“Functional Fitness” is the description my friends at Diesel offer – strengthening the total body plus cardio – such a departure from the aerobic only focus of the past few decades, especially for women.  It motivates me to add more equipment to my training studio.  Well, .. uh,  actually I DO have a new toy this week. 

It is my goal that each client walks out of our session empowered and ready for Anything, just in case:

-       you’re hanging at the  beach and a friend walks up, dragging a two-person kayak and asks you to paddle out.  You have no thoughts like, “What if I can’t get in it?” You just reply, “Great – I’m in!”

-       you’ve found a furniture deal at a garage sale, and there is only one skinny teenager to help  transfer it into your vehicle.  Of course you consider the smart way to proceed, and then, “piece of cake”!

-       The elevator is broken and your office is on the seventh floor.  Your boss walks with you and starts asking you questions …., well, you should have been taking the stairs all along!   

As my friend, Susan, remarked earlier this week, “Trails are for wimps”.

Terrific 24:  Sandwich this little cardio set between other exercises you know and love:  24 Jacks or Heel Jacks, 24 (or 12) Abdominal Crunches, and Plank held for 24 seconds.  The “other exercises” might be squats, push-ups, bicep curls, tricep dips, dancer legs, knee lifts.  Twenty minutes, uninterrupted, of this type of workout is effective!

Walking:  Vary your walking to increase your fitness.  Create a music playlist with some faster tracks or time yourself to normal pace for 5 minutes, faster pace for 5, walk backwards for 1, and repeat set.  If you walk in a neighborhood with curbs, use them to step up and down regularly.  Visit the South Beach Park and Sunshine Playground on South Beach Parkway and walk the track – time yourself.  Walk in the surf and soak up some minerals while you do.

Biking:  Again, change speed, climb 19^th street to Beach, ride for time, ride for distance.  Ride a different bike.  Do mini push-ups from the handle bars as you ride.

Walk up stairs:  posture straight up with a strong gluteal squeeze, of course.

Volley Ball, Swim, Fitness Class

And, above all, bring me some stories when we get back together again.  I want to hear what you created for yourself.  Oh, and BTW:  I’ll have something new too because I’m taking some classes myself.  But, you first!

Black Bean, Corn, and Tomato Salad

Boil in water to cover for 1 minute:  1.5 C corn kernels (cut from 3 ears corn).  Drain and rinse under cold water.

Whisk together in small bowl:  2 T red wine vinegar, 1 clove garlic – minced, 1/8 t salt, ground black pepper to taste.

Gradually whisk in:  5 T olive oil, or to taste, and ¼ C snipped or sliced fresh basil.

Toss with most of the dressing in a serving bowl:  3 C cooked black beans (about 1 cup dried) rinsed and drained if canned.

With remaining dressing, toss the corn along with:  8 oz cherry tomatoes, halved, 1 C chopped red onions.

Stir gently into the beans.  Serve garnished with fresh Basil leaves.

Note:  only the corn is slightly above the low glycemic range.  The nutritional and taste values are so high on the dish as a whole, however, that a generous portion still offers a balanced choice for a lean and healthy eating experience.  This is a good example of incorporating a higher glycemic food that you love into an overall low glycemic fueling strategy.

The following article reflects extensive research and insightful conclusions about the positive effects of berries on mental health.  My sister-in-law Mary, a chemist/researcher herself, sent it to me, noting that it is research completed by women for women: http://healthland.time.com/2012/04/26/brain-food-berries-can-slow-cognitive-decline/?iid=bl-main-mostpop2

You can’t go wrong with berries – a cup of any of the berries gives you low-glycemic energy – a slowly delivered energy that is sustaining throughout your day.  The juice of the berries delivers moisture to your skin.  We are now in the bountiful berry season, strawberries already peaking.  Not only are berries easily available, economic, and amazingly healthy, they are easy to package and easy to eat.  There is simply no excuse for not eating  and enjoying handfulls of berries.  It should be mandatory!

Fresh berries should be washed and that’s about it!  No peeling, no slicing, no prep!  However, if you want to vary your experience, some ideas:

Nothing new, AND, the handful of berries tossed in a salad add flavor, energy and health-giving elements as per the article noted above.

One of my favorite dishes to share is a mixture of red grapes and strawberries.  The key here is a round glass bowl filled high – just beautiful color, health and abundance.

And then there are large plump strawberries, or tiny skewers of the smaller berries dipped in dark chocolate.  (Add a touch of mint leaves to that plate.)

Bon Appetit!  Vie saine!

Maybe her heart belonged to a Harley.  The sound that came was both magnificent and fierce.  Under the exquisite touch of her master it ripped into me and pulled away any hesitant idea I ever had.  Yes, I’m saying that stunning red guitar made me bold!

She wasn’t made for lullabies;  she came out of her case for the power hit!  It was her very nature.    Okay: the tie in – I’m getting to it:

It’s our personal “mission statement”  that requires our strength training, that requires our discipline and our effort.  We participate in order to strengthen our core, our physique, our health, our resolve, and like the red guitar, to ready and sustain us as we live our “ready for anything” moments.

It is my personal mission to help you do just that.  Thank you for the opportunity!

*  The sleek red guitar sings to the delight of musician extraordinaire, Walter Parks.

It would be a shame to continue through one’s life without knowing the strength and beauty of which one’s body is capable – at any age.  Many of my clients announce a collective goal of being healthier, and I am all for that!  We begin to work, and all of a sudden, muscle definition  pushes itself to visibility and suddenly one’s favorite dumbbell is not much of a challenge.

We look in the mirror because we want to maintain integrity of form, and surprisingly we witness the relocation of roundness: mid-body is thinner and the curve is now on the front thigh muscles.  The plunging back of a dress merely frames sculpted back muscles that we don’t usually see.

Picking up a flat of bottled water is child’s play and the sun sets as we continue the second hour of evening gardening with such stamina … I could go on, and so could you!  With each session you become stronger and your movement flaunts a fluidity that is beautiful.

Clients, I salute your effort.  You are valued!  Not-a-Current-Client?  It could be fun!

* Photo from Pinterest

Yes, I have a personal trainer too, and am grateful for her and the rest of the team at Diesel.  Not only do they keep me challenged, they know me and how to motivate me to my best.  I continue to learn each session as well – alignment tweaks or new combinations that stimulate me toward greater professional skill myself.

Enjoy the article and acknowledge yourself for finding a professional to guide you and for your own efforts toward abundant wellness and physical empowerment.

And, available this week:  body fat percentage assessments and measurements during private sessions – no added cost to clients during April.  So why would you do this?

The bathroom scale may not be reflecting the results you observe in your loose clothing.   By itself, it does not give you a complete picture.  OR

Knowing the composition of your body is responsible.  The right percentage for YOU is an important wellness factor.  OR

Often, the assessment results stimulate you toward greater satisfaction with your body, or toward adjustment, up or down, again for heightened wellness and empowerment.

You know I’m good with you sensing your progress in the way your clothing fits and the way your functional living feels.  It’s all good!

“A Fit Woman

     Is FIT for Office.  Is fit For Duty.  Is Fit to Serve.  Is Fit to RUN.  Is Fit to WIN.  IS fit for Motherhood.  Is Fit for LIFE.  Is fit to Bring home the BACON.  Is Fit to Eat bon-bons.  Is on SOME DAYS, fit to be Tied.  But Mostly, a FIT Woman is FIT for Everything.  Stay Fit.”

AND ….. Check out the photo below – Purchase all the ingredients you see and dress lightly with a vinegarette:  beautiful and delicious.  (Mine looked just like it.)

Joel Fuhrman, MD, family physician and author of books including Eat for Health and Eat to Live, speaks about the direct result of the power of positive thinking, the release of endorphins that may actually ease pain, often when a medication is physically ineffective, the “Feel Good Mood”.

People who jog regularly often talk about a “runner’s high,” which is a release of endorphins that happens when they hit a certain point in their workout. Dr. Fuhrman notes that the science of endorphins-from-exercise is controversial, and that some medical professionals believe the positive feeling you get when you meet a physical challenge, rather than the exertion itself, is what stimulates the endorphin release. But whatever the cause, exercise has been proven to enhance mood.

Dr. Fuhrman recommends prolonged activities such as cross-country skiing, swimming, tennis or a long cardio routine.  My experience indicates that a workout routine that offers something new or challenging produces the Feel Good Mood as well. The willingness to try and/or meet the challenge immediately offers a feeling of achievement that heightens our self image and is usually euphoric.  And you know: it’s never the same with my fitness routines.

*  Photo from Pinterest

Hmm ….. I could change my attitude; I could change my hair color; I could change my direction; I could change my address ……

I have chosen to change a little habit that has evolved over the last couple of months – a little evening snack ritual.  Usually I am physically active all day, and when evening comes I sink into the wonderful sofa cushions and put my feet up.  My partner and I turn on the television and relax.  Even though I recognize that a large portion of what I am viewing is mind numbing I continue because I am really enjoying the rest.  (See my justification here?)  It isn’t long before I am munching. The food choices are good ones, and still, giving my body unnecessary fuel begs change.  So, I have begun – yesterday!  Enough about me.

As we witness our day-to-day habits, perhaps something attracts our attention – a little habit of speech, thought or action that might be fine-tuned a bit.  Maybe there is a product we have been wanting to try and now is the time.  Possibly there is a dance class we have considered and not yet attended.

I would love your comments – the little practices that have given your day-to-day more meaning recently.  When you share, it stimulates us all, and I am always interested because to me, Change is Good!

Photo from dieselcrosstrainingfitness.com!