Don't Drop Out of the Race! 5 Ways to Decrease Your Risk of Dying Early

Pittsburgh Cure Sarcoma 5K

Did you know that you can decrease your risk of dying? You can take action to improve your health and decrease your risk of preventable death. 

In the United States alone, up to 40% of annual deaths from each of the five leading causes of death could have been prevented. You can actively make changes to decrease your risk of dying from:
1. Heart Disease 
2. Cancer
3. Chronic Respiratory Disease
4. Stroke
5. Unintentional Injury

In Healthcare we focus on the Three Levels of Prevention:
1. Primary Prevention: healthy people make changes to their lifestyle to decrease the risk of developing a disease or sustaining an injury. 
2. Secondary Prevention: treating an existing illness or risk factor to prevent further complications or progression of the disease/injury. 
3. Tertiary Prevention: teaching people to manage long term health problems to prevent further decline and maximize quality of life. 

As a Fitness Blogger and an Occupational Therapist, I am actively trying to promote the Primary Prevention Level of Healthcare. If I can help improve even one person's health, happiness and quality of life than I have done something with my life that I can be proud of. I share workouts and nutrition tips, but there are other changes you can make to improve your health and extend your life. 

What are you willing to do for a healthier life? You're on my blog, so that means you are probably already exercising, or interested in starting a fitness program. That means you are moving in the right direction!

5 Steps You Can Take to Decrease Your Risk of Dying from a Preventable Disease:

1. Exercise Consistently: Exercise decreases your risk of everything from Alzheimer's to Diabetes, Stroke and Cancer. Those who exercise consistently are more likely to be at a healthy body fat percentage, which further decreases your risk of dying from a preventable cause. Exercise helps control Blood Pressure, and regulates Blood Sugar and Release of Hormones. 

Maintain strength, cardiovascular health and flexibility to keep your body in optimal health. While you are at it consider signing up for a 5K to support an important cause: Pittsburgh Cure Sarcoma 5K. 

2. Provide Your Body Proper Nutrition: A poor diet limits the amount of nutrients you are consuming. Choosing a variety of nutrient dense foods provides your body with the proper sustenance to maximize it's ability to function at it's optimal level. Eating a balanced diet also promotes a healthy body weight and muscle/fat ratio. 

3. Decrease Your Risk of Accidental Death: Wear your seat belts and helmets! Do not misuse drugs (prescription or otherwise). Educate yourself on any risk factors involved with your job or hobbies and take action to improve your safety. 

4. Complete Regular Screenings to Monitor Your Risk of Developing an Illness: Biometric screenings, Regular Checks of Blood Pressure, Complete recommended Cancer Screenings. 

5. Limit Exposure to Hazardous Materials: Avoid tobacco use, second hand smoke, and exposure to chemicals. 

Taking care of your body doesn't only decrease your risk of dying, it also improves your quality of life. You're worth the effort! What healthy habits have you incorporated into your life? If you've made a change or want to share you story comment below, or tag me on Facebook, Twitter or Instagram (@BenderFitness). 


Sources: Up to 40 percent of annual deaths from each of five leading US causes are preventable

Potentially Preventable Deaths from the Five Leading Causes of Death — United States, 2008–2010

Everything You Need to Know About Protein Supplementation

Everything You Need to Know About Protein Supplementation

Written by: Jon Shoop

Hello Melissa Bender’s fans and followers! 

My name is Jon Shoop, I am a sports nutritionist and own some nutrition stores in the United States. Melissa and I have been working together for a couple of years with vitamins and supplements for her personal health and fitness. 

As many of you know, she really has enjoyed and benefitted from the supplements I’ve sent her and my recommendations on what to take and at what time of her daily schedule. I have been in the supplement industry for over three years with countless client success stories and thousands of people’s feedback on different supplements. With so many different opinions and thoughts on what to take and when, it can be extremely confusing and eventually can become frustrating. 

Melissa has asked me to start writing about some different topics for her blog to hopefully benefit all of you out there who may not know all that much about the numerous supplements on the market. This is my first blog post for her and I am excited about it! 

Sidenote: I am not a doctor, consult with your physician before starting any exercise or supplement regimen, especially if you have pre-existing conditions.

The first topic we wanted to cover is protein supplementation:

Protein is the main building block of muscle tissue. 

A complete protein source has all 20 amino acids in it. Protein can come from animal sources such as beef, milk, chicken, eggs, most protein powders, and every other animal you can eat. It can also come from plant sources such as peas, brown rice, and quinoa. All animal sourced protein has all 20 amino acids while the various different plant proteins contain some, but not all 20 amino acids. If you are looking for a complete protein source go with an animal sourced protein such as whey, casein, egg, milk, or beef. Or you will need to find a plant based protein that has a blend of different plants so as to combine their different amino acid profiles, such as a protein that contains both pea and brown rice will give you all 20 amino acids when combining those two plant sources.

Different people have different protein needs and requirements. 

Generally speaking, someone who is active and works out 3+ times a week typically needs a higher protein content throughout the day. Also, diet and goals play a big role in quantity of protein needed. 

For example, someone who is trying to lose weight would be sufficient at getting 0.8 grams of protein per pound of body weight. Let me illustrate further: a 200 lb man is trying to lose weight. He would be fine at getting 0.8 X 200 = 160g. So a 200lb man getting 160g of protein per day is a fine amount. 

For someone trying to gain weight, they should shoot for 1-1.2g of protein per pound of body weight. For example a 200 pound man would be good with: 1-1.2 X 200 = 200-240g of protein needed. You can use those numbers to find out your protein requirements. 

Another good rule of thumb I like to use is 1 gram of protein per pound of DESIRED body weight. For example, a 200 lb man wants to lose 50 lbs and get down to 150lbs, so he starts by making sure he gets 150g of protein daily.

I also have a few recommendations on when and what types of proteins to take. 

Proteins breakdown at different rates in our body’s digestive system. This is due to certain proteins being comprised of shorter or longer chains of amino molecules. A fast digesting protein for example is whey protein. A longer and slower time releasing protein source is casein.

Typically I am faced with two different scenarios of people who supplement protein:

The first of which is the person who just takes a protein shake after workouts and at no other time of the day. For this person, a whey protein isolate is a very good choice. The reason why this is a good choice for this individual who just has a shake after workouts is because after workouts we have a critical time frame to help our body’s recover and repair from what we just put it through for maximum uptake. To accentuate this time frame of recovery, a whey isolate protein is the best option. Whey isolate protein is very fast digesting and absorbs quickly into the bloodstream so this is why specifically whey isolate protein is best for this type of person.

The second scenario is of the person who has a protein shake for snack or meal replacement and/or after workouts. For this scenario I would recommend a blended (multi-sourced) protein. The first and main ingredient of the compound being a whey isolate protein, blended with some egg and casein protein in it as well. I call these blended proteins, “dual use” types because they are going to be good after workouts because of whey isolate as it’s main ingredient. The second aspect of this type of protein is its versatile function throughout the day when used as a meal replacement or snack. 

You as the consumer would want something more whole-food like that takes longer to breakdown and digest, keeping you more full for longer, as a normal meal would. Milk, egg, casein, and some plant proteins are all going to be slower digesting proteins than whey isolate. The slower the digesting the longer it will keep you full. So when a blended protein has whey isolate, egg, milk, and/or casein proteins in it, it makes a good option for someone who just wants one protein that is a good fit for all their uses.

I hope this was informative and helped clear up any questions you amazing people have in regards to your protein supplementation! The next topic will be up to you guys so ask away and I will pick one or more questions or topics to discuss in each article.

Thank you for your time, if you have any more questions feel free to reach out! Stay tuned for more articles.

Jon Shoop

If you liked this article you might also enjoy:

Healthy Protein Blended Chocolate Coffee Frappucino

Two Protein Pancake Recipes

You can read more about Jon and his background in Nutrition, Health, Fitness and Competition Training at: 

http://totalnutritiontyler.com/jon-shoop-store-owner/

If you would like to place an order or get more information please message him at: www.facebook.com/tnmansfield

If you have questions for Jon post them in the comments below, or on my Facebook page: www.facebook.com/MelissaBenderFitness

How to Eat Clean: 5 Tips for Success

Clean Eating. It's a phrase many people throw around, but when you talk specifics with people it turns out it means something different to everyone.  For example, to a body builder the fruit in the picture above might not be "clean" because it has sugar in it.  

Everyone approaches clean eating differently. If you want to lose weight caloric expenditure must be higher than caloric intake (this is true no matter what you eat. Binge eating "clean" foods is still binge eating.) I also want to stress the fact that there is no evil food. There are foods that are higher in nutrients and foods with low nutritional value. 

This is my approach to clean eating. The more closely I stick to eating clean the better I feel, and I see much more definition in my body. I have been re-focusing on incorporating these techniques into my diet, and I am already seeing results. Check out 5 Rules to Improve Your Nutrition and Diet for more healthy eating ideas. 

Clean Eating means eating food which is minimally processed, and as close to it's natural state as possible. Eat whole foods: lots of veggies, lean meats, nuts and fruit. At it's heart, this is the key to clean eating. 

This means that you have to put a little bit more preparation and planning into your food choices. 

1. Prepare: If you are hungry you often want to grab the first thing that's available. Keeping healthy options on hand will improve your chances of success. 

• Cook in Bulk: Prepare extra food ahead of time. On Sundays I cook a large baking dish full of chicken (sometimes fish), and a dish full of vegetables. I can use these in my lunch, on a salad, in pasta, or as an easy addition to any dinners I might cook during the week. 
• Plan for Healthy Snacking: If you are a snacker keep food items on hand that you enjoy and can eat in appropriate portion sizes. Raw Almonds or other nuts, Fruit, Greek Yogurt, etc. You can pre-portion out ingredients for your favorite smoothie.
• Choose Foods that you Enjoy: You are not going to stick to a meal plan if you don't like what you are eating. Don't be afraid to experiment with healthy variations of your favorite recipes. Pinterest can be a gold mine of fun and healthy recipe ideas. You can check out my "Healthy Delicious" Pinterest Board here for some fun ideas. 

2. Portion: Making healthy choices doesn't make you exempt from eating realistic portion sizes. Just because an item is healthy doesn't mean it's low in calories. Two of my favorite foods in the world are Natural Peanut Butter and Avocados. Both foods have tremendous health benefits. Neither is a low calorie food. 

• Check Portion Sizes: When you are first getting used to portion sizes don't be afraid to measure. Keep in mind that measuring is a tool. If measuring food is a trigger to compulsive eating behaviors for you, please skip this one. Having a healthy relationship with food is more important than having an exact portion size. 
• Approximate Portion Sizes: Meat/Protein should be around the size of your palm, or the size of a deck of cards. One serving of cheese is about the size of your thumb. Vegetables should fill about half of your plate or two cupped hands. 

3. Check Labels: Take a quick peek at the ingredient list. I also check the sugar and sodium content of pre-packaged foods. Many otherwise healthy foods are overloaded with additional salt and sugar. (This is especially true of dried fruits and trail mixes. Dried fruit is already high in natural sugars, and many companies add significant amounts of sugar to the fruit during the drying process.)

• Look for ingredients you recognize. For example, I prefer Peanut Butter where the only ingredient is Peanuts.
• Ingredients are listed in order of quantity. Whichever ingredient is listed first is present in the largest quantities. If sugar is the first or second ingredient it's a red flag to me that the food item is not as healthy as it may seem. 

4. Organic/Gluten Free/Grain Free does NOT Automatically Mean Healthy: Just because it has a label, doesn't mean it's healthy or low calorie. Cookies are still cookies, even if they are organic and gluten free. It doesn't mean you can't enjoy them, but remember the term "organic" or "gluten free" does not make it a magic cookie. Keep your portion sizes reasonable. 

5. Stick to the Basics: Incorporate protein, carbohydrates, healthy fats, and proper hydration into your diet. 

• Try to include a vegetable at every meal. For me, the easiest and fastest option is fresh spinach.  I put spinach in salads, smoothies, wraps, sandwiches, pastas, spaghetti sauce, or as a side dish. 
• Eat Carbohydrates: They are necessary for your body and brain to function correctly. You can get your carbs from fruits and vegetables, from grains or from a combination of both. Food=Fuel. 
• Eat Lean Protein: Protein helps keep you full throughout the day and helps your body build muscles. 
• Eat Healthy Fats: Healthy fats have been scientifically proven to improve endurance during workouts. They also help your hair and nails look their best. Healthy fats decrease your risk for a plethora of diseases (heart disease, stroke, and hypertension just to name a few!) Olive oil, avocado, coconut, nut butters, and nuts are great sources of healthy fats. 

Spaghetti Squash over Fresh Spinach with Tomato & Spinach Marinara Sauce and Chicken. 

There is no secret to healthy eating. The trick to it is finding a healthy approach that works for you. I don't eat whole foods all the time, but I make sure they are the foundation of my diet. Today I ate a donut (gasp!) and I don't feel guilty, or that I had to "earn it" or "work it off." I don't eat donuts every day. I do eat vegetables, fruits, nuts and lean meats every day. I exercise and try to make healthy choices.

Sneak Peek Workout Tutorials! Quick Exercises you can Add to Any Workout Routine

Hi Everyone!

I have been sharing Sneak Peek Workout Tutorials on my Instagram account for a while now. It's about time that I put them together on my blog. 

These are some great exercise moves that you can add to any workout routine, or do alone as an exercise challenge.  

I separated the different exercises into: Core/Abs, Lower Body, and Full Body/Compound Movements.  Have fun, and focus on good form!

Enjoy!
Melissa

Abs/Core:



Side Plank Double Kick
Side Plank Elbow Tap Hip Lift


V-Up Hop  Spiderman with Stability Ball 

Twisting V-Up



 Oblique Plank 

Hip Lift Hook

 Crunch and Tap with Dumbbell

Legs/Lower Body:

Stability Ball Pull (Leg/Hamstring Curl)

Plank Lunge Reach Warrior III Crunch

Plie Jump with Lateral Lift


Squat to Lunge 

  Elevated Hip Thrust 

 Warrior III Kick 
Prone Heel Tap

 Goddess Twist

 Pendulum Squats 


Romanian Deadlifts

 Curtsy Lunge 

Full Body/Compound Movements:


Man Maker Burpee 

 Burpee Tuck Jump 

Warrior III Curl 
Table Top Knee Touch 

 Down Dog Hop


Pull-up with Hanging Leg Raise 


Plank Crunch Squat 
Bear Complex 
Chatarunga  
Plank Down Dog to Knee Drop Plank Chatarunga Hold Plank Pop Up 

5 Rules to Improve Your Nutrition and Diet

Hi Everyone, 

The new 30 Day Challenge starts tomorrow. We are going to be doing some awesome workouts! To get the best results from your workout program it's important to pair them with a good nutritional plan. 

So what does a good nutritional plan look like? It varies a bit from person to person. Your nutritional plan should include foods that you enjoy. 

That said, there are some aspects that should be included in your diet. Don't be afraid to explore and figure out what works best for you.  Here are some rules that I try to stick to when deciding what to eat. 

1. Learn to Recognize Portion Sizes: This is by far the one I have the hardest time sticking to! I eat several meals (5-6) throughout the day, so it is especially important to be aware of portion sizes when you do this. Otherwise you end up with 5-6 huge meals and an excess of calories. 

If you aren't sure what a portion size looks like measure it. Three foods that I find shocking when measured are cereal, granola and trail mix. I keep a little sandwich baggie with a 1/4 cup portion size inside my bag of trail mix and granola. It's an easy visual cue to show me what a portion size is with these foods (otherwise I might eat them 3-4 handfuls at a time). You don't have to do this with every food, but if there is something you know you tend to overeat measure it out until you learn to recognize the portion size. 

Remember, you don't have to limit yourself to just one serving with every food, but being aware can help you make healthy choices throughout the day. 

Spinach salad with Fish and Cherry Tomatoes, Sweet Potatoes, Eggplant and Zucchini, Apple

2. Eat Vegetables: Incorporate them into all of your meals. When you fill your plate, aim to make half of that vegetables. I start almost every day with an egg sandwich with fresh baby spinach on 100% whole wheat bread. Sometimes I add hummus or peanut butter (yes, I do love PB with a lot of strange things), sometimes I skip the bread and have eggs with fresh spinach.

Vegetables are full of nutrition and fiber, and most of them are naturally low in calories. The more colors you incorporate into your day the bigger the variety of nutrients you are consuming. Vegetables will help keep you full longer, and help prevent overeating. An added bonus of crunchy vegetables (carrots, celery, etc) is that they take longer to chew, which can help your body recognize satiety (fullness) signals more quickly. 

Egg, Spinach and Bacon

Some Recipe Ideas: Apple Omelet, Vegetable Grilled Cheese, Chicken Vegetable Soup, Veggie Wrap, Green Smoothie, Chicken Vegetable Rice Soup, Grilled Eggplant Sandwich, Filling Green Endurance Smoothie

3. Eat Protein: Protein will help your muscles grow stronger and repair more quickly. It also helps keep you full and satisfied throughout the day. Research is variable on the amount of protein you should consume per day. However, most people trying to build lean muscle aim for 1 gram per pound of desired body weight. 

One serving of meat should be approximately the size of your palm or a deck of cards. Leaner cuts of meat are typically lower in saturated fat. 

Baked Fish and Vegetables

Some Recipe Ideas: Tuna Stuffed Egg Whites, Egg Muffins, Peanut Butter Greek Yogurt, Feta Stuffed Chicken, Crockpot Seafood Stew/Gumbo, Protein Pancakes, Balsamic Chicken with Mashed Sweet Potatoes, Avocado Chicken or Egg Salad, How to Get Enough Protein 

4. Satisfy Your Sweet Tooth: Whoa! Did I really just say that? I sure did. I keep dark chocolate chips in my freezer at all times. If I have a major sweets craving I have a few chocolate chips (remember rule #1 about portion sizes!) 

Remember, you can satisfy your sweet tooth while eating clean. Get creative, and try to steer yourself closer to fruits and away from overly processed sugars. 

If you let the cravings build without ever appeasing them it can lead to binge eating of very unhealthy items. Also, a "diet" will only work if it is a lifestyle change that you are able to stick to. For most of us that means we need to incorporate in some sweets. Don't be afraid to try some healthy versions of your favorite dessert. You just might like it!

I'm a big fan of Sincerely Yogurt. I stick to the Original Flavor, which is refreshing and delicious, and I top it with fresh fruit. Jesse usually gets the chocolate. 

Some Recipe Ideas: Peanut Butter Oat Stuffed Baked Apples, Protein Chocolate Frappucino, Chocolate Peanut Butter Cupcakes, Frozen Banana Bites

5. Log Your Food: Try keeping a written or photographic log of your food. Snapping photos of everything you eat, or writing it down can help you be aware of what you are putting into your body. It can also help you identify if there are certain foods that trigger you to over eat. On the flip side, it can be a great tool to tell you when you aren't eating enough. Eating to much and eating to little are BOTH detrimental to your health and fitness. Food is fuel for your body. To little food and you catabolize your muscle, which increases your body fat percentage. To much food and you become sluggish and consume extra calories which can lead to weight gain. 

Remember, contrary to what you can find on Pinterest, Calories are NOT little creatures that sew your clothes tighter in the night. Calories are simply a measure of energy. 1 Calorie = 4.184 Joules. Calories measure the amount of potential energy that a food item has. It takes your body a certain amount of energy just to pump your blood! One gallon of gasoline has about 31,000,000 calories. You wouldn't fill up your gas tank with gasoline, and then start pouring the gas into the back seat. You also wouldn't be able to drive your car on an empty tank. Fuel your body with what it needs. 

This doesn't have to mean counting calories! Many people find counting calories useful, but it can become something that people get hung up on or start doing compulsively. If you are one of those people it's probably better to just skip number 5. Having a healthy approach toward food will get you results faster, and keep you saner than counting calories. I log my food at the end of the day when I am done eating. That helps me keep the log as a tool for learning, and not something to get fixated on. 

I hope you find these tips helpful! See you tomorrow for Day 1 of the new 30 Day Challenge!

Melissa

How to Use a Foam Roller to Decrease Post Workout Soreness

Hi Everyone!

In this video I demonstrate how to use a foam roller to decrease pain in your shins, hamstring, calves, quads and shoulders. 

Foam rolling is a great way to give yourself a deep tissue massage. Foam rolling can breakdown scar tissue and adhesion's that build up within your muscles, increasing blood flow and improving muscle flexibility. Foam rolling immediately after a workout, and following it up with static stretching can help prevent the build-up of scar tissue in your body. 

Improving your blood flow does more than speed up the healing process, it also increases your bodies abilities to provide oxygen and nutrients to your body. It helps prevent shortening of muscles which can lead to bio-mechanical issues and repetitive strain injuries.  

This simple tool can improve the speed at which you heal, and help prevent injury, and you can reap the benefits with as little as 5-10 minutes of foam rolling. 

The first time you try it it might feel painful. Try to pause on areas that feel tight. These are the areas that need your attention most. 

The benefits of taking care of your body are plentiful, so take a little time for yourself and foam roll. :)

Melissa

Training to Race: What Kind of Runner are You?

Long runs give you a lot of time to think. As I was running, and trying to hit a specific pace for the first 5 miles of my run (which of course ended up being on a steady incline) I had a lot of time to ponder the type of training that I respond to best. 

Having had the opportunity to assist in coaching a high school cross country team, and watching Jesse and Shep coach together I have noticed that training needs to be individualized. 

One plan does not necessarily fit all. As an Occupational Therapist this idea is very familiar to me. All day long I modify different tasks to help people achieve their highest level of success and independence. This carries into my running and coaching. 

So what type of runner are you? You might recognize yourself in one of the descriptions below, or you might like to try out different methods and see which suits you best. If you are training for an event you should always incorporate easy runs, tempo runs, speed work, and hill workouts, but how you approach this workouts will vary. You may find that at different times in your training, the approach you prefer fluctuates. 

Pace Oriented: Many people respond to this type of training. This type of runner likes to know exactly what paces to hit, what their splits should look like, and focuses on achieving negative splits in their races (running the second half of the race at a faster pace than the first half). These runners often demonstrate an uncanny ability to mentally crunch numbers and vacillate accurately between miles, kilometers, meters and yards. They know exactly what their pace should be in each measure in order to hit their goal time in a race. 

If this describes you, the best way to structure your training is based on these goals. You might like Runner's World's Pace Calculator and Pace Wrist Band Creator which tells you what your times should be for each mile to hit a given goal time. 

Training: Incorporate pace related goals into all of your training. You should know your paces for the following:
 Easy: (talking) pace.
Race pace: The pace you can maintain for a race. 
Tempo pace: Comfortably hard, but sustainable for an extended period of time, typically 3-6 miles. 
VO2 Max pace: Your hardest working pace. The pace at which you are breathing hard and taking in the maximum amount of oxygen. 

Each type of run should have a numerical value/pace attached to it. 


Effort Oriented: Some people respond better to training which focuses on their perceived effort during exertion. Studies have shown that the RPE (Rate of Perceived Exertion) is a very accurate rating scale which can be used individually to determine how hard you are working. The Borg RPE scale is rated up to 20, however, a simpler scale of 1-10 is generally sufficient. 

Effort oriented runners will often focus on maintaining a certain level of effort in their races. For example, when running up hill their pace slows down as the level of effort goes up. Similarly, when going downhill they don't relax, they keep their physical level of effort the same. 

This type of runner may respond well to training with a heart rate monitor, or may prefer to rely on their own physical experience of the pacing. 

The RPE scale is as follows:

0-1 No Effort. 
2-3 Light Exertion (stretching/warm up). 
4-5 Medium Exertion (you should still be able to talk comfortably). Easy Pace running. 
6-7 Moderate Exertion (harder breathing, able to carry on conversation in shorter bursts). Comfortably pushing, you are working hard, but know you can go harder. It feels good to know you don't have to go harder. 
8-9 Hard Exertion (breathing heavy, able to say only a few words at a time. You should wonder how long you can maintain this pace due to increased level of effort). Race Pace. You are working hard, but you can maintain this pace/effort. 
10 Maximum/Hardest Level Exertion (as hard/fast as you can go. You should not be able to speak. Typically you can only maintain this pace for up to 1 minute). Sprinting. 

Training: Focus your training based on effort. Although you may still have a time goal for a specific event and know your goal paces, maintaining a certain level of effort is more important to your success than pushing to hit your miles at a specific time. 

Competitive Spirit: This type of runner responds best to running with a partner or group with a similar level of ability. In races this person is motivated to push as hard as they can to beat those around them. Training with others motivates them to run harder and faster so they can always be their best. 

Training: Train in a group, but be sure not to over do it! Easy days should still be easy, not a competition for who has the fastest easy pace. :) 

So what type of runner am I? 

I prefer effort based running. Time based goals make me feel anxious. If I don't hit my goal times I feel like I failed at my workout. Instead of getting motivated, I become discouraged. 

I ran the same course 2 times over the course of a few weeks. The first time I did it I was aiming for a comfortable pace (based on effort) and I felt amazing the entire time. The second time I did it I had a pace goal: hit a certain pace for each of the first 5 miles of the run, followed by 5 miles of recovery. 

The results: in the goal pace run my average pace was 25 seconds slower than on my easy effort paced run!

Why? For me the problem was mental, and it happens pretty consistently when I focus exclusively on time. 

When I focus on effort my thought pattern is: "You can hold this pace forever!" or when the watch beeps that I ran a mile "That was easy. You can do that again 5 more times no problem!" 

When I focus on time my thoughts go something like this: "Oh God! I need to pick up the pace or I'm not going to hit my time!" Look at watch. "I'm not going to hit it this time, what the heck makes me think I can do this pace for 13.1 miles if I can't even hit it on this mile in practice." The anxiety affects my breathing, and takes away the joy and feeling of strength I normally get from running. 

Note: As with all of my workouts variety is the spice of life. I like to switch up my training, and try different goals. Don't be afraid to challenge yourself in new ways. If one way isn't working for you or giving you the results you are looking for don't give up! I will continue to have pace based goals in some of my training, and I will get better at achieving them. I don't want to lose my love of running so I will use more than one training technique. 

Happy Training!
Melissa

The Secret to Achieving Your Goals....Determination, Refusal to Give Up, and a little Planning

Hi Everyone,

I was reading about Diana Nyad's successful 115 Mile swim from Cuba to Florida today. This was her fifth attempt. She did at the age of 64, what she was unable to achieve on her first try at 28. Fitness is a lifestyle with no age limit. It takes work and time. It is worth it. Check out the article about Diana's success here. 

There is more to this story than physical achievement. There is determination, commitment, refusal to give up, and strength of spirit that is not dimmed by embarrassment, shame or disappointment. 

Did the first 4 attempts to complete this swim hurt? Physically, she survived Jelly Fish Stings, asthma attacks, cuts, scrapes, cramping, and on her fifth trial swimming for 53 hours. Pain is a given, and after the first four attempts and 35 years Diana knew it wouldn't get easier. 

The mental fortitude it takes to attempt something you know will not be easy, and that you may fail is difficult in the best of conditions. Diana undertook this knowing that the world was watching. 

So which of your goals are you putting off due to fear of failure, embarrassment, or difficulty? 

Make a list of these goals. (If you have trouble staying on task or finding focus select one goal to focus on at a time. 

Now write down two actions you can take toward making each goal a reality. Write down two blocks to your goal. What has stopped you from reaching your goals so far? Finally, write down two ways you can overcome whatever is blocking you. If you want to share your goals you can do so in the comments section below, or on my facebook wall. 

Use this list as a plan/guide to achieving your goals. Update it as needed. Don't let anything (even yourself) stop you. 

I have a lot of interests and goals. You all know most of my fitness goals, so I am going to share a goal from another area of my life. I love singing. I used to sing constantly, and record songs for fun when I was bored at home. I wanted to lay on a piano and sing blues songs. :)

I rarely sing anymore. (Don't worry, this blog will still be about fitness, not singing!) When I see a great musical performance there is a part of me that hurts because I miss it. 

Goal: Start singing again. 

Actions: 
1. Sing at least one a Capella (without music) song per day. 
2. Buy a recording program for my computer. 

Blocks:
1. Fear. I have been told a million times that my voice is to operatic/not mainstream. 
2. I don't play an instrument, so my song writing is limited to vocals and lyrics.  

Overcome:
1. I'm singing for my own pleasure, and recording songs because I enjoy it. Also, I generally don't care what other people think as long as I am happy with my own choices. This should extend to singing as well. 
2. I don't need to play an instrument to enjoy singing. This is not really a valid excuse. However, I do want to learn to play guitar and piano. Those can be separate goals. 

Whatever your goals are, fitness or otherwise, you can achieve them. It may not be easy, but you can do it if you put in the time and effort. Don't give up, and don't stop doing the things you love. Those are the things that bring happiness and passion to your life. 

Melissa

PS I attached links to a few songs I recorded several years ago. Listening to them reminded me of how much I loved recording songs. "Wanting Me" is a duet/collaboration I did with my best friend from High School, Lenny Boss. "Spider Webs" is an a cappella cover of my favorite Joan Osborne song. "At Last" is one of my favorite classics by Etta James. 

Bean Salad: Easy, Quick and Healthy

Hi Everyone!

I was in a rush the other day so I threw together a healthy, bean and vegetable salad to keep in my refrigerator as a quick side (or meal). 

I used a combination of canned and fresh vegetables. If I had more time I would have run to the grocery store and used all fresh vegetables, but I needed something I could throw together quickly. 

You can be creative with this recipe, and use any vegetables you like. Usually I throw in some black olives, but I didn't have any on hand. 

Vegetables should make up approximately 50% of your meals. If you're not getting that amount it helps to start planning ways to add vegetables to your diet. Remember, vegetables are high in fiber, so you will need to increase gradually to prevent stomach discomfort. 

Ingredients: (All canned items can be substituted with fresh veggies)
1 can snow peas
1 can cut green beans
1 small can sliced mushrooms
1 can sliced carrots
1 can kidney beans
3 Roma tomatoes (diced)
1 cucumber (cut and sliced in half)
Fresh thyme, basil and oregano
3 tablespoons Italian Dressing (or flavor to taste)

Optional ingredients:
Olives
Feta Cheese
Salt and Pepper

Combine all ingredients in a large bowl. Stir or shake (I use a bowl with a snap on lid and shake to ensure the ingredients are combined, and everything is coated with the spices). 

Packing Lunch for Healthy Success

Hi Everyone,

I am giving you a sneak peek into my lunch box for tomorrow. This meal took less than 5 minutes to put together (the chicken was left over from dinner last night). 

Planning your lunch, and putting it together the night before can help you successfully make healthy choices even when you are on the go. You are ensuring that you have something healthy that will give you energy for the day, and prevent mindless snacking, or poor meal choices. 

For lunch tomorrow I am having Avocado Curry Chicken Salad, fresh spinach, mini cucumbers, cherry tomatoes, and a whole wheat sandwich thin. I will also bring an apple, and plenty of fresh water. You can click on the link above for the recipe. If you're not a fan of spices, leave out the curry. 

A little bit of preparation will save me time and stress tomorrow morning when I am heading out to work. Plus, I know that I have a healthy and delicious meal that will give me energy during the day. 

I would love to see what you are packing in your lunch! Post a picture on my facebook page: www.facebook.com/MelissaBenderFitness

See you tomorrow with a new workout!

Melissa

Veggie Wrap: Fast, Healthy, Delicious

Hi Everyone!

I have been veggie obsessed lately! Salads, sandwiches, wraps. I just can't seem to get enough veggies. 

In honor of Earth Day I wanted to share some vegetarian recipes. This was my lunch yesterday (and very similar to my lunch and afternoon snack today!)

It's easy, quick, healthy and filling. You can use any vegetables that you want, and if you leave off the feta it's vegan. 

Ingredients: 

-Wrap of Choice (this is also delicious on Ezekial Bread or whole wheat)

-Sliced Tomato

-Baby Bella Mushrooms (sliced)

-Diced Avocado (hummus can be substituted)

-Mini Cucumber (sliced)

-Tomato Basil Feta Cheese (optional)

*I would have added fresh baby spinach, but I was out. Artisan Lettuce is also good. 

Add all of the veggies to your wrap, fold up and enjoy. 

Today I brought a large salad to work with most of the same ingredients, a whole wheat sandwich thin, and a triangle of spreadable cheese. I ate half of the salad for lunch, and had the rest on a sandwich with the cheese as an after work snack. It was delicious, satisfying, and best of all my stomach felt great after eating it! (As someone with food allergies/sensitivities this is a huge bonus!)

Enjoy!

Melissa

Building Up to a Pull-up/Increasing My Pull-Up Reps

Hi Everyone!

There will be a new workout tonight. In the meantime I wanted to share with you my pull-up routine. One of my New Year's resolutions was to increase the number of pull-ups I can do consecutively. 

The video explains my routine, and also shows how you can build up to a pull-up. 

I accidentally deleted my first version of this video, so I immediately had to re-film. My arms were a bit tired for the second time through, but it was a nice challenge. 

You can also use an assisted pull-up machine at the gym, have a friend boost your legs, or place one foot on a chair to give yourself some additional support as you gain the strength necessary to do pull-ups. 

For years I thought it was impossible for me to do a pull-up. From the time I turned 12 until just a few years ago I would hang from the bar writhing, and struggling to pull myself up to no avail. With effort and training you can do it! Being able to lift your own body weight is an important and functional skill. Just think of all the action movies where people find themselves hanging on the edges of cliffs or buildings. Hopefully you won't find yourself in that position, but if you do you want to be able to pull yourself up! ;) 

Have a great day! See you tonight with a new workout!
Melissa

PS Pull-ups are also great for ab development!