I need to make a confession, I don’t stretch nearly as much as I should! I love yoga and silks and ropes but sometimes it is hard to fit it in after lifting and cardio and the rest of my day. I usually submit to it when my body starts aching. And after, I feel like a new person. So, if this is so good for me and I feel so exhilarated afterwards why isn’t it more important to my workout regimen? This is a very good question. I believe it is because I feel that if I’m not lifting heavy or running to the point of exhaustion than I’m not working! This is far from the truth!

Stretching is so important to having a happy healthy body. It helps your muscles recover from the stress we put on them in our daily lives as well as during our workouts. I used to do yoga 2-3 times a week after I had suffered injuries to both of my feet at the same time. So, you would think I would not be so hardheaded to keep it going with my crazy schedule. But I have fallen off the band wagon. But, I want to jump back on. Since I have a foundation of yoga that I was doing I’m going to barter with one of my awesome co-workers who is a great yoga teacher. She is going to give me a yoga session and I’m going to train her. We are both in the fitness industry but in different capacities. We are able to educate each other in different ways, which is something that I love about this business. And then I also started subscribing to yogaglo.com because a yogi that I admire so much teaches classes on Kathryn Budig!

Now I know my last post was about how apps can sometimes hinder the fitness industry. But, I am getting one on one training, as well as using media to help me achieve something else in my fitness journey.

What is something that you don’t do that you know you should? Have you done anything to change that? And if not, will you?

Ok so let’s talk about training apps and viral coaching! (I’m not talking about viral coaching for fitness competitions. That’s completely different). When I first started out on my fitness journey. My go to was workout videos that I would pop in my DVD player or VCR. There weren’t smart phones or online sites like there are today! I loved the fact that I could lock myself away, tell my family not to bother me and I would sweat it out in my room to TaeBo and one of my favorite fitness instructors Charlene Johnson. That woman rocks! I look up to her so much.

Yesterday was National Running Day! It is an awesome day to go for a run or even to start running for the first time. Normally yesterday would have been my leg day but I couldn’t let the day pass without getting a run in.

Running to me is a freeing experience. It allows me to think clearly, breath deeper, and push my limits. After I run I really feel like I’m powerful and there isn’t anything that I can’t accomplish. It sets my day and mood up in a positive way or it can help me unwind after a long day. I also, get the best rest after a day of pounding the pavement.

Why do you run? What motivates you to get out there? Whatever it is, let it motivate you to keep going!

This past weekend I ran the AirBnB Brooklyn half  marathon. Which was 13.1 miles from Eastern Parkway all the way down to Coney Island. This has to be one of my favorite races to run. The energy during this race is just awesome! There are so many runners and spectators you stay energized the entire race. Even when it started to rain mid-race, I was more concerned about my phone getting wet.

This race is on a Saturday but the festivities start Wednesday at the piers in Brooklyn bridge park. There are bands, activities, games and two of my favorite things, FOOD and CRAFT BEER! I headed out to the pre-race party with my friend and fellow runner Pam or as I like to call her PAM JAM! She is an amazing runner who has done countless races and 50 milers! She’s such an inspiration! And running BEAST,  so she was the perfect person to go to this party with so we could pick up our race numbers. 

After all of the fun at the party I had to get ready to race two days later. I didn’t prepare for this race the way I would of liked to, so I had set in my mind that I wasn’t going to try and PR this race (2 years ago, this race is where I set my PR of 1:56). It was very hard for me to not want to crush or match my time! But I knew it would lead me to being super exhausted or even worse injured! So, I put it in my mind that this was going to be a fun run! I was going to soak up the good vibes and energy and do it for the love of the RUN! 

This race starts early!! Like ungodly early! Which means I have to be up even earlier.  However, once the sun decided to get up about an hour and a half after I did, it wasn’t so bad. Once I got to the race with my friend Deej who is a 2x marathoner and Spartan Trifecta!! (If you don’t know what a Spartan Trifecta is, look it up! It is the reason her nickname is “Wonder Woman”) We were ready to get it going, so that we could get it over with. But once we started our spirits lifted and we were  happy runners! Don’t get me wrong it was still a bit of a struggle. Like, when it started raining and I sped up my pace a bit, that’s when I really just wanted it to be over! But, I decided that the rain was part of this race story, so I slowed my pace down a bit and just let the rain fall. Eventually it stopped and AFTER the race the sun came out!! Too little, too late sun!

However, crossing that finish line on the boardwalk is an amazing feeling. It meant that I had one more half marathon under my belt and I was close to getting my beer at the after party with all the other runners. The camaraderie during this race is amazing the only other place I’ve felt the same energy is at the Tough Mudder race. Enjoying celebratory beers with all the other runners and the throwback ’90’s cover band is the icing on the cake of this amazing race.

Hey Everyone,

Let’s talk baked goods! What some of you may not know about me is I love food! I adore food! ummm did I mention I love food. I love to cook, I love to go to restaurants and I’ve broken my weekly budget at times, because I will spend my hard earned money on a good meal. I have been deemed the designated foodie with my friends. They usually leave it up to me to pick restaurants. Along with being a foodie I also love to cook. I enjoy revamping recipes to make them healthy so I can enjoy my fav foods without having to extend my gym time by 5 hours. These muffins I made the other day were a big hit, how do I know this..? My father who is not the biggest fan of fit food ate more than one! That’s when you know it is GOOD! So, I felt it necessary to share it with you.

I hadn’t planned to make muffins but in NYC we have fruit cart people on almost every corner. If you’re not from NYC these are people who sell fresh fruit and veggies on the street for a fraction of the cost of our local markets. Now, the stuff isn’t organic but when my budget is tight it’s the next best thing! My local veggie man who I’m on a first name basis with gave me two great big bags of ripe bananas for free. Luckily it was my day off and I went directly home and started playing around with recipes. And this one won!

These are moist delicious and the macro counts on them aren’t bad at all. (I’ll explain what macros are in a later post).

1/2 cup 2% greek yogurt (I like fage)

1/2 cup apple sauce (I used sweetened. But, feel free to use unsweetened)

2 cups rolled oats

2 Ripe bananas

1/4 cup honey + a little squeeze extra for good luck!

1 1/2 tsp baking powder

1/2 tsp baking soda

2 eggs

1/2 cup + 1 tbsp chocolate chips ( I love dark chocolate, so that’s what I used. Fill these babies with whatever your heart desires).

Mix all the ingredients in a blender (Except the chocolate chips)  I blended mine in my Vitamix.

Poor in to muffin tins sprayed with coconut spray or whatever spray oil you have on hand.

Cook for 15-20 minutes until the tops pop back on you when you press them down gently. Let them cool, and enjoy!

Ok! So, here in NYC we have had consistent warm weather for the past few days. Almost  a week now. And everyone is loving it! People are also realizing that we had a rough winter that might of caused them to pile on a few more extra pounds than anticipated. On My walk home from the gym the other day I went to my local fruit stand man around 6pm, and he was picked clean of over half of his stock! I think people realized the warm weather might be here to stay so they better start eating their fruits and vegetables.

Along with people stocking up on their fruits and veggies. I’ve seen people engaging in way more outdoor activities, from running, cycling, or trainers taking their clients outdoors for more of a bootcamp style workout, which I will be starting with my clients in a few weeks.

My question is what drives your passion to exercise? What  makes you do it, even if you dred it? What makes you love it and look forward to it? Are you more prone to lose weight in the summer months? Will you be more consistent now because you will be wearing less clothes? And When picking a training trend, style, or trainer, what is it that you look for and why?

It is all about doing something that you will first of all stick with, and second of all help you reach your goals! That is if you have a specific goal for your fitness journey or if you are just trying to move more. Whatever your motivation is where is it coming from? My point is don’t forget that. Always remember there was a reason you started, hold on to it when you don’t feel like getting up at 6:30am to do legs (cough,cough) me this morning. But, I knew I would be thinking about it all day and would feel worse not getting it done. My dislike for not doing it outweighed my desire to stay in bed. So when you don’t feel like it always remember why it is you started in the first place! And let it fuel you in these warmer days to come.

xoxo

Dee

The fitness industry is bombarded with so much information about fitness. Everyone has the secret of how to cure the obesity epidemic that is plaguing this country. This book is NOT a diet book. It is a foundation to learn about calories. Who was the first person to figure out the amount of protein, fat, carbs and calories in different foods. How the government plays a large roll in the foods that are put in the stores and also, what is and isn’t allowed in our food. Regulation’s do not always have our best interest at heart. This book is written by one of the foremost authorities on Nutrition, Marion Nestle. I’ve read several other of her books and this women is excellent and giving scientifically based REAL facts about nutrition and the effects it can have on people’s bodies. I suggest this book to anyone who wants a foundation in nutrition.

This book is not for a body builder or someone looking for a regimented eating plan. Some of the ideas in it don’t apply to me because I run long distances and also lift heavy. But, it is an excellent starting point for people. Who need to understand that what you put in your body really does matter.

If you decide to read this book I promise you will not be disappointed.

Hey Friends,

I hope everyone had a good weekend. I wanted to take the time out to write about something that I have a hard time doing. Resting and slowing down! As my mother would say I jam pack my days with little room for the unexpected. And the unexpected is…, I came down with a cold. It is super frustrating because my schedule does not a lot for me to rest right now. Yesterday I ran my first half marathon in almost two years, and it was awesome! However, the night before I felt a tickle in my throat one I’ve felt many times before,usually when I’m on the verge of getting sick. Did that stop me from running, HECK NO!  Let’s just say I’m paying for it now.

As I was teaching my lunch time TRX class today I was in the middle of giving instructions and realized that my voice just disappeared and everyone was looking at me because my lips were moving and nothing was coming out. This was my body telling me that I need to take more time out to just breathe! I need to take care of myself first and foremost or I am no good to my clients. How can I promote a healthy wellness type of lifestyle if  I’m not treating myself in that manner. My go to remedy when I’m sick is honey, lemon, and fresh ginger or (hot lemonade) as my mother likes to call it. And drinking Emergen-C packets like I have stock in the company. See I’m even doing it with my recovery, I’m trying to rush it! Half of this is me and half of it is me living in the city that never sleeps. If we are not constantly moving we feel like we are not doing anything. Which is not true. Rest is rejuvenating to the mind, body and spirit and is part of a healthy lifestyle. But, I get so caught up with my schedule I seem to forget that sometimes.

So, luckily I have tomorrow off from work. Normally my days off are spent doing an extra long gym session or a nice long run. I plan not to leave my house and just rest. No meal prepping, no washing clothes (well maybe just two loads. See I have to stop), no scheduling! Just rest! Let’s see how well I do at not doing. Does anyone else have this problem of taking the rest that you need? Or am I alone in this?

Ever wonder how fitness professionals meet, and how we network with one another? This business is a lot of fun but can be very time consuming, not leaving much time to meet people in this field of work or learn about what the new trends in fitness are. So, these events are vital in helping people in the fitness industry stay well connected and on top of what’s happening in the fitness world.

I went to an amazing event where I was able to meet fitness professionals who work in different fields. When it comes to fitness and wellness, it is a whole body, mind experience. This industry is full of people who have made it their mission to want to help other people through a wide variety of wellness practices. Events like Body Local  are amazing ways for people in the industry to get to know one another and most importantly learn from each other! By learning from one another we are able to expand our own wellness and fitness practices to give our clients a better experience.

The events done by Body Local are done a few times a year, at different fitness locations around the city. Different healthy food companies  such as “Arteasan” (shown in the picture above) come and give yummy samples of their products. The vendors range from vegetarian meat substitutes like Gardin, dips and salsas, fresh brewed ice tea, even vodka made out of quinoa!  And  there are also clothing companies that use recyclable materials to make beautiful environmentally friendly athletic wear!  The possibilities are endless with the amount of ideas people have when it comes to wanting to help people better themselves. It’s truly a beautiful thing. This is just one of the awesome events that has been created to help people in the industry come together. Body local is a great company that is helping fitness professionals work together to broaden the scope of their practices and build some great contacts as well as friendships.

Hey All,

So, lets jump right into this blogs topic, Range of Motion or ROM. I was at the gym the other day working out, minding my own business. When in between sets I noticed something while looking in the mirrors. (If your gym is anything like mine there are tons of mirrors around and you can see almost every inch of the gym floor in at least one of the mirrors). What I observed was some peoples lack of range of motion. I think this comes from people wanting to lift heavier! And I get that, if you know me you know in the last year or so I’ve become all about heavy lifting and power moves. (this is not where I started on my fitness journey). People think racking on the weights means they are getting more out of their workout, and I must beg to differ.

Definition: Range of motion (ROM) is a term commonly used to refer to the movement of a joint from full flexion to full extension.

Range of Motion is vital because it makes sure that you are engaging all of the muscles in that particular exercise. For example a bench press if a person is only going half way down then pressing back up they are not getting their full range of motion. And not getting the full benefit of the exercise. This happens a lot with squats, bench press, push-ups and shoulder presses. If you are an elite athlete your range of motion might be different because of your goals and the amount of weight you are lifting. However, for the average gym goer, squat deep, bar to the chest, and bend those elbows during your push-ups.

If you are a person that doesn’t have great range of motion I suggest that you first lighten up your weight. Take off some of those plates or drop your dumbbells down a bit. FORM FIRST!

I think it is important to remember that exercise can benefit every aspect of your life because you are constantly moving your body and well living in it. So, while you’re working out make sure the time your taking is well spent, getting optimal results out of your workout!

Hope this post was helpful! Have a great fit week!