PUMPKINS!
It’s not fall without pumpkins! Carve them, eat them, bake their seeds and workout with them! Workouts are always a little more fun with a new prop. To keep it fun my boot camps have had a few exercises with pumpkins this fall. Think working with a little 4-5# pumpkin is easy…think again!

Besides mixing up your workout, mix up your diet. Try some of your favorite dishes by adding pumpkin. There are all kinds of recipes out there to try. Today I mixed it into my oatmeal.
Here is a “loose” recipe so play with it and see what tastes best to you.

Pumpkin Oatmeal:

Make oatmeal according to directions.

Mix in;

a couple spoonfuls of pumpkin (as much as you like)

packet of your favorite 0-calorie sweetener

Cinnamon or pumpkin spice

Put back in microwave for 10-20 seconds to warm the pumpkin you mixed in.

Now how about a Skinny Pumpkin Latte with that! Yum, sounds like a nice weekend breakfast.

Enjoy the fun all fall with its beautiful colors and of course Halloween!

When is hot too hot? We are feeling it this week in Chicago and I’m sure there are many people wondering if they can safely continue their outdoor routine with temps hitting high 80’s with a bazillion % humidity making it feel like its 97 at 9am.

The answer will be different for everyone. Here are a few things to consider:

Are you conditioned for outdoor workouts?

If you are always taking your workouts outdoors you should be fairly conditioned to the summer temps by now. If you are just moving outdoors from an air-conditioned space you might feel the effects faster than someone else.

How fit are you?

If you are new to exercise you will probably have a lower threshold and will want to closely monitor how you feel during your workout.

Hit the shade!

If possible hit the shade instead of staying in the sun. Temperatures can be more comfortable if the sun isn’t beating down on you. If you are going for a run stick to the shady side of the street, if you are in the park try to find a big shaded area under trees. If you have to be in the sun don’t forget your sunscreen and a hat to protect your face and keep your eyes shaded.

Here are a few more things to consider when exercising in the heat:

Drink plenty of fluids:

If you are doing a workout up to 60 minutes you can stick with water. If your workout is first thing in the morning drink a glass as soon as you wake up. If your workout will be later be sure to keep your water intake up during the day so you have a jump on hydration. Bring extra water when it’s hot. You don’t want to finish you water during the first 30 minutes then get stuck with none.

Dress for it:

Pay attention to what you are wearing and if it will work well in the heat. Choose light, loose fitting and breathable. All of the fitness lines carry different materials for different weather. Talk with the sales person and let them know you need fabric that will help your body in the heat.

Be aware of how you are feeling:

Heat Cramps – cramps mainly affect the lower body, abs and legs.

Heat Exhaustion – your body temp rises and you may feel nausea, heachache, weakness, clammy skin or vomiting.

Heatstroke – If your body temp exceeds 104, you may stop sweating but your skin may be hot. If you are feeling dizzy and/or confused you will want to seek immediate medical attention. If you are exercising alone keep your cell phone with you so you can call someone or stop and ask for help.

You don’t have to give up your workout when the heat rises but you will want to pay more attention to how you are feeling and modify your workout as needed.

What do you do on a morning when boot camp has been nixed due to lightening? Well, I think of other things I can share with my camp to help them reach their fitness goals. Today I wanted to find a recipe for the grill because it’s summer…right? Well, it’s June so maybe it will feel like summer soon.

I love scallops and never think of grilling them but this sounds great! Try it for a new twist in your weekly menu insted of your usual fish options:

Soy-Lime Scallops with Leeks

Makes: 4 servings Prep: 10 minutes Marinate: 30 minutes Grill: 8 minutes

Ingredients

1 pound fresh or frozen sea scallops

1/4 cup reduced-sodium soy sauce

1/4 cup rice vinegar

4 baby leeks, rinsed well and trimmed

8 medium scallions

1 medium lime, halved

Directions

1. Thaw scallops, if frozen. Rinse and pat dry. For marinade, combine soy sauce and rice vinegar in a small bowl; set aside.

2. Place scallops, leeks, and scallions in a resealable plastic bag set in a shallow dish. Add marinade. Seal bag; turn to coat. Marinate in refrigerator for 30 minutes.

3. Discard marinade. Place leeks, scallops, scallions, and lime halves (cut sides down) on the rack of an uncovered grill directly over medium coals. Grill 8 to 10 minutes, turning scallops and vegetables occasionally. *Tip: Place your Scallops on skewers to keep them from falling through grill.

4. To serve, top veggies with scallops. Squeeze limes over the top.

Nutrition facts per serving: 130 calories, 20g protein, 9g carbohydrate, 1g fat (0g saturated), 1g fiber

Taken From: http://www.fitnessmagazine.com/recipes/healthy-eating/healthy-summer-barbecue/grilling-recipes/?page=2

“If you don’t like something, change it, if you can’t change it, change your attitude - don’t complain” ~ Dr. Maya Angelou.

A Complaint Free World….is it possible?

I added the picture above because I think it represents a fun day at the park with my family and how we should want majority of our days to be.

I’ve decided to try this out and see if I cam make a change in my own little space. I can remember when I was younger, college and shortly after, how easy going everything seemed and things always seemed to work out. I think I was in a pretty good mood most of the time. Now that I am grown up with more responsibility of a “real” life days seem to be more filled with stress and non-fun stuff which is draining and a waste of time.

Who wants to spend their days being cranky and in a bad mood, not me!! I want to enjoy everything so I am going to try to make that happen with this little purple bracelet given to me by one of my boot campers.

It’s a simple idea but I believe it can have big results. You wear a rubber purple bracelet (just like any other bracelet you see out there for different causes) that says, ‘A Complaint Free World.org’ on it.

If you complain, get angry at someone, say something nasty… you have to move the bracelet to the other arm. If you keep complaining during your day you have to keep moving the bracelet arm to arm. Obviously moving a bracelet isn’t going to curb your complaining but it will make you realize just how many times you had to change arms that day and just how much of your day is filled with negative words and outbursts.

I’ve already felt the effects on how conscience I will be of my negative thoughts. Just getting the grocery shopping done this morning could have at least brought on 3 or 4 things that would normally irritate me. Instead I thought about how that would normally tick me off but why should it?? So, I didn’t let little things change my good state of mind. I had a great run with my boot camp this morning, it’s an amazing sunny day in Chicago and I should be in a good mood and hope to stay this way all day.

The goal is to hit 21 days of not complaining. Yep, 21!! But, I’m not complaining ;)

If you end up saying something that makes you switch your bracelet to the other arm you have to start ALL OEVR again. If you were 5 days in and you slip, BOOM, back to day 1.

I don’t expect this experiment to make me in to a mushy push over, everyone has the right to speak their mind and have feelings, and I am looking to be able to redirect how I relay those feelings and thoughts to other people. More constructive instead of deconstructive. If you know me and my mouth…I could use this.

So, here we go. Wish me luck! I’ve had it on for 5 hours and 8 minutes and it’s on the same arm, so far, so good.

Interested in trying this yourself? Check it out. Here is a video on the website of Dr. Maya Angelou receiving the 6 millionth bracelet and her stories about learning not to complain. http://www.acomplaintfreeworld.org/maya-angelou-video

I know my last post was about drinking water but I feel the need to discuss this is a little more detail after my 9am boot camp today. The weather has taken a drastic change here in Chicago, going from 50’s-60’s and rain to 80’s and humid overnight and the effects of this change combined with how quickly it happened is showing up in the boot camp workouts.

We are not used to pushing through this kind of heat and humidity yet and probably not getting the water in that we did last summer since we are coming off a cold winter and people tend to not think about it.

Let’s start thinking of all the ways water is good for us and the best defense against dehydration and fatigue is to always have our water bottle with us and make it a habit to choose water for our main drink through out the day.

Here’s a few things to keep in mind the next time you don’t think you need to amp up your water intake or want to grab some pop:

1. Water is a natural way for the body to cleanse itself of toxins. Toxins from other things we eat, drink, inhale or put on our skin that get in to our body. A steady flow of water helps to flush the toxins out.

2. Digestion and metabolism; everything our body does, it needs water to do. Don’t forget over half our body weight is made of water so it must be pretty important. Drinking will help the food you eat to digest properly and move through your body.

3. Get rid of the mid-afternoon sluggish feeling with some re-hydration. If you are feeling tired don’t automatically assume you need a nap or more food. If you have been getting decent sleep and you have been eating normally through your day that tired feeling can be caused by dehydration so be sure to add a big glass of water to your lunch and afternoon snack. It can really give you some energy back!

4. Water also helps to regulate the body temperature. My campers were getting HOT when the sun decided to peak out at 9am and the cool lake breeze turned muggy. It’s a good idea to even bring an extra bottle of water to a hot workout so you can drink as much as you need instead of trying to conserve the 1 bottle you brought.

5. Don’t forget water is a little messenger carrying oxygen and nutrients to ALL of your cells. This includes joints and muscles that need some help recovering after a workout. Water can help your body heal and become stronger for the next workout.

I want to see a lot of full water bottles during our warmer months at boot camp. Please remember to drink all day long so you are ready for your morning workout, not just drinking during, it may be too late.

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.

Another snowy day in Chi-town. All this winter makes you want a warm hearty meal that’s probably not going to help your belly, hips or thighs the next day. I made this slow cooker simple chili the other night, it spiced up the menu for the week, made the house smell great and felt like I was eating something really good (as in bad for me).

Use the right type of ground beef (lean!) and there is nothing un-healthy about this chili. Enjoy!

1/2 lb. dry pinto or kidney beans

2 can (14.5 oz. each) tomatoes

2 lbs. coarsely ground chuck (keep it lean); brown & drained

1 green bell pepper, coarsely chopped

1 medium onion, coarsely chopped

2 cloves garlic, crushed

2-3 tbsp. chili powder

1 tsp. ground black pepper

1 tsp. cumin

1 tsp. salt

Completely soften beans as directed

I took a short cut once I found out how long it takes to soften beans. Buy 2 cans of beans, rinse well and add them to the slow cooker during the last couple of hours so they will warm and mix with all the flavors

Put all ingredients in stoneware in order listed.

Stir Once.

Cover and cook on Low-10 hours or High-6 hours.

Don’t add on the cheese and sour cream that usually tops chili if you are watching your calorie intake. This is just fine on its own. Stay warm out there!

Want a booty lift? Here’s a video sharing some of my favorite glute tightening moves. Add these into your workout a couple times a week to improve your “rear” view in your favorite jeans or get ready to hit North Ave. Beach in a few short months!

Have fun mixing up your workout with combo burpees. Burn more calories by keeping the intensity up and challenge yourself with these moves!

Happy Exercising :)

It’s the New Year and many people are ready to get moving on some new goals and life style changes.

We’re in the 2nd week of 2011, have your “resolutions” already taken a fall? Do you even remember what you were going to change? I’m sure many of you are doing the “Oh yeah, I did say I was going to do blank this year.”

So far this year every morning show, news show or email article I see has focused on ways to Detox or Cleanse. There are so many different ways to do this and so many questions surrounding them I thought I would bring a nice, simply, non-scary view to the subject.

I’m not a Detox guru and I don’t use/promote any “brand” of cleanse but I do know when my body feels TOXIC and its time for me to get back on track! This is usually about January 2nd for me b/c let’s face it, January 1 is spent watching football or curing a hangover from NYE which usually includes some kind of burger to help the get rid of the booze. Don’t know why but I always crave a burger if I did too much drinking. Actually, I do know why but that info has escaped my mind at this time. I read info on why we carve certain things after drinking but let’s get back to the detox.

I do promote that my clients keep an eye on what they do during the holidays. I don’t tell them to skip it all and stick their chicken salad and water but be smart and choose wisely. My choice, Christmas Cookies and lots of them! After a couple weeks of that I actually feel like my body needs a major dose of Clean Eating. Here is what I do to get my body and mind back on track in January. It would not be considered a detox by any hard core CLEANSERS but it works for me.

Since I honestly don’t think I could keep up the energy I need to get up at 4:10am daily, teach boot camp, get my own workouts in then run a full day of work, housework and mom duties I choose not to do liquid only type detox. What I like to do is fill my body with really good for me food that is filling, lower in calories but gives me lots and lots of vitamins and nutrients that my December diet probably didn’t support.

Here is an example day:

4:30am - Oatmeal (plain, 1 serving which is ½ cup dry)

7:00am – 2 pieces of fruit chopped up with a cup of tea

10:30/11am (after my workout) – Big Bowl of steamed veggies (zucchini, squash, asparagus, celery, mushrooms, spinach..), squeeze some lemon juice over them when done.

2:30pm – another bowl of oatmeal

Dinner – Lean protein like chicken or fish with a big salad of spring mix greens, maybe more steamed veggies.

I may also add in another cup of tea and I also drink a few glasses of water with ½ fresh squeezed lemon in it.

If you are dying for something sweet at night, have a frozen banana (peel then freeze some bananas).

If I feel like I need more protein I scramble up an egg and 2 more egg whites and mix them in with sautéed veggie for lunch like a big omelet instead of just steamed veggies.

I didn’t feel hungry on this at all because the food is high in volume, water content and fiber. I normally do this for a few days then get back on a nice balance of eating well through each day with 1 “fun” meal a week.

If you are looking for the right detox for you check out a variety of them to see what works for you and what you are able to commit to and finish or like me take some pieces and parts of different ideas and make your own Jump Start that will get rid of the sugar cravings of the holidays, loosen the pants a bit and get you back on track 

Have a Happy and Healthy 2011! Diana

Check out my Top 10 Favorite Exercises of 2010!**

I am not a registered Dietician or recommend anyone follow the exact diet listed above. This information has been presented purely to share what I personally do and do not recommend anyone follow this exact day without consulting a professional.**