Like to cook healthy but in a hurry during the week?  Check out CookingLight’s Weeknight cookbook.  The recipes in this book are fairly simple, require little time to prepare and cook, and best of all are LIGHT!  The book is broken down into six chapters: Essential Weeknight (like Bell Pepper Chicken with Feta Orzo), Make Ahead (like Black Bean Burrito Bake), Fish & Shellfish (like Baja Fish Tacos), Meats (like Beef Tenderloin with Mushroom Gravy), Poultry (like Lemon Chicken and Rice with Artichokes), and Pizza & Sandwiches (like Super Sloppy Joe Sandwiches).  Buy it at Amazon. Let me know what you think.  Healthy eating!

The arrival of Fall also means that we have shorter hours of daylight. We love to run outside but with the sun going down earlier this means that many of us who like to trail run will be doing so before the sun rises, at dusk, or after sunset. It is important for runners to take into account safety at all times, especially when your vision, and the vision of others, is limited. Personal safety should be a concern for all runners, women and men. Here are a few tips to help keep you safe out on the trails.

- Make yourself visible to vehicles. If you will be running in the early morning or evening wear brightly colored or reflective clothing. Many running shoes are reflective now and if yours are not you can buy reflective tape to stick to the heels and sides of your shoes.

- Be aware of your surroundings. If you see something out of the ordinary or if something makes you uncomfortable back track and try to get to an area where there are more people and light.

- Make sure you can hear the environment around you. If you like to listen to music while you run make sure the volume is at a level where you can still hear what’s going on in the area. You want to be able to hear a vehicle’s horn, a siren, or a person warning of danger.

- Plan your run ahead of time and let someone know it. If you are running in the dark make sure you are very familiar with the route. Don’t use this time as an opportunity to explore unless you need to alter your route because of a dangerous situation. Tell someone where you are going or leave a note in a visible place at your house or office (an email is also a good option).

- Run with a partner or group. If you have the option, try to run with others even if you don’t keep the same pace. Make sure you all have the same running route and try to establish check points.

- Carry your mobile phone. Most of our mobile phones are small enough to run with and there are many options for attaching them while on the go. Go online and find a pouch or clip that is suitable for runners.

These are just a few tips to consider. Above all, use common sense. You never want to risk your safely and health for dedication to the run. Oh, and don’t forget to have fun too!

I had lunch Saturday afternoon at Zocalo Cafe, located in the Clarksville neighborhood at 1110 West Lynn.  I enjoyed the Tacos del Mar with grilled Mahi Mahi on fresh wheat tortillas (they make them in-house without lard).  The tacos were fantastic and garnished with a cabbage, carrot, and cilantro slaw.  Mango-watermelon salsa and a slightly spicy dressing was on the side.  Go easy on the dressing  as it seemed to be mayo-based.  I substituted the rice and beans with a cup of their tortilla soup, which was wonderful but did have some cheese and tortilla chips (fine in moderation).   The portions were perfect and I left satisfied if not just slightly full.  They have quite a few taco and salad selections that were tempting and can be kept healthy (again, easy on those dressings).  Give Zocalo Cafe a try and let me know what you think.  Healthy eating!

Do you tend to eat on the go a lot? Do you find yourself at the drive-through more than in front of the stove? If so pick up or order a copy of Eat This, Not That by Men’s Health editor David Zinczenko. David compares choices between fast-food restaurants and helps you make better decisions for your health, potentially saving you from hundreds of empty, unnecessary calories. There are also chapters that help you decode menus at popular sit-down restaurants and make better prepared food choices at the grocery store. The book is small enough to keep in your car for reference and will easily fit in your purse, bag or backpack. Go by the book store or order it on Amazon. Let me know what you think. Healthy eating!

So I went to the top of Whole Foods downtown this evening for free yoga sponsored by Lululemon and had an awesome time. We had about 45 minutes of bootcamp followed by about 30 minutes of acroyoga – a cross between yoga and acrobatics. The acroyoga was a little scary at first but it quickly became a little addictive. Next week is dudeyoga, hmm….

As a trainer I am asked general fitness questions quite frequently.  For example: Will weight training make a woman bulky? When is the best time to workout?  Will my muscle turn into fat if I take a week off? and so on.  I ran across a fitness Q&A page today on Discovery Health written by Gilad that answers many of these common fitness questions.  Visit it here.

I attended the noon Earth class at Sunstone North Hills. There were only two other students in the class along with the instructor, Michael. Michael was able to give us each a lot of attention. There was one total yoga newbie in the class and she seemed to be very comfortable. Visit and take advantage of their special before it gets too popular. Word will spread fast!

I am gathering a team to run, jog or walk in the Jinglebell 5k on December 14 at 9am. Proceeds from the 5k will benefit Mothers Against Drunk Driving. Your friends and family are welcome to join us in the 5k or just be there for support. This year the 5k will take place at the Domain. If you are interested in being part of the fun please email me! kyle@workittraining.com

Yoga can be a great way to increase your flexibility, relieve stress and help you focus. There are plenty of yoga studios and classes in Austin. One of the newest in town is Sunstone Yoga. Their instructors are very helpful and they warmly welcome yoga newbies. Visit the North Hills location. They have a great intro deal: 10 days of yoga for $10. You can’t beat that!

Want to try something fun, new and FREE? Lululemon (a yogawear company) will soon open its newest store in Austin at 6^th and Lamar. Every Wednesday evening in October they are holding free yoga classes on top of Whole Foods downtown. I attended their Hip Hop Yoga class and had a blast! I will be at a couple more this month. View the schedule.

Welcome to the first blog posting of the Work It Personal Training Blog. In Austin we are fortunate that we have plenty of options to keep healthy, stay fit and have fun while doing it! My blog will feature tips and ideas, events, products and fit-focused companies new to the area. I welcome your feedback, so please email me with your thoughts. Oh, and in case you don’t know I am a personal fitness trainer. If you are interested in one-on-one fitness training please email me and we can schedule a free initial consultation.

Enjoy and Work It!

Kyle Golden, Certified Fitness Trainer (kyle@workittraining.com)