout the day will result in more calories burned overall.  Also, this eating pattern keeps your blood sugar more stable throughout the day, making you less prone to the headaches, fatigue, and irritability associated with extreme changes in blood glucose.

This DO is a double-edged sword, though.  It goes hand in hand with my next strategy: 

DO: Focus on quality, not quantity.

Make sure what you eat is coming from a high-quality source.  This means focusing on foods high in fiber, water, vitamins, minerals, and nutrients that you NEED, not extra calories.  Limit your added sugars, enriched grains (such as white bread and white rice), and choose protein sources lower in fat (such as lean meats or beans).  Also aim to consume a rainbow of fruits and vegetables per day.

Finally, remember that any food can be unhealthy if it’s eaten too much.  Read on:

DON’T: Eat mindlessly.

An eye-opening scientific experiment conducted by nutrition professor Brian Wansink in 2005 was called the “Bottomless Soup Bowl Experiment.”  Study participants in the experimental group were invited to eat as much of a bowl of tomato soup that they wanted.  However, the experimenters rigged the soup bowl so that it always refilled itself without the participants noticing.

The result?  Continuous consumption.  Study participants with the refilling bowls ate significantly more soup than the control group who ate from regular bowls.  These findings suggest that humans are likely to rely on visual cues, not hunger cues, as a sign of fullness.  We tend to eat out of habit. We eat food because it’s there.  In a book that he published using the findings, Wansink describes this behavior as “mindless eating.”

The take-home message here is to listen to your hunger cues instead of relying on visual ones.  Eat only when you’re hungry.  Eat slowly, giving yourself time to enjoy the food and digest it properly.  Know the difference between being full and being stuffed.  When you’re no longer hungry, stop, regardless of how much food is left in front of you.  You can always save it for later, or serve yourself on a smaller bowl or plate next time.

Wansink’s full journal article can be read here.

DON’T: Cut out entire food groups.

One of the most ineffective ways that you can change your diet is to completely eliminate certain foods or food groups from your eating, labeling them as “bad,” “forbidden,” or “fattening.”  Pop culture and fad diets are notorious at this.  A popular one is the “low-carb” diet, a weight loss strategy that blames carbs and fat for weight gain, while proteins are valued as the golden nutrient that can do no wrong.

All three macronutrients are important. NONE should be excluded from your diet.  Carbs, found in pastas, breads, rice, and vegetables, play a role in sustaining energy for physical activity and nourishing your brain.  Fat, meanwhile, is used to sustain low-intensity activities and allows for the absorption of fat-soluble vitamins, obtained from many animal products and oils.  Protein is used to build bodily structures such as bones, muscles, and hormones, found in animal products, beans, and legumes.  Although daily recommended amounts vary somewhat, all three of these macronutrients contribute to a healthy diet, and there’s no way to rank these three in value.  Don’t fall for diets that will try to tell you otherwise.

The ideal diet is one that receives an abundance of nutrients from a variety of different sources, but not more than you need.  If you’re seeking to lose weight, aim to cut your daily total number of calories instead of eliminating entire groups.

DON’T: Purchase weight loss pills.

Let me just say this: I am NO FUN to be around when I see an ad for a weight loss pill or product.  Or, depending on your definition of fun, I’m a lot of fun, because smoke starts to come out of my ears and I start yelling at things.

Do not waste your money on weight loss products.  Their ads are deliberately deceptive, full of quackery and false claims.   There are very few of these that you can actually trust.  Unfortunately, there’s very little that the FDA can do about limiting the prevalence of them, because the FDA is not permitted to regulate items marketed as “dietary supplements.”  So, the manufacturers of said products, who are usually more interested in turning a profit than protecting your health, will tell you anything that you want to hear, whether it’s scientifically supported or not.

Any product that tries to tell you that you can lose weight WITHOUT making a change in your lifestyle habits is not worth your trust.  Don’t be deceived by glorious before-after photos, sexy skinny bodies, or an actor wearing a lab coat and offering “medical approval” of a product.  Go talk to your own doctor about it if you’d really like to know more.  But if it sounds too good to be true, it probably is.

I could write an entire blog just on consumer health advice.  However, I feel a desire to go drop-kick something and should change the subject.  Ugh.

Hint: If you want to evaluate the effectiveness of a product, seek info from a reliable source, such as the National Institutes of Health.  The website quackwatch.org is also a good resource for scrutinizing so-called miracle treatments and cures.

DON’T: Starve yourself.

Everything that your body does requires calorie-burning for the energy to carry out its daily functions.  Did you know that your brain needs about 400-600 calories per day from carbs just to carry out conscious processes?  Now, add in all the other organs, muscles, and bodily systems… If you deprive them of the energy they need, they will not function the way they should.  The body prepares for “starvation mode,” desperately trying to conserve everything it has left by shutting down bodily processes to save energy.

Oh, and that extra fat you’re trying to lose?  It’s not going to go anywhere quickly because it’s the body’s last hope for survival.  In a starvation diet, losing weight is actually the LEAST of your problems.

Yes, you must limit your daily caloric intake in order to lose weight.  But restricting yourself to less than 1000 calories per day may do more harm than good, and you should never attempt this sort of lifestyle change without consulting with your doctor first.

DON’T: Beat yourself up when you cave.

Although you want to remain committed to your new dietary decisions, be forgiving of yourself when you slip.  The occasional treat is not going to completely derail your dietary plans, and even if you do take a weight loss detour, it’s never too late to get back on the right track.  Food should not be an obsession… it should simply be enjoyed. 

The Academy of Nutrition and Dietetics has a ton of useful info about dietary recommendations, tips, and tricks to weight loss.  Check it out!  (But not for too long… because it’s a beautiful day in College Station, and you should go outside and play.  Welcome to spring!!)

See you next month! ~*~

In rereading that paragraph, it really sounds worse than (I hope) it is. Let me explain why this matters.

First, I have made recent commitments. I am happily living in College Station, Texas pursuing a degree in a field I love, Agricultural Communications and Journalism, from Texas A&M University. All is set to graduate in December.

My gypsy ways have finally made peace with where I am at and what I am doing… for now.  I have found a degree field that lets me be as diverse as I please. I’m (it’s) part journalist, part photographer, part social media expert, part public relations professional,  part editor and part graphic designer. So far.

But despite making some big commitments in the past year, I still avoid several other pressing areas.

1. Eating healthy/cooking (I hate cooking… and I would eat healthier if it didn’t take so much effort! )
2. Working out and getting fit

I’m not going to lie, I know better on both accounts. And at one point in time, the old me would have really had something to say about the new me skipping breakfast, considering chips and dip my lunch and eating soft pretzels with sugar for dinner.  Oh yeah…and there was that 8 month span I worked so much and was so broke that I skipped breakfast and ate off the drive thru menu every day for lunch and sometimes dinner.  Not something I am particularly proud of.

Did I mention I once considered Dr. Pepper my breakfast? Yes… drinking countless cans of Dr. Pepper each day would be unthinkable to me, just a mere 3 years ago.  Ever hear the saying don’t drink your calories? That phrase was my mantra.  When did water start tasting so boring?!

Now exercise? Well I often lug extremely heavy purses and bags around with me…. Does that count for anything?  How about cross-campus walking, or occasionally running, when I am late for class?  That’s about all I do these days.

Yes, old me… very disappointed.  There was a time when I watched Fitness TV, read Women’s Health, exercised daily, and took my dog for runs just for fun.  Where did that girl go?

I’m beginning to wonder if she was left in Cancun. See, a very motivated healthy version of me booked a vacation to Cancun with a certain boyfriend. She planned it so far in advance that she had plenty of time to focus on being healthy (and tan!).  But she never came home. I did.

Luckily, she took a ton of pictures. I see the old me, happily standing in front of the ocean in a bikini. I remember how good I felt then, healthy and full of energy….

Why the switch? To put it simply, I think she got wore out. She got to a point where she could not do everything she wanted so something had to give. And I made the judgment call on sacrificing on health.

So why don’t I simply start again? Well here’s the problem… the commitment.  I just cannot seem to make it. Sure I have thought about being healthier.  I almost guarantee that a quick glance through my “to-do-book” ( my overachiever version of a to-do-list multiplied by at least  100) would find “start working out”, “take vitamins”, and simply “eat” on there. I just don’t think I have the time and the follow through to really make the commitments.

So those actions go unchecked as new items are added and pages turn. (Ok… eventually I do eat! But is it nutritional? I’m sure I don’t even have to answer that at this point!)

But… that picture from Cancun still hangs on my wall.  I tell myself, I’ll look like that again… when I have TIME.  (More on that concept in blogs to come.)

Today, I decided to make another step in the process of overcoming my possible commitment issue. With a little encouragement and positive feedback from Terri I hope this photo will motivate me to stick with my plan to work out at DeCore Fitness Studio! I decided to commit to personal training classes with Terri and training with her… and blog about it along the way.

I’m not sure what to expect at the gym, what I will think, feel, say or write.  But I’ll say one thing…  I am committed!

And this blog is going to hold me to it!
Jenna

Appetizer

Tossed green salad with walnuts, beets, and cranberries

Main Course

Crepes with mushroom filling
Stuffed tomatoes with vegetables and wild rice

Dessert

Dark chocolate mousse with strawberries

Tossed green salad
Ingredients (serves 2)

• 4 c. mixed baby greens
• 1/4 c. walnuts
• 2 tbs dried cranberries
• 1/2 small-medium beet
• 2 tbs white balsamic pear infused vinegar (or balsamic vinegar)
• 3/4 tsp honey or agave syrup
• Salt and pepper to taste

Preparation
Boil or steam one small beet (around 2″ in diameter) until toothpick goes in easily. Cool and peel off the skin. Cut into half circles. Whisk together the vinegar, honey, salt and pepper. Toss with all of the ingredients right before serving.

Crepes with mushroom filling (from allrecipes.com)
Ingredients (serves 4)

• 1/2 c. soy milk
• 1/2 c. water
• 1/4 c. melted soy margarine (or butter)
• 1 tbs sugar
• 1 c. unbleached all-purpose flour
• 1/4 tsp salt

In a large mixing bowl, blend soy milk, water, 1/4 cup margarine, sugar, syrup, flour, and salt. Cover and chill the mixture for 2 hours.
Lightly grease a 5 to 6 inch skillet with some soy margarine. Heat the skillet until hot. Pour approximately 3 tablespoons batter into the skillet. Swirl to make the batter cover the skillet’s bottom. Cook until golden, flip and cook on opposite side.

Mushroom filling (from foodnetwork.com)
Ingredients 

• 3 tbs soy butter (or dairy butter)
• 1 pound of wild or baby portabello mushrooms
• 2 thyme springs
• Salt and pepper to taste
• 2/3 c. soy milk (or heavy cream)
• 1/4 c. chopped parsley
• 1 tbs white flour (if using soy milk)

Preparation
Heat the soy butter in a large skillet over medium-high heat. Add chopped mushrooms and thyme sprigs; saute until the mushrooms are golden, about 10 minutes. Add 1 tbs flour and saute until the flour is well distributed. Season with salt and pepper and add soy milk; toss to warm through, about 1-2 minutes. Remove from the heat and add parsley.

Fold crepes in half and place neatly on a large plate garnished with parsley. Serve filling in a bowl with a ladle or spoon. Each person “builds” their own crepe.

Stuffed Tomatoes (from about.com)
Ingredients (serves 4)

• 2 tbs vegetable or olive oil
• 1/2 medium onion, chopped small
• 1/2 green bell pepper, chopped small
• 1/3 c. green peas, cooked
• 2/3 c. cooked rice
• 1/2 tsp onion powder
• 1/2 tsp garlic powder
• 1/4 cup grated cheese of your choice (I use non-dairy cheese, but any kind will work great) plus extra for topping
• 4 medium large tomatoes

Preparation

Preheat oven to 375 degrees.

Prepare tomatoes by slicing a bit off the top, then scooping out the inner pulp. Place each tomato in a muffin tin, or, slice a bit off the bottom to create a flat surface and place on a baking sheet.
Sautee the onion and green bell pepper in oil until soft, about 4-5 minutes. Add peas, rice and garlic and onion powder, stirring to combine, then remove from heat. Stir in 1/4 cup grated vegan cheese.
Gently fill each tomato with the rice and vegetable mixture. Sprinkle a bit of extra  cheese on the top of each tomato.
Bake for 12-14 minutes, or until tomatoes are cooked and cheese is melted.

 .

 .

Dark chocolate mousse (from The Compassionate Cook cookbook)

Ingredients (serves 4)

• 1 pound soft (silken) tofu
• 1/2 cup cocoa powder
• 1/4 cup carob powder
• 6 tbsp sugar
• 1/2 cup soy milk
• Fresh berries (optional)

*I will be substituting carob powder with additional 1/4 cup of cocoa.

Preparation

Place all the ingredients in a blender or food processor and puree until creamy.
Pour the mousse into parfait glasses or individual dessert bowls and chill. Garnish with berries and extra cocoa if desired.

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Fresh fruit will also be served as part of dessert.

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One more thing: remember that the most important ingredient in the kitchen is love.

Healthy Valentine’s Day!

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Olivia

I always try to have something interesting to say when someone asks me, “How are you?”

“I’m lovely!”  “I’m fantastic!” “I’m wonderful!” “Oh, I’m just dandy!”

It confuses people, usually.  So I do it a lot.

A common response to this question, though, is “I’m tired,” usually accompanied by a heavy sigh.  Olivia has briefly discussed the importance of good sleep in her Top 10 Wellness Tips, but getting enough sleep remains a moving target for an overwhelming number of people.  In an attempt to inspire people to come up with a more interesting answer to the “How are you” question, here are my top 10 tips for better sleep.

1.  Establish a strict bedtime and routine.

Our bodies like habits.  They undergo “circadian rhythms,” cycles of biological alertness that repeat throughout a 24-hour pattern.  Although circadian rhythms can be altered – adjusting your sleeping schedule to a new time zone, for example – they are internally regulated processes, making them fairly predictable.  Set a reasonable nightly bedtime for yourself so that your body knows when it’s time to start shutting down for the evening, taking advantage of these circadian cycles.  Furthermore, getting into a bedtime routine – setting the alarm clock, brushing your teeth, taking a shower – can help cue your body to sleepytime.

2.  Avoid long naps, or napping late in the day.

Napping during the day definitely has its health benefits – increased alertness, improved memory, and even headache relief – but a nap lasting longer than an hour may trick your body into thinking that it’s about to receive a long night’s sleep.  Progressing deeper into the sleep cycle can make it that much harder to not only get up after your nap, but it also challenges your ability to fall asleep quickly that night.  Try to keep naps to a shorter length of 20 to 30 minutes if you’re feeling drowsy during the day.

3.  Exercise.

Need another reason to engage in more physical activity?  It can help you sleep better!  Exercise has a unique ability to both wake you up and wear you out.  Studies consistently suggest that performing physical activity during the day leads to better quality of sleep at night for people of all ages.  My only caution here, though, is to not exercise too heavily right before trying to sleep; give the body time to restore itself to a resting state, relaxing the heart rate and clearing exercise hormones from the system.

4.  Have a bedtime snack.

Standard dinnertime often occurs long before sleep does, and you may find yourself going to bed hungry.  Good news: the body rests and digests at the same time.  Having a bedtime snack can leave you sleeping soundly instead of serenaded by a growling stomach.   However, be sure not to stuff yourself; indigestion and heartburn can occur from lying down after eating a large meal, irritating your sleeping conditions.  Also, avoid consuming caffeinated foods or beverages close to bedtime, as these can stimulate the nervous system and wake your brain back up.

Good news for those watching their weight: There’s a myth out there that consuming calories right before bedtime can lead to weight gain.  Don’t believe it.  If you’re hungry, eat.  Your body’s metabolism actually increases while it digests food, so a small snack before bed can actually help you burn slightly more calories while sleeping! 

5.  Control your environment.

A bit of common sense here: sleep is meant to be an enjoyable experience.  Set your temperature to something cool and refreshing, and try to limit noise distractions.  Get comfortable – nice pillows, a new mattress, loose-fitting pajamas.  Furthermore, if your daily schedule allows for a sporadic sleeping pattern, those aforementioned circadian rhythms can be annoying.  The body naturally prefers to sleep when it’s dark out.  If you’re working a night shift that requires you to sleep during the day, try using heavy curtains to block out daylight.

6.  Take stress out of the bedroom.

Psychological stress can keep you physically awake.  Avoid working in bed or even in the bedroom during the day so your brain doesn’t form associations between the two.  Move your alarm clock out of sight if you find yourself worried about how late you’re going to bed.

7.  Try relaxation techniques.

A sleepless night can leave you feeling out of control, making the situation worse mentally.  Practicing meditative techniques can help you master your mind once again and manage the stress of a night full of tossing and turning.   Try envisioning a tranquil scene, such as floating down a river or lying on a beach.  Take breaths deeply and slowly, and even count them as you go to keep your thoughts from fretting.

8.  Distract yourself.

Not tired yet?  Don’t just lie awake in bed, hoping that sleep will come.  If your mind is still active, take some time to read a pleasant book, write in a journal, or do some other sort of calming activity to help wind down your mind, such as googling “cute animals sleeping” and looking at the resultant adorable images.

9.  Know side effects of medications.

Sleeplessness can be a side effect of any prescription or OTC drugs.  If your sleep issues arise around the same time that you begin taking a new medication, talk to your doctor about the two events possibly being related.

Similarly, do not try taking sleep aids without consulting with your doctor first.  These may seem like a quick fix, but they could interact with other drugs you’re currently taking or have adverse side effects.

10.  Forgive yourself.

Confession: I felt a bit hypocritical writing this article because recently, I had trouble falling asleep due to a particularly stressful day.  Despite trying nearly all of these strategies, I ended up with only three hours of sleep, collapsed on the couch in my living room in defeat, wondering if I didn’t follow my own advice well enough.  I was almost nervous about sleeping again the next night, worried that I’d be too worried to doze off.

Chill out, me.  It happens.

Learn to forgive yourself when you have the occasional sleepless night.  A one-time all-nighter is not going to ruin your life.  If insomnia becomes a chronic issue, though, consider talking to your doctor about what you can do to sleep soundly!

I hope this entry isn’t boring for you, but if it is, I am happy to have helped with your bedtime routine.

Sweet dreams!

~*~

Tips adapted from Texas A&M’s Office of Health Informatics

Here are some of my personal favourite types of outdoor activities and workout sites in the B/CS area.

First, a public park in any neighbourhood is a great place to start. In Bryan, Hensel park, Tanglewood park, Bryan Regional Athletic Complex,and Lake Bryan park are some of my top places for workouts.
In the College Station area, Lick Creek park, Wolf Pen Creek park, Lemon Tree park, and Stephen C. Beachy Central park are great for working out.
(a trial at Lick Creek Park pictured here)

In addition athletic stadiums that are available to the public are wonderful for workouts as well as running and measuring distance accurately. I often go to Bryan High for my workouts because it’s the most convenient location for me, but other facilities with a track include A&M Consolidated Public High School, and A&M Consolidated Middle School, both in College Station.

Finally, your own back yard is not a bad place to use for exercising, if you don’t mind some possible occasional stares from your neighbours or strangers.

So what kind of workouts can be done outside?

Running – A steady pace jog/walk is a great cardiovascular workout. Depending on a person’s fitness level the duration of runs will differ. Runner’s World is a good resource of various workouts that might be helpful to all runners who are looking for workouts appropriate for their fitness level.
When I work on my cardiovascular fitness I try to add a few minutes to my run each time I exercise, to let my body gradually adjust to the increasing length of my runs. Also, interval training is one of my go-to running workouts. Interval training consists of bursts of high intensity running (varying anywhere from 1 minute long to 8 minutes long) followed by a time of active rest (fast walk or slow jog – the length of active rest should be equal to or shorter than the high intensity run). I like interval training because it tends to be more intense during the high intensity rounds and it generally takes less time to achieve the same muscle exhaustion/calorie burn as longer runs. Interval training is also known to increase metabolism a little more than long runs at a steady pace.
About.com offers some great interval training workouts on their website.

*Instead of running on pavement I recommend running on grass, dirt or another soft surface if possible. This is a preventative  method to potentially avoid joint pain, joint inflammation and joint/tendon overuse injuries.

If you have access to a stadium with stairs or a building with stairs, you can use the stairs to do one of my favourite workouts outside (this can be done indoors as well, as long as it’s allowed to run up and down the stairs in the building). Running stairs, otherwise known as stadiums are super challenging to do! I tend to go to Bryan High School’s Viking stadium. I run up one flight of stairs, and jog down the other flight of stairs. What a workout! There are so many variations of workouts that can be done there. For example, run or walk up the stairs, then back down. Next, perform a set of lunges, push ups, and abs and then run up another flight of stairs. Repeat until you complete the whole lap. The same can be done on the track. Simply run or walk a lap or two and then perform a few exercises. Then it’s back to laps, and so on. Also, you could run a lap on the track and then run up and down the stairs, do another lap and another stair run, etc. Now that’s guaranteed to keep your heart rate up and calories burning!

Outside of running, strength training is great to do outdoors. Sometimes I like to combine my workouts and do a bit of running and strength training as part of the same workout.

Here are some exercises that can be perform by themselves, or as part of a circuit training:

Lunges. Lunges target quadriceps, hamstrings and glutes which are most of your upper leg muscles. Here’s an example of what a proper lunge looks like. By using a lot of large muscles in one exercises we end up burning more calories since large muscles require more oxygen and energy to keep us going.
Here are three different versions of lunges:
1. Place one foot in front of the other with enough distance to keep your front knee above your ankle. Hold on to a wall or rail and perform stationary lunges (no stepping back and forth into a lunge). When ready, let go of your balance support.
2. Holding onto support with feet together, step forward, perform a lunge and push off with your front leg to step back into your starting position. Let go of the support when ready.
2. Holding onto support if needed, perform walking lunges. After stepping forward and performing a lunge, push off with your back leg to move forward into a starting position.

Perform 10-20 repetitions, gradually increasing the number of sets or repetitions.

Push ups. This is a great exercise for chest, arms, and shoulders. Here’s an example. Push ups engage a lot of different muscles in addition to upper body (abdominal region, legs, back) thus helping us burn more calories.
I selected three different versions:
1. Place hands on a wall and perform push ups. As the exercise becomes easier to complete, move your hands lower on the wall, then on a lower surface, such as a rail, a bench or a table.
2. Move to the ground and in a plank, drop the knees so that they are supporting your body instead of your feet.
3.  Push up in a plank position with hands and feet as the support.

Perform 10-20 repetitions in each set, gradually increasing the number of sets.

Abdominal exercises are my third go-to exercise that don’t require any equipment.
There are many variations of crunches and I prefer to alter them in each workout. There are many abdominal exercises varying from sit ups, crunches, supine leg lifts, to planking and toe touches. All of which can be done on almost any surface, so get creative!
Again, depending on the exercise the number of repetitions in each set could vary from 10 to even 30.

There are a few other exercises that I love to do outside. Burpees, sprinting, high knee running, mountain climbers, bridges, jumping jacks, and anything else that keeps my heart rate up and my body moving.

Bicycling is another activity I enjoy doing outdoors. I don’t have a special road/mountain bike, I just have a simple cruising bicycle, but when I go on rides I know that my legs are still working as hard as if I had a professional bike (especially when biking up hill). You don’t need an expensive or special bicycle to get the benefits of biking. As long as you are putting effort into riding and feeling sweat running down your back, you’re doing great in terms of getting some exercise (sorry for the visual, but hey! sweating is good for us).
Just like when running, I love taking someone else on a biking trip around town. I tend to stay on sidewalks (no one uses them anyway!) but there are some areas in town that have special bicycle designated lanes. You can find those mainly around College Station and especially around campus.

A few other ideas I can share, but don’t necessarily do myself, is playing tennis, basketball or throwing a frisbee in a park. It’s important that what we chose to do is also something that we enjoy. There is no better way to work out than doing something that you enjoy.

Happy exercising, and hurry up! It won’t stay cool for long!

~Olivia