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Get to Know Michelle Pfennighaus

Get to Know Michelle Pfennighaus
March 01, 2011

Author of the popular website and blog Find Your Balance, Michelle Pfennighaus is both a resource and inspiration for women trying to find balance in the midst of working, parenting, relationships, and all the things today’s busy lifestyles entail.

Though she is now a certified health coach through the Institute of Integrative Nutrition and the American Association of Drugless Practitioners, she was not always concerned with health—until the day she walked into a neighborhood yoga studio just to get a little exercise. She left with a new sense of what wellness could be, and through her continued practice, started to pay more attention to her diet and the way certain foods made her feel. She began to realize the benefits of a holistic approach to wellness, and how diet and lifestyle could change everything. Her original motivation was based on healing herself. Now, she’s dedicated to helping other women through her life-changing nutrition programs. Michelle has been featured on CBS, NPR, ABC and in the documentary Lemonade.

What made you get serious about getting fit?

My motivation was always based on healing myself from digestive trouble and anxiety issues. The better I ate, the more I practiced yoga, the better I felt. My digestion improved dramatically. My moods did too! Six pack abs and toned arms were just a great side benefit. But it all happened very gradually. I made one change at a time in my diet and lifestyle, and when it worked I was inspired to do more.

What has pregnancy taught you about your health and your body?

It’s been like living in a different body. One day I was in the best shape of my life and the next day I was out of breath crossing the street! I suddenly started craving meat, cheese and eggs like crazy. Along the way I’ve honored my cravings and listened to this new body. I’ve had to be very forgiving and nurturing toward myself and my baby. It’s been a big lesson in listening to my intuition.

What keeps you in balance?

My husband. Sometimes I work too hard and put too much pressure on myself to be perfect. I’m a total Type A! Max reminds me to stop and smell the roses. We have so much fun together. I’m a much more balanced person because he is in my life.

What’s your favorite workout routine?

I love a really challenging Vinyasa yoga class. But if I love the teacher, I’ll practice any style of yoga. My second favorite workout routine is a night out dancing!

What’s your favorite food (besides cookies)?

Green curly kale. I use it a million different ways and never get tired of it. When people say that eating healthy is too expensive, I say buy 1 head of kale per week. It costs $3 and is one of the most nutritious things you can eat.

What recipe or ingredient are you obsessed with right now?

Bacon. It’s one of those things you hide from when you’re trying to eat healthy, right? But I’m a big believer that fat from natural, whole sources is good for us. And you don’t need much bacon to get big flavor, especially if it’s from local, healthy pigs! I’d eat a pound of bacon any day over one of those chocolate whey protein powdered shakes. Have you ever read the ingredient label on those?

When you find yourself feeling out of balance, what do you do to adjust?

I cancel things. Ha! Really. At one point I was working way too much, my body was out of whack, and my emotions were a mess. So I picked up my planner and just started crossing things off. It’s really important that I prioritize downtime and relaxation.

What do you say to people who insist that they don’t have time to be healthy?

Re-prioritize. You can’t take care of anyone or anything else if you don’t take care of yourself. The good news is you can make small changes over time that will make you more efficient, happier and healthier in the long run. Get support to make it happen!

What advice would you give to women who are determined to stay fit through their pregnancy?

My advice is to be gentle with yourself and love the body that is working so hard to build your baby. Follow your intuition. But also know that your body never needs or wants ice cream as much as it needs perhaps calcium, energy or relaxation. Try to figure out how to really give your body what it’s asking for, even when the message comes through once again as “Take me to Ben & Jerry’s!!!!”

Is there a vegetable you thought you’d never like that you’ve grown to love?

Haha, I guess the answer is kale again! I had never had it in my whole life until I started changing my diet and saw it popping up in recipes. I was very, very hesitant at first. But it was great!

In addition to your blog, you’ve published a few e-books about food and fitness. What writers have inspired you?

I absolutely adore Heidi Swanson’s style. She’s got a great blend of recipes and information about natural food.

What’s your favorite thing about health coaching?

Just this week I got an email from a past participant in one of my nutrition programs. I hadn’t heard from her in months. She wrote to let me know that her pre-diabetes condition has reversed, her doctors are thrilled, and both she and her husband have continued to lose weight despite the holidays. Holy moly. It made me cry. I could never imagine a better job benefit than knowing I’m really making a difference.

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Don’t Force it, Feel it

by Michelle Pfennighaus
March 01, 2011

Man, I hate the gym. I just do. I’m not a runner, not a weight lifter. But I remember a time when I forced myself to go to the gym every day. People thought I was really dedicated, but I hated every second of it. And I didn’t see results in my body. I was like, why isn’t this working?!

I tried to eat healthy. I bought pre-packaged, fat-free snacks and told myself I wasn’t allowed any pizza. I wasn’t any happier. In fact, I was miserable and constantly battling cravings.

What a sad existence! Why would anyone stick with a healthy lifestyle if it means being miserable all the time?

I guess we don’t. We give up. And then we beat ourselves up over it. It’s an abusive cycle of “I’m not good enough.”

Here’s the secret: Your body wants to move and feel fabulous. But how you make it happen is totally up to you.

For instance, I simply don’t like the gym or group sports. I never have! But I love to dance. So that’s where I started putting my energy. I went to dance class, and it was a fantastic workout. But it was more than that
– it was super fun! Dance reconnected me with my body. Walking by a yoga studio one day, I decided to give it a try. And it was awesome! Yoga put me in the best shape of my life. Plus, yoga does wonders for my mind and stress levels. Here’s the best part: no one has to remind me to go to yoga. I don’t have to bribe myself to go to the studio. I want to do yoga. I enjoy it. And that’s why I stick with it.

The same goes for how I eat these days. All the “healthy” food in the supermarket was gross to me. Uninspiring. But then I remembered – I like to cook! Duh! Why was I buying frozen dinners anyway? Because the box claimed it was healthy? Homemade food had to be better than that, right?

Getting back into cooking felt so good. I got to be really creative in the kitchen and I was proud of the meals I made. Just like yoga and dance, it was actually fun. I’ve experimented with different foods and learned what makes me feel the best. Those boxed TV dinners are a joke. My food is awesome! Again, no guilt required. No bribing myself. I want to eat this way because I enjoy it – from the chopping and roasting to the flavor and energy I get from real, whole, clean food.

Your body wants to move, wants to feel energized. But what works for me may not work for you – after all, no two people are alike. So start experimenting today and find what you love.

 

Photo uploaded to Flickr by hynkle, some rights reserved.

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Morning Glory: How to Become an Early Bird

Most of us can manage the rise. The shine, on the other hand, is a little harder to pull off.

But there’s good news for those of us who wish we could get out of unhealthy relationships with our snooze buttons: It is possible to rewire our body clocks and become, if not one of those people who spring from bed already in song and full makeup, then a near approximation thereof.

Some of what determines whether we’re night owls or larks is genetic. In 2003, researchers at the University of Surrey isolated a gene that appears to regulate our internal clocks, determining our preference for morning or night. But experts — like those at the American Academy of Sleep Medicine — also say that changing behavior can transform almost anyone into a morning person.

Yes, anyone. So put down that double espresso and read on for some tips on squeezing more precious time out of your AM schedule. After all, other research has revealed that morning people are more proactive throughout the day than people who like the night life, baby.

Start the night before.

There’s no way you can emulate Julie Andrews in the morning if you’re up all night watching reruns of The Golden Girls. Help ensure a good night’s sleep with some time-tested tricks: avoid alcohol and caffeine after 3 PM; keep the lights low; don’t exercise right before bed; drink a cup of chamomile tea or try one of these other natural sleep aids; don’t eat large meals late at night; and go to bed at the same time every night.

Invest in a kinder, gentler alarm clock.

Forget seizing the day, if the sound of your alarm clock rivals a nails-on-chalkboard situation, the only thing you’ll be seizing is the cord out of the wall. Not an ideal way to start your new role as Official Morning Person. Consider, instead, an alarm clock that simulates dawn — or one that vibrates you awake. There’s even one that rouses you with yummy smells! Waking up to your favorite music is another way to ease the transition; we like “The Littlest Birds” by The Be Good Tanyas or “5 Years Time” by Noah and the Whale. Or queue up chirping birds or ocean surf, if that’s more your thing.

Step away from the snooze button!

One thing your lovely new alarm clock could do without: a snooze button. You’re better off setting your alarm for the time you really need to get up — you’ll get higher quality sleep that way, say scientists at the Sleep Disorders Centre at the Children’s Hospital in Philadelphia. Don’t trust yourself? Put the alarm clock across the room so you have to get out of bed to turn it off, increasing your chances of remaining upright.

Wake up and smell the coffee.

We all know that drinking a cup of coffee can wake you up, but research suggests that even just a whiff of the fresh-brewed dark roast may reverse the effects of sleep deprivation on the brain. Most coffeemakers come with timers these days; set yours the night before and wake yourself with some early-morning aromatherapy. Even better: give yourself something to really look forward to and treat yourself to some gourmet coffee.

Decorate with daisies.

Researchers at Harvard University found that “non-morning people” felt happier and more energetic after looking at flowers first thing in the morning. Yes, that’s right: buying some gorgeous fresh flowers for your bedside table is the right thing to do for your health and wellbeing. Harvard said so.

Up, sunnyside.

Daylight tells your body to stop secreting melatonin — the hormone that makes you sleepy — so stop closing your curtains or blinds at night. The morning sun will help promote wakefulness. Don’t have eastern exposure? Enjoy your coffee and newspaper on your front steps, or go for a 20-minute walk around your neighborhood. Do it every day for a couple of weeks, and you’ll train your body clock to shift its wake-up time.

Give yourself enough time.

Grouchiness is guaranteed if you only give yourself 15 minutes to shower, dress, eat, pack your bag and get out of the house. Set your alarm early enough to allow you to get ready at a leisurely pace — and even do a couple of things you’d look forward to, like read the paper, check in on your favorite blogs or savor a delicious breakfast.

Be consistent.

Choose a wake-up time — but no more than two hours earlier than usual, say experts at Kettering Sleep Disorders Center at Kettering Memorial Hospital in Dayton, Ohio — and honor it seven days a week. That’s right: Saturday and Sunday, too. The consistency will change your body’s rhythm, and it may take two or three weeks to reprogram your system.

Already there? (Perhaps you’re reading this at, say, 6 AM?) We’d love to know your secrets: What helps you shine in the morning?

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Tips for Your First Race

You signed up for your first 5-K, and religiously followed a training plan for six weeks. Here’s what to do on the last week to make the most of your experience. And once you reach the finish line, remember to give yourself a big pat on the back.

HOW MUCH SHOULD I RUN THIS WEEK?

Do two or three easy runs of 20 to 30 minutes. Take one or two days off before race day.

SHOULD I EAT A BIG BOWL OF PASTA THE NIGHT BEFORE? No, loading up can lead to “unloading” during the race. Eat a normal portion of your regular healthy dinner.

SHOULD I WEAR THE RACE T-SHIRTTO THE RACE? Unfortunately, most race shirts are made of cotton and become heavy as they absorb sweat, so save it for bragging rights after you cross the finish line.

I SEE PEOPLE SPRINTING BEFOREHAND. SHOULD I DO THAT, TOO? No. Warm up 30 to 40 minutes before the race begins by walking for five minutes, jogging for five minutes, then picking up the pace a bit for the next five minutes. Finally, walk to the starting line.

WHERE SHOULD I LINE UP? At the very back of the crowd, where the atmosphere is relaxed. Start on a side so you can move over to take one-minute walk breaks for every one to four minutes of running.

SHOULD I RUN AS FAST AS POSSIBLE FROM THE START? No. Even if the folks around you take off quickly, restrain yourself so you have energy to finish.

WHAT IF IT RAINS? The race will still be held. Wear a cap and a garbage bag with holes cut for your head and arms that you can discard before the gun goes off.

WHAT IF I COME IN LAST? You probably won’t, but if you do, the crowd often cheers loudest for the last person. Congratulate yourself for beating the thousands in your community who are still in bed.

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Hot Weather Running

As the dog days of summer hit, you may be tempted to abandon running for jumping through a sprinkler or napping in a hammock. If that makes you feel a little guilty, take heart: It’s not (just) laziness—it’s self-preservation. “When the outside temperature increases, our bodies can’t dissipate heat as effectively,” says exercise physiologist Julia Moffitt, Ph.D., assistant professor of physiology and pharmacology at Des Moines University. “Therefore, our bodies have a natural inclination to become less active.” Add other hot-weather roadblocks, such as allergies, dehydration, and even interrupted sleep, and you may think about storing your running shoes in the closet until fall. Not so fast. Your performance doesn’t have to suffer just because temperatures are ramping up. Here’s how to put the sizzle back into your summer running.

Summer Setback: HOT TEMPS MAKE YOU LAZY

“When we go out in the cold, our brain tells our muscles to contract, which generates heat to keep us warm,” Moffitt says. When it’s hot, the opposite happens: The brain instructs the muscles to relax to keep body temperature from increasing. “That’s why you may feel more motivated to hang out under a shade tree—it’s your body’s attempt to avoid overheating,” says Moffitt. Also, the process of sweating to stay cool diverts blood away from muscles, which may leave them feeling sluggish.

COOL RUNNING Avoid that lethargic feeling by easing into hot-weather running, says Moffitt. Do your main workouts before 10 a.m. or after 6 p.m., and go for a 15-to 20-minute light run or walk in the heat of the day. Increase the intensity and length of your hot workouts by five to 10 minutes over two weeks. Allow even more time to adjust to humid environments, and replace fluids lost through sweating with sports drinks. “When we are gradually exposed to warm environments, our bodies respond by being able to more efficiently distribute blood flow, which helps us increase sweat production so we can maintain effort without overheating,” Moffitt says. To stay cool during a run, dump water over your head, which will help drop your core temperature, says Lewis Maharam, M.D., medical director for the Rock ‘n’ Roll Marathon Series. Also, a recent study shows that runners who drink ice slushies run about 10 minutes longer than when they have a cold drink.

Summer Setback: AH-AH-AH-CHOO!

Pollen from ragweed, Bermuda grass, Blue grasses, and Red Top grass are common during the summer, and if you’re susceptible to allergies, running can exacerbate symptoms, such as itchy eyes, sneezing, and congestion. “Runners have a higher respiratory rate than less active people do, which brings more pollen into the nose and lungs,” says Nathanael S. Horne, M.D., an allergy and asthma specialist in New York City.

COOL RUNNING Pollen counts are often highest between 5 a.m. and 10 a.m., so you might find relief by running later in the day, Horne says. Allergy sufferers should check pollen.com for updates and hit the treadmill when pollen counts are very high. Shower immediately after running; pollen that settles on hair, clothes, and eyelids can continue to trigger reactions. Runners with contacts might fare better wearing their glasses, which may serve as a shield. Because rain often removes pollen from the air, Horne says you might want to lace up after a storm. You can also try an antihistamine such as loratadine or cetirizine.

Summer Setback: LONGER DAYS = SHORTER NIGHTS = LESS SLEEP

The additional hours of light during the summer reduce production of melatonin, a hormone that makes you feel sleepy. This may keep you up later and wake you earlier. “Even if you are sleep-deprived by only a couple of hours, your normal run can seem harder,” Moffitt says. Skimping on shut-eye during the summer can be especially problematic if you’re training for a fall marathon, as sleep is important for muscle recovery after long runs.

COOL RUNNING Evening runs mean cooler temperatures and less pollen, but don’t head out too late. Your brain will be stimulated and your heart rate and body temperature will be elevated for two hours after your run. To ward off night sweats that could disrupt your sleep, the National Sleep Foundation recommends using an air conditioner or fan to keep your bedroom cool (between 55 and 75° F). And use black-out window shades to block out early-morning sun.

Summer Setback: SUPERSWEATY WORKOUTS LEAVE YOU DEHYDRATED

According to a recent British review, losing just two percent of your body weight through sweating and dehydration can diminish your running performance up to 20 percent and as much as 60 percent in a hot environment. More important, heat illnesses, such as cramps and heat exhaustion, can begin when core temperature rises only a few degrees above normal, often related to dehydration from sweat losses (see “Danger Zone,” below).

COOL RUNNING Start by determining your sweat rate, says Mindy Millard-Stafford, Ph.D., director of the exercise physiology laboratory at the Georgia Institute of Technology in Atlanta. Weigh yourself naked on a digital scale before and after a run. For every pound of weight loss, rehydrate with 16 ounces of fluid. When you run, sip a sports drink or water when you’re thirsty, but don’t drink more than the amount determined by your sweat rate. To replace salt and other electrolytes lost through sweat, eat a snack such as baked pita chips dipped in almond butter after a run.

Danger Zone

Recognize—and deal with—harmful heat ailments.

Heat Cramps

SPOT IT Spasms in the abdomen, arms, calves, or hamstrings

TREAT IT Stop running for the day; sip sports drink; gently massage the cramp.

Heat Exhaustion

SPOT IT Heavy sweating, headache, dizziness, nausea

TREAT IT Stop running; get in shade; sip sports drink; see a doctor if symptoms continue.

Heat Stroke

SPOT IT Confusion, rapid breathing, fainting, cessation of sweating

TREAT IT Stop running; call for emergency help; get in shade; cool skin with water.

Sunblock vs. Vitamin D

A RECENT STUDY reports that many runners are low on vitamin D, a nutrient our bodies make by absorbing sunlight. Another study reports that marathoners show an increased risk for skin cancer. So how should we approach sun protection? Experts say wear sunscreen (SPF 30 or higher) while running. If you aren’t prone to sunburn, get 10 minutes of midday sun exposure three times a week. If you are, take a multivitamin. “Most daily multivitamins contain 200 to 400 IU of vitamin D,” says dermatologist Barbara A. Gilchrest, M.D. “That’s more than enough for a healthy runner who inevitably gets some sun. Even with a layer of SPF sunscreen, 20 percent of the sun’s UVB rays will enter the skin and produce the maximum daily amount of vitamin D your body needs.”

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Cold Weather Running

Just years ago, runners had valid reasons for skipping runs during the winter. It was too cold, too dark, too forbidding. While winters are still cold and dark, those excuses have melted away with the advent of apparel that keeps us warm and dry in subzero temps, headlamps that light our way through the gloom, and affordable treadmills for the days you have to stay inside. Here are solutions to your other winter running woes.

EVERYTHING IS COVERED WITH SNOW!

SOLUTION Look for snow that’s been packed down—it will provide better traction. Fresh powder can cover up ice patches. If the roads and sidewalks are sheets of ice, stay in.

IT’S SO COLD, IT HURTS TO BREATHE!

SOLUTION Research has shown that running in temperatures below zero won’t harm your lungs. Some runners may experience throat irritation if they breathe cold air directly—avoid this by wearing and breathing through a scarf or ski mask.

MY FEET WILL FREEZE!

SOLUTION Many shoes are designed for maximum venting, so wear warm socks that will keep the chill out.

I DON’T KNOW WHERE TO RUN!

SOLUTION Stable footing is the goal. Run on the street if it’s been plowed, provided that it’s safe from traffic, and watch out for areas that could have black ice. Run on the sidewalk if it’s clear of ice or slippery snow. Find a well-lit route, slow your pace, and make sure you’re familiar with areas of broken concrete.

THERE’S ICE ON THE ROAD!

SOLUTION When the roads are covered with ice, take your workout inside. If you can’t bear the treadmill, other exercise modes that will maintain most of your running adaptations include the elliptical and stair machines, NordicTrack, and running in the deep end of a pool. Perform these alternatives for 100 to 150 percent of your normal running time.

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Running Form

Head Tilt

How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don’t allow your chin to jut out.

Shoulders

Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don’t let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn’t dip from side to side with each stride.

Arms

Even though running is primarily a lower-body activity, your arms aren’t just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body,between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

Torso

The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as “running tall” and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

Hips

Your hips are your center of gravity, so they’re key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment–pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

Legs/Stride

While sprinters need to lift their knees high to achieve maximum leg power, distance runners don’t need such an exaggerated knee lift–it’s simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

Ankles/Feet

To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly–landing between your heel and midfoot–then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.