That's Fit

Broccoli is so nutritionally awesome, I dare say I am not going out on a limb by declaring broccoli the Supreme Ruler of the Veggieverse. Clearly you all are realizing right about now that I spend far too much time with my super-hero-obsessed son.

Pardon my digression, but I'm right, aren't I? If broccoli can be death-defying, cancer-fighting, calcium-rich and just plain yummy, then why shouldn't we put it on a well-deserved pedestal?

Try putting it on a plate instead -- with these three recipes: one easy, one cool, and one stealthy.

A few weeks ago, I received one of my favorite fitness tools to date. I'm a massive proponent of training with our own body weight. For most of us, it's the heaviest weight we will ever lift. From my eyes as a fitness trainer, we are all just a bunch of massive dumbbells. Isn't that nice of me to say? So my little dumbbells ... I have a cool new tool for you! The Lebert Equalizer will add some fun and give you a bunch of neat things to do with that delightfully heavy body of yours.

The Lebert Equalizer is perfect for pull-ups, push-ups, dips, decline rows, scull crushers, planks and tons of other fantastic strength and cardiovascular training exercises as well. It's light-weight, portable, versatile and not too pricey. For $99.99 you'll get a set of Equalizers along with a free training DVD and a poster to guide you while you train.

Much to their delight (or disgust), many of my personal training clients ages 16 to 62 have been subjected (tortured) with the Equalizers. I kid! The typical exercises one would do with these tools are hard though -- in a good way. My intermediate/advanced fitness level clients have loved the challenges put forth to them each session. I would not allow someone with very little strength to use them though, because without great balance, the Equalizers wobble a bit. Having said that, people wobble on the BOSU, stability ball, and lots of other fitness tools. Balance is an integral part of functional fitness training. I don't reference the wobble to deter you. I just want you to be extra aware not to allow Great Aunt Sue to use them.

I am officially addicted to brushing my teeth! A few weeks ago I got hold of the new Triumph with SmartGuide toothbrush by Oral-B and have been doing that weird licking the front of my teeth thing since. I've always used plain old no-frills toothbrushes, but just recently got to thinking that it wasn't doing the job. Kind of like cleaning your dinner table with a napkin. It removes the big crumbs on the surface, but doesn't really get all the dinner goo that truly needs to be removed. The Triumph is the equivalent of using a scrubby sponge with soap on that table. It does the job a toothbrush is really supposed to do.

Not only do my teeth feel like I've just visited a dental hygienist every day, but brushing has become a strangely enjoyable challenge. The Triumph comes with a neat SmartGuide wireless monitor (a personal trainer for your teeth). The SmartGuide gives me the goal of brushing for two minutes, and encourages me to spend 30 seconds on each quadrant of my mouth. I'm totally in to this. And when I hit the two minute mark.....the monitor gives me a happy face! Woo-hoo! If I keep going, the monitor will wink at me. Who couldn't use a little wink to start your day, right?

I was plugging along on my treadmill today when I decided to focus on the training zones that light up on my machine as I exert myself. My zones are: Warm Up/Cool Down, Fat Burn, Endurance, and Performance. I'm a definite Fat Burn girl and today, I consistently lit up this entire area. When I ran, I hit Endurance and when I transitioned into an incline workout, I moved with force into Performance mode. This is a hard one to maintain so I made only a brief appearance here.

So these training modes got me thinking about my overall exercise routine. I started considering just how hard I push myself when it comes to physical fitness. Obviously, the more rigorous the activity, the better it is for my heart, my muscles, my whole body. Am I rigorous about my workouts? Am I strenuously putting forth effort? Or am I mostly warming up and cooling down?

After giving some thought to my questions, I've determined that what I saw on the treadmill today pretty accurately portrays my daily exercise output. I do more than warm up and cool down. And while I occasionally endure and perform, I typically stay quite firm in the fat burn mode. I'm sure this is fine. But I like a challenge every now and then. So tomorrow, I'm shooting for better. I'm going to light up that Endurance bar, and I'm going to keep it shining bright for as long as I can stand it. I'm going to endure. Yes, I am. And maybe one day, when this becomes old hat, I'll start performing. That's my goal.

What's your training zone?

There is definitely a difference between good stress and bad stress, and the way that you handle the bad stress will often determine if you're happy, healthy and generally well-balanced or worried, depressed and edgy. Obviously we all handle the various stresses related to work and family life differently, but have you ever wondered just how well you deal with stress?

This quick quiz aims to give everyone an idea of their stress style, or how well they handle stressful situations. I scored an 18, which puts me at the bottom of the 'Control Freak' category. Apparently, my fellow control freaks and I find that the best way to deal with stress is to do whatever we can to control the situation. Those with the lowest scores are labeled "Cool Cats", and are possible the best at dealing with stress as they take things in stride and make plans to deal with demands.

Finally, there's the "Nervous Nelly" who manages stressful situations by finding distractions. When something comes up, nervous nelly's will often deal by going for a run, eating, upping their caffeine consumption and getting tense. If you'd like more information on each of the stress styles, as well as ideas on how to better deal with stress based on your type, take the quiz here.

Got a special something that cheers you up, puts a bounce in your step, keeps you on a motivated roll? I do. There's the loud music I pump through my MP3 player when I run and the candles I burn while I write -- Pumpkin Pie and Cinnamon Stick are the my scents of the season. And I love, absolutely love cool weather. It was 68 degrees this morning in Florida. The high today will fall somewhere in the 80s. I know that's still pretty warm but compared to the stifling heat we've had lately, this is a cool Fall day. It makes me happy, energetic, enthusiastic about life.

Today I ran in the cool air. It's my perfect scenario -- running in crisp temperatures -- and it made me realize there must be something that inspires each of us to reach for the stars. Whether embarking on a new diet plan, a fabulous exercise program, or a renewed commitment to all things health-related, there's got to be something that helps you soar.

Think about it. What makes you want to be the best you can be? Sunsets? A fresh bouquet of flowers? Looking at old photos? If you can't quite decide, take a peek at these 100 ideas. See what grabs you, and then let that something power you forward as your hop on the treadmill today, grab that juicy apple, resolve to stop smoking.

We all have our ups and downs -- there's no getting around that -- but a little inspiration may be all it takes to climb out of the valley and journey to the peak. That's how it works for me.

If you're a gym rat then you really don't need to worry about the seasons, except for wearing extra layers on your way into and out of the building. But if you're like me and love the outdoors then the season has a lot to do with when, what, and how you get your exercise. Making adjustments for the changing weather is a necessity. Here are a few things to think about:

• Say goodbye to the water until spring, or else head indoors to the gym pool.
  
• Change up your outfit. The t-shirt and shorts aren't going to cut it anymore, although they can still work if you layer them under heftier items.
• Check your schedule, because if you've been heading out in the evenings (like me) you're quickly running out of daylight.
  
• Keep fitness a priority, and don't let changing routines and new seasonal activities sideline you from your fitness goals.

The biggest thing you can do to prepare for seasonal changes is to plan ahead. Don't let cooler weather or an earlier sunset catch you off guard and throw off your whole routine, making it difficult to get back on track. By knowing how you're going to handle it you can smoothly switch over and avoid any chance of falling off the fitness wagon due to predictable issues.

Fall can be an expensive time of year as far as clothing is concerned. Kids are heading back to school and need the newest, hippest pieces if they don't want to become social outcasts (please, note the sarcasm), and the rest of us need to find new outfits to replace the stuff that got worn-out or donated to charity last year.

Unfortunately, we can't all afford to be fashionistas so if you're looking for Todd Oldham style on a Old Navy budget, consider some of these suggestions to find cool clothes at a decent price. Tips include using different accessories to transform an outfit from boring to bold and digging through the racks at consignment stores for designer clothing that has been cast-off before its time (granted this kind of treasure may be rare but with some patience you could be duly rewarded with a fantastic, unused or rarely-worn piece),

Also, consider throwing a clothes swapping party. You may have grown (hopefully) too small for a great pair of jeans that you've hardly broken in, while a friend could have been gifted an incredible top that isn't her style, but which she neglected to return. Remember, one woman's throwaway is another's hottest new outfit. For more tips, take a look at the entire article here.

Have you ever heard of eating a hot pepper or a spicy dish as a way of cooling down in the summer? I never had, until I came across this article in The Seattle Times where they're comparing the cooling properties of ice cream vs. beer vs. spicy food to see which works better in the heat of the summer.

Unfortunately, it doesn't sound like they find a very clear answer as all the choices have a strong list of pros and cons. Ice cream may make you feel cooler at first but it will warm you up later as your digestive processes get going. Beer will dehydrate you, which will inhibit sweating, and spicy foods will actually make you feel warmer at first followed by cooling due to the sweat (if there's a breeze). So I guess it's a 'pick your poison' kind of thing. Or better yet, stay in the shade and hire somebody to fan you.

There are all kinds of great things about summer (it's my favorite season) but one thing many people love is that it's naturally easier to eat healthier. Sure, there are Blizzards calling to you from the Dairy Queen down the street and all those holiday get-togethers with your aunt's famous potato salad, but some temptations will never go away. Dealing with them in summer is great though because fresh fruit and vegetables are at their peak. They're cheaper and they taste better, which means it's easier than ever to satisfy hunger pangs in a healthy way. Here's a list of six of the best summer foods for weight loss and for all-around good health this time of year:

• Chilled soups
• Watermelon
• Grilled veggies
• Salads (easy on the dressing)
• Low calorie/no calorie beverages
• Fruit-based desserts

I have yet to find a chilled soup I really like, but other than that I'm on board with everything else!

The FITSTRAP annoys me. Why? Because I didn't invent it myself. I've been training with tubes for at least 15 years and have gone crazy hooking them to the weirdest things in order to anchor them at different heights. I've hooked my tubes to couch legs, door nobs, refridgerators and more. I've even drilled holes to place hooks up and down my walls! Why didn't I invent the FITSTRAP? Why? Why? Why??

I love tubes. Tubes are inexpensive, lightweight, can be enormously challenging, and capable of assisting you to work every muscle in your body. They're perfect for travel, training at home, at the office, for therapy, and cool workouts in the gym. I love tubes! I should have thought of the FITSTRAP. Arrrghh!!

Apparently though, this guy Frank Rotella is just cooler than I am. He invented the FITSTRAP and as soon I get done resenting him.......I'll be grateful he did. The FITSTRAP basically allows any door to serve as a cable machine. It's a long black strap with little loops sewn into it, and a clip on the end so it can be fastened tight around the length of any door. Once it is in place, you place your tube through a loop at a height where you want it to be and get to work.

Heatstroke is a very real issue during the hot summer months, and although the very old and very young are at the greatest risk everyone needs to be careful. Heatstroke happens when a person's body temperature goes over 104º and symptoms usually include dry hot skin, inability to sweat, muscle cramps, and shallow breathing. Tips for avoiding heatstroke are to stay out of the sun during the hottest parts of the day, drink lots of water, wear light loose-fitting clothing, eat small meals, and limit your alcohol intake.

Here are some healthy home cooling tips that help you use less energy and save money on your utility bill this summer while trying to cool your house during the hottest months of the year.

1. Dry air feels cooler than moist air. Moist air raises humidity factors. So by running a dehumidifier in the house it not only will cut down on mold but it will make it feel cooler.

2. On very hot days, you can save energy by closing the fresh air intake on your unit. Cooling fresh, warm outside air requires more electricity than re-cooling the air that is already circulating in your home.

3. On hot summer days, the temperature in your attic can range from 100 to 150 degrees. Improving the ventilation or increasing the insulation in your attic will lower the temperature of the entire house and make your air conditioner's job a lot easier. Also installing an attic fan that is controlled by a thermostat to exhaust the hot air out of your attic will improve the comfort of your home.

4. You can save on cooling costs by avoiding cooling rooms that are not occupied. Keep the doors shut to those rooms and close off the vents.

5. We all like to come home to a nice cool house after a long days work but why run the air conditioner all day. Special automatic timers for air conditioners are available that will turn the unit on before you arrive home.

6. Regular maintenance will insure that your air conditioner operates efficiently throughout the summer. Changing the filters once a month keeps it flowing and cooling better. You can also check your owner's guide to find out how to safely clean the condenser coils and fins on the outside of the unit.

7. Keep the doors going outside shut to keep cool air in.

8. Keep shades or blinds closed on the side of the house where the sun is shining in.

Getting outside to walk is a great habit and a good way to burn calories, but sometimes in the dead of the summer it's downright unbearable in the heat. But did you know that heading into the shallow end of the pool could do you just as much good? Walking in waist-high water will give you just as good a workout as walking on dry land -- of course you can't move as quickly but the difference is made up by the fact that you have to work harder to move in the water. And it's not only great for dealing with heat, but it's easy on joints, too.

The hot days of summer beg ice cold drinks and refreshing treats, but in addition to cooling you down if you're not careful they may also blimp you up. It's scary (and depressing!) just how many calories are hiding in some of our favorite summer treats. So get a box of tissues if you need one, because this list of summer drinks might make you cry (a few have calorie counts upwards of 800!):

• The 12 oz Krispy Kreme Mocha Dream Chiller: 670 calories, 28 g fat
• The 16 oz Double Chocolate Chip Frappucicno Blended Crème with Whipped Creme: 580 calories, 22 g fat
• The 15 oz Dairy Queen Peanut Butter Malt: 870 calories, 46 g fat
• The 16 oz Dunkin' Donuts Vanilla Bean Coolatta: 440 calories, 17 g fat
• The 16 oz Fatburger Chocolate Ice Cream Shake: a whopping 880 calories, 38 g fat

It's shocking to think that more than half of your daily calories could come from a single afternoon snack!

Via Slashfood