Thursday Thoughts Ed. 85 - Taking time off while staying ON it!

8:31 PM Remy Maguire - Manifest the Best 0 Comments

When it comes to getting fit and healthy it really isn't "all or nothing". It can't be. 

The true sign of commitment to yourself isn't going at it full-on 100% of the time. How exhausting?!?!Commitment is getting right back to it, making thoughtful choices everyday. Making a healthy breakfast after a night out on the town. Hitting the gym the Monday after a holiday. 
 
How do you stick to you healthy plans??

I recommend the 80%/20% principle. It gives you a little wiggle room and does a whole lot of good for your body and your mind.

Example: Make all your main meals full of veggies with lean protein and have a glass of wine with a square of dark chocolate in the evening.

Example: Hit the gym or workout 5 days a week and take 2 days off to tend the garden, stay home and read or visit a friend. 

I was thinking today this idea of commitment, to my own fitness and training, almost always ON and rarely OFF  (80/20) can be overlaid to look at longer chunks of time, not just days and weeks, but months, seasons and even years. 

On Halloween I'll be in South Africa traveling for two weeks with my mother. We have all sorts of adventures planned, safari, lagoon cruise, dinner with a local family, even an ostrich ride! The trip of a lifetime. 

My mom already made me swear I wouldn't try and go running. "A lion could eat you!" And there won't much gym access or fancy workout rooms. 

Two weeks OFF. That could really freak me out. What will happen?!?! But, when I look at the big picture this break in my routine fits perfectly into my plans. Mwah ha ha!! 

Research will even tell you the body doesn't make strength gains while lifting weights, it's the recovery process that produces results. 

Time off from regular gym time, routine meals and everyday stress can create a drop in Cortisol (The bodies "hold on to fat" hormone). This drop lets the body naturally become leaner and release its hold on internal stress and toxins. 

Coming back to training after a planned break can create new gains as well! It won't take much to get right back to lifting the same amount of weight. (Muscle loss usually happens after a break of 3 weeks and longer) But by ramping up slowly and lightly you will see your body change more quickly than before - and that feels great! 

A little break could be just what you need if you have been training and working out regularly for months or years to bust through a dreaded plateau. 

Just get back to it. 

If you've been OFF for longer, like all summer, don't despair! Just get back to it. Slowly and easily (I promise) you'll find your body back in fight shape. Maybe even better. 

Let me know if you need help. I happen to know some people who are experts in starting, re-starting and sticking to health and fitness routines. 

Most importantly...

Listen to you body. Go hard when you can - rest when you need it. 
Know where you want to go. 
Stick to it. 
You'll get there.  

See you in a couple weeks! 

Look for blog posts and facebook updates from Africa whenever I can connect to the world wide web:-)


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Best Fall Salad: Roasted Brussel Sprout and Apple Salad

8:45 PM Remy Maguire - Manifest the Best 0 Comments

This was so good I wanted to make it every night for a week! But, that'd be a lot of brussel sprouts, you know.

1 tbsp olive Oil
1 lb brussel spouts, halved lengthwise
1 apple, cut into 1/4 inch slices
1 yellow onion, cut into 1-inch chunks
1/8 cup tahini (you can use more if you want but I like it lighter)
2 tbsp rice wine vinegar
1 tbsp maple syrup
2 tsp white miso (skip you don't have but it makes it really special)
1/8 tsp crushed red pepper flakes
1/2 cup hazelnuts, finely chopped
4 cups baby spinach
1/2 cup crumbled bleu cheese

Heat oven to 400 degrees. Lightly grease a baking sheet with a little olive oil. In a bowl, combine sprouts, apple, onion, and remaining olive oil; toss to coat. Roast on baking sheet, turing once, until sprouts are brown and tender 25-30 minutes. In a bowl, whisk together tahini, vinegar, syrup, miso, red pepper, and about 1/4 cup of water until smooth; set aside. Heat a large skillet over medium heat. Toast hazelnuts 3-5 minutes, stirring occasionally.  Divide spinach, sprout mixture, nuts, cheese and dressing evenly....makes four plates. Dee-light-ful!

Adapted from SELF magazine.


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Thursday Thoughts Ed. 84 - 5 Ways to Stay Heathy this Winter

10:11 PM Remy Maguire - Manifest the Best 0 Comments



It's here! Along with the beautiful, crisp fall weather comes a less delightful seasonal phenomenon, The Sickies! Yuck! While cold and flu season begins and it seems like everyone around you is getting sick, it doesn't have to happen to you!

No matter what your tactics are for staying healthy, flu shots or hot toddies, there are a few things we all must do to keep our immune systems going strong.

#1. Get enough sleep.

The number of hours you need is particular to you. What's important is that you make sure to hit that magic number. You know when you've got it right because you fall asleep easier and you wake up refreshed. Over the course of the night, your body does the hard work of processing the day and rejuvenating you for the next one. Try a cup of soothing hot tea at night to calm you and prepare you for a good nights rest. Keep your bedroom as dark as possible and leave the electronics out of there.

#2. Drink more water.

This should be the first thing you do when you wake up in the morning. I like to heat the kettle up and sip on warm water while the coffee in brewing. Add a slice of lemon if you prefer. Then keep drinking all day.  Bring your water bottle to the gym. Keep one in the car. Our bodies are made from water so be sure to keep yours full of the good, clean, calorie free stuff.

#3. Make healthy food choices.

Sure, it seems like a no brainer to all of us on a fitness mission. But, what we eat can make a huge difference in how we feel and how healthy we stay.  It's true, "we are what we eat". Want to be healthy? Eat healthy. Check out your local grocery for in season produce. Nutrient dense winter squash and greens are a quick and easy way to fill the tank with immune boosting power foods. Lean towards warm soups and stew for your comfort foods and avoid the heavy fried junk. You know it never makes you feel good.

#4. Get moving.

Whether you walk the block before work each day or pop over to the gym, exercise is vital for a healthy body. We already know that daily exercise helps prevent a ton of diseases, brittle bones, heart problems and depression.  So don't stop now! Yoga, cycling, cardio and strength training can all help the body develop a tough immune system. Aim for at least 2o minutes a day and keep your blood pumping to keep colds and flu away.

#5. Relax and have fun.

Getting together with friends isn't just fun, it's healthy! Not to mention a remedy for winter doldrums, surveys say spending time relaxing, laughing and having fun is really good for us.  Make time to get together for lunch break walks, or plan game nights with your favorite pals. I've got a puzzle going and everyone who comes by helps put it together. Sunday evenings are a great time to gather friends and family for a cozy meal. De-stress and strengthen your immune system.

BE WELL!
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Thursday Thoughts Ed. 83 - GUEST POST! Fall Favorites!

8:13 PM Remy Maguire - Manifest the Best 0 Comments


I talk about food a lot. If you are a client of mine you know this is true. Especially if you train with me around meal time. (And meal time is all the time!) Food is fuel. And food is fun. Food brings us together. Sharing meals with friends and family is a favorite ritual. I love learning about how our bodies process, digest and use food for fuel, like, how important it is to give your body the right stuff to work with, for an hour of personal training, for a 60 mile bike ride on the weekend or a long-distance triathlon. It's also important to know what to eat when you are laying low, or fending off a cold. What we put in our bodies, becomes our bodies. 
Changing your eating habits with the seasons is one easy and important way to keep your body happy, warm up when its cold outside and cool off in the heat of summer. The same fruits and veggies don't grow all year long, they have their very own seasons. And we should pay attention and enjoy them when they are at there finest. 
My good friend and training buddy, Mari and I often talk recipes while we run. Last we talked about our favorite fall foods. Inspired, I asked her to contribute her family faves to this weeks Thursday thoughts.  I can't wait for the weekend to whip these warmers up!!! Thanks, Mari!!!
_____________________
Eating clean doesn't have to be eating boring if you change your foods with the seasons.  Choosing local produce that is in season helps save money and offers a welcome change of pace--often keeping healthy eating habits on track.  The cooler temperatures of fall and winter also change what your body craves--suddenly cucumber salads are not as palate pleasing as steaming hot mugs of soup.  Here are a few of my favorite fall recipes that should keep your whole family happy and healthy.
A little about me:  I am a part-time RN and full-time wife and mother who loves cooking.  Since I finished breast feeding my youngest child a year ago, I am mostly grain and gluten free, but never can seem to pass up a brownie!  My husband, however, is a hard training triathlete who fears veggies and loves all things baked and sweet.  With two kids aged 3 and 4 my meals need to be flexible to fit finicky toddlers, hungry husbands, and a mom who wants to button her jeans.  Enjoy! 

Butternut Squash Soup:
This recipe is dairy free and gluten/grain free, but would be wonderful topped with nonfat greek yogurt or sour cream.  I also freeze it in large, wide-mouth mason jars--just be sure to leave a bit of space when filling so the jars don't crack in the freezer.

1 medium butternut squash (about 3.5 lbs or 7-8 cups), peeled, seeded and cut into 1 in cubes
2-3 T olive oil
1 medium yellow onion, chopped
1 carrot, peeled and chopped into 1 in pieces
3 cloves of garlic, minced or grated
6 C low sodium chicken stock
Salt and fresh ground pepper to taste

In a large stockpot or dutch oven heat the olive oil over medium high heat.  Add the onion and carrot and sauté until tender but not brown, add the garlic and sauté another 30 seconds being careful not to burn the garlic.  Add the squash and stock, bring to a boil, and then cover and simmer until the squash is very tender--30 minutes or even longer.  Turn off the heat and grab your immersion blender and process until as smooth as you like it--I sometimes leave it a little chunky to keep it interesting.  Taste for seasoning--it usually needs a few healthy pinches of salt and fresh ground pepper.

Nutrition Information for 6 servings: 171 cal, 7.2g fat, 26g carbohydrates, 4.6g fiber, 5.9g sugar, 4.4g protein

Beef Stew:
I have made this one for years, and have many variations to keep my family interested.  I usually buy a cross-cut rib roast and cube it myself--it saves a little money and is a much leaner cut than the typical chuck that is usually sold as stew meat.  These days I usually leave out the barley and potatoes, but am sure to have some yummy rustic bread to keep my carb-loving family happy. 

2 T olive oil
1 1/2-2 lbs stew meat, cubed into 1 in pieces
2 cloves garlic
2 large yellow onions, chopped
1 C red wine
8C low sodium beef stock
1/2 C pearl barley (optional)
1 1/2 teaspoons smoked paprika
1/2 teaspoon marjoram
4-5 carrots, peeled and sliced
4-5 stalks celery, peeled and sliced
3 medium potatoes, peeled and chopped (optional)
1 can (14.5 oz) chopped, peeled tomatoes
3-4 C chopped kale

Heat oil in a large stock pot or dutch oven over medium to high heat, brown the meat on all sides and set aside.  Add the onions to the hot pot and sauté until softened, add minced or grated garlic and sauté for another 30 seconds.  Return the beef to the pot with the onions and garlic, with the heat still high de-glaze with the wine, scraping any brown bits off the bottom.  Add beef stock, barley (if using), and spices.  Bring to a boil, turn heat to low, cover and simmer for 1 hour.  Add carrots, celery, tomatoes, and potatoes (if using) and simmer until the veggies are tender--about 45 minutes.  Add the kale and simmer another 10 minutes until it is wilted and tender.

Roasted Sweet Potatoes:
This formula works for any root veggie--parsnips, carrots, turnips, and butternut squash.  The key to lower-fat roasting is parchment paper--using very little oil you are able to get the veggies nicely crisp on the outside and tender on the inside.  Just be sure not to crowd the sheet pans or else the potatoes will steam instead of roast.  When in doubt, divide between 2 pans.  Plus, cleanup is a breeze!

Preheat oven to 425
Line a cookie sheet with parchment

3-4 medium sweet potatoes, peeled, and cut into 1 inch pieces
1 tsp course kosher salt
Fresh ground pepper to taste
1 T maple syrup or honey
olive oil spray

Place the diced sweet potatoes on the sheet pan, spritz with olive oil, drizzle with syrup, and season with salt and pepper.  Using clean hands, toss together until everything is evenly coated and place in the oven.  Roast for 30-45 minutes, stirring after about 25 minutes to be sure the potatoes brown on all sides.  When they are tender and caramelized they are ready to eat--my 4 year old eats them right off the sheet pan!

Keep warm, eat well, have fun!
Remy
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Race Report: XTERRA National Championships 2013

10:32 AM Remy Maguire - Manifest the Best 0 Comments

Friends and clients of mine worried about my Twitter, Facebook, and Blog silence after last Saturdays race in Odgen, Utah.  I blabbed a bunch as we drove across Oregon and into the mountain west. I tweets pictures of pre-race pizza and blogged about my jitters. Then, silence.

"How was the race?!?!" asked Everyone.

"Ahh.....Beautiful. Epic. Humbling. It was good." said Me.

I'm still processing. I trained all season to make my mark in XTERRA in this first year. I tried it. I love it. And I raced until I qualified to take a road trip to Nationals.

Once there, I just had to do what I had been trained to do. Prepare, prepare, prepare. Execute. All business!

The trip was a total blast. Jamming to tunes while we drove across new territory. Celebrating and spending quality time with family we don't see often enough.

Friday after the racers meeting I looked at Andrew hoping he'd caught the specific instructions on how to properly set up the two different transition stations. I've never done a triathlon with T1 and T2 in different locations. Ah!! Visualization had to change a little. After the swim I wouldn't see my wet suit again until I picked it up in a plastic bag with my name on after the race.

Swim: Early, warm, crowded. Kicked in the chin twice. Hard to see the bouys in the morning sun. Mantra: Kick, kick, pull, pull, faster, faster.

Got out of T1  half dressed. Could only get one glove on. Camel back wouldn't buckle. I'll worry about it later. Or I won't. Thoughts: I got this!! Situation: Got passed by four women in my age group who I'd beat out of the water on the first mile climb. Thoughts: I'm screwed. Fuck. Ass kicking is happening. No! No! Ahhh!!

Andrew popped out of the woods at the top of the climb. Just in time. I let it out, "I'm getting my ass kicked!!!!"

"No, you aren't, Monkey! Think positive. Go!!!"

"O.K!!!"

Up, up, up. More up. Damn.

At T2 my family was there to cheer me into my running shoes! Cool! Sort of disoriented, Andrew had to coach me to my shoes and remind me to eat. I was hungry. Slugged a gel and grabbed a pack of gummies to go.

And go I did. Up, up and more up. Never gained much speed until the course finally turned down hill. Feeling let free from some invisible shackles I bounded, leap and flew down to the finish line.

Hugs, tears and near puking came next.

Results:

3rd fastest swim in my age group.
2nd fastest run.
7th on the bike.
Put me 7th in the 30-34 year old women.

I know what I need to do.
Now I have to do it.

But, first...lets have fun in the mud! It's 'Cross time!!!




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