Badass Fitness

Unleash some Badass power with the Kettlebell!!!

Anyone near and dear to me knows this: I love surprises. And beyond the obvious "what-girl-would-not-want-this" surprises like flowers or chocolate or pampering, what I really love are fitness and exercise surprises.

My latest and coolest surprise came last week from Kickass Kirsten, AKA Badass Foodie, AKA member of the Badass Trio. She often brings me healthy cookies and other goodies from her amazing kitchen arsenal. But this time she bought me a 10-pound kettlebell.  (Badass Bertsch, also a member of the Trio, got one as well!)

In less than two weeks, the kettlebell has become my favorite new exercise toy. Maybe because it kinda reminds me of me: small, compact, but packin' a punch of feisty strength and mojo. It doesn't look like much, but it has endless possibilities. Word.

Basically, whatever you do with the dumbbell you can do with the kettlebell. But because of the handle and design, the kettlebell weight is off-center, which forces you to engage your stabilizer muscles to a greater degree. It's more work for your Badass - which is better for your Badass. Between the kettlebell and my resistance bands, I've got all I need for a living room workout in between commercials.

So as you head into the weekend, here's a Kickass Kettlebell routine to get your muscles pumped! If you don't have a kettlebell, they aren't expensive and can be found at any Sports Authority, Target or the like. Kirsten got ours at TJ Maxx on sale. Suh-weet!

Kickass Kettlebell 101

1. Kettlebell Swing: Grip the kettlebell in the right hand. Stand with feet wider than shoulder-width. Squat down as you lower the kettlebell and put it between your legs. Keep your arm straight as you thrust your hips forward and push up with your quads and glutes, swinging the kettlebell up to chest level as you come into standing position. Squat back down, repeating the motion for 15 to 20 reps. Switch the kettlebell to the left hand and repeat for 15 to 20 reps.

2. Side Shoulder Raises: Hold the kettlebell in the right hand, arm at your side. Keeping the arm straight, raise it to the side until your arm is shoulder height, parallel to the floor. Lower back down with control. Repeat for 15 to 20 reps. Switch to the left side and do 15 to 20 reps.

3. Shoulder pullup: Grip the kettlebell with both hands, your arms straight. Leading with your elbows, pull the kettlebell up until your hands reach your chin. Lower back down. Repeat for 15 to 20 reps.

4. Single-Arm Kettlebell Snatch: Grip the kettlebell in your right hand. Lower into a squat, placing the kettlebell on the ground between your legs. In one smooth movement, pull the kettlebell up in a similar motion as the shoulder pullup and then lift the kettlebell right up to the ceiling. Repeat for 15 to 20 reps, then repeat on the left side for 15 to 20 reps.

Repeat this circuit two more times, for a total of 3 sets of each exercise. Oh, and you Badasses know the drill: After each set of each exercise, do 30 seconds of high-intensity cardio: High knees running in place, mountain climbers, jump lunges, jumping jacks.

Why? Because you'll make your heart stronger, burn more calories, and burn more fat. Oh, and because THE BADASS CEO SAID JUST DO IT! I say that with lotsa Badass love!

Enjoy the weekend, and come back next week for posts on healthy pizza, a treadmill blaster routine, my new yogurt obsession, and quick tricks to make sure you feel better as you head to the beach!

Music to unleash your inner (Badass) athlete

 One of my favorite moments during a basketball game is the music they play when the team warms up, or takes the court, or huddles in a timeout. I mean, how can you NOT want to get out there and bust up some Badass when those beats bounce off the court? Same goes with football.

Music motivates. It pushes us. If it's powerful enough, it can make us feel stronger than our legs or our arms think they are. It can make a little 5-foot-2 fitness instructor see herself dunking a basketball or sacking the biggest NFL quarterback out there. Fortunately for my own sake, when I meet athletes like FSU quarterback Christian Ponder (#7, at right) or UF Heisman quarterback Tim Tebow (below left), I smile and hug them instead of trying to sack them...

When I need to muster my inner Badass and really push it (or my cycling students!), I turn to the music of athletes. The stuff that talks about falling and getting back up, about pushing through the pain to win, about focus and drive and skill. I don't know for sure if Ponder has this stuff on his iPod or if the L.A. Lakers blast this stuff in the locker room before a game, but I like to think so.

And when I'm pushing through a particularly tough class or weight routine, I think about how hard an athlete pushes. Which means this Badass isn't about to give up. If Lance Amstrong can push himself up those mountains of France on a bike, I can add more tension to my RealRyder bike and keep climbing for another song. 

You can, too. So the next time you're tempted to quit -- or not even start that workout -- turn the volume up on this playlist. Betcha you feel like a 6-foot-7, 230-pound NCAA Badass! And by the way, is it football season yet?!

Shannon's Badass Inner Athlete Mix

• NCAA March Madness - Code Red
• Overtime (Gameday Remix) - Ace Hood, Akon, T-Pain & T.J. Houshmandzadeh
• Name of the Game - Crystal Method
• Remember the Name - Fort Minor
• Lose Yourself - Eminem
• Eye of the Tiger - Survivor
• Hit 'Em High - B-Real, Method Man, Busta Rhymes & Coolio
• Sopranos Theme Song (Woke up This Morning) - Alabama3
• Till I Collapse - Eminem
• Harder, Better, Faster, Stronger - Daft Punk
• Get Up - 50 Cent
• Bring the Pain - ABstraXT

Coming tomorrow: I'm not sure yet, but it's Friday. So you know I'll be in a good mood!

Badass Foodie Says: Cookies for Breakfast!

Fad diets make me laugh.

After you recover from the shock of how fraudulent, unhealthy and insultingly simplistic these fad diets are, you have to laugh at their creativity. I mean, can you imagine the conference room where they sat around the table and thought up the Cabbage Soup Diet?  Or the Popcorn Diet?

Have you heard of the Japanese Morning Banana Diet? Apparently a celebrity in Japan lost a few pounds by eating nothing but bananas. So… what did the marketing geniuses of the weight loss world decided to do? Slap a logo on this concept and call it a weight loss breakthrough!

I think my favorite misguided proposal from the fabulous people who bring us fad diets is the 2009 explosion of “The Cookie Diet.” This thing was bigger than those teeny-bopper vampire movies last year, and twice as annoying in its popularity.

You have to admit the concept is genius –- after all, who doesn’t want a diet of pure cookie yumminess? They throw a credible looking elderly medical professional on the product, and you figure it has to be good for you, right?! The cookies arrive in shiny, pretty packages with tasty flavor combinations, luring you with the possibility of future thinness based wholly on cookies. What could be better?

Of course, just about any diet that restricts your calories over a period of time will “work” by helping you drop pounds at first. But the cookie diet, cabbage diet and banana diet aren’t practical for real life and only set you up for long-term failure. Not only will you fall off the wagon, but you will fall off, crash and burn in a cesspool of pizza, buffalo wings, Oreo cookies or {insert your food poison here.} 

But today I bring good news: Cookies don’t always have to be bad … or FAD. What if I told you that you can enjoy a healthy cookie -– and eat it for breakfast? The Breakfast Cookie is part of an entirely different type of fad -– one that is sweeping the Internet in the form of healthy living blogs and articles.

So what is the Breakfast Cookie?  As I highlighted in my post on other healthy blogs, the Fitnessista Blog is a great source for valuable information on healthy recipes, practical fitness ideas and healthy living choices. It is written by Gina, a personal trainer and reformed junk food eater who has turned her healthy lifestyle into inspiration for others. 

The breakfast cookie requires no actual baking. It is “cooked” as it sits in your fridge overnight, or for several hours, to harden. The cookie is comprised mostly of old fashioned oatmeal, with protein powder, nut butter, milk and other tasty additions to bring it together in all its cookie-like glory.

(Note: If you are expecting a Mrs. Fields-like buttery consistency from this cookie, you will be disappointed. Please keep in mind that this is not voodoo magic, but a great no-cook preparation of a healthy, yummy, sweet oat breakfast that is shaped into a cookie.)

I love this cookie because it’s a smart, healthy way to get in a tasty breakfast yet it feels a little bit like I’m “cheating.”  And because it can be made the night before, it is ideal for busy Badasses.

After you play around with the basic Breakfast Cookie Recipe, you will surely find a combination that works best for you. Gina provides her basic recipe on her website, but here’s my basic breakfast cookie mix:

Ingredients:

• 1/3 cup of old-fashioned oats
• 1 scoop of vanilla or plain protein powder (about .5 oz)
• ½ tablespoon of peanut or almond butter**
• 1 packet of splenda OR 1teaspoon of agave nectar
• 1/8 cup of milk (I used almond milk, but regular milk works just fine)

** If you don’t want to use nut butter or don’t have it on hand, I’ve also found that half of a mashed banana works great here – but don’t leave it out! You need the nut butter OR banana to bind the protein powder, oats and ingredients together.

Directions

1.    Throw oats, protein powder and nut butter (or banana) into a bowl and mash them together.

2.    When the mixture is well distributed, add milk to moisten the mixture.

3.    Add sweetener to taste.

4. Blend in desired add-ins - try any of the following:

• Unsweetened Cocoa powder (chocolate cookie – yum!)
• Raisins, dried cranberries or other dried fruits
• Ground espresso powder
• Unsweetened applesauce
• Canned pumpkin
• Small dose of chocolate chips for an extra treat

5.    Take the oat mixture and press it onto a plate with the back of a spoon. Try to compact it down and shape it into one big cookie.

6.    Leave the UNCOVERED cookie in the fridge for several hours, or overnight. The cold air will harden the cookie and soften the oats slightly in the protein mixture.

7.    In the morning – enjoy! Its great to top with yogurt, fruit, chocolate syrup or enjoy plain!

(Note: This is not an eat-with-your-hands cookie, unfortunately. You need a spoon. Or a fork. But prepare to love it and want to experiment with your favorite flavors and mixtures!)

Kirsten’s Oatmeal Raisin Breakfast Cookie:

• 1/3 cup oats
• 1 scoop vanilla protein powder
• 1/3 banana, mashed
• ¼ cup of unsweetened applesauce
• Splash of milk (didn’t need much, as the applesauce provided moisture)
• Dash of cinnamon and nutmeg
• Splenda to taste

Nutritional info: 220 calories, 3 g of fat, 14 g of protein, 4 g of fiber

Kirsten’s Chocolate Breakfast Cookie

• 1/3 cup oats
• 1 scoop vanilla protein powder
• ½ Tablespoon almond butter
• 1 tablespoon unsweetened cocoa powder
• Splenda to taste
• 2 tablespoons almond milk

Nutritional info: 240 calories, 8 g of fat, 15 g of protein, 5 g of fiber

Coming tomorrow: Athlete jams to unleash the Badass athlete in you!

The Story of a Real Badass: Willpower + P90X = Big Changes!

Until he reached 40, Scott Vandeman was a self-described gym rat who looked far younger than his years. He carried a miniscule percentage of body fat and 145 pounds on his 5-foot-7 frame. He was proud of his 28-inch waist. (There he is, at right, in 2005, looking worthy of a men's clothing catalogue!)

Then he met his partner, and as often happens when couples get together, Scott started to let his gym routine slide. He got comfortable, complacent. Fast forward to 2010, and he looked liked a different man. And not a man he felt good about. He was 177 pounds. That 28-inch waist was long gone.

"It's just like when couples get married, I guess," Scott says. "I quit working out, and then the weight kind of creeps up on you and you don't realize it. I woke up one day and I was mortified because I was so bloated and out of shape. Once you see yourself in pictures, the camera doesn't lie." (There he is, at left, in early April of this year.)

So what made Scott heed the camera's warning and work on getting back to a fitness routine? He says it was his decision earlier this year to end one career and begin another. The magnitude of the change was just the push he needed to start changing his physique.

"I really felt like I wanted to get back into 'fighting shape,' " he says. "I wanted to be competitive as I went out to find a new job. People see my face and think I'm younger, but I wanted to have the body to match my face."

So finally, after five years of making excuses, Scott at the beginning of this month began his Badass Journey. And the weight is falling off -- 22 pounds, to be exact, so far.

His weapon of attack: P90X, the at-home training system that is basically kicking his Badass with a mix of cardio, strength moves, martial arts, yoga, and core work. 

"It's very hard," Scott admits. "It's like boot camp. But you have to just push through, even though that first week hurts."

The first week for Scott, he had to stop four times to catch his breath during the cardio segments. But you know what? He kept at it, and by the second week he only had to stop three times. Nearly four weeks in, and Scott goes the whole time without stopping.

"It's still rigorous, but I feel so much stronger," he says. "And I never get bored with it."

I love Scott's story because it is a testament to the power of willpower and hard work. And it is an illustration of the effectiveness of P90X. When anyone ever asks me for my top home workout videos, P90X is always at the top of the list.

The 90-day plan features 12 different DVDs and just as many workouts -- ensuring variety that keeps you from getting bored, pushes your muscles constantly in different ways, and keeps the metabolism fired up. I have known a few people besides Scott who used P90X -- all with very impressive results. In fact, I told Scott I want to borrow his DVDs when he's done! This Badass is always looking to kick it up a notch!!!

He says he's almost where he wants to be, but not quite. (Check him out, below, about 30 days into the plan) We'll check back in with him in another 60 days or so to see how his 90-day transformation went.

Until then, Scott is on cloud nine and moving up.

"Twenty-two pounds is such a life-changing thing," he told me. "And I'm not done yet. That's the best part."

 Coming tomorrow: Badass Foodie -- Looks like a cookie, tastes like ...a healthy breakfast!

Can you do the Badass Mexi-CAN chop!?

The Badass Army is not just Badass at the gym, on the trail or while running up and down the stairs of a football stadium. The Badass Army knows how to kick butt in the kitchen, too.

 

As we kick off what I hope will be an awesome week, I wanted to share a few healthy recipes and tips from a Badass I like to call "Mexi-CAN." She is Mexican. And she CAN do anything she puts her mind to. Hence, the name.

 

Mexi-CAN's job gets particulary busy in the spring, so much so that she is often too exhausted to exercise the way she wants. But here's what is Badass about her: She is fully aware of her exercise deficit, and is working to keep the balance by being vigilant about healthy eating. She has found a way to fit food prep and cooking into her chaotic 14-hour-days work schedule.

 

One secret weapon: Shears. Yep, big ol' powerful scissors. Why spend all that time pulling out the cutting board and chopping and dicing when you can chop it all by scissors into a big salad bowl?

 

As she put it: "Chopping veggies like a chef is crap when you are getting three kids ready for school before work." Word.

 

Using her handy shears, this past week Mexi-CAN perfected the healthy "chop salad," using all kinds of powerhouse ingredients that are filling -- but low in calories and high in protein, vitamins, minerals and antioxidants.

 

The method to the Mexi-CAN Chop:

 

1. Bake tofu (chicken is an alternative if you don't like tofu): Squeeze all the excess water out of extra-fir, tofu, and slice into one-inch-thick slices. Rub each slice with a meat dry-rub seasoning or any seasonings of your choice. Bake at 350 degrees for 35 minutes. It keeps up to 5 days in the fridge.

 

2. Play with scissors: Use the shears to chop up cauliflower, broccoli, cucumbers, even tomatoes. Add in pre-cut matchstick carrots, beans (like garbanzo), mandarin oranges (canned, drained), Craisins, raisins, sunflower seeds and/or flax seeds. Add in the tofu, diced.

 

3. Mexi-CAN it!: Do like her and sprinkle on some cayenne pepper, chili powder, chopped onions (buy the pre-diced ones in the produce section for convenience) and Walden Farms Balsamic Vinaigrette (she and I love this dressing -- all natural ingredients, no added sugars, low in calorie and great in taste).

 

Mexi-CAN makes a big batch at the start of the week, or even on Sunday, and the chop mix doesn't wilt or get soggy if you just add the dressing on right before you eat it. Another variation she loves is a mix of baby spinach & arugula, spring mix, cauliflower and broccoli, red onions, flax or sunflower seeds, and tofu, all topped with a ton of roasted garlic and herbs, the spicy seasonings, and Walden Farms Caesar Salad dressing. When she ate it in front of co-workers this past week, it looked so good they asked where she ordered it from. Nice!

 

I don't know about you Badasses, but I cannot wait to make my Badass Mexi-CAN Chop on Sunday!

Mexi-CAN also shared with me an awesome almond butter recipe using those delicious cocoa-roasted almonds that I love in the 100-calorie packs. I'm pretty sure nothing beats peanut butter and chocolate together, but almond butter and cocoa comes pretty damn close. And her suggestion for serving it on wheat toast with sliced bananas? Holy Elvis Presley Munchies Snack!!!

 

  The Cocoa Butter Mexi-CAN Method: Blend 1 and 1/2 cups of cocoa roasted almonds in a food processor for 15 minutes, add equal and more unsweetened cocoa, depending on how chocolate-y you want it. Mix for another 5 minutes. Throw in a few more whole almonds for a chunky texture. Keeps in the fridge for about a month.

I plan to survive the week ahead on chopped salads and cocoa almond butter by the spoonful. Hey, it's all about balance, right?!

Have a great week, and come back tomorrow for: The transformative power of P90X + a big dose of determination.

Super hungry? You might need a Super Nap!

Confession: I don't always practice what I preach, including my sermon about the importance of sleep. This past week or so has been particularly egregious, and guess where the Badass gods are punishing me?

Right in my tummy!

Yep, as soon as I go a day or two without my usual sleep, I'm as hungry as a 13-year-old boy in the middle of a growth spurt. And while I'm perhaps the size of a 13-year-old boy, this is no spurt. It is, simply, an imbalance.

It is my body revolting against the fact that I'm not giving it enough rest. We are a nation, a society, of people short on sleep. We don't get enough, period. Celebrity trainer Jillian Michaels talks about the value of sleep in boosting metabolism in her awesome book, "Master Your Metabolism."

Hormonal imbalances affect our metabolism, in many cases slowing it down. And many studies have shown a link between sleep and the hormone leptin, which affects when and how long we feel full. Consider: The percentage of young adults snoozing for eight to nine hours a night is half what it was 50 years ago -- and during that time, the incidence of obesity has just about doubled.

Studies have found that after just two nights of sleep restriction, participants' leptin dropped -- and their ghrelin shot up. Guess what ghrelin is? The hunger hormone. And we don't just get hungrier, we get hungry for sweets and salty processed foods. (Confession Two: I really didn't need to dig into those organic-brand 'healthy' cheese puffs, OK? Because really, they're just cheese puffs and they don't do much for this Badass.)

It might not seem like much is happening to our Badasses when we sleep, but au contraire! During the so-called slow-wave sleep that comes about an hour after we fall asleep, the body releases growth hormones that burn stored fat. Don't sleep enough or deeply enough, and the fat-burning is disrupted. We want the opposite, right? We want our bodies burning that fat like a well-oiled machine.  

But that won't happen if we're like zombies, half-awake on a mix of caffeine and processed sugar just to get from 9 a.m. to 6 p.m. And try motivating yourself to the gym when you haven't had enough sleep. Kinda sucks, right? And odds are, you never get to the gym.

So as you convince yourselves that you really need to see this late-night marathon of "South Park" or "Law & Order," remember that most Badasses need about seven hours for optimum performance. And as tempting as it is to burn the stick at both ends all week and then try to make up for it on the weekends, the reality is you can never get that lost sleep back.

But you can set yourself on a new, better-rested path of sufficient shut-eye.

As for this Badass, I'm sick of these junk food cravings! Ugh. So tonight, after a healthy grilled pizza and wine night with the Badass Trio, I am SLEEPING! For at least seven hours!

Enjoy your weekends, Badasses. Get out there and enjoy spring! MOVE those Badasses...otherwise, they'll start saggin'. Sad but true.

Coming next week: The Mexi-CAN Chop, Kettlebell fun, and the true story of a Badass and his P90X success!

Badass Foodie finds the Green Monster!

You’ve often heard me rant and rave about the importance of eating your vegetables. Perhaps you’ve even tried a few of the recipes featured here, like roasted broccoli or pureed cauliflower, to get your fill. You’ve been trying, you really have… but it's tough!

Do you ever just wish there were a magic “vegetable pill” you could take? A way to ensure you’re “covered” on the vegetable front?

And have you noticed that when you take the time to eat right and incorporate more vegetables into your daily eating, your overall skin, hair and joint health is improved?

Today let me introduce to you, dear Badasses, my new best friend: the Green Monster.

Last week we talked about the importance of surrounding yourself with positive influences and taking in healthy information that reinforces your new healthy lifestyle. I profiled several great blogs to get you started. Many of you contacted me saying that you enjoyed reading about new healthy ideas, and some of you already have the blogs I mentioned bookmarked –- your feedback was awesome!

Today’s post on the Green Monster is a great example of the power of “Badass Reading,” and the power of the blogosphere to influence individuals for healthy choices.

You may remember Angela and her website Oh She Glows from last week’s blog. If you didn’t check out her site then, you should now. She’s an inspiring food blogger who quit her job, started her own bakery out of her house, and is finding success through her great online business and inspiring healthy lifestyle. She’s got a great sense of style and a strong sense of humor, plus fabulous recipes.

I’ve learned a lot by trolling through her blog, and the ultimate “find” from Angela's website is what she calls “The Green Monster.”

Don’t be scared off by its name – or by its appearance. A Green Monster is really just a catchy name for a green smoothie with vegetables, fruits, powders and supplements that Angela started drinking every morning.  She found, after drinking these smoothies to start her day, that she had more energy, and that her hair and nails significantly improved after a few short weeks.

Her blog is titled “Oh She Glows” for this reason, and I think it bears mentioning that when you eat healthily and take in proper nutrients, your body truly rewards you with a healthy, vibrant glow. Conversely, when we stuff ourselves with processed, convenient foods and miss out on healthy natural vegetables, our skin can often be dull and our nails brittle. Our bodies have a way of telling us something – and I promise you, it's not telling us to pick up a can of spray tan and a Red Bull.

I strongly encourage you to go to her blog or her website made just for this green drink, http://www.greenmonstermovement.com/ for more of the story.

So what makes Green Monsters green? Well, you may have guessed it, but the beauty of these smoothies is that they contain vegetables or a vegetable powder supplement that provides many of the vitamins, nutrients, antioxidants and benefits of vegetables.  My favorite, after reading Jenna’s awesome reviews on her blog Eat Live Run, is Amazing Grass Green Superfood.

This stuff truly IS Amazing. (And, yes, you can choose to completely ignore that “Grass” part of its name if it repulses you to think you are purchasing a can of pure healthiness. Just call it Amazing Stuff for now, if it helps.) I even got the Badass CEO, Shannon, addicted to Amazing Grass last year – she starts getting cranky when her can of powdered veggies runs dry, so you know this stuff has to be good!

**Note: Badass Foodie has not received any compensation, endorsement deals, freebies or even a thank you card from the wonderful geniuses at Amazing Grass in exchange for this shout-out – but she can always hope!  (I LOVE the berry flavor, too, guys!)

One scoop of this stuff provides the antioxidant equivalent of 7 servings of fruits and vegetables, prebiotics, probiotics, digestive enzymes and fiber! And believe it or not, it really tastes quite pleasant.

This powder contains vegetables such as spinach, broccoli, carrot, beet, wheatgrass, alfalfa, spirulina and more… but because it’s a powdered substance blended with many other supplements, it has a pleasant, natural, slightly “grassy” taste.

Last summer, I bought a jar and started taking my daily dose, just to see what all the blogosphere fuss is about. Sure enough, after a few weeks of adding this to my morning smoothie (or just mixing it with a little water and downing it as a quick shot on those late mornings), I noticed significant differences in my overall “glow.” My skin was clearer, my hair was stronger and shinier… and I truly felt better in the morning.

Conversely, when I got a little lazy on my Green Monster habit during a hectic time a few months ago, I absolutely noticed a negative difference in my overall skin vitality and energy levels. Hey, it may not be scientific, but that’s proof enough for me. I'm now a Green Monster convert!

I still advocate getting your veggies the “old fashioned” way – and there will be plenty more recipes to come – but I think that adding a little Monster to your mornings can be of great benefit. 

So, how do you make your Monster? Any way you choose!

Angela’s got some great ideas on the recipe section of her website.

Here’s a typical morning Green Monster recipe for me, though I usually adapt depending on what I have on hand. You notice that I essentially make a smoothie (I love berries, especially in the summer) and just throw in an extra scoop of Amazing Grass. I also like to use up whatever vegetables I have on hand -- occasionally a handful of spinach or kale -- and throw that into the blender as well. I know that sounds crazy, so just take baby steps, Badasses…. You may be juicing up a produce section before you know it!

Kirsten’s “Purple” Monster

• ¾ cup of frozen berries
• 2 – 3 pieces of frozen banana
• ¼ cup of orange juice or almond milk
• 1 scoop of Amazing Grass Green SuperFood
• 1 scoop of maca powder (a post to come on this later)
• 1 packet of splenda or stevia for a bit of sweetness
• ½ scoop of protein powder (optional)

Blend and enjoy!

Coming tomorrow: The connection between sleep deprivation and hunger...

The Badass Journey, in Baby Steps

Going from zero to 100 mph in mere seconds can be kinda scary. Enough to make us stay off the road altogether.

The same holds true with the Badass Journey. If you try to go from a junk food-eating avoider of exercise to the Lance Armstrong of clean healthy living, odds are you're setting yourself up for a bad fall.

So why not just get on the road and start off with baby steps? You Badasses have probably gathered by now that I don't advocate excess, and that applies to excess (overzealous) effort early in the Badass Fitness journey. It's better to start slow and steady and build momentum for a strong finish than to sprint out of the gate and lose gas halfway through.

So today, I share some Badass Baby Steps. They're useful to newer Badass recruits and veteran Badasses as well. Just remember: The goal is to get to the goal - not to burn out in the beginning and never get to the goal.

Badass Baby Steps 101:

1. Make gradual replacements

• If you love whole milk, skim milk is going to taste like crap if you switch right from whole. So go from whole to 2 percent, then lowfat, then skim.
• Try turkey bacon or lower-fat regular bacon.
• For omelettes or fritattas, go from 3 whole eggs to 2 whole eggs and an egg white, then to 1 egg and 2 whites, and then all whites or even Egg Beaters.
• Go from regular mayo to light to fat-free, in baby steps.
• If you're a 4-Coke-per-day drinker, start by replacing one of those Cokes with a bottle of water flavored with Crystal light or with light cranberry juice. Over time, keep replacing those Cokes until they become a rare treat.
• Add one piece of fruit or one vegetable to your daily eating regimen, and each week add another until you're getting ample servings. (Bonus: These are nutritionally dense but calorie-light, so you can eat lots more of these than Fritos without damaging your progress!)

2. Give yourself 15 minutes

• So you think you simply cannot handle exercise. Maybe it's been too long, or maybe you've never tried. But remind yourself: You can anything for just 15 minutes. You can do just one set of an exercise.
• Watch what happens after you get through those first 15 minutes on the treadmill (even at a walking pace) or through that first set of bicep curls. See how you feel after a 30-minute walk each night after dinner. It's called confidence. You realize you've done what you thought you could not do.
• And that means you can do it again, and maybe for 20 minutes or for three sets. Remember Badass Bertsch? She started out just like that, and look at her now!

3. Play tricks with the alarm

• There was a time when waking up 'early' for me meant any time before 7:30 a.m. But I gradually forced myself to wake up earlier and earlier, and today I wake up most weekday mornings at 5 to 5:30 a.m. I don't always like it, but several years ago that wakeup call would have been unthinkable to me.
• So start by setting your alarm 5 minutes earlier each morning, or every other morning. By doing this in baby steps, you will reset your body's clock so that you aren't still wide awake at midnight - and you are ready to wake up and get your sweat on at an earlier hour.
• This is a key change, because while some people are and always will be night exercisers, you're more likely to keep to a routine if it's in the early morning before work and schedule snafus get in the way.
• I also set my bedside alarm about 10 minutes earlier than the actual time. This does two things: It allows me to set the alarm at a slightly less 'ungodly hour' (5:15 a.m. just seems more reasonable that 5 or 5:05 a.m., no?) and it also allows me to hit snooze once and still be to the gym on time.

4. Find excuses to move

• Park far away. Walk to your co-worker's desk instead of sending him an instant message. Take the stairs. Walk for charity.
• So much of society's problems with weight gain are the result of not just excessive crappy food - but the fact that we can do all sorts of 'tasks' now without lifting a finger or taking a step.
• That means you have to create opportunities to move.
• So just DO it! Just move, one baby step at a time.

5. Accountability

• Nothing motivates like knowing someone is waiting on you.
• So find a friend or loved one to take those steps with you. If you have a workout partner, you will hold each other to that 6 a.m. weightlifting session.
• Every morning, I see a few sets of men and women who shuffle in at the same early hour to the gym. I'll bet they would sometimes rather be sleeping, but they show up because someone counts on them to show up.
• So get a workout partner, and create two Badasses at once!

Coming tomorrow: Badass Foodie takes on the Green Monster?!!?

How Badass is your workplace?

As you head into work this morning, you'll no doubt be faced with the donuts in the breakroom or some random leftover birthday cake that someone just HAD to bring in to share.

But before you reach for your share, ask yourselves: What's the pulse of your workplace? And can it be healthier, more Badass?

The answer is important. The benefits of a healthy workplace go beyond the cosmetic. Wellness in the office isn't just about having a svelte staff -- far from it. It's about having a staff that is active and energetic, a staff that pushes itself to higher heights -- both with work projects and with themselves.

Florida Trend, in the survey/questionnaire for its annual and much-coveted “Best Companies to Work For” rankings, asks applicant companies whether they have an employee health and wellness program. A “yes” answer boosts a company’s chance at a top ranking. That's a sure indication that company wellness is not just a passing fad.

In just a short time, I have seen the benefits of a healthier workplace. Four weeks ago I started the Mountaintop Wellness Program at Moore Consulting Group, where I recently joined the marketing and public relations team as a Director.

The voluntary program features everything from healthy potlucks to food logs and walking challenges. In the weeks to come I’ll invite the team to one of my indoor cycling classes and boot camps out at Doak Campbell Stadium in Tallahassee. A couple of weeks ago, I hosted a "Fridge Spring Cleaning" to get the junk out of the fridge -- but not before explaining why it needed to go. (The staff was actually quite appreciative, but we also have a good sense of humor at Moore, as you can see by the captioned pic at right.)

So guess what is happening, a little bit more each day. at Moore? My co-workers are paying attention to what they eat. They're stopping by my office to ask me about a diet plan they're thinking of trying. They're proudly showing me the healthy lunches they bring in. My office is near the kitchen, and sometimes I overhear them talking about their healthy choices. They can't see me, but I'm smiling.

They're also exercising. One co-worker took an indoor cycling class for the first time, and on Saturday there she was at Badass Boot Camp with another Moore co-worker. Awesome.

She was sore on Monday, but do you know what she told us during a staff lunch? "I'm proud of myself." Those are four incredible words. Others have taken my cycling classes and are training for 5Ks and even a half marathon. Now how Badass is THAT??!

So what's the state of your workplace? Badass or Slack-Ass? And what are you going to do about it? You don't have to wait around for someone else to start a wellness plan. Start it yourself, and watch how quickly your co-workers follow the Badass leader...

Coming tomorrow: The Badass journey, in Baby Steps

Be a Badass Road Warrior

I'm not a believer in excuses, especially when it comes to fitness and exercise. If you simply don't want to get up and get your sweat one, fine. Just be honest and say so.

But spare me the laundry list of excuses for why you 'can't' or why you 'just don't have time.' Even if that exercise is only 15 to 20 solid, Badass-to-the-wall minutes on a hectic day, find a way to fit it in. It's better than having done nothing at all.

When you have a fitness strength or weight loss goal or a competitive race coming up, finding time is especially important if your job requires regular travel.

Your exercise and fitness routine needs to be just that: a routine, done regularly. No matter where your job requires you to be, or for how long.

A fellow Badass who travels frequently for work recently asked me about the best strategies for being a "Road Warrior," or a Badass on the Go.  So today I share several suggestions, and a "hotel room workout," for all of you Traveling Badasses. (No, not THAT kind, Badasses! Geez get yer minds outta the gutter!)

This workout uses your body weight and a couple of typical finds in a hotel room: A desk chair and an ottoman. If your temporary digs have a great or even decent workout room, even better. Use it. And zip it with the excuses!

Ok, here we go:

Road Warrior 101

• Research: Before you book your hotel, research its workout facility. Some hotels have pretty Badass offerings that will ensure you can stick to your home routine. And research the surroundings: Are there good running routes nearby?
• Get it out of the way: If you're there on business, odds are the day begins with breakfast and is busy with meetings through dinner. So take advantage of the front desk wake-up call and set it early enough that you can fit in at least a brief workout before the day starts.
• Don't veer too from your home diet: If you usually have a banana, a protein shake or protein bar before you workout, bring a supply along to last for your trip -- or buy some when you arrive and stash it in the hotel mini-fridge. If you usual eat oatmeal for breakfast, make it in your hotel room with an oatmeal packet, one of those coffee mugs they supply, and hot water from the in-room coffee maker (Just pour water in and turn the power on, leaving the coffee and coffee filter out). And when you're having that client or boss dinner, consider the next morning's workout plans as you consider another glass of wine or a heavy entree.
• Make do, be flexible, and be creative: Listen, the travel and work gods may well conspire against you during your trip. So it's up to you to find that inner Badass mojo and just make do. Maybe that means waking up earlier than usual or ending the day with a workout -- or doing a "quickie" in between that last afternoon meeting and the working dinner. Whatever. Just find time, even if it's only 15 or 20 minutes.
• Pack toys: Those resistance bands and smaller bands don't take up space in your luggage or carry-on. They fit right into your briefcase, in fact. So pack them and use them. Side lunges, biceps curls, shoulders -- the possibilities are endless. All from the comfort of your hotel room.

OK, now let's get to work with this Badass Road Warrior Workout:

1. Pushups, 25: Do regular pushups, knees up off the ground, or do pushups with knees on the ground.

2. 30 seconds of high knees, 30 seconds of mountain climbers

3. Tricep dips, 25: Using the desk chair as your 'bench', put your palms at the
edge of the chair (fingers facing forward, elbows close to your side.) Do 25 dips, keeping your legs out front with knees slightly bent and your butt close to the chair.

4. 30 jumping jacks

5. Descending pushups, 25: Put your feet up on the ottoman and walk your hands out on the floor until you're in pushup position. Do 25, keeping your hands slightly wider than shoulder width apart.

6. 30 seconds of jump lunges

7. Descending tricep pushups, 25: With your feet on the ottoman, get into pushup position except keep your hands closer together. Lower down and push back up with control, feeling the work in your triceps more than your chest.

8. Squats, 50: With feet hip width apart and the chest up, lower down into a deep squat and come back up for 50 reps.

9. Alternating lunges, 50: Start in a standing position, feet hip width apart. Step the right foot forward and lower into a lunge. Your torso should be upright, and make sure your knee isn't bending over your toes as you lunge. Step back into starting position and lunge with the left. Do a total of 50, or 25 on each side. 

10. Clock lunges, 25 each leg: Imagine you're standing in the middle of a clock. Lunge forward with the right leg into '12 o'clock.' Step back and lunge the right leg to the right side, or '3 o'clock.' Now lunge it back to 6 o'clock, and last lunge it back and to the left - 9 o'clock. That's one rep. Do 24 more.
Repeat for 25 reps on the left leg.

11. Jump lunges/split jump, 30 seconds: Start in a lunge position, right foot lunging forward. Jump up, and in the air switch your legs so that you land with the left foot lunging forward. Keep the chest up, jumping with control.

Now repeat the circuit once or twice more, depending on when that meeting is.
And if they're serving fruit and danish at that meeting, opt for the fruit. Your
Badass will thank you for it!

Coming tomorrow: How Badass is your Workplace?