Tuesday, August 24, 2010

Pilates on the Roller (with Pam)

Right now, along with studying to become a certified personal trainer, I'm working on websites. My first real live client is my Pilates instructor, Pam. I went to take pictures of one of her corporate Pilates classes here in Seattle. After shooting some pictures I joined the workout. I haven't been in Pam's class since... too long. It was great! I forgot how good I feel after a Pilates workout.

Pam uses the roller in many of her exercises. When I first started working with her I could barely stay on the roller. I found it very frustrating. But now my core is stronger and the roller gives great core stability benefits.


Core Work and Stretching
Shown at the right is a great beginners move on the roller. Begin the position by sitting up tall on your roller. Then on an exhale sink your tummy, and roll your body back onto the roller (both feet on the floor). Adjust your body if needed, so that your head and tail bone are both on the roller. Place your hands on either side of the roller. Point your toes. On an exhale pull from your abs to bring one leg into tabletop. Lower. Alternate. Move with your breathe. Inhale lower, exhale bring to tabletop. Keep hips, core and back stable. Please see this exercise and more at PilatesDigest.com.

Self Massage on the Roller (Myofascial Release)
I have my own roller at home and it's great not only for a great ab workout, but also self massage. You use your body weight to roll out your hamstrings, quads and calves. This article on Sports Fitness Advisor website explains more and also has some illustrated examples 'moves' for roller self massage.

Where to buy a roller?
I got my roller at Balanced Body Pilates. I just have the white one, you can buy a firmer one if you'd like. You can also find rollers at specialty running stores in your area.

Monday, August 23, 2010

Energy Shake for Breakfast: Recipe

I did a (very wimpy) detox this summer. Nothing crazy, no cayenne pepper lemon juice. Just cut alcohol, sugar, caffeine, gluten, meat and dairy for one week. Which for me, is crazy enough. The first two days I felt awful. Splitting headache, achy in general, tired...everything you'd expect from someone who drinks 2 cups of coffee a day, is a secret sugar addict, loves to end the day with a glass of Merlot. But by day three I was feeling normal, day four I felt great! I finished out the week and I really enjoyed the results. I had high energy, slept great, and lost a small amount of fluff.

Of course I've returned to coffee and red wine in moderation along with my 'all inclusive' diet. But there are a few things I've kept from the detox week and incorporated into my life.

One is a glass of lemon water first thing every morning. Second, I learned I can actually make my own salad dressing and marinades which I try to do more of now. Third, I have changed the way I see breakfast. I continue to make the morning energy shake. It keeps me full, it gives me energy and it's easy to make.

Morning Energy Shake

I don't really measure. But the key ingredients are
1. Rice Milk (1.5 cups)

2. Light Coconut Milk (1/2 cup)
3. Soy Protein Powder (or protein powder of your choice)
4. SuperGreens powder (something with Spirulina, etc)
5. Frozen fruit *mango and coconut milk are especially yummy together

Tip: Blend some of the rice milk and coconut milk with the powders first. Then add the fruit and a little more rice milk. The coconut milk really takes the edge of the taste of SuperGreens. And the berries make is cold and slushy-like.

Don't be scared of its green hue. It's actually quite delicious.

The detox I followed can be found here: Goop Detox It is from Gwyneth Paltrow's newsletter. The detox plan was created by Dr. Alejandro Junger. I didn't eat the chicken, only fish. I wanted to try a faux vegetarian approach. I ate salmon twice during the week.

Register Now for September Races

Races in Seattle and Tacoma Area - September 2010

Over the Narrows - Tacoma WA
This is the inaugural run! Be a part of it and enjoy beautiful views as you cross the bridge. Register at Active.com: Over the Narrows Race in Gig Harbor

When: September 4th, 8:30am
: Galaxy Theater Lobby 4649 Pt Fosdick Dr., Gig Harbor, WA. 98335
Length: 10 mile, 2 mile fun run/walk, free children's
10 Mile Run (with shirt)-$30
2 Mile Fun Run/Walk (with shirt)-$252 Mile Fun Run/Walk (no shirt)-$15
Swag: Ten and two mile runners receive a custom race medal and cool Tech T- shirt.
Prizes: Doesn't say

Bellingham Bay Marathon
Runners have called this marathon "the most beautiful marathon in the Pacific Northwest." There is a marathon, Half marathon, and 5k. A little something for everyone.

: September 26, 2010 (7:30am Marathon, 9:00am Half, 9:15am 5k)
Where: Bellingham Washington. There are two separate start locations, check out the Bellingham Bay Marathon official website for details.
Marathon *capped at 1,000: $95 July 1 - Sept 24, $125 Sept 25 - 26
Half *capped at 2,000: $70 July 1 - Sept 24, $90 Sept 25 - 26
5K *capped at 1,000:
$20 before September 25th, $25 9/25 - 9/26
Register for the Bellingham Bay Marathon, Half or 5k here!
Swag: Brooks tech tee, Finisher medal.
Prizes: Emailed to ask - will post
This event looks well organized and they have a great site, be sure to check it out. There are even hotel deals in Bellingham as well as free race day transportation.
Website: www.BellinghamBayMarathon.org

You Go Girl! Half Marathon and 10k
- Tacoma WA
A portion of the proceeds will go directly to the YWCA of Pierce County. This race is all about empowering women! Perfect run to do with your girlfriends.
When: September 26, 2010
Where: Tacoma, WA (9th and Market)
Cost: Before 9/11 - Half: $96, 10k: $35 | Before 9/23 Half: $100, 10k: $40
Swag: There will be a health expo. Post race drink, food specials, plus mini manicures.
Cash prizes for overall winners, Jewelry for top three (more info here)

Bank to Bay - Tacoma WA
September 12, 2010
Where: Downtown Tacoma
  • $30 per person before close of business, Saturday, September 11th
  • $25 per person Group rate (4 or more entries submitted together excluding Kids' 1K entry) before close of business, Saturday, September 11th
  • $35 per person day of race registration, Sunday, September 12th
  • 1K Kids' Run free to all kids 10 & under
Swag: New Balance shirt
: Top three men and women get a 'New Balance Award'
Website: www.banktobay.com

With the loss of Seattle Running Company's race calendar (which I hope will soon be a Fleet Feet Calendar) it can be hard to find all races in one place. Below are two sites I found helpful. I will have a calendar posted soon.
On the Run Events

Wednesday, August 18, 2010

Fresh Running Music

Need something new on your running mix? May I suggest....

Patrick Watson: Machinery of the Heavens
The Tallest Man on Earth: You're Going Back
TV on the Radio: A Method
Dr. Dog: Shadow People (Download it Free)
Dr. Dog: Old News
Thom Yorke: And it Rained All Night (Burial Remix)
Sia: The Fight
My Morning Jacket: Bermuda Highway (Good for a hill, steady, or cool down)

I tried to find free full length tracks so you could preview the tunes. Some are on YouTube or iLike, simply click the song title link. There is also a new widget with mainly preview versions of the songs. See the right column.