Starting a Running Program?

I don't know if it's last week's heat wave, daylight savings, or both, BUT, I've been getting a lot of questions about 'what type of sneakers to buy for running'.  For that reason, today's post is dedicated to starting (or improving) a running program.  There are a few key factors that should be kept in mind when thinking about becoming a runner. Here's what I have... in a nutshell!

First things first,

sneakers.  

It's important to understand

pronation

(the way in which your foot hits the ground while running).  

Overpronators typically have flat feet.  Underpronators typically have high arches.  Over and under pronating can cause issues in long distance runners including, but not limited to; uneven shock absorption, ankle strain, and total body stabilization.  Getting the right pair of sneakers from a proper running store, will make all of the difference.  I go to Marathon Sports in the Boston area.  The employees watch you run, check your gait and your arches and then recommend a few pairs of sneakers that should work for you.  I had a sales associate recommend a pair of Mizunos for my high arched, narrow feet 3 years ago and I still buy the same pair as they upgrade.  They rock! 

Next,

warmup and cool down.

 It's important to get your body ready for a run.  I like this sequence: jog in place for 30 seconds, 15 leg kicks (kick left leg up to about hip height, then right leg, switch, repeat), a few runners lunges, walking lunges, then calf stretches.  For cool down, walk a bit and then stretch.  Make sure you stretch hamstrings, calves, quads, hip flexors, back, and abs.  So important!  Revert back to my "old injuries" post to understand WHY it is so important to stretch.

Third,

distance and schedule.

Running (believe it or not) can become a bit addicting.  Make sure to take break days... lift, cross train.  It's easy to just head out for a run every day, however, this is a fast track to an injury.  Break up your training with long, short, and medium runs.  Also, to start working on speed (and get an extra calorie burn) add in SPRINTS.  It doesn't have to be measured perfectly, just use light posts, street signs, whatever.  Sprint between two posts, jog the next, repeat.  This is a great tip for building speed in long distance runs/races and also torching calories.  

Lastly, and I put this last on purpose,

wear the appropriate gear.

Some running gear can get a little pricey, but, it's important to wear wicking material to keep your body cool (or warm) depending on the weather.  Sunblock (my mom will be so proud if she sees that I added this).  Running shorts - they rock because they have a little pocket inside for keys/license, etc.  In the winter, running tights/leggings - makes it way easier to move. Finally, IF you are going to run in the dark, put on some reflective gear. It is so easy for a driver to miss a runner wearing all black in the dark.  Oh, and one more thing, wear appropriate socks... you don't want blisters.

I obviously am a huge fan of running.  For me, it's the fastest way to get a calorie burn in the shortest time.  It's a stress reliever.  It doesn't require equipment and the scenery can be pretty awesome.  Lastly, if you are starting to love running, sign up for a race.  The race atmosphere is amazing and you'll feel so proud of yourself when you are done.  Big fan over here... plus I love the competitiveness!

That's all I have for tonight - have a great week and happy runninggggg!

Weight Loss 101

First things first, this is not a weight loss blog.  It's a healthy living blog. I think you all know that by now; however, today I'm going to break down losing weight in the simplest way possible. 

Here's the thing... at the end of the day, a calorie, is a calorie, is a calorie.  3500 calories = 1 pound. Period. It's not a magic formula. The tips, workouts, and recipes in this blog are a path to health and ultimately, a path to weight loss.  I do, however, understand that sometimes with the healthiest of intentions... weight loss plateaus OR is ruined by a few nights out and a weekend of indulgences.  I get it - I've been there - we've all been there. Even when you're eating healthy options, keeping your diet in check and working out... a holiday season, party weekends, eating off the kid's plate, or multiple work dinners, can add up.  

Allow me to be clear, eating a diet with colorful fruits & veggies, whole grains, lean proteins, and staying away preservatives, artificial flavors, high fructose corn syrup, saturated fats, refined flour and sugars WILL keep you healthy and at a healthy weight.  It just will.  Indulging in some dessert that is proportioned and eating some meals out, isn't going to make you fat when 80% of the time, your diet is healthy.  So that's the first thing... 80% of the time, pick healthy options.  Save the 'treats' for occasions that you're looking forward to or when you have a craving.  And really, please oh please, don't complain or eat with guilt.  Just enjoy. (and get some exercise in ;-)

That being said, and going back to the calorie formula... if you've indulged just a little too much and you really want to lose weight.  It's all about the math, my friends. Again, 3500 calories = 1lb.  You gotta WORK.  Exercise and watch your calorie intake.  I don't believe in counting calories all the time - you will make yourself crazy (been there, done that). HOWEVER, when it's time to get serious, start counting... even if it's just for a few days to get you started and AWARE of all the little extras you might be consuming.  Writing down what you put in your body and its calorie content will likely be pretty eye opening.  I'm being careful with the way I'm writing this... I DO NOT condone counting calories on a consistent basis, really I don't.  I don't think it's healthy for the mind set, at all. It is good, however, for weight loss.  Count calories consumed and subtract calories burned.  TIP: Set your machines at the gym at 5-10lbs lighter than you are because they tend to overestimate calories burned (hate to break it to ya ;-)  If you don't work out at the gym - no worries - just plug in about 80-100 calories per 10 minutes of whatever cardio you are doing and about 50-100 for lifting.  Again, don't get too caught up in this piece... it's more about the food. 

Ok, how do you know how many calories you should be consuming to lose weight?  Women anywhere from 1200-1800 depending on your size and activity level.  Men - anywhere from 1800-2400 depending on the same factors.  Understanding your Resting Metabolic Rate (RMR) will help you figure out your number better (find it quickly here: http://www.restingmetabolicrate.net/).  This number is the # of calories you burn, at rest, without exercise, etc.  This is just a calculation but it's pretttttty close to true (there's other formulas you can google - I'm not going to get too into it here.  TIP: You can increase your metabolic rate by building lean muscle mass!  Revert back to my "living room lift" post to get a good workout and learn more. So for monitoring your weight loss, you'll want to get down to this number of calories between your diet and exercise program.  I'm a mere 5'1", well 5'1"and 3/4 but who's counting!. Ah anyway, my RMR is low... right around 1200 booooo, but it is what it is and I modify my diet and exercise program for it.  Cutting around 500 calories per day will bring you to that 1lb weight loss per week.  There is no magical formula, it's calories in, calories out.  It's math and no one said it's easy but it is what it is!  

*do not eat less than 1200 calories per day - it's metabolism suicide - trust me - your body will hate you and you will store fat instead of burn it. AND, eat every meal, do not torture your body with skipping meals*

One last thing... what I do like about counting calories is that it allows you to still eat whatever you want but watch your portion control.  It also ends up encouraging you to eat healthy foods because they are lower in calories - go figure!  (Ah, weight watchers is (I think) the number one weight loss program in the country and has huge success rates - based on this - they put calories into a formula and call them points - money maker but hey, good for them!).  Let me know if I can offer any additional insight into this and good luck. Have a great week - if you're in the Boston area - it's going to be SOOOO nice out.. enjoy this weather!! 


**PS: the app "Lose it" is free and makes calorie counting super easy.

Old Injuries & Avocado Pasta Recipe

Whew... this week was BUSY!  It's been almost a week since my last post... I'd like to post more often than that but my schedule was jam packed this week.  It's nice to sit here and relax for a little bit this morning.

Onto the subject at hand...

Old Injuries

.  For those who know me or follow me on twitter

@sherriZZA

... you know that four months ago I tore my hamstring then threw out my back (specifically my right trapezeus, where it attaches to the spine), 2 weeks ago.  I've kept up a modified exercise routine throughout and I've been sure to stretch and take care of these muscles that I injured.  What I failed to do after I tore my hamstring... was to stretch and be mindful of my old injuries.  

Here are a few of my old injuries: I first injured my trapezeus about a year and a half ago... I have some knee issues and since I'm a runner... I have IT band syndrome that I have to stay on top of on a consistent basis.  I also used to teach kickboxing so sometimes my hip flexors get weak.  I'm not listing off these things for you to know, I'm listing them because I suggest that you make a list in your head right now of injuries you've had in the past... since high school.  Write them down. Ok now, do you stretch these old injuries on an ongoing basis?  A few times a week?

Here's the deal... these injuries may be healed but they are more apt to re-occur over time, even if you work out all the time and especially if you decide to dive head first into an exercise routine.  I have been so concerned about my hamstring, that I forgot about my back and haven't been stretching it as much.  I have also  been using heavier weights to lift back, which I need to be careful of doing.  Now, I haven't been able to lift upper body for almost 2 weeks because my trap is still healing.  (acupuncture is my secret weapon though - I'll talk about this in another post).

The good news is that I've taken excellent care of my hamstring and with a combination of stretching every day, some strength exercises, and using my "stick" and "foam roller" I'm finally running again (HAPPY SHERRI).  But, now my hip flexors are sensitive again because I've jumped right into running without stretching them.  So, now I need to slow down and make sure I'm getting a full stretch in, almost every day and especially these re-occuring issues, every time I work out. 

A great way to take care of all of this is to add Pilates or yoga to your exercise routine at least once a week.  I taught Pilates for years and can't remember ever having an injury during that time - makes sense right?  

There are also two tools that I LOVE especially for my IT bands (learn more about IT band syndrome here

(it is very common in women, Type A's, and high mileage runners  (go figure!)

: 

http://bit.ly/yghGn4

)

and my hamstring.  "The stick" and a "Foam Roller" (photos below). These items compress and stretch muscles by massaging deep into the tissue.  It breaks up the lactic acid build up and penetrates deep into the muscle to release tense muscle fibers.

I understand that time is of the essence for almost everyone.  I personally do not stretch enough because frankly, I'm so busy that I try to get in the best workout possible before I head into work for a 10-11 hour day.  That's an excuse though, isn' t it? My hamstring was injured and I wanted to be able to run again as soon as possible so I found time to stretch.  I will be adding Pilates back into my routine and also make sure to get in a stretch every day. (even if you don't work out - give yourself a 5-10 minute stretch in the morning before you start your day - trust me you'll feel better).

Factoid of the day:

Each muscle you stretch should be held for 40-60 seconds to be effective.  When I first got certified in 2004, it was 20-30 seconds. When I got re-certified in 2010, they re-wrote this rule.  Interesting, huh?

"The Stick" for Runners - Great for IT Bands & Hamstrings... Press firmly for  about 20 times.

Therma Roll, "Foam Roller"  Great for hamstrings, glutes, quads, calfs, etc.

If you don't have any fancy products, all you need is a yoga/pilates mat to get a good stretch in  :-)

Onto the recipe of the day... I've posted this meal on my Instagram (

http://instagr.am/p/Hc44CdhAK1/

 ) account (

@sherriZZA

) twice and received a lot of interest in the recipe.  It's SO delicious and super healthy.  I found the recipe on

Pinterest.com

and have made it 3 times.  It is super healthy but it's also a bit high in calories so I modify the recipe by using more lemon juice and of course, Barilla Protein Plus Pasta! I also add shredded chicken and serve it with a side salad. Enjoy and have a relaxing Sunday!

Yield

: Serves 2

Ingredients:

• 1 medium sized ripe Avocado, pitted
• 1/2 lemon, juiced + lemon zest to garnish
• 2-3 garlic cloves, to taste (I used 3 and it was quite garlicky, but if you are not a big fan of garlic use 1 clove)
• 1/2 tsp kosher salt, or to taste
• ~1/4 cup Fresh Basil, (probably optional)
• 2 tbsp extra virgin olive oil
• 2 servings/6 oz of your choice of pasta (I used 3oz of spelt and 3 oz of Kamut spaghetti)
• Freshly ground black pepper, to taste

Directions

:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note

: This dish does 

not

 reheat well due to the avocado in the sauce. Please serve immediately.

I add shredded chicken to the pasta to lower the carb count, I also add a spinach salad  (spinach with my greek yogurt dressing from the Greek yogurt post)

Sandwich Supper

Simple meal tonight.  I love sandwiches... love them! And, there are so many ways to make a sandwich healthy.  Here's the recipe for a meal I made tonight for dinner.  I had a bunch of veggies in the fridge and new "brown rice" wraps from Trader Joe's.  Here's what I whipped up:

Need:

-

Whole wheat wrap or "brown rice wrap"

-

Mushrooms

(I used baby bellas) (hand full)

-

Zucchini

(1/4)

-

Shallot

(or red onion) (up to your pallet! - shallots are sweeter - I used one half shallot today)

-

Spinach

- 1/4-1/2 cup

-

Feta Cheese

- tablespoon

-

Avocado

- 1/4

-

Chicken

- 1 tenderloin (use more if you're really hungry - it just might not fit)

-

Olive oil, salt, crushed red pepper, parsley

(dashes, sprays, pinches)

- Lightly drizzle olive oil on grill or saute pan and over mushrooms, zucchini, and shallot, then season with the salt, pepper, parsley .  Grill or saute them until they start to sweat, keep them on the stove for another couple of minutes (taste them if you're not sure when they are done!)

- In the mean time, get the piece of chicken ready by giving a quick spray or drizzle of olive oil, add salt, crushed red pepper, and parsley

(these are staples in my cooking - you can probably tell by now)  

add some chopped garlic too, if you have time.  Put this chicken to the side to marinate for a couple of minutes.

- While they are cooking... arrange the spinach, avocado and a tablespoon of feta cheese on one half side of the wrap

- Once the veggies are done... toss them on the same side of the wrap

- Add the chicken onto the same pan... cook it until it is done and then shred it and add to the wrap.  (how to SHRED?: Take two forks and pull then against the grain of the tenderloin)

- Wipe the pan down and turn down the heat.  Fold the wrap in half and throw it on the pan to give it a quick crisp, then flip and do the same on the other side.

Cut it and you're done!

By my calculations, this has about 370 calories! Plenty of protein from the chicken, mono-unsaturated fat in the avocado, antioxidants in the onion/shallot, fiber/nutrients/antioxidants/vitamins in the spinach and mushrooms.  Enjoy!

Living Room Lift

Lifting! Yes, you can work out at home. Yes, you should be lifting if you're not.  No, you will not bulk up and get gigantic muscles (if you're a girl) if you do.  Women do not produce enough testosterone to build bulky muscles. Period.  If you see a super jacked woman at the gym, she's probably doing a competition and taking something.  When I first started working out... I felt guilty if I didn't get a cardio workout in... until I realized the power of a lifting workout and how it would eventually help increase my metabolism.  Knowing this and understanding what it can do for you, is so important.  Trust me, if you're not lifting already, start! Plus, it's fun to mix it up... That damn elliptical gets so boring (I'll get into this later - the elliptical should not be your every day choice)


Here's why it's so important:
1) Lifting builds your bone density (you didn't think I'd list this one first, huh?) Ok so lifting and jumping build bone density... super important for when you get older... can greatly reduce your risk for osteoporosis.
2) Muscle burns 3-4 times as many calories AT REST than fat does.  Seriously!  Think of it this way... think of your super jacked guy friends who never ever do cardio but lift at the gym on a consistent basis.  Why are they so fit and fat-free?  Their metabolism is through the roof because they have dense muscle mass that is burning calories while they are sitting at work.
3) It gives you tone and strength - this is the obvious one - Michelle Obama arms don't come from doing the elliptical... I can promise you that one!


Here's an at-home workout that you can do in your living room... all you need is 3 or 5 or 8 lb free weights (Heavier for guys)... you should work to the point that the last few reps are a struggle) , a balance ball,  and a yoga mat.  I do this workout a lot and it takes about 40 minutes.  I found it in a book I read and then made my own personal modifications.  It's great to do before work... especially since it'll get your heart rate pumping throughout the day.


(If you don't have the balance ball - you can modify and work without it, except for the first move.  The balance ball helps work more muscle groups in your core because you have to 'work' to balance!)




Warm up


1. 50 Jumping Jacks


2. Squat with overhead press (20)
Tip: Large muscles burn more calories at work so it's good to combine them with a small muscle move ie: (squats with overhead shoulder press)  Large muscles include: Back, quads, hamstrings, glutes, chest, core; Small muscles: biceps, triceps, calves, shoulders
3.. Hip Lifts on the Ball - Lay on your yoga matt.. put your legs out straight and dig your heels into the ball.  Lift your hips off the matt for 20 reps.  Works glutes & hamstrings.


3.. Chest press on the ball... (20)... Your position on the ball  should be so that your upper back is situated on the ball, feet on the floor... and push up through your hips to keep an even table top position. (you'll feel it in your glutes)


4. Chest flies on the ball... (20) Same position as #3


(repeat the last 4 again)


Next...
5. Lunges with bicep curls (do 12 on one side and 12 on the other) (remember to keep those knees at a 90 degree angle)


6. Reverse butt bridges... Lay on your matt...feet planted on the floor push your hips up to the ceiling, pushing through your heels... (20)


7. Plie squat with dumbells.  Feet out wider than shoulders and hips, toes and knees faced out... drop down into squat with dumbell in between legs, and then push back up (20)


8. 12 burpees


(repeat last 4 again)


9. Back flies (20) Use a heavier weight... your back is one of the strongest muscles


10. Lateral raises for shoulders.... Lift both straight arms up to the front... don't go any higher than shoulder, bring them down and then lift them out to the side. Do this 20 times (will likely need to use a lighter weight for these)


11. 20 alternating backwards lunges


12. Tricep extension in squat.  Squat down and bend over about 45 degress... lift your elbows back and extend both arms out... (20)


13. Bicycle crunches (30)


(repeat)


Stretch!
If you need any help with form... you can google any of these moves for a photo - these moves are standard practice and you should be able to find photos anywhere!  Good luck and feel free to ask me questions. It's hard to explain without photos!  Have an AWESOME week!