How much do you weigh? Does it matter?

This morning as my toddler, P, was "measuring her feet" (her words) on our bedroom scale, my 8 year old, X, started laughing & decided to weigh himself as well. 53 pounds. "Perfect," he said, as his father & I agreed.

Then my husband stepped on the scale & we asked X to guess if his dad would weigh more or less than he. "More because he's bigger," he answered. "How much more?" I asked & said, "I think about 100 lbs more." X laughed & thought that seemed crazy, but it was pretty close.

Then X said I should get on the scale. First we asked if he thought I would weigh more or less than his dad. "More," he said. We laughed. Then asked him why he thought that, since before he said his dad would weigh more because he is bigger. He answered, "Because you exercise more." I like your thinking kid!

OK so consistently applying logic to estimate outcomes is not his strong suit! :-) But I loved hearing his thought process. To him, that number on the scale could represent any number of things. Fortunately so far, none of it is negative!

When we have preconceived notions of what that number *should* be, we do ourselves a disservice. That number is one measurement that can be useful in tracking overall categories (underweight, normal, overweight, obese) or one measurement to help track goals, but really what does it MEASURE? It is a number that represents the total volume of your fat, bones, water, blood, muscles...doesn't it make a lot more sense to understand what all of those are separately? Or at least in reference to your bodies' optimum operation, needs & abilities?

I have a client who said to me, "You look like you are a 'buck five' dripping wet." When I told him I fluctuate between 125-130 he was surprised. His perception of me, nearly one third his size, was basically just that I'm tiny. Hearing a higher number than he expected was a good lesson that day, as we began talking about his desires & goals for creating a new, healthier lifestyle together.

So does your weight matter? Knowing your weight is only one piece of information. It may help start a conversation with yourself or your Doctor about your overall health. However, understanding your body composition (fat, muscle, water, bone) and how it relates to your muscular asymmetries, mobility challenges or relative flexibility is even more important.

How about this - instead of looking at the number on the scale & thinking it's inherently good or bad, ask yourself: "What do I want my body to be able to do? When do I want/need to be able to do this? How much time and/or effort will it require?" Then make a plan.

Please don't keep getting on & off that scale, time after time, without thinking about what your body can DO. You are so much more than that number!

If you'd like help making a plan, call or email me. We can do an assessment to help determine your body composition & overall fitness. Then we can make a plan & set goals. I can work with you personally, in or out of the gym, to help you execute the plan & meet goals - or you can take the plan & "run" with it.

Working Through Obstacles to Become Bigger, Better & Stronger

I have been training for an upcoming Spartan Race. It is an obstacle course race, something I've never done before. I'm terrified I'm going to hurt myself or be out of commission for several weeks following the big event. I've discovered some serious limits in my 43 year old body as I've pushed it beyond my normal training the past few weeks. But I still sleep fine (despite a few aches & pains), wake & get on with my day, walk fine, exercise within my (sore) limits & move on. I think about my stupid knee & hamstring, trying to find the perfect combination of foam rolling, static & dynamic stretching, corrective exercises & strengthening to move myself along. Ultimately I'm still limited by some past injuries & imbalances, but I know I'll most likely be OK.

I think about extreme athletes who drive themselves beyond exhaustion or fatigue, resulting in vomiting or passing out. I read about the marathon runner who staggers across the finish line, vital signs weakened. And I realize I've got nothing on them.

Then I meet with my clients - a few of them seriously struggling with their every day health. Hyperventilating, dizzy, nauseous & sometimes even vomiting - all because they are pressing their bodies past the limits of their current fitness abilities. They struggle because their bodies are already stressed, trying to heal from disease, trying to find energy on a (medically supervised) calorie deficient diet, reeling from searing pain in their joints due to arthritis...and yet, here they are. Trying to improve their fitness. Trying to lose weight. Trying to gain strength.

Even with support of doctors, the reality is for many people with disease or health challenges, working out is REALLY hard work. Not just "I'm tired & don't want to do this," or "I'm sore from yesterday's workout," or "Can we hurry up because I have a zillion other things I need to be doing." These people are truly motivated, trying to find a way OUT of that pain, beyond the current limits of their bodies - but their bodies do not always cooperate. Their own bodies are their obstacles.

These people are my heroes. They are my clients. They motivate me to be creative. To be empathetic. To be calm. To push, but to support. To research. To understand. To find humor in non-humorous situations. Quite simply, to become a better trainer.

If you HAD to lose 20 pounds in order to have a life-saving procedure could you do it? What if you had unbearable pain every time your trainer asked you to do 12 squats? What if you were already eating a very high protein/low carb diet & the doctor told you "no fruit?" What if you vomited at the end of a 45 minute body weight workout session? Would you rather worry about how you are going to climb a rope at the Spartan race or get through a workout without passing out/crying from pain/vomiting?

You would keep working. You would envision that life after surgery, imagining less pain, more freedom of movement, more travel, more everyday athleticism. You would push through another workout. Listen to your trainer talk about why this exercise is important. You would try to humor them by listening to their mini-anatomy or digestion lesson as you crank out those reps. You would reassure them that the doctor says this is all OK. You would find a way. You would get stronger, move better & lose weight.

My job is to help these clients dig deep. To work through those obstacles. To decide how much they want that reward at the other side. Ultimately this is my job with any client, and for myself as I train for the Spartan race. The goals, rewards, the "why" is different for everyone. For me getting over that wall or pulling a huge weight uphill are obstacles I will soon overcome. However for some of my clients, the obstacle is surgery & recovery. Our workouts are preparation along the way. These clients are some of the strongest people I know. I'm fortunate to be part of their journey. Obstacles be damned - we'll come out the other side bigger, better & stronger, together.

Trader Joe's "fast" food

As I was discussing changing nutritional habits with a client the other day, we discussed alternatives to fast food dining (or any unplanned dining out due to lack of time or plan). We discussed some better options, such as prepared meals or semi-prepared items from Trader Joe's. For our purposes we agreed to refer to it as "better fast food." This is not because I think the food is inherently bad, but I think it's important for all of us to think of anything other than whole ingredients, combined in our own kitchens, with complete knowledge of all ingredients - as some type of "fast" food. It acknowledges the convenience factor while reminding us that it may not be as "clean" as we'd ideally like our food to be. Let's be honest, eating clean 100% of the time is just not realistic for most people. I totally get it. I have two kids, a dog, a husband, cars that break down, schedules that change, school events to attend, a social life, workouts & classes to attend....things don't always go as planned & even when they do, sometimes you are just to hungry or tired to make the meal you planned (or may not have planned!).

Below is my personal "go-to" list from Trader Joe's, along with some notes about how I use these ingredients for my "fast" food meals (or snacks on the road). All produce items are organic unless otherwise noted (most items are available both in Organic & non). I know that TJs may not be the ideal place to get produce, but sometimes its just an issue of one-stop-shopping!

All time favorite

A close 2nd

• Bananas, berries, bag of apples
• Persian cucumbers, bag of carrots, bag of red/green/yellow peppers, bag of broccoli florets or cauliflower - slice cucumbers, carrots & peppers at beginning of week/throughout week so they are prepped for lunches or snacks at home. Florets are good to go unless you want to chop them for sauces, eggs, etc...
• Bag of avocados - slice/dice to top eggs, salads, use as "dip" for crackers (see Multiseed crackers below), mix with salsa for a quick guacamole dip, eat straight from the skin with any kind of specialty salt or seasoning you like!
• Power to the Greens - this is a bagged greens mix of Organic baby kale, baby chard & baby spinach. Great for adding to spaghetti sauce, eggs, rice - basically anything. Also great for eating cold as a salad. This is my absolute favorite, I eat this almost every day, probably 2-3 bags/week.
• Hummus - TJs has a variety of hummus, my favorites are the spicy ones - use for dipping above vegetables, crackers or pita.
• Savory mini rice crackers - Multiseed with Soy Sauce - sometimes you just need a little crispy crunch & these are great to grab a handful - they don't really need a dip, but sometimes I'll slice an avocado in 1/2 & "dip" these
• Greek non-fat yogurt - various flavors. Eat alone as a snack or breakfast, add for protein to a smoothie, non-flavored for a variety of sauces/toppings/dips. This brand, along with the house Whole Foods brand (possibly from the same place as the nutrition info is the same) has the lowest sugar I have found at various grocers & it tastes great!
• Traditional Marinara Sauce - very simple sauce, few ingredients, not a huge jar. I use this for a basic pasta sauce for kids or I'll add a few tablespoons to any sort of mish-mash I throw together (i.e., rice/broccoli/chicken).
• Organic Red Quinoa - or any of their quinoa. If you haven't hopped on this bandwagon yet, it is time to do so! Quinoa is the only grain (technically not a grain, but a seed) that is also a complete protein (meaning it contains all nine of the essential amino acids.) You can cook it with water or any kind of broth, add any kind of veggies, meat or various seasonings to make a quick one-dish meal. Pre-cook some plain at the beginning of the week - add it to salads, warm it up with leftover meat or veggies, throw it in soup.
• Organic Virgin Coconut Oil, Coconut Oil spray - the cooking oil is actually a solid in a jar. It's a great high-heat cooking oil & a little goes a long way. The spray is handy for roasting veggies & I also use it on the bbq grill.
• Organic Black Beans (canned) - open & rinse. Add to salads, leftover "mish-mash", heat & smash or chop in food processor (mini-prep) for bean dip (add salsa and/or plain yogurt).
• Frozen Kale, mixed berries or any fruit - quick & easy for smoothies. Just add yogurt or protein powder, water/coconut water/non-dairy or regular milk. Add avocado for some added healthy fat & creaminess with neutral taste. Add banana for more sweetness & creaminess (freeze them if you don't eat them before they start to brown - just peel & throw in a freezer bag).
• Crushed Garlic - jarred. Garlic is a quick & easy spice to add to anything.
• Fire Roasted Yellow & Red peppers - jarred. These are not spicy, kind of slimy so if you are a texture person, these are not for you. I put them on salads especially when the fridge is low on fresh veggies.
• Sun-dried Tomatoes - in a bag. I like these because they are not in oil. The oil ones are fine, but I find these have a sweeter taste. Great chopped on a salad or to add to quinoa or other pasta.
• Jalepeno Pepper Hot Sauce, Habanero and Lime (or any) Salsa, Siracha Sauce, Whole Grain Dijon Mustard - These are all common sauces I use to top eggs/egg muffins, salad, quinoa or pasta dishes, to make dressings, etc...
• Himalayan Salt with Truffles - sprinkle on veggies with garlic (or plain) olive oil and/or spray with coconut oil spray & roast.
• Fully Cooked Turkey Meatballs - warm in the microwave or oven & eat plain, add to salad or pasta.
• Fully Cooked Uncured Bacon - yes I can cook bacon. Sometimes I just don't have time or want to mess with the mess. This can be quickly chopped & added to salad, sauces, "mish-mash" of leftovers, eggs/egg muffins. I also add it to mac 'n cheese for the kiddos
• Fully Cooked All Natural Boneless Chicken Breasts - these are in the refrigerated area & come 4-5 to a bag, individually wrapped. Chop & add to salad, quinoa/rice/pasta, eat plain with raw or roasted veggies.
• Roasted Vegetable Pizza - warm in the oven & eat. TJs has a ton of pizza options, I just like this one as there is no dairy & the flavors (shitake mushrooms & red peppers) are awesome.
• Fully Cooked Falafel - warm in the microwave or oven & eat plain (or make a dip of plain yogurt & siracha sauce) or add to salads or to a pita with greens & other veggies.
• Raw Almonds - for convenience I purchase the bag that includes a bunch of smaller/pre-portioned bags. I know it's not the most environmentally friendly, but sometimes rushing out the door it's just easy to grab & go! Great car or airplane snack.
• Sweet & Spicy Buffalo Jerky - my personal favorite, but there are also Teriyaki Beef, and a turkey & salmon one I believe. Again, great car or airplane snack.

There are many more items I purchase, including some of the frozen meals. However, I honestly find that with all the other conveniently packaged/prep'ed/pre-cooked single items, I can easily throw something together that is less processed & made to suit my (or family members') moods or tastes.

Again - I'm not saying that these items are all the highest quality or healthiest items if you are trying to keep a truly "clean" whole foods diet. However we are all just trying to do our best & sometimes life gets in the way. The above TJs ideas are going to provide superior fuel for your body than most fast food drive thru options. These are also the type of products you can likely find at other stores if you don't have a TJs near you or prefer not to shop there.

Also if the above list & suggestions just don't do it for you, a quick search for "Trader Joe's Recipes" will bring up all kinds of ingredients & meal ideas. So enjoy your new "fast" food!

Mashed Cauliflower

Since a friend recently asked, I'm posting my "recipe" for mashed cauliflower. I put recipe in quotes, because I rarely ever follow a recipe exactly & in fact when I cook, I never make things the same way twice! I make adjustments based on my mood, guests, available ingredients, or based on the overall menu itself.

The great thing about mashed cauliflower is that it doesn't get "gluey" like potatoes if you mash them too much. They also don't typically get too dry if you re-heat them or hold them in the oven to keep warm prior to serving. I actually now prefer the flavor over mashed potatoes, there is a bit of sweetness & they complement a wide range of main dishes. They are not as heavy feeling as potatoes & certainly are lower in carbohydrates & calories. Cauliflower also has a much lower Glycemic Index than white potatoes, which can help you maintain more consistent blood sugar levels.

Anyway, here's the "recipe" with lots of other info to make it delicious (or more complicated, depending on your view of cooking).


1-2 lbs fresh (or frozen) organic cauliflower
whole organic milk
grass fed organic butter
sea salt
fresh ground pepper

optional/additional ingredients:
potatoes
cream cheese
garlic
rosemary

Steam or boil cauliflower until it is easily pierced with a fork (5-8 minutes), drain.
Place cauliflower in food processor, pulsing until desired consistency, or use a manual potato ricer.
Depending on the consistency (frozen will hold more water), add milk & process or stir. Add butter & process or stir. Add salt & pepper to taste.

Depending on the consistency, what you are serving it with, your guests tastes, etc…you may choose to add some real potatoes (similarly steamed & mashed). This can thicken it up a bit & also balance out the flavor if you think your guests might be opposed to just cauliflower. Cream cheese can also help thicken it & make it richer. Garlic is delicious in everything, so add it. Rosemary or other herbs may be appropriate depending on what you are serving it with.

You can put this all in a casserole dish & bake it if it needs to release some water and/or if you are making a large serving for a crowd. It holds fine in a warm oven if you need to keep it warm to put out later.

Enjoy!!

The myth of "Just me"

How many times have I talked to a person in a casual conversation, a client during a training session, a friend or neighbor about cooking meals at home & they say something like, "But it's just me, it's silly to cook meals…it's a waste (of time, money, food, etc)…"

I have nodded in silence after hearing this reply (or something similar) many times & it has always driven me crazy. I come home & try to think of ways to reply that don't seem confrontational or sarcastic.

So here it is friends, I'm saying it now, I think that "Just me" as an excuse for NOT doing something is a load of crap. Why is it that "Just me" isn't good enough? Why isn't "just me" a good enough reason to create wonderfully fresh, healthy meals? Why is that considered a waste?

If you do not routinely need to cook for several people, why is "just me" an excuse to not put time & energy into creating clean, nutritious meals for yourself? Are you listening single friends? Single parents, people with traveling spouses, partners with opposite schedules, empty-nesters -- I'm talking to you.

I would argue that *not* having other people you have to consider is a bonus! You can make meals to suit your tastes exclusively. You have the luxury of picking a few simple recipes a week, tweaking them exactly to your preferences & a typical 4 serving recipe will easily feed you for several meals. How is that a waste? Seems like the perfect use of time & effort to me!

So please stop saying, "It's just me so I don't want to bother doing xyz." Rephrase your thinking & say, "It's just me so I can <insert awesome thing you can do/make exactly as you like>." You are worth it!

Do you Tabata?

I'm a little obsessed at the moment with Tabata. It's a high intensity workout done in 4 minute intervals. You do one exercise for 20 seconds (hard & fast), 10 seconds off...repeat 8 times for a total of 4 minutes. Stack 2-3 sets for an amazing 9-15 minute workout. If you "stack" you need to add an additional minute of rest before starting the next 8 rounds/4 minutes. You can focus on cardio or strength in each set, or switch between, you can do it with little or no equipment & it'll kick your ass!

HOWEVER...this is a high intensity workout originally designed for professional athletes. Frankly it is not a style of exercise I would recommend to beginners. Realistically, like any workout, you can keep the movements simple or make them more sophisticated, but as long as you keep good form & go HARD, you'll work your heart & lungs, get some sweat going & seriously energize your mind & body for the day ahead. 

If you have some cardio & muscular endurance, start with something like this:

(Level 1) Jumping jacks // body weight squats - alternate each exercise for 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes). 

If you are feeling ready for a little more challenge, try:

(Level 2) Walking lunges // push-ups - alternate 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes)

If you think you are in the advanced camp, do: 

(Level 3) Burpees // Kettle bell goblet squats (or other heavy weight) - alternate 20 seconds with 10 seconds rest in between, for a total of 8 rounds (4 total minutes)

For more endurance, stack/repeat your chosen level 2-3 times. Mix the movements up if you are feeling super strong (for example, 1 round each of Level 1, 2 & 3, with a minute rest between each for a total 15 minute workout). 

Not ready for Tabata? Want a coach to lay some pre-Tabata groundwork? Want a coach to help you create a custom Tabata (or other) style workout? I'm happy to help!