Early Bird Gets to Run

Dana Westdorp of McBain, Mich., is an office manager and mother of two who runs the countryside bright and early. When the alarm goes off at 6am she laces up and heads out while the kids are still sleeping. “I like the quiet time that I get while running when everyone is sleeping. My mind has to get in a zone which is hard to do when the kids keep coming and talking to me.” Admittedly, she’s not a fan of early mornings but realizes that if she doesn’t take advantage of that time it will be harder to get a run in later and meet her mileage quota for the week; which includes longer runs on her days off. “When I get home from work I can find a million excuses not to run so if I don’t get up for a run I have to play catch up all week.”

Resolve to Stay Fit

Janet TenHove, a massage therapist and mother of three in Lansing made a resolution in 2009 to run a 5k every month – even the cold months. “I’m proud to say I stuck with it and did it,” says TenHove. That’s twelve T-shirts for the quilt she’s making. This year you’ll find her swimming at the MAC most mornings. “I drop the kids off at school and hit the pool. I like swimming alone because I don’t have to try and keep up with anyone else.” Now that spring weather is in full bloom she’ll also be biking and walking with the family. “Walking with my kids gives us a chance to talk and I love spending the time with them doing that.”

Fit in a New York Minute

Debbie Minerva, mother of two and a copy editor in New York City logs in a lot of walking during her workday. “I work in New York City, which is a walking town, so I get a lot of walking in just by getting around. I go up and down several sets of subway stairs a day and at work I take the stairs when going one floor above and one floor below mine,” says Minerva. During lunchtime she takes her beloved yoga class when her schedule permits. Now that spring has sprung she will in-line skate the 1.6 miles to the subway a few days a week. On the weekends she uses a bike trailer for the kids and trades pedaling time with hubby.

All in a Day’s Work

Lindsay Zuiderveen of Marion, Mich., and mother of one has a daily plan for fitness. “I go to the gym every day on my lunch hour and get a good solid 30 minutes in every day. I go with a game plan of what I will work on each day. Monday is upper body, Tuesday, cardio, etc.” Once she’s home she packs up her toddler son in the jogging stroller and runs a few miles. She completed her first 5k recently and has plans for more this summer.

When Mom is the P.E. Teacher

Julie Miller of Sand Springs, Okla.,  is homeschooling her two girls so gym class is included every day. “We go to the park, run around, jump on the trampoline, walk, and play baseball.” Boredom is her biggest hurdle so she mixes it up each week but sometimes it’s as simple as taking their 65-lb dog for a walk and using sidewalk chalk to draw what they saw on their walk. Once the girls are in bed, Miller focuses on her own workout.

Baby Bump on the Move

Jenny Eisenga of Tustin, Mich., is a busy mom of two, pregnant with her third and runs an in-home daycare. “At first I thought it was impossible to be fit; be a mom and work but it all boils down to priorities,” says Eisenga. “I had to make it one of my top priorities to exercise and I am a better mom because of it. I fit it in at night after my kids are in bed. That actually works as unwind time for me, so why not exercise while you are unwinding?” Being pregnant has it’s own issues, like tiring faster and morning sickness. Eisenga’s fortunate not to have morning sickness but she does find herself a bit more tired these days. Instead of putting her feet up and calling it a day she puts on her workout clothes. “At the end of the day, when I can’t imagine going downstairs to get on the treadmill for another half hour, I suck it up and do it and feel 100% better!” Eisenga is due in early November and still plans on running her first 5k on Memorial day!

Here are five new things to think about to help you lose those unwanted pounds for the nice weather ahead:

Try Tabata Interval Workouts

If you don’t already know what a Tabata interval is, it’s a high intensity interval training protocol originally created by Japanese researcher Dr. Izumi Tabata. Each Tabata interval consists of 20 seconds of high intensity (as hard as you can go) exercise followed by a 10 second rest. This is repeated for eight rounds for four mintes at a time. It’s simple, effective and a great way to increase your metabolism and burn body fat. You can use a variety of modalities such as a bike, treadmill, and even your bodyweight!

Keep workouts short and intense

One of the least talked about training methods is workout density, which is the amount of work you do in a given time frame. The greater your density, the greater your caloric expenditure. The best way to increase workout density is to decrease rest periods. The longer you drag out your workout, the less likely you can keep up the intensity. An easy way to do this is set a time limit. Try to get as much of your workout done in that time frame. Each time you do that workout, try to beat your previous time. So if you are trying to lose body fat, get out of the mindset that you have to work out for hours and hours. The harder you work in less time, will equate to a higher metabolism, and a much more effective weight loss program.

Finish your workout with a bang!

If you ever came to one of my classes, or trained with me, you are well aware that I like to end a workout with what I call finishers. These are exercises that are short, intense, and very demanding. My favorites are sled pushes and rope training circuits. These exercises are sure to get the heart rate up, and keep your metabolism rocking for the next 12-24 hours after exercise due to the increased oxygen demand that is called EPOC (Exercise Post Oxygen Consumption). EPOC is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels” and “can require several minutes for light exercise and several hours for hard intervals. “ Essentially, we are looking for activities that keep us burning more calories after the exercise session.” Be sure to end your session with a bang to keep your engine burning all day long!

Spice up your food

There are many spices that you can use to help foods taste great, but who thought that many had so many health benefits, and could lead to fat loss? Two of my favorites are turmeric (curcumin), and cinnamon. Turmeric the spice can help reduce inflammation, helps detoxify the body, and may aid in fat metabolism and help in weight management. There have been endless studies on turmeric in both a spice and supplement form that help support these claims. Cinnamon is another great tasting spice that can help promote a healthy blood sugar level. In short, if your blood sugar level is off due to not eating often enough, or consuming too many processed carbs, this can lead to excess storage of body fat. Try adding a little cinnamon to help keep your blood sugar level on the right track, keeping your metabolism in the right gear.

Practice table pushaways

Table pushaways simply mean step away from the table. The old saying that you can’t out train a bad diet is so true. I tell my clients seeking to lose body fat to forget the word meal and use the word feeding. Five to six small feedings a day is the key. If you do this you will reduce your chances of overeating and storing food as body fat. Combine this method with the hard training protocols above, and you will lose fat in no time! Table pushaways are the hardest exercise of all, and they are psychological, not physical.

written by Justin Grinnell. Grinnell is the co-owner of State of Fitness.

Don’t Skip Breakfast!

Many people either start their day off with no breakfast, or a poor quality breakfast. Try to make sure you get a balanced, high quality meal each morning as soon as you can. This meal should be your most calorically dense meal of the day. You want to feed your body more in the beginning of the day, and eat fewer calories in your snacks and meals as the day goes on. This will keep your metabolism up, and fat burning hormones in check. According to the American Dietetics Association (ADA) people who eat breakfast are less likely to become overweight, and are more likely to exercise at some point throughout the day.

Invest in Some Greenfood

I know very few people who eat enough vegetables, and I am not one of them. I constantly struggle to get enough veggies in, especially the green ones. That’s why I make sure I use a whole food based multi-vitamin/mineral food supplement, wheat grass cube, and or a powdered green super food drink. This is the best way to make sure that your body is getting enough whole food based vitamins, minerals, enzymes, and other phyonutrients that are high in antioxidants. You should make sure that the product you buy is high quality, and you get what you pay for. This is the best investment for your body.

Eat Loads of Healthy Fat

If there is one macronutrient that I focus on getting in each day is healthy fat. As Americans we just don’t eat enough healthy fats, and consume far too much unhealthy fats such as hydrogenated oil, and other poor quality oils. Every morning with my greefood supplement I take either 5 capsules or 1 teaspoon of Lemon Flavored Cod Liver Oil. In the second meal of the day with my oatmeal I also have 2 tablespoons of ground flaxseeds. And for snacks I always have some almonds, walnuts, or trail mix throughout the day. These are my favorite snacks because they are easy, nutrient dense, and a quick form of energy!

Keep Your Body Alkaline

Our bodies go through a lot stress throughout the day. Your body is exposed to a lot of toxins as well. Overtime that will make your bodies PH level to high and you will be more acidic. Exposing your body to acidic foods such as too much coffee, soda, and processed foods also causes your body to work harder to stay alkaline. Too much acidity in the body can lead to acid reflux, cellular damage, mineral loss, and low energy. So each day I make sure to consume water in an environmentally safe plastic, and at night I have 10-16 ounces of mineral water. While both sources are alkaline and help rid the body of toxins, mineral water is higher in mineral content, thus more alkaline.

End the Day in Control

Eating too much later in the day, especially late at night will cause a metabolic pitfall. If you are really hungry at night and end up eating way too much, then that is a sign of not getting enough nutrients in throughout the day. Not consuming enough healthy fats, protein, eating every few hours, lack of water, and not having a high quality breakfast will cause you to eat way to much at night, and will push you too make poor food choices. Limit your carbohydrates in your last meal of the day as well. We tend to overeat foods high in starchy carbs such as breads, pastas and potatoes, and the calories add up fast! To control portions stick to healthy fats, lean protein choices, and tons of veggies. My dinner usually consists of a piece of chicken or fish, roasted broccoli or asparagus in extra virgin olive oil, and a salad with various greens and vegetables. “Eat like a key in the morning and a peasant at night”.

Here is your daily checklist:

High Quality Breakfast: Begin the day well
5 capsules or 1 teaspoon Cod Liver Oil
2 tablespoons ground golden flaxseeds
Trail Mix
Almonds or Walnuts
Wheatgrass cubes/ green food drink
Whole Food Based multi vitamin/mineral

Justin Grinnell B.S., CSCS is a Certified Personal Trainer by NASM and NSCA, and is a Senior Personal Trainer at The Michigan Athletic Club

Healthy & Fit Magazine is excited to announce the Online Healthy Lifestyle Challenge. This Challenge is unique because our sole challenger, Rick Audas, will not only check in monthly with Healthy & Fit readers, but he will have online updates and progress reports published here to compliment the magazine updates. His Challenge started in July. His final reveal will be in the January 2009 issue of Healthy & Fit. Be sure to check out his progress at healthyandfitmagazine.com. You can even leave comments and words of advice.

Interviews for the week of September 22, 2008

THE CHALLENGER: Rick Audas, 50, 6’4”, 298, former MSU tackle, executive vice president, AXA Advisors:

Rick’s current weight: 278
Pounds lost: 20

How is your body holding up to the workouts? Very good. I am becoming more flexible and my core strength has improved dramatically.

Have you found that it’s getting easier to do some of the exercises? It is a lot easier. My flexibility is increasing as well as strength.

How are your eating habits? Are they becoming healthier? Overall – I think they are. I still fall off the wagon on occasion. But Nancy is doing a fantastic job preparing healthy options. And its always about portion control.

I know that you’ve tried to do some bench presses and limited running to gauge how close you are to your goals. How did that go? Running will not be an issue.  Due to lack of activity for a number of years with weights – the bench-press could be the toughest but Justin continues to work with me.

Are people starting to notice that you’re losing weight? ABSOLUTELY!  The office staff says that I no longer have a belly.

How does that make you feel? Fantastic. I am increasingly adapting to healthier lifestyle habits.

CERTIFIED WELLNESS CONSULTANT: Nancy Mesko, wellnessforum.com, 517.449.0098:

How is Rick’s eating from your viewpoint? Rick is still “dining out” too often. This is just too difficult to accomplish his goals regardless of how healthy the dish seems you just cannot be assured of what has been added back in the kitchen (I.e. excess oils/butter). A piece of fish with baked potato and side of vegetables seems healthy and pretty harmless however the side of veggies have probably been sautéed in 200 calories worth of oil or butter and the fish has probably had a least one if not two or three dollops of butter placed on top before being baked. These excess calories can add up quickly when dining out several meals a week.

What has he done a great job with? Where is he still struggling? Rick has a great attitude towards the whole eating better and trying new things. As mentioned previously the big struggle continues to be “social dining out”. I could be wrong???? but truly do not think it is the food/cook at home as much as he just loves the whole social aspect of going out to eat.

What are some of the dishes that he’s eating that seem to be working? Making larger salads with meals.

Have their been any new additions to the diet? Cannot think of any new things at the moment. Just always making up new soup concoctions. Had a large amount of fresh tomatoes and kolarabbi. Got the food processor out and pureed the tomatoes to use along with some nutritional brewer’s yeast, onion, garlic and water for a base. Then added peeled and cubed the kholorabi (cabbage taste to it) along with celery and carrots. Added a cup of red lentils and let simmer for 30 minutes. Once I get to this point I always check the taste to determine any needed salt/pepper/seasonings. For some reason cinnamon came to mind so I just put a hint of cinnamon and that really finished this soup off.

Is he where you thought he would be at this point in the challenge? Had hoped that Rick would be a little further along at this point however glad to see he is hanging in there and has a very positive outlook.

THE TRAINER: Justin Grinnell, Michigan Athletic Club, 346-8888:

How is Rick doing with his workouts? Rick’s workouts have been consistently getting better. We have been increasing his overall training volume and intensity. I also can tell that he is adapting to it because he is able to shorten his rest periods while maintaining quality form. His left shoulder and hips are still very tight so we will continue to pay close attention to those areas to increase their mobility. I have added in some sled work to really get his metabolism and heart rate up. I am hoping that he is getting more strength and core work in on his own. He is also supposed to increase his foam roll use and stretching each night.

Have the workouts progressed? I feel that he is right where he needs to be right now. He has gained significant strength and condition. The only thing I am worried about is his mobility and flexibility. That was to be expected since this takes much longer for the body to progress when you compare to strength and conditioning adaptations.

What kind of workouts seem to be his strong suit? I can tell that he likes some exercises over other. Full-body lifts (squat and press, kettlebell, deadlifts) and leg exercises (split squats) are defiantly not his favorites. Bench pressing is probably his favorite, just like any other guy in the world.

Is he being motivated by others? Coach Henry Bullough, a good friend of Rick’s, likes to give him a hard time when he sees him at the MAC. Every time I see coach he asks me how Rick is doing, and tells me to really push him and cut him no slack. It is good to have all the support that you can get!

Healthy & Fit Magazine is excited to announce the Online Healthy Lifestyle Challenge. This Challenge is unique because our sole challenger, Rick Audas, will not only check in monthly with Healthy & Fit readers, but he will have online updates and progress reports published here to compliment the magazine updates. His Challenge started in July. His final reveal will be in the January 2009 issue of Healthy & Fit. Be sure to check out his progress at healthyandfitmagazine.com. You can even leave comments and words of advice.

Interviews for the week of September 8, 2008

THE CHALLENGER: Rick Audas, 50, 6’4”, 298, former MSU tackle, executive vice president, AXA Advisors: 

Rick’s current weight: 278           
Pounds lost: 20

With tailgates coming up, what’s your game plan to stay on top of the healthy eating plan? My plan is simple. I’m going to try to not to eat bad food. I’m going to focus on nibbling from the veggie tray.

How are your workouts coming? Workouts are coming along very well. Justin is doing a great job. I am using muscles I haven’t used in 30 years.  He has taught me an entire new way to work out.

Do you ever feel like taking a day off? How do you deal with it? I try to take 1 day off a week where I do nothing but stretch. It is very relaxing.

Are you surprised with your results thus far? Not surprised.  I know if you work hard and eat right—you can get in shape.  The key is having the discipline to do both.

Still think you’re going to meet your goal? (YES!) Easily!

CERTIFIED WELLNESS CONSULTANT: Nancy Mesko, wellnessforum.com, 517.449.0098:

As a wife, what’s your role with Rick if he’s leaning towards eating unhealthy foods? This is a tough area as I don’t want to be a nag!!  Just try to remind him of alternatives available when appropriate. This is where he almost does need to COUNT CALORIES when it comes to snacking on raw almonds and cashews as he takes in a lot of calories with a little amount of food.

What kind of tactics do you use to keep him on track? Have always felt the best way to encourage someone is to lead by example. One of the areas that I have really been trying to change is to eat at home as much as possible. As we have talked in the past this is a tough area for Rick because he enjoys the social aspect of eating out.

How has his eating been? He has definitely been eating less at meals. Still needs to work on eating more often throughout the day. Rick is just not accustomed to this so it will take some time to convince him that he needs to continually fuel his body throughout the day. And drink more water.

Any surprising dishes that seem to be popular? Nothing too out of the ordinary. Rick has no problem eating healthy foods and is very open to new recipes. I have been just trying to use more vegetables in dishes. For example, I made baked whole wheat penne pasta last night and used half the amount of pasta then loaded the dish with onions, garlic, shredded zucchini, carrots and broccoli.

What kind of dishes will you have during the fall season? Any  favorites? As you know Rick loves soups. One of my favorite Fall soups is a Butternut Squash soup. I sauté a couple of chopped apples (any kind), one large onion or two small (red onions work best), 4-6 gloves of garlic, cinnamon and curry powder until tender. Then combine the cooked squash (you can cut up and steam or bake) with the sautéed mixture in a good blender with a bit of coconut oil and bragg’s liguid aminos. You may need to add more water to get desired consistency. Here’s a tip: When pureeing hot ingredients in a blender put a work towel over the lid to avoid burns or splatter.

THE TRAINER: Justin Grinnell, Michigan Athletic Club, 346-8888:

How is Rick doing with his workouts? Has he been making his sessions? Rick has been very consistent and very prompt with making his training sessions. He had also been working very hard at each session and seems to improve each time as well.  Rick has been very consistent and very prompt with making his training sessions. He had also been working very hard at each session and seems to improve each time as well.

What seems to be working best for him: Cardio or weights? The weight training is going to be key for him. Right now we are working on correcting some muscle imbalances with various core stability exercises and strength training. He has been doing a little too much cardio, which in turn is making his imbalances worse and making him tighter. As you know, I don’t advocate long steady state cardio.

Is stretching part of the routine? We have been doing stretching since day one. Yesterday I really decided to emphasize it even more. His hips and shoulders are very tight, causing some pain. If he gets consistent he will improve.

What kind of workouts have you progressed to? The intensity and volume of his weight training has improved. We are now focusing on more bench pressing since that is one of his challenges. I am also advocating more interval cardio sessions, less steady state sessions.

What’s the next step? Consistency is what I want to see, mainly with the strength and stretching. We started a new routine yesterday and we will re-evaluate in 3-4 weeks. 

Interviews for the week of August 28, 2008:

THE CHALLENGER: Rick Audas, 50, 6’4”, 298, former MSU tackle, executive vice president, AXA Advisors: 

How has the challenge been for you? Has your outlook changed on how much work needs to be done? The challenge has been great. My outlook has not changed since I took on this challenge. I knew it would take some work for me to meet my specific goals.

Eating continues to be a challenge. What are you doing to make healthy changes? Just trying to eat better foods and less. Also trying to not eat out as much whenever possible.

Are you enjoying the workouts? Workouts are great. Justin is a great trainer and keeps things interesting by incorporating different programs every week when we meet and Playmakers keeps me supplied well with workout attire and shoes.

What is/was easier: working out with D1 athletes or with Justin? There is no comparison in working out with with D1 Athletes and Justin. Besides the fact that I am 30 years older it is more of personal challenge one on one challenge versus a team challenge.

What are some of your short term goals? My short term goal is to really focus on getting more training sessions in on a weekly basis.

CERTIFIED WELLNESS CONSULTANT: Nancy Mesko, wellnessforum.com, 517.449.0098 :

How many calories are you trying to keep Rick on per week? I have never been an advocate for counting calories. I like to focus more on QUALITATIVE versus QUANTITATIVE. Rick has successfully lost weight on many “calorie counting” diets and they do work however have never produced permanent weight loss. I have been focusing on getting Rick to look at the totality of his diet and eliminate or at least minimize high fat/low fiber foods. That being said he does need to understand raw almonds and avocados are qualitative foods however you cannot eat an unlimited amount.

Besides soup, what are some of the other meals that are working for Rick’s diet?  Veggie Burgers on Sprouted Wheat Bread with mustard and onions with baked sweet potato fries. Still lots of veggies from local produce. Greek Salad made with chopped Tomato, Peppers, Onions, Cucumber with White Balsamic Vinegar/Olive Oil/Oregano for dressing (can add chickpeas to this salad to make it more of a meal) HOLD the Feta!!!. Large Green Salad with Salmon Salad with whole grain bread.

What are the changes in the diet that seem to be working? Rick has been a bit more AWARE and eating at home whenever possible. This is his biggest challenge as he has that busy social calendar!!!

What are some of the short term goals you’d like to have for Rick? Short term goals for now are to just continue to get the bad foods minimized and out of his diet and the good foods in. He is still not eating often enough during the day which leads to being hungry at the end of the day.

THE TRAINER: Justin Grinnell, Michigan Athletic Club, 346-8888: 

How has the challenge been going? It has been going very well with Rick. He has been motivated and ready to work when we meet; however, he needs to get going when he is not training with me. He has been getting some long walks in, but not enough strength training and interval training like we talked about. Rick has a beautiful place up north, and the long weekends up there are tough. It is hard too stick to a game plan, so for that, I can’t wait for Labor Day to come and go. But then, football season comes around. Rick is a former MSU football player, so as you can see life gets in the way, but he has to stay disciplined.

Has he shown improvement?

Each week he has improved in many areas, so I am happy so far. In a few weeks I expect to see a better effort, especially on the food thing.

Interviews for the week of August 4, 2008: