From Flexed-Arm Hang Flunkee to Dead-Hang Pull-Up Diva – Pull Up Tips

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My recent experience at the 2012 Austin Fit Magazine Fittest was filled with quite a few events outside my comfort zone. One of the most intimidating of all was the pull up test that required us girls to perform this classic upper-body strength move just like the guys. No easier chin-ups (where fingertips are oriented on the bar to your face), no swinging, jumping, kipping, butt-wiggling or knee-pumping.   These pull-ups had to be strict, military-style pull-ups where the body must fully-extend back downward into a “dead hang.”  How could I ever make this happen? Never had I EVER even passed the flexed-arm hang test for the Presidential Fitness Test in elementary school. Ugh!

In January at CrossFit Endurance Camp, I could only do one strict pull-up and a couple with a kip. It was embarrassing to be around so many strong women, but a least I had them on the run! Not fully committed to the idea, I started practicing pull-ups chin-up style with a kip (maybe) once a week working my way up to four or five using major swinging motion to get my chin over the bar. Not long later, I could do four or five without the kip. On competition day, an adrenaline rush helped me squeak out six military dead-hang pull-ups and the judge noted I had “good form.”  Whoo-hoo! Inspired by the winner in my age-group who completed 15, I started working a little harder on the dead hang pull-up. Now less than a month later I can do 9!

If I can do “proper” pull-ups (palms facing away from you, no extraneous body movement), so can you! Here are some tips to get you started.

Practice: Do a pull-up progression 3x per week.  Start with 5 sets of 1 or 2 and then work your way up to 3 sets of a few less than your maximum effort.

Negatives: If you are unable to complete a strict pull-up, work on “negatives” first. Negatives are done by jumping up to the bar from the ground, box or half stability ball or with a spotter boost. Once your chin clears the bar, slowly move into the fully-extended dead hang position. Repeat!

Machine-Assisted Pull-Ups: This piece of gym equipment isn’t as intimidating as it looks. Set the counter-weight an amount that offers you an attainable challenge. Kneel on the platform, grasp the overhead bar and pull up!

Supplemental Exercises: Lat Pull-Downs, Ring Rows, Ring Dips, Bicep Curls, Dumbbell Rows

‘Whey Cool’ Strawberry Sherbet Pie with Protein Powder Recipe

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Pie has a bad reputation and it’s no wonder why. A small slice of apple pie with a modest ½ cup scoop of vanilla ice cream has 571 calories, 27 grams of fat and scant protein.  Of course, a piece of decadent pie on special occasions isn’t going to ruin results earned from working out, running or whatever you do; but, it just isn’t the right fuel to keep an active person feeling well and going strong.  If you have a sweet tooth (like me) and want a little slice of heaven more frequently than on July 4th and Thanksgiving, whip up my ‘Whey Cool’ Strawberry Sherbet Pie with Protein Powder tonight. Based on a super-easy summer recipe my mom used to make during my childhood in blazing hot Arizona, this no-bake pie is modified for maximum performance with no-sugar added and fat-free products along with a couple scoops of protein powder. Yeah, that’s right, I said protein powder.


‘Whey Cool’ Strawberry Sherbet Pie with Protein Powder Recipe

  • 1 quart no-sugar added sherbet
  • 2 scoops whey protein powder, vanilla flavor
  • 1 8-oz container no-fat, dairy-free whipped topping, thawed
  • 1 pre-made chocolate cookie pie crust (Keebler Ready-Crust Chocolate)
  • ½ cup fat-free chocolate syrup
  • 1 pound fresh strawberries, washed, cored and sliced

Scoop entire container of sherbet into large mixing bowl; let sit for a few minutes to soften a bit. Sprinkle protein powder over sherbet a little at a time (to prevent clumping); mix in by hand or with beaters. After all protein powder is incorporated, fold in whipped topping with spatula until combined. Spoon entire mixture into prepared chocolate cookie crust; freeze for 3 hours or overnight until firm. To serve, cut into 8 slices with knife run through hot water. Top each slice with 2 ounces of strawberries and 1 tablespoon of chocolate syrup. Serves 8.

Nutrition information (per 1/8 of pie with toppings): calories 275, total fat 6g, saturated fat 1g, trans fat 2g, total carbs 48g, sugars 9g, protein 9g.

Note: If you want to clean this recipe up even more, skip the pie crust and just spoon the sherbet mixture into the pie pan.  This removes about 100 calories, 4g of total fat (2 of which are trans fat), 14g carbs and 6g sugars.

Running with Women’s Intuition – Altra Zero-Drop Shoe Review

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Altra Intuition zero-drop running shoe

I finally got to take my new Altra Intuition running shoes out for a sweet tempo run today. The only thing that would have made the experience better is if I didn’t wait until noon and 90+ degree temperatures.  First, thanks to Altra and Woman’s Running Magazine for hooking me up with these awesome “zero-drop” shoes, I’ve been eager to try them since I read that they were named “Best 2012 Debut” by Runner’s World and “Editor’s Pick – Most Innovative” by Competitor Magazine.  The big hype on this shoe is the “zero-drop” from heel to toe and female-centric construction — not just a “shrink it and pink it” strategy some shoe companies force on us ladies.

You’d have to be under a rock not to know about the barefoot / minimal running revolution that’s been discussed to death. You know, wearing absolutely no shoes or shoes with a “minimal” construction instead of thick heeled clunkers. The point is that a runner’s biomechanics  can be reverted to the preferred natural gait where the mid-foot strikes the ground first, etcetera, and so on.  Just check out Pose Running  for more on this technique.  I had the opportunity to be coached by Dr. Romanov himself a couple years ago.

Since then, I’ve worn quite a few brands of minimal shoes and had success with many (and fewer injuries) except for that one paper-thin pair (not going to mention the name here, but you can message me) that fell apart after 60 miles!  However, I have to admit, I miss some of the cushioning on long runs that most of these minimal shoes lack.  What I love about these Altra Inutitions is that they have a fully-cushioned mid-foot area yet are still surprisingly light (8.1 oz) with zero-drop from heel to toe. Based on my run today, I bet my feet wouldn’t feel beat up in the least after a marathon.   Plus, the roomy toe-box is perfect for gals with wider feet, bunions or both.

Altra warns that the Intuition model runs ½ size too small, but I found that not to be the case (at least with my feet) – so I had to deal with a dreaded return.  But, the customer-service department was very friendly and apparently has a “no questions asked” 30-day guarantee on “worn, unworn and defective” purchases – free shipping and returns too! BTW, the web site says the Intuitions are $99 retail, not bad. Really, my only negative on these shoes is that they aren’t the “coolest” looking shoes in town, but I’d much rather have happy feet, so who cares!

Eat Your Fresh Veggies Day this Saturday – Corn, Edamame, Grape Tomato Trifecta Recipe

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This Saturday, June 16th, has been declared Eat Your Fresh Veggies Day. Not sure who made this official proclamation of nutritious noshing, but I’m supporting it all the way for every day because I’m really into colorful stuff to eat that doesn’t come from a box.  As a carrot-crunching, mushroom-munching, lettuce-loving, zealot of zucchini, broccolini and celery, I usually have no problems getting my 3 to 5 servings of vegetables per day as recommended by the USDA  — check out their Fruits and Veggies Matter campaign that lists out more specific measurements for age groups and activity levels.

One of the best things about the spring and summer seasons is the bounty of fresh vegetable choices available to us city-dwellers and suburbanites. Say “no” to the canned food aisle and check out the produce section of your favorite grocery story or, better yet, head to the nearest farmer’s market for inspiration. Eat your picks fresh in a salad or grill, roast, steam or sauté them up lightly in a skillet to retain optimal levels of vitamins, minerals and antioxidants – for these same reasons, experts say that microwaving and boiling in water should be avoided.

Here’s what I’m having as the side to my beef fajitas on Eat Your Fresh Veggies Day, a 1-cup serving of Corn, Edamame, Grape Tomato Trifecta.  Simple to make, delicious to eat and inspired by a recipe from a favorite Mexican Food restaurant. This delish veggie dish is also yummy as the filling in vegetarian tacos, as a topping on chicken or fish or in an omelet.

Corn, Edamame, Grape Tomato Trifecta

  • 1 tablespoon canola oil
  • 1 cup fresh corn taken off the cob
  • 1 cup shelled edamame beans (use frozen if you have to)
  • 1 cup halved grape tomatoes
  • 1 teaspoon minced garlic
  • 1 tablespoon reduced-sodium soy sauce.

In large skillet over medium-high, heat oil and sauté corn and edamame for 2 minutes, stirring frequently. Add tomatoes and sauté for another minute. Reduce heat to medium and stir in garlic and soy sauce until well-combined. Makes 4 (1-cup) servings.

Nutritional details: calories 118, total fat 1.7 g, saturated fat 0.1 g, cholesterol 0.0 mg, sodium 115 mg, potassium 119 mg, total carbohydrate 20.2g, dietary fiber 1.6g, sugars 6.3g, protein 6.4g. Daily recommended values: vitamin A  17.3%, vitamin B-12 0.0%, vitamin B-6 1.6%, vitamin C 58.1%, vitamin D 0.0%, vitamin E 0.2%, calcium 4.6%, copper 1.2%, folate 4.5%, iron 8.0%, magnesium 3.7%, manganese 4.0%, niacin 3.4%, pantothenic acid 3.0%, phosphorus 3.7%, riboflavin 1.5%, selenium 0.5%, thiamin 5.3%, zinc 1.3%

Some Kind of Bun-derful – Dad’s Jalapeno Cheese Hamburger Bun Recipe

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For those of you looking for freakishly, über-healthy recipes today, I digress. But what a tasty tangent I’ve taken – hamburgers! And, for the record, hamburgers are not at all “bad” for you when enjoyed in moderation; it’s the cheese, bacon and fatty condiments that make them a sinful splurge.  Actually, did you know that lean hamburger meat (95%) has only 5.1 grams of total fat per 3-ounce serving while a chicken thigh with the skin off (!) has a whopping  9.3 grams for the same-sized serving? If you don’t believe me check out this awesome chart on 29 ways to love lean beef.

Now, my dad and I consider ourselves to be experts on every aspect of the meaty subject matter, from grilling them up to gobbling them down. In fact, most Thursday lunch hours are spent finding out which restaurant in town does hamburgers best – and ‘wow’,  it’s hard to decide, so we’ll keep searching like the selfless sleuths that we are.  When one of our favorite burgers stopped coming on a deliciously soft, slightly spicy Jalapeno bun, my dad decided to take matters into his own hands and the following Jalapeno Cheese Hamburger Bun recipe is the result.  The hamburger patty is also homemade because he had the luxury of time — it was Memorial Day. But, if you’re in a hurry, pick up a frozen pack of HEB Fully Cooked Lean Hamburgers, a mouth-watering winner from the grocery store’s healthy Fully-Fit product line.  The hamburger buns do take some time to make, but keep well in the freezer if you want to bake up a stash.

Jalapeno Cheese Hamburger Bun Recipe

  • 1 package yeast
  • 1 cup lukewarm water
  • 2 tablespoon canola oil  (plus more for greasing bowl)
  • 2 large eggs
  • 3 tablespoon sugar
  • 3 1/4 cups flour
  • 1 teaspoon salt
  • 6 ounces sharp cheddar, shredded
  • 1/3 cup Mission brand sliced nacho jalapeno peppers, minced

Add warm water to stand mixer bowl and sprinkle the yeast over top. Let sit 10 minutes, until frothy. Add the oil, 1 egg, and sugar to the bowl, lightly mix just to combine. Add the flour, salt, cheese, and jalapenos and mix on medium-low speed with the hook attachment until the dough comes together, approximately 2 minutes. If dough isn’t cleaning the sides of the bowl, mix in additional flour one tablespoon at a time.

Increase mixer speed to medium and knead the dough for 5 minutes. Transfer the dough to a large bowl that has been lightly greased with oil. Cover it with a damp towel and let rise for 1 ½ hours in a warm place until doubled in bulk.

Place dough onto a lightly floured surface. Divide the dough in half and each half into 5-6 pieces (to suit the size of your burgers). Roll into rounds and flatten with the palm of your hand onto parchment-lined baking sheet; placing buns about 1/2-1 inch apart.

Cover with a damp towel and let them rise for 25 minutes. Whisk the remaining egg with 1 tablespoon of water and brush tops of buns with the egg wash. Bake in oven preheated to 350 F degrees for 20 to 30 minutes, until golden brown. Let cool 10 minutes before slicing and serving. Makes 10 -12 buns.

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