Badass Fitness

Badass Fitness: Monday Myth Buster Edition!

 
Does this sound familiar?:

Butter's bad for you; eat margarine. Oh, wait. Margarine is terrible, go back to butter.

The best diet is Atkins. Oh, wait. The best diet is South Beach.

Heavy weights and fewer reps are best. Oh, wait. Light weight and high reps are the way to go.

Out here in the universe of fitness and health, there is a lot of information. Some of it is just plain wrong. Some of it is convoluted. Some is right on target. All of it, put together, is enough to make the Badass Army's collective brain scatter in a million confused directions.

Being successful in the Badass Journey has a lot to do with motivation and determination, but it's tough to stay on track without the right (read: accurate) information. To start off yet another week, I present you with the...drum roll...Monday Myth Buster Edition!!!

1. I should avoid eggs because they'll raise my cholesterol: Eggs, nutritionally speaking, are second only to mother's milk. The cholesterol hype of years past has mostly died down, thanks to studies showing that eating a whole egg or two everyday is most certainly not going to put you on cholesterol-lowering meds.

2. Eating fat will make me fat: Multiple studies show that people who regularly consume a  higher level of omega-3 fatty acids are slimmer – while obese individuals are almost always deficient in these type of fats. Our bodies need fat to absorb nutrients. That's why a spinach salad dressed in olive oil and balsamic vinegar is better than a naked spinach salad. The key is to avoid saturated fats and seek out "good fats" like the ones found in olive oil, flaxseed oil, and foods like eggs and avocados.

3. If a female lifts too many weights, she'll look like a man: If she takes steroids along with those dumbbell curls, then yes Roberta might start to look and sound like Robert. But I lift weights often, and heavy ones - 12 reps of a 360-pound leg press, thank you very much! And I'm pretty sure I still look like Shannon, not Shane. The fact is, lifting weights builds lean muscle -- whittling us into shape, boosting metabolism and strengthening our bones to stave off osteoporosis.

4. I can't lift weights everyday: We should definitely give our bodies a rest day, but you can absolutely lift weights on multiple days in a row as long as you're dividing up your program so that different body parts are worked on different days. Example: Glutes and hamstrings with abs on Monday, back and biceps on Tuesday, chest and triceps on Wednesday, quads and calves with abs on Thursday, and shoulders with core work on Friday.

5. For a six-pack, I should do 100 crunches every night: Give me 15 minutes, and I'll work your core without ever doing a single crunch. With planks, mountain climbers, pikes, woodchops and other moves, you can strengthen your core in a functional way while developing that washboard - and eliminating a lot of those boring crunches.

6. The key to losing weight is to eat as little as possible: WRONG! The key to losing weight is to burn more calories than we take in. But our bodies are pretty much still the vessel of caveman days. So if we drop daily calorie intake too low (below 1,200 calories, as a general guide), our bodies go into "foraging for food" starvation mode and metabolism slows to a crawl. It's a survival mechanism. The best method is to feed your body moderate, sensible meals while exercising. Skipping meals or eating carrots for dinner is not the way to go.

7. Snacking is bad: Americans have been programmed to eat three, sometimes just two, big meals. But to keep blood sugar levels stable and to keep the 'furnace' that is our metabolism burning, the ideal formula is smaller meals of breakfast, lunch and dinner with a couple of healthy snacks thrown in. Think almonds, string cheese, fruit, hummus, carrots, whole grain crackers, etc.

8. Cardio is the best way to boost my metabolism: Cardio is a great calorie torcher, but for long-term metabolism boosting the best strategy is to build lean muscle through a combination of cardio and strength work (read: lift weights! Use resistance bands! Do pushups!). Muscle builds more calories, even at rest, than fat. So add muscle, and raise your metabolism.  

9. Chocolate, coffee, and wine are evil: Lots of things are evil in moderation (I.e. murder, embezzlement, smoking crack, kicking the dog). But chocolate, coffee and wine do not belong on the "do not touch" list. Dark chocolate has antioxidants, it is a mood booster, and sometimes we just need it. Coffee has been shown to make those who drink it regularly far less likely to develop Parkinson's. And red wine contains antioxidants such as reseveratrol that may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage.

10. The best diet for me is [insert diet-of-the-moment here] and the best workout plan is [insert the latest celebrity-driven workout here]: I hate the word "diet." It sounds inherently temporary, when in fact healthy eating should become a way of living. A part of your everyday life. So the perfect plan for you is the one that keeps you healthy, lean, strong - and HAPPY. There's no use going through life feeling starved and self-deprived. Find balance in your eating.

And as far as exercise, the best method for you is the one that you enjoy. If you hate distance running, don't force yourself to train for a half-marathon. If cycling is your thing, have at it! I often tell my cycling students, "This is your ride. Control it. Do what works for you." This life is your Badass Journey. So take it as your own. Find what works, and keep going.

Coming Wednesday: A new head-to-toe Badass busting routine!

For a Badass time and calorie scrimp, go with shrimp!!!

I've always been smaller than most everyone else. So when I was a kid, my classmates always teased me: You're such a little shrimp! You're a freckle-faced shrimp!

Besides always being small, I've also always been roughly 40 years old. Somehow, even at age 7 or 8, I had a sixth sense that they were, basically, worthless douchebags. So I ignored them.

But had I known then what I know now about shrimp, I would have had a much savvier response. Something like: Yes, that's right! I AM a shrimp. I'm low in fat. I'm packed with muscle-building protein and have lots of vitamins inside this little frame. I'm small but mighty, and I'm low-maintenance when it comes to getting ready for dinner. Yes, I am a Badass Shrimp.

We often turn to chicken as a fast-cooking, affordable, lean source of protein when we're pressed for time. But shrimp is just as easy, versatile and healthy as chicken - if not moreso.

Consider the impressive scorecard of shrimp:

• Excellent source of protein for very few calories and miniscule fat: Four ounces of shrimp has 24 grams of protein, just 112 calories and less than a gram of fat
• Packed with selenium: Every 8 ounces of steamed shrimp can provide nearly half of our daily recommended of selenium. (Lack of selenium has been linked to many types of cancer, including prostate)
• Packed with vitamin D, vitamin B12, iron, phosphorus, omega-3 fatty acids, niacin, zinc, copper and magnesium. 
• Good source of vitamin B12: The vitamin is vital for proper brain function and blood cell formation. 
• Good source of omega-3 fatty acids: They reduce cholesterol in the blood, can ease premenstrual syndrome symptoms, and help prevent blood clots.
• High in phosphorus: This works with calcium to build strong bones and teeth.

The best part about shrimp is its versatility. The preparation possibilities are endless, from serving them chilled with cocktail sauce to baking them or grilling them. (You can fry them, too, though this as you well know would be the lesser of the Badass options when it comes to healthy eating!)

I love my Grandma Colavecchio's Seafood Creole recipe as a go-to favorite. I just take the family recipe that includes scallops, and add extra shrimp in the scallops' place. The tomato-based creole sauce is filled with lycopene goodness, plus green peppers and onions and hints of rosemary.

Served over brown rice, it is easy to make - especially because the creole sauce can be prepared a day or two in advance. When it's time to feast, just reheat the sauce and add the shrimp in for the final 10 minutes or so to cook. Badass Dinner is served!

This week my co-worker and fellow cooking afficionado Gina posted on her Hot Plate blog a delicious and healthy recipe for spicy shrimp served over soft polenta. I can't wait to try that one.

And Rachel Ray has this great recipe (see below) for garlic shrimp that you can whip together in four minutes. Yes, four minutes! Faster than you can do 100 lunges, a good-for-your-Badass dinner is served! So leave the chicken breast in the freezer for a day or two, and give shrimp a whirl!

4 Minute Spicy Garlic Shrimp

• 2-3 tablespoons extra virgin olive oil
• 4 cloves garlic, crushed away from skin
• 1/2 teaspoon crushed red pepper flakes
• 24 jumbo shrimp, peeled and deveined, with tails
• 2 teaspoons grill or steak seasoning blend such as Montreal Seasoning by McCormick
• 1 lemon, zested and juiced
• 2 tablespoons (a handful) of chopped parsley leaves, a handful

Directions: Heat a large skillet over medium high heat. Add extra-virgin olive oil, garlic, red pepper flakes and shrimp. Season with grill seasoning or salt and pepper and cook shrimp 3 minutes or until just pink. Toss with lemon zest, juice and chopped parsley. Remove shrimp to a serving platter, leaving the garlic cloves in the pan. Serve over brown rice or with a big salad and crusty whole grain bread. And a nice little glass of wine!

Coming Friday: Health and fitness myths, busted!

Your Badass can't Resist this bouncy Ball!

I'm a big fan of fitness 'toys' - those affordable pieces of equipment that look innocuous but can, when used to their maximum potential, kick our Badasses to a whole new level. Think Bosu ball, Gliders, medicine balls, and resistance bands.

Today's featured fitness "toy" is the Resist-a-Ball, or stability ball. At the SCW Fitness conference in Atlanta a few weeks ago, I took a Resist-a-Ball Boot Camp class that drove home just how versatile and challenging the big ol' plastic ball can be. In one hour, we worked our Badasses from head to toe: abs, arms, glutes, quads, cardio, back. We limped out of there feeling like whipped Army recruits. But we were stronger, and we were smarter users of the stability ball.

Maybe you have one already. Maybe, like the resistance bands you bought with such great intentions, it sits in a neglected dusty corner of your family room. Maybe you see it at the gym all the time and walk right by, thinking, "Well what the heck can I do with THAT?!"

Answer: You can do a heck of a lot, and in a short period of time. Today's workout is just a sampling of the possibilities. So dust off that big round plastic ball and put your Badass to work!

1. Cardio jumps: Put the ball between your legs, gripping it with the inner part of your lower legs. Jump up and down, for a total of 30 seconds, keeping the grip on the ball.

2. Basketball shuffles: Shuffle the length of a decent sized space or room, first going to the right. While you shuffle, dribble/bounce the ball. Now shuffle and dribble back to the left. That's one rep. Do a total of four reps.

3. Wall squats: Put the ball behind you, positioned at the lower back/glutes area and lean up against a wall. Keeping contact with the ball, squat down (make sure your feet are out far enough that the knees aren't extending over the toes). Hold for 10 seconds and slowly come back up. Squat right back down, hold for 10 seconds. Repeat for a total of 60 seconds.

 
 
4. Hamstring curls: Lay down on a mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep them raised as you user your hamstrings to roll the ball in toward your Badass. With control, and with hips raised, roll it back out. That's one rep. Do 20 reps.

 
 
5. Glute lifts:  Stay on the mat, chest side up. Put your feet up on the ball, positioning it so that your calves are on top of the ball and your toes are flexed with toes pointed up to the ceiling. Now lift your hips and keep squeeze your glutes as you come up. Slowly lower the hips until your butt barely touches the mat. Lift the hips back up. That's one rep. Do 20 reps.

6. Pikes-with-pushups: Roll out on top of the ball until it's just below your knees. Your hands are in a pushup position. Using your core and ab strength, raise up into a V. If you're just starting out, an option is to pull the knees in toward your chest instead. Roll the ball bacl to the starting position. That's one rep. Do a total of 10 to 15. As soon as you finish, do 10 to 15 pushups from on top of the ball.

7. Alphabet plank: Position your forearms on top of the ball, and your core and legs behind the ball in a plank position. Get steady, and hold the position for 10 seconds. Lift the right leg for 10 seconds; lower and lift the left leg for 10 seconds. Now, with forearms still in place and both feet on the floor, slowly "write your name" with the ball, holding the core tight while you use your forearms to move the ball as if it were a pen. Trust me - you'll feel this one.

 
 
8. Basketball shuffles: Same as before.

9. Cardio jumps: For 30 seconds

10. Wall squats: Same as before

Do the circuit once or twice more. Then give yourself a good, long stretch!

Coming Wednesday: It's a surprise!

Here's to that Bounce-A-Quarter-Badass!

This past weekend, the Badass Trio was discussing the very important topic of workout clothes - specifically, Lululemon apparel. And more specifically, how Lululemon pants and shorts can make just about any Badass look bounce-a-quarter-off-it tight.

Unfortunately many of us can't afford to outfit ourselves in the pricey line for every gym session, and boot-cut workout pants aren't exactly "office-approved" attire. So we have to do the next best thing: Sculpt our Badasses so that we don't NEED the magic of Lululemon or Spanx! 

Today's workout is a start: It targets the glutes, the inner and outer thighs, and includes those cardio bursts I love so much to keep the calorie burn going. Do each exercise once in the following order, and then repeat the entire series once or twice more.

And remember the goal to keep you going, even when you're feeling the burn and you want to stop: Bounce-A-Quarter-Badass, Bounce-A-Quarter-Badass, Bounce-A-Quarter-Badass....

1. Dumbbell hamstring curls: Place a heavy dumbbell between your feet, and grip it with your feet (a partner helps to set the bell in place). Slowly curl the dumbbell up, squeezing the hamstrings, and then lower it back down until your shins are parallel to the floor. Do 15 to 20 reps.

Cardio burst: 30 seconds of running in place, high knees.

2. Side squats with resistance band: Place a short band around your ankles, and step the feet apart about six inches or until you feel tension. That's your starting point. Now take 10 little steps wider to the right, never letting the tension get lighter than where you started. After 10 steps, squat low for 10 reps, and then take 10 steps back to the left.

Cardio burst: 30 seconds of mountain climbers

3. Glute press: Get on all fours. Lower down so that your forearms are on the floor. Lift the right leg so that it's bent at 90 degrees, heel up toward the ceiling. Now drive the heel higher toward the ceiling, squeezng the glute. Do 20 reps on the right, then switch and do the same on the left leg.

 

4. Hip extension: Get on all fours. Lower down so that your forearms are on the floor. Raise the right leg up, keeping it extended, with toes pointed toward the wall behind you. Now lift the leg higher, squeezing the glutes at the top. Do 20 reps on the right, then switch and do the same on the left side. 

Cardio burst: 25 jumping jacks

5. Outer thigh press: Lay on your back and place a short resistance band around your ankles. Spread your ankles wide until you feel tension. That's your starting point. From there, spread your feet wider, then back in to the starting point. Do 20 reps, feeling the burn in your outer thighs and glutes.

 

Cardio burst: 30 seconds of running in place, high knees.

6. Side lift: Grab a stable pole or weight machine and place a short resistance band around your ankles. Keep the right foot plated on the floor and pull your left foot out to the side until you feel tension. That's your starting point. Now lift the left foot out and up, leading with the side of the foot. You should feel the burn in your left outer thigh and glute. Do 20 reps, then switch and do the same on the right side.

Cardio burst: 30 seconds of mountain climbers

Coming Friday: To be a Badass, you only have to do one...

Every (Badass) Thing You Need to Know, You Learned in Kindergarten

'Tis the season for buying school supplies, packing lunches and meeting the teacher. Yes, the summer is already over and school's back in!

Life was so much simpler in grade school, wasn't it? Kindergarten especially. What I wouldn't give to have THAT schedule again: storytime, ABC's, snacktime, recess, lunchtime, naptime, more recess, snack, show and tell.

Memories of kindergarten, and seeing my friends' little ones gear up for a new year, got me thinking about the lessons learned early on. Turns out, we were taught in kindergarten all we needed as our foundation for the Badass Journey.

It's easy to forget, though, as we get all "grown up and busy." So in honor of my cousin Miles (there we are, top left, about to go ice skating this past January) and my favorite little spunky Badass (er, "Bad Donkey") Ava McKown (who is a year away from kindergarten but already likes to "work out" and report back to "Miss Shannon"), I present to you Badass soldiers a reminder:

All the (Badass) Things You Learned in Kindergarten

1. Play nice: All of those 'good manners' rules your first teacher taught you still apply, especially in the gym or on the playing field or court. Don't be rude, obnoxious, or selfish. Put away your "toys" (dumbbells, weight plates, etc) when you're finished, and share the equipment. It makes the experience better for everyone.

2. Take naps: If you're anything like the average American, you don't get enough sleep. Naps are not a feasible option for many of us, me included. But getting more shut-eye should be high on your priority list - you'll perform better at work and fitness, and your hunger levels will be a lot steadier.

3. Read a lot, limit TV: Watching TV all the time is a metabolism-killer. Yes, you actually burn more calories reading than watching TV. And a bad TV habit means you're wasting time in front of the tube that could be spent MOVING those Badasses. We often limit the kids' TV time, so why not limit our own? while they're reading Dr. Seuss, you can be reading up about history or politics or good fiction, or even fitness. 

4. Snacks are good: We can take a cue from the snacks we feed the little ones. Apples and peanut butter, string cheese, bananas, raisins, graham crackers - they're all good fuel for the Badass Army, pre- and post-workout. And the kids' schedule of eating smaller meals every few hours is one to adopt - the smaller, more frequent meals keep our 'furnaces' burning and our metabolism humming.

5. Share with others: Why keep it all to yourself? Share what you know and learn about the Badass journey with others. That's what this Badass Fitness blog is all about. Share your workout time, too, because having a partner keeps you both accountable. If you know someone is there waiting for you to go running before dawn or to lift weights before work, you're much less likely to hit "snooze" when the alarm goes off.

6. Fidget. Monkey around: I'm a fidgeter. I tap my toes, I get up and down. I move a lot, and I move fast. Studies have shown that people who fidget tend to be more lean, overall. So if you don't already fidget, start making it a habit. Just like the kindergartners who fidget 10 minutes into storytime, we can do ourselves a favor by being antsy. We can also follow their lead by just monkeying around. Kids tend to be fearless, right? They'll run around, climb, try new toys, without hesitation. All the while, they're burning off all those graham crackers they just ate.

7. Drink milk: Many of us drank milk like water as kids, and then somewhere along the way we stopped. But skim milk is chock full of protein and bone-strengthening calcium, and studies show that the ideal fuel after an endurance workout like cycling or distance running is not Gatorade or a protein shake. It's chocolate milk. Yep, that's right. Researchers say the high carb and protein content in milk make it very effective as a recovery drink. Stick to the skim or lowfat chocolate variety, and enjoy that chocolatey goodness just like whe you were a kid!

8. Baby your boo-boos: When our Badasses are injured, they're telling us something. They need recovery time. They need rest. They need our patience and perseverence. As an impatient Type A, I know this is difficult - especially whe it feels like the injury or the muscle fatigue is hampering or slowing down the pace of our Badass journey. But in the long run, it's better to go slow for a little while than to ignore what our Badasses are telling us.

9. Eat your vegetables: Yes, our moms were right. So was Popeye with his whole "eat spinach" mantra. The food we put into our Badass Temples is 85 to 90 percent of the equation. We can exercise every morning and every night, but if we're feeding ourselves with junk in between, we will not see the results we want. So find a way to like vegetables, or at least tolerate them. Keep your food clean, and your Badass will be a lot more lean.

10. Have fun: How can we be expected to persevere through something we dread? The key to staying on the Badass path is to find the right path for you. Know thyself. If you hate running, don't make that your daily exercise. Do something you enjoy, and make it part of your fitness. Same goes with eating. Yes, milk is good. But if you hate it, find another way (spinach, for example) to get your calcium. Find what works for you. Find what makes you smile. Find joy in fitness. Find your inner 5-year-old.

Coming Wednesday: A Routine for Sculpting that Badass

Badass Foodie on Avocados: Nature’s Perfect Chocolate Pudding Mix!

Let’s talk about classic, decadent comfort foods. Dessert foods that really hit your chocolate sweet spot. Who doesn’t love the texture, taste and subtle sweetness of a thick chocolate pudding? (That’s a hypothetical question, people… if you don’t like it, please just stop reading. And then go get your head checked. The rest of you, hold on for the ride.)

Ah, yes… back to chocolate pudding. What if I told you there was a way to make the aforementioned rich, chocolaty thick pudding – in a healthy, Badass Fitness-approved way?

In one of my recent posts, I covered the importance of working more healthy fats into your diet. On the whole, modern western culture has grown to fear the “f” word – fats – and we avoid them like the plague. Many nutritionists believe that this fear of healthy fats has played a large part in our growing obesity rate as a nation and contributes to our rising rates of heart disease and high cholesterol. The heart-healthy fats found in many fish, nuts, seeds and oils are “super foods” that we should incorporate  into our diets.

This brings me to the beautiful, amazing avocado. It’s only recently that I discovered the wonders of this fruit. (Yup, it’s a fruit!) You’re probably familiar with the avocado from the occasional bowl of guacamole, or perhaps as a sandwich substitute for mayonnaise (Yum!). But until today's post, you might not have considered the use of avocado in sweet dishes.

The oils of the avocado are among some of the best natural sources of monounsaturated fat, specifically oleic acid, an omega-9 fat that has been proven to lower cholesterol and blood pressure. Monounsaturated fat like that found in avocados has also been linked to a reduced risk of cancer and diabetes. They are also great sources of lutein, which help keep your skin healthy and eyes clear. While preparing this post, I also learned something new about avocados: They contain about 15 grams of fiber per fruit! That’s amazing!

Consider the tally: A couple hundred calories, tons of heart-healthy fats, one-third of the day’s fiber, and completely satisfying, with zero effect on blood sugar.  In short, avocados are one of nature’s most perfect "super foods." 

Now back to the pudding. This recipe is simple. Almost TOO simple. You will probably scratch your head a bit and wonder if this will really hit your sweet spot. Trust me. This quick and easy recipe will produce a thick, rich and decadent dessert that also delivers a good amount of healthy fats while not affecting your insulin or blood sugar. This pudding contains no sugar, no dairy and no processed carbs – so it is completely guilt free. (It isn't calorie-free, though, so remember: Everything in moderation!)

I’ve provided the “basic” recipe for a simple Choco-Cado Pudding, plus a few adaptations if you’re feeling adventurous. Personally, I like the addition of some frozen banana and a little bit of nonfat Greek yogurt, just to extend the pudding a little bit and further the creaminess. I’ve provided both “recipes” below, though these are so simple, the word recipe is a bit of a stretch. Just blend the ingredients together, taste, adjust and enjoy!

Kirsten’s Basic Choco-Cado Pudding

Serves: About 2 sizable ½ cup servings. (Or 1 very large, decadent serving…)

Ingredients

• 1 ripe avocado, pitted and scooped out
• 1 tablespoon agave nectar (or other sugar substitute, such as stevia)
• 2 Tablespoons unsweetened cocoa powder
• ½ tsp vanilla extract
• Splash of almond milk (or regular milk)

Blend, taste, adjust and serve!

Kirsten’s Super Choco-Cado-Nana Pudding

Adapt above recipe by adding:

• ½ frozen banana
• ½ cup nonfat Greek yogurt
• Dash of cinnamon

Blend, taste, adjust and serve!

Note: I used my trusty and handy Magic Bullet blender to make this pudding, but use any blender, food processor or mixer you have.

Coming Monday: A few must-have moves to whittle those inner and outer thighs...

For a stronger core and better abs, nix the regular crunches

When a 49-year-old woman with a body like Kelly Ripa tells you she usually does everything BUT crunches to get her tight core, you pay attention.

Specifically, you start doing fewer crunches, and more "everything BUT."

I always close out my cycling classes with 15 minutes of core work, but after taking Mindy Mylrea's "Core Power" workshop at the SCW fitness conference in Atlanta last weekend, my students and I are spending a lot less time with our backs and Badasses on the floor.

See, there are all sorts of things we do that work our core, even in daily life. Push the vacuum out far, pull it back in, and you're engaging your core. Pick up a box or grocery bag that's at your side and lift it up onto a shelf, and you just used your core. If your core is weak, even these simple tasks are difficult.

So why not do exercises that engage our core in a more functional and fun way? You might already be doing it but don't even know it. Mountain climbers, pushups, squats - you need your core to do them all properly and effectively.

With the right exercises and a few affordable 'fitness toys,' or homemade versions of them, you can strengthen your core and develop that washboard - and eliminate a lot of those boring crunches.

Here are a few to try:

Sliders: Using purple Gliders or paper plates, get on all fours. Place one palm on each disc. Position your knees and arms as if you were about do a pushup on your knees. Slowly, with control, push the discs out in front of you, keeping the core tight (belly button pulled in toward the spine). As soon as you feel the abs engage and lengthen, pull the discs back in. You will feel this in your core, and a little in your arms and back.

Gliding Mountain Climbers: Do a 30-second to 45-second mountain climber, but place your toes on the Gliders or paper plates. Pull your knees, one at a time, into your chest, at a steady faster-than-you'd-like pace.

 

Pull-in, Push-up: Get into a plank position, and place your toes on the Gliders or paper plates. Pull your knees in toward your chest, and as you slide them back out, lower into a push-up. If you're not ready for the push-up yet, just pull in and out and skip the push-up.

 
 
Partners Disc Psyche-Out: One partner gets into a plank position, but on the hands and with the feet wide apart. The second partner is behind, and quickly shoots Gliders or paper plates through the planking partner's legs. The planking partner tries to catch the discs with one hand, right or left, as the discs come flying. Every time you reach for the discs, your abs are firing. After several discs, switch positions with your partner and get a little revenge! This one is my new favorite - every class of students ends up smiling and laughing, even if it's while cursing their partners.

Ball Pikes: Get on top of a balance ball, stomach on the ball. Roll forward until the ball is just below your knees, shins resting on the ball. Using your core, pike up into a V. If this is too challenging for now (you WILL get stronger, no worries!), just pull the knees into your chest and back out from this position.

Seated Medicine Ball Twists: Holding a medicine ball, sit on a mat and lift your feet a few inches above the floor as you lean back, just to the point where you feel your abs engage. Now twist the medicine ball to the right, tapping the ball on the floor at your right side. Do the same thing on the left, for a total of 10 to 20 on each side.

Coming Friday: A few must-have moves to whittle those inner and outer thighs...

Badass Badges of Honor go to...Starbucks, Costco, and Seasons 52

There are plenty of things to dislike, from a Badass Fitness perspective, about corporate giants like Starbucks, Costco and Darden Restaurants (the Florida-based company that brings you Olive Garden and Red Lobster).

Starbucks has way too many sugary, high-calorie drinks and overly processed pastries. Costco is built on a business model that encourages mass consumption of food, all because "it's so much cheaper." And the menus at Olive Garden and Red Lobster are, for the most part, a calorie and fat intake nightmare.

But I've often talked about the importance of making choices (specifically, healthy choices) on this journey to a stronger Badass you. And the fact is Starbucks, Costo and Darden are adding healthier choices to their offerings.

For their efforts, they receive...drum roll, please...the First (More Than Annual, But Who Knows How Often) Badass Badge of Honor Award!!!

Read on to find out what they're doing that caught this Badass CEO's attention:

Starbucks

OK, so as much as I don't like how Starbucks has muscled out many mom-and-pop, independent coffehouses, I have to give the company props for improving their menu. Frappucino now comes as Frappucino Light (which still isn't ideal, but better than the alternative), and - most importantly - the food options are impressive. There is no excuse any more for us Badasses to walk out of there without something healthy to eat - be it for breakfast, lunch, a snack or a light dinner.

The "Perfect Oatmeal" is 140 calories plain or less than 400 with the add-ins: dried fruit, nuts and a spoon of brown sugar. The Spinach, Roasted Tomato, Feta & Egg White Wrap is just 280 calories and 10 grams of fat, and the Reduced-Fat Turkey Bacon, Cholesterol-Free Egg White, Cheddar Breakfast Sandwich is 320 calories and 7 grams of fat.

For later in the day, Starbucks has handy little to-go boxes with fruit, cheese and wheat crackers or hardboiled eggs, fruit, and peanut butter with a small muesli bread. They've just added a 250-calorie chicken with pita, hummus, and veggies box that is a great mix of protein, complex carbs and flavor. With 9 grams of fat, 17 grams of protein plus 27 carbs, it is an ideal fat-protein-carb mix that will satisfy what your Badasss needs.

The coffee giant also carries organic juices, yogurt parfaits, and Sahale nuts. One word: Badass!

 

Costco

In recent weeks, I've learned firsthand that you CAN emerge from Costco with a basket full of healthy, even organic, groceries.

Their produce section now includes organic spring and baby spinach mixes, organic baby carrots, and berries that aren't organic but ARE so tasty and affordable they'll encourage you to get your daily 5!

Costco also carries organic cage-free eggs, Fage 0% fat Greek yogurt and Chobani Greek yogurt for much less than at the regular grocery store. Costco is now my go-to place for all of the stuff in my Badass pantry: protein powder, LARA bars, almonds, almond butter, flaxseed, pita chips, sandwich thins, and even multi-grain low-fat snack chips and crackers.

The freezer section includes lean turkey burgers and wild Atlantic salmon burgers that are less than 200  tasty calories packed with so many health benefits, my freezer isn't complete without them. The turkey and salmon burgers are just as good on an indoor Foreman grill as they are on an outdoor grill, and they definitely helped win me over to the Costco "team."

Seasons 52

The company that brings you Cheddar Biscuits and fatty Fettucine Alfredo with all-you-can-eat breadsticks has discovered its gourmet, health-conscious side in Seasons 52. Darden Restaurants opened the first Seasons 52 in Orlando in 2003, and has now expanded throughout Florida and into states including Georgia, New Jersey Illinois and Pennsylvania.

As the name suggests, the menu changes weekly to reflect the seasons and the freshest available foods. Many restaurants promise that. But here's where Seasons 52 is unique: Nothing on the menu is more than 475 calories. Yet when you order their flatbreads or dishes like Caramelized Scallops (at left) and Goat Cheese Ravioli (below right), deprivation is the last thing you think about. The portions are ample, the flavors amazing and fresh. Had I not told you about the 475-calorie promise, you'd never know.

Seasons 52 also made popular those shot-glass mini desserts that are now offered in many restaurants. And no matter your dietary restrictions or preference, they can accommodate, thanks to "alternative menus" especially tailored to low sodium, vegan, gluten-free, and vegetarian diets.

Badass Foodie celebrated her quarter-century birthday at one of the Seasons 52 locations in Orlando this weekend with the dishes you see pictured here, so it officially has the Badass Badge of Honor now!

Coming Wednesday: Zero crunches = stronger core, amazing abs...

 

Badass Weekend Challenge: Instead of this, try that!

They often don't realize it, but my cycling and group fitness students and training clients inspire me. Whether it's doing five more pushups than they did the week before, or telling me their scale is now eight pounds lighter, they keep me going and remind me what this whole Badass Fitness journey is about.

Sometimes, the soldiers in the Badass Army REALLY knock me on my feet. It happened last week with a cycling student and client who, every day and little by little, is getting more confident. She will be the first to tell you that she isn't confident, and that she used to avoid gyms and exercise.

But these days she has a new attitude, summed up in 10 awesome words: "I am ready to try things I've never done before." Wow. Think about the implications of that. Think about how many doors that opens up.

For her, "trying things" means strength training, longer cycling classes and healthier eating. What does it mean for you? On your Badass Journey, are you trying new things, seeking new challenges? Or are you stuck?

At a fitness conference in Atlanta last weekend, I learned dozens of new ways to use those big round resistance balls and discovered that the Indo-Row machine can kick my Badass to a whole new level. I learned a whole slew of ab and core exercises that involve everything BUT laying on my back. 

In short, I did things I'd never done before. And it rocked. It re-energized my commitment to fitness - for myself and, most importantly, for my students. 

So as we head into the weekend (Can I get an Amen?!?), here is my challenge to you: TRY NEW THINGS. Instead of what you always do for exercise and eating, try something else. Get out of your comfort zone, and get stronger!

Instead of regular squats, try...Bosu Squats: Put a Bosu Ball on its flat side. Stand on top, positioning your feet for balance at about hip width apart. Keeping your chest up, lower down into a deep squat and come back up.

Instead of regular pushups, try...decline pushups: With your feet on a bench or resistance ball, get into a pushup position and slowly lower down, then push back up. 

Instead of forward lunges, try...lateral lunges with dumbbells: Holding dumbbells in each hand (pick a challenging weight), lunge with your right foot at a diagonal to the right. Step back, and lunge the left side at a diagonal to the left. Mixing these with forward lunges engages more of the lower half of that Badass!

Instead of regular triceps dips off a bench or chair, try...adding weight: Rest an 8- to 10-pound medicine ball, or if you're up for it a 25-pound plate, on your lap as you dip.

Instead of crunching on a stability ball, try...pikes or roll-ups: Get off your back and rest your shins in the ball, chest facing the floor. Pull your knees in toward your chest and push them out slowly, feeling your core engage. Or pike into a V to come up and down.

Instead of jogging for 6 miles at a steady pace, try...Intervals and Speed: Do a session of sprints and fast short distances at your local track. It will make your legs and heart stronger, your pace faster.

Instead of cycling, try...rowing or swimming: You know your legs are strong, but what about your upper body? Work those shoulders, arms and lats!

Instead of regular milk, try... Almond Milk: Less sugar and calories than regular or soy milk, it's ideal for smoothies and oatmeal. Or at least move from whole or 2% milk to lowfat or skim.

Instead of regular yogurt, try...Greek yogurt: Low in sugar, high in protein and more like a thick pudding, this is great with berries or used in recipes in place of regular yogurt or sour cream.

Instead of a Whopper, try...a Whopper with cheese!: Kidding! I just wanted to make sure you're paying attention!

Instead of beef, try bison: It's leaner and just as tasty, especially if used for burgers or meat sauce or chili.

Instead of meat or poultry, try fish: Your Badass loves the good fats that come in seafood like salmon, and dishes like a seafood creole are low-fat and low-calorie but high in flavor.

A note to close: The student who vowed to keep on trying new things told me this right before a cycling class in which she sat on her RealRyder bike and spoke encouraging words to another student who was new to the studio. Within a matter of weeks, she had gone from the intimidated new student to a veteran rider, sharing her enthusiasm with others.

Had you told her a couple of months ago that she would be there on that bike, riding and smiling and pushing herself to new climbs (real and figurative), I'm guessing she would have said, "No way. That's not me."

But guess what? It IS her. Trying new things. Pushing herself. Getting stronger everyday. And inspiring the Badass CEO to keep going...

Coming Monday: Stability ball circuits - that inflatable ball does more than you're letting it do for your Badass!

Badass Foodie: Mangia, for a healthy celebration!

It’s no secret among those who know me that this Badass Foodie has a tendency to show love with food. 

I love preparing food for those who are important in my life, and especially love finding out their favorite foods and working them into the mix. Whether it is a batch of fresh-baked cookies, an improvised salad for a party or homemade mac-and-cheese for my 2-year-old niece, I love creating meals for those I care about. In my family, food and mealtimes equated directly with love, bonding and taking care of each other.

So, when it was time to celebrate the one-and-only “Badass CEO’s” birthday, my “food-equals-love” gear went into hyper drive. Without divulging any details to the birthday girl, beyond location and time, I was able to work with our circle of close friends to plan a great “Italian Grille” menu - and it turned into a perfect casual ‘Festa’ to celebrate an amazing Badass.

I wanted to do Italian to celebrate Shannon’s fiery Italian spirit and the delicious Mediterranean flavors of the region – but wanted to stay away from heavy pastas, cream sauces and other “Non Badass” foods. Luckily, true Italian cooking can be healthy, as it focuses on quality ingredients with lots of healthy proteins, vegetables and simple preparation.

While planning the menu, I started thinking about foods that Shannon naturally gravitates to – the foods SHE loves.  The more I thought about it, Shannon (and the other 2/3 of the Badass Trio) always love the healthy spreads and dips featured in the appetizer portions of menus. I could remember Shannon often ordering Baba Ghanoush, Hummus or Tapenade, and always really enjoying it! I’m the same way, I love tapas-style eating, with small bites of different options, as you can get the maximum variety and flavor without a huge calorie spend.

For Shannon’s Italian-themed barbeque, I decided to make a variety of Italian-themed spreads, pestos and tapenades for dipping.  That way, we could have healthy vegetables such as cucumbers, zucchini, celery and tomatoes as crudités for dipping as well as garlic toast and crackers.

• Roasted Red Pepper Spread
• Artichoke and Caper Tapenade
• Sundried Tomato Tapenade
• Basil Pesto Cream Dip
• Black Olive Tapenade

It was a great success, and the spreads were a perfect “starter” to our evening while the grill heated up and everyone gathered together. Best of all, the birthday girl loved it all! And, if you’re curious, the amazing menu also included wonderful foods such as prosciutto-wrapped melon, chopped Italian salad, a gorgeous antipasti platter, lots of grilled Italian chicken, sausages and vegetables, and pizzelle cookies with Nutella for dessert!

I’ve provided the recipes for the 5 dips I made below. Have no fear - they’re all amazingly simple. Armed with some basic ingredients, a food processor, and a little bit of love, you can whip these up for your favorite badass (or for yourself) in no time. 

Roasted Red Pepper Dip

• 4 roasted red peppers, from jar, drained
• 2 tablespoons olive oil
• ½ cup cannellini (or Great Northern) beans, drained
• 1 – 2 tablespoons of light cream cheese
• 2 tablespoons Greek yogurt
• A few leaves fresh basil
• Salt to taste
• Juice of half of a lemon

Directions: Throw ingredients in processor (or, in my case, your amazing Magic Bullet blender) and blend! Taste, adjust seasoning and mix again until perfect!

Artichoke and Caper Tapenade

• ½ cup pitted black olives
• 1 can artichokes, drained well
• 1 tablespoon capers
• ½ red onion, diced
• Squeeze of lemon juice
• 1 clove garlic, minced
• ¼ cup olive oil
• 1 tablespoon vinegar (I used red wine)
• Salt and pepper to taste

Directions: Pulse this together lightly to mix in processor – don’t overblend! You want to preserve the texture of the artichokes and olives. You could even mix this together without a processor with some adept dicing! Mix, taste and serve!

Sundried Tomato Tapenade

• 6 large sundried tomatoes in oil, drained and chopped
• 1 roasted red pepper (held over from previous recipe, adds good flavor)
• 2 clove garlic, minced
• ½ cup parmesan cheese
• ¼ cup olive oil
• A few black olives or capers, for salty-savory flavor
• Salt and pepper to taste

Directions: Pulse this together lightly to mix in processor.

Basil Pesto Spread

(A complete improvisation in the kitchen, I was especially pleased with how this turned out – a classic basil pesto, turned into a spread with the addition of Greek yogurt and cream cheese! A real crowd pleaser!)

• 2 cups fresh basil leaves, packed
• 1/2 cup Parmesan cheese
• 1/2 cup extra virgin olive oil
• ¼ cup walnuts
• 3 garlic cloves, minced
• Salt and pepper to taste
• ¼ cup Greek yogurt
• 2 tablespoons light cream cheese

Directions: First, blend the first 6 ingredients together to form a basic pesto. Be careful not to overprocess – you want it to be a rough chop and maintain its pesto texture. Then blend the yogurt and cream cheese into the pesto and serve!

Mediterranean Olive Tapenade

• 1 cup black olives, pitted
• ½ cup kalamata olives, pitted
• 3 anchovy fillets (Whoops! My secret is revealed – I’m pretty sure most party attendees didn’t know they were eating anchovies. I love these things for flavor!)
• 2 cloves garlic, minced
• ¼ cup olive oil
• Fresh thyme and basil, about 1 tablespoon each, minced
• Salt and pepper to taste

Directions: Pulse with blender or processor but don’t overblend. Taste, season and enjoy!

Note: All these dips will refrigerate well for 2 -3 days in a covered container. I recommend allowing the Greek yogurt/cream cheese spreads to chill for at least a few hours before serving as well.

Coming Friday: Instead of this, try that -- inspired by someone determined to "try things I've never tried before."