New Lily

How Long Does it Take to Get Out of Shape?

runners-high-1024x682If you are like me, it feels like it takes much longer to get in shape than it does to get out of it.  How accurate is this feeling?  Are we imagining it, or is it true that what we have worked so hard to build can be quickly lost? How long does it take to get out of shape?

The answer is actually not as straight forward as we might like it to be.  It depends on a few factors.  How long we have been working out, what kind of exercise we do, and even how old we are all are important factors regarding how quickly we lose our “fitness” level. [Read more…]

Lifting Heavier Weights With Fewer Reps Might Bring Best Results

weight trainingimages (3)There are lots of myths in the world of fitness.  Sorting through the facts and the fiction is often a challenge.  My good friend and owner of Architech Sports, Alan Tyson (PT, ATC) wrote an article recently, exposing some of the myths behind the notion that “lifting heavy makes you big and bulky”.

Basically, what Alan revealed is that it is often what we eat that creates the bulk, not the weights we are lifting.  He explained that the idea that “toned” physiques come from lifting lighter weights more times, just isn’t supported by science. “Producing bulky muscles requires not just heavy weights, but heavy calorie consumption, typically above the daily calories recommended for most adults. [Read more…]

An Awesome Curried Chicken Salad You Need to Try

Awesome Curried Chicken Salad. The picture doesn't show the yellow curry, but it's in there and it is tasty.

Awesome Curried Chicken Salad. The picture doesn’t show the yellow curry, but it’s in there and it is tasty.

The other day I made curried chicken salad using a rotisserie chicken. It was easy, healthy, and so delicious. What is not to love about curry.  Here is the recipe:

Curried Chicken Salad

Ingredients:

2 rotisserie chickens (if you have fewer mouths to feed, one chicken is fine)

2 green scallions

1 cup mayonnaise

2 tablespoons curry powder

4 stalks of celery chopped

1/2 lime or lemon

2 fresh basil leaves

2 large apples

salt and pepper to taste (or Krazy Salt) [Read more…]

A Go-To Workout When You Are Lost at the Gym

We've all been there...at a gym, surrounded by exercise, and no motivation...

We’ve all been there…at a gym, surrounded by exercise, and no motivation…

My gym is the local Y (YMCA), which here in Charlotte, North Carolina, is extensive and offers incredible amenities. Although I don’t get to the Y much anymore, last week I found myself there while #6 (Grace) was at rowing practice (her team practices at the Y when they can’t get on the lake).

Surrounded by rooms of equipment, machines, free weights, and even climbing walls, I was at a loss of what to do.  Has that ever happened to you?  I was standing there with more exercise opportunities than I could ask for, any workout at my fingertips, and nothing enticed me.

Lacking in motivation to create my own workout and typically ill-timed for a group exercise class, I walked the gym.  I guess I figured some exercise machine would reach out and grab me.  None did and so I spent at least 10 minutes wandering around, looking pretty pathetic actually.

After passing an exercise bike, a rowing machine, and a treadmill at least five times, it dawned on me that I now only had 45 minutes left before Grace would be done with her practice.  Finally I decided to get on all three for 15 minutes each. At least I wouldn’t be bored. [Read more…]

Six Power Packed Performance Snacks

platters of fruitIt seems my kids are always hungry.  They are athletic and so I feel bad when all I have at home for them to grab before or after practice are processed energy bars.  Even for selfish reasons I am on the constant look-out for quick snacks that are also packed with protein and the “good” kind of carbs that give me energy. Here are six homeade portable performance snacks recommended by physical therapist, Alan Tyson of Architech Sports in Charlotte, NC.  They are made with items easy to keep in the fridge or pantry, and they are fairly inexpensive as well!

recipe-image-legacy-id--901820_10Greek yogurt with fruit and nuts

 Non-fat or low-fat Greek yogurt mixed with fruit and a tablespoon of nuts forms a great combination of carbohydrates, protein and other essential nutrients active people need. We recommend adding almonds or walnuts. [Read more…]

True Fans Run in the Family…Keep Pounding

IMG_0372When the Carolina Panthers went to Super Bowl XXXVIII, #4 (Peter) celebrated with a Super Bowl party at our house. The end of an exciting Panther’s season just happened to coincide with his birthday on Super Bowl Sunday. He was turning 8. It was a great party with games and cake and kids gathered around the TV to watch the game. Unfortunately it ended with Peter in tears over the Panther’s loss to the New England Patriots.

Peter turned 20 this week and today the Carolina Panthers will play in Super Bowl 50. A lot has happened in the years in between. One thing hasn’t changed. Peter has never waivered in his love of the Carolina Panthers.  Neither have any of his four brothers (although #9 wasn’t even born in 2003, he’s been a Panther’s fan as long as he’s been able) or his four sisters, for that matter.

We moved to North Carolina from the midwest 18 years ago.  #5 (Annie), #6(Grace), #7 (John), #8(C.C.), and #9(Sam) were all born here.  Although my husband James and I grew up in Chicago Bears country, we couldn’t help but quickly become Carolina Panthers fans as we watched our boys form an attachment to the team (2016 Carolina Panthers and their energy and enthusiasm remind me of the 1985 Chicago Bears team). [Read more…]

Homeade Curried Lentil Soup…You Gotta Try This!

Homeade Curried Lentil Soup...

Homeade Curried Lentil Soup…

I love anything “curried”, so yesterday I took an old lentil soup recipe,  added some curry, celery and potatoes… and voila! I turned it into a “curried lentil soup”.  If I may say so myself, it was delicious…and healthy too!  Here it is: [Read more…]

If You Want Lean Muscle Mass, It’s More About What you Eat and Less About What You Do

Most athletes want to be lean regardless of the sport in which they participate.  In fact, most of us, whether we are super athletic or weekend warriors, want lean muscle mass. So what is the most effective way to become leaner?  The secret is nutrition.  In other words, it’s what we eat…not what we do.  I have written many times about the Rule of 70. I believe weight loss/weight maintenance is 30% what we do (exercise), and 70% what we eat.  I think Alan Tyson would agree as he recently wrote about what we can do to create lean bodies with less training, and why it is a good thing. The following are the foods Tyson recommends for creating and maintaining lean muscle mass while also maintaining fitness.  By eating a combination of the following foods, not only will you likely see increased muscle mass and a leaner body, your workouts will take on a whole new level. [Read more…]

Here’s to New Beginnings and to No More Deadbeats

lazy imagesDeadbeat blogger.  That’s me.  I heard that phrase while listening to an interview on Platform University.   I haven’t blogged in months. I have no lack of excuses. In fact excuses are all I have.  Yet I know that the deadbeat blogger in me is a reflection (or reaction more accurately) to a phase of life I find myself in (wait, I think that’s another excuse).  I am in transition.  I have four kids out of the house, one about to graduate, and four more at home.  I am in the middle of it all.

As a homeschool mom, I have been at it for twenty years.  I’m still committed but I’m tired.  I need a second wind.  As a fitness enthusiast, I find myself strangely in transition as well.  In the past I have run marathons, I have maintained a daily workout regimen, I have tried and enjoyed various types of exercise (running, cycling, P90x, barre, rowing). Now I find myself in a more solitary place when it comes to fitness.  I’m still doing lots of different things, but due to schedules and friend’s injuries or my own, I often workout alone.  I don’t mind.  It’s not a bad thing. But I have to rely on my own motivation… which let’s just say is not as healthy as it used to be.  One day of no exercise can easily lead to another and before I know it I’m hardly working out at all.  Okay, it’s really not that bad. But there is no doubt I need a good kick in the pants. [Read more…]

Why I Love Fall Fitness… Three of My Favorite Fall Workouts

imagesWhat is there not to like about fall? Cooler weather (it’s not hot anymore…but it’s not cold yet either).  Beautiful colors (a glorious time to be outside).  Change (something we all relate to ….the change on the outside usually reflects a change on the inside as well).  Like I said, what’s not to like about this season?

Here are three of my go-to fall workouts that are also three more reasons I love fall.

1.”Run Spot Squat Run”.  Tired of the same-old same old run?  Add some squats/push-ups/lunges smack dab in the middle of your same old-same old.  If you are going out for 5 miles, for instance, stop after the first 2.5 and do the following quick and dirty mini workout: 3X 20 squats/ 20 push ups/ 20 lunges (you can drop this to 10 if 20 is too much at first).  Take a few much needed breaths at this point and ready yourself for the second 2.5 miles of your run.  Two things I like about this workout… 1) You won’t believe how much you want to run after you’ve done the squat – push up fun, and 2) You’ll find five miles goes much faster when you break it up this way. The cooler fall climate makes this a great time to try to change up workout…

[Read more…]