I’m not a huge football fan, but when it’s time for the Superbowl I get in the spirit! For most, this usually means eating lots of traditional football and game day foods including wings, dips, fried foods and other things that will sabotage your diet. So, this year – get your own game plan and try some healthier options so that you don’t end up with a food hangover in the morning. Also, I would recommend that you start the day with a workout and eat healthy all day. Then, about an hour before the game, or party, eat a healthy snack. You can also offer to bring something to the party like veggies with lowfat dip (see below); portobello mushrooms, zucchini or other veggies for the grill or even low-cal popcorn.

Below are a couple of dips (courtesy of CookingLight.com) that are perfect for crowds. Also, FitSugar.com has some great recipes including kale chips, more dips and fruit skewers. Yum!

Spinach Parmesan Dip

At first, the spinach will seem to overflow in the skillet, but keep stirring–as it begins to wilt, it reduces in volume. Serve this creamy dip with crudités or hearty wheat crackers.

Read the rest of this entry »

I’ve created a new challenge on one of my favorite sites: SocialWorkout.com. It’s free and easy to join!

Our team goals:

-Lose 10lbs by the end of February. You don’t have to lose 10lb, especially if you don’t need to. But, if you follow the challenge you will lose body fat.
-Get in at least 30min of cardio a day if not more. Get in the habit of breaking a sweat every day and make it part of your routine. Same time, same place = best.
-Eat “clean”.
-Don’t drink alcohol. Just try it for 1 month.
-Eat a healthy breakfast every day.

Sound good? Then, join us:

Running continues to become more popular each year and the number of marathon and half marathon runners continues to increase! I have a lot of friends and clients who have set a goal to run a half marathon in 2012 and have asked for my help. So, I thought I would put together a simple training plan like I did for “How to Train for a 10k in 6 Weeks”, which is my post popular blog post. I’ve run 4 marathons, many half marathons and will be running my first Ultra marathon in February – so this plan is based on my own experiences and what I feel works the best! I welcome feedback!

First things, first…if you are going to set a goal to run a half marathon then you need to make it PRIORITY. This means making it priority over other workouts (you can still cross-train), getting up early a lot, adjusting your diet and spending some money. But, it’s totally worth it.

What you Need:

1) Gear. Get the right shoes for your FEET (not best color, style, etc) and the right clothes. Go to a specialty store like Luke’s Locker and have them take a look at your arch, pronation and gate. My favorite shoe brand is Asics and for clothes I like Nike, Lululemon and Lucy – all of which make great sweat proof and dry-fit clothes. For a less expensive option, check Target and Walmart because they products that mimic Under Armour, which is also a good brand. Also, you may want to invest in a Garmin or use mapmyrun.com, Nike+ or other GPS tracking system. They are pretty accurate and can help you keep track of your progress (and it’s fun!).

2) A good schedule like below. Stick to it as much as you can. You may have an off week, have to go out of town, etc. so you can adjust it. Just make sure you get in your long run that week because that’s the most important!

3) Follow the 10 percent rule. Don’t increase your speed or distance more than 10 percent each week or you may get injured. For instance, if one week you run 10 miles total – don’t go more than 11 the next week.

4) Sign up for a race now so that you know when to start training. Ideally you will need 2-3 months for a half and double that for a full marathon.

5) Safe, planned training routes. I would recommend that you join a running club because they plan everything and will often put fluids out for you so you don’t have to wear a fluid belt. I do Kenyan Way in Houston but one of the largest national organizations is USA Fit. You could also check with your local Road Runners Association. If you don’t want to join a group or club, find some sample routes online or ask friends at your gym. If you are unsure – make sure you test the route out when it’s light outside and be aware of your surroundings (people, cars, bikers, etc).

6) Proper nutrition. You can’t put a bunch of junk in your body and expect to do well. Sure, you could probably finish a half marathon with a normal crappy American diet – but if you want to get a decent time you need to put away the processed food and sweets and stick to a “Clean” diet. But – as a runner you will need your carbs, so please don’t try a low-carb diet or you will not have energy for training or the race. Just know WHAT carbs are good (ie whole wheat vs. white bread). Do your research.

7) Runners World subscription! It does help.

8) Familiarize yourself with GU and other gels. You won’t need them until you are running at least about an hour or so – but don’t wait until race day to try it out.

9) Plan for possible setbacks. You may get runner’s knee, IT band tightness, plantar faciitis or one of the other fun runner injuries! Read up on them, so if you get one you know what to do. Most can be prevented with strength training, the right shoes and avoiding over training.

10) Most importantly – have fun! There are always more races and times to train – so don’t take it too seriously!

The Plan (For Beginners)

You will need to commit to about 3 days of running (if you can do 4 or 5 that’s better). But, even if you can do it every day – you don’t want to increase your total weekly mileage by too much or you will get injured (see 10% rule above). You need to pick one day to do your “long run”, preferably a Saturday or Sunday. The long run is how you build your endurance and is the most important run and it should be run at a CONVERSATIONAL pace (60-120 seconds slower than goal race pace). If you are brand new to running, you can mix in some walking and gradually decrease time spent walking. If you can comfortably run 3-4 miles without resting then do the higher end of the ranges below.

Sample Long Run Schedule:

The Plan (For Intermediate Runners) Read the rest of this entry »

I want to tell you guys about a new app that I’m using called Mobli! It’s a cool new platform similar to Facebook and Twitter, but it’s focused around media (pics and videos) taken from your phone. I know it’s kind of overwhelming with all the apps and networking sites out there right now, but this is one I truly believe in and it’s very simple to use. You basically pick “channels” and people to watch and it’s fun! For instance, I’m watching Leonardo DiCaprio (he’s an investor) and the “fitness” channel. I’ll be posting lots of fitness pics, videos and more – so I hope you join me!

“See the world through other people’s eyes” – Mobli

When Shape Magazine asked me what I thought would be a big trend in 2012, I had many ideas but the one I went with was “Sandbag Training” (see #12 in the article below). Sandbag training has been around for awhile now, but now many companies are making more functional bags with customized weights, handles and even pink ones for women (got mine HERE)! I will try to post a workout soon with some sample exercises. Until then, you can watch the video below to see how it can be used (warning: it’s tough!!).

Via Shape: “We asked some of the nation’s top experts for their fitness industry predictions for the New Year…“

Sample Sandbag Workout:

Whenever I fly, I try to pack a healthy snack – but sometimes that’s hard to do, especially on the return flight home. I always recommend options like fruit, nuts or other things that don’t have to be kept hot or cold. Last week I was at the Dallas Love Field airport  and came across this “Go Picnic” package that I found in one of their shops. At first glance, I thought this was going to be similar to some of the “snack packs” on the airlines that are loaded with junk and chemicals. But, I was pleasantly surprised! They have 3-4 of these “Go Picnic” packages that contain things like hummus, edamame, tuna and multi-seed crackers! I was in heaven! I grabbed the hummus + crackers kit below and it was very tasty. I had never had dry roasted edamame before and I loved it! The box contains enough food for 2 (I split it) and has 400 calories and 25g of protein. It looks like the brand has these kits at many major airports – so check their website next time you are traveling to see where you can get your own box.

It’s that time of year again – time to start thinking about what you want to accomplish during the next year! For most people, at least 1 of their resolutions will revolve around health, diet, or weight loss. It’s a popular choice because the new year means you can create a “new you”! But, it can be discouraging if you want to make big changes and don’t know where to start. Plus all the choices and options out there to help you reach your goals can be quite overwhelming. Most people end up wasting money on crazy fads, programs (no, you don’t need to buy “Insanity”!) and weird food products.

This year, save your mind (and body) by keeping it simple. All you need is some basic workout equipment (a set of weights or resistance band, a mat and good workout clothes/shoes), a journal and most importantly – a plan to help you reach your goals. Start by setting a goal for this week like “I’m going to join a gym” or “I’m going to go for a run 3 times this week”. Then, set a long-term goal for the next month, but be realistic – that is the key! If you tell yourself you are going to lose 10lbs this month, it probably won’t happen and then come February you will just give up. Instead, make realistic goals like” I’ll join a bootcamp“, “I’ll ask a trainer for help” or “I’m going to lose at least 3lbs and get stronger this month”.

Things that can help you stick with it:

• A food and/or workout journal. This doesn’t have to be fancy, but if you want to buy one – I like the Fitbook and also the Ultimate Pocket Workout Journal.
• A trainer. Not in your budget? Join a bootcamp or get a gym membership where you can take free classes (I like Fit in Houston). Most people will stick with their workouts if they do them in a group setting. Plus, it’s just more fun!
• Realistic goals (see above).
• Sign up for a race, contest or team sport. If you have to train for an event, you are more likely to stick with your workouts. Also, tell your friends and family about it or post it on Facebook in order to hold yourself accountable!
• Get the right tools. I love magazines, specifically: Women’s (or Men’s) Health, Shape, Fitness, Oxygen and Muscle & Fitness. Get a subscription so that you get one of these every month. This will supply you with a new workout, recipes and other tools to keep you on track. Plus, I find (at least for me) that when a magazine is filled with fit people – it really motivates me to get my butt to the gym!
• Look for online resources and subscribe to fitness blogs (like mine if you haven’t already!!). I like FitSugar, Shape.com, Runnersworld.com , NikeWomen.com and AceFitness.org

Last week we did our version of “The 12 Days of Christmas” at Bombshell Bootcamp  and called it “The 12 Days of Fitness”! However, this is a great workout you can do any time of year. Start with a 10-15 minute warmup and then start this workout with #1 and work your way down to #12. However, the song is a “cumulative” song, meaning that each verse (or workout) is added to the previous one! For instance: On the 4th day of fitness my trainer gave to me 4 calling burpees, 3 french hills, 2 Turtle Tucks, etc. So, this circuit becomes quite challenging and should take you about 20-30minutes depending on how fast you go.

 12 Days of Fitness Workout

1 Bootcamper in a Pear Tree (hold tree pose for 10-30 seconds on each leg)
2 Turtle Tucks (jumps)
3 French Hills (or sets of high knees)
4 Calling Burpees
5 Golden Pushups
6 Geese a Lunging (6 sets of reverse lunges)
7 Santas Squatting (7 squats)
8 Lords ‘O Leaping (leaping jumps)
9 Swimmers Swimming (on your back ie “superman” – 9 sets)
10 Jacks a Jumping (10 jacks)
11 Plankers Planking (11 sets of alternating arm reaches or you can do leg raises – while in forearm plank position)
12 Drummers Drumming (wall sit in “drummer” position with fists on quads)

A few weeks ago I found this amazing Kale and Cranberry Salad at Whole Foods (on their salad bar) that was very light and had an great combination of flavors. But, the last few times I’ve been to the store they don’t have it : ( only other variations that don’t seem quite as tasty. So, last night I decided to just buy all the ingredients myself and try to create something similar on my own. I don’t know if these are the exact ingredients – but it turned out very similar. I think the sesame oil and orange juice (you can use lemon) takes the bitter taste out of the kale. Let the oil and citrus mixture sit on the kale while you chop and prepare the other ingredients. I also chilled my salad for about 15 minutes before serving and it helped the flavors combine better. If you aren’t a fan of raw kale or kale salad, try this other cooked kale recipe HERE.

Kale really is a superfood and is the perfect thing to eat this week if you are trying to “detox” from all the holiday junk you’ve been eating. 

1 Bunch Kale (any variety but I used dinosaur)
Olive Oil (approx 1/2 tsp)
Sesame Oil (approx 1/2 tsp)
1 Small Avocado
1 TBSP Slivered Almonds
1 TBSP Lemon Juice or Orange Juice
1-2 TBSP Dried Cranberries
Red Onion (as desired)
Salt & Pepper

*Adjust ingredients depending on how many servings. The above amounts will provide 2-3 big servings.

Directions: Wash, dry and tear kale and place into a large bowl. Whisk together the oils and lemon (or orange) juice and pour over kale to marinade. Then, add chopped onion, almonds, cranberries and salt/pepper. Toss lightly and then chill for 10-15minutes (optional). Before serving add sliced avocado.

Try this salad and let me know what you think!

Here is my latest Culturemap article:

“10 Things Your Personal Trainer Doesn’t Want to  Hear Over The Holidays”

Ahh, the holidays. Most trainers, including myself, dread this time of year because it’s a time when all of our clients go bizerk and forget everything they’ve learned and worked so hard for the rest of the year. But, it’s not too late – you can take classes, hit the gym or enlist the help of a trainer. Just avoid saying the following if you really want to commit to staying fit over the holidays.

My office is making me fat! Be strong people! There is such a thing as self-control and willpower; you may just have to dig down deep to find it. If your office kitchen is filled with “goodies” that will make you fat – then just don’t go in there! I’m sure you won’t lose your job because of what you do or don’t eat. Instead, pack your desk full of healthy treats so that you won’t be tempted to have a cookie, brownie or whatever else is lurking around the office. Going out for holiday lunches? Just stick with salads and grilled options. Clients sending you sugary gifts? Reward the ones that send fruit or non-food items and tell the cookie senders that the fruit baskets were the hit of the office and maybe they’ll get the hint.

OMG, Yay – the eggnog lattes are back! What? Yeah, and your 10lbs will soon be back. Did you know this drink at Starbucks has 460 calories and 21 grams of fat? And that’s for the grande/medium with no whipped cream! Avoid any creamy drinks or ones that taste like dessert, because they have just as many calories as a dessert or more. If you are going to indulge in a holiday drink, try a low-cal cider, sugar-free hot chocolate, peppermint tea or the skinny cinnamon dolce latte at Starbucks (180 calories/6g fat) as an alternative.

Oh, don’t worry. I don’t like sweets. Yeah right. After a few cocktails you’ll be throwing back the eggnog as you stand in line at the dessert table. Stay away from the sweets! If you must have something sweet at a party, go for gingerbread (or gingersnaps), a “mini” dessert  (like a cookie or bar) or even a candy cane. Think “small portions”. If you have to make a dessert yourself for an event, try using Truvia, Stevia or Splenda as alternatives to sugar or just make something that is “cleaner” like fruit dipped in dark chocolate. It’s still a crowd pleaser and your friends won’t blame you for their weight gain. Read the rest of this entry »

Looking for a cookie that you take to your holiday parties and events that won’t wreck your diet? Try Gingerbread! Every year one of my friends invites me to her holiday “cookie exchange” party. It’s always a blast, but I struggle with what to make! I ask myself “Would I let my clients eat this?” and usually my answer is “Hell no”. So, I always end up making a “cookie” that’s overly healthy that nobody likes : ( So, this year, despite my urge to make protein powder meringues again (yes, I know) – I decided to go with gingerbread cookies and they turned out great!

Gingerbread is actually one of the best options if you are trying to watch calories and also want to stick to a “clean” diet. To save time, I used a pre-made gingerbread mix by Betty Crocker, despite the fact that it’s not the “cleanest” and is pre-packaged. However, after I got home and read the ingredients and nutrition label more closely – I was surprised that it’s not that bad! You can probably get an organic version at Whole Foods or other store that has less chemicals (this one does have hydrogenated oils), if you want to make it even healthier. After the added egg and butter – two small cookies (1 serving) is 150 calories, 5 grams of fat (approximately), 1g protein and 10g sugar. You also get in a few vitamins, including 4g of iron.

Chocolate Gingerbread Cookies

• 1 Bag Betty Crocker Gingerbread Cookie Mix (or similar)
• approximately 1/4 cup dark chocolate chips (or sem-sweet)
• 1 Stick Butter, water and 1 egg (as directed on cookie mix instructions)

Directions

Mix cookies as directed on the bag. Sprinkle them with sugar or stevia/truvia (for less sugar and calories!) and then bake as directed. When you take them out of the oven, place 1-2 dark chocolate chips in the center of the cookie (press down firmly so that there is an indentation). If you want more of a melted look (like above) – place them back into the oven for about 1min.

*The dark chocolate adds only about 205 calories each.

Last night I held one of my weekly group training sessions with the Houston Rockets Power Dancers. I decided to make it a little harder than usual, because they are getting ready to start the new season (finally!) and will be on the court soon!  So, I thought I’d share with you guys the exact workout we did (see below). Try it for yourself and let me know what you think!

RPD Workout:

Warmup: treadmills and stairs 5-10min
Strength Training (they use two 8-12lb weights for most exercises):

• 20 Pushups & 15 Overhead Shoulders Raises x 3 sets
• 15 Bicep Curls & 15 Squats x 3 sets
• Band walk with resistance band (up and down hallway for about 5 minutes)
• Walking lunges with a leg lift (for glutes) up and down the hallway for about 7 minutes *using a 20lb kettlebell
• Curtsey lunges (15 each leg) then 20 overhead tricep extensions x 3 sets
• Traveling Burpees alternating with weighted squats x 3 sets for about 5 min each
• Traveling squat jumps 7 minutes
• Squat Jacks 7min
• Side planks – 25 dips on each side x 4
• Bicycle crunches (fast) 1 minute alternating with 1 min squat jumps (jumping up to touch wall)
• Stretch

Also, I will be debuting a new workout series in the next couple of weeks called “Workout Like A Rockets Power Dancer” where I will feature a new dancer each week that will share one of her favorite workouts with you and we’ll challenge you to workout like an RPD for one week! Stay tuned…

During the holidays many of us feel the urge to “detox” and rid our bodies of all the crap we’ve been eating. But, how far do you really need to go in order to get rid of all the fat, calories and toxins that your body is holding on to? I did a blog post about this couple of years ago (see below) to shed some light on this topic, from a trainer’s point of view.

Can I really lose weight or improve my health with a “Detox”?

As a personal trainer, I get asked about detoxes or cleansing diets all the time. Lately these diets have really grown in popularity thanks to many celebrities and the media. Do a quick search online or at your bookstore and you will find a variety of detoxes from fruit drinks, liquid diets, intestinal “exfoliating” diets, liver cleanses, and many more. It can be quite overwhelming but at the same time tempting to try because they promise a quick solution to loosing weight. The major theme of most detox or cleanse diets is elimination. Most require you to eliminate at least one or more of the following: gluten, alcohol, sugar, refined foods, fats, cigarettes/drugs, etc to make you feel better. Well, this is not rocket science – of course you will feel better if you eliminate these! But, you can still do this safely while incorporating a healthy diet and exercise.

What exactly is a “detox” or body “cleanse”? Well, most of them consist of eating or drinking specific foods and drinks for a specific time days while eliminating toxins (certain foods, chemicals, drinks, etc) completely from your diet. Take for example the popular Master Cleanse which has been one of Google’s most popular diet searches over the last year and was made popular by celebrities such as Beyonce and Gwyneth Paltrow. It consists of drinking a concoction of lemon juice, water, maple syrup and cayenne pepper for days and sometimes weeks with little or no food! Sound appetizing? Personally, I think it sounds horrible! Plus…there are so many things wrong with this…keep reading…

Read the rest of this entry »

Carrie B. and I were flattered to be featured on the front page of the Health section in this Sunday’s Houston Chronicle! Click the picture below to view the full article and visit Bombshell-Bootcamp.com for information on the classes and how to join!

I’m thrilled to be featured on Shape Magazine’s website and featured in the post: “Top 10 Moves For a Tighter Tush”!

When they asked me for my top 10 best butt exercises, I immediately thought about most of the moves I show in my dvd:”Long Lean Legs“! So, I included many of these same moves, along with a detailed description so readers can follow along at home. Give it a try and let me know what you think!

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THE TIGHTER TUSH CIRCUIT

Obviously you are using your leg muscles when you run – but which ones are really doing the work? Well, it depends on what type of run you are doing. Each type of run (see below) works your muscles differently and and may target one group more than the other. Also, the type of muscles you have can make a big difference in which distance you excel at. Typically, people with a higher percentage of fast twitch muscle fibers do better at sprints and other things (weight training, etc) that require short bursts of energy. Long distance runners and people with more stamina typically have more slow twitch muscle fibers. What’s the difference? Well, mainly how the muscles use oxygen for fuel. Your fast twitch muscles barely use oxygen at all and can even perform without you taking a breath (like during a very short sprint).

Can  you increase the percent of short twitch or fast twitch muscles? Not really. You are born with a certain amount of both and for most people, it’s about 50/50. For certain athletes, they may have a higher percentage of one or the other, so that makes them excel at their particular sport. So, what if you really want to be a sprinter but think you don’t have the right muscle fibers? Well, you have to work at it! You can’t really change the type of fibers you have, but you can make the muscles that you do have stronger. So, if you are wanting to do more fast twitch activities like sprinting or weight training, then focus on those muscles and improving your speed and strength with those activities. If you want to run a marathon or work on your endurance, then practice adding endurance and distance into your routine each week so that your slow twitch fibers get stronger. Read the rest of this entry »

Now is NOT the time to let your workouts become relaxed or non-existant! If you want to look good for all of those holiday parties and get a jump start on the new year, you need to start a program NOW!  For more info visit our site: Bombshell-Bootcamp.com

Looking for something new to spice up your workouts? If you live in Houston, you should check out the following upcoming events:

BreatheCure Conference Saturday, 10/29/11

TXU Turkey Trot Thursday, 11/24/11

This is one of my favorite races and I’ll be doing the 5k again this year! You have the option of the 5k or 10k race and proceeds benefit Sheltering Arms Senior Services. My favorite part is all of the people running dressed as turkeys!

Run in the Park  Saturday, 11/5/11

This is a great race with beautiful scenery and new running trails throughout the park! You can choose the 2 mile run/walk or the 5 mile run.

It’s been awhile since I posted any recipes, but I came across these today on Fitsugar. I love sweet potatoes and they are perfect if you are looking for a new recipe with fall flavors. Yes, sweet potatoes (or you can use any variety of yam) are carbs -but good carbs. They are “complex” carbs with more vitamins, protein and fiber than the whiter varieties.

If you live in Houston – join me tomorrow night for a marathon training event at Whole Foods! However, you DO NOT have to be a runner or training for a marathon.

Jumpstart your Fall running season – whether you are doing the Houston Marathon, 1/2 Marathon or even a 5k! Join Buffalo Bayou Partnership and ExerciseTV Trainer (& marathoner) Cari Shoemate for a workout along Buffalo Bayou followed by a happy hour at Whole Foods Montrose! *Non-runners are welcome*

Details:
6:00-6:30pm – Informal Q&A Session and Training Tips
Meet out in front of Whole Foods under the big fans.
6:30pm-7:15pm – Workout Along the Bayou
We will depart from Whole Foods at 6:30pm sharp and head over to the Bayou along Waugh for a workout! This workout will be for ALL-LEVELS and will include a mix of cardio and strength training and will be perfect for runners! No equipment required, but you may want to bring a towel for abs.
7:15-8:00pm – Happy Hour on the Patio
Enjoy complimentary coconut water and sample some fitness goodies from Luke’s Locker. Beer and wine will be available for purchase at the Bayou Bar.

Free for Bayou Buddies and Team BBP Runners. Suggested donation of $10 for all others. Donations will go to benefit Buffalo Bayou Partnership and their Run for a Reason campaign (Cari and others are running the Houston Marathon on their behalf).

rsvp:  jgaines@buffalobayou.org

Special Thanks To:
Whole Foods www.wholefoods.com
Luke’s Locker www.lukeslocker.com
Dish Houston www.dish-houston.com
Houston Marathon Run For a Reason: http://www.chevronhoustonmarathon.com/RunForAReason/