Written By: Alicia D.

Goal setting doesn’t have to be this daunting task that you have to mill over for days on end!  It can be as simple as using the S.M.A.R.T. method.  I recommend setting small goals that are easily reached to generate a positive sense of accomplishment.  As with fitness, it can be a skill such as a pull-up, a 5-10lb increase in your lifts, or a target weight.  Celebrating small achievements will lead to bigger ones.  So lets get to it...

S is for SPECIFIC: A specific goal will usually answer the five “W” questions –

What: What do I want to accomplish?

Why: Specific reasons or benefits for accomplishing the goal

Who: Who is involved?

Where: Identify a location.

Which: Identify requirements and restraints.

Making sure your goal is as specific as possible ensures that you have a clear roadmap of what it is you are trying to achieve.  You should be able to think of your goal and be absolutely sure of what it is and what it contains.  No questions or guessing!

M is for MEASUREABLE: How can you know if you are making progress if you can’t measure it?  That is why it is important to make sure your goal is measurable in some way.  This will help you stay on track, meet deadlines, and with each little check on progress comes a sense of effort paying off, creating more motivation to reach the finish line of your goal.   A measureable goal will usually answer the following questions:

-How much?

-How many?

-How will I know when it is accomplished?

A is for ATTAINABLE: You want to make sure that the goal you are setting is reachable and realistic.  This one can be a bit tricky; you don’t want your goal to be overwhelming or too easy.  Find something that pushes you to work a little bit harder than normal.  Finding an attainable goal can help you reflect on previously overlooked opportunities.  In turn this will help you reach the goal currently on hand.  An attainable goal will usually answer the “how” question:

-How can the goal be accomplished?

R is for RELEVANT: A relevant goal is something the goal-setter deems worthwhile to work towards.  If you believe that it can be accomplished, then chances are you feel the goal is relevant.  Ask yourself:

-Does this goal seem worthwhile?

T is for TIME-BOUND: This is essentially a deadline.  Creating a sense of urgency will usually push the goal-setter to start and stick to their program, and not let little day-to-day obstacles be an excuse for getting off track.  A time-bound goal will usually answer these questions:

-When?

-What can I do 6 months from now?

-What can I do 6 weeks from now?

-What can I do today?

And there you have it, amigos.  Good luck and get S.M.A.R.T.!

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Written By: Alicia D.

Hello world!

As I write this, I am currently in my kitchen baking one of my favorite breakfast recipes: Paleo Banana Bread!  You may be asking yourself, “what the heck is paleo?”

Paleo is a way of eating.  While vegetarians are strictly non-animal based, and vegans are strict on no animal meat nor animal by-products, paleo is mostly animal meat- based.  The term “paleo” refers to the Paleolithic time period, and the way these cavemen eat is how paleo dieters try to mimic: lots of meat (the gamier, the better), lots of vegetables, a little bit of fruit, and a small amount of nuts.  ABSOLUTELY NO SUGAR or anything ARTIFICIAL.  That’s about it!

It is not for everyone, and I recommend you see your physician before starting a completely new diet and/or lifestyle change, but I can tell you that it works for me.  I’ve noticed I sleep better, I can train harder, I’m much faster, and I have WAY more energy.

Anywhoo, you can read more about the paleo diet by checking out paleo expert and biochemist Robb Wolf’s website here: http://robbwolf.com/faq/#overview

And now onto the good and not-so-boring part: BANANA BREAD!

This is taken from Robb Wolf’s website as well, and I have to say, is a favorite in my household and among friends – paleo or not.  These are gluten-free, dairy-free, and grain-free as well, so those with intolerances can munch away!  Enjoy!

Paleo Banana Bread - Gluten-free, grain-free, dairy-free

Ingredients

• 2 cups almond flour
• 1/4 cup flaxseed meal
• 2 tsp cinnamon
• 1 tsp baking soda
• 1 tsp baking powder
• 2/3 cup chopped nuts (I used pecans)
• 4 really ripe bananas (mashed well)
• 2 tbsp local honey
• 4 eggs
• 1 tsp vanilla extract

Directions

1. Preheat oven to 375 degrees F.

2. Sift the dry ingredients together in a large bowl.

3. In a separate bowl, add the mashed bananas, eggs, honey, and vanilla and mix well.

4. Make a well in the dry ingredients and pour in the wet ingredients. Stir until combined. Normally with breads or muffin recipes, you don’t want to overmix, but since there’s no gluten here, mix to your heart’s content. The muffins won’t get gummy or icky.

5. Fill greased muffin tins, baking cups, mini-loaf pans or big loaf pans about 3/4 full. Bake muffins for 23-25 minutes and loaves for 30 minutes, or until a toothpick inserted in the center comes out clean.

6. Let cool slightly and enjoy with a pat of almond butter, coconut oil or grass-fed butter. Mmmm.

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Written By: Alicia D.

Many people underestimate the importance of stretching in not just fitness, but for your everyday health.  And really, if you have been following my blogs for a while, you probably know that I see fitness as synonymous with health.

But with all the information about dieting and exercise out there, I noticed there is very little out there to reference stretching.  Stretching is something that should be done at least once every day.  It is vital for circulation, injury prevention, and mobility.  There are several types of stretching, but I’ll go over the main ones for you:

1. Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 30 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints.

2.   Passive Stretching is also known as relaxed stretching and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does.

3.   Dynamic Stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.

4.   Foam Rolling is also known as self-myofascial release (SMR).  This type of stretching/massage uses a foam roll that is cylindrical.  The roll puts pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.  When foam rolling, make sure to follow with static stretching of the muscles rolled.

Stretch it out!

SOURCES:

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm

http://jimplummer.articlesbase.com/fitness-articles/the-7-types-of-stretching-1095025.html

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Written By: Alicia D.

Some simple techniques to use while running:

1. Keep your kinetic chain in a straight line.  This means you want your head, shoulders, and hips all in straight line. The only bend that occurs in your body during a run or jog should be at the ankles and knees, creating a “4” with your body.
2. Keep your shoulders relaxed.  A run/jog is a leg exercise, not a total body workout.  Make sure your shoulders are loose and move with your body naturally.  Additionally, more advanced runners keep their arms bent at an angle less than 90 degrees.
3. Don’t bounce up and down or twist side to side.  While you run, your head should not move.  Keep your focus forward and your body level.  While your arms should be alternating, they should not cause your trunk to twist side to side.  Squeezing your glutes and abdominals to keep a tight core will help with this.
4. Don’t heel strike.  We’ve gone over this in the past, but nothing is more inefficient to your run than hitting the ground with your heel.  Keep momentum moving forward by keeping your ankles next to each other.  You are essentially only picking up your feet.
5. Lean forward.  This is what forces your body to travel.  Do not use your legs to push the ground from behind you, let gravity do the work for you.  Lean at the ANKLE (not the hips) and pick up your feet a minimal distance.  This should feel like you are catching yourself from falling on your face.  This is correct form.  Keep in mind; it takes less than a 5-degree lean for your body to travel very fast.  Don’t think you have to bend way over.  Someone who looks at you running in this fashion should not be able to tell that you are leaning forward.

In running with this method, also called the POSE method, you will be able to run more efficiently and better biomechanically for your body.

Good luck!

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