Missa's Fit Facts

Q: Why do you get nausea when working out hard? I’m cruising along really working, proud of how well I’m doing and …. nausea, yuck. Why, and any great suggestions to avoid it or just keep working through it?

A: Nausea during exercise is pretty common, especially when heavy lifting or during interval training, as this is very taxing on the central nervous system. There can be several reasons why exercise-induced nausea can occur, and I’ll attempt to cover the most common.

- Low blood sugar. This can occur if you are working out on an empty stomach or simply haven’t provided your body with adequate pre-workout nutrition. Eating a small meal or snack  that is high carb, moderate protein and low fat any where from 15 - 60 minutes or so before a workout may prevent nausea and vomiting from occurring. The carbs will provide the body with the energy needed to make it through the workout, and the macro-nutrient ratio described will digest quickly and prevent hunger during the workout.

Eating before a workout is a very individual thing. Some people can’t eat a whole lot before a workout, or they get even more nauseous and even experience cramps. To avoid this, keep you pre-workout snack small, or in this case, you might want to sip on a carbohydrate rich beverage before or during your workout, such as Gatorade. Also, some people need a full hour to digest properly, others like myself are better off eating 15-30 minutes prior to the workout. This will need some experimentation.

- Dehydration. It is imperative to keep your body hydrated well before and throughout your workout. The ACSM recommends drinking 17 to 20 ounces of fluid 2 to 3 hours before a workout and an additional 7 to 10 ounces approximately 10 to 20 minutes before a workout to ensure the body is properly hydrated going into a workout. I have found this to be a highly individual thing. Some people simply feel waterlogged and bloated if they drink too much water before an intense workout, and might even get cramps during the workout. I have found the for me, I start drinking my water at the very start of my workout and continue to sip on it between sets. By the time I’ve completed a 60 minute lifting session, I have gone through two 20 ounce bottles of water and feel just fine. Again, water tolerance is an individual thing, but the main point is that you don’t go into or proceed with a workout in a dehydrated state.

- Intensity. I must say this sentence a minimum of ten times a day: listen to your body. Your body might simply be telling you your intensity is a tad too high. Being the type A personality I am, I don’t believe in any intensity being too high for me (that’s definitely a personality thing, not something I think everyone should believe in or follow), so scaling down the intensity is an option I don’t give myself. However, when working with clients, sometimes I can see it in their faces that I am just pushing them too far and I must scale back the intensity. Otherwise, we’re going to need a bucket and a mop very soon! So I’ll say it again… listen to your body. If you’re pushing yourself too much, simply scale it back a tad and continue on.

- Rest intervals. Are you giving yourself enough rest between sets? This is usually how I will remedy any nausea I might be feeling while I am lifting. I usually get nausea on my heavy leg days, Squats, deadlifts, walking lunges will do it to me every time. When I do feel a great deal of nausea on leg day, it’s a good reminder for me to incorporate longer rest intervals between sets. I might walk it off for 3 minutes or so, have a drink of water, sometimes sit down and just breathe it out. Im one of those lifters who likes to go from set to set to set, so I often need to remind myself to slow it down and rest in between sets. Never mind just allowing the nausea to subside, but I know that the rest intervals are imperative to letting the muscles replenish with more ATP, allowing my next set to be strong and successful.

-Motion sickness. I know this sounds odd, but there has been some research done on motion sickness actually causing exercise induced nausea. This is known to happen often with abdominal exercises. If motion sickness is the case, try fixing your gaze on a focal point during your movements to try to alleviate this.

- Breathing. Please breathe! If I had a nickel for every time I had to tell my clients to breathe during their lifts, I wouldn’t need to be training clients anymore! Stop holding your breath! Not only is it not making your lift stronger, but it’s most likely holding your lift back. I see it all the time… a client struggling to get their last two reps out, all the while holding their breath. I yell at them to “breathe it up”, and what do you know, they exhale on the exertion and get the last two reps out successfully. Generally speaking, exhale with the work (concentric contraction of the movement). When you exhale, engage the core, pull in the abs like a corset tightening, and allow the breath to exit the lungs with force. Now you’ve got a bonus… you just worked your core and abs without doing a single crunch. Must be magic.

Keep in mind, when you are exercising, you are pushing your body out of its comfort zone, at least you should be. Exercise is supposed to be hard. If it was all kittens and roses, everyone would do it! The only way to improve is to keep pushing your body out of its comfort zone, and that isn’t always going to have the most pleasant feeling. As long as your discomfort isn’t indicative of an actual injury, don’t be afraid to give it all you’ve got. Especially when performing heavy compound exercises such as squats and deadlifts, as well as high intensity intervals and plyometrics, your body is being put under a great deal of neural stress. Extreme discomfort is not only common, but expected.

Many might not agree with my professional advice, but here it is anyway, as I’m not your average trainer: push yourself through it. If you get to a point where you are just about to throw up, pull back your intensity until it subsides. You will adapt and your threshold will improve. I am not suggesting you make yourself sick, not by any stretch. But if you are properly hydrated, have stabilized your blood sugar via proper pre-workout nutrition, are breathing properly and are giving yourself proper rest intervals, then this is just part of the game. Push your body past its comfort level, and you will see results.

If your exercise induced nausea is simply unbearable and interfering with your workouts, it might be time to consult a doctor. Otherwise, welcome to the world of working hard for the results you want.

Ingredients

6 oz. chicken breast, sliced into strips
2 oz. onions, sliced
2 oz. green bell pepper, sliced
1/2 cup canned diced tomatoes
1/4 cup low fat shredded cheese
Chopped lettuce leaves
Fajita or Caribbean Jerk seasoning

Slice chicken breast, onions and peppers and sprinkle with fajita or Caribbean jerk seasonings. Coat a skillet with non stick spray and stir fry chicken, onion and pepper strips until cooked. Top with shredded cheese and let sit in pan until melted. Transfer onto a bed of lettuce, then top with diced tomatoes and serve.

Optional: Top with a 100 calorie pack of guacamole for added flavor and a boost of healthy fats.

Nutrition: (without guacamole)

329 calories
50 grams protein (59%)
17 grams carbohydrates (19%)
7 grams fat (18%)

(with guacamole)
429 calories
51 grams protein (46%)
22 grams carbohydrates (15%)
15 grams fat (31%)

One of my best friends saw a commercial for the Fullbar Program and asked my thoughts. Here is my answer:

What is the concept of the Fullbar program? According to their website, “Thirty minutes before meals, eat any befull solution product with a 16 oz. glass of water. You’ll notice that when you’re eating your meal, you’ll already feel somewhat full. You’ll fill up on less food, causing you to eat fewer calories. And when you eat fewer calories, you lose weight.”

Now what do their products consist of? Well let’s take the Berry Bliss Fullbar, for example. It’s a 180 calorie bar that consists of 1 gram of fat, 4 grams of protein, 31 grams of carbohydrates, and 4 grams of fiber. Honestly, this nutritional profile is NOT impressive at all. Hardly any protein and fiber, low in fat and high in carbs. Just how is this product supposed to make you full? You can have half a bagel and get the same thing…including the insulin spike from the high carbs/low protein/low fat ratio.

Let’s look at the ingredients: Brown Rice Syrup, Puffed Wheat, Soy Protein Concentrate, Honey, Acacia Gum, Glycerine, Currants, Cranberries, Agave Syrup, Canola Oil, Infused Dried Strawberries (Strawberry, Sugar, Sunflower Oil, Citric Acid), Natural Flavor, Salt, Soy Lecithin, Sugar, Malic Acid, Sunflower Oil.

So basically we’ve got a bunch of natural sweeteners and sugars, some dried fruits, some chemicals, soy and sunflower oil. Less impressed I could not be.

I submit this to you… instead of eating 180 empty calories before each meal, have a nice big salad packed with fiber rich vegetables and 1 tbsp of heart healthy extra virgin olive oil instead. I assure you, you’ll get a ton of anti-oxidants and nutrients in addition to some healthy fats. You’ll find yourself much fuller with this pre-meal selection than with a Fullbar.

The website claims that their products make you full in the following way: “All of the ingredients in our products are specifically designed to expand in your stomach to help provide the sensation of feeling full without overfilling you. The effect is you’re able to reach a comfortable level of fullness, helping you keep your appetite in check and eat fewer calories”

After reviewing the ingredients and macro-nutrient breakdown of their Fullbar, I am confident in saying their claims are complete malarkey. 4 measly grams of fiber will NOT expand in your stomach enough to make any noticeable difference in your feeling of fullness. I promise you, you will find yourself MUCH fuller by consuming HALF the calories in a large, nutrient packed salad before your meals than their 180 calorie bar of nonsense. Toss a tablespoon of Salba (chia seeds) for fiber and some hard boiled egg whites for protein on top of your salad, and you’ll be lucky if you can even finish the meal to follow!

Summary: Don’t fall for the hype, ladies and gents. This is one more program on the market that will enhance your health in no way, shape or form. The last thing the American public needs is more processed bars and snacks. Eat some REAL foods that grow from the ground! A healthy salad, a bowl of low fat soup, some shrimp cocktail, some veggies and low fat dip… all of these options are far superior selections to any processed bar or snack.

It’s the new year, and for me, that always means 12 weeks of “cutting,” or shredding off the body fat put on when bulking and building muscle. This year is different than usual for me, since my bulking period got cut short due to my broken neck. In addition, due to 2 months of complete inactivity while recovering, I gained a good 12 lbs. of fat. So the dieting/working out is getting hit HARD this season.

When I discuss diet with people, they always have the same issues… they just don’t know what to eat. Macronutrient ratios are very important, depending on your goals. Below I have posted an example of my own caloric intake for today, and how I timed it around my workouts:

5:30am - 1 cup egg whites, 20g low fat shredded cheese, 1 multi vitamin, 400mg potassium

              (177 calories, 29g protein, 4g carbs, 4.3g fat)

6:30 - 1 packet cinnamon oatmeal (30 min pre-workout)

              (150 calories, 4g protein, 30g carbs, 1.5g fat)

7:00 - legs/abs

8:00 - ½ muscle milk light shake, ½  cup strawberries

8:15 - taught 45 minutes spin class

9:00 - ½ muscle milk light shake, ½  cup strawberries

             (total pre & post workout shake =  245 calories, 26g protein, 24g carbs, 6g fat)

11:30 - 6 oz sockeye salmon on romaine w/1 tbsp olive oil and 1 tsp rice vinegar, 28g fat free shredded cheese, 500mg calcium, 1000mg Vit C

             (488 calories, 46.3g protein, 10.6g carbs, 28.3g fat)

3:00pm - Trader Joe’s spicy Italian chicken sausage sauteed w/1 oz. onions and 1 oz. green peppers

             (155 calories, 17.6g protein, 4.5g carbs, 8g fat)

5:45 - Luna Bar (pre cardio carb boost)

             (180 calories, 9g protein, 25g carbs, 7g fat)

6:15 - teaching 1 hour Turbo Kick class

7:45 - 6 oz. grilled chicken breast, 4 oz. broccoli, 2 fish oil capsules

            (239 calories, 42.2g protein, 7.5g carbs, 5.4g fat)

9:30 - 50 mg zinc, 500 mg magnesium

TOTAL: 1650 calories, 174g/41% Protein, 107g/25% Carbs, 61g/33% Fat

There is a reason I keep these ratios the way I do. I am very carb sensitive and only eat them around my workouts. 100g a day works magic for me… it’s high enough to stay out of ketosis, but low enough to keep my body burning fat for fuel. I keep my protein super high to feed my muscle and keep the high intensity cardio from burning through it. Fat calories make up the rest. You can see by the fish oil pills, olive oil and salmon that my fat sources are pretty healthy.

Also note that I weigh EVERYTHING on a digital food scale in ounces or grams. Measuring with cups is just not accurate and can vary greatly from kitchen to kitchen. Any variation = diet sabotage! You can be eating WAY more than you think you are even if you measure it out. There is no discrepancy when you weigh your food instead.

So here you have it. Keep in mind, 1650 calories for today’s activity is a HUGE deficit. At 3pm I have already burned 2000 calories… this isn’t including tonight’s Turbo Kick class that I’m teaching, which is another 500-600 calories, plus the remaining 8 hours left in the day. I will finish out the day burning well over 3,000 calories. By only eating 1650, I am in a huge deficit. This may work to my benefit for now, as it is the very beginning of my diet cycle, but as I crank up the cardio and want to maintain my muscle mass, my caloric intake will have to come up within a week or two, or else my metabolism will shut down and I won’t lose squat. But I like to jumpstart my weight loss by creating a huge deficit at first, thus shocking my body to drop any excess fluid (I tend to hang on to a lot). As long as I don’t keep the calories this low for long, I’ll be okay.

So there you have it. Hope this helps give some of you an idea about what 1650 healthy calories looks like!

Fitness Magazine is looking for stories about recent health accomplishments. Of course I immediately wanted to share my story of my broken neck. I heard back from the magazine within an hour of submitting my story, then was interviewed by an editor over the phone! Below is the letter I submitted:

I am 35 years old and own a fitness studio. I teach dozens of fitness classes per week and do personal training. On September 5th of this year, I dove off of a boat into a lake that was being drained, unbeknown to me, and broke my neck. I actually stood up in the lake and walked myself back to the boat myself after the impact. I sat down, held my head up, and awaited the ambulance that my friends had called to arrive.

After what seemed like forever and two CAT scans later, the extent of my injury was determined. I broke my C1 in four places and shattered my C2. I suffered a Jefferson Fracture, which is very similar to what Christopher Reeves suffered from. The doctors were in complete and utter shock that I was not only alive, but not a quadriplegic. It was then that I found out I would need to have a halo drilled into my skull in four places to immobilize my neck for twelve weeks while my bones healed.  My first thought was of course my business and my clients. What would they do without me? They depend on me to motivate them and keep their bodies in tip top shape! How on Earth could I be out of commission for TWELVE WEEKS? After I thought about my clients, I then thought about me. How would I be able to get through this? I live to exercise. It’s what makes me me! What would happen to my muscles? What would happen to my weight and bodyfat? It was a terrifying thought, to say the least. I was, however, alive, and was predicted to make a full recovery in 6-9 months.

All these numbers… twelve weeks in a halo, four weeks after that in a neck brace, 6-9 months until a full recovery…none of these were acceptable to me. I was told I could ride a stationary bike when ready, and could only lift 4 pounds per arm, about the weight of a gallon of milk. That was it, biceps and triceps only. I normally bench 150 pounds, so for someone to tell me I can’t lift more than 4 pounds per arm for twelve weeks was just insane. Healing was my first priority, though, so I had to put my pride aside and allow myself to heal.

Normally I follow carb cycling diet, where I keep carbs low for 5-6 days per week (with the exception of pre-cardio workouts) and carb load on day 7. This would not be conducive to maximum healing, however, so I needed to change my diet. Carbs and me have a love/hate relationship. When I eat carbs regularly, I experience some insulin resistance and put on weight like nobody’s business. Between eating carbs and being immobilized for multiple weeks, I knew what this meant… significant weight gain. I had to once again suck up my pride and allow myself to do what I needed to do to heal as quickly as possibly, and unfortunately, that meant putting on a little weight.

My next step was to figure out which supplements would be crucial to speedy bone healing. Calcium is obvious, but I wanted to go one step further and supplement my diet with vitamins and minerals that would ensure maximum absorption of the calcium I would be taking and help reduce inflammation. This included extra Vitamin D, Vitamin C, boron, magnesium, potassium, zinc, various amino acids, ALA, and glutamine.

The first four weeks were a whirlwind that I don’t even remember much of. I was in the hospital for four days in a narcotics induced haze. The pain was like nothing I have ever experienced before, nor can adequately describe. The halo being drilled in was just the icing on the cake. I can’t imagine a greater pain, I truly can’t. Once I got home, I was on some very high doses of morphine, percocet and valium, so my memory of those weeks is a bit blurry, and those weeks did go by pretty fast. I had an incredible network of support. My mom flew up from Louisiana to move in with me for the next several months, my best friend (who is also the manager of my studio) single handedly took over my business and kept it running for me while I couldn’t, and friends and clients from near and far sent gifts and cards a plenty. I had at least 5 visitors a day, sometimes up to 10 or more! The emotional support was something I could have never imagined. When I felt like I had no strength for the first time in my life, they were my strength.

I refused to take this injury passively. I was going to take it head on and recover in record time. The visiting Occupational Therapist and visiting Physical Therapist discharged me in a week. The strength I had already had prior to my injury made OT and PT completely unnecessary. I already knew how to squat low with an upright torso, I already knew how to use my core to bring my torso and 10 pound halo up from a reclining position. My physical strength already had me in a position that was ahead of the game. At this point, all I could do was eat well, take my supplements, rest and heal. There was something missing, however. Being a motivator is who I am, and I felt helpless knowing my clients didn’t have access to my training and teaching. I couldn’t leave my bed or chair, but I sure as heck could find another way to motivate and inspire others. I took to the internet, between Facebook, my blog on tumblr, my studio’s website, I made sure I posted about my injury, my recovery, my will to survive and return in record speed. I posted blogs about nutrition, fitness, you name it. I was not helpless, I simply couldn’t physically motivate others, but I could and did use social media as my outlet to do what I do best.

Within the fifth week, I wanted to return to work to at least train my personal training clients and my weight lifting classes, and I did… halo and all! It was uncomfortable and I looked ridiculous, but it didn’t matter… my clients needed me, and I needed to be who I am, a motivator. Around this time I also started riding my stationary bike, halo and all. I knew I was gaining weight, so I hoped at least riding the stationary bike would help combat some of the damage. Living in a halo was the most miserable experience of my life. I couldn’t lay flat, I couldn’t lay on my side, I had to cut all my clothes so I could either step into them or pull them over the huge halo. Finally, on October 28, the halo was removed. This was over 4 weeks earlier than planned! Everything I was doing to speed the healing process was working, and I was able to have the halo removed at 7 1/2 weeks. I then went into a hard neck brace to support my head and neck muscles while I regained my strength. I was supposed to be in the neck brace for 4 additional weeks, but I made sure the strength in my neck and back muscles would return as fast as possible, and they did. I was in the hard brace for 3 weeks, which was a week less that I was supposed to be. Keep in mind, I was still supposed to be in the halo all this time! By the time I went for my last x-rays on November 23rd, I was completely out of the neck brace, had been teaching spinning for 2 weeks, Pilates and weightlifting for several more, and had about 75% mobility back in my neck. November 23rd was just over 11 weeks since the date of injury, and my bones had healed 100%, my neck mobility about 75%.

Today marks 12 1/2 weeks since the injury. I have about 90% mobility back in my neck, am lifting weight without any restriction, and just did a practice run of teaching Turbo Kick for the first time three days ago, pain free!!!! All of this, and I was technically supposed to just have gotten out of the halo three days ago! I did gain some weight, around 12 pounds, but that’s a small price to pay to be back in action so quickly, and if anyone knows how to take it off in a healthy way, it is me. My physical strength prior to the accident is what got me through this ordeal, but my belief in that we can make ANYTHING happen, no matter how impossible it may seem is what got me through this ordeal emotionally. It was simply unacceptable to me that I would not be 100% for 6-9 months. There was no way I was going to allow that to happen. Here I am, 12 1/2 weeks after the injury, and I am mere weeks away from being 100%. I am thankful to be alive, I am thankful to have escaped paralysis, I am thankful I am strong inside and out, and I am thankful for the incredible network of family, friends and clients I have in my life. I am the epitome of fitness and strength saving one’s life. We can’t predict tragic accidents that may occur in our lives, but we can be prepared for them just in case. In my case, I was prepared, and thank goodness I was. There is simply NO EXCUSE GOOD ENOUGH TO NEGLECT YOUR BODY! Keep it strong and keep it healthy, as you just don’t know when you will need that physical strength to survive.

I hold pride in the fact that my cooking is often referred to as a “flavor explosion.” As much as I’d love to take credit for this all on my own, the credit goes to the fresh herbs I use. Dried herbs certainly have their place in cooking, but it is a rare day I use them when I could be using fresh herbs instead. Those who are concerned with keeping the foods that come out of their kitchens healthy would benefit greatly in many ways by using fresh herbs. Not only does each herb have its own list of health benefits, but the flavors they provide and add to your food will allow you to not go overboard on sugars, salts and unhealthy fats.

Basil and dill are my two favorite herbs, but I regularly work with many different fresh herbs. This blog is going to talk about my 5 favorites.

Basil: A good general rule of thumb for using dried basil, is 1 teaspoon (1g) for a dish that serves four people. However, I LOVE basil… I mean LOVE it. I could eat pesto (the mixture of basil, olive oil, pine nuts and parmesan cheese) by the spoonful, so I tend to go VERY heavy on the basil in my cooking. I’ve never had any complaints, so I plan on keeping it that way! Fresh basil has a more defined flavor and a more fragrant aroma than dried basil.

There are more than 60 varieties of basil, all of which differ somewhat in appearance and taste. While the taste of sweet basil is bright and pungent, other varieties also offer unique tastes: lemon basil, anise basil and cinnamon basil all have flavors that subtly reflect their name.

In addition to its amazing flavor, the enzyme-inhibiting effect of the eugenol in basil qualifies basil as an “anti-inflammatory” food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions. Basil is also an excellent source of vitamin K and a very good source of iron, calcium and vitamin A. In addition, basil is a good source of dietary fiber, manganese, magnesium, vitamin C and potassium.

Since the oils in basil are highly volatile, it is best to add the herb near the end of the cooking process, so it will retain its maximum essence and flavor.

Some ideas: Add basil leaves into a salad with tomatoes and fresh mozzarella for a delicious Italian salad. Add chopped basil leaves into stir fries or puree and add to soups. Add chopped basil leaves into omelets, on homemade pizza and bruchetta, or even on grilled chicken sandwiches.

Dill: Oh do I love dill! Dill sauce on grilled or poached salmon is a favorite of mine. That same dill sauce is just as delicious used on pizza in lieu of tomato sauce, or as a dipping sauce for buffalo wings. Dill is excellent with seafood and in salad dressings.

Fresh dill weed should be feathery, fernlike, and deep green, avoiding any leaves that look wilted or wet. Fresh dill should always be stored in the refrigerator either wrapped in a damp paper towel or with its stems placed in a container of water. Since it is very fragile, even if stored properly, dill will only keep fresh for about two days. Dill can be frozen, either whole or chopped, in airtight containers. Alternatively, you can freeze the dill leaves in ice cube trays covered with water or stock that can be added when preparing soups or stews.

Dill seed is a very good source of calcium, and a good source of the minerals manganese and iron.

Some ideas: Combine dill weed with plain yogurt and chopped cucumber for a delicious cooling dip. Use dill when cooking fish, especially salmon and trout, as the flavors complement one another very well. Use dill weed as a garnish for sandwiches. Add dill to your favorite egg salad recipe.

Cilantro: I have eaten more fresh cilantro than you can imagine. I had a mercury and copper toxicity over a year ago, and cilantro is a natural chelator of heavy metals. Consuming large amounts of cilantro helped pull the toxic metals out of my body. Thank goodness I enjoy the taste of cilantro! I added chopped cilantro to my daily omelets for breakfast, would add it into homemade chili, fajitas and salsas (both tomato salsa and mango salsa), and would even make a cilantro pesto for maximum chelation.

If cilantro is able to detox the body and liver of heavy metals, just imagine what it is doing for the rest of your body as far as detoxing and cleansing its organs! It is also known as a “blood cleaner” and is known to help cure viral and bacterial infections. Cilantro is by far a power herb when it comes to its health properties, and one can benefit greatly by adding it to his or her regular diet.

Cilantro is traditionally used in Middle Eastern, Mexican, and Asian cooking, and its taste is a fragrant mix of parsley and citrus. Before it is used, Cilantro should be crushed, either by hand or with a mortar and pestle, or chopped.

Some ideas: Cilantro is a perfect addition to Mexican dishes; add Cilantro to salsas and bean dips. Mix crushed Cilantro into sour cream and use it as a topping for chili, tacos, or enchiladas. Sprinkle Cilantro over stirfried vegetables for color and Asian flavor. Add Cilantro to sesame-ginger dressing when making Chinese chicken salad.

Rosemary: Rosemary looks like a small sprig from an evergreen tree and has a pine-like fragrance and pungent flavor. It is usually used to flavor to chicken, lamb, pork, salmon and tuna dishes as well as many soups and sauces.

Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration.

Rosemary is a good source of the minerals iron and calcium, as well as dietary fiber. Fresh rosemary has 25% more manganese (which is somehow lost in the process of drying) and a 40% less calcium and iron than dried rosemary, probably due to the higher water content.

A few ideas: Add fresh rosemary to omelets and frittatas. Rosemary is a wonderful herb for seasoning chicken and lamb dishes. Add rosemary to tomato sauces and soups.

Oregano: When most people think of oregano, they think of pizza and other Italian or Mediterranean cuisine, and for good reason! Its flavor is hearty and assertive with a peppery bite and a zing.

Oregano is an excellent source of vitamin K and a very good source of iron, manganese and dietary fiber. In addition, oregano is a good source of calcium, magnesium, vitamin A, vitamin C and omega-3 fatty acids.

Oregano, either in its fresh or dried form, should be added toward the end of the cooking process since heat can easily cause a loss of its delicate flavor.

A few ideas: Next time you enjoy a slice of pizza, garnish it with some fresh oregano. Oregano goes great with healthy sautéed mushrooms and onions. Adding a few sprigs of fresh oregano to a container of olive oil will infuse the oil with the essence of the herb. Fresh oregano makes an aromatic addition to omelets and frittatas. Sprinkle some chopped oregano onto homemade garlic bread. Add oregano to salad dressings.

(Taken from an article on Vitacost.com):
To get the most out of your herbs, try these storage and prep tips:

* Use fresh herbs as soon as possible to experience the fullest flavor.
   
* For storage, place unwashed herbs (so they’re dry) in resealable plastic bags and store in vegetable compartment of the refrigerator.
   
* Chop herbs coarsely or tear their leaves so it’s still possible to distinguish their unique characteristics (unless you’re using basil to make pesto; bay leaves added to soups and stews are left whole).
   
* Use the most aromatic herbs—thyme, rosemary, winter savory, bay, and sage—in small amounts to test their effect on a dish’s flavor.
   
* Discard woody stems of herbs such as thyme and rosemary, but chop stems of parsley, dill, chervil, and cilantro and use them for cooking, too.
   
* Add fresh herbs to a dish only in the final few minutes of cooking so they don’t overcook and lose flavor.
   
* Work up to mixing herbs; it’s best to start by cooking with one at a time. Avoid combining two strong herbs, such as rosemary and sage, in the same dish, as the flavors will compete with each other and confuse the palette.
   
* When pairing a flavorful herb with a delicate one, use only a small amount of the stronger one so both flavors will come through.

* Substitute fresh herbs for dried herbs in recipes, but take their flavor differences into account: drying can concentrate an herb’s flavors so they can actually be stronger. For most recipes that call for dried herbs, use twice to three times the amount of fresh.

We all know that being physically strong is a good thing, but I want to point out the specific exercises and muscle groups that allowed me to function relatively easily while wearing an 8 pound metal halo on my head for the first 7 ½ weeks of my broken neck.

First and foremost, thank goodness my core is conditioned as much as it is. Carrying around 8 pounds that are protecting two shattered vertebrae is no easy task. Lying down from a seated position and sitting up from a lying position were the most difficult. I can’t fathom being able to lift my entire torso up plus an additional 8 pounds drilled into my skull without having exceptional abdominal strength. Guess all those weighted crunches came in pretty handy after all! Essentially, that is exactly what I was doing every time I would have to get up from a reclined position… a weighted crunch. Whenever I would go to lay back to an inclined position, I needed to basically do the eccentric contraction of that weighted crunch. It took great strength and control to lower my torso down to a lying position without causing further pain and/or injury.

With a halo drilled into one’s head and broken vertebrae, bending over at the waist is not an option. It’s a good thing I can squat and deadlift my body weight, isn’t it? Anything I needed from the floor I’d have to squat down with a perfectly erect, straight spine, then get back up again. I needed all that strength in my quads, my glutes, my hamstrings and core all at once. Most brand new clients that come into my studio and lift weights for the first time can’t even back squat (and I’m talking a REAL squat here… as low as possible, ass to grass, as we call it) with a 40 pound bar on their backs. Most brand new clients don’t even know what a dumbbell deadlift is, and the first time they go to do one will usually try to grab a pair of 10s or 15s. Not good enough, in this case! It’s a good thing I can deadlift a couple of 75s from the floor… because anytime I needed to pick anything even slightly heavy from the floor with the halo on, I could do so with relative ease. I had no choice to use the proper form of a deadlift (straight spine, chest out, gaze looking straight forward), because the halo vest prevented my cervical and thoracic spine from flexing or extending at all.

Anyone who has every trained with me knows that I am not a huge advocate of direct abdominal work (with the exception of weighted crunches and trunk rotation, simply for functional purposes) to “get a 6-pack” or work the core. Your core will get more work out of a variety of squats and deadlifts than it will from any amount of crunches or ab twists, period. Squatting allowed not only my abdominal core strength to work to my advantage with the halo on, but my back extensor and lower back core strength helped prevent any back pain and/or injury while trying to function with the halo on.

The fact that I have very strong hamstrings and glutes AND maintain maximum flexibility in those muscles allowed me to lift my legs high enough to put my feet on the bathroom counter and give myself a much needed pedicure! Sounds silly and trivial, but trust me, when you’re in a halo, you don’t feel especially pretty, and any little thing you can do to maintain your feminine appearance helps!

It’s also a pretty good thing I can curl a couple of 30 pound dumbbells with my biceps for sets of 10. That means my 1 rep max is somewhere around 40 pounds. Because I am able to biceps curl 40 pounds per arm, it really helped me pick up lighter items with no struggle whatsoever and no further injury. (For the record, my ortho wouldn’t allow me to lift anything more than 8 pounds with this injury, so you can imagine how effortless that was compared to what I’m normally used to.) In addition, my deltoids are pretty strong. In fact, they’re my favorite muscle group to work out. My routine of upright rows, shoulder presses, front lifts and lateral lifts certainly helped, especially when I had a massive macaw perched upon each of my arms as I would carry them from their room to their playstand downstairs!

I do a lot of triceps dips, straight armed lat pull downs (kneeling arcs do the same thing… if you’re a HCF client, you know what I’m talking about!) and pull ups, and it’s a damn good thing. Many a time I would need to lift my entire body weight in a seated position by putting my hands down on the bed, lifting my body off the bed with my arms and shifting my position. If I didn’t have such strength in my triceps, latissimus dorsi, and entire shoulder girdle, that never would have been able to occur.

When one breaks his or her neck, the trapezius muscles tense up like nobody’s business. I felt like my shoulders were in my ears, most mornings. Because I have the strength and muscle awareness in my upper and mid back muscles (think traps, lats, rhomboids, teres major, etc.), I was able to release my shoulder and neck tension by consciously depressing and retracting my scapula. In other words, I was able to bring my shoulders back and down, releasing that awful tension surrounding my neck. My back strength allowed me to keep from rounding my shoulders forward, hence keeping me from slouching over with all that weight bearing down on my head, which would have caused even further pain in my upper back. Even after 7 ½ weeks of carrying that halo around, I still maintain my original posture. My collarbone area and chest remain open and wide, my neck long (although sore!), and my shoulders back and down. It is only due to my extensive back weight training that I was able to maintain that posture.

I’m sure there are many more muscles I am neglecting to mention in this blog, but the point I am trying to make is that by being overall physically strong and fit, I am certain I made it through the 7 ½ weeks of being in that awful halo with much greater ease than a person with little to no physical strength. I was supposed to be in that halo for 12 weeks. I was able to come out in 7 ½ weeks and go into a hard brace for the remaining 4 weeks. I am feeling the tension in my traps more than ever right now, because being in the halo prevented my neck muscles from doing anything…they weren’t even supporting the weight of my head. My neck muscles now have to re-learn how to support the weight of my head. It is painful and anything but fun, but it will be so much easier for me than for the average Joe who has no idea how to transfer the stress from one muscle group to another.

We can’t predict tragic accidents that may occur in our lives, but we can be prepared for them just in case. In my case, I was prepared, and thank goodness I was. There is simply NO EXCUSE GOOD ENOUGH TO NEGLECT YOUR BODY! Keep it strong and keep it healthy, as you just don’t know when you will need that physical strength to survive.

It has been 6 1/2 weeks since I broke my neck, thus unable to exercise. Never mind the injury itself and the directly related pain, I feel like the rest of my body is falling apart from lack of activity! My knees and ankles ache, my whole body is stiff, my upper, middle and lower back aches… I feel 100 years old! If this is how the non-exercising population feels on a daily basis, NO THANKS! I now know why so many people complain about aches and pains all the time. If they’re not exercising, it’s no wonder! I’d complain too if I felt like this every day. If you are physically capable of moving, there is truly no excuse. You are abusing your body by not treating it properly or giving it what it needs to function properly and feel healthy…. exercise!

What’s your excuse? Can’t find the time? MAKE THE TIME! You make time to shower, to brush your teeth, to feed the kids, to get to class or to work, to watch your favorite tv program… this is NO different. Make fitness part of your routine, as good health is a priority for you AND your children! Your kids need healthy parents and good role models! If you’re not local to HardCore Fitness for classes and/or personal training, ask me how to do it at home! The bottom line… START MOVING!

One more little positive tidbit… since we all seem to be so concerned about health care costs these days, staying fit and healthy directly leads to cheaper health care. FACT!

By now, most people know there are good fats and bad fats. This blog is going to focus on oils that are considered good fats, and how and when they are appropriately used in cooking.

Some cooking basics to keep in mind:
For baking: Coconut, palm, canola and high oleic safflower and sunflower oils work best.
For frying: Because they stand up well to the heat, avocado, peanut, palm and sesame oil are ideal for frying.
For sautéing: Many oils are great for sautéing, including avocado, canola, coconut, grapeseed, olive, sesame and high oleic safflower and sunflower oils. The amount of heat used will often determine which of these is best, as some oils tolerate high heat better than others. (More info on this under “smoke point”.)
For dipping, dressings and marinades: When it comes to making dressings and marinades, or finding oil that’s appropriate to pair with bread for dipping, you’re looking for terrific flavor. For this purpose look to flax, olive, peanut, toasted sesame or walnut oil. You can even create your own dipping oil by choosing one of these as your base oil, then adding fresh herbs and seasonings into the bottle to create unique flavors.

Smoke Point
The smoke point generally refers to the temperature at which a cooking fat or oil begins to break down to glycerol and free fatty acids. The smoke point also marks the beginning of both flavor and nutritional degradation. Therefore, it is a key consideration when selecting an oil for frying, with the smoke point of the specific oil dictating its maximum usable temperature and therefore its possible applications. For instance, since deep frying is a very high temperature process, it requires an oil with a high smoke point.

Oil Basics

Refined vs. Unrefined
Refined oils are extracted from clean oilseed / oil cakes by solvent extraction for further refining to produce clear oil, free from rancidity and foreign matter. These oils are used as medium cooking oils (225°F - 350°F), high cooking oils (350°F - 450°F), and deep-frying oils (greater than 450°F).

If the oil you buy is bland and pale, you can be certain that it has been fully refined, bleached, and deodorized. In essence, refined oils have negligible flavor and aroma which can be useful in delicately flavored dishes. Use for baking and sautéing, stir-fry and wok-fry, and oven cooking; to sear, brown, deep fry, fry and for tempura.

Unrefined cooking oils are typically called salad oils and are used for salad dressings, marinades, and sauces or light cooking oils (light sautes and low heat baking). As a general rule, they should not be cooked at high temperatures. Use for light sautéing, low-heat baking, pressure cooking, sauces and salads. However, safflower oil is the one unrefined oil that can become hot enough to reach the temperature necessary for deep-frying. Unrefined oil contains a full range of bioactive components that not only have healthful benefits and provide full-bodied flavor, but also make the oil more prone to oxidation. Using unrefined oils at temperatures above 320°F accelerates the oxidation of these oils.

Some Of My Favorite Oils
Almond Oil: Almond oil has a mild flavor, this oil is light and fresh and very neutral in dishes. It is great used in baked goods, drizzled over vegetables or mixed into pastas. It is high in monounsaturated fats (the good fat), is trans fat-free, cholesterol free, and rich in Vitamins E and B. It has a smoke point of 420° F.

Avocado Oil: Pressed from avocados, this smooth, nutty oil is pale green in color and has a soft nutty taste and a mild avocado aroma. Use it in salad dressings or to sauté fish, chicken, sweet potatoes or plantains. Avocado oil is high in monounsaturated fats, is trans fat-free and cholesterol free.  Avocado oil has a smoke point of 520° F, making it ideal for high heat frying or sautéing.

Canola Oil: Canola is actually a cousin to cabbage and Brussels sprouts. In fact, it’s a variety of rapeseed that’s part of the mustard family. It’s beneficial for heart health thanks to its fatty acid profile and omega-3 and low saturated fat contents and perfect for light cooking, sauces and desserts like homemade mayo or moist cakes. Canola oil has a smoke point of around 470° F.

Coconut Oil: Pressed from the fruit of the coconut palm tree, coconut oil is ideal for light fair and subtly flavored dishes. This oil is particularly delicious to use for making popcorn and hash browns. Because it is technically a saturated fat (although and MCT, so heart healthy), it is solid at room temperature and is white in color. Its smoke point is 350° F unrefined, 450° F refined. (I could write an entire blog about the debate on coconut oil health and weight loss claims, so I’ll save that for another day.)

Corn Oil: Most corn oil is extracted only from the germ of the corn kernel and is golden yellow in color; unrefined oil will have a darker color and richer corn taste. Use in salad dressings and dips with stronger flavors like peppers or garlic. Unrefined corn oil has a smoke point of 320° F, and refined corn oil has a smoke point of 450° F. Clearly, you would only use refined corn oil for high heat frying and unrefined corn oil for low heat baking or as the base of a salad dressing.

Grapeseed Oil: Grapeseed oil has a very light flavor, and is delicious when used on salads and raw veggies or in dips, sauces and salsas. Grapeseed oil is ideal for fondues and perfect for roasting and shallow frying. Us as an alternative to standard oils for frying and sautéing; a base for salad dressings & marinades; an ingredient in pancakes or chocolate cake. It is high in polyunsaturates and low in saturates, is cholesterol,  trans-fat and sodium free. Grapeseed oil has a smoke point of 420° F.

Flaxseed Oil: Flaxseed oil is especially perishable and should be purchased in opaque bottles that have been kept refrigerated. Flaxseed oil should have a sweet nutty flavor. With such a low smoke point of 225° F, never use flaxseed oil in cooking; add it to foods after they have been heated, such as on salads or drizzled on pre-cooked veggies.

Hazelnut Oil: Hazelnut oil has a rich yet mild and nutty oil that adds an elegant touch to dishes. It is wonderful when used in salad dressings, marinades and baked goods. It is high in monounsaturated fats, is trans fat-free, and cholesterol free. It has a smoke point of 430° F.

Macadamia Nut Oil: Macadamia nut oil is great for baking and roasting vegetables, seafood and meat, or in sauces and salad dressings. With a subtle hint of macadamia nuts, this oil is light, nutty and buttery in flavor. High in monounsaturated fats (the good fat), this oil contains the highest percentage of monounsaturated of all culinary oils. It is trans fat-free and cholesterol free. It has a smoke point of 400° F.

Olive Oil: Overall, olive oil has a subtle flavor of natural fresh olives, but specific flavors vary by region. Some are more peppery, some fruity, while some are light and almond-like. Olive oil contains predominately heart-friendly monounsaturated fat. Extra virgin olive oil results from the first cold-pressing of olives while mild “pure” olive oil is a blend of refined olive oil and extra virgin olive oil. Extra virgin olive oil is great for sautéing meats and vegetables, and for creating salad dressings and sauces. EVOO has a smoke point of 375° F. 

Peanut Oil: Peanut oil comes from where you’d expect…peanuts! It’s relatively high monounsaturated content makes it heart-healthy. Peanut oil is superior for frying, light sautéing and stir-fries. I use it when making popcorn. YUM! Unrefined peanut oil has a smoke point of 320° F and refined peanut oil has a smoke point of 450° F.

Safflower Oil: Safflower oil is made from the seeds of the thistle-like safflower plant. Safflower oil has little flavor or color, but it is rich in polyunsaturated fat. It is also one of the oils with the least amount of saturated fat. Safflower is light in color and, like other oils that are rich in polyunsaturated fat, is a good all-around oil. Safflower oil is often used in salad dressings because it does not solidify when chilled. It has an oily texture and a nutty flavor, making it a good substitute for peanut oil. Safflower oil can be substituted for other oils in nearly any recipe. Unrefined safflower oil has a smoke point of 225° F, and refined safflower oil has a high smoke point of 510° F, making it a good choice for sauteing and deep-frying.

Sesame Oil: The seed of the sesame plant provides sesame oil, which has a high antioxidant content. Unrefined sesame oil is great as a key flavor component in sauces or dressings, as it has a low smoke point of 350° F. Use refined sesame oil for high heat applications like frying and toasted sesame oil for stir fries and Asian sauces and dips, as it has a higher smoke point of 450° F. I use refined sesame oil when making homemade fried rice, and it turns out just delicious.

Sunflower Oil: Sunflower oil is pressed from the seeds of the sunflower. The oil itself is light and mild. It is low in saturated fat and high in polyunsaturated fat. Sunflower oil is considered an excellent all around oil. Its very mild taste makes it extremely versatile for both cooking and seasoning, particularly when cooks do not want to mask the taste of other foods. Unrefined sunflower oil has a smoke point of 225° F, and refined has a smoke point of 450° F.

Walnut Oil: Walnut oil has a rich and nutty in flavor, and this oil’s strong flavor is stands out in dishes. It is great used in salad dressings, baked goods and drizzled over vegetables.  It is very high levels of natural antioxidants, is a great source of Omega-3 fatty acids, is trans fat-free and cholesterol free. Unrefined walnut oil has a smoke point of 320° F, and semi-refined has a smoke point of 400° F.

Wrap Up
So here you have some of the oils I cook with on a regular basis. Some oils have longer shelf lives than others, some go rancid quicker than others, some need to be refrigerated to keep their properties intact. However, it is worth a little investigation into how to properly store various oils and start experimenting with them in your own kitchen. Something as simple as using a different cooking oil for a specific dish can make all the difference in the world when it comes to flavor and when it comes to keeping your cooking healthy!

Cooking oils is one place you don’t want to necessarily purchase the most inexpensive brand. You certainly don’t need to buy the most expensive oil on the shelf, but you don’t want to gyp yourself and buy the bargain brand either. When it comes to the quality of cooking oils, it is usually a “you get what you pay for” type of situation.

My suggestion is to start off with one new oil at a time. Use it in different ways within your cooking and get to know its flavor well. Eventually you will build up a nice collection of cooking oils and will know off the top of your head which oils to use in which situations. Enjoy!

This blog explains in great detail what drives me as an instructor, a fitness studio owner, and what sets my studio apart from your regular, everyday gym. I am a big fan of networking with other fitness professionals around the country and exchanging ideas and just making connections in general. I recently befriended a fitness professional in Georgia, and while getting to know each others fitness backgrounds, she asked me about how I started my studio. I thought that was such a great question, I decided to turn it into my next blog topic.

When and Where
I opened HardCore Fitness in June of 2007 at our first location on Grafton St. in Worcester, MA, which was about 1500 sq. ft. in size. We outgrew that, and when the lease was up at the end of May 2010, we moved into a 2300 sq. ft. space on Lake Ave. in Worcester that was custom constructed just for my studio. (It’s simply fabulous, if I do say so myself!)

Why
I’ve been a certified personal trainer for 13 years now, and got into bodybuilding (figure style) around 2005. In the fall of 2006, I finished my STOTT Pilates training and began teaching at a Pilates studio in Worcester, MA. I knew I could do it better on my own (an Aries trait… we always feel we can one-up everything!), and wanted to open a place that would offer both Pilates and traditional fitness that wasn’t intimidating like a gym, and would make people who would otherwise be turned off by a gym setting to feel welcomed and comfortable in a smaller setting like my studio.

I also have somewhat of a unique training method, as I combined many of the principles of Pilates into heavy bodybuilding style weightlifting, which in my opinion and experience gets some amazing results pretty quickly. My whole goal when opening the studio was to make it a fun place to go, where instead of clients thinking, “Ugh, I have to go workout today, this sucks,” they’d instead think, “Yes, I have class at the studio today! Can’t wait to see everyone!” That is exactly what I’ve created.

Who
I have handpicked my instructor staff… each and every one of them were originally clients of mine. I saw something extra special in each of them, and approached them about becoming certified in various things, and that is how I built my staff. We are a FUN bunch. We will kick our clients’ butts and push them enough to get a kickass workout, without being drill sergeants and scaring them away from the studio and from fitness altogether. I see far too many people who are turned off from certain classes (Spinning being a big one) forever because they had a horrible experience with a bad instructor at some gym.

Too many trainers and instructors don’t get the psychological aspect of being a successful trainer, and I just won’t allow that at my studio, hence me handpicking my own instructors. My instructors get it… they can read personalities and tell which ones need/want to be pushed as far as safely possible, and those who need to be guided and encouraged more and in a different, more compassionate way. I’d actually like to write a book about the psychology of fitness training someday, because it is so important in client retention, client success, and keeping people from running away from fitness scared due to a poor instructor/trainer. The horror stories I have heard just break my heart. NO ONE should be made to feel degraded and ridiculed and get screamed at by their trainer. That is NOT motivation, especially for certain personality types! If a trainer can’t distinguish and figure out what type of personality a particular client has, and how to train and motivate that client accordingly, they have no business being in the fitness industry. We are here to change lives and motivate people, not turn them away from health and fitness.

How
As I stated before, my main goal in opening my own place was for the essence of the studio itself to be a motivator for our clients to attend classes and maintain good health. As trainers… we’re just plain out fun! We WILL make you laugh. We laugh at ourselves, even, as we are less than graceful ourselves. The minute a new client walks in the door, they are immediately a member of the HardCore family. You will NEVER walk into one of our classes and be ignored. Our instructors and our clients welcome new people with open arms. I can’t count the amount of times I have looked over to see one of our regulars approach a brand new client, walk over to the free weight section and help the new client set up their mat and weight area. This is the type of clientele we attract and the type of family we have created. Not only do our instructors motivate you, but our clients help push and encourage each other, as well. I truly couldn’t be more proud of the fitness family HardCore has created. New clients will NEVER feel alone, ignored or out of place at my studio.

You will also not be one in a class of 40 students where you can’t even see the instructor. We purposely keep our classes limited in size so no one feels lost and insignificant in a massive group of strangers. Everyone will know everyone’s name by the end of class, that’s just how we operate. We engage our clients physically AND mentally, and we’d have it no other way.

The Difference
Probably the most important difference one will find while training with me at my studio is the way I instruct my students, whether it be my personal training clients or group classes. I do not just tell you “do a set of back squats” and then move on. I educate my clients along the way.

For example, during HardCoreLIFT classes, I explain why each exercise is done in certain ways, I introduce an exercise’s variations and when and why one would use them, I educate the class on how to know when he or she is ready to increase his or her lifting weight and how to get through plateaus. I also teach my students tricks on how to bring up a specific exercise’s weight by training harder with a totally different exercise.

Take squatting and dead lifting for example… you will learn what makes squatting different from dead lifting, you will learn perfect form in every squat/DL variation I teach, you will learn what muscles are emphasized and how to change the focus onto certain muscles more than others simply by adjusting the rotation or stance width while performing the exercise. You will learn why it is important to keep the shoulders back, head up, spine lifted and not rounded, heels down, etc. You will learn how to adjust the exercise or even replace an exercise variation for another one in the event of an injury or physical limitation.

This is how I teach every exercise. Does a shoulder press irritate one’s rotator cuff? Often it’s a matter of simply moving the arms forward a couple of degrees, and voila… the press can be executed pain free. These are the types of things I teach my students. It has always been my belief that an educated client is the most successful of clients. I have spent years arming myself with a wealth of knowledge on exercise physiology and biomechanics, and my clients will learn the hows and whys of working out. With me, my clients don’t just train, they learn how to make the most out of their training.

The Classes
With all this talk about having fun, it would stand to reason we’d have to offer fun classes, and that, my friends, we do. We offer all of the Powder Blue Productions classes (TurboKick, PiYo and Hip Hop Hustle), which are incredibly fun, intense, motivating, and offer the best music you can find compared to other companies that offer similar style classes.

Our indoor cycling classes follow a format I have designed to ensure the client can focus on the fun and intensity of the workout and not have to rely on counting cadence to get the heart rate where it should be. My spin instructors and I program our indoor cycling classes with the BEST music you have ever heard in a cycling class, this I assure you. We use music that naturally makes your body cycle to the beat so that you don’t even have to think about it… your body takes over, and next thing you know your legs are dancing to the beat of the song and pedaling away! HardCore instructors will use music no other instructors even think about. I mean seriously… where else have you heard Pitbull, Stevie Ray Vaughn, Usher, The Red Hot Chili Peppers, Enrique Iglesias, Billy Ocean, Marky Mark, NeYo, White Zombie, and the Stray Cats in one spin mix? We take the fear out of what you may have heard or experienced first hand about spin classes being awful. We turn them into fun dance parties on bikes. You will sweat up a storm, burn hundreds of calories, get an extremely fun yet challenging class without having an egocentric, absurd instructor screaming in your face. We encourage and motivate you to do YOUR best and push YOUR limits, no one elses. Our clients are each individuals with individual levels, and we treat you as such. That is something that is rare to find in an indoor cycling program in most gyms.

Our HardCoreLIFT classes are weightlifting classes, and I promise you, you will never see anyone in that class using pink weights and performing 20 reps per set. I train my weightlifters like weightlifters! If the goal is to firm up and create beautiful tone and definition, there’s only one way to make that happen, and that is to lift heavy. There is no need for anyone, especially women, to assume that if they lift heavy weight’s they will “get bulky.” Trust me, I’ve been trying for YEARS to get bulky sans steroids, and it just isn’t that simple! The female hormonal system simply will not allow for a bulky musculature without the use of a myriad of steroids, so put down the 5 lb. dumbbells and lift like a real woman! If you are lifting weight low enough to allow you to perform 20+ reps, I’ve got news for you… you are wasting your time and money. Do you feel a burn? Sure…. it’s called lactic acid and doesn’t mean squat in the way of building muscle mass or strength. Do you feel like every time you lift weights you get bigger? You just might be… because you’re building muscle without losing the fat that lies atop the new muscle. There’s a way to combat that, and it’s called proper nutrition and cardio. Low weight, high reps is so 1985. It’s 2010, so get with the program, get over your fear of “getting bulky” (lord, do I wish it was that easy!) and make the most of your time and money to actually get results.

We offer STOTT Pilates equipment classes (reformer, springboard, jumpboard, etc.), but add my own personal style of weightlifting techniques to our Pilates program. The result becomes a more athletic style of Pilates on the machines that produces maximum strength in the core and extremities. We don’t workout in silence and “find ourselves present in the moment.” No, no… that isn’t our style. We listen to music that makes you want to push yourself a little further, sing along with the song, basically feel like a rock star. It’s an exercise party at HardCore, not a meditation retreat. We want fun!!!!

We also offer HIIT (high intensity interval training) in our HardCoreFIRE class (based on Chalene Johnson’s TurboFIRE class, but with a bit of a HardCore twist) and private and custom bootcamps. If you have your own group of friends, family members and co-workers and would like your own bootcamp class, you’ve got it! We aim to please! Whatever we can do to keep you motivated and have a lot of fun while working out, we’ll do it. This alone sets us apart from the rest.

We’re Just a Damn Good Time!
Sure, we are a health and fitness club. Yes, we promote healthy nutrition and physical exercise. But we also know how to live and enjoy life! We have a full bar at our studio that serves protein and nutrition shakes, protein and meal replacement bars, etc. But we also put on Friday night cardio parties every other month where we serve complimentary wine, special cocktails (Zumba-ritas, TurboTinis, etc.), fondue, tasty delights, and so forth. We are not a “bee pollen and wheat grass” type of studio. While we do promote good health and nutrition, we also realize that life is short. We all work so hard every day at our jobs, maintaining our households and raising families, working hard to keep our bodies healthy, that periodic rewards are not only welcomed, but necessary! My staff and I love nothing more than to go out for sushi together and have some martinis or wine. There is NOTHING wrong with living in moderation, and we encourage that! Healthy living is not an all or nothing deal. If your diet and exercise program is tip top 90% of the time, why not enjoy yourself with some of the less-than-the-healthiest treats the other 10% of the time? Not restricting yourself from everything you enjoy forever is the key to long term success, and we not only understand that, we live it and encourage it!

My Dream Come True
So here you have it… how my vision of what I wanted in a fitness studio became a reality. The uniqueness of how I run my studio speaks for itself, but our clients are the ones who have passed along the word. We do essentially no outside advertising whatsoever. All of our business comes from word of mouth, drive bys and web searches. Our reputation is one I have worked hard for, and my amazing staff has done their part in making and keeping our reputation solid. Our retention rate is excellent, and that is because my main goal when opening my own studio has been met… you will have such a great time, you almost won’t realize you’re working out.. until you start to see your amazing results!

HardCore Fitness 50 Lake Ave, Worcester, MA 01604
www.hardcorepf.com
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Fat free salad dressings aren’t necessarily the best way to go. Many of the vitamins in your salad’s healthy veggies are fat soluble and require fats for the body to absorb them. Try using heart healthy oils (such as olive oil, avocado oil, flaxseed oil or even walnut oil) and balsamic vinegar as dressing, or add some omega-3 rich avocado slices or some walnuts to the salad! Throw on a piece of grilled wild salmon, and you’ve got protein & omega-3s to boot!

As a fitness instructor, I exercise anywhere from 10-20 hours a week and burn between 2800-3500 calories a day. Exercise is my natural relaxant.

Since being laid up with a broken neck for 5 weeks, I have noticed that even the arsenal of narcotics and anxiety meds the doctors have me on (Morphine, Percocet, Valium AND Xanax, to be specific) haven’t even come close to keeping me as calm and even-keeled as I normally am.

My point being… if you generally find yourself stressed or anxiety-ridden, a regular exercise program can do wonders for your mental state and overall mood, even more so than prescribed drugs. Save then chemicals for the lab and get moving to feel better mentally AND physically!!

As many of you know, I broke my neck 4 weeks go in a diving accident. I saw my orthopedist this past Thursday for progress x-rays. My healing is coming along quite well, and I’m just about out of the woods as far as needing surgery (which would only be necessary if anything in the vertebrae were to shift at all). I go back in 4 weeks for more progress x-rays, and my doctor said that IF the x-rays come back showing exceptional healing of the bones, the torture device looking halo that has been drilled into my skull can be removed and I can go into a hard neck brace instead and start PT! If the x-rays look iffy at all, I’ll need to stay in this ridiculous halo. Being the Type A personality I am, I plan on doing everything in my power to promote maximum healing. Since I can’t move much, nor am I allowed to lift anything over 4 pounds per arm (which is killing me!), it all comes down to nutrition.

Today starts maximum nutritional healing for bone growth: nothing but Shakeology, lean protein, high calcium veggies and fruits for the next 4 weeks until my next x-ray appointment. I am determined! For anyone interested in bone growth/healing, I have laid out some great information below to help the process in the healthiest manner possible.

For starters, this is NOT the time to go on a diet to lose weight. In a nutshell, you want to eat extra protein and calcium along with a well rounded diet that includes whole grains and fresh fruits and veggies. Stay away from most over-the-counter pain medications, as they can interfere with the bone healing. (Consult your orthopedist about this.) As much as it pains me to say this (because I LOVE my wine and martinis) , it is very important to cut back on the martinis, alcohol inhibits and delays healing.

My Personal Healing Plan
- 1 to 2 Shakeology®  shakes a day blended with fruits, ice, almond milk or water
- lean meats: salmon, poulty, Omega-3 enriched eggs, shrimp, cod, halibut, tuna
- veggies: broccoli, celery, spinach,
- fruits: berries, apples, pineapple, avocados, oranges, bananas, red grapes
- other: various beans and legumes, walnuts, pumpkin seeds
- extra supplements: calcium citrate (500 mg at a time split throughout the day), 99 mg potassium, 500 mg magnesium, 50 mg zinc, 1000 mg Vitamin C

Why Fruits and Veggies Are Important For Bone Growth and Healing
Fruits and vegetables are also important for what they don’t do. Some foods, especially cheeses, meats, fish, and some grains, make the blood more acidic when digested and metabolized. These foods add to the body’s acidity. When this happens, bone minerals, especially calcium, are often pulled from the bones to neutralize these acids. Diets high in fruits and vegetables actually tip the acid-base scales in the opposite direction and make it easier for bones to hold onto their calcium.

More On Specific Vitamins and Minerals

Calcium: This is pretty obvious, since about 99% of the calcium in the body is in the bones and teeth. When most people think of dietary alcium, they think of dairy foods. However, often even greater amounts of calcium can be found in greens, beans, or fortified foods. The most healthful calcium sources are green leafy vegetables and legumes, or “greens and beans” for short. Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients. The exception is spinach, which contains a large amount of calcium but tends to hold onto it very tenaciously, so that you will absorb less of it.

Beans are humble foods, and you might not know that they are loaded with calcium. There is more than 100 milligrams of calcium in a plate of baked beans. If you prefer chickpeas, tofu, or other bean or bean products, you will find plenty of calcium there, as well. These foods also contain magnesium, which your body uses along with calcium to build bones.

If you are looking for a very concentrated calcium source, calcium-fortified orange or apple juices contain 300 milligrams or more of calcium per cup in a highly absorbable form. Many people prefer calcium supplements, which are now widely available.

Dairy products do contain calcium, but it is accompanied by animal proteins, lactose sugar, animal growth factors, occasional drugs and contaminants, and a substantial amount of fat and cholesterol in all but the defatted versions.

Please keep in mind that the body is only able to absorb approximately 500mg of calcium at a time, so if taking calcium supplements, split them throughout the day accordingly.

Magnesium: An extremely important mineral that works like a partner with calcium, helping the body to absorb Vitamin D and changing calcium to its soluble state. Some common foods that contain magnesium include vegetables, nuts, beans, legumes, whole grains, seafoods, dairy product, lemons and grapefruits.

Vitamin K is thought to stimulate bone formation. It is found most abundantly in dark leafy greens like kale and spinach, but is also readily available in beans, soy products, and some fruits and vegetables.

Potassium decreases the loss of calcium from the body and increases the rate of bone building. Oranges, bananas, potatoes, and many other fruits, vegetables, and beans are all rich sources of potassium.

Phosphorus: About 85% of phosphorus in the body is combined with calcium in the crystals of the bones and teeth as calcium phosphate, the chief compound that gives them strength and rigidity. Most foods contain phosphorus. Lean meat and fish are especially helpful sources of phosphorus for bone health.

Vitamin D: Vitamin D increases the blood level of calcium and phosphorus and is necessary for the absorption of calcium. Food sources include salmon, shrimp, tuna, and egg yolk.

Lysine: According to research, lysine increases the amount of calcium being absorbed into the matrix of the bone. Most foods high in protein are high in lysine. This includes poultry, fish, eggs, and dairy products (fat-free or low-fat). Other foods include kidney beans, peanuts, sesame seeds, apples, and spinach.

Boron: Boron plays a role in healing broken bones by reducing urinary excretion of both calcium and magnesium. Foods include raisins, avocados, walnuts, lentils, red grapes, and celery

Vitamin C and Zinc: Vitamin C is needed to make collagen and zinc is also important for tissue repair. Foods high in vitamin C include citrus fruits, broccoli, tomato, papaya, and kiwi. Foods high in zinc include spinach, sea vegetables, pumpkin seeds, collard greens, and broccoli.

Why Include Shakeology®?
As noted earlier, part of my plan is to include a minimum of one Shakeology® shake per day. As a fitness trainer and studio owner, I have promoted Shakeology® to all of my clients since the first time I tried it. It is also the only nutritional shake I promote at my studio because I believe in it, and it’s just plain old DELISH! But why am I including it in my bone recovery plan? Here’s what is in just one serving of Shakeology ®:

Calories       140
Total Fat     1 g
Cholesterol   15 mg
Sodium        100 mg
Total Carb    17 g
Protein        17 g            
Vitamin A     5000 IU 100%       Pantothenic acid       5 mg 50%
Vitamin C     180 mg 300%        Calcium                   500 mg 50%
Vitamin D     200 IU 50%           Iron                        4 mg 22%
Vitamin E     15 IU 50%             Phosphorous            250 mg 25%
Vitamin K1    40 mcg 50%          Iodine                    52 mcg 35%
Vitamin B1    1.5 mg 100%         Magnesium              80 mg 20%
Vitamin B2    1.3 mg 77%          Zinc                        6 mg 40%
Vitamin B3    5 mg 25%             Copper                     0.8 mg 40%
Vitamin B6    2 mg 100%           Manganese               2 mg 100%
Folic acid     200 mcg 50%        Chromium                 60 mcg 50%
Vitamin B12  6 mcg 100%          Molybdenum             30 mcg 40%
Biotin          90 mcg 30%           Whey protein (isolate) 15 g

And this is just the basics! This doesn’t even list the antioxidants and phytonutrients, prebiotics and digestive enzymes, and essential amino acids.

For more information on Shakeology®, you can either email me directly at MissaJC324@gmail.com or visit http://myshakeology.com/missajc . I have never been one to “push” a product, but when I find something I believe in because of the results I have seen in my own 15+ years of experience in the fitness industry, I feel it is my obligation to pass along the info and recommendation to my clients, friends and family.

So I shall report back in another 4 weeks after my next x-rays. Hopefully, I’ll be reporting back from a neck brace and not in this awful halo!