In a Time Crunch?? Have You Ever Considered 30 Minute Workouts?

There are days when I just don't have 1 - 2 hours to give to my workouts. Now, I don't intentionally spend that much time working out but time just slips away from me. I find that I am at my most peaceful moments when I am working out. However, with family, work, and just life in general, time is of the essence.

We all know that I will NEVER stop working out because if I did, what would become of the SkinnyFatGymRat?!? *Gasp*Therefore, on days when my time is limited I am going to restrict myself to a 30 minute workout. Many health professionals recommend that the average adult should exercise a minimum of 30 minutes per day. On it's face, a 30 minute workout may not seem like enough. However, you get out of a workout what you put into it...with that said a 30 minute easy walk or a weak strength training session isn't going to cut it. You have to maximize your workout due to the limited time.

During my 30 minute workouts I like to combine cardio and full body strength training, typically circuit training.Each circuit is completed 3 times. A circuit is when several exercises are completed back to back with no or very little rest in between exercises. The intensity of my circuit is high and I perform moderate reps (12-15) of each exercise. Some exercises that are included in my 30 minute workouts are: jump rope, box jumps, push ups, bicep curls, rows, jumping jacks, step ups, and bicycle crunches. The trick for me is to keep a variety of exercises to choose from. It prevents the routines from getting boring. Write down the ones that work for you and put them in a book for future use.

If developing your own routines isn't something that you want to do, you can always just do a google search of 30 minute workouts. Why reinvent the wheel, right?? Here are a couple of links for effective 30 minute workouts.

• This site provides workouts for novice, intermediate, and advance levels of fitness: http://www.sparkpeople.com/resource/thirty_minute_workout.asp





• Read this site thoroughly it provides some good information about an effective 30 minute workout:http://http//www.webmd.com/fitness-exercise/features/fitness-blitz-the-30-minute-workout

Also, some ketltebell workouts tend to be on the shorter side. See this previous post for some ideas regarding kettlebell routines http://http//mahoganystrengthspeaks.blogspot.com/2010/08/ketlebell-workouts-are-truth.html

Remember that you can always modify your workout to match your fitness level so don't be intimidated by exercises that seem too difficult or unfamiliar. If the exercise is unfamiliar "Google" it. My advice is to try to fit a workout in whenever you can because your body and your clothes will thank you for it. Peace!

MorningStar Veggie Burgers: Spicy Black Bean Burger and Grillers Prime Veggie Burger

My husband and I are on a quest to find healthy "quick cook" foods. By "quick cook" we mean that there isn't much preparation and it can be eaten within 10-15 minutes of taking it out of the refrigerator or freezer. In the standard grocery store these options are limited. You either find quick unhealthy foods or healthy foods that just don't look appetizing or cost an arm and a leg. Well, we found a healthy quick cook option from an unlikely source, my mother in-law. She raved about MorningStar's veggie burgers. She specifically mentioned the Grillers Prime Veggie Burger. I must admit I listened to her rave about the burgers with some hesitation. I wasn't sure if this would be as tasty as she touted it to be but we decided to give it a try anyway.

On our next trip to the grocery store we picked up a box of these veggie burgers. The burgers come four to a box. After checking out the price (which wasn't too bad), I immediately read the nutritional facts, which read: Calories: 170, Total Fat: 9g, Sodium: 360mg, Protein 17g. Some ingredients were vegetable protein, soy, egg whites, spices, dry milk. I'm not sure if the inclusion of the egg and milk would make this product a no-go for some vegetarians. I am not a vegetarian so this didn't affect me. After checking out the nutritional facts, we dropped the box in the cart.

It took a few days to try the burgers. The burgers were brown, very light weight, and looked similar to a beef burger. There were a few cooking options: microwave, grill, or skillet. I opted for the microwave, which takes 45 seconds for one patty. These burgers were suprisingly delicious. Did they taste like a real burger?? No...but still delicious! They did taste as though they were cooked on a grill and were very flavorful. These burgers can be eaten with or without bread. You can also place any kind of topping on them that you would a regular burger. We have kept these burgers in rotation.

We even tried the Spicy Black Bean Burger. Nutritional facts: Calories: 120, Fat 4g, Sodium 350mg, Protein 11g. The packaging states that this burger has 73% less fat than ground beef. Ingredients: brown rice, black beans, tomatoes, roasted onions, corn, chili peppers. Many of the ingredients can be seen in the patty once you remove it from the packaging. You kind of feel like you're eating something healthy. You can cook this burger the same way you cook the Grillers Prime. This burger has a bit of a kick to it, like a southwestern flare. I definitely prefer this one over the Grillers Prime. I like to eat it without bread and typically with a side of veggies and rice, even though it is comprised of veggies and rice.

Pros of both burgers:

• minimal preparation and cook time


• healthy ingredients


• filling


• flavorful


• many ways to be eaten (with or without sides, on a bun, can use any topping)


• inexpensive


• low in calories


• high in protein

Cons of both burgers:

• Only similarity to a real burger is the shape


• Only four burgers per box

Overall, these two burgers get 4.5 GyMrAts out of 5. If you're tired of eating the same old healthy alternative open up your wallet and give MorningStar a try. I know veggie and burger just don't sound right together but give it a try anyway. You might get a tasty surprise like I did.

Picture: www.morningstarfarms.com/products_grillers-prime-veggie-burgers.aspx

Quickie: I am a Half Marathoner

So, yes I completed the McDonald's Half Marathon. It was a great experience!! My official (clock) time was 1:59:50, my chip time was 1:59:02. If you remember, my goal was to come in under two hours...and ladies and gentlemen I did just that!! Considering I was running on a bum foot I did pretty damn well!! Go me, go me, go me!!!



The race wasn't as overwhelming as I anticipated. It wasn't easy but it definitely wasn't overwhelming. The night prior to the race my in laws cooked me a tasty spaghetti dish with whole wheat pasta and ground turkey (yummy). I was carb loading in preparation for the race. My husband also gifted me with a massage gift certificate and an edible fruits arrangement (nice gesture). When I got home I made sure all of my gear was at the ready, shoes (check), bib (check), hat, gloves (check)...I was ready!! I woke up race morning, ate my standard oatmeal, drank a little water and waited for my ride. I carpooled with three other ladies to the race because parking was horrendous. It worked out well because one of the ladies worked downtown and we could use her parking pass and chill out in her building until it was time to race.



As we made our way from the building to the starting line I started to get a little anxious. I wasn't confident that I would meet my time goal, especially with a sore foot. I immediately started to amp myself up, I turned up my Ipod and got focused. At the starting line I was blasting "Monster" by Kanye West because dammit I was going to be a monster and devour that race!! The four of us ladies are standing there as they begin the countdown to start the run. Shirts start flying everywhere from people getting rid of their cold weather attire. Swish, we all take off running. Two in the front, two in the back, blocking out all the thousands of people around. Mile 1, Mile 2, Mile 3...uh oh...my foot is causing pain that is shooting up through my right leg. I slow down but keep it moving. One of the carpoolers whom I was running with tries to stay with me but decides to catch up with the two ladies in the front. Cool with me, she was talking too much anyway. One of the coaches from the training team spots me in my lime green 1/2 marathon singlet and runs about 1.5 miles with me. Just what I needed. He took me over the hill and I would see him again at the home stretch.



Mile 4, 5, 6, 7,8, wait a minute the pain has shifted to the other leg. Can a girl get some reprieve here?!?!?! I guess not. I'm still running through the pain. My carpooling ladies are no longer in my sight, but that's okay. My pace is steady, there are plenty of people yelling out supportive words and plenty of funny signs. One sign read "You are so getting laid tonight" and another "If your nipples aren't bleeding you aren't running hard enough". Hilarious!! At this point I'm thinking I've already gone this far, you can do this, you can do this!!



Mile 9, Mile 10...now I'm thinking why did I sign up for this. The pain has subsided in both legs but now I was getting kind of bored and my music just wasn't helping me any. Then a running angel started to run next to me. He only said a few words then took off but those words rejuvenated that fire to run. I got back in my groove and next thing I knew I was on mile 12. The coach showed up again at about mile 12.5. The clock was in sight, so I knew I was almost there. Once again, doubt started to settle in. I just wasn't sure if I could meet my time goal as I watched the clock tick away. I glanced down from the clock and a few feet ahead of me was a little old lady in a pink running outfit. I thought to myself, there is no way this old lady is going to beat my time. So I made my move...I tripped her then hopped over her body...just kidding...I sprinted the rest of the race!!! I looked up as I crossed the finish line and read 1:59:50 and grabbed my participation medal (that medal broke that same day you know, so cheap)



My husband greeted me at the finish line, I grabbed a banana and some Powerade and took my happy, little, aching body home to rest. What a memorable day it was!

Quickie: I'm Baackkkk...and still running.

I've been gone for a minute but I'm back. School is back in session, which means I had to return to my day job. Between motherhood, work, and workout time I've been pretty busy. Oh yeah, plus I'd rather sleep than blog so when I do have a free moment that's what I do.

Despite my schedule, I have managed to keep up with my running schedule. There are only two weeks left until the Suntrust 1/2 Marathon. Wowww, time flies. Today I ran the farthest distance I have ever run in my life...wait for it...12.4 miles. It amazes me that anyone, including myself, would run that far without being chased. Was it easy? Absolutely not. Was it fun? I could think of more exciting things I could have done with my Saturday mornings. Was it exhilirating? ABSOLUTELY!!!! I'm amazed at the things the human body is capable of doing.

Last week, I struggled running seven miles, which was surprising. At that point I had already run nine miles, without so much as a hiccup. But, there I was struggling to get in 7. At the end of that run I reflected on my week and realized that my diet was horrible the week prior to the run and it was cold as hell. Keeping that in mind, I made sure I monitored what I ate more carefully leading up to this 12 mile run and wore weather appropriate attire. It made a heck of a difference. Now, I'm not going to lie, I snuck in two cookies and a brownie (or two), oh and a Reese's Peanut Butter Cup (my inner foodie) but for the most part I ate well. I felt strong during the run and mentally I felt like Super Woman.

My headphones were bumping, my running buddies and I were weaving in and out of the other runners and it felt good. With each strike of my foot on the pavement, my confidence grew. I started to envision the finish line...then I realized I was only on mile 5...I had 7 more to go. LOL. It actually wasn't too bad. Stopping at every rest stop to refuel with Powerade helped tremendously. The stops were only a few seconds but they were necessary. I was able to tune out the run for the most part, which made the challenge of getting to the finish line easier. At about mile 9.5 I got an adrenaline rush. At that point I felt like I could do anything. The rest is history. We finished out the run with a time of 1hr and 48min, picked up our bagels, stretched and headed home.

This 12 miler was excellent preparation for race day for many reasons. First, it showed me that "Yes, I can do this". Second, I know what I need to do to prepare for race day in terms of diet and attire. Third, I now know that I need some new music on my ipod (if you have any suggestions, please throw them my way). Halfway through the race my playlist ended. I had to tinker with it to change the playlist. No bueno!! It wasn't as easy as it sounds.

Anyone can complete a race...yes, I said it...anyone can complete a race. Whether you walk it, run it, or a combination of both, you can get it done. There are people training for this same 1/2 marathon who walk or have a really slow running pace. All you need is a plan, some motivation, and most importantly a support system. Joining the Sportsbackers training team is the ONLY way I could have been able to make it through the long runs we've had. You find people who run at your pace and who keep you going strong. When I feel like saying "screw this" I just look around me and see people still going so I keep going.

Race day is almost here and I can officially say I AM READY!!!! Let's Get It!!!

Kettlebell Workouts Are the TRUTH!!

In an attempt to incorporate more strength training into my workouts, outside of what I do for Bootcamp, I've been collecting various toning exercises from fitness magazines. I store them in a binder for reference. One workout that I found is the kettlebell workout. For the longest time I was saying "kettleball" instead of "kettlebell" but whatever. Some say "tomatoe" some say "tomato". No one ever corrected me either...go figure. Anyway, I always see people working out with these weights and I made sure that I stayed very far away. I actually thought it was a silly looking workout. All the grunting and thrusting with the kettlebell...something about them just seemed unnatural. They were intimidating, maybe not so much the actual weight but the exercises that people did with them.

The kettlebell is a cast iron weight that first gained popularity in Russia years ago. Note their odd shape in the above picture. I thought they were called kettlebells because they are kind of shaped like a tea kettle...I have no clue if this is true or not. I read that the Russian Military uses kettlebells for conditioning and don't test pushups, as many American armed forces do, but instead do a kettlebell snatch test. There's a fun fact you won't find on Jeopardy. Kettlebells weigh anywhere from five pounds to 175 pounds. Could you imagine someone lifting a 175lb kettlebell?!?!? Insane to to say the least. The weight in the kettlebell is unevenly distributed which forces your "stabilizer muscles to work harder". Typically, kettlebells are used in swinging movements or push and pull movements. The push and pull movements are similar to what you would do with free weights.

Benefits of the Kettlebell
There are many great benefits to kettlebell training. It provides a nice lean, toned physique without looking bulky. Kettlebell exercises will reduce body fat, tone your upper and lower body, improve your core stability, improve balance and coordination, and increase bone density. Overall, the kettleball is great for a full body conditioning and is a major calorie scorcher.

My Kettlebell Experience
Women's Health Magazine has a great kettlebell workout in it's September 2010 issue (page 49). It's the one with Brooklyn Decker on the cover. I have no idea who she is but it's just a reference point for you folks. My plan for today was to work the kettlebell routine, some ab exercises, and 2o minutes of cardio to end it all. I stuck to this routine and it was quite the workout. The kettlebell was definitely a full body workout. The routine is geared toward working your shoulders, back, core, butt, and arms.

There were eight exercises to be completed in 2 - 3 circuits. A circuit is continuous groups of exercises done without any rest or very minimal rest. The reps required ranged from low to high. A rep is how many times you complete an exercise in a set. Here's the list of exercises to complete one circuit for the kettlebell routine:

• Around the Body Pass
• Bent Row
• Dead Lift
• Figure 8
• Half Get-up
• Swing
• Front Squat
• Windmill

To get a full description with illustrations of how each exercise is done visit www.womenshealthmag.com/fitness/kettlebell-workout. I attempted to write out a description of each but opted against it; Ididn't want to risk confusing you b/c I was confusing myself. I completed three circuits with all eight exercises. I rested for one minute between circuits. I broke a mean sweat!! My thighs are burning right now from all those squats. FIYAHHHH!!! I didn't grunt but I did thrust a little, sexy right?? yeah right!!...LOL. Remember that you can modify any workout to fit your needs. Cut the amount of exercises in half to start with and then add on when you're ready.

Form is extremely important when working with the kettlebell. You don't want to injure yourself!! I practiced the exercises without the bell first to make sure that I understood how the move is supposed to be performed. I still need more practice to perfect my form but I'm at least comfortable with it.
This is definitely something that I will keep in my bag of tricks as I work towards a leaner physique. Here are some other websites that will get you acquainted with that wonderful cast-iron sculpting machine, better known as the kettlebell:
http://www.kettle-bells.com/kettlebells-faq.html

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222

Just type "kettlbell routines" in your google or bing search and there is a wealth of information. Don't be scared of the kettlebell...like Nike says "Just Do It"!
PE@CE!!!

Quickie: I'm Still Running

It is week three of the 1/2 marathon training and I am still kicking. It is a bit more difficult than I anticipated. I have to make sure that I stay committed to achieving my weekly mileage goals. This has been my biggest obstacle because honestly some days I just don't feel like running. I have been combining the novice and intermediate training schedule to meet my needs as a runner. I'm not quite a novice but definitely not an intermediate runner. During the week I've followed the intermediate running mileage and on Saturday I do the novice long run. This has been pretty good thus far. I can definitely feel it in my body.

The training team has been great! Running in a pack is the added motivation that I need and it makes the run easier. You get to talk about work, kids, and life...before you know it, you're on mile 3. I've also met up with a lovely lady to do one of my weekly runs with. She doesn't live too far from me and runs the same pace so it works out perfectly. However, we meet up at 5:30/5:40 in the morning, which can be quite taxing on the body. People who know me well, know that I enjoy my moments of slumber...LOL.

Things that I have learned and want to improve on:
1. Rest is soooooooooooo important. I was working out 7 days but quickly realized I needed at least one day of rest. My current workout schedule is 6 days. I've also had a slight injury. My daughter thought my leg was a trampoline and jumped on the area where the calf meets the shin...OUCH!!! So now, I am really focused on resting when necessary. I'm listening to my body.

2. I probably need to eat more. I've dropped five pounds (unintentionally) and I think it's directly related to the increased running schedule. I was already at a comfortable weight so to avoid losing anymore, I'm going to increase my caloric intake.

3. I need to incorporate more outside running. Currently I run outside for two out of four of my training days. The other two are treadmill runs. The pace is pretty consistent with both types but considering the 1/2 marathon is outside on the pavement, that's where I need to run.

4. Lastly, when I first signed up for the race I wanted to get a good time. Now, I just want to finish. The idea of running 13.1 miles is still so overwhelming for me. When I think about the distance my brain starts to hurt and my left eye starts to twitch...okay maybe not but the thought is scary. However, I know that I will finish and that's all that matters.

I'll keep you posted. Until next time PE@CE!

Living the Sweet Life

Sugar, sugar, sugar, oh how I love thee. However, my hips and waistline do not. In my post "Are Your Beverage Choices Causing Your Muffin Tops and Moobs", I mentioned that sugar contributes to fat storage in your body. Now, this isn't said to discourage you from enjoying sugary treats. Remember that you are allowed to have 40 grams of sugar per day. However, the types of sugar you consume can negatively impact your weight and nutrional goals. When you workout your body works to burn the sugar before it even starts to burn the fat. Burning fat is what gives you a lean physique, not burning sugar. Sugar can also increase your appetite for more sugar. Do you ever notice how a glass of juice or soda never really quenches your thirst?

Table sugar is commonly used as a sweetner. People use it in their coffee, tea, lemonade, baked dishes, etc.. This sugar is refined, which means that it goes through a chemical process in the factory that removes it's natural brown color and any nutritional value that it may have had. Therefore, the raw sugar is turned into the white sugar that we buy in the five pound bags from the supermarket. This type of sugar should be avoided. Why you ask?? Aside from contributing to weight gain, over consumption of sugar can suppress your immune system, increase the risk of coronary heart disease, raise your triglycerides, reduce your good cholesterol levels and raise your unhealthy cholesterol levels. In addition, sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children. Aren't our children a handful already?!?! These are just a few reasons to avoid sugar.

Your rebuttal to the above paragraph might be "well, I don't use that kind of sugar anyway, I use artificial sweetners". Wrong answer. Artifical sweetners aka "chemical sweetners", which are man made, such as Splenda (sucralose), Sweet and Low (sacharrin), and NutraSweet and Equal (aspartame) are some of the more popular choices for non-sugar users. Recent studies indicate that these types of sweetners can have some serious negative consequences for your body. There has been much debate about whether some artificial sweetners are linked to some cancers, headaches, depresssion, as well as other health risks. In addition, some researchers state that chemical sweetners can cause weight gain by increasing your appetite.

So what can you use?? My husband and I stick to more natural alternatives. My morning oatmeal is sweetened with Turbinado. It's brown in color because it hasn't been chemically altered. This type of sugar was recommended by my husband's nutritionist. You will seen it marketed in stores as "raw sugar" or "cane sugar". It is a healthier alternative to white sugar because it's not chemically altered and packs much less of a calorie punch. You can even substitute Turbinado in recipes that call for white sugar. Now, you still have to limit the amount you use to prevent weight gain. Turbinado is the better alternative for health reasons.

The nutritionist also recommended Stevia. Stevia is an herb grown in South America. It has zero calories and zero carbohydrates and is up to 300 times sweeter than regular sugar. In supermarkets, you can find it as: Truvia, Purevia, or Sweet Leaf. Crystal Light makes a Pure Fitness drink packet using stevia as the sweetner. It's actually pretty good. There is also a brand of soda named "Zevia" that uses stevia as it's sweetner. The flavors include black cherry (my favorite), cola, orange, lime, and root beer. These drinks are a great way to get your soda fix without all the calories and sugar. You can find these items in the health food/organic section of your grocery store.

Honey can also be used as a natural alternative. It packs a bit of a calorie punch (64cal/tbspn) but it is much sweeter than sugar so you won't need to use as much. I've read a few articles suggesting the use of blackstrap molasses. Blackstrap molasses is "the dark liquid byproduct of refining sugar cane into table sugar."This definitely wouldn't be my choice but don't knock it until you try it...I guess. This is also sweeter than sugar so again, you wouldn't need to use as much. Molasses also packs a nutritional punch, providing iron, calcium, copper, magnesium, phosphorous, potassium and zinc. I will give this a try eventually and do a post about it.

If you try one of these alternatives and don't like them give them another try. It's kind of like when you're trying out new foods on your toddler...the first few times don't go as smoothly as you had hoped but after the fifth or sixth attempt she/he is eating like a champ. It will probably take awhile for you tastebuds to adapt to the new food choices but remember that in the long run, your insides will thank you and so will your waistline.

Until next time...PE@CE!!