Building a friendship with each passing mile.

       Much has been written about the benefits of running with friends but I have to admit, I never totally bought into it. I was always content in the fact that running was my solace for the demands of everyday life. What I did when I needed me time. After years of running occasionally with groups and sporadically with friends it has finally hit me.It was not just about how many miles I ran or what pace I was at for each distance but the sharing of the experience. I am not speaking about race day; that can be a different story. I am referring to training and general fitness running.

I had begun to wean in my running schedule and found my runs far less fulfilling. Then a cyclist friend came to me and expressed interest in triathlons but they had not run, in there words, in years. Suddenly, I found myself more focused during our runs and developing greater motivation. There were runs where we spent the entire run decompressing, other had fewer words but the sound of our footsteps. I not only increase my mileage, boosted my running enjoyment but I built a deeper, and invaluable friendship that has extended past the pavement.

Running for life or death?

       As an endurance athlete, I was startled by the Wall Street Journal article  "When Running Is Bad for You"/ "One Running Shoe in the Grave". Not only because of it's alarming title; it struck a nerve within me as well as cause quite a stir in my running group.  The article was also brought up by several clients and members of the group, when they asked my opinion on this issue. There where so many in fact, that it prompted me to delve into the article further and attempt to truly understand the potential dangers we face.

        Initially, when I read the article I noticed that all of the photos where of Triathlons which is an entirely different entity then marathon running solely. A slight digression, I know, but an interesting selection by the author.  The primary study referenced in the Wall Street Journal, is an editorial published in the British Journal Heart. The British Journal Heart is an international peer review journal for professionals in the health care field. In a brief, The Wall Street Journal article,  focuses on the new research metrics that are being tested on "Older" athletes, that are not competing solely in running events.The author discusses how previous research measured primarily the number of deaths during races. While the new research focuses on the negative impact it has on the longevity of runners as they age, specifically those who run over 25 miles a week.  The article included an opinion from two different Sports Cardiologist, one of which authored the paper. The other cardiologist, is a former elite marathon runner, opposes the new research. He believes the researchers are "manipulating the data" as well as strictly focusing there research on association as a runner. Thus, overlooking other potential causes for the negative findings like, pre-existing conditions or diseases. While both sides of the research have valid points, for me the article comes down to reconciling in some way my conflicting passions.  I will have to both agree and disagree with the findings. Tempering my athletic brain with my training profession, so that can both advocate caution to some while, half heartily accepting them for my own training philosophy.

      At the end of the day for me; running/training goes way beyond what health benefits I receive; it speaks to my soul. Every time the ever popular "GO" word is uttered it ignites my competitive drive and urges me forward even when the finish line is invisible.

10 ways to stay fit at work

Top 10 ways to stay healthy at work

Now that the holidays are over, it’s time to get back to the business of life. This New Year start by making small and meaningful changes in your lifestyle that will help you achieve your health and fitness goals.  

Despite the fact that Americans work more than any industrialized country in the world, we take fewer vacations, retire older and work longer days. This alone can impact ones health and can lead them to chronic conditions like high blood pressure, arthritis, depression and obesity. The average American works 35-45 hours a week, and in cities with larger populations, it can be as high as 50 hours!

You need to decide that fitness and wellness are important to you and then take measured steps towards your goal. Don’t over extend yourself and exercise like never before to achieve your fitness and wellness goals. This year try to do something different...

1    1. Meal planning and portion control

80% of losing weight depends on your diet. The science is simple “calories in, calories out”. The objective is to burn more calories than you consume. Try to plan your lunches and dinners so that you don’t over eat. Even if you have a client meeting at a restaurant, look up their menus in advance or ask the waiter to “put the sauce on the side” or have it “grilled instead of fried”. Portion control is important because without it, you are more likely to over eat. Having visual cues on how much a serving of veggies or rice looks like can help you make better decisions. For example, one cup of rice or pasta is the size of a tennis ball.   

2. Stretching

Sitting at a desk for more than 2 hours at a time causes the muscles, ligaments, and tendons to become shorter. Do simple stretches at your desk to help elongate the muscles and decrease pain (especially back pain). Tight hamstrings can be a precursor to low back pain, and tight shoulders can lead to neck pain or migraines.

3.  Organize a boot camp/ fitness class

Grab a group of buddies and organize a fitness class. With camaraderie and moral support, you can achieve weight loss together. Select a certain date, time, and location to meet up and work out for an hour.

      4.  Take stairs, or go for a walk

If you’re not experiencing any hip, knee, or ankle pain, then taking the stairs instead of the elevator is a great way to improve cardiovascular endurance and build up the strength in your legs. Taking walks throughout the day are great as well, but with less impact on the knees.

      5 . Set your workstation to improve your posture

Setting up your work space can help prevent back and neck pain, tight muscles, and poor posture. Modifying the sitting posture in an office chair can work wonders for your muscles and joints. Utilize the lumbar support in your office chair and position the computer at eye level so you’re looking straight ahead.

6.  Exercise in your office (planks, jumping jacks, pushups, squats)

If possible, try doing some circuit training in your office for 30 minutes a day. It can improve your fitness levels tremendously. Here is an example circuit that should take less than 30 minutes to complete and uses no weights or machines: 1 min plank hold (a plank is when you are lying face down with elbows under shoulder and toes/knees on the floor, pull yourself up and keep your core tight) 1 min jumping  jacks, 15 pushups (on or off knees), and 15- 20 squats (pretend you are sitting back in a chair and standing up). Rest for 1 mins and repeat 3 more times.

      7.  Hire a trainer

If you’re new to exercise and you don’t want to hurt yourself or you’re pressed for time, then a trainer is what you need. Find an experienced trainer who can travel to your job and kick your butt for an hour. This is a great way to get in shape fast with fewer injuries! The trainer should monitor your diet, correct your form, and provide you with homework that you can do on your off days to speed up the process.

      8.  Avoid temptations (holiday cookies, snacks)

 Encourage co-workers to bring healthy snacks, or organize a healthy happy hour. This leads back to meal planning and having a back-up snack, like fruit, in case you have a sweet tooth during the middle of your day.

      9.  Park your car further away, or bike /walk to work

These are simple ways to get more exercise in by moving more to improve your cardiovascular endurance and decrease obesity. Here in the district, there is a bike share program you can take advantage of.

      10.  Start a “Biggest Loser Contest” or any other weight loss competition.

This gets your competitive spirit involved. It’s simple biology that humans are competitive beings. Just think of sports, politics, and jobs, we love to win!  So getting everyone’s competitive juices flowing is a sure way to weight loss success. Having a cash prize or tickets to an important event will even get the laziest person to try to lose weight while having fun doing it.

Holiday Recipes

Vegan and Gluten Free

Brown Rice Salad with Roasted Butternut Squash, Chestnuts, and Cranberries
Serves 4
30 minutes or fewer
Brown rice and butternut squash make this salad filling but not overly heavy.
·         1 12-oz. pkg. cut butternut squash
·         ½ or (1/2 cup) red onion, chopped (½ cup)
·         3 Tbs. olive oil
·         1 6.5-oz. jar cooked chestnuts, coarsely chopped
·         1 cooked brown rice (2 cups)
·         1 tsp. grated lemon zest
·         1½ Tbs. balsamic vinegar
·         ½ cup fresh or frozen Cranberries (dried Cherries maybe substituted)
·         1 5-oz. bag arugula, coarsely chopped
1. Preheat oven to 475°F. Line rimmed baking sheet with parchment paper. Toss together butternut squash, onion, and 2 Tbs. Olive oil in large bowl. (If desired Season with salt and pepper) Roast squash 15 to 20 minutes, or until tender, stirring occasionally. Add chestnuts during last 5 minutes of baking.
2. Meanwhile, warm rice according to package directions, and toss with lemon zest in large bowl. Whisk remaining 1 Tbs. oil with vinegar in small bowl. Pour vinegar mixture over rice, and add pomegranate seeds. Stir in warm squash mixture. (Seasoning with any combination of salt, pepper, cayenne or thyme) Fold in chopped arugula, and serve.

Chocolate Basil Cake with basil buttercream frosting

Nonstick baking spray with flour
1 cup sugar
1 cup packed fresh basil leaves (plus addition leaves for garnish)
5 tablespoons unsalted butter
1/2 cup unsweetened cocoa powder (not Dutch process)
2 large eggs
1/2 teaspoon baking soda
1 and 1/2 teaspoons vanilla extract
1/4 teaspoon salt
3/4 cup all-purpose flour
1/2 cup hot water

Preheat oven to 350°F. Spray a 9-inch round cake pan with nonstick baking spray with flour.

Place the sugar and basil in a food processor. Process until basil is chopped fine and uniformly green in color (it will look slightly wet).

In a large bowl whisk the melted butter, cocoa powder and basil sugar until well-blended. Whisk in the eggs, 1 at a time, until blended and smooth. Stir in the baking soda, vanilla, and salt.

Gradually add flour to bowl, stirring just until blended (do not over stir). Add hot water to mixture, stirring just until blended. Pour batter into prepared pan.

Bake 22-25 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes on a wire rack. Sprinkle with powdered sugar. Cut into squares. Cool completely, Prepare sour cream frosting. Spread over cake and garnish with basil leaves, if desired. Makes 9 servings (serving size: 1 wedge).
Basil Buttercream (vanilla bean blog)
1 1/2 cups whole milk
1/3 cup heavy cream
1 cup fresh basil leaves, packed 
1 1/2 cups granulated sugar
1/3 cup all purpose flour
1 1/2 cups (three sticks) unsalted butter, soft but cool, cut into small pieces
1 tsp pure vanilla extract


Combine milk, heavy cream, and basil in a heavy bottomed saucepan.  Heat gently,  until just simmering, and remove from the heat. Let cool, and refrigerate for at least 2 hours and up to overnight. Remove basil leaves from cream, squeezing any 'basil juice' from the leaves into the cream.
 
In a heavy bottomed saucepan, whisk the sugar and flour together. Add the milk-cream-basil mixture and cook over medium heat, whisking occasionally, until the mixture comes to a boil and has thickened, about 10 to 15 minutes.
 
Transfer the mixture to the bowl of a standing mixer fitted with the paddle attachment. Beat on high speed until cool, 7-9 minutes. Reduce the speed to low and add the butter; mix until thoroughly incorporated. Increase the speed to medium high and beat until the frosting is light and fluffy, about another 1-2 minutes.
 
Add the vanilla and continue mixing until combined. If the frosting is too soft, put the bowl in the refrigerator to chill slightly, then beat again until it is the proper consistency. If the frosting is too firm, set the bowl over a pot of simmering water and beat with a wooden spoon until it is the proper consistency.
 

Yukon Gold and Sweet Potato Gratin

Ingredients
·         6 tablespoons (3/4 stick) butter, semi-soft, divided
·         2 1/4 pounds Yukon Gold potatoes, rinsed
·         1 1/2 pounds red-skinned sweet potatoes (yams), peeled
·         2 1/2 cups 2% milk
·         1 garlic clove, pressed
·         1 tablespoon kosher salt
·         2 teaspoons fresh thyme leaves
·         1 teaspoon ground black pepper
·         1/8 teaspoon ground nutmeg
·         1/2cup whipping cream
 
Preparation
·         Preheat oven to 400°F. Coat 13x9x2-inch glass baking dish with 2 tablespoons butter. Thinly slice all potatoes; place in prepared dish. Bring milk and next 5 ingredients to boil in medium saucepan; pour over potatoes. Dot with 2 tablespoons butter. Cover with foil. Bake until potatoes are tender and milk is almost absorbed, about 50 minutes.
·         Bring cream to boil in saucepan. Uncover potatoes, pour cream over, and dot with 2 tablespoons butter. Bake uncovered until top is golden brown in spots, about 25 minutes. Cool slightly.

New Mommies and Fitness

Hello Everyone! We will like to introduce you to our guest blogger, Kelli Atangan, who is a client in our bootcamp program. Here is what she has to say about staying fit as a new mommy, and her fitness program that she runs:

Like most moms, I was very active before I had kids.  I competed in gymnastics through college and then took up triathlons in graduate school.  I kept myself active throughout my pregnancy, walking and taking prenatal yoga.  Then I had my first son, and my whole exercise routine came to a halt.  There were always excuses that kept me from going to the gym or going on a run.  The baby is sleeping, the baby is up, the baby is hungry or fussy, I didn’t sleep last night, I don’t have the right stroller, nothing fits, who will watch him, and he doesn’t like the gym daycare, and so on.  When your life turns upside down it is easy to fall out of a routine.  So I went about my day, trying to do a million things for my son and nothing for myself.  Exercise became a thing of the past and something I would get back into “one day”. 

     When my oldest son was nearing three I realized that “one day” might never come if I didn’t schedule it into my life.  I had to figure out how to make it work and I had to schedule every single workout or it would never happen.  I started taking Mommy Bootcamp class with Natalie of Embody Pure Fitness once a week; where I and three friends sweat it out over a grueling (but awesome) 45 minute workout.  My muscles began to remember what working out felt like again and I was hooked.  So I enlisted help of more friends to get back in shape with me. I reached out to my local mommy friends and asked if they would join me twice a week for a workout.  I knew if someone was counting on me, I’d have to actually get out of bed and go!  Modeled after popular mom and baby stroller workouts, we put our little ones in strollers and does a 1.2 mile loop in our neighborhood.  I lead most of our workouts right now but the other moms are starting to jump in and take turns.  Our workouts include a cardio warm-up, walking, lunges, and squats, lifting light weights, abdominals and core.  Any mom is welcome.  Since we don’t run, we’ve had moms with umbrella strollers, moms regularly wearing their babies on their backs and pushing one in the stroller, a mom 8 weeks postpartum, and another mom due the next day!  Basically, we’ve removed all the excuses (except for being exhausted, that one I can’t fix!).  I’ve been amazed at how many moms were looking for something like this and keep coming back each week.  I only wish I’d begun these three years ago! 

     If there’s one thing that a new mom needs it is support.  We need support for mothering our children but we also need support for ourselves.  Having a group of moms to workout with helps you to take care of yourself, so that you can take care of your kids.  Getting those endorphins flowing can be the key to getting you through a long day with the kids or the next mega meltdown!  On the days that I exercise, I feel more organized and have more energy.  My kids are still the world’s worst sleepers and I might barely have my eyes open but I’m done using it as an excuse.

Kelli Atangan can be found leading Kingstowne Mommy Strides every Tuesday and Thursday morning at 8am in the Kingstowne area of Alexandria,VA.  For more information find us on Facebook: http://www.facebook.com/KingstowneMommyStrides

Caribbean Sounds 10k Race Results

This past weekend on Saturday, our very own co-owner and personal trainer ran in the Caribbean Sounds 10k. She did a fantastic job by placing 2nd in her age group 20-29, and #12 overall of men and women. Embody Pure Fitness are an elite group of personal trainers as well as exceptional athletes, we can make you faster, stronger, and decrease your risk for injuries. Grace Thompson has placed in the top 5 in kettlebell competitions, races, and other endurance sports. To schedule a private session with her email embodypurefitness@gmail.com or follow her on twitter @embody_fitdc

Powers out but you can still workout!

It is not fun when a interruption in power de-rails your workout routine. With a easy to follow program you can keep going even without the lights. Programming based on your current level of fitness, consist of a mixture of cardio, core and strength training. This will ensure that you will not miss a beat when the power does return. The only things you will need is space, some water and your body. Below is a sample program that you can adjust to met your current fitness level. Let's get started.
Plank- 30-60sec
High Knees- 45sec
Burpees- 20-30x(refer to the figure below)
Push-ups-20-30x (can be done modified)
Alternating Lunges 15-20x (per side)
Squat Jumps- 30-60 sec
Repeat three times!

Done let a little thing like lose of power slow you down.