Badass Fitness

Fitness festival lesson: Shop around, avoid a bored Badass

Well, this has been my ideal Saturday: I taught a full Spinning class full of energetic students who dug my new all-over-the-map playlist (Bon Jovi and Three 6 Mafia, plus Pat Benatar and Coldplay). Then I spent a few hours gathering swag and Badass inspiration at the Tallahassee Fitness Festival.

I got my body fat and BMI measured, I spent time on the rock-climbing wall, I watched a few girls work out their sexy Badasses with a pole dance exercise routine, and I sampled all kinds of tasty, healthy food from local caterers and organic grocers. (The folks from Taste Budz Catering and Takeout had amazing oatmeal pancakes, a Citrus Quinoa salad, and breakfast bars filled with oats and raisins -- all of it healthy, real ingredients that they'll prepare for you at less than $9 a meal.)  

I walked away three hours later pumped up for this blog, eager for my fitness career possibilities in the year ahead, and stoked about all of the hard work happening out there in the Badass Army.

But above all, I was reminded that the key to sustaining yourself on this Badass journey is to enjoy it. Somehow, through the sweat and the sore muscles and the chocolate cake cravings that threaten to undo that last hour on the treadmill, you have to find a nugget of joy and motivation.

It can be the joy in feeling your pants get looser, or the motivation that comes when you start to see the number on the scale go down. It can be in the sheer high of the adrenaline from an amazing class. You can even delight sadistically in the burn that comes with a set of squats. However you do it, you have to find the fitness strategy that is right for you.

Otherwise you'll be bored, frustrated, and indifferent. And that's no way to build a better Badass.

A blog reader e-mailed me a week or so ago lamenting that she had taken two Spinning classes, and so far hated them. I e-mailed back with some tips on making it more enjoyable, from finding a better teacher to buying a padded seat for comfort in the tush.

But I ended by telling her, frankly, that she might never like indoor cycling. And that is totally OK. Because there is something out there for her, whether it's distance running or martial arts or step classes. She just has to find the right fit.

The festival today was all about showcasing an array of exercise and healthy living options to this community I call home. Festival-goers learned about the various gyms in town, some focused on personal training in groups and others offering just group classes like Spinning, Zumba and BodyPump. There was a running club for people who hate being stuck inside a gym. There was even a booth highlighting the local boot camp that operates out of a warehouse where they push tires and use their own Badasses to reshape their Badasses.

My friend Jenn walked away and all she kept saying was, "I want to push a tire around. That would be awesome." I told her, "Do it! Whatever gets you excited."

She brought her youngest son Patton, who 'boxed" in a padded bounce house and then climbed the rock wall twice. He got off the second time, his forehead glistening, and beamed at me: "Wow! That was exercise! I am sweating!" Patton is already, at age 8, figuring out how he likes to get his blood and muscles pumping. Awesome. He also sampled a chocolate banana smoothie, rice crackers with organic pesto and Kashi wheat crackers topped with Greek yogurt cheese. That's a whole lot better than a McDonald's Happy Meal.

Now, I'm going to sign off and leave you Badasses to enjoy the rest of the weekend.

Oh, and guess what? Next Saturday will be even better: My Spinning class, followed by the first Badass Fitness Boot Camp at Doak Campbell stadium at FSU. An awesome hour of stadiums, squats, lunges, cardio drills and ab work for the local soldiers of the Badass Army. Come on out at 11 a.m. with a towel, water, $10 and a big Hoo-ah!

Coming next week: A new Monday Mailbag, the skinny on all those protein and energy bars, and a workout to build your six pack and your Bootylicious!

Friday Confessional: Fro-yo for dinner, Whataburger for breakfast!

Break out your penance beads and rosaries, Badass Army. This Friday Confessional is a doozy. Whataburger for breakfast, wine and frozen yogurt for dinner, and hidden stashes of cookie dough!

Yep. You read right. You and your fellow Badasses put a lot of crap into your Badass temples this past week, and it's time to air this out and remind ourselves we are human. Sometimes, we really fall off the clean eating, strong living wagon. It tastes good going down but it feels like crap soon after. Life can be a real you know what, right?!?

I'll go first, being Badass CEO and all:

Forgive me, Badass Army, for I have sinned. It has been a week since my last confession. I, CEO of Badass, resisted the rich chocolate cake that called "Shannon! Shannon!" as it sat in the newsroom on Tuesday. But I gave in to cookies at a work luncheon the next day, then got greedy at a free wine tasting that night. (But it was free!!!)

Well, at least I'm not alone! Kathleen gave in to an office birthday cake. My co-worker Lucy polished off a bottle of wine on football Sunday. Phyllis took advantage of the all-you-can eat Thai buffet, and promptly regretted it. Kris ate Mexican after cutting his workout short.

My friend Sandra from high school, a new mama, confessed to stashing cookie dough (which reminded me of many late nights eating junk after theater rehearsals together): "I had my nephews in town and I made them cookies. I didn't have one, but when they left I had three cookie dough pieces I saved for myself. Soooo good."

Myra can empathize: "I am still chipping away at the cookie dough this week still... but here is something even more shameful than cookie dough. "Dinner" on Monday and Tuesday night, post gym classes of course, was a handful of pecans, wine and a little frozen yogurt, not in that order. Bad girl."

I also got a few confessions couched with promises for reform. Like from Gino in Tampa, who violated the Michael Pollan rule of never fueling body with food bought in the place where you get fuel for your car:

 

"So I had a nice, healthy turkey sandwich on whole wheat in the fridge for lunch today, but I wanted to try one of those throwback Pepsi's that are now out (real sugar instead of corn syrup) and while I was at 7-11, I gave into one of my all time weaknesses -- the 1/4 Big Bite with chili and cheese. So needless to say, I was bad. But it was oh, so good. Hey, at least I didn't also grab a donut. I'll be hitting up the treadmill later though and will most likely have a salad for dinner to attempt to balance it out."

 

The Big Bite? That really sounds like indigestion waiting to happen...Pepto Bismol, anyone?!

 

Paula gave in to her daughter's fast food leftovers: "UGH!!! I took my daughter to a soccer game, and she asked for McDonald's french fries on the way (large). Once she got out of the car, I ate everything that was left (cold and soggy) on the way to pickup my son. GROSS. I'll be going running now......"

 

Some of you got a reminder of what happens when you don't stock your fridges and pantries properly. Rita sent me a note that began with "*heavy sigh*" -- never a good sign: "I confess .. I have had Whataburger for breakfast for the last two days because i have not been to the grocery store to replenish my breakfast foods."

Many of us gave in to the workplace and family-occasion temptations. The more of these I read, the more I thought, "Well if we just could avoid work and family birthdays we'd all look like Jessica Biehl!"

Recruitment in the Badass Army starts young

You drop the Eff Bomb in front of your toddler, and whattaya know? She drops her sippie cup the next morning and exclaims with a sweet smile..."Eff, Mommy!"

You eat a donut for breakfast but try to give your kindergartner a banana with oatmeal. "No!" he says. "Donut!" Well, who could blame him? He just wants the same breakfast as Daddy.

Children see, hear and mimick just about everything they see adults do -- the healthy Badass stuff, the just plain bad stuff, and the lazy stuff. From those observations of your habits they start to form their own. At an early age.

So when you're living the Badass lifestyle, your children and grandchildren and nieces and nephews are watching and mimicking. When you're vegging in front of the couch with a bucket of fried chicken, don't be surprised if they end up doing the same.

So what's it gonna be, Badasses? What kind of Badass Army are you building under your own roof?

Based on current childhood health statistics, the Badass Army we are building in our footsteps is weak and headed for a life of blood pressure medication and cholesterol drugs. They eat and drink too much junk. They sit around when they should be running around outside. They worry about insulin for their diabetes when they should be worried about Clearasil for their pimples.

I am not a parent yet, but I am the oldest sibling and my maternal instincts run deep. I have cared for many baby and toddler cousins. When I see out-of-shape children who couldn't even slow-jog a mile if their life depended on it, I feel sad, angry, frustrated, and sad all over again.

If I can achieve anything with this blog, I hope to reverse that trend. Maybe only for a few little Badass kiddies. But hopefully for many.

The only way that happens is with your help. And you will benefit just as much as your baby Badasses. I guarantee your journey to fitness will be less bumpy if you aren't doing it alone. 'Finding time' for exercise will be easier if you turn that exercise into family time with a bike ride or a game of Frisbee. Eating healthy won't be such a chore if you turn it into a weekend cooking lesson with the little ones.

My friend Jenn, aka Badass Bertsch, got her little guy Patton two cookbooks for Christmas, including Betty Crocker Kids Cook! Book. Jenn says it is a great first cookbook for kids interested in learning how to be little chefs.

Now Patton, 8, loves making healthy smoothies for the whole family including his brother Tripp, 10. The boys, at Mama Bertsch's urging, are also active with baseball and tennis. (Check out Tripp's swing!) 

My friend Stacey, a blog reader, spent a recent weekend in the kitchen with her little boy Walker, cooking the Italian Vegetable Stew recipe I shared on the blog. And Walker often rides bikes with Dad, an avid cyclist.

At my gym the other day, I walked into the 7 a.m. Spinning class as the 6 a.m. crew was just wrapping up. I saw a school-age boy, probably about 12, wiping down the bike he had just ridden. His mom was right next to him, cleaning off hers. I asked him if it was his first time taking a class, and he smiled real big and said yes.

"It was fun," he told me. "I liked it."

That made me so happy, I just about cried. I mean, how awesome is that? There he is, before school, exercising and revving up his brain for the day of learning ahead.

So the next time your kids want McDonald's for dinner or yet another round of Nickelodeon reruns, remember that the Badass Army always needs fresh recruits.

I know it's often easier because of time constraints and the realities of our own impatience to just give in to their pleas for fries and coke. But consider these alternatives, and you might be surprised how the little Badasses like them:

• Skip the fast food line and have a turkey burger grill party at home.
• Let them make their own little pizzas and use low-fat cheese and turkey pepperoni on whole-wheat English muffins or pitas
• Look for healthy options, even at fast food places. Subway, McDonalds, and Starbucks all have fruit as sides instead of fries, milk instead of soda.
• If they want juice, give them permission to get messy -- by squeezing fresh OJ themselves!
• Schedule weekly activities that get them moving, and get you together asa family: bike rides, Frisbee, tennis, even Marco Polo in the pool.
• Let them help plan dinner, with thi game: How many colors can we get on the plate? That way they have to include something veggie and nutritious.
• Find local 5Ks that include a 1K walk/run option -- perfect for the little ones. Hopefully they'll get hooked on the race-day energy of all those crowds!

And, a final suggestion: Show them this recipe from Patton and ask your little Badasses if they would like to make tomorrow's breakfast!

Patton's Pineapple Smoothie

• 2 medium Bananas
• 2 cups fat-free Vanilla yogurt (or substitute with Greek yogurt)
• Chef's Choice of:
• • 1 cup fresh or frozen strawberries
  • 1 cup fresh or frozen blueberries
  • 1 cup fresh or frozen raspberries
  • 1 cup fresh or canned pineapple chunks
  • I cup orange juice

Mix it all up in a blender and serve! (Patton likes to use fresh strawberries and fresh pineapple with the yogurt and bananas, and he skips the orange juice). Serves 4.

Coming tomorrow: Friday Confessional -- Whataburger for breakfast!? Fro-yo and pecans for 'dinner, and a bottle of wine with Brett Farvre!
 

SexyBack! Badass shoulders! Whittled waist!

Badass babes, if you've ever envied a woman who looked great in a strapless or halter dress, you know the value of a great set of shoulders and a strong, tight upper back.

Badass dudes, same goes for every time you've been out and seen how the toned guy across the room admirably fills out his T-shirt or button-down.

So what are you Badasses gonna do about it? Just wallow there in your envy? Hell no! That's not how this Badass Army rolls. We build ourselves, we work on our fitness, we strengthen the Badass Army one muscle at a time.

Today, we build our shoulders and lats. Strong shoulder and lats are functional, helping you do everyday lifting and movement. They also look great and sexy. Bonus: As you build them, your waist often appears smaller in comparison. Build shoulders and lats, whittle waist. Cha-ching!

Now, I am not talking about getting gargantuan Hulk shoulders, OK? Just a challenging routine that, if done regularly and with increasingly heavier weights as you gain strength over time, will make you a damn fine Badass. And who does NOT want to be a damn fine Badass?!?

Do three sets of each, either in a circuit (that's doing each exercise once, then repeating the circuit two more times) or in sets of each exercise three times, with a 30- to 45-second rest in between. I advocate circuits, with a little cardio strength burst of 25 low pulsing squats in between each set. The pulsing squats will make you, in a word: Bootylicious! In two words: Badass Bootylicious!

The pulse squats can be done on a Bosu ball, as shown, or just on the floor. Plant both feet on the ball, and find your balance. Squat about halfway down, as if sitting in a chair. That's your starting point. Now squat lower, and come back up to the starting point. Squat again, keeping a fast pulsing pace. Feel the burn, and remember the saying I saw on a T-shirt: Pain is weakness leaving the body.

OK, now let's get to work!

1. Seated incline shoulder press: Find this machine at your gym, or set up an incline bench and do it with free weights/dumbbells. Start with your elbows parallel to your chest (see pic), then push up in a controlled movement. Pause for 1 second at the top, then lower to starting position. Do 12, 15 or 18 reps at a challenging weight.

 

2. Lat pulldowns: These are great for creating that "V" shape in the back. Your palms grip the handlebars so that your palms face you, knuckles out. Pull down with control, squeezing your shoulder blades together. Hold for 1 second. Slowly bring the arms back up, and repeat for a total of 12, 15 or 18 reps.

  

3. Shoulder side raises: Use a dumbbell or weight plates (I use 10-pound plates, but when I started out I used 5-pound plates). Start with the weights at your side and slowly raise them up until your arms make a T shape. Keep your arms straight, and keep the movement slow and controlled for 12, 15 or 18 reps. And don't forget the pulse squats!

   

4. Wide-grip pulls: Again, do these on the gym machine or use a weighted barbell and grip it wide, hands shoulder width apart and palms facing in. Pull up slowly and with control, hold 1 second at the top when elbows are at the same height as shoulder. Slowly lower down for 12, 15 or 18 reps.

5. Pulsing wide-grip pullups: Use a bench with risers for support and to help you get up to the overhead bar on one of those multi-purpose gym stations. Use a wide grip, palms facing out. Pull up, then drop down, letting your feet bounce lightly off the bench. Pull up and lower quickly, in pulses, for 15 to 20 reps.

   

By the time you finish this little workout, your shoulders should be feeling it! Your glutes, too, from those pulse squats. Incorporate these exercises into your routine, and by the time spring and summer roll around, you should be looking totally Badass in that warm-weather outfit!

Coming tomorrow: Badass parents = Badass kiddies!

Badass Foodie: All hail Greek Yogurt!

Have you tried Greek Yogurt yet? Well, why not?

In the list of items I would hypothetically stiff-arm an old lady to get to at the grocery store, Greek Yogurt is definitely near the top.

Low-fat yogurt has been perceived as stereotypical “diet food” for decades. Those itty-bitty cartons of Dannon, Yoplait or Stonyfield are marketed almost embarrassingly to women who are “watching their weight.” Though light yogurt versions are relatively healthy and tasty, they tend to contain a lot of natural and artificial sugars -- and minimal amounts of protein. So you get empty calories –- and a rumbling, hungry appetite in a few short hours.

(Foodie side note: I once lived with a girl who consumed roughly three 32-ounce containers of fat-free vanilla yogurt a week… sometimes even more than that! She was an attractive and relatively slim girl, but she struggled with serious body image issues. She seemed to think of yogurt as a “safe” food that wouldn’t cause her to gain weight. She definitely got her calcium, but think of all the foods she missed out on!?)

Don’t get me wrong: I love traditional yogurt. It’s delicious, full of healthy bacteria and calcium. And the frozen stuff? Yum! I think I saw the TCBY attendants more than most of my family members while an undergrad at FSU.

But yogurt can be kicked up a notch, which is important for those of us building our Badass bodies. Enter Greek yogurt!

Though becoming more popular and increasingly available in major grocery stores, Greek yogurt is still relatively unknown in the United States. I was happier than a schoolgirl at a Jonas Brothers concert the first time I spotted the Greek goodness in Publix.

Greek yogurt has a thicker and richer consistency than regular cow’s milk yogurt. Used heavily in Greek and middle eastern cuisine, the yogurt is strained through cloth or a seive, draining much of the liquid byproduct from the mixture. The result is delicious, creamy yogurt with no watery film. The nsistency is similar to sour cream.

One of the most notable benefits is its high protein content: 8 ounces contains 20 grams of protein and only 120 calories. That’s the same amount of protein as a 4 oz beef patty or an omelet made with 3 large eggs!
 
I love this stuff. I prefer the low-fat or non-fat versions, and have tried nearly every brand available. My personal favorite is FAGE (pronounced Fah-yay, and top left in the photo), the creamiest and thickest version I’ve sampled. Other tasty brands include Chobani and Oikos. You may have seen these sitting next to those girlie cups of Yoplait in the grocery store in the past few months. Next time, skip the girlie-man yogurt and grab the Greek!

What’s the best way to eat Greek yogurt? Any way you choose! I usually keep it simple, but here’s a few suggestions:

• Mixed with assorted berries and a little bit of sweetener (I use agave syrup or stevia, though Splenda is a good option too)
• Mixed with all natural fruit jelly or jam
• Mixed with protein powder.
• Combine one serving (roughly one cup) of yogurt with approximately ¼ cup canned pumpkin, 1 tablespoon of instant sugarfree vanilla pudding mix, 1 tsp cinnamon and sweetener to taste. Let it set to thicken a bit and you’ve got a low-calorie, high protein pumpkin pie mousse! Yum!
• Also, try substituting it for sour cream or mayonnaise in many of your recipes. I use it to make healthy dressings, dips and sauces and have used it as a healthy substitute for sour cream in many cake recipes. Plain!

Try it for yourself and let me know what you think! If you already eat and enjoy Greek Yogurt, how do you like to eat it? Tell us below in the comments section!

Coming tomorrow: Shannon, Badass CEO, shows you how to build SexyBack! SexyShoulders!

Hey Badasses! Just a quick note to say the first Badass Fitness Boot Camp will be Saturday, Feb. 6 at 11 a.m. at Doak Campbell. Check out the details on Facebook, through the FB group "Badass Fitness." One hour, $10, priceless amounts of Badass building! C'mon, Badass Army, let's work it!

Friday Confessional: Carrot cake, 'Wii fatigue,' and fried chicken

Well, it's official: The first inaugural Badass Fitness Friday Confessional is here. A big shoutout to Badass Danielle for coming up with the idea! 

The bad news: There was a whole lotta fried food sin and sloth happenin' this past week. The good news: It's a reminder that we're all human, and we cannot always muster the moxie to get to the gym or resist the allure of a great apple cobbler.  And guess what? We can be human and still be Badasses.

So first, I will confess my sins, just like I used to do every First Friday in Catholic school:

Forgive me, Badass Army, for I have sinned. I ate my weight in guacamole and chips Sunday night. I had ice cream as 'dinner' one night, totally violating the wholesome meal rule. I drank too much coffee and not enough tea. I ate too many Jawbreakers candies over a couple of days. And I chomped too much gum that was NOT sugar-free. (Proof of my guac binge is there at left, in the now-mostly-empty Tupperware of my homemade guacamole. Avocadoes are great for you, but probably not in the quantities I consumed...) 

Whew, it felt good to get all that off my Badass! Now, onto the rest of you. Some of you cracked me up, others made me think, "Oh I have totally been there!" And I give all of you props for fessing up. It takes moxie.

• Matt wrote to say that he played Wii for the first time and got "Wii sore," which apparently made him feel guilty because it was a reminder he needs to work on his fitness.
• Angel had a hot dog for dinner.
• Norma skipped breakfast and bike rides all week.
• Joshua worked out five days this week -- only to give in to the alluring smell of fried chicken one day. 
• Tamara brought a salad to work for lunch but ate pizza instead, and she didn't resist the cookies and chocolate her co-workers brought to the office.

"This Badass is going to have to swim a few extra laps at the pool," Tamara lamented.

• Myra ate Hot Tamales candies (why are those such awesomeness in a gooey capsule shape!?) for breakfast. The nutritional horror!

"I also might have taken some FROZEN cookie dough, (broke a knife to chip it off) and put it in the microwave on a plate," Myra confessed further. "A mini cookie delight but a most desparate way to cheat!"

• Stacey, a lobbyist, confessed her only exercise this week was the 'countless steps' she walks at the Capitol in Tallahassee this time of year:  "UGH. I really intended to get something done by now, but it just hasn't happened yet! Work, family, work, family....must make time for a quick workout or yoga for ME!!!"

I actually think Stacey's is more like a "half sin," because she didn't exactly sloth around watching TV all day. And having worked in the Capitol for a few years myself, I also know you can log a lot of miles running around that place! Plus, over the weekend she made that healthy Italian Vegetable Stew of my Grandma's and even sent me an iPhone picture of the beautiful results.

• A half-sin also goes to Tracy, who said he got run-down with the flu and made it worse by eating all wrong. The result: He gained 3 pounds and is struggling to muster the energy for his return to the gym. But hey, he had the flu! You get a Badass pass right there.
• I loved Julie's confession of her almond butter splurge, proof that too much of even a good food like almond butter can be, well, too much (says the hypocritical Guac-monger!): 

"Have been totally motivated this week, yay," Julie wrote. "But last week? Mmmm not so much. Ate almond butter, like, right out of the jar on the spoon, standing at the fridge, many MANY times thruout the day. Then I spied my kids' uneaten breakfast pancakes and thought 'Oh yeah,' spread it on there and rolled it up like a burrito. Not telling you how many I ate like that."

• Sarah got a hankering for this chocolate carrot cake her mother in law made years ago. And, after not eating dessert other than those Weight Watchers fudge pops for two months, she gave in.

"I baked a perfect cake, had a huge piece and then a smaller one yesterday. Froze most of the rest (not much left, after the husband had a go at it.) ...This was my first real dessert in over two months and it was GOOD. And I survived to tell about it."

Sarah weighed herself Thursday morning, and she was still at her lowest weight since she began eating healthy and losing weight a few months back. So you see? You can 'sin' and still be Badass. 

• Kevin offered insight into what he called "not as much a confession as an attitude" that has him living healthier than before, but allowing himself some splurges. And ya know what? That might just be a virtue, not a sin, because it's all about moderation.

"I've worked out every morning this week -- core exercises one day, cardio the next and so on," Kevin said. "And I drink water all day at work and eat a sensible lunch. And I'm having one Super Big Gulp of regular Coca-Cola on Sundays with pro football  (as opposed to two Super Big Gulps A DAY). But I still eat some chocolate every day."

• My friend Jenn, a teacher in Atlanta, has been using the exercise and eating plan I mapped out for her to get in SexyBadass shape for her sister's wedding. But:

"I had a coke and chips Tuesday, chips and a piece of cake today," she confessed. "And who knows what could happen tomorrow!"

 

• Even Badass Kim Bibeau, whose recent story of getting to the Tour de France after years of being overweight served as inspiration, had something to confess.

"Thursday, I ordered the apple cobbler crisp at Ted's (Montana Grill)," she said. "I was with two other people, but I got real greedy with that cobbler!"

Be greedy, Kim! Sometimes, a Badass needs an indulgence. And I have not ever known someone's Badass to suddenly expand by like eight inches or even one after one piece of cake or cobbler or a meal of fried chicken.

Just practice moderation, Badasses. Be honest with yourselves. And now, every week, you can be honest with the Badass Army and feel the relief that comes with knowing that there is always another Badass out there who also went for the ice cream!

This Confessional is about finding comfort in our own "stumbles" and those of fellow Badasses. This whole fitness and healthy eating thing is not a walk in the park. It doesn't come in a pill. You can't inject it. It takes work. And sometimes, we stumble before we get stronger.

So keep at it, and remember: An apple cobbler doesn't get you kicked out of the Badass Army.

Coming next week: Get your SexyShoulders, SexyBack. Let's All Hail Greek Yogurt! And recruit your kiddies to the Badass Army!

'Badass Foodie' guest blogger, Kickass Kirsten: 'I eat therefore I run'

Guess what, Badasses? Today I want to introduce you to my beautiful friend and guest blogger, Kirsten "Kickass" Borman. She is a foodie and exercise lover who will be joining us regularly with posts on all sorts of healthy food discoveries. I am excited about what she has to share! OK, take it away, Kirsten, with a self-introduction....

I’ll never profess to be a domestic goddess, master chef or Martha Stewart protégé.

Yet I absolutely love discussing, tasting, trying and experimenting with all things edible. My DVR is embarrassingly full of Iron Chef and Barefoot Contessa reruns. My RSS Blog Reader is evidence of my equal love for politics and food. And I can’t help but scan Bon Appetit every time I pass a newsstand.

Cooking has a magical appeal to me. It's completely creative, expressive, and instantly rewarding. I get to enjoy the fruits of my labor, literally, and prepare meals for people I care about. I'm increasingly interested in the science behind all those weight loss plans and how foods, nutrients and ingredients affect the way I feel, the way I run or how my Badass fits into my jeans.

Like so many of us in the Badass Army, I vascillate between indulging in foods that are “bad” for me (Um, holiday cookie season, anyone?) and forcing myself back into “good” eating. The result: I’ve struggled over the years to balance my love of food and cooking with maintaining a healthy weight. It's not unlike so many others living in this carb-fueled, office-dwelling, Super-Sized society -- home to the Paula Deen Donut Brunch Burger and the Baconator.

I used to be considerably heavier than I am today. I won’t bore you with the gory details just yet, but I’ve got years’ worth of ‘before’ pictures that I honestly hope never see this blog! I’m not nearly as brave as the fabulous Jenn Bertsch (there we are before running stadiums at The Swamp in Gainesville). And while I don’t profess to have it all figured out, I’m proud of my progress.

I’ve developed an arsenal of tips, healthy recipes, resources and inspirational tools to keep my weight and my life in balance.  Along the way I’ve become an endorphin addict and have taken up running, Spinning and yoga.

I try to keep my diet as “clean” as possible, focusing on a variety of produce, lean proteins, whole grains and healthy fats. I follow a general rule of 80/20 –- eating clean 80 percent of the time, and not feeling bad about the occasional chicken wing, microbrew or cookie-baking splurge. I’ve attempted to eliminate all “fake food” from my diet, and recently even gave up my 2nd love, Coke Zero. (First love would be ice cream, and you will have to pry that from my cold, dead hands.)

I’m looking forward to sharing what I’ve learned in my own journey to Badass, and possibly helping you all as you travel through yours. So check back in for occasional “Badass Foodie” posts from me, highlighting my most recent delicious concoction (or massive kitchen failure) as well as healthy food finds, clean eating resources and recipes.

Shannon, founder and “CEO” of Badass Fitness, is a constant inspiration to me. This blog is entirely the product of her genius -- created from her love of fitness, healthy living and nutrition. As a member of the “original Badass Trio” I’m excited to contribute, helping to build a nation of Badasses!

Coming up from the Badass Foodie: All hail Greek Yogurt! And tomorrow: The first Badass Fitness Friday Confessional! Fried chicken, cobbler, ice cream, oh my!

Cuckoo for coconut water!

The next time you reach for Gatorade or juice, consider coconut water.  Your Badass body will thank you for it.

Most juices are more high fructose corn syrup than actual juice, and if you drink a lot of it before and after a workout, those calories will add up fast -- maybe faster than what you're burning. Then there's Gatorade, which contains not just high fructose corn syrup but ingredients like sodium citrate, mono-potassium sulfate, modified food starch, "red 40," and glycerol ester of rosin (which apparently gives it that characteristic coloring.)

Coconut water, however, comes from inside the coconut and has been used as a healthy drink for literally thousands of years. Through wars and famine, it's even been used as intravenous fluid for soldiers. Remember that Michael Pollan book about eating "real food" that your grandmothers and ancestors would recognize -- food that comes from a plant, not stuff that's made in an industrial plant? Well, coconut water fits the bill.

On my friend and fellow Badass Kirsten's urging, I bought a passion fruit-flavored Zico coconut water at the health food store in town on Saturday in between teaching Spinning and taking a 90-minute hot yoga class. Kirsten was right. It helped keep me hydrated and energized far better than any sports drink or plain water.

The yoga room reached more than 100 degrees and 73 percent humidity, (as evidenced by our post-yoga sweaty picture from my camera fogged up with humidity!) But I drank half the coconut water before class and finished it off after, and I have to say it felt awesome.

VitaCoco, O.N.E. Coconut Water and Zico are just a few of the brands out there now that beverage companies including Pepsi are catching on to the Badass qualities of coconut water. The drink is typically sold in 11-ounce containers, and the calories range from 60 to 80 per container. Sugars are naturally occuring from the fruit varieties, and sugars and carbs are all about 20 grams or less. There's also just plain coconut water.

Compare that to Gatorade, which has 50 calories for 8 ounces and contains high fructose corn syrup in addition to space age-sounding ingredients like sodium citrate, mono-potassium sulfate, modified food starch, "red 40," and glycerol ester of rosin (which apparently gives it that characteristic coloring.)

To summarize the health benefits of coconut water:

• It is real food, not some heavily processed nuclear-colored liquid filled with ingredients you can't pronounce.
• It is naturally low in carbs and sugars, and it has no fat or added sugar. Also: zero cholesterol.
• With electrolytes and more potassium than a banana, it works to naturally replenish your body after exercise. Potassium is key to preventing muscle cramps and helping speed up muscle recovery.
• Rich in lauric acid, it boosts your body's immune system and helps naturally detoxify it.

So before that next run or long cycle or yoga class, quench your Badass selves with coconut water. I'm curious to know what you think of it. If you've already tried it, let us know, too!

Coming up tomorrow: Meet Badass Kim Bibeau, 75 pounds lighter and a Tour de France later.

That treadmill doesn't have to be tedious

On recent mornings, with Sunshine State temps dipping into the teens, 20s and 30s, the cardio machines at my gym have been packed. It seems even the most hard-core outdoor runners and cyclists would rather resign themselves to the treadmill or indoor bike than turn into human popsicles.

I'm a Spinning instructor, so of course I am biased to the glories of indoor cycling. With the right music and instructor, it's easy to get a Badass workout that is anything but boring.

The treadmill, however, is another story. Group classes in "treadmill" aren't exactly a popular offering, so there you are facing the machine and dreading the next monotonous half hour or however long you plan to suffer through, right?

Well, be bored no more. The secret to making the treadmill fun is to make it fun -- and challenging. Mix up the incline, the speed. You can even use it (carefully!) to do side shuffles that work your outer and inner thighs. If you're training for a race, this sort of training is the same premise as doing sprint drills at the track. The result is a faster pace, a better race.

Here's a routine that I often use. It uses speed bursts and changes in the incline to strengthen the heart and legs and shape the Badass. This one is 30 minutes, but if you want to go longer just add a minute to the speed intervals or rest intervals. If you want to go shorter, say 20 minutes, shave a minute off the rest periods. And if you're strong enough to do these intervals at a faster clip, go for it with your Badass self!

As with everything, know your fitness level and limits. If your exercise up until now consisted of walking out to get the morning paper, take time to work up to this. Or slow everything down, starting with a walk and doing a slow jog on the intervals. Make the inclines less steep. None of us are judging. We all know that even the Baddest of Badasses don't start at the finish line, but we get there sooner or later!

Not Bored Badass Treadmill Fun

• First 2 minutes: Warm up at a pace of 4.0 mph, no incline
• Next 3 minutes: Continue warm up at pace of 5.5 mph, at an incline of 0.5
• For 2 minutes: Run at a pace of 6.0, at an incline of 1.5
• For 2 minutes: Keep the pace at 6.0 mph, and boost the incline to 2.5
• For 1 minute: Drop the pace to 4.0, and boost the incline to 4.0
• For 2 minutes: Run at a pace of 6.5 mph, at an incline of 1.5
• For 2 minutes: Boost the pace to 7.0, at an incline of 1.5
• For 1 minute: Keep the same pace, and boost the incline to 3.5
• For 2 minutes: Drop the pace to 6.0, at an incline of 1.5
• For 2 minutes: Boost the pace to 7 mph, and boost the incline to 2.5
• For 1 minute: Drop the pace to 6.0, and boost the incline to 5.0
• For 2 minutes: Run at a pace of 6.5 mph, at an incline of 2.0
• For 2 minutes: Boost the pace to 7.0, at an incline of 1.5
• For 1 minute: Last push! Keep the pace at 7.0, but boost the incline to 5.0
• Next 2 minutes: Drop the pace to 5.0, drop the incline to 1.0 and jog it out
• Last 3 minutes: Walk at a pace of 3.5 or 4.0

Stretch for 5 minutes, and give yourself a Badass thumbs up! Cuz' you rocked it.

Coming up: Clean eating for your weekend