Kettlebells causing change

I flipped off my bike and broke my clavicle almost a year ago to date.  Since then, I worked with John Workman (the best trainer Vida has to offer) to try to regain strength in my left shoulder and reteach my body how to use the muscles surrounding the collar bone.  After months of isolation exercises, I began kettlebell training... and learned I loved to hate it. 
I've now been training in a small group with kettle bells at least 2-3 times a week since March.  Initially, I still couldn't do a perfect pushup.  I warmed up for training yesterday with a quick 30 pushups.  It's incredible how those 30-45 minutes of solely kettle bell training has changed my body.  I love it.  I love to hate it.  But, it works.  Why do we all keep coming back to it?  Because we see results. 
 Kettle bells combines training into one fluid body motion- instead of isolating separate muscles.  As you swing you engage your legs, butt, CORE, arms while keeping a packed shoulder.  There's much more bang for your buck.  In a world where we're all pressed for time, I can't think of anything better.   

Jump Jump

Getting stuck in a workout rut is far too easy.  30 min treadmill, 30 min elliptical, weights for 20 minutes... you know the deal.
I cannot stress the importance of finding different and interesting classes at your gym, leaving it up to the instructor to push you to that next level.  (Yes, I know I'm bias)  I often find myself spinning or kettle bell training far too often, aside from the typical race training.  Last night, I decided to 'switch it up' and take urban rebounding, something I hadn't done since my co-op days in NYC- Summer 2007.  I left class dripping with sweat, smiling, feeling stress free.  Sometimes we need a change to break the rut, trick our body and ultimately lead to positive change. 
If you haven't tried urban reboudning, I challenge you to take a few jumps.  It looks harder than it is!  If you can step, you can rebound!  And, it's much easier on the joints.  Give it a shot, go play, have fun!

Today is...

NATIONAL RUNNING DAY!

How are you getting out to celebrate?


I'm trying to slowly come back from my stress fracture.  It may be a little too early.  Ran for about 25 minutes last night in addition to a stair workout on the art museum steps (Rocky impersonation?).  Given my leg feels okay, I'll be back out tonight! 


Join a running club, go out solo to clear your head, or find a friend to run alongside...

Salt is NOT the Enemy

In today's world, myself and many other 'health minded individuals' are constantly reading nutrition labels and monitoring caloric, protein, fat or carbohydrate intake.  Americans have recently begun to pay more attention to sodium intake after a link between intake and high blood pressure was discovered.  But, I never consider limiting salt in my daily lifestyle.  

Sodium is required for normal body functions and lost in both urine and sweat.  As the hot, humid weather approaches the east coast, even more sweat is lost which can disturb normal sodium and water balance.  I (and many others) tend to hydrate much more during the summer, particularly during training.  In July you can never find me running more than 6 miles without my water belt (as dorky as it may look...it's worth it!).  The increased sweat (salt and water) combined with increased hydration (water only) makes the replenishment with salt vital.  Without the additional salt intake, hyponatremia can occur in the body (a low concentration of sodium in the blood).  

For those of you training for centuries or fall marathons, please remember...

Salt is not the enemy!

If you finish a training session and are disoriented, nauseous, or confused...eat some salty foods or replenish with a sports drink.  I keep electrolyte tablets in the pocket of biking jersey; I find it's the easiest way to keep my salt-water balance stable.  

Stir-fry for Breakfast?

I became hooked on this unusual but deliciously satisfying breakfast when visiting Your Dance Fitness Guru, Ilyse Baker in LA.  Have you seen her abs recently?  Clearly, she's doing something right!

This recipe provides you with fuel and energy to complete endless hours of morning cardio.  It's filled with Vitamin C, betacarotene, complex carbohydrates,fat (egg yolk) and protein (egg).  On weekdays, I'll often bring it for lunch and eat it immediately following kettle bell training.  

Ingredients
1 small yam, chopped
2 stalks asparagus
1/4 onion
1 c. green beans
Other veggies (I often use: broccoli, peppers, celery, mushrooms)
1 egg

Saute onions in 1 tbsp of olive oil and then add veggies and yam.  Stir together for about 5 minutes and add salt and pepper.  Remove from pan, and crack egg onto pan.  Cook over easy and place on top of veggies.  Enjoy!
When bringing for lunch, I often hard boil the egg(s) and chop it into the mix.

Thank you mover and shaker!!! I love you ILYSE BAKER! 

New City, New Orthopedist

I seem to be on a roll, 3 stress fractures in less than 12 months.  I'm hoping that's close to a record, at least.
Another MRI, blood work and orthotics - my new doctor (a Brit!) is convinced he'll heal me for good.  
The blood work will be used to evaluate my vitamin levels, my D and calcium could still be weak despite the supplements I started taking last spring.  The good news is they are in three different locations which means I don't have 'one bad bone' preventing me from running. 

Stress fractures are common in females runners and several factors attribute to them:
1. Excessive training
2. Female Athlete Triad
3. Training on hard surfaces
4. Worn out running shoes
5. Inadequate nutrition
I've been trying to eliminate risk and reduce my training.  Any other suggestions?  Please advise! 

There are also several intrinsic risk factors which I have no control over (ie. genetic predisposition, foot structure, bone states).  A good sports medicine doctor and a realistic training schedule will hopefully overcome this injury frequenting my life. 

MRI is scheduled for next week to determine the stage of the SF.  I'm staying positive and not letting an MRI bring me down!

Hello, cycling!

SHOUT OUT to SkirtSports

I'm not an elite athlete and I'm certainly not winning races.  So, I might as well look my best.

Thank you skirtsports for your AMAZING skirts making running, biking and other outdoor activities a bit more girly and fun!

Nora wore a great capri/skirt with a pink lululemon jacket to Race for the Cure 5K this past Sunday.  It was chilly!  Thanks to her great big sister for supplying her wardrobe :-).

Check out THE SKIRTS yourself!