NY Resolution Fail

I am ashamed to admit but after a month of my New Year Resolution I am giving up... Not because I can't handle it or too busy or one of the other thousands of excuses. I am giving up on my goal to run 1000k in 2012 because I lost 6 pounds in a month: Yep 164 pounds to 158... 

Now some of the weight was fat, more was muscle which was is not my goal... L says I look too skinny but the tipping point for me is my arms look small!!

I do enjoy the Cardiovascular component to running however prefer to focus on maintaining muscle mass so Sunday I got back to my normal Chest routine. The new Polar Heart Rate Monitor I got for my birthday :) beeped at 165bpm after my first set. Then it hit me... I can keep my Heart Rate in the Cardio Zone while Lifting!!

My New New Year's Resolution: Log an equivalent amount of time in the Cardio Zone as I would by running 1000k... Swimming, lifting, biking, playing soccer, abs... the skys the limit!!

With some simple Algebra I extrapolated a constant from my past runs I refer to as The Multiplier. A ratio of pace over my average heart rate. The beauty of this is I can now compare ANY workout taking my average heart rate and time to equate the equivalent distance!! Example:

Using this same multiplier and working backwards from 1000k I would have to log 93 hours of exercise keeping my heart rate at 140bpm.

Let the games begin!! I've already logged 6:45...

Healthy Seared Salmon

A thousand apologies to my 10 followers that I haven't posted a recipe in a while but the long wait is now over! I present to you: Healthy Seared Salmon with Roasted Vegetables...

• 2 Healthy Salmon Steaks: Nuval Score 87

                                       with

• 3 Small Broccoli Bundles: Nuval Score 100

                                         or 

• 1 Large Asparagus Stalk: Nuval Score 100

Sprinkle the Fish with Pink Himalayan Salt, Fresh Ground Pepper, Garlic Powder, Chili Powder & the ever crucial Smoked Paprika... Sear in a pan brushed with Olive Oil & Pressed Garlic!!

Now the key to these delicious roasted vegetables is to preheat the oven to 425 °F and place veggies on foil over a cookie sheet or something... But before they start cooking roll them around in some Olive Oil with a dash of Pink Himalayan Salt, Fresh Ground Pepper, & Fresh Garlic.

We like to switch between the Broccoli & Asparagus to mix it up a bit but, as you can tell from the Nuval Scores, they are both amazingly healthy side dishes; tasty too!!

Not only is Salmon super tasty and high in protein but it also has a multitude of health benefits... The Omego-3 helps lower bad cholesterol, raises good cholesterol, sparks brain activity, speeds up your metabolism, lowers blood sugar, etc etc etc...

It's easier than swimming up stream. Enjoy!! Many compliments to Chef L...

The Grapefruit Catalyst

I don't want to sound like your mother but its true... Breakfast is the Most Important Meal!! Imagine starting a log fire without any fuel, it will work eventually but would be much easier if you just added a dash of lighter fluid to speed up the process. Well your body works the same way.

During sleep your metabolism slows to solely Maintain Body Functions however when you wake this decreased metabolic rate will be prolonged unless you inject fuel into the equation ie Food!! If this source of fuel is not received your blood sugar levels will eventually drop putting your body in a state of Hypoglycemia... 

Obviously this is in extreme conditions however lack of food is the main reason people are tired in the morning. Many people counteract this fatigue with nature's caffeine ie Coffee!! This will only provide a temporary jolt and leave you dehydrated.

THP Fit Tip #8: Drink Grapefruit Juice instead of Coffee...

Grapefruit Juice on the other hand provides much needed Vitamin C which kick starts your Metabolism better than any other citrus fruits as well as contains much needed Fiber & naturally reduces insulin levels...

Now I enjoy a cup a coffee just as much as the rest however recently I replaced my fix with a large glass of Grapefruit Juice complimented with 2 Hardboiled Eggs & Greek Yogurt. This quick breakfast consisting of about 350 Calories usually keeps me Awake & Satisfied until a late lunch.

Try it, you have nothing to lose but sleep...

The Resolution

New Year... New Opportunities!!

Last year my goal was to get in the best shape of my life and I did it: 1 Marathon, 1 Half, a 10k & countless hours in the gym destressing from the long work weeks. But as the memory of 2011 slowly permeates in the back of my mind the outlook for 2012 is optimistic!!

I thought this year I would choose something a little more tangible... 1000k over 365 days!! An idea stolen from L which I adopted because I like the concept as well as to offer support.

I am definitely faster than her; trying to get 5k down to 22 min, however L is the Slow&Steady type with the persistence of a Turtle, I just need to be sure not to fall asleep under a tree!!

January:       E - 5k & L - 6k

Quick Legs

Percentage wise your legs make up the biggest muscle group in your body. They are also the easiest to workout multiple groups at once. In addition to my previous Leg Press gym workout here are 4 Super Quick at home leg exercises to Quick Start your day... hehe

• 30 Squats - Finish on your toes to work your calves

• 12 Front to Back Lunges - Complete with each leg

• 80 Mountain Climbers - Make sure to wear shoes

• 40 Sec of Wall Sits - Arms making tiny circles

The whole routine takes only 4 or 5 minutes with minimal rest in between but its a great way to get your heart rate up to High Intensity Training levels!! Your body will also continue to burn calories well after the workout to fuel and repair the exhausted leg muscles. Add weight for extra resistance... Do it twice for a prolonged cardiovascular workout while training you muscles!!

A Healthy Salt

First off I want to make it clear that Salt is Essential. It is a key ingredient to a Healthy Metabolism and maintains balance in your body. As you exercise your body emits salt through sweat and it is highly recommended to replenish before your blood-sodium level drops hence why gatorade has fairly high sodium levels.

Recommended levels of sodium is Less Than 2300mg per day for an average young adult even though the national average is around 3400mg. A Big Mac has 1020mg alone.

Too much salt can cause an array of Health Problems!! Everything from Hypertension & High Blood Pressure to Osteoporosis & Stomach Cancer. The biggest offenders for high sodium foods are the processed foods, canned soups, fast foods and so many more. 

White table salt essentially is nothing but sodium chloride mixed with Iodine which is added to support the Thyroid Gland. It is normally chemically processed and bleached which can make it Toxic! But worst of all... its Addictive!!

THP Fit Tip #7: Avoid Processed Food & Use Himalayan Pink Crystal Salt When Cooking!!

This naturally occurring salt has been mined from the Khewra Salt Mines in Pakistan for last 700 years and contains 84 Minerals including Iron, Copper, Fluoride, Zinc, Magnesium, Calcium and of course Iodine!! In addition this Magic Salt helps Maintain Blood Sugar Levels, Regulates Blood Pressure, Prevents Cellulite and Reduces Risk of Dehydration compared to Table Salt.

I think the taste is much better too... 

Fit Running Tips

Distance Running for me is not only good exercise but a great time to reflect... Part of me wishes I've been running for years; the other believes I've fallen upon this whole fitness thing now for a reason. 

Either way here are a bunch of tips I that would of helped me get started to train for a race. In Simple Bullet Points... Close the Gap!!

• Training: Choose a plan that fits your schedule, rushing home from work is a chore and will make the whole experience less enjoyable...

• Eating: Magnesium helps prevent cramping but Fiber causes it... What to do about those delicious leafy greens?? Still working on this one but my suggestion is to eat light, eat simple. 

• Drinking: Hydrate well the night before but minimal before the race. Once you get thirsty while running go to town on the liquids but don't overdue the gatorade, could cause cramps.

• Snacking: Dried Apricots & Almonds...

• Stretching: Don't forget your calves!! They tighten quick and don't let go.

• Listening: Live Music; feels like everyone is cheering you on!!

• Pacing: The right pace can last forever. Find it and stick to it, over exhaustion can lead to a miserable race. If you set you standards low there is only room for improvement!!

• Starting: Don't peak too soon; start slow & finish strong!!

• Breathing: I generally try to breathe normal when racing but for all the multitaskers out there deep breathes from the Belly increases the oxygen flow and reduces cramping.

• Thinking: Mind over matter. Your first long race I can promise you at some point you'll question your decision making process. I can also promise you'll be glad you did after you cross that finish line so just maintain those positive thoughts and push through!! 

• Finishing: Close the Gap!! That last 8th of the race make it a goal to slowly close the gap with person in front of you. Next thing you know you'll have some groupies on your coattail!!

• Celebrating: Have a nice protein filled meal... You'll have deserved it!! 

That's assuming you can walk... Just kidding! Hope you learned from my mistakes!! Check out more great tips from ChiRunning...