Workout Wednesday - TRX Y-Deltoid Raises

Back to TRX workouts!  On my top ten countdown, number 6 is the TRX deltoid raise.  The  benefits of this move is the ability to target both the upper back and the shoulders.  The main focus of this exercise is on the shoulders and the lift action.  You work the shoulder muscles through their entire range of motion while executing this exercise.  But the other added benefit is the work and strengthening that happens in the upper back, specifically the lower traps and the rhomboids.

Most of the activities that we do throughout our days are in a hunched position resulting in tight chest muscles and over stretched, under developed upper back muscles.  This exercise reverses the effects of poor posture and helps strengthen our back muscles.  As usual with the TRX exercises, core engagement is key to ensuring the lower back is protected and the receive the most benefit from the exercise.

How to Complete a TRX Y-detoid raise:

1. Stand facing you anchor point with straps a the mid-way level.
2. With core and upper back engaged, lean back into straps remembering that the closer your feet are to the anchor point, the more challenging the exercise.
3. Raise your arms overhead  with a natural bend in the arms (elbows not locked) forming the letter Y with your arms.
4. Slowly lower yourself back to your staring position.
5. To include your breath with the movement, inhale as you raise up and exhale as you lower.
6. Complete 8-12 reps doing 1-3 sets.

The Importance of Sleep

Over the past few months I've been writing about meditation, gratitude, being present and all sorts of other habits we can incorporate into our lives to make our days a bit lighter and happier.  It is pretty obvious if you stop and think about little habits that you have or the food you eat and the effects these have on your overall feelings of wellness.

I have learned the hard way that as much as I love coffee, if I drink as many cups as I feel I should some days I will not feel well.  The caffeine affects my heart rate and ability to fall asleep.  I will feel dehydrated.  Just overall I will feel off.  Sometimes though when things get busy, I will reach for the third or fourth cup during the day to give me that extra boost.  It doesn't take long though before I start to feel the affects of too much coffee and adjust my behaviour.

But one of the habits that affect all of us and the one single thing most people can change in their days to make having a more balanced approach to our outlook is getting enough sleep.  Anyone who has experienced broken sleep for a night or two whether from too much on our agendas, children or a busy mind know that the next day or days following the missed sleep are difficult.

Various studies have been released discussing the amount of sleep we need.  Basically the average is 7-9 hours a night for adults.  I'm not sure how many people actually get that amount of sleep each night consistently, but I know there are many nights I don't.

Many of us have become accustomed to functioning on minimal sleep.  Most people don't even realize how the lack of sleep is affecting them and how poorly they feel.

Poor sleeping habits creep up on people without even realizing is.  For a lot of people, the end of the night is a chance to unwind from the day.  Once we finish everything we need to accomplish or feel we need to accomplish we look for a way to turn off.  Often turning off is finding a TV show or zoning out in on a tablet, computer or phone.  Sometimes you might enjoy this downtime with a glass or wine or beer just to chill out from the day.

I'm not saying that these are necessary habits to avoid.  Everything in moderation.  Difficulties with this behaviour start to occur when you end up getting sucked into endless episodes on Netflix or one link after another and you've spent hours in front of your device. Or you need that alcohol to make you sleepy in order to drift off.

The problem with having that drink is once your body has metabolized the alcohol it is converted to sugar.  The extra sugar in your body causes a spike in your insulin and glucose levels.  Even if you have already fallen asleep, your body is now working hard to process the rise in blood glucose levels. 

So instead of working to repair cellular damage and detoxify through the night when you are resting, your body is having to clean up from your night cap.  If you have a snack with your drink, your body needs to work to digest that food as well.

Combine the work being done with digestion of food and drink with the images and artificial lighting you have exposed yourself to on your screen and you are creating even more of a challenge for your brain. During the day, you are exposed to millions of pieces of information taken in mostly through the subconscious.  When we turn your conscious mind off through sleep, our subconscious mind has the opportunity to clear out.  

I learned the hard way that watching Game of Thrones before bed was not conducive to providing a sound night's sleep for me.  If I didn't want disturbing dreams, I needed to make sure I wasn't exposing my mind to disturbing images.  The same is true for the information we are watching or reading on our screens and especially if they are showing up on a screen that is back lit.

So what can be done to ensure that we have a pleasant night's sleep?  Well a few easy suggestions....

1. Set a bedtime and make it a priority.  No TV show is worth a painful start to the next day especially with Netflix or PVRs. 
2. Limit alcohol before bed.  This also means fewer calories consumed and less dehydration the next day. 
3. Do not eat 2 hours before going to sleep.  Again you'll be less likely to consume extra and often unnecessary calories and you'll allow your body the chance to repair damaged cells and tissues.  
4. Avoid screens of any type 1 hour before bedtime.  Read or journal before sleeping.

Having a properly rested mind and body will provide the framework for starting your day with the energy and outlook we need to live our lives in the manner we want.  The ability to sleep is a precious gift for anyone who has struggled with sleeping disorders but by changing our approach to sleep we may be able to instil basis for a solid night's sleep.  

Fun Food Fridays - Buffalo Roasted Cauliflower

 I tried a piri piri roasted cauliflower appetizer a couple of nights ago at a restaurant and it was really good.  In my crop share this week I received a lovely little head of cauliflower and was tempted to try the same type of idea.  I didn't have access to a really good piri piri sauce, but I did have some hot sauce so I mixed it with some butter and minced garlic and roasted everything.

This recipe turned out delicious.  The cauliflower absorbed the sauce and the roasting process made the outside of the florets caramely and crunchy but the inside still had a bit of a crunch.  Cauliflower has the ability to become a bit of a chameleon in recipes.  Its fairly neutral flavour lends itself well to a variety of spices and different cooking styles.

This recipe was fun.  I've seen recipes suggesting that cauliflower can be a stand in for chicken wings.  I will say this, cauliflower florets roasted in hot sauce are good. But they are not chicken wings.  It is cauliflower.  Serving cauliflower using this recipe is still a great appetizer but don't let yourself be fooled that you won't miss chicken wings.

So why is cauliflower such a great vegetable beyond the fact that you can flavour it with pretty much anything?  Well.... 

Cauliflower is an excellent source of vitamin C, vitamin K, folate, pantothenic acid, and vitamin B6. It is a very good source of choline, dietary fiber, omega-3 fatty acids, manganese, phosphorus, and biotin. Additionally, it is a good source of vitamin B2, protein, vitamin B1, niacin, and magnesium. - whfoods.com

Buffalo Roasted Cauliflower

by Denise Boyd Dunlop

Prep Time: 5 minutes

Cook Time: 15 minutes

6075913

Ingredients (Serves 4)

• 1 medium cauliflower chopped into bit sized pieces
• 1/4 cup butter melted
• 1//4 hot sauce
• 1 clove garlic crushed

Instructions

Mix butter, sauce and garlic in a small bowl. Toss cauliflower coating thoroughly. Spread evenly on a parchment lined cookie sheet and roast in a preheated over at 400 degrees. Cook until browned lightly approximately 15 minutes, stirring halfway through cooking time.

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Workout Wednesdays - Shaking up the Treadmill

I've decided to take a break from my TRX countdown to share a workout that I've been doing over the past couple weeks..... and its on a treadmill.

I know, after writing a couple of months ago about the benefits of running outside versus the treadmill and glorifying the benefits of running outside, I'm going to write about treadmill workouts.  All of the beautiful snow that fell has melted and everything is a soupy mess in our neighbourhood.  There is also some major construction that that occurring and running through it is dangerously unstable and disgustingly muddy right now.  So I wimped out and took my workout to inside.

Regardless of whether I was indoors or out, I challenged myself with this workout below.  To make sure that I was using my glutes and hamstrings during my run as opposed to my hip flexors, I made sure that the incline was set to 1 during my entire run.  I also hoped off and did jumping jacks, squats and push ups to break up the monotony of the workout.  Doing the intervals broke up the run and made it feel faster than a typical 30 minute run on a treadmill feels.  

So without further delay, here is the breakdown:

1. Warm up on the treadmill with a fast walk or slow run for 2-3 minutes until you feel warmed up.  
2. Set incline to 1.
3. Increase treadmill speed to a run.  For me I chose 6.2 but you can increase or decrease the speed depending on your fitness level.  Run at this speed for 5 minutes.
4. Pause the treadmill and come to the floor.
5. Do 10 jumping jacks, 10 squats and 10 push ups.
6. Return to the treadmill and repeat steps 2-5.
7. Complete for 6 cycles.
8. Cool down for 2 minutes.

New Thing November

In my continued New Year's resolution from 2014 - (at what point does something stop being a resolution and is just a habit?)  I had mentioned last month that I might try to get published beyond this little blog of mine as part of my new thing for November.  I will report that I have submitted - very bravely -  two pieces; fiction and non-fiction for external publication but I will not hear back for 2-3 months.  I will try to remember to report if anything comes of it.

So technically I tried two new things.  The submission of my work for other's eyes to decide if it was worth distributing was pretty scary.  To prepare, I read my work repeatedly out loud and had someone else read it.  My writing obviously sounded interesting to me and the people I shared it with but unconditional love is a blind type of love.


I had wanted to report on an outcome one way or another and since I won't hear back this month, (and to get my mind off potential rejection) I thought I'd try something else new.  So I took a new fitness class.  


I know not as exciting as some of my other challenges.  But trying a new class where I teach was intimidating.  I'm fortunate enough to teach at two amazing studios and as an instructor, I have the opportunity to take free classes at each place.  I don't usually take advantage of this opportunity because there are conflicts with my schedule or the class is too full or really I'm not always sure I will be able to do the work out.

The fear of not being physically fit is my own hang up.  If I was taking a workshop somewhere else with people I don't know, I wouldn't think twice about it.  But at the studio I'm around my peers and my students.  I don't want to appear weak - I am a fitness instructor!  I need to be in shape.  

Here's the thing though - I don't know everything.  I'm not sure about you, but I always have something to learn.  Taking other instructor's classes does give me ideas about things I can incorporate into my classes - its not stealing, its borrowing. (And almost every instructor I know does it).  

Exposure to other people's teaching also helps me learn more about my body.  When I work out, I can't always see my form.  Having another professional watch what I'm doing helps me workout more efficiently.  

So that's why I went. Here's the class I took - a Reformer Class.  On this piece of equipment.  It is not a modern day version of the rack or any other torture device.

This is a pilates class.  And it was fun, but really hard.  I had a great instructor. So learning how to use the equipment was easy but the work I did on it was challenging.  For the most part, my form was good.  What was humbling about this class was that my core wasn't as strong as I thought it was.  

Through TRX, my core is constantly engaged all of the time.  I can hold a plank for over 2 minutes if I wanted to, so I assumed I had ample core strength.  What this workout showed me was that when you throw in a few moves that cause instability in my balance, my core engagement goes out the window.  

Learning that I needed to work on core strength was beneficial to improving my overall fitness.  Now I can tweak my workouts to be more efficient in my weaker areas.  I'm not sure if I'll take this class again due to schedules and class size.  But if the opportunity to try something else presented itself, I would try it out.    In the meantime, I'll be working on strengthening my core with moves that challenge my stability and balance and be thankful that I don't have to try doing it on a piece of equipment that moves constantly.

I think the biggest lesson to come out of trying someone else's class is that I benefit most from keeping an open mind about trying something new.  And I can always learn something new if I'm willing to.  That being said, my new something for December is HUGE!  I will be beyond outside of my comfort zone.... but that is a whole month away.

Fun Food Friday - Naan Bread

I love Indian food.  It is one of those meals that my entire family can agree on which makes it an easy choice for us.  What I don't like is trying to cook it.  There are so many spices and layering of flavours that I find it difficult to get the flavour combinations correct.  However, eating dinner out isn't always the healthiest or economical option so I have been playing around with various recipes and have a few that are ready to be posted or close to it.

The first is naan bread.  This is easy for me thanks to my bread maker and the fact that I have been baking yeast breads or a variation of them most of my cooking life.  The other recipe that I have made and I feel taste pretty authentic is channa masala.  I will share that recipe in a bit, but today it is naan.

This recipe is easy and has turned out every time I've tried it.  As I said earlier, I make it in my bread maker which makes the preparation effortless.  It also makes a large batch so I typically divide it and freeze half.  Aside from naan, this also makes a really great pizza crust.

Bread Machine Naan

by Denise Boyd Dunlop

Prep Time: 3 hours

Cook Time: 15 minutes

Ingredients (Serves 8-10)

• 1 cup of warm water
• 1/4 cup warm milk
• 2 tablespoons honey
• 2 tablespoons melted butter or ghee plus 2 tablespoons melted butter or ghee for finished naan
• 2 teaspoons salt
• 1 egg, beaten
• 4 cups flour (I typically use spelt) plus extra flour for rolling dough

Instructions

Add ingredients in order listed into bread machine reserving extra melted butter or ghee for finished naan and extra flour. Set bread machine to 'Dough' cycle.

Once dough is finished divide into golf ball sized pieces rolling to form round balls. Set aside and place a tea towel over dough in a warm place for 30 minutes allowing dough to rest.

Heat cast iron pan or heavy bottomed skillet. On flour dusted surface, roll dough into oblong shapes. Grill one side of naan flipping when dough bubbles on the uncooked side. Heat on the flip side for 30 seconds. Remove from heat and brush with melted butter or ghee. Repeat for remaining dough.

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Workout Wednesday - TRX Push Ups

Number five of my top ten TRX exercises is the TRX push up.  There are a couple variations  out there.  The first is a standing push up, hands in the straps and the other is a push up with the feet in the straps hands on the ground. 

I prefer the standing variation.  Most people of my clients don't have the upper body strength to properly complete a full push up in from the hands on the floor position without jeopardizing their shoulders. The standing push up is a perfect option until the upper body strength is developed.  

While you are building that strength, you can add all kinds of variations to this exercise to make it more challenging.  Feet closer together, on one foot, closer to the anchor point, under the anchor point, elbows tucked in closer to your body - endless options.

Again like all TRX moves, it is critical that the core and upper back remain engaged to support the chest and shoulders through this move.

How to do a TRX push up

1. Adjust the TRX straps to the fully extended position.
2. Face away from the anchor point walking out until the straps are taunt.
3. Walk the feet back to a challenging but 'doable' position for your push up.  i.e. the closer your feet are to the anchor point the more challenging the exerise.
4. Remain on the balls of your feet.
5. Lower your upper body bending at the elbows and raise yourself be straightening your arms.
6. Keep your hands roughly in line with your mat through the duration of the exercise.
7. Repeat 8-12 reps completing 1-3 sets.