The Cat's Out of the Bag! The Goal Is...

As many of my blog posts mention, I’m a self-appointed poor runner.  I like running at about 5mph.  Any faster than that and my short stubby legs just refuse to move and time stops.  Running at 5mph is my sweet spot.  I don’t really lose my breath and there are days when I feel like I can run forever because time ceases to exist.  However, forever is usually no more than four miles at this point and time, but it’s a deeply enjoyed and effortless four miles. 

That being said, I’m attempting to pick up my speed and maximize my endurance…by February.  Why?  Because I need a goal.  I need to focus my attention.  And I need to win the Glass Slipper.

In general, people lose interest in their exercise programs (if it’s not an effortless, habitual routine) because there is a lack of focus.  You get to a point where you ask yourself, “well now what?”  Maybe you’ve hit a plateau; maybe you’re incredibly bored with the same ol’, same ol’; maybe your not seeing the same speedy results that you were seeing a month or two ago.  Whatever the reason is, people quit.  And it’s not just with exercise programs – it’s all sorts of “extra curricular activities.” 

The only thing that people don’t seem to quit is the TV shows that they are watching.  I know I’m guilty of this.  There are a few TV shows that are running that I find myself, “WHY AM I WATCHING THIS? THIS IS SO STUPID!”  Usually I dislike shows because the writers seem to have run out of plot ideas, and so you just watch things happen that don’t really make sense or seem a bit jumbled.  Why do we watch these TV shows?  Because we’ve invested so much time and effort into the programs that we feel like we are a part of their fake lives and we want to see this through.

Why don’t we apply this same loyalty to health and well-being?  Because, let’s face it, it’s not as interesting…right?  No. Incorrect.  When you devote a lot of time and effort into your health and wellness lifestyle, you see results.  You notice differences.  You feel better.  You can run farther.  You can lift heavier objects.  So how do you keep it interesting?

By setting goals.  Think of your personal goals as the overarching theme of a TV show.  Today is the beginning, death will be the end.  Shake up your workouts by adding “plot twists” and unexpected challenges.  I mean, that’s why we love “Game of Thrones,” right?  Unexpected challenges question our capabilities.  It focuses us to try harder and to eventually succeed at something that we thought to be impossible.

Earlier I mentioned that I have recently focused my attention, but it wasn’t my doing.  It was an unexpected plot twist.  Next year, we are going to celebrate my sister’s and my niece’s birthday by earning a Glass Slipper medal.  In order to do this, you need to run a 10k on Saturday and a ½ marathon on Sunday and finish within a certain time.  And just for the fun of it, we are going to do the 5k the Friday before.  So it’s three days of running, the last day being the worst.  Honestly, I think this is bat-shit crazy, and I’m in a state of disbelief that I will be able to survive that weekend.  BUT.  I am following my program.  I am being consistent.  I am trying to run a little faster on my short run days, and happily maintaining my 5mph pace on my long run days.  I should be able to run a half marathon by November if my training goes smoothly…but I know there will be twists and turns and other obstacles that will threaten my consistency.  (Like moving back to the US, a wedding in South Dakota, followed by a short visit to Colorado.)  Never-the-less, I am going to be as consistent as possible and earn that Glass Slipper medal!

Exercising Abroad

       As some of you lovely readers may know, I have recently fallen into the job of teaching English in China.  There are many, many challenges connected to teaching in China, but I am going to focus more on my personal health journey here, and the various factors that affect that.  While I mainly want to focus on physical health, mental health is a big part of that, so I wouldn't be surprised if a couple of my future posts turned out to be rambling and off topic. 

While in the United States, I educate people about healthy lifestyles through Personal Training.  Physical activity is great for stress reduction, self esteem, and internal health.  While I'm training other people, I also try to provide easy tips for an overall healthy lifestyle.  I enjoy training those who, like myself, had it rough in PE growing up.  Because of the bullying when you are little, exercise later in life becomes constant head game.  It's a battle that you fight with yourself whether you want to or not.  Each and every exercise session has to be planned, scheduled and forced.  When I know that I want/need to exercise, I usually have to mentally prepare myself for it at least a full day before, maybe even more-so depending on what I am about to do.  I have found that I don't always have to prepare myself; I thoroughly enjoy weights and look forward to a bodybuilding workout.  BUT being in China (and slightly refusing to cough up the cash for a gym membership), I find that I am struggling, again, with my workouts.  It's incredibly annoying, especially because I was making such good progress before coming here.  However, I am trying to take this in stride as a character building experience and to prove that you don't need fancy equipment to stay in shape (although I would absolutely love a pair of 10 lb dumbbells).

Running:

I have been running semi-consistently for about a year now.  I ran my first 5k last June, my first 10k in January, and I plan on running my first 1/2 marathon 5k combo in February 2015 (the races are two separate days, but back to back).  There are a lot of people I know who wouldn't necessarily be impressed by that because it is quite spread out over time (they run athons and have always been serious athletes), but I am super proud of myself.  I don't run very fast (seriously, I'm really not lying about this), but my personal goals do not include speed rather I focus on constancy.  Whenever I choose to run I want to run the full distance, I don't want to have to pause for a couple of minutes while I catch my breath - it takes that much longer to finish!

  Right now, three miles is my sweet spot.  I can run three miles and it's not challenging, but it feels far enough.  I'm not good at running, but I enjoy it.  It took about 6 months for me to be able to say that.  I'm pretty sure it's because I finally reached the point where I can lose myself and "meditate" while running.  But any longer than that and I start to say, "okay, I'm done now."

Now, however, I am facing the challenge of running outside.  In China.  I'm sure that thought may gross you out to some degree.  It should.  BUT not everywhere in China is super air polluted.  In fact, the air quality here in Rugao compared with other cities is down right clean.  Of course if you bust out the AQI and compare here to home (Portland, USA, Keep it weird y'all!) it's like a full 70+ numbers higher on any given day.  So I'm running in not the cleanest of air.  But at least I'm working out, right?  Well according to the internet, the weather last week was over 100 for 2 days, and in the high 90s the rest of the week.  It was 90 degrees at 9:00am on one of those days.  Just, eww.  It's unnatural.  So instead of running in the morning like I had been, I changed to running at night.  Well, that worked for a little bit.  It was much cooler, not too polluted and I felt way better.  But now, I don't know what magic conspired against me, but the pollution is now worse at night.  The town goes to sleep between 9 and 10pm, and when I went running at 10:00pm yesterday, I about died.  It felt like I was running with a straw in my mouth - I couldn't do it.  So now, I'm incredibly annoyed.  I run three or four days a week, not too much, but now I can't even do that because I can't breath.  *Glares at air.* 

And I can't help but think of what the polluted air is doing to my insides, which by running I am trying to keep in prime condition.  According to the literature that I've found on the subject of running and pollution, there is no long term study.  :(  As much as I want to be cheap, and I want to prove to myself how far I've come along, I need to realize that it's not a failure if I buy a membership to a gym while living here in China.  It's continuing on my goal and my journey of health and wellness. 

So tonight I am going to go with my friend and he is going to show me where the gym that is close to my work is located.  I haven't decided whether or not I am going to sign up for the gym for sure because honestly, I'm unsure as to whether or not I will remain in Rugao for much longer.  The people of China are great, but this training center is terribly managed and operated.  It's been a battle these last two months, and just when you think you're safe, they find another way to rile you up - but that's a tale for a different time. ;)

#exerciseabroad #travel #China #rugao #healthyhabitshealthylife #tesl #tesol #tefl #training #fitgirls #fitfam #motivation #focus #running #personaltrainer #health #travelworkouts

A Quick Fix - Homemade Strawberry Milk

This is a good snack for anyone.  Use it as a special treat or a dessert and I'm fairly sure kids will love it.  Lately, I have really been into strawberry milk.  And  I don’t mean the crazy-loaded-with-weird-and-hard-to-pronounce-chemicals-that-does-who-knows-what-to-you Nesquik-types.  I mean my own home recipe for strawberry milk.  Why not give this to your kids as a treat?  They can make it as they drink it, and it’s a good way to get your fruit.  You can probably do this with other fruits too, but this is a Strawberry only zone.

Ingredients:

-       6-8 oz milk (you don’t want to overload on milk)

-       Honey

-       Four Strawberries (Fresh or Frozen)

There are two ways I like to do this.  First, blend it all together.  Easy peasy, lemon squeezy.  (Ooh I bet a small amount of lemon would be delicious!)

Second, put your strawberries in a glass, add milk to barely cover them, drizzle with honey grab a fork and squish the strawberries.  This is why I think it would be fun for kids to do – because you get to make your own glass by squishing the strawberries.  Plus, it looks pretty.

 

Enjoy!

#Strawberrymilk #DIY #howto #recipe #kidfriendly #easyrecipe 

So, You Walk Like An Ape

 Hi, my name is Jackie.  I’m a personal trainer, sporadic blog writer, life enthusiast and avid book reader.  I noticed you walking around the other day, like a silverback gorilla.  You Tarzan, me Jane, you walk funny.

You’re probably asking yourself, “is she drunk?” Well, no, but I am drinking some chardonnay, which is delightful thank-you-very-much.  But seriously, this a super structural problem that afflicts many men.  Am I being sexist?  No, guys aren’t working out properly, so they’re being stupid. 

Go stand in front of a full-bodied mirror.  Face forward, feet hip width apart, arms dangling at your side.  Now casually glance at your hand position (you don’t want to scare yourself).  Which way are your palms facing?  Are they facing inward (towards your body), are they facing forward (towards the mirror) or are they facing outward (freakily away from your body)?  Chances are your palms are facing backward.  This, my dear readers, is NOT NATURAL AND IT DRIVES ME CRAZY!  So I am going to attempt to bring awareness to ape-arms and help you help me fix it.

So there are two main reasons for ape arms; super-tight pectoral (boob-region) muscles, or weak rhomboid (back) muscles.  I also have the hypothesis that because we spend so much time typing on a computer our SITS (supscapularis, supraspinatus, infraspinatus, teres minor) muscles get extended from their regular position, shortening the greater and lesser tubercle muscles, causing a “natural” rotation of our shoulders to this unnatural position.

So what do you do to combat ape arm? It’s an easy fix, really.  Takes time, as do most things with training, but again, relatively easy.  First, you need to make sure that you are shoulder packing when you are doing ALL arm workouts.  Second, make sure you are working out your upper and mid back muscles (again, while shoulder packing).  You can do this by doing some form of row, including the row machine, upright row, or my favorite “the bow and arrow” (patent pending).  Third, it’s most likely that you aren’t stretching your pectoral muscles after you work out.  To do this, find the corner of a wall, or a structural beam and put your wrist and elbow on it.  Make sure your elbow is at a 90-degree angle and straight out from your body (don’t let it slant down or up).  Twist your body out away from your arm, causing a stretch in the front of your shoulder region.  You can also feel this in the back of your shoulders, and pectorals.  Now take a step out, extending your arm to feel a deeper stretch, mainly in your biceps, but it will also affect your shoulder muscles.  If you don’t feel it, then twist body, leaving your arm in place, and you should eventually feel it.  Hold each position between 15-20 seconds doing each stretch 2-3 times. 

The final thing that you should do is work out your SITS muscles.  At first, only use 5lbs, because it’s a son-of-a-bitch move.  This is a VERY limited range of motion move, so if you move your elbows too much it loses it’s power.  

To do this:

-      -- Grab your weights

-     -- Lock your elbows in at your side

-     -- Make sure you keep a 90-degree angle at the elbow

-     -- Move your hands out and in, AGAIN keeping your elbows locked in at your side.  This is very difficult at first especially rotating outwards, but as you progress your range of motion will improve.  Do 3 sets of 10-15 repetitions.  After three weeks you can increase your weight by no more than 2 lbs (these muscles are sensitive and you don’t want to injure yourself!).  

You can also do the “space invaders” move to work the SITS muscles. 

-     -  Grab the weights

-     -  Bring your arms out in a “T” position

-     -  Bend at the elbow so the top of your hand is toward the ceiling, your palms are facing forward

-     -  Lower them down so your palms are facing the floor, then bring them back up. 

-     -  You are essentially rotating your arms in a 90-degree, frontal plane movement.  HOWEVER, if your shoulder is clicking or making a popping noise you need to reduce the range of motion.  As the muscles get stronger, your range of motion will increase.  DO NOT go past the 90-degree range of motion seen in the video.

These exercises are not only a great way to combat ape-arms, but also to strengthen your rotator cuff muscles to help prevent injuries associated with tennis and golf.  And remember, most important is that you spread the word to your friends so we can stop this devastating and preventable issue.

5 Hot Tips To Help Prevent Inury

If you read my blog regularly you may notice some repeats.  That is because these are part of the essentials that you should learn when you get a trainer.  They are not only necessary for proper function when you work out, but they will also help prevent injuries during every day fun.  I cannot emphasize the importance of these tips.


5)  Shoulder packing:
Shoulder packing is very important for posture, and to help prevent rotator cuff injuries.  It should be done before you do any upper body exercise, whether you are working out your arms, chest or back.  After enough practice it will be a natural motion and you won't have to think about it, but until that happens you may have to check your posture while working out.

To practice this lie flat on your back on the ground with your arms at your side.  You can either have your legs bent at a 90 degree angle or flat on the floor.  First push your shoulders towards your feet, then down into the ground.  You should be able to feel your shoulder blades "flat" against the ground.  Hold this position for 10-12 seconds and repeat 5-6 times.  Once you've done this on the ground a couple of times, you can try it while standing.  The reason you start on the floor, is because it really creates a sense of awareness of the movement that you are supposed to be doing while standing up.

4) A proper squat:
Squats are something that I emphasize in all my programs for my clients because you often have to pick things up off of the ground.  There is a whole bunch of other reasons to emphasize a squat, but that is not what I am here to talk about.  Often, squats are done wrong and the wrong action can cause stresses and strains on your knees that are unnecessary.

Stand with your shoulders about hip width apart, or a little wider.  Make sure your feet are parallel with each other - meaning that the toes are pointing directly in front of you and your heels are hitting the wall directly behind you.  Bend at the waist first, sticking your butt out and when you feel like you are about to fall, bend your knees and squat down.  Bending at the waist first makes utilizes your glutes (butt muscles), which is what is supposed to happen.  Make sure your abs are tight and braced while doing this to maintain a straight back.

3) Bracing:
Bracing is relatively easy, but necessary for your workouts.  You should do it when working out your upper and lower body for sure, and you can randomly do it while your walking.  It's a way to help support and stabilize your back to prevent injury.

If you haven't figure it out by now, bracing involves your abdominal muscles.  The best way to describe it is like this: pretend someone is about to punch you in the gut, how would you harden your muscles?  That is what bracing is.  It's tightening your abdominal muscles, again, to support and stabilize the spine.


2) Drink Water:
You should always drink 8 oz of water before you work out.  Drink water every 10-20 minutes (or as needed) while you are working out, and drink 8-12 oz immediately after working out.  This is the best way to prevent dehydration, headaches, sore muscles and fatigue.  You are made up of water, so you should replace the water regularly.  I have found that by drinking the appropriate amounts of water I am able to focus better and I feel more energized throughout the day.  So, stop drinking all that soda, all that juice and all that coffee and every time you pass your kitchen, drink some more water!!!


1) Ask questions:
If you are relatively new to a gym and don't know how to use a piece of equipment, or are unsure of how to workout a specific muscle, ask a trainer.  Even if you don't train with them, it is their job to help you.  Don't expect them to give you a full session, but I've asked several trainers questions before and they are generally awesome at helping out.  I know that if someone were to come up to me, I'd be glad to help.

The Eating Basics

Initially I was going to write about all about Choose My Plate, but then I realized there is a TON of information on the website that you should check out yourselves.  For this blog I am going to talk about what your plate should look like after you put food on it.  This is applicable for everyone (yes, kids too!) and it should be done at every meal.  Remember, you eat not for your taste buds, but for your body (sometimes the buds).  You need to fuel it to make sure you don't feel tired or sluggish - you want to optimize your metabolism right?

Well, hopefully this will help us get started.  Yes, us.  I am going to take a nutrition class in the fall, so maybe I will have more to say then, but for now I will tell you what I will be telling my clients.  Have you visited www.choosemyplate.gov?  It's kind of a big thing, and it's where anyone who is starting should go for their basic nutrition information.

There is no longer the food pyramid and if you are saying "whhhaaaaaaaat?" you may be a little behind the times.  I mean, I'm not far in front of you.  Nutrition and figuring out all this out is new territory for me, but hey, that's why I am going to school.  To help us both out.

Basically Choose My Plate shows how you should portion your foods no matter what or when you are eating.  When you look at your plate, divide it into four sections (like you would first start cutting a pizza--mmmmm pizza).  First, we'll discuss the left half.  That should be 30-35% vegetables, and 15-20% fruit.  The second half is debatable, from what I know, but it also probably depends on your body type and genetics (stupid genetics).  Anyway, the second half should be just about 25-25% for grains and proteins.  There is also a glass of dairy beside the plate for your daily dairy consumption.

Protein size choosing is hard, but here is some of what I know to maybe help you figure out what you need.  I've heard that the protein on your plate should be no bigger than the palm of your hand.  I know your body can't process more than 30 grams of protein at a time, and you should shoot for (if you work out regularly) 25g of protein per meal.  Does that help?  Probably not.  You can usually figure out via the internet how many grams of protein your food contains.

Remember to vary up your vegetables and fruits.  They all contain different minerals and vitamins that our body needs.  You should also vary up your protein sources, because with different proteins comes different additional benefits.

Anyway, you should check out the Choose My Plate because they have great tips and ideas to get you started.  They also have a nutrition tracker, and different ways to shop healthy on a low budget.  And as with many food sites, there are recipes and daily meal guides that are suggested.  If I find something really neat on the site, I might choose to write about it as a feature later.

Choose My Plate Poster and Tips  <<<<---- click here

BBQ ABC - how to not kill yourself.

Tis the season for Barbecuing meat.

Fa-la-la-la-la
La-la-la-la

So as you may all know, it's summer, and with summer comes bbq!  Yummy, delicious, deadly barbecue.

 That's right.  Deadly.

Now that I have your attention here is what I mean.

You know that really yummy, slightly burned/smoking flavor that you get when you barbecue over woods.  Turns out that creates carcinogens, which are UBER bad for you...consumed in large amounts over time carcinogens have been known to cause those little DNA deformations that result in cancer.

So be careful this summer, and here is a copy of my BBQ tips from class.

BBQ  A-B-C’s

Use low fat meats or at least trim off all visible fat, to reduce flare-ups

Marinate meats before grilling them.  Reduces potential carcinogens by more than 90%.  Use at least one acidic component.

Precook meat in oven or microwave, then finish on the grill.

Don’t place heat source directly under the meat.  Placing coals slightly to the side means fat won’t drip on them.

Place aluminum foil or metal pan between the meat and the coals to catch the dripping fat.

If dripping fat creates a lot of smoke, remove the meat briefly.

Don’t use soft woods (pine chips) or mesquite.  They produce a very high heat.

Hard woods such as Hickory or Maple burn at lower temperatures.

Scrape off charred parts of meat.

--

If you have questions, comments or concerns, FEEL FREE TO COMMENT!...please.

Thanks!

Remember, 

Keep Moving!