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New Beginnings

Last night I held my first Skoofit Conditioning Class and it was a blast!  It was a great way to kick-off my new status as 'self-employed'.

It was also my sister's first day at her first job in NYC, so new beginnings and milestones all around!  I remember when I moved to NYC over 7 years ago how daunting this city seemed...having my own business run successfully wasn't even a pipe dream!!  I just wanted to GET a job!

My first job in NY was at a lawfirm in midtown and it was simply awful.  My boss was dreadfully mean to me:  in just 3 short months, he called me 'stupid' and I walked out after returning a few choice words.  I waited tables for awhile and finally landed a permanent position about a year later at another firm.  It was a great job for me in that I regained the confidence to dig deep inside myself to figure out what it is that I really wanted to be when I grew up. 

One of the perks at this new job was a huge discount at one of New York's top gyms where I discovered Pilates and lost nearly 10 pounds!!  Early one morning while I was sweating away on the elliptical, I noticed a very fit woman yelling at her client with a giant smirk on her face.  My recent weight loss, coupled with newfound confidence in my adopted city gave me the power to realize my dream of becoming a personal trainer.  I studied during my lunch breaks at work, practiced on my friends and aced the exam.  A few months later, I nailed a job at the very gym that inspired me!

Thinking back to my life as an 18 year-old member of Bally's in St. Louis Park, Minnesota, it would have been a dream of mine to train, to know my way around a gym, to run my own business.  I'm glad I waited for a more mature time in my life to commit to something so inspiring, so personal, so rewarding.

I am living my dream.

Running Club!

Skoogfit is starting a beginner's running club Saturday Mornings!
We will be training for the Ted Corbitt 15K Run on December 19th, 2010 in Central Park sponsored by the New York Road Runners

The Dirty Details:
Cost:  FREE
Who:  You and your friends...this is a beginner class with the goal of running a 15K in December.
When:  8:30 Saturday Mornings, rain or shine
Where:  Columbus Circle: meet under the big Trump globe above the subway station at 60th Street/Bway

RSVP is a MUST.  Email me at jenny@skoogfit.com to sign up!  We'll start this Saturday!

Act Your Age!

My biggest pet peeve is when someone tells me they're 'getting old'.  It drives me nuts!  I realize we're all aging daily, but youth is such a gift! I say to those who are getting old: good luck with that...I refuse! 

I'm having such a good time I want to live forever!  Well, at least a long and HEALTHY life.  

The key word here, is HEALTHY.

There are so many diseases, ailments and setbacks as our growing population ages--we're living longer than ever before.  

Many preventative measures can be taken in our youth to prevent early onset of diseases that come with aging.

Let's consider some of these:

• Osteoporosis
• Arthritis
• Knee & Hip Replacements
• Dementia
• Diabetes
• Cancer
• Heart Disease
• High Blood Pressure
• High Cholesterol
• Depression
• Parkinson's
• Sarcopenia (muscle loss)

Studies show that these various conditions can be prevented.   Regular exercise is rated among the top 3 in prevention...and leisurely strolls may not be enough.  Vigorous activities such as jogging, swimming, bicycling, playing tennis, doing calisthenics or aerobics were said to be most effective in staving off such diseases as Parkinson's and Osteoporosis.  When we exercise, we are keeping our soft tissues oxygenated, and constantly regenerating.  Studies have also shown that humans lose musculature as we age.  In fact, more sedentary adults begin to lose muscle as early as their late-20's!!  In their 30's, the average person loses between .5%-1% of lean muscle mass per year...and by age 60 the rate of loss doubles!  My advice is to choose activities you enjoy and do them regularly.  Join an age-appropriate gym or hire a trainer who specializes in training mature adults and special populations.  Staying active is key, both mentally and physically.  My parents are in their 'golden years' (though they wouldn't describe them as 'golden' at all) and go to their local gym several times per week and get a discount on their health insurance.  Additionally, they work on crossword puzzles, travel and babysit their grandkids to keep their minds and bodies active.  

Below are some (but not all) ways we can help ourselves:

• Maintain a healthy weight
• Reduce salt intake
• Reduce stress
• Ingest vitamins & minerals, and healthy fats such as fish oils
• Avoid smoking and exposure to smoke
• Recognize sun safety-use sunscreen
• Eat colorful fruits & vegetables
• Reduce red meat & animal fats
• Reduce exposure to certain chemicals
• Know your family medical history
• Get screened regularly--annual physical exams are a must
• Eat diets high in fiber, avoid sugary & processed foods
• Reduce alcohol consumption
• Use your brain: keep learning!  Do crossword puzzles or take educational courses that are engaging

This list may seem like you can't have ANY fun, but a little preventative maintenance now will keep you having fun well into your 90's!   

We don’t stop playing because we grow old, we grow old because we stop playing!

-George Bernard Shaw

Running Shoes

With the New York City Marathon coming up in a couple weeks, there's a lot of buzz in the air about running.  Several of my clients have taken up the sport recently:  it's an inexpensive, convenient and easy way to stay in shape especially if you're on the road--all you have to do is pack your shoes and explore a neighborhood or local park.  New York itself is a giant running haven with it's many running paths, parks and tracks.

So how would one go about choosing the right running shoe?  Today's New York Times features an article on this very subject.  To sum it up, the most expensive shoe may not be the best one for you.  Many running shops will analyze your gait, assess how you run and choose most supportive shoe to fit your stride.

Function and comfort should be first and foremost in your selection.  I recommend buying a half-size bigger than you normally do for athletic shoes:  losing toenails is not very fun (trust me).  If you find a shoe that you love, buy 2 pairs and alternate between them both.  

Your shoe should last 350 miles or 6 months.  As soon as you see permanent creases in the heel cushioning, it's time to replace.  But definitely as soon as you feel slight pain in your knees during or after a run.

Avoid gimmicks like the Skechers Shape-Ups, Reebok Easy Toners or the barefoot 5-finger shoe.  These types of shoes do not lose weight for you, nor are they a magical fix-all.  They are simply...gimmicks.  

When you're ready for purchase, ask for a discount!  Running boutiques love students, gym members and fitness addicts!

The Post-Wedding 15

Since getting married, I have put on a solid 4 pounds. 
Ouch.
In my line of work, weight gain can be a career killer.  I always want to look the part and feel my best, no matter what stage of life I find myself in.
So, I marched into my dietitian's office yesterday for a reality check.  Turns out I'm not alone in the weight-gain category:  most newlyweds pack on about 15 pounds during their first year of marriage!!  15?! 
How is this possible?!
Newlyweds want to put the new Cuisinart sitting on the counter to good use.  New wives try to show their husbands their cooking skills.  She eats as much as he does.  The goal of fitting into a little white dress is now behind them. The honeymoon at the beach is over.  Crash-dieting right before the wedding slowed down her metabolism significantly. 
For my part, I didn't lose a huge amount of weight before my wedding but since being back from our honeymoon, I have been so focused on other things I tend to miss workouts.  I have been celebrating with friends and eating rich foods.
I promise to be consistent with my new diet & exercise program and will keep you, dear reader, posted.

Skoogfit Conditioning Class!

Winter is looming, the holidays are right around the corner and the dreaded 5-pound weight gain is threatening to come between us and our hard-earned beach bodies!!!  For this reason, Skoogfit is branching out to small-group (max 8 people) circuit-training and conditioning classes.  We'll do conditioning circuits of 30-seconds on, 20-seconds of transition time for 6-12 exercises with a break between each sequence.  No coordination need apply, no dancing involved.  Just hardcore people determined to improve their fitness level and stay in shape!  All fitness levels welcome!

 

The dirty details:

Where: Ripley Grier Studios 72nd Street, 3rd Floor, Studio 2R and 3R (check the day of to confirm the room number)

When: 8pm Wednesdays & 7pm Fridays in November/December (except for Thanksgiving week and ending December 17th)

Who: With the Skoog!

Cost: $280/person ($35/class with a twice-weekly, 4-week commitment--1 class cancel can be forgiven)

How: Sign up by emailing me at jenny@skoogfit.com

 

Invite friends, co-workers, spouses or give my class as a birthday gift to your best friend!!  Spread the word to anyone you know who might be interested!

 

An Ode to Quinoa

Earlier this year, I kept a food log for my dietitian so I might lose a few pounds for my wedding.  I was getting sick of my usual brown rice-with-dinner and my body craved another grain to shake things up.
Enter Quinoa (pronounced keen-wa).

This grain originates from the ancient South American Inca culture, also known as the 'mother grain'.
I'm a huge fan for several reasons:

• Quinoa contains more high quality protein than any other grain: 6 grams per serving!
• It is a complete protein: it provides all essential amino acids
• A gluten-free food!  No more puffiness!
• It's filling but not heavy like pasta
• Quinoa is quick and easy to prepare: 10-15 minutes and dinner's done!

Typically, I make my quinoa following the basic cooking instructions on the box except substitute water with vegetable broth to give it some zest and added flavor.  I use quinoa as a side-dish with baked fish and steamed vegetables for an amazing meal!

What's for Dinner?

There is so much information in the media right now about eating 'clean' or 'whole' or 'raw' or 'organic' foods that it can become confusing what all these words mean. What's this 'macrobiotic' craze, anyway? Community gardens? Jamie Oliver's Food Revolution? Processed foods?

When I was growing up, we were unknowingly eating organic, whole, local, home-grown food. You see, we lived on a small farm in rural Minnesota where we maintained a garden and ate the animals we raised. Why? Because we had a large family and one man to support us all on his trucker's income. I guess you could say we had a 'community' garden supported by 11 people (Mom, Dad and 9 more-often-than-not reluctant children).

Thanksgiving meal consisted of the turkeys (free-range!) we raised over the course of a year, milk from the cow (hormone-free!) in the grassy pasture (!!), eggs (organic!) from the neighbors' chickens, potatoes, carrots and corn from our garden (pesticide-free!)...we were eating world-class food! We even made our own ice-cream (move over, ben & jerry)!

I am pretty lucky to understand where my steak, eggs, turkey and cheese come from...witnessing firsthand the beheading of chickens, skinning cows, slaughtering pigs and the dilemna of eating Fluffy-The-Bunny. I am decidedly not vegetarian but am conscious of my purchases, making sure my steaks aren't from some creepy midwestern antibiotic-ridden mad-cow-disease-infested factory, nor my eggs from 'nervous hens'. Sometimes I get grossed out drinking cows' milk. I just can't shake the memory of tugging an udder for eternity only to have the cow kick over the bucket after hours of my hard work!

Many of my city-folk neighbors do not appreciate this process: how is a child raised in Harlem, Brooklyn or the Lower East Side supposed to know where their chicken nuggets come from? Unless they've visited a farm or taken a course on horticulture, 'hormone-free' or 'organic' might just be fancy words on supermarket packages.

A great place to start understanding our food might be Michael Pollan's book, "The Omnivore's Dilemna". In it, he tries to answer some of the most basic questions about our food: Should we eat a fast-food hamburger? Something organic? Or perhaps something we hunt, gather, or grow ourselves? I also really loved the movie (or book), "Food, Inc." It's a fascinating look at industrial, processed foods. Visiting a farm, apple orchard or community garden might shed some light on where food comes from.

Even I learned something on a recent Connecticut farm visit! Did you know Venus Fly Traps need a little raw hamburger every now and then?!

The Sugar Ban

I live in a mixed-income neighborhood in Harlem but do most of my grocery shopping at Whole Foods. When I run into a particular ingredient shortage, I head to the local bodega just up the street. It never ceases to amaze me when I see my fellow neighbors buying chips, soda-pop, ice cream, candy and cheap processed--if you can call it--food with food stamps.

In the news recently, Mayor Michael Bloomberg is seeking to ban sugary drinks from the food stamp program...yet, I see ads all around town trying to fight this proposal. This is the same guy who banned smoking in bars & restaurants, trans fats from restaurant food and forced chain restaurants to post calorie counts on their menus. New York officials wrote that spending government money on "foods of little or no nutritional value not only contradicts the intent of the program, it also effectively subsidizes a serious public health epidemic." Bloomberg has said, "Sugar-sweetened drinks are not worth the cost to our health, and government shouldn't be promoting or subsidizing them."

Next up: the salt ban...Bloomberg plans on tackling the amount of sodium allowed in foods by getting manufacturing companies to commit to voluntarily reducing sodium in their foods. A man after my heart...!

The cigarette ban certainly worked for me...I quit smoking when the smoking ban took effect. In addition to it not being 'cool' anymore, it was easier not to light up if nobody else was doing it. I hope the sugar, salt, trans-fat, calorie-counting initiatives work for others the way the smoking ban worked for me!!

A vicious cycle

I have amazing clients...they inspire me every day. Even though I've been doing this for years, I learn so many things each week from everyone in my life.

I'd like to share a story about a client we'll call "Penny". She has been trying to lose weight ever since we met 5 years ago and we have seriously tried everything. We worked out with a heart rate monitor, we boxed. We took up running and quit drinking. She kept a food log for me and truly tried her hardest.

After countless doctor appointments (including visits to an endocrinologist), thyroid checks, visits to Canyon Ranch and sleep studies, we were both so frustrated we'd cry together. The weight wouldn't budge. And believe me, I am emotionally invested in this peach. If you knew her, you'd be too. She is really, really cool.

Then. A few months ago, the weight started coming off. A pound per week. Slow and steady. She has lost TEN POUNDS so far!!!!!!!! I am overjoyed!

I asked Penny if she could explain to me exactly how this happened...was it Soul Cycle, the new amped-up spinning craze? How about our decision to lift really, really heavy weights? Could it be that she started seeing a dietitian? Was she getting more sleep? Did her schedule suddenly lighten up giving her less life stress?

All of the above, it turns out. In fact, Penny pointed out that the biggest change was consistency and balance. She became more relaxed about eating, achieved a better work/life balance, developed an addiction to spin classes and in turn, her emotional state has evened out.

My lesson is this: sometimes, obsessing about losing weight becomes the problem. A vicious cycle of disappointing weigh-ins lead to stress lead to self-sabotage which lead to weight gain. And so on.

Go Penny! I am so so so proud, happy, and ecstatic!

Training for a healthy pregnancy

As a fitness trainer, I have trained many, many pregnant women. In an effort to understand the ins and outs of labor, I have been attending classes and am now a DONA International Trained Doula. It has been an amazing experience and I now realize that staying physically fit during pregnancy can make all the difference between a tired, draining birthing process and a strong, healthy and alert labor.

Imagine the work it takes to train for a marathon. Leading up to the big race, the athlete must improve her cardiovascular fitness, muscular strength, flexibility and nutrition. Similarly, the pregnant woman trains for labor and delivery. In the weeks and months leading up to her due date, she can attain a higher rate of cardio, strengthen the muscles she'll need for giving birth and toting around the new little person and do stretches to ease discomforts and open the body in preparation for delivery. Additionally, she needs proper nutrition to give her baby the best chance of a healthy life ahead.

On marathon day, the athlete fuels up, stretches and warms up before the race. Similarly, the laboring woman should fuel her body for the enduring task ahead. She can drink coconut water or gatorade to keep energy storage at optimum levels. She should warm her muscles up and stretch her legs for the hundreds of squats, long walks in the hallway and exhausting pushing sequences that lie in front of her.

With proper training, the delivering mother will feel empowered during one of the most challenging times of her life. She will have confidence knowing that she put the hours of training in to have a successful birth!

If it's not in the house, you won't eat it, right?

We spent a considerable time on our honeymoon in Italy eating our faces off.

Breakfast was full-fat cappuccinos with custard-filled croissants. Lunch was pizza & gelato, and dinner was 7 courses of bruschetta, pasta, steak, & tiramisu.
Rinse with a bottle of wine a day, repeat.
O man.
Getting back into the swing of things is not easy!
Here are some tips that have helped me to get back into shape in the past:

• Stop eating bread. Just don't buy it.
• And cheese.
• Stay away from drinking.
  
• Book a trip to the beach 2 months from now to have a goal date.
• Keep each other accountable by checking each others' food log each night.
• Make a bet with a friend to see who loses the most weight in a certain amount of time.
  
• Go to the gym every day...no excuses.
• Eat a salad every day day. Dressing on the side.

Ack! Let's see if this works...

Well-Behaved Women Rarely Make History

"I love your T-shirt," chuckled Jenny, my twentysomething personal trainer, as she stretched my aching legs. "I never saw that before."

I hadn't noticed which of my many message T-shirts I had thrown on when I rolled out of bed before sunrise. Most of the folks who populate New York's Columbus Circle Equinox gym sport workout clothes that bear designer labels, but seldom do I see any that pack a message punch. I figure my chest is valuable real estate -- why not use it to communicate my convictions?

I looked down and saw that I'd grabbed one of my favorites: Well-Behaved Women Rarely Make History. Historian Laurel Thatcher Ulrich's wry observation became one of the guiding principles of the women's movement during the 1970s, and living it seems as natural to me now as balance ball crunches do to my lithe trainer.

So begins Chapter 7 of Gloria Feldt's new book, no excuses: 9 ways women can change how we think about power
I am so honored to be featured in a book empowering women to take charge of their lives and 'lead an unlimited life'. Gloria gives validation to the struggle I had in my 20's when I broke free of the shell of the small Midwestern town I was raised in. While I am grateful to my parents for a solid, wholesome and clean upbringing, I found myself yearning for a bigger existence, something more than the options that were set before me. However, I knew I might have to break some pretty tall barriers to achieve my dreams. I commend my family for handling my departure so well and can say that we have all learned a great deal about acceptance and love. I have so much respect for each of them and their strong, unwavering faith...it was something I just couldn't find in myself.

My struggle is not unique. Many women in the world today yearn to break free, to 'behave badly' and shed the skin they were raised in. While I exercised, the physical force inside me translated to emotional strength and gave me the gall to tackle my dreams. By making physical exercise a part of my daily life, I found a rhythm, an internal hum that made me feel alive, strong and forceful.

Thank you, Gloria, for putting in print the exact tools we need to unleash our inner power!

Warm days, crisp nights, FALL LEAGUES!

I love this time of year.
Makes me want to rake leaves, play a game of football and eat roasted brussels sprouts (and other seasonal veggies).
It's also a great time to bring the gym outside.
You see, winter is looming and that 5-pound weight gain is just around the corner.
I have a good friend who plays in seasonal sports leagues. It's always fun to hear about the friendships she's made, how she got that purple bruise on her thigh, or how her softball team just won the championship!!
When I played touch football in Minneapolis, I learned how fast I can run and that I was a natural at the game! Who knew?!
So, let the season begin!
There are a few places to get started:

• zogsports.org
• the lawyer's league
• player's sports

Check with your local YMCA, community calendar or parks organizations. Why not play indoor soccer, dodgeball or try and improve your bowling game?

Foot Schmoot. Work it out!

I had minor foot surgery Monday. Bad timing all around, since I'm just getting back from a 3-week hiatus and September is an important month in my line of work. However, in my book there never is a good time for foot surgery. Just get it done.

So, I had it done and I'm in a lot of pain. Each step I take literally sends shocks up my leg (my nerves were involved).

Most people would say that this is a good time to take it easy, give myself a break and fully recover before going back to the gym. However, since it's me we're talking about, you can bet your socks that I found a way to hit the gym. There are still countless ways I can challenge myself without involving my foot:

A couple cardio options

• The arm bike
• The recumbent bike
  

Strength options can include

• Seated cable rows
• Supine chest press
• Seated shoulder press
• Lat pulldown

(Basically any upper body strength exercise that can be performed seated or lying down)

Examples of core exercises might be

• Crunches with knees & feet elevated
• Reverse crunches
• Criss-cross crunches

Legs? Legs!! Check it out!

• Hip Abduction/Adduction
• Knee extension
• Hamstring curls

See?!

It's that time of year...

The beginning of fall is always a great time of year to reassess one's fitness goals. It's time to get serious about school, work, focus on a routine, a schedule and get a good start on new projects before the holidays quickly descend and throw us off our game until spring.

That said, fitness goal setting is important for many reasons
1. It gives purpose to working out
2. Your program won't get stale if you're always striving to achieve something
3. When you achieve your goal you have an amazing sense of achievement and bragging rights
4. Trying to reach your goal gives you something to strive towards
5. You prove to yourself that you can do anything you set your mind to
6. It's fun!

Start Today.

I dedicate this blog post to a dear friend who reached out to me today in her quest for motivation to become healthier, overcome physical roadblocks and seek patience to stay focused in the months/years to come. Many people struggle with the overwhelming and daunting task of shedding pounds. It can be a scary, difficult, intimidating and long winding road. Everyone is afraid of failure and fear gets you nowhere. I fail every single day but that's why reaching the top is that much more rewarding!!

My encouragement to my friend and others like her is this:

1. Rome wasn't built in a day. The weight didn't pack on overnight. Therefore, it won't be gone tomorrow. Losing 30 pounds starts with 1/2 pound, 1 pound, 2, 5, 10 and so on. Focus on today. Right now. Each day is a new opportunity to make smart choices.

2. You truly are what you eat. And drink. Each time you sit down at the table to eat (or plunk in front of the TV), it's a new chance to nourish your body. Imagine you purchase a shiny new car. If you put the cheapest gasoline in it's engine, it may not run as efficiently and may clog up or wear down quicker than if you feed it high-octane gas. Compare that cheap gas to beer, sugary drinks, fried foods, large portions of mac&cheese and processed foods. Your body will feel sluggish, low-energy and weary. I like 'The Eat-Clean Diet' by Tosca Reno. She's pretty inspiring and her recipes are easy, fun and made with REAL FOOD.

3. Overcome obstacles. If you have bad knees, a bum shoulder or an achy back, you can still lose weight. Sure, your exercises might not be as hardcore as they may have been in the past, but you can modify accordingly. Take up pilates or yoga and go for long walks with your husband after dinner each night. Skip happy hour with the girls and suggest you all rent bikes for the evening. Subscribe to Oxygen magazine for inspiring recipes and workouts. Contact me for inspiration--I do long-distance consulting and can help you via skype, email, phone, instant messaging, twitter, text message or psychological torture (heh heh)

4. Fad diets and cleanses are nonsense. Juice cleanses are all the rage these days. From BluePrint to Cooler Cleanse to the Master Cleanse, they're all about juicing your way to a better body. That's not sustainable for long periods of time and you WILL lose weight. But it's water weight that you lose, and before you know it, you'll gain each pound back and then some. I will blog separately about fasts and cleanses in another post. Eat sensible, whole, real foods. Keep a food & exercise log to visualize calories in and calories out. Incorporate healthy fats, fiber and protein into each & every meal & snack you eat.

5. Stay positive and keep your eyes on the prize. Put a picture of your ideal body on your fridge. I have Jillian Michaels on mine, as her body is similar to mine and I believe I can attain that physique. Don't say: I will lose 50 pounds by Thanksgiving. Because you won't. And you shouldn't. It's not healthy. Aim for a pound or two per week. Some weeks you won't lose any but over the course of 6 months or a year, you're a new person!

6. No drama, no excuses. Shed the negative influences from your life. 'Nuff said.

My foot!

Whenever my clients get injured, whether it's because they slept wrong, twisted their ankle wearing hooker heels or hurt their knee playing a rough game of tennis, I typically give the same advice:

REST, ICE, COMPRESS & ELEVATE

Yet, when I get injured, I have the hardest time following my advice. Last Sunday, I ran a half-marathon and have been limping around ever since. It feels like a stress fracture on the side of my foot. Instead of following the R.I.C.E. method above, I limp along, I overtrain and ignore my injury hoping it'll go away.

I'm off to ice my foot.

Shameless Lululemon Plug

I'm addicted to lululemon.
You see, if I'm going to wear pajamas all day at work, I want to look my very best and wear the most well-made comfy clothes out there. I fully endorse their brand.
I work harder when I'm stylin' at the gym.
Their pants make my backside look amazing and the tops hug my curves just right.
The better I think I look, the harder I work, the more looks I get, the more I push myself.
I dare you to look your best in the gym -- the more attention you get, the harder you'll want to work, too!

The Women's Locker Room

Come on, ladies.
Wrap it in a towel. Or at least put on your skivvies...
You see, I don't need to see all that I see in the locker room.
Do you REALLY need to lotion on your ankles naked, especially when I'm standing inches behind you trying to get my things?!
How about blow-drying your privates? Yup, seen it.
I know you might be comfortable with your naked body, but I'm not.
And cell phones. They have cameras. Put yours away.
It's not necessary, either, to carry on a conversation about how you're ovulating or not. It's not my business and I don't want to know.
If your hair smells badly when you blow-dry it, it's pretty obvious you didn't wash it and we all smell it. It stinks!
Perfume doesn't belong in the locker room. Maybe it smells good to you but to me it's a sneeze attack waiting to happen.
Let's clean up our act and leave no trace.
Mentally or physically.

Morning Sickness

You feel extremely exhausted and your boobs hurt. Then, nausea kicks in.
The stick says you're pregnant. Now what?!
Should you put a stop to your fitness routine?
Sit on the couch for the next 8-9 months eating bon-bons?

I have coached over 22 pregnancies, each one so different, so exciting -- I get giddy when someone tells me their news! However, the first trimester can be a pretty harsh experience, even unbearable. Estimates reveal that 60-80 percent of women experience nausea and/or vomiting that usually subsides after the 12th-14th week of pregnancy. Over the years, I have come up with some ways to help alleviate symptoms of morning sickness.

• Always have a bland snack (saltines, cheerios, a granola bar) in your purse.
  
• Drink lots of water. Vomiting can dehydrate you and send you into the hospital.
• Go for a walk. Several times a day.
  
• Work out! The more you move, the more distracted you'll be and the less nauseous you'll feel.
• Just say no to fatty, greasy foods. Even if you crave them. Packing on pounds too early will lead to regret later. It only takes 300 extra calories a day to make a baby! You're not eating for 2, no matter if it's twins!
  
• Sleep!
  
• Listen to your body -- there's a lot going on in there. You'll feel your heart rate spike anytime you get off the couch. Allow yourself to take it a little easier than normal.
• Eat smaller meals more frequently. Nausea usually hits an empty or full stomach.
• Snack on ginger chews, a homeopathic anti-nausea remedy. My favorite is spicy apple.
• If your morning sickness is unbearable, try acupuncture
• Know that morning sickness is temporary. Tomorrow is a better day. Stay optimistic.
  

And, remember: you're not an invalid. You're pregnant! People have had babies since day 1. Continue living your life...happy mommy, happy baby.

Wash your hands!!

Countless, terribly countless times I have been in a public restroom when someone leaves their toilet stall and simply exits the room without so much as a glance at the wash basin. I am so skeeved by it I grab a paper towel just to touch the doorknob to exit!

This article scares me.

Not only are your germs gross, they can be toxic and even deadly.

A certain colleague of mine woke up one day with warts, yes WARTS on his arm. The doc said he contracted a wart-causing skin bacteria from one of his clients...from stretching them. Needless to say he uses towels to touch his clients. One dear physical therapy friend found a small but painful pimple on his thigh...a nasty staph infection that nearly killed him due to a misdiagnosis by his doc! I have a nasty plantar's wart on the bottom of my foot likely from a dirty pedicure or the gym shower. A friend of mine has impetigo. She's had it for over a year and it keeps coming back like a bad penny.

The point is, my friends, that we all need to take serious precautions when we're exposing our skin in public:

• keep your clothes clean and dry
• use clean towels after bathing
• don't share razors or water bottles
  
• cleanse with antibacterial soap
  
• wash your hands often and use hand sanitizer
  
• clean the gym machine you're using before and after each use
  
• avoid skin-to-skin contact: instead of the hi-five, do a fist bump!
• keep your skin clean by showering often-rather have dry skin than ringworm!
  
• wear flip-flops in your gym's shower. plantar's warts are painful!
  

Let's all clean up our act, shall we?

Salt.

I like going to the movies.
When I do, I order popcorn. It's my treat, my vice, my salt lick.
Ironically, I saw the movie Salt today.
(Jolie is amazing, the movie, "meh".)
In my small popcorn, there were 225 calories, of which, 105 were from fat. I consumed 150 milligrams of sodium and 26 grams of carbs.
I guess I should reconsider my snack at the movies.
Consider the following alternatives for mindless movie snacking:

• 1 apple cut into slices dipped into 1T peanut butter
• sliced bell pepper with 2T hummus
• small bag of popchips
• 1/2 cup trail mix with m&m's mixed in
• LaraBar
• 1T almond butter with 2 graham crackers

Much better bang for your buck, don't you think? I should practice what I preach!!

Spot Toning

I get asked the same questions over and over again:

How do I get washboard abs?

Will my stomach ever go back to normal after I’ve had a baby?

Can I shed the fat in the back of my arms?

How do I get rid of these saddlebags?

Can I get rid of back fat?

In other words, can I spot tone?

The short answer is no.

The long answer is this: the only way you can tone your arms, butt, back, abs and thighs is to lose overall body fat. By consistently eating clean, getting enough rest, keeping overall stress levels low and a daily dose of exercise – strength training & cardio – your body will change drastically. You’ll see overall results instead of improvement in just one area. As fat burns off, your muscles will begin to show, thus, the look of a ‘toned’ body.

It's a simple or complicated as that! If you're new to the weight loss game or looking to get back into that itsy bitsy dress after having a baby, here are some tips to get you started:

• Keep a food and exercise log -- calories in, calories out.
• Hire a certified fitness coach and/or a dietitian and do what they say
  
• Make mini-goals for yourself every 4-6 weeks, i.e. a 5K run, a trip to the beach, a visit from an old friend
• Drink water. Lots of water. Add lemon for an extra cleanse to your intestines
• Move. Get off the couch.
  
• Join a local sports league and play your favorite sport
  

Smiley Floor Trainers

I was working my legs in the gym today...hard.
My music was groovin', I was focused, in the moment, total concentration.

...and then it happened.

The smiley floor trainer stopped me in my tracks. "Excuse me, but..." Apparently my form was all 'wrong' and he wants to talk about it. Like break down the exercise and what muscles I'm to be focused on. Like have a conversation about it. You see, in my box jumps, I was landing on my heels when, technically, I should have been landing mid-foot. FYI, the box that I was jumping onto was waist-high!

Look. I get if I'm doing myself harm he has every right to interrupt my workout. I really do. I also get trying to pick up a new client. Or even that he's probably so bored he's looking for *any* excuse to chat someone up. Been there.

But trust me on this one: I kinda know what I'm doing. It wasn't as if my spine was rounded in a heavy deadlift. My knees don't bother me, my hips are in place, I don't have shoulder impingement or low-back problems...FOR A REASON: I studied this stuff, too! But I don't share with anyone at my gym that I'm a trainer. That's like losing anonymity.

Finding my motivation for the rest of the workout wasn't easy. I lost my train of thought, my mantra gone, my focus blurred.

In the gym, I'm no Chatty Cathy. I don't go to the gym to make friends. It's not social hour. I'm not there to analyze whether my heels or mid-foot are landing first. I'm there to work. Interrupt me when my spine is rounded in a heavy deadlift. Or if I'm clearly there to cruise the gym.

Otherwise, leave me alone.

Failure to launch

After I got engaged, I wanted motivation to look terrific at my wedding. I'm a trainer, after all, and wanted to look like one.

So, I signed up for a marathon in Jersey on May 2nd. The training wasn't terrible...in fact, 10 miles started to feel like a warm-up during the longer runs. My mind was in it. My eyes were on the prize: come August, I was gonna look bangin' in that dress.

Then came my 20-mile day, the last of the training runs before the race, just 3 weeks away. My faithful fiance biked alongside me each mile, encouraging me, coaxing me with coconut water. "Babe, I got this," I said, as I eased past mile 14.

Spring had sprung and the hottest summer on record was about to take over. It was 75 degrees. I was getting toasty.

Then came mile 17. Out of the blue, my legs didn't want to move. The pain was so intense that I started sobbing uncontrollably. I wanted to die.

I had hit the proverbial 'wall'.

"Hitting the wall" means that when working muscles have run out of glycogen (energy stores), the body turns to fat burning as a back-up. This process can be extremely painful to the athlete (I attest). I learned the hard way why an athlete carb-loads the night before a long run. You see, the body burns around 100 calories per mile. Most people store around 2000 calories of glycogen in their bodies. Clearly I only had around 1700.

I hobbled & wobbled home, but didn't stop to walk once. Go me, I thought.

What happened next scared me from running my marathon: I became violently ill and lethargic. For many hours I had a difficult time keeping food down and seeing clearly. I had pushed my body past it's limits. Just when I started to feel normal my neck snapped in the middle of the night. The doctor said I suffered 'severe whiplash' and sent me home with painkillers and muscle relaxers. I spent the next 10 days in agony.

Needless to say, marathon day came and went without my participation. I didn't want to risk wearing a neck brace on my big day.

I'm running my third half marathon August 15th. Wish me luck!

Cortisol & me!

I'm getting married.
...soon.

I'm also overtraining. Like a madwoman.
Against my own advice, I work out a minimum of 90 minutes A DAY.
Consequently, I'm eating everything in sight.
Since I have a billion things going on at once, I'm also sleep deprived, getting only 6-7 hours per night.
Plus, I feel emotionally and physically drained.

Clearly I have extra cortisol pumping through my body. Cortisol is a hormone that helps regulate blood pressure, blood sugar and helps fight stress and inflammation. So basically, I'm shooting myself in the foot. I'm burning the candle at both ends by breaking my body down and not allowing it to heal.

There. I said it.

Men: take warning!

This May, a study came out linking sedentary behaviors and cardiovascular disease mortality in men.

The following excerpt from an article in the New York Times Magazine, in my opinion, sums it all up:

Men who spent more than 23 hours a week watching TV and sitting in their cars
(as passengers or as drivers) had a 64 percent greater chance of dying from
heart disease than those who sat for 11 hours a week or less. What was
unexpected was that many of the men who sat long hours and developed heart
problems also exercised. Quite a few of them said they did so regularly and led
active lifestyles. The men worked out, then sat in cars and in front of
televisions for hours, and their risk of heart disease soared, despite the
exercise. Their workouts did not counteract the ill effects of sitting.

So much for a quick 30-minute power lunch!! The study, in a nutshell, states that a 30-60 minute workout several times per week will not offset the damage done by prolonged sedentary behavior. One would have to do much more than just a gym visit. It's recommended that one stays active throughout the day, perhaps by walking around the office, standing up during phone calls and leaving the building during lunch.

I always recommend that my clients set a timer every hour or so to get up, drink water from the cooler, take a walk to a colleague's office instead of telephoning him/her. Staying active throughout the day keeps blood flowing to the extremities and helps the mind stay alert.

I also recommend the following ways to stay fit without going to the gym:

• take the last parking spot at the grocery store or mall
• use the stairs instead of the elevator
• go for an after-dinner stroll
• walk home from work
• get off the train a stop or 2 before your destination and walk the rest of the way
• bust a move on the dance floor on weekends
• jump some jacks while watching Glee
• incorporate a morning stretch routine

Food + me = love.

I love to eat.
I have no problem eating clean, whole & organic foods...in fact, oatmeal, walnuts, avocados, spinach, berries and tofu are some of my favorite foods.
The issue for me is timing.

If I don't eat every 3-4 hours, cravings set in and I blow my diet...becoming dizzy with hunger. At that point, cheesy flavored pop chips, jelly beans and pizza look amazing to my palate and, before you can say 'fish sticks', they're in my belly like fat bastard and his turkey legs.

The key for me is to always have a snack on hand so that when mealtime comes I don't inhale my food. I pack my snacks in the morning so I'm not caught empty-handed.

Some of my favorite portable snacks include:

• Fat-free Chobani Greek-style yogurt with ground flax seeds
  
• 2 whole-wheat Wasa crackers with 1 tablespoon hummus
• a Gala apple with 20 almonds
• 1/4 cup trail mix
  
• 1/2 cup Friendship Whipped 1% cottage cheese with Fiber One cereal
• 15 tortilla chips with 1 tablespoon guacamole
  

The key for me is to include healthy fats, fiber and lean protein in each and every 'meal' (snacks are 'meals').

Again, I thank my registered dietitian for setting me on the straight & narrow. I HIGHLY recommend her.

The stink.

*sneeze*
Who wears perfume to the gym?!
If my trainer wore cologne, I'd have to stop training with him. Seriously. My nostrils start to hurt after awhile!

I have a huge nose.
And it works.
I can smell if someone has doggy-doo on the bottom of their shoe from across the gym.
I have actually turned down a client because he stunk so terribly. Like an old ham & cheese sandwich.

In my book there is nothing worse than being accosted by odors in the gym. At O' Dark Thirty in the morning the last thing I want to smell is your craggly breath. Brush those teeth! At the very least, pop in some gum!

I love the dude who takes over the entire 1000+ square foot room with his unwashed-but-worn-a-second-or-third-time gym clothes (THE WORST!). Reminds me of an empty subway car...it's too good to be true.
And I'M the rude one for asking him to shower?! Can't he smell himself?!!

Look.
I get that there are some physical conditions that can make a person's sweat smell like ammonia or worse. Some of them are:

• certain medications
• kidney problems
• dehydration
• onset of diabetes
  
• starvation diets

But most of the time it comes down to personal hygiene. Chronic body odor should be treated by a doctor.

Or just do laundry.

SLEEP...OR ELSE!

I KNEW there was some correlation to sleep deprivation and weight gain!!!
Every time I have trouble catching my ZZZ's, I'm ravenous!

My nutritionist, Samantha Lynch, blogged about this very subject and I want to share it with you:

Underestimating Sleep

It is a thrill to live in the city that never sleeps! Between non-stop entertainment, balancing a family, and career it is easy to understand how NYC gets such a name. However, not getting enough sleep has been shown to hinder weight loss efforts.

Over the past few decades the prevalence of obesity has exponentially grown. According to the Centers for Disease Control and Prevention, 66 percent of Americans are now overweight or obese. The number of obese adults (those with a BMI of 30 kg/m² or more) jumped from 15 percent in 1980 to 32.9 percent in 2004 (1). Along with the growth of obesity there has been a similar rise in chronic sleep deprivation. According to the National Sleep Foundation’s 2008 Sleep in America poll, the average American spends 6 hours and 40 minutes per night sleeping although the recommendation is to get at least 7 to 9 hours (3). Inadequate sleep has become common for many Americans today who juggle the demands of work multiplicity of jobs, family commitments, and extended social schedules. Also, the growth of round-the-clock entertainment through cable television, video games, and the Internet has decreased the time left for sleep (2).

Studies have observed an association between reduced sleep and increased weight, suggesting those who sleep less than 7 hours per night are more likely to be obese (4-5). Research suggests that sleep deprivation contributes to the development obesity by decreasing leptin, increasing ghrelin, and compromising insulin sensitivity (6-7). This means when leptin levels are low, the body craves more carbohydrates. Sleep deprivation interferes with the body’s ability to metabolize carbohydrate, causing high blood glucose levels, and therefore causing higher insulin levels and greater body-fat storage.

The Bottom Line

• Aim for 7-9 hrs/night of good sleep

Tips

• Exercise everyday (even if it is going for a brisk walk).

• TiVo or DTV your favorite shows that coincide with your bedtime.

• Having trouble falling asleep and you are hungry? Have a small bowl of oatmeal, glass of milk, or a few crackers. Complex carbohydrates releases serotonin which promotes sleep.

• Set the alarm for the same time each day and it will be easier to get out of bed.

For the full article and resources, check out her blog:
http://blogspot.samanthalynchnutrition.com/

The Great American Time Waster

Sometimes I hear, "I spent 2 hours in the gym today!" This person is either training for an endurance sport (like a marathon or triathlon) or wasting her time. You're more apt to see results if you work as hard as you can as long as you can (usually no more than an hour). I have never seen a fat sprinter...but I have seen some big marathon runners!!

I busted someone staring into space and picking their nose today while sitting on a LifeFitness machine. I've actually seen someone drool between sets on the seated cable row. It's a pretty good look.

There are some gym go-ers that I like to call 'great American time-wasters'. You know who I'm talking about: those slackers who come to the gym to read the latest in the 'Scorpion Tattoo' series, the Wall Street Journal, catch up on their crackberry and multitask like crazy so they don't have to actually pay attention to their workout. God forbid they break a sweat!

For instance, there's this dude who comes to the gym every morning. He has HORRIBLE posture and you'd never know he is such an avid gym rat...literally every single morning he brings the New York Times and reads through every article (I swear) during his 'workout', hogging machines and making the morning die-hards crazy.

If you're going to spend oodles on a gym membership & lululemon outfits, put them to good use!! The harder you work, the more energy you spend, the more results you'll see in a shorter amount of time.

Hydrate that body!

It's hot.
I've been sweating.
A lot.

Sweat is secreted from glands located just beneath the skin's surface. In order to cool the body, pores release fluid to the surface of the skin. Sweat is made up of water, sodium chloride, urea and a fatty substance secreted from the sebaceous glands which are found next to the sweat glands.

Basically, in order to stay hydrated (in this heat wave, anyway), drinking fluids has become nearly a full-time job. You'll want to replenish what you've lost by sweating. My favorite hydrant is Vita Coco's coconut water with Peach & Mango. YUM!! If I can't find Vita Coco, I'll settle for G2 Gatorade...only 20 calories per serving. Very low-cal.

Another way to stay hydrated is by eating plenty of fresh juicy fruits such as apples, watermelon, kiwi, coconut, berries and oranges. Make a smoothie with several different fruits and sneak in some spinach to get your greens in. Speaking of, green salads made with vegetables such as kale, spinach and juicy butter lettuce are packed with fluids.

And please...avoid salty or sugary foods. Who needs soda and chips, anyway, when there are so many delicious & natural foods out there?

Staying fit 'on the road'

Time and again I hear the same excuse: "I travel so much for work so I don't have time to exercise."

I have been traveling nonstop this spring and summer and I have found countless ways to stay fit and focused. I'll share my shortcuts and secrets:

• Pack some light reminders: flattering gym clothes (so you look good doing it), running shoes and bungee bands (if you have them)
  
• Research local gyms. Sometimes hotel gyms are stifling & antiquated (i.e. windowless & rusted equipment) and I like to be amongst other fitness enthusiasts to motivate me to work harder. Get yourself on the guestlist or buy a day-pass ($8-15)
  
• If you can't find a good local gym, find a yoga or pilates studio within a few miles of your hotel, tie on your running shoes and run to a class. Maybe there's a stadium nearby so you can climb the stairs and mix in some pushups, squats, crunches, etc.
• Hire a local trainer to motivate you at your hotel gym and so you have an appointment to work out
• If you are absolutely crunched for time, do a circuit in your room of jumping jacks, pushups, squats, lunges, crunches and planks and repeat the sequence for 20 minutes. Run the hotel stairs. Stretch in the airport while you wait for your plane
• Research a local running club. Sign up for a 5K run in your destination city. Rent a bicycle and explore the area.
  

I also pack healthy food options in my carry-on so I'm not tempted by unhealthy, expensive & processed airport food. I'll bring an apple & almonds, a yogurt with fiber one cereal, trail mix, etc.

I have a trainer, too

I have a trainer.
I love my trainer.
I need my trainer.

You see, after a long week of directing others' workouts, I find it hard to get creative enough to push myself. I like that I don't have to think about what to do next, or how long my rest interval should be, because I KNOW that during the next hour, I do as I'm told.
He pushes me harder than anyone can. Sweat pours off my nose as I finish my 100th pushup or complete that set of 50 round-house kicks on my right leg.
He convinces me that I'm invincible. I leave our sessions spent but feeling like I can take on the world.

Take, for instance, yesterday. 'Let's go for a run,' he says, '...we'll just do an hour.'

We ran nearly 9 miles. And a good portion uphill.

One of my favorite things about having a trainer is that he makes me do things that I would NEVER do on my own. Because I either hate the exercise (because it's so hard) or it's something I could never conjure up no matter how creative my mind gets.

And then I pass it on to my star clients.

Welcome to my blog

At long last, Skoogfit.com has come to fruition. I am proof that if you set your mind to something it can be done with a little elbow grease and a wad of *gulp* cash.

I learned a lot and express gratitude to Jay Sullivan (www.jaysullivan.net) for making me look like a legit trainer (lighting and makeup!!) and having patience to make the countless changes I asked for.

This is where fitness has come to play!