Thursday, June 25, 2009

Get Out of Town...


I get emails and articles all the time from fitness experts who recommend working out in your hotel room when you travel. Numerous TV spots and newspaper blurbs tout the benefits of an in-room workout with routines like lifting a pillow over your head and to your knees or tying a towel to the door jam and lunging while you pull. Since I’d be more than likely to knock over furniture or pull off the door handle, these suggestions would likely put a damper on my exercise energy and motivation. Don’t get me wrong, I like to stay fit when I travel; I’d just rather find a better alternative.
So, first and foremost, I do my homework. Before I even book a room, I try to make sure there’s a gym either in the hotel or within close proximity. Hotel gyms have gotten a bad rap over the years and rightly so, but most major hotel chains have recently succumbed to the fitness boom and now provide, if not state of the art, at least decent enough equipment for a 2 or 3 day workout. If that’s not enough for you, ask the hotel if there is a fitness facility nearby. Most places will partner with the hotels and let you work out there during your stay either for free or for a nominal fee.
Another option is the hotel pool. If you work out early or late in the day, chances are you will have the pool to yourself, free of family vacationers and splashing kids. You can swim laps even in a small pool or use the water’s resistance for water walking or running.
If you find yourself in a big city, use your workout time to explore the area. Most hotels in larger cities have maps of the local area with running and walking routes and trails marked off. Runner’s World magazine features maps of different cities and the best places to run/walk in each issue. You can also go to http://www.runnersworld.com/ and click on “Where to Run” to find information about particular cities. Or, just trek the area surrounding your hotel. You might see a great coffee shop nearby or a great pair of sandals in a shoe store window! On sale! (You probably would never have found them otherwise). Just make sure you know how to get back. I once started a walk from my hotel in Manhattan forgetting to check which street the hotel was on. After walking in circles for at least an hour, I finally recognized the hotel’s marquee from a few blocks down. Good exercise, but a little scary. Most cell phones now have a GPS feature that can get you back where you belong, but back then I did discover a great diner called Big Daddy’s where we ended up for breakfast!
So, next time you travel, plan ahead for fitness just like you plan your activities and dinner reservations. Take advantage of new surroundings and discover what they have to offer!

Not Just For Breakfast

I’ve never been a big fan of protein shakes. I think it’s because I’d rather eat my calories than drink them. And while protein bars are a good way to supplement protein intake, I’m working on trying to eat fewer processed and packaged foods. So when I saw the recipe for Oatmeal Protein Pancakes in a fitness magazine, I was eager to try them.
I bought the ingredients that I didn’t have on hand (including vanilla protein powder) and decided to make a large batch so I could freeze the extras and warm them quickly in the microwave. However, my first attempt kind of bombed. I mixed the steel-cut oatmeal with the other ingredients, but it kind of sat in a lump in the pan while the watery mixture oozed away from the oats. Flipping the pancakes was impossible and I ended up with more of a protein “hash”. Still, it tasted yummy, so I went to my friend Sarah who is a true “maven” (Yiddish for expert) in all things cooking related. She tried it and, of course, her pancakes were perfect. However, she WAS able to figure out what had gone wrong with my recipe (besides the cook!) and tweak the original for great results. So add these tasty pancakes to your repertoire. Loaded with protein, they make breakfast both delicious and wholesome.

Oatmeal Protein Pancakes
(from Muscle & Fitness Hers-May/June issue 2009)

1 cup plus 2 T oatmeal
2/3 cup plain or vanilla protein powder
1 tsp cinnamon
1/4 tsp salt
3 egg whites
1 cup Fat-free milk
1/2 cup unsweetened applesauce
1 tsp vanilla
Nonstick cooking spray

1. Put oatmeal in blender or processer and grind to a flour-like consistency (this is the change that Sarah made and the pancakes were perfect once I ground the oatmeal)
2. Mix ground oatmeal, vanilla, cinnamon and salt in a medium bowl. Add egg whites, milk, applesauce and vanilla and blend well.
3. Preheat large skillet (or griddle) over medium to high heat and coat with cooking spray. Pour batter into skillet,1/4 cup at a time.
4. Turn pancakes when bubbles form and cook until second side is golden brown. Serve with low sugar syrup and/or fresh fruit.
Serves 4 (per serving-211 calories, 33g protein,15g carbs, 2g fat, 1.5g fiber, 7g sugar)

Sarah also suggested pureeing berries to which I added Truvia to use as a topping or you could top with the extra applesauce or fresh whole berries. Your trainer will be so proud of you!

Friday, June 5, 2009

Sometimes You Just Have To Say....


I have literally been on some sort of “diet” since the day my mom dropped my “chubby” 13 year old body off at the first of many Weight Watcher meetings I would attend. Those were the days when a weekly serving of liver was a requirement, and you were allowed to chew Bazooka bubble gum for a treat because apparently you burned the calories while chewing. My friend Nadine lasted about 3 minutes while I tried to follow the plan religiously, only to succumb to the fried clam dinners and chocolate sodas at Howard Johnson’s. Thus began a lifetime of restricting and bingeing; all or nothing. I was either on a diet or off and there was no in between.
I realize that to lose weight, it IS necessary to restrict the number of calories we consume and burn more calories than we take in. But, we also need to be realistic about living our life and making a choice to keep our body in shape. Many people lose weight easily at first, but once they start to eat “forbidden foods”, gain some of the weight back. It’s not so much because of the occasional treat; it’s the “all or nothing” attitude that sabotages them.
So I am stealing a line made famous in the movie Risky Business (and later by my husband), “Sometimes you just have to say, What the ****!”
And what I mean here is sometimes you need to give in to a treat or special meal. You just need to plan ahead and get right back on track. Your secretary brings in Gooey Butter cookies. If you just can’t stand not to taste it, take a bite; take one cookie. Then walk away. Chances are, if you don’t, you’ll go home and eat a whole bag of packaged cookies to make up for denying yourself the one butter cookie. One butter cookie, maybe 200 calories. A whole bag of Nutter Butters, lots more!
So you’ve been watching your carbs and calorie intake. That doesn’t mean you can’t have a small plate of whole grain pasta once in a while. Just be smart about it. No butter, no heavy cream sauce, control your portion and life goes on. The key is to get back to your sensible eating immediately, before things get out of hand. Seeing the deviation as free rein to keep eating as much as we can since we’ve already gone off the diet pushes us farther away from our goal and deeper into rationalizing our out of control behavior.
If you know you’re going to meet your friends at a Mexican restaurant where chips and margaritas are involved, spend an extra half an hour at the gym doing cardio intervals or walk an extra 25 minutes to burn the calories ahead of time. Plan the number of chips and drink(s) you are going to have and stick to the number. Get up the next morning (and you won’t have a hangover because you stuck to your 1½ margaritas) and eat a nourishing breakfast that puts you back on track. It’s over. You indulged. Now you’re back.
Take the mindset of “all or nothing” and turn it into “moderation”. Ask anyone who has lost weight and kept it off successfully. It’s about fueling your body with premium nutrition and topping it off once in a while with a special indulgence.
(Just a note- I think Weight Watcher's is one of the best diets out there and have basically followed a skeleton form of the diet since losing weight as a member. It's definitely more user friendly than it was when I was a teenager, allowing for a much more flexible way to stay fit!)

Thursday, June 4, 2009

There's A Place For Us.....




I’ve been working out for a long time now, and over the years, my preferences have evolved and changed. Starting with aerobics classes in church basements where we brought our own steps and weights, I moved to full gyms with cardio equipment, classes and weight rooms. The first time I ventured into the weight training area, I felt like I was going into the boy’s locker room. Everyone seemed to know what they were doing and all of the machines and heavy weights seemed so intimidating! However, through trial and many errors and some very helpful gym goers, I learned how to use the equipment and make the most of my memberships. It took some time to find the right fit (at one time I actually belonged to four different gyms), but if you look beyond the basics, most gyms provide their own unique take on your workout. Before we talk about specific types of gyms, there are a few factors you should consider before joining ANY gym.
1) Location and Hours- Ideally you should join a gym near your home or work. If it's too far away you probably won't go. Make sure that the gym will be open at the times you'd be most likely to work out.
2) Cleanliness- Gyms are a breeding ground for germs, so look for clean benches, clean handles on cardio equipment and wipes or spray bottles on the gym floor. Pay close attention to the condition of the locker room, bathrooms and showers.
3) Equipment-Make sure that the gym has a number of different types of cardio and weight training equipment. Check to see that the equipment is in good condition and that some of the equipment is new.
4) Atmosphere- Do you think the staff seems friendly? Do you see people like you in the gym? Is it too crowded? Too empty ?
5) Classes and services-Do they offer a variety of class types and times? Do they have services you would use like child care, nutrition, spa services, etc.?

However, if you absolutely cannot bear the thought of working out in front of other people, but you need assistance in getting started or getting back on track, a smaller, one-on-one personal training facility can work for you. Many offer personal training packages and allow you to come in to use the machines on your off days as well. Some of these smaller facilities also offer specialty programs such as outdoor boot camps that meet in local parks or specialized packages for brides, new moms, and age specific groups. (Google"personal training studio" with the name of your city or look in the Yellow Pages. You can also email me for recommendations locally).
Next, there are chains like Bally’s, Gold’s and 24 Hour Fitness. Although costs vary from state to state, club to club and even member to member, these clubs are usually fairly affordable and offer a variety of services for their members. Bally’s and Gold’s have tried to grab markets beyond the traditional weightlifter by adding classes and partnering with groups like AARP and other organizations to offer “reduced” prices. Unfortunately, unless you pay for expensive personal training session, you’re often left on your own to figure out the equipment. 24 Hour Fitness has a variety of machines and partners with companies like Everlast, Nike and even “The Biggest Loser” TV series to offer specialty workout classes. To find out more about each individual chain, look on their web sites (listed at the end of this posting). These clubs will usually let you download a free 1 day or 1 week pass to try the club out.
Then, there are the club-like facilities that offer more of a lifestyle and luxury with your membership while still keeping a strong focus on your workout. All over the country, YMCAs and JCCs have worked to refurbish, rebuild and expand their fitness facilities to compete with the high end clubs like Lifetime Fitness, Wellbridge, and others in that category. Most have programs for all ages and offer additional classes to accommodate different levels of fitness. Membership fees vary, but often include swimming pool memberships and access to intramural sports for all ages.
Right now, I belong to two facilities; the JCC and my personal favorite club, Lifetime Fitness. After years of trying different clubs and complaining about broken machines, dirty locker rooms, overcrowded classes, and lack of equipment, I’ve finally found the perfect mix for me. Along with the variety of classes and personal training, these types of facilities have well appointed locker rooms and spacious, well-equipped workout floors. Programs like Team Fitness and Team Weight Loss at Lifetime Fitness give you the advantage of a personal trainer with a 12 program in a group setting (http://www.lifetimefitness.com/team_fitness/). For members working out on their own, there’s usually no wait for any of the cardio machines and the variety of weight machines, free weights and functional training pieces help make your workout more diverse. With indoor and outdoor swimming pools, spas and salons, restaurant and full service child care, you could spend your entire day there.
Of course, you have to weigh the pros and cons of price vs. amenities and decide what you really will use in a club. Be sure to try the club for a day or more before signing up and go online to find out about membership specials and/or package deals. Check out the various websites to find out class offerings, locations and some pricing information:
www.jcca.org/find_jcc.html
www.ymca.net/
www.lifetimefitness.com/
www.clubfitness.us/
www.24hourfitness.com/
or email me at hkraus52@gmail.com