Fitness Q & A: Lindsay Scheer

I admire the integrity and dedication of our next interview, Lindsay Scheer. Lindsay is, now, a professional Muay Thai fighter. We met when I joined Real Fighters back in 2006. She works harder than anyone and motivates everyone.

She's also incredibly talented and such a great person all around. I feel like myself, and the team, are better people and fighters because of her.

Here's what she had to say.

Amos:  Please introduce yourself. what you do, where you're from all that kind of stuff. 


Lindsay:My name is Lindsay Scheer. I have 2 jobs: I am a pediatric physical therapist and a Muay Thai Kickboxer…so that basically means I’m either with my kids or at the gym! I’m originally from Cincinnati, OH, but I’ve been living in Louisville, KY since 2003 when I came to the University of Louisville to play soccer. I transferred to Bellarmine University (a small Division 2 school in Louisville with an excellent PT program) and finished out my last 2 years of soccer eligibility and then continued there for graduate school. 


A:How did you get started as an athlete? How has that evolved into more than just a hobby?


L: I have been an athlete since I can remember. My parents got me started at a very young age just basically enjoying physical activity…I remember doing Gymboree classes with my mom, swim lessons, and of course starting rec soccer at about 4 years old. I also have an older brother and sister who were athletic, so I tried to keep up with them. I’ve done a variety of sports throughout my life, but the main ones have been soccer, gymnastics, and kickboxing. I would have to say that my athletics probably started to evolve into more than just hobbies when I was in eighth grade and I had to decide between pursuing soccer or gymnastics as I entered high school. At this time I had to evaluate which sport I had the most longevity in (I didn’t have the gymnast body type…I was about a foot taller than all of my teammates and I started to hit my feet on the uneven bars!) and came to the realization that I wanted to play soccer in college. In terms of kickboxing, I decided to pursue it more than recreation after I was finished playing soccer and trained for my first fight…I never thought I would have 30 fights and make it to being a professional fighter. 


A:A lot of people look for quick fixes, fad diets and such, what is your outlook on changing and maintaining a healthy diet? 


L:First off, I think that person needs to have a healthy outlook on who he/she is. As a fighter, my weight changes pretty drastically and at first, it was kind of difficult because I would weigh in and then want to stay close to the weigh in weight which is unrealistic, especially now as I’ve gotten denser and older! My actual weight is a lot heavier than what it appears. So I think that instead of focusing on a number, the person needs to focus on being healthy. I think once the concern is to be active and eat right, and not to stand on a scale, that person can relax and the pounds will start to shed. I also think that the person should make activity goals and “eating goals”…not weight goals. That is not to say that he/she should not chart the progress on a scale, but don’t put all the stock into the numbers! 

A:I can speak personally and say that there have been spells of lack of motivation, what keeps you motivated to maintain and progress? 


L:Honestly, I love what I do and that keeps me motivated. That is not to say that there are not days that I want to sit on the couch and eat oreos, but there is a time and place for that also. I think the most important thing to think about is that it gets harder the longer you wait to get started or take a break. Consistency is the most important thing when it comes to working out, and so even on the days I may not feel 100% motivated, I just tell myself to get in there and do something….something is better than nothing, and once you get the ball rolling, you may do more than you planned! Also, it is important to find some type of activity you like to do…that will make you more likely to stick with it!


A:How has being a female in a sports influenced your performance? 


L: I get asked that question a lot…especially considering I am a kickboxer. I have found that a great number of people have a hard time comprehending a female in a combat sport…even though it is 2011! However, I have always given the same answer no matter what sport I am participating in: I try very hard not to think of myself as a female in my sports…I think of myself as an athlete and a teammate – that way I am not holding myself to anyone’s standards but my own!


A:What other words of wisdom can you give our readers to encourage their growth and success in this type of lifestyle change? 


L:That it is just that…a lifestyle change! In order to make it work and achieve your goals, you have to be ready to make changes in your day to day life

Thank you so much, Lindsay for taking the time out of your busy schedule to answer questions. It really inspires our readers to hear your story. 

Interview: Garrett Watson

I love doing these interviews. Mostly because I get to talk to some of my favorite people involved in the fitness industry, that have also influenced my fitness goals.

This next interview was with a trainer near and dear to my heart, Garrett Watson. He is on my fight team and my first ever personal trainer. This guy kicked my butt. I was constantly challenged and he helped me out so much. He runs the most amazing bootcamps ever and if you want a trainer that listens to you and helps you reach those goals (and you live in Louisville), find this guy.

1) Please introduce yourself. What you do, where you're from all the good stuff. 
Hi, My name is Garrett Watson and my fitness business is called G-Fit. I am from Louisville KY. I would call my self a Fitness Professional. My first title that I ever held in the fitness business was a personal trainer, but over the last 8 years or so, my business has turned into so much more then personal training. Now I am Certified Strength and Conditioning Specialist (CSCS), Certified Personal trainer, Russian Kettlebell instructor (RKC), Certified TRX trainer, Level 1 Cross Fit instructor, and I am working to be certified through USA Weightlifting as a level 1 Sports performance Coach.


2) How did you get started as an athlete, trainer and coach? How has that evolved into more than just a hobby? 
Training all started for me after a severe tear to my PCL ligament during high school soccer . I had always been an athlete by rarely took it upon my self to train on my own. I would lift weights or run only if my team was made to do it. At that time, I didn’t understand the impact that the extra training could have on improving performance and overall well-being.Before my injury I was a perspective college soccer player. After the injury those dreams really became in question. It was know up to me to get what I wanted. I wanted to play in college so much that I trained hard every day. After rehabbing the knee, I dedicated my self to running, lifting, and reading everything I could about training the body. After awhile, I liked training for performance as much or more then the sport itself. I still played a lot of soccer but I also began to practice with the Louisville Rugby Team. Rugby was a natural fit for me and it really allowed me to use my knowledge of performance training to help transform my body into a more Rugby type frame.I move to Richmond KY to attend Eastern Kentucky University. I continued playing on EKU’s Rugby club team but never forgot my love for performance training. I soon became the consultant to all the players on the team and a lot of people around the campus. After graduating College with a criminal Justice degree I begin working on my first personal training certification. I was asked to stay on as the EKU rugby strength and conditioning coach. I loved that job and I never turned back after that. 

3)  A lot of people look for quick fixes, fad diets and such, what is your outlook on quick fixes?
There are no quick fixes. Fitness is so honest. There are so many things in life that my not give you a return or recognition for all your effort. Your work, your relationship, fanatical investments, etc my not yield a return for what you put into them. Fitness for the most part will. If you put a real effort into exercising and you put a real effort into regulating your nutrition then you will most of the time see some really good results. The notion that you can get what you want with minimal effort is almost offensive to me. There are no quick fixes, only hard work and discipline will get you what you want.


4) I can speak personally and say that there have been spells of lack of motivation, what keeps you motivated to maintain and progress?
 Personally I do not want to have any regrets. I do not want to look back at my life and think that I could have done better. If I put my best foot forward most of the time I should never have those regrets and I will be pleased with myself.


5) What are some basics steps to beginning a healthy lifestyle? 
Step 1- Set realistic goals and have a time frame for completion.Step 2- Give you an honest assessment of your successes and failures. Ask yourself why am I not meeting my goal? What realistic changes can I make to move toward success? Don’t sugar coat it because you’re only lying to yourself by doing so.Step 3- Get rid of everything that is jeopardizing your success. If you’re a sweets person, don’t keep sweets in the house. If you’re a drinker, don’t buy it and don’t put yourself in situations that you may fail. Don’t hang out with your drinking bodies. No one said it will be easy, but you can do it if you really want it. Also, it’s only for the time period you set up. At the end of that you can assess if it was worth all the trouble or if you are willing to continue the SACRIFICES that you have made for your healthy lifestyle.Step 4- Record everything. This is important for accountability and it can also be used to assess results. If you didn’t get the results you wanted, you can look back and see why you did get the results you wanted then you can always reproduce them if needed by doing what you did before.


6) What other words of wisdom can you give our readers to encourage their growth and success in this type of lifestyle change?


The Game is never over! I talk to so many people from former high school athletes to housewives who seem to think that they will never be able to be fit because they are a little older and the task seems overwhelming. They are really wrong with this thinking. The human body is amazing and it will respond to the training very well and it will get stronger and healthier if you just get started. We were made to exercise, not just for our first 20-25 years, but for our entire lives. Don’t worry about being 20 again; you should concentrate on being the best you that you can be. If you think like this and try to enjoy the pursuit of fitness, then I think you will be pleased with our results and yourself

Thank You so much, Garrett, for emailing back and forth with me. Also, thanks for the few years of training. Even though, I argued and fought you. 

You can check out Garrett's website, getgfit.com. 

I'm So Hungry!!!

I don't know about yall, but I'm a snacker. Part of the reason I've struggled with my weight. I never chose the right snacks.

Since I've started this journey, I'm much more conscious of what goes into my body. I started making much more of my own food, especially my favorite snacks to have on hand. I've mentioned several times in this blog that my schedule is insane, so all the food I eat has to be portable.

My morning snacks are usually a mix of fruit, grain and protein. Granola is my favorite way to get that.

I make this a lot. My brother requests it all the time. It's great as a cereal, yogurt topper, or by the handful.

My base recipe is fresh oats. Not quick oats or any of that. Fresh raw oats. I fill a mixing bowl and get to work adding the rest.

I add cashews, almonds, candies (if I have them), raisins, craisins, any other dried fruit and add it in.

When it comes to dried fruit, I go for organic and natural. Basically, read your labels. Don't get anything with names you can't pronounce. Deal?

Now, on the stove heat up a cup of maple syrup (real stuff) and a cup of honey. Let it boil for about a minute and add to your mix o' stuff.  Then spread onto a greased cookie sheets.

Place those cookie sheets in a preheated oven of 350. I usually bake it for 25 minutes, just keep an eye on it.

It's so delicious. I keep it in my desk drawer at work. Makes it easy to grab between clients and meetings.

Enjoy!

As If You Couldn't Get Enough Breakfast

I know I've blogged a couple times about breakfast. It's my favorite. Not just because of the health benefits, but because it's comforting to me. My mother makes the best breakfasts, especially around the holidays. Sausage bread, quiche, fresh fruit, all the good stuff.

A few months back, I hosted "Illinois Dinner" at my house. "Illinois Dinner" was created by my friends here in Nashville that have all relocated from somewhere in Illinois (I'm honorary because I went to college there). My best friend was in town, also from Illinois, so I thought it to be a great night to host. I made my favorite meal, breakfast.

Nice spread, huh? I made mini-versions of my mom's sausage bread, mashed sweet potatoes, pumpkin cinnamon rolls, and egg "cupcakes".

The pumpkin cinnamon rolls were my favorite. If they were healthy, I'd eat them daily. The recipe is way easy. 


Preheat oven to 375. 


1 can of pureed pumpkin (not PIE)
1 stick of butter
3/4 cup of brown sugar
3 tbsp. of cinnamon
1 tbsp. of nutmeg


Place all ingredients in a bowl and mash. Set aside.

• 1 cup warm milk (110 degrees F/45 degrees C)
• 2 eggs, room temperature
• 1/3 cup margarine, melted
• 4 1/2 cups bread flour
• 1 teaspoon salt
• 1/2 cup white sugar
• 2 1/2 teaspoons yeast

Mix dry and wet ingredients separately. Add dry ingredients to wet slowly to make dough. Roll out to desired size. Spread pumpkin mixture inside dough and roll. Cut into 1 inch rolls and place in a 9x12 greased baking pan. 

Bake for 40 minutes in the oven. 

I used a standard cream cheese frosting. And you get these!

They're dangerous. 

The Egg Cupcakes..Probably the easiest thing you'll ever make. 

I found the recipe on Pinterest. I thought it was clever because I could make these at the beginning of the week and just reheat every morning. Since my schedule is crazy and my breakfast is usually on the go. 

You just need egg beaters and whatever you fancy to fill them with. 

I used peppers, onions, salsa, black beans, cheese and some left over sausage. Fill each muffin cup with filler, then fill remaining space with egg beaters. They bake in the oven for 15 minutes. Pop out and eat. So delicious! The reheat so well. 

I hope this gives you a couple ideas for easy and delicious breakfasts. It is the most important meal of the day. 

Managing Vacations

Hey Yall. I know it's been awhile since I've made a post. I went on vacation and my job (mostly clients) don't enjoy that very much, so I've been busy..in so many words. I'm working on some interviews, I have to send out questions and make dates for those. There is more inspiration coming your way. Thanks for reading what Rita and I have to say. I'm thankful you want to share in this journey with us.

Now, for the subject of my post.

 My favorite thing to do ever is travel. I like to experience all different parts of my country and others. However, traveling comes with responsibility when you're trying to maintain a healthy lifestyle. A lot of tough choices. Some of these choices I don't like making, especially when the people I'm traveling with aren't making the same choices. It's hard to not eat what everyone else is eating. I have developed some tricks for traveling. I'm going to share them with you. First tip, while enroute. I pack food with me when I travel, even by car. This trip I got to take a plane, and I know airports can be such a temptation. I pre-made a breakfast and lunch. Both packed with protein and veggies. I bought bottled water in the airport, since you can't carry in liquids and I also bought unsweeted applesauce to fill up. I wasn't hungry at all.

This vacation was to Disney World, the happiest place on earth, but certainly not the healthiest. My family purchased the meal plan, which allowed one sit down and walk up meal. Which was great, however a lot of the options were not fantastic in a healthy way. There are a lot of buffets and large portions. For buffets, I always use dessert or salad plates. I get plenty to eat and I can manage the portions. At one buffet, the waiter stopped me on the way back to my table to let me know that they had bigger plates, that I didn't have to use the small ones. I giggled, glad he noticed my efforts. As far as other places, I usually chose fruit instead of fries or ordered from the kids menu. The kids menu have pretty decent sized portions. 

I don't want this to sound like you can't eat and have a good time while on vacation. I had a blast, but you don't want to fall off the wagon just to say you had a good time. You can enjoy what you eat and the memories you created at the same time. This was my niece's first trip; her smiles and giggles were way better than any fries or burger I could have ordered. 

 (this is my niece on her Minnie cell)

I had two friends text me daily to ask about my exercise and my food while I was on the trip. We walked A TON, so I didn't have to worry about that. The daily texts really helped me be accountable. It was encouraging to know that I had friends who cared about my progress too. This is not a journey you take alone. They also encouraged me to have fun and not worry so much about food; that helped making the better choice easier. 

I was able to fit on roller coasters for the first time in years. I didn't have to get an extender for seatbelts and I was able to sit next to someone. I was so happy that I could actually enjoy and not just watch. That's a victory in itself. 

P.S. You can treat yourself while on vacation. I saved on meals so I was able to have ice cream with my niece and go drink around the world in Epcot. 

Art is created in experimentation.

I relish trying new things.  I love the feeling of making something new, or unique; even if it's not new to me.  Just recently, I recalled on a video I watched months ago.  It was beautiful, serene, and it made me reflect on all of the reasons why I love to bake.



beet cake from tiger in a jar on Vimeo.


For me, cooking is a different animal.  Cooking is fierce and fiery, and it requires that you stay on your toes.  It demands every minute of your attention until your creation is complete.  Baking, I've observed, is more serene.  I feel at ease when I'm sifting flour, or whipping butter.  I derive a certain amount of peace from the methodical movements, and the precise calculations that are demanded of you when you're baking.


But in this precision, I love the opportunity to experiment.

Going off of the beautiful video from Tiger In a Jar, I decided to try my hand at a chocolate cupcake whose main ingredient was pureed, cooked, beets.

Beets.

In chocolate cake.

Blasphemous, I'm sure to some of you, but the beets only made me want to have a go at the recipe all the more.  I assembled all of my ingredients, laid them out like a live television show, and I got to baking.

*I will say this much, I used to think that the quality of what I used could be compromised for cheaper ingredients, because, let's face it, my entire life exists on a budget.  But I have learned there are just a few things, if you want success in baking, that you should never skimp on. 

Vanilla, friends.  Vanilla.  Remove "imitation vanilla flavor" from your vocab.  Trash it - you don't want it.*

As I was blending all of the ingredients together, I was almost giddy when I saw the brilliant deep red color of the batter.  If you've ever had any contact with beets, you know they stain.  Everything.  So I was excited at the possibility of having a delicious new take on red velvet.

Friends, it was pretty close.  But my beautiful crimson batter ended up turning a rich, chocolate brown in the oven.  But never fear, thanks to Tiger In a Jar and some sifted icing sugar, I had delicious treats to test out on my friends and family.

The consesus??

Delicious, and chocolatey!  I was even able to be part of my friend Emily's first beet experience :)  I would say, it was an over-all success.

**If you have the opportunity, please visit Tiger In a Jar - they are immensely talented people**

--Rita

Inspiration

...can happen when you realize that the food in your fridge is about to go all kinds of rank. 

I had two success stories this week, of recipes that I threw together, so that my delicious fresh veggies wouldn't fall by the wayside.

I had a package of perfectly good button mushrooms that needed to get used up.  At least, they were pretty good a few days before I realized that I needed to use those bad boys up.  A few didn't make the cut. 

I wish I could give you all a recipe, but honestly, I chopped up the mushrooms, made a bechamel sauce, added yellow peppers, s&p, onion and garlic, and voila! Instant pasta dinner :)

~~~~~~~~~~~~~~~

On a more successful note (and one where I can give you all a wonderful recipe!), I made an AMAZING Sweet Tomato Chutney the other night that I'm incredibly proud of.

It ended up being as thick as honey, and syrupy sweet while still retaining an amazing spicy bite from the garlic and cayenne, and a tang from some red wine vinegar that hit the back of my tongue.

I realized that my heirloom tomatoes I bought from the market a few weeks ago were reaching their peak, and they had to be used.

It was a shame to be boiling down beautiful (and expensive!!!) heirlooms, but I think the sweet tomato flavor really added to the overall flavor of the chutney.  For a recipe like this to work, all the ingredients need to be fresh, and taste like they're supposed to taste.  Otherwise, the symmetry of all the flavors, working together to produce a delicious end product would all fall flat.

Sweet Tomato Chutney

• 1lb Fresh Tomatoes, chopped into 1in pieces
• 1/2 head of garlic, peeled and coarsely chopped
• A 1in piece of ginger, peeled and coarsely chopped
• 3/4 cup red wine vinegar
• 3/4 cup sugar (this is a sweet chutney, so the sugar is needed, but experiment with less, if that is a preference)
• 1 tsp salt
• 1/4 tsp cayenne pepper (or to taste)
• 1 tbsp golden raisins

Put chopped tomatoes, 1/2 cup of the vinegar, and sugar and salt into a non-metallic** pot and bring to a boil. 
Meanwhile, in a food processor or small chopper, place garlic, ginger, cayenne and remaining vinegar and puree till smooth.
Once your tomatoes come to the boil, stir in the garlic paste and turn down the heat to a low simmer.

This is where the recipe is left in your capable hands.  What you're waiting for is some of the liquid to evaporate and the sugar and vinegar to begin to caramelize and thicken the mixture.  For me, it took over 2hrs for this to happen.  You don't want to rush the process, because you could burn your chutney, and the last thing you want is charred tomatoes and sugar stuck to the bottom of your pot.  On the other hand, use your judgement, and if you need to increase the heat, do so in small increments. 

Once you can stick a spoon into the chutney and it keeps a film on the spoon, turn off the heat and let it cool.  It should look like thick honey once you're finished. 

My favorite way to use it?  Spread it on a crusty baguette with some sharp Vermont cheddar and honey glazed ham!

**please use a non-metallic pot if you can, because the acid in the tomatoes will react with the metal because of the long cooking time.  I used glass and had amazing success!

Happy Cooking!
--Rita

I am unmoveable...

...about my coffee.

I am particular, I have my favorites, and there is a time and place for every type of coffee.  My standards are exceedingly different if I'm camping as opposed to me making a cup of coffee on my day off to sit and enjoy with a book.

All things are not equal.  All coffee is not Folgers.

Clockwise from Left are my ultimate coffee indulgences:
Astro Coffee - Nestled in the strip on Michigan Ave across the street from the abandoned train station in Corktown, Detroit, Astro is my go-to place on Sunday afternoons. The coffee is great, but try the amazing food that is prepared with incredible attention paid to flavor and balance, and simplicity.

Cafe 1923 - In Hamtramck, this tiny shop of Holbrook is cash only, and features local art, a variety of drinks, and maybe the BEST atmosphere for a coffee shop I've ever enjoyed.  Please, come to Hamtramck, eat Polish food, and get some coffee :)

Commonwealth - Planted firmly in downtown Birmingham, Commonwealth established itself as one of the few artisan coffee shops around the Metro-Detroit area, and they aren't going anywhere.  My favorite, the C-Latte, a delicious rich latte made with a "shot" of sweetened condensed milk!

And last, but not least...

Abraço - Nope, not in Michigan, but on the Lower East side of Manhattan, in NYC, this store-front doesn't look like much, but believe me...I've never had better coffee.  Best $12/lb espresso I've ever bought 2lbs worth of :)

All of this shameless promotion to say, that I don't mess when it comes to my beverages.  But it's almost fall, and I too, fall prey to the delicious, dreaded, amazing yet temporary...

 Pumpkin  Spice Latte

Double tall, 2 pump, soy, no whip PSL, 140degrees, with froth and nutmeg on top.

Thanks :)

But I'm obviously demanding, and I generally irritate baristas, plus I'm budgeting at the moment, (both my wallet and my waist), so this drink isn't prudent in my life at the moment.  The remedy?

Make my own, silly!!!

I have so many ideas floating around in my head for re-creating drinks, dinners, desserts, side-dishes!!!  The possibilities are endless.  For me, food is art.  I love eating a delicious meal and going home and trying to replicate it.  For me, it's a challenge. 

So that's my weekly homework for myself - to create what I love and crave, in my own kitchen!  What do you all make that is a stand in for your favorite splurge treats??

--Rita

Post Workout Treat

This week has been really crazy at work. I've had to drive all over the great state of Tennessee and sit in courtrooms for like 5 hours a day. I usually work out in the morning, however this week hasn't allowed for that; instead I've been going to the 7:45-8:45 boxing class. That puts me home at about 9pm and that's way too late for a full meal.

My dinner this week has been protein packed, fruit and veggie filled smoothies. I love these smoothies. I don't follow a recipe, I just throw things into my personal blender. My grandma gave me a single-serving blender for Christmas, and it's my favorite kitchen gadget.

Last nights was 1/2 cup of Soy Chocolate Milk, a cup of peach soy yogurt, frozen bananas and a few pieces of frozen fruit.

I usually buy 2 bunches of bananas at the grocery. One I eat and the other I cut up and freeze. I add them to smoothies for extra creaminess, or that banana cream recipe I posted not too long ago. I usually use chocolate milk. A) It's chocolate and yummy. B) I read in a fitness magazine that it's the best to drink after workouts. My morning and post-workout smoothies don't differ too much. I usually use Vanilla milk in the morning and add a little peanut butter.

I drink smoothies a lot, because of their portability and because I always fill full afterwards. It's an easy way to get all of your fruits and veggies in, protein and calcium too.

I hope that all of you have a fabulous holiday weekend. Plan something outside & remember to eat well!

sometimes, i can't help myself

Rita and I have neglected our post of working on this blog. We both apologize. Rita, like she stated in the last entry, started a new job. She's been praying like crazy for something full time, and she got it! I'm writing this entry from work...on a Sunday. I'm a therapist at a boys residential facility. My hours suck, and includes the occasional weekend. We promise to be back on top of things this week. I'm working on some more interviews with trainers and athletes. We're working on recipes and what's next for Sift Happens.

To the point of my entry.

This is a picture of the inside of my freezer. You'll find some fresh fruit, frozen for smoothies, freeze pops and six containers of ice cream. I live with two other girls, and we all share a love for frozen dairy product. It's our comfort food of choice, it's something to cure a bad day.

I heard about Arctic Zero brand while watching Hungry Girl on the Cooking Channel. It's 150 calories a pint....a PINT. Plus 14 grams of protein. I decided to give it a go. Like many of you, I can eat a pint in a sitting. I try to buy single serving ice creams because of that. I don't like to measure when all I want is ice cream.

It's not horrible, but Arctic Zero definitely isn't ice cream. It is great, however, for those days you want to have a great smoothie or something like that. It didn't fulfill my need for ice cream. The strawberry was the best of the two flavors I tried.

My advice: buy single serving sizes. Most of the ones I get are only 5-6 points a serving. It does the job without feeling guilty.

Don't feel guilty about enjoying food. I think that's what hurt me in the past. I always felt like I had done something wrong because I ate something. Now, I started making things treats. Like ice cream. There are plenty of great yogurt and ice cream places around Nashville. I decided to make them something that I treat myself to instead of keeping it in my house all the time.

I hope your Sunday finds you well. Plan out your week of nutrition and fitness, be on top of your game.

How does one's life get so out of hand?  My life has been crazy lately.  I just started a new job, and I'm trying to get my life on a schedule.  Amy's job is incredibly difficult.  It takes an amazing person to do what she does.  All that, and she still travels home to be with her family on the weekends.  We both have ridiculous lives, but in different ways.  For me, amidst all of the bustle, the hardest thing to remember is to take care of myself.  Take today for example:


Did I get take out for lunch today?  Yes.

Was it a grilled veg sandwich with black beans, a citrus sauce and a limeade?  BIG YES!

Do I feel bad about not eating something I made for myself, that was from organic veggies and hand-picked by local farmers.  Meh. Not really.

Today, I want you to remember to have no guilt.  We were meant to eat.  We eat to live.  And if I'm eating, it better be delicious.

Don't have regret.  Even if you get that 10,000 calorie fast food "value" meal, just remember that tomorrow is another day, and all we accomplish when we beat ourselves up over what we've eaten, good OR bad, is to slowly chip away at our self-esteem.  Eventually, all that chipping will leave you with rubble.

There are no take-backsies.  Digestion is forever :) So don't worry about that little "bump" in the culinary road, just think ahead to your next meal time, and start planning for a healthier option.


Selective amnesia will always eventually make you feel like death.  Aka, be intentional.  Fast food makes me feel like murder.  But it tastes so good during.  Pride doesn't come before the fall...greasy, salty, fatty-fat fast food comes before the fall.  Don't forget how awful you felt the last time.  Make a post-it if you have to.  I take notes on my hands sometimes.  Don't judge me.  It's effective; unsightly, but effective.

**And for the record...I ate a piece of chocolate cheesecake for dessert tonight.  It had 22 grams of fat.  It was delicious :)


--Rita

Fitness Q&A-Brent Weedman

Interview Time AGAIN!!! This week is one from my dear friend and teammate, Brent Weedman. This guy is brutal in the ring. I'm inspired by his dedication and proud to call him friend. He's is another who has a career reliant on health and fitness. Helps keep the entire team, at Real Fighters, and all competition on their toes.

Amos:Tell the readers who you are/what you do/ location/etc.

Brent: My name is Brent Weedman and I'm a prize fighter currently employed with Bellator Fighting Championships on MTV2.

A:How did you started as an athlete and coach? 

B:  My father has always been active and athletic, and so growing up my younger brother and I were in love with sports and other physical activities. My father also ran a Karate school when I was young, so martial arts were ubiquitous at our house and I really took to it. When I was 8 or 9 I started competitive Judo, and my family would load up a big van every weekend to drive to another tournament! I'm still focusing primarily on my own career in fighting, but my long term goal is to teach fulltime and share with other people all of the benefits of martial arts!

A:What' your advice to those beginning their fitness lifestyle?

B: My advice is to those just starting on the fitness path would be not to focus on the *fitness* part. When you're at the bottom of a long flight of stairs, and all that's at the top is your "goal weight," that makes for some psychologically challenging workouts! Exercising when you're tired and hungry sucks, and if all you have to concern yourself with is "fitness for the sake of fitness" you won't be able to distract yourself. Instead if you choose a sport or activity that interests you (and preferably is brand new to you!) then the activity becomes the focus and weight loss/health the side effect! Grab a local newspaper and find a sport/martial art/cycling club to join! That way you have the friendship, accountability, and most importantly enduring motivation to continue for the long run! (Oh, and one day you'll remember to step on a scale and realize you've 'accidentally' lost weight)

A:A lot of people look for quick fixes, fad diets and such, what is your outlook on changing and maintaining a healthy diet?

B:Most diets and fitness plans are worthless for one simple reason: they aren't realistic for the long haul. I'm reminded of my wife's coworker who is on some rehashed version of the ultra low carb high protein diet. Her lunches will be egg whites and protein bars, and all I can think is "That's cool. Talk to me in 6 months." Look at what you're doing RIGHT THIS MINUTE and assess the following: "Is this lifestyle sustainable? Can I do this next week/month/year?" I'm not saying there aren't times when you buckle down and get more strict with yourself, but that's different than doing the same  difficult diet and mind numbing exercise day after day. As for my diet, I try to make the foods I eat as high quality as possible. What I've learned thru experience (and there seems to be some emerging research backing this idea up) is that when most people eat foods that have a low nutrient density they tend to eat more. Just look at how many people we all know that just seem to eat and eat and eat but are still clearly unhealthy and malnourished! When you eat nutritionally dense foods  and your body has the micronutrients it needs, it will send out less hormones to signal hunger. Of course will power is still needed, but let me be the voice of experience in saying that focusing on nutrient density makes this MUCH easier!

A:How do you keep yourself healthy?

B:Well the most obvious answer is my job keeps me healthy!! When I'm training for a fight I will exercise everyday, and 5 or 6 of those days are 2-3 sessions. This sounds like a lot, but remember mine is a very rare case. I don't have another job, and so I see it as my responsibility to train as much as possible while paying special attention to my recovery time. But before somebody cites my earlier answer and cries "Unsustainable!" let me clarify by saying I disagree! The Dept of Health and Human Services, Mayo Clinic, and myself are in agreement...exercise everyday. Now exercise doesn't mean run a marathon, but the habit of doing something active every single day of your life is a good one. When I started trying to create a streak of workout days in a row I used a technique I learned about from an interview with Jerry Seinfeld. Find a large desk or wall calendar and choose a task you want to complete everyday (EG 30 minutes of something sweaty!). Each day you complete the task, you mark a big X through that day with a black marker. Soon you'll have a very conspicuous chain going, and the longer it goes the harder it will be to break! So when you're tired from work and you thing you'll just skip one, you'll see that chain with all those Xs, and all of a sudden 30 minutes against weeks of hard work seem a little less intimidating. 

A:I can speak personally and say that there have been spells of lack of motivation, what keeps you motivated to maintain and progress?

B: Motivation is the big problem for all of us, it seems! I'm going to sound like a broken record here, but here it goes...

Because my love is martial arts, and martial arts is a rabbit down a whole you will spend your whole life chasing and never see 1% of the total, motivation isn't a huge issue for me. I'm won't say there aren't individual sessions that I don't have to talk myself into when I'm exhausted, but I love more than anything putting my Jiujitsu gi on and practicing the theories I've dedicated my whole life learning. This is why I recommend a "hobby" over simply seeking fitness. A little tip, though, for those days when you look at the clock and say "well, I'd have to leave now to make the gym...and I don't really feel like going..." Somebody once told me that you will never regret a workout you decided to do, but you'll almost certainly regret one you skipped. So when I'm on my couch, I just tell myself "Suck it up for 2 hours, and then when your done you'll get to sit back down here having accomplished something!" Works for me!

A:What other words of wisdom can you give our readers to encourage their growth and success in this type of lifestyle change?

B:Changing yourself physically is one of the deepest experiences I think you can have in this short life. It's such an intimate process dealing with your own body, what goes into it and how it works. But to me it feels like moving a large stone: at first you are going to lean into that boulder with all your might, gritting your teeth with tears streaming down your face as the seeming inevitability of the task seems to creep over you. But then that rock will move a little (5 lbs)...then a little more (3 lbs)....then your getting your feet moving, little choppy steps at first but it's moving (6 lbs)...then the momentum comes. And when the momentum comes you're going to see firsthand that some of the happiest and healthiest chemicals known to humans are produced by your brain when you exert yourself to exhaustion. The momentum...the free brain drugs...it's awfully addicting after a while!!




*** He also recommends :

Nutrient Density

www.drfuhrman.com

Only by eating an assortment of natural foods that are nutrient-rich, can we access these compounds and protect ourselves from the common diseases that afflict Americans. Our modern, low-nutrient eating style leads to an overweight population with common diseases of nutritional ignorance and medical

"I don't believe in low-fat cooking." Nigella Lawson

Of course you don't, Nigella. I'm betting your hair is naturally that gorgeous, and you don't "believe" in hair products...

*humph*

Well, I believe in all kinds of cooking.  I think there is something to be said for the philosophy, "eat what you want in moderation," but sometimes, understanding where the moderate line begins and ends is the tricksy bit.

I do agree with Nigella.  I think "low-fat/fat-free/low-carb/no-carb/no-sugar/I think it's actually made of paper" diet food is doing more harm than good.  We get hypnotized into think that low-fat means we can eat twice as much, or that the weird 14-letter names of the chemical sugar substitute components in our packaged foods are really good for us.

My new mantra: If it doesn't come from the earth or eat from the earth, I don't want it.  *Mind you, I definitely just ate a granola bar.  The Valley of Nature made it...not me.  It was delicious.  I'm a work in progress :)

So...this will be a weekly thing.  We want to help you out.  We are giving you one recipe for each day of the week.  Maybe some days it will be a beverage, others it will be breakfast.  No matter what the recipe, we stand by the promise that these recipes will have fresh ingredients, interchangeable bits (for you's out there with the allergies), and if eaten in moderation, they will never hurt you :)  We are going to prove to you that cooking is fun.  It's simple.  And it's way more delicious than a Sonic Corn-Dog!

I bet Nigella would love us :)

--Rita

I laughed so hard reading this intro. I agree with Rita. I'm sure everyone on the Food Network or the Cooking Channel are practically perfect in everyway..grr. I do the whole "clean eating". Lots of fruits, veg, lean protein and such. I don't buy processed foods, even my 'fruit roll ups' are organic and all natural. I always thought to eat this way, I would have to make a lot more money than I do now. It's not true. Buy what's in season. A lot of my food is quick prep stuff. My lifestyle is very busy, like many of you, so I don't want to spend a lot of time in the kitchen.

--Amos


Monday:
Mornings can be rough...so start your day off with a delicious smoothie!
Simple Strawberry/Banana Smoothie!

• 1/2 frozen banana
• 3-4 fresh or frozen strawberries
• 1/4c milk 
• ice
• 1 heaping scoop of protein powder* (if that's your thing...)

I just dump everything in my blender at once.  It's not fancy.  I vary the amount of ice and milk depending on if I want something really creamy, or thin and more drinkable.  

I usually use frozen fruits because it gives body to the smoothie, but feel free to use whatever you have! 

*Sometimes I have pretty early mornings and an entire meal just doesn't happen for me, so I like to boost my smoothies and shakes with a little protein powder, because my smoothie frequently takes the place of my breakfast "meal".  I really love a vanilla ice-cream flavored whey protein, but if you use supplements like that, find something you like and drink up!


Tuesday:
Hummus Buffalo Shrimp Tacos:
What you'll need:

• Shrimp
• Corn Tortillas
• Hummus (any flavor-I use Red Pepper)
• Veggies
• Buffalo Hot Sauce
• Pepper Jack Sheese

First: Cook Shrimp
Second: Toss Shrimp together in a bag with Buffalo Sauce
Third: Heat up corn tortillas
Fourth: Assemble Tacos and Enjoy!

You can add Ranch Dressing and celery if you'd like. I love spicy food, so I don't bother.

Wednesday:
Turkey Sausage Veggie Polenta

I'm usually a grits girl. I am from Kentucky, it's what we do. Just to switch things up a bit, I use polenta. My mom used to make these sausage/cheese grits that I know are responsible for my hips and thighs. This is a healthier and tasty version.

• Polenta
• Turkey Sausage
• Vegetable Mix (onions, peppers, garlic, etc)
• Salt
• Pepper
• cheese (for topping)

First: Make polenta according to package directions.
Second: Cook up turkey sausage  in a skillet.
Third: Cook up veggies in a skillet, preferably the one used for the sausage. I use onions, peppers, garlic, corn and even some black beans for extra protein.
Fourth: Mix Polenta, Sausage and Veggies together and serve. I sprinkle a little cheese on top. Pepper Jack is my fav.
Fifth: ENJOY!


Thursday:
Pineapple--Green Tea

• 12oz pineapple juice
• 1 empty ice cube tray
• 2 green tea bags (or 2tsp loose green tea)
• 2C water, divided

Well ahead of time, pour the pineapple juice into the ice cube tray and freeze.

Take 1C of the water, bring to a boil over high heat.

Pour over the tea/tea bags and let steep 3-4min.  Remove the bags or strain, and let the tea sit till it comes to room temperature to help prevent the tea from getting cloudy.

Add the remaining 1C of water, cold, to the tea.  Pour in a container and refridgerate.

When ready to serve, pour in a glass w/2 pineapple ice cubes!


Friday:
Banana Cream!!!

I. Love. Ice. Cream. My friend, Terri, is an amateur boxer & she sent me this recipe for ice cream using a banana. Yes, a banana.

• Banana
• Milk
• Flavor of your choice (pb, berries, etc)

First: Freeze a chopped up banana. I usually freeze mine overnight.

Second: Add banana to blender. Then add half cup of milk. I use almond milk, but you can use skim/2%/whatever you like.

Third: Add your flavors. I use peanut butter, berries, cinnamon, whatever I fancy.

Fourth: Blend. It should be the consistency of  soft-serve ice cream.

Fifth: Enjoy!!!



Saturday:
Pizza-Night!!!! (bet you've never had this kind of pizza before....)
Bresaola and Arugula pizza with Parmesan shavings

• store bought pizza dough (read/ask for specific instructions if there is additional preparation for the dough)
• 2oz bresaola (If you find this difficult to locate, Trader Joe's sells it.  So don't fret!)
• 1 small bunch fresh arugula (or any peppery green you can find)
• 5tbsp extra virgin olive oil
• 1oz Parmesan shavings
• salt

Preheat your oven to 500 F.

Roll/stretch out dough into something that resembles a 9in circle (give or take).  Brush with the olive oil and bake for 20-25min, or until crust is lightly golden.

Take the dough out of the oven, spread the bresoala on top, drizzle with oil, and pop back into the oven for 2-3min MAX!  **You want to head the meat through, but not crisp it up.

Once the meat has been heated through, lay the arugula on top, sprinkle with salt and a little more EVOO, and the shaved Parmesan.

Voila! Pizza con Bresaola y Rucola :)

Sunday:
My take on a delicious iced-treat.
Thai Coffee
*I LOVE Thai coffee; sweet, creamy, iced. Delicious.  But sometimes you just want hot coffee.  So here's my alternative "hot" version of a delicious favorite.

• 8oz brewed hot coffee
• 1tbsp condensed milk
• cinnamon to taste
• 1/8tsp vanilla extract

Make your coffee to the specifications of your particular brewer of choice.  I make a nice strong espresso in my Moka Pot and add hot water (an Americano).

Stir in vanilla once coffee is made to give a nice flavor, then stir in 1tbsp of condensed milk.  You can always add more or less milk to taste, but it gives the coffee a sweet and creamy flavor.  Sprinkle with cinnamon, if you like that kind of thing.  It's delicious!

**Do you want this iced?  Just make a double brew of hot coffee, pour over ice, and add the ingredients in the same way!

Fitness Q&A: Eric Haycraft

Rita and I thought it would be fun to post some interviews from people we knew who we deemed "experts" in the fitness field. Neither of us are experts, or even that experienced in the fitness arena.

I knew who our first interview should be. His name is Eric Haycraft and my Muay Thai coach and friend for the last four years. Even though I've relocated to Nashville, Eric is still a call/text away for any questions or encouragement. I've yelled and cursed at this guy, he's seen me cry, he's seen me be successful. He's the best coach I've ever had.

He taught me to never give up. Even if I failed, to always, always keep going.

Here's his interview:

1.Tell the readers who you are/what you do/ location/etc.
I am Eric Haycraft, a retired professional kickboxer and Muay Thai fighter. For the last fifteen years I have been devoting all my focus on developing myself as a coach and using that to build a successful team of fighters. I run a gym for anyone to learn and partake in kickboxing and Muay Thai in my home town of Louisville, KY.
2.How did you started as an athlete and coach?
I grew up in a sports household as a child although I was the odd child out back then. My father lived for sports, he coached just about everything he could and my brother played just about everything he could. My sister was also an active athlete in youth, following cheerleading from optimist leagues to high school. While I dabbled in basketball, I was very much not an athletic minded person. I was very active outdoors and i was an avid bicycle rider. It was quite by mistake that I came across martial arts but once I did, I have never looked back. I had found my niche as an athlete and now all these years later I am the only athlete in my family.
3.What is your advice to those beginning their fitness lifestyle?
I think the first thing is to acknowledge that fitness must be a part of every one's life. Everyone thinks of fitness as a tool for weight management but it really is much more important than that. Our bodies are machines that are made of many different systems. All of these systems are completely interrelated. Our mental health and ability to cope with stress rely a great deal on healthy physical activity. Our ability to process sugars and fats are controlled by physical activity. Our sleep cycles and energy systems, sexual function, mental alertness all are influenced by healthy physical activity. Once everyone understands and appreciates these facts, it becomes clear that making time for activity is just as important as making time to eat!

The best advice I could offer when it comes to beginning a fitness lifestyle is for everyone to try and remember what is was like to be a kid. When we were young we played! We could not drive so we ran, skipped, and rode our way to friend's houses. Many of the games we played required us to jump, run and climb. To us it was playing but if we were to write down the activities today we would see they were many of the things we pay top dollar to a trainer to show us!

For a great number of people exercise for the sake of exercise is just not an enjoyable pass-time. So I would suggest to find activities that can be fun. Get out and play! Kick ball, soccer, frisbee, hiking, and a shameless plug, kickboxing are all activities that will give you a great workout. Best of all since it is playing a game, you can pass time with the distraction of recreation!
4.A lot of people look for quick fixes, fad diets and such, what is your outlook on changing and maintaining a healthy diet?
Every single year someone asks me what i think about a new diet that has popped up. Generally these are never really new, just repackaged. It is the American way to find a quick, easy solution to everything. Every person will find some combination of eating habits and food formulations that work best for them. However, I have always tried to be a realist, and the simpler you can keep things the more likely you will be to stick with them! On a basic level everyone learned about the food groups in grade school. Everyone knows whether or not the items they are eating at any point in the day are good or bad for them. I always suggest people start very simple. Radical changes are set ups for failure. Drop fast foods first. It is the easiest thing to do and it is so rewarding. We all eat fast food from time to time and we all feel guilty for doing it. Dropping it from your diet is an easy step towards taking control. Drink more water! How many meals do you just drink water with? We drink tea, sodas, beer and all sorts of other things but not enough water.

Making small changes like this may not seem like much. But if you make them permanent changes, you are developing the skills to make future permanent changes. That's the key really....permanent changes!

5.How do you keep yourself healthy?
I have an unfair advantage with my job. I work every day as a trainer for aspiring kickboxers and folks that want to use kickboxing for fun! It is a very physical job. Working with my gym family keeps me moving all day long. And the best part is......I'm working out all day and never even think about it!

6.I can speak personally and say that there have been spells of lack of motivation, what keeps you motivated to maintain and progress?

Like I said, I have a bit of an unfair advantage with my job. But my job requires me to stay active. I know for my trainees one advantage we have is that it is the game we play that gets the focus. And playing that game is all about physical activity! When you can focus on things like getting faster and kicking harder, it sets goals that are much more interesting than weight loss or maintenance.

7.What other words of wisdom can you give our readers to encourage their growth and success in this type of lifestyle change?
If you get involved with some sport or activity it will make all your other exercise endeavors make more sense. If you play basketball, then a little extra treadmill time helps your ability to keep up running up and down the floor. That little extra incentive sometimes makes it easier to focus than when it is only about weight.

If you have not picked up on it yet, I am a big advocate of playing some sport on some level! Not only is it mentally rewarding, it covers your fitness needs as well. And fitness begets fitness so get your shoes on and go out and play!

 

Seriously one of the greatest coaches and biggest inspiration in my life. I hope you found his tips helpful. He's got a wealth of knowledge to share.