Saturday, July 24, 2010
New Name and Look
The OBPD Fitness Committee has decided since this program is an unofficial program and is 100% voluntary it would be best to create a new name for ourselves and our blog. Along with the new name our blog will take on a new look. The layout will be updated and color scheme changed to reflect our new focus. The new name and layout will be in place on Sunday August 1st in anticipation of our launch on August 2nd. The archives section will remain and old old material will be available there. New postings, topics and layout will hopefully be easier to read and to navigate. For those wondering about the new name...........you'll find out when the blog is in place!
Blog Access
With the highly anticipated launch of our revised blog, access will be restricted to law enforcement personnel only. In order to access the blog you will need to sign in with an e-mail address. The e-mail address MUST be a work e-mail address as this is the easiest way for me to verify your LE status. You will need to provide this to me no later than 7/31 in order to ensure you have immediate access to the blog on its launch date. As this blog is currently open to the public I will not be providing my e-mail address on this post. Those of you in the community know how to get in touch with me. I look forward to hearing from you soon.
Friday, July 23, 2010
On Schedule...
We are on schedule for the August 2nd launch of the revised Oak Brook Police Department blog page. The blog page is unofficial and participation is 100% voluntary. As such, it's likely the revised page will have a name commensurate of our unofficial status.
Our new, broader focus, will be Officer Survival. Our intent is to reinforce your pillars of survivability: Mindset, Tactics, Fitness & Firearms. Because we'll be talking tactics, access to the page will be controlled. Any department member interested in viewing the blog must sign up to participate. Jason W. will be letting you know how that can be accomplished.
It is our hope that you will participate in our 30 Day Fitness Challenge. It will be exactly that... a Challenge! You can prepare for this challenge by determining your one repetition maximum weight load for the following exercises: thrusters, deadlifts, flat bench & overhead squat. Whether it's the 25lb. curl bar or the larger 45lb. bar fully loaded with plates. Finding it out now will save you time later as certain exercises will be based on a set percentage of your one rep max.
The "Challenge" itself has been structured in such a way as to expose you to as many different exercises in as many different formats as possible, while consistently working each muscle group. This will be a three day on / one day off workout format in which no two days will be the same. All of the equipment you will need can be found in "The Cage".
We hope to see you there!
Our new, broader focus, will be Officer Survival. Our intent is to reinforce your pillars of survivability: Mindset, Tactics, Fitness & Firearms. Because we'll be talking tactics, access to the page will be controlled. Any department member interested in viewing the blog must sign up to participate. Jason W. will be letting you know how that can be accomplished.
It is our hope that you will participate in our 30 Day Fitness Challenge. It will be exactly that... a Challenge! You can prepare for this challenge by determining your one repetition maximum weight load for the following exercises: thrusters, deadlifts, flat bench & overhead squat. Whether it's the 25lb. curl bar or the larger 45lb. bar fully loaded with plates. Finding it out now will save you time later as certain exercises will be based on a set percentage of your one rep max.
The "Challenge" itself has been structured in such a way as to expose you to as many different exercises in as many different formats as possible, while consistently working each muscle group. This will be a three day on / one day off workout format in which no two days will be the same. All of the equipment you will need can be found in "The Cage".
We hope to see you there!
Thursday, July 22, 2010
Tuesday, July 20, 2010
Pill-Free Pain Beaters
I have arthritis in both knees, but my left knee has additional issues (primarily cartilage loss). The arthritis is basically from wear & tear, old age, and pretty much developed from years of carrying extra weight. With the help of my Orthopedic Doctor (a sports medicine doctor out of Elmhurst specializing in knees and shoulders), I have learned a lot over the past few months about my knees (and knees in general). He personally has had his knee scoped, so he knew exactly how to coach me through mine.
I recently read a Dr. Oz article pertaining to knees (and joints), and his advice is consistent with the advice I received from my Orthopedic Doctor (as well as from my Physical Therapist). Dr. Oz provides us with some “pill-free pain beaters”:
Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee (lateral compartment of the patellofemoral joint). Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen: More than half of the people with cartilage breakdown are under age 65.
Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees. The caveat: Vigorous exercise = good for the knees. Vigorous exercise that causes a joint injury = really bad for the knees. Don't overdo it.
Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3s from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation.
I used to live on Ibuprofen (600 mgs - 3 times a day). Now, I very rarely will take 400 mg - 1 time a day (as there have been a few isolated incidences where I over did a workout and my knees were not too happy!) As it regards supplements, I take glucosamine sulfate, omega 3’s and fish oil (as recommended by my doctor). Additionally, I found a nice product called “Inflamma-Less” (an all-natural herbal supplement). The bottle reads “More Than Just a Joint Formula! Promotes Tissue and Muscle Comfort & Flexibility”. If you would like more information on this, I have a couple of brochures.
Dr. Oz also provides us with “5 Foods Your Joints May Love”:
Strawberries: Why? They are packed with vitamin C. Some studies suggest vitamin C may stymie the progression of osteoarthritis and the accompanying cartilage loss. Other good C sources: oranges, peaches, and red bell peppers.
Olive oil: You know how the Tin Man's joints loved oil? Well, your joints may love olive oil just as much. Research shows that polyphenols in olive oil may help reduce inflammation in the body -- always a good goal if you have arthritis.
Salmon: This fish is loaded with two joint-soothing nutrients: vitamin D and omega-3 fatty acids. If you are deficient in D (and many adults are), boosting your intake could help with osteoarthritis pain and disability. And omega-3 fatty acids have long been promoted by health experts for their anti-inflammatory qualities.
Green tea: This brew is brimming with antioxidants called catechins, inflammation quieters that could delay cartilage damage in people with arthritis.
Leafy greens: The more plant-based foods you add to your diet, the better it probably is for your joints. A Mediterranean-style diet that emphasizes fruit, nuts, and veggies may help quiet inflammation. (Leafy greens also happen to be rich in vitamin K, a nutrient that seems to play a role in osteoarthritis prevention.)
I hope you find this information helpful!
I recently read a Dr. Oz article pertaining to knees (and joints), and his advice is consistent with the advice I received from my Orthopedic Doctor (as well as from my Physical Therapist). Dr. Oz provides us with some “pill-free pain beaters”:
Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee (lateral compartment of the patellofemoral joint). Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen: More than half of the people with cartilage breakdown are under age 65.
Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees. The caveat: Vigorous exercise = good for the knees. Vigorous exercise that causes a joint injury = really bad for the knees. Don't overdo it.
Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3s from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation.
I used to live on Ibuprofen (600 mgs - 3 times a day). Now, I very rarely will take 400 mg - 1 time a day (as there have been a few isolated incidences where I over did a workout and my knees were not too happy!) As it regards supplements, I take glucosamine sulfate, omega 3’s and fish oil (as recommended by my doctor). Additionally, I found a nice product called “Inflamma-Less” (an all-natural herbal supplement). The bottle reads “More Than Just a Joint Formula! Promotes Tissue and Muscle Comfort & Flexibility”. If you would like more information on this, I have a couple of brochures.
Dr. Oz also provides us with “5 Foods Your Joints May Love”:
Strawberries: Why? They are packed with vitamin C. Some studies suggest vitamin C may stymie the progression of osteoarthritis and the accompanying cartilage loss. Other good C sources: oranges, peaches, and red bell peppers.
Olive oil: You know how the Tin Man's joints loved oil? Well, your joints may love olive oil just as much. Research shows that polyphenols in olive oil may help reduce inflammation in the body -- always a good goal if you have arthritis.
Salmon: This fish is loaded with two joint-soothing nutrients: vitamin D and omega-3 fatty acids. If you are deficient in D (and many adults are), boosting your intake could help with osteoarthritis pain and disability. And omega-3 fatty acids have long been promoted by health experts for their anti-inflammatory qualities.
Green tea: This brew is brimming with antioxidants called catechins, inflammation quieters that could delay cartilage damage in people with arthritis.
Leafy greens: The more plant-based foods you add to your diet, the better it probably is for your joints. A Mediterranean-style diet that emphasizes fruit, nuts, and veggies may help quiet inflammation. (Leafy greens also happen to be rich in vitamin K, a nutrient that seems to play a role in osteoarthritis prevention.)
I hope you find this information helpful!
Sunday, July 18, 2010
Time to prepare
After taking some extended time off from The Cage.....I have decided to jump back in with the Prison Workout #1. I'm through the first two workouts and realized how much I've missed it.
With Lt. Cates spearheading this new Officer Fitness Program, I wanted to make sure I get back into a healthy lifestyle to get the most out of it. I'm excited for this new journey, and I hope you are as well!
I will be posting my results from the PWO on the board, feel free to help motivate me along and post your results if you jump in and join me in this program!
With Lt. Cates spearheading this new Officer Fitness Program, I wanted to make sure I get back into a healthy lifestyle to get the most out of it. I'm excited for this new journey, and I hope you are as well!
I will be posting my results from the PWO on the board, feel free to help motivate me along and post your results if you jump in and join me in this program!
Logo
Hey all.....I have a friend who does graphics as a profession. I asked him a while ago to come up with a basic logo design for us to work with for T-shirts, poster, etc. It took a while as I said this is his profession, and he has been very busy. He sent me some ideas and we narrowed it down to the one posted on the board in The Cage. Take a look at it and let me know what you think? He can tweak it. He showed it to me in Blue and Light Gray also.
Tuesday, July 13, 2010
Officer Survival Program
This is an opportunity for a professional and personal life change. Will you seize it?
On June 30th, we were asked this question …. Have you been thinking about it? I have. There are two key words that jump out at me ….. “opportunity” and “seize”. Using Microsoft Word’s Thesaurus tool, here’s some other meanings of these two words:
Opportunity = chance, prospect, opening
Seize = take control of, take advantage of
Using the above Thesaurus meanings and changing the above question to a statement, here’s what I came up with:
This is a CHANCE for you to TAKE CONTROL OF your professional and personal life.
The hard part to TAKING CONTROL OF is admitting you don’t have control. As humiliating for me as it was, I had to admit my eating was out of control ….. how else do you explain an extra 55 to 60 pounds! The humiliation still haunts me to this day ….. if only I had the courage to post a fat picture of me (humiliation at its best)!
But there’s a positive side to experiencing humiliation …. It’s the driving force that keeps me running in the other direction ….. HONOR.
If you want to be “Officer X”, here’s your opportunity.
If you are “Officer X”, here’s your opportunity to help your peers.
Humility to Honor ….. it’s a trip worth taking!
On June 30th, we were asked this question …. Have you been thinking about it? I have. There are two key words that jump out at me ….. “opportunity” and “seize”. Using Microsoft Word’s Thesaurus tool, here’s some other meanings of these two words:
Opportunity = chance, prospect, opening
Seize = take control of, take advantage of
Using the above Thesaurus meanings and changing the above question to a statement, here’s what I came up with:
This is a CHANCE for you to TAKE CONTROL OF your professional and personal life.
The hard part to TAKING CONTROL OF is admitting you don’t have control. As humiliating for me as it was, I had to admit my eating was out of control ….. how else do you explain an extra 55 to 60 pounds! The humiliation still haunts me to this day ….. if only I had the courage to post a fat picture of me (humiliation at its best)!
But there’s a positive side to experiencing humiliation …. It’s the driving force that keeps me running in the other direction ….. HONOR.
If you want to be “Officer X”, here’s your opportunity.
If you are “Officer X”, here’s your opportunity to help your peers.
Humility to Honor ….. it’s a trip worth taking!
Crazy 8's workout
This probably won't be too challenging for most, but this is what I decided to do today:
AFAP 8 rounds:
8 KB swings
8 Air Squats
8 Reverse Crunches (or any other ab exercise like situps)
8 pushups
AFAP 8 rounds:
8 KB swings
8 Air Squats
8 Reverse Crunches (or any other ab exercise like situps)
8 pushups
Monday, July 12, 2010
Brain Workout (Thought For The Week)
There is no real failure…there is no real success….only actions and results. Stop judging yourself and just do what you know you need to do. As the worst action, is taking none at all.
Friday, July 9, 2010
Speaking of Metabolism ...
In a recent newsletter I received from Fitness Magazine, one of the topics discussed was “metabolism”. Here are some “new metabolism-boosting strategies” provided in one of the articles:
1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.
2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!
3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.
4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!
One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...
Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.
Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!
http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html
1. Become a Spice Girl. Capsaicin, the compound that gives chili peppers their hotness, lights a fire in your metabolism as well as on your tongue. Recent research indicates that eating one tablespoon of red or green chilies can give you a temporary metabolic spike of up to 23 percent! To increase your fat-burning potential, chop up some chilies and add them to a meal an hour before working out. Other great options include cayenne, white pepper, black pepper and jalapenos, according to Robyn L. Goldberg, a registered dietitian based in Los Angeles.
2. Always eat breakfast. According to a study published in the American Journal of Epidemiology, participants who did not eat breakfast and rev their metabolism early in the day gained two times more weight over time than those who did!
3. Skip the cosmo. A study at the University of California, Berkeley revealed that having just two alcoholic beverages could slow fat-burning by up to 73 percent! Your liver converts the alcohol into acetate and starts using that as fuel instead of your fat stores. Limit your imbibing for best fat-burning results.
4. Don’t skimp on sleep. There is a direct link between metabolism and circadian rhythm – your daily pattern of activity versus rest – according to a new study from the University of California, Irvine. Findings suggest that maintaining a proper sleep pattern – between six and eight uninterrupted hours a day – and a clean, healthy diet play a key role in maintaining an elevated and healthy metabolism. Lack of rest and sleep disruption can lead to obesity-related illness and accelerated aging, so turn off the television and go to bed already!
One “old” metabolism-boosting strategy is EXERCISE! The Cardio will give you an immediate metabolic boost and the Strength Training will provide your body with a continual metabolic boost throughout the day. I workout alone and have been in a rut trying to come up with new workout ideas to stay motivated and to get better results. Well, I’m pleased to advise that my rut is over …… thanks to a post on Trinity Training’s website! Free group workout sessions being held right next door at Ty Warner Park in Westmont ...
Their workouts are challenging, but can always be scaled or adjusted to each person’s fitness levels. It is an encouraging group that expects you to bring a win-at-all-costs attitude. However, even with its intensity, it is a motivating and accepting group that believes a community of committed people of all fitness abilities is synergistic.
Click on the link below for full details. I’ve attended two sessions so far, and I will be attending a third session today after work!
http://trinitytraining.blogspot.com/2010/06/group-workouts-ty-warner-park-westmont.html
Monday, July 5, 2010
Brain Workout (Thought for the Week)
While science is looking for a “cure”, the rest of us should be living with “prevention” (and not expecting for a magic pill to bail us out, it’s our responsibility to stay in good health…not your doctors).
Wednesday, June 30, 2010
A Disturbing Trend...
On June 29th two Tampa Police Officers were brutally killed in the line of duty. They weren't killed while intervening in a robbery or pursuing a murder suspect, they were killed while attempting to take an offender into custody on a misdemeanor warrant for writing worthless checks.
Eighty-eight law enforcement officers have been killed in the line of duty since January 1st. Nearly 50% of those officers have been killed in violent encounters. This is the first increase (year-to-date) since 2007.
We've dedicated this blog to improving the individual officer's level of fitness. And while I don't know that we have necessarily succeeded, I do realize that our focus has been far to narrow.
So pass the word, we're re-tooling.
Our focus will be broader. We will attempt to provide you with the tools needed to increase your survivability on the street. Fitness will continue to be the base but we will re-enforce that foundation with tactics and firearms.
Our mantra: Fitness - Tactics - Firearms - Survival
Contributing to the program is voluntary. Participating in the program is voluntary. And I guess even the decision to blindly leave your survival to luck is voluntary. But here's a reality check that may be difficult to read. Every officer on this department has at one time or another said to them self, "If I am ever in a fight I want Officer X there with me." Are you Officer X? Are you the officer that your peers want to take into the fight? Or are you the officer that your peers hope is no where near them when the punch is thrown or the shot is fired? If you are that officer, realize you've been named. Whether car-to-car or quietly in the mind of a single officer, you've been tagged as a marginal asset at best (better have you there than no one at all), or worse, a survival liability (you'd get me killed).
I challenge you not to be the liability.
Here's what you can expect from us:
Eighty-eight law enforcement officers have been killed in the line of duty since January 1st. Nearly 50% of those officers have been killed in violent encounters. This is the first increase (year-to-date) since 2007.
We've dedicated this blog to improving the individual officer's level of fitness. And while I don't know that we have necessarily succeeded, I do realize that our focus has been far to narrow.
So pass the word, we're re-tooling.
Our focus will be broader. We will attempt to provide you with the tools needed to increase your survivability on the street. Fitness will continue to be the base but we will re-enforce that foundation with tactics and firearms.
Our mantra: Fitness - Tactics - Firearms - Survival
Contributing to the program is voluntary. Participating in the program is voluntary. And I guess even the decision to blindly leave your survival to luck is voluntary. But here's a reality check that may be difficult to read. Every officer on this department has at one time or another said to them self, "If I am ever in a fight I want Officer X there with me." Are you Officer X? Are you the officer that your peers want to take into the fight? Or are you the officer that your peers hope is no where near them when the punch is thrown or the shot is fired? If you are that officer, realize you've been named. Whether car-to-car or quietly in the mind of a single officer, you've been tagged as a marginal asset at best (better have you there than no one at all), or worse, a survival liability (you'd get me killed).
I challenge you not to be the liability.
Here's what you can expect from us:
- A 90 Day Program
- A request for committee members (retention of old - addition of new).
- A revised blog site.
- E-mail notifications of blog updates (opt-in).
- A signed letter of commitment from you to you (sounds silly but only you can hold yourself accountable).
- A weekly firearms challenge that targets fundamental weapons handling skills.
- A weekly tactical tip or tips based on real world occurrences.
- A 30-day "functional fitness" program (a one time shot to get you started).
- Health tips.
- Equipment and training.
When can you expect all this?
Our Officer Survival Program will be up and running on Monday, August 2nd. The success of the program will be evaluated on Monday, November 2nd. If at that time it is determined the program has failed to achieve an acceptable level of participation - it will be discontinued.
This is an opportunity for a professional and personal life change. Will you seize it? Or will you be a survival liability to yourself and your peers?
Tuesday, June 29, 2010
Why Cardio Alone Doesn't Cut Fat
Cardio can be the worst thing for cutting fat when it isn’t paired with weight training.
Your muscle determines your metabolism.
If there isn’t any food to fuel the body, the metabolism slows down.
Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. Cutting carbs will decrease your performance physically and mentally.
These are some “highlights” to an article I just read. Please take time to read this article in its entirety. It’s a real “wake-up” call to all those people (mainly women) who do so much damage to their metabolism due to over-cardio exercising and under-eating in an effort to lose weight (over-exercising and under-eating are NOT lifestyle changes!).
Two things I personally take away from this article (first the positive):
Weight training was always a part of the equation in my weight loss efforts (in addition to cardio and improved eating habits). I didn’t have an understanding of the importance of building muscle until it came time to my foot surgeries when I had to temporarily drop cardio from the equation. I didn’t re-gain any weight because I had (unknowingly) created a metabolism based on muscle and good eating habits.
The second take away from this article (the negative):
I need to let go of my carbohydrate “fears”. Don’t get me wrong, there are definitely some carbohydrates which we all should fear (i.e. sugar, white bread, etc.), but I should start increasing my “good carbs” (i.e. more fruits and vegetables) because they are good for my muscles (which in turn is good for my metabolism).
Read and learn!
http://articles.elitefts.com/articles/training-articles/why-cardio-alone-doesnt-cut-fat/
Your muscle determines your metabolism.
If there isn’t any food to fuel the body, the metabolism slows down.
Carbs will keep your muscles hydrated, making you feel like your muscles are bloated, hence the name carbohydrate. Cutting carbs will decrease your performance physically and mentally.
These are some “highlights” to an article I just read. Please take time to read this article in its entirety. It’s a real “wake-up” call to all those people (mainly women) who do so much damage to their metabolism due to over-cardio exercising and under-eating in an effort to lose weight (over-exercising and under-eating are NOT lifestyle changes!).
Two things I personally take away from this article (first the positive):
Weight training was always a part of the equation in my weight loss efforts (in addition to cardio and improved eating habits). I didn’t have an understanding of the importance of building muscle until it came time to my foot surgeries when I had to temporarily drop cardio from the equation. I didn’t re-gain any weight because I had (unknowingly) created a metabolism based on muscle and good eating habits.
The second take away from this article (the negative):
I need to let go of my carbohydrate “fears”. Don’t get me wrong, there are definitely some carbohydrates which we all should fear (i.e. sugar, white bread, etc.), but I should start increasing my “good carbs” (i.e. more fruits and vegetables) because they are good for my muscles (which in turn is good for my metabolism).
Read and learn!
http://articles.elitefts.com/articles/training-articles/why-cardio-alone-doesnt-cut-fat/
Saturday, June 26, 2010
Brain Workout (Thought for the Week)
Don’t have a vision of you 30lbs lighter in 30 days, have a vision of you healthy and lean in 1, 10, 25 years…that will keep you on track for life (as I can’t tell you how many people are always trying repeatedly to lose the same 15+ lbs they seem to lose/regain year after year).
Saturday, June 19, 2010
Brain Workout (Thought for the Week)
Perfection is an illusion, it means there is some final destination to be achieved (and disappointment to be had if you don’t get there). Strive for living daily instead, not trying to achieve a goal that your happiness is depending on. Your happiness is now.
Friday, June 11, 2010
Cocktails Under 200 Calories
Not only do I encourage you to drink responsibly from a legal standpoint, but also from a health standpoint! With Summer time comes fruity cocktails which can quickly add calories (and Carbohydrates). Although the sugar content is not listed, fruit obviously has sugar which affects insulin levels. Therefore, if you choose to have one of these fruity cocktails, I would suggest eating some protein with it to keep insulin levels balanced.
Personally, I choose my calories/carbohydrates/sugars sparingly, therefore, I do not opt for any of these cocktails. However, if I did, I would choose the Strawberry-Coconut Daiquiri.
Blueberry-Lime Margarita
INGREDIENTS
2 cups ice
1 cup frozen blueberries
1 cup blueberry nectar
1/4 cup seltzer
2 tablespoons frozen limeade
1 tablespoon lime juice
3 ounces tequila, optional
1 lime wedge
Coarse salt
DIRECTIONS
1. Combine ice, blueberries, blueberry nectar, seltzer, limeade, lime juice and tequila, if using, in a blender and blend until smooth. Rub rim of 2 glasses with lime wedge and dip in salt. Divide the margarita between the prepared glasses and serve.
NUTRITION FACTS
Calories 125, Total Fat 1 g, Sodium 14 mg, Carbohydrate 29 g, Fiber 2 g, Potassium 147 mg.
Island Limeade
INGREDIENTS
3 cups boiling water
1/3-1/2 cup sugar
1 1/4 cups freshly squeezed lime juice
6 ounces dark rum
DIRECTIONS
1. Combine boiling water and sugar to taste. Stir until the sugar dissolves; chill. Add the lime juice to make limeade. Fill 4 tall glasses with ice and divide the rum among the glasses. Top with the limeade. Non-alcoholic variation: Omit the rum.
NUTRITION FACTS
Calories 182, Sodium 7 mg, Carbohydrate 23 g, Potassium 93 mg
Watermelon Gin Fizz
INGREDIENTS
5 cups diced watermelon, divided
6 ounces gin, divided
8 tablespoons lime juice, divided
1 1/3 cups ginger ale, divided
Lime wedges, for garnish
DIRECTIONS
1. Freeze 1 cup watermelon for garnish. Puree the remaining 4 cups watermelon. Strain; divide the juice among 4 ice-filled glasses.
2. Top each with 1 1/2 ounces gin, 2 tablespoons lime juice and 1/3 cup ginger ale. Garnish with the frozen watermelon and lime wedges. Non-alcoholic variation: Omit the gin.
NUTRITION FACTS
Calories 153, Sodium 4 mg, Carbohydrate 14 g, Fiber 1 g, Protein 1 g, Potassium 180 mg.
Blueberry Ginger Bellini
INGREDIENTS
1/2 cup blueberries
1 tablespoon minced ginger
1 tablespoon sugar
Juice of 1/2 lemon
2 cups blueberry juice
1/2 cup sparkling wine, divided
DIRECTIONS
1. Mash blueberries with ginger, sugar and lemon juice. Add blueberry juice and let steep for at least 5 minutes. Strain; divide among 4 champagne flutes. Top each with 1/2 cup sparkling wine.
NUTRITION FACTS
Calories 185, Sodium 23 mg, Carbohydrate 25 g, Protein 1 g, Potassium 25 mg.
Campari, Grapefruit & Pomegranate Cocktail
INGREDIENTS
1 1/2 cups grapefruit or orange juice
1 1/2 cups pomegranate juice
1 1/2 cups ice cubes, plus more for serving
3/4 cup Campari
6 twists of orange zest, or 6 thin slices of seedless orange
DIRECTIONS
1. Combine grapefruit (or orange) juice, pomegranate juice and ice cubes in a blender. Blend until the ice is very finely chopped and the mixture is foamy and pale pink. Transfer to a pitcher and stir in Campari. Serve over ice, garnished with a twist or slice of orange.
NUTRITION FACTS
Calories 145, Sodium 5 mg, Carbohydrate 26 g, Potassium 213 mg
Strawberry-Coconut Daiquiri
INGREDIENTS
2 1/2 cups chopped fresh or frozen (not thawed) strawberries, (about 12 ounces)
3 tablespoons sugar
2 tablespoons lime juice
3 cups ice cubes
3/4 cup coconut-flavored rum, such as Malibu (see Variation, above)
DIRECTIONS
1. Combine strawberries, sugar and lime juice together in a blender. Blend until smooth. Add ice cubes and rum and blend until frothy. Transfer mixture to a pitcher and serve.
NUTRITION FACTS
Calories 112, Sodium 3 mg, Carbohydrate 12 g, Fiber 1 g, Potassium 113 mg
Salty Chihuahua
INGREDIENTS
Coarse salt, (optional)
4 ounces tequila, divided
2 ounces orange-flavored liqueur, such as Cointreau, divided
3 cups grapefruit juice, divided
4 grapefruit slices, for garnish
DIRECTIONS
1. Wet the rims of 4 glasses and coat with coarse salt (if desired); fill the glasses with ice. Pour 1 ounce tequila and 1/2 ounce liqueur into each. Top each with 3/4 cup grapefruit juice and stir. Garnish with a slice of grapefruit.
NUTRITION FACTS
Calories 188, Sodium 3 mg, Carbohydrate 23 g, Protein 1 g, Potassium 303 mg
Pomegranate Cosmos
INGREDIENTS
2 1/4 cups pomegranate juice
2 1/4 cups vodka
1 cup lime juice
3/4 cup Cointreau, or Grand Marnier
1/4 cup ginger juice, (see Note)
2 tablespoons sugar, preferably superfine bar sugar, plus more for the rims
Strips of lime zest, for garnish
DIRECTIONS
1. Mix pomegranate juice, vodka, lime juice, Cointreau (or Grand Marnier), ginger juice and sugar in a large pitcher.
2. For each drink, fill a cocktail shaker halfway with ice, add 1/2 cup Cosmo mix, and shake until the shaker turns frosty and cold. Dip the rim of a martini (or highball) glass into water and then in sugar (to "sugar the rim"). Strain the drink into the martini glass (or over fresh ice in the highball glass). Garnish with a twist of lime zest, if desired.
Tips:
Note: We use bottled ginger juice (pressed gingerroot) to add the taste of fresh ginger without the work of mincing or grating. Use it to flavor drinks, stir-fries, marinades or anywhere you'd use fresh ginger. Find it in specialty stores or online at gingerpeople.com.
MAKE AHEAD TIP: Prepare through Step 1 and refrigerate for up to 1 day.
NUTRITION FACTS
Calories 188, Sodium 4 mg, Carbohydrate 17 g, Potassium 107 mg.
Bloody Mary with Shrimp
INGREDIENTS
22 ounces reduced-sodium V8
1 teaspoon horseradish
1 teaspoon Worcestershire sauce
1 tablespoon lemon juice
Freshly ground pepper, to taste
3 ounces vodka, optional
Ice cubes
4 cooked shrimp
DIRECTIONS
1. Shake V8, horseradish, Worcestershire sauce, lemon juice, Tabasco, pepper and vodka, if using, in a large glass jar with a tight-fitting lid. Fill two tall glasses with ice and divide the Bloody Mary between the glasses. Garnish each drink with 2 shrimp.
NUTRITION FACTS
Calories 78, Sodium 284 mg, Carbohydrate 17 g, Fiber 3 g, Protein 2 g, Potassium 681 mg.
Personally, I choose my calories/carbohydrates/sugars sparingly, therefore, I do not opt for any of these cocktails. However, if I did, I would choose the Strawberry-Coconut Daiquiri.
Blueberry-Lime Margarita
INGREDIENTS
2 cups ice
1 cup frozen blueberries
1 cup blueberry nectar
1/4 cup seltzer
2 tablespoons frozen limeade
1 tablespoon lime juice
3 ounces tequila, optional
1 lime wedge
Coarse salt
DIRECTIONS
1. Combine ice, blueberries, blueberry nectar, seltzer, limeade, lime juice and tequila, if using, in a blender and blend until smooth. Rub rim of 2 glasses with lime wedge and dip in salt. Divide the margarita between the prepared glasses and serve.
NUTRITION FACTS
Calories 125, Total Fat 1 g, Sodium 14 mg, Carbohydrate 29 g, Fiber 2 g, Potassium 147 mg.
Island Limeade
INGREDIENTS
3 cups boiling water
1/3-1/2 cup sugar
1 1/4 cups freshly squeezed lime juice
6 ounces dark rum
DIRECTIONS
1. Combine boiling water and sugar to taste. Stir until the sugar dissolves; chill. Add the lime juice to make limeade. Fill 4 tall glasses with ice and divide the rum among the glasses. Top with the limeade. Non-alcoholic variation: Omit the rum.
NUTRITION FACTS
Calories 182, Sodium 7 mg, Carbohydrate 23 g, Potassium 93 mg
Watermelon Gin Fizz
INGREDIENTS
5 cups diced watermelon, divided
6 ounces gin, divided
8 tablespoons lime juice, divided
1 1/3 cups ginger ale, divided
Lime wedges, for garnish
DIRECTIONS
1. Freeze 1 cup watermelon for garnish. Puree the remaining 4 cups watermelon. Strain; divide the juice among 4 ice-filled glasses.
2. Top each with 1 1/2 ounces gin, 2 tablespoons lime juice and 1/3 cup ginger ale. Garnish with the frozen watermelon and lime wedges. Non-alcoholic variation: Omit the gin.
NUTRITION FACTS
Calories 153, Sodium 4 mg, Carbohydrate 14 g, Fiber 1 g, Protein 1 g, Potassium 180 mg.
Blueberry Ginger Bellini
INGREDIENTS
1/2 cup blueberries
1 tablespoon minced ginger
1 tablespoon sugar
Juice of 1/2 lemon
2 cups blueberry juice
1/2 cup sparkling wine, divided
DIRECTIONS
1. Mash blueberries with ginger, sugar and lemon juice. Add blueberry juice and let steep for at least 5 minutes. Strain; divide among 4 champagne flutes. Top each with 1/2 cup sparkling wine.
NUTRITION FACTS
Calories 185, Sodium 23 mg, Carbohydrate 25 g, Protein 1 g, Potassium 25 mg.
Campari, Grapefruit & Pomegranate Cocktail
INGREDIENTS
1 1/2 cups grapefruit or orange juice
1 1/2 cups pomegranate juice
1 1/2 cups ice cubes, plus more for serving
3/4 cup Campari
6 twists of orange zest, or 6 thin slices of seedless orange
DIRECTIONS
1. Combine grapefruit (or orange) juice, pomegranate juice and ice cubes in a blender. Blend until the ice is very finely chopped and the mixture is foamy and pale pink. Transfer to a pitcher and stir in Campari. Serve over ice, garnished with a twist or slice of orange.
NUTRITION FACTS
Calories 145, Sodium 5 mg, Carbohydrate 26 g, Potassium 213 mg
Strawberry-Coconut Daiquiri
INGREDIENTS
2 1/2 cups chopped fresh or frozen (not thawed) strawberries, (about 12 ounces)
3 tablespoons sugar
2 tablespoons lime juice
3 cups ice cubes
3/4 cup coconut-flavored rum, such as Malibu (see Variation, above)
DIRECTIONS
1. Combine strawberries, sugar and lime juice together in a blender. Blend until smooth. Add ice cubes and rum and blend until frothy. Transfer mixture to a pitcher and serve.
NUTRITION FACTS
Calories 112, Sodium 3 mg, Carbohydrate 12 g, Fiber 1 g, Potassium 113 mg
Salty Chihuahua
INGREDIENTS
Coarse salt, (optional)
4 ounces tequila, divided
2 ounces orange-flavored liqueur, such as Cointreau, divided
3 cups grapefruit juice, divided
4 grapefruit slices, for garnish
DIRECTIONS
1. Wet the rims of 4 glasses and coat with coarse salt (if desired); fill the glasses with ice. Pour 1 ounce tequila and 1/2 ounce liqueur into each. Top each with 3/4 cup grapefruit juice and stir. Garnish with a slice of grapefruit.
NUTRITION FACTS
Calories 188, Sodium 3 mg, Carbohydrate 23 g, Protein 1 g, Potassium 303 mg
Pomegranate Cosmos
INGREDIENTS
2 1/4 cups pomegranate juice
2 1/4 cups vodka
1 cup lime juice
3/4 cup Cointreau, or Grand Marnier
1/4 cup ginger juice, (see Note)
2 tablespoons sugar, preferably superfine bar sugar, plus more for the rims
Strips of lime zest, for garnish
DIRECTIONS
1. Mix pomegranate juice, vodka, lime juice, Cointreau (or Grand Marnier), ginger juice and sugar in a large pitcher.
2. For each drink, fill a cocktail shaker halfway with ice, add 1/2 cup Cosmo mix, and shake until the shaker turns frosty and cold. Dip the rim of a martini (or highball) glass into water and then in sugar (to "sugar the rim"). Strain the drink into the martini glass (or over fresh ice in the highball glass). Garnish with a twist of lime zest, if desired.
Tips:
Note: We use bottled ginger juice (pressed gingerroot) to add the taste of fresh ginger without the work of mincing or grating. Use it to flavor drinks, stir-fries, marinades or anywhere you'd use fresh ginger. Find it in specialty stores or online at gingerpeople.com.
MAKE AHEAD TIP: Prepare through Step 1 and refrigerate for up to 1 day.
NUTRITION FACTS
Calories 188, Sodium 4 mg, Carbohydrate 17 g, Potassium 107 mg.
Bloody Mary with Shrimp
INGREDIENTS
22 ounces reduced-sodium V8
1 teaspoon horseradish
1 teaspoon Worcestershire sauce
1 tablespoon lemon juice
Freshly ground pepper, to taste
3 ounces vodka, optional
Ice cubes
4 cooked shrimp
DIRECTIONS
1. Shake V8, horseradish, Worcestershire sauce, lemon juice, Tabasco, pepper and vodka, if using, in a large glass jar with a tight-fitting lid. Fill two tall glasses with ice and divide the Bloody Mary between the glasses. Garnish each drink with 2 shrimp.
NUTRITION FACTS
Calories 78, Sodium 284 mg, Carbohydrate 17 g, Fiber 3 g, Protein 2 g, Potassium 681 mg.
Thursday, June 3, 2010
Don't Let the Name Fool You
www.crossfitmom.com
Don't let the name fool you. CrossFitMom contains scaled or compatible versions of the CrossFit Workout of the Day. This is a great starting point for those of you that are interested in CrossFit but have been intimidated by the weight, complexity or perceived duration of the workouts.
Don't let the name fool you. CrossFitMom contains scaled or compatible versions of the CrossFit Workout of the Day. This is a great starting point for those of you that are interested in CrossFit but have been intimidated by the weight, complexity or perceived duration of the workouts.
Wednesday, June 2, 2010
The Good, The Bad & The Ugly
Here's some information on "Fats" I obtained from fitnessmagazine.com:
The Good: Unsaturated Fats
Monounsaturated Fats
What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.
Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.
How much you need: Most of the fat you eat should be unsaturated, like MUFAs. "Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease," says Dr. Roberts.
Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy.
Where you'll find them: Omega-3s are primarily in fish like salmon, mackerel, and herring, as well as canola oil, flaxseed, walnuts, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish.
How much you need: Most of the polys you eat should be omega-3s. Too much omega-6 can lead to inflammation, which is linked to heart disease. Trade vegetable oil for olive and canola oils, and eat grass-fed beef and wild-caught fish.
The Bad: Saturated Fats
What they do: They raise cholesterol levels and increase your risk of heart disease.
Where you'll find them: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.
How much you need: Limit saturated fat to less than 10 percent of your total daily calories. One easy way to cut back: "Remove any hard fat you can see, such as the skin on chicken," says Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association.
The Ugly: Trans Fats
What they do: Made from unsaturated fat that's been chemically altered to prolong the shelf life of packaged foods, trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. "They 100 percent promote heart disease," says Dr. Gerbstadt.
Where you'll find them: In shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
How much you need: Zero. But know this: The FDA allows food manufacturers to claim that a product contains "zero trans fats" if one serving of it has 0.5 grams of trans fats or less. "That means if you eat more than one serving, you could be getting a gram or more," warns Dr. Gerbstadt. Before buying foods, check the ingredient labels for "partially hydrogenated vegetable oil" -- trans fats' sneaky pseudonym.
The Good: Unsaturated Fats
Monounsaturated Fats
What they do: These fats, known as MUFAs, raise good HDL cholesterol, lower bad LDL cholesterol, and protect against the buildup of plaque in your arteries. They also help prevent belly fat, according to research.
Where you'll find them: In olive oil and olives, canola oil, almonds, cashews, peanuts, peanut butter, sesame seeds, and avocados.
How much you need: Most of the fat you eat should be unsaturated, like MUFAs. "Just two to three tablespoons of olive oil a day can raise HDL levels and protect against heart disease," says Dr. Roberts.
Polyunsaturated Fats
What they do: In addition to lowering your LDL, these fats contain essential omega-3 fatty acids -- which boost brain function and may help strengthen your immune system and improve your mood -- and omega-6 fatty acids, which in small amounts can keep skin and eyes healthy.
Where you'll find them: Omega-3s are primarily in fish like salmon, mackerel, and herring, as well as canola oil, flaxseed, walnuts, and tofu. Omega-6s are in corn and safflower oil, corn-fed chicken and beef, and farmed fish.
How much you need: Most of the polys you eat should be omega-3s. Too much omega-6 can lead to inflammation, which is linked to heart disease. Trade vegetable oil for olive and canola oils, and eat grass-fed beef and wild-caught fish.
The Bad: Saturated Fats
What they do: They raise cholesterol levels and increase your risk of heart disease.
Where you'll find them: In meat and poultry, in dairy products like cream, butter, and whole and 2 percent milk, and in some plant foods like coconut and palm oil.
How much you need: Limit saturated fat to less than 10 percent of your total daily calories. One easy way to cut back: "Remove any hard fat you can see, such as the skin on chicken," says Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association.
The Ugly: Trans Fats
What they do: Made from unsaturated fat that's been chemically altered to prolong the shelf life of packaged foods, trans fats raise bad LDL and lower good HDL, increasing inflammation throughout the body. "They 100 percent promote heart disease," says Dr. Gerbstadt.
Where you'll find them: In shortening, margarine, doughnuts, french fries, and processed foods such as crackers, cookies, chips, and cakes.
How much you need: Zero. But know this: The FDA allows food manufacturers to claim that a product contains "zero trans fats" if one serving of it has 0.5 grams of trans fats or less. "That means if you eat more than one serving, you could be getting a gram or more," warns Dr. Gerbstadt. Before buying foods, check the ingredient labels for "partially hydrogenated vegetable oil" -- trans fats' sneaky pseudonym.
Thursday, May 27, 2010
Upcoming Events
With the summer months comes more opportunity to challenge yourselves. Here are a few Upcoming Events of interest.
Spartan 300 Challenge: This is the famous workout used to get the actors in shape for the hit movie 300. Hosted by Atlas CrossFit in Chicago. For the $60 registration fee you receive a 1 on 1 instructed 300 Workout, a shirt, raffle ticket, and post workout bar and brunch at Bull and Bear. For more information and to register click here.
Warrior Dash: This 3.17 mile run is loaded with twelve (12) obstacles that you will have to climb, jump, crawl, and slop through. This event is hosted by CPX Sports in Joliet, IL. For the $75 registration fee you will receive the opportunity to get filthy dirty and sweat like a warrior of old (as well as a cool looking viking helmet for the finishers). There are several members and friends of the OBPD Fitness Committee already registered. For more information and to register click here.
Men's Health URBANATHON and Festival: This 9 mile road race has 6 obstacle course stations staggered though-out. Taking place in Chicago along the lakefront the obstacles are located at well known points to include Navy Pier, McCormick Place and the Soldier Field stairs. Registration is $90 or $150 for a team of 3 to complete as a relay. For more information and to register click here.
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