Creative Workouts: Prison Cell Workout

It was over 3 years ago now that I really started to cut weight and get to the point I'm at now. There were a few key paradigm shifts that had to occur in order for that weight loss to happen, one regarding what I ate, and the other regarding how I moved. Having grown up in the eat-less-fat and do-cardio-until-you-hate-it years of the 80's and 90's, my mind set was, well, pretty well set. Eat less fat, more whole grains and carbs, and move more, and you'll lose weight and be fit. I started to read current research in exercise about the efficacy of eating more fat and protein and less carbs, and doing less cardio and more resistance training. Even after much reading, I was still "afraid" to try one of these changes - cutting out a step workout in favor of weight lifting? Crazy. Buy full-fat yogurt instead of nonfat? I'll gain weight! But finally, finally after doing all the right things for so many years (according to standard American dietary recommendations) and finding myself steadily gaining weight, I decided something different was worth a try.

Unfortunately, at the time, we were living in Istanbul, and I couldn't afford to pay for a gym, nor did I have the energy to navigate the gym experience in a foreign language on a regular basis. After extensive research online, I discovered the concept of bodyweight exercises - using your own body for resistance, instead of using weights. This fit well with my lifestyle, as I needed a workout that was portable, didn't require equipment, and could be done quickly and easily in a small space. I read a few different workout plans for this, and finally picked and chose the exercises that I felt offered the most bang for the buck. I created a program that I could do while watching the news or listening to music, in my bedroom or the living room, in a very small space (maximum I needed is 4' x 6'). This allowed me to stay relatively fit at no cost. I took many of the ideas for this workout from one I read online entitled the prison cell workout, as apparently many prisoners employ similar methods for staying fit. The nickname stuck, and now my whole family knows exactly what I mean when I say "I'm gonna go do my prison cell workout now."

Wouldn't you know, as I substituted this simple, 20-30 minute workout for my hours of walking/running/step 2-3 times a week, I started to not only lose weight, but the shape of my body started to change. My waist got smaller and my stomach flatter. I felt stronger. My knees hurt less. I found my levels of fitness were improving. When walking/running, I had more endurance. And the numbers on the scale continued to drop. Since adding this in to my routine, I have lost a total of 30 pounds and maintained this loss fairly effortlessly. I still do this workout 2-3 times a week, though I did add dumbbells in about 2 years ago. Sometimes I do it at the gym (despite the funny looks), but usually I sneak it in at home, in the mornings, when I find myself with a 20-30 minute window of time. I love the simplicity - yet the effectiveness - of this workout. I love that it can be done in a hotel room when traveling, a bedroom, living room, basement...it's so adaptable.

Below is an outline of my standard workout. Sometimes it looks different, but this is the "backbone" of what I do. Ideally, I would have video clips demonstrating the moves, but I have found a website that offers images of nearly all of my favorite exercises. There are links after each exercise.

Basic Explanation: Do the following exercises in order, not resting in between exercises.  After you’ve gone through the whole list, rest for 3 minutes, then start again.  Work up to being able to repeat it 3 times in about 20 minutes.  As you build up endurance, you can incorporate handweights into most of these. Start with 5 pounds. I have worked up to 12 pound dumbbells at this point.

-          Squats (40) – Keeping your weight on your heels, sit back as if you are going to sit in a chair.  Go as low as you can, keeping your knees behind the line of your toes, and not bending deeper than 90 degrees at the knees. Toes should be pointing straight forward, with feet hip width apart. Knees should be in line with 2nd and 3rd toes. (To add weights, hold one handweight behind your back, and place the other handweight on the floor in front of you. When you squat down, pick up the weight on the floor, and as you stand, raise it up above your head. Do 20 with one arm, then 20 with the other arm.)

-          Mountain climbers (40)  -  http://www.exrx.net/Aerobic/Exercises/MountainClimber.html 

-          Lunges (15 each leg) - http://www.exrx.net/WeightExercises/Quadriceps/BWLunge.html  (To add weights, hold handweight in both hands and do biceps curls as you step into a lunge.)

-          Squat thrusts or "Burpees"  (15) - http://www.exrx.net/Aerobic/Exercises/Burpee.html  (To add a challenge, jump up at the end of each one instead of just coming to a stand.)

-          Triceps dips (20) - http://www.exrx.net/WeightExercises/Triceps/BWBenchDipFloor.html  (To make more challenging, step your feet further away from your body, or lift a leg off the floor.)

-          V ups (10 to start, work up to 20) - http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html  (You could strap on ankle weights if you have them.)

-          Renegade rows, 8 on each arm. - http://www.youtube.com/watch?v=uSgzs5P2XIc&feature=related  (Sorry for the poor youtube quality, but it is a good demonstration of the exercise.) You might want to start these with no weights at all, then slowly add weight.

There are many other great body weight exercises that you can mix in. Push ups, pull ups, planks with all sorts of variations - there are lots of great ideas out there. This workout hasn't failed me in over 3 years. Have fun!!

Creative Workouts: Swim Lessons!

So the swimming is going well, though I haven't worked up to half a mile without breaks yet. I can swim a third of a mile with short breaks in between laps. I have noticed that at the end of each length, I am very winded and need a few moments to catch my breath and swim the next length. When I see other swimmers doing fancy little flippy things and turning and continuing their swim without a rest, I am amazed. I am very fit when it comes to other activities, but swimming is kicking my butt. Which is a good thing...it's an opportunity to learn, grow, and try something new. And it doesn't require endless pounding on my (aging) joints.

I decided it was time to swallow my pride and sign up for swim lessons. Fortunately, the Y offers adult swim lessons (apparently there are others like me!) and so I decided to join in. It turns out that there were several other adults who were looking for help with technique, also preparing for triathalons, so it worked out great. Our first lesson was today. It was me and two men, and we each took turns hearing criticism and trying new things in front of everybody. Luckily, we are all in the same boat in terms of wanting to learn and it was very productive.

(As a side note, I can not say enough good things about the Y in New Hampshire. We joined in July as a family, and for about $65 a month, we get full access to any Y in New England. There are 3 facilities within 20 miles of Derry, so we tend to alternate between those locations. When the kids are in school and I'm alone, I tend to go to the Y that has the nicer adult locker room, the hottest sauna, and more daytime hours for lap swimming. They also offer great yoga and pilates classes. When the kids are along, we go to the location with the water slide or the climbing wall. It's great to have choices and has been a wonderful way to stay active as a family. You can also sign up for very affordable swimming lessons as a member!)

The swim instructor first had me swim a length, then she analyzed my stroke. I am trying to learn the crawl really, really well, and get to the point where I would be comfortable swimming for half a mile in open water, potentially in a triathalon this summer. She knew my goals, and so she was looking at my performance (I use that word loosely) with my goals in mind. It was embarrassing, but well worth it. She noted the inefficiencies in my kicking, and we worked on that with a few laps using a kickboard. She noted the inefficiencies in my arm strokes, so we worked on that for a few laps. Now I am working on putting it all together. And in the process, I'm getting some great workouts. Next week we will work on breathing techniques...a slightly important aspect of swimming, but really difficult to figure out. Here's to learning new things!

Smoothie Adventures, Take One

I have been looking lately at different protein drinks, partly just to educate myself about what's out there since so many people drink them, and partly because I've been considering adding one in to my daily diet. I find that often after preparing breakfast, packing lunches, and thinking about dinner, I have absolutely no desire to prepare food for myself. I want something nourishing and easy that I can have after I workout or just as an afternoon snack, but not something I have to spend a lot of time making. Sometimes this means I end up eating some plain yogurt and nuts of my choosing; other days it's a big bowlful of greens, feta cheese, and walnuts topped with balsamic and olive oil. But even that feels like too much work sometimes.

As I've looked at a wide array of protein beverage options, I've noticed a trend: everything is super processed, most of them contain at least one ingredient I'd rather not ingest, and they are pricey. Plus they still have to be mixed with a form of milk, ideally in a blender. Sure, they advertise that they contain vitamins and minerals, probiotics, the ideal forms of protein...but ultimately, all of that is available in whole foods, without weird oils, artificial sweeteners, and highly processed proteins. So I set out today to make a smoothie that met a few criteria:

1) Low carb, with no added sugar or sweeteners
2) Full of fresh fruits/vegetables
3) But also satisfying, with plenty of fat and protein.

I arrived at the following recipe, which made about, in my estimation, 3 servings. I really enjoyed it. And I'm not just saying that because this is my blog...I swear. If I were to create a package label for this smoothie in order to sell it in a store like GNC, I could make the following claims:

-Full of vital micronutrients and fiber direct from raw fruits and vegetables!
-Provides a dose of probiotics, important for health and well being!
-Loaded with medium chain triglycerides, a superior form of fat for the athlete!
-Contains complete proteins from natural, whole food sources, including branched chain amino acids for post-workout recovery.
-No additives, preservatives, or sugar!

How's that for marketing? Cost wise, I estimate that the ingredients to make 3 servings cost approximately $3.00 total, or $1/serving, a great deal considering that a container of Muscle Milk or some other packaged brand will run you between $3-$5 for 1 serving.

You WILL need a decent blender to make this smoothie. I used my Vitamix, which could probably make a smoothie out of bookshelves if I needed it to. But I think a standard blender would handle these ingredients just fine.

Ingredients

1 can coconut milk (NOT "Lite" or "Lower Fat". Get the good stuff. It won't hurt you - I promise. Thai Kitchen brand does not contain any weird preservatives - read labels before you ingest things.)
2 ice cubes
2/3 cup frozen or fresh berries (I used frozen blueberries and raspberries)
1/2 cup whole yogurt with live cultures
1 cup kale leaves
1/2 cup pasteurized egg whites (or non-pasteurized if you have a trusted source for eggs. I actually bought a carton of Just Whites, which adds to the convenience factor.)

Dump everything in the blender and blend. I used the variable 10 setting on the Vitamix for about 20 seconds and it was done.

It was everything I hoped it would be - creamy, cold, frothy, satisfying, a little bit sweet without added sugar. Let me know what you think.

Thai Tonight: Pad Thai

Thai food, to me, is a cuisine which should be eaten at a restaurant, prepared by someone who knows what they're doing. I love Thai food, but have had very limited success preparing dishes that taste authentic. On New Years Eve this year, we ordered Thai take out with friends. As I watched my boys inhale the Pad Thai and other curries, I decided it might be worth it to try out some home-cooked Thai again. I found a few recipes online and created a fusion of my own based on my preferences and the availability of certain ingredients. It turned out to be a huge hit as dinner, and also made a great school lunch for the next day.

A lot of Thai food incorporates coconut milk (delicious and Primal), fresh vegetables, and your choice of protein - the cuisine is compatible and equally lovely with fish, chicken, beef, or tofu. Pad Thai is, in my opinion, the gateway dish to Thai food. Not spicy at all, with gentle yet complex flavors, it is often a kid pleaser as well as appealing to not-so-adventurous eaters. Since it's made with rice noodles and there is no soy sauce involved, gluten is not an issue. It's also quick to put together - my second time around, dinner was ready in 30 minutes from start to finish.

The only unusual ingredients which you may not already have in your pantry are rice noodles, tamarind paste, and fish sauce, also called nam pla. Fish sauce is made from pressed fish (often anchovies) and salt that have been allowed to ferment. It has a very...umm...characteristic smell. Exactly the smell you would expect when you hear the words "pressed anchovies" and "fermented" used in the same sentence. Don't be alarmed. Your food won't taste like the fish sauce smells, and it imparts a very important, if subtle, umami quality to the taste of the dish. Vegetarians who do not consume fish, or vegans, may want to use soy sauce in place of fish sauce, but it will not have quite the same flavor. Tamarind paste has been harder to find, while the fish sauce and rice noodles have been in the Asian section of my grocery store. This particular recipe has other ingredients in place of the tamarind paste.

To cut down on carbohydrate content, use spaghetti squash in place of rice noodles.

Ingredients:

Sauce:
1/3 cup fish sauce
2 Tbsp brown or unrefined cane sugar
2 Tbsp lime juice
2 Tbsp ketchup
4 garlic cloves, minced

Stir Fry:
6 Tbsp oil
4 cloves garlic, minced
1 cup sliced red onion
2 cups of chicken, shrimp, or tofu, cut into bite sized pieces
1 egg
1 cup carrots, grated
1 cup green onion, cut into 1 inch lengths
1 cup bean sprouts
1/2 cup fresh cilantro
1/2 toasted chopped peanuts or other nut
lime juice

1.  Put the rice noodles in a large bowl. Cover with boiling water and allow to sit for 10 minutes, or until noodles are soft. Strain and set aside.
2.  Meanwhile, put sauce ingredients into a small saucepan. Allow to simmer for about 5 minutes, stirring frequently. Remove from heat and set aside.
3.  Heat oil in a large skillet or wok. Add onions and garlic and cook for 2 minutes, or until soft. Add chicken or tofu and cook for 5 minutes, or until lightly browned. Clear ingredients to the sides of the skillet or wok, and scramble the egg in the center of the pan. Mix everything together. Add carrots, onion, and sprouts, and cook for another 2-3 minutes. Finally, add cooked rice noodles and sauce. Stir all together. Allow to cook for another 5 minutes.
4.  Garnish with fresh cilantro, chopped nuts, and a sprinkle of lime juice.

We ate this along with a "cheat" green curry soup - I bought a jar of Thai Kitchen green curry paste and combined several tablespoons with a can of coconut milk. It was easy and yummy, if a bit lazy.

Primal Tonight: Moroccan Chicken Stew (Crock Pot or Stove Top)

I've talked in previous posts about the benefits of slow cooking meat on the bone whenever possible in order to get the most nutrients from the meat. I try to use long, slow cooking at lower temperatures (250 degrees F at the highest) whenever possible. I also purchase meat on the bone when available - it actually tends to be cheaper because people typically prefer the nice, neat pink blobs of boneless, Dolly Parton-esque chicken breasts. Leg meat is cheaper, but more nutrient-rich than breast meat. On the bone, with some skin and sinew, slow-cooked meat is superior in every way from a nutritional perspective. (Buy pastured, non-grain-fed meat whenever possible, and definitely try to avoid meats from animals treated with antibiotics/hormones.) Soups, stews, and roasts lend themselves well to these methods. The slow cooker makes it easy on busy days (or not so busy days) to cook meat well, in a way that maximizes nutrient content.

Today I have some business to take care of in regards to our home purchase, a job interview, groceries to buy, and other errands to run. This morning I took 5 minutes - literally - to throw some ingredients into our trusty crock pot. Tonight I will steam some rice and saute or oven roast some veggies, and dinner will be ready. Knowing that a nourishing, yummy dinner is pretty much in the bag frees my mind up to focus on work, home insurance, completing my personal trainer certification, and, of course, blogging. The only caveat is to ALWAYS make sure that the crock pot is actually on before you leave for the day. I can speak from experience and say that it's terribly disappointing to come home to a room-temperature pot of raw meat and other ingredients.

One downside to slow cooking is that many of the recipes can seem very similar. Today I threw together something a little different. I found this recipe on the Food Network, but adapted it to the preferences of my kids and to lower the carb content. This could also be made on the stove top - allow about 2 hours for complete cooking. To do that, you would saute the onions in some oil, add the chicken and brown it, then add the rest of the ingredients and allow it to stew at a low simmer.

2-3 lbs chicken, any cut you prefer, on the bone or off
1 onion, thinly sliced
4 cloves garlic
16 oz tomato puree/sauce
8 oz water or chicken broth
1 tsp cinnamon
1 tsp cumin
1 tsp ginger
1/2 tsp cayenne (can be omitted if you don't like spicy)
1 1/2 tsp salt
1 can or 16 oz garbanzo beans (can be omitted if you are legume-free)

Put all ingredients in the crock pot. Set to low and cook for 6-8 hours.

Serve over rice or steamed/roasted vegetables. Oven roasted cauliflower is amazing as a rice substitute.