Farewell ... For Now

When I first launched CFB 2+ years ago I never imagined that I would be typing my 364th posting. Yet, here I am.

That first time I hit "publish" my expectations weren't high. I simply wanted a place to voice my opinion, share information and if I picked up a reader or two along the way ... hooray!

I'm proud to say that CFB readership grew to levels I could not have imagined. At its peak CFB had close to 200 unique visitors per day spanning 6 continents.

Through this blog I have had the honor of meeting, corresponding and working with a variety of fitness and nutrition experts including Jillian Michaels, Craig Ballantyne, Scott Sonnon and Alan Aragon. These individuals have and will continue to positively impact my life for years to come.

Equally important are those individuals whom I've been able to help shed a few pounds along the way and who have greatly enriched my life by sharing their personal experiences with me.

It's been a struggle to make the decision whether or not to continue with CFB. Even as I type this posting I have pangs of regret in deciding to take a hiatus.

With that said, life is a series of journeys and I need to bring this particular journey to a close for now. Then again, I'm a firm believer in revisiting places I love, so stay tuned!

In the meantime, should you have a fitness or nutrition question, please feel free to email me at AskTheTrainer@CatapultFitnessBlog.com . It may just inspire a future posting!

Train hard; stay strong; be well.

Peace.

Susan

Lower Back Problems? Try These Core Exercises

Note: I originally posted this article back in August 2009. A friend mentioned to me over the weekend that he's having back issues, so Dave, this is for you! ...

Starting in my early 20’s I suffered from back pain for years. My back pain liked to move around from my upper neck where I would have a pinched nerve at least once a year, to my lower back with sciatica that would resonate down to my toes.

Back pain sucks. I got caught in a cycle of seeing a Chiropractor as often as three times per week. He would manipulate my spine, use electrical muscle stimulation, heat and ice, none of which helped to relieve the pain.

As it turned out, my Chiropractor decided to relocate far, far away. I’ll never forget the day he told me this news as a wave a sheer panic took over. What would I do without my trusted Chiropractor?

I asked this question relentlessly, to anyone who would listen. It was during this time that a co-worker introduced me to a book entitled Healing Back Pain: The Mind Body Connection by Dr. John Sarno. This book changed my life and since reading it I have purchased additional copies to offer to other folks who tell me they suffer from back problems. The book is really that good.

While it has been years since I’ve suffered from back pain, I never take these pain free days for granted.

Craig Ballantyne, the founder of Turbulence Training, has an excellent video that demonstrates three core exercises for the back – the plank, side plank and bird dog. I do these exercises 3 – 4 times per week to ensure that my core remains strong.

Even if you’re not a back pain sufferer, give these core exercises a try!



Stay strong.

Peace.

Susan

Easy Meals For Easy Summer Days

I absolutely love to cook, but with the weather warming up the last thing I need to do is start heating up my kitchen by turning on the oven. Also, who wants to be stuck over a stove when you can be outside!?

This is the time of year when I really start relying more and more on my one-bowl meals. The beauty of these meals is that they can be based on what you have on-hand. I can get through an entire week of never having the same combination, so boredom is never a problem and these meals couldn't be easier to prepare.

Here's how it works.

1. Select your serving of lean protein (4 - 6 oz). Good options are cooked salmon, shrimp, white meat chicken or turkey, beans, tofu or eggs.

2. Choose your whole grain (1 cup cooked). Whole-wheat couscous, kasha, quinoa, bulger, brown rice or whole wheat pasta are great choices.

3. Add your veggies (1 - 2 cups). Go crazy; the more the better. You can use broccoli, tomato, cucumber, carrots, celery, snap peas, lettuce, radish, mushrooms and onion. Try to use a rainbow of different color vegetables for maximum antioxidant benefit.

4. Treat yourself to some extras. Fresh fruit, seeds, flaxseed, wheat germ, fresh herbs and nuts can be added, but make certain you pay attention to portions - especially when it comes to nuts and seeds which can pack on the fat.

I top my salad off with a homemade vinaigrette that typically consists a little olive oil and vinegar. Sometimes I find just a splash of good balsamic vinegar will do (depending on the ingredients) and other times I'll make a dressing of olive oil and fresh lemon juice. Again, if you're using olive oil, just be conscious of the nutrients and work the fat grams into your daily regime.

These one-bowl dishes are loaded with protein, whole grains carbs, anti-oxidants and healthy fats.

Would love to hear about some of the combination's you come up with! To get you started, here's one of my faves:

Susan's One-Bowl Chicken Dish:

4 oz grilled, skinless chicken breast
1 cup whole-wheat couscous
1 scallion, chopped
1 cup cooked spinach
2 raw mushrooms, sliced
6 grape tomatoes, cut in half

If you give these one-bowl meals a shot I would love to hear about the combination's you come up with. Please share - the more ideas, the better!

Heading out of town for the rest of the week and will probably not have a chance to post again until next Monday.

In the meantime ...

Train hard; stay strong.

Peace.

Susan