Mega Blueberry Muffins

MEGA BLUEBERRY MUFFINS

This is one of the recipes included in my book “Walker to 30 Minute Runner”!

About one hour prior to a run I am usually looking for a light snack. When these Mega Muffins are on hand I eat one before heading out. With oats, Greek yogurt, and blueberries, they pack a nutritious punch as well as being yummy!

*I choose organic flour for all my baking. Non-organic wheat crops are genetically modified to allow them to be sprayed prior to harvest. These non-organic crops are sprayed with glyphosate for easier harvest. I prefer to make choices that limit the amount of herbicides and pesticides used.

2 cups organic* flour

1 cup regular oats

1/2 cup sugar

1 tsp baking soda

1 tsp baking powder

1/2 tsp salt

1 1/2 cups plain non-fat Greek yogurt

2 eggs, lightly beaten

4 Tbsp melted unsalted butter (slightly cooled)

1 tsp vanilla extract 1 cup fresh or frozen blueberries

Preheat oven to 350 degrees. Grease muffin tins. Mix flour, oats, sugar, baking soda, baking powder, and salt in a large bowl. Blend yogurt, eggs, cooled melted butter and vanilla in a separate bowl, and then fold into dry ingredients. Gently mix in blueberries. Fill muffin tins and bake 22-24 minutes until golden and springy on top when touched.

ENJOY!

Let me know if you try this recipe and how you like it :)

Modifications and Variations: taking good care in fitness class

Participants who are regulars in my Pilates inspired mat classes hear these phrases often:

"options for this exercise are .."

"listen to your own body"

"take breaks as needed".

As a participant myself of various fitness classes over the years, I have been on the other end of these guidelines. When the class instructor gives modification or variation suggestions and asks you to listen to your body, there can be an aspect of ego that sneaks in. Internal questions like: "which is the harder variation?", or "why can other people reach that far/twist that way/hold for that long?". It can be difficult to truly listen to your own body and modify in a way that works for you.

We need to remember that everyone's body is different. Genetically, our anatomy varies in aspects such as joint mobility and length of limbs. Beyond our genetics is everything that has happened to your body over your lifetime. Past injuries may cause obvious restrictions, or there may be adhesions in soft tissues that are not as evident but still affect physical abilities. Day to day movement patterns, job ergonomics, stress, sleeping position, and more, all add up to considerations on what works best for each body.

There is so much variety in both the bodies in a fitness class, and the ways we can modify any given exercise. Although caring instructors give some suggestions for modifications, it would take up most of class to give all the possible modifications for each exercise! So phrases like "listen to your own body" are not just given flippantly by the instructor. It means if you are experiencing pain, discomfort, or for any reason the instructions given don't work for you, know your body is unique. A class full of individuals can't possibly be doing the same things looking exactly the same as everyone else. Attending a fitness class is about taking care of your health, which includes taking care of your unique body.

Modifications and variations to an exercise or stretch can be done in a few general ways. Props are like a best friend giving support where needed. For example, use a strap to gain limb length; rather than staining to reach your foot, put a strap around the foot. Use a block or book or any other prop to add height under hands reaching to the floor. Number of repetitions or length of time doing an exercise can be changed to suit your fitness. If weights are involved, think of what the right weight is for you, where you can complete the exercise while maintaining proper form. Adjusting your body positioning is another option to modify. When an exercise calls for straight legs, you may choose to put a bend in your knee. In pilates we do several exercises with the upper body curled up, but a modification is to keep the head down, possibly with a folded towel under the head.

These are just a very few examples of modifications and variations. An exercise I like to refer to as an illustration is push ups. The thought of push ups can bring to mind a very fit, strong person. However, push ups are for everyone! Start your push up journey on a wall: place hands at shoulder height on the wall in front of you, engage the core, bend your elbows to lower the body toward the wall, and then extend the arms to push away. Incline push ups can be done on a counter top, sturdy table, or workout bench. On the floor, options include starting in plank and then lowering knees for a kneeling push up. Use a full plank position for a traditional push up. Elbows close to the side of your body will target the triceps muscles, elbows wider will target more into the pecs or chest muscles. So with this one exercise, there are so many options! By using modifications, no one has to miss out on this great way to strengthen.

Next time you are in a group class, or working with a fitness instructor, try not to glaze over when you hear "listen to your own body and modify as needed". Think about this as a great reminder to take very good care of your one unique body.

Caring About Yourself & The Environment With Your Yoga Mat

A good mat is the difference between an effective yoga or mat Pilates session, and a flare up of joint pain. Too thin and you feel your bones grinding against the hard ground — from the balls of your feet when you’re in standing, to the vertebrae along your spine when you lay flat. Too thick a mat, though, and you feel unbalanced, less grounded.

However, one thing that we often forget, in our quest to find a comfy, stress-relieving mat, is the relationship between the materials its made out of and the environment: the place the materials will return to one day. Turns out that many mats on the market are made with dangerous synthetic materials — even some of the ones that say they are “eco-friendly”.

When we say “synthetic”, we’re specifically talking about PVC (polyvinyl chloride) – a very toxic substance.

But what’s so bad about synthetic materials?

·       What happens to your body:

If you’ve been practicing on a mat, you may have noticed that they tend to wear out over time.

This can happen even more with inexpensive mats. So, when you think you’re saving money by buying something more affordable, you end up losing that when it degrades.

Still, even the most durable yoga mats will start to deteriorate eventually.  That’s the problem with PVC plastics, which can get released from a worn mat and passed on to your skin, or even get released into the air you’re breathing.

It’s important not to sabotage your own efforts at fitness and stress-relief with toxins.

·       What happens later to the environment:

Not only is PVC not biodegradable, it’s practically non-recyclable.

As mind-body practitioners, we care about both our well-being — physical and mental — and our environment. 

Eco-Friendliness: true or false?

Ok, so it’s better — and healthier and safer — to go with eco-friendly yoga mats, right?  Some companies that call themselves “eco-friendly” (ones made from PER – polymer environmental resin) actually do still have PVC in their yoga mats.

Solution?

Here is a resource to help wade through information on yoga mats.  Consumersadvocate.org has reviewed and compared some of the top mats based on functionality, eco-friendliness, value and design.

consumersadvocate.org/yoga-mats

See you on the mat!

You are not too old and it's not too late!

Have you ever thought about something you would like to accomplish, a goal you’d love to achieve, and thought: I wish I had started 6 months ago; 1 year ago; 5 years ago; 20 years ago ... ?
Whether that goal/ dream is related to health, career, relationships, new skills, societal contributions, or any other area, it’s not too late. You can take a step today.

What are you doing between now and age 100? 

Our life expectancy is getting longer. It is not uncommon for a person to live into their 90s, and age 100 is no longer rare. So look at the age you are now and imagine a life span to 100. How many years is that? How many months? Do you want to imagine all your accomplishments and dreams are behind you?

Full disclosure: I am in my mid fifties. In many ways I find this to be a fantastic time in life to start new adventures. My children are adults and no longer need my daily time, energy, and parenting. I have solid education and experience under my belt. My head is more clear about what is important and exciting to me. Often in our 20s, 30s, and even 40s, we have so much going on which may/may not include: getting an education, developing relationships, working, starting a family, setting up a home, financial concerns, raising children, advancing a career, and on and on. At the same time that our lives are so full, we feel this pressure (from ourselves? from society?) to “have it all”. It’s not enough to be a parent, or to have a job. We have to be this top notch parent (so much could be said about THOSE pressures); have not only a job, but an interesting career that shows the world your passion; follow a rigid workout schedule; travel the world (gotta get those photos); write your memoir/fictional book/screenplay; be a great daughter/son to your aging parent; and I don’t know what else! Hey, maybe give yourself a break, because guess what? You CAN start something totally new later in life.

Here is my story. This is me in my 20s, 30s, and 40s: I have a good education [B. Sc (O.T.)], a career as an occupational therapist, happy marriage, children, home. Then I took a few years off to focus on family - there were a lot of pressures/demands and it was not a good time to be putting my energies anywhere else. When it was time to get back at the career, I was fortunate to have supportive people around to help me ask this question: do I want to do something new? Yes I did. However I was in my late forties and those nagging thoughts were there. Is it too late to start something new? Am I too old? Especially looking at moving into the fitness industry! As a woman teaching fitness, shouldn’t I be in my 20s and have a ponytail???

I took courses and obtained fitness certifications, including personal training. I started working for a lot less than what I had been earning, but realized how much fun I was having. Decided to start my own business, with steep learning curves all the way. But spending half a day learning through online tutorials was more interesting to me than dusting the house (hey, that’s just me). I joined networking groups, and put myself out there in many ways. Embraced social media which up until recent years was not in my wheelhouse, and talked to myself about getting out of my comfort zone - hello fellow introverts! Today suncoastfit is thriving and I lead successful fitness groups, train private clients, and have developed a program called “Walker to 30 Minute Runner”. My most recent exciting development is the soon to be published book “Walker to 30 Minute Runner”.

It turned out that those nagging questions were just that - nagging! NOT too old! NOT too late! And the image of the 20-something with the ponytail? Those trainers are awesome too, plus I discovered there is a niche for all types of fitness trainers. Many of my clients comment that they chose me because of my age - because I was relatable. So the age thing has become an asset.

That’s my story .. but what is yours? It doesn’t have to be about career, business, or any one thing. People start running, learn to paint, take on a social project, and do so many interesting things, starting in their 50s, 60s, 70s, and on.
It’s not about looking back and thinking I should have started then. It’s about looking at today and being grateful to have today to start. What is one small step you could take. 
You are not too old and it’s not too late. 
What is your story??

Staying on Track to Fitness Goals (Why is it so hard?)

A very common scenario: You want to meet a fitness goal. It could be showing up at the gym 3 times per week, attending a class once a week, running more kilometers, running any amount at all, doing a home yoga program, doing ANY exercise at all!! You feel motivated, write down the goal, buy your gym pass, purchase some new runners. Tell people about how great it is going to be. Make all sorts of plans. Then a month later berate yourself for doing only one workout and nothing more!!!

Guess what? You are not alone. In fact some stats show 70-80% of people who make fitness related New Year’s Eve goals have given up on them by February. In my work as a personal trainer, I often have clients ask me to set them up with a program that they can then follow on their own. I am always thrilled when in following up with my clients they are on track. More often I hear “AAAAAK, I don’t know why I fell away from my routine”.

First, don’t beat yourself up. Similar to many aspects of life, when we look around (especially on social media) it can look like everyone else is doing things perfectly. Other people’s perfect airbrushed highlight reels can result in wondering “What is wrong with me!!” Take it easy: here are some reasons WHY staying on track with fitness might be difficult, and some suggestions worth trying.

1. We are programmed to rest when we can. Our early ancestors had no choice but to run (after food), to squat (to dig up food), to do upper body work (gathering wood) etc. They had to “exercise” all the time. So when these ancestors were able, it was in their best interest to get some rest. But you did not run for 4 hours today to hunt down your dinner, so understand that you have to overcome the resting instinct.

2. We are social. Often the fitness routines that are most difficult to keep are solitary: going to the gym on your own or doing a home program. There is much less accountability, as you can fool yourself into believing your excuses, but others may not be as easily duped. Here is my personal story: I joined a running group to train for a half marathon. The first 4 weeks I showed up to every training session. One “hill night”, I skipped. The next running group day, a couple other runners said “hey, you missed hills!”. I started in about the weather that night, and how I was tired, and a couple other excuses, and then as I heard myself I said, “ya, those are all just my excuses”. Yes, even those of us in the fitness industry have struggles to stay on track. But it is a little harder to skip out on a session when others will notice. Recommendation? Join a fitness class, get a running/walking buddy, sign up with a hiking group.

3. Habits rule our lives. Think about your morning routine. You don’t have to leave a note to yourself to brush your teeth, convince yourself of the reasons why you should brush your teeth, set short and long term goals around teeth brushing. You just do it; it’s a habit. Now habits can be either beneficial to your health (drinking a glass of water first thing every morning) or not (eating potato chips every day after work). So the magic bullet here is to develop the habits that will support you. When starting a fitness routine, it won’t begin as a habit as this takes time. But picture when it might be a habit. Is it sustainable? Is it at least somewhat enjoyable? Does it interfere with other important parts of your life? If you know that you can fit into your schedule 2 yoga classes per week, you enjoy yoga, and the timing works with other aspects of your life, this has a good chance of becoming habitual. The goal is having to think about it less and less as you continue with your fitness habit.

So recognize that your desire to rest is pre-programmed and you will have to actively overcome it. Finding something to do with other people, even a class with a bunch of strangers, can be a positive step toward success in fitness goals. Think about developing habits, those practices that become your lifestyle. Your lifestyle becomes your life.

Remember the idea is not to beat yourself up. It’s to lift yourself up.

Running Tips for Beginners

Ready to start on your journey to become a runner? Below are 6 tips for beginner runners:

1. Shoes, shoes, shoes! The first and most important investment is good running shoes. Go to a store that specializes in running and have a knowledgeable salesperson assist you. Plan to spend time trying on various shoes and going for short runs in the store to try them out. Running shoes lose their cushioning over time and need to be replaced. All other purchases, such as stylish running clothes and wearable technology, can wait.

2. Start with intervals. Your first few outings will be mostly walking. In my “Walker to 30 Minute Runner” program, our first outing consists of alternating between walking for 4 1/2 minutes and running for 30 seconds, repeated six times. The next time we increase running to 45 seconds and decrease walking to 4 minutes, and so on. These walk/run intervals will build endurance to being on your feet while safely building running stamina and strength.

3. Add slowly. Stay at a level if not ready to move ahead. There is no need to rush to increase the amount you are running.

4. Discover what you love: treadmill vs. outdoors, music vs natural sounds, solitary or with a group. We stick with whatever we enjoy.

5. Register for a 5 km event when you are ready. When you can run continuously for 30 minutes, or run/walk for about 45 minutes, go ahead and find a fun event in your community. You don’t have to run the whole 5 km, you can walk as needed. Crossing a finish line is a great feeling!

6. If you run, you are a runner! Don’t wait to tell yourself and whoever else you feel like: “Yes, I am a runner!”

Blackberry Apple Crisp

It's the time of year to visit the locally growing wild blackberry bushes!  The berries are ripe, juicy, delicious, and full of antioxidants, vitamins, minerals and fiber.  Go get some.

For this recipe I also use wild apples, which I found growing on a tree beside the local beach.  These apples are small and somewhat tart.  You can substitute another type of apple, cutting back the number of apples from 6 to 4.  Or try out a different berry or combination of berries.  Have fun and enjoy this yummy and nutritious crisp that can be used as a pre workout snack.

RECIPE

Fruit Filling:

6 small wild apples, peeled + cored + chopped into small bite sized pieces

2 1/2 cups of blackberries

1/3 cup brown sugar (this recipe is not too sweet; if you prefer more sweetness increase this amount)

1 tsp cinnamon

1 1/2 Tbsp cornstarch

Topping:

1 1/2 cups extra thick rolled oats* (see below for why I choose organic)

1 cup white flour*

3/4 cup brown sugar

pinch of salt

1 tsp. cinnamon

1/2 cup melted butter

Directions:

Butter a 9 x 11 " baking dish.  

Mix all fruit filling ingredients and place in baking dish.

Mix together topping ingredients and pat down over the fruit filling.

Bake at 350 degrees for 40 minutes.  Enjoy!!

*I choose organic ingredients as much as possible.  For oats and flour, I prefer organic in order to avoid glyphosate which is sprayed on grains in conventional farming. 

What Are Your Fitness Goals?

Take a moment to think about your overall health and wellness.  Choose one area where you would like to see a change.  This could be increasing the amount of time you participate in fitness activities each week, reducing intake of a certain unhealthy food, quitting smoking, getting a better night's sleep, or incorporating meditation into your routine.  These are just a few of the hundreds of possible goals a person could have with respect to their health.  

Once you have one idea in mind of an area for change, state it in the form of a goal.  State it in a way so that you will know when the goal is achieved.  For example "get in better shape" is vague, and it can be difficult to determine when this has happened.  However, "each week I will attend two yoga classes and go for one 45 minute walk for the next month" is an objective goal.  At the end of each week, and again at the end of the month, it can be determined if the goal was met.  

For more details on how to set and write goals, look up S.M.A.R.T. goal setting.  A quick search online will produce many well written articles, so I won't repeat that here. 

Once you have defined your wellness goal, take this important step:  get out a piece of paper and a pen/pencil/coloured pencil.  Write that goal down in big letters, taking up the whole paper.  This gets posted somewhere you will see it everyday.  You can also take a photo of your written goal and make it your screensaver, so you will see it throughout the day.  The act of physically writing it down and frequently looking at your goal will switch your brain into gear to make it happen.  

Now take that overall goal and decide what steps need to happen.  With the goal listed above, going to yoga and walking, you may need to purchase a pass at the yoga studio, check your walking shoes, call up a friend and make a plan so you have a walking partner, organize childcare, check out the yoga studio schedule, etc.  Each of these steps carries you on your way toward the goal.  Take out another piece of paper.  Write out all the steps.  As you achieve each one, put a big (I mean BIG) check mark beside the item.  It will feel great as you check things off your list.  Don't do it in your head, do this physically.  

Get out your calendar.  This can be on your laptop, phone, diary, whatever you prefer.  Schedule time to achieve your goal.  These time slots are as important and non-negotiable as any other in there.  If you have scheduled 7:30-7:45 am meditation on Tuesday, then on Tuesday morning make sure you are ready at 7:25 with everything you need for a quiet 15 minutes.  

When you see your posted goal, when you notice the entry in your calendar, smile and feel proud. You are working toward a positive change.  Give yourself a mental and maybe physical pat on the back.  If there are slips, which will happen, do not beat yourself up! Tomorrow is another day and a chance to get back at it.

What is your health and wellness goal going to be?  

Hot Weather Hydration

5 reasons to stay hydrated and 5 ways to get your fluids!

Drinking water and staying hydrated are always important components of a healthy lifestyle, and key considerations in a fitness program.  As summer approaches with warm and sunny weather, the outdoors call us to walk, run, hike, swim, cycle, and attend outdoor fitness classes.  What's better than outdoor yoga?  During activities in hot weather it becomes even more critical to consider hydration.  This article describes 5 reasons to stay hydrated and 5 ways to get your fluids. 

Reasons to Stay Hydrated:

1.  Increased energy.  One of the first signs of dehydration is a sluggish, tired feeling.  Going through the day neglecting to drink water is one of the sure ways to experience that late afternoon energy crash.  The last thing you will feel like doing is anything fitness related!  Maintain energy by drinking regularly throughout the day.  If you start feeling lethargic, check in to how much you have hydrated that day.  Try drinking a big glass of water and see if energy levels start to rise.

2.  Stay cool.  Especially in hot weather, we sweat during activity to regulate our body temperature.  Sweating is awesome - the sign of a great workout!  If our body is not properly hydrated, we are not able to fully cool off through sweat.  This can result in dizziness and exhaustion, and at the extreme can lead to in heat stroke which is a serious condition.  So drink lots, sweat lots, and be cool.

3.  Boost endurance.  During activity stamina will drop with the effects of dehydration.  A well hydrated body will experience more endurance and be better prepared to push through the second half of your run, class, or hike!

4.  Prevent headaches.  Studies show that not drinking enough is related to headaches.  Even a mild headache can make us say no to getting outside and getting some exercise.  Headaches are a drag, so use some prevention and drink that water.  

5.  Because I'm Happy!  Mood is affected by hydration.  Feeling uplifted increases motivation and make fitness more fun.  

How to Get Your Fluids:

1.  Carry a water bottle with you at work, in the car, going for a walk.  Make it convenient to stay hydrated.  If a water bottle is in the cup holder of your car, you a likely to sip some water when hopping into and out of the car.  Instead of always having a coffee or tea beside your laptop, try a nice ice water with some lemon squeezed in.  (PS - Choose a re-useable water bottle instead of disposable.  Let's reduce plastics :))

2.  Squeeze a lemon or lime in your water.  This tastes refreshing and is good for you.  Juice from 1/2 lemon provides a good dose of Vitamin C as well as other trace nutrients.

3.  Choose a smoothie for after workout re-fuelling.  Have a blender?  Make a smoothie!  Following a workout, toss into the blender some frozen fruit, milk (or alternative such as soy or almond milk), yogurt, protein powder, and a little maple syrup for taste, and zip it up.  The frozen fruit provides lots of hydration and the protein powder is great for fuelling the body post exercise.  

4.  Drink a glass of water first thing in the morning.  Yes, that's right, before coffee!  Try to develop this as a new habit.  Upon getting up in the morning, head first to get yourself a tall glass of water.  Soon you will crave this when you wake up, and then you are on your way to having a hydrated and wonderful day.

5.  Mix electrolyte based drinks 1/2 and 1/2 with water.  If you enjoy drinks such as Gatorade, mix them 1/2 and 1/2 with water.  You will get the taste and the electrolytes, but less sugar, coloring, and other artificial ingredients.  

There are plenty of other reasons to stay hydrated, such as keeping muscles and joints lubricated and skin supple, and loads of ways to increase fluids through out the day.  Find what works for you.  Drink, have energy, be happy!