Badass Fitness

This bug is contagious, and healthy! Come catch it...

There is a strong bug floating around my office. It seems to be infecting everyone. It is affecting the way we work, eat, and move. The virus is highly contagious, and it seems like it's just getting started.

It's called the Mountaintop Wellness Fitness Challenge.

Less than two weeks into the weight loss and walking challenge that I launched earlier this month, my co-workers at Moore Consulting Group are proving that competition is a good thing - and that facing new goals as a team is a great recipe for success.

It's something for the rest of you in the Badass Army to consider as you continue down your own road to a better Badass. You don't have to go it alone. And you CAN compete to win, no matter what form that "competition" takes.

The more there is on the line, and the more fellow Badasses who are "in it" with you, the likelier you all are to get to the finish. It's the same idea behind having a workout partner who meets you for your daily exercise - the peer pressure helps ensure that you show up and work, rather than just sleepwalk through the same old routine!

When I started the wellness program in my office in April, I began with high hopes for my co-workers. But even I am (pleasantly) surprised at just how enthusiastically they're diving in. It feels like they've wanted this for awhile -- all they needed was that extra push (enter me, the Badass CEO drill sergeant!)

Maybe your friends or co-workers are waiting for the same push. So what are you waiting for? Put on your Badass drill sergeant hat and start organizing something! Maybe it's the entire office, or maybe it's just you plus a few friends. Set goals. Set deadlines. Hell, have everyone throw in $20 for a big pool of cash that the "winner" gets at the end. Money motivates, people!

Consider the changes happening in just the past several weeks at Moore Consulting Group:

• Weight loss challenge participants weighed in for the first time on Monday, and they are dropping pounds and body fat. Some of them were downright giddy when their (smaller) number popped up on the scale.
• The walking challengers are waking up early for long walks, checking their pedometers regularly, and even trekking from office to office instead of using the intercom system at their desks. Every little step counts!
• One co-worker started regular sessions with a personal trainer a few months ago and has lost 6 percent of her body fat. She looks awesome.
• Our company is partnering with the cycling studio where I teach to host a daylong indoor cycling event to benefit the March of Dimes. We'll have our own "MCG Team," riding one of the bikes relay style all day.

We're also, as an office, eating better.

• After I coordinated a fridge clean-out to dump the processed fatty stuff, the fridge now has a lot more of the good stuff.
• A COnco de Mayo-themed healthy potluck a few weeks back was a huge hit (there's me, at right, unveiling the spread).
• This week, several others jumped at my offer to coordinate a weekly delivery of seasonal organic vegetables grown at a local farm. Not only will we save money on produce, but we're making an amazing investment in our health.

Another co-worker and fellow cycling enthusiast has, in the past few weeks, cut out all white flour and processed sugar from her diet. That is a hard habit to break after three-plus decades of admittedly living on the stuff, she told me. But she also says that she feels better than ever. Her glow is proof of that!

Each and every one of these accomplishments is, in a word, Badass. There is a collective conscientiousness in the office about what we're eating, how often we're exercising, and about generally trying to be more active.

Yes, donuts and bagels still make themselves into the breakroom. But they don't disappear as fast as they used to, and co-workers come to me to boast about the fact that they DIDN'T eat them. And if they do indulge, they end the day with a run around a nearby lake or an hour at the gym.

It is the kind of balance that this Badass Fitness journey is all about. And it is coming at a rapid pace, because we are doing it together. Our own little army within the Badass Army.

Hooah to that, and Happy Friday!

Now have a great Memorial Day weekend - I'll be back Tuesday with an all Badass, all Bootylicious glutes and legs routine (my antidote to the fact that I can't really do much upper body work for a few weeks)!

You work hard on that Badass, so what's your reward?

I grew up in a family that used food for all sorts of emotional substitutes and placeholders -- including as a reward for hard work.

You got straight As? Let's go get ice cream! You did so well in soccer practice today! Have another meatball!

It was all well-intentioned and driven by love, but it was not a great setup for the lifetime of health and wellness that we should be pursuing on this Badass Fitness journey.

Like so many Badasses out there, I certainly struggled with food as a teenager and college student. Fortunately, I have come to understand the importance of balance. Within that balance is allowing myself to be rewarded - sometimes with an ice cream cone, but more often with things other than food or drink.

After I set a new personal best in the Palace Saloon 5K this past spring, I treated my feet to a pedicure. After the Chicago marathon? A new pair of running shoes.

Each of us Badasses deserves a little pampering and self-indulgence after reaching whatever health and fitness goals we set. In fact, laying out rewards to accompany each milestone of our journey is a great motivational tool.

A few ideas:

• Treat yourself to a massage for every 5 pounds lost.
• Buy yourself a new pair of running kicks for every personal best you set on a 5, 10 or 15K.
• Train for a race or competition that has a reward at the finish line. As in, cash or other prizes. The fitness challenge I'm organizing at work has a first place prize of a day off, and a second-place prize of a massage. Suh-weet!
• Turn your first half- or full marathon into a vacation. Races and triathlons are typically held in some great cities. My first trip to Chicago was for the marathon (pictured at right), and if not for that I might not have ventured to what is one of America's best cities! 
• If food must be your reward, how about treating yourself to a healthy cooking class or a shopping "spree" at a gourmet/organic store?

Sooooo (here's me, a former newspaper reporter, burying the lede)...a week ago today, I gave myself a rather significant reward. Two, actually. Yep. I bought myself a new set of, um, twins. Headlights, tatas, call them what you will. Hence, my blogs earlier this week about active recovery and being temporarily sidelined.

I share this 'enhancement' information not because I have to but because it is a decision I wrestled with a lot, in terms of the self-acceptance and self-driven Badass reshaping that I talk about often on this blog.

I thought, well here I am preaching about doing the Badass Journey the real way, and yet I'm considering a fake rack? Hypocrite much? I mean, I cringe at liposuction-type procedures that people have done because they want to look fit and trim the "easy way," with all of the surgery and none of the sweat and physical perseverence.

But after much thought and honesty with myself, I went ahead and adopted these lovely twins, so to speak. Not because I think they're the key to my happiness or because I think they will bring me Prince Charming. If you're the type of guy whose gaze goes straight to the cleavage, you've got no chance with this Badass anyway.

I did it because I work hard every single day to keep my Badass strong and lean and healthy, inside and out, through wholesome eating and challenging workouts. I practice what I preach to my students and my clients, because it is what I believe in. But no matter how many pushups or chest flys I do, I can't reshape - or form - what, genetically, just ain't there. (Can I get an amen, fellow A-cups?!?)

So I decided: I just want a little cleavage. My reward for pushing my body to new challenges and pushing my fitness career to new places. In the past year I have launched this blog, formed a fitness business, earned my personal training certification, helped open a new cycling studio, and am about to launch the Badass Fitness website. I love every bit of the hard work and early mornings and late nights behind all of it. The best part? I'm not even close to being done.

You Badasses might not have made the same decision, and I completely respect that.

I'll just end with this thought: Whatever your reward is, for whatever achievement, just be comfortable with it. Be confident that you deserve something special, just for you, for wherever you are in your Badass journey.

Coming tomorrow: The health bug is contagious!

The Badass CEO, sidelined and learning to 'actively recover'

I've been on the "injured list" for a week (more on that tomorrow), and admittedly, it's starting to drive me kinda batty. If you've been reading Badass Fitness for any length of time, you probably get that I am not exactly the type to sit still for long.

I walk fast, I run and cycle fast, I write fast, I talk fast. I don't do much sitting around unless it involves sitting at a computer working and writing (or meeting friends for a drink on a Saturday night, as I did this past weekend).

This is wonderful for work productivity and time management. Unfortunately, it makes me an impatient patient. My surgery was Thursday, and here I am antsy and wondering when I will be cleared to get fully back to my Badass ways.

But I am working at this whole recovery thing, and reacquainting myself with the art of walking. Just walking. (Cue the sound of me sighing...oh, and check out how my eyes roll with dramatic flair!) Not cycling, not running sprints, not bounding up and down Doak Campbell Stadium.

Oh, these are the things I WANT to be doing. My quads are screaming for more action. My hamstrings want to feel the tension of cycling up a steep mountain. My back wants to do pull-ups. But I am telling them all to just shush and wait.

All the while, I keep walking. Every day this week, I've been walk for an hour to 90 minutes in the morning and sometimes half an hour or more in the evening. I still miss the endorphin rush of teaching cycling, but I'll be back in the saddle soon enough. And I'm reminded during these walks of the importance of active recovery.

At some point, we all get sidelined. Injuries happen, and they stink. But buck up, Badasses, and welcome to life. The Badass solution is to take care of our Badasses even as we keep them active, if only at a much slower pace.

There is a lot to be said for walking, especially outside on a beautiful night as the sun starts to set. There is clarity to be found during these walks, as the chaos of the day falls back.

Physically, walking can help us maintain weight, lower cholesterol and blood pressure, improve circulation, and boost our mood.

There are also some bootylicious strength benefits to walking on a treadmill with a steep incline at a slower pace. Hello, glutes and hamstrings!!!

This week, I've been at the gym as usual before dawn -- but instead of sprinting I am methodically hiking up my own imaginary, Badass-created mountain trail.

I share it with all of you Badass Army soldiers as a go-to workout for when you are taking an "active rest ay" from weight training and intense cardio, or for when you're recovering from an injury or the flu or a cold. Whatever it is that has slowed you down, use this routine to get back into the swing of things, even as you're letting your body heal. If you're just starting out on the Badass journey, start here and work your way up to jogging and running.

Adjust the speed here and there to challenge yourselves as needed, but remember: This is an active RECOVERY workout, key word being RECOVERY.

I actually broke a sweat on this one, and my glutes felt a lot tighter at the end of the hourlong routine. Which is, well ... Badass!

Down but not Out Badass Hike

First 5 minutes: Warmup at 3.0 mph, zero incline

Next two minutes: Bump to a 5.0 incline, 3.0 mph

Next two minutes: Bump to a 7.0 incline, 3.0 mph

Next two minutes: Bump to 9.0 incline, 3.2 mph

Next two minutes: Bump to 11.0 incline, 3.4 mph

Next two minutes: Bump to 13.0 incline, 3.4 mph

Next two minutes: Bump to 15.0 incline, 3.5 mph

Now: Go down the way you climbed up, decreasing the incline by 2.0 every 2 minutes until you get back to a 5.0 incline.

Next: Go back up, increasing the incline by 2.0 every 2 minutes until you get back to a 15.0 incline.

Repeat this up and down climbing pattern for 60 minutes, or as much time as you have.

Coming tomorrow: About that surgery...And the importance of rewards.

How to be a Badass when you're eating out

American Idol winner-turned-country-crooner-superstar Carrie Underwood recently got some flak for an interview in which she said that, to stay thin: "I don't eat out ever."

The US Weekly headline of course emphasized that quote but not the quote that followed: "Every once in a while I have a day off and I might go to a restaurant -- but no aftershow food and I keep my fridge stocked."

This Badass CEO loves that Carrie avoids fatty, late-night post-show food and keeps her fridge full of healthy options. But she's cheating herself out of some great memories and culinary experiences by avoiding restaurants.

First of all, it's important in the balance of a clean eating plan to let ourselves "cheat" now and then. A Badass Fitness reader wrote me this past week lamenting that he'd hit a wall with his clean eating, with every bowl of oatmeal and every chicken breast and protein shake just tasting like cardboard. I told him to give himself one day on the weekend when he doesn't all-out binge, yet lets himself eat the pizza or the ice cream or the fried chicken or whatever it is he craves. If he gives himself that reprieve, the healthy stuff won't seem like such self-deprivation.

We are Badass, yes. But we are also human. That means it's OK to indulge, as long as we are for the majority of the time practicing healthy moderation.

Secondly, there is no reason to avoid eating out. Hate to break it to ya, Carrie! We are Badass, right? And that means we have the smarts (especially after reading this blog!) to make smart choices as we peruse any menu.

Still, it can seem daunting at times as we're trying to lose those pounds or build muscle. Which is better? Chicken Caesar Salad or a steak? Today, I give you a few tips on Badass-Approved Eating Out! Keep the list in your wallet or your car if need be. Or memorize it! Your Badass will look better for it...

Badass-Approved Eating Out 101

1. Ban the Bread Basket: If your server tries to leave bread on the table, just say "No thanks." Would you rather spend those calories on bread, or on your actual meal? Life is all about choices and priorities. Bread before the meal can be sacrificed. Let it go.

2. Appetizer as Entree: Most restaurants' appetizers are ideal as an entree serving for one, while their entrees are big enough to feed China. So consider ordering an appetizer (preferably not fried) with a dinner salad, and call it a meal. At Kool Beanz, one of my favorite restaurants here in Tallahassee, I often order a salad with their spicy black bean cakes appetizer. And I never leave hungry.

3. Divide and Conquer: If you do order an entree, box up half of it before you even dig in. Odds are, half is plenty filling. Plus you get a bonus meal for the next day. Cha-ching!

4. Know the Landmines: The menu descriptions of entrees often say a lot about the likely fat and calorie content. So choose things described as "grilled," "blackened," "sauteed," and "wine sauce" over items with buzz words like fried, battered, creamy sauce, glaze, pesto, etc. The creamier and more breaded it is, the higher it is in fat and calories, as a general rule.

5. Not all Salads are Created Equal: Caesar Salad. It sounds so light and refreshing, right? Except that the Caesar dressing adds hundreds of calories and umpteen grams of fat, making the salad a far worse choice than something like a 6-ounce filet mignon with baked potato. And that taco salad? Well, it's less salad than it is fried tortilla with sour cream, cheese and fatty ground beef. So look for salads that have grilled meat or fish, and consider opting out of the cheese or fried wontons or whatever else the chef gets creative with. And always, always, remember the sixth Badass Commandment: Thou shall order the dressing on the side.

6. Bank on It: If you know you're eating out that afternoon or evening, plot the rest of the day's eating accordingly. That means you DON'T order the trucker's breakfast at Cracker Barrel. And you skip the cookies in the office break room. Choices, Badasses! Sacrifices! If you want a nice dinner out on the town, you don't need the cookie at 4 p.m. Period. End of discussion.

7. Dessert is OK: Don't deny yourself the "happy ending," so to speak! Just know that you want to leave room - in your stomach and in your day's calorie bank - for a sweet finale to the meal. Maybe that means you skip not just the bread basket but also the appetizer you might normally order. Maybe it means you choose grilled fish instead of the pasta bowl, because you'd rather your carbs be of the chocolate cake sort. Whatever works.

8. Sometimes, a Badass just needs to just go all out!: There are occasions when we want the whole shebang - bread, appetizer, hearty entree, rich dessert, and wine throughout. Hell, I call that living! So live a little when the time calls for it. Just don't make it a nightly, or even a weekly thing. When you go full throttle, make it special.

Coming tomorrow: The Badass CEO, sidelined and learning to 'actively recover'...

Badass Foodie serves breakfast: Banana Nut Butter Muffins!

Badass CEO Intro: My dear friend and Badass Foodie made me these muffins for this past weekend, when I was sidelined and in need of comforting yumminess (more on being sidelined later). I can attest that these are delicious! Now, I'll let Kirsten take over....

Those who know me well know that I love to bake. I’ve been known to break out the baking pots and pans when I’m stressed, upset, or just bored. I enjoy it, and find baking to be therapeutic. I love experimenting in the kitchen, making healthy (and decadent) recipes for family and friends.

But I confess...these “experiments” are not always tasty. Things that sound great in theory tend to fall apart when put into practice.  But when you’re adapting recipes into healthier versions, sometimes you've just go to admit something didn’t taste right and move on.

One of my favorite yoga instructors once said something that stuck in my mind while we were attempting to get into a pose that was particularly Cirque Du Soleil-esque. As we all clumsily contorted ourselves, she said: “Remember, failure is merely another step on your way to doing it correctly. You MUST fail in order to succeed.”

This simple statement resonated with me at that moment – and I occasionally think about it when my perfectionism or overblown hubris try to convince me to quit something. 

(At this point, you’re probably wondering what in the hell this has to do with muffins. Stick with me, people… I’m getting there. I promise!)

My love for almond butter is well-documented. For months, I’ve been attempting to find a recipe that combines my love of almond butter and my penchant for healthy baked concoctions. I tried lots and lots of ways to substitute almond butter for peanut butter in cookies and make them taste yummy… but they all seemed a little – dry. Or, to make them delicious, I had to add lots of refined sugars and flours – which seemed counterintuitive and NOT Badass. I was close to throwing in the towel on this whole almond butter experiment.

But lucky for you Badasses, my “AHA” moment came when I turned to the muffin. More specifically, the banana nut muffin. The muffin! Of course. I just needed to substitute almond butter for the fat in a banana-nut flavored muffin! 

After a little experimenting, researching and a little (umm, ok, a lot) of tasting, I settled upon today's recipe. The substantial banana content helps the muffins keep their moisture while adding lift and flavor. The almond butter provides a great source of healthy fats, and the whole wheat flour adds fabulous fiber to keep you full.

The moral of the story: Just like yoga, making these muffins was all about the journey. As with every other new experience we encounter -  be it cycling, snowboarding, kickboxing, underwater basketweaving – the individual failures make the end product better.

I encourage you to enjoy your failure. It makes you a better Badass…. And maybe a better baker.

Badass Banana Nut Butter Muffins

A few pointers:

• The key to muffins is mixing them as LITTLE as possible. Seriously. As in, only mix the wet team and the dry team together until just blended. Then stop. Overbeaten muffins = dry muffins. It’s in the (Gourmet) Bible. Look it up.
• You can substitute any nut butter here, but I think almond is a perfect fit. Give it a shot with peanut butter, but I think the healthier butters are the way to go – if you have some walnut butter lying around, give that a try. (Then, please invite me over to your house so I can peruse your cabinets. Because if you are the type of person who has walnut butter lying around, you must have all sorts of foodie finds!)

WET TEAM:

• 3 ripe mashed bananas
• ¼ cup almond butter or your favorite nut/seed butter of choice
• ¼ cup egg beaters (or 2 egg whites)
• ¼ cup of agave nectar OR ½ cup splenda/stevia blend (try to use a natural sweetener!)
• 1 tsp vanilla
• ¼ cup nonfat plain yogurt (I used Greek yogurt)

DRY TEAM

• ½ cup ground oatmeal (quick whirl in a blender or food processor)
• ½ cup whole rolled oats
• 1 cup whole wheat pastry flour
• 1 tsp baking powder
• ½ tsp baking soda

Optional: ½ cup chocolate chips or ½ cup chopped nuts

 

Directions:

1.    Preheat oven to 350 degrees. Prepare muffin tin with liners.

2.    Mix together Wet Ingredients until smooth in a large mixing bowl.

3.    Mix together dry team in smaller bowl.

4.    Slowly add Dry Team to Wet Team, mixing only enough to pull batter together. Add in nuts/chips.

5.    Portion off into 12 muffin cups, bake and enjoy!

 

One muffin contains approximately: 120 calories, 3 grams of fat (the GOOD kind), 4 grams of protein and 3 grams of fiber.

Coming tomorrow: Dear Carrie Underwood: You can be a Badass and still eat out!

This Boot Camp will...Rock. Your. Badass!

Just when I think the Badass Army can't get any more Badass, it does.

Tuesday night I had eight Badasses come out to the local high school track for our first-ever Track Boot Camp, and when I got there I was, frankly, all wound up. Work stress, old-car-with-a-broken-A/C stress, family stress -- it was all rolled up and sitting right on my shoulders.

But all it took was an hour with these 'soldiers' from the Badass Army, and I had the inspiration and energy I needed to get through the rest of the week. Whenever I doubt what it is I am meant to do in this life I've been blessed with, my Badasses remind me that I am headed down the right Badass path toward a full-time career (some day) in fitness.

I pushed them hard, and they never gave in. Oh, they huffed and puffed and I spotted a few grimaces. But they kept working. Awesome. THAT is how Badasses DO!

I know all of you out there reading this are just as Badass, even if you aren't out there at Badass Boot Camp! So as you head into the weekend, try on this ass-kickin' track and strength workout for size:

Badass Kickin' Track Boot Camp

Warmup

1. Jog 2 laps around the track, or 800 m

2. Skip-run forward for 50 m, then jog for 50 m

3. Jog backward for 50 m, then turn around and jog forward for 50 m

4. Karaoke run for 50 m, then jog forward for 50 m

Repeat 2, 3, and 4 once more

Track Segment

1. Run a 400, or one lap, at 5K pace. The goal: Finish it within 90 seconds, or cloe to it. This isn't an all-out sprint because you need to get all the way around the track. But it's fast, and you should be winded when you're done.

2. Rest for 2 minutes, walking fast around the track.

3. Run another 400, at the 5K pace.

4. Run a 100-m sprint, as fast as you can. Rest for one minute.

5. Run another 100-m sprint. Rest for one minute.

6. Repeat the track circuit one more time ( So 2 more 400m at 5K pace, and 2 more 100 m sprints)

Strength/Abs Segment

1. Do 25 regular pushups. Rest 20 seconds

2. Do 25 triceps pushups: Hands close together, with fingers turned toward each other in a diamond shape. Rest 20 seconds.

3. 40 squatting side steps with resistance band: Place a small resistance band around your ankles. Squat, and stay low. Step to the right until the band is taut. This is your starting point. Now step further to the right, feeling the resistance. Step 20 times to the right, then back 20 times to the left.

4. Do 1, 2, and 3 for two more circuits.

5. 25 forward stepping lunges: Step the right foot forward and drop into a lunge, making sure the knee doesn't come over the right toes. Come up, and step and lunge with the left. That's one rep. Repeat 24 times. Rest 20 to 30 seconds.

6. 25 curtsy lunges: Step the right foot forward and over to the left, and drop into a curtsy. You should feel the squeeze in your right glute/thigh. Push back up off that right foot. Now step the left foot forward and over to the right, and drop into a curtsy. That's one rep. Repeat 24 times. Rest 20 to 30 seconds.

7. Abs:

• Do 25 V-crunches: Sit on a bench or the ground, your hands at your side for support. Keeping the feet side by side, extend the legs until you feel your lower abs engage. Pull them back in, and extend out.

  

• Do 25 regular crunches.
• Do 25 crunches with legs up and bent at 90 degrees.
• Do 15 crunches with the left leg at 90 degrees and the right leg out straight.
• Do 15 crunches with the right leg at 90 degrees and the left leg out straight.

Coming next week: A whole lotta Badass stuff!

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!

Badass Foodie: The mojo's in the marinade!

Ahhh...Summertime! As the temperature heats up, the bathing suits come out and we all start being a little more conscious about what we eat.

But summer also brings out some of the worst food indulgences … who doesn’t love cold, creamy ice cream on a hot summer day? Or a juicy burger at a backyard barbeque?

Well, it turns out that one of the best weapons against unhealthy eating during the summertime is not even in your kitchen. It’s the grill in your backyard!

Whether indoors or outdoors (not all of us are lucky enough to have a backyard grill of our own just yet) the all-American tradition of grilling foods can be a healthy, low fat way to prepare your favorite foods during the summer months.

We Badasses all know that we should be focusing on lean proteins as the base of our meals, right? And we’ve all gone through the tired “chicken breast and salad” recipes many times. If you are stuck in a healthy dinner rut, the grill may be your new best friend!

It opens up new flavors, allows us to play with fire (always a bonus), can cut the fat content of many dishes, and cooks our food quickly and with minimal mess! It’s a win-win!  (Ladies who normally do most of the cooking, take heed – your significant other may be much more likely to lend a hand with making dinner if he’s allowed to play with fire outside. It’s a caveman-esque instinct!)

Even if you don’t own a outdoor gas or charcoal grill, you can still use the tips and recipes here. Don’t be discouraged – your stovetop will do just fine. Or buy a George Foreman indoor grill!

So what makes grilling so great?

It’s all in the marinades.

Grilling, by definition, is simply using hot, intense heat to quickly cook a protein (or other food) over an open flame. It’s the marinade process that sets the mediocre grill beginners apart from the grill masters. And, as any Badass knows, it’s all about flavor when it comes to eating healthy.

Marinades are a great way to crank up the flavor of your favorite grilled foods without upping the fat or calorie content. Sure, you can turn to store-bought versions (with extra sugars, oils and funky ingredients). But for more reliably tasty results – make your own!

A few pointers before proceeding:

• Most marinades include some sort of acid, like wine or vinegar, plus oil and herbs or spices. Besides making food more flavorful, the acid breaks down the muscle tissue, which makes it more tender and moist.
•  Be sure to add some fat. Remember, you won’t be eating most of the marinade, so don’t be afraid to use some healthy fat – olive oil works great – to get the most tender meat at the end. 
• Go for big flavor! You want the flavor to seep into the meat, so go big or go home! Fresh herbs, ginger, cumin, soy sauce – all make great additions to any marinade.
•  Be careful about your grill time – you don’t want a rubbery chicken breast or undercooked piece of salmon. (I’ve included some basic tips on cooking times below.)

There are endless possibilities when it comes to marinades, so this Badass Foodie won’t even attempt to touch them all in this one blog. To get you started, here are a few of my personal favorite marinades, all of which pair well with any lean protein (chicken, fish, shrimp, etc.) So experiment and get grilling!

Instructions: So simple! Just combine the ingredients and marinade your food (See handy chart below for approximate marinade and cooking times to ensure you don’t overcook your protein!)

  Ginger Soy Sauce Marinade

• 2 Tablespoons extra virgin olive oil
• 1 Tablespoon pineapple (or orange) juice
• 1 teaspoon minced ginger
• 2 tablespoons reduced sodium soy sauce
• 1 packet of splenda (or 1 teaspoon agave nectar or stevia)
• 2 Tablespoons balsamic vinegar
• 1 Tablespoon minced garlic
• Salt and pepper to taste

  Citrus Garlic Marinade

• 3/4 cup fresh orange juice
• 2 tablespoons lime juice
• 2 tablespoons extra-virgin olive oil
• 1 garlic clove, crushed
• Salt and pepper to taste

  Rosemary Balsamic Marinade

• 1/2 teaspoon freshly ground pepper, plus more for seasoning
• 2 tablespoons extra-virgin olive oil
• 6 garlic cloves, coarsely chopped
• Needles from 6 rosemary sprigs
• Salt and pepper to taste

Far East Yogurt Marinade

This yogurt-based delicious marinade uses my much-adored Greek yogurt to create an Indian-style healthy chicken marinade. The yogurt really moistens the chicken (I recommend chicken here) and creates awesome flavor when combined with the traditional Indian spices. Don’t knock it till you've tried it!

• 1/2 cup plain Greek yogurt
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground coriander
• 1 teaspoon ginger
• 1 teaspoon paprika
• Dash of splenda or brown sugar
• Salt and pepper to taste

Badass Foodie’s Down and Dirty Marinade Guide:

Though this is by no means a definitive how-to on every use of marinades, it will give you an indication of how long to marinade and cook most foods.

CHICKEN BREAST: Marinade for 2 hours to overnight.  Cook for 6-8 minutes per side, or until it reaches 165°F.

SALMON FILLET:  Marinade for 30 minutes. Cook for 3-5 minutes per side.

MAHI MAHI FILLET:  Marinade for 30 minutes to 1 hour. Cook for  5-6 minutes per side.

SHRIMP:  Marinade for 15 to 30 minutes.  Cook for 2-3 minutes per side.

PORK TENDERLOIN:  Marinade for 2 hours to overnight. Cook for 14-16 minutes, turning occasionally, or until it reaches 145°F at the center.

FLANK STEAK:  Marinade for 2 hours to overnight. Cook for 6-8 minutes per side, or 140°F for medium.

Coming tomorrow: Summer vacations are coming; make like a Badass and keep it active!

Stressed? Anxious? Take it to the saddle and push it!

On a scale of 1 to 10, with 10 being so stressful it could cause spontaneous fiery combustion, this week for me has been a 9. Some moments were 10s, others were a Zen-like 3 or 4 (Maxium chilled-out 1 and 2 basically only happen when I'm at the beach). But all in all, this week was a bitch

If dreams are any indication, I had one on Sunday night that I had intentionally set fire to my apartment. Wow. Fueling much of this stress was not just work deadlines, but a looming commitment to do a stand-up comedy routine for a charity event Wednesday night. Yeah, I know. What was I thinking?!?!

Put this Leo on a stage or in front of a camera with a script and song lyrics, and I'm all good. But stand-up comedy? That's a whole other level. My anxiety started building Monday, so I coped the best way I know how: Like a Badass.

Monday night after work, I was at the gym, taking it out on my back and my shoulders. Wednesday, a couple of hours before I had to report to the Comedy Zone here in Tallahassee, I was alone in the SweatTherapy cycling studio where I teach -- music blaring, my legs pumping.

Guess what? It worked. And it can work for the Badass Army, too. The temptation during times of stress is often to soothe ourselves with food or with happy hour. Part of me wanted to just drown my anxieties this week in my homemade brownies or the birthday cupcakes someone brought into the office Wednesday afternoon.

But I know myself. Sweat and exercise are what I needed to bring my stress down a notch or two. The hard part is often just getting ourselves going. Those first 10 minutes of exercise seem the hardest when life is throwing all kinds of stuff at us. But once we're in it, the endorphins begin to rush and perspective takes the place of all that mind-boggling stress.

So today I'm sharing my Sweat-Buster Sweat Cycle Routine, complete with accompanying playlist. There's a lot to be said for the energy of a group class - be it cycling or step or BodyPump, whatever. But sometimes it helps to pump up the iPod, and just shut the world out as the music drives you - and your muscles - to a better place.

If this doozy doesn't help bring your stress-o-meter down, I dunno what will. It can be adapted to the treadmill as well with changes in pace and incline. And if you can't get through the whole thing, do not fret! You've gotta start somewhere, and there is no judging in the Badass Army. This one's not easy. But you all are tough Badasses, and you'll get there!

And if you've got even better stress relief workout ideas, do share!

Shannon's Sweat-Buster Cycle Routine

1. Bamboleo, Gypsy Kings, 3:23: Warmup in the saddle. Light tension. Stay loose and relaxed on tops. Find your groove on the bike.

2. Jump, Madonna, 3:59: Continue warmup. Add a slight amount of tension, enough to come up out of the saddle into a standing run. Up for 30 seconds, seated for 30 seconds. Repeat for the entire song, keeping a steady quick pace.

3. La Grange, ZZ Top, 3:52: Begin the first climb with rolling rolls in the saddle. Add a turn or two until you're at a 5 on a scale of 1 to 10 tension. That's your base. After 20 seconds, add a full turn and keep pumping, trying to maintain the same pace through the tension for 20 seconds. Take off what you just added, cycle for 20 seconds, then add back that full turn. Repeat the pattern for the whole song, ending at the base tension of 5.

4. Vertigo, U2, 3:15: Keep climbing! Add one full turn. This is your base. From here, add a half turn every 30 seconds for the duration of the song. Extra challenge: Add speed, through the heavy tension, during the chorus. Quad burn...

5. Break Your Heart, Taio Cruz, 3:05: Flat road and endurance! Turn the tension back toward the left untiol you find a fairly flat road. A 3 on a scale of 1 to 10, now that your legs are warm. Pick a pace that is fast but not a sprint. Hang onto it for the full three minutes.

6. Morning After Dark, Timbaland, 4:53: Jumps from seated to standing climb with moderate tension. Add tension back until you find a 5 or 6 on a scale of 1 to 10. The pattern is 16-second counts in the saddle with the tension, and then move into a standing climb position. So count 16 seconds, then walk your hands out to the end of the handlebars and let the rest of you follow until you're climbing out of the saddle. Your nose should be right at the middle of the handlebars, not out beyond them. Butt is back over the wide part of the saddle. Stay here for 16 seconds, then sit back down for 16 seconds. Then standing climb for 16 seconds. Go for the whole song, resting when you need to. Extra challenge: Speed up some of the jumps to 8-counts and 4-counts.

7. Breathe Me, Sia, 4:37: Back uphill for a long climb! From where you were in song 6, add a half turn. Every 20 seconds, bump the tension up slightly, for a total of 10 turns. It will get very heavy. Push through, being careful to take care of your knees. Come back down the same way, bumping the tension back slightly every 20 seconds for a total of 10 times. Stay here through the end of the song.

8. Cloud Nine, Evanescence, 4:22: Keep climbing. This time, it's a steady climb to the top. Add a big turn. Climb in the saddle for 1 minute. Add another turn and climb for another minute, trying to keep the same steady strong pace. Come out of the saddle into a standing climb if you need a saddle break or to get back your momentum. Then go right back to the saddle. By the time the song ends, you should be at a 9 or 10 in tension.

9. Shut it Down, Pitbull, 3:46: Back to a flat road for 1 minute. Flush the legs out. At minute 2, add a bit of tension back and go into a standing run for 30 seconds. Go back to the saddle for 30 seconds, then back into a standing run. Keep it up for the whole song.

10. Imma Be, Black Eyed Peas, 4:17: One more push up! Add back tension until you find an 8 on a scale of 1 to 10. Keep climbing until about 2 1/2 minutes in when the song pace picks up. At that point, go back to a flat road and speed it up at a race pace to the finish line. Hang onto that pace through the end. You've come too far to give up now!

11. My Way, Los Lonely Boys, 4:26: Cool it down with a victory lap! Find a flat road and just keep pedaling, flushing your legs out. Take deep breaths as your heart rate comes down. Stretch!

Postscript: Before I leave you Badasses to enjoy the weekend, I'm not the only one nervous about committing to an event for charity :

Katherine, a Badass Fitness reader and fellow blogger, has signed up to do the 3-Day Breast Cancer walk in November - 60 miles in 3 days!! 

She is trying to come up with ways to gather the $2,300 she needs to raise. She has opened up an online webstore where all sales proceeds will go to her 3-Day Walk Donations. And guess what's for sale? A Badass T shirt that she designed especially for me and all of you!!! Hells to the yeah! You know you Badass Army soldiers want one! So go to Katherine's 3-Day Store for a great cause, and buy a T! Katherine told me she's less worried about the 60 miles of walking than she is about this money she needs to raise.

So let's all help a fellow Badass out!

Coming Monday: The Art of the Good, Long Stretch!

 

Badass Foodie gets dressed up -- and sauced!!!

I'll have my dressing on the side, please.

It’s a dieter’s mantra, our motto when we face the treacherous outside restaurant world.  And, on the whole, it’s a pretty good rule of thumb to follow. Restaurant-style dressings and sauces can pack a serious caloric punch, causing you to chow down on extra calories without even realizing it.

Most typical restaurant-style salad dressings will cost you about 200 calories per serving – especially thicker sauces like Caesar, Ranch and Blue Cheese. But even the healthy-sounding vinaigrettes at many popular restaurant chains can be sneaky, packing in fat and sodium. Unless you’ve studied a menu before hand, you will have no idea what you're feeding your Badass.

For example, at Panera, the popular lunchtime café and sandwich chain, you might order a healthy salad with the “Herb Greek Vinagrette” salad dressing. Sounds pretty light and relatively healthy, right? Wrong. This innocent-sounding vinaigrette contains a whopping 220 calories and 24 grams of fat in a mere 1.5 oz serving (About 3 tablespoons)!

Many of the salad dressings, sauces and marinades we use at home aren’t much better. Take a look at the back of your trusty bottle of Ranch dressing and you’ll see many ingredients you don’t recognize, plus oodles of extra sugar and more calories than you need to be wasting on what is, essentially, a condiment.

It’s not just salad dressings that can catch us in a serious condiment calorie conundrum. Other sauces, spreads and dips can be diet traps as well. A quick swipe of mayonnaise could mean 100 calories and 9 grams of fat. That Honey Mustard sauce you love to dip your chicken in? It’s usually made with a sour cream or mayonnaise base – with artificial colors and flavors and added sugars to make it yummy.

What’s a Badass to do? … Make your own dressings!

When concocting your own salad or entrée, you can easily whip together your very own Badass dressing.  Not only are they healthier, cheaper and tastier – they’re versatile and can be used on all sorts of meats, salads and vegetables.

I normally take a few minutes and make a small serving that is enough for the meal at hand. BUT, I also occasionally make enough for a week and store it in a glass jar in the refrigerator.

Are you confused? Wondering how in the world you can make your own dressing? Don’t be! No matter the homemade dressing, there are almost always a few basic elements:

• Acid: Red wine vinegar, lemon juice, balsamic vinegar, orange juice, lime juice, etc.
• Oil: Think any healthy oil, such as extra virgin olive oil, grapeseed oil, etc.
• Seasonings: Salt and pepper are a must, plus fresh or dried herbs, garlic, wasabi, cumin, curry, you name it! This is where you make the dressing your own.
• Thickener (optional): Greek yogurt, feta cheese, pureed avocado, etc.

My “go-to” salad dressing is super easy to assemble, and I put it on nearly every salad I make at home – I love balsamic vinegar, and I’m never disappointed!

Badass Foodie Creamy Balsamic Dressing

Note: All measurements are VERY flexible – I usually experiment with a “dash of this, dash of that” so play a bit and figure out what you enjoy!

• 2 - 3 tablespoons balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon olive oil
• 1 heaping spoonful of nonfat Greek Yogurt (for thickening and creaminess!)
• 1 pinch of salt and pepper
• ½ tsp of agave nectar (or a pinch of sugar)
• Fresh herbs – usually a bit of basil, cilantro or rosemary

Blend, and pour over your favorite salad or vegetable dish. Easy!

Hungry for more? Here’s a few other ideas:

Homemade “Honey” Mustard

• ¼ cup lowfat or nonfat Greek yogurt
• 2 tablespoons Dijon Mustard
• 1 teaspoon lemon juice
• 1 teaspoon olive oil
• Pinch of salt
• ½ teaspoon of paprika, garlic and cumin
• 1 teaspoon of agave nectar (natural sweetener – but honey could work, too!)

Blend and serve – this makes a thick, creamy honey mustard sauce – perfect for sandwiches, salads and chicken!

Cucumber Dill Dressing

• 1/2 cup nonfat plain yogurt
• 3 tbsp fresh dill (chopped)
• 1 tsp agave nectar
• 2 teaspoons lemon juice
• ½ cup cucumber, peeled and seeded, then chopped into small chunks
• Salt and pepper to taste

Blend together and serve!

Orange Citrus Vinaigrette

• 2/3 cup rice wine vinegar
• 1/3 cup orange juice
• 2 tbsp olive oil
• 2 tbsp chopped fresh cilantro
• 1 tbsp Dijon mustard
• 2 tsp minced garlic
• 1 tsp honey

Coming tomorrow: It's Friday! Stretch yourself to revive yourself!