Quick Facts: Map Your Workout!

I love running. I know some find this odd and some find this mental, but I do thoroughly enjoy running. Not jogging though, you have to be able to distinguish the difference, jogging to a runner is an insult. (A mile jog is a cool down after a 5 miles run!)

Time is the defining factor for a runner. I run a specific distance, for time. I personally enjoy indoor running, on a treadmill. (Air conditioning and pace control!)

Running outside is a huge challenge. I have to push myself to keep pace and deal with stop lights, hills, wind, sun, and cars... it is an adventure!

Recently, a running buddy of mine asked me how I tracked my miles outdoors. Usually, I sort of guestimate by driving the route with my car, he suggested checking out Mapmyrun.com.


I have fallen in love.
This is an amazing and cool program set up by Google. If you create a free account, you can map and save running routes specifically in your area. Also, the site offers other routes designed by users, shows public running routes and mile markers.

Beyond that you can track progress, keep times, connect with other runners, set goals and much more.

It's not just for runners either, they have sister sites for walkers, triatheletes, bikers, and hikers.

Check out a few of my runs and make some of your own! This is a great tool to create new challenges and goals!

The Skinny on Fats

Ever look at a food label and wonder what exactly is in all of those fats they list on the jar? Did you know some of those fats are good? It's important to understand the types of fats your body needs and the types that put you at risk of increasing your chances of disease, and your waistline.

There are four types of fats we eat almost daily, saturated, trans, polyunsaturated, monounsaturated.

According to the American Heart Association (AHA), saturated and trans fats are bad fats, tending to be solid in form, like a stick of butter or shortening. They increase the cholesterol levels in your blood, raising the bad (clogs arteries) and lowering the good (protects heart).

Eating trans fats significantly increase the threat of developing heart disease and stroke. It's also connected with the development of Type II diabetes, and can be found in donuts, french fries, and cookies, just to name a few.

Clearly it's crucial to limit the amount of saturated fats, and the AHA says to eat less than seven percent of total daily calories. (Translation: you really should be looking at labels and ingredients of what you eat!)

Polyunsaturated and monounsaturated are most often liquid forms (oils), and can be beneficial in moderation, to cholesterol. Monounsaturated fats often contains vitamin E, an antioxidant vitamin most Americans are not getting enough of. Foods like avocados, nuts, seeds, fish, and oils contain the good fats.

The AHA explains that both, poly and mono, provide essential fats that your body can't produce itself but needs– such as omega-6 and omega-3. These fats for healthy cell development; brain function, along with, natural growth and maturity of the body is assisted by the omega's.

Nevertheless, good or bad, all fats are 9 calories per gram; therefore a diet too high in fat will lead to obesity and other diseases.

The most beneficial way to maintain healthy weight is to limit the intake of fats and when possible, replace bad fats with good. Eating lots of veggies, fruits, whole-grain, high-fiber foods, fat-free and low-fat dairy products, lean meats, poultry, and fish is the best way to keep you diet low in fat reports the AHA.

Eating healthy doesn't mean giving up on some of the things you may truly enjoy. It's fine to indulge with treats but doing it sparingly is essential. The AHA gives great ideas on how to Live Fat-Sensibly, suggesting ways to snack, grocery shop, eat out, and cook within a healthy sensible means!

Also, check out sensible substitutes of fatty food you might be eating on the regular!

Okay, so now that you have the low-down on good and bad fats, you might wonder, "how much should fat should I be eating (or not eating) daily?"
The AHA provides an exact amount based on your age, weight, height and sex, with the Fats Translator! <<--Check this thing out! It's very interesting; it uses your specific body type to explain what fats you should be limiting in your diet and how to do it. Also gives great tips for keeping your fat intakes low for every meal!

Top 10 Lame Excuses to Avoid Exercise

You know you've done it, we all have. It's that evil little voice in the back of your head, that avoids working out at all costs. Well, here are my top 10 lame excuses and why not to give in!

10. I'm out of shape. (Uhh, you can't get in shape if you don't work out!)

9. I'm too tired. (Working out is proven to give you more energy.)

8. I don't like it. (You may not like it at the time but the endorphins you feel after, along with your shrinking waistline worth the effort.)

7. I don't want to be sore. (Being sore is a good thing, give yourself a day to recover.)

6. I'm too stressed out. (Exercise is proven to help reduce stress.)

5. I don't have any clean clothes. (Really, that's your excuse? You're going to get sweaty anyways.)

4. I hate the gym. (There are plenty of ways to exercise besides going to the gym.)

3. I just ate, I feel bloated. (Exercising a little while after you eat can relieve pressure and increase the metabolism!)

2. I'll work out tomorrow. (Write working out into your daily

activity, you'll be less likely to put it off.)

1. I just don't have time. (Make time! Watch one less TV show everyday and exercise instead.)

Look Ma, I can cook!

I woke up not feeling very well today and decided to get creative in the kitchen. I love making homemade soups when I am feeling under the weather (and of course if its chilly out!) So here is a little something I made up today I call it, "Hearty and Healthy Potato Soup." ENJOY!! J
You need:

• 3 cups chopped/skinned white potatoes
• ¾ cup chopped onion (or 1 cup if not using shallot)
• ¼ cup chopped shallot (optional)


• 3 cups frozen broccoli and cauliflower


• ½ cup flour
• 4 cups light and fat free chicken broth (try College Inn, has least amount of sodium and fat)


• 4 cups skim milk
• 4 tbsp margarine
• 2 tsp. salt and pepper
• Seasonings of choice (I used garlic salt, basil and a complete seasoning)
• Grated parmesan cheese

Makes about 12 servings

In large sauce pan melt butter over med. heat. Add chopped onions & shallot (a shallot is a breed of onion and garlic together- I love the flavor it adds!) until, cook til tender.
Add flour, stir until well blended. Slowly add broth, continue cooking over med. heat until slightly thickened. Then add milk, potatoes, veggies, salt, pepper and seasonings. Stir, then cook on low for about 10 to 15 minutes. Remove from heat and serve sprinkled with parmesan, then EAT UP!

Soup is great to take to work, or eat on the go, just pop it in the mic. Or leftovers can be frozen for another time! If you don't like broccoli or cauliflower, try carrots. You could use red potatoes or mix white and red. Maybe add some chicken or turkey bacon, if you want. Cooking is all about being inventive and using ingredients you like, but don't forget to keep your calories in mind. This experiment turned out to be a great soup, I'm definitely making it again!! YUMM!

Nutrition Facts: According to calorie-count.com:

Serving size = 243 grams (about 1.6 cups)

Vitamin A 9% • Vitamin C 40% • Calcium 12% • Iron 4%
* Based on a 2000 calorie diet

Quick Facts: Feeling the bulge?

When you're feeling bloated there are a few foods that could be to blame according to the Mayo Clinic Health Letter. The best way to relieve that gassiness you may feel is to hit the gym, but here's what to be sure to avoid.

-Milk : try to get your calcium elsewhere, like low-fat yogurt. The bulge could be caused by your body being unable to digest the sugar lactose in dairy, says Oxygen Magazine.

-Diet Soda: carbonation and sweeteners can be the source of bloating.

-High-Fat Foods: Fat suspends stomach emptying and increases the sensation of fullness. Fried foods, meats that are fatty, and creamy sauces could also be to blame.

The Mayo Clinic also suggests these ways to avoid prevent excessive gas:

• Avoid the foods that affect you most. (Like the ones listed above!)
  
• Temporarily cut back on high-fiber foods. Fiber aids digestion, but many high-fiber foods are also great gas producers. After taking some time off, slowly add fiber back to your diet.
  
• Eat slowly. Try to make meals relaxing not rushed to avoid upsetting digestion.
  
• Get moving. Try to take the puppy for a walk or go for a bike ride after dinner or a heavy meal.
  
• Try an over-the-counter remedy. Beano, Lactaid or Dairy Ease can help digestion and gas. The Mayo Clinic says, products containing simethicone can help break bubbles in gas.
  

Are you a Flintstone's kid?

I have a confession: I'm a total pill popper. No, no, not that kind. I'm a vitamin addict and proud of it. I am a true believer that these tiny pills produce major benefits.

Remember back in the day, when your mom made you take your Flintstones vitamins? It wasn't a small form of torture, but in fact, it helped you to grow and maintain a healthy childhood. But just because momma isn't shoving the chewables in your face anymore, doesn't mean you don't need them!

I have been taking a multivitamin since I was in high school and now along with my multivitamin, I take Vitamin C and E daily.

I pass out vitamin C to my sniffling friends like its candy, it works miracles. Taking vitamins is not only essential to your wellness, but can be beneficial to reducing body-fat percentage.

Obviously, food is the best source to get nutrients, but it's hard to get all of what your body needs, especially if you are dieting, according to the US Food and Drug Administration. The body uses vitamins for many natural processes including growth, digestion, and nerve function.

So, how do you figure out what vitamins you need to be taking?

The Food and Nutrition Board, National Acedemy of Sciences and Institute of Medicine, have established the recommended daily allowances (RDA) and adequate intakes (AI) for each unique person.

Click on the following vitamin essentials and see what benefits they can offer you:

Calcium
Potassium
Fiber
Magnesium
Vitamin A
Vitamin C
Vitamin E

Sh. I'm Watching the Game

Standing at 5’ 5” with an athletic build and blonde hair, I may sound like plenty of other young women. I do not see myself as the average girl. I’ve never been catty, or acted like a drama queen. I love sports more than anything, and I’ll order a beer over a cosmo any day.

I have always been an athlete. I can adjust quickly to almost any sport and although I may not particularly excel at each sport, I can still play and keep up.

Since sports are very high on my priority list, I'd be honored to write, or even report for ESPN someday. Still, I watch Sports Center only to wonder if I can actually keep up in the “man’s world of sports.” It frustrates me to be a sports fanatic and a female. Time after time, I hear the association of men and sports.

A waitress on a date asks, “are you enjoying the game?” I respond to the waitress, “he isn’t watching the game, I am.” Understandably, this mistake happens often.

I love sports and I am a girl. Get over it.

Sports are unpredictable, always changing, and if you understand them, sports can be debated. I have specific players I love, whether it’s football, basketball, and yes, even baseball. If my boys are playing, I have to watch.

For the most part, I don’t really pick sides. May the best team win, right? I love a good battle. When the Giants won the Super Bowl, to me, that was an incredible game.

I know when Sports Center is on the T.V. in my living room, my three roommates change the channel, end of story. This doesn’t mean all women are clueless about sports. And believe it or not, some women even know more about sports than some men!

The first time I got sent to the principal’s office was in fourth grade. I stole a football from a group of boys who said I couldn’t play with them because I was a girl. I ran away with the ball and when a boy came and tried to take it back, I bit him on the arm.

I guess I showed him.

My point is that boys are raised to think that not only are girls incapable of playing a sport with them, they are not allowed.

So maybe I can’t physically be a football player, but does that mean I'm incapable of understanding and enjoying the game just as much as a man?

I know I deserve a spot behind one of ESPN's desks someday. Look for me.
Disagree? Try me. I bite.

:) Just kidding.

Rearrange Your Fridge

What does your refrigerator have inside?

There are some healthy staples that you should keep in your fridge to encourage healthy eating and help cut calories (where you may not have known you can).

Pre-cutting your veggies and fruits is a great way to make them convenient and appetizing treats. Try making fruit salads, or having lettuce mixes for a quick meal or snack.

Nutritionist Keri Glassman suggests substituting healthy alternatives for food you might already have in your fridge.

Healthyfridge.org suggests freezing fruits such as bananas, grapes and orange slices for a fun and fresh snack, which can tame that sweet tooth!

Are you sick of opening your fridge and not seeing anything worth eating? Invest in healthy staples and you will be guaranteed to snack smart and stay trim.

Quick Facts: Get Funky.

Picture this: your hips are moving, arms pumping, feet stomping, heart racing and sweats dripping from your forehead, sounds like a hard workout right? More like a fun one. You are doing the salsa, tango, or maybe belly dancing or hip hop. Whatever your dancing style, it is a great way to get in shape and challenge yourself in a new area of fitness.

Along with the endorphins (or happiness) felt after dancing, it increases strength through repetition, improves flexibility, works the lungs and heart (cardio), and tightens core, according to Dudley Flores, director of dance workout programs at Rhythm and Motion Dance Center.

"The last fitness benefit would be coordination. Dancing can help overcome clumsiness. I think clumsiness is more mental than physical. If someone feels that they have two left feet going into a class, they will almost always overcome it and learn the choreography. Someone who isn't coordinated can definitely take a class and grow from it," says Flores.

Buzzle.com says that dancing is the eternal stress reliever. Even if you just hit the club with friends, dancing can burn up to 300 calories per hour (for 150 pound person).

Less stress, better health, improved weight and muscle tone, doesn't get much better than that… wait I take that back, it's FUN too!

Have you signed up for a dance class yet?

Take a Vacation From the Gym

Okay, okay so I've been out and about enjoying the sun. I can admit when I am slacking on my writing but all in the name of a great cause. Spring break! Don't worry though; I haven't been slacking on being active.

Everyone deserves a vacation sometimes and after training like crazy for that 5k, its due time. Even on vacation, you can get a decent workout by trying new and fun things! Here is a list of some great ways to burn calories even when you're taking time off.

• Try surfing.
• Take a hike on the beach or at a park.
• Play football or beach volleyball.
• Get a great night's sleep.
• Swim laps in the pool.
• Go bowling.
• Play Frisbee.
• Kiss somebody.
• Drink green tea.
• Play tag with the kids (or friends!)
• Take the stairs instead of the elevator.
• Give the bellhop a rest, get your own bags.
• Laugh!
• Go dancing.
• Try golfing.
• Take a walking tour.

Take some time to enjoy yourself but remember to keep fitness in mind. Staying active and eating right are the keys to success and healthy living!

Wait… a 5k isn’t 5 miles?

I write this fitness blog, but I am not just a bunch of talk. Fitness happens to be my lifestyle of choice and has been for quite some time. Coming from a family with two older brothers the tomboy in me has always been present.

Baseball or football in the streets with neighbors, was my afternoon activity of choice in elementary school. In junior high and high school, I played basketball in the winter and ran track in the spring for most of my years. I was third in the state in the 220m sprint in tenth grade.

Soon after, a knee injury put a halt to my career as an athlete, but my love of fitness didn't stop. I decided to make it my job at 16 years old, when I became a trainer at a local women's fitness center. I worked there for two years and loved what I did.

In college, I grew to love ESPN and sports but more recently decided to make it a career goal. My ultimate job would be to work for ESPN, Fox Sport, or a fitness magazine. Living in south Florida has brought me the oppurtunities to attend Heat games regularly, along with Dolphins and Marlins games (although now that Zach Thomas and Dontrelle Willis are gone, my team choices may be changing).

So when it comes to sports, health, and fitness its somethinig I love and live. I write my workouts into my planner; it's part of my daily routine.

In December, running long distances became a new fitness goal of mine. I began training in hopes of running a 5k (that means five kilometer not five miles; it is 3.1 miles).

I decided "to try" a 5k to see what it was like, on February 9 (I had been planning to run one on March 1). I ran it in 23:58. Not bad for a first timer right? I was surprised and fell in love instantly.

I started training a little harder and set a goal of 22 minutes for my race on the first.

Well, today was my race, I ran it in 22:24. Not bad, not bad at all. That's an average of 7:14 minute miles. (Remember I was a sprinter, not a cross country runner in high school!)

Setting a new fitness goal for yourself is great motivation to get on a specific track and stay on it. Even if fitness is your life, you have to continue to push yourself to the next level of achievement.

What's next for me? Not too sure yet… 10k? Half marathon?? I'll let you know.