It's not how you start ...

OK - we all know that in general, I'm not a Nike fan. I love Lance - and (may I be struck down by lightening) they do make some good products, and I love what they do for "livestrong"

Today was day 7 of 7 in the 100 day Workout Challenge. I did 192 floors on the Stairmill. Whew. I also registered for the St Pats Dash. It's March 14th, and it's my last hurrah before the Shrek toe surgery.

I'm gonna be just fine :)

Keep working people...

6 for 6 !

FINALLY ! A run around GreenLake ! It was actually nice out ... the rain came later. And I don't run the red line, I run street (hehehe) and while I know the street (what I call the "outside trail") is longer, hell, seeing the difference between the red (inside path) and my outside trail there seems HUGE ! HA !

I did OK, it was the first time running outside since the whole stress fracture debacle. Here's the funny part... I get to the parking lot, get ready to go, step onto the outside trail, walking along getting the ipod set up, and I look at my heart rate... it's 172 JUST WALKING ALONG THE TRAIL... I was so stressed out about running outside, and not falling or twisting an ankle that I completely shot my own heartrate up without any exertion. I'm a goo.

It felt drastically different running outside on the trail/pavement than running on the treadmill. My hip is much more achy than it's been on the treadmill. I'm sure some of that is running all tensed up (worrying about falling !) and the ground itself. Interesting.

So that GreenLake run has me at 6 for 6 on the 100 day workout challenge. NICE ! Tomorrow will be 7 for 7 - I'll be hanging out on the StairMill for 140 flights of stairs.

I totally splurged on eating TWO DAYS IN A ROW... Last night... Mama's Mexican Kitchen. I love that place. I had the Mary Salad. No sour cream, a little cheese and no guac. Of course I ate about a pound of chips. I love chips. And today, I had a baby shower (a very long overdue, highly anticipated baby shower !) and I had an amazing chocolate cupcake. Don't care... totally worth it :)

Most of you know, I'm a calorie counter fiend. It's a sad life.. but one I have to live to not be 174lbs ever again. I've learned to not count outloud and go "OH MY GOD DO YOU KNOW HOW MANY CALORIES THAT HAS ?" in public to people. Apparently, it's offensive :(

Here's what good ol' Jillian has to say about calories ... and exercise 5 hours a week.. ouch.. that could be tough for lots of people... I'm only at 4 hours as of today... I guess I'll be putting an hour on the stairmill tomorrow !!

Are You Eating Enough?

You're all trying not to go over your allotted calorie amounts for the week, but how many of you are having trouble eating enough calories? It may not seem like a big deal to consume a hundred or so fewer calories than you're supposed to each day, but that's a dangerous — and incorrect — assumption. 



It is absolutely 100 percent essential to eat enough calories! If you don't, it will destroy your metabolism. It's like telling your body that you're starving. If your body thinks it's starving, your metabolism will shut down.



Not eating enough calories will also force the body to cannibalize muscle and hold on to fat. The body considers muscle to be expendable during periods of starvation, and it considers fat to be necessary to insulate your organs for survival. 



Finally, a deficit of daily calories will lead to a horrible cycle of yo-yo dieting. You'll starve yourself and end up losing muscle, and when you begin to eat the right amount of calories, your body will pack on the pounds in anticipation of another "famine."



What can you do to break the cycle? If you're a woman, set your calories at 1,400 steady — don't vary them. I almost NEVER say that, but in order to get your metabolism back up to speed and set your body right again, you're going to need consistency and time. 



Stay on this calorie allowance and exercise at least five hours a week. You probably won't lose weight for at least four weeks, but the good news is that you won't gain either, and hopefully we will have gotten your metabolism back on track permanently. After about four weeks or so, you should start to lose weight, and then you can begin to vary your daily calorie intake — as long as you never drop below 1,200 calories. Now, go get something to eat!

Snazzy stuff baby...

First off - yep, day 3 in the 100 Day Workout Challenge. Yesterday (drum roll please) a 5K on the treadmill ! WHAT ??? That’s right people, an entire 3.1 miles without walking or stopping in a blazing 32 minutes … PAIN FREE ! However, the Shrek toe is not pain free today and doesn’t look pain free either. The hip is a little sore, I’m trying to decipher muscle or bone. But, with my tons of ‘no impact’ cardio stuff, I must say that my lungs are pretty good ! Today will be a happy elliptical session. Keep it going !

So in my never ending quest to find more info / better info / snazzier info about health, fitness, food, snacks etc… here’s what my endeavors uncovered today:
From Oprah – (still not a fan… but she does have some good info !) The Best Places on the Web for Women’s info:
The issue: Fitness
The expert: Bob Greene, exercise physiologist, trainer to Oprah, and founder of TheBestLife.com
The pick: "The American Council on Exercise has added an extensive library of exercises to their site, ACEFitness.org . Click on the Get Fit tab and you'll find many moves for every muscle group. The instructions are easy to follow and the information is free." Jodie’s interjection here… I love love love ACEFitness… easy to read, tons of info and tips, and just good stuff overall !

The issue: General health
The expert: Mehmet Oz, MD, host of the Dr. Oz Show and coauthor of the best-selling You: The Owner's Manual series
The pick: "For one-stop women's health advice, I recommend HealthyWomen.org . Experts are available to answer questions, and you can read about women with similar concerns. It's a great place to start researching health issues; they offer a bunch of useful fact sheets on topics like diabetes and aging that you can download."

Next - I’ve been craving some sweets lately, and while this seems like too many ingredients for a cooking goober like myself to make up, I might just have to try it ! And another interjection… HUGE fan of the Torani Sugar Free anythings !! Coconut in hot chocolate = YUM

HG's Cravin' Cap'n Crunch Shake
PER SERVING (entire shake): 182 calories, 3g fat, 245mg sodium, 35g carbs, 4g fiber, 18g sugars, 4g protein -- Ingredients:
5 oz. Unsweetened Vanilla Almond Breeze
1/2 cup Breyers Smooth and Dreamy fat-free ice cream, Creamy Vanilla
1/4 cup Cap'n Crunch cereal (original)
1 oz. sugar-free vanilla syrup (like the one by Torani)
1 tsp. Coffee-mate Fat Free or Sugar Free French Vanilla powdered creamer, dissolved in 1 tbsp. warm water
3 no-calorie sweetener packets (like Splenda)
1/4 tsp. vanilla extract
2 tbsp. Fat Free Reddi-wip
Directions: Place all the ingredients in a blender, and then blend with 3 beautiful ice cubes (I hate lame ice). One at a time, add more ice cubes and then resume blending, until your ideal consistency is reached. (I like my shakes pretty thick, so I end up using about 5 - 7 cubes in total.) Then pour your shake into a glass, and top it off with the Reddi-wip!

With my new work hours, I’ve been eating lunch later, but working out much later as well. Usually, I’m not getting to the gym or setting up the wind trainer until around 7ish. So I need to eat something between lunch and cardio… this was a great idea, especially the raisins (but we all know I don’t eat them out of the little red raisin boxes … ew!) I’ve been eating a 110 calorie Pria bar, or a chunk o’cheese, but the sugar from the raisins / apricots / apple butter might add a little extra energy !

Time Zone: 15 to 60 minutes pre-run

• Need to know: Researchers from Greece discovered that runners who consumed simple carbohydrates 15 minutes before using a treadmill were able to run 13 percent longer than subjects who took in nothing. "Fast digesting carbohydrates that are low in fiber provide working muscles with a quick influx of carbohydrate energy so you can run farther," says Bonci, adding, "A small snack before a run also helps stave off hunger during exercise."
• Eat this: Low-fat yogurt with a handful of raisins.
• How come: San Diego State University researchers found those who consumed the same amount of quick-digesting carbohydrates from raisins or a sports gel 45 minutes prior to endurance exercise experienced a similar benefit to performance. Soft yogurt is a smart choice if you suffer race day butterflies. Plus, a little bit of protein before activity speeds post-exercise muscle recovery, according to several studies.
• Brownie points: According to a 2008 British Journal of Sports Medicine report, distance runners who ingested daily doses of probiotic bacteria, similar to that found in yogurt, fell sick half as often as a group taking a placebo.
• Other eats: Apple or other fruit, rice cake with apple butter, crackers with almond butter, dried apricots, pretzels, small wrap with cream cheese.

100 day workout challenge...

One of my personal trainers (who I adored, and she moved to Gig Harbor...way too far away!) has this going on at her new gym:

100 Day Work-Out Challenge

STARTS FEB 22nd

Its time to get movin! The sun is shining as a bright reminder that summer is quickly approaching. Don't be caught with your pants on... Get swim-suit ready NOW!!

Its SIMPLE: The goal is to see who gets 100 workout days in first!

• ANY exercise activity that raises your heart rate for a challenging amount of time counts.
• DON'T be a weany or sell yourself short!
• Shoot for at least 45 minutes per day

Challenge goes by days worked out...so two workouts in one day is GREAT!...but still only counts as ONE day.

Keep track, write it down ! Good luck!! Game on!!!

Whatdaya think ? Can you get moving for 20-45 minutes a day, every day, until May 30th ?? YES YOU CAN ! Need ideas on what to do ? Holla at me ! I'll find something for ya :)

How to kick your own ass

Yep - I kicked my own butt today for cardio. Rob rewarded himself with a Guinness at Kells (I used the stairclimber at the station, therefore he is responsible for my cardio workout today). I did TWO BigClimbs (that would be 70 floors each ... I know, the Big Climb is actually 69 - I rounded up) and 12 floors to "cool down". One hundred and fifty two flights of stairs. Nice... I love that Stairclimber.

H O W E V E R ... the big gigantic fantastic news for the week was ONE AND A HALF MILES OF PAIN FREE RUNNING ON THE TREADMILL !!!!! SOOOO very excited about that. But, everyone (and I mean everyone) while happy about it, said I needed to 'take it easy'. So I listened. And I haven't run since. The next day I was a little sore, nothing major and certainly no breath stopping sharp knife in my hip/pelvic region. Just muscle sore. I'll try again this upcoming week. Happy happy joy joy :)

And check out my snazzy new tank that I did 45 minutes on the wind trainer with and then the Stairclimber Sunday. It's mighty snazzy... even though it's Nike, it's LiveStrong and it was a gift and I will admit, in writing, that it's pretty freakin nice. It feels like a regular ribbed cotton tank, but it wicks the sweat away and stays super comfy.

Negative news for the week : Shrek toe needs surgery and a shishkabob pin thru it. Apparently, because I whined about wearing the boot thingy to keep the break (back in Oct of 08) from wiggling and moving, well whatdaya know ? The bone wiggled and moved. It actually twisted from the joint (where the break was) on up... great. I have three options: a) ignore it .. not really an option as it freakin' hurts b) a shot to see if that will help at all. Gotta say the dr wasn't confident in that and I felt like he was just throwin' it out there, or c) surgery to slice it open , un-twist it, and throw a pin in there to keep it straight . Alrighty then... let's talk recovery time please. Dr. was AWESOME about this - and he truly listened to what I want - he was thorough as well. He had me run barefoot and said my feet were great, no major pronation, no major issues at all. So, surgery is easy, just no anything for three weeks, then I can do "no impact" cardio (I'm a damn PRO at that) for another 3 weeks and he said I'll be running on it in 6 weeks. STELLAR. Now, I just gotta figure out when to schedule it and get it over with :)

To top off my cardio filled Sunday (StairClimber, walk all over downtown and the Market), we took a walk to the waterfront with the dog. Could it get any better ?

Cardio Cardio Cardio - While I'd rather be doing some weight training (did a little on Saturday), cardio is what gets the weight off the quickest (weight training is needed to maintain that weight loss remember !) FITT FITT FITT FITT

How Much Aerobic Exercise Should You Do?
When considering the guidelines for aerobic exercise, keep the FITT principles in mind (Frequency, Intensity, Time and Type).

• Frequency: Number of aerobic exercise sessions per week
  Aim for a minimum of 3 days per week with no more than 2 days off between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss since more cardio sessions will help you burn more calories. Give yourself at least 1 to 2 days off from aerobic exercise each week.
  
  
• Intensity: How hard you should exercise during each session
  Aerobic exercise should take place at a “moderate” intensity level (not too easy, not too hard). This intensity is ideal for the general health benefits that come with exercise, and for weight loss. Exercise intensity is most often measured using heart rate. The recommended heart rate range is 60%-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. Click here to calculate your Target Heart Rate. Other methods for measuring intensity exist, including the "Talk Test" or Rate of Perceived Exertion also work well.
  
  
• Time: How long each exercise session should last
  Aim for a minimum of 20 minutes per session. Gradually work up to about 60 minutes over time. The further you go over 20 minutes, the more calories you’ll burn and the more endurance you will build. Of course, you might not start an exercise program with a lot of endurance, but you'll slowly build up. Time can be cumulative. You don't have to do 60 minutes all at once. You can do several 10-minute mini-workouts each day and add them up for pretty much the same benefits. (this is one of my fav tips... because really, sometimes it's hard to fit in 60 minutes a day all at one shot !)
  
  
• Type: What counts as aerobic exercise?
  Any activity can count as cardio/aerobic exercise as long as it meets the 3 requirements above (frequency of 3-5 days a week, moderate intensity, and lasts at least 20 minutes per session). It’s important to not confuse “activity” with “exercise.” Not everything you do that’s activity is the same thing. Bowling, fishing, playing darts, and similar “activities” aren’t necessarily cardio just because you’re up and moving.

cherry cherry boom boom

totally have the Lady GaGa song stuck in my head. It's on the playlist, and it's not even my fav... just the "cherry cherry boom boom" sentence cracks me up everytime !

So I'm on the elliptical in the condo gym this evening for a 40 minute hill routine (level 8 'cuz I'm a wuss) and as usual, had some brilliant observations... ready ?

• I'm pretty sure that you should never have to watch a Burger King commercial when your heart rate is at 182. ew
• Olympic hockey is really not so super to follow when you have an ipod going ... couldn't figure out what the heck was going on half the time !
• I was totally envious of the sweaty runner guy on the treadmill doing 6 minute miles for 3 miles. That takes me like 30 minutes, took him 18. Not fair. And the realization that I'll never be fast :)
• Lightbulb - not jealous over the 6 minute miles... jealous that he was RUNNING and I was on the elliptical doing 'no impact'
• BajaBob's margaritas are only about 200 calories (that's TWO shots of tequila people ... figure 100 calories a shot !)... and Desert Lime rocks... if I can stick to my 500 + calorie a day cardio sessions, I'll treat myself to one on Sunday !
• The new Matishayu song 'One Day' rocks... just sayin'
• The best download of the day for me PCD's 'Whatcha Think About That' with Missy Elliot is a hoot... and yes, that's right... PCD = PussyCat Dolls, go ahead laugh
• If you are texting and/or talking on your cell phone while trying to cardio, you are not working hard enough and you're pissing me off. Rude
• note to self - bring own towel. No towels at the gym tonight, had to use a paper towel, I swear I sweat more than anyone else.
• crazy - and maybe because yesterday was Fat Tuesday - how fun would the RnR Half Marathon in New Orleans be ?? Feb 2011. hhhmmmm
• crazy - and maybe because I'm missing Florida - how fun would the Space Coast Half Marathon be ?
• the best running ad of the year: Brooks - they sponsor a "VIP Porta Potty" for some of the RnR events... "Run like the wind. Pee like a rock star." Seriously funny.

And last - we had true cod for dinner the other night (with a brussel sprout salad.. yum). I'm a big fish fan (white fish mostly) and I love tilipia ( i know i know... my sister is cringing right now) check out this recipe though... seriously good ! - and I'm guessing this would work with any white fish.

CHILI-RUBBED TILAPIA WITH ASPARAGUS AND LEMON

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

Ingredients 2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces 2 tablespoon chili powder 1/2 teaspoon garlic powder 1/2 teaspoon salt, divided 1 pounds fish, tilapia, or Pacific Sole or other firm white fish fillet 2 tablespoon oil, olive, extra virgin 3 tablespoon lemon juice Preparation Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool. Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.

About This Recipe Prep Time: 3 mins Cook Time: 13 mins Total Time: 16 mins Serving(s) Nutrition Facts Amount Per Serving Calories: 210 Total Fat: 10 g Saturated Fat: 1 g Cholesterol: 48 mg Sodium: 418 mg Total Carbohydrate: 8 g Dietary Fiber: 4 g Protein: 24 g

When It Comes to Fish, Be Choosy

When you're buying tilapia, ask the person behind the fish counter where the fish came from. You want to steer clear of tilapia farmed in China or Taiwan, where pollution can be a big issue. U.S.-farmed tilapia is the best choice, and if you can't find that, fish from Central or South America is a good alternative

Valentine's re-cap

This was my Valentine's dinner... minus the red wine (I had white !). Scallops on a bed of baby arugula wrapped with prosciutto and topped with a tapenade of sun dried tomato and olives along with asparagus with garlic, lemon, wine, and prosciutto. And that was AFTER sangria and nachos at the new Hard Rock in Seattle... HOWEVER...

I am patting myself on the back right now. I kicked ass with the cardio this week. And on days that I didn't WANT to. HA ! Take THAT laziness procrastination bug !!

K... here's the week o' cardio recap

• 14th - 2 sessions first was 55 minutes (an easy walk to the gym and then the AMT thingy) for a total of 426 calories ... second session was a wind trainer session for 36 minutes and 315 calories
• 13th - 43 minutes on the stairmill at the station for 425 calories (love it !... and then the dinner referenced above.. hmmmmm)
• 12th - 53 minutes on the windtrainer and 526 calories (watchin' TV.. kinda easy)
• 11th - 34 minutes on the elliptical here in the condo gym for 357 calories
• 10th - 55 minutes on the wind trainer for 592 calories (whew)

total time was 4 hours and 39 minutes and a whopping 2641 calories... WOOT WOOT

The hip feels OK... the elliptical here at the condo is not my friend. And sadly, my toe I broke in 2008 has decided to rebel and is not looking so good. Gonna go have that looked at. Rob thinks its a bone spur ... great...

Usually, I'm not an Oprah stalker. I like her, I think she has some good info but she doesn't make me wanna be like her. And generally, Dr. Oz drives me nutty. But there was a great article about 9 Numbers That Count. And it was actually pretty interesting. Read and absorb... and yes, I'm already screwed on a) blood pressure b) resting heart rate and c) bone density. I get it.. I know I know... sheesh...

Blood Pressure: 115/75
Hypertension is a cunning thief; left unchallenged, it can steal a decade of quality life. The average American's blood pressure in middle age is about 130/80, but since the average American dies of heart disease, that number isn't good enough. Instead, aim for 115/75. Measure your blood pressure monthly at the same time of day with a home monitor or one at a local drugstore.
To lower blood pressure: Exercise hard enough to sweat for at least an hour each week. If you're used to 30-minute workouts, this means you'll need to do three, since it takes at least 10 minutes to start sweating.

Resting Heart Rate: 83
Before you get out of bed to commune with the coffeemaker, take your pulse: Put two fingertips on your wrist or carotid artery (in your neck under your jaw) and count the beats per minute. This is your resting heart rate. Anything higher than 83 means you're at increased risk for a heart attack.
To slow your resting heart rate: The key, ironically, is to make your heart beat faster for an hour per week (to calculate your ideal number of beats per minute while exercising, subtract your age from 220, then multiply the result by 0.8). So, just as you'll be doing for healthy blood pressure, simply work up a good sweat.

Cholesterol: 2 to 1
When it comes to cholesterol, the total level isn't as predictive of heart disease as what's known as the ratio. To explain, cholesterol is carried in the blood by two different lipoproteins: The bad one, LDL (think L for lousy), spews the waxy, fat-like substance in your arteries, gunking them up; the good one, HDL ( H for healthy), gathers up cholesterol so it can't clog. If you have some risk for heart disease (family history, high blood pressure, diabetes, smoking), keep your LDL under 100. Otherwise you're okay aiming for under 160; better yet, below 130. Ideally, your HDL should be more than 50. Doctors love it when the ratio of LDL to HDL is less than 2 to 1; they're tolerant if it's 3 to 1.
To improve your ratio: Include soluble fiber in your diet from sources such as oatmeal, kidney beans, and apples, aiming for 25 grams a day. To spice things up, try a whole grain called quinoa. It contains a nearly perfect balance of proteins, as well as the mineral manganese—low levels of which are associated with hypertension.

Omega-6s to Omega-3s: 4 to 1
Omega-6s and omega-3s are called essential fatty acids for a reason: Their work includes building cell membranes and nerve insulation. But since the body doesn't produce these fats, you must get them from your diet—and the balance makes all the difference. American drive-through cuisine includes huge amounts of omega-6s (irritating in high levels), yet hardly any omega-3s (particularly beneficial for the heart). Although the optimum ratio is 4 to 1, ours is often 20 to 1, which puts us at increased risk for cardiovascular disease, arthritis, asthma, and some cancers.
To right the omega balance: Eat more fish, seafood, whole grains, beans, nuts, and ground flaxseeds to increase omega-3s. And cut back on processed foods—along with oils made from corn, safflower, cottonseed, and peanuts—to ease off the omega-6s.

Inflammation: 1
If you've ever seen an apple slice turn brown 20 minutes after being cut, you can picture what inflammation does to your body: It causes the rusting of tissue. You can gauge your level of inflammation with a blood test that measures C-reactive protein (CRP), which is produced by the liver and is part of the body's battle response. A healthy level is under 1—meaning you've got less than half the chance of heart disease than if your level is greater than 3. A number above 10 suggests you may have another ailment (such as an autoimmune disease) that should be diagnosed.
To reduce CRP: Try to eliminate low-grade irritants like gingivitis (floss daily) and vaginitis (see a doctor, especially if it recurs). Also move toward a Mediterranean-style diet (lots of fruits, vegetables, and whole grains; fat from olive oil; moderate amounts of wine).

Vitamin D: 30
When you're deficient in vitamin D, you may be at increased risk for heart disease, cancer, multiple sclerosis, and immune disorders, not to mention osteoporosis. To make sure you're getting enough, take a blood test for vitamin D: Your level should be greater than 30.
To boost vitamin D: If you can't get 15 minutes of sun exposure daily, take a supplement containing at least 1,000 IU of D3, the most potent form of the vitamin, or chug a tablespoon of cod liver oil every morning.     

Waist Size: 32.5
Ideally, your waist should measure less than half your height (do it at the belly button—go ahead and suck in). That means if you're 5'5", yours would be less than 32.5 inches. The reason: The omental fat beneath your stomach muscles causes inflammation, which drives many of your body's other critical numbers in the wrong direction.
To lose inches at your waist: Focus on slicing off 100 calories a day. Since salad dressings sabotage many a good intention, one idea is to make this nutty recipe part of your routine:

1. Mix 1 tablespoon each of walnut (or hazelnut) oil, olive oil, and balsamic vinegar; add salt and pepper to taste.
2. Chop 1 small tomato, 1/4 cup diced onions, and 6 sliced mushrooms.
3. Pour the combo over 1 head of Boston lettuce.
Makes 2 servings, about 150 calories each.

Blood Sugar: 125
The other danger of omental fat is that it can block insulin's ability to work, which increases blood sugar and puts you at risk for diabetes. Your blood sugar should be less than 100 after an overnight or eight-hour fast and less than 125 if you aren't fasting.
To lower blood sugar: Try chia seeds, which contain omega-3s and fiber (sprinkle them on yogurt or salads). It's believed that they form a gelatinous substance in the stomach that helps slow the speed at which sugar is absorbed.

Bone Density: -1
It's a good idea for all postmenopausal women to get a bone density scan, especially those who are not on hormone replacement therapy, stand taller than 5'7", or weigh less than 125 pounds. You should also be tested at around age 50 if your mother has had osteoporosis or either of you has had a hip fracture, if you take steroids, or if you drink excessively or smoke. The standard DEXA (dual energy X-ray absorptiometry) scan provides a T score—your bone density compared with that of a healthy young woman: Above -1 is normal; between -1 and -2.5 indicates osteopenia, which may lead to osteoporosis; below -2.5 means you have osteoporosis.
To strengthen your bones: Along with 1,000 IU of vitamin D, take 1,200 milligrams of calcium and 400 milligrams of magnesium (to prevent the constipation that calcium can cause)—half in the morning, half in the evening. Also, start a program of resistance training (using gym equipment, dumbbells, or exercises like pushups and squats) for at least 30 minutes a week.

whew....

Wednesday was a wind trainer day 55 minutes and 592 calories

Thursday - elliptical 34 minutes and 357 calories

Friday - another wind trainer night while catching up on the Real Housewives (i know... I shoulda been watchin' the Olympics, but I had to catch up on all the OC drama !!) 53 minutes and 526 calories

and Saturday was FORTY THREE LONG ASS MINUTES on the Stairmill thingy at the station for 425 calories. And a walk to Pike Place for dinner fixins and a stop at the new Seattle Hard Rock for a sangria (yum) and yep, i ate NACHOS. Don't care.. they were yummy !!

Sunday will be split with the Stairmill thingy and the elliptical at Golds. Should be able to get another 500 + calories burned. Not too shabby.

Hip is tolerating things well. Does great on the wind trainer, seems good on the AMT at Golds, and was OK on the StairMill. Oddly, the elliptical in the gym here at the condo seemed to have stretched out a muscle or something on the outside right part of my right hip - directly across from where the way bad ow part was. Interesting. I'm wondering if perhaps the muscles are healing too ? I'll ice it a bit and see if that can help. It doesn't feel like it did when it was a stress fracture. Definitely feels muscle... we'll see...

Baja Bob's deal o' the day ! Love this stuff ...Put 3 Original Margarita Mix Powders in your shopping basket and only pay for 2 when you use coupon* 2010FREEMIX - Expires 2/20/10. That means you get one absolutely FREE- awesome!

It's been a bit gray and dreary around here, I found some decent treadmill ideas (for when I can freakin' run again - btw, it's been since NOVEMBER that I have actually ran .. big frowny face). These seem interesting and could be a quick workout for a time crunch !

• Heartbreak Hill Workout - 3 miles [Effort Level = 8 out of 10] Run at your normal "easy effort" level for the first half mile at 0% grade. Keep the pace the same, and increase the incline to 2% for 1 minute - then increase to 3% grade for 1 minute - 4% grade for 1 minutes and then back to 0% for 3 minutes to recover. Repeat this for 2 miles and finish running at 0% for a half mile to complete the 3 total miles. This will get your heart beating strong and is a great way to strengthen your legs too!
  
  Progress it: Repeat this workout for three session and then decrease the recovery time to 2 minutes to progress the intensity.

• Fat Burner+: 4 miles [Effort Level = 6 out of 10] Run four miles at a conversational pace and sprinkle in four 30-second pick-ups @ 5K effort (fast-paced running) when you reach 1 mile, 1.75 miles, 2.5 miles and 3.25 miles. Running easy will allow your body to burn fat as its main fuel source and recover from the harder effort hill run. The pick-ups break up the monotony and keep your legs fresh.
  
  Maintain it: If you're looking to build endurance for the spring season, add 1/4 to 1/2 mile every 2-3 weeks.

• Speed Demon: 3.5 miles [Effort Level = 8+ out of 10] Run one mile at an easy-to-moderate effort level (start out easy and gradually increase the pace slightly as you go). Alternate running 1/4 mile at a comfortably hard effort (just outside your comfort zone, where you can hear your breathing) with 1/4 mile at an easy running pace to recover for two miles. Finish running a half-mile at an easy effort to cool down.
  
  Progress it: Repeat this workout for four sessions (four weeks in theory) and then add one more interval to the workout for a total of 4 miles.

• Combo Workout: 40 minutes [Effort Level = 7 out of 10] A great way to beat the boredom of the treadmill is to combine it with another piece of equipment and simulate a duathlon. Run 15 minutes - Cycle or Climb or Row for 15 minutes - Run 15 minutes. It shortens the run segment into smaller pieces and adds a bit of a challenge with another mode. Beware: Your legs may feel a bit rubbery as you transition from cross-training back to running! Who knows, you just might end up racing a triathlon this summer!
  
  Maintain it: Modify and tweak the ratio of modes as you wish. Shorten the run time and increase the bike - this one is meant to be playful.

Cardio Cardio Cardio and time management

Last week - my HR monitor recorded this:

Exercise Count = 5 Exercise Time = 3:43 Calories Burned = 2152.

Sooooo I didn't quite make it to the 3500. Alrighty then - this is a new week.

Wednesday = wind trainer for 45 minutes

Thursday = elliptical for 45 minutes

Friday = wind trainer for 45 minutes

Saturday = walk to the gym + 40 minutes on the AMT thingy

Sunday = walk to the gym + 40 minutes on the AMT thingy

That SHOULD come out to about 2400 calories burned... man... that 3500 could be a hard mark to reach. Hmmmm... maybe I'll tack on 5 or 10 minutes here and there... see what that does.

Q: I love that I have the information I need to lose 2 pounds a week; however, I would like to lose more than that. How can I lose 4 to 5 pounds a week? I have a total of 96 more pounds to lose.

A: To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way.

You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight loss extra credit. It allows you to burn additional calories without overtraining. This is one of the reasons some Biggest Loser players can still lose 20 pounds a week, even 7 weeks into the program.

Think about the math: If you are eating 1,500 calories a day — we assume your BMR without exercise is 1,600 — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week.

That said, you are bound to lose more weight during the first two weeks of any weight loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.

Wahoo ! no impact !

Walked on down to my new Golds and got on one of those snazzy machines on Sunday and worked it for 40 minutes ! NICE ! And the hip doesn't hurt. It's a good work out. And if you crank the resistance up, and use it like a stairclimber, it actually isn't bad. I was just thrilled to be doing something other than the wind trainer ! So, with the walk, and the cardio on the Precor machine, 516 calories burned with an average HR of 145. That's good for me ! really really good... I think the 20 minutes walking there and then back home got the heart rate average down ! But today, the leg feels fine. Thank goodness. I think I'm safe to alternate between the cross trainer and the snazzy AMT thingy for a while ! YEAH !!!

YUM on this... I don't even OWN a slow cooker but I might have to figure out a way to do this on a weekend day when I'm at home:

Slow Cooker Taco Soup INGREDIENTS:

1 pound ground beef 1 onion, chopped 1 (16 ounce) can chili beans, with liquid 1 (15 ounce) can kidney beans with liquid 1 (15 ounce) can whole kernel corn, with liquid 1 (8 ounce) can tomato sauce

2 cups water 2 (14.5 ounce) cans peeled and diced tomatoes 1 (4 ounce) can diced green chile peppers 1 (1.25 ounce) package taco seasoning mix

DIRECTIONS:

1.	In a medium skillet, cook the ground beef until browned over medium heat. Drain, and set aside.
2.	Place the ground beef, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours.

Nutrition Information Servings Per Recipe: 8 Calories: 362

Amount Per Serving Total Fat: 16.3g Cholesterol: 48mg Sodium: 1356mg

Amount Per Serving Total Carbs: 37.8g Dietary Fiber: 8.5g Protein: 18.2g