March 1/2 Price Personal Training Promo

Spring is just around the corner and now is the time to get fit so you look and feel great for summer.  Get the results you desire by working with a pro who can help you with fitness and nutrition.  For the month of March, pending availability, I am offering my neighbors at 184 Kent, The EDGE, and Northside Piers a special combo package at Half Price!  You won’t find a better deal than this on Groupon!  Savings and a slimmer more confident figure are sure to result.

OVER 30 DAYS YOU WILL RECEIVE:

6- one hour personal training sessions

1- one hour nutrition consultation

1- one hour session for physical assessments and to set goals.

Valued at $720, I am offering this one time, 30 day package to my neighbors for only $360.  Contact me NOW before my schedule completely fills up and ask for a meeting to discuss you health, fitness, and wellness goals.  carlaweier@compleatfitness.com or 917-292-2069

Lose Weight Eating Spaghetti

You think I’m kidding?  Not Spaghetti pasta, spaghetti squash.  I love this vegetable as a seasonal transitional food.  I’m pretty much ready to give up the winter squashes in favor of lighter spring foods, but compared to others this one  has a light and sweet flavor, delicate texture, is incredibly versatile and can actually substitute pasta in many dishes.

Spaghetti squash is low in calories, but high in vitamins and antioxidants.  One cup of cooked spaghetti squash is only 10 grams of carbohydrates and 42 calories compared to regular spaghetti pasta, which is around 43 grams of carbohydrates and 221 calories per cup.  It ranks very low on the glycemic index, so will not cause blood sugar levels to spike and then drop suddenly.  This vegetable is an excellent source of beta carotene, also known as vitamin A which helps to boost the immune system and maintain healthy eye function.  Spaghetti squash also contains significant amounts of niacin, vitamin B6, potassium, manganese, fiber and vitamin C.

To cook spaghetti squash cut the whole squash in half and remove all the seeds.  You will need a large sharp knife, as she skin and flesh are tough.  Preheat the oven to 350 degrees and place the halves cut side down in a roasting pan, or glass baking dish along with half an inch of water.  Bake for 30-45 minutes depending on size, until it is tender but not mushy.  You can also microwave it, but I have not tried that method.  Take a fork and scrape the stingy squash out onto individual plates and top with the food you would normally place on top of spaghetti or place in a bowl and toss in other ingredients.

Each squash will provide at least 6 servings so make each meal a little different.  Treat it just like pasta and top with a homemade tomato sauce, meat, and sautéed vegetables.  Serve it cold and toss like a salad with lightly steamed vegetables.  Use it as a base for a meal that is a little saucy that you would typically serve over rice.  You can treat it like a side dish and toss with olive oil, a little nutmeg, ground pepper and Parmesan cheese.  Take the components of a Greek salad and cook them (onion, garlic, tomato, olives, feta cheese), replace the greens with spaghetti squash, toss and serve warm

First Threshold Interval Session this Year!

Today I'm running 1 mile threshold intervals.  Have done some tempo work thrown in here and there but now that I am planning a 15k for April and thinking of running a 1/2 marathon in May I want to do more of this work.  I  really have not done any focused running at anaerobic threshold and the best way to start training in that lactate threshold zone is to do some intervals at 6-12 minutes so I am focusing on a mile at under 8 minutes and repeating 3 times over a 6.5 mile run.
Yesterday i did speed intervals on the treadmill so really this should be an easy day but I want to push myself a bit this week because next week is going to be less volume overall.  
I awoke, (2 morning clients cancelled), had 2oz of Cleanse fo life, got dressed, had 2 isadelights and went out to about 30 degrees and light snow flurries.  I headed to the track for my warm up to check out the conditions there for future reference.  It is completely snow covered and will probably remain that way all winter.  Bummer!!  Rescued a pit bull that got away from its owner somehow and was wandering around in traffic.  They guy was a runner.  After about 2 mile warm up needed the bathroom so stopped back home.  
Now ready for my workout.  Feel good, really good.  Roads are fairly clear, some snow and ice in areas but not enough to prevent a fast pace, just have to take it a little slow in places.  I'm on Kent heading toward the navy yeads for my first 1 minute interval and did 7:47 at 177 av hr/185 max followed by 2 minute jog.  It felt good, moderately hard and feel I can complete 2 more at same pace.  2nd 1 mile was a little against the wind and had some turns to deal with but held a 7:41 pace and HR 183 av/187 max, turned around and took a 4 minute jog recovery.  Getting hot now and feeling my legs getting heavy.  3rd 1 minute interal didn't feel as good form wise but ran 7:53 at HR 182 average and 187 max.  
Comparing this to the workoug yesterday which was 5 minute harder intervals on the treadmill I have to say this felt better, easier and was the same pace or faster although my average HR was a little higher.  As i mentioned in yesterdays report I felt the wamer inside conditions were holding me back a bit.  I feel really good about the pace for my first attempt at threshold intervals although eventually I would like to be doing my threshold work at a 7:30 or better pace.  Also I should be able to work up to 185bpm and sustain that for longer.  I also counted strides for both the treadmill adn the outdoor work today and was running consistently at 95-100 steps per minute.  Finished the workout with about 3/4 mile easy jog and stretching.

Dual Speed Work Session

Although I don't have a thoroughly planned triathlon program in place I felt it was time to start writing about what I am doing for training.  From October through December I wasn't training.  yes I was running, some swimming, very little cycling and plenty of weight training but no specific purpose.  It was nice to have some unstructured workouts for awhile but now I'm ready to take action so I have a great tri season this year.  My plan is to focus on Olympic distance races, 4-6 throughout the season, and throw in some road races, 10k to half marathon distance.

Yesterday, Sunday, was my long run for the week and really today should be an easy day but was feeling up for this, and I had the time bloked off in the AM so I went for it.  I woke up, had 4oz of Cleanse for Life and filled my water bottle up with Want More Energy and went to the gm in my building.  My upperbody workout is focusing on upperbody stabilization work and I did a circuit of 7 exercises and repeated 3 times.  Hamstrings feel a little tight today, but otherwise everything is good.

Immediately following I set up my indoor trainer in my office.  I've been riding on my terrace but today it feels like below 0 here on the waterfront.  Heat is off in the office and temp is at 54 so that is manageable.  My bike workouts have consisted of alternating weeks of speed and force for 1 day of the week and another day as either recovery endurance or muscular endurance.  Today it is Speed, and i'm using workout SS4 from my book.  Easy warm up spinning 95 plus rpm followed by 6x3 min at 95rpm in aero position and 3 min rest in climbing position in z1-2 at least 95rpm.  I have a pretty good play list going here and my cadence really does coincide with the music.  Hardest part of the workout was keeping the cadence up and I was supposed to work in HR Z3 but for most part was at top of Z2.  I was holding myself back a little but also know i'm running out of glycogen stores which is why i have not eaten.  Goal here is also to burn some fat!  Total workout time was 51 minutes and I did not do a proper cool down because i'm going into a run after this.

I really don't like treadmill workouts but at least intervals keep me more engaged than steady state or tempo workouts.  About 20 min after the bike ride i was on the treadmill in my gym.  I had hoped to get to the track, but it really is bitter out.  I have more water with want more energy and I had a honey stinger gell (about 120 calories) 10 min before the run.  Warmed up 10 minutes really easy jog and then prepared for this new interval workout.  Goal is 4x5 min at 20-30 sec slower than 5k pace.  I'm not going to worry so much about what pace i choose, but to choose a pace and stick to it.  I'm finding these treadmills are not calliberated properly anyway so will basically go by RPE and HR.  I was at 7:52 pcace for all 4 intervals and the 4th one was really hard.  For the rest interval I slowed to walk until HR got down to about 123 then jog for total of about 3 minutes before repeating again.  Feel the recovery period was sufficient.  Because it is so warm in here (at least to me it is) I feel my RPE was higher than it would have been with same workout outdoors.  My HR for the intervals ranged from Av of 174 to max of 195.  I feel if i was doing this on a track I could have worked faster.  Either way, next time I want to jog for the rest interval and try this outside.

The fact is I did really well on very little fuel over 3.5 hours.  This was my first brick (even though there was 20 minutes between) and my legs felt really fresh on the treadmill.  Will do this again, and will also try to do the run in the AM and bike in the PM and see how that goes.

Roasted Harvest Vegetable Medley

Someone asked me recently how I roasted the vegetables for a dinner and I laughed.  I thought everyone knew how to roast root  vegetables to make a sweet and savory side dish,  so I decided to share this one.  This is a very flexible dish for fall or winter and most of the ingredients can be gathered at a local farmer's market.  You can switch up the veggies and select whatever is available (focus on root vegetables).  If you end up with more cut vegetables than what the recipe requires just add some extra olive oil and herbs (the herbs and garlic are key).  Keep in mind that the Brussels sprouts and potatoes are the most dense and will take longer to cook, therefore make sure those are cut to an appropriate size.

Serves about 8

1 lb small Brussels sprouts, trimmed and cut in half

1 small butternut squash, halved, cut into chunks (1 1/2 lb)

1 head cauliflower, separated into 2 inch florets (1 lb)

4 medium leeks, white parts only, trimmed and quartered lengthwise

1/2 lb baby carrots

1/2 lb parsnips, peeled and cut to about the same size as the baby carrots

24 cloves garlic, peeled (2 heads), plus 3 garlic cloves minced (1 Tbs) divided

1 Tbs chopped fresh sage, plus 24 leaves, divided

1 Tbs chopped fresh rosemary

2 red bell peppers, in chunks

Adjust oven rack so it is close to the heat source.  Preheat oven to 450 deg.  Bring saucepan of water to a boil.  Add Brussels sprouts and cook 3 minutes, or until bright green.  Drain, rinse under cold water, then pat dry.

Toss squash, cauliflower, potatoes, leeks, carrots, parsnips, garlic cloves, 3 Tbs. olive oil, chopped sage, sage leaves, and rosemary in large roasting pan.  Season with salt and pepper and spread into single layer.  Roast 25 minutes, tossing vegetables twice.  Add bell peppers, Brussels sprouts, minced garlic, and remaining 1 Tbs oil.  Roast 15 minutes more, or until vegetables are browned on edges and tender.

If you have a lot of leftover you can also make a soup.  Just take vegetable stock, add the leftover vegetables and puree.

Colorful Raw Kale Salad with Sweet Root Vegetables

I made this salad for the NYC Marathon party we threw last weekend.  There was some discussion in my household about my planned menu that led me to question my choice of kale for a salad for a moment, but I stuck with my gut feeling that this one would be tasty.  If you are not familiar with preparing kale, don’t fret, this salad is raw, pleasing to the eyes, and was the most talked about dish at the party.  In a good way!  Although the recipe did not suggest preparing ahead of time, I made the salad the night before and allowed the lemon juice to tenderize and mellow the flavor of the kale.  Makes a great salad to bring to holiday parties- colorful, healthy, flavorful and filling.

Choose the tender, long-leafed Lacinato kale if available, but any variety will do as long as you cut very thin strips and give the greens a thorough rubdown with the salt, vinegar, and oil mixture.  Be sure to strip the leaves from the thick stalk and discard the stalks.  The suggested root vegetables can be substituted.  For instance I made this with turnip, beets and parsnips, which added both a sweetness and great color.  You can also save time by using the shredding blade of a food processor instead of grating the root vegetables.

Serves 8 as a side dish

Salad

2-12oz bunches of kale, stems removed, leaves cut into thin strips of chiffonade (too much is better than too little)

2 Tbsp. Olive oil or Flax oil

1 Tbsp. apple cider vinegar

1 ½ tsp sea salt, divided

1-cup whole pecans (or more)

¼ cup pure maple syrup

2 Tbsp Canola oil

¼ tsp cayenne pepper

1 medium turnip, peeled and grated (1 cup)

½ medium rutabaga, peeled and grated (1 cup)

1 medium carrot, grated (1/2 cup)

2 green onions, cut thin on diagonal

Dressing

2 Tbsp lemon juice

1 Tbsp olive oil or Flax oil

1 Tbsp low-sodium soy sauce

1 Tbsp agave nectar or honey

Place well-drained kale in a large bowl and pour olive oil, vinegar and 1tsp salt over the top.  Gently massage the mixture into kale about 2-3 minutes by hand, or until kale starts to wilt.

Stir turnip, rutabaga, carrot, and green onions into kale mixture

Whisk together lemon juice, oil, soy sauce, and agave nectar in bowl. Season with salt and pepper if desired.

My suggestion is to add the salad dressing to the salad and allow to sit about 8 hours, but if you are pressed for time you can dress the salad about 30 minutes before serving.

Preheat oven to 375 degrees.  Line a baking sheet with parchment paper.  Toss together pecans, maple syrup, canola oil, remaining ½ tsp salt, and cayenne in a medium bowl.  Spread nut mixture in single layer on prepared baking sheet; bake 8-10 minutes, or until pecans are brown and fragrant, stirring frequently.  Cool in pan.  Add the pecans just prior to serving the salad.

Adapted from vegetarian times magazine

I Just wanted to loose a few pounds

Thank you Umut for the following testimonial of your experience training with me. I really wanted to loose a few pounds, but even though I was dieting and going to the gym, I just couldn’t seem to get more than 5 pounds off.  After experiencing ho-hum results from in-gym trainers, I knew that this time around I wanted to work with an independent personal trainer.  After doing some research, I was pleased to find Carla and Compleat Fitness. I was impressed by the fact that Carla doesn’t just train people on the side – this is her full-time profession.  And in addition to her clients, Carla is constantly training her own body for marathons and triathlons – intimidating and motivating at the same time!

I’ve been working closely with Carla for about 5 months now.  She is even-keeled, professional, reliable, and easy to work with.  My sessions with her are supportive and positive, and I always leave feeling better than when I came in.   She manages to calmly weather my moments of frustration and keep me on track.

One of the reasons I chose Carla is that she has a wide skill set.  Some days we do free weights in the gym, some days we go for a run outdoors, and other days we do intervals and exercises in the park.  This type of cross-training has kept me from getting bored.  And Carla’s nutritional advice compliments our workouts well.  I’ve tried the nutritional supplements that she recommends and have been surprised and pleased by the results.  During the times when my weight seemed to plateau, the shakes and cleanses helped get me over the hump.

So far I can report that I’ve lost 15lbs (my goal!) and have gained strength and tone.  It’s not just the weight loss, the actual shape of my body has changed.  I’ve been getting compliments left and right, and I love how clothes fit me now.  As a doctor I’m sure I haven’t been the easiest of clients for Carla, but I have found that she is well-read, experienced, and knows her exercise physiology.  Carla has certainly gained my respect and I would not hesitate to recommend her.

-Umut

Avoid Holiday Weight Gain! Come to my event to find out how.

Are you getting fat just thinking about the holidays?

Thanksgiving, Christmas, New Years are getting closer and closer!

What do they all have in common?  FOOD!

Heavy meals, drinks, sweets, candy, cookies, pastry....all creeping closer, all ready to leap on your hips, thighs and butt.  Stop the assault on your waistline and on your body.  Help is available!  Free yoursdlf from the millions of celebrating calories that want YOU for their dinner!

Join us for an afternoon of education and tasting.  Stop those sneaky calories before they end up in your body, and you end up on another endless cycle of dieting and deprivation.  Learn to control your appetite easily and effortlessly.  Allow yourself to choose to eat healthier and enjoy it.  Give yourself an amazing new gift for the holidays, a new healthier you with the body your want.

Sign up today, and fit right in!

Email carlaweier@compleatfitness.com or call 917-292-2069 to register.

Sunday November 14, 3:00 pm at my fabulous new home located at  #1 Northside Piers, PH10, Brooklyn NY 11211.  Easily accessible by the Bedford stop on the L train

Compleat Fitness Williamsburg Running Club- A goal oriented running group

Whether your goal is improved fitness, to run your first 5k, improve your running pace, or expand your distance and endurance, this program is for you.  Yes there is a social component to this group and you will enjoy the benefits of support from your peers, but the emphasis of this program is on setting and meeting goals.

This group is coached by Carla Weier, an RRCA certified running coach.  My additional qualifications include Certified Personal Trainer and Holistic Nutrition Counselor.  My experience in all of these areas is applied to my running program, which is why this group is unlike any other running program available in the area.

Prior to joing the program you will complete an application.  This is followed by a phone consultation so that I clearly understand your goals, abilities, current level of commitment, and we can discuss any concerns you many have moving forward in the program.

WHAT YOU CAN EXPECT

• A fun group environment to run with two days a week for a period of 8 weeks.
• Each run includes a warm up and cool down with stability, strength, and power training exercises where appropriate.
• A written program to safely progress you to your goals.  Each week you will have a running calendar with training goals for the week.  The programs will be varied depending on your experience level.
• Educational information during our weekly sessions and via email on topics related to running including but not limited to injury prevention, nutrition during running, strength training, setting realistic goals, heart rate training, and importance of a balanced diet.
• A complimentary physical assessment including body fat analysis and analysis of muscle imbalances.  I can then create a personalized strength and flexibility program to improve these imbalances so that your feel better through both daily activities and running. *

* Additional fee applies to create and distribute a unique flexibility and strength program.

AND CAN YOU BELIEVE THIS 8 WEEK PROGRAM ONLY COSTS $30 PER WEEK?
Call 917-292-2069 or email me carlaweier@compleatfitness.com to get started.

ADDITIONAL SERVICES

• Private and semi private personal training services in your home gym.
• Private running coaching for those who have longer distance goals or prefer a more personal approach.
• Private nutrition counseling programs.
• I offer a distance learning program to meet the needs of people who do not have the time and/or resources to work regularly with me but would like some personal instruction and regular feedback on training regimens.
• VO2 max testing.  Using a treadmill we determine what your target HR training zones are.
• Consultation on selecting an appropriate HR monitor, how to get started using your monitor and setting appropriate zones.  This process begins by completing a VO2 test.  I am experienced with Polar systems and Garmin systems.
• Cleanse your way to better health with the Isagenix Cleansing Program.  Purchase of the program includes private nutritional cleanse coaching from me.
• Referral Rewards program.  When you refer someone to one of my programs I reward you with a personalized gift.

IN SEASON: Watermelon

No other fruit says summer quite like thirst-quenching watermelon.  I had my first triathlon in Connecticut two weeks ago and at the end of the race there was plenty of food for the competitors to enjoy.  Unfortunately at this race there was nothing on the menu I wanted.  Then I saw a guy munching on a watermelon.  “Where did you get that”?  Man did those few wedges of sweet, juicy watermelon hit the spot. Much of the watermelon’s health-giving powers, as well as its blush color, are due to an abundance of the phytochemical lycopene.  By helping counter oxidative stress, lycopene may play a role in taming, inflammation, certain cancers and maintaining healthy eyesight.  Watermelon is also rich in citrulline, an amino acid used to make arginine, which relaxes blood vessels to help maintain a healthy heart.  And the seeds that we tend to discard?  They are packed with magnesium, a mineral vital for nerve function, blood pressure regulation, immunity, and bone health.  No wonder I was craving watermelon after swimming a mile, biking 25 and running 6.2 miles.

Want to know the best ways to eat this health giving summer delight?  

• Juicy watermelon wedges are perfect fare for a picnic, beach day snack, or post exercise on a hot day.
• Lay ½ inch thick watermelon slices on the grill and heat both sides
• Puree extra watermelon and add to ice cube trays, freeze and add to your favorite beverage.
• Chop or puree and add to salsas, chutneys, compotes, and vinaigrettes.
• Add to a summer spinach salad.  A favorite of mine is spinach, watermelon, feta cheese, and mint leaves tossed with lime juice and olive oil.
• For backyard parties carve out the watermelon and fill with other seasonal fruits.