Badass Fitness

Must-Have Training Plan for that Summer Adventure

Some vacations require more planning than others - and not just when it comes to deciding which shoes and how many outfits to pack.

A former co-worker has, as she put it, "let my sister talk me into" hiking a mountain in Oregon this summer. To be exact: The sibling duo will be hiking up South Sister, Oregon's third-tallest mountain. One website's description of South Sister: "The extremely difficult trail to the summit of South Sister gains a staggering 4,900 feet of elevation in 5.5 miles."Ouch. Not exactly a stroll in the park.

She wrote to me last week, from Tampa Bay, asking for advice on how she can physically train for her summer adventure beyond putting the treadmill on its steepest incline and running like the wind. She also recently found a four story parking garage where she can walk the ramps - and the stairs.

So what else can a future mountain hiker do to get the muscles - and heart - ready for nearly 5,000 feet up and the same distance back down?

1. Tackle the stairs, with resistance: Hiking up a mountain doesn't happen while holding a dainty clutch purse. It requires lugging a backpack filled with supplies that will likely weigh 20-plus pounds. So find a local stadium, garage or even the stairwell in a downtown office building and do multiple sets of up-and-downs with a weight vest or packed backpack that matches the weight you'll be carrying up that mountain. This works with ramps, too. You will build leg strength, back strength and endurance. Recommendation: 1 to 2 workouts per week, beginning with 30 minutes and building up to one hour by a week or two before the trip.

2. Interval Cardio Training: Because there is less oxygen at higher altitudes, we feel more winded doing any sort of physical activity in those conditions. But increasing your aerobic capacity and endurance, and even pushing your upper limits with anaerobic bursts that leave you breathless, will help make the top of that trail more bearable. This particular South Sisters mountain in Oregon is just at the bottom range of what is considered "high altitude," but especially for someone used to flat Florida, the change could physically impact performance if a hiker isn't conditioned. Recommendation: Indoor spinning class incorporating endurance bouts as well as sprints into resistance - for building cardiovascular AND leg strength. Also, try a 30-minute treadmill sprint workout going one minute moderate incline, one minute very steep, walking fast or jogging. 1 to 2 of these workouts per week.

3. Lower Body Strength Training: Weight-bearing exercises (lunges and squats with dumbbells, quad extensions, leg presses, etc.) as well as strength training using your own body weight (walking lunges, wall sits, step-ups on a bench or step, etc.) will build muscles in your quads, hamstrings, glutes and calves to power you up that mountain trail. Recommendation: Once a week, try the workout below or one of the recent ones posted on the blog, here and here:

• 25 walking lunges, holding dumbbells of challenging resistance (or start without weights and build up)
• 25 squats with dumbbells
• 25 sumo squats with dumbbells
• 20 step-ups on a bench, right side and then repeat on the left (with dumbbells)
• 25 jump squats
• 1-minute wall sit
• Repeat the circuit above two more times

Coming this week: A few tricks for keeping your hydration in check...and a 15-minute, no-excuses, 500-reps (yes, you can!) workout!

A few fit essentials for your holiday travel carry-on

Toothbrush? Check. Toiletries? Check. Underwear and socks? Got it. Whether you are traveling by plane, train and automobile, the list of must-pack items for the carry-on or overnight bag is pretty standard.

But if you've got fitness on the brain, there are a few extra items to add to the list. Even this week and next, amid Christmas and New Year's, we can keep on the Badass path as part of those 2012 (new and continuing) Resolutions by packing smart.

So here are a few essentials, and this applies to travel any time of year - though especially during the gluttonous holiday season. I, for example, will be fed ample amounts of meatballs, pasta, cookies, and other things I don't usually eat this weekend by my Irish-Italian grandparents. So Tabata drills are on the menu, too.....

Badass Carry-On Essentials

1. Fitness magazine or book, or Kindle loaded with fit reading: Out of sight, out of mind works in reverse, too. If you are reading about exercise and healthy eating while you travel, it keeps wellness on the brain - and maybe induces a healthy amount of guilt. I don't know about y'all, but the last thing I want to do after I read Oxygen,  Shape or Jillian Michael's latest book is sloth around on the couch eating a third serving of Grandma's Cinnamon Sour Cream Coffee Cake.

2. TRX, or resistance bands: The beauty of the TRX or resistance bands is, you can bring them anywhere and use them anywhere. They weigh very little and take up little space. Yet they are all you need for a challenging workout, be it a quick 15 minutes or 45.

3. Healthy Snacks: Airports and rest stops increasingly offer better eating choices. But it doesn't hurt to have insurance. So pack almonds, turkey jerky, granola bars, fruit, string cheese and other portable snacks so that you have a healthy choice when hunger hits. I also pack a few Emergen-C packets to help ward off plane and other germs, as well as Crystal Light Pure flavor packets to make water taste less boring.

4. Sneakers and workout clothes: No explanation needed. If you pack it, you have just taken away the excuse of, "But I don't have my clothes and stuff."

So happy packing and safe travels, everyone. Happy New Year, and get ready for some great blogs to kick off 2012 strong!

Road Trip Tabata: 16 minutes strong!

Travel can quickly put a kink in the armor of even the most regimented fitness devotees. But when your Badass Journey is truly a lifestyle journey, it means finding a way to fit in fitness - even under less than ideal circumstances. Even when it is easier to just skip that workout.

So many of us lead busy lives that conspire to keep us inactive, fast food-eating not-so-Badasses. But we are also determined and strong. So even when life sends us packing, we pack our sneakers and gym clothes. Can I get an Amen!?

Today I have to travel for work, and will wake up tomorrow morning two-plus hours from my familiar fitness surroundings. The solution: A hotel room workout that requires just me, a desk chair and 16 intense minutes.

Yes, it is Road Trip Tabata! Many of you have done Tabata, so you know this high-intensity interval training does not tickle. But you also know it is effective. So here is a very simple but challenging one for the road - a portable, quick workout that fits into your packed schedules.

And if you are pushing through this before the sun comes up tomorrow morning, know that I will be right there with ya!

ROAD TRIP TABATA

Warmup

30 seconds each of the following:

• Jumping jacks
• Running in place, high knees
• Squat jacks ( a jumping jack that slows down and ends in a sumo squat position)
• Mountain climbers
• Repeat all 4

Tabata 1 (Cardio)

• Jump squats for 20 seconds, rest for 10 seconds. Repeat three times for a total of four rounds.
• Right leg jump lunges for 20 seconds, rest for 10 seconds. Repeat the right leg for a second round.
• Left leg jump lunges for 20 seconds, rest for 10 seconds. Repeat the leg for a second round.

Tabata 2 (Strength)

• Regular pushups for 20 seconds, rest for 10 seconds. Repeat seven times for a total of eight rounds. (Note: With each round, it is likely your arms will fatigue and you will fit in fewer reps. No worries, so it goes with Tabata! Do what you can.)

Tabata 3 (Cardio)

• Burpees for 20 seconds, rest for 10 seconds. Repeat three times for a total of four rounds.
• Basketball hoops for 20 seconds, rest for 10 seconds. (Squat low like you're poised to shoot from the free throw line, and then jump up as you lift your arms up to make the basket). Repeat three times for a total of four rounds.

Tabata 4 (Strength)

• Tricep chair dips (or use a bench) for 20 seconds, rest for 10 seconds. Repeat seven times for a total of eight rounds.


Coming up: Badass Eats - recipes from fellow recruits that prove green doesn't have to be boring

 

A few Badass lessons from 'Where the beautiful people live'

Even a weekend getaway vacation can provide helpful perspectives on fitness and healthy living.

I recently returned from Miami Beach, a destination place often referred to as "where all the beautiful people live."

It turns out there are some very beautiful people there, and the pressure to
look Hollywood-camera-ready at all times helps promote a more active lifestyle. Certainly plenty of Miami Beach dwellers take this pressure to extremes, but I came away with a few helpful lessons that are helpful to the Badass Journey:

Lessons from Miami Beach

1. Bring your gym outside: Most days of the year, the weather and scenery in Miami Beach are ideal for outdoor fitness. People there take long beach walks, they jog the boardwalk along the beach, they rollerblade or swim or cycle in the ocean-scented air. I ran along the beach boardwalk three times during my stay, and it was the type of energizing exercise that doesn't feel like work. It just feels exhilarating.

2. Eat tropical, eat in season, eat local: Even the mojitos in Miami Beach feature fresh fruit. Fish is freshly caught and topped with mango salsa. Salads are abundant. Vegetables don't seem like an obligatory "health food" because the warm tropical climate makes your body want real food that is fresh and vibrantly colored. If we ate like this more often, being lean and fit would not be a challenging chore. It would just happen naturally. Real living, real eating, real health.

3. Let fashion influence your fitness: Fashion designer Versace lived here. Actors and supermodels vacation here. Go to any Miami Beach hotel on any given day, and odds are you'll find a fashion photo shoot in progress or on the schedule. Fashion permeates Miami Beach. And we all know fashion favors more single-digit sizes than double-digits, more tight button-downs for guys than loose polos. We could give in and lament, "I'll never look good enough to wear clothes like that."

But why not the fitness gauge as our motivation gauge. I train the owner of my favorite local Tallahassee boutique, and I'm not really joking when I remind her, "We've got to keep it in shape for all of those awesome summer clothes in your store."

4. Turn any insecurities into competitiveness and motivation: People really are beautiful in this little corner of the Sunshine State. It seems like half the people on Miami Beach just tan and work out all day. Tough life, right? This can make many of us feel inferior. I had several of those moments during my stay.

But the Badass solution is to flip such insecurities on their head and use them as fuel for motivation. Don't just whine that you don't have a six pack like the Brazilian hottie - add extra crunches and clean up your eating. Odds are, she works for that figure. Maybe you'll have to work harder. So work harder. It's what Badasses do!

5. Strut the bikini, literally and figuratively: It seems like everyone in Miami Beach walks around in bathing suits. I was struck - and impressed - by how many men and women strutted with confidence down the beach and boardwalk, most of them NOT a perfectly shaped "10." I think that's totally Badass. Because guess what? We come in all shapes and sizes, and half of being a Badass is possessing the
inner confidence that - in my opinion - sets the foundation for personal strength, determination and total wellness. So strut your "inner" and actual bathing suit.
 
Bonus lesson: Age naturally. Do not become a human Barbie or Ken doll. I saw far too many of these. Fish lips, shiny overly facelifted faces. Gigantic plastic breasts. It is not attractive. It, in fact, looks ridiculous. My Grandma is one of the most beautiful Badasses I know. She was a model who spent plenty of time on Miami Beach back in the day. Today she is almost 80 and has never let a needle or knife near her face or body. And she is still stunning, down to every wrinkle and soft curve. THAT is beauty.

Coming this week: Summer is officially here! Time for the Summer 2011 Badass CEO Favorites unveil...And a pushup challenge for all - can you count to 2,000???

Planning summer vacations? Make them active!

I read recently in one of those gossip/fashion magazines (seemingly the only reading material offered near the treadmills at the gym) that laze-around-by-the-pool resort vacations are "out." What's "in" are active vacations. Think of market tours and cooking schools in France, hiking in Oregon, kayaking in the Carolinas, horseback riding in the Dakotas.

I doubt the "IN" versus "OUT" conclusion was the result of anything very scientific, but this Badass absolutely approves of the sentiment. As we plan our summer vacations, we should stop thinking them as a vacation from the Badass lifestyle.

An active vacation can still be a restful and relaxing one -- after all, just getting away from work e-mail, deadlines, household chores and daily life tedium is the best way to bring stress levels down a notch or two!

I say we take a cue from all of those summer camps we enroll kids in from June through August. Go on vacation, but DO something.

A friend of mine is doing a biathlon event with his brother in San Francisco in July - literally swimming from Alcatraz to San Fran land, then running to the finish line. Yowza! Yes, it will be hard work. But they're also turning it into a vacation, with plans to spend a few days in the city after the race to enjoy it.

A co-worker is vacationing in New Mexico in a few weeks, and already she plans to do lots of hiking and even llama-riding (I am not making that up, and I can't wait to see pictures!) A reporter at the St. Petersburg Times newspaper where I used to work has multiple marathons under his belt, and he uses the races as "excuses" to visit great cities. He runs, then he stays for a little R&R.

My former editor goes to Vegas every year - the truth is he loves the bright lights and casinos, but he also "atones" by timing his visit to the marathon, which he dutifully trains for in the months leading up to it.

A few tips on making vacation more Badass:

1. If you're in a big city with mass transit and great eye candy, hoof it. Ditch the car, and walk from subway station to subway station or light rail or trolley stop. If you zoom from place to place in a car, think of all the cool stuff you're missing out on.

2. Embrace where you are: If you're taking a road trip through the Midwest, why not make pitstops for horseback riding, hiking, etc. And why not learn to waterski or surf if you're headed somewhere warm and surrounded by the ocean? Vacation is about exploration as much as relaxation. So get out there and explore!

3. Learn something new:  Keeping the mind active is just as important as moving that Badass. Sometimes, the two go hand in hand. A friend of mine is headed to France with her husband in July, and she has booked time with a local chef who is going to bring her market-shopping and then teach her what to cook with all that fresh food. 

I don't know where I'm vacationing to this summer of my 33rd birthday, but I know I won't be sitting around on my Badass the whole time! And I have a long list of things I want to do: hike, learn to surf, learn to sail, explore great cities on foot, the bucket list goes on and on....

Coming tomorrow: Badass Boot Camp plays hard at track and field!

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?

Navigating airports, road trips and rest stops like a Badass

Badasses, there is a pattern to our Friday Confessionals and general lamentations of food decisions we later regret. Often, the food is eaten while traveling -- be it from kids' soccer matches to dance lessons, or from one business stop to another. We do it while driving and while flying. We do it while waiting for our flights or while waiting in the car for the kids' practice to end. Dunkin Donuts, ice cream cones, the rest of their half-eaten french fries -- we munch it all.

So what does this Badass Army do when a bad habit forms? We break it by planning better and finding better alternatives!!! Airports and even rest stops and fast food drive-throughs offer better choices than ever - so we don't have that excuse anymore! Nope. We need to just suck it up and start making the right choices. Otherwise we're negating all the hard work we do on those runs, bicycle rides and gym workouts.

I found myself faced with lots of good and bad choices when I flew to and from London a couple of weeks ago. It was a nearly 12-hour journey by air from Tallahassee to the home of Queen Elizabeth, including a 9-hour flight from my Dallas connector to Heathrow airport. That is a long time to sit and be bored, which often leads to boredom-induced eating. The long flight also meant the airline would serve a meal onboard (dinner on the way there, lunch and a snack on the way home).

Airline food is heavy on salt, bad carbs and fat, light on veggies and fruits. Little wonder that the airline stewards and stewardesses were lamenting to me, and asking advice, on how to shed the weight they've gained while working these flights. (Yes, I directed them here to Badass Fitness!)

  For my flight, I planned ahead and made a goody bag that would have made the Badass Foodie proud: A grilled chicken breast, almonds, a banana, 2 hard-boiled eggs, protein bars, and raisins. I ate a smoothie of almond milk, protein powder and berries before I left for the airport.

When the stewardess put the "dinner" on my tray, it was as expected: White flour pasta with a few pieces of chicken on top in some sort of salty sauce, a "salad" of iceberg lettuce and radishes, a roll, crackers with a cube of cheddar cheese, and a banana cake. So here's what I did: I ate the salad with very little of the ranch dressing, tried a few bites of the chicken and decided "ewww." Then I busted out my chicken breast and banana and almonds, and had my meal from home. And I drank lots of water. The result: I didn't feel bloated and lethargic when we got to London.

On the way back, I had time in Heathrow and noticed a lot of good airport choices: Starbucks has sandwiches and salads and fruit and cheese plates that are a far cry from burgers and fries. The one in London even had hummus and carrots and a tuna nicoise salad. THAT is the right choice over the fried chicken sandwiches sold next door, or even the mayo-heavy chicken salad on white bread sold at many airport spots.

I got the carrots and hummus, and at a British place called EAT I got this great sprouted salad with soybeans, cranberries, tomatoes, almonds and other good stuff. EAT also had a LIGHT tuna sandwich on wheat, "less than 5 percent fat" the label bragged. And they had a veggie and mozzarella sandwich, even a low-fat turkey and cranberry on whole wheat bread. 

But on the walk to EAT, I passed all sorts of temptations. And in a certain moment, I might well have chosen the danish at Starbucks instead of the skinny latte. Which is OK sometimes. But most of the time, we need to be making the better choices.

Here's my list of go-to snacks to bring with you in your carry-on, in the car, and on the road:

• Almonds
• Raisins
• Baby carrots or carrot sticks
• Low-sugar protein or energy bars
• Fruit -- bananas, pears and apples travel well
• Low-sugar whole grain cereal like Honey Nut Cheerios (I like snacking on dry cereal, though not everyone does)
• Portable one-serving protein shakes
• Low-fat cheese sticks

WE have control of what we put into our Badasses, even while travel schedules conspire to control us. Your Badass is only as strong and lean as what you use to fuel it. So even at the airport and at the turnpike stop, remember that. You'll be glad you did the next time you step on a scale or slink into those jeans!

Coming tomorrow: Spring is almost here! Why not sculpt your Badass by training for a 5K or 10K? I'll help you get ready for race day...

Friday Confessional, London edition: Pints and chips!

I sinned, and I sinned again. The next day, I kept at it. The best part: This Badass Fitness CEO enjoyed every minute!
I was on vacation in London, bloody hell, and I was reveling in the gluttony!

Being a Badass is about health and fitness, but it's also about enjoying life. Moderation is the rule of thumb for everyday eating, but on a vacation abroad? Pffft! Pour me another pint, mate!

So I'm going to use this week's Friday Confessional to lay out all my London indulgences. Maybe mine will make yours seem like a week of carrots and hummus by comparison. Maybe you had an "off week," too, and it will remind you that you're not alone.

Above all, I hope it drives away any notion that we must always be perfect on the road to Badass. We do not have to stick at all times to egg whites, grilled chicken and oatmeal. That's just existing. It's not living.

We are real people. We have social events, mood swings, and wicked cravings. We are allowed to treat ourselves and sometimes let the cravings have their moment. (There's me, below right, providing cover to this sculpture of "Victorian Athlete," 50 A.D., housed in the British Museum.)

Which I did this week, in full force. See for yourselves:

Forgive me, Badass Blokes, for I have eaten and imbibed a bloody lot! Every day was more calories than usual, and far less exercise beyond the walking about the city. I ate buttered toast and eggs for breakfast most mornings from Sunday through Wednesday, which would prove to be the cleanest and healthiest meal each day. Then: deliciously downhill!

For lunch one day after seeing the Tower of London I ate a big burger and "chips," fries doused with vinegar and salt. Then chocolates and shortbread cookies in the afternoon, and a big Thai meal for dinner (in my defense, there was a papaya salad as part of the meal). And chocolate and cookies again after.

The previous day? Well, I was in the Harrod's "food hall," a Harry Potter-esque dining hall where you can buy everything from cupcakes,  gourmet truffles and gelato to pizza, falafels, sushi, cheeses, and huge sandwiches filled with all sorts of Confessional-worthy ingredients.

I did not stop at the moist banana cream cupcake from Lulu's. Nope. I just moved onto a few chocolates and then a cup of gelato during our hours in the luxury megastore. That was AFTER the lunch of a meat kafta and lamb from the Lebanese counter. I did at least get a blood orange salad with manchego cheese - my daily fruit??? Sorta??? Ok, not really.

Dinner that night was Indian, one of the best little holes in the wall I've ever found in the U.S. or abroad. I fully engaged the taste buds and stomach here -- lots of naan bread with raita sauce, and papadom with chutney and this other spicy eggplant spread.

Then I cleaned my plate, a chicken tikka-like dish that came on a sizzling plate with onions and peppers and tomatoes -- and a whole lotta cooking fat/oil. It was so so good. Dessert? Hard cider at a nearby pub. Roll me back to the hotel, please!

Sooooo do I regret any of this? NOT. AT. ALL. It was a great time, and why go to London and eat like a frugal spinster!? Boooriing. 

Speaking of, I did at least go to one Spin class in London (just to say I've done Spinning in London!) and walked everywhere. Fave destinations: The Tower of London (top picture) and St. Paul's Cathedral (at left) where I walked up nearly 600 stairs to the top and back down. Amazing view of the city! And yes, all those Spinning classes and stadium workouts helped!

Now I;m back, and vacation and play time is over. Like all of you Badasses, I know how to get back on the right eating track even after veering so far off.

I'll start this morning with a protein fruit smoothie made with almond milk.  And yes, there will be many salads and lean fish and poultry meals this coming week. Oh well! The gluttony of London is worth a few days of eating strictly green and clean.

Remember the formula, Badasses: Moderation and balance. Clean eating most of the time "balanced" with the indulgences that give us great memories and put smiles on our tastebuds.

Now, I know you all think you've escaped the Friday Confessional. Not so fast. I still want to know yours. I was simply away from my computer until last night, so there wasn't time for me to beg you Badasses for your confessionals earlier in the week.

Don't leave me hanging and feeling like a total solo glutton! Write your confessions, thoughts, and comments in the comment section below. Or e-mail me at shancola@aol.com and I'll include it in the Monday Mailbag.

Tell me about this week's eating and exercise, tell me about your best past vacation "sin." Beignets in New Orleans? Biscuits and gravy in Savannah? Six pints a night in Ireland?

Coming next week: A Badass indoor cycling routine, with one of my class mixes; how exercise grows your brain; a 10k training regimen; and another treat from the Badass Foodie!

What a Badass first day in London!

Whew! This Badass only has four full days in London, so I packed a lot in today -- just ask my feet!

Inside the British Museum I saw 5,000-year-old mummies, ancient sculptures and a Greek temple. AT the British Library I saw the Magna Carta, faded handwritten notes from Jane Austen, and even lyrics  scratched by the Beatles on the back of old paper. In a word: Badass! And tomorrow? Harrod's and the Tower of London by day, and the musical Wicked at night.

I started off this morning with a Spinning class, if only to say that I've been Spinning in London. The class did not disappoint. And I must say, hills and sprints led by a cute guy with a British accent is a lovely way to start a Cheeri-o day!

But as we trekked around this city, block to block and between Underground (subway) stations, I kept thinking, Thank goodness I'm fit. Because my time is precious here, and I frankly don't want to be resting my feet when I could be seeing amazing things. I had to sprint through Dallas airport to make my London connector thanks to a delay from Tallahassee, and as I reached the gate right before they stopped boarding, I thought, Well this is where those stadiums and Spinning classes pay off!

So as you try to muster up motivation to work out, remember the practical benefits: It will make you stronger and better able to enjoy life. Not just to exist through life, but to really truly LIVE IT. From one end of the globe to another.

Oh, and a big benefit of a day spent walking and exploring is this: Fish and chips, with a big pint of hard cider, sans any calories guilt. Bloody right!

Ok, Badasses, enjoy the rest of your week, and stay tuned to the blog. There's a whole lotta good stuff I planned for you before I left the U.S.

Now excuse me while I go find a pub....

My Valentine's Day gift to the Badass Army: Love Jams

Happy Valentine's Day, Badasses! Bloody right!

As you read this, I will (hopefully) have just landed safely in London, eager to take on the city with major Badass Moxie. But I'll be thinking of you all as I explore Harrod's with my best friend and as we make our way through the city's historic sites, pubs and other highlights.

In case you wonder, yes I brought my sneakers and a couple of workout outfits! This is vacation, so I'm mostly treating it as such and not counting cardio time or calories. But how could I travel across the pond and NOT leave a little Badass Fitness sweat all over the streets?!

Still, I wanted to give you a little something for Valentine's Day. I'm a great baker, but I simply don't have a big enough kitchen or the time to make each of you my famous brownies or "everything cookies." So I made a Valentine's Day music mix, just for the Badass Army!

Work out to it. Cook a romantic dinner to it. Dance to it. Make out to it. Whatever. Just enjoy it, and stay tuned this week. As your Type A Badass Fitness CEO, I have a full week of blog posts in the queue and ready to go starting tomorrow.

I'll also try to blog from the city, just because. OK, enough of my blabbering. Dim the lights. Here comes the music:

Badass Valentine's Love Jams

• Do You Love Me, The Contours
• Single Ladies (Put a Ring on It), Beyonce
• Hot n Cold, Katy Perry
• Now That We Found Love, Heavy D & The Boyz
• Could You Be Loved, Bob Marley
• Hard on My Love, Robin Thicke
• Summerboy, Lady Gaga
• Turnin Me On, Keri Hilson
• Green Light (feat Andre 3000), John Legend
• What's Your Fantasy, Ludacris & Shawna
• I Know You Want Me (Calle Ocho), Pitbull
• Breathe Me, Sia
• One, U2 and Mary J. Blige
• Girlfriend, Avril Lavigne
• Love Song, Sara Bareilles
• My Babe, Little Walter
• My Moon My Man, Feist