Jump-start 2014 with this ‘New Year, New Outlook’ workout

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Happy New Year! Your motivation is probably at an all-time high — so now is the time to take advantage of the new-found burst of energy.

No gym? No equipment? No excuses. This simple body-weight workout can be done in the comfort your living room (however space-challenged you may be), and the only thing you’ll need is a timer (my favorite is Gymboss) to count down the intervals…and maybe a towel to mop up all the sweat.

The workout itself consists of four circuits of four exercises. Each circuit’s exercises efficiently cover one (or more!) of the following elements: Cardio, Upper Body, Lower Body and Core. If you’re unfamiliar with a move, just Google the name for a list of descriptions and/or demo videos.

It’s an easy way to trick yourself into a quick — yet intense — total body workout and to get that jump-start on 2014’s fitness goals.

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Three shortcuts to help you nail that New Year’s resolution

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With time, energy and willpower at a minimum right about now, there’s no more critical moment to make a solid game plan for the resolutions you’ll utter on January 1st.

What initially seems doable may, in fact, prove impractical, so set yourself up for success by taking a moment to reconsider your approach – and give these three shortcuts a shot to help you realize those resolutions, once and for all:

#1: Aim for 80 percent

We come crashing out of the gates every year saying, “This one will be different!” And it usually is. For two weeks. Then the holiday high wears off, so it’s important to reevaluate and be realistic about your goals.

First, recognize that adopting an “all-or-nothing” mentality rarely works. Just as perfection isn’t attainable, it’s difficult to expect to hit the gym every day or eat clean at every meal. Inevitably, you’ll miss a workout or veer off course diet-wise, then one day or one cookie turns into one week or one bag, respectively. It’s a slippery slope trying to get back on track after getting tripped-up.

Second, re-frame your definition of success, focusing on changing your behavior 80 percent of the time. If your goal is to eat well, it’s much more palatable to try for five days of healthy meals and two “off” days, giving yourself a better chance to actually follow through.

#2: Cut some corners

No one has access to an endless supply of money, motivation or time when it comes to doing what it takes to get healthy, so it’s important to cut yourself some slack. Instead of making excuses, take stock of your potential blind spots, and don’t be afraid to rely on people and programs to help you make good on those resolutions.

For example, if you find yourself skipping too many workouts due to an overloaded schedule, setting an appointment with a trainer is a terrific way to keep yourself accountable each week. Or if you fall back on fast food after a long day at work, try a meal delivery program such as Nutrisystem, with its portion-controlled meals in microwave-ready packages.

Make it easier on yourself by making it foolproof. Take stock of your weak spots and plan accordingly, whether it’s sleeping in workout gear to make it easier to work out in the morning, or simply prepping a week’s worth of meals on Sunday to take the guesswork out what you’ll be eating each day.

#3: Use positive reinforcement

When all else fails, don’t be above bribing yourself into better habits. Nothing’s quite as motivating – or satisfying – as being rewarded for hard work. And depending on how you’re tracking against your goal, you may need to readjust and make the qualifying milestones smaller in order to maintain momentum.

The best rewards are non-essential items; when you don’t need something, it’s a lot easier to want to earn it. Try relating your treat to working out (a race entry for a month of running or a special yoga class for a week of weight lifting), and enjoy benefits that are two-fold: Not only do you gain that extra burst of motivation, but you are also reinforcing good behavior in the process. Start with a small reward; you’d be surprised how even a $10-20 indulgence can work wonders.

How are you planning to keep yourself on track with healthy habits in the New Year? 

Vitamins, supplements and superfoods, oh my!

Supplements

To supplement or not to supplement…that is the question.

Americans spend almost $12 billion each year on vitamins and supplements, but the jury’s still out on whether or not that money is well-spent.

One one hand, the U.S. Preventive Services Task Force studied the effects of vitamins, minerals and supplements, and concluded that for most, there is not enough evidence to determine whether the pills can lower risk of heart disease or cancer.

But on the flip side, reliable resources — such as the Harvard School of Public Health, for example — say that taking a multivitamin is an effective nutrition insurance policy because it helps us fill in the gaps of a regular diet, which may not always supply the body with recommended levels of daily nutritional requirements.

vitamins

Personally, I’m pro-supplement (this article covers some of my reasoning) — although that doesn’t mean you can live on a diet of Skittles and Cheetos and expect your daily vitamin to work miracles. Rather, I view it as a way to enhance an otherwise-healthy lifestyle and help give your body a little extra “oomph” when it’s under stress or attack.

I’ve gotten some questions about my regimen, so I wanted to share a few of my current favorites, which helped get me through marathon training feeling strong and with minimal sickness (despite a rigorous training, work and personal schedule, which all tend to zap the body’s resources):

– Multivitamin: Not only is New Chapter’s Perfect Immune a whole-food, non-GMO vitamin, but it also aids the body’s natural defenses and is gentle enough to be taken on an empty stomach.

– Vitamin C: Finest Natural’s Vitamin C includes rose hips, a natural source of the vitamin, which protects the body’s cells from potential oxidative damage and supports the immune system.

– Iron: Low dietary intake of iron may be the most common nutritional deficiency for serious endurance athletes, especially women, so I like Nature’s Bounty Gentle Iron for combating chronic fatigue and other symptoms I’ve previously experienced.

– Probiotics: A happy belly makes for a healthy body, and New Chapter’s Probiotic All-Flora is a non-dairy way to ingest nine live probiotic (good bacteria) strains delivered in whole-food media, plus prebiotic fiber to help promote digestive system wellness.

– Turmeric: Referred to as the “Queen of Spices,” turmeric’s not just for cooking; New Chapter’s Turmeric Force has also been billed as a natural way to reduce inflammation, prevent cancer, improve digestion, detoxify the system, and much more.

– Others: Two other supplements (not pictured) that were an integral part of my marathon training were Bluebonnet Liquid Calcium and Energybits to keep my bones strong and ensure I got my daily dose of greens, respectively.

Source: Smartypants

Source: Smartypants

It’s also good to switch things up intermittently, so my guilty pleasure is SmartyPants Gummy Vitamins in place of my usual multivitamin; not only are they like candy, but they’re also an easy option for days when I’m on-the-go and don’t want to swallow a whole set of pills.

Of course, the best way to give your body nutrients is to get them naturally by eating a healthy and balanced diet, which includes fruits, vegetables, whole grains and lean proteins. But if you’re in the midst of a tough training cycle, supplements are a nice way to boost your body’s ability to push hard, recover and reach for the next level.

How do you ensure your body gets all the vitamins and nutrients it needs during training?

DIY Beauty: Peppermint lip scrub

Source: Jessica Beautician

Source: Jessica Beautician

If harsh winds and frigid temperatures are leaving your pout dry and in need of some serious smoothing, a scrub can help you kiss chapped skin goodbye this season.

But skip the chemical-laden, store-bought versions; instead try this simple, all-natural recipe from eco-chic skincare expert Indie Lee, which is the perfect way to nourish lips while leaving them kissable (hello mistletoe!) this winter.

Indie Lee’s Total Lip Service Scrub

Ingredients: 

  • 1 Tbsp. raw cane sugar
  • 1 Tbsp. honey
  • 1 drop peppermint oil

Directions: 

  1. Combine sugar and honey in a small bowl
  2. Mix in peppermint for a refreshing scent
  3. Use to buff and polish lips by putting a small amount of scrub on fingertip and gently rubbing on lips in a circular motion
  4. Wipe (or lick!) off remaining scrub, and follow up with a lip moisturizer

How do you adjust your usual beauty routine during the winter months? 

Fit Fix: Interview with real-life X-Man, Tony Horton

Source: Beachbody

Source: Beachbody

It’s a generally-accepted rule that most sequels pale in comparison to the originals, but Tony Horton‘s P90X program has bucked the trend of workout one-hit wonders. His philosophy is simple, yet struck a chord with millions: Avoid boredom, plateau and injury – the three things that can cause people to lose their exercise mojo.

After selling more than 4.5 million copies of the original, Horton released a second installment, P90X2, last year to rave reviews. I can personally attest to the program’s results-oriented approach, having knocked nearly a minute off my mile run time after completing the 90-day circuit (read more about it here, here and here). So it’s no surprise that recent release of P90X3 has people buzzing again.

It’s also no secret that I’m a big fan of Beachbody when it comes to getting in shape in the comfort of your living room. So I thought it only fitting to revisit a conversation I had with Horton about the success of the series, his “laws” for health and fitness, as well as how he stays fitter and healthier than men half his age…

Kinetic Fix: What’s your current workout & nutrition regimen? 

Tony Horton: I’m getting away from the linear, traditional training programs of the past. If you’ve done P90X2, you’re familiar with PAP, which is pretty cutting-edge when it comes to athletic and multi-plane training – jumping, turning and twisting like an athlete would on the court. And in terms of nutrition, I’ve changed a bit and have gotten into eating fish and chicken again in order to maintain size and strength as I moved into my 50s. I always try to have at least one massive salad a day, and another big shift has been cutting out sugar, which has been tough because I’m kind of a sugar addict.

KF: We’re coming up on resolution time; how do you get motivated when you’re just not in the mood to work out?

TH: For me, that’s like asking, ‘How to you stay motivated to breathe, eat or sleep?’ Although it’s a task I choose instead of one that helps me survive, I know that if I do it, I’m a better man for it. My health and my immunity improve, and I’m less vulnerable to aches and pains. It’s a universal fact that if you move and eat right, you’re better for it. When you exercise, you slow the aging clock, and when you don’t you speed it up.

KF: Can you share your favorite piece of advice when it comes to staying in shape?

TH: Your goal should be to get fit and stay that way for the rest of your life; it shouldn’t be an up and down pattern where you keep gaining and losing. I have 11 laws of health and fitness, but there are five that rise to the top, which are variety, consistency, intensity, purpose and planning.

Variety means doing what you’re good at – and what you’re not. Consistency means working out five to seven days a week. Intensity means to stop doing it the same way; showing up is 90 percent of it, but the other 10 percent is paying attention and being willing to improve. Purpose means having something so powerful driving you that there’s no question you’re going to miss a workout. And planning and accountability mean figuring out what you’re doing – and when – and fitting that into your schedule. It becomes automatic at that point, like breathing and sleeping.

KF: What do you tell people who may feel too intimated to attempt the P90X DVDs?

TH: When people hear P90X, sometimes they assume that it means 90-minute workouts. There’s an extreme aspect, if you want it, but almost every single move has a modification. This is what gets you through the P90X series. It’s a slow, patient process over time, but you just have to show up and do it. Instead of giving it to you, you have to earn it – but once you earn it, it’s yours and no one can take it away.

KF: Finally, any advice for P90X and P90X2 grads who are hoping to tackle P90X3?

TH: I like to say that it isn’t harder, but it’s different – but it’s harder because it’s different. To graduate from one to the other requires the knowledge that you kind of have to start over because it takes a fit, healthy body and trains it like an athlete. It’s indoor training for the outside world.

Thanks again to Tony for taking the time to chat! Click here for my original interview with him, and visit Beachbody.com for more information or to order P90X3. 

Undo holiday damage with ‘Deck the Halls’ workout

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‘Tis the week of Christmas, and you might be feeling less than motivated to break a sweat amid the festivities. Or maybe you’ve been cooped up inside, and the opposite is true: You’re just itching to burn off some extra energy.

Either way, I’ve got a great solution that’s both challenging and fun — all you need is a deck of cards and some comfortable workout clothing and shoes…no other gear required!

Work through the entire deck (52 cards) if you’ve got the time or the inclination; otherwise pull one at a time, performing the prescribed moves for a set number of cards (e.g. 25 cards’ worth of moves) or duration of time (e.g. 30-minutes worth of moves).

If you’ve got access to machines and want a more cardio-focused workout, add a five-minute warm-up and cool-down, plus five-minute intervals on the machine every five cards.

If you’ve got weights and want to work in additional strength training, try holding them while performing some of the moves (lunges, squats), or mix things up with a set of bicep curls, shoulder presses, rows, etc. after every few cards drawn.

However you do it, enjoy! And maybe even challenge your relatives to get in on the fun to make fitness a family affair this holiday 😉

DeckTheHallsWkt

A new year, a new family

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If there’s anything I’ve learned over the past year, it’s that the endurance sport community never ceases to amaze me.

From awesome running buddies who wait while you work through GI issues mid 20-miler…to inspiring athletes who run mileage in the triple digits (in less that 24 hours) to raise money for charity…from rockstar running crews who provide encouragement and great conversation on long runs…to the many other new friends I’ve made along the way, it’s a group that’s filled with grit, guts and a whole lotta heart.

Which is exactly why I feel very fortunate to be joining the 2014 Coeur Sports Ambassador Team — to continue the tradition of “paying it forward.”

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You see, Coeur is French for “heart,” and the root of the word “courage,” which is only fitting for a brand that has both style and substance. As you can see in this unofficial manifesto, the company encourages the gutsiness it takes to get to the finish line when all the body wants to do is lay down — along with a healthy dose of empathy and willingness to empower others.

That ability to lean on — and learn from — fellow athletes is exactly what helped me conquer my self-doubt while training for (and PR’ing in) this year’s marathon, and it’s what’s got me so excited about the year to come — not only in terms of setting new goals for myself (more details on those coming soon 🙂), but hopefully also helping to inspire and assist those around me as they strive to achieve theirs.

So, yes, the designs are gorgeous, the clothing’s super-comfortable, and I’m pretty pumped to have a fancy new kit to wear in my upcoming races, but it’s less about the gear — and more about the people wearing it. To Coeur, it’s just as much about being compassionate as it is being competitive, which is what attracted me to brand and makes me so darn proud to be associated with it.

They say you can tell a lot about a person by the company they keep, and I’m pretty sure the bar has been raised after joining this family of amazing women. But I’m excited to do my part to help make a real impact, and I can’t wait to see what 2014 has in store for us all.

Until then…Merry Christmas and happy holidays!

Healthy holiday tips from Skinnygirl Bethenny Frankel

Source: Shutterstock.com

Source: Shutterstock.com

Before you resign yourself to having to undo a bunch of holiday damage come January, consider some of talk show host and former reality star Bethenny Frankel’s words of wisdom on how to partake without going overboard. Her no-nonsense approach to this month’s festivities just may allow you to enjoy the rest of 2013 without regretting it later.

Here are seven of her healthy holiday tips to keep in mind throughout the season:

1. Half and half hot chocolate: If you’re in the mood for the sweet stuff, cut it in half with coffee. You’ll still get the shot of sugar, but save a few calories in the process.

2. Spoil your dinner: Smart guests know not to show up to parties empty-handed, but smart eaters know not to show up with empty tummies. Eat a fiber- and protein-packed snack before you make the rounds and you won’t be as tempted to “belly” up to the buffet.

3. Invest wisely: The holidays call for celebration, not deprivation, so go ahead and enjoy the seasonal treats. Just have a plan on where you want to spend your calories (i.e. alcohol versus desserts) and stick to it.

4. Ditch the clean plate club: The simplest yet most-ignored principle of eating is to stop when full. Don’t feel guilty for leaving a few bites – or even skipping the big entrée and snacking on more manageable appetizers.

5. Hydrate, hydrate, hydrate: Order cocktails on the rocks to get some water from the diluted ice cubes, alternate alcoholic drinks with water, and aim to drink more H2O throughout the day. Water keeps your system running properly, helps to curb appetite and – contrary to popular belief – helps beat bloat.

6. Splash it with soda: Add a dash here and there to any cocktail in place of full-strength heavy mixers. You’ll cut calories and enjoy a new bubbly take on your go-to holiday drinks.

7. Beware of the binge: Finally, don’t go into the holidays with an all-or-nothing mentality; this will only lead to a binge. Instead, make smart choices, but don’t hold yourself to unrealistic expectations.

By following a few common sense guidelines for healthy holiday eating, it is possible to ring in the New Year without wishing for your old figure!

For more healthy eating ideas and lifestyle tips, visit Bethenny’s website here.

DIY Beauty: An at-home facial in 6 simple steps

Being short on time or strapped for cash is no excuse for neglecting your skin, especially as the humidity lifts and cold weather sets in.

Try this DIY facial; it’ll work wonders for a dull, dry winter complexion!

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1. Cleanse. Using warm water and a mild cleanser, gently massage face to remove all traces of makeup and dirt. One of my favorites is an old standby, Cetaphil ($10), which won’t disturb skin’s natural pH balance or strip it of natural protective oils or emollients.

Source Spa Sonic

Source: Spa Sonic

2. Exfoliate. Removing dead skin cells keeps them from blocking pores, evens out skin tone and decreases the appearance of wrinkles and sunspots. You can do this manually with a scrub, or get fancy with a device like the Spa Sonic Skin Care System Face & Body Polisher (regularly $60, but check Target for special promotions).

I’m not a fan of dropping $100+ on a Clarisonic, so the folks at Spa Sonic asked if I’d like to give their device a whirl. The result? Smoother skin at a fraction of the cost. Not only is it waterproof (any fellow shower multitaskers?), but it comes with five attachments for head-to-toe touch-ups: a big brush for the body, pumice for rough areas on (ahem, runners’) feet, facial sponge for microdermabrasion and two small brushes for the face. I’ve added it to my weekly regimen, and it’s been especially great at getting rid of that pesky film of makeup that wipes and washcloths always seemed to leave behind.

3. Steam. Buying a steam machine is unnecessary, and leaning over a hot pot of water on the stove is downright dangerous. Instead, fill a sink with hot water, add a few drops of your favorite scented oil, such as lavender (to relax), peppermint (to energize) or eucalyptus (to clear nasal passages), and lean over it with a towel draped over you head to trap the steam for 10-15 minutes.

4. Nourish. After splashing your face with cool water, apply a mask of your choice to target your specific skin troubles. My go-to? Aztec Secret Indian Healing Clay ($9), an easy — and inexpensive! — way to draw out impurities and temporarily tighten pores.

5. Tone. Refresh and restore skin with this all-natural homemade toner: In a blender, combine 1/2 cucumber with three tablespoons witch hazel and three tablespoons rosewater (or substitute distilled water). Pour the mixture through a fine-mesh sieve to remove any chunks, then pour liquid into a clean bottle. Store in the refrigerator; it should last about two weeks.

6. Hydrate. Finish by gently massaging a moisturizer into your face and neck using upward and outward movements. Typically, the colder the weather, the thicker and creamier my moisturizer, but if you have sensitive skin, I love Simple Hydrating Light Moisturizer ($9) because it’s enriched with vitamins B5 and E, but doesn’t contain any dyes, artificial perfumes or harsh chemicals. And don’t forget to slather on some sunscreen (at least SPF 15, but ideally SPF 30) before you head outdoors!

How does your skin care routine change with the seasons? 

(Thanks to the folks at Spa Sonic for providing a sample for review; all opinions are my own.) 

Impress holiday guests with a sweet treat that won’t break the calorie bank

Source: Romas Foord

Source: Romas Foord

Apples, cranberries and pumpkins may get all the glory this season, but don’t forget about an oft-overlooked juicy gem: Pears. Not only is their soft, sweet, buttery flesh delicious, but they’re also pretty healthy.

For example, did you know that…

  • …the hydroxycinnamic acid found in pears is associated with preventing stomach and lung cancer?
  • …pears are a hypo-allergenic fruit, meaning that those with food sensitivities can usually eat pears with no adverse effects?
  • …Quercetin, an antioxidant found in the skin of pears, helps prevent cancer and artery damage that can lead to heart problems?

So save the best for last this season, and end a special meal with this lovely inverted pie dessert featuring caramelized pears.

It’s the perfect finale for parties because you don’t have to worry about being overly fussy; the more haphazardly this dessert is constructed, the more rustic and charming it looks!

Pear Tarte Tatin (6 servings)

Ingredients: 

  • 2 tablespoons butter, divided
  • 1/2 cup sugar, divided
  • 4 peeled ripe Anjou pears, cored and halved lengthwise
  • 1 tablespoon canola oil
  • 5 (14 x 9-inch) sheets frozen phyllo dough, thawed
  • 3 tablespoons crème fraîche

Directions:

  1. Preheat oven to 400°F.
  2. Coat a 10-inch cast-iron skillet with 1.5 tablespoons butter. Sprinkle 6 tablespoons of sugar into pan. Arrange 7 pear halves (cut sides up) in a circle in pan; place remaining pear half in center.
  3. Cover skillet, and place over medium-low heat. Cook, without stirring, for 15 minutes or until sugar mixture is bubbly and caramelized. Place pan in oven. Bake at 400° for 5 minutes.
  4. Place oil and remaining butter in a bowl. Microwave on high for 30 seconds or until butter melts. Lay 1 phyllo sheet horizontally on a flat work surface; brush lightly with butter mixture. Sprinkle 2 teaspoons sugar evenly over phyllo.
  5. Place next phyllo sheet vertically on top of first. Repeat procedure twice with remaining butter mixture, sugar and phyllo, ending with phyllo. Fold edges in to form a 9-inch circle.
  6. Place phyllo circle in pan over pears, pressing gently. Bake at 400° for ~16 minutes or until filling is bubbly and crust is browned.
  7. Remove from oven, and let stand for 5 minutes.
  8. Place a plate upside-down on top of pan; invert tart onto plate. Cut tart into 6 wedges, and top each wedge with 1/2 teaspoon crème fraîche.

Nutritional Information (per serving): 

Calories: 258
Fat: 10.3g
Saturated fat: 4.4g
Monounsaturated fat: 2.9g
Polyunsaturated fat: 1g
Protein: 2g
Carbohydrate: 41.7g
Fiber: 3g
Cholesterol: 17mg
Iron: 0.5mg
Sodium: 79mg
Calcium: 70mg

Recipe adapted from Cooking Light magazine.