Healthy Eating Reminders For The Working Stiff: Breakfast Edition

Guest Post: Chris Heeter, Certified Personal Trainer and Certified Nutrition Consultant 

The biggest complaint I hear from people about eating a healthy breakfast during the work week is TIME. It is much easier to hit the snooze one (maybe two) more time(s) than getting up and whipping together a healthy breakfast. The problem with missing breakfast at home is you are more likely to eat whatever is available at work: bagels and cream cheese, donuts, pastries etc. Which no doubt are delicious but lack good protein to start your day off right. 

Instead of fooling yourself every night with aspirations of waking up early and cooking a hearty breakfast you should prepare, cook and store the night before! Better yet prepare for the week! It is fun and easy to do on a Sunday afternoon between football games or the Sunday night line up.

 A personal favorite of mine is boiled eggs, fruit and whole wheat toast. However, my co-workers may not be so fond of the smell. A friend of mine then introduced me to the idea of an egg casserole. The possibilities for healthy eating are endless and so are the recipes online. You can add veggies, spices, meats and low fat cheeses in any variety you choose.

The beauty of the casserole is you can store it at home and eat before you leave for work or at the office for your morning break. Add a fruit of your choice and you have a very healthy, balanced meal. There are countless options for healthy eating in the morning but the one thing they all have in common is being prepared. Grocery shop for the week over the weekend and if you like that extra fifteen minutes of sleep in the morning prepare your meals the night before.

Next week I will post about easy lunch solutions.

-Chris Heeter

Certified Personal Trainer

Certified Nutrition Consultant

703-304-0917

ChrisHeeter@yahoo.com

Office Exercise Move of the Day: Side Lunge

My first job out of college revolved around personal training and group exercise.  I was a personal trainer, taught aerobics and Zumba classes, and was the tennis coach at my high school.  When a job offer came along for a desk job, working downtown DC from 8:30-5 every day, I was nervous about the transition. 

The first few months I could hardly sit still for an hour at a time.  I came up with the idea to write down exercises that I could do in the office, pick one a day and every time I get up to get water, use the copier, or go to the restroom, I would do a few repetitions of that exercise.  I have a reminder on my computer that goes off every 2 hours to remind me to do the exercise, giving me that mental and physical break that I need. 

The move I picked for today was the Side Lunge.  This is the perfect exercise for my hips, which can tighten up easily from sitting.  This is different from a regular Lunge or Squat because it’s working those hip muscles, and not just the hamstrings and quadriceps.  To start, keep your feet parallel, like you’re about to do a regular lunge.  Then stepping one foot wide out to the side, keeping the foot pointing forward, squat down, keeping your chest up and making sure your knee does not go past your foot.  Then release and go back to the starting position.  Do 10 on one side and then switch.  It’s easy to do, doesn’t take a lot of space, no weights are necessary and takes about 2 minutes to complete!

Tis the Season to be Jolly

A co-worker came in my office today and asked if I was going to work out during lunch today, because I usually do.  

I said yes, my usual lunchtime Pilates class is today. And she goes "Aw, that’s no fun."

Um actually it is fun.  And I don’t think I'm missing anything by not going to lunch with the co-workers.  In fact, I know missing a workout and staying in to eat is more damaging for my health and career than staying in to eat.  I need a mental break during the day, because sitting for 8 hours at a desk is killing my back and hips.  So whatever I can do to prevent during into an old lady at 25, I’m going to do. I actually did sit with them for ten minutes before class started, and saw what they were eating.

 

Now I know the importance of bonding with co-workers, and there are times where I’ll go to lunch with a few co-workers, or we’re celebrating someone’s birthday.  Either way, I do actually spend a lot of quality time with my co-workers.  I just like my lunchtime Pilates class more than I like going to the Well-Dressed Burrito.  

My office has been receiving a TON of Christmas baskets filled with chocolate covered apples, caramel, almonds, pretzels, crackers, biscuits- you name it.  And my co-workers have been complaining that that is the reason they can’t lose weight, because they sit all day and eat whatever is up for grabs in the kitchen.  I have worked in this office for over a year and although I feel not as in shape as I was when I was a full time personal trainer/ group exercise and Zumba instructor/ tennis high school coach, I am almost exactly the same size and shape.  And I love sweets and free food as much as the next person, but for me, the difference is commitment.  I chose to work out during lunch at least 2xs a week, even if it’s just yoga, Pilates, or walking on the treadmill.  Occasionally I'll do some sort of aerobic class, as well.  For some people they like to work out early in the morning, which is admirable and I wish I could do.  Others, they like after work, which can be a little riskier because of how easy it is to skip; regardless I think everyone needs to stop putting their health last and cut out at least half an hour during the day to move around and get that heart rate up.  

I stumbled upon this video titled "23 1/2 Hour Day" and I love the message it's sending.  Simply exercising (even if it’s just walking) for half an hour a day can reduce the risk of A TON of health diseases, but it also makes you and your body feel better in general!

http://www.youtube.com/watch?feature=player_embedded&v=aUaInS6HIGo

Merry Christmas!!

Blondes Vs Brunettes Video Promo

More about Blondes Vs Brunettes later...

enjoy the preview!

http://vimeo.com/30929838

Bloopers

Just wanted to share one of the bloopers from my fitness video for Wilhelmina!

http://vimeo.com/32283409

Half Marathon

Recap: so I did it.  I completely my first half-marathon! Check the video of me crossing the 5K and the Finish Line.  I'm wearing a light blue hat, blue shirt and black capris.  When I cross the finish line, the older guy next to me and I high five- he was awesome!

http://www2.brightroom.com/75736/22174

Keep Calm and Keep Running

I have been really focusing on training for this half marathon in September, so I have been doing a lot of running and yoga/Pilates. I have been following a Runner’s World Plan that I developed through Smart Coach and I have been pretty good about sticking to it!  Since the 1/2 marathon is 6 weeks away it’s crunch time and time to really buckle down to prepare for this.  This is my first half marathon, I have never run so much in my entire life and I want to feel prepared for the 13.1 miles I will face September 18^th. 

 Last Monday I really pushed myself and noticed some important issues relating to my body and how I run.  I first started out with 4 miles at lunch on the treadmill; they were warm up kind of miles, just getting into the groove of things.  After work I did 2 miles on the treadmill, more energized and trying to quickly squeeze them in before a 6pm Abs Class. 

When I got to the Abs Class the instructor was running late (10 mins late for a 30 minutes class?? Ridiculous and unprofessional) so I stepped in and took over.  Thankfully I just added some pump-up songs to my iPod the night before, because I have not updated my music on there since 2008. 

The Abs class went well, although I was pulling stuff out of my memory and not prepared at all, I made it work and gave the class a great work out.  I even got applause at the end of class (which means you know it was good)!  I talked to the manager at the gym to let him know I had to sub on the spot because the normal instructor never showed up (which isn’t the first time that has happened), and I wasn’t mad/mean about subbing last minute, but it looks bad for them, and is unfair for gym members to wait around for a class. 

After that whole thing, I was really pumped up and ran another 4 miles on the treadmill really quickly.  I noticed my right knee was started to get sore, mostly because I have been bad about stretching before and after my runs.  I wasn’t aiming to do 10 miles that day, planning on 8 total, but when you’re on the go, why stop?

It’s like in basketball when a player has a hot hand, give them the ball to score!  Don’t stop that momentum.  My senior year of high school we won the championship in basketball in our division (no big deal), and every time the other team would call a time out our coach would say “it’s because they are scared and are trying to interrupt our momentum.”  Which was completely true!  And true for workouts as well; just because you may think you need an “easy” workout one day and turns out your body wants to do more than you planned, go for it!  Being flexible and able to improvise is the name of the game for fitness and life in general.  Don’t get too hung up about “schedules” and pre-planned workouts (but I’ll go into that for another post- the importance of improvisation). 

I ended up having to walk another few miles because the metro had issues and wasn’t moving anytime soon (thank you Red Line), and by the time I got home my right leg was sore and tired.  I ate a banana but knew the next day was going to be rough. 

Without fail, I had lactic acid buildup in my right calf and my knee was sore.  Luckily I had enough bananas, coconut water and a heating pad to help ease the pain throughout the day.  I was “scheduled” to run 3 miles that day but decided against it.  Smart decision, right??

I went to my normal Pilates class at lunchtime, but we got a new instructor since TR left, the sub  was a yoga teacher that focused a lot on ab work.  My abs were a little sore from the class before, but not unbearable.  And it was a great class with lots of stretching, something I definitely needed. 

What I noticed from that workout day is that:

A.        I need to spend more time stretching and warming up my body before I start running

B.        It’s ok to start slow, because I will have plenty of time/miles to make up for it

C.        There’s no need to sell myself short!

D.       Take proper care to how my body is feeling, when I need an easy day- take it! (especially after a really hard day)

Saying Good Bye

Every Tuesday and Thursday at 1pm I go to a gym near my office to do Pilates with a great instructor, named TR.  It’s a great class that combines a lot of stretching and strengthening, and working those muscles that need it the most! 

We do tons of variations of hip bridges, back extensions and planks.  But today, TR announced he was going back to school and would be no longer teaching Pilates after July.  I am really bummed because they had another Pilates instructor who just wasn’t as good as TR, and I hope they don’t re-hire her.  I really just think it’s going to be hard to re-place such a good instructor like him. 

*This was written at the beginning of July and meant to be posted then.  We had subs so far, but nothing too impressive.  Once we get our permanent new Pilates instructor in September I will update on how she is compared to TR.