SUP: Fitness & Leisure

Stand Up Paddle Boarding or SUP has exploded in popularity in the past few years.  What was once an activity we saw celebrities partaking in, has become an almost mainstream workout or vacation activity.  Paddle board rentals are popping up … Continue reading

A Video Review: Get Extremely Ripped & Chiseled with Jari Love

It has been a while since I did a workout video other than YogaDownload.  In the past month I have picked up a new weight lifting routine which includes heavier weight and lower repetitions compared to my past circuits.  Being … Continue reading

Failing at the “Easy Run”, A Post on Recovery

I came up with the idea for today’s blog post when trudging up a steep hill on yesterday’s run.

Yesterday it was about 90 degrees and muggy. Miserably muggy.  It was overcast and I was due for a run so I decided to attempt a LISS workout.

LISS stands for Low Intensity Steady State, and it is basically any exercise that it performed at a low[er] intensity for an extended period.  We often hear how endurance work is  disadvantageous to weightless, this is where cult fitness has been lying to you.   After performing high intensity work consistently, our body needs to recover. LISS helps flush out the metabolic by-products from your previous intense workout.  When you get your blood pumping for an extended period you are able to deliver oxygen to  fatigued muscles. Taking part in a LISS and working your aerobic system after a high intensity session will help prep you for your next session by replacing ATP.  The takeaway here is that LISS workouts aid in recovery. 

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Snap Shots of My 6 Mile Loop

Back to my LISS workout.  I was going to do my usual 6 mile loop SLOWLY. It was hot and I was sore, so I thought it would be no problem. I started off channeling my inner chi runner and taking smaller strides, breathing deeply and easing into my run.  I was doing well with the LISS principal for about 1.5 miles when a hot shot (and shirtless) sweaty runner ran past me.  I grunted and made myself hold back, keeping my slow pace.  Then I approached my stairs (above).  I have to run down them to continue on the path, so I usually spend 1-2 minutes running stairs then continue on with my run.  I stayed strong and ran right down the stairs to continue around the lake.  As I came around a corner I approached another runner. She was decked out in expensive running gear and a fancy watch–that is where I snapped.  I had to race her and win and I knew my LISS workout ended at mile 2.  I caught up with her, said hello, and zoomed around the rest of the lake, heading for my first long hill and 4 more hilly miles under 07:30.  In my defense, it is really hard to do a low intensity run with the amount of hills I encounter. My heart is in my throat the whole run.

You don’t have to dedicate a whole workout to LISS if you don’t have the time or patience.  After you finish your HIIT workout, boot camp, or heart pumping run–go for a 20 minute slow run, walk or cycle.  It will allow you to cool down, circulate blood through your capillaries,  begin to deliver nutrient rich oxygen to fatigued muscles and replenish your supply of ATP.  After I workout I take my dog on a 15-30 minute walk to cool down.  It kills two birds with one stone and allows my neighbors to witness me at my sweatiest, which is terrifying.

Recovery is one of my weak spots, although I am much better than I used to be in regards to “listening to my body”. It is a weekly struggle. Every time I opt for a yoga class over a long run there is an angel on one shoulder and a devil on the other. In this case the angel is yoga or another form of low intensity exercise.   I recover to avoid injury and prepare myself for my next workout.  I plead with my clients to do the same.  When your body is exhausted, chose recovery or rest.  If it is a choice between sleeping in and getting those 7-8 hours or getting 5-6 hours and squeezing in a workout, chose sleep.  Working past exhaustion and foregoing sleep are two counterproductive approaches to health and fitness.

If you have had a crazy week of heart pumping workouts, go for an hour long cycle or run.  Maybe even a fast pace walk with a friend at dusk. Depending on the degree of intensity you are working at, you may want to alternate HIIT with LISS workouts.  I will take another stab at a LISS run next week, probably on the day I return from Las Vegas…recovery will be a necessity.

For more about LISS, check out this article from my favorite blog!

Product Review: Smart Bar

1001555_611192732307519_882851334_nIf you don’t live in the Virginia Beach area, you have probably never heard of Smart Bars.  I only came across these hand made bars while scanning through WordPress myself.

Being a personal trainer means I am always on the go,  my dinner often consists of protein bars, green smoothies or whole fruit.  Over the years I have become very picky when it comes to the protein and snack bars I chose.    Many products marketed as healthy are filled with sugar, chemicals, and non food ingredients with a name more than 3 syllables long.   I have my “go-to” snacks, but I am always looking for something new–for myself and to recommend to clients.

When I am looking for a nutritious snack, I look  at the ingredients first.  You want to make sure you can pronounce everything on the list.  In addition I like to keep sugar under 8 g when choosing a snack or protein bar.  If the sugar is relatively low and the bar is made with all natural ingredients, you are usually in a good place.  Protein is always a plus. One sneaky nutrition fact to be looking out for is Sodium, which fills so many “health” foods.  I don’t worry about the fat content. If the bar is filled with healthful and natural ingredients like almonds and walnuts, it’s good fat and will keep me full through all my evening sessions.

Lets talk about Smart Bar now.  Smart Bar is created by Matthew May, a chef in Virginia Beach.  He makes the all natural granola bar by hand with whole food ingredients.  The round granola bar uses only 9 ingredients and contains no preservatives.  It’s also gluten free! The snack bar is advertised as “perfect for breakfast”, “perfect for lunch”, for “before or after your workout” and as an “anytime” snack.  Take a look at the label here:

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I had half of a bar this morning and it is very tasty.  You can pick out all the ingredients as you nosh.  It is a chewy vs. crunchy granola bar, like a bowl of steel cut oats without the nuisance of dishes to clean.  I had a bowl of fruit around 8 am and half a Smart Bar around 9:30 am and I was full and satisfied until 1:00 pm.  All the ingredients in this product are things I enjoy on their own (dried fruit and chocolate are my weaknesses), so it is no surprise that I enjoyed the flavors and texture of Smart Bar.

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I love the round shape, you trick yourself into thinking it is a cookie

I was a little surprised by the sugar content.  This all natural snack bar has 2 g more sugar than a snickers bar.  I would like to see honey  further down on the list of ingredients.  However, dried fruit is pretty high in sugar as well, so that could be another culprit.  I would not recommend this bar for anyone who is watching their carbohydrate intake.  On the other hand, this is a great pre workout snack for endurance athletes.  I will probably save the rest of these bars for a snack prior to a 10 miler.

1510987_619496081477184_148302298_nOverall, this is a tasty all natural snack or meal replacement.  I love that you are not ingesting any sketchy hidden preservatives.   I would recommend Smart Bars to endurance athletes (runners, cyclist and triathletes), who have the need for the 45 g of carbohydrates that his product pacts.  While the bar is very wholesome and delicious, I don’t think I could recommend it to my everyday clients who are looking to lose and maintain weight.  I would love to see a lower glycemic version of this product with less honey and maybe some more nuts.

I absolutely love the packaging.  Each bar is individually hand wrapped in wax paper.  I can tell the labels have been put on by hand.  It is refreshing receive a quality product from a small business. If you are in the Virginia Beach area I recommend making an order for pick up, just to give them a try.

If you are interested in purchasing Smart Bars you can do so here.

In addition, I want to share with you my current “Go To” Bars.  You can find them all at most grocers.  Chia Bars by Health Warrior are a little new to the mainstream grocery market but I saw them at Harris Teeter recently and I know you can get them at Whole Foods.  Chia Bars are great for in between meals.  They contain just 5 g of sugar and only 100 calories.  This is great for anyone looking to lose or maintain weight.

A good tip is to avoid anything that tastes like dessert.  If it is low sugar and tastes like a snickers, it is probably packed with unnatural, non food ingredients.

What is your “Go To” snack/meal bar? Leave a comment, I am interested!