Cross Training with Kettle Bells - Choosing Traditional or Contoured

Contoured Kettle Bell by GoFit

Cross Training Indoors
As the weather gets cooler, especially here in the great northeast, I'm looking for ways to augment my cross training exercises with new indoor challenges. This year I've added some serious running in the mix and did the More - Fitness Half Marathon as well as the FlexIt Pink and Women's Health Magazine's Run 10 FEED 10, 10k's this year. Still even with all of the running, I've always made sure to include weight training on my off days. 

My Nordic Track Ultra Lift

Weight Machines VS Free Weights
As Kettle Bells fall into the category of "Free Weights" a weight lifting or Universal Machine constitutes an assisted lift. This means that the machine is doing some of the balancing work for you. The larger muscle groups get a good workout but the smaller tendons and muscle fibers...not so much. This is because just the act of balancing free weights calls into action more delicate attenuation. So which type of weight lifting should you do? I do BOTH. You'll find adding free weights to your weight machine routine to be a major benefit to muscle development. Using a machine is great for maintaining correct form and thus preventing injury but to activate the majority of muscle fibers possible, add free weights.

Free weights = dumb bells and kettle bells.

Kettle Bells - Traditional Round or Contoured?
So once you've settled on adding free weights to your workout, you'll want to look in to getting a kettle bell. Traditional Kettle Bells are very versatile and generally easy to handle. If you are a woman and just starting out, choose between a 15 lb - 18 lb bell. The regular kettle bells are usually constructed or cast as one piece with the handle attached. Some may be coated with vinyl or a rubber casing. Here is an example of a traditional kettle bell with a round "bell".

18 lb or 8 kg traditional or Russian kettle bell.

Conversely, you can now purchase a contoured kettle bell. I brought mine on Amazon. It is a GoFit Contoured & Coated 15 lb kettle bell. Since it is contoured on both sides, you do not need to adjust it to have the concave side against your skin.

So here's the issue. SOME of the kettle bell exercises require that you "rack" or allow the kettle bell to rest on your wrist between exercises. If you look at some trainer's videos, i.e. The Kettle Bell Bombshell, she recommends wearing padded wrist guards. This is because working out with traditional kettle bells can cause significant bruising on your wrists.  While I do use weight lifting gloves when exercising with my contoured kettle bell, I do not need wrist guards/pads and have had no bruising from using it.

This coated and contoured kettle bell is concave on both sides.

Correct Form is Key
The key to kettle bell success is to make sure your form is correct no matter which type you choose. My GoFit Contoured 15 lb Kettle Bell came with instructional videos specific for that bell. My favorite move is the overhead press which requires the bell to be racked in between reps. Using a contoured kettle bell is VERY comfortable and secure. I have small hands so the iron handle isn't comfortable to grip without padded gloves. Even so, I've found the contoured kettle bell to be very easy to work with, especially if you are a beginner. Bruised wrists also are not an option. Who needs that?

So you choose. Just add free weights of various sorts and don't forget to try the newer, more versatile shaped kettle bells. 

6 lb weighted "medicine" ball

To insure optimal muscle development, give yourself rest days and or attack different muscle groups each session. Also be sure to grab some high quality protein after your workout. Right now I'm enjoying this Organic Naked Rice Protein (also available on Amazon), I just received from Naked Nutrition. Each serving gives you a serious 25 grams of Protein and 4.9 grams of Branched Chain Amino Acids. The flavor is pretty bland so I would recommend mixing in a banana, apple, cranberries or blueberries for a bit of added deliciousness.

Adding fresh fruits and vegetables to my organic protein powders.

Organic Plant Protein for Your Training Table

NEW vegan, grain free, plant based protein options from Garden of Life.

As you have most likely heard, protein is the building block of muscle maintenance, repair and growth.  I like to start my day off with a fruit/veg smoothie with a little added protein powder. In fact I make up enough of this raw blend to last for two days and store the servings in airtight drink containers. That way I don't have to blend up my drinks each day, just every other day. It's gone in 24 hours so the vitamins are still there.

My favorite smoothie: Apples, carrots, strawberries and protein powder

NEW Organic Plant Protein by Garden of Life
I just got a sampler of all four flavors of this new line from Garden of Life. Unlike the Rice and Whey Protein based powders I've been using, the Organic Plant Proteins are made from peas. I've used a similar protein product by USANA which decidedly tasted like peas! Still the Garden of Life line does not have that taste, even with peas being at the top of the ingredient list.

Another problem with many protein powders is mixing. I get so tired of undissolved lumps that I add whatever powder I have to the blender with the vegetables and fruits. These new Organic Plant Proteins are VERY smooth and require little mixing to blend. In fact, I can easily mix in a scoop in about 8 ozs of cold water in a snap. This means I can take some along for: the gym, travel, outback hiking, on my bike and more. 
RECIPE: Here's a quick recipe for Organic Plant Protein Iced Coffee to Go: Put 1/2 Scoop Smooth Vanilla, 1/2 Scoop Smooth Coffee, Ice Cubes and 10 oz of water or almond milk in a stainless steel thermal drink bottle. Shake and go!

Rolling out with my morning smoothie.

So it may not seem like a big deal, it is to me. Sometimes my protein shake is all I have time for first thing in the morning and all I can eat. I'm one of those people who performs poorly after a large breakfast. I prefer something light like a protein shake before my morning run or workout session. These new protein powders are even delicious mixed with just ice water which is how I've been enjoying them. Delicious, especially the Smooth Vanilla but I will have to try them with unsweetened almond milk. This protein powder is especially suitable for those who are gluten free and vegan.

GOL Organic Plant Proteins also have added nutritional and therapeutic herbs and superfoods. I've been hearing a lot about African Moringa and it is also included this grain free formula.  Here are the specifics from the GOL website:

Key Benefits:

• Unique Protein Blend - Organic Plant Protein is made with a new different innovative blend of certified organic proteins which gives it an exceptional smooth and creamy texture... with no gritty texture
• Tastes Delicious – Designed for superior taste and texture when mixed just with water. Available in 4 mouth-watering flavors…Smooth Chocolate, Smooth Vanilla, Smooth Coffee (with Marley Coffee) and Smooth Energy (with Guayaki® Yerba Mate and added vitamin B12). All flavors are natural and organic, no artificial ingredients are used. Also tastes incredible with 8oz unsweetened almond milk.
• Grain Free and Gluten Free - all Garden of Life proteins are labelled gluten free, however Organic Plant Protein is unique in that it does not contain any grains or brown rice, and is therefore the only GOL protein that is considered both grain free and gluten free.
• Highly Digestible – Organic Plant Protein delivers highly digestible grain free plant protein with 13 enzymes and 1 billion CFU of probiotics. This is important for those people who have difficulty digesting grains.
• USDA Organic Farms - Garden of Life is working closely with and supporting several family farms in North America and Canada to produce high quality clean proteins. Organic Plant Protein is made with a unique blend of seven nutritious plant proteins, five organic American seed proteins — organic pea seed, organic flax seed, organic cranberry seed, organic chia seed and organic pumpkin seed. We work with our farmers to ensure that these ingredients are top quality and the cleanest available.
• 2 African Super Foods - Moringa and Baobab are rich in protein, minerals and antioxidants. We purchase them through the African Hub to guarantee Fair Trade.
• Excellent Source Protein – 15 grams of quality plant protein per serving with Complete Amino Acid Profile – ideal for growth, building muscles and repairing tissues.†
• Over 3g Branched Chain Amino Acids (BCAAs). Great for athletes, pre- or post-exercise, and anyone who wants to boost protein intake.
• Less than 1g Sugar*, 2g to 4g of Fiber and Only 100 Calories per Serving - ideal macronutrient profile for the health conscious and for weight management.†
• Cleanest protein on the shelf with DUAL Certification - All Garden of Life proteins including Organic Plant Protein are dual certified, Certified USDA Organic, and Non-GMO Project Verified (Independent, third-party verification). This is a gold standard for Garden of Life, yet it is surprisingly rare in our industry at present.
• Vegan Certified, Kosher - No Dairy, No Soy. No Artificial or Chemical Ingredients.

Stiring Things Up: Dynablend vs Vitamix Smoothies

Summer Smoothies: One of the best ways to amp up your nutrition!

One of the best things about summertime is all the locally grown fruit and veg that's on hand! We have an organic garden and feast on fresh ripe tomatoes, zucchini, peppers and so much more through the season. Last year we had a bumper crop so my VitaMix was going full tilt every morning!

NEW Tribest Dynablend Horsepower Plus High Power Blender
Well, once this thing arrived, I could feel the VitaMix getting a bit envious. The VitaMix is the undisputed power-blender of the kitchen with it's 2 hp motor. However this NEW Dynablend has a 1.1 hp motor and comes with a beautiful lidded glass picture that is very easy to clean.

Kitchen Performance
I like the pre-programmed and Variable Speeds on the Dynablend, which I think are great when working on a recipe with set ingredient amounts. It offers:

60 second blend
60 second combo
30 second pulse

Adding Rainbow Light Protein Energizer to fresh ingredients

How Does it Compare?
Really the 1.1 horse power motor is more than enough ump to blend my smoothies, even when I'm using fresh, raw ingredients like carrots, celery and apples as seen here. The Dynablend also comes with a Utility Scoop and Blade Opener for when you need to change the sealing gaskets (which are included). Due to the Variable Speed dial and presets, the Dynablend is in fact a full on food processor. As I hinted before, the preset controls allow you to pulse or blend for set time periods and speeds so you'll get the same results every time.

This Dynablend unit is not as tall as the Vitamix 5200, so it fits under my low kitchen cabinets very well. I really like the clear glass picture on the Dynablend. The impact resistant plastic picture on the Vitamix is harder to clean and has become cloudy. However, the extra horse power of the Vitamix is great for grinding whole grains, making nut butters and cooking hot soups. The Dynablend did a super job of making my smoothies with added carrots, apples, celery and raisins but there were a few small carrot pieces that didn't get liquified. You may need to drop in smaller dried fruits like raisins and cherries while the machine is running to make sure they get chopped up. All the same, I think the Dynablend is an incredible value (at less than half the price of a VitaMix) and definitely gets the job done. Visit Tribest.com to learn more about the Dynablend.

So get the VitaMix 5200 if:
You are a hardcore foodie
Enjoy making nearly everything from scratch
Like to make roasted/raw nut & seed butters
Like to cook soups in your blender

Get the Dynablend DB-850 if:
You are new to making smoothies 
Have limited counter space
Like to use raw, fresh fruits and vegetables
Are looking for a value in a blender/food processor
 

Inside the Vitamix 5200 picture

 

Whey to Go - Designer Whey

Designer Whey has 18 grams of protein but only 100 calories!

This spring, I've been stepping up my weight training, especially since it's been so horribly cold to do much outdoors. All the same, weight bearing exercises builds muscle, torches fat and steps up your metabolism for up to 48 hours after your last rep. So I've really gotten serious about recovering with a good Whey Protein shake. Why? Well, all that lifting actually breaks down muscle cells, tearing into them. It may sound violent but this is the only way you get growth because this triggers new muscle cell regeneration. The trick is to have the building blocks available to facilitate that. You guessed it. Protein!

Designer Whey
Whey protein is derived from dairy and is revered by body builders as it is easy to digest and assimilate without causing bloating. Men especially should stay away from Soy based shakes as they contain phyto-estrogens or plant based sterols which can cause a feminizing effect. Soy is also notoriously difficult to digest so I stay away from products made with it.

Ready Made Designer Whey four-packs in French Vanilla & Chocolate

Whey to Go
I'm really liking these 10.5 fl oz shakes to go. They are so convenient for a walk, run or to pop in your gym bag. I keep a a pack cold in my walk in closet's refrigerator. When I finish with my machine workout, I'm able to grab one and run.  At 100 calories, only 15 of those are from fat and you get a mere 3 grams of sugar per serving. Pretty incredible especially as these taste so good to be THAT low in fat and calories.

Protein Satisfies
I had an early morning photo shoot last weekend in NYC and didn't have time for my usual Oatmeal-Quinoa breakfast. Instead, I grabbed one of these Designer Whey shakes and took it with in my 24 hour Bag. I got through hair, makeup AND the shoot with no problems, taking sips of the shake. Keep in mind that shakes also contribute to your daily water intake, drinking this helped keep me hydrated for the shoot. When we did stop for lunch it was pretty late but I wasn't ravenous. I was in control and ordered a healthy bowl of Butternut Squash Soup!

Crazy delicious flavors of Designer Whey Powders!

Mixology-Designer Whey Powders
While I really enjoy the convenience of ready made shakes, my creative side likes to mix things up every once in a while! I can add a scoop to a fruit smoothie or add my favorite strawberries or cranberries to the mix. The powders have the same caloric/nutritional profile as the ready shakes but offer more flavor choices:
White Chocolate, Luscious Strawberry and Vanilla Praline are just three of my favorite Designer Wheys. 
These also mix easily with no lumps using only a shaker cup for days when I don't have time for the VitaMix.  See more flavor varieties and products at DesignerWhey.com

Desginer Whey Powders mix well in my fruit smoothies.

 

The Power of Protein: Usana Shakes & Bars

Usana Nutrimeal Shakes are plant based protein meal replacements. Shown here: French Vanilla, Chocolate & Free.

If you are trying to build muscle or at least keep what you have, you'll understand how important protein is in your diet. Amino acids are the building blocks of protein which is needed to both rebuild and repair muscle tissue. The trick is to get enough each day without blowing your calorie budget in the process.

Nutritious Meal Replacement Shakes
One way to keep your protein up while keeping the fat and calories down is to replace one meal with a nutritious shake. I start each day with one as mornings can sometimes be a bit hectic, especially when you're trying to get out the door for some road work. I like the Usana Nutrimeal Shakes because they blend quickly in water or milk and taste really good, (the French Vanilla is delicious).

The Usana Nutrimeal Free's plant protein source is peas and potatoes.

Each serving (9 per pouch) contains 15 g of protein, 220-240 calories and 7-9 grams of fat from a plant based source. It also contains added vitamins and minerals with 8 grams of fiber. The Usana FREE flavor is just that. It doesn't have much taste other than that of sweet peas and can be blended with fruits or vegetables alike.

Usana Free goes great in vegetable based smoothies for extra added protein.

Usana Nutrimeal Shakes 
Over-all I like the flavor and ease of mixing, (no lumps even with a shaker cup). I do not need to break out the VitaMix unless I want to blend in some kale and carrots. The Free version accommodates all sorts of vegetable combinations without adding much flavor which is good when you're using other ingredients. The Usana line uses all natural ingredients. They are also gluten free, packed with protein and fiber and low glycemic. Each flavor offers a different plant based protein source: French Vanilla - Soy, Chocolate - Whey and Free - Pea & Potato. The recommended serving size is 3 scoops which makes a very thick shake when added to 10-12 ozs of cold water but this is simply a guideline. You can adjust that amount for a thinner version.

 

Usana Delicious Protein Snacks=protein to go.

Usana Protein Bars
These bars are SUPER delicious with a cookie-dough texture and flavor. A great change up from the usual energy bars I'm used to taking on my bike. These little goodies pack 12 grams of protein, 180 calories and 6 grams of fat. My favorite flavor is ChocoChip as these are very satisfying but a lot less calories than many meal/protein bars.  A low glycemic index is also something to aim for. The protein source in these bars is soy and they should be stored at room temperature.

Usana ChocoChip Bar

Sneaky Ways to 5 a Day

Sneaky ways for kids (and you) to #GetFresh with five servings of fruit and vegetables each day. PHOTO: Sambazon Organic Green drinks and Smoothies.

I really enjoy my organic super-food green drinks and smoothies as they are a quick way to down your daily servings of fruit and vegetables. If you haven't already, definitely check into getting a VitaMix as it will make whole food juices happen in a snap.

My VitaMix, packed with cukes and tomatoes from our garden.

  
Sambazon Organic Supergreens  & Chocolate Almond & Coconut Milk Drinks
These two new recipes are made with all natural, organic ingredients. The Supergreens contain Kale & Ginger and is made with 6 varieties of premium greens. I make my own Kale based green smoothies and this product is much lighter in taste. Absolutely delicious!  The kids (and you) will never know they are drinking kale but your skin, hair and nails will show that you are.

Almond Joy to Go - The Sambazon Chocolate Almond and Coconut Milk Drink is simply off the chart scrumptious. I like this as an after workout recovery drink due to the coconut milk but it is such a treat, you might just save it for dessert. If you like a Mounds or an Almond Joy, this is the drink for you.

Freeze dried vegetables and fruits never tasted so good. No refrigeration needed either.

Crunchies Food Company-Freeze Dried Fruits and Vegetables
I attended Supplyside Exhibition a few years back and one of the companies had freeze dried fruit on exhibit. If you purchase ready to eat breakfast cereals like Special K Red Berries, the strawberries are freeze dried.

Crunchies Mixed Fruit
The 1.5 oz packet contains 6 servings of fruit with NO added sugar. You can pack 6 servings of fruit in this little 1.5 oz resealable pouch because freeze drying is so efficient in removing the water. Most of the weight of fruits and vegetable is due to water content. The difference is that the freeze drying concentrates the flavors so no added sugar is necessary. 1/4 cup of fruit Crunchies has an average of only 5 grams of total sugar. 1/4 cup of dried fruit has an average of 25 grams of total sugar, 5 times as much!

Apples, blueberries, peaches, strawberries, mangoes and raspberries offer fiber, antioxidants and Vitamin C. No need to refrigerate and the pouches pack perfectly into a backpack, lunch bag or hiking bag. Less water means less weight.

Crunchies BBQ Roasted Veggies
I don't know how the get freeze dried vegetables to taste like they've just come off the grill but these are amazing. One 2.25 oz pouch contains: 2 ears of corn, 1 whole carrot, 2/3 of a red bell pepper, 2/3 tomato plus 1/4 cup of peas with all natural BBQ flavoring. You get two servings per pouch so if you ate 1/2 the pouch, you would count that as a serving.

Freeze Dried Revolution
Freeze drying, as the name implies, is a process by which water is removed from fresh fruits and vegetables in a refrigerated vacuum. Many of us who camp and backpack are familiar with mixes and prepared food with freeze dried ingredients. They are just simply lighter to carry in. Add water, cook and eat. So they are a great way to take your meals with you and get your 5 a Day in an urban setting too. Best thing is that instead of munching on greasy chips and energy bars, you might consider something less processed, with less fat and sugar. Crunchies are definitely on the menu around here!

Running on Food and Water

CalNaturale Svelte Organic Protein Shakes are ready made, ready to go.

Wake-up Shake-up
Since getting my upgraded VitaMix, I've been making delicious smoothies and vegetable juices from the fresh organic produce available from our garden. Sometimes,  though, I forget and don't feel like waking up the house with the sound of a 2 hp motor buzzing away at 7 am.

CalNaturale Svelte Organic Protein Shakes-Portable Nutrition
That's why I was happy to find Svelte Organic Protein Shakes from CalNaturale. The French Vanilla and Cappuccino are especially delicious without being overly sweet. What I really like, beyond the flavor is the little resealable cap which means I can take it along for my morning walk or ride and not worry about spills.

My Svelte hitching a ride in my Basil bicycle basket, heading for a picnic.

It even fits in my Mountainsmith Dart TLS, lumbar pack's water bottle holder!  The Chocolate has 16 grams of protein and 5 grams of fiber, (20% of your recommended daily intake). Made with organic complex carbohydrates, it only has 9 grams of sugar as it is naturally sweetened with Stevia.  The French Vanilla can be modified into a banana, berry or apple shake just by whirling in a few extra fruits so it's quite versatile:

Add some fresh or frozen strawberries to your Svelte for a delicious treat.

Meal Replacement or Recovery Drink
What's great is that these little powerhouses can be a meal replacement, snack, recovery drink or anything you want. Thanks to the packable, resealable container, it can go anywhere you do. Hiking, biking, backpacking, camping or your morning run. It gives you a little extra energy to press in for your workout as it is made with fresh organic soymilk. 

Food + Water
Proudly made in the USA in sunny California, the Svelte shake also provides a portion of your water requirement for the day. Staying hydrated while working out is a challenge and a Svelte shake is better than an energy bar or power gel for that purpose.

Food + Water. Svelte Organic Protein shakes contribute to your daily water requirements.

All Hail the Kale: What's In It For Me?

Tap into some real green energy. Kale! Photo: VitaMix 5200 Power Blender.

Inhale the Kale
If just thinking about getting back in shape after a winter hiatus makes you feel sore, I've got good news. Antioxidant rich smoothies with vegetables like kale can help you prepare AND recover afterwards. Thanks to my mum, I ate a LOT of kale as a child. Same thing for mustard, turnip and collard greens, cabbage and spinach. Just one cup of raw kale contains: 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. Depending on the soil where it's grown, kale also yields appreciable amounts of minerals like copper, potassium, iron, manganese, and phosphorus. The magnesium alone in kale is your best friend in replacing lactic acid in your muscles after working out.


Whole Food Juicing

Raw Kale being turned into a delicious smoothie.

The new twist is to enjoy them uncooked to fully retain all of the enzymes and nutrients often lost in the cooking process. Many people are getting into juicing which is great but I've been whole food blending for about 25 years now and that trumps just about anything. Juicing removes many of the plant's lignans and fiber which will give you a clear finished product.  It also wastes a lot of vegetable material that could be doing you and your digestive tract a lot of good. Not only that, the cleanup is going to get pretty messy.

There is another way and that is to get a powerful enough blender that will liquefy, stalks, roots and pithier parts like kale stems.  There are lots of such blenders on the market but the one I've used all these years is the VitaMix.  I simply quarter my apples, throw in some whole baby carrots and LOTS of delicious raw kale.  In about 60 seconds, I have a fully blended, raw food drink that is packed with fresh flavor, enzymes and nutrients. My machine is self cleaning so unlike a juicer, I don't have to take it apart or throw away the separated fiber and skins.  In fact if you are new to juicing of any kind, here is an easy, tasty Kale Juice-Smoothie recipe you can make in your blender.

Super Kale Smoothie
 
3-4 Large Stalks of Kale (stems & all)
4 Baby Carrots
2 Small Apples, quartered
1 Cup Ice Cubes
1 Cup Water
Optional 1 teaspoon Super Blue Green Algae
Optional 1 scoop Re-Body Greens Powder (contains Kale, Spinach, Broccoli & more)

Rinse your raw kale well and cut into small, 3 inch sections. Start with adding your carrots, apples, 1 cup water & ice cubes into the bottom of the blender container. Place the kale in last & add your powders. Cover and blend adding extra water and ice during the processing to keep the juice cold. Blend to desired consistency and serve.  Apples and carrots sweeten this drink up nicely with no added sugars or sweeteners. You can store your Super Kale Smoothie in an airtight container but it is best to drink within 24 hours.

Add a little extra "punch" to your smoothie by adding a green powder.

The Kale Wrap:
Kale’s health benefits come from the high concentration of antioxidants specifically vitamins A, C, and K -- and sulphur-containing phytonutrients. Kale also creates a more alkaline pH in the body which helps with inflammation dependent diseases like arthritis and rheumatism.

Carotenoids (red and orange colored fruits and vegetables) and flavonoids are the specific types of antioxidants associated with what has been seen to offer specific anti-cancer activity. Kale is likewise rich in lutein and zeaxanthin compounds which have been found to benefit eye health.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
If you suffer from hypothyroidism, raw cruciferous vegetables like kale, cabbage, broccoli, can further impede proper thyroid function so you might want to limit your intake of it in its uncooked form.