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Ever ‘Wonder about Wonder Bread?’ Why Bread is Good For You.

Ever ‘Wonder about Wonder Bread?’

I love bread and bread loves me – around the middle that is… There’s nothing better than the smell of hot, fresh baked bread coming from a bakery (ahhh the days of France) or set on a table in a restaurant lovingly wrapped in a napkin on the quintessential bread basket as a prelude to your main repast. Warm bread slathered in butter is addicting – you just can’t…

How Bad is Running On Asphalt Trails?

Today I arrived for a few days in Vancouver BC Canada. It was a glorious day (translation- it wasn’t raining for a change) to go for a run. I decided to try a run along the West Vancouver Sea Wall. Running outside and especially on a sunny (I’ll take overcast in Vancouver…) is great for your health in more ways than just fitness. I hadn’t done the Sea Wall in over 8 months. I was a bit hesitant…

One of the things I find annoying in the gym are those people who do a set on a machine and then just sit there for 1-2 minutes texting or waiting to start their next set. When I do work between machines I don’t stop between sets or machines and treat my sessions like circuit weight training. So waiting is a big time waster and it doesn’t help keep your heart rate elevated either. Enter my #2 in a series of 8 secrets/tips that will help you get twice as much out of your strength-training efforts and add sculpting muscle too.

 Dumbbells – Tip #2:  Why it works?

Dumbbells help you develop power, strength, and endurance. With a few sets of dumbbells, you can target every muscle group in your body without wasting time moving from machine to machine at the gym (or waiting for people to finish) or switching between various pieces of equipment.

It doesn’t take a whole gym to complete a dumbbell circuit either and you don’t have to wait on anyone either.

Dumbbells are a time saving gem with minimal financial cost – you can do it at home with a simple set of weights. As an alternative you could even use soup cans that you can get a grip around with your hands.

My favourite Dumbbell Exercise for Triceps

Tricep Extension – Step 1

Why it works?

Weight machines are designed to isolate one particular muscle group. They do this by passively holding your body in the right position. With dumbbells you have to engage other parts of your body in order to keep yourself stable while performing the move.

This means that a greater numbers of muscle fibers are activated (as opposed to exercise machines) – plus you have to work harder to balance free weights yourself and maintain proper form and posture while performing each exercise.

Dumbbells also help you achieve better balance and symmetry between both sides of the body; they demand your weak side to perform work unassisted by the dominant side. This forces both sides of your body to develop at the same rate.

My Personal Take: One of my weaknesses is my triceps. I can pull or push far heavier weights on a machine than I can using dumbbells. I know this is because one arm is compensating for the other side. The result is uneven strength plus muscle mass. By doing tricep extensions with a barbell, I have to lighten the load but I still feel the burn and in both arms.

How to do it

For every gym machine exercise, there is a dumbbell equivalent. Google to find exercise ideas. Find exercise ideas in SparkPeople’s exercise library to get started. You can double your workout results and save precious time doing compound exercises (my #1 Tip I discussed in a previous blog).

  My Food and Fitness Diary Pending

Getting better results isn’t always a matter of lifting heavier weights or performing more repetitions. Here is my 1 in a series of 8 secrets that will help you get twice as much out of your strength-training efforts and add sculpting muscle too.

Double-Duty Tip #1: Try compound exercises.

Compound exercises join two exercises that form a more effective new one. One of my favourites that I like to do is the Deadman Lift with a Shoulder Press. They differ from isolation exercises which involve one movement.

Why it works:

In real life we don’t move using just one muscle group. Compound exercises train multiple muscle systems to work together rather than isolating them to work independently. Therefore, it’s a more functional way to strength train. Compound exercises can also help you get better results. They recruit more muscle fibers than isolation exercises and stimulate the release of anabolic (muscle-building) hormones such as human growth hormone, allowing you to lift heavier weights.

The multi-tasking also saves you time. Why do three sets of lifts and three sets of shoulder presses (six total sets) independently when you can put the two together and finish in half the time? I try to pair up major moves to get a bit of an aerobic hit.

How to do it:

Amplify your results in half the time by doubling up lower body exercises such as lifts, lunges and squats with upper body moves. It is best to start with simple movements and light lighter weights to develop proper form and technique. The bigger multiple body moves get tiring and you can add weight and complexity over time as your body adapts to this timesaving workout strategy.

Step 2 – Midway to Shoulder Press

  Step 4 – Start of Deadman Lift

  Step 5 – Complete Deadman Lift

  My Food and Fitness Diary Pending

Today was another pound puppy ‘run’ day. After a successful sprint around Bennington Lake with Ebony (the long legged athlete) I decided to take a much different ‘model’ out. I will be the first to say that Pitbull’s or even any mixed breed dog that was predominantly  so  – used to scare me but I say ‘used to’.

After walking, running and being smooched by quite a few Pitbull mixes at the Blue Mountain Humane Society, I can say I am hooked. Never judge a book by its cover and a few times I walked past ‘Bubba’ – his exuberance from his kennel was a bit intimidating. But after some encouragement from  the people that volunteered there I took him out for a test run. His exuberance matched his running ability as he followed by my side (no jerking me around) and happy as a clam to be out in the sunshine today. We logged in about 3 miles and he was still game to trot (his trot matched my speed perfectly) some more.

Bubba at Lake Paddington – Walla Walla

Here is a link to Bubba at the Blue Mt. Humane Society in Walla Walla. Please share and let’s find Bubba a home – he’s a real marshmallow – only the exterior looks tough! At the bottom of his blog is his particulars and contact information. And please be kind and share the link! It only takes a second.

Anyhow When I got back I did a little digging on the internet to see if any studies were done on the best dog breeds for running. And sure enough from Livestrong to Running Magazine and ever Outside Magazine all weigh in. And Pitbull’s were definitely on the list.

If you you’re a faster runner who thrives on shorter distances, then the Beagles, English setters, Golden and Labrador retrievers, Greyhounds, and Pit bulls will be your best companions because they too are muscular but are also built for sprints.

Fleet-Footed Fidos – The American Pitbull

Fleet Footed – Bubba and Me

Bold. Fearless. Intelligent. The American Pitbull Terrier is all of these things, and one more: fast. Stocky yet graceful in action Pitbull’s are best suited for runs under six miles but can turn on the speed, making them perfect for a tempo run. Plus, they’re focused and less likely than other breeds to chase after a bird while you’re cranking out seven-minute miles. This stocky and squat breed doesn’t look like a running dog, but it has plenty of energy, agility, and muscle to join you on a quick, few-mile jog.

Things to Consider When Choosing your running buddy

Generally, running dogs are medium sized and have short hair. Also, there are three important qualities that make a great running dog:

Their genetic temperament, is it friendly or not?

How well they’re socialized.

How well they’re trained.

No matter what breed you choose, there are other factors that you need to consider when running with Fido.

Age: Puppies bones are still developing at their tender ages so make sure you clear the idea of running with your veterinarian. Older dogs need to be vet checked to ensure they are healthy enough to keep up.

Heat: Consider how dangerous hot concrete surfaces can be on your dog’s paws. Dogs will let you know if their paws get too hot or if something got stuck in their paws by either limping or licking more than usual.

Water: Have plenty of water for both you and your canine. Since dogs don’t sweat like humans, you need to keep a watchful eye out on how he’s feeling.

Run Bubba Run….. here’s his link

Bubba’s Statistics

  My food and fitness diary pending….

PowerAde Drops – For the On the Go Athlete

Convenience in a Bottle

PowerAde Drops – Convenience in a bottle

I know I am behind the times in some respects and this product here is just one example. But since we went to the Caribbean for a month I discovered (well I knew about them but never really explored them before) the sports drinks. As it was very hot and humid and my workouts became rather intense in the heat I was craving for…

Bust those batwings and your body’s core using The Pullover on the Body Ball (now say that three times!)

How to do The Pullover on the Body Ball

In short: This dumbbell workout targets your back, legs, butt, core, lower Chest, lats and triceps. This move is also great as part of your ‘batwing’ workout.

While we are travelling we always check into hotels that have a fitness centre. The Marriott in Walla Walla has a good all-around fitness room albeit without any weight training machines. Instead it…

Squeamish about Squid? Eat Calamari Instead, a Healthy Source of Protein

Squeamish about Squid? Eat Calamari Instead

Does the thought of eating squid make you squeamish? Well throw some bread crumbs around it, fry it up and call it calamari and you will have a whole different take on the matter. But sorry, you are still eating squid. I imagine restaurants use the term Calamari for that very reason – squid just isn’t so appetizing. I am also guessing many of you have…

When You want to Eat that Cookie/Brownie/ Key Lime Pie :) the ‘good’ bad treats – do this!

What Motivates You to Exercise? Do you Want to Eat More?

Today we had to do an 8-hour road trip – from Seattle back to Walla Walla. Why is it that you can do nothing in a car and after hours of sitting there you are just so tired at the end? How does that happen. More so I always end up wanting to start noshing on junk food – anything sweet or chocolate. And the more you sit in the car the more…

Need A Motivational Coach? Volunteer and Run With a Pound Puppy! (You Might Just Bring Home Your New Best Friend Too!)

Today went running and took a shelter dog from the local humane society with me for a 5 mile run around Lake Benninghton in Walla Walla. For my first run I took out Ebony, a 7-year-old stray. She looked calm and tempered and as an inaugural try was ‘in.’ My expectations were low (she is a stray and I stereotyped…) but she loaded in the car and crate and just went with the flow. We hit the trail…

Salmon – A super tasting super food

As I sit here in rainy Walla Walla (the sun lasted a day…) I am already reminiscing about our 26-day adventure in the Caribbean and all the things we did and ate.

Walking down main street today I perused some of the local restaurant menus and the usual fare was there including Salmon – which is very Pacific Northwest fare. However, it seems like this fish offering is far reaching – including the…

Running in the ‘Dirt’

Running in the Dirt

Today was one of those rare days in the winter on the Pacific Northwest where it is actually sunny! We are in Walla Walla which is one of the most amazing wine country areas outside of California. While Jeff is back working at the ER I love to run outdoors and happily take advantage of the sunnier weather here in Walla Walla. Plus, I ran on the hotel treadmill yesterday so it…

Is Ashley Graham a Great Role Model for Women/Girls?

Size DOES matter when it comes to health

A couple of days ago this image appeared on my Facebook page. I must admit, at first I thought it must have been a joke – mostly because like many of us – men and women alike, we are used to seeing very slim, if not anemic looking women (almost bordering on children in some years) gracing the cover of Swimsuit Illustrated. Admittedly the industry of…

Cheese Please – Go Ahead Indulge!

There is something about Valentine’s Day that says ‘Wine and Cheese and Roses and Chocolates. I have never looked up where this tradition originated but given the aforementioned ‘must haves’ to celebrate the day, it seems to me that the French must have had something to do with it. For they are the masters of many wines, cheeses, and chocolates.

As it was also our anniversary (a bomb proof date…

(Hint: Click the links to my daily blog notes)

The ‘F’ It Plan – Fun, Fitness and Food

I came, I saw, I tested, I conquered. I landed on the island at 107 + pounds with the intention of making my exit from said Island (my New Year’s Resolution) at a 105lbs (to see if I could). Before my excuses could set in (why I couldn’t work out properly) I found a local gym and got a pass (because our accommodation did not have one). And to help me stay on track – they had a scale.

I started out of the gate and blew up like a Macy’s Christmas parade float, hitting dam well near 110 lbs at the university gym, inhaling any liquids including Gatorade and or PowerAde  till my back teeth were floating. The calorie count in my daily food and fitness diary  wasn’t going up but the scale was as I tried to weigh myself everyday as in the habits of thin people. I was pissed – the scale was wrong I was I had tried to convince myself. Well actually the scale was right and I was wrong as Jeff reminded me when he explained to me that the balance scales were one of the most accurate around – damn…

The first week and second week was the hottest and most humid I had ever been in and everything felt more difficult – weight training and running as my heart rate  on my heart rate monitor  shot up at what seemed like half my usual physical effort  as my body was trying to acclimatize. And the scale was see sawing up and down 1-3 pounds at times almost overnight.

There were times when I really had to drag myself to the gym and sometimes I pulled the trigger by popping a caffeine pill  to rev me up and other times I just succumbed and got on the elliptical trainer  for a more manageable workout. At least I was moving and I couldn’t resist watching the reality show with Donald Trump  and all the other presidential candidates on TV – it helped to divert my attention off of what I was doing.

We came armed and packed with our usual fare of protein bars,  and I tried to keep my diet higher on the protein side.  We stocked the fridge with our quasi – mono fare http://sengalindsay.com/2015/12/04/sengas-top-tips-to-losing-weight/of eggs,  cheese and yogurt.  But Jeff had brought the old standby of my favourite Jelly Bellies .

When Jeff was not working we went out and dined and on some lovely seafood  dishes including: Scallops,  Salmon, Mahi Mahi,  and a new fish I had never heard of called Wahoo.  We ate well and often shared dishes which Tapas  at the Oceana restaurant were superb! And when we really wanted to go up I would bank my calories  till the end of the day and I ‘ate the whole thing.’ My favourite was the Curry Coconut Lobster dish at Mim’s.

And let’s not forget those wonderful fruity drinks – rum is the water of the islands after all. I was ‘Bushwacked’, ‘Brainwhacked’ and punched in the face ‘Rum Punched’ that is – with every conceivable type of rum and when it hurt the bartender handed me a ‘Painkiller.’ at the Superbowl  party down at Iggy’s Beach Bar. Yes we indulged and overindulged but the very next day I got myself back on track (and the creep in the old university gym scale was an affirmative reminder) and stopped blaming  the bartender. Nine times out of 10 we kept within or at least close to our daily calorie count.

The ‘F’ It Plan – Fun, Fitness and Food

And on Jeff’s days off were off to the beach – some days to get some hard earned rest  from the gym or to try our hand at such sports as ‘Paddle Boarding.’ I also learned that these floating devices are very trendy with the ‘Yoga’  crowd. Not one for sitting at the beach all day, I took to some beach exercises using weight bearing moves such as ‘Squats’  ‘Lunge Walking’  and ‘One-Legged Calf Raises.’ And then I went back for more and worked on my core with ‘harder than it looks’ moves such as ‘Planks.’  When I could stand the heat I motivated myself to run listening to my favourite tunes on my Iphone.

Yoga on a Paddle Board

I kept the faith and kept on with my routine and ‘finally’ the scale stopped wildly fluctuating and was definitely on the downward spiral. It appeared that my body was starting to acclimatize to the heat and I was no longer retaining so much fluid  nor was I drinking like a man that had just come out of the desert…

The day before we were to leave the island I decided to go to the gym and get another workout in and weigh in. I got a pleasant surprise as the scale read 105lbs. Better late than never. I came home, watched a beautiful sunset and reflected on writing this blog on the plane ride home. Stopping at the local grocery story I thought to myself – time to start a new chapter and get some salad and top it with some protein. The tuna salad looked innocent enough but as I learned about an hour later the island was not done with me yet! And for the first time ever I found myself on the ‘patient’ side of my husband (conveniently an ER doctor) who handed me charcoal and barf bags while patting me on the head asking me ‘what was I thinking?’. My final gift from the island ‘food poisoning.’

  Prologue:

Arrived home: Feb 14, 2016

Weigh in: 104 lbs (okay I cheated a little – I had a little help with the tuna and mayonnaise at end…)

Last day weigh in – 26 Day Caribbean Vacation = 104lbs

 CONCLUSION: ‘You can have fun, stay fit and not gain any weight – vacation or No Vacation – No Excuses!’

My Daily Food and Fitness Diary

Feb. 14/16 – Senga’s Food and Fitness Diary

Feb. 14/16 – The Final Weigh In

How to lose 2lbs overnight – the Tuna and Mayonnaise diet in the Caribbean….

How to lose 2lbs overnight – the Tuna and Mayonnaise diet in the Caribbean….

Sadly, today we had to fly away from what has been our home for almost a month. I had planned to go to the gym one last time this morning but a Tuna and Mayonnaise salad the Friday night had other plans. As they say ‘You can’t make this shit up’ and by the time I picked up my husband from work at the local ER hospital…

Today’s Catch – Chef Inspired Creation of Wahoo! A Fish Dish Story

Wazzup on Wahoo?

The other day we went to another highly related restaurant in St. Thomas called ‘The Caribbean Fish Market.’

Most restaurants here feature the usual fare of seafood specials but as I watched the waiter write todays catch I thought he had made a spelling error (or at least making a joke) as he wrote:

TODAY’S CATCH

“CHEF INSPIRED DAILY CREATIONS OF LOCAL MAHI OR WAHOO” (more…)