Badass Fitness

The Badass CEO's latest favorites...

I don't have the luxury of a schedule that allows me to watch The Oprah Winfrey Show very often, but a couple of times over the years I have been off work and home in front of the television at the right time to see that annual episode in which she unveils her "favorite things."

The audience who happens to be there that day gets to go home with all of the favorite things, which is really pretty Badass in my book. This Badass Fitness blog and my personal training side career haven't (yet) made me enough money to be able to offer a truckload of gifts to the whole Badass Army. But I can spread the love through knowledge - specifically, by sharing my latest list of "favorite things" to help you enjoy and reach new heights in your climb to the top of the Badass mountain!

Here goes...

Shannon's Fitness Favorites, Spring 2010 Edition

1. The Women's Health BIG Book of Exercises: I think I need to baptize this as my fitness Bible. For just $24.99 (less at Amazon.com), this book from the health magazine makers offers 619 exercises to sculpt your Badass from head to toe -- not to mention dozens of sample workout routines that puts it all together.  There is a chapter on nutrition, and answers to weight lifting questions. The best part: PICTURES!!! Every exercise includes a picture demonstration and description on proper movement and form. It is simply awesome. Buy yourself a copy. Keep it in your gym bag. Use it daily. 

2. Jamie Oliver's Food Revolution: Kids today, in increasing numbers, are increasingly fat. Obese. Diabetic because of what they eat, not because of genetics. And I give mad props to British superstar chef Jamie Oliver for trying to stop us from become a world of flubby flubs. This is not about appearances, OK? This is about health -- specifically, about having it so that we can be a productive, happy, vibrant society of movers and shakers. Not a society of slovenly sloths. You think the healthcare debate is wild now? Just wait 20 years, when every American in their 20s is on blood pressure and cholesterol meds and insulin medication. I'm thinking that won't bring down insurance premiums. Jamie Oliver is on a mission to curb childhood obesity by improving the food served in schools. I want to give him a big Hoo-ah and a hug! This week, an ABC TV show began that documents his efforts in Huntington, West Virginia, which has the unfortunate distinction as being dubbed the unhealthiest cities in America. He went in, he took over the high school cafeteria, and he shrank some Badasses. I love you, Jamie Oliver. Besides Badass Foodie, you are now my fave chef!

3. 100-Calorie Almond packets: Almonds are one of the best power snacks out there, but as with even the best of foods, too much is no good for our Badasses because those calories and (good) fats add up. Enter Emerald nut company's 100-calorie almond packs (less than $3 a box at Target). One of my new co-workers, a fellow fitness enthusiast, introduced me to these recently. The packets eliminate the "how much is a serving?" guess work, and they come in natural or -- drum roll -- cocoa powder covered! Cha-choco-ching, right?! These are the perfect snack to keep in your desk drawer, gym bag or purse. Snack on a packet as you flip through that exercise Bible!

4. Amazing Grass Green SuperFood: This "grass" is totally legal and totally awesome! The Badass Foodie, keeper of so much amazing culinary and good eating knowledge, got me onto this powder powerhouse. It's sold at most health food stores, and comes in regular or berry flavor. Both are great, and I use a scoop in my protein shakes every morning. One 30-calorie scoop of the organic Green SuperFood contains wheat grass, alfalfa, spinach, broccoli, carrot, acai, green tea, goji berries, beet and raspberries. All those fruits and veggies means you get tons of antioxidants, and vitamins and minerals. I have seen a difference in my skin and energy levels, and a male athlete friend has experienced the same. I'll have another scoop!

5. Tide Sport with Febreeze: Yeah, so I wish I could say my sweat smells like roses. But um...not so much. Sweat is sweat, and while the burn and glisten of a power workout feels great, it smells like nastiness. And the smell is even worse when it sets into your workout cloths. The geniuses at Tide know this, and thank the heavens they have made a version of Tide designed to leave our shirts, shorts, socks and yoga pants smelling like heaven. It's got Febreeze odor neutralizer, and it works. Yeah, that's me you smell walking into the gym, all Febreeze fresh!

6. Almond Breeze almond milk, unsweetened chocolate: A friend and triathlete introduced me to this yumminess, and I am hooked. Less than 50 calories a cup, less than 4 grams of fat, and scant amounts of sugar make this an awesome substitute for milk (which is high in calcium but also high in sugars, albeit the natural kind). Cook your oatmeal with it, use it in smoothies, or even over breakfast cereal. I use it every morning with Amazing Grass in my protein shake. Publix usually sells this in the Greenwise section (in sweetened and unsweetened varieties) for less than $3 a carton, as do many health food stores. So go get some! Because really, how can you turn down anything that is chocolate!?

Coming tomorrow: Creamy tuna and chicken salad - two more dishes you DON'T have to give up! 

A Real Revolution in indoor cycling

Colin Irving set out to bring a little more fun to indoor cycling.

A longtime competitive cyclist who had to train indoors during grim northern winters, he was bored on traditional Spinning and other indoor bikes. They didn't feel like an outdoor ride because the handlebars didn't move. He couldn't simulate curving mountain climbs and the full-body engagement he felt while riding outside. He wanted something better. He wanted something fun.

"Even when training was hard, I loved riding my bike outside," he said. "But it got to a point where it was so hard to get motivated to ride on my stationary bike for training."

Fast forward more than a decade (and countless sketches on cocktail napkins) later, and Real Ryder indoor bikes are no longer just an idea in Colin's head. The bikes are slowly but surely taking root in cycling studios and gyms from North America to Europe, challenging riders with a 5-in-1 workout that targets not just legs but core and upper body while torching calories (up to 400 more than in a traditional Spinning class!).

On Thursday, Tallahassee's first and only RealRyder studio opens in Midtown with 10 days of free rides from dawn till evening. I will be teaching there, and in training on them I've learned firsthand how much fun and challenging the RealRyder is compared to other indoor bikes.

Half an hour on the RealRyder feels like an hour on a traditional Spinning bike, yet the time flies by. They are Badass bikes, for sure.

This weekend, in anticipation of the studio opening, I called up Colin in California where RealRyder is headquartered to get the inside scoop on how the new revolution in indoor cycling came to be.

Check it out:

Tell me how this all started. Why create a new indoor bike?

I raced bikes for most of my young and adult life, and that was really what drove me forward. My motivation was really just trying to create something fun.

I've always felt there is more to cycling than pedaling. To me the stationary bike is essentially a pedaling machine. And to me we have created a riding machine. My principal goal was to make something that was more fun and emotionally engaging. That was what I felt was the limitation of a Spinning bike and really all stationary bikes. But as soon as I started putting my business plan into words, ultimately I don't think you can separate the fun and engagement factor from the beneficial and physical advantages factor.

There's a lot of things out there that are good for us physically, but we don't do them for long or very often because they aren't fun. And to me, riding a bike is inherently fun. From childhood up, when you teach a kid to ride a bike, they become obsessed with it. Whether it's competitive or recreational, there is something very compelling about balancing and steering a bike. You take the training wheels off, and that first ride is rough but they hone their skills. They learn to ride smooth, they learn to steer and balance, and before long they can stand up and ride.

Did you anticipate the physical benefits of the RealRyder compared to stationary indoor bikes? Because that full-body workout is very appealing, I think.

I knew it would be a great workout tool, and I knew the stationary bike didn't really prepare me for riding outside. Stationary bikes don't really address the full range of what's required to be a good cyclist or athlete or even a good recreational rider. It's very good for lower-body strength and conditioning, but riding a bike outdoors is a full-body workout.

It's harder to stand up and be in control on a RealRyder than it is on a regular indoor bike. You need to be focused and engaged, and you have to coordinate and sync your upper and lower body. And your core either has to be strong, or it has to be coordinated with your upper and lower body. A huge milestone for me was that moment when I realized I had sort of mastered the RealRyder. I could ride it and stand up and lean it, and it felt very enjoyable. But I can also work so much harder on this bike and burn so many more calories. You can completely control how much and how hard you work.  

How long did it take you to create the RealRyder?

Not very long once we started working with engineers. But I had the idea floating around in my head for about 15 years. It just didn't occur to me to pursue it aggressively because I'm not an engineer at all. I had a ton of sketches. I'd write down descriptions to try and hone in on what I was trying to do. My sketches were literally cocktail napkins or sketches on a ripped-out page from an old training log.

I met the right person at the right time, and that was four years ago when I met Sean Harrington. We were both rehabbing from some sports injuuries at a fitness club. He told me he had designed a few stationary bikes. We just hit it off, and a week later we were having coffee and we really started. ...That first prototype took a month to assemble and cost a few hundred dollars in old bike parts.

The next one was basically a Spinning bike mounted on a series of perches and pivot points. That's the one we showed to people. We would invite people to ride in my garage. And that was the one we used to really see if it was real and would have market appeal, versus being something just for me. That was the real test. I knew cyclists like me would like it, but I needed to see if it would work in the fitness market and for non-competitive cyclists.

So how many RealRyders are out there now?
A year ago we had broken 1,000, and so we're probably at 4,000 or 5,000 now. They're really kind of popping up all over. Sales are steadily going up. North America is definitely our No. 1 market, and Canada is a close second. Italy is our third-largest market. I really think this is probably the big push year for us. Not everyone gets it and is willing to take a chance on a new piece of equipment, and that is particularly true in the fitness industry. I think there are people buying them now who loved the concept two years ago and now they have seen us weather the startup and continue to sell.

There you have it, Badasses, the Real story behind the RealRyders. And if you're not in Tallahassee, check out the RealRyder site for a list of fitness facilities that offer the bikes.

 

Coming tomorrow: A few of the Badass CEO's latest favorites...Even Oprah would aprove!
 

The Birth of a Badass Runner

This is the story of how a woman who long hated running grew to embrace it, with all its challenges and sore muscles and runner's highs.

Tallahassee Badass Jennifer Wittstock wrote me last week after I asked to hear from Badass Fitness readers about their latest fitness triumphs, race plans and personal challenges. Her e-mail made my day because it was a reminder that no matter where we start on our fitness journeys, we can go far.

Jennifer avoided running for years, but when a friend (a fellow Badass and Boot Camper) urged her this past fall to sign up for a local 5K, Jennifer's outlook changed. She is proof that we can all get stronger and tougher, even at the exercises we spend years avoiding! Her story makes me want, even more, to give swimming another try.

I'll let Jennifer tell you all about it. With permission, she gave me the green light to pass this along to the Badass Army:

Although I'm not a super-fit athlete or a hard-core gym rat, I have been fairly active throughout my life; I was an athlete in high school, worked at and worked out at Premier for years in college, and currently am a member at Gold's Gym (the more cost-friendly choice in these challenging economic times). But one thing that I never did in all those years was run. I have never been a runner and in fact, I hated running with a passion.

I could not run for a minute on the treadmill, even at a slow pace. I could not breathe, my knees hurt, my sports bra did not fit right; you name it, I used it as an excuse to slow to a walk or jump on the elliptical. But that all changed last September.

My friend (I think you know Lauren McCarthy) asked if I wanted to do the Red Cross Hurricane 5K at Southwood. I told her she was crazy. Long story short, she guilted me into participating. I did not train or practice or change my exercise routine in any way, shape, or form. Race day came and, surprise, surprise, I hated every minute of it. I ran the first mile without stopping to walk and when I realized there was 2.1 miles left to go, I thought I might die right there in the road. I alternated between running and walking for the rest of the race and finished with a time close to 39 minutes.

Oddly enough, even though I hated the race, I had a very strange high after finishing. I looked online and found a race about a month away and convinced Lauren to run with me. This time I ran on the treadmill at the gym and tried to increase my distance and stamina. When the next race came, I managed to run the entire 3.1 miles without any walking. Even though I run at a very slow pace, it was a huge personal goal that I was so excited to meet.

I did 6 5K's between September 09 and December 09, crazily enough. The last 5K I did was in Jacksonville on NYE day. I decided to set a bigger goal: I wanted to run in the Gate River Run, the largest 15K in the country, on March 13 in Jacksonville. That gave me 10 weeks in which to prepare and train for race day. I couldn't find anyone who wanted to do it with me, so I was on my own!
I used Hal Higdon's trainging guide for 15K Beginners. I followed the schedule (almost) exactly, even when traveling. I pulled a muscle in my back during week 6 of training that put me out of commission for several days, but I managed to get back on track.

Race day was awesome, and intense. I was absolutely terrified and there were over 20,000 people there to run, including 9 Olympians, which was pretty cool. I had done my training but the longest run I had completed at that point was a little over 7 miles, and that included some walking breaks so I was very nervous about the 9.44 mile course that (just in case you have not run in the Gate River Run) includes what the runners call "The Green Monster", otherwise known as the Hart Bridge, at mile 8 or so which is a steep uphill portion of the race just when you're starting to run out of juice.

My goals for the 15K were to finish in less than 2 hours, and to run the entire time without any walking. I met both goals.

I think I will take a little break off from running (not too long though!), but I would love to run in a half-marathon, maybe towards the end of the year. After 6 miles or so, I go numb anyway! :)

Wow. Huge Hoo-ah and fist bump to Jennifer! Think about it: She went from barely being able to jog on a treadmill to finishing multiple 5Ks, a 15K, and already she is thinking about a new challenge with a half-marathon. It doesn't get much more Badass than that!

Coming tomorrow: An insider look at the new revolution in indoor cycling -- I talk to the creator of RealRyder indoor bikes, in anticipation of the new studio opening Thursday in Midtown,Tallahassee.

How to be a Frugal (Badass) Organic

The Badass Foodie recently lent me Jillian Michaels' Master Your Metabolism, and with each chapter I vowed more fervently to avoid as much as possible non-organic fruits and vegetables, meat and dairy. (And have you read Omnivore's Dilemma? That's enough to make you just want to give up on the U.S. food supply altogether! Corn becomes a four-letter word...)

See, the pesticides and chemicals used to mass produce all those veggies and berries -- and to preserve them for longer shipping and storage times before they hit the grocery store -- are messing with our Badasses in bad ways. Some studies suggest the pesticides increase the risk of diabetes and slow our metabolism. And who knows what kind of cancer-makers lurk in those pesticides? No thanks.

Oh, and let's not forget the hormones pumped into cows and chickens to fatten them up fast before they end up in those frozen meat cases. They disrupt the natural rhythms of our bodies and intended hormonal cycles in real scary ways. Little wonder that girls these days are shopping in the feminine hygiene aisle of CVS before they even graduate to middle school.

So let's all just eat organic everything, right? Not likely. There are good intentions, and then there are realities. Such as: It would be totally Badass to fill our grocery carts each week with nothing but organic foods. But the organic berries, the free-trade organic coffee and the grass-fed beef can get expensive when you ring them all up.

So what's a frugal Badass to do? Well, the Badass Journey is all about strategizing, prioritizing, and making the best choices for a fitter, healthier you. So when it comes to organic, those of us on a budget (which is probably most of us) must prioritize.

Some organics are simply worth the extra cost. Others, not as much. So buy accordingly.

Environmental Working Group (EWG) has analyzed conventionally-grown, non-organic produce to measure pesticide residue levels. Based on the results of almost 43,000 tests, EWG estimated that we could reduce our pesticide exposure by almost 90 percent if we avoid the foods with the highest pesticides and eat non-organic versions of the least contaminated foods.

EWG came up with "The Dirty Dozen," the pesticide-laden foods that we should always eat organic. I love this list. Consider it a guide on where to invest your limited organics budget.

1. Peaches
2. Apples
3. Bell peppers
4. Celery
5. Nectarines
6. Strawberries
7. Cherries
8. Kale
9. Lettuce 
10. Imported grapes 
11. Carrots
12. Pears

Then there is EWG's "The Clean 15," the list of things you're safer buying non-organic (and washing off carefully before eating, of course) if money dictates:

1. Onions
2. Avocados
3. Sweet corn
4. Pineapple
5. Mangoes
6. Asparagus
7. Sweet peas
8. Kiwis
9. Cabbage 
10. Eggplant 
11. Papaya 
12. Watermelon
13. Broccoli
14. Tomatoes
15. Sweet potatoes 

Jillian Michaels also recommend always buying organic meat, dairy and eggs, as they are loaded with hormones and antibiotics that belong nowhere in our Badass bodies.

I have a few tips myself, and I'll sign off today by leaving them with you. The weekend is here, so happy organic bargain hunting! 

Frugal Organic, 101

• Shop the sales, and stock up on non-perishables when the sales are on: So what if it will take you 2 months to get through eight pounds of organic coffee. Take advantage of the sale!
• Buy and plan menus according to the seasons: Don't plan a blueberry salad six months after the peak of the season unless you want to pay a hefty price. That holds true for non-organic produce as much as for organic.
• Join a co-op: Many cities and towns have them. Tallahassee has New Leaf Market here in Tallahassee, and by becoming an "owner" you save money. They also always have a long list of sale and special items, from meat and dairy to produce and vitamins.
• Shop the bulk bins: Grains, flour, dried fruit and trail mixes cost less from the bins because you're not paying for packaging. (FYI for the Tallahassee Badasses, the Lake Ella Publix just added a larger bulk bins section in the Greenwise area...)
• Bulk up your recipes with more beans and lentils, less meat: If the chili recipe calls for 2 pounds of ground beef, buy one pound of grass-fed and add extra veggies and beans.
• Don't discount the warehouse discounters: The Sam's Club here in Tallahassee is in many ways the symbol of the American excess and unhealthy gorging that makes me cringe. But they do have big bags of organic spinach and a few other organic items that are a far better bargain than I can get at the grocery store or even the co-op. And they continue to add to their organic inventory, so I just try to close my eyes as I walk past the 5-pound bag of powdered sugar donuts.
• Find coupons: Stonyfield Farms and others like Kashi offer coupons, special offers and free samples. So become a coupon hunter!

Coming next week: The real-life story of how a Badass runner was born, and a creamy, healthy chicken salad that's perfect for sunny spring days!

Kick those cravings to the curb, with a Badass roundhouse!

4 p.m. is the hour of temptation. And 10 p.m.? That is the hour delivered by the devil who conspires to thwart even the toughest Badass' healthy eating good intentions.

These are the times when cravings grab hold, when suddenly we long for the processed orange powder of Cheetos or we come up with all sorts of rationalizations for why a Snickers bar should be considered a good dairy snack (Well, there must be dairy in that creamy nougat!, you insist...)

These are the times when the Badass Army is tested. These are the times when we need SWAT team-like strategies. Badass Fitness reader Andy wrote me last week to deliver awesome news of his steady weight loss, but he also confessed that the toughest challenge is resisting cravings.

Well, this Badass blogger isn't going to just let him hang out there all alone. Besides, I know Andy isn't alone in battling cravings (obviously I have a Cheetos issue, as evidenced by my mouth and left hand being stuffed with them in the picture at left.)

So today I'm laying out a handful of strategies for defeating the cravings monster with a roundhouse Badass kick to the chocolate-covered cojones! This is a small list compared to all the possibilities, and I really hope you all will comment below to share your own Snickers Survival Tips.

Shannon's Badass Cravings Begone Manual

• Wait 20 minutes: When the craving hits, start your clock and force yourself to do something for 20 minutes that doesn't involve food. Fold laundry, catch up on e-mails, make a to-do list for Spring cleaning, call a friend. By the time 20 minutes have passed, the Cravings Monster might just have moved on to another unsuspecting Badass.
• Walk it off: If it's just a craving and not really hunger, what better way to resist the craving than to literally flee from it? In fact, that 20-minute waiting window is an ideal time to walk. And then if you do give in, at least you've burned some extra calories!
• Food log: Remember this? If you aren't logging what you eat, start! And then every time you grab for the potato chips, the task - and guilty feeling - of having to write it down might just stop you from munching.
• Chew gum or pop a mint: Sometimes cravings are more about the idea of munching something than actually wanting to munch something. So if you must keep your mouth in motion, keep it busy chewing sugar-free gum or enjoying a sugar-free mint. Hell, even a regular mint or gum is less damaging to your calorie counts than giving in to the office brownies.
• Have reinforcements at the ready: No, not those military MRE's that are heavy as bricks and taste like sawdust. I'm talking about healthy reinforcements. Single-serve, 100-calorie popcorn for when you crave salty. Low-fat, 100-calorie pudding cups for your sweet tooth. Small squares of chocolate to quench that urge for a bon-bon party. And ideally, you always have a stash of really healthy snacks like almonds, hummus and carrots, cheese sticks, low-fat or Greek yogurt, etc.
• Force portion control: I have mixed feelings about those 100-calorie packs of everything from Oreos to Goldfish because I think it makes it easy to forget HOW to exercise portion control. But I also know that they can be a saving grace for many Badasses. So by all means, if buying a regular back of pretzels means you'll eat the whole thing in a day, buy the single-serving packs.
• Give in and move on: Yes, you read that correctly. Sometimes, it's really OK to just give in to the chocolate cake or the big plate of hot wings. We all deserve occasional indulgences. And if you spend two hours trying to eat other things that don't seem so "guilty," only to still have that craving, you're not only torturing yourself but odds are you will ultimately eat the cake -- on top of whatever you ate in a futile attempt NOT to eat the cake.

So if the Cravings Monster is really acting fierce, don't have other stuff and your cake, too. Just have the cake, ditch the guilt, and move on. Remember: Balance. Moderation. If you fall down, get right back up.

Coming tomorrow: Choosing organic, on a budget

Three exercises you can't live without...

We all have our own versions of torture and deprivation. Maybe yours is a week without chocolate, a day without coffee or a weekend without a long, exhilarating outdoor run.

Mine? To be told my exercise and workout possibilities are limited. Yep. If someone put me on a deserted island for 90 days and told me, You can only do three exercises here, little lady! I'd be one ticked off Badass!

But Badasses survive and persevere, right? Right! So I would just suck it up and pick the three most effective exercises that, combined, would keep me strong from head to toe while stuck on the island. Consider these three to be your "Survivor Trio," the three things that you should aim to do a few times a week even if time is so pressed that you literally only have the 15 to 20 minutes it takes each day to do them.

Not only will they build strength and improve your balance and core, but you can take these with you anywhere -- from your living room or the office during a lunch break, to a hotel room when you're traveling. And those little exercise bursts? Many studies have proven they're effective. Do 10 minutes three times a day, some researchers have found, and you're getting many of the same benefits as a 30-minute workout.

So next time you've been staring at the TV or the computer screen too long, get off your Badass and give these a try. And yes, in case you wondered, you can literally do these on the sandy shoreline of a (not deserted) island or beach getaway.

1. Deadlifts: These bad boys are the secret to a great Badass. They target your glutes, hamstrings, lower back, and even a little bit of your upper body muscles.

The key to deadlifts is form. You want your back in a straight, flat line (see left), and you don't want your shoulders hunched over or rounded. I tell my clients to stand tall with feet slightly wider than hip width, feet pointed forward. The knees are 'soft,' or bent slightly.

From standing position, put the chest out and slide the shoulder blades down to keep the shoulders from hunching or rounding forward. As you lower the bar or weight to the floor, keep your gaze ahead and let the chest fall forward.

As soon as the bar or weight gets just below your knees, come back up and squeeze the glutes. That squeeze is important. Do three sets of 15 to 20. (Or, if you're stuck on a deserted island like me, do as many as necessary to prevent boredom.)

2. Lunges: So many types of lunges, so little time. Basic lunges, reverse lunges, crossover lunges, side lunges, jumping lunges. The lunge in its many forms targets your quads, your glutes, your calves and your hamstrings. And to keep the proper form, your core should be engaged as well. Pair this with the deadlifts, and you should basically be able to bounce a quarter of your Badass. Word.

A note on form, though: No matter which leg you're lunging with, make sure that leg's knee doesn't travel past the toe. And your back should remain straight, chest up. Try 1 set of 20 basic lunges, 1 set of 20 reverse lunges (lunging back instead of forward), 1 set of 20 side lunges, and 1 set of 20 jumping lunges. And then go ahead, start cursing me. You've got to burn it to earn it, Badasses!

 
 

3. Pushups, close-in and regular: How many pushups can you do without stopping? If you've ever tried to bust out a lot of pushups (you know, showing off on the island), you've felt the muscles that this exercise engages -- chest, shoulders, triceps, biceps, and abs. Almost the whole upper-body shebang!

There are just about as many variations in pushups as there are lunges. You can do them with your feet close together or more in a V-shape. You can do them on your knees or Badass Army-style -- palms to the floor and balancing on the balls of your feet. You can put your feet up on a step or bench and do them in a decline. You can keep your hands close and target the triceps more, or keep them slightly wider than shoulder width and really target your chest.

If you're really showing off, you can even slightly lift the right leg as you push up and down, and then switch and lift the left leg.

 

So there you have it: Three exercises that, combined, can keep your Badass looking and feeling pretty strong. I do these often, but if I've missed the exercise YOU can't live without, do tell! Maybe I'd be willing to trade you my deadlift for your...calf raises?

Badass Foodie: You scream! I scream! For...bananas?

Picture your last “first date” experience… in all of its fake smiling and
awkward glory.

You ask polite questions about your date’s background, navigating treacherously
away from controversial subjects like religion or past relationships. You
innocently pose questions like “Do you have any siblings” or “Are you close with
your parents” while trying to chew, nod approvingly, and smile in all the right
places. It's like cramming for a high school exam.

Inevitably in these situations, I’ll gently lead the conversation to food, and inquire about my dates’ favorite food choices, food allergies and any cooking interests they may have. (If he doesn’t enjoy eating, that’s a dealbreaker!)

I have been known to, between questions about their pets and my horrible Will Ferrell movie references, inquire about his favorite ice cream flavor. (Mine: Tossup between Mint Chocolate Chip and Rocky Road.) I ask this question on the first date because I adore ice cream. The texture, creamy flavor and endless varieties make it the perfect dessert indulgence. It holds its own special place in my junk food guilty-pleasure file.

This Badass thing is all about balance, so I eat healthy but I do occasionally enjoy this sweet treat. I just seek out lower-sugar options and keep my portion size under control.

Today I come to you, fellow ice-cream lovers, with another option: Banana “Soft Serve” Ice Cream.

It’s a safe bet to assume that at any juncture, barring a nuclear fallout or closeout sale at Ann Taylor, I’ll have a few bananas chopped into pieces and frozen in freezer bags in my freezer. The humble banana is a life-saver for this Badass Foodie.

I've talked about the versatile bananas' usefulness in baking, like the sweetness and moisture it lent my Oatmeal Agave cookies. It adds the same oomph to oatmeal. 

But today's “recipe” might change the way you think about bananas. This is so simple I’m almost embarrassed to write about it, but it's so delicious I really have to share with the Badass Army. It’s fat free, low calorie, all natural and requires one ingredient and one piece of machinery. 

Yup, you read correctly. Watch and learn, grasshopper – your world is about to change. You might want to buy stock in Chiquita.

The process is simple:

1. Freeze 2 to 3 bananas

• This is important – you want them to be completely frozen before you begin.
• I recommend peeling and slicing bananas at their ripest point, right before they turn completely brown. I like to place in the freezer on a non-stick baking pan for about 4 hours so that they slices freeze individually before placing them in a Ziploc bag in the freezer. This ensures that they don’t stick together in one banana-ish clump, and you can use a few slices at a time for smoothies, baking, etc.

2. Place frozen banana in clean food processor

• My food processor is one of my favorite kitchen tools, though before I was gifted a beautiful Wolfgang Puck processor by my mother this Christmas, I found this recipe also works with a mini-blender – though that method called for additional patience, time and a few expletives.
• If you don’t have one, a food processor is a great investment in your healthy cooking arsenal.

3. Turn on processor and walk away

• Let the bananas process for about 5 minutes to whip as much air as possible into the bananas, stopping every few minutes to scrape down sides.
• Optional – I like to add a splash of milk and about a teaspoon of agave nector or natural sweetener while the bananas are processing. It tastes great without it, but I do think it helps the overall consistency.
• If you used less than completely ripe bananas, you will probably want to add a little sweetener. Remember – fruit develops its natural sugars over time, so riper fruit = sweeter fruit= better ice cream.

4. Done!

• After about 5 minutes, you will have a beautiful, amazingly smooth banana “ice cream” mixture to wow your taste buds.
• Seriously, this tastes so much like banana ice cream, you may fool yourself.

The first time I tried this, I was pretty skeptical. I enjoyed bananas in oatmeal and as an occasional pre-run snack, but I was reading a lot of vegan healthy living blogs that touted this as amazing and delicious, so I gave it a try.

But, as soon as I tasted this, I got it. Enjoying ice cream is about texture and consistency – it's not dependent on the cream, fat and sugar. The whipped bananas provide that cool, sweet, smooth fix for hot summer nights, and keep me from craving after-dinner ice cream.

Now, because I just can’t help myself, I started experimenting and discovered several variations:

• Add 2 tablespoons of unsweetened cocoa powder
• Add a tablespoon of almond or peanut butter
• Add ½ teaspoon vanilla extract

Note: Unfortunately, this banana “soft serve” won’t store in the freezer or refrigerator if you have leftovers. It hardens and falls flat if placed back in the freezer, so try and make only the amount you think you will need.  Since you are incorporating a significant amount of air into the bananas, 1 banana easily serves one person.

The Nutrition of 1 medium banana
Total Fat:  0 g
Cholesterol : 0 g
Calories: 108
Potassium: 400 mg
Dietary Fiber: 4 g
Protein: 1 g (2% of daily recommended value)

Bananas help heart heart and muscles:

• Bananas contain a high dose of potassium, which is an essential mineral for heart and nervous system healthy.
• Potassium is essential for proper muscle contraction and plays an important role in muscle-influenced activities including heart function, digestion and muscular movement.

Bananas can make you happier:

• Bananas contain tryptophan, one of the 20 amino acids which are building blocks of proteins.
• Tryptophan helps the body to produce serotonin, which has a calming effect on the brain and acts as a mild sedative. The only way our our body gets its tryptophan is through our diet.

Bananas are good for your blood!

• As one of the highest sources of naturally available vitamin B6, bananas help your body make hemoglobin.
• Vitamin B6 is also essential for antibody production to keep your immunity healthy.
• It also helps to convert carbohydrates to glucose and thereby maintains proper blood sugar levels.

Bananas keep you feeling full!

• A single serving (one medium-sized banana) contains 4 grams of fiber – substantial for a single serving of any food.
• This helps you to feel fuller longer, which helps you control calories.

The Moral of the Story
Healthy cooking doesn’t have to be difficult. It doesn’t have to involve pricey tools, specialty ingredients, expensive cuts of meat, an immaculate backyard herb garden, or a take-home personal chef who looks like Jamie Oliver. (But a girl can dream, right?)

If you are willing to open your mind and try suggestions from other Badasses, you may be surprised

I can’t tell you how many times I’ve raised my eyebrows at a food suggestion (“Um… bananas…. In a Blender? Big whoop. Can I have my pint of Chunky Monkey back now?” ) only to be eating my words later after I tried it myself.

And check out these other blogs to learn more about just how good 'cooking' can be without the heat!

http://www.choosingraw.com/

http://www.dailyunadventuresincooking.com/

http://www.rawfoodnation.org/

Coming tomorrow: The Badass CEO reveals the three exercises she'd take with her on a desert island.

Monday Mailbag: From over 300 to the '270s,' and still losing!

Happy Monday, Badasses! It's been awhile since we checked the mail, and there is much good news to report.

 

The first good news: The Badass Army keeps growing, yet it's shrinking (one pound and one pants size at a time)! More and more are reading Badass Fitness, and our Facebook group is 400-plus members strong. Awesome. And whattaya know? We're feeling more motivated, more confident and more determined to get to our goals of a leaner, stronger, healthier Badass.

 

Take Andy in Tampa Bay. Late last year, he was more than 300 pounds, about 100 pounds heavier than where he was several years ago at his fittest. He started reading Badass Fitness and eating right and exercising. He never tried extreme diets. He knows the best route is steady and measured, one to two pounds a week. He is eating rice and beans, oatmeal, Shredded Wheat, protein powder, vegetables, etc.

 

He wrote: Also I'm doing better about leaving work relatively on time ...going to bed much earlier, going to the gym before work and doing cardio right after work. I am steadily pushing more weight, and the loss makes it easier to walk, even run a bit. I take coffee black and don't miss the cream.

 

The result: He has gotten himself down to "the 270s," as he calls it. And he's not done. His ultimate goal is to get down to about 205. He said his toughest challenge is managing his cravings. So Andy, check back in later this week for tips on that dilemma!

 

Badasses, the thing I love about Andy's journey is that it is sensible and REAL. It involves hard work and self control. It doesn't involve a magic pill or some bizarre diet that has him eating nothing but cabbage or grapefruit. And as hard as it is sometimes, imagine how much sweeter his victory is going to be when he reaches his goal weight.

 

And yes, I said WHEN he reaches his goal weight. Not IF. He is a Badass, and he WILL get there.

 

I vented a bit this week about some of those bizarre and extreme diets that people seek as a quick fix to their weight loss. Judging by the spike in blog hits and some of the comments, that post hit a nerve.

 

Kris wrote: I discovered your blog a few weeks ago and am so impressed. You wrote this: The Badass Journey is about balance. Strength. Moderation. Fun. Determination. Endurance. And patience. It is about falling and getting right back up. It is about losing 1 to 2 pounds a week through regular exercise and a sensible, clean, healthy diet. Is about being real. Nearly knocked my socks off because THAT IS EXACTLY IT. I couldn't have said it better!! I'm totally printing that out, highlighting that paragraph and taping it to my bathroom mirror. Thanks for putting together such a great, inspirational place for me to visit every day or two. I joined the Y on Feb. 1 and have lost 8 lbs so far. Doesn't sound like much but I feel so much stronger and am not denying myself the little treats now and then that make life fun. I'm totally enjoying working out, adding more weights on the machines each week. Strength and moderation--my new mantra!!

 

And Susan C wrote: I have a friend whose going down the diet shake route. The crazy thing is that she and her hubby regularly go and pig out at "all you can eat buffets" on the weekend. She regularly comments on the fact that I lost just over 40kg (88lbs)and gee she wishes she could do the same. Hello... I did it by the sensible diet and regular intense exercise routine. It's not so hard.

 

Well, it takes some people longer to figure out "sensible," but I hope this blog can help get readers on the right path -- and staying on the right path.

 

I want to give a shout-out to many of you who are totally rocking your fitness, running 5Ks and 10Ks and training for new challenges. Rachel recently ran the 5K in Seaside, Florida, and got her best time. Matt, who wrote recently to ask for a home routine using pullup bar and resistance bands, just entered his office's weight loss challenge and says Badass Fitness is helping guide him to victory. That's Badass! Several of you are showing up each week for my Badass Boot Camps (or making your own bootcamp workout from afar), and I can see how much stronger you're getting. Hoo-ah!

 

This week I am taking on a couple of new challenges myself: Training to teach classes on RealRyder bikes (more on that soon) and to run the Springtime Tallahassee 10K on Saturday. I haven't run a 10K in some time, and this one's hilly, so I need all you Badasses to send me good strength and endurance vibes! Or maybe I should just bust out the 5K?......

 

Have a great week - go show the world what you're made of.

 

Coming tomorrow: The Badass Foodiw whips bananas into (fat-free!) ice cream!

One pullup bar + a few resistance bands = stronger Badass!

Gyms are all about one-upping each other with fancy equipment and big machines. And what's not to love about trying new stuff and using the best of the best to build a better Badass!?

But sometimes we don't have as much time as we'd like to get to the gym. For others, the monthly membership fee isn't feasible. Or maybe working out solo in the comforts of home is what you prefer.

Well, fear not, Badass Army! Because as great as a well-stocked gym is for working out, you can build a lot of strength and sculpt that body with minimal equipment.

I got an e-mail this week from Matt here in Florida: "I don't have much space in my house, so I don't have a lot of workout equipment - but I do have a pull-up bar and a set of resistance bands. Do you have any suggestions for a good circuit workout with resistance bands?"

Answer: Hell, yeah, Matt!

The pullup bar and bands are just about the most space-efficient workout "tools" around, and among the most versatile.

With the pullup bar, you can do wide-grip pull ups with palms forward for your back, especially your lats. (shown at right in my gym, but the movement and form are the same with a home pullup bar). You can flip your hands and pull up to get more biceps work, along with a SexyBack.

Narrow the grip to target your biceps even more. And do hanging knee raises and leg raises to sculpt your six-pack.

The resistance bands are even better. Biceps, triceps, inner and outer thighs, glutes, hamstrings -- the smaller round bands and the longer bands with handles at either end can make all those muscles burn.

So here's a routine that packs a big punch with small, simple equipment. I'm incorporating the bands and bar with exercises like pushups and squats that use your body weight -- also the simplest, but among the best, pieces of "equipment" for strength-building! Warm up for about 5 minutes with a jog, a light cycle, jumping jacks or whatever cardio you prefer.

Do this one from start to finish, and then repeat once or twice more depending on how much time you have and how your Badass feels after round 2.

Shannon's Simply Badass Routine

1. Wide-grip pullups (as shown above right): Pull up slowly and with control, your gaze level or slightly lifted. Feel your shoulder blades and lats squeeze as you come up. Slowly lower back down, for 8 to 15 reps depending on your strength and how long you've been working at pullups. The last two to three reps should feel very challenging.

2. Pushups on the ground: Bust out 20 to 25 pushups. Hands are slightly wider than shoulder width apart. (Girls and boys, try to do as many of these as you can boy-style, as shown at left. When you fatigure, drop to your knees but keep going until you finish the set.)

3. Hanging abs: Get up on the pullup bar, palms facing inward and grip shoulder width apart. Let your legs hang and steady yourself. Now slowly raise the knees, curling them toward your navel. Slowly lower back down for a total of 15 to 20. For an extra challenge, do this gripping a 5- to 8-pound dumbbell between your feet.

4.   50 jumping jacks.

5. Narrow-grip pushups: Position hands so that your elbows are at your sides, and hands are slightly narrower than shoulder width. Do 20 to 25 reps. You should feel this in your triceps.

6. Another set of hanging abs, 15 to 20 reps.

7. Side squats with resistance: Wrap a short round resistance band around your ankles. Position your feet into a squat position, hip width apart. Your feet should stay at this width the entire time. Now step your left foot out wider, to the left, and squat. Step your right foot to the left so that your feet are in the original squat position. Keep stepping to the left and letting your right leg follow. The goal is to keep stepping and squatting with tension in the band. Go 10 steps to the left, and then do the same sequence back toward the right. (The leg movement and squat position is what you see pictured below right, but instead of the plate your resistance comes with the band)

8. Outer thigh/glutes sculptor: Wrap the short round resistance band around your ankles. Stand next to a chair or anything you can grip for balance. Slowly and with control, raise your right leg out to the side about 45 degrees, until you feel the tension on the band increase. Lower your leg and repeat 20 times. Now repeat with the left leg 20 times.

9. 20 hanging abs, followed immediately by 10 pullups - your choice of narrow or wide grip.

10. Biceps curl: Using a long resistance band with handlebars at either end (the blue one pictire above), place right foot on the middle of the band to keep it in place. Now slowly curl up, doing a standard bicep curl, for 20 reps. Immediately switch to 20 reps of outer bicep curls (your elbows are at your sides and your forearms are out to the side. Curl up and down, moving only the forearms and locking those elbows to your side.

11. 50 jumping jacks.

Now do your second (and maybe third) round, and stretch when you're done!

Well, I think that's a strong way to end a week. And what a week it's been! Enjoy your weekends, and I'd love to hear about any races and competitions you're doing and training for!

Coming next week: An SOS for cravings, a Badass Foodie delivery, and the three exercises I'd take with me on a desert island!
 
 

Badass CEO Rant: 500 calories? By 11 a.m, maybe...

I don't like to rant or lecture, and I'm sure you Badasses don't come here seeking a church-worthy sermon. But when something really bothers me, my Irish-Italian temper simmers for awhile like Grandma Colavecchio's Sunday gravy. Then it starts to boil over. And that's when I need to vent.

These 500-calorie diets and other extreme rapid weight-loss plans bother me. So I need to vent.

They bother me because they're emblematic of our impatient and unforgiving society, where women are pressured to go under the knife or starve themselves to meet some impractical and unfair notion of "perfection" and "beauty."

They bother me because they seem like a way for the clinics to prey on the vulnerable -- to make money off their customers' struggles, off the insecurities that convince us we cannot lose weight without a magic pill.

And they bother me because they are unhealthy, bordering on dangerous.

Listen, I know that battling the scale isn't easy. Saying no to snacks and desserts isn't easy. Neither is working out and pushing our bodies to burn calories and build muscle. But the solution is not to make our bodies run on a third of what it needs just to sustain organ activity and normal body functions. The solution is not to take a pill that tricks our stomachs into feeling full, chased by a B12 shot to trick our bodies into feeling energetic.

These 500-calorie weight loss clinic deals are the worst example of extreme diets that are not sustainable. Sure, you'll drop lots of weight. How could you not, if you're basically eating the equivalent of one meal a day?

But guess what that does to our bodies? It sends our Badasses into hunter-gatherer-survivor mode. The average person needs at least 1,000 to 1,200 calories just to provide the fuel for basic body functions (heart pumping, blood flowing, legs moving from car to office).

So when we give the body a fraction of that, the metabolism slows (the exact opposite of what we want!) because it thinks it is starving (which it pretty much is) and hangs on to what little food is coming in. Sure, the weight drops fast at first. Work camp victims and tortured prisoners lose lots of weight, too (the Badass CEO says sarcastically as she rolls her eyes).

But as soon as we lose the weight and then go back to a normal, balanced diet, the weight is likely to come back -- and then some.

After awhile we go back to the 500-cal starvation or whatever the extreme diet of the month is, and whattaya know? We have started the yo-yo cycle that not only stresses our organs and  breaks down muscle mass but screws up our metabolism for a long long time. It is no longer a humming, finely tuned calorie-burning machine.

It is a confused, inefficient, hungry vessel. A Weak-Ass, not a Badass.

I have shared with you all my past struggles with extreme dieting, so I suppose my sensitivity stems from having been guilty of excessive food guilt. But I also feel strongly about this because I know others who have battled, and I have dear friends who are proof of what this whole fitness lifestyle should be, and how effective it is.

The Badass Journey is about balance. Strength. Moderation. Fun. Determination. Endurance. And patience. It is about falling and getting right back up. It is about losing 1 to 2 pounds a week through regular exercise and a sensible, clean, healthy diet. Is about being real.

And guess what? A measly 500 calories a day is not real.

Ok! I have vented, and I feel better. And guess what? It's almost FRIDAY! This week I directed a stage show, ended one career and tomorrow I start a new career.

My new colleagues, some of whom also attend my Boot Camps and indoor cycling classes, are already asking whether I'll lead them through in-office exercise breaks. To which I say, in a salute to Annie, the first stage show I ever saw: "I think I'm gonna like it here!"

Coming tomorrow: One pullup bar, a couple of resistance bands, lots of possibilities!