I hope all of you have recovered from Ike! I don’t
know about you, but I felt so helpless after the storm. I really wanted

some volunteer work at the End Hunger Network on I-45 where I was able to prepare food for disaster victims and the homeless. This was very rewarding (although washing dishes wasn’t too fun) and they are very appreciative of volunteers since they prepare 5,000 meals a day almost with 100% volunteers!

However, I still felt like I needed to help the community. So, the next day I went to the Red Cross but, without proper training, I was only given limited duties. I also tried to volunteer at the SPCA, but again…need to do their training and attend an orientation.This
was very frustrating, but I do understand that without training, some would just get in the way. So, I encourage all of you to join me and get some Red Cross training or other community service training (SPCA, Salvation Army, Food Bank, etc.) so that we will all be prepared to help out when another disaster strikes. Also, it is a good idea to plan ahead of time with your neighbors, homeowners association and community so that when a disaster strikes, you will not need to contact the Red Cross or other organizations to be told what to do. Instead, you will have an action
plan with designated duties for each person involved. Just some ideas!

Have you been looking for a good 5k (3.1 mile) race to try or are you looking to improve your race time? Join me and run (or walk) the Komen Race for the Cure here in Houston on Saturday October 4th. This is a fun race that is for a great cause. You can sign up HERE.
It’s not too late…you have almost 4 weeks to train for the race. Check back soon for some race tips!

I’ll be doing yoga poses today in the store window between 1-2pm! If you are near the Highland Village area…come check it out!

Follow-up Pics:

Thought I would share a few of my current playlists with you guys in case you are getting tired of listening to the same old tunes! Here is a mix of what I listen to while working out and also my playlists for a couple classes that I teach. Enjoy!

When I Run Sprints (shorter workout on treadmill):
What I’ve Become – Ashlee Simpson
Break the Ice – Britney Spears
Tubthumping – Chumbawamba
Elevator (feat. Timbaland) – Flo Rida
Shawty Get Loose – Lil Mama
See You Again – Miley Cyrus
Fuego – Pitbull
Face Down – The Red Jumpsuit Apparatus
It’s Not My Time – 3 Doors Down

For My Boxing (bags) Class:
Back In Black – AC-DC
Shawty Get Loose – Lil Mama
Eye of the Tiger - Survivor Read the rest of this entry »

I don’t know about you…but I’ve been glued to the tv the last few days watching the 2008 Beijing Olympics! There are so many great events, but swimming has been getting the most attention lately. This is mostly due to the dolphin-like qualities of Michael Phelps and his teammates! Also, Natalie Coughlin is amazing and is known for having the most “natural” swimming talent of all the athletes, including Phelps. She trains by doing 2 swimming workouts a day (2 hours each!) plus weight training and other cardio each week. Coughlin is the first woman to win repeat gold medals in the backstroke event.

Swimming is great exercise and if you have access to a pool..give this workout a try and you’ll feel like you are training like an Olympian! Natalie recommends doing the one-arm drill to improve the backstroke, which is a great basic swim style:

One-Arm Backstroke Drill

1. Perform three back strokes with your right arm, keeping your left arm down by your side.
2. Using both arms, do three backstrokes.
3. Perform three back strokes with your left arm, keeping your right arm down by your side.
4. Repeat three strokes with both arms then repeat the entire drill from the beginning.

**YOU CAN CHECK OUT THIS WORKOUT WITH NATALIE PLUS OTHER ATHELETES’ WORKOUTS AND TIPS HERE

Cari’s Tip: Make sure you warm-up before this routine..either in the pool (light free-style swimming) or with jumprope, walking or jogging. Also, make sure you cool down (or “warm down” as swimmers call it) and stretch when you are done, particularly your lats and shoulders.

If you like to jog or run, try adding some yoga each week to improve your workouts. I took up yoga about 2 years ago to help me with my running. I just heard that it was good for stretching your legs, and as a runner…I thought this would be great for my tight hamstrings. Little did I know, yoga is about much more than stretching. It teaches you how to breathe, how to take you mind of your body and yes, how to stretch out those muscles properly. During a basic vinyasa flow or ashtanga class (what I teach) you go through a series of poses/flows in a sequence. If you have taken this type of yoga before (it’s the most popular) then you have probably been instructed when to breathe by the instructor. She or he will say “inhale as you place you foot here” or “exhale to down dog”. As you take more and more yoga classes, the breathing will become second nature. This is similar to running. Many beginning runners struggle with breathing and thus, they are not able to reach their full potential either with speed or distance. Breathing fuels your body with oxygen and gives your muscles the life and energy they need to get you through the run. Yoga is also great for lengthening your muscles and improving your flexibility. So often runners get tight hip flexors, hamstrings and quads. About 80% of yoga poses will stretch or flex one or more of these areas. “Pigeon” pose is my favorite pose for runners. Check it out Here

*Tip: To stretch out your quads, reach back with your left hand and grab your left foot (or right hand to right foot if right leg is back). Gently bring the left foot towards your hips and this will stretch out your left quad. Repeat this position on the other side:

Don’t be intimidated by yoga. If you’ve never tried a class before, look for a gym or yoga studio that offers beginner or “all-levels” type classes. I always get students with a wide range of experience levels in my classes and most likely, there will be someone in the class with less experience and/or flexibility than you. Just make sure not to push yourself too hard in any position/pose. Yoga should never be painful!

SESAME CHICKEN!

INGREDIENTS:

• 4, 4 oz boneless, skinless chicken breast

• 2 tbsp low-sodium soy sauce

• 1 tbsp smooth natural peanut butter

• 2 tsp sesame oil

• Juice from 1/2 lime

• 4 tbsp unbleached flour

• 3 tbsp sesame seeds

• 1/8 tsp four-blend pepper

• Canola oil cooking spray

INSTRUCTIONS:

1. Preheat oven to 450 degrees Fahrenheit.

2. In a food processor or blender, combine soy sauce, peanut
butter, oil, and lime juice. Blend until peanut butter
is thoroughly mixed with the other ingredients and then
pour onto a plate.

3. On another plate, mix the flour sesame seeds and pepper,

4. Coat each piece of chicken in the peanut butter mixture.
Then coat the breasts in the flour mixture.

5. Place chicken onto a non-stick cookie sheet sprayed with
canola oil. Then spray each breast with oil until covered.

6. Finally cook the chicken for 20 minutes, or until it is
cooked through.

Serving suggestions: Place chicken on a mixture
of brown rice (half cup) and Bush’s Pinto Beans
(quarter of a cup).

NUTRITIONAL VALUE:

Calories: 310

Fat:
11.9 g

Protein: 38.8 g

Carbs: 8.4 g

Makes 4 Servings

I was supposed to do a workout segment with Mario Lopez. But, he decided to take it easy, so I built a sand castle instead! Check it out here:

http://www.khou.com/greatday/travel-leisure/?nvid=249042

As you know, it’s best to eat as few packaged foods as possible and
stick to “clean” foods with minimal processing and simple ingredients.
However, this is not always possible nor practical. Here are a couple
new foods that I recommend:

-Bell & Evans Chicken (http://www.bellandevans.com/). I buy these at Whole Foods
in frozen section. They have a good selection of pre-cooked chicken
breast (regular, buffalo -style, etc.) as well as some chicken tenders
that are tasty. They are a “better bad choice” if you are in the mood
for fried chicken tenders.

-Eggology (www.eggology.com) You can buy these at Central Market or Whole Foods.
These are organic egg whites in a cup that you can heat in the
microwave to make scrambled egg whites! Easy way to get in some extra
protein.

-Gnu Bar (http://www.gnufoods.com/) these are great and have low sugar and high fiber.

-Zilch Mixers (www.zilchmixers.com).
For you margarita lovers! Much healthier than El Tiempo!! I just
ordered some today. My friend Jessica says they are the best…so I’m
dying to try it.

-Mann’s Broccoli and other vegetables (http://www.mannpacking.com/broc_caul.html#) they have these great vegetable packs by the bagged salad’s at Randall’s.
My favorite is the broccoli with cheese sauce (not on their website).
You put the package in the microwave to steam, then add the sauce (I
use about 1/2). It serves 2-4.

-Bear Naked Peak Protein Granola (http://store.bearnaked.com/detail.aspx?catid=1&scid=2) I eat this a lot on top of yogurt (low sugar). You can find it at almost any grocery store in cereal isle or organic section.

-Natural nut butters. Hopefully by now you have traded your Jify, Peter Pan,
etc. for the fresh ground peanut butter. You can find it at any store
and either grind it your own (it’s just plain ground nuts without
hydrogenated oils, sugar or weird ingredients). My favs are cashew and
almond butter.

Quick Protein Shake Recipe: 2 scoops vanilla whey protein powder, 1 small cooked sweet potato (peeled), 1 cup skim or 2%
milk, dash of pumpkin pie spice. Blend in blender until smooth. You can add ice to make thicker.

SLIMMED-DOWN BACON CHEESEBURGER MEATLOAF ‘MUFFINS’

• 1 pound 96 percent lean ground beef
• 6 slices center-cut bacon, cooked and finely crumbled
• 1 cup shredded sharp Cheddar made with 2 percent milk
• 1/2 cup egg substitute, such as EggBeaters
• 1/2 cup quick-cooking raw oats
• 1/4 cup light mayonnaise
• 1 tablespoon Worcestershire sauce
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/3 cup ketchup
• 2 tablespoons yellow mustard
• 6 tablespoons french-fried onions
• Cooking spray

Preheat the ovenn to 350 degrees.

In a large bowl, combine the beef, bacon, cheese, egg substitute,
oats, mayonnaise, Worcestershire, salt and pepper, mixing well.

In a small bowl, combine the ketchup and mustard. Stir 1/4 cup ketchup mixture into meat mixture and reserve the rest.

Divide meat mixture evenly among a 12-muffin tin that has been
coated with cooking spray. Spread remaining ketchup mixture over each
meatloaf “muffin.” Bake for 20 to 25 minutes.

Remove from oven and sprinkle 1/2 tablespoon french-fried onions
over each “muffin.” Bake another 5 minutes or until meat is no longer
pink.

Makes 12 muffins.