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!

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!)

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

Start Me Up...

I remember when I first began cooking for myself and my family; I was amazed at the things I didn’t know, Recipes called for ingredients I had never heard of and they listed obscure techniques like “braising" and “poaching”. Cookbooks were under the assumption I had all the right cooking tools and knew the exact measurement of a “pinch”. People would say, “Just follow the recipe,” or “You’ll know when it’s cooked through”, so we plodded through burnt chicken, crunchy pasta and watery sauces as I tried to get it right. It’s so natural for some people, but not for me. But over the years I built on what I learned and improved with each step.
It’s the same with any new venture; especially exercise. It’s scary at first because you have no idea where to start. Then, when you do start, it seems as if there’s a whole new language you need to know. "What's a rep? What are intervals? How do I know my BMI?, etc.,etc!!" So let’s backtrack a little from previous posts and start at the beginning. How do you even start an exercise program, let alone incorporate intervals, music and heart rate monitors into your program?
Making the decision to begin exercise is the first step, and committing to make it a priority in your life is the next. Just get out there and move. Remember, before beginning any exercise program, check with your doctor to make sure you are aware of any health restrictions. If you start by pushing yourself to the limit every day you may not last very long, so take a long-term look at your goals. If you attempt "too much, too soon", it will lead to soreness, fatigue and even injuries. Just start by just getting your body used to exercising and begin with the simplest and most convenient of all exercises, walking.
You can start off walking for 15 to 30 minutes 2-4 days a week at a comfortable pace. Then, begin alternating 2-5 minutes of brisk walking with 2-5 minutes of easy walking, gradually increasing the ratio of brisk to easy. Once you've worked up to 30 minutes of brisk walking, you could add in running if you like. The whole process could take anywhere from eight weeks to four months, so listen to your body and don't feel pressured to go too fast. By wearing a pedometer, you can track your progress and set some distance goals.
No matter what people might tell you, there’s really no right or wrong way to stay active. The key is to find something that works for you whether it’s walking after dinner, using a treadmill or bike, taking an aerobics class, or joining a softball league. If you're just beginning an exercise program, start in the low range of the above recommendations and then add strength training exercises to your workout, twice a week.
If you want to try strength training exercises at home, an excellent book for beginners is Body For Life by Bill Phillips or Bob Greene’s Total Body Makeover. Both books cover basic weight training exercises and provide beginner routines. Also, many gyms offer classes that focus on weight training in a class like format (I’ll go over some of these in a post next week). You can also consider several sessions with a qualified personal trainer to learn what to do to reach your fitness goals.
Probably the biggest challenge you’ll face is changing your lifestyle. Since it takes time to develop new habits, try to develop a positive attitude and forgive yourself for minor setbacks. Along with the right attitude, having a support system is crucial in starting a workout program. You might be more likely to stick to your exercise plan when your family or friends are included in your plan. Try to find a walking partner (maybe someone at work or another parent at your child’s school), play tennis or take a class with your spouse, or go rollerblading (or any physical activity) with your kids. If timing makes it difficult to work out with a partner, make sure your family and friends understand your commitment and ask them to encourage your efforts.
You’ll also be more successful if you make yourself accountable. Think of exercise as something you do without question, like brushing your teeth or going to work. Again, you probably won’t see many external benefits for the first four to six weeks, so try to stay focused on your lifestyle choice and enjoy the internal benefits you're experiencing such as increased energy, less stress and anxiety, higher self-esteem, and an increased feeling of well-being. For more information on starting an exercise program go to:
http://www.mayoclinic.com/health/fitness/HQ00171
Or contact me with any questions at hkraus52@gmail.com

Bar None...

It wasn’t so long ago that sports “nutrition” type bars were reserved for high endurance athletes and competitive bodybuilders. Today, look on the shelves of any GNC, Walgreens, or even local grocery stores and you’ll see entire aisles devoted to the “energy” bar industry. Since we’re told to eat 5-6 small meals daily to keep our metabolism running at optimum levels, sometimes these bars are the only way we can work some of these “meals” into our busy schedules.
Sometimes though, the countless varieties and brands of bars can leave us overwhelmed. Staring at the labels and boxes, most of us aren’t sure which bar is best for our individual needs.
The FDA doesn’t really have any specific standards for what constitutes a high protein bar vs. a high carbohydrate bar or what makes a meal bar or snack bar.
High Carbohydrate Bars (usually eaten BEFORE a long workout)
Most nutritionists classify a nutrition bar as high carbohydrate when carbs provide at least 60-70% of its calories. For extended workouts (an hour or longer) or races, you generally don’t want to consume large amounts of protein, fat or fiber beforehand. These ingredients are harder to digest and may cause cramping. Since muscle glycogen is greatly depleted during prolonged endurance exercise, the best choice is a bar that contains high percentage of carbohydrates. Since glycogen depletion has been implicated in muscle fatigue, to keep your energy levels up, try to consume bars composed of quick digesting carbs. Look for ingredients like “brown rice syrup, dates, or dextrose”. The sugars can rapidly enter your bloodstream where they’ll be used by working muscles. Clif Bars, Powerbar Performance, Luna, and Kashi Go Lean are a few good choices.
Kashi Go Lean typically has around 180 calories, 5g fat, 30g carbohydrate, 6g fiber, and 9g protein.
Clif Bar- about 240 calories, 5g fat, 44g carbohydrate, 5g fiber, and 10g protein.
Luna Bar-190 calories, 6g fat, 27g carbohydrate, 4g fiber, and 9g protein.

High Protein (or Recovery) Bars Usually eaten as recovery AFTER a workout)
After a long intense workout or race (or after an aerobics class or lifting/ cardio session), you should choose a bar with a protein carbohydrate mix, often labeled as “protein bars”. Sports nutritionists consider bars with 12-15 grams of protein or more to fit in this category. The carbohydrate to protein ratio can vary considerably, but the carbs will replace stored energy that’s used up during exercise and the protein will aid in repairing damaged muscles, which builds strength. Bars like EAS’s Myoplex, Balance Nutrition Energy Bar, and Oh Yeah bars work well in this capacity.
EAS Hi-Protein Myoplex has 260 calories, 8g fat, 26g carbohydrate, 4g fiber, and 25g protein.
Titan Premium has 320 calories, 8g fat, 27 g carbohydrate, less than 1g fiber, and 26g protein.
These bars are more calorie and carbohydrate dense, so if you are trying to lose weight, look for bars about 200 calories and under like:
Balance Bar Carb Well has 200 calories, 8g fat, 22g carbohydrate, 1g fiber, and 14g protein.
Oh Yeah Protein Wafer Bar with 200 calories, 13g fat, 8g carbohydrate, 2g fiber, and 14g protein.

Snack Bars (aka Meal Replacement Bars)
As a rule, bars used as snack bars have a higher nutritional value which lately comes from whole food and not as many chemical fortifications. Ingredients like flax, oats, nuts, nut butters, and dried fruit help increase the nutritional value. Those with more protein also tend to be more filling. These bars are fine for a quick breakfast or a snack between meals or on a walk or hike but they won’t suffice as a complete meal replacement. Also, it’s not a good idea to use these before an intense aerobic activity because added vitamins and minerals as well as fiber could cause digestive distress. Some of the current brands of organic raw bars include Lara Bars, Kind, Pure Bars, and Pro Bars.
Pure Bars and Lara Bars usually average about 180-200 calories, 7-9 g fat, 25-28g carbohydrate, 4-6g fiber, and 5-6 protein.
Kind and Kind Plus Bars run about 190 calories, 12-14g fat, 15-20g carbohydrate, 3-5g fiber, and around 2g protein.
ProBars are larger, but much higher in calories, 370. They have 18g fat, 48g carbohydrate, 6g fiber, and 9g protein (Again, if you are trying to shed some pounds, this wouldn’t be your best choice).
Overall, bars can work as a solution to the person strapped for time, but limit the number of bars to 1 or 2 per day at the most. Nutritious meals and snacks like fruit, vegetables, yogurt, nuts and lean proteins are your best bet nutritionally.

Time is On My Side...

Ever since we changed to daylight savings time, I’ve had trouble waking up for my early morning workouts. I don’t know if it’s the time change, the change in weather, or just age, but I’ve been going to the gym much later than usual. Although I am getting more sleep, my late workouts seem to lack the intensity and concentration of my previous routine. This morning, I finally got there at my regular time and had one of my best workouts in weeks. Apparently, my preference for one over the other has to do with my circadian rhythm, or internal body clock. Our circadian rhythm regulates our sleep/wake cycle, and controls the release of hormones to get us going in the morning. Circadian rhythm is governed by the 24-hour pattern of the earth's rotation (especially daylight and darkness). These rhythms influence body functions such as blood pressure, body temperature, hormone levels, metabolism, and heart rate, all of which play a role in our body's readiness for exercise.

So, you ask, when IS the best time of the day to exercise? The answer: It depends…
There’s really no reliable evidence to suggest that calories are burned more efficiently at certain times of day. But the time of day can influence how you feel when exercising. If you know you’re a night owl and find yourself reading or doing work until well past midnight, it’s not likely that you will fly out of bed at 5AM for a workout. And while using your body clock as a guide for when to hit the gym might seem like a good idea, there are other important considerations, such as family obligations, work schedules, or an exercise partner’s availability. However, here are some advantages (and limitations) of working out at different times of the day.
Early Morning
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," says Cedric Bryant, PhD, chief science officer with the American Council on Exercise in San Diego. "The thinking is that they get their exercise in before other time pressures interfere”. Most people can make time for it by getting up just a little bit earlier. Also, because there are fewer distractions and schedule interruptions, it’s easier to make exercise a habit in the morning. Since your body's glycogen levels are low first thing in the morning, your body will burn fat for a fuel source first. Early morning workouts raise your heart rate and metabolism to burn more calories earlier in the day, increasing your energy and improving mental acuity. However, cold, stiff muscles may be more prone to injury , so if you exercise in the morning, when your body temperature is lower, you should allow more time to warm up than you would later in the day.
Lunchtime Workout
For many, having a daily block of time available is the key to the success of their lunchtime workouts. Having a workout “buddy” at work, school or in your neighborhood can make you more accountable at that time, and because your body temperature and hormone levels are higher than first thing in the morning, your workouts may be more productive. Also, working out at this time can help regulate the amount of food you feel like eating for lunch, improve blood flow to the brain so you are sharper in the afternoon, and help relieve workplace stress. However, time constraints, distractions and other commitments may not allow you to get in a full workout. (It’s best if you can get in 30 to 60 minutes or more at a stretch).
Late Afternoon to Evening Workout
Some of the benefits of working out at this time: muscle strength is greater, muscles are warmer because of a slightly higher body temperature, lung function is improved and you even have a greater tolerance for discomfort because your perceived exertion (how hard you feel yourself to be working) is low. You may be able to work out harder or faster, making it the ideal time to hit the weight room or tackle a high intensity spin class For most people, body temperature and hormone levels peak at 6 p.m. Exercising within three hours before or after the peak will increase endurance and muscle building. As with lunchtime workouts, other commitments may keep you from exercising regularly at this time. Also, you need to allow about one to three hours to wind down after exercise in order to be able to fall asleep.


If you're still at the point where exercise is hit or miss, scheduling it for the same time each day will help you make it a habit. Whether you choose morning, lunchtime, or after work to exercise, make it part of your routine. Put it on your calendar as an appointment you’re required to keep. You’d think twice about skipping a doctor’s appointment or even an appointment with your hairdresser. Why not give your body that same consideration? One of the best steps that you can take to ensure working out on a regular basis is to assess your daily agenda and determine the best time for working out. Work out in the morning for a few weeks, then try noon, then early evening. Which do you enjoy most and which makes you feel best afterward? Also, consider the type of exercise, and other daily commitments. You might find that changing your weekly routine is the best method. Choose a time that helps you make your exercise a regular, consistent part of your life.

Just a sidenote: I'm finally back to my 5AM workouts and it works well for me. I fall asleep before the news starts every night,but my workouts are great!