Jul13

Tomato-Watermelon Salad with Feta and Toasted Almonds

by Kerry Moore on July 13th, 2011 at 8:43 pm
Posted In: Healthy Food

Two of my favorite summer time foods are fresh from the garden tomatoes and BIG ‘OLE WATERMELONS!  Give this recipe a try next time you host or attend a summer BBQ.  Makes 6-8 servings.

Ingredients

8 cups 1 1/4-inch chunks seedless watermelon (about 6 pounds)
3 pounds ripe tomatoes (preferably heirloom) in assorted colors, cored, cut into 1 1/4-inch chunks (about 6 cups)
1 teaspoon (or more) fleur de sel or coarse kosher salt
5 tablespoons extra-virgin olive oil, divided
1 1/2 tablespoons red wine vinegar
3 tablespoons chopped assorted fresh herbs (such as dill, basil, and mint)

6 cups fresh arugula leaves or small watercress sprigs
1 cup crumbled feta cheese (about 5 ounces)
1/2 cup sliced almonds, lightly toasted

Preparation

Combine melon and tomatoes in large bowl. Sprinkle with 1 teaspoon fleur de sel and toss to blend; let stand 15 minutes. Add 4 tablespoons oil, vinegar, and herbs to melon mixture. Season to taste with pepper and more salt, if desired.

Toss arugula in medium bowl with remaining 1 tablespoon oil. Divide arugula among plates. Top with melon salad; sprinkle with feta cheese and toasted almonds and serve.

Enjoy!
Jul11

Member Spotlight – Damon Jones

by Kerry Moore on July 11th, 2011 at 12:21 pm
Posted In: News

Damon Jones is one of our veteran boot campers who has experienced a great transformation since starting Vast Fitness last summer.  He’s been an inspiration to more than one boot camper and instructor, and I’ve enjoyed watching him progress. Damon has fully committed to his health and it has paid off.  He’s become noticeably stronger and faster, and as a result–LEANER.  He has lost 41 pounds since starting his boot camp workouts. He also has been giving more attention to his meal planning.  Damon encourages fellow boot campers to stay committed to the program by offering advice such as “just show up and keep showing up”.   He isn’t afraid of hard work and continues to work towards future successes.  I’ve asked Damon to share a little more of his story and transformation with us— what he’s learned from boot camp and what has helped him along the way.

What had you done in the past?  What are you enjoying about Vast Fitness Boot Camp?  What results are you seeing?
I have always been a 20-25 minute workout guy — be it running or quick lifting..feels good, picks up the endorphins BUT did not get me to lose weight…BOOT CAMP has done the JOB.  Boot camp really is going back to BASICS, sort of Jack LaLanne revisited..It works the core and it WORKS…I read a USA today article that said the BEST exercise overall is boot camp..I agree!  I’ve lost weight and feel more positive and energized!

MY HIGH ANXIETY ( I am like Larry David, think, think, think too much, much, much) has gone DOWN.  I am so much more calm, relaxed, less tense— dare I say more CONFIDENT.  I think this is as BIG a success as the weight LOSS.

I like Kerry as the  teacher because she is an athlete and designs workouts like an athlete rather than an aerobics class.  Additionally she has  smart, supportive comments that make me push harder, but she is not  an in your face BOOT camp instructor (this would not work for me..scare and fear are not the best way to go..or overly hyper  teacher type (nothing wrong with that) talking all the time…She knows when to push a little more or you can do it, good job etc..Her timing is GOOD and that matters to me..plus, I like her southern accent.

How do you stay motivated?
I keep motivated because I know its good for me.  Yes, it’s WORK.–it’s not magic.  I just try to remind myself, do I ever really feel WORSE from doing boot camp?……Answer: NO. Do I almost always feel better and ready for the day after boot camp……  YES, resounding YES…Days I miss or feel bad I often rightly or wrongly will blame it on not doing boot camp..

My brother is a doctor and of the Western variety.  He is believing more and more that LESS DRUGS, BETTER diet and EXERCISE are keys to BEST health..I love that he is OPEN to this…I concur.

What are your current goals?
I want to be 190 lbs for my fiftieth birthday in September.  I am 207 now…I was 248 when I started with Kerry.

Any other advice for us?
My advice is the old cliche: don’t quit.  Work through the SORENESS.  IT SUCKS;IT IS MISERABLE, BUT IT DOES NOT LAST FOREVER.  The saying, “if I can do it, so can you”–which I used to hate hearing is now truer to me than ever. Now that I have DONE it…YES, YOU CAN, and I will be as supportive as I can. Everybody’s progress is their own too. Some folks have progressed more than I have; it may not LOOK that way, but I know it’s true..If you cannot run at all, and now can run a mile without stopping, that is AWESOME!!  We are all different and progress is different, but success is the same. Don’t quit, come to class, eat healthy, and in four to six weeks, you’ll be turning the corner.

Thank you so much for sharing your story Damon!


Jun30

It Isn’t Always Easy!

by Kerry Moore on June 30th, 2011 at 8:44 pm
Posted In: Health Tips

I am PROUD of the commitment you have made to yourself this month. However, work, life, illness, gorging on sweets/fast food, etc. can sometimes throw you off track. If this is you….Get back on the HORSE!!—you’ve got goals to focus on and it’s important to stay focused . Here are a few good reasons to keep you on track with both food and workouts. Hope you find a few, if not all, that you can relate to.

See you all tomorrow at the track.

Don’t forget about our friend day this week – Friday for the morning crew. Wednesday for the evening group!

Kerry

STAY MOTIVATED

Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, “Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?”

Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.

Need more reasons?

1. Confidence

How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.

2. Fit into that dress

It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.

3. Make the week easier

Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.

4. Gives you purpose

Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.

5. For your kids

And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.

6. Power of momentum

It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.

7. The ‘wow’ effect

Picture this: Walking into a restaurant, you run into someone from high school, and their eyes light up. They gasp, “Wow, you look great!” By sticking with your goals, this can happen. Watch the “wows” add up.

8. Spread the spark

When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.

9. Keep gaining experience

The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden – not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you.

HooRAH!!! YOU CAN DO IT!!!

Kerry

Jun26

BAREFOOT?! – Clinic 2 Completion

by Kerry Moore on June 26th, 2011 at 5:29 pm
Posted In: Workouts

This is David with Vast Fitness Boot Camp again.  We completed the second running clinic yesterday evening, focusing on more breath work, form, and speed.  I want to congratulate Rik and Lisa for their effort and perseverance during yesterday’s beautiful, slightly hot run!

During yesterday’s clinic, we explored the differences between shoe-supported running and barefoot running.  Yes, we pulled off the shoes and socks on this one!  The distinctions between the two were obvious -- barefoot running allows a more natural movement with your strike, planting your foot on more of the the forefoot rather than the heel.  Foot planting on the mid and/or fore section of the foot allows a fluid, natural motion to your strike and stride.  Heel strikes function as a braking mechanism, providing resistance against the approaching ground, which isn’t optimal for energy efficiency in running.  Take a look at this YouTube video associated with ChiRunning to better understand heel and forefoot strikes:

In addition to exploring our strike and stride, we concentrated on bringing awareness to our breath during our approximate 3 mile interval run.  It’s a seemingly easy concept to remember -- just breathe.  However, putting that concept into practice takes work.  Developing a deep, rhythmic breath may take years to feel natural, and that’s perfectly okay.  You’re at where you’re at.  Enjoy the process of progression.  The improvements that you will experience are well worth the wait, I guarantee it.  Take the next week to develop or improve that awareness of your breath.  Whether you are walking to your job or jogging around the neighborhood, take those deep sips of breath in through the nose and push that air out through the mouth.

Are you wondering how you go about developing a better strike and stride?  Come to the Tuesday running clinics!  We’ll explore the possibilities of evolving yourself as a runner.  You can take much of what you learn from these clinics and apply them to all areas of your life.  Running can provide clarity and some of the best moments for breakthroughs in life.  Who knows, you might even begin to like running.

See you soon,

David

Jun26

Lift Weights to Reduce your Chance of Injury this Running Season

by Kerry Moore on June 26th, 2011 at 3:51 pm
Posted In: Health Tips, Workouts

It’s summer and there are 5ks, 10ks, half and full marathons out there for all you competitive runners!  There have been times throughout my fitness journey where I’ve focused completely on  running and preparing for these fun summer races, only to find myself injured come race time.  Over the years I’ve learned that my body stays stronger and healthier if I incorporate weight training into my running schedule.  Not only will I prevent injury, but lifting weights increases my speed, joint and core stability, and aids in my recovery after longer runs.  If you’re not currently hitting the weights, doing so will reduce your chance of injury this running season.

Here are a few reasons runners should lift weights:

  • Weight training reduces the recurrence of hip and back pain.
  • It strengthens connective tissue, muscle and bone.
  • Studies show 10 weeks of moderate strength training can cut over a minute from most runner’s 10K times.
  • Research shows runner’s-knee pain can be lessened or eliminated with six weeks of weight training.
  • Increased stability allows more efficient running, reducing oxygen needs.
  • Finally, weight-trained runners are resistant to injury and, when injuries do occur, they’re likely to be less severe so you can get back into action more quickly.

The goal here isn’t to build big muscles, but to decrease the chance of injury.

A few exercises you can easily add to your training regiment include leg presses, walking and stationary lunges, squats, leg lifts, leg extensions, leg curls, and medicine ball work to strengthen core.

With a moderate workout program, you will not only curtail injury but also experience faster race times this season! So what are you waiting for?