How to Have a Healthy Happy Hour

I’ll never forget one of the biggest symptoms of culture shock I faced when moving to DC: HAPPY HOURS! Seriously! Coming off of competing in my third show, my happy hour(s) were spent at Urban Active getting in my second round of cardio. The idea that someone would forgo their evening hours at the gym to be social and drink was absurd to me (and sometimes I still think that way). I quickly learned though being in the politically driven city that one of the most common ways to network was by attending this early evening “drink fests” or at least that’s what I had imagined them being. But more seriously, although I am not a huge fan of happy hours, due to their association with drinking alcohol, I do see their benefits in terms of business and social life.

I think we often underestimate the impact alcohol has on our overall health and physique. At 7 calories per gram, as a society we aren’t reaping many nutritional benefits from this liquid.  There is some truth to be told in the nickname “beer belly” because excessive alcohol consumption is linked to abdominal adiposity. In fact, once in the body alcohol actually acts to prevent the breakdown of fat and increase the storage of fat (1).  Not only these, but often these calories we drink are in addition to our normal dietary patterns, thus resulting in a surplus of energy consumed, resulting in weight gain.  That’s one of the reasons I like to always say, “Don’t drink your calories” – we often forget about those when it comes to our nutrition. Now I am definitely not a calorie counter, but I do acknowledge that they matter and if we are consuming copious amounts of food and drink, especially junk, I will feel and see the impact of it.

If it is an occasion where I decide to drink, I try and stick to the least calorically dense drink or a glass of red wine. When deciding on a mixed drink I tend to go with Vodka and a diet soda or soda water with a squeeze of lime. I also stick to a two-drink max when I am drinking and save it for a special occasion or a weekend evening. It’s not to say that alcohol is inherently bad but consuming it often and in large quantities will not produce the fitness and health results that you desire. In fact research has demonstrated moderate drinking (1-2 drinks per day) can have preventative effects for cardiovascular disease (2).  

Another helpful hint I like to use when I am dining out is one I adapted from Jill Coleman, and that is “Booze or Bread, but not both.” If I am going to drink then I will forgo the calories I would have consumed from the bread and vice versa. It’s a balancing act.  Enjoy life, be healthy and practice the balancing act!

Again, moderation is key! Enjoy your weekend ahead!

Until Tomorrow,

Kelley

References:

Alcohol, Nutrition, and Health Consequences

Nutrition and Health 2013, pp 371-381Chapter 29. Alcohol, Overweight, & Obesity. Sasiwarang Goya Wannamethee.

Li Huige, Forstermann, Ulrich. Red Wine and Cardiovascular Health. Circulation Research.  September 2012. American Heart Association.  111 (8)  959-961.

Cardio: Is 20 minutes enough?

Is 20 minutes enough?  First and foremost keep in mind that all cardiovascular activity is better than zero.  The next question we need to answer is what is our goal? In order to reap the benefits of cardio on our cardiovascular functioning, we need to overload our heart. Just as in resistance training, we need to overload a muscle if we want it to become stronger. You wouldn’t become stronger lifting 5-pound weights day in and day out. However, if you throw in a few heavy lifting days a week, you would see improvement in your strength.  The same holds true for our hearts.

Now let’s think about this again, what if you tried to lift your max seven days a week? Chances are you wouldn’t be able to and you might even get hurt. The same idea holds true for cardiovascular activity. You might be able to train at close to max intensity multiple days in a row, but chances are your body is not recovering and you are likely preventing yourself from reaching your potential.

Ideally, the goal should be to strike a balance between over-load and not over-doing it.  The American College of Sports Medicine recommends 20-30 minutes of high intensity workouts at 77-90% of heart rate max to improve overall health and fitness (1). This time does not account for the time spent warming up or cooling down.  The number of times per week at this intensity depends on your goals and fitness level.  Elite athletes may train at this level daily where the average person should aim to train this way three times a week in an effort to improve cardiovascular activity.  If one is trying to lose weight, additional cardiovascular sessions will likely be needed, but not all have to be at an intensity of 77-90% of your heart rate max.  (insert link for heart rate max).

Remember, all exercise counts. If you are pressed for time, a high intensity workout may be the perfect workout to reap the maximal benefits.  Ideally, try to get in at least 3 good, intense sweat sessions a week that will overload your heart! Of course, make sure it is okay with your physician before you engage in intense exercise!

Segment	Minute	Speed
Warm Up	0-5	6.0
	5-10	6.5
Intervals	10-11	3.0
	11-12	9.1
	12-13	3.0
	13-14	9.2
	14-15	3.0
	Repeat until minute 40	Increase run speed by 0.1 each run
Cool Down	40-45	3.0

Here is an example of a high intensity morning treadmill workout I do three times per week. You can always shorten the intervals as well as the time spent running!  Let me know how it goes!

References: 1. ACSM’s Resources for the Personal Trainer, 2^nd Edition Lippincott Williams & Williams 

Give it a shot and let me know how it goes! Tweet me @kelleyvargo #HighIntensity

See you tomorrow,

Kel

Why being THE best isn't a good thing

I have always had a motivated and driven personality. Whether it was in school, work, or training, I strived to be the best. Most people would say that is a good thing, striving to be the best, but I beg the differ. I think striving to be YOUR best and striving to be THE best are two different things.

When I was constantly striving to be the best, I found myself in constant anxiety or as a failure. I came to adopt an “all or nothing” mindset that set me up for failure almost every time. I found this mindset extremely detrimental when I began training for my first fitness competition. I was relentless on myself if I only got in one of two workouts for the day, basically I was a failure if I was only at the gym for 90 minutes instead of 120. I was a failure if I had a bite of anything off of my “competition meal plan.” Tomatoes weren’t on the plan, so no tomatoes here.

And then it came to the cheat meals on Saturday, you would have thought I was a starving child. I would eat until my heart was content, or my stomach couldn’t extend. All in that one meal. Feeling bloated and disgusted on Sunday, I would head to the track. Not taking overall in a show meant that I was a failure. It didn’t matter that I had gotten in to the best shape of my life, that I had inspired hundreds of people around me to be healthier, or that I had learned about myself along the way.

This vicicious cycle continued after the competition. I would guilt myself into spending 2+ hours or more at the gym everyday. If I wasn’t at the gym by 7 am I was already failing at the day. I was disgusted that I didn’t maintain my physique from the stage. I wouldn’t eat fruit that wasn’t on my former meal plan, I created these ridiculous standards of living that made it almost impossible to succeed.

I miss competing and I will get back to the stage, but this next time it will be a completely different person stepping foot on stage. This time I will have a balanced mindset. What does this mean? If I can’t fit in 2 workouts, I will realize it is okay. If I am out to dinner and I want a fry off of someone’s plate, I will have a fry. Not my own order, but a few fries.

So whether you’re thinking about competing, starting a new workout regiment, or a lifestyle change, release yourself now from the all-or-nothing mindset. How many times do we vow to start our new workout plan or “diet” on Monday? We slip up on Tuesday and then vow to start on the following Monday because we already “ruined” the week.  How ridiculous is this? Our health is a continuum, it doesn’t have days associated with it. Our body will not know if it is Monday or Wednesday, so you can release yourself of that! Rather, take things one-step at a time and practice moderation. If you miss a workout or eat a piece of chocolate cake, be okay with it, and move on. Do not associate your worth to a choice.

Strive to be your own best before being THE best. There are a lot of things that go on in life that are outside of our control, roll with it. Control what you can, and even if you slip up, be okay with it. Life is a journey and should be enjoyed!

Be your best today! Tweet me your thoughts @kelleyvargo

Xo,

Kel

The Best of Fitness with Dr. Jose Antonio

Expert: Jose Antonio, PhD, ISSN, CSCS, FNSCA

This week I had the opportunity to touch base with Dr. Jose Antonio, the founder of the International Society of Sports Nutrition. When it comes to exercise, supplements, and nutrition, this man knows his stuff! Not only does he teach at Nova Southeastern University, he currently runs an amazing sports nutrition conference (I cannot wait for ISSN 2014 in Clear Water Florida!), writes and trains hard. Dr. Antonio is fueled by coffee and solid nutrition (He actually started up his own coffee company!)

I wanted to pick his brain a little bit on the fundamentals of training, his philosophy, and his love for coffee!

KV: What is your philosophy when training athletes? The average person?

JA: 90% of training is knowing:

1) the energy system(s) used in the sport and

2) knowing the motor unit recruitment patterns.  Thus, 90% of training is following the basic principles of specificity, overload, variation, etc.  The other 10% requires a bit of creativity on the trainers part.  Remember the adage:  "If you do what everyone else does, you'll be like everyone else."  Make that other 10% count! 

For the average person, merely doing something (anything!) on a regular basis is most important.

KV: What advice do you have for people with busy schedules and getting in workouts?

JA: NEVER, I mean NEVER make excuses for not exercising.  Exercise is too important to be #99 on the list of priorities.  If you can make time to sit on your a$$, then you can make time to exercise.

KV: What are the three most important aspects for a healthy life?

JA: 1) Sweat a little every day :-) 2) Eat clean most of the time! 3) Have a great support system of family and friends.

KV: What is your favorite type of workout? What are the benefits from this?

JA: My absolute favorite workout is open-ocean outrigger paddling!  You get some sun; you get to enjoy the ocean and its wildlife (lots of dolphin here in South Florida) and most of all, it's fun.  Let's face it. Doing an actual SPORT/ACTIVITY is always more fun than lifting anonymous weights.

KV: What is one piece of advice you can provide to someone who is working on their fitness goals?

JA: Find something you love doing, and keep doing it.  The BEST exercise for you is one that you know you'll do the rest of your life!

KV: Alright let’s get to the best part, coffee! What do you typically drink and can you speak to the benefits of drinking coffee?

JA: I love drinking brewed coffee.  With 100 mg or more of caffeine per cup, java will increase mental alertness and boost your workout performance.  Also, coffee is one of the world's healthiest beverages.  Regular consumption can decrease the risk of diabetes as well as various cancers."

On that note, I am making a pot of coffee right now! If you are interested in learning more from Dr. Antonio be sure to follow him on twitter @Dr.JoseAntonio and visit the ISSN website at www.sportsnutritionsociety.org

5 Fast & Fit Breakfasts

Mornings can be a challenge! Whether its kids, work, class, catching the train or bus, things get hectic! But do not let the craziness of the morning be your excuse for not having a fit-minded breakfast.  Start off on the right (or wrong) food nutritionally can be the dealmaker (or breaker) for the day.

Below I list out 5 Fast and Fit Breakfast ideas. Notice how each one of them has a source of protein. Protein is key because it helps keep you satiated and also suppresses the release of Ghrelin, the hormone in our body that tells us we are hungry. Protein is also a key building block for muscle, skin, and bones. Also make a note how each breakfast has a source of carbohydrates. Carbohydrates are the body’s main source of energy and after a night of sleep, it is important to refuel of the day ahead.

1.     Protein Shake: A quick and simple way to get in the nutrients you need in the morning. What’s great about a protein shake is that it is convenient and portable. You can drink it in the car or at the office.  Not sure you will have time to blend up a concoction in the morning? Make this ahead the night before and leave in the freezer (just don’t forget to grab it in the morning). By the time you get to work and settle in, the drink will have begun to thaw allowing you to drink it. A sample recipe for one of my favorite breakfast morning shakes is: 1 scoop Official MetRx Vanilla Protein Powder, 6 oz Unsweetened Almond Milk, 2 Tablespoon PB2, and Ice!

PB2 Protein Shake with Coffee = Perfect Start! 

2.     Egg Whites with Toast: For convenience you can buy the liquid egg white cartons. Simply pour in a frying pan over the stove. And in less than five minutes you can have a protein packed breakfast. Not enough time there? No biggie, hard boil eggs on Sunday and peel them right away. Store the eggs in a Tupperware in your refrigerator. It’s a simple fix to having protein in the morning. I typically eat 4-5 egg whites. The yolks are fine but if you are watching your cholesterol or trying to shed some lbs. leave the yolks behind. Couple your egg whites with a piece or two of Trader Joe’s Sprouted Bread. I recommend this bread because it has (-) impact carbs, meaning you won’t get too high of a blood sugar spike and will be having plenty of fiber!

3.     Oatmeal with Protein Powder: It’s super convenient to keep both of these ingredients at your desk. Pick up some packets of plain oatmeal (the flavored kind tends to have a lot of sugar).  Literally you can make this meal at your desk.  Make the oatmeal as usual (with hot water or unsweetened almond milk) and add in a scoop of your favorite protein powder. You may need to add more liquid to your desired frequency. Other tip for making this breakfast is to keep a bowl and spoon in your work drawer.  As for storing the protein powered, the tubs can be cumbersome. I like to pour mine in a gallon sized zip-block bag and keep the scoop in there.

4.     Low-Fat Cottage Cheese with Berries: Another quick and easy suggestion. To make the morning prep work even quicker, wash your berries ahead of time. Scoop out a cup of cottage cheese and toss those berries on top. Need a to go? Zip block makes great circular containers to put your cottage cheese in. I bring my berries along separately in a bag while transporting. Another solution is to keep a container of cottage cheese and berries in the office refrigerator.

5.     Protein Wrap: Another travel friendly option! Pick up some low carb wraps at the grocery store, I recommend any wrap where the net impact carbs are low, hence lots of fiber. Ezekiel brand has a good wrap. Cook up some egg whites similar to that of an omelet. Once eggs are cooked slide those puppies onto your wrap. Throw in some spinach, tomato, low-fat cheese, and wrap away. You create the same dish on two slices of that Trader Joe’s Sprouted Rye Bread as well. Think you’re pressed for time in the morning? Make it the night before and keep it in the refrigerator. 

9 Ways to Train Outside!

No Gym, No Weights, No Problem! Fall is the perfect time of year to take your training outside! The weather is great, the scenery is beautiful, and we can inspire others while being outside! This article provides a few ways I like to train outside, and hopefully you can find at least one that works for you!

1.    Stairs:

Honestly, these puppies are better than the stairmill! I have a love/hate relationship with my local outdoor stairs, the Exorcist Stairs (yup, the staircase filmed in the movie). There are so many ways to train on an outdoor staircase such as: hitting every step, skipping a step, two footed hops, and side lunging to name a few.  In any case, use caution on the stairs, especially if it is or has recently rained. I would use stairs on another day.

My favorite stairs, the Exorcist Stairs in Georgetown, DC. 

2.    Hills:

To me, one of the best rushes is achieved after a good set of hill sprints. Similar to sprinting on an incline, hills activate the glutes and hamstrings. Find your local hill, call up a group of friends, and set a weekly hill date to run or walk hills.

3.    Fields:

Nothing feels like being a kid again more than running as fast as you can in an open field. Living in DC, friends of mine would head down to the mall and sprint on the fields by the Lincoln. It was pretty liberating, even if the tourists did look at us funny! If you are lucky enough to have an open field by you, get out there and take advantage of it!

4.    Benches:

I love a good bench, and I am not talking about the one in the gym! There are so many ways to incorporate park benches into an outdoor workout. You can use them for for dips, incline pushups, decline pushups and step up variations! Next time you walk by a bench, don’t sit on it, step-up on it!

5.    Trails:

Whether for a run, a bike ride, or a walk, there is a therapeutic effect of being in nature. Take for example that 3-mile run on the treadmill, now place yourself outside with the green trees, chirping birds, and other runners smiling at you. It’s a little different then the drone of the treadmill.  I challenge you to get in at least one trail workout a week, allow yourself to be present and experience nature.

6.    Playground Equipment

Channel your inner child! Get back on those monkey bars! You can also use the bars for various pull-up and chin up variations. Next time you’re at the park with your children, or even if you don’t have children, get out there and play too! Bring a ball with you to play hoops, soccer, or kickball as well.

7.    Beach

Sprinting on the beach is a great workout for your calves, especially when done in the dry sand as well as walking lunges. You can easily throw together a great body-weight workout with just yourself and the sand. The combinations are endless!

8.    Pool/Ocean

Whether it’s laps in the pool or laps in the ocean one of the best ways to get in a total body workout are in the water! Not a swimmer, no worries! Grab a kayak, a surfboard, or a paddleboat and get active! Just remember to put on your sunscreen!

9.    Track

Heading over to your local high school track is a great way to get in exercise and way to build a sense of community. Be sure to check in with the school to make sure it is cool to use the track. Many schools do have times where the track is open to the community.

And there you have it, 9 ways to train outside without weights! No excuses, you have everything you need outside J! 

My favorite play to train outdoors back home in Westerville,  Hoover Dam

Tweet me your outdoor workout today @kelleyvargo #outdoorworkout

See you tomorrow,

Kel