I don’t know about you but its COLD where I live!

Many of my “go to” healthy foods end up having no appeal to me in the winter.
I haven’t been able to pop open a Greek yogurt or want an ice-cold protein shake since Fall really set in. I’m always cold so adding in something cold to eat or drink is not what I want.

With a cruise coming up in January, right after the holiday feasting season!, I had to figure out a way to keep my diet on the up & up so here’s an idea to keep your protein shakes working for you even when snow starts to hit the ground.

Winter Protein Shake:

Heat a mug of water in the microwave for 2 minutes.

Put a serving of protein powder and a packet of Diet Hot Chocolate in your Protein Shaker.

Add the hot water to the powder.

Stir it up to get all the powder of the bottom of your Shaker.

Close it up and shake until completely mixed.

You’ll end up with a nice warm protein shake that is disguised as a warm cup of hot chocolate.

What I use:

25 calorie hot chocolate mix

Vanilla Protein Shake Mix by Arbonne (Chocolate would probably be even better!).

Want it creamier?

Heat up some Almond Milk instead of water.

You can find Almond Milk for as little as 90, 60 or even 40 calories.

Remember, this is a snack so keep the calories in check.

So happy to have my shakes back for the winter. Happy Holidays

Have a fun Thanksgiving?

Enjoy all the foods you get once a year and extra drinking with family and friends. I had a great weekend and thought I rebounded pretty well from the Thanksgiving Day feast but then the weekend went on with family in town and get-togthers with friends and I think the food and drinks finally did me in!

Luckily a boot camp workout, couple of Turbo Kick classes and a run or two helped along the way but I am still feeling it form the overindulgence!

Now what to do??

Time to get back on track and do a little extra to maintain this season.

Here is my usual game plan after a big holiday:

*Plan out my week of meals.

*Get to the grocery store so I am ready.

*Add in a little Body Cleanse to help my body out.

*Up the exercise.

Here’s a sample of a week to help you get back on track:

Breakfasts are always the same for me; plain oatmeal with chia seeds.

Snacks will consist of protein shakes and fruit.

Lunch on the menu this week is a California Hummus Sandwich (from the WCBC 4-week meal plan):

Whole grain bread (I use light bread, 40 calories)

Hummus

Baby Spinach leaves

Cucumber or tomato slices

Avocado slices.

Spread a little hummus on the bread; add the rest to make a sandwich.

Dinners: Fish & veggies

Bratwurst Bake: Turkey Brat baked with red onion, apple and butternut squash and caraway seeds.

Baked Chicken and sweet potato

Soup

Pesto, arugula & chicken pizza (WCBC meal plan).

With a healthy menu in place I’m going to add in 7 days of Arbonne’s essential 7-Day Body Cleanse.
This is a concentrated drink I’ll mix with water to help my body get rid of all the stuff I crammed it with this weekend. It will eliminate toxins, support antioxidant activity, liver and GI health as it cleanses.
I’ll also have a detox tea in the evening.

Not every cleanse or detox means you have to go all liquid. I certainly can’t do one of those detoxes for very long. It’s good to get the diet back on track and add in something to support the system, a little extra help.

Hope everyone had a great weekend and you’re all ready to get back on track and healthy today!

Happy Holidays

Boot Camp in the City ~ A short story of our more adventurous days.

People always ask me, “What is the difference between boot camp and going to a class at the gym?” Well, besides the variety of workouts, getting to be outside, getting to know your coach and your coach getting to know you and actually be concerned if you show up or not there are the “outside” elements.

I have had many interesting ADVENTURES at boot camp since I started Windy City Adventure Boot Camp in 2007. These do not involve clients or workouts or nutrition but the elements that are out of my control: nature and the occasional homeless-mentally ill- gypsies (whatever you like to call them) who also enjoy the parks in the early morning.

This is not to deter you from boot camp, most of the time it adds a bit of entertainment, a spark, and a good story for your friends that you won’t get inside a gym.

If you are a trainer who goes outdoors or you have a boot camp I would love to know if you come across any of these situations. I feel it’s unique to life in a big city, I can’t imagine suburban coaches deal with much of the following and you are probably glad you don’t!

Let’s start with a nature story.

Rats in the park!

Ah yes, lovely little furry creatures that my daughter once asked to get as a pet, yeah right! One summer at Wrightwood the rat activity seemed above normal. Maybe it was “the” breeding ground that year but they were _EVERYWHERE! _

One day I heard a camper scream. She was running to her mat during a circuit and a rat was making its way in the other direction. They met at the mat and scared the crap out of each other. The rat went one way and my camper took a minute to catch her breath.

Another day they were running around maybe 30 feet from where we set up our mats. Not phased by us one bit they kept coming closer. Soon our water bottles became our choice of weapon, throwing them in their direction until they went the other way.

The most memorable is the day they CHASED me down! As I was instructing push up sets at the picnic table area I heard squeaking and 2 rats appeared from the bushes. I don’t know if they were fighting or playing but they were coming my way, jumping in the air at each other and squealing away. Can you guess my reaction??? It was basically a HOLY SH*T moment! I ran and they followed me. Picture all my campers standing around me and I am screaming, running with 2 rats bouncing behind me. I wish I had video of it now. The rats finally detoured into other bushes. My campers wanted to know what happened to their fearless leader and I should protect them from the rats. Yeah, good luck with that. After a few phone calls to the city, no more rats. Sorry rats but it had to be done!

The Homeless, Crazy, Wondering Gypsies??

Oh yes, we have had our fill!

Let me rewind for a moment to my first encounter with a homeless person. I was 17 and in Las Vegas on a cross country trip with my then high school boyfriend and family. A man dressed in a dirty clown costume came up to me on the street and began to “entertain” me. He even jumped into my arms for me to hold him. I FREAKED out! 17, from Ohio and never encountered a homeless person in my life. With no idea what he was doing and no cash to give him the family I was with got me away from him.

Fast forward…I now live in Chicago where not a day goes by without someone looking through trash in my alley or a person pretending he is a conductor of an invisible orchestra in the park or even a man stripping down to nothing in the middle of a busy intersection. It’s basically a daily event and you kind of get used to it. Sometimes harmless and entertaining, sometimes not.

We have had a few stand out visitors during boot camp:

The Ice-Tea Man:

My first summer holding my boot camp at Montrose beach; a popular area for crazy! I had my girls lined up on one side of the path doing their exercises and I was on the other. I see a man walking up the path, very dirty with tons of clothes on in the middle of summer. Ok, I will just keep instructing and let him pass by. As he gets near me I make eye contact and nod my head as if to say “Hello”. WRONG! He had a 2 liter filled with Ice-tea (at least I pray it was ice-tea) and threw it one me. Oh yeah, with out missing a beat. He walked by, squirted it on me and kept walking. I froze, my campers froze and I instructed them to not say a word! I just wanted him to keep walking. Once in a while I still see this man around the beach and avoid him like the plague!

The Schitzos:

One year at Wrightwood we had a “regular” who would sit on a bench with his bike, newspaper and bagel. He seemed harmless enough, never walked around us or yelled. Later I found out as my campers would run by him he would yell out swear words. Not full sentences or engage in conversations but just yell things out. One day he showed up with only a tire of his bike then he stopped showing up all together. Not sure what happened to him but we were all relieved he was gone!

The Sleepers:

These are the easy ones. It can be a bit nerve racking at first since you don’t know what it will be like if they wake up but they usually don’t. I ran a full boot camp circuit one day with a man sleeping and using the kiddy slide as a pillow. I had 30 women running by within 10 feet of him for an hour and not a stir. We’ve had people sleeping on benches, under trees, wherever. I’ve had to modify workouts on the fly because they did not wake up and move off of a space we needed.

I actually had one man sleeping on a bench who startled me as I entered the park. He got up, apologized for scaring me and collected his things. I felt really bad for him, he was very articulate and nice. I think he must have had a bad shift in life since he was not our normal park visitor. I hope he is doing better now.

The Combo: Crazy old lady and scary young guy.

This had to be one of the craziest camp days since it lasted the entire camp! We were at Montrose (the best spot for crazy watching) working in the grass along the path.
On one side we have a younger guy walking around talking/rapping to himself. One pass = ok, two passes = not sure, 3+ passes through = I don’t think so. That actually prompted me to get the stun gun (given to me by a PT client) out of my truck. Nothing ever happened but it was scary. On the other side of the story, my campers are doing some relay runs in the grass. I look up and there is an older woman with a shopping bag and a big smile on her face running back and forth with my campers. What the heck are you supposed to say to that…YOU GO GIRL! What a day!

The Hangover, Montrose Style:

This one is an unsolved mystery. Was he homeless, crazy, on drugs, wasted, part of a practical joke gone wrong?? We’ll never know. During an interval run around the mile loop my campers came back in talking about a guy they just ran by on the trail. I was a distance away but could see him stumbling back and forth moving in the other direction (thankfully!). My campers reported he looked young, 20-something, only had his underwear on, no shoes or anything, was digging in the trash and was missing a tooth! We discussed many different scenarios that day but I think the best fit is a bachelor party gone wrong. Maybe wasted and dumped by his friends as a practical joke? We figure he could have been looking in the trash for his clothes or keys? Whatever the story at 7:30am he was still out of it!

All Hands ON Deck: My most recent and maybe most disturbing (Gross!)

Last week as I walked into the park I saw one of my campers setting up on the court but kind of pacing and not really putting her stuff down. As I came around I noticed a guy sleeping on his side on a nearby bench. First thought, “Ugh! Maybe he’ll hear us, wake up and leave.” As I got closer I noticed something, let’s just say all hands were not on deck! I’d say one slipped below…cringe, gag, yuck! I immediately dropped my gaze and quickened my pace, too late to take another path. Grabbed my client and took the long way around him through the parking lot to the field. Looks like we’ll be working out in the grass today! He stayed there most of the camp, thankfully his back was facing the direction my campers enter the park. I’m really hoping he is on his way to another destination.

Finally…The Drunk!: Ahh, youth, drinking all night, stumbling in at sunrise and screaming at your local boot camp. A girl got dropped off at a condo building across from my boot camp location. As she practically tripped out of the car and kind of made it up her porch she decided to become our biggest cheerleader. _YOU GO B*#CHES!! _Thanks for the motivation lady. She yelled a few more things; I think something about her being drunk. NO WAY, really? Funny. I wish I would have had a closer look at her since she lives at the end of my block. Would love to thank her for her cheering when I run into her sober one day.

This sums up one difference between going to a class in an aerobic studio and working out in the great outdoors. At least in Chicago.

Next time you think your workout is boring, come join us, I’m sure something entertaining will happen.

It’s your fitness, make it an ADVENTURE!

Getting or Staying fit is not an easy thing to do. It takes work beyond your actual workout. For me and I’m assuming most others the nutrition side is the hard part. You can show up to your workout and have your trainer or coach tells you exactly what to do, sweat your but off for an hour and be good to go. But, who is there when you are choosing what to eat the rest of the day. If we could all afford a personal chef that would be easy to but it’s a struggle to choose what to eat, to be prepared and be consistent. It’s a learning process like anything else. Learn to track your intake for a while, know your serving sizes and have your “go-to” meals that you know are on track and easy so you don’t go off the rails when not prepared.

Here are some ideas for snacks and meals on-the-go.

5 Minute or under meal ideas: Make them on your way out the door or pack them to make at work. Add salad or fruit for a more complete meal.

Egg & Bacon Sandwich:

Microwave 2 pieces of turkey bacon (low sodium) for 1-2 minutes. Scramble an egg or 2-3 egg whites in small bowl and microwave until cooked. Toast whole grain (100 kcal. English muffin while food is cooking). Top English muffin with tsp. of Smart Balance butter, egg & bacon. **You can also boil eggs beforehand and slice one up for your sandwich.

Sausage & Cream Cheese Sandwich:

Microwave 1-2 Morning Star sausage patties. Toast English muffin. Spread 1 Tbsp. low fat cream cheese on muffin and add sausage.

Tuna on Wheat This: My appetizer lunch

Drain can of tuna packed in water (or crab meat) Spread out 1 serving of low fat wheat thins on plate. 1-2 triangles of Laughing Cow low fat cheese. Spread small amount of cheese on cracker and top with spoonful of tuna.

No Fuss Salad:

Pre-cooked chicken breast strips from Trader Joe’s Mixed Greens Tbsp Pine Nuts Other veggies you may like or chop up a small apple. Toss together in a bowl and top with drizzle of olive oil, Balsamic vinegar and a couple shakes of Sea Salt.

Wraps: You can make anything in to an easy wrap.

Flat-Out whole grain wrap Pre-cooked chicken breast (chili-lime flavor) from Trader Joe’s Romaine lettuce leaves Salsa Black Beans (optional) (can be warmed or eaten cold) Greek Yogurt (optional) Place 2-3 leaves of romaine lettuce on 1 side of wrap, top with chicken, salsa, few spoonfuls of black beans and dollop of Greek yogurt. Wrap it up.

Snacks to keep in your bag, desk or refrigerator at home or work:

• Boiled Eggs

• Single Serving bags of Cashews, Almonds & Cranberries (Trader Joe’s)

• String cheese and Apple (or fruit of choice)

• Cottage Cheese & Berries

• Greek Yogurt & Berries

• Almond Butter & Low Sugar Jelly Roll-UP (use a flat out wrap top with serving of each and roll it)

• Cut Veggies and Hummus

• Celery and Peanut Butter

Bars:• Luna • Be Kind • Kids Z-Bars

Protein Shakes:•

Put a scoop of protein powder in a Shaker (cup made for protein shakes with lid). When ready add ice and cold water or milk. To change up the flavors add a crystal light of your choice to protein shake.

Motivation comes in many forms. Why do you work, why do you clean, why do you sign up to be on a committee, why do you exercise???

I believe you have to be very honest in why you are doing anything you do. Is it to get ahead in the world, to one-up your neighbor, to be a better parent?? It’s hard to stick with anything if you cannot be true to yourself about why you are doing it.

I honestly have never sat down with someone in the Fitness Biz and heard them say, “I’m tracking my cholesterol and my goal is to drop it 10 points.” Or, “My bone density test came back low so my goal is to do more resistance training and see if I can improve it over the next six months.” Trainers, just like majority of my clients, have a goal to look good…bottom line.

So, why do you exercise or want to start exercising? Maybe for better health, maybe because heart disease runs in your family or maybe to fit into an old pair of jeans. Whatever it is OWN IT! You have to really want something and be honest about why to reach that goal and get it.

I’ll focus on exercise (obviously). It is not easy to stay or get into shape. It takes planning, commitment and hard work on a daily basis.

I believe it can be one of the hardest things to stick with and get the results you want. Not because you can’t, because it takes consistency and honesty to get there. Too many people stop before they even start to see a change.

If you are in this place right now of wanting to be fit or change your diet and you keep “failing” it’s time to be real with yourself. Be honest and figure out why you want it. It can’t be because your neighbor works out or you’re “supposed to” workout. There has to be an end result that you want badly and will commit to get it.

Here’s your starting tips: 1. Figure out why you want to change and DON’T FORGET IT! 2. PLAN! Not for a day or a week but plan out a month of times you can exercise, meals you can prepare and grocery lists. 3. You CANNOT let excuses get in your way. There’s a ton of them and I hear them all.

If you can stick to something for a month and really stick to it, you will start to feel the change and that will become even more motivating than any picture on your refrigerator or any pair of jeans in your closet. Once you feel lean, energized, healthy you will want that feeling forever and you will know you can do it!

Our bodies are funny little machines. If you’ve had 2 good days you cannot celebrate with a meal at your favorite Mexican place. Even a good week can be wrecked by that and then back to square one, disappointment and frustration. Once you FEEL the difference you will learn your time line for you body.

For me, I have to be perfectly on my workouts and diets for at least 7-10 days and then one morning I’ll wake up and WHAM! There are the results. From there on it becomes way easier to turn down pizza for dinner or at least eat 1 slice compared to 3!!

Get motivated, get to the point where you feel the WHAM and you will get it 

I want to share a success story about one of my campers. I want to share it because her road to finding results was not the smoothest yet she figured it out and is now seeing the changes and enjoying her new understanding of her body and how to make it work for her.

My client has been with me for about a year or more taking boot camp. She faces the same struggles many of my clients do, a busy work life as a teacher, a husband who travels making it hard to get to boot camp on a regular basis and raising a 3 year old.

She was determined to see the pounds drop and the muscles tone up! She tried very hard to get her nutrition down, discussing ideas with me, using the Windy City Boot Camp meal plan, hitting the gym or taking a run when she couldn’t get to camp… Still, she was stuck around the same few pounds up and down. She knew stress was a trigger that threw her eating off track and she didn’t feel well after eating certain things.

This past January she took it one step further. She met with the Dietitian, who had created on our boot camp meal plan, to get a plan that was specific to her. Not only did she get a more specific meal plan but they worked on an action plan to get rid of stressful eating and keep her on track. She cut a few things out of her diet that upset her body and didn’t work well with her, stuck to suggestions the Dietitian made for challenging times, put it together with her workouts and…SUCCESS!! She has broken the cycle of frustration and has it all working for her.

_**Since January she has dropped 15 lbs. and 15.75 inches!! **_Talk about feeling a difference!

Imagine dropping 2 inches off your waist,** 4 inches around your belly button **area, 2.5 from your hips and 2 from each your upper and mid thigh. That is awesome!!

And, once you feel that kind of difference you are only MORE motivated to keep it all going in the right direction.

She did not have an easy road to get these results but she believed in herself, knew she could get it done and just had to keep working at it until she found the perfect combo for her life and body!

When you get frustrated don’t give up, use that energy to figure it out. Try a new plan, a new workout a new path to success and you will get there!!

Great Job Anna P. 

We’ve felt it once already, Spring Fever! Then the stupid snow had to come back! Not long and it will be here again and suddenly the trails and sidewalks will be packed with runners in shorts again; even if it is only 50 degrees.

I know everyone will be excited to get out there and hit the pavement but don’t forget to be ready and take care of yourself in the process. Here are some things to think about and prep for now so you are ready to go as soon as the temps rise again.

Good Footwear – This is a must for any workout, running, cross training, aerobic classes… Head to your local foot gear expert shop and let them know your exercise of choice. They will fit you correctly to give your body the best support possible and help avoid injury to your feet, ankles and knees. If your shoes from your last Fall run were on their last leg or if you’ve been racking up the miles on the treadmill this winter it’s probably time for a new pair so get them now before you forget and end up running in old shoes and taking care of sore knees instead of hitting the trails.

Clothing – Think about breathable layers. My favorite combo is a fitted tank with a long sleeve shirt on top. I still favor the ‘Cold Gear’ type of clothing until it really warms up out. It’s not like wearing your thick, comfy sweatshirt but it will keep you warm with a lighter feel. A good running cap to cover your ears will be helpful during the spring transition. Getting cold wind blown into your ears the whole time can be uncomfortable and painful. Don’t forget to dress like it’s a little cooler than it actually is. Your body is going to warm up quickly and you’ll wish you left a layer or 2 at home. If it’s hard for you to step out the door and feel the chill warm up inside so the cool air outside will be refreshing when you are ready to go.

Have a goal – Sometimes the sun and snow free sidewalks are enough inspiration to get you out there. Soon enough that may begin to fade. Every city has tons of races all season long. Find one that is a good start for you like a 5k or up it for more of a challenge and do a 15k or ½ marathon. Joining a training group with other runners at your level is always fun and inspiring.

Have a Plan – Weather you’re planning to train for a race on your own or want a program to follow to help you change it up you can find tons of running programs for all levels on the internet. A very popular training site is http://halhigdon.com/. This site will have a variety of programs for you to follow no matter what level you are at.

Recruit a friend – We all know this is the way to go! Personally I can only run so long by myself and that’s usually about 30 minutes max! If I have a friend to chat with, a group to keep up with or my dog to drag me I can easily add another mile or two to my runs with out it feeling like pure torture!

Don’t get overwhelmed – New to running or exercising outside take your time. You might have a great first day from pure adrenalin of it all but if your 2nd venture out is not so hot, don’t worry! Everyone has a good and bad training day but pace yourself and increase your run time, distance or speed each week. Also think about where you want to train. If you live in Chicago starting your first run on the lake path near North Ave. beach might not be the best idea. It can be extremely busy and intimidating with runners, bikers, roller-blades, walkers…It’s kind of crazy! Instead choose for a less crowded path starting further north by Montrose Beach or further South around the Museum Campus or Navy Pier area.

Propper Warm Up & Cool Down - _DO IT, DO IT, DO IT!**_ Think of your muscles like a rubber band. Put that rubber band in the freezer, pull it out and try to stretch it. What’s gonna happen?? SNAP! Just like that you are out of the game. You need to let your body know what’s coming up, what you expect of it. When your workout is done reward yourself with a good long stretch to transition back out of the workout, just like you transitioned in.

ICE - if you feel pain ice it. Don’t heat anything right away unless your Doctor tells you to. If you are feeling pain that is usually caused by inflammation and heat can be more irritating. Ice is a safe bet and will calm the area down. If it lasts longer than a couple days have it looked at ASAP so you can fix it and get back out there. If you feel like you started to fast start your training again with intervals. Run a few minutes then walk for a minute. This does not mean you are not getting a good workout, in fact you are probably getting a better and more efficient workout and your body will feel better.

****Shin Splints** **– This is such a common injury when starting any running or exercise program. This is the most common thing I see at boot camp. Keep this site as a reference on how to avoid getting them and if you do how to treat them. Lots of info here on what they are, causes, treatment…http://www.mayoclinic.com/health/shin-splints/DS00271

Happy Spring Running! Not a runner, check out upcoming boot camps for a different type of fun outdoor workout.

All this warm weather we are having this week is going to give everyone Spring Fever! I’ve posted pictures to go along with a few family friendly exercises you can do in your living room with the kids. Will get you moving and shedding any winter lbs. and release some of kiddy energy, hopefully leaving your little one tired out and ready to relax giving you some down time to re-group for the day.

1. Parnter High 5 Push Up - Do a push up and do a high 5 at the top (modify by doing on knees)

2. Partner Ball Sit Ups - Do a sit up and pass a ball or medicine ball to your partner, do another sit up; keep passing ball back and forth at the top of each sit up taking turns holding the ball as you go back.

3. Frog Jump - Hold hands, 1 person squats down and jumps up in the air. Use the the other persons hands for balance only, all power comes from legs.

4. Partner Low 5 1-leg Squat - Balancing on 1-leg, squat down and tap hands at the bottom, push back up to standing. Try not to drop leg, do all reps (10-20) on 1 side first then switch to other side.

The First Day of Spring is only 5 WEEKS away! If you are feeling not so bikini ready check out my other videos to put together a great in-home workout or check out my boot camp schedule and come join us to get whipped into shape!
Next camp starts Feb. 28th.

Happy Valentine’s Day Diana

_Happy Holidays! _I’m so excited, I love this time of year and this is the only time I have 2 weeks straight off from teaching any classes at 5:30am. With my chance to sleep in I still found myself at the gym taking a 5:30am spin class today! I will have to make myself sleep in a few times and enjoy :)

I thought I would share my Top 10 of 2010. This is a list of my favorite things that help & motivate me stay fit all year from a favorite pair of workout pants to my cocktail of choice when I head out but don’t want to totally blow it! This week I’ll also be making a video of my Top 10 Favorite Exercises so stay tuned, you’ll be able to use them at home over the holidays.

Check out my 10 and maybe it will give you a few new things to check out in 2011: 10. Shows: Survivor & Jackie Warner’s Thinervention. I love Survivor, the competition and what they have to endure for 39 days can be crazy. I think its fun and has to be the experience of a life time. I need to submit a video and try to get on some day. Loved Thinervention, it motivated me in my own workouts and to keep stepping it up for my clients. After each week’s show I felt energized to bring my A game to camp and see what we could get done.

9. Fitness Magazine: hers magazine. This magazine is put out by Muscle & Fitness but its dedicated to women. I find that most fitness mags don’t show me anything new or new ideas since I’ve been doing this for so long. hers is a great magazine to check out if you are really looking to amp up your workout in the gym with out much fluff.

8. Cocktail: First let me explain, my main source of liquid is water :) When heading out on the town I like to have a drink that is not filling or will make me feel bloated! Have been totally loving the Skinny Girl Margarita this year. Patron, fresh limes and splash of triple sec and you are all set with out all the calories from a normal margarita. It only takes one hangover from these to learn your limits!

7. Songs: I try to fill my ipod with songs that I can’t help but move fast too. I look for songs that make me want to increase my speed on the treadmill or lift with more intensity and take fewer breaks. Songs that keep me totally focused on my own intensity and nothing else around me in the gym. Here are 3 of my current favorites; Animal by Neon Trees, The Only Girl (In the world) by Rihanna and Holding out For a Hero by Bonnie Tyler (yes, this one is a little cheezy & it is in Shrek 2 but ladies, you have to listen to the lyrics and try to stick with the beat. Guys, probably not for you).

6. Food: Yum! Anyone can tell you I like to eat, that’s probably 80% of the reason I workout so hard. Here are a few faves on that are staples in my diet; Oatmeal-plain (every morning at 4:30am you can find me eating this before boot camp.), Arugula-Pesto pizza (pita topped with pesto, argugula, pine nuts and chopped chicken); for eating out my favorite local spot is Uncommon Ground on Clark & Grace. They are organic and have a roof top garden at their other location as well as infuse many of their own liquors.

5. Neck Wrap: This is one of those products you can put in the microwave (or freezer if you need to ice the neck), wrap it around the back of your neck and over shoulders to relax tight muscles or just warm up over the winter. Love these and mine has a great scent, like its stuffed with tea bags. If you are local, I got mine at Wrigleyville Chiropractic & Massage (see info lower down on the list) or I’m sure you can order them on line.

4. BioFreeze: Another therapeutic product I use for sore muscles. If I have an area that I’ve over done it on, I’ll rub some of this on in the morning and before bed and it really helps relieve the pain. I also get this at Wrigleyville Chiropractic.

3. Clothing: I have 2 pairs of pants that I could workout in every day; Lululemon (I believe it’s their classic pant, their staple) and Nike capri running pant. Pants need to have a zipper pocket for a car key, great fit so you don’t feel like you are dragging weight around and a snug fit so your body feels supported and sleek.

2. Shoes: My favorite running shoes are Saucony. I have tried others and I always go back to this shoe. There are many different styles and levels so see what works best for you. I am a neutral runner so I haven’t had any issues with these and usually stick to types in the $80-$100 range. If you’ve never been fitted for a shoe it’s a good idea to go do it. Then you know what works for you and can buy them easily.

1. Rehab: This is super important! If you workout…really workout 5-6 days per week then something is probably bothering you! I hold lots of tension in my neck and traps as well as a shoulder issue. I have had knee, hip and ankle issues come and go. My “go to” spot to get fixed up is with Dr. Rosenkrantz, owner of Wrigleyville Chiropractic & Massage. She also has a background in Sports Medicine before going into Chiropractic Medicine so she’s a pro in all areas and her massage therapists are also great to have work on those muscles and joints. Wrigleyville Chiropractic; 911. N. Clark St, Chicago; 773.360.3320

Find the things that you love and help motivate you to keep working hard in 2011. Check out my Top 10 Favorite Exercises later this week :) Merry Christmas & Happy New Year!

Hi all, I’m so excited about a new class I will be offering; TACTIX. You may have seen some info on it already, its being listed as one of the top workouts for 2011. Think of taking your cardio kickboxing class and adding in some intensity of a boot camp, put those kicks and punches to use on an actual pad and wrapping it up with some dynamic flexibility training. This is a major total body workout! So much so that it will be offered on M-W-F in January, giving your body a day of recovery in between. For now check out my schedule for Drop-In classes to give it a try.