When my girls were infants, we used to feed them chopped up avocados since they were so soft and easy to eat without teeth!! Now, I can’t get them to eat an avocado (plain) to save my life. However, I do have sneaky ways of hiding them in smoothies and chocolate pudding which they not only tolerate, but actually love!

Why do I want them to eat avocados? And why should you?

Avocados are rich in over 20 vitamins, minerals and phytonutrients. Phytonutrients have been linked to preventing numerous chronic diseases such as rheumatoid arthritis, heart disease and even cancer. Avocados contain both mono and polyunsaturated fats as well as a natural plant sterol called “Beta-sitosterol” which actually helps maintain healthy cholesterol levels. The healthy fats in avocados also help the body absorb fat-soluable nutrients such as alpha and beta-carotene and lutein.

Here’s a delicious chocolate pudding recipe using avocados as the base:

Chocolate Pudding:

2 Large Avocados

1/4 Cup of Cacao Powder

1/2 Cup Raw Honey

2 Tbs. Coconut Oil

1 tsp. Vanilla Extract

Blend all ingredients in a food processor and enjoy!

Have any great recipes using avocados that you’d like to share?

After working in the fitness business for awhile now, I have come to believe that there are different “types” of exercisers  just as there are different types of people.  Understanding what your workout “type” is may be a key component to keeping up with your health and fitness goals. So let’s take a look at the few different “types” I have come across:

- The “Self-discipline Type”- This is the type of client that knows they need to workout and are willing to do it; they just need to know what to do and how to do it. I love these  clients because they do what you tell them to do and they usually do it willingly. I either meet these clients at their home or in the studio and develop a workout routine for them to do for the next 6-8 weeks. We go over form and any questions they may have and then we are done. I usually don’t see or hear from these clients until they need me to come and change up their routine after their body has adapted to it.

-The “Undisciplined Type”- This is the type of client that is unable or unwilling to exercise on their own. They need to have an appointment set up and be accountable to someone in order to get a workout done. This client either lacks the motivation to workout or just doesn’t like to do it. If they know that I am there waiting for them with a workout planned, they will be there; however, they will most likely not do it on their own. I need these clients because they pay my bills and keep me in business. They also understand themselves well enough to know that if they want to maintain their health, they need to hire a trainer. While they may dread coming to see me, they see the value in doing it and are usually happy once they are done.

- The “Social Type”- This type of client views exercise as a social experience. These type of people do well in group classes since they provide the social interaction as well as the physical challenge. These clients can be disciplined as far as working out goes, but find exercising alone boring and unfulfilling. They also tend to do well in gym settings where there are usually many people around.

- The “Isolative Type”- This person sees working out as “me time” and dislikes interuptions or socializing during a workout. For these people, working out is their meditation and time to be alone with their thoughts.  Most isolative types workout at home or own their own. Those who belong to a gym, tend to wear earphones in order to keep people away. These poeple will also most likely fall into the “self-disciplined” type. I understand this type well since this is the workout type category that I fall under.

-The “Fair-weather Type”- This is a person who tends to ebb and flow when it comes to exercising. When they make up their minds that they need to start working out, they tend to be very diligent for awhile but eventually the charm wares off and you don’t see them for a few months until the “itch” comes back. I find this type of client to be the most frustrating since consistency does not seem to fit into their world.  As soon as you feel like your making progress, something happens whether it’s a vacation or a personal issue, and you don’t see or hear from them for months. This is a type of client that will always test your patience but will eventually come back.

The advantage of differentiating and understanding these various types of people helps me, as a trainer, know how to make the most of our time together. And as a person,  once you are able to understand yourself and how best you workout, you are more likely to keep it up.

These are just a few of the types of clients, I’ve come across. I’m sure there are more out there. Let me know if you have any others to add to the list!!!

In good health,

Karen

Most people don’t really want to hear this and I get that. Food is very personal. It is far easier to tell someone to begin an exercise program than it is to change their eating habits. With that in mind, I try to keep it as simple as possible when it comes to nutrition. If you really want  to loose weight, you should eliminate the following 3 things:

1) Wheat

2) Sugar

3) Alcohol

While there are other things that are worth taking out, these three things are the biggest culprits (in my opinion) when it comes to gaining weight.  I would also include any processed foods and anything fried, but the wheat and sugar mostly cancel them out.  And even though this list is short, it eliminates many foods like bread, pasta, pizza, pastries, pie, cookies, pancakes, many cereals, muffins, pretzels, most crackers, etc.  Sugar is also hidden in many items including pasta sauce and catchup.

So while this diet recommendation may be simple, it is not easy.

Because of this, I always recommend using the 90/10 plan. The 90/10 plan essentially entails that you follow your diet or nutritional program 90% of the time and allow yourself some flexibility 10% of the time.  I really like this because it  ensures that you have a little wiggle room to enjoy those special indulgences that come your way. Perhaps you have a weekly date night and you like a glass of wine or a cocktail? Go for it! Or maybe you and some friends like to meet for pizza after a game one night a week? As long as it stays within the 10% perimeter, enjoy! The 90/10 rule of thumb allows you this flexibility while preventing you from adopting an “all or nothing” mentality (which often is a recipe for disaster).

So if you are trying to loose weight, try to implement the 90-10 code of conduct.  Whether you utilize my nutritional advice or another diet program that works for you, make sure that you give yourself that 10% to play with.  While we all want to be healthy and eat well, we also need that wiggle room to live a little and have fun.  Plus,  if you know that you have that 10% flexibility, you’re more likely to stick with that 90%. And if you stick with that 90%, you’re going to see results!

Without being completely depressing, I wanted to write this post because I believe that it’s important that we really take some time everyday to appreciate all that we have.  It’s sometimes easier to complain, than it is to take the time to be grateful;  and I am very much speaking for myself when I say that.  Instead of complaining about the leaky faucet, I should be grateful to have clean, running water; instead of complaining about my kids running and screaming and driving me crazy, I should be incredibly grateful that they are healthy and happy enough to run and scream.  Instead of complaining about the rain, I should remind myself of what a beautiful part of the world I live in.

What if we were to apply this same attitude towards our health?

Instead of dreading going to the gym or working out, you might want to consider how lucky you are that you have to option to do so.  Perhaps this change in your attitude will help propel you towards getting healthy in the New Year.  I’ve never believed that loosing weight was enough of a motivation for people to stick with their goals.  I just don’t think it goes deep enough. You may have that short-term goal of loosing ten pounds before your sister’s May wedding in Hawaii, but what’s going to happen once that’s over? What is it going to take for you to really take your health seriously long-term? Will it take a tragedy close to you or (god forbid) to you, to make that shift in your mindset?

I hope not.

I’m going to really try to take on more of an attitude of appreciation in all aspects of my life and I’d encourage you to do the same. We all have a lot to be thankful for.  Good health is a biggie so try to cherish the time you spend taking care of it. As you have heard before, your body is a temple and we only get one copy of it.  So, treat it well, respect it and appreciate it.  Not only may it bring you closer to your goals, but you will probably find more enjoyment getting there.

I’m a big fan of the way Cross Fit has popularized the basics when it comes to exercise. Using your own body weight and adhering to functional body movements rather than machines, and short intense workouts instead of  slow cardio workouts.

And their philosophy when it comes to diet is right on:
“In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.”

I also like Michael Pollan’s philosophy in his most recent book, “In Defense Of Food”.

“Eat Real Food, Not Too Much, Mostly Plants.”

Again, very simple and very true.

If you can follow this philosophy 90% of the time (save 10% for splurging every once in awhile to keep yourself sane), you will succeed in your goals.

If you look at “the law of the farm” as  Stephen Covey wrote about years ago, it basically states that most of the truly good things in life take time and can’t be forced or rushed.  We’ve heard the old adage that “good things come to those who wait”.  This obviously applies to farming since it takes much patience and hard work and preparation in order to yield successful long-term results. There is no shortcut when it comes to farming, there is no instant gratification.  In our incredibly fast-paced world where everything is at your finger tips in a matter of seconds, the idea of waiting without experiencing immediate results has become a rare and foreign concept for us.  We have been conditioned to expect everything to happen instantly and the attribute of patience and delayed gratification has  essentially been lost.  The inability to put time and effort into something and not expect an instant reward, is not just a personal problem, it is a societal one.

As you already know, when it comes to training and fitness, there is no quick fix either.  There is no magic pill that is going to make it immediately happen.  Loosing weight, exercising and staying healthy require hard work, mental fortitude and patience.  Just as you would water and fertilize the seeds you plant, loosing weight and maintaining your fitness  goals requires daily attention and diligence.  You aren’t going to see changes immediately and most people can’t handle this.

Before you set those New Year’s resolutions, ask yourself if you can honestly stick it out for the long haul? Are you going to be able to endure the hard work and due diligence it is going to take in order to seek those long term results? Can you train your mind as well as your body to accept that the reward is not going to happen overnight?  If not, than you are likely to be amongst those many New Year’s resolution casualties that quit by February.

On the other hand,  can you beat the odds and adopt the farmer mentality? Can you work hard towards a long term goal that is going to bring you huge rewards in the end? You may not see anything for the first few weeks, but perhaps just like a seed that is starting to sprout, you see little changes:  maybe you wake up one morning and your jeans are looser;  maybe one day a friend or co-worker comments on how great you look;  or perhaps you just have more energy and your mood is better.  It might take a growing season or two but in the end the reward is plentiful.

As you embark upon your New Year’s Resolutions, I encourage you to embrace “the law of the farm” because we really do reap what we sow.

I wish you all a very Happy New Year.  I wish you the patience and strength to work hard, to nurture yourself and your goals daily and to stick it out long enough to experience those rewards in abundance!

With the various blogs I subscribe to, I’ve recently been inundated with tips for staying healthy during the holidays.  Those who advocate “pre-eating before the party, abstaining from alcohol, or if you do eat at a party- only eat the high protein dishes, etc. etc.  At some point, I just have to step back and say, rather than give ourselves another list of things we “should” or “should not” do, perhaps we just need to relax a bit and enjoy the holidays and some of the decadence that comes with it. I mean life is stressful enough and we are constantly being bombarded with demands. The last thing I really want to read about  around the holidays, is another list of things I “should” or “should not” do to stay healthy.

Now for those of you who have a tendency to overindulge on a regular basis, perhaps a friendly reminder is in order. However, I would imagine that most of us who read fitness and health blogs such as this one, tend to be pretty health conscious and discipline; some of us too much so.  This is the time of year to appreciate friends, family and food and the enjoyment that all that brings.  Sometimes, the healthiest thing we can do is let down a little and really take in all that this time of year has to offer.  That being said, I’m not advocating eating everything on the dessert table at the company Christmas party or overindulging in the holiday punch.

I plan on enjoying the wonderful food that is presented to me, however I also know that there are consequences that come with it.  We are all adults and need to take responsibility for our actions. However, that doesn’t mean we need to feel guilty about not doing everything perfectly all of the time. I happen to think that perfection is a flaw in of itself.  I  may gain a few extra pounds with all the good food that I enjoy, but I also know that I’m not afraid to work hard to shed it off after the holidays.  Perhaps I will jump rope for 2010 seconds to bring in the New Year? I’m not afraid of working hard, but I’m also not going to beat myself up for enjoying that amazing cheesecake that is served to me on Christmas day. And I am going to thoroughly enjoy every bite!

If I were to offering you a tip for getting through the holidays, it would be to just be careful around the alcohol. While I love pomegranate martinis, I also know that if I drink 3 of them, I’m probably not going to be making the best decisions throughout the evening (that is if I’m not already passed out under the table).  So, while you should enjoy this wonderful time of year, make sure that you are able to really connect with the people that you cherish, take pleasure in the festivities and all the joy that comes with it and remain in the frame of mind to remember it afterward.

Have a wonderful holiday and here’s to a happy and healthy New Year!

Well, it’s another rainy day in Seattle (sometimes I think I should start building an “ark”). And being that my daughter has been sick since last Wednesday, the days here seem even more gray. Fortunately I am still able to keep up with my workouts- albeit they are inside and shorter. I can’t help but wonder how others are doing on these dismal days and how they stay motivated to workout and stay healthy.

I can’t even imagine how I would get through the dark and rainy fall/winter season out here without my workouts. I heard someone say the other day “sweat is my sanity”. I couldn’t agree more.  Sometimes during a workout, I actually visualize being filled with oxygen and sweating all of the toxins out of my body. While this may seem a bit bizarre, I find it very “cleansing”.  It’s like I’m filling myself with all the good stuff and getting rid of all the bad stuff.  For some reason, that really helps me get the most out of my workouts and gives me the energy and the positive state of mind to start my day.

Working out is like the rainbow on my rainy day.

How do you stay motivated? I’d love to hear from you!

Now, I’m not much of a proponent for gyms. If going to a gym motivates you and makes you workout harder, than by all means, keep doing it. However, most of the equipment that commercial gyms have to offer is completely useless (unless you are a professional bodybuilder). In fact, you can get in phenomenal shape without any equipment at all! Can anyone say “boot camps”?

Now, there are some advantages to going to a gym or just getting out of the house to workout. Unless you have a dedicated space, free of distractions (cell phones, computers, etc.), it’s going to be hard to stay focused. Also, for those with small children, having a gym with childcare is a huge bonus.  If you like the social interaction and competitive nature that a gym can provide, than that is yet another advantage. But, in these tough economic times, the monthly dues and extra fees that are often piled on top of that, make this privilege out of reach for many people.

So, what do you do?

Well, consider hiring a personal trainer to design a workout for you that you can do at home. I know this may sound extravagant, but it’s a great way to help you start exercising outside a gym setting. Without all the fancy equipment that does most of the work for you, a trainer can teach you correct form, spinal alignment and posture so that you can get great results and keep yourself from getting injured. That alone may be worth the extra cost.

If the idea of working out at home does not seem appealing or realistic for you, hiring a personal trainer may be a great option. Are you one of those people who has trouble being self-motivated when it comes to exercise? If that is the case, you need to be honest with yourself. Having a personal trainer allows you to be accountable to someone else. This may be what prevents you from skipping a workout and falling off the wagon.

If money is tight (which it seems to be for everyone lately), consider teaming up with a friend or spouse for a personal training session. Most trainers raise their hourly rate for more than one person, but if you split it, it is much more reasonable than an individual session. Having another person training with you may also add an extra “competitive” element to your session which may motivate you to work harder.  It also increases your accountability by adding another person into the mix who is counting on you being there.

Times are tough so it is more important than ever to keep yourself healthy. Just be honest with yourself as to how you are going to make that happen. You owe it to yourself and those around you.

Next, I’ll talk about what to look for in a personal trainer- so stay tuned!!!

So we all know to watch out for the witches, goblins and ghosts on Halloween, however, they all pale in comparison to what we should all fear the most- and that is all the SUGAR associated with it. I know, I know- I’m being a spoiled sport and ruining the fun of this great holiday that comes only once a year. However, the mounds of candy that both of my daughters accumulated last year is enough to send me into shock.  Now, even I will concede on this one night a year and let my children (and myself)  indulge a bit (how can one resist a good Reese’s Peanut Butter Cup?) However, since candy and sugar play such a major role on Halloween, I felt it was a good time to discuss the dangers of sugar in general. Because we all know that we probably indulge way too much on sugar even when it’s not Halloween (and don’t even try to tell me you don’t!).

Americans are now consuming on average roughly 1/2 cup of sugar per day. In the past 20 years, we have increased our consumption of sugar from 26 lbs. a year to 135 lbs. per person a year! Now compare that to the sugar consumption of Americans in the late 1800′s which was on average 5 lbs. per person per year. Quite a difference huh? And you wonder why obesity is reaching epic proportions in this country?

And obesity is only one of the harmful results of too much sugar. Sugar is the real culprit to rising levels of  heart disease in this country. While most people, cardiologists  included, blame it on saturated fat and cholesterol, the truth is diets that are high in processed foods and sugar are far more detrimental to our hearts and bodies than saturated fat. In fact, as long as you are eating the right kinds of saturated fat (that is, grass fed meat, organic and/or raw dairy products), saturated fat and cholesterol are actually good for your body (I’ll save that for another post)!! Far better than sugar.

There is nothing innately good about sugar (except perhaps when you can bribe your children in emergency situations). Our bodies do not need it. In fact, it really acts as a poison to our bodies.  Sugar increases inflammation in our bodies and inflammation is really the root cause of most all diseases. It also rapidly accelerates the aging process. Have a scared you yet? Boo!

Now, I’m a firm believer that we’re only on this planet once and you need to enjoy your time here as well. Too much anxiety around food and your health can be just as harmful to your quality of life than a poor diet and lifestyle.  I will be the first to admit that I have an insatiable sweet tooth-I always have. When I was pregnant and nursing, it increased exponentially. So, when I write this post about how harmful sugar is, I am speaking as much to myself as I am to those of you reading this.  I think the 80/20 rule is a great rule to live by. That is, eat well 80% of the time and don’t worry about that 20% when you don’t.

As hard as we may try to be good, sugar is a big part of our lives and our culture.  We tend to associate sugary treats with celebrations and holidays. Birthday cakes, wedding cakes, holiday cookie exchanges, trick-or-treating, etc.   Sugar is also associated with comfort and friendship: a neighbor or friend may bake you a pie, or bake cookies or homemade banana bread to show he or she cares. Kids often get a lollipop after a shot at the doctor’s office (although stickers seem to be the “new” more politically correct treat).  And sometimes there is nothing more fun than baking cookies with your kids or for the holiday. I am not saying that these occasions should stop or that you should never partake in the occasional treat, but you do need to know that these should be “special” and not everyday occurrences. And with the rising rate of childhood obesity, we need to teach our children this more than anything. A sugary treat does not and should not replace a hug or quality time with your child.

So, do enjoy this Halloween holiday. Enjoy seeing the magic in a child’s eye as he or she transforms themselves into someone or something else for the night. Enjoy the time spent together with family and friends.  Enjoy the screams of delight and the haunted houses. And really enjoy a few pieces of candy if you choose.  Then throw the rest away and look forward to the celebration next year!!

Karen