In honor of Independence Day there will be no Spin & Splash on Saturday, July 5. In case you wake -up at 7:30 Saturday morning eager to attend Spin & Splash, remember the roads and parks are always open. :-)Take a belt line run or two-hour stroll through the park. Just move and I look forward to seeing you all again on July 12th.
Saturday mornings are so much fun. Question: Does it feel like two hours? :-) It's amazing the work that you do, so please give yourself a pat on the back. Making the time to put yourself first on the weekend in an activity that doesn't involved food or drinks is a big deal. Be proud of it!
Things to keep in mind while preparing for Spin & Splash:
1. You are working out for two hours so hydrate yourself properly with water and/or diluted juice BEFORE class.
2. AFTER your workout, drink water first! The same neurological signals that tell us we're thirsty, tell us we're hungry. Don't eat your thirst away. Drink water, at least 1/4 of your body weight(in oz) before eating anything. EX. If you weight 120lbs, you'll drink 30 oz of water.
3. Know what you'll eat and have food waiting. Including the 6-8 hours that you've slept you've probably been 10 hours without food. Don't consume all of the calories you lost in class. Have healthy food waiting.
4. The Piedmont Park Green Market is open! Bring extra cash and walk to the Green Market for La Calavera's fresh baked bread, Pearson's GA grown peaches, Blue Donkey Iced Coffee, fresh picked blueberries, green beans, King of Pops and even boiled peanuts and fresh eggs from Maddox Farms. Enjoy and I hope to see you all in two weeks.
1. Pat the chops dry, and rub them with the rosemary, salt, pepper and garlic. Cover, and marinate for up to 2 hours at room temperature, or overnight in the refrigerator. Bring the chops back to room temperature before grilling.
2. Grill chops. The pork is done when it’s just firm to the touch, its juices run just slightly pink and the meat is rosy in the center, or when thermometer registers 135 degrees in the thickest part of the chop. Transfer them to a platter, cover loosely with aluminum foil and let them rest while you make the sauce.
3. Put 1 tablespoon of the butter in a skillet over medium-high heat. When the foam subsides, add the shallots, and cook until soft, 2 or 3 minutes. Add the cherries, wine and whatever juices have accumulated around the pork chops; cook, stirring occasionally, until the liquid reduces into a thin syrup, 5 or 6 minutes. Stir in the remaining 2 tablespoons butter, a little at a time, until it’s incorporated into the sauce. Season with salt and pepper. Pour the sauce over the chops, and serve.
For complete recipe click here: Grilled PC w/Cherry Sauce
For years athletes have known the benefits of working out at a high level. You often hear them referred to as finely tuned machines who can eat anything. Well up until now, there wasn't much evidence that supported what many assumed to be true. Fats, carbohydrates and protein are all used for the purpose of providing a fuel source to all of our bodies. What's now being proved is that if you workout at a high level/intensity (which is relative) your body can be trained to use all of those fuel sources as just that and not stored as fat. It's the reason many athletes can eat ice cream, or a hamburger and not put on the pounds. Their bodies through years of intensity activity has been trained to use the calories, not store them. Recent research says that if you increase the intensity in your workouts, your body will change inside and out.
Increasing intensity is all very relative. If you have never done a consistent workout regiment, starting a walking program may be intense for you. Also, many of us are unfamiliar with what it means to push ourselves in a workout. This is one of the many reason why as a certified strength and conditioning specialist I chose to change workouts/classes every season. Cross-training, adding new exercises and new classes (i.e Spin & Splash/Circuits) are great ways to increase intensity. Getting a heart rate monitor can give you an accurate guide to how intense your workout actually is. So push yourself to work even harder in class, get a heart rate monitor, attend LYH Circuits and change your body through exercise for the long haul from the inside out. For more information: For Fitness, Push Yourself/NY Times
A recent study was just released on sun addition. We hear all too often of the harmful effects that UV rays can have on our skin leading to the increased risks of cancer so why do we continue to soak it up? A Harvard Sunbathing Study just released evidence that endorphins released during sun exposure helps ease pain and causes us to feel good. Doctors who attribute the absorption of Vitamin D, say this sheds "light" on why sunbathers continue to do so in spite of the risks.
Spending half of my life in the sun I am very familiar with the risks as well as the benefits. Many times we underestimate how important proper exercise and free-radical fighting foods are in relations to fighting the effects of sun exposure. With proper exercise and a healthy diet, limited sun exposure should increase our quality of life. There is a reason we often run our Monday Mile in LYH Circuits and it's not just to get a good workout. It's to often lift our mood, give us all a dose of real vitamin D and get us out of our Monday work week rut. From the glow on all of your faces when you come back, I would definitely say that it works!