The Reality... 19 minutes?

Alright, I might be repeating myself but I have to get this out. One of my first posts I wrote I mentioned that there are 1,440 minutes in a day. And I challenged you to use 30 minutes for yourself, even better to use them for exercise. But the reality is Americans use 19 minutes for physical activity and exercise... if that. My frustration doesn't stem from 19 minutes, my frustration goes a lot deeper than this. It is the very people who make health recommendations that aren't making time for exercise. Now, don't get me wrong, I know there are health care practitioners out there that DO have balance and MAKE time for physical activity. But realistically, the majority don't.

It started a few weeks ago when I was asked by my adviser, Dr. Todd Miller, to speak to the third year medical students at The George Washington University on the importance of exercise and physical activity.  Oh the irony behind this!  Just three years ago, I was grudgingly filling out medical school applications with hopes of not going.  I would say to my dad, "I do not want to be a fat doctor!" So here it is three years later and I am lecturing to the doctors of tomorrow.

I did a little research of my own before presenting and found that as of 2010 the working American exercises an average of 19 minutes a day, see a more thorough break down by checking out the American Bureau of Labor.

Action shot ... :)

I then asked the students if they exercised on a regular basis, even if it was just 19 minutes, and approximately 10% of the 90 students I spoke with that afternoon raised their hands!  I was shocked, but not really I guess. But let's step back a minute. Here I was, presenting to the Third Year medical students at THE George Washington University, located in the heart of the nation's capital, a place where policy is created, and WE cannot even find 19 minutes a day?  Really?  Is this a joke?  Ashton Kutcher, where were you? I was waiting for him to yell Punked, but that never happened.

It's the sad reality of the world we live in today.  The people that are supposed to be leading us in "healthcare" are not leading by action.  So what do you do?  Do it yourself.  Supporting my beliefs, and inspiring my voice, is Dr. Loretta DiPietro, a pioneer for the field of physical activity in  Public Health. I will leave you with a clip from her TEDex talk that I attended this past week. Warning their is explicit content, but like Loretta says, if you can't swear, you don't belong in public health.

In closing, take the stairs and take a stand! Create your own health and be the change!  Every little bit counts.  And remember, you can't change what you did, but you can change what you do!

Total Body Workout Numero Uno

Even as trainer, group fitness instructor, and exercise scientist, I like being told what to do for a workout from time to time. I spend a good amount of my days writing exercise programs for clients, students, and classes. Sometimes the last thing I want to do is write a workout for myself. Recently, I have been inspired by my brother's rugby coach, Paul Holmes, for my workouts.  Paul is an amazing coach and rugby player from South Africa, who now lives in my hometown, Columbus, Ohio.  The distance doesn't keep me from getting in a good workout, Paul posts his sessions on YouTube and tweets me when they are up.

Today's workout is a modified version of 1823Sevenstrainer's Complete Body Workout.  The KV (Kelley Vargo) version consists of 8 exercises utilizing dumbbells.  Each exercise is done for 20 reps using a moderately-heavy to heavy weight. Continue through the exercises moving from one to the next taking a one to two minute rest after the completion of the 8 exercises.  Repeat the circuit for a total of three times and aim to do so in 30 minutes or less. 

Exercise #1: Bench Press

Exercise #2: Reverse Grip Bent Over Row

Exercise #3: Squat

Exercise #4: Up Right Row

Exercise #5: Deadlift

Exercise #6: Curls

Exercise #7: Shoulder Shrugs

Exercise #8: Split Squats (20 Each Leg)

This is a kick butt total body workout.  As much as I love to train split body parts, some weeks don't afford me the ability to do so.  A workout like this does the trick and then some! Go get it in and let me know what you think!  Oh wait I forgot the ninth exercise....

Ending the workout with a bang: Tebowing for the Buckeyes!

The OHIO STATE Tebow ;)!  Had to give a shout out to my Buckeyes tonight!  Good luck! And a special thank you to Jordan Morrison for being a great photographer :)!

A Little Inspiration...

Well hello!  I hope everyone has had an amazing weekend!  I apologize for the delay in this week's post.  I was working the DC Rock N Roll Marathon Expo this past week and finished up yesterday in Baltimore for Fox 45's Baltimore Healthy Expo.  It was probably one of my most memorable St. Patrick's Days.  Conventionally, the day is spent raising a glass of green beer, but yesterday I had the amazing opportunity to educate, inspire, and be inspired.

Baltimore's best is getting healthy!

Baltimore was a great city to spend the day in with so many people coming out to learn about how to be healthier.  I have been fortunate to work many expos, but most of them are geared towards competitors, body builders, runners, cyclists, etc.  And these are great experiences: a bunch of like-minded people in the same place.  But yesterday's expo was different.  Yes, there were fit fanatics like myself, but the majority of were normal American people taking the opportunity to learn more about how to be healthy.

The best part of the day was having the chance to talk to the kids and teach them about healthy snacks.  And event better was watching them smile as they were trying out their new "treats."  Parents were eager and excited to learn about ways to feed their kids better even on a budget. The questions about working out, eating healthy, and taking better care of themselves were an endless stream and it was so fulfilling to be able to answer and provide a little insight.

 

As I was working and talking to people I looked over to see this gorgeous, fit, older woman. We immediately started speaking about training and I learned I was speaking to Ernestine Shepherd, the world's oldest female competitive body builder  (look her up in the Guinness Book of World's Records). Ernestine is 77 years old and still living a fit and healthy life! Ernestine has kind and gentle personality, and her passion and love for fitness shined through her smile and voice.  Thank you Ernestine for the inspiration - I hope I can live up to your record and who knows maybe be next to you in the GBWR someday :).

Myself, Ernestine Shepherd, & Kayla

As you go about your week this week, take a minute to inspire and in turn be inspired. Go get after it! :).

Healthly Italian: Spaghetti Squash and Turkey Meat Sauce

I am Italian! Thus, I love to cook, I love to entertain, and I love my pasta! However, both time and health are of the essence for myself and I am sure they are for you too! I have always had an eye and a taste for "health-i-fying" recipes. And to my dad's credit, here is one of my favorite healthy Italian style dishes! This meal is a great one for guests and will leave them in awe once they realize it is not really spaghetti they are eating. Spaghetti squash and turkey meat sauce is simple, quick, and healthy. I threw it together last night with a friend and she was amazed at how easy it was to make and how delicious it tasted! I did my best to document my process last night, let me know if you have any questions when you give it a go!

Ingredients:

Spaghetti Squash

Spaghetti Squash (1-2 depending on size and number you are cooking for)

 - I picked up two small ones: serving 2-3

1 lb 99% fat free ground turkey

1 jar Trader Joe's Spaghetti Sauce

1 12 oz can diced tomatoes

12 oz of water

Pam

The Squash:

Cut and Cleaned out!

1. Preheat oven at 350 degrees

2. Cut the spaghetti squash in half vertically

3. Scoop out the guts and discard

4. Line a cookie sheet with aluminum foil

5. Place the squash hollow side down on the cookie sheet

6. Add and inch deep of water on the cookie sheet to keep squash moist

7. Place sheet in oven and cook for 30-40 minutes or until top of squash is soft

8. Once squash is done, remove and let cool a few minutes (they are hot!)

9. Using a fork, scrape the inside of the squash into a bowl to make "spaghetti"                 

 

    

The Meat and Sauce

**get started on the meat and sauce while the squash is in the oven**

1. Spray cooking pan with Pam

2. Cook turkey in pan until brown

3. Pour sauce into large pot on medium heat

4. Add in can diced tomatoes

5. Add in 12 oz of water

6. Add in cooked meat

7. Once sauce starts to boil, lower heat to a simmer and stir occasionally

 

Time to eat!  Dish out your spaghetti squash with meat sauce and enjoy! Serve it up with a healthy salad topped with balsamic vinegar and olive oil. If you have the chance to make it, let me know what you think!  Also, as a side note, I have made this before with ground venison and ground bison, both were amazing!

The finished dish! So delicious!

Simply, Fine Tune Your Instrument!

Thank you all so much for the positive feedback and follow up over the past few weeks! I love hearing from you!

I am on the plane now heading back to my hometown, Columbus, Ohio to work at The Arnold Sports Festival Expo for Larabar. I can remember going down to the event as anaspiring fitness competitor in high school. As the years went on, I looked forward to attending the expo, in hopes of working for a company one day. (If you have never been to the Arnold expo, it’s a one of a kind experience) Three years ago my hopes of working for a company came true, and I was offered a position with Larabar, a company I didn’t know much about. Originally, I was hoping to work for a flashy supplement company who had picture perfect promoters. But the more I have learned about the industry, I have realized it isn’t all it’s cracked up to be. The key to a great physique and health is real food and real work.

I now love the product I represent. The reality of it is, many supplement companies, diet pills, and fitness gadgets are mere marketing money-makers. Many supplements are filled with proprietary blends, unproven claims, and synthesized with chemicals. The company I work for is an all natural, no preservative added food bar. It’s the real deal.

Myself with the lovely Alicia Marie & Kayla at the Arnold 2010.

The point of my blog, is not to go eat Larabars, though I wouldn’t be opposed. Rather it’s realizing the power of simplicity.  The key to good health and wellness, is not a complicated matter. Eat real food and be active. 

Another analogy I often think of is one from strength coach, Peter Twist. Though I have adopted my own spin on the lesson. Take for example my short six-year stint as a child pianist. My mother “forced” me to play, though I hated practicing. Once a week I would go to my lesson, and somehow be able to play as though I had spent hours practicing.  My teacher always seem impressed, and after every lesson my mother would say, “Kel, imagine if you had practiced.”  Eventually, in the sixth grade, my wish to quit was granted. In hindsight, I wish I would have stuck with it. If I could play the piano well with only sixty minutes a week for six years, I can't imagine how well I'd have been able to play today.

So take this example of the piano. We might not all play a music instrument,  but we do have an instrument we can work to improve everyday. We have it 24 hours a day, 7 days a week, 52 weeks a year. It's our bodies.

My point is from the sketchy supplements, quick fixes, to junk food, and laziness, these are all ways we may neglect our personal instrument, ultimately hindering its ability to be played to the fullest. 

How will you tune your instrument today? Eat real and go play! 

Fine tuning my instrument :)!