Exercise and Metabolism, Pumpkin Zucchini Muffins

Today’s Re-Powering Information – I rarely talk about exercise because I feel like I have it covered for you. Today I wanted to reinforce the importance of your commitment to exercise. I mentioned giggling this morning as I looked at Anthony walking to the car all bundled up and laughed out loud to think that we all have to be just a little bit crazy to head out into the dark and cold to run around a parking lot . . . but clearly there is something of value to be had or none of us would be out there –with some of you approaching 2 years of attendance!

There are plenty of reasons for you to stay in bed. It seems as if everywhere we look these days, news of gloom and doom surrounds us. As the stock market continues to display volatility, housing prices go down, and the "experts" debate various bailout packages, our stress levels go up, creating the perfect storm for our physical, emotional and mental health. Add in the stress of the holiday season, and you've got a recipe for disaster. That’s why I am so glad you have boot camp. It’s the most effective stress-buster. Not only does it keep your body firm and healthy, and help you manage your weight, regular exercise is proven to foster an inner peace that will keep your stress level in check and counteract the damage it can do. Let's take a look at why exercise is more important than ever during these worrisome times.

• You experience the "runner's high" - that exhilarated feeling people get after a vigorous run. It's not a myth, and it's not just for runners. During exercise your body produces feel-good chemicals called endorphins, which foster a natural sense of well-being. It also decreases your cortisol, which is the hormone produced when your body reacts to stress. Cortisol is the culprit behind stresses many negative effects - anxiety, weight gain, elevated blood pressure and much more. You don't have to be a conditioned athlete to enjoy these benefits. I hope there are points in the workout where you just feel like you have “kicked in” and feel your inner thighs getting firmer, your legs becoming more powerful and your mid section getting firmer.

• Exercise offers a healthy, natural outlet for your frustrations. What better way to release the tension than through a good, hard workout? Exercise is the perfect way to knock out worry, aggravation and frustration.

• Physical activity creates an opportunity to clear the mental cobwebs and the emotional baggage. Getting deep into your body during a workout will pull you out of your head, creating a Zen-like state that will continue well after your workout is finished. Getting out in the morning gives you a fresh perspective and sets the tone for a more positive day. The mind and the body are incredibly closely connected - a healthy body goes a long way toward fostering emotional and mental health over the long term.

• Regular exercisers exhibit less physical response to stress. Now there's a positive thought!

• Successful people exercise regularly. The renowned Dr. Ken Cooper has studied the impact of regular exercise on top executives for over 25 years. His research shows that CEOs who exercise consistently are significantly more productive, resistant to the demands of leadership and successful than their sedentary counterparts.

So, while we cannot control the economy, we can absolutely control our reaction to it. It's easy to forgo your exercise routine in favor of brooding or working longer hours, but doing so only exacerbates the effects of what you're already facing. Right now the economy is in wintertime. This gives each of us the perfect opportunity to focus our energy in laying a strong foundation for the arrival of spring - it will come. Learn a new skill, register for that seminar you've always wanted to attend, set some new empowering goals, take care of your body and you will reap a bountiful harvest when the economy turns around.

Most gyms want to take your money and hope you don’t show up to take up space on the equipment and wear down the treadmills. I WANT you to show up for every class you sign up for.

I just did an interview this morning and one of the questions they asked was what is the difference in training a 20 year old compared to a 40 year old and the answer is that it depends on how well the 40 year old took care of themselves. 40 year old athletes are in better shape than a majority of 20 year olds. But if they are the typical American, they are in sad shape by the time they are 40. Check out this quote:

There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise. – Journal of the American Medical Association.

Fewer than 6% of women over 40 are considered active. 40 is about the average age in boot camp. You’ve heard of the saying “use it or lose it”.. That rings true for your body. As long as you are exercising you will keep your mental state, joint health, muscle, metabolism, endurance, strength, function and more.

So this may have sounded like a little exercise pep talk. I know you can feel the difference in your body and mind when you exercise compared to when you don’t. I can’t encourage or reinforce enough the importance of regular exercise to feel great and stay younger longer.

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Enjoy a pumpkin zucchini muffin recipe. Sounds yummy right about now!

Pumpkin Zucchini Muffins
Don't let the rich flavor and mouthwatering moistness of these muffins fool you. You'll have a hard time convincing anyone, but this recipe was modified to include less fat and sugar than the original. This is a great treat to share at holiday parties.
Servings: 40 mini muffins

Here's what you need...
• 3 eggs, lightly beaten
• 1 cup natural honey
• 1 cup canned pumpkin
• 1/2 cup butter, melted
• 7 oz pear baby food (or applesauce)
• 1 tablespoon vanilla extract
• 3 cups whole wheat flour
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/2 teaspoon ground nutmeg
• 1/2 teaspoon ground cloves
• 1 cup shredded zucchini
• 1/4 cup chopped walnuts
1. Preheat oven to 350 degrees and line a mini muffin pan with paper baking cups, or use non-stick cooking spray.
2. In a mixing bowl combine eggs and honey. Add pumpkin, melted butter, pear baby food, and vanilla.
3. In a separate bowl combine all of the dry ingredients. Gradually add dry ingredients to pumpkin mixture and mix until well combined. Stir in the zucchini.
4. Pour into muffin tins, sprinkle the tops with chopped walnuts. Bake for 10-20 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in the pan for 10 minutes.
Nutritional Analysis: One mini muffin equals: 92 calories, 3g fat, 15g carbohydrate, 1.5g fiber, and 2g protein.

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Have a fabulously fit day!