Valerie Waters Says "Wake Up and Work Out"

Working out in the morning is always difficult for me, and even more so with the sun rising an hour later thanks to daylight saving . Due to my mom duties, I cannot take advantage of the extra evening light, so mornings it is. After talking to celeb trainer Valerie Waters , I am more inspired to set my alarm, and then get up and go, for simple non-fitness reasons. On the topic of morning workouts, she told me, “I believe that exercise makes you feel better. It makes you feel more confident and relaxed. If you exercise in the morning, you tend to be more aware of food intake throughout the day.” I heard this little snippet run through my head after turning off my alarm this morning. Rather than roll over and snooze, Val’s voice helped motivate me onto the elliptical downstairs. Since I want whatever calories I burned before dawn to have an impact, I abstained from the sugar cookies making the rounds at Sugar Inc. and snacked on fruit and nuts instead. Thanks Val !

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Valerie Waters Says "Wake Up and Work Out"

Checklist For Your Early Morning Run

Even though the daylight has shifted one hour , many of you may still be in the habit of running in the morning before work. If you’re having a hard time motivating because it’s a bit darker, here are some things you can do to prep for that run the night before. Eat a dinner that contains whole grains. These carbs will break down much slower than say white rice, pizza, or sugary dessert. This type of hearty dinner will give you the get-up-and go you need in the morning to feel energized for your run. Get your outfit ready and everything you need for your run, so you’re not racing around in the morning for 20 minutes trying to find the lost mate to your favorite wicking socks. Set out your running clothes, sneakers, sunglasses, tissues, iPod case, and headphones, charge your iPod, and finalize plans with your running buddy. Get the ingredients for your breakfast ready as well, making sure it’s low in fiber (to avoid digestive issues), and a good combination of protein and easily digested carbs. Nut butter on toast, granola with yogurt, and eggs are great choices. Get to bed early enough so that you can get a solid night’s sleep, at least seven or eight hours. Make sure your alarm clock is set. Tell me, do you prefer running in the morning even if it’s dark outside?

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Checklist For Your Early Morning Run

Harley Pasternak Is Always on the Run

I was lucky enough to talk to celeb trainer Harley Pasternak , who shared with me a great tip that seems perfect for the weekend. Harley says that the singular, most important piece of fitness advice he can offer someone is, “get a great pair of running shoes.” On top of that, Harley says that you should always be wearing them, always. “Wearing a solid pair of running shoes helps put you in the mindset of being active,” says Harley. “Every time you see me, everywhere in the world, I don’t care if I’m wearing dress pants or shorts I always wear my New Balance 993s. Because if I see a flight of stairs I want to be like, all right I’ll take the stairs no problem, because my feet are comfortable.” Listen ladies, I know that wearing your running shoes 24/7 is not always an option; I think most would agree that even the coolest pair of kicks are not the best way to set off your LBD . So while I might not be wearing them all the time, I do get what Harley is saying. I keep a pair of running shoes in my file cabinet at work so I can take a walk or head to the gym during my work day. And I know that many girls - including Kim Kardashian - wear their workout clothes out as a way to motivate themselves to exercise later in the day. Even if you don’t have a good pair of running shoes , think about investing in them. They’re great to have on hand for talking a walk, going on a hike, or any other form of fitness that strikes your fancy!

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Harley Pasternak Is Always on the Run

Spring Running: Transitioning From the Treadmill to the Road

With Spring just around the corner, now is the time to turn off that treadmill and hit the open road. But keep in mind that running indoors is pretty different than pounding the sidewalk. When you run outside you lose the assistance of the treadmill pulling your legs backward , which means your body has to work harder and strike surfaces with more energy. Here are some tips to make the transition smoother for you. Start gradually . Ease into outdoor runs by only running outside once a week when starting out - stick to the treadmill for the rest of the week. Add one new outdoor run to your regimen each week and decrease the number of treadmill runs you do. Be patient with your body and realize that this transition period can take up to two months. Go slowly . Run at a slower pace than you’re used to running on the treadmill. This will help your body get used to unpredictable road surfaces, wind resistance, and the challenge of propelling yourself forward off of solid ground. To see the rest of our tips, read more. Shorter is better . When starting out, reduce the distance of your runs. I know the fresh air will inspire you to get out there in full force but you don’t want to risk injuring yourself. Keep those kicks . Don’t head out in a new pair of Spring running shoes just yet. Since breaking in a set of new sneaks takes time, let your feet get accustomed to road running before having to adjust to a new pair of shoes. Go for a soft landing . If you can, start off on a dirt trail or a spongy outdoor track; these surfaces offer more cushioning than pavement and are gentler on the joints. For the same reasons, stick to flat surfaces in the beginning, then gradually add in hills . Better safe than sorry . Practice caution and start off by running when it’s light out. If you’re venturing far from home, run with a buddy, an ID, and a cellphone for safety. Also, don’t forget the sunscreen and any other protective gear you’ll need in the elements. If running at night is unavoidable, be sure to follow our night running tips . Stretch out . Just like you do after a run on the treadmill, stretch after your outdoor run .

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Spring Running: Transitioning From the Treadmill to the Road

New Antioxidant on the Block: Mangosteen

Blueberries, green tea , and dark chocolate are well-known antioxidant powerhouses, which are believed to support your immune system and help prevent or slow down damage to cells in your body. If you’re all about antioxidants , you may have already added mangosteen to your list of superfoods about to make it big . It’s a gorgeous purple-colored tropical fruit grown in hot, humid climates. It’s not big at all, only about two or three inches in diameter, which is about the size of a tangerine. The hard, thick rind is removed to reveal a soft, whitish fruit that’s sweet and tart. Mangosteen is rich in xanthones , which lab studies have shown to have anti-cancer effects. Aside from that, mangosteen also has anti-inflammatory, antimicrobial, antifungal, and antiseptic properties. Fresh mangosteens can be found in Canada and Hawaii, but you’d be hard-pressed to find the actual fruit in the US because of concerns that infectious insects would be transported with them into the country. You can, however, find mangosteen beverages, like the one made by XanGo , freeze-dried mangosteens, and supplements. People take them for the antioxidant properties, for energy, to reduce inflammation, for cleansing, and also because the juice and freeze-dried mangosteen has a wonderful flavor. Tell me, are you into mangosteen products?

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New Antioxidant on the Block: Mangosteen

Before Buying New Sneaks, Read Your Soles

Before buying a pair of new running sneaks (or stocking up on a few ), you can learn a lot about the kind of runner you are and the needs of your feet by checking out the condition of your old sneakers. According to an article in the March issue of Runner’s World , here are some things you should look for before sneaker shopping: Heel alignment: Place your sneaks side by side on a flat surface and look at the heels, checking to see if your sneakers lean to the right or to the left. If they lean inward, it’s a sign that you’re an overpronator . If they lean outward, then you’re an underpronator. Neither is a bad thing, but when looking for your next pair, you should find ones that support how you pronate. For more details on what to watch out for, keep reading

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Before Buying New Sneaks, Read Your Soles

Healthy Breakfast: Cinnamon Oatmeal Waffles

In the mood for something different for breakfast? You can whip up this batter in no time, and have yourself a delicious and hearty breakfast that’s sure to satisfy your need for something warm and luscious. This waffle recipe is so sweet and cinnamony, that once topped with fresh fruit, I hardly needed any maple syrup. The oats coupled with the flax meal also make these full of fiber, so they’re especially filling, and will keep hunger at bay for hours. Curious to know how to make these waffles? Then read more. Cinnamon Oatmeal Waffles From Everybody Likes Sandwiches Ingredients 1 3/4 cups whole wheat flour 1/4 teaspoon salt 1 tablespoon baking powder 2 cups rolled oats 3 tablespoons flaxmeal 2 tablespoons ground cinnamon 1 tablespoon brown sugar 2 large eggs 1 cup yogurt (I used plain Greek) 1 cup skim or soymilk 1/4 cup Earth Balance margarine, melted Cooking spray (for waffle iron) Directions Preheat the waffle iron to medium-high. In a large bowl, mix together the first seven ingredients (flour to sugar). In a small bowl, combine the eggs, yogurt, and milk and whisk to combine. Add in the melted Earth Balance margarine. Pour the wet mixture into the dry and mix gently. Spray the waffle iron with the cooking spray. Pour 3/4 cup or so of the batter into the middle of the waffle iron. Bake until golden brown and serve with maple syrup and fresh fruit. Makes six waffles. Print recipe with images | without images If you have a tasty and healthy recipe to share, post it in the Healthy Recipe Group . I am always looking for new ones to try.

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Healthy Breakfast: Cinnamon Oatmeal Waffles

Beat the Winter Blues With a DVD Swap Party

I recently ‘fessed up to having a whole shelf of fitness DVDs, and it looks like a lot of you are big fans of workout videos too. Whether you own one video or 21, mixing up your collection can keep you from getting bored, especially during the colder months when so many of us move our workouts indoors or feel unmotivated to exercise . Beat the Winter blues by hosting a fitness DVD swap party at your house. It doesn’t have to be anything fancy. Just invite some of your fitness-minded friends over and ask them to bring any workout DVDs they’re tired of. Serve some healthy snacks and let the swap begin. Depending on your guests’ preferences, the swaps can be permanent or simply loaners. For permanent swaps, place all the DVDs in one spot, have your guests draw numbers to see who goes first, and let everyone take turns picking out their preferred DVDs. You could even set up a white elephant (aka “dirty Santa”) game, where partygoers can opt to steal DVDs from people who’ve picked before them. If your friends would rather borrow than steal, have them draw numbers and pair off. Each pair can trade DVDs for a set amount of time, with the promise to return them later. Do you like to swap fitness DVDs with friends?

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Beat the Winter Blues With a DVD Swap Party

8 Ways to Get More Out of Your Gym Time

As we focus on getting fit for 2010 (have you entered this week’s challenge ?), I’m sure many of you first-time gymgoers are getting into the groove and learning to navigate all the group classes and cardio machines. So why not take it to the next level? Here are eight tips to help you make the most of your time at the gym. View Slideshow ›

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8 Ways to Get More Out of Your Gym Time

Street Drug Slang or Climbing Term?

All it took was a little nod from BellaSugar for me to realize that the lingo I hear coming out of rock climbers’ mouths sounds a bit too much like street drug slang. Yowza! I know that drugs are nothing to laugh at; it’s just crazy to me that a dangerous substance can sound so similar to sports talk. Can you tell which of these is a rock climbing term and which is street drug slang? Take the quiz

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Street Drug Slang or Climbing Term?

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