Sunday, December 26, 2010

Ricotta Butternut Squash Ravioli

Ricotta Butternut Squash Ravioli


1/2 c lowfat or fatfree ricotta cheese

1/2 c cooked butternut squash

3 tsp. balsamic vinegar

Pinch of ground nutmeg

1 Tbl. grated Parmesan, plus more for garnish

Salt & Pepper to taste

20 small wonton wrappers

1/2 T light butter

1 T. flour

1 c chicken stock or broth

8 fresh sage leaves

2 T. chopped walnuts


1. Bring a large pot of water to a boil over high heat.

2. Mix the squash, ricotta, nutmeg, balsamic vinegar & 2 T Parmesan. Season with salt & pepper to taste.

3. Working on a clean floured surface, lay down a single wonton wrapper and place 1 heaping tablespoon of the squash mixture in the center, using your finger - wipe a small amount of warm water around the edges of the wonton. Top with another wonton wrapper. Press firmly around the edges with your fingers to secure the filling inside. Repeat with all the wonton wrappers - making 10 ravioli.

4. Turn down the heat on the boiling water - so that it is gently boiling. Carefully drop the ravioli into the water and cook for 3 minutes, then drain.

5. In the meantime, heat a pan over medium heat and add the butter sage. Melt the butter, add 1/4 c of broth and stir to combine. Next add the flour to the pan and stir into a paste. Quickly add the rest of the broth. Whisk the flour mixture and broth together over low heat - making sure there are no lumps. Continue to stir until mixture begins to thicken and boil. Remove from heat.

6. Divide the ravioli onto 2 plates. Pour 1/2 of the sage/butter mixture over each plate of ravioli. Garnish with parmesan and chopped walnuts. ENJOY!

Nutrition: 287 calories per plate (without garnish)

Friday, December 24, 2010

New Year's Resolution - really???? what's the point?????

It's the day after Christmas. New Year's Resolutions are right around the corner. Most people have a resolution in mind but they're not planning to implement it yet. 5 more days to "live it up" In fact, often we go in the extreme opposite direction of the New Year's Resolution we're planning to enforce come January 1st.

Example: I resolve to stop drinking pop in 2011 - therefore, I'll chug a pop every hour from December 24th - 31st just so I get my 2011 yearly quota in before January 1st.

Example: I resolve to workout for 30 minutes every day in 2011 - So...since I know how miserable that'll be, I better rest up these last few days in December. I'd hate to have a little boost to my resolution come January 1st.

I think this mentality of starting off the New Year in the red is ludicrous. If you truly want change, you'll change NOW. Planning to change is a recipe for disaster. You're heart isn't in it, you don't really want it. A true desire for change doesn't require 10 steps backward as a jump-start. It takes off from whatever point it is at, not wanting to lose any ground.

On the flip-side, even though movement toward change should be immediate; 180 degree change rarely happens. That's another problem with the whole, "I'll drown myself in ice cream since I'm quitting it cold turkey in the New Year" mentality. I believe that change is a process. It takes dedication, daily effort and longevity. Expecting yourself to do a complete reversal as the clock strikes midnight is setting yourself up for failure. It's the reason why the gym is packed for the 1st 2 weeks of January and then back to slim-pickin's till April when swimsuits hit the clothing racks.

I challenge you to evaluate that not-too-distant New Year's Resolution you've been using to squelch your guilt for not living the life you truly desire NOW!

If you really want it, why not start moving towards it now? Notice, I said, "moving towards it" Not magically becoming it.

It starts with one step in that right direction. It's time to allow yourself to thrive, to do BIG things, believe in yourself, stop doubting your self-control.

If a change in date is all that's truly needed for change, there would be a lot more progress in the world. It takes something bigger than that. It takes belief in yourself and the change you desire. Stop doubting and go for it!

Thursday, December 16, 2010

Rants and Raves

Yesterday I walked into our local recreation center to discover a large sign in front of the ONLY room not completely overtaken by machines reading, "NO FREE WEIGHTS IN THIS ROOM". Now mind you, this may not be an issue for many recreation centers or YMCA's but for ours it is major. The weight equipment and cardio machines were recently rearrange in the most ridiculous fashion, eliminating any available space for free weights and now THIS. Needless to say I was ticked, so I set out to do a little research concerning proper weight room arrangement. After completing my studies I wrote a letter to the our local recreation department. Here it is.

Recreation Department,

I am currently finishing up my schooling to be a NCFS (National Council on Strength and Fitness) certified personal trainer. My studies have covered a broad range of health and fitness aspects, from nutrition to legal issues. As I’ve learned I’ve had a few concerns for the city's Recreation Center. I know that this isn’t a large community and our Recreation Center is not a large facility, but that doesn’t disregard the need to take into account the safety and effectiveness of the Recreation Center and its patrons. In light of that, here are a thoughts and insights.

Reports show that in the U.S. 60,000 hospital visits each year are on account of weight training injuries. Often safety only gains attention after an injury or possibly a law suit. However safety is not something to be considered as an afterthought. It should be preventative and not reactionary. Injuries are often caused by an athlete’s own inexperience or misuse of weight room equipment. And still many other injuries are caused by overcrowding, improper equipment placement and lack of maintenance.

I highly value having a facility to workout in during the winter and I would hate to see anything happen to the City Recreation Center. For that reason I’m concerned about some safety issues in the weight room and aerobic machine room. In the past month or so the floors in the 2nd room where refinished and the equipment was rearranged. There are numerous hazards in this new and current placement of equipment. Allow me to note a few key aspects to weight room and machine arrangement:

- All pieces of equipment should be placed at least 6-8 feet from the doorway of the room. This will prevent anyone from being injured when entering or leaving.

- Weight machines should be grouped by muscle group if possible.

- Where you place equipment is important for improving safety. Overcrowding and improper spacing of equipment can lead to injury and also inefficient movement of athletes from station to station.

- Proper equipment spacing means that it is placed in a way that maximizes movement and minimizes the possibility of injury. It does not necessarily mean that it is evenly spaced. If there is not enough space between equipment athletes may bang into some part of the equipment causing injury to themselves or others. Moreover should another athlete drop a dumbbell, bar of another piece of equipment, the adjacent stations should be far enough away to avoid having a falling object hit someone else

- A good way to arrange things is in pairs, allowing adequate space to safely walk by on each side of the machine.

- An effective way to lay out an exercise room is to divide it into sections. It reduces the chance of athletes involved in one type of activity from interfering with those doing another.

- Free weights and barbells should be dedicated to the majority of your available space. These exercises are not controlled and require a large range of motion. Weights are often dropped, and should be for safety reasons, and the risk of getting hit with something is much higher.

- The walkways should be open and clear, with non-skid surfaces and easy access. Open walkways can also serve as buffer zones between free weight areas and other machines.

- Treadmills, aerobic machines and other weight machines can be placed closer together since their movement is controlled and confined to a specific area.

- It’s is important to note however that there should be at least 3-4 feet of open space (minimum) behind treadmills in the case that someone falls off the back.

These are just a few of the specifications that many Fitness associations recognize and follow. I have attached some more specific guidelines from the NCSA (National Strength and Conditioning Association).

The current arrangement of weight machines, treadmills and free weights negates these guidelines. The walkways are unstable as they are covered with unsecured padding, there is NO room for free weights, one must turn sideways to access much of the equipment to avoid running into another person or piece of equipment, there is not adequate buffer space behind the treadmills, and the arrangement is not efficient and quite confusing for most weight lifting routines.

The risk of a patron getting injured and possibly filing a law suit is very probable. That would be quite a misfortune and I would hope that some safety issues could be addressed before that were to happen.

Please take this letter into account and consider the risk involved in improper weight room arrangement. Read through the attached article as well as it will provide more detail.

Thank you for your time in reading and considering these things. I believe in order have a quality facility they must be considered.


Audrey Ross

Hopefully this letter along with a petition will cause some much needed changes at the local Rec. Center. It may be slow painful change however. Small communities often fight change like it's there nemesis. I've also included the NSCA guidelines for weight room arrangement below, just as a reference.

I'm sure I'll post more about all of this later.

Strength & Conditioning

Professional Standards

and Guidelines

Approved July 8, 2009



Standard 4.1

Exercise devices, machines and equipment, including free weights, must be assembled, set up and placed in activity areas in full accordance with manufacturer’s instructions, tolerances and recommendations; and with accompanying safety signage, instruction placards, notices and warnings posted or placed according to ASTM standards (3,4) so as to be noticed by users prior to use. In the absence of such information, professionals must complete these tasks in accordance with authoritative information available from other sources.

Standard 4.2

Prior to being put into service, exercise devices, machines or free weights must be thoroughly inspected and tested by Strength & Conditioning professionals to ensure that they are working and performing properly, and as intended by the manufacturer.

Standard 4.3

Exercise machines, equipment and free weights must be inspected and maintained at intervals specified by manufacturers. In the absence of such specifications, these items must be regularly inspected and maintained according to the Strength & Conditioning practitioner’s professional judgment.

Standard 4.4

Exercise devices, machines, equipment and free weights which are in need of repair, as determined by regular inspection or as reported by users, must be removed from service and taken out of use until serviced and repaired; and be re-inspected and tested to ensure that they are working and performing properly before being returned to service. If such devices are involved in incidents of injury, legal advisors or risk managers must be consulted for advice prior to service/repair or destruction.

Guideline 4.1

Strength & Conditioning professionals and their employers should ensure that facilities are appropriate for Strength & Conditioning activities. Factors to be reviewed and approved prior to activity include, but are not limited to, floor surface; lighting, room temperature and air exchange (refer to Greenwood [Chapter 21, pp. 543 – 568] in Essentials Of Strength Training & Conditioning (7)).

Guideline 4.2

Manufacturer provided user’s manuals, warranties and operating guides should be preserved and followed (refer to item 6).

Guideline 4.3

All equipment, including free weights, should be cleaned and/or disinfected regularly as deemed necessary by staff. Users should be encouraged to wipe down skin-contact surfaces after each use.


Strength & Conditioning Facility Scheduling

Table D1. Calculations for space needs. Source: Greenwood (Chapter 21 [pp. 543 – 568], Essentials

Of Strength Training & Conditioning (7))

Area Examples Formula

Prone/supine exercises

Bench press; Lying triceps extension

Actual weight bench length (6 – 8 ft.) + safety space cushion of 3 ft. multiplied by suggested user space for weight bench width of 7 ft. + safety cushion of 3 ft.


If using a 6 ft. long weight bench for the bench press exercise (6 ft. + 3 ft.) x (7 ft. +

3 ft.) = 90 ft.2

Standing exercises Bicep curl; Upright row

Actual bar length (4-7 ft.) + double-wide safety space cushion of 6 ft. multiplied by suggested user space for standing exercise width of 4 ft.


If using a 4 ft. curl bar for the bicep curl exercise (4 ft. + 6 ft.) x (4 ft.) = 40 ft.2

Standing exercises from rack Back squat; Shoulder press

Actual bar length (5-7 ft.) + double-wide safety space cushion of 6 ft. multiplied by suggested user space for standing exercise from a rack width of 8 – 10 ft.


If using a 7 ft. Olympic bar for the back squat exercise (7 ft. + 6 ft.) x (10 ft.) = 130 ft.2

Olympic lifting area Power clean Lifting platform length (typically 8 ft.) + perimeter walkway safety space cushion of

4 ft. multiplied by lifting platform width (typically 8 ft.) + perimeter walkway safety space cushion of 4 ft.


(8 ft. + 4 ft.) x (8 ft. + 4 ft.) = 144 ft.2

Saturday, December 11, 2010

The Ultimate Playlist (aka - BQB "Boston Qualifier Beats")

Music & Running are inseparable to me. So as I've been training for my next marathon, which I hope to qualify for Boston at; I've been thinking about designing my perfect playlist. All of my favorite songs, with no "maybes" So... here it is. Just typing it makes me want to run long enough to listen to every song. It's a winner playlist for sure :-)

Tuesday, December 7, 2010

Training Runs

Most of life goes by without fanfare. Even though everyone posts the exciting moments of life on Facebook. Well, not everyone. Too often I read that someone's baby slept or precipitation happened to occur in their region of the world. BUT... I'd like to think those are the exceptions to the majority of posts which proclaim, "life is great, I just did something extremely meaningful, I am thriving and happy, etc..."

The truth is though that most of life is ordinary and routine. Not post worthy and at times can feel pointless. However, without those mundane moments there would be nothing grand.

Yesterday I coined the phrase, "training runs" to describe these moments in life. In running, not every run is glamorous. You don't win, or PR or see amazing just run. There are so many days that I run, not because I LOVE IT SO MUCH AND I CAN'T WAIT TO FEEL THE FREEZING COLD WIND IN MY FACE FOR 30 MINUTES...but because I know I should. There is a goal, and I know that this measly 4 mile run will advance me toward the goal. It's just a training run. Nothing more.

Most of life is, "just a training run". You do the things you do in order to achieve the goals you have.

Or... perhaps you don't have goals and you aren't achieving anything. In that case it might be a good idea to look at your "training runs". Maybe you never started them. Maybe it got too cold or uncomfortable or busy. Maybe it's too overwhelming to train, you just want to see an end result and since you can't, you quit all together. DON'T! Keep going, keep training, keep repeating GOOD routines. Don't tell me about them on Facebook, but keep doing them. Someday they will amount to something post-worthy.

Monday, November 29, 2010

Yasso 800's Marathon Training

In running circles there are certain terms that you hear all the time... PR, tempo runs, fartlek, ITBS, intervals, splits, Plantar Faciitis & Yasso 800's. However, just because you run doesn't mean you automatically know what all those words mean. It takes have to read about running, run more races, talk to other runners, train more. Overtime all the running jargon sinks in and becomes 2nd nature.

Just this fall I finally learned what Yasso 800's are. I'd heard of them for a long time, but never cared what they were. "800's" communicates short distances; and since most of my training is for 1/2 Marathons or Marathons - I was uninterested. That is until my husband told me that Yasso 800's can guarantee you a marathon goal time if you train with them. - OK, now I'm all ears. So what exactly are they?:

The concept is simple. If you can run 10 - 800's at the Marathon Pace you are shooting for then you are good to go. In other words, If I can run 10 - 800's, each at 3:40 pace, then I can run a 3:40 marathon...and qualify for Boston.

So, since I want to qualify for Boston, I've decided to give the training method a shot. Most training plans offer no guarantees but Yasso 800's do sound promising. Today marks the first day of following this training plan. I already like Bart Yasso (the creator of Yasso 800's) however if I qualify for Boston come June 11th, I will be a sold out Bart Yasso fan.

In the meantime - I've got lots of running to do.

Tuesday, November 23, 2010

Re-Thinking The Holidays

Ahhh....the holiday season is here! I don't mind celebrations, or giving thanks, or remembering Christ birth. What I do hate is that people tend to be very narrow minded in their "Celebrating" As a society we seem to be unable to give thanks without gluttony, unable to spend time with family & friends without having to talk with our mouths full, unable to celebrate Christ's birth without baking, tasting, & nibbling.
We even have tastes that make us thankful...pumpkin spice, apples & turkey. We have tastes that make us want to give gifts - cinnamon, eggnog & chocolate. It's a wonder people were ever able to be truly thankful before Libby's started selling canned pumpkin. The things people do it the name of tradition. Why don't we question the norm? Why don't we evaluate how beneficial our Holiday Celebrations are? Does eating an ungodly amount and sitting around for the rest of the day truly make us EXTRA thankful or does it just make us sick and tired. Perhaps there is a better way to remember to be thankful. Perhaps it is worthwhile to try something new this year, something with real meaning, something that will leave you with more than just a tryptophan hangover and tight jeans. I challenge you to rethink your holidays and make them beneficial to you in every way - spiritual, emotional, mental & physical.
I realize that even if you do rethink the holidays, you may be surrounded by others who haven't. So, here are a few tips to stay physically healthy during the that your New Year's Resolution doesn't have to be the same as it is every year...Lose the Holiday weight. Good Luck!
1. Eat small portions of food. This is especially important at a buffet, where you may want to try lots of things. Choose the items you want to try the most and eat a small portion of each.
2. One Plate Rule: when eating Thanksgiving Dinner or Christmas Dinner or at some other party, stick to one dinner plate & one treat plate. That means, take what you TRULY want the first time. Enjoy it, savor it and then call it quits when your plate is empty.
3. Eat slowly & mindfully. Savor each bite, really enjoy what is on your plate. It’s easy to talk, eat, drink, play games, watch TV etc. all at the same time. This often leads to overeating. So, slow down, pay attention and enjoy what you put into your mouth.
4. Offer to bring something to a party. Bring something that you know is healthy and will be a good option for you to eat.
5. Don’t save calories from earlier meals for the “big one” You’ll inevitably get too hungry and overeat to compensate for missing those meals. Treat Thanksgiving dinner or Christmas dinner like a normal day. You’ll feel more satisfied all day and you won’t have regrets after your “big meal.”
6. Fill up on veggies. At a party or dinner, fill your plate with veggies instead of other snacks.
7. Decide on your game plan ahead of time. If you are going to a party or even having a special meal at home, plan ahead.
8. Exercise!!!! Don’t let your workouts go by the wayside. Even if you do control your eating, without exercise your weight loss will halt. Schedule it in ahead of time and don’t back out on it. It’s often best to do it first thing in the morning.
* Use the stairs
* Shovel snow
* Take a walk
* Play flag football
* Workout with a home exercise video on extra cold days
* Plan a scavenger hunt
* Go sledding
* Go for a winter hike
* Train for a spring race
* Go bowling (don’t eat snacks there)
* Add 10 minutes to your daily workouts
9. Don’t deny yourself. If there are special foods that you eat only at holidays, enjoy them in moderation. Saying, “I won’t eat any desserts at Thanksgiving” sets you up for failure. Instead say, “I will eat one small piece of my favorite dessert and savor every bite of it.”
10. Set achievable holiday goals. Write them down and keep a diary of how you are doing.
11. Focus on people not on food.
12. Create a Distance from food – send leftovers home with others. Put away your plate and utensils when you are done eating. Do not leave candy dishes out. Bring leftovers or food gifts to work or share it with neighbors and friends.
13. Create new traditions – instead of lounging around before or after a meal, start a new tradition. Go on a walk, play flag football, create a scavenger hunt. Do something active.
15. Pay attention to your hunger. Use a scale of zero to 10, with zero being starving and 10 really stuffed. Then write down how you felt when you started eating and how you felt when you were finished. If you go over a seven, you probably over ate, and if you are waiting to eat until you are a zero, you are waiting too long.
16. Don’t give up just because you slip up. It’s far better to forgive yourself and move on.
17. When you’re finished, you’re finished – When you are done with your 1 plate of food, clear your plate, leave the table, and move on. It also helps to chew some gum or pop a mint in your mouth; the feeling of a fresh palate can curb additional eating.
18. Avoid stress. Stress during the holidays can lead to overeating, especially at home. Therefore it pays to challenge some of your basic assumptions. For instance, just because you’ve always done it, do you have to bake six dozen cookies this year? If you have them around the house, you’ll eat them. SO…recognize potential stressors and figure out how to lessen that stress. It’s ok to do things differently this year.
19. Modify your holiday recipes. You don’t have to make things the way you always have. Change can be a wonderful thing for sticking to your weight loss goals. Check out recipes on
20. Don’t sit next to the snack bowl (i.e peanuts, candy, pretzels etc.) Enough said.
21. Look up calories before you eat. Go to and type in common holiday foods. Seeing how many calories are in them, might make you think twice about eating them.
22. Practice saying, “No, thank you.” It’s okay to turn down invitations or tell a pushy host you don’t want seconds. Eating out of obligation doesn’t help anyone. Be a polite food snob. Don’t waste calories on a treat you don’t really like, or aren’t really hungry for.
23. Keep your eye on the prize. Set a post holiday goal & remind yourself of your goal daily. Before you act or eat, ask yourself, “Will this help me get where I want to go?” If not, make another decision. YOU are in control.